Brussels Sprouts with mustard sauce

Lately my husband has been enamored with mustard. There is a tang and a depth added to a dish with just the right amount of mustard in addition to the usual ingredients. Yes, there are patterns and habits in making vegan meals every day, and mustard quite simply adds a bit of spice to life! So when I was planning a fairly common combination of brussels sprouts, onion and mushrooms as a major side dish, I chose to add a stone ground mustard to the Bragg Liquid Amino, water and dash of black pepper. It was well worth it, and turned this one-pan dish into an instant favorite.






BRUSSELS SPROUTS WITH MUSTARD SAUCE

2 torpedo (or other pungent red) onions
10-12 medium button mushrooms
2-3 cups or 1.5 pounds Brussels sprouts
2 tsp Bragg Liquid Amino
2 TBLSP stone ground mustard of your choice
1/2 c water
dash freshly ground black pepper

Slice the onions in thin slices, separating the rings in the bottom of a wide non-stick pan.
Clean the Brussels sprouts (cut off the tough stem ends and peel away any yucky leaves, washing off any dirt), and slice them in half vertically - cutting through from the stem end through the floret.
Brush the mushrooms and cut in quarters if large enough, or in half if smaller (use more of them if they are small).

Layer the Brussels Sprouts over the onion layer, putting the mushrooms on top. Pour 1/2 c water, Bragg's, and mustard over all of this and cover with lid. Simmer for about 10-15 minutes, stirring once or twice. Then turn off and leave covered, allowing the Brussels sprouts to steam and soften further, while not overcooking the mushrooms.

You can serve just like this, or cook a couple minutes without the lid to further reduce the mustard sauce onto the veggies.

Spicy Tempeh Quinoa & Apple Potato Salad

It is no longer as common as it once was that my little family gang has dinner together. It was our tradition the entire time the boys were in school, living with us, that we tried to settle at the table once a day for what has now become officially "Family Dinner." It was an important time to look each other in the eye, hear the tones of voice, check in with the states of mind and relationship. With the prospect of having a long day myself, my husband's first day back at school meetings, and my now 20-something sons assembling for dinner, I knew I had to figure things out before heading over to teach my evening class. This combination of garlicky quinoa with pieces of spicy tempeh really hit the mark for a main dish and was easy to put together ahead of time. I also made an apple-onion-potato salad in advance and put sliced fresh cukes in the fridge to absorb a tarragon-vinegar treatment. Dinner was completed by quickly chopping and assembling a room temperature tomato-peach-avocado-basil-balsamic vinegar salad and providing brilliant green on the table by quickly steaming garden fresh haricot verts and squeezing on fresh lemon juice with a splash ume plum vinegar.   Not surprisingly, there were no leftovers, though the spicy tempeh quinoa and the potato salad would have made a lovely lunch the next day.

Spicy Tempeh Quinoa

2 cups red quinoa
5-6 large garlic cloves
5-6 mushrooms (cremini, white, whatever)
1 slab of tempeh (I used flax tempeh but any will do)
1 cup frozen petite peas
3-4 tsp Bragg Liquid Amino
1-2 tsp Sriracha chili sauce

1. Cut the tempeh into 2 long halves, then into small rectangles. Put these in a shallow wide soup bowl and drizzle with 2 tsp Bragg's and the Sriracha.  Put in the fridge and let sit for at least an hour.
2. Meanwhile, dry roast the quinoa for about 5-10 minutes in a large flat pan, shifting the grains now and then to avoid any uneven heating. Add about 2 cups of water and chopped garlic. Cut the mushrooms into quarters and throw them into the quinoa as well. Cover the pan and let the quinoa cook for about 10-15 minutes, adding at least 1 tsp Bragg Liquid Amino to the quinoa.
3. As the quinoa is cooked, fluff it up, throw in the peas and add the spicy Tempeh. Stir this gently and serve!

