Vegan Lasagna

My friends in the area are mostly meateaters... but everybody was more than happy with this vegan lasagna! It served two purposes - it fit well with my partner's current nutritional plan, which requires LOTS of veggies, a fair amount of protein, but minimal dairy; and it satisfies my meateating friend with a dairy allergy. I sent leftovers home with everybody for the next day - and they were consumed by a few folks as a midnight snack instead, only a few hours after the first round. Now that's a rave review as far as I'm concerned! 

I've learned a few tricks over the years when experimenting with vegan food that make their way into this recipe. Not that I think that cooking vegan food requires "substitutes" - but lasagna is such a fabulous comfort food!!! First of all, cashew butter and silken tofu make a pretty amazing dairy substitute (in frostings too!!! I'll include a recipe soon). But you have to be careful with the cashew butter, which has a significant amount of saturated fat. Secondly, toasted sesame seeds and sliced almonds make a pretty decent substitute for parmesan toppings. I'm indebted to Chandra Moskowitz for the topping: as a Parmesan substitute, she recommends processing toasted sesame seeds and almonds in a food processor with salt and lemon zest - I'm inclined to use the milder flavor of lime juice instead.

Sauce 2 Tbs olive oil 4 garlic clove, minced 2 green bell peppers, seeded and chopped 2 can (28 oz) unsalted crushed tomatoes 1 can (6 oz) tomato paste 1 Tbs dried oregano 1/4 tsp thyme 2 Tbs pesto 1/2 tsp salt pepper to taste Tofu Filling 2 12-oz pkgs light silken tofu, firm 1/4 cup unsalted cashew butter (or 1/3 cup cashews ground in the food processor, with 1 t olive oil added) 1 Tbs lime juice

1/2 cup pesto 1/4 cup nutritional yeast flakes 1/2 tsp salt Vegetable Layer 2 Tbs olive oil 2 garlic clove, chopped 1 1/2 lbs baby braising greens, or a spinach / arugula blend 1/4 tsp salt pepper to taste Topping 1/2 cup toasted sliced almonds 2 Tbs toasted sesame seeds 1/4 tsp salt 1 tsp lime juice 1 pkg no cook lasagna noodles (the flat kind)

1	Prepare the topping by processing all ingredients in a food processor. Toasting the sesame seeds and almonds isn't absolutely necessary, but it adds to the flavor.
2	Spray the bottom of a 9x13 pan with olive spray or canola spray.  Preheat oven to 350.
3	Prepare the red sauce (use a bottle of your favorite marinara or a roasted red pepper sauce if you need to save time). Heat the olive oil. Add onions and saute for ten minutes. Add the garlic and peppers, and saute for five minutes. Add remaining ingredients and simmer for ten minutes.
4	Prepare the tofu mixture while the sauce is simmering. Combine all of the tofu mixture ingredients. Mix with a fork until well blended.
5	Prepare the greens. (Don't forget to turn off the marinara!) Saute the garlic for 1 minute in a wok or large saucepan. Add all greens and toss in the pan until wilted.
6	Spread 1/2 cup red sauce in the bottom of the pan.
7	Layer noodles on top of the red sauce. Follow with 1/2 of the tofu mixture, 1/2 of the greens, and 1/3 of the remaining sauce. Repeat. Top with a layer of noodles and remaining sauce, then sprinkle the topping over the top.
8	Cover tightly with aluminum foil. Store in the fridge for up to a day, or cook immediately. Bake for 45 minutes, or until noodles are soft when pricked with a fork or toothpick. Allow to rest ten minutes before serving.

