Tag Archives: tomato

Vegan Chipotle Chili Stew

vegan chipotle chili

Mmmmmmm, chili! We had a little “cold front” here in central Florida recently. It dropped down into the mid-high 40s for about 3 days in a row. It’s practically shorts and flip flops weather again, but we needed something with a little heat to warm us up. My husband hinted that it was great weather for chili, so we took out the crock put and put this fabulously spicy and smoky chipotle chili stew together! 

vegan chipotle chili

I get really excited about cold weather because it gives me excuses to experiment with various vegan chilis and stews. They’re also hearty enough that my husband will happily eat them without missing the meat, so that makes me happy. 

This chili ended up a little runnier than I was hoping because I haven’t used my crockpot in so long. I was a little rusty on which dishes need extra liquid for different cook times, etc. It turned out more like a cross between a chili and a Mexican stew, which was just fine with me! We served it over whole grain brown rice, and it turned out just wonderful! 

vegan chipotle chili

This chili has a variety of beans, bell peppers, mushrooms, and corn. I normally like to add black olives too, but I was so excited about the cold weather and the opportunity to make a batch of chili that I completely forgot. There are a lot of spices in this too for extra flavor: a few spicy peppers along with smoked paprika and chipotle, garlic etc. It has a really rich, smoky, and spicy flavor profile. If you don’t like spicy, feel free to omit the ingredients which are obviously added for extra heat, like the cayenne pepper. My mother would not go near this chili. πŸ˜‰

I also wanted to make a cream sauce to go on top of it, but my husband wasn’t in the mood for sour cream, so I whipped up an onion hemp cream sauce to drizzle over the top. Most of the flavor comes from onion powder. This worked out really well since I did not have enough fresh onion to use in the actual chili. It was a nice flavor compliment to the other vegetables and the smoky flavors in the dish. 

vegan chipotle chili

 

Chipotle Chili Stew w/Onion Hemp Cream
Serves 8
Looking for something warm and smoky to warm you up this winter? This spicy chipotle chili is an easy vegan meal. Served over whole grain rice with an onion hemp cream sauce.
Write a review
Print
Prep Time
10 min
Cook Time
5 hr
Total Time
5 hr 10 min
Prep Time
10 min
Cook Time
5 hr
Total Time
5 hr 10 min
Chili Ingredients
  1. 56 oz crushed tomatoes (2-28 oz cans)
  2. 15 oz each (appx 1 can or make from dried): black, pinto, kidney, and chickpeas
  3. 10 oz fresh or frozen corn
  4. 8-10 oz chopped fresh white button mushrooms
  5. 8-10 oz fresh or frozen chopped bell peppers
  6. 2 TB dried cilantro
  7. 1 TB chili powder
  8. 1 TB cumin
  9. 1 TB chipotle chili (omit if you do not want it spicy)
  10. 1 TB smoked paprika
  11. 1-2 tsp smoked sea salt (to taste - there is no other salt in the recipe)
  12. 1 tsp cayenne pepper (omit if you do not want it spicy)
  13. 1 tsp red pepper flake (omit if you do not want it spicy)
  14. 1 tsp garlic powder
  15. 1-2 cups water (2 for a thinner "stew" and 1/2-1 for a thicker "chili")
Onion Hemp Cream Ingredients
  1. 1/4-1/2 cup water (depending upon desired thickness)
  2. 1/2 cup hemp seed
  3. 1 tsp onion powder
  4. 2 TB nutritional yeast
  5. 1/4 tsp sea salt
  6. juice of 1/2 a lemon (add to taste)
Base Grain Ingredients
  1. whole grain brown rice - 3 cups uncooked
Instructions
  1. Put all chili ingredients in a 6 qt. crockpot and mix until well combined. Set it on high for 4-5 hours or low for 8-9 hours.
  2. Prepare rice as indicated on package before serving. We use a rice cooker, and it takes appx. 45-50 minutes.
  3. Blend all onion cream ingredient in a high speed blender until well combined.
  4. To assemble, place some rice in the bottom of a shallow bowl, spoon chili on top, and drizzle a little onion cream sauce on top. You can also top with some micro greens if you'd like. I really enjoyed the slight textural crunch and fresh flavor that they added.
Notes
  1. All of the ingredients for this recipe were organic. Please look for organic ingredients when possible.
A Taste of Two Plates http://tasteoftwoplates.com/

Quinoa Collard Wraps (Vegan)

raw vegan quinoa collard wraps

In response to all of the intricate raw food posts I’ve made over the last several months, I’ve been hearing a common question: “When do you have time to do all of that?!” Well, the truth is that I don’t, and I often had to sacrifice my sleep to complete everything on time. The learning experience was fantastic, but I need a little break, so I’m taking the month of November off to rest and do some traveling.

Like most other full time working professionals, my free time is limited to evenings and weekends, and many times after a long day, I’m just tired and don’t want to put a lot of effort info food preparation. Of course, I always want to make sure that I’m not sacrificing the quality or nutritional value of my food when I do so. I still shop almost exclusively in the produce department and make everything from scratch.

