Vegan And Gluten-Free Asparagus SoupInstant Pot And Stove Top Recipes

This creamy soup is dairy free and only 200 calories a bowl.

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It's Asparagus Time!
Asparagus is starting to show up in local markets and I couldn't be happier. Most of the time I just roast them in the oven and serve them over a green salad or as a side dish, but today I was in the mood for soup. 

Here's a simple recipe that you can make in your Instant Pot Pressure Cooker or in a Dutch Oven or medium-size soup pot on the stove. 

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Asparagus Soup
Vegan, Dairy Free, Gluten Free
[makes 4 servings]

Requirements
Instant Pot Pressure Cooker (optional)
Hand Immersion blender

Ingredients
1 bunch asparagus (1 1/4 pounds)
1/2 pound leeks
1 tablespoon Earth Balance (vegan) or organic Ghee*
2 cloves garlic, minced
1 pound Yukon gold potatoes, peeled and diced
1/2 teaspoon salt, or to taste
1/4 teaspoon black pepper, or to taste
4 cups veggie broth**
2 tablespoons nutritional yeast
2 tablespoons freshly squeezed lemon juice

* Ghee is not vegan but is free of lactose and casein
** Or 1 Rapunzel vegetarian bouillon cube and 4 cups of water

Asparagus, leeks and Yukon gold potatoes are the
main ingredients in this easy-to-make soup.

Directions
1. Prepare the asparagus. Trim off the bottoms of the asparagus with a knife or bend the bottoms until they snap off. Discard. 
Cut off the tips and set aside. Slice the lower portion of the spears into 1/2 inch pieces. Set aside.

2. Prepare the leeks. Cut off the dark green tops of the leeks. Either discard or save for making veggie stock.
Slice the remaining part of the leeks vertically and run under cold water. Wash well to remove any dirt or sand. Shake off the water and thinly slice.

Only use the white and light green parts of the leeks.

3. Cook the leeks. Heat the Earth Balance or ghee and cook the leeks.

If you are using your Instant pot, do this with the sauté function.
If you are using a Dutch oven or soup pot, heat the Earth Balance or ghee on medium-low heat. 

Cook the leeks and garlic for a few minutes until the leeks soften. 
If you are using an Instant pot, hit the off button.

Cook leeks until they soften.

4. Cook the soup. Add the potatoes, the lower parts of the asparagus (NOT the tips), salt, pepper, and the broth to the pot.

.

If you are using an Instant Pot, close the lid securely, hit MANUAL and set for 4 minutes. When complete, hit off and let the pressure come down naturally. Carefully open the lid.

If you are cooking on the stovetop, bring broth to a boil. Lower the heat and simmer, covered, until the potatoes and asparagus are very tender, about 20 to 30 minutes.

5. Blend the soup. Add the nutritional yeast to the soup and, using an immersion blender, blend until smooth. You can also do this in your Vitamix or blender. 

Blend until smooth with an immersion blender.

6. Cook the asparagus tips. Add the asparagus tips to the soup and cook until they soften but remain a little crisp.

If you are using an Instant Pot, you can do this by using the sauté feature to heat the soup to cook the tips. 

If you are cooking on the stovetop, bring the soup to a simmer and cook the asparagus tips until they soften.

7. Season the soup. Adjust the salt and pepper to your liking. Stir in the lemon juice and serve.

Nutrition
Per serving (made with Earth Balance): 203 calories, 3 g total fat, 1 g saturated fat, 81 mg omega-3 and 133 mg omega-6 essential fatty acids*, 9 g protein, 36 g carbohydrates, 7 g dietary fiber, and 331 mg sodium.
* This does not include the essential fatty acids from the Earth Balance or Nutritional Yeast since the manufacturer does not provide that information.

Kale And Herb Vegan Pesto Freezing Garden Pesto For WinterAnother Great Weekend Project!

Make pesto with kale and your favorite herbs, freeze for winter.

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It's Time to Harvest Kale and Herbs
Last weekend we made and canned Tomato Salsa with Blistered Padron Peppers. Here's another great weekend project to preserve your summer harvest.

To look at it, my garden kale is absolutely gorgeous but it's also that time of the season that the aphids start to attack the bottom of the leaves. They seem to be bathing in the organic insecticidal soap that we spray that's supposed to deter them but at some point I just have to accept that it's time to harvest it all and get ready for the fall crop. 

