Cauliflower Soup

Posted by Tierney in Recipes and tagged with , , , ,

I had a beautiful head of cauliflower from my recent CSA delivery that I needed to do something with. I’ve been feeling a little under the weather lately, and the perfect thing for that is a healthy soup. This one is so easy and quick to make, that you can even prepare it when you’re not at at your best. I also received broccoli in my box, so I decided to make use of the stalks in this blended soup while saving the florets for later.

Ingredients:

  • 1 head of cauliflower, chopped
  • Several broccoli stalks, chopped
  • 5 large, spring onions (with greens) or 1 small regular onion, chopped
  • 1/2 cup water
  • 1 vegetable bullion cube
  • 1-2 cups non-dairy milk (depending on desired thickness)
  • 1/4 cup nutritional yeast
  • Salt and pepper to taste

Place bullion cube and water in a large pot and put stove on med-high heat. When water is near boiling, turn down heat and add chopped veggies. Steam for about 10 minutes. If you’re lucky enough to have an immersion blender, add remaining ingredients and blend. I used my Vita Mix blender and combined everything in two separate batches. Return everything to the soup pot and cook for a few minutes until it’s warmed through. Adjust liquid and salt and pepper as you’d like it.

cauliflower soup

The result is a satisfying, creamy and delicious soup. Low in fat and high in fiber, a bowlful of this will fill you up nicely. Cauliflower is a great source of vitamin C, and is said to have anti-inflammatory and detoxifying properties. It’s also low on the glycemic index, which is perfect for diabetics. So next time you’re feeling a bit sick, fix yourself a nice pot of cauliflower soup. For a contrasting crunch to the smooth texture of the soup, try adding some croutons.

cauliflower soup

Barbecue tofu sandwich!

Posted by Tierney in Recipes and tagged with , , , ,

The blogger who created this BBQ recipe makes vegan food for his children. Since kids tend to be picky eaters, I figured that this would be a winner (I was right). You may be familiar with my love of sandwiches, so I took Vegan Dad’s Memphis BBQ tofu recipe and turned it into another fantastic and messy masterpiece. While simple to make, it takes a bit of prepping, so make sure you have a few hours before you need to eat.

Ingredients:

Dry Rub

  • 4 tsp paprika
  • 1 tsp salt
  • 1 tsp seasoned salt
  • 2 tsp onion powder
  • 2 tsp garlic granules
  • 2 tsp fresh ground black pepper

BBQ Sauce

  • 1/4 cup vegan butter or oil
  • 1 onion, sliced (sweet onion is preferable here)
  • 3 cloves of garlic, chopped
  • 1/4 cup water
  • 1/4 cup apple cider vinegar
  • 1 cup ketchup
  • 1/3 cup maple syrup
  • 1/3 cup brown sugar
  • 1 Tbsp vegan Worcestershire sauce
  • 1 Tbsp mustard
  • Several dashes of hot sauce (I used Sriracha sauce)

Take thawed tofu and cut into long slices. Apply dry rub by pressing into all sides of the tofu and let it sit for at least 30 minutes in the fridge. The longer it sits, the more flavor it has. While the tofu is infusing with yummy flavors, you can get started on the BBQ sauce.

Heat the oil or vegan butter in a saucepan on medium heat. Add the onions and saute them for 5-10 minutes until they start to become translucent. Add the garlic and cook for several more minutes, being careful not to burn it. Mix in the remaining ingredients, and simmer sauce for 15-20 minutes. After the sauce is done, you can strain the onions if you’d like, but it’s not necessary. Now it’s time to cook the tofu.

Put a bit of oil in a skillet on med-high heat. Keeping as much of the rub on the tofu as possible, put it in the skillet and cook for several minutes on each side.

tofu

When the tofu is cooked, add a good amount of the BBQ sauce, making sure tofu is evenly coated. Lower the heat and simmer for several minutes. Now you’re ready to start building your sandwich!

On a warmed roll, add desired condiments (I used a bit of dijon mustard and vegan mayo), vegan slaw, and BBQ tofu with extra sauce.

open faced vegan BBQ sandwich

I put avocado on mine because let’s face it, avocado just makes everything better.

vegan bbq sandwich

I hope you like it as much as I did!

