What to Expect from Sister Vegetarian Recipes...
Enjoy the meals. Enjoy the travel. No Passport Required. Just an appetite for delicious and healthy meals.
Peace & Love, Sister Vegetarian.
Friday, December 31, 2010
Saturday, December 18, 2010
You Tube Video: Click Here
Monday, December 13, 2010
Saturday, December 4, 2010
Friday, November 5, 2010
Friday, October 8, 2010
Sunday, August 29, 2010
2 cups vegetable broth
How to Cook:
1. Prepare Berbere Paste in a small food processor
2. Prepare Bulghur, Couscous, or Brown Rice as directed on package
3. PREPARING THE STEW: Mix all ingredients above along with Berbere paste in a large pot. Bring to boil, then lower to simmer for 15 minutes, covered.
Monday, July 19, 2010
1 bunch of beets (3 medium size beets), washed, and unpeeled (the skin of beets provide great antioxidants. The power is also in the skin so do not peel!)
1/2 onion minced
1 cup of carrots, sliced in rounds
1 cup of celery, chopped
2 TBSP olive oil
1 cup of vegetable stock
1/2 cup of water
2 bay leaves
Dressing for beet and lentil salad:
2 medium cloves of garlic, minced
2 tsp lemon juice
1 TBSP Braggs Organic 24 Seasonings
1 TBSP apple cider vinegar
2 tsp garlic salt
1 tsp black pepper
1 tsp habanero, tabasco, or any hot sauce
How to make:
1. slice beets in 1 inch strips, set aside
2. saute onions, carrots, and celery in 2 TBSP olive oil in a large pot
3. Add lentils, beets, vegetable stock, and water. Stir to mix.
4. Boil, then cover and reduce to medium. Cook for 20-25 minutes, until lentils are tender (beets will then be tender at the same time as the lentils)
5. Drain excess water, and pour into a mixing bowl.
6. Place mixing bowl in refrigerator to cool for 10 minutes
7. Take bowl out of refrigerator and add beet and lentil dressing. Mix dressing with beet and lentil mixture.
8. Serve as is, or with crusted Italian bread with olive oil, garlic, and basil.
~ Sister Vegetarian
Wednesday, June 23, 2010
It may be summer, but soups all year round provide hearty, nutritional, and inexpensive quick one-pot meals. Even in the summer, I eat hot soups because they provide a great substantial meal after a hard work day and warms my heart for a relaxing meal like nothing else for dinners. Left-over soups can be frozen for quick after work meals in individual serving size containers, or just freeze in one large container to feed many after work.
Although served year end round in Morocco, Haira is best known as the traditional Moroccan soup that is served during the Holy month of Ramadan for dinner and to break the fasting at sunset during Ramadan.
The recipe below is the most basic and quick version of this soup. Preparation and cooking will take about 1 hour total; but, it simmers for 40 minutes so you can just prep for 5- 10 minutes and let the soup do its thing. You can add additional vegetables such as carrots, eggplant, and zucchini as many versions do. The addition of type and amount of vegetable is up to you...have some fun and add what you like. The basic recipe is the foundation that I have included below. This version is also frequently eaten as is without additional vegetables. Instead of using fresh parsley and cilantro, I used the mustard greens for a peppery taste and Swiss Chards for that bitter taste like cilantro in honor of our African American heritage also stemming from this continent of Africa as Morocco. Cinnamon, ginger, lentils, and pasta are main ingredients to every Haira soup no matter how you change the versions. Serve with warmed pita and plain organic yogurt as a side for a more authentic meal. I really enjoyed making and eating this soup. It was quick and filling. It warmed my insides; and, made me dream of this beautiful country and its beautiful people.
