Archive for the ‘Gluten-free’ Category

  • Vegetable Fried Rice

    Date: 2012.01.16 | Category: Chinese, Dairy free, Gluten-free, RECIPES | Response: 0

    Vegetable Fried Rice

    If you ever have some leftover one day old rice and a few vegetables in the fridge, you have all you need for a delicious all-in-one vegetable fried rice.  A great Chinese classic that was probably created to make sure that nothing in the kitchen was wasted. Folks in the South of China turned their leftovers into fried rice while folks in the North, used noodles and the famous fried noodles were born! This has to be one of the most flexible, forgiving and cheap dish I know.  As a result, it is never the same depending on what is on hand, so it is always a big hit in our house. It is great to pack for lunch and keeps well refrigerated.

    Ingredients for 3 people:
    1 cake of extra firm organic tofu diced
    3 cups of cooked rice
    1/2 cup of green onions chopped
    1-2 cloved of garlic minced
    1 onion diced
    1 cup of corn (fresh or canned)
    1 large carrot thinly diced
    1 cup of frozen peas
    1 cup diced mushrooms (optional)
    3 Tbl vegetable oil
    1 tsp sesame (or peanut) oil 
    Black pepper
    Chili paste (optional)

    Preparation:

    1. Pan fry the cubes of tofu in a little oil until golden.
    2. Sprinkle with a dash of sea salt. Set aside covered to keep warm.
    3. Pan fry the onions in a little water until translucent.
    4. Add the carrots, add a dash of sea salt and cook for a few minutes.
    5. Add the corn and frozen peas and cook a few more minute mixing all the vegetables with the rice over medium heat.
    6. Sprinkle with some soy sauce, a little sesame oil and black pepper.
    7. You can mix the cubed tofu with the rice or serve it on top as in the picture.

    Note: You can also add a handful of peanuts, or water chesnut (usually canned) if you want some extra crunch. I love some cilantro and some chili paste but I like it spicy.

    Enjoy!

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  • Vegan Cheese Ball

    Date: 2011.12.12 | Category: Dairy free, Gluten-free, RECIPES, Vegan Appetizers, vegan cheese, Vegan Holiday Treats | Response: 0

    Vegan Cheese Ball

    Here is a great appetizer everyone will enjoy around the holidays and for any party. Who knew that you could make a dairy-free cheese ball? Warning!  This ‘cheese’ ball disappears as soon as it is served so make sure to make a double batch if you have a big crowd! You get all the flavor and none of the guilt because this version has no saturated fat or cholesterol. So you can have your cheese ball and eat it too!

    Ingredients:
    1 cup blanched almonds
    1/2 cup pine nuts
    1/2 cup of firm tofu well drained
    1 Tbl nutritional yeast (optional)
    1 tsp red wine vinegar
    1 tsp vegetable oil
    2 drops of liquid smoke
    2 tsp onion powder
    1/2 tsp salt
    2 Tbl fresh chives

    Preparation:

    1. Place the almonds, the pine nuts and process quickly.
    2. Squeeze as much water from the tofu.
    3. Add the tofu, the olive oil, the liquid smoke, the onion powder and salt and blend.
    4. You may need to stop and mix with a spoon.
    5. Pour the mix in a bowl and fold in the chives.
    6. Make a ball and wrap in saran wrap and refrigerate overnight.
    7. The next day, crunch 1 cup of walnuts into small pieces and roll the ball to cover it completely.
    8. Serve with crackers, celery sticks or bread slices.

    Notes:
    You can make a garlicky version or use fine herbs of your choice.
    Be creative and let me know how it turned out.

    Bon appetit !

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  • Cranberry Relish

    Date: 2011.12.07 | Category: antioxidant, Dairy free, Gluten-free, RECIPES, Superfoods, Vegan Deserts, Vegan Holiday Treats | Response: 0

    Cranberry relish

    This is one of my favorite relish recipe because it combines the tartness of cranberries and the freshness and sweeteness of oranges. You also get all their health benefits because you eat them whole and raw. Add the vitamin C, the amazing colors, which means, lots of phytonutrients. In our home, we don’t just wait for Thanksgiving or Christmas, whenever we need a pick me up side dish, that’s the one we go for.
    You can buy cranberries in the fall, freeze a few bags for later on and you will be all set!

