How to Make Health and Happiness Part of Your Morning Routine and Red Kidney Bean Sandwich Spread Recipe

Aloha!

This post is mainly about sharing my thoughts on how I make health and happiness part of my morning routine. I was inspired by Aloha to join in on this conversation. There are a few simple things that help me start my day like I woke up on the right side of the bed, even if that is not the case. After checking my email, followed by a shower, I eat breakfast. Eating breakfast is new for me - especially on weekdays, because I wake at 5am most week days and I do not feel hungry at that time. However, I have made breakfast a priority now because it makes me feel more energized and less tempted to binge on food when I come back home from work.

I keep breakfast simple. It is usually two toasts of Ezekiel bread with homemade plant-based sandwich spread, hummus or mashed avocado with sea salt, topped with a slice of tomato, cucumber and a big mound of spinach leaves. Check out my red kidney bean sandwich spread recipe below for easy and cheap toast topper. Instead of bread, you can also use collards or other greens as your sandwich "bread." This recipe found on Aloha's Web Site for collard wrap has inspired me to think outside my bread. I am looking forward to trying it soon.

Red kidney bean sandwich spread on two toasts of Ezekiel bread. After I took this picture, I topped both sandwiches with a  mound of spinach leaves. 

My other step to coloring my day with health and happiness via my morning routine is waking my body up. Sounds strange, huh? Well, after you have been sleeping for a number of hours and waking up your brain with a nice breakfast, waking up your body is the next natural step. First, I do Wonder Woman pose to boost my overall confidence for the day ahead.

It is clinically proven that your body language shapes who you are. By practicing Wonder Woman pose each morning or prior to a big presentation at work, try Wonder Woman pose for an extra confidence booster. 

Second, walking to my work instead of taking the train aides in my ability to face the day. By walking, I am getting my daily exercise and I get to relax and reflect during my walk while listening to my favorite music. For me, 80's new wave does the trick. After my 45 minute walking commute, I have released some of my nervous energy. Keep in mind having thoughts about the million things you have to do that day counts as this nervous energy. Spending physical energy by using your body to do it helps get rid of that energy and the less anxious I am, the happier I become.

Now onto the recipe.

Aloha! 

Red Kidney Bean Sandwich Spread

Ingredients
1 (15-ounce can) red kidney beans, washed, drained and mashed
1 small onion, finely diced
2 garlic cloves, minced
2 tablespoons or less of olive oil
Freshly ground black pepper to taste, about 1/4 teaspoon
1 teaspoon or less sea salt
1 teaspoon cumin
1 teaspoon sweet red paprika
1 teaspoon onion powder
1 tablespoon fresh parsley, finely diced

Directions
Preheat frying pan on a medium-low heat. Sauté onion in 1 tablespoon of olive oil for about 5 minutes, stirring often. Add minced garlic and continue sautéing for another two minutes. While the onion and garlic are sautéing, prepare your beans. Drain and rinse the beans, followed by mashing them thoroughly with a fork in a medium bowl. Add the sautéed onion and garlic to the mashed beans along with all the spices. Do not add all the salt at once as you may want add more or less depending on preference. Add chopped parsley and additional tablespoon or less of olive oil to the spread, mix well and taste for additional seasonings. You can eat it right away, and store what is left over in a closed container in the refrigerator for 3-4 days.

Creamy Red Lentil Mushroom Soup

I love soups! There is no sense hiding my soup love from the world. To add to that, I believe creating new soup recipes has become my specialty of sorts. In fact, I secretly dream of publishing a vegan soup cookbook in the near future. I made this Creamy Red Lentil Mushroom soup when my refrigerator content was depleted of goods. However, my refrigerator did contain a package of Baby Bella mushrooms and some raw slivered almonds, hence this soup creation. While I would like to remain humble about my culinary abilities, I do believe this soup is one of my best soup recipes yet. It is creamy, satisfying, and so freaking good for you. Try making it if you dare.

Aside from that, my other love currently is this winter season. I am sure you have heard about a gigantic snow storm enveloping Massachusetts. In Boston, Massachusetts where I reside, the snow was cumbersome at times, but mostly, it was beautiful.

The calm before the storm. View of Boston's Charles River. 

Sure there are snow mounds on the sidewalks making it difficult to walk, but I am willing to accept this burden for the sake of having snow. Peace out!

That's our car hidden in the snow blanket. By the way, I am wearing fake fur on my head. 

Creamy Red Lentil Mushroom Soup

Ingredients
1 tablespoon sunflower or vegetable oil
1 medium onion, finely diced
1 (24-oz package) Baby Bella mushrooms, sliced
2 medium carrots, peeled and sliced
1/2 cup red lentils
1 teaspoon sea salt
Freshly ground black pepper, about 1/4 teaspoon
1 teaspoon dried dill
1 teaspoon Italian seasoning
2 teaspoons nutritional yeast flakes
1 bay leaf
6 cups strong vegetable broth
1/2 cup raw slivered almonds or raw cashews for the cream, soaked in water for 2 to 3 hours
*See below for instructions on how to make almond or cashew cream.

Creamy Red Lentil Mushroom Soup

Directions
In a large soup pot, sauté the onion in oil over medium-high heat, for 3-4 minutes. Add mushrooms and continue sautéing for another 5-6 minutes. Add carrots, red lentils, all the spices and vegetable broth. Mix all of the ingredients in the soup pot, cover and bring to a boil. Once boiling, lower the heat to medium-low and cook for about 15-20 minutes until the lentils are cooked. The lentils should be almost mushy consistency. Turn off the heat and add the almond cream. See below for instructions on how to make almond cream. Mix in the almond cream and taste of additional seasonings. Serve with your favorite hunk of bread. Garnish with your favorite herb. I used parsley. Store in the refrigerator for up to one week.

