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.

What do you get, if..?

You combine this....


with this


and that?



How about a dish that is satisfying, sensual and only has three ingredients?
The only thing missing would be a clever name, but this dish is fantastic even without a catchy moniker.

Roasted Pumpkin with Fried Sage:

You will need:

1 large onion - red is nice for the color
1 pie pumpkin - peeled and cut into 1 inch cubes
at least half a bunch of fresh sage leaves - plucked from stem
cooking oil
salt

1. In a large pan or wok - sautee onions until translucent - season with salt.
2. Add pumpkin cubes and reduce heat - coat pumpkin cubes well with oil all around and stir fry for at least 15 minutes over low heat with a cover - until pumpkin cubes are soft enough to be pierced with a knife. The tenderness is up to you, but you should taste one, because undercooked squash is unpleasant.
3. In a small separate pan heat at least two tablespoons of oil until it is quite hot - not smoking - careful! - add your individual sage leaves. They should crisp as they hit the oil. If they don't the oil is not hot enough. Crisp lightly on both sides - you would like them to get a crunchy texture, but don't overdo it.
4. Serve your pumpkins on a plate and add sage leaves on the top. This goes really well with a fresh salad and maybe an oat burger on the side.

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

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.

The Flexetarian Vegetarian Conundrum:

After being a vegetarian for almost 20 years I have been every kind of vegetarian you can think of.
From the occasional vegetarian - I guess that is how most of us started out - some teenage rebellion combined with a disdain for everything ordinary - I went through a couple of try-outs, that would go really well for a few weeks and than fall flat.
Than later came the ovo-lacto phase, which morphed into years of being a happy vegan, which morphed into years of being a happy raw food vegan to - right now.
Where am I right now? Well, to be quite honest - I am back to square one - being an ordinary ovo-lacto vegetarian. How did I end up back here? Not that there is anything wrong with being just an ordinary, run-of-the-mill kind of vegetarian, mind you!
The economy has a lot to do with it for me.
Going back to organic eggs and organic milk seems to be cheaper when in a severe crunch, and so a dedicated vegan is sent back three squares and becomes a regular vegetarian once again. At least for now.
Especially in winter - when produce is available to me almost exclusively in the supermarket or health food store - at a high price and so-so quality, I cannot imagine trying to be a raw fooder on a limited budget.
Now, I know that some of you manage it somehow - I would love to hear how you stick to your vegan, raw fooder or other guns in times of economic distress.
Comments anyone?

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.

No-Crash Risotto:

A quick and filling dinner - that doesn’t have to be expensive, and doesn’t have to make you feel heavy and drained of energy - Mushroom Risotto.
A big misconception about risotto is that you have to buy a special kind of rice to make authentic risotto and that it takes hours to cook. Yes, most gourmet chefs will go on and on about arborio rice being the only official risotto rice. In my opinion arborio rice, which is almost always white, is super starchy, extra expensive and nutritionally akin to bleached paper napkins kind of rice.
I have been super successful with short grain brown rice, which nutritionally is the only acceptable type of rice in my book and it is really not that expensive. It cooks beautifully to a nice creamy consistency in about 25 minutes and since it is not overly starchy it gives a nice “No crash risotto”.

The other ingredients of your risotto are highly seasonably adjustable. Mushrooms and leeks are some of my favorites.


No-Crash Risotto - for four servings you will need:

0.5 pounds short grain brown rice 0.5 lb @ $1.39 = $0.69
½ bunch leeks - can be two small stems or one thicker one = $1.20
1 tablespoon coconut oil or oil of your choice = $0.50
8 oz mushrooms, coarsely chopped = $1.50

1 tablespoon of dried porcini mushrooms - 0.02 lb @ $39.49 = $0.79
2 tablespoons of grated percorino romano - 0.04 lb @ $6.49 = $0.26 (or omit)
1 tablespoon soy sauce = $0.10
½ tablespoon dried - rosemary, sage, marjoram or thyme or use fresh if available + $0.05

Total cost for 4 servings: $5.09

1. In a large pot bring brown rice to a rolling boil with at least three times its volume of water. Use a big pot and be generous with the water. After it reaches the boil - turn down to a simmer and let it bubble for 20 more minutes with a lid that is slightly askew.