    Ingredients:
    1 bag of cranberries
    2 medium oranges (organic preferrably)
    2-3 Tbl brown sugar

    Preparation:

    1. Pour the semi frozen cranberries in a food processor.
    2. Wash your oranges and cut the top off and cut into quarters.
    3. Add the oranges (the whole thing) by spreading them around the processor and sprinkle the sugar evenly.
    4. Process everything. you will need to stop, mix and process again until most of the large pieces are nicely processed and the sugar well mixed.
    5. Taste, add sugar if needed, this part is up to you. Some people like it tart, others more sweat. Serve.

    Nutritional facts about cranberries:

    Everyone knows that they help prevent and heal urinary tract infections, but newer research also seems to indicate that they can even prevent stomach ulcers from developing. Cranberries are a major source of anti-oxidants so they are naturally anti-cancer. They are also anti-inflammatory. So, they are now in my list of super foods and they don’t cost hardly anything! So stock up!

    You can serve it with tofurkey, seitan dish, mash potatoes and gravy. You get the idea, but don’t stop there. I love using the relish as a desert.

    Cranberry desert

    All you have to do is find a nice serving glass (or mug as in the photo), spoon some of the relish, then sprinkle some granola, then a little soy or nut milk, then more relish and finish with some granola. It is pretty, delicious and very good for you. If you want more fancy, you can add a scoop of coconut or soy icecream but it doesn’t need it.

    Ok, so no more excuses for buying cranberry sauce in a can (that looks like dog food when it comes out) or other lesser versions. You know better now!

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  • Purple Yam

    Date: 2011.11.04 | Category: Dairy free, Gluten-free, Vegan Breakfast and Brunch | Response: 0

    Sorry folks, it has been a while that I have posted a recipe. I have been busy preparing and teaching classes. But I do want to share something I discovered last week.

    I was shopping at an Asian grocery store for one of my classes
    and noticed in the vegetable section next to the potatoes some purple yams.
    They didn’t look very special on the outside. Actually, they looked similar to the plain yam with the shape of butternut squash. But I had just listened the evening before to a very interesting presentation on the power of plant-based nutrition. And one of the thing I learned that evening, was the darker the food, the more phyto nutrients it contains. That would explain while kale is at the top of the leafy green vegetable family and so good for you. So when I saw purple yams, I had to get some.

    Baked purple yam

    I really wanted to taste them so I  just roasted them without adding anything and OMG! I never tasted something so exquisite. The sweeteness was unbelievable, almost like a fruit. It is now my new breakfast. You only need one to make you feel full and satisfied.

    Now I have had one every morning. It is delicious even cold, easy to carry if you want to take it with you for a morning or afternoon snack.
    You can peel one and mash it and pour some nut or soy milk and nuts for your kids.

    What is wonderful about this type of yam is that you don’t need to add any sweetener. Just the vegetable and nothing else. That’s fast food the way Mother Nature intended it!

    This is a great item to bring if you going camping. It is cheap, easy to roast on an open fire, a great hand warmer in cold nights! What’s not to like!

    From a nutrition standpoint:

    A serving provides B6, vitamin A,  5% of the daily value for vitamin C, fiber, plus antioxidants. It has no fat or cholesterol.
    The jury is out about potassium. Some sources say it contains a good amount, other say it doesn’t.

    It also has a good sense of humor! I wanted to take a photo so that you can see the deep purple and the shape. And then, I turned the plate around and just about peed in my pants when I looked at the photo. See for yourself!

    Purple Yam or cool dog?

     

    Can you see it?

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  • EASY NUTRITIOUS SUMMER SALAD

    Date: 2011.08.22 | Category: Dairy free, Gluten-free, heart healthy foods, RECIPES, Salads, sprouting | Response: 2

    With the plethora of fresh vegetables available this time of the year in our own gardens, why not indulge in a healthy salad, bursting with colors, textures, flavors and nutrition?

    Fresh corn is available in stores at the moment (choose organic over conventional since most of the corn grown today is genetically modified to feed cattles and farm animals).

    One of my favorite addition for this healthy salad is mung Bean sprouts. It is one of the easiest thing to sprout. You can’t mess it up regardless of the temperature, even if you don’t rinse them twice a day as it is usually required for other types of seeds or beans. They also keep refrigerated for almost a week.

    Mung beans sprouts are crunchy and produce a slight nutty flavor, making them a perfect addition to most salads and wraps.

