The Fringe News: Vegetarian

Showing posts with label Vegetarian. Show all posts

Monday, November 21, 2016

4 Easy Ways to Make Roasted Vegetables for Meatless Monday

You’re already getting yourself psyched up for Thanksgiving — maybe you’ve even started some of your prep work — so there’s no need to overcomplicate dinner this week. We’re focusing our attention on four delicious ways to prepare roasted vegetables for Meatless Monday.

These recipes are rich in flavor, but they’re super easy to make and don’t create a lot of mess or dishes; you’ll have more than enough of that come Thursday. It doesn’t hurt that these recipes are healthy too, giving you a bit more leeway for that second piece of pumpkin pie in a few days.

This super simple roasted carrot dish brings out the best in the autumnal vegetable. We like to get as many different colors of carrots as possible — red, orange, white, yellow, and purple — to make this dish as visually arresting as it is delicious. All the carrots need is a touch of honey and some fresh rosemary, and, of course, a little over half an hour in the oven, to become succulent, sweet, and moreish.

roasted vegetables - roasted chickpeas — Roasted Chickpeas Image from Shutterstock

Once we discovered roasted chickpeas, pretty much every other salty snack we bought went straight out the window. You have crunch, you have spice, and not only that, chickpeas are full of protein and much more satiating (and better for you!) than other common choices like chips or popcorn.

roasted vegetables - roasted broccoli — iStock/nata_vkusidey

It’s really no surprise that blogger Adam Roberts called this broccoli “the best broccoli of your life.” The key combination of high heat to bring out the natural sweetness and nuttiness in the crucifer plus just the right amounts of garlic, lemon, and Parmesan cheese makes this broccoli one of our favorite roasted vegetables ever.

root vegetable fries — Image: Kate Gavlick

Root vegetables were made for roasting. Celeriac, sweet potato, carrots, and parsnips all contain natural sugars that are caramelized by the roasting process, making them super sweet and delicious. In this recipe, the fall vegetables are also seasoned with just a touch of paprika for spice. We love this recipe just as much for Meatless Monday as for a healthy side dish option on Thanksgiving.

Emily Monaco

Emily Monaco is an American writer based in Paris. She is particularly interested in the ways in which the stories of one person, one ingredient, one tradition can illustrate differences and similarities in international food culture. Her work has been published in the Wall Street Journal, Paste Magazine, and Serious Eats. Twitter: @emiglia | www.emilymmonaco.com.

Sunday, November 20, 2016

Paleo Pumpkin Pie from Scratch: The Most Delicious Pumpkin DIY Ever

paleo pumpkin pie

Pumpkin (and pumpkin spice everything) season is quickly coming to an end. What better way to celebrate the pinnacle of this seasonal favorite than with a paleo pumpkin pie made from scratch? Get ready to bookmark this recipe for every single pumpkin season to come.

There’s no need to feel guilty about indulging in a piece of pumpkin pie this Thanksgiving. Especially when it’s a piece of homemade paleo pumpkin pie made without artificial ingredients, gluten, dairy, or refined sugars and flours.

In fact, this pie is almost a health food.

paleo pumpkin pie

Caveman-Approved Pie Ingredients

We’re pretty sure that our Paleolithic ancestors would be on board with this pumpkin pie. Instead of common allergens and processed ingredients, this pie is made up of just a handful of pantry staples and spices. These include:

Almond Flour

Not to be confused with almond meal, almond flour is made with blanched almonds that have had their skins removed.

This flour is typically finer and acts more like white flour in baking, creating a fluffier and lighter texture than almond meal. (Almond meal, FYI is ground up whole almonds – skins included.)

Almonds are high in heart-healthy monounsaturated fats, which have been linked with a reduced risk of heart disease. These nuts also boast the antioxidant powers of vitamin E, which supports cell damage and aids in skin and hair health.

Coconut Oil & Coconut Milk

This healthy fat is a rich source of medium chain triglycerides that help to increase beneficial HDL cholesterol and reduce “bad” LDL cholesterol. By increasing HDL in the body, coconut oil helps to promote heart health and reduce the risk of heart disease.

Another reason to totally love coconut oil (and coconut whipped cream) is due to the fact that it keeps your hormones healthy.

According to Dr. Axe, “eating a variety of foods high in short, medium and long-chain fatty acids is key to keeping your hormones in check. Your body needs various types of fats to create hormones, including saturated fat and cholesterol.”

Not only are these healthy fats (found in coconut, nuts, wild salmon, and grass-fed butter) fundamental building blocks for hormone production, but they also aid in reducing inflammation and boosting metabolism.

paleo pumpkin pie

Eggs

One of the highest quality animal protein sources around, eggs are an underrated superfood. Eggs are rich in protein (six grams per egg), B vitamins, vitamin A and D, anti-inflammatory omega-3 fatty acids, antioxidants, and iodine.