So, what was on my dinner plate this evening? Quinoa collard wraps! There is a local restaurant here where we live that makes wraps, which my husband is very fond of (I’ve never tried them). Today, he mentioned swinging by there for lunch, and I suggested that since he liked wraps so much, we should just pick up some ingredients at the grocery store to make our own much more affordably. Big thumbs up from Mr. Frugal. =D

raw vegan quinoa collard wraps

We obviously have much different tastes in food (hence the name of this blog). While he is using whole wheat tortillas and turkey in his, I love to use gigantic collard greens as wraps and fill them with vegetables. Quinoa also makes a really hearty filling for wraps. While many traditional wraps put the grains on the outside and greens on the inside, I like to reverse it! I get a lot more green in my diet this way. 

These were really easy to make. I cooked some quinoa and seasoned it like a tuna salad with celery and onion. Something that I also really love to add to quinoa is a good quality mustard. In this case, I used a 100% homemade curry honey mustard! A little of this stuff goes a long way. Use it sparingly!

curry honey mustard

Of course, you can use any kind that you like, but but seasoning the quinoa with any sauce or spread you might put in a sandwich, you don’t have to worry about it dripping out of your wrap while you’re trying to eat it.

I also added tomato, some yellow bell pepper, some spicy radish sprouts, and a few slices of homemade pickles from cucumbers that I grew on my porch. 

dill pickles

Cucumbers in brine, at the start of the pickling process.

All you have to do is layer in your ingredients and then wrap it up just like a burrito. After that, slice it in half (on the diagonal to be a little fancier), and voila!

raw vegan quinoa collard wraps

I ate two of these for dinner, and I feel very satisfied. I also met my requirement of adding something leafy and green to every meal. πŸ˜‰

This is an incredibly healthy meal for several reasons:

  • Quinoa is a great plant-based source of protein, manganese, copper, phosphorus, and magnesium. It is one of the only grains which can be considered a “complete protein”, and it also contains more minerals than other grains.
  • Quinoa contains a bioflavanoid called “quercetin”, which is also found in the skins of apples and onions. It helps to stabilize mast cells and prevent the release of histamine. If you have allergies, this is a great food to incorporate into your diet. 
  • Leafy greens are a great source of calcium in general, but collards are the best source of calcium among all leafy greens, or any other vegetable for that matter!
  • Collards are a good source of vitamin K, vitamin A, manganese, and vitamin C. 2 cups of chopped collards give you 92% of all the RDA for vitamin C. The leaves in this recipe are so large, they easily blow that out of the water. 
  • Collard greens are also a source of ALA (omega-3). Combined with vitamin K, they are a highly anti-inflammatory food.
  • Collard greens are effective at lowering cholesterol! Their high fiber content and the nutrients they contain bind to the bile acids that are released by our gallbladders after eating a fatty meal. Instead of getting reabsorbed into the body along with the fat, they pass through the intestines and existing cholesterol must be broken down to make more bile acids. This is actually the same mechanism by which some cholesterol drugs work. (Source: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=138)

Please enjoy this recipe!

Quinoa Collard Wraps
Serves 1
These quinoa collard wraps are not only easy and quick to make, they are also delicious and nutritious!
Write a review
Print
Prep Time
15 min
Cook Time
45 min
Total Time
45 min
Prep Time
15 min
Cook Time
45 min
Total Time
45 min
Wrap Ingredients
  1. 2 giant collard leaves - washed, dried, and stems shaved down flat
Quinoa Ingredients
  1. 1 cup cooked quinoa
  2. 1/2-1tsp honey mustard
  3. 1 stalk celery, finely diced
  4. 2-3 tsp red onion, finely chopped
  5. pinch or two of salt, to taste
  6. twist or two of black pepper, to taste
Other Wrap Fillings
  1. 1/4 bell pepper, cut into strips
  2. 1/2 tomato, thinly sliced
  3. 6-8 small dill pickle slices (don't skip these!)
  4. sprouts of your choice (optional for extra "green")
Instructions
  1. If you have leftover quinoa, this is a great use for it! Just mix in the "Quinoa Ingredients".
  2. If you need to cook the quinoa, follow the instructions on the package or just throw it in a rice cooker if you can't be bothered to read such things (guilty). Just make sure you rinse it first to remove residue which can result in bitterness.
  3. Chop the vegetables. If you had to cook your quinoa, mix the celery and onion in while it's still warm to soften them a bit. They are also good crunchy!
  4. Lay your prepared collard leaves down on a flat surface. Don't forget to shave the stems down with a sharp knife so the leaves can be rolled easily.
  5. Depending on the size of your collard greens, add appx 1/4 cup of quinoa (or maybe a little more or less) to the center of the leaf.
  6. Add any other wrap fillings that you'd like.
  7. Roll it up like a burrito.
  8. Slice it up and eat it!
A Taste of Two Plates http://tasteoftwoplates.com/

