October 17, 2009February 10, 2011 by betsy

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

September 24, 2009July 21, 2010 by betsy

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.

September 20, 2009July 21, 2010 by betsy

Vegan White Bean Quesadillas Alfredo

Yield: 2 servings

Here, I use the topping for my Vegan White Bean Nachos Alfredo as a filling for Italian quesadillas–delish!

1 tablespoon olive oil
1/2 small-medium yellow onion, diced
1/2 orange bell pepper, stemmed, seeded and diced
2 cloves garlic
1-15 ounce can white beans, drained
4-6 sundried tomatoes in oil, diced
approximately 1/2 cup pitted and quartered Greek olives (the flavor of these is very pronounced, so you may prefer fewer or to use them as a garnish)
1/4-1/3 cup fresh parsley, minced
optional: a few basil leaves, chopped (I didn’t have any, so I didn’t add, but it would be good)
Coarse sea or kosher salt to taste
Freshly ground black pepper to taste
approximately 3/4 cup Vegan Alfredo Sauce (see recipe below)
2 whole wheat tortillas
1 tablespoon vegan butter (I like Earth Balance)

Optional Garnish: Vegan Spinach Pesto (see recipe below) or Veggie Marinara Sauce, parsley sprigs or basil leaves, and/or a tiny slice of Roma tomato or olive halves

In a large cast iron skillet over medium-high, heat olive oil to shimmering. Add onion, bell pepper and garlic and saute, stirring frequently, until they just start to turn golden. Add beans and heat through, stirring frequently. Add remaining ingredients and stir just to combine. Remove from heat. Transfer to a bowl. Wipe out skillet, return to burner, and heat the tablespoon of vegan butter to shimmering. Meanwhile, on a flat surface, spread each tortilla with a couple of tablespoons of Vegan Alfredo Sauce. Stir remaining Alfredo Sauce into bean mixture and spoon onto half of one tortilla. Fold other half up and over the filling, pressing gently to distribute filling nearly to the edges. Repeat with second tortilla. Carefully transfer both to the skillet and cook 2-3 minutes or until golden brown on the first side. Carefully flip, and cook 2-3 minutes on second side until it is golden brown as well. Transfer to plates and serve immediately or keep warm if making additional quesadillas. If desired, garnish each with Vegan Spinach Pesto or Veggie Marinara Sauce, parsley sprigs or basil leaves, and/or a tiny slice of Roma tomato.

Vegan Alfredo Sauce
Yield: approximately 2 ½ cups

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. This sauce may, of course, also be used as you would any Alfredo sauce.

Vegan Spinach Pesto
Yield: approximately 1 ½ cups

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. This sauce may also be used as you would any pesto.

Veggie Marinara Sauce
Yield: approximately 4 cups

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. This sauce, too, may also be used as you would any marinara sauce.

September 20, 2009July 21, 2010 by betsy

Vegan White Bean Nachos Alfedo

Yield: 4 servings

Try this Italian riff on a Tex-Mex classic. It’s not authentic, but you won’t mind a bit.

approximately 56-60 tortilla chips (I like the blue corn variety), divided onto 4 oven proof plates or one large platter
1 tablespoon olive oil
1/2 small-medium yellow onion, diced
1/2 orange bell pepper, stemmed, seeded and diced
2 cloves garlic
1-15 ounce can white beans, drained
4-6 sundried tomatoes in oil, diced
approximately 1/2 cup pitted and quartered Greek olives (the flavor of these is very pronounced, so you may prefer just to garnish with a few of them)
1/4-1/3 cup fresh parsley, minced
optional: a few basil leaves, chopped (I didn’t have any, so I didn’t add, but it would be good)
Coarse sea or kosher salt to taste
Freshly ground black pepper to taste
approximately 1/2 cup Vegan Alfredo Sauce (see recipe below)

Optional Garnish: Vegan Spinach Pesto (see recipe below) or Veggie Marinara Sauce and parsley sprigs or basil leaves

Preheat oven to 350 degrees if baking. In a large cast iron skillet over medium-high, heat olive oil to shimmering. Add onion, bell pepper and garlic and saute, stirring frequently, until they just start to turn golden. Add beans and heat through, stirring frequently. Add remaining ingredients and stir just to combine. Remove from heat. Spoon over tortilla chips, dividing equally. Top with a drizzle of Vegan Alfredo Sauce and bake for 10 minutes. Serve immediately. Or broil a few inches from heat just until bubbly. Garnish, if desired, with Vegan Spinach Pesto and parsley sprigs or basil leaves.

Vegan Alfredo Sauce
Yield: approximately 2 ½ cups

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. This sauce may, of course, also be used as you would any Alfredo sauce.

Vegan Spinach Pesto
Yield: approximately 1 ½ cups

Veggie Marinara Sauce
Yield: approximately 4 cups

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. This sauce, too, may also be used as you would any marinara sauce.

