Soy Curl Pepper Steak

I haven't been able to find my favorite steak substitute anywhere lately. I'd put pepper steak on my menu for the week, but forgot that I'd never located the Gardein beef tips. I decided to see what I could do with some soy curls, since they're a pretty versatile substitute. This was really tasty!!! It got a 5 out of 5, which is super rare! It's not low fat AT ALL, but it is high in protein, fiber, iron, and vitamin C and it still beats takeout from pretty much anywhere.

Sauce Ingredients:

3 TBS tamari

4 TBS rice wine

2 TBS corn starch

1/3 cup low sodium faux chicken broth (or vegetable broth)

1 TBS sesame oil

1 TBS sugar

1 TBS freshly ground black pepper (yes, a whole tablespoon!)

Into the wok, in this order:

1 TBS peanut oil

1 TBS canola oil

4 servings of soy curls, soaked in hot mushroom bouillon (faux beef would work, too)

3 cloves of garlic, minced

2 teaspoons minced ginger

1 red bell pepper, diced

1 green bell pepper, diced

1 large onion, diced

1/2 cup of chopped leeks

1/4 cup raw cashews

Instructions:

First, make the sauce. Just put everything into a bowl, whisk it together, and set it aside. 

Add the peanut and canola oil to the wok and get it super hot. Drain and squeeze the soy curls, then toss them into the wok (carefully) along with the garlic and ginger. Cook for about 3 minutes - the soy curls should brown. Add the peppers, onions, leeks, and cashews and cook for another 3 minutes. Add the sauce and cook for 1 more minute, 

Serve on top of a bed of rice. 

Nutrition (per 1/5 recipe - about 1 cup each serving):

Calories: 235
Fat: 14 g
Carbs: 15 g
Fiber: 16%
Sugars: 6.39 g
Protein: 9.5 g
Vitamin A: 16%
Vitamin C: 87%
Iron: 69%
Calcium: 1%

Spicy Oven Roasted Tomato Scones

My daughter hates tomatoes, so I only cook with them when she's not around (or I use tomato paste/sauce which she doesn't mind). Since she's at camp, the idea for this savory tomato-laden scone came to mind as I was thinking about what to make for breakfast this morning.

This one is SUPER good!! I asked Aaron how it was and he said "It was excellent. You should sell those." :) They're not terribly healthy - they're scones - but they're so satisfying that when paired with a serving of veggie sausages, one is enough! The list of ingredients is long, but it really comes together quickly!

Ingredients
1 TBS flax meal + 3 TBS warm water, whisked together in a small bowl and set aside
2 cups flour
1 TBS baking powder
1 TBS sugar
1/2 tsp salt
1.5 tsp garlic powder
1/2 tsp onion powder
1.5 tsp red pepper flakes (use less if you're not into spice)
1 tsp jalapeno flakes (optional - adjust for preferred level of spice)
1 tsp cracked black pepper
2 tsp dried basil
1 pinch ground fennel or pizza seasoning
5 TBS Earth Balance (or other vegan margarine)
1/2 cup Kirkland Oven Roasted Tomatoes (from Costco - this is what I used) or sun dried tomatoes packed in oil, chopped into little pieces
1/2 cup plain soymilk

Instructions
Preheat your oven to 400 and get a baking sheet ready (I use parchment for anything that goes in the oven under 420 degrees).

In a large bowl, add the flour, baking powder, sugar, salt, and all of the herbs and spices (garlic to fennel). Mix it well, then cut in the margarine using a pastry blender or forks until it looks pebbly. Add in the tomatoes, the flax/water combo, and the soymilk and mix - you'll probably need to use your hands to get it to mix fully. Then knead it for a minute. Form into a circle on the baking sheet, then cut it like it's an 8-slice pizza. Put it into the oven for 15-18 minutes, then serve hot.

Nutrition
per scone
Calories: 204
Fat: 9.4 g
Carbs: 26 g
Fiber: 2.1 g
Sugars: 3.6 g
Protein: 4.3 g
Vitamin A: 2%
Vitamin C: 5%
Calcium: 4%
Iron: 8%

Springy Orzo

This orzo was a huge hit! It's hearty and flavorful.