    They may seem small and plain but don’t let this fool you. They pack a lot of nutrition in every bite. 1 cup of raw mung beans contains 3 grams of protein. It is an excellent source of folate (vitamin B for DNA and blood cells) and manganese, a mineral essential for a healthy metabolism and bone formation.

    Ingredients:
    1-2 cups of mung bean sprouts
    1 cup fresh corn kernels
    1/3 cup of diced red onion
    1/2 cup fresh or blanched green beans 
    1/2 diced avocado 
    1 grated carrots
    2 Tbl pine nuts (optional)
    2 Tbl grated coconut powder (unsweetened) optional
    Fresh mint or coriander leaves

    Salad dressing: 
    I usually don’t buy salad dressing because I have been disappointed by most of them and because they always add all kind of weird stuff to make it thick. Since it only takes less than a minute to make it why not?

    Ingredients:
    2 Tbl olive oil
    1 Tbl balsamic vinegar
    1 tsp lemon
    1 Tbl nutritional yeast
    salt, pepper to taste

    By the way, this salad tastes even better if refrigerated over night.
    I used the leftover to make a wrap with collard leaves from my garden. Talk about fresh!

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  • WHEAT & GLUTEN FREE FRENCH CREPES

    Date: 2011.08.09 | Category: French cuisine, Gluten-free, RECIPES, Vegan Deserts | Response: 2

    Gluten free crêpes



    I am not allergic to wheat (although with maturing, I can’t eat as much bread as I used to when I grew up in Europe!) but several of my friends and many of my students are, so I wanted to experiment with different recipes, types of flours and starch and see if I could get close to the original texture. So if you have been diagnosed with Celiac disease or have noticed a frequent allergic reaction to wheat products, you can add this recipe to your gluten free diet. 


    Gluten is a great source of protein and binding, so when preparing a gluten free crepe, or pancake, the trick is to find replacements that can incorporate the binding and the light texture. When researching various gluten free recipes, I was shocked by the various complicated wheat free flour combinations I found. OMG! I don’t know about you but a recipe that uses 4-5 different types of flours, like potato, sorghum, powder egg replacer, cornstarch is way too labor intensive and not flexible enough to accomodate what I may have in my pantry. Life is short, food should be fun, not a drag!


    So I attempted to simplify the batter as much as possible and yet obtain the right consistency and texture. It took several attempts to get it right. The first one, was a fiasco. The recipe called for potato starch, I could only find potato flour, not sure what happened but the batter ended lumpy and thick. As aunt Vula in the movie My Big Fat Greek Wedding would say: “It no work!” I couldn’t find potato starch in any local store, so that recipe was a no go! But with perseverance, I got it to where it was virtually impossible to tell the difference. Call me a purist, but the look of the food also matters. Using buckwheat may be healthy and safe but your crepes take on a grunge/hippie look that is more on the pancake side than the delicate French crepe. Call me a snob! 

    So without further adieu, here is the recipe:

    1/3 cup sorghum flour
    1/4 cup tapioca starch
    1 heaping Tbl ground flax seeds in 1/4 cup of warm water
    1 cup unsweetened non-dairy milk
    4 tsp vegetable oil (not olive oil)

    This recipe is not only wheat free but also corn free and soy free. This way, just about everyone, should be able to enjoy the pleasure of crepes.

    Enjoy and share with others
    Multiply and have many little happy crepes!

     

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  • NEW POTATOES AND LEEK STIR-FRY

    Date: 2011.06.16 | Category: Dairy free, Gluten-free, heart healthy foods, RECIPES, Vegan Entrees | Response: 0

    Nature is such a wonderful thing we take for granted.
    Last fall, I discovered some potatoes that I had completely forgotten about and as a result had sprouted in the back of my pantry. I proceeded by cutting them into small pieces, each with a sprout and planted them in my garden covering them with thick layer of leave mulch. I knew that not much grows in the winter in the Northwest but hoped that something will come out eventually out of it. And it did. Beautiful leaves grew a few months ago and some potatoes even appeared. It was time to harvest. Wow, so many beautiful little potatoes. It was like a treasure hunt. And when I thought I was done, more were found.

    And the funny thing is that the original pieces of potatoes were still almost intact in the ground, and yet they had produced a whole family of little ones.  Next to the potatoes, some leeks also grew. And when you have potatoes and leeks, what do you do? You make potato leek soup, oven roasted vegies or a great stir-fry. We did all three.

