stairway to vegan

Sharing a journey into the world of fabulous vegan food.


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Classic Tuna(less) Casserole #veganMoFo #vgnmf15 day nine Most retro recipe.

What is more retro than Tuna Casserole?

Classic Tuna(less) Casserole

Classic Tuna(less) Casserole

There are only two kinds of people in this world, those that LOVE Tuna Casserole and those that HATE Tuna Casserole. Interesting side note here, would it be the same people who love or hate Christmas fruit cake…..I LOVE both 🙂

This recipe uses mashed chick peas as the Tuna substitute. I mashed them with a fork so that they did not get too smooth.

The “fishy” taste comes from dulse flakes, a mild seaweed with a fresh salty side to it, perfect for this recipe.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

 

 

Classic Tuna(less) Casserole

Serves 4

  • 1 can chickpeas drained and mashed with a fork
  • 2 cups cooked pasta (I used mini lasagne noodles)
  • 1/2 onion finely diced
  • 1 can coconut milk
  • 1/2 cup frozen green peas
  • 1 or 2 Tblspns dulse flakes (depending on how much of a “fishy” taste you like)
  • 1 tspn lemon pepper
  • crushed potato chips (enough to cover top)
  • 2 Tblspns nutritional yeast

Combine all ingredients except potato chips and nutritional yeast,

Put in casserole dish. Cover with crushed potato chips, sprinkle with nutritional yeast,

Bake uncovered in 325 F oven for 20 mins till bubbly.

Classic Tuna(less) Casserole

Classic Tuna(less) Casserole

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Beefless Wellington and KFC (Kentucky Fried Cauliflower) Re-create a restaurant meal #veganmofo day six #vgnmf15

Wow, here we are at day six already, time is flying by as usual. There should be a term “mofo time” kind of like tropical island time, but the opposite. In mofo land, time speeds up and flies by before you know it.

Beefless Wellington

Beefless Wellington

Anyway back to mofo day six and our prompt “Re-create a restaurant meal”. I have two restaurant meal recipes for you. The first is Beefless Wellington. You see this at high end restaurants and I wanted to try and replicate the concept of roast beef smothered in a mushroom garlic pesto then wrapped in puff pastry and baked to perfection.

KFC (Kentucky Fried Cauliflower)

KFC (Kentucky Fried Cauliflower)

The second is a take on KFC, but this time it is Kentucky Fried Cauliflower. Now, there could be a debate on whether KFC is a restaurant, but I am not going there. Last summer I did a post on this and explained how I live one block “down wind” of a local KFC and the aroma that greets me almost on a daily basis has me drooling in my driveway. So for this post, I will link back to that post for the commentary regarding KFC and here for a recipe to satisfy your “finger licking good” cravings.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

 

 

Beefless Wellington

Beefless Wellington

Beefless Wellington

Serves 4

  • 1 beefless roast
  • 2 Tblspns Dijon mustard
  • 2 Tblspns olive oil
  • 1/2 lb mushrooms cleaned and sliced
  • 4 Tblspns dry red wine
  • 3  cloves garlic crushed
  • 1/2 tspn thyme
  • 6 – 8 slices vegan chicken or turkey
  • 1 packet vegan puff pastry
  • 2 Tblspns non dairy milk

Beefless Roast

  • 1 cup Vital Wheat Gluten
  • 4 Tblspns chickpea flour
  • 4 Tblspns nutritional yeast
  • 2 tspns onion power
  • 2 tspns garlic powder
  • 1 Tblspn vegan worsteshire sauce
  • 1/4 tspn ground pepper
  • 1   cup water
  • 1 Tblspn olive oil
  • 1 Tblspn tamari
  • 1 tspn browning liquid (optional)
  • 8 cups vegetable broth for simmering

Combine all liquid ingredients. In separate bowl, combine all dry ingredients. Add liquid ingredients to dry and mix well. If necessary add a little more chickpea flour to make a dough like ball. Knead for 5 mins to develop gluten.  Form into a loaf. Wrap in cheesecloth loosely and tie the ends.