Chose organic pasture-raised eggs (a step above cage-free eggs), which yes, cost the most. But, we swear, they’re worth the splurge. Pasture-raised eggs can be found at your health food store or local farmers market.

The chickens that lay these eggs are given the ability to roam around in pasture eating their natural diet filled with beneficial and nutritious bugs and worms. Their happy lifestyle and healthy diet equals healthier eggs for us. Total win-win.

Maple syrup

Instead of using refined white sugar (which totally sucks) or brown sugar in this paleo pumpkin pie, we’re using maple syrup.

Pure maple syrup (not maple sugar liquid, à la Aunt Jemima) is a low glycemic sweetener that’s filled with beneficial compounds noted to prevent diseases like heart disease, cancer, and Alzheimer’s.

paleo pumpkin pie

Pumpkin

We hate to break it to you, but the cans labeling themselves as “pumpkin” are actually just winter squash impostors. Most likely, the cans are made up of butternut, hubbard, boston marrow, or golden delicious squash – or even a blend of a few squash.

Making pumpkin puree with a real deal pumpkin (we like sugar pie pumpkin) is the most nutritious way to get your paleo pumpkin pie on.

Pumpkin is packed with vitamin A, a nutrient essential for a healthy reproductive and immune system, bone growth, and eye health. This winter squash is filled with beta-carotene, a carotenoid that helps to keep eyesight healthy.

Pumpkin is also rich in vitamins C and E, folate, calcium, iron, magnesium, potassium, protein, and fiber.

These simple whole food ingredients plus some warming spice action and a homemade coconut, vanilla, and maple whipped cream is the best way to take advantage of the end of pumpkin season. Happy Thanksgiving!

paleo pumpkin pie

Homemade Paleo Pumpkin Pie with Maple Coconut Whipped Cream

Yields One 9-inch Pie

Ingredients

Pie Crust:
2 cups blanched almond flour (not almond meal)
¼ tsp sea salt
2 Tbsp coconut oil, chilled
1 organic egg

Pumpkin Pie Filling:
1 sugar pie pumpkin (or 1 ½ cup pumpkin puree)
3 organic eggs
½ cup full fat coconut milk
½ cup maple syrup
1 tsp cinnamon
½ tsp ginger
½ tsp allspice
½ tsp nutmeg
¼ tsp cloves
¼ tsp sea salt

Maple Coconut Whipped Cream:
1 BPA-free can full fat coconut cream, chilled*
1 vanilla bean pod, seeds scraped
3-4 Tbsp maple syrup

Directions

*Begin with coconut whipped cream: It’s important to chill can of coconut cream for at least 24 hours in order for whipped cream to form. Open can and pour out coconut water settled on top. This water can be used for smoothies, etc.

Spoon hardened cream into a bowl with vanilla seeds and maple syrup. Beat with a hand mixer on high until whipped cream is smooth and creamy. Add more maple syrup for sweetness if desired. Cover and store in refrigerator until ready to use.

Roast the sugar pie pumpkin: Preheat oven to 350 degrees Fahrenheit. Remove the top stem and use a sharp knife to cut the pumpkin in half vertically and scoop out the seeds.

Place pumpkin half face down on parchment paper lined baking tray and roast at 350 F for 45-60 minutes, depending on the size of the pumpkin. When finished, the skin will be slightly darker and you should be able to easily pierce with a fork.

Allow pumpkin to cool slightly before handling. Scoop pumpkin flesh from skin and add to a high-speed blender or food processor. Blend until super smooth and creamy, which should take a minute or two. Measure out 1 ½ cups of puree for the pie filling and save the remaining for smoothies, cookies, etc.

Almond flour pie crust: Place almond flour and salt in food processor and pulse briefly. Add in chilled coconut oil and egg and pulse until mixture forms a ball. Press dough into a 9-inch glass pie dish and set aside while making the pumpkin filling.

Paleo pumpkin pie filling: add all ingredients to a high-speed blender or food processor. Blend until smooth and creamy, and all ingredients are thoroughly mixed. Pour pumpkin filling into pie dish.

Bake pie: at 350 degrees Fahrenheit for 45-60 minutes, or until pie is set. Allow pie to cool to room temperature and then chill for two hours before serving. Enjoy!

Photos by Kate Gavlick

Kate Gavlick

Kate is a Nutritionist with a Master"s of Nutrition from the National University of Natural Medicine in Portland, Oregon and the blogger and photographer of Vegukate. Kate believes in nourishing the whole body with real, vibrant foods that feed the mind, body, soul, gut, and every single little cell. Her philosophy is simple when it comes to food and nourishment: cut the processed junk, listen to your body, eat by the seasons, eat plates and bowls filled with color, stress less, and enjoy every single bite. When she"s not cooking in her too tiny Portland kitchen, Kate can be found perusing farmer"s markets, doing barre classes, hiking, reading, and exploring.

