Friday, March 31, 2006

Coconut Cilanto Rice Pilaf and Mango Salsa

Coconut Cilantro Rice Pilaf
Chop veggies and combine them all in the rice maker one hour before needed, cook regular and allow to warm in pot until serving:
1/2 C fine dice white or yellow onion
1/4 C each fine dice green and red bell pepper
1 1/2 tsp minced garlic
3 tsp Frontier vegetable broth powder
1/2 tsp veggie pepper
1 1/2 Tbsp dried cilantors
3 Tbsp currants
3 Tbsp unsweetened coconut shredded
3 C water
1 1 /2 C brown rice
Dori's Mango Salsa
Combine the following finely minced veggies and seasonings:
1 ripe mango,peeled and seeded
1/4 C each green pepper, red pepper, and whilte or yellow onion
1 1/2 tsp minced garlic
1 Tbsp dired cilantros
1 Tbsp unsweet shredded coconut
2 Tbsp currants
1/4 tsp sea salt
1 /4 tsp KAL stevia extract powder
1/2 C rice vinegar

Tuesday, March 28, 2006

Lemon Coconut Ginger Bran Muffin (low sugar and almost fat free!)

Preheat oven to 350 degrees
Combine in a large mixing bowl, I use an extra large tupperware "thats-a-bowl" (tm):
4 1/2 C raw wheat bran
1 C unsweet coconut shredded (toasted or add a little coconut extract)
1/3 C finely minced ginger root
3/4 C unrefined sugar
1/2 C kokobits (vegan bits) or other mini choclate chip of choice
1 C pure lemon juice concentrate
2 tsp KAL brand stevia extract powder
5 1/2 C water (cold so your chips don't melt)
1 1/2 tsp sea salt
Blend a 12.3 oz box of mori-nu silken lite firm tofu in the blender until creamy and stir into bran mix.
Combine dry ingredients together and mix into wet bran mix just enough to combine:
3 C whole wheat pastry flour ( or barley flour if you choose)
3 C organic all purpose unbleached wheat flour (or spelt if you prefer)
1 Tbsp baking soda
1 Tbsp aluminum free baking powder
I scoop 1/2 C batter into each muffin cup, yes it's overfilled a bit (see picture on thebakehouse blog).
I bake these for 25 minutes at 350 degrees in my convection oven.  Cool on a rack.
** You could save the dough in the frig for a few days and bake on demand.
Also I was thinking about the next time I made these I may include ground cardamon.... 1 tbsp?
I would also probably use currants next time instead of the kokobits.... 1 1/2 C of the fruit = 632 calories, 1/2 C of the chocolate = 560 calories.

Friday, March 24, 2006

Link to Sweet Sushi

This is a very cute "sushi" dessert. (easy to veganize version)

A commenter on the above site posted this one:

Link to Communion Bread


Rice Maker Barley Risotto

I have a Zojirushi rice maker. It has a cook button and when it is done the switch pops up and goes to a warm position. I got it at Goodwill for $2.99 several years ago and still works great!

To make this recipe place the following ingredients in the rice maker in any order, give it a stir, put on the lid, and push the cook button:

4 C water
1 ½ Tbsp Frontier brand vegetable broth powder
1 C pearled barley
1 ½ C chopped sweet onion
1 tsp garlic, minced
1 tsp Morton's Nature's Seasoning
2 tsp red miso or ½ tsp sea salt
1 tsp dried rosemary or thyme
1 ½ Tbsp nutritional yeast flakes
¾ C sliced mushrooms (I used canned)
1 C cooked red beans *
½ C slivered red pepper, coarsely chopped
¼ C soymilk (for a creamier feel to the sauce)**
I waited 10 minutes, removed the lid and gave it a stir. The extra liquid in the rice maker then became very creamy with the wait.
Options: Sprinkle with soy parmesan, bac'un bits, or a dallop of soy sour cream/ plain yogurt

Substitution suggestions:
* I use pintos which I cook and freeze in 1 ½ C portions for later use, so they do not have the extra sodium. You will need to adjust the salt to your taste if you use canned beans or fresh mushrooms
** Or 1 Tbsp plain soymilk powder
I served this along side of seitan roast and green beans. A couple slices brest of tofu would be nice also. I just saw a package of vegetarian SPINACH nuggets at the grocery store. They look like chicken nuggets with green insides (probably like a spanikopita??). I thought about trying them, but for $3.75 and 10 fairly high fat nuggets I like making my own just fine. Nuggets with a green salad would make a nice meal completion also.

