The Vegan Spork

This soup is light, filling and protein packed! It’s reminiscent of pesto but with much less saturated fat it makes for a much healthier option. Jam packed with fresh green vegetables and a sharp zesty flavor, it will quickly become a weeknight favorite. Plus, with a little help your blender it’s a cinch to make and whips up in under 20 minutes!

Zucchini Basil Soup

• 2 Diced Medium Zucchini
• 3 Cloves Diced Garlic
• 1/2 Diced Red Onion
• 2 Handfuls Fresh Spinach
• 1 Avocado
• 1/2 Block Silken Tofu
• 1/4 Cup Raw Cashews
• 12 Basil Leaves
• 1 Tablespoon Olive Oil
• 1 Teaspoon Onion Powder
• 1 Teaspoon Garlic Powder
• Pinch Cayenne Pepper
• 1/4 Cup Nutritional Yeast
• 3 Cups Water
• Salt and Pepper to taste

In a large saucepan, heat olive oil over medium high heat. Sauté onions and zucchini for 3 minutes, add garlic and cook for 30 seconds. Add 3 cups water and bring to a boil over high heat, cook for 3 minutes being careful not to overcook zucchini.

Place remaining ingredients in a blender and then carefully add the hot contents of the pot. Pulse a couple of times then blend until smooth. Alternatively you may use an immersion blender by adding the remaining ingredients to pot and using the immersion blender to blend until soup is smooth. Add salt and pepper to taste.

Garnish with julienned basil leaves, vegan parmesan and fresh cracked pepper.

Cheers!

Faux Pho? Say it is so!

Ladies and gentlemen, vegan pho (pronounced “fuh”) can be done! If you have ever enjoyed the traditional Vietnamese soup packed with rice noodles and a plethora of fresh condiments, then you will love this quick and easy dish! Traditionally the soup broth is made by simmering beef and oxtail bones in a mix of star anise, cinnamon, fennel seeds, cardamom, cloves, ginger and garlic slowly until the flavors meld. This version takes out the icky bones but keeps all the flavor!

Since most of us don’t have all day to watch a pot of broth to boil, I have kept this quick and easy by using vegan pho bullion cubes from my local Asian market. But if you have a bit of extra time, same yourself the sodium and make it from scratch. This is one of my favorite weekend lunches that keeps me fueled for a long afternoon of yard work!

Vegan “Faux” Pho

Makes 4 Servings

Quick Broth

• 6 Cups Filtered Water or Vegetable Broth
• 2 Cubes Pho Vegan Bullion Cube (see below for homemade alternative)
• 1 Thin Package Cooked and Strained Rice Noodles
• 1 Package Tofu (silken or firm)
• 1-4 Thai Chili Peppers (depending on spice level desired)
• 1 Carrot, Sliced (optional)
• 1/2 Cup Bok Choy, Sliced (optional)

Garnishes

• 1/2 Cup Bean Sprouts
• 1/3 Cup Cilantro Leaves
• 1/4 Cup Fresh Mint (or thai basil)
• 4 Green Onions
• 4 Lime Halfs

Homemade Pho Broth

• 6 Cups Vegetable Broth
• 5 Whole Cloves (or 1 Teaspoon Powdered)
• 1 Inch Stick (or 1 Teaspoon Powdered) Cinnamon
• 1 Teaspoon Fennel Seeds
• 4 Star Anise Pods
• 4 Black or Green (or 1 Teaspoon Powdered) Cardamon Pods
• 1 Inch Sliced Ginger
• 4 Tablespoons Vegetarian Fish Sauce (or Substitute 4 Tablespoons Soy/Tamari Sauce)

If using homemade broth simmer, broth ingredients together in a covered pot for 30 minutes or until flavors have combined. Strain out spices and discard.

If using bullion heat water in medium pot, once water is simmering, add bullion. Add tofu, thai chili and whatever other veggies you like to the broth (I enjoy bok choy and carrots). Make sure not to add too many veggies to the broth as you will have plenty of garnishes to get your veggies fix! Simmer to 5 to 8 minutes then remove from heat.

Place a serving of noodles in the bottom of each serving bowl and evenly disperse broth among bowls. Serve each with a plate of garnishes and a side of your favorite hot sauce (Shiracha and Sambal are my top choices). This is an interactive dish where no two bowls will taste a-like so have fun garnishing and squeezing lime and hot sauce until your bowl is to your tasting!

Một hai ba, yo!

Where’s the fish?

Who needs fish when you have the fresh flavors of Baja California jumping out of these tacos? Extra firm tofu makes a perfect substitute for mild flavored white fish and easily fries to crispy perfection. While anything fried shouldn’t make it into a weekly rotation, they are a quick and easy weeknight treat that is sure to transport you into a beach bum state of mind.

