Soup on the Run
Additions to the soup pictured here were more water, carrots, onions, celery, 4 bay leaves and lots of fresh garlic cloves, chopped. Kahului CHIP director Laura Alfonso likes adding potatoes, and that version is delicious.
One soup packet and some additional veggies will feed a family of four healthfully, deliciously for two meals, cheaply. Contact us to see if we have any packets on hand; click here.
Directions:
Empty bean contents into colander and rinse.
Place contents in large pot with seasoning packet and cover with 10 cups water.
Add chopped onion, and 2 carrots, chopped celery, or whatever else you like (see above).
Bring to a boil, lower heat; cover and simmer for 1 hour or till beans are tender, stirring occasionally.
Check after 30 minutes and add additional water if needed.
These Puerto Rican recipes were presented by Catalina Ortega and Laura Alfonso at our June, 2009 cooking class. Delicious!
PASTELES
Ti leaves (cleaned, deboned and cut into 3 to 4 inch wide strips) Green bananas (such as Chinese, Bluefield or Williams) Vegetarian Meat (Chicken or Ham, Gluten or other meat substitute) Garlic, minced Cilantro, finely chopped Anato Seed (Achiote) Oil Tomato Sauce Tomato Paste Salt Oregano Chili Peppers (if you desire spicy) Masa instructions: Peel green bananas Put bananas through Champion juicer (this becomes the mesa) Add Achiote oil and salt to masa Sufrito instructions: Brown meat substitute a little and add garlic and continue to brown for 2 minutes Add salt to taste (add chili peppers here if you want it spicy). Add onions and green bell peppers and cook for 5 to 10 minutes Add cilantro and oregano and cook for another couple of minutes Add tomato sauce, tomato paste and Achiote oil and stir while cooking for another three minutes until ingredients are well mixed. Wrap in foil sheets: Lay foil flat on table, add Ti leaf. Place a scoop of masa onto Ti leaf and spread flat; add sufrito to masa and add olives on top of masa, then wrap in foil by folding it in half and both ends meet, then fold the 2 edges together ½ inch down and repeat 2 more times, then turn entire assembly over. Now take the triple folded edge and fold it back to meet the opposite edge. Turn to face so an end faces you and fold the end in ¼ inch increments 2 time. IMPORTANT: if folded properly, the folds will provide a watertight seal. Place in a pot of water so that all the Pasteles are submerged. Bring water to a boil. Once the water starts to boil, set time for one hour. After boiling for one hour, remove from heat and strain water. Remove pasteles from the pot with thongs and place on a folded towel and allow to sit for about 10 minutes to cool. Then serve. | GANDULE RICE
1pkg Achiote Seed
¼ C. oil or 1 Pkg Achiote Powder (Wal-Mart) 6 cloves Garlic (Minced) 1 Medium Onion (Chopped) 1 Green Bell Pepper (Chopped) 4 ½ C. Water 4 Tbsp Chicken-Like Seasoning 1 8 oz Can Tomato Sauce 2 cans Gandule Beans or 1 C. Lentil Beans 5 C. Jasmine Rice (Washed and Drained) 1 Bunch Chinese Parsley (Chopped) 1 Can Small or Medium Olives drained Heat oil; add Achiote seeds and stir for a few minutes (oil should be dark orange). Strain oil to remove seeds. Disregard this process if using Powder. In large pot, heat oil. Add garlic, onion, bell pepper, celery, and sauté for a few minutes. Add water, chicken seasoning, tomato sauce, gandule beans or lentils, Achiote powder, salt, and parsley. Bring to boil. Add in rice and olives and stir until well incorporated. Bring to a boil and reduce heat to low. Cook for 30 minutes or until rice is cooked. NOTE: do not use Calrose rice (Hinode, Kokuho or other white rice), as rice will be too sticky. |
Bacalau-less Salad
4 C. Lettuce of choice (chopped) 1 Large tomato (Diced) 1 C. Olives (chopped) 2 Green Bananas (Cooked and cubed) Cilantro for Garnish Cook green bananas with skin on in salted boiling water for 30 minutes. Drain and rinse under cold water. Peel and let cool. Layer all ingredients, lettuce, tomatoes, olives, bananas and cilantro. Top with dressing. Dressing ½ c. Light Olive Oil ¼ c. Braggs Aminos ¼ c. Cider Vinegar Dash of Salt and Pepper Combine all ingredients. Blend well. Serve over salad. | Pastele, Gandule Rice Bacalau-less Salad
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Here are the recipes for the Japanese dishes presented by Laura Alfonso at our April 25 cooking class. Onolicious - thanks Laura
SEASONED EDAMAME
1 package frozen edamame: boil with 1 tablespoon Hawaiian salt or seal salt according to package directions. Drain.
Heat a medium size frying pan add: 2 tablespoon chili oil and
1 tablespoon sesame oil
Stir fry 4-5 cloves minced garlic till slightly brown. Remove from heat.
Add cooked soybeans, chopped green onions or Chinese parsley; add 2 tablespoon shoyu sauce. Mix and enjoy.
NAMASU
Soak ¼ cup dried wakame in 2 cups water for 15 minutes or until soft. Squeeze dry and chop into small pieces.
Slice: 1 large cucumber – peel half of skin in stripe-like pattern and sliced thin
1 medium daikon – peeled and sliced thin
2 carrots peeled and sliced thin
¼ inch ginger – remover skin – thinly slivered and smashed
Combine wakame, sliced vegetables and ginger together in a large bowl
Mix: 1 cup Japanese vinegar – may use lemon juice or apple cider vinegar
¾ cup sugar or sweetener of choice
½ teaspoon sea salt
Combine all together and refrigerate for 1 hour. The longer it marinates the tastier it becomes.
ORIENTAL TOFU CASSEROLE
Preheat oven to 350 degrees
1 c shredded carrots
1 cup diced celery
1 cup diced fresh green beans
1 cup diced shiitake mushrooms
1 c up diced green onions
Sauté in 3 tablespoons sesame oil till tender.
Add the following to the above:
2 containers firm tofu drained well and crumbled (I use the ones from Costco)
1 teaspoon onion powder
1 teaspoon garlic powder
¼ cup yeast flakes
3 tablespoons Bragg's Aminos
3 tablespoons egg replace powder or corn starch
cook over medium heat for a few minutes until well incorporated. Pour into a casserole dish sprayed with Pam spray. Bake uncovered for 30 minutes.
May server with Teriyaki Sauce. Goes well with brown rice of Hijiki Rice Salad and namasu.
TERIYAKI SAUCE
1 tablespoon sesame oil
1 fairly large ginger root, pounded
1 whole bulb of garlic, pounded
½ cup soy sauce
11/2 cup water
¾ cup raw sugar
1 whole lemon
1 tablespoon crushed red pepper
cornstarch to thicken
Heat oil in saucepan, add ginger and garlic, sauté till softened. Add remaining ingredients and bring to a boil, stirring occasionally. Reduce heat to low and simmer for 15 minutes. Adjust taste as necessary. Strain out liquid and replace in saucepan. Add cornstarch/water slurry and bring to a boil again to thicken.
HIJIKI RICE SALAD
1 ounce dried hijiki seaweed – about 1 cup
2 cups water
¾ tsp. sea salt
1 cup uncooked long grain brown rice
2 tablespoons toasted sesame seeds
4 scallions, minced or ½ cup deiced green onions
11/2 cup snow peas, cut into thin julienne strips
1 small carrot grated
1 teaspoon fresh ginger grated
¼ cup rice vinegar – may use lemon juice or apple cider vinegar
2 tablespoons honey or 2 tablespoons sweetener of choice
2 tablespoons olive oil
1. Soak the hijiki in cool water for 1 hour then drain it
2. bring the water and ½ teaspoon salad to a boil in medium sauce pan, add rice. Turn heat down to low and cover pan. Simmer rice 30-40 minutes till done.
3. While rice simmers, cook the hijiki: in saucepan over the hijiki generously with water. Simmer it over medium low heat for 15-20 minutes or until hijiki is tender. Drain and rinse hijiki under cold water.
4. Now toast the sesame seeds in a small dry skillet over medium heat, shaking the pan occasionally till they brown lightly. Move seeds to a plate to cool.
5. Mix scallions, snow peas and carrot in large bowl. In smaller bowl, combine the ginger, vinegar, honey and oil, whisking to mix.
6. Add the warm cooked rice to the vegetables. Add the cool hijiki and the vinaigrette. Toss well; add sesame seeds, the remaining ¼ teaspoon salt. Toss again.
7. Serve the salad warm, or chill it for 1 hour. It will keep n the fridge, covered, for up to 3 days. Enjoy.
ORANGE PUDDING
Blend in a food processor or blender until smooth and creamy:
2 boxes Mori No tofu – soft
1 teaspoon vanilla
¾ cup frozen orange juice concentrate / ¾ cup sugar
1 can drained mandarin oranges
Pour into individual serving dish and chill until firm and set. Top with mandarin orange.
Muesli
Muesli rocks! I eat it daily.
But don't complex it up — it's easy. Anything goes. This basic muesli recipe can be varied endlessly.
I like to add coconut milk instead of fruit juice; to the oats I also add raisins, and dates, sunflower seeds, almonds and whatever else I have on hand.
I have never added lemon juice, as this recipe recommends. You may want to, or not.
I prefer my muesli at room temperature, so I cover and soak it overnight outside the reefer. It's delicious. The point is that you can make this nutritious, filling breakfast meal any way you like it.
Basic Recipe:
3 cups whole rolled oats
3 cups fruit juice (unsweetened apple, orange, pineapple)
1 tsp lemon juice11/2 cups apple, shredded
1. Place ingredients in bowl and mix together
2. Cover, chill overnight
3. Serve cold with choice of toppings: soy milk, vanilla soy yogurt, fresh berries, sliced bananas, sliced almonds, apple sauce, cinnamon, etc.
Serves 6
ALMOND ROYALE
3/4 cup raw walnuts
1/2 cup raw almonds
1 cup packed dates, pitted
2 teaspoons cinnamon
1/4 teaspoon ground cloves (allspice can substitute)
1/4 teaspoon ground ginger
Chop almonds in food processor to a coarse meal. Add other ingredients and process till combined and very fine. Mixture is ready when it begins to form ball on side of processor.
Roll one tablespoon of mixture in palm of your hand to form ball. Once all have been rolled out, place on dish, cover and refrigerate for a couple of hours. Freeze for 3 hours or more for firmer consistency--they don't get rock hard.
Beet Salad
Judith Rivera, one of Maui's premier cooks, shared this delicious beet salad at our latest potluck brunch. Beets, potatoes, onions, all sorts of wonderfully nutritious ingredients make up this beautiful dish. Check back for recipe — we'll post it as soon as we get it from Judith. Thanks, Judith!
Banana Muffins
Here is a muffin that's good any time, including breakfast. Freeze any extra muffins so that on a rushed morning you can warm up a couple.
In blender, blend these wet ingredients:
1 package Sunrise dessert tofu or any soft tofu
1⁄4 cup oil
3 mashed bananas
1 tsp. vanilla
1 T. lemon juice
Fold into these dry ingredients:
2 cups flour (1 cup whole wheat, 1 cup white)
1 tsp. baking soda
1 T. baking powder 1⁄2 tsp. salt
2 T. egg replacer powder
1⁄2 cup pecan pieces.
Fill muffin cups about 2/3 full.
Bake 350 degrees about 30 minutes.
Check with a toothpick inserted in the center...should come out clean.
Transfer muffins to a cooling rack.
Cream of tomato soup
[Note: to the first 6-7 ingredients, you'll add a quart of tomatoes, so it takes a large blender to accommodate this recipe without overflowing. If your blender is not a big one, you may want to cut recipe in half and blend one half-portion at a time.]
