Kasha and Cabbage

 1 cup dry whole buckwheat groats (kasha)
    2 cups water or vegetable broth
    2 tablespoon vegetable oil, preferably olive oil
    1 medium onion
    4.5 oz jar or 5 oz fresh mushrooms
    half small head of cabbage, shredded
    2 tablespoon soy sauce
    2 tablespoon balsamic vinegar

Heat large dry skillet until hot. Begin to boil water or broth in saucepan.  Rinse kasha in fine mesh strainer. Dump wet kasha onto preheated skillet. (It should hiss!) Toast kasha, stirring until dry. Slowly pour toasted kasha into boiling water. Immediately turn down heat and simmer kasha uncovered until liquid is absorbed. Remove from heat and let dry somewhat. While kasha is simmering, place oil into now empty skillet and heat. Place onions, mushrooms, and cabbage into preheated oil. Stir fry until done to your liking, adding soy sauce and balsamic vinegar along the way.  Mix with kasha.


from: http://vegweb.com

Menu Week of August 30

Sunday
red lentils with spinach
qunioa
roasted asparagus


Monday
cucumber tomato and basil salad


Tuesday
kasha with cabbage
collard greens


Wednesday
amaranth-kidney bean patties with salsa
roasted portabellos


Thursday
vegan zucchini lasagna


Friday
pesto pasta with stir fried vegetables

Red Lentil Salad

cook red lentils 5 minutes - al dente

drain and rinse with cold water

mix with chopped tomato, cucumber, scallion, basil

mix in balsamic vinegar, olive oil, salt, pepper

refrigerate and let flavors combine

Caribbean Beans and Quinoa

1 large green, yellow, or red bell pepper, chopped
1 large onion, chopped
6 cloves garlic, minced
1 1/2 cups quinoa, rinsed several times
2 cups vegetable broth
2 cans (about 3 cups) cooked kidney beans, drained
1 can diced tomatoes
1/4 – 1/2 cup stuffed Spanish olives
1/8 – 1/2 cup capers, drained
1 tablespoon basil
1 tablespoon oregano
1/2 teaspoon chipotle chili pepper
3/4 teaspoon allspice
1/2 – 1 tablespoon hot pepper sauce
salt and freshly ground pepper, to taste
lime, optional

Spray a large, non-stick pot lightly with olive oil. Sauté the peppers, onions, and garlic just until softened. Add the quinoa and toast it for about 4 minutes, just to dry it out a little. Add the remaining ingredients, turn the heat to low, cover and cook until the quinoa is tender and the liquid is absorbed, about 20 minutes. Stir well before serving. Add a squeeze of fresh lime juice at the table.


from: http://blog.fatfreevegan.com

Menu Week of August 23

Monday
gazpacho

Tuesday

Wednesday
okra sweet potato chickpea stew

Thursday

spicy black beans

salsa rice

corn on the cob

Friday

eggplant and tofu in spicy sauce

Saturday

red lentil salad

quinoa and spring vegetables with italian spicy seasoning

Cabbage with Pintos & Brown Rice

cook brown rice
heat oil in skillet
add clove of garlic, minced
add onion, diced
add cabbage, shredded
cook for a couple minutes
add 1 tsp of thyme and salt
add 2 cans pintos with liquid, mash half the pintos
let simmer for 15-20 minutes
add white pepper, salt, black pepper
mix in with rice

Lentils with Roasted Beets and Carrots

roast beets
roast carrots
cook lentils with 2 tsp coriander and 1 bay leaf
mix with carrots, beets, lemon zest & juice
season with salt and pepper

Tomato, Basil, and Millet Salad

1 cup uncooked millet, rinsed and drained
3 cups vegetable broth
1 (15-ounce) can black-eyed peas, rinsed and drained
1 cup chopped green onions
1/3 cup thinly sliced basil
1/4 cup olive oil
2 tablespoons balsamic vinegar
Salt and pepper to taste
1 pint cherry tomatoes, halved
6 large leaves green or red leaf lettuce

from: www.wholefoods.com

Radish Cabbage Slaw

1 1/2 pound cabbage, cored and thinly sliced (6 cups)

2 1/2 teaspoons salt

2 tablespoons olive oil

3 tablespoons red-wine vinegar

1 1/2 tablespoons honey mustard

1/4 teaspoon black pepper

5 radishes, thinly sliced

Toss cabbage with salt in a large bowl and let stand, stirring occasionally, 20 minutes.

Meanwhile, whisk together oil, vinegar, honey mustard, and pepper in a small bowl until combined.

Rinse cabbage with cold water in a colander, then firmly squeeze handfuls to remove excess water and transfer cabbage to cleaned bowl. Add radishes and dressing to cabbage, tossing to combine.

