Crock Pot Vegan Sweet Potato and Black Bean Stew

With spring around the corner, I have been thinking about what crock pot recipes to plan for this summer.  I love throwing a dinner into the crock pot in the morning on a beautiful day so that I can be outside in the late afternoon.  Plus I don't have to heat up my kitchen by turning the oven on... although now that we have gone vegan our oven doesn't see nearly as much use as it used to. 

Why It's So Awesome (aka, the nutritional stuff): 

Sweet Potatoes:  Provide vitamin A and potassium.  
Black Beans:  A good source of plant based, fat free protein, as well as fiber. 
Carrots:  Vitamin A, vitamin C and fiber. 

Crock Pot Vegan Sweet Potato and Black Bean Stew
Serves 4-6

Ingredients:

• 1 tbsp olive oil
• 2 cups water 
• 2 large sweet potatoes, pealed and chopped
• 1 yellow onion, chopped
• 4 garlic cloves, minced
• 3 carrots chopped into 1 inch pieces (or 8 oz baby carrots)
• 1 8oz container of sliced mushrooms 
• 1/2 tsp ground pepper
• salt to taste (I used 1 tsp)
• 3 tbsp fresh parsley, chopped
• 2 tbsp fresh thyme, chopped
• 1 can of black beans, drained and rinsed

Preparation:

Combine all ingredients except black beans in a crock pot.  Cook for 7-8 hours on low or 4-5 hours on high.  Stir in black beans right before serving. 

Kid Verdict:  Our two "good" eaters (the younger two) liked it.  This was also a very easy dinner to mash up for the baby.  I just took his portion out before adding salt and removed the mushrooms from his, only because they don't mash very easily.  Our two picky kids (the 6 and 8 year-olds) did not like it .  I have long ago given up catering to the picky kids' tastes, so overall it was a successful dinner in my eyes!  

Vegan Portabella Mushroom Fajitas

These portabella mushroom fajitas are made very similarly to chicken or beef fajitas, which makes them a perfect dish for anyone who is just starting a vegan diet or simply looking to dabble in vegan cooking.  This dish is also great for anyone looking for a very low fuss dinner after a long work day.  Simply prep the fajita mix the night before and let it marinate in the fridge.  When it's time for dinner toss the mix in a saute pan for about 10 minutes, spoon it into the fajita shells and viola!  You have a fast and healthy dinner.  

Fajita mix, ready for marination.  

Why It's So Awesome (aka, the nutritional stuff): 

Portabella mushrooms: Provide protein and fiber.  Among the many nutrients that portabellas contain (such as iron, calcium and zinc), possibly the most beneficial is niacin, which has been linked to lowering the risk of Alzheimer's disease.  
Yellow bell peppers: Lots of vitamin C.  
Cilantro:  Besides providing antioxidants, cilantro has been found to be a powerful antibiotic in helping to prevent food poisoning by killing bacteria such as Salmonella.   

Vegan Portabella Mushroom Fajitas 
Makes 6 servings 

Ingredients for seasoning (adapted from this recipe for Taco Seasoning):  

• 1 tablespoon chili powder
• 1/4 teaspoon garlic powder
• 1/4 teaspoon oregano 
• 1/4 teaspoon crushed red pepper flakes (optional- I don't use it, but if you like spicy foods then go for it)
• 1/2 teaspoon paprika
• 1 1/2 teaspoon cumin 
• 1 teaspoon salt
• 1 teaspoon pepper

Fajita Ingredients:

• 2 tablespoons olive oil 
• 5 portabella mushroom caps, cleaned and sliced into strips
• 1 large onion, sliced into long strips
• 1 yellow bell pepper, sliced into long strips
• 1/4 cup cilantro, chopped
• 6 vegan flour tortillas- most brands are vegan, but check the label 
• Toppings such as lettuce, chopped tomatoes and salsa.  

Preparation: 

1. Mix seasoning together in small bowl.
2. In larger container, mix olive oil, mushrooms, onion, bell pepper and cilantro.  Add in seasoning mix and toss well.  
3. Cover and refrigerate overnight or for at least a few hours.  
4. Saute for about 10 minutes or until all veggies are soft.  
5. Serve in tortilla shells with you favorite toppings.  Enjoy! 

