a medical librarian's adventures in evidence-based living
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"Enlightened" Chef Chloe's Drive-Thru Burgers & Special Sauce
Eight in a Batch--You'll Definitely Want More! Just Double the Batch & Save Kitchen Clean-Up Time!
My Rule: If you make a recipe four times in less than a month, you know you have a winner on your hands.
People: This one's a winner.
Goodbye Boca Burgers, Match Meat, & Bean Burgers posing as Old-Fashioned Drive-Thru Burgers. This "enlightened" recipe rocks and all the meat-like ingredients are high-powered players: Lentils, low-fat tempeh, & walnuts for crisping/browning.
I totally owe this recipe to the genius of Chef Chloe. I've adapted it from Chloe Coscarelli's cookbook: "Chloe's Kitchen".
I call it "The Enlightened" Best Burger & Sauce, ever!! The texture, the taste, the nutrition--is simply amazing. And, these burgers do not fall apart--like other burger-posers.
Turns out--it makes sense to just double this recipe--and save yourself the kitchen clean-up X two.
By doubling the recipe you end up with 2 pounds, 13 ounces of "plant-based delicious "raw meat". Enough to make 16 burgers, or turn some of it into Italian meatballs, by adding oregano, basil, fennel seed, parsley & red chili pepper--or maybe use some of it for a "no-meat" loaf.
The "raw meat" can be kept refrigerated for 3 to 4 days. If you freeze it "raw", it will keep for one month. Cooked burgers should keep in the FREEZER for two months, maybe more--if they last that long.
Did I mention that it's actually delicious eaten raw? It's all pre-cooked, so it's not really raw. Jazz it up with some Dijon mustard, maybe some sauteed mushrooms, and spices, and Voila! It's chopped liver.
Your choice.
The burger is fantastic on a sprouted whole grain bun topped with Chloe's special sauce, sliced tomato, & pickles or just crumbled on top of a hefty salad & topped with Chloe's special sauce, or my Creamy Chipotle Topping.
Heck, you could crumble it into a burrito with all the fixings. Delicious!
Very versatile.
A Burger & Special Sauce in the Making
It's Much Easier Than It Looks
Two Slabs of Low-Fat Soy Boy Tempeh Cut Into Quarters
Steam the Tempeh for Twenty Minutes - Removes All Hints of Bitterness
Toast the Walnuts for Ten to Twelve Minutes in a 350 Degree Oven
Saute Onions & Garlic Without Any Liquid in a Covered Pan - Stirring Occasionally
Softened Onions & Garlic - No Oil, No PAM, No Liquid
Pulse Processed Steamed Tempeh
Pulse Process TJ's French Lentils (homemade or canned are fine) & Add to the Tempeh
Pulse Process the Toasted Walnuts to Very Fine--Not Into Flour
Mix Oat Flour & Spices Into the Softened Onions & Garlic
Pulse Process the Seasoned & Floured Onions & Garlic
Mix Well - Tempeh, Lentils, Walnuts, & Onion Mixture! Hands Work Best - 2 lbs. 13 oz. - 5 1/2 Cups of "Homemade Plant-Meat"
Raw: A Double-Batch Makes 16 Delicious Burgers - 1/3 Cup of Meat Per Burger
Out of the Oven in Twenty-Two Minutes - Beautifully Browned, Firm & Delicious
No-Fat Creamy Special Sauce with Sweet Pickle Relish & Fresh Dill
The Special Sauce - Can Double as Thousand Island Dressing, Too.
The 100% No-Oil Plant-Based Drive-Thru Burger - Better Than the Real Thing
This is a DOUBLE recipe--makes 16 burgers, 2 pounds 13 ounces of veggie "meat".
If you want to only make 8 burgers, just halve the amount.
Equipment needed: a food processor, 11 cup or more capacity; a blender; parchment paper
2 8-ounce package of low-fat tempeh, Soy Boy. (This is available at Whole Foods, TJ's or other health food stores.) Note: You can use regular tempeh if you can't find Soy Boy Low-Fat--the fat content is just much higher.
1 very large sweet onion, chopped
2 or more garlic cloves, chopped (your choice as to quantity)
3 cups of already cooked lentils or 1 package of TJ's Steamed French Lentils (17.6 ounces), French or brown are preferred. (I used, & recommend, Trader Joe's aka Melissa's Steamed French Lentils, available in the refrigerated section. It has a long shelf life, so you can stock up!)
1 cup of walnuts, toasted (350 degree oven for 10-12 minutes. Watch carefully! Note: Chloe uses twice the amount of walnuts)
1 cup of oat flour (easily made with rolled oats blended in a Vitamix, but packaged oat flour is just fine) Note: any flour can be substituted.
2 teaspoon dried basil
1 teaspoon sea salt, optional
2 teaspoon freshly ground black pepper
Preparation:
Note: Because this recipe is doubled, I found it works best to "pulse" process each ingredient separately, rather than process them all together. The results would be too uneven--& would result in overprocessing.
After you process each ingredient, "dump" them in a large bowl & mix well with your hands--a lot easier than with a spoon!
1. Preheat the oven to 350 degrees & toast the walnuts on a parchment paper-lined jelly roll pan for 10-12 minutes. Watch these carefully--they quickly go from "just right" to burnt!
2. Fill a large pot with enough water to reach the bottom of a steamer basket and get the pot boiling!
3. Cut both tempeh slabs into quarters & lay them into the steamer basket once it has started to boil. Cover the pot, lower the heat to a low boil/simmer & steam for 20 minutes.
4. While the tempeh steams, begin to saute the onions in a very large preheated pan. To do this, cover the pan, lower the heat to medium/low, & allow the onions to sweat & cook in their natural juices.
Uncover the lid every few minutes to check on the onions, stir them around. Add a couple of tablespoons of vegetable broth or water if they start to dry out or stick--to deglaze the pan. Once the onions are soft, add the garlic & saute for a few more minutes. Let the pan sit with the heat off while you process all the other ingredients.
5. Preheat the oven to 450 degrees & line a large jelly roll pan with parchment paper--trimming any edges that hang over the edge. This prevents scorching.
6. Now begin the pulse processing of the ingredients. First pulse process the steamed tempeh until just short of paste--leaving a little texture. Spatula out the contents into a large bowl.
7. Next pulse process the lentils (3 cups or the entire package of TJ's steamed lentils). Also, just short of paste. Spatula out the lentils into the big bowl.
9. Now pulse process the toasted walnuts into fine pieces--not "ground into flour"! Spatula out into the big bowl.
10. Add 1 cup of oat flour, the basil, the pepper, & the salt to the onion-garlic mixture sitting in the saute pan. Combine until well-mixed.
11. Now pulse process the onion mixture into fine pieces--not "mush". Spatula out into the big bowl.
12. Mix the processeed tempeh, lentils, walnuts & onion mixture a few times with a spoon to get things started. Using your hands, mix well until completely combined.
13. You will now have 5 1/2 cups (2 lbs. 13 oz) of "plant-based" burger "meat".
14. Use a 1/3 cup measure to scoop out enough "burgers" to make 16 thin burgers. If you want larger burgers, go for it. If you want to freeze some of the mixture for later use--go for it. You could also use it for meatballs (go Italian with the addition of oregano, red pepper flakes, parsely & fennel seed), or add more seasoning, like Dijon mustard & sauteed mushrooms & serve it as "chopped liver." Or use as a base for meatloaf.
15. Bake the burgers in two batches: 8 to a pan. Bake at 450 degrees on the middle oven rack for 10 minutes. Flip, and bake for 10 minutes more. If they need a little more baking--add 2 or 3 more minutes. They should be nicely browned.
Special Sauce Ingredients:
Enough for 8 burgers. This recipe is not doubled.
2/3 cup of Mori-Nu low-fat firm tofu
1-2 garlic cloves, coarsely chopped
1 tablespoon Dijon or yellow mustard
3 tablespoons of ketchup (low-sodium, low-sugar, if possible)
2 tablespoons of sweet pickle relish (reserve to mix in AFTER the "wet ingredients" are blended!)
1 tablespoon of fresh dill, chopped (reserve to mix in AFTER the "wet ingredients" are blended!)
Preparation:
1. Combine tofu, garlic cloves, mustard, & ketchup in a blender & process until smooth.
2. Add the pickle relish after the ingredients are blended. Mix to combine.
Note: This could easily substitute for a Thousand Island Dressing. Crumble a burger on top of a salad, & dress with the "Special Sauce". A Drive-Thru Burger Salad!
Nutritional Facts Based for 1 Burger = 1/3 cup of "Meat" (Recipe Makes 16 Burgers)
Nutritional Facts for the Works: Drive-Thru Burger, Sprouted Alvarado Street Bun, Tomato, & Special Sauce
I sincerely hope you & your family enjoy these as much as the Lab Rat & I do. It's great have a "storehouse" of delicious burgers in the fridge or freezer that you know are super healthy.
Don't get put off by the process. It's easier than it looks & you end up with 16 burgers.
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My kids are hosting Thanksgiving this year! Woo Hoo! I'm off the "menu planning" hook.
They're not stressing the least bit about it. They didn't get that trait from me--that's for sure. Haven't even planned the menu yet, except for making some vodka infused with chili peppers & sun-dried tomatoes for Bloody Mary's & a batch of homemade fermenting "Fiery Slaw".
They're much more creative cooks than I am, so I can't wait to see what will ultimately show up on the menu.
It will surely be a joint family cooking effort. It always is.
I'm thinking about bringing along some El Burgers, Chipotle Topping, Carrot Cake Muffins, Pumpkin Pie Squares (with chocolate chips & walnuts), & a Chocolate Chip Zucchini Walnut Bread for us to munch on over the long weekend. It's a holiday--time for chocolate chips, right?
Maybe a Sicilian Walnut Pesto Lasagna, too. I've made that one 3 times & it's a huge hit.
We'll see how much cooking time I have before the holiday.
Repost of Thanksgiving 2011 Recipes
You Asked - I'm Delivering
Wait! Wait! Don't plan your holiday menu until you read this post!
You just might find something that looks yummy to you.
I promised myself I'd write up my post-Thanksgiving Hit List today (uh, that was Friday--and now it's Saturday morning) no matter what! I changed up so many of the recipes that I posted pre-Thanksgiving--and I know that so many of these will work perfectly for the Christmas holiday for anyone who is having a houseful of company over the long weekend.
So here are my family's favorites--with links to the revised recipes.
The Top-Ten Thanksgiving Week-End Family Favorites List
1. Rockin' Roasted Rosemary Potatoes - my family couldn't get enough of these & I've made them three times since Thanksgiving. No-oil & amazing! A crazy crunchy coating made with a little vodka, vermouth, grainy Dijon mustard, garlic, horseradish, caraway seed, smoked paprika, & hot pepper. OMG you're going to LOVE these!
8. Barbecue Brisket Seitan Reuben's--this sandwich was a huge hit--even with the carnivores in the family. You'll need to make your own seitan, but it's really easy & makes 4 pounds that you can freeze. Use real old-fashioned Jewish rye bread with caraway seeds--or T.J. Sprouted Rye with caraway seeds, cole slaw, dill pickles--the works. LOVED!
10. Pumpkin-Spiced Steel-Cut Oats for Eight! Make it in the crockpot overnight--and wake-up to the most delicious fragrance. I'm now making this just for myself--so I can have pre-made oatmeal every morning for a week. Warm it in the microwave along with frozen berries, and then top it with a sprinkle of toasted walnuts & a tablespoon of chia. What a way to start the day!
11. Fat-Free Vegan's Thanksgiving "Meat-Less" Loaf - Delicious, giant "meat-less" loaf that everyone enjoyed for Thanksgiving & post-T-Day Dinner. Definitely find quinoa flakes for this--makes a difference, because quinoa flakes make a firmer loaf. I found these in the gluten-free section of my grocery store & at Whole Foods. Some reserved, & reduced Roasted Triple Mushroom Soup doubled for the gravy, use Susan's. It's good, too. Use your favorite glaze--included Bone Suckin' Barbecue Sauce (Thicker Recipe).
