Summer Squash Patties

Summer Squash Patties

4 green onions, chopped

4 T. Coconut oil

2 medium yellow summer squash; grated

2-4 medium red potatoes; grated

1 cup rolled oats

½ cup ground flax seeds mixed with 1-2 cups water

½ teaspoon sea salt or to taste

1/4 teaspoon ground black pepper

other seasoning to taste (optional)

Saute green onions in 2 Tablespoons coconut oil over medium heat for about 2-3 minutes. Add grated potato and let cook about half way and then add summer squash. In medium sized clean bowl, add oats, flax mixture, salt and pepper and seasonings.  Mix well. Add squash mixture and blend with a fork.

In a clean frying pan or on griddle at medium heat, warm 2 Tablespoon coconut oil. Spoon mixture in and form patties. Let brown 3-4 minutes and turn.  These are tasty severed like a burger on a bun with all the fixin's we like to layer 2 or three depending on how thick they are.  They are also excellent by themselves with some ranch dressing and/or other favorite toppings!

Mushroom-Lima Bean Stew, Indian-Style

Ingredients:

1 cup  lima beans

1 8-oz package of crimini mushrooms (substitute with portabella for a meatier flavor, or button)

1 large onion, chopped into a small dice

1 cup tomato puree

1/2 cup chicken broth

2 tbsp minced fresh herbs (I used thyme and sage, but you can use any "spicy" herb you have on hand, like rosemary or oregano. Basil would be fine too, but add that at the end of the cooking)

1 tbsp garam masala

1/2 to 1 tsp red chilli powder

1/4 tsp turmeric

1 tbsp garlic paste

2 tsp olive oil

Heat the oil in a saucepan and add the onions and mushrooms.

Stir to coat with oil and saute until the onions start to take on a sheen, about 2 minutes.

Add the chicken broth and cook, stirring, until most of the wine has evaporated. Add the herbs, tomato puree, powdered spices, and cook for another two minutes.

Add the cooked lima beans with any water leftover from cooking them and stir well. If you didn't have enough cooking water, add some regular water.

Bring to a boil, lower to a simmer, and cook another 3-4 minutes. Add salt to taste. 

Fab Cakes with 'Smarter' Sauce

Fab Cakes

8 oz. tempeh (first simmered in 2-3 cups of water or vegetable broth for about 20 minutes, then cooled)

1 -1 1/8 cups cooked potatoes, roughly chopped (can use leftover boiled or roasted potatoes)

2 tbsp freshly squeezed lemon juice

1 1/2 tbsp vegan Worcestershire sauce

1 tbsp Dijon mustard

1 tsp kelp granules (optional; ex: Maine Coast Sea Seasonings brand)

1/2 tsp sea salt

1/4 tsp freshly ground black pepper

1/2 tsp paprika

1/2 tsp dried thyme leaves

Pinch cayenne pepper

1/2 cup red bell pepper, diced

2/3 cup apple, peeled and diced (toss in a squeeze of lemon juice to prevent browning)

1/3 cup sliced green onions (use both greener and whitish portions) or chives

Dash hot sauce (optional)

1/3 cup (roughly) potato flour (for frying, optional)

1 1/2 - 2 tbsp olive oil (for frying)

After simmering and cooling tempeh, squeeze excess water from tempeh cake with your hands (it’s okay to squish since tempeh will be processed/mashed). In a food processor, first pulse the tempeh with the potatoes, lemon juice, Worcestershire sauce, mustard, kelp granules, salt, pepper, paprika, thyme, and cayenne (pulse through until combined and broken up, but not fully pureed – alternatively, you can mash these ingredients by hand). Add the bell pepper, apple, and green onions, and stir through. Take small scoops of the mixture (about ¼ cup) and form into small cakes with your hands. Lightly coat each side of the patties in the potato flour. Repeat until you have used all of the mixture. In a non-stick skillet over medium-high heat, heat the oil. Add the patties, flatten gently on the pan, and fry for 7-9 minutes on each side, until golden and a crust has developed; flip them over only once or twice (the second side will cook quicker than the first). Serve with dollops of Smarter Sauce.  Makes 11 - 12 Patties.

Smarter Tartar Sauce

1/2 cup vegan mayonnaise of choice (see note)

1 1/2 tbsp rice wine vinegar (unseasoned, or use red wine or apple cider vinegar)

1 tbsp fresh parsley, finely chopped

1/4 cup cucumber, seeds removed, and minced

1 tbsp capers (drained)

3/4 tsp agave nectar

1/8 – 1/4 tsp dried mustard (use full 1/4 tsp for more ‘bite’)

1/4 tsp (rounded) onion powder

1 tsp lemon zest

1/8 tsp sea salt

Freshly ground black pepper to taste

Combine all ingredients in a small bowl and stir through until well combined. Refrigerate (covered) until serving.

