Monday, December 27, 2010

Chocolate Buckwheat Cake

2 cup buckwheat flour
1/4 cup coconut oil (melted)
0.5 cup maple syrup
2 tsp vanilla extract
1 mashed banana
2/3 cup cocoa powder
1 cup chocolate chips
3/4 tsp baking soda
1/4 tsp sea salt
1 cup milk
mash banana and mix other wet ingredients together
mix dry in separate bowl and then combine
made both muffins and cookies, 12 min @350

Saturday, November 20, 2010

Buckwheat Muffins

Gluten-Free & Vegan Buckwheat Carrot Muffins
1 & 1/2 cups buckwheat flour
2 tsp cinnamon
1/2 tsp sea salt
1 tsp baking soda
1 tsp baking powder
1 & 1/2 cups grated / shredded carrot (you could use zucchini too)
3/4 cup honey or agave or maple syrup
1 mashed banana
1/2 cup sunflower oil (I used canola & safflower)
3 tbsp ground flax combined with 9 tbsp hot water (or 3 eggs)
1/2 cup raisins (0ptional)
Preheat your oven to 350 degrees and line a muffin pan with liners or grease with sunflower oil.
In a large bowl  combine buckwheat flour, cinnamon, sea salt, baking soda and baking powder.
Add shredded carrot to the dry ingredients and combine.  In a medium-sized bowl combine honey, mashed banana, sunflower oil, and flax-hot water mixture.   Add wet ingredients to dry ingredients and mix just until combined.  Add raisins.  
Bake for 25 minutes.  Remove from oven and let cool to the touch.  

Thursday, October 14, 2010

Black Beans and Rice with Pumpkin Vinaigrette

4 cups cooked brown rice
2 cups black beans
4 Tbs Pumpkin Puree
1/4 cup Balsamic Vinegar
1 Clove Garlic
1 Tsp Sugar
1/2 Tsp Salt
1/8 Tsp Black Pepper
1/2 Cup Olive Oil

Finely chop or mash the clove of Garlic.
Put all ingredients except the Olive Oil into a bowl.
Whisk all ingredients together.
Mix well.
Add Olive oil and whisk well.
Combine rice, beans, and vinaigrette and mix well


Tuesday, October 5, 2010

Hummus/Nutritional Yeast Sauce

combine equal parts hummus and nutritional yeast
add some turmeric for color and water to thin
if you put it on pizza and bake/broil it will get "melty"

Vegan Agave Cornbread Muffins

2 cups cornmeal
1 teaspoon baking soda
1 teaspoon salt
1 cup applesauce
1 cup  almond milk
1/4-1/3 cup agave nectar
4 tablespoons olive oil

Preheat oven to 325 degrees Lightly grease a muffin pan.
Combine the cornmeal, baking soda, and salt in a large bowl; stir in the applesauce, almond milk, and agave nectar. Slowly add the oil while stirring. Pour the mixture into the muffin pan.
Bake in the preheated oven until a toothpick or small knife inserted in the crown of a muffin comes out clean, 20-30 minutes.

Friday, October 1, 2010

Roasted Sweet Potato Puree with Almonds

6 med sweet potatoes/yams
1/2 c raw almonds
zest of 2 lemons
1/2 t cayenne pepper
2 T safflower/grapeseed oil
1 T coconut oil
pinch of salt

preheat 350, bake sweet potatoes 40-45 min until soft
roughly chop almonds and roast for 15-20 min (or use roasted almonds!)
peel potatoes, food process, add zest, cayenne, salt, puree until smooth
add oils to taste and puree, sprinkle almonds on top

Zesty Quinoa with Broccoli

1 tablespoon extra virgin olive oil 
1/2 medium red onion, finely chopped 
2 cloves garlic, finely chopped 
1/2 cup oil-packed sun-dried tomatoes, chopped 
1/2 cup vegetable broth 
1/2 cup dry white wine 
2 tablespoons lemon juice 
1/2 cup uncooked quinoa 
Salt to taste 
1 cup small broccoli florets 
Pepper to taste 
1/2 cup roasted cashew pieces 
2 green onions, thinly sliced


Heat oil over medium heat in a medium pot. Add onions and garlic and cook for 3 minutes. Add tomatoes, broth, wine and lemon juice and bring to a boil. Stir in quinoa and salt. Reduce heat and simmer, covered, for 20 minutes. 

