June 10, 2018June 10, 2018 by betsy

Vegan Coconut-Kale and Peanut Noodles
Only 250 Calories Per Large Serving
5 Ingredient One-Dish Meal

Yield: 2 servings

Calories: app. 250/serving (if you are starved, enjoy the whole recipe for only 500 calories!)

The truth is, I am not passionate about food in the same way as I used to be. BUT WAIT. Before you think, “Well I’m certainly not going to waste my time perusing the website of someone who isn’t passionate about food,” please allow me to explain. (If you want to skip the backstory/lecture and go straight to the recipe, just scroll down a short ways.)

For most all of my life, beginning in childhood, I obsessed about food. My restless imagination was almost never not ruminating on new recipes or new riffs on old recipes: new ways to do things in the kitchen; better ways. My mind was like that of a slightly mad scientist, my kitchen a laboratory where I joyfully spent hours on end. Drive time, shower time–even yoga–it was all permeated by thoughts of food.

But then my husband died. And all of that changed. A lot changed. Food was just one of the many things on the chopping block, so to speak. I am no longer in a full-on situational anorexic phase. But, food quickly became and remained more of a sacrament. Exquisite tastes to be partaken in small quantities that graces life’s other moments of meaning and transition is how I think of food. This pasta dish, enjoyed alfresca, anointed the last day of school before exam week and acknowledged my gratitude for the beautiful place where I live happily, if a bit sobered and, certainly, changed in some profound ways.

Regarding practical considerations, my husband didn’t eat the way I do and neither does my new partner of just over a year and a half. So I really cook for one and most recipes make far more than that, either spoiling or causing me to eat out of guilt for fear of the food spoiling. And the disquieting truth about diet is that we Americans, especially, don’t need the quantity of food–even good, clean, wholesome food–that we desire. And that includes vegan food. Plus, there are ways other than standing in my kitchen that I want to spend more time now, as simple and beautiful as my recently remodeled culinary space is.

Let’s be honest: nothing about a vegan diet is necessarily low-calorie or, for that matter, even healthy. It is absent any cholesterol for sure. And it’s a whole lot better for the animals and, possibly, the planet, though the manufacturing and packaging of processed foods presents a problem. But, unless we choose carefully, we can end up eating a shameful American diet full of fat and sugar, albeit absent of any animal products. It appears that many vegans simply want to eat the vegan equivalent of their pre-vegan diet of fast food and high-calorie indulgences, you know, dishes like mac-and-cheese nachos with a side of tater tots.

For the animals, I am grateful that these folks have made the switch. For ourselves, we can do better. And to move us a little further along that path, I offer this simple, satisfying recipe for a nutritious one-dish meal that is as quick as it is low in both fat and calories.

Vegan Thai Coconut-Kale and Peanut Noodles

1/4 cup water

8 cups baby kale (substitute spinach or a combination if you desire)

1/4 cup vegan fish sauce (sold in Asian markets as “vegetarian” fish sauce or make your own)

1 tablespoon natural peanut butter (creamy or chunky works equally well)

1 8-ounce package tofu Shiratake spaghetti noodles, rinsed and drained (I use House Foods brand with only 20 calories for the entire 8 ounces, but the konnyaku type made from a yam-like tuber has 0 calories)

Garnish: 1/4 cup roasted and lightly salted cashews halves and pieces or peanuts

Optional garnish (which I love but isn’t pictured): Sprigs of Thai basil, mint, and/or cilantro

In a large skillet over medium, heat water to a simmer. Stir in kale, 2 cups at a time, until each batch begins to wilt. You can add it all at once, but I like the different textures derived from each handful cooking slightly less time than the one before. Stir in vegan fish sauce, followed by peanut butter. When sauce has come together and most of the liquid has evaporated, add noodles, and heat through, stirring to separate the strands. Serve in bowls with chopsticks topped with cashews and peanuts and the herb of your choice. Thai basil–so different from Italian basil–is a favorite of mine.

April 22, 2018April 23, 2018 by betsy

Vegan Bang-Bang Tofu

It doesn’t matter how you serve this dish–taco, appetizer, etc.–you will love it. In fact, you might want to just eat spoonfuls of the delectable sauce by itself.

Note: We own a Waring Pro fryer, which is surprisingly affordable (cheap!), and I highly recommend.

