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

 ***

Greek (Inspired) Vegetarian Burger

One of my high school mates shared a Greek Turkey Burger recipe with me on Facebook.  At first I was taken aback, but then she offered that I could turn this into a Vegetarian Burger...and so I did!

If you want the recipe from root to stem, drop a comment and follow!!!

Directions.

Follow this recipe for the basis of your burger mix.  Add a 1/2 cup diced black olives.  You may also boast more protein by simply adding 1 cup cooked brown lentils.  I do!!!

I use a scale to make sure all of my burgers have approximately the same mass.  If you do not own a scale, use the 1/3 measure cup.  With each portioned burger, you will add 1-2 T of Vital Wheat Gluten.  This will help hold your mix together along with steaming it.  If you have a steamer use it.  Otherwise use a double boil system of a strainer or colander over a pot of boiling water. 

The secret to its form is the spring form pan. 

After mixing in your gluten, allow the burgers to rest in the refrigerator while you prepare your steam pan and mix your tzatziki dressing.

Form your patties by pressing them into the spring form pans.  Place pans into the double-boil or steam system.  You should steam this for an hour.  Then let the burger rest and cool for an additional 30 minutes.  Broil.  Dress to your desire, but keep it Greek!!!

Steaming

Taco Salad

Ingredients
sliced carrot
sliced jalepeno's
diced cucumber
chopped green pepper
chopped tomato
chopped onion
chopped Romaine lettuce
jalepeno's
shredded cheese
sour cream
taco sauce
taco seasoning
tortilla chips
Gardein burger (thawed, ground)

Preparation.  I thawed three vegetable burgers and ground them in a chopper.  Using a couple of T of olive oil, add ground burgers to skillet, Brown, season, then de-glaze pan with a little water.

Prep your salad.  I like to do this in layers, placing lettuce on the bottom then a few chips, add small drops of sour cream, cheese, veggies, repeat.  When you reach the top, sprinkle your vegetable crumbles and the rest of your toppings.  Add more sour cream and taco sauce.  And you're done!

vegetable lo mein

Vegetable Lo Mein

1 oz lo mein pasta noodles

sliced carrots, broccoli, green/red peppers, green onions

minced garlic

spinach

salt, pepper, onion powder, sugar, light soy, and mushroom sauce

2/3 cup, sliced seitan

cooking oil

Preparation:

Boil spaghetti. Strain in cold water rinse. In a skillet or saucepan a few T of cooking oil, stir fry veggies. Add garlic and seitan. Add cooked, drained towel blotted noodles to sauteed veggies. Plate and serve with egg roll and hot tea.

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 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)

stir fry vegetables

Every once in awhile the regular 10 inch skillet with the 3 inch deep drop just will not do. There comes the time when you have to pull out the beast. In this case it is the faithful wok.

The secret to a great stir fry does not rest with the skillet you use. One can pull this show off with a 7 inch fryer if necessary.

The mystery is uncovered when you take your time and not throw everything into the pan at the same time. I am learning this while speaking on it. As I watch the master's show at the some of the famous hibachi grills, they are precise. They are working with massive heat and moving fast. Know that you are working with different textures, flavors, and sizes. Some are sweet naturally, others are take longer to cook.

Another lesson learned, is to not over cook. No one wants a soggy mash over rice or noodles. As you prepare 1-2 two vegetables over high heat and oil, remember that unless you plating them immediately for serving, pull back. The wait time it takes to complete the entire entree will allow each set of vegetables to continue cooking as they cool down on the charger.

Once all vegetables have received some fire, you can then combine them all for a quick toss to marry the flavors. Just make sure you season each on their own for layered flavor. When reheating, do so in a broiler, never the microwave!

Ingredients
red pepper, green pepper, red onion, zucchini, cabbage, carrots, green beans, baby spinach, and eggplant

Served over whole grain linguine.

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

garden vegetable stew

Gardein Beefless Tips, stewed tomatoes, tomato paste, rainbow peppers,
roasted potatoes, carrots, onions, garlic,
spices (salt, coarse black pepper, smoked red pepper, oregano, parsley, thyme, and cayenne.

happy st. patrick's day

Irish Egg Rolls

***

egg roll wrappers

bag of Cole Slaw mix

3 slices Lightlife Smart Bacon diced

fresh parsley chopped

black pepper, salt, onion powder, thyme

1 T sugar

2 T olive oil

Saute slaw mix, spices, sugar, and parsley in olive oil until vegetables are translucent.
Do not cook to done unless that is your desired result. Toss in vegetable bacon.
Turn off heat. Heat cooking oil.

Stuff each wrapper with 1/3 cup of mix, placing mix in the center
of the wrapper. Moisten 1/2 inch around the perimeter of wrapper with water.
Fold according to instructions.

