Carrot Salad with Citrus Miso-Ginger Dressing

Makes 4 to 6 servings

Recipe from Dishing out Health 
Husband-Tested in Alice’s Kitchen

What a lovely crispy fresh-tasting salad!  I'm thinking this would be a nice dish to take to a party.  

 
Citrus Miso-Ginger Dressing
3 Tablespoon extra-virgin olive oil
¼ cup fresh orange juice (from 1 naval orange)
1 Tablespoon white miso paste
1 Tablespoon rice vinegar
2 teaspoons grated fresh ginger
1 garlic clove, grated or minced
1 teaspoon honey (I used maple syrup to keep it plant-based.)

Carrot Salad
1¼ lbs. large carrots (rainbow or all orange)
1 cup fresh cilantro leaves and tender stems, coarsely chopped (I think parsley would be a fine substitute.)
¼ cup chopped fresh mint leaves
¼ cup pomegranate arils or raisins or dried currants or dried cranberries
3 Tablespoons toasted sesame seeds

Instructions
Prepare dressing. In a large mixing bowl, combine all dressing ingredients Whisk well to combine. Set aside.
Shave carrots. Peel and discard the rough outer skin of carrots. Hold each carrot firmly by one end using a fork and use a vegetable peeler to shave long ribbons up and down the length of the carrot. Rotate the carrot as one side gets flat, and continue shaving until you reach the narrow core. (You can use what's left of the carrot in soups, stocks, or for snacking.) 
Add shaved carrots to the bowl of dressing and toss to combine.
Add remaining salad ingredients (cilantro, mint, pomegranate arils, and sesame seeds) and toss well to combine. Taste and season the salad with a pinch of salt, if desired. 

Notes
Store: Once assembled, the salad will keep in an airtight container in the refrigerator for up to 2 days. The carrots will continue to slightly soften, however the flavors will remain sharp. 
Dressing storage: If you choose to make the dressing in advance, it will keep for 5 days refrigerated. Give it a good shake or whisk before serving to refresh the flavors and emulsify the texture.

Nutrition
Serving: 1.25cups | Calories: 223kcal | Carbohydrates: 17g | Protein: 3.5g | Fat: 14.5g | Saturated Fat: 1.5g | Sodium: 263mg | Fiber: 5g | Sugar: 11g

Miso Orange Rice w/Tofu

Recipe from Julia Maiten
Husband-Tested in Alice’s Kitchen
Makes 2 generous servings 

I enjoy watching and learning from Julia Maiten’s fabulous YouTube channel.  This recipe came from an episode that she filmed while she was feeling under the weather.  The theme was nourish bowls. (This goes to show you that this recipe is super easy to make and nourishing since she prepared it while not feeling her best.) While watching this particular episode, I realized I had all the ingredients to make this quick dish.  I followed the recipe to the letter with two exceptions.  The original recipe called for two blocks of tofu.  I just used one block and it was plenty for two generous servings. I didn’t use leftover rice, but she did say that any grain would work in the recipe.  I had some leftover farro in the fridge and it worked perfectly fine. We thought this nourish bowl was quite yummy.  I think it will make a delicious addition to my lunchbox food prep rotation.

Miso Orange Sauce: 
1 teaspoon miso paste
Zest and juice from 1 large orange 
1 Tablespoon soy sauce
1 small clove of garlic, finely minced 
1 cm fresh ginger, grated or 1 heaping teaspoon minced ginger from a jar
1 Tablespoon toasted sesame oil

Salad:
1 block extra firm or super firm tofu, pressed
1¼ cabbage, thinly shredded
½ cucumber, cut on a bias
2 scallions, thinly sliced
Small handful of parsley, roughly chopped
About 2 cups cooked basmati rice or cooked farro or cooked quinoa (leftovers work well here)
Kosher salt, to taste 
Freshly ground pepper, to taste

Instructions:
Preheat the oven to 425F. Start by making the sauce. Mix together all of the ingredients in a small bowl or jar. 
Cube or tear the tofu and add to a baking dish along with about 1/3 of the sauce. Mix to combine, then bake at 425F for 20 minutes. 
In the meantime, prepare the vegetables: shred the cabbage and cut the cucumber, scallions and parsley. 
Once the tofu is crispy and golden brown, put the salad together in a large bowl: cabbage, cucumber, scallions, parsley, basmati rice, tofu and the remaining dressing.
Season to taste and enjoy.

Really Good White Bean Soup (Vegan)

Recipe from Nisha Vora of Rainbow Plant Life 
Husband-Tested in Alice’s Kitchen
Serves 6-8

This hearty, rich, and thick white bean soup starts out with a short simmer on the stovetop and with a finish in the oven.  It will surprise you with its savory depth of flavor. Dried white beans, fresh herbs, miso, and braised garlic turn an ordinary bean soup into extraordinary. Scoop up with crusty bread for the ultimate cozy yet nourishing winter meal good enough for company! If you’re new to preparing beans, here’s a link to the full recipe with step-by-step photos AND a video plus a FAQ section. Rainbow Plant Life is an excellent source for vegan recipes.