Servings: 12

Nutrition Facts

Serving size: 1/12 of a recipe (7.9 ounces). Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Amount Per Serving Calories 365.41 Calories From Fat (43%) 156.75 % Daily Value Total Fat 18.12g 28% Saturated Fat 3.16g 16% Cholesterol 3.6mg 1% Sodium 527.97mg 22% Potassium 695.72mg 20% Total Carbohydrates 40.72g 14% Fiber 4.66g 19% Sugar 4.93g Protein 13.23g 26% Vitamin A 1992.07IU 40% Vitamin B12 0.06mcg 1% Vitamin B6 0.29mg 15% Vitamin C 37.63mg 63% Vitamin E 3.46mg 35% Vitamin K 78.01mcg 98%

Lighter, Quicker Vegetable Lasagna

Since we don't have a grill (someday we'll manage that!), we enjoy our outdoor summer meals on the back deck by preparing them in advance to reduce the time in the kitchen right before guests arrive.  The layering of lasagna means that for us, at least, it's always time consuming enough to make it a special treat.  But even as a special treat, I find most lasagna recipes ridiculously heavy!  This recipe satisfies even my pickiest acquaintance, a regular crusader against low fat products of any kind.  

To speed it up, the recipe calls for frozen veggies and no-cook noodles; you can speed it up even further by replacing the first five ingredients in the vegetable sauce with a jar of your favorite marinara.  

To lighten it even further, you can use non-fat ricotta and mozzarella, then spray each layer with olive oil.  However, you'll find that the nutritional profile here is quite balanced as-is, even for folks on special diets.

Ingredients

Cheese filling 1 12 oz pkg silken tofu 1 1/2 cup low fat ricotta 3 Tbsp pesto 1 clove garlic 1/2 tsp salt pepper 1/4 tsp nutmeg 1/2 cup grated mozzarella cheese (or Italian 4 cheese blend) 1/3 cup fresh grated parmesan Vegetable sauce 3 Tbs olive oil 2 med onions, chopped 2-5 garlic cloves, minced (depending on taste!)

1 can (28 oz) can crushed tomatoes 1 can (6 oz) tomato paste 1 zucchini, cut in 1/2" slices 3/4 cups diced celery (frozen is fine) 1 1/2 cups diced carrots (frozen is fine) 1/4 cup cooking wine or dry wine 1 14 oz can quartered artichoke hearts 4 bay leaves 3 Tbsp pesto 2 tsp dried oregano 1 pinch thyme 1/2 tsp salt (or to taste) pepper to taste 1 package no cook lasagna noodles

Procedure 1	Spray bottom of 9x13 pan with spray canola oil or olive oil.
2	Preheat oven to 350.
3	Heat oil in saucepan (use a nonreactive saucepan). Saute onions for five minutes. Add garlic and zucchini; saute for another ten minutes. Add tomatoes, tomato paste, carrots, celery, bay leaves, and wine. Simmer for 10 minutes, until carrots are softened. Remove bay leaves. Stir in pesto, oregano, and thyme. If using a jar marinara instead, mix all the ingredients at once and saute for about 10-15 minutes until carrots are softened; keep an eye on it and add some water if it gets to thick for your taste.
4	(To save time, do this while sauce is simmering!) Add tofu, ricotta cheese, pesto, and garlic to a bowl. Combine with a fork until well blended. Add half of the parmesan and mozzarella cheeses, salt, pepper, and nutmeg and stir until spices are evenly distributed.
5	Spread 1 cup of tomato vegetable sauce on bottom of 9x13 pan. Spread a single layer of raw lasagna noodles over the sauce. Spread on half of cheese mixture and sprinkle with 1/4 each of remaining mozzarella and Parmesan. Repeat layers of tomato sauce, noodles, cheese mix, and grated cheeses. Spread the artichoke hearts over this layer. Add a final layer of noodles, remaining tomato sauce, and cheese.
6	Cover tightly with aluminum foil. At this point you can store the lasagna in the fridge overnight if you prefer. If stored for over four hours, bake for 30 minutes, then remove foil and brown for ten. If stored for less time, bake for 45 minutes or until noodles are soft when poked with a toothpick, then remove foil and brown for ten. Lasagna should always rest 10 minutes before serving.

