Sformato - where have you been all my life?

I just discovered this recipe I don't even remember where. The first time I played it safe and played by the rules and followed the recipe pretty much to a tee - the second time around I barely glanced at it and changed everything. So, this is my version of Sformato - it may not be authentic, but it sure is tasty.
And the variations here are of course endless - whatever you have on hand goes in the Sformato - re-invent it everytime you make it!

Broccoli & Sundried Tomato Sformato:

You will need:

1 head broccoli cut into small florets - this is the variable here - any green veggie will do
1/2 cup sundried tomatoes - soaked in boiling water for 15 minutes - then cut into small pieces
2 Tbs oil
1 3/4 oz grated parmesan
2 cups milk
1 stick butter
1/2 cup flour

4 large eggs
1 1/2 cups roughly cut pieces of bread - day old is best
1 onion

1. Preheat oven to 400º.
2. Saute your onion and broccoli in the oil until soft.
Brush a 8 x 10 pyrex or similar baking dish with butter and dust with a bit of flour and parmesan.
3. Melt the butter in a separate pot - whisk in the flour. Heat the milk and add hot milk to the flour mixture. Whisk for about 2 minutes over medium heat until you have a nice thick bubbly white sauce. Reduce to a small simmer and make sure it does not burn.
4. In a separate bowl - whisk eggs and oil until fluffy. Drop in half the sauteed broccoli and half of your day old bread. Add about 1/2 cup of white sauce and put everything in a blender. Add one teaspoon salt. Blend on high for about a minute. Transfer back into bowl and add all of the other ingredients - mix thoroughly and transfer to your baking dish.
5. Bake for 30 minutes or until brown and set on top.

Fall is here!

I saw the first pumpkins at my local market this week and I couldn't be more excited. Pumpkins means the winter squashes are here and cheap, nutritious easy-to make meals are not far behind. Even if the days are still warm, it cools down considerably at night, and a dinner with this delicious soup is a lovely way to warm up.

Pumpkin Soup

:

This is a bit of a misnomer since any kind of squash or root vegetable will do - butternut squash, acorn squash, hubbard, turban or all the other crazy looking squashes would make an equally tasty soup. as would carrots, turnips, parsnips or rutabaga or a mix with some assorted squash with a bit of potato or sweet potato.

You’ll need: (for about 6-8 servings)



6 cups peeled squash
 - this takes a while but it is worth it!
2 onions chopped

3 cups vegetable stock

1 tablespoon vegetable oil

2 tablespoon soy sauce

1/2 cup citrus juice - lemon, lime, orange, etc

zest of said citrus - please use organic - otherwise don’t use the zest - just the juice

1/2 cup sour cream - optional if you want to keep it vegan

2 tablespoons chopped parsley or cilantro or sage

salt and pepper



1. Add the first seven ingredients to your soup pot, season with salt and pepper and cook for 45 minutes over medium heat. You want your veggies to simmer very slightly but not to boil.



2. Let the contents cool and pierce the squash to make sure it is tender, transfer into a blender or use a soup blender stick in the pot itself if you have one and blend to creamy consistency.

3. Transfer blended soup into a pan and gently reheat. Add more stock if too thick. Taste and finish seasoning.

4. Serve in soup bowl with a dollop of sour cream and a sprinkling of chopped parsley/scallions.

Foraged foods! - What to do with wild onions!

I am sure you have seen them grow somewhere near you. Wild onions. They look like a cross between Chives, scallions and Garlic plants and they also taste very much like that. Here is a recipe that would call for a good amount of wild harvested onions - the green bits only. Of course wash them well use them only from a source you know so you can be sure they were not sprayed with weed-killer. And of course if you don’t have any wild onions handy you can use store bought chives or scallions - even the organic bunch of scallions is only 60 cents now!



Thai - Coconut Soup:

For 4 servings - for a light lunch or a first course:

1 can coconut milk - not the light version
1 large bushel wild onions - green parts only or substitute one bunch scallions
1 lime - organic if you can
2 large carrots - sliced thin
2 large potatoes

salt
other veggies such as zucchini, squash, mushrooms - optional

This makes a very nice light, yet filling soup - other than the carrots and potatoes if feel you could add whatever veggie you have in your refrigerator. It is also quite quick to make - 30 minutes from scratch.

1. In a shallow pan add all the soup veggies - carrots and potatoes and whatever else you would like to add. Add 1 1/2 cups of water and simmer lightly with a touch of salt until tender to pierce with a fork - about 10 - 15 minutes.

2. Meanwhile open your can of coconut milk and empty into a blender - make sure you get all the coconut goodness including the fat that likes to stick to the side of the can. Add a good amount of salt - a 1/2 teaspoon - and slice the lime in half. If using an organic lime you could throw in half the whole lime -skin and all. If using a non-organic lime I would suggest to scrape out the flesh only - a grapefruit knife works best and use both halves. Next add the wild onions or scallions - trim off the white ends and wash really well first. Add about 4 coconut cans worth of water and blend until you get a nice creamy, green colored water - about 30 seconds to one minute.

3. Add you coconut water to the softened veggies and heat up your soup. Taste for seasoning you want a salty, creamy, slightly sour taste - that is quite addictive. Serve immediately and enjoy.

