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Baked Corn Macaroni With Soy Jalapeño Jack And Vegetables You still get all of the great cheesy taste of this American classic comfort food but without any of the dairy. Corn macaroni is a unique substitute for the common wheat variety, giving this dish an unusual twist. The jalapeño soy cheese adds a little extra punch. Makes 6 Servings Preparation Time:40 Minutes 1 teaspoon soy margarine 1 teaspoon arrowroot 1 clove garlic, minced 1/2 cup grated soy jalapeño Jack 1/2 cup chopped onions 3 cups cooked De Boles elbow corn macaroni 1 cup sliced zucchini 1 cup sliced mushrooms, such as cremini or shiitake 2 tablespoons grated soy Parmesan Sea salt and freshly ground black pepper 1 1/4 cups plain soy milk 1. Preheat the oven to 350°F. In a nonstick skillet over medium heat, melt the margarine. Add the garlic and onions and cook, stirring, until the onions are translucent, about 5 minutes. Add the zucchini and mushrooms and cook, stirring, for 5 minutes. Transfer the vegetable mixture to a mixing bowl. 2. In a nonstick pot, add the soy milk and bring to a simmer. Mix the arrowroot with 2 tablespoons of water and whisk into the milk along with jalapeño Jack. Add the pasta and mix thoroughly. Add the Parmesan and transfer to the mixing bowl with the cooked vegetables. Season with salt and pepper to taste. Mix together and place in a nonstick loaf pan. 3. Bake uncovered for 20 to 25 minutes. Cut into 6 pieces and serve. Basic Vegetable Stir-Fry This is as basic as stir-fry gets. When preparing the vegetables, be sure to cut them all into a uniform size and shape for even cooking. Seasonal vegetables can be substituted for any one listed. Wok on the wild side-have fun and be creative. Serve with Oil-free Tamari Brown Rice or Mango-Scallion Sticky Rice. Makes 4 Servings Preparation Time: 30 Minutes 2 teaspoons olive oil or sesame oil 1/2 cup Stir-Fry Sauce 1 cup diced taro root, or yuca root 1 cup diced green or red bell peppers 1/2 cup diced carrots 1/2 cup chopped asparagus 3 tablespoons thinly sliced scallions 1 cup chopped broccoli florets Freshly ground black pepper 1 cup diced zucchini In a nonstick wok over medium heat, heat the olive oil. Add the taro and cook, stirring, until slightly browned, 4 to 5 minutes. Add the carrots and asparagus and raise the heat to high. Cook, stirring, adding 1 tablespoon of water at a time (up to 4 tablespoons) to keep the vegetables from drying out, for 3 to 4 minutes. Add the broccoli and zucchini and cook, stirring, for an additional 2 to 3 minutes. Pour in the stir-fry sauce and add the bell peppers, and cook, stirring, 2 to 3 minutes, or until the vegetables are cooked through but still firm. Insert a fork into the middle of the taro root to check for doneness; it should go in easily. All other vegetables can be served at your desired firmness. Add the scallions and black pepper to taste. Browned Rice, Red Bean And Vegetable "Meat" Loaf This "meat" loaf is enjoyable the next day as a sandwich or snack, so don't worry about leftovers. For a real treat, make the Basic Ketchup or one of the barbecue sauces. Spread it right on top of the loaf after baking. Traditionally, we serve it warm with Rosemary Mushroom au jus or Tahini Sauce. Makes 10 Servings Preparation Time: 1 1/4 Hours 2 teaspoons olive oil 1/4 teaspoon dried basil 1/2 teaspoon minced garlic 1/2 teaspoon ground cumin 1 teaspoon minced shallots 3 tablespoons tamari soy sauce 1 cup chopped onions 1/4 cup rice wine (mirin) 1/2 cup chopped carrots 1/8 teaspoon freshly ground black pepper 1/4 cup chopped celery 4 cups cooked brown rice 3/4 cups chopped bell peppers 2 1/2 cups canned, drained red kidney beans 3 spears asparagus, chopped 1 cup cooked textured vegetable protein (TVP) 4 tablespoons egg whites(from about 2 eggs) 1/4 teaspoon dried oregano 2 cups whole wheat bread crumbs 1/4 teaspoon dried thyme Sea salt 1. Preheat the oven to 325°F. In a large nonstick skillet over medium heat, heat the olive oil. Add the garlic, shallots and onions and cook, stirring, until the onions are translucent, 4 to 5 minutes. Add the carrots, celery, bell peppers and asparagus. Cook for an additional 3 to 4 minutes, then add the textured vegetable protein, oregano, thyme, basil, cumin, tamari, rice wine and black pepper. Cook, stirring, for 5 minutes more. Remove from the heat. 2. Ina mixing bowl, combine the sautéed vegetables with the rice and beans, and mix well. Add the egg whites and bread crumbs and mix again. Season with salt to taste. 