vegan – Page 19 – Gastography

1-Ingredient Paleo Ice Cream

July 13, 2013October 24, 2013Life, Recipes2 Comments

Oh, wow. I cannot believe I’ve ignored you guys like this. This recipe for banana ‘ice cream’ is really tasty, dead simple to make, whips up quick, and lasts in the freezer for as long as you need it to. It’s cheap, too, averaging however much bananas cost where you live per serving. And it’s paleo. Have I mentioned it’s also good? And filling? And healthy? And lactose free? What are you waiting for?! Ice cream waits for no man!

A good friend of mine recently made the jump to paleo (ok, it was a few months ago now) and I realized I hadn’t posted a recipe for this yet for you guys. This ‘ice cream’ is fantastic. I made it pretty much all summer last year and ended up almost living on it when the days got so hot I didn’t want to move, let alone put anything in my mouth that wasn’t freezing.

Also? It’s toddler-approved. My girl has a munchkin who loves bananas – and this dessert. It’s making its way into heavy rotation at her house as a summertime treat to combat her little guy’s first summer dealing with crazy heat.

This ice cream is surprisingly creamy for having a single ingredient and has a light banana taste when made with no add-ins. I always add almond butter because I absolutely love it and usually honey and a generous pinch of flaky salt as well. If paleo marshmallow fluff existed, that would go in as well. Ooooh. Steve’s Original Paleo Krunch (or some other grainless granola) would be fantastic here. Cocoa nibs if you’re so inclined.

1-Ingredient Paleo Ice Cream

1 banana per serving

Add-ins: I usually use 1 Tbsp. almond butter + 1 tsp. honey + a big pinch of flaky salt per serving

Peel your banana, break into large pieces, and freeze at least an hour to overnight before starting.

Put your banana + any add-ins into your blender. Blend until it looks like soft-serve. At this point, your ice cream is entirely edible – but if you stick it in the freezer for a couple of hours, you will be rewarded with a rich, dense ice cream that is so satisfying you’ll never miss the dairy – or other ingredients.

Serves however many you want it to.

A note about blending: Don’t overload your blender. Just … don’t. Even if you have a Vitamix. Your blender doesn’t want to handle 9 bananas at once and you’ll have to dig out frozen and welded-together clumps of fruit before doing the right thing and blending 2 bananas at a time max. Just be patient and wait for the first bananas to do their thing before adding more. Of course this comes from experience. Experience and my wonderful, supportive DH giving a much-deserved ‘I told you so.’

Fresh Snap Pea and Radish Salad with Sprouts

April 6, 2013October 18, 2013Life, Recipes2 Comments

This is a fabulous little fresh spring salad – full of bright crunch from the snap peas, balanced with nice bite from the radish and kicked up a notch by the addition of some nice flaky salt. A fresh, bright side for something decadent – like the lamb chops I served it with.

Fresh Snap Pea and Radish Salad with Sprouts

Snap peas (about 4 cups ?)
4 large radishes – I used plain old regular red radishes
1/4 cup sprouts – I used broccoli sprouts, though I bet the hot variety would be nice as well
3 Tbsp. almond oil
1 Tbsp. dijon mustard
1 Tbsp. rice vinegar
2 big pinches flaky grey salt
Black pepper (a dusting)

De-tip your snap peas and cut into rough fork-sized chunks.

Slice the radishes thin, stack the rounds up, and cut into match sticks.

Add both to a medium bowl with the sprouts.

Whisk together the oil, mustard and vinegar in a small bowl. Add the salt and taste – add some more if the tastes don’t pop.

Pour the dressing over the salad and work in, using your hands to toss and separate the sprout threads.

Dust with black pepper and serve.

Serves 2 for dinner + 1 for lunch as a side dish.

Quinoa Salad with Pomegranate Vinaigrette, Shaved Fennel & Mache

March 9, 2013October 16, 2013Life, Recipes1 Comment

I missed quinoa during my paleo excursion. I missed whole grains in general, to tell the truth. But, I feel like I learned another tool for my eating healthy and right arsenal – one that will help keep me mindful about not eating starch for starch’s sake and about nutrient quality/quantity in my dishes.

