I love to just toss some veggies in a skillet, sauté them, add some pre cooked chunks of seitan and when the veggies are cooked add in my special stir-fry sauce.
I always start with garlic and onion, letting it cook until the onion is a bit translucent. I use minced garlic, probably 2 teaspoons worth, more or less depending on your taste for garlic. Typically I slice up one onion, I like for the slices to be long rather than diced, you can seem them in the photo. Add a bit of water by the tablespoon full if you need to, to keep things from sticking.
This particular stir-fry I added about 8 ounces, (1 small package) of mushrooms sliced, and 3 or 4 small colored peppers, also sliced in strips. I had a bag of asparagus I chopped into bite size pieces and added next. I just keep chopping up veggies and adding them, turning to stir what’s already sautéing as I go. I then added half of a bag of spring mix salad blend…yes it’s fine you can cook it too.
Once everything is coming along in the skillet, I start working on the sauce. I typically use the same sauce, you can vary the recipe with ginger or even orange juice, use your imagination and your favorite spices. I usually whisk the cornstarch and water together so it’s not clumpy and add it to the rest of the ingredients. I have used white wine vinegar as a substitute for rice vinegar. Tamari is a good low salt alternative to soy sauce. Enjoy!
These burgers have gotten easier and easier to make with each preparation. The first thing you need to do is cook the rice. You need a total of 3 cups of cooked rice. For some reason this small detail gives me the most problems. I’ve already sauteed my onion and peppers and have them in my food processor and low and behold I have no cooked rice….40 min. later after I pull out my rice cooker and make rice I can continue. These kinds of mistakes do not make me happy. I have also neglected to separate the rice and ended up tossing all 3 cups into the food processor instead of just two. In my infinite wisdom I am trying this novel idea of getting my ingredients prepared ahead of time, with the rice already in two bowls, one containing one cup of rice and one containing two cups of rice. So far it seems to be working well, it seems so elementary, why have I not been doing this all along??
The hemp seeds really make this burger so don’t try and substitute them with something else. Get out there and get a bag, yes they are a bit pricey but you are only using a cup. Keep them in your refrigerator, and you can toss them in salads, smoothies, or even plant based yogurts for a nutrition power punch. They are rich in protein, omega 3 and 6, fiber and iron. No, hemp seeds are not marijuana, and no, these burgers will not cause you to flunk a drug test.
The first time I made these it took forever, that was probably the rice issue time. When I finally got all the ingredients mixed up in the food processor, the consistency and something about the aroma reminded me of the ham salad my grandmother used to make. I have no idea why, because obviously there isn’t any ham in there, but if you used to be a grandma’s ham salad freak then you are in for a treat.
I always use a 1/2 cup measure to make my patties and I cook them in the oven using a silicone baking mat on a cookie sheet. I can usually fit 6 burgers on each tray and for some reason with this recipe sometimes I get 7 and then other times I get 8. Perhaps the difference in sizes of onions or red peppers? They always taste great! However, if you must have 8 patties, I would double the recipe. You will have to make two batches though, because it won’t all fit into a regular sized food processor if you double the ingredients. They freeze and thaw well so you can freeze the ones you don’t need and have a ready made meal for another day.
A protein packed burger that's a nice switch from the typical bean burger
• water to sauté
• 1 medium onion, diced
• fresh ground black pepper to taste
• 1 red bell pepper, diced
• 2 cups cooked brown rice
• 1 cup shelled hemp seeds
• 2 tsp minced garlic
• 2 tsp. natural ketchup
• 1 Tbsp. tamari
• 1 tsp. dijon mustard
• 1 tsp. dried oregano
• 1/2 tsp. dried thyme
• 1/4 tsp. ground sage
• 1/4 tsp. sea salt
• 1 cup cooked brown rice
*Cook Rice First*
Preheat oven to 400°
Sauté onion with black pepper until the onion is softened 3-4 minutes, adding water if necessary to prevent sticking.
Add diced red pepper and sauté for another 5-6 minutes until the onions are translucent, adding water if necessary to prevent sticking.
Add sautéed onion and red pepper to a food processor along with the 2 cups of rice, hemp seeds, garlic, ketchup, tamari, mustard, oregano, thyme, sage, and salt. Puree until fairly smooth, you may need to stop and scrape the container occasionally.
Transfer to a large bowl and stir in the remaining 1 cup of rice.
Refrigerate for at least 20 minutes to firm up the mix. Form 1/2 cup patties with your hands and place on a silicone baking mat.
Cook in a 400° oven for 10 minutes, flip burgers and cook for an additional 10 minutes.
Freeze left over burgers in a freezer ready container for a quick fix meal another day.
