Tag Archives: vegetarian

Smokey BBQ Broccoli Bowl

I’ve confessed my BBQ addition before.  I used to be crazy-like. BBQ sauce on everything!  Fast food was my favorite–and I usually needed 4-5 sauces to wash down my 20 piece chicken nuggets and biggie fry.

But like many other foods, BBQ sauce does have some bad stuff in it.  I bet I added on almost 500 calories to my meals JUST on BBQ sauce. You can read my post here about High Fructose Corn Syrup–and also see a recipe for a mustard-based BBQ sauce.

It never occurred to me that BBQ sauce could go on veggies until I read it as a suggestion in  one of my favorite cookbooks.

So, I took that concept, and made a very filling meal with a unique flavor…and those caramelized onions….oh my!!!

Here’s this recipe…I hope you enjoy 🙂

Smokey BBQ Broccoli Bowl
 
Ingredients
Broccoli Bowl:
  • 1.5 cups brown rice, uncooked
  • 2 large onions, sliced
  • 2 T coconut oil
  • pinch of salt
  • 2 10 oz packages frozen broccoli (or you could roast fresh broccoli)
  • 1 t sesame seeds
BBQ Sauce:
  • 1 6 ounce can tomato paste
  • ¼ cup plus 1 T water
  • ¼ cup maple syrup
  • 2 T blackstrap molasses
  • 2 T Apple cider vinegar
  • 2 T stone ground mustard
  • 2 garlic cloves
  • ½ t chili powder
  • ½ t ground ginger
  • ½ t smoked paprika
  • ½ t liquid smoke
  • ¾ t sea salt
  • ¼ t black pepper
  • ⅛ t cayenne pepper
Instructions
  1. Put rice and 3 cups of water in a medium pan over high heat.
  2. Bring to a boil, reduce heat to low, and cover. Set timer for 40 minutes.
  3. Meanwhile, make the caramelized onions.
  4. Heat the coconut oil in a large skillet over medium heat.
  5. Add the onions and stir frequently so the onions don't burn. Make sure the onions are very spread out so they cook evenly.
  6. Let the onions cook over medium heat for 15-20 minutes. You do not want the onions to burn so stir frequently, and reduce heat if necessary.
  7. After 15-20 minutes, sprinkle generously with sea salt, reduce heat to low, and cook for about 15-20 minutes more. (This is a process, but well worth it in the end).
  8. Meanwhile, steam broccoli according to package directions, and set aside.
  9. Put all BBQ sauce ingredients in a blender and blend until smooth.
  10. Heat in a small pan until heated through.
  11. To make the plate, put rice, then broccoli, then caramelized onions, then BBQ sauce, then top with sesame seeds.
  12. Enjoy!

 

 

 


Cauliflower Tots w/ Buffalo Thousand Island

I must admit I had never eaten cauliflower until about a year ago (You’re seeing a pattern here).  And I’m thirty. I know, it’s kind of crazy, but honestly, it was a little weird to me.  And chalky.  And not broccoli.  I LOVE broccoli.

But my curiosity got the best of me, and I went for it.  Cauliflower “rice,” cauliflower “potatoes,” and my favorite, roasted cauliflower and chickpeas with a mustard dressing.

I was diggin’ it. And diggin’ in.

Then football season came around, and I kept seeing those buffalo cauliflower wings all over social media.  I had no idea I missed chicken wings until I saw those suckers.  We’ve perfected this recipe by now, but along the way, I saw this concept for the tater tots.

I’ve made them a couple of times to get them where we like them (and to make some adjustments for allergies/intolerances).  Last time I made them, I sat on that couch, chewing slowly, absolutely flabbergasted that there wasn’t actual cheese in these things.  If you’re dairy free, you know these moments don’t come often, but when they do, relish in them. Remember them.  Love them.

So here’s our version–they are perfect as a side to a burger (veggie or with meat!) or as an appetizer for a get together!  Don’t forget to serve it with the Buffalo Thousand Island sauce 🙂


