Carrot Not Dogs!
America’s Favorite goes plant-based
The blackened grilled “hot dog” may be the deadliest torpedo eaten by millions of Americans, children in particular. These rockets are loaded with nitrites, fat and preservatives with chemicals you cannot pronounce.
This recipe is inspired by one of my favorite restaurants in Omaha, Nebraska known as M’s Pub in the popular, historic Old Market. M’s ‘Carrot Dog’ has been on their menu for decades. Meat eaters even order it - because it’s that filling and delicious!
Ingredients, Serves 12.
(12) Large Organic Carrots, peeled, trimmed, with ends rounded to resemble a hot dog
(1) Cup Coconut Aminos
(1/2) cup salt free Italian Seasoning
(1) T Smoked Paprika
(1) t garlic powder & onion powder
(1) T Worcestershire Sauce
(1) T Sugar
(3) Cups Water
(12) Organic Hot Dog Buns
In a 6-Quart Sauce pain add all ingredients and add 3 cups of water. Bring to a boil. Add Carrots. The carrots should be covered in water, if not add more water. Note: The Carrots will float to the top. Simmer for 20 minutes or until tender.
Transfer carrots to an air-tight container and pour the liquid over the carrots. Remove carrots and grill each one on a hot grill until grill marks appear, turning frequently.
Place in toasted hot dog bun and garnish with your favorite toppings.
America’s favorite goes plant-plant based!
Vegan Crab Cakes
Get your crab cake on vegan style
Here is a great recipe using hearts of palm, which has the texture of crabmeat. By simply brining the hearts of palm with a touch of sea salt and seaweed imparts a seafood taste. Not using real crab meat, makes this recipe sustainable and much crabbier on your wallet!
Ingredients: (Serves 8).
(1) 15-ounce can whole hearts of palm, drained & thinly sliced
(2)t sea salt
(1) package 1.8 oz. dried seaweed, Kombu
(3) cups of spring water, not tap water
(2) cups frozen corn or fresh if available from (3) ears of corn
(¼) cup minced red onion
(¼) cup chopped green bell pepper
(2) t Old Bay seasoning
(2) T chopped Italian parsley
(1/3) cup bread crumbs plus more for coating
(¼) cup reduced fat mayonnaise or vegan mayonnaise
(2) t stone ground mustard
(¼) t pepper
(1) t Piment d’Espelette or paprika
Preheat oven to 350 F. Thinly slice the hearts of palm lengthwise, a mandolin works well. Cut the strips into 1-inch slices. In a large bowl, add the water and the hearts of palm. Using your hands, shred the hearts of palm. Add the sea salt and the Kombu. Set aside and let it brine for at least 1 hour. Drain the hearts of palm and discard the Kombu.
In a medium non-stick sauté pan, add the corn with the onion and bell pepper. Cook until brown. Remove from heat. In a food processor, add ½ of the corn mixture and puree.
In a large bowl, combine the puree, remaining corn mixture, Old Bay seasoning, mayonnaise, parsley, mustard, and peppers.
Add the hearts of palm and bread crumbs. Combine with your hands. Compress and shape into 8 cakes, approximately 2-inches in diameter.
Place each cake onto the parchment-lined baking sheet. Bake iuntil golden brown, about 30 to 45 minutes, turning over at the 20 minute mark. The cakes can be sautéd in a non-stick pan with 2 teaspoons of Avocado oil. Sauté only 4 cakes and flip over to brown all sides. Remove from pan and set aside on a paper towel to absorb excess oil. Repeat the process but discard the old oil and sauté the remaining 4 cakes in new oil.
Serves 8. Serving size: One “crab” cake.
Salmon in a Pouch
FRench Cooking Method Adds Flavor
The French call it cooking “en papillote” and here in the States, we typically wrap our for cooking or grilling in aluminum foil. I love cooking with parchment sheets versus aluminum foil because of its coating, which provides a fairly good non-stick surface and is somewhat water resistant.
Cooking in parchment allows food to maintain moisture, which is perfect for delicate fish or vegetables and reduces the need for extra oil. Parchment bags from Paper Chef© (paperchef.com) are widely becoming available and make “en papillote” cooking easier. They are oven safe to 4250F. Combined with a microwave, the cooking process both steams and internally cooks the food. The recipe will be moist and quite fragrant with the spices.
Ingredients, Serves 4:
(1) lb. fresh Alaskan salmon, cut into 2” by 2” squares
(2) cups assorted vegetables-- green onions, diced carrots, new potatoes, zucchini, etc.
