Cheesy Vegan Tempeh Slow Cooker Chili – No Pre-Cooking, High Protein, NO Cholesterol and Low Fat.

Dairy Free, Egg Free, Gluten Free, High Protein, Kid Friendly, Main Meal, Native Sun Recipe, Vegan, Vegetarian 7 Responses »

Jan 022013

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

Hmmm…chili sounds REALLY good right now.

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

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.

Creamy Choco-Minty Oatmeal

Breakfast, Dairy Free, Egg Free, Gluten Free, Kid Friendly, Native Sun Recipe, Quick and Easy, Six Ingredients or Less, Soy Free, Vegan, Vegetarian 2 Responses »

Dec 242012

Mint and chocolate are one of my most favorite flavor combinations. I love that aromatic freshness with the rich chocolate. When I noticed that the chocolate mint coconut milk was on sale at Native Sun I just had to give it a try…..but what to do with it other than put it in coffee or drink it straight….somehow the oatmeal idea popped into my head and I thought that sounded like a fun option. If you like chocolate and mint I think you’ll like this too!

Creamy Choco-Minty Oatmeal

If you are looking to save calories you can simply make the oatmeal with water and then pour a bit of the chocolate mint milk on top – but if you can splurge on this creamy version it is well worth it.

This recipe is not overly sweet so feel free to add some additional agave or honey if desired and for Mila lovers – this is a perfect recipe to stir a Tbsp into.

I know what I’ll be making for breakfast on Christmas morning!

Creamy Choco-Minty Oatmeal

Creamy Choco-Minty Oatmeal

Serves 1
Vegan, Gluten Free
Printable Recipe
**Items on sale now at Native Sun Natural Food Market, Dec 7 through Jan 6 2013

Ingredients

1/2 cup rolled oats** (for gluten free diet be sure to use gluten free oats)
1/2 cup vanilla un-sweet non-dairy milk
1/2 cup chocolate mint coconut milk (plus extra for topping at finish)**
1/2 tbsp agave (or local honey for non-vegan)
Dash of coarse sea salt
Dash of cinnamon
5 vegan chocolate chips (or regular semi-sweet for non vegan**)

Directions

1. Mix oats through cinnamon in a small sauce pot. Bring to a boil over medium high heat – reduce heat and cook about 5 to 6 minutes or until desired thickness.

2. Spoon into a bowl and top with extra chocolate mint coconut milk and chocolate chips.

Nutrition Facts
1 Serving
Amount Per Serving

Calories 286.9
Total Fat 9.5 g
Saturated Fat 3.5 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.0 g
Cholesterol 0.0 mg
Sodium 328.0 mg
Potassium 100.5 mg
Total Carbohydrate 48.2 g
Dietary Fiber 6.0 g

Sugars 19.1 g
Protein 5.5 g
Vitamin D 12.5 %
Vitamin E 25.0 %
Calcium 15.1 %
Iron 12.3 %
Magnesium 2.1 %
Riboflavin 2.2 %
Thiamin 10.0 %

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

6 Satisfying Soups and a Recap of the 2012 “Know Your Vegetables” Workshop

Dairy Free, Egg Free, Farm Workshop, Favorites, Gluten Free, Kid Friendly, Lighter Fare, Low Cal, Main Meal, Snack, Vegan, Vegetarian No Responses »

Dec 202012

If the weather outside is frightful – hopefully these six satisfying soups will make your day delightful. Before I take a brief break from blogging until after Christmas, I leave you with some of my personal and fan favorite soups I have featured over the years.

Happy Holidays and Let it snow, Let it Snow, Let it Snow!

Florida Fall Harvest Soup

Best Eggplant & Leek Soup Ever

Rustic Roasted Tomato and Garlic Soup

Chinese Five Spice Miso Soup with Shitakes and Edamame

Calming Kale, Carrot, Sweet Potato and Bean Soup

Black Bean Soup with Forbidden Rice

______________________________________________________

KyV (Know Your Vegetables) Workshop Recap 12-15-2012

KyV Farm is a local, organic farm in the North Florida area that offers a farm share/CSA. This is when a farm offers a share of their crop for a fee up front. You then get vegetables every week or every other week through the growing season – sharing in both the bounty and the risk with the farmer. There are SO many benefits to a CSA, aside from the obvious of getting a variety of veggies into your diet; it is less expensive, it is a great way to get kids involved with real food, it supports the local economy and a local business, it builds a sense of community in that area and provides a connection with the earth….just to name a few. I am sort of their self-appointed volunteer coordinator and event planner. I write recipes and help plan events because they are so busy between working the field and running the business, that they just don’t have a lot of time to do this sort of thing.

