Inka Shake

Inka Shake

Inka is a powder that is made from roasted barley. Usually I drink it hot mixed with water to replace coffee. Recently I saw a internet post for a coffee shake. I immediately thought I could make a healthy version using Inka and a banana. It turned out so well, that my daughter likes to take it to work to sip on during the day.

Ingredients

1 1/2 cups unsweetened soy milk, I use Silk Brand
7 ice cubes
pinch stevia
1 tsp vanilla
1 small banana
1/4 cup dates
pinch cinnamon
2 Tablespoons Inka powder

Directions

Place all ingredients into a high speed blender and process until smooth and creamy.

Enjoy!

Eggless Egg Sandwiches

Eggless Egg Sandwiches

I have played around with this recipe quite a bit so that it suits my family's tastes. Firm tofu works the best in this recipe, but using a softer tofu that is lower in fat also works, but the end result is creamier in texture. I generally top each sandwich with sliced pickles and lettuce.

Ingredients

1 block firm tofu, medium firm also works, but results in a creamier texture
1 19 oz can chickpeas, rinsed and drained
1/4 cup nutritional yeast
1/3 cup prepared mustard, I use Sweet with Heat by President's Choice
1/2 tsp garlic powder
1/8 tsp chili flakes
1 tsp turmeric
1/2 tsp black pepper
1 tsp black salt

1/2 cup celery, diced fine
1/2 cup green onion, diced fine
1/2 cup cucumber, diced fine

Tofu Mayo

1 pkg soft tofu
1 Tablespoon sugar or 1/4 tsp stevia
1 tablespoon lemon juice
1 1/2 Tablespoons prepared mustard, I use Sweet with Heat by President's Choice
1/4 tsp salt

Directions

For the Egg Filling

Place the tofu, chickpeas, nutritional yeast, mustard, garlic powder, chili flakes, turmeric, black pepper and black salt into a food processor and process until desired consistency is reached. I like it a little chunky. Transfer to a mixing bowl.

Add in the celery, green onion and cucumber. Combine well.

For the Tofu Mayo

Place all ingredients into a food processor or blender. Process until creamy and smooth.

To assemble sandwich, place mayo on a slice of bread. Top with egg filling and cover with another slice of bread spread with more mayo. I like to add a sliced pickle and lettuce to my sandwich.

Enjoy!

Pineapple Black Bean Enchiladas

Pineapple Black Bean Enchiladas

What a very different but delightful combination of food. I generally make my cheese and enchiladas sauces ahead of time. I tend to be generous when adding enchilada sauce to the top of the corn tortillas to help them stop becoming flaky.

Ingredients

1 large onion, diced
1 red pepper, diced about 1 cup-- you could substitute roasted red peppers
2 tsp garlic, minced

1 - 19 oz can black beans, drained and rinsed
1/4 tsp red pepper flakes
1/2 cup cilantro, chopped
1 1/2 tsp vegetable stock powder
1/8 tsp black pepper
1/8 tsp turmeric
1 cup crushed pineapple, drained
3/4 tsp chili powder

2-3 10 oz cans enchilada sauce. I used homemade

13 corn tortillas, approximately

1 batch non dairy cheese sauce. Recipe found here: http://barbsplantbasedkitchen.blogspot.ca/2016/04/vegan-oat-cheese-in-grilled-cheese.html

Directions

Saute onion, garlic and red pepper in a few tablespoons of water until soft.

Stir in beans, red pepper flakes, cilantro, vegetable stock powder, black pepper, turmeric, pineapple and chili powder.

To Assemble

Preheat oven to 350 F. 

Warm the tortillas in the microwave so that they become pliable.

Take one tortilla and spread some cheese sauce over the entire top. I used about a heaping serving spoon per tortilla.

Next spoon some of the bean mixture down the center of the tortilla.

Now spoon 1-2 Tablespoons of the enchilada sauce over the beans.

Using the cheese as a bond, fold the tortilla together and carefully place in the pan, seam side down. Continue until all of the bean mixture has been used.

Spoon any remaining cheese sauce and enchilada sauce over the filled enchiladas.

Cover with foil and bake 35- 40 minutes.


Enjoy!

