Smokin’ Ground Tempeh

Smokin' Ground Tempeh

Looking for a healthy meat substitute that is both easy to prepare and satisfying? Consider trying tempeh, a fermented soybean food that is packed with nutrition. Highly versatile, tempeh can serve as a hearty main ingredient in a wide variety of tasty vegetarian meals. Enjoy this delicious recipe in a wrap, put it on top of your favorite salad, or pasta.

Amy Gilman, Dietetic Student
Yield: 24 -1/2 cup servings

Ingredients: Tempeh

  • 2-8 oz pkg Tempeh (Soy by Lightlife®)
  • 2-6 oz pkg Smoked Tempeh Strips (Lightlife®)
  • 6 cups Water
  • 1 Bay Leaf
  • ¼ tsp Salt

Ingredients: Sauce

  • 2 Tbsp Safflower oil
  • 6 cloves Garlic, minced
  • 1 large Onion, chopped
  • 2 Chipotle peppers, finely chopped
  • 1 Tbsp Adobo sauce (reserved from chipotle peppers)
  • 1 large Jalapeno, finely chopped (optional for extra heat)
  • 1 small can Tomato paste
  • 1 cup Vegetable broth
  • 1 Tbsp Chili powder
  • 1 Tbsp Paprika
  • 1 Tbsp Brown mustard seeds
  • 1 Tsp Fresh ground pepper
  • 1 Tsp Salt
  • 1 large can Diced tomatoes
  • 1 can Stewed tomatoes
  • ½ tsp Liquid smoke
  • ½ cup Cilantro, finely chopped


  1. Remove tempeh from packages.
  2. Add 6 cups of water, bay leaf, and ¼ tsp salt to 10-quart stock pot. Bring to boil.
  3. Boil the 2 packages of tempeh (soy) for 10 minutes in salted water.
  4. Remove, place in a large mixing bowl and let cool.
  5. Once cool – grind all of the tempeh in a food processor and then set aside.
  6. Prepare ingredients for the sauce: mince the garlic, chop the onion, chop two chipotle peppers from the can of adobo sauce, and chop the jalapeno.
  7. In a 10-quart stock pot add oil and heat on medium heat.
  8. Add garlic, onion, chipotle peppers, adobo sauce, jalapeno, and tomato paste. Cook until the onion starts to become translucent (the goal is to infuse the flavors into the oil and to cook out the raw taste of the tomato paste). Mix with wooden spoon.
  9. After approximately 3-5 minutes, add the vegetable broth and mix until a soupy consistency forms.
  10. Add chili powder, paprika, brown mustard seeds, fresh ground pepper, salt, diced tomatoes, and stewed
    tomatoes and mix thoroughly.
  11. Bring the temperature of the mixture up slightly above medium, to the point just before a simmer.
  12. Add liquid smoke and mix thoroughly (it is very important to mix this ingredient all the way through the
    mixture). This will add a nice, hickory smoke flavor.
  13. Add tempeh to mixture; bring to a simmer and cover.
  14. Stir mixture every few minutes to prevent it from sticking to the bottom of the pot.
  15. Cook for 30 minutes. Taste mixture and adjust seasoning as you see fit (adding more chili powder, paprika, salt
    and/or pepper).
  16. Cook for another 30 minutes.
  17. Add cilantro to the mixture – mix thoroughly and let cool.
  18. Enjoy your tasty dish!

Nutritional Information (1/2 cup):

Calories: 100; Fat: 4 g; Saturated fat: 0 g; Cholesterol: 0 mg; Sodium: 390 mg; Carbohydrates: 10 g; Fiber: 3 g; Sugar: 3 g; Protein: 7 g; Vitamin A: 10% DV; Vitamin C: 20% DV; Calcium: 2% DV; Iron: 15% DV

Polenta Pizza

polenta pizzaPizza night has taken a new twist at my home. The usual flour based crust has now been replaced by polenta. Instead of the pizza stone we now use our trusty cast iron skillet. Pizza night will never be the same again.


  • 3 cups water
  • ½ tsp. salt
  • 1 cup polenta
  • 1 Tbsp. olive oil
  • 1 cup diced onion
  • 1 cup diced green pepper
  • 3 cups sliced mini portabella mushrooms (8 oz. box)
  • 2/3 cup prepared hummus
  • 1 cup halved grape or cherry tomatoes
  • 12 inch cast iron skillet


  1. Preheat oven to 350 degrees Fahrenheit.
  2. Add salt to water and bring to a boil over high heat.
  3. Reduce to medium low heat and add 1/3 cup polenta.
  4. Stir for 2 minutes until thickened, then add remaining polenta and stir until creamy, approximately 8-10 minutes.
  5. While the water is boiling, heat olive oil in a cast iron skillet over medium high heat.
  6. Add onion, green pepper, and sliced mushrooms. Saute until soft, approximately 3-4 minutes. Remove vegetables from skillet.
  7. When polenta has cooked, spread the polenta evenly in the still warm cast iron skillet. Spread hummus over polenta and spread onion, pepper, and mushroom mixture over hummus. Spread cherry or grape tomatoes on the pizza.
  8. Place polenta pizza in oven for 15 minutes.