I first served this dish with the seared scallops called for in the original recipe, and man were they good. Then I ate the leftovers as-is with a bit more fennel for bulk, and that was great too. This dish is a winner all around.

Quinoa Salad with Pomegranate Vinaigrette, Shaved Fennel & Mache

Adapted from Seared Scallops on Black Quinoa with Pomegranate Gastrique by Sprouted Kitchen

1 cup quinoa
1 1/2 c. vegetable broth
1 bulb fennel
2 Tbsp. extra virgin olive oil
1/4 c. chives
1 c. pomegranate arils
4 oz. mache
2 Tbsp. pomegranate molasses
3/4 c. vegetable broth

Rinse your quinoa and put into a medium saucepan with the 1 1/2 c. vegetable broth. Bring up to a boil, cover, reduce the heat to a simmer, and let simmer 18 minutes or until the broth has absorbed and each little grain has opened to a curlicue.

While the quinoa is working, tackle your vinaigrette and the rest of the salad. In a small saucepan, bring the pomegranate molasses and remaining vegetable broth to a boil. Let go until reduced by half or so, about 6-8 minutes. Set aside to cool.

Slice your fennel paper thin (I used a mandoline). Add to a large bowl with the mache, olive oil, pomegranate arils, and chives (which you have chopped or thinly sliced). Hit with salt and pepper.

When the quinoa is done, add to the bowl. Toss to combine and dress with the vinaigrette.

Serves 2 for dinner + 2 for lunch.

Lemon & Chive Flecked Broccoli Soup

February 2, 2013October 16, 2013Life, RecipesLeave a Comment

This is a great little soup – chock full of vegetables with enough backbone to be satisfying on its own as a dinner bowl.

Vegetarian, gluten-free and paleo-ish. While Parmesan cheese is not paleo, if you buy good quality from grass-fed milk, a hand full + a rind in a big pot of soup is not going to kill you.

Lemon & Chive Flecked Broccoli Soup

Adapted from Broccoli Soup with Lemon Chive Cream from Orangette

Soup:

1 big bunch broccoli
1 yellow onion
2 leeks
3 cloves garlic
1 Tbsp. unsalted butter
1 Tbsp. olive or coconut oil
5 c. Turkey stock (or chicken or vegetable – whatever light stock you have on hand)
1 Parmesan rind (about 2 inches square – omit if strict paleo or vegan)
Kosher salt to taste

Make the soup. Slice your leeks (white and green parts only) into thin discs and rinse to clean, making sure to separate the rings to get into all the places grit likes to hide. Halve and slice your onion thin.

In a heavy-bottomed stock pot or dutch oven, heat the butter and oil over medium heat. When the fat is warm, add the leeks and onion and cook, stirring occasionally, until softened and translucent (about 10 minutes).

While that is working, dice the garlic and chop the broccoli (stems included).

When the onion is translucent and the leeks are nice and soft, add the garlic and cook a minute or two more (until you start to smell the garlic). Add the broccoli, stock, Parmesan rind and a big pinch of salt and stir. Bring to a boil, reduce to a simmer, and cook partially covered about 20 minutes or until the broccoli is tender.

While your soup is working, get your lemon and chive cream ready to go.

Cream:

The top layer of thick cream from 1 can of full-fat coconut milk that has been chilled + a little extra coconut milk for added body
2 scallions (white and pale green parts only)
Chives
1/2 a lemon
Grated Parmesan
Big pinch salt

Slice the scallions into thin rounds. Snip or mince chives until you have a big hand full. Zest and juice the lemon.

In a medium bowl, combine the coconut cream with the scallions, chives, lemon zest, lemon juice, and a big hand full of grated parmesan cheese. Add a big pinch of salt and taste. If it needs more, zap it again. You’re going for light, bright and acidic but not overly bracing. If you need a little more body or things are looking not creamy enough, add coconut milk a little at a time (tasting as you go) until it looks just right.

Back to the soup.

When your soup is done, remove the Parmesan rind and either whiz with an immersion blender or buzz in a regular blender until mostly smooth. I left a few chunks here and there for added interest but a velvety smooth soup would be just as nice. Don’t forget to remove the Parmesan rind, especially if you’re going the immersion blender route. I forgot, and while my Vitamix disappeared it just fine, Parmesan rind is still not good eats.

