Carob Fudge Balls

Fudgy goodness for the Vegan!

The first night of my nutrition class these wonderful goodies were served. That’s when I realized following a vegan lifestyle was not only possible but could be fun! I have even messed them up by adding that last ingredient into the mix and they were still good. (Just a little dry, for which I had to compensate by adding a little liquid.) I can’t believe how good vegan desserts can be. Desserts should be enjoyed sparingly on a vegan diet but WOW what a nice treat!

Ingredients & Preparation

You will need
1 Almond butter, 16 oz. jar 6 Pitted Dates 1/2 cup Raisins 1/2 cup Sunflower Seeds 5tbsp Brown rice syrup 1/2tsp Cinnamon 1/4 cup Carobs 1/2 cup Ground almonds or chia seeds or unsweetened coconut Serves:  2 Dozen Preparation Time:  20 Minutes Cooking Time:  N/A Oven Temperature:  N/A

Step 1: Mix ingredients and form balls

Blend all ingredients but last in a food processor. Roll into balls and roll in ground almonds, chia seeds or coconut. Keep refrigerated.

Cocoa powder may be used instead of carob.

Herb Roasted Fingerling Potatoes

Crispy tender potatoes

My friend Judy Wadsworth made these potatoes for a dinner party at the river. The aroma permeated the air inside and outside. Garlic and herbs are always an appetizing enticement for dinner. Judy served these little jewels with a pork tenderloin. I am recommending with beef tenderloin as well. Delicious!

Ingredients & Preparation

You will need
2 lbs bag of fingerling potatoes 3 Tbsp grape seed oil 1 clove garlic, minced 1/2 tsp pepper 1 tsp Kosher sea salt 1 tbsp fresh rosemary, crushed or snipped 1/2 tsp fresh thyme leaves Serves:  4 Preparation Time:  10 Minutes Cooking Time:  30 Minutes Oven Temperature:  425

Step 1: Prepare potatoes

Wash potatoes and pat dry. Place in a large bowl. Combine the olive oil and garlic and allow flavors to mingle for an hour or so. Pour garlic oil over potatoes and toss to coat.

Place the potatoes on a shallow baking pan and place in preheated oven. Roast for 15 minutes. Remove from oven and sprinkle with herbs. Return to oven for another 15 minutes or until potatoes are tender inside and crispy outside. Adjust seasonings. Garnish with fresh rosemary sprig.

Stuffed Portobello Mushrooms

I found some beautiful, firm and fresh portobellos at the Fresh Market and couldn't resist buying them.  I had never prepared portobellos before but I thought I knew enough to grill them and stuff them.  I threw this recipe together one evening with what I had on hand.  Fortunately, I had just purchased some fresh, local corn and sweet onions.  The portobellos were delicious and I'll definitely make this recipe again but I have to warn you they are very filling and I could only eat half.  Remarkably, my husband could only eat half as well.  Plan accordingly.

Ingredients & Preparation

You will need

6 medium Portobello mushrooms, stems removed 3 small Carrots, organic, chopped finely 1 small Onion, sweet, chopped finely 1 small Red sweet pepper, chopped finely 1tbsp Garlic, minced or chopped finely 1/2 cup Corn, fresh or canned drained1 1 1/2 cups Sprouted rice and quinoa mixture from TruRoots, cooked 6 tsp Grape seed oil 6tsp Seasoning mix (Recipe below) Serves:  6 Preparation Time:  20 Minutes Cooking Time:  15 Minutes

Step 1: Prepare the Vegetables and Mushrooms

Wipe the mushrooms and set aside.

Chopped all the vegetables and place all except corn in a heated skillet with a little water. Sauté over medium heat until crisp tender or about 5 minutes. Add corn and rice mixture and sauté for another minute. Turn off heat and allow vegetables to rest while grilling the mushrooms.

Step 2: Season and Grill the Mushrooms

Place a little grape seed oil in the bottom of a bowl. Rub mushroom cap in the bowl to cover the smooth side. Sprinkle both sides of mushrooms with seasoning. Place on a 350 degree grill stem side down. Close cover and grill for 5 minutes. Turn the mushrooms with tongs and grill another 5 minutes with the cover closed. Remove from grill and place on serving platter. Spoon filling into stem side of mushrooms and serve.