Friday, November 18, 2016

Gluten-Free Stuffing Perfected: It’s About Time!

Finally! A Perfect Vegan Gluten-Free Stuffing Recipe
Finally, just because you’re gluten-free doesn’t mean you’ll have to skip the stuffing this holiday season.

Make everyone’s favorite Thanksgiving dish allergen-free with this vegan and gluten-free stuffing recipe. This stuffing is so moist and flavorful, you’ll have no clue it’s not wheat-based.

With fresh herbs such as sage, rosemary, and thyme, this stuffing’s autumn flavors complete any Thanksgiving meal. It’s so delicious that it is almost certain to be devoured quickly, so good luck trying to save leftovers for the next day!

Gluten-Free Bread

For this recipe, I used Schar brand gluten-free baguettes which are also vegan. You can use another brand though if preferred. Be careful though when toasting since it may brown faster. Also, add the liquid extra slowly since it may absorb differently. You may find you’ll require less liquid than directed or more so just go off appearance.

Recipe Tips

There are two tricks to perfecting gluten-free stuffing. First, is toasting the bread. Unlike regular bread, gluten-free bread is more delicate and thus becomes soggy easily when mixed with liquids. By toasting the bread first, the cubes become strong enough to withstand liquid and mixing.

The second trick to delicious gluten-free stuffing is being cautious with the amount of liquid added. Even though toasting the bread makes it more durable, it’s still going to absorb the liquid quickly. So if you add too much broth, it’ll pool at the bottom. Always add the liquid gradually and while gently mixing. It’s better to add too little liquid than too much.

If your stuffing does become soggy, you can fix it by cooking it for longer. Once you’ve cooked it for 35 minutes, reduce heat to your oven’s lowest setting. Leave stuffing in the oven for an additional 20 minutes so it dries out a bit.

Finally! A Perfect Vegan Gluten-Free Stuffing Recipe

Gluten-Free Stuffing Recipe

Ingredients
2 gluten-free baguettes, cubed
2 tablespoons olive oil, plus extra for greasing
1 yellow onion, chopped finely
4 stalks of celery, chopped finely
1 carrot, peeled and chopped finely
2 garlic cloves, minced
2 teaspoons Italian herbs
1 teaspoon oregano
1 teaspoon fresh rosemary, minced
1 teaspoon fresh thyme, minced
1 teaspoon fresh sage, minced
1 ½ teaspoons sea salt
1 ½ cups vegetable broth

Directions
Preheat the oven to 400 degrees Fahrenheit and line a large rimmed baking sheet with parchment paper. Add cubed baguette to the baking sheet and bake for four minutes. Then, remove from oven and toss cubes. Return to oven and bake for an addition four minutes, or until crispy and golden brown.

Reduce oven temperature to 350 degrees Fahrenheit. Lightly grease a 9×13 baking pan with olive oil.

Heat olive oil over medium heat in a large skillet. Add onion and saute until translucent, about four minutes. Add celery and carrot and saute until softened, about six minutes. Reduce heat slightly and add garlic, herbs, and sea salt. Saute for two minutes and then remove from heat.

Add toasted bread cubes to a large bowl. Gradually pour in the vegetable broth, stopping every ¼ cup to gently mix. If liquid begins to pool at the bottom, then stop adding liquid. There should be just enough liquid to soften every bread cube without making it soggy and mushy.

Add the sauteed veggies to the bowl and gently stir until well combined. Transfer the stuffing to the baking pan. Bake for 35-40 minutes until the top is golden brown and firm to the touch. Be sure to check it around the 25-minute mark to ensure the top isn’t burning. Once finished baking, remove from heat. Serve immediately and enjoy!

Images via Karissa Bowers

Karissa Bowers

Karissa Bowers is a fashion and food blogger living a compassionate lifestyle. Karissa is the blogger of Vegan À La Mode where she shares her favorite vegan and gluten-free recipes and also her eco-friendly cruelty-free style. Her love for photographing food and her outfits, drove her to develop a passion for photography. After a few years of honing in on her photography skills, Karissa launched her business, Karissa Bowers Photography, where she shoots weddings and portraits. When she’s not taking photos or in the kitchen, you can find Karissa traveling and trying new vegan restaurants.

Monday, October 24, 2016

4 Filling Recipes Rich in Vegan Protein for Meatless Monday

If you’re under the impression that plant-based meals can’t be filling and hearty, you’ll convince even the most skeptical carnivores with these stick-to-your-rib dishes filled with vegan protein. Meatless Monday is a great time to try out these recipes, each of which features a vegan protein source like beans, lentils, or quinoa to make them filling and satiating.

