Vegan Moo Shu Vegetables With Tempeh

Simple and delicious Moo Shu Veggies - great for entertaining!

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Moo Shu
Moo Shu (fill in the blank) is a popular dish in Chinese restaurants. You can order Moo Shu pork, chicken, shrimp, tofu, and vegetables. They usually are made with shredded cabbage, onions, mushrooms, scrambled eggs, and seasonings, and are served on a delicate pancake which almost always breaks apart in your hand half way through eating it. The characteristic flavor is usually dominated by the yummy plum sauce that it is served with.

Most of us wouldn't think of making this at home, probably because of the difficulty of making the pancakes. But if you take that fear away by using your favorite tortilla as a replacement, the rest of the job is pretty easy! Just stir up a few veggies, buy some plum sauce at your local market, and you're almost there.

Today's recipe uses Three Grain organic tempeh from Lightlife as the protein made from cultured soybeans plus millet, brown rice, and barley. It's a great source of iron, protein, and dietary fiber. Feel free to use other types of tempeh made from other grain combinations. For extra flavor, try using marinated tempeh in flavors such as sesame garlic, or teriyaki.

One 3 ounce serving has:
170 calories
5 g total fat, 1 g saturated fat
6 g dietary fiber
16 g protein
14 g carbohydrate
10 mg sodium
15% DV of iron

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Moo Shu Vegetables with Tempeh
Vegan
[makes 6 servings]

Ingredients
4 teaspons sesame oil, divided
4 ounces organic tempeh, thinly sliced
1 tablespoon fresh minced ginger
2 cloves garlic, minced
1 onion, thinly sliced (about 1 1/2 cups)
6 cups thinly sliced cabbage
1 large carrot, shredded or cut into ribbons
1/4 pound fresh shiitake mushrooms, stems removed and thinly sliced
1 1/2 tablespoon soy sauce
1 1/2 tablespoon rice vinegar
6 tortillas
2 tablespoons plum sauce 

Cabbage, onions, carrots, and shiitake mushrooms

Directions
Heat 2 teaspoons of the sesame oil in a non-stick pan on medium heat. Add the sliced tempeh and cook until browned, a minute or two per side.

Remove from the pan and slice into small chunks. Set aside.

Add the remaining 2 teaspoons of oil to the pan. Add the ginger and garlic and cook on medium-low heat, stirring continually, until fragrant, about one minute or less. Add the onion, cabbage, carrot, mushrooms, soy sauce and rice vinegar to the pan. Stirring frequently, cook on medium heat until the vegetables soften and reach the desired texture. The mixture should be pretty dry.

Stir in the browned chunks of tempeh and cook until they are warmed up. Turn off and cover until ready to serve.

Wrap the tortillas in a towel and heat for 30 seconds to one minute in the microwave or heat individually in a heated pan. 

Place each tortilla on a plate and spread 1 teaspoon of plum sauce in the center.

Place moo shu vegetables on the center of the tortilla.

Fold and enjoy!

Creamy Asian Cabbage Salad With Black Sesame Seeds Featuring "Just Mayo" From Beyond Eggs

Raw cabbage is inexpensive, delicious and healthy!
And it's only 53 calories per serving!

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Hampton Creek's Egg Replacer
Whether you eat eggs or not, there's something interesting brewing in the food industry. Hampton Creek, a fast-growing food company, is trying to develop food that is eco-friendly, compassionate, and healthy. And, of course, delicious - something many vegan food products are not. Their first target is to replace the egg.

They haven't come out will a product that will make scrambled eggs yet, although they are supposedly quite close, but they have developed a pretty delicious mayo substitute called "Just Mayo." 

Just Mayo comes in four flavors:
Original, Chipotle, Garlic, and Sriracha.

I'm not a big mayo eater but now and then you need a little bit for a creamy dressing like the one I'll share with you today. I'm also not terribly fond of vegan mayo because it doesn't have the taste or texture of real mayonnaise but this product really does. It's not that I totally exclude eggs from my diet. I'm lucky enough to have several friends who raise the happiest chickens on the planet. But when you buy regular mayonnaise, you can bet that the chickens that produce those eggs are from industrial farms and I don't like to support companies like that. 