Bang-Bang Tofu

Bang-Bang Sauce (recipe follows)

Crispy Fried Tofu (recipe follows)

Optional garnishes: cilantro sprigs, lightly salted cashew halves, snipped chives or green onions; or small flour or corn tortillad and shredded cabbage if serving as tacos

To serve, either toss the cubes of fried tofu with some of the sauce and sprinkle with the garnishes of your choice; do the same, but serve in a soft taco shell with some shredded cabbage; or serve as an appetizer with a toothpick in each tofu square, a little sauce on the side, and the garnishes of your choice. Be sure to prepare just before serving so that the sauce does not make the crispy tofu soggy.

Bang-Bang Sauce

2 cups vegan mayonnaise

1 cup Asian sweet chili sauce

1 tablespoon demerrera sugar

1/4 teaspoon garlic powder

1/4 teaspoon onion garlic powder

1 teaspoon sriracha sauce or to taste

In a medium bowl, whisk together all ingredients. Cover and refrigerate.

Crispy Tofu

1 pound extra firm tofu, cut into 1-inch cubes

1 cup unsweetened soymilk curdled with 2 teaspoons rice vinegar + 1/4 teaspoon salt

3/4 cup cornstarch

Heat 2 to 3 inches vegetable oil to 375 degrees in deep heavy-bottomed pot. Place both the curdled soymilk and the cornstarch in separate shallow bowls. Working with 1/4 of the tofu at a time, dip the pieces first in the curdled soymilk and then coat with the cornstarch. Fry for 3 minutes or until golden brown. Drain on oaper towels. Keep warm in a preheated 170 degree oven (or lowest temperature).

November 19, 2017November 19, 2017 by betsy

Countdown to Your Best Vegan Thanksgiving
Five Dishes Everyone at Your Table Will Be Thankful For

Thanksgiving is my favorite time of year to be vegan. Though I am thankful every day that I chose many years ago to live more compassionately, it is during this season that I celebrate my favorite tastes and textures…and share them with you.

The mouthwatering menu I have selected for you features two entrée-like dishes, both meals in themselves because of the balance of ingredients: greens, grains, veggies and more. So delightfully pretty, filling, and creamy are these dishes that the only side dish I recommend is a fresh bright salad that sounds some special autumnal notes in the form of dried fruits and smoked nuts. All that remains to round out this bountiful fall feast is my late mother’s Double Cornfingers which I recommend serving in place of stuffing. For dessert, I offer a recipe I developed for Tofutti a few years back that is a perennial favorite. These pumpkin cheesecake bars with their streusel topping are super quick and easy but doesn’t look like it, especially when sliced and served on frilly paper doilies.

Each item listed in the menu below is linked to its recipe, and following the menu are captioned photos that will help you envision how your beautiful table will look as everyone gathers around with gratitude.

Speaking of gratitude, I am so grateful for all of you who make my platter bloom throughout the year. With nurturing wishes to you and yours during this holiday season and always.

~Betsy DiJulio

Blooming Platter Vegan Thanksgiving Menu 2017

Butternut Squash Lasagna (with Smokey Marinara Sauce and Kale Pesto)

Acorn Squash Stuffed with Creamy Rice and Greens Stovetop Casserole

Kale Salad with Pomegranate Balsamic Figs and Dates Topped with Smoked Almonds

Sallie’s Double Corn Fingers

3-Layer Oatmeal Pumpkin Streusel Bars

Vegan Acorn Squash Stuffed with Creamy Rice and Greens Stovetop Casserole

Kale-Salad-with-Pomegranate-Balsamic-Marinated-Figs-and-Dates-Topped-with-Smoked-Almonds1 — Vegan Kale Salad with Pomegranate Balsamic Marinated Figs and Dates Topped with Smoked Almonds

Vegan 3-Layer Oatmeal Pumpkin Streusel Bars

May 22, 2017May 22, 2017 by betsy

Bloomin’ Best Vegan Buffalo Cauliflower
(in Tacos or “Naked”)

Yield: 2 servings

Late to the Buffalo Cauli party, I had plenty of time to research recipes. Though I love battered and fried as much as the next gal–and even came across a battered and baked method which piqued my interest–and bevause I have no interest in a dehydrator, I decided to simply roast the cauli. Good choice.

So I carefully selected my Buffalo Sauce ingredients from a range of options, balancing my desire for a simple, quick recipe with an even stronger desire for complex, harmonious flavor notes.

The result is a mouth-explosion whose layered flavors belie the low calorie and fat count and throw-together quick prep time. Add toppings and sauce–and a warmed corn tortilla if you like–and this is one beautiful, textural powerhouse of a meal.

My dear friend and dinner guest, Jill, confessed to not brushing her teeth Friday night before bed to “savor the flavor mix in my mouth.” I don’t necessarily recommend not flossing and brushing, but I do recommend this dish.