References:

http://www.livestrong.com/article/527485-the-nutrition-profile-for-a-yellow-bell-pepper/
http://www.livestrong.com/article/279766-portobello-mushroom-nutritional-value/
http://www.webmd.com/food-recipes/news/20040527/cilantro-slays-food-poisoning

Curried Butternut Squash, Kale and Black Bean Quinoa

Ah, wintertime.  When the seasonal foods include cabbage, onions, potatoes and cauliflower.  Just a tad boring.  Fortunately, kale is also wonderful in the winter, and butternut squash (although more of a fall food) is still looking good.  This vegan dish is very nutritious, and with quinoa and beans, it doesn't rely on meat for it's protein.  





Why It's So Awesome (aka, the nutritional stuff): 
Kale:  Kale is fantastic for you!  According to WebMd.com, "kale is one of the healthiest vegetables on the planet."  Kale packs a healthy dose of calcium, fiber, magnesium, and vitamins A, B6, C and K.  Plus kale contains potassium, iron and phosphorus.  A super-veggie!  If you have never had it, but like spinach, chances are you will like kale, too.  
Butternut squash: Contains fiber, the antioxidant beta-carotene and vitamin A
Quinoa:  A whole grain and a complete source of protein all in one.  Not many foods can advertise that!  

Curried Butternut Squash, Kale and Black Bean Quinoa
Makes 4-6 main dish servings 

Ingredients:

• 1 1/2 cups quinoa 
• 2 tablespoons olive oil, divided
• 1 smallish butternut squash, or 1/2 of a large one, peeled and chopped into bit sized pieces
• 1 medium onion, chopped into 1 inch pieces
• 3 teaspoons curry powder, divided
• 1 teaspoon of salt, divided
• 10-12 kale stalks, removed from stem and chopped into bit sized pieces 
• 1 15 oz can of black beans, rinsed and drained
• 2 tablespoons soy sauce 

Preparation:

1. Preheat oven to 450 degrees.  Toss squash and onions in olive oil.  Stir in 1/2 teaspoon salt and 11/2 teaspoon curry powder.  Spread on foil lined baking pan and bake for 30-40 minutes, or until onions and squash are soft.   
2. While veggies are baking, rinse and prepare quinoa according to directions.  
3. Next saute kale in remaining olive oil (1 tablespoon) in a large non-stick pan for about 5 minutes.  Add remaining curry powder (1 1/2 teaspoon) and salt (1/2 teaspoon).  When quinoa has finished cooking, stir quinoa, black beans and soy sauce into kale.  
4. Stir squash and onions into kale mixture and enjoy!  

Veggie Sushi

These sushi rolls are my husband's creation; I'm just the lucky lady who gets to eat them for weekend lunches.  However, he does use my homemade hummus in them, so I am a small part of their creation.  We think anyone will find them tasty, but vegans, vegetarians and those who get nervous of raw fish may particularly be interested.  The sushi pictured does not contain shredded carrots, but he often adds those as well.

Why It's So Awesome (aka, the nutritional stuff):

• Nori (seaweed):  Seaweed is great for you!  It is full of fiber and vitamins A, B,C, E and K.  It also contains calcium and iron, amongst other minerals.  
• Avocados:   Contain fiber, potassium, vitamins C, B6 and K and folate.  
• Brown rice:   A natural whole grain containing fiber and protein.   
• Chick peas:  A good source of plant-based protein and fiber.  

Veggie Sushi
Makes about 32 pieces of sushi.
Since the recipe involves cooked, chilled rice, it is best to make the rice in advance.  

Ingredients: 

• 2 cups brown sushi rice 
• 2-3 tablespoons apple cider vinegar 
• 6 sheets of nori (seaweed sheets)
• 2 whole avocados
• 2 carrots, (optional)
• 1 can of chick peas, drained, reserving 1/3 cup of the liquid
• 1 teaspoon garlic salt
• 1/4 teaspoon crushed red pepper
• soy sauce, wasabi and pickled ginger to taste
• you will also need a sushi mat.  A sushi set (such as Sushi Deluxe Set) is helpful.  

