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Easy and Yummy Vegan Quinoa
September 6, 2007

Hi Everyone! I was out of town for a little while, but am back and ready to continue with our vegan cooking adventure.

Recently I made a scrumpdillyishus quinoa dish that you simply must try very soon. It certainly lives up to its name as an Easy and Yummy Vegan Quinoa dish -- it's one of the simplest quinoa recipes I've had the pleasure of creating. So if you've snubbed quinoa thus far, get ready to embrace this one because it truly is a fun one. A perfect introduction to this yummy grain.

You may know that I HIGHLY recommend adding quinoa to your current diet. If you still haven't tried it yet, please do. It's soooo tasty -- I just know you'll love it.

Plus it's very high in protein making it an extremely nutritious grain to add to any diet, especially a vegan diet.

Quinoa is actually a seed, and it's been used for years and years and years, most well known for it's connection to the ancient Inca tribes. Its a teeny tiny little grain/seed that normally requires rinsing before use due to a built-in natural insect repellant (not harmful to us, just tastes sort of strange).

But in THIS recipe you will be heating the quinoa in a hot pan. Thus, no need to rinse it first as that coating will skidaddle in the high heat of the pan.

See, it's getting easier already. :O)

So your first order of business is to heat a pan over medium-high heat. Add 1 Tbsp. of extra-virgin olive oil (optional) and toss in a handful of pine nuts. Stir often until browned -- be careful not to burn them! When browned, remove to a plate and set aside.

Add 1 Tbsp. of extra-virgin olive oil to the hot pan (a healthy fat you need), then add quinoa -- a cup should be enough for 4 servings. Feel free to add more or less. Stir occasionally until quinoa is toasted and gives off a fragrant aroma.

Next, add 2 cups veggie broth and a very small handful of thinly sliced sun-dried tomatoes. You can use the oil-packed kind, or hydrate some dried in enough hot water to cover until softened (takes about 10 minutes). Turn the heat down and cover tightly with a lid. Simmer until the quinoa is tender, most of the little filaments have been opened, and much of the broth is gone.

(Feel free to drain off excess broth, or add more broth if needed --- you should end with a fairly dry and fluffy quinoa.) By the way, you can also use fresh water if you don't have veggie broth on hand.

Add those toasted pine nuts into the quinoa, along with some chopped green onions, to taste (I used about 1/2 cup).

For the final touch, drizzle some balsamic vinegar over the lot of it and stir thoroughly to combine.

And there you have it. A super easy, totally delicious, and completely addicting vegan quinoa dish you can whip up at any time.

Think I'll make it again tonight.

Did I mention it's addicting?!?! ;O)

Easy and Yummy Vegan Quinoa

Happy cooking!

Today's spotlight was on Quinoa. By using the information found within the pages of the Vegan Coach website, you too can create quick and easy vegan meals without recipes! Ideas for flavorings in this meal were inspired by "Quinoa's Vegan Flavor Matches" -- they make cooking a breeze!

Vegan Kale With Tahini Sauce
September 10, 2007

Do you eat kale? Or do you try to avoid it like the plague?

Kale happens to be one of the healthiest vegetables, providing us with great amounts of calcium, plus wonderful antioxidant benefits too. As one of the dark leafy greens, kale is chock full of vitamins. Plus it contains large amounts of beta carotene which magically tranforms into vitamin A once inside of you which makes kale excellent for your vision. It's so cool the way Mother Nature takes care of us, isn't it?

So you really need to start adding kale to your current diet, if you haven't yet. It's just too important to pass by in the produce department.

Some feel kale is an aquired taste, and I have to say that I agree. It's got a very strong flavor that used to turn me off, but now I realize that the strong flavor means it's filled with nutrients my body needs. So now the challenge becomes: How can I make kale taste good so I'll WANT to eat it?!?!