Apple-Onion-Potato Salad

4-5 small potatoes (white and red)
half a Vidalia onion, or 1 medium sweet onion
1 large Honeycrisp apple (or whatever you like)
1/3 cup Tahini
1 Tblsp Tamari
3 Tblsp water
1 tsp agave syrup
1tsp finely grated carrot
1/4 tsp grated ginger
1-2 tsp Dijon mustard
1-2 tsp stone ground mustard
1-2 tsp cider vinegar
1/2 tsp salt

Cut the small potatoes into bite-sized pieces -- about 4-6 per potato -- and boil for about 10-15 minutes until just softening.  Pour out into a colander. Chop up about half a Vidalia or sweet onion into little pieces though not minced.  Peel, core and chop one large Honeycrisp apple into small pieces.  In a cup or bowl, pour 1/3 cup tahini, add 1 Tablespoon tamari, 3 Tablespoons water, 1 tsp agave syrup, 1 tsp finely grated carrot, 1/4 tsp grated ginger, 1-2 tsp Dijon mustard and 1-2 tsp stone ground mustard. You can also add 1-2 tsp cider vinegar and 1/2 tsp salt. Mix well and pour over the chopped vegetables and apple and mix gently. Chill and serve!

Savory Cornbread Muffins

Still on the search for that tasty cornmeal bite to go along with chili or kidney bean tomato soup (see separate post), I decided to try using frozen corn inside the muffin to add moisture and sweetness.  It is a simple matter, and you can add bits of hot peppers, onion or anything else you want! The texture came out surprisingly coherent though dry between the kernels, just the way I hoped it would. None of that too-mushy, stick to the teeth stuff here! My efforts produced 5 muffin cups worth, an odd number, but turned out fine. After years of avoiding using these silicone muffin cups, I now praise their flexibility. It used to be that when I ran out of batter on the fifth muffin, I had a dilemma with that 6th empty cup, but no more. I'm thinking that if you really want 6 muffins, you can figure out how to add just a little more of each grain, and a dash more water.

Savory Cornbread Muffins (mades 5)

1/2 cup organic whole grain cornmeal
1/2 cup organic brown rice flour
1 Tblsp almond meal
1/2 cup water
1/2 cup frozen (or fresh) corn kernels
1/2 tsp cider vinegar
1/2 tsp baking powder
1/4 tsp baking soda
1/4 tsp sea salt
1 tsp maple syrup
1/4 tsp chili powder (to sprinkle on top)
1/4 tsp kosher salt (rough not fine for tops)
1/8 cup (a handful) sunflower seeds

1. Mix dry ingredients, all except seeds, rough kosher salt and chili powder.
2.  Measure and mix wet ingredients.
4. Preheat oven to 350F. Mix wet into dry. This will be a crumbly soft dough, not a batter feel. Spoon clumps into silicone muffin cups, shaping gently with fingers into a mound.
5. Press a few sunflower seeds into the tops of each muffin, sprinkle just a little kosher salt and chili powder on tops.
6. Bake for 15-20 minutes, testing with a toothpick. Some will eat this with honey, others might dip 'em in their soup!

savory cornbread muffins Nutrition Facts Serving Size: 1 muffin (65g) Amount Per Serving % Daily Value* Calories 134 7% Total Fat 3g 5% Saturated Fat 0g 2% Trans Fat 0g Cholesterol 0% Sodium 103mg 4% Total Carbohydrate 24g 8% Dietary Fiber 2g 9% Sugars 1g 0% Protein 3g 7% Vitamin A 0% • Vitamin C 1% Calcium 1% • Iron 6% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs. courtesy of cronometer.com using my data.

