Vegan Curry Tofu with vegetables

Ingredients

1 15oz. package extra firm tofu.
1/2 Vidalia onion.
2 handful baby spinach.
1 teaspoon tumeric.
1 teaspoon coriander.
1 teaspoon cumin.
3 tablespoons olive oil.
1/8 cup of water or as much as needed.
dash of garlic powder.
salt and pepper to taste.


Salad Ingredients

2 cups green beans.
1 large tomato.
1 ripe avocado.


Salad Instructions

1. steam green beans in steamer or place in boiling water for 4 minutes, covered.
2. slice tomato into discs.
3. peel and slice avocado.


Instructions

1. Dice onions.
2. Cut tofu in cubes or as desired.
3. Heat olive oil in skillet over medium heat.
4. Add onions to skillet.
5. When onions are tender, add tofu.
6. Add spinach and cook until tender.
7. Add water, salt, pepper and other seasonings.
8. Reduce heat and allow to simmer until cooked thoroughly.
9. Let it cool for 5 minutes before serving steamed vegetables, tomato and avocado.

African Peanut Soup

1 T. vegetable oil
1 garlic clove, chopped
1/3 cup tomato paste
2/3 cup creamy peanut butter
1/8 tsp. cayenne
4 cups vegetable broth

In a saucepan heat oil over moderate heat until hot but not smoking and cook garlic, stirring, until golden, about 1 minute. Add tomato paste, peanut butter, cayenne, and 1/4
cup broth and stir until smooth. Stir in remaining 3 3/4 cups broth and simmer, covered, stirring occasionally, 10 minutes. Simmer soup, uncovered, 10 minutes, or until oil
floats to the surface, and skim oil.

Total carbs: 57 g

Squash Casserole

3 fairly good size crookneck squash
3 T. nayonnaise (vegan mayonnaise)
1/2 cup grated vegan cheese
1 tsp each green pepper and onion, minced
salt and pepper to taste

Directions:

Slice squash into 1/2 inch slices, and cook till tender. Drain cooking liquid off and press squash to remove more water. Mix in the remaining ingredients and bake till bubbly in a 325° oven.

6 g of carbs per 1/2 cup serving.

Mediterranean Cauliflower Salad

1 head cauliflower, cut into florets
1/4 cup red pepper, chopped
2 T. fresh parsley, chopped
1/4 cup Greek olives
1 T. capers
1 T. wine vinegar (or you can substitute lemon juice)
3 T. olive oil
1/2 tsp. dried oregano

Directions:

1. Steam cauliflower florets until just tender. Refresh under cold
water to stop the cooking process.

2. In a bowl, combine cauliflower, pepper, parsley, olives and capers.
Toss lightly.

3. Whisk together vinegar, oil and oregano. Pour over vegetables.

4. Marinate in the fridge for two hours or over night. Serve cold.

NO OIL-NO SALT-ADDED MARINARA SAUCE

2 1/4 c. dry white wine
1 tsp. dried basil
1 tsp. oregano
1/4 tsp. dried red pepper flakes
5 cloves garlic, peeled & put through a press
1 can (28 oz.) tomatoes

Place the wine, basil, oregano, pepper flakes, and garlic in a heavy 2-quart sauce pan. Simmer for 10 to 12 minutes, or until all the alcohol from the wine has evaporated. Add tomatoes. Simmer, partially covered, over low heat for about 20 minutes, stirring occasionally.

Makes 3 1/2 cups (enough for 1 1/2 pounds fresh pasta or 1 pound dried pasta. 6 average main course servings). Freezes well.

Vegan Shepherd's Pie

Filling:
1 small or medium onion, chopped
3 small carrots, chopped
1/2 cup spinach, chopped
1 stalk celery, chopped
1 large tomato, chopped
2 tbsp olive oil
1/2 cup cooked or canned green lentils, mashed
1/2 tsp dried basil
1/2 tsp salt

Topping:
3 medium potatoes, roughly chopped
1/4 cup soy milk
1 tbsp margarine or olive oil
salt and pepper to taste


Preheat oven to 350 degrees. In a medium pot of water, boil the chopped potatoes until they can be pierced easily with a fork. In a medium saucepan, saute the onions, carrots, spinach, celery, and tomatoes in the oil. Once carrots are tender, add the mashed lentils, basil, salt, and pepper. Stir and simmer without a lid until the liquid cooks off.