    New potatoes are only harvested in the spring and summer so look out for them in the stores or better, grow your own. Eat with the season to  What is really unique about them is that they have a thinner skin and a high moisture content which gives them a creamy texture. They are usually used as side dish but why not making them the star of the show?

    You can lightly steam the potatoes and stir fry them with a little garlic, green onion, salt and pepper and any other condiment you like. Potatoes goes really well with rosemary for example for something different. That’s what we did in the photo. Super simple, quick and delicious. I added some vegan sausages for a little quick protein.

    Leeks are essentially giant green onions. They are from the same alium family. In terms of nutrition, leeks are a great source of vitamin C as well as iron and fiber, they are known for helping the blood and the heart.
    In terms of handling leeks, you always want to check and wash the dirt of the bottom after removing the roots. You can also stir fry the leeks with a little water and salt.

    The finished product:

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  • KALE SALAD WITH BRAISED TOFU

    Date: 2011.05.23 | Category: Gluten-free, RECIPES, Salads | Response: 3

    Summer is almost here so it is a good time to increase the amount fresh foods, salads in our diet. I have grown kale for many years and because of its hardiness have enjoyed it all year around. Several of my favorites, Russian Red and Scotch curly kale are great for salads. Dinosaur kale works great steamed or in stews. Don’t take my word for it, try it out.

    Kale is the star of the dark-green leafy vegetables family.
    It is so easy to grow that everyone should have a patch with some in their garden. If you don’t have space or time to grow some, get some at your local farmer’s market. Make sure to wash it well to remove any dirt.

    Is Kale a superfood? You bet it is.

    It is rich in manganese, iron, copper, calcium, vitamin C, vitamin B1, B2, B6 and E. A daily portion of kale gives you a massive 192% of your daily vitamin A needs and 89% of your daily vitamin C requirements (helps reduce free radicals, inflammatory diseases, arthritis and asthma. That’s impressive.

    Kale belongs to the brassica family (cauliflower, collars greens and broccoli), known for its powerful anti cancerous and antioxidant properties. 
    Wait, it is also rich in fiber so that it prevents and reduces clogging of arteries, stabilizes blood sugars (great for diabetics) and relieves constipation and diarrhea.

    TYPES OF KALE:

    There are several varieties of kale available in local stores:
    Curly kale: most commonly found in store, it has a thick fibrous stalk that must be removed. Use younger leaves in salads.
    Dinosaur kale (a.k.a Lacianto): has dark blue-green leaves. Is great for making kale chips.
    Red Russian kale: resemble a large oak leaf with a purple stem, the sweetest of all 4 types, best used in salads. Is the most tender of all types.
    Redbor kale (deep purple) toughest, should mostly be cooked or use as an ornamental plant.

    WAYS TO EAT KALE:
    In your morning shake (Frozen banana, fruit juice, berries, protein powder…)
    1) As a salad
    2) Sauted
    3) As chips

    Harvest from the garden

    As a Salad:
    Because it is quite fibrous, you will need to first remove the stem (especially for dinosaur and curly kale). This can be done by simply pulling the sides of the leaf while holding the stem or you can use an herb stripper to speed up the process and save your finger nails! Like the Chef’n Kale, Chard, Collard Greens and Herb Stripper.

    You will need to add some lemon juice with a little sea salt and olive oil to tenderize it. Depending on the type of kale you are using you can massage the kale to break down the fiber and tenderize it while tossing it with the lemon dressing. I definitely do not believe in harming anything in life, but a little kale bruising is as far as I would go to make it tender and tasty.

    Basic salad dressing:
    Juice from 1 lemon
    1 Tbl olive oil
    1 Tbl flax seed oil
    1 Tbl nutritional yeast
    Garlic powder
    To add some omega 3, add some flax seed oil to the dressing

    Sauteed Kale
    Mince some garlic and a little olive oil.
    Chop some of your favorite kale, add to the garlic.
    Sprinkle with a little salt.

    Kale Chips
    Forget commercial processed chips and make your own healthy version packed with nutrition.