Seasoning Mix

I keep a small container of this mix to use as a rub for vegetables or to use in cooking most anything. These are all dried herbs.

1 Tbsp Salt
1 Tbsp ground black pepper
1 Tbsp garlic powder
¼ tsp cayenne pepper
1 tsp dill
1 Tbsp parsley
1 tsp thyme
1 tsp marjoram
1 tsp oregano
1 tsp basil

If you are growing fresh herbs, your favorites may be substituted for the seasoning mix. Also, the amount of oil is approximate. Use any oil sparingly.

Stuffed Summer Squash

What's for lunch?

After beginning a vegan diet (without a planned menu) I was puzzled about what to eat for lunch one day. I knew I had a wonderful ripe yellow summer squash ready pick from my Tower Garden but I didn't know what to do with it. I decided to clean out the refrigerator and found the adamame and corn succotash leftovers. That inspired me to make a salad of beans and fresh, raw vegetables.

This is a very versatile dish as you can use the veggies you like and omit those you don't. My husband, who is not vegan, said he wasn't very hungry but would eat whatever I was having. He had two platesful and declared it delicious! Eat your veggies....and enjoy them!

Ingredients & Preparation

You will need

1 1/2 cup Organic Kidney beans, drained and rinsed (14 oz can) 1 1/2 cup Corn, lightly steamed and cut from the cob or (14 oz can drained) 1 1/2 cup Broccoli flowerets, chopped 1 cup Sweet red pepper, chopped 1 cup Red onion, chopped 1 cup Celery, chopped 1 cup Adamame, (soy beans) lightly steamed and cooled 1/4 to 1/2 cup Annie's Papaya and Poppy seed Dressing 1/2 cup Veganaise 3 medium Fresh Yellow Summer Squash, steamed until crisp tender Serves:  6 Preparation Time:  30 Minutes Cooking Time:  10 Minutes Oven Temperature:  N/A

Step 1: Mix together ingredients

Combine all ingredients except squash in a large mixing bowl. Season to taste with salt and pepper.

Step 2: Steam the squash

Cut each squash in half lengthwise. Place in a little boiling, salted water cut side down. Cover and steam until squash gives a little when pricked with a meat fork. Remove from heat and lift squash halves from pan with tongs. Place on a plate and hold with the tongs while scraping the seeds from center. Be careful to leave enough squash flesh to hold together.

Step 3: Stuff the squash

Place the squash on a serving plate and fill with a couple of spoonsful of bean and corn mixture. Serve immediately.

Add fresh summer tomatoes after stuffing the squash for color and flavor. Don't overcook the squash or it will fall apart.

Basic Bean Burger

This recipe was given to me by my nutrition coach, Dr. Deb Harrell.  She took the basic recipe from Jeff Novick from the Healthy Lifestyle Expo 2011.  This is the best tasting veggie burger I have ever had and I love veggie burgers.  Dr. Deb used a mixture of brown rice and quinoa and it was most tasty.  I can't wait to have all the ingredients on hand to make a burger meal again.  She served the burger with millet buns, roasted sweet potato fries and salad.  YUM! 


1 14 oz. can of no salt added kidney beans (or 1 1/2 cups cooked kidney beans)
1/2 cup rolled oats
1/2 cup cooked brown rice
2 Tbsp. low sodium, or no salt added sodium salsa
Spice

Mash beans with a hand masher
Mix in oats, rice and salsa
Form into 4 patties
Allow to set in the refrigerator for 20 minutes
Grill or broil on each side till golden brown

Almond Herb Dip

 

I'll have to start a new section on "My Southern Table" for the vegans in the audience.  My friend, Dr. Deb Harrell, shared this recipe with me.  I made it this week for a Derby party and it was a smash!  I was in a small town in Mississippi where I was able to find most of the ingredients.  I had to omit the nutritional yeast as I could not find it but the dip was still great tasting and healthy!  Thanks Deb for allowing me to share!

Ingredients:
1 Cup raw almonds, soaked in water for 8 hours
1 Bulb garlic, roasted
1/4 Cup nutritional yeast
Juice of 1 lemon or lime
2 Tbsp. Bragg Liquid Aminos
Handful of fresh herbs of your choice
1/4 Cup water (or more)
1/4 Cup Vegenaise

Directions:
Drain almonds, blend all ingredients in a food processor.  Serve with fresh veggies and crackers.

