The Raw Cooked Vegan

Sunday, June 26, 2011

Sweet Balsamic Tempeh with Shiitake Black Beans


Okay, want to know where vegans get their protein? Here is a great example; Tempeh and black beans. A one cup serving of tempeh has 31 grams of protein, and one cup of black beans has 15 grams of protein. So eating this together equals...46 grams!

Tempeh is a fermented soy product and also supplies you with Omega 3 and Omega 6 fatty acids (good fat). You can find it in the refrigerated section. I buy Light Life organic flax tempeh (below).


Sweet Balsamic Tempeh With Shiitake Black Beans

1 eight ounce package of tempeh, sliced into strips
1/3 cup balsamic vinegar
2 TBS of brown sugar
1 TBS olive oil
Sea salt and pepper to taste
5 to 6 chopped fresh green beans, or other vegetable (optional)

1 can Eden brand black beans, drained and rinsed
4 medium-large shiitake mushroom caps, washed and sliced
1/2 TBS olive oil
1/4 tsp sea salt
1/2 tsp ground cumin (or crushed cumin seed)
black pepper to taste

In large skillet, add balsamic vinegar, brown sugar, olive oil and salt and pepper. Bring to a slight boil, stirring until sugar dissolves. Add tempeh and green beans and let cook until balsamic reduces almost entirely. Turn tempeh over a few times.

Remove from pan and keep warm. In same pan, heat 1/2 TBS olive oil over medium heat. Add shiitake mushroom slices and salt and pepper. Cook until slightly browned. Add black beans to pan and season with cumin. Let cook, stirring about five minutes until black beans are coated with seasoning and hot.




Saturday, June 25, 2011

Vegan Carrot Cake


This dense, sweet cake is perfect for a brunch or dessert. You can make a glaze or frosting for it (click here for my vanilla coconut frosting recipe), but it's definitely delicious all by itself. It worked perfectly in a 9 inch spring-form pan.

Vegan Carrot Cake
2 cups all purpose flour
1 tsp baking powder
1 tsp baking soda
2 tsp ground cinnamon
1 tsp kosher sea salt
1 tsp ground ginger
1/4 tsp ground nutmeg

1/3 cup extra virgin olive oil
1/3 cup sunflower oil
2 tsp vanilla extract
1 and 3/4 cups granulated sugar

1 cup walnuts, processed into small bits
2 cups grated carrots (grind in food processor)
1 and 1/2 tsp white distilled vinegar

In large mixing bowl, sift together first 7 ingredients (flour through nutmeg), set aside.

In a blender, add sugar, oils and vanilla. Blend 3 to 4 minutes until mixed well. Pour oil/sugar mixture into flour mixture and either mix by hand or use an electric hand mixer on low speed until combined well.

Stir in carrots, walnuts and vinegar.

Preheat oven to 350 degrees Fahrenheit. Coat a 9 inch spring-form pan with non-stick cooking spray. Pour cake batter into pan and bake 45 to 50 minutes. Let cool.

Tuesday, June 7, 2011

Apple Peach Cobbler


This is not your ordinary cobbler with tons of sugar and cream. This relies mainly on the sweetness of the fresh organic peaches and crisp Gala apples to deserve being called dessert. The topping compliments it perfectly with crunchy sweetness and just a hint of saltiness.

The oatmeal crust originated from Vegetarian Times. Though it was meant to be pressed in a pie pan, I thought it would be a perfect cobbler topping. I added sliced almonds because I'm convinced nuts make everything better!

Apple Peach Cobbler
4 small fresh organic peaches (ripe but still a little firm), sliced
3 small organic Gala or similar apples, peeled, cored and sliced
2 tsp fresh lemon juice
2 tsp apple cider

Crust:
1 cup old fashioned oats
1/2 cup oat flour (or grind oats in spice grinder)
1/4 cup brown sugar
1/4 tsp salt
1/4 tsp cinnamon
1/4 cup Earth Balance Butter Spread, melted
3 TBS sliced almonds

In a 9 inch glass or ceramic pie dish, add sliced fruit and sprinkle with lemon juice and apple cider.

Preheat oven to 350 degrees.

In medium sized bowl, stir together oats, oat flour, brown sugar, salt, cinnamon, melted Earth balance and almonds. Mix well and spoon on top of peaches and apples. 

Bake for 35 to 45 minutes until top is slightly brown. Remove and let cool.


A perfect summer dessert. This serves well warm or cold. I prefer it chilled, especially on a hot day. This will also keep for a few days in the refrigerator, so you can make it ahead of time.



