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.

from: http://vegweb.com

Menu Week of August 30

red lentils with spinach
roasted asparagus

cucumber tomato and basil salad

kasha with cabbage
collard greens

amaranth-kidney bean patties with salsa
roasted portabellos

vegan zucchini lasagna

pesto pasta with stir fried vegetables

Saturday, August 28, 2010

Red Lentil Salad

cook red lentils 5 minutes - al dente
drain and rinse with cold water
mix with chopped tomato, cucumber, scallion, basil
mix in balsamic vinegar, olive oil, salt, pepper
refrigerate and let flavors combine

Thursday, August 26, 2010

Caribbean Beans and Quinoa

1 large green, yellow, or red bell pepper, chopped
1 large onion, chopped
6 cloves garlic, minced
1 1/2 cups quinoa, rinsed
several times
2 cups vegetable broth
2 cans (about 3 cups) cooked kidney beans, drained
1 can diced tomatoes
1/4 – 1/2 cup stuffed Spanish olives
1/8 – 1/2 cup capers, drained
1 tablespoon basil
1 tablespoon oregano
1/2 teaspoon chipotle chili pepper
3/4 teaspoon allspice
1/2 – 1 tablespoon hot pepper sauce
salt and freshly ground pepper, to taste
lime, optional
Spray a large, non-stick pot lightly with olive oil. Sauté the peppers, onions, and garlic just until softened. Add the quinoa and toast it for about 4 minutes, just to dry it out a little. Add the remaining ingredients, turn the heat to low, cover and cook until the quinoa is tender and the liquid is absorbed, about 20 minutes. Stir well before serving. Add a squeeze of fresh lime juice at the table.

from: http://blog.fatfreevegan.com

Menu Week of August 23



okra sweet potato chickpea stew

spicy black beans
salsa rice
corn on the cob

eggplant and tofu in spicy sauce

red lentil salad
quinoa and spring vegetables with italian spicy seasoning

Friday, August 20, 2010

Cabbage with Pintos & Brown Rice

cook brown rice
heat oil in skillet
add clove of garlic, minced
add onion, diced
add cabbage, shredded
cook for a couple minutes
add 1 tsp of thyme and salt
add 2 cans pintos with liquid, mash half the pintos
let simmer for 15-20 minutes
add white pepper, salt, black pepper
mix in with rice

Lentils with Roasted Beets and Carrots

roast beets
roast carrots
cook lentils with 2 tsp coriander and 1 bay leaf
mix with carrots, beets, lemon zest & juice
season with salt and pepper

Thursday, August 19, 2010

Tomato, Basil, and Millet Salad

1 cup uncooked millet, rinsed and drained
3 cups vegetable broth
1 (15-ounce) can black-eyed peas, rinsed and drained
1 cup chopped green onions
1/3 cup thinly sliced basil
1/4 cup olive oil
2 tablespoons balsamic vinegar
Salt and pepper to taste
1 pint cherry tomatoes, halved
6 large leaves green or red leaf lettuce

from: www.wholefoods.com

Radish Cabbage Slaw

1 1/2 pound cabbage, cored and thinly sliced (6 cups)

2 1/2 teaspoons salt

2 tablespoons olive oil

3 tablespoons red-wine vinegar

1 1/2 tablespoons honey mustard

1/4 teaspoon black pepper

5 radishes, thinly sliced

Toss cabbage with salt in a large bowl and let stand, stirring occasionally, 20 minutes.
Meanwhile, whisk together oil, vinegar, honey mustard, and pepper in a small bowl until combined.
Rinse cabbage with cold water in a colander, then firmly squeeze handfuls to remove excess water and transfer cabbage to cleaned bowl. Add radishes and dressing to cabbage, tossing to combine.