Tip:  Blend until the dip has a gritty texture.  This is not intended to be a paste.  I served it with freshly cut organic carrots and celery. 

Ratatouile

A great healthy vegetable stew!

I first had this Mediterranean vegetable stew when my cousin, Gary Whitaker, made it for me. I had never heard of it at the time but shortly after that I began to notice it on the menus of restaurants. I love it for the nutrition packed goodness but also the flavors are fabulous! I plan to make it again as soon as I visit the organic produce market. I can't wait!

Ingredients & Preparation

You will need

1 medium onion, chopped 2 medium bell peppers, cut in strips 2 small zucchini, diced 1 small eggplant, diced 4 cloves garlic, crushed 2 medium tomatoes, cut in chunks 1 bay leaf 1tsp dried basil 1tsp dried marjoram 1/2tsp dried oregano 1/2tsp ground rosemary 3tbsp burgundy or dry red wine 1/2 cup tomato juice 2tbsp tomato paste 2tsp salt black pepper to taste 1/4 cup olive oil fresh parsley, chopped Serves:  4 to 6 Preparation Time:  15 Minutes Cooking Time:  25 to 35 Minutes

Step 1: Prepare vegetables

 Heat olive oil in a large, heavy pot. Add the garlic, onion, bay leaf and salt. Sauté over medium heat until onion is opaque. Add eggplant, wine and tomato juice. Season with remaining herbs. Stir to mix well then cover and simmer over low heat 10 to 15 minutes. When eggplant is tender add zucchini and peppers. Cover and simmer another 10 minutes. Add salt, black pepper, tomatoes and tomato paste and combine well. Continue to cook over low heat until all vegetables are tender. Add the parsley before serving.

If desired, top with freshly grated parmigiana-reggiano and sliced black olives. Serve with good crusty bread.

Ratatouille may be served over rice or pasta

Okra, Tomatoes and Corn (Maque Choux)

Summer is the time for fresh vegetables

I love summer and the bounty of fresh vegetables that comes with it. I remember eating bushels of corn, peas and okra and baskets of ripe, red, luscious sliced tomatoes from my Dad's garden. We often combine the vegetables in a skillet for a colorful treat such as this recipe. I had to recreate it in order to get the measurements down. (I managed to get a good picture too!)
I have not mastered the art of vegetable gardening in the ground in Florida. I used to have a great veggie garden when I lived in northern Kentucky.  Now I grow most everything I need on my Tower Gardens.  Picking your dinner from the garden just before you cook it is an amazing way to live. If you do not have the space, time and motivation you should try Tower Gardens.  There is a link to my website on this blog.  Enjoy!  

Since writing the above, I have discovered "Tower Gardens" hydroponic/areoponic growing systems.  I now have three tower gardens growing very successfully.  Not watering, no stooping, no weeding, minimal pests control all contribute to my love of growing my own fresh, organic vegetables.  There is a link to read more about Tower Gardens under "Links."  The towers will soon be known as Tower Gardens by Juice Plus. 

To the left is a picture of my tomatoes on the tower garden in January 2012

Ingredients & Preparation

You will need
3 cups okra, sliced 3 large Roma tomatoes, chopped 2 medium ears corn, kernels cut from cob 1 small onion, chopped 1/2 large green pepper, chopped 2tbsp grape seed oil 1tbsp tomato paste 1tsp salt 1/2tsp pepper Serves:  8 Preparation Time:  15 Minutes Cooking Time:  20 Minutes

Step 1: Prepare the vegetables

Slice the okra, chop the tomatoes, chop the green peppers and onions and cut the corn from the cob. When the vegetables are ready add the oil to a non-stick skillet and heat over medium heat. Saute the onions and peppers until slightly tender but not done. Add the okra to the onions and peppers and continue cooking until okra is crisp tender. Add the tomatoes and corn, salt and pepper. Saute for another five minutes then add the tomato paste. If needed, add a tablespoon or two or chicken broth or water and combine well.

Under cook the corn a little as it will continue to cook after you remove it from the heat. The corn is better if it still has a little crunch.