Recipe Post: Cauliflower and Cashew Fritters

I think this is my new favorite recipe! Healthy and delicious--and not too difficult. You do need a decent blender and a food processor.

This recipe came from Vegetarian Times. I will tell you the spots where I tweaked it to my liking.

Cauliflower-Cashew Fritters with Red Pepper Cashew Cream Sauce

Serves 6

30 minutes or fewer

Ground cashews help hold together these oven-baked cauliflower fritters.

Fritters

• 2 cups 1-inch cauliflower florets
• 2 large eggs
• ½ cup roasted and salted cashews (I used low-salt cashews from Trader Joe's)
• ½ cup Italian parsley leaves
• ¼ cup diced red bell pepper (I've done it with both red and green peppers--either work)
• 2 Tbs. corn flour (I didn't have corn flour, so I used garbanzo/fava bean flour)
• 1 Tbs. capers (I did not put capers in it, and they still tasted great)
• 1½ tsp. seafood seasoning, such as Old Bay

Sauce

• 1½ cups Cashew Cream. (I tend to just wing it on my cashew cream sauce. I soak my raw cashews (Trader Joe's) for at least a few hours. Drain them. Rinse them. Then I just toss them in the Vitamix with some unsweetened almond milk until I like the thickness). 
• ½ cup jarred roasted red pepper, rinsed, drained, and diced ( I used more--close to a full jar)
• 2 Tbs. lemon juice
• 1 Tbs. capers, rinsed and drained (Again, I didn't use capers)

I also added some red pepper flakes to the sauce because I like it to have a little kick. The first time I made it I also added a garlic clove. This time I did not. I liked it both ways). 

1. Preheat oven to 425°F. Line large baking sheet with parchment paper, and spray with cooking spray.

2. To make Fritters: Combine all ingredients in food processor, and pulse until ingredients are well-combined and no large chunks remain.

3. Use 1-oz. scoop or 2-Tbs. coffee measurer to portion Fritters onto prepared baking sheet. Lightly press down on each Fritter to flatten. Bake 8 to 10 minutes, flip with spatula, and bake 3 to 5 minutes more, or until browned on both sides.

4. To make Sauce: blend all ingredients in blender until smooth.

If you just can't get into the fritters, you must at least try the sauce! It's so delicious! I used some leftover sauce over Mung Bean pasta. It was fantastic!

Well..I'm a Pescavegalactotarian...

It seems like more and more often, I have conversations that go something like this:

Them: So, you're a vegetarian?
Me: Well no...mostly. We eat fish.
Them: But you and your husband don't eat dairy?
Me: That's correct. Well, I just gave up cheese. I decided I could have a little dairy on special occasions.
Them: So, you are not vegan...why don't you drink milk?
Me: Well no, we eat fish and eggs. But we drink almond milk, and I use coconut milk in my coffee. I just think dairy is really bad for us. Milk is good for baby calves--not humans--especially since we can't purchase raw milk here.
Them: Why don't you eat wheat? Do you have Celiac disease?
Me: I don't, but I think I'm wheat sensitive. I just feel--and look---better when I don't eat wheat. And even though I'm very active, carbs seem to cause weight gain. Of course, now and then--on special occasions I falter. I had cake and ice cream on my birthday.
Them: So what are you then?
Me: I don't know....human?

I wholeheartedly believe in healthy, clean eating. I do my best to eat the healthiest foods I can. But I sometimes I stress myself over labels. Am I a bad person or a bad role model because I can't commit to being a full-fledged vegan? Of course, some vegans I know have terrible diets--ingesting all the processed fake meats and pre-prepared vegan entrees. If I were going to go vegan all the way, it would have to be straight fruits, vegetables, nuts and whole grains.

And then there are those who believe (and I'm related to many of them) that a vegan diet can't possibly be healthy. "You need meat for protein!" "Milk! It does the body good!"

 Do I have to have a dietary label? Is it really necessary? Must I be vegetarian? Vegan? Paleo?

I try to eat healthy, whole (unprocessed) foods 98% of the time. But I'm not perfect. And I get cravings--and sometimes I eat things I regret afterward. Sometimes when I falter, it's worth feeling cruddy for a few hours.

At the grocery, we shop the perimeters and buy organic whenever possible. I haven't eaten beef in years. And I've never been a fan of pork (and I really don't think we should eat pigs. They are far too intelligent), but a few times (usually after a few drinks--also not healthy) I've snarfed down a piece of pepperoni pizza (whoops).  Did I feel bad? Yes. I felt incredibly guilty. Was it delicious? Yes. Was it worth it? I don't know.

In a way, I understand the label. If you are vegan, you are making a statement--you believe it is morally wrong to eat any animal product. You have a passion for animals. And I get that. In fact, I'm often jealous of it. I believe that someday, I will probably be a full-fledged vegan. But I'm just not there yet. The eggs I eat are from a small, local farm--where the chickens live a pretty nice life.   And fish...I just don't feel as much guilt or compassion for fish. Maybe I should. Who's to say their life is less valuable than a pig or cow's? We do stick to wild caught fish because they are better for you--and they are not farmed strictly for human consumption.