Thai Rainbow Salad

Thai Rainbow Salad

This is a good way to eat a wide variety of veggies. It does require some chopping, but I do not think you will be disappointed. Because peanut butter is a higher fat food, this would be an occasional treat in my home.

Ingredients

10 cup chopped vegetables of your choice. I used white cabbage, red cabbage, grated carrot,
                                                                     cucumber, green onion, red pepper, parsley   

Dressing Ingredients

1/2 cup peanut butter, I used Kraft brand with no added sugar
1/4 cup soy sauce
3 Tablespoons maple syrup
1 teaspoon onion powder
1 teaspoon garlic powder
1/4 cup rice vinegar

Add all ingredients to a microwave safe bowl. Heat for a few seconds until the peanut butter softens a little. Whisk until well mixed.

Combine the dressing with the vegetables and mix well.

Chill for a few hours for best results.

Enjoy!

 

Tip  

 Chopped cilantro would be very good in this recipe.

PB2 Noodles

PB2 Noodles

Peanut Butter is not something that I use very often. It's not that I don't like it, it's just that it is higher in fat and not something that I can consume often. So when I discovered PB2 powdered peanut butter with a lot of the fat removed,  I was excited to try it. This is still a dish higher in fat, so it would be a rare treat in my home.

Ingredients

8 Tblsp PB 2 powder
5 Tblsp water

1/4 cup soy sauce
1 Tblsp rice vinegar
1/4 cup Korean red curry paste
4 Tblsp maple syrup

800 grams udon noodles

1 lb broccoli florets, cooked, optional but good

Directions

Cook noodles as per package directions.

Mix the PB2 powder and water together. This mixture should be runnier than peanut butter out of the jar.

Whisk in the remaining ingredients.

Warm sauce in a pan. 

Pour sauce over the noodles and mix.

Enjoy!

Tip

When the PB 2 powder and water where mixed together it measured about a 1/2 cup.

Cream of Carrot Soup

Cream of Carrot Soup

This is a very creamy and rich soup. My son sometimes pours it over a  baked potato as a sauce.

Ingredients

1 cup onions, chopped
1 cup celery, chopped
1 tsp garlic, minced
1 lb. carrots, chopped
1 1/2 cups potatoes, chopped
1/8 tsp pepper
4 tsp vegetable stock powder, or to taste
1 cup water

2 cups soy milk, unsweetened, I use Silk brand in the green container
2 cups rice milk, ( 2 cups water blended with 1/2 cup cooked brown rice until smooth)

Directions

Place onion, celery, garlic, carrots, potatoes, pepper, water and vegetable stock powder into a soup pot. Cover, bring to a boil and simmer for 20-30 minutes or until all vegetables are soft.

Cool cooked vegetables if required,  then pour into a blender along with 2 cups of the soy milk. Process until smooth and creamy. Return to the soup pot. Depending on the size of your blender, you may have to process in batches.

Add in the rice milk and stir until blended.

Reheat gently stirring occasionally so it does not stick to the bottom of the pot.

Enjoy!

Peppery Cream of Cauliflower Soup

Peppery Cream of Cauliflower Soup

I like creamy soups, but generally find them too rich for me even when they are made with plant milks. This recipe combines store bought soy milk with homemade rice milk. It gives this soup a nice creamy texture without being too rich. Of course you could use all store bought soy milk and omit making the rice milk.

Ingredients

1 cup onion, chopped
1 tsp garlic, minced
1 cup celery, chopped

1 lb cauliflower florets, about 1 small head
1 1/2 cups, potatoes, diced
1 cup water
1/4 tsp black pepper
4 1/2 tsp vegetable stock powder, or to taste-- You may want to start with less

2 cups unsweetened soy milk, I use Silk brand in the green container

For the Rice Milk

2 cups water
1/2 cup cooked brown rice

Directions

Add onions, garlic, celery, cauliflower, potato, water, pepper and vegetable stock powder to a soup pot. Cook 20-30 minutes until all the vegetables are soft.

Once the mixture is cool enough, pour into a blender along with the soy milk ( I use a Vitamix) and process until smooth.

Pour the mixture back into the pot.

Add the cooked rice and water to the blender and process again for 2-3 minutes. Pour into the soup pot with the other blended mixture. Stir well.

Reheat the mixture, stirring occasionally. Adjust seasoning to taste.

Enjoy!