Last night when I was lightly steaming my kale, perusing Kale's "Vegan Flavor Matches", I was reminded that tahini is a wonderful match for kale. I proceeded to whip up my all-time favorite tahini sauce, and believe me when I tell you it made eating my kale a sheer delight.

What I love about this dish is that it's just SO HEALTHY (because it contains tahini which is an excellent source of vegan protein), yet it won't put you in one of those "healthy-tasting food comas". :O)

So please enjoy this recipe for Vegan Kale with Tahini Sauce. I'm sure you'll fall in love with it too.

In a blender, combine...

1/4 cup lemon juice
1/2 cup organic canola oil (always be sure your canola oil is organic)
1/4 cup Tamari or Bragg's Liquid Aminos
1/3 cup tahini
1 Tablespoon finely chopped onion
1 garlic clove, peeled
1 Tablespoon pure maple syrup
1/4 cup water

...until smooth.

Pour over cooked kale and toss until leaves are coated. Devour!

Vegan Kale With Tahini Sauce

Happy cooking!

p.s. Refrigerate unused sauce and enjoy within 3 days.

Today's spotlight was on Kale. Follow the link to learn more about kale, including how to select and clean fresh kale, cooking techniques, and Kale's "Vegan Flavor Matches" that makes cooking a breeze!

Vegan Grilled Asparagus Wraps
September 14, 2007

Asparagus season is over for most of us here in the U.S. (the season runs April-May and again in July, generally), so you're not likely to find organic asparagus in your grocery store. However, since asparagus is NOT one of the Top 4 veggies that should be avoided unless organic (Bell Peppers, Celery, Spinach and Potatoes contain high amounts of pesticide when not grown organically), and since I LOOOOOVE asparagus, I picked some up because they looked healthy and pretty.

Since there's the slightest chill in the air here in Reno, Nevada, it suddenly struck me that I haven't been using my grill as much as I'd like to during the warmer months. So, as one of my last attempts at holding onto the grilling season, I put the grill to work and made some Vegan Grilled Asparagus Wraps.

If you don't have a grill, you can roast your asparagus in the oven...

...but let's not get ahead of ourselves.

These delectable wraps are filled with quinoa -- which you're going to flavor to perfection -- grilled or roasted asparagus and onions, and a lettuce leaf of your choosing. And please hear me now when I say these wraps are SENSATIONAL. Everyone I've ever made these for swoon with delight. I'm sure you'll love them too.

Your first step is to make the quinoa, a grain that's stuffed to the gills with flavor and nutrition and is an especially good source of vegan protein. To learn how to prepare your quinoa, follow this link to the VeganCoach.com main quinoa page.

After your quinoa is cooked, remove 2 cups and place in a small saucepan. Since lemon and asparagus go hand in hand, we're going to give your quinoa a yummy lemon flavor. Here's what I added:

3 Tablespoons fresh lemon juice
2 teaspoons lemon zest
2 teaspoons fresh thyme
1/2 cup Vegenaise, or other vegan mayo
Salt and pepper, to taste

Mix well and put on VERY LOW HEAT until you're ready to assemble your wraps.

Now, let's get that asparagus going...

Begin by removing the hard end of the asparagus. You do this by holding the asparagus stalk in the middle and bending the end opposite the spear until it snaps. The point where it snaps is the point where it becomes woody and usually inedible. Then, soak your asparagus in a big bowl of water with about 1/4 cup of lemon juice or apple cider vinegar. Let soak for about 10 minutes to clean thoroughly. Rinse and drain.

Thinly slice a sweet onion.

Toss the asparagus and onion slices with a small amount of extra-virgin olive oil, salt and pepper. Add to a grill basket, place on a hot grill, and turn often until the veggies are grilled to your liking. I like them to have a little bit of a caramelized look to them, meaning slightly browned.

If you don't have a grill, or a grill basket (which allows you to grill small veggies without them falling through the grate), then you can just as easily (and deliciously) roast your veggies: Heat oven to 450 degrees, and place the lightly oiled veggies in an oven-proof glass baking dish, or other dish. Roast in oven to desired doneness.

