I thought that my vegan version of “pulled” barbecue plus tradition-trimmings-with-a-twist looked so pretty as an appetizer that I wanted to share this photo. For the recipes, just type this recipe title in the search box or scroll down four posts.
Category: Vegan Farmer’s Market
Vegan "Pulled" Spaghetti Squash Barbecue with Vegan Cole Slaw on Vegan Creamed Corn and Chive Cakes
Yield: 4-8 servings (depending on how hungry you are)
My pal, Katherine Jackson, requested a veg version of pulled pork barbecue. When I told her she had me stumped (because I wasn’t sure how I could shred something like seitan in a home kitchen), she suggested spaghetti squash. I thought that was a brilliant idea. And I hope you agree.
But, for me, no barbecue meal is complete without the counterpoints of crispy-creamy cole slaw and tender “buttery” corn cakes, so I added those to the mix. I think you’ll love this trifecta of tastes. Here’s to you, Katherine, for providing great inspiration!
Vegan “Pulled” Spaghetti Squash Barbecue
1 tablespoon olive oil
1 spaghetti squash, roasted (see recipe below)
Bloomin’ Barbecue Sauce
Heat oil in a large skillet over medium-high just until simmering and carefully swirl to coat the bottom. Stir a few spoonfuls of sauce into the squash until well-coated, but not not saturated. Add squash to heated pan and gently press into one layer, filling the skillet. Cook for approximately 3-5 minutes. You want it to char just slightly in some places on the bottom but not stick and burn. Stir or loosen from bottom if necessary. Turn the squash over one spoon- or spatula-full at a time and cook for another 3-5 minutes to achieve the same light char in places. Serve with additional sauce, heated, with Vegan Cole Slaw on warm Vegan Creamed Corn Cakes. (All recipes follow.)
Spaghetti Squash
Preheat oven to 375 degrees. Oil a baking pan. Split spaghetti squash lengthwise, scoop out seeds and stringy pulp and discard (compost!). Place squash halves face down on the baking pan and roast in the center of the oven for 1 hour and 15 minutes. Remove from oven to a wire rack, let sit until cool enough to handle and then scrape flesh out of shell in a flaking motion using a fork creating “shreds.”
Bloomin’ Barbecue Sauce
Optional, but recommended: 1 small onion, finely diced and sauteed in a little olive oil over medium-high heat until golden and slightly caramelized
1-15 ounce can tomato puree
1 tablespoon apple cider vinegar
1 tablespoon Amino Acids
5 tablespoons sweetener (I like 1 tablespoon each of the following, but use what you have: maple syrup, molasses, brown rice syrup, brown sugar)
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon Sweet paprika
1 teaspoon chili powder
1 teaspoon ground coriander
1-3 teaspoons prepared mustard
pinch of coarse sea or kosher salt to taste
pinch of freshly ground black pepper to taste
a dash or two of Liquid Smoke to taste
Stir all together and heat gently until simmering. Simmer for just a few minutes to let flavors combine. Store, covered, in refrigerator.
For the Vegan Cole Slaw recipe and some 170+ more,
I invite you to purchase my first cookbook:
The Blooming Platter:
A Harvest of Seasonal Vegan Recipes
Vegan Heritage Press
Spring 2011
Vegan Sweet Potato Pancakes with Vegan Sour Cream Maple Syrup
Yield: 6-8 pancakes
I am so sorry that I haven’t posted in a while. The last couple of weeks have been hectic, but amazingly fulfilling, at school. As the citywide Teacher of the Year, I was invited to give the “keynote” presentation last Wednesday night at a lovely dinner given in honor of all 89 Teachers of the Year (TOY) in our district, one per school.
My speech included a beautiful video of six of my students talking about their work. Though it was a team effort, I give Steve Delaney, our inimitable Computer Resource Teacher, most of the credit, as it simply wouldn’t have come to be without his creativity, commitment and technological wizardry. Over the last two+ weeks, he and I spent countless hours brainstorming, interviewing, piecing together and perfecting the video, him more than me. Meanwhile, I was writing, rewriting, tweaking or practicing my speech in every spare moment. But neither Steve nor I, both a little (okay, a lot) Type-A, would have wanted it any other way.
