Lots of yummy protein!

With spring in full swing (actually feeling more like summer down south here!), it's time to eat as much asparagus as humanly possible - before it's out of season!

Due to a late start on Saturday, I was too late at the local farmer's market, and missed the local asparagus! We had to make do with the thicker, tougher kind from the grocery store (sigh- from California!). However, grilling can often take the sub-par to the sublime! The nuts on this asparagus are pine nuts, and boost the protein level of any veggie! This is the Lemony Grilled Asparagus with Pine Nuts, from our newest addition to the cookbook family, "The Vegetarian Grill," by Andrea Chesman. I checked it out of our local library, and found myself (and my significant other!) tagging every other recipe in the book as a, "must make this!"

Luckily, our local Border's had it in stock and we're all smiles now (quick, what movie?). Anyhoo, on we went to create the following recipe, which were very good. Below is the BBQ Tempeh Sandwich (mine is here on a bed of greens with the asparagus), my hubby's on a sandwich. We were pleased with the flavor and texture, but there wasn't nearly enough sauce! It was a bit dry. Luckily, Dreena's Sesame Mustard Tahini Sauce saved the day!
































Unfortunately, the Memorial Day weekend did not go off without a hitch. Here is the Couscous with Asparagus and Snow Pea salad from the most recent issue of Vegetarian Times. I didn't have the couscous, and thought that quinoa would be healthier. I also didn't have enough quinoa, so I used half bulgar, half quinoa. On first taste, it wasn't too bad. A little dry and could use more flavor, but decent overall. But then I realized that its funny taste was due to me forgetting to rinse the quinoa! This grain has a natural insect repellent (very bitter!) that you must rinse off thoroughly before cooking! Needless to say, this might end up in our composter, despite my best efforts to eat the bitter stuff. I tried nutritional yeast but I ran out of Dreena's sauce. Any suggestions for what to try next? I'm thinking a lemony vinaigrette. Too bad, since quinoa holds so much calcium and protein!

To end this post on a happy note, here are Leslie's Raw Almond-Oat Balls, (scroll down the page on this link for the recipe) which were incredible! I made them the night before my Memorial Day race (third in my age group - yay - but not any faster than last year - boo). When I returned, they were a great way to get a protein boost for my tired muscles (eating protein less than twenty minutes after you work out is important). It was like eating a granola bar in two bites! YUM - and thanks for ending my long weekend with a smile!

Summer Eats

I know that summer is technically still about a month away, but the temperatures in my hometown have already shot way up! It has made us crave grilled goodies, like the seitan skewers shown here. They were made from the Candle Cafe Cookbook, and were so eerily like meat, I almost couldn't enjoy them! I had made a new batch of seitan (see previous post on how to make it), and with my meat-eating dad in town, wanted to impress him with some vegan vittles! The recipe calls for marinating them in an olive oil and citrus sauce, then grilling them until slightly charred. The flavor, moisture, and texture were all to die for! The grilled veggies didn't need marinating, but were enhanced by the Chimchurri Sauce that was drizzled over everything. Overall, the meal was excellent, but the marinade and sauce were very oily - probably not as healthy as other meals we've made! Wonder if I could cut down on the oil next time? The sauce recipe also made way more than I needed.
Anyhoo, the other recipe pictured here was made just last night: Seitan BBQ "pulled pork" style, from the latest Vegetarian Times magazine. It was pretty good, but since I've never had the real thing, I didn't have much to compare it to. My omni husband said that the sauce wasn't all that great (not sweet or tangy enough) so we decided to try it again sometime with our own sauce. Pretty quick and easy to make, though! Did a side dish of olive oil and garlic stir-fried kale (collard greens are out of season) and that is his non-vegan coleslaw pictured there.

Happy Earth Day and Birthday!

This weekend, I celebrated Earth Day by participating in my city's Earth Day celebration! It was the most perfect day. We finally got some warm weather, not a cloud in the sky, and a whisper of a breeze! I got the chance to meet tons of nice people, and tell them all about how vegetarianism can save the planet!

I shared with them how methane from animal agriculture produces 23 times the global warming effects of CO2. How the footprint of a vegetarian is a mere half-acre, while a meat-based diet is seven times that. I got my information from the recent FAO United Nations report, supported by several countries and even the meat industry. Yet still, I got people questioning these facts, stating that they were, "out of context," and, "opinion." Sigh. Luckily, I kept my head about me and showed them some of these beautiful photographs! It's fun to eat veg, even if you don't believe it makes a difference to the earth! As the adults and I talked, the children drew pictures of their favorite fruits and veggies, and sorted a basket into the two types of products. Did you know that eggplants are technically fruits?

Anyway, the above photo is a shot of my hubby's birthday cupcakes (his day is Monday the 23rd), which happen to be from Isa's wonderful book, Vegan Cupcakes Take Over the World. It is my goal to make every cupcake in that book by the end of the year! These tasted like a dream - similar to a peppermint patty!

