The Daily Dish: Asian Rice Salad

It’s been so darned hot here in Florida, the last thing I want to do is spend hours in the kitchen. I’m constantly looking for fast, filling food that doesn’t require a whole lotta cooking. After taking a peek in the fridge to see what I had on hand (ok, I might have done more than peek – that refrigerator sure feels good!), I then searched for recipes using leftover rice and some fresh veggies that were languishing in the produce drawer. To my delight, I discovered this recipe for Asian Rice Salad, and was inspired to create my own vegan, oil-free version.

Asian Rice Salad

 


Asian Rice Salad

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Dressing:

  • 3 tablespoons orange marmalade
  • 3 tablespoons rice vinegar
  • 1 tablespoon low sodium soy sauce
  • 1 teaspoon Sriracha red chili sauce
  • 2 cloves garlic — minced
  • 1 teaspoon grated ginger root
  • 15 ounces garbanzo beans, canned, rinsed & drained
  • 11 ounces mandarin oranges in water, drained
  • 2 cups shredded red cabbage
  • 1 cup shredded carrots
  • 1 cup edamame, shelled
  • 3 cups cooked white rice
  • 1 red or orange bell pepper — chopped
  • 3 scallions — sliced
  • 1/4 cup fresh cilantro — chopped, optional
  • salt and pepper — to taste
  • 1 tablespoon toasted sesame seeds — for garnish
  • 1 head green leaf lettuce — for serving

In a bowl, whisk together all dressing ingredients & set aside.

Toss together rice, veggies & cilantro if using.

Gently stir in dressing, serve plated on a bed of lettuce. Top with a sprinkle of toasted sesame seeds and a drizzle of Sriracha for more heat.

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Makes 6 Servings; Nutrition per Serving as calculated by Mastercook: 351 Calories; 4g Fat (9.7% calories from fat); 14g Protein; 67g Carbohydrate; 11g Dietary Fiber; 0mg Cholesterol; 365mg Sodium. Exchanges: 3 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

8 Weight Watchers SmartPoints as calculated on the recipe builder.

NOTES : This recipe is quite versatile; you could add sliced almonds or avocado, sub mango for the oranges, peas for edamame, or even top with chow mein noodles for more crunch!

 

Have a wonderful day!

Note: I follow a WFPBNO (whole food, plant-based, no oil) diet most of the time, allowing for a bit of oil here & there when dining out or when I just want a little treat. At the moment I am also using Weight Watchers to help me reach goal weight.

The Daily Dish: Chili-Stuffed Squash Boats

Chili-Stuffed Squash Boats

My local produce delivery provided us with some lovely spaghetti squash this past week and I was anxious to use them.

I didn’t really feel like a traditional pasta-ish dish, though, so did some searching and came up with a unique idea that I really enjoyed!

Inspired by Making Thyme for Health, I used my own family favorite chili which I just happened to have portioned out in my freezer.

The recipe is so easy, hope you enjoy it as much as I did!



Chili-Stuffed Squash Boats

  • 2 cans kidney beans, rinsed & drained
  • 2 cans canned diced tomatoes (fire-roasted or Ro*Tel are great!)
  • 1 packet chili seasoning mix
  • 1 onion — diced
  • 12 ounces frozen veggie crumbles (I like the Boca brand)
  • 3 spaghetti squash — cooked

Dump all chili ingredients in slow cooker, cook on low all day, adding a bit of water if mixture seems too thick.*

Feel free to add other veggies such as corn, bell peppers, mushrooms, etc. This recipe is infallible, freezes perfectly and can easily be doubled for large crowds or hungry teenagers.

While your chili is cooking, prepare the “boats.” Grab your spaghetti squash and a large, sharp knife.  I like to microwave the whole squash for a minute or so to make it softer and easier to cut, then slice in half lengthwise & scrape out the seeds and dark yellow stringy parts. Place upside-down on a parchment-lined cookie sheet or glass baking pan filled with a tiny bit of water to prevent sticking. Bake in 375°F oven for 30 minutes or so, until the flesh is soft and the “spaghetti” comes out easily with a fork. In this case, you want to leave that flesh in there, just mix it around a little bit.

Spoon your chili into the “boat,” sprinkle on your favorite fixings and enjoy!

*Alternatively, cook the chili on the stovetop for about an hour.

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Serves 6. Per Serving  as calculated by Master Cook (excluding toppings): 104 Calories; 1g Fat (4.8% calories from fat); 6g Protein; 20g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 443mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 Vegetable.
4 Weight Watchers SmartPoints as calculated on WW’s Recipe Builder

 
Have a wonderful day!

Note: I follow a WFPBNO (whole food, plant-based, no oil) diet most of the time, allowing for a bit of oil here & there when dining out or when I just want a little treat.