Servings: 12

Nutrition Facts

Serving size: 1/12 of a recipe (10.5 ounces). Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Amount Per Serving Calories 355 Calories From Fat (31%) 107 % Daily Value Total Fat 12g 19% Saturated Fat 4g 20% Cholesterol 18mg 6% Sodium 620mg 26% Potassium 755mg 22% Total Carbohydrates 47g 16% Fiber 6g 24% Sugar 4g Protein 16g 32% Vitamin A 3733IU 75% Vitamin B12 0.23mcg 4% Vitamin B6 0.34mg 17% Vitamin C 19.44mg 32% Vitamin E 1.33mg 13% Vitamin K 10.99mcg 14%

Black Mole Chili

During those dark January days, a spicy, smoky chili containing cocoa makes a great mood booster. Don't be fooled by the long list of ingredients- this is the fast and easy version, making use of frozen veggies and canned beans. You can also complete steps one and two in the morning or the night before, then put the pot in the fridge to let the flavors blend before heating it up for dinner.

Ingredients

2 tbsp olive oil
1 red onion, diced
1 tbsp cumin seeds
2 cloves garlic
2 22 oz cans diced tomatoes, low sodium, including juice
1/2 cup water
1 cube veggie bouillon
3 bay leaves
2 16 oz cans black beans, rinsed
1 10 oz pkg frozen butternut squash
3 ancho (chipotle) chilis in adobo sauce (canned), diced or pureed
2 tbsp cinnamom
1/4 tsp cloves
1 tbsp coriander
1/2 tsp ginger
1 tbsp epazote
3 tbsp chocolate chips
2 tbsp peanut butter
Salt and pepper

Procedure

1. Saute onion in olive oi in large pot until translucent. Add garlic and cumin seeds, saute 2 additional minutes.

2. Add all remaining ingredients except chocolate chips and peanut butter.

3. Bring to gentle simmer and allow to simmer for twenty minutes, stirring occasionally and adding additional water if necessary. Salt and pepper to taste.

4. Stir in chocolate chips and peanut butter.

5. Serve with whole wheat or corn tortillas, or with cornbread.

Published with Blogger-droid v1.6.5

Ras el Hanout (North African Spice Blend)

"Ras el hanout" means "top-shelf" in Arabic.  This seasoning is used in many North African foods.  Like curry powders and berbere, there are regional variations - but more importantly, each cook may make their own signature blend, with potentially over 100 ingredients. My blend is based on ingredients that are more or less readily available in the U.S. - if not in your grocery store, then at a local Asian or Mediterranean market.     

Typically this blend might replace the spices in your favorite tagine , but I find that many stews can be successfully reinvented by using ras el hanout.

Makes about 8 oz.

Ingredients

3 Tbsp cumin seeds

1 Tbsp coriander seeds

1 Tbsp black peppercorns

1 Tbsp white peppercorns

24 allspice berries

4 tsp cardamom seeds

6 cloves

10 rosebuds (dried)

12 cinnamon sticks

12 blades of mace

3 Tbsp sweet paprika

1 tsp aniseed

8 Tbsp turmeric

8  Tbsp dried pepper flakes

1/2 tsp lavender

1 tsp saffron

1 Tbsp ginger powder

Preparation

1. Add all ingredients that are not seeds to a non reactive bowl (glass or ceramic). In the ingredient list - begin with rosebuds and continue to the end.

2. Heat skillet.  Add all seeds (ingredients up until cloves). Turn heat to low or medium, and toast until fragrant, frequently shaking (about 1 1/2 minutes).  Remove immediately from heat and add to the other spices.

3. Grind in a spice blender in small batches until powder.  Pour all batches in a non reactive bowl, and stir together when finished.

4. Store in tightly sealed glass jars.  To take advantage of the freshness, use within two weeks.

Easy Ethiopian Lentil Stew

An easy, fragrant stew; allow yourself 1 1/2 hours to prepare, but most of this will be waiting time.  You can cut the cooking time by replacing the water and dried lentils with a can of cooked lentils in a pinch; just delete step 3 and add after the carrots and potatoes are finished.

In the absence of berbere, and if you don't have time to mix up your own, try substituting your favorite curry - the taste will be different, but also delicious!