Mushroom Taco Lettuce Wraps (Raw Vegan)

mushroom taco lettuce cups

I’m still working on the recap of the second half of my advanced raw cuisine class, but until I have all of the blog posts up, I still have to feed myself and my husband, so that leaves a lot of room for experimentation. These mushroom taco lettuce wraps are what I put together for dinner tonight, and there was enough leftover to have for lunch tomorrow too. For tomorrow’s lunch, I’ll be chopping up some romaine and taking the leftovers as a taco salad. =D

mushroom taco lettuce cups

I took a vacation immediately following the completion of my culinary classes, and returned with a strong desire to go back to my low fat lifestyle after 4 months of culinary classes and a vacation that was vegan, but contained far too much fat. I went on a cruise and although the wait staff was very good at honoring my requests that everything be vegan and gluten free, much of it was cooked and laden with oils. I was too polite to send the food back since they had worked so hard to accommodate my food allergies. I tried to eat fresh fruits for breakfast and salads for lunch, but it wasn’t enough. On a plant-based diet, just putting oil and vinegar on a salad can result in at least 30% of the day’s calories coming from fat! That doesn’t even include fats from whole food sources. 

I am a firm believer in Dr. T. Colin Campbell’s research and approach on diet, whole foods, and macronutrients. In his latest book, Whole: Rethinking the Science of Nutrition, he discusses that the ideal macronutrient ratio is 80/10/10 (carbs/protein/fats). He is not the first expert to express this opinion either. Douglas Graham’s book, The 80/10/10 Diet, goes into a lot of detail about this topic as well (I recently finished this book and hope to get a review written in the coming weeks). 

I have experimented with this very low fat way of eating before, and not only did I have more energy, I also slept much better. I had been tracking my sleep for over a year on my FitBit, looking for ways to improve my sleep, and I noticed a drastic reduction in the number of sleep disturbances after eating this way for only a couple of days. The number of disturbances remained low until I started adding more fats back into my diet again. My skin complexion also seems to be much better with less fat in my diet. Ultimately, I just feel better and have more energy.

Anyway, for this reason, I’ve been striving to keep my diet very fresh and clean since I’ve been home. My fats have been very low, and since I aim for a weekly average of 10% fat, I added a small amount of avocado oil to the mushrooms in this dish to give them a bit more texture. Despite that, my omega fatty acids for the day were still balanced and I am still within range for my macronutrient ratios for the week! There is a total of 1 TB, but it is meant to be served as an appetizer for 4 people, and if you feel very strongly about omitting oils completely from your diet, you could leave it out (or you could add more for a richer mouthfeel). 

I hope you enjoy this recipe! It’s easy to make, very healthy and fresh, and the final outcome is visually appealing as well if you might have guests coming to visit. πŸ™‚

mushroom taco lettuce cups

Raw Vegan Mushroom Taco Lettuce Wraps
Serves 4
These raw vegan mushroom taco lettuce wraps are a satisfying and lean appetizer, full of flavor, and easy to make!
Write a review
Print
Prep Time
15 min
Cook Time
1 hr
Prep Time
15 min
Cook Time
1 hr
Ingredients
  1. 1 head of Boston, Butter, or Bibb lettuce
  2. 8 oz white button mushrooms, diced
  3. 1 TB avocado oil (see notes on different oils)
  4. 2 TB of your favorite taco/fajita seasoning mix (refer to notes for one I like to use)
  5. 2 large ripe tomatoes, diced
  6. 1/2 yellow or orange bell pepper, diced
  7. 1/4 cup cilantro, chopped (or more if you love it as much as I do)
  8. 1/4 cup red onion, finely diced
  9. 1/4 sprouted mung beans, lentils, or a mix (optional, but makes it a bit more hearty and increases the protein)
  10. 1 tsp fresh lime juice
  11. pinch of salt (or two!)
  12. 1/2 tsp cumin
  13. 1/2 tsp smoked paprika
Instructions
  1. Toss chopped mushrooms, avocado oil, and taco seasoning together until mushrooms are well coated. Put in a covered glass bowl (either with a lid or with plastic wrap - no towels - you don't want the moisture to escape) and put in a dehydrator at 145 for 1 hour. (See note about temperature.)
  2. Separate the lettuce leaves from the head, clean, dry, and set aside.
  3. The remaining ingredients are for the salsa. Mix them together in a bowl and set aside to marinade while the mushrooms are sweating.
  4. When the mushrooms are ready, place some lettuce leaves onto a plate, and spoon on the salsa and seasoned mushrooms. Top with a cilantro leaf to make it extra fancy.
Notes
  1. The taco seasoning I use is from a local shop called "Penzeys Spices". They make it for chicken, but I love it on mushrooms! https://www.penzeys.com/online-catalog/chicken-taco-seasoning/c-24/p-516/pd-s
  2. You can use a different oil than avocado if you like, but I like this one for it's truly neutral flavor. From a health perspective, I normally prefer flax oil as it's the only plant based oil with more omega 3 than 6.
  3. If you are opposed to eating oil and very strict about eating 100% whole plant foods, you could omit it. If you want a richer mouthfeel for the mushrooms to be more "meaty", you could alternatively add more.
  4. If you do not have a dehydrator, you can marinade the mushrooms overnight instead. A little extra salt will help them to release their juices.
  5. Using your dehydrator at 145 for the short period of time called for in the recipe will not result in the internal temperature of the food being heated that high. It will still be well within range to still be considered raw. When I removed the mushrooms, they were "lukewarm" to the touch. The goal is to just help them "sweat" a bit.
  6. This recipe is meant to be eaten as an appetizer for 4 (or 2 for 2 meals each). That works out to only 3/4 tsp oil per serving.
A Taste of Two Plates http://tasteoftwoplates.com/