Cauliflower Tots w/ Buffalo Thousand Island
 
Ingredients
Tater Tots:
  • 2 cups cauliflower florets, steamed & soft (about 5-7 minutes of steaming)
  • 1 "flax egg" (mix 1 Tablespoon of ground flaxseed and 3 Tablespoons of water in a small bowl and set aside for 5 minutes)
  • ½ cup onion, peeled & diced
  • 3 T fresh parsley, chopped finely
  • ¼ cup Nutritional Yeast (found at health food store)
  • ¼ cup buffalo sauce (like Frank's)
  • ½ cup breadcrumbs
  • ½ teaspoon garlic powder
  • ¼ teaspoon salt
  • ⅛ teaspoon pepper
To fry:
  • gluten free flour (or flour) blend for dusting
  • 2 tablespoons grapeseed oil
Buffalo Thousand Island Sauce:
  • ¼ cup Vegenaise or other vegan mayo
  • 2 Tablespoons organic ketchup
  • 1 teaspoon mustard
  • 1 teaspoon hot sauce
Instructions
  1. Preheat oven to 400 degrees.
  2. After you've steamed the cauliflower, chop as finely as you can.  You can pulse in a food processor, but you don't want it to become mushy. (alternate would be to buy riced cauliflower)
  3. Put chopped cauliflower in a thin kitchen towel and squeeze as much water out of it as you can.
  4. Put all tater tot ingredients in a medium mixing bowl, and stir well.
  5. Heat the oil in a frying pan.
  6. Meanwhile, put a small ball (about a tablespoon) of dough in your hands and form a tater tot.  Put a little bit of water on your hands if mixture sticks to you--that will help!  Sprinkle or roll tater tot in the gluten free flour blend.
  7. Place in the frying pan and fry for about 4-5 minutes, flipping halfway.  You want the outside to be golden brown, and starting to harden.
  8. Place on a greased cookie sheet and bake for 10 minutes.
  9. Flip the tater tots and bake 7-10 more minutes, bumping the heat to BROIL for the last few minutes. Watch carefully that they don't burn or get too brown.
  10. Serve warm with Buffalo Thousand Island Sauce or ketchup.  Enjoy!

 

 

 

 

 

 

 

 

 


Vegetable Pot Pie

This time of year, comfort food is like a hot towel straight out of the dryer after coming in from the cold. It exemplifies its title; it’s truly comfort.

For me, pot pie is the ultimate, and for a long time, I figured we just had to do without.  Our youngest son Beckham is dairy free, soy free, gluten free, egg free, and peanut free (I promise it’s as overwhelming as it sounds), so pot pies seemed like something we had to avoid.

But when I’m determined to do something, I always figure it out. I knew that if vegans could make “cheese” from cashews, then I could figure out how to make my baby a pot pie.

And from that determination, this creation was born.  It’s stellar. It’s shareable. It’s loveable. It’s perfect for this fall weather.

Side view

I hope you enjoy this fall favorite (without all the junk!)

Vegetable Pot Pie
 
Ingredients
Roux:
  • 1 Tablespoon vegan butter
  • 3 Tablespoons all-purpose gluten free flour blend (or regular whole wheat flour if not gluten free)
  • 1¼ cups unsweetened almond milk
Filling:
  • spoonful of vegan butter
  • ½ onion, peeled and diced
  • 2 garlic cloves, peeled and chopped
  • 2 cups frozen mixed vegetables (corn, peas, carrots, beans)
  • 1 russet potato, washed and diced
  • ½ Tablespoon fresh rosemary, chopped
  • 2 teaspoons dried thyme
  • 2 teaspoons dried oregano
  • 1 teaspoon salt
  • 2 cups vegetable broth
Topping:
Instructions
  1. Preheat oven to 425 degrees.
  2. In a small pan, heat spoonful of butter on medium heat.
  3. Add onion and garlic, and sauté until tender, about five minutes.
  4. Meanwhile, make the roux. In a large pot, heat butter over medium heat.
  5. Once melted, add the flour and whisk until butter is absorbed and mixture is crumbly.
  6. Slowly add in half of the almond milk and whisk until most of the clumps are gone.
  7. Add in the rest of the milk, bringing the mixture to a slow boil. The mixture should thicken.
  8. Reduce heat back to medium and add in the vegetable stock, stirring to combine.
  9. Add in the onion-garlic mixture, potato, frozen veggies, and spices.
  10. Stir to combine.
  11. Cook for 15-20 minutes, stirring occasionally.
  12. Meanwhile, make the biscuit recipe, but you don't have to roll out the dough to make biscuits. Set bowl aside.
  13. Once filling mixture is cooked well, pour into an 8 x 8 pan.
  14. Using a spoon, plop dough mixture on top of filling.
  15. Bake for 20-30 minutes.
  16. Brush melted [vegan] butter on top of biscuits.
  17. Serve with a salad.

 


Shredded Brussels Sprouts Salad

Final

I know Brussels sprouts get a bad rap.  They’re kind of like spinach.  People just think “yuck” when they hear the words without giving them much chance.  But I’m here to set them free.

