Vegan Corn Muffins or Cornbread from Your Own Mix

Vegan Corn Muffins from your Own Mix

Growing up, I loved my Mom's Cornbread. She didn't cook often, but when she made Cornbread I considered it a special treat.

When I became vegan, I veganized her recipe - then converted it into a mix for the pantry. It is a "Northern" (US) Cornbread - somewhat sweet, but no added fats (whereas Southern Cornbreads tend to be non-sweet, and saltier with added fat/lard/butter). If you prefer a Southern flavour, you might want to reduce or omit the sugar.

Vegan Cornbread Mix
3 cups Flour (I use unbleached, all purpose here)*
3 cups Cornmeal
1/2 cup sugar
3 Tablespoons Baking Powder
1/4 cup Arrowroot Powder or Tapioca Starch (this subs for eggs)
Scant Tablespoon Salt

To make a Batch of Muffins:
Stir together
2 cups Cornbread Mix
1 Cup Water
1/2 cup Applesauce

(of course, if you like, you can add your favorite stir-ins, like whole bits of corn or green chilies)

Fill prepared muffin tins, and bake in a preheated oven at 425degrees Fahrenheit for 25 minutes, or till they begin to turn golden brown on top, and are firm to the touch. This recipe makes about 9 muffins in my large tins.

*I tried once making these with Whole Wheat Pastry Flour in place of the Unbleached, All Purpose, and while the results were okay, they didn't turn out "like Mom's"- which is what I'm going for here.

I bake these in a lightly oiled non-stick muffin tin. I am not sure that the oil is absolutely necessary, but I've tried paper liners and those do not work well (muffin sticks to the paper for several hours following baking).

You can also use this recipe to make an 8"x8" square pan of cornbread - bake by the same instructions - though it might take 5 to 10 more minutes to finish.

Black Bean Enchiladas

Black Bean Enchiladas

Black Bean Enchiladas are a hearty, filling, delicious & surprisingly quick & easy meal.

Here's what you do:

Black Bean Enchiladas

Saute
1 (12 oz ) bag frozen 3 Pepper & Onion Mix (OR,    1 bell pepper & one onion, chopped)*
2 (4oz) Cans Mushrooms (or 8 oz fresh)*
2 (15 oz) cans drained Black Beans (or 3 cups home-prepared, without liquid)

Sauteing Peppers & Onions - when using the frozen kind, they
release enough liquid to cook without added oil for sauteing.

2 T Taco Seasoning (or, pour it in till it looks right : )

Fill with above mixture
    6 vegan Flour Tortillas, - I prefer the kind that are whole wheat and made without saturated or trans fats

Top with purchased vegan Enchilada Sauce, and bake at 350degrees Fahrenheit, for about 15 minutes - till warmed through, but not dried out. If you prefer, they may simply be heated in the microwave.

Top with
    Shredded Lettuce
    Chopped Tomato
    Scallions, if desired
    Chopped Avocados

Serve them with chips and salsa.

*If you prefer, you can substitute other veggies for mushrooms or for peppers. Corn or Zucchini make nice choices.

Make-ahead tip: Double the batch of filling and freeze one batch. That way the next time you want to have Enchiladas, it's just heat, wrap & eat!

Tip for dining with Omnivores: Some diced or shredded chicken may be added to the filling for Omnivores. Also, Shredded cheese may be sprinkled on top.

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.

Vat O' Spaghetti Sauce

Homemade Spaghetti Sauce used in Manicotti (coming soon!)
Since I forgot to take a picture of the sauce all by itself.

This is a simple, vegan homemade Spaghetti or Italian Red Sauce that you can keep in the freezer for all your batch cooking or freezer cooking needs. If for some reason you don't have the time or desire to make this one, there's nothing wrong with substituting your favourite store-bought brand in a recipe. But, I find when using store bought spaghetti sauce, I either have to pay too much, or I have to season it when I get it home to make it "just right." This one, you can make exactly to your taste, and control the oil going in.