Morrocan Haira Soup
1 large onion, diced
2 large garlic cloves or 4 medium garlic cloves diced
1/2 tsp ground ginger
1/2 tsp ground cinnamon
1/2 tsp smoked paprika
1/4 tsp smoked ground chipotle pepper or chili pepper
1 cup fresh mustard greens, chopped
1 cup fresh Swiss Chards, chopped with stems
1 can diced roasted garlic tomatoes
5 cups of water with vegetable bouillon cube dissolved
1 can 15 1/2 oz chick peas, rinsed and drained
1/2 cup dried lentils
1/2 cup orzo pasta (any pasta can be substituted)
1 TBSP cornstarch dissolved in 1 cup of water
2 TBSP lemon juice
1 TBSP tomato paste
How to prepare:
1. Saute onions and garlic in extra virgin olive oil for a minute.
2. Add tomatoes and stir for 2 minutes
3. Add 5 cups of water, bouillon, and lentils. Bring to a boil.
4. Reduce heat to simmer. Simmer for 40 minutes or until lentils are tender.
5. Add chickpeas and pasta. Cook for 7-8 minutes until or until pasta al dente
6. Add cornstarch dissolve din water to soup, and stir.
7. Add lemon juice and tomato paste.
8. Simmer soup until it thickens (approx 5 mins more).
Serve as is, or with warm pita and organic yogurt on the side. What a cuddly warm and home feeling for the heart, mind, body, and soul :)
~ Sister Vegetarian
Thursday, June 17, 2010
Friday, May 14, 2010
Wednesday, March 31, 2010
Saturday, March 27, 2010
Anguilla Curried Avocado Soup
Servings: 4-6 Servings
How to Serve: Traditionally served cold with garnishes indicated; but, tastes just as great heated up with the garnishes!
2 Medium-ripe dark-skinned avocados cut into 4 halves (use 3 of the 4 halves in the soup, and reserve 1 half for garnish)
2 1/4 cup vegetable stock
1-1/2 tsp curry powder
1/4 tsp ground chipotle powder
1/2 cup rice milk
Garnish/Mix in bowl:
2 TBSP lemon juice
1 can diced roasted garlic tomatoes
reserved 1/2 avocado diced
Split avocados in half with a knife and remove the pits.
You will have 4 halves of avocados. Use 3 of the 4 halves in the soup.
Place in blender: Scoop out the insides of the three halves of the avocado with a spoon and place in the blender. Add all ingredients in the blender except the garnish. Blend until smooth.
Chill, or heat slightly.
When ready to serve, garnish the soup with the garnish mixture above.
Alternative Garnish for Anguilla Curried Avocado Soup
Follow recipe above and blend all ingredients.
mix below ingredients in a mixing bowl
Add to soup if heating: heat garnish with soup in pot for only 5 minutes and then serve.
If serving soup cold, add to soup before chilling in refrigerator
1 can Red Beans, drained
1-1/2 cup chopped mustard greens
1 can diced roasted tomatoes
reserved 1/2 avocado diced
2 TBSP lemon juice
** Optional: Top soup Garnish with 2 TBSP of Vegan sour cream once in bowls
~ This soup is awesome! Leftovers freeze well! Enjoy! There is so much love from a small amount of avocados in this soup. The taste is beautifully perfect! I saw myself on this island as I ate the soup as ocean waves beat against the sandy shores, and the sun set a beautifully orange glaze in the bluish sky. ~ Sister Vegetarian
Sunday, March 7, 2010
1 large sweet onion, chopped (About 2 cups)
2 TBSP Olive Oil
2-1/2 cups chopped carrots
1/4 tsp dried red pepper flakes
1 tsp ground coriander
4 garlic cloves, minced
1-1/2 cups chopped white potatoes (Skin cleaned and skin left on. The skin has nutrients that you need. Do Not peel it!)
1/2 tsp sea salt (or to taste)
4 cups vegetable stock (vegetable stock includes the brine (liquid) from the canned artichoke hearts, 1 vegetable bouillon cube, and the water to make 4 cups of vegetable stock)
1 15 oz can diced garlic tomatoes
2 13-14 oz cans of Artichoke Hearts10 artichoke hearts, cut into eighths
1 can chickpeas
Garnish-Topping per bowl when serving:
1/4 cup chopped fresh turnip greens, mustard greens, or parsley (parsley is traditional used as a garnish)
1 TBSP lemon juice or ¼ wedge of fresh lemon
How to Cook:
1) In a large soup pot, sauté the onion in the olive oil for about 5 minutes.
2) Stir in the carrots. Cover Pot.
3) Stir carrots and onions again after 3 minutes.
4) Add the red pepper flakes, coriander, and garlic. Cover and cook for a few more minutes.
5) Add the potatoes, salt and 2 cups of the stock.
