Seitan Vegan Strip Fried Brown Rice

Seitan Strip Fried Brown Rice

*prepared Seitan (thawed)
*cooked brown rice (cold)
spring onion
onion
carrots
red pepper
green pepper
celery
bok choy
oil
soy sauce
mushroom soy sauce
vegetarian oyster sauce
salt
pepper
onion powder
red pepper flakes

Saute your seitan strips with onion.  Remove.  Saute vegetables.  Remove.  Fry cold brown rice.  Add spices and sauces.  Toss in seitan and vegetables.  Adjust season to taste.

Homemade Chickpea Seitan and Onions

red peppers, green peppers, spring onion, celery, carrots

Brown Rice with soy sauce

 ***

White Bean Soup

Ingredients.
3/4 c dry Great Northern Beans
medium sauce pot, skillet for saute
cold water
2 T of sugar
Italian season, salt, white pepper, onion powder, garlic powder, and ground cumin
2 T of canola oil, additional oil for saute
1 slice Morningstar Farms Bacon🙝, diced
1 c baby spinach
3 T minced carrot
1/4 c diced onion
1 celery rib diced


Directions. You want to either slow cook the beans or pressure cook them.  However this recipe was prepared using the pre-soak bean method.  Soak the beans for 6-8 hours in cold water.  Rinse and discard deformed beans.  Place beans in a medium pot filled with cold water, about two inches above the resting line of your beans.  Bring the pot to a boil, then reduce to low, cover. Add your seasons at the mid way point after about 2-3 hours of cooking.  Season gradually, which is the hallmark of scratch cooking.  You will season to your taste.  Near the end, you want to bring up the heat again (after another 2 hours) add your oil, boil high for about two minutes...this will create your gravy.  Reduce to low and leave uncovered.

Meanwhile, saute bacon, onion, and celery.  Add this along with your minced carrots to your beans.  Finally, stir in the spinach.  Serve it hot!  It is yummy.  Post your reflections in the comment section. 

🙝Morningstar Farms Bacon contains soy and milk.

Vegetable Pot Pie (Vegan)

Ingredients
1-2 16 oz pkg frozen mixed vegetables
1 pkg Beyond Meat (beyond chicken) cubed
1/8 c diced celery
1/8 c diced onion
1/4 c diced mushroom
diced garlic cloves (1-2)
flour for roux, hot water
Oil for saute (safflower, sunflower, or canola)
Pie shells (1-2) 9 inch

Preparation:
Heat a large skillet, add oil, season, then lightly saute celery, onion, mushroom, and garlic cloves.  Remove to an adjacent plate or dish. Mix 2-4 teaspoons of flour with equal parts hot water to make a slurry.  Add more oil, saute beyond chicken cubes until brown bringing up heat to create a slight tacky sear.  Add a little more oil, pour in slurry, stir, and more water 1/2 cup at a time, creating a roux around your beyond chicken pieces.

Your roux should be thick and creamy.  Add in your mixed vegetables and your saute vegetables.  Take your skillet off of the heat to bring down temperature.

Cover your crust edges.  Pre-bake your crust for 10-15 minutes on 300-350 but watch it so that is not over browned.  Let it stand for 5-10 minutes.  Fill your pre-baked shell to your desired height, taking into consideration the size of your second shell for the cover/seal. Close your pie with the second crust. Recover the outer edge, bake at 350-400 (350 if convection).

Slice or prick the center to allow steam to escape. Place pie on a baking sheet. Bake 30-45 minutes until golden brown/crust is flaky. 

Chickpea Croquettes, Green Beans, and Potato Hash

Ingredients
1 – 15 oz can organic chickpeas, drained, mashed

¼ c diced red pepper

¼ c diced celery

¼ c diced onion

1 T minced garlic

2 T minced carrot

½ c organic whole grain bread crumbs

3 T corn starch

1 jumbo egg or two large

Seasoning: old bay, salt, coarse black pepper, onion powder, Italian seasoning, fennel, cumin, ranch season, and dill

Preparation:

Sauté vegetables in oil. Mash chickpeas. It is okay to leave a few whole. Add vegetables, spices, breadcrumbs, cornstarch, and eggs.

Fry in medium hot oil on each side.  Remove and blot with paper towel. Serve with greens, potato hash, or whatever you like!

Chickpea Salad Sandwich (spread)

Although the title says "sandwich" you can use chips or crackers to dip and scoop.  Over the holiday spent in San Antonio, my nieces enjoyed it in bite sized sandwiches as well as a dip with chips!

