Apr 122013
 

  “What….is the number one reason people don’t join a CSA?” Francisco, the owner of KyV Farm asked me with eyebrows raised and eyes wide, waiting for my answer…..

Sloppy Joe with Tempeh and Black Beans

Sloppy Joe with Tempeh and Black Beans

 “UM….because they haven’t heard of one?”

 “No! Because people want convenience!”

Dang. I missed that one.

Francisco likes to quiz me on farm trivia. I had already correctly answered the last question of, “What is the first thing you do when you start a business?”  The answer is to tell people about it – market, start a facebook page, get a website.  I was very proud of myself for answering that one correctly.

Sloppy Joe with Tempeh and Black Beans

Sloppy Joe with Tempeh and Black Beans

Hmm….that is true. People want and need convenience nowadays. I know I do. Working full time, blogging, running a business and writing recipes for Native Sun and KyV on top of making sure I spend time with my family means I’m a super busy person.  I wish I could make everything from absolute raw and basic ingredients and spend my time writing witty repartee and creating unique and creative photos but hey, I’m happy with what I can do at this point and I give myself a break with having to do semi-homemade recipes.  The one thing I refuse to skimp on  is the veggies. I want fresh, local and organic and I want to know my farmer.

Sloppy Joe with Tempeh and Black Beans

Sloppy Joe with Tempeh and Black Beans

Do you agree that the reason most people don’t join a CSA is because of the convenience factor? 

I’d love to hear from you, my readers!

What would make you want to join a CSA?

What if the veggies were already prepped and ready to eat?
How much more would you pay for that convenience? 
What if a bunch of organic kale was $3, would you pay $4 to have it washed and prepped?

What if you could buy the veggies from the farm in a “salad kit” like from your grocery so you only had to throw on the dressing?  I would probably pay $6 for the entire head of kale and extra veggies thrown in, all prepped and ready to go.

How about ready-made meals?

How awesome would it be to have some vegetarian/vegan options made with organic farm vegetables!  Would you pay $20 for a family of four?

Sloppy Joe with Tempeh and Black Beans

Sloppy Joe with Tempeh and Black Beans

There are so many things I love about my CSA that I just got used to making the trip every other week to visit the farm to pick up my veggies and began enjoying the prep work but some pre-made items WOULD be fabulous for those nights I really don’t have the time. Last night, for instance……I didn’t get home until 7:15.  Thank goodness I had grabbed a gorgeous garlic bread from the farm (pictured in these photos) and already had some of their tender lettuce and Vidalia Valley vinaigrette on hand. 

Sloppy Joe with Tempeh and Black Beans

Sloppy Joe with Tempeh and Black Beans

 A recent post on My New Roots about a tempeh sandwich popped into my head.  I decided to do a quick, kid-friendly version of Sarah’s recipe….Sloppy Joes!  I found a basic Sloppy Joe recipe on All Recipes, added a bit of love to that, and voila! It was DELICIOUS!  A little spicy, a little sweet, nice and rich from the tomatoes.  I got a good bit of char on tempeh and when paired with that toasted bread…. divine.

Swoon.

Sloppy Joes with Tempeh and Black Beans

Sloppy Joes with Tempeh and Black Beans

 Sloppy Joes with Tempeh and Black Beans

Inspired by My New Roots and All Recipes
Serves 4
Vegan, Gluten Free Option
Printable Recipe

Ingredients

1 Tbsp olive oil, divided
1/2 onion, chopped, KyV Farm
1 14.5oz can fire roasted, diced tomatoes
1/3 cup organic ketchup
2 tsp mustard
2 tsp each onion powder and garlic powder
1/4 tsp salt
3 tsp agave (or brown sugar if you have it)
3 dashes hot sauce (I used Cholula)
1 tsp cider vinegar
1 8oz (226 grams) pkg tempeh (Lightlife)
1/2 cup cooked black beans
8 slices fresh garlic bread, KyV Farm (For gluten free I like Pamela’s GF  Bread Mix – herb option)

Directions

1. Heat 1/2 tbsp olive oil in a large skillet over medium high heat; add onion and cook until translucent, about 3 minutes; reduce heat and add tomatoes; stir well and simmer, about 3 minutes.  Meanwhile in a medium bowl mix ketchup, mustard, onion and garlic powder, agave, salt, hot sauce and cider vinegar; stir well and add to skillet with onions and tomatoes; cook down about 3 minutes; spoon mixture back into bowl.

2. Heat 1/2 tbsp olive oil in same skillet over medium high heat; break up tempeh well and add to heated skillet; let brown on first side, about 5 minutes (or until browned), stir and add black beans; cook an additional 3 minutes. Stir in sauce mixture; add up to 1/2 cup water as needed to loosen mixture.

Nutrition Facts (without bread)
4 Servings
Amount Per Serving 

Calories 226.3
Total Fat 9.7 g
Saturated Fat 1.8 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 4.3 g
Cholesterol 0.0 mg
Sodium 521.0 mg
Potassium 476.6 mg
Total Carbohydrate 22.2 g
Dietary Fiber 3.0 g
Sugars 8.2 g
Protein 13.5 g

Vitamin A 7.6 %
Vitamin B-12 0.8 %
Vitamin B-6 9.9 %
Vitamin C 17.4 %
Vitamin D 0.0 %
Vitamin E 2.5 %
Calcium 8.9 %
Copper 21.2 %
Folate 13.0 %
Iron 11.9 %
Magnesium 16.5 %
Manganese 44.2 %
Niacin 8.3 %
Pantothenic Acid 2.5 %
Phosphorus 19.7 %
Riboflavin 13.1 %
Selenium 2.3 %
Thiamin 7.7 %
Zinc 6.6 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Enjoy my Quick and Easy Sloppy Joes with Tempeh and Black Beans!