My Amateur Thankgiving Photo Collection
Thanksgiving Morning Spiced Apple Pumpkin Steel-Cut Oats for Eight
A Sophisticated Roasted Triple Mushroom Bisque
Kale Waldorf Salad with Toasted Walnuts, Honey Crisp Apples, Cranberries/Raisins in a Creamy Dressing (photo by Whole Foods--mine was out-of-focus)
Kale Waldorf Salad - Undressed - Check Out Costco's Organic Baby Kale
Roasted Brussels Sprouts with Shallots & Toasted Hazelnuts
If You're Ready to Ditch the Latke's for a New Chanukah Tradition Try This
Reposted from December 04, 2010:
A New Oil-Free Chanukah Tradition: "Enlightened" Veganomicon Potato and Kale Enchiladas with Roasted Chile Sauce - And a New Dreidel Spin on the Miracle of Oil on Chanukah - Make One Day's Worth of Oil Last for Eight Days!
The Healthy Librarian's (Husband's) "Enlightened" Veganomicon Potato and Kale Enchiladas with Roasted Chile Sauce
Who doesn't love latkes?
Crispy on the outside, moist and tender on the inside--potato pancakes made with grated potatoes, onion, eggs, plenty of salt, and fried up in peanut oil. And topped with sour cream. When I was a kid, our traditional Chanukah dinner was always potato latkes, corned beef sandwiches, and Kentucky Fried Chicken. Always! A deadly trifecta, but who knew?
As good as they taste, I wasn't about to fry up a batch this year. I've half-heartedly looked for a fat-free version, but honestly, I don't think it's worth the effort. It couldn't possibly compare to the real thing.
Frying latkes in oil is what it's all about. Last year in the New York Times Karen Barrow shared opinions from both cookbook authors and amateur cooks about whether it's possible to make a "healthy tasty latke". If you must try, here's one possibility, from Steven Raichlen.
“I’m not going to ruin my latke joy to save a few calories once a year,” Elizabeth, one NYT reader, wrote.
“Spare me,” chided another. “I’ll take my latkes fried in lots of oil. It works for my 91-year-old grandparents.”
Joan Nathan, a well respected cookbook author and expert in Jewish foods, said she’s not surprised at the widespread resistance to making a traditional treat more healthful. When once asked to come up with baked latkes that tasted as good as fried, she tried. “But I ended up throwing all the recipes in the garbage,” she said.
Another reason for the fried latke’s persistence: oil isn’t just a cooking ingredient, it’s central to the eight-day celebration of Hanukkah.
“It’s all about the oil,” said Susie Fishbein, author of “Kosher by Design Lightens Up.” You can spray your latkes with oil and bake them, she said, but “most people are not going to cheer when that comes to the table. It has to be fried.”
Wednesday night was the first night of Chanukah. As I drove home from work in the dark, cold, and snow--the perfect setting for the first night of Chanukah--I knew my husband was going to have something delicious for dinner. No last minute scrambling in the kitchen for me on this Wednesday night. And what perfect timing that he decided to try his hand out on a healthy potato dish for the first night of Chanukah: Veganomicon's Potato and Kale Enchiladas with Roasted Chile Sauce. We both agreed--it was a great substitute for traditional Chanukah latkes.
The Chanukah Miracle Story--When One Day's Worth of Oil Lasts for Eight Days
Oil is "central to the eight-day celebration of Hanukkah. After winning back their land in battle, the Jews needed to light a menorah as part of a rededication of their Temple. Although they only had enough oil for one day, the oil, miraculously, lasted for eight." (Joan Nathan in the NYT) Tada! That's where the connection to eating foods fried in oil on Chanukah comes from.
Bet You Can't Eat Just One? So Why Even Start?
So, here's my cheesy take on celebrating Chanukah--if you're not ready to cut out all the oil in your diet right now--try making one day's worth of oil (say about 1/4 cup) last for eight days. That's 1.5 tsp of oil a day if my math is right! It's doable. Experience your own miracle of good health by making one day's worth of oil last for eight days! Call it a Chanukah challenge.
Thanks to Cheri for sharing the video! If you aren't seeing the video, click here
Happy Chanukah! Candlelight by the Maccabeats
The Healthy Librarian's Husband's "Enlightened" Veganomicon Potato and Kale Enchiladas with Roasted Chile Sauce
To get a copy of the recipe on one page, click here.
This beats the lowly latke hands-down for taste and nutrition. You could probably live on these: with 0 cholesterol, 9.2 grams of fiber, 12 grams of protein, 187% of vitamin A, 261% of vitamin C, 16% calcium, and 27% iron--not to mention the health benefits of kale and tomatoes.
Serves 4-6
Cooking & Prep Time: 1 1/2 hours
Enchilada Chile Sauce:
1 onion, cut into small dice
3 large green chiles (such as Anaheim or even Italian-style long green peppers), roasted, seeded, peeled, and chopped coarsely. The best way to roast peppers is over high heat right on top of the gas burner--don't do this if you have an electric stove. Use tongs to turn them, and rotate as they blacken & blister. When 75% done roasting, drop the pepper in a bowl or a paper bag, and allow it sit for 10-15 minutes, until it's cool enough to handle. Peel away the skin, and then dice. No worries about remaining charred parts. If you don't have a gas stove, roast them on a grill or in a very hot oven. Use canned green chilis in a pinch.
2-3 teaspoons of chile powder, preferably ancho chili (note: I just purchased this at Penzey's & it's amazing--not hot, just rich & mellow tasting)
1 1/2 teaspoons ground cumin
1 teaspoon marjoram or Mexican oregano (epazote)
1 (28 oz.) can of crushed tomatoes (fire-roasted preferred--like Muir Glen. I prefer crushed to diced.)
1 tsp. sugar (opt. or use agave)
salt to taste (optional)
Potato and Kale Filling:
1 pound waxy potatoes like Yukon Gold or Red
1/2 pound kale, washed, trimmed, and chopped finely
4 cloves garlic, minced
1/2 tsp. ground cumin
1/4 cup vegetable broth or water (plus more for sauteeing onions & kale)
3 tablespoons lime juice
1/4 toasted pepitas (pumpkin seeds) coarsely chopped, plus additional for garnish
Salt to taste (optional)
6 large sprouted grain tortillas, like Ezekiel or French Meadow, or Ezekiel Gluten-free. (alternatively, you can also use 12-14 corn tortillas) Either one works well--I've made them both ways.
Preheat oven to 375 degrees and have ready a shallow casserole dish, at least 11 1/2 X 7 1/2.
Prepare the enchilada sauce first:
1. In a large, heavy bottomed non-stick saucepan over medium heat, saute the onions. Let them start to brown & give off their own liquid before adding any broth or water to the pan. When they start to get a little dry, and start to stick a bit, add a little vegetable broth or water--just enough to deglaze the pan. Add more liquid as needed, but not too much. Saute for 4-7 minutes, until the onions are softened.
2. Add the remaining ingredients, bring to a simmer, and remove from the heat. When the mixture has cooled enough, taste and adjust the salt if necessary.
3. Puree the mixture with an immersion or regular blender until smooth and even.
Prepare the filling:
1. Peel and dice the potatoes, then boil them until tender, about 20 minutes. Drain and set aside.
2. Saute the garlic in about 2 tablespoons of vegetable broth in a large saucepan or frying pan (that has a lid) over medium-low heat, stirring occasionally until the garlic is sizzling and slightly browned (be careful not to let it burn!!)
3. Add more broth if necessary, and then add the kale, sprinkle with a little salt, and raise the heat to medium, stirring constantly to cover the kale with the garlic. Partially cover the pot to steam the kale until it has wilted, 4-6 minutes.
4. Remove the lid and mix in the potatoes, the 1/4 cup of vegetable stock, lime juice, pumpkin seeds, and salt, if you're using it. Use the back of a wooden spoon, or the bottom of a flat drinking glass to mash some of the potatoes. Cook another 3-4 minutes, until the stock is absorbed. Add more lime juice or seasoning to taste.
Create an enchilada assembly line:
1. Have ready a pie plate or something similar filled with about 3/4 cup of enchilada sauce, a 9 X 13 casserole dish, your stack of tortillas, a heated griddle or a pan large enough to heat your tortillas--because that's how you'll soften them up, and the potato and kale filling. You can also soften the tortillas one at a time in the microwave if you prefer--follow the directions on the package.
2. Ladle a little bit of the enchilada sauce onto the bottom of a 9 X 13 inch casserole dish and spread it around.
3. Take a tortilla, place it on the heated griddle or pan for 30 seconds, then flip it over and heat until the tortilla has become soft & pliable. Or soften them in the microwave. Drop the softened tortilla onto pie plate filled with sauce; allow it to get completely covered in sauce, flip it over, and coat the other side.
4. Now, place the tortillas either in the casserole dish (the easiest way) or on an additional plate. Place 1/6 of the potato filling down the middle of the tortilla and roll it up. Continue with rest of tortillas, tightly packing enchildas next to each other.
5. Pour about a cup of sauce over the top (reserving some for later when you serve the enchiladas), cover tightly with aluminum foil, and bake for 25 minutes. Remove the foil and bake for another 10-15 minutes, until edges of the tortillas poking out of sauce look just a little browned. Allow to cool slightly before serving. Top individual servings with any remaining enchilada sauce, warmed slightly.
Enjoy! Happy Chanukah! Sure it's a bit of a pitchky-patchky, as my mom would say, but not half as hard as making potato pancakes. Bonus: No grease splatters on your walls, or that fried potato onion smell that hangs in your house for days. These enchiladas smell divine!
Nutrition Facts
Enlightened Veganomicon Potato and kale enchiladas with Roasted Chile Sauce
Serving Size: 1 serving
Amount Per Serving
Calories
292
Total Fat
6.1g
Saturated Fat
1g
Trans Fat
0g
Cholesterol
0mg
Sodium
500mg
Carbohydrate
51.3g
Dietary Fiber
9.2g
Sugars
7.4g
Protein
12g
Vitamin A 187%
Vitamin C 261%
Calcium 16%
Iron 27%
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I've been talking about my sister-in-law's El Burger recipe for months now. It wasn't quite ready for prime time until I could make it myself at least four times--and tweak it a bit.
Let me tell you--I love having a supply of these in the fridge. No need to freeze them--because they don't last that long. You'll just gobble them up for dinner & lunch.
They're absolutely delicious on a multi-grain sprouted bun with lettuce, sliced tomato, pickles, maybe a schmear of avocado--and topped with a tablespoon of creamy chiptle dressing. IMHO!
As a salad topping---OMG! Delicious. Here's what I do. But, you can come up with your own salad combos.
Wash a mess of greens. Add red & yellow pepper rings, halved cherry tomatoes, chunks of oven-roasted Cajun red-skinned potatoes, TJ's roasted corn, & even some black beans for a protein booster.
Use the chipotle topping as the salad dressing & prepare yourself for best salad--ever! IMHO
Tote the dressing in a separate tiny plastic container if you bring this salad to work. Keep the greens & veggies in a separate container. Same for the burger & potatoes. Assemble when you're ready for lunch. Nothing will get soggy.
If this doesn't fill you up--I don't know what would!
Goodness, I certainly hope I'm not "over-selling" this one. I wouldn't want to disappoint anyone...
The El Burger as a Salad #1
The El Burger as a Salad #2
My Sister-in-Law: Creator of the Famous El Burger
My SIL is an amazing cook. Same goes for my sister. They're both always trying out new recipes & sharing their successes with me. Thank you, ladies.
