Vegetarian Thanksgiving Menu

Thanksgiving and all the holidays can be challenging for a Vegetarian. I thought I would take the opportunity to share some great recipes that I have found and am planning to use this Thanksgiving.

APPETIZER:  

Vegan Hot Spinach and Artichoke Dip

This is one of my favorite appetizer recipes. I translated the original recipe to Vegan last year and couldn't even taste the difference. Have had lots of compliments on this at parties by both Vegan, Vegetarian, and meat eating friends and family.

Ingredients:

• 16oz canned Artichoke hearts in water, drained
• 1 cup frozen spinach
• 1 cup Vegenaise
• 1/2 cup grated soy Parmesan
• 1/2 cup of Tofutti "Better than sour cream"
• 1/2 clove garlic, crushed
• 2 tblsp lemon juice
• 1/8 tsp white pepper
• 8oz Tofutti "better than cream cheese", softened
• paprika

Directions:

• Preheat Oven to 350°
• Combine all ingredients in blender or food processor until well mixed.
• Pour into larger baking/casserole dish. 
• Bake until heated through. About 30-60 mins depending on oven and depth of casserole dish.
• Serve with pita chips, crackers, baguette slices, or vegetables.

  

SALAD:

Thanksgiving Seasonal Salad

A fresh, crisp and tangy salad. The combo of dried cranberries,goat cheese, and nuts is decadent tasting. It encompasses all the tastes of the holiday season.

Ingredients:

• Fresh Baby Spinach leaves
• 1/2 cup of dried Cranberries
• 1 pear julienned with skin
• 4oz goat cheese
• Balsamic Vinaigrette of choice
• 1/2 cup candied or plain pecans or walnut diced

Directions:

• Toss clean spinach in bowl with desired amount of balsamic dressing (*Can skip this step and leave dressing on the side if you prefer)
• Layer the rest of ingredients into bowl and toss until mixed well.
• Serve cold.

MAIN COURSE: 

Gardein Pot Pie

Ellen's chef Roberto Martin's Vegan Pot Pie looks absolutely fabulous. This is what I am bringing as my main course this year.

Ingredients:

• Gardein Scallopini cut into 1/4inch pieces
• 6 cups vegan chicken stock
• 1 cup yellow onion diced
• 1 cup carrots, peeled and diced
• 1 cup peas
• 3/4tsp Thyme, minced
• 3/4tsp Sage, minced
• 3/4tsp Sea Salt
• 3/4tsp Fresh ground pepper
• 1tblsp Nutritional yeast flakes
• 1tblsp Tamari Soy sauce
• 3-4tblsp Scanola oil
• Puff Pastry sheet rolled out to 12x10

Roux Ingredients:

• 3/4 cup flour
• 3/4 cup Earth balance butter

Directions:

• Pre-heat oven to 375°
• Brown Gardein Scallopini in a sauté pan with 1tblsp scanola oil. Season with salt and pepper, remove from pan and set aside.
• In separate pan melt Earth balance. Add flour and whisk constantly until light brown color. Cool and set aside.
• In 5.5 qt Stock pot cook onions in scanola oil for 3 mins. Add carrots, sage, thyme, salt and pepper. Continue to cook for 5 mins. Add already boiling stock and simmer for 5 mins. Whisk in yeast flakes.
• Add the roux mixture a bit at a time and continue to cook as sauce begins to thicken. Stir in Gardein Scallopini, tamari and peas. Pour mixture into a large shallow pan to cool.
• Once mixture is cool, pour into individual ramekins, glass pie pan, or small casserole dish. Cover mixture with puff pastry and seal edges. Cut small slits. Bake for 35 mins or until internal temperature reaches 165°

Makes 6 servings. 15 mins of prep time and 50 mins of cook time.

Hope your friends and family enjoy these recipes. A happy, healthy and environmentally friendly Thanksgiving to you and yours. BTW no animals were harmed in the making of these products. ☺


If you have a great Vegan or Vegetarian recipe for the holidays, please share it in the comment section below. Thanks!

My favorite Vegan Chili Recipe

This Vegan chili recipe came from Chef Roberto Martin and was featured on the Ellen Show. Ellen and her wife Portia decided to go Vegan a little over a year ago and were looking for Vegan recipes for a Superbowl Party.  This was intended for Nachos with a vegan cheese recipe as well. I eat it as a chili. It is super easy to make once you have all the ingredients on hand.