Vegan “No Fish” Tacos

Tofu Marinade

• Extra-firm tofu, drained
• 1/4 ponzo sauce or 1/4 cup fresh lime juice
• 1/2 tablespoon paprika
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon salt
• 1/2 teaspoon cumin

Tacos

• 1/4 cup vegetable oil
• 1/2 tablespoon paprika
• 1/2 teaspoon cumin
• 1/8 teaspoon salt
• 8 corn tortillas
• 2 cups shredded cabbage
• Pico de gallo
• Green onions, thinly sliced

“Special Sauce”

• 4 tablespoons vegan mayo
• 2 tablespoons reserved tofu marinade

To make the marinade, wisk together the ponzo or lime juice with the spices. Slice the tofu about 1/2 inch thick, place in a shallow dish or plastic bag and pour the marinade over the tofu. Marinade overnight in the fridge. (For a quick marinade, slice, drain and press tofu between paper towels until fairly dry. Then soak in marinade for 30 minutes so the tofu absorbs the marinade.)

In a large non-stick pan, heat oil over medium high heat. Remove tofu from marinade, DO NOT throw out the marinade. In a small bowl, mix together the paprika, cumin and salt. Rub seasoning mixture sparingly over tofu covering all pieces. Fry tofu until golden brown and crispy. Set on paper towels to drain oil.

For the special sauce, mix together the vegan mayo and reserved marinade liquid. To assemble tacos, place tofu on corn tortillas, add shredded cabbage, green onions, pico de gallo and drizzle with special sauce. Enjoy!

Cheers!

WWMD?

Have you ever had one of the moments where you find yourself staring into the fridge, stomach rumbling and asking, “What would Macgyver do?”

I was craving something warm and savory so I channeled my inner Macgyver to create this dish that incorporates two of my favorite comfort staples, eggplant and chickpeas. I would like to think of this as a Mediterranean dish as it is sure to warm you up without weighing you down!

Grilled Mediterranean and Eggplant Chickpea Medellians

• 1 Medium Eggplant
• 1 1/2 Cups Cooked Chickpeas
• 1 Yellow Onion, diced
• 2 Cups Canned Crushed Tomato
• 3 Garlic Cloves, minced
• 1 Cup Chopped Frozen Spinach, (or 2 Cups Fresh)
• 2 Tablespoons Capers
• 2 Tablespoons Olive Oil
• 2 Tablespoons Dry Vermouth
• Garlic Salt and Pepper to taste
• 1 Teaspoon Hot Chili Powder
• 1/2 Teaspoon Cumin
• 1 Teaspoon Spanish Paprika
• 1/2 Teaspoon Ginger Powder
• 1 Teaspoon Red Wine Vinegar

Heat up your grill or grill pan to medium high heat. Slice eggplant into 1/2 inch thick pieces. Use 1 tablespoon of olive oil all to coat eggplant slices on both sides then lightly sprinkle with garlic salt and pepper. Place on grill and cook until eggplant has begun to soften but still holds shape (about 4 minutes on each side). Cover with aluminum foil and set aside.

In a large saucepan over medium high heat, heat 1 tablespoon of olive oil. Add onions and sauté until translucent. Then add garlic and sauté for 30 seconds, add vermouth and cook for 1 minute more. Add hot chili powder, cumin, paprika, ginger powder, pepper and give a quick stir then add crushed tomatoes and chickpeas. Cook for 2 more minutes then add spinach, red wine vinegar, capers. Let simmer for 2 minutes and check for seasonings, you shouldn’t need much salt as the capers will have plenty.

To serve, put a little bit of the chickpea sauce at the bottom of a plate and place eggplant on top. Continue to layer like a sideways lasagna and serve promptly. If you are in a hurry, serve family style right in the pan with the eggplant placed on top.

Cheers!

In the mood for a picnic?

Here is a healthy protein packed lunch that is perfectly suitable for a picnic! The burger patties are a perfect substitute for overly processed store bought veggie burgers and go great with a variety of toppings. As always, I am always a fan of being able to tweak recipes to your own tastes. I chose to flavor this with Indian seasonings, but feel free to adjust to with your own favorite herbs!

