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Quick and Easy Egg-less Salad

10 Oct

So quick and easy!

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Place in food processor:

  • 1 3/4 c cooked chickpeas, drained

Pulse to process until you have a chunky texture. Place in a bowl and add in:

  • 1 scallion, chopped
  • 5 T Vegan mayonnaise
  • 1 T Dijon mustard
  • 3/4 tsp black lava salt or sea salt, whichever you have in the pantry but my friend Tanya suggests that the former adds a complexity of tastes to the salad. I agree!
  • 1/4 tsp smoked paprika or plain, again whichever you have
  • 1/8 – 1/4 tsp turmeric, to taste (more gives the salad a yellower tinge)

Mix well to incorporate well.

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Enjoy in a sandwich, over potatoes, inside green lettuce wraps, and more!

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Juicy Vegan Kidney Bean Burgers

2 Oct

I’ve been experimenting with different types of bean burgers lately: black, chickpea, and kidney beans but my family loves my kidney bean burger the best. My son took a few bites of his burger the other night and looked in amazement, “Mama! These taste just like REAL burgers!” With all the condiments and fixings, a Vegan Burger can look, smell, and taste like the real thing.

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Juicy Vegan Bean Burgers (6 Burgers)

Sauté in a pan with a little water:

  • 1 large onion, chopped
  • 4 garlic cloves, minced

When translucent and fragrant, take off heat and cool. Place in food processor with:

  • 1 c spinach leaves, packed
  • 6 Tbs nutritional yeast
  • 1 1/2 c cooked and drained kidney beans
  • 3/4 c cooked brown rice

Process until smooth. Place all of this mixture in a bowl with:

  • 1/4 c sunflower seeds (optional or more)
  • 1 carrot, grated
  • 3/4 c cooked and drained kidney beans
  • 3/4 c quick or rolled oats
  • 1/4 tsp pepper
  • 1 tsp sea salt
  • 1 tsp sage
  • 1 tsp basil
  • 1 tsp coriander
  • 1 Tbsp smoked paprika
  • 1 Tbsp mustard powder
  • 3 Tbs Braggs Amino or soy sauce

Mix together well. Divide into 6 portions and pan fry the burgers at least 5 minutes on each side on a non-stick or well oiled pan over medium heat until browned.

This burger will be on the wet side and hard to handle at this stage because we don’t want solid rock burgers here, but soft and juicy ones. When both sides have been browned, place in the oven at 400F for 20 minutes or until your desired texture. These burgers will hold well ONLY AFTER they bake in the oven.

To Serve

Serve your juicy patties with your favorite condiments and fixings. We love:

  • whole wheat burger buns – shape into round burger buns instead of hot dog buns
  • lettuce or more spinach
  • tomatoes
  • avocados
  • your choice of cheese
  • mayo
  • ketchup
  • mustard
  • and more!

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These burgers are really popular at my house. Hope you enjoy them too!

Pretend You’ve Been Cooking All Day: Easy Instant Pot Vegan Chickpea Sweet Potato Tagine

20 Aug

I have several Moroccan cookbooks, but none with a Vegan Bean Tagine. While I reminisced about my younger days eating at my fave Moroccan restaurant, I did some research online and came up with my own recipe. I love it when experiments work because this Chickpea Sweet Potato Tagine is EASY, full of flavor, and kid-friendly all at the same time: just what I wanted for my son’s first Moroccan Vegan culinary experience. He’s had a Chicken Tagine at a friend’s house before, but it didn’t make a big impression on him.

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This Chickpea Sweet Potato Tagine was a success! My son finished a huge bowl of it with couscous. He even confided in me at bedtime that couscous, chickpea, and olives together make a perfect combination. I love that I have a little foodie in the house and that he loves his Mama’s Vegan food!

Chickpea Sweet Potato Tagine

Easy Instant Pot Vegan Chickpea Sweet Potato Tagine

Serves 6

The Beans

Soak overnight:

  • 1 1/2 c dried uncooked chickpeas

The next day, drain and rinse.

The Stew Broth

Mix the spices together in a bowl:

  • 2 T flour
  • 1 tsp sea salt, or to taste
  • 1 tsp cumin
  • 1 tsp coriander
  • 1 tsp smoked paprika
  • 1/2 tsp ginger
  • 1/4 tsp turmeric
  • 1/4 tsp black pepper
  • pinch to 1/4 tsp cayenne pepper, to taste

To make the broth, whisk the spices with:

  • 2 c vegetable stock

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Beans, Broth and Veggies Go Into the Instant Pot

Place the following ingredients in order in your Instant Pot:

  • 1 onion, chopped
  • 3 garlic, minced
  • 2 green chili peppers, optional
  • drained and rinsed chickpeas, from previous step
  • 1 # sweet potatoes, chopped in big chunks
  • 1 pt cherry tomatoes, whole
  • 6 pitted dates or dried apricots
  • 1 cinnamon stick
  • all the broth, from previous step

No need to mix. Cover with lid, close off vent, and set to cook for 10-12 minutes. Wow, you’ve got so much time on your hands to do something else. Allow pressure to come down naturally. Season to taste, if needed.