Ingredients:

• 1 Large Onion chopped (white or red onion)
• 1 Tablespoon Ground Cumin
• 1/2 Teaspoon Coriander
• 1 Teaspoon Dry Oregano
• 1 Teaspoon Chili Powder
• 3 Minced Garlic Cloves
• 2 Large Diced Tomatoes
• 8 oz Sliced Mushrooms
• 2 (4oz) canned green chilies
• 1 bag smart ground (Mexican seasoned)
• 1/2 cup vegetable stock
• 1 can black or pinto beans (rinsed)
• Salt as needed

*I omit green chilies and add corn kernels for a more southwest style chili.

• Chopped Green Onion (on side)
• Tofutti sour cream to top 
• Daiya or Follow Your Heart Vegan Cheese.

Mushrooms should be rough chopped. Sauté onions until light brown. Add mushrooms and cook 3-4 minutes. Add garlic and all seasonings and sauté 4 minutes more. Add remaining ingredients and stir until hot and the right consistency. Season with s and p as needed. Top with a dollop of Tofutti, chopped green onions, and a sprinkle of Daiya Cheddar cheese.

Pumpkin Pie Smoothie

I love Fall. I love all the colors of the leaves and the flavors of the food like butternut squash and pumpkin. Not only is pumpkin low fat naturally, it is full of beta-carotene which the body converts to Vitamin A.  Fall and all the holidays that come with it wouldn't be complete in my mind without some Pumpkin Pie.  Here is a healthy smoothie that tastes just like the pie. The yogurt gives the whip cream like flavor and no crust means less calories. Drink up and give Thanks without the guilt.

*I have listed ingredients for both a Vegetarian and a Vegan version based off of your choice of Yogurt and milk.


Ingredients:

• 1/4 can of Pumpkin Pie filling
• 3oz of Greek Style Plain yogurt (like Chobani) or Vegan Yogurt (like Nogurt or Silk)
• 1 tblspoon Brown Sugar
• 1/4 cup Almond milk or milk of choice 
• 1/2 cup crushed ice
• nutmeg and cinnamon

Directions:


Combine Pumpkin Pie, yogurt, brown sugar, and crushed ice into blender. Begin to blend. Add almond milk (or milk of your choice) slowly until you have the desired consistency. Less milk will make a thicker smoothie and more milk a little creamier. Once completely blended pour into glass and sprinkle with a little nutmeg and cinnamon to garnish and spice up. Stick a straw in it and give thanks.

Tex-Mex Veggie Burger

All the flavor. No animal products. Loads of protein and low in fat. What more could you ask for?

Ingredients:

• Dr. Praegers Tex Mex Veggie Burger Patty
• Multi-Grain Sandwich Thin Hamburger Bun
• 1/2 cup spinach
• 2 tablespoons Daiya Cheese Cheddar Flavor (Vegan cheese substitute)
• 1/4 avocado
• Veganaise

Directions:
Set conventional or toaster oven to Broil. Heat Veggie patty 10-12 minutes until cooked throughout. Spread Veganaise and spinach onto the bottom of bun. Place cooked Veggie Patty on top of spinach. Place sliced avocado and Daiya cheese on top of Veggie Patty. Finish with the top bun.

Fakin' B.L.T.

My Fakin' Bacon, Lettuce, and Tomato Sandwich. One of my favortie lunch time meals.

Ingredients:

• Whole Wheat Pita, Flat Out Wrap, or bread of your choice
• 2-3 pieces of Fakin' Bacon
• 1/4 avocado
• 1/2 cup spinach
• sliced tomato
• Veganaise
• salt/ pepper to taste

Directions:
In a lighly oiled skillet cook 2-3 pieces of Fakin' Bacon. Turn halfway through to ensure thorough cooking. Spread Veganaise onto Pita, Wrap, or bread. Layer spinach, tomato, avocado, cooked Fakin' Bacon and salt/pepper to taste.

Enjoy! All the taste of a real BLT with no animal products, less fat and over 8g of Protein.

Chocolate dipped Strawberry Smoothie

A decadent, yet healthy smoothie. Like having Strawberries dipped in Chocolate. Creamy, Delicious and under 200 calories.