Note: polenta pizza may need to be served with a spoon if served straight from the oven. The polenta will become firm and be easier to cut when it cools.

Early Summer; Garlic Scapes

garlic scapesOne of the delights of visiting your local farmers market is to observe the march of produce across the months, throughout the year. Each season provides an opportunity to discover extraordinary varieties of ordinary fare. Garlic scapes, with their wildly twisted shapes are a perfect, early summer example of this. As a member of the allium family, they are not only delicious but also have healthful properties, similar to garlic itself.

Throughout history, Allium sativum has enjoyed a reputation rich in folklore for its magical and medicinal properties. A member of the lily family, which includes onions, chives, shallots and leeks, garlic is one of the oldest cultivated plants, appearing as a staple in the Sumerian diet according to Sanskrit documents written over 5000 years ago. Ancient Egyptian, Greek and Roman literature is rich with reference to garlic acting as an aphrodisiac as well as promoting health, courage and bravery.

Current research supports a role for garlic in enhancing immune function and improving health. Allium sativum is being studied extensively for its potentially protective role in the initiation, development and progression of cancer and heart disease. The beneficial compounds thought to be functioning in these processes are referred to as phytochemicals or plant chemicals and may be acting as antioxidants, tumor suppressants, or detoxifying agents. The compounds have been studied in several forms, as isolated supplements or as a whole plant. Not surprisingly, it has been the whole plant, delivered as part of a healthful diet, which has proven to be most effective in the process being studied. A vegetarian diet is rich in phytochemicals including indoles, phenols, isothiocyanates, flavones, coumarins, plant sterols and stanols, ascorbic acid, carotenes, retinols and tocophereols, which continue to be studied for their evident roles in supporting immune function and reducing the risk and effects of chronic disease.

The firm yet pliable slender green stems of garlic scapes, complete with unopened flower buds, have a fresh, mildly garlicky flavor and crisp texture. Scapes can be enjoyed both raw and cooked. Sliced or chopped into a salad, their flavor is subtle and their crunchy texture holds up well with dressings.  Added to sliced sweet peppers and mushrooms for a quick stir-fry, they can top any cooked whole grain for a satisfying meal.

When cooked a bit longer, scapes become soft and quite mild, losing some of their initial twisted charm but imparting deliciousness quite unlike garlic, leeks or onions. Soup made from a few potatoes, vegetable broth, three or four hands-full of scapes and a generous amount of freshly ground black pepper can be pureed into an elegant offering, served either warm or chilled, and topped with the garlic buds.

I’ve included a photo of gorgeous scapes, freshly picked from my good friend’s garden. Garlic scapes arrive and disappear quite quickly from early summer markets, so don’t miss out this spring!

Asparagus and Grape Stuffed Vegan Omelet

Asparagus and Grape Stuffed Vegan OmeletOne vegan omelet is enough to satisfy one or two people.  Enjoy for breakfast, brunch, or lunch.


  • 10 stalks of asparagus cut into 1 inch stalks (approx. 1 ¼ cup)
  • ½ cup halved red grapes
  • ½ cup chickpea flour
  • 2 Tbsp nutritional yeast
  • ½ tsp baking powder
  • ¼ tsp nutmeg
  • ¼ tsp dill
  • ½ tsp thyme
  • 1/8 tsp salt
  • 1/8 tsp pepper
  • ½ cup coconut water
  • 1 tsp balsamic vinegar


  1. Steam asparagus in a steamer for 8 minutes.  Add halved red grapes and steam for an additional 4 minutes.  Toss steamed asparagus and red grapes in balsamic vinegar.
  2. Spray a 10-inch frying pan with pan spray.  Heat over medium heat.  Mix together chickpea flour, baking powder, nutmeg, dill, and thyme in a bowl until well blended.  Using a whisk, slowly whisk in the coconut water until a smooth batter forms.  Add batter to the frying pan and spread evenly across pan.  Cook for 6-8 minutes until the batter is cooked through and able to be removed with a spatula.  Add asparagus and red grapes on top of chickpea omelet.  Fold in half and remove from pan.

Yield: 1 omelet

Hoppin’ John Soup

Recipe by: Ingrid Hill
Yields: 8 servings- 1.5 cup per serving
Cooking time: 45 min

Hoppin' John SoupIn 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!


  • 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


  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.

Summertime is Bean Time

Pinto bean saladBeans can make up a good part of a vegetarian’s diet yet now that it’s summer, we often forget about them. Typically we allocate beans as the protein in soups, chili and creamy, hardy dips, and lose sight of how delicious they are chilled in hot weather dishes.

Take into account the fiber-filled bean salad. Beans offer protein (repair damaged tissue, transport nutrients through your blood stream, and build strong muscles), market-fresh vegetables add vitamins and antioxidants (that improve immune function and assist in high quality absorption of beneficial nutrients), and a delicious olive oil dressing for much needed dietary fat (to carry the fat-soluble vitamins A, D, E, and K to muscle cells and for insulation).