Big hunk of bread! 

Almond Cream Directions 
First soak the raw slivered almonds in water for 2-3 hours prior to making this soup. All you have to do is place 1/2 cup of raw slivered almonds in a medium bowl and completely submerge them with room temperature water. Follow the same directions if using cashews. Leave the soaking almonds on your counter. After 2-3 hours of soaking, drain the almonds and place them in a blender or a food processor with about 3-4 tablespoons of room temperature water. Blend until a very smooth consistency. That's it!

The almond cream adds a silky and rich flavor to this soup. 

Cream of Spinach Soup Without the Cream and Eating Our Emotions

This morning I stepped on the scale and noticed a significant change in the number I have been accustomed to. "What the frack?" I uttered to myself. The answer was clear. I fell into my old habit of eating larger quantities of food in response to my feelings.

When I came back from visiting Poland recently and after spending a month there with my family, it was difficult to adjust. Then Othello, my 15 year old kitty, became ill, followed by passing away prior to the holidays. The combination of both was the induction to eating my emotions. Of course, now I know better than to succumb to this behavioral pattern for too long. This is backed up by my professional training, but also through prior experiences with this issue. For me, eating larger quantities of food in response to my feelings during the times of emotional distress is not necessarily about making myself feel better, but rather, it is a maladaptive response I have utilized to quiet my internal dialogue.

I continue to practice being kinder to myself and steer clear from obsessive thinking about this or that. I try to remember that it is not all that important what did not go well in the past, yesterday, or even this morning. I focus on the present.

With that in mind, I am going back to eating what I enjoy eating the most, which is soups.

Cream of Spinach Soup 

Cream of Spinach Soup Ingredients
1 tablespoon olive oil
1 medium onion, coarsely chopped
1 pound red potatoes, peeled and coarsely chopped (about 7-8 small red potatoes)
1/2 pound baby spinach, washed (add at the end)
6 cups strong vegetable broth
1 teaspoon sea salt
Freshly ground black pepper to taste (about 1/4 teaspoon)
2 bay leaves
1 teaspoon marjoram (if you can't find it, substitute with Italian seasoning)
1 teaspoon coriander
1/2 teaspoon crushed red pepper flakes, optional
1 tablespoon nutritional yeast flakes

Easy to make and kind of fancy pants, don't you think?

Directions
In a large soup pot, sauté the onion in olive oil, over a medium heat for about 5 minutes. Stir often. Add the potatoes, all the spices and vegetable broth, cover and bring the soup to a boil. Once boiling, lower the heat to medium-low and cook until the potatoes are fork tender, but not mushy, for about 15 to 20 minutes.

Remove bay leaves, add the spinach and allow it to wilt for about 2 minutes. Turn off the heat and blend the soup with an immersion blender to a smooth consistency. If you do not have an immersion blender, regular blender will work too. In that case, transfer the soup to a regular blender in small batches and be sure not to burn yourself. Now that the soup is a smooth and creamy, taste it for additional seasonings. Adjust it to your taste. Serve it with vegan sour cream or without. Store in the refrigerator, in a closed container for up to one week.

Peace out!

Seitan with Mushroom Wine Sauce

While walking around Boston yesterday, I visited my neighborhood Whole Foods Market. I love this market, specifically for the amazing vegan food options, variety of spices and fresh local produce they offer. Additionally, I appreciate the enormous amount of vegan fair trade certified products available. However, the prices do not always sit well with me which is the reason I do majority of my food shopping elsewhere.

Anyhow, I purchased a few things there yesterday including this! I really dig the old style graphics on the packaging.

Seitan is a high-protein vegan/vegetarian food made from cooked wheat gluten.  

I must admit the texture of seitan itself disturbs me, but now and again, I reach out for this accessible and affordable product to make a quick dinner. It should be noted I have made seitan in my home kitchen before sucessfully. However, I continue to prefer store purchased seitan.

Before I begin Seitan with Mushroom Wine Sauce recipe, you should know seitan ingredient in this recipe may be substituted with any protein of choice. My favorite vegan proteins include organic tofu, chickpeas and red kidney beans. Be sure to contact me if you have questions about substitutions or otherwise.

Seitan with Mushroom Wine Sauce served over mashed potatoes I prepared earlier and garnished with fresh dill.  

Seitan with Mushroom Wine Sauce Ingredients 

1 (8-oz package) seitan of choice, sliced (about 1 cup)
1 tablespoon sunflower seed or canola oil
3 cups mushrooms of choice, sliced (I used cremini mushrooms)

Sauce Ingredients
2 tablespoons Dijon mustard
1/2 teaspoon onion powder
1/2 teaspoon smoked or regular paprika
1 tablespoon nutritional yeast flakes
1 tablespoon low sodium soy sauce
1/2 cup white wine of choice (do not use cooking wine, it sucks!)
*If wine in not your thang, strong vegetable broth may be substituted. However, the flavor will be different as the wine enhances this sauce. 
1 tablespoon corn starch
pinch of salt, optional (add at the end)
1/4 cup chopped fresh dill or parsley for garnish, optional

Directions
Preheat a large cooking pan over a medium heat. Add oil and mushrooms and cook for about 6 minutes, until the mushrooms become brown, but not burnt. Stir often. Do not be tempted to season the mushrooms with salt at this stage of cooking because this will cause the mushrooms to release water while slowing down the browning process.

