Hi all!
A few ideas for Spring eating. Here are a couple of main dishes, a tasty salad, and of course something for the sweet toothed. Hope you like these offerings.
I give thanks to all the innovative chefs out there who are thinking of yummy alternatives for us vegans and vegetarians — or for those who aspire. Plant based diets are sustainable and healthy for us and the planet, but for those who still eat animal protein we always encourage folks to try and find the most humanely raised sources, and to add in more vegetables in your daily diet.
If you want to slip in a few more veggie dishes during your week we offer some great ideas. Check this out and other of my columns in previous issues of CWQJ or on my website which can be found here.
Thanks Cloud Women’s Quarterly for sponsoring and supporting — Kolks Food for Folks.
Best, Sarah
Creamy Massaged Kale Salad
As we anticipate the warmth of spring and summer, this kale salad is a perfect fit. Well massaged and tasty as well.
INGREDIENTS
10 big handfuls kale, torn into pieces or buy a bin of baby kale 1/2 lemon, 1 tablespoon extra virgin olive oil.
1 1/2 avocado, diced, 1/2 yellow Bell Pepper sliced or diced how you like, tangerines or oranges in sections cut up, sunflower or seeds of your choice. (all optional)
How to massage Kale?
Add kale to a large serving bowl and top with a few squeezes of lemon and extra virgin olive oil. Then massage with clean hands for about 3 minutes. The point of massaging is to infuse the kale with the lemon juice and oil, and also to break down some of the tough, fibrous characteristics of kale.
Vegan Split Peas Soup
for those still chilly Spring evenings
Pressure cooker or stove top
INGREDIENTS
2 tablespoons olive oil OR 1/4 cup water for water saute
2.5 cups of green split peas, rinsed and odd peas removed
3 large carrots, chopped
2 celery stalks, chopped
1 onion, chopped
2 cloves garlic, minced or 1/2 teaspoon garlic powder
2 teaspoons of thyme
2 bay leaves
4 – 6 cups vegetable broth or water*
mineral salt & fresh cracked pepper, to taste
4 tablespoons fresh parsley, roughly chopped (or 2 – 3 teaspoons dried)
INSTRUCTIONS
Slow Cooker:
Place ingredients into the bottom of your crock pot, starting with the split peas and finishing with the broth. Heat on low for 7 – 8 hours or high for 4 – 5 hours. Add parsley 30 minutes before done. Let soup cool slightly and remove bay leaves.
Using an immersion blender, carefully, as to not burn yourself, puree soup until desired consistency. You can also puree using a food/processor or blender, may take two batches. Taste for seasoning adding salt and pepper as needed. Soup will thicken upon standing.
Stovetop:
Heat oil/water in a dutch-oven or large pot over medium-high heat, add the onion and saute for 5 minutes. Add carrots, celery, garlic, and thyme, and saute, stirring frequently, for 3 -4 minutes. Add the split peas, bay leaves, and vegetable broth/ water.
Bring to a boil, cover, reduce heat to medium-low and simmer for 2 hours, stirring occasionally. Stir in parsley 30 minutes before removing from heat. Let soup cool slightly and remove bay leaves.
Using an immersion blender, carefully, as to not burn yourself, puree soup until desired consistency or mix well with wooden spoon to mash. You can also puree using a food/processor or blender. Taste for seasoning adding salt and pepper as needed. Soup will thicken upon standing.
Serves 4 – 6
NOTES:
Make this oil free by using 1/4 cup water in place of oil when sautéing on the stove top.
Black Bean and Summer Squash Enchiladas
Replicated recipe
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4
From Susan Voisin
Ingredients
1 medium onion , chopped fine
2 cloves garlic cloves , minced
1/4 cup green or red bell pepper , chopped
12 ounces patty pan, zucchini, or yellow summer squash , diced (about 2 medium squash) (if you have squash with tough skin, bake it and then scrape and use the insides, minus the seeds)
1/2 teaspoon ground cumin
1 teaspoon Ancho chile powder (or mild chili powder)
1/8 -1/4 teaspoon chipotle chile powder (or to taste)
1 1/2 cups cooked black beans , well rinsed and drained
1/2 teaspoon salt (or to taste)
1 tablespoon nutritional yeast
2 teaspoons lime juice
1 10-ounce can enchilada sauce (or 10 ounces homemade sauce)
(I used can tomato sauce with garlic powder and chili lime powder from Trader Joe’s as a quick fix)
8 corn tortillas, I substituted brown rice tortillas (yum!)
chopped green onions , for serving
Instructions
Saute the onion in a medium-sized saucepan until it begins to soften. Add the garlic and cook for another minute. Stir in the bell pepper and squash and cook, stirring, for about two minutes, until squash is just beginning to become tender. Add the cumin, chile powders, black beans, and salt. Simmer for 5 minutes. Remove from heat and stir in the nutritional yeast and lime juice. Check seasoning and adjust to taste.
Preheat oven to 350. Lightly spray one large rectangular baking dish or 4 individual baking dishes with olive oil. Place a thin layer of enchilada sauce on the bottom of each dish, reserving most of it to go on top. Heat the tortillas for about 20 seconds to soften them. Place a tortilla in front of you and arrange about 1/4 cup of the bean mixture across the center. Roll up and place seam-side down into the baking dish. Repeat with remaining tortillas and beans. Pour the remaining sauce over the top.
Bake for about 20 minutes, or until hot and bubbling. Sprinkle with sliced green onions to serve.
Cacao Vanilla Cookies
Gluten Free (vegan) cookie option
Ingredients
1 cup gluten free all purpose flour I used ‘Bob’s Red Mill Gluten Free Baking 1:1 Flour’
1/2 cup almond flour
1 tsp baking powder
1/2 tsp baking soda
1/2 cup coconut oil softened at room temperature
1/2 cup honey
1 large egg room temperature or 3 Tablespoons of aquafaba (chickpea water)
2 Tbsp vanilla bean extract
1/4 cup cacao nibs plus extra for sprinkling
Instructions
Preheat oven to 355ºF. Line a baking tray with parchment paper, set aside.
In a small mixing bowl, combine flour, baking powder and baking soda. Mix well and set aside.
In a large mixing bowl, add softened coconut oil and using a hand mixer or fork, lightly whisk oil for a few seconds to break it down. Add honey and beat until well combined and fluffy.
Add egg or aquafaba, and vanilla extract. Beat until light, fluffy and smooth.
Gradually add in flour mixture, beating well until it begins to form a soft dough.
Slowly beat through cacao nibs.
Form into a soft dough, wrap in cling film and refrigerate for 30 minutes.
Remove from refrigerator and form into balls/cookies. Approx. 2 tablespoons worth each. Place onto prepared tray, pressing down on them slightly. Leaving 2 inches between each cookie as they do spread.
Sprinkle each cookie with a few cacao nibs and slightly press them into the cookies.
Bake for 12-15 minutes or until lightly golden around the edges.
Remove and cool on tray for 10 minutes.
Transfer to a wire rack to cool completely.
Serve and Enjoy!
Recipe Notes
Store in an airtight container, in the pantry or refrigerated, for 4-6 days.