And, summertime bean salads are fast and easy.  You’ll have a filling and flavorful meal the whole family will enjoy in no time!

Summertime Bean Salad

Serves 4

This fresh summer salad is filling yet leaves you light on your feet. Add more or reduce ingredients according to personal choice. If a hardier meal is desired, add in a cup of cooked farro.

Bean Salad

  • Arugula, mesclun or spring mix greens of choice
  • 1 – 1 ½ cups frozen corn, thawed (or equivalent of 2 fresh cobs of corn)
  • 1 can pinto or black beans, rinsed and drained
  • ½ small purple onion, finely diced
  • ½ medium red bell pepper, diced
  • 1 5-inch piece English cucumber, diced
  • ½ fresh mango, diced
  • Grape tomatoes, cut in half, as garnish

Chili Lime Vinaigrette

  •  2 tablespoons fresh lime juice
  •  1 tablespoon fresh lemon juice
  •  1/2 teaspoon cumin
  •  1/2 teaspoon chili powder
  •  1/2 teaspoon salt
  •  1/3 cup olive oil


  1. Place a handful or two of arugula on 4 medium-sized salad plates or bowls.
  2. Mix together the remaining salad ingredients from corn to mango in a medium-sized bowl.
  3. Whisk vinaigrette ingredients together in a small bowl or pulse in a small blender or food processor until well combined.
  4. Stir vinaigrette into the bean salad mixture and place a few spoonfuls on top of the arugula.
  5. Top salad with grape tomatoes and additional cilantro if desired.

Nutritional analysis (per serving using pinto beans): 297 calories, 33 g carbs, 7.4 g protein, 18 g fat

Exchanges: 2 starches/grains, 1 oz protein, 3 fat servings

Meatless Monday begins on Sunday

Giving up meat even for one day is hard for carnivores but the benefits so outweigh the extra effort.  Lowering blood pressure, cholesterol and even weight are some side benefits of going meatless – even for a day.

Set your menu for the work, then get grocery shopping done on Sunday and you can whip out this tasty high protein soup filled with tasty spices and nutrient-dense veggies on Monday. Add a slab of hot, crusty bread with a vegetable buttery spread and your meal is complete.

Quinoa and Veggie Soup


Makes about 5 servings

  • 1 T. olive oil
  • 1/2 medium sweet onion, roughly chopped
  • 2 cloved garlic, minced
  • 1 cup carrots, diced
  • 1/2 cup celery, sliced
  • 1 medium red bell pepper, seeded and chopped
  • 1 c. frozen green peas
  • 1 c. frozen corn
  • 32 oz reduced sodium veggie broth
  • 1/2 c. red quinoa
  • 1/2 T. basil
  • 1/2 t. cumin
  • 1/4 t. cayenne pepper


  • Heat olive oil in large pot on medium high heat. Saute onion until just translucent. Add garlic and stir 15 seconds.
  • Add carrots, celery, and red bell pepper and stir occasionally for 5-10 minutes.
  • Stir in frozen peas and corn, veggie broth, quinoa and seasonings.
  • When pot reaches a boil reduce heat to medium low heat, cover, and dimmer 15-20 minutes or until quinoa is cooked and veggies are soft.

Adapted from What Tasty Food blog.

Seitan Stroganoff

seitan stroganoffStroganoff is one dish that can be fixed in a hundred different ways.  It can be composed of many ingredients, or just a few. This simple stroganoff recipe highlights the juicy texture of the mushrooms and seitan. It is light on sauce but still full on flavor.


  • 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


  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.

Time for tofu

If you haven’t explored tofu in a while, now’s the time. Given the quality of taking on flavors, you can have exotic or local taste experiences depending on the spices of the marinade.

Tofu is a first generation soy product meaning it’s pretty darn near its original state. It is a low calorie, high protein way to reduce cholesterol, increase fullness to keep hunger at bay, and yield long-lasting energy (especially if paired with carb-rich veggies and whole grains).

Spice up your plate – tell me what your tofu experience was like after you add this dish to your table.

Spicy Grilled Tofu

1 lb extra-firm tofu
1/4 c. fresh lime juice
1/4 c. maple syrup
1/4 c. low-sodium tamari or soy sauce
2 t. chile paste
3 medium cloves garlic, minced
1/4 t. ground black pepper


Drain tofu and slice it lengthwise into 8 slices.  Place tofu slices on a plate covered with a thin kitchen towel and cover with another thin towel. Put a heavy object, like a plate with a heavy weight on top of the tofu and let stand 20 minutes.  Drain excess water that did not soak into the towels.

Arrange tofu in single layer in 13 x 9-inch glass baking dish. Whisk together lime juice, syrup, tamari, chile paste, garlic and pepper in small bowl. Pour over tofu so both sides are covered. Cover tightly with plastic wrap and chill 4 hours, or overnight, turning tofu once in the marinade.

