Time for weekly meal planning. Sameer changed his work travel plans to take place this week, so I'm doing sandwiches this week too.
Easy Healthy Veggie Pizza and Kale in Walnut Sauce
Garden Pretzel Sandwiches and Crudites with Ranch Dip
Everyone in the house loves these sandwiches, though Simran would probably prefer plain pretzel bread. I'm not sure how well she will be able to eat raw vegetables, but the ranch dip is relatively healthy and won't be such a waste of energy like making soup everyday.
Paninis and Curry Pumpkin Soup
Same paninis and soup I've had planned for the last two weeks and have yet to make.
Vegetarian Reubens and Crudites with Ranch Dip
New York-Style Pizza and Kale in Walnut Sauce
Thai Green Curry
Vegan Enchiladas with Cilantro Cream Sauce
Monday, September 30, 2013
Sunday, September 22, 2013
Meal Planning
Time for weekly meal planning. Sameer is going to NYC for work this week, so that's three dinners cooked for just Simran and me. After the Mushroom Extravaganza we held during his last work trip -- and the realization that Simran hasn't learned to like mushrooms yet and therefore feeding them to her everyday was a frustrating struggle at best -- I've decided to make both our lives easier this week and focus on sandwiches.
On account of getting takeout one night and just having leftovers another, we didn't get through all our meal plans last week and have quite a few things left in the fridge to use up -- one bunch green kale, several cups of baby arugula, a couple handfuls of baby spinach, three zucchini, an avocado, two sweet potatoes, about two cups of cauliflower florets, fresh rosemary and thyme (I'm making the shepherd's pie tonight, but I imagine there will be some leftover), and about half a can of light coconut milk. Here is what I'm planning to make:
Shepherd's Pie and Kale in Walnut Sauce
I'm making this tonight. It will use up the kale currently in the fridge.
Compromise Lasagna and Whipped Sweet Potatoes
Another suggestion Sameer had recently was to make lasagna, but not a vegan one this time. When I made the vegan, no-oil Engine 2 lasagna, the only person in the house who liked it was Sophie (the dog), who ate Simran's portion after she threw it on the floor. There were aspects of it that worked -- such as using silken tofu where there would normally be ricotta or cottage cheese -- but we didn't care for the large amount of mashed sweet potato or the general "here is a giant pile of unseasoned vegetables" taste of it. This week I'm making a compromise lasagna. It will have 100% whole wheat lasagna noodles (which I started buying exclusively when I realized Sameer couldn't identify them as whole wheat or no-boil) as well as tofu in place of the cheese filling, but it will also include some garlic salt, feature the seasoned seitan/onion/spinach mixture of my original lasagna recipe, and be topped with cheese like my original lasagna recipe. I think I will add a handful of food processed vegetables to the tofu layer too, but I'm not sure what yet. Maybe parsley, carrots, and green beans. I'm going to make a side dish of whipped sweet potatoes by roasting the leftover ones currently in my pantry and whipping them with my standing mixer. No other flavorants are really necessary to make that taste good.
Vegetable Paninis and Curry Pumpkin Soup
I didn't get around to making these dishes last week, and I think they'll work well for a night that's just Simran and me. Almost everything time-consuming can be done in advance while she's napping, so I won't have to focus too much on cooking while looking after her alone. The sandwiches will use up a bit of the arugula in the fridge, and the soup will use up the coconut milk.
Garden Pretzel Sandwiches and Vegetable Barley Soup
These sandwiches are easy and delicious (albeit less healthy than a lot of other things we eat, what with the pretzel bread, provolone, and pesto mayo). The vegetable barley soup is always good, and leftovers freeze pretty well. These dishes will use up some avocado, a zucchini, some of the celery and carrots in the fridge, and the half can of diced tomatoes I put in the freezer last week.
Zucchini Cakes and Mashed Garlic Cauliflower and (Leftover) Vegetable Barley Soup
Simran and I both love zucchini cakes, and they will use up the remaining zucchini in the fridge. The mashed garlic cauliflower will use up the leftover cauliflower from last week's vegetarian korma. Since those dishes alone will create plenty of work for me, we're just going to have some of the previous night's leftover vegetable barley soup to top things off.
Vegan Quiche and Green Banana Power Blended Salad
The sun-dried tomato and spinach quiche made with tofu and an oat- and nut-based crust went over really well at our house the last time I made it. It looked okay, but it tasted really good -- much better than any egg-based quiche I've ever made. This time I'm substituting arugula for the spinach since I have a lot to use up and I don't think it will make a huge difference. The green banana power blended salad will use up my remaining spinach and half an avocado.
'Taco Bell Style' Burritos and Garlic Broccoli
Sameer mentioned last week that he would like to have "Taco Bell Style Burritos," which used to be one of our few standby, non-takeout meals back before we ever started doing meal planning or eating vegetables with all our meals. They basically consist of tortillas, refried beans, chopped onion, taco sauce, and cheddar, and they resemble the bean burritos at Taco Bell, hence the name. I'm making them a bit healthier by making my own non-fat vegetarian refried beans in the slow cooker (just cook and then food process some pinto beans, onion, and taco spice -- no one can tell the difference) and serving them make-your-own style with additional options like chopped romaine, chopped tomatoes, fresh guacamole, garlic salsa, and Spanish rice.
Easy Healthy Veggie Pizza and Kale in Walnut Sauce
These pizzas are both easy to make and easy to get Simran to eat, so I love them. They should use up the remaining arugula, as well as the last of the whole grain Food for Life tortillas in the fridge.
On account of getting takeout one night and just having leftovers another, we didn't get through all our meal plans last week and have quite a few things left in the fridge to use up -- one bunch green kale, several cups of baby arugula, a couple handfuls of baby spinach, three zucchini, an avocado, two sweet potatoes, about two cups of cauliflower florets, fresh rosemary and thyme (I'm making the shepherd's pie tonight, but I imagine there will be some leftover), and about half a can of light coconut milk. Here is what I'm planning to make:
Shepherd's Pie and Kale in Walnut Sauce
I'm making this tonight. It will use up the kale currently in the fridge.
