Vegan Green Bean Casserole

This delectable holiday favorite was noticeably missing from my Thanksgiving and Christmas dinner tables for years after I became vegan.  Now, there is a competitive alternative that is considerably healthier and I'd argue considerably more flavorful than before.  With the binding ingredient, Cream of Mushroom Soup, sufficiently substituted, I present:

Vegan Green Bean Casserole

Servings: 8
Prep Time: 30 minutes
Ingredients:

1 1/2 lb Green Beans, cut & cooked
10 oz Button & Shitake Mushrooms
3 Cloves minced garlic
2 T. Flour
3/4 C. Vegetable Broth
1 T. dry Sherry
3/4 C. Soy Creamer
3 T. Olive Oil
Salt & Pepper to taste

Directions:

Heat oil in saucepan.  Add mushrooms, garlic, salt and pepper. Whisk flour and broth and add to saucepan.  Continue to whisk mixture and add mushrooms and sherry.

Simmer, stirring until thick.  Add soy creamer and simmer again until thick, about 5-10 minutes.  Stir in green beans.

Oil a casserole dish and put green bean mixture into into the dish.  Preheat oven to 425 degrees.


Top green bean casserole with shoe string potatoes.  Bake in oven at 425 for 15 minutes.

Calories: 1 serving = 102 calories.

Grilled Veggie Quesadillas with Salsa Verde

When I suggested quesadillas for dinner the other night, Jeff exclaimed that he just happened to be an expert quesadilla maker.  I put him to the test suggesting veggie quesadillas that the meat eater and vegan could both enjoy.  Here is his creation.

Grilled Veggie Quesadillas

Servings: 4 Quesadillas
Prep time: 30-40 minutes
Ingredients:

1/2 Large sweet onion, thickly sliced
1 Green bell pepper sliced into strips
1-1/2 C. Sliced baby bella mushrooms
1 Clove minced  garlic
1 Pkg. Shredded Soy Cheddar Cheese (I love the Daiya brand)
1 Can Black beans, drained
1 Avocado, thinly sliced
1 C. Shredded Cheddar cheese
1 C. Shredded Mozzarella cheese
4 large Soft Flour Tortilla Shells
2 T. Olive Oil
Salt & pepper taste

Directions:
Wash and slice veggies and garlic as directed above.   Grill in a frying pan on the stove just until tender.

In another skillet on medium-high heat, place one of the tortilla shells. Put 1/2 cup of cheese of your choice on the shell and top with a portion of the grilled veggie mixture.  Add a heaping 1/4 cup of black beans and a few slices of avocado.

Grill the quesadilla for 2 minutes as shown above.  Then flip one side up folding it in half.  Continue to grill it about 5 minutes on each side until light golden brown. 

While Jeff was busy making the quesadillas, I made the salsa verde - same recipe for the Grilled portabella mushroom tacos that won first place in the vegan main dish contest at the Iowa State Fair this year.

 

Salsa Verde

Servings: 2-1/2 C.
Prep time: 15 minutes

Ingredients:
4 Tomatillos, chopped (or 1 C. canned)
1 Large green bell pepper chopped
1 Large bunch fresh cilantro, chopped
1 Medium onion, chopped
3 Cloves garlic, minced
2 tsp. Olive oil
1 tsp. pepper
½ tsp. salt

Put all ingredients in a food processor or blender, and process til smooth.

Serve up the quesadilla on a large plate and slice into quarters.  Add the salsa verde on the side.  Shown here with Corn & Black Bean Salsa and tortilla chips.  This was fantastic, and Jeff definitely lived up to his hype.  He'll be making quesadillas again :)

Berry Workout Recovery Smoothie

This is a great post-workout smoothie I make regularly that is simple, easy to make, and super healthy.  And its really tasty and naturally sweet.  It contains soy protein for muscle recovery, banana for potassium, and blueberries and strawberries that are rich in antioxidants, vitamins and anti-inflamatory properties.

Servings: 2

Prep time: 5 minutes

Ingredients: 

1 Medium banana

1 1/4 C. Frozen blueberries
1-2 Scoops soy protein powder
1 C. Frozen whole strawberries
1 1/2 C. Soy milk

Directions: 

Put all ingredients in blender in the order listed.  Blend on medium speed for 30 seconds.  Scrape sides if necessary and increase to high speed for 30 seconds or until creamy smooth.  Pour and enjoy!

Nutrition Facts
1 Serving
Amount Per Serving
Calories		380.5
Total Fat		4.9 g
	Saturated Fat	0.4 g
	Polyunsaturated Fat	1.6 g
	Monounsaturated Fat	0.3 g
Cholesterol		0.0 mg
Sodium		459.6 mg
Potassium		991.1 mg
Total Carbohydrate		51.1 g
	Dietary Fiber	7.4 g
	Sugars	30.9 g
Protein		39.8 g

Vitamin A	44.3 %
Vitamin B-12	44.6 %
Vitamin B-6	70.3 %
Vitamin C	106.4 %
Vitamin D	18.8 %
Vitamin E	8.3 %
Calcium	58.6 %
Copper	69.6 %
Folate	63.8 %
Iron	77.4 %
Magnesium	38.4 %
Manganese	28.0 %
Niacin	41.1 %
Pantothenic Acid	38.5 %
Phosphorus	51.1 %
Riboflavin	62.9 %
Selenium	95.9 %
Thiamin	40.2 %
Zinc	35.8 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Pumpkin Pie Oatmeal for One

Don't skip out on the yummy foods of fall just because you're only cooking for one!  This pumpkin pie oatmeal is perfect for cool fall mornings!