2 tablespoons melted vegan butter
3 tablespoons Pete’s Hot Sauce
1 tablespoons vinegar
1/2 teaspoon soy sauce
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon granulated sugar (I use demerera)
1/4 teaspoon ground cumin or curry powder
1/4 teaspoon smoked paprika
Freshly ground black pepper

Condiments: shredded red cabbage, sliced celery and radishes, cilantro leaves, lime wedges, and a vegan ranch-type dressing (I use Just brand) sprinkled with chopped parsley.

Optional: 4 warmed corn tortillas

Stir or whisk all ingredients together except cauliflower, condiments, and tortillas.

Place cauliflower on metal baking sheet or roasting pan, spray lightly with cooking spray, lightly salt, and roast 10 minutes. Drizzle with sauce, toss, and roast another 10 to 20 minutes depending on preferred degree of caramelization.

Serve inside warmed corn tortillas–or not–with condiments piled on top and dressing drizzled over.

February 15, 2016February 17, 2016 by betsy

Day 2: Vegan Indian Cauliflower Wraps–Cooking “The Blooming Platter Cookbook” Julie & Julia Style

(A sequential installment from Kim Hastings, my photographer friend and, along with her vet husband, owner of Independence Veterinary Hospital, who decided on her own to cook her way through The Blooming Platter Cookbook: A Harvest of Seasonal Vegan Recipes Julie & Julia Style for her omnivorous family as a strategy for more healthy eating.)

Tonight I decided to stick with cauliflower since I got a deal on them. So it’s Indian Cauliflower Wraps for dinner (and yes there is a big pot of chili on the stove so my guys don’t feel deprived).

I read through the recipe and saw “vegan mayo” – now if my family sees vegan mayonnaise in the fridge they will be on to me in a heartbeat, so ix-nay on the egan-vay! Then I see cilantro. My husband has a meltdown when he catches a whiff of cilantro so I’m switching to parsley. This morning I noticed that my parsley was still thriving in my herb garden so I ran out and chopped a bunch of it before the snow hit this afternoon.

Day 2--Indian Cauliflower Wraps--prep Ok confession time. What I did not mention yesterday was that when I had cut my cauliflower steaks so beautifully and had them oiled and salted waiting to go into the oven, I turn around and my husband was covering them with “Zip It’, a powerful ghost pepper seasoning I found in Texas. Now my husband will tell you that I “over reacted”. Ok fine. Looking back that is probably a nice way of putting it. Anyway, tonight I separated one out for him to “ruin” as much as he liked.

With that compromise done, the rest was fairly easy. I admit I had to read it several times to keep the steps in order but I do that with all new recipes.

These wraps turned out so amazingly delicious that I drove one over to my son’s house two blocks away so he could experience them with us. Now the entire family is a big fan of this recipe!

~Kim Howard Hastings

Kim Hastings

July 19, 2015July 20, 2015 by betsy

Vegan Migas Mash-Up–A Restaurant Redux

Yield: approximately 4 main dish servings (2 if you are really hungry)

My Migas Mash-Up is more of an idea than it is a recipe because it all depends on what is hanging out in your fridge.

Yesterday, realizing that we were heading into the weekend and that I am leaving town on Tuesday was leaving me feeling a little stressed about what to do with last week’s restaurant leftovers. Food waste makes me crazy and Joe and I dine out about three times a week, often bringing home leftovers. He is not the best about eating his veggies and “carbs”–yes, he’s one of those–and restaurant portions tend to be too large for both of us.

Remembering that among the leftovers were 6 small flour tortillas, I wondered about migas: crisped up tortilla strips, traditionally scrambled with eggs (or tofu for vegans) and other traditional Mexican ingredients. Though, we did have some refried beans and Mexican rice in the mix, there was plenty that was more “New American” which I felt would be compatible with the Mexican flavors, and a little Italian that wasn’t assertively seasoned, so I decided to go for it.

Friday night, we had been to an Italian restaurant where I enjoye bruschetta with chopped tomato, red onion, and slices of grilled eggplant. I removed and diced the eggplant, and transfered the tomato and onion into a separate bowl to use as a kind of pico de gallo over the top. I diced the grilled bed and set it aside with rolled and sliced tortilla strips.

Other odds and ends–all in very small amounts of 2 to 4 tablespoons–in addition to the refried beans, Mexican rice, eggplant, tortillas, and grilled bread included a more risotto-like rice, caramelized onions (sort of fajita style), bronzed carrots (slices of carrot roasted with blackening seasoning and brown sugar), green beans cooked with tomatoes and onion, very thick pureed white bean soup, about 5 sweet potato fries, a couple of artichoke hearts, a dab of roasted red peppers, and half of a veggie burger made with black beans and corn.