2. Reconstitute the dried mushrooms with about ½ cup of very hot water.

3. Wash the leeks throughly - two or three times if necessary - separating the leaves - they can trap quite a bit of dirt. Once clean cut into ringlets and lightly saute in a bit if oil. Add the soy sauce and the mushrooms - cover and let soften over medium low heat. About ten minutes. About midway through - add dried mushrooms with their soaking water.

4. Check on rice - it should have absorbed lots of water and be really soft and creamy. Make sure it does not stick and cook a little longer if necessary.

5. Once rice is cooked - mix with the wilted vegetables add some cheese and serve.

Main Dish: Super Easy Bean Chili + Leftover Recipes!

I know you all have a favorite chili recipe. This is the bare bones version - a great way to stretch a budget and an awesome cornerstone for a whole week’s worth of dinner, dinner variations and lunches. After all, chili is not just a main dish, but also an ingredient in dishes such as tacos, fajitas, burritos and can easily be made into a soup. There are not many recipes that are that versatile.


Super easy Bean Chili:

 For about six servings you will need: Cost from $6.31


½ pound dried beans - prepared the Romanian way - or substitute two cans if you are in a rush = $0.90 for dried or $2.00 for canned

vegetable oil of your choice - $0.50

1 28 oz can tomato - you can used crushed, or whole peeled or sauce = $1.79

2 large onions - chopped roughly = $1.10

2 large carrots - diced = $0.35

2 green peppers - chopped ( can be omitted if organic green peppers are too expensive) $1.00

about two cups corn - frozen works well ( highly optional) $1.00

1 head garlic - cloves roughly chopped - or if you must substitute, one generous tablespoon garlic powder $0.37

1 small can green chilies or 1 fresh chili pepper - (believe it or not those are optional) =$1.25

1 tablespoon cumin = $0.10

1 tablespoon chili powder = $0.05

hot pepper - dried or liquid = $0.10

2 tablespoons salsa ( can be omitted - but rounds up the flavor nicely) = $0.25

fresh cilantro - really nice when you can add it, but optional = $0.50

Salt and pepper = $0.05



1. After you have prepared your basic beans or opened two cans of beans, chop onions, carrots and green peppers and gently sauté in two tablespoons of oil.


2. While your veggies are sautéing prepare your fresh garlic - roughly chop or finely grate with a cheese grater and add to the sauté. Move everything around - the garlic usually makes things sticky, and once you see the onion softening add a tiny bit of the tomato sauce.


3. In about half a cup of tomato sauce - dissolve your spices - cumin, chili powder, garlic powder( if you use it) and stir to dissolve - add to your saute and once stirred in, add the rest of the tomato sauce.


4. Add beans, corn and chilies and turn heat down to simmer. Let simmer for about 35 minutes. Mix occasionally, taste and add salt towards the end, also add hot peppers to taste.



Potluck variation chili:

When I take this recipe to a gathering of non-veggies, I usually add some sort of vegetarian version of ground beef to disguise my chili. Peoples jaws drop when after they lapped it all up they are told they just had vegetarian chili. So, to add extra protein you could use TVP- texturized vegetable protein - the best brand in my opinion is made by Heartline Meatless Meats - their products absolutely rock! You could also use their vegetarian jerky which they sell in little lunch box bags - they are under a dollar - the jerky cut into little strips would dress up any chili.

A more expensive option is ground beef style crumbles found in the freezer section by Boca Burgers or Ground Beef style quorn. But do keep in mind that none of these products are needed and they make this dish considerably more expensive!



Ideas for leftovers:



Leftover chili is awesome!



Leftover recipe 1: Burritos


You will need:


Leftover chili

One package whole wheat tortillas

½ jar salsa

Cheese of choice - optional of course



1. Heat oven to 375º. Heat up your leftover chili in a pan.


2. If you have an electric stove - rejoice - perfect for heating up tortillas - just heat on very low setting and then put the tortillas directly on the coils. Warning this is a major fire hazard - so watch them like a hawk and leave them on there only for about ten seconds. If you don’t have an electric stove, either omit this step altogether or heat up your tortillas in a pan over low heat for a couple of minutes. Basically, you want to heat them so they become nice and pliable and not to be ice cold straight out of the refrigerator. (Yes, I keep my tortillas in the fridge - they last longer that way)


3. Scoop some chili into each burrito, add some shredded cheese and a small scoop of salsa, roll up and arrange in a slightly greased baking dish our better yet in a large cast iron pan.