6) Cover the pot and bring the soup to a boil.
7) Once pot boils, reduce the heat and simmer until the potatoes are nearly tender and not overcooked.
8) Gently stir in the tomatoes, artichoke hearts, chick peas, and sea salt
9) Cover and simmer for 3 or 4 minutes, just to heat the tomatoes.
10) Add the remaining 2 cups of stock.
11) Heat gently.
Note: No do overcook or boil the soup. The potatoes, tomatoes and artichokes should be heated just enough to blend the flavors, and not break up the potatoes, tomatoes, and artichokes.
12) Garnish as per above
Sunday, February 28, 2010
Continuing with the Lunch Box Series below is another alternative to a week day work lunch.
As you know, Sister loves wrapping these delicious spreads in Collard Leaves for a lunch packed with even more nutrition and antioxidants. I hope you enjoy this spread as much as I do for my work lunch. It also makes a great appetizer for the gathering of your sister circle.
Why not call it hummus? Traditionally, any type of hummus has tahini and chickpeas as the main ingredients. This spread does not include tahini. This spread also turns out a little more thicker, but the thickness makes it a great sandwich stuffer whether you are wrapping it in collards as I do, chapati, tortillas, wraps, or vegetarian/vegan breads.
Don't forget to also round out your lunches with Sister's Vegetarian and Vegan 10 Points of Power for your workday empowerment. A healthy mind goes with a healthy body.
Chick Peas and Black Olive Spread
1 15- 1/2 oz can Garbanzo Beans (Chick Peas), drained, rinsed
1/2 chopped avocado
3 cloves of medium garlic
2 TBSP vegan mayonnaise
1 TBSP lemon juice
1/2 tsp sea salt
1/2 cup onion
1 TBSP dried parsley
1/4 cup black medium olives
1/8 tsp ground pepper
How to prepare:
Place in a food processor all the above ingredients. Process until smooth. This spread will still be thick, but it should have a well blended texture.
Stuff into your favorite collard leaf, wrap, vegetarian/vegan bread, chapati, or tortilla.
~ Sister Vegetarian
Friday, February 12, 2010
6 medium whole beets (skin left on for nutrients), beet greens and stems chopped off
1-1/2 cups vegan vegetable bouillon broth
1 cup full-bodied red wine
2 cups water
2 tbs. olive oil
1 white onion, coarsely chopped
1 TBS dark brown sugar
2 TBS Braggs Apple Cider Vinegar
3 TBSP Lemon Juice
1/2 cup vegan soy sour cream, plus extra for garnish
2 medium chipotle chiles in adobo sauce
2 cups of beet green and stems chopped
How to cook:
Put the whole beets, vegetable bouillon broth, and wine into a large soup pot, and add the water.
Bring to a boil and let simmer, covered, for 45 minutes to 1 hour until beets are tender (a fork inserted detects its tenderness).
Remove the beets with a slotted spoon, and reserve the cooking liquid in the soup pot.
When the beets have cooled enough to handle, coarsely chop.
Set aside 1/2 cup of 1/2-inch diced beets for garnish.
Heat the olive oil in a large saucepan over medium heat. Add the onion and brown sugar.
Sauté for 2 minutes, stirring, until the sugar is dissolved.
Add the onions and brown sugar sauté, coarsely chopped beets, apple cider vinegar, lemon juice, 1/2 cup soy sour cream, and chilies in abobo to the beet liquid in the soup pot.
Stir in pot. Add to a blender or food processor in batches, and blend until smooth.
If serving hot, add back everything from the blender or food processor to the pot, and reheat until hot. This is when the chopped beet greens and stems are added so as not to cook too long. The beet greens and stems add even more nutrients.
If the soup is served cold: chill in the refrigerator, covered, for at least 6 hours.
Garnish with the reserved beets and 2TBSP of sour cream.
Friday, February 5, 2010
Saturday, January 30, 2010
No-Knead Wheat-Oat-Flaxseed-Raisin Bread
(Sister Vegetarian's own creation)
Servings: 1 loaf baked in approximately 8-1/2 " x 4-1/2" in bread loaf pan
Preparation and Mixing of Ingredients: 5 mins. to 7 mins.
