Red Lentil Dal

Lentils are packed with protein, and they tend to be one of the staples of my diet. Red lentils are the sweetest and the nuttiest of the lentils, and they tend to get mushy when they are cooked - which makes them a great choice for curries and dals, or for thickening soups.

Ingredients:

• 2 C low-sodium vegetable broth
• 1 C red lentils, sorted and rinsed
• 1 T extra virgin olive oil
• 1 medium onion
• 2 cloves garlic
• 1/2 t ground red pepper
• 1 t ground cumin
• 1 t ground turmeric
• 1/2 t ground coriander
• 1 T tomato paste
• 1/2 C light coconut milk
• salt & pepper to taste

Preparation:

1. Heat oil in nonstick skillet over medium heat.
2. Add onion, ground red pepper, and salt and pepper to taste.
3. Sauté approximately five minutes, adding garlic when the onions are almost translucent.
4. Put all other ingredients in a crock pot set on low.
5. Add the onion and garlic mixture and stir. Stir often and keep an eye on the moisture level; you may need to add a little more broth or coconut milk (or both).
6. Cook on low until lentils are softened.
7. Serve alone, over rice, or with naan bread. I added a squeeze of lime and some chopped cilantro to my bowl.
8. Enjoy!

Mediterranean Pasta Salad

I admit it: I used to love pasta salad from a box. I haven't had it in years, and I make my own version using fresh ingredients instead! Be sure to use Vidalia onions and Kalamata olives. It just isn't the same if you use substitutions!

Ingredients:

• 1/2 box whole wheat rotini
• 1-2 small eggplants, cut into chunks
• 1/2 small Vidalia onion, roughly chopped
• 5-6 cloves of garlic, rough chopped
• 2-3 T olive oil (for roasting)
• 1/2 jar sun-dried tomatoes in olive oil, drained
• 1 can chickpeas, rinsed and drained
• 1/2 jar mild pepperoncini peppers
• 15-10 pitted and halved Kalamata olives
• 1/4 C red wine vinegar
• 2 T fresh lemon juice
• 1 t dried Italian seasoning
• 2-3 T extra virgin olive oil (for dressing - optional)
• salt & pepper to taste

Preparation:

1. Preheat the oven to 400 degrees.
2. Toss the eggplant, onion, and garlic in olive oil with salt and pepper to taste.
3. Put the mixture in a casserole dish, cover, and roast it for approximately 45 minutes, stirring every 15 minutes. (I covered the mixture for the first half hour, then removed the foil so the mixture could brown.)
4. Meanwhile, cook the pasta according to package directions, drizzle with olive oil so it won't stick together, and set aside.
5. In a large bowl, mix the sun dried tomatoes, chickpeas, pepperoncinis, olives, vinegar, lemon juice, Italian seasoning, and olive oil, if desired.
6. Once the eggplant mixture and the pasta have cooled, add them to the bowl and stir to coat everything evenly.
7. Serve at room temperature.
8. Enjoy!

Ten Ways to Use Nutritional Yeast

When I first joined the plant-based community, I kept hearing about this mysterious stuff called nutritional yeast. I found it in the bulk bins at my local grocery store, and I bought a few scoops of the flaky, yellow substance. The next step: learning what the heck to do with it!

First of all, what exactly is nutritional yeast? Affectionately known as “nooch” in the veg community, nutritional yeast, often a strain of saccharomyces cerevisiae, is a deactivated yeast in powder or flake form that is sold commercially as a food product. It is grown on molasses and then harvested, washed, and dried with heat to kill or “deactivate” it. It contains folic acid, selenium, zinc, and protein, and it is often fortified with vitamin B12. It is not the same as other yeasts, such as brewer’s yeast, and should not be substituted for any other type. It is a unique ingredient with a flavor that is often described as nutty, cheesy, savory, or “umami.” Read on for ten great ways to use nutrutional yeast.

1. On pasta dishes. Nooch can be used in place of parmesan cheese as a pasta topping.
2. In soups and gravies. Just a tablespoon or two of nutritional yeast enriches any soup or gravy, adding depth to the flavor.
3. To make a “cheese” sauce. For those who don’t want dairy or don’t tolerate it well, nutritional yeast is an excellent base for a “cheesy” sauce. (Check out our recipe forNutritional Yeast Cheesy Sauce - it is a signature recipe, so you must be a member and be logged in to view it!)
4. On pizza. Like with pasta, nooch can be used in the place of parmesan cheese on pizza. I tend to sprinkle it on liberally, especially since I eat my pizza without mozzarella.
5. In salad dressings. I’m a fan of using nutritional yeast in salad dressings - it gives them a rich, creamy, savory flavor. For a quick and easy dressing, add some nooch to equal parts apple cider vinegar and olive oil, plus some garlic and a little salt, and there you have it! A quick five ingredient dressing. Or try this Tahini Lime Dressingfrom Chef AJ and Plant-Based Dietitian Julianna Hever, it is delish!
6. As a replacement for bread crumbs. In any recipe calling for bread crumbs, nooch can be used instead. It is an excellent binder, reduces carb content of the recipe, and tastes delicious.
7. On kale chips. I love raw kale chips, and I sometimes make them in my dehydrator with a marinade that has nooch as one of the main ingredients. You can also make them in the oven on a low temperature setting.
8. In a tofu scramble. On the weekends, I like to spend a little time in the kitchen and splurge by making a big brunch. Scrambled tofu is a favorite. Adding a couple tablespoons of nutritional yeast just prior to serving gives it a beautiful creaminess and richness of flavor.
9. On popcorn. I’m addicted to organic popcorn lately - with melted vegan buttery spread and lots of nooch! It’s better than movie theatre popcorn, I promise.
10. And finally, my favorite (yes, I am a Southern girl): to make “cheese” grits! Grits are a Southern staple, and I will always love them, even though I don’t add butter and cheese to them anymore. Instead, I add a little vegan buttery spread, salt, and nooch. It tastes divine, and it takes me back to my childhood in NC.

These are just a few of the hundreds of ways to use nutritional yeast. Be careful - it can be addictive, especially on popcorn! So, stock up and start experimenting.

Vegan Corn Chowder - No Potatoes

This is a hearty corn chowder that does NOT contain potatoes. It does have lots of other veggies, though, that add color and nutrition to the soup. You can make it in a stock pot or a slow cooker, depending on how much time you have. It's one of those recipes that's great to put together in the morning and have ready by dinner time.

Ingredients:

• 1 small onion
• 2-3 cloves garlic
• 2-3 T extra virgin olive oil
• 1 quart vegetable stock
• 1 C plant-based milk
• 1 bag frozen white corn
• 1 can sweet green peas, drained
• 1 can creamed yellow corn
• 2 medium carrots
• 1/2 t cumin
• 1/4 t thyme leaves
• 1/8-1/4 t ground thyme
• 1/4 t sage
• a pinch of rosemary
• cayenne pepper to taste
• salt & pepper to taste

Preparation:

1. Chop the onions and put them in a pan over low heat with the olive oil, salt, and pepper.
2. While the onions are cooking, mince the garlic.
3. Add the garlic, cover, and let the onions sweat until translucent, being careful not to burn the garlic.
4. In the meantime, put all other ingredients in a slow cooker with the heat on high.
5. When the onions and garlic are ready, add to the crock pot. Let the chowder cook on high until the carrots are soft. 
6. Turn down to low heat and let it simmer for as long as you'd like to let the flavors meld.
7. Enjoy!

Blackstrap Molasses and Pumpkin Spice Cookies

These cookies are similar to Moravian spice cookies but I use pumpkin pie spice instead of ground ginger, cinnamon, and cloves, and omit the shortening. (Pumpkin pie spice includes ground ginger, cinnamon, and cloves PLUS ground cardamom, nutmeg, and lemon peel.) Also, the whole wheat flour and vegan buttery spread make them a little healthier than traditional Moravian cookies. They are very crisp and flavorful!

