Warm Butternut Squash and Chickpea Salad

1 med butternut squash peeled seeded, cut into cubes
1 med garlic clove minced
2 T olive oil
salt
1 can chickpeas, drained
1/4 med red onion, finely chopped
1/4 c chopped cilantro or parsley
1 med clove of garlic minced with salt
1/4 c lemon juice
3 T well stirred tahini
2 T water
2 T olive oil, plus more to taste

preheat over 425
combine squash, garlic, allspice, olive oil, and a few pinches of salt
toss until coated and roast for 25 min
make the tahini dressing by whisking garlic with lemon juice add tahini and wisk
add water and olive oil, whisk
combine squash, chickpeas, onion, cilantro
add dressing to taste

Kasha Black Lentil Salad

1 c. Black Lentils
1 Bay Leaf
1 Tbsp. olive oil
3 Tbsp. onion
1/2 c. Kasha
1/4 c. roasted slivered almonds
1 c. roasted red pepper, diced
1 c. ripe tomato, diced, seeded
1/2 c. corn
1/2 c. diced red onion

 Add the lentils to a deep saucepan and cover with 2 c. water, salt, and the bay leaf. Bring to a boil, reduce heat and simmer partially covered for 12 to 15 min or until lentils are tender but not mushy. Remove from heat, and season with pepper. Set aside and throw away bay leaf.


In a saucepan, heat the extra virgin olive oil and saute/fry shallots and kasha over moderate heat till lightly browned. Add in 1 c. water and bring to a boil. Reduce heat and simmer covered 15 to 20 min till water has evaporated and kasha is tender. Remove from heat.


Add lentils, kasha, almonds, pepper tomato, corn, and onion to a bowl and toss gently with the lime vinaigrette. Season to taste with salt and pepper and serve salad on a bed of tender savory greens.

LIME VINAIGRETTE: 3 T. fresh lime juice 1 1/2 T. champagne vinegar 2 t. grated lime zest 1 T. chopped garlic 2 T. minced cilantro and/or mint 1 t. minced, seeded Serrano chile


1 1/2 t. toasted grnd cumin 3 T. extra virgin olive oil Salt and freshly grnd pepper, to taste


Whisk all ingredients together and store covered in refrigerator up to 3 days

Black Quinoa Curry

1 Cup of Black quinoa
2 Cups of water
1 Bunch of broccoli, discard stems
1 medium onion small diced
3-4 cloves of minced garlic
1 green pepper-small diced
2 tablespoons of olive oil
2 Tablespoons of Curry Paste such as "Madras"
1 medium tomato-medium diced

In the stock pot bring bring the washed quinoa and chicken stock to a simmer and cook uncovered for 20 minutes. Put the lid on and let the quinoa sit for another 20 minutes off of the heat. Saute the onions, peppers and garlic in the 2 tablespoons of olive oil cook for 8-10 minutes  In a smaller stock pot add one inch of water. Bring to a simmer and add the broccoli. Cover and cook until very tender about 5 minutes. Drain and return broccoli to the stock pot. With the potato masher, mash the broccoli. Add the cooked peppers, onions and curry paste. Add the chopped tomato. Mix well and cook on low heat for 10 minutes. Add salt and pepper to taste. Add the veggie mixture to the quinoa. Mix well and serve.

Millet Salad with Corn and Peppers

3 T. olive oil
1 medium onion, julienned
2 T. chopped garlic
2 T. minced ginger
1 T. paprika
1 t. black pepper
1/8 t. ground allspice
1/8 t. cayenne pepper, or to taste
1 c. millet
1 t. salt
1/4 c. lemon juice
1 cup frozen corn
1 small green/red bell pepper, chopped
1 roma tomato, chopped
1/4 c. parsley, chopped

In a 2-qt saucepan with a tight fitting lid, heat 1 T. of oil and saute onion until golden. Add garlic and ginger and cook for one minutes, then add paprika, black pepper, allspice, and cayenne and cook for one minute more. Wash millet quickly and drain; add to pan and stir, coating grains and cooking until hot to the touch. Add water and salt and bring to boil, then reduce heat and simmer on low for 20 minutes before checking for doneness. When all liquid is absorbed and grain is tender, cover and remove from heat, allowing to steam for 10 minutes. Scrape millet into bowl and cover, then let cool. Whisk remaining oil with lemon juice and brown sugar in a small bowl. Stir corn, bell pepper, tomato and parsley in with the millet, then drizzle dressing over

Oat Freezer Bars

1 mashed banana

1.5 c oats

1/2 c shredded coconut

1/2 c peanut butter

1/4 c coconut oil

2 T flax

2 T chia

2 T cacao nibs

mix everything together and press into a pan

freeze, then cut into squares and individually wrap

Black Bean Noodles with Cabbage

boil and salt water and cook the noodles 4 minutes

saute some garlic in oil
put in the shredded cabbage and close the lid to let it wilt (maybe add some water)
add some shredded carrot
add salt, white pepper, ginger, sesame oil, rice vinegar
add the noodles and let the whole thing simmer together

