You are currently browsing the tag archive for the ‘vegan food’ tag.

vegan hummus sandwich

{ 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!

hummus wrap with carrots and kale

{ 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

This is one of those really great tasting staple vegan recipes that for some might seem a bit time-consuming and not-so-easy the first time you make it.  Well, hang in there, because as any seasoned ‘tofu-scrambler’ will tell you, once you start making this dish you cannot stop. It is so munchy-delicious and, yes, super-fast and easy to prepare. Except for the tofu all the ingredients are larder items, including the Garlic Gold Nuggets which I keep on hand all the time (in the refrigerator to extend their freshness), especially since I use them for other dishes. I make scrambles a couple of times a week, never have to refer to a recipe card anymore, and I change up the basic recipe with seasonings / ingredients as I feel like it … and not to mention this dish is a very good source for protein, calcium, potassium, zinc, iron, and is very high in the complex B vitamins.

This is a versatile dish that can be enjoyed simply by glopping some ketchup (or your favorite condiment, sauce, chutney or salsa) onto the basic scramble for a quick snack in front of the TV or PC – or proudly serving a deliciously savory and eye-pleasing breakfast or brunch to guests by alternating layers of tofu scramble, veggies and sausage in a company-worthy casserole dish, and topping it with Herbs-de-Provence seasoned toasted bread crumbs.

4 servings (or 2 Hungry Man servings)

Prep to Table Time: 10 minutes (not including time to press tofu)

tofu-scramble-ingred

1 block of certified organic Wildwood brand SprouTofu firm style non-GMO tofu, water pressed out super-fast with TofuXpress, or your preferred method
1 tsp powdered smoked Spanish paprika
1 tsp organic curry powder
1 tsp powdered garlic
1 tsp fresh dried organic thyme, crumbled finely with your fingers (optional)
3 tbsp filtered water in a small ceramic, glass or stainless steel bowl
1 tbsp Garlic Gold Nuggets (or 5-6 minced fresh garlic cloves)
2 tbsp cup nutritional yeast (‘nooch’)
2 tbsp organic olive oil
Celtic salt to taste, small size crystals

1. With a fork or small whisk, mix together the spice blend (optional thyme, curry, paprika, powdered garlic) into the water, then set aside.

tofu-scramble-1
2. Heat the olive oil to medium heat in a large size stainless steel heavy bottom skillet, or cast iron skillet. A well seasoned cast iron skillet will give you the fastest-cooking, non-sticking, even-browning results for tofu. I find the cast iron skillet to be an indispensable, must-have item for the vegan cook.

3. With your fingers, crumble the tofu into smallish random size pieces into the skillet, evenly covering the bottom. If using fresh garlic instead of the Garlic Gold Nuggets add  them to the pan, evenly sprinkling the garlic over the top of the tofu. When it appears that the tofu is light golden brown when you lift and peek at the underside of one of the pieces, using your steel spatula (or hard plastic spatula for your cast iron skillet so as not to scratch all the hard work you’ve done seasoning your pan), begin to continuously turn the tofu mixture by pushing and scraping against the bottom of the pan, keeping the mixture evenly spread out, and making sure to scrape every bit of cooked tofu/garlic bits off the bottom of the pan as it continues to gently brown.

tofu-scramble-2
4. Continue to cook on medium heat, scraping the bottom to get all the bits, and turning the mixture every 30 seconds or so for about 5 minutes.

tofu-scramble-3
5. After most of the areas of the pieces are light golden brown (not every bit of each piece needs to be browned), mix in the Garlic Gold Nuggets and then turn the heat off and keep the pan on the burner.