Top with the lemon & chive cream and serve. Serves 2 for dinner with 1-2 lunches.

Tangy Chipotle Slaw with Pecans

January 26, 2013October 16, 2013Life, RecipesLeave a Comment

This slaw makes the best of winter with the sort of tangy, smoky, spicy kick usually reserved for brightening up a summer fete. I served this slaw piled on top of these paleo tortilla crepe things, with some leftover flank steak and seared broccoli stalks. Yum.

If you’re southern, you can be forgiven for wanting to toss a handful of golden raisins into the mix. Eating my bulked up version (I added the broccoli florets and pecans) for salad the next day, I could almost smell the warm grass and smoked pig.

Paleo (with aioli), gluten-free and vegetarian (ish – contains eggs – sub for vegan mayo if going that route).

Tangy Chipotle Slaw with Pecans

2 carrots, shredded
1/2 head Savoy cabbage, ribboned
1 Fuji apple, julienned
2 crowns broccoli, separated into bite-sized florets
1 cap organic apple cider vinegar
1/4 c. pecans, chopped or halved
1/2 c. aioli (if you have to sub mayo, at least use one made with olive oil)
2 tsp. adobo sauce (the sauce in a can of chipotle)
6 tsp. lemon juice
2 tsp. organic apple cider vinegar
2 big pinches salt

Toss the first 5 ingredients together while you are making the dressing and toasting your nuts.

Whisk the dressing ingredients together in a medium bowl, thinning out with a splash of water if you need it.

Pour over the slaw and toss to combine. When the nuts are nice and toasted, throw them in as well.

Serves some to a bunch – If you’re eating this on top of a burger or taco, it goes a long way. Big lunch bowlfuls will get you 2.

Breakfast of Champions: Green Smoothie

January 12, 2013December 29, 2014Life, Recipes48 Comments

It seems like the whole (healthy eating) world has jumped on the smoothie bandwagon. Internet fisticuffs have broken out over the relative merits of blending vs. juicing. Crazy eyed evangelists for both warring factions spout suspicious claims from the rooftops. Pinterest orgy groups have formed.

So, what am I doing? Adding to the noise by posting a smoothie recipe. I can’t help it; this recipe is good. Like really good. And I can’t find any fault with the health content.

My DH and I got started on smoothies innocently enough: he’d been listening to Joe Rogan’s podcast (check it out if you haven’t – he’s not a douche like I had feared he would be; he actually has some really great guests and some interesting nutrition “experts”. Plus, he’s really kind of hilarious) and Rogan mentioned how much he really likes his morning green smoothie. And then he had nutritionists on talking about smoothies and although they might argue about how you get the juice in the glass, they couldn’t argue (much) about more vegetables being good for you. Some guests cautioned about fat soluble vs. water soluble vitamins, sugar content, and whether liquid veggies were better than veggies you chew; but the overall consensus was veggies = good and controlling where those veggies come from = even better.

Needless to say, we were intrigued (and visions of a crazy high-powered blender danced in my DH’s head). We started small – 1 blended smoothie from the health store down the road (which we split, because ack! $10!). Both of us absolutely loved it, so we did the (relatively) cost-conscious thing and started buying Naked Juice. But we felt bad about it because of the pasteurization and the sweet taste and we were pretty sure it was really bad for you. So we hemmed and we hawwed and we argued and we justified and finally we sprung for a refurbished Vitamix blender. And now that $7 a day smoothie habit costs around $5 and we are a month in to making back enough dough to break even on the monster that now sits in a place of honor in our kitchen.

My DH is the smoothie mix master in the family – he gets up first, and enjoys the mad scientist aspect of creating mixes. I don’t mind, it gets him to clean the kitchen more often. That, and he’s great at it. 🙂

Big Green Breakfast Smoothie

Serves 2

1 apple
1 banana
4 stalks kale
1/2 c. fresh spinach
2 stalks celery
Small hand full cilantro
1 tsp. spirulina
1/2 c. orange juice (the healthiest 100% juice you can find)
1 c. coconut water (100% pure – if you can’t find a brand with no additives, use regular water)
1/2 avocado
1 inch ginger

Whiz everything up until smooth. This is a thick shake-like smoothie that fills you up until lunch.