Late summer kale in northern California

My herbs are beginning to flower and bolt so they need to be harvested as well. Here's a great way to save your kale and herbs while, at the same time, having a versatile go-to seasoning for quick winter meals .


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Kale and Herb Pesto
Vegan, Gluten Free, Dairy Free
makes more than 1 cup

Ingredients
2 cups packed de-stemmed and sliced kale
1 cup packed herbs such as basil, cilantro, or parsley
1/3 cup English walnuts
3 cloves garlic, chopped
3/4 teaspoon salt or to taste
1/3 cup extra virgin olive oil
2 tablespoons nutritional yeast
3 tablespoons lemon juice
1 tablespoon lemon zest 

Directions
Place all ingredients in a food processor with an S blade and process until smooth but do not over process.

Use 2 cups of kale to 1 cup of herbs

Place all ingredients in the food processor

Process until smooth but where you can
still see tiny pieces of kale leafs and herbs

The pesto is now ready to use or freeze.

To freeze, place round tablespoons of the pesto on a cookie sheet and place in the freezer until the pesto hardens.

For easier removal, place pesto on a silicon sheet or parchment.

Once frozen, place the individual frozen pesto balls into a freezer bag and pop in the freezer for later use. Don't forget to mark it with the date and contents.

Defrost and use to flavor sauces, soups, beans, veggies, pasta, rice, and just about anything. 

For more tips on how to make pesto and many other healthy plant-based recipes, download my eBook, Health Begins in the Kitchen available on Amazon or iTunes. 

Blistered Padron Peppers With Nutritional Yeast - 10 Minute Vegan And Gluten-Free Appetizer

Padron peppers - some are hot, some are not!

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Be Prepared for a Spicy Surprise
I was recently introduced to these tasty little peppers at Woodfour, a new local brewpub in Sebastopol. The waiter warned me that most of these peppers are pretty mild but occasionally there will be one that will set your mouth on fire. 

The waiter didn't lie. We popped a few in our mouths and thought, what's the big deal? These are sweet and delicious. Then my husband, who has a high tolerance for spicy food, came across one of the hottest peppers he had ever eaten! The same thing happened to me a few peppers later.

Padron Peppers
Padrons, or Pimientons de Padon, are small green Spanish peppers from Galicia. Because you never know how hot the pepper is going to be, they have been called "Spanish roulette." So besides being a great appetizer, they become a very exciting one. But I would certainly warn your guests beforehand and I would only serve them to people who enjoy spicy foods. But hot or not, they are one of the  most delicious appetizers you can whip up in ten minutes - perfect for football season!

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Blistered Padron Peppers
Vegan, Gluten Free
Requires cookie sheet or shallow baking pan
[makes 6 servings]

1/2 pound padron peppers
1 tablespoon extra virgin olive oil
Salt to taste
2 teaspoons nutritional yeast, or to taste

Preheat oven to 450 degrees F.

Wash and dry the peppers. Place them in a bowl and drizzle with oil. Toss until well coated.

Spread the peppers out on a cookie sheet or shallow roasting pan. Sprinkle them with salt.

Roast until the peppers blister, about 5 to 7 minutes.

Blistered peppers

Remove from the oven and sprinkle the peppers with nutritional yeast. Serve immediately.

Per serving: 33 calories, 2 g total fat, 0.3 g saturated fat, 0 mg cholesterol, 1 g protein, 2 g carbohydrates, and 2 g dietary fiber.

Romano Green Bean And Garbanzo Bean Salad With Basil Pumpkin Seed Pesto And Cherry Tomatoes - Vegan And Gluten Free

Romano beans are an Italian snap bean.

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Romano Beans
If your garden is still producing beans, cherry tomatoes, and basil, here's a salad that I think you'll enjoy!

Romano beans are my favorites. They are Italian snap beans. If you can't find them in the grocery store, try the farmers' market. They are fun and easy to grow too. You can use any kind of green bean in this salad so if you don't have access to Romano beans, just substitute what you have.