Baking time: 1 hour, or until done
1 cup lukewarm water
1/4 cup apple juice
1 very ripe banana, mashed
¼ cup raisins
1/2 cup old-fashioned oatmeal
2 TBSP ground flaxseed
3 tablespoons maple syrup
2 tsps instant yeast (I did not have yeast and was jonesing for homemade vegan bread today, so I used a popular yeast substitute: 1 tsp baking soda + tsp lemon juice)
1/4 cup rice milk
½ tsp sea salt
3 cups whole wheat flour (I used King Arthur Whole Wheat Flour)
1. Grease an 8 1/2" x 4 1/2" loaf pan with a vegetable oil
2. Combine all of the ingredients in a large bowl. Beat the mixture vigorously for about 3 minutes, or use an electric mixer set on high speed for 3 minutes. You should have very sticky dough. It won't be pourable, but neither will it be kneadable. Scoop it into the prepared pan.
3. Cover the pan with lightly greased parchment paper, and let it rise for 90 minutes on your counter.
4. Preheat oven to 350 degrees
5. Uncover the bread, and bake for first 15 minutes then use aluminum foil to place over it like a tent. Then bake for another 45 minutes. Insert a knife to make sure it comes out clean to determine if the bread is done.
6. Cool the bread completely before slicing it. I sliced the bread, and stored it in a freezer bag in my refrigerator. It can also be stored in the freezer, and reheated as it is used.
Vegan Corn Bread
(original recipe found at Post Punk Kitchen but I changed a few ingredients such as using wheat flour instead white flour and rice milk instead of soy milk; and, adding ground cinnamon and ginger)
Serving Suggestions: I made this to accompany my mexican, south american, and spanish soups and stews such as Black Bean Soup, Gazpacho, and Red Bean Stew.
Preparation and Mixing time: 5 to 7 minutes
Baking Time: 30 to 35 minutes
Serving Size: 12- 15 individual cornbreads
2 cups cornmeal
1 cup King Arthur Wheat Flour
2 teaspoon baking powder
1/3 cup vegetable oil
2 tablespoons maple syrup
1 tsp ground cinnamon
1 tsp ground ginger
2 cups rice milk
2 teaspoons Braggs Raw Apple Cider Vinegar
1/4 tsp Sea Salt
1. Preheat oven to 350 degrees
2. Grease an approximate 9x13 glass baking pan
3. In a bowl, wisk together the rice milk and the vinegar and set aside.
4. In a large bowl, sift together the dry ingredients (cornmeal, wheat flour, cinnamon, ginger, baking powder, and salt).
5. Add the oil and maple syrup to the rice milk mixture. Wisk with a wire wisk or a fork until it is foamy and bubbly, about 2 minutes.
6. Pour the wet ingredient into the dry and mix together.
7. Pour batter into the prepared baking pan and bake 30-35 minutes, until a toothpick inserted into the center comes out clean.
8. Slice into squares and serve warm. I stored in freezer bags in my refrigerator, or you can store in the freezer.
Sister's Grilled Eggplant on toasted
Vegan Wheat-Oat-Flaxseed-Raisin Bread
2 slices of above home-made Wheat-Oat-Flaxseed-Raisin Vegan Bread, toasted
2 slices of eggplant
1/2 cup of red and yellow bell peppers (for a quick meal, I used frozen already sliced bell peppers, defrosted)
1/2 cup of sliced onion
Mesquite Seasoning to taste
1 tsp of Colgin Liquid Smoke (a vegan product that contains no animal by-products and is gluten-free)
Olive oil to lightly oil cookie sheet, and to drizzle on eggplant, bell peppers, and onions
Kale (leaves broken by hand, rather than chopped)
Additional Sliced Raw Onions
Optional side servings:
1. Toast home-made Bread: From the bread I baked today, I placed 2 slices in my toaster
2, Pre-heat oven broiler
3. Use olive oil to lightly coat cookie sheet
4. Place on a cookie sheet 2 eggplants, 1/2 cup of sliced red and yellow bell peppers, and 1/2 cup on sliced onions
5. To taste, sprinkle mesquite seasoning and Colgin Liquid Smoke on the eggplant, bell peppers, and onions.
6. Broil for 8 - 10 minutes
7. Take vegetables out of broiler
8. Place vegan mayonnaise on both sides of bread. Then add eggplant, and broiled bell peppers and onions.
9. Add on each side of sandwich: a sliced tomato, Kale leaves, and raw onions.
10. Close sandwich and slice in half.
* * 11. Optional: As a side dip, I used a Tahini Dressing to dip the sandwich in as I eat and served with a glass of red wine.