This recipe is adapted from my Sister, Nancy's, sauce recipe.

Vat O' Vegan Spaghetti Sauce
(optional: Oil may be added to taste. I make mine oil-free)

3 T garlic *

1 (12oz) bag frozen onions, thawed under running water, or 2 large chopped onions**
#10 can crushed tomatoes or 7 (15oz) cans***

1 1/2 Tablespoon basil

2 1/2 teaspoon oregano
2 1/2 teaspoon Salt &

1/2 teaspoon Pepper

1/4 tsp crushed red pepper (more to taste - I cook for a small child, so keep heat to a minimum)
1/4 cup red wine
1/4 cup water (more after cooking)
On high in crock pot 1 1/2 to 2 hours, stirring once or twice (it can scorch on high) OR simmer on stove top about 30 minutes, stirring frequently.

*I use American grocery store pre-minced garlic from a jar. It is VERY mild. Homegrown, fresh garlic can be much stronger- adjust amount to your tastes.

**If you use fresh onions, you may have to simmer longer till they're tender, or pre-saute them before adding them.

***The Crushed tomatoes I buy are ultra-thick - almost like tomato paste, which gives me a concentrated sauce. (I have been buying the GFS brand lately). I like that, since it takes less freezer space. I dilute the sauce with water till it's the right consistency (easily pourable) at cooking time. If the Crushed Tomatoes you buy are thin/watery, you might choose to stir in a can or two (6oz cans) of tomato paste to thicken them.

This recipe fills my Slow Cooker almost to the top rim (which has been working okay for this recipe)! If it didn't, I might also add things like chopped mushrooms, bell pepper, capers, olives - what have you. If you have a bigger pot, don't hesitate to add your favourite extra sauce ingredients.

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.

Low Fat, Vegan Stuffing

The finished stuffing in the Slow Cooker
 

I grew up with a Mom who hated stuffing. Which meant that for me, it was a special treat to be anticipated at friends' houses & restaurants only. Then, someone broke it to me that it was one of the highest fat foods on the planet. Then I became vegetarian.

After that, I didn't get much stuffing : (

But last year, I saw an online post for a vegan stuffing, and I got inspired. (I think it was on fatfree vegan, but I cannot recall for sure). In any case, I didn't have enough distressed bread on hand to make it from scratch.

So, I looked at the back of the stuffing package, and combined it with the online recipe, and hit the jackpot! This one is easy, low fat, and vegan! It can be made in the slow cooker or in the oven. And, there's a do-ahead option for minimal last-minute fussing.

Here it is:

Sauteing veggies

Low fat, Vegan Stuffing
Saute in dry skillet (a little oil may be used if you like, but its not necessary)***

1 cup onion

1 cup celery
1 ½ cups fresh mushrooms (about 8-10 oz pkg, sliced)
OR 2 4oz cans mushrooms, drained
1/3 cup minced parsley

mix veggies into a 12 to 16 oz pkg of vegan herb seasoned stuffing mix (I've had good experience with Pepperidge Farm & Store Brand both - but discovered I don't like the cubed kind)

 

Stir in

Ready to bake

2 cups boiling water combined with*
1 large bouillon cube (or 1 Tablespoon Veggie Bouillon powder)
Then add
¼ cup slivered almonds, toasted **

Pour in greased 3 qt casserole, bake, uncovered 350 deg, 30 min (That's what I did last year)

OR Pour into an oiled Slow Cooker or Crock Pot and cook on high 1 to 1 1/2 hours. (That's what I did today)

 

*This recipe makes a very dry stuffing. If you like a moister stuffing, add more water here, or at serving time, a little boiling water may be drizzled into mixture until it's just to your liking.

 

**If you like toasted slivered almonds, you can cook a bunch all at once. I did, because I hope to feature Green Beans Almondine soon.

***If you want a more stress-free cooking day, these veggies may be cooked ahead and refrigerated or frozen. On cooking day, thaw them and combine them with the other ingredients & cook for a super-quick Side-Dish.