September 19, 2009February 10, 2011 by betsy

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

June 27, 2009July 21, 2010 by betsy

Vegan Cucumber-Dill Spread, Dip or Sauce

I wanted to share this photo of my Vegan Cucumber-Dill Spread, Dip or Sauce recipe as a Roma tomato topper–a cooling and refreshing summer appetizer or accompaniment to a savory soup. Doesn’t it look like a little boat? Served this way, the spread is even more healthful and colorful than on bread. You could alternatively serve the spread on cucumber slices for twice as much cucumber goodness. Just make sure that, whichever slice you choose, it is thick enough to support the topping when lifted from the plate. Find the recipe in the post below or at:

/2009/06/vegan-cucumber-dill-spread-dip-or-sauce.html

Note: the spread in the photo was actually made with silken, instead of regular, tofu. It is a little softer, but it is firm enough to hold its shape quite well.

June 27, 2009July 21, 2010 by betsy

Vegan Cucumber-Dill Spread, Dip or Sauce

Yield: 2-3 cups spread, dip or sauce

Every good southern girl needs a tasty filling for tea sandwiches in her repertoire. This one was inspired by a favorite of my mother’s: cucumber-dill. The timing of this post was prompted by the gift of a home-grown cucumber from my friend and co-worker, Mylinda. Mom’s version was made with cream cheese and, while I could have simply substituted vegan cream cheese, it is expensive and has a fair amount of calories. So I experimented with regular firm tofu and the result was a sumptuous light spread, as delicious–and more healthful–on Roma tomato slices as it is on crustless bread. When prepared with silken firm tofu, it doubles as a dip or a sauce (delicious on vegan fish fillets or over fried green tomatoes). A few simple ingredients enhance the flavor so that you never even miss the cream cheese…what cream cheese?

1 cucumber, ends trimmed, grated, and left to drain for about an hour in a medium-fine strainer (I leave the skin on and the seeds in for added nutrition)
14 ounces regular firm tofu (or 12 ounces silken firm tofu)
2 garlic or roasted garlic cloves or 1 teaspoon garlic powder
2 teaspoons lemon juice
1/2 teaspoon Amino Acids
1/2 teaspoon salt or to taste
1/2 teaspoon seasoned salt
freshly ground black pepper to taste
pinch granulated sugar or raw sugar (optional, but I like it for balance)
2 generous tablespoons fresh dill (you don’t need to chop first; just break off a couple of pieces equivalent to about 1 tablespoon each
zest of 1/2 of a lemon

Place tofu, garlic, lemon juice, Amino Acids, salt, seasoned salt, pepper and optional sugar in the bowl of a food processor fitted with a metal blade and process until smooth and creamy. Scrape into a bowl and gently fold in dill, zest and cucumber until well-combined. It is a perhaps better if made a few hours ahead and refrigerated in an airtight container so that flavors can marry, but you may serve it immediately.

Note: the spread in the photo was actually made with silken, instead of regular, tofu. It is a little softer, but it holds its shape quite well.

June 23, 2009February 10, 2011 by betsy

Vegan Tempeh with Wine-Tomato-Caper Sauce

Yield: 4 servings

I could eat this sauce alone, as it is simply to die for. But it is perfect over the tempeh. I’ve made a somewhat similar vegan piccata sauce previously, but it missed the mark, as the flavors weren’t balanced. I experimented and found that the addition of Amino Acids, brown rice syrup and just a hint of lemon juice to a fairly sweet wine made it perfect. The garlic, tomatoes, capers and parsley put it right over the top in terms of taste, color and nutrition. I labeled this recipe under Sauces, as well as under Tempeh and Main Dishes, because it would be delicious with anything, including a spoon!

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

May 3, 2009July 21, 2010 by betsy

Vegan Strawberry Chutney

Yield: approximately 2 cups

The ravishing strawberries at the Farmer’s Market inspired this recipe. And, okay, Better Homes & Gardens magazine’s monthly recipe contest may have had something to do with it. Regardless of that outcome, this recipe is a winner.

1 tablespoon of olive oil
1/2 cup medium-fine diced red onion
salt to taste
1/2 cup medium-fine diced green bell pepper
2-3 garlic cloves, minced
2 cups fresh strawberries, hulled and sliced lengthwise into quarters (if berries are really large, cut quarters crosswise in half)
1 tablespoon maple syrup or brown rice syrup
1 tablespoon white zinfandel (or other sweet wine)
1 tablespoon balsamic vinegar
1 teaspoon lemon juice
1 heaping tablespoon of minced fresh or fresh-frozen basil (any variety–I used purple)
additional salt and pepper to taste

Garnish: lemon zest

In a large skillet over medium-high, heat olive oil. When sizzling, but not smoking, add onion and a little salt and cook, stirring frequently, until onion begins to turn translucent. Add bell pepper and garlic and cook, stirring frequently, until all vegetables are softened. Add strawberries and syrup and cook until strawberries begin to break down and give up their juice. Keep cooking, stirring frequently until most of the moisture is evaporated and mixture is thick, but chunky, about 15 minutes. Reduce heat if necessary to prevent burning. Stir in wine, balsamic vinegar, lemon juice and basil and heat through. Adjust seasoning with salt and pepper. Serve on grilled baguette slices spread with plain or chive vegan cream cheese (as depicted in the photo), over cornmeal pancakes, or over cornmeal biscuits with a dab of vegan sour cream for a savory strawberry shortcake. Garnish with lemon zest. This seemingly small touch makes for a big finish.