Bring vegetable broth to a boil, lower dough in and bring back to a slow simmer. Cover and simmer (do not boil) for  on hour turning occasionally. Allow to cool in broth. When cool, remove from broth and put in a Ziploc bag with 1/4 cup of broth and refrigerate overnight,

Brush roast with mustard on all sides.  Preheat oven to 400 F,

Place mushrooms, garlic and thyme in food processor and process into a pesto. Add to frying pan with olive oil. Sauté for 10 mins until mushrooms have released their moisture and most of it has cooked down. Cool.

Lay out piece of plastic wrap on counter. Place turkey/chicken slices on top overlapping to make a square that is slightly wider than your roast and long enough to wrap completely around.

Spread mushroom pesto on top of turkey slices. Place roast in the middle and wrap with turkey slices using the plastic wrap to help you roll it up. Tuck in ends as you go. Wrap tightly in plastic wrap and refrigerate for 20 mins.

Lay pastry down on lightly floured surface and roll out to a rectangle slightly larger than the previous turkey square.

Place roast in middle of pastry and roll up inside pastry, securing the ends and making sure the roast is completed encased.

Place seam side down on a  baking tray. lightly score the top with slits to allow steam to escape. Brush with milk, bake in oven 25 – 25 mins until golden.

Beefless Wellington

Beefless Wellington

Let sit 10 mins before slicing and serving with your favourite gravy.

Beefless Wellington

Beefless Wellington


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Quick, easy and delicious, Zucchetti with Sundried Tomato Marinara Sauce #veganmofo #vgnmf15

Day three of MoFo and all is well……. Well, sort of.

Zucchetti with Sun Dried Tomato Marinara Sauce

Zucchetti with Sun Dried Tomato Marinara Sauce

I was browsing around the internet, soaking in all the wonderful vegan posts, and wham, go attacked by a computer virus. Basically the virus attached a secret encryption to all my files and the only way to get my files back was to go to a website and pay to get the secret code…………..I think not……. fortunately I do regular back ups, so a quick loading of the original dvd’s that came with the computer, everything is wiped off and reloaded. Thank goodness for external hard drives and backups. A little inconvenient but nothing too serious.

Zucchetti with Sun Dried Tomato Marinara Sauce

Zucchetti with Sun Dried Tomato Marinara Sauce

Continuing on with the theme of quick and easy (didn’t take too much time or effort to restore my computer) and delicious, todays recipe is for Zucchetti with Sundried Tomato Marinara Sauce. You could sub out they zucchetti (spiralized zucchini) with a pasta of your choice if you prefer.

This meal can be totally raw or if you like (as I did) you can add in fried mushrooms.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

 

 

Zucchetti with Sun Dried Tomato Marinara Sauce

Serves 2

  • 2 or 3 zucchini spiralized (or 2 cups of cooked pasta of choice)
  • 1 Cup sun dried tomato’s soaked in 1/2 cups hot water for 10 mins (reserve water)
  • 1 Tblspn olive oil
  • 2 plum tomato’s
  • 1 handful fresh basil
  • 1 garlic clove
  • Sauteed mushrooms and nutritional yeast if desired to garnish

Place spiralized zucchini on paper towels to absorb excess moisture.

Combine drained sun dried tomato’s, olive oil, plum tomato’s, basil and garlic in a blender or food processor. Process until fairly smooth. Add reserved tomato soaking water a tablespoon at a time until you reach the desired consistency.

Place zucchini on two plates. Spoon marinara sauce over top and sprinkle with sautéed mushrooms and nutritional yeast if using.

You may also gently heat the marinara sauce in a small pot before serving if you prefer a cooked sauce.

I like the sauce “raw” and it avoids one more pot to clean, adding to the “quick and easy” part of the recipe…….and it truly is delicious.

Zucchetti with Sun Dried Tomato Marinara Sauce

Zucchetti with Sun Dried Tomato Marinara Sauce


8 Comments

Protein Packed Minestrone Soup with Wholewheat Onion Breadsticks

 Packed Minestrone Soup

Packed Minestrone Soup

Vegan Mofo is here…….and I have decided to go with a theme of Soups paired with different breads. When I first thought of this, I was only thinking how great all the soup and fresh baked bread would be. I didn’t really consider the fact that if I make and post about 20 different soups, that will also mean I will be baking 20 different breads. Well, I will certainly be busy, but one thing I know for sure…… my kitchen is going to smell great for the next month at least.