    Preheat your oven to 350F.
    Wash your hands.
    Cut of the stem and tear off a large bunch of curly kale into small pieces.
    Spread the pieces onto a baking sheet making sure that they don’t overlap.
    Bake for 12 to 15 minutes until they are crispy.
    Remove from oven and put into a large bowl.
    Drizzle 2 Tbl of olive oil, 2 Tbl of nutritional yeast and 1/2 teaspoon of salt (you can use garlic powder too).
    Toss gently with your hands
    Serve immediately.
    Keeps in an airtight container at room temperature. But do not refrigerate.

    Braised Tofu
    Slice firm tofu and pat dry in a clean cotton towel.
    Coat the tofu in some arrowroot or cornstarch with a little salt and garlic powder.
    Pan fry the tofu in a little oil until crisp. Flip each side.
    Sprinkle some soy sauce towards the end.
    You can also grate fresh ginger to the soy sauce for additional flavoring.
    Serve the salad and place the braised tofu on top.

    Et voilà !
    Bon appétit

    I don’t have a big kitchen with huge amount of storage so I can’t collect a lot of cool kitchen gadgets. However, there are a few that I use on a daily basis when it comes to handling herbs and leafy greens.  They are:

    Herb gadgets

    Jenaluca Herb Scissors Stainless... (Read Reviews)
    Chef'n Kale, Chard, Collard Greens... (Read Reviews)
    PL8 Fresh Herb Saver PL8 1200 (Read Reviews)
    Chef'n SpiceCube Herb Freezer... (Read Reviews)
    Chef'n Zipstrip Herb Stripper (Read Reviews)
    Was $65.87
    Buy together now for $58.91
    You Save $6.96 (11%) Price Last Updated: 3:04am, 10th October 2015 More Info
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  • VEGETABLE STEW OVER POLENTA

    Date: 2011.04.24 | Category: Gluten-free, RECIPES, Vegan Entrees | Response: 0

    Earth Day Portland

     

    What a glorious day today was.
    Quite appropriate for Earthday.

    I love Portland. As in most cities accross the US, Portland had its celebration of all good things for the earth, found locally, built sustainably, with respect to the earth and all its inhabitants, in music, artful displays, bringing together young and old, two legged, lots of four legged…what a party! And when time came to eat, we found a vegan hot dog stand! Pretty cool or what? Most of the other choices were mostly vegetarian (there was one stand barbecuing animal parts). We had three options: Vegan kielbassa, beer brat and regular hot dog, all made by Tofurky! With all the toppings of course. And on the way out, a few hours later, a vegan bake sale that raised money for several animal sanctuaries. Usually, we try to cut down on sweets, but given the cause, We had to pitch in, someone has to do it! It is my story and I am sticking to it.

    Once home, we had a craving for something stewy. I had a few vegetables, some cornmeal. Plenty enough to make a nice vegetable medley with some rich polenta (we had rice the day before!)

    VEGETABLE MEDLEY INGREDIENTS:

    1/2 onion sliced

    2 cloves of garlic
    1 Tbl balsamic vinegar
    1-2 Tbl soy sauce
    1 medium zuchini diced
    2 medium tomatoes diced
    1 pepper (bell or poblano)
    1 can of white beans rinced
    1 cup of firm tofu diced
    1 tsp cumin powder
    1 tsp oil
    salt & pepper

    VEGETABLE MEDLEY PREPARATION:

      1. Heat oil in a large frying pan, add the onions and stir.
      2. After 1 minute, add the balsamic vinegar and stir to caramelize them. Add salt, garlic, stir some more.
      3. In a separate frying pan, heat a little oil, and pan fry the pepper and the tofu and the cumin.
      4. Add salt and pepper to taste. When the tofu is browned and the pepper lightly softened, remove from the heat.
      5. Add the tomatoes and zuchini to the onion mixture and gently heat up for a few minutes.
      6. Add the peppers. Turn heat off and cover.
    1. Now time to prepare the polenta

    POLENTA PREPARATION:

    3 cups of water

    1 cup of cornmeal
    1 Tbl vegan butter
    1 cube of vegetable bouillon
    2 Tbl nutrtional yeast
    salt & pepper to taste
    1. Bring the water, broth, vegan butter, salt and pepper to a boil, turn down to medium heat.
    2. Add the polenta in a thin, steady stream, stirring constantly. Don’t add it too quickly, because you risk making the polenta lumpy.
    3. Cook slowly, stirring constantly, over very low heat. Be careful because the hot polenta will turn into molten lava in no time and may spatter as it cooks, so use a long-handled wooden spoon and long sleeve (just kidding for the sleeves). Stay at a distance from the stove to be on the safe side. It may take up to 15mn for the polenta to be cooked.
    4. Try it and if it tastes gritty, it isn’t ready.
    5. Add the nutritional yeast at the very end when it is cooked, this will provide a cheezy taste to it and lots of vitamin B.
    6. Immediately spoon the polenta while it is soft next to the vegetables.

