Simple Italian White Bean Stew

I was craving a good old fashioned bowl of paste e fagioli, the Italian pasta and white bean soup with tomatoes that is so very good and served at most Italian joints.  Having no pasta on hand and limited prep time, I came up with this healthy slow cooker dish, which turned out to be quite tasty, satisfying, and much healthier than the original.  To make the soup you will need:

• 1 cup Dry white beans (I used fava, I think)
• 1 cup chopped tomatoes (I used frozen chopped tomatos)
• Garlic powder, salt, oregano, and black pepper to taste
• 1 spoonful of oil of choice (olive oil works well here)

1. Rinse and sort the white beans and add them to the slow cooker (I recommend a 1.5 quart cooker here - if you wish to use a larger crockpot, you'll want to scale the quantities of everything else accordingly).
2. Add tomatoes and a few shakes of the salt and spices, going a bit heavier on the garlic than on the others.
3. Add the oil and 3 cups or so of water to the pot.
4. Cook on low until the beans are tender.
5. Adjust the seasoning to taste.  You will probably want to add extra garlic, salt, and pepper.
6. Enjoy!

Pancake Milk Shake

Behold the ultimate healthy comfort food: the pancake milkshake.

This thick and creamy, high protein, sugar-free maple shake was born out of a mostly empty kitchen and some desperation.

It's been a busy few weeks, with less time than usual for fiddling around in the kitchen.  I also hadn't been able to go food shopping as much as I would have liked to, either.  So left without my go to breakfast cereals, limited time, and an overwhelming craving for comfort food, I began to experiment.  This shake is the delicious result of a few quick minutes of mixing one morning.  I highly recommend this shake!

You will need:

• Milk of choice (I used unsweetened almond)
• Unsweetened soy protein powder (either plain or vanilla would work)
• Maple syrup of choice (I used a sugar free variety)

Stir everything together and enjoy!  If desired, swirl in some extra maple syrup after you have mixed everything together.  The soy protein powder has a dry and flour-y consistency that makes this shake thick and satisfying.

Creamy Cinnamon Sugar Breakfast Quinoa

This is one of the healthier, more filling breakfast meals I have had in a while.  Quinoa is a delicious seed that tastes a lot like a grain.  The consistency of this quinoa dish is much more like a porridge or oatmeal than a traditional quinoa.  Imagine wholesome, nutty quinoa, just more creamy than you might be used to, and mixed with cinnamon and sugar.  Yum!

Surprisingly, it's also one of the easier hot breakfasts to put together.  You will need:

• Quinoa
• Cinnamon, to taste
• Sweetener of choice, to taste (I used stevia)
• Salt to taste (a dash is usually enough)
• Milk of choice (I used unsweeteend almond milk)
• Fruit topping (optional, I used grapes)

1. Inspect and rinse the quinoa (some boxes come pre-washed, and if so this step is unnecessary).
2. Combine all ingredients in a small slow cooker (I used a 1.5 quart slow cooker).  You will want to use more milk/liquid for each serving of quinoa than recommended on box instructions, probably 1.5 to 2 times as much and possibly even more than that.  
3. Cook on low overnight or until creamy.  Overcooking a bit is okay, just make sure that your cooker is sufficiently fully (2/3+) so that nothing gets burnt.
4. Adjust seasoning.  Serve with sliced fruit, if desired.
5. Enjoy!  It's yummy hot or cold.

I ate the entire portion, but it did make quite a lot, and I would imagine for those with smaller appetites or serving bowls it might serve two.  If you have any leftovers, this should keep for 2-3 days in the fridge, and tastes pretty good cold as well.

Yellow Split Pea Soup

 I usually make this soup with green split peas, but I had a bag of yellow split peas in the cupboard and decided to give them a whirl in the slow cooker.  The result was an easy and delicious soup, with a beautiful color palette, suitable for spring.

To make the soup, you will need:

• Yellow split peas
• Salt, garlic powder, and red pepper flakes to taste

1. Rinse and sort the split peas.
2. Add peas and water to a slow cooker with approximately 1 part peas to 3 or 4 parts water, so that the cooker is ~3/4 full.
3. Cook on low, medium, or high heat until the peas are fully cooked and soft.
4. Stir in salt, garlic, and red pepper to taste.
5. Enjoy!

Green Cheeze Balls

They're cute, aren't they?

 These balls are weird.  They have no dairy butter, or animal ingredients whatsoever.  Everything in them is pretty much raw and unprocessed.  And yet... they taste distinctively cheesy.  They're loaded with protein, and a decent amount of fiber.  The fat in these balls is of the healthy, omega 3 variety...  So these cheeze balls are much healthier than regular old cheese balls.  However, at this point the flavor combination I'm giving you is a proof of concept - a proof that yes, a vegan, cheesey, easy to roll ball is possible.  And it should be very, very possible to easily make it, and to get it to taste good, and to fulfill all of your cheesy cravings.  But the exact makeup of the cheeze balls isn't there yet. 