3. Spray a nonstick loaf pan with canola oil spray and put the mixture into the pan, pressing firmly to fill all the sides. Cover with foil and bake in the oven for 30 to 40 minutes removing the foil cover for the last 10 minutes of cooking time. Let rest for 15 minutes before slicing. Grain And Vegetable "Meat"Loaf Millet is becoming an increasingly popular grain. Soya granules are another type of TVP (textured vegetable protein). Sprinkle a little soy Parmesan on top before baking for a crustier and more flavorful topping. Serve with Tahini Sauce, Rosemary Mushroom au jus or Wild About Mushroom Sauce for some delightful variations. Makes 8 Servings Preparation Time: 1 1/4 Hours 1 cup millet 1/4 cup julienned fresh basil 2 tablespoons tamari soy sauce 1/4 cup minced fresh parsley 1 1/2 cups soya granules 1 cup Oil-free Tamari Brown Rice or 1 cup cooked brown rice with 2 tablespoons of tamari soy sauce 1 tablespoon olive oil 1 teaspoon minced garlic 1 teaspoon minced shallots 1 cup chopped onions 1 1/2 cups cooked lentils, pureed 1 cup chopped zucchini 1 tablespoons egg whites (from about 1 egg) 1/2 cup chopped bell peppers 1/2 cup white wine Sea salt 1 teaspoon ground coriander Freshly ground black pepper 1. Simmer the millet in 2 1/2 cups of water for 15 minutes. Remove from the heat, cover and let stand for 20 minutes. Fluff the millet with a fork before using. 2. Meanwhile, in another saucepan, bring 1 cup of water to a boil with the tamari soy sauce. Add the soya. Remove the pot from the heat, and let it sit covered for 10 minutes. Fluff the granules with a fork before using. 3. Preheat the oven to 350°F. In a nonstick skillet over medium heat, heat the olive oil. Add the onions, zucchini and bell peppers and cook, stirring, for 4 to 6 minutes. Add the wine, coriander, basil and parsley. Simmer until the liquid is reduced 75 percent, 4 to 5 minutes. Transfer to a mixing bowl. 4. Add the sautéed vegetables, the rice, lentils, soya, millet, and egg whites and season with salt and black pepper to taste. Mix thoroughly. 5. Spray a nonstick loaf pan with canola oil spray and firmly press the mixture into the pan. Bake for 30 to 40 minutes. Let cool for 20 to 30 minutes before slicing. Joe's Vegan Special There was a series of Joe's and Original Joe's Restaurants in California in the '70s and '80s. They all had this Blue Plate Special on the menu using ground beef. (I've substituted TVP here, however.) It was a very popular meal whether you wanted breakfast, lunch or dinner because it was filling and satisfying. My mother would often replicate this classic dish for a quick and easy one-pan meal. (I guess it was her version of Hamburger Helper.) My dad always sprinkled grated cheddar cheese over his portion. For that extra treat, sprinkle some grated soy cheddar over yours. If you don't want to use TVP, substitute ground free-range beef, chicken or turkey or even freshly ground tuna to make a more healthful meat version of this recipe. If you use meat, adjust the cooking time to ensure that the meat is properly cooked. Makes 2 Servings Preparation Time: 15 Minutes 1/2 cup chopped onions 1cup cooked textured vegetable protein (TVP) 2 medium whole button mushrooms sliced 1 large egg or substitute Ener-G-Egg Replacer, 1/4 cup ground soft tofu, or 1/4 cup soy milk 1 1/2 teaspoon tamari soy sauce 1 large egg white or substitute 1/4 teaspoon of Xanthan Gum with 1/4 cup water. 