For Soaking
1 pound dried white beans, such as cannellini or great northern 
1½ Tablespoons kosher salt 
2 teaspoons baking soda

For Cooking
4½ Tablespoons extra-virgin olive oil, divided
1 large yellow onion, diced (~ 2 cups)
3 medium carrots, diced (1 to 1½ cup)
3 celery ribs, diced (~ 1 cup)
Kosher salt and freshly ground black pepper
½ to 1 teaspoon red pepper flakes (1 tsp for spicy)
6 to 7 cups water 
1 large or 2 small rosemary sprigs (or 8 to 10 thyme sprigs)
1 large or 2 small sage sprigs
2 bay leaves
2 teaspoons Better than Bouillon “no chicken” base 
2 medium heads of garlic
1 Tablespoon white miso

For Serving
1 handful of flat-leaf parsley chopped
Crusty bread 

Instructions
1. Soak the beans: Place dried beans in a large bowl and cover with 8 cups cold water. Add 1 ½ Tablespoons salt and 2 teaspoons baking soda. Cover and soak for 8 to 12 hours, or overnight. Drain and rinse well. 
2. When ready to cook, arrange a rack in the middle of the oven and preheat to 350ºF.
3. In a Dutch oven or large ovenproof soup pot with lid, heat 1½ Tablespoons olive oil over medium. Once hot, add the onions, carrots, and celery with a big pinch of salt. Cook, stirring occasionally, until softened, about 10 minutes. Add the red pepper flakes, if using, and stir frequently for 30 seconds.
4. Pour in 6 cups water, the drained beans, ½ tsp kosher salt, and lots of pepper. Partially cover and bring to a boil.
5. Meanwhile, make the Bouquet Garni: using kitchen twine, tie together the rosemary and sage sprigs plus bay leaves.
6. Once it comes to boil, add the 2 teaspoons Better than Bouillon and stir thoroughly to dissolve. Add the bouquet garni and submerge in the liquid. Boil uncovered for 10 minutes.
7. Meanwhile, prep the garlic: Trim the bottom roots and scrub away any dirt on the bottom. Slice off ~ ¼ inch from the top of each head to expose all of the cloves, as if roasting whole garlic. Peel away any loose paper outer layers of garlic.
8. Once the beans have boiled for 10 minutes, turn off the heat. Add in the garlic heads. Pour 2 Tablespoons olive oil on top of the garlic and beans. Cover the pan.
9. Bake in the oven until the beans are tender, 60 to 75 minutes (for small beans, like navy beans, check around 45 minutes.  (I used great northern beans and it took 70 minutes.)
10. Pick out the bouquet garni (discard) and garlic heads (keep these). Scoop a ladle of hot broth into a glass. Add 1 Tablespoon miso to the hot broth; whisk well until miso is completely dissolved. Pour miso broth into the soup and stir well.  If the soup is too thick for your liking, add ½ to 1 cup of freshly boiled water.
12. Once cool enough to touch, squeeze garlic cloves out of their skins and into the soup, stirring well. Discard the garlic skins. Garnish with chopped parsley, if using. 
13. Once cooled, store the soup in a storage container for up to 5 days in the fridge, or freeze for up to 6 months.

Nutrition
Calories: 380; Carbohydrates: 53g; Protein: 19g; Fat: 12g; Saturated Fat: 2g; Polyunsaturated Fat: 2g; Monounsaturated Fat: 8g; Sodium: 916mg; Potassium: 1512mg; Fiber: 13g; Sugar: 4g; Vitamin A: 5233IU; Vitamin C: 5mg; Calcium: 205mg; Iron: 8mg

Peanut Miso Cucumber Crunch Sandwich

Recipe from Plant Based RD
Husband-Tested in Alice’s Kitchen
Makes 4 sandwiches

I’m not a huge fan of sandwiches, but this one is quite delish.  I love that you can make the components in advance and then, come lunch time, place them on your favorite whole grain bread and enjoy. Easy peasy, tasty, tasty.

1 English cucumber, thinly sliced 
Pinch of kosher salt 
¼ cup cilantro leaves, minced 
1 scallion, thinly sliced 
3 Tablespoon finely chopped peanuts 
Zest and juice of 1 lime 
1 heaping Tablespoon natural unsalted peanut butter 
2 teaspoons soy sauce or tamari
1 teaspoon sriracha 
1 teaspoon maple syrup (optional)

1 (15 oz can) chickpeas, drained and rinsed 
2 teaspoons white miso paste 
2 scallions, thinly sliced ,
1 clove garlic, grated 
2 Tablespoons natural unsalted peanut butter
Pinch of salt 
1 Tablespoon sriracha 
2 teaspoon maple syrup 
2 teaspoon rice wine or brown rice vinegar 

Slices of whole grain sourdough bread or whole wheat bread or whole wheat lavash or whole wheat pita

Add the cucumbers to a medium bowl and top with a pinch of salt, cilantro, scallions, peanuts and lime zest. To a separate small bowl add the lime juice, peanut butter, soy sauce, sriracha and maple syrup and whisk together until evenly mixed. Pour the mix overtop the bowl of cucumbers then toss everything to combine and place in the fridge.

To a separate medium bowl, add your chickpeas and miso then use a fork to mash them together. When mashing, mash as much of the chickpeas as you personally like.

Add the scallions, garlic, peanut butter, sriracha, maple syrup, and rice wine vinegar then stir together well to combine into a uniform mixture. Refrigerate the mixture until ready to enjoy.

To assemble a sandwich, add a few spoons of the peanut miso chickpeas onto a slice of bread and spread it out evenly. Then layer the cucumbers on top. Cover with the other slice of bread then enjoy! (I would recommend adding some of your favorite greens to your sandwich as well.) Serve with some seasonal fruit or berries for a wholesome lunch.