While the mushrooms are cooking, prepare the sauce ingredients. In a medium bowl, whisk together all the sauce ingredients except for salt and dill. Set aside.

The mushrooms should be ready or almost ready by now. Add the sliced seitan to mushrooms sautéing in the cooking pan. Continue sautéing mushrooms with the seitan for another two minutes until the seitan browns and warms through. Add the sauce you set aside, stir for about two minutes, until the sauce thickens. Turn off the heat and taste for additional seasonings. At this point you may add that pinch of salt, depending on preference.

Serve over prepared rice, mashed potatoes or anything you fancy. Garnish with fresh dill or parsley when serving. Store in the refrigerator, in a closed container for 3 to 4 days.

Rock on! 

Quick Creamy Tomato Soup and Happy New Year!

I hope you celebrated New Year's the way you imagined it and that 2015 will be a great year for you. There are no New Year's resolutions for me this year. I have stopped dwelling on past years and I have stopped making New Year's resolutions for some time now. The year 2015 will be as it comes and I am ready. I have gained all I could from dwelling in the past. Similarly, I have surmised waiting for the future me - a better me - is a waste of time, which is why I choose to live in the present now. Of course there is nothing wrong with self-improvement coupled with a set achievement date. However, I have noticed this type of thinking has stopped me from enjoying myself and participating in life for too long. Now, I work on self-improvement in the present and without a set date of completion. I try to live in the present to the best of my abilities. Living this way is a skill I am continuing to learn through daily practice. The longer I practice, the easier it becomes.

For example, I have to admit I lost my holiday spirit when my sweet 15 year old feline friend Othello passed away just before the holidays. I kept focusing on what ifs and I was not able to focus on the present. After all, there were other furry buggers asking for attention and I was not there for them mentally.

Handsome boy sitting on his pillow last summer. The extra leg belongs to my other cat Lilah. 

Even though everything was different and nothing was the same, I made a small step towards living in the present during this difficult time. I purchased a Christmas tree. Did it work? The Christmas tree was almost magical to look at coupled with providing a wonderful diversion of sorts. I enjoyed looking at Dude, 4 year old feline youngster depicted below, checking out the tree.

Dude and his tree. 

Getting a Christmas tree did not bring Othello back, but it helped me with continuing to move forward. Now onto the recipe.

Creamy Tomato Soup. I served it with grilled "cheese "sandwich. 

Creamy Tomato Soup Ingredients
1 tablespoon olive oil
1 medium sized onion, coarsely chopped
1 cup vegetable broth or water
1 (28-oz can) crushed tomatoes
1 cup unsweetened soy or almond milk, add at the end
1 teaspoon sea salt
Freshly ground black pepper to taste, about 1/4 teaspoon
1/2 teaspoon crushed red pepper flakes, optional
1/4 teaspoon granulated garlic
1 teaspoon Italian seasoning
1 teaspoon turbinado raw cane sugar

Directions
In a large soup pot, heat olive oil over a medium heat. Add the onion and sauté it for about 6-10 minutes. Stir often. Now add all the spices, crushed tomatoes and vegetable broth or water. Bring to a boil. Once boiling, lower the heat to medium-low and cook for about 15-20 minutes. Stir often. Turn off the heat, add the plant milk of choice and stir. Blend the soup with an immersion blender to a very smooth consistency. Taste for additional seasonings and adjust accordingly. If you do not have an immersion blender, use a regular blender.

Tip: glass blenders are better choice for this job in comparison to plastic blenders because glass does not stain. Tomato soup will most likely stain your plastic blender.

Store the soup in a closed container and in the refrigerator for up to one week.

Rock on!

High-Protein Baked Tofu

I have never baked whole tofu. Usually, I bake it and marinate it sliced. I have seen tofu being baked whole and I thought I would try it for myself. The tofu has an elegant look when prepared this way. This is my new favorite technique of preparing tofu. Try it out for yourself.

Cheers!

High-Protein Baked Tofu 

High-Protein Baked Tofu 
*This recipe requires marinating overnight. 

Ingredients
1 (16-oz package) high protein organic tofu, drained
1/3 cup less sodium soy sauce (use Tamari for gluten-free option)
1 tablespoon unsulphured molasses, maple or agave syrup
1/4 teaspoon freshly ground black pepper
1/2 teaspoon granulated garlic
1 teaspoon smoked sweet paprika or regular sweet paprika
1 teaspoon dried oregano

Perfect snack! 

Directions
Whisk together soy sauce, molasses, pepper, garlic, paprika and oregano. Place the drained whole tofu in a container, pour over it the marinate you just made, and close the container tightly. Store in the refrigerator overnight. Be sure to flip this container over once in a while so that the marinate can be distributed evenly over the tofu.

Tastes great sliced in a sandwich. 

Next day and when you are ready to bake the tofu, preheat the oven to 450F. Coat a baking pan with non-stick cooking spray. Place the tofu on the baking pan and pour any remaining marinate over the tofu. Bake it for 15 minutes on one side. Flip it over on the other side and bake it for another 15 minutes.

Allow 10 minutes to cool off before slicing. Serve hot or cold. Store in the refrigerator, in a tightly closed container, for up to 4 days.

Peace! 

Easy Quinoa Vegetable Stir-Fry

I have a confession to make. I have never made a stir-fry prior to this recipe. I am not sure why this cooking method never appealed to me before. However, I am a changed person now after trying it out for myself.

Stir-frys are a great way to use up leftover grains and vegetables that may be sitting on your counter or in a refrigerator, waiting for some action. If you don't fancy the same vegetables I used, then use any vegetables you like. Additionally, quinoa may be substituted with brown rice, buckwheat, bulgur, pasta and so forth.