Ridiculously Easy Curry-Scrambled Tofu

Tofu can be either crumbled or cubed. Omit or reduce the salt to lower sodium. The black salt gives tofu a very eggy flavor but can be overpowering so use cautiously.

Ingredients

1/2 green pepper, chopped

1/2 red pepper, chopped

8 ounces mushrooms, trimmed and sliced

2 cloves garlic, minced or pressed

14 ounces extra-firm tofu, drained, dried off, and cubed or crumbled

1 teaspoon good curry powder (or more, to taste)

1/8 teaspoon ground red pepper (or to taste)

1/4 cup vegetable broth

1 teaspoon salt (or to taste)

1 tablespoon nutritional yeast

pinch black salt (kala namak), optional

Instructions

1. Heat a non-stick skillet. Spray it lightly with pan spray if you wish and add the chopped peppers and mushrooms. Cook until they begin to soften, about 2 minutes. Add the garlic and cook another minute or two until mushrooms have darkened in color.

2. Stir in the tofu, sprinkle it with curry powder and ground red pepper, and pour the vegetable broth over it. Cook on medium-high, turning gently with a spatula, until most of the liquid is evaporated and tofu is hot and beginning to brown in places. Stir in salt to taste along with nutritional yeast and black salt, if using. Keep warm until ready to serve.

Preparation time: 5 minute(s) | Cooking time: 15 minute(s)

Number of servings (yield): 3

Shell Pasta in Barbeque Sauce

Barbeque Sauce:

1 cup tomato ketchup

1 tbsp minced garlic

1 tbsp grated ginger

2 tbsp chilli sauce

1 tbsp dijon mustard

1/2 cup balsamic vinegar

1/3 cup sugar

1/4 cup tamari (use soy sauce if you can't find this)

Place all the ingredients in a saucepan and bring to a boil over medium-low heat. Simmer for another 10 minutes, stirring frequently. Set aside.

Pasta:

Cook 1 pound of pasta according to package directions, or until al dente.

 In the last five minutes of cooking add to it:

1/2 large head or 1 small head of cauliflower, separated into small florets

Drain the pasta and cauliflower and place it in a bowl. Add to it:

1 cup dried kala chana (brown chickpeas), soaked overnight and cooked until tender.

1 to 1 1/2 cups of barbeque sauce (go by your tastebuds but add slowly because the sauce is strong)

Mix in 1/4 cup of capers.

Mix well and serve.

Curried Sweet Potato Soup

from The Essential New York Times Cookbook via joy

serves 6 to 8

1 1/2 tablespoons olive oil

1 cup coarsely chopped onions

1 large clove garlic, coarsely chopped

1 tablespoon chopped ginger

1 teaspoon ground cumin

1/2 teaspoon ground coriander

1/4 teaspoon ground cardamom

1/4 teaspoon turmeric

1/8 teaspoon crushed red pepper flakes

2 1/2 pounds sweet potatoes, peeled and sliced 1/4-inch thick

6 cups chicken broth, or slightly more as needed.

salt and pepper to taste

6 to 8 teaspoons goat cheese

Heat the oil in a large pot over medium heat.  Add the onions and saute until the onions begin to brown, about 10 minutes.  Add the garlic and saute, stirring for 30 seconds.  Add the ginger, cumin, coriander, turmeric and red pepper flakes.  Add the sweet potatoes and broth and bring to a boil.

Reduce the heat and simmer until the sweet potatoes are soft, about 20 minutes.

Puree the soup, in batches in a blender or food processor.  Season to taste.  The soup can be made a day ahead and kept in the fridge.  Reheat over a low flame.  If the soup is too thick, add a little more stock.

Chicken Salad

		main meals |  We lightened up this sandwich favorite with reduced-calorie mayonnaise and sour cream. walnuts.*

Ingredients

• 3/4 pound(s) Chicken breast without skin, roasted, cut into bite-sized pieces
• 1/2 cup(s) celery, finely diced
• 1/3 cup(s) dill pickle(s), or sweet gherkins, finely diced
• 1/4 cup(s) reduced-calorie mayonnaise
• 2 Tbsp reduced-fat sour cream
• 2 Tbsp parsley, fresh, chopped
• 1 tsp Dijon mustard
• 1 tsp fresh lemon juice
• 1/2 tsp table salt
• 1/4 tsp black pepper, freshly ground

Instructions

• Place all ingredients in a large bowl; mix until blended. Yields about 2/3 cup per serving.