Addendum:  Made these without almond flour, substituted 2 tblsp sorghum flour and added 2 tblsp coconut water... stretched nicely into 6 muffins with just a little encouragement. 8/16/13

Chick Pea Burgers (with secrets)

I haven't eaten hamburgers in years, accompanying my husband's occasional grilled beef burger with a companionable portobello mushroom on a roll. In times past I ate turkey burgers as well. So I know how easy and satisfying it is to pile up the pickles and relish, onion and sliced tomato on something filling, chewy and tasty between the bread slices. The black bean & beet patty was better on the plate, so today I wanted something to eat on bread that was crisp on the outside, dense and flavorful on the inside and could stand up to my husband's relish and chili sauce. I started with a can of chick peas and a handful of ... are you ready? peanuts! It ends with a coating of crushed Ryvita sesame rye cracker and all's well!  I broiled them on both sides before baking them for 20 minutes.

Chick Pea Burger (no oil)

1 can chick peas (about 1.75 cups, drained)
2 Tblsp peanuts (dry roasted low salt)
1 medium carrot, grated
1 medium parsnip, grated
1/2 cup raw spinach, chopped
1/4 tsp salt
1/4 tsp cumin
1/2 tsp garlic powder
3/4 tsp parsley
2 Ryvita Sesame Rye crackers

1. Smash the chick peas with the peanuts in a bowl. Chop the spinach, grate the carrot and parsnip and mix in with the chick pea mixture.
2. Combine all the spices and herbs in the bowl, mashing and stirring. If this feels too wet, add just a little flour of your choice (brown rice or chick pea flour) perhaps up to a tablespoon. You don't want this to feel dry though. Moist is good but not wet.

3. Crush the two crackers on a plate. Form 4 burgers, rolling their surfaces in the crumbs (this should just cover all four).
4. Place on a piece of tin foil on a baking sheet or pan and put under the broiler for about 5 minutes on each side, turning carefully with a spatula.  Turn down the stove to bake at 375 for 15-20 minutes.
Serve as you wish! One was plenty for me on a piece of Ezekial sprouted whole grain bread with pickle slices, onion and lettuce and our fresh cole slaw. My husband had two, one with double bread and the works, the other more simply.  As always, put more spice or heat into these if you want them that way. Good nutritional content from the combination of legumes and vegetables for 170 calories!

Chickpea burgers Nutrition Facts Serving Size: 1 Serving (112g) 1 burger Amount Per Serving % Daily Value* Calories 169 8% Total Fat 5g 8% Saturated Fat 1g 3% Trans Fat Cholesterol 0% Sodium 400mg 17% Total Carbohydrate 25g 8% Dietary Fiber 3g 10% Sugars 2g 0% Protein 7g 14% Vitamin A 11% • Vitamin C 7% Calcium 5% • Iron 8% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs. courtesy of cronometer.com using my data.

If you want to make up your own slaw, I recommend that you use what you have. Here's what I used.

Cleaning the Fridge Again Cole Slaw
leftover nub of cabbage
leftover nub of radicchio
one remaining stalk celery
1/4 of a red pepper, finely chopped
two slices dill pickle finely chopped
dash- 1/8 tsp celery seed
splash of pickle juice
squeeze of fresh lemon juice

Made about 3.5 cups - which disappeared between 2 of us. Very satisfying crisp, crunch, tart and sweet flavors, contrasting well with the warm, chewy textures of the chickpea burgers.

Portobello Tomatillo Tacos

Traveling from the city to upstate after a long morning, we arrived very hungry and with limited food resources. Having brought along 2 portobello mushrooms, which in a previous time would have been grilled and eaten like burgers, I wondered how to turn them into a lunch that would stand up for itself in spite of that memory. We had just a few corn tortillas left in the fridge, some frozen corn, some frozen fresh parsley, and one tomatillo. That's how it started. This is how to do it -- in about 15 minutes a delicious treat - filling, nutritious and refreshing. You don't have to do the cashew sauce, and you could make a lot more of this and it would definitely disappear. If you have peppers, or wanted to add sliced onions to the saute, that would be marvelous too.  We extended the meal with a few spicy corn chips and half a beer each. A side salad would also stretch this out. The other option is to make a whole bunch of these... with varying ingredients and turn it into a taco party!