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Garnishes

  • 4 oranges, sliced in segments
  • 1/4 – 1/2 c olives, to taste
  • a handful of parsley or cilantro, chopped

Serve

  • with cooked couscous (I added the excess juices from the oranges in the previous step to the couscous too.)
  • top with garnishes

Serve in a tagine and pretend you’ve been working hard in the kitchen all afternoon.

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I love that this savory, spicy, and sweet flavored Vegan dish has added another exotic  and positive dimension to my son’s Vegan culinary and gastronomic education.

UPDATE: This recipe won in the final week of the #FOKFamily contest! Check it out here!

Vegan Eat-Your -Beans Bibimbap

16 Aug

When I eat Korean food, I think of my maternal grandmother who treated our family to Korean food several times each month. She lived for food and feeding her loved ones. I’m a lot like her that way. She has been in a coma-like state for two years now and thinking of her makes me both sad and happy at the same time.

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I’ve been cooking different versions of Bibimbap over the years but recently I’ve been adding Korean flavored beans. My family loves Bibimbap this way. In fact, my son could care less for most of the veggies and fills his plate with the beans instead. I would say that without the beans, this dish would be a little boring.

Eat Your Beans Bibimbap (Serves 4 with some leftovers)

Rice

Cook as usual:

  • 2 c sushi rice or other medium grained rice

Beans

While the rice is cooking, bring the following to boil and reduce to simmer for 10-15 minutes:

  • 1 T sesame oil
  • 1 T Gochujang (Korean hot pepper paste)
  • 3 T soy sauce
  • 3 T your choice of sweetener, I use Sucanat
  • 3 garlic cloves, minced
  • 3 green onions, sliced
  • 2 c cooked kidney beans, drained (you can use other beans if you would like)
  • pepper, to taste

Vegetables

I don’t saute my vegetables because we are cutting down on oils in our house. I also don’t salt them as we are minimizing our salt intake too. So, how do I cook these? I put 2 to 4 Tbs water in the bottom of a big non-stick ceramic pan, bring the heat up and sweat (cover the pan) the veggies until they are tender or wilted and the water has evaporated. If there is leftover liquid, simply drain the veggies. Easy. I use the same pot for all of the veggies but cook them one at a time. I just rinse it out in the sink with a little water in between each vegetable or wipe with a paper towel.

If you want to do it the traditional way, please go ahead and sauté the cucumber, carrots and mushrooms in sesame oil and season with salt. Blanch the mung bean sprouts and cucumber/zucchini and season them to taste.

  • 8 oz mung bean sprouts
  • 1 English cucumber or zuchinni, julienned
  • 1 carrot, julienned
  • 10 oz spinach
  • 7 oz shiitake mushrooms, sliced (I add tamari or soy sauce to taste after they are cooked)

Bibimbap Sauce

Mix together:

  • 1 T sesame oil
  • 2 T your choice of sweetener, I use Sucanat
  • 4 T Gochujang (Korean hot pepper paste)

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Now to Serve

Place the rice in the middle of the plate. Now place the beans, vegetables and sauce around the rice.

Garnishes

  • sesame seeds, optional
  • kelp, optional

Enjoy!

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And tomorrow, you can make fried rice with all the leftovers too. If there is anymore.

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This Vegan Eat-Your-Beans Bibimbap is a gratifying Vegan powerhouse that definitely hits the spot.

A Homemade Vegan Hot Dog on a Whole Wheat Bun, Cole Slaw and Baked Fries Please

12 Aug

For dinner tonight, I wanted to cook something fun and welcoming, something to celebrate Summer holidays. Something that screamed: COMFORT FOOD!

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You see our flights were cancelled four times in two days as we struggled to return home from three airports hit by storms. By midnight last night, we ignored our hunger for dinner as the wish to be asleep in our own beds grew stronger. We finally made it back today around 3 a.m. hungry but relieved.

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I wanted to cook an easy, comforting, and healthy meal for our first dinner back home together. I thought:

Homemade Vegan Hot Dogs in Homemade Whole Wheat Buns served with Coleslaw and Baked Fries.

PERFECT.

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It was a HIT! Everyone asked for seconds.

PAUSE.

Everyone asked for seconds.

PAUSE.

I love it when they do that!

My family members are elusive when it comes to verbal compliments, but their actions spoke louder than words tonight.

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Homemade Vegan Hot Dogs in Homemade Whole Wheat Buns

Homemade Vegan Hot Dogs

Make TWO batches of FatFree Vegan Kitchen’s Homemade Veggie Dogs so you have enough for a meal, leftovers for tomorrow and a couple of pieces left for the freezer. They are DELICIOUS! I used my Instant Pot to cook my kidney beans (I used red kidney beans instead of pinto. I wanted a deeper red colour to my veggie dogs) and steamed them in my Instant Pot for 12 minutes per batch. So easy. I love Susan Voisin’s Veggie Dogs! These are indeed better than buying the ready made ones at the store. Worth the little effort they require.