Advanced Raw Cuisine: Day 10

raw vegan tomato filet and cheese crisps

Day 10 of Advanced Raw Cuisine at Matthew Kenney academy is completed!

What a busy day! As we are nearing the half way point, the midterm exam was today! After the text was completed, it was time to check in on the nut cheeses that have been aging in the fridge.

The big yellow one in the back left position is a cashew and probiotic powder cheese with parsley, turmeric, onion powder, garlic, and black pepper. It has a wonderful rich and cheesy flavor. After it warms a bit, it is also spreadable. 

The large orange wedge in the back right position is macadamia and fermented coconut water with smoked paprika and caraway seed. This one will be smoked with the smoking gun after it is done curing in the fridge. 

In the front right position is a macadamia and rejuvelac cheese with dill, and in the front left position is a sweet and spreadable cheese of brazil and pine nut, fermented with water kefir, and seasoned with honey, cinnamon, cardamom, and dried figs. 

raw vegan fermented nut cheeses raw vegan fermented nut cheeses raw vegan fermented nut cheeses raw vegan fermented nut cheeses raw vegan fermented nut cheeses raw vegan fermented nut cheeses

After checking in on the cheeses, we put together a light and simple dish of filleted heirloom tomatoes, tossed with a bit of olive oil, salt and pepper, and plated with the basil butter made during the first week of the class. It was topped with the cheese crisps we made yesterday and some micro greens. I choose to use some micro basil from my porch garden. πŸ™‚

If you’d like to make something similar there is a great recipe for “herbed crackers” in Everyday Raw by Matthew Kenney. To make them more cheesy, simply add more nutritional yeast. 

raw vegan tomato filet and cheese crisps raw vegan tomato filet and cheese crisps raw vegan tomato filet and cheese crisps

After enjoying a nice appetizer, we got a sneak peek of the pastry work that we will be doing in week 3. We started a batch of cinnamon rolls! We made a dough that was rolled out and then added a spiced paste and some crushed nuts and dried fruit. They were put in the freezer to set up, and at the start of week 3, we’ll be slicing them and warming in the dehydrator, to be served with some special sides and a surprise beverage!

raw vegan cinnamon rolls raw vegan cinnamon rolls raw vegan cinnamon rolls

 

To finish off the day, we had the opportunity to design our own enhanced sauce in the form of a frozen butter that could be served with either our cinnamon rolls, or a bread loaf that we will learn how to make next week. I chose to make a spicy chocolate butter that will be paired with the cinnamon rolls, and have included the recipe below for you. πŸ™‚

Here are some shots of it fresh out of the blender and in the silicon trays. It would also be good on its own as a chocolate sauce to drizzle over some ice cream. 

raw vegan spicy chocolate butter raw vegan spicy chocolate butter raw vegan spicy chocolate butter

Mayan Chocolate Sauce / Frozen Chocolate Butter
A warm and spicy chocolate sauce, which can also be frozen into a chocolate butter.
Write a review
Print
Ingredients
  1. 1/4 cup avocado oil
  2. 2 TB coconut oil
  3. 2 TB agave syrup
  4. 2 TB cacao powder
  5. 1 tsp chili powder
  6. 1/4 tsp cinnamon
  7. 1/4 tsp chipotle smoked sea salt
  8. pinch cayenne pepper
Instructions
  1. Blend all ingredients in a high speed blender until perfectly smooth. Use immediately either as a chocolate sauce on an ice cream, or freeze into silicon molds to use as spicy chocolate butter on your favorite warm dessert for a textural treat.
A Taste of Two Plates http://tasteoftwoplates.com/

Advanced Raw Cuisine: Day 7

raw vegan apple pear crumble with almond milk gelato

Day 7 of Advanced Raw Cuisine at Matthew Kenney Culinary completed!

I’ve had such a fun time working on everything today with many opportunities to exercise my creativity. I’ve learned so much while taking these courses, not only about flavors and techniques, but also about art. My plating skills have improved dramatically, and as an artist, these playful arrangements translate into more lessons for me than just those with culinary applications. They have made me a better photographer, causing me to reconsider placement of the people and objects in my portraits. 

