Zel's Vegan NutGourmet

Zel Allen Goes Nuts for Good Health

Posts Tagged ‘cannellini beans’

MOUTH-WATERING MAIN DISHES FOR CANADIAN THANKSGIVING!

Posted by Zel Allen's nutgourmet on October 6, 2012

Guest host Kathy Hester brings scrumptious slow cooker main dishes to the Thanksgiving table that can be prepared without last minute stress. Kathy blogs at The Healthy Slow Cooker where you can find tasty, from-scratch recipes and helpful advice on choosing just the right slow cooker for you. Kathy is the author of The Vegan Slow Cooker Book and when she’s not cooking, she develops recipes and does free-lance writing for several blogs like One Green Planet as well as magazines. Look for her new, not yet published cookbook The Great Vegan Bean Book.
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Every family seems to have a special recipe for sweet potato casserole. This one is less sweet than the sticky sweet casserole of my youth. It skips the caramel and marshmallow sometimes included. You could add vegan versions of both in if you really want to. After all, any day is a holiday when you get to eat sweet potato casserole!

HOLIDAY SWEET POTATO CASSEROLE

8 large sweet potatoes, cut in chunks
1 1/2 (355 ml) cups water
1/4 to 1/2 cup (60 top 120 ml)non-dairy milk (plain or vanilla)
1/4 to 1/2 teaspoon cinnamon (to taste)
1/4 teaspoon grated nutmeg
1/8 teaspoon allspice
pinch ground cloves

topping:

2 tablespoons (28 g) vegan margarine
3 tablespoons (45 ml) olive oil
3/4 cup (170 g) packed brown sugar
1/4 cup (30 g) whole wheat flour (*use gluten-free flour instead)
3 tablespoons (45 ml) non-dairy milk or water
1/2 cup (55 g) pecans, chopped

The night before: Cut sweet potatoes. Make the topping by combining the ingredients and mixing thoroughly. Store topping and sweet potatoes in fridge overnight. Chop pecans and store in a covered bowl, unrefrigerated, overnight.

In the morning: Add sweet potatoes and water to an oiled crock. Cook on low for 6 – 8 hours.

30 to 45 minutes before serving: Turn slow cooker to high. Mash sweet potatoes in crock. Add spices and part of the non-dairy milk. Add the rest of the milk if the potatoes are still too stiff, but leave out if they are runny. Drop spoonfuls of pre-mixed topping. As the topping begins to melt, spread with the back of a spoon across the top to make it more even.

Serve once the topping is melted and the dish is heated throughout.

Yields: 8 servings
Total Prep Time: 15 minutes
Total Cooking Time: 6 to 8 hours
Soy-free, gluten-free

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I seem to be on a streak of ugly but packed-full of flavor recipes this month.

I guess the veggies that are available in January aren’t quite as flashy as some of the summer ones. That, and well, stews aren’t always pretty – but you can’t beat a one dish meal for an easy dinner.

In my next incarnation, I think I’ll add a handful or two of chopped greens to shake things up a bit.

You can really add any veggies you have on hand, too. I’m all about options and using what you have on hand. Yellow lentils instead of red, potato in place of turnip, and even carrot would all work just as good as the listed ingredients.

SLOW COOKER INDIAN SPICED CHICKPEA QUINOA STEW
gluten-free, soy-free

serves 4 to 6

4 to 5 cups water
1 can diced tomatoes (or 1 1/2 cups fresh or frozen)
1 can chickpeas, rinsed (or 1 1/2 cups fresh or frozen)
1/2 cup red lentils
1/2 cup quinoa, rinsed
1 cup peeled turnip, chopped
1 cup sweet potato, chopped
1/2 cup celery, chopped (about 1 stalk)
1 tablespoon not-chicken bouillon
3 cloves garlic, minced
1 teaspoon turmeric
2 teaspoons garam masala
salt, to taste

The night before: Chop veggies and store in the fridge.

In the morning: Put everything in the slow cooker and cook on low 6 to 9 hours. Taste, re-season if needed (you may not even need the salt if your bouillon is salty.)

This is a good one to make if you are going to be away from the house a little longer than usual. If your slow cooker runs hot add a little extra water if it will be cooking longer than 9 hours.

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Guest Host Carrie Forrest is a graduate student in public health nutrition and the author of the blog Carrie on Vegan. Through her writings, step-by-step photo guides and recipes, Carrie inspires readers to prepare plant-based recipes that are 100% delicious. Carrie firmly believes that superior health is achievable through nutritional excellence and specializes in whole-food, simple recipes that are low in added fats, sugars and salt.
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BUTTERNUT HARVEST STEW

I think fall might be my favorite season. I love the coolness in the air and the transition to warmer clothes. As a homebody, I like the shorter days that force me indoors to cook, read books or just cozy up to the fireplace. What I love most of all about fall is the introduction of fall fruits and vegetables, and butternut squash heads the list. Tips: If you cannot find pumpkin pie spice, use ground cinnamon instead. A medium butternut squash will weigh 2 to 3 pounds.

6 Servings

Ingredients:

1 medium butternut squash

1 large onion

1 cup button mushrooms

4 cloves garlic

¼ cup water

3 tablespoons pumpkin pie spice

1 tablespoon no-salt seasoning

1 tablespoon dried oregano

4 cups low-sodium vegetable broth

1½ cups cooked or canned cannellini beans

Vegan Cream Sauce

Directions:
1. Peel, seed, and cube squash.

2. Chop onion. Slice mushrooms. Mince garlic.

3. In a large pot, bring water to a boil. Add onions and cook for a few minutes over medium heat. Add mushrooms and cook until softened. Add garlic, pumpkin pie spice, no-salt seasoning, and oregano. Stir in butternut squash and vegetable broth. Add water if necessary to cover vegetables.

4. Bring soup to a boil. Reduce heat to low, cover, and simmer for 20 minutes or until squash is tender.

5. Rinse and drain beans. Stir into soup and cook just long enough to heat through. Remove from heat. Using a hand immersion blender, process stew to desired consistency. Stir in Vegan Cream Sauce and serve hot.

Non-Dairy Cream Sauce

This sauce is the equivalent of heavy cream and can be stirred into savory soups and stews to add richness and flavor. I love using it in my Harvest Butternut Stew. Tip: I use soy milk in this recipe for an extra creamy texture, but you can substitute your favorite non-dairy milk.

6 servings

Ingredients:

1 cup raw unsalted cashews

2 cups unsweetened non-dairy milk

Directions:
Combine cashews and non-dairy milk in a high-speed blender and process until smooth. Refrigerate for up to 3 days.

Posted in Canadian Thanksgiving, cashews, Celebrations, Holiday Recipes, Main Dishes, pecans | Tagged: , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a Comment »

CORNBREAD, BUTTERNUT, CANNELLINI, & ARTICHOKES FOR CANADIAN THANKSGIVING

Posted by Zel Allen's nutgourmet on September 29, 2012

Today’s tempting Canadian Thanksgiving recipes come from a true Canadian who lives in Ontario. Lisa Turner, a vegetarian for 22 years, knows how to treat a vegetable with love and creativity. In these irresistible recipes she incorporates a medley of flavors, colors, and textures to reflect the foods of the harvest celebration. Lisa blogs at Lisa’s Kitchen where she specializes in Indian cooking with vibrant flavors and dazzling colors. Lisa’s recipes for Canadian Thanksgiving are just as delectable for our U.S. Thanksgiving.

ROASTED BUTTERNUT SQUASH, HERBED CANNELLINI, AND ARTICHOKES WITH FENNEL AND PARSLEY SALAD

Making a healthy vegetarian entrée look like a gourmet dish isn’t the result of elaborate and technical procedures. Rather, it’s the product of quality ingredients, simple but appealing food combinations, and inviting contrasts in color and texture, all assembled with care, attention, creativity and a love for food. Of course, a fancy menu-style name might impress your guests as well!

This lovely meal, for example, is no less elegant and delicious for all its true simplicity and ease. Tender roasted golden orange butternut squash is mixed with a baked casserole of creamy cannellini beans, delicate artichokes, sweet cherry tomatoes and fresh herbs, and served with a fresh crunchy and slightly tart fennel and parsley salad for a meal that is stunning for its visual appeal, wonderful taste and wholesome nourishment … all with no more than twenty minutes of preparation, apart from the roasting time, and only a little attention and care during the cooking.

As is so often the case when I cook with squash, I was inspired by the fact that I could no longer stand looking at the uncooked squash that I picked up on a whim a little while ago and that just sat forlornly in my pantry ever since. I adapted the recipe itself from one given by a self-described “Dog Shaman” from South Africa who otherwise advocates a vegan diet for dogs. I don’t endorse canine veganism myself (and I know my cat would strongly disapprove of a feline equivalent), but I’m quite happy to try his human food.

Salad:
• 1 fennel bulb, cored, trimmed and sliced
• 1 large cup fresh Italian parsley leaves
• 1/4 cup olive oil
• juice of 1 lemon
• 1/4 teaspoon sea salt
• fresh ground black pepper to taste

Squash and Cannellini:
• 1/2 cup dried cannellini beans (1 1/2 cups cooked or 1 14 oz can)
• 1 butternut squash, halved, seeded and scored into bite-sized pieces
• olive oil
• leaves from 1 sprig of fresh rosemary, or 1/4 teaspoon dried
• leaves from 1 sprig of fresh thyme, or 1/4 teaspoon dried
• fresh ground black pepper

Other ingredients:
• 5 or 6 large oil-marinated artichokes, coarsely chopped
• 1 cup cherry or grape tomatoes, halved
• 1/2 cup dry white wine
• small handful of torn fresh basil leaves, or 1/4 teaspoon dried
• 1/4 teaspoon dried oregano
• 1/2 teaspoon sea salt
• fresh ground black pepper
• olive oil
• vegan Parmesan cheese (optional)

Instructions:
• Rinse the beans and soak overnight covered in several inches of cold water with a little lemon juice added. Drain and add to a medium saucepan. Cover with fresh cold water or vegetable stock, and bring to a boil. Immediately reduce the heat to low, cover, and let simmer for 1 to 1 1/2 hours or until the beans are soft. Drain and mash gently with a potato masher. Set aside.

• Prepare the salad in advance to allow the lemon juice and olive oil to mellow the strong flavour of the fennel. Combine all the salad ingredients in a bowl and toss gently. Set aside at room temperature, tossing again occasionally.

• Pre-heat an oven to 400°. Prepare the squash by cutting in half lengthwise, scraping out the seeds, and scoring deep crosses at bite-sized (about 1-inch) intervals into the flesh. Place the halves on a baking sheet open side up and drizzle the squash with olive oil, a few sprinkles of water, rosemary, thyme and fresh ground black pepper. Place in the oven and roast for 40 to 50 minutes or until the squash is tender and browned.

• Meanwhile, combine the beans, artichokes, tomatoes, wine, basil, oregano, salt and pepper in a small oven-safe casserole dish. Drizzle with olive oil. After the squash has been roasting for 10 to 15 minutes, place the casserole dish uncovered in the oven beside the squash and bake for 20 to 30 minutes or until the liquid has evaporated and the beans are still moist but not dry. Remove from oven and set aside until the squash is finished.

• Remove the cooked squash from the shell and stir into the bean mixture. If using, scatter the vegan Parmesan cheese on top and place the casserole dish under the broiler for a minute or two.

• Toss the fennel and parsley salad one more time and serve with the squash, cannellini and artichoke mixture. For an added special touch, reserve the squash shells and scoop the squash, cannellini and artichoke mixture into the shells for serving.

Makes 4 to 6 servings

CLASSIC CORNBREAD

Considering it seems that I put hot chillies and/or jalapeños in pretty much everything I make, my regular readers might be surprised to learn that my very favorite cornbread consists of little more than cornmeal. But my regular readers will also know that I love the sweet taste and crunch of cornmeal, and this dense and filling bread will satisfy any cornmeal craving. For a satisfying snack, serve slices of this cornbread with a bit of vegan butter. It also goes well as a side with any spicy Mexican meal.

Simple, dense and filling, classic cornbread loaded with plenty of cornmeal flavor and crunch — a great snack or addition to Thanksgiving or a spicy Mexican meal.

Ingredients:
• 3 cups coarse yellow cornmeal
• 1 cup unbleached all-purpose flour
• 1/4 teaspoon sea salt
• 3 tablespoons sesame oil or olive oil
• 1/4 – 1/2 cup brown sugar, honey or other sweetener, to taste
• 2 – 3 cups of water

Instructions:
• Preheat an oven to 325° and grease a loaf pan with oil.

• Combine the cornmeal, flour and salt in a large bowl. If you are using a dry sweetener, mix in to the dry ingredients. Add the oil and rub it into the dry ingredients with your hands. If you are using a liquid sweetener, add it now and stir to combine. Gradually stir in the water until the mixture resembles a thick cookie dough — you may not have to use more than 2 cups of water.

• Heat the prepared loaf pan until hot but not smoking. Transfer the batter to the pan and bake for 30 minutes. Increase the heat to 350° and bake for another 50 to 60 minutes or until the bread begins to brown and small cracks form on the top of the loaf.

• Remove the bread from the oven and cool on a metal rack for 10 minutes. Gently remove the loaf from the pan and cool for another 30 minutes on the rack. Cut into 3/4-inch to 1-inch slices and serve.

