Black Bean Soup

1 yellow or white onion chopped

3 Tbs olive oil

7 cloves garlic minced

1 carrot chopped minced

4 cans organic black beans (or made from dried beans)

3 1/2 cups vegetable broth

2 Tbs onion powder

2 Tbs garlic powder

1 Tbs fresh ground pepper

3 Tbs chili powder

2 Tbs cumin

1 Tbs cornstarch

Chop the onion and garlic together in the food processor. Add to the pot with olive oil. Mince the carrot in the food processor and add to the onion and garlic. Saute this for about 10 minutes. Add all the spices and mix together. Add 2 cans black beans and vegetable broth.

While this is simmering, in a vitamix or blender add the other 2 cans black beans and about 4 cups of the soup that is simmering. Blend well and add back to the pot.

This step is optional depending on if you want your soup thicker or not: In a bowl add the cornstarch and about 1 cup of the hot soup. Mix together with a fork until the cornstarch is well blended. Add this to the soup and let simmer for 1/2 hour on the lowest heat. Serve topped with grated vegan cheese

Roasted Root Vegetables & Black Beans

I use all organic vegetables

1 rutabaga

1 yellow turnip

2 large carrots

1 large parsnip

1 large yam

1 sweet potato

1/2 large red onion peeled and cut up in chunks and split apart

15 oz black beans drained

Vinaigrette Dressing (below)

Preheat the oven to 450

Wash and peel all the vegetables. Cut them up in 1 inch chunks. Add any other root vegetables you like. Place all the vegetables in a large bowl.

Toss the Vinaigrette Dressing with all the vegetables. Place in a roasting pan that has been sprayed with non stick spray. Reduce heat to 375 and roast for about 45 - 50 minutes or until vegetables are tender. Toss the black beans in the vegetables the last 10 minutes of roasting.

Vinaigrette Dressing

1/4 cup olive oil

1/4 cup balsamic vinegar

6 cloves garlic

1 tsp minced fresh or dried basil

Salt

Pepper

1 Tbsp ginger sesame dressing/marinade

2 Tbsp water

Mix the olive oil, balsamic vinegar, salt, pepper, ginger dressing, water and basil in a small cup. Put the garlic cloves in the food processor and mince. Add the garlic to the olive oil mixture.

Grilled Portebello's

5 Tbs olive oil

1 Tbs vegan ketchup

1/2 tsp hickory smoke flavor

1 Tbs soy sauce

1/2 tsp garlic powder

1/2 tsp onion

1/8 tsp pepper

2 large portebello mushrooms

Mix together the first 7 ingredients. Brush the mushroom tops with the marinade. Place on the grill cap side down and grill on high for about 7-8 minutes. Brush on the rest of the marinade on the bottom side of the mushroom and turn over and grill another 7 minutes or until the caps are tender. Great with quinoa topped with steamed vegetables.

Recipes For The Fall

In the mountains at Lake Arrowhead you truly experience all four seasons. Fall is my favorite season. The weather starts to cool down, the trees change to the beautiful fall colors and we usually have the fireplace going early in morning. Time to turn the oven on and start baking. Here are some recipes for the Fall.

The egg replacer I use for the pies and bread is a mixture of flaxseed meal & water. Flaxseed is rich in fiber, lignans (natural antioxidents) and omega-3 fats

Pumpkin Pie
1 can (15 oz) organic pumpkin
3/4 cup vanilla soy milk
1/3 cup agave nectar
1 tsp cinnamon
1 tsp nutmeg
1 tsp pumpkin pie spice
1/4 tsp ginger
6 Tbsp flaxseed meal
9 Tbsp water
1 Vegan Pie Crust (I use Wholly Wholesome Organice Pie Crust)

Preheat oven to 400

Mix together the first 7 ingredients. In a small cup mix together the flaxseed meal and water stirring until well mixed. Let sit for a couple of minutes. In a food processor put in the pumpkin mixture and the flaxseed mixture. Mix until all blended. Pour into a frozen pie crust. Bake at 400 for 15 minutes. Then reduce oven temperature to 375 and bake for another hour, 15 min. If a knife inserted might not come out clean. Remove from the oven and let cool. Needs to be refrigerated to further set before cutting. Serve with vegan whip cream