1/2 cup chopped frozen spinach Sea salt and freshly ground black pepper 1. Heat a nonstick sauté pan over medium heat and spray with canola oil spray. Cook the onions, stirring, until golden, 2 to 3 minutes. Add the mushrooms and 1 teaspoon of the tamari. Continue to cook, stirring, for 2 to 3 minutes before adding the spinach. Cook, stirring, until the spinach is mixed in thoroughly. Remove from the pan and set aside. 2. Wipe the pan clean with paper towels and place back on the stovetop over medium heat. Spray with canola oil spray and add the TVP. Cook, stirring, for 2 minutes, then add the egg and egg white. Scramble for 1 to 2 minutes and add back the spinach-mushroom mixture and the remainder of the tamari. Cook until the eggs are done, about 3 minutes. Season with salt and pepper. Millet And Wild Mushroom "Meat" Balls These "Meat" balls have all of the texture of real meat because of the millet. They can be served with any pasta or even as an appetizer. Makes 16 Servings Prep Time: 1 Hr, + 2 Hrs Refrigeration 2 cups millet 1 1/2 cups chopped shiitake mushrooms 2 tablespoons plus 2 teaspoons tamari soy sauce 4 tablespoons egg whites (from about 2 eggs) 1 cup soya granules 1/4 cup minced fresh parsley 1 tablespoon olive oil 8 fresh basil leaves, julienned 1 teaspoon minced garlic 1 teaspoon dried oregano 1/2 cup chopped onions 1 teaspoon sea salt 1/2 cup chopped bell pepper Freshly ground black pepper 1/2 cup marsala wine 1/2 cup whole wheat bread crumbs 1. Simmer the millet in 5 cups of water for 15 minutes. Remove from the heat, cover and let stand for 20 minutes. Fluff the millet with a fork before using. Meanwhile, in another saucepan bring 2 cups of water to a boil with 2 tablespoons of the tamari sauce. Add the soya. Remove the pot from the heat and let it sit covered for 10 minutes. Fluff with a fork before using. 2. Preheat the oven to 325°F. In a nonstick skillet over medium heat, heat the olive oil. Add the garlic and cook, stirring, until golden, about 1 minute. Add the marsala, the remaining 2 teaspoons tamari and the mushrooms. Simmer until the liquid has been reduced by 75 percent, 4 to 5 minutes. Transfer to a mixing bowl. 3. Add to the sautéed vegetables, the millet, soya egg whites parsley, basil and oregano and mix well with plastic spatula. Season with the salt and pepper to taste. Form into 16 balls and dredge in the bread crumbs. Refrigerate for 2 hours to set. 4. Spray a nonstick baking tray with canola oil spray. Place the veggie balls evenly apart on the baking tray. Bake for 30 to 35 minutes, until golden brown. Portobello Mushroom Fajitas Grilled or roasted portobello mushrooms have a meatlike texture and flavor. For a truly exquisite dining experience, drizzle a little white truffle oil over the mushrooms just before serving for an extra intense flavor sensation. Tofu Sour Cream , Roasted Corn-Chipotle Salsa and Guacamole are all excellent condiments for this dish. Makes 4 Servings Preparation Time: 30 Minutes 2 jumbo portobello mushrooms, stems trimmed, rinsed and patted dry 2 medium yellow bell peppers, thinly crosscut 1/4 teaspoon chili powder 3 tablespoons balsamic vinegar Sea salt and freshly ground black pepper 4 teaspoons extra-virgin olive oil 2 Bermuda onions, thinly sliced Four 8-inch flour tortillas 2 medium red bell peppers, thinly crosscut 1. Rub both sides of the mushrooms with a little vinegar and olive oil. Toss the onions and peppers with the remaining vinegar and olive oil. Season with chili powder, and salt and pepper to taste. 2. Grill the mushrooms, onions, and peppers over medium heat on a nonstick grill pan, or an outdoor grill for 3 to 4 minutes per side. (A broiler works as a last resort.) Slice the mushrooms in 1/2-inch bias cuts and arrange the peppers and onions on top. Serve with warm folded flour tortillas. Roasted Portobello And Soy Mozzarella Melt Texture, texture, texture. This sandwich is full of gooey soy cheese, and juicy, meaty mushrooms, layered between delicious crispy, toasted bread. Everyone in your family will enjoy this ultimate dairy-free delight. Makes 4 Servings Preparation Time: 30 Minutes 2 medium portobello mushrooms, stems trimmed, rinsed and patted dry 3 tablespoon Pumpkin Seed, Basil and Miso Pesto 2 teaspoons extra-virgin olive oil 8 slices spelt or 7-grain bread 2 tablespoons balsamic vinegar 6 ounces soy mozzarella, thinly sliced Sea salt and freshly ground black Pepper 4 slices ripe tomato 2 teaspoons soy margarine 1. Preheat the oven to 350°F. Rub the mushrooms with olive oil and vinegar. Season with salt and pepper. 