Nutrition: (1 of 4 servings) 360 calories; 14g fat; 3g saturated fat; 0g trans-fat; 0mg cholesterol; 700mg sodium (This could be reduced by using tamari in place of soy sauce); 50g carbohydrates; 10g fiber; 3g sugars; 12g protein 

Miso Lentils with Caramelized Cauliflower (vegan)

Recipe from BOSH
Husband-Tested in Alice’s Kitchen
Makes 4 generous servings

My husband and I loved this dish.  Though the ingredient list is long, most of the ingredients are spices.  The method is pretty basic. Be sure to have everything measured and prepped before beginning, as it comes together quickly. The dish tasted quite good as leftovers, so you can make this on your food prep day. Be sure to serve with some sort of grain and/or flat bread for soaking up the delicious sauce.  

Ingredients for the Cauliflower
1 medium cauliflower, cut into small florets
1 Tablespoon olive oil
2 Tablespoon brown rice miso paste
1 Tablespoon soy sauce
1 Tablespoon maple syrup
1 Tablespoon balsamic vinegar

Ingredients for the Lentils
1 teaspoon coriander seeds
2 medium onions, chopped
4 cloves of garlic, minced
2 inch piece of fresh ginger (I used 1 Tablespoon minced ginger from a jar.)
1 red chili (I used ½ jalapeno, minced)
2 teaspoons smoked paprika
2 Tablespoons olive oil
2 Tablespoons plant-based butter
1 teaspoon mustard seeds
1 teaspoon cumin seeds
6 curry leaves
1 bay leaf
1 teaspoon turmeric
1 teaspoon smoked paprika
15 oz. can of chopped tomatoes
2 (15 oz.) cans lentils (I used 2 cups cooked homemade French lentils. Be sure to rinse and drain the lentils whether you’re using canned or homemade.)
2 Tablespoon miso paste
1 small lime, juiced (I would begin with 1 Tablespoon juice, taste and then go from there.)
1 Tablespoon minced fresh cilantro

Ingredients for Serving

½ cup plant-based yogurt
1 Tablespoon fresh lime juice, or to taste
Salt and pepper, to taste

the Roasted Cauliflower florets
Toasted seeds (I used Smokey Granola.)
Plant-based Naan bread or Roti or brown rice or other grain

Preheat the oven to 425F. Cut the cauliflower into bite-sized florets.  Add the olive oil, miso paste, soy sauce, balsamic vinegar, paprika and maple syrup to a large bowl. Whisk together well.  Add the cauliflower and toss until thoroughly coated. Transfer to a baking tray and roast for 30 minutes, mixing half way until tender and caramelized.

Heat the oil and butter in the pan over medium heat.  Add the mustard seeds and coriander seeds and fry for 30 seconds or until they start to pop. Add the cumin seeds, curry leaves, bay leaf and fry for 1 minute until fragrant.  Add the onions and the chili to the pan and fry for 6-7 minutes until soft and golden. Add the turmeric and paprika and fry for 30 seconds. Add the rinsed and drained lentils and stir for 2 minutes. Add the tomatoes, miso paste and maple syrup, stir to combine and simmer for 3-4 minutes. Pour in the coconut milk, stir to combine and simmer for 3-4 minutes.  Add the lime juice and cilantro.  Stir, taste and adjust seasoning. 

 
Add the coconut yogurt, lime juice, salt and pepper, to taste, to a small bowl and stir to combine. Add a little water to loosen if needs be. Drizzle over the yoghurt, sprinkle over the toasted nuts/seeds, garnish with cilantro leaves, top with the cauliflower florets and serve immediately with the bread of your choice or grain.

Miso Tofu

Husband-Tested in Alice’s Kitchen

Serves 3

We have learned to love tofu more and more.  This recipe is a winner, especially if you’re new to tofu.  Make this and serve it alongside a salad, roasted veggies or with pasta or rice.

1 block of extra firm tofu
1 garlic cloves 
2 Tablespoon white miso paste 
1½ Tablespoon rice vinegar 
1 Tablespoon sesame oil 
1 Tablespoon maple syrup 
½ Tablespoon tamari sauce

To get a meatier texture, freeze the tofu in the original packaging. On the day you plan to make this recipe, defrost it. Once the tofu is thawed, use a tofu press, if you have one, or wrap it in a clean towel and weigh it down with something heavy to remove as much water as possible.
Once the tofu is dry, tear in into chunks (or cut it into cubes if you prefer.)
Heat oil on a large non-stick pan on medium-high heat.
Once the pan is hot, add the tofu squares, sprinkle with a bit of salt and pepper, and cook on each side until they turn golden and slightly crispy. This should take about 3 to 5 minutes per side.
Prepare the miso sauce: In a small bowl, mix together the miso paste, minced garlic (or garlic powder), soy sauce, rice vinegar (or apple cider vinegar), and maple syrup (or agave nectar) until well combined.
Once the tofu is cooked and golden, reduce the heat to low. Pour the miso sauce over the tofu in the pan and stir to coat the tofu evenly, flipping over the tofu a few times. Allow the tofu to cook slightly in the sauce on low heat to enhance the flavor.  Add water to the pan to deglaze as it cooks.
Once the tofu is fully coated with the miso sauce, turn off the heat.
Serve the miso tofu on top of rice, as a delicious protein source to any meal. 
If you prefer, you can roast the tofu at 375-400F for 20-30 minutes. (I’ve tried roasting and it works, but I think it tastes much better (texture wise) if it’s cooked in a skillet.