Spray a grill rack or pan with nonstick cooking spray. Heat large non-stick skillet to medium heat. Remove tofu slices from baking dish, reserving marinade. Grill tofu slices 3 to 4 minutes on each side, or until browned and crisp on the outside. Plate the tofu and heat reserved marinade in the skillet until warmed. Pour over tofu and serve immediately.  This is nice with a whole grain like quinoa and stir-fry vegetables.  Also, tofu serves as a sandwich filler topped with sprouts, lettuce and tomato.

Nutritional Information

Per SERVING (serves 4): Calories: 197, Protein: 12g, Total fat: 7g, Saturated fat: g, Carbs: 25g, Cholesterol: mg, Sodium: 581mg, Fiber: 1g, Sugars: 17g

Recipe adapted from Vegetarian Times

Black Bean Sauté With Jicama/Avocado Salad and Mango Coulis

Submitted by: Shannon Doran, RD
Yield: 6 servings (1 cup beans, ¼ cup salad, 3 Tbsp coulis)

Ingredients: Mango Coulis

  • 1 Ripe mango
  • 1 Tbsp Sugar
  • ¼ cup Water
  • Zest of ½ lime

Ingredients: Black Beans

  • 1 Tbsp Extra virgin olive oil
  • 1 large Onion, chopped
  • 1 Red bell pepper, chopped
  • 5 cloves Garlic, minced
  • 1 tsp Chili powder
  • 1 tsp Ground cumin
  • 1 cup Vegetable stock
  • 1 lb Roma tomatoes, diced
  • 2-15 oz cans Reduced sodium black beans
  • Salt and pepper, to taste

Ingredients: Jicama/Avocado Salad

  • 2 cups Julienned jicama
  • 2 Ripe avocado, cubed
  • ½ cup Red onion, chopped
  • ½ Jalapeno, minced
  • ¼ cup Cilantro, minced
  • Juice of one lime


  1. Gently wash all fruits and vegetables.
  2. For Mango Coulis: Peel mango. Take cutting board and knife, cut mango off seed and chop coarsely. Place mango, sugar, water, and lime zest in food processor. Blend ingredients until pureed. Pour puree into small saucepan. Cook at medium heat for 3 minutes stirring continuously. Lower heat to low and cook an  additional 2 minutes. Remove from heat. Strain puree into small measuring cup or saucer and set aside.
  3. For Black Beans: While the mango puree is in the saucepan, take a large onion and cut off ends and slice in half. Peel outer layer of both halves of the onion. Chop coarsely and set aside. Take red bell peppers and cut stem end off. Pull out seeds. Chop coarsely and set aside. Take 5 garlic cloves (peeled) and chop coarsely and set aside. Take 1 lb Roma tomatoes and cut off the core ends. Dice the tomatoes and set aside. Take the can opener and open the cans of black beans. Pour the black beans in a strainer to drain. Rinse the black beans with cool water to remove excess salt and set aside. Now, heat a large skillet over
    medium-high heat. When pan is hot, add extra virgin olive oil. Next add the chopped onion and sauté for 2-3 minutes.*
  4. Add chopped red bell pepper, minced garlic, chili powder, and ground cumin. Continue to sauté for 2 minutes. Reduce heat to lowmedium. Add diced tomatoes and vegetable stock (measure 1 cup).*
    (NOTE: *Suggest adding 1 tsp salt and 1 tsp pepper at these stages.)
  5. Simmer uncovered for 15 minutes using wooden spoon to stir occasionally. Add black beans and simmer 5 minutes. Now, using a tasting spoon, give it a try and adjust with salt and pepper. Remember you can always add more but you can’t get it back!! Leave on stove at low to keep warm.
  6. For Jicama/Avocado Salad: Take jicama and peel the skin off using a peeler. Julienne the jicama and place in a small mixing bowl. Take the avocadoes and cut in half. Take seed out and, using a spoon, scoop out the green inside. Chop coarsely and place in mixing bowl with the jicama. Take the red onion and peel the skin off. Chop ½ cup red onion and place in mixing bowl. Take the cilantro and de-stem it. Mince cilantro for ¼ cup and place in mixing bowl. Squeeze the juice of a lime into the mixing bowl. Using the wooden spoon, stir the contents of the mixing bowl. Place in the fridge.
  7. For plating: Take clean, white plate preferably rectangular or square. Using the slotted spoon, place 1 cup of beans on the plate. Next place ¼ cup jicama/avocado salad on the plate. Place 3 Tbsp of mango coulis around the outside of the plate and it is ready to serve.

Recipe Note: For a hardier fare, serve 1 cup black beans over brown rice. For a cool twist, don’t strain the mango sauce and place it in the freezer approximately 2 hours to form a sorbet.

Nutritionals: (1 cup beans, ¼ cup salad, 3 Tbsp mango coulis)

Calories: 221, Total Fat: 3 g; Saturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 184 mg; Carbohydrate: 42 g; Fiber: 12 g; Sugar: 13 g; Sodium: 184 mg; Protein: 10 g; Vitamin A: 49% DV; Vitamin C: 122% DV; Calcium: 10% DV; Iron: 17% DV

Tofu Stir Fry Pockets

tofu stir fry pocketsForget the chopsticks and take out box! This sweet and hot dish with crunchy lettuce and bite-size, breaded tofu is ready to go in its own pita pocket. No utensils required.