2. Place the mushrooms flesh side down on a baking tray and roast for 10 to 12 minutes, or until soft. Thinly slice the mushrooms when they have cooled. Do not turn off the oven. 3. Spread the pest on all 8 pieces of bread. Divide the mozzarella on 4 pieces of bread. Put the tomato slices on top of the cheese. Place the portobello slices on top of the tomato and put the remaining 4 slices of bread on top to complete the sandwiches. 4. Heat a medium nonstick skillet over medium heat. Melt the margarine. Add the sandwiches, 2 at a time, and cook until browned on one side (place a heavy object on top of each sandwich to help it brown evenly). Turn over and brown on the other side. Each side should take 2 to 3 minutes to brown. Place the sandwiches on a baking sheet and finish cooking in the oven for 5 minutes. Tempeh Bacon, Soy Cheddar, Tomato And Onion Quesadilla The flavor of the tempeh bacon is so delicious, you'll hardly believe that it isn't really meat. Similar to the Grilled Soy Cheddar Cheese and Fakin Bacon Sandwich on this vegetarian treat is so gooey, rich and delicious, you won't miss the dairy. Makes One 8-Inch Quesadilla Preparation Time: 15 Minutes Two 8-inch whole grain flour tortillas 1/4 cup chopped tomatoes 2 ounces soy cheddar, grated ( 1/2 cup) 1/4 cup chopped red onions 1 tablespoon Lightlife Bacon Bits 2 tablespoons Guacamole or sliced avocado 1. Place 1 tortilla on a flat surface and distribute the cheddar evenly around the tortilla. Evenly sprinkle the bacon bits, tomatoes and onions over the top. 2. Spray a nonstick skillet with canola oil spray and set over medium heat. Place the open-faced tortilla in the pan. Cook until lightly browned on the bottom, then place the second tortilla over the top, when the cheese begins to melt. Press lightly with your fingers. To flip the quesadilla, slide it out onto a plate. Put another plate over the top and turn it upside down. Slide the quesadilla back into the pan (now upside down), and cook until the cheese is melted inside. Remove the quesadilla from the pan and cut it into 6 to 8 pieces. Serve with a tiny dollop of guacamole or sliced avocado in the center of individual wedges. It taste equally good with a dollop of salsa. Tempeh, Corn And Soy Jalapeño Jack Enchiladas These vegetarian enchiladas are quite filling and full of traditional Mexican flavors. This recipe is pretty spicy so if you want to tame it down a bit, replace the chiptle sauce with 3/4 cup tomato sauce and heat it with 1/4 cup plain soy milk. You'll still have a rich creamy taste with just a little less zing. Makes 4 Servings Preparation Time: 1 Hour 1 tablespoon olive oil 2 teaspoons Ancho Chili Dry Rub 1/2 cup chopped onions 1/2 cup fresh or frozen corn kernels Freshly ground black pepper 1/4 cup chopped red bell peppers 1 cup Tomato chipotle "Cream Sauce " 1/2 cup Vegetable Stock 8 ounces Lightlife Quinoa Sesame Tempeh or any Lightlife tempeh Products Eight 6-inch corn tortillas 6 ounces soy Jalapeño Jack cheese, grated (approximately 1 1/2 cups) 1. Preheat the oven to 350°F. In a nonstick skillet over medium heat, heat the olive oil. Add the onions and cook, stirring, for 2 to 3 minutes. Add the corn and bell peppers and cook, stirring, for 5 minutes more. Add 1/4 cup of the vegetable stock and simmer for 4 to 5 minutes to reduce. Crumble the tempeh by hand and add to the skillet with remaining 1/4 cup of vegetable stock. Season with the ancho rub and black pepper. 