Tag Archives: vegetarian

Black Eyed Pea Hummus, Happy New Year!

03 Friday Jan 2014

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Happy New Year! As is tradition, black-eyed peas are served to bring good fortune, prosperity, and all those nice things we like say we are going to resolve to do but never make it through the whole year. Pork products are usually used to garnish or marinate, but seeing as this is a vegan blog, I thought it best to refrain from the meat and meat substitutes. Try this awesome hummus made from black eyed peas instead of chick peas!

Ingredients:

  • 3 cups cooked black-eyed peas                 ($0.46)
  • 4 tsp. minced garlic                                    ($0.32)
  • 6 tbsp. fresh squeezed lemon juice            ($0.12)
  • 2 tsp. salt                                                        
  • 2 tbsp. olive oil                                               
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 4 tbsp. tahini                                               ($0.95)

Preparation:


Soak the black-eyed peas for at least 6 hours, or overnight. Drain and place them in a large sauce pot filled with water. Bring to a boil. Reduce heat to medium low and simmer for 90 minutes. Drain them thoroughly. Add them to a blender or food processor. Add the garlic, lemon juice, salt, olive oil, garlic powder, onion powder, and tahini and blend until very smooth. Once it is smooth, blend it again until it is very, very smooth. The hummus should be very smooth. Place in a serving bowl and garnish paprika and a drizzle of olive oil. You can use canned black-eyed peas for quicker preparation. I made a salad to go with the hummus. Baby spinach leaves, diced yellow peppers, and chunks of Daiya havarti cheese with an aged balsamic vinaigrette dressing. 

Save the water from draining the beans
It can be used as a broth or a base for a soup or stew!
It contains some leftover nutrition from boiling the beans

I got new adjustable measuring spoons for christmas!
They are a great, space saving tool for my tiny 500 sq-ft apartment

An easy way to prevent lemon seeds from getting into your food
is to slice a lemon and hold it up to the light
You can use a knife to poke the seeds out

Tahini is the heart behind hummus
It gives it the creamy texture and smooth flavor
It also combines nicely with other flavors like garlic

Blend all ingredients until very smooth
THE HUMMUS SHOULD BE SMOOTH

The olive oil will keep the top from getting too dry and crusty

The sweetness of the yellow peppers contrasts nicely
with the tartness of the vinaigrette and sharpness of the havarti cheese

I hope the New Year is filled with joy and success and plenty of great vegan meals! 

New England "Clam" Chowder

29 Sunday Dec 2013

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This blog post has been a long time coming. I made this for the first time back in October and am just now posting it. Why? Procrastination. It’s a bitch. Anyway, I am here to present to you…Vegan Clam Chowder! Another incredible recipe from the Post Punk Kitchen, Isa nails it! She calls hers the New England Glam Chowder, which is super fitting for her post punk theme. The first time I made it, I let it simmer for too long and it turned out super thick but still delicious. The second time, it was the proper consistency and tasted EXACTLY like clam chowder. Like, for real. The salt and brine of the Atlantic Ocean was in every spoonful. YET NO ANIMAL CRUELTY!!

Ingredients:

  • 1 cup cashews (soaked min. 2 hours)       $2.12
  • 2 cups vegetable broth                              $0.24
  • 4 tsp. corn starch                                      $0.05
  • 1 tbsp. olive oil                                             –
  • 1 large yellow onion, diced                        $0.19
  • 3 carrots, peeled and chopped                 $0.12
  • 3 stalks of celery, chopped                       $.012
  • 4 oz. shiitake mushrooms, sliced              $0.99
  • 8 oz. button mushrooms, sliced                $0.99
  • 2 russet potatoes, peeled and chopped   $0.32
  • 1 tsp. salt                                                      –
  • 2 nori sheets, finely chopped                    $0.75
  • 3 cups vegetable broth                             $0.36
  • 2 tbsp. tomato paste                                $0.24
  • 2 tbsp. lemon juice                                   $0.12

Preparation:


Saute the carrots and onions in a large soup pot in olive oil until tender. Add the mushrooms and celery. Cook until tender, but do not overcook; the mushrooms take the place of the clam parts so it is best if they are still a bit chewy. Add the potatoes, nori, salt, and 3 cups vegetable broth and cover. Bring to a boil and reduce heat to low. Cook for 10-15 minutes or until the potatoes are tender. Drain the cashews and add to a blender. Add 2 cups of vegetable broth and corn starch. Blend until smooth. This may take a little time; the sauce must be very smooth or the soup will have tiny little cashew pieces and taste gritty. Slowly add the cashew cream sauce and gently simmer for about 7 minutes; it should start to thicken. When it has reached desired consistency, add the tomato paste and lemon juice. It is now ready to swerve! I mean, serve. Garnish with crumbled saltine crackers for a nice little crunch!