Apr 092013
 
Roasted Cabbage

Roasted Cabbage

 There is one vegetable that always stumps me. I ask people what they do with it and they almost always say make slaw.

 A few times I went ahead and made it – usually an Asian version with the gigantic napa cabbage from my organic CSA Farm Share, KyV farm, and ended up with about 30 cups of slaw that I had to eat myself since my family isn’t a fan.

I still am “slaw’d out” from the experience.

This time I did my homework. I checked google, Pinterest, Foodgawker, Finding Vegan and other bloggers for inspiration but nothing was hitting me.

Roasted Cabbage with Sun Dried Tomato

Roasted Cabbage with Sun Dried Tomato

What’s a girl to do with a HUGE head of cabbage and no inspiration?  Get back to basics. That seems to be what I do best.  Garlic, onions, and kicky sun dried tomatoes. Isn’t everything better with sun dried tomato?

Cabbage is such a versatile vegetable – it can be roasted, grilled, eaten raw or steamed.  Steaming, according to one of my favorite resources, Worlds Healthiest Foods, is the best way to eat it – unlocking it’s cholesterol lowering benefits – but roasting is still good (and sure tastes good.) Cabbage is also a powerful cancer fighter and as an added bonus there is lots of Vitamins K and C.

Need more reasons to eat cabbage? If you try it with caramelized onions it’s a great flavor sub for roasted potatoes and onions with a much lower carb count.  The cabbage cooks down and gives a nice sweet flavor that goes nicely with caramelized onions and the roasted tofu.  The benefit of the tofu is the added calcium and high plant based protein content but feel free to sub any protein you like here – when cubed, it should be sufficiently cooked in the same time frame as the pressed tofu.

Roasted Cabbage with Sun Dried Tomatoes

Roasted Cabbage with Sun Dried Tomatoes

 Roasted Cabbage with Caramelized Onions and Sun Dried Tomatoes

Serves 4
Vegan, Gluten Free
Printable Recipe
**Cabbage from KyV Farm

Ingredients

1/2 Tbsp oil of choice
1 block organic tofu extra firm, pressed
1/2 head cabbage, rough chopped**
1 onion, rough chopped
3 cloves garlic, chopped
1 tsp garlic powder
1 tsp onion powder
1/4 - 1/3 tsp coarse sea salt
Fresh ground pepper
1/2 cup chopped sun dried tomatoes, packed in oil

Directions

1. Preheat oven to 350F.  Spray two baking sheets with non-stick spray so that all the veggies and tofu can be evenly laid out and spaced. Mix all ingredients except tomatoes in a large bowl and toss to coat evenly. Spread over two pans; place in oven for 40 minutes or until onions are caramelized and tofu toasted.

2. Taste cabbage mixture and re-season as needed. Divide onto four plates and top each with 2 Tbsp sun dried tomatoes.

Nutrition Facts
4 Servings
Amount Per Serving 

Calories 198.5
Total Fat 9.4 g
Saturated Fat 1.3 g
Polyunsaturated Fat 4.4 g
Monounsaturated Fat 2.9 g
Cholesterol 0.0 mg
Sodium 327.9 mg
Potassium 831.3 mg
Total Carbohydrate 18.5 g
Dietary Fiber 5.5 g
Sugars 3.5 g
Protein 15.7 g

Vitamin A 5.6 %
Vitamin B-6 15.4 %
Vitamin C 93.5 %
Vitamin E 2.0 %
Calcium 21.0 %
Copper 18.2 %
Folate 26.9 %
Iron 20.1 %
Magnesium 30.4 %
Manganese 76.6 %
Niacin 7.6 %
Pantothenic Acid 4.7 %
Phosphorus 26.1 %
Riboflavin 9.0 %
Selenium 21.8 %
Thiamin 12.6 %
Zinc 12.0 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Apr 012013
 

Kale 3 Ways – Cheesy Kale Tomato Sauce, Kale Basil Pesto and Quinoa Power Bowl

Quinoa Power Bowl

There was a certain time during our camping trip last week that I took my life into my own hands. I was in a stare down with a tired and hungry 4 year old after a day of sun and fun with no nap. I needed to whip up something fast and healthy because I had already busted her hiding under a pillow with marshmallows stuffed in her cheeks like a chipmunk with a third waiting to follow.  Needless to say she was not thrilled when I grabbed the lone remaining marshmallow.

I quickly set some water on to boil and pulled some brown rice noodles, nutritional yeast (nooch) and a jar of quality pasta sauce in the cupboard of my little teardrop shaped trailer and some kale from the mini fridge.  (What, that’s not normal camping fare?) With those ingredients I made a semi-homemade cheesy kale tomato sauce with a vegan twist by stirring in some nutritional yeast as I heated the sauce and then simmering some finely chopped kale right in the sauce to wilt it down nicely. Voila – it looked like normal pasta sauce but had lots of protein, vitamins and minerals.  Once I got home I simply had to create it from scratch. It was super simple to do and would be great over salad, tofu and tempeh, poured over baked dishes or anywhere sauce is used.  It’s rich and hearty and has a great balance of acidity, sweet and savory flavors.  After trying the sauce, my daughter ate at least a full cup of the made- from-scratch version.  I’d much rather see her cheeks fully of healthy sauce than marshmallows!