The concept of the Know Your Vegetables workshop came about from the many questions about some of the unique and interesting veggies such as kohlrabi, various greens, bok choy and watermelon radish. We received so many, that we decided to create a workshop to share information on identifying the vegetables, how to clean, store, prep and cook them.

For those of you that would like the recipes for the dishes prepared during the workshop – please click this link: Know Your Veggies 2012 Booklet

Vivian reviewed the prep and storage for each of the vegetables currently being grown at the farm….

….and I made a few recipes – including a bok choy saute, watermelon and carrot top salad, massaged kale and kohlrabi salad, roasted root vegetables and organic veggie broth.

Judging by all the munching and the scarce leftovers at the end, I should say we had great success with these recipes!

Special thanks to everyone that participated,
Heather Swoap for helping chop veggies, set-up and take-down,
Melanie Harris for providing our venue,
and Jaclyn Schweitzer for helping collect the money and check people in.

Theresa’s No Bake Energy Bites and Inspirational Women Series Continues with Andrea Peltier!

Articles and Reading, Dessert, Egg Free, Favorites, Gluten Free, Kid Friendly, Snack, Vegetarian 3 Responses »

Dec 192012

Happy Holidays! Before I get to the last of my rolled cookie recipes…..(this one posted because of MANY requests)….

….I want to show some love to an amazing lady I met through my Lifemax business – Andrea Peltier. This is my second post in my “inspirational women” series and in this world of negativity and chaos it is so nice to share a little something positive and uplifting about someone. Is there anyone in your life you can do the same for today? Just wait and see how great it makes you feel! Besides – who doesn’t love a good story?

Andrea is the mother of three – in fact, we met up at a convention last October in Orlando and she brought her four week old baby while her husband is deployed overseas. He will not be back until April and will then get to meet his beautiful baby, I was so impressed with her fitting her children into her life and showing them the importance of being self-confident and self-sufficient – these kids will definitely be a step ahead in life.

Andrea is on the right from a recent party.

Here she is getting out and about at a toastmasters event – where she won the event!

I caught up with Andrea again recently at a recent Christmas party, during which we had a white elephant gift exchange and (though my donation was a chia pet) I ended up with the most amazing gift – two handmade ornaments that said “health” and “wealth” with a card that noted how many times the ornaments we choose have meaning to us and are symbols of what we love and desire. SO true. I fell in love with these ornaments and shared one with my dear friend Jodi for being an amazing business partner and friend. (I’ll have to order us another set so we can each have both Jodi!)

Andrea – thank you for inspiring me to take the initiative to get up and out and live life – no excuses!

If you would like to order handmade ornaments from Andrea please contact her at PAndreaE5@gmail.com.

__________________________________________

Now – for these COOKIES!

I know I have now posted several variations of these round cookies so this variation is the last.

This recipe, that originated with my friend Theresa, has been passed around so many times to various business partners because it is SO amazing. Peanut butter, chocolate and coconut make this cookie more like a decadent girl scout Samoa than a healthy energy bite! Everyone that eats these cookies asks where they can find the recipe so I made them for a recent KyV Farm workshop.

I love that I was able to start a business with so many inspirational women AND a food that has 3000mg of plant based Omega3′s and can be used as egg replacer in raw cookies. This is a GREAT way to get lots of Omega 3s into kids without having to get them to swallow a huge pill or eat fish, and I love that they can help with making these.

For those of you that haven’t heard of this amazing food, Mila, and want to know more – click here.

Theresa’s No Bake Energy Bites

Serves about 24
Vegetarian, Gluten Free
Printable Recipe

Ingredients

2 cups rolled oats
1 cup creamy peanut butter (or nut or seed butter of choice)
2/3 cup honey
2 cups shredded coconut
1/2 cup Mila
3/4 cups mini semi sweet chocolate chips
3 tsp vanilla
1/4 tsp salt

Directions

1. Mix all ingredients; refrigerate 30 minutes; roll into 24 1-inch balls and store in an air tight container.

Nutrition Facts
24 Servings
Amount Per Serving

Calories 217.1
Total Fat 12.2 g
Saturated Fat 2.7 g
Polyunsaturated Fat 2.1 g
Monounsaturated Fat 2.8 g
Cholesterol 0.0 mg
Sodium 53.1 mg
Potassium 91.8 mg
Total Carbohydrate 24.9 g
Dietary Fiber 3.3 g
Sugars 15.3 g
Protein 4.7 g

