Basic Socca

1 c garbanzo flour
1 c water
1/2 t salt
1 T oil (olive or coconut)

preheat oven to 425
pour the oil into your pan and place in oven
combine water salt and flour and whisk together
let the batter sit and thicken until oven is heated then pour into pan
bake 15-20 minutes, then flip and bake more or broil the other side

Basic GF Pancakes

1.5 c flour (I use combination of brown rice and buckwheat)
2 t baking powder
1/2 t salt
1.25 c coconut or almond milk
1 T apple cider vinegar
1 egg
3 T applesauce or oil (optional)

first mix ACV and milk and let sit
mix dry ingredients
beat egg and add
add the buttermilk and the applesauce/oil
mix everything together well

Microwave Breakfast Cake

1 egg white and 1 egg or 2 egg whites
4 T squash puree, apple sauce, or mashed banana
1 t baking powder
1 t vanilla extract
1 t cinnamon
1 scoop protein powder or 2 T flour (coconut, buckwheat, brown rice)
1 T cocoa powder

1 egg or 1 egg white
4 T cocoa powder
2 T squash puree, apple sauce, or mashed banana
1 t baking powder
1 t vanilla
cinnamon
splash of water

mix everything together well
spray a bowl and pour mixture in
microwave for 2 minutes

Bean Brownies

Black Bean Variation
1 can black beans, drained and rinsed
2 ripe bananas
1 T agave nectar
1 t baking powder
1 t vanilla extract
1 T cinnamon
2 T coconut flour
1 egg white
4 T cocoa powder

Garbanzo Bean Variation
1 can garbanzo beans, drained and rinsed
2 ripe bananas
1 T agave nectar
1 t baking powder
1 t vanilla extract
2 T coconut flour
1 egg white
1 T almond butter

bake at 350 for 30 min in a well greased 8x8 pan
let cool completely before cutting
they will be dense and very moist and gooey

Chocolate Buckwheat Cake

2 cup buckwheat flour

1/4 cup coconut oil (melted)

0.5 cup maple syrup
2 tsp vanilla extract
1 mashed banana
2/3 cup cocoa powder
1 cup chocolate chips
3/4 tsp baking soda
1/4 tsp sea salt
1 cup milk

mash banana and mix other wet ingredients together

mix dry in separate bowl and then combine

made both muffins and cookies, 12 min @350

Buckwheat Muffins

Gluten-Free & Vegan Buckwheat Carrot Muffins

1 & 1/2 cups buckwheat flour

2 tsp cinnamon

1/2 tsp sea salt

1 tsp baking soda

1 tsp baking powder

1 & 1/2 cups grated / shredded carrot (you could use zucchini too)

3/4 cup honey or agave or maple syrup

1 mashed banana

1/2 cup sunflower oil (I used canola & safflower)

3 tbsp ground flax combined with 9 tbsp hot water (or 3 eggs)

1/2 cup raisins (0ptional)

Preheat your oven to 350 degrees and line a muffin pan with liners or grease with sunflower oil.

In a large bowl  combine buckwheat flour, cinnamon, sea salt, baking soda and baking powder.

Add shredded carrot to the dry ingredients and combine.  In a medium-sized bowl combine honey, mashed banana, sunflower oil, and flax-hot water mixture.   Add wet ingredients to dry ingredients and mix just until combined.  Add raisins.  

Bake for 25 minutes.  Remove from oven and let cool to the touch.  

from: www.sheletthemeatcake.com

Black Beans and Rice with Pumpkin Vinaigrette

4 cups cooked brown rice

2 cups black beans

4 Tbs Pumpkin Puree

1/4 cup Balsamic Vinegar

1 Clove Garlic

1 Tsp Sugar

1/2 Tsp Salt

1/8 Tsp Black Pepper

1/2 Cup Olive Oil

Finely chop or mash the clove of Garlic.

Put all ingredients except the Olive Oil into a bowl.

Whisk all ingredients together.

Mix well.

Add Olive oil and whisk well.

Combine rice, beans, and vinaigrette and mix well

from: megansmunchies.blogspot.com

Hummus/Nutritional Yeast Sauce

combine equal parts hummus and nutritional yeast
add some turmeric for color and water to thin
if you put it on pizza and bake/broil it will get "melty"

Vegan Agave Cornbread Muffins

2 cups cornmeal
1 teaspoon baking soda
1 teaspoon salt
1 cup applesauce
1 cup  almond milk
1/4-1/3 cup agave nectar
4 tablespoons olive oil

Preheat oven to 325 degrees Lightly grease a muffin pan.
Combine the cornmeal, baking soda, and salt in a large bowl; stir in the applesauce, almond milk, and agave nectar. Slowly add the oil while stirring. Pour the mixture into the muffin pan.
Bake in the preheated oven until a toothpick or small knife inserted in the crown of a muffin comes out clean, 20-30 minutes.