Ingredients:
(makes 9 1-cup servings)
12 oz orzo
1 bunch of asparagus, cut into small pieces
1 TBS olive oil
1 small onion
1 leek, cleaned carefully (they get dirt in the layers somehow) and diced
1 red bell pepper, diced
1 cup of mushrooms, diced
14 oz can of artichoke hearts in brine (drained and rinsed, then torn into smaller bits)
1 lemon, zested and juiced (you'll need about 1.5 teaspoons of zest and about 1/4 cup fresh lemon juice)
1/2 cup sun dried tomatoes in oil (separated into two 1/4 cup portions)
3 cloves garlic
1/4 cup fresh parsley, chopped finely
1/4 cup nutritional yeast (optional, but it adds a nice cheesiness)
1/2 cup pine nuts, toasted
Salt to taste (if you have mushroom salt, I HIGHLY recommend using it here)
Pepper to taste

Cook the orzo and steam the asparagus while you prepare the other vegetables. When the orzo is fully cooked, stir in 1/4 cup of sun dried tomatoes in oil. This keeps the orzo from clumping.

Place the olive oil in the pan, then add the leek, onion, and pepper. Cook until softened, about 8 minutes, then add the mushrooms, artichokes, garlic, and 1/4 cup of the sun dried tomatoes. Once the asparagus has softened from the steaming, add the asparagus to the pan. Add the cooked orzo to the pan along with the parsley, 1/4 cup lemon juice, and 1.5 teaspoons of zest. Let the flavors blend. Add in nutritional yeast, salt, and pepper, and top with a portion of the pine nuts (scant one tablespoon).

I served with a fun new (to me) green called mache. It's nice and nutty and flavorful. I used a little olive oil, a little of the lemon juice, and a bit of garlic to make a very simple dressing for it, and it turned out great.

Nutrition Facts (for the orzo)

Serving Size 1/9 of the recipe (1 cup)

Calories 249

Total Fat 7.5g

Sodium 496mg

Potassium 156.2mg

Carbohydrates 38.2g

Dietary Fiber 5.5g

Sugars 5.8g

Protein 7.3g

Vitamin A 7% • Vitamin C 56% Calcium 4% • Iron 24%

Creamy Cauliflower Soup

This soup sounds a little boring,  but I assure you it is not! It is my new favorite soup and you should definitely make this. Definitely! Make it! It is so good! We all loved it and it got a 4.75/5 rating!! I will double it next time.

1 cauliflower head, washed, cored, and broken into florets.

1 onion, diced

1 TBS coconut oil (yeah, the solid stuff)

1.5 cups frozen butternut squash cubes

3 cloves of garlic, pressed or minced

2 cups vegetable broth

1 cup water

1/2 tsp salt

1/2 cup coconut milk (the stuff from the can, mixed well)

1 TBS nutritional yeast (optional)

Heat up the coconut oil in a large pot, then add the onion and cook until golden. Add in the butternut squash and garlic and cook for about 4 minutes, then add in the cauliflower pieces and cook for another 5 minutes, until they've softened somewhat. Add in the broth and water and cook for about 30 minutes or until the vegetables are very soft. Take half of the mix and put it in a blender, blend until smooth, then add it back to the pot. Add the salt, coconut milk, and nutritional yeast (if using). Serve! It makes 3 servings, but we all wished I'd doubled it. :)

Calories: 221

Fat: 11.7 g

Carbohydrates: 25.4 g

Fiber: 8.8 g

Sugars: 10.3 g

Protein: 7.1 g

Vitamin A: 110%

Vitamin C: 176%

Calcium: 9%

Iron: 11%

Vegetable Paella

I know this won't win any authenticity awards, but I thought this was a tasty vegan take on a classic dish.

1 cup arborio rice (the kind you use for risotto)

1 TBS olive oil

4 cups vegetable broth

8 ounces of artichoke hearts, broken apart

1 red bell pepper, diced

1 yellow onion, diced

1 cup green peas

1 can fire roasted tomatoes

1 cup of carrots, cut into thin rounds

12 asparagus spears, diced

4 cloves of garlic, minced

some saffron threads (to taste/budget)

1 tsp smoked paprika

1/4 tsp cayenne (or more if you like spicy stuff)

salt to taste

Cook the pepper and onion in the oil until the onion is translucent. Add carrots and cook for another few minutes, allowing the carrot to soften. Add everything except for the peas and asparagus, and cook over medium heat for about 15 minutes, stirring often. You may need to add more broth, depending on how thirsty your rice is. Add the peas and asparagus and cook for another 10 minutes or until rice is done.

We loved it and rated it a 4.5 out of 5.

It makes 4 generous servings.