But, there's a little back story that goes along with SIL. She went plant-based over a year ago (August 2011 to be exact) to lower her cholesterol & avoid statins--and then got the side benefit of a painless nice-sized weight loss. If you missed her story last year, you can read it here. Don't miss it! She's going to kill for this, I just know it. Sorry, favorite SIL. You've inspired many!
A Pictorial Guide to the Making of the El Burger
Pulse Processed Garbanzo Beans & Cilantro (Parsley for Cilantro-Haters)
Chopped Canned Tomatoes with Green Chilis Draining in the Colander
Everything Mixed Up & Ready to Make into Patties & Brown in the Oven
Ten El Burgers Nicely Baked & Browned in the Oven - Ready for Buns or Salads
Nutritonal Info for the El-Burger Based on Making Nine Burgers from the Recipe
This is a bit of a "pitchkey-patchkey", as my mom would say, but worth the effort. Prepare for some calorie-burning dish washing after this one. Perfect time to enjoy the NPR, podcasts or your favorite music.
The recipe makes a lot & these crisp burgers are wonderful crumbled on top of a big salad or stuffed into a bun along with lettuce, tomato, maybe some avocado--and topped with creamy chipotle dressing--recipe follows. The dressing absolutely turns these into something heavenly.
Ingredients:
2 cups of canned or fresh chickpeas (garbanzos) rinsed & drained (this is about 1 & 1/3 cans)
1 14.5 ounce can of diced tomatoes with green chilis (drained) Note: you can add 3 ounces of chopped green chilis is you can't find them mixed together. I prefer Muir Glen's Fired-Roasted Diced Tomatoes with Green Chilis (at Whole Foods)
1/2 cup chopped sweet onion (this can be rough chopped, & cut-up smaller in the food processor--chopped to small dice if you don't have a processor)
1 cup grated carrots (I used the food processor to grate 1 huge carrot)
1 cup of cilantro or parsley (will be chopped up in the food processor--hand chop fine if you don't have a processor)
1 1/2 cups old-fashioned rolled oats (not quick or instant) Use a high power blender to turn into flour--or process in your food processor. Use oat flour in a pinch--haven't tried it myself.
1/2 cup spelt flour (can use any, but spelt flour crisps up the burgers)
1 tablespoon of Penzey's freeze-dried shallots or fresh---TOTALLY optional (I just have them around)
1. Preheat oven to 450 degrees & line a baking sheet with parchment paper--carefully trimming to fit the pan. This prevents undo browning of the paper
2. Hand grate or use your food processor grater to grate the equivalent of one cup's worth of carrots. One giant carrot worked for me. Place in a big bowl.
3. Use your food processor or high-speed blender to coarsely or finely grind up the oatmeal. Add the the bowl with the carrots. Mix well.
4. Pulse process (with your food processor) the garbanzo/chickpeas along with parsley/cilantro & onion. If you don't have a processor--chop up well.
5. Add the drained chopped tomatoes with chilis to the processor & all the spices (chipotle powder, Arizona Dreaming, cayenne, & salt) & pulse process to combine well with garbanzo/onion/cilantro or parsely mixture. You still want this in small pieces--not mush.
6. Add the garbanzo/chickpea tomato, onion, parsley/cilantro mixture to the big bowl.
7. Add the spelt flour & mix everything up well.
8. Form into 8-10 patties, placing them on the parchment covered baking sheet.
9. Bake for 15 minutes, flip the burgers, & continue baking for 15 more minutes.
10. The 30 minute of total baking time produced a crisp brown burger--but, check on them, & cook only to your desired "doneness". You may like a moister, softer burger than I do. And ovens vary.
Hope you enjoy them as much as I do!
The Healthy Librarian's "Knock Your Socks Off" Creamy Chipotle Topping - Two Ways - Creamy Cashew or Creamy "Nut-Free" Chia
To get to the post where this one originates, click here.
We set up a fabulous taco bar one night during our family beach vacation in July.
Son #1 put me in charge of whipping up a creamy chipotle dressing. I followed his directions & used his made-up-in-his-head-off-the-cuff recipe. He makes this a lot in his own home.
Trust me, this topping can make a mediocre dish into a spectacular one.
Use it as a topping for tacos, enchiladas, burgers, or salads.
I brought it into work for a taste test, & everyone went wild over it. More like, swooned. Wanted the recipe. It's so yummy.
Here's Son #1's very simple recipe:
Creamy Chipotle Cashew Topping
Serves 8 - 2 tablespoon servings
Ingredients:
1/2 cup of raw cashews soaked in 1/2 cup of water for at least an hour. Longer is fine.
3-4 tablespoons of freshly squeezed lime juice (lemon juice works just fine, too!)
2 coarsely chopped garlic cloves, less to taste
1/2 (preferred) to 1 SINGLE chipotle pepper in adobo sauce. Sizes vary on these peppers, so go slowly--you can always add more (these come in about 8-10 in a can)
a few grains of coarse sea salt to taste
Preparation:
1. Soak the raw cashews for at least one hour in 1/2 cup of water
2. Into a power blender (VitaMix works best) add the cashews AND the soaking water, the garlic, the lime or lemon juice, & the chipotle.
3. Blend well until the cashews are a creamy, silky consistency. Check for taste. Add more chipotle, if needed.
4. Add a few grains of salt to taste.
Creamy Chipotle Chia (no-nut) Topping
OK. I know a lot of you don't eat nuts, especially not cashews.
I figured I could come up with a close substitute for the cashew dressing with soymilk & chia.
It's quite good, and very close to the taste of the cashew topping. But, I've got to be honest.
If I had to pick, the cashew dressing would take the gold medal in this contest.
BTW, the secret ingredient to the chia topping is a teaspoon of agave. Turns out, cashews have a natural sweetness that is missing in the chia version. Agave came to the rescue.
Serves 8 - 2 tablespoon servings
Ingredients:
1/2 cup of Eden Extra Plain Soymilk (richer than other non-dairy milks)
3 tablespoons of freshly squeezed lime juice (lemon juice works just fine, too!)
2 coarsely chopped garlic cloves, less to taste
1/2 (preferred) to 1 SINGLE chipotle pepper in adobo sauce. Sizes vary on these peppers, so go slowly--you can always add more (these come in about 8-10 in a can)
3 tablespoons of white chia (I like the Salba brand)
1 teaspoon of agave (more to taste, if needed)
a few grains of coarse sea salt
Preparation:
1. Add all the ingredients into a power blender (I use a VitaMix), adding the chia seed just before you're ready to turn the blender on.
2. Blend well, until the consistency is smooth & silky.
3. Taste, & add extra chipotle, salt, or agave to your own taste.
The Dinner: Deconstructed Vietnamese Bahn Mi Salad/Sanwiches--Adapted from Quick-Fix Vegan
The Dessert: Blueberry Banana Oat Bars--Adapted from Katelin Petersen & Cathy Fisher
The Movie: Safety Not Guaranteed (click here if you can't view video)
If you received this post via email, click here to get to web-version with the movie trailer, photos, links, & to comment, of course. Love the feedback, for sure.
Summer has barely begun & I'm already feeling like there aren't enough hours in the day to fit everything in that I want to do.
It's called F.O.M.O--Fear of Missing Out.Maybe you're feeling it, too!
Lazy afternoons on the porch, with a book in hand is what I want more of. Hasn't happened yet.
Picnics, outdoor concerts, family vacations, hikes, bike rides, out-of-town company, weddings, gardening, day trips, weekend trips, local wineries, berry picking, and long after-dinner walks. Summer's just too short to fit it all in.
Almost every weekend through Labor Day is booked for me & LR--so expect fewer & shorter blog posts until after Labor Day.
It's definitely hard to find the extra time needed for blogging when gorgeous weather & summer plans beckon.
So, if you want to keep up with what I'm reading, cooking, & learning about everyday, make your way over to the Happy Healthy Long Life - The Healthy Librarian Facebook page occasionally & catch up on my daily posts.
You don't even need to be on Facebook to view the page! It's open to everyone. You can also link to it on the blog--by clicking on my FB picture in the upper right-hand corner. If you "like me" you'll get updates--but, I know that can be very annoying for some of you.
I promised myself I'd definitely write a blog post today. I've got a list a mile long of posts I want to share, but in the end, I decided to share two fantastic recipes the Lab Rat & I enjoyed last night--and the movie that knocked our socks off!
Here's on my MUST-POST list---when I've got the time:
A presentation by Dr. Mladen Golubic of the Cleveland Clinic Wellness Institute: "Take Control of Your Health: A Proactive Approach to Wellness & Aging" Diet, Exercise & Stress Reduction will make it happen.
This week's "Gal Pal Getway": So, how do you travel to the middle of nowhere & find decent food? Don't count on it. We brought our own and it was spectacular.
The "Strong Bone" diet. It's not just Vitamin D & Calcium. A summary of three recent articles that spell out the protocol for strong bones--the right nutrients & the questionable supplements.
How our gut bacteria work for us: protect us from heart disease, diarrhea, inflammatory bowel disease, obesity, type-2 diabetes, clear out the toxins, & boost our immune system. What kind of a diet promotes a healthy gut microbiota? And what kind doesn't? When do you need to take pre or probiotics? It's definitely not daily.
Two cardiologists and one cardiovascular surgeon who decided to follow Esselstyn's plant-based no-oil diet. What's their story, why did they decide to take this route for themselves, and how has it benefited their health.
Out of Lund University: How oats can help protect us from atherosclerosis.
My 2-year eating plant-based no-added-oil update & the Great Clothes Closet Purge
More on plant-based athletes--how the diet improves performance, promotes weight loss, & better health.
Success stories from HHLL readers!
The 100% plant-based Washington, DC trip and how eating out will make you fat in a flash, even in walk-friendly city.
Lifestyle & diet in the prevention of prostate cancer--recent research update.
A recent large study on the synergistic effects of vegetables, fruit, & exercise on cutting mortality in older women.
My B-12 test results update. What one B-12 expert told me.
A summary of the People's Pharmacy interview with Harriet Lerner, a wise grounded long-married clinical psychologist. Wise common-sense advice. Her recent book is Marriage Rules & the interview is "Making Marriage Work".
Russian Kale Rules! The best vegetable we've ever grown in our garden. Kale all summer long.
The five new books I'm reading that are changing how I think about everyday life:Charles Duhigg's The Power of Habit: Why We Do What We Do in Life & Business; Anna Quindlen's Lots of Candles, Plenty of Cake: A Memoir; Thomas Sterner's The Practicing Mind: Developing Focus and Discipline in Your Life; Dr. Martha Herbert's The Autism Revolution: Whole Body Strategies for Making Life All It Can Be; Gretchen Reynold's The First 20 Minutes: Surprising Science Reveals How We Can Exercise Better, Train Smarter, & Live Longer.
More awesome plant-based-no-oil recipes for Cheesy Kale Chips; Sicilian Orzo Salad with a No-Oil Dressing; Farro Salad with Grilled Eggplant, Tomatoes, & Onions; Almost Instant Vegetable Biryani; and Saag Aloo.
And that's just for starters! Phew! Glad I got that off my chest. If you've been keeping up with my FB page you've read summaries of a lot of these already. Love to hear which ones of these pique your interest. Tell me. I really want to know.
Friday Night at the Movies
The Mission Has to Do Mostly with Regrets, Mistakes....and Love
The Lab Rat & I have been seeing the trailer for this must-see movie for months now. Well, let me be clear. It's a must-see movie only if you like a crazy quirky sensitive mixture of science fiction, time travel, tender love story, personal growth, characters you adore & root for, laugh-out-loud comedy, and a plot with surprising twists. This one really works. For me & LR, that's is.
We absolutely both agreed 100% that we were going to see this one. True embarrassing confession: When we were 20 years old we spent an entire day at one of the best libraries in the country researching time travel. Neither of us can remember what we were possibly thinking---but, we actually spent a day researching time travel. Hey, we were 20 years old!
