Sunday, February 27, 2011

falafel, hummus and tzatziki sauce-be still my heart!



12 oz dried chick peas (not canned, please. if you use canned
chickpeas, your falafel WILL fall apart!)
3 Tablespoons bulgar
3 cloves garlic, finely minced or grated on your microplane
1 teaspoon cumin
1/4 cup fresh parsley, chopped finely
2 tablespoons whole wheat flour
1 1/2 teaspoon salt
1/4 teaspoon white pepper


1. soak chick peas in water for 8 hours. drain.

2. soak bulgar in water for 2 hours. drain and grind with
chickpeas in your food processor.

3. mix all ingredients together.

4. form balls about 3/4 inch diameter.

5. deep fry until golden brown in 350 degree oil

6. serve with vegan pita bread, hummus, tzatziki sauce,
tomato and cucumber salad.

creamy hummus

3 TBS lemon juice (fresh squeezed, THERE IS NO SUBSTITUTE!)
6 TBS tahini (stirred well)
3 TBS olive oil
1 14 oz. can of chickpeas, drained and rinsed
4 cloves of garlic, finely minced or grated with a microplane
1/2 tsp sea salt
1/8 tsp cayenne pepper

for really smooth hummus, rub the chickpeas between your fingers
until the skins slip off. discard skins. if you don't care if
your hummus is really smooth, skip this step.

in a food processor add the chickpeas, garlic, and salt.
chop until all the ingredients are well blended and the chickpeas
are almost ground.

scrape the side of the food processor. then with the food
processor running, add lemon juice and allow to blend for
about 1 minute.

scrape down the side of the food processor again. Then with the
food processor running, add the tahini and olive oil. you may add
additional olive oil, in a slow and steady stream, until a smooth
and creamy consistancy is reached.

put the hummus in a covered container and refrigerate for at least
4 hours, preferably overnight. serve with flatbread for dipping.

my version of tzatziki sauce

1 medium cucumber, peeled seeded and grated
1 teaspoon of sea salt
1 pint of vegan sour 'cream'
2 cloves of garlic, grated on the microplane
1 tbsp fresh dill, finely chopped

grate the cucumber into a strainer, sprinkle with salt and
set aside to drain for an hour.

after an hour, squeeze as much
additional liquid as you can from the cucumber and mix with
sour 'cream', garlic and dill.

taste and adjust salt if needed.

chill at least a couple of hours. drizzle over
falafel on flatbread or pita.

i have to tell you, that we're addicted to this sauce at my house.
i think it's especially good on veggie burgers! we use as a dip with
carrot and celery sticks. enjoy!

Saturday, February 19, 2011

Blueberry Spice Cake


2 cups whole wheat pastry flour

1 tsp cinnamon

½ tsp ground ginger

1 tsp baking powder

½ tsp baking soda

½ cup organic applesauce

¼ cup light brown sugar

¼ cup sugar

1 tsp vanilla extract

1 cup soy milk

1 cup wild blueberries, frozen


Preheat oven to 350F.
In a large bowl, whisk flours, cinnamon, ginger,
baking soda, baking powder together.
Add applesauce, sugars, extract and soy milk and
mix until just combined. (you can add a bit more
soy milk if necessary) fold in blueberries, spread
in a prepared 9x9inch cake pan.
Sprinkle top with brown sugarand cinnamon and bake
30-35 minutes or until an inserted tooth pick comes
out clean.

Sauteed Tofu Over Rice with Broccoli and Peanut Sauce

1 block extra firm tofu, pressed, cut into small squares

1 tbs peanut oil

2 tsp soy sauce

2 tsp mirin

1 bunch of broccoli, cut into florets and steamed

1 carrot, peeled and shredded

peanuts, crushed (optional)

cooked rice

peanut sauce

1/2 cup peanut butter

1 cup coconut milk

2 tbs cane sugar

2 tbs soy sauce

2 tbs seasoned rice vinegar

1 tsp hot chili oil

salt to taste

mix sauce ingredients until smooth (i do mine in the blender)
and set aside.

pan fry tofu in the oil over medium high heat in a non-stick
skillet until browned on both sides. drain and return to hot
pan (turn off the heat).

mix soy sauce and mirin together and pour over tofu,
mixing well. it will hiss, bubble up and form a light glaze.

add broccoli, tofu, and carrot.

plate rice, add the tofu and veggies, drizzle with sauce,
sprinkle with crushed peanuts, if desired, and serve.

