Tuna Remorse

 Last week my husband and I watched a nature video about the coastline ecosystems (one of the David Attenbrough ones).  Then a few days later I noticed one of my co-workers eating tuna casserole leftovers for lunch.  It had been so long since I ate tuna casserole, and I had had a rough day, so on an impulse, on my lunch break, I went to a nearby store and bought a can of the solid white albacore tuna.  I went home and cooked the pasta, made the sauce and ended up with a nice, (still lowfat) tuna casserole.  As soon as I said grace and scooped the tuna casserole onto my plate, I remembered the nature video we had watched and the way it mentioned that the tuna fisheries were over harvested.  I pulled out my phone an googled, "sustainable tuna fishing" but there was only articles about how tuna were over-fished and that tuna populations were on the verge of collapse.  Suddenly the tuna casserole didn't taste so good to me. 

I didn't become "mostly vegan" for moral reasons.  We did it because my husband's doctor recommended it to lower his dangerously high blood pressure and cholesterole levels (and it has done both those, praise God). But I find myself gradually becoming more of a moral vegan.  I like tuna and I love salmon, but I can't justify using wild caught animals for food.  Farmed meat is in a different category in my mind.  But there are too many of us on this earth to eat wild caught meat.  I think I won't be buying and eating tuna any more. I think I will only be eating "farmed" seafood like tillapia, or farmed salmon if I eat any seafood at all.  What little we have left of animals in their natural habitat needs to be preserved, not exploited. I don't have to go out hunting to eat. 

Not-quite-vegan Lowfat Vegetarian Pizza

The reason this is not-quite-vegan is that there is dry milk in the crust and I sprinkled a little Parmesan cheese on the top. You could leave out the dry milk, and the Parmesan cheese, but it isn't as good.

Crust
3 cups whole wheat flour
1 1/2 teaspoon salt
1 1/2 T dry milk
1 1/2 T olive oil 
1 1/2 T sugar
1 1/4 water
1 1/2 teaspoon dry yeast

 The easiest way to make the crust is to add everything in a bread machine and process on the Pizza Crust setting.  If you don't have a bread machine, heat the water to lukewarm.  Add the sugar and yeast and let sit for 5 minutes.  Meanwhile mix the flour, dry milk and salt.  Add the flour mixture to the yeast mixture a cup at a time until most of the flour is incorporated.  Turn onto a board and kneed in the remaining flour.  Put in a oiled bowl, cover, and let rise in a warm place for 1/2 hour. 

Toppings

1 cup your favorite spaghetti sauce
1 eggplant, sliced thinly
8 oz mushrooms
1/2 cup onions 
1/4 cup chopped bell pepper
Sliced zucchini, pealed and cubed carrots, parsnips or whatever other vegetable you have on hand.
1/4 cup Parmesan cheese

Preheat an oven to 400 degrees. Place the eggplant slices on a baking sheet.  Bake 10 minutes, turning after 5 minutes.  Set aside.  Meanwhile cut carrots and parsnips into small cubes and thinly slice zucchini, then steam until soft (or use whatever other leftover vegetables you want) Chop the onions and bell pepper and slice the mushrooms.  Saute onions, bell peppers, and mushrooms until softened.

Divide the crust dough into two balls,  roll into circles (this recipe makes two large thin crust pizzas or two medium thick crust pizzas)  and place in pizza pans.  Pour 1/2 cup of your favorite spaghetti sauce on each one and spread evenly.  Arrange the eggplant and zucchini slices.  Sprinkle with the mushrooms, peppers, and onions and whatever other vegetables you want.  Sprinkle 2 T of Parmesan cheese on each Pizza.  Place in the oven (already heated to 400 degrees) and bake for 15 minutes or until the outside crust starts to brown.

Note: The most important toppings are the eggplant, onions, and mushrooms because of their umami flavors. The other toppings add color, variety, and a little sweetness, but are less important for the overall taste.

 

 

 

Bean Sloppy Joes

 You can make bean sloppy joes just with a can of Bush Vegetarian Baked Beans heated and served on a whole wheat bun.  But here is a home-made version with a little more zip.

1 bag dried pinto beans
5 cups of water

1 can manwich sloppy joe mix

1/2 cup chopped onion

1/4 cup chopped bell pepper

2 Tbsp brown sugar

1/4 cup barbecue sauce

Put the first five ingredients in a crock pot and cook for at least 8 hours on low heat.  Add the brown sugar and barbeque sauce right before serving.

Serve on whole wheat buns.

Honey Bran Muffins

Here is another variation on the Kodiak mix muffins.

2/3 cup bran flakes cereal (less if using bran buds)
1/2 cup soy (or other nut) milk
2 tbsp honey
1 cup Kodiak power pancake mix
1/4 cup brown sugar
1/2 cup soy milk

Measure the bran cereal into a microwavable bowl.  Add the soy milk.  Microwave for 1-2 minutes.  Add the 2 tbsp honey. Stir and set aside to cool slightly.

Mix together the Kodiak mix and brown sugar.   Add the bran cereal and milk mix.  Add the additional soy milk and stir. (I didn't really measure the last bit of soy milk.  I just added milk until it was a good muffin consistency).  Fill muffin cups, and bake at 350 degrees for 15 minutes or until done.

