Minding My Ps and Qs

Sharon,

I recommend you spend some time with a registered dietician. Ask your doctor or check with the local or the cancer hospital where you were treated for a recommendation.

And if you haven't discovered soy-based products (soy yogurt, cheese, etc. as well as TVP and tofu) look for them at your supermarket.

You can get enough protein on a vegan diet by combining any beans (navy, red kidney, black, garbanzo, soy etc.) or peanuts or lentils with any whole grain (like whole wheat, oats, barley, corn, rice [brown],) etc. Armed with that knowledge, you can create all kinds of tasty treats just by mixing different beans or spices wiht varying grains! One way I reduce boredom with recipes is to change the spices and herbs I add.

Heat, eat and enjoy!
Sally

Minding My Ps and Qs

Sweet Potato Chili with Vegetable Protein and Black Beans

• Bocca or Morningstar Farms brand ground textured vegetable protein (TVP) from the frozen food section equivalent to 2 pounds of ground meat
• 4 tablespoons olive oil
• 2 medium onions, chopped
• 4 cups of sweet potato, peeled and cubed into 1/2-inch dice
• 2 teaspoons garlic powder
• 4 tablespoons medium chili powder
• 1/2 teaspoon hot chili powder or cayenne pepper
• 1/4 teaspoon ground cloves
• 1/4 teaspoon ground cinnamon
• 1 teaspoon ground cumin
• 1 teaspoon ground black pepper
• 2 teaspoons salt
• 32-ounce water mixed with low-sodium vegetable broth mix
• 5 chipotle chilies from can of chipotles in adobo sauce, chopped
• 2 cans, (15 1/2 ounce each) black beans, drained and rinsed
• 2 cups of water (if needed)

In a large pot over medium heat, add olive oil and onions and saute for 3-5 minutes. Add sweet potatoes, and TVP, stir and continue to cook another 5 minutes.

In a small bowl combine garlic powder, both chili powders, cloves, cinnamon, cumin, black pepper and salt. Sprinkle mixture over onion/sweet potato/TVP mix in the pan. Cook for another minute while stirring to get everything covered with spice mix.

Saute for 5 minutes over medium heat to bring out spice flavors. Stir frequently so spices don’t burn.

Mixture should take on an orange glow.

Add broth, chipotle chilies and black beans to pan. Stir to combine. Bring pan to a boil, then reduce heat, cover and simmer for 20 minutes. If chili gets too thick add a bit of water.

Minding My Ps and Qs

Weekend chili
• 6 ounces bacon-flavored TVP (breakfast strips from Bocca or Morningstar Farms) , cut into matchsticks
• Oil with a high smoke point and neutral flavor
• TVP ‘burgers’ equivalent amount to 3 pounds beef chuck cut into 2-inch chunks
• 3 jalapeno peppers or to taste, roughly chopped
• 1 large onion, roughly chopped
• 1/4 cup cilantro stems, chopped, leaves reserved for garnish
• 5 tablespoons chili powder (use a variety of dried chiles to balance heat and fruitiness and to provide a greater depth of flavor)
• 2 tablespoons tomato paste
• 2 chipotle peppers in adobo sauce, roughly chopped with 1 tablespoons sauce reserved
• 6 garlic cloves, minced
• 1 bottle of medium-bodied ale, room temperature
• 4-6 cups vegetable stock
• 6 6-inch corn tortillas
• 28-ounce chopped tomatoes with juices
• 1/2 cup cilantro leaves, chopped
• Salt to taste

Although chili powder can be made in advance, the making of the chili itself will still take about 5 hours. OR you may use canned chili powder. A heavy, enameled dutch oven is the perfect chili pot, but whatever vessel you use be sure it holds at least 6 quarts and can go from stove top to oven.

Preheat the oven to 325 degrees.

Heat 1 tablespoon of oil in dutch oven on stop top. Fry ‘bacon’ until brown and remove; set aside.

Add broken-up or cut ‘burgers’ to same pot and brown in several batches. Set aside with bacon.

Add onions to empty pot and stir. As they release moisture, scrap up brown bits on bottom of pan. Add jalapenos and cilantro stems. Stir periodically to prevent burning. Add small amounts of stock if more moisture is needed.


 
Meanwhile, tear tortillas into 2-inch bits, add to 1 cup stock and microwave until soft (about 2 minutes). Blend into smooth paste. This helps thicken the chili.

When onions become soft and caramelized, clear a spot in middle of pan and add a small amount of oil. Cook spices in the oil until their fragrance is released, then quickly mix them in with the onions to prevent burning. Repeat with tomato paste, chipotles with sauce and garlic. Add beer to deglaze.

Add 2 cups stock and the chopped tomatoes with juices. When mixture is hot again, slowly stir in tortilla paste. Stir to prevent lumps.