4. Use up all your tortillas and your chili - and layer your burritos in the pan. Top with salsa and some more cheese and put in oven for about 10 - 15 minutes. Not really to cook just to heat everything well through.


5. For my vegan friends - the cheese is absolutely optional - the meal tastes equally good without it - if you want to splurge on vegan cheese you can but it is certainly not necessary and a tad expensive.



Leftover Recipe 2: Bean Soup:



Takes minutes and is phenomenally delicious and filling.



You’ll need:

Leftover chili

1-2 28 oz cans of crushed tomatoes - or any style that is on sale - break down large chunks if necessary

1- 2 cups of basic beans - either prepared the Romanian Way - or canned

dried herbs

salt and pepper



Sorry I am a bit vague with the the number of cans of tomatoes and beans, but it really depends on the amount of chili you have left over. You want the chili - tomato ratio to be equal, maybe leaning towards the chili a bit. But again my recipes are merely suggestions, I am sure you can make a stunning soup that would be much heavier on the tomatoes.



1. Mix all ingredients in a large bowl and heat.


2. Taste for seasoning - you probably will have to add - salt, pepper, and any dried spice (short of mint) should lend itself well - oregano, marjoram, sage, basil will all work well. You can add extra chili powder and adjust hotness according to your wishes.


3. You may top with a tad of shredded cheese - just before serving - for extra impact.

Cheap Vegetarian Food: Beans

There is simply no other food available that will feed you and your family as variedly, deliciously and cheaply as beans. I know some of you have some major reservation regarding the musical fruit - but cooking beans is certainly not the magic trick some people make it seem. With very little prep - how hard is it really to soak something overnight in water? - this should absolutely be an easy part of the way you eat.

To put is more bluntly - the more bean and lentil dishes you can cram into your weekly menu, the cheaper - and many times better, you will eat.

Beans come in two forms: dried and canned. Since we are talking affordability, dried beans are the better option - obviously. But canned beans do have their place. They are a great emergency staple - dips, main dishes, soups are all of a sudden available in a matter of minutes, whereas the dried beans do take some forethought. However, always keep in mind that money wise the canned bean manufacturers really charge for their pre-cooking services. Also, for those of us with delicate digestive systems, dried beans prepared according to the method explained below may be gentler.



Beans - the musical fruit:


Beans prepared poorly can be quite unpleasant. In my family we all have quite sensitive stomachs when it comes to beans and I have tried many methods of preparation, until I found a way to make eating beans an enjoyable part of a meal. Here is what I have found out:



A - Lentils are generally gentler than beans - they are a slightly different type of legume and are an excellent way to get started.



B - soaking is both easy and necessary. I don’t know why some people make such a big deal out of pouring a cup of beans into a larger cup with water.

It literally takes two seconds and I think the beans look like little jewels submerged in the water. It puts me in a good mood knowing that in a couple of hours time they will be ready to feed me and my family. Even though most people say you don’t need to soak lentils - I soak all legumes and would recommend you do the same, especially if you are a bean novice. I like to err on the side of caution. I find overnight soaking to be the most convenient. If you have to dash off to work in the morning - just change the water - and give your beans an extra soak - so they are ready to be cooked when you come back. But generally overnight is all the soaking that is needed.



C - we are all different when it comes to digesting beans - some lucky people never have a problem and others have to be more cautious. There is even a difference within different types of beans from person to person. Someone, who may have a harder time with black beans could chose to make a chili with Navy beans or lentils, because their digestion will be easier on them. I personally see very little difference when it comes to the taste of bean types - what changes is mainly color, shape and texture, when cooked. So substitute wildly and take advantage of sales. Chili for instance, can be made with pretty much any bean or lentil - the texture of the dish may change every so slightly, but the taste and nutritional profile will certainly remain unaffected.


Nutritionally they are all little miracles. Beans are packed with protein, contain impressive amounts of fiber, help lower cholesterol, help regulate blood sugar levels and contain a wide array of phyto nutrients, vitamins and minerals.



Now comes the cooking. I call this the Romanian method - since I observed it first from my Romanian nanny, not paying much attention then, but when I heard it referenced again as the bean cooking method of Romanian peasants, I remembered 
it and so it shall be the “Romanian method”.



 The Romanian Method for cooking gas free beans:


 This will also work for lentils - but be careful not to overcook them or they will fall apart.


Basically all you need to do is gently boil the beans three times.



