Portobello Mushrooms, Couscous, & Coconut Creamed Carrots

Confession: I've never cooked a portobello mushroom as a main course before. I have always considered it something that tastes kind of weird & looks funky.  Mostly I consider a mushroom as a cap waiting to be stuffed with cheese & yummy crumbily (yes, that's how I meant to spell it) bread. But given that I'm currently off dairy & its salty BFF meat, I'm willing to give this whole main course mushroom thing a try. I shall do it with my trusty sidekick, Worcestershire. On this grand adventure we go...

1 portobello mushroom

1/2 small onion sliced 

1 tbsp extra olive oil, divided

3 tbsp Worcestershire sauce, divided

1 tsp browning sauce

Pinch of salt

Sprinkle of basil 

1. Heat a tsp of oil over medium high heat & sauté onion for a minute or two.

2. While that's cooking, slice the mushroom & brush with the browning sauce & 2 tbsp Worcestershire sauce. 

3. Add the mushroom to the pan with the remaining two teaspoons of oil, tbsp of Worcestershire sauce, salt, and basil to taste. Cook an additional 3-5 minutes till done. 

For the couscous, I followed the directions on the box (original, I know), using vegetable broth instead of water.

Finally those dreamy creamy carrots (I apologize for the corny rhyme - just couldn't help myself. I was suddenly overtaken by a Dr. Seuss moment.)

2-3 large carrots

1 tsp honey

1/3 cup coconut milk

Pinch of salt

1 tsp cornstarch

1. Slice up the carrots and cook in boiling water. 

2. Once carrots are cooked, drain water and add honey.

3. Next mix in the cornstarch, and then coconut milk.

4. Add salt & heat to boiling, stirring often. 

5. It will thicken very quickly.

Throw it all together & enjoy. 

So, the portobello mushroom had good flavor from the onions & oil, but I think it was the few drops of browning sauce that made it worth being called a main dish. The oil & sauce coated everything in the pan like a thick salty brown glaze. The onions had just the right amount of cooked & crispy-edged-ness. The Worcestershire was easy to taste & the basil was a nice fresh back note. I will continue to experiment with more or less browning sauce, because that is what really made it shine. 

Now the carrots. I'm not going to exaggerate. I'm deeply in love with the carrots. We would run away together but we can't because I ate them. :-) These are super creamy & very rich. You can taste coconut, but the flavor is very faint. This white sauce is similar to if you made a white sauce with heavy cream & butter but with the tiniest hint of coconut. It's just a little bit sweet thanks to the honey & natural sugar in cooked carrots. This has a lot of fat in it, but since my meal didn't include a greasy burger or massive ribeye, I had the fat grams to spare.  I didn't finish all my carrots (they are incredibly rich - the recipe should probably serve two), so altogether my meal was 373 calories. 

And worth every single one.

Simple Chocolate Protein Shake

I started this recipe with a desire to make ice cream. But then I remembered I didn't want to work very hard tonight, and thus the milkshake idea was born. It's super easy, quick, and really delicious. If you're craving sweet, chocolate, or ice cream this will hit the spot - without any added sugar. 

I always keep at least a few bananas in the freezer. It's a throw back from the first few days after my diagnosis. I was afraid I would never be able to eat ice cream again (many tubs of Ben & Jerry's, along with a few extra inches on my waistline later - I think we've safely proved that theory wrong.) Of course at the time, naive little diabetic that I was, I didn't know that. I had read that if you put frozen banana chunks in the food processor, it tastes like ice cream (which it does - it's pretty good. Just FYI.) Since then, when I have bananas that are super ripe, if I'm not in the mood to make some banana bread, into the freezer they go. I highly recommend this practice, because you never know when the mood will strike & you will need an ice cream fix. 

Combine together in a blender: 

 

1 chopped frozen banana

1 scoop (1/3 cup) cookies & cream protein powder 

1 tbsp cocoa powder

1 cup unsweetened soy milk

Pinch of salt

Blend at high speed till thoroughly mixed. The texture will be thick - thanks to the bananas. It has the feel of a milkshake made from ice cream thanks to the fruit having been frozen. There is absolutely no need for any sugar at all! The banana & sweetness from the protein powder are more than plenty. I also add a pinch (just the tiniest pinch) of salt. Most sweet things need that little hint of savory-even though you don't taste the salt, the overall flavor is better for it being there. 

This shake is especially good for when you need something substantial, but have no time for a meal.  It has 350 calories (it's a big one, 16 oz., give or take, depending on the size of that banana). 38 grams of carbohydrate, 9 grams of fiber, 11 grams of fat, and 26 grams of protein. So if you're just wanting a quick treat, divide the recipe in half or share with a friend. 

I dare you to try and feel deprived while sipping this chocolatey-malty-yumminess. And unlike the Ben & Jerry's version, all the fiber & protein will keep you feeling satisfied for a long time. Not to mention giving you plenty of energy without a sugar rush.