New Ideas for leftovers!

So, back from Valentine's Day madness. I made Menu 2 and it was delicious. Also, I could not resist and had to also make the baked bananas from menu 1 - they were a revelation, especially hot out of the oven with the cold icecream. Divine!
I know, again with the leftovers - but it really is a money saver if you learn what to do with them.
Think of your leftovers this way: they are take-out without the out. They are already in you fridge.
So, what new ideas do I have.
Well, how about calzone?

I am sure you have come across ready made pizza dough in the prepared foods section of your supermarket - it maybe in the freezer section, but then the recipe will not be instant - you have to give the dough a chance to de-freeze - usually a day in the fridge will do that.
In a good supermarket you will find whole wheat pizza dough - and I think that is worth the money.
You could make your own dough - but it makes the recipe a little more complex, not much more, but enough to disqualify it for a quick weekday dinner.
So what can we put into our calzone - well what can’t we? Since calzone is just a pizza folded over anything that could go on a pizza can go in a calzone - I personally think you can even be braver with the calzone.

For one pound of whole wheat dough I pay $1.99 - not cheap but okay! I get 6 mini calzones out of one pound dough. They are only mini in relation to the size you get served at Italian restaurants - where they would make probably no more that two calzones out of one pound of dough. I find that size to be very heavy and I’d rather serve my mini calzone with a nice big side salad.

What you will need:

1 pound pizza dough
1 egg (optional - to brush the dough to give it color)
1 ½ cups leftover - chinese, stir-fry, or any other chopped and prepared vegetables
1 cup cheese - optional
dipping sauce - marinara or other
side salad

1. Preheat oven to 420º.
With scissors cut off about golfball sized amount of dough. Roll it into a flat round - put about three tablespoons of filling on one side of the circle and top with cheese. Then fold over and cramp closed with a fork or by hand.

2. Repeat until you have no dough left and transfer calzone’s to an oiled cookie sheet.

3. Beat one egg and brush outside of calzones lightly for color.

4. Bake for 20 to 25 minutes. Serve immediately with a side dipping sauce - such as marinara and a side salad.

Valentine’s Day Recipes: Menu 3

Menu 3: Note: I am assuming you have coconut butter as a staple - If you don’t have any - buy a very small jar which will cost around $6.99 and you will need less than an eighth of it.
Also we will make some Harissa Spice Mix for the stuffed Eggplant. You should really double or quadruple the spice amounts and make a staple of it. It keeps nicely in the fridge and will dress up future meals for cents.

Appetizer: Salad of Beet-greens, Feta and Hazelnuts in a Mustard Balsamic Vinaigrette
Main Event: Moroccan Stuffed Eggplant over Cous-Cous
Dessert: Real Red Velvet Cupcakes with Coconut Icing


Salad of Beet-greens, Feta and Hazelnuts in a Mustard Balsamic Vinaigrette

For the Salad:
1 bunch beets with tops
2 tablespoons feta cheese
½ tablespoon hazelnuts

Staples you should have on hand:
1 tablespoon dijon mustard
olive oil
vinegar

How to:

Separate the greens from the beets - set the beets aside to boil in a pot with water - you will need them for the cupcakes. Trim the greens from the stalks and wash both thoroughly. Cut or tear the leaves for the salad to bite size pieces and chop the stalks finely as you would celery.
Make your vinaigrette by mixing vinegar, mustard and olive oil and taste. Add more of any ingredient to suit to your liking.
Toss everything together in a large bowl and serve immediately.


Moroccan Stuffed Eggplant over Cous-Cous:

First set up your cous-cous with three times its volume of water. Bring to a boil and put a firm lid on the pot and set aside.
Then let’s make the harissa.

HARISSA:

This is a beautiful North African Spicemix with endless variations. In countries such as Tunisia and Morocco it is served as a condiment much as our ketchup or mustard. But it can also be used as a rub for seitan, tofu or eggplants.
This is enough to make two cups worth to keep in your fridge - or you can also make only enough for this recipe. Adjust the amount of chili to your liking - from the picture above you can tell that the traditional harissa is very hot - but you don’t have to miss out on its fabulous taste just because you don’t like the heat - just make it milder and enjoy!


1 cup olive oil
½ cup mild chili powder
1 tablespoon mint, dried or fresh, finely chopped
1 tablespoon dried garlic powder or 3 cloves finely minced
½ tablespoon ground caraway
½ tablespoon ground cumin
½ tablespoon ground coriander
½ tablespoon salt

Mix all dry ingredients in a bowl.

Pour half a cup of olive oil in blender and add wet ingredients (garlic and/or mint). Blend thoroughly. 

Add dry ingredients and blend slowly. Scrap sides of blender so nothing gets stuck and slowly add rest of the olive oil.

Transfer to a clean glass jar. Put a layer of olive oil on top. Keeps up to 6 months in fridge: Yield: 2 cups Time:10 minutes



If you’d like to make only enough for this recipe use:
1 teaspoon each
dried mint, garlic powder, caraway seeds, ground cumin, ground coriander, salt
dash of chili powder and follow directions above.



