Corned Tofu & Cabbage

3/25/16
Portland, OR

Classic seasoning for traditional corned beef and cabbage transforms this tofu into a simple and delicious Irish dish! Or... do what I did, and make your own Vegan Reuben Sandwich! Loaded on rye bread with some Tahini Thousand Island Dressing (recipe below).

Corned Tofu & Cabbage
gluten free, vegan, kid friendly

1 head of cabbage (or ½ a green, ½ a red), chopped
1 onion, chopped
1 12oz package of tofu, drained, cut into filets, patted dry
2 Tbsp olive oil
1 tsp onion powder
1 tsp ground coriander
½ tsp ground allspice
3 Tbsp soy sauce
1/2 cup pickle juice
1/2 cup water
1 tsp apple cider vinegar
2 Tbsp course brown mustard

In a bowl, mix together the onion powder, coriander, allspice, soy sauce, pickle juice, water, vinegar, and mustard. Mix well.  Marinate your tofu in this mixture for a few minutes.  Remove tofu and set the marinade aside.

In a pan over med heat, heat up the olive oil.  Lay the tofu filets flat on the surface of the pan and cook until each side gets golden brown.

In a pot over medium heat, pour the leftover marinade in with the onion and cabbage.  Cook until the cabbage softens, about 10 minutes.

Toss cabbage and onion with the tofu.  Serve hot

For a Reuben Sandwich, pile high on toasted rye bread with Tahini Thousand Island!

Tahini Thousand Island 
dressing, dip, gluten free, Kid Friendly, oil free, vegan

1/4 cup tahini
1/4 cup ketchup
1/4 cup chopped pickles
1/8 cup pickle juice

Stir to combine, slowly adding the pickle juice, until you reach desired consistency.  Store in the fridge in an airtight container.

Tofu Scramble

Tofu Scramble

 

  People are always asking me what I eat for breakfast.  Though cereals and smoothies might be the easiest breakfasts for most vegans,  living in the RV limits me a bit more than it does others.  I have no room for an awesome blender.  I don't buy soy milk, almond milk, etc, because basically, i cannot fit large containers in my tiny RV fridge! We are talking about 6 cubic feet here.  Not much to work with.  The RV fridge is packed with fresh produce, a few condiments, maybe some tempeh, tofu, and well....that's it. So I usually go with a super fast and easy veggie and tofu scramble.

  Tofu texture is very similar to the consistency of scrambled eggs.  It takes on the flavor of whatever you season it with.  If you are new to tofu, here are a few tofu tips.  Tofu comes in a block.  There are options of firmness.  If you like your eggs softly scrambled, go with a soft tofu.  If you like eggs scrambled well, go with extra firm.  And if you are somewhere in-between, go with medium or firm.  Silken tofu is best for smoothies or blending into liquid.  I always make sure my tofu is certified organic to avoid GMO soybeans.  Tofu is very easy to find.  Usually in the refrigerated produce section of any grocery store.  If you don't use the whole package at once, store opened unused portion in a covered container filled with water in the refrigerator.  It will last a few days, but water should be dumped and changed out each day.  It can also be patted dry, cut up, and frozen.  Thawed out tofu has a spongier texture than tofu that hasn't been frozen, so keep that in mind.

This is a very fast and simple recipe!  I recommend prepping everything in advance (measuring, washing, crumbling, and mincing) before turning on the stove.  Cook time is only a few minutes.  
 

Tofu Scramble
serves 2-4
Easy, gluten free, Kid Friendly, nut free, dairy free, One pot, Quick Meals, vegan

veggies of your choice- I used broccoli and mushrooms  (lightly cooked and set aside)
1 package of tofu (12-14oz) drained, patted dry, and crumbled with your hands
2-3 cloves garlic, minced
1 Tbsp olive oil
1 Tbsp nutritional yeast
¼ tsp ground turmeric
¼ tsp onion powder
¼ tsp red pepper flakes (optional)
¼ sea salt
4 Tbsp water
 
Sauté veggies on medium heat for no more than 3 minutes.  Overcooked veggies are never good!  Undercook (or use raw), remove from heat,  and set aside.

