stairway to vegan

Sharing a journey into the world of fabulous vegan food.


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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

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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


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Corn Tortilla Nacho’s with Cramy Golden Cheez Sauce #vegan #nachos #cheez sauce

Corn Tortilla Nacho's with Creamy Golden Cheez Sauce

Corn Tortilla Nacho’s with Creamy Golden Cheez Sauce

Time sure goes by fast, I cannot believe this blog is already one year old. Yes, the very first posting was May 30,2013. So here we go with the first post of the second year. Thank you to everyone who is reading and following. I love hearing your comments. 🙂

This dish says “Summer” to me. Nacho’s are great at an outdoor bbq, or sitting on the deck with a nice cold beer or glass of wine. The wonderful colours of the golden cheez sauce, the bright vivid green of the jalapeno and the cherry red of the tomato’s are fresh and vibrant.

I used my Dehydrated Corn Chip recipe and topped them with tons of thinly sliced jalapeno pepper, halved cherry tomato’s and chunks of fresh creamy avocado. Then I poured the creamy cheez over the top. A couple of sprigs of parsley and this delicious dish was done. You know the recipe is good when you use your fingers to wipe up the last tiny bits of sauce off the plate….yum.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

 

 

 

Corn Tortilla Nacho's with Creamy Golden Cheez Sauce

Corn Tortilla Nacho’s with Creamy Golden Cheez Sauce

 

Corn Tortilla Nacho’s with Creamy Golden Cheez Sauce

Serves 6

Cheez Sauce

  • 2 cups plain unsweetened soy milk
  • 5 Tblspns corn starch or tapioca flour
  • 1/4 cup light tasting vegetable oil
  • 1/2 cup nutritional yeast
  • 1 Tblspn white miso paste
  • 2 tspn tomato paste
  • 1 tspn apple cider vinegar
  • 1 tspn dry mustard powder
  • 1/2 tspn sea salt
  • 1/2 tspn onion or garlic powder

Mix all ingredients in a blender or food processor until smooth and totally combined.

Pour into a saucepan and cook over medium heat, stirring constantly until  the mixture begins to bubble and thicken. Continue to cook and stir until mixture is thick and glossy.  Removed from heat. To use as a pourable sauce, keep warm. The sauce will thicken more when cold. If necessary you can add additional soy milk while cooking to give you the texture you want.

  • Corn chips
  • cherry tomato’s
  • jalapeno pepper
  • avocado
  • parsley

Place corn chips on a plate.

Top with sliced jalapeno peppers, cherry tomato’s and avocado. Pour cheez sauce over top and sprinkle with parsley

Corn Tortilla Nacho's with Creamy Golden Cheez Sauce

Corn Tortilla Nacho’s with Creamy Golden Cheez Sauce

Nutrition Facts
Serving Size 334 g
Amount Per Serving
Calories 534
Calories from Fat 291
% Daily Value*
Total Fat 32.3g 50%
Saturated Fat 4.8g 24%
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 305mg 13%
Potassium 1147mg 33%
Total Carbohydrates 46.8g 16%
Dietary Fiber 15.4g 62%
Sugars 7.3g
Protein 18.8g
Vitamin A 5% Vitamin C 206%
Calcium 15% Iron 38%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points

 

Corn Tortilla Nacho's with Creamy Golden Cheez Sauce

Corn Tortilla Nacho’s with Creamy Golden Cheez Sauce


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Vitality Salad with Oil Free Zesty Italian Dressing

It’s SPRING……Finally, we made it through the winter. There is always a thought around the begining of March, that we might be stuck in winter for ever…..well, the thought crosses my mind anyway.

Unfortunatley, it is still quite cold and the ever present threat of snow continues.

So, to celebrate the soon to be here warm weather, it is time for a wonderful salad.

 

Vitality Salad with Zesty Oil Free Italian Dressing

Vitality Salad with Zesty Oil Free Italian Dressing

This salad was delicious. A nice mix of greens and fresh vibrant veggies. To make it even more interesting I added in sprouts that I had just sprouted in my kitchen. For those of you who have not tried growing your own sprouts, it is really simple and the end result is a wonderful tasty vitamin packed sprout. I usually end up eating them as a snack before they make it into a meal.

The Italian Dressing is oil free but nice and thick and spicy. You can adjust the ingredients to your own liking. I love garlic, so lots went in.

