Friday

20

February 2015

Eating Vegetarian

Written by Rachel, Posted in How To, Thoughts

We try to keep to a diet that’s full of real whole foods that are unprocessed or minimally processed, full of plants, good proteins, fats, and some meat.

Yes, I’m talking about meat in a post about eating vegetarian. Stay with me.

In our home, we eat meat because we like it. We like the taste, what it adds to a dish, the protein it provides. However… it’s not our only, or even main source of protein. I mentioned this in my recent post How to Eat Well on a Budget. While we love meat, it’s expensive, so we’ve cut way back on our consumption. And I think that our meals have been just as hearty, nutritional, and tasty as they would be if we were eating meat more often. Out of the 21 meals we eat each week, maybe 4 or 5 contain meat (and 1 or 2 of them are usually leftovers).

If you’re looking at it from a strictly need for protein perspective, there’s plenty of other foods out there with protein. No need to worry on that front. I rely on things like quinoa, lentils, beans, nuts, nut butters, eggs, dairy, tofu, grains, fruits, and vegetables. I’m confident that we’re not lacking.

For example, I’ve looked at the numbers for nuts and seeds before. But, looking again today was a good reminder about one of the many reasons that nuts are so good for us. If you look at the protein content alone, some of them may surprise you. Sesame seeds have 27.3g in one cup – sprinkle them on to your favorite Stir Fry for an extra boost. Sunflower seeds have 34.8g of protein in one cup. They’re awesome on salads, in granola, or just eaten raw. And, did you know that pumpkin seeds have a whopping 40.6g of protein in just one cup?! I’ve been adding them to my granola for some extra goodness, and snacking on them raw, in a mixture with almonds and sunflower seeds. (1)

Recommended Dietary Allowance for Protein (2)
	Grams of protein needed each day
Children ages 1 – 3	13
Children ages 4 – 8	19
Children ages 9 – 13	34
Girls ages 14 – 18	46
Boys ages 14 – 18	52
Women ages 19 – 70+	46
Men ages 19 – 70+	56

A Typical Day

Here’s what my protein intake might look like on a typical day:

Breakfast 8g: I really enjoy smoothies. They’re an easy way to incorporate fruits, veggies, and protein into a meal. This Summer Smoothie, for example, has close to 8g protein per serving. (1)

Lunch 16.21g: Squash ‘n Eggs (13.54g), fresh fruit (0.27g), and a slice of whole grain toast (2.4g protein) with butter. (1)

Dinner 22.35g: Vegetarian Soft Tacos on a whole wheat tortilla (14.74g), 1/2 C Spanish Rice (brown rice) (7.4g), glass of red wine (0.21g). (1)

Snacks 5.62-12.07g: Stove top popped Popcorn topped with olive oil and sea salt, (0.99g) apple/orange/banana/peach/pear/plum/berries/grapes (average of about 0.93g), 1/4 C nuts and seeds (3.7-10.15g). (1)

As you can see, I’m getting plenty of protein in my diet. In fact, according to the above chart, which states that I need about 46g/day, I’m getting more than I need at 52.18 – 58.63g.

More Vegetarian Meals

You’ve seen what a day of my vegetarian meals might look like. Here are some examples of even more foods that we love to incorporate into our protein rich diet:

Dairy

Radish and Feta Toasts

Deconstructed Lasagne

Summer Smoothie

Veggie Pizza with Artichoke Hearts

Lentils on Crispy Sweet Potatoes

Quinoa

Heart Healthy Chard Wraps

Mediterranean Quinoa

Lentil Quinoa and Carrot Supper

Slightly Sweet Granola with Quinoa

Mediterranean Quinoa Salad

Lentils

Dilly Eggs with Lentils

Lentils on Crispy Sweet Potatoes

Lentil Quinoa and Carrot Supper

Mediterranean Quinoa

Beans

Vegetarian Soft Tacos

Cannellini and Beet Green Soup with Feta

Mediterranean Quinoa Salad

Mediterranean Quinoa

Nuts, Seeds, and Nut Butters

Fresh Fruit and Basil Stuffed French Toast

Massaged Kale Salad with Radish and Apple

Basil Pesto

Red Choi Stir Fry with Tofu and Almonds

Slightly Sweet Granola with Quinoa

Eggs

Squash ‘n Eggs

Winter Frittata

End of the Week Pasta

Hearty Winter Salad

Fresh Fruit and Basil Stuffed French Toast

Dilly Eggs with Lentils

Tofu

Red Choi Stir Fry with Tofu and Almonds

Grains

Red Choi Stir Fry with Tofu and Almonds

Fresh Fruit and Basil Stuffed French Toast

Fruits

Summer Smoothie

Fresh Fruit and Basil Stuffed French Toast

Vegetables

Vegetarian Lasagne

Vegan Roasted Butternut Squash Soup

Spicy Twice Baked Sweet Potatoes

Winter Frittata

End of the Week Pasta

Hearty Winter Salad

Roasted Winter Vegetable Soup

Lentils on Crispy Sweet Potatoes

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

(2) From http://www.cdc.gov/nutrition/everyone/basics/protein.html, who used: Source for Acceptable Macronutrient Distribution Range (AMDR) reference and RDAs: Institute of Medicine (IOM) Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. This report may be accessed via www.nap.edu*

Monday

16

February 2015

0

COMMENTS

Vegetarian Lasagne

Written by Rachel, Posted in Cheese, Dinner, Eggs, Fruit, Herbs, Main Dishes, Pasta, Roasting, Vegetables, Vegetarian

I think that homemade pasta is one of the most rewarding things to eat. Maybe after baguettes… maybe tied. In any case, gosh it’s good. Every time I make it I swear that I’m never buying pasta again (and then I totally do). Since homemade lasagne is one of Tim’s favorite meals, I know that I’ve always got a winner on my hands when I combine the two.

If you’re not quite up to the homemade pasta challenge, that’s totally fine. But, if you are, I used a recipe from Alana Chernila’s cookbook, The Homemade Pantry. It turned out great. In the past, I’ve used another recipe that called for waaaaay more eggs. I thought that this one tasted just as good, and it only called for three eggs. Winner.

Making homemade pasta is a seriously time consuming task. It’s well worth it though. It was nice to be forced to do just one thing. To stand and wait for the pasta to roll through the attachment that I have for my KitchenAid. How often am I still, just listening to the food as it’s being shaped? Not often enough.

Maybe because I was already tuned in, I noticed the way the sage popped and crackled after I took it out of the pan of hot browned butter.

Things like this make my heart a little bit lighter.

Once the pasta was rolled out and drying, once the sage was cooked and set aside, fresh greens were chopped up for the tomatoey sauce. Tons of greens. I used chard, collards, and white choi. Any greens that you have on hand will do just fine.

Now, here’s where I need to make a small note. I used diced tomatoes in the greens. My preference would be tomato sauce. But, since I’d already spent like five hours on the dish at this point, I didn’t want to take an extra ten minutes to blend the tomatoes. Tim didn’t mind them diced though. So, just a note that you could do it either way, and I think it would be great. Ok? Ok.

I roasted some butternut squash. This recipe needs about the equivalent of one large squash. I had two on the counter, so I roasted them both at the same time. One for this dish, another to go in the freezer for another time. The squash is mixed with some salt and pepper. Easy.

I went simple when it came to the cheese in this dish. You could also add mozzarella or ricotta (or both!), if you want to. I’m not usually opposed to more cheese, ever. But, parmesan is what I had in the fridge, and I’m trying to be better at using what we have on hand.

I let the pasta dry while I cooked up the tomatoes and greens. Then, once everything else was ready, the pasta got a quick dunk in some boiling water. Just for a minute, if it’s fresh pasta (if you’re using store bought, follow the instructions on the package).

And finally, assembly time (which means closer to eating time). Greens in the bottom, noodle, squash, cheese, repeat. I made two individual ramekins for dinner, and then a loaf pan sized one to put into the freezer for another day. You could also make an 8x8ish pan and I think the amount of ingredients would come out about the same.

The lasagne is served topped with those crunchy sage leaves and a squeeze of lemon.

Happy Eating!

Vegetarian Lasagne

Prep Time: 20 minutes

Cook Time: 60 minutes

Total Time: 1 hour, 20 minutes

Yield: 4

Vegetarian Lasagne

Ingredients

1 t olive oil
1 butternut squash, halved, seeds removed
10-12 lasagne noodles, fresh if you have them
2 T butter, divided
8 sage leaves
6-8 C greens (any greens will do: chard, collards, red or white choi, bok choy, kale, spinach, Tokyo bekana, mizuna...)
3 cloves garlic, diced
1 T balsamic vinegar
2-3 C diced tomatoes (or 3 C tomato sauce)
to taste salt
to taste pepper
pinch cayenne
1 1/2 C parmesan cheese, grated
lemon slices, for serving