So here we are with the first soup and bread recipes for MoFo.

 Packed Minestrone Soup

Packed Minestrone Soup

There is something wonderful about Minestrone Soup. it is so rich and full of flavours. Indeed a meal in itself. To enjoy with this wonderful soup, I have made a warm onion bread roll, full of whole wheat goodness. I will be making some Gluten Free breads as well during the month and will have an All Purpose Gluten Free Bread Flour mix for you as well in the coming posts.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

 Packed Minestrone Soup

Packed Minestrone Soup

Protein Packed Minestrone Soup

Makes 6 servings

Ingredients

  • 1 yellow onion, diced
  • 2 medium carrots, diced
  • 2 stalks celery, diced
  • 2 Tbsp olive oil
  • 1 zucchini, diced
  • 1 cup fresh green beans, cut into bite size pieces
  • 1 red pepper, diced
  • 3 cloves garlic, minced
  • 3 cups vegetable broth
  • 1 (14 oz) can crushed tomatoes
  • 3 cups water
  • 1 handful fresh chopped parsley
  • ½ tsp rosemary
  • ½ tsp dried thyme
  • 1 tsp sugar
  • Salt and freshly ground black pepper, to taste
  • 1/2 cup dry quinoa – rinsed
  • 1 cup dry pasta
  • 1/2 (15 oz) can cannellini beans, drained and rinsed
  • 1/2 (15 oz) can chick peas, drained and rinsed
  • 1 Tbsp lemon juice

Directions

Heat olive oil over medium heat in large soup pot. Add diced onion, carrots and celery and sauté about 5 minutes, until softened. Add in zucchini, green beans, red bell pepper and continue to sauté 2 additional minutes, then add garlic and cook 1 minute longer.

Add in vegetable broth, crushed tomatoes, water, parsley, rosemary, thyme, granulated sugar, season with salt and pepper to taste and bring mixture to a boil, add quinoa and pasta then reduce heat to medium and allow soup to gently simmer, uncovered until pasta is cooked al dente, about 12 minutes.

If necessary add additional water to keep soup at desired consistency.

Add cannellini beans, chick peas, and lemon juice and cook, uncovered for 5 minutes.

 

Protein Packed Minestrone Soup

Protein Packed Minestrone Soup

Whole Wheat Onion Breadsticks

Makes 14

  • 1 pkg active dry yeast
  • 2 Tblspns sugar
  • 4 1/4 cups whole wheat flour
  • 1 Tblspn sea salt
  • 2 Tblspns coconut oil, melted
  • For the Topping
  • 3 Tblspns unsalted butter melted
  • 1/2 tspn coarse sea salt
  • 1/4 tspn onion powder
  • pinch of dried oregano

Place 1/4 cup warm water and sugar in a mixing bowl, stir to dissolve sugar, sprinkle in the yeast and set aside until foamy, about 10 mins.

Add the flour, coconut oil, fine salt and 1 1/4 cups plus 2 Tblspns warm water, mix using dough hook attachment of mixer, or by hand until slightly sticky dough forms, approx 5 mins (mixer), 10 mins by hand.

Knead the dough on a floured surface for 5 mins or until smooth and soft.

Roll into a 18 inch log and cut into 14 equal pieces.

Knead each piece and then shape into 7 inch breadstick. Place on parchment lined baking tray, leaving 1 – 2 inches spacing.

Cover with a cloth and let rise in a warm spot until doubled in size, approx2 hours

Preheat oven to 375

Topping:

Brush the breadsticks with half the melted butter and sprinkle sparingly with coarse sea salt. Bake until lightly brown, about 15 mins.

Mix together the remaining salt, onion powder and oregano.

Brush breadsticks with remaining melted butter and sprinkle with onion oregano mixture.

Serve warm.

