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[kathyklonecke]

Tofu Frittata

You'll need an instant pot and a cuisinart. Preheat oven to 350 degrees

In instant pot add 1c dry garbanzo beans and 2c water. Seal and press beans. Drain and reserve liquid (called aquafaba) Set aside when done.

2. Microwave in glass pyrex large measuring cup: 1/2c chopped red onion, 1/2c chopped shitake or button mushroons for 3 min on high. set aside

3. Grate a med to large zucchini. Reserve 1/4c for spreading on top (or reserve thinly sliced zucchini for top) Set aside.

4. Make crust:

In cuisinart blend 1c of cooked garbanzo beans w/2 T tahini and 3T aquafaba left from garbanzo beans. Spread in a round pie pan sprayed lightly with cooking spray. I wear gloves to spread and pat evenly in a 9x9 silicone baking dish. Bake for 10Min at 350. Cool

5. Combine in med bowl:

16oz firm tofu and 3/4c of the cooked garbanzo beans first blended in a cuisinart until just smooth but coarse.

1 small, peeled, cooked and chopped russet potato

1 1/2t Italian seasoning ( or a combination of spices similar to Italian or Mexican)

1/3c chopped parsley

pinch of red pepper flakes

1 T. maple syrup

1/4c grated parmesan cheese (I do eat some hard cheese. But never the soft ones) You can use a plant based shredded cheese also.

1/2t black pepper and salt

1/2 t smoked paprika

1/4c unsweetened soy milk

6. Fold in onion, zucchini, and mushrooms

7. Pour and evenly spread filling on top of cooled crust. Spread remaining shredded zucchini on top (you can also put decorative sliced thin zucchini on top). Sprinkle smoked paprika on top. Bake 30-40 min

[kathyklonecke]

Diced Beet Appetizer with Arugula Pesto

3 large beets peeled and cubed

1-4 c water

1 TBS sesame seeds

1 TBS soy sauce or Braggs Aminos

Combine in a round 8 inch earthenware casserole dish. I like because deep and beets stay bathed in the sauce while cooking. Cover with foil. Bake 350 about an hour or until tender when poked with fork.

Combine when cool with:

2c diced oranges (deseeded Valencia or Navel)

Make pesto:

2c arugula

2T olive oil

1T whole-grain mustard

2T flavored balsamic vinegar

2T chopped walnuts opt.

Combine pesto ingredients only in small cuisinart for 3 min.

Plate:

Spread a crusty piece of bread with pesto. Top with beet and orange mixture.

[kathyklonecke]

Butternut Squash and Black Bean Enchilada Casserole

!/4c water

2 lbs butternut squash peeled and cut into 1/2" cubes. I used a whole medium squash.

1 med yellow onion diced

4 cloves garlic minced

1 jalapeno pepper seeded and diced (optional)

1 t. ground cumin

1 t. chili powder

2c black beans. Note: I make in instant pot. 1c. dried beans to 2c. water, 1/2t salt. Set on bean setting and wait until button becomes depressed so you can freely open lid. Drain beans. Slightly mash with a potato masher so they blend with total mixture better.

8-10 corn tortillas cut into strips and then into small rectangles

1 28oz can of La Victoria mild red enchilada sauce. This is what I used, but there is El Paso etc. out there. Mild is best.

3/4c shredded Daiya cheddar cheese. Or mozzarella fine.

I sat in front of the news on TV and peeled the squash so I could peel long vertical strips all around. Then I cut off end and cut in half to deseed. Now you can cut into cubes.

Microwave squash in in 1/4c water in large pyrex glass measuring cup for 3 min on high. Drain when finished.

Saute the onion in the water for a min and then add garlic, jalapeño and spices for another 2 min. Add a little more water if it gets too dry. You are just softening mixture.

Put squash and onion mixture in large mixing bowl. Add the beans, tortillas and the whole can of sauce. Mix thoroughly. Spray casserole pan with cooking spray. Pour whole mixture into 9x13 casserole pan

Sprinkle cheese over top. Cover w foil so it doesn't touch cheese. Bake 350 degree for 30-45 min or until squash is easily pierced with a fork.

Serve with coleslaw, guacamole and I like corn salsa from Trader Joes.

[kathyklonecke]

Lemon Bars

I got this from Love and Lemons Every Day. I love it frozen, cut into squares and eaten with my fingers. I served it here at game night, slightly defrosted so girls could eat with a spoon. Still yummy. I made a few changes noted as you read.

Make crust:

8 large pitted chopped Medool dates

1c walnuts

3/4c whole rolled oats

1/4t salt

2T water

Blend all in a large food processor. Spread in bottom of 13x9 pan or as above, I used muffin pan.