Kale and Nutritional Yeast

What is nutritional yeast? Find out here. And why all the kale? Kale is that powerful and vibrantly green plant that packs a huge nutrient punch. It is one of the sources of plant based calcium that is super absorbable and alkalizing. It also helps to lower cholesterol, fights inflammation and oxidative stress and has tons of vitamin K, A and C.

Quinoa Bowl and Fresh Pesto

The idea for the quinoa power bowl came from a breakfast dish I had recently at a local restaurant.  Their quinoa and kale is typically served with tomatoes, a creamy pesto, chicken and feta so I had to do lots of “leave this off please“.  I loved the idea, but there were way too many animal based foods in it.  I decided to nix the chicken, feta and creamy pesto and create a virgin olive oil based pesto with fresh garlic, kale and some of the Cheesy Kale Tomato sauce.  Wowza!  The fresh pesto really makes this dish pop. There is nothing like aromatic basil and garlic with a touch of salt; what a versatile recipe.  Here are some ideas of how to use pesto; use it as a spread for sandwiches, stir into soups, use it on pasta, top any vegetable or salad, make hummus or potato salad!

Time Crunched?

If you don’t have time to make the sauce from scratch but want to try your hand at the quinoa power bowl, simply do what I did the first time – purchase your favorite store bought brand, heat and stir in 2 cups kale and 1/4 cup nutritional yeast.  No time even for that? Open a can of fire roasted tomatoes, drain and use in place of tomato sauce on the Quinoa Bowl.

Another time saving tip.

There are many delicious store bought versions of pesto.  Simply purchase one and add a tbsp to each plate.

Have some extra time to make all three?  Here is a handy grocery list.

Cheesy Kale Tomato Sauce

Cheesy Kale Tomato Sauce

Cheesy Kale Tomato Sauce (Vegan)

Basic sauce recipe by Giada De Laurentiis
Makes about 5 cups
Vegan, Gluten Free
Printable Recipe

Ingredients 

1/4 cup extra-virgin olive oil
1 small onion, chopped
2 cloves garlic, chopped
1 carrot, chopped
1 dried bay leave, crushed
4 fresh basil leaves, finely chopped
3 (14.5 oz) cans fire roasted diced tomatoes
3/4 tsp sea salt and some freshly ground black pepper
1 Tbsp agave
2 cups finely chopped kale
1/4 cup nutritional yeast

Directions

1. Heat 1/4 cup olive oil in a Dutch oven or large stock pot.  Add onion, saute until translucent, about two minutes; add garlic, saute n additional minute.  Add carrot and saute about 5 minutes. Add bay, basil, tomatoes, salt and pepper and simmer covered on low heat for 30 minutes.

2. Using an immersion blender, blend the sauce until semi-smooth or to desired texture.  Alternatively; process the sauce in a food processor until smooth; stir in agave.

3. Add kale and simmer an additional 20 minutes.

4. Stir in nutritional yeast; and taste to check seasoning.

**If not using all the sauce, allow it to cool completely and pour 1 to 2 cup portions into freezer plastic bags. This will freeze up to 6 months.

Kale Basil Pesto

Kale Basil Pesto

Kale Basil Pesto

Makes about 1/2 cup
Serves 4
Vegan, Gluten Free
Printable Recipe
 

 

Ingredients

1/2 cup chopped kale
Handful fresh basil
3 cloves fresh garlic
2 Tbsp oil
1/4 tsp salt
1/4 cup pine nuts
1/4 cup vegetable broth

Directions

1. Blend all ingredients in a magic bullet or blender.

 

Quinoa Power Bowl

Quinoa Power Bowl

Quinoa Power Bowl with Tomato Sauce, Kale and Basil Pesto

Inspired by First Watch
Serves 4 (plus extra quinoa for another use)
Vegan, Gluten Free
Printable Recipe

Ingredients

2 Tbsp olive oil, divided
1 cup dry quinoa
1/2 onion, chopped
4 cloves garlic, chopped, divided
2 cups vegetable broth
1/2 tsp sea salt, divided
4 cups chopped kale
2 cups Cheesy Kale Tomato Sauce (or sub store bought tomato sauce of choice)
1/2 cup Kale Basil Pesto (or sub store bought pesto of choice)

Directions

1. Rinse the quinoa in a fine mesh strainer; heat 1 tbsp olive oil in a medium stock pan; add quinoa, onion and 2 cloves garlic to heated oil; toast by stirring about 3 minutes; add 1/4 tsp salt and vegetable broth; cover and simmer 15 minutes.  Remove from heat, covered and let sit 5 minutes. (Makes 4 cups. Reserve 2 cups for recipe and set aside 2 cups for another use.)

2. Heat second Tbsp olive oil in pot originally used for quinoa; add kale and 1/4 sea salt and second 2 cloves garlic.  Saute until wilted; about 5 minutes.

3. Place 1/2 cup quinoa, 1/4 kale mixture; 1/2 cup tomato sauce and 1 Tbsp pesto on each of four plates. Enjoy the fruits of your labor!