What's in Just Mayo?
The ingredients include expeller-pressed non-GMO canola oil, while vinegar, and 2% or less of the following: organic sugar, salt, pea protein, spices, modified food starch, lemon juice concentrate, fruit and vegetable juice (color), and calcium disodium EDTA to preserve freshness. 

1 tablespoon provides:
90 calories
10 g total fat
1 g saturated fat (no trans fat)
Zero g of cholesterol 
80 mg sodium
Zero g carbohydrates, fiber, sugar, and protein

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My Favorite Cabbage Salad
There's a Japanese restaurant nearby that has the best cabbage salad. It's big and it's meant to share with the table but every time I go there, I eat an entire bowl or two of it. The last time I was there, I came home determined to make it myself. I think my recipe is a bit lighter (more vinegar, less mayo), but it's pretty darn close to what they serve at the restaurant. I'm excited to use Just Mayo as the base.

Besides being delicious, raw cabbage is extremely healthy to eat. First of all, it's a cruciferous vegetable which can help prevent cancers such as bladder, colon, and prostate but only if it's eaten raw or lightly cooked. Plus, it's a great source of dietary fiber, vitamin C, folate, potassium and manganese. It's also a good source of vitamin A, B6, thiamin, calcium, iron and magnesium. All this for one of the least expensive veggies you can find!

Creamy Asian Cabbage Salad with Black Sesame Seeds
Vegan, Gluten and Dairy Free
(makes 1/2 cup dressing)

Ingredients for the dressing
1/4 cup Just Mayo
1/4 cup Marukan organic seasoned rice vinegar
1 teaspoon grated fresh ginger
1 teaspoon pressed or grated fresh garlic
2 teaspoons black sesame seeds plus some for sprinkling

For the salad
1 to 2 cups very thinly sliced cabbage per person

Directions
To make the dressing, place the Just Mayo in a small bowl. Slowly stir in the rice vinegar and then the ginger, garlic and 2 teaspoons of the sesame seeds. I don't think it needs any salt but if you do, add a little pinch. There's already some in the mayo.

Place the cabbage in a large bowl and dress with the desired amount of dressing. To keep the calories low, start with 1 tablespoon of dressing per 1 1/2 to 2 cups of cabbage. Add more if needed. Sprinkle with a few extra black sesame seeds. Serve with chop sticks.

Nutrition
Per tablespoon of dressing: 53 calories, 5 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 0 g protein, 1.5 g carbohydrates, 0 g dietary fiber, and 160 mg sodium. 

Per 1 1/2 cups of cabbage: 18 calories, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 1 g protein, 3 g carbohydrates, 1 g dietary fiber, and 9 mg sodium.

If you enjoyed this recipe, check out my eBook, Health Begins in the Kitchen.

Make Your Own SauerkrautLatin American Curtido KrautRecipe By Cynthia Lair

Cynthia Lair taught us how to make our own fermented foods.

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Check out my eBook, Health Begins in the Kitchen.

Making Your Own Fermented Foods

Last week I wrote about the 5 Changes I Made Immediately After Attending the 2015 Health and Nutrition Conference.  The first one was to eat and make more fermented foods as it is one of the most important things you can do for your health.

Hands down, the most fun and entertaining presentation at the conference was by Cynthia Lair. I had never made sauerkraut before and, quite honestly, I was intimidated by the entire process. I pictured big ceramic crocks filled with smelly cabbage being pressed down with plates weighed down with rocks. But Cynthia's process was so easy I couldn't wait to try it.

Cynthia Lair
Watch her web cooking show,
cookusinterruptus.com

Latin American Curtido Kraut

by Cynthia Lair

Raw Vegan, Gluten and Dairy Free

Makes 4 to 6 cups

Requires 2 wide-mouth quart jars and 2 (1/2-pint) jars with lids.

Ingredients

1 (2-lb) head green cabbage, cored and thinly sliced*

4 teaspoons kosher salt

1 medium white onion, cut in half and thinly sliced

1 large or 2 medium carrots, grated on large holes

2 teaspoons dried oregano

1 tablespoon fresh oregano (optional)

2 jalapeno peppers, seeds removed, chopped finely

Note: The weight of the cabbage will determine the amount of salt. Cynthia recommends using 1 teaspoon of kosher salt for every 1/2 pound of whole cabbage. I love this recipe because it uses much less salt than other sauerkraut recipes.