Pumpkin Nut Bread

Oatmeal & Fruit Cookie

3 1/4 cups rolled oats

1 1/4 cups whole wheat flour

1 tsp baking soda

1 Tbs cinnamon or pumpkin pie spice

9 oz pitted dates or prunes

24 oz dried apricots

1/2 cup dried cranberries

1 Tbs real vanilla

2 Tbs soy vanilla milk

16 oz soy yogurt (the one with no fruit at the bottom)

Preheat oven to 350. Spray a cookie sheet with pan spray

In a large bowl mix together the rolled oats, flour, baking soda and spices and set a side. Put in the food processor chop up the dates or prunes, apricots and cranberries and put in a large bowl. Mix into the dried fruit mixture the yogurt, vanilla and soy milk until well mixed. Add the flour mixture 1 cup at a time until well mixed. Drop by spoonfuls on a greased cookie sheet. Take the spoonful and squeeze it in your fingers to stick together, place on the cookie sheet and gently press down bit. Bake for 13-15 minutes. Cool on wax paper.

Makes approx 40-55 cookies depending on the size you make them. They freeze well for a couple weeks.

Smoothies

We usually have a smoothie for breakfast. Add a handful of fresh spinach and you have a serving of vegetable in your shake and it won't change the taste

Blueberry Blast
½ bag frozen blueberries (or any other frozon fruit: strawberries, peaches, etc)
1 ½ bananas (1/2 frozen)
2 scoops of soy protein powder
1 cup soy milk vanilla flavor
¼ - 1/2 cup water (more or less to achieve the consistency you like)

Mix all together in a vitamix or blender

Pineapple Crush
10 oz frozen pineapple
1 large organic fuji and other organic sweet apple
1/4 cup soy milk vanilla flavor
2 scoops of soy protein powder
1 1/2 cups ice water

Mix all together in the vitamix or blender until smooth

Passion Delight
1 cup frozen mango
1 cup frozen pineapple
1 banana (1/2 frozen)
1 cup soy milk vanilla flavor
¼ - 1/2 cup water (more or less to achieve the consistency you like)

Mix all together in a vitamix or blender

Berry Delicious

1 cup frozen strawberries

1 cup frozen blueberries

1 cup frozen blackberries

2 scoops soy protein

1 cup soy milk vanilla flavor

¼ - 1/2 cup water (more or less to achieve the consistency you like)

Mix all together in a vitamix or blender

Green Salsa

2 lbs tomatillos
1 small anaheim pepper cut in half
3 habanero peppers
2 jalapeno peppers cut in half
2 garlic cloves
1 small bunch cilantro
1 small white onion peeled & quartered

Remove the husks from the tomatillos , rinse and pat dry. Place them on a broiler pan covered with foil. Broil them until they are blackened and charred, about 10 minutes then turn them over and repeat for the other side. Place the tomatillo's in a strainer with a bowl underneath to catch the juice. Refrigerate for about 1/2 hour. Discard the juice

Put the tomatillos in a food processor along with the chili’s, cilantro, garlic and onion and mix until blended but leave it chunky. Refrigerate.

GuacaSalsa

This is Guacamole with a twist of my salsa. Guacamole with fewer calories. You can use this to dip chips, top on tostados, tacos or any other favorite dish.

1 recipe of Red Salsa on Fire or Green Salsa made ahead of time and refrigerated
4 avocados

Peel and mash the avocados keeping it chunky. Fold in either the red or green salsa and mix well. Refrigerate before serving.