Friday, January 29, 2010
I noted differences in my version from the Moosewood Recipe in parenthesis, or as noted. Also, I did not make injera, or my favorite chapati recipe. I cheated (okay not cheated, but just did a time saving addition) and used vegan tortilla wraps instead to serve as an injera to pick up the soup, and mop up the delicious stew sauce. Instead of using the suggested yogurt as a side with the flatbread, I used vegan sour cream on the side with the "tortillas serving as injera" and noted that in the recipe. The yogurt or sour cream as in Indian and many other African dishes is eaten on the side with spicy-hot stews as a nice cooling and tasty accompaniment with the flatbread. Here my picture of my stew. I hope you make this! It was awesomely delicious, and quick to make. The dried lentils only took 30 minutes to cook as you prepare the Berbere and Niter Kibbeh before I started the recipe. The entire meal took about 1 hour if using already made flatbread such as vegetarian and vegan tortillas, or chapati made ahead of time.
Servings: 8 (4 if having alone as a meal with nothing else by accompanied by Injera, Chapati, or any flatbread such as a tortilla)
· 1 lb bag of Dried brown lentils
· 1 cup Onion; finely chopped
· 2 Cloves garlic; minced or pressed
· 1/4 cup Niter Kebbeh (see recipe below; I substituted ¼ cup of olive oil for those who are ovo, strict vegetarians, or vegans. You can spice up your olive oil if you like with similar ingredients. )
· 1 TBSP Berbere (recipe below)
· 1 tsp ground cumin
· 1 TBSP Sweet Hungarian Paprika (I used Smoked Paprika which gave it a beautiful taste)
· 2 cups finely chopped tomatoes (I measured into a glass measuring cup 2 15 -1/2 can of chopped tomatoes for 2 cups)
· ¼ cup Tomato paste
· 1 cup Vegetable Stock or Water
· 1 cup Green Peas; fresh or frozen
· Sea Salt to taste
· Black pepper; to taste
· 3 Batches Injera bread (recipe below; or use warmed tortilla or chapati bread)
· Vegan/Vegetarian Sour Cream or Plain yogurt
Rinse and cook the lentils according to package directions (cooks for approximately 30 minutes).
As the lentils are cooking, sauté the onions and garlic in the niter kebbeh (or olive oil), until the onions are just translucent. Add the berbere, cumin, and paprika and saute for a few minutes more, stirring occasionally to prevent burning. Mix in the chopped tomatoes and tomato paste and simmer for another 5 to 10 minutes. Add 1 cup of vegetable stock or water and continue simmering.
When the lentils are cooked, drain them and mix them into the saute. Add the green peas and cook for another 5 minutes. Add salt and black pepper to taste.
To serve Yemiser W'et, spread layers of injera (or, warmed tortilla or chapatti) on individual plates. Place some sour cream, or yogurt alongside a serving of w'et on the injera and pass more injera at the table. To eat, tear off pieces of injera, fold it around bits of stew, and eat it with your fingers as done traditionally in Ethiopia.
· 2 tsp Cumin seeds
· 4 Whole cloves (or, 2 tsp of ground clove or 2 tsp allspice)
· 3/4 tsp Cardamom Seeds ( or, 3/8 tsp of ground cardoman)
· 1/2 tsp Whole black peppercorns (or, ¼ tsp black pepper)
· 1/4 tsp Whole allspice (or, 1/8 tsp ground allspice)
· 1 tsp Fenugreek seeds
· 1/2 tsp Coriander seeds
· 8 To 10 small dried red chiles (I used 8 chipotle peppers in adobe sauce that I chopped)
· 1/2 tsp Grated fresh ginger root (or, 1 tsp ground ginger)
· 1/4 tsp ground Turmeric
· ½ tsp Sea Salt
· 2-1/2 TBSP Sweet Hungarian Paprika (I used Smoked Paprika)
· 1/8 tsp ground Cinnamon
· 1/8 tsp ground Cloves
In a small frying pan, on medium-low heat, toast the cumin, whole cloves, cardamom, peppercorns, allspice, fenugreek, and coriander for about 2 minutes, stirring constantly. Remove the pan from the heat and cool for 5 minutes.