Here's the "Safety Not Guaranteed" pitch:
"When an unusual classified ad inspires three cynical Seattle magazine employees to look for the story behind it, they discover a mysterious eccentric named Kenneth, a likable but paranoid supermarket clerk, who believes he¹s solved the riddle of time travel and intends to depart again soon.
Together, they embark on a hilarious, smart, and unexpectedly heartfelt journey that reveals how far believing can take you."
I'll say no more. I don't want to give away a thing. If the trailer has you intrigued, check out where it's playing, here.
In three words: Charming, hysterical, sensitive.
So....the movie was starting at 7:05 last night.
It was already 5:00 pm & we hadn't given a single thought to what we were having for dinner.
I opened up Quick-Fix Vegan & decided on "The Deconstructed Ba'hn M'i Salad".
The Lab Rat got started on the seitan and the prep, while I ran to the grocery store to pick up pre-shredded cabbage, cilantro & a baguette. We used what we had on hand: Upton's Chorizo Seitan--even though this was a Vietnamese salad. It really worked.
We put the whole amazing delicious salad/sandwich fixings together in 30 minutes. We ate & headed out the door with plenty of time to spare. I cannot wait to devour the left-overs for lunch.
And those "man these are fantastic" Blueberry Banana Oat Bars. That was dessert when we got home.
8 ounces of seitan (ground crumble style, like Upton's preferred) or extra-firm tofu, pressed & thinly sliced or soy crumbles or thinly sliced baked tofu. NOTE: We used Upton's Chorizo Seitan, which is what we had in the refrigerator. It makes for a spicy salad, just the way we like it. Use plain seitan, if you like less spice. Finely chop your seitan, if the ground crumbles aren't available or use ground soy crumbles.
2 cloves of garlic, minced
1 1/2 teaspoon grated fresh ginger NOTE: I'm tired of throwing out dried out ginger. Penzey's Dried, Sliced China Ginger Root worked well in this recipe. We ground it in the coffee grinder.
3 tablespoons of low-sodium soy sauce, divided
2 tablespoons of hoisin sauce
2 teaspoons sriracha sauce (aka Rooster Sauce) Note: use less if you prefer less heat
1 teaspoon of sugar (or substitute of your choice)
2 tablespoons seasoned or plain rice wine vinegar
3 cups of finely shredded cabbage (I used pre-shredded cabbage for convenience, my local store has freshly shredded cabbage)
1 large carrot, shredded (or use pre-shredded carrots for convenience)
1/2 English cucumber, peeled & chopped (I used 3/4 of a large regular cucumber)
1 cup fresh cilantro leaves (can chop or not)
1/4 cup minced green onions
1/2 baguette, cut in half, & sliced into 4 serving sizes
Preparation:
1. Note: If using tofu, wrap it in a clean dish towel, press it under heavy weights for 20 minutes & slice it thinly.
2. Preheat a large skillet over medium heat.
3. Add 2 tablespoons of vegetable broth or water to keep the seitan, soy crumbles, or tofu from sticking. Add the seitan (I used Upton's Chorizo crumbles), or soy crumbles, or sliced tofu & cook until browned on both sides, about 4 minutes or less per side. Add small amounts of additional broth or water to deglaze the pan & prevent sticking, as needed.
4. Add the garlic & ginger and cook until fragrant, 1 minute longer. Splash with 1 tablespoon of the soy sauce. Set aside & cool.
5. In a small bowl, combine the remaining 2 tablespoons of soy sauce with the hoisin sauce, sriracha sauce, sugar, and vinegar, stirring well to blend. Set aside.
6. Spread the shredded cabbage of a large platter, sprinkle evenly with the carrot, cucumber, cilantro, and scallions. Arrange the seitan (or tofu or soy crumbles) on the top.
7. Serve with sliced baguettes & pass the dressing to spoon on top of the salad. We piled the salad on top of our baguettes, then spooned the dressing on top, & messily ate them by folding each baguette in half. Don't worry, you'll figure out a way to eat it. Just have plenty of napkins available.
8. Enjoy a truly unusual & healthy no-oil taste sensation.
It's blueberry season around here, so I couldn't resist trying Cathy & Katelin's Bars.
But, when I got all the ingredients prepped, I noticed that their recipe only called for 1/2 Cup of berries. Not enough for my tastes. I used a whole pint--2 cups of berries and ended up adding extra oats to thicken up the too wet batter. I also baked mine in an 8 X 8 square silicone pan, so that meant extra time for baking. Adapt as you see fit.
These bars are absolutely fabulous. Not too sweet, and perfect for breakfast, a travel treat, or dessert. Since they're made just with oats, I'm bringing them to a pre-play picnic to share with a friend who has celiac disease & is on a gluten-free diet. She's OK with occasional oats that aren't specifically labeled "gluten-free".
As for the bars, the Lab Rat says, "Man, these bars are fantastic!" That's testimonial enough for me.
All Mixed Up & Ready to Go into the Baking Pan
Out of the Oven
Ready to Eat
Blueberry Banana Bars
Servings: About 12 nicely-sized bars (bake in an 8 X 8, 9 X 9, or 9 X 13 inch pan--adjust cooking times accordingly)
1 cup plump medjool dates (mine were small & I needed 12 to make a full cup, Cathy used just 7), pitted & diced
1 1/2 cups unsweetened apple juice (water is OK, but bars will be less sweet)
1 cup oat flour (OK to process rolled oats into flour, if you prefer)
2+ cups of rolled oats Note: I needed about 1/4 to 1/2 cup of additional rolled oats because my batter was too wet with only 2 cups. The ripeness & size of my bananas may have accounted for my too wet batter.
3/4 teaspoon cinnamon
1/4 teaspoon nutmeg
3 medium-sized ripe (speckled) bananas, diced.
1 teaspoon vanilla extract
2 cups blueberries, fresh preferred, but frozen are OK, too.
1/2 cup walnuts, chopped
Preparation:
1. Place pitted & diced dates into a small bowl with the apple juice. Set aside & let these soak for at least 20 minutes.
2. Preheat over to 350 degrees. Use an 8 X 8, 9 X 9, or 9 X 13 silicone pan, if you have one. If not, line the pan with parchment paper, making sure the sides are lined as well, cutting slits in the corners of the paper so that it overlaps & fits well.
3. Combine the flour, just 2 cups of the oats (for now), cinnamon, and nutmeg in a large bowl & set aside.
4. Place the diced dates & apple juice mixture, bananas, & vanilla, into a blender (high-speed preferred) & blend until creamy.
5. Pour the banana mixture into the dry ingredient bowl & mix with a fork.
6. Fold in the blueberries & walnuts. You want the batter similar to a muffin batter, rather than too wet. Add some extra oats if your batter is too wet. Mine was. Sorry for this cryptic instruction.
7. Bake for 25-45 minutes depending upon the size of the pan you use. Start checking for doneness at 25 minutes by poking the bars with a knife or a fork. It's done when the fork or knife come out clean. Katelin's 9 X 9 pan took 30 minutes. Cathy's 9 X 13 pan took 25 minutes. My 8 X 8 pan took 42 minutes--but the added blueberries + the smaller pan may have accounted for that. My oven temperature is accurate, so just start watching for doneness at 25 minutes, depending upon the size of your pan.
Note: If you use water rather than apple juice, your bars will be less sweet, but even with the apple juice, this was a "just right, not-too-sweet" bar for my tastes.
Please let me know which of the posts on my "To Post on the Blog List" you'd most like to read about! It will really help.
The Healthy Librarian's Crazy Good Chipotle Sweet Potato Chorizo Seitan Black Bean & Roasted Corn Lasagna
Yikes! It's been 2 weeks since I've had a chance to post anything. Anybody miss me?
The Lab Rat & I were in St. Louis last week having a fine old time playing with the Beanie Baby & the Truck-Driving Grandson. And it's been work work work every since I got home late on Monday night.
I'm way behind on so many posts--but, I just had to share this recipe that is clearly a Two-Thumbs-Up Winner, that was inspired by Kathy Hester's "The Vegan Slow Cooker".
I put it together in a flash on Valentine's Night--and the Lab Rat & I enjoyed a very late romantic dinner eating Chipotle Sweet Potato Chorizo Lasagna as we watched 2 nerve-wracking episodes of the last season of "Big Love"--seeing the lives of the polygmous Henrickson family sadly spin out of control. How's that for romantic? "Big Love" is our guilty pleasure--and, honestly, it beats the heck out of eating chocolate.
About this Crazy Good Chipotle Sweet Potato Chorizo Seitan Lasagna--it's ridiculously low-fat, high in protein, fiber, vitamin A, vitamin C, and iron. It's 100% guaranteed company-worthy--and takes just 10 minutes of prep time. Okay--full disclosure: Plus 45 minutes to bake.
As for taste: It's a little sweet, a lot spicy--but not too much, & absolutely out-of-this-world. I sure hope I'm not over-selling this.
In the "Just Saying" Blog Business Department: I've got a very busy/exciting two months coming up, and although I will be posting about twice a week, to really keep up with all the health, medical, & wellness news, I'd recommend checking in on the Happy Healthy Long Life - The Healthy Librarian Facebook Page regularly, if you aren't already. It's a great way for me to post quickly, and share everything that's new. You don't have to have a facebook account to check in--just hit the ESC button when you're prompted to log in. If you hit that "like" button at the top of the page you'll get updates in your facebook news feed. As you can see--my big overambitious plan to keep a weekly summary blog post of the facebook posts quickly fell apart when I went out of town! Sorry.
Good Bye Field Roast Sausage - Hello Upton Naturals!
You all know about my love affair with Field Roast "Grain" Sausage. Whether it's Italian, Mexican Chipotle, or Apple Sage--I love the stuff. But, darn it, Field Roast has way too much expeller pressed safflower for my taste--and honestly, it was getting kind of embarrassing to keep telling you all to use it--even in small amounts.
Sure, I tried to make my own sausages, using Isa's recipes, but they just didn't taste as good as Field Roast's--and who wants to go to all that extra work?Hey, I'm already spending enough time in the kitchen as it is!
Enter, my new fave, Chicago-based Upton's Naturals. One of you kind/savvy readers recommended I try no-added fat Chicago-based Upton Naturals Italian & Chorizo seitan. Wow! Great taste. No fat. Too bad it's not sold in my neck of the woods--but, it is in St. Louis. I brought home both the Italian & Chorizo varieties--and I'm sold on this seitan! Check here for to see if you can find it near you. As for me--I'm putting together an order with friends, buying it online--and storing a stash of Upton's in my freezer.
The Healthy Librarian's Crazy Good Chipotle Sweet Potato Chorizo Seitan Black Beans & Roasted Corn Lasagna
Topped with a Couple of Slices of Avocado - Perfection!
1-2 large sweet potatoes (2 pounds), peeled, & thinly sliced (that's the only work you'll have to do) Tip:Parboil the sliced sweet potatoes until just tender--this will cut the cooking time. Too Busy to Bother Tip: Use Taylor's canned sweet potatoes--no sugar or syrup--might need 3 cans.
2 16 ounce jars of your favorite salsa (I used chipotle)--enough for almost 4 cups of sauce (I used over-priced Guy Fieri's Chipotle salsa & LOVED the flavor. It does have canola oil in the ingredient list, but it lists as 0 fat, which means it's less than .5 a gram, & still unacceptable if you follow Esselstyn's diet strictly. Just saying...)