Wednesday, March 22, 2006

Fat free Russian Dressing and Caraway Fruited Slaw Dressing

This russian dressing is unique, I adapted it from a recipe on so that I could use it for my vegan reuben sandwich today. I have to admit, I love balsamic vinegar / garlicy dressing so this gets a C from my pallete, maybe a thicker creamier dressing would have been better for this sandwich. The family did okay with it, we dipped our sandwich into it instead of putting it in our sandwich. Okay, the recipe.....
Add all ingredients into the tall magic bullet cup (blender), blend until thickened:
1/4 C red wine vinegar
1 tsp garlic minced or 1 clove
2 tsp dijon mustard
1/2 tsp onion powder
1/2 tsp sea salt
2 Tbsp tomato sauce or ketchup
2/3 C water (or oil)
1/3 tsp xanthan gum (omit if using oil)
1/4 tsp KAL brand stevia extract powder
or 1/4 C sweetener of choice
The Caraway Fruited Slaw Dressing
Mix with electric blender until well blended:
1/2 C preferred vegan mayo (I use a ff homemade version)
1/4 C apple cider vinegar
1/4 - 1/2 C water (use lesser amount first to get the consistency you like)
1/4 tsp Kal brand extract (more if you like it sweeter)
2 tsp caraway seed
Pour over your favorite cabbage slaw. My mix included 5 cups coarsely shredded cabbage, 1 1/2 C halved grapes, 1 large large diced red apple, 1 large dice green pear. Allow salad to marinate in dressing for several hours before serving, esp. if cabbage is very coarsely shredded.

Pumpernickel Spelt Bread

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The dark pumpernickel turned out fantastic for my vegan reuben sandwich. Although I have made alot of pumpernickel bread before, my unusual increase of dark cocoa powder in this recipe really changed the flavor. I completed this meal with a fruited caraway cabbage slaw and tomato slices.

Yield: 1 1/2 lb loaf bread machine + one family of four (one supper's worth of sandwiches and two lunchboxes) = only bread crumbs left on the counter

Add the following ingredients in the order suggested by your 1 1/2 - 2 lb bread machine pan. **

1 1/4 C warm coffee
2 Tbsp olive oil
2 tsp sea salt
1/4 C flax meal
1/4 C dark cocoa powder
2 C commercial spelt flour* (or ww bread flour)
2/3 C pumpernickel or rye flour
2 Tbsp dark unrefined granulated sugar
or black strap molasses
1 1/2 Tbsp caraway seed
1 Tbsp SAF instant yeast
Place on regular cycle and your preference of crust.
* Usually with spelt flour I need to add a little more flour than would be necessary with wheat flour.
** Make sure you check the dough five minutes into mixing to see that it has balled properly. Add more flour or water at that time if needed.

Tuesday, March 21, 2006

Sicilean Split Pea Soup

Sicilean Split Pea Soup
(adapted from a recipe of Bryanna Clark Grogan, The Fiber For Life Cookbook)

2 large sweet onions, diced coarsely
1 - lb peeled tomatoes *
2 cups baby carrots
4 stalks celery, diced
1-2 Cups chopped fresh spinach or a handful of chopped frozen greens
5 tsp vegetable broth powder (I use frontier)
5 C water
1/2 tsp each thyme and basil
1/2 - 3/4 tsp chopped red chili pepper flakes
1 2/3 - 2 Cups split green peas **
more salt to taste
VARIATION: Sometimes I like to add 1/2 cup of quinoa and lesser amount of split peas.

** I froze 1 lb of whole roma tomatoes in a quart freezer bag. When I want to use these for soups I run warm water over them and the skin comes right off. Sometimes when they are thawed I take my kitchen scissors and chop them right in my soup pot OR I'll microwave thaw them and chopbefore adding.
** 1 2/3 Cups split peas calculates to 2.5 weight watchers flex points per 1 3/4 C serving

Monday, March 20, 2006

Mushroom Asparagus Strudel

This is my MUSHROOM ASPARAGUS TOFU STRUDEL. If I ate both strudels in one setting it would come to a "whopping" 20 points for 6 servings. Break it down into 6 servings at the right time intervals you'd get away with 2.5 points per serving due to the fiber deduction, but eat more than that and you'd have to count 3.5 points for the next serving.

My version as posted below is adapted from:
BRYANNA’s Artichoke And Mushroom Strudel (Vegan Feast Newsletter April/May 2004)
I love her newsletters and cookbooks. Her recipe is more glamourous with the soy parmesan and a sun-dried tomato coulis (French word for red sauce) and worth checking out.

Phyllo Crust:
Nonstick canola oil spray
6-12 frozen phyllo pastry sheets, thawed

Filling, Combine ingredients in a bowl:
1 lb firm white wave reduced fat tofu, crumbled
1/2 C fat free soy based mayo (I made my own 10 calorie per Tbsp from soymilk - yes, another Bryyanna recipe)
12 - 14 oz. sliced canned mushrooms
2 tsp each basil and onion granules
1 tsp garlic granules
1/2 tsp. salt

Preheat oven to 350 degrees F. Spray large baking sheet with oilspray.
Spray 6 phyllo sheets individually with the oil spray and stack. Spread the tofu mixture leaving 1 inch on each side and 2 inches at the top, layer on mushrooms, and cold steamed asparagus. Roll up phyllo into log, enclosing filling completely. Fold or "scrunch" the ends of the roll as though to close them off.

Transfer strudel to ungreased baking sheet. (If the baking sheet is old and black, cover with a layer of aluminum foil.) Spray phyllo log with oil spray. Slash the log 5 times at equal intervals with a sharp knife (I used a good bread knfe) — this allows steam to escape and makes it easier to cut after baking. Bake strudel until golden brown, about 40 minutes. Allow to cool (for firmness and cohesiveness)for 10 minutes. Cut strudel crosswise into 6 pieces.