The second photo is of my meal for tonight. I used the spaghetti squash from the Earth Day sorting game, cooked it in the microwave, and topped it with sun-dried tomato sauce from the freezer and chopped tempeh! I promised to post about tempeh soon, so here is a very quick and easy recipe! Just throw the tempeh in, in cubes, as you heat the sauce. My sometimes picky hubby loved this one! And the squash is like a low-carb spaghetti. Happy Earth Day!

Spring Treats!

After a couple of months of sweet treats like these,
I realized it was time for something a little healthier! Not that I ate all of these - honest! I just had some parties to bake for . . . None of these have much protein, beyond the soy milk, but they were all received with rave reviews! I particularly like that these were all so light and fluffy . . . but, "no eggs!"
Happy spring, everyone! (Check back soon for a post on tempeh - yum!)

From top to bottom:
Chocolate Stout Cupcakes (crumb topping)
from, Vegan Cupcakes Take Over the World


Maui Muffins (with an incredible, pineapple glaze!),
from, The Candle Cafe Cookbook











Mucho Margarita Cupcakes (a little too green, but hey - it was St. Patty's Day!)
from Vegan Cupcakes take Over the World









And finally, Orange-Chocolate Cupcakes (the icing tasted slightly like a Dreamsicle!), from Vegan Cupcakes Take Over the World











To end this sugar high, here is a completely healthy, Candle Cobb Salad (made with tofu, tahini, and loads of fresh herbs, topped with vegan cheddar cheese from Vegan Gourmet), recipe from The Candle Cafe Cookbook. (I omitted the dressing from this photo, because it looked really chunky and creepy - but tasted great!).

Great Grains!

Breafast, lunch and dinner!

After my first race of the season (an 8K in about 36 minutes, not bad!- placed first in my "ancient" age group!), I decided I needed something a little heartier than my usual grapefruit and muffin. So I treated myself to this Power Porridge with Coconut Pecan Marmalade, from The Candle Cafe Cookbook, I was really excited! I wasn't disappointed, either. The porridge cooked up nice and thick, and the flavor was awesome. I have been re-heating it for breakfast all week, as we say goodbye to winter! The "marmalade" was nothing like real marmalade and a bit too sweet, but my sweet tooth was happy! I also added some dried cherries that were just perfect. The porridge is made from steel cut oats and quinoa, the power grain of them all. As you will learn more below, quinoa is also an excellent protein, as well as contains more calcium than milk! Scroll to the bottom of this post to learn more!

Black Bean-Quinoa Salad with Basil-Lemon Dressing, for lunch

from Cooking Light Magazine, March 2006 issue

And Quinoa Curry with Mango Chutney for dinner (the latter was storebought - Major Grey brand, the former from Vegetarian Times, February 2007 issue).








A little about, "QUINOA"

Pronunciation: "KEEN-wa"

What is it? (How it's made): Well, it's a grain, so... you grow it! It is very tiny and light, and looks like little circles. Comes in different colors, from red to black to yellow (whitish) and more.

History: Where were you 5,000 years ago? Well, if you were an Incan, you would have eaten quinoa! Grown in the Andes region and feeding many different local people, it was known as the "mother grain." It was even used in sacred rituals and planted with a golden spade or shovel by the king at the beginning of the planting season (Seeds of Change, www.seedsofchange.com). As conquerors came to the area and introduced other grains such as wheat, it became associated with those whom they conquered, and thus an inferior food. It is just in recent years (since the 70s) that quinoa has started to win back followers (Jordan Erdos, planeta.com).

Health benefits: A complete protein- all by itself! It was the primary meat-alternative protein source for the Incans. Not only an incredible protein source (has more protein than any other grain), one cup has more calcium than a cup of milk (Isa Moskowitz, Vegan with a Vengeance, 2005) and three times as much calcium as wheat (Jordan Erdos, planeta.com, Dec. 1999). It is also gluten-free, for those with allergies. Also high in omega-3 fatty acids and iron.

Myths and tips: It sounds funny- it can't be any good... WRONG! This delicious and light grain cooks up in less time than most rices. It is filling and versatile. A nutty flavor and slight crunch.

Tip: Rinse the grain well in a fine sieve to remove the bitterness.

Tip: Quinoa is done (being cooked) when there is a white ring around the edges of the grain pieces.

Common uses: Typically eaten as a side dish, like rice, or used in main dish cold salads. However, it can be used like rice and other grains in recipes such as stuffed peppers, too!

Black Bean, Mushroom and Quinoa-Stuffed Peppers, from Vegan with a Vengeance, by Isa Moskowitz

Bring out the Beans!

Beans, beans, the wonderful fruit, the more you eat the more you....does anyone else remember this song? I think my childhood relation to beans was traumatically ruined by this song that my father used to sing to me.