  • 1 large banana – peeled and cut into chunks
  • ¼ cup soy sauce
  • 1 tsp chili powder
  • 1 -20 oz can pineapple chunks in juice, reserve juice
  • 1 -12 oz block extra-firm tofu, pressed
  • 1 ½ cups panko bread crumbs
  • 2 Tbsp canola oil
  • 1 lb frozen broccoli stir fry mix
  • 2 tsp red pepper flakes
  • ¼ cup dried cranberries
  • 1 head romaine lettuce, washed and sorted into leaves
  • 7 pita pocket rounds – split in half


  1. Combine banana, 2 Tbsp of soy sauce, chili powder, and ¼ cup reserved pineapple juice in a blender and blend for 30 seconds until a sauce is formed.
  2. Cut tofu into 40 one-inch cubes.
  3. Toss tofu in banana-soy sauce and then roll in panko bread crumbs.
  4. Heat 1 Tbsp canola oil in large skillet over medium heat.
  5. Fry tofu in oil, rotate to a different side every 4 minutes until sides are golden brown.
  6. While tofu is frying, heat 1 Tbsp canola oil in a second skillet over medium heat.
  7. Stir fry vegetable mix, pepper flakes, 2 Tbsp of soy sauce, pineapple chunks, and dried cranberries over medium heat for 10-15 minutes until vegetables and fruit are cooked and liquid has reduced to a glaze.
  8. Toss tofu in stir fry mix.
  9. Place 1 lettuce leaf and 1/2 cup stir fry into each pita pocket.

Serving Size

14 pita pockets with ½ cup each filling and romaine lettuce

Balsamic Tofu, Cranberry, and Apple Stir-Fry

Balsamic Tofu, Cranberry, and Apple Stir-FrySubmitted by: Marni (Rakes) Sumbal, MS
Yield: 2 – 1 ½ cup servings


  • 1 cup Long grain, parboiled, brown rice
  • 1 Tbsp Olive oil
  • 2 Gala apples, chopped
  • 4 Roma tomatoes, chopped
  • 2 cups Firm tofu, cubed
  • ½ cup White onion, chopped
  • ¼ cup Chives, chopped
  • ¼ cup Cranberries
  • 2 Tbsp Balsamic vinegar


  1. Cook 1 cup long grain, brown rice according to directions on package/box (or you may use any grain).
  2. In a large pot drizzle olive oil and turn heat to medium.
  3. Add apple, tomatoes, tofu, and onion. Stir occasionally.
  4. When apple and tofu begin to turn light brown (around 4-5 minutes), add chives and cranberries. Lightly
    stir and turn heat to low.
  5. After 2-3 minutes add balsamic vinegar and stir. Turn off heat and remove pot from burner.
  6. Serve 1 ½ cups of tofu mixture on ½ cup brown rice. Enjoy.

Nutritionals: (per 1 ½ cup)

Calories: 398; Total Fat: 12 g; Saturated Fat: 1.5 g; Sodium: 82 mg; Cholesterol: 0 mg; Carbohydrate: 60 g; Fiber: 8 g; Sugar: 30 g; Protein: 16 g; Vitamin A: 74% DV; Vitamin C: 121% DV; Calcium: 26% DV; Iron: 42% DV

Picatta without the Chicken

Vegan "Chicken" PicattaSubmitted by: Patricia Sheehan

Hungry for a bit of chicken picatta, but don’t want to “ruffle the feathers” by using poultry? Seitan is a vegan protein source made from wheat gluten. Seitan is more chewy and springy than other meat alternatives, making it a wonderful substitute in dishes that call for poultry.


Yield: 6-8 pieces

  • 6-8 pc Seitan (made with tomato paste, tamari, paprika, onion powder, lemon juice)
  • ½ cup All-purpose flour
  • 1 ½ tsp Salt
  • ¼ tsp Freshly ground pepper
  • ½ tsp Paprika, or to taste
  • 3 Tbsp Margarine
  • 2 Tbsp Olive oil
  • ¼ cup Vegetable broth or water
  • 3 Tbsp Fresh lemon juice
  • 6-8 Thin lemon slices
  • 3 Tbsp Capers


  1. Cut seitan in half the long way; about ¼ inch.
  2. In a bowl combine flour, salt, pepper, and paprika; coat seitan well.
  3. Heat butter and olive oil in a large pan.  Sauté seitan in batches, about 3 minutes on each side.
  4. Drain off all but 2 Tablespoons of fat.
  5. Stir in vegetable broth, scraping to loosen browned bits.
  6. Add lemon juice and heat through.
  7. Return seitan to the skillet with the lemon slices; heat until sauce thickens. Add capers. Serve with your favorite pasta.