Makes 8 to 10 slices

Posted in Canadian Thanksgiving, Celebrations, Guest Posts, Holiday Recipes, Main Dishes, Salads and Salad Dressings, Side Dishes | Tagged: , , , , , , , , , , , , , , , , , , , , , , | Leave a Comment »

YIN YANG NUTTY ADVENTURE!

Posted by Zel Allen's nutgourmet on March 3, 2009

While my cookbook, The Nut Gourmet, was in the editing process, my editor suggested I include some bean spreads made with nuts. That was a great idea I hadn’t even thought of. It was my husband who came up with the idea of putting a dark bean recipe and a light bean recipe together to form the yin yang symbol. Wow! Another great suggestion I could instantly picture in my mind.

nutgourmetcover1

That very afternoon my kitchen was buzzing with the food processor in full gear as I concocted the recipe below. It makes a great party dish that can be prepared a day ahead and always gets conversation flowing.

If you’re a bit intimidated by the artistic aspect, set that fear aside and simply enjoy two separate spreads that make delicious party food. Both recipes can serve as a sandwich filling, an endive filled appetizer, stuffing for a mushroom appetizer, or just a succulent spread over whole grain bread, pita, bagels, or crackers.

Nuts Boost Nutrition

Nutritionally, you can’t beat beans for their wonderful high protein, high fiber, and generous soluble fiber that help to lower cholesterol. Besides, they’re downright satisfying.

With the addition of nuts, you’ve got an even better nutrition boost. Macadamias contain the highest level of monounsaturated fats of all the nuts. That’s the good fat that helps to lower cholesterol. And walnuts are king of the omega 3 essential fatty acids that help to reduce inflammation in the arteries and reduce the risk of coronary artery disease.

Now, what’s with the yin yang treatment? The symbol has Taoist origins. The circular form represents the universe, while the dark and light colors suggest opposites in the universe. And since nothing in this world is all black or all white, a small white dot appears in the dark portion and a small black dot accents the light section.

The macadamia-filled Chunky Cannellini Mac Spread sings a masculine hot, light, and
active yang song while the Walnutty Black Bean Spread balances with a feminine, cool, dark, and passive yin song.

While famous sculptors used a hammer and chisel to create their artistic form, my tool of choice is nothing more than the simple spoon. Here’s to delicious eats and a touch of creative joy!
yinyang
YIN-YANG NUTTY BEAN SPREAD

Yield: about 4 cups

Chunky Cannellini Mac Spread
3/4 cup raw macadamia nuts

1 (15-ounce) can cannellini beans (white kidney beans), drained
2 teaspoons seasoned rice vinegar
1 teaspoon freshly squeezed lemon juice
1/2 teaspoon salt
1/2 teaspoon dried dill weed

1. Place the macadamia nuts into the food processor and process briefly to break the nuts into smaller chunks.
2. Add the remaining ingredients to the food processor and process until thick and slightly chunky. Stop the machine occasionally to scrape down the sides of the work bowl.
3. If you prefer a smoother spread, first process the macadamia nuts into a paste in the food processor. Then add the remaining ingredients and process until smooth.
4. Transfer to one side of a serving dish and set it aside. Wash and dry the processor work bowl and blade.

Walnutty Black Bean Spread
1 (15-ounce) can black beans, rinsed and drained
2/3 cup raw walnuts
1 tablespoon umeboshi plum vinegar *
1 tablespoon water
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/8 to 1/4 teaspoon salt

2 tablespoons dried onion flakes

1. Combine the beans, walnuts, vinegar, water, cumin, chili powder, and salt in the food processor and process until smooth. Stop the machine occasionally to scrape down the sides of the work bowl.
2. Add the onion flakes and pulse until they are incorporated. Transfer to the serving dish beside the Chunky Cannellini Mac Spread, and work with the back of a spoon to form the two spreads into the yin-yang symbol. Begin by forming the Chunky Cannellini Mac Spread first. Then, the Walnutty Black Bean Spread will fall right into place. Covered with plastic wrap and stored in the refrigerator, leftover Yin-Yang Nutty Bean Spread will keep for about one week.

* Umeboshi plum vinegar is a unique vinegar made from the brine used to salt and pickle ume plums used in macrobiotic cooking. The vinegar has a tangy, salty, and delicately sweet flavor and is used sparingly as a seasoning. You can find this item in natural food markets but can easily substitute with seasoned rice vinegar.

Posted in Bean Recipes, Macadamias, Nut Nutrition, Nut Recipes, walnuts | Tagged: , , , , , , , , | Leave a Comment »

 
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