The day was started by adding some sliced apples and pears into a water bath for a little more practice with the sous vide technique. Following that, we learned about and executed two “amuse bouche” dishes. According to Wikipedia, “amuse bouche” literally means, “mouth amuser”. It is a 1-2 bite sized course that is both intense and playful.

We were given the freedom to create two of our own amuse bouche plates. My selections were inspired by the produce and herbs that I’ve been growing in my garden this summer, and by Florida grown produce in general. I tried to include local components in each dish (some as local as my patio).

The first plate includes some of my favorite flavors. It is small sampling of red and yellow grape tomatoes, cucumbers, radishes, and scallions atop a parsley and dill hemp seed pesto, which acts as both a surprise element in the dish, and a punch of flavor. 

Recipe link: Parsley and Dill Hemp Seed Pesto

raw vegan amuse bouche raw vegan amuse bouche

I wanted my second amuse bouche to be plated differently from the first, and I wanted a way to transform a classic non-vegan hors d’oeuvre into a healthful raw vegan version. In this dish, I created my version of “prosciutto and melon” using hami melon (sometimes called “Honey Kiss melon”), marinaded red pepper, and Florida avocados with a basil and ginger cucumber sauce. I was very pleased with the result. 

Recipe link: Bell Pepper ‘Prosciutto’ and Melon

raw vegan melon and prosciutto raw vegan melon and prosciutto

While I was busy snacking on my amuse bouche creations, we learned how to use the dehydrator as a “hot box”, which is very handy for creating a “wilted greens” texture, but leaving them completely raw with all of their precious nutrients and enzymes in tact, as the temperature remains at or below 115. 

The salad we made with this technique was a simple spinach salad tossed with some olive oil and lemon, and included a little bit of our macadamia nut goat cheese, some chopped golden raisins, and some pine nuts. Two thumbs up from the husband on this one! We ate it for dinner. πŸ™‚

raw vegan wilted spinach salad raw vegan wilted spinach salad raw vegan wilted spinach salad

After the salad, it was time for dessert. With all of the components for the apple pear crumble ready to go, all that was needed was to plate it. I had enough to make a few of them, so I plated it 2 different ways to see how it would look. Which one do you like best? πŸ™‚

This dish is comprised of the apples and pears that were in the sous vide earlier today. We were told to cut them with final plating in mind. I made very thin round slices on the mandolin, sans cores. In one plating, I rolled them up; in the other, I left them them flat. They are topped off with the oat crumble that we put in the dehydrator yesterday, along with the almond gelato that we also made yesterday. I got a little more practice making perfectly shaped quenelles. I think I’m getting the hang of it! The whole thing is topped off with a little bit of star anise syrup that we made today and a pinch of star anise for garnish. I love that stuff!

If you’d like to make this yourself at home, Matthew Kenney’s book, Everyday Raw Desserts, from pages 118-129, contains a variety of recipes for crumbles, cobblers, and ice creams that you can mix and match to make any number of similar desserts.

raw vegan apple pear crumble with almond milk gelato raw vegan apple pear crumble with almond milk gelato raw vegan apple pear crumble with almond milk gelato raw vegan apple pear crumble with almond milk gelato raw vegan apple pear crumble with almond milk gelato

We ended the day by starting on an advanced pickling assignment. We are making quick pickles here, so the process includes some vinegar, as well as salt, which helps them to be ready quicker than a traditional salt brine only ferment. The class is only 4 weeks, so this method is understandable. We were allowed to experiment with flavors and ingredients that we thought might go well with our aged cheeses. I love pickling experiments, so I made two different jars – one with fruit and another with vegetables. 

My fruit pickles are: elderberry, lavender, apple, ginger, peeled muscadine grapes, and cinnamon. 

My vegetable pickles are: squash, carrot, shallot, turnip, radish, portobello, chili pepper, peppercorn, dill, and smoked sea salt. 

If after 4-5 days, they turn out well, I’ll share the exact recipes. πŸ™‚

pickled fruit pickled root vegetables

Parsley and Dill Hemp Seed Pesto (Raw Vegan)

raw vegan amuse bouche

It’s no secret that I love pesto, and I love to experiment with different varieties because of all the herbs that I’m growing. I’ve been trying to squeeze in as many uses as I can for them before the weather cools and they are no longer flourishing. This parsley and dill hemp seed pesto was created as part of a class assignment, through Matthew Kenney Culinary, to create two amuse bouche dishes.

The pesto is the base for this particular dish, atop which is stacked some red and yellow grape tomatoes, chopped cucumber, thinly sliced radishes, scallion, a few alfalfa sprouts, and some sprigs of dill. A tiny pinch of salt is sprinkled on top to tenderize and enhance the flavor of the vegetables. Every tiny mouthful allows for a little variation in which vegetables are paired with the pesto. It was really wonderful. I enjoyed both eating it and plating it.