Surprisingly, I never tasted them until a few months ago (I’ve told y’all my journey has been SLOW!) when my awesome husband made me some roasted Brussels sprouts with a Honey-Sriracha sauce.  Totally blog worthy.  And it’s coming.

But until then, you can enjoy this beautiful fall-tasting salad and all its glory.  I hope it changes your mind on this little boogers, because they really are incredible!

This salad will keep well in the refrigerator well without getting soggy, although mine never lasted that long 🙂

Salad plate

I served this salad for dinner one night as a part of a “cold salad plate” with raw fruits & veggies.  On the plate were two of my all-time favorite salads, Vegan Tuna Salad & Cranberry-Quinoa Salad! You’ll also see this Buffalo Hummus on the plate too!

Shredded Brussels Sprouts Salad
 
Ingredients
  • 1 pound Brussels sprouts, washed, trimmed & cut in half
  • ½ cup walnuts, chopped
  • ½ cup dried cranberries
  • 1 carrot, peeled
Dressing:
  • 6 T olive or grape seed oil
  • 2 T apple cider vinegar
  • 1-2 T maple syrup
  • 1 t coarse ground mustard
  • salt & pepper to taste
Instructions
  1. In a food processor, shred the carrot and Brussels sprouts.
  2. Transfer to a large bowl.
  3. Add all other salad ingredients and stir.
  4. Mix dressing ingredients in a small bowl and whisk until combined.
  5. Pour over salad and stir.
  6. Chill for best results.
  7. Enjoy!

 


Maple-Balsamic Stir Fry

Final

This beautiful creation came out exactly like I wanted.  Sometimes, I’ve just got a taste that I must create–and this one hit the spot on the first try!

I’m so inspired by many of the one bowl meals I’ve seen on many blogs–and wanted to try my hand at one.  But since I’ve got a sweet tooth and an itching for all things fall, this Maple-Balsamic inspired dish was a perfect solution.

I’d like to say that this recipe serves 2 people, but let’s be honest.  I eat a LOT.  Like, a LOT.  So, this is a one portion meal for me.  Partly because I was lazy & didn’t make anything else.  To make this a full meal–and to make it stretch a bit, next time, I will most likely serve a salad first and add a piece of chicken to my husband’s–and that’s a full meal.

Regardless, it’s very simple to double or even triple this recipe!

A few things about this recipe:

  • Make your brown rice ahead of time and keep it in the fridge to get it very cold.  That helps make for a crispy stir fry.  I usually make a huge bowl of rice at the beginning of the week because Mexican Rice Bowls are always on the menu around here.
  • I use a soy-free Vegan butter made by Earth Balance because my son Beckham can eat it–and it saves me from having to make an extra meal.

Maple-Balsamic Stir Fry
 
Ingredients
Balsamic Roasted Brussels Sprouts:
  • 1 cup Brussels Sprouts, ends trimmed & cut in half
  • 1 t oil
  • 1.5 t balsamic vinegar
  • pinch of salt
Buttered Carrots:
  • 2 large carrots, peeled & chopped
  • 1 heaping t vegan
  • drizzle of maple syrup
  • pinch of salt
Balsamic Glaze:
  • ¼ cup maple syrup
  • 3 T Balsamic Vinegar
  • 2 t Dijon mustard
Stir Fry:
  • spoonful of vegan
  • 2 cups cooked brown rice, cold
  • 1 t sesame seeds, plus more for topping
  • ½ t Sriracha sauce
  • 1 green onion, chopped
Instructions
  1. Preheat oven to 400 degrees.
  2. Place trimmed & cut Brussels sprouts in a small baking dish.
  3. Add oil, vinegar, and salt.
  4. Stir until combined.
  5. Bake for 25 minutes, stirring halfway through.
  6. Meanwhile, put chopped carrots in a small saucepan and cover with water.
  7. Bring to a boil and boil for 7-9 minutes, stirring occasionally.
  8. In a small saucepan, combine Maple-Balsamic glaze ingredients.
  9. Bring to a boil, and let boil for 3-5 minutes, stirring frequently, until mixture has thickened. Set aside.
  10. Drain carrots, and return to pan. Add the butter, maple syrup, and salt. Stir until combined. Set aside.
  11. In a wok, melt a spoonful of butter.
  12. Add rice, and saute until heated through and crisp.
  13. Add cooked carrots, roasted Brussels Sprouts, sesame seeds, and Sriracha sauce.
  14. Stir until well combined.
  15. Add Maple-Balsamic glaze & stir fry until heated through.
  16. Top with green onion & sesame seeds.
  17. Enjoy!