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Sugar? Agave? Stevia? Maple Syrup?
At least I’ve gotten it down to this list because, God know, there are a lot of sweeteners out there.
But which one do I use? I thought I knew. I’ve been using USDA Certified Organic Raw Agave Syrup, but recently I stumbled upon web articles stating that even agave syrup has high fructose levels – and most of us know by now how the addicting qualities of high fructose can lead to obesity and diabetes. Not to mention that the articles also state that most agave is manufactured in Mexico where lax standards have led to accusations of corn syrup additives. In addition, it is written that agave syrup possess other chemical properties that pose varying health risks.
And so, until agave syrup is vetted to my satisfaction I am switching to good ‘ol American (or Canadian if the price is right) organic pure Maple Syrup. I already added it to my morning cup of coffee and it was wonderful. I am also going to try using powdered organic whole leaf powder Stevia.
{ about this recipe }
Are you ready for some comfort food? This is the creamy cheddar cheese version of my recipe that features parmesean cheese and garlic as the featured taste. And, yes, it’s 100% vegan – yet another recipe that dispels the myth that vegan food cannot be absolutely, satisfyingly delicious without sacrificing the spectrum of sensations we so treasure in our food experiences – taste, texture, depth of flavor, richness, delicacy, heat, spice, sweet, savory …
Like many meals, I initially made this one based on “What’s in the fridge/pantry that we can use so we don’t have to go out to the store?” Well, this time I noticed that the expiration date on the sausage was drawing near so, given that parameter to start with, my attention was drawn to doing something with pasta, cheese and fresh spinach.
And, of course, it had to be easy and quick to prepare.
BRUNCH OPTION >>> substitute cooked diced Yukon Gold potatoes for the pasta
{ stuff you’ll need }
12 oz or one medium package of elbow or penne noodles, cooked, drained,rinsed and lightly coated with olive oil so it does not stick … I used Tinkyada’s Organic Brown Rice Pasta (what I had on hand); it’s wheat/gluten-free and cooks up al dente unlike most wheat-free and rice pasta brands
1 pkg Field Roast Smoked Apple Sage Sausages, roughly crumbled
¾ pkg Daiya Cheddar Style Shreds
½ cup Wildwood Soy Milk Creamer
½ cup Soy Dream Organic Enriched Milk
2 tbsp Wildwood Aioli
4 handfuls of fresh organically grown spinach leaves, thinly sliced while bunched
powdered smoked paprika to taste
powdered cayenne pepper to taste
Celtic sea salt and ground pepper to taste
{ how to make it }
… while the pasta is cooking saute the roughly crumbled sausages in a fry pan (preferably cast iron skillet) in a bit of canola oil, turning to brown evenly, being sure to scrape up any bits that are sticking to the bottom of the pan – the sausage browns up quickly so pay close attention to them it … set aside when finished
… in a saucepan, heat on medium high flame the creamer/milk mixture making sure you do not bring it to a boil … instead, when the creamer/milk is very hot start adding the cheese to it, stirring constantly to incorporate the cheese into the creamer/milk
… when the cheese is melted stir in the cayenne, paprika, salt and pepper … set aside
… once the pasta is drained, rinsed and lightly oiled move it to a medium size bowl and fold in the uncooked sliced spinach leaves, being careful not to harm the noodles
… blend the Aioli into the cheese sauce, then pour the sauce into the noodles, stirring and continuing to be careful of harming the noodles, but being sure to mix thoroughly so the cheese is coating all the noodles
… spoon the noodle mixture into a medium size casserole, similar in capacity to an 8x8x3 baking pan
… sprinkle the sausage mixture on top, distributing it evenly and being sure that all the crunchy bits make it on as well
… bake at 350° for about half an hour
{ about this recipe }
It’s been a long time in coming but after a lot of online research and working on various recipes I’ve finally come up with a vegan tuna salad that I can be happy to share with you.
Besides really tasting like tuna salad this vegan tuna salad is even healthier. It is super rich in protein (10g!), Iron, Potassium, Iodine, Vitamin A, fiber – and more!
The raw veggie ingredients are optional. All the ingredient amounts are approximate and can be adjusted according to your personal taste and textural preference. I happen to like my tuna on the crunchy side so I heavy-up on the celery and carrot. I also like the play of salt v. sweet by using onion and garlic with sweet pickles.