Romano green beans

Pesto
Making pesto is a great way to use up that garden basil while you still have it. At the end of the summer, I like to make lots of pesto and I freeze it in 1/2 cup servings. It freezes well, especially when you make it with lemon juice (which I always do) which allows it to keep its color. I use cold-pressed hemp oil when making pesto for a salad and extra virgin olive oil if it's going into a cooked dish. Hemp oil should never be used for cooking as it will destroy the heat-sensitve omega-3 fatty acids.

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Romano and Garbanzo Bean Salad with Pesto and Cherry Tomatoes
Vegan, Gluten Free
[makes 6 servings]
Requires a food processor

For the pesto
1 large clove of garlic
1 packed cup fresh basil
1 heaping tablespoon Red Star nutritional yeast
2 tablespoons raw, shelled pumpkin seeds
2 tablespoons cold pressed hemp oil or extra virgin olive oil
1 tablespoon freshly squeezed lemon juice
1/4 teaspoon salt or to taste

For the salad
1 pound Romano or other type green bean
1 (15 oz) can no salt added garbanzo beans, rinsed and drained
1 1/2 cups cherry tomatoes
1/2 cup pesto (above)
Salt and black pepper to taste

Run the garlic through the chute of the food processor. Add the basil, nutritional yeast, pumpkin seeds, oil, lemon juice, and salt and process until almost smooth. Set aside.

Pesto ingredients

Processed pesto

Prepare the green beans. Trim the ends and cut in half. Steam until just fork tender, about 5 to 10 minutes. Test occasionally to prevent overcooking.

If the cherry tomatoes are large, cut them in half.

Place cooked green beans, garbanzo beans, cherry tomatoes, and pesto in a large bowl and toss until well combined. Season with salt and freshly ground black pepper to taste and serve.

Toss in a large bowl.

Per serving: 176 calories, 7 g total fat, 0.7 g saturated fat, 724 mg omega-3 and 2,636 g omega-6 fatty acids*, 7 g protein, 25 g carbohydrates, 7 g dietary fiber, and 113 mg of sodium**.

*Essential fatty acids do not include any contribution from the nutritional yeast since that information is not available from the manufacturer. 

** The amount of sodium does not include the amount added "to taste". 

Spaghetti And Tofu Stuffed Eggplant - Vegan And Gluten Free

Spaghetti makes a fun stuffing for fiber packed eggplants!

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Just for Fun!
I've been wanting to do something with eggplant lately so I decided to stuff them. Most stuffed eggplant recipes use chopped meat or breadcrumbs. I thought, "wouldn't it be fun to stuff them with spaghetti"?

Eggplant
This purple beauty is packed with fiber and is an excellent source of manganese, potassium, folate and a host of other vitamins and minerals. They do belong to the nightshade family of vegetables so some people avoid them. Being Italian, it's impossible for me to avoid nightshade vegetables which include tomatoes and peppers - how could I possibly cook without these wonderful vegetables? But some people are sensitive to the alkaloid solanine, contained in nightshades, which can aggravate joint pain in a small number of people.

Although these eggplants are organic, you can buy conventional with safety as eggplants are part of the "Clean 15" and are grown with very little pesticides.

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Spaghetti and Tofu Stuffed Eggplant
Vegan, Gluten Free (when made with gluten free spaghetti)
Requires a large pot, a 3 quart saucepan and a 9"x13" baking dish
[makes 4 servings]

2 eggplants (1 pound each)
4 ounces whole wheat or gluten free spaghetti
1/4 teaspoon ground black pepper
1/2 teaspoon dried basil
1/4 teaspoon salt or to taste
1 tablespoon extra virgin olive oil
1 cup chopped onion
3 cloves garlic, chopped,
8 ounces firm, organic, non GMO tofu
1 tablespoon ground flax seed
2 tablespoons vegetarian nutritional yeast
1/2 cup diaya mozzarella style shreds
1 cup prepared marinara tomato sauce 

Preheat oven to 350 degrees. Lightly grease the 9"x13" baking dish and set aside.

Prepare the eggplant. With a sharp knife, score the eggplant 1/2 inch from the edge. Be careful not to penetrate the bottom of the eggplant.
With a spoon, scoop out the pulp leaving enough eggplant to provide structure.
Save 4 cups of pulp, discarding any with too many seeds.
Place hollowed out eggplant, hollow side down, in a large pot on a steamer basket. Cover and steam briefly until they begin to soften, about 3 minutes. Don't cook too long or they will lose their shape and be difficult to stuff. Carefully remove the eggplant shells and drain on a paper towel.