Vegan Cadbury Creme Egg Cups

Posted by Tierney in Recipes and tagged with , , , , , ,

Do you think you have to give up eating Cadbury Creme eggs just because they’re not vegan? Think again! I made this version pretty easily, and you can too! I didn’t have egg molds, so I just used a muffin tin with linings. It may seem like a lot of steps, but they’re really not that difficult to put together. Here’s what you need to make about 8 cups:

Double boiler with Pyrex

Chocolate

  • 1 cup vegan dark or semi-sweet chocolate chips
  • 1 tsp coconut oil or vegetable shortening
  • 1 Tbsp non-dairy milk

Filling

  • 1/4 cup brown rice syrup
  • 2 Tbsp Earth Balance, softened
  • 1/2 tsp vanilla
  • 3/4 cup powdered sugar
In a double boiler, warm the coconut oil and non-dairy milk. [Note: The coconut oil and non-dairy milk are not essential, but they make the chocolate smoother and easier to pour.] Add the chocolate chips and stir until melted. Use about 1/3 of the mixture to pour a thin layer into linings, and put muffin tin in the fridge to set. Put aside remaining chocolate for later. You may want to leave it in the warm water to keep the chocolate soft and melted.

First chocolate layer

While chocolate sets, start on the filling. Using an egg beater, cream together the brown rice syrup, Earth Balance and vanilla. By hand, add in the powdered sugar a little at a time until well combined. Split the filling into eighths (or however many cups you will be making), and roll out little balls. Put them on a plate and place in the freezer to set.

Add the filling ball

When filling is firm (after about 10 minutes), remove plate and muffin tin from the fridge and freezer. Place a ball in each chocolate liner and press down firmly. Pour remaining chocolate on top of each filling ball, and smooth out the top. Put muffin tin back in the fridge one final time until chocolate sets.

That’s it! Now you have delicious creme egg cups. I used more almond milk in the batch that I made, so my chocolate shell was a bit softer (as you can see in the pictures below). I adjusted the recipe so your chocolate will set better. If you want to make the yellow “yolk” center, you will have the extra step of removing a third of the filling and adding food coloring. Roll and set little yolk balls before adding the white filling layer around them. Enjoy!

vegan cadbury creme egg cup

Easy Vegan Slaw

Posted by Tierney in Recipes and tagged with , , , , ,

I had a bunch of veggies (including a big head of cabbage) from my latest CSA delivery. There’s a BBQ tofu recipe I wanted to try, so I figured it was the perfect time to make some cole slaw. Feel free to adjust the veggies to use up what you have on hand. This version is fresh and light tasting without oil or too much “mayo.” Add additional fats if you want a more traditional tasting slaw.

vegan slaw

Ingredients:

  • 1/2 head of cabbage, cored and thinly sliced
  • 4 small radishes, grated or thinly chopped
  • 3 carrots, grated
  • 2 green onions, thinly sliced
  • 2 stalks celery, thinly sliced
  • 1/2 tsp celery seed
  • 1 tsp mustard powder
  • 1/3 cup apple cider vinegar (you could use white vinegar and lemon juice)
  • 1/4 cup vegan mayo (more if desired)
  • Salt and pepper to taste
  • Sesame seeds (optional)
  • Chia seeds (optional)

Mix veggies in a large bowl and add remaining ingredients except chia. Toss to combine and add chia just before serving. Since the chia seeds will gel up, be sure to only add it to what you can eat. Don’t mix them with the whole batch if you need to store leftovers.

I like to make this in advance so the flavors have time to sit. I was going to eat this as a side, but at the last minute I made it into an awesome BBQ sandwich. Don’t worry. I’ll tell you all about it in another post. Here’s a little preview of what’s to come:

vegan slaw barbeque sandwich

Replacing the egg

Posted by Tierney in Vegucate Yourself and tagged with , , , ,
rescue hen

Rescued hen from For the Animals Sanctuary

I used to eat eggs. I really enjoyed having them for breakfast or in baked goods, and thought that by purchasing those labeled “cage free” I was in the clear. I did some research, and I learned that I couldn’t continue to consume them in good conscience (the term “cage free” is quite misleading). After cutting eggs from my diet, I had to figure out how to live without them. I showed you how to use tofu to make a scramble, but there are other alternatives to eggs when it comes to baking. Commercial egg replacers are available on the market, but you can use other, simple ingredients from home depending on what you’re making.