Roasted Sweet Potato Puree with Almonds

6 med sweet potatoes/yams
1/2 c raw almonds
zest of 2 lemons
1/2 t cayenne pepper
2 T safflower/grapeseed oil
1 T coconut oil
pinch of salt

preheat 350, bake sweet potatoes 40-45 min until soft
roughly chop almonds and roast for 15-20 min (or use roasted almonds!)
peel potatoes, food process, add zest, cayenne, salt, puree until smooth
add oils to taste and puree, sprinkle almonds on top

Zesty Quinoa with Broccoli

1 tablespoon extra virgin olive oil 
1/2 medium red onion, finely chopped 
2 cloves garlic, finely chopped 
1/2 cup oil-packed sun-dried tomatoes, chopped 
1/2 cup vegetable broth 
1/2 cup dry white wine 
2 tablespoons lemon juice 
1/2 cup uncooked quinoa 
Salt to taste 
1 cup small broccoli florets 
Pepper to taste 
1/2 cup roasted cashew pieces 
2 green onions, thinly sliced

Method

Heat oil over medium heat in a medium pot. Add onions and garlic and cook for 3 minutes. Add tomatoes, broth, wine and lemon juice and bring to a boil. Stir in quinoa and salt. Reduce heat and simmer, covered, for 20 minutes. 

Arrange broccoli on top of quinoa, cover and simmer for an additional 5 to 6 minutes. Remove from heat and toss gently to combine. Season with salt and pepper, transfer to plates and serve garnished with cashews and green onions.

Cauliflower Rice

4 tablespoons olive oil
1 medium onion, diced
1 cup celery, finely diced
1 head cauliflower, trimmed and coarsely chopped
¼ teaspoon celtic sea salt

In a large skillet, heat olive oil over medium heat
Saute onion over medium heat for 10 minutes, until soft
Add celery to skillet and saute for 5 minutes
Meanwhile, place cauliflower in a food processor
 with the "S" blade and process until the texture of rice
Add cauliflower to skillet, cover and cook 5-10 minutes, until soft, then add salt


from: www.elanaspantry.com

Baked Falafel

1 (15-ounce) can chickpeas, preferably low-sodium, drained and rinsed
1/4 cup minced onion
2 cloves garlic, minced
2 teaspoons ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon salt
1/4 cup cilantro leaves
1/4 cup parsley leaves
2 tablespoons olive oil

Tahini Sauce:
1/2 cup pure tahini paste (sesame paste) (available at Middle Eastern stores)
3 tablespoons lemon juice 
3 to 4 tablespoons water, plus more if necessary

Preheat oven to 425 degrees F. Combine all felafel ingredients except 1 tablespoon olive oil in the bowl of a food processor. Process for 10 seconds. Stop motor and scrape down sides of bowl, then pulse for another 10 seconds, until all ingredients are well incorporated but mixture is still slightly coarse and grainy. Form mixture into 16 felafel balls and brush with remaining tablespoon olive oil. Bake on a cookie sheet for 20 minutes, flip felafel balls and bake an additional 20 minutes, until felafel balls are crisp and browned.

Combine tahini, lemon juice and water and stir to incorporate, adding more water to achieve desired consistency. 

Creamy Pumpkin with Millet

1 can pumpkin
1 C frozen spinach
1 can garbanzo beans
1/2 t cinnamon
1/2 t coriander
1 t cumin
1/2 t salt
1/2 white onion
1 T extra virgin olive oil
2 C water
1 cup millet

Drain and rinse the can of garbanzo beans. Toss with the cinnamon coriander, cumin and dash of salt.
Put garbanzo beans on cookie sheet (parchment paper or with cookie spray) and bake at 400* for 15 minutes.
Prepare millet according to package instructions (2 C boiled water + 1 C millet)
Dice 1/2 onion and sauté in olive oil until tender.
Add the can of pumpkin, spinach and salt to the pan with the onions. Stir and put on low heat.
Add the cooked millet to the pumpkin mix. Add the garbanzo beans.

from:  www.hangrypants.com

Butternut Squash Fries

1/2 butternut squash
kosher salt

Pre-heat oven to 425 degrees.  Peel and de-seed your butternut squash.  Then cut it up into french fry shapes.  Place on a cookie sheet sprayed with non-stick spray.  Cover lightly with kosher salt.  Place tray in your pre-heated oven and bake for 40 minutes or so, flipping halfway through baking process.  Fries are done when they are starting to brown on the edges and get crispy.

Kasha with Brussel Sprouts

1 cup kasha - roasted buckwheat groats
2 cups water
dash of salt and pepper
1 teaspoon olive oil
1/2 onion, roughly chopped
4 Brussels sprouts, quartered
1 can chickpeas, rinsed and drained
1 tablespoon chana masala


Start by boiling the water; throw in the salt and pepper. While that's heating, toast the kasha in a pan over high heat for a couple minutes, till it starts browning, then transfer it to the boiling water. Reduce the heat for the pot to low, cover it, and let sit for ~12 minutes as the liquid absorbed.