Monday Menu Planning: Clean Slate

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It’s been so long since I’ve posted and I’m not going to bore you all with the reasons for my absence. I’ll just say this: It was a long, stressful Spring & Summer and I am very much looking forward to Autumn! I hope that the change of season brings some personal changes along with it.

Though I no longer have little ones at home, I still revel in the back-to-school feeling and welcome the added structure this time of year brings. I find myself cleaning, organizing, and recommitting to projects and personal goals. First on my list: resuming my weekly mean plan. Taking the time to plan out my menu sets the tone and sets me up for a successful week.

P137 Clean Slate

This week I’ll be focusing on the late-summer veggies in season but also easing my way into more Fall-ish meals. Perhaps Mother Nature will bless us with an early Autumn, who knows?!

What’s cookin’ at your house?

Note: I follow a WFPBNO (whole food, plant-based, no oil) diet most of the time, deviating a bit here & there when dining out or when I just want a little treat.  When the recipe calls for oil, I substitute vegetable broth or plain water when appropriate. If the exact recipe I’m using isn’t published online, I will post a similar recipe.

P.S. For other great menu planning bloggers, please visit Organizing Junkie!

Have a great day!

 

Monday Menu Planning: On the Road Again

It’s been a busy couple of weeks and the remainder of the month is equally hectic. We’ve been traveling for Chip’s work, back & forth across the state, staying there half the week. It’s fun because we’re in a city right near my kids, but the schedule is also a little stressful on someone who likes routine and organization. (That would be me!)

On the way home last Thursday, we stopped by a popular roadside produce market. Oh, my! The veggies were so fresh and gorgeous, I was in heaven! I ended up with 3 bags of yummy-ness for only $15. You can’t beat that, and you can’t get more local than this!

 

 

I bought a giant “bouquet” of that gorgeous kale, am planning my meals around it this week. In the meantime, it’s been threatening to take over my refrigerator!

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Without further ado, here’s this week’s menu plan, including one breakfast and a couple of lunches.

What’s cookin’ at your house this week?

Note: I follow a WFPBNO (whole food, plant-based, no oil) diet most of the time, deviating a bit here & there when dining out or when I just want a little treat.  When the recipe calls for oil, I substitute vegetable broth or plain water when appropriate. If the exact recipe I’m using isn’t published online, I will post a similar recipe.

P.S. For other great menu planning bloggers, please visit Organizing Junkie!

Have a great day!

 

 

Monday Menu Planning: Fresh Start February

fresh-start

Over at The Vegan Weigh Facebook group, we’ve begun a Fresh Start February challenge to help us recover from the holidays and refocus on our health & fitness goals. Some of us gained a few pounds, others maintained or even lost weight but want a little support and camaraderie as they move forward into the new year.

I personally gained about 4.5 pounds due to holiday indulgences and lack of exercise. I had a little accident in late December which banged up my foot and prevented me from walking regularly, but that’s all healed up now and I’m ready to get moving again! I’ll also be meal planning & prepping on a regular basis, have a bunch of new recipes I’m excited to try.  If you’d like to join our group, please leave a comment here or email me directly (link in my profile). We’d love to have new members!

Before I chat about the coming week’s menu, here are a few highlights from last week’s meal plan.

We’ll be on the road for a few days so my menu plan reflects that. I’m choosing several tote-able, reheatable dishes that won’t take up much space in the motorhome. There’s a lovely mix of flavors and cultures in this week’s recipes, can’t wait to start cooking!

What’s cookin’ at your house this week?

Note: I follow a WFPBNO (whole food, plant-based, no oil) diet most of the time, deviating a bit here & there when dining out or when I just want a little treat.  When the recipe calls for oil, I substitute vegetable broth or plain water when appropriate. If the exact recipe I’m using isn’t published online, I will post a similar recipe.

P.S. For other great menu planning bloggers, please visit Organizing Junkie!

The Daily Dish: Rainy Day Chili

2013 Asheville NC

Asheville, North Carolina ~ October 2013

It doesn’t have to be rainy to enjoy this dish, it just seems that I crave chili when it’s dreary outside, or when I’m feeling a bit under the weather and want something warm & familiar. It’s so nice to curl up on the couch with a favorite tv show, book or movie, and a big bowl of cozy comfort food! Or maybe you want to grab a cup and gobble it up while enjoying the gorgeous autumn weather.