This morning, however, I couldn’t deal with my cooking furlow any longer. So I made pancakes inspired by a bag of sweet potatoes given to me by my friend David who bought them from a farmer at his church. I have been keeping them in the garage (cooler and darker than the house), where I have caught our 16 year old dog, Webster, eating raw sweet potatoes on three different occasions. So, I had to retrieve some before they were all gone. [Don’t worry, Webster doesn’t live in the garage. He just passes through with me on our way to or from our daily walks. He’s slow coming in (he’s slow doing everything except eating!), so I leave him out there “unattended” to come in at his leisure which is when he has helped himself to the spuds.]
As a topping, I love vegan sour cream on sweet potatoes, so I thought it would be good whisked into some maple syrup for the pancakes…and it was!
My wonderful family has been here this week for the previously mentioned dinner, and they arrived this morning from their hotel at the beach just in time to sample the pancakes. My Mom said it smelled like fall in our house. She loved the pancakes (they all did!) and thought they would be good with a squeeze of lemon or zest in the Vegan Sour Cream Maple Syrup. And I agree. But they are delicious even without.
1/2 cup whole wheat flour
1/2 cup self-rising flour
1/2 teaspoon baking powder
1/4 teaspoon baking soda
2 tablespoons brown sugar (or raw sugar)
2 teaspoon ground cinnamon
1/2 teaspoon ground allspice
1/2 teaspoon ground ginger
1 1/2 cups unsweetened soy milk (plain or vanilla soy milk would be good too)
1 lightly packed generous cup of grated or finely chopped sweet potato; about 1 small potato (I used the food processor fitted with a metal blade)
generous 2/3 cup chopped walnuts
2 scant tablespoons vegan butter (I like Earth Balance)
Sour Cream Maple Syrup:
4-6 tablespoon vegan sour cream
4-6 tablespoons pure maple syrup
a squirt of lemon juice or a little zest (optional)
Whisk together and set aside. (You may heat gently in microwave for a few seconds if desired.) Note: you can make as much syrup as you like; just whisk together equal parts vegan sour cream and syrup.
Garnish:
Large walnut pieces or halves
In a medium mixing bowl, place first 8 ingredients. Make a well in the center and pour in soy milk. Stir together until almost combined, add sweet potato and walnuts, and continue stirring just until well combined. In a large cast iron skillet over medium-high heat, melt up to 1 scant tablespoon of the butter. Using a 1/3 cup measure, make two-three pancakes (or a 1/4 cup measure to make 3-4 pancakes), spreading ever so slightly if needed just to flatten tops. Cook a minute or two on the first side or until just a few bubbles appear, you get a high rise, and the edges appear set. Gently flip and cook another couple of minutes on the reverse. Avoid overcrowding. This batter is fairly thick, but if pancakes look like they are going to run together, just cook a couple at a time, and add butter to keep skillet greased as needed. If pancakes are cooking too quickly, lower heat to medium, especially for second side. When cooked through, remove pancakes to plates or a serving platter, keep warm, and repeat with remaining butter and pancake batter.
Serve with Vegan Sour Cream Maple Syrup and top each serving with walnut pieces or halves. (Homemade candied walnuts, like the ones in the photo–which are actually brown sugar and herb–are an extra-special garnish.)
Vegan Stuffed Shells (plus Vegan Alfredo, Vegan Spinach Pesto and Veggie Marinara)
School + homework + extracurriculars = potentially harried evening meals. With school back in session, my goal this month for my “Veggie Table” column in The Virginian-Pilot was to provide busy families with a trio of meat-and dairy-free make-ahead sauces that can be combined in myriad ways for tasty and health-conscious mid-week meals, including stuffed shells. If the unsolicited praise from my carnivorous and skeptical husband and bachelor friend David are any indication, couples and singles will love these recipes too.