In a pan on medium heat, add olive oil & garlic.  Sauté 1 minute.
Add sea salt, crumbled tofu, turmeric, onion powder, red pepper flakes, and nutritional yeast.  Stirring with a spatula, slowly add water to combine.
Add cooked veggies. Stir continuously for 3 minutes.  Remove from heat.  Serve immediately.

A Brief Chat about Nutrients, Carbs, and Gluten

Strawberry Salad 

Organic strawberries, spinach, arugula, carmelized onion, fennel, walnuts, daikon radish, fresh herbs, homemade balsamic dressing

All food is made up of 3 macronutrients: protein, fat, and carbohydrates.   Our bodies need all three.  Protein for growth, muscle, and tissue repair.  Fat for absorbing vitamins, energy, and maintaining cell membranes.

Carbohydrates are our main source of fuel.  They are necessary for proper function of the muscles, kidneys, brain, nervous system, immune system, and intestines.   Fiber is an important type of carb to aid in digestion, decrease risk of disease, and lower cholesterol.  

Avoiding carbohydrates for weight loss or disease prevention such as diabetes and heart disease is dangerous.  It can make the body ill due to nutrient deficiency.  Choosing healthy carbohydrates is easy, and should be the bulk of every meal.  Choose whole vegetables, fruits, legumes, and whole grains.  Always avoid highly processed and refined foods and stay away from refined sugar.  This will keep your body healthy and maintain a healthy weight. 

Gluten is NOT a carb.  It is a protein found in wheat.  Some bodies do not respond well to gluten and develop allergies to it.  This is not a reason to avoid carbohydrates, it is a reason to avoid wheat, if your body has a negative reaction to it.  Whole grains such as wheat berries contain gluten, but often don’t affect people with gluten allergies.  Avoid refined wheat products (even wheat bread!) and choose whole grains and sprouted grains.

Spicy Rice & Beans

Tucson, AZ

A delicious, easy, healthy, and spicy one pot meal. 

RVegan Spicy Rice & Beans

serves 2

gluten free, vegan

1 Tbsp olive oil

1 yellow onion chopped

1 tsp minced habanero pepper (substitute chile pepper of your preference)

4 cloves garlic, minced

1 cup beans, drained and rinsed (i used black and kidney mixed)

¼ cup chopped tempeh (optional)

2 plum tomatoes, chopped

1 cup cooked rice

1 lime

handful of fresh cilantro

generous pinch of the following: chili powder, smoked paprika, paprika, oregano, cumin, cumin seed, salt

Cook the onion and habanero in the oil 5 min over medium high, lower temp to meduim & add everything else, except rice, lime, and cilantro. Cook 10 more minutes. Stir in cooked rice. Squeeze juice of 1 lime over top and stir. Serve hot. Garnish with fresh cilantro.

Portobello and Sun-dried Tomato Polenta Balls

Sedona, AZ

Autumn in Sedona

Autumn is tourist season in Sedona, and it is in full swing!  We've been working like crazy and trying to get outside as much as possible.  The weather here is perfect for hiking, climbing, sight-seeing, and RVing!  All the while, we've been planning for winter.  Our annual RV-free month long trip to the east coast is in the works.  Stops may just include New York, New Jersey, Georgia, South Carolina, and Florida.  Then back west to check out Tucson, Arizona perhaps for the rest of the winter.  Apparently we are sticking to the snowbird lifestyle, as our RV is not really equipped for 4 season living.  I feel really lucky to live the way I do, and wouldn't trade places with anyone for anything!  A life blessed with health, family, love, joy, adventure, and a spectacular view.  

Ok, so hopefully all that happy crap didn't make you barf....or lose your appetite.  

It's time to make Portobello and Sun-dried Tomato Polenta Balls !