Return ‘burgers’ and ‘bacon’ to pot. Stir and add enough stock to cover ‘meat’. Cover and let simmer in the oven about 3 hours.
Before serving, add salt to taste and stir in cilantro leaves. Spritz each serving with fresh limes.

Minding My Ps and Qs

Vegetarian Chili (I’ve modified all of these recipes to be vegan. This one came that way!)

This recipe takes about half an hour to prepare and half an hour to cook. Serves 6 to 8.

• 2 tablespoons canola oil
• 1 1/2 cups chopped yellow onions
• 1 cup chopped red bell peppers
• 2 tablespoons minced garlic
• 2 to 3 serrano peppers, stemmed, seeded, and minced, depending upon taste
• 1 medium zucchini, stem ends trimmed and cut into small dice
• 2 cups fresh corn kernels (about 3 ears)
• 1 1/2 pounds portobello mushrooms (about 5 large), stemmed, wiped clean and cubed
• 2 tablespoons chili powder
• 1 tablespoon ground cumin
• 1 1/4 teaspoons salt
• 1/4 teaspoon cayenne
• 4 large tomatoes, peeled, seeded and chopped
• 3 cups cooked black beans, or canned beans, rinsed and drained
• 1 (15-ounce) can tomato sauce
• 1 cup vegetable stock, or water
• 1/4 cup chopped fresh cilantro leaves
• Cooked brown rice, accompaniment

In a large, heavy pot, heat oil over medium-high heat. Add onions, bell peppers, garlic and serrano peppers, and cook, stirring, until soft, about 3 minutes. Add zucchini, corn and mushrooms, and cook, stirring, until vegetables give off their liquid, soften and start to brown around edges, about 6 minutes.

Add chili powder, cumin, salt and cayenne, and cook, stirring, until fragrant, about 30 seconds. Add tomatoes and stir well. Add beans, tomato sauce and vegetable stock, stir well, and bring to boil.

Reduce heat to medium-low and simmer, stirring occasionally, for about 20 minutes.

Remove from heat and stir in cilantro. Adjust seasoning to taste.

To serve, place 1/4 cup of brown rice in the bottom of each bowl. Ladle the chili into the bowls over the rice.

Top with a favorite garnish — such as chopped scallions.

mayday

am so sorryabout what you are going through, I am not fully au fait with total veganism but I do make a winter veg casserole-------
chop roughly into squares---parsnips/carrots/leeks/swedes/turnips/potatoes[perhaps sl bigger]celery and any other root type veg you want , fry these until sl browned then put into casserole and coat with plain flour, add 2 thyme sprigs then cover with veg stock---but don't drown asthe veg will produce liquid of their own,season and add a good squeezeof lemon juice and cook moderate oven for about 2 hours or done--not mushy.

when done I serve with grated cheese---p'haps you have alternative? and eat with brown bread, very filling and comforting ------------enjoy!!


PS Ialso make mushroom stroganoff, maybe you could adapt this?????

mayday

P.P.S

There are many soups that you can make that are filling too---roasted tomato/ pumpkin or butternut squash/leek and potato/ celery and apple/ carrot and apple/winter/dump and cook lentil soup and THE BEST kidney bean mediteranean soup.

could you adapt minestrone?

if you want any recipes PM me

Cecejay

After reading "The China Study" by Dr. T. Collin Campbell and "Prevent and Reverse Heart Disease" by Dr. Esselstyn, we are now on a plant based diet. Because we wish all our friends and loved ones and the whole world would do the same, we post our recipes at www.cindyloocolleen.blogspot.com. I was an avid meat and dairy eater until October, and if I can do this anyone can!
Someday we might even open a restaurant since there aren't any that offer vegan, non-fat choices.
As for quilting, I would love to make a nice spring lap quilt soon, what are you up to?
Cindy

Moommist13344

Allrecipes.com and bhg.com have terrific recipes and as long as you vegan in your search you find lots and they are free to print. Their newsletters come daily and there is always something different.
SS to hear that your cancer came back. I had rectal cancer in '06 and an ostomy, so my diet is very limited, also. I'm not a veggie eater cannot eat tomatoes (seeds) and hate onion pieces, so I know how boring some diets can be. I did find some wonderful seasoning at the Food Coop and if you have one, it is an excellent place to find new recipes and menu ideas.
Good luck and know you will do just fine....
xoxoxo,

plainpat

Not sure what you can eat, but smoked turkey makes a great seasoning for beans,veggies etc.
Another veggie dish for any meal is to saute veggies you like,mushrooms,onion, peppers & spinach....then use that as a base for scrambled eggs or a frittata.It also makes a good side dish on it's own.
A baked potato can be a filling meal, adding the same sauteed veggies.A baked sweet potato is wonderful & doesn't need sweet toppings.

plainpat

Sharon, google "vegan recipes for a family" for some cook books info etc.