Instructions

Pre-heat oven to 350F. Drizzle squash with olive oil. Place cut side down on a baking sheet. Roast for 60 minutes (or until flesh pierces easily with a fork). Scoop out flesh and mix with some salt and pepper.
While squash roasts, heat skillet over medium heat. Add 1 T butter. Fry sage, 1 minute per side. Remove from skillet and set aside.
Add 1 T butter to the sage skillet and turn the heat down to medium-low. Add greens, salt, and pepper. Wilt down, turning often, for about 5 minutes. Add garlic and cook 1 minute more. Add balsamic vinegar and cook for 1 minute more. Add tomatoes through cayenne. Increase heat to medium and simmer for about 5-10 minutes. Taste and adjust seasoning if needed.
Par cook lasagne noodles in boiling salted water for about 1 minute (fresh) (or according to package directions for store bought). Remove with a slotted spoon and spread out on a plate.
In a greased 8x8 or 9x9 oven proof pan (or 2 individual ramekins and 1 loaf pan), spread a bit of the tomato mixture on the bottom, top with a noodle, a scoop of squash, and some cheese. Repeat 4 or 5 times, or until pan is full or ingredients are gone, ending with squash and cheese.
Bake for about 30 minutes.
Serve topped with crumbled sage leaves and a squeeze of lemon.

http://www.de-ma-cuisine.com/vegetarian-lasagne/

Thursday

12

February 2015

2

COMMENTS

Cornmeal Pancakes with Almond Butter and Apples

Written by Rachel, Posted in Breakfast, Brunch, Dinner, Eggs, Fruit, Gluten Free, Kid-Friendly, Lunch, Main Dishes, Quick and Easy, Vegetarian

Breakfast food is good any time of the day. Take these pancakes for example. They’re simple enough to whip up in the morning when it’s a little earlier than you might like to be up. And, they’re filling enough to be eaten for lunch or dinner.

I’ve made cornmeal pancakes quite a few times before. I’ve written about different ways that I like to top them. Of course, they’re amazing just out of the skillet with nothing but maple syrup. But, I love to make a pancake breakfast (or lunch or dinner) into a hearty meal, so I like to add a bunch of toppings.

Today, I went with Burroughs Family Farms almond butter. If you haven’t tried it before, you are missing out… It’s seriously good stuff. (It would also be great on Stuffed French Toast, if you’re looking for another way to use it.) I thought that apples would be great with the almond butter (whatever fruit is in season will work: pears, persimmons, peaches, plums, nectarines, cherries… they’d all be amazing, or if you’ve got some homemade Peach Sauce, that would be delicious too). Then for a bit of brightness, I added some lemon zest. Do this. So tasty!

The pancake basics come together pretty quickly. The dry ingredients are whisked together separately from the wet ones. The wet ones include a Burroughs Family Farm egg. Love the color of that yolk!

Everyone gets whisked together to make a not too thin, not too thick batter.

These are smaller pancakes (which is why I can eat the whole batch on my own if I’m not careful). Just 2-3 tablespoons of batter is all that you’ll need for each one.

They cook a bit quicker than regular pancakes too. They just need about one minute on each side.

And then they’re ready to be topped with that almond butter.

Go for it!

You can top each one with apples and stack ’em, or just arrange them on the plate. Then add some lemon zest, a squeeze of lemon, and some maple syrup. If you wanted to make this meal even better, you could add a fried egg on the side… because a fried egg makes pretty much any meal just that much yummier. 😉

Happy Eating!

Print
Cornmeal Pancakes with Almond Butter and Apples

Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes

Yield: 2
Serving Size: 4-5 small pancakes

Ingredients
1 apple, chopped
1 t lemon juice
1/2 C cornmeal
1/2 t baking soda
1 t baking powder
pinch salt
1 egg
1/2 T maple syrup
1 t coconut oil (plus more for cooking)
1/4 C buttermilk (or 1 T white vinegar and pour in milk to 1/4 C, stir with a fork and let sit 5 min)
almond butter, for serving
lemon zest, for serving
maple syrup, for serving
lemon juice, for serving
Instructions
Toss apples with lemon juice. Set aside.
Whisk together cornmeal through salt. In a separate bowl whisk egg through buttermilk. Add wet ingredients to dry. Stir to combine.
Heat a skillet over medium-low heat. Add a bit of coconut oil. When oil is hot add about 2-3 T of the batter. Cook for about 1 minute on first side (or until bubbles appear and do not pop), then another minute (or less) on the second side. Cook in batches until all batter has been used.
Serve topped with almond butter, apples, lemon zest, maple syrup, and lemon juice.
3.1
http://www.de-ma-cuisine.com/cornmeal-pancakes-with-almond-butter-and-apples/