Asparagus is best when it's tender but retains a bit of a crunch. Thin stalks will cook for a shorter amount of time (3-5 minutes) and thicker stalks for a longer amount of time (5-10 minutes, depending on the size).

When your veggies are done, you're ready to assemble your wraps.

Place your favorite tortilla (I like spelt) on a plate. Spread 1/2 cup of the flavored quinoa over the tortilla. Place 1/4 of the asparagus/onion mixture down the middle. Add a lettuce leaf (I like red leaf) and roll up tightly.

Repeat until you have 4 wraps.

These vegan wraps are a delicious send-off to summer, and will really hit the spot if you're looking for an easy and fun dish for a casual dinner.

Grilled Asparagus Wraps

Happy cooking!

Vegan Quinoa Breakfast Wraps
September 16, 2007

Ever have one of those mornings where you do something profoundly and insanely stupid?!? Well, that was me this morning. While preparing our Sunday brunch (which was going to be Breakfast Bean Burritos), I added the beans to a pan of ingredients and then with horror realized that I had never pre-cooked the beans!!

My memory floated away to 2 nights ago. The beans were soaked and ready to cook, but we had to skidaddle. So I drained and rinsed the beans and put them in the fridge. Then -- oops! -- totally forgot to cook them up! Ack!

Yes, folks, it was just one of those days when you think to yourself "If I just added RAW BEANS to my burrito filling, how in the world have I managed to create ANYTHING delicious in this kitchen?!"

So there I was feeling a little embarrassed to be with myself, with absolutely nothing else planned for our beloved Sunday brunch. Since tomorrow is grocery day, the fridge was pretty much bare.

What was I going to do?!?

Okay, time to regroup. Time for a desperate search for anything and everything that I can toss together to make a satisfying meal...

The first thing that came to mind was to make a Quinoa filling -- quinoa is a grain that cooks up fairly fast, it's completely delicious, very filling, and a great source of complete protein.

Taking a peek at "Quinoa's Vegan Flavor Matches" told me which flavors match perfectly with quinoa. It's a nice place to start.

Searching through my fridge, I found a beautiful 1/2 avocado (avocados are perfection in wraps -- not only do they add a rich, buttery texture, but they're such a fabulous source of healthy fats), a jar of sun-dried tomatoes, and a couple green onions.

Scouring my freezer, I uncovered a package of tempeh bacon which I promptly placed into a big bowl of lukewarm water to defrost (takes 10-15 minutes using this method, which I only recommend in times of dire emergency since it changes the texture a bit).

So now my brunch was beginning to form in my head: Vegan Quinoa Breakfast Wraps. Quinoa, sun-dried tomatoes, green onions, and tempeh bacon for the filling. Topped with avocados.

Hmmmm, things were starting to look up!

But there was still something missing. A sauce of some sort...

How about some Cashew Sour Cream, another excellent source of healthy fats which can be easily whipped up in literally a minute.

(To make: Toss 1-2 handfuls of cashews in a blender, carefully and slowly add about 1-2 Tbsp. lemon juice and 1/2 - 1 Tbsp. apple cider vinegar, or to taste, and enough water to reach the desired consistency (add slowly!). Sprinkle with a little salt, if you'd like. Your Cashew Sour Cream is ready to go.

Here's how I saved the day and pulled our Sunday brunch together in about 15 minutes flat...

Heat a large frying pan with a little extra-virgin olive oil. Add 1 cup of quinoa -- in this instance, where the quinoa will be toasted before cooking, you DO NOT have to rinse the quinoa first as you would if you were Boiling or Pressure Cooking your quinoa.

When the quinoa smells fragrant, add 2 cups of veggie broth and some sliced sun-dried tomatoes (if you only have the dried kind that come in a bag, then rehydrate them in a little hot water before adding to the pan). Cover the pan and let simmer for 5-10 minutes or until the quinoa is tender and most of the water has been absorbed.