Added bonus for metric nerds: Self Magazine’s site has a really good nutrition calculator. I ran this smoothie through it, and this is what came up for nutritional value:

289 calories, 56 from fat (7g total)
213mg sodium
59g carbohydrates (11g dietary fiber)
6g protein
131% Vitamin A
152% Vitamin C
13% Calcium
13% Iron

How awesome is that?

Full metrics with goodies like nutritional targets, fullness factor, glycemic load, inflammation factor, nutrient balance, protein quality, calories, carbs, vitamins, fats, minerals, sterols & other substance breakouts here. *nerd squee*

Ginger Curry Carrot Soup

January 5, 2013October 16, 2013Life, RecipesLeave a Comment

This simple carrot soup comes together in no time at all and makes for a hearty, healthy weeknight meal. Paleo friendly, vegetarian, vegan and gluten-free.

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Ginger Curry Carrot Soup

Based on Simple Ginger Carrot Soup by Paleomg

1 1/2 lb. bag carrots, chopped
4 c. vegetable broth
1/4 c. coconut milk
1 yellow onion
3 inches ginger
3 cloves garlic
2 Tbsp. coconut oil
1 palm full curry
2 tsp. garam masala
Salt & white pepper to taste
Drizzle grapeseed or walnut oil (optional)
Toasted pecans for garnish (optional)

Halve and slice the onion thin, mince the garlic and peel & mince the ginger. Heat a large pot over medium and add the coconut oil. Add the onion, garlic & ginger and cook until the onions are translucent. You don’t want to burn them, so stir frequently as you are chopping the carrots into large-ish chunks and gathering your other ingredients. I let my onions go until they were just beginning to brown at the edges, and they were terrific.

When your aromatics are where you want them and the carrots are ready, add carrots along with stock and coconut milk. Stir and add the curry and garam masala with some salt and white pepper. Simmer 20 minutes or until the carrots are soft.

Once the carrots are soft, blend with an immersion blender until smooth. Alternately, you can use a food processor or blender.

Return to the pot and taste for seasoning. Add more if needed. Simmer an additional 10 minutes or until your desired thickness is reached.

Drizzle with a little oil and top with toasted pecans if desired.

Serves 2 for dinner + 1 for lunch.

Romanesco, Radicchio & Yellow Pepper Salad with Tarragon Vinaigrette & Avocado

November 25, 2012October 11, 2013Life, Recipes1 Comment

This hearty warm salad makes a great weeknight meal. It’s light but filling and the warm roasted veg really hits the spot. Vegetarian, vegan, gluten-free & paleo-friendly.

Romanesco, Radicchio & Yellow Pepper Salad with Tarragon Vinaigrette & Avocado

1 head romanesco
1/2 head radicchio
1 yellow pepper
5 scallions
1/4 c. blanched, slivered almonds
Big hand parsley
1 avocado
Olive oil
Coconut oil
Salt & pepper to taste

For the vinaigrette

1 Tbsp. white wine vinaigrette
2 Tbsp. fresh tarragon, chopped
1 tsp. honey
3 Tbsp. grapeseed oil
Salt & pepper to taste

Turn your broiler onto high while you separate the romanesco into pretty little florets. Alternately, you can chop the romanesco. Sprinkle with a little olive oil and salt & pepper. Broil 10 minutes, flip and broil an additional 10 minutes until softened and browned.

While your romanesco is going, halve and slice the radicchio; chop the yellow pepper; and slice the scallions. Heat a large pan over medium heat with a Tablespoon of coconut oil and add the veggies, reserving the dark green scallion tops for another use. Sautee until the veggies are browned and softened. If you want a little char on your radicchio, kick the heat up a notch – charred radicchio is fabulous. Salt & pepper to taste.

While that is kicking, toast your almonds in a dry pan. Remove from the heat and chop.

Chop the parsley and scallion tops and set aside.

Make your vinaigrette. Whisk all vinaigrette ingredients together – salt & pepper to taste.

When the romanesco is done, add to the veggies in the pan. Turn off the heat. Chop the avocado and add to the mix, along with the almonds and parsley scallion mixture. Toss to combine and drizzle the vinaigrette over top. Toss again and taste for seasoning.

Serves 2 for dinner + 1 for lunch.