Broccoli Slaw

Using my mandoline I shredded the broccoli into tiny florets and thin strips of stalk. I also had a kohlrabi so I peeled that and shredded it too. I ran 1/2 a red onion through the mandoline and tossed it all together. I toasted 1/2 cup of pine nuts and let them cool. In the food processor I combined 1/4 of a white onion, 1/3 cup of apple cider vinegar, 1/3 cup of canola oil, 3 cloves of garlic, and salt and pepper (and maybe some honey if your vinegar isn’t as sweet as mine). I let that rip until it was all pulverized and nice and smooth and then I tossed the broccoli with it, added the pine nuts and let it sit in the refrigerator for 3 hours until dinner time.

from: www.whatgeekseat.com

Monday, August 16, 2010

Menu Week of August 16

baked kale chips
zucchini tomato white bean salad
red quinoa

scrambled tofu with peppers and kidney beans

millet salad with basil tomato and black eyed peas

lentils with roasted beets and carrots

cabbage with pintos and brown rice

Roasted Broccoli

preheat oven 425
chop broccoli into florets
toss with olive oil, salt, and pepper
roast for 20-25 minutes
toss with lemon zest and juice

Sunday, August 8, 2010

Menu Week of August 8

zucchini noodles
zucchini, tomato, chickpea curry stir fry

wild rice with asian vegetables and peas
cucumber tomato salad

green split peas with potatoes and spinach

kasha with mushrooms
adzuki/garbanzo bean salad
okra with tomato and vegetables

lentils with burnt onions
roasted broccoli

Saturday, August 7, 2010

Vegan Raw Chocolate Peanut Butter Cups

1/2 c melted chocolate (i.e. 2 Full-Size Squares of Melted Baker's Brand Chocolate because it's dairy-free, or melt 1/2 c Chocolate Chips, or a Cocoa Powder/Agave/Coconut Oil Mix)

2 Tbsp Peanut Butter
1/2 Tsp Nooch (i.e. Nutritional Yeast)
Yields: 2 Peanut Butter Cups. Intentionally a very small recipe, feel free to mass-produce

melt half the chocolate and pour into baking cups
mix PB and yeast and pout onto chocolate
melt rest of chocolate and pout on PB

from: www.loveveggiesandyoga.com

Raw Vegan Chocolate

1 T coconut oil
1 T agave nectar
1/2 t vanilla
2 T cocoa powder

microwave oil and agave for 10 seconds
mix other ingredients
refrigerate for a couple hours

from: www.loveveggiesandyoga.com

Friday, August 6, 2010


small tomatoes, diced
green bell pepper, diced
half red onion, diced
1 jalapeno, diced
garlic, minced
scallions, diced
salt, pepper, cumin
juice and zest of lime

rough chop everything in the food processor

Caribbean Rice Salad

2 T canola or vegetable oil
1 t annatto seeds
1 c brown rice
2 c water
2.5 cups peeled diced sweet potato
2 cloves garlic, minced
2 T minced green chiles
1/2 t grated lime peel
1/4 c lime juice
3/4 c orange juice
1 T grated ginger root
1 t salt
1/8 t allspice
1/2 c diced tomatoes
1/2 c diced bell peppers
2 scallions, chopped
1 can black beans
salt and pepper

1 avocado, cut into small cubes
lime wedges

warm oil and seeds in saucepan for about 5 minutes until oil turns orange
strain oil and discard seeds and return oil to the pan
saute rice in oil, add water, cook for 40 min
cook sweet potatoes in water for 5-10 min
whisk together garlic, chiles, lime peel and juice, orange juice, ginger, allspice, and salt
add cooked potatoes, tomatoes, peppers, scallions, and beans
fluff rice and allow to cool for at least 10 min
add the veggies to the rice and add s&p to taste
garnish with avocado and lime

from: moosewood

Thursday, August 5, 2010

Teryaki Tofu

4 T soy sauce
2 t sesame oil
1 T agave
1 T rice vinegar
1 T garlic

mix all the marinade ingredients and marinate the tofu for a few hours
bake tofu at 400 for 20 min, flipping once

from: www.loveveggiesandyoga.com

Collard Greens

saute onion
add tomatoes and saute
add greens chopped in ribbons
add vegetable broth
add salt and pepper and nutmeg
steam for 15 minutes