Ingredients

3/4 c. dried chickpeas preferred (but canned is fine)

1/4 c. diced celery

1/4 c. diced onion

1/8 c. minced carrot

1/8 t. cumin powder

1/8 t. salt

1/8 t. ranch powder seasoning (opt.)

1/8 t. cracked or table pepper

1/8 t. onion powder

a few dashes dill weed. 

2-4 T. mayo or whipped salad dressing

1 t. ranch dressing

Directions: Soak dry chickpea or garbanzo beans in an 1" above grain-line, of cold water, in covered dish, pot, or bowl, for 6-12 hours.  Rinse, put into a pot of cold water, just an inch above chickpeas.  You will notice the size increase from dry to 'bloomed'.  Bring pot to a boil, reduce heat to simmer or low and cook peas from 1.5 to 2 hours.  Test for fork tenderness.  Remove from heat, rinse in cold water, strain in a sift or colander.

If you use canned peas, rinse thoroughly, let dry for about an hour before use.

Pour peas into a large mixing or prep bowl, mash with fork or potato masher.  It is okay to blend but take caution with your chopper/processor to avoid over blending.  If you prefer a 'bite' mash peas.

Add your spices, mayo/dressings, mix with a fork.  Chill.  Serve.

***(add any other vegetables you choose, but if they generate water, i.e. tomatoes or cucumbers, add them into salad only for immediate use)

Black Bean Saute (Vegan)

Ingredients
1/3 c. bias sliced celery

¼ c. onion chunks

1 c. fresh spinach

¼ c. sliced mushrooms

1 c. Beyond Chicken

1 T Black Bean Paste

Water

Cooking Oil

Wok or Large Skillet on medium-high heat

Seasons…are for your taste. Salt,

Turbinado Sugar, Onion Powder, Garlic Powder, Coarse Ground Pepper

Directions

Mix bean paste with two parts water, sweeten if you desire.  

Heat Wok; add oil, sauté Beyond Chicken until brown.  Set aside.  Add two T. of oil to Wok, pour in bean paste mixture. The starch from the paste, mixed with water, and oil will form a light gravy.  You may add more paste or water to adjust to your desired thickness.  I prefer this to be on the thinner side.

Next, add your sauté Beyond Chicken and vegetables. Turn to coat and cover, watch the wilting of spinach.  After about 3-5 minutes, remove and serve with fried brown rice.

northern bean soup

Ingredients:
2 cups of dry northern beans

1 large diced carrot
2 diced celery ribs
1 small white onion diced
1/2 c spinach
2 diced tomatoes
1 c corn
6 cups water
3 T olive oil
1/4 c flour
2 T butter
thyme, sugar, salt, coarse black pepper, smoked paprika, and cumin

Preparation:
Wash, sort, and then soak your beans for 6-8 hours in water, inside a covered bowl or container. Fill your stock pot with 6 cups of water. Pour beans into the pot. Cover with lid. Bring to a fierce boil. Reduce heat to a low simmer for 2-3 hours. In the last half hour add your vegetables and season your beans to taste.

In a skillet, melt butter and whisk in flour. Add a little water to form a thick paste. Add to your beans. Continue to taste until you've reached your desired flavor.

veggie loaf (mock meatloaf)

Ingredients

1 1/2 c Organic Textured (non-GMO) Soy Protein (T.S.P.)

1 1/2 c boiling water

Baked Vegetarian Loaf

3/4 c cooked whole grain brown rice

2 T ketchup

2 T spicy brown mustard

2 T soy or liquid aminos

1 celery stalk diced

¼ c minced carrot

¼ c diced onion

1 T minced garlic

1 c bread crumbs

2 T flax meal

1 flax egg

3 T Olive Oil (divided)

Seasoning: Old Bay, Onion Powder, Basil, Thyme, Rosemary, Black Pepper, Garlic Powder, Paprika, Chili Powder, Cumin, salt

Preheat Oven to 400 degrees.

Preparation:

Sauté celery and onions in 1 T of olive oil until translucent. Add carrots and garlic. Add a pinch of salt and black pepper. Combine water with T.S.P. and the remaining ingredients plus 1 T of oil. Season the mix to your desired taste. Pack this into loaf pan (cover with foil) or roll in parchment then double roll in foil. 

*For this try, I used the latter.

Bake for 45 minutes to 1 hour. Remove let stand for 10 minutes before slicing.

*Place into the refrigerator to chill overnight to slice for storing. 