Ingredients:

• 1/2 cup fresh or frozen strawberries
• 1 tblspoon Nutella
• 1/2 cup of almond milk
• 1/2-3/4 cup crushed ice

Directions:
Clean and cut strawberries and place into blender with Nutella, ice, and Almond milk. Blend. Pour and Enjoy!!

My Favorite Vegan Nachos

Going Vegan doesn't mean you have to give up all your favorite snacks.  I love Mexican food just as much as the next person. And thankfully I have a great recipe to share with you so that you don't have to go without. Super quick and easy. I even bet you could serve these to non-vegan friends and they won't taste the difference.

Ingredients:

• Tortilla chips of your choice
• Daiya Cheese Cheddar Flavored 
• Light Life Smart Ground Mexican Style 
• Cooked Black Beans
• Black Olives
• Green Onion
• *Optional Jalapeños

Preparation:
Place 1/2 of tortilla chips on plates. Cover with layers of Daiya Cheese, Light Life Smart Ground, Black Beans, sliced Black Olives, chopped green onions, and *Jalapeños. Repeat the entire layering process. Microwave on high for 1:30-2 minutes or until cheese is melted and meat is heated through.  Top with guacomole and/or Tofutti sour cream and serve.

This is one of my favorite meals and I am sure much healthier for you than the real thing. Enjoy!!

Asparagus & Mushroom Polenta

An easy to make, fresh, and healthy meal.  Asparagus and Mushroom Polenta will take you about 10-12 minutes to prepare.

Ingredients:

• Asparagus
• Baby Portabella mushrooms (or another local, seasonal variety)
• Polenta ( I use pre made Organic Polenta from Trader Joes).
• Chunky Pasta sauce
• olive oil
• salt/pepper to taste.
• Rosemary 

Preparations:
Cut Asparagus into 1" long strips and cut mushrooms into 1/4"slices.  Sauté Asparagus, mushrooms, rosemary, salt & pepper in olive oil over medium heat.

Sliced pre-made polenta into 1/2" think rounds.  Grill in a pan with a little olive oil. 4-5 mins/side or until golden brown.  Remove from heat and place on paper towels to remove any excess oil.

Heat 2 tbls of chuncky pasta sauce until warm.

Plate 2 slices of cooked polenta on plate. Top with sauteed veggies and sauce.
*If not Vegan top with parmesan or fresh cheese of your choice.

Veggie Lasagna

This is a favorite recipe that I found while I was back in college.  I have altered it over the years to include some of my favorites and incorporate more of a vegan lifestyle.  This lasagna has no noodles or pasta and no cheese.  Also I tend to cook to taste, so not a lot of measurements. Use as much of any ingredient to create the desired layer in the size of your casserole dish.

Ingredients
1 eggplant
1-2 zucchini squashes
kernel corn
black olives
diced tomatoes
brown mushrooms
16 oz firm tofu
fresh basil
fresh rosemary
Daiya mozzarella or cheddar cheese (or mix both)
olive oil
salt
pepper

Feel free to omit any of the veggies that you feel undesirable (except for eggplant and squash) and/or add some of your favorite fresh seasonal veggies.  Also if you do not want to make vegan, substitute Ricotta cheese for the tofu and use regular cheese instead of Daiya.


Preparation:
Preheat oven to 350°

Grill eggplant and zucchinin with olive oil, salt and pepper. While grilling, combine tofu, basil and rosemary into food processor. Blend until a thick consistency.

Lightly grease casserole dish. Place grilled eggplant slices in a single layer on the bottom of the casserole dish until it is covered. Next layer tofu mixture over layer of eggplant. Continue to layer ingredients on top of one another until 3/4 of way to top of casserole dish. Layer the grilled zucchini on top of looser ingredients. Sprinkle shredded cheese on top of zucchini and garnish or top with sliced black olives.  Finish with a pinch of salt and pepper.

Place casserole dish in preheated oven and cook for 30-45mins until cooked through and cheese is melted.  Turn throughout cooking in 1/4 turns for consistent cooking.

I serve with a slotted spoon as many of the vegetables tend to be rather juicy.

Let cool and enjoy!

Veg out this summer

Changing or experimenting with a Vegan or Vegetarian diet has never been easier. During the summer time with all the fresh picked fruits and vegetables being locally grown is a great time to experiment.