Indian Spiced Quinoa Burger

• 2 Cups Cooked Quinoa
• 1 1/2 Cups Cooked Pinto Beans, Mashed
• 1/2 Cup Cilantro, Chopped
• 1 Medium Carrot, Peeled and Grated
• 1/8 Cup Nutritional Yeast Flakes
• 1 Green Onion, Diced
• 1 Thai Chili, Diced (optional)
• 2 Tablespoons Chickpea Flower
• 1 Teaspoon Garam Masala
• 1 Tablespoon Mango Powder
• 1 Teaspoon Hot Chili Powder
• 1 Teaspoon Turmeric Powder
• 1 Tablespoon Cumin Seeds
• 1 Tablespoon Dried Fenugreek Leaves
• 1 Teaspoon Onion Powder
• 1 Teaspoon Garlic Powder
• Salt and Pepper to taste

Preheat oven to 350 degrees Fahrenheit. Lightly grind fenugreek leaves and cumin seeds with a mortal and pedestal. In a small bowl mix together all spices, nutritional yeast and flour until well blended. In a large bowl, mix quinoa, mashed beans, cilantro, thai chili (if using), carrot, onion and spice mixture. Mix with a fork until well combined and easily forms into patties.

Scoop 1/4 cup of the burger mixture into your hand and form into a patty. Place on a baking sheet lined with parchment paper. Lightly brush each patty with olive oil and bake for 20 to 25 minutes or until lightly brown and crisp. Serve warm and top with whatever your heart desires!

Makes approx. 12 burgers, freeze uncooked patties in sealed bag.

Looking for something to pair with that burger? Well you’re in luck because it wouldn’t be a picnic without a potato salad!

Potato Dill Salad

• 10-15 Small Red Potatoes
• 1/8 Cup Fresh Dill, Chopped
• 1 Green Onion, Minced
• 1 Celery Stalk, Diced
• 1/2 Cup Light Vegan Mayonaise
• 2 Tablespoons Apple Cider Vinegar
• 2 Tablespoons Dijon Mustard
• 1 Tablespoon Lemon Juice
• 1/2 Teaspoon Onion Powder
• 1/2 Teaspoon Pepper
• 1/4 Cup Dried Sweetened Cranberries, Diced

Cook the potatoes in boiling water until easily pierced with a fork but skin remains still firmly intact. Let cool and quarter the potatoes. In a large bowl mix everything but the potatoes until well blended. Check and adjust seasonings to your tastes. Lightly toss potatoes in dressing, being careful not to break them. Serve chilled and keep refrigerated.

Cheers!

Day Five: Gotta Say, Today was a Good Day!

Day five of my cleanse is done and I am doing great so far! So I cheated today on my blog promise and had a non-raw meal, but I did make sure to put in a lot of RAW ingredients to make up for it!

I love Middle Eastern food and I was feeling the need for some carbohydrates, so what better way than a refreshing fattoush salad? Now keep in mind, a TRUE fattoush is made from stale pita bread and has coarsely chopped  veggies (including tomatoes), but this is CLEAN version so I substituted lentils and brown rice. We served a dish similar to this at a restaurant I worked at in college, delicious!

I used my food processor to quickly chop up all the mint and parsley and coarsely chop the onion and cucumber. So enough talk, lets get fattoushing!

CLEAN Vegan Lentil Fattoush

• 1 Bunch Fresh Flat Leaf Parsley, finely chopped
• 1 Bunch Fresh Mint, finely chopped
• 1 Cucumber, peeled and seeded and diced
• 1/2 Red Onion, diced
• 1/2 Cup White Onion, diced
• 4 Cups Romaine Lettuce, chopped
• 1 1/2 Cooked Brown Rice
• 2 Cups Cooked Lentils (brown preferred, but any will do)
• 1 Clove Garlic
• 1 Teaspoon Cumin
• 1 Teaspoon Coriander
• Sumac (essential for fattoush, but not sure if it’s CLEAN detox approved)
• Sea Salt to Taste

Lemon Vinaigrette

• 1/8 Cup Red Wine Vinegar
• 2 Tablespoons Olive Oil
• 1/4 Cup Lemon Juice
• 1 Teaspoon Garlic Powder
• Sea Salt to tase

To make lentils, heat one tablespoon olive oil in medium sauce pan, add cumin and coriander and garlic, sautéing until fragrant. Add white onion and sauté for 1 minute. Then add 1 cup dried lentils and 2 cups water, bring to a boil and lower to a simmer. Cook until lentils are tender but still hold their shape, then set aside to cool.

Add chopped parsley, mint, cucumber, red onion and mix well. Whisk together lemon vinaigrette ingredients and drizzle 1/3 of dressing into the parsley mixture, tossing to combine.

To assemble salad, layer the bottom with romaine lettuce, followed by brown rice and lentils. Top salad with parsley mixture and drizzle remaining dressing all over salad. Sprinkle generously with sumac and chow down!

Makes 4 Servings

Nutritional Information:

• 291 Calories
• 8.2g Fat
• 1.2 Saturated Fat
• 15.2mg Sodium
• 44.4g Carbohydrates
• 12.3 grams Fiber
• 3.9g Sugar
• 12.4g Protein

Cheers!