8 ounces of Upton's Naturals Chorizo flavored seitan (substitute with 2 links of Field Roast Mexican Chipotle "sausage", or 8 ounces of Trader Joe's Soy (Gluten-free) Chorizo, or make your own with this recipe. (you can substitute tomato paste or more beans or broth for the oil)
1 1/2 to 2 cups of Trader Joe's Roasted Frozen Corn--about 1/2 of a package (can substitute regular frozen corn)
Preparation:
1. Preheat oven to 350 degrees
2. Pour 1/4 of the salsa (scant cup) on the bottom of a 9 X 13" baking dish
3. Cover the sauce with a single layer of the tortillas (1/3 of the package)--it's OK to cut some in half
4. Top with 1/3 of the chorizo, 1/3 of the sweet potatoes, 1/3 of the roasted corn, & 1/3 of the black beans
5. Now top with 1/4 of the salsa, and repeat the layering, starting with the tortillas. You'll do this two times.
6. Cover the final layer with the rest of the salsa, spreading it well. Cover the lasagna with non-stick foil & bake for about one hour to 1 hour & 15 minutes--until the sweet potatoes are tender, and everything is nice & piping hot. Tip: Parboil the sliced sweet potatoes ahead of time to shorten the cooking time.
7. If you are able to eat avocados, adding just a little on top adds a nice balance to the spiciness of this dish.
Sour Cream-Like Topping - Optional
This was so quick to make & it added a nice cooling taste to this spicy dish.
Soak 1/2 cup of cashews in 1/2 cup of water for 30 minutes.
Add 1/4 cup of lime juice to the cashews & water & blend in a high-speed blender (VitaMix) for a minute or two until creamy.
The Healthy Librarian's Enlightened Cajun Kale "Spicy Sausage" & Rice Soup
If you received this via email, click here to get to the web version.
I found this recipe hiding in a magazine at my hair salon.
On Tuesday I got my hair cut & colored (don't judge!), and while I waited for Michelle to mix up my "hair coloring", I started leafing through the January issue of O (Oprah) Magazine. The cover pitched recipes for "Healthy Hearty Soups". "OK. Let's check 'em out," I thought.
Well, they weren't exactly up to my "health" standards--filled with ingredients like beef, oil, salmon, chicken broth, or coconut milk.
But, two of these soups had "great bones"--and I knew I could easily "enlighten" them to fit my plant-based, no-added oil specifications.
So, on Thursday, I did the grocery shopping and picked up all the fixings to test out these two O Magazine soups. As I put the groceries away, my husband graciously offered to whip up soup recipe #1: the Cajun Kale with "Spicy Sausage & Rice.
When we took our first tastes, we both looked at each other and simultaneously said, "Whoa! This just might be one of the best soups I've ever tasted!"
OK--you know I can sometimes get overly enthusiastic, but, honestly, if you like a little spice, and are a fan of Cajun flavors--I just know you are going to love this easy-to-prepare nutritious powerhouse of a soup.
But, soup may be a misnomer. This is so thick, it's more like a stew. Definitely, a one dish meal. Add a salad, and you'll be set for the evening.
I had to work on Saturday, so I brought in a giant bowl of leftover Cajun Kale Soup for lunch.
I was working with Dee--so I offered her a sample.
Now, you have to understand--Dee is not a fan of health food, or many of my plant-based creations. This girl is picky.
She's 100% Paula Deen style-cooking & taste preferences. But, I just wanted to see what she thought of this soup.
And, she LOVED IT! She wanted the recipe on-the-spot---and was ready to head right on over to Whole Foods after work to get a package of Field Roast Mexican Chipotle so she could make the soup on Sunday.
See what I mean. I told you it was good. It passed the Dee Test! And she's a hard grader!
PS: I plan to "recipe-test" O Magazine's Soup #2 on Tuesday. It looks AMAZING. Stay tuned.
The Healthy Librarian's Enlightened Cajun Kale "Spicy Sausage" & Rice Soup
This just might be one of my new all-time-favorites! A perfect mix of spicy flavors and textures--and it's chock full of nutrition!
It's a meal in a bowl--a thick soup, that's really more like a stew.
This just might be one of my new all-time-favorites! A perfect mix of spicy flavors and textures--and it's chock full of nutrition!
It's a meal in a bowl--a thick soup, that's really more like a stew.
Serves: 6 generously, 8 regular sizes
Preparation Time: 30 minutes
Total time: 1 hour
Ingredients
6 cups of packed kale (curly or lacinato--I used lacinato) Stem the kale, remove the ribs, & chop
1 large onion, finely chopped
2 large celery rib, thinly sliced
3 cloves garlic, finely chopped
1 medium green bell pepper, seeded & chopped
1 medium red bell pepper, seeded & chopped
2 links of Field Roast Mexican Chipotle thinly sliced (or substitute 6-12 oz. or gluten-free TJ's Soy Chorizo sausage NOTE: LOVED the soup with Trader Joe's Soy Chorizo MORE than with Field Roast
1 Tablespoon dried thyme
1/4 teaspoon allspice
1 (15 ounce) can of Muir Glen Fire-Roasted crushed, chopped or diced tomatoes, juice included
4 cups of low-sodium vegetable broth (NOTE: this makes a VERY THICK SOUP--more like a STOOP. Use 6-8 cups of broth if you like a soupier soup)
1-15 oz. can of white beans (cannellini or navy), drained & rinsed
1/4 teaspoon black pepper
1/2 teaspoon salt, or to taste
1 teaspoon agave nectar or maple syrup (optional)
4 cups of prepared brown rice (I've used both Trader Joe's/Rice Expressions frozen cooked brown rice (microwavable) & Trader Joe's Microwavable Rice Medley (brown rice, red rice & Black Barley). 2 pouches=4 cups) LOVED the Rice Medley.
Preparation
1. Preheat the soup pot on medium-high heat. Add the chopped onions and celery and cook for 4 minutes, stirring occasionally, adding a small amount of extra broth or water if the vegetables begin to get too dry or start sticking to the pan. Cover pot & cook for another 3-5 minutes until the vegetables are tender and translucent. Halfway through, stir the vegetables, & add just a little broth or water if they are getting dry or sticking to the pot. Once the onions & celery are translucent, add the chopped kale, garlic, peppers, & sausage, and cook until the peppers soften--about 5 minutes. Mix in thyme and allspice, stir, and cook 1 more minute.
3. Add tomatoes, broth, and black pepper. Bring to a boi, reduce heat to low, and simmer, covered, until greens are almost tender, 20 minutes.
4. Add the beans. Add salt to taste, and agave or maple syrup. (If freezing the soup, stop here and add the rice after defrosting)
4. If serving immediately, add rice and continue to simmer soup, uncovered, until the kale is tender, about 10 to 15 more minutes.
6-8 Servings
Freeze for up to 2 months.
Here's What Else We Had for Dinner This Week
Farmer's Pie By Jill (Increase the ingredients by a third to make enough for a 9 x 13 inch pan)
Farmer's Pie by Jill - French Lentils, Peas, Mushrooms, Onion, Garlic Topped with Mashed Sweet Potatoes
This quick, hearty casserole makes up quickly, and is large enough for plenty of left-overs, if you increase the ingredients by one-third. So why not?
The recipe comes from Healthy Girl's Kitchen, and uses convenience ingredients like TJ's vacuum packed French Lentils, canned (but not sweetened) sweet potatoes, & frozen peas.
I thought it could use a little punch in the spice department (but, that's just me)--and it turns out that Penzey's new Salt-Free seasoning, Forward, adds just the right punch, to kick this Farmer's Pie up a notch! I sprinkled it on my own serving--not into the pie.
Find the recipe for Jill's Farmer's Piehere But I highly recommend you increase the recipe by 1/3 so it fits a 9 x 13 pan, and you'll have plenty of leftovers.
Special extra bold black pepper
Onion
Paprika
Garlic
Turmeric
Spice extractives (including oleoresin of celery, rosemary, black pepper, thyme, basil, paprika)
Robin Robertson's Roasted Vegetables with Luscious Lemon-Cannelini Sauce
This is a Gorgeous Nutritious Delicious Combination of Roasted Vegetables
We enjoyed this for dinner one night, along with a big salad, and there were plenty of leftovers for lunch the next day. This is definitely a "keeper recipe".
Imagine a warm sauce made from cannelini beans, lemon juice, nutritional yeast, & herbs. Crazy, huh? That's why Robin Robertson is one of my favorite recipe "designers". This lady is creative, with a great sense for what tastes good.
I highly recommend this easy-to-do sophisticated no-oil vegetable dish.
Find the recipe here. Just leave out the oil. I did spray the vegetables very lightly with Spectrum's High Heat Canola spray, but you can certainly skip it.
Want to Make It a "Dinner & a Movie Night"!
Here's what I can recommend.
1. Departures. This won the Academy Award for the Best Foreign Language Film for 2008. I don't want to say too much--lest I spoil the surprise of your own discovery. My husband & I both put this on our list of the top 10 best films we've ever seen. Unlike anything I've ever seen. On Sunday night, our book club will be watching this for a "Dinner & a Movie Night".
2. Paul. This one was a big surprise. A warm, sweet, goofy, hilarious, irreverant film that feels like ET for grown-ups. It's all about friendship and loyalty. Sexual language, some drug-use, & religious commentary that some might find offensive--so click on the link & read the review first.
Dr. Neal Barnard on Reversing Diabetes Through Diet
If you do not see the video, click here to go to the direct link.
If you received this post via email, click here to get to the web version with all the links & Dr. Barnard's video.
This is hands down, one of the best videos I've seen to explain how what we eat affects our health & our weight. Whether you're pre-diabetic, already have type-2 diabetes, or you're perfectly healthy--take the 37 minutes to watch this.
It was the best time investment of the week for me.
Dr. Barnard is funny, articulate, & turns the complicated into simple!!! Really.
Just watch it until the end. And he even changed my mind about salmon.
Highlights from the Healthy Librarian's Notes
I didn't watch this with the intent of posting about it (beyond Facebook)--so I took quick notes. But I learned so much from the video, I couldn't resist posting my notes here.
Here's what captured my attention. Please watch the video for yourself, though--don't just rely on my notes-you'll miss a lot!
Please Note: The video is about Type-2 Diabetes, not Type-1 Diabetes, aka Juvenile Diabetes. They are different diseases.
1. Sure, diabetes means you have too much glucose. But, glucose is good thing. It's not the bad guy. It powers our muscles. It powers our brain. We need glucose.
2. The problem with glucose & diabetes, is that it's not going where it's supposed to go--into the cells that need the glucose--it's circulating around in the blood. And when there's too much glucose circulating in the blood, it can damage our blood vessels--especially the tiny ones--like behind our eyes, in our kidneys, and in our feet--as well as our heart. Diabetes is the leading cause of blindness, kidney, and heart disease.
3. Carbohydrates are not the cause, and have never been the cause of diabetes. If that were the case, then cultures that eat a diet made up of mostly high-fiber whole food carbohydrates would have high rates of diabetes. That's not the case. And when people from these cultures move to a Western country & start eating as we do--their rates of diabetes rise.
4. Sample meals on a vegan diet--all high carbohydrate & high fiber--and they lower blood sugar. Breakfast: a big bowl of oatmeal. Lunch: A big bowl of vegetable, split pea or lentil soup. Dinner: Whole wheat pasta with marinara sauce. FInd more meal plans here.
6. Why do people lose weight on a vegan no-added oil diet--yet still feel full & satisfied? Simple mathematics. Every gram of fat has 9 calories. Every gram of carbohydrates has 4 calories. If you take fat out of the diet, you lose weight. Note: We're talking about whole grain, high fiber, unprocessed carbohydrates--not white flour or Entemann's Fat-Free Cookies.
7. The Fiber Connection to weight loss--the Fullness Factor: The average American eats about 12 grams of fiber a day and consumes about 2000 calories a day. As soon as you increase your fiber intake with fruits, vegetables, beans, & whole grains--the average person is able to feel full on 200 calories less--1800 calories. Blame that on the fiber.