Moroccan Stuffed Eggplant for two:

You will need:
2 small eggplants
1 small can diced tomatoes
2 garlic cloves
¼ cup brown rice- cooked and drained - leftovers work fine
½ cup couscous
Staples:
olive oil
salt & pepper
1 teaspoon honey or agave nectar



Preheat oven to 350º. Slice eggplant in half lengthwise. Heat two tablespoons olive oil and brown eggplant on both sides over medium heat, covered for 8 minutes. Scrape out the insides with a spoon and chop the pulp coarsely.

Heat more oil and saute the onion and garlic until translucent. Add the eggplant pulp, rice and half of the drained diced tomatoes, parsley and harissa and cook for 5 minutes. Salt and pepper to taste.

Grease an ovenproof dish and arrange the eggplant halves - fill with the rice - vegetable stuffing and arrange the rest of the tomatoes around them. Season with salt, pepper and honey/agave nectar and bake for about 40 minutes.
Serve over the couscous and a mint yogurt sauce ( just mix a dash of mint into two tablespoons of yogurt with a pinch of sea salt).




Real Red Velvet Cupcakes with Coconut Icing

Red Velvet Cakes and even cupcakes were all the rage about a year ago. I think the version with all the artificial coloring is going to go out of fashion really soon and we will look back at this time in years to come and think - “Where we ever this young?” This version however, using the natural coloring in beets and benefitting immensely from the nutritional punch they add, is a keeper.


½ cup cooked mashed beets
( you already bought them for the salad)
⅔ cup whole wheat pastry flour
2 eggs
¼ cup whole milk yogurt (or soy or coconut)
1 organic lemon (has to be organic - we will
need the peel)
6 cupcake liners

Staples:
¼ cup cocoa powder
¼ cup sugar
¼ cup agave nectar or honey
½ teaspoon baking powder
¼ teaspoon baking soda
¼ teaspoon salt
¼ cup coconut oil


Preheat oven to 350º.
Cook beets by either boiling or steaming them. You should not peel them since so much of their nutritional benefits are in the peel. Just scrub them well and half each and make sure they are well done = nice and soft. Let them cool down and then puree them in a food processor or blender. Add the coconut oil, lemon juice and eggs and mix until you have a heavy batter.

Transfer into a large bowl and add the the flour, baking powder and soda, salt and the yogurt. At the end, mix in the cocoa powder, sugar and agave nectar. Add a touch of water if the batter seems to heavy or dry.

Fill the cupcake liners set in a cupcake pan until each liner is about ¾ full - the cupcakes will expand as they bake. Bake for 20 minutes until a toothpick inserted in the center cupcake comes out clean. Let cool before icing.

To make the icing:

Ingredients:

¼ cup confectioners sugar

Staples:
1 tablespoon coconut butter
1 tablespoon milk - any kind
2 drops vanilla extract
¼ teaspoon grated lemon peel
1 tablespoon coconut butter

In a bowl cream together the butter and sugar. Slowly add the milk and beat until the mixture is nice and creamy - add the vanilla and the rest of the ingredients and chill.
Spread the icing over the cooled cupcakes.

Valentine’s Day Recipes: Menu 2

Menu 2: Note: the dried fruits for the brownie have to be soaked a day ahead and the brownies are best when made a day ahead.

Appetizer: Cajun Cakes with Yogurt Sauce
Main Event: Sweet and Sour Tempeh with Nuts over Stir fry vegetables
Dessert: Raw Brownies with Coconut Sorbet

Shopping List:

For the Cajun Cakes:
1 can black eyed peas
½ green pepper
¼ onion
1 tablespoon cajun spice
3 sprigs fresh parsley
2 tablespoons yogurt plain

Staples:
black pepper
2 tablespoons ketchup

1 tablespoon vegetable oil

How to:
1. Pureé black-eyed peas in a blender. Chop parsley, pepper, onion finely and add to the pea puree add ground pepper and cajun spice. Mix until well combined.
2. Heat a large pan and melt the coconut oil. Form the pea mixture into four balls, each the size of a well-rounded tablespoon. Flatten the balls between your hands and set them in the skillet. When brown flip gently and brown other side. Repeat with remaining cakes.
3. Combine yogurt and ketchup and serve with the warm cakes.


Sweet and Sour Tempeh with Nuts

This is a fun and easy way to enjoy tempeh. It is traditionally made with peanuts - but if you are allergic any other nut will do splendidly.

For the Sweet & Sour Tempeh:
1 package tempeh - cut into 1 inch wide sticks
½ onion
scallions - small bunch
1 finger-sized piece of fresh ginger
1 clove garlic
Stirfry veggies: small amount
such as 1 carrot
the leftover green pepper, onion from the cajun cakes
½ cup of green leafy vegetable

Staples you should have on hand:
⅛ cup barbecue sauce or a mix of ketchup and soysauce
2 tablespoon oil of choice
1 generous tablespoon nut-butter
1 tablespoon sweetener (agave nectar etc)
1 tablespoon vinegar
⅓ small dried chili

1. Blend barbecue sauce with freshly grated ginger and garlic, chili pepper and 1 tablespoon oil. Remove from blender and work in the nut butter by hand. 
2. In a pan heat the remaining oil and add chopped onions and chopped stir fry veggies of choice. When the veggies are softened remove from pan and set aside. Add tempeh sticks and brown on both sides add more oil if necessary. When they have some color, add the barbecue sauce and nut mix and smother them. Turn down the heat - add the sweetener and vinegar and gently move things around. Add the veggies and half the scallions and a touch of water if necessary. Again move things around and make sure everything heats through thoroughly. Serve topped with the rest of the scallions. 