6. Distribute the tofu evenly across the bottom of the skillet. Using a small spoon, stir the spice blend with a small spoon, and without getting too anal about it, proceed to drizzle it over as many of the tofu pieces as possible so that it soaks into the top layer (so that if you cut into a piece of tofu you would see a white interior surrounded by a seasoned top layer). You don’t have to use all of the seasoning or evenly cover each piece.  Once most of the pieces have been dribbled on a bit, stirring the mixture gently will incorporate it more evenly throughout the tofu pieces. Go ahead and  dribble a bit of seasoning on any obviously missed pieces. Remember, you don’t have to heavily soak them, just the dribbling on some of the outside of the pieces will suffice for flavor.

tofu-scramble-4
7. Sprinkle the scramble with salt and ‘nooch’ and mix gently.

8. Adjust salt to taste and add a grind or two of your fresh pepper blend

Optional » Gently fold in pre-prepared and cooked veggie and/or sausage.

tofu-scramble-6tofu-scramble-5

My favorite Tofu Scramble, with Portobello mushrooms and spring onions sauteed in garlic and olive oil, and sliced Mediterranean green and Kalamata pitted olives


About adding optional veggies and/or sausage to your tofu scramble ...

If you would like to add veggies to your scramble, do this by preparing and sauteing your optional additions ahead of time in a separate pan. Some great chopped/minced and sauteed veggie additions that are great with scrambles, alone or in combination, are Vidalia onions, sweet peppers, and light heat peppers like jalapenos (saute any of these options until they are caramelized); spring onions, mushrooms, squash, tomatoes and broccoli. Capers or sliced olives.


If you want a scramble that has chunks and bits of savory sausage it
in, crumble a couple of links of Field Roast’s Smoked Apple Sage sausage or Twin Oaks Community Foods Breakfast Sausage into a cast iron skillet (or fry pan) and fry them up until browned with lots of crunchy bits.


UPDATES

12/6/09 All the way home from church this morning I was thinking about the leftover scramble waiting for me in the fridge that I had made yesterday morning with bits of breakfast sausage. As I removed it from the fridge shelf I spied the box of Daiya cheddar style cheese that happened to be sitting next to it. I sprinkled some of that amazing cheese over the top of the scramble, popped it in the microwave for a minute on three quarter power and …. oh, my, was that ever the yummiest breakfast eh-ver!

I always thought I had a pretty educated palette.  I love to cook and would be hard pressed to come up with anything except perhaps okra that I don’t care to eat. And since choosing to become vegan, my appreciation for the finest in food products and menu offerings has grown exponentially. My ‘adjustment’  to veganism has opened many doors to new food options when the meat and dairy doors closed.  Now, it’s more fun than ever to eat, to discover new tastes, to experiment with new ingredients and recipies.

DD and I go for a powerwalk 2-3 times a week at a local park. To get there we must drive. Inevitably, at the end of our walk, as we start up the car with every previous intention of returning home, one of us will pipe up and says “Let’s go to Roots Market, we need to get (insert name of staple item here), to which the other without fail immediately replies , “OK!”  Of course we both know full well this is code for “Because we starving from our power walk and I have not eaten in ages, let’s go to Roots and pick up some yummy pre-prepared vegan snacks/meals!”

At Roots we pour over the scrumptious home-made vegan offerings, including soups, salads, sandwiches, dinners and bakery items, quickly coming to a decision of what looks so good we cannot resist. This of course is usually accompanied by an “Oh, and I’ll get this,too, for lunch at work tomorrow.” We check out and  toss the complimentary napkins and plastic flatware into our bags. In the car, the food is already out and being ‘served’ before we exit the lot. As we cruise down the road toward home, mouths bulging with our tasty treats, we look at each other and giggle, exclaiming what has now become our mantra, “Vegans-eating-in-a-car!”

 

Post Categories

ALL POSTS

POSTS by MONTH

 

Want to read about why it’s so great to go Vegan?