_DS32847w — Vibrant color on a cold day? Yes, please.

Creamy Squash Ribbon Red Pepper Pasta (Paleo)

November 3, 2012October 11, 2013Life, RecipesLeave a Comment

This paleo-friendly, gluten-free & vegan pasta is a diabolical way to sneak zucchini and other soft squashes past the squash texture-averse. By cutting the squash in ribbons, the squishy texture disappears and they become more palatable (even for Southerners who grew up hating the gloppiness and squeek of squash casserole). The ribbons also look like pasta; more important than looks alone, your belly is also tricked into thinking it has just consumed a mound of pasta. Yum all around. The creamy sauce helps with this as well and doesn’t taste like coconut – with the nut butter, peppers and other spices, it ends up tasting savory and rich.

I loved this pasta; my squash-averse DH ate it warily, but didn’t have any real complaint about it other than he knew it was squash. I’m sure the presence of a big ol’ slab of London broil on the side did wonders for the pasta’s begrudging acceptance.

Creamy Squash Ribbon Red Pepper Pasta

Adapted from Paleo Creamy Roasted Red Pepper Steak and Pasta from PaleOMG

2 zucchini
2 yellow summer squash
1 roasted red pepper
1 bunch spinach
1/4 c. almond butter (to be paleo, use almond butter – I happened to only have peanut on hand, so I used peanut. The original recipe called for a full half cup almond and would be thicker with the full amount. I halved because I was using the wrong nut butter)
1/2 can coconut milk
1 Tbsp. garlic powder
1 Tbsp. onion powder
1 tsp. golden mustard (or your favorite mustard – I use Golden’s spicy)
1 Tbsp. coconut aminos
2 cloves garlic, sliced
1 Tbsp. chipotle powder
Salt & pepper to taste

First, prep your noodles. I used a wide speed peeler to make long, wide noodles. If you can use a mandoline without slicing off a digit, the julienne setting makes nice matchstick noodles. I prefer less blood in my dinner, so I went the slow route. It didn’t take that long. If you’re not into wide noodles, stack those babies up and slice lengthwise.

Make your creamy sauce. Add the coconut milk, almond butter, spices, garlic, aminos, red pepper and mustard to the bowl of a food processor. Whiz until thoroughly combined. Taste. Add salt and pepper (and any additional amounts of spice) until you’re satisfied.

In your largest skillet over medium – medium-high heat, add the squash noodles. A dry pan is fine here; you’re going to be adding the sauce momentarily. Toss the noodles a time or two so each is kissed by heat. Add the spinach and sauce and toss (carefully with tongs or you’ll break all your noodles up and throw the spinach around the room) frequently until it all looks cooked. You’re not cooking the noodles to death and you’re not serving them raw – think al dente with wilted spinach. This process should take 5-8 minutes, depending upon how hot and crowded your pan is.

Serves 2 for dinner + 1 for lunch.

Yeah, Yeah, Yeah, I Know: Another Cabbagy Slaw Salady Thing

September 15, 2012October 11, 2013Life, RecipesLeave a Comment

Yeah, yeah, yeah, I know: I’ve posted a bunch of these cabbagey slaw salad-ish dishes, but I love them so. Red cabbage is such a good foil for tanginess that I can hardly resist creating something magnificent or terrible for lunch with leftovers.

This version lends a tangy, sweet, crunchy and spicy backbone to simple black bean burger with avocado crema and a fried egg leftovers (or any other leftovers that aren’t a balanced meal in and of themselves, really).

Red Cabbage Slaw with Blackberry Honey and Spice

1/4 head red cabbage, sliced very thin

1 tsp. Whidbey Island Blackberry Honey (I realize you most likely don’t have this on hand – substitute regular honey, preferably with a kiss of fresh blackberry or blackberry jam alongside)

2 tsp. rice vinegar

1 tsp. sambal olek (I use chicken brand chili sauce with garlic)

A dusting of chopped cilantro

Citrus salt to dress

Combine all ingredients but salt in a bowl, finger toss until everything is playing nicely together. Sprinkle with citrus salt and toss again.

Makes a great kicky accompaniment to any kind of leftovers – if you want to turn it into a full lunch alone, add some salad greens or tuna and/or chickpeas.

Serves 1 for lunch

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