Monday, April 25, 2011

April 25-30 Menu plan

To find recipes for my cooking this week, please take a trip through time with me.  This week I am featuring some client and family favourites....

From the November 22 post I've made delicious sandwiches with Basil Cashew Cheeze Spread, from the December 1 post "Beefless tips" stew, from the December 13 post Pumpkin and Blackbean Casserole, from January 23 two favourites Sweet Potato Soup and Jamaican Red Bean Stew.  I also made up some crunchy salads with marinated tofu and roasted nuts and finally, a new addition, Creamy Broccoli Soup.
Broccoli Soup

I enjoy cooking these foods for you and I hope you all enjoy your meals this week.

Monday, April 18, 2011

My own vegan bean and sausage soup

Inspired by a packaged soup I picked up at Country Fixins in Brighton, Ontario, I created this rich bean soup overflowing with vegetable goodness.

    100 grams dry adzuki beans
    100 grams dry navy beans
    100 grams dry light red kidney beans
    100 grams dry cranberry beans
    1 large onion, diced
    3 cloves garlic, minced
    2 GoBio Organic low sodium vegetable bouillon cubes
    3 heaping tsp. Epicure Vegetable Broth mix
    8 cups water (mixed with dried broth mixes)
    1/2 cup celery diced
    1 cup diced tomatoes
    1/2 cup carrots, diced
    1/2 cup red pepper, diced
    1 bay leaf 
    3 Tofurky Italian sausage link, sliced
    4 cups baby spinach or 1 block frozen chopped
Rinse and pick over beans. Soak overnight. Drain.

Cook onion and garlic in a little bouillon or water. Add other vegetables and simmer for a few minutes. Add beans and the rest of bouillon (8 cups total). Bring to a boil and then turn down low to a slow simmer and cook for 90 minutes.

Add baby spinach or 1 box frozen chopped spinach. Cook soup for an additional 15 minutes. Add sliced sausage to soup in last five minutes of cooking time. Stir in Braggs liquid aminos, if more salt needed.

If serving this with a salad or bread/crackers you'll easily get 10 1-cup servings. I prefer to dig into a big bowl of soup with nothing on the side so I got 5 2-cup servings.


Serving Size: 10 1-cup or 5 2-cup servings
Nutritional Info
  • Servings Per Recipe: 5
  • Calories: 429.1
  • Total Fat: 10.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 506.9 mg
  • Total Carbs: 57.3 g
  • Dietary Fiber: 19.7 g
  • Protein: 35.1 g

Thursday, April 14, 2011

Oh She Glows.... I love her new take on Mac'n Cheeze.

Butternut Squash Mac'n Cheeze
I originally used Angela's cashew cheese sauce and while it was good, I have to agree with the author, that it was really just OKAY.  This recipe, however, is an absolute delight.  What a crowd pleaser!  I baked it this time with the crumb topping and it's a winner for sure.  Try it tonight for your family, you'll be glad you did.

As a shortcut, I microwaved the squash, cut lengthwise and seeded for about ten minutes per half.  Supper was ready that much faster.

Tuesday, April 5, 2011

Order yours today!

Big, beautiful banana muffins!
Modified from The Joy of Vegan Baking, page 38. Used spelt flour instead of white, 1/2 the sugar and substituted coconut oil for the canola oil.

Made 12 big, delicious muffins.  Oh yeah, I'm pleased.   
Calories: 310
Total Fat: 11.7 g
Cholesterol: 1.3 mg
Sodium: 256.7 mg
Total Carbs: 46.2 g
Dietary Fiber: 5.0 g
Protein: 4.4 g