Ingredients

1 Tbsp  canola oil
2  red onions, chopped
3  garlic cloves, minced
2 Tbsp  berbere spice mix 
1 cup water
2 veggie bouillon cubes, low salt
1  cup  dried small red lentils, rinsed
1 20 oz can diced tomatoes
2 medium carrots, sliced into 1/2 inch slices
1 potato, cubed into 1/2 inch cubes
salt to taste
1/4  cup  finely chopped fresh cilantro (optional) for garnish

Preparation

1.  In a medium pot, heat oil. Reduce to medium low heat, then add diced onion. Saute for about six minutes, until beginning to get transluscent (not brown), then add garlic.  Continue to saute for four more minutes.  Add berbere. Mix and allow spice to heat through until fragrant, about 1 1/2 minutes.

2.  Add water, bouillon, tomatoes, and lentils. Simmer for 30 minutes.

3.  Add carrots, potatoes, and salt.  Cook until all are soft, about another 20 minutes.  Taste and add more berbere, salt, or cayenne pepper if desired.

4.  Serve with flatbread or basmati rice, and garnish with the fresh cilantro if desired.

Berberé (Ethiopian/Eritrean Spice Mixture )

Berberé, like any curry, has many regional inflections - and every cook has their own recipe, many containing over 30 ingredients. While this is a dry blend, berberé pastes are also often made, using fresh peppers. 

This can be used to flavor any stew (recipes to follow). I also often spray strips of root veggies with olive oil, then sprinkle berberé on top and roast. 

This year I mixed up large batches and filled assorted jars collected from thrift shops for holiday gifts- include a few easy suggestions as well as a more involved recipe.

Ingredients
1 Tbsp cumin seeds
12 whole cloves
1 tsp cardamom seeds

1 Tbsp black peppercorns
1/2 tsp whole allspice
1 1/3 tsp fenugreek seeds
1 tsp coriander seeds
12 small dried red chiles
4 small cinnamon sticks
2 whole nutmeg
1 tsp dried ginger
1 Tbsp tumeric
1 tsp sea salt
3 Tbsp sweet paprika


Preparation

1. Heat a dry skillet. Reduce heat to low and add whole spices, in batches if necessary. Toast until fragrant, 1 to 1 1/2 minutes. Remove from skillet immediately, and place in glass bowl to cool.

2. When seeds have cooled, add remaining spices to bowl and stir.

3. Add the spices to an electric spice or coffee grinder in three batches; pulse 4 times, then grind until powdered. Pour into a bowl, and stir all three batches together when finished.

(Hint : of course we are supposed to have two separate grinders for coffee and spices, but sometimes we don't have space or money for that luxury! I use the same grinder: I just clean well before and after, and enjoy the fact that my coffee is spicy for a week or so! )

4. Store in an airtight glass container.

Published with Blogger-droid v1.6.5

Curry Powder

In honor of the incomparable pleasure of eating dishes with freshly roasted spices!  There is a tremendous difference from prepared curry powders, which use a limited number of ingredients and have been ground weeks, months, or even years before. 
I often make spice blends in fairly large batches and then freeze portions of it... that immediate freshness is gone within two weeks at room temperature, though there will still be more flavor than in store-bought blends.  I also use this recipe for making gifts.  Include a note with some easy ideas (sprinkling over roasted root veggies, on hummus, etc.) as well as with a detailed recipe for a more complex curry dish.
These days one stop at a well stocked Asian market should get you all of these spices at a reasonable price.  The cardamom and saffron are the only two expensive ingredients... However, if you don't want to buy large packages, many Whole Foods stores carry all of these spices (except the saffron and onion seeds) in bulk, so you can buy smaller amounts for a reasonable price as well.
Ingredients
3 Tbs cumin seeds
4 Tbs coriander seeds
4 Tbs ground turmeric
1 Tbs cardamom seeds
1 Tbs mustard seeds
1 tsp onion seeds
2 tsp fenugreek seeds
1 tsp fennel seeds
2 Tbs white peppercorns
4 cinnamon sticks
2 tsp whole cloves
1 whole nutmeg
1 Tbs ground ginger
2-4 tsp cayenne powder
2 pinches (about 8 whole threads) saffron