Note: Nobody in my house likes raisins in baked goods, but if you do, they would be a great addition to this recipe.

Second note: If you are less worried about animal products, you can add an egg.  This will make the muffins have a fluffier texture.

Sweet Potato Tortilla/Wrap

This is a pretty simple recipe for a healthy, low fat veggie wrap.  I have recorded it in proportions instead of set measurement so you can use all the sweet potato you cook.

1 part sweet potato
1 part white flour (I usually use wheat flour when I cook, but I think in this case it would just be too heavy)
salt to taste (about 1/2 teaspoon for 1 cup potato and 1 cup flour)
(1 cup of sweet potato and flour makes about 6)

Steam the sweet potato. You can steam it whole, and then peal it, or you can peal and cube it and then steam it. (if you are cooking the sweet potato ahead, you could bake it in the oven for 1 hr, but if you do be sure it is baked wrapped in aluminum foil so it doesn't dry out).  Once it is cooked and pealed, and while it is still hot, mash it thoroughly.  Add the flour and salt.  Mix with a spoon until it starts to be less sticky, and then continue mixing with clean fingers until the flour is all incorporated.  Don't over mix.  Divide into golf ball sized portions (larger if you want larger wraps) sprinkle with flour and roll each into a ball.   Place the balls in a covered bowl to keep them from drying out.  Heat a non-stick flat skillet over medium heat. Place one ball on a floured surface and roll tortilla thin.  Place it in the skillet and cook for 30 seconds.  Turn it over.  Continue cooking and turning every 30 seconds until it starts to form large air bubbles.  Place on a clean cloth and fold the cloth over top.  Roll and cook the next ball the same way until all the balls are cooked.  Fill with your favorite filling (the sweet potato black bean burrito filling would be great) or just lightly brush with margarine, and enjoy.

Wheat English Muffins

I have made rolls, bread and bagels before, but I was wondering the other day how to make English muffins.  I tried a recipe two weeks ago, but the texture just turned out like rolls.  I wanted the texture to have the larger air holes like the English muffins you buy at stores.  I read several recipes on line and then made a kind of hybrid version.

                                                                           (1/2 batch)

2 cups your favorite nut or soy milk                   (1)
1 tbsp yeast                                                        (1 1/2 t)
2 tbsp margarine                                                (1)
2 tbsp sugar                                                        (1)
1 cup white flour                                                (1/2)
2 tsp salt                                                              (1)
3 1/2 cups wheat flour (I like the white whole wheat) (1 3/4)
                                                                            
In a microwave safe bowl add the nut or soy milk, margarine, and sugar.  Heat until about bath water temperature (about 1 minute).  It should be cool enough to leave your finger in without discomfort, but pretty warm. Stir in the yeast and let sit for 5 minutes.  Stir in the white flour and let sit for 1/2 to 1 hr.  The mixture will rise a lot, so make sure it is in a big enough bowl, or that you put a plate under it.

Mix in 1 cup of the wheat flour and the salt.  Continue adding wheat flour and mixing until a smooth but fairly loose dough forms.  (This is not a stiff dough, like roll or bread dough.  It is sticky. ) Roll out on a cutting board to about 1/4 inch thick.  Cover with a clean cloth and let rise until double. (45 minutes).

Heat a grill or large flat bottomed fry pan to 300 degrees.  Sprinkle the grill with cornmeal.  Use a large cup or glass to cut out round pieces about 3 inches in diameter.    Place on the grill and cook for about 5 minutes.  Turn and cook for 5 minutes more.  (If they were flat enough that will be enough to cook them through, but if you are worried they may still be raw in the middle, you can transfer them from the grill to a cookie sheet in a heated oven (350 degrees) for another 10 minutes) Use a fork or a serrated knife to split and enjoy.

Cauliflower Curry Soup

Here is yet another great vegetable soup, but this one has a twist. The apple seemed like a weird ingredient when I read the recipe, but it turned out to be quite good. The turmeric makes it a great yellow color.

1 cup chopped onion
1 clove garlic
1 head of cauliflower, cut into florets.
1 apple, peal, cored and chopped
1 tsp curry powder, or one curry cube
1/2 teaspoon ground turmeric
32 oz vegetable stock
1 tbsp agave nectar or 1 tbsp sugar
1 tsp dried cilantro

In a dutch oven saute onions and garlic until softened.  Add cauliflower, apple, curry, turmeric, vegetable stock and agave. Simmer until the cauliflower is soft.  Remove about half of the soup and puree in a blender.  Then return it to the rest of the soup.  Right before serving, sprinkle with cilantro.  Serve with your favorite whole grain bread.

Tri-Color Rotini and Chick Pea Casserole

This week I didn't go shopping and my pantry was getting empty.  I looked in my fridge and my cupboards and used what I had to make this casserole.  It turned out pretty well.