Vegan NOT Chicken Salad

Recipe from Jill Dalton via plantbasedcookingshow.com 
Husband-Tested in Alice’s Kitchen
Makes 4 servings

What a nice salad to make for a picnic lunch!  No need to use chicken in this recipe because it calls for Butler Soy Curls.  The texture is quite similar to chicken and so they are perfect for this plant based salad.  Feel free to add your favorite veggies to this salad such as cucumber or zucchini or peppers.  If you like things spicy, add some Sriracha or salsa.  Serve it up on top of a bed of greens or as part of a sandwich with tomato and/or avocado.

Ingredients

1½ cups Butler Soy Curls 

2 cups vegetable broth or No-Chicken Bouillon 

Dressing Ingredients

½ cup sunflower seeds (no shells)

1 Tablespoon fresh lemon juice

1 Tablespoon white wine vinegar

1 teaspoon Dijon mustard

1 teaspoon white miso paste

1 pitted date

½ teaspoon onion powder

¼ cup water

Other Ingredients

1 carrot, grated

1-2 stalk(s) celery, diced

2 teaspoons capers or diced dill pickles

¼ cup red onion, diced (optional)

Kosher salt, to taste (optional)

Freshly ground pepper, to taste (optional)

Hot sauce, to taste (optional)

Place the Butler Soy Curls and broth into a saucepan and bring to a boil.  Reduce the heat to a simmer and cook for 10 minutes.

Drain the Butler Soy Curls and lightly press out the remaining broth.

Add the dressing ingredients to a high speed blender and blend until smooth.

Lightly chop the soy curls on a cutting board.

Add the soy curls, dressing and other ingredients to a mixing bowl and stir well.

Keep in an airtight container in the fridge.

Nutritional Information: (1 of 4 servings excluding optional ingredients) 238 calories; 16 grams carbohydrates; 15 grams protein; 15 grams fat (2 grams saturated fat; 9 grams polyunsaturated fat; 3 grams monounsaturated fat; 0.03 grams trans-fat); 394 mg sodium; 513 mg potassium; 7 grams fiber; 5 grams sugars; 2604 IU vitamin A; 4 mg vitamin C; 94 mg calcium; 4 mg iron

Vegan Lemon Orzo Soup

Makes 3 generous servings

Recipe from Nisha Melvani of Cooking for Peanuts

Husband-Tested in Alice’s Kitchen

This Vegan Lemon Orzo Soup is made with simple pantry-friendly ingredients. It's quick, quick, quick to make on busy days and so delicious!!

Ingredients

1 Tablespoon olive oil or vegetable broth

1 small yellow onion small dice

2 garlic cloves minced

2 small carrots cut into ½-inch coins

½ teaspoon sweet paprika

2 cups vegetable broth plus more for cooking

15 ounces chickpeas canned, drained and rinsed

½ cup orzo

2 Tablespoons white miso (mellow)

1 ½ teaspoons lemon juice or to taste

2 cups chopped curly kale (I used frozen chopped kale.)

Salt and freshly ground black pepper to taste

Instructions

Aromatics: Heat the oil or broth in a medium saucepan over medium-high heat. Cook the onion and carrots for about 7 minutes, or until the onions are translucent. Add the garlic, and paprika and cook for one minute more.

Cook: Add the vegetable broth, 1 cup water, chickpeas, and orzo. Stir to combine. Bring the liquid to a simmer and cook for about 8 minutes, or until the orzo is al dente. Stir frequently to prevent the pasta from sticking to the bottom. Add more broth or water as needed.

Flavor: Transfer the miso to a small bowl. Add 3 tablespoons of water. Mix well until the miso is fully dissolved. Stir the dissolved miso into the soup. Add fresh lemon juice to taste. Stir in the kale until it is just wilted. Season with salt and freshly ground black pepper.

Notes

For oil-free: Substitute the olive oil with more vegetable broth.

Do not overcook or the pasta will be mushy. Stir frequently. 

Storage: Refrigerate leftover Vegan Lemon Orzo Soup in an airtight container for up to 3 days. Or add the orzo for serving, and refrigerate the soup portion without pasta for up to 5 days.

Nutrition Information: (1 of 3 servings) Calories: 341kcal | Carbohydrates: 53g | Protein: 15g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Sodium: 260mg | Potassium: 662mg | Fiber: 10g | Sugar: 5g | Vitamin A: 10227IU | Vitamin C: 59mg | Calcium: 149mg | Iron: 3mg

 

Asian-Style Salad Dressing (Vegan, Oil-Free)

Here's a fantastic salad using the Asian-Style Salad Dressing
served along with baked tofu and pesto.

Here are the ingredients for a great salad
(ingredients listed below the dressing recipe)
all prepped and ready to toss with the Asian-Style Salad Dressing 
(pictured in the jar on the left.)

Recipe from Ellie Likes Cooking

Husband-Tested in Alice’s Kitchen
Servings: 6

Well, this was just fantastic, good enough for company.  I highly recommend using all of the “optional” add-ins. This dressing will make any salad sing.