Nutritionals (1 piece)*

Calories: 484; Total Fat: 37 g; Saturated Fat: 13 g; Cholesterol: 23 mg; Sodium: 1510 mg; Carbohydrates: 20 g; Fiber: 2 g; Sugar: 0 g; Vitamin A: 28% DV; Vitamin C: 33% DV; Calcium: 3% DV; Iron: 11% DV

*Note: nutrition may vary with brand of seitan

Vegetable Pasta and Pesto Toss

vegetable pasta and pesto tossSubmitted by: Natalie Kretzer, RD
Yield: 4 servings (1 cup pasta and 1 cup of vegetables)

Ingredients: Pesto Sauce

  • 2 Tablespoons pine nuts, pecans or walnuts
  • 1 cup Tomatoes, chopped
  • 1 cup Fresh basil
  • 2 cloves Garlic
  • 1 Tablespoon Olive oil
  • ½ tsp Salt
  • ¼ tsp Pepper

Ingredients: Pasta and Vegetables

  • 8 oz Whole wheat spiral pasta
  • 1 medium Yellow squash
  • 1 medium Zucchini
  • ½ cup Chopped red onion
  • 2 cloves Garlic, minced
  • 1 Tbsp Olive oil
  • 1-15 oz can Cannellini beans
  • 10-15 Kalamata olives
  • 1 cup Grape tomatoes, halved
  • 2 Tbsp Chopped fresh basil for topping


  1. Spread pine nuts on a pan and broil for about 1-2 minutes or until golden brown. Set aside.
  2. Cook pasta according to directions on the box.
  3. While pasta is cooking, slice zucchini, squash, onion, and garlic. In a large skillet heat 1 Tbsp oil over medium heat and add the onion and garlic when hot. Sauté the garlic and onion for about one minute and then add the zucchini and squash. Continue to cook vegetables until they are soft and cooked through (about 5 minutes).
  4. When vegetables are cooked, turn off heat and set aside.
  5. Combine all pesto sauce ingredients in a food processor and blend until smooth.
  6. Drain and rinse cannellini beans, adding to pasta water 1 minute before pasta is finished cooking.
  7. Drain pasta and beans and return to their pot.
  8. Cut Kalamata olives into fourths and add with the grape tomatoes to the cooked pasta and beans.
  9. Combine vegetables with the pasta and pour the pesto sauce over top. Stir until the pasta and vegetables are well mixed.
  10. Let the pasta sit for about 5 minutes before serving. Garnish with fresh basil.

Nutritionals (1 cup pasta and 1 cup vegetables)

Calories: 512; Total Fat: 17 g; Saturated Fat: 2 g; Cholesterol: 0 mg; Sodium: 863 mg; Carbohydrates: 73 g; Fiber: 14 g; Sugar: 9 g; Protein: 18 g; Vitamin A: 30% DV; Vitamin C: 50% DV; Calcium: 13% DV; Iron: 22% DV

Layered with Love

layered with loveThis Valentine’s Day treat the ones you love with a little Mexican style parfait.  This dish includes three layers – a savory bean and mushroom layer, a smoky red pepper and corn layer, and a refreshing tomatillo-avocado salsa.  Not into the parfait look?  This dish can also be “wrapped” with love in a tortilla.


Savory Layer (makes approximately 3 1/3 cup)

  • 1 ½ cup, chopped, mini portabella mushrooms (4 oz)
  • 1 – 15 oz. can no salt added black beans
  • 2 cups cooked, brown rice
  • 1 Tablespoon chili powder

Smoky Layer (makes approximately 1 1/3 cup)

  • 1 red pepper, roasted and chopped
  • ¾ cup frozen corn kernels
  • 1 cup chopped red onion
  • ¼ cup water
  • 1 teaspoon liquid smoke

Refreshing Layer (makes approximately 1 ½ cups)

  • 1 cup chopped tomatillos
  • 1/3 cup chopped cilantro
  • 1 avocado, chopped
  • Juice of 1 Lime
  • Salt and Pepper to taste


  1. For savory layer combine chopped mushrooms, black beans, and cooked rice in medium size saucepan and cook over medium heat until mushrooms are soft, approximately 10 minutes.  Add chili powder.
  2. For smoky layer cook onion in a frying pan over medium-low heat for five minutes.  Add corn, red peppers, and water.  Cook for an additional five minutes until water has evaporated.  Add liquid smoke.
  3. For refreshing layer gently toss tomatillos, cilantro, avocado, lime juice, salt and pepper to mix in a medium bowl.
  4. To assemble, layer approximately ¾ cup savory beans and mushrooms, 1/3 cup smoky red pepper and corn, and a heaping 1/3 cup refreshing salsa in a 1 cup glass.

Serves four one-cup servings.

Black-Eyed Pea Supper

Submitted by: Karen Todd, MS, RD, LDN
Yield: 4 servings – 1 ½ cup servings

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.


  • 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


  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]

Vegan Chick’n and Wild Rice

Vegan Chick’n and Wild RiceChicken and wild rice are a familiar staple when the weather starts to turn cold in the upper Midwest. Wild rice is considered sacred by some Native American tribes and is still hand harvested on many lakes in North America and Canada. It provides a nutty flavor and slightly crunchy texture to dishes and is used in soups, salads, and casseroles.