Procedure
1. Heat a dry skillet.  When it is hot, reduce the heat to low and add all of the ingredients that are not powdered (be sure that there is no more than a single layer in the skillet at once).  Toast the seeds until fragrant, about 1-1 1/2 minutes. Remove the seeds immediately to a glass bowl and allow to cool.
2. Once the toasted spices have cooled, add the powdered spices to the bowl and stir.
3. Add the spices to an electric spice or coffee grinder in three batches; pulse 4 times, then grind until powdered.  Pour into a bowl, and stir all three batches together when finished.
(Hint : of course we are supposed to have two separate grinders for coffee and spices, but sometimes we don't have space or money for that luxury!  I use the same grinder: I just clean well before and after, and enjoy the fact that my coffee is spicy for a week or so!)
4. Store your curry powder in an air-tight glass jar with a tight-fitting lid. Keep in a cool, dry place.

DIY Holiday Gifts

Working on a series of spice blends and trying out my mobile phone in the process... Recipes to follow!

Tagine of Chickpeas, Autumn Vegetables and Apricots in Slow Cooker

It's a beautiful fall day, and at 6 this morning I found myself cleaning out the fridge of a number of lovely root vegetables I'd purchased at the farmer's market and trying to figure out what to do with them.  

Really, you could make this with any root vegetables, so long as you end up with approximately 6 cups or so.  You can also replace the spices with 2 - 3 Tbsp of your favorite Ras el Hanout blend.  And, of course, you can also make this in a regular pot to speed up the cooking time.

Slow Cooker tip for my high altitude readers:  For high altitude cooking, add an additional 30 minutes for each hour of time specified in the recipe. Legumes take about twice as long at 10,000 feet as they would at sea level.

4 Tbs extra-virgin olive oil 2 large onion, coarsely chopped 3 garlic cloves, pressed 4 tsp cumin seed 3 tsp turmeric 1 pinch saffron 2 tsp coarsely ground black pepper 1/4 tsp crushed red pepper

1 28 oz can diced tomatoes 6 cups reduced-sodium vegetable broth 1/2 tsp salt 1 (20-ounce) can garbanzo beans, drained 1 butternut squash, peeled and cut into 1-inch cubes 2 turnips, peeled and cut into 1-inch cubes 20 dried apricots ; 2 tsp cinnamon

1	Heat olive oil in a large nonstick skillet. Add onion; sauté until it begins to be translucent, 3-6 minutes. Add garlic; sauté 3 minutes.
2	Transfer onion mixture to a slow cooker,
3	Add cumin seeds to same saute pan. Shake to evenly distribute. Roast on low until fragrant, 1-2 minutes. Deglaze pan with 1/2 cup water and add to slow cooker.
4	Add tomatoes, vegetable broth, remaining spices, and salt. Cover and cook on low for 1/2 hour.
5	In the meantime, chop the butternut squash and turnip. Add to slow cooker. Cook on low for approximately 4 hours.
6	Add the apricots, cinnamon, and garbanzo beans; cook on low for an additional hour.
7	Serve over couscous.

Servings: 8

Nutrition Facts

Serving size: 1/8 of a recipe (10.3 ounces). Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet. Nutrition information calculated from recipe ingredients.

Amount Per Serving Calories 207.4 Calories From Fat (40%) 83.61 % Daily Value Total Fat 9.43g 15% Saturated Fat 2.21g 11% Cholesterol 0mg 0% Sodium 579.33mg 24% Potassium 563.52mg 16% Total Carbohydrates 27.12g 9% Fiber 5.71g 23% Sugar 6.51g Protein 5.95g 12% Vitamin A 2966.42IU 59% Vitamin B12 0mcg 0% Vitamin B6 0.52mg 26% Vitamin C 29.4mg 49% Vitamin E 2.14mg 21% Vitamin K 8.47mcg 11%

Sweet and Spicy Almond Tapa

This is a fun, easy, tasty and nutritious addition to holiday cocktail parties or everyday lunchboxes!

1/4 cup raw sugar or maple syrup 2 tsp ground cumin 1 tsp smoked paprika 1.5 tsp dried thyme 1 tsp kosher salt 1/4 tsp cayenne pepper 2 large egg whites 2 Tbs water 1 lb raw whole almonds (about three cups).  If you can find RAW Marcona almonds, that's best; do not use roasted or salted almonds.