* First chose the amount of presoaked beans you want to make - you should make more, rather than less because they keep well in the fridge - which gives you access to instant beans just like from the can only for a fraction of the cost, and also if you make too much, beans freeze well. At most I would want you to have to prepare your basic beans only once a week.


* Combine your presoaked beans with a lot of fresh water - somewhere around 3 to 4 cups of water to every cup of bean.


* In a large pot over medium heat bring to a gentle boil - that can take anywhere from 10 to 15 minutes depending on your stove.


* Once boiling, turn off the heat immediately - and carefully drain your beans - rinsing off all the cooking water. Clean the pot well - scrub off any stuck-on foam and continue.


* Repeat the process - once again filling the pot with beans and fresh water in 3:1 ration and again over medium heat bring to a very gentle boil. Note: do not add salt. That will not help and leads to tough beans.


* Once the boil is reached, turn off the heat and carefully pour off the water - rinse your beans and repeat once more.


* Now we are at our last step - again submerge your rinsed beans in a generous amount of fresh cold water and bring them to a gentle boil and then reduce the heat down to a simmer. The beans should simmer covered for anywhere from 15 minutes for little lentils to 45 minutes for some heartier beans. Timing really depends on your stove and the freshness of the beans in question. Also if you will continue cooking your beans you can leave them just al dente since they will be exposed to more heat. Therefore the chart below is only a very general guideline.
The goal here of course is a creamy, soft bean that is neither mushy nor broken and certainly not hard or chewy. Practice makes perfect. It helps to take notes - so you will have your own magic bean formula for next time.


Now you will have a couple of cups worth of basic beans - some of which you can use immediately in your recipe of choice - the rest should be stored in the refrigerator to be used within the week, or frozen in one cup increments to be kept for a lot longer.



Bean chart: 
Soak all beans at least overnight. You can soak them longer, just change the soaking water every 12 hours and soak them in the refrigerator, when it is very hot so they don’t go sour. If little white sprouty buds develop at the end of your beans,rejoice, that means your beans are fresh and alive! Cook these sprouted beans extra gently and for a shorter time.



Bean name: approximate cooking time - after two times boil a la Romanian method



Adzuki Beans 30 minutes

Black-eyed Peas 45 min

Chick Peas 50 min

French lentils 35 min

Green lentils 45 min

Green Peas (Split peas) 30 min

Kidney Beans 50 min

Mung Beans 45 min

Pinto Beans 50 min

Red Lentils 20 min


Easier than Pie! Make your own Granola Bars!

Why spend $2 or even up to $4 on granola bars with very questionable ingredients if you could make some that are actually nutritious, tailored to your taste and cheap?
Standard granola bar template:

A - Grain base: Most often rolled oats, but could also be puffed rice or millet or combination of grains. This accounts for about ⅔ of your granola bars substance.

B - Nuts and seeds - unless you are allergic - in which case you just omit - this is what gives the granola its nutritional value. All nuts are fine - almonds are always my favorite nutrition-wise. Suggestions: Peanuts, almonds, walnuts, cashews, sunflower seeds, sesame seeds, flaxseeds, pumpkin seeds - all should be unroasted, organic if affordable and sugar free.

C - Fun stuff - that’s where the customization comes in - anywhere from chocolate chips to flaxseeds - you can either go sweet or nutritious - it is yours to chose. Of course you can also make compromises and add a little bit of junk and lots of good stuff. The list here is pretty long: shredded coconut, TVP(for extra protein), chocolate chips, carob chips, white chocolate chips, pretzels, yogurt covered raisins, bits of leftover cereal, mini marshmallows etc

D - dried fruit - again anything goes - if the dried fruit is a bit big chop down to about chocolate chip size - scissors work best. Suggestions: raisins, figs, blueberries, strawberries, cranberries, apples, apricots etc

E - glue - otherwise know as sugar. Actually what you want is a combination of sugar or honey or agave nectar with a certain amount of nutbutter - peanut or almond work really well - tahini or sesame seed butter is really nutritious as well

F - flavorings: a touch of salt is essential to bring the flavors together, cinnamon, vanilla, orange zest all works well - for more unusual flavors try hot cocoa mix or paprika, sage and chili mix - Who says granola bars cannot have a savory flavor?

So, pick one or several favorites from each group and get mixing. The recipe I used is geared towards my son’s taste - notice the absence of dried fruit. Go ahead make your own and share your favorite combinations.