Rainy Day Chili

I’ve been making this “recipe” for many years now, and despite it’s simplicity it always gets rave reviews.  I basically toss a couple cans of drained, rinsed beans (kidney, chili, black bean, whatever you like) and a couple cans of diced tomatoes (Ro*tel brand if you want a little extra kick) into my Crock-pot along with a chopped onion and a packet of chili seasoning. If I’m cooking for non-vegans who prefer a meatier chili, I’ll add some veggie crumbles. Turn on low to cook all day, or high for a few hours, or if you’re in a big hurry you can cook it on the stovetop for an hour or so. Like lots of veggies? Chop up some green peppers, mushrooms, etc. and toss them in. Corn? Sure, add a can or bag of frozen. Want to make your own chili seasoning? Even better! This recipe really is infallible! I usually top with a dollop of vegan sour cream and soy cheese, maybe some scallions if I have them.  Chip is a big fan of oyster crackers so he often adds those as well.

To round out the meal, I will either serve over brown rice or just with some bread or cornbread on the side, as you can see in this pic from my old blog.

Rainy Day Chili2

What about you? Do you have some favorite recipes that you turn to when you’re craving comfort food?

Have a wonderful day!

Note: I follow a WFPBNO (whole food, plant-based, no oil) diet most of the time, allowing for a bit of oil here & there when dining out or when I just want a little treat.  When the recipe calls for oil, I substitute vegetable broth or plain water when appropriate. At the moment I am also following the Maximum Weight Loss Diet by John McDougall, M.D.

Menu Planning Monday: Soup’s On!

Soupson2

The temperature is blessedly cool today, at least by Florida standards, and it’s supposed to stay mild throughout the week. So, you know what that meals: more soups & stews! I’m also making a couple of “man-friendly” meals using a little bit of faux meat because though Chip never complains, I know he gets tired of beans day after day. I’ll make adjustments to my portions to keep them MWL-compliant or I’ll allow myself a “cheat meal.”

What’s the weather like in your neck of the woods? Are you filling up on tummy-warming soups as well?

Have a wonderful day!

P.S. For more menu plans, please visit The Organizing Junkie!

Menu Planning Monday: Budget Cooking

budget2

Like most folks, I’m always looking to save a buck. There are some expenses I have no control over (gas and the mortgage come to mind), but I do have some say about what is spent at the grocery store! Some weeks the budget is tight and I need to find ways to cut back, other weeks I just would rather put my dollars elsewhere.  Either way, I hate wasting money and I hate wasting food, so this is why I plan my menu and stick to it!

We’ve had some additional expenses lately, making this a “need to cut back” kinda week. Since I keep a well-stocked pantry, the basics on hand, it’s pretty easy to put together a budget-friendly meal plan with just some beans, veggies and a couple cans of tomatoes. Armed with my shopping list, reusable bags and handy-dandy assistant, I headed to the store this morning.

A disclaimer: I am aware of the political and social issues regarding Wal-mart and consider myself a conscious shopper. I prefer to buy local and give my money to companies that I deem worthy. However, I find that Wal-Mart’s prices are consistently low and they are readily accessible to most Americans. So, when money is tight and/or we are traveling in an area where shopping options are limited, I do what I need to do to feed my family. I imagine I’m not alone in this.

10.04.15 Shopping

I bought all of the ingredients needed for the recipes below, along with coffee creamer, Chip’s sandwich buns and wine because no matter how tight money is, there are priorities! *wink* Not shown is a big bag of potatoes, some pet supplies and a sweet treat for the hunny. I minused out those non-food items in the receipt below..

10.04.15 Shopping Receipt

Do you see that? I spent under $50 for delicious, flavorful plant-based meals made of up regular ingredients that can be found in any grocery store and can be prepared quickly using basic cooking skills. Each recipe serves 6 to 8, a total of 32 servings! This would easily feed a family of four for a week, assuming you’d have leftovers for dinner two nights and a couple of lunches as well! You could not get one restaurant meal for that amount! Since there are only two of us, I’ll be freezing some portions and bringing a couple over to my daughters.

Without further ado, here’s my weekly plan. Since the weather has turned gorgeously cool for most of us, these soups and stews are perfect Autumn fare! Though I’m avoiding bread at the moment, a nice loaf of whole wheat or some cornbread would pair nicely with any of these!

What’s everyone else cooking this week?

Have a wonderful day!

Note: I follow a WFPBNO (whole food, plant-based, no oil) diet 90% of the time, allowing for a bit of oil here & there when dining out or when I just want a little treat.  When the recipe calls for oil, I substitute vegetable broth or plain water when appropriate. At the moment I am also following the Maximum Weight Loss Diet by John McDougall, M.D.

P.S. For other great menu planning bloggers, please visit Organizing Junkie!

The Daily Dish: Cheese

GrilledCheese1

If you ask a vegan what was the hardest part of going plant based, what he/she found the most difficult to give up, 90% of them will answer the same way: Cheese.  We love it.  We crave it.  I daresay, we are addicted to it.  And there are scientific reasons for that, something called casomorphins.  Dr. Neal Barnard of PCRM explains it much better than I can in this Youtube video, take a look/listen when you have time.