RAW Brownies:

This is a recipe borrowed from the RAW cooking style - which is often referred to as “uncooking”. Rawfooders have different reasons for choosing this lifestyle - I suspect quite a few of them were initially won over by the desserts which are truly outstanding. Try these and then imagine that they are also very healthy - very caloric, but as an occasional treat they do get two thumbs way up.

You’ll need:

½ cup dried black mission figs soaked in water for at least 4 hours
( or prunes as a substitute)
⅓ cup pitted dates soaked in water for at least four hours
½ cup nuts - walnuts, pecans, hazelnuts your choice chopped coarsely
1 tub coconut ice-cream or sorbet

Staples:
1 ½ tablespoons cocoa powder
¼ teaspoon cinnamon

In your smallest loaf pan baking dish spread half of the broken nut pieces. Drain the soaked fruit - save the water and in a blender or food processor blend until smooth and creamy adding a bit of the soaking water if necessary. Add the cocoa and cinnamon and blend in.
Pour mixture into pan over nuts and spread, pressing down a bit. Top with the remaining nuts and pat down again. Refrigerate for at least 6 hours or better overnight. Cut into squares and serve. Keep the remaining soaking water to use as liquid sweetener for smoothies and such.
3. Serve cut into squares with ice-cream.

Valentine’s Day Recipes: Menu 1

Menu 1:

Appetizer: Raw Quinoa Tabouleh
Main Event: Tofu-Mushroom Stroganoff over Tagliatelle Noodles
Dessert: Angelic Bananas with Dulce De Leche Icecream


Raw Quinoa Tabouleh:

One of the most unusual quinoa recipes I have ever come across is RAW quinoa tabouleh. It is absolutely delicious and wonderfull to bring to parties. And it is so easy!
Quinoa will sprout very willingly - however it does not like to be sitting in water. So you add just enough water so all the little seeds have access - but don’t drown it in water. It will sprout in about one day - so make your quinoa sprouts a day ahead.

Quinoa Tabouleh: You will need:

¾ cup quinoa
1 small cucumber
1 bunch fresh parsley
½ teaspoon fresh mint
1 lemon
3 tablespoons olive oil
1 tablespoon soy sauce
.
1 small tomato
1 teaspoon garlic powder

The day before or even two days - if you have the time:
In a shallow bowl mix your quinoa with just enough water so that it is all wet. Make sure there is no water hidden on the bottom of your bowl, but also make sure that your quinoa doesn’t dry out - especially if the air in your house is very dry. Put the bowl in a window sill where the sun will get to it and let it sprout for 24 hours.
The day of:
Juice your lemon, chop about ½ cup fresh parsley, chop the cucumber and tomato.

Combine all ingredients, mix thoroughly, and let marinate in your fridge for at least half hour before serving.

Tofu-Mushroom Stroganoff over Tagliatelle Noodles

For the Stroganoff:
1 cup pasta - tagliatelle
or whatever kind you prefer

1 tub extra firm tofu
1 cup mushrooms
½ onion
½ cup cream cheese or silken tofu
(vegan version)
1 tablespoon dried mushrooms

Staples you should have at home:
½ tablespoon soysauce
1 tablespoon cooking oil
pinch of paprika
½ tablespoon dried herbs such as rosemary, majoram and thyme
1 tablespoon flour or instant mashed potatoes

1. Cover your dried mushrooms with 1/4 cup boiling water and set aside.
2. Make your pasta according to directions and meanwhile heat oil in a pan. Add minced onions to the oil and cook until golden and soft, add drained tofu and soy sauce and stir. Let cook for another two minutes and add garlic, dried herbs and fresh mushrooms. Cover and let cook for another 3 minutes or until the mushrooms have softened. 
3. Drain dried mushrooms and add to the pan reserve the soaking liquid and add that liquid to the saute a tablespoon at a time as it dries, as needed. You want medium heat. Season with salt and pepper. I always use quite a lot of pepper - I think it really complements the mushrooms. When you have used up most of the soaking liquid - turn off heat and let your mushroom saute cool for 5 minutes. Check on your pasta meanwhile.
4. Cut the cream cheese into the mushroom saute - you may need to use the remaining soaking liquid and mix it with the cream cheese to create a thick sauce. If you have a lot of sauce in your saute drain some and mix your cream cheese with that. You want a nice creamy sauce - if it is too watery balance it out with the thickener - flour, starch, instant mashed potato - use as little thickener as you can get away with, and again you may not have to use any at all.
5. Carefully reheat your mushroom saute with the cream sauce mixed in. Do not overheat or it will curdle - separate.
6. Serve mushroom stroganoff over pasta with a pinch of paprika on top for color.

This reheats really well - mushroom dishes in general taste better the next day, when the flavors were allowed to meld together for a bit, but there are very rarely any leftovers.