Score eggplant and scoop out pulp

Leave enough eggplant to provide structure

Cover and steam briefly 

Break the spaghetti in half. Using the smaller, 3 quart saucepan, prepare the spaghetti according to manufactures instructions. Cook "al dente".
Rinse and set aside.

Use your favorite spaghetti.
For gluten free, use brown rice or quinoa spaghetti.

Chop the eggplant pulp into 1/2 inch cubes and place in the 3 quart saucepan with a half cup of water, black pepper, dried basil and salt. Bring to a boil on high heat. Lower the heat, cover and simmer until eggplant softens, about 5 minutes. Remove the cover and cook until most of the moisture has evaporated.

Cook eggplant pulp until soft and dry.

Heat the olive oil in the large pot. Add the onions and cook until they soften, 5 minutes. 
Add the garlic and cook until fragrant, another minute.

Crumble the tofu and add to the onions. Cook several minutes, stirring constantly.  

Turn off the heat and stir in the ground flax and nutritional yeast until well combined. 

Add spaghetti and most of the mozzarella shreds, reserving 1 or 2 tablespoons for topping. Adjust salt and pepper if needed.

Mix all stuffing ingredients.

Place the eggplant shells in the baking dish and stuff each with 1/4th of the mixture.

Cover with marinara and sprinkle with the remaining daiya mozzarella shreds. 

Cover with foil making sure the foil does not touch the eggplant.
Bake for 25 minutes. Remove the foil and bake another 5 minutes.

Stuff and bake.

Remove from the oven and serve. Each eggplant half is one serving.

A single serving provides 15 grams of fiber!

Per serving (made with whole wheat pasta): 326 calories, 11 g of total fat, 2 g saturated fat, 568 mg omega-3 fatty acid*, 1,677 mg omega-6 fatty acid*, 0 mg cholesterol, 15 g protein, 49 g carbohydrates, 15 g dietary fiber and 624 mg sodium. 

Per serving (made with gluten free brown rice pasta): 336 calories, 12 g of total fat, 2 g saturated fat, 561 mg omega-3 fatty acid*, 1526 g omega-6 fatty acid*, 0 mg cholesterol, 13 g protein, 49 g carbohydrates, 13 g dietary fiber and 629 mg sodium.

* This does not include any contribution for omega-3 or omega-6 fatty acids from daiya mozzarella shreds, nutritional yeast or the gluten free pasta since that information was not available from the manufacturer. 

Raw Vegan Cilantro And Pepitas (Pumpkin Seed) Pesto On Gluten-Free Pasta - Perfect For Cinco De Mayo!

Raw Cilantro and Pepitas Pesto on Gluten-Free Pasta!

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A Great Dish for Cinco de Mayo!
Whip up this delicious raw pesto in minutes and either serve it as a dip or stir it into a half pound of hot pasta for a delicious entree. This pesto brings together cilantro, pepitas (pumpkin seeds) and lime, all commonly used in Mexican cuisine. 

Why it's Healthy
There are a few things I did to this recipe to make it healthier than most pesto recipes.
* The pesto is raw and stirred into hot pasta - not cooked.
* I use cilantro which has been found to remove heavy metals like mercury, lead and aluminum, from the body.
* For the nuts, I use raw pepitas (sunflower seeds) that are packed with vitamin E.
* Raw hemp oil is used to add omega-3 fatty acids to balance the high omega-6 content of the pepitas.
* Instead of parmesan cheese, I use vegetarian formula nutritional yeast, packed with critical vitamins.
* I use my very favorite gluten-free pasta made from quinoa.

Cilantro and Pepitas Pesto on Gluten Free Pasta
Pesto: Raw Vegan, Gluten Free
Pasta: Vegan, Gluten Free
Requires a Food Processor with an S blade

1 clove garlic
3 tablespoons raw pepitas (dried pumpkin seeds) plus a few for garnish
1 (4 oz) bunch cilantro, cleaned with stems trimmed
4 teaspoons vegetarian formula nutritional yeast
2 tablespoons cold-pressed hemp oil
2 tablespoons freshly squeezed lime juice
1/2 teaspoon salt
8 ounces gluten-free pasta (such as Ancient Harvest Quinoa Garden Pagodas)

To make the pesto: With the food processor running, put the clove of garlic through the shoot and process until it is chopped.

