Better than Coleslaw ( Non-Creamy, no Oil Coleslaw )

Freshly made slaw with Roasted, Salted Peanuts on top.

Eating seasonally is a popular idea now. It's cheaper, and there are theories that it's healthier, too. Cabbage is one of the best winter vegetables - both cheap and super-healthy! But, the normal American way to eat it is to drown it in a mayonnaise based sauce. Not only does this detract from the health benefits, but, as far as I am concerned, it ruins the flavour, too!

This is MY favorite winter (or summer) cabbage salad.

I got the inspiration for this salad from a Vegweb recipe, but changed it quite a bit.

I make the dressing in a big batch and keep it in the fridge. This recipe will dress 3 to 4 salads.

Slaw Dressing. Notice how the oil substitute allows the
Celery seed to suspend in the dressing.

Slaw Dressing:
1/2 cup oil substitute (see recipe below)
1/2 cup vinegar (white or apple cider work well)
1 Tablespoon sugar (your favorite kind)
2 teaspoons salt
1 teaspoon celery seed
1/2 teaspoon pepper
Shake in a jar.

Salad:
1 quart shredded cabbage (about 1/2 a large head) - OR bagged coleslaw veggies
1/4 to 1/3 cup dressing (above)
Toss & add optional ingredients on top:
Optional ingredients:
Minced Scallions
Shredded Carrot
Shredded Purple Cabbage
Roasted Salted Peanuts
Toasted Slivered Almonds
Dried Cranberries
ETC.

Oil Substitute: *
 Combine & stir
1/2 cup water

Oil substitute, just after boiling.

1 teaspoon Tapioca Starch
Heat on stove top, stirring constantly, till mixture boils (it will thicken when it boils)

OR heat in microwave 30 seconds, stir, heat 30 more seconds, stir (repeat if needed to bring to boil, but usually 1 minute does it)

*This is a slurry of Tapioca Starch and Water. It gives an Oil-Like mouth feel. It is good for use in cold salads and sauces. Not recommended for replacing oil when sauteing (although it does give an nice texture to heated sauces, too!). Also, it does not temper flavours the way oil does, so it will not soften the acidity of oil in a vinaigrette.

Ten Tips to Save Money with a Vegan or Plant-Based Diet

Vegan meals save a lot of money!
It's True! If you don't eat piggies, your FAVORITE
Piggy will eat a LOT better!
 (Frugal Piggy's broken ear is a money-saving badge
of honour!)

Did you make a New Year's resolution to pay off debt, save money, plan for retirement, or be a better Steward of God's resources?

A vegan diet (or even eating a lot more vegan meals) will take you a HUGE step in the right direction.

I consistently see two contradictory claims when I read about food and money:

1. I read lots of articles and posts by Omnivores about saving money on food. Invariably they say something like, "Of course, you COULD save LOTS of money by eating Rice and Beans all the time, but who wants to do THAT?! Here, I'll show you how to eat lots of meat and cheese and still save money." This comment is invariably followed by lots of high fat, expensive (compared to my diet), unhealthy and usually processed-food-based menus and recipes.

2. At the other end of the spectrum, I see lots of claims that eating vegetarian or vegan will ruin your budget, because all that organic, specialty food will break the bank. They'll say something like, "If you really want to eat cheap, eat processed-food-dumped-from-a-can, because making your meals of Organic Portabella Mushrooms, Meat Analogs, and Organic Carambolas will bankrupt you!"

Well, when I read the menus and recipes of Omnivores, I almost never find a single entree that is less expensive than any of the meals I make!

Eating vegan is THE way to save money on food!

Since for most people food costs 1/3 of the family budget, the food budget can make or break the entire budget. Additionally, often people cannot change other set expenses - they cannot suddenly get a cheaper mortgage or lower rent (especially in this market!), or massively cut their insurance premiums, but they CAN change their food budget TODAY!

Besides that, a vegan diet is the healthiest diet on the planet, so the long-term savings in health expenses and extra days of being able to work are promising!

Despite all those pushing for "Grain Fed Beef" and "Organic Dairy" - which may be healthier than their factory-farmed counterparts - they're not healthier than a vegan diet, and budget-wise, they cannot even compare!

Consider your Dollar-Per-Nutrient Ratio 
Cabbage is a winner!

So, how is it done?

1. Consider the dollar-per-nutrient ratio. Focus on whole foods, and try to get the most nutrients for every dollar you spend. This means that Cabbage is a GREAT deal, whereas Vegan Marshmallows- not so much (no matter how yummy they are!) Likewise, in the winter, Cabbage will get your dollar a lot further than "Artisan Lettuce." Keep this idea at the back of your mind as you shop. One columnist recommended a $1/pound goal for produce- that idea can really help your budget : )

Be cautious about foods that imitate animal foods -if you want
the most bank bang for your buck!