There is a lot of chopping going on in this recipe
A food processor will ease your wrist and the prep time

Soaked cashews are the secret ingredient
When soaked and blended, they add a creaminess to any recipe

You can use this base recipe for cashew cream
in the place of dairy for soups, sauces, and more!

DO NOT TRY THIS AT HOME KIDS. I only took the lid off
and took a picture because I wanted to reiterate
how important it is for the cream to be SMOOTH
The extra time in the blender will yield a nice, creamy sauce
Using a large soup pot to sauté things will save you extra dishes to wash

The celery adds a nice, earthy flavor to the chowder and the
mushrooms imitate the clamminess of actual clams

This blend of sautéed veggies will make your kitchen smell great
I like to add extra salt at this point so it soaks into the veggies

Chop the potatoes into ¼” cubes so they soften
easily without turning into mush
Too large and they will be crunchy; too small and mush

The nori will add the taste of the sea!
If you are prone to a more mild flavor, leave the nori out or
only add half of a sheet

This is also a great vegetable soup recipe. Stop here and leave out
the cashew cream and this soup still tastes incredible!

The tomato paste will bind all of the flavors together and
adds a deep, richness to the broth

This time I simmered for too long and everything got overcooked
It still turned out great; it was more like a thick stew
The potatoes were mush and the mushrooms lost their chewiness

This time was perfect! An incredible recipe for all occasions!

I like to make big batches and store them for through out the week
If your blender is big enough, you can make both batches of
the cashew cream at once; if not, make two separate batches
I learned the hard way and had an overflowing stream of
cashew cream mess to clean up
There you have it. Vegan Clam Chowder. I have a sneaking suspicion that if this were to be served to an omnivore, they would not be able to tell it was vegan! It is that convincing. Make it for your friends and try to deceive them!!
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Potato Latkes with Cranberry Applesauce

09 Monday Dec 2013

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Just in time to miss Thanksgivukkah, these latkes are still crunchily delicious! I had intended to get this recipe out before Thanksgiving, but the holiday season is like the riptide currents in the Pacific Ocean; I was being torn every which way and had zero time to post any blogs. Now that life is seeming to calm before the storm of Christmas, I hope to regularly post to the blog again.

This cranberry applesauce is actually useful all fall! It combines traditional fall spices with the tartness of cranberries and green apples that can be served warm or chilled!

Ingredients:

  • 2 cups fresh cranberries         ($0.89)
  • ½ tsp. ground cinnamon             –
  • ½ tsp. ground nutmeg                –
  • ¼ cup brown sugar                ($0.23)
  • ½ cup sweet red wine            ($1.25)
  • 4 green apples                       ($2.76)
Combine the cranberries, cinnamon, nutmeg, brown sugar, and wine in a medium sauce pan and bring to a boil. Reduce heat to low and simmer for 20 minutes. Core, peel, and slice the apples into bite sized chunks. Add the apples, cover, and simmer an additional 20 minutes. Remove from heat, let cool and SERVE!

Red wine brings out the subtle sweetness of the cranberries

I left the skins on the apples the first time but the final
consistency was a bit too chewy

Cook away! The lid is important to keep the steam
inside the pan so it does not dry out

Deliciously sweet and tart cranberry applesauce!
Fried potatoes are basically all you ever crave in life. These potato latkes take a small amount of extra preparation, but are ever so worth it! 