Broccoli Slaw

Using my mandoline I shredded the broccoli into tiny florets and thin strips of stalk. I also had a kohlrabi so I peeled that and shredded it too. I ran 1/2 a red onion through the mandoline and tossed it all together. I toasted 1/2 cup of pine nuts and let them cool. In the food processor I combined 1/4 of a white onion, 1/3 cup of apple cider vinegar, 1/3 cup of canola oil, 3 cloves of garlic, and salt and pepper (and maybe some honey if your vinegar isn’t as sweet as mine). I let that rip until it was all pulverized and nice and smooth and then I tossed the broccoli with it, added the pine nuts and let it sit in the refrigerator for 3 hours until dinner time.


from: www.whatgeekseat.com

Menu Week of August 16

Monday

baked kale chips

zucchini tomato white bean salad

red quinoa

Tuesday

scrambled tofu with peppers and kidney beans

Wednesday

millet salad with basil tomato and black eyed peas

Thursday

lentils with roasted beets and carrots

Friday

cabbage with pintos and brown rice

Roasted Broccoli

preheat oven 425

chop broccoli into florets

toss with olive oil, salt, and pepper

roast for 20-25 minutes

toss with lemon zest and juice

Menu Week of August 8

Sunday

zucchini noodles

zucchini, tomato, chickpea curry stir fry

Monday

wild rice with asian vegetables and peas

cucumber tomato salad

Tuesday

green split peas with potatoes and spinach

Wednesday

kasha with mushrooms

adzuki/garbanzo bean salad

okra with tomato and vegetables

Friday

lentils with burnt onions

roasted broccoli

Vegan Raw Chocolate Peanut Butter Cups

1/2 c melted chocolate (i.e. 2 Full-Size Squares of Melted Baker's Brand Chocolate because it's dairy-free, or melt 1/2 c Chocolate Chips, or a Cocoa Powder/Agave/Coconut Oil Mix)

2 Tbsp Peanut Butter
1/2 Tsp Nooch (i.e. Nutritional Yeast)
Yields: 2 Peanut Butter Cups. Intentionally a very small recipe, feel free to mass-produce

melt half the chocolate and pour into baking cups

mix PB and yeast and pout onto chocolate

melt rest of chocolate and pout on PB

freeze


from: www.loveveggiesandyoga.com

Raw Vegan Chocolate

1 T coconut oil

1 T agave nectar

1/2 t vanilla

2 T cocoa powder

microwave oil and agave for 10 seconds

mix other ingredients

refrigerate for a couple hours

from: www.loveveggiesandyoga.com

Salsa

small tomatoes, diced

green bell pepper, diced

half red onion, diced

1 jalapeno, diced

garlic, minced

scallions, diced

salt, pepper, cumin

juice and zest of lime

rough chop everything in the food processor

Caribbean Rice Salad

2 T canola or vegetable oil

1 t annatto seeds

1 c brown rice

2 c water

2.5 cups peeled diced sweet potato

2 cloves garlic, minced

2 T minced green chiles

1/2 t grated lime peel

1/4 c lime juice

3/4 c orange juice

1 T grated ginger root

1 t salt

1/8 t allspice

1/2 c diced tomatoes

1/2 c diced bell peppers

2 scallions, chopped

1 can black beans

salt and pepper

1 avocado, cut into small cubes

lime wedges

warm oil and seeds in saucepan for about 5 minutes until oil turns orange

strain oil and discard seeds and return oil to the pan

saute rice in oil, add water, cook for 40 min

cook sweet potatoes in water for 5-10 min

whisk together garlic, chiles, lime peel and juice, orange juice, ginger, allspice, and salt

add cooked potatoes, tomatoes, peppers, scallions, and beans

fluff rice and allow to cool for at least 10 min

add the veggies to the rice and add s&p to taste

garnish with avocado and lime

from: moosewood

Teryaki Tofu

4 T soy sauce

2 t sesame oil

1 T agave

1 T rice vinegar

1 T garlic

ginger

mix all the marinade ingredients and marinate the tofu for a few hours

bake tofu at 400 for 20 min, flipping once

from: www.loveveggiesandyoga.com

Collard Greens

saute onion

add tomatoes and saute

add greens chopped in ribbons

add vegetable broth

add salt and pepper and nutmeg

steam for 15 minutes

Spicy Kasha Vegetable Salad

1 cup buckwheat kasha, medium granulation
2 cups vegetable broth
2 medium tomatoes, chopped fine
1/2 cup green onions, thinly sliced
1/2 cup parsley, chopped
1/2 cup fresh mint, chopped
1/2 yellow bell pepper chopped
1/2 large cucumber peeled, seeded and cut into 1/4-inch cubes
1 cup cooked chickpeas
1/4 cup freshly squeezed lemon juice
1 tablespoon agave nectar (or pomegranate molasses)
1-3 teaspoon hot pepper paste or sauce
1/2 teaspoon salt (to taste)
1 tablespoon water
Heat 2 cups of vegetable broth (or heat water and add vegetable bouillon). While you’re waiting for it to come to a boil, toast the kasha in a large, dry saucepan for about 3 minutes, or until it releases a nutty aroma. When the broth reaches a boil, add it carefully to the kasha (watch out for spatters!) Cover and turn the heat very low. Cook until kasha is tender and all liquid is absorbed, 5-10 minutes. Remove from heat, fluff, and allow to cool. Kasha can be refrigerated and stored overnight, if necessary.
Add all chopped vegetables and the chickpeas to the kasha. Mix the lemon juice and remaining ingredients well and add them to the kasha, stirring so that the dressing is distributed evenly. Serve mounded in the center of a large platter, with butternut lettuce leaves. To eat, spoon some of the salad into a lettuce leaf and eat like a taco or burrito.

from: http://blog.fatfreevegan.com