Easy Vegan Mac n Cheese

A very simple and quick recipe to make a food comfort favorite but without all that dairy.

Having food allergies/intolerances, or just choosing to simply not to consume certain products, can lead to  having a  hard time finding substitutes that live up to the original's flavor, and texture. 

I've become a huge fan of the company Daiya as of late, because  of the way their product actually melts unlike other dairy free products.  To a cheese freak , like myself, part of the beauty of cheese is that is can change consistency. 

When it's perfectly melted it's liquid gold!

 

                                                                              Ingredients:

1lb of noodles

1/2 cup of Daiya shredded cheddar cheese

1/2 cup of Daiya shredded mozzarella cheese

2 Tbs of butter ( Vegan to keep it an exclusively vegan recipes or regular butter of course).

1/2 cup of dairy free milk of your choice, I would recommend soy. 

 

 

Preparation:

1. Cook noodles to their specifications and drain.  Add noodles back into the pan you cooked them in.

2.  Add in all of the other ingredients and stir until the cheese shreds have melted, and it has reached your desired consistency.    If it's not cheesy enough just add more cheese!  Need it to be a bit more saucy?  Add more butter or milk substitute.

3.  Add whatever you want to spruce up your mac n cheese like hot sauce, bread crumbs, or add some veggies!

Enjoy this recipe that the company Daiya provides it's customers with to make dairy free foods. 

Teriyaki Salmon with Zucchini

Wow, I've been terrible at keeping up with this whole food blog and was in a state of hiatus for a bit!  Now that I have a bit more time on my hands the next month I shall try and get back into the swing of things.

One I will try to actually use my real camera and not my iphone..

Two I will try and post more recipes including ones non-meaters can enjoy.

So a new friend of mine gave me some zucchini from their garden and that led me on a search for recipes containing zucchini.  The two that automatically came to me was stir fry and bread, but I decided to throw those two recipes out and try something new.  Since I'm trying to incorporate more omega's into my diet and attempt to make myself like cooked fish I went with a fish recipe.

I REALLY do not like cooked fish and this actually came out nicely and I may just be on the road to liking fish GASP!

Ingredients:

• Low-sodium teriyaki sauce or soyaki 
• 2 (6-ounce) salmon fillets
• Sesame seeds
• 2 small zucchini, thinly sliced
• 4 scallions, chopped ( I used shallots because I didn't have scallions)
• Canola oil ( I used omega 3 & 6 enriched cooking oil)

Directions:

1)Combine 5 tablespoons teriyaki sauce and fish in a zip-top plastic bag. 

Marinate for 20 minutes. 

2) Toast sesame seeds in a large nonstick skillet over medium heat, and set aside for later use. 

3) Drain the fish and  discard the marinade. Add fish to  the hot skillet, and cook 5 minutes on flesh side. Turn and cook for 5 more minutes over medium-low heat on the skin side. Remove the fish from skillet. 

4 Add the zucchini, scallions, and 2 teaspoons oil to skillet. Sauté 4 minutes, or until lightly browned.

5) Add 2 tablespoons teriyaki sauce or soyaki sauce and stir. 

6)Sprinkle with sesame seeds, and top with the cooked salmon fillet.

Nutritional Information

Calories per serving:	376
Fat per serving:	16g
Saturated fat per serving:	3g
Monounsaturated fat per serving:	6g
Protein per serving:	40g
Carbohydrates per serving:	11g
Fiber per serving:	3g
Cholesterol per serving:	87mg
Iron per serving:	5mg
Sodium per serving:	375mg
Calcium per serving:	53mg

credit: http://www.health.com/health/recipe/0,,10000000523893,00.html

Faux Pancakes

For those of you that are doing a carb free lifestyle or maybe just trying to eat less here is a delicious recipe for carb-free pancakes full of protein and taste!

Ingredients:

1/4 cup egg whites or 2 egg whites
1 whole egg
1/4 tsp of pure vanilla or strawberry extract (why not try almond, coconut or any other flavor too)
1 tsp raw sugar, or sweetener (I used agave nectar)
Fresh fruit
Drizzle of maple syrup

Directions:


1. Heat a nonstick pan over medium-high heat.  Spray with nonstick cooking spray.


2. In a bowl whisk together the egg whites, egg, sweetener, and extract.  Pour the mixture into the pan


3. When the egg is firm and browning on one side carefully flip it over.  When fully cooked an fluffy, carefully move it to a plate.


4. Top with fresh fruit or maple syrup, or both


5.  Enjoy!

Baked Salmon

Unlike some people I'm not a big fan of fish, okay let me correct myself, cooked fish.  Yet in the decision to eat better I realistically know that fish contains essential omega 3 and 6 which are not only good for you, but can and will help you on the road to not only losing weight but a more healthy life. 