8. A vegan high-fiber diet has a higher "thermogenic effect" on our metabolism, than the typical Western diet. Huh? Let me try to explain. (But Neal does a better job.) Prior to starting a vegan diet, Barnard measures the oxygen intake of his patients. Turns out, if you're taking in a lot of oxygen, you have a fast metabolism, & burn calories faster. The less oxygen you take in--the slower your metabolism, & the slower the calorie burn. His patients who are eating the typical Western diet are taking in less oxygen--and have slower metabolisms. Yes, what you eat affects the speed of your metabolism. Barnard measures his patients after they eat 2 cans of Boost (that awful "faux" meal in a can)--both pre-vegan diet--and post-vegan diet. After the switch to a vegan diet--his patients had on average, a 20% increase in their "after meal" calorie burn. They had kicked their metabolisms up a notch! Another weight-loss booster.
Why the increase in calorie burn on a vegan diet? The "thermic effect" of food increases on a vegan diet as compared to a Western diet, because the nutrition in the vegan meals is able to enter our cells more efficiently--providing a better calorie burn after every meal. This effect lasts for about 3 hours after each meal.
9. Dr. Barnard's NIH-funded study compared the American Dietetic Association's Diet to the vegan diet for type-2 diabetes. 99 participants. Barnard shares the example of Vance--a 31 year-old diabetic with a long family history of diabetes & diabetic complications. At the start of the study his A1c level was 9 1/2--on the high side.. The average diabetic's A1c level is 8. After going on a vegan diet, Vance's A1c level dropped to 5.3. Within a year he had lost 60 pounds, and his doctor said there was no longer any reason for him to stay on diabetes medications.
10. How Food Can Fight Pain. Barnard shares an example of a diabetic study participant who also had rheumatoid arthritis. After changing to a vegan diet she discovered that she was able to easily open up cans--an impossible task beforehand. According to Barnard, about 1/2 of arthritis sufferers have an identifiable food connection to their disease. It's not 100% for everyone--but, for about half of rheumatoid arthritis sufferers, eliminating dairy & animal protein relieves their pain.
11. "Can I have a little salmon every once in awhile?" Short answer from Barnard? No! Sure it has some good fat--the omega-3s--but it also has some bad fat. All fish is a mixture of good fat and bad fat--and the waistline can store good fat just as well as it can store bad fat. Chinook salmon is 50% fat! I checked--and believe it or not--Barnard's right!
12. What about white meat? Chicken? Turkey? The leanest beef is 29% fat. Chicken is 23% fat. Beans are 4% fat. You run the numbers. According to Barnard, you can't reverse diabetes by going from beef to chicken. Gee, how many people do we all know who think that switching from beef to chicken is the healthy choice? I know I did.
13. If you go on a vegan diet, play it safe & take a multi-vitamin & B-12. (OK--I know there's some controversy about taking multi's, but Barnard is playing it safe.) Vegans need adequate B-12--and there aren't reliable sources of it in the plant world. Taking a B-12 is a very easy fix. You'll already be getting far more of the vitamins & minerals you need by switching to a vegan diet. B-12 is the exception. Eat flax meal or chia daily for omega-3.
14. Don't change your diet immediately. Take a couple of weeks to look over Barnard's meal plan, and explore healthy (no-added oil) plant-based cookbooks before you get started. Planning ahead will make a big difference to your success. You'll be armed with a game plan! Here's the link to his 21-Day Weight-Loss Kick-Start book for some inspiration. Try out some recipes. Get some good recipes under your belt. 6-8 is all you really need to get started.
What if you don't cook? What if you have the "Room-Service" Gene. Barnard has plenty of great suggestions about what to order at Italian, Mexican, fast-food, Japanese, & Indian restaurants. Here's a link to his Kick-Start site, with recipes & meal plans.
15. If you are diabetic & you change your diet--just be aware that you may become hypoglycemic, if you're taking diabetes medication. This is natural--you're blood sugar is decreasing (a good thing)--and if you're taking medication for diabetes, this can happen. He has suggestions to deal with this natural occurence--and of course actively work with your doctor. Listen to the entire video, so you don't miss Barnard's recommendations.
16. Take the Three-Week Challenge. Do it for every meal. Do it everyday. Even if you're invited to a free meal at Outback Steak House---order a plain baked potato & go to the salad bar. There are options. The only way you'll be able to see how well this diet works--and be able to feel what it's like to be on a healthy diet--is to give it 100% for three weeks. No exceptions, or rule-changing.
17. You need three weeks in order for your "tastes" to change. Barnard gives the example of switching from whole milk to skim milk. It's hard to do at first--skim milk tastes so watery. But, once you're used to it--you can't go back. That's how it is when you switch to a vegan diet--and start enjoying plant-based meals. It's hard to go back to cheeseburgers & steak. I wouldn't have believed it either, if I hadn't tried it myself.
18. And, if you find you don't like a vegan diet, you can always go back to the foods that got you sick in the first place. And stay on medications, and test your blood levels for the rest of your life.
19. If plant-based foods aren't for you--consider the transition foods. The faux meats. There are plenty of relatively low-fat options--and the flavors just keep getting better and better. Neal's own father, a former cattle rancher in Fargo, North Dakota, doesn't quite realize he's a vegan--because Neal's mom keeps preparing faux meats--for her meat-loving husband.
20. Barnard's tips: Try different recipes. Do it for 3 weeks. Eat faux if you absolutely must. Think of it as methadone.
21. Annual cost of medications for diabetics is $2000-$5000/a year--for diabetes medications & statins. Now multiply that by the 21 million diabetics in the U.S. And that's just the cost of medications--and doesn't include hospitalizations & complications. Isn't it high time to lower our health care costs?
22. Worry about our kids. Childhood obesity & diabetes are on the rise. As beef & dairy prices fall, our government helps the farmers by buying it up & feeding the surplus to our kids through the school lunch programs. Feeding our kids cheeseburgers & pepperoni pizza, in the end is not the wisest economic decision.
I apologize for these incomplete notes--and for any statements I may have inadvertently written down incorrectly.
I encourage you to watch the video yourself.
It's a 37 minute time investment you will not regret. And besides--Barnard is just plain interesting, as well as funny. It's better than anything you'll find on TV tonight!
If you received this post via email, click here to get to the web version with all the links.
Wait! Wait! Don't plan your holiday menu until you read this post!
You just might find something that looks yummy to you.
I promised myself I'd write up my post-Thanksgiving Hit List today (uh, that was Friday--and now it's Saturday morning) no matter what! I changed up so many of the recipes that I posted pre-Thanksgiving--and I know that so many of these will work perfectly for the Christmas holiday for anyone who is having a houseful of company over the long weekend.
So here are my family's favorites--with links to the revised recipes.
The Top-Ten Thanksgiving Week-End Family Favorites List
1. Rockin' Roasted Rosemary Potatoes - my family couldn't get enough of these & I've made them three times since Thanksgiving. No-oil & amazing! A crazy crunchy coating made with a little vodka, vermouth, grainy Dijon mustard, garlic, horseradish, caraway seed, smoked paprika, & hot pepper. OMG you're going to LOVE these!
8. Barbecue Brisket Seitan Reuben's--this sandwich was a huge hit--even with the carnivores in the family. You'll need to make your own seitan, but it's really easy & makes 4 pounds that you can freeze. Use real old-fashioned Jewish rye bread with caraway seeds--or T.J. Sprouted Rye, cole slaw, dill pickles--the works. LOVED!
10. Pumpkin-Spiced Steel-Cut Oats for Eight! Make it in the crockpot overnight--and wake-up to the most delicious fragrance. I'm now making this just for myself--so I can have pre-made oatmeal every morning for a week. Warm it in the microwave along with frozen berries, and then top it with a sprinkle of toasted walnuts & a tablespoon of chia. What a way to start the day!
My Amateur Thankgiving Photo Collection
Thanksgiving Morning Spiced Apple Pumpkin Steel-Cut Oats for Eight
A Sophisticated Roasted Triple Mushroom Bisque
Kale Waldorf Salad with Toasted Walnuts, Honey Crisp Apples, Cranberries/Raisins in a Creamy Dressing (photo by Whole Foods--mine was out-of-focus)
Kale Waldorf Salad - Undressed - Check Out Costco's Organic Baby Kale
Roasted Brussels Sprouts with Shallots & Toasted Hazelnuts
If You're Ready to Ditch the Latke's for a New Chanukah Tradition Try This
Reposted from December 04, 2010:
A New Oil-Free Chanukah Tradition: "Enlightened" Veganomicon Potato and Kale Enchiladas with Roasted Chile Sauce - And a New Dreidel Spin on the Miracle of Oil on Chanukah - Make One Day's Worth of Oil Last for Eight Days!
The Healthy Librarian's (Husband's) "Enlightened" Veganomicon Potato and Kale Enchiladas with Roasted Chile Sauce
If you've received this via email, click here for the web version for the links & video.
Who doesn't love latkes?
Crispy on the outside, moist and tender on the inside--potato pancakes made with grated potatoes, onion, eggs, plenty of salt, and fried up in peanut oil. And topped with sour cream. When I was a kid, our traditional Chanukah dinner was always potato latkes, corned beef sandwiches, and Kentucky Fried Chicken. Always! A deadly trifecta, but who knew?
As good as they taste, I wasn't about to fry up a batch this year. I've half-heartedly looked for a fat-free version, but honestly, I don't think it's worth the effort. It couldn't possibly compare to the real thing.
Frying latkes in oil is what it's all about. Last year in the New York Times Karen Barrow shared opinions from both cookbook authors and amateur cooks about whether it's possible to make a "healthy tasty latke". If you must try, here's one possibility, from Steven Raichlen.
“I’m not going to ruin my latke joy to save a few calories once a year,” Elizabeth, one NYT reader, wrote.
“Spare me,” chided another. “I’ll take my latkes fried in lots of oil. It works for my 91-year-old grandparents.”
Joan Nathan, a well respected cookbook author and expert in Jewish foods, said she’s not surprised at the widespread resistance to making a traditional treat more healthful. When once asked to come up with baked latkes that tasted as good as fried, she tried. “But I ended up throwing all the recipes in the garbage,” she said.
Another reason for the fried latke’s persistence: oil isn’t just a cooking ingredient, it’s central to the eight-day celebration of Hanukkah.
“It’s all about the oil,” said Susie Fishbein, author of “Kosher by Design Lightens Up.” You can spray your latkes with oil and bake them, she said, but “most people are not going to cheer when that comes to the table. It has to be fried.”
Wednesday night was the first night of Chanukah. As I drove home from work in the dark, cold, and snow--the perfect setting for the first night of Chanukah--I knew my husband was going to have something delicious for dinner. No last minute scrambling in the kitchen for me on this Wednesday night. And what perfect timing that he decided to try his hand out on a healthy potato dish for the first night of Chanukah: Veganomicon's Potato and Kale Enchiladas with Roasted Chile Sauce. We both agreed--it was a great substitute for traditional Chanukah latkes.
The Chanukah Miracle Story--When One Day's Worth of Oil Lasts for Eight Days
Oil is "central to the eight-day celebration of Hanukkah. After winning back their land in battle, the Jews needed to light a menorah as part of a rededication of their Temple. Although they only had enough oil for one day, the oil, miraculously, lasted for eight." (Joan Nathan in the NYT) Tada! That's where the connection to eating foods fried in oil on Chanukah comes from.
Bet You Can't Eat Just One? So Why Even Start?
So, here's my cheesy take on celebrating Chanukah--if you're not ready to cut out all the oil in your diet right now--try making one day's worth of oil (say about 1/4 cup) last for eight days. That's 1.5 tsp of oil a day if my math is right! It's doable. Experience your own miracle of good health by making one day's worth of oil last for eight days! Call it a Chanukah challenge.
