Delicious and Easy Veggie Sauté Recipe

Delicious and Easy Veggie Sauté Recipe

Delicious and easy veggie sauté recipe with Chard, Green Peppers, Zucchini, Garbanzo Beans, Fire Roasted Tomatoes, and Fresh Herbs.

This nutrient rich dish is deliciously healthy. Full of protein, vitamins, and minerals, your body will be nourished and your taste buds will be satisfied. Enjoy!

  • 2 T garlic, minced
  • 1 zucchini, chopped
  • 1 green pepper, chopped
  • 1 bunch chard, such as rainbow chard
  • 15 oz no salt added fire roasted tomatoes
  • 2 c cooked garbanzo beans
  • 1 T fresh oregano
  • 1 T Italian seasoning
  • 1/2 T nutritional yeast

Sauté garlic in cast iron skillet. Add zucchini and pepper. When tender, add chard. When tender, add fire roasted tomatoes and garbanzo beans. Season with oregano, Italian seasoning, and nutritional yeast. Gently stir until blended. Serve warm. Enjoy!

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Green Tomato Sauté

Green Tomato Sauté

Green Tomato Sauté with Kale, Carrots, Leeks, Garlic, Tempeh, and Shiitake Mushrooms

Summer has come to an end. Our yard is becoming covered by a blanket of crunchy leaves. Swimsuits, goggles, and sunscreens are quickly being replaced by jeans, scarves, and boots.  Our patio’s container garden is looking dried up and tired.

But, before we put the pots away for the winter, we harvested the last offerings of the plants: some herbs and lots of green tomatoes.  “What can we do with all of these green tomatoes?”, I wondered.  I discovered that, while more tart than ripe, red tomatoes, green tomatoes are perfectly safe to eat, and even boast of a higher vitamin C content than the red counterparts. Cooking the green tomatoes does diminish the tartness and offers a tangy taste to your dishes.

I threw them in our latest sauté and the family didn’t know the difference. You learn something every day!  So, next time life gives you green tomatoes, make something delicious! Enjoy!

3 cloves garlic, diced 1-2 leeks, chopped 3-4 carrots, chopped 1/2 cup fresh herbs, I used rosemary, thyme, and oregano 1 package organic tempeh, cubed 1 t white wine vinegar 1 t lemon juice 1 t Bragg’s liquid aminos, optional 3-5 green tomatoes, diced (red tomatoes work, too!) 1 bunch organic kale, chopped 10 oz organic shiitake mushrooms, chopped 1/4 t pepper 1/4 t Italian seasoning

Sauté garlic in cast iron skillet, add leeks, carrots, and fresh herbs, followed by tempeh, vinegar, lemon juice, Bragg’s, and tomatoes. Sauté until tender. Add kale and saute until tender, followed by shiitake mushrooms and seasoning. Mix well. Serve warm. Enjoy

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Asian Shiitake Tempeh Stir-Fry

Asian Shiitake Tempeh Stir-Fry

This is a super-easy, healthy, and delicious meal in minutes. Just chop, sauté, season, and enjoy! Cheers!

  • 3 cloves garlic, minced
  • 8 oz. organic tempeh, cubed
  • 2-3 T Bragg’s liquid aminos (or gluten free/organic soy sauce)
  • 1 T maple syrup (optional)
  • 4 carrots, chopped
  • 1 large organic zucchini, quartered and chopped
  • 1 t pepper
  • 3 t Italian seasoning (or blend of oregano, thyme, basil, and parsley)
  • A few dashes each of cumin and turmeric
  • 1 dash ginger (optional) (better yet, grate fresh!)
  • 1 bunch organic rainbow chard, chopped
  • 1 small head of bok choy
  • 6 oz. Shiitake mushrooms, chopped
  • 1 handful sprouts (grow them yourself!)