I like to go to my local Farmer's Market and stock up on what ever is being locally grown. Chicago Farmers markets are all over in different neighborhoods on different days. Google Farmer's Market in your area to find out when and where they take place. Plus we have Green City Market which is the only Chicago year round market. Many of these markets vendors also provide CSA boxes (Community Supported Agriculture). Consumers purchase a share of the farm’s harvest at the beginning of the season. The farmer then delivers periodic (usually weekly) boxes or “shares” containing the best of what the growing season has to offer. These boxes are a great way to eat what is being produced locally in season, support the community and explore new foods and recipes. I take all of these weekly finds and add beans, tofu, seitan, and other vegetarian options to create fabulous stir fry, quinoa, wraps, salads, sandwiches, and smoothies. I will share some of my favorite recipes later in the blog and hope you will share some of yours with me.

With the growing amount of people becoming Vegan or Vegetarian many supermarkets and companies are jumping on the bandwagon. There have never been so many options to substitute meat free/dairy free items into your favorite dishes. Some of my favorites are Gardein, Fakin Bacon, Daiya, Dr. Praeger's, Morning Star, and Light Life Smart Deli. I make BLT's, Nachos, Chicken style wraps, Pizza, and Burgers substituting these products in place of meat or dairy products.

Looking for Vegan recipes? Two of my favorite books are Tal Ronnen's The Conscious Cook and Alicia Silverstone's The Kind Diet. There are also several online sites that you can either subscribe to or friend on Facebook like Fat Free Vegan.

Why not try a Vegan or Vegetarian restaurant on your next date night? Here in Chicago I recommend Chicago Diner, Green Zebra (which does have meat dishes, but has great Vegan and Vegetarian options), and Karyn's on Green, whose motto is "making Vegan sexy". In NYC Candle79 is one of my favs. Write in and let me know some of your favorite Vegan/Vegetarian friendly restaurants in your area.

Hope you will explore Vegetarian and Vegan eating and realize that not only will you be eating great, healthy, flavorful food that is good for you, but you will be helping support your community and the earth. Nature is bountiful. Let me know some of your favorite Vegan/Vegetarian recipes, products, companies, and restaurants to share.

Juice start your diet!

There are lots of quick fix diets and fasts out there. The Master Cleanse allowing you to drink as much cayenne pepper,maple syrup and lemon water as you like for a minimum of a week. Atkins, eliminating all the Carbs from your life. I don’t know about you but somehow when I try one of these strict fasts or diets the inner, rebellious child in me comes out. All of a sudden I will eat things that I never even liked just because I am not supposed to. Plus how in the world is eating a cup of cheese (fat) on Atkins, better than eating a cup of carrots (carbohydrates)? And how is a body suppose to survive and function on sugary, lemon water? Sure you might lose the weight quickly but what does this actually teach your body? And are you really able to keep it off once you go back to eating normally?

I’m going to share a little secret with you. When I am looking to shed a few pounds in a timely manner, I turn to juicing. I load up on all the fruits, vegetables, and nuts that I want for two meals of the day and have a healthy protein based meal for my third meal. Try to juice at least two of your meals. I suggest always starting the day with juicing for breakfast and then based on your schedule and your day you can decide if your second juice meal will be lunch or dinner. In between, snack on fresh fruit/vegetables or a handful of nuts throughout the day. Your body gets all the nutrients it needs (probably more, since you will be meeting your fruit and vegetable quota), you still get the satisfaction of actually eating, and the regular meal feels like a reward that you get everyday. You will find your body making healthy choices and wont feel deprived along the way. By juicing you will get a variety of fruits and vegetables, find new tastes that you may not have ever tried, and be able to tolerate fruits/vegetables that you may have disliked before.

The best way to jump start your body into losing weight and teach your body to use food in the most productive way, I believe is through juicing . As Amanda Cross states in THE MIRACLE JUICE DIET “when a person eats nutritionally depleted food, not enough food or is putting extra pressure on the body through overwork, during illness or following surgery or when you are undergoing high levels of stress”, juicing is the answer.

Here is a breakdown of some fruits and vegetables and their benefits. I have also included a few hints and recipes. Try to get fresh, seasonal fruits and vegetables first. Second best would be flash frozen. I prefer to water down my juice for a lighter, less pulpy consistency.