Servings: 1
Ingredients:

1/3 C. Quick Oats
1/3 C. Pumpkin Puree

1/4 tsp. Vanilla
1/2 tsp. Pumpkin Pie Spice
1/4 tsp. Cinnamon spice
1/3 C. Soy or Almond Milk
1/4 C. Light brown sugar

Directions:

Mix all ingredients except the brown sugar in a  bowl.  Heat in microwave for 2-3 minutes.  Remove from microwave and mix in brown sugar. 

Top with pecans if you want and enjoy!

Almond Butter Protein Balls

Special thanks to my friend and Arbonne consultant, Jennifer for this recipe!  These addicting almond-butter balls are loaded with protein (8 grams!) from the protein powder and also the almond butter -- which is generally better for runners and recovery than peanut butter is. 

Arbonne products are great because they are all vegan, as well as being some of the best tasting vegan protein products I've ever had.  If you don't have Arbonne protein shake power handy, other protein shake mix powder will work too, but doesn't hold together as well from what I'm told. 

Servings: 48
Prep time: 20 minutes
Ingredients:

2 C. Natural almond butter
1/ 1/4 C. Agave nectar
3 C. Quick oats
2 1/2 C. Arbonne Vanilla Protein Shake Mix

Directions:

Melt almond butter and agave nectar slightly in the microwave and mix until smooth.  Add remaining ingredients.  Feel free to mix in dried fruit, or vegan chocolate chips as I did here in the picture.  Roll into 1-2 inch balls and cool.  Cover and store.  These will go quick!!

Nutrition Facts
48 Servings
Amount Per Serving
Calories		156.4
Total Fat		7.6 g
	Saturated Fat	0.6 g
	Polyunsaturated Fat	1.4 g
	Monounsaturated Fat	4.1 g
Cholesterol		0.0 mg
Sodium		114.9 mg
Potassium		116.9 mg
Total Carbohydrate		16.0 g
	Dietary Fiber	1.2 g
	Sugars	2.8 g
Protein		8.0 g

Vitamin A	3.5 %
Vitamin B-12	5.0 %
Vitamin B-6	4.8 %
Vitamin C	4.5 %
Vitamin D	4.4 %
Vitamin E	15.2 %
Calcium	7.2 %
Copper	9.1 %
Folate	6.1 %
Iron	3.4 %
Magnesium	12.3 %
Manganese	16.6 %
Niacin	5.9 %
Pantothenic Acid	5.2 %
Phosphorus	5.4 %
Riboflavin	8.4 %
Selenium	4.7 %
Thiamin	6.5 %
Zinc	5.9 %

Grilled Spinach, Mozzarella & Avocado Sandwich

This recipe was inspired by a popular sandwich I saw on Pinterest, but this is the vegan version.  This is also the first of many meals I'll be making in my CHU... I mean... trailer here in the south, over the next year.   My living quarters has a two-plate stove, a microwave, a fridge and no oven.  So if you can relate, the next year's worth of recipes will be useful.

Prep time: 15 minutes
Servings: one
Ingredients:

2 Slices French bread, or your bread of choice
8 Spinach leaves, more or less
1/2 Avocado, thinly sliced
1/3 C. vegan mozzarella cheese (I use Daiya cheese)
Margarine (I use Earth Balance Spread)
Salt to taste

Directions:

Spread one side of each slice of bread with margarine.

Place slice of bread onto frying pan. Top with cheese, spinach leaves, and then avocado slices. Add dash of salt.

Add top slice of bread and head pan to low-medium heat.  This type of margarine burns FAST so watch it closely.  When golden brown, flip and heat the other side until golden brown.  Remove from heat, slice in half and serve.

Kramer's Salsa

Kramer's Salsa is the freshest canned salsa I have ever had, and I've had a lot of salsa.

I first sampled this delicious find at the Iowa State Fair this year, and was blown away by the flavor and purchased a jar then and there.

I opened it up last night after having several bad salsa experiences on the way down to my new post in the south, and WOW! What a fantastic blend of flavor and aromas! Made with fresh ingredients like vine ripened tomatoes, garlic, green peppers, and cilantro with just a hint of Italian spice mingling nicely like old friends at a high school reunion. 

My preference is for a medium heat and this medium salsa hits the spot with just the right amount of heat that doesn't over power the flavors and keeps you going back for more!

The ingredients are all natural and taste very fresh, unlike other over-preserved salsas from a jar.

If you find this spicy gem in your Iowa grocery store don't pass it up!  This salsa can also be ordered online at www.KramerSpecialtyFoods.com, which you can bet I will be doing soon!