Friday, February 17, 2017

Buffalo "Wings"

Source: the

Chicken “Meat”
  • 1 cup vital wheat gluten
  • 2 tbsp nutritional yeast
  • 1 tsp onion powder
  • ½ tsp salt
  • ¾ cup vegetable broth
  • 2 tbsp tahini
  • 2-3 cups of vegetable broth
Spicy Batter
  • 2 eggs, beaten
  • 1-2 tablespoons Buffalo hot sauce
  • ½ tablespoon crushed red pepper flakes
  • 1 teaspoon black pepper
  • 1 teaspoon cayenne pepper
  • 2 cups all-purpose unbleached flour
Chicken "Meat"
  1. In a mixing bowl, mix together wheat gluten, salt, nutritional yeast, onion powder and poultry seasoning.
  2. In a larger bowl, combine broth and tahini and whisk until smooth.
  3. Mix the dry ingredients with the wet and stir until well combined.
  4. Knead the dough until it is elastic but not dry. Sprinkle some additional gluten flour if you find you have made your dough too sticky.
  5. Divide the dough into small little disks, it’s fun to try and shape them into wing-like shapes. Keep in mind they will grow to about twice their size, so make then smaller then you would normally. Place in a casserole dish, covering them with vegetable broth.
  6. Cook wings in broth for 1 hour at 350 degrees, flipping at 45 minutes. Allow to cool.
  7. Once cooled skewer your “wing” with a sugar cane “bone” or popsicle stick.
Spicy Batter
  1. Whisk together the eggs, hot sauce, red pepper flakes, and cayenne pepper into a medium size bowl.
  2. Put the flour and black pepper into a large zip lock bag.
  3. Dredge chicken wings into the egg mixture then toss into the Ziplock bag of flour.
  4. Deep fry in a large pot of oil or deep fryer at 350° for 5-8 minutes or until light brown and crispy. Remove wings to a paper towel lined plate or tray.
  5. Toss the wings in remaining buffalo wing sauce and enjoy. Dip onto vegan ranch sauce and follow with celery and carrot sticks.

Lentil Dal



  1. Heat olive oil in large saucepan over medium-high heat.
  2. Add onion, ginger, cumin, turmeric, red peppers, and garlic.
  3. Saute 2 minutes.
  4. Add cauliflower and tomatoes; saute 1 minute.
  5. Stir in water and lentils; bring to a boil.
  6. Cover, reduce heat, and simmer 35 minutes or until lentils are tender.
  7. Stir in lime juice, cilantro, and salt.
  8. Serve 1 cup lentil mixture with 1 cup rice.

Thursday, February 2, 2017

Potato-Stuffed Poblanos with Black Bean Saute

Source: Vegetarian Today (slightly modified)

3 large poblano chiles (option to roast them first)
3 cups diced red potatoes
3/4 cup diced onion
1 1/2 cups shredded cheddar
1/2 cup sliced green onion
5 TB cream cheese
4 oz. can diced green chiles
1 jalapeno, seeded & chopped
2 TB sour cream
1 1/2 tsp garlic powder
1/2 tsp cumin
3 tsp lime juice

Black Bean Saute:
oil for frying
1 cup diced onion
1 tsp cumin
2 cans black beans (15 oz each), drained & rinsed
1 cup corn kernels
1 tsp oregano
1/2 cup sliced green onion
2 tsp minced garlic
4 tsp lime juice

1. Preheat oven to 425. Boil potatoes & onion until fork-tender, about 15 minutes. Drain & return to pot. Cook over high heat, stirring, to remove excess moisture.
2. Add 3/4 cup cheese, 1/2 cup green onion, cream cheese, green chiles, jalapeno, sour cream, garlic powder, & 1/2 tsp cumin; mash together with potatoes. Stir in lime juice and season with salt & pepper.
3. Slice poblanos in half (remove seeds) & place on oiled baking sheet. Divide potato mixture among halves and sprinkle remaining cheese on top.
4. Bake 20-25 minutes until browned on top.
5. Meanwhile, make black bean saute: Heat oil in large skillet; add onion & cumin and saute 5 minutes. Stir in remaining ingredients and heat through.
6. Spoons bean saute onto plates and top with stuffed poblanos.

Spanish Rice


medium onion, finely chopped 
small green bell pepper, chopped
tablespoons vegetable oil
cup parboiled rice
2 1/2
cups water 
teaspoon salt
teaspoon chili powder
teaspoon garlic powder
can (8 ounces) tomato sauce


  • 1 In 10-inch skillet, heat oil over medium heat 1 to 2 minutes. Cook onion and uncooked rice in the oil about 5 minutes, stirring frequently, until rice is golden brown.
  • 2 Remove skillet from heat. Stir in bell pepper, water, salt, chili powder, garlic powder and tomato sauce. Heat to boiling over high heat, stirring occasionally. Reduce heat to low; cover and cook at least 35 minutes, stirring occasionally, until rice is tender and tomato sauce is absorbed.

Lowfat Vegetable Soup


1 small onion, diced
2 cloves garlic, minced
1 cup diced carrots
4 cups chopped cabbage (approx. ¼ head of cabbage)
1 cup green beans (1" pieces)
2 whole bell peppers, chopped
1 can (28 oz) low sodium diced tomatoes
6 cups vegetable broth
2 tablespoons tomato paste
2 bay leaves
½ teaspoon each thyme & basil
2 cups broccoli florets
2 cups sliced zucchini

1. In a large pot cook onion & garlic over medium heat until slightly softened.
2. Add carrots, cabbage & green beans and cook an additional 5 minutes.
3. Stir in bell peppers, undrained tomatoes, broth, tomato paste, bay leaves and seasonings. Simmer 6-­7 minutes.
4. Add in zucchini & broccoli. Simmer an additional 5 minutes or until softened.
5. Remove bay leaves before serving.