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.

multi-layer salad

Ingredients

Romaine Lettuce, torn pieces
Roma Tomatoes sliced
Broccoli chopped
Green Peas
Red Onion sliced
Carrots coarsely shredded
Hard Boiled Eggs sliced
Green Pepper diced
Cucumber sliced, quartered
Shredded cheese
8 slices Morningstar Farms bacon chopped
1 cup mayo
1/2 cup sour cream
2 T sugar

Preparation

1. Place torn lettuce layer in the bottom of a glass dish. Layer the remaining vegetables to your desire, alternating colors.
2. Mix mayo, sour cream, and sugar. Spread dressing over the top of vegetables completely to the edge of bowl. Sprinkle with cheese and vegetarian bacon.
3. Cover salad. Refrigerate for at least 2 hours.
4. Serve. Enjoy.

carrot cupcakes w/ butter cream cheese frosting

Carrot Cupcakes:

1 1/3 cups all-purpose flour

1 teaspoon baking soda

¼ teaspoon salt

1 teaspoon ground cinnamon

¼ cup walnuts, chopped

¼ cup pecans, chopped

½ cup raisins (place in warm water to soften but drain water before combining)

2 large eggs

2/3 cup granulated white sugar

2/3 cup vegetable, safflower, corn, or canola oil

½ teaspoon pure vanilla extract

2/3 cup unsweetened applesauce (or grated apple or crushed pineapple)

1 1/3 cups finely grated raw carrots (about 1/2 lbs. carrots)

Cream Cheese Frosting:

½ cup butter, room temperature

8 ounces cream cheese, room temperature

2 ¼ cups confectioners' (powdered or icing) sugar, sifted

½ teaspoon pure vanilla extract

Carrot Cupcakes: Preheat oven to 350 degrees F and place rack in center of oven. Lightly butter (or spray with a non-stick vegetable spray) or line 12 muffin cups with paper liners. In a large bowl whisk together dry ingredients. Fold in the chopped walnuts.

In another large bowl whisk the eggs until lightly beaten, then whisk the remaining wet ingredients including the raisins. Then fold this mixture into the flour mixture until incorporated. Evenly fill the 12 muffin cups with the batter and bake about 20 - 23 minutes or until a toothpick inserted into the center of a cupcake comes out clean. Remove from the oven, place on a wire rack, and let cool completely before frosting.

Frosting: In the bowl of your electric, or with a hand mixer, beat the butter and cream cheese until very smooth and creamy. Add the powdered sugar and beat until fully incorporated and smooth. Beat in the vanilla extract. Add more confectioner’s sugar if needed. Pipe the frosting on the top of each cupcake. Sprinkle finely ground nuts on top.

Serve immediately or cover and refrigerate the cupcakes until serving time. The cupcakes can be stored in the refrigerator for several days. 

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.

sweet 'n sour tofu (chicken flavored)

Prepare tofu overnight to freeze. This will produce a chewy texture, similar to chicken. This recipe is for 1 cup of sliced tofu.

1 cup of sliced or cubed extra firm tofu, drained
2 T Weber Roasted Garlic & Herb Seasoning
2 T Chicken flavored powdered broth
Zip lock bag

Slice Tofu into small cubes ½ inch squared or slice into strips. Place into boiling water for 15 minutes. Remove. Cool. Press between paper towels to remove excess water. Place in into a shaker bag. Add Seasoning and Chicken flavored powdered broth. Place into freezer. Thaw your tofu when ready to prepare.


For crispy tofu:
prepared, thawed tofu
½ cup all-purpose flour or Corn starch
1 raw egg
Cooking oil

For sauce:
2 T soy sauce
2 T vinegar
2 T brown sugar
3 T ketchup (to taste)
1 T cornstarch (For thicker sauce, use 2-3 T)
¼ t sesame oil (optional)
½ cup water or chicken stock
¼ cup orange juice

For vegetables:
2 stalks green onion, cubed
1 small onion, cubed
1 green bell pepper, cubed
1/2 small carrot, thinly sliced
2 cloves garlic, chopped


Whisk egg and pour over tofu. Add flour gradually (or corn starch). Mix well until sticky and shiny, break loose pieces of tofu and drop into hot oil 350 degrees. Fry for 5-7 minutes.

They will start to brown. Drain.

Mix water and Corn Starch. Add this and remaining ingredients to sauce pot. Whisk over medium to low heat. It will change from cloudy to translucent. Add more water if too thick. Remove from heat.

Sauté vegetables in a few drops of oil over medium heat for about 5 minutes. Pour in sauce. Combine fried tofu. Mix until all pieces are covered.

Serve with Egg Roll, crab meat cheese rangoon, and vegetable fried rice.

Sweet 'n Sour Tofu (chicken flavored)

vegetable quiche

Ingredients:

9 inch deep dish pie shell

3 large eggs

¾ c Dream Blends Almond, Cashew, and Hazelnut Drink Original unsweetened enriched

4-6 c spinach

½ c chopped red onion

2 MorningStar Farms Veg Sausage Patties chopped

½ c zucchini squash chopped

1 c cherry tomatoes sliced

¾ sliced carrots

1/2 cup grated cheese

Olive Oil, salt, pepper, pkg. of raw stevia, basil, thyme, and vegetable seasoning.

Preparation: 

Pre-heat oven to 350 degrees.

Prick pie shell with a fork, cover the edges with foil, pre-bake in oven 10-15 minutes.

Cool shell. Steam/sauté veggies and sausage in a sauce pan in olive oil over medium to low heat. Allow to cool.

Combine eggs, milk, and 1/3 c of cheese. Fold veggies into the egg mixture. Pour into cooled pie shell. Bake covered at 350 for 40 minutes or until center is solid. Turn oven to broil. Sprinkle remaining cheese on top. Return to oven for 1-3 minutes, or until cheese bubbles and browns. Remove. Cool on rack. Serve.