Discard the stems from the chiles. In a spice grinder or with a mortar and pestle, finely grind together the toasted spices and the chiles. Mix in the remaining ingredients.
Store Berbere refrigerated in a well-sealed glass jar (Eco Green Ways: I recycle glass jars, and used this as storage).
· 1 lb butter
· 1/4 cup onions; chopped
· 2 cloves garlic; minced or pressed
· 2 tsp Ginger; grated, peeled, fresh
· 1/2 tsp Turmeric
· 4 Cardamom seeds; crushed
· 1 Cinnamon stick
· 2 Cloves; whole
· 1/8 tsp Nutmeg
· 1/4 tsp Ground fenugreek seeds
· 1 TBSP Basil; fresh (or, 1 tsp dried)
In a small saucepan, gradually melt the butter and bring it to bubbling. When the top is covered with foam, add the other ingredients and reduce the heat to a simmer. Gently simmer, uncovered, on low heat. After about 45 to 60 minutes, when the surface becomes transparent and the milk solids are on the bottom, pour the liquid through cheesecloth into a heat-resistant container. Discard the spices and solids.
Covered tightly and stored in the refrigerator, Niter Kebbeh will keep for up to 2 months.
Note: Remember, ovo, strict vegetarians, and vegans, olive oil can be substituted. You can spice up your olive oil if you like with similar ingredients.
Traditional Injera-Ethiopian Flat Bread (if not using warmed tortilla or chapati as I did to save time)
· 1 3/4 c Flour; unbleached white
· 1/2 c Self-rising flour
· 1/4 c Whole wheat bread flour
· 1 package Dry yeast
· 2-1/2 cup Water; warm
· 1/2 tsp Baking soda
· 1/2 tsp Salt
Combine the flours and yeast in a ceramic or glass bowl. Add the warm water and mix into a fairly thin, smooth batter. Let the mixture sit for three full days at room temperature. Stir the mixture once a day. It will bubble and rise.
When you are ready to make the injera, add the baking soda and salt and let the batter sit for 10-15 minutes.
Heat a small, nonstick 9-inch skillet. When a drop of water bounces on the pan's surface, take about 1/3 cup of the batter and pour it in the skillet quickly, all at once. Swirl the pan so that the entire bottom is evenly coated, then return to heat.
The injera is cooked only on one side and the bottom should not brown. When the moisture has evaporated and lots of "eyes" appear on the surface, remove the injera. Let each injera cool and then stack them as you go along.
If the first injera is undercooked, try using less of the mixture, perhaps 1/4 cup, and maybe cook it a bit longer. Be sure not to overcook it. Injera should be soft and pliable so that it can be rolled or folded, like a crepe.
INJERA (Flat bread) –alternative quick recipe
· 4 cups Self-rising flour
· 1 cup Whole wheat flour
· 1 tsp Baking powder
· 2 cup Club soda
Combine flours and baking powder in a bowl. Add club soda plus about 4 cups water. Mix into a smooth, fairly thin batter. Heat a large, non-stick skillet. When a drop of water bounces on the pan's surface, dip enough batter from the bowl to cover the bottom of the skillet, and pour it in quickly, all at once. Swirl the pan so that the entire bottom is evenly coated, then set it back on the heat.
When the moisture has evaporated and small holes appear on the surface, remove the injera. It should be cooked only on one side, and not too browned. If your first one is a little pasty and undercooked, you may need to cook a little longer or to make the next one thinner. But, as with French crepes, be careful not to cook them too long, or you'll have crisp bread that may be tasty but won't fold around bits of stew. Stack the injera one on top of the other as you cook, covering with a clean cloth to prevent their drying out.
Sunday, January 24, 2010
Let's Visit India: Coconut Curried Chickpeas, Cauliflower, and Spinach served with a Cilantro/Jalapeno Wrap or Chapati
Saturday, January 16, 2010
Reheating soup for variety each night:
When I reheated for my dinner on different nights (I usually freeze individual soup servings for myself for quick after work meals), I added different vegetables when reheating each time.