Blend till smooth:
1 cup cashew nuts
3 cups water
1 Tablespoon onion powder + ½ teaspoon salt or more
3 Tablespoons oil
2 Tablespoons arrowroot or thicken with bread when serving
¼ teaspoon oregano and/or 1 tsp sweet basil
(1 Tablespoon honey optional)
When smooth add 1 quart tomato puree or solid pack tomatoes. Bring to a boil but do not boil. Add salt if necessary depending on tomatoes.
Tuna Kahuna
2 cans garbanzo beans
½ pickle relish
½ cup diced celery
½ Vegenaise or other eggless mayo
2 tsp. Bragg's or tamari soy sauce
½ tsp sea salt
1 tsp kelp powder
1/8 tsp asafetida (can substitue garlic powder)
1/8 tsp black pepper
Mash beans or process
Combine beans with other ingredients and mix thoroughly. Chill till ready to serve.
Raw Apple Pie
½ cup Medjool dates, pitted, chopped
2 cups your favorite nuts – pecan, almond, cashew, etc.
2 Gala or Fuji apples
2 Granny Smith apples
1/3 cup Raw Honey or Maple Syrup
½-1 Tbsp Cinnamon
Optional – hand full of blueberries
1. Make crust by mixing dates and nuts in a food processor
2. Press mixture evenly in a pie pan on the bottom and the sides. If you have extra mixture save to sprinkle on top of pie.
3. To make the filling peel the apples and cut into thin slices.
4. Mix the apples, sweetener and cinnamon until apples are well coated.
5. Pour mixture into the crust.
6. Sprinkle remaining pie mixture on top of pie.
7. Sprinkle berries over the whole pie.
8. For best results chill before serving.
thanks to Down to Earth!
Cheesy Potato Casserole
4 large potatoes, peeled and thinly sliced
½ cup (1 stick) vegan butter
½ cup unbleached flour
3 ½ cups boiling water
2 Tbsp soy sauce or Braggs aminos
1 ½ tsp garlic powder
¼ tsp turmeric
1 tsp salt or to taste (add salt last as nutritional yeast is a bit salty)
¼ cup vegetable oil or safflower oil
1 cup nutritional yeast flakes
1 4 oz. can diced green chilies, optional paprika
Preheat over to 450 degrees
Put sliced potatoes in large mixing bowl and set aside.
Oil a large casserole dish and set aside.
In a medium saucepan, melt the margarine over low heat. Add the flour and whisk it continuously to form a roux. Add the boiling water, soy sauce, garlic powder, turmeric, and salt, whisking continuously for 1 to 2 minutes until the sauce is thick and bubbly. Add the oil and nutritional yeast and whip again until smooth. Stir in the green chilies if desired.
Pour the sauce over the potatoes and stir thoroughly to coat. Put into oiled casserole dish. Sprinkle the top with paprika. Bake, covered, for 30 minutes, then bake, uncovered, for 20 minutes more, or until potatoes are tender and the top is browned.
Makes 6 servings.
Spicy Black Bean Burgers
1 15 ounce can black beans, rinsed and drained
1/3 cup red onion, chopped and sautéed
½ cup dry breadcrumbs
2 Tbsp chunk salsa
1 tsp ground cumin
½ tsp hot pepper sauce
Olive oil
1. Mash beans in a medium bolw. Mix in sautéed onion, breadcrumbs, salsa, cumin and hot pepper sauce. Season with salt and pepper. Sprinkle with water if mixture is too dry.
2. Using moistened hands, shape bean mixture into burgers. Cook on a lightly piled frying pan on medium heat for 5-10 minutes or until browned on both sides.
— Thanks to Down To Earth!