Make filling:

In food processor you just used, combine until creamy the following

1 (14oz) coconut cream. Pricey, but I also found at Grocery Outlet for less. This is coconut cream, not coconut milk.

1 1/4c raw cashews (I have mentioned before, if you have a Winco, their bulk section is fresh and extensive.)

2 T lemon zest or 2 teaspoons plus a teaspoon lemon flavoring which I had.

1/3c lemon juice. My tree is a Myer lemon

1/3c maple syrup. Use the real deal, not pancake syrup

1/8t sea salt (optional)

Pour over crush. Freeze overnight to ice cream bar consistency or at least 4 hours. You can always defrost for 10 min. if frozen hard for serving with a spoon.

[kathyklonecke]

Moussaka Be with You

For years I made Moussaka with a cream sauce. This turned out great and the leftover for lunch is so packable.

Soak 1c. raw cashews in hot water. (I added a hot water dispenser to my sink and it is a must have. No more tea kettle.)

cut 2 lbs. eggplant in 1" cubes. salt and pepper and roast for 25-30 min at 425 degrees.

Slice 2 lbs. gold potatoes into 1/4" slices. (I use a cheap mandolin). Toss with salt and pepper and microwave for 4-5min. Layer these on bottom of 9x13 into as many layers as you have potatoes.

Cover with the eggplant.

Next layer:

Chop 1/2 large white onion

Saute on med heat in 1/2c water. (notice you don't need oil)

Add 4 minced garlic. Continue sautéing one min.

Add 1T tomato paste (I have my paste saved in freezer. I open can and separate into 1T portions on cookie sheet and freeze. Then I keep in a bag for use later.) Saute another 2 min.

Stir in 1/2c. red wine

Add 2t. paprika, 2t oregano and 1/2t cinnamon and stir in until liquid absorbed

Add 1 lb. vegan crumbles by Morningside, Gardein or at Ikeas

Add 1 14.5oz can crushed tomatoes. Cook on med until liquid absorbed. Stir in 1 T. red wine vinegar.

Layer above on top of eggplant layer.

Make sauce:

Saute the other 1/2 of white onion in 1/2c water. Can add 1 t. of veg broth paste.

Add 2 minced cloves of garlic and continue to sauté for 1 min.

Transfer to cuisinart. Drain the cashews and add to cuisinart.

Add 1c veg broth, 1/4c dry white wine, 1/5T nutritional yeast, pinch of nutmeg, 1/2t white pepper. Blend until smooth.

Top the meat layer with the sauce and spread evenly on top.

Bake 350 degrees for 30 min.

[kathyklonecke]

Zucchini Tart 

Preheat oven to 350 degrees

The garden is producing several zucchini a day. When I cook I look up several recipes but then add my own take. This one lended itself to using leftovers in fridge and the zucchini. 

Before you start, prepare zucchini and tofu.

Grate the zucchini and let sit in a strainer. Slit the tofu packages on three sides and drain water in sink until ready to use. While waiting, put out all your spices and then:

1. Make the crust. 1 cup cooked garbanzo beans 3 tablespoons sesame tahini ( I buy in Mediterranean store as I think it is better quality. They know Tahini) 3 tablespoons coconut milk (be sure to stir. I had leftover but if you have to open can, freeze remainder for your next Thai recipe.)

Place crust ingredients in a food processor. Blend until somewhat smooth but can have small chunks. Spray a 10” pie pan (large). Spread crust in pan. I put all in middle and spread out to edge as I worked my way around. Its not like a dry dough. Bake for 20 min in 350 degree oven before placing filling in it. Now make filling. 

2.FILLING

Combine in cuisinart. You don’t need to wash cuisinart after making crust. Just scrap bowl. 2 -7oz packages firm or extra firm regular tofu you have drained. 

1/4c plain greek yogurt. (If you can find plain soy yogurt use that but once again I had in my fridge). I made potato salad with it when I couldn’t find soy yogurt)

 1 teaspoon Italian seasoning 1⁄2 teaspoon turmeric 1⁄2 teaspoons thyme 1⁄2 teaspoon garlic salt Pinch red chili flakes

1/2 teaspoon lemon pepper 1 teaspoon maple syrup

3. Pour filling into medium bowl. Fold in 

The 1 1/2c zucchini you have in strainer

1/4c fine grated parmesan (If I ever use animal cheese it has to be hard cheese like parmesan. I use for flavor)

1/2c grated Daiya mozzarella cheese

1/2c. Diced red pepper Pour the tofu mixture into the pre baked crust. Smooth the top. 