Portobello and Sun-dried Tomato Polenta Balls

Portobello and Sun-dried Tomato Polenta Balls
Easy, gluten free, nut free, oil free, soy free, vegan 
makes approximately 21 balls

1 cup polenta (I strongly reccommend buying certified organic corn-based products)
2 ½ cups vegetable broth
1 cup portobello mushroom, chopped small
⅓ cup sun-dried tomatoes, cut into thin strips
¾ cup red onion, chopped small
3 cloves garlic, minced
½ tsp dried basil
¼ tsp paprika
salt to taste
½ cup fresh cilantro, chopped  (fresh parsley or basil would also be great to substitute the cilantro)

Over medium heat, in a non-stick sauté pan, combine everything except the cilantro.  Stirring often, cook until polenta thickens to very firm, 20-25 minutes.  Remove from heat.  Stir in cilantro.  Let cool 5-10 minutes.  Form into balls.  Can be served cold or fry balls in a little olive oil until golden brown and serve hot.

Pumpkin Spice French Toast

Sedona, AZ

Oh my!  It's October 10th already, and I haven't posted a pumpkiny recipe yet?  Yes, I am aware that there is no shortage of pumpkin spiced everything out there right now, but in my opinion, that is the way it should be.  I know I know I rarely ever post breakfast recipes either.  (Shhh it's pretty much because Sean makes me breakfast every morning.  He's definitely a keeper.)  Ok so  here is my attempt at covering both the pumpkin and the breakfast in one delicious recipe!

Vegan Pumpkin Spice French Toast

Pumpkin Spice French Toast
Breakfasts, Easy, Holidays, Kid Friendly, nut free, Quick Meals, soy free, vegan
serves 2

½ cup pumpkin puree (if canned, get the 100% pumpkin)
¼ tsp vanilla extract
1½ tsp maple sugar or 100% pure maple syrup
1/8 tsp sea salt
¼ tsp cinnamon
¼ tsp garam masala or pumpkin pie spice blend
1½ tsp coconut oil + 1½ tsp for the pan
4 slices of bread cut in half on a diagonal (I used Food For Life's Ezeikiel bread)

In a small bowl add pumpkin, vanilla, maple sugar, sea salt, cinnamon, garam masala, and 1½ the coconut oil.  Stir to combine.  With a butter knife, spread mixture on both sides of each piece of bread.  

In a non-stick pan, heat 1½ tsp coconut oil over medium heat.  Lay the slices on the pan and cook each side approx 4-5 minutes, or until golden brown.  Serve hot!

Great toppings include apple sauce, vegan cream cheese, or margarine and maple syrup

Balsamic & Herb Hummus

Sedona, AZ

Consider this delicious dip for your next party or Labor Day festivities.  Savory rosemary and thyme combined with the sweetness of balsamic vinegar and the smooth richness of the tahini makes for a perfect hummus flavor combination.  Goes great with a tray of veggies for dipping, crostini, pita, or crackers for spreading.  It's so simple, and everyone will want the recipe.

Hummus is a food group!

Balsamic and Herb Hummus

Balsamic & Herb Hummus
Gluten free, Kid Friendly, No bake, oil-free option, soy free, vegan

1 15 oz. can chick peas or white beans, drained and rinsed (or 1½ cups cooked)
3 Tbsp tahini
2-3 cloves of garlic, minced
1 Tbsp lemon juice
½ tsp rosemary (dried or fresh)
½ tsp thyme (dried or fresh)
3 Tbsp Balsamic vinegar
1 Tbsp sesame oil (optional, makes for a smoother spread)
½ tsp sea salt

Process all ingredients until smooth.


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White Bean Cheddar Burger

Sedona, AZ

  I know I always talk/rant (haha) about healthy eating.  But  I just want to be clear, my diet is in no way about deprivation!  I enjoy food more than anyone I know.  The combination of tasting delicious, with feeling great from all the health benefits of the diet is part of what makes it so enjoyable!   The key to delicious, healthy, plant-based food is this:  Fresh produce, creative substitutions, and a killer spice rack.  My recipe ingredients may sometimes be a little unusual,  but their flavor profiles often recreate classic flavors and dishes into healthy, natural, veganized ones.   My White Bean Cheddar Burger, for example, contains all whole food natural ingredients.  No dairy or processed imitation cheese involved, but it sure is cheddary!  