Granola Bars: makes about 20

3 cups rolled oats = $1.38
½ cup shredded coconut = $0.30

½ cup pumpkin seeds = $0.48
1 cup walnuts = $1.89
½ cup almonds = $0.79
¼ cup flaxseeds = $0.12
1 teaspoon sea salt = $0.05
1 teaspoon cinnamon = $0.09
¼ cup agave nectar = $0.64
¼ cup peanut butter = $0.68
¼ cup dark brown sugar = $0.03

Total for 20 granola bars: $6.45 or $0.32 per granola bar

1. Heat oven to 325º. Line a baking sheet with parchment paper and arrange oats, nuts, seeds and coconut shreds and toast for 15 minutes.

2. Combine the wet ingredients - agave nectar and peanut butter - with the flavorings salt, cinnamon - leave out stuff that would melt such as chocolate chips - and combine with the sugar - stir over a low heat until the sugar melts.

3. Combine the dry toasty ingredients with the guey ones and mix well. Spread out in a baking pan - so the mixture comes up about ¾ of an inch on the sides. If you like your granola bars thinner use a bigger pan or a smaller one of you like them chunkier. Press down well so there are no air pockets. Bake for 30 minutes.

4. After the baking sheet has cooled down completely - cut with a very sharp knife - pressing down with your weight to produce clean cuts. Enjoy!

Easy lunch or superfast dinner: Beans a la paprika:

This works with any bean white, black, lentils or chickpeas - it is quite addictive and if using canned beans, takes all but five minutes to prepare. How about for a quick lunch? Can also be assembled and eaten cold - if you have to bring lunch to work. Go easier on the garlic then or omit all together!

Beans a la Paprika - Total cost: $8.65 serves 3 ½ - or add another can of beans (no need to up the other ingredients) and for an extra dollar it will serve four comfortably. Of course this is a bit of an extravagance in the winter, when in summer this dish would easily be 2 or 3 dollars cheaper - but I had a craving!


You will need:

2 cans beans or equal amount prepared dried beans = $2.00
1 cup chopped fresh tomatoes or if those are off season - 1 cup cucumbers chopped - or both! = $1.79 for organic cuke - ouch! plus $2.16 for the organic tomato - sigh!
1 onion - chopped finely = $0.55
2 tablespoons olive oil = $0.60
1 cup plain yogurt $0.90
2 - 3 cloves fresh garlic, or as much as you can handle and the people around you will let you get away with - it will not cook, so it will be quite strong - proceed with caution = $0.10

fresh parsley - only if you can get it cheap, otherwise omit - dried parsley is a waste of money in my opinion =$0.40
1 teaspoon - cumin seeds - if you don’t have seeds, powder will do, but you need to add it later - not directly into the oil or you will have a clumpy mess = $0.05
1 teaspoon paprika - kind of essential - if you omit, you will have to come up with a new name = $0.05
salt and pepper = $0.05



1. Heat the oil in a pan and add the cumin seed over low heat. When they start jumping and crackling immediately reduce heat and add the onions. Saute lightly until the onions soften. Add the chopped tomatoes if you are using them. If using cucumbers add them at the end. Add the drained and rinsed beans.


2. In a bowl mix yogurt with the freshly grated garlic (cheese grater works best) some salt and pepper and the paprika.


3. Chop parsley roughly and add to beans - this would be the point where you can add the cucumbers. Season with salt and pepper and stir to make sure everything is mixed and heated. Turn off the heat and fold in the yogurt sauce - again mixing thoroughly. Serve immediately with some crusty whole wheat bread.
This can easily be made vegan - simple omit the yogurt - obviously and use tofutti cream cheese or vegan sour cream.I for one am not a big fan of vegan yogurt, but love vegan cream cheese!

TVP Sheperd’s Pie


I love this one - it is quite heavy, but really filling and so affordable. It is not your standard sheperd’s pie - this one is really the deluxe version nutritionally speaking. A bit elaborate for a week day meal - although you could easily pre-prep all the way to step 9 - and then just pop things in the oven, but I actually see this more as a center of a Sunday meal, when you have friends or family over.
Regarding the TVP ( Texturized Vegetable Protein) - found in your health food store’s bulk bin - or slightly more expensive pre packaged by Bob’s Red Mill. I know some people are a bit hesitant about soy in general and TVP in particular. I think it cannot be ignored as a cheap protein source for vegetarians. I would not make it the only source of protein and I would not eat it for breakfast, lunch and dinner for months on end, but I think it is much smarter to buy soy protein this way rather than plunking down a fortune for meatless crumbles made by Boca Burger and company with a hefty 75% mark up. “Morning Star Crumbles” for instance goes for $3.99 for 12 oz - which means you would have to use at least two packages for this dish, turning it from a $9 into a $16 dollar dish. That is a bit much and the nutritional value does not change either way. Also chances are, you are consuming TVP whether you like it or not - it is found everywhere from burgers to power bars. Every time you read “soy protein” it means TVP.