So if you already like fish, or are looking for more healthy meal choices look no further!  Did I mention there is garlic, onions, and wine in this dish?  While I've never mentioned this before in previous blogs I love garlic, wine, and onions in dishes, so these three ingredients coming together into one dish is just heaven to one's taste bud's.  

Ingredients : 

4 Tablespoons olive oil
2 cloves garlic; chopped finely
1 small onion, or shallots; chopped finely
2 Tablespoons red wine ( your favorite or just ask the wine person in the store which one is best to cook with. I used a cheap 5 buck chuck zin from trader joes)
1 Tablespoon minced fresh basil or dry (feel free to use any sort of herb such as rosemary, herbes de provence, etc)
Salt and pepper to taste
1 1/2 lbs of salmon fillets
Lemon wedges optional **

Directions:

1. Preheat the oven to 350 F

2. In a large skillet, heat the olive oil. Sauté the garlic and onion(or shallots) until soft, 4 to 5 minutes.

3. Add the wine, herbs, salt, and pepper. Cook for another 5 minutes.

4. Place the salmon in a large baking dish and pour olive oil and wine mixture over the fish. Bake for 35 minutes, or until done.  To test this take a fork and see if the fish meat flakes when you scrap it, if not it's not done.

5. Serve with lemon wedges, if desired. Great with salad, brown rice, quinoa or couscous and a glass of the remanding wine.

374 calories; 24.35 g fat, 34.17 g protein, 3.39 carbs, 93.56 mg cholesterol

Recipe credit:  Susan O'Brien Gluten free, sugar free cooking. 

Thanksgiving Alternatives

It's that time of the year again for us in the United States where the more fortunate one's get to spend time with their family and having an amazing meal together.   Of course there are many that aren't as fortunate so please donate some food to a local food bank, even if it's a few cans so a family or people can have a nice meal too!

Anyway back to cooking!  As much as I love the food at Thanksgiving I don't like the pounds it can put on, no matter how good it tastes.  SO here are two dish alternatives to the famous candied sweet potatoes (315 cal a serving) and the green bean casserole (my personal favorite  but it can be up to 175 cal a serving).

Don't let the phrase "  its better for you" deter you from trying these dishes because they taste just as good as the original dishes, if not better!   I made these two recipes along with the Brined Turkey recipe, which is also on this blog, and everyone's tummies and mouths were happy in the end.


The first recipe is the alternative to my favorite dish, this recipes is simple, and not time consuming which is always good when cooking holiday dishes.  It can get overwhelming trying to prepare more than one dish at one time!  This is a great dish for those that can't have the dairy in the casserole version or are cutting back on their sodium intake.   Use veggie broth if you are a vegetarian or vegan, or have some coming over to eat.

Green Beans with Shallots

photo credit: womens health.com

Ingredients
1/4 cup of olive oil
3/4 tsp salt
1/4 tsp pepper
4 large shallots, peeled, and quartered
2 Tbsp reduced-sodium chicken broth or veggie broth
2 lbs of green beans, trimmed


Directions

1. Bring a large pot of water to a boil

2. While the water is heating, pour the olive oil into a large sauté pan over a medium heat.  Add the shallots.  Reduce the heat to a medium-low and sauté until the shallots are soft, about 10 minutes.  Add the broth, 3/4 teaspoons salt, and 1/4 tsp of pepper, stir well.  Remove from heat.

3. Add the green beans to the boiling water and cook them for 5 mintues. Drain and toss the beans the shallot mixture.  Serve immediately and enjoy! 

serving: 1/2 cup = 107 cal, 7 g fat, 12 g carbs, 4 g fiber, 2 g protein




Now onto our second dish!  Candied yams or sweet potatoes are amazing, who doesn't love melted marshmallow and brown sugar?   Well, as much as I do, I'm trying to make better choices with food in my life.  For those of you that are on a diet, want to eat more healthy, or maybe have restrictions like diabetes this is a great alternative!  It has chili and cinnamon in it, both which help break down fat-cells and help you consumer fewer calories!  Cinnamon is a great natural way to keep you blood sugar down, plus it tastes and smells delicious in this dish!

Chili Spiced Mashed Sweet Potatoes

 photo credit: everyday health.com 

Ingredients

4 large sweet potatoes ( 3 1/2 lbs total)
1/2 cup fresh orange juice
2 tsp orange zest
2 Tbsp brown sugar
2 tsp ground cinnamon
1 tsp chili powder


Directions


1. Bake the sweet potatoes in a 425 F oven until they are soft, about 70 mins (test them with a fork, if they are soft they are done).  Remove the sweet potato from the oven and allow them to cool before handling them.  No one want to play hot potato and burn their hands!
2. In a small bowl, whisk together orange juice, orange zest, brown sugar, 1/4 tsp salt, cinnamon, and the chili powder.