Ingredients:

  • 2 large onions, diced          ($0.24)
  • 1 unit egg replacer                  –
  • 2 tbsp. whole wheat flour       –
  • 1¼ tsp. sea salt                      –
  • 1 tsp. baking powder             –
  • 2 lbs. potatoes                    ($1.27)
  • Vegetable oil for frying        ($0.98)
Grate the potatoes. Place them in the center of a thin cloth like a cheesecloth and wring out the liquid over a bowl. Dice the onions and add the potatoes and onions to a mixing bowl. Pour out the liquid from the potatoes until only the starch remains. Scrape the starch into the mixing bowl. In a separate bowl, mix together the egg replacement, flour, sea salt, and baking powder. Stir until fully incorporated. Add this mixture to the potatoes and onions. Stir well. Heat about 4 inches of oil to 375°F, or slightly above medium heat. Take a handfuls of the mixture and flatten them into 2 inch wide circles. Drop them in the oil with a slotted spatula 3 at a time. If you place too many in the oil, the temperature will drop and the latkes will not cook correctly. Fry until they are golden brown. Place aside to cool on a paper towel. Top with the cranberry applesauce and a dollop of vegan sour cream and you have an instant Thanksgivukkah feast! 

A food processor with a grater attachment is
a much quicker way to grate them
I live in the stone age and hand grated all the potatoes

I also hand diced all the onions
If one of my lovely readers is ever so kind enough
to buy me a food processor I will dedicate a week of my time to
cook for them

This may be the hardest step in the recipe
Keep moving the potatoes around to get the most liquid out

Red skin potatoes will turn your cloth pink
JUST A FAIR WARINING: it does not come out

Eww…delicious starch!

The Batter
My proportions were wrong because I used EnerG egg replacer
If the mixture is too liquidy, add more flour and baking powder
LIQUIDY: (adj.) – the state of being more liquidy than desirable

I have said this before and I will say it again:
DO NOT LET THE CRISPIES THAT FLOAT AROUND
STAY IN THE PAN OR THEY WILL BURN DOWN YOUR HOUSE!

What a nice hipster pic taken with ôggl by Hipstamatic
Jimmy lens with Blanko Noir film for those that care
Seriously though. Make these latkes even if Thanksgiving was last week and you still have 3 half-eaten casseroles in the fridge! It is definitely still fall until December 21st and definitely still the season for fall foods! 
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BLT Mac & Cheeze

21 Monday Oct 2013

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While blog surfing for vegan mac and cheese recipes to satisfy my constant cheese cravings, I discovered the Post Punk Kitchen! Run by Isa Chandra, author or some of the most popular vegan cookbooks, PPK has amazing recipes, notes, and tips for a rookie chef like me. I decided to try some of her recipes out and MAN OH MAN! So… I do not really miss bacon; I never really enjoyed it as an omnivore. BUT EGGPLANT BACON! This is a must-try, not only because it is crazy delicious, but it is crazy inexpensive too!

Ingredients:

  • 1 eggplant                                 ($1.20)
  • ¼ cup soy sauce                      ($0.07)
  • 1 teaspoon liquid smoke         ($0.03)
  • a drizzle of olive oil

Preparation:


Preheat the oven to 425°F. Slice the eggplant into ⅛ inch slices. Drizzle a baking sheet with olive oil so the eggplant does not stick. I have found this also makes the “bacon” a little crispier. Bake for 8 minutes, rotating the pan halfway through. Remove the pan and flip the slices. Remove the slices if they are starting to become dark brown. Cook for about 3 more minutes. Remove and let cool. Dip the eggplant in a mixture of the soy sauce and liquid smoke. Make sure they are evenly coated. Lower the oven down to 350°F. Bake the bacon again for about 4 more minutes, just to reheat and let the smokiness of the sauce absorb into the eggplant. Time to MUNCH!

Wrap your baking tray with aluminum foil for a quick clean up!

I bought a big eggplant so I chopped the head off and cut it
in half before I sliced it
Smaller eggplants just need to be sliced

Try to slice it super thin so it will become crispy when baked

I used varying sizes for variety

Arrange neatly with no overlap so they bake evenly

The secret ingredient is liquid smoke! What an
amazing flavor!
HINT: for gluten-free, use tamari sauce

Make sure the pieces are crispy before dipping into the sauce
or they will fall apart

VEGAN BACON DELICIOUSNESS

So that is the B part of the BLT. Isa suggests using arugula for the L because lettuce is just SO BORING! I agree. T for tomatoes and now it is time to make the cheeze sauce! I altered her recipe slightly, using less lemon juice because it was a little too citrusy for my liking. 

