Tuesday, May 30, 2017

Meatloaf for the plant-based diet, no added fat

Low Fat Meat-less Meatloaf

The first step is to turn on the oven to 375 degrees Fahrenheit.


1/2 cup boiling water with
1/2 cup dry TVP granules, or beef flavored TSP and set aside while you get everything else going.

In a food processor, combine the following:
(or you can make this entire meatloaf without a food processor by dicing everything very fine but it may need a bit of water to make everything stick together)

1 cup diced tofu
1/2 cup walnuts 
1/4 cup flaxseed meal whisked with 1/3 cup hot water
1 teaspoon hot sauce such as Sirachi 
1 tablespoon vegetable bouillon paste, or "not-beef" flavor powder
2 tablespoon fresh parsley—don't skip this
1 tablespoon fresh basil
2 cloves garlic
1 teaspoon dry oregano
1 tablespoon vegan worcestershire sauce—don't skip this
1 tablespoon Dijon mustard
1/2 teaspoon black pepper

Pour into very large bowl along with:

1/2 cup chopped celery 
1 1/2 cups chopped mushrooms
1/4 cup finely sliced or shredded carrot
1 cup of dry breadcrumbs (if you are out, put three slices of whole grain bread through the food processor and use that instead, or oatmeal or soda cracker crumbs)
3/4 cup vital wheat gluten
rehydrated TVP

Roll up your sleeves and stir it all together with your hands (don't forget the TVP—I can't tell you how many times I forget that….) Knead for a couple of minutes to get the gluten forming.
Form into a loaf shape and place in one large or two medium sized bread pans (lightly spray-oiled).

Brush the top with the super-fantastic-extra-special red sauce (really, don't skip this part):

8 tablespoons ketchup
4 tablespoons brown sugar or date sugar
2 tablespoons apple cider vinegar

Bake for  75 minutes, remove from oven and let sit for 20 minutes before devouring.  If you want it done quicker, use two smaller pans. If baking as two medium loaves adjust the time down to one hour.

Monday, May 15, 2017

Vegan Blue Cream Cheese

Vegan Blue Cheese
There is a recipe called "Spirulina Blue Cheese" in a cookbook called "Everyday Raw" by Mathew Kenney that is just wonderful and worth the price of the book!

It's made with cashews as the nut base.

I make it, love it, and the next time I go to make it I can't remember where I found the recipe, which book, website, etc. so I am posting this to remind myself where to go and look it up when I need it.
I have the book on Kindle so it is hard to copy the page...

Oh, and the other thing that is worth the price is to purchase a nut milk bag to make this in.

PB2 Granola

Plant based Granola, before baking

This is a lower fat recipe for granola than most I have found published. I am replacing some of the fat and oil with applesauce and by golly it works!

I bought a lot of PB2 powder and wanted to use it in an energy snack that didn't have too much sugar or fats.
Preheat oven to 275 degrees fahrenheit

2 cups old fashioned oats
1 cup PB2 powdered peanut butter, I used the cocoa flavored variety
2/3 cup raw pumpkin seeds
1 cup raw sunflower seeds
1 cup unsweetened coconut flakes or shreds
1/3 cup raw almonds, coarsely chopped
1/2 cup dried blueberries or cranberries
3 tablespoons flaxseed meal
2 tablespoons oat bran
1/4 cup wheat bran

Stir dry ingredients together and then add wet ingredients to dry ingredients as a drizzle while you continue stirring.

Wet ingredients:
Combine 1/4 cup honey, 1/4 cup coconut oil, 1/4 cup applesauce and 2 teaspoons vanilla

It works well to heat the liquids together for a few seconds in the microwave to make the mixture more fluid. All ingredients together will seem fairly dry but keep stirring and eventually it will all become sticky.  When you no longer see dry pockets it is ready to bake.

PB2 Granola
Spread out on cookie sheet that has been lined with lightly oiled parchment.
Bake for 1 hour at 275 degrees fahrenheit. This will make approximately 2 1/2 lbs. of dry granola.
It works great as a breakfast cereal.

Wednesday, March 1, 2017

Silk Crunch Cherry Pie, low fat plant-based version

Cherry Pie with oatmeal topping
I have been listening to Katie Herzig singing, "Hey Na Na" a lot lately--it cracks me up.  Very Cherry Pie-ish.
I used to have a cookbook with a recipe for "French Silk Peach Crunch Pie" that was basically peaches swimming in custard with a crumb topping.  Delicious but fattening and now that we don't consume milk products, not that appealing anymore.
I wanted to capture that same fruit and cream texture though, in a plant-based diet version with fresh pie cherries from our local farmer's market.
Preheat oven to 375 degrees F then turn down to 350 degrees when you put your pie in the oven.
Bake your pie for 40-50 minutes, or until center is set.


Start with the lowest fat pie shell you can find or make.  "Wholesome Organic Whole Wheat" is good but has 8 grams of fat per slice--so use sparingly.  Like birthdays, holidays, or not at all.


2 1/2 cups pie cherries, pitted
1 box Mori-Nu Soft Silken Tofu
2/3 cup date sugar
1/4 cup rice milk
1/3 cup corn starch
1/2 teaspoon almond extract

Mix everything together except cherries in a blender then stir in the cherries before pouring into an unbaked pie shell.  Top with crunchy topping:


1/4 cup oats
1 Tablespoon date sugar
1 Teaspoon vanilla powder
a pinch of cinnamon
1/4 cup crushed graham crackers

Bake for 40 to 50 minutes or until set, cool on wire rack. (In case you didn't see the same message at the beginning because you were in such a hurry to make pie.)