Thanks to Cheri for sharing the video! If you aren't seeing the video, click here
Happy Chanukah! Candlelight by the Maccabeats
The Healthy Librarian's Husband's "Enlightened" Veganomicon Potato and Kale Enchiladas with Roasted Chile Sauce
To get a copy of the recipe on one page, click here.
This beats the lowly latke hands-down for taste and nutrition. You could probably live on these: with 0 cholesterol, 9.2 grams of fiber, 12 grams of protein, 187% of vitamin A, 261% of vitamin C, 16% calcium, and 27% iron--not to mention the health benefits of kale and tomatoes.
Serves 4-6
Cooking & Prep Time: 1 1/2 hours
Enchilada Chile Sauce:
1 onion, cut into small dice
3 large green chiles (such as Anaheim or even Italian-style long green peppers), roasted, seeded, peeled, and chopped coarsely. The best way to roast peppers is over high heat right on top of the gas burner--don't do this if you have an electric stove. Use tongs to turn them, and rotate as they blacken & blister. When 75% done roasting, drop the pepper in a bowl or a paper bag, and allow it sit for 10-15 minutes, until it's cool enough to handle. Peel away the skin, and then dice. No worries about remaining charred parts. If you don't have a gas stove, roast them on a grill or in a very hot oven. Use canned green chilis in a pinch.
2-3 teaspoons of chile powder, preferably ancho chili (note: I just purchased this at Penzey's & it's amazing--not hot, just rich & mellow tasting)
1 1/2 teaspoons ground cumin
1 teaspoon marjoram or Mexican oregano (epazote)
1 (28 oz.) can of crushed tomatoes (fire-roasted preferred--like Muir Glen. I prefer crushed to diced.)
1 tsp. sugar (opt. or use agave)
salt to taste (optional)
Potato and Kale Filling:
1 pound waxy potatoes like Yukon Gold or Red
1/2 pound kale, washed, trimmed, and chopped finely
4 cloves garlic, minced
1/2 tsp. ground cumin
1/4 cup vegetable broth or water (plus more for sauteeing onions & kale)
3 tablespoons lime juice
1/4 toasted pepitas (pumpkin seeds) coarsely chopped, plus additional for garnish
Salt to taste (optional)
6 large sprouted grain tortillas, like Ezekiel or French Meadow, or Ezekiel Gluten-free. (alternatively, you can also use 12-14 corn tortillas) Either one works well--I've made them both ways.
Preheat oven to 375 degrees and have ready a shallow casserole dish, at least 11 1/2 X 7 1/2.
Prepare the enchilada sauce first:
1. In a large, heavy bottomed non-stick saucepan over medium heat, saute the onions. Let them start to brown & give off their own liquid before adding any broth or water to the pan. When they start to get a little dry, and start to stick a bit, add a little vegetable broth or water--just enough to deglaze the pan. Add more liquid as needed, but not too much. Saute for 4-7 minutes, until the onions are softened.
2. Add the remaining ingredients, bring to a simmer, and remove from the heat. When the mixture has cooled enough, taste and adjust the salt if necessary.
3. Puree the mixture with an immersion or regular blender until smooth and even.
Prepare the filling:
1. Peel and dice the potatoes, then boil them until tender, about 20 minutes. Drain and set aside.
2. Saute the garlic in about 2 tablespoons of vegetable broth in a large saucepan or frying pan (that has a lid) over medium-low heat, stirring occasionally until the garlic is sizzling and slightly browned (be careful not to let it burn!!)
3. Add more broth if necessary, and then add the kale, sprinkle with a little salt, and raise the heat to medium, stirring constantly to cover the kale with the garlic. Partially cover the pot to steam the kale until it has wilted, 4-6 minutes.
4. Remove the lid and mix in the potatoes, the 1/4 cup of vegetable stock, lime juice, pumpkin seeds, and salt, if you're using it. Use the back of a wooden spoon, or the bottom of a flat drinking glass to mash some of the potatoes. Cook another 3-4 minutes, until the stock is absorbed. Add more lime juice or seasoning to taste.
Create an enchilada assembly line:
1. Have ready a pie plate or something similar filled with about 3/4 cup of enchilada sauce, a 9 X 13 casserole dish, your stack of tortillas, a heated griddle or a pan large enough to heat your tortillas--because that's how you'll soften them up, and the potato and kale filling. You can also soften the tortillas one at a time in the microwave if you prefer--follow the directions on the package.
2. Ladle a little bit of the enchilada sauce onto the bottom of a 9 X 13 inch casserole dish and spread it around.
3. Take a tortilla, place it on the heated griddle or pan for 30 seconds, then flip it over and heat until the tortilla has become soft & pliable. Or soften them in the microwave. Drop the softened tortilla onto pie plate filled with sauce; allow it to get completely covered in sauce, flip it over, and coat the other side.
4. Now, place the tortillas either in the casserole dish (the easiest way) or on an additional plate. Place 1/6 of the potato filling down the middle of the tortilla and roll it up. Continue with rest of tortillas, tightly packing enchildas next to each other.
5. Pour about a cup of sauce over the top (reserving some for later when you serve the enchiladas), cover tightly with aluminum foil, and bake for 25 minutes. Remove the foil and bake for another 10-15 minutes, until edges of the tortillas poking out of sauce look just a little browned. Allow to cool slightly before serving. Top individual servings with any remaining enchilada sauce, warmed slightly.
Enjoy! Happy Chanukah! Sure it's a bit of a pitchky-patchky, as my mom would say, but not half as hard as making potato pancakes. Bonus: No grease splatters on your walls, or that fried potato onion smell that hangs in your house for days. These enchiladas smell divine!
Nutrition Facts
Enlightened Veganomicon Potato and kale enchiladas with Roasted Chile Sauce
Serving Size: 1 serving
Amount Per Serving
Calories
292
Total Fat
6.1g
Saturated Fat
1g
Trans Fat
0g
Cholesterol
0mg
Sodium
500mg
Carbohydrate
51.3g
Dietary Fiber
9.2g
Sugars
7.4g
Protein
12g
Vitamin A 187%
Vitamin C 261%
Calcium 16%
Iron 27%
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The Lab Rat's Reuben Sandwich on Rye - Ignore My Amateur Photography Skills - The Taste Rocks!
"The only food that I can honestly say I miss the taste of--and I won't rule out eating in the future--is a hot corned beef sandwich. There's no substitute for that one," my husband likes to say.
That is: until November 16, when he came up with a Reuben Sandwich that's "even better than the real thing!" No exaggeration!
-My Husband, the Lab Rat-
If you received this post via email, click here to get to the web version.
OK guys, I'm apologizing for yet another food post.
I've got a summary of Dr. Loren Fishman's interview on The People's Pharmacy to post--all about how yoga done the right way, can benefit arthritis, sciatica, back pain, osteoporosis, shoulder injuries and more. I know, it sounds like exaggerated claims, but hear Fishman out! Great interview.
Plus, posts on the latest on the connection between belly fat & cancer--really--excellent article!; the effect of antioxidants on vascular calcification; the good news about how regular exercise really can keep your muscle mass as you age (stave off old-age fraility); why drinking alcohol is risky for young women with a family history of breast cancer (nix on the college/high school binge drinking!); and how heart healthy habits also reduce breast, prostate, lung, and colon cancer (two for one).
But, I'm in the mood to talk turkey--Thanksgiving day menus , not health research. You'll have to wait until my guests leave next Sunday to hear the hard-core stuff! Sorry.
What's Does a Corned Beef Sandwich Have to Do with Thanksgiving?
The Seitan Reuben: Seitan Brisket, Sauerkraut, Russian Dressing (no-fat), & a bit of Daiya Cheese on Sprouted Rye with Caraway
Well, when my kids come home for Thanksgiving someone always wants pastrami, corned beef, or a turkey Reuben sandwich. It's a tradition. And I don't have a problem buying some corned beef, pastrami, or roasting a turkey for my kids (they're all grown up)--if that's what they want to eat when they visit. I don't have to eat it. And of course, you all know that deli lunch meats are the worst possible kind of meat we can eat--lots of literature is out there to prove that fact! Click herehere herehere and here, for starters.
The Lab Rat's Brilliant Seitan Reuben Discovery:
On Novemeber 16th, my husband decided to use some of my delectable homemade BBQ seitan brisket & try his hand at making the Seitan Reuben Sandwich in Robin Robertson's Vegan Planet--pg. 452. He used real Jewish Rye Bread, sauerkraut, homemade Russian dressing (first he made a no-fat version of tofu mayo & added ketchup & pickle relish), and a small amount of Daiya mozzarella. Then he grilled them on our non-stick ceramic grill pan, pressed them with a panini weight. Gorgeous grill marks, loaded (and I mean, loaded) with flavor. We were literally stunned at how OMG delicious these Reubens were. No exaggeration!!
So, on Saturday I made a whole new batch of this delectable seitan bbq brisket so we would be able to make Reubens & Philly Sandwiches for our kids. It's a bit of a pitchkey patchkey (but it's easy) to make the brisket, but so worth it. This recipe makes 4 pounds of delectable sliceable seitan, perfect for sandwiches. And it freezes well. But, you'll have to wait until after Thanksgiving for the recipe, and the how-to-photos.
No turkey on our Thankgsiving table. First time, ever.
Two weeks ago, I sent out an email to see what the gang wanted to eat on Thanksgiving--turkey or no-turkey. Here's what they said:
Me: Who wants turkey?? Time to start thinking about placing an order. Starting to think about the menu. Got a recipe for a roasted 3 mushroom bisque, and chocolate chip pumpkin bread pudding that are supposed to be fabulous.
Son #1: I'm happy to go without turkey.
Me: I'm totally fine with having one. Why no turnkey?
Son #1: I guess the amount of work to cook the bird and the amount of meat seems like too much.
Son #2: Those dishes sound amazing! I could go either way, but certainly don't need turkey. God knows I eat enough turkey sandwiches ;)
Daughter-in-law: I am also happy to go without Turkey! I don't feel like I would miss it. See you soon!
So, it was decided. No turkey for Thanksgiving.
Yesterday, I finally sat down & figured out what I was going to make for Thanksgiving.
Then I figured out what meals I wanted to have on hand for Wednesday & Friday night dinner, lunches, and noshes.
Here's what I came up with:
Wednesday Night Dinner
Chef AJ's Amazing Thai Noodles with Veggies (click here)
Sweet Potato, Spinach & a Little Bit of Peanut Butter Soup (click here)
Seitan Reuben Sandwich fixings--homemade BBQ seitan brisket with sauerkraut, homemade no-fat Russian dressing, a smidge of Daiya Mozzarella, all grilled on TJ's Sprouted Rye Bread with caraway seed.
Seitan Philly Sandwich fixings--homemade BBQ seitan brisket with Appetite for Reduction'sCool Cole Slaw, all grilled on TJ's Sprouted Rye Bread with caraway seed.
Instead of the low-fiber traditional Jewish Rye Bread, I picked up a loaf of Trader Joe's Sprouted Rye Bread with Caraway seeds. Note: it's the same as Alvarado Street Bakery Sprouted Rye Bread. Rye bread without caraway seeds is not rye bread, in my opinion. I tested it out for lunch today--and it's a pretty good stand-in, and a lot healthier than the real seeded Jewish rye bread.
Double-batch of Val's Curried Cauliflower with Sweet Potatoes, Garbanzo Beans, Spinach, & Peanut Butter Soup (click here)
French Lentil Dip with Chipotle and Baked Lentil Chips (click here)
Assorted hummus
Larabars for the "little man".