This is a soup I have come to love. Before heading down this heart healthy path, I could count on one hand the number of times I had used barley. I think both of those times it was for a soup and I only purchased what I needed for that particular day. Today, barley has become a staple in my pantry. I buy it in bulk and then store it in my own Rubbermaid container.
Last Friday I spent the day making food to take to my college aged son. It makes me feel good to make up healthy little packages for him. I make things for him that are easily frozen and taste good after having been frozen. We discovered vegan macaroni and cheese doesn’t unfreeze well. Veggie Barley soup is perfect for freezing in small containers. I was able to get 4 small containers from this batch of soup. Each container has about 2 1/2 servings of soup.
I use a homemade vegetable broth when I make this soup. I keep it written in the front of one of my cookbooks because I make it all the time. I usually make up a double batch and keep it in a large spice container in my spice cabinet. This is not my recipe and I cannot remember where it came from but this is a photo. You can always use a store bought vegetable broth if you prefer.
I love Buddha Bowls and let me just say this is my own personal mash up. Sorry if this is so far from a Buddha bowl in your book that you are having to zoom in to see “what the heck did she put in there”. This is basically a Heartie kitchen left over Bowl, but humor me and let’s say it’s a Buddha bowl.
Quinoa a perfect base and I like it right in the center so I can easily mix it up. The quinoa was not left over. It’s the only thing I made fresh for this one.
Baked green beans (farmers market beans) with onion and mushrooms, they were a previous side.
Roasted potatoes with leftover Steff’s Mac and Cheese, cheese sauce poured over the top.
Grilled corn that I cut from the cobs from a previous meal.
Sautéed collared greens a previous side and a previous post.
Sautéed mini eggplants, also a previous side and a previous post.
When it looks like you only have a little of this and a little of that and really not enough of anything to make a meal for anyone…think Buddha bowl. Steam up some quinoa or if that’s not your thing some rice or lentils. Put all those veggies together under a fabulous sauce and presto…left over Buddha bowl!
My personal preference is for Hak’s BBQ sauce on the top, but you be you and figure out what you enjoy best. Plant Strong and Heart Healthy ❤️ur ❤️
Collared greens are rich in nutrients and come from the same family as their fellow cruciferous vegetables, cauliflower florets, turnip greens, mustard greens, broccoli florets, and kale. Among these collard greens are typically more affordable with the same nutrient power pack.
Collared greens are a loose leaf species, they don’t grow as a head but as individual dark colored edible leaves. They are typically found in small bundles in the refrigerated section of the produce department. Smaller leaves are more tender, larger leaves are tougher and you would want to cut the stem out and perhaps some of the center rib.
These plants have been eaten for at least 2000 years and evidence has shown that ancient Greeks cultivated several varieties of collards as well as kale.
When I purchased these two bundles at a farm market the vendor was kind enough to fill me in on her preparation method. First she said they cook up great with a little bacon, but if you want to eat healthy don’t do that.
First cut the stems off and then blanch the leaves for 5 minutes. Remove from the water and roll each leaf on the diagonal and then slice in strips on the diagonal the other direction. Sauté the strips with a little garlic, red onion, and balsamic vinegar. Keep a little cup of water handy to prevent your veggies from sticking to the skillet. Enjoy this healthy little side. I used this as a side one night and as a section of a Buddha bowl the next.
Be creative and try new foods! Plant strong and heart healthy! ❤️ur❤️
Along with all the traditional American fruits and veggies found at the farmers market I recently found these little gems. The two women running the booth were Burmese. Burma as they referred to it, was renamed Myanmar in 1989. These women grow traditional fruits and vegetables from their home country. There are currently approximately 6,000 residents of Fort Wayne that were born in Burma.
I must admit I only recognized a few items on their table and decided to experiment with these “mini eggplants” as she called them. Through a translator I was told to sauté them.
I decided to start out by sautéing a handful of sliced button mushrooms and a small sliced onion in a bit of water along with 2 Tbsp of minced garlic. While these were cooking I cut off both small ends of these small round eggplants. I halved each one, left their skins on and tossed them in with my other veggies. I added a couple tsps (just a couple of shakes of the bottle) of balsamic vinegar. It seemed to need some greens for my tastes so I roughly chopped some baby kale and tossed it in toward the end of the sautéing process.
Once the mini eggplants were tender I decided the dish was done.
Success! The flavor of the eggplant was similar to the tender inner bites of large sized eggplant.
There are so many different varieties of fruits and vegetables! It is estimated that there are over 20,000 species of edible plants yet only 20 species represent 90% of our food. Get out there and look, don’t settle for just what your local grocery chooses to offer you. Stop in that Asian grocery store or that Indian market. Experiment and have fun!