Cheers!

Quinoa Vegetable Stir-Fry

Quinoa Vegetable Stir-Fry

Ingredients
2 cups cooked quinoa (see below for instructions)
1 medium yellow zucchini, diced
2 cups shredded cabbage
4 green onions, chopped
1/2 cup frozen green peas, defrosted

*Non-stick cooking spray for frying.

Sauce Ingredients
1 tablespoon toasted sesame oil
1/4 cup less sodium soy sauce (use Tamari for gluten-free option)
1 tablespoon mirin (sweet rice wine)
1/2 teaspoon granulated garlic (or 1 garlic clove, minced)
1/4 teaspoon red pepper flakes
1/4 teaspoon ground ginger (or 1 teaspoon fresh ginger, minced)
1 tablespoon organic brown sugar
1 tablespoon corn starch

Quick and simple meal! 

Directions
Let's begin with cooking the quinoa. Place one cup of rinsed quinoa in a medium pot with 2 cups of vegetable broth. Bring to a boil. Once boiling, cover, lower the heat to medium-low and cook for about 15 minutes. Set aside.

Stir-fry time! Preheat a large pan over a medium heat and coat it well with non-stick cooking spray. You can use about 1 to 2 teaspoons of canola oil instead of the non-stick cooking spray. Add the zucchini, cabbage and green onions. Fry for about 8 minutes and stir once in a while.

You may be wondering why these vegetables are not seasoned with salt. Salt pulls moisture out of vegetables and prevents them from getting crispy. We want crispy vegetables, so do not add salt.

While the vegetables are frying, prepare the sauce. In a medium bowl, whisk together all the sauce ingredients.

Once the vegetables have been frying for about 8 minutes, add the green peas and the sauce you just made. Mix and cook for another 2 minutes while stirring. Done!

Store in the refrigerator and in a tightly closed container for up to 4 days.

Eat!

Mushroom Chickpea Buckwheat (Kasha) and Easy Saucy Carrots

Buckwheat or kasha is a popular grain used in Polish cooking. It was first cultivated in the Balkan region of Europe circa 4000 B.C. The most traditional way of making kasha is to serve it with mushroom gravy. I chose not to make a mushroom gravy this time because the Saucy Carrots - ha! ha! - I am making along with kasha are enough. There is no need for additional sauciness.

Carrots are a lovely vegetable that are a staple in Polish cooking. They are cheap and nutritious. Moreover and in my humble opinion, carrots should be a base to any meal, in addition to onion and garlic of course.

My mom is a carrot enthusiast and she adds tons of carrots in any meal she makes. This is her secret way to make my brother eat vegetables. It works and he has no clue in spite of his intelligence. Sorry brother. I had to go there.

Mom told me about her favorite way to make carrots which  is to cook them in a flavorful broth. I used a mushroom bouillon cube to flavor the carrots, but you can use any vegan bouillon cube or broth you fancy.

Cheers!

Mushroom Chickpea Buckwheat (Kasha) and Easy Saucy Carrots 

Mushroom Chickpea Buckwheat (Kasha)

Ingredients
1-2 tablespoons olive or canola oil
1 medium onion, finely diced
3 medium sized portabella mushrooms, roughly chopped (with gills)
1 (15-oz can) chickpeas, drained and rinsed (any 15-oz can of cooked beans may be substituted)
1 and 1/2 cups roasted buckwheat (also known as kasha)
Freshly ground black pepper (about 1/4 teaspoon)
1 teaspoon salt
1 tablespoon marjoram
1/2 tablespoon dried thyme
1 tablespoon dried dill
3 cups mushroom broth or 3 cups water and 1 mushroom bouillon cube

Directions 
Sauté the onion and mushrooms in a large pan, in oil, over a medium heat, for about 10 minutes. Add all the spices while sautéing these vegetables.

Now add the buckwheat and mushroom broth or 3 cups of water and 1 mushroom bouillon cube. Stir, cover and bring to a boil.

Once boiling, lower the heat to medium-low and continue cooking until all the broth is absorbed and the buckwheat is fluffy. This should take about 15-16 minutes. Be careful not to overcook the buckwheat. Turn off the heat, stir in the chickpeas, and taste for additional seasonings.  Serve with a side of Saucy Carrots.

Easy Saucy Carrots

Easy Saucy Carrots 

Ingredients
6 large carrots, diced
1/2 teaspoon salt
Mushroom broth or water and 1 mushroom bouillon cube (enough to cover the carrots)
1-2 teaspoons corn starch

Directions
Before we begin, a few words about boiling carrots. There are few tricks that help to keep the carrots' nutrients while boiling.

First, leaving the skin on helps the carrots retain nutrients. I buy organic carrots, and I am comfortable leaving the skin on. If you can't do that, be sure to peel your carrots carefully so that only a thin layer of skin is peeled. No double peeling per side.

Second, when chopping the carrots, be sure to cut them in a bigger size rather than smaller pieces. This helps with keeping the nutrients as well.

Lastly, cover the carrots with barely enough liquid. Use this liquid at the end of cooking time as the sauce base. That way, nothing gets wasted and the nutrients are preserved.

Let's make Saucy Carrots! Ha ha! Start making this dish at the same time you are preparing the Mushroom Chickpea Buckwheat (Kasha) and also during the time you are sautéing the onion and mushrooms.

In a medium pot, add the chopped carrots, and cover the carrots with mushroom broth (or water and 1 mushroom bouillon cube). Do not add too much liquid, you need enough to cover the carrots, but do not submerge them completely. Cover and bring to a boil.