Parsley and Dill Hemp Seed Pesto (Raw Vegan)
A delicious herbal pesto made from parsley, dill, and hemp seed. Parsley is a great source of iron and hemp seed is not only a source of good fats, but also offers a full range of essential amino acids.
Write a review
Print
Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
Ingredients
  1. 1/2 cup parsley, loosely packed
  2. 1/2 cup dill, loosely packed
  3. 1 clove garlic (bonus: use fermented garlic to add some probiotics)
  4. 2 TB hemp seed
  5. 2 TB cup extra virgin olive oil or flax seed oil
  6. 1 TB nutritional yeast (optional if you feel opposed to eating it, as it is not truly raw)
  7. 1/4 tsp sea salt
  8. few twists of black pepper, to taste
Instructions
  1. Mix all ingredients in a food processor until herbs are thoroughly and finely chopped. This produces a chunky pesto. If you'd like a smoother pesto, use more olive oil.
Notes
  1. Use 1 tsp dried garlic for a milder garlic flavor.
A Taste of Two Plates http://tasteoftwoplates.com/

Advanced Raw Cuisine: Day 5

raw vegan corn and mint ravioli

I just completed day 5 of the Advanced Raw Cuisine course through Matthew Kenney Academy. What a wonderful experience my first week has been so far. We covered different types of sauces extensively every day, putting our lessons into practice with a variety of delicious recipe creations. For many of these recipes, we also learned new techniques for food preparation. 

Today, we learned about a 5th type of sauce used in raw cuisine, the “enhanced sauce”. This group of sauces is quite versatile. They are emulsified and using the basic method, they can be used to create either a light and silky smooth sauce, a butter, or an ice cream. For today’s lesson, we used this technique to create a tangy “tomato fondue”, which was used as a sauce in a raw ravioli dish that we plated later in the day.

raw vegan tomato fondueraw vegan tomato fondue raw vegan tomato fondue

While the sauce was warming and thickening in the dehydrator, we created a second enhanced sauce. We were given the option of creating either an olive oil ice cream or a basil butter. I chose the basil butter because I grow my own basil, and I love being able to make recipes with food that I’ve grown myself. This creation went straight from the blender into the freezer to use at a later time. 

basil

When the tomato fondue came out of the dehydrator, it was time to assemble and plate the rest of the ravioli components. We made the corn and mint pesto, which you can see hiding between the coconut wrapper squares  in some of the photos, and we also tossed a little baby arugula with a little olive oil, pine nuts, salt and pepper to help break up the color and spacing on the plate. I had the coconut wrapper squares that were prepared and cut up for the previous day’s lesson all ready to go! 

Bonus: The mint came from my garden. It’s really rewarding to be able to use my own herbs in these recipes!

This is the final result. The whole dish came together beautifully. I was able to put it together quickly and have it ready for lunch time. The tomato fondue was savory, tangy, and had a buttery, but light consistency. The corn and mint pesto was very slightly sweet and refreshing. The coconut wrappers were infused with a bit of carrot and also offered a subtle sweetness to contrast the tanginess in the sauce. They also contributed a more solid, but still soft texture. The arugula tossed with olive oil and lightly seasoned added just a hint of bitterness and saltiness, which nicely balanced the whole dish, both in flavor and in plating. I was thrilled with how well this turned out.

raw vegan corn and mint ravioli raw vegan corn and mint ravioli raw vegan corn and mint ravioli raw vegan corn and mint ravioli

The final project of the day was to get started on some macadamia nut “goat” cheese, which will be used in some recipes over the next few days (and probably plenty of snacking too). πŸ™‚

raw vegan macadamia nut goat cheese raw vegan macadamia nut goat cheese

 

Bloody Mary Gazpacho (Raw Vegan)

raw vegan bloody mary gazpacho

To finish off the 10th day of my raw food classes, we were tasked with a challenge to come up with an original recipe based on a set of given criteria (I won’t spoil the fun for anyone who wants to take the class – no cheating!). Ultimately, my strange thought process led me to create a Bloody Mary Gazpacho. 

I was really pleased with myself when I tasted the final result. The soup base does indeed taste like a fresh Bloody Mary base, and all without the need for any animal products (goodbye Worcestershire sauce!) or heat treated juices that are devoid of nutrition. This particular dish is loaded with vitamin C and vitality! 

Part of the assignment was to get fancy with the presentation, so I had a lot of fun with the plating, but if that’s not your thing, feel free to just dump your vegetables right on top. 

