Vegan Archives - Page 12 of 15 - De Ma CuisineDe Ma Cuisine

Wednesday

9

April 2014

0

COMMENTS

How To: Take the Bite Out of Radishes

Written by Rachel, Posted in Dairy-Free, Dinner, Fruit, Gluten Free, Herbs, How To, Lunch, Quick and Easy, Roasting, Sides, Vegan, Vegetables, Vegetarian

Radishes they have a bit of a bite.

They’re peppery.

I get it.

They can be great raw, when mixed with the right flavors (ahem, two recent posts: Radish and Feta Toasts, and Radish Slaw).

They’re super in soups (yep, did that on purpose), tasty in frittatas, impossibly good (and impossible to detect) in Shepherd’s Pie.

Buuuut, let’s try one more way. Let’s roast them.

Let’s tame the heck out of them.

Oh, and this is gonna be really simple.

You ready?!

When I was working on this recipe I tried a few different things. I was going to make a sauce for the radishes, or maybe add a little more to them when roasting. But I realized that they didn’t need it.

They have a fun and interesting flavor. Why mask it?

I thought they’d be good quartered. They could be halved, or left whole. Just adjust the roasting time.

Then they’re tossed with just a few things: thyme, olive oil, salt, and pepper.

On to a baking sheet and they’re ready for the oven.

I told you it was going to be easy.

Just like their flavor, the colors become muted.

The remind me a bit of Easter eggs.

They’re served with a squeeze of lemon.

Simple as that. They’ve been tamed.

In my experience, cooking is generally a good way to tame a bold food. Whether it’s braised, roasted, sautéed, grilled… the heat usually mellows things out. However, if you’d like to try keeping things raw, mixing with complimentary flavors will also do the trick.

For radishes, think things like:

Lemon + dill + crab + cucumber + cream cheese.

Lemon juice + olive oil + parsley + onions.

Shrimp + soy sauce + scallions.

I like to chop or grate loud veggies when they’re going to be eaten raw (hello garlic, red onion, and radish!). It lets them continue to sing, just a little bit quieter, in harmony with the other ingredients.

There’s no need shy away from radishes any more. Whether they’re raw or cooked, I’ve got you covered.

Happy Eating!

Roasted Radishes

Recipe Type: Side, Roasting, Vegetarian, Vegan, Vegetables, Radishes

Author: Rachel Oberg – De Ma Cuisine

Prep time: 5 mins

Cook time: 25 mins

Total time: 30 mins

Serves: 2

Taming radish’s peppery bite by roasting them.

Ingredients

1 bunch (about 8) radishes, tips and tails removed, quartered
1 t olive oil
to taste salt
to taste pepper
1/4 t dried thyme, crushed
lemon wedges, for serving

Instructions

Pre-heat the oven to 375F.
Toss radishes with olive oil, salt, pepper, and thyme. Place cut side down on a baking sheet and roast for 15-20 minutes. Flip and roast for 5 minutes more.
Serve with a squeeze of lemon.

3.2.1269

Thursday

13

February 2014

0

COMMENTS

Vegan Roasted Butternut Squash Soup

Written by Rachel, Posted in Dinner, Fruit, Gluten Free, Holiday, Lunch, Main Dishes, Roasting, Soups, Storage/Prep, Vegan, Vegetables, Vegetarian

There are some serious nutrition trends out there. Here’s one that I can wholeheartedly embrace… no pun intended… Heart Healthy Eating.

Let’s do this.

Let’s get on the bandwagon.

Let’s treat out hearts well.

And, at the same time, let’s feed ourselves and our loved ones a delicious dinner.

You in? I am.

Let’s start with some soup. A creamy, dreamy, super simple butternut squash soup.

The squash is halved, seeds scooped out (and saved for another time – they will be seasoned and roasted), drizzled with olive oil, and roasted.

The sweet roasted flesh is scooped out. We will need about 3-4 cups for our soup.

This is a simple recipe. You won’t be stuck in the kitchen all day. Squash is the main ingredient, and it’s accented by honey, thyme, coconut milk, and some spices.

Trust me. This is a good one.

After the soup comes together on the stove for a few minutes, lemon juice is added. It brightens the soup and gives it a bit of a tang… just a bit.

The soup is puréed with a hand blender (or your favorite countertop blender – be sure to remove the plug in the lid and cover with a clean tea towel). It’s the smoothest, creamiest soup I think I’ve ever made.

I’m ready for seconds.

This soup is so wonderfully good for you. Why?