In a cast iron skillet, sauté garlic over medium heat using water and a little oil if desired (optional). Add tempeh, seasonings, carrots, zucchini, mushrooms, stems of chard and fibrous white base of bok choy.  Whisk maple syrup and Bragg’s together and pour over veggies. Cook until vegetables are bright and crisp, adding a few tablespoons of water if veggies start sticking to the pan. If using a cast iron skillet, remove from heat before you think it’s done. Add the chard leaves and bok choy greens as you remove from heat and watch them brighten and soften to perfection in the residual heat of cast iron. Adjust flavor with more Bragg’s, syrup and/or seasonings to taste. Serve warm. Enjoy!

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Gourmet Mushrooms Recipe Creates Creamy Saute

Gourmet Mushrooms Recipe Creates Creamy Saute

Here’s a gourmet mushrooms recipe creates a creamy, yet light sauté when added to fresh and seasonal veggies.

Exotic fungi are a delightful addition to any meal, but especially at the vegan table. The succulent texture, woody fragrance and savory character create a gourmet experience comparable (and compatible!) with the finest wines. And though freshly harvested gourmet mushrooms are appealing, restricting indulgence to a few illusive days in fall is not necessary.There are many delicious varieties cultivated in specialized growing environments; and when dried properly, seemingly simple flavors develop complicated depth.

Ten pounds of fresh mushrooms are needed to produce one pound of dried. So while they seem expensive when compared to fresh, the value is ten fold. And as they last indefinitely, there is no risk in stocking the pantry.

Mushrooms are a great addition to a plant-based diet. They generally are high in vitamin B and iron, as well as trace minerals, and contain stable antioxidants that aren’t destroyed in a short cooking process. If you rehydrate them in a sunny window, they actually MAKE vitamin D, much like our own skin. Nutrient levels and immune boosting-benefits are not affected by the drying process.

Premium Mushroom Blend or bulk Dried Porcini Mushrooms are available through the Great American Spice Company, as well as most grocery stores. The blend is a bit pricey, but the eclectic selection can last a long time if you use them sparingly.

Ingredients for Gourmet Mushrooms Recipe: 1/2 pound cashews (soak) 1/2 cup dried mushrooms (soak) Fresh seasonal ingredients of choice: greens, peppers, squash, onion, broccoli, cauliflower, corn, beans, tofu, etc. 4-5 cloves freshly chopped garlic 2 tbsp each of seasonings: parsley, oregano, basil, thyme, garlic salt, black pepper (or fresh if you have them!) 1/2 cup yeast flakes 1tbsp ground mustard

1-2 hour in advance: Soak 1/2 lb of cashews in water for an hour or so. (They plump up just like dried beans and turn white…perfect for cream!)

Boil 5-6 cups plain water and pour over dried mushrooms in a mixing bowl. Add just enough to cover the mushrooms and discard the remainder. Let them soak (in a sunny window if possible) until they are tender.

20 minutes before serving time: Drain cashews and put them in a blender. Cover the nuts with about half of the broth produced by soaking mushrooms. Add yeast flakes, ground mustard and 1 tbsp each of seasonings. Puree until thoroughly blended. Taste it with your finger and fine tune as needed. I usually add a bit more salt. If it’s too thick, add a bit more broth.

Cook pasta of choice according to package directions. I like Farfalle Pot Pie Bow Noodles (egg free) because it’s very light in texture and flavor. Add 1-2 tbsp salt to the boiling water, and the subtle flavor will pop.

In a skillet, add the soaking mushrooms and remaining broth to desired veggies and garlic. Cook on medium heat until everything is tender, but brightly colored with a bit of crunch. Add seasonings just before removing from heat.

Pour cashew sauce over sauté. Cook another 2-3 minutes. Stir frequently.

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Serve this gourmet mushrooms recipe over, or mix into, the pasta. Take compliments graciously.

 

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Simple and Sweet Summer Chard and Kale Saute

Simple and Sweet Summer Chard and Kale Saute

I’m sure you have heard that greens like kale and chard are super foods with amazing health benefits, but what if the thought of “greens” makes you green?  If you’re struggling to learn to like vegetables, I challenge you to give this sauté a try. The flavorful complement of fire-roasted tomatoes and pine nuts soften the hearty kale flavor, creating a dish that is palatable and delicious.