Calories: 274
Fat: 3.9 g
Carbs: 53.4 g
Fiber: 11g
Sugars: 10.3 g
Protein: 8 g
Vitamin A: 119%
Vitamin C: 116%
Calcium: 7%
Iron: 24%

Unchicken & Dumpling Soup

I love this soup, because it reminds me of what my mom made when I was growing up. I know a lot of people who say their moms were/are bad cooks, but mine has always been solid! It's satisfying and tasty, and, if you don't have all of the listed vegetables on-hand, or you want to add spinach or potatoes or something, it is flexible enough to accommodate. It's especially good if it's a cold night or you're sick, but I like it all of the time.

Unchicken Soup Ingredients

1 TBS olive oil

1 medium onion, diced

4 cloves garlic, minced

1 cup carrots, diced

1 cup celery, diced

1 cup green peas

2-3 servings of faux chicken, cooked & diced (I used a kind from Canada called Blue Menu, but I've used diced Morningstar Griller patties, Morningstar Meal Starter Strips, and off-brand faux chicken strips.)

3 large cubes of un-chicken bouillon 

8 cups of water

1 tsp poultry seasoning

2 bay leaves

pepper to taste

Dumpling Ingredients

1.5 cups all purpose flour

2 tsp baking powder

1/2 tsp salt

3 TBS vegetable shortening

3/4 cup plain soy milk

First, start the soup part. Get a stock pot and add the olive oil, garlic, onion, carrots, and celery, and pan fry until the onions have softened. Add peas and cook for another 5 minutes. Then add in the water, poultry seasoning, bay leaves, and bouillon cubes and cook for about 10 minutes on medium heat.

While the soup is cooking, mix flour, baking powder, and salt, the cut in shortening with a pastry blender. Add soy milk, stir until just combined (over-mixing makes hard dumplings instead of fluffy ones). Set aside.

After the soup had been cooking for 10 minutes, drop the dumplings in gently, and cook for 10 more minutes, uncovered. Then push a dumpling aside and add the cooked un-chicken pieces carefully, trying to keep the dumplings from getting jostled too much. Put the lid on the pot and cook covered for 10 more minutes, then serve. We served it with a simple side salad.

This gets a 4 overall rating.

Nutritional Info for 1/6 of the Soup with dumplings:

276 Calories

11 g Fat

32 g carbs

4.2 g fiber

4.6 g sugar

13.2 g protein

48% Vitamin A

9%   Vitamin C

11% Calcium

156% Iron

Quinoawesome

What the heck is quinoawesome and how do you say it? Quinoawesome is a dish that my daughter and I invented a few years ago and it's been a staple since. You say key-noah-awesome.  I served it with delicata squash rings (not pictured now, since I replaced the terrible picture that was here before). I love delicata because it's easy to work with, easy to cook, and wholly edible; you can eat the skin once cooked!

Quinoawesome Recipe:

2 tsp olive oil
1 small onion, minced
6 cloves garlic, minced
1/2 cup quinoa
1/4 cup white rice (uncooked)
2 cups water
1 large faux chicken bouillon cube
2 tsp ground cumin
1/4 tsp cayenne
1/2 tsp smoked paprika
1 tsp oregano, crushed in your fingers
1 cup corn
2 cans black beans, drained and rinsed (red beans, kidney beans, and northern beans all work here, too)

Warm up the olive oil in a large pan, then add the onion and cook over medium heat until lightly browned. Add the garlic and cook for about 1 minute. Add everything else except the beans and corn and cook about 20 minutes, stirring frequently, until liquid is absorbed and grains are soft. I usually add up to another cup of water to get the grains softened nicely. Add beans and corn, cook for 5 minutes to let the flavors mix. Serve with a dollop of Tofutti sour cream and a squirt of Sriracha.

Overall, we rate it about a 4.

Delicata Recipe:

3 delicata squashes
1 TBS olive oil
Cinnamon & sugar to taste

Heat oven to 450. Wash squash, then cut each into rings, pushing out the seeds from the middle. Place the rings on a baking sheet and put the oil on the sheet, rubbing it around to cover each piece. Cook for about 30 minutes, flipping every 10. Sprinkle with cinnamon sugar OR brown sugar (or both!)

Nutrition for 1/6 of the quinoawesome:

250 calories
4 g fat
12 g protein
43.8 g carbohydrates
8.5 g fiber
2 g sugars
337 mg sodium
2% Vitamin A
6% Vitamin C
8% Calcium
21% Iron

1 whole delicata + 1/3 TBS olive oil:

100 calories
4.6 g fat
2 g protein

7 g carbohydrates

2 g fiber
6 g sugar
0 mg sodium
140% Vitamin A
30% Vitamin C
4% Calcium
4% Iron

Lentil Soup with Garlic Drop Biscuits

It's been alternating between cold and hot weather here in Southeast Michigan. Yesterday was a cold one, so it was the right day for a hearty bowl of lentil soup and fresh biscuits.