Ingredients:

• 2 T vegan buttery spread
• 2 T vegetable oil
• 1/4 C packed brown sugar
• 1/2 C blackstrap molasses
• 2 t pumpkin pie spice
• 1/2 t allspice
• 1/2 t baking soda
• 2 C whole wheat pastry flour
• powdered sugar (for dusting finished cookies)

Preparation:

1. Melt the vegan buttery spread in a small pot over low heat.
2. When it is completely melted, add the vegetable oil, brown sugar, and molasses. *Tip: Measure the vegetable oil into a one cup measuring cup, swirl, and pour into pot. Then measure the molasses into the measuring cup and it will not stick due to the oil residue.
3. Keep on low heat, whisking constantly, until the brown sugar is completely dissolved.
4. Transfer the mixture to a mixing bowl and let cool for at least five minutes. Add the pumpkin pie spice, allspice, and baking soda. Mix thoroughly with a whisk.
5. Turn mixer on low and add flour half a cup at a time until blended. The dough will be very thick and sticky.
6. Flour your hands and form dough into a ball. Divide depending on how many batches of cookies you want to make. (Dough will keep in the fridge if you don't want to cook them all at once.) I split the dough in two and bake two batches, 12-15 cookies at a time.
7. Lightly flour your surface and rolling pin and roll dough as thin as possible.
8. Cut into desired shapes and put on baking sheet.
9. Bake cookies for 6-10 minutes until brown around the edges, depending on thickness of the dough. Be careful not to overcook. 
10. Dust with powdered sugar while they are still hot and enjoy! The house will definitely smell like the holidays when these are baking.

Quick and Easy Guacamole

Once upon a time ago, I wouldn't eat avocados - it was a texture thing. Not anymore! I love them, and I almost always have them on hand. When hungry strikes, this is a healthy, filling dinner or snack that takes me less than five minutes to make.

Ingredients:

• 1 ripe Hass avocado
• 1 t fresh lime juice
• 1 T hot salsa
• 1 T fresh onion, chopped
• generous pinch of chili powder
• generous pinch of garlic powder
• chopped fresh cilantro to taste
• salt & pepper to taste

Preparation:

1. Cut avocado in half, remove pit, and scoop flesh into a small bowl.
2. Add lime juice.
3. Mash with a fork to desired consistency.
4. Add remainder of ingredients and mix thoroughly.
5. Enjoy!

Miso Soup

Miso soup is tasty, easy to make, and very healthy. The Okinawans, who are known for living long, healthy lives, drink miso soup every morning. Made from fermented soybean paste, miso contains live enzymes that aid in digestion. (Make sure to purchase non-pasteurized miso). It also has cancer-fighting properties and is rich in beta carotene and protein. Wakame is dried seaweed that is easily re-hydrated by soaking for a few minutes in cold water. Seaweed contains protein, iodine, calcium, Vitamin A, iron, and antioxidants.

Ingredients:

• 4 C water
• 1 package firm tofu
• 2 green onion stalks
• 4 t dried wakame flakes
• 4 T mellow white miso paste

Preparation:

1. Cube the tofu and cut the green onions to desired length. (I like to slice them thin.)
2. Bring three cups of water to a boil. Add green onions and tofu, even if the water is not boiling yet.
3. Meanwhile, soak the wakame in cold water to re-hydrate. When the wakame has expanded, drain and add to the boiling water.
4. In a separate bowl, add miso paste to one cup of warm water. Whisk until the miso is dissolved. (Boiling destroys the live enzymes in miso; thus the separate preparation.)
5. Turn off the boiling water and add the whisked miso paste.
6. Mix well and enjoy!

Notes:

You do not have to follow this recipe precisely. Add more or less green onion or tofu based on taste, add other vegetables like daikon or mushrooms, or use a different type of miso. Just remember to use one tablespoon of miso per cup of water.

Cinnamon Buns

Warm cinnamon buns are the best! I don't do a lot of baking, but every once in a while, I am inspired! This recipe was inspired by a post I saw on "The Food Stories," and thanks to that writer for sharing a terrific recipe. When you have a hankering for something sweet, give these a try.