Angelic Bananas with Dulce De Leche Icecream

1 banana per person - unpeeled washed very well - with a deep slit made with a very sharp knife along the side
Ice cream as an accompaniment
agave nectar to garnish

Preheat oven to 400º.
Arrange bananas - unpeeled - with slit side up and bake for 15 minutes
Arrange the now blackened banana - force the slit open a bit more with a fork and serve ice-cream on top - garnish with agave nectar and serve immediately before the ice cream melts.



Shopping lists for the Valentine's Day Menus

Here we go! Here are your shopping lists for the Valentine's cooking extravaganza. Please read them before you head out so you can check your fridge for what you may already have and remember you are always allowed to substitute in my recipes.
Check to make sure you have what consider staples on hand and tomorrow we will work our way through the actual recipes.

Menu 1: Please note that you have to set up your quinoa to sprout the day before and leave it overnight!

Appetizer: Raw Quinoa Tabouleh
Main Event: Tofu-Mushroom Stroganoff over Tagliatelle Noodles
Dessert: Angelic Bananas with Dulce De Leche Icecream

Shopping List:

For the tabouleh:
¾ cup quinoa
1 small cucumber
1 small tomato
1 bunch fresh parsley
½ teaspoon fresh mint
1 lemon

Staples you should have at home:
3 tablespoons oilve oil
1 tablespoon soy sauce
1 teaspoon garlic powder

For the Stroganoff:
1 cup pasta - tagliatelle
or whatever kind you prefer

1 tub extra firm tofu
1 cup mushrooms
½ onion
½ cup cream cheese or silken tofu
(vegan version)
1 tablespoon dried mushrooms

Staples you should have at home:
½ tablespoon soysauce
1 tablespoon cooking oil
pinch of paprika
½ tablespoon dried herbs such as rosemary, majoram and thyme
1 tablespoon flour or instant mashed potatoes

For the Angelic Bananas:
2 bananas - ripened
1 tub dulce de leche icecream

Staples:
agave nectar or honey or brown sugar

Menu 2: Note: the dried fruits for the brownie have to be soaked a day ahead

Appetizer: Cajun Cakes with Yogurt Sauce
Main Event: Sweet and Sour Tempeh with Nuts over Stir fry vegetables
Dessert: Raw Brownies with Coconut Sorbet

Shopping List:

For the Cajun Cakes:
1 can black eyed peas
½ green pepper
¼ onion
1 tablespoon cajun spice
3 sprigs fresh parsley
2 tablespoons yogurt plain

Staples:
black pepper
2 tablespoons ketchup
1 tablespoon vegetable oil

For the Sweet & Sour Tempeh:
1 package tempeh
½ onion
scallions - small bunch
1 finger-sized piece of fresh ginger
1 clove garlic
Stirfry veggies: small amount
such as 1 carrot
the leftover green pepper, onion from the cajun cakes
½ cup of green leafy vegetable

Staples you should have on hand:
1/8 cup barbecue sauce or a mix of ketchup and soysauce
2 tablespoon oil of choice
1 generous tablespoon nut-butter
1 tablespoon sweetener (agave nectar etc)
1 tablespoon vinegar
⅓ small dried chili

For the Brownie:
½ cup dried black mission figs
( or prunes as a substitute)
⅓ cup pitted dates
½ cup nuts - walnuts, pecans, hazelnuts your choice
1 tub coconut ice-cream or sorbet

Staples:
1 ½ tablespoons cocoa powder
¼ teaspoon cinnamon


Menu 3: Note: I am assuming coconut butter as a staple - If you don’t have any - buy a very small jar which will cost around $6.99 and you will need less than an eight of it.

Appetizer: Salad of Beet-greens, Feta and Hazelnuts in a Mustard Balsamic Vinaigrette
Main Event: Moroccan Stuffed Eggplant over Cous-Cous
Dessert: Real Red Velvet Cupcakes with Coconut Icing

Shopping list:

For the Salad:
1 bunch beets with tops
2 tablespoons feta cheese
½ tablespoon hazelnuts

Staples you should have on hand:
1 tablespoon dijon mustard
olive oil
vinegar

For the Moroccan Stuffed eggplant:
2 small eggplants
1 small can diced tomatoes
2 garlic cloves
¼ cup brown rice
½ cup couscous
For the harissa spice mix:
1 teaspoon each
dried mint, garlic powder, caraway seeds, ground cumin, ground coriander, salt
dash of chili powder

Staples:
olive oil
salt & pepper
1 teaspoon honey or agave nectar


For the Cupcakes:
½ cup cooked mashed beets
( you already bought them for the salad)
⅔ cup whole wheat pastry flour
2 eggs
¼ cup whole milk yogurt (or soy or coconut)
1 organic lemon (has to be organic - we will
need the peel)
6 cupcake liners

Staples:
¼ cup cocoa powder
¼ cup sugar
¼ cup agave nectar or honey
½ teaspoon baking powder
¼ teaspoon baking soda
¼ teaspoon salt
¼ cup coconut oil

For the icing:
¼ cup confectioners sugar

Staples:
1 tablespoon coconut butter
1 tablespoon milk - any kind
2 drops vanilla extract
¼ teaspoon grated lemon peel
1 tablespoon coconut butter

Three Valentine’s dinners for 2 for $15!

