A Yummy Meatless Monday

I once heard a vegan say that you don't really realize the changes that will occur in your body/mind until you have been vegan for awhile, and I am beginning to find this to be true. I find myself connecting in a different way, it's hard to explain, but I feel different. Maybe gentler or more at ease  I can say being Vegan is worth it.

Here's a great dinner recipe that is ethnic and yummy. I got it from a cookbook my sister gave me probably 15 years ago, that contains vegetarian recipes from around the world. I love to eat foods from other countries. 

I am making the Dal for lunch today, it will make a great fall dish with some brown rice.

Dal-Bhatt and Tarkari (From Nepa)

For the Dal

One onion chopped

2 cloves garlic, crushed

¼ teaspoon fresh ginger root

1/ teaspoon turmeric

1 cup red lentils

Oil

Salt

1.      
For the dal, heat up some oil in a saucepan and then sauté the onion for a few minutes followed by the garlic until both ingredients are soft but not browned. Now add the ginger and cook this too for a minute or two.

2.       Next add the lentils and the turmeric and stir them round so that they combine well with the onion, garlic and ginger.

3.       Then add enough water to submerge the lentils, cover the post and bring to a boil.
Then reduce the heat and simmer for about 20 minutes or until the lentils are soft and they have absorbed all the water.  Season with salt and keep warm in a serving bowl.

Curried Vegetables

1 pound mixed vegetables, chopped potatoes, carrots, peas or whatever you have on hand.

½ a green chili, finely chopped or ½ teaspoon chili powder
¼ teaspoon fresh ginger, ground

1 teaspoon ground coriander

1 teaspoon ground cumin

Salt
oil

1.  If using root type vegetables chop and par boil them first.

2.  In a large frying pan heat the oil, add the chili powder or chopped green chili, the ginger, the coriander, cumin and salt. Cook this minute for a few minutes stirring frequently.

3.  Add the vegetables and stir to coat with the spice mixture.

4.  Add a little water and the cook for 10 to 20 minutes, depending on what types of vegetables you used. (note I found that I needed to double the spices based on the amount of vegetables you use, if required add an additional teaspoon of coriander and cumin and stir well.)

Serve in separate bowls with brown rice.

 Lunch 

Hummus Salad Dressing - 
1/4 cup cooked or canned chickpeas (drain and rinse if canned)
1/4 cup water
2 1/2 tablespoons tahini
1  tablespoon freshly squeezed lemon juice
1  tablespoon red wine vinegar
1 teaspoon tamari
1/2 teaspoon Dijon mustard 
2 -3 teaspoons fresh oregano (note author suggested not using dried)
1 very small clove garlic
1 to 1 1/2 teaspoons agave nectar (or more to taste)
1/4 teaspoon salt
Freshly ground black pepper
1 to 3 tablespoons extra virgin olive oil (optional)

Blend all ingredients in a blender or using a hand immersion blender until smooth. Season to taste with additional salt/pepper or garlic to taste.

From the book - let them eat vegan! by Dreena Burton

Breakfast

Pumpkin Protein Shake -  From Brendon Brazier - Vega

One scoop Vega One - Chai Vanilla Flavor
2 to 3 tablespoons pumpkin puree - canned is okay
1/2 frozen banana
2 cups non-dairy milk - I use unsweetened Almond Milk

Blend all ingredients, until smooth, add more liquid if necessary.

A Yummy Week 4 (Meatless Monday)

It has become my ritual Sunday mornings to run, then come home and cook for a good part of the day. I love cooking, especially trying new recipes.  Today I didn't run, I was too sore from my 26k trail race yesterday. If was a great race and totally fueled by my plant based diet. I love that. But I did cook, I visited a local farmers market and bought gorgeous veggies, full of colour, just picked. I felt blessed by the abundance all around me.  Some of the things  I made today are edamame hummus for sandwiches this week and guacamole for snacks. I also made some ribs for my husband, who is not vegan. I try to not force my food choices on him.

