Ingredients

• 1 Tbsp. canola oil
• 8 oz. mushrooms, sliced
• ½ large onion, chopped
• 1 Tbsp. garlic, minced
• 6 oz. dry whole grain extra wide noodles
• 3 Tbsp. all-purpose flour
• 14 ½ oz. vegetable broth
• 8 oz. package of seitan
• 1 tsp. thyme, dried

Instructions

1. Heat oil in medium saucepan until warm.
2. Add mushrooms and chopped onions and sauté until onions are soft and semi-translucent.
3. Add garlic.
4. In a separate pan bring 2 quarts of water to boil. Add whole grain noodles and cook 5-6 minutes until tender.
5. Meanwhile, add flour to saucepan to create thick sauce.
6. Add vegetable broth.
7. Once sauce is boiling, add seitan and thyme.
8. Toss with cooked, whole grain extra wide noodles.

Yield: approximately 7 cups

Nutritionals (per 1 cup)

Calories: 168; Calories from Fat: 34; Total Fat: 3.6 g; Saturated Fat: 0.5 g; Trans Fat: 0 g; Cholesterol: 0 mg; Total Carbohydrates: 24 g; Dietary Fiber: 3.6 g; Sugars: 2.3 g; Sodium: 365 mg; Protein: 12 g; Vitamin A: 5.86 IU, Vitamin C: 1.93 mg; Calcium: 25 mg; Iron: 1.82 mg
*Broth nutritionals based on reconstituted Knorr® Vegetarian Vegetable Bouillon – 1 cube reconstituted.

Chipotle peppers are a wonderful way to add a smoky, spicy flavor to any dish.  This scramble is rich in flavor and texture and will be sure to be a crowd pleaser.  The addition of the chipotle peppers can be adjusted up or down depending on your spice tolerance.

Ingredients

• 1 cup diced green peppers
• 1 cup button mushrooms, diced
• 1 cup diced Roma tomatoes
• 1 cup diced yellow onion
• 8 oz pkg tempeh, diced
• 1/3 cup chipotle peppers in adobe sauce, diced
• 2 cups frozen hash browns
• 1 Tbsp canola oil
• Salt and pepper
• Juice of 1 lime
• 1 pkg. 8 inch whole wheat tortillas
• Fat free sour cream or vegan sour cream substitute

Instructions

1. Prepare and combine diced peppers, mushrooms, tomatoes, onion, tempeh, and chipotle peppers.
2. Heat canola oil in 12 inch skillet over medium heat.  Layer hash browns on bottom, then tempeh mixture on top.  Add salt and pepper to preference.  Cook over medium heat for 8-10 minutes or until hash browns are brown and crispy.  Then, using a spatula, flip over the hash brown and tempeh mixture.  Cook an additional 8-10 minutes until all vegetables are thoroughly cooked through.  Add juice of 1 lime within last few minutes of cooking.
3. Portion ½ cup into wheat tortilla and serve with sour cream substitute.

Nutritionals (per ½ cup of tempeh scramble, tortilla and sour cream not included)

Calories: 113; Fat: 3.4 g; Saturated Fat: 0.5g; Trans Fat: 0g; Cholesterol: 0 mg; Sodium: 117 mg; Carbohydrate: 15g; Fiber: 4.6 g; Sugar: 2.5g; Protein: 6g; Vitamin A: 508 IU; Vitamin C: 20.5mg; Iron: 1.5 mg; Calcium:42 mg

Seitan on a stick anyone? Seitan, with its chewy texture, makes a perfect protein to add to shish kabobs. Pair it with a little broccoli, sweet pineapple, and some peanut butter sauce for a spicy, yet sweet combination.

Ingredients:

• 1 -20 oz. can pineapple chunks in juice
• ½ cup crunchy, natural peanut butter
• ½ cup Tofutti® Sour Supreme®
• 2 Tbsp jalapeno pepper, finely diced (include seeds)
• 1-2 tsp. Tabasco® sauce (optional)
• 2 cups seitan, cubed into 1” pieces
• 4 cups fresh broccoli spears
• 12 skewers

Instructions:

1. Drain juice from canned pineapples.  Combine ½ cup reserved pineapple juice with peanut butter, Sour Supreme®, diced jalapenos, and Tabasco® sauce in a bowl.  Refrigerate for at least one hour.
2. Heat grill to medium high heat (525◦F).
3. Place seitan, broccoli spears, and pineapple chunks on shish kabobs. Brush seitan with ½ cup of the peanut butter sauce.
4. Grill for 10 minutes.
5. Serve with extra peanut butter sauce.