Ingredients:

  • 1 cup cashews (soaked)       ($1.66)
  • 1 cup vegetable broth           ($0.70)
  • 3 tbsp. nutritional yeast        ($0.85)
  • 2 tbsp. fresh lemon juice      ($0.15)
  • 2 tsp. dijon mustard              ($0.08)
  • 1 medium clove of garlic      ($0.26)
  • salt and pepper to taste

Preparation:


Soak the cashews for at least 2 hours; I usually soak them overnight. Be sure to plan for the cashews expanding slightly; use plenty of water and completely submerge them. Drain the cashews and place all of the ingredients in a blender. Blend until smooth. Cook some pasta al dente and drain it. Add the cheeze mixture and pasta back into the same pot the pasta cooked in. Cook for an additional 3 minutes on medium heat until warmed through. Top with the eggplant bacon, arugula, and tomatoes for the tastiest mac and cheese recipe since Kraft EasyMac!

Cashews work well because they are a naturally soft nut
They give the cheeze a slight sweetness

I use a Magic Bullet Blender, so it took a little bit longer to blend
the ingredients until smooth

Make sure to use raw cashew pieces
Roasted cashews will not soak correctly

Due to the locking feature, I was able to take the lid off
while blending and take this picture
No mess was made but I do not endorse this behavior

While the water was boiling for the pasta
I sliced the tomatoes in half

Grape tomatoes work well for this recipe
They are already bite-sized and slightly sweeter
They also make the final product look pretty

I used brown rice penne pasta to avoid gluten

OH MY GAWD
This seriously has turned into one of my most favorite meals
Huge shoutout to Isa Chandra at the Post Punk Kitchen
So there you have it. If you are ever missing cheese and think you may not be able to make it another day without the delightful dairy product, make this recipe and all shall be well with the world.

Buffalo Tempeh Burger

19 Saturday Oct 2013

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Sooo….tempeh? What even is tempeh? I had absolutely no idea what tempeh was 6 months ago. In the vegan community, tempeh is like a gift sent from above! Basically, it is a soy product that is very similar to a “burger” patty. True. 

organic 3 grain tempeh trader joe's buffalo chicken
It’s organic too! 

Marinated in buffalo sauce, this tempeh burger imitates buffalo chicken so closely it is may actually contain traces of animal protein. Except, not. Tempeh is 100% vegan. Here’s what you do:

Ingredients for 1 burger:

  • ½ package tempeh            ($0.99)
  • 1 slice havarti “cheese”     ($0.99)
  • 1 slice of a tomato             ($0.12)
  • ¼ of an avocado                ($0.25)
  • ¼ cup buffalo sauce          ($0.23)
  • 1 small burger bun             ($0.37)
  • 1 slice dill pickle                 ($0.16)

Preparation:


Slice the tempeh in half lengthwise. Slice these halves in half again perpendicularly so you have 4 slices, about 3″ X 3″ square. Marinate the slices of tempeh in buffalo sauce for about 2 hours. Preheat the oven to 350°F. Bake in the oven for 40 minutes; turn the tempeh over halfway through cooking and add the slice of cheeses so it will melt. Toast the bun until lightly brown. Spread the extra sauce from the marinade over both sides of the bun. Layer the tomato, avocado, and tempeh slices and the burger is complete! Dill pickles go extremely well with the flavor of buffalo sauce; add a spear to your plate for a tangy treat.

organic 3 grain tempeh trader joe's buffalo chicken
The pineapple took away from the sharp bite of the buffalo.
Discretion is advised.

daiya havarti style dairy free cheese jalapeño garlic
Daiya is the best brand! This jalapeño garlic variety is
perfect for the spiciness of the buffalo sauce!

tomatoes avocados
Delicious colors! The tomatoes calm the spices and the avocados
add a creaminess to balance the spices.

marinade marinate buffalo sauce havarti cheese
Look at that melty cheese! It is almost sinful how amazing
vegan cheese can taste. 

buffalo tempeh burger chicken avocado tomato havarti cheese
The burger was a little tall; try flattening the burger
a tiny bit so it fits in your mouth better.

buffalo tempeh burger chicken avocado tomato havarti cheese dill pickle
This burger seriously competes with any and all buffalo chicken
burger I have ever had. The texture of the tempeh is so meaty.