Melon highly nutritious, natural diuretic, powerful cleansers and detoxifiers, great for rehydration, orange melon (i.e. cantaloupe) high in beta carotene, watermelons have anticoagulant property, all are antiviral and antibacterial
Kiwi packed with vitamin C and fiber, excellent for immune system, lowering blood pressure, and heart health known in traditional chinese medicine for healing effect on stomach and breast cancer (called Chinese gooseberries)
Bananas best source of potassium (mineral for maintaining normal blood pressure and heart function), contain pectin; help normalize movement through the digestive tract and ease constipation rich in pre-biotics that nourish probiotics in the colon, help to decrease the risk of colon cancer
Berries antiviral and antibacterial, fabulous for the bloodstream
blueberries and blackcurrents help diarrhea and any urinary tract infection, raspberries contain a natural aspirin and help menstrual cramps, strawberries help the cardiovascular system as a whole
Avocados lower blood cholesterol and block carcinogens, high vitamin E content excellent for maintaining healthy skin, healing wounds and bolstering the immune system, help the body digest and metabolize fats
Cranberries deodorize urine and prevent bacteria in the bladder, prostate, and kidneys, can prevent kidney stones, very sour and may need to be combined with sweeter fruit in juices and smoothies
Citrus Fruits contain carotenoids, bioflavonoids and huge amounts of Vitamin C which are key in the fight against cancer, lower blood cholesterol and arterial plaque, antiviral and antibcterial
Papaya tops when it comes to aiding digestion as it helps to break down protein, protects against cancer and replenishes lost levels of Vitamin C, making it a good choice for smokers
Apples antioxidants, reduce cholesterol, cleanse the digestive system and boost the immune system, aid in the digestion of fats, small amount with soften the taste of a stronger vegetable blend
Plums help increase the absorption of iron into the body, great source of Vitamin C, Vitamin A, B2, dietary fibre and potassium
Pineapples anti-inflammatory, antiviral, and antibacterial, help to dissolve blood clots, contain bromelain, which is essential in the digestion of protein
Mangos high in beta-carotene and full of potassium, perfect to replenish energy after heavy workout
Tomatoes lower the risk of cancer and heart disease, fight off free radicals
Broccoli high in antioxidants and Vitamin C, vital intake will help guard against lung, breast, and colon cancer, on low carb diet will help to regulate insulin and blood sugar, has been reported to deactivate cancer cells
Cabbage leading cancer fighter, can regulate estrogen metabolism and discourage formation of polyps, best raw and should be included in the diet 2-3 times per week
Sweet Potatoes help stabilize blood sugar levels and lower insulin resistance, good source of Vitamin A, C and manganese, copper, dietary fibre, B6, potassium, and iron, anti-inflammatory, can help in reducing the severity of conditions where inflammation play a role (i.e. asthma, rheumatoid arthritis, and osteoarthritis)
Peppers Vitamin C, guard against macular degeneration and respiratory infections, help to keep arteries decongested and helpful with asthma, bronchitis and even the common cold, help keep nails, skin, and hair glossy and healthy
Green Leafy Vegetables full of lutein and beta-carotene and will battle cancer and regulate estrogen, try to have a couple green juices per week even if you favor sweeter juices
Celery and Fennel great at cleansing the digestive system of uric acid, high potassium content and therefore great for lowering high blood pressure, If you hold onto excess fluid and suffer from regular bloating, their diuretic effect is very powerful and should be the basis of the juices you create
Carrots nutritional power houses. when cooked=high on carb scale, high beta carotene content, fight cancer, protect arteries, battle infections and boost immunity, said to eliminate putrefactive bacteria in the colon and facilitate elimination of intestinal parasites

Also think about adding in supplements like milk thistle (liver function) , flax seeds (omega-3 and omega-6), Psyllium Husks (colon health), Yogurt (probiotic enzymes), Brewers Yeast (metabolism), ginger (immune system), and raw garlic (antibiotic) to name a few.

Hope you will share some of your favorite recipes. Here is one of mine. Red seedless grapes, cucumber, lemon, ginger root, and mint leaves. Great for digestion, bloating and water retention. Perfect for a day in a bikini.