Meatless Monday's: Cheezy Miso Quinoa Bowl

Ah Monday's, such an under-appreciated day!

I totally get why, for most it's the day that you get to go back to the daily grind. Which is why I totally support the Meatless Monday initiative. It's a great way to start off the week on the right foot. Filling yourself up with some quality nutrient dense food will help make this day better.

Also, I need to start learning to post earlier.

I'm still trying to get the hang of this scheduling thing that I told myself I would keep up with as a New Year's goal. I don't call them resolutions anymore, since I make a pretty decent list of things that I want to accomplish in the next year. They aren't all year long commitments, but I make my health and fitness goals every year. Like this year I want to run a half marathon and do a sprint triathlon among a few other things. There's also things like wanting to publish an e-book, a 30 day meditation and yoga challenge and coming here to Costa Rica. 2014 is going to be busy! Just like I like it!

Anywho, this bowl is one of the things that I just love to eat whenever I'm in the mood for some comfort food. The sauce has been a recipe of mine, that's been changed up a bit, from my very early vegan days when I was craving cheezy things often. Now, having said that, it doesn't exactly taste like cheese by any means,but has a very similar flavor profile that I find definitely hits the spot. It's also great as a Mac n' Cheeze sauce, over potatoes, broccoli...

Cheezy Miso Quinoa Bowl

Ingredients:
- 2-4 cups quinoa
- 1 large onion, sliced
- 2 bell peppers, diced
- 1 head broccoli, cut into florets.
- 2 medium sweet potatoes, diced.

Sauce:
- 2-3 cup almond milk
- 1 cup nutritional yeast
- 1 tbsp miso (or to taste)
- ¼ cup gluten free flour
- 2/3 cup salsa
- 2 tbsp turmeric

Cook the quinoa and the sweet potatoes in the same pot, about 20 minutes.

While the quinoa/s-p’s are cooking, sauté the onion with a bit of water until translucent, then add the rest of the veggies with ¼ cup of water and cover to steam.

In another pot, combine the nooch, turmeric and flour until well incorporated, then whisk in the almond milk and miso. Heat on a medium-high heat, whisking frequently until it has thickened up. Now add the salsa.

Assemble your bowl! Quinoa, sweet potato, then veggies and as much sauce as you prefer! I basically drown my bowl in sauce, but then again I am a sauce addict!

ENJOY!!

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Vegan MoFo 2013: Web Wednesday's: Spicy Peanut Sauce

Words for today's Web Wednesday's were peanut butter and broccoli. Mainly because the broccoli was needing to be used and I had a random craving for peanut butter, although I never usually buy the stuff I found an awesome new one at Veg Fest that I felt the need to test out. I might talk a bit more about when I've used it more.

Now broccolli and peanutd together automatically got me thinking something spicy and asian. So of course the simplest recipe came to mind, spicy peanut sauce served over broccoli and rice noodles. Off to the kitchen I went and with a few simple steps and less than 30 minutes, diner was served!

Quick and easy meals are somewhat of an essential in the society that we live in and making sure that they are healthy, plant based and whole really isn't complicated. Following KISS(keep is simple sweetheart) is a core foundation of how I eat and cook on a daily basis. I do love making a complex meal, but realistically it;s something thats done once in a while. I want good tasting nutritious awesome food without to much effort and within budget. Most of the recipes I post are exactly that!

Onto the sauce...

Spicy Peanut Sauce

Ingredients:

- 1 cup peanut butter.
- 1-2 cups water
- 1/3 cup tamari
- 1-3 tbsp hot sauce
- 2 tbsp rice vinegar
- 1tbsp minced ginger

In a large bowl, whisk all ingredients together. You want the consistency to be much more liquid han you want the final product to be, I used about 2 cups of water total.  Transfer to a pot or pan and heat on medium until thickened and ginger is fragrant, about 5-6 minutes.

Serve over steamed veggies and rice noodles or rice.

Enjoy!

Fiesta Burrito Bowl.

Sometimes, I just want a little fiesta sitting in my bowl, so that I can feast my eyes on it's prettiness, then demolish it by mixing all the ingredients into a not so good looking mess of deliciousness.

I also figured that since I had all the ingredients to truly make this one from scratch, I'd try my hand at making refried beans, which sound much less healthy than they actually are. I have no idea why I never made them before, so so easy and so so good. Plus, I get to know everything that's in them, no more preservatives for this chick.