I had originally made this recipe with sliced pineapple, but it turned out to hinder the already complicated flavors of tempeh, buffalo, tomato, and avocado. I left it out of the recipe, but for a twangy twist on this recipe, add cubed pineapple to the marinade and garnish the burger with a cube on top. 

Did you know?


Another one of those weird asian products you always see but never know what they are, tempeh is originally from Indonesia. Naturally fermented with controlled cultures, this soybean “cake” is firm and grainy. The whole bean is fermented, providing additional nutrition; it has a higher protein, dietary fiber, and vitamin content. Soaked first, the beans and grains are partially cooked while a mild acid is added, usually vinegar. This lowers the pH and created a perfect environment for fermentation. Spores are added and the process is almost complete. After sitting for 24 to 36 hours, the tempeh is considered “ripe”. 

tempeh banana leaves jakarta indonesia
This tempeh is wrapped in banana leaves, ready to sell
in a market in Jakarta

Preparation of tempeh ranges from deep frying to baking. Tempe bosok is even rotten tempeh, used in small amounts as a flavoring! 

tempeh burger bun
Tempeh used as the bread bun for a burger! Looks like I may be
concocting a new recipe soon!
And now you know. You don’t have to be scared of that whitish-gray, lumpy, bean curd any longer! Feel free to comment with suggestions and any cooking tips you might have! 

Soy Sautéed Zucchini and "Meat"balls

13 Sunday Oct 2013

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Salty, savory, sautéed vegetables may be my favorite thing in the whole entire world. I had rarely used soy sauce to sauté vegetables before this recipe but from now on, I am using it instead of oil. This recipe puts any spaghetti and meatball recipe to shame! Tasty zucchini “noodles” with fried black bean “meat”balls? Let’s get cookin’! So.

Ingredients:


  • 2 zucchini squash          ($1.57)
  • 1 cup pasta sauce         ($0.75)
  • 1 cup black beans         ($0.12)
  • ¼ cup vegetable oil       
  • ⅛ cup breadcrumbs 
  • 4 tbsp. soy sauce
  • 1 handful of oats
  • 2 tsp. garlic powder

Preparation:


Slice the zucchini into strips. 

Sauté the sliced zucchini in 2 tbsp. soy sauce until tender.



















Place the black beans, oats, garlic powder, and 2 tbsp. soy sauce in a bowl and smash them all together. If you like your balls with a little texture, leave some of the beans whole while still creating a mostly smooth mixture.


Roll the bean mixture into spheres. 



















Coat the balls with breadcrumbs.

Heat the oil on medium and when it is hot, fry the balls for 5 minutes, turning occasionally. For a crispier shell, fry for about 7 minutes, or until dark brown. Be careful of the small breadcrumb debris that will fall off. If this stays in the oil for too long it will burn and start smoking and the fire alarm will go off and a fire truck will come and you will have to say it was a false alarm and you will be embarrassed and dinner will be delayed and everything will be cold. 


Heat the pasta sauce. (Yes, I used the microwave out of convenience, but I would normally place it on medium-low in a small saucepan for 5 minutes.)




















Layer all of the ingredients and serve!


For an amazingly low price of $2.49, this flavor extravaganza is well worth the work! The beanballs may actually be prepared ahead of time without the breadcrumbs. Just place in the fridge for up to 2 days. I am going to try this recipe with yellow squash next time. Feel free to send in suggestions or your own additions! 

Did you know?


Going vegan or vegetarian has a plethora of health benefits. Lowering the risk of heart disease, cancer, hypertension, obesity, strokes, osteoporosis, diabetes, kidney disease, and numerous other serious illnesses, a plant based diet has been shown to be key to a long life. Fewer animals are harmed or killed in consuming only vegetables, fruits, and grains. The meat and dairy industry are the biggest drain on the environment and vegans and vegetarians greatly lower carbon emissions, thus having a minuscule carbon footprint. 