raw vegan bloody mary gazpacho

Bloody Mary Gazpacho
Serves 2
A savory twist on the traditional gazpacho, this dish is infused with rich Bloody Mary flavors that combine smokey, sweet, and slightly spicy. Your friends will swear they're eating cooked food!
Write a review
Print
Prep Time
40 min
Total Time
40 min
Prep Time
40 min
Total Time
40 min
Chopped Vegetable Ingredients
  1. cucumber, small dice - 1/2 cup (appx 1/2 large cucumber)
  2. yellow bell pepper, small dice - 1/2 cup
  3. tomato, chopped roughly to small dice - 1/2 cup
  4. green olives, rough chopped - 1/4 cup (I used Castelvetrano olives - my new favorite!)
  5. shallot, minced - 2 TB
  6. fresh parsley, finely chopped - 1 TB
  7. carrots - 1/2 carrot - cut paper thin on mandolin
Bloody Mary Gazpacho Soup Base Ingredients
  1. red sweet pepper, chopped (appx 2-3 small peppers) - 1/4 cup
  2. pearl and/or plum tomatoes, chopped - 1 cup
  3. sun dried tomato, chopped - 1/4 cup + 2 TB
  4. celery juice - 1/2 cup (juice of 4-5 stalks)
  5. lime juice - 2 TB (juice of 1-2 limes)
  6. wasabi powder (all natural - make sure there are no additives!) - 1/2 tsp
Instructions
  1. Put sun dried tomatoes (for soup base) in warm water to soak for 10-15 min while you prepare the chopped vegetables and marinade.
  2. Juice the celery and the limes.
  3. Chop the vegetables and add all of them except the carrots to a medium sized mixing bowl.
  4. Add the marinade ingredients to the chopped vegetables and mix until well coated. Let it sit while you make the sauce.
  5. Add all of the sauce ingredients to the blender on high speed until smooth and well combined. If you want to thin it out a bit, you can add a little bit of filtered water, 1 TB at a time.
  6. Divide the chopped vegetables into two portions - one for each plate.
  7. For each plate: If you want to get fancy, line a ring mold with the sliced carrots. It helps to have them in a bowl of water so they stick together better. Then, fill the ring mold with half of the chopped vegetables and pack it down. Juices will leak out and this is ok. Pour appx half of the soup mix into the bowl BEFORE removing the ring mold. Let the juices mingle and swirl them with a spoon for an even consistency. Then, carefully, remove the ring mold, and garnish with some fresh herbs.
  8. If you want a more rustic dish that looks like a traditional gazpacho, then add the soup base to the bowl first, forget the ring mold, and add the vegetables right on top. Use the shaved carrots as a garnish around the edges of the soup.
Notes
  1. If you REALLY want to, you can thin out the soup base to make it a more drinkable texture and it does make an excellent vegan Bloody Mary base.
  2. If you add some flax seed to the water that the carrots are in, they will adhere together even better.
  3. You can find ume plum vinegar at any Asian grocery story or you can order it online. I like this one: Eden Foods Selected Ume Plum Vinegar -- 10 fl oz
  4. The ume vinegar really does provide a depth of flavor, even though there is a small amount. If you can't find it, you can try substituting with ACV and then adding an extra 1/2 tsp of dulse flakes to increase the "fishy" factor.
  5. You can probably use coconut aminos in place of the tamari if you prefer.
  6. The smoked spices REALLY make the flavor pop on this. Please don't omit them. I used an applewood smoked sea salt from a local spice company, but you can use any that you like which has a strong wood-smoked infusion of taste and fragrance.
A Taste of Two Plates http://tasteoftwoplates.com/

Fundamentals of Raw Cuisine – Day 2

raw vegan lasagna

I just finished day 2 of “Fundamentals of Raw Cuisine“, a course offered online through the Matthew Kenney Academy. It’s been a great experience so far. It’s very labor intensive and I’m so thankful that I was able to do this as an 8-week course. There is going to be a lot of stuff happening in my kitchen this weekend as I attempt to finish Day 3 on Saturday and Day 4 on Sunday!

To start Day 2, we learned about flavor balancing, and we made some seasoned almonds in the dehydrator that will be used for a recipe later in the week (Day 6), so I’ll post a photo of them at that time. Following that, more knife skills! We do cutting exercises every day to learn better grip and control of both the knife and the food being cut. I’m sure it will save me from many future accidents! I think they are getting a little better, but I still need more practice.

chef knife skills exercise

 

We also learned about plating guidelines and put that into practice with two beautiful raw vegan dishes: red beet ravioli and lasagna. I have learned to much from this course in the mere two days of work that I have completed.

Both recipes can be found in the book, Raw Food/Real World: 100 Recipes to Get the Glow. Highly recommended!

The knife skills and the plating guidelines have helped me tremendously. Plating food really IS an art form. I really feel that these are probably the best food photos I have ever taken, thanks to the new things I have learned and incredibly helpful feedback from the instructors.

I’m definitely looking forward to day 3, because I peeked ahead and I get to make smoothies and pickles! =D

raw vegan red beet ravioli raw vegan red beet ravioli raw vegan red beet ravioli raw vegan lasagna raw vegan lasagna raw vegan lasagna

Radish and Caraway Gazpacho + Heart Disease

Raw Vegan Gazpacho Soup

This is a difficult recipe post for me to make. I am a little behind in my recipe postings for two very good reasons:

  1. My grandfather is in the hospital dying of heart disease. He was an active man who was never overweight.
  2. I am working to complete a certificate in Plant-Based Nutrition through Cornell University.