I need some help getting things just right!  For whatever reason it is that you're avoiding cheese (or if, like me, you just enjoy the novelty of finding new combinations of ingredients to recreate some familiar flavors, with a twist), I hope this combination of ingredients inspires you to fiddle around in your kitchen.  Right now there is something kindof "off" about these cheese balls, but I'm not sure exactly what it is!  These cheese balls CAN be perfected.  And you, yes *you* can do it!  And when you get it to work, let me know! 

To start fiddling with the recipe, I recommend:

• Medium ripe avocado
• Lemon juice
• Nutritional yeast flakes
• Bran (I used rice bran)
• Protein powder (I used brown rice protein powder)
• Garlic, salt, and pepper

1. Mash the avocado to a pulp.  
2. Add some lemon juice.
3. Add remaining dry ingredients in sufficient quantities to get things to a more doughy consistency, and stir until everything is blended (use more bran or protein powder depending on what sort of flavor/nutrient profile you want.  Rice bran and brown rice protein powder both lend a nice salty/savory consistency to your cheezy dough).  
4. Taste and adjust the seasonings accordingly.
5. Sprinkle with additional nutritional yeast flakes.
6. Enjoy immediately, or chill in the fridge for a bit.

Orange Creamsicle Powerbar Balls

 These balls are the lovechild of an orange creamsicle and a protein power bar.  They also happen to be rich, creamy, coconutty, and vegan.  With the proper choice of jam, they are poteintially fiber rich as well as sugar free!  They're also super-easy to make.  No baking or waiting required-just mix, roll, and presto!  You have healthy creamsicle balls.  If you have been following this blog, you may recognize the following dough mix as the same as the one from our no-bake shortbread cookies.  This time just go a bit heavier on the marmalade and vanilla, and there's no need to refrigerate the balls first.

You will need:

• Coconut butter
• Protein powder (I used unsweetened soy; I haven't tried others here)
• Orange marmalade (I used SF Polaner)
• Vanilla extract

1. Melt the coconut butter in the microwave.
2. Add protein powder and orange marmalade and stir into the melted coconut butter.  Start with equal quantities of the three ingredients, and then keep adding protein powder until you get a thick dough.
3. Add vanilla to taste.
4. Roll into balls.
5. Enjoy!

Roasted overnight kasha groats (buckwheat)

 After the success of an earlier experiment with overnight oats, I decided to give another overnight grain cereal a go.  This is my favorite overnight cereal so far.  I had picked up a box of buckwheat kasha from the grocer (I used Wolff's brand), mixed it with almond milk, salt, sweetener, and cinnamon, gave the mixture a stir, and let it sit, covered in the fridge overnight.  In the morning I had a lovely nutty breakfast treat.  It was a very satisfying meal, but not heavy, and I'll definitely be making it again.

You will need:

• Kasha
• Milk of choice (I used unsweetened vanilla Almond)
• Cinnamon
• Sweetener of choice (I used stevia)
• Salt (you will definitely need at least a pinch here to get the flavors to sing)

1. Mix milk and kasha according to directions on box.  You can add a bit of extra milk if you like, a lot can get absorbed overnight.  I think I used a ratio of about 1 part kasha to 4 parts milk.
2. Add the cinnamon, sweetener, and salt to taste and stir.
3. Cover and let sit in fridge overnight.
4. Enjoy!

The Best Broccoli of Your Life, now Vegan!

Today I ate about a pound of broccoli.  In one sitting!  This roasted broccoli with lemon, garlic, salt, and pepper was just that good.  I think the nutritional yeast flakes on top (nooch) really sealed the deal here, and if you're unsure of the nooch or don't have a source available near you, feel free to substitute a high quality salty cheese.

My instant affinity for this "best ever" broccoli surprised me.  In the past, broccoli had consistently elicited a certain gag reflex from me-of all of the vegetables on the planet, I think our dear Veggie Wonder detested this particular green veggie the most.  I had had trouble eating more than a few bites in one sitting, even when the healthy green monster had been buried in fatty cheeses, etc.  Enter Adam of Amateur Gourmet and his post on the Best Broccoli of Your Life.  Given its stellar rating and ongoing popularity in the culinary blogosphere (over several years this site has been getting some heavy hit rates, Adam how did I only find you now?!!!), I decided to give the recipe a go.  But I decided to forgo the cheese topping and I prepared the dish with a vegan twist!  I also gave it a lazy twist (bottled lemon juice instead of fresh, powdered garlic instead of chopped cloves...).  If you are feeling ambitious, you can take the slightly more hardcore approach from Adam's site.  I imagine his version tastes even better, if that's possible.  This stuff is good!