There are three elements that make this recipe really taste like traditional tuna fish salad: the sea vegetable flakes which give it that authentic tuna fish salad taste without tasting ‘fishy’ ( sea veggie flakes are an awesome dietary source for iodine as well as providing the essential ingredient responsible for the production of thyroid hormone and all other hormones of the body); the Aioli dressing which is just so much better tasting than any other ‘mayo’; and the use of the press to release the maximum amount of moisture from the ‘tuna’ before processing into flakes.
Ingredient Options: roasted slivered almonds and grapes instead of celery/carrot/pickle/garlic/onion
Makes about 2½ cups of vegan tuna salad.
{ stuff you’ll need }
Half a pkg. of Dixie Carb Counters Tuna (Not) Salad Mix (made with Certified NGMO Soy Beans)
1/3 cup minced celery
1/3 cup minced carrots
1 tbsp minced red onion
1 tsp Maine Coast Sea Vegetable Cert. Org. Triple Blend Flakes (Dulce-Laver-Sea Lettuce)
½ cup minced Bread and Butter pickle slices
a couple of pinches (or shakes) of garlic powder
s + p to taste
{ how to make it }
Prepare the tuna according to the directions on the package by simmering it for about 8 minutes or until the tuna is softened to tuna ‘texture’ by testing with a fork … pour into a colander to drain/cool to room temperature
Place the tuna into the tofu press (for at least an hour) until as much moisture as possible is pressed out
Place half the amount of the pressed tuna chunks into in a small food processor and pulse blend until the tuna presents the consistency of tiny, uniform flakes; remove to a medium size mixing bowl and pulse blend the other half and add to the bowl
Mix the rest of the ingredients into the tuna until evenly blended
Blend in Aioli dressing to desired consistency
Chill and enjoy
{ about this recipe }
This dish is one of those super easy to make comfort foods that is a real crowd pleaser. It was one of the first dishes I ‘veganized’ after I went vegan. You can choose to make it non-spicy by substituting plain diced for the canned tomatoes with chipotle peppers, as well as toning down on the powdered spices. The crumbles are optional – they are the ‘meaty’ part of the dish – making for a ‘heartier’ meal option, and also good for serving to a ‘mixed’ (vegan and meat-eaters) crowd of guests. Served along with a freshly tossed veg/fruit salad and your good to go!
I usually get the idea to make Spanish Rice when I have a lot of fresh garden tomatoes on hand (dear son-in-law just arrived with the most amazing pile of plum tomatoes!), and green peppers are in season (now!) when at the peak of their flavor and low price. However, that does not keep me from making this dish in the dead of winter (comfort food!) when it’s a perfect for social get togethers. And, like most casserole-style meals, it is even yummier the next day, and the next …
{ stuff you’ll need }
I’ll leave the exact quantities up to you but if you have any questions feel free to ask and I’ll be happy to reply.
. 4 cups cooked (2 dry) organic Basmati style rice – white, light brown or brown
. 3 med-large sweet onions, diced and sauteed until caramelized
. 2 jumbo or 4 med/small green peppers, diced and sauteed until caramelized
. 3-4 15 oz cans of Muir Glen Organic Fire Roasted Petite Diced Tomatoes with Chipotle Peppers, undrained
. 1 bag of frozen non-gmo crumbles, Boca or other, nearly thawed
. fresh tomatoes, diced
. smoked paprika
. cayenne pepper
. salt and pepper
{ how to make it }
while the rice is cooking saute in separate batches (a cast iron skillet is ideal) the onion and green pepper, gently folding them into the rice when they are done … then, saute the crumbles for 10-12 minutes and gently fold into the rice mixture … add the canned tomatoes and fresh diced tomatoes … season to taste … bake or microwave to warm and serve
{ about this recipe }
This is a sandwich that is delicious unto itself but that I must confess I came up with initially because I was still craving tuna sandwiches (which, thankfully, I no longer do). This sandwich gave me that creamy/crunchy texture I missed with my tuna sandwiches.
This deliciously simple hummus sandwich exemplifies the healthful benefits of “food combining”. In addition to being excellent sources for fiber and heart-healthy iron and manganese, the combination of bread and hummus (chick-peas/garbanzo beans) provides a high ‘complete’ protein source. Also, by combining fresh carrots with hummus, digestion speeds up thus avoiding excessive gas buildup.
And, as always, feel free to change up the minced veggie ingredients. For instance, the addition of minced radishes and/or celery wonderfully expands the crunch, texture and taste factor. And if I have it on hand I add a layer of spicy/sweet kale salad and layer it in a wrap – delicious!