Quick chili is one of our absolute favorite weeknight meals, because it’s easy to prepare and even easier to clean up. This vegan chili with red lentils is no exception — featuring kidney beans, and black beans, it’s super filling. There’s a good amount of spice, too, with fresh chili and ground spices. And to top it all off, it’s made in just one pot, leaving you ample time to prep a few garnishes while it simmers, like fresh avocado, chopped herbs, or raw onion.

Image care of Emily Monaco

Tiny Puy lentils are a French delicacy, with a peppery aroma and a toothsome texture. We love how quick they are to cook up — about half the time of their brown cousins — and especially how filling they are. This simple lentil recipe is just as tasty served hot or cold. A dollop of minted yogurt adds some calcium to the final dish, not to mention a nice unctuous creaminess, and it’s just as delicious with a vegan yogurt or even vegan sour cream.

Image care of Cookie and Kate

These super tasty tacos are full of the bright flavors of corn, cilantro, and lime. Two components make up the filling for these tacos. The first is a corn salad with cilantro, red radishes, lime, and jalapeño (you can add feta if you like or leave it out for a vegan taco). The vegan protein, meanwhile, comes in the form of black beans seasoned with onion and cumin. Pile both on top of corn tortillas for a delicious Meatless Monday dinner.

Image via Karissa Bowers

This burrito bowl features both quinoa and black beans for a vegan protein one-two punch. Almost effortless to prepare, this burrito bowl has a super-short ingredients list, made up mainly of pantry staples like quinoa, black beans, cumin, and paprika. Depending on what kind of Monday it has been, you can top the bowls with a simple jarred salsa or your favorite homemade guacamole. Whatever you choose, it’s going to be delicious.

Image care of Minimalist Baker

Emily Monaco

Thursday, October 13, 2016

Hearty Vegan Vegetable Soup Recipe with Sweet Potatoes and Chickpeas

Fall Vegan Soup Recipe with Sweet Potatoes, Chickpeas, and Rosemary

This comforting vegan vegetable soup recipe is full of hearty goodness with sweet potatoes and chickpeas and a touch of rosemary. Nourish your body and soul!

Fall is the optimal time to buy sweet potatoes since their peak season is October through December. These orange hued gems are full of health benefits which make them the ideal addition to this vegan soup recipe. Just one sweet potato has approximately triple the recommended daily allowance of vitamin A which aids the immune system. Sweet potatoes are also a great source of vitamin C, manganese, copper, pantothenic acid, vitamin B6, biotin, potassium, and fiber.

The trick to making soup filling and sustaining is to fill it with fibrous ingredients like chickpeas, also known as garbanzo beans. Homemade beans work great in this recipe, especially if you cook them with kombu which will help you digest them more easily.

Rosemary, another key ingredient in this soup, adds a fragrant touch that complements the sweet potatoes. Rosemary has been shown to have immune system boosting properties which may help ward off the dreaded fall cold.

This soup is extremely versatile, so the vegetables in it can be varied. You can easily swap the sweet potatoes for a winter squash or pumpkin if that’s what you have on hand. Feel free to play around with the ingredients!

This soup can be a filling meal all on its own but you can’t go wrong serving it with toast for dunking. Simply spread a light layer of vegan buttery spread such as Earth Balance on your bread of choice and toast until golden and crispy.

Hearty Vegan Soup Recipe For Fall

Vegan Vegetable Soup Recipe with Sweet Potatoes, Chickpeas, and Rosemary

Serves 4

Ingredients
3 tablespoons extra virgin olive oil
1 yellow onion, diced
3 cloves garlic, minced
3 stalks of celery, diced
1 medium sweet potato, peeled and cubed
1 large carrot, peeled and diced
3 Roma tomatoes
4 cups organic low-sodium vegetable broth
15 ounces cooked chickpeas, rinsed and drained
2 sprigs of rosemary
1 dried bay leaf
1 teaspoon sea salt
½ teaspoon ground black pepper

Directions
Heat oil in a large stock pot over medium heat. Add onion and sauté for about four minutes, until softened and translucent. Reduce heat slightly and add garlic and sauté for one minute. Add the celery, sweet potato, and carrot and sauté over medium heat for six minutes. If vegetables begin to stick to the pot, add another tablespoon of oil.

Meanwhile, slice each Roma tomato in half. Scoop out the seeds and discard. Then dice the tomatoes and set aside.

Add tomatoes, vegetable broth, chickpeas, rosemary, bay leaf, sea salt, and pepper to the pot. Bring soup to a boil over high heat and then reduce heat to medium. Cover and simmer for about ten minutes, or until all the vegetables have softened. Remove bay leaf and rosemary sprigs. Serve and enjoy!

Images via Karissa Bowers