Compromise Lasagna and Whipped Sweet Potatoes
Another suggestion Sameer had recently was to make lasagna, but not a vegan one this time. When I made the vegan, no-oil Engine 2 lasagna, the only person in the house who liked it was Sophie (the dog), who ate Simran's portion after she threw it on the floor. There were aspects of it that worked -- such as using silken tofu where there would normally be ricotta or cottage cheese -- but we didn't care for the large amount of mashed sweet potato or the general "here is a giant pile of unseasoned vegetables" taste of it. This week I'm making a compromise lasagna. It will have 100% whole wheat lasagna noodles (which I started buying exclusively when I realized Sameer couldn't identify them as whole wheat or no-boil) as well as tofu in place of the cheese filling, but it will also include some garlic salt, feature the seasoned seitan/onion/spinach mixture of my original lasagna recipe, and be topped with cheese like my original lasagna recipe. I think I will add a handful of food processed vegetables to the tofu layer too, but I'm not sure what yet. Maybe parsley, carrots, and green beans. I'm going to make a side dish of whipped sweet potatoes by roasting the leftover ones currently in my pantry and whipping them with my standing mixer. No other flavorants are really necessary to make that taste good.
Vegetable Paninis and Curry Pumpkin Soup
I didn't get around to making these dishes last week, and I think they'll work well for a night that's just Simran and me. Almost everything time-consuming can be done in advance while she's napping, so I won't have to focus too much on cooking while looking after her alone. The sandwiches will use up a bit of the arugula in the fridge, and the soup will use up the coconut milk.
Garden Pretzel Sandwiches and Vegetable Barley Soup
These sandwiches are easy and delicious (albeit less healthy than a lot of other things we eat, what with the pretzel bread, provolone, and pesto mayo). The vegetable barley soup is always good, and leftovers freeze pretty well. These dishes will use up some avocado, a zucchini, some of the celery and carrots in the fridge, and the half can of diced tomatoes I put in the freezer last week.
Zucchini Cakes and Mashed Garlic Cauliflower and (Leftover) Vegetable Barley Soup
Simran and I both love zucchini cakes, and they will use up the remaining zucchini in the fridge. The mashed garlic cauliflower will use up the leftover cauliflower from last week's vegetarian korma. Since those dishes alone will create plenty of work for me, we're just going to have some of the previous night's leftover vegetable barley soup to top things off.
Vegan Quiche and Green Banana Power Blended Salad
The sun-dried tomato and spinach quiche made with tofu and an oat- and nut-based crust went over really well at our house the last time I made it. It looked okay, but it tasted really good -- much better than any egg-based quiche I've ever made. This time I'm substituting arugula for the spinach since I have a lot to use up and I don't think it will make a huge difference. The green banana power blended salad will use up my remaining spinach and half an avocado.
'Taco Bell Style' Burritos and Garlic Broccoli
Sameer mentioned last week that he would like to have "Taco Bell Style Burritos," which used to be one of our few standby, non-takeout meals back before we ever started doing meal planning or eating vegetables with all our meals. They basically consist of tortillas, refried beans, chopped onion, taco sauce, and cheddar, and they resemble the bean burritos at Taco Bell, hence the name. I'm making them a bit healthier by making my own non-fat vegetarian refried beans in the slow cooker (just cook and then food process some pinto beans, onion, and taco spice -- no one can tell the difference) and serving them make-your-own style with additional options like chopped romaine, chopped tomatoes, fresh guacamole, garlic salsa, and Spanish rice.
Easy Healthy Veggie Pizza and Kale in Walnut Sauce
These pizzas are both easy to make and easy to get Simran to eat, so I love them. They should use up the remaining arugula, as well as the last of the whole grain Food for Life tortillas in the fridge.
Sunday, September 15, 2013
Meal Planning
Time for weekly meal planning. Autumn is finally here, or the weather has taken a cool turn anyway, so I'm looking forward to some heavy, saucy meals. I still have to make things that appeal to Simran's senses and that she can feed herself though, if I want to avoid her giving me a hard time. Therefore, any dishes that would be difficult for her to feed herself will ideally be accompanied by finger food side dishes.
I currently have the following items in my fridge/pantry that need to be used up: one red bell pepper, one green bell pepper, two sweet potatoes, two avocados, one bunch lacinato kale, and some celery. Here is what I'm planning to make:
Vegetarian Korma and Basmati Rice
I still have a lot of curry base in my freezer that I wouldn't mind using up. I don't remember how well Simran ate this dish the last time I made it, but I remember it was really good and it's healthy, aside from the ghee. If I serve the rice separately, she will usually eat it by the fistful.
Vegan Chili and Whole Wheat Rolls and Kale in Walnut Sauce
This lentil-based chili will use up some of the bell pepper in my fridge. The kale will use up the kale.
Shepherd's Pie and Kale in Walnut Sauce
I've based my shepherd's pie recipe on a mixture of Rip Esselstyn's from The Engine 2 Diet and Alton Brown's from "Good Eats," though it's pretty drastically different from the latter. Hopefully it will be good.
Tofu Scramble and Green Banana Power Blended Salad and Zucchini Muffins
This is a quick, easy meal Simran mostly likes. And if she won't eat much of the salad, she'll scarf down plenty of zucchini in the form of muffins.
Vegetable Paninis and Curry Pumpkin Soup
For the paninis, I plan to try out a new, creamy white bean-based sort of hummus. I'm not sure what I'll put in it yet, but it needs to render cheese completely unnecessary, and I want it to be creamier and more delicious than the no-tahini hummus I usually make. It will definitely be a puree of white beans, fresh ground black pepper, nutritional yeast, fresh lemon juice, Bragg liquid aminos or maybe just vegetable broth, and fresh chives (because I have them). Not sure what else yet, if anything. The sandwiches will probably feature that, arugula, tomato, and maybe eggplant or zucchini or something like that, sliced really thin. They'll also use up the rye bread I bought last week for Reubens.
Winter Squash Mac 'n Cheese and Vegetable Barley Soup
The vegetable barley soup will use up some of the celery and carrots in my fridge and barley in my pantry. I discovered when I made it last week that the squash mac 'n cheese is really good with winter squash puree, and it even has the color of cheese. The dish doesn't really taste like cheese, but it tastes good and everyone in our house likes it, unlike soy-based fake cheese.
Easy Healthy Veggie Pizza and Peas & Carrots
I currently have the following items in my fridge/pantry that need to be used up: one red bell pepper, one green bell pepper, two sweet potatoes, two avocados, one bunch lacinato kale, and some celery. Here is what I'm planning to make:
Vegetarian Korma and Basmati Rice
I still have a lot of curry base in my freezer that I wouldn't mind using up. I don't remember how well Simran ate this dish the last time I made it, but I remember it was really good and it's healthy, aside from the ghee. If I serve the rice separately, she will usually eat it by the fistful.