Tuno Salad


15 ounces chickpeas, drained and rinsed

2 whole celery stalks

2 tbsp relish

1 clove of garlic, peeled

1/2 of a medium onion

2 tsp nutritional yeast

1 tbsp low sodium soy sauce

2 tbsp vegan mayo


Pulse onion, garlic and celery in your food
processor a few times. Add drained chick peas
and pulse until coarsely ground. Add relish,
nooch, soy sauce and mayo, pulse until combined.
refrigerate for an hour or two to blend

chick’n mediterranean rigatoni

1 pkg gardein™ chick’n scallopini

1 lbs rigatoni pasta
3 lemons, zested
5 oz wine vinegar
1 cup olive oil

2 tsp chili flakes
1/2 tsp pepper black
2 cups tomato sauce (your favorite)
2 cups grape tomatoes, whole
3 tbsp olive oil
1/2 cup kalamata olives diced
3 garlic cloves, minced

1.5 cups roasted red peppers , ½” sliced
1 tbsp capers
4 tbsp basil fresh, chiffonade
2 tbsp feta cheese (vegan options available)
2 tsp parsley

cook rigatoni as per cooking instructions on

for the sauce….mix together lemon zest, wine
vinegar, olive oil, chili flakes, black pepper
and tomato sauce.

fry the scallopini for 2-3 minutes on each side
until golden brown and hot through. let rest for
one minute and cut into 1” slices.

in a non stick pan at medium high heat sauté grape
tomatoes in olive oil until dark golden brown 1-2
minutes. add kalamata olives, roasted red peppers,
capers and garlic and cook for 1 minute. add
olive oil sauce, rigatoni and bring to a simmer.
toss with basil and plate.

place pasta in serving dish , garnish with scallopini,
vegan feta cheese and parsley.

Baked Southwestern Egg Rolls


2 cups thawed frozen corn

1 can black beans, drained and rinsed

10 oz frozen chopped spinach, thawed
and squeezed out

1 can diced green chilies (4 oz)

2 cups daiya cheddar style "cheese"

4 green onions

egg roll wrappers

1 tsp cumin

1 tsp chili powder

1 tsp salt

1/2 tsp pepper

1/4 tsp red pepper

(adjust your seasonings accordingly if you have
littles in residence)


Mix everything together in a big bowl
(except for the wrappers).
Lay an egg roll wrapper out on a flat surface
with one corner facing you, like a diamond.
Place about 1/4 cup filling on it.
Fold the corner nearest you over the filling.
Roll a bit. Fold the two sides in towards the center.
Then roll it up the rest of the way.
Dab a bit of water on the far corner.
Seal up the egg roll so that it doesn’t come apart.
Do this until all egg roll wrappers are filled.
The filling should make about 24 rolls.

Preheat oven to 425 degrees.
Place rolls, seam side down, on a lightly sprayed
baking sheet. Spray the Southwestern egg rolls with
a light layer of olive oil cooking spray.
Cook for about 15 minutes until heated through,
golden, and slightly crispy. It’s best to turn
them half way through the cooking time.
Serve with salsa and vegan sour cream and ENJOY!

Mediterranean Veggie Burgers

adapted from Vegetarian Times

Ingredient List

4 oz. whole wheat pasta

1/2 cup red quinoa

1 cup vegetable broth

1 1/2 tsp. olive oil

3/4 cup chopped onion

a couple of big ol’ garlic cloves minced or grated on your micro plane

1 1/2 cups cooked white beans, or 1 15-oz. can white beans, rinsed,
drained, and thoroughly patted dry

1/2 cup steamed broccoli

1/4 cup plus 2 Tbs. finely shredded green cabbage

3 Tbs. finely chopped red bell pepper

2 Tbs. tomato sauce

6 kalamata olives, sliced

2 oil-packed sun-dried tomatoes, drained and finely chopped

2 Tbs. olive oil for oiling patties and grill topper


1. Cook pasta in large pot of boiling salted water 19 minutes,
or untilvery soft. Drain, measure out 1 1/2 cups very tightly
packed pasta, and set aside. This will be the “glue” that helps
hold your burgers together. If you have any left over, pop it
in the freezer for next time.

2. Bring quinoa and broth to a boil in saucepan. Cover, reduce
heat to low, and cook 10 minutes, or until slightly undercooked;
some of the white germ will have opened, but much of the quinoa
will still have a slight bite. Drain, and set aside.

3. Heat oil in small saucepan over medium heat. Add onion, and
cook 1 minute. Add garlic, and cook 1 minute more. Set aside.

4. Buzz the pasta and white beans in food processor 1 minute, or
until smooth and paste-like (it’s OK if there are a few small bits of
pasta still intact). Transfer mixture to large bowl. Stir in 3/4 cup
quinoa, broccoli, cabbage, bell pepper, tomato sauce, olives,
sun-dried tomatoes, and onion-garlic mixture. Season with salt
and pepper, if desired. Mash to combine--really get your hands in
there and squish it around! Remember making mud pies as a kid?
Form 6 1/2-cup-sized patties. Brush tops of each patty with olive oil.

5. Heat grill to high heat. Brush grill topper with olive oil. Place each
patty oiled-side down on grill topper. Set grill topper on grill, close
grill cover, and cook 6 to 7 minutes. Brush each patty again with oil,
and carefully flip. Close grill, and grill 3 to 4 minutes more. These can
easily be pan fried as well, or done on your trusty George Foreman grill.

Makes about 6 burgers