Sunday, June 5, 2011

Rosemary Herbed Stuffed Acorn Squash


This turned out to be one of my best stuffing recipes yet. I like stuffing to be more than just doctored-up bread. It has to have lots of different ingredients with crunchy textures and flavors. I recommend a real hearty or earthy bread with lots of seeds (pepitos, sunflower, sesame, etc.). It would also be great stuffed in bell peppers or butternut squash.

I happened to grill this outside because I didn't want to crank up my oven when it's 90 degrees outside. But ordinarily, I would bake it at 350 degrees F for about 35- 45 minutes.

Rosemary Herbed Stuffed Acorn Squash

2 small acorn squash or 1 large one
2 slices of whole grain and seed bread, diced small
1 small yellow onion, chopped
1/2 bell pepper, chopped (I used orange)
10 Brazil nuts, chopped
1 and 1/2 tsp chopped fresh rosemary
1 and 1/2 TBS olive oil
1 large clove garlic, minced
1 TBS Earth Balance Buttery Spread
1 TBS water
Sea salt and fresh ground pepper


(Skip this step if you are baking in an oven)
1. Prepare squash by washing and cutting in half and scooping out the seeds. Steam squash in a steamer basket over salted boiling water for about 15 minutes until a slightly soft. Remove from heat and set aside

2. In a large skillet, heat olive oil over medium-high heat and add onions and pepper. Sprinkle with sea salt and pepper while cooking. When onions are slightly browned, add rosemary, Brazil nuts and chopped bread. Add the 1 TBS of water to slightly moisten. Stir, then add garlic and Earth Balance. Cook for another 5 minutes or so. Remove from heat.

Baked Version
If baking squash, coat oven-safe dish with non-stick olive oil spray. Preheat oven to 350 Fahrenheit. Scoop stuffing into un-cooked squash halves and pack down as much as possible. Place in dish, cover and bake for 35 to 45 minutes. Removing lid half way through. When squash is soft (fork easily slides through skin) remove and let cool.

Grilled Version
If grilling squash, scoop stuffing into steamed squash halves and pack down as much as possible. Place stuffed squash on grill pan or in double-lined foil with corners turned up (you may feel confident enough to put them right on the grill, but if they soften too much, you may have a hard time keeping them together). 


Friday, June 3, 2011

The Hulk Salad


I asked for opinions on what to call this salad and my daughter came up with the perfect answer. The Hulk (you know, green skin and purple shorts).

This easy raw salad is power-packed with nutrients. Red cabbage is an excellent source of thiamin, riboflavin, calcium, iron, magnesium, phosphorus, selenium, folate, potassium, fiber and vitamins C, K and B6. Not to mention it's low in calories and one of the lowest foods on the glycemic index. Hemp seed gives it even more nutrition with essential amino acids and protein.

The Hulk Salad

1/2 head organic raw red cabbage, sliced thinly
3 TBS raw hemp seeds
10 to 12 organic raw green beans, chopped
2 TBS olive oil
Sea Salt and fresh ground pepper

Combine, mix well and eat. Then run a marathon.



Wednesday, June 1, 2011

Baby Squash with Pear and Arugula


Sorry about the long absence. My daughter graduated high school and my family flew down here just for the occasion. We had a wonderful time and unfortunately I had little or no time in my schedule for the computer and blogging yummy recipes. But here's a new recipe and hopefully, lots more on the way!

With summer squash season coming, this is a great dish to serve as an appetizer or as a lunch with some crusty bread or rolls. It has a sweetness from the sauteed pear and a savory taste with the pan-roasted squash and arugula. I used baby patty pan squash, which I recommend if you can find it, but you can use any summer squash. The smaller, the more tender.

Baby Squash with Pear and Arugula

1 pound of organic baby squash, washed and chopped into chunks
2 large, firm organic pears, sliced
3 TBS Earth Balance Buttery Spread
1 TBS olive oil
2-3 TBS cream sherry
1/2 tsp sea salt
1 tsp maple syrup
1 TBS pear butter
1 large handful of organic fresh arugula, washed and dried
Sliced almonds (optional)

In a large skillet, heat Earth Balance and olive oil on medium-high heat until liquid is just starting to brown. Add baby squash carefully and cook for about 10 to 15 minutes until browned around the edges. Add salt and cream sherry and let cook until liquid reduces by half. Add pears to squash and cook until softened. Add maple syrup and pear butter. Add arugula and reduce to medium low. Simmer 5 or 10 more minutes. Sprinkle with sliced almonds if desired.