I would estimate there was, all together, approximately 2 cups of grain, bean/legume, and vegetable ingredients and about 1 1/2 to 2 cups of tortillas and bread. Following is how I put it all together for a crave-worthy dish that was more than the sum of its parts. And I encourage you to give it a try using whatever leftovers–from restaurants or home-cooked meals–provided all flavors are reasonably compatible and that you have some kind of bread to include: tortillas, baguette, cornbread, vegan naan or flatbread, etc. If onion isn’t included in your leftovers, you might want to included some diced or caramelized sauteed onion. My amalgamation required no additional seasoning other than salt and pepper, but if you need the addition of a couple of spices to bring it all together, by all means!

6 flour tortillas, rolled and sliced

3 bias-cut slices of grilled baguette, cubed

2 tablespoons vegetable oil, divided

1 tablespoon vegan butter

Sea salt and freshly ground black pepper to taste

Approximately 2 cups of vegan sliced and/or diced cooked aromatics (like onion and garlic) vegetables, beans/legumes, and grain-based leftovers

Garnish: vegan sour cream, pico de gallo or salsa, and sprigs of fresh basil or cilantro

In a large cast iron skillet over medium-high, heat 1 tablespoon vegetable oil and 1 tablespoon butter. Add tortillas and baguette and saute for 3 to 5 minutes or until lightly crispy and golden brown. Transfer to a plate in a thin layer so that they remain crispy while you proceed with the preparation. Heat remaining tablespoon oil in the skillet and begin adding ingredients, starting with onion, and adding ingredients of similar textures together–softest last–and heating through for about a minute before adding the next ingredient. Be sure to scrape the “fond” or brown crust off the bottom of the skillet periodically, lowering heat if necessary and avoiding drying out the misture too much; it should be about the consistency of bread pudding. At the very end, fold in the crispy tortillas and bread and heat through. Serve immediately topped with a little vegan sour cream, pico de gallo or salsa, and sprigs of fresh herbs.

June 29, 2015June 28, 2015 by betsy

Vegan Zucchini and Yellow Squash Torta (with simple Tomato-Cucumber Salad)

Yield: 4 main dish servings (2 slices each, as they are so light) or 8 side dish servings

Last Tuesday, realizing that I was leaving town in a couple of days (for my annual summer day hiking trip with my cousin Earl) and that I had a big beautiful zucchini and yellow squash from the farmer’s market in the fridge, I realized I needed to create something that would showcase them for lunch for the next couple of days.

Whatever it was, I wanted it to be light with a chilled component. With just about a cup of tofu in the fridge, the idea of a salad-topped torta struck and I set about seeing what I could come up with.

The result was a well-behaved one-dish meal that is as addicting as it is nutritious and low calorie. In fact, this dish is so light, who cares if you wipe out the whole torta in one setting? Okay, well maybe half. I confess to devouring three slices for lunch both days.

1 tablespoon olive oil

1-8 inch zucchini (about 2″ in diameter at widest section), very thinly sliced

1-8 inch yellow squash (about 2″ in diameter at widest section), very thinly sliced

Sea salt

Freshly ground black pepper

2 large cloves garlic, minced

7 to 8 ounces extra firm regular tofu (half of a 14 to 16 ounce box, however your favorite brand is sold)

1 cup milk

2 tablespoons flour

1 tablespoon cornstarch

1 tablespoon nutritional yeast

1 teaspoon Dijon mustard

1 teaspoon Liquid Aminos or soy sauce

1/8 teaspoon freshly ground nutmeg (nothing beats freshly ground!)

8 to 12 fresh basil leaves

Tomato Cucumber Salad (recipe follows)

Garnish: sprigs of fresh basil

Preheat oven to 350 degrees. In a large cast iron skillet, heat olive oil over medium-high. Add zucchini and yellow squash slices and a pinch of sea salt and pepper. Saute, stirring frequently, for 2 to 3 minutes or until squash begins to soften. Add 1 clove of minced garlic and saute, stirring frequently, for another 2 to 3 minutes or until squash is perfectly tender and most of moisture is absorbed/evaporated. Remove from heat and lightly smooth the top to create a flat surface. In a food processor, blend all remaining ingredients, except basil, including remaining clove of garlic, 1/4 teaspoon sea salt, and 1/8 teaspoon black pepper. Add basil leaves and pulse just to chop and distribute. Pour mixture over cooked squashes, sealing to edges. Bake in center of oven for about 35 minutes or until set and lightly browned on top. Cool about 15 minutes or until just warm for best flavor, texture, and easy removal from the pan. Serve topped with Tomato Cucumber Salad and garnished with fresh basil sprigs.