If you would like to make a plain cherry pie without the tofu filling:

Alternative filling:

3 cups pie cherries, pitted
2/3 cups date sugar
pinch salt
1/3 cup cornstarch

Stir together, pour into unbaked pie shell and top with crunchy topping.  Bake 40 minutes.
Yummy served with non-dairy low fat ice cream.  You really should be sitting on a swing out on the porch when you eat this if you can.

Lemony Wheat Berry and Garbanzo Bean Salad

  • 1 cup wheat berries
  • 4 cups water
  • 3/4 teaspoon salt
  • 3 cans garbanzo beans, drained
  • 1/2 bunch fresh parsley, rinsed and chopped
  • 2 stalks celery chopped fine
  • 1 clove fresh garlic, minced
  • 1 large kale leave, sliced in thin ribbons
  • 2 lemons, juice and zest from
  • 2 tablespoons canola or olive oil
  • 1 teaspoon mustard powder
  • 1 tablespoon basil paste, or 1/4 fresh bunch chopped
  • several grinds of black pepper
Prepare wheat berries by simmering in the water and salt until tender. This could take anywhere from 1 hour to 2 1/2 hours. Drain and cool to room temperature. 
Prepare dressing by combining lemon juice with oil drizzle while whisking in small bowl or measuring cup.
Place all ingredients in large bowl and stir to combine. Refrigerate for 2 hours or overnight. Makes about 8 cups of salad.  Will keep in refrigerator for 2 days.

Recipe for Pressure Cooker Seitan with no added fat, vegan

"Chicken" Seitan

1 1/2 cups vital wheat gluten
1/2 cup whole wheat flour
2 tablespoons nutritional yeast
2 tablespoons hemp protein powder
1 teaspoon garlic powder
1 1/2 tablespoons Chicken flavored Vegetarian Bouillon
2 teaspoon Bragg Liquid Aminos
1/2 teaspoon Poultry seasoning
2 tablespoon soy sauce
1 1/2 cups water, at room temperature

Mix all ingredients together, knead for a couple of minutes and let sit for twenty minutes.
While this is resting place broth ingredients into pressure cooker and bring to a boil without the lid:

6 cups of water
1 tablespoon poultry seasoning
1/4 cup soy sauce
1 teaspoon salt
4 teaspoons Chicken flavored Vegetarian Bouillon

Divide dough into ten equal pieces about the size and shape of a small biscuit, drop into boiling broth then cover and seal pressure lid. Simmer for twenty minutes. Take off the burner and let it depressurize before removing lid.
Keep these in the freezer to use in recipes in place of meat.

Wednesday, February 22, 2017

Pesto change-oh, pesto made with kale and no oil

This is a bright, lemony sauce to use on whole grain pasta for those dinners where you want pasta, but not tomato sauce.  A pesto sauce made from a 'whole-lotta' kale and lemon but without the olive oil traditionally found in pesto sauce so it won't hurt your heart.  

Kale Pesto Sauce

5 large curly kale leaves, rinsed and torn to make about 3 cups or enough to fill your food processor bowl
12 fresh basil leaves, or a handful, or about 1/3 of those fresh bunches they now sell in the produce section--sans roots
4 tablespoons walnuts
2 tablespoons pine nuts
zest and juice from one lemon (in that order to make it easy on yourself)
2 large cloves garlic
1/3 cup water
1 tsp. miso paste

Combine all ingredients in food processor and zip around for about 30 seconds.  Toss with hot pasta. This makes enough for one pound of pasta prepared according to package directions.

Whole grain penne pasta with kale pesto sauce, fresh diced tomato and vegan parmesan

Monday, February 20, 2017

Plant based (and vegan) Chili, Non-fat, No Onions!

Vegan chili over pasta with nutritional yeast and flaxseed meal sprinkled over the top 
This is a repost with slight recipe adjustments/simplifications.

I have a hard time with onions and a slight allergy to bell peppers so here is my chili recipe which I can't seem to get enough of.....

Vegan Chili, No added fat, No Onions!

1 cup mushroom broth
1 1/2 cup diced celery
1 large can tomato puree
2 cans (13 oz typical) diced tomatoes
1 can white kidney beans
1 can red kidney beans
1 can black beans
1 can garbanzo beans
1 1/2 Tbsp. chili powder
1/2 tsp. pepper flakes
1 tsp cumin
1/4 tsp. salt
1/4 tsp. black pepper
1 bag frozen sweet corn
1/2 cup dry textured vegetable protein beef flavor (TVP)  or other vegan meat substitute (optional)

Simmer for 30 minutes or at least until hot and bubbly.

Makes enough for several people or several days.
Serve 1 cup over 1/2 cup prepared couscous, quinoa or whole grain pasta.
We also like to make our own tortilla chips by buying the most whole grain and least fat type available at our local market, cutting into triangles and baking in the oven (about 15 minutes at 375 on parchment) with a little taco seasoning or cumin sprinkled on top.  Whole wheat tortillas work well and don't get as tough as corn tortillas.

Note:  Use beans that you like, don't limit yourself to what I have listed or traditional pinto type chili beans if that isn't what you enjoy eating.

Herb Alpert and the Tijuana Brass makes good cooking music for this.