Vegan Chili and Whole Wheat Rolls and Kale in Walnut Sauce
This lentil-based chili will use up some of the bell pepper in my fridge. The kale will use up the kale.
Shepherd's Pie and Kale in Walnut Sauce
I've based my shepherd's pie recipe on a mixture of Rip Esselstyn's from The Engine 2 Diet and Alton Brown's from "Good Eats," though it's pretty drastically different from the latter. Hopefully it will be good.
Tofu Scramble and Green Banana Power Blended Salad and Zucchini Muffins
This is a quick, easy meal Simran mostly likes. And if she won't eat much of the salad, she'll scarf down plenty of zucchini in the form of muffins.
Vegetable Paninis and Curry Pumpkin Soup
For the paninis, I plan to try out a new, creamy white bean-based sort of hummus. I'm not sure what I'll put in it yet, but it needs to render cheese completely unnecessary, and I want it to be creamier and more delicious than the no-tahini hummus I usually make. It will definitely be a puree of white beans, fresh ground black pepper, nutritional yeast, fresh lemon juice, Bragg liquid aminos or maybe just vegetable broth, and fresh chives (because I have them). Not sure what else yet, if anything. The sandwiches will probably feature that, arugula, tomato, and maybe eggplant or zucchini or something like that, sliced really thin. They'll also use up the rye bread I bought last week for Reubens.
Winter Squash Mac 'n Cheese and Vegetable Barley Soup
The vegetable barley soup will use up some of the celery and carrots in my fridge and barley in my pantry. I discovered when I made it last week that the squash mac 'n cheese is really good with winter squash puree, and it even has the color of cheese. The dish doesn't really taste like cheese, but it tastes good and everyone in our house likes it, unlike soy-based fake cheese.
Easy Healthy Veggie Pizza and Peas & Carrots
No-Oil No-Dairy 100% Whole Grain Rolls
There seems to be limited variety when you're looking for a 100% whole grain roll recipe that doesn't involve any kind of oil. It basically boils down to 1) flour, 2) water, 3) yeast, 4) some kind of sweetener to feed the yeast. Then I saw another recipe on The Red Kitchen that sounded more promising, partly because it didn't ask me to do weird things with kneading or not kneading and would let me just use the bread machine like I always do.
I'm making so many crazy changes right out of the gate that I have no idea how it will turn out. I wouldn't normally mess with a recipe I haven't even tried yet, but I'm trying to make this bread Esselstyn compliant. I'm basically reducing calories from fat and sugar -- and probably making it quite a bit blander and possibly messing up the texture -- by switching the amounts of the soy milk and the water, as well as the amounts of honey (agave nectar or maple syrup would make this vegan, but I want to use my fancy orange blossom honey on this) and unsweetened applesauce. I don't have quick cooking oats, so I figure I'll just prepare some old-fashioned rolled oats and see how that goes instead. The crazy changed-up version I'm using this week is below.
Ingredients
I'm making so many crazy changes right out of the gate that I have no idea how it will turn out. I wouldn't normally mess with a recipe I haven't even tried yet, but I'm trying to make this bread Esselstyn compliant. I'm basically reducing calories from fat and sugar -- and probably making it quite a bit blander and possibly messing up the texture -- by switching the amounts of the soy milk and the water, as well as the amounts of honey (agave nectar or maple syrup would make this vegan, but I want to use my fancy orange blossom honey on this) and unsweetened applesauce. I don't have quick cooking oats, so I figure I'll just prepare some old-fashioned rolled oats and see how that goes instead. The crazy changed-up version I'm using this week is below.
Ingredients
- 1 cup water
- 3 tbs soy milk
- 4 tbs unsweetened applesauce
- 1 tbs honey (or agave nectar or maple syrup to make vegan)
- 3 cups whole wheat flour
- 3/4 tsp salt
- 1 tsp active dry yeast
- 1/2 serving of prepared oatmeal
1. Put everything in the bread machine according to manufacturer instructions and set to "dough."
2. After the first rise, pull out the dough and roll it into small balls, a la dinner rolls, on a baking sheet. Cover and let rise until doubled, about 30 minutes.
3. Bake in a preheated oven at 350 degrees for 30 minutes. Place rolls on a rack to cool.
[Edited 9/18/2013: These actually turned out fine. The texture was soft and chewy, though the flavor was as bland as any other 100% whole wheat recipe I've tried -- I think this is just how such things taste. I only liked them with butter or something on them, but Simran gobbled them up dry. They did get a lot drier and tougher by the next day though, so these are a same-day sort of roll.]
[Edited 9/18/2013: These actually turned out fine. The texture was soft and chewy, though the flavor was as bland as any other 100% whole wheat recipe I've tried -- I think this is just how such things taste. I only liked them with butter or something on them, but Simran gobbled them up dry. They did get a lot drier and tougher by the next day though, so these are a same-day sort of roll.]
Curry Pumpkin Soup
I discovered this curry pumpkin soup recipe on AllRecipes several years ago and love it. Please note that the taste can vary depending on the curry powder blend you choose. My hands-down favorite is Badia brand "Jamaican style" -- heavy on the turmeric, full of flavor, and not very spicy. (Be wary of red curry powders -- red usually means heavy on the cayenne/chilli, which means spicy.) The recipe doesn't look like it would be difficult to make completely vegan and just as good, so my healthier vegan version is below.
Ingredients
1 Vidalia onion, chopped
3 tbs corn starch
2 tbs curry powder
4 cups vegetable broth
1 (29 oz.) can pumpkin puree
1 (13 oz.) can coconut milk
1 tbs soy sauce (if you use something lower in sodium, you will need to use more salt)
1 tsp Worcestershire sauce
1 tbs sugar
salt and pepper, to taste
Directions
1. Cook onions in a non-stick pot over medium heat until starting to turn translucent.
2. Whisk together corn starch and curry powder with a small amount of the broth. Add to the pot and cook, stirring, until it begins to bubble.
3. Add remaining broth and cook until thickened.
4. Stir in pumpkin puree and coconut milk. Season with soy sauce, sugar, salt, and pepper. Bring just to a boil, then remove from heat. If desired, use an immersion blender to puree the chopped onion and make the soup completely smooth and creamy.
[Edited 10/8/2013: I adjusted some of the ingredients and quantities listed above based on actually making this today. It was really good.]