Dinner was amazing, I roasted cheddar cauliflower in coconut oil and sea salt, I grilled corn on the cob on the barbeque, and boiled some new white potato's. I have enough left over potato's and cauliflower, so today I am going to make cauliflower and potato's soup, with cashew cream. I am going to experiment and try to create a recipe for the soup.

The following dinner recipe is one of my faves, it is really good. Feel free to play around with the recipe a bit, if you don't like tempah try extra firm tofu. Tempah should be a little crispy on the outside once cooked.

Here's a quote I love, have an amazing Meatfree Monday.

"There is nothing noble about being superior to some other man. The nobility is in being superior to your previous self."

 - Hindu Proverb

Breakfast

Ezekial Bread with Almond or Peanut butter. Organic Apple butter. Almond milk or juice.

Note: Organic Peanut and Apple butter can be purchased at the Bulk Barn.

Lunch

Salad add tons of veggies, throw in some Edamame beans or chick peas, and try this home made salad dressing. Now I love salad but it won't keep my full all afternoon, so bring a great snack, maybe some Edamame hummus and veggies/crackers for the afternoon. The Edamame recipe was posted in week one.

Curried Salad Dressing or Dip

Note: This recipe is from a Gluten Free blog, but if you are not intolerant or don't care use regular curry power.

1 cup soaked raw cashews
1/2 cup fresh filtered water
1 tablespoon fresh lemon or lime juice
1/2 to 1 teaspoon mild (gluten-free) curry powder, to taste
1/4 teaspoon organic garlic powder
1/4 teaspoon organic onion powder
Pinch of sea salt, to taste

Black pepper, to taste
1 teaspoon fresh minced dill
2 teaspoons fresh minced parsley
2 teaspoons fresh minced basil leaves

Combine the soaked cashews, water, lemon juice, curry, garlic and onion powder in a Vita-Mix or blender and blend until smooth and creamy. If the sauce is too thick, add a tablespoon of filtered water to thin; pulse. Add another tablespoon, as needed.

Season with sea salt and black pepper, to taste.

Add the fresh chopped herbs. Pulse briefly to combine. Don't over do it.

Taste test! Adjust seasonings to your liking. Store in a covered glass jar or storage container. The flavors get better as it chills.

Use as a salad dressing or as a dip for carrot, celery, and zucchini sticks, and broccoli florets.

Makes four servings.

Read more: http://glutenfreegoddess.blogspot.com/2010/07/how-to-make-cashew-cream-and-curry.html#ixzz22zO18gV1

Dinner

Peas, Carrots, and Tempeh with Miso Almond Sauce –

30 minutes serves 4

1 cup quinoa

3 tbs almond butter

2 tbs lemon or lime juice

1 tbs yellow miso

1 tbs grated fresh ginger

1 clove garlic (minced 1 tsp.)

1 tbs peanut of canola oil

1 8-oz package plain tempeh, cubed

4 carrots, halved and sliced into half-moons (1 ¼ cups)

1 lb. sugar snap peas (2 ½ cups)

 Bring 2 cups water to a boil. Add quinoa, cover, and reduce heat to medium low. Simmer 20 minutes, or until all water is absorbed. Remove from heat, and let stand 5 mins.

2.      Whisk together almond butter, lemon juice, miso, ginger, and garlic. Which in 1/3 cup water, set aside.

3.      Heat wok or heavy skillet over high heat, Add oil, and swirl to coat. Add tempeh and stir-fry 2 minutes. Add carrots, and stir-fry 2 minutes, add sugar snap peas ,and stir-fry 1 minute. Remove from heat.

4 Fluff quinoa with for top with vegetables and drizzle with miso-almond mixture.

Per 2-cup seving 448 calories, 24 gram protein; 17 gram total fat (2 gram sat fat); 52 gram carb; 0 gram chol; 256 mg sod; 13g fiber; 9 g sugars.