Vitamin B-6 2.6 %
Vitamin E 5.3 %
Calcium 1.8 %
Folate 2.0 %
Iron 4.0 %
Magnesium 4.3 %
Manganese 4.6 %
Niacin 7.2 %
Phosphorus 5.8 %
Riboflavin 1.2 %
Selenium 1.2 %
Thiamin 2.3 %
Zinc 2.2 %

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

Savory Broccoli Hash Brown Casserole

Breakfast, Dairy Free, Egg Free, Gluten Free, Kid Friendly, Main Meal, Native Sun Recipe, Quick and Easy, Vegan, Vegetarian No Responses »

Dec 182012

If you are looking for an easy, light and super flavorful casserole you have found your recipe.
This unexpected, savory sauce can be made the night before, and the casserole then thrown together in about five minutes if you are tight on time.
Garlic, tamari, agave and tahini are what make this casserole interesting and unique – an aromatic, salty and sweet medley. Who would expect some Asian flair in a dish like this?

I love this rustic fork for my Savory Broccoli Hash

Because this is not an overly saucy casserole, this works GREAT for breakfast with some fresh, organic tomatoes and if you eat eggs, it would be the perfect accompaniment to a scramble. What a perfect way to get veggies into your diet!

My 4 year old daughter LOVED this recipe. She ate every bite and said her favorite part was the hash brown potatoes. Score!

Savory Broccoli Hash

Savory Broccoli Hash Brown Casserole

Serves 4-6 (How hungry are you?)
Vegan, Gluten Free
Printable Recipe
**Ingredients on sale now at Native Sun Natural Food Stores

Ingredients

Sauce
2 Tbsp organic extra virgin olive oil
2 cloves garlic, minced
¼ tsp each garlic, onion powder, dried ground mustard
1 Tbsp tahini (sesame paste or any nut butter will do)
1 tsp organic apple cider vinegar
1 Tbsp raw agave (or local honey for non-vegan)
1 Tbsp organic tamari (wheat free)
¼ tsp salt

Casserole
1 head broccoli, chopped**
1 pkg Cascadian farms frozen hash browns**
1/2 block organic tofu, pressed and cubed (or any cooked protein of choice)
Organic cooking spray

Directions

1. Preheat oven to 400F. Mix the sauce ingredients in a medium bowl. Stir in chopped broccoli and tofu. Spray a 8×8 baking dish with cooking spray. Spoon broccoli/tofu mixture into baking dish; top with hash browns. Sprinkle with additional salt and garlic powder if desired; spray with cooking spray and cover with foil.

2. Place in oven for 30 minutes; remove cover and set broiler to high; broil about 5 minutes or until the top is brown and crispy.

Nutrition Facts
6 Servings
Amount Per Serving

Calories 161.3
Total Fat 8.6 g
Saturated Fat 1.2 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 4.4 g
Cholesterol 0.0 mg
Sodium 301.7 mg
Potassium 619.2 mg
Total Carbohydrate 15.7 g
Dietary Fiber 4.3 g
Sugars 1.7 g
Protein 8.7 g

Vitamin A 31.4 %
Vitamin B-12 0.0 %
Vitamin B-6 14.2 %
Vitamin C 173.8 %
Vitamin D 0.0 %
Vitamin E 11.5 %
Calcium 10.7 %
Copper 11.3 %
Folate 23.5 %
Iron 12.4 %
Magnesium 16.8 %
Manganese 36.5 %
Niacin 7.9 %
Pantothenic Acid 7.3 %
Phosphorus 18.2 %
Riboflavin 9.9 %
Selenium 11.1 %
Thiamin 10.5 %
Zinc 7.6 %

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

Chocolate Peppermint Mila Popcorn and Dawn’s Top Ten Reasons to Give Mila as a Holiday Gift!

Dessert, Egg Free, Kid Friendly, Quick and Easy, Six Ingredients or Less, Snack, Tips, Vegetarian 7 Responses »

Nov 212012

Here for the popcorn? Scroll down!

Here are my top 10 reasons why Mila is the best gift for the people on your list.

____________________________________

1. YOU DON’T HAVE TO LEAVE THE HOUSE to shop.

2. Fiber aids in WEIGHT LOSS and BALANCES BLOOD SUGAR: How many people are struggling with weight loss and never feel full? Mila absorbs ten times its weight in liquids so it expands in your stomach. Many times I will drink Mila with juice before eating a meal and it will cause me to eat less without even trying.