Sheperd's Pie:

Serves six: Total cost: $8.94



You will need:

¾ pound of potatoes - scrubbed, but not peeled = $0.80
¾ pound of sweet potatoes or yams - scrubbed, but not peeled = $0.80
6 tablespoons vegetable oil of your choice = $ 2.00
1 large onion, chopped= $0.55
2 large carrots, chopped = $0.35
1 other root veggie chopped - parsnips, rutabaga, celery root ( or omit ) = $0.40
1 bunch leafy greens - spinach, kale swiss chard etc cleaned very well and chopped roughly = $1.69
3 cups dry TVP = $1.47

2 tablespoons ketchup - or two tablespoon tomato sauce with a teaspoon sweetener=$0.20
½ teaspoon salt = $0.05
½ teaspoon oregano ( you may omit one of these dried herbs if you are out - but try to use at least two) = $0.05
½ teaspoon marjoram = $0.05
½ teaspoon ground sage = $0.05
½ tablespoon garlic powder or 4 cloves fresh garlic - be generous here, you could even use a whole bulb = $0.18
2 tablespoons soy sauce = $0.20
2 tablespoons milk - any kind will work $0.05
1 tablespoon flour or potato starch $0.05



1. Preheat your oven to 400º. Fill a large pot with about 2 inches of water and bring to a boil. Meanwhile dice your scrubbed potatoes and sweet potatoes into 1 inch cubes. Put your cubes into a steamer basket and suspend over your boiling water - cover with a lid and steam for 10 minutes. Alternately, if you don’t have a steamer basket - just use more water and boil the potato cubes right in the water.


2. Submerge you TVP in twice the volume of boiling water and add the ketchup or tomato sauce - and 1 tablespoon soy sauce. Cover and set aside.


3. In a pan saute the onion, carrots, root veggie in about two tablespoons of vegetable oil over a gentle heat. Drain the TVP and reserve the water.


4. Add the drained TVP and the remaining soy sauce to the vegetable saute and use about ½ cup of the TVP soaking water to dissolve all dry spices.


5. Add the spice water to the saute and grate your garlic and add that as well if you are using fresh. Make sure you have a nice simmer going, up the heat to medium if necessary and cover with the lid askew - you don’t want an airtight cover or your saute will dry up.


6. Check on your potatoes, pierce one with a sharp knife - they should be soft. Drain them or simply remove the steamer basket from the pot and put them laid out on a plate to let them cool.


7. Add your green leafy vegetables to your saute. Mash the cooled potatoes with the 4 remaining tablespoons of vegetable oil and the tablespoons milk - season with salt and pepper and set aside.


8. Check on your saute - the veggies should be soft - the greens wilted. Remove the greens from the top. Add a little flour or starch to the saute to thicken the water - stir and turn off heat.


9. In a greased, rectangle baking form arrange the saute veggies then top with the greens and finish with the mashed potatoes. Rake with a fork gently through the top layer of your mashed potatoes to form little peaks and valleys - makes the top look pretty.


10. Bake for 30 minutes until the potatoes have taken on a golden brown color. You can also broil for the last minute for extra browning - just watch it like a hawk.





Ideas for leftovers:



Leftover recipe: Croquets



You’ll need:



Leftover sheperd’s pie
 & oil



1. Preheat oven to 375º. Line a cookie sheet with parchment paper and lightly brush with a high quality vegetable oil.


2. Basically you will shape little bits and pieces from your sheperd’s pie into croquets. Remember you are in charge as to what your croquets look like. There is no wrong shape here - and the taste certainly will not be affected by the shape or your croquets. With a tablespoon take a scoop of sheperd’s pie and with wet hands shape into a round or oblong small shape. Make sure that you have a bit of everything in your little ball - a bit of the veggie bottom and a lot of the mashed potatoes. The outside of your croquet should be mainly potatoes - with the veggies forming the inside. You may have to chop the leafy greens with some scissors - otherwise you may have long, dangly unruly strands. Arrange croquets on your cookie sheet.