Meanwhile, in a food processor or a medium bowl, mash the potatoes, milk, margarine, and salt with a potato masher or fork. Set aside. Pour the vegetable mixture into a lightly oiled pie plate and then layer the mashed potatoes over top. Bake for 15-20 minutes. Makes 4-6 servings.

This dish tastes best topped with miso gravy.

Recipe from "How It All Vegan" by Tanya Barnard and Sarah Kramer

GF, Sugar-Free, No-Oil Banana Bread

1/4 c apple sauce
4 medium very ripe bananas
2/3 c rice or soy milk
1/2 t vanilla extract
2 c brown rice flour
1 T baking powder
1/4 t salt
1/2 c each raisins and chopped walnuts

Place apple sauce and bananas in a medium-sized mixing bowl. Mash bananas with a potato masher or fork until just slightly lumpy. Add milk and vanilla extract and stir until well-mixed. Set aside.

In a separate bowl, place brown rice flour, baking powder, and salt. Whisk until well-mixed. Pour the wet ingredients into the dry ingredients, mixing thoroughly with a spoon. Stir in raisins and chopped walnuts until evenly dispersed.

Pour batter into three oiled 4 1/2" x 3" loaf pans. Bake at 350 degrees F for 60 minutes.

I'm pretty sure this would work well as muffins too. That's how I'll make it the next time. For people who don't like things overly sweet, you'll love these. If you're not sure whether you'll like the banana bread without added sweetener, plan to eat it with jam smeared on top--yumm! You can't go wrong! ;)

Berry Jam Muffins

1 cup brown rice flour
1/2 cup potato starch
1 tablespoon gluten-free baking powder*
1/2 cup sucanat
1 tablespoon ground flax seeds
1/4 cup water
1/2 cup apple sauce
1/2 cup rice milk
1 teaspoon gluten-free vanilla extract
1/4 cup berry jam

Whisk together in a bowl the brown rice flour, potato starch, baking powder, and sucanat. Set aside. In a separate bowl, whisk together the ground flax seed and water. To this bowl, add the apple sauce, rice milk, and vanilla extract. Beat until well combined. Add to the dry ingredients, and mix until combined. Spoon into paper-pan lined muffin pans. Using a spoon, make a small dent in the top of each muffin, and fill the hole with 1 teaspoon of berry jam. Bake at 350 degrees F for approximately 35 minutes. Makes 10 muffins.

*You can make your own gluten-free, corn-free baking powder from 1 cup arrowroot powder, 2/3 cup cream of tartar, 1/3 cup baking soda.

Rice casserole

Rice casserole

1 C uncooked white rice
2 C plain nondairy milk
1/2 C nutritional yeast flakes
2-4 Tbs ume plum vinegar
1 tsp crushed garlic
2 C bite size broccoli pieces

Preheat oven to 375. Mix all ingredients in a 4-quart casserole dish. Cover and bake 50-60 minutes.

This always comes out too dry for me so I add up to 1 cup of water after removing it from the oven to make it the way I like it.

Creamy Curried Veggies

This recipe is from "How It All Vegan," an amazing vegan cookbook by Tanya Barnard + Sarah Kramer. It's the best curry I have ever had. It's very flavorful and extremely creamy. It's usually served over brown/white rice, but I like to eat it plain!

1 large onion, sliced
2-6 cloves of garlic, minced
1-3 large carrots, diced
2 tbsp olive oil
1 medium potato, diced
6-8 mushrooms, sliced
1 tbsp curry powder
1/2 tsp cumin
1/2 tsp turmeric
pinch of cayenne pepper (You can adjust how much of this ingredient you put into your dish depending on how spicy you like your curry)
1 cup coconut milk OR soy milk
1 cup peas
3 tbsp gluten free soy sauce

In a large saucepan, saute the onions, garlic, and carrots in oil on medium-high until the onions become translucent. Add the veggies and spices, then add the coconut milk or soy milk. Simmer for 10-20 minutes, stirring occasionally, until the potatoes can be pierced easily with a fork. Stir in the peas and the soy sauce stirring constantly so the liquid thickens.
Makes 2-4 servings.

