Adapted from the book, Vegetarian Cooking for Everyone by Deborah Madison - 1/4 cup raw quinoa or 1 cup leftover cooked quinoa
- 1 cup wholewheat flour
- 1 cup quinoa flour
- 1/4 teaspoon salt
- 1 teaspoon baking soda
- 1 teaspoon ground ginger
- 1/2 cup light brown sugar
- 1 egg
- 1/4 cup canola oil
- 1 1/4 cups yogurt
- 1 teaspoon vanilla
- 1/2 to 1 cup of candied ginger (depending on how sweet you want your muffins)
Preparation- Preheat oven to 375 degrees. Lightly grease muffin tins.
- If you don’t have leftover quinoa, don’t despair. Quinoa is a quick-cooking grain. Rinse it well in a fine mesh strainer or a regular colander lined with cheese cloth (rinsing is necessary to remove quinoa’s bitter, waxy coating). Put the quinoa in a small saucepan and add 1 cup of water. Bring to a boil. Lower heat and simmer, covered, until the water is absorbed, about 15-18 minutes. Remove from heat and let sit, covered, for an additional 5 minutes.
- Combine the flours, salt, baking soda, ground ginger, and sugar in a mixing bowl. In a separate bowl, beat the egg with the oil, kefir or yogurt, and vanilla. Stir the wet ingredients into the dry ones. Add the quinoa and mix. Stir in the candied ginger. Scoop the batter into the muffin tins and bake until firm and the tops are lightly browned, 25 to 30 minutes.
Adapted from http://eatdrinkbetter.com - 1 bunch kale – wash, remove stems, and tear into 3 to 4 inch pieces
- 2 tablespoons grated parmesan cheese, or for a vegan version use nutritional yeast
- 1/2 tablespoon apple cider vinegar
- 1 tablespoon olive oil
- Pinch of sea salt
Preparation- Heat oven to 375 degrees. Mix vinegar and oil, pour over kale and toss to coat. Sprinkle in cheese/yeast and salt. Toss again until kale is evenly coated. Spread onto a baking sheet, and bake for approximately 15 minutes or until crispy and brown around the edges.
- Enjoy by themselves, or try crumbling them up over baked potatoes, pasta dishes, or salads.
Adapted from http://eatdrinkbetter.com - 1 1/2 cups whole wheat pastry flour
- 1/2 teaspoon baking soda
- 2 teaspoons baking powder
- 1/2 teaspoon salt
- 1/2 cup sugar
- 1/2 cup butter, softened
- zest of 1 lemon
- 1/2 cup milk
- 3/4 cup fresh blueberries
Preparation- In a large bowl, whisk flour, baking soda, baking powder, salt, and sugar to combine. Add zest, berries, milk, and butter. Mix well, (using your hands to mix is easiest).
- Form dough into 6 to 8 rounds and flatten slightly. Place on a parchment lined baking sheet, (if desired, brush with milk, and top with a sprinkle of sugar.)
- Bake in a preheated 400 degree oven for 13-15 minutes or until golden.
Adapted from Food Matters, by Mark Brittman - 1/4 cup fresh, good quality popcorn
- 1/8 teaspoon salt, or less
- 2 teaspoons peanut or vegetable oil
Preparation- In a brown paper lunch bag, combine the popping corn, oil and salt, then fold the top of the bag over a couple of times. Put in the microwave on high for about 2-3 minutes. Open the bag carefully (because of steam), toss with your favorite seasoning and serve.
Adapted from the book Food Matters, by Mark Bittman - 1 pound asparagus or broccoli
- 2 tablespoons olive oil
- Salt and freshly ground pepper
- 3 scallions, chopped
- 1 teaspoon garlic, minced
- 1 teaspoon ground cumin
- 1/2 cup chopped dried tomatoes
- 1/2 cup vegetable broth
- 1 cup edamame, fava, or lima beans
Preparation- Cut the asparagus into 2 inch pieces or break the broccoli into florets. Put the oil in a skillet over medium-high heat. When the oil is hot add the asparagus or broccoli, sprinkle with salt and pepper, and cook, stirring frequently, until coated in oil and just beginning to soften, about a minute. Add the scallions and garlic, and cook, stirring occasionally, just another minute. Add the cumin and tomatoes and give a good stir, then add the remaining ingredients.
- Cook, stirring occasionally, until the tomatoes plump up, the liquid is reduced a bit, and the vegetables and beans are crisp-tender, about 5 more minutes.
- Remove from heat, taste, and adjust the seasoning, and serve (maybe toss with rice or noodles).
Adapted from www.vegweb.com - 2 large or 3 medium crowns broccoli
- 1 tablespoon reduced-sodium soy sauce
- 1 tablespoon dark sesame oil
- 2 tablespoons white wine or water
- 1 tablespoon organic raw sugar
- 2 teaspoons sesame seeds
- Red pepper flakes to taste
Preparation- Cut the broccoli crowns into bite-sized florets.
- Gently heat the soy sauce, oil, and wine in a medium skillet. Stir in the sugar. Add the broccoli and stir quickly to coat. Turn the heat up to medium high and cover.
- Cook until the broccoli is bright green and just tender-crisp. Uncover and stir-fry until any liquid remaining in the skillet is reduced. Stir in the sesame seeds, season with red pepper flakes, and serve.
- 15 to 20 fresh brussels sprouts
- 3 cloves garlic, crushed
- 1 tsp kosher salt
- Fresh pepper
- 1/3 cup extra virgin olive oil
Preparation- Preheat oven to 425 degrees.