Arrange broccoli on top of quinoa, cover and simmer for an additional 5 to 6 minutes. Remove from heat and toss gently to combine. Season with salt and pepper, transfer to plates and serve garnished with cashews and green onions.

Thursday, September 30, 2010

Cauliflower Rice

4 tablespoons olive oil
1 medium onion, diced
1 cup celery, finely diced
1 head cauliflower, trimmed and coarsely chopped
¼ teaspoon celtic sea salt

In a large skillet, heat olive oil over medium heat
Saute onion over medium heat for 10 minutes, until soft
Add celery to skillet and saute for 5 minutes
Meanwhile, place cauliflower in a food processor
 with the "S" blade and process until the texture of rice
Add cauliflower to skillet, cover and cook 5-10 minutes, until soft, then add salt


Baked Falafel

1 (15-ounce) can chickpeas, preferably low-sodium, drained and rinsed
1/4 cup minced onion
2 cloves garlic, minced
2 teaspoons ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon salt
1/4 cup cilantro leaves
1/4 cup parsley leaves
2 tablespoons olive oil

Tahini Sauce:
1/2 cup pure tahini paste (sesame paste) (available at Middle Eastern stores)
3 tablespoons lemon juice 
3 to 4 tablespoons water, plus more if necessary

Preheat oven to 425 degrees F. Combine all felafel ingredients except 1 tablespoon olive oil in the bowl of a food processor. Process for 10 seconds. Stop motor and scrape down sides of bowl, then pulse for another 10 seconds, until all ingredients are well incorporated but mixture is still slightly coarse and grainy. Form mixture into 16 felafel balls and brush with remaining tablespoon olive oil. Bake on a cookie sheet for 20 minutes, flip felafel balls and bake an additional 20 minutes, until felafel balls are crisp and browned.
Combine tahini, lemon juice and water and stir to incorporate, adding more water to achieve desired consistency. 

Creamy Pumpkin with Millet

1 can pumpkin
1 C frozen spinach
1 can garbanzo beans
1/2 t cinnamon
1/2 t coriander
1 t cumin
1/2 t salt
1/2 white onion
1 T extra virgin olive oil
2 C water
1 cup millet

Drain and rinse the can of garbanzo beans. Toss with the cinnamon coriander, cumin and dash of salt.
Put garbanzo beans on cookie sheet (parchment paper or with cookie spray) and bake at 400* for 15 minutes.
Prepare millet according to package instructions (2 C boiled water + 1 C millet)
Dice 1/2 onion and sauté in olive oil until tender.
Add the can of pumpkin, spinach and salt to the pan with the onions. Stir and put on low heat.
Add the cooked millet to the pumpkin mix. Add the garbanzo beans.


Butternut Squash Fries

1/2 butternut squash
kosher salt

Pre-heat oven to 425 degrees.  Peel and de-seed your butternut squash.  Then cut it up into french fry shapes.  Place on a cookie sheet sprayed with non-stick spray.  Cover lightly with kosher salt.  Place tray in your pre-heated oven and bake for 40 minutes or so, flipping halfway through baking process.  Fries are done when they are starting to brown on the edges and get crispy.

Kasha with Brussel Sprouts

1 cup kasha - roasted buckwheat groats
2 cups water
dash of salt and pepper
1 teaspoon olive oil
1/2 onion, roughly chopped
4 Brussels sprouts, quartered
1 can chickpeas, rinsed and drained
1 tablespoon chana masala

Start by boiling the water; throw in the salt and pepper. While that's heating, toast the kasha in a pan over high heat for a couple minutes, till it starts browning, then transfer it to the boiling water. Reduce the heat for the pot to low, cover it, and let sit for ~12 minutes as the liquid absorbed.