3. Bake for 20 minutes or until golden brown - think Hash Browns for color.

Red Lentil Dal

Total cost for four servings: $5.92
Cost to transform leftovers into 1 soup and 1 dessert: $3.04


One of my absolute favorites. It cooks a lot faster than you would think and it is such an elegant dish. You can adjust the hotness by upping the amounts of spice.
Both the crushed tomatoes and the coconut milk are optional and either or. I usually add neither since the dal is creamy enough without them and use the tomatoes or coconut milk for transforming leftovers of this dish into an amazing soup.

Ingredients by order of importance:

1½ cups red lentils - about $3.29 per pound - for 0.86 lb = $2.83
1 onion - non organic yellow - $0.99 per pound - for 0.56 lb = $0.55
coconut oil - 1 tablespoon = $0.50
½ head garlic - non organic - $0.37 per head = $0.17
curry powder - 1 tablespoon - $15.95 per pound = $0.32
½ teaspoon salt = $0.05
guaram masala - ½ tablespoon - $18.99 per pound = $0.25
ginger, fresh grated - 1 tablespoon - $0.25
1 28 oz can crushed tomatoes = $1.29 (optional)
or 1 13 oz coconut milk = $1.99 (optional)


½ pound brown rice, as a side dish - $1.39 per pound = $0.70

¼ tablespoon coconut oil = $0.25
pinch of cardamon = $0.05

1. In a pot wash the rice thoroughly and with about three times its volume in water set to boil.
2. After rinsing the red lentils, set with twice their volume in water and also bring to a boil.
3. Meanwhile, dice the onion and peel the garlic cloves and mix your spice with about 1 ½ cups water.
4. When the lentils are foaming turn off heat and carefully drain in colander in your sink and rinse. Turn down the heat for the rice to a slow simmer.
5. Over low heat melt 1 tablespoon coconut oil and saute the onion until golden. With a cheese grater grate your garlic cloves and add to onion. Keep things moving so nothing sticks. Add pre boiled red lentils and water with dissolved spices. Add another cup of water ( or the crushed tomatoes or the coconut milk instead), salt and grated ginger and cook over medium heat for about 20 minutes or until all water is absorbed. Taste to make sure lentils are very soft. The rice should be done as well by then - taste to make sure it is soft. Drain the rice and mix with ¼ tablespoon coconut oil and a pinch of salt and cardamon.

Serves four with leftovers. Cost: $5.92

Recipe for leftover dal:

Indian soup:


If you have at least 1 cup leftover dal - blend with either the crushed tomatoes or coconut milk to create a stunning velvety soup for lunch or as a starter.

Recipe for leftover rice:

Rice pudding;

2 cups cooked rice leftover
1 can coconut milk $1.99
1 teaspoon vanilla extract $0.25
1 pinch cinnamon $0.05
½ cup agave nectar $0.75

Put all but ½ cup of the rice in blender and blend quickly. Add unblended rice and taste to adjust sweetness.

Recession Recipes a la Vegetarian on the Cheap!

First day of the second month of the new year - time to launch “Recession Recipes”. Every day until my birthday - March 31st - I will feature a recipe that can help you get out of any financial crisis, while still being healthy and delicious. Most of the recipes will be for dinners, but I will also feature delicious and affordable breakfasts, snacks and desserts. 
Many of these recipes will be staples - but some may be new to you. If there are any favorites you would like to have featured - send me a quick e-mail with your recipe (and a picture would be awesome too!) at vegetarianonthecheap@mac.com.
In each recipe - I will let you know which ingredients are absolutely essential - we are not going to be able to make Indian Dal without lentils obviously - but some ingredients will be optional a la - “If you have in the house great, but don’t run out to buy it”.
Also I will list the cost of the ingredients - according to how much I can get them for here - upstate New York in the middle of winter in 2009, so the cost may be slightly different for you.
Generally I will gear the recipes towards four servings, I always have leftovers( especially since switching to smaller plates), which I can never afford to waste - so each recipes will come with leftover ideas as well. That is usually how I see lunch - as a chance to use up what’s already in my fridge.
I hope that at the end of March will have a nice cache of recipes to build our weekly menus around. Let’s get this show on the road!