2. Put a thin coating of the chipotle sauce on the bottom of a casserole dish. Steam or microwave the tortillas to soften and add approximately 1/4 cup of the tempeh mixture and 2 tablespoons of cheese to the center of one tortilla. Roll tightly and place in casserole dish. Repeat this process for all the tortillas. Evenly spread the remainder of the sauce over the enchiladas and bake for 25 to 30 minutes. Three-Grain Vegetable Burgers This is an all-purpose vegetable burger recipe. A lot of store-bought and restaurant veggie burgers still use cheese as a binder, but these stay together wonderfully without it. You can substitute brown rice or cooked TVP for one of the grains. Try serving these burgers with Basic Ketchup or Tahini Sauce. One you make them, they can be refrigerated for 2 to 3 days, or frozen in sealed zip top bags for up to 2 months. If you freeze them, let the burgers thaw in the refrigerator for 6 hours before cooking them as normal. Makes 24 Servings Prep Time: 1 Hr, + 2 Hrs Refrigeration 1 cup cooked bulgur 3/4 cup minced carrots 1 cup cooked quinoa 1 tablespoon minced fresh tarragon 2 cups cooked couscous 1 tablespoon minced fresh oregano, or 1/2 tablespoon dried 2 tablespoons olive oil 1 tablespoon minced garlic 1/4 cup minced fresh parsley 1 tablespoon minced shallots 1/4 cup egg whites (from about 2 eggs) 8 ounces button mushrooms, sliced 1/2 cup balsamic vinegar 2 cups whole wheat bread crumbs 1/4 cup dry cooking sherry 1 tablespoon sea salt 1 cup canned or cooked chickpeas 1/2 teaspoon freshly ground black pepper 1 cup minced onions 1. In a mixing bowl, mix together the bulgur, quinoa and couscous. 2. In a nonstick skillet over medium heat, heat 1 tablespoon of the olive oil. Add the garlic and shallots and cook, stirring, until golden, about 1 minute. Add the mushrooms and cook, stirring, for 5 minutes. Add the chickpeas, and stir. Transfer all of the ingredients to a food processor and puree. 3. In a nonstick skillet over medium heat, heat the remaining 1 tablespoon of olive oil. Add the onions and carrots and cook, stirring, until softened, 5 to 7 minutes. 4. In a mixing bowl with the grains, combine the chickpea puree and the carrot-onion mixture. Add the tarragon, oregano, parsley, egg whites and bread crumbs. Mix well and season with the salt and black pepper. Form into twenty-four 4-ounce balls. Hand press into patties. Refrigerate a minimum of 2 hours before cooking. 5. Spray a nonstick skillet with canola oil spray and set over low heat. Cook the patties for 3 to 4 minutes per side. (place a lightweight object on top of the patties while cooking to give a uniform texture.) TVP, Sweet Potato And Bell Pepper Chili You won't have to call your local fire department to put out the fire after eating this delicious and mild chili. Try mixing in cooked brown rice when re-heating. This chili is great with garnishes such as grated sot cheddar, Tofu Sour Cream and sliced scallions, which can all be served in bowls on the side. Makes 10 Servings Prep Time: 50 Mins, + 1-2 Hrs each to Soak & Set 1 cup textured vegetable protein (TVP) 2 teaspoons chili powder 1 teaspoon ground cumin 1 tablespoon tamari soy sauce 1 teaspoon sea salt 1 tablespoon olive oil 1/4 teaspoon freshly ground black pepper 1 teaspoon minced garlic 1 teaspoon minced shallots 1 cup diced bell pepper 1 cup chopped onions 1 tablespoon barley malt or molasses 1 1/2 cups peeled and diced sweet potatoes Two 15-ounce cans kidney beans, rinsed and drained 1/2 cup fresh or frozen corn kernels 1 tablespoon tomato paste 1 cup dry red wine 2 tablespoons minced fresh cilantro Two 14 1/2-ounce cans diced tomatoes, drained 1. In a mixing bowl, soak the textured vegetable protein in 1 cup of water and the tamari for 1 to 2 hours. Drain and set aside. 2. In a medium Saucepan over medium heat, heat the olive oil. Add the garlic, shallots and onions and cook, stirring until the onions are translucent, about 5 minutes. Add the sweet potatoes, corn and wine, and simmer for 10 minutes. Add the tomatoes, chili, cumin, salt and black pepper, and bring to a simmer. Add the drained TVP and bell pepper, and simmer 5 minutes more. Add the malt, beans and tomato paste, and simmer for 12 to 15 minutes. Remove from the heat, stir in the cilantro, then let sit for 1 to 2 hours for optimum flavors. Bring back to a simmer over medium heat before serving. |
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