As if these benefits were not enough to make any sensible member of the human species convert to veganism or vegetarianism, Australia is now offering discounted health insurance for avoiding meat! Brian Jones, the managing director in Cheltenham of Make a Difference Insurance says, “Life insurance premiums are calculated based on several factors, including family medical history, lifestyle choices such as alcohol and nicotine intake, so surely a vegetarian or vegan diet should be considered, too.” A discount of up to 20% off premium rates is offered for participants with a qualifying dietary intake. 

sources: Ecorazzi and Herald Sun

Potatoes!

24 Tuesday Sep 2013

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Potatoes may not be the healthiest of the root vegetables, but certainly can provide a satisfying snack or side dish.

Garlic Chive Smashed Potatoes

mashed potatoes, smashed potatoes, vegan, potato, garlic, chive, earth balance
Buttery, garlicky, mashed potatoes!

Ingredients:

  • 1 lb. red skin potatoes                               ($2.30)
  • 1 cup vegetable broth                                ($0.70)
  • 4 tbsp. Earth Balance buttery spread       ($0.30)
  • 3 tbsp. chopped chives                             ($0.12)
  • 1 medium clove garlic                                ($0.24)

Preparation:


Bring a large pot of water to a boil. Scrub and rinse the potatoes and chop them into small pieces. Add the potatoes to the boiling water and cook for 30 minutes covered stirring occasionally. Drain the potatoes and add them back to the pot. Peel and mince the garlic and smash it with a pestle and mortar or the blade of a large cutting knife. Chop the chives into small pieces. Add the garlic, chives, vegetable broth, and buttery spread. Mix well to distribute the ingredients evenly. Serve with salt and pepper to taste! 

Earth Balance offers an amazing butter alternative. It tastes, looks, and even MELTS like butter! I cannot praise this product enough. They even come in different varieties: Original, Olive Oil, Soy Free, Omega 3, Soy Garden, and Organic Whipped! All are vegan, 0 grams trans fat, and certified non-GMO! 
The vegetable broth in the potatoes will give them a deep, rich flavor and add some creaminess to the texture. Inexpensive, easy, and delicious, these potatoes will ‘smash’ any side dish at a potluck or gathering for only $3.66! 

Baked Sweet-Potato Chips

Ingredients:

  • 2 large sweet potatoes            ($2.06)
  • 2 tsp. thyme                             ($0.08)
  • 2 tbsp. extra virgin olive oil    
  • 2 tsp. garlic salt

Preparation:


Pre-heat the oven to 400°F. Scrub and rinse the sweet potatoes and cut them into thin slices. Lay them on a baking tray wrapped in aluminum foil. Drizzle some olive oil over the slices. Sprinkle the thyme and garlic salt on top. Place the chips in the oven for 10 minutes. Take them out and flip them over, adding more garlic salt and thyme. Place in the oven for an additional 10-15 minutes or until the edges become crisp and browned. You now have a delightful snack for only $2.16! 

baked, sweet potato, chips, vegan, healthy snack
Arrange the slices evenly to bake correctly

baked, sweet potato, chips, vegan, healthy snack
Crispy sweet potato chips!

Did you know?

Sweet potatoes may be the most healthy variety of potato; a one cup serving contains 4 grams dietary fiber, 2 grams protein, 377% DV Vitamin A (beta-carotene), as well as Vitamin B-6, Calcium, Magnesium, tryptophan, potassium and Vitamin C! They are also rich in complex carbs.

Sweet potatoes also have a very low glycemic index, which means they do not raise blood sugar levels. This is very important for people with Diabetes or others who monitor blood sugar. Diabetics may enjoy the sweetness of a sweet potato without worrying about needing a shot!

As with most vegetables, fruits, and roots, the skin is where most of the vitamins and minerals reside. Leaving the skin on the sweet potato will ensure the most nutrition possible. Another way to absorb the most nutrients is actually adding a small amount of oil. Beta-carotene is fat soluble so when mixed with the fat from oil, the human body absorbs is very efficiently. 

Beta-carotene also combats the free radicals within the body. This not only reduces the risk of cancer, but protects the skin from aging quickly. Expensive skin care products like retinol and retinoic acid are derived from beta-carotene; sweet potatoes are a great, inexpensive way to care for the skin! 

