Broccoli curry: vegan

 

Ingredients:

1 tbsp coconut oil
1 c chopped pumpkin
1 yukon gold potato cut in cubes
1 onion chopped in large chunks
2 cloves garlic
2 tbsp chopped fresh ginger
1/4 c white wine

1 bag frozen broccoli
1 can garbanzo beans drained and rinsed
1 tbsp red curry paste
pinch of cinnamon
pinch of ginger
1/2 tsp cumin
1 tsp curry powder
1/2 c tomato sauce
1/2 c coconut milk
2 c water

2 tbsp shredded coconut
2-3 tbsp fresh basil cut in ribbons
salt and pepper to taste

Directions:

Sauté onions and potato in coconut oil in a large dutch oven or sauce pan till just browning. Add pumpkin and stir, wait about a minute, add garlic and chopped ginger and stir till flavor is released, about a minute or so. Add white wine to deglaze the pan.

Add broccoli, beans, spices, sauce, coconut milk and water. Bring to a boil, then simmer for about 20 minutes. Potatoes should be soft when pierced with a fork. Turn off flame and add shredded coconut, basil, salt and pepper.

Serves 4: 305 calories per serving, 1220 for whole meal.

Rating: 5 out of 5.

The first time I made this I did not put as many spices in it, only red curry paste. Afterwards I added the other spices and it made all the difference. I also use Rao’s Arribiatta for the tomato sauce.

 

Koulourakia Greek Easter cookies: vegetarian

 

Ingredients:

4 eggs
1 c sugar
1/2 c oil

4 tsp baking powder
4 c flour
grated orange or lemon rind
1/4 tsp sea salt

1 egg yolk
1 tsp sugar

Directions:

Whisk four eggs and sugar in a large bowl till yellow and creamy looking. Add oil and mix again.

In a separate bowl mix the baking powder with one cup of flour, the orange rind and salt. Add to the egg mixture. Gradually add in the remaining 3 cups of flour and if it gets too hard to stir, mix it with your hands.

Take a heaping tablespoon full of dough into your hands and roll it into a ball then into a coil shape, fold and twist and place on a cookie sheet.

Mix the egg yolk with sugar and brush on top.

Bake in a preheated 350 degree oven for 15 to 20 minutes until golden brown.

Makes 25 cookies: 154 calories each.

Rating: 5 out of 5.

These cookies are a real family favorite. They are dry and hard and perfect for dunking in a cup of tea. My mom makes them with butter instead of oil and about a cup less flour. They are much softer that way, so your choice.

 

Chick pea and cucumber salad with tortilla: vegetarian or vegan

 

Ingredients:

4 Persian cucumbers cut in small pieces
1/4 onion thinly sliced
15 oz can garbanzo beans drained and rinsed

1/3 c vinegar
2 cloves garlic minced
2 tsp honey or maple syrup
5 sprigs of lemon balm cut into strips

2 c arugula

4 eight inch tortillas

Directions:

Place cucumbers, onions, and beans in a large bowl.

Make a dressing with vinegar, garlic, honey or syrup, and lemon balm. Add to bowl and toss well. Add arugula and toss again. Salt and pepper to taste.

Serve with a tortilla.

Serves 4: 133 calories per serving of salad. 530 calories for whole salad. Add calories for tortilla (about 140 each).

Rating: 5 out of 5.

You can serve this as a salad or wrap it in the tortilla. I left the garbanzo beans whole, you could also mash them for a different texture.

 

Pineapple Slaw: vegetarian or vegan

 

Ingredients:

1 head of cabbage cut in thin strips
1 can crushed pineapple
1/2 c peanuts crushed
4 tbsp mayonnaise or vegannaise

Directions:

Put shredded cabbage in large bowl, add the rest of the ingredients, toss to coat through, add salt and pepper to taste.

Serves 4: 300 calories per serving. 1200 calories for whole slaw.

Rating: 5 out of 5.

We have been making this slaw for years without really measuring the nuts and mayo. This recipe has a good balance of flavors without being overly high in calories.

If you want to create a dinner from this, add a baked potato or a cup of pasta to each serving.

 

Crepes: vegetarian

 

Ingredients:

1 c flour
2 eggs
3/4 c milk
1/4 c water
1 tbsp sugar
1 tbsp olive oil
pinch of salt

1 tbsp butter for pan

Directions:

Mix all ingredients but the butter with a whisk until you get a very smooth and thin batter.

Heat a 6″ round well seasoned cast iron skillet or crepe pan, or if you don’t have either a 6″ round non stick pan. Add a small dab of butter to just coat the pan and using a small laddle add enough batter to just coat the pan with a thin layer, swirl to get the batter to the edges of the pan. Let brown on the first side, and when you see the batter looks dry, flip the crepe over and let it bubble just a little, then remove from heat. Stack the crepes to keep them warm as you are cooking the rest.

Makes eight 6″ crepes: 100 calories per serving.

Rating: 5 out of 5.

One of my favorite times in my life was visiting Paris with Jacob and buying crepes from a vendor and eating them as we walked on the street. They were folded as illustrated here so the jam or filling would not spill out as you ate them.

We love to eat these with apricot jam, or lemon juice and powdered sugar.

If you like savory crepes, eliminate the sugar and fill with curry or sautéd vegetables.

 

Mac and “cheese” (queso sauce): vegan

 

Ingredients:

1 lb. package of curvy pasta to hold the sauce

1/2 c quick oats
2 tbsp nutritional yeast
1 tbsp corn starch
1/2 c roasted red peppers drained and dried
1/2 tsp onion powder
juice of one lemon
pinch of red pepper flakes

1 c hot water

salt and pepper to taste

Directions:

Cook pasta according to package directions. While that is cooking make the sauce.