Wednesday, August 4, 2010

Spicy Kasha Vegetable Salad

1 cup buckwheat kasha, medium granulation
2 cups vegetable broth
2 medium tomatoes, chopped fine
1/2 cup green onions, thinly sliced
1/2 cup parsley, chopped
1/2 cup fresh mint, chopped
1/2 yellow bell pepper chopped
1/2 large cucumber peeled, seeded and cut into 1/4-inch cubes
1 cup cooked chickpeas
1/4 cup freshly squeezed lemon juice
1 tablespoon agave nectar (or pomegranate molasses)
1-3 teaspoon hot pepper paste or sauce
1/2 teaspoon salt (to taste)
1 tablespoon water
Heat 2 cups of vegetable broth (or heat water and add vegetable bouillon). While you’re waiting for it to come to a boil, toast the kasha in a large, dry saucepan for about 3 minutes, or until it releases a nutty aroma. When the broth reaches a boil, add it carefully to the kasha (watch out for spatters!) Cover and turn the heat very low. Cook until kasha is tender and all liquid is absorbed, 5-10 minutes. Remove from heat, fluff, and allow to cool. Kasha can be refrigerated and stored overnight, if necessary.
Add all chopped vegetables and the chickpeas to the kasha. Mix the lemon juice and remaining ingredients well and add them to the kasha, stirring so that the dressing is distributed evenly. Serve mounded in the center of a large platter, with butternut lettuce leaves. To eat, spoon some of the salad into a lettuce leaf and eat like a taco or burrito.

from: http://blog.fatfreevegan.com

Tuesday, August 3, 2010

Mashed Cauliflower

1 medium head cauliflower, trimmed and cut into small florets (about 6 to 7 cups)

1 to 2 tablespoons extra virgin olive oil
Sea salt and ground black pepper to taste

Bring a large pot of salted water to a boil. Add cauliflower and cook until very tender, about 10 minutes. Reserve 1/4 cup of the cooking liquid and then drain well and transfer cauliflower to a food processor. Add oil and reserved water, 1 tablespoon at a time, and puree until smooth. (Or, mash cauliflower with a potato masher). Season with salt and pepper and serve.

Balsamic Roasted Vegetables

  • 2 tablespoons balsamic vinegar
  • 1 teaspoon Dijon mustard
  • 1/2 cup extra-virgin olive oil
  • 3 garlic cloves, pressed
  • 2 teaspoons finely chopped fresh thyme
  • 1 teaspoon finely chopped fresh basil
  • 2 large red onions, halved, thinly sliced
  • 1 yellow bell pepper, cut into 1/2-inch-wide strips
  • 1 red bell pepper, cut into 1/2-inch-wide strips
  • 1 orange bell pepper, cut into 1/2-inch-wide strips
  • 1 1-pound eggplant, quartered lengthwise, cut crosswise into 1/2-inch slices
  • 1/2 pound yellow squash (about 2 medium), cut into 1/3-inch-thick rounds
  • 1/2 pound zucchini (about 2 medium), cut into 1/3-inch-thick rounds
  • Coarse kosher salt

  • Whisk vinegar and mustard in medium bowl. Gradually whisk in oil. Stir in garlic, thyme, and basil. Season to taste with salt and pepper. DO AHEAD: Dressing can be made 1 day ahead. Cover and chill.

    Preheat oven to 450°F. Toss onions and next 6 ingredients in large bowl; sprinkle with coarse salt and pepper. Add dressing; toss to coat. Divide between 2 large rimmed baking sheets. Roast until vegetables are tender and slightly brown around edges, about 35 minutes.

    Menu Week of August 2

    Red quinoa with broccoli
    corn on the cob

    Beet, lentil, and millet salad
    balsamic roasted vegetables

    cucumber, tomato, fresh herb salad with roasted portobellos

    mashed cauliflower
    teryaki tofu
    collard greens

    red pepper swiss chard
    quinoa with pesto vegetables