Vitality Salad with Zesty Oil Free Italian Dressing

Vitality Salad with Zesty Oil Free Italian Dressing

Enjoy,

96B4F31D4DF30EE65A022CF611762965

 

 

 

Vitality Salad with Zesty Oil Free Italian Dressing

  • 1 cup cold water or light vegetarian broth
    2 tsp cornstarch
  • 1/4 cup red wine vinegar
    1 Tbsp Dijon-style prepared mustard
    1-2 cloves garlic, crushed
    1 tsp fine sea salt
    1 tsp dried basil
    1/4 tsp paprika
    pepper to taste

Gently heat water and cornstarch in small pot. Simmer gently until liquid is almost clear and thick.

Remove from heat and cool.

Combine cornstarch liquid and all other ingredients in a jar and shake vigorously to combine.

This will make approx 1 1/4 cups of dressing. Store in airtight container in the fridge.The dressing will thicken up even more once completely chilled.

 

Nutrition Facts
Serving Size 9 g
Amount Per Serving
Calories 10
Calories from fat 3
% Daily Value*
Total Fat 0.3g 1%
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 188mg 8%
Potassium 16mg 0%
Total Carbohydrates 1.2g 0%
Protein 0.3g
Vitamin A 1% Vitamin C 0%
Calcium 1% Iron 1%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad 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


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Scalloped Twin Potato’s plus Greens with CauliCheez Sauce

In last weeks post, I promised the remaining two recipes for my Thanksgiving dinner, and here they are.

Scalloped Twin Potato’s (at the top middle of the pic) and Greens with CauliCheeze Sauce (at the bottom of the pic). I could not decide if I wanted Brocoli with CauliCheeze sauce, or Asparagus with CauliCheez sauce, so I had both. 🙂

Lentil Seitan Roast with Mushroom Sage Gravy

Lentil Seitan Roast with Mushroom Sage Gravy

This photo is literally what I ate for Thanksgiving (plus a second helping of Scalloped Twin Potato’s, they were so good. While this is a ton of food, I still felt full of energy afterwards, No Turkey overload here, just great food.I decided to make the scalloped potato’s with a mixture of white and sweet potato’s this year. The white potato, while delicious, is a bit of a bad boy, he is the one you love, but you know you shouldn’t. A little is fine, but too much could get you in trouble. Now his twin, Sweet Potato, on the other hand is the good reliable guy, the one that wont hurt you and is actually good for you, He has loads of vitamins and fibre. When you mix the two together, you get the best of both worlds.

Scalloped Twin Potato's

Scalloped Twin Potato’s

When it came time to make the Brocoli and CauliCheez Sauce, I was literally standing in the grocery store with a lovely vibrant green head of brocoli in one hand and a bunch of crisp tender asparagus in the other and I couldn’t make up my mind which one I wanted, so I did both, you can never have too may greens on your plate 🙂

Asparagus with CauliCheez Sauce

Asparagus with CauliCheez Sauce

Both the brocoli and the asparagus tasted wonderful with the caulicheez sauce. The recipe made lots of sauce, so I had some left over. By mid-week, I had a craving for pasta (not an unusual occurrence for me), so I used up the remaining sauce and turned it into Mac and CauliCheeze (no recipe, just added the sauce to cooked pasta and voila!!)

Mac and CauliCheez

Mac and CauliCheez

 

 

Enjoy,

 

 

Scalloped Twin Potato's

Scalloped Twin Potato’s

Scalloped Twin Potato’sServes 4

  • 2 tblspns olive oil
  • 1 medium onion finely diced
  • 2 cloves garlic minced or grated
  • 1 tblspn flour
  • 2 cups unsweetened almond (or other non dairy) milk
  • 1/2 cup nutritional yeast
  • salt and ground black pepper to taste
  • 2 white potato’s peeled and thinly sliced
  • 1 large sweet potato peeled and thinly sliced

Heat oil in medium pot on medium heat. Add onions and garlic and saute for 5 mins until soft.

Add flour and cook 1 min. Slowly add about 1/2 cup of the almond milk while stirring quickly. The mixture will thicken immediately. Add the rest of the milk and continue stirring until everything is completely mixed. Stir in nutritional yeast and salt and pepper. Lower heat and allow to simmer slowly for a few minutes to thicken. Remove from heat.

Grease the bottom of a baking dish with a little olive oil. Place half the white potato slices in the dish in an even layer, top with half the sweet potato slices, Pour half the milk mixture over the top. Repeat with remaining potato’s and milk mixture.

Bake uncovered in 350 F oven for approx 35 mins or until potato’s a soft and top is lightly browned.