Ingredients
1 small carrot, chopped
½ small onion, chopped (I used ½ of a red onion.)
1 garlic clove
1 Tablespoon sesame seeds
3 Tablespoon tahini
2-4 Tablespoon soy sauce (I used 2 Tablespoons soy sauce + 1 Tablespoon Bragg’s Liquid Aminos.)
¼ cup rice vinegar
Water, as needed to thin

Optional Add-ins
1 tbsp date paste, maple syrup, or other sweetener (I used 1 pitted date.)
½ inch knob of ginger (I used 1 Tablespoon minced ginger from a jar.)
1 teaspoon white miso
¼ teaspoon ground turmeric
Pinch of black pepper

Instructions
Add all ingredients to a blender and blend to your desired consistency.  Add water 1 Tablespoon at a time in order to thin out the dressing, if desired. 
Store covered in the fridge for up to 7-10 days.

Nutritional Information: (1 of 6 servings) 80 calories; 4.9 g fat; 0.7 g saturated fat; 0 mg cholesterol; 502 mg sodium; 6.1 g carbohydrates; 1.6 g fiber; 1.8 g sugars; 2.4 g protein; calcium 55 mg; iron 1 mg; 118 mg potassium

Although the salad dressing tastes great on just about any salad, this salad combo (pictured above) along with the Asian-Style Salad Dressing is pretty darn fantastic:

Power Greens

Green or Purple Cabbage

Blanched Broccoli (stems and/or florets)

Cherry Tomatoes

Yellow Bell Pepper (red or orange peppers are fine too)

Jicama

Sumac Onion Salad

Walnut Dukkah*

Vegan Feta

Malden Salt or Kosher Salt (sprinkle over the greens before adding the other ingredients)

Freshly Ground Pepper (sprinkle over the greens before adding the other ingredients)

Asian-Style Salad Dressing

*Homemade Walnut Dukkah: Makes roughly 1 cup (more than what you'll need) 

1/2 cup walnut halves

1/3 cup sesame seeds

2 Tablespoons cumin seeds

2 Tablespoons coriander seeds

1 teaspoon flaked sea salt

Preheat the oven to 350 F.  Place the walnuts on a baking pan and roast them for 5-10 minutes or until they become slightly darker and fragrant. Remove the walnuts and set aside. Toast the sesame seeds in a skillet over medium heat, about 3 minutes or so.  Place the sesame seeds in a bowl with the walnut pieces.  Add the cumin and coriander seeds to the now empty skillet and toast for 2 minutes, stirring frequently.  (They will making a popping sound.) Place the toasted spices, the walnuts, the sesame seeds, and salt in a spice grinder and grind.  Store in an air tight container in the fridge.  Sprinkle over salads, soups, hummus and anything else you fancy.

Curry Dressing (Vegan, Gluten Free & No Oil)

Here I've made a triple batch of this scrumptious dressing.

Here's a simple veggie salad topped with Crispy Air Fryer Tofu
and drizzled with Curry Dressing,
served along with Pear Cranberry Chutney and sliced oranges.

Recipe from Monkey and Me Kitchen

Yield: 2/3 cup dressing

This is my husband's absolute favorite dressing.  And, no wonder!  It's slightly sweet, slightly tangy and full of flavor.  Of course, it goes well on any salad, but it's also delicious over roasted veggies and tofu too.  Those of you who eat poultry and pork, it would be a perfect sauce to drizzle over.  I make this often and when I do, I double or triple the recipe so that I can easily add a bit of WOW to our meals.

3 Tablespoons tahini
2 Tablespoons brown rice vinegar
1 Tablespoon white wine vinegar
2 Tablespoons water
1 Tablespoon + 1 teaspoon maple syrup
2 teaspoons tamari
1 teaspoon miso
1 teaspoon curry powder
1-2 Tablespoons finely chopped fresh cilantro 

Place all ingredients in a small bowl and whisk until smooth.  For best flavor after refrigeration, remove from the fridge and allow to sit for 30 minutes to come to room temperature before serving.

Nutritional Info:  (2 Tablespoons serving) 67 calories; 4.4 g fat; 0 mg cholesterol; 5.5 g carbohydrates; 0.9 g fiber; 2 g protein

Thai Kabocha Squash Curry (Vegan)

Here you see Thai Kabocha Squash Curry served with brown rice. 
Also pictured is a bowl of fresh plums with
Homemade Instant Pot Cashew Yogurt and Lemon Poppy Seed Granola. 

Recipe from Rainbow Plant Life (Nisha Vora)

Husband-Tested in Alice’s Kitchen

Serves 6

Kabocha squashes are turning up at the grocery stores and I couldn’t help myself, even though it’s still summery outdoors.  But what a treat this was!  Good enough for company, as I like to say.  This was full of flavor and definitely comforting, so perfect for autumn/winter time.  And, it freezes well.  Rainbow Plant Life comes through again.  All of the recipes I’ve tried from Nisha’s YouTube channel/blog have been excellent.

Ingredients

1 medium kabocha squash

½ -1 cup water (or vegetable broth)

1-1½ Tablespoons coconut oil* (or oil of choice)

1 large yellow onion, diced

2 medium carrots, peeled and diced

Kosher salt or sea salt to taste

Black pepper to taste

4 cloves garlic, minced

2- inch piece ginger, grated or finely minced

1-2 Thai bird’s eye chili peppers, thinly sliced* (optional)

¼ cup red curry paste (use less to make it less spicy) (I used 1/8 cup.)