Having been to three different restaurants for my last three Valentine’s Day dinners I have vowed this year to spend a relaxed evening at home cooking my own meals that won’t break the piggy bank, will still have all the trimmings and will guarantee a relaxed unhurried evening with my husband.
The prix fix dinners at the various restaurants, some of our favorites any other day of the year were pricey, extremely rushed (after all, each table had to fit three couples in succession) and just not the best night to be eating out period.

So, I tried to have fun here: Each menu has an appetizer, a main course and a dessert.
I have included shopping lists and I tell you what you need in terms of staples. There may be a slight extra cost if you do not customarily keep something as a staple.
Also be aware that this is dinner for two - if you are trying to make this for more people you should add about $5 per extra person and double up on ingredients.


Menu 1:

Appetizer: Raw Quinoa Tabouleh
Main Event: Tofu-Mushroom Stroganoff over Tagliatelle Noodles
Dessert: Angelic Bananas with Dulce De Leche Icecream


Menu 2:

Appetizer: Cajun Cakes with Yogurt Sauce
Main Event: Sweet and Sour Tempeh with Nuts over Stir fry vegetables
Dessert: Raw Brownies with Coconut Sorbet

Menu 3:

Appetizer: Salad of Beet-greens, Feta and Hazelnuts in a Mustard Balsamic Vinaigrette
Main Event: Moroccan Stuffed Eggplant over Cous-Cous
Dessert: Real Red Velvet Cupcakes with Coconut Icing


The price for each of these menus is around $15. It depends a little on if you are out of a certain staple or not.
For me the pricing was as such.

Menu 1 was $15.81
Menu 2 was $16.16
Menu 3 was $15.07

Recipes are all in my book - but don’t worry I will post them tomorrow together with detailed shopping lists!

No Fear Fillo!

In the middle of winter, where fresh greens seem like a contradiction in terms, frozen greens really come into play.
Whereas I would be hard-pressed to buy frozen spinach any other time of the year - in winter it makes a lot of sense. Frozen fruits and vegetables, although they do suffer a little loss of nutrition in the freezing and later thawing process, have the advantage to have been harvested when at nutritional peak, namely when in season and therefor cheapest.
One neat way to try frozen greens is in pockets or pot pies.
Spinach pockets in fillo dough is like a to-go version of spinach pie, and while handling fillo dough is a bit intimidating at first one quickly gets the hang of it. Just give it a try. Also there is a really handy HOW TO Video here.

Filling: For a vegan version - omit eggs and all the cheeses and use the marinated tofu and nutritional yeast. The dough I use which is from Athens Foods is vegan.

1 10-ounce package frozen chopped spinach, thawed and squeezed dry

1/2 cup scallions, minced or half an onion
1/2 cup fresh parsley, chopped

¼ cup dried dill

1/2 cup Feta cheese, crumbled - or for a vegan version try scrambled tofu marinated in an olive oil-lemon juice-oregano mix

4 ounces cream cheese, softened

2 tablespoons grated cheese or nutritional yeast

2 eggs

Salt and pepper to taste


1 packet fillo dough, thawed

cooking oil and pastry brush

1. Preheat oven to 350º. Lightly oil a cookie sheet.

2. In a blender or food processor quickly puree all your ingredients to a lightly chopped filling. Don’t blend too long - you don’t want a sauce.

3. Open your fillo dough packet and lay flat. remove three sheets of dough and stack. Cut the dough in half lengthwise and work halves separately.
Put a generous tablespoon of filling about 1 inch from lower corner and fold dough over the filling to form a triangle. Keep folding dough over until it is all folded up. Lightly brush with cooking oil. And place on cookie sheet seams down.
Repeat until all filling is used up.

4. Bake at 350º for 20 to 25 minutes until golden brown. Serve warm or cold with a nice greek salad.

It is finally here!

The book is done and yours to own. All you have to do is click on this button for an instant e-book download. I hope you enjoy it. I finally had a chance to surpass the blog entry format and really explore my subject to my heart's content. There are 100 recipes in here, from breakfast, lunch and dinners to lots of delicious and affordable desserts and of course lots of suggestions what to do with leftovers. I hope you have fun reading it and contact me with comments or suggestions.

Vegetarian on the Cheap - The Book

After an extended summer hiatus - at least I have something to show for myself. Vegetarian on the Cheap - The Book is ready for takeoff. I will post the link for an e-book version as soon as I have it ready but I thought I give you a preview of what will be featured:

Here is the index:


Chapter 1: Introduction: Why “vegetarian”, How “on the Cheap?”
A brief outline of vegetarianism in all its incarnations, from the timid occasional vegetarian to the die-hard raw food vegan. Is being a vegetarian even healthy for you? How you can save money going veg, when chicken substitute is three times more expensive than actual chicken.

Chapter 2: The 10 Secrets of the Bohemian Vegetarian.
Pst - don’t tell - this could actually be fun. Where do we go wrong and how can we do better. All about seasons, being your own boss in the kitchen and getting out of cooking the same old budget zapping meals over and over.

Chapter 3: Planning: Where and How to Shop to recharge your Budget.
Shopping - a tutorial. You are on a mission, ditch your hubby, your kids and your chatty friend and get to shop well. The bulk food section, your place of worship.