Directions

Place the cabbage in a large bowl and toss with the salt. Set aside to "weep" while preparing the other vegetables. Do not add the other vegetables yet.

The salt will cause the cabbage to "weep" or release water.

With clean hands, begin massaging the cabbage with a firm grip. Continue for at least 3 minutes, working your way through all the cabbage. You will notice that the cabbage will already begin wilting and shrinking.

Cabbage after massage.

Now add the onion, carrot, and oregano and massage the vegetables together until they are well combined. Mix in the jalapeño with a large spoon.

Cabbage with other ingredients mixed in.

Divide the mixed vegetables among two wide-mouth quart jars, adding a little at a time and pushing down hard after each handful of vegetables goes in. You can push down with your fist or something like the pushing device of your Vitamix (that's what I used.) You can't hurt the vegetables with the forceful pressing. It will help them release water.

Push down the veggies hard.

  

Keep pushing down until the vegetables are submerged in their own brine. Add additional compression to the top of the mixture by placing a sealed 1/2-pint jar filled with water on top of the vegetables. I actually used 33 3/4 ounce Fido Jars as the fermentation vessel and sealed pint jars for additional compression. These Fido Jars have wider mouths to accommodate pint jars and they are great for storing the kraut when it's done.

Filled and capped jars add extra compression to the kraut.

Cover with a clean dish cloth to keep out the dust but allow in air. Keep the jars visible so that you visit them a few times the first day. It's important to keep the vegetables submerged in their brine so push down if they are not. Within 8 to 10 hours, there should be enough extracted liquid in the container to cover the veggies completely. After that, they'll only need a daily greeting and push.

Cover with a clean dish towel and visit each day.

Let the kraut percolate on the counter for at least 7 days to two weeks or more, depending on how tangy you like your kraut. When done, seal in a Fido jar and place in the refrigerator.

I placed my jars in shallow bowls since they will keep fermenting.

For those of you who think sauerkraut is only for topping hotdogs, you are in for a treat. I have been topping just about everything I eat with this wonderful Curtido. I especially like it on top of Beans and Greens.

Curtido Kraut on top of beans and kale.

A BIG thank you to Cynthia Lair for allowing me to share her wonderful recipe with you. Don't forget to check out her website and cookus*interruptus web cooking show.

Vegan Black Bean And Pear Taco Sliders Simple And Delicious For Your Super Bowl Party And Less Than 100 Calories Each!

Simple, healthy and delicious vegan taco sliders.

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Great Dish for your Super Bowl Guests
One of the most important things for me, when I'm entertaining, is to make recipes that are simple to prepare and serve and will appeal to the most people. So if you are looking for a delicious, healthy, and simple dish to serve at your Super Bowl Party, these vegan and gluten-free taco sliders are an excellent choice.

Most of the ingredients for this dish are store bought, like the Tofutti sour cream, the shredded cabbage, the small corn tortillas, the canned black beans, and the salsa. Hopefully you can find all of these ingredients at your local super market.

I hope you  can find these wonderful tortillas.
They are 4 1/2 inches wide - perfect for sliders.
Organic means they are not GMO.
And they are only 30 calories each!

This ready-to-eat cabbage is very finely cut.
Of course you can make your own.

Fresh salsa is in the refrigerated section of your grocery store.
Pick several spice levels for your guests (mild, medium, hot)

Seasonal Fruit
I love to mix fruit and beans together to make a salsa or taco filling. I usually mix mango or peaches in with my black beans. But I was curious to see if a nice ripe pear would combine well and I was delighted with the results! I know you will be too.


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Black Bean and Pear Taco Sliders
Vegan, Gluten Free
[makes at least 16 sliders]

2 tablespoons freshly squeezed lime juice
1 large pear, peeled and finely diced
1 avocado, finely diced
1/4 cup finely diced red onion
1/4 cup chopped fresh cilantro
2 tablespoons minced fresh jalapeño 
1 (15 ounce) can black beans, rinsed and drained
1/2 teaspoon salt or to taste
1 package of organic 4 1/2 inch corn tortillas (16 or more)
1/2 cup vegan sour cream
1 to 2 cups finely shredded cabbage 
A selection of fresh tomato salsas (mild to hot)

To make the slider filling, place the lime juice in a medium sized bowl.