Menu Week of September 13

Monday
black bean noodles with cabbage

Tuesday
millet with corn, tomato, peppers

Wednesday
roasted squash
black lentil kidney bean chili

Thursday


Friday
roasted balsamic brussel sprouts

Vegan Mac and Cheese

Cheese:
3 T nutritional yeast
1.5 c cashews, soaked 2 hours
1 T lemon juice
1 T tahini
1/2 t salt
cracked black pepper
1 T crushed garlic
1/4-1/2 c water added slowly

blend the cheese in food processor
cook pasta al dente
combine 1/4 c starchy cooking water with pasta and cheese
add some frozen mixed veggies

Menu Week of September 6

Monday
Caribbean quinoa and beans

Tuesday
Indian spinach rice
potato pea and eggplant curry

Wednesday
vegan mac and cheese
tofu and black beans


Thursday

Indian Spinach Rice

pop 1/2 tsp mustard seeds

add onions, green chiles, garlic

add spinach chopped and a little salt

saute until all the water is gone

add 1/2 tsp cumin, 1/4 tsp tumeric, 1/2 tsp chili powder, 1/2 tsp garam masala saute for 2 min

stir in 2 cups of cooked rice

add more salt if necessary

Averie's Raw Vegan Chocolate Mousse

4 Avocados
2/3 c cocoa powder (use raw cocoa if this is important to you, or usecarob)
1 and 1/3 cups Agave
1.5 Tsp Vanilla Extract

blend all ingredients until smooth

from: loveveggiesandyoga.com

Eggplant and Tofu in Spicy Garlic Sauce

1 pound extra-firm tofu (not silken)
1 tbsp soy sauce (reduced sodium)
2 tbsp. water
1/2 tsp dark sesame oil
4 small eggplants, about 1-1/2 pounds total, peeled and sliced into strips 2-inches long, 1-inch wide, and 1/4-inch thick (or use one large eggplant)
1/3 cup water
6-8 garlic cloves, minced–about 2 tbsp.
1-inch peeled fresh ginger, grated
3/4 cup vegetable broth or water
3 tbsp soy sauce (reduced sodium preferred)
3 tbsp seasoned rice vinegar
1/2 tbsp dark sesame oil
1/2 tbsp sugar or other sweetener
1/2 – 1 tsp hot chili sauce (available in Asian markets)
1 tbsp tomato paste
1 tomato, coarsely chopped
sprinkling of sesame seeds for garnish (optional)

Cut the tofu into 1/2-inch slices and press them lightly between towels to get some of the moisture out. Combine the 3 tbsp. soy sauce with the 2 tbsp. water and 1/2 tsp. sesame oil. Dip each slice of tofu into the mixture and set on a plate.

Heat an oiled, non-stick skillet until hot. Place the tofu slices in the skillet and cook until browned. Turn over and brown the other sides. When the tofu is completely browned on both sides, remove it from the skillet and place it on a cutting board. Cut each slice into 8-10 cubes. Set aside.

Heat an oiled, non-stick wok and add the eggplant and 1/3 cup water. Cover and cook, stirring often, until eggplant begins to brown. Uncover and add the garlic and ginger and cook for 2 more minutes.

Add all remaining ingredients except the tomato, sesame seeds, and tofu. Simmer uncovered until all the eggplant slices are completely cooked–they will be very soft and start to fall apart. Add the tofu cubes and tomato and cook until heated through. Serve over rice, sprinkled with sesame seeds


from: http://blog.fatfreevegan.com/

Vegan Eggplant Lasagna

 medium or 1 very large eggplant
salt for sprinkling on eggplant
10 oz frozen chopped spinach, thawed and squeezed dry (or fresh)
1 lb tofu (regular, not silken)
2 tbsp nutritional yeast
2  tsp oregano
2 cloves garlic
1 tsp basil
1 tsp. salt (eliminate if following a salt-free diet)
dash cayenne pepper
1 26-oz jar of spaghetti sauce (or your favorite homemade sauce)

Cut each eggplant lengthwise into very thin, even, 1/4-inch slices.  Sprinkle each slice with salt and place it in a colander to drain for 20 minutes.  (This will draw out moisture from the eggplant and also make it less bitter.)  After 20 minutes, rinse each slice briefly and press with a paper towel to remove all the moisture.

While the eggplant is draining, preheat the oven to 375 degrees.  Place the tofu and thawed spinach in the food processor and process briefly. Add the remaining ingredients–except the eggplant and sauce–to the processor and blend until smooth.  (You may do this without a food processor by using a potato masher on the tofu.)

Spread a thin layer of the sauce in the bottom of a 9X11-inch pan (spraying the pan first with non-stick spray will help prevent sticking). Place a layer of eggplant over the sauce, covering the entire bottom of the pan. Spread half of the tofu mixture on the eggplant. Cover with another layer of  eggplant and then spread the remaining tofu mixture over it. Top with a final layer of eggplant, and pour the remaining sauce over this.  Cover with foil and bake for  20 minutes; remove the foil and bake for 10-20 more minutes, until eggplant is tender. Remove from the oven and allow to cool for 10 minutes before serving.


from: http://blog.fatfreevegan.com/

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