Cut 12 slices of zucchini and press them into the top of the quiche in a design. Sprinkle paprika over the top. Bake for 60 minutes at 350 degrees. I served immediately. There is so much filling, I made muffins with extra filling as in picture and they were good reheated the next day. I’m thinking these would be great for kids lunches.

[kathyklonecke]

SQUASH FOR DESSERT

1 32oz  (4 c.) canned pureed pumpkin (not pumpkin pie filling as it has sugar)

Note: Any baked squash like kabocha has a sweeter taste than pumpkin. I prefer but canned is available during winter. You can use a mix of baked squash to equal 4c.. I haven’t tried acorn or other sweeter squash but I will.

6 chopped seedless Medool dates ( I buy in bulk at Winco)

1c. soy or similar beverage

1t vanilla

1/2t pumpkin pie spice or a combo of cinnamon, nutmeg, cloves or allspice. Anything you like in pumpkin pie. A little grated ginger would be nice. 

Blend in vitamix until creamy. Add a little more beverage if too thick for scooping into baking ramekins like above. Not runny though. 

Evenly pour into 6 ramekins. Sprinkle with topping. Place on a cookie sheet. Bake for 20-30 min or until topping gets golden. IServe with a tablespoon of vegan ice cream. . 

Topping:

1/3c organic rolled oats

2t olive oil or vegan butter

3 chopped whole Medool dates without seeds. Blend in small cuisinart until they resemble small crumbs. Sprinkle 1T on top of each filled ramekin.  

[kathyklonecke]

SUBWAY SANDWICH DECONSTRUCTED

My husband went to a golf tournament and told them he was vegan. The nice lunch go-fers went all the way to Subway to bring him what he wanted. Unfortunately, it had cheese on it. He brought it home.  Next day he  brought it to work transformed. Note: The chef at tournament had already made my husband a rice, bean and veggie bowl he said was great but they didn’t tell lunch coordinators.

One veggie Subway sandwich minus the cheese

lettuce

tomato

thin sliced zucchini

pepperochinis or pickled jalapeños

Boughten smoked tofu or baked tofu squares ( I take a block of fresh tofu and cut into squares. Bake in oven on silpat on a cookie sheet. I baste with leftover sauce of any kind or barges aminos for flavor but can sprinkle with spices of choice.

Take out all the ingredients. Scrape out the bun of excess bread so you are making a shell of a bun. The cheese will come off when you do this.

Now reassemble with all the ingredients.

Note: You can ask Subway to do the same. I don’t think they have zucchini though. 

[kathyklonecke]

GUACAMOLE

 1 large somewhat soft avocado mashed 

1/2c chopped tomato 

1/4c chopped fine red onion 

1/4tsp garlic salt (for me nothing compares to Lawry’s garlic salt)

1/4c mashed peas (keep frozen peas on hand). I find if I put in the small food processor they blend the best but you can mash with potato masher.

squeeze of lime

opt: 1T chopped cilantro 

 Mash avocado and fold in onion, tomatoes, salt and peas. Folding is a way to stir in other ingredients by turning your spoon in circular blending motion.Spread on Wasa cracker and top with tomatoes.

[kathyklonecke]

Big 5 celebrating Big 10

10 year journey changing our diet together on a plant based diet. It really takes a team. Read his medium.com post under Andrew Klonecke, about his $250,000 dollar bypass surgery. My note on this is if we continue to not take care of ourselves but live on pills instead of making change, we will bankrupt the healthcare system. “Healthcare for all” will mean long lines for many, postponed surgeries and higher prescription costs. The picture is from our trip to the Big 5 National Parks in Utah which we hiked. Breathtaking experience and we found many plant based options even at the Lodges.   

[kathyklonecke]

CASHEW SOBA NOODLE SALAD

We got this from Minimalist Bakers Everyday Cooking under same title. Google the recipe. My son makes for us every week. We always add baked tofu. We cube extra firm tofu and either roll in arrowroot or drizzle with braggs aminos for flavor and then bake at 350. We also add chopped kale, broccoli or whatever vegetable you like. I think it balances out the noodles so we aren't eating too many. Serve with a salad. 

[kathyklonecke]

VEGAN PAELLA

Since my husband retired (note all the ties) he has been cooking on a regular basis. This is one of my favorites. I especially like the artichokes in it so we sometimes add more. Stock up if you see them packed in water as they are harder to find.  