**I have been making quesadillas with my leftover quinoa – delicious!

Nutrition Information
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Cheesy Kale Tomato Sauce (Vegan)

Kale Basil Pesto

Quinoa Power Bowl with Tomato Sauce, Kale and Basil Pesto (For the quinoa and kale only.) 
Kale 3 Ways – Cheesy Kale Tomato Sauce, Kale Basil Pesto and Quinoa Power Bowl

Mar 052013
 

 Black Bean Stew with Quinoa Black Bean Stew with Quinoa

Do you ever get home from work tired and without any sort of plan for dinner?  That’s the time that fast food starts looking palatable.  I say – don’t do it!  Reach for a few cans out of the pantry or pre-cooked frozen beans and grab the quinoa. It only takes 20 minutes to prepare.  Many times I do an alteration of a previous recipe because it’s easy and doesn’t take as much thought when I haven’t planned something out.  Isn’t that what most of us do in our busy lives? Draw from experience and then use what we have on hand.   It’s good to throw in a completely new recipe every now and then, but that takes a bit more time and effort. This stew is a alteration of the below black bean soup and will definitely be added into my normal rotation along with bean quesadillas, oat and bean burgers and pasta.

Black Bean Soup with Forbidden Rice

Black Bean Soup with Forbidden Rice

Black Bean Soup with Forbidden Rice

Here are a few more easy black bean recipes to help you through those busy nights….

Upside Down Lentil Pot Pie

Upside Down Lentil Pot Pie

Upside Down Lentil Pot Pie

Garlicky Black Bean Mila Dip

Garlicky Black Bean Mila Dip

Garlicky Black Bean Mila Dip

Easy Mexican Tortilla Bake

Easy Mexican Tortilla Bake with Mila

Easy Mexican Tortilla Bake with Mila

Vegan Tropical Black Bean Burgers
with Cucumber Mint Mango Peach Salsa

Tropical Black Bean Burgers

Tropical Black Bean Burgers

Ten Minute, Five Ingredient Black Bean Burgers

Ten Minute, Five Ingredient Black Bean Burgers

Ten Minute, Five Ingredient Black Bean Burgers

Avocado, Mango and Black Bean Tostada

Avocado, Mango and Caribbean Black Bean Tostada

Avocado, Mango and Caribbean Black Bean Tostada

This recipe was so quick, easy and delicious.  It is very filling with tons of protein and fiber.  For those people who ask me how I get protein on a plant based diet I can show them this recipe!  The leftovers are versatile and make a great lunch (just add a bit of water before re-heating) and I even added them into a veggie burger – recipe to follow!

Black Bean Stew with Quinoa

Black Bean Stew with Quinoa

 Black Bean Stew with Quinoa

Serves 6 (about 1 1/4 cups stew and 1/2 cup quinoa)
Vegan, Gluten Free
Printable Recipe

Ingredients

1 Tbsp avocado oil (or oil of choice)
1/2 onion, diced
2 cloves garlic, minced
3 cups vegetable broth
2 14.5-oz cans black beans (Tree of life)
1 14.5-oz can fire roasted diced tomato, drained
2 tsp adobo seasoning

Quinoa
1 cup quinoa
2 cups vegetable broth

Directions

1. Rinse and drain quinoa with a fine mesh strainer; bring quinoa and broth to a boil in a large sauce pan, cover and reduce heat, simmer 15 minutes; remove from heat and let sit 5 minutes; season with salt and pepper.

2. Heat 1 Tbsp avocado oil in a medium sauce pan over medium high heat, add onions and cook 3 minutes until translucent, reduce heat and add garlic, stirring frequently, an additional 2 minutes; add beans, tomatoes, broth and adobo seasoning; simmer about 10 minutes; puree with an immersion blender or in batches in a blender to thicken.

Nutrition Facts
6 Servings
Amount Per Serving 

Calories 337.1
Total Fat 4.9 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.7 g
Cholesterol 0.0 mg
Sodium 592.8 mg
Potassium 626.1 mg
Total Carbohydrate 57.2 g
Dietary Fiber 14.8 g
Sugars 3.5 g
Protein 16.9 g

Vitamin A 5.2 %
Vitamin B-6 6.7 %
Vitamin C 12.7 %
Vitamin E 1.5 %
Calcium 5.3 %
Copper 17.1 %
Folate 51.9 %
Iron 30.0 %
Magnesium 24.5 %
Manganese 32.9 %
Niacin 3.6 %
Pantothenic Acid 3.6 %
Phosphorus 46.1 %
Riboflavin 61.7 %
Selenium 2.8 %
Thiamin 23.0 %
Zinc 10.6 

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Enjoy this fabulous Black Bean Stew with Quinoa!

Feb 282013
 

Two Bagel Toppings! Curried Cashew Hummus and Curried Cashew Cream Cheese

Remember some of the diets of the past? Go fat free, they said.  Peanut butter was the devil, nuts were off limits and you couldn’t even LOOK at an avocado. (Be still my heart.)

Curried Cashew Hummus and Cream Cheese

Curried Cashew Hummus and Cream Cheese

(Don’t even get me started on the Atkins craze. That’s a whole post in itself.)

Fat free cheese, fat free cream cheese, fat free yogurt, fat free cookies – Snackwell’s anyone? We were swimming in processed, fat free but sugar filled foods as the obesity epidemic skyrocketed.

Curried Cashew Hummus

Curried Cashew Hummus

Thankfully, times are changing and people are beginning to learn that balance is the way to go and that we do need some fat, some carbohydrates, vitamins, minerals and protein in the form of whole foods.

Cashew Cream Cheese

Cashew Cream Cheese

Meet the cashew.  Cashews can be turned into alternatives to almost any dairy you like – milk, sour cream, cheese, cream cheese, but have NO cholesterol and some of that healthy fat we used to miss.  Typically I use raw cashews, but in this case the curry ones were on sale at Native Sun Natural Foods Market, so I decided to give them a try.  I soaked them first so they would blend easier and voila!  Delish!