Let’s look at the color. We’re told to eat a rainbow of colors (um, we’re talking fruits and veggies though, sorry Froot Loops, you are not included here). I’ve read that these colorful fruits and veggies are not just pretty, they contain bioflavonoids that are shown to “have anti-inflammatory, anti-allergic, antiviral, and anti-cancer properties” (4).

This bright orange vegetable is suuuuper high in vitamin A, it’s a great source of vitamin C, and a good source of folic acid, magnesium, potassium, vitamins B6 and E.

For the heart, it’s got Omega-3 fatty acids, (the heart relies on fatty acids for fuel – two that are essential are omega-3 and omega-6 fatty acids (4)) it’s very low in fat, and has no cholesterol. (1) (2) (3) It’s a good source of dietary fiber. Diets that are low in fat (especially saturated fats) and high in fiber are a great way to lower cholesterol, which in turn can improve your heart’s health. (4)

Niacin, also found in butternut squash, can help lower LDL cholesterol (the bad one) and raise HDL cholesterol (the good one – it “is a fat that campaigns for free-flowing blood, and never sticks around to cause trouble in the arteries” (4)). Niacin can also help lower “fibrinogen, a blood protein that causes clot formation”. (4)

I’ve mentioned cholesterol quite a bit. Should we talk about why it’s bad? Easy, it’s a killer. It can lead to heart disease, or coronary artery disease. Let’s get off that road and on to a road to good heart health.

For your heart healthy Valentine’s Day dinner (or any dinner, really), I’ve come up with a four course menu that’s full of delicious goodness.

Starter

Vegan Roasted Butternut Squash Soup

Salad

Warm Arugula and Orange Salad

Main Course

Oven Roasted Chicken

Chard Wraps with Quinoa and Walnuts

Honey Roasted Carrots

Dessert

Ginger Squash Cake with White Chocolate Frosting

Happy Heart Healthy Eating!

Vegan Roasted Butternut Squash Soup

Recipe Type: Healthy, Dinners, Main Dishes, Side Dishes, Starters, Soups, Vegan, Vegetarian, Gluten-Free, Dairy-Free, Easy Meals

Author: Rachel Oberg – De Ma Cuisine

Prep time: 20 mins

Cook time: 75 mins

Total time: 1 hour 35 mins

Serves: 4-6

A heart healthy and delicious soup. Perfect to start a meal or to star as the main dish.

Ingredients

4 small butternut squash (about 3-4 C when cooked), halved, seeds removed
2 t olive oil
1/8 t allspice
pinch cayenne
pinch nutmeg
1/2 t dried thyme, crumbled (or 1/2 T fresh thyme, chopped)
1 T honey
to taste, salt
1 to 1 1/2 C coconut milk
2 C water (or more if desired)
1 T lemon juice
olive oil, for serving

Instructions

Pre-heat the oven to 350F.
Drizzle the cut side of the squash with olive oil. Place oil side down on a baking sheet. Bake at 350F for 45-60 minutes, or until flesh pierces easily with a fork.
Scoop flesh out of skin and place in a soup pot. Add seasonings, honey, coconut milk, and water. Cover and bring to a boil. Uncover, and reduce to a simmer and cook for 10 minutes, stirring occasionally.
Remove from heat. Add lemon juice. Blend to desired consistency (with a hand blender or a countertop blender). Taste and adjust seasoning.
Serve with a drizzle of good olive oil.

3.2.1269

(1) Nutrition Almanac, Mc Graw-Hill 2001, Fifth Edition, Lavon J. Dunne

(2) http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2648/2

(3) Agricultural Research Service, United States Department of Agriculture

(4) Nature’s Medicines, Rodale Inc. 1999, Gale Maleskey

Friday

7

February 2014

1

COMMENTS

Heart Healthy Chard Wraps with Quinoa and Walnuts

Written by Rachel, Posted in Dinner, Fruit, Gluten Free, Grains, Lunch, Main Dishes, Quick and Easy, Quinoa, Sides, Vegan, Vegetables, Vegetarian

I’ve read that leafy greens are good for you. Some of you might be sighing and wishing I was wrong. But, it’s just true. So let’s all cheer for greens!

Specifically, let’s go crazy for chard.

Want to know why it’s great for you?

One cup of chard has: 1.8 mg vitamin C (antioxidant, protects LDL cholesterol)‚ 18 mg calcium (strong bones), 30 mg magnesium (conducts electrical impulses of muscles and nerves), 136 mg potassium (“regulates water balance in the body” and “stimulates nerve impulses for the heart”) (1)‚ …to name just a few.