Ingredients
1 Vidalia onion, chopped
3 tbs corn starch
2 tbs curry powder
4 cups vegetable broth
1 (29 oz.) can pumpkin puree
1 (13 oz.) can coconut milk
1 tbs soy sauce (if you use something lower in sodium, you will need to use more salt)
1 tsp Worcestershire sauce
1 tbs sugar
salt and pepper, to taste
Directions
1. Cook onions in a non-stick pot over medium heat until starting to turn translucent.
2. Whisk together corn starch and curry powder with a small amount of the broth. Add to the pot and cook, stirring, until it begins to bubble.
3. Add remaining broth and cook until thickened.
4. Stir in pumpkin puree and coconut milk. Season with soy sauce, sugar, salt, and pepper. Bring just to a boil, then remove from heat. If desired, use an immersion blender to puree the chopped onion and make the soup completely smooth and creamy.
[Edited 10/8/2013: I adjusted some of the ingredients and quantities listed above based on actually making this today. It was really good.]
Vegan Shepherd's Pie
Ingredients
4 Yukon Gold potatoes, diced into 1/2 inch cubes
½ cup unsweetened soymilk
1/4 tsp kosher salt
Fresh ground black pepper to taste
1/2 cup fresh or frozen green beans
1/4 cup fresh or frozen corn kernels
1/2 cup fresh or frozen peas
2 carrots, diced small
2 onions, diced
2 cloves garlic, minced
2 tsp fresh rosemary, chopped
1 tsp fresh thyme, chopped
2 cup cooked lentils (1 cup dry, before cooking)
½ teaspoon ground black pepper
2 tbs Bragg Liquid Aminos
1 tbs tomato paste
1 tbs vegetarian Worcestershire sauce
Directions
1. [This step can be done in advance.] Rinse and pick through 1 cup dry lentils (any color -- I plan to use brown or green since they hold up better than the other colors) to get rid of any stones. Add 2 1/2 cups low-sodium vegetable broth or water, bring to a boil, and then reduce heat to medium-low and simmer uncovered for 20-30 minutes, until lentils are tender. Add more broth or water as necessary to keep the lentils just barely covered. When lentils are tender, remove from heat and set aside. If you aren't making the shepherd's pie immediately, refrigerate cooked lentils in a sealed container.
2. Peel the potatoes and cut into 1/2-inch dice. Place in a medium
saucepan and cover with cold water. Set over high heat, cover and bring
to a boil. Once boiling, uncover, decrease the heat to maintain a simmer
and cook until tender and easily crushed with tongs, approximately 10
to 15 minutes. Drain the potatoes in a colander and then return to the
saucepan. Mash the potatoes and then add the soy milk, salt
and pepper and continue to mash until smooth. (I am terrible at mashing potatoes and tend to make them gluey and overworked, so I will probably run mine through my ricer and just stir in the soy milk after that. It takes longer, but the potatoes are so much fluffier this way.)
2. Preheat the oven to 400 degrees F.
2. Preheat the oven to 400 degrees F.
3. Sauté onions and carrots on medium heat in a large skillet for 5 minutes, until onions start to turn translucent.
4. Add garlic and green beans and stir to combine.
5. Add lentils, rosemary, thyme, black pepper, and Bragg’s.
6. Stir in tomato paste and Worcestershire sauce, adding a small amount of broth as necessary to combine ingredients.
7. Stir in peas and corn and remove from heat.
8. Place the vegetable mixture in a 10-inch cast-iron skillet or casserole dish. (I plan to use the small, deep ramekins designed for souffles, giving us each our own small pie. Just place them on a parchment lined baking sheet before putting them in the oven.)
9. Spread the mashed potatoes over the top. (If you want to be fancy -- or have a picky aesthete of a toddler to impress -- you can put the mashed potatoes in a pastry bag with a star tip and pipe them to cover everything.)
10. Bake for 25 minutes or just until potatoes begin to brown. Remove to a cooling rack for 15 minutes before serving. (I've never successfully gotten my potatoes to brown before. If it doesn't happen this time, I'm using the kitchen torch.)
[Edited 9/22/2013: This was really good. I made some adjustments to the ingredient quantities above based on taste. I used a pastry bag with a star tip to pipe mashed potatoes onto the tops of the pies. Everyone in the house liked it.]
Sunday, September 8, 2013
Meal Planning
Time for weekly meal planning. I've discovered that -- at least for the last few days -- the trick to getting Simran to eat more than she fusses is to fix her a little plate and give her a little spoon and let her do most of the feeding herself. This creates the new dilemma of needing to provide not only foods she can chew with her limited number of teeth, but also foods she can feed herself without having yet mastered use of utensils. So finger foods and lots of options are good; soups and one-plate meals are generally unpopular.
Here is what I have in my fridge to use up this week: about 5 oz. each of baby spinach and arugula, two avocados, a bunch of carrots, a bunch of celery, about a handful of fresh basil, and some green onions. Here is what I'm making:
Vegan Lentil Walnut Loaf and Wild Rice Pilaf and Beet Salad with Goat Cheese & Arugula
I didn't end up making the beet salad this past week since I was lacking in ripe avocados, so I ended up making beet greens surrounded with beets instead (note: lemon juice alone is not a sauce and tastes a little gross). I did enjoy making fresh beets properly though, and they were really good, so I still look forward to this salad, which will use up my remaining arugula, an avocado, and that goat cheese still in my fridge. The vegan lentil walnut loaf and wild rice pilaf (again, just wild rice blend from Whole Foods' bulk bins cooked in plain water) were hits with Simran last time I made them. I'm hoping I can turn the leftover lentil loaf into sandwiches that she might actually try as leftovers for lunch the next day.
Easy Healthy Veggie Pizza and Winter Squash Puree and Kale in Walnut Sauce
This is an easy meal Simran ate readily enough last week, and it's a thousand times healthier than any other pizza I've ever made (all whole grains and vegetables and healthy stuff! no dairy or oil!). I plan to make it regularly for as long as she consents to eat it.
Black Bean Burgers and Sweet Potato Fries and Kale in Walnut Sauce
I think I've still got a couple black bean burgers in the freezer ready to cook. Making them vegan by leaving off the cheese and making the chipotle mayo with vegannaise doesn't really affect the flavor much, but using chewy whole grain buns instead of pretzel rolls does. Vegan pretzel rolls wouldn't be hard to make, but I wonder about the possibility of whole grain pretzel rolls. Probably a bust, but you never know until you try... The sweet potato fries are a new-to-me recipe from Rip Esselstyn's The Engine 2 Diet.