Need a weight loss program? Try the Aztec diet.

See the snapshot below of 1 serving of Mila, then 1 serving of Mila mixed with 1 cup water.

3. Can heal CONSTIPATION ISSUES: Soluble fiber ensures hydration and insoluble fiber gently moves through the system, cleansing and carrying food along.

4. Omega 3′s can help DEPRESSION: Google Omega 3 and medical studies and you will see many studies on how Omega 3s can help. Here is just one example from the University of Maryland. The best thing about Mila is there is 3000 mg of plant based Omega 3s – so we don’t have to worry about mercury contamination like we do in fish. This is a FOOD. Our bodies will naturally recognize it faster than a supplement.

5. Omega 3s and HEARTH HEALTH go hand in hand: High blood pressure, high cholesterol and heart disease are all covered in this same University of Maryland medical study on Omega 3s.

6. NUTRITION AND ENERGY: Vitamins and Nutrients can give us Energy. The Standard American Diet (or SAD diet) is severely lacking in nutrient content. We try to counteract that by taking vitamin and mineral supplements. But think about it, our bodies recognize food faster than a supplement. It will recognize the vitamin C in an orange faster and more efficiently than a pill form of vitamin C. And our bodies simply need the nutrition. We can’t produce Omega 3s so we must obtain it from food sources.

7. Fights JOINT PAIN and INFLAMATION.

8. Great BRAIN FOOD FOR KIDS- Check out this pediatric study.

9. Is there a pet lover on your list? Mila is PERFECT FOR PETS.

10. FUELS WORKOUTS and keeps us hydrated! See how it absorbs all the liquids in the photo above? That is what keeps us hydrated longer. Loose the GU!

____________________________________

WHY is Mila different from organic or regular bulk bin chia? See this study from the North Carolina Research Campus.

Hear you can eat chia whole? Watch this study done on the absorption and bio-availability difference of milled chia.

____________________________________

Share the love and get yours now while the gettin’s good!

The gift that keeps on giving – give your loved one a subscription!

____________________________________

Try the recipe below and these other delicious Mila recipes.

Chocolate Peppermint Mila Popcorn

Chocolate and Peppermint Mila Popcorn

Party Size
Vegetarian
Printable Recipe

Ingredients

1 bag natural popcorn, such as Newman’s Own
1 cup chocolate of choice – I used the Bakers Dipping chocolate
1 scoop Mila
Coarse sea salt, to taste
1 candy cane, crushed

Directions

1. Cook popcorn to package directions and remove any un-popped kernels; sprinkle Mila over warm popcorn.

2. Heat chocolate to package directions; pour evenly over popcorn; sprinkle sea salt and candy cane over heated chocolate.

3. Place in refrigerator to cool; break into pieces and place in a bowl or in decorative canisters for gifts.

Newly vegan and don’t know what to make this Thanksgiving? Try my Vegan Thanksgiving Bean Burger

Dairy Free, Egg Free, Gluten Free, High Protein, Kid Friendly, Low Cal, Native Sun Recipe, Quick and Easy, Six Ingredients or Less, Soy Free, Vegan, Vegetarian 9 Responses »

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.

Vegan Cheesy Broccoli & Rice Dip for a Clean Eating Cocktail Party

Appetizer, Dairy Free, Egg Free, Favorites, Gluten Free, Kid Friendly, Quick and Easy, Side Dish, Six Ingredients or Less, Snack, Soy Free, Vegan, Vegetarian 2 Responses »

Nov 152012

It’s a Clean Eating Cocktail Party at Cara’s Cravings!

Recently my dear friend Cara invited me to join a cocktail party over at her place, www.carascravings.com. Of course I said, absolutely!

She got a bunch of us health food bloggers together and asked us to share a recipe we would serve at a cocktail party where the ingredients are as natural as possible. I wanted to keep with my theme of simple, delicious, gluten free and vegan so I created this a Vegan Cheesy Broccoli Rice Dip that is sure to be a new go-to for parties or pot lucks. It is light yet filling and the flavors shine through with minimal seasoning.

Vegan Cheesy Broccoli & Rice Dip

To see my recipe at the Clean Eating Cocktail Party please visit Caras Cravings!

2012-2013 KYV CSA Season Kickoff Potluck….Let the Fun Begin!

Events, Farming and Food Sustainability, Kid Friendly No Responses »

Oct 292012

Yesterday kicked off the first event of the new CSA farm season at KYV Farm. It was a crisp, clear and PERFECT day for a potluck, hayrides and bean picking. We even got to pull a few sweet potatoes!