Once boiling, lower the heat to medium-low and cook until the carrots are soft, but not mushy. The cooking time will depend on the amount of the carrots. This can range between 20 to 30 minutes.

Turn off the heat, season with salt and stir. Remove about 1/2 cup of cooking liquid from the carrots into a bowl and whisk in 1 teaspoon of corn starch. Add this cooking liquid with corn starch back into the carrots and stir. It will thicken and make a nice sauce. Add another teaspoon of cornstarch, following the same directions, if the sauce is too thin. The sauce takes about a minute or so to thicken.

That's it! Let's eat.

Perfect match! I added additional dried dill on both for garnish. 

Store both dishes in the refrigerator, in separate and tightly closed containers, for up to a week.

Tempeh and Red Cabbage Stew - Polish Bigos - and Happy 4th!

It is very uncanny that I am offering you a Polish recipe on the 4th of July, but what can you do? It just turned out that way.

Bigos is a traditional Polish stew made out of sauerkraut (fermented cabbage) as the base ingredient. Sometimes, bigos is also made from fresh cabbage and this version is less popular. However, it is just as flavorful.  

I don't know about you, but I hardly ever have sauerkraut frolicking in my kitchen. During times like these, fresh cabbage is my go-to ingredient.

I spoke to my mom recently and she told me about this stew. Mom's flavorful description enticed me to make bigos this week. I chose red/purple cabbage instead of white because purple foods have SUPER POWERS, but you can use cabbage of choice. I also personalized this recipe using tempeh. Skip the tempeh if you like. You can substitute it with your favorite cooked beans. Be sure to add them to the stew at the end of cooking time. 

Cheers! 

Tempeh and Red Cabbage Stew

Tempeh and Red Cabbage Stew
*This recipe requires at least 1.5 hours cooking time. 

Ingredients
1-2 tablespoons olive or canola oil
1 medium onion, sliced into half moons
1 (8-oz package) organic tempeh of choice, cubed
1 medium red or white cabbage, shredded and core removed
4-5 large carrots, peeled and shredded
4 garlic cloves, minced
Freshly ground black pepper (about 1/4 teaspoon)
2 large bay leaves
1 teaspoon salt
1 tablespoon fennel seeds
1/4 teaspoon freshly grated nutmeg
1 teaspoon whole allspice seeds (or 1/4 teaspoon ground)
1 tablespoon dried thyme
3 cups mushroom broth (or 3 cups water and 2 mushroom bouillon cubes)

Directions
In a large soup pot, sauté the onion and tempeh in oil, over a medium heat for 5 minutes. Stir often and be sure to add a splash of water or two (about 1-2 teaspoons) to prevent from sticking to the pot. Add all spices and continue cooking for another 2 minutes. Be sure to add a splash or two of water again to prevent from sticking to the pot.

Add the cabbage, carrots, mushroom broth, cover and bring it to a boil. Once boiling, lower the heat to medium-low and cook for about 1 hour. Uncover the pot, and continue cooking until all of the broth has been absorbed (about 1/2 hour). Be sure to stir once in a while.

Turn off the heat and taste for additional seasonings. At this point, you can remove the bay leaves. Be sure to look out for the whole allspice seeds, if using, when eating. I eat these seeds in the stew, and I do not mind it at all.

Serve over mashed potatoes or have it with slices of your favorite bread.

Store in the refrigerator, in a tightly closed container, for 3-4 days.

Smacznego or Bon Appetit! 

Quinoa and Green Lentil Summer Salad with Sunflower Seed Parsley Dressing

Apparently today is the first day of summer - woo hoo! I concluded my soup-making plan, during spring, to keep summer away, would eventually stop working for me. Well, if you can't beat them, join them.

In spite of what the population at large may think of vegans, we do not eat salads everyday. In fact, I hardly ever eat salads. I find myself eating salads when I go out to eat. The reason for that is due to bleak selections offered.

Even so, I made a salad now given it is summer. Eating cold foods helps me to remember my long lost friend: Winter.

This salad has a good source of plant protein and complex carbohydrates coupled with good fats (sunflower seeds) to keep you satiated longer.

Cheers!

Quinoa and Green Lentil Summer Salad with Sunflower Seed Parsley Dressing

Quinoa and Green Lentil Summer Salad

Salad Ingredients
1 cup quinoa, cooked in vegetable broth and according to package directions, cooled (I used organic tricolor quinoa)
1 cup green or brown lentils, cooked in vegetable broth and according to package directions, cooled (I used small green lentils)
4 small or medium carrots, peeled and shredded (I used organic rainbow carrots)
1 pint cherry tomatoes, sliced in half
1 medium cucumber, peeled and diced (roughly the same size as the tomatoes)
2 green onions, finely chopped
Freshly ground black pepper (about 1/4 teaspoon)
Salt to taste (1/2 to 1 teaspoon)

Dressing Ingredients
1/3 cup raw sunflower seeds
Juice and zest of 1 medium lemon (I used organic lemon due to utilizing its zest and because lemons were on sale)
Freshly ground black pepper to taste (I used 1/4 teaspoon)
1/2 cup fresh parsley, firmly packed
2 tablespoons less sodium soy sauce (use Tamari for gluten-free option)
2 tablespoons sweet chili sauce
1/4 cup water or vegetable broth

Great the next day in a wrap or pita. 

Directions 
First cook quinoa and green lentils in separate pots. You can do this the night prior. That way, when you are ready to make this salad, your main ingredients - Miss Quinoa and Mr. Green Lentil - will be ready.

I cook one cup of quinoa and 1 cup of green lentils, separately, using the same ratio of vegetable broth (2 cups) to seed (quinoa is a seed not a grain) and legume (green lentils are legumes).