Add the pepitas and process until the are coarsely ground.

Coarsely ground pepitas (sunflower seeds)

Place the cilantro on top of the pepitas (save a little for garnish) and then add  the nutritional yeast, hemp oil, lime juice and salt and process until somewhat smooth, scraping down the sides when necessary.

Put the cilantro in first so the other ingredients don't fall directly to the bottom.

Remove the pesto and place it in a small cup or bowl and set aside.

Set aside the pesto and cook the pasta.
Or, serve it as a dip.

Cook the pasta according to directions. 

This GF pasta maintains its texture when cooked "al dente".

Drain the pasta and put it back into the pot while it is still steaming. Spoon on the pesto and stir until the pasta is well coated. 

Spoon cilantro pesto onto the steaming hot pasta.

Stir until well coated.

Serve in 4 bowls and garnish with a few pepitas and chopped cilantro.

Serve with a cold Dos Equis beer and have a Happy Cinco de Mayo!!

Per serving: 315 calories, 11.8 g fat, 1.3 g saturated fat, 0 mg cholesterol, 136 mg omega-3 and 1512 mg omega-6 fatty acids, 8.1 g protein, 50 g carbohydrates, 6 g fiber and 309 mg sodium.

Vegan Twice Baked Potatoes With Butternut Squash

An elegant "make ahead" side dish for the holidays

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Holiday Potatoes

What's a holiday dinner without a spud? One of my favorites, of course, is low fat, creamy vegan mashed potatoes with mushroom gravy. And one of the most popular holiday potato dishes on the site is the vegan sweet potato casserole which I also make EVERY Thanksgiving. Actually, I make it all winter long! But the "twice baked" potato can be a good holiday dish because you can make the little guys early in the day and just bake them right before dinner. I suggest you give them a try before the holidays since it's not a good idea to experiment with new recipes when you have a house full of company! A mistake I've made a few times in my life.

The Secret!

Even though they look pretty "cheesy", and I don't mean that in a bad way, the cheddar effect comes from a healthy dose of butternut squash! (Yet another way to sneak more veggies into an unsuspecting crowd!) A heaping tablespoon of Vegetarian Formula nutritional yeast gives it a cheese like flavor in addition to all the critical B vitamins it contains.

For easy removal of the potato after baking, carefully cut along the edges with a serrated knife

Carefully scoop out the potato with a spoon

Beat potatoes with butternut squash and other ingredients

Rub a tiny bit of softened Earth Balance on top

Sprinkle with paprika and bake

Twice Baked Potatoes

Vegan, Gluten Free

[makes 4 servings]

2 large russet potatoes (.7 pounds or 300g each)

1 cup diced butternut squash, peeled and cleaned

1 tablespoon + 2 teaspoons gluten free Earth Balance, room temperature

1 tablespoon Red Star vegetarian formula nutritional yeast

2 tablespoons dairy free, gluten free milk (or more if potatoes are dry)

1/8 teaspoon garlic powder

Pinch cayenne

1/2 teaspoon salt, or to taste

1/8 teaspoon ground cumin 

1/4 teaspoon paprika

1 - 2 teaspoons sliced chives or tops of green onion

Preheat oven to 425 degrees F.

Scrub potatoes and poke each one several times with a fork so they don't explode while cooking. Place directly on the middle rack of a preheated oven for 60 to 70 minutes or until insides are soft.

While potatoes are baking, steam butternut squash until soft, about 15 minutes. Drain and set aside.

When potatoes are done, let cool to the touch and carefully slice in half lengthwise.

Cut carefully along the edge of each potato half with a serrated knife (see picture) being careful not to pierce the skin. Gently scoop out the potato with a spoon.

Place the scooped out potato, cooked squash, 1 tablespoon of Earth Balance buttery spread, nutritional yeast, dairy free milk, garlic powder, cayenne, salt and cumin in a large bowl and beat with an electric beater until creamy. Don't over-beat as that will make them gluey.