I’ll let the photos speak for themselves.

Join a CSA! www.kyvfarm.com

(p.s. If anyone there would like copies of the photos – please contact me at chefdawn(at)hotmail(dot)com. I could not get all the photos uploaded to if I took one of you and it is not on here, shoot me a request!)

Upside Down Lentil Pot Pie

Dairy Free, Egg Free, Favorites, Kid Friendly, Lighter Fare, Main Meal, Native Sun Recipe, Quick and Easy, Six Ingredients or Less, Soy Free, Vegan 4 Responses »

Oct 222012

Upside Down Lentil Pot Pie

So last Wednesday night I picked my daughter up, got home and had to make dinner. My hubby was still at work and I did not feel like cooking. I walked to my pantry. Nothing. Walked to my fridge. Nothing. Opened the freezer. Pie crusts! Ok so what could I make with pie crust that involved zero pre-cooking.

Ha! Soup of course! And what better soup to use than Amy’s Kitchen Lentil Soup? I didn’t even get a bowl out; I mixed the three ingredients right in the pie crust – no seasoning necessary. The soup added plenty of flavor.

I remember the days when I would use a can of Cream of Mushroom soup to make different dishes ….until I read the ingredients. What do you want to bet that most of this soup has genetically modified ingredients?

WATER, MUSHROOMS, MODIFIED FOOD STARCH, WHEAT FLOUR, VEGETABLE OIL (CORN, COTTONSEED, CANOLA AND/OR SOYBEAN), SUGAR, SOY PROTEIN CONCENTRATE, CREAM (MILK), CONTAINS LESS THAN 1 % OF: LOWER SODIUM NATURAL SEA SALT, POTASSIUM CHLORIDE, SALT, CALCIUM CARBONATE, DEXTROSE, DISODIUM INOSINATE, DISODIUM GUANYLATE, SPICE EXTRACT, MALTODEXTRIN, FLAVORING, DEHYDRATED GARLIC, MUSHROOM POWDER.

Here is what is in the Amy’s Kitchen:

Ingredients : No Trans Fat/No Added MSG/No Preservatives (Vegan) Filtered water, organic lentils, organic celery, organic carrots, organic onions, organic potatoes, organic extra virgin olive oil, sea salt, spices*.*100% pure herbs & spices (no hidden ingredients)

We can actually read the ingredients – Lentils. Celery. Carrots…..
None of us are going to go to their pantry and grab some modified food starch, maltodextrin or disodium inosinate.

Remember that if you aren’t using fresh in a recipe – be sure to read the ingredients.

Upside Down Lentil Pot Pie

I will admit that did not have high hopes for this recipe and was not even going to record it – but when it come out of the oven, with the seasoned lentils in a flavorful pie crust my little ugly duckling became a swan. I had to take a few photos to save this one for later, and in fact, I’m marking this one as a “favorite”.

Bookmark this recipe for the next time someone tells you it is too difficult to eat vegetarian or vegan and it is too much work to prepare dinner so they just went to the drive through.

Upside Down Lentil Pot Pie

Serves 6
Vegan
Printable Recipe
**Items on sale now at Native Sun Natural Foods Market Oct 7 to Nov 6, 2012

Ingredients

1 frozen whole wheat pie crust Wholly Wholesome)
1 can fire roasted diced tomatoes, drained (Muir Glen)**
1 cup cooked black beans, rinsed and drained (Tree of Life)**
1 can Amy’s Kitchen Lentil Soup

Directions

1. Preheat oven to 375F. Pour tomatoes, beans and lentil soup into frozen pie crust; stir and bake 25 to 30 minutes or until heated through.

Nutrition Facts
6 Servings
Amount Per Serving

Calories 228.7
Total Fat 9.8 g
Saturated Fat 4.2 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 480.3 mg
Potassium 276.8 mg
Total Carbohydrate 27.5 g
Dietary Fiber 7.3 g
Sugars 4.5 g
Protein 8.0 g

Vitamin A 18.4 %
Vitamin B-6 1.0 %
Vitamin C 20.0 %
Calcium 3.1 %
Copper 6.3 %
Folate 10.7 %
Iron 10.3 %
Magnesium 5.0 %
Manganese 6.4 %
Niacin 0.7 %
Pantothenic Acid 0.7 %
Phosphorus 4.0 %
Riboflavin 1.0 %
Selenium 0.5 %
Thiamin 4.7 %
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.

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