Tag Archives: protein

Curried Millet Salad with Baked Sockeye Salmon

Protein-rich millet is not as popular in the U.S. as quinoa, but it ought to be. The millet plant is drought-tolerant, and nutritionally it competes with quinoa. It is gluten-free and non-allergenic, with lots of fiber and other beneficial qualities. To learn more about millet, see: “12 Health Benefits of Millet” at http://www.care2.com/greenliving/12-health-benefits-of-millet.html.

I cooked the millet per package directions, then set it aside to cool. Meanwhile, I sautéed some garlic and onion in some EVOO. I added the millet and stirred it well as I sprinkled a generous amount of both turmeric and curry powder to the mixture. I served it with some fresh parsley and basil alongside my baked sockeye salmon. Not one of my vegan dishes, but high in protein and very nutritious. I had leftover millet the next day. It is the perfect main dish for a vegan meal, served with some fresh veggies or fruit on the side (which is what I did with the leftovers).

MilletAndSalmon

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Curry Vegetable Soup

I know it seems as though I have been making a lot of tomato-based vegetable soups lately. Well, I have. I try varying the ingredients each time, though, and in this recipe I added both curry and turmeric. I started out with less, and at the end I added even more. These two spices give the soup a great flavor.

INGREDIENTS:

Extra-virgin olive oil
1 large yellow cooking onion, chopped
6 stalks celery with leaves, diced
2 large carrots. diced
1 tomato, chopped
6 cloves fresh garlic
1/2 c dried peas, washed and rinsed
1 c dried lentils, washed and rinsed
4 large green zucchinis, julienned
a large handful of fresh arugula, whole
a handful of fresh basil and parsley, finely chopped
2 tbsp curry
1 tbsp turmeric
2 32-oz cartons of organic vegetable broth
2 1/2 c Pace Picante mild salsa
1/4 c Stelline pasta
1/4 c whole-grain elbow pasta
2 c water (filtered)

METHOD:

Heat the olive oil on medium high heat in a soup pot. Add the onion, celery, carrot, zucchini, peas and lentils and stir for about 5 or 10 minutes. Turn the heat down to medium and add the garlic, tomato, basil and parsley mixture, and the curry and turmeric. Stir well and often for the next 5 minutes. Add the vegetable broth and the salsa. Stir and bring to a boil, add the pastas and reduce heat. Gently boil for about 15 minutes, stirring frequently. Add 2 cups water, stirring every five minutes or so while simmering for another 20-30 minutes. Add the arugula about five minutes before serving.

CurryVegetableSoup

 

Protein-packed Vegan patty with Salad and Dijon Dressing

VeggiePattyTurmeric

I adapted this recipe from Dana McIntyre’s “Veggie-packed Veggie Burger” (found in the Vegan category on her web site at http://thecrushingcancerkitchen.com).  She has a beautiful web site with awesomely healthy recipes; it’s well worth a visit.  I modified this recipe because I did not have all the ingredients she’d listed, and there were some others I wanted to add to mine.  One of the ingredients in this patty is turmeric (she used raw, but you can use dried).  For an overview of the health benefits attributed to turmeric, check out: http://www.webmd.com/vitamins-supplements/ingredientmono-662-turmeric.aspx?activeingredientid=662&activeingredientname=turmeric.  I didn’t have nuts, but I did have sunflower, chia, and hemp seeds.  Her recipe calls for 2 cups of nuts and/or seeds; I used 2.5 cups (1 cup each chia and hemp, and .5 cup ground sunflower seeds).  I did not have fresh beets, dulse (a red seaweed that grows on the northern coasts of the Atlantic and Pacific oceans) or flax, either.  I have had dulse many times before; I think it’s more commonly used in Canada.  Whole Foods provides a little overview of it, and some other sea vegetables on their web site: http://www.wholefoodsmarket.com/recipes/food-guides/sea-veggies?__federated=1.

So, some modifications to Dana McIntyre’s original recipe are what you see here.  I think the omission of dulse and beets definitely made a difference in the color, taste and texture of my rendition.  Nonetheless, it really was delicious.  Next time, I will make it using all the ingredients in her original recipe, and then make a more informed comparison.