Protein Packed Minestrone Soup

Protein Packed Minestrone Soup

Nutrition Facts Breadsticks only
Serving Size 52 g One Breadstick
Amount Per Serving
Calories 181 Calories from Fat 43
% Daily Value*
Total Fat 4.8g 7%
Saturated Fat 2.5g 13%
Cholesterol 0mg 0%
Sodium 95mg 4%
Potassium 51mg 1%
Total Carbohydrates 29.9g 10%
Dietary Fiber 1.1g 5%
Sugars 0.8g
Protein 4.1g
Vitamin A 0% Vitamin C 0%
Calcium 1% Iron 10%
Nutrition Grade B-
* Based on a 2000 calorie diet

Nutritional Analysis

Good points

 

Protein Packed Minestrone Soup

Protein Packed Minestrone Soup

Nutrition Facts, Minestrone Soup Only
Serving Size 379 g
Amount Per Serving
Calories 236 Calories from Fat 62
% Daily Value*
Total Fat 6.9g 11%
Saturated Fat 1.1g 5%
Trans Fat  0.0g
Cholesterol 16mg 5%
Sodium 539mg 22%
Potassium 499mg 14%
Total Carbohydrates 34.8g 12%
Dietary Fiber 5.5g 22%
Sugars8.3g
Protein 9.7g
Vitamin A 98% Vitamin C 74%
Calcium 7% Iron 33%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points

 

Protein Packed Minestrone Soup

Protein Packed Minestrone Soup


4 Comments

Raw Pad Thai #vegan #raw #padthai

Raw Pad Thai

Raw Pad Thai

Growing up in Australia, Asian food was readily available and totally delicious. I love all Asian food, but especially Vietnamese and Thai. These cuisines are vibrant both visually and in taste. Fresh lime juice, cilantro, peppers and lemon grass all  work to give amazing fresh tastes.

Pad Thai is one of my favourites, and I am trying to keep my diet as clean as possible at the moment so this is perfect.

The sauce is very rich, so add a little to the veggies and taste. If you want more, add it in. If there is any left over, it can be stored in an airtight container in the fridge for a week or so. I am not sure if it will keep longer than a week, as I can never get it to last that long.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

Raw Pad Thai

Raw Pad Thai

 

Raw Pad Thai

Serves 4 – 6

Sauce

  • 1/4 cup tamarind paste
  • 1/4 cup tamari sauce
  • 1/4 cup sunflower oil
  • 1/4 cup raw cashews roughly chopped plus extra for garnish
  • 2 tblspn hot pepper flakes
  • 4 tblspns water
  • 3 cloves garlic roughly chopped

Noodles

  • 2 zucchini
  • 1 small daikon radish thinly sliced
  • 1/2 small red cabbage shredded
  • 2 red peppers cut into thin strips
  • 1 yellow or orange paper cut into thin strips
  • 1/2 cup green onion thinly sliced
  • 1/2 bunch cilantro roughly chopped
  • fresh lime juice

 

Place all sauce ingredients in blender and process until thickened and mostly smooth. Place in fridge to chill while preparing

using a spiralizer or mandolin, cut the zucchini into thin strips (noodles) and place in a large bowl. Add in the daikon radish, red cabbage, red and yellow peppers, green onions and cilantro. Mix together well.

Add the sauce and mix to coat the veggies well. If you do not use all the sauce, it can be stored in a glass jar in the fridge for a week.

Place a mound of vegetables on a plate, sprinkle with extra raw cashews and drizzle with fresh lime juice.

Raw Pad Thai

Raw Pad Thai

 

 

Nutrition Facts
Serving Size 213 g
Amount Per Serving
Calories 175 Calories from Fat 109
% Daily Value*
Total Fat 12.1g 19%
Saturated Fat 1.5g 7%
Cholesterol 0mg 0%
Sodium 30mg 1%
Potassium 542mg 15%
Total Carbohydrates 16.3g 5%
Dietary Fiber 3.3g 13%
Sugars 7.8g
Protein 3.7g
Vitamin A 22% • Vitamin C 213%
Calcium 6% • Iron 9%
Nutrition Grade A-
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points
Raw Pad Thai

Raw Pad Thai

GF Pizza with Eggplant Cheeze, Mushrooms & Tomato


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Gluten Free Pizza with Eggplant Cheeze, Mushrooms & Tomato #EatToLive Friendly