In the still-hot pan, heat up some olive oil, then stir in the onion pieces and let them cook till they start turning black.  They taste and smell so good when they're roasted like that! Then stir in the Brussels sprouts, mix them around a bit, and then add the chickpeas. While stirring, add the chana masala, 1/2 teaspoon at a time, and let it simmer.

Checked on the kasha, making sure the water is absorbed.  Heat can be turned off at this point.  If outer leaves of Brussels sprouts are starting to blacken, turn heat off for pan. 

Wednesday, September 29, 2010

Amaranth Polenta with Kidney Bean Ragout

1/2 cup Organic Amaranth Grain 
1/2 cup 
Corn Grits Polenta 
3 cups Vegetable Stock
1/2 tsp 
Sea Salt  
1 cup Onion, sliced in strips
1 large Red Bell Pepper, sliced in strips
1 large Poblano Pepper, chopped
1 cup Sweet Corn
2 Tb Canola Oil
2 cloves Garlic, chopped
1 1/2 cups cooked Kidney Beans
14 oz. Tomato Puree, fire-roasted
1 tsp Oregano, dried
1/2 tsp 
Sea Salt 
1/2 cup fresh Cilantro
Prepare an 8-inch square baking pan by lightly rubbing it with olive oil. In a 2-quart saucepan, bring the vegetable stock, polenta, amaranth and salt to a simmer. Reduce heat to low and stir the mixture often until thick, about 20 minutes. Scrape the cooked grain into the prepared pan and smooth the top. Chill.

Prepare the vegetables and reserve. Heat a large saute pan over medium-high heat and add oil, then add onions, peppers and corn and cook, stirring. When onions are tender, add garlic and stir for 1 minute. Add tomato puree, kidney beans and oregano and simmer until thick. Stir in salt and cilantro. Take off heat and keep warm; adjust seasonings.

Preheat broiler. Oil a baking sheet. Run a paring knife around the polenta in the pan and loosen it, then flip out onto the baking sheet. Slice the polenta into four squares, and then cut each into two triangles. Move the pieces so they are not touching. Lightly oil the tops of the polenta pieces and broil them 6 inches from the heat. Watch them carefully, and turn when the tops are golden and crisp. When the polenta is hot and crispy on the edges, serve with ragout. Top each serving with crumbled queso fresco or a dollop of crema if desired.

Tuesday, September 28, 2010

Indian Brown Rice

  • 1 1/2 cups brown rice
  • 2 tablespoons vegetable oil
  • 1 (2 inch) piece cinnamon stick
  • 2 whole cloves
  • 1 tablespoon cumin seed
  • 1/2 tsp cardamom
  • 1 teaspoon salt, or to taste
  • 3 cups water
  • 1 small onion, thinly sliced

Heat the oil in a large pot or saucepan over medium heat. Add the cinnamon stick, cloves, and cumin seed. Cook and stir for about a minute, then add the onion to the pot. Saute the onion until a rich golden brown, about 10 minutes. Stir rice in and cardamom in. Cook and stir the rice for a few minutes, until lightly toasted. Add salt and water to the pot, and bring to a boil. Cover, and reduce heat to low. Simmer for about 45 minutes, or until all of the water has been absorbed. Let stand for 5 minutes, then fluff with a fork before serving.

Cauliflower and Potato Curry

-2 hot green chilies, stemmed, seeded and cut lengthwise into long slivers (I used chili powder)
-1 inch of fresh ginger root, peeled and julienned (I used ginger powder)
-1 teaspoon cumin seeds
-1/2 teaspoon black mustard seeds (I used yellow)
-2 tablespoons olive oil
-3 medium potatoes, peeled and cut in 1/2 inch cubes (I did not peel)
-1 medium cauliflower cored and cut into small florets 
-2 medium sized tomatoes (in season) or 1 can chopped tomatoes, drained (reserve liquid)
-1/2 teaspoon tumeric 
-2 teaspoons ground coriander
-1/2 teaspoon garam masala
-1 teaspoon salt

Heat the oil/margarine in a large heavy skillet, non-stick skillet or wok until hot but not smoking. Add the cumin seeds and mustard seeds and fry until the mustard sputters and pops. Add onions and saute for several minutes.  Add the ginger powder, chili powder, potatoes and cauliflower and stir fry about 5 minutes until the veggies get some brown spots.