(1/4) cup fresh dill, chopped
(1/4) cup fresh tarragon, chopped
(1/4) cup fresh thyme, chopped
(4) Tbsp. vegetable broth or water
(4) Paper Chef parchment bags
4 small wooden skewers to close each bag
Place all ingredients, divided equally, into four parchment paper bags.
Add one-tablespoon vegetable broth to each serving. Fold the end of each bag and close with a wooden skewer or toothpick to seal. Place in microwave on high for 5-7 minutes.
If microwaving four servings at a time, increase time appropriately.
For an oven method, place pouches on a large baking sheet and bake in an oven at 375F for 15 minutes.
Serve the pouches on plates and open at the table.
Number of servings: 4
Watermelon Gazpacho
Summertime favorite for everyone
This is a perfect late spring or summer cold soup. A food processor makes this recipe very simple, but the key is to avoid over pureeing the mixture. Use the pulse button to coarsely chop the melon and vegetables.
Like any gazpacho, the soup is best prepared fresh, but a few hours before serving to allow flavors to develop. Chill well and serve with garnishes. I like to present this soup in large margarita stemware glasses or chilled martini glasses with a garnish of a watermelon slice on each rim.
Ingredients, Serves x:
(6) cups cubed seedless watermelon core
(1) cup coarsely chopped English peeled cucumber
(½) cup coarsely chopped yellow bell pepper
(1/3) cup chopped green onions
(3) T chopped fresh mint
(3) T fresh lime juice
(¾) t salt (optional or use salt substitute)
(½) t hot sauce such as Srirarcha
(1) garlic clove, minced
(1) cup Raspberry Low Calorie, unsweetened juice
Combine ½ of watermelon and entire cucumber, bell pepper, onions, mint, lime juice, salt, hot sauce and garlic in a food processor. Pulse to coarsely chop, usually two or three brief pulses. Place in a large bowl. Add the remaining watermelon and chop again adding to the mixture. Stir in the raspberry juice. Chill thoroughly.
Serves 8 (serving size ¾ cup).
9-Grain Overnight Oats
Breakfast is served overnight!
This breakfast bowl is fully loaded with a medley of 9 whole grains (red wheat, brown rice, oats, rye, triticale, barley, Kamut®, buckwheat and sesame seeds). Packed with fiber, Vitamin C and minerals of potassium, calcium and magnesium, there is no added processed sugar in the recipe, just fruit.
Make it overnight and the aroma in the morning will get you out of bed. Simply add the remaining ingredients. This recipe will make plenty for the week and will continue to soak up the flavors of lemon and almonds. Try toping with a variety of other fruits such as mangoes, blueberries raspberries or bananas. Also, sprinkle almonds or raisins or add ground flax seeds and chopped walnuts if desired.
For the overnight grains:
(1½) cups Bob’s Red Mill® Whole Grain Medley. If gluten-free Bob’s Red Mill also has 5 grain gluten-free grains. Follow same recipe below.
(3) cups almond milk, vanilla flavored
(1) cup apple juice (unsweetened)
(½) cup water
(1) cup raisins
(2) t cinnamon
For the morning ingredients:
(¼) cup shaved almonds
(1) cup applesauce
(¾) cup lemon flavored yogurt of choice
(1) small orange peeled and chopped
Optional toppings:
(1) sliced banana
(1/4) cup fresh blueberries
(1/4) cup fresh chopped mango
Extra almonds or other nuts to preference
In a slow cooker placed on low, add the grains, liquids, raisins and cinnamon. Combine. Cover with an airtight lid and slow cook overnight.
The next morning add remaining ingredients and top with favorite topping. Place remainder in the refrigerator in an airtight container. It will keep for 1 week. Add extra almond milk if consistency is too thick.
Mango Coconut Smoothie Bowl
Bringing the tropics to your breakfast table
In this bowl, the oatmeal is a blend of oats, blueberries and cinnamon, plus those heart healthy extras in the package. With fresh fruit, this is a spectacular dish. Most smoothies are made from frozen fruit, but I preferred chilled ingredients to nearly room temperature especially with the warm oatmeal. If preferred, the oatmeal can be chilled, but be sure to add more liquid. Serves (1).
For the smoothie bowl:
(¼) cup chopped chilled fresh mango
(¼) cup chopped chilled fresh pineapple
(½) small banana
(¼) cup Greek styled coconut yogurt, such as Chobani, 2%
(2) T So Delicious Coconut Creamer
For the oatmeal:
Prepare oatmeal according to package instructions. Add ½ cup boiling water with 2T So Delicious Coconut Creamer. Let soak for three minutes.