Preparation: 

1. Prepare rice according to package directions.  The vinegar adds a slightly sweet taste to the rice; add  to taste.  Refrigerate rice until chilled.   
2. Prepare the hummus.  Combine chick peas, reserved liquid, garlic salt and crushed red pepper in a food processor until smooth.  
3. Peel and chop avocados into thin strips.  If using carrots, shred using a food processor or grater. 
4. Roll up your sushi and enjoy!    

I am not going to go into how to roll sushi in this blog (mostly because that is my husband's specialty, and I have yet to master it), so if you don't already know how to make it, there are many tutorials available online.  I like Allrecipes, so here is theirs: http://allrecipes.com/video/303/how-to-make-sushi-rolls/detail.aspx.     

References:
http://www.self.com/blogs/flash/2011/11/3-reasons-to-eat-seaweed-its-g.html
http://www.webmd.com/diet/features/8-healthy-facts-about-avocados

Vegan Indian Wraps

Photo courtesy of Mike Gleghorn.  Yes, that's a watermark
and some crumbs on our table.  Don't judge.  

My husband recently discovered Amy's Kitchen burritos and wraps in the grocery store frozen foods section.  His favorite so far is the Indian Samosa Wrap, which I agree is pretty darn tasty.    But since I am not too crazy about their price tag (or the fact that even though they are organic, they are still processed), I decided that I could mimic them.  I used cauliflower instead of tofu to up the nutritional value, and then added beans for more protein, but overall the taste is rather similar.

Why It's So Awesome (aka, the nutritional stuff):

• Cauliflower:  A great source of vitamin C.  Also contains potassium, fiber, folic acid and isothiocyanate, which helps to prevent disease.
• Peas and Beans:  Good sources of fiber and plant-based protein 
• Potatos:  Provide a source of  potasium.  

Vegan Indian Wraps

6 Servings 

Ingredients:

• 2 tablespoons olive oil
• 3 cups fresh or frozen cauliflower florets
• 2 large red potatoes cut into 1/2-inch pieces (skins on or off, it's up to you)
• 1 tablespoon minced fresh ginger
• 1 teaspoon salt
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon chili powder
• 1/2 teaspoon curry powder
• 1/2 teaspoon paprika
• 2 cups water
• 1 cup peas, fresh or frozen
• 1 15 oz can red beans, rinsed
• 6 flour burrito tortillas 

Preparation:

1. Heat oil in a large skillet over med-high heat. Add potatoes, cauliflower and ginger.  Sauté about 10 minutes. Reduce heat to medium, add water and spices, cover and simmer for 30 minutes, stirring occasionally.  Cook until mixture is mostly a paste, with some larger pieces of cauliflower and potato still visible.  Add peas and beans and simmer 2 minutes.  
2. Lay burritos flat and divide ingredients into even piles, placed at the center of each burrito shell.  Fold over sides of each burrito, then top and bottom.  Flip each burrito over and place (open side down) unto a large cookie sheet.  Bake for 5 minutes.  

Nutritional Info:  
http://www.webmd.com

Veggie Lo Mein

Lo mein and stir fry dinners so versatile- they are great for those nights when you have a bunch of veggies on hand but no real plan for what to make.  Plus they are fast, especially when you aren't cooking meat.

Why It's So Awesome (aka, the nutritional stuff):  

• Edamame (soybeans)- good source of meatless protein
• Whole wheat pasta- whole grains, protein and fiber. 
• Green beans, cabbage and carrots- together provide a great source of vitamin C and vitamin A

Veggie Lo Mein

Serves 4-6 as a main dish

Ingredients:

• 1 pound of whole wheat pasta (I used linguine), cooked following package directions
• 2 tablespoons olive oil
• 1 bag (16 oz)of coleslaw mix (shredded white cabbage and carrots)
• 3 garlic cloves, minced
• 2 cups of shelled edamame (soybeans), thawed if using frozen
• 3 cups green beans, fresh or frozen
• 1 cup Teriyaki sauce
• 1/4 cup soy sauce
• 1/2 cup flour
• 1 teaspoon fresh ginger, pealed and minced

Preparation:

1. Saute olive oil, coleslaw mix and garlic in a round bottomed skillet or wok (such as a flat-bottom 14 inch wok) on medium-high heat for about 5 minutes.  Reduce heat to medium and add green beans and edamame.  Stir-fry for 7-10 minutes until cooked but still crisp.   
2. While the veggies are cooking, whisk together Teriyaki sauce, soy sauce and flour until smooth.  Add in ginger.  
3. Mix veggies, pasta and sauce together and enjoy!   