2. Avoid Vegan Processed junk! Fake Meat (aka Meat Analogs), Fake Cheese, Fake Milk, Fake Butter - these things are budget-breakers. And, that's not even to mention the cost of Freezer-Meals-in-a-Box, Canned-Meals, "Energy Bars," and other processed foods that are marketed to Vegans. You don't have to completely eliminate these things (I buy soy milk at the dollar store, but use only about a quart a week, and I use about 2 tubs of Earth Balance a year) - but don't base your diet on them if you want to save money.

3. Be cautious about weird food. If the cashier at the grocery has to ask you what it is, and then says, "I've never heard of that! What do you do with it?" Consider that you may be paying too much per nutrient.  Now- here in the Midwest U.S., I have gotten that reaction more than once to a quite reasonably priced Eggplant - so it's not always true -but let it be a budgetary red flag for you if your friends have never heard of the foods you're eating.

4. Don't be an all-or-nothing sort of person. There is a strain of perfectionism in the vegan community that really drives prices up. Now, if you're a vegan for Moral or Religious reasons, I'm not saying to violate your conscience! But, consider what your reasons are, and act accordingly. I don't want to scandalize people, but I recently went to Whole Foods and was looking for a B complex vitamin. (I used to work in a Health Food store, so I know the business fairly well). The sales-person directed me to a Vegan Certified bottle for $14. That's NOT in my budget! I asked for their cheaper-but-still-reputable brands, and there was one that was vegetarian for $3. Was it Vegan, too? - they weren't sure - the label didn't say. For me - I could deal with that for a more than 300% price difference!

5. Be sensible about Organics. The huge majority of human pesticide & artificial hormone consumption comes from what is stored in Animal Fats and Butterfats, and consumed in the form of meat and dairy. If you're already eliminating those things, you've already gone largely organic - even if you never touch an organic vegetable or grain (see John Robbins' Book, Diet for a New America for more details). Keep an eye out for the price points on Organics. This winter, Organic Tomatoes at the grocery are the same price - and sometimes even much cheaper - than their non-organic counterparts. Be sure to LOOK! But, if the price is wrong, and budget is an issue, I personally buy non-organic without blinking an eye. I've already eliminated the vast majority of chemicals & hormones from my diet just by being vegan. Again, I'm not saying to violate your conscience if you're a firm believer in 100% organic, but don't let a fear of imperfection keep you from taking steps in the right direction.

Dry Pantry Staples and Frozen Vegetables are
Great nutrition- and the healthiest of fare.

6. Focus on dry pantry staples and frozen vegetables for the backbone of your diet. If you cook Rice from dry (don't even look at the pre-cooked freezer rice!) and Beans in the Slow Cooker, and use Frozen Spinach, Peppers, and Peas, your diet will be roughly a million-times healthier than the cheapest of Omnivore fare (Processed Cheese Food and Extruded Meat, anyone?) - but also MUCH CHEAPER! People think they've found a great deal when they find the lowest quality of meat for $1/pound - but I get protein-filled dried beans for that everyday - and they cook up to way more than a pound! And, they're better for me and tastier!

7. Hit the Ethnic stores. I buy Red Lentils, Brown Lentils, Tahini, Capers, Spices, etc, at the ethnic stores - where they are much cheaper than at the grocery or high-end specialty stores.



Ethnic Stores are often the best source
for less common vegan ingredients at the best price.

8. Focus on what I like to call "Peasant Food" - meals based around grains, beans and lentils.  Historically, peasants have worked long, hard hours energized by mostly vegetarian or vegan food. Each older culture in the world has some simple recipes (Such as Indian Dal, or Greek Moujendra) - the everyday food that people eat when company isn't coming, or when it's Lent, or when they're out of cash. Most of these dishes are delicious, simple to prepare, healthy, filling, and super-economical.  It also helps fight that budget-killing mentality that every meal has to be an Gourmet Event to be delicious and satisfying.


Making Food for the Freezer and using Homemade Mixes
can really stretch your dollar.

9. Cook for the Freezer, and make Mixes for the Pantry. Bulk Cooking saves you from the emergency run for fast food, or the Boxed-Vegan-TV-Dinner for the Microwave. And, it also saves you from a lot of sub-standard food, grabbed at the last minute. You don't have to eat EVERY meal from the freezer, but having a few on hand can help when you're rushed. Check out my recipe index tab for several vegan mixes.