Homemade Whole Wheat Buns

Place the following in order in your bread machine:

  • 3/4 tsp sea salt
  • 1 T flax seed meal mixed with 3 T water
  • 3 T your choice of sweetener, I use Sucanat
  • 4 1/2 T your choice of oil/vegan butter, I use grapeseed oil or Earth Balance depending on my mood
  • 1 c vegan milk, I tend to use rice milk these days
  • 1 1/2 c whole wheat flour
  • 1 1/2 c bread flour
  • 1 T yeast

Set for dough stage. When done, divide dough into 9 pieces. Roll each piece into a rope around 6 inches. Then flatten to a rectangular/oblong shape. Place on a prepared baking sheet (lined with Silpat mat or parchment paper) and cover with a kitchen towel. Leave to rest for 20 minutes. Bake (uncovered of course!) in a preheated oven at 400F for around 13 minutes till golden brown.

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Easy Coleslaw

Mix together in a bowl to incorporate:

  • 1/4 c your favourite salad dressing
  • 1/2 c vegan mayonnaise

Add in:

  • 16 oz coleslaw mix (shredded cabbage and carrots)

Mix well and set aside until ready to serve.

UPDATE: this recipe of coleslaw is just so much better!

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Easy Baked Fries

On a baking sheet, mix together:

  • Russet Potatoes, sliced into batons (I like to keep the skins on for the nutrients)
  • sea salt, to taste
  • garlic powder, to taste
  • paprika, to taste
  • olive oil, just enough to coat well

Arrange flat on the baking sheet. Bake at 450F until crispy, around 30 minutes or more depending on thickness of your slices.

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Serve All Together with Your Choice of Toppings

My son and I love ours with yellow mustard, ketchup and sauerkraut. My husband prefers his with just yellow mustard and ketchup.

How about you?

Instant Pot Vegan Monggo Guisado or Mung Bean Stew

31 Jul

My mother brought me to an orphanage in the Philippines when I was about 9 or 10 years old. I wanted to donate my old clothes and toys to children who were in need. It just so happened that we arrived around lunch time. Although the kids were excited to see me, their eyes sparkled even more at the sight of their food. This particular orphanage was for handicap children and I saw how some ate with their feet or directly with their mouths to the plates. It didn’t matter what their handicap was, they ate heartily and happily.

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“What are they eating?” I asked my mother, “It looks so masarap (delicious)!”

“Monggo Guisado. It is delicious. The best part is that it doesn’t cost a lot for the orphanage to give the children a nutritious meal.” she replied.

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That night, I asked for Monggo Guisado for dinner and remembered the children at the orphanage as I relished each spoonful. I had thought that I would make a big difference in their lives as a deliverer of special, albeit second hand, gifts. Instead, it was I who came away with a lesson in the joy of the simple things in life.

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Everytime I eat Monggo Guisado, I think of that day at the orphanage, the happiness each bite brought to the children, and the nutritious meal I have in memory of them. It is a simple meal that comforts my body and mind.

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Instant Pot Monggo Guisado or Mung Bean Stew

Saute in an Instant Pot:

  • 1/2 c water
  • 2 garlic cloves, minced
  • 1 onion, chopped

Turn off saute and add into the Instant Pot:

  • 1 1/2 c whole green mung beans, not soaked but rinsed
  • 3 c water

Cover lid and set for Bean for 15 minutes. Allow pressure to come down naturally when done. Take off lid, press saute and add in:

  • 4 big handfuls of chopped greens (I had kale)
  • 1 tsp sea salt
  • 1 Tbs Bragg’s Amino or low-sodium soy sauce

Stir for a few minutes until greens are cooked well. Turn off Instant Pot. Serve with rice, lime wedges and more Bragg’s Amino.

 

Half Raw and Half Cooked: Avocado, Corn and Tomato Salad over Beans

21 Apr

Corn Salad over Beans

We got to our local health food shop just in time the other day to buy the last 5 ears of local and organic sweet corn.  We were excited because we love our Avocado, Corn and Tomato Salad!  We enjoy the salad plain, or in lettuce as wraps… or even in a half-raw/half-cooked meal.  Today, we enjoyed them over Mashed White Kidney Beans.  Yummy!

For Mashed White Kidney Beans (the easy for Mama way): 

1. Soak 3 cups of white kidney beans in water overnight.

2. Drain and rinse the beans the next morning.

3. Place in slow cooker on high until soft (usually around 9 hours).

4. Drain.

5. Heat a pot and add 1/2 cup of water.

6. Sweat 1 chopped sweet onion in the water until softened.

7. Add 2 tsp ground cumin.

8. Add all the cooked beans and mash.

9. Season with some sea salt and your choice of herbs.

Raw Corn Salad on top of Cooked Mashed Beans, served with Flax Crackers

To Serve:

1. Place some mashed beans on a plate.

2. Top with Avocado, Corn and Tomato Salad.

3. Garnish with cilantro or a flax seed cracker.

4. Enjoy!