This morning was great, by 7:15am I was running trails with some friends/clients, there was mist coming off the ground and the trails were quiet. It I feel so connected when I run trails. It also amazes me that I have more energy for running since I have up all animal products.  I keep nibbling at vegan goodies and I have tons of energy after the run.

Here are some great recipes for week 3 of Meatless Mondays, enjoy, if you have any questions email me at sheree@livewithspirit.ca

Are you noticing better energy on your meat free days ?

Breakfast 

I start many a day with smoothies, they are filling and at the same time light , since I often run in the morning I don't like a heavy feeling in my stomach. I like to use frozen fruit so the smoothie is thick like a milkshake. This one comes from Jocelyn our 1/2 marathon leader and is probably a Brendan Brazier recipe (or an adaption of). I use his Vega One product (Chai Vanilla) one scoop with some almond milk and frozen fruit makes for a great breakfast that gives me sustainable energy most of the morning.

Pre run smoothie (makes lots, is great for during the run as well)
  2-3 dates
  Banana
  1/2 avocado
  1 cup of mixed frozen berries
  1 tbsp flax meal
  1 cup coconut water
Few leaves of spinach or kale
You can throw in any other fresh or frozen fruit you have on hand...an orange, pineapple slices, peach...

Lunch

If you made the black bean salsa last week, it makes a great burritto, I layer a brown rice wrap with mixed greens, then add the black bean salsa and roll/fold. 

However here is another great recipe.

Avocado slices+ lettuce+ tomato slices on whole grain bread. Spread the slice with Dijon mustard first. Creamy and yummy.

Dinner

Dinner tonight is surprisingly yummy, It is from the blog  http://www.cheapandsimpleveganrecipes.com I am not a huge fan of Kale so I substituted organic baby spinach leaves (uncooked) the heat of the pasta cooked the spinach, I almost always have spinach on hand I use it a lot, I love the taste of spinach.

Vegan Spicy Creamy Kale Pasta

Serves 2

What You Need

• 8 ounces penne pasta
• 3/4 cup cashews
• 1/4 onion, chopped
• 3 large handfuls of kale (about 4-5 cups, loosely packed, or substitute baby spinach)
• 1 tablespoon nutritional yeast
• 2 tablespoons salsa (optional)
• 1/4 cup unsweetened non-dairy milk
• 1/2 tsp. paprika
• 1 tsp. chili powder
• 1 tsp. red pepper flakes
• 1 tsp. garlic salt
• Olive oil

Directions

Cook pasta according to directions. In a large pan, warm a few tablespoons of olive oil. Toss in chopped onions and kale, and sauté until kale has cooked down completely. In a blender, add cashews, nutritional yeast, spices, salsa, and non-dairy milk. Blend until you have a creamy consistency, adding more milk or water if too thick. Add cooked kale or organic baby spinach to the pasta pot and toss with cream sauce. Sprinkle with a dash of chili powder for some color. 

Dessert

This recipe I adapted slightly from the blog eatgood4life.blogspot.ca, it wasn't vegan as the original recipe used honey. I used brown rice syrup, but you could also use agave nectar. These too are really really good.  

Ingredients:

3 tablespoons unrefined sugar ( I used coconut sugar)
1/2 cup brown rice syrup (honey was used in the original recipe)

 1/2 cup peanut butter
2 1/4 cups brown rice cereal
1/4 cup flax seed meal
1/2 cup oats
1 tablespoon dark cocoa powder

In a sauce pan, at low heat, combine sugar, honey and peanut butter. Heat for about 1-2 minutes stirring to dissolve sugar. Remove from heat and add cereal, oats, dark cocoa powder and flax seed meal. Press into a square baking pan lined with foil like in the picture.

Let cool to set. I normally put it in the fridge for 20-30 minutes. Lift out of the pan, remove foil and cut into small bars or squares. Store in the refrigerator.