Add the tomatoes, turmeric ,coriander, garam masala, salt. Stir well, cover and cook over low heat for about 20 minutes or until the veggies are tender. At this point I added some coconut milk and water and simmered.  Stir occasionally during cooking and make sure the veggies aren't sticking or burning. Add some reserved tomato juice or water if necessary.

Menu Week of September 27

mung bean fettuccini with stir fried vegetables and peanut sauce

Indian brown rice
cauliflower potato curry

pesto veggies and white beans
rice noodles


butternut squash fries
red lentils and caramelized brussel sprouts and red onions

Saturday, September 25, 2010

Warm Butternut Squash and Chickpea Salad

1 med butternut squash peeled seeded, cut into cubes
1 med garlic clove minced
2 T olive oil
1 can chickpeas, drained
1/4 med red onion, finely chopped
1/4 c chopped cilantro or parsley
1 med clove of garlic minced with salt
1/4 c lemon juice
3 T well stirred tahini
2 T water
2 T olive oil, plus more to taste

preheat over 425
combine squash, garlic, allspice, olive oil, and a few pinches of salt
toss until coated and roast for 25 min
make the tahini dressing by whisking garlic with lemon juice add tahini and wisk
add water and olive oil, whisk
combine squash, chickpeas, onion, cilantro
add dressing to taste

Tuesday, September 14, 2010

Kasha Black Lentil Salad

1 c. Black Lentils
1 Bay Leaf
1 Tbsp. olive oil
3 Tbsp. onion
1/2 c. Kasha
1/4 c. roasted slivered almonds
1 c. roasted red pepper, diced
1 c. ripe tomato, diced, seeded
1/2 c. corn
1/2 c. diced red onion

Add the lentils to a deep saucepan and cover with 2 c. water, salt, and the bay leaf. Bring to a boil, reduce heat and simmer partially covered for 12 to 15 min or until lentils are tender but not mushy. Remove from heat, and season with pepper. Set aside and throw away bay leaf.

In a saucepan, heat the extra virgin olive oil and saute/fry shallots and kasha over moderate heat till lightly browned. Add in 1 c. water and bring to a boil. Reduce heat and simmer covered 15 to 20 min till water has evaporated and kasha is tender. Remove from heat.

Add lentils, kasha, almonds, pepper tomato, corn, and onion to a bowl and toss gently with the lime vinaigrette. Season to taste with salt and pepper and serve salad on a bed of tender savory greens.

LIME VINAIGRETTE: 3 T. fresh lime juice 1 1/2 T. champagne vinegar 2 t. grated lime zest 1 T. chopped garlic 2 T. minced cilantro and/or mint 1 t. minced, seeded Serrano chile

1 1/2 t. toasted grnd cumin 3 T. extra virgin olive oil Salt and freshly grnd pepper, to taste

Whisk all ingredients together and store covered in refrigerator up to 3 days

Black Quinoa Curry

1 Cup of Black quinoa
2 Cups of water
1 Bunch of broccoli, discard stems
1 medium onion small diced
3-4 cloves of minced garlic
1 green pepper-small diced
2 tablespoons of olive oil
2 Tablespoons of Curry Paste such as "Madras"
1 medium tomato-medium diced

In the stock pot bring bring the washed quinoa and chicken stock to a simmer and cook uncovered for 20 minutes. Put the lid on and let the quinoa sit for another 20 minutes off of the heat. Saute the onions, peppers and garlic in the 2 tablespoons of olive oil cook for 8-10 minutes  In a smaller stock pot add one inch of water. Bring to a simmer and add the broccoli. Cover and cook until very tender about 5 minutes. Drain and return broccoli to the stock pot. With the potato masher, mash the broccoli. Add the cooked peppers, onions and curry paste. Add the chopped tomato. Mix well and cook on low heat for 10 minutes. Add salt and pepper to taste. Add the veggie mixture to the quinoa. Mix well and serve.