I have a friend who eats low-fat, raw vegan. And she passionately follows this diet. I am often in awe of her passion for it--and I start to think, "Why can't I be like that?" But you know what? I do pretty well. And I enjoy a warm meal. So I don't think that lifestyle is for me. But it does encourage me to add more raw fruits and vegetables to my diet.

Picking and choosing what foods we want to nourish our bodies with is a continuously evolving process. A process that is complicated by all the contradictory information we receive (i.e. eggs are good for you...eggs are bad for you).

Mark and I have settled into a pretty pure way of eating, that we feel nourishes our bodies and prepares us for the activities we enjoy (running, biking, hiking, adventure races, etc.). But we do not happen to fall within any of the dietary labels (as far as I know). We pick and choose what makes us feel good about our bodies and minds.

What do you think?

Recipe Post: Edamame Donburi

This is yet another dish out of Robin Robertson's 1000 Vegan Recipes. This is such a great cookbook--even if you are not vegan or vegetarian.





We've made this several times now. It's delicious. A little time consuming just because you need to get your rice started and your edamame cooking before you started browning your onions.

1 cup fresh or frozen shelled edamame
1 tbsp canola or grape seed oil
1 medium yellow onion, minced (I use red onions for almost everything)
5 shitake mushroom caps, lightly rinsed, patted dry, and cut into 1/4-inch strips (I hate mushrooms, so I do this dish without them)
1 tsp of grated fresh ginger (I've used powder in a pinch and it tasted fine)
8 ounces of firm tofu, drained and crumbled (below I'll tell you the secret to great textured tofu)
2 tbsp of soy sauce (low sodium to keep the sodium content down)
3 cups hot cooked rice (we always used brown...there's just no need for processed white rice)
1 tbsp of toasted sesame oil
1 tbsp of toasted sesame seeds (for garnish). I actually forgot to add the sesame seeds in the picture shown. They do add a nice extra taste.

1. In a small saucepan of boiling salted water (I never add salt to the water), cook the edamame until tender, about 10 minutes. Drain and set aside.

2. In a large skillet, heat the oil over medium heat. Add the onion, cover and cook until softened, about 5 minutes. Add the mushrooms, and cook, uncovered, 5 minutes longer. Stir in the ginger and green onions. Add the tofu and soy sauce and cook until heated through, stirring to combine well, about 5 minutes. Stir in the cooked edamame and cook until heated through, about five minutes.

3. Divide the hot rice among 4 bowls (I sometimes just stir it right into the pan with the rest of the meal), top each with the edamame and tofu mixture, and drizzle on the sesame oil. Sprinkle with sesame seeds and serve immediately.

Recipe Post: Stovetop Chili (vegetarian)

I have tried many, many vegetarian chili recipes. Most are good, but this one was fantastic. It will become a standard in our household. It has a kick to it, but you could forgo the jalapeno if you're not a fan of spice (however, I think the spice is part of what makes this chili so good). This is another recipe from Good Housekeeping's Vegetarian Meals: Meatless Recipes Everyone Will Love. It's a one-pan meal--which I'm always a fan of.

Prep: ~ 20 minutes
Cook: 35 minutes (we actually left this cooking on the stove while we went for a glass of wine. So it cooked for about an hour with no problem)
Makes about 11 cubs or 6 main-dish servings.

1 tablespoon olive oil
1 medium onion (I like red onions best)
2 tablespoons chili powder
1 tsp ground cumin
1 tsp ground coriander
2 garlic cloves, crushed with garlic press (I always up the garlic. I used three cloves)
1 jalapeno, seeded and minced
1 can whole tomatoes (we always use the sodium-free, organic variety)
1/2 pound green beans, trimmed and cut in half (I didn't measure the beans, just grabbed what looked like a good amount from the produce section)
3 medium sweet potatoes (about 1.5 lbs), peeled and cut into 1.5 inch pieces
1 tsp sugar
2 cups water
2 cans black soybeans or black beans, rinsed and drained
Can be served with sour cream (I used plain yogurt. I typically replace sour cream with plain, low-fat yogurt in recipes)

1. In nonstick 5 or 6 quart dutch oven, heat oil over medium heat until hot. Add onion and cook, stirring occasionally, until tender, about 10 minutes. Add chili powder, cumin, coriander, garlic, and jalapeno; cook, stirring, 1 minute.

2. Add tomatoes with their juice, green beans, sweet potatoes, sugar, and water; heat to boiling over medium-high heat, breaking up tomatoes with side of spoon. Reduce heat to low; cover and simmer, stirring occasionally, until sweet potatoes are tender, about 25 minutes.

3. Add soybeans/black beans and heat through, about 2 minutes longer (we just added the black beans in step #2 with no problems).
Serve with low-fat, plain yogurt.

Each serving: About 275 calories, 14g protein, 45g carbohydrates, 5g total fat (1 sat), 0 mg cholesterol, sodium depends on your canned goods.