As for the hummus – this was a little sub I learned from my friend Suzanne.  A co-worker had brought bagels into the office and instead of eating it dry, since she had also cut out dairy, she topped it with some hummus. I tried it and LOVED it, so now it’s my favorite way to enjoy a bagel or baked bread and as the usual dip for crunchy, fresh veggies.

A dash of curry gives these two toppings a little hmm factor without being overpowering.  If you don’t like curry, simply leave out the curry powder, use olive oil instead of the curry coconut oil and use raw cashews instead of curry.

Curried Cashew Hummus

Curried Cashew Hummus

Curried Cashew Hummus

Serves 4 (Hummus serves 4-6)
Vegan, Gluten Free
Printable Recipe

Ingredients

4 GF bagels, such as Udi’s
2 Tbsp chopped curried cashews, soaked for 1 hour or overnight
1 can chickpeas, Tree of Life, drained and rinsed
1 Tbsp nutritional yeast
3 cloves garlic
2 tsp fresh lemon juice
1 Tbsp melted curry coconut oil, Ziggy Marley (you can sub olive oil here)**
Dash of curry powder
1 Tbsp tahini
¼ tsp salt

Directions

1. Blend cashews through salt in a small food processor or blender, adding 1/2 Tbsp water at a time until creamy consistency is reached. Spread ¼ mixture over each of four toasted bagels.

Curried Cashew Cream Cheese

Curried Cashew Cream Cheese

Curried Cashew Cream Cheese

Inspired by this recipe
Serves 4 (Cream Cheese serves 4-6)
Vegan, Gluten Free
Printable Recipe

Ingredients

4 GF bagels, Udi’s
1/2 cup chopped curried cashews, soaked for 1 hour or overnight
1 tsp fresh lemon juice
2 tsp apple cider vinegar, Bragg
Dash of curry powder
¼ tsp salt

Directions

1. Blend cashews through salt in a small food processor or blender, adding 1/2 Tbsp water at a time until creamy consistency is reached.

__________________________________

Nutrition Facts Hummus (without bagel)
4 Servings
Amount Per Serving

Calories 231.5
Total Fat 8.9 g
Saturated Fat 3.8 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 2.5 g
Cholesterol 0.0 mg
Sodium 510.3 mg
Potassium 302.8 mg
Total Carbohydrate 31.4 g
Dietary Fiber 6.4 g
Sugars 0.3 g
Protein 8.5 g

Vitamin A 0.7 %
Vitamin B-12 16.6 %
Vitamin B-6 90.8 %
Vitamin C 11.1 %
Vitamin E 0.6 %
Calcium 6.3 %
Copper 19.5 %
Folate 29.5 %
Iron 13.4 %
Magnesium 13.4 %
Manganese 43.8 %
Niacin 37.3 %
Pantothenic Acid 5.8 %
Phosphorus 18.2 %
Riboflavin 74.7 %
Selenium 10.1 %
Thiamin 86.3 %
Zinc 14.1 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Facts Cream Cheese
4 Servings
Amount Per Serving 

Calories 99.6
Total Fat 7.9 g
Saturated Fat 1.6 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 4.7 g
Cholesterol 0.0 mg
Sodium 255.0 mg
Potassium 104.2 mg
Total Carbohydrate 6.1 g
Dietary Fiber 0.5 g
Sugars 1.1 g
Protein 2.6 g

Vitamin B-6 2.3 %
Vitamin C 2.3 %
Vitamin E 0.5 %
Calcium 0.8 %
Copper 19.1 %
Folate 3.0 %
Iron 5.8 %
Magnesium 11.4 %
Manganese 7.6 %
Niacin 1.2 %
Pantothenic Acid 2.1 %
P
hosphorus 8.4 %
Riboflavin 2.0 %
Selenium 2.9 %
Thiamin 2.3 %
Zinc 6.4 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Enjoy These A Fresh Takes on Old Favorites – Two Bagel Toppings! Curried Cashew Hummus and Curried Cashew Cream Cheese!

Feb 042013
 

For my Kale and Tofu Sandwich scroll down!

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And the winner of the giveaway is #13 Anna Rabhan! Please check out her article at her website the Organic Adventurer on Palm Oil and Orangutans.

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The long ago day when I overheard people talking about the book the China Study was the day that changed my life.  I had already been leaning towards a plant based diet, but the facts about the proteins in animals and dairy scared me enough to finally make that change.  The authors studied the instances of cancer, diabetes and heart disease in populations of rural China that ate little to no animal foods. They then took these findings back and performed laboratory studies where they found they could turn on and turn off cancer cells with the addition of the protein found in milk.

Even if it isn’t true the more I ask questions and facts I learn about the treatment of animals, especially dairy cows in most of the commercial farming industry, the happier I am that I found this book and the more I celebrate plant proteins like tofu, tempeh and legumes!  Do you ever wonder…..What happens when it is time to retire that dairy cow? What happens to the male goats? What about male chicks in the egg industry?   How do we harvest down and foie gras? 

Ultimately each person is free to make their own decisions absolutely free of judgement.  I encourage all of us to simply make informed decisions.  Just like in all areas of life, it is so important to edcuate ourselves on the facts as best we can and then select what is right for us.

images

For those of you that are thinking about adding more plant based foods into your diet but don’t know what to do with tofu, the first thing you need to know is that you have to press the water out of it to get a firm texture that is reminiscent of animal protein.  You can do this by putting a bunch of paper towels under the tofu and placing two plates, one on top and one on bottom, and topping with some weight (usually heavy books work well) for an hour up to overnight.  OR you can get this super easy tofu press!  My tofu press I bought from TofuXpress years ago is one of my all time favorite kitchen gadgets that gets used at least weekly.  I can’t tell you how much I love this thing! No more plates and messy towels – this press will not only press the water out, you can marinate right in it!