As soon as you peel and dice the pear, mix it with the lime juice so that it will not discolor.
Do the same thing with the avocado.

Add the red onion, cilantro, jalapeño, black beans, and salt to the bowl and gently toss until combined.

Black bean and pear salsa with avocado and cilantro.

To make the slider, heat the tortillas. You can do this in several ways.
Wrap in a towel or a cotton tortilla holder and microwave for 20 seconds.
You can also wrap in aluminum foil and heat in the oven, or heat each individually on a grill until warm and pliable, about 15 seconds a side.

This tortilla holder can be used to heat tortillas in the microwave
or to keep oven-heated or grilled tortillas warm.

Place a warm tortilla on a plate and spread with a little sour cream, about 1/2 tablespoon. Top will a small amount of cabbage, about 1 tablespoon. It's important not to load down the slider so use small quantities of every ingredient.

Spread sour cream and sprinkle with a little shredded cabbage.

Place a small amount of the black bean and pear mixture over the cabbage.

Top with some fresh tomato salsa (mild, medium, or hot) and serve with a good beer.

Top with fresh salsa.

For additional delicious and healthy recipe ideas, download my eBook, Health Begins in the Kitchen available on Amazon and iTunes.

Per slider (without the tomato salsa): 98 calories, 3 g total fat, 1 g saturated fat, 0 mg cholesterol, 3 g protein, 16.5 g carbohydrates, 3 g dietary fiber, and 140 mg sodium.

Thai Cabbage, Daikon And Carrot Salad Topped With Roasted Peanuts - Vegan And Gluten Free

Thai cabbage salad with daikon and carrots.

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Fresh and Crunchy
I love the crunch of the fresh vegetables and roasted peanuts in this salad. They blend so beautifully with the tangy dressing flavored with fresh garlic and ginger, soy sauce, vinegar, and freshly squeezed lime juice. Hemp oil provides the omega-3 rich base for the dressing and crushed red pepper flakes give it a little kick!

For a heartier, main course salad, stir in cooked rice noodles. 

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Thai Cabbage, Daikon and Carrot Salad
Vegan (Mostly Raw), Gluten Free
[makes 8 servings]

For the salad
8 cups thinly sliced raw cabbage (1 small head)
3 large carrots, peeled and grated
2 cups peeled and grated daikon
4 green onions, sliced
1/2 cup chopped fresh cilantro plus some for garnish
4 ounces thin rice noodles, (optional)
1/2 to 1 cup dry-roasted, salted peanuts, crushed
salt to taste

For the dressing
1/4 cup freshly squeezed lime juice
2 tablespoons gluten-free soy sauce
1 packed teaspoon freshly grated ginger
2 cloves pressed garlic
1 packet stevia
1/2 teaspoon crushed red pepper flakes
1 tablespoon white vinegar
2 tablespoons cold-pressed hemp oil 
2 teaspoons unrefined sesame oil

Place the cabbage, carrots, daikon, green onions and cilantro in a large bowl. Set aside.


Crush peanuts by placing in a ziplock bag and smashing them with a mallet. Set aside

Crushed peanuts

 Combine all the dressing ingredients in a small bowl or cup. Pour over the cabbage mixture and mix well. Salt to taste but remember that you will be getting additional salt from the peanuts.

I prefer to press rather than mince garlic in this dressing but if you don't have a garlic press, smash and then mince the garlic.

Cook rice noodles (if you are using) according to manufacturers directions. Drain, rinse and stir into cabbage mixture.

Thin rice noodles make a nice addition.

Top the salad with crushed peanuts and additional fresh cilantro and serve. 

Thai salad with optional rice noodles

Vegan Corned Beef And Cabbage With Seitan Or Gluten Free Soy Curls - Perfect For St. Patrick's Day!

Soy curls are used for gluten-free corned beef and cabbage.

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Or make with seitan.

Corned Beef and Cabbage For Saint Patrick's Day
Skip the Corned Beef!
Corned beef and cabbage is a pretty healthy dish, except for the corned beef.
Each three ounce serving of cooked corned beef is 213 calories, 16 grams of fat, 5 grams of saturated fat and 83 mg of cholesterol, 0 carbohydrates and 0 fiber. It is, of course, a source of protein (15 grams per 3 ounce serving). 