Since the flavors of the Mediterranean are universally popular, I decided to create three colorful Italian sauces: an Alfredo, a Spinach Pesto and a Marinara. Did I say meat- AND dairy-free? You bet I did. I trimmed loads of fat, calories and cholesterol from the silky Alfredo sauce by working a little alchemy with tofu and soy milk (you won’t believe it until you try it!). Cashews help impart a rich buttery taste.
And while basil is a reasonably healthy food, I use mostly spinach in my pesto for an even greater nutritional wallop without losing the sauce’s characteristic bold green color, texture and flavor. Similarly, as pasta sauces go, marinara is light, healthy and naturally vegan. But I turned up the vitamin volume in such a sneaky way that even veggie-phobic diners will be none the wiser. A puree of carrots and red bell pepper, along with onion and garlic, form the base of this vibrant sauce. The warm colors of the vegetables blend right into the fire roasted tomatoes without altering the taste, unless to make it even more mouth-watering.
Earn top marks regardless of how you complete this assignment: toss them alone or in combination with the pasta of your choice; follow my easy recipes for scrumptious stuffed shells three ways; or follow your own mix-and-match instincts.
Vegan Alfredo Sauce
Yield: approximately 2 ½ cups
1-12.3 ounce box Silken firm tofu (make sure it is the Silken variety)
1 cup unsweetened soy milk (not plain, as it is too sweet)
Juice of one lemon
3 cloves garlic
½ cup lightly salted cashew halves and pieces (don’t omit—they impart a rich buttery taste)
1 teaspoon garlic salt
1 teaspoon onion powder
Generous pinch ground coriander
Generous pinch nutmeg
Generous pinch white pepper (or black pepper if you don’t mind specks)
1 tablespoon olive oil
Salt to taste
Place all ingredients in the bowl of a food processor fitted with a metal blade. Process until smooth, scraping down sides of bowl as needed. Heat and use immediately, or store for a few days in an airtight container in the refrigerator. Use as you would any Alfredo Sauce or see my recipes for Vegan Stuffed Shells. If desired, sprinkle some chopped smoked almonds over dishes made with this sauce for the traditional “bacon-y” flavor.
Vegan Spinach Pesto
Yield: approximately 1 ½ cups
10 ounces fresh baby spinach, rinsed and dried
1 cup lightly packed fresh basil leaves, rinsed and dried
3-4 garlic cloves
1 cup lightly toasted walnuts halve or pieces (toast in a dry skillet over medium to medium-high heat for a few minutes, stirring frequently)
1 teaspoon nutritional yeast (optional, but I highly recommend—available at health food stores and some supermarkets)
Juice of one lemon
1/3 cup olive oil
Generous amount of salt to taste (necessary to bring out flavors)
Place about ¼-1/3 of the bag of spinach in the bowl of a food processor fitted with a metal blade. Process until finely chopped. Continue adding spinach through the shoot, quickly, with motor running until all has been incorporated, scraping down sides as necessary. Stop processor and add remaining ingredients, except oil. Then turn motor on and stream in oil through the shoot until a thick bright green paste forms. Avoid over-processing at each stage. Check for salt and adjust if necessary. Heat or otherwise use immediately, or store for a few days in an airtight container in the refrigerator. Use as you would any pesto or see my recipe for Vegan Alfredo-Spinach Pesto Stuffed Shells.
Veggie Marinara Sauce
Yield: approximately 4 cups
1 small-medium onion, peeled and cut into chunks
3-4 cloves garlic
1 cup raw baby carrots or peeled carrot pieces
½ large red bell pepper, stem, seeds and membrane removed
1 tablespoon olive oil
1-14.5 ounce can fire roasted crushed tomatoes
½ can water
2 tablespoons maple syrup
1 teaspoon dried basil
1 teaspoon dried oregano
Pinch garlic salt
Pinch onion powder
Place first four ingredients in the bowl of a food processor fitted with a metal blade. Process until a smooth pulpy paste forms, scraping down sides of bowl as needed. Meanwhile, heat the olive oil in a large skillet over medium-high heat until shimmering. Add the onion mixture and sauté, stirring frequently, for about 10 minutes or until the vegetables are no longer raw, and some of the moisture has evaporated. Lower heat if necessary to prevent sticking. Add remaining ingredients and continue to simmer for another 10-15 minutes or until flavors have melded and sauce is heated through. Use immediately, or store for a few days in an airtight container in the refrigerator. Use as you would any Marinara Sauce or see my recipe for Vegan Stuffed Shells. Combine this sauce with a little of my Vegan Alfredo Sauce for a creamy tomato sauce.