    Bon appétit

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  • SEARED PORTOBELLO MUSHROOMS WITH MASH POTATOES

    Date: 2011.03.07 | Category: Gluten-free, RECIPES | Response: 0

     

     

     

     

     

     

     

     

     

    This dish brings the strength and flavors of the earth to your table through the mushrooms and the potatoes, both living in and from the soil. Portobellos are great meat substitute because of their texture. You can use them in burgers, sandwiches, soups and so much more. This dish may look fancy but it isn’t very complicated to prepare.
    It is highly flavored but low fat. It was inspired by a lovely dish I had at one of my favorite vegan restaurants in Portland called “Portobello Trattoria”. I just found out that in addition to being delicious, organic and vegan, they also only serve local and seasonal products and do not buy any products made by large corporations! That’s something.

    But I digress…Living in the Northwest, I now have access to an amazing choice of wild mushrooms. And you know what this  means? Lots of mushrooms dishes coming! Yum! And since mash potatoes are always hit at home, why not combining them but in an elegant way.

    INGREDIENTS:

    4 large potatoes (2 per person usually)
    2 Portobello mushrooms (1 per person)
    1/2 cup sliced green onions
    1 Tbl Balsamic vinegar
    Garlic (2 cloves)
    1 cup of water with mushroom broth (comes in cubes or powder)
    2 cups snow peas
    Salt, pepper

    PREPARATION:

    1. In a large pot, boil some water with salt and add the potatoes. Make sure there is enough water to cover them well. Cook until tender but not mush.
    2. Gently rince the portobello mushrooms to remove debris and slice them not too thin or the slices will fall apart when cooked. Have you ever noticed that the slices look just like the tail of a whale as it dives down in the ocean? If you have young kids around the house, this should get them entertained while you are preparing the meal!
    3. Mince the garlic.
    4. Pour hot water over mushroom broth or dry mushrooms, cover and set aside.
    5. In a non-sticky frying pan, heat up a teaspoon of oil, add the minced garlic and the  green onions on top. Quickly move around the pan over medium heat so that it doesn’t burn. Place the slices of Portobello mushrooms in the pan without overlapping them. You may need 2 pans to do this, depending on how many mushrooms you are preparing. Drizzle a little balsamic vinegar making sure that you have some on every pieces and sprinkle a dash of salt. The vinegar will bring the sweetness out and caramelize them. Gently shake the pan so that nothing sticks and the juices are well mixed. Flip each slice and place a lid on top and lower the heat. You can remove from the heat when the juices have been lightly reabsorbed. Set aside covered.

    MAKING MASH POTATOES
    When the potatoes are cooked, with the help of a slotted spoon, scoop out the potatoes and place them in a blender, pour a little of the mushroom broth, some salt and pepper (garlic powder). Blend slowly at first, push down the potatoes if they need a little help, add broth very sparingly otherwise it will be too mushy and wet. Taste and season as you like.
    Now, who said you had to put a lot of butter in your mash potatoes to make them taste good? All you have to do is use some of the cooking water instead of milk and just a little of vegan butter (Earth Balance) when you serve it. That’s it!

    CRISP THE PEAS

    Heat up a tsp of oil in a frying pan, when hot, pour the snow peas and quickly move them around, sprinkle a little salt and you can also add a few Tbl of mushroom broth and cover for a minute. Lift the cover, let the steam come down. Mix well, remove from heat  and set aside on a plate.

    PRESENTATION:
    This is up to you. I used a soup plate, made a dome in the middle with the mash potatoes, layered the portobellos on top and garnished the sides with the snap peas. Bon appétit!

    NUTRITIONAL FACTS:
    A serving of mushroom has no cholesterol, 5 mg sodium and 2.1 g protein. A 2/3 cup serving of Portobello mushrooms has as much potassium as a banana and good calcium too and only 26 calories per mushroom.

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