Perhaps you’ve noticed the current focus on fiber in foods; occurring naturally or being added. It seems we should all agree that fiber is a good thing, right? However, I would suggest that focusing on a single food component like fiber is as short sighted as most of the other exclusionary food trends we have seen, such as the quest for sugar-free foods, low-fat foods, calorie free foods and vitamin enhanced (calorie-free, sugar-free) beverages.

By focusing on a single food component to enhance health, one misses the point. More to the point, one misses the opportunity to optimize food choices to truly enhance health in a reliable, scientifically supported way.

In nature, nothing happens in a vacuum. The same goes for establishing a healthful diet; no single nutrient is going to achieve that; nutrients work together within whole foods to deliver their best benefits. When you take something out of its environment, such as isolating fiber, it cannot convey the full benefit it would have otherwise. Fiber has a role in good health specifically because of its role among other nutrients, phytochemicals, antioxidants, etc. occurring together in food.

Good sources of fiber also happen to be good sources of vitamins and minerals, and when combined with a variety of other fiber rich foods, are also good sources of plant protein.  Dried beans, whole grains and seeds offer a symphony of important nutrients as well as flavor, texture and satiety. My favorite winter ‘fast food’ is a bean and grain salad that I make with whatever vegetables are fresh and reasonably priced in the grocery store, combined with whatever bean and grain I feel like eating, from the staples in my pantry. Often I’ll add toasted sesame or pumpkin seeds if I have them. Mustard-laced homemade vinaigrette or simply a drizzle of olive oil and fresh lemon juice dress the salad very well. This is my ‘fast food’ because a large bowl of bean and grain salad will last several days and be hearty enough for lunch or dinner at a moment’s notice.

The salad pictured was made with small black beans, wheat berries, sesame seeds, blanched broccoli, celery, fresh green and red bell peppers, and red onions. However, you can use any beans you like; pinto, small white northern, Jacob’s cattle or red kidney are some that work well and taste great. Instead of wheat berries you might like to use quinoa, bulgur, wild rice or couscous. Almost any vegetables you and your family like will be good in this salad; use your favorites. You can add dressing to the salad as you are making it or just before you serve it. Additional flavor could come from fresh herbs, salt, or pepper.

To keep this process simple, soak the beans and grains in separate bowls the night before you need them. They can sit in the soaking water until you’re ready to cook. Alternatively, use canned beans and a quick cooking grain like quinoa. This is a one-dish meal you cannot go wrong with. Give your taste buds and imagination free rein and your whole body will respond with a smile!

Servings: 36-40 won tons

Ingredients

• 16 oz. can reduced sodium chickpeas
• 1 Tbsp. minced garlic
• 1 tsp. Dijon mustard
• ¼ cup tahini
• 1 cup coleslaw cabbage mix
• ¼ cup chopped cilantro
• 1 Tbsp. canola oil
• 1 pkg. won ton wrappers
• 2 Tbsp. vegan Worcestershire sauce
• 1 Tbsp. fresh-squeezed orange juice

Directions

1. Combine all ingredients, except won ton wrappers, Worcestershire sauce and orange juice in a food processor. Pulse until a thick paste is formed.
2. Place 1 heaping teaspoon of chickpea mix in center of each won ton wrapper. Fold sides together, pinch and twist to form a purse.
3. Steam 25-30 minutes in a bamboo or metal steamer.
4. In a small bowl, whisk the Worcestershire sauce and orange juice. Serve with steamed won tons.

Nutritional Facts (per 6-7 won tons plus ½ Tbsp sauce)

Calories: 280; Fat: 9 g; Saturated Fat: 1 g; Trans Fat: 0 g; Cholesterol: 8 mg; Sodium: 570 mg; Carbohydrates: 43 g; Fiber: 6 g; Sugar: 7 g; Protein: 10 g; Vitamin A: 141 IU; Vitamin C: 5 mg; Calcium: 72 mg; Iron: 3.8 mg

When the weather turns cold and the nights are long, it is time to retreat to the dishes that bring warmth and good memories.  The feature dish for this month is a vegetarian adaptation of an old family favorite.  From my family to yours, enjoy!

Ingredients

• 2 Tbsp. Canola oil
• 2 Tbsp. Whole wheat flour
• 1 cup Reconstituted CelifiberTM vegetable bouillon
• ¼ tsp Garlic powder
• 1 cup Daiya® cheddar style shreds
• 2 cups Brown rice, cooked
• 1 8 oz pkg Seitan, cubed
• 2 cups Broccoli spears, frozen
• Nonstick pan spray

Directions

1. Heat oven to 350◦F.
2. In a medium saucepan, heat oil over medium heat.  Add whole wheat flour to make a roux.  Brown slightly.
3. Gradually add vegetable broth, stirring constantly until a thick sauce is created.  Add garlic powder.  Add ¾ cup cheddar flavor Daiya®.  Remove from heat.
4. Spray 10 x 6 pan with nonstick pan spray.  Spread cooked, brown rice along the bottom of the pan.
5. Break seitan into 1 inch pieces. Layer with broccoli spears in 10X6 baking pan on top of brown rice.  Pour cheese roux over broccoli, seitan, and rice.
6. Sprinkle remaining ¼ cup Daiya® over dish.
7. Cover and bake 45 minutes or until dish reaches 135◦F.

Nutritionals (1 cup serving)

Calories: 301; Total Fat: 12 g; Saturated Fat: 2 g; Trans Fat: 0 g; Cholesterol: 0 mg; Total Carbohydrates: 32 g; Dietary Fiber: 5 g; Sugars; 2 g; Sodium: 406 mg; Protein: 16 g; Vitamin A: 744 IU; Vitamin C: 30 mg; Calcium: 65 mg; Iron: 1.6 mg

Black-eyed peas are used as part of the holiday meals during Christmas time. This recipe is delicious, nutritious and easy to prepare and all enjoy the light fluffy taste of the black-eyed peas.

Ingredients

• 1 lb Dried black-eyed peas (soaked overnight)
• ½ cup Bread flour
• 1 Tbsp Baking powder
• 1 Tbsp Dried parsley
• 1 Onion, chopped
• ½ Red bell pepper, chopped
• 1 Tbsp Seasoned salt
• 4 cloves Garlic
• Small amount of oil to pan fry

Directions

1. Drain black-eyed peas and blend in food processor with onions, bell pepper and garlic.
2. In a large bowl add flour, baking powder, and dried herbs, mix well.
3. Make this mixture into small patties.
4. Heat the small amount of oil (either canola or coconut).
5. Pan fry the patties until golden brown in a small amount of canola or coconut oil.
6. Serve with tartar sauce or cocktail sauce.

Nutritionals (per serving)

Calories: 180; Total Fat: 2 grams; Sodium: 10 mg; Fiber: 7 grams; Protein: 10 grams

In the South, Hoppin’ John is a simple side dish consisting of black-eyed peas and rice. It is a tradition in the South that eating Hoppin’ John on New Year’s Day will bring a prosperous new year filled with good luck. The peas are symbolic of pennies or coins. Collard greens are supposed to add to wealth because they are the color of money. The recipe I have created combines all of these “good luck” ingredients with the addition of a spicy vegan chorizo to make a soup that is flavorful, healthy, economical, and super easy to make. The recipe is vegan and the ingredients were all found at Whole Foods and my local Kroger grocery store. I made the soup for the first time this past January and I have had many good things happen this year, so it really works!

Ingredients

• 1 – 12 oz package Yves Veggie Cuisine™ Veggie Chorizo
• 8 cups Water, divided
• 2 Tbsp Vogue Cuisine® Instant Vegebase
• 1 – 6 oz package Uncle Ben’s® long grain and wild rice mix with seasoning pkt, uncooked
• 24 ounces Black-eyed peas, frozen
• 2 – 14.5 oz cans Diced tomatoes, no salt added
• 3 cups Collard greens, bagged, shredded, prewashed

Directions

1. In a non-stick skillet, brown the veggie chorizo on high heat until crispy edges form about 4-5 minutes.
2. While chorizo is browning bring 6 cups of water to boil in large stockpot.
3. Add Vegebase and seasoning packet from rice to boiling water and stir until dissolved.
4. Add remaining ingredients, including browned veggie chorizo and remaining 2 cups of water.
5. Bring back to a boil, cover and simmer on medium heat for 30-40 min or until black-eyed peas reach desired tenderness.