When the body is stressed, it requires more potassium; the high potassium content in sweet potatoes will alleviate muscle tension and soreness. 


Growing sweet potatoes is easy! Requiring only 100 days without frost or snow, these crops make a great starter for a beginner garden. There are very few diseases they are susceptible to so they require very little cultivation and pesticides. Start saving on groceries by growing your own sweet potatoes! 

    Kale Chips

    17 Tuesday Sep 2013

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    “Eww…kale!” you may say. Do not be fooled by this dark green, curly, spiky leaf! Kale is delicious. Even the most veggie-hating, meat munching person loves a nice big bag of salty, fatty potato chips; well, kale is the new potato! I make my kale chips by placing one cup of sliced kale leaves in a large mixing bowl. Drizzle some extra virgin olive oil over the leaves and add some garlic salt on top. Toss the leaves to spread the oil and salt evenly. Place on a baking tray in the oven at 350° for 20 minutes. 

    kale, kale chips, garlic salt, olive oil
    Sliced, seasoned kale ready to be baked

    kale, kale chips, garlic salt, olive oil, healthy snack
    Arrange the kale evenly on the baking tray

    Seriously, these kale chips will fool you. They crisp very nicely and they taste amazingly fresh. I naturally love the taste of green veggies, but even for the picky eater, baked kale with salt and oil is an incredible treat. At Trader Joe’s, a huge bag of Organic Tuscan Kale runs about $2.28 and will yield 4 servings kale chips. I challenge you to find a bag of potato chips that will nourish you and satisfy your snack craving for only $0.57. It is pre-sliced and very convenient for kale chips. You could also buy a head of kale and slice it yourself. 

    Did you know?

    Kale is marvelous. Grouped with other green vegetables like broccoli, cauliflower, collard greens, and brussels sprouts, kale is jam packed with vitamins and minerals. High in beta carotene, vitamins C and K, and calcium, kale also contains 2 grams of protein and dietary fiber per 1 cup serving. The anti-cancer properties of kale are simply mind-blowing. Indole-3-carbinol encourages DNA repair in cells and blocks the growth of cancer cells. Steaming kale actually increases the bile acid binding properties that lower cholesterol and decrease the absorption of fat. Baking kale actually alters a chemical in the green that affects the thyroid; people with hyperthyroidism can eat kale chips without a worry that their condition will be affected.

    Put down the store bought, greasy, fried potato chips. Make your own delectable, healthy chip alternative with kale! 

    Veggies!

    16 Monday Sep 2013

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    To my surprise, my fabulous boyfriend made me an amazing veggie dinner! Green veggies, steamed and sautéed to perfection make up the entrée. A colorful collection of spinach and peppers comprise the perfect pre-dinner salad.

    Salad ingredients:

    • 1 handful baby spinach     ($0.12)
    • 3 tsp. strips red pepper    ($0.19)
    • 2 tsp. sliced red onion      ($0.06)
    • 2 tsp. sliced tomato         ($0.14)
    • 3 slices cucumber            ($0.15)
    • 1 tsp. balsamic vinegar   ($0.22)

    Entrée ingredients:

    • 1 cup brussels sprouts   ($1.49)
    • 1 cup broccoli                  ($0.24)
    • 1 tsp. garlic salt

    Preparation:

    Layer the salad veggies in a bowl. Drizzle some balsamic vinegar over the top and enjoy. Bring a medium saucepan halfway full with water to a simmer. Add the greens and some olive oil. Cover and simmer until the veggies are tender. For softer veggies, simmer longer. Top the greens with some garlic salt and enjoy! This super-colored, super-flavored meal will only cost $2.61, but will have your whole body quiver in delicious nutrients. 

    spinach, tomato, red onion, cucumber, red pepper, balsamic vinegar, salad, vegan
    Balsamic vinegar over fresh vegetables
    broccoli, brussels sprouts, garlic salt, steamed, vegan
    Seasoned, steamed green veggies!

    Did you know?