Place oats, yeast, peppers, onion powder, lemon juice, corn starch and red pepper flakes in a blender. Add hot water, either boiled or microwaved as you would for making a cup of tea, to the blender and turn it on. Make sure ingredients start to mix up and nothing is stuck on the sides or bottom, then mix in the blender on high for about 5 minutes. Makes about 2 cups of queso sauce.

When the pasta is done and drained, return it to the pot and add the queso sauce.

Salt and pepper to taste.

Serves 6: 380 calories per serving, 1850 for the whole dish.

Rating: 4 out of 5.

This is a very tasty substitute for mac and cheese lovers but does not have the creamy, fat consistency of cheese. It does have a lot of flavor though. We ate this with grilled zucchini on the side and it was a nice combination of textures.

We made the whole pound of pasta and added the sauce the same night to the whole thing. The leftovers were not as good. The sauce absorbed too much into the pasta and lost some flavor. I would suggest using only the amount of sauce you want for your meal, and refrigerate the rest in a jar and save the pasta separately. Then the next day you can reheat the sauce on low and add the pasta to a quick boiling water bath to warm it up, drain, then mix and serve.

 

Gnocchi with mushrooms and spinach: vegan

 

Ingredients:

1 tbsp olive oil
2 bags of frozen shiitake mushrooms
1 medium bag of baby spinach

1 16 oz package of potato gnocchi

1/3 c tahini
juice of one lemon
2 cloves garlic pressed
water to thin sauce

salt and pepper to taste

Directions:

In a large dutch oven or sauce pot, sauté mushrooms in olive oil. When mushroom water evaporates and they start to brown, add spinach and cook till wilted. Turn off heat.

In a large pot boil water for gnocchi and cook according to package directions. Drain and add to the mushrooms and spinach.

Make a sauce with the tahini, lemon juice and garlic. The tahini will thicken as you mix it, add water a little at a time to make a smooth consistency sauce. Pour over gnocchi and vegetables and serve.

Serves 4: 332 calories per serving, 1328 for the whole dish.

Rating: 5 out of 5.

The lemon juice and tahini makes a tart contrast to the smokiness of the mushrooms and spinach and tastes delicious.

 

Potato – tomato salad: vegan

 

Ingredients:

2 large potatoes
3 Persian cucumbers cut into rounds
5 vine ripe tomatoes cut into small pieces

juice of one lime
1 tbsp mustard
1 tsp honey (or pure maple syrup)
dash of onion powder or to taste

chopped parsley
chopped cilantro

Directions:

Microwave or bake potatoes to cook thoroughly. Cut into chunky pieces. In a large bowl add potatoes, tomatoes and cucumbers.

In a small bowl make a dressing with lime juice, mustard, honey or syrup, and onion powder, stir and pour over vegetables.

Add parsley, cilantro, salt and pepper to taste.

Serves 2: 326 calories per serving, 652 for the whole dish.

Rating: 5 out of 5.

My mom always made “Greek” potato salad with hot potatoes. This dish is similar in that the hot potato brings out the flavors of the dressing. In my mom’s potato salad there was a lot of oil and raw onions, it’s very good, but very high in calories. This salad has a nice balance of flavors and keeps the calorie count much lower.

 

Tourlou-tourlou (ratatouille): vegan

 

Ingredients:

1 large eggplant
5 small zucchini
1 medium potato
1 onion
2 red peppers
garlic
1 c grape tomatoes cut in half
1/2 c olive oil

parsley, salt and pepper to taste

Directions:

It is best if you have a very large roasting pan for this dish as it will take up a lot of space.

Cut the first 5 vegetables in long or stick shapes, like large french fries. Put the into roasting pan. Add the garlic, tomatoes and olive oil and mix with your hands to get the oil to coat all of the vegetables. You can add some salt here if you like.

Bake in a preheated 350 degree oven for 1 to 1 1/2 hours, till vegetables are soft and browned and fully cooked. Stir every half hour to mix the vegetables to evenly brown and cook.

Serves 6: 215 calories per serving, 1291 for the whole dish.

Rating: 5 out of 5.

Traditionally in my family we called this dish tourlou-tourlou. As I got older I realized most people call it ratatouille. Whatever it’s called, it is hearty and tasty and makes me think of autumn and home.

Serve it with some greek olives and feta cheese on the side.

 

Sweet potato/mushroom/miso soup: vegan

 

Ingredients:

1 tbsp olive oil
1 onion cut in medium size pieces
1 bag frozen shiitake mushrooms
3 cloves of garlic diced
2 tbsp of ginger diced

4 c water
1 tbsp veggie bouillion
1 large sweet potato cut into cubes
2 tbsp miso concentrate

1 c frozen edamame
1 packet of soba noodles cut into three pieces

salt and pepper to taste

Directions:

Sauté onions and mushrooms in olive oil. You will have to let the mushrooms let out all the water if using frozen, then let them brown up a little. If using fresh mushrooms, just sauté as usual. Add the garlic and ginger at the end of your browning and just stir to release flavors.

Add water, bouillion, sweet potato, and miso. Bring to a boil and then simmer for about 15 minutes until the potato is softened.

Add the edamame, let the soup come back up to boil, add the soba noodles and simmer for another 4 minutes. Turn off heat.

Serves 4: 262 calories per serving, 1048 for the whole dish.

Rating: 5 out of 5.

This dish is way more delicious than we thought it would be. We actually went back for seconds (especially since it was pretty low-cal).