10. Use recipes from this blog! You knew I'd get to that, didn't you?  Despite all sorts of budgetary claims by Omnivore cooks, I almost never see a meal from an Omnivore that - ingredient for ingredient - is cheaper than ANY of my meals! (I do have a few pricier options for special occasions - but they're few and far between). And, if you add some of the money-saving-tricks the Omnivore experts endorse - like raising your own produce in a garden if you have one - you could save tremendously more!

I'm also featuring this post on the Learning the Frugal Life Frugal Tuesday Tip Bloghop  and at Frugally Sustainable , Healthy Vegan Fridays and Penny Pinching Party, Homestead Bloggers at Lil Suburban Homestead, Living Big on Less Money, Mums Make Lists

This post was featured on

Saving Money on Groceries - Bean counting

Each Package contains the equivalent of 2 cans of
Beans - and is reusable : )

Canned beans seem the ultimate in convenience - and I have used them many times.

But, Canned Chickpeas Run around a Dollar a Can. Equivalent Beans from Dried Chickpeas (which is One and a Half Cups - if you're lucky- sometimes only One and a Quarter!) - less than TWENTY CENTS!


Canned Beans have several drawbacks:

1.  They're WAY more expensive, percentage-wise (I save about 70% of the cost when I make my own from dried!).
2. The extra packaging isn't so good, environmentally speaking - even if you recycle them, all that extra packaging isn't the best.
3. They sometimes have additives or preservatives.
4. And, they're heavy - so it's a lot more hassle to lug them home.

On the other hand, with dried beans, I've always had a few problems

1. They had to be soaked, which means I had to be all organized and everything.
2. They didn't taste as good to me as canned beans- they seemed to have a bitter taste.
3. They took a long time to cook, during which I had to stir them from time to time to prevent them sticking to the pot at the bottom and/or scorching. Meaning I had to stand in or around the kitchen all the time.

So, canned beans it was!

Beans Starting to cook in the Slow Cooker.

But, I recently found a good  blog post that explained how to make dried beans in the slow cooker.

AND

I found a great article that puts to rest fears about unsoaked beans being "gassy." 

This is what you do:

Finished - Cooked Beans from the Slow Cooker.

1. DO NOT SOAK! (YAY!) (the one exception to this is chickpeas - I prefer to soak them in the fridge with a teaspoon of baking soda from the night before, then rinse & drain before proceeding)
2. Measure into crock 3 cups of beans, and 6 cups of water (If chickpeas, use 8 cups of water).
3. Add generous salt (I use about a Tablespoon).
4. Cover and turn on high. No need to stir or hover : )
5. Three and a Half to Six hours later - you have cooked beans! (the post said Five to Six, but my first batches - Blackeye Peas and Great Northerns were very tender in Three and a Half hours. Chickpeas took Six.)

NOTE: DUE TO POSSIBLE TOXINS UNIQUE TO KIDNEY BEANS COOKED AT LOW TEMPERATURES - I DO NOT PREPARE KIDNEY BEANS BY THIS METHOD.

Notice, this method breaks TWO Rules

1.  The always soak rule and
2. The don't add salt till the end rule (which was ruining the flavour of the beans previously).

But, it works great. The beans taste great! (no more wishing for that canned taste!) They're cheap!

When the beans are done, the water level will be below the top of the beans (it doesn't hurt to stir once in the last hour). If you want soupier beans, add more water.

When they're done, I package them (with cooking liquid) in Reusable Three Cup containers - label them "2 Cans Great Northern Beans" or "2 Cans Chickpeas" and date them. And toss them in the freezer. Unless, of course I want to eat them right away : )

To use, I thaw overnight in the fridge, then rinse in a sieve under warm running water to get rid of the last bits of ice crystals. Of course, they may also be thawed in the microwave if you prefer.

This post is also being shared on http://www.gettingaheadblog.com/2013/01/frugal-tuesday-tip-week-102.html,
Mums Make Lists Empty Your Archive

Apple Cinnamon Pancakes

Apple & Cinnamon pancakes, ready to serve, with tender
Apple Slices and caramelized Cinnamon-Sugar

 These apple-cinnamon pancakes are simple to make and healthy, but at the same time festive and luxurious.

These are great to serve for a Christmas Eve Breakfast, since they are vegan, but still something special.

They were inspired by a non-vegan cookbook I read years ago (perhaps one of the Culinaria series - I cannot recall for sure), and I veganized them and adapted them to my whole wheat, low fat, vegan pancake mix.

First, Slice some apple wedges VERY THINLY, and get out your Cinnamon sugar (I keep some on hand all the time - 4 parts sugar to 1 part cinnamon in a shaker bottle.

Then, prepare the pancake mix, and pre-heat the skillet.
Vegan Pancake Mix

Pancake batter cooking in skillet, with Thinly Sliced Apples on
and Cinnamon Sugar on top.