Thursday

5

February 2015

0

COMMENTS

Rachel Reviews – The Vegetarian Flavor Bible

Written by Rachel, Posted in Books, Reviews, Thoughts

I have to admit that I was a bit biased when it came to The Vegetarian Flavor Bible. I’ve been using The Flavor Bible for years. It quickly became a well used kitchen tool. I have come to trust Karen and Andrew’s insight completely. So when I heard that there was a second version, a vegetarian edition, I knew that I would love it. I just knew.

And I was right. It’s phenomenal. I use it for everything from recipes for blog posts, to dinner party menus, to what to use to top our pizza. It’s definitely one of the most valuable kitchen tools that I have.

Every kitchen should come equipped with one.

What I Love About the Vegetarian Flavor Bible

It’s Alphabetical

Each letter is highlighted throughout the section, so it shows on the side of the book, making it easy to find what I’m looking for.

The Amount of Information

In the original Flavor Bible they have information about the season, taste, weight, tips, volume, and techniques. In the new Vegetarian Flavor Bible, they also provide guidance on flavor, nutritional information, cooking techniques, facts, botanical relatives, and more. It’s obvious that a lot of work went in to this book. The result of which is that food has become more understandable and accessible.

The Quantity of Ingredients

I have yet to look for an ingredient and not find it in this book. From goat cheese to spelt berries, burdock to ramps, kelp noodles to liquid smoke. You name it, and I’d guess that it’s in there.

(Since we don’t eat exclusively vegetarian, I have the older Flavor Bible to reference when I want to pair foods with meat.)

The Paring Suggestions

In both versions of the book, I’ve loved that they’ve gone beyond the extensive list of what to pair an ingredient with and have taken three or four ingredients and put them together. You really could just flip to a page, point to an ingredient, go down to the “Flavor Affinities” section, and plan your next dinner party accordingly. All they’ve left for you to do is prepare the food and do the dishes.

The Photography

I’m a sucker for a great photo of food. While they’re plentiful in both, for some reason I forgot to notice them in the first book. Maybe it’s the white cover on the newer one that just feels so clean and lets the photo stand out. The photos on the interior pages seem to jump out at me too, maybe more noticeable because the front cover caught my eye from the get-go. In any case, whatever the reason, they’re beautiful, and I’m always happy to have a well photographed book as a part of my collection.

The Flavor Bible and The Vegetarian Flavor Bible have taught me so much over the years. Without them, I never would have thought to pair black pepper with apricots, cilantro with lentils and sweet potatoes, or apples with bulgur wheat. They’ve given me the confidence to try new things, expand my culinary horizons, and cook my heart out.

A copy of The Vegetarian Flavor Bible was provided by the authors for this review.

Thursday

29

January 2015

0

COMMENTS

Red Choi Stir Fry with Tofu and Almonds

Written by Rachel, Posted in Dairy-Free, Dinner, Lunch, Main Dishes, Nuts, Pasta, Quick and Easy, Quinoa, Rice, Sauces, Vegetables, Vegetarian

It makes me super happy when I’ve made something that’s loaded with veggies, and Tim, unprompted, tells me how much he likes it. What a guy! Good thing he liked it so much (even the tofu!), because I am sold.

First of all, tofu is a cheap way to get some protein into a dish. I know, I know, not everyone is crazy about soy. So, if you’re not a tofu fanatic, that’s awesome too! Be who you are, right?! If you’d like, add some chicken instead, Tempeh is great too (but also a soybean product), beef and pork would also be super yum. Or, go totally vegetarian and add some more nuts (even a scoop of peanut or almond butter mixed into the sauce would be great).

See how easy that was?! Substitution central over here. This is one where there’s something for everyone.

Oh yeah, and if you’re vegan, omit the fish sauce. (No duh, Rachel. You knew that… We taught our 2 year old niece to say, “No duh, Uncle Tim” over the holidays. It was one of the highlights of the trip. Especially when she started saying it to Oma too.) I’d planned to make this a vegan dish. I was going to add some honey, then remembered that some vegans don’t eat honey. I finished cooking and realized that fish sauce is obviously not vegan. Eye roll and shrug of the shoulders. I can’t expect my brain to work perfectly all the time. 😉

This is my go-to stir fry sauce. It’s simple. Soy sauce (or a gluten-free version, which tastes remarkably similar), fish sauce, and rice vinegar. Sometimes I use cornstarch and water, to act as a thickener. Either way, we think it tastes great.