I sprinkled the filling and the top with Morton's Nature's Seasoning (some may enjoy parmesan style cheese there). I like to serve this with a sweet mustard sauce on the side, my family also enjoys spaghetti sauce. My seasoning isn't heavy because I enjoy the mustard sauce which is a powerful flavor. Others may desire to season the tofu mixture more than I did and not count so much on the sauce.

I used 6 phyllo sheets in each strudel. This calculates out to about 200 calories (4 ww points) in each crust = 8 for the recipe. I used reduced fat firm tofu from white wave (90 cal servings x 5) = 9 points total, a fat free soy based mayo or a no fat mayo with 15 calories per TBSP = 2.5 points, canned mushrooms (0), and steamed asparagus (0). All this added together comes to 20 points.

One third of one strudel = 2.5 points (this included a fiber deduction and no extra point considerations for fat because I used reduced fat tofu).

Sunday, March 19, 2006

Pumpkin Smoothie and Pumpkin Pie Bran Muffin

I ate a wonderful snack... Pumpkin Smoothie and those fabuolous bran muffins in which I used = substitute pumpkin in place of applesauce and pumpkin pie spice instead of cinnamon.

I purchased a large can of pumpkin (3 1/2 Cups) and used 1 1/2 Cups for the muffins. With the leftover I froze in a ice cube tray (just perfect to fill 12 cubes).

The smoothie recipe...
I placed three frozen pumpkin cubes along with 2 regular ice cubes into my magic bullet cup along with 1/4 box lite silken tofu and water to fill 3/4 full. I added 1 1/2 Tbsp lemon juice, 1/2 tsp nutmeg, and 1/4 tsp (or more to taste) stevia, and 1/2 tsp xanthan gum. Mix until thickened. ENJOY!

Saturday, March 18, 2006


I use xanthan gum to give the smoothie a thicker body, to make it more like the texture ice cream would give. I get 2 cups of this (which reminds me of an icecream malt) instead of 2 points like for 1/2 C sf ff iceceam.

I have a MAGIC MULLET BLENDER (Love it!!!). In a mug with handle add the following:
3/4 C water
4-5 ice cubes
2 Tbsp sugar free hazelnut coffee syrup flavoring
1 Tbsp instant coffee
1 Tbsp dark cocoa powder
1/4 tsp KAL brand stevia extract powder (*** brand is important)
1/2 tsp authentic foods xanthan gum
Soy protein powder = 60 calories (I like Geni-soy brand)
Whiz together until cup is full, mix is thick, and there are no ice cube chunks left
Remove mixer blade (rinse it and allow to dry. Top cup with colored rim. ENJOY!!

Friday, March 17, 2006

Big Beautiful Vegan Bran Muffin

As I said in THE BAKEHOUSE blog I would post the recipe for my breakfast this morning if I knew how. I am working on figuring this out and now have "thebakehouse-recipes" blog. The next step will be to create a link between the bran muffin and the recipe.

These are every diet friendly: fat free, 2.5 weight watchers flex points, high fiber, very low sugar, did I mention dairy and egg free....

You can make the batter and leave in the frig, ready to bake when you are. I usually make the whole 2 dozen and freeze, ready to microwave when I want one.

Preheat oven to 350. I use unbleached wax coated muffin papers lightly sprayed with oil sold by Frontier Coop. Reynold's foil will work when coated with oil also, since these muffins are fat free they will stick horribly to regular paper muffin cups.

In a large mixing bowl combine wet mixture:
4 1/2 C raw wheat bran (arrowhead mills)
6 Cups soymilk (I warm mine)
1 1/2 C raising or dried currants
1 1/2 C unsweet applesauce
1 1/2 tsp sea salt
3/4 C sugar
1 1/2 tsp KAL brand stevia extract powder (brand name is important!! Stevia is expensive and can taste nasty... this is the only brand I like) This is a natural herb and can be used to sweeten, it provides zero calories and 1 1/2 tsp adds 1 1/2 cup sweetening power.

Dry Mixture:
3 Cups whole wheat PASTRY flour
3 Cups unbleached organic all purpose flour (King Arthur)
1 Tablespoon EACH baking soda AND baking powder
2 Tablespoon cinnamon

Combine dry into wet, mix briefly. You can store in a large tightly covered container in the refrigerator for up to two weeks. To bake, spoon thebatter into the muffin cups ... I pack them full and even a bit above to make 24 muffins. You could make 36 regular size and not fill cups so full. I like big muffins! Bake 25 - 30 minutes. I have a convection oven with a baking stone in it.... ovens do vary some. These muffins will firm some as they cool.

Since these are fat free I freeze them on the day that I make them and remove them from the freezer for microwave right before serving (warm in microwave). Being fat free they stay moist that way.

I have varied this recipe by adding a couple shredded carrots, crushed pineapple, chopped apple. You could replace some the applesauce with oil if desired up to 1/2 C. If any one has a wheat allergy barley flour could replace the whole wheat pastry and spelt could replace the all purpose flour, it works because I have made these with the flour variation.