Tomato Cucumber Salad

1 cup diced cucumber

1 cup quartered cherry or grape tomatoes

2 teaspoons mild vinegar like cider or malt

Pinch Sea salt and freshly ground black pepper

In a small bowl, gently combine all ingredients. Check for seasoning and adjust to taste.

April 15, 2015April 15, 2015 by betsy

Vegan Asparagus, Leek and Fennel Spring Stew

Yield: 2 main dish servings or 4 side dish servings

This simple “stew” is much lighter–in color and heft–than a winter stew and really just refers to the fact that the lovely spring vegetables are married in a creamy, white wine-kissed sauce. In both texture and flavor, it is addicting.

1 tablespoon olive oil

1 leek, white part only, thinly sliced

1 small-medium fennel bulb, thinly sliced + 2 tablespoons finely chopped fennel fronds

Sea salt

1 large garlic clove, finely chopped

1/2 bunch asparagus (the thinest and most tender that you can find), *trimmed, and cut into about 2-inch pieces

1/4 cup plain non-dairy creamer

2 tablespoons dry white wine

Zest of 1/2 large lemon

Freshly ground black pepper to taste

Heat olive oil in a large cast iron skillet over medium-high. Add leeks, fennel bulb (not fronds), and a pinch of salt and saute, stirring frequently, for a about 3 minutes or until vegetables begin to soften and turn translucent. Add garlic and continue to saute for another minute, stirring, followed by asparagus for another 2 to 3 minutes or until tender, but still bright green. Cooking time will depend on diameter of spears. Stir in cream, white wine, fennel fronds, and lemon zest, and heat though, continuing to stir frequently. Season to taste with freshly ground black pepper and additional sea salt. Serve immediately.

*Trimming asparagus: though this may seem wasteful, grasp one asparagus spear at each end between the thumb and forefinger of each hand. Pull fingers down to bend the spear until it snaps. The point at which it snaps is the point at which all spears should be trimmed for the tenderest spears.

September 12, 2014September 10, 2014 by betsy

Vegan Middle Eastern Pomegranate and Eggplant Melange–An Invited Guest Post for Tofutti

I always love the opportunity to develop recipes for Tofutti, and you can find the original post here.

Yield: 6 servings

This versatile Middle Eastern-inspired mash-up is equally addicting as a creamy dip, stuffed in a pita or baked pepper, or piled atop a grilled flatbread. Heck, it is delicious just heated and eaten with a spoon as I’ve done every day this week for my school lunches!

2 tablespoons olive oil

1 small yellow onion (or 1/2 of a medium), diced

Sea salt

Freshly ground black pepper

1 medium eggplant, stemmed and diced

1 large clove garlic, minced

1/4 cup red wine (a Merlot is nice)

1 tablespoon balsamic vinegar

Optional: 1 tablespoon pomegranate molasses or tamarind syrup (available at Middle Eastern/Mediterranean markets)

4 Roma tomatoes, diced

1/2 cup Tofutti Better Than Cream Cheese

1/4 cup Tofutti Better Than Sour Cream

Optional: 1 tablespoon tahini (sesame paste; available on the international aisle of grocery stores)

1/2 teaspoon cumin

1/2 teaspoon mild curry powder

1/2 teaspoon smoked paprika

1/2 teaspoon turmeric

1/4 teaspoon red pepper flakes

2 cans chickpeas, rinsed and drained

Zest of 1 large lemon

Optional garnish: olives, fruit (fresh or dried), fresh herbs, nuts, etc.

Heat olive oil in a large cast iron skillet over medium-high. Add onion and a pinch of salt and sauté, stirring frequently, until onion is softened, about 3 minutes. Add eggplant, garlic, and another pinch of salt plus a pinch of pepper, and sauté, still stirring frequently, until some color develops, about 3 minutes. Add wine, balsamic vinegar, and optional molasses or syrup, and cook, stirring occasionally, for about 7 minutes or until eggplant is fairly soft. Mash firmly with a potato masher. Stir in tomatoes and cook, stirring, for a couple of minutes. Mash the mixture again. Add Tofutti Better Than Cream Cheese , Tofutti Better Than Sour Cream, and optional tahini, and cook, stirring, until melted and completely combined. Stir in all remaining ingredients until heated through and flavors are well-combined. Check for seasoning and adjust if necessary. Serve as a dip, stuffed in a pita or baked pepper, or piled atop a grilled flatbread. Garnish, if desired, with olives, fruit (fresh or dried), fresh herbs, nuts, etc.