Potato Burrito

INGREDIENTS:
16 oz. pkg. frozen hash brown potatoes (with no oil)
1 cup chunky salsa
1/4 cup chopped green onions
6 corn tortillas

PREPARATION:
Cook hash brown potatoes as directed on package. Add salsa and green onion and saute for 3-4 minutes until hot. Fold mixture into warmed corn tortillas and serve. 6 servings

EASY TACO CASSEROLE

1 onion, chopped
1 bell pepper, chopped
1 15 ounce can black beans, drained and rinsed
1 15 ounce can pinto beans, drained and rinsed
2 cups frozen corn kernels
1 ½ cups salsa, mild
mexican seasoning mix

Preheat oven to 350 degrees.

Combine all ingredients in a casserole dish. Cover and bake for 30 minutes, uncover and bake for an additional 15 minutes.

Drunken Bean Soup

Two 15-oz. cans pinto beans, drained and rinsed.
1/2 cup water or beer
1/2 medium onion, sliced
2 to 3 cloves garlic, minced
1/2 cup fresh cilantro leaves
1 fresh jalapeno pepper, thinly sliced

Combine all ingredients in a saucepan. Simmer over low heat for 30 minutes.

Baked Apple Dessert

2 medium yams
1 large baking-type apple
¼ cup unsweetened applesauce
½ cup water
½ teaspoon cinnamon

Preheat oven to 400 degrees.

Peel the yams and slice thinly. Peel and core the apple and cut into thin wedges.

Layer the yams and apples into a square non-stick baking dish. Combine the applesauce and water and pour over the layered ingredients. Sprinkle with cinnamon. Cover and bake for 50 minutes. Serve warm.

Mexican Pizza

1 teaspoon olive oil

1 onion, chopped

1 (15 ounce) can fat free (or reduced fat) refried beans

10 (6 inch) corn tortillas

1 tablespoon taco seasoning

1 cup enchilada sauce

1 roma tomato, chopped

1 cup vegan cheese, shredded

1 (2 1/4 ounce) can black olives, sliced

2 green onions, sliced

Saute onion in oil (you can use a little veggie broth). Add beans and taco seasoning. Heat through.

Spread mixture evenly on 5 tortillas. Top with other 5 tortillas.

Spread with enchilada sauce. Sprinkle tomatoes, then cheese, then olives, then green onions on top, dividing evenly between all five "pizzas.".

Broil in oven for 1-2 minutes or until "cheese" is melted.

Cut each "pizza" into four sections with pizza cutter.

Backyard Bean Burgers

2 cans (15 ounces each) Black Beans, rinsed and drained
½ cup flour
¼ cup yellow cornmeal
½ cup chunky salsa
2 teaspoons ground cumin
1 teaspoon garlic salt
Hamburger buns

Place beans in food processor; process until fairly smooth. Add flour, cornmeal, salsa, cumin and garlic salt. Spoon mixture into 6 balls on a large plate and refrigerate at least 1 hour or up to 4 hours before cooking.

Heat barbecue grill or ridged grill pan over medium heat. Coat grill or pan lightly with oil. Form each ball into a 4-inch patty about ½-inch thick. Place the patties on the grill or in pan and cook until browned and heated through, 4 to 5 minutes per side.

Crock Pot Refried Beans

Ingredients:

* 3 cups dry pinto beans
* 8 1/2 cups water
* 1 onion, diced
* 1/2 jalapeno pepper, de-seeded and minced
* 3 cloves garlic, minced
* 1/2 tsp cumin
* 2 tsp salt
* 1/2 tsp black pepper

Preparation:
Combine all ingredients in a crock pot or slow cooker. Cover and cook on medium-high for 8 hours.

Drain out most of the water. Mash the beans with a potato masher, adding back in some of the liquid if needed.

Creamy Tomato Tortilla Soup

* 1 15oz can diced tomatoes with green chiles (do not drain)
* 1 15oz can navy beans (do not drain)
* 1/2 C plain soymilk
* 2 T fresh parsley or cilantro, minced
* 2 C tortilla strips or mini tortilla chips
* salt & pepper to taste

Blend tomatoes and navy beans in blender until pureed. Pour into medium saucepan. Add soymilk and salt & pepper. Heat until almost at a boil, stirring frequently. Reduce the heat and simmer for 5 minutes. Serve with parsley or cilantro and tortilla strips to garnish.