TofuXpress Giveaway from FCC!

TofuXpress Giveaway from FCC!

I am so excited to bring you a giveaway of a TofuXpress!

This press is a $40 value and I will ship to anywhere is the continental US.

To enter for THREE chances to win – tell all your friends!

Leave one comment: Entry #1 What is your favorite kitchen gadget? (Please share the love and share this giveaway with your friends!)

Leave a second comment: Entry #2 Like Florida Coastal Cooking on facebook AND share about the giveaway (If you are already a follower, thank you! Please simply share the giveaway and leave the comment you did so.)

Leave a third comment: Entry #3 Follow Florida Coastal Cooking on Twitter and tweet about the giveaway (If you are already a follower, thank you! Please simply share the giveaway and leave the comment you did so.)

The giveaway will end in one week on Monday, February 11th, 2013 5:30AM EST

Good luck!

Saucy Kale and Tofu Sandwich

Saucy Kale and Tofu Sandwich

This is one of my favorite ways to eat pressed tofu – SIMPLE, with kale, seasonings and a great dressing.  Lately a kale, tofu and Annie’s Light Goddess dressing salad is all I bring for lunch. The great thing is that the hearty kale can stand up to being dressed that morning so I don’t have to worry about it turning to mush and at the same time it can marinate to the tofu. Yesterday for lunch I decided to try it as a sandwich and it was really good. The toasted bun gives it a nice crunch and the flavor of the Annie’s dressing is a soy/tahini/cider vinegar base which gives it a nutty and slightly salty flavor.

It is important to season firm, pressed and uncooked tofu because, just like any animal protein, it needs some flavor.  Have you ever tried an unseasoned piece of chicken? I remember what it tastes like – bleck!

If you are not sure about leaving the tofu uncooked – you can marinate it in the dressing and then roast, grill or pan sear it.

Saucy Kale and Tofu Sandwich

Saucy Kale and Tofu Sandwich

Easy Saucy Kale and Tofu Sandwich

Serves 1
Vegan
Printable Recipe

Ingredients

1 bagel thin, I used Rudis Whole Wheat Flatz
2 curly kale leaves
1/4 block pressed organic tofu
Coarse sea salt, fresh ground pepper, to taste
1/8 tsp garlic powder
2 Tbsp Annie’s Light Goddess Dressing

Directions

1. Toast bagel thin; top with 1 kale leaf; top with tofu; sprinkle salt, pepper, garlic powder and dressing; top with remaining kale leaf.

Full Nutrition info not available for this recipe
Estimated 
225 cals
12.8 grams protein
1/2 your daily calcium
Enjoy my Easy Saucy Kale and Tofu Sandwich!

Jan 022013
 

 

PicMonkey Collageb

I was in the break room at work when my friend Heather walked in.  I asked her what she was eating and she said chili – she and her partner have cut out meat from their diets so she said they substitute extra tomatoes and love the texture.

Slow Cooker Tempeh Chili

Slow Cooker Tempeh Chili

Hmmm…chili sounds REALLY good right now.

Easy Tempeh Slow Cooker Chili

Easy Tempeh Slow Cooker Chili

I confess – I don’t do much with my slow cooker so I was really excited about taking it out when I decided to do this high protein, low fat tempeh version.  Probably the main reason I don’t use it is because many recipes tell me to pre-cook many of the ingredients, so I end up dirtying not only the slow cooker but a pan anyway. No thanks!

With this method you just throw the ingredients in, set it and forget it.

I do use an immersion blender at the end to give this recipe a creamier texture – but it is not necessary if you like it chunky.   I left the Cayenne out so my 4 year old would be ok with eating it and she loved it – especially when topped with a little Daiya to make it cheesy.  Additionally, this is another great way to get in your Mila for my Mila lovers out there.

One cup goes a long way because this dish is so filling.  It is perfect for football games, a busy weeknight or any time you don’t want to turn on the stove or oven but want a hot meal.

Easy Tempeh Slow Cooker Chili

Easy Tempeh Slow Cooker Chili

Cheesy Vegan Tempeh Slow Cooker Chili

Serves 6 1-cup servings
Vegan, Gluten Free
Printable Recipe
**Ingredient on sale now at Native Sun Natural Food Stores, December 7 through Jan 6, 2013

Ingredients

1 onion, chopped
2 cups cooked black beans
2 14.5 oz cans fire roasted diced tomatoes
1 Tbsp tamari
2 cups vegetable broth – salt free
1 8oz package tempeh

Seasoning
2 Tbsp chili powder
1 tsp ground cumin
1 tsp dried minced onion
2 tsp garlic powder
1 tsp Cajun seasoning mixture (with salt)

Toppings
12 Tbsp non-dairy shredded cheese, such as Daiya**
Fresh chopped cilantro (optional)

Directions

1. Spray a slow cooker with cooking spray; add the onion through broth; chop the tempeh well and stir mixture.

2. Mix seasoning mixture in a small bowl; stir into slow cooker; cook on low for 6 hours.

3. Using an immersion blender, blend chili mixture until creamy texture is achieved. (This can also be done in batches in a standard blender.)