1 box tri-color rotini (8 oz)
4 thin carrots, sliced thinly
3/4 cup chopped onion (I used red onion and some leftover shallots)
1 small yellow bell pepper, chopped (or any color)
1/4 cup sun dried tomato
1 clove garlic
1 T apple cider vinegar
1 can garbanzo beans (Chick peas if you grew up in the south)
1 cup unsweetened soy milk or other nut milk
1/4 cup flour
salt and pepper to taste.

Peal and slice the carrots, and put them in a pot of water on the stove.  When it boils, add the rotini  and cook the according to the package instructions.

Meanwhile, chop the onions, bell peppers and dried tomato (if they aren't already chopped).  Sauté in a skillet until the vegetables are soft and translucent.  Add the garlic and sauté for another minute.  Mix the milk and flour together, and add to the skillet, mixing until it thickens.  Turn the heat to low.

When the rotini is done, drain and put in a microwavable bowl.  Drain the garbanzo beans and add to the bowl.  Add the sauce.  Stir to mix, and then microwave for about 3 minutes, but make sure the garbanzo beans are heated through.  Add salt and pepper to taste. Serve.

Sweet Potato and Black Bean Burritos

Here is another recipe inspired by the O'Brien's Gluten Free Vegan book.  I tweaked the recipe a bit.  I substituted green chilies for jalapenos. I used dried cilantro for fresh. This makes such a wonderful and tasty main dish.

2 large yams
1 cup chopped onion (or less)
2 Tbsp chopped bell peppers
1 small can green chilies
1 clove garlic, chopped
1 can diced tomatoes
1/2 cup salsa
1/2 teaspoon cumin
1/2 teaspoon chili powder
1 can black beans, drained
1 teaspoon dried cilantro
2 tablespoons lime juice
vegetable flavored tortillas, or wheat tortillas

Bake the yams for 1 hr at 350 degrees. Take them out and let them cool while you prepare the rest.  Spray a wok with cooking spray.  Saute the onions for a minute or two, add the bell peppers and saute for a few more minutes. Add the garlic and saute.

Peal the cooked yams and cut into bite sized cubes.  Add to the other vegetables.  Add the spices, beans, tomatoes, salsa, and lime juice. Heat through and serve on tortillas.

Stuffed Butternut Squash

I found a cookbook at a thrift store called, "The Gluten Free Vegan" by Susan O'Brien.  It  looks promising and I am excited to try out some of the recipes.  Here is the first one I tried, with a few alterations (since neither my husband or I like capers or kalamata olives and a few other ingredients, which she includes but I left out)

1 large butternut squash
1 large leek or onion, chopped
1/3 cup grated carrot
1 small zucchini, chopped
1/2 cup sliced mushrooms
1/2 cup chopped bell pepper

1/4 cup chopped sun dried tomatoes
3 cloves garlic, minced
1/2 cup cooked brown rice or quinoa
1 tsp dried basil
1/2 teaspoon salt

Cut off the stem end of the squash, and then cut it in half length wise. Scoop out the seeds. Place on a cookie sheet or roasting pan and cover with foil. Bake at 400 degrees until the meat is tender, about 45 minutes. (I put it in the oven on time bake before I leave for work, so that it is just getting done when I get home.)  Remove from the oven a cool slightly

In the mean time, spray a wok or skillet with cooking spray and heat.  Add the onion and stir fry for 2 minutes.  Add the carrots, zucchini, mushrooms, and peppers, and stir fry until the vegetables begin to get tender, (adding a little water or veggie broth periodically so they won't scorch).  Scoop out most of the butternut squash meat, leaving enough so the shell holds its shape.  Chop the squash meat and add it to the other vegetables.  Add the garlic, rice a spices. Stir to coat.  Replace the vegetable mixture into the squash shells.  Return the stuffed squashes into the oven and heat through (about 15 minutes).

*note: the author of the recipe book has basically the same recipe for stuffed portabello mushrooms except she adds 3/4 cup seeded fresh tomatoes and 1/2 teaspoon Italian seasoning.  You broil the mushroom caps for 2 minutes on each side before stuffing them. I haven't tried it yet, but it would probably also be yummy.

Pad Thai

I have been on the search for a good pad thai recipe for a while.  I tried a few I found elsewhere, but wasn't super happy with them.  Finally I made up my own. It isn't a low fat as some of my recipes because of the peanut butter, but when you consider the total mass, and the amount of peanut butter it is not that high fat either.

1 package (around 6 or 7 oz) rice sticks
1 cup coarsely grated carrot
1 cup shredded cabbage (bok choy or napa)
1 can (or 1 cup raw) bean sprouts

Sauce
1/2 cup sweet chili dipping sauce
2 tsp red curry paste
1/3 cup brown sugar
1/4 cup chunky peanut butter
1 Tbs rice vinegar

Cook the rice sticks according to package instructions.  Rinse, drain and set aside.
Spray a large skillet or wok with cooking spray.  Heat.  Add carrot, and cabbage (and bean sprouts if raw) and stir fry until slightly softened. If using canned bean sprouts, drain canned bean sprouts, add and cook for a couple of minutes.  Mix the sauce ingredients in a separate bowl.  Add the rice sticks to the vegetables and then pour in the sauce.  Stir and heat until everything is thoroughly coated.