Eggs serve a few different purposes in baking; they can thicken, add moisture, bind, and give a fluffier final product. There are tons of different ingredients that can do the same thing, but here are a few of my favorites:

Binders/thickeners:

  • Ground flax seed – 1 Tbsp ground flax + 3 Tbsp water = 1 egg:  This is my “go to” egg replacer. They’re a great source of fiber and add a slightly nutty flavor. I’ve used them in brownies, cookies, pancakes, breads, and more.
  • Chia seeds – 1 Tbsp chia + 3 Tbsp water = 1 egg:  These can be ground or left as is. When I don’t feel like grinding flax, I’ll just use whole chia seeds as my egg replacement. They work very similarly to flax seeds, and can be used interchangeably in recipes.

Moisture:

  • Unsweetened applesauce or mashed banana – 1/4 cup = 1 egg:  This is a good option if you are making cake, brownies, or quick breads like banana bread.
  • Soy yogurt – 1/4 cup = 1 egg:  This works similarly to the pureed fruit, but it’s perfect if you don’t want a banana or apple flavor to show up in the final product.
  • Blended silken tofu - 1/4 cup = 1 egg:  Good for dense, moist baked goods without altering taste.

Leavening agents/fluffier product:

I don’t use these as a 1:1 egg replacer, but they are typically added in pancakes, cakes and cupcakes to give them a lighter texture.

  • Baking soda: When baking soda is combined with moisture and an acidic ingredient (like cocoa or vinegar), it will react and produce a gas, giving a fluffier texture to the final product.
  • Baking powder: This works similarly to the baking soda, but no acidic ingredient is required.

All of these replacers are best in recipes that require 3 or less eggs. For things like angel food cake, you will have a tough time. Sometimes I bake muffins, cupcakes, or cookies and bring them to work to share. I don’t tell anybody that they’re vegan until after they gobble it down, and they’re always surprised. Try different replacement options and see what you perfer. As I mentioned in the post, I almost always use chia or flax seeds to replace my eggs, so you can start there if you aren’t sure which option to try. If you are already baking with eggs, what have you found to work best?

Vegan Drinks

Posted by Tierney in Out to Eat and tagged with , , , ,

Sometimes the hardest thing about living as a vegan is being friends with those who aren’t. If you don’t have people around to share the experience, it may occasionally feel discouraging or overwhelming. In social circles, it can be a delicate balance between wanting to go out to eat with your omnivorous friends, yet being sick of a veggie burger or boring salad as the only option on the menu. I never want to be seen as that person who is picky and hard to please, but a girl’s gotta eat!. While many of the people in my life have shown interest in my vegan lifestyle and been incredibly open and supportive when it comes to eating at veg-friendly restaurants, this is not always the case. The solution? Make some vegan friends!

There are groups of vegans getting together all around the United States, and even other parts of the world. Usually once a month, vegans and their allies meet up for drinks and food. Depending on which city you live in, sometimes the host restaurants or bars even make special vegan menus. It’s fine if you don’t drink alcohol; you can just go and socialize and meet new people. Find a vegan drinks event near you or start your own. Exchange recipe ideas or tips, talk about your favorite veg-friendly restaurants, or just relax and make some friends. Have fun!


Really easy croutons

Posted by Tierney in Recipes and tagged with , ,

I talked about different ways to dress up a salad, but I left out one of the most common things you can do. I’ve occasionally had croutons that you can buy in a bag, but they’re actually quite easy to make yourself. If you prepare them at home, you can use whole grain bread and control how much oil and salt you use. crouton

Here’s what I do for a single serving:

  • 1 Piece bread
  • Olive oil
  • Salt
  • Garlic powder

Cut or tear the bread into small pieces. Drizzle with a bit of olive oil and sprinkle with a little salt and garlic powder. The bread doesn’t need to be completely covered in oil, salt, or garlic. Just use enough to lightly coat the pieces and toss to combine. Spread the croutons on foil or baking pan to put in your toaster oven. Toast or bake at 375 for a few minutes. Remove and shake to turn, then cook for another few minutes. When bread begins to brown, take them out to cool while you prepare the rest of your salad.