4. Top each serving with 2 Tbsp shredded cheese and some fresh chopped cilantro.

Nutrition Facts
6 Servings
Amount Per Serving

Calories 231.2
Total Fat 7.9 g
Saturated Fat 2.0 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 1.3 g
Cholesterol 0.0 mg
Sodium 611.2 mg
Potassium 617.7 mg
Total Carbohydrate 27.0 g
Dietary Fiber 7.5 g
Sugars 2.8 g
Protein 14.3 g

Vitamin A 23.3 %
Vitamin B-12 0.5 %
Vitamin B-6 12.4 %
Vitamin C 20.8 %
Vitamin D 0.0 %
Vitamin E 0.2 %
Calcium 8.7 %
Copper 21.1 %
Folate 24.9 %
Iron 16.2 %
Magnesium 19.7 %
Manganese 42.2 %
Niacin 8.2 %
Pantothenic Acid 2.7 %
Phosphorus 19.9 %
Riboflavin 11.6 %
Selenium 1.6 %
Thiamin 12.6 %
Zinc 8.0 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nov 172012
 

Going into a holiday as a new vegetarian or vegan can be very disconcerting. Especially when your family believes you have lost your mind.

(Insert eye roll here.)

NOW what are we going to feed her?

I’m sure she will be over all this nonsense in a month.

Sigh

Thanksgiving Bean Burger

Little did they know it would stick. And I don’t miss it one bit.  In fact, all of my alternatives are so easy and delish that I prefer them to some dried out old piece of meat. This year I’m making roasted sweet potatoes and onions, mashed cauliflower and maybe a salad.

For purposes of testing the recipe though, I just threw on a side of edamame.  Let the eye rolling ensue.

These burgers are moist, have all those Thanksgiving-y flavors of thyme and sage and a touch of sweetness from the sweet-tart cranberry sauce….the PERFECT topping to blend with the flavor of the burger and the baked onion rings give it a nice crunch.  It sort of reminds me of the crispy onions some people put on their green bean casserole.

So when your family is cooking their bird for hours upon hours it is your turn to return the eye roll and make these burgers in just a few minutes.

Thanksgiving Bean Burgers

Thanksgiving Bean Burger

Serves 4
Vegan, Gluten Free
Printable Recipe

Ingredients

2 cups cooked white beans, such as butter beans or great northern
1/3 cup rolled oatmeal, (Millers Grain)
1 tsp poultry seasoning (salt free)
1/4 tsp salt
1 rounded tbsp mustard

Optional
8 Frozen breaded onion rings, (Alexia)
1 cup Whole cranberry sauce, (Pacific Foods)**
2 Thin bun, (Ozery Baker, 100 calorie)

Directions

1. Cook onion rings to package directions, if using.

2. Preheat broiler to high.  Process the oatmeal to a powder with a Magic Bullet or blender.  Mash  beans and oats together and add seasoning, salt and mustard in a medium bowl; divide into four; shape into burgers by hand.  Spray burgers with cooking spray, place on baking sheet and broil about 5 minutes per side or until browned.

3. Toast thin buns and top half with one burger; spoon 2 Tbsp cranberry sauce over each burger and top with 2 onion rings.

 ***FOR GLUTEN FREE DO NOT USE BUN OR ONION RINGS AND USE GLUTEN FREE ROLLED OATS.

Nutrition Facts – Burger only
4 Servings
Amount Per Serving 

Calories 184.4
Total Fat 0.9 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.2 g
Cholesterol 0.0 mg
Sodium 174.5 mg
Potassium 597.3 mg
Total Carbohydrate 33.8 g
Dietary Fiber 6.9 g
Sugars 0.2 g
Protein 10.3 g 

Vitamin A 3.2 %
Vitamin B-12 0.0 %
Vitamin B-6 5.2 %
Vitamin C 0.1 %
Vitamin D 0.0 %
Vitamin E 0.0 %
Calcium 9.9 %
Copper 15.4 %
Folate 21.4 %
Iron 24.0 %
Magnesium 16.9 %
Manganese 35.0 %
Niacin 0.8 %
Pantothenic Acid 2.4 %
Phosphorus 12.0 %
Riboflavin 3.2 %
Selenium 3.0 %
Thiamin 10.0 %
Zinc 9.9 % 

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 Posted by at 9:54 pm  Tagged with:
Nov 122012
 

Last Thanksgiving was my first plant based Thanksgiving experience.  Before the holiday I was a bit nervous.  No turkey? At Thanksgiving?  That can’t possible.

But then I made this walnut loaf with all those comforting poultry seasonings.  And you know what?  I liked it even better.  It was moist, flavorful, made great left-overs, was delicious in sandwiches and it was much less expensive than turkey.  Even some of my non-vegan family members tasted it and loved it!

Walnut Loaf

Since I got that big change out of the way last year and it was a stunning success, this year I decided to tackle the pumpkin pie.  I see many recipes with eggs and sweetened condensed milk.  Not only did I want this to be even tastier than the standard pie but much easier and I do believe I accomplished that.

I’m a big fan of texture.  I confess, that is the one thing about pumpkin pie that, for some reason, I miss.  Something else I love? Coconut!

I figured why not marry coconut and pumpkin pie and get the best of both worlds?

Those of you that love that smooth texture – don’t worry!  Simply leave the shredded coconut out of the mix and put a bit more on top.

Coconut Pumpkin Cheesecake Pie

  The unexpected texture and sweetness of the coconut and the hint of peanut along with the classic pumpkin pie spice flavors of cinnamon, nutmeg and allspice are a delightful surprise. 