Servings: 5-6

weekly weigh-in

I know this hasn't actually been weekly lately. With the move and all the junk food I have been eating, I admit I was hiding from the scales. Last week I did weigh in and in the seven weeks I hadn't weighed, I gained 8.8 lbs. Not good, but actually less than I had expected all things considered. But this week, I lost 2.4 lbs of it. I am very proud of that. I am back on track and doing the best I can. It can only get easier as Prince Charming starts his new job and our finances get better. It is hard cooking two meals a day, but I have decided I am worth it. My health is worth it. I take care of my family and I need to take care of me to do it.

Caribbean Black Beans and Rice

Ingredients:

* 1 large onion, chopped
* 3 cloves garlic, minced
* 1- 2 tbsp grated or minced fresh ginger
* 1 tsp chopped fresh thyme, or 1/2 tsp dried
* 1/2 tsp ground allspice
* 3 15 ounce cans black beans, drained and rinsed
* 1 cup orange juice
* pepper to taste
* mango salsa
* brown rice, pre-cooked

Preparation:
In a nonstick saucepan, stir-fry onions and garlic in a small amount of broth, water, wine, or other liquid for 5 minutes, until onions begin to soften.

Add ginger, thyme, and allspice and stir-fry 5 minutes more, until onions are very soft.

Stir in beans and orange juice and cook over low heat for about 15 minutes, stirring occasionally, until mixture thickens slightly Mash a few beans with back of spoon for thicker consistency.

Add pepper and serve over brown rice topped with mango salsa and crisped corn tortillas.

Scroll down for more black beans and rice recipes to try and more Caribbean recipes to try.

Brown Rice with Tofu, Broccoli, and Water Chestnuts

3 tablespoons gluten free soy sauce
1 tablespoon rice vinegar
1 teaspoon sugar
1 (14-ounce) package water-packed extra-firm tofu, drained and cut into 1-inch cubes
5 cups small broccoli florets
1 1/2 cups (1/4-inch) diagonally sliced carrot
1/2 cup peeled, chopped broccoli stems
1 1/2 cups sliced green onions
1 tablespoon grated peeled fresh ginger
2 garlic cloves, minced
1 cup snow peas, trimmed
1 (14-ounce) can whole baby corn, drained
1 (8-ounce) can sliced water chestnuts, drained
1/2 cup vegetable broth
1 tablespoon cornstarch
1/2 teaspoon salt (optional)
4 cups hot cooked brown rice

Combine first 4 ingredients, tossing to coat; cover and marinate in refrigerator 1 hour. Drain in a colander over a bowl, reserving marinade. Cook broccoli florets, carrot, and broccoli stems in boiling water 1 1/2 minutes; drain. Plunge into ice water. Drain.

Heat a wok or large nonstick skillet over medium-high heat, and spray with cooking spray. Add tofu; stir-fry 5 minutes or until lightly browned on all sides. Stir in onions, ginger, and garlic; stir-fry 30 seconds. Stir in broccoli mixture, snow peas, corn, and water chestnuts; stir-fry 1 minute. Combine broth and cornstarch, stirring with a whisk. Add cornstarch mixture, reserved marinade, and salt to pan; bring to a boil. Cook 2 1/2 minutes or until slightly thick, stirring constantly. Serve over rice.

Breakfast Rice

Serving Size : 6

1 cup long-grain brown rice
1 cup unsweetened apple juice
1 cup water
1/2 cup raisins
1/2 teaspoon ground cinnamon

Combine all of the ingredients in a saucepan. Bring to a boil, cover, reduce the heat, and cook for 40 minutes. Let rest for 10 minutes before serving.

This may also be made in a slow cooker overnight. Combine all of the ingredients and cook on low for 8 to 10 hours.

Breakfast Polenta

2 C soy or rice milk
2 C water
1 C yellow cornmeal
2 T maple syrup
soymilk
Fresh Fruit

In a 2-quart casserole, combine the 2 cups soymilk, water, and cornmeal. Cover with a lid. Microwave on high 4 minutes. Whisk and microwave on high, covered, for 4-5 minutes, or until the cornmeal is cooked. Whisk in the maple syrup. Serve with the soymilk and fruit.