You will need:

• Chopped, raw broccoli floret chunks (I used one of the bags of pre-washed broccoli you can get at most supermarkets - again, this recipe has a lazy twist!)
• Black pepper (freshly ground is nice, if you have it)
• Garlic powder (or fresh cloves, if you are feeling ambitious!)
• Salt
• Olive oil and olive oil cooking spray
• Lemon juice
• Nutritional yeast flakes

1. Preheat oven to 425.
2. Dry the broccoli floret chunks carefully, then toss them with a combination of olive oil and nonstick spray (depending on how much fat content is a factor for you; I used about 2 tablespoons of olive oil for a 1 lb bag of broccoli).
3. Salt and pepper the mixture to taste (you can add these spices pretty liberally).  Also sprinkle on a generous bit of garlic.
4. Put the broccoli on a baking tray and bake or roast for 20-25 minutes, until the broccoli gets somewhat brown and crunchy on the outside (it will still be soft and tender on the inside).
5. Remove the broccoli from the oven, and toss it with some lemon juice and a few spoonfuls of nutritional yeast flakes.
6. Enjoy!  This stuff is good!!!

Greek fusion veggie burger

Veggie burgers are now available in so many commercial varieties, and we can serve them in so many different ways!  In this sandwich, I use a Gardein "beefless" patty, feta cheese, and spicy brown mustard, nestled within a Flatout wrapper.  The tang of the mustard and the creaminess of the melted feta complemented the patty quite nicely, and added some moisture to boot.  This was my first time trying Gardein "beef" and I'm definitely a fan - it's more moist and chewy than the average imitation beef burger-not the stereotypical cardboard texture.  A tomato slice would have completed the food experience nicely, had we only had some tomatoes in the house.  Also, if I were feeling more ambitious, I might have added some spices to the patty before cooking it.  Still, a very satisfying meal.

Red lentil dal

 This traditional Indian lentil dish is warm and comforting.  Thanks to the lovely Anupy Singla, I have learned that it is possible - easy, in fact - to cook delicious, healthy vegetarian and vegan Indian food in the slow cooker!  This dal is a staple now in my home - I make it at least once a week and enjoy it every time!  To make your own red lentil dal, you will need:

• 1-1 1/2 cups split red lentils
• 1-2 teaspons dal masala (I recommend MDH brand ambhar dal masala; different brands have very different spice combinations and tastes - a masala is a mixture; you can buy this in a huge quantity at pretty much any Indian market for about $1 as well as online, via the link)
• 1-2 teaspoons turmeric
• 2-3 teaspoons whole cumin seeds
• 1 tablespoon oil (I used coconut, which is particularly delicious with this dal, but olive oil, etc. also works - no need to buy coconut oil specifically for this recipe!)
• Salt to taste
• Cilantro (optional) for garnish.

1. Sort and wash lentils, and add them to the slow cooker along with the spices and oil.
2. Add water so the lentils and water have a volume ratio of approximately 3 or 4 parts water to every one part lentils.
3. Make sure your slow cooker is between 2/3 and 3/4 full, if not, add lentils, etc. accordingly!  (I used a really small 1.5 quart cooker, which is why the volumes of everything here are small).
4. Turn on the cooker and let everything simmer until the lentils have disintegrated.
5. Taste and add more salt if necessary.
6. Garnish with cilantro.
7. Enjoy!

This post is part of Allergy Free Wednesdays.

Peanut Butter Protein Balls

The three ingredient, gluten-free and vegan alternative to the standard protein bar.

These babies are delicious and super easy to make.  They're also healthier and cheaper than the store bought varieties (e.g. PowerBar balls).  You will need:

• Peanut butter (I used chunky pb)
• Jelly or jam of choice (I used Polaner sugar free blackberry)
• Protein powder of choice (I used an unsweetened vanilla-flavored soy protein powder)

1. Microwave the pb for 30 seconds or so, so it's soft and workable.
2. Add in the other ingredients and mix until a consistent dough forms.  You'll want to use approximately equal volumes of everything to get started.
3. Adjust the dough as needed-if it's too wet, add more protein powder, and if you wish it were sweeter, add a bit more jam.
4. Roll into balls.
5. Enjoy!

You can make these into hearts for Valentine's Day by squishing two smaller balls together.

These balls have a really nice texture.  Use chunky pb if you like to see bits of nuts in your bar, as in this picture.

If you liked this recipe, you may also enjoy our no-bake shortbread cookies, peanut butter muffin flats, and peanut butter pudding!
These balls were inspired by Jessica at Chockohlawtay.
This post is part of Allergy Free Wednesdays.

Indian Fusion Veggie Meatball Wrap

This sandwich wrap was surprisingly delicious, and it helped me use up a lot of leftovers from the fridge in some innovative ways.  To make it you will need:

• 1 tomato wrap
• Spicy yogurt sauce
• A few veggie meatballs (I used Morningstar Farms meatballs)
• A few pieces of curried eggplant (or other Indian-style vegetable--I'll be posting some curry recipes over the next few weeks)
• Fresh or dried mint

1. Put a layer of yogurt sauce down the middle of the tomato wrap.
2. Add the remaining ingredients.
3. Roll up the wrap.
4. Enjoy!