Portobello Tomatillo Tacos
For the filling:
4 corn tortillas (6" stone ground)
2 portobellos
1 tomatillo
2 Tblsp parsley
1/2 cup corn (fresh or frozen)
For the Sauce:
3 Tblsp roasted unsalted cashews
2 tsp Tamari
mixture of spices:
1/2 tsp chili powder
1/2 tsp cumin
1/2 tsp paprika
1/8 tsp salt
(make it hot if you want it that way)
2 Tblsp hot water or juices from the cooking pan

1. Slice the portobellos in thin strips. Roughly chop the tomatillo. Water saute these two ingredients in about 1/2 cup water, throwing in the shredded cabbage, parsley and corn. Stirring.
2. Put cashews, spices, and 2 tsp Tamari into a narrow tall cylinder for blenderizing ... add about 2 Tblsp hot water or juices from the cooking pan and grind until it is a pureed sauce.
3. Heat each tortilla over the hot burner (on low flame) turning from one side to the other (about 10-15 seconds each side), lay on a plate, load with vegetables, cover with cashew sauce.

Serve two overlapping tortillas per plate, ready  to roll and eat.

Portobello Tomatillo Taco Nutrition Facts Serving Size: 1 Serving (294g) (2 tacos) Amount Per Serving % Daily Value* Calories 379 19% Total Fat 10g 15% Saturated Fat 2g 9% Trans Fat 0g Cholesterol 0% Sodium 462mg 19% Total Carbohydrate 66g 22% Dietary Fiber 9g 34% Sugars 4g 0% Protein 12g 24% Vitamin A 3% • Vitamin C 18% Calcium 12% • Iron 22% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs.courtesy of cronometer.com using my data.

Green Split Pea Soup

Cold days of February and the imminent arrival of house guests prompted me to consider cooking ahead so that there would be easy lunch or ways to extend dinners. What better than pea soup? Using staple kitchen veggies and organic green split peas from the bulk section of my food coop, this soup is a 15 minute prep, about an hour and quarter or less to cook, a quick puree.  It stores in the fridge for several days, and freezes well too. Makes about 5 pints.

Green Split Pea Soup
1.5 cups green dry split peas
7 cups water
1 onion chopped (medium-large)
3 carrots (chopped)
1 parsnip (chopped)
1 stalk celery (chopped)
5 sprigs chopped fresh parsley  (3 Tbsp)
1 medium potato (chopped)
1 tsp thyme
1 tsp basil
1 tsp garlic (fresh or use garlic powder)
1/8 tsp black pepper
1/4 tsp salt


1. Wash and chop all the veggies. If you like a pureed thick soup, you can cut them in smaller bits and add an extra potato.  If you want to eat it country style chunky, keep the pieces larger.

2. Start with about 1/2 cup of water in the pan and put the onions, garlic, celery into that and soften slightly. Then add all the rest of the ingredients, including all the water, and bring to a boil UNCOVERED. Turn the fire down to a serious simmer, cock a lid on the pot so it is partially covered but there's good air circulation. Cook until everything is soft. Could be 45 minutes, or 1.5 hours depending upon how thick you want it, and how large the pieces are.  Add another cup of water if it cooks down too much too fast.
3. Puree and eat! Very nice with a little fresh pepper, or croutons if you are eating such things.

Split Pea Soup

Nutrition Facts

Serving Size: 1 Serving (342g)

Amount Per Serving		% Daily Value*
Calories	187	9%
Total Fat	1g	1%
Saturated Fat	0g	1%
Trans Fat
Cholesterol		0%
Sodium	37mg	2%
Total Carbohydrate	36g	12%
Dietary Fiber	12g	48%
Sugars	5g	0%
Protein	11g	21%

Vitamin A	9%	•	Vitamin C	27%
Calcium	6%	•	Iron	15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs. courtesy of cronometer.com using my data.