Yield: approx. 6 cups


  • 2 ½ cups water
  • 1 cube vegetable bouillon
  • ¾ cup wild rice
  • 1 tsp. canola oil
  • 1 – 12 oz. pkg. frozen vegan chick’n strips or chunks
  • 2 cups chopped, green onions
  • 2 ½ cups sliced mushrooms
  • 1 cup sliced carrots
  • ¼ cup pine nuts
  • ¼ cup dried cranberries


  1. Add bouillon cube to water in a medium saucepan and bring to a boil.  Add wild rice, reduce heat to low, and cook approximately 1 hour or until most of the water is absorbed and wild rice is soft.
  2. In a large saucepan, heat canola oil.  Add vegan chick’n strips or chunks and heat 3-5 minutes until soft.  If cooking strips, use a spatula to cut the strips into chunks after they have cooked.  Add green onions, mushrooms, and carrots and cook until soft, approximately 10 minutes.
  3. Add pine nuts, dried cranberries, and wild rice and cook for another 5 minutes.
  4. Serve warm.

Tempeh Reuben

Tempeh ReubenHungry for a quick sandwich that packs a lot of flavor into a little package?  This recipe can be prepared in less than 10 minutes and is as easy to make for one as it is for many.  The bagel thins can be substituted with rye bread for a more traditional reuben or a pocketless pita.


Thousand Island Dressing:

  • ½ cup Original Vegenaise®
  • 2 Tbsp. ketchup
  • ½ tsp. Tabasco® sauce
  • 1 oz. dill pickle (1 small pickle) – finely diced
  • Pan spray
  • 3 ½ cups coleslaw
  • 1 – 7 oz. pkg. tempeh smoky maple bacon flavor (14 slices per package)
  • 1 – 7.3 oz. pkg. vegan Swiss cheese slices
  • 1 pkg. whole wheat bagel thins


  1. Combine Vegenaise®, ketchup, Tabasco®, and diced pickles in a bowl.  Produces approximately 2/3 cup sauce.  Refrigerate until use.
  2. Heat frying pan over medium heat.  Spray with pan spray.  Place coleslaw in pan.  Top with tempeh bacon slices.  Cook two minutes.  Flip and add seven slices vegan Swiss cheese.  Cook two minutes.
  3. Toast seven bagel thins.  Place approximately 1 ½ Tbsp. Thousand Island dressing on one half of each bagel thin.
  4. Divide tempeh mixture into seven servings.  Place on top of the bagel thin half with Thousand Island dressing.  Top with other half of bagel thin.

Yield: 7 sandwiches

Zucchini Crepes

zucchini crepesRecipe by: Amanda Scanlan
Yield: 8 servings – 1 crepe + ¼ cup tofu mixture + ½ cup zucchini mixture

Ingredients: Crepes

  • 1 cup Soy milk
  • 3/8 cup Egg substitute (such as Egg Beaters®)
  • 2/3 cup Whole wheat flour
  • ½ tsp Salt
  • 2 Tbsp Butter, melted
  • 1 tsp Non-stick spray, such as Pam®

Ingredients: Filling

  • 1 cup Silken tofu – soft
  • 1 cup Goat cheese
  • 4 cups Zucchini, cut into 1 inch cubes
  • 1 Tbsp Olive oil
  • 1 Tbsp Rosemary
  • 1 tsp Garlic, minced
  • ¼ cup Pine nuts


  1. For crepes: Whisk milk, egg substitute, and flour together. Add salt and melted butter. Refrigerate about 2 hours (or up to 24 hours).
  2. Heat a nonstick, 8-inch skillet to medium-high and grease with non-stick spray. Pour about 1/3 cup of batter into pan and swirl, creating a thin, even layer. Wait until edges are golden and middle has set. Flip the crepe. Remove when golden brown.
  3. For filling: Place tofu in food processor and blend until smooth. Fold tofu into goat cheese. Toss zucchini with olive oil and sauté. Add rosemary, garlic, and pine nuts about 2 minutes before zucchini is al dente. Remove zucchini from heat when al dente.
  4. Spread about ¼ cup of the tofu mixture onto each crepe. Add about ½ cup of the zucchini mixture. Roll crepe into a log shape. Serve warm.

Nutritionals: (1 crepe with filling)

Calories: 233; Total Fat: 15 g; Saturated Fat: 6 g; Cholesterol: 19 mg; Sodium: 269 mg; Carbohydrates: 13 g; Fiber: 3 g; Sugar: 3 g; Vitamin A: 13% DV; Vitamin C: 12% DV; Calcium: 9% DV; Iron: 11% DV

Seitan Broccoli Hot Dish

Recipe & Photography by:  Meredith Hink, MS, RD, CD
Serves: 5 – 1 cup servings
Cooking Time: 45 minutes

Seitan Broccoli Hot Dish

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!