What it doesn’t have: a lot of fat and cholesterol (0.08 g fat, and 0 mg cholesterol ). (1)

Chard and other fruits and veggies contain antioxidants, which, along with other compounds, “prevent plaque from building up on the arterial walls, reduce blood pressure, and strengthen heart muscles.”‚ (1)‚

Let them eat chard.

Let’s talk about quinoa.

One cup of quinoa has: 22 g protein, 10 g fiber, 83 mcg folic acid, 4.98 mg niacin (vitamin B3) (“important for blood circulation and reducing cholesterol levels in the blood”) (1), 102 mg calcium, 357 mg magnesium, 697 mg phosphorus, and 1258 mg potassium. (1)

Know what it doesn’t have a lot of? Fat and cholesterol (9.9 g fat – 1 g saturated – the bad kind, 2.6 unsaturated – the good kind, 4 g monounsaturated – the good kind, 0 g cholesterol) (1).

Hello heart health.

Walnuts, walnuts, walnuts.

One cup has: 14.8 g protein, 6.7 g fiber, 98 mcg folic acid, 99 mg calcium, 380 mg phosphorus, 450 mg potassium, 47 g unsaturated fat, and 8.9 g monounsaturated fat. (1)

Know what they don’t have a lot of? Saturated fat (4.5 g) and cholesterol (0g). (1)

Walnuts contain omega-3 fats, which “inhibit blood clotting, encourage activity of the parasympathetic nervous system, increase blood flow, protect against heart arrhythmia, dissolve clots, lower blood triglycerides, raise HDL cholesterol, and have anti-inflammatory properties.” Omega-3 = clearer arteries. (1)

Notice a trend?

Why do these things matter? Why should you care?

Here’s why…

It’s simple, the heart is a necessary component for life. So let’s treat our hearts to wonderful fruits and veggies, good fats and lean proteins, and plenty of vitamins and minerals.

Happy Eating!

Heart Healthy Chard Wraps with Quinoa and Walnuts

Recipe Type: Main Dishes, Side Dishes, Healthy, Quick and Easy, Greens, Dinners, Vegetarian, Vegan, Gluten-Free, Dairy-Free

Author: Rachel Oberg – De Ma Cuisine

Prep time: 20 mins

Cook time: 18 mins

Total time: 38 mins

Serves: 4-6

These quick and easy wraps are full of nutrients and heart healthy goodness.

Ingredients

1 T olive oil
3-4 small or 2 large leeks, washed well and chopped
1 spring onion, chopped
1 C quinoa
1 lemon, zested
1/4 C raisins, chopped
dash cayenne
to taste, salt
to taste, pepper
2 C water
1/2 C walnuts, chopped
1 lemon, juiced
toothpicks
6-8 large chard leaves (leave 1″-2″ of stem)
salt
water

Instructions

Heat a medium saucepan and add oil. Add leek and onion. Cook over medium heat for 3-5 minutes.
Add quinoa, lemon zest, raisins, cayenne, salt, and pepper. Cook for about 2 minutes.
Add water, cover, and bring it to a boil. Uncover and cook for 10 minutes, or until quinoa is cooked.
Stir in walnuts and lemon juice. Taste and adjust seasoning.
Heat a large pot and add water and salt. When water is boiling add chard and cook for 1 minute. Transfer to a bowl of ice water to stop cooking. (Save boiled water to make vegetable stock.)
Scoop some of the quinoa filling on to the center of the chard leaf. Wrap the sides inward, then wrap the top and bottom to overlap the sides. Secure the stem with a toothpick.

Notes

To re-heat add a bit of vegetable stock or water to the bottom of a pan. Add the wraps. Cover with foil and bake at 350F for about 45 minutes, or until the filling comes to 165F.

Note: I’m not a healthcare professional. I’ve done a little bit of looking around. These are just some thoughts. Ok? Cool? Cool.

(1) Nutrition Almanac, Mc Graw-Hill 2001, Fifth Edition, Lavon J. Dunne

Tuesday

24

December 2013

3

COMMENTS

I’m Ready for Christmas and some Vegan Roasted Cauliflower and Potato Soup

Written by Rachel, Posted in Appetizers, Dinner, Gluten Free, Kid-Friendly, Lunch, Main Dishes, Potatoes, Roasting, Soups, Vegan, Vegetables, Vegetarian

I’m ready. So so so ready for Christmas. Most of our shopping was finished in Paris, and the gifts are wrapped and under the tree. (Speaking of Paris, I can’t wait to share about our trip, in the new year!) There’s egg nog in the fridge (not for me, but Tim loves it), and cider to heat up each night, to be drunk by the light of the Christmas tree. I love this season.