Vegan Stuffed Shells
Yield: approximately 4 servings
Approximately 16 jumbo dried pasta shells
1- 12 ounce package Smart Ground Veggie Protein Crumbles (or use your favorite vegan ground meat substitute)
Vegan Alfredo Sauce
Optional: Vegan Spinach Pesto
Veggie Marinara Sauce
Fill a large pot with water, salt generously—you want it to taste like ocean water—partially cover, and bring to a boil over medium-high heat. Add shells and boil gently for approximately 15 minutes. Drain, rinse with cold water, and drain again. Meanwhile, heat Crumbles in microwave or on top of stove, according to package directions. Mix the Crumbles with the Alfredo Sauce, the Marinara Sauce, or a combination of Alfredo Sauce and Spinach Pesto in a ratio of about 1 part sauce to 2 parts meat or until a creamy mixture that loosely holds its shape is formed. Oil the bottom of a baking dish, cover with a generous layer of Veggie Marinara Sauce, and nestle shells into the sauce. If desired, lightly and decoratively drizzle additional Veggie Marinara Sauce over the Vegan Alfredo or Alfredo-Spinach Pesto Stuffed Shells, or drizzle Vegan Alfredo Sauce over the Veggie Marinara Stuffed Shells. Cover and heat in a preheated 350 degree oven for 20 minutes or just until warm throughout. Or cover and heat in the microwave. Serve immediately.
Vegan Zucchini Alfredo Stuffed Shells with Veggie Marinara
Yield: 8 shells or 4 main dish servings (if served with a salad)
In celebration of finally being able to chew again following oral surgery, I offer you these tasty and fun little boats of goodness…enjoy!
My mom, a wonderful cook always on the lookout for her next favorite recipe, used to make a zucchini, Swiss cheese and torn bread filling that I adored. She would stuff it between the meat and skin of a chicken breast before baking. As a vegetarian, I loved the filling on its own. As a vegan, I combine the grated zucchini with caraway seeds and a little of my ultra-creamy vegan Alfredo sauce to capture something of the same taste and texture as the melted Swiss cheese. Since everything is better with a member of the onion family, I also add a little sauteed shallot and garlic. I think you’ll love these tender shells bursting with their nutritious green-flecked filling and nestled into my marinara sauce which is vibrant and vitamin-infused courtesy of pureed carrot and red bell pepper. But veggie phobic diners will never know.
For this recipe and some 170+ more,
I invite you to purchase my first cookbook:
The Blooming Platter:
A Harvest of Seasonal Vegan Recipes
Vegan Heritage Press
Spring 2011
Vegan Peach Ice Cream and Broiled Peaches
I accidentally let summer pass me by before I posted this link to August’s iteration of my monthly vegan recipe column, “The Veggie Table,” in the Virginian-Pilot:
For this recipe and some 170+ more,
I invite you to purchase my first cookbook:
The Blooming Platter:
A Harvest of Seasonal Vegan Recipes
Vegan Heritage Press
Spring 2011
Vegan Carrot-Cucumber-Cashew Soup
Yield: 4-6 servings
This soup is so tasty that I will certainly make it even after I can eat solid food. Created for my post-oral surgery diet, it helps me feel less deprived because it contains much of the nutritious deliciousness that makes me crave Thai food.