INGREDIENTS:

1 c rolled oats

3/4 c rolled oats, ground roughly into flour-like consistency (I used my Vitamix)

1 c Chia seeds

1 c Hemp seeds

1/2 c sunflower seeds (ground in Vitamix)

1 tbsp cumin

1/2 yellow onion, diced

2 grated carrots

1 bunch of green onions, finely sliced

Large handful of cilantro, finely chopped

4 garlic cloves, minced

1 c peas, roughly pureed (I pureed half of them in Vitamix, and left the other half whole)

1 lemon, juice and zest

3 tbsp fresh dried turmeric

1 1/2 tsp sea salt

3/4 – 2 c water (depending on the consistency of the mixture at the end; add the water gradually, mix, and add more if necessary)

METHOD:

Preheat the oven to 325F.  Mix all the ingredients together in a large mixing bowl.  When the consistency allows them to be formed into patties, use a plastic 1/2 cup-size dry measuring cup to pack in the mixture.  Turn it over and drop onto a parchment-lined baking sheet, lightly coated with either olive oil or coconut oil.  When all the mixture has been formed and dropped onto the sheet, moisten the bottom of the cup with a little water, and press down on each one to flatten them evenly all over.  The patties should all be the same size and thickness for best results.

Bake for 20-30 minutes, turning half way through the baking process.

(For the dressing, I just mixed equal parts fresh-squeezed lemon juice and olive oil.  Then I added Dijon mustard to taste.  If it’s too acidic after adding the mustard, add a little more olive oil.) 

Organic Vegan Oatmeal Coconut Chocolate Chip Cookies

OatmealCoconutVeganChocChipCookies

I made these last night because I had a sweet tooth, and I wanted to try adding some vegan chocolate chips to a healthy vegan cookie recipe I’m testing. They turned out pretty tasty, but a tad too dry for my liking. I’ll call this my “beta” vegan chocolate chip recipe. Anyway, once I perfect it, it will be included on my iOS app, along with a ton of other tested recipes and MANY useful tools to make it easy for you to stay (or begin) on the vegan road to healthy cooking and eating. The free app should be available for download from your iPhone’s App Store by the end of the year. Will keep you posted!

INGREDIENTS:

1 ripe banana
2 c oatmeal
1/2 c vegan (non-dairy) semi-sweet chocolate chips
1/2 c unsweetened coconut flakes
1/2 c flour (all-purpose, or whole-wheat)
1/4 c coconut oil (organic, unrefined, virgin)
1/4 c unsalted sunflower seeds
1/4 c Grade A dark amber maple syrup
1/4 c hemp seeds
1 tsp pure vanilla extract
1/2 tsp baking soda
1/2 tsp ground cinnamon

METHOD:

Heat oven to 350 F. Mash the banana in a large bowl, and then add the coconut oil, maple syrup, vanilla extract, hemp seeds, sunflower seeds, and coconut flakes. Stir all together well until it is creamy. In a separate large bowl, mix together the oatmeal, flour, baking soda, cinnamon. Stir until well mixed, then gradually mix it into the wet mixture. Stir all together. Add the chocolate chips and stir.

Moisten your clean hands and form balls (about the size of a golf ball), and place on a parchment-lined cookie sheet about 2 inches apart. Press them down to about a 1/2 inch thickness, and even the edges so they’re round. Bake for about 10 minutes. Remove from oven and using a spatula, place them on a rack to cool. Once they’ve cooled, place uncovered in refrigerator. They will be crunchy and full of flavor once they’re cold. If you prefer a more chewy texture, then keep them at room temperature in a covered container.

Quinoa Salad with Roasted Peppers and Lime Basil Dressing

QuinoaSaladWithPeppers1 c quinoa cooked with 2 c water
1/4 each chopped finely, red onion and white sweet onion
1 jar of roasted red and yellow bell peppers, chopped
a handful of a mix of fresh basil and mint
6 oz can of sliced black olives, drained and rinsed
1 16-oz can white kidney beans, drained and rinsed
2 tbsp fresh-squeezed key lime juice
2 tbsp extra-virgin olive oil
Fresh extra finely chopped mix of basil and/or mint
Himalayan pink salt, and pepper, to taste

Cook the quinoa according to package directions, and set aside to cool when it’s done.