1 (13.5 ounce) can “lite” or reduced-fat coconut milk (I used full fat coconut milk because that’s what I had on hand.)

1 Tablespoon maple syrup, agave nectar, or coconut sugar

1 Tablespoon reduced sodium tamari** (gluten-free soy sauce)

1 Tablespoon white or yellow miso paste*** (optional but recommended)

1 teaspoon ground turmeric

2 (15 ounce) cans chickpeas (rinsed and drained) or about 3 cups cooked chickpeas

1-2 Tablespoons freshly squeezed lime juice

½ cup fresh cilantro, roughly chopped

For serving: white or brown rice or grains of choice

Instructions

Preheat the oven to 400°F (205°C) and line a sheet pan with parchment paper for easy cleanup.

Use a large, sharp knife to slice the kabocha squash in half. Once sliced in half, use a spoon to scoop out the seeds. Lightly brush each squash half with a bit of oil (coconut oil or avocado oil) and sprinkle with salt and pepper.

Place the squash halves, flesh side down, on the sheet pan. Roast for 40-45 minutes until the flesh is very tender. If your squash is large, bake for an additional 10 minutes.

Once it’s cool enough to handle, use a spoon to scoop the flesh out of the skin, and discard the skin. Place the kabocha squash flesh in a blender and add ½ cup water (or vegetable broth) and puree until very smooth. You should end up with approximately 3 cups of liquid. (I added 1 cup of veggie broth to make it less thick.)

While the kabocha squash is roasting, prepare the rest of the ingredients. Chop the onions, carrots, garlic, ginger, and chile peppers, and measure out the spices and other ingredients.

Heat a Dutch oven or a large nonstick saucepan over medium-high heat. Add the coconut oil, and once it’s shimmering, add the onions and carrots along with a pinch of salt and pepper. Cook the vegetables for 7-8 min, or until they are very tender and lightly browned.

Add the garlic, ginger, chile peppers (if using) and the red curry paste. Cook for 2 minutes, stirring to coat the vegetables in the aromatics. If you aren’t using a nonstick skillet, you may need to add a tablespoon of water to prevent the mixture from drying out and burning.

Pour the pureed kabocha squash sauce into the pan, then add the lite coconut milk, tamari, miso paste (if using), maple syrup, and turmeric, and black pepper to taste. Stir or whisk until the mixture is smooth and creamy.

Add the canned chickpeas and stir to combine. Bring the mixture to a simmer and cook for 15-20 minutes, or until the curry has become thick and creamy, and the veggies are fully softened.

When ready to serve, stir in the lime juice and cilantro. Serve with white rice or grains of choice.

Notes

*If you are sensitive to spicy food, omit the chile peppers. Alternatively, you can use a less spicy pepper, such as a jalapeño pepper.

**Tamari is gluten-free but soy sauce is not, so if you use soy sauce, just keep in mind that the recipe won’t be gluten-free.

***The miso paste adds a deep, complex umami flavor. If you don’t have any, you’ll want to add a bit of salt at this stage.

****331 Calories per serving

White Miso Brothy Beans (Vegan)

Recipe from Tried and True Kylie Perrotti 

Husband-Tested in Alice's Kitchen

Makes 4 servings

It's such a simple dish with just a few ingredients and, yet, this soupy-stewy bean supper checked all the boxes for us, especially the husband.  I served it with some veggie broth sauteed bok choy drizzled with 1-Minute Sauce, grapes and farmers market bread toasted.  

2 teaspoons neutral cooking oil

2 shallots, peeled and quartered

4 Roma tomatoes, quartered

2 Tablespoons white miso paste

4 cups vegetable broth

2 (15 oz.) cans cannellini beans, drained and rinsed

1/2 cup fresh parsley, minced

Sea salt, to taste

Freshly ground pepper, to taste

1 Tablespoon fresh lemon juice

Heat the oil in a wide pot over medium heat.  Add the shallots and cook for 1 minute, just until they begin to sweat.

Place the tomatoes in an even layer in the pot.  Ensure they are on the cut sides and not on the skins.  Turn the heat to high and cook for 3-4 minutes or until the tomatoes and shallots begin to char.

Reduce heat to medium and add the miso paste into an open spot in the pot.  Mash it into the pot with a spoon.  Cook for 45 seconds until it begins to brown.  Pour in the vegetable broth and whisk the miso until it is completely combined.  Taste and season with salt and pepper.  

Add the beans and bring to a boil.  Boil for a few minutes until the broth reduces and thickens slightly.  Reduce the heat to low and simmer for 10 minutes.  Add the parsley and lemon juice and stir to combine.  

Nutritional Information:  251 calories; 42 g carbohydrates; 19 g protein; 4 g fat; 854 mg sodium; 12 g fiber; 4 g sugars; 19 mg vitamin C

Macadamia Nut or Brazil Nut Ricotta Cheese (Vegan)

Recipe from Dolly and Oatmeal 

Husband-Tested in Alice’s Kitchen

Makes about 1 cup 

I’ve made this “cheese” several times now.  It’s especially nice to use as a spread on toast with a thick slice of summer tomato (see above photo.)  It has a very subtle sweet flavor from the nuts.  My husband LOVES this.  This cheese can be used in any recipe calling for traditional ricotta cheese like lasagna, pizza or any pasta dish. I like the fact that as long as I have nuts in my fridge, I can easily whip this up instead of running to the grocery store.  