  As an added bonus, these burgers contain turmeric which is an excellent superfood!  Turmeric is a root in the ginger family.  It is an anti-inflammatory, antioxidant, and antibacterial food.  It naturally treats joint pain, sores, digestion issues, and skin conditions such as eczema and chicken pox!  It also helps the body recover rapidly from bruising and sprains.  Really quite incredible.  So it's time to add turmeric to your grocery list.  You can sometimes find it in the produce section near the ginger.  If you can't find it fresh, you can find it dried and ground, in the spice section of the grocery store.  

White Bean Cheddar Burger

White Bean Cheddar Burger
Dinners, Kid Friendly, Lunch, Oil free, Quick Meals, Sandwiches, Vegan, Vegan Cheeses
makes 2 burgers

1 cup cooked navy beans
1/2 tsp smoked paprika (much different flavor from regular paprika, in spice section)
2 Tbsp chopped onion
1 clove garlic, pressed or grated
1/8 tsp fresh turmeric, grated or 1/8 tsp dried ground turmeric
1 tsp lemon juice & zest
1/4 tsp sea salt
1 tsp dijon mustard
2 Tbsp panko breadcrumbs
1 tsp fresh parsley
2 Tbsp nutritional yeast

In a bowl, mash beans with a fork while slowly adding all other ingredients.  Stir and mash to combine.   Form into 2 patties.

On a very lightly sprayed or oiled pan, over medium heat, sauté for approximately 6-7 minutes on each side.  Until golden brown.  Serve hot.  Excellent topped with Tahini Thousand Island Dressing (recipe here)!


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Road Trip!

Somewhere in Oklahoma...

 
  A slight change of plans leaves Sean and I without the RV for the next 6 weeks or so, on a cross-country road trip to the east coast, visiting with family and friends.
So how do we live out of a Dodge pickup truck, on the interstate, for several days with a strict plant-based diet?

Here are some tips for a successful vegan road trip:

1. Bring a camp stove!  If you want a hot meal that doesn't come from a truck stop microwave, I highly recommend a small one or 2 burner camping stove.  Don't forget a pot and a pan.  (camp stove recipes to follow)

2. Pre-mix spice packets.   This is so great for road trips or camping trips, and I've been doing it for years.  In a ziplock bag or empty spice jar, I always pre-mix an italian seasoning blend, and in another I pre-mix a southwestern spice blend. These come in so handy on the road.

Italian spice blend- equal parts garlic powder, oregano, fennel seed, parsley, basil, red pepper flakes, salt, and pepper
Southwestern spice blend- equal parts chili powder, oregano, cumin, smoked paprika, chipotle powder, onion powder, salt, and pepper.

3. Research in advance.  Know what stops you might want to take along your route to find good produce and bread.  You can also look into veg friendly dining options in cities along your route, but if you're in the middle of nowhere, you should be prepared to feed yourself.

4. Bring easy non-perishables like rice, pasta, and cans of beans (don't forget a can opener!).  Also stocking up on veggies that can last a few days without refrigeration or in a cooler is a good idea.  Potatoes, tomatoes, kale, onion, & avocado are some great choices for your trip.  A small bottle of olive oil comes in handy and travels well, as does tempeh or vegan deli slices for quick sandwiches.