I also left the cashews a bit coarser for even more texture and they also add lots of protein!

Vegan Coconut Pumpkin Cheesecake Pie

 With some simple, 100% real maple syrup on top – this dessert is over-the-top delicious. 

Coconut Pumpkin Cheesecake Pie

Coconut Pumpkin Cheesecake Pie

Serves 10
Vegan, (Gluten Free Option)
Printable Recipe

Ingredients

1 cup raw cashews
1 15oz can pumpkin puree (Farmers Market brand)
1/2 cup shredded coconut
3/4 cup brown sugar (Woodstock Farms)
1/4 cup coconut peanut butter spread, or smooth peanut butter, (Earth Balance)
2 Tbsp potato starch, or corn starch, (Bob’s Red Mill)
1 Tbsp pumpkin pie spice (Frontier)
1 tsp salt
1 pre-made graham cracker pie crust (Arrowhead mills) 

(For Gluten free use Wholly Wholesome Gluten Free Pie Crust)

Optional: Maple Syrup to serve

Directions

1. Soak cashews in water for 3 hours.  Drain and place into high speed blender or food processor; add pumpkin puree through salt.  Blend until desired consistency is reached.

2. Spoon into pie crust; let set in refrigerator for 1 hour to firm. Top with some additional coconut for garnish and pour a bit of maple syrup over top, if desired.

Nutrition Facts
10 Servings
Amount Per Serving 

Calories 455.8
Total Fat 24.5 g
Saturated Fat 5.8 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 4.0 g
Cholesterol 0.0 mg
Sodium 623.8 mg
Potassium 106.5 mg
Total Carbohydrate 48.9 g
Dietary Fiber 7.8 g
Sugars 26.1 g
Protein 14.0 g

Vitamin A 243.5 %
Vitamin B-12 0.1 %
Vitamin B-6 2.1 %
Vitamin C 2.0 %
Vitamin D 0.0 %
Vitamin E 7.5 %
Calcium 4.2 %
Copper 3.5 %
Folate 2.6 %
Iron 8.7 %
Magnesium 4.6 %
Manganese 17.0 %
Niacin 6.6 %
Pantothenic Acid 1.0 %
Phosphorus 4.2 %
Riboflavin 2.7 %
Selenium 3.0 %
Thiamin 1.9 %
Zinc 2.1 % 

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Oct 102012
 

Easy Vegan Sloppy Joes

What is so sneaky about a Sloppy Joe?  If you’re trying to get your kids to eat more fiber and veggies then this is the perfect way to sneak them into a dish.  I used red kidney beans and red cabbage that is full of fiber and antioxidants.  Cabbage has wonderful anti-inflammatory benefits and aids in cancer prevention, digestive and cardiovascular health.

But how does it taste?  If you ask my 4 year old – delicious!  She ate her entire serving and asked for the left-overs in a quesadilla with a bit of Daiya cheese the next day.

This hearty meal is low in fat and calories, has ZERO cholesterol, is high in vitamins and minerals and is perfect for the cool weather – PLUS with only six ingredients, it is super easy to whip up.

Tip: Use cooked rice if you already have some and skip the first step or cook the rice a day in advance and your meal will be ready in about 10 minutes.

Easy Vegan Sloppy Joes

Sneaky Open-Faced Sloppy Joes

Serves 4
Vegan
Printable Recipe
**Items on sale now at Native Sun Natural Food Markets

Ingredients

1 cup dry rice,  (Lundberg Farms)**
1/2 small red onion
1/4 small red cabbage
2 Tbsp Sloppy Joe mix, (Simply Organic)**
1/2 can (3oz) tomato paste
1 can red kidney beans, rinsed and drained, (Tree of Life)**

Optional 2 hamburger buns of choice, (Ezekiel)

Directions

1. Rinse and drain rice well.  Heat 2 cups water or broth in a medium bowl to a boil; add rice, reduce heat and cover, cook 45 minutes; remove from heat, let sit 10 minutes.

2. Preheat large skillet over medium high heat.  Chop onion and cabbage; spray skillet with cooking spray; add onion and cabbage, saute until softened, about 5 to 7 minutes.  Mix Sloppy Joe seasoning with 3/4 cup water; add tomato paste and mix well.  Stir seasoning mixture into onions and cabbage; cook about 1 minute.

3. Add beans and cook until heated through, about 3 minutes; stir in 1 cup cooked rice (set remainder aside for another use); mix well, taste and re-season if necessary. Split and toast burger buns if using; serve 1/4 Sloppy Joe mix over 1/2 burger bun.

*** For a gluten free option, forgo the burger buns and simply serve over additional rice.

 

Estimated Nutrition Facts Without Bun
4 Servings
Amount Per Serving

Calories 249.9
Total Fat 1.5 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 823.3 mg
Potassium 589.5 mg
Total Carbohydrate 49.9 g
Dietary Fiber 11.4 g
Sugars 9.0 g
Protein 11.4 g

Vitamin A 21.7 %
Vitamin B-12 0.0 %
Vitamin B-6 7.9 %
Vitamin C 41.0 %
Vitamin D 0.0 %
Vitamin E 9.3 %
Calcium 6.9 %
Copper 8.5 %
Folate 3.1 %
Iron 18.7 %
Magnesium 5.8 %
Manganese 10.3 %
Niacin 7.1 %
Pantothenic Acid 1.1 %
Phosphorus 4.8 %
Riboflavin 4.9 %
Selenium 3.6 %
Thiamin 3.1 %
Zinc 2.3 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.