Our Veggie Kitchen

My parents came down last week to see the grand kids and to explore some healthy & meat free alternatives.  Prior to their arrival, I stocked the freezer with a double batch of Beefy Seitan Roasts and some BBQ Tempeh Burgers.  For an experience in tofu done right, I added some fried tofu sandwiches (I know, not too healthy), and Ginger fried tofu. 

With one of the seitan roasts, I made a batch of Beefy Stroganoff.  Loaded with strips of beefy seitan and mushrooms in a rich, creamy sauce, this is one of my girls' favorite pasta treats.  And, of coarse, everything is better with a batch of fresh asparagus.



'Beef' Stroganof
1 lb dry pasta, such as farfalle or penne
2 tbs vegetable oil
1 loaf 'beef' seitan roast, sliced
1/4 cup flour
1 medium onion, finely chopped
2 cloves garlic
1/2 lb mushrooms, sliced
1/4 cup dry red wine
2 cups beef flavored broth (I use Better than Bouillon)
1 tsp ground mustard seed
1 tbs vegan Worcestershire sauce
1/2 tsp black pepper
1/2 cup vegan sour cream

Add the flour and seitan slices to a paper bag and toss to coat.  Pour onto a plate and tap to remove any excess flour.  Reserve the flour.  Heat the oil over medium high. Add the seitan strips, tossing occasionally until they begin to brown.  Remove from the pan and set aside.


Add a little extra oil, if necessary, then add the onions. Saute until the onion is soft, then add the garlic and saute for another minute. Add the mushrooms and continue cooking for several minutes, until the mushrooms have given off their moisture. When you add the mushrooms, start bringing the pasta water to a boil. Cook the pasta according to pack directions.

When the mushrooms are cooked, stir in the remaining flour and cook for a minute or two. Add the reamaining ingredients (except sour cream) and simmer, uncovered, until the pasta is done. When pasta is finished, stir the sour cream and seitan into the sauce and toss with the drained pasta.

5 servings:   621 cal (13g fat, 95g carbs, 28g protein)

I usually make tacos about once a week.  The kids all love them, and I can mix them up by changing up the fillings.  I love to have Lentil Filling, or Spanish Rice or sauce them up with a cheese sauce or Pepita Mojo, but sometimes, I just want a fast meal.  Beans and bulgur fit the bill perfectly.  They take about a minute of prep work and the bulgur simmers while you chop the tomatoes, lettuce, etc and heat the tortillas.  It's tasty & healthy, simple to prepare and cooks quickly.  The bulgur gives the beans a meaty texture and offers an easy way to get some whole grains into your day.



Beans & Bulgur
1/2 tbs vegetable oil
1/2 onion, chopped
1/2 cup bulgur
1 cup water
1 tbs taco seasoning (see below)
15 oz can re-fried beans
1/2 lime, juiced

Heat the oil in a small sauce pan and add the onions. Saute until soft, then add the bulgur, water and taco seasoning. Bring to a boil, then reduce heat to the lowest setting, cover and simmer for about 20 minutes. Stir in the re-fried beans and lime juice and reheat, if necessary.

4 servings: 172 cal (2g fat, 31g carbs, 8g protein)

Taco Seasoning
Here is the spice blend I use for taco seasoning. You can use your own or a packet, but check your labels. I found that a number of brands sneak in things like powdered milk and whey.

1 tablespoon chili powder
1/2 teaspoon paprika
1 1/2 teaspoons ground cumin
1/4 teaspoon dried oregano
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon crushed red pepper flakes
1 teaspoon sea salt
1 teaspoon black pepper

I've been spoiled at work this spring for lunches.  There's a new food stand here in Eugene that makes the best fried tofu. Cornbread Cafe.  I normally fry tofu with just a light dusting of flour, a little oil and no spice. Then add a sauce.  My favorite is Tofu in a Ginger Sauce.  But, for Mother's Day, I decided to take a more decadent path, pan fried tofu in a hearty breading, ala Cornbread Cafe.

I used a mixture of lemon juice, soy yogurt and soy milk for the dredging liquid, which was thick enough to adhere the breading to the tofu.  For the breading, I used rice flour (adds a nice crispiness), ground almonds and flour.  The crust came out perfectly.  It was golden-brown, crisp and held firm with the tofu.  It didn't peel off the tofu like experiences I've had in the past.  It did not, however, have enough flavor.  So, I'll add some more spice next time.  The breading should taste good before you cook it, so taste it and adjust accordingly.

And, if you're ever in Eugene, head down to the Cornbread Cafe.  You won't be disappointed.




Pan Fried Tofu
1/4 cup vegetable oil
1 lb tofu, drained and cut into 8 slices
Breading:
1/2 cup almonds, ground
1/2 cup flour
1/4 cup rice flour
1 tsp lemon pepper (definitely use more, to taste)
1/2 tsp salt
Dredging Liquid:
1/4 cup soy yogurt
1/2 lemon, juiced
1/2 cup soy milk

In a bowl, combine the soy yogurt, soy milk and lemon juice.  Stir  until smooth.  On a plate, combine the ground almonds, flour, rice flour and whatever spices you chose to use.  I used lemon pepper and salt.  Mix thoroughly.  For each slice of tofu, submerge in the dredging liquid, then dredge in the flour mixture, making sure to coat each surface.  Transfer to a wire rack.

Heat the oil in a large saute pan, over medium-high heat.  The oil is hot enough when a dropped-in piece of cracker or tortilla sizzles immediately.  Place the tofu in the pan and fry until the breading is golden brown, a little more than five minutes.  Flip the tofu and fry until the other side is golden brown, another five minutes or so.  Remove and drain on a wire rack.  Serve.

4 Servings:  262 cal (18g fat, 13g carbs, 10g protein)

After a whirlwind March & April, I think I can start dedicating some time to my blog again.  Through the ordeal, I have found some time for cooking, but I will have to dust off my camera.  I've made a Biryani and some Mango Chutney ... and my wife's birthday is coming up, so I see some Indian food in my future.  I've done a lot of quickie food:  tempeh sloppy joes, stupid-easy microwave gravy, bulgur & beans taco filling and a couple of salad dressings and a poblano nacho sauce.  So I'll be rolling these and other posts out soon enough.  Thanks to everyone for sticking with me.

And, for a visual reference of my year-to-date, here's the tree that tried to fall on my house:



Here's some other personal highlights of last couple of months:

Family - My teenage son decided that, after a three year hiatus, he could still skateboard.  He's diligent (or stubborn), if nothing else, and kept skating, even after he fell and broke his elbow in two places.  He's on the mend now, but I have to remind him daily not to fall.
Trees - A tree fell on my house.  Well, almost.  Actually a tree fell, and a giant bough caught on one of my garden beds and suspended the tree, diagonally, over the top of my house.  We were lucky, or the fates are teasing us.
Yard - We've also put tons of work into the yard, building 3 brick and 3 wood garden beds, hauled in 10 yards of dirt for garden and grass and a few other projects.  And, now, the grass is beginning to grow.  Exciting!
Work - At work, I've been swamped.  I've implemented a new database, integrated it with the accounting software, prepared for our annual audit and submitted a huge grant for a housing project.  Whe Fed-Ex'ed three copies of the grant, and it weighted 13 pounds.  Does anyone still remember the Paperwork Reduction Act?

And a copy of last year's grant application: