The butcher and the vegetarian

As soon as this book came out, I knew I had to read it. I hang on Tara's every word on her blog, Tea and Cookies, so I knew I was in for a treat, word wise, but also it is a topic that is very dear to my heart. The butcher and the vegetarian is a book I recommend everyone reads.

When I refer to my diet, I just say I dont eat meat. I became a vegetarian at the age of 14, after a particularly harrowing project where I wrote an english essay about animal cruelty. I guess the people with the posters got to me. My mum's delicious sunday roast finally sent me over the edge, I just couldnt eat another mouthful. Somehow the huge hunk of meat, which seems so much closer to the animal than a burger or some innocent nuggets made me realize that I just couldnt take any more.

I have slowly re-introduced fish over the last few years and I've always eaten eggs and dairy, but it leaves me with all sorts of moral confusion. I think on principle I would eat the odd piece of grass fed, free range meat, but when it actually comes down to it, I just cant stand the thought of chewing on a hunk of muscle.

Reading this book was incredible, as Tara explained many of the same feelings about meat as I have. Forced by medical worries, she found herself trying to reintroduce meat into her diet, but ended up with a freezer full of meat that was just so much more hassle than a bowl of beans and rice, or noodles and tofu. I know this would be exactly what would happen to me!

This is a really good read, and it explores nicely the dilemmas that I feel everyone should consider when they think about whether they want meat in their diet, and how much they should be eating. I feel strongly that the animals should have the utmost respect and should be treated the best way possible before they become our food.

These idyllic farm pictures from Wales are nothing like the reality of most farm animals lives, I dont think most people like to admit that, but it seems that, especially in the US, price comes before everything, and people are content to eat animals raised on feedlots, eating food that was never meant to be eaten by those animals, the byproducts of these productions becoming toxic waste.

I understand that there are problems, people below the poverty line dont get to stand around in wholefoods debating another dollar per pound of whatever fancy cut they are considering for dinner, but poisoning our land and possibly ourselves cant be the answer can it?

*Pictures from my october trip to the UK including the totally awesome Gene Simmonds sheep!

Roasted Veggies, Halloumi and Bulgar

This is one of my favourite dishes, and better still, it gets the husband approval. Its also healthy, which is great, lots of whole grains. Although I'll try and tap out a recipe, its extremely adaptable to whatever you have on hand. I make a variation most weeks based on some sort of grain, eg rice, bulgar, pearl barley, quinoa, random roasted veggies, some sort of bean, and lots of flavor.

This time I used a delicious bulgar wheat product that I found in north park produce. It cooked up pretty quickly, maybe 15 minutes. I put a teaspoon of better than bouillon in there for flavor. Meanwhile, I had some diced veggies which I roasted up. This time there were red peppers, mushrooms, asparagus, zucchini and onions.

I fried some cubes of halloumi cheese(also available at north park produce, somewhat similar to paneer, doesnt melt like regular cheese), chopped olives an avocado and some parsley.

I dumped everything in a bowl, then deglazed the roasting pans with a little white balsamic vinegar and lemon juice to balance everything out. mmmmm

Healthy appetites, soba noodles

I was shopping in Trader Joes and I came across this interesting package, I'm really having trouble coming up with ideas for delicious healthy meals, so this looked perfect!

It comes with a package of noodles, sauce mix, sesame oil and a sprinkle mixture of sesame seeds and seaweed, a healthy sized portion for around 4 people.

I stir fried some veggies in the sesame oil, added some marinaded tofu, and then prepared the noodles as per the package instructions. Tasty and filling! I was left with another 3 lunches for work, or a dinner for us on a weeknight, so it was cheap, cheerful, healthy and delicious!

I added some crunchy lettuce mixed with a little dressing that I whipped up with low fat mayonnaise, wasabi, honey and rice vinegar on the side.

Much as I'd love for Trader Joes to hand me free stuff, I actually went and paid for this, I just thought I'd mention it as many of us are trying to lose a little weight, and

looking for healthy, quick options.

Mexican Rice Salad

I had some leftover rice to use up, then I realised I had cilantro, peppers, lettuce from my CSA, and some sour cream and mozzarella that needed using up. Mixed up with some black beans this made a delicious and healthy lunchtime salad.

I feel bad for people in Europe and on the East Coast, as we sat in our t-shirts on the patio eating this and it was just glorious, but then we pay the price in sunshine tax!

Mexican Rice Salad
Serves 2 for a hearty meal, or 3 for a lighter meal
1 cup brown rice
1 tin black beans, rinsed
2 peppers, diced finely
1/2 cup finely diced cucumber
5 spring onions chopped finely
1/2 cup cilantro, chopped
1 small avocado, diced
1 tbsp Penzeys Taco Seasoning
2 oz mozzarella or mild cheese, chopped finely
dollop of sour cream
handful of salad leaves

Combine all the chopped ingredients with the seasoning and serve on a bed of salad with a dollop of sour cream.

Veggie Sausages

I recently saw the recipe for veggie italian sausages and they looked absolutely delicious, I tried making them and I really didnt care for them. Whether it was that there was too much seasoning or that I didnt use 'Bills best Chik'nsh Seasoning' it was just nasty. They will be sliced very thinly in sandwiches or chopped up tiny in soups.

I came to my buffet class and we were doing sausages, so it was my perfect opportunity to try them again with some adaptions to my taste.

Chick pea flour wasnt available, so I subsituted soy flour, and I had to omit nutritional yeast. I would add this in with the dry ingredients if it was available.

Veggie seitan sausages-makes 12. Adapted from everyday dish TV

1/4 cup onion chopped very finely

6 to 8 cloves garlic, minced or pressed
1/4 cup olive oil

2 1/4 cups vital wheat gluten

1/4 cup soy flour

2 tbsp granulated onion

1 to 2 tsp fennel seed, optional

2 tsp coarsely ground pepper, preferably freshly ground

2 tsp ground paprika

1 tsp dried chili flakes, optional

1 tsp ground smoked paprika

1/2 tsp dried oregano1 tsp salt

1/8 tsp ground allspice

3 cups very finely minced veggies (we used tomatoes and peppers)

cold water if necessary

2 tbsp soy sauce

2 tbsp better than bouillon

Preheat the oven to 350f

Combine all the spices, grind them in a spice grinder, mix with the other dry ingredients and set aside

Fry the onions and garlic, mix with soy sauce, bouillon and veggies

Mix the wet and dry then knead until combined. Add water if too dry.

Shape the mixture into sausages and wrap in foil then bake for around 30 mins, or steam. I prefer the 'crust' from baking.

PS DONT FORGET TO VOTE PEOPLE!!

Happy World Vegetarian Day!

When I heard it was world vegetarian day, I had to mention it! I've not eaten meat for more than half my life, its just second nature to me now, and while my principles are a little bit foggy, I still dont feel the need to eat meat.

Studying more about nutrition has reminded me that most people eat far too much meat/protein and that maybe this is a good day to assess your diet for what you really need.

I wanted something delicious to do with my lovely leeks from Bewise, so started searching for a quiche. I had every intention to make a big, buttery quiche with lots of eggs, but heidi had such a delicious vegan one that I was interested enough to give it a try. This has a delicious oaty, sesame seed crust, and the tofu is delicious and creamy as a filling. I'd go as far to say that I prefer it to eggs, as they are so temperamental, sometimes being rubbery and overcooked, and sometimes weeping uncontrollably in a most unappetizing manner! If you dont tell people its tofu, they'll probably never realize.

I did make quite a few changes, I doubled the crust recipe to make mini quiches in a muffin pan, and reduced the oil. I tried a filling of leeks and onions instead of spinach and mushrooms. It didn't take anywhere near 3 hours, as suggested, I'm sure it was under an hour before it was tucked away in the oven.

Vegan Leek and Onion Quiche -adapted from 101 cookbooks
For the crust:
1 cup rolled oats
6 tablespoons sesame seeds
2 cups whole wheat pastry flour
1 teaspoon baking powder
1 teaspoon sea salt
1 teaspoon freshly milled black pepper
2/3 cup unflavored soy milk or water (more if necessary)
1/3 cup light sesame oil or pure olive oil plus more for brushing the pan

For the filling:
1 tablespoon extra-virgin olive oil
1 cup finely diced red onion
4 large leeks, washed and thinly sliced
2 tablespoons dry white wine or water
1 teaspoons coarse sea salt
3 garlic cloves, slice crosswise into 1/8-inch rounds
10 to 12 fresh basil leaves, chopped
1/2 teaspoon finely chopped fresh thyme leaves
Pinch hot red pepper flakes
1 pound firm tofu, rinsed and patted dry
2 tablespoons freshly squeezed lemon juice
1 tablespoon rice vinegar

Preheat oven to 350f
Toast the oats in the oven for 5 mins. Place the oats in a food processor, pulse until fine, then add other dry ingredients and pulse until combined. Add olive oil and water and pulse until dough comes together. Press into greased muffin pan and set aside.

Sautee onions, garlic and leeks for around 10 minutes until clear. Add herbs and seasonings and combine then set aside to cool.

Meanwhile, put quiche shells in oven for 10 mins while working on filling.

Place Tofu, vinegar, lemon juice and salt and puree until smooth. Combine with leeks and onions and mix, then put spoons of filling into each quiche cup.

Cook for around 45 mins or until filling is firm and crust is light brown.

Summer Salads

I finally got around to making something with a mystery bag of grains I got from North Park Produce recently, I'd seen this delicious looking recipe in Gourmet magazine, and I made some veggie burgers with it. Unfortunately they were rather bland, but it sent me off in a different direction, wanting a warm salad with them and the pinto beans instead. I got some green beans in my CSA box too, so they went lovely with some roasted corn from trader joes. This was much tastier, and very wholesome too.

I also found a fennel bulb in there and have seen the shaved fennel salad everywhere on the web, so it seemed like a perfect opportunity to throw them in the food processor, along with cucumbers and celery, to grate a little lemon zest, squeeze the juice and drizzle with olive oil then a dash of salt and pepper and parmesan. I think it would have been even better with something creamy like goat cheese or feta to temper the sour lemon taste with creaminess.

Kashi Salad
1 cup kashi
2 cups water
1 cup green beans, steamed
1 onion, chopped
Garlic, chopped finely
olive oil
1 1/2 cups pinto beans
1/2 cup roasted corn
Bacon Salt
Pepper
Chopped Walnuts

Cook the kashi in the water for 10 mins, or until al dente. Sautee the onions for a few minutes in the olive oil, add the garlic and cook a little more. Add the green beans and corn, stir and turn the heat off. Mix everything together, adding bacon salt and pepper to taste. Great for a packed lunch or a potluck!

Muhuruuuu er Walnut and Roasted Pepper Dip

Well, this was a real success! I was browsing the lovely Tigers and Strawberries and found a really delicious looking dip called Muhammara. I then saw the gigantic ingredients list and decided it would be more of an inspiration than an actual recipe. I threw a bunch of stuff in the food processor and in less than 5 minutes I had this delicious but healthy dip. Andy actually started eating it with a spoon and asked if I'd mind if he finished it! This is very uncommon with healthy stuff like this so I was happy! I think I'll go back and try the proper recipe as it was so wonderful its worth a try.

I took some of these and processed with garbanzo beans, breadcrumbs, eggs and leftover goat cheese to make delicious veggie burgers.

Walnut and Pepper Dip inspired by Tigers and Strawberries
1 jar roasted red and yellow peppers (or three freshly roasted peppers)
1 tomato
1/2 cup walnuts
1/2 cup fat free yoghurt
3 tbsp harissa
1 tbsp pomegranate molasses
salt and pepper to taste

Throw everything in the food processor and process until you have the desired consistency (some like more lumps than others!)

Harissa soup

Well would you believe it, memorial day weekend was just chilly and miserable. A perfect reason to use up an enormous amount of tomatoes in a soup. I've had a moroccan soup a couple of times recently and I thought I'd give it a try for myself.

This seemed like a perfect entry for a worldly epicurians delight(AWED), its a very simple soup, but also wholesome and healthy.

I took the tinned tomatoes and roasted them to intensify the flavor, added chickpeas, onions and garlic. I'd been for a wonderful trip to our middle eastern market, north park produce. I found all kinds of wonderful things, pomegranate molasses, rose water, wonderful eggplant and vegetables and harissa, which was the major flavor for this soup.

I wanted to try making harissa myself, but decided this time that it would be a bit of a hassle, so I bought it. I think it would be better home made. I had to add some pomegranate molasses to counteract the bitter/acid from the vinegar.

This was a lovely warming soup and I boxed it up in the freezer for a great lunch to take to work.

Harissa Soup
1 tbsp olive oil
2 large onions, finely diced
6 cloves garlic, chopped
4 cups tomatoes
2 cups veggie stock (I used better than bouillon)
2 cups cooked garbanzo beans/chickpeas
2 tbsp harissa (add more or less if desired)
1 tsp pomegranate molasses
Yogurt and cilantro to garnish
salt and pepper to taste

Saute the onions in the olive oil for around 5 mins, then add garlic and fry for a further minute. Add the other ingredients and boil for 10 minutes or so. Add salt and pepper to taste and garnish with cilantro and yogurt or sour cream if desired.

Sweetheart Succotash

Since we're so close to valentines, and my valentine isn't too fond of his veggies, I'm always looking for a nice preparation that is delicious and nutritious. As a veggie, I dont add bacon, but I do add some smoky flavors with a dash of 'bacon salt' and a little bit of smoked paprika. The mixture contained some beetroot, and mixed with some creamy greek yoghurt turning it a valentine pink.

This is a very adaptable recipe, one could add green beans, lima beans instead of edamame or any number of mixtures. I like the creamyness of the greek yoghurt and smokiness from the paprika and the bacon salt.

I served these with trader joes soy nuggets and I'd say save yourself a trip, they are really grim.

Sweetheart Succotash
1tbsp Butter
1/4 cup sundried tomatoes in olive oil
1 medium onion, chopped finely
2 cups cooked beetroot (I microwaved them for a total of about 4 mins)
1 cup cooked diced carrots
2/3 cup edamame
1 1/2 cups sweetcorn (I used a mix of regular and the trader joes smoky sweetcorn)
1 cup chopped sugar snap peas
1 veggie oxo cube (dry veg boullion cube)
1 tsp smoked paprika
red pepper flakes
pepper
bacon salt
1/2 cup greek yoghurt

Sautee the onions with the butter and sundried tomatoes until cooked. Add all the other ingredients except for the greek yoghurt and stir until heated through. Stir in greek yoghurt and serve.

Quinoa Curry-Another ugly but tasty supper!

This curry went down very well in our house, and is another of those dishes thats great the next day, which is good now things are busying up again with my culinary classes, and joining a new bike team.

I switched out a lot of things and it was still good. Hubby says he'd like it with sultanas in, which is a bit of a surprise, I guess then it would totally be an old fashioned curry. Maybe I should add chopped bananas on the side like granny used to!

Nutritionally its absolutely fantastic, lots of protein, some complex carbs, lots of veggies and the fat free greek yoghurt to make it creamy is full of calcium.

This made enough for 5 dinners for us.

Vegetable Quinoa Curry adapted from Redbook February 2008
1 cup quinoa
2 cups water with 1 tsp better than bouillon or 2 cups stock
1 head broccoli
1 cup chopped carrots
1 tsp veg oil
1 onion
3 cloves garlic
1 tbsp minced ginger
1 1/2 tbsp penzeys sweet curry powder
1 baby bok choi
1/2 cup snap peas
2/3 jar roasted red peppers
1 12 oz block roasted marinated tofu
1/2 cup fat free greek yoghurt
handful of chopped cilantro
handful of chopped roasted cashews

Cook quinoa according to packet instructions, adding broccoli and carrots for last 5 mins.

Meanwhile, sautee onions for 2 mins, then add garlic, ginger, curry powder and cook for a further 2 mins. Add bok choi and snap peas, cook for a further 2 minutes, then mix in quinoa mixture, red peppers and tofu. Heat through, then add yoghurt, cashews and cilantro.

Comforting 'Cassoulet'

This is one of my favourite wintertime warming recipes. I know its not exactly freezing in San Diego but we do get a little chilly and enjoy some comfort food here too! I found this recipe in my favourite cookbook, Moosewood Restaurant Low Fat Favorites, its healthy, warming, nutritious and delicious.

It also seems like a great entry for Meeta's monthly mingle.

This is called a cassoulet, but I think its quite far removed from a traditional cassoulet. The real version contains copious amounts of meat, but this vegetarian casserole is delicious, if a little misleading. Unfortunately its not the most photogenic meal, but it tastes great to make up for it!

Its a pretty flexible recipe, I dont think you need to be exact with the quantities of veggies. I also put a whole big tin of Trader Joes Marinara sauce in, and I think it would have been just as good with some nice fire roasted tomatoes. I do think it does well with more than 1 cup as was suggested in the recipe. I love the seitan from fatfree vegan kitchen and use it in sandwiches, pizza and all kinds of things but its really great in this.

Be aware that this is quite time consuming, more of a sunday afternoon project than a late night after work!

Cassoulet (Moosewood Restaurant Low Fat Favorites)

1 teaspoon olive oil
6 garlic cloves
1 1/2 cups chopped onions
1/2 tsp dried thyme
1 teaspoon fresh rosemary
1/2 teaspoon marjoram
3 bay leaves
1/2 cup red wine
1 cup diced carrots
1 cup diced celery
1 cup diced potatoes
1 large tin tomatoes
3/4 cup diced pepperoni seitan (I used this recipe)
1 tablespoon molasses
1 tablespoon Dijon mustard
3 cups cooked beans (I used some trout beans and 'jumping jack' beans, kidney, canneloni, black beans would all be great
salt and ground black pepper to taste (I didnt add salt as there was plenty in the tomato sauce)

Preheat the oven to 350f

Sautee the onions in the olive oil for 2 mins. Add the garlic, herbs and heat for a further minute, then add the red wine and simmer with the potatoes for 5 mins. Add the celery, carrots, tomatoes and simmer for a further 10 mins, stirring occasionally. Add the remaining ingredients, stir gently until heated through, then transfer to a casserole dish and bake for 45 mins. This can be heated on the stove for a further 10 mins if you dont have time to bake it, although the flavor is better when baked.

Spinach Balls-healthy fare for holiday potlucks

I had these at a recent bookclub and they seemed a perfect thing to have in the fridge for mum and grandma to snack on or make into a little lunch without too much trouble. They'd be great for a potluck or a holiday party and its always nice to have something healthy around this time of year with so many temptations! Lots of wholegrain goodness, spinach for vitamins and cheese for a bit of calcium.

Be very careful to carefully remove as much water from the spinach as possible, and use lots of seasoning as some of the ingredients are a little bland. Mine could have done with lots more flavour and I forgot to add lemon juice. I had a lump of cheddar cheese in the middle but they'd make a great vegan snack without it.

Greek Spinach Rice Balls adapted from Moosewood Restaurant Low Fat Favourites

Makes 36 balls

2 pounds fresh spinach
1/4 cup sundried tomatoes in oil
1/2 cup chopped onions
1/2 cup chopped scallions
1 cup cooked brown rice
1 cup cooked bulgar wheat (or any grain on hand thats a bit mushy)
1 tsp dried dill
1/4 cup chopped kalamata olives
1/4 cup chopped parsley
1 1/2 tablespoons lemon juice
1 teaspoon smoked paprika
dash of red pepper flakes
salt and pepper to taste
6 oz low fat cheddar, cubed into 36 pieces
1 1/2 cup plain or herbed bread crumbs

Preheat oven to 350f

Steam the spinach, drain carefully and set aside.
Fry the onions with the sundried tomatoes gently for 5 mins, then add scallions for a further minute.

In a large bowl combine all the ingredients and mix together, squishing the ride up a bit with a fork. Taste for seasoning, remembering that a lot of the flavor might dissipate into the rice.

Take a piece of cheddar, wrap some mixture around it and roll in breadcrumbs. Place in an oiled baking dish. Once all the balls are formed, bake in the oven for 25 mins until the balls are heated through and crispy on the outside.