Chapter 4: To eat, or not to eat - Which foods give you the most bang for your buck.
Whether we like it or not some foods are just healthier than others. Yes, even fruits and vegetables have their nutritional superstars, whereas others merely fizzle. Find the 15 most affordable veggie super foods, the 10 fruits not to be missed and the 10 most affordable protein sources.

Chapter 5: Ye old protein myth - or how you’ll learn to stop worrying and love tofu, tempeh and seitan.
Yes, I will try to get you to embrace seitan. Also, what to do with tofu and what on earth is tempeh? Where will you get adequate protein, that won’t cost a fortune but will taste great?

Chapter 6: Carbs - Not the Enemy? The best carbs for your cash.
Carbohydrates are good for you, as long as you indulge in the right ones. A hit-parade of the most delicious and affordable grains from around the world from amaranth, buckwheat and corn to wheat and wild rice.

Chapter 7: Love food - hate waste. How to properly store and preserve your food.
What a bummer that organic spinach from the farmers market committed suicide right in your fridge! What did you do to it? Nothing? That is exactly your problem! Learn once and for all how to store your food. We will look at which foods should never go into your fridge and which ones will be fine in there for months?

Chapter 8: “Organic? You gotta be kidding! I can’t afford that!” - Wrong!
In an ideal world we all would eat only organic foods, right? Wrong - some foods are actually always organic, even if the label does not say so, and others are a bargain even if they are not organic! Find out who is who.

Chapter 9: Rent-a-farmer: All about getting your veggies on the cheap. Do something amazing for yourself, your kids and the local economy all whilst getting your veggies 50% off. Here is how. Where to find farmer’s markets, local farms and buying co-ops, and why they are such an amazing deal.

Chapter 10: Crock pot - the best pot you’ve ever had!
This is zero effort cooking. In spring, fall or winter this inexpensive kitchen appliance never leaves my counter. Make elaborate meals in minutes and save in the process. Recipes and tips on getting cooking done, even while you leave the house!

Chapter 11: Putting it all together: How to save money immediately!
Let’s start right now. All you need is a pencil! Answer a few questions and fill out this chart, and you will be ready to plan out the next two weeks worth of eating vegetarian on the cheap. We will incorporate new foods slowly, shop with confidence and eliminate dead end shopping, working with what you already have at home.

Chapter 12: A sweat deal: cookies, cakes and candy.
You have to have sweets! Recipes for world-class cookies, homemade candy bars and easy bake muffins and such.

Chapter 13: Kinder-garden - how to get your kids to go veg!
15 tips on making this change easy on your kids - you may be in for a surprise, being a vegetarian is considered quite cool in the kindergarden to high-school world!

Chapter 14: Around the world in eight cuisines: become a spicy recessionista and make something out of nothing!
Pack you bags, we are going Indonesian, Mexican, Thai, Chinese, Indian, Ethiopian, Moroccan and Caribbean, right in your kitchen.
Nothing screams “sophisticated” louder than exotic dishes from around the world. The big secret is that so many of them are super cheap to make. Learn about spices and how to make your own spice mixes in minutes, and impress your family and guests with flavorful meals that won’t make you smash your piggy-bank.

Chapter 15: Cosmetics, cleaners and the rest: Insane and Unheard-of Ideas to save.
Other ideas that can eliminate money hogs from your grocery list. The nitty gritty on cleaners, cosmetics and keeping you and your home clean for less.


So, I was able to go into depth in how we can really save some money - while being good to our bodies and to our planet. I have included a great number of recipes to get even the most timid cook started - all are no-nonsense no hard to find ingredients and no gimmicks recipes which get you well on the way - eating a varied, healthy and affordable way.
I am excited the book is finished and can't wait to hear some feedback!

Happiness,

Moni

The trouble with flaxseeds and how to find a way to love them

By now I’m sure you have heard it numerous times: we should all eat more flaxseeds. They regularly are featured in the top ten lists of foods to include in a healthy diet.Their healing properties curing everything from constipation, arthritis, cramps, skin problems, heart disease and many other ailments are widely proclaimed. They are the single richest source of the ever elusive Omega 3s, contain lignans which function as antioxidants and also provide us with 60 other essential nutrients. However, the trouble is - they taste absolutely awful. When you chew flaxseeds they become somewhat mucusey and their overall taste is nothing to write home about.
Flaxseed oil is not too bad tasting - a bit nutty maybe, but if you want the full benefit of what flaxseeds have to offer you, the actual seeds are the only way to go. Ground up in a coffee grinder and sprinkled over oatmeal, granola or salad works quite well but is a bit boring. The absolute ultimate flaxseed recipe I have come across can be found in the Raw Food cuisine: Flaxseed crackers.
A lot of crackers claim to have flax seeds in them - which is usually in a forgettable amount and at that point absolutely useless since it has been toasted, baked or fried to high heaven, but RAW flax seed crackers keep the omegas and all the other nutrients intact and make an absolutely delicious powerhouse of a cracker.


They are featured in many raw food books and I have tried many different recipes but I think the simplest crackers - with just three! ingredients are the best.
The technique sounds a but complicated at first but once you have the hang of it you can whip up a two week supply in 15 minutes, which is the crackers other great feature -unlike other raw food concoctions these keep really well.