GF Pizza with Eggplant Cheeze, Mushrooms & Tomato

GF Pizza with Eggplant Cheeze, Mushrooms & Tomato

Spring is in the air…..well, not really, but I have now offically had enough of Winter. It is the last month or so of Winter that I find the hardest and the easiest all at the same time. It is hard because with the lack of sunshine I become very slugish and unmotivated but it is the easiest because I start to dream about the Summer to come. I am already planning out my garden in my head. deciding what veggies to plant where and dreaming of lazy days on my back deck………:)

In the lead up to Spring and Summer I have decided to drop a few pounds as most of my clothes are a little tight at the moment. I have fallen into the Vegan trap of eating a lot of the unhealthy Vegan foods. Potato chips, pasta’s, etc. so I decided I would do the Eat To Live 6 week plan. This plan is primarily vegetables, fruit and legumes, perfect for me to get back in shape. Now I also decided I needed to include regular daily exercise. I spend the majority of my time at a desk and it was time to add in the exercise habit.

Co incidentaly, my car (Sophie, a yellow VW New Beetle) picked this exact time to break down (again, she has had a lot of issues over the last couple of months, but she is 13 years old, so no big surprise). My mechanic headed south to a tropical destination right at that moment, so I was left without a vehicle for a week or two. This was perfect, now I was forced to walk everywhere and in fact, now I am seriously considering not fixing/replacing Sophie right away. I am enjoying walking to work each day getting my sunshine, exercise and fresh air all together.

So for the next few weeks I will be posting recipes that I come up with that are Eat To Live friendly as well as vegan. To start off I made this delicious pizza. The crust is a mixture of cauliflower and chickpea flour. The sauce is roasted eggplant and nutritional yeast. You can top with whatever veggies you have on hand. On this particular night I had cherry tomato’s, a bag of baby spinach/kale mix and mushrooms.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

GF Pizza with Eggplant Cheeze, Mushrooms & Tomato

GF Pizza with Eggplant Cheeze, Mushrooms & Tomato

Gluten Free Pizza with Eggplant Cheeze, Mushrooms & Tomato

Makes one 12 inch pizza

  • 2 cups cauliflower florettes
  • 1/2 cup chickpea flour
  • 1 Tblspn ground flax disolved in 2 tblspns water
  • 2 tspns dried oregano
  • salt and black pepper to taste
  • 1 small eggplant
  • 1/2 head garlic
  • 2 Tblspns nutritional yeast
  • sliced tomato
  • baby kale and/or baby spinach leaves
  • 1/2 small onion
  • sliced mushrooms

Combine cauliflower, chickpea flour, flax (disolved), oregano, salt and pepper in food processor. Process until a dough like consistancy. You will need to add a little water.

Spread out on parchment paper lined baking tray into a circle approx 12 inches in diameter.

GF Pizza with Eggplant Cheeze, Mushrooms & Tomato

GF Pizza with Eggplant Cheeze, Mushrooms & Tomato

Bake for 20 mins in 325 F oven until firm and starting to brown.

At the same time, place whole eggplant (after piercing multiple times with a knife) on baking tray and bake with the crust.  Wrap 1/2 head of garlic in foil and place next to eggplant to bake as well.

Remove crust from oven when done and set aside. Check eggplant by inserting knife. Eggplant is done when soft all the way through. Remove eggplant and garlic from oven and allow to cool slightly.

Cut eggplant in half and scoop out soft flesh, place in food processor. Squeeze soft centres from garlic cloves and add to eggplant. Add nutritional yeast and process until smooth and creamy.

GF Pizza with Eggplant Cheeze, Mushrooms & Tomato

GF Pizza with Eggplant Cheeze, Mushrooms & Tomato

Take approx 2/3 of the eggplant mixture and spread on pizza crust. Top with kale/spinach, sliced tomato, mushrooms and thinly sliced onion. Add a little water to thin the remaining eggplant mixture and then drizzle over the top of pizza toppings.

Return pizza to 325 F oven and bake for 10 – 15 mins to heat through.