Luckily, it didn't curse me for good. Beans are now a staple of my diet (I think I eat more of these than any other protein source!). High in protein, available in thousands of varieties, you are sure to find one that you love! The possibilities of what you can create with beans are endless. Scroll to the bottom of this post for the history and facts about beans!

(Above) Mexican Black Bean and Spinach Pizza, from Cooking Light Magazine, July 2003 issue

(I know the combination might sound weird to meat-lovers, but my meat-loving husband chowed down on this! Filling and salsa spicy! Half with Monterrey Jack Cheese, the other half with vegan cheddar cheese. Both good!)

Black Bean Burritos - My own recipe! Delish, quick and easy. I often make this on busy weeknights. To make them: Rinse, drain, and heat (microwave is fine!) a can of black beans (or just heat the amount that you're going to eat). Wrap a whole grain tortilla (or regular, if you prefer) in a paper towel and heat for a few seconds in the microwave. Put beans, mixed greens or baby spinach, salsa and your favorite cheese (or fake cheese, if you're a vegan) in the middle of the tortilla, wrap or roll, and eat!

Cannelini-Yam Hummus, from Vive le Vegan! cookbook (I used this as a spread in a whole-wheat tortilla, with baby spinach leaves, alfalfa sprouts, and silvers of red bell pepper and carrots. Savory and sweet- filling, too. This hummus/spread is THE BEST! Nothing else to say. )

I just made this incredible soup from my newest Vegetarian Times issue (not on their website yet). I actually got the inspiration from Eat Peace Please's blog about a similar soup. I also bought the book she mentioned (Vegetarian Soups for All Seasons, Bountiful Vegan, by Nava Atlas) on Amazon, and made a White Bean and Hominy Chili from it. I even found the Mary's Gone Crackers that Eat Peace had blogged about at my local Ukrop's. They are both every bit as good as proclaimed! A must-try for these last few days of winter.

Now for the facts...

Pronunciation: "lay-GOOMS" or "beenz"

What is it? (How it's made): Beans are actually one member of the legume family, as are peas and lentils. I will focus mostly on beans on this page. Beans and legumes are plants- we eat the seeds, typically from a seed pod. They can be bought dried in a bag (these last a long time!) or pre-cooked and canned (these are yummy by themselves or dumped over a salad!). Some types are: pinto, kidney (dark and light red), small red beans, cannelini, garbanzo (chick pea), adzuki, black, black-eyed peas, Great Northern, and navy beans.

History: Long a staple and major protein source for cultures worldwide, beans were grown as a food source over 7,000 years ago! Peru and southern Mexico were a major starting point for the development of different types of beans. The food spread throughout the North and South American continents. Traders and explorers then took beans across the ocean to their home countries and the rest is...history!

Health benefits: High in protein, iron, fiber, folate, complex carbs, but low-fat!... this is a mighty food. It is both a vegetable and a protein. But instead of me blabbering on about how great beans are from you, why don't you take it from the horse's mouth: The Northarvest Bean Growers Association. Sure, they might be prejudiced, but in all of my cookbooks and other sources, this information is corroborated.

Myths and tips: Beans in the American diet still retain the association from the familiar rhyme, "Beans, beans, the wonderful fruit, the more you eat the more you toot, the more you toot the better you feel, the sooner you're ready for another meal!" Despite that slightly disgusting phrase, beans are really no more gas-producing than many vegetables.

Tip: Soaking dried beans helps reduce their gassy-effect. Rinsing canned beans does the same.

Tip: Don't start eating beans every day, with every meal. Start out with small amounts and let your body get used to the fiber!

Tip: Pick through the dried beans for stray items like tiny stones or sticks. I have never found one, but it never hurts to check!

Common uses: Beans are one of the most versatile foods I can think of! Every culture has their use for beans, from dips (dal) in Indian cooking and soups in Italian, to refried beans in Mexican cooking and hummus in Greek. They are also filling and appealing to every age group. Americans tend to use them in chilies, cold salads, and baked beans, but we sure are missing a lot!

Cupcakes Cometh!

O.K., O.K., I know this is supposed to be a MEAT alternatives and protein focused blog, but I have had several special occasions (see previous post!) to make some pretty special cupcakes, and I just had to post on them! They are so beautiful... Thank you, to Isa and her cookbook, Vegan Cupcakes Take Over the World. I hadn't made cupcakes in years until I bought this adorable book, but her ideas are so unique, I cannot help but try them!


Here are the Dulce Sin Leche cupcakes, first with the coconut, and then without (because some people don' t like coconut - I know, how weird!). I was moaning as I ate them - literally!















These are the German Chocolate cupcakes with Coconut Pecan frosting. I tasted the frosting quite a bit .... just had to make sure it was good to eat!! :)

Now, don't fret - I will post the very next time about, "how to get your protein!" I've been making chilis and soups and stews these past few weeks, as winter makes its last calling. We got several inches of snow yesterday, which in Virginia means, no school. Once in a while, I really enjoy being a teacher! (No, seriously, I love my job!).