1 tablespoon olive oil
1/2 of a medium onion, peeled and slivered
2 large cloves garlic, sliced
2 generous cups baby carrots
3/4 pound seedless cucumbers (3 very small cucumbers)
1 cup cashew pieces and halves
1-14.5 ounce can coconut milk
1 scant tablespoon vegan fish sauce
1/4 cup very lightly packed fresh cilantro leaves
1/4 cup very lightly packed fresh Thai basil leaves
Coarse sea or kosher salt to taste
Freshly ground black pepper to taste
zest of one lime
In a large cast iron skillet over medium-high, heat olive oil until shimmering. Add onion and garlic and saute for a few minutes or until softened and just starting to turn golden. Meanwhile, steam carrots just until tender. Rinse with cold water to stop the cooking and drain. Place all ingredients except lime zest in the bowl of a food processor and puree until almost smooth, but flecks of texture and color remain. You may want to puree in two batches to prevent overflow. Transfer to a saucepan or microwave-safe bowl, stir in zest, and heat. Serve warm.
Vegan Broccoli Tomato Soup
Yield: 4-6 servings
This soup is another one created for my post-oral surgery diet, but I would eat it regardless, so delicious it is. Inspired by a broccoli-tomato-caper pasta that I ordered on our recent cruise vacation to Nova Scotia and the Northeastern U.S., this soup is just as tasty, but lighter because of the absence of pasta. However, it is also low in protein for that reason, so be sure to enjoy it with a glass of unsweetened soy milk. If, unlike me, you can chew, than pump up the protein any way you choose.
1 tablespoon olive oil
1/2 of a medium onion, peeled and slivered
2 large cloves garlic, sliced
4 generous cups broccoli
4 sundried tomatoes, torn or sliced into about 3 pieces each
1-14.5 ounce can petite diced tomatoes in juice
1/2 can unsweetened soy milk
1 scant tablespoon balsamic vinegar (I use homemade balsamic vinegar reduction for more intense flavor)
Optional: 1 tablespoon capers or caper brine
Coarse sea or kosher salt to taste
Freshly ground black pepper to taste
zest of one lemon
In a large cast iron skillet over medium-high, heat olive oil until shimmering. Add onion and garlic and saute for a few minutes or until softened and just starting to turn golden. Meanwhile, steam broccoli just until tender. Rinse with cold water to stop the cooking and drain. Place all ingredients except lemon zest in the bowl of a food processor and puree until almost smooth, but flecks of texture and color remain. Transfer to a saucepan or microwave-safe bowl, stir in zest and reheat. Serve warm.
Vegan Peaches-n-Cream Smoothie
Yield : 2 servings or 1 large one
In our area of Virginia, August means one thing: peaches. Sweet and juicy with just a hint of mellow tartness, they are a big and beautiful consolation for the heat and humidity.
Last week, I picked up several at Stoney’s Market and made some homemade vegan peach ice cream. With one leftover peach and with ice cream in the freezer, I knew what I was having for breakfast today.
Plus, I was in a rush to get to the orthodontist (yes, I’m getting Invisiline braces at my “ripe” age) and this smoothie travels well in my insulated Starbucks cup. You’ll notice I dressed it up a bit for the photo before transferring it into my travel cup and dashing out the door. Most days, I prefer a drinkable breakfast like this that hydrates with a delectable infusion of protein and vitamins.
1 cup unsweetened soy milk (plain, vanilla or vanilla light would be perfect too)
1/2 of a large peach, pitted, and cut into chunks (I leave the skin on for color and nutrition)
2 tablespoons orange juice concentrate
10 ice cubes
Optional: 1 scoop (about 1/2 cup) vegan ice cream (I used homemade peach, but vanilla or a sorbet would be nice too and purchased is fine; if you don’t add the ice cream, you might want to add a couple of packets of Splenda or the sweetener of your choice)
Garnish: 2 small wedges from the remaining 1/2 peach and 2 optional straws (or one of each if preparing one large serving)
Place all ingredients into the glass container of an electric blender and blend until smooth. My blender (Krups 4-speed) has an “ice crusher” feature, so I run it on that speed until the ice sounds broken up and then switch it to high for a few seconds. Avoid over-blending, as it may thin the mixture out too much. Pour into one or two glasses and garnish the rim(s) with a peach wedge. Serve with a straw if desired.