GF Pizza with Eggplant Cheeze, Mushrooms & Tomato

GF Pizza with Eggplant Cheeze, Mushrooms & Tomato

Nutrition Facts
Serving Size 1106 g 1 whole pizza
Amount Per Serving
Calories 694 Calories from Fat 250
% Daily Value*
Total Fat 27.8g 43%
Saturated Fat 2.5g 12%
Cholesterol 0mg 0%
Sodium 109mg 5%
Potassium

2624mg
75%
Total Carbohydrates

60.9g
20%
Dietary Fiber

62.0g
248%
Sugars

19.8g
Protein

48.6g
Vitamin A   15% • Vitamin C 213%
Calcium 30% • Iron 81%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points


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Fettuccine Alfredo Amore #vegan valentines day #pasta

Fettucccine Alfredo Amore

Fettucccine Alfredo Amore

Love is in the air. Next week is Valentine’s day and I was inspired to create a romantic dish for the occasion. What better way to show your love than to make a wonderful creamy Fettucine Alfredo and to have it “heart healthy” at the same time.

There is nothing in this delicious rich pasta sauce that is even remotely bad for you. The secret loving ingredient is the faithful cauliflower. This vegetable is a wonderous creation. Low calorie, crunchy when raw, perfect for dipping, smooth and creamy when cooked and pureed. I used brown rice pasta but if you wanted to take it even one step further in the health department you could use thinly sliced or  spiralized zucchini or other hard vegetable.

Fettucccine Alfredo Amore

Fettucccine Alfredo Amore

When I was dreaming up this dish, I had visions of lots of tiny red hearts sprinkled over the top. I would “cut” the hearts out of red peppers, simple…….not really. As you can see in the pictures the final result has three hearts. While they do look very nice, it is not exactly what I had in mind. These were more difficult than I imagined. Wether you make one, three or more, the thought is still the same, and, as they say, “it’s the thought that counts'”

Enjoy,

96B4F31D4DF30EE65A022CF611762965

Fettucccine Alfredo Amore

Fettucccine Alfredo Amore

Fettuccine Alfredo Amore

Serves  6

  • 1 medium cauliflower
  • 1/2 Tblspn olive oil
  • 3 large garlic cloves minced or grated
  • 1 cup unsweetened almond milk
  • 1/4 cup nutritional yeast
  • 1 Tblspn lemon juice
  • 2 tspns onion powder
  • 1/4 tspn ground black pepper
  • sea salt to taste
  • 8oz dry fettuccine of choice, I used brown rice fettuccine
  • red pepper for garnish
  • parsley for garnish

Separate cauliflower into florettes. Place in large saucepan and cover with cold water. Heat on high until water begins to boil, reduce heat and simmer 5 – 10 minutes until tender. Drain and allow to cool slightly before processing further.

Heat olive oil in pan on low and saute garlic very gently for 5 mins. Do not let garlic brown.

Add cauliflower, garlic, half the almond milk, nutritional yeast, lemon juice, onion powder, pepper and salt to food processor ( you may have to do this in two batches). Pulse, scrapping down sides until everything is incorporated. Slowly add the remaining almond milk and blend on high until completely smooth and creamy, approx 3 – 5 mins. Set aside.

Fettucccine Alfredo Amore

Fettucccine Alfredo Amore

Fill large pot with cold water, place on stove and bring to a boil over high heat. When water is boiling add dry pasta and cook according to directions on the packet.

Once cooked, drain and rinse.

If making red hearts, cut small piece of red pepper that is fairly flat. Using a sharp pointed knife, cut out hearts,

Add Alfredo sauce to drained pasta and toss together. Place serving on plate and top with red pepper hearts and parsley.

Fettucccine Alfredo Amore

Fettucccine Alfredo Amore

Nutrition Facts
Serving Size 220 g
Amount Per Serving
Calories 199 Calories from Fat 9
% Daily Value*
Total Fat 1.0g 1%
Trans Fat 0.0g
Cholestero l0mg 0%
Sodium 65mg 3%
Total Carbohydrates 41.2g 14%
Dietary Fiber 6.1g 24%
Sugars 3.6g
Protein 8.9g
Vitamin A   14% • Vitamin C 123%
Calcium 12% • Iron 14%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points