{ stuff you’ll need }
I’ll leave the ingredient quantities up to you but if you have any questions feel free to ask and I’ll be happy to reply.
. Creamy style spicy or garlic flavor hummus
. Shredded sweet carrots
. Kale salad (optional)
. Flavorful whole grain bread
{ how to make it }
spread a layer of hummus, not too thick, on the inside of each slice of the bread … by spreading hummus on each slice of bread it serves to hold the shredded carrot in place … sprinkle one slice generously with the shredded carrots … place the other slice of bread on top
{ about this recipe }
Lentils are a major source of protein and iron for vegans. Lentils are super easy to prepare, including a fast cook time, which means this recipe is easy and fast – not to mention munchy and delicious!
For my vinaigrette I use Udo’s Oil because it is high in Omega Fatty Acids, along with Seasoned Brown Rice Vinegar for a light and slightly sweet taste, and a bit of agave to balance. If I am out of the Udo’s Oil I use a good olive oil.
And feel free to change up the veggie or fruit ingredients to your liking. This salad is really all about adding what you like to the basic lentil and orzo pasta mixture. For instance, I used strawberries because they were in season (not to mention I love fresh, in season, strawberries and use them whenever possible). If I had no strawberries and had happened to have a mango on hand the day I made this salad I would have chopped that right in – the soft, smooth meat and sweet, slightly tangy flavor of a ripe mango would have added another interesting layer of texture and taste.
{ stuff you’ll need }
I’ll leave the ingredient quantities up to you but if you have any questions feel free to ask and I’ll be happy to reply.
. cooked green lentils, rinsed and cooled
. cooked Orzo style pasta, rinsed and cooled
. yellow pepper, minced
. radish, julienned
. carrots, minced or julienned
. red onion, minced
. your favorite vinaigrette
. diced fresh strawberries
{ how to make it }
assemble and mix all the ingredients in a large glass or stainless steel bowl … add the vinaigrette and stir to thoroughly to coat all the ingredients … serve and/or refrigerate … after about 24 hours the salad may appear drier … that’s a good thing – it means the lentils and orzo slurped up the dressing which makes them more flavorful … however, feel free to splash on a bit more dressing to wet the salad
This dish is so delicious ~ and very easy and quick to prepare. If you like pasta, if you like savory sausage, if you like greens, if you like parmesan cheese – you will not be disappointed!
- 1 four-link package of Field Roast brand Smoked Apple Sage Sausage, crumbled and sautéed in a cast iron skillet until browned with crunchy bits – set aside
- 1 box of Farfalle (bow-tie) pasta, cooked, drained, rinsed and placed into large glass or stainless steel bowl
- 2 large bunches of fresh spinach, rinsed and drained well and sliced into thin strips
- 2 teaspoons dried powdered mustard (to taste)
- 1 tbsp Garlic Gold bits
- ¼ cup vegan grated style parmesean cheese
- ¼ cup nutritional yeast flakes, aka “nooch”
- Celtic sea salt
- Olive oil
≡ ≡ ≡
- Saute the sausage while the pasta is boiling.
- Gently mix the olive oil, mustard, and nooch into the cooked warm pasta.
- Add the spinach and gently mix it in.
- Add the crumbled sausage, mixing it in gently.
- Sprinkle and mix in the parmasean style grated cheese.
- Salt, taste and adjust seasonings to your taste.
This super tasty dish is very easy and quick to prepare. You will not be disappointed!
1 four-link package of Field Roast brand Smoked Apple Sage Sausage, crumbled and sautéed in a cast iron skillet until browned – set aside
1 box of Farfalle (bow-tie) pasta, cooked, drained, rinsed and placed into large glass or stainless steel bowl
2 large bunches of fresh spinach, sliced into thin strips
2-3 teaspoons dried mustard (to taste)
1 tbsp Garlic Gold bits
¼ cup vegan grated style parmesean cheese, like
¼ cup nutritional yeast flakes, aka “nooch”
Celtic sea salt
Olive oil
≡ ≡ ≡
1. Sautee the sausage while the pasta is boiling.
2. Gently mix the olive oil, mustard, and nooch into the cooked warm pasta
3. Add the spinach and gently mix it in
4. Add the crumbled sausage, mixing it in gently
5. Sprinkle and mix in the parmasean style grated cheese
6. Salt, taste and adjust seasonings to your taste.