- Slice sprouts in half lengthwise; place in a large bowl. Add garlic, salt, olive oil, and a few grinds of pepper; mix well.
- Empty contents onto a cookie sheet, with 3/4 of sprouts flat side down. Roast for 20 minutes or until loose pieces of sprout leaves are brown and crunchy.
Adapted from www.eatdrinkbetter.com - 6 cups of old-fashioned rolled oats
- 1 cup of walnut halves and pieces
- 1 cup of slivered almonds
- 1 cup of shredded coconut
- 1 teaspoon of ground cinnamon
- Dash of salt
- 1/2 cup of honey
- 1/2 cup of molasses
- 2-3 tablespoons of ginger juice
- 1/2 cup of chopped crystallized ginger
Preparation- Heat the oven to 325 degrees. In a large bowl, combine the oats, nuts, coconut, cinnamon, and salt. Set aside. Combine the honey, molasses, and ginger juice in a smaller bowl and blend well using a fork. Add the honey mixture to the oat mixture and stir to combine, using a large spoon or your hands.
- Spread the mixture evenly on a rimmed baking sheet. Bake for 30 minutes, stirring every 10 minutes.
- Remove the pan from the oven, stir the granola, and set on a rack to cool. Add the crystallized ginger pieces. Stir the granola once in a while it comes to room temperature. Don’t judge the taste of the granola while it’s hot – the flavor develops as the granola cools (it tastes best the next day). Transfer to a sealed container and store in the refrigerator for up to one month.
Noodles & Stir Fry:- 8 oz. whole-wheat soba noodles
- 1 lb. extra firm tofu
- 1 large bunch fresh spinach
- 1 large red or yellow bell pepper, sliced into strips
- 3 large carrots, sliced diagonally into thick round slices or baby carrots, sliced in half lengthwise
- 1/2 cup cilantro, roughly chopped
- 6-8 cloves fresh garlic, finely chopped
- 3-4 tbsp fresh ginger, chopped
- 4 tablespoons olive oil
- 4 tablespoons soy sauce
- 1/2 teaspoons sesame oil
- 1/2 cup water
Peanut Sauce- 10 oz chunky salted peanut butter made with peanut oil
- 1/3 cup rice vinegar
- 2 tbsp soy sauce
- 1/4 cup water
- 6 drops sesame oil
- 5 tbsp granulated sugar or to taste
- 1 tsp dried crushed red chili pepper
Preparation- In a medium, microwave safe bowl, stir together sauce ingredients and set aside. Sauce should have a nice balance of sweet and salty flavor.
- Cook soba noodles according to package instructions, drain and rinse with cold water, then set aside.
- Heat 2 tbsp olive oil over high heat in a large nonstick skillet or wok. Add 1/2 garlic and ginger then saute 30 seconds. Add tofu and stir fry until lightly browned, about 3 minutes. Add 2 tbsp soy sauce and 1/4 tsp sesame oil, then stir fry 1 minute.
- Remove tofu from heat and set aside in a bowl.
- Heat remaining olive oil in wok. Add 1/2 garlic and ginger then saute 30 seconds. Add water and stir in greens, cooking 1 minute. Add more water, if needed, to cook greens.
- Add remaining liquid ingredients, stir fry 2 minutes, or until greens begin to soften and reduce. Add carrots and bell pepper then stir fry about 30 seconds. Carrots will be crunchy. Remove from heat.
- Microwave sauce mixture on medium power 30 seconds, stir, then heat 30 seconds more, or until warmed throughout. Be careful not to burn peanut butter. Place noodles on a large platter or in a large shallow bowl. Layer tofu over noodles, then layer vegetables over tofu. Pour sauce evenly over vegetables and top with chopped cilantro.
Adapted from the book Vegan Soups and Hearty Stews for All Seasons, by Theresa Rafetto Note: Seitan is pure wheat gluten, and those who avoid gluten should avoid this ingredient.
- 12 to 16 ounces seitan, cut into bite-sized pieces
- 1 large bunch broccoli, cut into bite-sized pieces
- 2 cups fresh green beans, trimmed and cut into 1-inch pieces
- 3 large carrots, peeled and sliced diagonally
- 2 cloves garlic, minced
- 15-ounce can baby corn, liquid reserved
- 4 ounces fine wheat rice noodles
- 32-ounce carton low-sodium vegetable broth
- 1 1/2 cups crimini mushrooms, sliced
- 2 teaspoons grated fresh or jarred ginger, to taste
- 3 tablespoons cornstarch
- 3 tablespoons reduced-sodium soy sauce
- Freshly ground pepper to taste
Preparation- Drain any broth from the seitan into a soup pot or large, steep-sided stir-fry pan. Cut the seitan into bite-sized chunks and set aside. Add the broccoli, green beans, carrots, and garlic to the pot or pan with the liquid from the baby corn. Bring to a rapid simmer, then lower the heat. Cover and simmer for 5 minutes, or until the broccoli and green beans are bright green, making sure there is enough liquid in the pan to keep the bottom moist.
- Cook the noodles according to package directions until al dente, then drain and cut into shorter lengths. Set aside until needed.
- Meanwhile, add the broth, seitan, mushrooms, ginger, and baby corn to the pan. Bring to a rapid simmer, then lower the heat. Cook over medium-high heat, uncovered, until the vegetables are tender-crisp, about 8 to 10 minutes.
- Put the cornstarch in a small bowl or mixing cup and stir in just enough of the liquid from the soup pot to smoothly dissolve it. Slowly pour into the soup pot and simmer just until the broth has thickened up. Stir in the soy sauce and noodles, season with pepper, and serve at once in shallow bowls.
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