Preheat oven to 275°F. Coat a large rimmed baking sheet with cooking spray, preferably olive oil spray. Stir together raw sugar or maple syrup and spices in a large bowl and set aside. Whisk egg whites and water in a separate large bowl until foamy. Add almonds to the egg whites and stir to coat. Transfer the almonds to the spice bown and toss to coat.  Spread almonds evenly on the prepared baking sheet. Bake the almonds for 30-40 minutes. Stir, reduce the oven temperature to 200° and bake until the almonds are dry and golden, about 30 minutes more. Let cool before serving, about 20 minutes. Tips Store in an airtight container for up to 1 week, or refrigerate for longer and pop in the toaster oven at 300 degrees for 3-5 minutes before serving.

Servings: 12 Yield: 3 cups

Cooking Times Preparation Time: 10 minutes Cooking Time: 40 minutes Total Time: 1 hour

Nutrition Facts Serving size: 1/12 of a recipe (1.7 ounces). Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet. Nutrition information calculated from recipe ingredients using Living Cookbook. Amount Per Serving Calories 226.78 Calories From Fat (66%) 148.85 % Daily Value Total Fat 17.8g 27% Saturated Fat 1.35g 7% Cholesterol 0mg 0% Sodium 167.06mg 7% Potassium 273.75mg 8% Total Carbohydrates 12.34g 4% Fiber 4.54g 18% Sugar 5.63g Protein 8.3g 17% Vitamin A 119.34IU 2% Vitamin B12 0.01mcg <1% Vitamin B6 0.06mg 3% Vitamin C 0.27mg <1% Vitamin D 0IU 0% Vitamin E 9.46mg 95% Vitamin K 3.19mcg 4%

Braised Red Cabbage (Vegan Alternative)

This is one of the first foods I turn to after the first frost - a comforting, attractive, tasty and nutritious fall food.  This is traditionally a German/Austrian dish, but this weekend we ate it together with tofu steaks marinated in an Asian sesame sauce and a wild rice pilaf - which proved to be an excellent combination!

1/4 cup canola oil 2 onion coarsely chopped 1 med head red cabbage, shredded roughly 2 cups water 1/3 cup apple cider vinegar 2 apples, peeled, cored and diced (preferably a tart apple) 2 Tbs sugar, agave nectar, or honey

1 cube vegetable bouillon 1 cup raisins, craisins, blueberries, or any mixture of the three 2 tsp cinnamon 1 tsp cardamom 1/2 tsp cloves, ground 1 tsp allspice

1	Saute onion in oil until transluscent.
2	Add cabbage and toss to coat with oil. This will protect the color somewhat.
3	Add all remaining ingredients and stir well.
4	Bring to a boil, then reduce to a low simmer.
5	Cook for 2 - 2 1/2 hours, stirring occasionally (especially at beginning to ensure that the veggie bouillion cube is mixed in).
6	Optional: toss in a handful of chopped bacon, veggie bacon, or a teaspoon of liquid smoke at the very end.

Servings: 15

Cooking Times

Preparation Time: 15 minutes

Cooking Time: 2 hours

Inactive Time: 2 hours

Total Time: 2 hours

Nutrition Facts

Nutrition Information generated without optional ingredients, using Living Cookbook

Serving size: 1/15 of a recipe (5.3 ounces). Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Amount Per Serving Calories 109.53 Calories From Fat (33%) 36.46 % Daily Value Total Fat 4.12g 6% Saturated Fat 0.52g 3% Cholesterol 0mg 0% Sodium 36.08mg 2% Potassium 262.25mg 7% Total Carbohydrates 18.73g 6% Fiber 2.56g 10% Sugar 12.8g Protein 1.6g 3% Vitamin A 636.56IU 13% Vitamin B12 0mcg 0% Vitamin B6 0.18mg 9% Vitamin C 34.41mg 57% Vitamin D 0IU 0% Vitamin E 0.76mg 8% Vitamin K 24.97mcg 31%