Meanwhile, mix the lime, olive oil and fresh mix of finely chopped basil and/or mint (depending on what you like). Add salt and pepper. Set aside.

When the quinoa is cooled, mix the onions, roasted (and patted dry) bell peppers, basil, mint, olives, and kidney beans altogether. Drizzle the dressing over the mixture, and stir. Season with more salt and pepper, if needed.

Cover and refrigerate for about 30 minutes to let the flavors meld together.

(You can use any bean of your choice; I only had white kidney beans on hand, but black beans, or garbanzo beans would be fine, too. I was trying to incorporate as much protein into this vegan dish as possible. You could also experiment with adding pine nuts or sunflower seeds.)

Organic Veggie Patty with Spinach, Tomatoes and Avocado

Organic Veggie Patty with Spinach, Tomatoes and Avocado

This veggie patty recipe is a variation of the one posted earlier. I’m trying different ingredients and spices in these patties; there are so many different vegetables I can use each time, and depending on those, I’ll change the seasonings and spices, too. There will be more veggie patty postings using all seasonal vegetables!

INGREDIENTS:

3 yams, peeled and chopped into cubes
2 cups fresh chopped kale
Enough water to cook yams until they’re soft (about 2 cups)
4 large green onions, chopped finely
1 16-oz can of drained, rinsed black beans
1 yellow zucchini, grated
3 garlic cloves, minced
1 1/4 cup flour
1 cup steel cut oats
1/4 cup chia seeds
1 heaping tsp cumin
2 tsp Himalayan pink salt
1 tbsp Garlic Lover’s Seasoning (Flavorgod.com)
1 tsp coarse-grind pepper
Sliced fresh tomatoes and avocado
Fresh baby spinach or arugula

METHOD:

Bring the water to a boil in a pot before adding the cubed yams. Cook them (adding water if necessary) until they become soft, and stirring frequently. Add the kale and mix into the yam. Cook for another 5 minutes, or so. Remove from stove, mash together and set aside.

Mix the remaining ingredients together in a large mixing bowl. Add the yam and kale mixture. Form into large patties. They will be quite sticky. Bake on a parchment paper-lined pan in a 400F oven for about 30 minutes. Turn the patties over for another five minutes. Remove from the oven and cover for about 10 minutes to allow a little steam to moisten them.

Serve with any vegetable, fruit, mixed salad, or make veggie burgers out of them. Store in an airtight, covered container in the fridge. Heat in a moistened paper towel in the microwave when you’re ready to use them again.

Broiled Marinated Wild Sockeye Salmon with Quinoa and Salad

Broiled Marinated Wild Sockeye Salmon with Quinoa and Salad

It may not be vegan, but I must have salmon every few months because I love it too much to give it up! I marinated it and broiled in the oven. The marinade was simple, and I used just a little of it and saved the rest in a glass bowl with a tight-fitting lid in the refrigerator. I’ll use it today to marinate some chicken breasts for tonight’s dinner for my non-vegan guests.

Marinade:

2 tbsp extra-virgin olive oil
1/3 c freshly squeezed lemon juice
1/3 c soy sauce
1 tsp minced garlic
1 tbsp Flavor God Garlic Lover’s Seasoning

Mix it all together and set aside. Place one salmon fillet (or whatever you want to marinate) in a baggie, and add about 1/4 c of the marinade. Shake until it’s well mixed and then refrigerate for at least 30 minutes. You can grill on the barbecue or broil in the oven. I chose to broil the salmon in the oven. I set the temperature to broil, and placed the rack about 6 inches below the heat element. Spray your cooking pan with olive oil and place the salmon fillet skin side down on the pan. Broil for about 3-4 minutes. Turn the heat down to 475 and continue baking for about another 3-5 minutes. Pull out of the oven and let it rest for a few minutes.

I served it with plain quinoa, and a simple salad of finely diced English cucumber, red bell pepper, sweet onion, and cilantro.