Vegan Pancake Mix Recipe

Saturday Mornings are a great time for pancakes! And, with an all-in-one mix in your pantry, it's easy to just add water or non-dairy milk, stir, and go.

Stuffedveggies Pancake & Waffle Mix

Mix in a labeled container. This recipe may be doubled if you have a larger family, or like to have pancakes often.

3 cups whole wheat pastry flour (also known as Graham flour) OR White Whole Wheat Flour*

1-3 tablespoons sugar (white, or raw/turbinado sugar)
1 Tablespoon arrowroot powder, tapioca starch, or cornstarch (acts as vegan egg-substitute for dry mixes)
1 Tablespoon + 2 teaspoons baking powder
3/4 teaspoon salt

*Note Edited in December 2014: For a long time, I only made this with Whole Wheat Pastry Flour, but then recently I couldn't get to my favorite specialty shop, and was forced to try subbing the White Whole Wheat Flour. To my delight, it worked as well or better than the Whole Wheat Pastry Flour. This is great because White Whole Wheat - while still 100% whole grain, is easier to find and cheaper! : ) Edited October 2019: Today I ran out of Whole Wheat flour, and used All Purpose (White) Flour. It worked just fine. So, if White is your preference, feel free to substitute

To make:

use ½ cup mix and ½ cup water or non-dairy milk

Pancake mix should be pourable - not too thick

We like blueberries in our pancakes - they can be added in while they're still frozen, if they're not in season.

Prepare on a nonstick skillet. Oil may be used for crispy edges, but also can be omitted if you prefer.

Turn the pancakes when there are bubbles covering the top, and the edges start to dry a bit.

We make these animal pancakes. They're supposed to be piggies, but this one looks more cow-like. Oops.

Lovely, golden brown pancakes.

Nutrition information as calculated on https://recipes.sparkpeople.com/recipe-calculator.asp
If recipe is made with White Whole Wheat Flour, 3 TablespoonsSplenda that measures like sugar,
and Tapioca Starch options
1/6 of this recipe - or about 1/2 cup of mix calculates as follows:

Nutrition Facts

6 Servings

Amount Per Serving

• Calories 205.5
• Total Fat 1.0 g
• Saturated Fat 0.0 g
• Polyunsaturated Fat 0.0 g
• Monounsaturated Fat 0.0 g
• Cholesterol 0.0 mg
• Sodium 697.0 mg
• Potassium 0.8 mg
• Total Carbohydrate 39.6 g
• Dietary Fiber 6.0 g
• Sugars 1.5 g
• Protein 8.0 g
•  
• I calculate this to be 6 WW Freestyle Points onhttps://www.easycalculation.com/health/smart-points.php
•  
• ***************************************************************************************

The same calculation, using 3 Tablespoons of sugar is:

Nutrition Facts

6 Servings

Amount Per Serving

• Calories 229.5
• Total Fat 1.0 g
• Saturated Fat 0.0 g
• Polyunsaturated Fat 0.0 g
• Monounsaturated Fat 0.0 g
• Cholesterol 0.0 mg
• Sodium 697.0 mg
• Potassium 0.8 mg
• Total Carbohydrate 44.4 g
• Dietary Fiber 6.0 g
• Sugars 6.3 g
• Protein 8.0 g

I calculate this to be 7 WW Freestyle Points onhttps://www.easycalculation.com/health/smart-points.php

Here are some great additional ways to use this mix:


      Banana Bread Waffles
 
      Blueberry Pancakes
 
      Apple Cinnamon Pancakes

      Grilled Banana Pancakes

      Strawberry Pancakes

      Pumpkin Spice Waffles

      Toaster Waffles, Vegan, Whole Wheat, No Oil
 
      Zucchini Bread Waffles
     


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Orzo Pilaf

This is another easy Vegan Entree that comes together in the amount of time it takes to boil a pot of pasta : )

Orzo Pilaf:

Cook according to package directions and set aside

1 Pound orzo

In a large skillet, Saute
1 bag pepper & onion mix or 1 red bell pepper &1 onion in crescents
2  (4 oz) cans mushrooms, or 1 pound fresh
1 T garlic

Add
1 tsp basil
1 tsp oregano
1 tsp (or less) salt
Above prepared Orzo or rice

Then

1 (8 oz) can tomato sauce

Stir briefly to warm, and serve

Serving Tip: If you serve this with peas as a side dish, the flavors complement each other, and you ALSO get a complete protein! (I don't really worry about matching proteins much, but that's a topic for a future post)

Tip for dining with Omnivores: A dollop of plain yogurt is very nice on top of this pilaf. Also, cooked cubed chicken can be added to the Omnivore's portion of the dish, or a grilled chicken breast may be served along side.

Gluten Free Variation: I have made this dish with rice in place of orzo when serving Gluten-Free folks, and it turned out pretty nicely : )

Vegan Chinese Restaurant Recipes

I love Chinese Restaurant food, but find it's both cheaper and healthier to make my own. And, it doesn't take any longer than driving to our favorite Chinese restaurant or cooking a pot of rice.

First, put on a pot of rice to cook.

Next, get out all of your ingredients. You can choose from any (or all) of the following (and even add other favorites): Onion, Carrots, Celery, Bok Choy, Bell Peppers, Snow Peas, Broccoli, Green Beans, Baby Cob Corn, Sliced Water Chestnuts, and/or Mushrooms.

I aim for about 3 quarts of vegetables to generously serve 4 adults.

As you can see, I use a combination of canned, fresh, pre-chopped fresh and frozen ingredients, so that I need to do very little chopping to prepare to cook.

Next, I pull out my big non-stick pan,  set it to medium-high heat, and start chopping things - as I finish chopping, I toss them in the pan. First I cut the onion in crescents, Carrots, Celery & Bok Choy Diagonally, and Pepper in nice chunks. Then I add the pre-chopped veggies and frozen veggies, and let it all cook till crisp-tender. Notice, there is no added oil or liquid - the veggies cook (actually braise) in their own juices. If you like little browned spots on the veggies, you can even do this on high heat. You won't need to constantly stir, but don't neglect stirring, either.

While the veggies are cooking, make one of these two sauces. If you like to have this dish often, double your sauce recipe, and put half of it in the freezer, to make preparation next time even easier!

Teriyaki:

1/4 cup soy sauce

1/4 cup wine (I've used red or white, even "cooking wine" - whatever is on hand, but not an ultra-sweet wine)
1 tsp fresh ginger (or a few dashes of ground ginger)
2 tsp sugar
1 tsp garlic
1 T tapioca starch (Cornstarch may be used as an emergency substitute, but tapioca starch gives a better "mouth-feel")
water as needed (about a cup)

Chinese Restaurant Style Brown Sauce:

1/3 cup soy sauce

1 tsp dry, ground ginger (more to taste)
1 ½ T minced garlic
1 ½ T molasses
1 ½ T tapioca starch (cornstarch may be used instead)
1 cup water, more as needed up to 2 cups total sauce

When your fresh & frozen veggies are crisp-tender, then add your drained, canned veggies. As soon as all the veggies are hot, add the above sauce, and stir. Sauce will begin to boil and thicken. Then it's ready to serve!

Your rice should be ready now, and you can top the rice with the veggies & sauce.

If you like, you can top with nuts: Peanuts, Cashews, or Slivered Almonds work nicely.

Variation: Browned tofu cubes may be added with canned vegetables, if you like.

Serve with: Sriracha or other Hot Sauce, and Soy Sauce.

Tip for dining with Omnivores: When serving, put your choice over the rice: Thawed, Pre-Cooked Shrimp, Cubes of Cooked Chicken, or Strips of Cooked Beef. Then, top the meat with the vegetable mixture, which will coat the meat with sauce.

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