Because this is so fast, I don’t make them in advance. This also works really well if you have extra bread “heels” that you want to use up. Give it a try the next time you want to add a delicious crunch to your salad.

crouton

Falafel wrap with tahini dressing

Posted by Tierney in Keep it Simple, Recipes and tagged with , , , ,

I really like falafel. Luckily for me and my taste buds, most of the time it’s vegan. Occasionally, you’ll find egg used as a binding agent, but it’s really not necessary. I saw some vegan “heat and eat” falafel at Trader Joe’s in the frozen section. I typically like to make my own, but I bought these for a quick and easy meal when I’m in a hurry. I popped them in the toaster oven and prepared the following dressing while they were cooking:

  • 1 heaping Tbsp tahini paste
  • 1/4 – 1/3 cup water, as needed for desired consistency
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp dill
  • 1/4 tsp chopped parsley
  • 1 tsp minced cucumber
  • Juice from 1/2 of a lemon
  • 1 Tbsp vinegar (white or apple cider)
  • salt and pepper to taste

I just stirred this with a fork, but you can blend if you prefer. Adjust seasonings as desired. Take warmed lavash bread (you could use a tortilla or pita bread) and spread some hummus on it. Top with veggies (tomato, avocado, lettuce, and cucumber), heated falafel, and drizzle with tahini dressing. I also used the dressing on a simple salad and enjoyed my wrap with chips, sliced carrots and a pickle. The whole thing took about 10 minutes to put together and turned out really tasty. Looks pretty good, don’t you think?

falafel

21 Day Kickstart

Posted by Tierney in Vegucate Yourself and tagged with , , , , , , ,

21 day vegan kickstartHave you been toying with the idea of going vegan or simply giving it a try? That’s how I originally made the switch. I didn’t really know about health or environmental benefits, and it was just an experiment to see how difficult it would be to eat vegan. It was a great chance to get out of my eating routine and opened up my life to a new way of eating and thinking. It’s been nearly 4 years now, and I haven’t looked back.

21 day meal plan

Starting on April 2nd, the Physicians Committee for Responsible Medicine is hosting a program to help people transition into a plant based lifestyle. If you sign up for their 21-day kickstart, they’ll send you daily emails to help you on your path. I always find it fun to take part in a challenge, knowing that other people are going through the same thing I am. Support and community make a big difference when you’re trying to make a change, so this is program can help give you that extra motivation. In addition to a meal plan with recipes, they’ll be providing tips and nutrition information every step of the way. As always, you can continue to check back with my website for ideas and (I hope!) inspiration. I’ve signed up because I’m interested to see what recipes they’ll share and I always love the opportunity to learn something new. Do you like to socially participate in collective goals?

Tofurky Deli Slices

Posted by Tierney in Product Reviews and tagged with , , , , ,

Tofurky deli SlicesI’m a big fan of fancy sandwiches, veggie BLTs, and grilled “ham and cheese.”  I like all kinds of sandwiches, but sometimes it’s nice to keep it simple and stick with a classic. Every now and then I’m in the mood for a lunch “meat” sandwich, and they’re quick and convenient. They’re good to take to work, and are really great to bring along on a picnic or hike.

picnic lunch

Tofurky picnic

Torfurky makes a variety of deli slices that are relatively inexpensive and tasty. I tend to go with the oven roasted, hickory smoked, or peppered flavors, but they have a few other options that I have yet to try. You can find these at most stores, and they’re often on sale for under $3. I like to make sandwiches with hummus, mustard and my favorite sandwich veggies like sprouts, lettuce, tomato or avocado. They also go really well in wraps or on crackers. When I’m really in a hurry, I slap a few tofurky slices in a bagel with some spicy mustard and call it lunch (or even breakfast!). Do you eat mock-meat deli slices? What’s your favorite thing to do with them?

wrap