Thus, if you are a rebel and choose to follow my directions instead of the package's, add 1 cup of quinoa and 2 cups of vegetable broth to a pot, and bring it to a boil. Once boiling, lower the heat to medium-low, cover, and cook for about 15 minutes. Follow the same steps with green lentils. However, note the cooking time for green lentils will be longer (about 25 to 30 minutes). Allow both quinoa and green lentils cool completely before beginning this recipe. Be sure to fluff the quinoa with a fork once cooled for a fancy pants effect.

Prep the vegetables and make the dressing while the quinoa and lentils are cooking.

*Tip: To ensure vegetable broth or water evaporates quicker when cooking grains, seeds or legumes, uncover the pot half way between the designated cooking time. For example, uncover the quinoa about 7- 8 minutes into its total cooking time. This technique helps with preventing from the mushy effect to occur.  

Salad time, finally!

Place the cooked and cooled quinoa and green lentils in a large bowl. Add all the vegetables and mix gently. Season with salt and pepper. Taste as you go!

To make the dressing, place all the dressing ingredients in a food processor or a high-speed blender and blend until smooth. Pour the dressing over the salad and taste for additional seasonings.

Store in the refrigerator for up to 3 days, in a tightly covered container.

Peace out!

Eat! 

Polish Stewed Beans and the Story of Handsome Johnny

Long time ago, in a land far far away called Polandia, lived a little girl who liked to eat beans. The girl's mom made her stewed beans often, using large white beans called "Piekny Jas" - translation from Polish: handsome Johnny.

Although this little girl did not know the name of these beans back then, she continued her adoration for this legume. Her love affair ended when she came to live in another land called USlandia.

The little girl, now an adult, has never forgotten about these white beans, and one day, while shopping at a Polish grocery store, she found them. She picked up a package of large white beans called "Piekny Jas" and she said to herself: "What the cat is Piekny Jas?" And then she knew....

Once again, the beans and the girl were reunited.

The end and cheers! 

Polish Stewed Beans

Polish Stewed Beans
*Requires approximately 1.5 hours cooking time. 

Ingredients
1 pound large white beans of choice, soaked in water and in the refrigerator overnight (I used Handsome Johnny large white beans)
1 tablespoon olive oil
1 medium onion, finely diced
1 (10-oz package) white mushrooms, sliced
3 garlic cloves, minced
1/2 tablespoon dried thyme
1 tablespoon dried oregano
1 tablespoon dried marjoram
1 teaspoon onion powder
Freshly ground black pepper (about 1/4 teaspoon)
1/2 to 1 teaspoon salt - optional (add last and use less or more depending on preference)
1 (12-oz can) tomato paste
3 to 4 cups strong vegetable broth

I like to store these suckers in a jar and in my refrigerator. 

Directions 
The night prior to cooking this dish, place one pound of beans in a container and add enough room temperature water to cover all the beans. Place in the refrigerator overnight.

Let's cook!

In a large soup pot, sauté the onion, mushrooms and garlic in oil, over a medium heat, for about 10 minutes. Add onion and mushrooms first and garlic last. Otherwise there is a strong possibility the garlic will burn. Burnt garlic is not our friend.

Now add all the spices except for the salt and also add tomato paste. Continue cooking for another two minutes. My reasoning behind adding salt last is that tomato paste in itself is salty. Upon cooking the tomato paste further for an extensive amount of time such as is required for this recipe, it may taste even saltier. Lastly, add the drained beans and 3 cups of vegetable broth.

Cover and bring to a boil. Once boiling, lower the heat to medium-low, and cook for approximately 1.5 hours until the beans are soft but not mushy. The cooking time depends on the type of beans you use. Using smaller white beans may shorten the cooking time. Be sure to stir once in a while and add more vegetable broth if necessary.

Taste for salt and add if you so fancy. Store in a refrigerator for up to one week.

Peace out!

Cool beans!

Tofu and Green Onion Sandwich Spread

Hello there!

There is not that much happening on the VKP front today. Yesterday, I came up with a new recipe, which is also featured today. I am also happy to report, the left-overs are no more. I ate what was left for dinner tonight. 

If you are wondering why this makes me happy, then I will tell you. I have a thing about eating left-overs. Even if I like a dish, I would prefer to not to continue eating it for an extensive period of time.

There is some good news which stems from this behavior. I often share what I make with other peeps, mostly non-vegans, and hopefully make a small difference that way. Sometimes I even get a reaction like this: "I am making more conscious choices because of the exposure to your vegan food." How cool is that? 

Have a fantastic week peeps and cheers! 

Tofu and Green Onion Sandwich Spread

Tofu and Green Onion Sandwich Spread 

Ingredients
1 (16-oz) organic firm tofu, pressed overnight, in the refrigerator
Juice of half a lemon
Freshly ground black pepper (about 1/4 teaspoon)
2 tablespoons onion powder
1 teaspoon granulated garlic
1/2  to 1 teaspoon salt (depending on preference)
1/4 cup organic unsweetened soy milk
1/3 cup nutritional yeast
2 teaspoons dijon mustard
1/2 cup green onions, finely diced (add at the end)

Perfect for breakfast or lunch.

Directions
On the night prior to making this sandwich spread, drain the tofu and wrap it in cheese cloth or paper towel. Place in a sieve over a bowl and keep it in the refrigerator overnight. Place something heavy on top of the tofu to squeeze excess liquid.

There is a bowl underneath to catch excess liquid. 

Time to make the spread. In a food processor or a high speed blender combine all the ingredients except for the green onions. Process until smooth and creamy, but be sure not to overdo it. Few chunks are perfection! Add the green onions and mix. Taste for additional seasonings such as salt and pepper.

Store in the refrigerator in a tightly closed container for up to one week.

Eat!

Easy Pantry Millet Cutlets

In preparation for my impending move, I am attempting to use up my pantry items, so that less packing is involved. Unfortunately, I keep on sneaking pantry items back in when grocery shopping. I can't help myself when I pass by a pretty package of red lentils. I have to get them!

Anyhoodle (not an actual word, but it should be), recently I stumbled upon an open package of millet living in my pantry. Naturally, I was inspired to make millet cutlets. These are very easy and quite tasty. Even a non-vegan liked them and noted: "ho! ho! ho! these are pretty good!" Everything is true except the "ho! ho! ho!" part.

Don't take anyone's word for it though, decide for yourself.

Cheers!

Millet Cutlets served on toast with hummus, topped with sunflower sprouts. 

Millet Cutlets (Makes 6 Medium Sized Cutlets)

Ingredients
1 cup millet (Cook it in vegetable broth and according to package directions. Once cooked the initial amount of millet will double.)
1 cup cooked red kidney beans, mashed with a fork (Substitute with beans of choice if red kidney beans are not your THANG.)
2 teaspoons onion powder
1/2 teaspoon granulated garlic
2 teaspoons dried parsley flakes
1 teaspoon chili powder
Freshly ground black pepper (About 1/4 teaspoon.)
2 teaspoons less-sodium soy sauce (Use Tamari for a gluten-free option.)
1/4 cup nutritional yeast (Optional, but highly recommended.)
1/3 cup organic ketchup (Add gradually. If not using nutritional yeast, you may not need as much ketchup to bind these cutlets.)
Salt to taste (I did not add any, however your taste buds may prompt you to do so.)

*Vegetable oil for frying.

Directions
First cook the millet in vegetable broth and according to package directions. This should take about 10 minutes. If not using vegetable broth, be sure to season the cooking water with salt (about 1/2 teaspoon). I added 2 cups of vegetable broth to 1 cup of millet, covered it, and brought it to a boil. Once boiling, I lowered the heat to medium-low and cooked it until all the broth has evaporated, for about 8-10 minutes. Once cooked, I fluffed it with a fork and set aside in a bowl to cool off.

Let's make cutlets!

To the bowl with the cooling cooked millet, add the mashed beans, and all remaining ingredients except salt and ketchup. Mix the cutlet batter with your hands and add the ketchup, gradually as you continue mixing the batter. The consistency will be wet, but not too sticky. Taste for salt and add if necessary.

*This is a good time to pre-heat a large non-stick frying pan over a medium heat. 

Divide the cutlet batter into half (score it with your hand inside the bowl), followed by dividing each half into three "equal" parts to make six cutlets. Form the cutlets in your hands and be sure not to make them too thick (about 1/2 inch in thickness should do it).

Place formed cutlets on a plate and fry three cutlets at a time, over a medium heat, in about two tablespoons of oil, for 3-4 minutes on each side, until the cutlets develop a nice golden crust. In case the cutlets lose their perfect shape when you turn them over, you can fix it with your spatula while they are frying. I did that without difficulties.

Serve immediately and store in a refrigerator, in a closed container, lined up with parchment paper in between each cutlet to absorb moisture for up to one week.

Peace out!

Eat! 

Quick Hungarian Mushroom Paprikash

What the cat is paprikash? According to my research and mostly Wikipedia - not an evidenced based source, but it will do for my current purposes - paprikash is a stew flavored by the spice paprika. Hence the name paprikash.

I have been meaning to make my version of this recipe for some time now. I enjoy pasta with homemade tomato sauce, but I also admit that it gets boring. This recipe is really easy and you can dress it up or down any which way. Add chickpeas or baked tofu for a more substantial meal (the more protein in your food, the more satiated you will be, but don't over do it). You can add an additional cup of favorite vegetables, perhaps a bell pepper?

Cheers!

Hungarian Mushroom Paprikash

Hungarian Mushroom Paprikash 

Ingredients
1-2 tablespoons vegetable oil
1 large onion, sliced into half moons
1 (10-oz package) baby bella "cremini" mushrooms, roughly sliced (white button mushrooms may be substituted)
2 large portabella mushrooms, roughly sliced with gills and all
4-5 garlic cloves, minced
3 large carrots, peeled and shredded
Freshly ground black pepper (about 1/4 teaspoon)
1 teaspoon salt (season according to your taste)
1 teaspoon dried thyme
1 teaspoon dried oregano
2 tablespoons sweet smoked paprika or regular sweet paprika
1 (6-oz can) tomato paste
2 cups strong vegetable broth
1 tablespoon corn starch (optional)
1/2 cup unsweetened soy or almond milk (vegan sour cream may be substituted, use about 1/3 cup)

*Cooked noodles of choice (I used brown rice noodles)

Directions
In a large, deep pan, sauté the onion, baby bella mushrooms, large portabella mushrooms, and carrots in oil, over a medium heat, for about 10 to 15 minutes. Stir often.

*This is a good time to start boiling the water for your noodles. 

Add garlic, and all the spices and cook for another minute. Add tomato paste and continue cooking for another 2 minutes or so. It is important that the raw taste of tomato paste is "cooked off."

Stir in the vegetable broth, cover and bring it to a boil. Once boiling, lower the heat to low and cook for about 5 minutes.

*Optional: You will use corn starch to thicken the stew, however skip this step if you like the consistency as is. It will be rather thick without the corn starch. During the last 5 minute mark, remove about 1/2 cup stew and place it in a small bowl. Add corn starch and whisk it well to ensure no lumps are left. Add it back into the pan. 