1c uncooked brown rice

3 cloves minced garlic

1T paprika

1T tumeric (I buy fresh at healthfood store. Then I grate and store in freezer)

1/2t black pepper

1t chili powder

6c. sliced baby Bella mushrooms

2-4 diced vegan sausages like Italian style

1 14.5oz can diced tomatoes

1 1/4c vegetable broth

4 threads saffron

1 green and red pepper large chopped

1 14oz can packed in water artichokes

1c frozen or fresh peas or lima beans

1/2c chopped parsley

2T Hoisin sauce

1T worchteshire sauce 

Put all ingredients  except sausages, in instant pot. Push manual button and set to 20min. Once 20 min is over let pot continue to cook until button on top becomes recessed. Then open and do following:

 Add  sausages,  

[kathyklonecke]

Veganish Yogurt

I call it veganish because it has 1T of plain yogurt per 16oz. 

1 32oz Trader Joes soy beverage. Or any that is only soy and water. Not one that has added gums etc.

2T arrowroot (it is like cornstarch) A scant T. Do not overfill.

2T. plain Greek yogurt (do not use plant based yogurt)

Instant pot. A must have for vegans.

2 quart mason jars

Divide soy beverage between mason jars. Add 1T of yogurt and 1T of arrowroot to each jar. Set jars on top of instant pot insert. Cover each with plastic. Close lid. Hit yogurt button. It should say 12 in digital window. I make at 7pm so by 7am you have yogurt. If you want to add sweetness you could add a little jam or honey when finished, otherwise it is a little tangy which I prefer.  

[kathyklonecke]

TACO CASSEROLE

For a hot summer night. 

2 13x9 casserole dishes or divide recipe in half

8 tortillas. Lay four in the bottom of each casserole

Mix following in a large bowl:

2 15oz cans black beans undrained

1 chopped med zucchini

1c chopped red onion

1 Fresno red Chile minced (these are a must in my garden. One chili can add so much to other dishes too for a kick). 

1c chopped red pepper

1 8oz can sliced mushrooms drained

1 15oz can diced tomatoes

1c defrosted frozen corn kernels

1c. Morningside crumbles

1 7oz block mashed firm tofu

1c. chopped cilantro

1 T chile powder

2 t each oregano and thyme

Spread corn tortillas over bottom of 9x13 baking pan. Blend remaining ingredients  until combined. Spread evenly over corn tortillas. Bake 350 for 45 min.

Serve with my guacamole recipe, salsa, soy yogurt and cabbage slaw. 

[kathyklonecke]

HI! I'm just starting my whole plant foods based lifestyle, you have an adventure bread photo but I can't seem to find the actual recipe. Can you update the post or send me the recipe?

The reason no recipe is that it belongs to Josey Baker. Google the name and you'll come up with recipe. It should start with 2 1/4c rolled oats (always organic) 1 cup sunflower seeds, 1/2 c pumpkin seeds, 3/4 c coarsely chopped raw almonds (I added the raw)....You’ll find it

[kathyklonecke]

Hi, Sue Zimmerman here. I was wondering why you dont combine brwn rice w beans and also why you use canned instead of fresh tomatoes/ veggies . m y neighbor brought me some of one of your receipes this morning and it was delicious!!!!

Hi, Loved hearing from you. Yes you can use fresh tomatoes. My thought on this one was that some people do not have fresh or don’t think that way. We were actually in a timeshare when I made this. At home I have so many tomatoes and zucchini. You could also make your beans in an instant pot which is one of my posts. You’ll need to add some of the liquid. You do not need to combine with rice. Reminded me of the old “Diet for a small planet” book where author says you have to combine foods for benefit. It is known now you just have to eat a variety throughout the day. There is corn tortillas in there. 

[kathyklonecke]

MORE UTENSILS

LT TO RT.  Spirializer for zucchini spaghetti, small cuisinart for dressings and toppings, and our best friend, the Instant Pot. (Working as we type.) That thing on left is my mulch bucket. We have a mulch pile full of worms. No animal scraps, just veggies so we don’t attract rodents and it becomes dirt for garden. To mulch pile we also add coffee grounds and filter, lint from vacuum, shredded paper from shredder, and ground leaves from my SunJoe garden mulched. 

Everyday Tools 

  Soup pot and an Instant Pot (electric pressure cooker) Real knives with a sharpener. These are Global but there are other good brands Cuisinart. Not pictured a small cuisinart for dressings Cast iron skillets. I have 3 different sizes Vitamix. No other blender compares. Molcajete. And an electric juicer. I actually found this one in HomeGoods but they are everywhere now. I dont like the ones that are too smooth inside. For grinding spices. I heat whole spices in skillet first. Juicer