Add 4 slices of chopped tempeh bacon and some chopped green onions. Cook until heated through. (No need to brown the tempeh bacon since it's precooked.)

In the meantime, heat 2 tortillas in an oven (or microwave).

Load up the wraps with quinoa filling, roll tightly, top with large dollops of cashew sour cream and chopped avocados.

A delectable, comforting and healthy vegan breakfast or brunch that's easy to whip up, very filling, and goes great with some strong, hot coffee. ;O)

Vegan Quinoa Breakfast Wraps

Happy cooking!
p.s. Serves 2

Today's spotlight was on Quinoa. By using the information found within the pages of the Vegan Coach website, you too can create quick and easy vegan meals without recipes! Ideas for flavorings in this meal were inspired by "Quinoa's Vegan Flavor Matches" -- they make cooking a breeze!

Vegan Hot Chocolate
September 19, 2007

Today was the first day since last spring that the weather actually turned chilly. It was very windy and cloudy, a perfect sort of day to whip up some Vegan Hot Chocolate -- my first batch to welcome in the upcoming cooler weather. It will warm you to your kissers!

It's very easy to make hot chocolate from scratch versus using the pre-packaged powdery stuff in a canister because YOU control the type and amount of sugar you add. This Vegan Hot Chocolate is chocolatey, rich and satisfying.

Grab your favorite mug and fill 3/4 of the way with a fortified non-dairy milk of choice.

(Personally, I prefer oat milk over soy milk. Why? Well, I've been learning sooooo much about the anti-nutrients contained in processed soybeans (like soy milk, soy cheese, soy meats) that I've turned my back, at least for a while, on these processed soy foods and beverages. And believe me, if you knew me just a few years ago you would be SHOCKED at me uttering these words -- I was likely the biggest supporter of soy foods you'd ever meet! I encourage you to do your own research and come to your own conclusions.)

Anyway, back to the Vegan Hot Chocolate!

After you add your fortified non-dairy milk to the mug, pour into a blender.

Next, add these ingredients, all to taste:

• unsweetened cocoa
• pure maple syrup
• vanilla extract
• chili powder

Pour into a small saucepan and heat over medium heat, stirring occasionally. Watch carefully -- warmed milk has a tendency to expand as it heats and could overflow making a mess! So please keep an eye on things.

When the beverage is very warm, add a small amount of dairy-free chocolate chips. Why add just a small amount of chocolate chips? Why not use chocolate chips to flavor the entire beverage instead of using cocoa powder? Personally, I've made my vegan hot cocoa both ways and feel using chocolate chips as the sole chocolate is FAR too rich for me and Jeff. So I add just a few chocolate chips -- they really add something without being cloying or overpowering.

Continue to stir until the chips are completely melted.

Pour into your mug and slurp loudly! ;O)

Enjoy!

Vegan Pasta with Pesto and Macadamia Nut Cheese
September 22, 2007

I went to a FANTASTIC martini party last night. And woke up with a FANTASTIC hangover today -- and an empty tummy that needed to find satisfaction ASAP. You know that feeling, when you crave something rich and comforting?

Fortunately, I had everything on hand I needed to whip up a tasty little dish I'm calling Vegan Pasta with Pesto and Macadamia Nut Cheese. This yummy dish really filled me up and made me very happy. And it ALMOST made me forget my headache. ;O)

To create this tasty dish yourself, you'll need:

• your favorite pasta


• your favorite marinara


• pesto (recipe below)


• macadamia nut cheese (recipe below)

Begin by preparing the macadamia nut cheese and pesto. You've likely seen these recipes cross my blog before. Here they are again, for your convenience:

Macadamia Nut Cheese:

The basic recipe simply calls for 1 1/2 cups raw macadamia nuts (although you can use raw cashews if you can't find raw macadamias). Soak the macadamias in fresh water for 30 minutes. Drain and rinse. Place macadamias or cashews in a food processor with 1/4 cup pine nuts. Add a clove of garlic, and process into a fine meal.