We Skyped with my family on Sunday. That’s when they did Christmas morning. We can’t be there every year, which is hard for me, but that’s what happens when you live far away. So I take the moments I can get. My favorite from Sunday was our niece, Anja, who is 15 months old, giving us (and the laptop she was looking at) kisses, over and over and over. My heart nearly burst with happiness. I will treasure that memory always.

Even though we won’t be traveling to see my family, Tim’s family is not as far away, and we are looking forward to spending time with them. And then, my youngest brother and his sweet girlfriend are coming to visit us. We have weeks full of fun planned with these special family members, and some dear friends.

In light of all the festivities, I will be taking the next two weeks off to play.

Since I’m smitten with soup, it seemed appropriate to share a great recipe with you to close out the year.

It’s a Vegan Roasted Cauliflower and Potato Soup. Veggies are roasted to deepen their flavor. Hot sauce is added for a hint of spice. And coconut milk is used for a creaminess. Then it’s all blended up to make a nice, happy, soupy dinner that is dairy-free, vegan, gluten-free, and vegetarian. I served it with some of our favorite biscuits.

With that, dear friends, I bid you good eating, Merry Christmas, happy holidays, and wishes for a most wonderful New Year.

Vegan Roasted Cauliflower and Potato Soup

Recipe Type: Vegan, Dairy-Free, Gluten-Free, Vegetarian, Dinner, Main Dishes, Soups, Vegetables, Roasting, Oven, Stove Top

Author: Rachel Oberg – De Ma Cuisine

Prep time: 10 mins

Cook time: 50 mins

Total time: 1 hour

Serves: 6

Ingredients

3-4 C potato, large chunks
1 onion, large chunks
2 large red radishes, large chunks
10-12 C cauliflower, large chunks
1 small head garlic
olive oil
to taste, salt
to taste, pepper
6-8 C water or vegetable stock
2-3 C coconut milk (almond milk would work too)
1 t of your favorite hot sauce
pinch chili powder
pinch ginger
4 t red wine vinegar
1/2 t lemon balsamic vinegar
to taste salt
to taste pepper
olive oil, for serving

Instructions

Pre-heat the oven to 375F.
Toss veggies with a bit of olive oil, salt, and pepper. Place on two baking sheets (keep onions in one section in case they’re done sooner and you need to remove them).
Cut top off the head of garlic, drizzle with olive oil, and wrap in foil. Place on one of the veggie baking sheets.
Roast veggies for about 45 minutes, or until tender inside, slightly crispy outside.
Bring water/stock to a boil. Add veggies, milk, hot sauce, seasonings, and vinegars. Cook for a few minutes.
Blend with a hand blender (or in batches in a regular blender, with the middle plug removed and the lid covered with a clean towel) until smooth. Taste and adjust seasoning if needed.
Serve topped with a drizzle of your favorite olive oil.

Notes

Leftovers can be frozen and reheated to go with your favorite sandwiches!

Monday

5

August 2013

0

COMMENTS

White Peach Salsa

Written by Rachel, Posted in Appetizers, Canning, Condiments, Fruit, Gluten Free, Sauces, Snacks, Vegan, Vegetables, Vegetarian

White Peach Salsa

Recipe Type: Condiment, Snack, Appetizer, Sauce, Dip

Author: Rachel Oberg – De Ma Cuisine

Prep time: 5 mins

Cook time: 60 mins

Total time: 1 hour 5 mins

Serves: 1 Cup

Sweet meets spicy.

Ingredients

2 C white peaches, diced
1/2 to 1 t apple cider vinegar
pinch pepper
salt, to taste
1 1/2 C white onion, diced
1/2 C water
1 chili pepper, ribs and seeds removed, diced (for spicier: leave seeds and ribs, or add another chili pepper)
1/2 to 1 t lemon juice

Instructions

All ingredients in a sauce pan. Bring to a boil, then reduce to a simmer and cook for about 60 minutes, or until liquid has reduced and it’s thickened, stirring occasionally.
Taste and adjust salt if needed.
Pour into a jar and refrigerate.

Newer Entries →

← Older Entries

Vegan Archive

9

0

How To: Take the Bite Out of Radishes

Happy Eating!

13

0

Vegan Roasted Butternut Squash Soup

7

1

Heart Healthy Chard Wraps with Quinoa and Walnuts

24

3

I’m Ready for Christmas and some Vegan Roasted Cauliflower and Potato Soup

5

0

White Peach Salsa

Looking for Something?

Support My Cookbook!

Favorites

Instagram

Recent Posts