Green Bean Casserole Pasta

Mushroom soup and I have a long lasting relationship. As a kid, it was one of my favorite lunches. Once I went vegan though, we had a little bit of a break. But had I known how simple it was to make it, I don't think that would have happened!

Although, now I have to find a low fat raw vegan way to make it, so that I can have it more than once in a blue moon... If you haven;t guessed, it isn't exactly a low fat recipe, which is what I strive for. However, there is nothing wrong with a high fat meal meal now and again. I stick with an 80/10/10 mentality, which is 80% carbs, 10% or less of each protein and fats in terms of caloric intake. This is something that I like having over time, so it's not like I'm strict on having my ratio.

After going through every kind of "diet" imaginable, this makes me feel at my best. No need for restrictions or fancy foods, just what nature gives us in it's simplest form or very minimally processed, combined to make great tasting meals. Also, having tried the low carb approach, I would never recommend it simply because I (and others I know)felt horrible on it, and the cravings are enough to make anyone go coo-coo. There is also so much scientific evidence against forgoing carbohydrates that everyone should take a second look. I am planning on writing an entire post or series on healthy eating and a more nutrition approach to food. 

This recipe is so simple, yet so flavourful, it'll knock your socks off and warm your feet.

I chose gluten free quinoa penne for my vessel, but it's also great over rice or even potatoes.

Green Bean Casserole Pasta

Ingredients:

- 2 cans of coconut milk, or equivalent home-made*

- 2-3 cups green beans, cut into thirds.

- 2-3 large Portobello mushroom caps, minced.

- 1 medium onion, minced.

- S/P

Pasta of choice (or rice, quinoa. Can also be served on it's own as a soup)

In a large deep pan, or pot, saute the onions in a few tablespoons of water until translucent. Add the mushrooms and beans and let cook until mushroom begin to release water. Make sure to shake your can of coconut milk well before adding them in. If you prefer a much thicker sauce without using flour, only put one full can coconut milk and the fat from another. Let cook until everything is nice and melded together. Taste and add seasoning to personal preference. 

If you find that the sauce doesn't thicken up like you want it to, add a bit of flour whisked into water to thicken up. I don't usually use flour, but I prefer doing this than cooking down the coconut milk because it can be finicky and decide to separate if overcooked. 

* Try to avoid using the boxed coconut milk, it isn't thick enough and doesn't cook as well as canned.  If you want to avoid cans, make your own coconut milk instead.

Serve over any kind of carbohydrate and...

Enjoy!

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Sweet Surrender Zucchini Pasta

This summer has my food cravings going through different seasons every other week. Last week, it was fall, I wanted warmth and density because of the colder days and chilly evening. This week, it's bright and sunny and calls for fresh no-cook meals.

Since I do strive to live a raw lifestyle, with tons of fruit and veggies in their most natural form, I love those days when I just want fresh and raw foods. It's also a perk cause it means not having to turn on the stove or the oven. I find that I get my most creative when experimenting with my raw savoury dinners, where the sky is the limit and I love surprising people with the versatility of raw foods, without even venturing into the gourmet aspect of it.

Right now, almost all I can think of is fresh corn. I've always looked forward to this time of year, simply because I can indulge in mountains of it without killing my wallet. I've gotten more picky about my corn in the last few years though. I prefer local and refuse to eat any of it if I cant be 100% sure that it isn't GMO. So organic is the best way to go, or just talking to the farmers at the local farmer's market where there is tons of organic produce that isn't necessarily certified.

GMO's are a big issue right now, with so little testing being done before they hit the market, and the testing being done is usually solely by the manufacturers, there are too many side effects and unanswered questions for me to justify thinking they are truly safe. There are some great documentaries on the subject, like "The World According to Monsanto", "Seeds of Death" and the like. The independent studies that have been conducted, have shown some effects that I'm not willing to take a chance on!

Onto happier topics.

This pasta is quite delicious and overt-fat-free, although I have been known to add a little avocado now and again. It's incredibly fresh. No boring salads on this table.

Sweet Surrender Zucchini Pasta

Ingredients:

- 2.5 cups corn, raw.
- 1 date, soaked for about 10 minutes.
- 1 tsp chili powder
- 1 tbsp lime juice
- 1/2 cup water
- Pepper, to taste.

- 4-5 medium zucchini, spiralized or peeled into ribbons.
- 3 medium tomatoes, diced.

Blend all the sauce ingredients in a high powered blender until smooth but still retaining some texture.

In a large bowl, pour sauce onto noodles then add tomatoes. Add extra pepper if desired.

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.