There is just something awesome about grain bowls that has me coming back for more. Seriously, I could eat these every day, there are so many possibilities and every day could be totally different with the same basic concept in mind. Choose a grain, or a medley of grains, choose toppings and a sauce/dressing. Simple, quick and delicious.

Burrito Fiesta Bowl

Ingredients:

Makes 2 large bowls.

- 4 cups cooked rice.

- One recipe Refried Black Beans

Toppings:

- 3 medium tomatoes, diced.

- 1 romaine heart, shredded.

- 1 avocado diced. 

- Salsa (optional)

- Hot sauce. 

Assemble bowl in layers and enjoy!

Refried Black Beans

- About 2 cups Black beans, cooked.

- 1/4 cup minced onion.

- 1/2 cup water

- 1 tsp cumin

- 1 tsp paprika

- Pinch of cayenne

- S/P to taste

Throw all the ingredients into a medium pan on medium-high heat. Using a fork or potato masher, mash the beans until smooth and incorporated with the water. Cook down to desired consistency. Serve nice and hot! 

I might just go and make this again... Enjoy!!

"Sorta Kinda Like Mom's" Spaghetti Sauce

Growing up, spaghetti sauce in our house was always vegetarian. Even though my brothers often asked my Mom to add in some meat, she very rarely relented and just stuck to her veggie filled recipe. Although once or twice she accidentally added way too much spice in the form of new hot sauces from New Orleans, or a loosely tightened cover dropping far too much cayenne. Those dinners were filled with tons of water and bread!

Her recipe was filled with specific veggies, spices and canned tomato sauce. It was delicious and quite labour intensive as I remember. She still makes it to this day and I look forward to enjoying it when I visit. However, in my own house, I neither have the slow cooker or all the spices and I try to avoid canned anything these days. Since we buy our produce in bulk and in season, I also find myself making variations of this sauce every time I make it. I also like to rotate my spices and herbs so that I actually use them, I've been lagging on that as of late so I have some that really need to be used up so I can have an excuse to buy new ones.

Simply put, my recipe tastes similar in many ways, but is different every time. I love variety and being resourceful with what I have in the fridge. This time around we found amazing local heirloom tomatoes for $15.00 a case, and while we tried to et them fresh, there was just too many which is exactly why I chose to make me some sauce. Going from there, I had red onion, zucchini, carrots and red peppers, and into the pot they went!

Simple comfort food at it's best, pre-made sauce just cannot hold up to this. This is also a quick prep recipe, although it takes a few hours to cook, it only requires minimal attention.

Just Like Mom's Pasta Sauce

Ingredients:

- 20-35 medium Tomatoes, ripe. 

- 2 large zucchini, roughly chopped.

- 3 large red bell peppers, diced.

- 2 medium onions, diced.

- 5-6 medium carrots, sliced. 

- White and Black pepper

- Hot sauce of choice

- Herbs of choice (I used basil this time) 

- 3-5 large medjool dates, pitted.

- 1 cup sun-dried tomatoes (optional)

Core and roughly squeeze out seeds from all the tomatoes, place in blender with dates and sun-dried tomatoes if using and blend until smooth. This may have to be done in several batches, my tomatoes gave me about 5 liters after being blended. Pour into a large pot.

Bring to a boil then simmer for about 30-45 minutes, depending on what consistency you are looking to get in the end. I prefer a thicker sauce so I cook it a little longer, depending on the tomatoes that I use.

Add all the veggies and spices and stir to combine, bring back to a simmer and stir about every 10-15 minutes until the veggies are throughfully cooked. Taste to adjust seasonings. 

This makes a pretty huge batch of sauce, perfect for family's or anyone who like to have some on hand. 

Enjoy over your favorite pasta... or even over any starch. I love it with potatoes or rice! I served it over organic rice/corn penne with a dash of nutritional yeast to add that cheesy flavor. 

Have fun with this recipe, add any veggies you love. I often add mushrooms, other peppers, spinach, etc. Its a great low fat and high nutrient sauce that everyone will enjoy. It also keeps in the fridge for a while, although around here it never really lasts more than a few days! It freezes well, a perfect back up meal so make sure to make a huge batch if you like having quick and easy healthy solutions on hand.