10 minute read
Tidewater Kitchen - Vegetarian: Pamela Meredith
We’re Not All Vegetarians, But. . .
Whether you’re a lifelong vegetarian and want to mix up your usual rotation of dinner recipes, or an omnivore wondering what you can make for dinner if you have no meat, I’m betting you can find a few meatless recipes to love, from the mushroom black bean burritos to a super, healthy cauliflower soup and chickpea salad. From restaurant menus to supermarket aisles, the range of meatless dining options continues to grow. That’s because Americans seem to
be hungry for vegetarian choices. Almost 30 percent of us eat from meatless meals each week.
By eating vegetarian, we are more conscious of eating a healthier diet. We are eliminating processed food, junk foods and soft drinks. Sugar, salt and fat make junk food delicious but compromise our immune systems and override our brain’s inclination to say “enough” is enough. Ultraprocessed food also sets us up for inflammation.
If you haven’t thought of cooking from scratch, you might consider making meals at home to chop your food costs. If you focus on real food, nutrients tend to take care of themselves. In general, a dietary pattern that is higher in plant-based foods such as vegetables, fruits, whole grains, legumes, nuts and seeds and lower in animal-based foods is more health promoting! I love food, but I love real food.
Highly processed food is not re-
ally food. I know its not real food because of how I feel afterward. My stomach is unhappy, I feel jittery and hungry right after I eat. Real food can both delight the senses and nourish the body. Not only is it more delicious, it is more affordable as well.
POTATO PANCAKES with CHUNKY
VEGETABLE STEW
4 servings Vegetable Stew: 1 T. olive oil 1 cup chopped onion 2 garlic cloves, minced 1 t. ground cumin 1/4 t. dried crushed red pepper 12 ounces (1/2-inch cubes) zucchini 1 28 oz. can diced tomatoes 1 15 1/2-oz. can garbanzo beans (chickpeas), rinsed & drained 12 Kalamata olives, pitted, chopped
Potato Pancakes 2 pounds russet potatoes, peeled, coarsely grated, squeezed dry in towel 1/3 cup grated onion 2 T. all-purpose flour, or gluten free if you want that option Nonstick vegetable oil spray 4 t. olive oil
Stew: Heat oil in large heavy saucepan over medium-high heat. Add onion; sauté until tender, about 5 minutes. Add next 3 ingredients; stir 1 minute. Add zucchini
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and tomatoes with juices; bring to boil. Reduce heat and simmer until zucchini is tender, stirring occasionally, about 10 minutes. Add garbanzos and olives; simmer 3 minutes. Pancakes: Preheat oven to 300°. Mix first 3 ingredients in bowl. Season with salt and pepper. Working in batches, spray large nonstick skillet with nonstick spray; add 1 teaspoon oil. Heat over mediumhigh heat. Add potato mixture by 1/3 cupfuls, spreading each to 3-inch round. Cook until pancakes are brown, about 5 minutes per side. Transfer to baking sheet; keep warm in oven.
Place 3 pancakes on each of 4 plates and spread the stew on the pancakes.
BLACK BEAN BURRITOS with MUSHROOMS Serves 6
2 T. olive oil 2 medium onions, sliced 3 garlic cloves, minced 10 oz. button mushrooms, sliced 10 oz. cremini mushrooms, sliced 1 T. chili powder 1 15-oz. can black beans, drained 3/4 cup purchased tomatillo salsa 1/2 cup chopped fresh cilantro 6 9- to 110-inch 98% fat-free flour tortillas 6 T. shredded Mexican cheddar cheese or crumbled goat cheese
Heat 1 tablespoon oil in large nonstick skillet over medium-high heat. Add next 3 ingredients, sauté until onions are brown, about 20 minutes. Add remaining oil and all
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mushrooms; sauté 5 minutes. Stir in chili powder. Sauté until juice evaporates, about 5 minutes. Add beans and salsa; sauté 3 minutes. Stir in cilantro. Season with salt and pepper.
Meanwhile, preheat oven to 350°. Wrap tortillas in foil; heat in oven 15 minutes. Place 1 tortilla on each of 6 plates. Spoon mushroom mixture down center of each tortilla, dividing equally.
Sprinkle each with one tablespoon shredded Mexican blend cheese or goat cheese. Fold short ends of tortilla over filling. Roll up, enclosing filling.
CHICKPEA SALAD 4 servings
This chickpea salad is loaded with avocado, cucumber, tomato, feta cheese and herbs, all tossed in a Greek-style dressing. A healthy chickpea salad is a great addition to any barbecue, potluck or picnic!
2 cups canned chickpeas, drained and rinsed 1 avocado, peeled, pit removed, and diced 1 cup cherry tomatoes, halved 1 cup cucumber, quartered and sliced 1/4 cup red onion finely diced 1/2 cup crumbled feta cheese (optional) 1/4 cup chives, thinly sliced
For the dressing:
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1/4 cup olive oil 1 t. Dijon mustard 2 T. red wine vinegar 1 T. lemon juice 1/4 t. garlic powder 1/4 t. onion powder 1/2 t. dried oregano salt and pepper to taste
Place the chickpeas, avocado, tomatoes, cucumbers, red onion, feta cheese and chives in a large bowl.
For the dressing: Combine all of the ingredients in a jar and shake vigorously to combine. Store in the refrigerator for up to one week.
Pour the dressing over the vegetables and toss gently to coat. Garnish with additional feta and chives if desired, then serve.
To make in advance, follow the recipe as directed, except omit the avocado and feta. Cover and store in the refrigerator for up to 8 hours. Prior to serving, stir in the avocado and feta.