Winter Squash Stew with Quinoa
Stew:
2 tbsp. olive oil
1 cup chopped onion
3 garlic cloves, chopped
2 tsp paprika
1 tsp salt
½ tsp black pepper
½ tsp ground coriander
½ tsp ground cumin
½ tsp turmeric
½ tsp ground ginger
¼ tsp cayenne pepper
1 cup water 1141/2 oz can diced tomatoes, drained
2 Tbsp lemon juice
2 cups cubed butternut squash
1 cup cubed kabocha squash
2 cups cubed carrots
Quinoa:
1 cup quinoa
2 Tbsp olive oil
½ cup finely chopped onion
¼ cup finely chopped carrot
2 cloves garlic, minced
½ tsp salt
½ tsp turmeric
2 cups water
½ cup chopped fresh cilantro
3 tsp chopped fresh mint
For Stew:
1. Heat oil in saucepan over medium heat.
2. Add onion; sauté until soft about 5 minutes. Add garlic; stir 1 minute. Mix in next 8 ingredients.
3. Add water, tomatoes, and lemon juice. Bring to boil.
4. Add squash and carrots. Cover and simmer over medium-low heat until vegetables are tender, stirring occasionally, about 20 minutes.
For Quinoa:
1. Rinse quinoa and drain.
2. Heat oil in saucepan over medium heat. Add onion and carrot. Cook until vegetables begin to brown, stirring oftern, about 10 minutes.
3. Add garlic, salt and turmeric; sauté 1 minute. Add quinoa; stir 1 minute. Add 2 cups water.
4. Bring to boil, reduce heat, cover and simmer until liquid is absorbed and quinoa is tender, about 15 minutes.
5. Mix in ½ the mint and ½ the cilantro into the stew.
6. Spoon quinoa onto platter and spoon stew on top. Sprinkle with remaining herbs.
— Thanks to Down To Earth!
Leafy Holiday Salads
Romaine and Cranberry:
Romaine lettuce WASH Romaine
Fresh baby spinach CHILL to crisp
Dried cranberries CUT in desired pieces
Sliced almonds COMBINE with other ingredients
Red onion, optional Add dressing just before serving
Romaine and Pear:
Romaine lettuce PREPARE Romaine as above
1-2 pears, ripe but firm PEEL, QUARTER, & SLICE pears
red onion rings or green COMBINE all ingredients
onions, sliced – optional ADD dressing and serve.
Grapes, halved
Pecans or sliced almonds
Dressing:
1/3 cup fresh lemon juice WHIZ in blender until ginger
¼ cup mild olive oil and peel are liquidized.
11/2-2 Tbsp crystallized ginger
2-4 Tbsp honey CHILL until ready to use.
1-2 tbs lemon peel, grated
½ tsp salt
This will keep in the fridge for 2-3 weeks
Special K Roast
1 medium onion, minced
¼ cup soy margarine or safflower oil
1 cup finely chopped pecans
1 cup finely chopped walnuts
2 12.3 ounce packages Mori-Nu Silken firm or Extra Firm tofu (seasoned tofu –see below)
1 tbsp vegan chicken seasoning
1 tsp salt
¼ cup nutritional yeast flakes
1 12 ounce box or 7 cups Special K cereal
1 ½ cups soy milk
Seasoned tofu: drain and crumble tofu in a large mixing bowl. Add ½ tsp garlic posder and 1 tsp onion powder.
Spray a medium casserole dish with a nonstick cooking spray.
Sauté onion in oil or margarine until it is clear.
Combine all ingredients together with seasoned tofu and mix well.
Pour mixture into the casserole dish.
Bake at 350 degrees for 40 to 45 minutes.
Top should be brown and slightly crispy. Cut into squares and serve hot with your favorite brown gravy or ketchup. Leftovers are great for sandwiches.
Yield: 12 ½ cup servings
Easy Gravy:
4 cups water
½ cup Braggs aminos
2 Tbsp vegetarian chicken seasoning
1 tsp garlic salt
½ tsp salt
¼ cup nutritional yeast
3 tbsp corn starch
½ water
Combine all ingredients except corn starch and ½ cup water. Bring to boil. Mix corn starch with ½ cup water and add to gravy to thicken.