Serves 4

Black bean vegetarian chili

Ingredients:

* 2 cloves garlic, minced
* 1 small onion, diced
* 2 small sweet potatoes, peeled and chopped
* 2 medium carrots, sliced
* 1/2 red bell pepper, chopped (optional)
* 1 15 ounce can black beans
* 1 15 ounce can diced tomatoes or tomato sauce
* 1/2 cup vegetable broth
* 1 tbsp chili powder
* 1 tsp cumin
* 1/2 tsp cayenne (or to taste)
* 1/2 tsp garlic powder
* 1/2 tsp salt
* 1/4 tsp black pepper

Preparation:
Sautee onions and garlic in a little veggie broth for a minute or two, then add sweet potatoes, carrots and bell pepper until onions are soft, about 5-6 minutes.

Reduce heat to medium low, and add remaining ingredients, stirring to combine well.

Simmer, partially covered and stirring occasionally, for 20-25 minutes, until flavors have mingled and vegetables are cooked.

Makes 5 servings of homemade black bean chili.

Nutritional information (per serving if using 2 tbsp of oil instead of veggie broth):
Calories: 427, Calories from Fat: 67
% Daily Value:
Total Fat: 7.5g, 12% / Saturated Fat: 1.2g, 6% Trans Fat: 0g
Cholesterol: 0mg
Sodium: 368mg, 15%
Total Carbohydrates: 72.0g, 24%
Dietary Fiber: 17.3g, 69%
Protein: 21.4g
Vitamin A 289%, Vitamin C 65%, Calcium 15%, Iron 31%

Baked Rice Pudding

Servings: 4-6

3 cups cooked brown rice
1 ½ cups soy or rice milk
1 cup dried fruit
3 teaspoons brown sugar
1 ½ teaspoons vanilla
dash cinnamon

Preheat oven to 325 degrees.

Combine all ingredients in an oven-proof pot. Heat to just boiling. Remove from heat, stir and place uncovered in the oven. Bake for 30 minutes. Remove from oven and let rest for 5-10 minutes before serving.

Hints: Serve in individual bowls with extra soy or rice milk to pour over the pudding and/or brown sugar to sprinkle on top. This may also be baked in individual bowls. Baking time will be reduced by about half. Different kinds of fruit may be used such as raisins, currents, dried cranberries, or chopped apricots or dates. This may also be served cold or at room temperature.

Bean-Stuffed Cabbage Rolls

1 head cabbage
--SAUCE--
12 ounces tomato sauce
6 ounces tomato paste
1 cup onion -- finely chopped
2 cloves garlic -- crushed
2 teaspoons sugar
1 teaspoon oregano
1/2 teaspoon basil
1/4 teaspoon pepper
--FILLING--
1 pound white beans, canned
1 cup onion -- finely chopped
1 cup brown rice, cooked
1 teaspoon oregano
1/2 teaspoon dried basil
1/4 teaspoon salt
1/4 teaspoon pepper

Carefully remove 12 large outside leaves from the cabbage. Place leaves in a large pot of boiling water and boil 5 minutes. Remove leaves from water, place in a colander, and run under cold water for a few minutes. Drain.

To prepare sauce: combine all sauces ingredients in a small saucepan. Bring to a boil over medium heat. Reduce heat to medium-low, cover, and simmer 15 minutes.

To prepare filling: place beans in a large bowl. Mash slightly with a fork or potato masher. Add remaining filling ingredients and mix well.

To assemble: preheat oven to 350 degrees F. Lightly oil a 9 x 13-inch baking pan or spray with nonstick cooking spray. Divide filling evenly and place each portion near the base of a cabbage leaf. Roll leaves up tightly, folding in the sides as you roll. Place rolls stem side down in prepared pan. Spoon sauce evenly over rolls. Cover Tightly and bake 1 hour.

Here's doing this right!