Pour the batter into the skillet, as for any other pancakes (oil may be used if desired, but is not necessary in a non-stick skillet).

On top of the pancake batter, lay slices of apple in a single layer.

Sprinkle generously with Cinnamon-Sugar.

Cooking the Apple and Cinnamon Side.

Wait for bubbles to form, and for edges to dry slightly.


Flip, and cook the other side. Let them cook a little longer than you would with normal pancakes - this lets the Apple cook, and the Cinnamon-Sugar caramelize.

Remove from pan and serve.


These are sweet enough to serve without buttery-spread and syrup, but those things may be added if you like.

These are being shared on Apples Saturday Dishes

This is being shared with

Food on Friday: Pancakes

Greek Tahini Dip or Sauce

This dip is one of my favorites! Super easy to make - it makes everything taste better. And, its a whole food that supplies lots of calcium! It IS high fat, so moderation is good. But, it's addictive and yummy!

Greek Tahini Dip or Sauce

1/2 cup Tahini (I find the Lebanese brands from the ethnic market taste best here in the US)*
1/2 teaspoon Garlic**
1/2 teaspoon Salt**
GRADUALLY ADD, stirring well after each addition:
1 Tablespoon Lemon juice, added 1/2 Tablespoon at a time
4 to 6 Tablespoons water, added 1/2 Tablespoon at a time
This is a recipe that is made by feel. When it is "right" it will be about the consistency of pancake batter.

*Tahini is often thought of as a VERY expensive ingredient. I buy mine at an ethnic market for about $4. for 16oz. This means that it is only 33% more than I pay for natural peanut butter - which I buy for about $3. for 16oz. But, at the grocery, I often see the same Tahini for around $7. for 16oz. Once again, it pays to go to the ethnic market!

** Garlic Salt to taste may be substituted for the Garlic and the Salt, if you prefer.

If I'm making this for a larger group, I often make it in the food processor. Using the food processor is not only faster, but it also makes a creamier textured dip (the final product can be more like Sour Cream than Pancake Batter), and allows liquids to be added more rapidly. 

This is an incredibly versatile dip or sauce. Although it doesn't imitate Ranch Dip or Sour Cream, it is good served in the same places you might find those two things.

Add salt & garlic to Tahini.

As you gradually add Lemon Juice, the Tahini will thicken noticeably.
As you gradually add water, it will become thinner, creamier & lighter in color.

Try it with: toasted pita triangles, tomato wedges, broccoli trees, roast or grilled veggies, over your favorite grain. You name it - it's good!

This is also a great choice to add to your appetizer table at your holiday party!

This dip freezes well - just give it a good stir after thawing.

Vat O' Salsa

The perfect homemade Salsa

This is, hands-down, the tastiest Salsa I have ever eaten. I'm one of those people who likes restaurant Salsa pretty well, but the grocery store stuff just doesn't do it for me. This recipe beats them both!

I started out with this recipe from the wonderful Melomeals blog. But, I wanted to make a few adaptations: omitting the added oil, taking out the sauteing steps while keeping the great flavor, making a much larger batch, making it slow cooker or Crock Pot friendly, changing the spice proportions a little, substituting a different pepper, and testing it for the freezer. Strangely, after all those changes, it still tastes so much like the Melomeals Original recipe, that I wouldn't feel right not giving her credit!

This recipe freezes well and is ultra-delicious. I keep several small containers full in my freezer to thaw as needed.

It also makes a good homemade Christmas gift!

Here are TWO batch sizes - one for medium to small Slow Cookers, and one for large Slow Cookers. Of course, you can also elect to make it on the stove top - just simmer it for about 15 to 30 minutes - until onions become tender around the edges, but are not translucent.

Vat O' Salsa

All the ingredients in the way-too-full Crock Pot.

Cook in Large Slow Cooker on high 2 to 2 1/2 hours. Do NOT cook until onions are translucent - you want to leave a little crunch.

(Ideally, your slow cooker should not be more than 3/4 full)

1/3 cup chili powder

3 Tablespoons Coriander
1 Tablespoon Cumin
1 teaspoon Oregano
2 Large Fresh Raw Onions, Chopped (do not use frozen for this recipe)
Optional: 6 minced pickled chili peppers**
1 #10 can diced tomatoes
1 Tablespoon Salt
After cooking,

blend slightly with an immersion blender to your favorite texture and add:

1/2 c water

3 T garlic (or to taste - the Garlic I use is very mild compared to European or home grown varieties)

Bunch fresh cilantro, washed and chopped
1/3 cup lime juice
*Sriracha to taste 

Large Batch Salsa
Cook on high in Slow Cooker for 2 hours, till onions are translucent around edges, but still mostly white.
1 1/2 T coriander
1 1/2 tsp cumin
4T chili powder
½ tsp oregano
1 to 2 fresh, diced onions (not frozen)
Optional: 4 small pickled peppers (Thai), very finely minced**
4 (15 oz) cans diced tomatoes
2 tsp salt
1/3 cup water
After cooking,
Puree with immersion blender to desired texture and add

2 Tablespoons fresh garlic

1/2 large bunch cilantro, washed and finely minced
1/4 cup lime juice, or to taste
Chill and adjust flavors.
*Sriracha to taste


* Edited January 2015: I have some tender palates in my house - so the last time I made this I omitted the peppers to produce a no-heat salsa. It was very well-received by the heat-free crowd. Then, I added Sriracha to taste in  a bowl of Salsa for myself. I used 1 teaspoon Sriracha in 1 1/2 cups Salsa, and it was not excessively hot. I will probably always make the no-heat variety in the future, so that I can better control the heat levels.

**If I do use hot peppers, I use CTF brand Pickled Whole Green Chilli  which I buy at my local Asian market. I like that they keep in the fridge forever and are handy when I need them. They're also a nice snack for any fire-breathing dragons who might stop by to visit ; )

Gluten-Free, Sugar-Free, Low Fat Vegan Banana Bars

These little bars are very kid-friendly and make a perfect grab-and-go breakfast or snack for kids and adults alike.

They're simple to make and frugal - a great replacement for those overpriced boxes of bars from the "healthy" aisle at the supermarket.

This is a forgiving recipe that you can make without actually measuring if you like. The measurements below are what I used this time and it worked well. But, I usually don't measure at all to make this one.

Banana Bars
Stir together:
5 overripe bananas, mashed
3 1/2 cups Quick Oats (If all you have is old fashioned oats, pulse them in the food processor to make them "quick" - if you're Gluten Free, be sure to buy GF oats)
1/2 cup raisins*
Press with wet hands in small cookie sheet lined with nonstick foil, or in oiled pan (9x12 or so)
Bake 400 degrees, 30 to 35 minutes, till it pulls from sides of pan and edges are golden-brown.

*Optional: Any type of dried fruit or nuts may be used, in accordance with your preferences. if you buy chocolate chip granola bars for the kids at the grocery, don't hesitate to throw chocolate chips in here!

Cut with pizza wheel or knife.

Mash Banana with Fork, and stir vigorously.

Stir in oats and raisins or other add-ins.

Press in to prepared pan with wet hands.

May be served plain for breakfast, snacks or picnics. Good spread with peanut butter, or topped with apple slices. These freeze well, and are pretty tasty straight from the freezer. Also good toasted in the toaster-oven to reheat.

This is being shared on Slightly Indulgent Tuesdays
Healthy School Lunch Ideas/A Life in Balance

Family Favorite Lentil Soup

Despite my lack of photographic skills, this soup is full of beautiful colors
Orange Carrots, Red tomatoes, Green Spinach - lovely to look at.

I created this Lentil Soup recipe more than 20 years ago. It has been a long standing family favorite with children and adults alike. Some of the kids who grew up eating it are now making it for their own kids.

It's simple to make, ultra-cheap, and packs in a huge amount of nutrition. And, kids in the family who dislike many of the ingredients love the soup! Go Figure!




My Lentil Soup
Doubles well, but needs very large pot

There are about 20 kinds of Lentils! This recipe uses the standard
Grocery Store lentil - sometimes called "Green Lentils" despite
the Brown color.

1 (12oz) bag mirepoix mix OR 1/2 c diced onion, 1/2 c sliced celery, 1/2 cup sliced carrots

1 spoon garlic (about 3 cloves)
Add
2 1/2 cups sorted and  rinsed lentils (1 1# bag)

1 (14 oz) can diced tomatoes

1 package (10 to 12oz) frozen chopped spinach
Water to cover, plus some (to equal 4 quarts total soup)

1 tsp dry mustard*

1 tsp dry ginger (or fresh)*
1/2 T salt
Boil 45 minutes, till lentils are tender
OR, cook in slow cooker on high for 2 1/2 to 3 hours.

Freezes very well. This is a great recipe to double and freeze half for later.

Serving Ideas:
Serve in a Bowl with Crusty Bread and a Salad on the side. A few olives provide a nice contrast.
Serve Greek Style: Puree soup with an immersion blender, and serve with red wine vinegar
Dollar-Stretcher: Serve over Spaghetti or other pasta- offer toppings like chopped onions, tomatoes, olives, etc. This is a great variation for the second batch.
For Omnivores: May be served with shredded cheddar.