CAULIFLOWER SOUP with
EASY SOURDOUGH CROUTONS
14 oz. sourdough bread 1/4 cup olive oil 1 t. dried parsley 1 t. fresh thyme 1/2 t. salt 1/2 t. garlic powder 1/2 t. ground black pepper Cauliflower Soup: 2 T. olive oil 1 head of cauliflower, cut into pieces 1/2 white onion, diced 4 cloves garlic, minced 1 t. sea salt 1/4 t. black pepper 1 15-oz. can full-fat coconut milk 2 cups vegetable broth
First, make the sourdough croutons.
Preheat the oven to 400° and slice and cube the sourdough loaf.
Add the cubed sourdough to a sheet pan and top with the olive oil, dried parsley, thyme, garlic powder, salt and pepper. Toss together until the bread is completely coated in the oil and seasoning.
Add the tray to the oven and bake for 15-20 minutes until the croutons are crispy. Remove from the oven and let cool.
While the croutons are toasting, add olive oil, salt and pepper to another sheet pan. Add the cauliflower, onion and garlic and stir to coat with the oil and seasonings. Roast at 425 degrees (use degrees symbol) for 20 minutes, then remove from oven and cool.
Add the cooled veggies to a blender or food processor, or use your immersion blender. Add the canned coconut milk and vegetable broth, blending all the ingredients together until smooth.
Pour into a container and refrigerate for later. If you are ready to eat, place in a stock pan to heat together, tasting and adding more salt and pepper if needed. Top with the homemade croutons and your favorite nut or seed. Enjoy.
BAKED PENNE with BROCCOLI and THREE CHEESES 4 Servings
2 t. olive oil 3 garlic cloves, minced 2 cups penne pasta 3 cups 1-inch broccoli florets 2 cups purchased marinara sauce 1 cup (packed) coarsely grated lowfat mozzarella cheese 1/2 cup low-fat ricotta cheese 1/2 cup chopped fresh basil 2 T. grated Parmesan cheese
Stir oil and garlic in small skil-
Tidewater Kitchen Transfer to 11 x 7 x 2-inch glass dish. Sprinkle remaining mozzarella and Parmesan all over. Preheat oven to 400°. Bake pasta uncovered until cheese melts, about 20 minutes. Let stand 5 minutes.
let over medium heat 1 minute; set aside. Cook penne in large pot of boiling salted water until almost tender, about 11 minutes. Add broccoli; cook 1 minute. Drain.
Mix marinara, 1/2 cup mozzarella, ricotta, basil, 1 tablespoon Parmesan and sautéed garlic in large bowl. Add pasta and broccoli; toss. Season with salt and pepper.
CURRIED COCONUT TOFU with BASMATI GREEN RICE
4 servings 1/4 cup unsweetened shredded coconut 1 3/4 cups water 1 t. sea salt 1 cup basmati rice 3/4 cup unsweetened light coconut milk 4 t. minced fresh ginger 1 T. fresh lime juice
2 large garlic cloves, minced 2 T. olive oil 16 oz. extra-firm tofu, drained, patted dry and cut into 1/2-inch cubes 1/2 cup thinly sliced green onions 2 t. curry powder 1 t. ground cumin 1/8 t. dried crushed red pepper 1 cup whole cherry tomatoes 2 T. chopped peanuts
Stir shredded coconut in small nonstick skillet over medium heat until light golden, about 5 minutes. Transfer to bowl.
Bring water and salt to boil in heavy medium saucepan. Stir in rice; bring to boil. Reduce heat to low, cover and simmer until water is absorbed and rice is tender, about 18 minutes.
Meanwhile, puree cilantro, 1/2 cup coconut milk, 1 teaspoon ginger, lime juice, and half of garlic
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in blender. Mix puree and coconut into rice. Set aside.
Heat oil in large nonstick skillet over high heat. Add tofu; stirfry until golden, about six minutes Add onions, curry, cumin, red pepper, remaining ginger and remaining garlic. Stir-fry 1 minute. Stir in tomatoes and remaining coconut milk. Season with salt and pepper to taste.
Divide the rice among 4 plates. Top with the tofu mixture and sprinkle with peanuts. Enjoy.
OLD-FASHION GLUTEN-FREE
APPLE CUPCAKES
2 1/3 cups gluten-free flour 1 cup organic cane sugar 2 t. baking soda 3/4 t. salt 1 t. cinnamon 1/4 t. ginger 1/4 t. nutmeg 2 large eggs, at room temperature 8 T. unsalted butter, softened 4 cups finely chopped unpeeled apples
Brown Sugar Frosting 2 1/4 cups confectioners’ sugar 7 T. butter 2/3 cup brown sugar 1/4 t. salt 1/4 cup milk 3/4 t. vanilla extract
Preheat the oven to 350°. Add paper cups to mini muffin tins. To
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Tidewater Kitchen ture comes together and becomes pretty uniformly crumbly, stop make the mini cupcakes: Mix all of mixing; you don’t want it to turn the ingredients except the apples into a cohesive mass. in a large bowl. As soon as the mix- Add the apples and mix until the apples release some of their juice and the stiff mixture becomes a thick, creamy batter, somewhere between cookie dough and brownie batter in consistency. Don’t worry if the mixture doesn’t immediately loosen up; this will take about 3 minutes at low speed in a stand mixer. Using a mini ice cream scooper, drop the batter into each mini muffin tin. Bake the mini cupcakes for 18 minutes, or until a toothpick inserted into the center comes out
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