I've been playing with lentil soups, and I now have the perfect recipe that gets about a 4.5 overall on my family's scale. 

Lentil Soup Recipe

1 TBS olive oil

1 large sweet yellow onion, diced

2 carrots, diced

3 cloves garlic, minced

1/4 tsp cardamom

1/2 tsp coriander

1 tsp ground cumin

1 tsp ground turmeric

1/4 tsp smoked paprika

6 cups water

2 large bouillon cubes, crumbled (I used Edward & Sons Not-Chick'n)

1 1/2 cups red lentils (picked over and rinsed)

Heat the oil in the pan over medium-high heat and add the onion and carrot.Cook until the onion is soft and translucent. Add the garlic and cook briefly, then add all of the spices and stir until fragrant. 

Put the mix into the pressure cooker, then add the water, bouillon, and rinsed lentils.Cook at high pressure for 8 minutes, and allow for a natural release. I am sure you can do this over the stovetop, too, if you don't have a pressure cooker, but if you have one, use it here! On the stovetop, just keep everything in the same pan and cook, covered and stirring occasionally, until lentils are tender. This makes 6 servings.

While the cooker is doing its magic, you can make the biscuits. Drop biscuits are THE way to get fresh bread on the table with minimal effort.

Drop Biscuit Recipe

1/2 cup vegetable shortening (I use Spectrum)

2 cups all purpose flour

1 TBS sugar

1 TBS baking powder

1 tsp salt

1/2 tsp garlic powder

1 cup plain soy milk

Preheat the oven to 450. Combine flour, sugar, baking powder, salt, and garlic powder and mix well. Cut in the shortening using a pastry blender (easiest) or forks, until it looks like crumbs. Stir in soy milk until everything is just combined. Over-mixing will make terrible biscuits, so don't do that.  

Drop 12 equal portions of dough onto a non-stick (or greased) cookie sheet, then cook for 9-12 minutes on the middle rack. I told you it was easy!! The garlic flavor isn't very strong, so if you're not counting calories, you could melt some margarine and add in fresh garlic and parsley, then brush the tops of cooked biscuits with that. But they're really rich and don't need butter at all.

Nutrition Info:

Soup (1.25 cups)          Biscuits (each)
                                                         
Calories 207                  Calories 152
Fat 3.4g                         Fat 8.3g
Carbs 33 g                     Carbs 16 g
Fiber 8.5 g                     Fiber 1 g
Sugars 5.3 g                   Sugars 2.2 g
Protein 11.9 g                Protein 2.6 g
Vitamin A 72%              Vitamin A 1%
Vitamin C 8%                Vitamin C 0%
Calcium 6%                   Calcium 3%
Iron 18%                       Iron 4%

Mushroom Stroganoff & Broccoli

My daughter came home from a weekend at orchestra camp, so I wanted to serve a hearty favorite. Mushroom stroganoff is always eaten with glee in this house. It's not a pretty dinner and it's not the healthiest thing I make by far, but it tastes good!

I serve it with mushy broccoli (my family likes it when the broccoli is nearly liquefied) and atop "noodle style pasta" which is a vegan version of egg noodles.

Average rating: 4.5 of 5

The recipe:

16 oz. white button mushrooms (I have tried others, but the flavor wasn't as nice, IMHO)
3.5 TBS margarine
1/4 cup all purpose flour
2 cup water
1 Edward & Sons Not Chicken Bouillon Cube
1 tsp garlic powder
1 cup Tofutti Better than Sour Cream
Salt & pepper to taste

Wash and dice mushrooms. Melt margarine in the pan, then add the mushrooms and cook for about 10 minutes. Sprinkle the flour evenly over the cooked mushrooms, whisk it in and let that cook for 2 more minutes while whisking. Drop in the bouillon cube, scatter in garlic powder, and then slowly begin adding the water, whisking until it is all incorporated. Finally, mix in sour cream and let it cook until warmed (don't boil it). Serve on top of cooked noodles*, then salt and pepper to taste.

*If you're not counting calories, slather those suckers in margarine before you put the sauce on top. It adds something to it.

The meal as a whole (1.5 cups plain noodles, 1/2 cup sauce, and 1 cup broccoli) has the following nutritional values:
412 calories
66g carb
13.7g protein
11.6g fat
267mg sodium
0 cholesterol (it's vegan, duh)
7.8g fiber
8.3g sugar
48% Vitamin A
171% Vitamin C
6% Calcium
26% Iron