*In place of mustard & ginger, a seasoning like Mrs. Dash may be used

Cooking for the Single Vegan or other Special Diet

There are lots of single vegans out there - or people who for some other reason eat differently from their families. Some live alone, others live with omnivores who eat radically different meals (Perhaps one spouse enjoys fast food, while the other is eating Lenten meals).

Sometimes it seems like a big hassle to cook just for yourself. A lot of vegans fall into the hummus-bread-and-veggies-for-every-meal rut. And, that's IS a great meal - but you probably don't want it every lunch and every dinner for the next ten years!

And, sometimes looking at the task of preparing dinner when you're ravenous just makes you want to reach for the nearest bag of chips!

There are some cookbooks that specialize in recipes for just one person - but that really doesn't fit my style. You end up doing just as much work as if you were cooking for a large family, but only have one meal to show for it.

When I was single, I did bulk cooking for the freezer, which saved a lot of time and money, and ensured I had lunch to take to work in the daytime, and a meal to eat as soon as I walked in the door from work. No need to cook when starving after a long day's work!

What I did was this: I made standard recipes that were designed for 4 to 6 servings. As they finished cooking, I would eat one serving if I wanted - then would package the remaining servings in single-serving-size freezer containers, label them and pop them in the freezer.

Of course, no one wants to eat the same food every meal - so I would overlap cooking sessions (maybe making one dish on Saturday, and before those dishes were all consumed, another on Monday after dinner! Cooking after dinner is pretty enjoyable - you're not grumpy, tired from work and too hungry : ) As I added dishes to the freezer, I would end up with a selection of 6 or 7 different favorite dishes to choose from.

This method also works well if you have two people who aren't always hungry for the same thing the other one is eating every night.

This post is also being shared at Penny Pinching Party and Healthy Vegan Fridays 
and Living Big on Less Money

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Peas and Artichokes Yachni ( Arakas kai Anginares Yachni, Mpizelia Kai Anginares Yachni )

Here's another delicious and super quick and simple dish to make with that Yachni Sauce!

Peas and Artichokes Yachni
Combine in pot or Slow Cooker
2# of Green Peas
1 bag or can (about 10oz) of Artichoke Heart quarters
6 or 7 cups Yachni Sauce

Cook in slow cooker on high for 2 to 3 hours, or on stove top, simmer till peas begin to loose their bright green color (about 30 minutes)

Serve with Crusty Bread, Dips, Olives, & Salad.

Tip for Dining with Omnivores: This, like the Green Beans & Okra Yachni dishes, is not only a great vegan entree, but also a nice side-dish to go with a meat and potatoes meal.

Notice how much brighter green the peas are before cooking.

Indian Chickpeas in Ginger Sauce over Rice

Several years ago I came across this great recipe - I think it was in Julie Sahni's Cookbook, but I'm not sure.

This recipe was inspired by that one, but is prepared quite differently.

Chickpeas in Ginger Sauce over Rice
Toss in Slow Cooker

3 cups Yachni Sauce
2 Tablespoons Fresh Minced Ginger
1 Tablespoon Fresh Minced Garlic
1 Tablespoon Ground Coriander Seed
1/2 teaspoon Ground Cardamom (generous)
Black pepper to taste
*Optional Heat of your choice - a little cayenne or a broken dried chili pepper
3 15 oz Cans drained Chickpeas (or equivalent home-cooked)

cook on High 3 to 4 hours (or on low 6-8 hours)

Serve over prepared Rice (preferably Basmati) or with Indian Flatbread (such as Naan  or Roti) if you prefer.

Serve with a Nice Salad & Sriracha or Hot Sauce of your choice.

Simple Vegan Pad Thai

Pad Thai has been one of my favorite dishes for years! But, when you buy Pad Thai in a restaurant, odds are that two things are happening 1) A LOT of oil is being used and 2) Fish Sauce is being added. Neither thought really thrills me or my arteries.

Here is my veganized, simplified, low fat, Americanized version. It has a lot of steps, but each step is simple.

Soak in warm water about 20 minutes (while preparing sauce, sauteing, etc), then drain:
1 pound thin, flat Asian-style rice noodles



This is the kind I usually buy.
 Just soak them in warm water while you're doing the other prep.

OPTIONAL STEP: - Grill 1 # tofu – set aside

To Prepare tofu, cut extra-firm (sometimes called Chinese Style)
Tofu in dice type cubes. Put it in a medium-hot skillet with 1 teaspoon oil
Toss from time to time, till all sides are light golden brown.

Prepare Sauce  - set aside

1/3 cup brown sugar, turbinado sugar, or white sugar

1/3 cup soy sauce
2/3 cup lime juice (Lemon Juice may be substituted if you like)
(Optional: 2 Tablespoons Peanut Butter)

Prepare garnishes and set aside:

(this is the perfect task for that Salad Shooter

you got three Christmases ago!)