Zucchini Cakes and Beet Greens in Sweet Corn Sauce and Fresh Rolls
Simran and I both love zucchini cakes, which I've discovered do not lose anything at all by replacing the egg with a tablespoon of flaxseed meal (they are a slightly better consistency, actually, since they are less runny this way -- I just add the flaxseed meal directly to the grated zucchini and onion since they are plenty watery). The cakes still contain butter and are cooked in oil though, so this time I'm experimenting with cooking them without the oil in a non-stick skillet and seeing what happens. I'm hoping the residual butter inside the cakes will brown them sufficiently. I may also replace the bread crumbs with ground oats since I really prefer the consistency (and added fiber) of ground oats. Less sand-like than bread crumbs.
Winter Squash Mac 'n Cheeze and Tasty Breaded Seitans and Peas & Carrots
The ultimate "kid food" dinner, except for the whole vegan part, and the fact that I still have trouble getting Simran to try peas (formerly her favorite vegetable!). She enjoyed the breaded seitans last time I made them though and the vegan mac 'n cheese too, which I made last time with leftover sweet potato and pumpkin. I think it will taste even better with the winter squash puree by Cascadian Farms that I always keep in my freezer though since it seems more complementary a flavor to the nutritional yeast. This meal will use up another container of homemade seitan from the freezer and macaroni noodles from the pantry, also some of the carrots from the fridge.
Vegetarian Reubens and Vegan Cream of Broccoli Soup
The reubens have Swiss cheese and veggie ham on them and I cook them on a buttered skillet, but we all love them, and they will use up some more of the sauerkraut and Thousand Island dressing still taking up space in the fridge. Hopefully Simran will eat at least a little of the soup. Sameer and I love this soup, and it's healthy and uses up some of the enormous amounts of frozen broccoli I always seem to have stockpiled in the freezer.
Here is what I have in my fridge to use up this week: about 5 oz. each of baby spinach and arugula, two avocados, a bunch of carrots, a bunch of celery, about a handful of fresh basil, and some green onions. Here is what I'm making:
Vegan Lentil Walnut Loaf and Wild Rice Pilaf and Beet Salad with Goat Cheese & Arugula
I didn't end up making the beet salad this past week since I was lacking in ripe avocados, so I ended up making beet greens surrounded with beets instead (note: lemon juice alone is not a sauce and tastes a little gross). I did enjoy making fresh beets properly though, and they were really good, so I still look forward to this salad, which will use up my remaining arugula, an avocado, and that goat cheese still in my fridge. The vegan lentil walnut loaf and wild rice pilaf (again, just wild rice blend from Whole Foods' bulk bins cooked in plain water) were hits with Simran last time I made them. I'm hoping I can turn the leftover lentil loaf into sandwiches that she might actually try as leftovers for lunch the next day.
Easy Healthy Veggie Pizza and Winter Squash Puree and Kale in Walnut Sauce
This is an easy meal Simran ate readily enough last week, and it's a thousand times healthier than any other pizza I've ever made (all whole grains and vegetables and healthy stuff! no dairy or oil!). I plan to make it regularly for as long as she consents to eat it.
Black Bean Burgers and Sweet Potato Fries and Kale in Walnut Sauce
I think I've still got a couple black bean burgers in the freezer ready to cook. Making them vegan by leaving off the cheese and making the chipotle mayo with vegannaise doesn't really affect the flavor much, but using chewy whole grain buns instead of pretzel rolls does. Vegan pretzel rolls wouldn't be hard to make, but I wonder about the possibility of whole grain pretzel rolls. Probably a bust, but you never know until you try... The sweet potato fries are a new-to-me recipe from Rip Esselstyn's The Engine 2 Diet.
Zucchini Cakes and Beet Greens in Sweet Corn Sauce and Fresh Rolls
Simran and I both love zucchini cakes, which I've discovered do not lose anything at all by replacing the egg with a tablespoon of flaxseed meal (they are a slightly better consistency, actually, since they are less runny this way -- I just add the flaxseed meal directly to the grated zucchini and onion since they are plenty watery). The cakes still contain butter and are cooked in oil though, so this time I'm experimenting with cooking them without the oil in a non-stick skillet and seeing what happens. I'm hoping the residual butter inside the cakes will brown them sufficiently. I may also replace the bread crumbs with ground oats since I really prefer the consistency (and added fiber) of ground oats. Less sand-like than bread crumbs.
Winter Squash Mac 'n Cheeze and Tasty Breaded Seitans and Peas & Carrots
The ultimate "kid food" dinner, except for the whole vegan part, and the fact that I still have trouble getting Simran to try peas (formerly her favorite vegetable!). She enjoyed the breaded seitans last time I made them though and the vegan mac 'n cheese too, which I made last time with leftover sweet potato and pumpkin. I think it will taste even better with the winter squash puree by Cascadian Farms that I always keep in my freezer though since it seems more complementary a flavor to the nutritional yeast. This meal will use up another container of homemade seitan from the freezer and macaroni noodles from the pantry, also some of the carrots from the fridge.
Vegetarian Reubens and Vegan Cream of Broccoli Soup
The reubens have Swiss cheese and veggie ham on them and I cook them on a buttered skillet, but we all love them, and they will use up some more of the sauerkraut and Thousand Island dressing still taking up space in the fridge. Hopefully Simran will eat at least a little of the soup. Sameer and I love this soup, and it's healthy and uses up some of the enormous amounts of frozen broccoli I always seem to have stockpiled in the freezer.
Beet and Goat Cheese Arugula Salad
This salad contains exclusively things I like, so that's exciting. The recipe comes from Giada de Laurentiis of FoodNetwork.
Ingredients
Ingredients
1/4 cup balsamic vinegar
3 tablespoons shallots, thinly sliced
1 tablespoon honey
1/3 cup extra-virgin olive oil
Salt and freshly ground black pepper
6 medium beets, cooked and quartered
6 cups fresh arugula
1/2 cup walnuts, toasted, coarsely chopped
1/4 cup dried cranberries or dried cherries
1/2 avocado, peeled, pitted, and cubed
3 ounces soft fresh goat cheese, coarsely crumbled
Directions
3 tablespoons shallots, thinly sliced
1 tablespoon honey
1/3 cup extra-virgin olive oil
Salt and freshly ground black pepper
6 medium beets, cooked and quartered
6 cups fresh arugula
1/2 cup walnuts, toasted, coarsely chopped
1/4 cup dried cranberries or dried cherries
1/2 avocado, peeled, pitted, and cubed
3 ounces soft fresh goat cheese, coarsely crumbled
Directions
1. Line a baking sheet with foil. Preheat the oven to 450 degrees F.
2. Whisk the vinegar, shallots, and honey in a medium bowl to blend. Gradually whisk in the oil. Season the vinaigrette, to taste, with salt and pepper. Toss the beets in a small bowl with enough dressing to coat. Place the beets on the prepared baking sheet and roast until the beets are slightly caramelized, stirring occasionally, about 12 minutes. Set aside and cool.