Turn off the heat and add the plant milk. Mix well. If adding vegan sour cream, do so gradually and also off the heat. Otherwise, there is a chance it will separate. Nie dobrze! (Translation from Polish: not good!)

Be sure to taste the prepared dish for additional seasonings such as salt and pepper.

Serve over cooked noodles of choice or anything you fancy.

Peace out!

Eat!

Sweet Wheat Germ and Poppy Seed Omelet

Some say that necessity drives invention. I agree wholeheartedly. Weekends are for culinary experiments and for using up forgotten ingredients bumbling around in my pantry. 

This morning I opened my pantry and noticed poppy seeds and  a jar of wheat germ giving me dirty looks. Naturally, I had to respond appropriately and show these forgotten ingredients that I don't mess around. 

Initially, I was planning on making pancakes, but I did not want to use flour today. That is how this recipe came about. 

Cheers!  

Sweet Wheat Germ and Poppy Seed Omelet

Sweet Wheat Germ and Poppy Seed Omelet (Makes 2 Servings)

Ingredients 
1 cup unsweetened soy or almond milk
1 tablespoon apple cider vinegar (Lemon juice may be substituted.)
*Note: Plant milk and acid will be used to make vegan buttermilk. See below for instructions. 
1 prepared chia seed or flax egg (See below for instructions.)
1 tablespoon unsulphured molasses (Maple or agave syrup may be substituted.)
1 teaspoon baking powder
Dash of salt (Less than 1/4 teaspoon.)
1/4 cup poppy seeds
1 cup wheat germ

*Vegetable oil for frying. Non-stick cooking spray will do the job too!

This omelet has a nice moist texture. 

Directions
First we are going to make vegan buttermilk and chia egg. To make the buttermilk, pour one cup of soy milk to a large bowl and add in the apple cider vinegar. Allow to stand for 10 minutes until the milk curdles. Do not use rice milk for this task. Rice milk has a low protein content and therefore it will not curdle as well or at all.

Now onto the chia seed egg. Process one tablespoon of chia seeds in a food processor, high speed blender or designated for food only coffee grinder. Place the processed seeds in a small bowl and add 3 tablespoons of room temperature water. Mix and allow to stand for about 10 minutes. Follow the same instructions to make flax egg.

Preheat a large non-stick frying pan over a medium heat.

Let's make the omelet! Add the molasses and chia egg to the bowl with vegan buttermilk you just made. Mix in baking powder and salt. Use a whisk to incorporate all the ingredients. Add the poppy seeds and wheat germ and mix well. Using your hands, divide the omelet batter to two "equal" parts.

By now the frying pan should be ready. Add 1 tablespoon of vegetable oil or coat the pan very well with non-stick cooking spray. We are ready to fry these suckers!

Take one half of the omelet batter and place it in the frying pan using your hand. Be sure not to burn yourself. As soon as the batter hits the pan, flatten it with your hand to form a thick pancake. Like this.

Fry on each side for about 3 to 3.5 minutes on a medium-low heat. 

Given the omelet's soft texture, it will be a tad tricky to turn this sucker over. I know you can do it! Be sure to use a large spatula or two of them (I did that!) to do this. The omelet will be ready when it develops a thin crust and looks golden brown. Like this.

Ready!

To make it look fancy pants on your plate, fold it in half and serve with your favorite fruit, powdered sugar or anything you like.

Don't forget to fry the other half of the omelet. Peace!

Eat! 

Easy Semolina Breakfast Cakes

I used to eat semolina porridge (called Kasza Manna in Polish) for breakfast with sugary fruit syrup on top as a kid. It was a typical Polish breakfast catered specifically to kids the same way cereal is here in the US.

Recently I discovered this old favorite in a Polish grocery store, and I felt compelled to try it again. I was planning on making a porridge out of it, but I decided to make this instead. I think I will continue exploring making other semolina cakes in the future. I already have another recipe in mind. Stay tuned...

Cheers!

Semolina Breakfast Cakes

Semolina Breakfast Cakes (Makes About 12 Cakes)

Ingredients
1 and 1/3 cups semolina or semolina flour (I used semolina. Semolina flour is more delicate while semolina is coarse almost like cornmeal.)
1 cup unsweetened soy or almond milk
1 teaspoon baking powder
1 small/medium banana, mashed with a fork (Substitute the banana with one chia or flax egg if you don't fancy bananas.)
2 teaspoons unsulphured molasses (Substitute with  2 teaspoons of maple syrup or raw cane sugar if you don't have molasses.)

*Vegetable oil for frying

This texture is not fluffy like a pancake, but rather it is dense like a cake. Maple syrup will work best as a topping. I did not have any maple syrup. I used organic powdered sugar instead. 

Directions
Preheat a large non-stick cooking pan over a medium heat.

Mash the banana with a fork in a medium bowl. Add baking powder and molasses and mix well. I used a whisk for this task. Add milk and the semolina and mix. Start frying immediately. If you don't, the batter will become too thick while it is sitting on the counter. No es bueno! (no good!)

Fry 4 semolina breakfast cakes at a time, 3 to 4 minutes on each side, in 1 to 2 tablespoons of vegetable oil. Be sure to flatten the batter using a spatula or a spoon as soon as the batter touches the pan. Otherwise the cakes will be too thick. I used a large serving spoon to measure my batter for each cake.

Serve immediately. Best served with maple syrup. If you are planning on using powdered sugar instead, be sure to have a glass of plant milk handy to wash it down.

Eat!