The course material is very timely for me. We have been extensively covering the role that diet plays in the development of heart disease and cancers, the two consistent top causes of death in the United States. These are diseases of affluent nations. The richer we are, the poorer our diets become, full of processed foods and animal proteins.

The Heart Disease Epidemic

According to the CDC, about 600,000 people die from heart disease in the US per year. That is 1 in every 4 deaths. This is an epidemic. Conservatively, the CDC says that about 200,000 (1/3) of heart disease deaths are preventable with diet. However, based on the lifetime work of T. Colin Campbell, PhD, author of The China StudyWhole: Rethinking the Science of Nutrition, and The Low-Carb Fraud, he estimates that a full 90% of heart disease is preventable with the proper diet. The more calories we take in from unrefined plant foods instead of animal proteins and processed foods, the less we die from heart disease and cancer as a species. 

Heart disease deaths vs intake of plant food

Dr. Caldwell Esselstyn Jr, a respected surgeon who directs the cardiovascular prevention and reversal program at The Cleveland Clinic Wellness Institute, has had great success in halting and reversing heart disease among inoperable patients. His patients, “…agreed to follow a plant-based diet with <10% of calories derived from fat. They were asked to eliminate oil [except flax seed], dairy products … , fish, fowl, and meat. They were encouraged to eat grains, legumes, lentils, vegetables, and fruit. Cholesterol-lowering medication was individualized. The only goal was to achieve and maintain a total serum cholesterol of <150 mg/dl”.

He has also written a great article about abolishing heart disease on Dr. Campbell’s Center for Nutrition Studies website. Here are some of the highlights:

  • Autopsies from soldiers in the Korean and Vietnam wars revealed an 80% rate of coronary heart disease. The median age was 20. 
  • A study of autopsies from accident, homicide, and suicide victims aged 16-34 revealed heart disease in every single one.
  • When the Nazis invaded Norway and seized all of their livestock, the people subsisted on whole grains, legumes, fruits, and vegetables. Their rates of death from heart disease and stroke plummeted, but went back up to pre-occupation rates when their livestock was returned. 
  • As Western culture has permeated into Asia, these countries have started to adopt our bad dietary habits. They are shifting away from strongly plant based diets and starting to consume more animal proteins and processed foods. Coronary artery disease is predicted to become the #1 global disease burden by 2020.

The Hearth Healthy Diet

Based on the work of these men, and many others on the forefront of this research, the ideal diet for human health is a whole foods plant based diet. We receive the right balance of macronutrients automatically when we eat whole unprocessed foods grown from the ground. Dr. Campbell’s latest book, Whole: Rethinking the Science of Nutrition, spells it out:

β€œThe ideal human diet looks like this: Consume plant-based foods in forms as close to their natural state as possible (‘whole’ foods). Eat a variety of vegetables, fruits, raw nuts and seeds, beans and legumes, and whole grains. Avoid heavily processed foods and animal products. Stay away from added salt, oil, and sugar. Aim to get 80 percent of your calories from carbohydrates, 10 percent from fat, and 10 percent from protein.”

Note: Dr. Esselstyn noted that the exception to the rule for oils is flaxseed oil, as it is the only one that contains more omega-3 than omega-6 fatty acid.

I am starting to incorporate more of these practices into my own diet, as I am constantly looking for ways to continue improving my own health. Going forward, more effort will be made for my recipes to follow the protocols outlined above that science is validating are correct for our species. 

Heart Healthy Gazpacho with Radish and Caraway
Serves 2
This is a heart healthy variation of gazpacho, which incorporates radish and caraway seed for a subtle punch of flavor. It follows the low fat whole foods plant based approach for heart health as outlined by the research of Dr. Caldwell Esselstyn and T. Colin Campbell, PhD. The only acceptable oil to use in small quantities is flax seed oil, which contains more omega-3 than omega-6.
Write a review
Print
Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
Ingredients
  1. 2 cucumbers
  2. 1 red bell pepper
  3. 1/2 small red onion
  4. 6 radishes
  5. 5 medium sized vine ripened tomatoes (I grew mine!)
  6. 1 clove raw garlic (probiotic upgrade: 5-6 ACV fermented garlic cloves)
  7. 2 TB flax seed oil
  8. 1/4 tsp sea salt
  9. 1/2 tsp caraway seed
  10. 1/4 tsp cumin
Instructions
  1. Finely chop 2-4TB of each vegetable and set aside to stir into the soup.
  2. Add everything else to a high speed blender (Vitamix is my preference) and blend thoroughly until everything is smooth and well incorporated.
  3. Pour into two large bowls and sprinkle the chopped vegetables in.
Notes
  1. Makes two large meal-sized servings or 4-6 appetizer/side servings.
  2. I also tried the soup with a quick pesto recipe (basil, flax oil, sea salt, pepper, garlic, sun dried tomato, hemp seed, and some nutritional yeast), and mixed it in. Two thumbs up from my mom and sister.
A Taste of Two Plates http://tasteoftwoplates.com/