I am back and back on the bandwagon. It will be as best I can for a while, but I need to get back to being healthy again. I have been sick for weeks and weeks. My stomach is acting up and I have been gaining weight like crazy. I have been in a downward spiral and I need to get myself back on track. So, even though we are not back on budget yet, I went out and bought just a couple of things for me. I am back to low fat, healthy, whole grain (and of course vegan) foods. I need this. I am up 7.6 lbs and I feel icky. I don't think it is a coincidence that I have been eating poorly for about the same amount of time I have been sick.

On a sidenote, I am so happy to be vegan here! There are so many wonderful, yummy vegan foods here. Soy Creamer for my coffee, Vegan Nacho cheeses, and all sorts of other wonderful things.

Asian Broccoli Stir Fry

Ingredients:

* 1 bunch broccoli - cut into florets, stem peeled and chopped
* 1 T oil (Tip, I use a little water, or veggie broth)
* 2 cloves garlic, minced, grated, or pressed
* 2 teaspoons grated fresh ginger
* 2 Tablespoons soy sauce
* 1 Tablespoon dry sherry
* 1 teaspoon equivalent artificial sweetener
* 3 Tablespoons toasted slivered almonds

Preparation:
1) Lightly steam broccoli, or microwave in a covered container in small amount of water for 3 minutes.

2) While that is happening, if the almonds aren't toasted, you can do that in the skillet you're going to use for the broccoli - either in a dry pan or a small amount of oil.

3) Combine soy sauce, sesame oil, sherry, and sweetener.

4) Heat the oil in a wok or large skillet.

5) Stir-fry the broccoli in hot oil for 1-2 minutes, until almost tender. Push to the edges of the pan.

6) Put ginger and garlic in the center of the pan (add a little more oil or whatever you are usingif need be), and saute 30-60 seconds, until fragrant. Tips for using fresh ginger

7) Put sauce in the pan, and toss all ingredients together. Top with almonds.

Nutritional Information:Each of 6 servings has 4 grams effective carbohydrate plus 3 grams fiber, 3 grams protein, and 86 calories.

Baked Eggplant Stacks with Roasted-Tomato Sauce

8 plum tomatoes (about 1 pound)
Cooking spray
1 1/2 cups diced onion, divided
1/2 cup dry red wine
1 teaspoon chopped fresh oregano
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
1 cup sliced onion
1/2 cup dry white wine
20 garlic cloves, peeled (about 2 large heads)
1 cup canned vegetable broth
1/4 teaspoon salt
18 (1/2-inch-thick) slices eggplant (about 2 medium)
2 (10-ounce) packages frozen chopped spinach, thawed, drained, and squeezed dry
Oregano sprigs (optional)

Preheat oven to 425°.
Place tomatoes in a shallow baking dish coated with cooking spray.
Bake at 425° for 30 minutes. Set aside.

Heat a medium saucepan over medium-high heat. Add 1 cup diced onion; sauté 3 minutes. Stir in tomatoes, red wine, oregano, pepper, and 1/4 teaspoon salt; bring to a boil. Reduce heat; simmer 20 minutes. Place tomato mixture in a blender; process until smooth. Set aside; keep warm.

Place a saucepan coated with cooking spray over high heat. Add sliced onion; sauté 5 minutes. Add wine and garlic. Bring to a boil; cook 5 minutes. Stir in broth; bring to a boil. Reduce heat; simmer 20 minutes. Place garlic mixture in a blender; process until smooth. Set aside; keep warm.

Sprinkle 1/4 teaspoon salt over eggplant. Place half of eggplant in a single layer on a baking sheet coated with cooking spray; broil 5 minutes on each side or until lightly browned. Repeat procedure with remaining eggplant; set aside.

Place a large nonstick skillet coated with cooking spray over medium-high heat. Add 1/2 cup diced onion; sauté 3 minutes. Add spinach; cook 10 minutes, stirring frequently. Remove from heat; (this is where you would stir in the soy cheese) Preheat oven to 425°.

Arrange 6 eggplant slices, 2 to 3 inches apart, on a baking sheet. Spread 2 1/2 tablespoons spinach mixture over each slice. Stack each with another eggplant slice, an additional 2 1/2 tablespoons spinach mixture, and remaining slices. Bake at 425° for 15 minutes. Arrange 1 eggplant stack on each of 6 plates; spoon 1/3 cup tomato sauce and 2 tablespoons garlic sauce on each plate. Garnish with oregano, if desired.