For the topping:
(2) T fresh blueberries
(1) T shredded or shaved coconut, sweetened or unsweetened according to taste
Additional mango slices, if desired
In a blender or small food processor, blend all fruit and the banana. Add the yogurt and So Delicious. Blend until smooth. Divide the bowl in half with the mango smoothie on one side and the oatmeal on the other.
Chocolate Flourless Torte
Have your cake & eat it, too!
Most desserts are loaded with fat and carbohydrates with little fiber or protein. This torte is made from black beans with more protein, more complex carbohydrates and fiber than flour. In addition, the glycemic index (sugar/insulin balance) is lower than processed flour.
The richness of the chocolate is enhanced with an avocado. Yes, the addition of good fat from an avocado produces a smooth rich texture. For even more moisture, there is a surprise addition, a mashed ripe banana. The chocolate creates a torte high in anti-oxidants (flavonoids), more so than some red wines. Think of these antioxidants as little scrubbers for your blood vessels. Be sure to purchase natural unsweetened cocoa. Dutch processed cocoa (alkalized) is low in anti-oxidants. Dark chocolate is generally alkalized so check the label. To reduce processed sugar by 50%, half of the carbohydrate is replaced by stevia, a natural sugar substitute in the form of a sugar blend, Truvia® Sugar Blend.
Ingredients, Serves 12:
(1) can (15 oz.) Organic black beans
(4) egg subsitutes 8 oz Egg Beaters® (1-cup)
(¾) cup Truvia® Sugar Blend, replacing 1½ cups sugar
(1) avocado, peeled and seed removed
(1) ripe banana, peeled and mashed
(½) t baking powder
(1) t pure vanilla extract
(¾) cup natural unsweetened 100% cocoa powder
For garnish: 1 pint container fresh raspberries and chocolate sauce of choice, plus mint leaves for garnish
Preheat oven to 350F. Place drained, rinsed beans in a food processor and puree until smooth. With the processor running, pour in the egg substitute. The fiber in the bean will not blend, so texture will not be entirely smooth. This is normal. Add Truvia, avocado, banana, baking powder, vanilla and cocoa. Blend to combine ingredients. Coat a 9” non-stick spring-form cake pan or a heart shaped pan with vegetable spray and line the bottom with parchment paper. Pour in batter.
Bake on center rack for 25 to 35 minutes or until a toothpick inserted into the center comes out dry. The surface should be firm yet spongy.
Remove from oven and cool for 15 minutes. Remove cake from pan. Bring the torte to room temperature. The torte tastes best cooled fully. It is more moist and dense the next day. Garnish with chocolate sauce and fresh raspberries.
Chocolate Mousse
Save room for this decadence!
This mousse is smooth, very rich and made without the extra calories of cream and egg yolks.
I recently found a chocolate mousse recipe that called for melted chocolate with ½ pound of butter, 11 eggs and 2 cups of cream. It was drenched in so much fat that you could hear your coronary arteries slamming shut. This mousse uses tofu to thicken the chocolate. Don’t panic! It is impossible to taste the tofu. You will surprise your guests with this recipe. Bon appetite!
(½) cup (12.3 oz. package) Mori-Nu Lite Silken Lite style tofu, firm or extra firm
(¼) t vanilla
(1) T raspberry seedless preserves or 1T raspberry liquor (optional)
(1) T flour
(½) cup sugar
(½) cup dark unsweetened cocoa
(1) cup Almond milk
(½) cup aquafaba (the brine form a can of chickpeas). Go to aquafaba.com for more information
(1/8) t Cream of Tarter
For garnish: Consider fresh raspberries, mint leaves
Place tofu, vanilla and raspberries into a food processor. Blend very until smooth.
In a medium saucepan, add the flour, sugar and cocoa. Blend well. Add the Almond milk. Mix with a whisk and blend until smooth.
Remove from heat and let cool. When cool, add to the tofu mixture and blend in the food processor until smooth and transfer to a medium sized bowl.
In a separate bowl, whip the aquafaba until fluffy. Secret trick: to maintain stiff peaks, add 1/8 teaspoon cream of tartar and whip again. Fold into the chocolate. Hint: Transferring ingredients into a pastry bag will help to fill desert goblets. Chill and add garnish with raspberries and mint leafs.
Homemade Chocolate Flourless Torte - we were in such a hurry to eat this…grab the forks!
Fruit as an appetizer with plant-based cheese!