The flavorings you add to the food processor at this point are very basic -- lemon juice, extra-virgin olive oil, sea salt and nutritional yeast, all to taste. Always remember you can add more, but it's impossible to take it away.

You should end up with a very thick and creamy cheesy-tasting sauce.

Sassy's Vegan Pesto:

In a food processor or blender toss:

1/3 cup pine nuts
1/3 cup olive oil
1/3 cup water
2 cloves garlic
1/3 cup nutritional yeast
1 bunch basil
salt and pepper, to taste

Tweak the ingredients until you find the flavor you desire.

Cook your pasta until it's al dente, meaning it's tender yet has a nice bite to it. I happened to have some radiatore in my cupboard, so called because they look like little radiators:

Cute!

Drain cooked pasta and place back in saucepan. Add desired amount of marinara, pesto and macadamia nut cheese.

Store leftover pesto and "cheese" in the fridge and discover more delicious ways to use them -- they can bring any dish to new flavor heights.

Rich. Creamy. Tasty. And NOT AT ALL photogenic. But that's okay, the delectably gooey flavor makes up for it.

Vegan Pasta with Pesto and Macadamia Nut Cheese

Happy cooking!

Vegan Seitan and Rice
September 26, 2007

Last night I made a delightful dish I'm calling Vegan Seitan and Rice. Seitan is an interesting and fun food to play around with and adds a hearty depth of flavor to any grain dish.

What is seitan? Seitan (pronounced say-TAHN) is made from the gluten of wheat, and is sort of the vegetarian answer to roast beef because of its chewy texture. In fact, it's so similar to meat that many vegetarians won't eat it. It has a flavor all its own though, since it's usually cooked in tamari and kombu (an edible seaweed). Seitan is high in protein -- about 30 grams per 4 ounces. Since it's a processed food, I don't recommend you eat it very often, but it's a nice treat to occasionally include in your meals.

Vegan Seitan and Rice is very easy to make, and whips up in minutes as long as you have some cooked rice ready to go. Make a large batch of rice every few days, and refrigerate. Then, it's ready to go when mealtime rolls around. (To learn how to select, soak and cook your rice, visit my Brown Rice main page.)

I thought you might find it helpful to see photos of the process. I'll try to do this from now on, when I can -- drop me a line and let me know if it's helpful by using the form on my Contact Sassy page. Thanks! ;O)

So let's take a stroll down memory lane and see how you can pull your Vegan Seitan and Rice dish together quickly and easily...

Begin by heating a pan with a little extra-virgin olive oil and some tamari or Bragg's Liquid Aminos. Add some chopped onion, and heat until the onions begin to brown slightly (for added flavor).

Here's what seitan looks like. Chop seitan into cubes and add to onions.

Sprinkle with sea salt and LOTS of black pepper. Cook until seitan begins to brown, stirring occasionally. It's okay if the seitan and/or onions stick to the pan a little -- simply scrape pan with a spatula and mix with the onions and seitan -- those little browned pieces really add to the overall flavor.

Next, add cooked rice. (This time, my rice mixture consisted of brown rice, wild rice, barley and lentils. Be sure to experiment with different rices, legumes and grains each time you make a batch of rice -- keeps things interesting.)

Next, add a handful of pine nuts and some fresh chopped basil. Pour in a little lemon juice to refresh the flavors.

THAT'S IT!

Plate your Seitan and Rice, and sprinkle with paprika, a flavor that happens to match perfectly with the meaty taste of seitan.

Serve with a side of beans and a big green salad.

A truly delicious, hearty and wholesome meal.

Vegan Seitan and Rice

Happy cooking!

August 2007 «  » October 2007

 
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