Ingredients:
5 cloves garlic, diced
1 cup fresh organic herbs, I used oregano, thyme, rosemary, and basil
2-3 leeks, washed well and chopped
3 carrots, chopped
1-2 bunches greens, I used a mixture of organic kale, chard, and beet greens
2-3 organic tomatoes, diced
1 (14.5 oz) can Muir Glen Fire Roasted Tomatoes, no salt added
1 cup organic beans, cooked, I used garbanzo beans and fava beans
1/2 c pine nuts
1 tbsp maple syrup (optional)
salt and pepper to taste

Sauté garlic in cast iron skillet.  Add leeks followed by  carrots and sauté until tender. Add greens and herbs and sauté until tender. Add fresh tomatoes and sauté about 5 minutes, followed by fire roasted tomatoes.  Stir in beans. Dash with salt and/or pepper, and sauté until warm.  Taste; add syrup if desired. Serve topped with pine nuts. Enjoy!

 

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Tempting Tempeh Saute

Tempting Tempeh Saute

Tempeh is similar to tofu, in that it is made from soy, but it has a unique taste and a mild flavor of it’s own. Tofu can be soft and bland, which is why it can be used in almost anything; it doesn’t have it’s own flavor, and simply absorbs the herbs and spices of the dish. Tempeh is a unique alternative, very high in protein and calcium, with a textured and nutty flavor that is stand-alone delicious!

Ingredients:

1 T olive oil
2 tbsp favorite vinegar (balsamic is mine!)
1tbsp Bragg’s Liquid Amino or Tamari or GF soy sauce
½ lb organic tempeh, cubed (LightLife brand is GF)
1 red bell pepper, thinly sliced
1 small red onion, thinly sliced
3 garlic cloves
2 tsp dried thyme
1 tsp black pepper
4 large leaves swiss chard, chopped (or other greens)
2 tomatoes or tomatillos (optional, but tasty!)
1 can drained garbanzo beans (optional)
Add other chopped produce as desired. mushrooms, carrots, green beans, peas, squash…there are no limits!
salt or others herbs to taste

Directions:

1. Preheat a large, heavy-bottomed pan over medium heat.  (We prepared ours on med in a cast iron skillet for optimal iron benefit).  Saute the tempeh in 2 T olive oil for about 7 minutes, stirring often until lightly browned.

2. Add red bell pepper, tomatillos, and onion and drizzle remaining oil.  Saute for about 5 minutes until veggies are softened but still slightly crunchy.  Add garbanzo beans, garlic and thyme and sauté for 2 more minutes.

3. 3 Season with pepper.  Add greens and sauté until just wilted.  Serve immediately.

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Late Summer Veggie Garden Saute

Late Summer Veggie Garden Saute

Now is the time for all of those diligent gardeners to enjoy the fruits (and vegetables) of their labor in this delicious garden-fresh summertime pasta. Simply head out to your garden or farmers market, choose some fresh and ripe veggies and herbs, get out the skillet, chop, sauté, boil some pasta, and enjoy!

1 box gluten free pasta, cooked
4 garlic cloves, diced
1/2 c fresh herbs, such as basil, rosemary, thyme, oregano, chopped
1/4 t pepper
3 organic carrots, chopped
1 organic red bell pepper, chopped
1 organic green bell pepper, chopped
2 organic zucchinis, chopped
1 bunch rainbow chard, diced
3 large tomatoes, diced
1 cup snap peas, shelled
1 cup cooked beans, such as Adzuki, Northern, garbanzo, or kidney, optional
1/4 c nutritional yeast, optional

Boil water and cook pasta per instructions. Saute garlic in cast iron skillet, followed by fresh herbs and pepper. Add carrots and sauté until tender, followed by peppers and zucchini. Stir in chard and sauté. Add tomatoes and allow to simmer for about 5 minutes. Add peas, beans and nutritional yeast and stir until warmed. Toss with your favorite vinegar and/or oil. Serve warm. Enjoy!

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