Recipe post: Couscous with Garbanzo Beans

I have another recipe post for you. This was a quick, tasty, healthy dish. I post it mainly because it is so quick and easy. And I love a quick and easy healthy recipe! This is another recipe from my Good Housekeeping Vegetarian Meals: Meatless Meals Everyone Will Love book:

1 box couscous with toasted pine nuts (now normally I don't promote cooking out of boxes, but that's part of what makes this dish so easy. I used Near East couscous with toasted pine nuts. You could easily substitute some whole grain couscous and pine nuts)
1/3 cup dark seedless raisins
1 tbsp olive oil
1 medium zucchini, cut lengthwise in half, then crosswise into 1/2-inch thick slices
1 garlic clove, crushed with garlic press (I used two. I love garlic)
3/4 tsp ground cumin
3/4 teaspoon ground coriander
1/8 teaspoon ground red pepper (I used a teaspoon--we like things spicy!)
2 cans of garbanzo beans, rinsed and drain (the organic ones have less sodium)
1/2 cup salad olives, drained, or chipped pimiento-stuffed olives (I don't like olives, so I left these out)
1/4 cup of water

1. Prepare couscous as label directs, except add raisins to cooking water.
2. Meanwhile, in nonstick 12-inch skillet, heat oil over medium-high heat until hot. Add zucchini and cook, stirring occasionally, 5 minutes. Add garlic, cumin, coriander, and red pepper and cook, stirring, 30 seconds. Add beans, olives, and water and cook, stirring often, until heated through, about 5 minutes.
3. Add cooked couscous to bean mixture and toss gently. Spoon into serving bowl.

Each serving: About 555 calories, 20 grams protein, 101g carbs, 10g total fat (1g saturated), 0 mg cholesterol, 1,110 mg sodium (leaving out the olives will cut both sodium and fat)

Recipe Post: Moroccan-Spiced Sweet Potato Medley

It's been awhile since I did a recipe post. I guess I haven't had a new recipe worthy of posting lately. But this one definitely is! It was delicious (and nutritious)! This is from Good Housekeeping's Vegetarian Meals: Meatless Recipes Everyone will Love, except I left out the salt and added up'd the red pepper by a 1/4 teaspoon.

Moroccan-Spiced Sweet-Potato Medley

2 teaspoons olive oil
1 medium onion, sliced
2 garlic cloves, crushed with garlic press
1 1/2 teaspoons ground coriander
1 1/2 ground cumin
1/2 teaspoon red pepper
1 1/2 pounds sweet potatoes (about 2 medium potatoes), peeled and cut into 3/4 in pieces.
1 can stewed tomatoes (salt-free)
1 cup bulgur (cracked wheat)
2 1/4 cups water
1 can garbanzo beans, drained and rinsed
1/2 cup dark seedless raisins
1 cup loosely packed fresh cilantro leaves, chopped (I probably put a little more than that in there. I love cilantro)!
Plain, low-fat yogurt (optional)

1. In a nonstick 12-inch skillet, heat oil over medium heat until hot. Add onion and cook, covered, stirring occasionally, until tender and golden, about 8 minutes. Add garlic, coriander, cumin, salt, and ground red pepper and cook, stirring, 1 minute.

2. Add the potatoes, tomatoes, bulgur, and water; heat to boiling over medium-high heat. Reduce heat to medium-low; cover and simmer until potatoes are fork-tender, about 20 minutes. Stir in beans, raisins, and cilantro; heat through. Serve with yogurt if you like.



Each serving: about 525 calories, 16 grams of protein, 109g carbs, 5g total fat (1 saturateed), 0 mg cholesterol.

Recipe Post: Jamaican Stew

When I mentioned I made this for dinner, many folks seemed interested. So I decided to use it as a recipe post. Not to sound like a broken record, but this recipe also came from Robin Robinson's Quick-Fix Vegetarian. If you enjoy making vegetarian meals (even if you're not a vegetarian), I highly recommend her cookbooks. I have the one mentioned above and 1,000 Vegan Recipes (even though we're not vegan), and I have yet to try a bad recipe. Her use of spices is just amazing. Everything we've made out of either book has been simply fantastic!

1 tbsp extra-virgin olive oil
2 cloves garlic, minced
2 cups sliced baby carrots (or nice, fresh organic carrots)
3 scallions, chopped
1 sweet potato, diced
1 can diced tomatoes, drained
2 tsp curry powder
1/2 tsp thyme
1/4 tsp red pepper flakes (We like spice, so I put about a tsp in)
1/4 tsp ground allspice
Salt and pepper to taste (we just peppered--especially if your diced tomatoes have salt)
2 cans dark red kidney beans, drained and rinsed (I don't care for kidney beans...have a texture issue with them. So I used black beans. I'd use whatever beans you like)!
1 can unsweetened light coconut milk
1 cup vegetable broth (we buy they low sodium, organic broth. Robinson's cookbook has a recipe for homemade)

Pour the oil into a 4-quart slow-cooker and set the cooker on high. Add the garlic and put the lid on the cooker while you prepare the rest of the ingredients.

To the cooker, add the carrots, scallions, sweet potato, and tomatoes. Stir in the curry powder, thyme, red pepper flakes, allspice, and salt and pepper. Add the beans, coconut milk, and broth. Reduce heat, cover, and cook on low for 6 to 8 hours.

Delicious!