Nutritionals (per serving)

Calories: 296; Total fat: 4g, Saturated fat: 0g, Trans Fat: 0 g, Cholesterol: 0mg, Sodium: 583mg, Carbohydrates: 50g, Dietary fiber: 9g, Sugars: 4 g; Protein 16g, Vitamin A 44% DV, Vitamin C 34% DV, Calcium 13% DV, and Iron 21% DV.

This recipe meets the theme because New Years is a time to start fresh, but also a time to indulge as you say goodbye to everything from the past year. This pie can satisfy your sweet tooth, but doesn’t make you feel too naughty about your diet and those upcoming goals/resolutions you might set as you ring in the New Year. Eating this at your New Year’s celebration will remind you that healthy is easy, tastes good and doesn’t have to take too much time. Plus, you will be amazed at how creamy this pie is from the tofu…and no one will even know you snuck tofu in your pie. What a surprise your guests would get to find out that this is a delicious vegetarian treat!

Ingredients

• 1 – 12.3 oz pkg Mori-Nu® Silken tofu, firm, pressed to remove excess water
• ¼ cup Granulated sugar
• 1 cup Frozen raspberries, thawed and drained to remove excess water
• 1 each Lemon, juiced
• 1 Tbsp Lemon zest
• 1 – 1.75 oz pkg Sure Jell® (pectin) or similar brand of pectin
• 1 – 9 inch Graham cracker pie crust, prepared (or similar/homemade for vegan crust)
• Fresh or frozen raspberries for garnish

Additional Items Needed

• Food processor preferably, blender (optional)
• 1 flexible spatula

Directions

1. In a food processor or a blender puree tofu, sugar, raspberries, lemon juice, lemon zest and pectin until smooth, scraping down sides as necessary.
2. Pour into graham cracker crust and refrigerate at least 2 hours, or until firm.
3. Garnish with raspberries.
4. Chill until ready to serve.

Nutritionals (1 piece- 1/8^th pie):

Calories: 211; Total Fat: 8.7 g; Saturated Fat: 1.7 g; Trans Fat: 0 g; Cholesterol: 0 mg; Sodium: 187 mg; Carbohydrates: 29.9 g; Dietary Fiber: 1.6 g; Sugar: 19.3 g; Protein: 4.5 g; Vitamin A: 250 IU; Vitamin C: 16.2 mg; Calcium 30 mg; Iron: 1.26 mg

This recipe is adapted to be vegan and has black-eyed peas. These are a traditional “must have” for New Year’s Day in the South. It is easy to prepare which is a good idea for those who have celebrated a bit too much the night before.

Ingredients

• 1 - 14 oz pkg Gimme Lean® Sausage
• 1 Tbsp Olive oil
• 1 cup Onion, chopped
• 1 cup Green pepper, chopped
• 1 can Rotel® diced tomatoes and green chilie
• 1 – 14.5 oz can Diced tomatoes, no salt added
• 2 – cans Black-eyed peas, no salt added (such as Eden Organic®)
•  1 tsp Dried oregano
•  1 tsp Dried rosemary, crushed
• Black pepper to taste

Directions

1. Lightly brown crumbled veggie sausage in olive oil in a large skillet on medium heat.  (Note: I used a 10” cast iron deep “chicken fryer” pan for everything).
2. Add peppers and onions and cook and stir occasionally until vegetables are almost tender (about 5 minutes) adding a bit of water if it sticks.
3. Stir in the Rotel® and tomatoes, undrained.  Add drained black-eyed peas and the oregano, rosemary and black pepper.
4. Simmer on medium low about 10 minutes until flavors blend and vegetables are tender.
5. Serve over rice or cornbread.

Nutritionals (per serving)

Calories: 358; Total Fat: 5 g; Saturated Fat: 0.5 g; Trans Fat: 0 g; Cholesterol: 0 mg; Sodium: 896 mg; Carbohydrates: 54 g; Fiber: 16 g; Sugar: 7 g; Protein: 24 g; Vitamin A: 498 IU[10% DV]; Vitamin C: 50 mg [83%DV]; Calcium 145 mg [14.5% DV]; Iron: 5 mg [28% DV]