  • 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


  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

Carrots, Cabbage, Chard, & Cumin Extravaganza

Carrots Cabbage Chard Cumin ExtravaganzaSubmitted by: Frances Arnold, RD
Yield: 3-4 cups (2 servings)


  • 1 cup Baby carrots
  • 6 cups Diced, purple cabbage (1/3 – ½ head)
  • 2 bunches Rainbow chard
  • 2 Tbsp Olive oil
  • 2 cloves
  • Garlic
  • 1 tsp Cumin seed + pinches for presentation
  • ½ Tbsp Maple syrup or agave nectar
  • Feta cheese (to taste)
  • Salt (to taste)
  • Rock salt (for presentation)


  1. In a small pan heat 4 Tbsp water over medium heat while preparing baby carrots.  Slice carrots in half (on the short side) and rinse in colander.  Add to steaming water and cook uncovered until they are slightly firm and bright orange (15-20 minutes).
  2. In a large-size pan heat 6 Tbsp water over medium heat while preparing cabbage.
  3. Slice the cabbage off of its core, taking care to keep the pieces intact for easier slicing later.  Toss the core and remove any discolored pieces sometimes found around the outer shell.  Fit the cabbage pieces together like a puzzle and cut 1-inch cubes.  You can do this by first slicing longitudinal pieces 1-inch apart and then rotating the cabbage to slice horizontal pieces 1-inch apart.  Check to ensure that the pieces are uniform in size, then add to the colander and rinse thoroughly.  Toss into heated water and steam covered (10-15 minutes).
  4. In a medium-size pan, heat 4 Tbsp water over medium heat while preparing chard. Cut away any brown or dried ends from the chard and toss.  Cut stems off chard in 1-2 inch pieces and rinse separately.  Toss into heated water and cover.
  5. Slice chard in half by cutting down the middle vein on each leaf (the colorful section that runs longitudinally). Stack the leaves evenly and slice horizontally in 1-inch sections. Place into large colander and rinse thoroughly, removing any dirt, rocks, or slime from storing. Promptly add the chard bits to the pan and cover. Steam until the chard is wilted, tender, and bright green (5-7 minutes), then promptly strain to avoid overcooking and dulling its beauty.
  6. Seasoning: Heat small pan over medium heat with 1 tsp. olive oil. Peel and chop garlic and add carefully to hot oil, spreading garlic out to sauté evenly using a wooden spoon. Add 1 tsp. cumin seeds and sauté until garlic is lightly browned and seasonings are aromatic. Remove from heat.
  7. Carrots: When cooked, remove from heat, drain in colander and store in cooking pan. Toss carefully with ½ Tbsp maple syrup. Cover and keep separate until ready to serve.
  8. Cabbage: When cooked, remove from heat, drain in colander and store in cooking pan. Toss with 1 Tbsp olive oil. Cover and keep separate until ready to serve.
  9. Chard: When cooked, remove from heat, drain in colander and store in cooking pan. Using salad spoons or two wooden spoons, toss carefully with ½ Tbsp olive oil and seasoning. Add salt to taste.
  10. To serve: Line serving dishes with 2 cups cabbage, then 1 cup chard, then top with ½ cup carrots. You may also mix all ingredients together if preferred. Sprinkle Feta cheese, cumin seed, and rock salt (optional) over the top. Goes well with quinoa. Serve immediately and enjoy!

Nutritionals (per 2 cup serving)

Calories: 171; Total Fat: 10 g; Saturated Fat: 3 g; Cholesterol: 5 mg; Sodium: 605 mg; Carbohydrates: 17 g; Fiber: 5 g; Sugar: 8 g; Protein: 6 g; Vitamin A: 247% DV; Vitamin C: 160% DV; Calcium: 16% DV; Iron: 17% DV

Sautéed Eggplant Parmesan

Sauteed Eggplant ParmesanSubmitted by: Tomeka Young
Yield: 4 servings


  • 2 medium white eggplants
  • ¼ cup olive oil
  • 1 medium red onion
  • 3 large tomatoes
  • 3 cloves garlic, chopped
  • ¼ cup fresh basil, chopped
  • 1 Tbsp basil, dried
  • 1 Cup parmesan


  1. Rinse and dry eggplant.
  2. Dice eggplant, tomatoes, and onions into small cubes.
  3. Pour olive oil into large frying pan and heat pan on stove top over medium heat.
  4. Add eggplant cubes and red onion. Stir until coated with oil.
  5. Cover pan and turn heat down to low for about 5 minutes. Stir occasionally.
  6. Once eggplant no longer looks white, stir in tomatoes, garlic, and basil.
  7. Turn heat off. Sprinkle generously with Parmesan cheese.

Nutritionals (per serving)

Calories: 354; Total Fat: 23 g; Saturated Fat: 6 g; Cholesterol: 20 mg; Sodium: 511 mg; Total Carbohydrates: 24 g; Fiber: 11 g; Sugar: 10 g; Vitamin A: 7% DV; Vitamin C: 47% DV; Calcium: 49% DV; Iron: 6% DV