We were out to dinner a few weeks ago and ordered one of the restaurants vegan appetizers, chipotle and black bean hummus with pita and veggies. It was so yummy with just the right amount of spice, I immediately knew I wanted to work on figuring out the recipe. After several tries, (none were throw aways, just not the exact flavor) I figured it out, or as near to it as my taste buds remember.
Very easy to make! Probably why it was easy to have so many different practice dips. Everything goes into the Vita Mix and it all gets pureed. The liquid from a can of chickpeas is called aquafaba and there are tons of recipes out there using this fun liquid. I use aquafaba in place of oil in my hummus recipes.
A spicy black bean hummus that gives a zip to fresh veggies or pita
• 1 15 ounce can of chickpeas, drained, rinsed and liquid reserved
• 1 15 ounce can of black beans, drained and rinsed
• 3 teaspoons of minced garlic
• 1/2 cup of tahini
• 3 tablespoons aquafaba
• 1 lemon, juiced (approximately 2 tablespoons)
• 1 1/2 teaspoons chipotle powder
• 1/2 teaspoon cumin
• sea salt to taste
Drain and rinse the chickpeas, reserving the liquid (aquafaba).
Drain and rinse the black beans.
Add chickpeas, black beans, garlic, tahini, aquafaba, lemon juice, chipotle powder, cumin and sea salt to Vita Mix and blend well.
Add additional aquafaba until hummus reaches desired consistency.
This is a plant based quiche that is easily adaptable to your favorite veggies or those left over veggies you have in your fridge. It tastes surprisingly like the totally unhealthy quiches I used to make for my family. I divided the ingredients between two 8″ pie plates. This made it seem more like a quiche but, you could easily put the ingredients in a 9 x 13 casserole dish and call it a breakfast casserole.
For the vegetables I used 3 cups of broccoli florets from a large bag of pre-cut ready to use florets. I used a red sweet bell pepper, these are the ones that have a long shape versus the bell shaped ones. Pre-minced garlic, and tofu both from Costco. This recipe made 2 pies of quiche making it a hearty filling dinner or a warm and tasty breakfast.
This quiche heats up nicely in the microwave for left overs and holds its shape so its also makes a nice option for a packed lunch. I added an option for vegan cheese, however the excess oils typically found in vegan cheeses make them unsuitable for a plant based diet.
You may need to add more plant based milk to achieve a creamy consistency with the tofu mixture. The better you are able to drain the tofu, the more milk you may need to add.
A light and fluffy quiche, perfect for a main entree or a family breakfast.
3 cups broccoli florets, chopped
6 tsp. minced garlic
1 cup carrots, peeled and chopped
1 sweet red bell pepper, chopped
1 red onion, chopped
salt and pepper to taste
2-1 lb. packages tofu, pressed and drained
1 tsp. turmeric
1 tsp. paprika
2 tsp. garlic powder
2 tsp. dijon mustard
4 Tbsp. nutritional yeast
2 Tbsp. corn starch
Kala Namak – a few pinches
2/3 cup plant based milk
1 cup vegan cheese (if desired)
Preheat oven to 350°
Heat a large skillet, and sauté onions, garlic, sweet pepper and carrots in a bit of water to prevent sticking. Sauté until the onions are translucent and then add the broccoli, cover and cook for approximately 5 min. until the broccoli is tender. Add water as needed to prevent sticking.
Combine tofu, plant milk, turmeric, paprika, garlic powder, dijon mustard, nutritional yeast, corn starch and kala namak in a food processor. If desired also add in the vegan cheese at this point. Process until smooth and creamy. (If necessary add additional plant milk 1 tablespoon at a time to achieve a creamy consistancy.)
Combine the tofu mixture and the sautéed mixture in a big bowl.
Divide the mixture evenly between two 8-inch pie plates.
Homemade Veggie Chili is one of my favorites. It is my go to soup probably once every two weeks, because most of the ingredients I have readily on hand. It also makes a bunch so we have left overs to last us a couple of days and it is perfect to send along for lunch. Don’t let the long ingredient list overwhelm you, just go ahead and pull everything out before you start.
Typically I use minced garlic, just to make life easier than mincing my own. I purchased an electric can opener after about a year of our new way of eating. My wrist was so sore after preparing Christmas the first year that an electric one was the only way to go. I go through and open all the canned items while my fresh veggies are cooking. Get started draining and rinsing the beans. This is important, not only will it have an effect on the color of your soup but I have heard it can elevate some of the gas that sometimes comes with beans. Once rinsed and drained, put all the beans in a large bowl while they wait their turn to go into the soup. I use a small bowl and get all my seasonings ready ahead of time as well. I’m all about making things easy. Enjoy!