3. Toss the arugula, walnuts, and cranberries in a large bowl with enough vinaigrette to coat. Season the salad, to taste, with salt and pepper. Mound the salad atop 4 plates. Arrange the beets around the salad. Sprinkle with the avocado and goat cheese, and serve.
2. Whisk the vinegar, shallots, and honey in a medium bowl to blend. Gradually whisk in the oil. Season the vinaigrette, to taste, with salt and pepper. Toss the beets in a small bowl with enough dressing to coat. Place the beets on the prepared baking sheet and roast until the beets are slightly caramelized, stirring occasionally, about 12 minutes. Set aside and cool.
3. Toss the arugula, walnuts, and cranberries in a large bowl with enough vinaigrette to coat. Season the salad, to taste, with salt and pepper. Mound the salad atop 4 plates. Arrange the beets around the salad. Sprinkle with the avocado and goat cheese, and serve.
Vegan Lentil Walnut Loaf
Another recipe from OhSheGlows.com. I'm still looking to add a bit more saucy tang to this (lentils are very bland, and their blandness can be overpowering), but the consistency and look is by far the best I've ever seen in a veggie meatloaf. It actually holds together in a loaf and in slices! Next time I plan to add more dried herbs and spices and maybe more sauce. And maybe vegan Worchestershire sauce. I'm not really sure what I'm doing here, but I know Worchestershire is good for saucy tang. My own changes and notes are included below. For the original recipe and useful photos, see OhSheGlows.com.
Ingredients
Ingredients
- 1 cup dry lentils (green or brown, since they hold their shape better than red)
- 3 cups vegetable broth
- 3 TBS ground flax seed
- 1/2 cup warm water
- 1 tbsp extra virgin olive oil
- 3 garlic cloves, minced
- 1 cup sweet onion, diced
- 1 celery stalk, chopped finely
- 1 medium carrot, grated
- 1/3 of an apple, peeled, grated (makes 1/3 cup grated apple)
- 1/4 cup raisins
- 3/4 cup toasted walnuts, roughly chopped
- 1 tsp kosher salt
- Freshly ground black pepper, to taste
- 1 tsp dried thyme
- 1/2 cup regular oats, ground into a flour
- 1 tbsp ground flax seed
- 3/4 cup breadcrumbs (I just used more ground oats)
- 2 Tbsp ketchup
- 1 Tbsp Balsamic vinegar
- 1 Tbsp maple syrup
- 1 Tbsp apple butter
Butternut Squash Mac 'n Cheeze
I found this recipe on OhSheGlows.com. You can really make it with any number of squashes or squash-like vegetables. The first time I made it, I replaced the roasted butternut squash with leftover steamed sweet potato cubes and half a can of pumpkin puree that were sitting around in my fridge. Next time I'm using boil-in-bag winter squash puree from the freezer section. You're going to puree it into a sauce anyway, so all that really matters is that your squashy vegetable has been cooked.
Ingredients
Ingredients
- 1 fresh butternut squash (peeled and chopped) OR 1 cup canned butternut squash OR canned pumpkin OR my personal favorite -- Cascadian Farms brand winter squash puree (found in the freezer section)
- Extra virgin olive oil
- 1 tbsp Earth Balance (or other non-dairy butter replacer)
- 3/4 cup unsweetened & unflavoured almond milk
- 1 tbsp arrowroot powder, or cornstarch
- 6 tbsp nutritional yeast, or more to taste
- 2 tsp Dijon mustard
- 1/4-3/4 tsp garlic powder
- 1/2 tsp onion powder
- 1/2-1 tbsp fresh lemon juice
- 1/2-1 tsp kosher salt (to taste) & ground black pepper, to taste
- 8 oz. macaroni noodles, preferably whole grain
- Mix-ins of choice (e.g., kale, spinach, broccoli, peas, pumpkin seeds, etc)
Sweet Potato Fries
This recipe comes from Rip Esselstyn's The Engine 2 Diet. I'm hoping they cook up better than the potato "fries" from his father's book.
Ingredients
2 sweet potatoes with skins on, scrubbed and sliced into strips
Directions
1. Preheat oven to 450 degrees F. Place the potato slices on a sprayed baking sheet and cover with aluminum foil. Cook for 30-40 minutes, turning once. Remove the foil after 20 minutes to allow the slices to brown.
Ingredients
2 sweet potatoes with skins on, scrubbed and sliced into strips
Directions
1. Preheat oven to 450 degrees F. Place the potato slices on a sprayed baking sheet and cover with aluminum foil. Cook for 30-40 minutes, turning once. Remove the foil after 20 minutes to allow the slices to brown.
Sweet Corn Sauce
This recipe comes from Caldwell Esselstyn's Prevent and Reverse Heart Disease. It is recommended for serving over cooked greens and salads, like the Miraculous Walnut Sauce.
Ingredients
5 ears uncooked fresh corn (preferred), or 1 16 oz. package frozen corn
1 small onion, chopped (1/2 cup)
1/2 cup vegetable broth or water
Directions
1. Cut corn off cob and scrape cobs to extract juice. If you are using frozen corn, thaw under running water (or leave in your fridge for a few hours).
2. Place all ingredients in a blender and process until smooth.
3. Put blended mixture in a pan and cook like scrambled eggs until it thickens. Add water if necessary. A thinner sauce is better over greens. This also makes a good salad dressing just as it is, or add vinegar, lemon, or lime to taste.
Ingredients
5 ears uncooked fresh corn (preferred), or 1 16 oz. package frozen corn
1 small onion, chopped (1/2 cup)
1/2 cup vegetable broth or water
Directions
1. Cut corn off cob and scrape cobs to extract juice. If you are using frozen corn, thaw under running water (or leave in your fridge for a few hours).
2. Place all ingredients in a blender and process until smooth.
3. Put blended mixture in a pan and cook like scrambled eggs until it thickens. Add water if necessary. A thinner sauce is better over greens. This also makes a good salad dressing just as it is, or add vinegar, lemon, or lime to taste.