Remove from oven and let sit for 5 – 10 mins before serving.

Asparagus with CauliCheez Sauce

Asparagus with CauliCheez Sauce

Greens with CauliCheez Sauce

Serves 4

1 head of brocoli cut into medium florets’

or, 1 bunch asparagus trimmed (or a combination of both)

Steam brocoli and/or asparagus until just tender.

CauliCheez Sauce

  • 1/2 head cauliflower cut into medium florets’
  • 1 onion finely diced
  • 3 cloves garlic roughly chopped
  • 1/2 tspn smokey paprika
  • 1/4 tspn dry hot mustard powder
  • 1/3 cup nutritional yeast
  • 1 tblspn corn starch
  • 1/2 tblspn lemon juice
  • salt to taste

Place cauliflower, onion and garlic in medium pot, add 2 cups water, bring to a boil, reduce heat, cover and allow to simmer for 20 mins. Remove from heat and allow to cool slightly.

Transfer in small batches to food processor and blend until smooth. Return to pot and add paprika, mustard powder and nutritional yeast. Mix cornstarch with 2 tblspns water to a smooth paste, stir into cauliflower mixture. Return to heat and cook on low for 6 mins until thickened. Stir in lemon juice and salt to taste.

Drizzle sauce over brocoli and/or asparagus and serve.

Nutrition Facts Scalloped Twin Potato’s
Serving Size 281 g
Amount Per Serving
Calories 202
Calories from Fat 54
% Daily Value*
Total Fat 6.0g 9%
Saturated Fat 0.6g 3%
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 111mg 5%
Total Carbohydrates 31.8g 11%
Dietary Fiber 6.5g 26%
Sugars 3.6g
Protein 8.1g
Vitamin A   115% Vitamin C 42%
Calcium 18% Iron 19%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Nutrition Facts Greens & CauliCheez Sauce
Serving Size 158 g
Amount Per Serving
Calories 106 Calories from Fat 10
% Daily Value*
Total Fat 1.2g 2%
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 202mg 8%
Total Carbohydrates 19.1g 6%
Dietary Fiber 7.3g 29%
Sugars 3.1g
Protein 9.0g
Vitamin A   25% Vitamin C 112%
Calcium 5% Iron 19%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points


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Lentil Seitan Roast with Mushroom Sage Gravy and Roasted Harvest Vegetables…..must be Thanksgiving

Lentil Seitan Roast with Mushroom Sage Gravy

Lentil Seitan Roast with Mushroom Sage Gravy

This weekend is Canadian Thanksgiving. Growing up in Australia, we did not celebrate Thanksgiving, but living here, I just love this holiday.

The scenery at this time of the year is just beautiful. Where I live. in Northern Ontario, it is a vibrant mix of dark green, vivid red, burnt orange and bright yellow leaves all mixed in together and situated amongst rocky outcrops and pristine lakes.

While I joke that I hate the Fall because I know Winter is just around the corner (and I am definitely a Summer girl, give me a beach and sunshine and I am happy), the truth is, Thanksgiving weekend is truly magical here.

Last year I tried making a Tofu Turkey, which turned out OK, but not exceptional. This year I am making a Lentil Seitan Roast which is totally delicious. It is stuffed full of mushrooms, leeks, garlic and cranberries and then smothered in Mushroom Sage Gravy…….totaly mouthwatering.

I will also be making  Scalloped Twin Potato’s (white and sweet potato’s in a creamy garlic sauce) and Brocoli with CauliCheez Sauce. Both these recipes will follow in the next day or so.

If you are in Canada, I know this is posting too close to Thanksgiving for you to try, but it is also perfect for the Christmas dinner table. For my American followers, this might be perfect timing for your celebration next month. For everyone else, again, it is perfect for a Christmas dinner, or just because you feel like a wonderful tasty roast.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

Lentil Seitan Roast with Mushroom Sage Gravy

Lentil Seitan Roast with Mushroom Sage Gravy

Lentil Seitan Roast

Serves 8

Stuffing:

  • 2 tblspns olive oil
  • 6 oz mushrooms finely diced
  • 2 Leeks sliced finely
  • 4 cloves garlic minced or grated
  • 2 tblspns fresh thyme chopped
  • salt and ground pepper to taste
  • 1/4 cup fresh breadcrumbs
  • 1/4 cup vegetable broth
  • 1 tblspn lemon juice
  • 1/4 cup dried cranberries

In large pan, saute mushrooms and leeks in olive oil over medium heat until soft, 5 – 10 mins. Add garlic and thyme and continue to cook for additional 2 mins. Add salt and pepper to taste.