5.  Bring a trail mix to snack on.  Dried fruits and nuts are fast, easy, and you can eat them while you drive.

Easy camp stove recipes:  

Rotini with Potatoes and Cannellini Beans
serves 2-3 cook time 10-15 min

½ lb whole wheat rotini pasta
1 large yukon gold potato, cubed ½" cubes
2 tsp italian spice blend (see above recipe)
1 can cannellini beans
3-4 leaves of kale, discarding vein, chopped
½ cup cauliflower, chopped
2 cloves garlic, minced
2 tsp olive oil

In a pot, add potato and water for boiling the pasta.  When water boils, add pasta.  After 5 minutes add beans (with their juice) and cauliflower.  When pasta is al dente, add garlic and kale to water.  Strain immediately.  Return to pot.  Stir in spice blend and olive oil.

Rice and Smoked Tempeh
serves 2-3 cook time less than 10 minutes (Gluten Free)

1 cup cooked rice
1 tsp southwestern spice blend (see above recipe)
1 zucchini chopped
½ of a red onion, chopped
3-4 slices of tempeh, chopped
1 tomato chopped
½ tsp liquid smoke
1 tbsp olive oil

In a pan over med heat, add oil, onion, tempeh and liquid smoke. Sauté 5 min.  Add rice, zucchini, tomato, and spice blend.  Sauté just until hot.  Serve immediately.

* Great with corn chips or wrapped in a burrito shell.

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Seitan BBQ Sandwich with a Quick Hot & Pickled Slaw

9/2/12 Boulder Canyon- Boulder, CO

   We worked 6am-2pm today, so for breakfast Sean made our usual breakfast of champions.  We have a similar version of this meal for breakfast almost everyday.  I will post a recipe soon,  but basically it is a breakfast burrito consisting of rice or quinoa, tofu, broccoli, kale, arugula, maybe some beans, lots of spices, and hotsauce.  It is the best concoction ever, and it is neccesary nutrients to start our day to prepare us for a very early fast paced, stressful, physically draining job.
    Lunch we bring to work everyday.  It is either leftovers from dinner, or a sandwich that is fast to make.  We make peanut butter by putting a jar’s worth of peanuts in a food processor and process for a few minutes until creamy, then store in that jar in the fridge.  We buy organic strawberry preserves preferrably sweetened by fruit or cane sugar, we never buy it if it has corn syrup.  We are serious label readers, and don’t want any processed crap.  We buy Ezekiel bread for sandwiches, which is found in the freezer section because it has no preservatives.  It’s made from sprouted grains, and it tastes good.  Soooo basically lunch is a PB&J....and a carrot stick.  We also bring a trail mix for a snack, consisting of almonds, cashews, peanuts, shredded coconut, and and organic dried fruits.

julienned carrot

Dinner:

Seitan BBQ Sandwich
with a Quick Hot & Pickled Slaw
serves 2, (10 min prep time, 12-13 min cook time)

3 slices of seitan*, cut into thick shreds
2 leaves swiss chard cut, veins removed but saved, chopped
¼  onion, sliced
½ cayenne pepper, thinly sliced
2 white button mushrooms, sliced
1 carrot, julienned
2 cloves garlic, minced
¼ cup white vinegar
1tsp red wine
¼ tsp salt
2 tbsp BBQ sauce
2 tsp olive oil (optional)
¼ cucumber sliced
4 slices of bread of choice, a baguette or good quality bun would work well

For the slaw:
In a small bowl, or (measuring cup) add vinegar, garlic, carrot, red wine, cayenne, salt, & half of the chopped veins of chard.  Set aside

The sandwich:
Heat frying pan at med-high.  Add onions and other half of chopped veins of chard, add oil if
needed and saute for about 5 min.  Add seitan and mushrooms, cook another 3-5 min.  Add
BBQ sauce, cook 1-2 min, add chard leaves and slaw mixture to pan, turn to high and cook 1
more min.  Remove from heat.
Load onto bread and add sliced cucumbers on top.  Serve with a salad

* I make the seitan myself in advance, slice it, and store it in the freezer.  I just take how many slices I need from the freezer, and defrost per meal.  A loaf of seitan lasts over a month in the freezer.  I use Robin Robertson’s recipe from her book Vegan on the Cheap.   You should own that book.  It will change your life.

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