French Toast

1 ½ Tbs agave nectar
1 ½ cups of vanilla flavor soy creamer (or vanilla soy milk)
2 ripe bananas
1 tablespoon pure vanilla
1 ½ teaspoons cinnamon
Sourdough or whole wheat bread

Wisk in a blender or food processor all the ingredients. Pour into a wide bowl big enough to dip your bread into. Dip the bread slices into the mix coating both sides. Spray the frying pan with vegetable spray and some vegan margin and pan fry on both sides until golden brown. Serve topped with fresh fruit or with vegan butter and pure maple syrup.

Grilled Tempeh Steaks

Tempeh is a complete protein food that contains all the essential amino acids. Tempeh maintains all the fiber of the beans and gains some digestive benefits from the enzymes created during the fermentation process.

1 package of Tempeh cut in half and then each half cut again so you have 4 tempeh steak slices
4 slices whole wheat toast (I use eskel bread)
vegan mayo
1 medium tomato sliced
fresh spinach leaves

Marinade

4 Tbs fresh ground chili paste
2 tsp soy sauce
3 tsp vegan ketchup
½ tsp garlic powder
½ tsp onion powder
4 Tbs olive oil

Mix all the marinade ingredients together.

Brush each tempeh steak with the marinade and put on the grill (marinade side face down). While grilling brush marinade on the other side. Grill on each side on medium heat until browned, about 10 minutes each side. You can grill these on the BBQ or in a pan sprayed with vegetable spray

Toast the wheat bread (I like to toast it on the grill rack – a couple of minutes on each side_ and spread on the mayo and then two slices tempeh steak, tomatoes and spinach

Spaghetti Sauce

1 Tbs olive oil

8 cloves garlic chopped fine
1 yellow bell pepper chopped
1 green bell pepper chopped
2 32 oz cans organic marinara sauce or organic tomatoes
1 package soy ground meat
1 handful of fresh basil leaves
3 Tbs fresh oregano
2 Tbs onion powder
3 Tbs Italian Seasoning
1 bay leave

5 Tbs crushed red pepper (optional)
1 cup chopped fresh mushrooms
½ cup red wine
1 4 oz can tomato paste

Whole wheat spaghetti noodles cooked

Heat olive oil in large pot. Add garlic, bell peppers and green onions and sauté for 5 minutes. Add the marina sauce (if canned tomatoes puree it in a blender or food processor first), soy ground meat, spices, mushrooms, wine and tomato paste. Bring to a boil and then simmer on low for about 30 minutes (the longer the better).
Adjust the spices to your liking. I personally like my sauce on the spicy side. Serve with vegan garlic bread.

Spicy Vegan Chili

1 package soy ground meat

1 medium white or yellow onion
2 large carrots thinly sliced
1 small green bell pepper
1 small red bell pepper
1 - 15 oz can white kidney beans
1 - 15 oz can red kidney beans
28 oz diced tomatoes
1/2 cup chipotles
2 large jalapenos
3 Tbs cayenne pepper
3 Tbs cumin
1/4 cup cornmeal
6 cloves garlic
4 Tbs olive oil
2 cups vegetable broth

Heat the olive oil in a stock pot. In a food processor chop the bell peppers, garlic, onion, jalapenos and chipotles. Add to the stock pot and saute for a few minutes. Add in the ground soy meat, sliced carrots, diced tomatoes, beans, spices and vegetable broth. Simmer for 30 minutes and then stir in the cornmeal. You can serve it with cornbread or tortillas toasted on the stove top. Redden likes it with toasted tortillas and a beer.

Tofu Scramble

3/4 cup finely chopped mushrooms

1 Tbs. chili sauce or diced jalapeno (optional)
1/2 cup diced tomato
(other options - diced onion, bell pepper, etc)
1 - 12 oz block extra firm tofu
2 Tbs Nutritional Yeast
2 Tbs Tumeric

Open the tofu and turn the container upside down and set the block on there to drain a bit. Saute the mushrooms, tomatos, chili sauce and/or any other vegetables you like for a few minutes in a pan with vegetable spray. Then take the block of tofu and start to crumble it over the frying pan with your hands then start mixing it in with all the vegetables and continue to saute for about 8 minutes. Then add in the nutritional yeast and tumeric and mix it all in.