Thanksgiving Dinner
The Washington Post's Triple Roasted Mushroom Soup, no-oil, no sour cream, vegetable broth instead of chicken broth (click here)
Fat-Free Vegan's Thanksgiving Country Meatless Loaf with Mushroom Gravy (it's even gluten-free) topped with the Gluten-Free Diva's Maple Glaze. My friend Mary brought a "test-batch" of this meatless loaf into work last week & it was, in a word, "Fabulous!" We all wanted the recipe. And the recipe makes a lot! Delicious, dense, & a perfect texture. The Diva's maple glaze will give it just the right added kick-in-the-pants. (Click here for the meatless loaf & click here for the glaze) BTW--my family LOVES the Gluten-Free Diva's Veggie loaf, that goes under her maple glaze!!!
Yukon Gold Mashed Potatoes - no recipe, just cut up unpeeled Yukon Gold's, boil til tender & drain. Mash with a little nutritional yeast, a little salt, fresh ground pepper, & add in warmed-up soymilk in small amounts until perfectly creamy. Careful, you don't won't those potatoes too thin--& there's no going back once that milk is added!
Roasted Brussels Sprouts, with browned shallots, a little maple syrup & toasted walnuts
Cranberry Orange Walnut relish
Whole Food's Chopped Kale Waldorf Salad with Honey Crisp Apples, Cranberries instead of raisins (click here)
Chloe Coscarelli's Chocolate Chip Pumpkin Bread Pudding - use "faux coconut milk, 1 cup unsweetened soymilk or soy creamer & 1 tsp of good quality coconut extract--and for the bread I'm using Ezekiel's Sprouted Cinnamon Raisin Bread. (click here)
Lab Rat's Birthday Cake
The Lab Rat always celebrates his birthday on Thanksgiving, or a day or two after.
The Chocolate Chip Pumpkin Bread Pudding may seriously get scrapped for this cake. How many desserts do we need to eat over 4-5 days? I'll check it out with the kids, and see what the consensus is.
Dr. Joel Fuhrman's Healthy Chocolate Cake. Wendy, of HealthyGirl'sKitchen told me this cake is delicious & well worth the effort for a special occasion. She advised me to divide the batter into 3- 8 inch cake pans & serve as a layer cake, because the recipe makes a ton of frosting. "Just make sure that you bake it for less time and rotate the pans in your oven in the middle of baking because all ovens bake unevenly," Wendy advises. Check out how gorgeous Wendy's cake turned out. (Click here for the recipe)
Mum's the word about the birthday cake. It's a surprise!
Friday Night Dinner
Leftovers!!!!
Saturday Night Dinner
Homemade pizzas with Sami's Flax & Millet crusts. My freezer is overloaded with them right now, because of a shipping snafu! Long story. My friend Joyce & I split the shipping costs & regularly order Sami's excellent crusts. (click here)
So, what are you all serving for Thanksgiving? And for the company that's hanging around through the weekend? The Curious Healthy Librarian wants to know!
My New Favorite Recipe - Double Bean Taco Salad with Creamy Chipotle Ranch Dressing ala Candle Cafe
Me: OMG! This is really really good!
My Husband: This is really really good!
The Healthy Librarian taste-testers at work: This is really really delicious! I want that recipe!!
So here it is!
If you received this post via email, click here to get to the web version with all the links.
The back-story:
Mary, my not-so-newbie-plant-based cooking-maven librarian buddy at work is always borrowing vegan cookbooks from the library & sharing them with me. This is why you really need your friends to join you on this cooking adventure! Recipes and cooking tips!!
But, "The Candle Cafe Cookbook" sat on my desk for 2 weeks--before I had a chance to look at it. When Mary finally told me it was due back the next day, I leafed through it, copied down 5 recipes--and decided to borrow the book myself.
It's an award-winning farm-to-table vegan restaurant located in New York City. Amazing creative fare. Last November, I lunched at its uptown location, Candle 79, and was in food heaven. Even omnivore son #2 loved it, too! So that tells you something.
Is it no-oil? Of course not, silly. But, any resourceful plant-based no-oil cook worth her "salt!@#!!" can easily modify recipes to ditch the fat. Well, at least most of the time.
So...my first experiment was with the Candle Cafe's "Creamy Chipotle Ranch Dressing". I am absolutely 100% head-over-heels for chipotle. And I couldn't believe how easy this dressing was to put together.
The Healthy Librarian's Enlightened Version of the Candle Cafe's Creamy Chipotle Ranch Dressing
Note: I followed their directions & used 1 dried chipotle pepper--not the stuff in the can. I cut out the 1/4 cup of safflower oil--& subbed in more tofu. I eliminated the 2 TBS of chopped onion (I'm not a raw onion kinda gal), and only used 3 TBS of chopped shallots, instead of the whole shallot the recipe called for! I've made versions of the dressing with regular & smoked paprika--& smoked is very hot--I liked it--you might not!
I could eat this dressing with a spoon--it's that delicious!
And it's not just for salads. Use it as a sandwich or veggie burger spread, on top of potatoes, or as a vegetable dip.
10.5 ounces of Mori-Nu Silken firm low-fat tofu (or take out 4 tablespoons from the package & use it to make my Enlightened Lemon Tahini Dressing to top Chickpea & Spinach Burgers!)
1/2 tsp. nutritional yeast
2 tablespoons drained capers
1 tablespoon fresh lemon juice (I wanted this to be easy, so I used Santa Cruz's bottled organic real lemon juice) Note: I bet lime juice would be good, too!
1 1/2 teaspoons agave, or brown rice syrup
1 tablespoon apple cider vinegar
1 dried chipotle (I found this at my regular grocery store--if you're "heat"-sensitive, start with a half, & then add more.
3 tablespoons of chopped shallots (I've really grown to love this delicate onion-like veg)
1/2 teaspoon of salt (or not)
1/2 teaspoon of chili powder
1/4 teaspoon of paprika (I think this is for color---I also made it with smoked paprika, which makes it spicier--but we liked it that way. Consider yourself warned....)
1 fresh garlic clove, minced
Preparation:
Put everything into your blender or Vita-Mix and blend until it's all smooth. Taste it--and adjust the seasoning. If you don't like things too hot, use less chipotle to start, taste, and then add more
This dressing keeps in the refrigerator, covered well, for a week. Serve chilled.
Nutrition Info based on a generous 1/4 (aka 4 TBS) cup serving
Nutrition Facts
Healthy Librarian's/Candle Cafe Creamy Chipotle "Ranch" Dressing 1/4 cup servings
Serving Size: 1 serving
Amount Per Serving
Calories
18
Total Fat
0.3g
Saturated Fat
0.1g
Trans Fat
0g
Cholesterol
0mg
Sodium
32mg
Carbohydrate
1.2g
Dietary Fiber
0g
Sugars
0.2g
Protein
2.5g
Vitamin A 1%
Vitamin C 1%
Calcium 1%
Iron 2%
Calling All Creative Cooks! That Means You!
I think this recipe lends itself to one heck of a template for other salad dressings.
Leave out the chipotle pepper, and throw in tarragon & more lemon juice & lemon zest--or add lime juice, garlic, & cilantro--or a pesto with walnuts, basil, & nutritional yeast--or leave out the onions & throw in mango or berries or go Asian with soy, garlic, & ginger. The possibilities are endless.
Any takers on coming up with some other mix-ups using this tofu template?
And Now for the Taco Salad
After I made the chipotle dressing I decided to use it on a super-quick dinner. Now, what would that look like?
I also wanted something high in protein. After a hard exercise day, I figured I could use some serious bean protein---that's where the Double Bean (soy & black/or pinto beans) Taco Salad comes in.
1 pound package of MATCH Ground Beef without the Meat Plant Protein, thawed
(or substitute an equivalent amount of cooked lentils, beans, or other faux ground beef--or just use my All-American All-Bean Chili recipe--the seasonings are already part of the recipe)
1/4 cup of low-sodium vegetable broth for sauteeing ONLY!!
2 teaspoons chili powder
1 tsp. ground cumin
1/2 tsp. smoked paprika
1 tsp. oregano
1/2 tsp. black pepper
1/8 tsp. chipotle powder (can substitute cayenne or red pepper flakes)
2 fresh garlic cloves, finely chopped
1 pinch of cinnamon
1 tsp. brown sugar (or other sweetener) More if you like a sweeter mix.
salt to taste (or leave out)
1 14.5 ounce of Muir Glen Fire-Roasted Tomatoes crushed (if you want more heat, use their tomatoes with green chilis) (NOTE: If you like your taco "meat" on the dry side, use just one cup + 2 TBS. of the crushed tomatoes--but I now use the whole can & let it cook a bit longer to absorb any liquid. Your choice.)
4 cups of chopped romaine lettuce per salad (Romaine is now my new fave salad green--crunchy & stays fresh longer)
1 can of drained & rinsed black or pinto beans to sprinkle top of the salads
1 cup of frozen corn (I like TJ's roasted corn) to sprinkle on top of the salads
Lots of fresh chopped tomatoes to sprinkle on top of the salads
Black olives or a little bit of avocado are optional. (not included in nutritional count)
1 recipe of the Creamy Chipotle Dressing
Preparation:
1. Heat up about 2 TBS. vegetable broth in a large skillet over medium heat
2. Warm up the MATCH, crumbling with your spatula.
3. When the MATCH is heated through, about 5 minutes, add the garlic, & all the seasonings & mix well.
4. Add the can of crushed tomatoes--or start with just 1 cup, and add more as needed to give you just the kind of taco "meat" dryness or wetness you like.
5. Heat as long as necessary to blend the seasonings, and absorb the liquid of the crushed tomatoes. Taste, and adjust the seasonings. You might want a little more sweetness from the brown sugar, or heat.
6. Arrange the romaine on salad plates. Top each one with a 1/5 of the taco "meat", some black/or pinto beans, tomatoes, & thawed corn.
7. Use as much dressing as you like--it's so low-fat--but I figured about 4 tablespoons (1/4 cup) per serving.
8. Refrigerate for delicious leftovers for lunch or dinner.
Nutritional Info Based on 1/5 serving of the salad & 4 tablespoons of dressing
***Update from Teacher Fan who volunteered to be a Lab Rat with prunes for bones: Don't eat 10 prunes in the space of an hour! Let's just say I had an "uncomfortable afternoon" while I was in the middle of an inservice for work. Space them out over the entire day--or try cutting the amount down to 5!
Five Easy Steps to Stanch the Email Flood. I'm happy to report I've been using this method for a long time--& it works for me. So what if I have an email box that's filled with thousands of emails. I can usually find what I'm looking for!
This just in from my husband aka the Lab Rat:
Check out the expert-packed line-up of speakers at the November 11-13, 2011 Wellness Forum's 15th Anniversary Fall Health Conference in Columbus, Ohio. And I won the door prize last Fall for the free ticket to this year's event. Includes all plant-based no-oil meals--and Chef Del's cooking really rocks!
This just in from me:
Be sure to visit the best new site for research-backed nutrition info: NutritionFacts.org. Apologies for taking so long to tell you about this fantastic new website that was just launched mid-August 2011.
It's produced by Dr. Michael Greger, a physician, author, & internationally known speaker on public health issues. Once you start watching, you won't be able to stop! Check out NutritionFacts. org
And a big thank you to Dr. Greger for correcting his information on chlorella after 2 HHLL readers (Chris G. & Ben S.) provided him with updated info on the safety of chlorella. Here's what I'm talking about. Read Dr. G's comment below the video. Dr. G, CG, & Ben S. rock!
UPCOMING:
The Lab Rat has put together a fantastic post on sprouting.
The Lab Rat & I want to show off our newly-organized pantry & "fruit & nut" drawer (note to my kids--you won't believe the transformation)--all done on the cheap in just one afternoon. LR has an "uncanny" ability to match up just the right-sized container to hold any size bag or box of beans, or rice, or grains, or flour. It's UNCANNY!
Seriously, all you cooking experts--help us all out with some salad dressing experiments of your own based on the Candle Cafe's silken tofu template. I'll be forever in your debt!