Savoy Slaw Steals the Show

Last night during the Superbowl, my husband made the salad. I should say up front that he is an artist so although he doesn't do much of the cooking nowadays, when he sets his hand to it, his eyes are right there too... I'm not saying that my food doesn't look beautiful... but when he made the slaw to go with our Chili & Chard Mac (recipe to come), well, it stole the show.  We make our own tarragon vinegar by putting sprigs of fresh tarragon into a dark wine bottle and adding distilled vinegar. It only takes a few days for the flavor to infuse and it keeps on the counter for months. We also make our own herbes de Provence, but you can use any combination of herbes you like, about 1/4 tsp crushed between your fingers as you sprinkle it in.

Here's what he did:


Superbowl Savoy Slaw
5 medium leaves savoy cabbage
3 large leaves radiccio
2 shredded carrots
1/3 red pepper, shredded
daikon slices (about 2 inches)
handful cherry or grape tomatoes
2 Tblsp tarragon vinegar
splash of Balsamic vinegar
Tbsp Dijon mustard
salt & pepper to taste
1/4 tsp crushed herbes de Provence

Finely chop the cabbage and the radicchio. Shred the carrots and red pepper. Mix together vinegars, mustard, add a shake or two of salt and pepper, and herbes. Layer the cabbage, with carrots, peppers on top and add halves of cherry tomatoes and diakon slices around the plate, pouring the dressing over all. You can see from the images that how you put it together can make all the difference!

Savoy Slaw Nutrition Facts Serving Size: 1 full recipe (393g) Amount Per Serving % Daily Value* Calories 128 6% Total Fat 1g 1% Saturated Fat 0g 1% Trans Fat Cholesterol 0% Sodium 492mg 21% Total Carbohydrate 24g 8% Dietary Fiber 8g 34% Sugars 11g 0% Protein 4g 9% Vitamin A 76% • Vitamin C 157% Calcium 10% • Iron 7% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs. courtesy of cronometer.com data supplied by me

So Much Fun Eating Only Veggies, Fruits & Whole Grains

Everything we eat changes our biochemistry and that, in turn, really does make us who we are. Food can have a big effect on mood, energy level, risk factors for a whole host of medical conditions, and in our social and family life. Food has a way of entering into our daily pattern, interactions, budget and sense of satisfaction. It makes a difference when we change eating habits, and even if it seems like a good change, making it work can be complicated.

When my husband declared, the morning after seeing the movie "Forks Over Knives"   (forksoverknives.com), that he wanted to “give it all up” and begin eating a meatless, diary free, no gluten, no oil, whole grain, vegetable based diet, I was delighted if incredulous. So, we took the plunge. From that moment on, we began talking about, planning around, buying, preparing, and sharing delicious whole grain, vegetable based meals. This blog will explore our experiences, my invented dishes with recipes, leftovers that make great meals, disasters, new ingredients, our upstate garden and whatever else happens. 

I invite you to try the recipes and let me know how it goes, what you did, how you changed things, and what you like best.  Perhaps I'll compile the recipes that come out best when tested by everyone else and make that available. I'll try to organize my key words so that you can find recipes for various parts of meals, to use specific ingredients, and so forth. Please let me know how this works for you or not, so that I can improve as we go along.

My way of making food is intuitive, using what I see and hardly ever measuring anything. I’ve estimated quantities, and encourage you to change ingredients depending upon what you have in the kitchen and what you like in the way of flavors and colors. I have been using a free program (chronometer.com) to get an idea of the nutritional values of the recipes and I assign serving sizes to see some measure of the protein, fats, carbohydrates and calories each meal contains. Giving up all dairy, meat and fish all at once made me curious about what all these vegetables and grains would provide, and I wanted some way to know if we ought to be taking some kind of nutritional supplements or not. 

So far, it looks like our meals are giving us just about all the nutrition we need, except for vitamin D and calcium, which we are taking as supplements. We've both lost a few pounds just naturally by eliminating oils, all processed foods and dairy and animals. 

Recipes and photos will follow! Let the deliciousness and fun begin!