Green Beans in Stewed Tomatoes, Mac 'n Cheese,
and Veggie Loaf w/ Peppery Onion Gravy

crispy fried tofu

Ingredients

• ½ cup corn starch
  
• vegan eggs
• Seasoning: garlic, pepper, salt, parsley, Italian season.
• Crushed corn flakes. You can season your corn flakes, lightly.
• two pieces* of thawed extra firm tofu crumbled, release water (divide block of tofu into 4-6 pieces)
• ¼ cup ground carrots and celery

Directions for the Tofu Nuggets

1. Mix Vegan egg with tofu, spices, vegetables, and corn starch.
2. Finely crumble and season cornflakes.
3. Drop pieces of the nuggets into seasoned cornflakes, roll to coat.
4. Heat the vegetable oil in a deep fryer or a small saucepan. (You’ll know the oil is hot enough if you dip a wooden toothpick into the oil and small bubbles float up to the top around the toothpick.)
5. Fry the nuggets for approx. 3 minutes.

Transfer to a plate lined with paper towel. Serve.

tofu chops

Prep Vegan egg…

One egg equals [1 tablespoon flax meal plus 3 tablespoons water].

Prep Tofu cutlets…

1 pack of extra firm tofu, freeze, then thaw (provide a chewy texture), press to release water

1 cup chopped celery

½ cup ground carrots

2 T minced garlic

1 T grated Parmesan cheese

2 Vegan eggs (see prep above)

Ranch seasoning mix

Salt

Cracked Pepper

Italian seasoning

1/3 cup cornstarch

Other ingredients…

Smoked Provolone

Spaghetti Sauce

3 T of cooking oil

Preheat oven to 400 degrees.

Form Patties...

1. Grind tofu and vegetables. Add seasoning, cornstarch, and vegan egg.

2. Using a ¼ cup measure scoop, level the tofu mixture into a heated oiled skillet over medium high heat. Cook until brown on each side. Repeat until you have no more mixture remaining. Place on paper towel.

3. Place a thin layer of sauce into the bottom of your baking dish. Arrange your cutlets on top of this sauce layer. Place provolone cheese on top of each cutlet. Pour sauce on top of cheese. Repeat.

4. Bake for 20 minutes covered. Then an additional 10 minutes uncovered. Enjoy.

potato and corn chowder

2 sl of Morningstar Farms bacon strips diced
½ c diced onion

½ c diced carrot
½ c diced celery
3 T minced garlic
5 diced potatoes
1 c corn
salt, pepper, thyme, parsley (to taste)
½ c milk
Vegetable oil
water

In deep pan, sauté the first four items in a few tablespoons of vegetable oil until translucent. Season to taste. Peel and cube potatoes. Add them to sauté. Add garlic and corn. Deglaze, using a cup of water. Season to taste. Add milk. Bring to a boil, then reduce, and leave uncovered for 20-30 minutes. Stir occasionally. Ladle into bowls or ramekins. Serve with grilled cheese!

what did i eat today

Well...I didn't actually eat this today. I was intending on posting this almost two weeks ago. One of my workout sisters asked me if I kept track of my macros etc. I really do not. I do however stay within the servings and stay carbohydrate heavy, focusing on whole foods. I am a pescatarian so if I am eating meat it is seafood.

My protein is in whole foods. I also get protein mostly from eggs, cheese, and soy.

The goal for the month of April was 'rise and fly' which was thirst up, gear up, then saddle up for the gym.

Since calories are roughly approximates I can say that with absolute truth my intake ranges from 1300-1500 calories.

Post Workout: Granola Bar

Breakfast: Blueberry Belgian Waffle, syrup, butter, Veg Sausage Pattie

Lunch: 1 c. Vegetable Fried Brown Rice, Cabbage/Carrot/Mushroom Egg Roll

Dinner:  1 ½ cup smothered cabbage/vegetarian bacon, ½ cup baked sweet potato, 1 Jalepeno Corn Muffin

Supper: 2T peanut butter, 3T hummus, 3 Celery ribs, ¼ c. carrots, ½ c. cucumbers

There it is. I eat four to five (mostly five) times a day if you include the post workout snack. The reason is to keep my blood sugar leveled throughout the day. When blood sugar is leveled I lower the risk of low or high insulin levels. I thoroughly enjoy food and I get to enjoy various flavors and textures. It is an amazing diet.

My workouts are max! I cannot even remember if there was ever a time when I felt useless during my workouts. I actually noted drastic increases in weight training over the last three months and this month alone they steadily increased. Eating after the workout instead of fueling up in the morning has shown that I can actually fire the engine on the fumes remaining from the day before .

There is not a food fairy that comes and injects me with nutrition over night. I mostly drink water after 6:30-7:30 p.m. I am in bed usually by 11 p.m. I rise at 4:30 a.m. most days, some days earlier. I am not nutrition deprived according to the results of this month. I am as predicted, dehydrated.