Raw Flax Seed Crackers:

You will need:

3 cups flaxseeds
½ cup sun dried tomatoes - soaked in hot water to soften - about 10 minutes
1½ tablespoons nama shoyu - or soy sauce - low sodium is fine I use the wheat free version

1. Grind about ¾ of your flaxseeds in a blender. They grind up very easily and a couple of pulses should do.

2. Empty your ground seeds into a bowl and mix in the un-ground seeds.

3. Blend the softened sun dried tomatoes - add a little of the soaking water and reserve the rest of the soaking water.

4. Mix the ground sun dried tomatoes with the flaxseeds and add the soy sauce. Stir and let sit for a couple of minutes. Because of the oil in the seeds the mixture will be quite gooey. You could also add herbs or garlic at this point, but that’s optional since they taste quite fantastic without any additions.

5. Meanwhile prepare your baking surface - if you have a dehydrator this is easy - if not an oven will do - just put it at its absolute lowest setting and leave the door propped open to lower the temperature. It should not go over 125º. If you have teflex sheets for your dehydrator, they work really well for this otherwise use parchment paper. Cut the parchment paper to line your dehydrator trays or cookie sheets and oil slightly with some quality oil - coconut, olive or flaxseed work well - use very little and spread over the paper with your hands or a brush.

6. Here comes the tricky and ingenious part - after doing this many times I found a way to make crackers so thin you can almost see through them. Using one oiled sheet (teflex or parchment) as a bottom spread a good handful of the dough and place a second oiled sheet on top of the dough. With a rolling pin - spread the dough evenly working towards the edges. Once you have a nice flattened square of cracker remove the top sheet - it will peel right off and place in the oven or dehydrator.

7. Repeat until all the cracker dough is used up. It will take anywhere between 5 to 12 hours to fully dehydrate your crackers - it depends on the humidity in your house, whether you use a stove or a dehydrator and also on your personal preference - some like a more flexible cracker others want theirs bone-dry. So experiment and have fun!

How about a really good burger?

Oat Tofu Burger:



Oats really lend themselves well to giving a meatless burger consistency.


You will need: (for about 10 burgers)



1 package tofu = 1 pound

½ cup steel cut oats
 - pour 2 cups boiling hot water over them and let sit until absorbed - about 1/2 hour
1 onion - minced
1 cup carrots - minced
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon soy sauce
1 egg (optional - vegans just omit or replace with a tablespoon wheat germ)
1 tsp oregano, marjoram, basil or a combination
2 tablespoons oil

1. Set up oats and meanwhile drain the tofu and crumble with your hands in a bowl - chop and add all other ingredients and shape into 10 burgers. For them to hold together well it helps to refrigerate them for half an hour especially if you don’t want to use the egg.


2. Brown your burgers in the oil and serve or store in the fridge for later. They are quite delicious eaten cold.

Seitan Bourginon

This is a lovely recipe - which is simple, yet elegant and a cheap treat for yourself or when you have guests coming.
I will give you two variations - one is the quick approach - the other is the “no work at all since I am going to dump everything into the crock pot” approach. Either way very tasty!

For either version you will need for 4 servings:

3 tablespoons vegetable oil

4 small onions peeled, 2 minced and two cut in fours

5 medium carrots roughly chopped in rounds

2 sticks celery roughly chopped

1 cup whole mushrooms - any kind will do - or omit if you are not a mushroom fan
about
1 cup leafy greens - kale, collard or spinach work well - or omit
3 cups homemade seitan - if using store bought - one tub will do
 if you need a refresher on how to make your own seitan check here
1 tablespoon tomato paste - diluted in ½ cup water or broth
or use canned crushed tomatoes ( which you will have to drain) about ½ cup total
2 cups potatoes quartered - or left whole of they are small

1 teaspoon soy sauce

1 cup heavy red wine 


1 bay leaf - can be omitted or substitute dried basil, oregano or sage

3 cloves garlic - grated

1 teaspoon thyme dried - or ½ teaspoon fresh thyme

3 tablespoons fresh parsley, chopped or omit but rather nice if you have it at hand

salt and fresh pepper

two tablespoons flour or instant mashed potato to thicken the sauce

Crock pot version:


1.Add all ingredients into crock pot, except for the fresh parsley and flour/ instant mashed potato.


2. Cook on medium for 6 - 8 hours. Add the fresh parsley and let sit for 5 minutes. Transfer into serving dish - draining some of the liquid. Thicken the drained liquid with some of the flour/mashed potato and mix back in with the rest of the dish. Serve with side of potatoes and wilted greens or a green salad.


On the stove version:

Can be cooked in under 30 minutes - and is still a great dish.
Adjustments to be made - you want all the veggies to be chopped finer.

1. In a steamer basket set the potatoes to steam over water.

2. Saute the onion, carrots, celery and garlic until soft and aromatic.

3. Add the drained tomatoes, mushrooms, seitan, parsley, spices and soy sauce and saute for another two minutes.

4. Add the red wine, and season with salt and pepper - cover and simmer for another 10 minutes over low heat.

5. Check on the potatoes - pierce with a knife to ensure they are soft all the way through - set aside and let cool.

6. Transfer the bourginon to a serving dish - draining the liquid. Mix the liquid with just enough flour or instant mashed potato to give it some substance then mix it back in with the veggies and serve with the potatoes rubbed in a bit of sea salt.