Vegan Pot Pie

I love, love, love Chicken Pot Pie.  Now that I am living a vegan lifestyle (for at least six weeks) I was concerned I would have to give up some of my favorites.  This recipe from Dr. Deb Harrell has eased my fears.  I made this for a church pot luck dinner and everyone loved it.  Try it....you'll like it

Ingredients & Preparation

You will need

1/4 cup Whole wheat flour or millet flour 1tbsp Nutritional yeast 1tsp Sea salt 1/2tsp Garlic powder 2 cups Tofu, extra firm, cut in 1/2 inch cubes 2tbsp Coconut oil 1 medium Onion, cut in wedges 1/2 cup Celery, sliced 1/2 cup Carrots, sliced 1/2 cup Corn, fresh or frozen 1/2 cup Peas, fresh or frozen 1/3 cup Millet or whole wheat flour 1/3 cup Nutritional Yeast 1/4 cup Coconut oil 2 cups Water or vegetable broth 1tbsp Tamari Salt and Pepper Serves:  8 Preparation Time:  30 Minutes Cooking Time:  30 Minutes Oven Temperature:  350

Step 1: Prepare the Tofu and Vegetables

Combine the first four ingredients in a small bowl. Add the cubed tofu and toss to coat. Heat 2 tbsp. coconut oil in a skillet and add the tofu. Cook until lightly browned. Add the onions and celery and continue cooking until crisp tender. Add the carrots and other vegetables and cook until tender.

Step 2: Make the gravy

Toast the remaining whole wheat flour or millet flour in a separate skillet until you begin to smell it. Add the remaining 1/3 cup nutritional yeast and combine. Add the remaining 1/4 cup coconut oil and cook a few minutes until bubbly. Add the water or vegetable broth and whisk until the gravy has thickened. Pour gravy into skillet with the tofu and vegetables and combine thoroughly. Pour filling into casserole dish and top with your favorite crust or mashed potatoes. Serve immediately or bake uncovered to reheat.

Using vegetable broth adds a little flavor. I make my own from the fresh, organic produce scraps I have left from cleaning my vegetables on organic produce coop day. Just place celery bottoms and leaves, carrot peeling and whole carrots, onions and any other mild vegetables in water to cover. Add seasonings of your choice. I use bay leaf, thyme sprigs, basil, salt and pepper. Simmer for about an hour then remove and discard the veggies.

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.