Shredded cabbage (or any similar veggie – napa cabbage, etc)

Julienned or shredded carrots
chopped or crushed peanuts
green onions (scallions), sliced
Optional Lime Wedges

If you're in a hurry - you can used bagged slaw, pre-shredded carrots & chopped peanuts from the grocery! 

Assemble dish as follows:

Soaked noodles at beginning of cooking - with sauce.

Saute in large skillet:

1/2 onion, diced

1 T garlic, minced
1 Tbsp dark sesame oil
hot sauce to taste

Add  Sauce (above) & drained Noodles, and cook on high heat till sauce is mostly absorbed/thickened, but not all. Gradually Add  water as needed - 1/2 cup at a time- as cooking progresses (to finish noodle cooking). If noodles begin to get sticky during or after cooking, drizzle with a little cold water. Season to taste with:

Noodles as they finish cooking. The Spaghetti server is used to gently
lift and turn noodles as they cook - to avoid breakage & over stirring.

Sriracha or favorite hot sauce

Garnish each portion with above garnishes & serve immediately.

Do not double – too many noodles get gummy when stir frying. If a larger batch is needed, prepare second batch of noodles separately.

Tip for dining with Omnivores:
When topping Vegan portion with Tofu,
Omnivore's portion can be topped with
Diced Grilled Chicken or
Thawed, precooked Shrimp

This is being shared on
Food on Fridays - Stir Fries

Twin Vegan Indian Recipes

Here's a nice way to make TWO Indian-inspired dishes without the work of two dishes. When you're done, you have an Indian-Style Rice Pilaf, and an Indian Dal which can be served together for a luxurious meal, or separately for two simple meals.








Start Dal:

Sort and rinse

3 cups Red Lentils (Masoor Dal)

Add

8 cups water

Bring to a boil, cover & simmer till done - about 30 minutes

(If cooking Red Lentils in a Slow Cooker or Crock Pot, cook them 3 hours on High)

Then, puree with an immersion Blender

Start Rice:

While Dal is heating, Prepare two cups raw rice according to package directions. (Brown is great, but white is good too. Long Grain or Basmati here is better than Short grain). If you have 8 cups of leftover rice in the fridge or freezer, you can skip this step! (as I usually do)

Then, prepare your "Flavor Packet"

Saute in a skillet

(this can be done with a lot, little, or no oil, according to your preference. If you use frozen onions, the moisture in them will allow the other things to cook sufficiently without oil)

2 cups chopped onions

1 Tablespoon Garlic

2 teaspoons turmeric

1 Tablespoon fresh minced ginger (I use the jarred kind)

2 teaspoons whole cumin seed (if you prefer a milder Cumin taste, Substitute 1/2 teaspoon Ground Cumin instead of the Whole Cumin Seeds)

2 teaspoons whole mustard seed (black if you have it because it's prettier, but yellow will still taste good)

*Add heat of choice, if desired (cayenne, red chili, etc) - I cook for a little one, so I do Sriracha at the table rather than cooking hot spices into food, but have used other methods in the past.

Divide the Flavor Packet in half (you'll have about a cup to divide into two 1/2 cup portions)*

Finish the Dal:

Add one flavor packet to the Dal. Add Lemon juice & Garlic Salt to taste. I use from 1/4 cup to 3/4 cup lemon juice (I usually just pour instead of measuring, and our family LOVES lemon!), and garlic salt generously.

Dal may be served with Cilantro Garnish, and Sriracha or other hot sauce on the side.

Then, Finish the Rice:

Add the other Flavor packet to a medium hot skillet. Add the rice & stir.

Add in:

1 pound bag frozen Green Peas

1/3 cup Lemon Juice

1/3 Cup Soy Sauce

3 Tablespoons Dry Parsley (this is optional -for eye appeal more than for taste)

Stir, cooking till Peas are hot through. (If rice gets a little too dry, drizzle in a little boiling water to moisten)

To serve Rice

Place Rice Pilaf on a plate, and garnish with Roasted, Salted Cashews or Peanuts. A salad on the side is nice.

Tip for dining with Omnivores: A dollop of plain yogurt on top of the rice, or a Raita on the side is a nice touch. Tandoori Chicken also goes well.

Freezer instructions: Both of these meals freeze well. Do not add the nuts to the rice before freezing, or they will get stale/soggy (BTDT). If you have a small freezer, you can make the flavor packets in advance, and wait until you have 6 to 8 cups leftover rice to make the Pilaf in a flash. Likewise, the Dal can be made by simply boiling lentils & water & adding the flavor packet, lemon, & garlic salt.