But you can get protein without the fat and a lot fewer calories when you substitute corned beef with seitan (a vegan meat substitute made from wheat gluten) or Butler's soy curls (a gluten-free, vegan meat substitute made from minimally processed soy). In fact, ounce per ounce, seitan has even more protein than corned beef!

A 3 oz serving of seitan provides:
124 calories
2.25 g total fat
0 g saturated fat
0 mg cholesterol
3 g carbohydrates
22.5 g of protein
0 fiber

A 3 oz rehydrated serving of soy curls  (1 oz dry) provides:
100 calories
4.5 g total fat
0 g saturated fat
0 mg cholesterol
5 g carbohydrates
10 g protein
3 g of fiber

Soy curls are gluten free, non-GMO and grown without pesticides

No Food Coloring in This Dish!

You'll probably be getting enough food coloring today in your beer so to make the "meat" in this recipe that reddish, corned beef color, I soaked the seitan and soy curls in beet juice and pickling spices. 

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Corned Beef and Cabbage
Vegan, Gluten Free (when made with soy curls)
[makes 4 servings]

3 medium beets, peeled and sliced (optional)
1/4 teaspoon salt plus more for potatoes
4 teaspoons pickling spice, divided
water
1 T Earth Balance vegan buttery spread
1 onion, cut in half and thinly sliced
1 carrot, peeled and sliced
1 head cabbage, cut in 8 pieces
3 to 4 cups vegetables broth (or water and bouillon cube)
4 medium, red skinned, new potatoes, quartered
4 ounces (1/2 package) Butler's soy curls OR
OR 8 ounces seitan strips or slices

If you want your "meat" to be reddish, you will be dying them in natural beet juice.
To prepare the beet juice, place the beets in a medium saucepan and cover with about 3 to 4 cups of water. Add salt, cover and cook until the beets are tender. 
Remove the beets and set aside for a little salad (see below). 

Boil beets for food coloring.
Remove beets and save the liquid.

Keep the remaining beet water in the saucepan. Add 1 tablespoon of pickling spice, (reserving 1 teaspoon for the vegetables), and simmer, covered, for 10 minutes.

Soak seitan or soy curls in the hot, spiced beet water and set aside until needed. 

Soak seitan in spiced beet juice

Or soak soy curls in spiced beet juice

Heat the Earth Balance in a 5 quart Dutch oven. Cook the onions until soft, about 5 minutes.
Stir in the carrots, cabbage and 1 teaspoon of pickling spice. Cover with 3 cups of broth and cook, covered, stirring occasionally, until the cabbage wilts, about 15 minutes. 

Cook cabbage until it wilts

Add potatoes last 

Stir in the potatoes. Sprinkle with salt and pepper to taste. If it looks like the pot needs more liquid, add another cup of water or broth.
Cover and cook until the potatoes are tender but not overcooked, about 15 to 20 minutes.

The seitan is ready to serve. Place the vegetables in a plate and top with the seitan.

Corned beef and cabbage with seitan

If using soy curls, drain them well and cook them in a slightly greased hot skillet for several minutes until they begin to brown. Serve with the vegetables.

Cook soy curls before serving

Corned beef and cabbage with soy curls

If you don't care about the color of the meat and want to make this easier:
Heat 2 to 3 cups of water and 1 tablespoon of pickling spice. 
Soak the seitan and soy curls in the hot, spiced water, omitting the beets.
Continue as stated above.

About those leftover beets. Toss with a bit of apple cider vinegar and hemp (or extra virgin olive) oil. Salt and pepper to taste and enjoy!

Serve the leftover beets as a side salad

Noodles With Zero Calories? Celebrate The "Year Of The Dragon" And Shed Pounds With This Cabbage And Oyster Mushroom Stir Fry Featuring "Miracle Noodles" - Vegan And Gluten Free!

Miracle Noodles have zero calories - great for weight loss.
This delicious stir fry has less than 130 calories per serving!

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Happy New Year!
January 23rd marks the beginning of the 2012 lunar new year and what better way to kick off the Year of the Dragon than with a healthful, vegan and gluten free stir fry. 