There’s lots more info out there if you’re interested, but suffice it to say: we humans have a soft spot for cheese, and though we know the reasons for avoiding and would never go back to consuming it, most vegans miss it.  To fill this void, there are many veg-friendly substitutes for the stuff, but most of it is highly processed and not very good for us.  Those of us who follow a whole-foods-plant-based-no-oil diet tend to eschew it completely, having learned that it’s better to live without it. I agree, for the most part.  I’m not perfect and I’m not a purist, so there are times when I give in to the craving, when I want something ooey and gooey and warm and comforting and nothing does that better than cheese.  Many of the substitutions out there just don’t cut it for me, I don’t like the texture or the aftertaste, something is always just a little bit “off.”  However, I found one product that meets my standards, that is so close to the real deal that I have to double-check the ingredients to assure myself that it’s not dairy: Chao.  Made by the Field Roast company, these slices are the bomb!  They make a perfect grilled cheese sandwich or, my favorite, a “toasted cheese,” basically toasted Ezekiel bread with a smear of Veganaise, slice or two of Chao, tomatoes and romaine lettuce. Yum! I am really glad that the one distributor in my area prices them so high that I can’t afford to indulge very often, because otherwise I could get into a lot of trouble.

Chao

Of course, you can also make your own as Miyoko Schinner has done in her popular book, Artisan Vegan Cheese, but I have yet to try it.

So, bottom line: I avoid cheesy-type meals most of the time but when the craving hits hard and I decide to indulge, I go for it in a big way.  This past week I did so with this Chili Fiesta Mac ‘n Cheese recipe by Vegan Yack Attack.

Fiesta Mac

Cook’s Note: As usual, I eliminated the coconut oil and used vegetable broth for sauteeing. I figured there was quite enough fat in this dish, no need to add more.

Approximately 4 large Servings – Nutritional info (provided by Mastercook) per serving:   569 Calories; 21g Fat (32.4% calories from fat); 16g Protein; 83g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 1069mg Sodium

The Verdict:  Follow Your Heart shreds are good on tacos, but I have never tried to melt them.  I had misgivings, but wanted to follow the recipe as written, so I did just that.  Once again, there was a strange aftertaste, and though it was okay, I wouldn’t use this product again for mac ‘n cheese.  The chili, however, was delicious! I doled out portions for my kids and advised them to use a box of Earth Balance as a base instead. As for myself, this is way too high in fat & calories, yikes!  I decided to have just the chili served over rice, with a little avocado on top, and enjoyed that much more!

Fiesta Mac2

Look at the difference in nutrition: Per Serving: 259 Calories; 2g Fat (6.6% calories from fat); 11g Protein; 51g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 316mg Sodium.  And that is why I don’t suggest eating cheese on a regular basis!  For a healthier version of Chili Mac, I recommend FatFree Vegan Kitchen’s wonderful recipe. 

Today I’ll be making a Chipotle Corn Chowder, can’t wait to try it!

Have a wonderful day!

The Daily Dish: Italian Noodle Soup

Italian Noodle Soup

As I mentioned, I did some batch cooking over the weekend and one of the dishes I prepared was this Italian Noodle Soup.  The recipe reminded me of a family favorite I made often when my children were small, Tortellini Soup.  It consisted of a bag of frozen tortellini, frozen spinach, broth and some spices.  It was delicious and so easy, I could throw it together with a baby balanced on one hip and a toddler at my feet!  Of course, this was before we went vegan and since I’ve yet to discover a good veg-friendly tortellini, I had to find a substitute.

This recipe from Your Cup of Cake is just as easy to prepare and if topped with some dairy-free Parmesan, I get the same cheesy flavor as the original we knew and loved!  It was so good that I packed up the leftovers and brought them to my daughter’s house where we feasted once again!

09.22 Lunch

Along with a (vegan) Antipasto, kale salad and garlic bread, this was a wonderful meal, made even better by the company I got to share it with.

Cook’s Note: I used about 2 cups more vegetable broth than suggested as the finished product was a little too thick for my taste. I threw in a chopped zucchini that I had on hand for more veggie goodness! I sprinkled dairy-free Parmesan on top of each bowl before serving. This made a generous amount of soup, at least 8 servings, especially if you accompany it with salad and bread as we did. I’d probably use a different kind of pasta next time as the long noodles made it a bit sloppy (but fun!) to eat.

Approximately 8 Servings – Nutritional info (provided by Mastercook) per serving:  224 Calories; 1g Fat (5.3% calories from fat); 9g Protein; 44g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 1071mg Sodium.

The Verdict: Delicious! So simple to make and the mild flavors make it perfect for children.

Today I’ll say a reluctant goodbye to my girls as we load up the car and head back home.  I’ll be leaving containers of food in my wake, though, some of Mom’s cooking to tide them over til the next visit!

Have a wonderful day!