In the still-hot pan, heat up some olive oil, then stir in the onion pieces and let them cook till they start turning black.  They taste and smell so good when they're roasted like that! Then stir in the Brussels sprouts, mix them around a bit, and then add the chickpeas. While stirring, add the chana masala, 1/2 teaspoon at a time, and let it simmer.

Checked on the kasha, making sure the water is absorbed.  Heat can be turned off at this point.  If outer leaves of Brussels sprouts are starting to blacken, turn heat off for pan. 

Amaranth Polenta with Kidney Bean Ragout

Polenta 1/2 cup Organic Amaranth Grain  1/2 cup Corn Grits Polenta  3 cups Vegetable Stock 1/2 tsp Sea Salt   Ragout 1 cup Onion, sliced in strips 1 large Red Bell Pepper, sliced in strips 1 large Poblano Pepper, chopped 1 cup Sweet Corn 2 Tb Canola Oil 2 cloves Garlic, chopped 1 1/2 cups cooked Kidney Beans 14 oz. Tomato Puree, fire-roasted 1 tsp Oregano, dried 1/2 tsp Sea Salt  1/2 cup fresh Cilantro

Prepare an 8-inch square baking pan by lightly rubbing it with olive oil. In a 2-quart saucepan, bring the vegetable stock, polenta, amaranth and salt to a simmer. Reduce heat to low and stir the mixture often until thick, about 20 minutes. Scrape the cooked grain into the prepared pan and smooth the top. Chill. Prepare the vegetables and reserve. Heat a large saute pan over medium-high heat and add oil, then add onions, peppers and corn and cook, stirring. When onions are tender, add garlic and stir for 1 minute. Add tomato puree, kidney beans and oregano and simmer until thick. Stir in salt and cilantro. Take off heat and keep warm; adjust seasonings. Preheat broiler. Oil a baking sheet. Run a paring knife around the polenta in the pan and loosen it, then flip out onto the baking sheet. Slice the polenta into four squares, and then cut each into two triangles. Move the pieces so they are not touching. Lightly oil the tops of the polenta pieces and broil them 6 inches from the heat. Watch them carefully, and turn when the tops are golden and crisp. When the polenta is hot and crispy on the edges, serve with ragout. Top each serving with crumbled queso fresco or a dollop of crema if desired.

Indian Brown Rice

• 1 1/2 cups brown rice
• 2 tablespoons vegetable oil
• 1 (2 inch) piece cinnamon stick
• 2 whole cloves
• 1 tablespoon cumin seed
• 1/2 tsp cardamom
• 1 teaspoon salt, or to taste
• 3 cups water
• 1 small onion, thinly sliced

Heat the oil in a large pot or saucepan over medium heat. Add the cinnamon stick, cloves, and cumin seed. Cook and stir for about a minute, then add the onion to the pot. Saute the onion until a rich golden brown, about 10 minutes. Stir rice in and cardamom in. Cook and stir the rice for a few minutes, until lightly toasted. Add salt and water to the pot, and bring to a boil. Cover, and reduce heat to low. Simmer for about 45 minutes, or until all of the water has been absorbed. Let stand for 5 minutes, then fluff with a fork before serving.

Cauliflower and Potato Curry

-2 hot green chilies, stemmed, seeded and cut lengthwise into long slivers (I used chili powder)
-1 inch of fresh ginger root, peeled and julienned (I used ginger powder)
-1 teaspoon cumin seeds
-1/2 teaspoon black mustard seeds (I used yellow)
-2 tablespoons olive oil
-3 medium potatoes, peeled and cut in 1/2 inch cubes (I did not peel)
-1 medium cauliflower cored and cut into small florets 
-2 medium sized tomatoes (in season) or 1 can chopped tomatoes, drained (reserve liquid)
-1/2 teaspoon tumeric 
-2 teaspoons ground coriander
-1/2 teaspoon garam masala
-1 teaspoon salt

Heat the oil/margarine in a large heavy skillet, non-stick skillet or wok until hot but not smoking. Add the cumin seeds and mustard seeds and fry until the mustard sputters and pops. Add onions and saute for several minutes.  Add the ginger powder, chili powder, potatoes and cauliflower and stir fry about 5 minutes until the veggies get some brown spots.

Add the tomatoes, turmeric ,coriander, garam masala, salt. Stir well, cover and cook over low heat for about 20 minutes or until the veggies are tender. At this point I added some coconut milk and water and simmered.  Stir occasionally during cooking and make sure the veggies aren't sticking or burning. Add some reserved tomato juice or water if necessary.

Menu Week of September 27

Monday
mung bean fettuccini with stir fried vegetables and peanut sauce

Tuesday
Indian brown rice
cauliflower potato curry

Wednesday
pesto veggies and white beans
rice noodles

Thursday


Friday
butternut squash fries
red lentils and caramelized brussel sprouts and red onions