Ingredients:

In an 8" or 9" inch metal pan (round* or square):

• 1/3 C vegan buttery spread (melted)
• brown sugar & cinnamon for sprinkling

In a mixing bowl:

• 2 C flour
• 1/4 C sugar
• 2 1/2 t baking powder
• 2/3 C vanilla plant-based creamer
• 1/2 C brown sugar
• 1-2 T cinnamon

Glaze:

• 1/2 C powdered sugar
• 2 T vanilla plant-based creamer, or lemon juice, if you prefer tangy!

Preparation:

1. Preheat oven to 425 degrees.
2. In a large mixing bowl, mix flour, sugar, and baking powder.
3. After the ingredients are mixed thoroughly, add creamer and blend just until all of the flour mixture is wet.
4. On a well-floured surface, roll into a 10" by 12" rectangle.
5. Sprinkle the dough with 1/2 cup of brown sugar and cinnamon.
6. Beginning with the 10" side, roll the dough into one long strip.
7. Use a sharp knife to cut into 1" rounds.
8. Melt vegan buttery spread and pour into metal pan.
9. Sprinkle melted vegan buttery spread with brown sugar and cinnamon.
10. Place rounds in metal pan, spacing as evenly as possible.
11. Bake 18-22 minutes, or until golden brown on top.
12. Half-way through baking time, remove from oven and baste tops of rolls with a little more melted vegan buttery spread and sprinkle with extra brown sugar and cinnamon.
13. After removing rolls from the oven, mix glaze and pour over the top of the cinnamon rolls while they are still warm, but not hot.
14. Enjoy!

Spaghetti with Meatless Meatballs

It is fairly simple to turn pantry and freezer staples into a really good, hearty, plant-based pasta dish that will smell and taste like it took you all day to make. My friend, Cheryl, came over for a birthday dinner recently. I had made her this dish and the entire house smelled like an Italian restaurant kitchen. And the taste? Fantastic! I used the meatless meatballs from Trader Joe's - they are good, they are inexpensive.

Ingredients:

• 1 1/2 jars prepared pasta sauce (any brand you prefer - make sure it's vegan)
• 1 C vegetable stock or broth
• 1 bag meatless meatballs*
• 1 small green pepper
• 1 small onion
• 2-3 cloves fresh garlic
• 1 T extra virgin olive oil
• 1 t garlic powder
• 1 t Italian seasoning
• 1 T agave nectar
• a couple of generous pinches of cumin
• red pepper flakes to taste
• splash of red wine
• salt & pepper to taste

Preparation:

1. Preheat oven and cook meatless meatballs according to package directions.
2. Meanwhile, dice green pepper, onion, and garlic.
3. Saute in extra virgin olive oil, adding salt and pepper to taste, over low heat until softened. Be careful not to burn the garlic.
4. Put pasta sauce in a stock pot on low. Add broth or stock to the empty jar, close, shake, and pour into the pot.
5. Add garlic powder, Italian seasoning, agave nectar, red pepper flakes, cumin, and wine.
6. Mix well.
7. Add green pepper and onions to the pot when they are ready.
8. Serve sauce over pasta of your choice, topped with meatless meatballs, and enjoy!

Roasted Garlic and White Bean Hummus

Hummus is traditionally made with chickpeas, but you can make an excellent hummus with white beans as well. Roasting mellows out the garlic and gives it an almost sweet flavor, so don't be afraid of the garlic! Plus, it keeps the vampires away.

Ingredients:

• 1 can cooked white beans
• 1 bulb of garlic, roasted
• 1 T lemon juice
• 2 T tahini
• 1 t Italian seasoning
• 1/2 t cumin
• salt & pepper to taste
• water as needed for consistency

Preparation:

1. Put all ingredients in the food processor.
2. Blend until smooth.
3. Add water to thin, if needed.
4. Top with a bit of olive oil, paprika, and Kalamata olives.
5. Enjoy!