1 cup Macadamia nuts or Brazil nuts (Soak the nuts in water overnight to soften.)

1 1/2 Tablespoons Nutritional Yeast

2 teaspoons Apple Cider Vinegar

1 1/2 teaspoons Fresh Lemon Juice

2 teaspoons Mellow White Miso Paste

2 cloves peeled Garlic 

8-10 Tablespoons Water

1/4 teaspoon Sea Salt or Kosher Salt

Drain and rinse the soaked nuts.  Place them in a high speed blender.  Add the nutritional yeast, vinegar, lemon juice, miso, and garlic.  Blend on high, scraping down the sides of the blender.  Then add the water one Tablespoon at a time until you get the consistency you wish.  Season with the salt.  Store the ricotta cheese in an airtight container until ready to serve.

To make the delicious dish pictured (adapted from a recipe found at Eating Well, add about 1 Tablespoon pesto and 1-2 Tablespoons Parmesan cheese to the ricotta cheese and stir well.  Spiralize 1 to 2 zucchini or summer squash.  Toss the zucchini with a bit of olive oil.  Sprinkle with salt and pepper.  Place in little “nests” on a parchment lined baking sheet.  Dollop some of the ricotta cheese over the top of the nests.  Place the baking sheet under the broiler for about 5 minutes (watch carefully so they don’t burn) or until toasty brown.  

Optional for Serving: Vegan Parmesan Cheese and/or Pesto

Pictured above is an adaptation of No-Bake Summer Lasagna.  I used the Macadamia Nut Ricotta Cheese instead of dairy ricotta.  I also used whole-grain noodles instead of lasagna noodles.  Yum!

Macadamia Nut or Brazil Nut Ricotta (Vegan)

 

Recipe from dollyandoatmeal.com

Husband Tested in Alice's Kitchen

Makes about 1 cup

Whether you eat dairy or not, this vegan ricotta "cheese" is pretty marvelous and very easy to make.  Use it as a spread on toast with summer tomatoes or in your favorite pasta dish.  

1 cup Brazil nuts or Macadamia nuts

1 1/2 Tablespoons nutritional yeast

2 teaspoons apple cider vinegar

1 1/2 teaspoons fresh lemon juice

2 teaspoons white mellow miso paste

2 cloves garlic

8-10 Tablespoons water 

1/4 teaspoon salt

Optional:

2 Tablespoons Parmesan cheese or vegan Parmesan cheese

1 teaspoon olive oil

Begin by soaking 1 cup of Brazil nuts in water overnight. (Soaking the nuts softens them up for the blender.) Then after rinsing and draining the nuts in the morning, pop them in the blender with 1 1/2 Tablespoons nutritional yeast, 2 teaspoons apple cider vinegar, 1 1/2 teaspoons fresh lemon juice, 2 teaspoons white mellow miso paste, 2 cloves garlic, 8-10 Tablespoons water, and 1/4 teaspoon sea salt. If using, add the Parmesan cheese and olive oil.  Blend this mixture for about 1 minute until smooth. 

I used 1/2 cup of the "cheese" for the pasta pictured above by I dolloping it onto some pasta along with farmers market cherry tomatoes, garlic, and a small onion, and zucchini that I sauteed along with some homemade pesto. I used the rest of the ricotta to spread on toast with thick slices of tomatoes for lunch. 

Oyster Mushroom Bacon (vegan)

Recipe from Nikki Vegan

Serves 2 

I've learned so much about eating meatless, vegan and/or plant based meals from YouTube videos.  One of my favorite channels is Nikki Vegan.  She prepared this "bacon" using oyster mushrooms that looked so dang good, I just had to try it.  I was lucky to find some locally produced oyster mushrooms at the farmers market this past weekend and so I was all set.  This is delish and definitely a keeper of a recipe.  Now that I know how to make this bacon, I'm looking forward to tomato season!

1 heaping teaspoon white miso paste

1 Tablespoon tomato sauce or puree

1 teaspoon smoked paprika

1-2 cloves fresh garlic, minced

1 teaspoon oil (olive oil, canola oil, or avocado oil)

1 teaspoon liquid smoke

1 teaspoon soy sauce

1 teaspoon maple syrup

Kosher or sea salt, to taste

Freshly ground black pepper, to taste

Olive oil or avocado oil or canola oil (for brushing griddle)

2-3 large oyster mushrooms, torn into pieces

Mix the marinade ingredients until well combined.  Heat a griddle or skillet to medium-high.  Add the mushrooms.  Use another small skillet or a grill press to press down the mushrooms.  Leave them be for a few minutes or until they are browned with grill marks on the bottom.  Remove the grill press.  Flip the mushrooms over.  Brush some of the marinade onto the mushrooms.  Leaves the mushrooms be for a couple of minutes or until the bottoms are browned.  Flip them over once again and brush the tops with the marinade.  Continue to cook a bit longer to allow the mushrooms to caramelize with a bit of charring. Serve.

These taste terrific as a topping to Mashed Avocado & Pea Toast.  

Toast up some whole grain bread.  While the bread is toasting, mash 1 avocado with about 1/2 cup peas.  (I use thawed frozen peas.) Add a sprinkling of nutritional yeast, rice vinegar (and/or tamari) and salt and pepper.  Spread it over the toast.  Add the Oyster Mushroom Bacon on top.