Add breadcrumbs and mix well. Cook until breadcrumbs begin to toast and mixture is quite dry (make sure to stir often to prevent burning).

Remove from heat, add in broth, lemon juice and cranberries.  Stir to mix well and complete coat breadcrumb mixture. Set aside.

Roast:

  • 3 – 6 cloves garlic, minced or grated
  • 3/4 cup cooked green lentils
  • 1 1/2 cups vegetable broth
  • 1 tblspn poultry seasoning
  • 3 tblspns soy sauce
  • 2 tblspns olive oil
  • 2 cups vital wheat gluten
  • 1/2 cup nutritional yeast
  • 1 tspn fennel seeds crushed
  • 1 1/2 tspns sweet paprika
  • 2 tspns dried thyme
  • 2 tspns dried sage
  • freshly ground black pepper to taste

Pre-heat oven to 350 F

Place garlic, lentils, vegetable broth, poultry seasoning, olive oil and soy sauce in food processor. Process until fairly smooth.

In large bowl, mix together all remaining ingredients. Mix well.

Add lentil mixture to dry mixture. Combine well and work into a stiff dough. Knead for a few minutes to make sure everything is incorporated.

Form the “dough” into a flat rectangle that is approx 12 by 10 inches. Place the filling in the centre of the rectangle and form it into a log shape using your hands to squeeze it tightly.  The log should reach to within 2 inches on each side of the “dough”.  Bring the front and back of the “dough” up and over the filling to meet at the top.  Make sure the seam is totally joined by squashing together. Close the ends by squashing the dough togeher.

Lentil Seitan Roast Prep

Lentil Seitan Roast Prep

Place three large sheets foil on workspace. Gently transfer roast to the centre of the foil and wrap up completely, making sure the roast is completely secure.

Lentil Seitan Roast Prep

Lentil Seitan Roast Prep

Place on baking sheet and bake for 1 – 1/2 hours. Every 15 mins, turn the roast on the baking sheet so that every side is in contact with the baking sheet at some time (this will allow the entire roast to brown nicely). After 1 hour, check to see if the roast feels solid by gently squeezing with a pair of tongs. If still soft, allow to cook longer.

Once cooked remove from oven and allow to cool in foil before unwrapping and slicing. This will give the best result. I make this the day before it is required and leave it in the foil overnight in the fridge (after cooling) then place back in the oven, still in the foil for 20 mins to reheat prior to serving.

Mushroom Sage Gravy

Serves 8

  • 4 cups vegetable broth
  • 3 tblspns corn starch
  • 1 medium onion, finely diced
  • 2 tblspns olive oil
  • 16 oz mushrooms, finely diced
  • 4 – 6 cloves garlic minced or grated
  • 2 tspns dried thyme
  • 1 tspn dried sage
  • salt and ground black pepper to taste
  • 3 tblspns nutritional yeast

In large bowl or jug mix together vegetable broth and cornstarch until dissolved. Set aside.

In large pot over medium heat, saute onions in oil for 5 mins until soft. Add mushrooms, garlic, thyme, sage, salt and pepper and continue to cook for additional 5 mins.

Add vegetable broth/cornstarch mixture and nutritional yeast. Continue to cook over medium heat for 20 mins, stirring often.

Gravy can be served as it is, or if you prefer a smoother gravy, allow to cool slightly then transfer to a blender and blend gently until smooth. You may need to add a little water or broth if too thick.

Roasted Harvest Vegetables

This is not really a recipe. Just take whatever vegetables you like, cut into serving size pieces, toss in a little olive oil and sprinkle with black pepper and sea salt to taste.

Place in a baking pan and roast in oven at 375 F for approx 20 – 40 mins depending on vegetables used.

Harvest Roast Vegetables Prep

Harvest Roast Vegetables Prep

I used  heirloom carrots, parsnips, pumpkin and sweet potato.

Harvest Roast Vegetables Prep

 

 

Nutrition Facts
Serving Size 493 g
Amount Per Serving
Calories 490
Calories from Fat 126
% Daily Value*
Total Fat 14.0g 21%
Saturated Fat 2.1g 11%
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 972mg 41%
Total Carbohydrates 56.5g 19%
Dietary Fiber 17.0g 68%
Sugars 8.8g
Protein 40.9g
Vitamin A   176% Vitamin C 44%
Calcium 13% Iron 58%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points