    Balsamic vinegar has been a tradition in Italy since the Middle Ages. In Modena and Reggio Emilia, it was originally made from cooking white Trebbiano grapes down to a concentrate and left to ferment for a minimum of 12 years. The slow-aging process takes place in wooden casks to intensify the flavors. There are three classifications on balsmaic vinegar:
    • Authentic traditional artisan balsamic vinegar, the only kind that may legally be described as Aceto Balsamico Tradizionale in the EU.
    • Commercial grade balsamic vinegars produced on an industrial scale.
    • Condimento grade products, which are often a mix of the two above.
    If a balsamic has been aged 12 years, it earns a red label. For a silver label, it must age for 18 years. The highest gold label is only earned for balsamics aging for 25 years. Common woods for the aging casks include chestnut, acacia, cherry, oak, mulberry, and ash. Traditional balsamic vinegar is thick, dark brown, rich, and referred to as mosto cotto. Balsamic vinegar can be used in marinades, sauces, reductions, dips, and salad dressings. Enough about balsamic vinegar; where can you obtain this savory sauce? 

    Home to Asheville, North Carolina, the Tree and Vine is a developing olive oil and balsamic shop that is independently owned and operated. They put a location on Union Avenue in Downtown Knoxville. These two locations have a vast selection of oils and balsamics available to taste before you purchase. If you bring your used bottle, they will give you a discount for recycling. They even have a bath and body line. This amazing local shop even offers a bacon flavored olive oil for the bacon-loving Southern American. (I tried it because it is actually vegan.) Their most popular balsamic is aged 18 years Chestnut, Juniper, Hickory and Oak casks. The Italians drizzle it on fresh fruit, cheese, cured meats, and even ice cream. Indulge in the traditional Italian flavor of balsamic vinegar to spice up any salad, sauce or entrée. 

    Tofu Smoothie?

    10 Tuesday Sep 2013

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    You read that correctly. This post is about a tofu smoothie! At first, this idea of adding a coagulated, fermented, soy bean curd into a delicious, refreshing, sweet smoothie seems strange. Adding a layer of creamy thickness, the tofu in the smoothie will enhance the texture while also adding protein! 

    Ingredients:

    • 6 oz. soft/silken tofu                  ($0.99)
    • 6 oz. coconut milk                     ($0.26)
    • 1 handful of baby spinach         ($0.12)
    • 1 whole organic banana            ($0.11)
    • 5 organic strawberries              ($0.43)
    • 2 tbsp. chia seeds                     ($0.32)

    tofu, smoothie, tofu smoothie, soy, organic, snack, vegan, vegetarian, healthy
    Colorful and tasty ingredients

    Packed with protein and loaded with lots of vitamins, this tofu smoothie is quick and easy to make. Smoothies are a great addition to breakfast, but also taste great after dinner as a dessert. 


    Did you know?

    Chia seeds are the new thing. It seems every nutritionist or health nut is up in arms about all of the health benefits and amazing facts about this tiny little seed. They are all correct. Chia seeds are amazing. Salvia hispanica is a flowering plant in the mint family and is native to southern Mexico and Guatemala. Our word chia comes from the Nahuatl word for oily: chian. Seeds from this annual herb have been cultivated since the ancient times of Aztec civilization. The colors are muddled; some are black, others white, brown, or gray. The white seeds are more rare, only occurring once in every ten seeds. This has driven the demand for the white seeds up and they cost more than black chia seeds. Nutritionally, the seeds are the same, but our society values ridiculous rarity and aesthetics over common sense. 

    chia flowers, chia seeds, chia
    Chia flowers
    chia seeds, chia, ancient aztec, aztec,
    Ancient Aztec cultivating the chia plant

    According to the USDA, nutrition facts for these power packed seeds are: one ounce (28 grams) contains 9 grams fat, 5 mg sodium, 11 grams dietary fiber, and 4 grams protein, and a long list of vitamins and minerals. Good for the heart and blood pressure, these seeds contain omega-3 long-chain fatty acids. Right about now, you are probably thinking you have heard of chia seeds before. You are correct. 
    REMEMBER THESE?!?

    Chia seeds from chia pets are indeed the same seeds that are now marketed as a super food. If only you had eaten those seeds back when you were growing Garfield, or Bart Simpson out of a clay pot with salvia hispanica.