Vegan Banana Bread Smoothie

So I will start off by saying that I am not a photographer.  If my pictures look like shining examples of bad photography, please try to see past them and move on to the recipes.

This smoothie was created in a moment of very low blood sugar.  I tend to reach that state about mid-morning, especially if I forget to have anything but coffee and a handful of cereal for breakfast.  I needed something that would stop my grouchiness fast- and this did the trick.

Why It's So Awesome (aka, the nutritional stuff):

• Bananas: high in potassium
• Almond milk: 1/2 cup has 25% of your daily calcium needs.  That's more than cow's milk, folks.
• Flaxseed: contains omega-3 fatty acids and fiber
• Honey: raises blood sugar slowly and steadily (has a low glycemic index compared to white sugar)

We sit on the "honey is fine" side of the vegan honey controversy.  If you are opposed to bee saliva, you can substitute maple or agave syrup.


Ingredients:

• 1 banana
• 1/2 cup almond milk
• 1 tablespoon ground flaxseed (can be bought at health food stores or in the "health food" section of stores like Wegman's)
• 1 tablespoon honey 
• 1/4 teaspoon cinnamon
• 1/4 teaspoon vanilla
• 5-6 ice cubes.  

Preparation:  Combine all ingredients in a blender or food processor such as a ninja master prep blender/ processor. Enjoy!  

Nutritional info resources:
http://www.webmd.com/diet/features/benefits-of-flaxseed
http://www.livestrong.com/article/471043-honey-blood-sugar/#ixzz2Iv86utXT

The Beginning

"I'm thinking about going vegan for 30 days, to see how I feel," my husband announces one evening about 2 months ago.  He had just finished reading  Eat & Run, and was curious to see how a vegan diet would affect his health, ultra-marathons and the recent stress fracture to his leg.  He wondered if weight loss from a vegan diet might put less pressure on his leg  

My first thought upon hearing this announcement was, "you have fun with that."  For several reasons, I initially didn't want to get involved.  First of all,  I had finally gotten to a place where I could make a decent number of meat-based dinners that were healthy (or so I thought), affordable, and most importantly, the whole family would eat most of the time.  Now I was going to have to start all over, learning how to cook without meat.  With 4 kids to take care of, another to baby-sit, and a household to manage, how was I going to have time to learn vegan cooking?  

The second reason I was initially not crazy about the idea of ditching my meatloaf and chicken fajita recipes was my incorrect ideas about what plant-based cooking entailed.  Visions of tofu and soy milk danced in my head.  Yuck.   
My final reservation was what I pictured I would have to give up.  Giving up meat was not much of a concern, but cheese?  Ice cream??  Milk chocolate???  I don't think so. 

But then a few things occurred to me.  First of all, I want to support my husband and his ideas and goals.  Second, I realized that I could see this as a challenge.  If for even a second I am telling myself "I can't do that", then I want to squash that thought. I also remembered that I like vegetables.  A lot.  Maybe I could find recipes that were veggie based and didn't involve tofu.  And I did.  Lots of them.   

Finally, it occurred to me that the way I eat doesn't have to be all or nothing. My husband has been a pretty strict vegan for the last 2 months.  However, I don't consider myself a vegan.  It's a pretty strict label, as you might be aware. I follow a plant-based diet.  It's mostly vegan, but if I am craving some cheese or chocolate, I indulge a little.  But my goal is to eat as little of animal products as possible.  To base my diet on plants.  

So what follows will be what I have learned.  Recipes, nutritional information, and a little of this and that.  And maybe I can help you to see how delicious vegan food can be and how great it can make you feel.