Place the mixture in the scooped out potato skins. Carefully rub a 1/2 teaspoon of soft Earth Balance on the top of each potato. Sprinkle with paprika. Bake or refrigerate until needed.

Preheat oven to 350 degrees F.

Bake potatoes for about 20 minutes until heated thoroughly. Top the hot potatoes with chives and serve.

Per serving: 213.1 calories, 4.8 g fat, 1.0 g saturated fat, 0 mg cholesterol, 5.6 g protein, 37.1 g carbohydrates, 4.8 g dietary fiber and 362 mg sodium.

Vegan Fettucini Alfredo Tricolore - Alfredo Without The Calories And Fat. Perfect Valentine's Dinner!

Creamy fettucini sauce with silken tofu and cauliflower

Typically High in Calories and Fat
I hate to keep picking on Olive Garden, but did you know that a dinner serving of Fettucini Alfredo has 1,220 calories and 75 grams of fat, 47 grams of which are saturated? Throw in 1,350 mg of sodium and you've got a pretty unhealthy meal. Since I love traditional pasta dishes, last night I made a "healthy vegan" version of this classic.
Sneaking in the Extra Veggies!
Back in November, I posted a Vegan Mac and Cheese where I used butternut squash as the base of the cheese sauce. It's a great way to get the family to eat more veggies! The Alfredo sauce recipe is similar except the secret veggie in this sauce is cauliflower! 
Even if you are still transitioning from a vegetarian to a vegan diet and are still using cheese in dishes like mac and cheese or Alfredo sauce, start blending in these vegetables and use less cheese. It's healthier for you and your family and you can start to wean your pallet from fat. Remember, fat, salt and sugar are addictive, (especially when combined) and companies like McDonalds spend millions determining just the right combination to get you hooked. They call it your "bliss point". So weaning yourself from cheese can be tough, but simple and tasty vegan recipes like these can help you make the change to a healthier diet with less saturated fat and cholesterol!
Fresh Pasta
Whole Foods carries fresh, whole grain, vegan, tricolore pasta. I'm not sure if you'll be able to find it but if you can, I highly recommend it. But be careful, it cooks in just a few minutes. If you can't find fresh pasta, just make the recipe with a half pound of dry, whole grain fettucini pasta or spaghetti. Or, better yet, make your own fresh pasta! As soon as I learn how to do that, I'll blog it!

Fresh whole grain, vegan fettucini noodles

Another Reason to Buy a High Speed Blender
I love my VitaMix blender. I can't imagine life without it (and I'm not getting paid to say this!). This Alfredo sauce whips up in minutes in a high speed blender and the best thing about it is that after a few minutes, it actually starts heating the sauce. But if you don't have one, you can use a regular blender or a food processor. You'll just have to heat the sauce a bit before putting it on the pasta.

Blending the Alfredo sauce in a VitaMix blender

Vegan Fettucini Alfredo
[makes 4 servings]
1 teaspoon extra virgin olive oil
1/2 cup onion, diced, (half of a small onion)
3 cloves garlic, chopped
1 cup steamed cauliflower, fork tender
8 ounces silken tofu, (from the refrigerated counter, not boxed)
1 tablespoon vegan buttery spread, melted
2 tablespoons vegetarian formula nutritional yeast
1/2 teaspoon sea salt
1 tablespoon freshly squeezed lemon juice
1/4 cup fresh parsley, chopped, (optional)
8 ounces dry fettucini or 12 ounces fresh, cooked according to package directions


On medium low heat, in a small saucepan, sauté the onion in olive oil until soft, about 4 or 5 minutes.
Add garlic and cook another 2 minutes.
In a blender or food processor with an S blade, add cooked onion mixture, cooked cauliflower, silken tofu, buttery spread, nutritional yeast, salt and lemon juice. Process until smooth. Add a touch of soy milk if the sauce is too thick.
Heat sauce in a sauce pan or by blending for several minutes if you have a VitaMix.
Toss together with cooked pasta.
Top with fresh parsley and serve immediately.


Per serving (with dry pasta): 288.6 calories, 6.0 g fat, 0.9 g saturated fat, 0 mg cholesterol, 12.5 g protein, 48.3 g carbohydrates and 7.9 g fiber


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