- One night I added chopped collard greens to the soup that I rolled and chopped, and placed in the soup after it heated up completely. I just let the soup heat up with the collard greens for 2-3 minutes.
- Another night, I added to the soup chopped beet greens, kale, and collards.
- Another night, I added okra, sweet potatoes, and kale.
All individual servings were filling as a soup by itself, and my mouth was feeling as though it had an awesome party going on inside.
Serving Size: 4 servings
Bananas Nutritional Value: (excerpt from Whole Foods. org) Source of potassium, an essential mineral for maintaining normal blood pressure and heart function. A banana a day may help to prevent high blood pressure and protect against atherosclerosis. Bananas also help to improve eyesight and build bigger bones.
1 TBSP olive oil
1 onion, chopped
1 garlic clove, crushed
10 oz banana sliced in 1/2" to 1" slices (about 2 medium to large size bananas sliced the short way)
1 can of diced tomatoes
1 cup of corn kernels
1 tsp dried parsley
3-3/4 cup of vegetable stock; or 3 -3/4 cup of water heated with a vegan bouillon cube
1 medium chipotle in adoba sauce, chopped (larger or 2 chipotles chopped if you want an even hotter and spicier soup)
1/8 tsp clove
ideas of additional vegetables added: chopped collard greens, chopped kale, chopped spinach, chopped beet greens, okra, carrots, sweet potatoes, or whatever you prefer
How to cook:
1. Heat up olive oil in a stock pot over medium heat.
2. Add the onion and garlic. Cook until soft.
3. Add the banana, tomato, and corn. Cook for 5 minutes
4. Add the parsley, vegetable stock, chipotle pepper. Simmer for about 10 minutes
5. Stir in the clove, and serve immediately.
6. If you add additional vegetables, add when soup is almost done for the last 5 minutes. If adding sweet potatoes, add the sweet potatoes about 10 minutes before soup is done for not too soft sweet potatoes, but almost like an "al dente" bite. Serve.
Friday, January 8, 2010
“The man who sees, on New Year's Day, Mount Fuji, a hawk, and an eggplant is forever blessed”. —Old Japanese proverb
Beautiful Eggplant: You are deep purple almost black. Mysterious beauty and gorgeous smooth soft skin. I run my hands across your body, and I love your curves. Your curves remind me of my own African beauty: vivacious, delicious, curvaceous, and beautiful through and through. You are beautiful. I call you black beauty. ~ Sister Vegetarian
Eggplant. Beautiful. Succulent. Nutritious. Quick after work meals in 20 meals or less. Eggplants provide a quick after work meal for busy schedules.
Serving Size: 1 Large Eggplant can make 4 -6 sandwiches
Eggplant Cost: approximately $1.79 per lb.
Flat bread (chapati, flat-out, or lavash bread)
Shredded collard leaves, spinach, or kale
How to Cook:
1. Slice Eggplant for ½ inch to 1 inch rounds.
2. Use extra virgin oil olive to lightly coat a pan (I use a cookie sheet)
3. Brush olive oil on sliced eggplant, add mesquite seasoning, and a few drops of liquid smoke.
Place on pan
4. Cook 8 -10 minutes on each side in broiler for an outdoor grilled taste.
5. Voila! Eggplant that takes as though grilled outside!
How to Serve:
1. Serve as a sandwich on flat-out, lavash, or chapatti bread. I toast my flat bread of choice in the broiler until crisp. I place vegan mayonnaise on each side of the flat bread.
2. Place grilled eggplant on top of vegan mayonnaise
3. Add tomatoes, onions, shreds of collards leaves (or, spinach or kale broken up)
4. Top with other half of flat bread and vegan mayonnaise
5. Slice flat bread in half and serve.
6. Optional: I love to serve with slice sweet potatoes oven fried in broiler with a little olive oil and seasoning of choice such as mesquite seasoning. Sweet potatoes can be grilled with eggplant in one pan at 8 -10 minute son each side just like the eggplant. Quick and easy after a long work day!
olive oil with a sandwich being stuffed with
eggplants, onions,spinach, tomatoes,
and vegan mayonnaise
Friday, January 1, 2010
This is one of a series of lunch time brown bagging meal ideas that will be featured in Sister's Recipes.