Millet Salad with Corn and Peppers

3 T. olive oil
1 medium onion, julienned
2 T. chopped garlic
2 T. minced ginger
1 T. paprika
1 t. black pepper
1/8 t. ground allspice
1/8 t. cayenne pepper, or to taste
1 c. millet
1 t. salt
1/4 c. lemon juice
1 cup frozen corn
1 small green/red bell pepper, chopped
1 roma tomato, chopped
1/4 c. parsley, chopped

In a 2-qt saucepan with a tight fitting lid, heat 1 T. of oil and saute onion until golden. Add garlic and ginger and cook for one minutes, then add paprika, black pepper, allspice, and cayenne and cook for one minute more. Wash millet quickly and drain; add to pan and stir, coating grains and cooking until hot to the touch. Add water and salt and bring to boil, then reduce heat and simmer on low for 20 minutes before checking for doneness. When all liquid is absorbed and grain is tender, cover and remove from heat, allowing to steam for 10 minutes. Scrape millet into bowl and cover, then let cool. Whisk remaining oil with lemon juice and brown sugar in a small bowl. Stir corn, bell pepper, tomato and parsley in with the millet, then drizzle dressing over

Oat Freezer Bars

1 mashed banana
1.5 c oats
1/2 c shredded coconut
1/2 c peanut butter
1/4 c coconut oil
2 T flax
2 T chia
2 T cacao nibs

mix everything together and press into a pan
freeze, then cut into squares and individually wrap

Black Bean Noodles with Cabbage

boil and salt water and cook the noodles 4 minutes

saute some garlic in oil
put in the shredded cabbage and close the lid to let it wilt (maybe add some water)
add some shredded carrot
add salt, white pepper, ginger, sesame oil, rice vinegar
add the noodles and let the whole thing simmer together

Menu Week of September 13

black bean noodles with cabbage

millet with corn, tomato, peppers

roasted squash
black lentil kidney bean chili


roasted balsamic brussel sprouts

Wednesday, September 8, 2010

Vegan Mac and Cheese

3 T nutritional yeast
1.5 c cashews, soaked 2 hours
1 T lemon juice
1 T tahini
1/2 t salt
cracked black pepper
1 T crushed garlic
1/4-1/2 c water added slowly

blend the cheese in food processor
cook pasta al dente
combine 1/4 c starchy cooking water with pasta and cheese
add some frozen mixed veggies

Tuesday, September 7, 2010

Menu Week of September 6

Caribbean quinoa and beans

Indian spinach rice
potato pea and eggplant curry

vegan mac and cheese
tofu and black beans


Indian Spinach Rice

pop 1/2 tsp mustard seeds
add onions, green chiles, garlic
add spinach chopped and a little salt
saute until all the water is gone
add 1/2 tsp cumin, 1/4 tsp tumeric, 1/2 tsp chili powder, 1/2 tsp garam masala saute for 2 min
stir in 2 cups of cooked rice
add more salt if necessary

Sunday, September 5, 2010

Averie's Raw Vegan Chocolate Mousse

4 Avocados
2/3 c cocoa powder (use raw cocoa if this is important to you, or usecarob)
1 and 1/3 cups Agave
1.5 Tsp Vanilla Extract