Stir Fry is one of those awesome meals for using up whatever veggies are hanging out in the fridge. It’s also a way to pack in many many veggies, but can also be great if you’ve just got broccoli and an onion left at the end of the week. My goal, this time, was to find a way to use the red choi. The rest of the veggies are kinda just a bonus. Plus, it’s a great dish for cabbage using up. And, tastes great with an Asian slaw on the side. Yep, do it, get your cabbage on!

Anoooooother reason I love Stir Fry, it’s so incredibly quick to prepare. Veggies cook over higher heat, so they cook fast and retain their bright color. A friend gave me a wok, so now I don’t throw veggies all over the stove.

Don’t forget, keep those veggies moving. High heat means they’re gonna burn if you leave them unattended.

Once the veggies are cooked (see how greeeeeeeen they are still!?), sauce goes in, cooks for like 2 minutes more, and then you’re done!

You could stand there and eat it out of the wok. Totally fine with me.

But, maybe a better option is to scoop some rice onto a plate, slide some tofu next to it, and pile on those veggies.

If you’ve already eaten 5 pieces of the crispy tofu, I understand. I may have done the same.

May have.

Happy Eating!

Red Choi Stir Fry with Tofu and Almonds

Prep Time: 10 minutes

Cook Time: 21 minutes

Total Time: 31 minutes

Yield: 2-4

Red Choi Stir Fry with Tofu and Almonds

Ingredients

1 C brown rice (rice noodles, quinoa, or bulgur wheat would also be great)
2 C water
1 block firm tofu, sliced about 1/8" to 1/4" thick
to taste salt
pinch cayenne
pinch ginger
2 t olive oil, divided
1 T soy sauce
1 T rice vinegar
1/4 C cold water
1 T cornstarch
pinch ginger
2 T olive oil
1/4 C carrots or celery, thinly sliced
1-2 C broccoli or cauliflower, cut into bite sized pieces
2-4 T radish, thinly sliced
1 C cabbage (or collard greens or kale), chopped
1 head red choi stems, chopped
(could also add: snap peas, bean sprouts, green beans, summer squash, butternut squash)
pinch salt
2 cloves garlic, minced
1 head red choi leaves, chopped
2 T almonds, chopped, for serving

Instructions

Cook rice.
While rice cooks, sprinkle both sides of the tofu with salt, cayenne, and ginger. Heat skillet over medium to medium-high heat, add 1 t olive oil, when it's hot add tofu, working in batches so the pan isn't overcrowded, cook for about 2-3 minutes per side (or until sides are browned and crispy), adding more oil as needed. Remove from pan and place on a paper towel lined plate.
Whisk together soy sauce through ginger. Set aside.
Heat a wok or large skillet over medium-high heat. Add 2 T olive oil. When oil is hot, add carrots through salt. Cook, stirring constantly (picking veggies up with tongs and moving them around works best for me), for about 5 minutes. Add garlic and red choi leaves and cook for about 2 minutes more.
Stir in sauce. Cook for 1-2 minutes (or until sauce has thickened).
Taste and adjust seasoning if needed.
Serve over rice, topped with chopped almonds.

Notes

If it's not essential for this to be vegetarian, 1 t fish sauce is a good addition to the sauce.

http://www.de-ma-cuisine.com/red-choi-stir-fry-with-tofu-and-almonds/

P.S. Those leftovers, plomp it all together in a pan and heat it up. The rice will love the sauce, and get a little bit crispy and extra yummy.

Newer Entries →

← Older Entries

vegetarian Archive

20

0

Eating Vegetarian

A Typical Day

More Vegetarian Meals

16

0

Vegetarian Lasagne

Happy Eating!

12

2

Cornmeal Pancakes with Almond Butter and Apples

Happy Eating!

5

0

Rachel Reviews – The Vegetarian Flavor Bible

What I Love About the Vegetarian Flavor Bible

A copy of The Vegetarian Flavor Bible was provided by the authors for this review.

29

0

Red Choi Stir Fry with Tofu and Almonds

Happy Eating!

Looking for Something?

Support My Cookbook!

Favorites

Instagram

Recent Posts