Saturday, September 7, 2013
Easy Healthy Veggie Pizza
This recipe is not going to be the most delicious pizza you've ever eaten or something you'll crave when you want lots of cheese. But it is vegan, quick, pleasant-to-eat, and made up entirely of whole, plant-based, nutrient-dense ingredients. Pizza is one of the few things Simran scarfs down under any circumstances, including as leftovers, and I'm happy to report this pizza was no exception. Since it's cheese-free, tastes good, and is so healthy, I think it will be a weekly dish for at least awhile at our house.
Please note that I don't know exactly what I'm doing yet with the sauce. This recipe is still a work in progress, but I wanted to jot down how I made it this past week so I don't forget by next week.
Ingredients
For sauce:
1/2 cup raw cashews, soaked in water for at least 1 hour, then drained and rinsed
1 tbs nutritional yeast
2 cloves garlic
1/2 cup pizza sauce (My favorite is Trader Joe's fat free pizza sauce. It tastes really good.)
Try including fresh basil, dried basil and oregano, roasted garlic, roasted red peppers, and/or sun-dried tomatoes. The original recipe I based this on used tomatoes roasted in olive oil. Last time I threw in some leftover sun-dried tomato pesto from my fridge. Adjust to taste, and thin with more pizza sauce until spreadable.
For pizza:
2 large whole-grain tortillas (I like Food 4 Life brand, sold at Whole Foods, because it is so ridiculously healthy.)
Sauce, as made from ingredients listed above
1 cup baby arugula
1 cup Roma tomatoes, chopped
1/8 tsp fresh ground black pepper
1 tbs raw cashews, ground
1/4 tsp garlic salt
Alternately, top with pretty much any vegetables you like.
Directions
1. Make the sauce by grinding the cashews and then mixing with the other sauce ingredients in a food processor. Make sure it tastes good and is thin enough to spread, sort of like a hummus consistency or thinner. If you don't have pizza sauce on hand, try marinara, tomato sauce, or a little tomato paste. Adjust seasonings to taste. (I always prefer to err on the side of too much oregano and garlic.)
2. Preheat oven to 350 degrees F (I think 375 might make for better, crispier crusts, but I'll try that next time). Place tortillas on an ungreased baking sheet. Spread a thin layer sauce over each tortilla (a little goes a long way with the cashews), and if you tend to like saucier pizza, add more of the 'normal' pizza sauce on top of that.
3. Pile tortillas with as much arugula and chopped tomato as will fit. Grind black pepper over the top of the pizzas. Mix the tablespoon of ground cashews and the garlic salt, and sprinkle on top of the pizzas, a la Parmesan cheese. Put pizzas in the oven and cook for 13-15 minutes.
Please note that I don't know exactly what I'm doing yet with the sauce. This recipe is still a work in progress, but I wanted to jot down how I made it this past week so I don't forget by next week.
Ingredients
For sauce:
1/2 cup raw cashews, soaked in water for at least 1 hour, then drained and rinsed
1 tbs nutritional yeast
2 cloves garlic
1/2 cup pizza sauce (My favorite is Trader Joe's fat free pizza sauce. It tastes really good.)
Try including fresh basil, dried basil and oregano, roasted garlic, roasted red peppers, and/or sun-dried tomatoes. The original recipe I based this on used tomatoes roasted in olive oil. Last time I threw in some leftover sun-dried tomato pesto from my fridge. Adjust to taste, and thin with more pizza sauce until spreadable.
For pizza:
2 large whole-grain tortillas (I like Food 4 Life brand, sold at Whole Foods, because it is so ridiculously healthy.)
Sauce, as made from ingredients listed above
1 cup baby arugula
1 cup Roma tomatoes, chopped
1/8 tsp fresh ground black pepper
1 tbs raw cashews, ground
1/4 tsp garlic salt
Alternately, top with pretty much any vegetables you like.
Directions
1. Make the sauce by grinding the cashews and then mixing with the other sauce ingredients in a food processor. Make sure it tastes good and is thin enough to spread, sort of like a hummus consistency or thinner. If you don't have pizza sauce on hand, try marinara, tomato sauce, or a little tomato paste. Adjust seasonings to taste. (I always prefer to err on the side of too much oregano and garlic.)
2. Preheat oven to 350 degrees F (I think 375 might make for better, crispier crusts, but I'll try that next time). Place tortillas on an ungreased baking sheet. Spread a thin layer sauce over each tortilla (a little goes a long way with the cashews), and if you tend to like saucier pizza, add more of the 'normal' pizza sauce on top of that.
3. Pile tortillas with as much arugula and chopped tomato as will fit. Grind black pepper over the top of the pizzas. Mix the tablespoon of ground cashews and the garlic salt, and sprinkle on top of the pizzas, a la Parmesan cheese. Put pizzas in the oven and cook for 13-15 minutes.
Sunday, September 1, 2013
Meal Planning
In honor of Labor Day and the fact that we ordered dinner from a local pizza place one night last week (and therefore have enough meals to last through tomorrow), I won't be doing grocery shopping until Tuesday. It's time for regular weekly meal planning though, and I haven't had time to even re-post the recipes I've been making lately, so it seems like I should get started.
This week I have the following in my fridge that needs to be used up: some celery and the better part of a pound of fresh baby spinach. I managed to use up most of my leftovers in other dishes (e.g., used my leftover roasted tomatoes from last week's pizza in place of fresh tomatoes on the lasagna). Last week I made all vegan meals, and most were pretty good. I'm still collecting new dinner recipes though in my epic struggle to make things Simran will condescend to eat, especially leafy green things. I'm not sure at what age children are supposed to get really picky with what they eat, but Simran is there now. Even things she used to love -- or loved even a week ago -- prompt her to fuss and shake her head in protest. My goal at each meal is to get her to try two bites of each dish and then fill up on fruit or whichever part of dinner she finds least disgusting.
Here is what I'm making this week:
Sun-dried Tomato, Mushroom, & Spinach Tofu Quiche and Garlic Broccoli
This is yet another recipe from OhSheGlows.com. It's a tofu-based quiche that will use up the oil-packed sun-dried tomatoes currently in my fridge and require me to buy very little. I'm also curious to see how this healthy crust turns out. I have a fantastic pie crust recipe I use for most pie-related items, but it's mostly butter and shortening, so I'd like to relegate it to the realm of "special occasion foods."
Tasty Breaded Seitans and Rice Pilaf and Beet Salad with Goat Cheese & Arugula
I have a little cylinder of goat cheese that has been sitting in my fridge for a few weeks now, and a beet salad with goat cheese sounds really good to me. The breaded seitan will use up some of the enormous number of containers of homemade seitan taking up space in my freezer. I'm going to slice them up chicken-finger-style in the hope that Simran will eat them. I'm not sure yet what kind of rice I'll make.