Miracle Noodles
Months ago my new friend Carolanne asked me what I thought about Miracle Noodles - noodles that had zero calories!  I hadn't heard about them before so I was anxious to do some research.

What Are They?

Miracle noodles are a type of shirataki noodle also known as konnyaku noodles, named after the potato from which they are made and have been eaten in Japan for over 1,000 years. They are made up of mostly water and a tiny bit of "glucomanan" a type of dietary fiber that is practically undigestible - hence, zero calories. The noodles also have a calcium additive. One website mentioned that traditional shirataki noodles contain calcium extracted from eggshells so I wrote to the company to make sure that Miracle Noodles did not use eggshells in their process. They assured me that they were vegan. They are also gluten free. 

But How do they Taste?

If you read comments on the various chat boards, you'll hear some complaints about the "fishy smell" and "rubbery texture". The key to using these noodles is to carefully follow the directions and use them in a flavorful dish. Asian dishes are more suited for these noodles. My Italian grandparents would come back from the grave and beat me if I dared serve these with tomato sauce but many people certainly do.

Here I used them in a tasty Asian stir fry with cabbage, mushrooms, lots of garlic and ginger and a pinch of hot chili flakes. The dish turned out great and the noodles held up beautifully! 

A Bit Pricey 
I bought 6 packages of  "angel hair" on Amazon for a little over $2.50 per 7 ounce package. Since I have Amazon prime, shipping was free. If you don't have Amazon prime, the price per package increases by another dollar.
The smallest amount you can buy on the Miracle Noodle website is 10 packages and they are $3.29 per 7 ounce package which includes shipping. In any case, they are pretty pricey considering you get a tiny package of wet noodles in a little pouch of liquid. But for those who fear the carb and want to loose weight without giving up pasta, money is no object. You've got to admit, a noodle with no calories is a brilliant invention!

6 packages of wet noodles arrived in little pouches.

Each tiny package is about 1 to 2 servings depending on what else is in the recipe.

Important Instructions for Proper Use
It's important to follow these instructions carefully to fully enjoy these noodles.

Open the bag of Miracle Noodles into a colander draining the water that the noodles are packed in. (Hold your nose and ignore the fishy smell).

Rinse for at least 10 seconds with cold water.

Blanch in boiling water for one minute.

Drain and pat dry on paper towel.
Cut for easier blending into stir fry.

Stir noodles in at the end, heat thoroughly and serve.

Cabbage and Oyster Mushroom Stir Fry
Vegan, Gluten Free
[makes 3 to 4 servings]


For the sauce
2 teaspoons cornstarch
1/2 cup room temperature veggie broth
1 tablespoon gluten free soy sauce
1 teaspoon sugar
1/4 teaspoon ground black pepper
1 tablespoon sherry or vermouth


For the stir fry
2 (7 ounce) packages angel hair Miracle Noodles
2 teaspoons sesame oil
2 cloves garlic, minced
1 inch fresh ginger, peeled and minced
Pinch of crushed red chili flakes (optional)
1 cup thinly sliced onions
1 cup thinly sliced carrots
1/2 pound oyster mushrooms, torn in small pieces
1 1/2 pounds cabbage, thinly sliced


To make the sauce, stir cornstarch into room temperature veggie broth until it dissolves. Add remaining sauce ingredients, stir well and set aside.


To prepare Miracle Noodles, bring a small saucepan of water to a boil. 
Open both packages of noodles, drain into colander and rinse for 15 seconds under cold water. 
Blanch in boiling water for 1 minute, stirring to break up noodles.
Drain and pat dry with a paper towel. When dry, cut in both directions with a pair of scissors.


To make the stir fry, heat oil in a non-stick wok or large saucepan. Add garlic, ginger and chili flakes and cook for 1 minutes, stirring continually. 
Add onions, carrots and mushrooms and cook for about 8 minutes or until mushrooms soften and release liquid, stirring frequently.
Add cabbage and cook another 8 to 10 minutes or until cooked.
Stir sauce well to recombine. Pour into wok and mix into vegetables. Continue to stir until sauce thickens. 
Mix in noodles and heat thoroughly. Serve immediately.


Per serving: 128.7 calories, 2.8 g fat, 0.5 g saturated fat, 4.7 g protein, 21.4 carbohydrates, 6.5 g dietary fiber and 237 mg sodium.