*Many years ago, this Rice Pilaf was inspired by a John Robbins Recipe, and the Dal was inspired by an Indian Cookbook (I cannot recall which one). Over the years, I personalized them.

Sweet & Sour Sweet Potatoes

Perhaps you're not a fan of Candied Yams with Marshmallows. Or, maybe you ARE a fan, but are trying to eat healthier. Either way, this is a nice, slightly non-traditional way to prepare the very traditional Sweet Potatoes & Cranberries. This was inspired by a recipe I found many years ago in Food for Life by Dr. Neal Barnard. I have made it many times since, and varied it a little each time.

Sweet & Sour Sweet Potatoes
4 sweet potatoes, ½ ” cubes
1 large apple, diced
1 c raw cranberries
½ c raisins
Apple Juice concentrate, as needed, about ½ cup*

You have your choice of three preparation methods (I've done all three!)

Cover and bake in oiled dish 350 degrees F, 1 hour 15 minutes, till potatoes are tender, OR

Microwave till done, about 15-20 minutes, stirring occasionally OR

Cook in Slow Cooker or Crock Pot for 2 hours, till potatoes are tender.

Some Broken Walnuts make a nice garnish, if you like.

*If the dish finishes, and the sweetness and moisture level are insufficient, a little more juice concentrate may be added at that point.

I'm clumsy, and Sweet Potatoes are hard - and harder to peel than white potatoes.
To make it easier, I cut the potato in half to keep it steady on the cutting board.

Then, I hold the potato ABOVE the knife, and slice downward around
The outside of the skin.
BTW - learned the hard way, the garbage disposal does NOT like Sweet Potato skins : (

Vegan Cranberry Magic Muffins from your own mix

You can stuff things beside veggies, ya know?

These muffins are magically stuffed with cranberry sauce, and covered with a nice streusel on top.

They're good for Thanksgiving Morning Breakfast, and also make a good use for leftover cranberry sauce.

Cranberry Streusel Muffins
Preheat oven to 400
Stir Together
2 cups Vegan Muffin Mix
1/2 cup applesauce*
1 cup water
Fill oiled muffin tins 3/4 full
 (in my tins, that's 1/3 cup batter per muffin)

On top of each muffin, drop
1 1/2 teaspoons whole-berry cranberry sauce
Then sprinkle Streusel over the top

*I seldom eat applesauce, so for baking, I find those little 1/2 cup (4oz) lunch packets are just perfect - that way I'm not wasting the rest of the jar.

Streusel
2 Tablespoons Brown sugar
1 Tablespoon Vegan Muffin Mix
2 Tablespoons Chopped Walnuts



Put 1 1/2 teaspoons cranberry sauce on top, and the put some streusel right over that
 

Bake 400 degrees for about 35 minutes, till golden brown. Allow to sit about 5 minutes, and carefully remove from tins (because of the filling, these can break a little more easily than regular muffins)

The Cranberry sauce "magically" stuffs the muffin, while the streusel "magically" stays on top! : )

Cauliflower & Capers

Here's another nice side-dish for Thanksgiving dinner. The cauliflower is usually at a good price around Thanksgiving, and the tart edge of this dish provides a nice counterpoint to comfort foods like stuffing.

This is a nice make-ahead dish as it can be served at any temperature (cold, room temperature, or warm) and it keeps pretty well.

This was inspired by a recipe by cookbook author Donna Klein, but has gone through several changes since I first used it.

Cauliflower & Capers

Trim (cut off leaves, stem & dark spots), and cut in bite size pieces:
2 heads of cauliflower
Steam the cauliflower to your desired level of tenderness - 5 to 10 minutes usually.
You can either use the microwave method featured yesterday, with a little water in the bowl, or use a steaming basket in a pot with a lid, and about 3/4 cup of water at the bottom.
Put the cauliflower in a dish and sprinkle over the top
1/3 cup caper buds
1 Tablespoon Veggie Bouillon Powder*
1/4 cup lemon juice
1 teaspoon garlic
1 Tablespoon Dry Basil
2 Tablespoons Caper brine
A dash of pepper
Toss, and put in fridge or serve!

*If you only have bouillon cubes, a cube may be dissolved in a tiny bit of boiling water before adding to vegetables.

To steam cauliflower or other veggies in a pot, put a metal steamer basket
inside the pot, add the veggies, pour about 3/4 cup water over the top.



Cover pot with a lid, and bring water to a boil, then reduce heat to simmer.
Most veggies finish in 5 to 10 minutes - check them every few minutes, being careful
not to burn yourself with steam when lifting the lid. A little more water may need to be added
after 5 minutes, so pot does not boil dry and scorch.