Visit Sister's Green Tips for brown bagging ideas as to the many choices of lunch bags and containers available to carry your quick and easy homemade meals.
Hummus is as ubiquitous to Middle Eastern Cooking as it is to vegetarians. From ovo-lacto vegetarians to vegans, hummus is the queen of quick meals, snacks, and appetizers.
What is hummus? Hummus is a spread that is made from chickpeas (aka garbanzo beans). Hummus recipes are not set in stone, so one recipe varies from the other in the Middle East and Northern Africa.
Hummus originated in Egypt, and is one of the oldest ubiquitous foods known dating back as far as 7000 years as a popular dish.
With hummus recipes, you can basicially make the recipe your own by adding things such as roasted bell peppers, chipotle pepper, more garlic or less garlic, more Tahini or less Tahini, natural peanut instead of Tahini, spinach, archtichokes, and more. You can also blend hummus via your food pressor or blender to your liking by making it smooth, creamy, or chunky. I prefer my hummus between smooth and chunky for lunches. For me, smooth-chunky hummus on my collard leaves or flatbread wraps makes a nice wrap that holds. I also provide below wrap and wrap stuffers ideas for an even more healthier and filling lunch.
Chickpeas (aka: Garbanzo Beans): a good source of protein and cholesterol-lowering fiber. Lowers cholesterol. “Garbanzo beans high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia (whfoods.cm)"
Tahini: Tahini is crushed sesame seeds. Think peanut butter, but made from sesame seeds. If you are allergic to peanuts, then Tahini may be a good alternative; but, check with your Allergist first! Tahini is an excellent source of calcium, Vitamins B and E (vitamin E is known to help reduce the rate of body cells ageing), and essential fatty acids that helps to maintain healthy skin. Tahini fats are unsaturated which means good for you.
Collard Greens: an excellent source of the vitamins C, E, A (all three are essential antioxidants). Collards are also an excellent source of folate and vitamin B6 to help protect against deformities and cancer.
Spinach: an excellent source of Vitamin K, C, A, Calcium, and Iron. Other benefits: promotes cardiovascular protection and gastrointestinal health; the flavonoid's in spinach helps to combat ovarian cancer; and, vitamin K and calcium in Spinach contributes to stronger bones.
1 15oz can chickpeas, drained
1 TBSP dried parsley or 2 TBSP Fresh parsley
3 TBSP chopped onions
1 TBSP Tamari Sauce *(Soy Sauce can be used in its place)
1/4 cup Tahini * (besides whole foods stores, many grocery stores are now stacking up on Tahini in the health food section; but, if Tahini is still hard to find, use natural organic peanut butter in its place)
2 cloves of garlic (less if you are not a garlic fanatic as I am)
1/3 cup of lemon juice
1 1/2 tsps ground cumin (* instead of cumin, try ground curry and it adds an even stronger spiciness)
1/4 tsp ground chipotle pepper * adds a nice smoky pepper flavor
2 to 3 drops of liquid smoke * for additional smokiness
Additional Ingredients to make it as a lunch:
Wrap ideas: Collard leaves; Sister's Homemade Chapati; Flatbreads sunch as Lavash Bread.
Wrap Stuffers ideas: Kale, Spinach, Cucumbers, Tomatoes, Raisins, peanuts, or your spark of creativity.
Process all the above ingredients in a food processor, or blender until it is smooth, or reaches the consistency you prefer.
Remember, hummus is a spread that you can change and adapt to your tastes; or, event you may be planning (i.e. appetizer for parties). Take away some of the ingredients above, or add more. Making your own hummus is cheaper and healthier than purchasing it in your local store.
- Starting with the wrap: I love to use collard leaves to form my wrap. After cutting off the large end of the stem after cleaning, I slice down the collard leaf in the center of the large vein. Sometimes I just keep the leaf whole and wrap the hummus the long way. Whatever you prefer, it's all delicious! Other ideas are homemade Chapati bread which is excellent for vegans too because I make mine with extra virgin olive oil instead of ghee. Checkout Sister's Chapati Recipe in Sister's Recipes