blend all ingredients until smooth


Thursday, September 2, 2010

Eggplant and Tofu in Spicy Garlic Sauce

1 pound extra-firm tofu (not silken)
1 tbsp soy sauce (reduced sodium)
2 tbsp. water
1/2 tsp dark sesame oil
4 small eggplants, about 1-1/2 pounds total, peeled and sliced into strips 2-inches long, 1-inch wide, and 1/4-inch thick (or use one large eggplant)
1/3 cup water
6-8 garlic cloves, minced–about 2 tbsp.
1-inch peeled fresh ginger, grated
3/4 cup vegetable broth or water
3 tbsp soy sauce (reduced sodium preferred)
3 tbsp seasoned rice vinegar
1/2 tbsp dark sesame oil
1/2 tbsp sugar or other sweetener
1/2 – 1 tsp hot chili sauce (available in Asian markets)
1 tbsp tomato paste
1 tomato, coarsely chopped
sprinkling of sesame seeds for garnish (optional)
Cut the tofu into 1/2-inch slices and press them lightly between towels to get some of the moisture out. Combine the 3 tbsp. soy sauce with the 2 tbsp. water and 1/2 tsp. sesame oil. Dip each slice of tofu into the mixture and set on a plate.
Heat an oiled, non-stick skillet until hot. Place the tofu slices in the skillet and cook until browned. Turn over and brown the other sides. When the tofu is completely browned on both sides, remove it from the skillet and place it on a cutting board. Cut each slice into 8-10 cubes. Set aside.
Heat an oiled, non-stick wok and add the eggplant and 1/3 cup water. Cover and cook, stirring often, until eggplant begins to brown. Uncover and add the garlic and ginger and cook for 2 more minutes.
Add all remaining ingredients except the tomato, sesame seeds, and tofu. Simmer uncovered until all the eggplant slices are completely cooked–they will be very soft and start to fall apart. Add the tofu cubes and tomato and cook until heated through. Serve over rice, sprinkled with sesame seeds


Vegan Eggplant Lasagna

 medium or 1 very large eggplant
salt for sprinkling on eggplant
10 oz frozen chopped spinach, thawed and squeezed dry (or fresh)
1 lb tofu (regular, not silken)
2 tbsp nutritional yeast
2  tsp oregano
2 cloves garlic
1 tsp basil
1 tsp. salt (eliminate if following a salt-free diet)
dash cayenne pepper
1 26-oz jar of spaghetti sauce (or your favorite homemade sauce)

Cut each eggplant lengthwise into very thin, even, 1/4-inch slices.  Sprinkle each slice with salt and place it in a colander to drain for 20 minutes.  (This will draw out moisture from the eggplant and also make it less bitter.)  After 20 minutes, rinse each slice briefly and press with a paper towel to remove all the moisture.
While the eggplant is draining, preheat the oven to 375 degrees.  Place the tofu and thawed spinach in the food processor and process briefly. Add the remaining ingredients–except the eggplant and sauce–to the processor and blend until smooth.  (You may do this without a food processor by using a potato masher on the tofu.)
Spread a thin layer of the sauce in the bottom of a 9X11-inch pan (spraying the pan first with non-stick spray will help prevent sticking). Place a layer of eggplant over the sauce, covering the entire bottom of the pan. Spread half of the tofu mixture on the eggplant. Cover with another layer of  eggplant and then spread the remaining tofu mixture over it. Top with a final layer of eggplant, and pour the remaining sauce over this.  Cover with foil and bake for  20 minutes; remove the foil and bake for 10-20 more minutes, until eggplant is tender. Remove from the oven and allow to cool for 10 minutes before serving.


Tuesday, August 31, 2010

Kasha and Cabbage

 1 cup dry whole buckwheat groats (kasha)
    2 cups water or vegetable broth
    2 tablespoon vegetable oil, preferably olive oil
    1 medium onion
    4.5 oz jar or 5 oz fresh mushrooms
    half small head of cabbage, shredded
    2 tablespoon soy sauce
    2 tablespoon balsamic vinegar

Heat large dry skillet until hot. Begin to boil water or broth in saucepan.  Rinse kasha in fine mesh strainer. Dump wet kasha onto preheated skillet. (It should hiss!) Toast kasha, stirring until dry. Slowly pour toasted kasha into boiling water. Immediately turn down heat and simmer kasha uncovered until liquid is absorbed. Remove from heat and let dry somewhat. While kasha is simmering, place oil into now empty skillet and heat. Place onions, mushrooms, and cabbage into preheated oil. Stir fry until done to your liking, adding soy sauce and balsamic vinegar along the way.  Mix with kasha.