3. Scoop out the insides of the potato and place them into a larger mixing bowl.  Pour the orange juice mixture over the sweet potatoes and mash well, then serve.






serving size : 1/2 cup > 191 cal, 1g fat (0 sat fat), 45 g carbs, 6 g fiber, 3 g protein






(Recipe credit: women's health magazine)

Potato Leek Soup

 Since the fall season is here, with winter sneaking up behind the corner, it means its soup time!
I love soup, it's so comforting and warming on a cold day.    Especially here in Portland Oregon where its both cold and rainy!

Potato leek is one of my personal favorites and since I live only a block away from a saturday farmers market I decided to try out this recipe from a book.  So I bought some fresh leeks, and potatoes and gave this recipe a go.  Since I live by myself now I had to cut this recipe down but here is the full recipe which serves 8 cups worth of delicious, creamy leek soup!


Ingredients:
6 tsp butter or oil
1 cup chopped onion
1 Tbsp minced garlic (about 2-3 cloves, but I always add more!)
2 cups water
2 cups half-and-half (obviously use a soy version if you are vegan or lactose intolerant, trader joe's carries one)
4 cups cubed yukon gold potatoes or any small gold potatoes (about 3-4)
2 cups celery chopped, plus leaves (4 stalks)
1/8 tsp turmeric ( I didn't have any so I used curry powder)
Fresh ground black pepper to taste
2 tsp salt plus dash or to taste
1 cup finely cubed extra firm tofu **optional, but add for more protein**
1/2 cup frozen corn **optional**
1 1/2 cups finely slicked leeks (2 leeks, white part only)
1 tsp dried rosemary or 2 tsp minced fresh
1/4 cup toasted sliced almonds **optional**


1.  Heat 2 teaspoons of butter or oil in a 4 quart pot over high heat. Add the onion and sauté for a couple of minutes until it just begins to brown.  Add the garlic and sauté for another minute.

2. Add the water, half-and-half, potato, celery, turmeric, pepper, and 1 3/4 teaspoon of the salt and gently bring to a boil.  Immediately reduce the heat to medium-low, cover, and simmer for 10-15 minutes until the potatoes are tender.

3. Meanwhile, if including the tofu, heat 2 teaspoons of the butter or oil in a medium skillet over medium-high heat.  Add the tofu and 1/4 teaspoon of salt and pan-fry for about 5 minutes, stirring occasionally, until the tofu is golden brown on most sides.  Once the potatoes are tender, add the tofu, and corn to the soup.    Skip this is you aren't adding the corn or the tofu!

4.  In the same skillet, heat the remaining 2 teaspoons of butter or oil over medium-high heat.  Add the leek and the remaining salt and sauté for a few minutes until the leek begins to brown.  Add this to the soup along with the rosemary.

5. Simmer the soup for a few more minutes.  Remove from the heat and ladle into bowls.  Garnish with toasted almonds (optional) and serve!

**Blended Variation
If you want a thicker consistency, blend 2 to 3 cups of the soup adding the tofu, corn, and leek.

Cook time is 35 mins


Recipe credit: Wai Lana's favorite soups
Photo: mine (pardon the horrid quality of my pictures I need to charge my Nikon d50)

Braised Tofu in Caramel Sauce

Sometimes I just crave tofu, I know isn't that a bit strange? I found this recipe in an old SUNSET magazine and decided to give it a go.   If you like tofu this is delicious! So if you are vegetarian or maybe having some vegetarian friends over for dinner this can be an appetizer or paired with hot cooked rice and a stir fry!

Ingredients:

1 pound firm tofu ( I only used half of this amount)

3 Tablespoons of sugar

3 Tablespoons of soy sauce ( I used the lite soy sauce and it tasted fine)

1/4 cup minced shallots

1 Tablespoon minced ginger ( I didn't have any and once again it tasted fine without it)

1 clove garlic, peeled, and minced

2 tablespoons of thinly sliced green onions, including the tops.

1/8 teaspoons of pepper (or to taste)

1/2 cup hot water, you will need this for step 2

1.  Cut tofu into 2 by 3 inch, 1/2 thick slices, and pat dry to get out the water.

2. Place sugar in a 10-12 inch frying pan over a medium-high heat; shake pan often until sugar is melted and amber colored, 2-3 mins.  Add 1/2 cup hot water( mixture will bubble) and stir over medium heat until caramelized sugar is dissolved.

3.Stir in soy sauce, shallots, ginger, and garlic; stir often over high heat until boiling.  Layer tofu pieces in a single layer in sauce.  Simmer, uncovered over a medium-low heat for 5 mins.  With a wide spatula, turn pieces over until hot and evenly coated with sauce, 3-4 mins longer of cooking after you flip the pieces.

4. Transfer the tofu and sauce to a serving dish or plate and sprinkle the tops with green onions and pepper. 

ENJOY!

Per serving: 219 calories (89 from fat), 19 g protein, 18 g carbs, 0 mg chol, and 790 mg sodium.

Recipe credit: Sunset Magazine pg. 138

Photo: mine