The China Study
by T. Colin Campbell, PhD

Dominion~The Power of Man, the Suffering of Animals, and the Call to Mercy
by Matthew Scully

The Emotional Lives of Animals
by Marc Bekoff

The Inner World of Farm Animals
by Amy Hatkoff

When Elephants Weep
by Jeffrey M. Masson

The Outtermost House
by Henry Beston

Mind of the Raven
by Bernd Heinrich

Tarka the Otter
by Henry Williamson

The Face on Your Plate
by Jeffrey M. Masson

 

             "other nations"

 

Noteworthy

"Don't interfere with anything in the Constitution. That must be maintained, for it is the only safeguard for our liberties."
Abraham Lincoln ~ August 1856

"This is not just an America in decline. This is an America in retreat -- accepting, ratifying and declaring its decline, and inviting rising powers to fill the vacuum."
Charles Krauthammer ~ May 2010

"One of the sad signs of our times is that we have demonized those who produce, subsidized those who refuse to produce, and canonized those who complain."
Thomas Sowell ~ February 2007

"The Constitution only gives people the right to pursue happiness. You have to catch it yourself"
Benjamin Franklin ~ "Yardstick of Liberty"

"Think occasionally of the suffering of which you spare yourself the sight."
Albert Schweitzer

"The greatness of a nation and its moral progress can be judged by the way its animals are treated."
Gandhi

"A wise and frugal government, which shall leave men free to regulate their own pursuits of industry and improvement, and shall not take from the mouth of labor and bread it has earned -- this is the sum of good government."
Thomas Jefferson

"When one door closes another door opens; but we so often look so long and so regretfully upon the closed door, that we do not see the ones which open for us."
Alexander Graham Bell

"Moral excellence comes about as a result of habit. We become just by doing just acts, temperate by doing temperate acts, brave by doing brave acts."
Aristotle

"If you put the federal government in charge of the Sahara Desert, in 5 years there'd be a shortage of sand."
Milton Friedman

"Freedom is never more than one generation away from extinction. We didn't pass it to our children in the bloodstream. It must be fought for, protected, and handed on for them to do the same."
Ronald Reagan

"The American Republic will endure until the day Congress discovers that it can bribe the public with the public's money."
Alexis de Tocqueville

"That government is best which governs the least, because its people discipline themselves."
Thomas Jefferson

"I hope we have once again reminded people that man is not free unless government is limited. There's a clear cause and effect here that is as neat and predictable as a law of physics: as government expands, liberty contracts."
Ronald Reagan

"Give me liberty or give me death!"
Patrick Henry ~ 1775

"The propitious smiles of Heaven can never be expected upon a nation that disregards the eternal rules of order and right, which Heaven itself has ordained."
George Washington ~ Inaugural Address 1789

"Government is not the solution to the problem; government is the problem."
Ronald Reagan ~ Inaugural Address 1981

"How can you tell a communist? Well, it's someone who reads Marx and Lenin. And how do you tell an anti-Communist? It's someone who understands Marx and Lenin."
Ronald Reagan

"I have learned that success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome."
Booker T. Washington

"I am in favor of cutting taxes under any circumstances and for any excuse, for any reason, whenever it's possible."
Milton Friedman

"Don't expect to build up the weak by pulling down the strong."
Calvin Coolidge

"Government's view of the economy could be summed up in a few short phrases: If ti moves, tax it. If it keeps moving, regulate it. And if it stops moving, subsidize it"
Ronald Reagan

"Liberals claim to be open to hearing other peoples' views, but then are shocked and offended to discover that there are other views."
William F. Buckley, Jr.

"The Constitution only gives people the right to pursue happiness. You have to catch it yourself."
Benjamin Franklin

"Don't interfere with anything in the Constitution. That must be maintained, for it is the only safeguard of our liberties."
Abraham Lincoln 1856

"There has never been a society or a nation without God. But history is cluttered with the wreckage of nations that became indifferent to God, and died."
Whitaker Chambers

"Can the liberties of a nation be thought secure when we have removed their only firm basis, a conviction in the minds of the people that these liberties are the gift of God? That they are not to be violated but with His wrath? Indeed, I tremble for my country when I reflect that God is just, that His justice cannot sleep forever..."
Thomas Jefferson 1788

"Within the covers of that single Book are all the answers to all the problems that face us today; if we'd only look there."
Ronald Reagan

      libera nos a malo

 
 
Veganize it!