Here's an updated photo of the scrumptious
Oyster Mushroom Bacon sandwich.

Sweet & Spicy Miso Roasted Sweet Potatoes with Sambal Tahini Mayo (Vegan)

Recipe from PickUpLimes

Husband-Tested in Alice’s Kitchen

Makes 2-3 servings

Well, this just knocked our socks off!  Wowza!  I’m excited to find another fabulous recipe using sweet potatoes.  Make this now!!

Sweet Potatoes

3 medium sweet potatoes, scrubbed

1 Tablespoon sesame oil

2 teaspoons miso paste

2 teaspoons sambal oelek

2 teaspoons maple syrup

1 teaspoon freshly grated ginger

Spicy Sambal Tahini Mayo

1 Tablespoon vegan mayo

1 Tablespoon tahini

2 teaspoons water

1 teaspoon sambal oelek

1 teaspoon sodium reduced soy sauce or tamari sauce

Preheat the oven to 350F.  Keep the skin on the potatoes for extra crispiness and fiber, if desired.  Otherwise, peel the potatoes.  (I keep the skin on.). Wash and cut the sweet potatoes into wedges.

To a large bowl or pie plate, combine the sesame oil, miso paste, sambal, maple syrup, and ginger.  Use a fork to mash and mix to combine.  Add the sweet potato wedges and toss to coat. 

Transfer the coated sweet potatoes to a parchment lined baking sheet.  Roast at 350F for 35-40 minutes or until for tender and golden on the edges.  Tip:  once the potatoes are baked, you can crisp them up a bit more by turning on the broiler and broiling them for 1-2 minutes.

While the potatoes are roasting, make the mayo.  Add all the mayo ingredients to a small bowl and mix to combine.  You can serve the sweet potatoes drizzled with the mayo or you can serve the mayo as a dipping sauce.

You can store any leftovers in an air-tight container in the fridge for up to 3 days.  They are best reheated in the oven.  You can also roast other vegetables such as bell peppers, carrots or zucchini for this recipe.

Sheet Pan Veggie Dinner with Broccoli, Sweet Potato, Tofu, Chickpeas & Miso Maple Dressing

Recipe from Vegan Richa

Husband-Tested in Alice’s Kitchen

Serves 3

When the husband says, “I could eat this every day,” I know I’ve found a keeper of a recipe.  When I told him the recipe author suggested that this could be served on a tortilla as a taco, I could see the wheels turning.  It’s an easy dinner to make, but there is a spice mixture to measure out and a dressing to make, so next time I make this, I’ll make an extra batch of the spice mixture for another time.  The dressing can be made and the prep dishes can be washed while the sheet pan of veggies roast.  This is good enough to serve to company!

Spice Mixture:

¾ teaspoon chipotle pepper powder

½ teaspoon red pepper flakes

½ teaspoon smoked or sweet paprika

¾ teaspoon garlic powder

½ teaspoon onion powder

¾ teaspoon kosher or sea salt

½ teaspoon oregano

1/8 teaspoon freshly ground black pepper

1/8 teaspoon ground cinnamon

Veggie Mixture

1 head broccoli, cut into bite-size pieces

1 cup peeled and cubed sweet potato (1 small)

1½ cups cooked chickpeas, drained and rinsed (After rinsing, place the chickpeas on a clean towel to dry.)

1 cup tofu, pressed for 10 minutes and cubed (about ½ package)

½ bell pepper, sliced (any color)

2 teaspoons olive oil

Miso Maple Lime Dressing:

1 Tablespoon fresh lime juice

1 Tablespoon miso

1 Tablespoon water

1 ½ Tablespoons maple syrup

Pinch of kosher or sea salt

Pinch of smoked paprika

1 teaspoon olive oil

Flavor Crunch

3 Tablespoons hulled sunflower seeds

3 cloves garlic, finely chopped

Cooking spray

Greens for serving

Preheat the oven to 400 F.  Line a large rimmed baking sheet with parchment paper (optional.) Add the broccoli, sweet potato, pepper to the baking sheet and toss with oil.  Add the chickpeas and the tofu.  Sprinkle the veggies, beans and tofu with the spice mixture. Toss gently to coat.  Spread the spice coated mixture out so that it’s a single layer on the baking sheet.  Roast for 25 minutes.  Meanwhile, make the dressing by whisking the dressing ingredients in a small bowl.  Set the dressing aside.  When the oven timer dings, sprinkle the veggie-tofu mixture with the sunflower seeds and garlic.  Spray oil on top of the garlic and seeds.  Bake for another 10 to 15 minutes or until the veggies are done to preference and the chickpeas are roasted.  Add some greens to a plate.  Place the roasted veggie-tofu mixture over the top of the greens.  Drizzle with the dressing and serve. 

Notes:  You can substitute the oil with a mixture of broth and lime juice.  You can use chickpea miso in the dressing and more chickpeas or veggies instead of tofu if you wish this to be soy free.  You can also serve this in tacos with the dressing and avocado.

Nutritional Information: (1 of 3 servings) 411 calories; 52 g carbohydrates; 20 g protein; 15 g fat (1 g sat. fat); 693 mg sodium; 828 mg potassium; 12 g fiber; sugars 15 g; Vitamin A 7500IU; Vitamin C 111 mg; Calcium 203 mg; Iron 4.8 mg