Creamy Avocado Pasta and Winter Squash Puree and Kale in Walnut Sauce
This pasta dish from OhSheGlows.com looks like a sort of vegan fettuccine alfredo. Since everyone in our house likes avocados and garlic, I think it will work well. An alternate version of this dish also features peas, which I think I'll include as well.
Loaded Vegan Tortilla Pizzas and Kale in Walnut Sauce
These tortillas pizzas are based on a recipe from OhSheGlows.com that I used last week. This time around, I plan to use less of the cashew-based sauce (very rich as it replaces both the sauce and the cheese in a typical pizza) and more variety of chopped vegetables. I might add more tomato to the sauce too.
Black Bean Oatmeal Croquettes over Mexican Salad
These croquettes are based on the black bean oatmeal burgers from Esselstyn's book. The Mexican salad aspect is based on the beans and rice recipe from the same book, minus the beans and rice themselves.
Tofu Scramble and Green Banana Power Blended Salad and Zucchini-Raisin Muffins
Simran still likes tofu scramble, and I like it much better now that I have tried it with ground seitan seasoned with herbs de Provence. The zucchini-raisin muffins are an Esselstyn recipe that I think Simran will enjoy. She loves raisins.
This week I have the following in my fridge that needs to be used up: some celery and the better part of a pound of fresh baby spinach. I managed to use up most of my leftovers in other dishes (e.g., used my leftover roasted tomatoes from last week's pizza in place of fresh tomatoes on the lasagna). Last week I made all vegan meals, and most were pretty good. I'm still collecting new dinner recipes though in my epic struggle to make things Simran will condescend to eat, especially leafy green things. I'm not sure at what age children are supposed to get really picky with what they eat, but Simran is there now. Even things she used to love -- or loved even a week ago -- prompt her to fuss and shake her head in protest. My goal at each meal is to get her to try two bites of each dish and then fill up on fruit or whichever part of dinner she finds least disgusting.
Here is what I'm making this week:
Sun-dried Tomato, Mushroom, & Spinach Tofu Quiche and Garlic Broccoli
This is yet another recipe from OhSheGlows.com. It's a tofu-based quiche that will use up the oil-packed sun-dried tomatoes currently in my fridge and require me to buy very little. I'm also curious to see how this healthy crust turns out. I have a fantastic pie crust recipe I use for most pie-related items, but it's mostly butter and shortening, so I'd like to relegate it to the realm of "special occasion foods."
Tasty Breaded Seitans and Rice Pilaf and Beet Salad with Goat Cheese & Arugula
I have a little cylinder of goat cheese that has been sitting in my fridge for a few weeks now, and a beet salad with goat cheese sounds really good to me. The breaded seitan will use up some of the enormous number of containers of homemade seitan taking up space in my freezer. I'm going to slice them up chicken-finger-style in the hope that Simran will eat them. I'm not sure yet what kind of rice I'll make.
Creamy Avocado Pasta and Winter Squash Puree and Kale in Walnut Sauce
This pasta dish from OhSheGlows.com looks like a sort of vegan fettuccine alfredo. Since everyone in our house likes avocados and garlic, I think it will work well. An alternate version of this dish also features peas, which I think I'll include as well.
Loaded Vegan Tortilla Pizzas and Kale in Walnut Sauce
These tortillas pizzas are based on a recipe from OhSheGlows.com that I used last week. This time around, I plan to use less of the cashew-based sauce (very rich as it replaces both the sauce and the cheese in a typical pizza) and more variety of chopped vegetables. I might add more tomato to the sauce too.
Black Bean Oatmeal Croquettes over Mexican Salad
These croquettes are based on the black bean oatmeal burgers from Esselstyn's book. The Mexican salad aspect is based on the beans and rice recipe from the same book, minus the beans and rice themselves.
Tofu Scramble and Green Banana Power Blended Salad and Zucchini-Raisin Muffins
Simran still likes tofu scramble, and I like it much better now that I have tried it with ground seitan seasoned with herbs de Provence. The zucchini-raisin muffins are an Esselstyn recipe that I think Simran will enjoy. She loves raisins.
Zucchini Raisin Muffins
This recipe comes from Caldwell Esselstyn's Prevent and Reverse Heart Disease.
Ingredients
1/4 - 1/2 cup raisins
1/2 cup oat bran (I plan to use wheat bran because I already have some in the pantry -- I assume this will work. I don't know the difference.)
1/2 cup boiling water
1/2 cup orange juice
1/3 cup honey, maple syrup, or sugar
egg replacer for 2 eggs (2 tbs flaxseed meal mixed with 6 tbs water)
2 medium zucchini, shredded (2 cups)
1 cup whole-wheat flour or barley flour
1/2 cup blue or yellow cornmeal
4 tsp baking powder
1 tsp ground cinnamon
Directions
1. Preheat oven to 375 degrees F.
2. Put raisins, bran, and boiling water into a small bowl.
3. Stir orange juice, honey, egg replacer, and zucchini together in a large bowl. Add raisin/bran mixture and stir.
4. Stir flour, cornmeal, baking powder, and cinnamon together in a medium bowl (good god, these Esselstyn recipes use a lot of bowls).
5. Fold dry ingredients into liquid mixture and stir.
6. Pour batter into a nonstick muffin tin.
7. Bake for 30 minutes, or until a toothpick comes out clean.
Ingredients
1/4 - 1/2 cup raisins
1/2 cup oat bran (I plan to use wheat bran because I already have some in the pantry -- I assume this will work. I don't know the difference.)
1/2 cup boiling water
1/2 cup orange juice
1/3 cup honey, maple syrup, or sugar
egg replacer for 2 eggs (2 tbs flaxseed meal mixed with 6 tbs water)
2 medium zucchini, shredded (2 cups)
1 cup whole-wheat flour or barley flour
1/2 cup blue or yellow cornmeal
4 tsp baking powder
1 tsp ground cinnamon
Directions
1. Preheat oven to 375 degrees F.
2. Put raisins, bran, and boiling water into a small bowl.
3. Stir orange juice, honey, egg replacer, and zucchini together in a large bowl. Add raisin/bran mixture and stir.
4. Stir flour, cornmeal, baking powder, and cinnamon together in a medium bowl (good god, these Esselstyn recipes use a lot of bowls).
5. Fold dry ingredients into liquid mixture and stir.
6. Pour batter into a nonstick muffin tin.
7. Bake for 30 minutes, or until a toothpick comes out clean.
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