Why are you still reading this? You should be freezing bananas.. ;-) 

Vegan Tofu Scramble Breakfast Burrito

Ah, lazy Saturday. My good friend. We meet again. 

This lazy morning I felt like something that would really "stick to my ribs" but preferably not hang out there till the end of time (or worse, move south to my gut). And so I decided to try a tofu scramble. Once I decided to try go without meat or dairy, this was something I researched. I am not much of a meat eater but I'm an egg lover for sure. Tofu scramble is the vegan answer to scrambled eggs. And I'm happy to report this morning's experiment did not disappoint. 

This recipe serves two, and one burrito is enough for a small woman. I had mine with a half of a grapefruit (it was a colossal grapefruit though). I didn't feel hungry again for hours. It really hit the spot.

3 oz firm tofu, crumbled

1 tsp extra virgin olive oil

1/2 small onion, diced

1/2 red pepper, diced

1/2 orange pepper, diced

1 large leaf Swiss Chard

Half a dozen grape tomatoes, chopped

1/2 tbsp nutritional yeast

Sprinkle of garlic powder

Dash of paprika

Dash of turmeric

1/2 tbsp Worcestershire sauce

Splash of reduced sodium soy sauce

2 tbsp fresh cilantro 

2 Ekekiel brand large tortillas

1 tbsp tofutti sour cream substitute 

1. Sauté vegetables & tofu in olive oil over medium heat.

2. Add spices, soy sauce, Worcestershire sauce, & cilantro, and cook an additional five minutes till done. 

3. Build burrito with tofu mix & add 1/2 tbsp tofutti to each one.

One thing I noticed is that it's easier to crumble if you cut it into blocks first.

I measured my oil to really get a good idea what I was using. As you can see, a little goes a long way. This is just 1/2 tsp in the picture. I added another as I cooked.

The tomatoes, peppers, onions, & tofu not only taste good, but they look nice. Despite this, it just wasn't colorful enough for me, so I added some Swiss chard (another good green here would be spinach) that I had on hand. How something looks does help make it more appetizing. Besides that green is my favorite color.  

After letting this cook a few minutes I added the spices and sauces. 

The nutritional yeast & turmeric are what will make your tofu the more appetizing yellow color of traditional scrambled eggs. Add it sparingly. You can use the tiny palmful method with your turmeric but after this my hand turned yellow. I'm still waiting for it to wear off comepletely. 

Do not add salt until after you've added your sauces. I used reduced sodium soy sauce & even with that I felt I didn't need any additional salt. 

At this point I felt like it was still missing something, so I added some fresh cilantro & that was perfect! 

Once it's all cooked, I scooped it out onto a big ole tortilla. Cause this is not one of those eat a teensy tiny portion diets. I do not believe in deprivation dieting. It's just winding up the yo-yo.

I added tofutti sour cream substitute as a garnish & because the Ezekiel brand tortillas can be a little dry. 

This tasted really nice. There wasn't even a hint of that pungent soy aftertaste you are always afraid of when using tofu. It was salty, a little creamy, & the cilantro really added the hint of freshness to round out the taste. I would serve this with fruit so you can have something sweet to enjoy it with.  

Perfect for my first lazy Saturday breakfast eating vegan. 

Vegan Mac 'n Cheese

What are the pros and cons to a delicious night of Mac ‘n Cheese? 

The Pros first:

It’s creamy and gooey and let’s face it, the ultimate comfort food.  It just makes you feel good.

It’s a crowd pleaser.  Who doesn’t want lots of starchy pasta, smothered in sauce??  Only crazy people, that’s who!

It fills you up.  You know once you’ve had a big bowl of all that deliciousness there is nothing more to do than collapse onto the couch while it sits in your oh so satisfied tummy! (Of course, you won’t be doing anything else.  Once you hit those cushions, get comfy.  You’re going to be there awhile.)

The Cons:

If you make it from scratch (& for that ultimate comfort food feel – you have to), it takes awhile.  The best mac ‘n cheese is baked in the oven.

It’s loaded with fat, cholesterol, carbohydrate, and calories.  Isn’t that always the way… All the things that make it the ultimate comfort food are the same things that make it that much harder to fit into your jeans.

It’s much much much too easy to overeat.  It’s just so good – how do you stop??  Well, often we don’t, and therein lies the problem.

Leftovers are pretty gross. 

 

So this week, I’m going to take this old favorite and make it over in a healthy, but still tasty, way.  Also, we are going to make it in a quick and convenient eliminating the time factor con.  This will be the first of (I hope) many vegetarian (more specifically vegan) recipes.  I’ll be trying this out for a couple of months to see if the elimination of animal products from my diet in combination with clean eating will help lower my cholesterol levels.  I’ll report back when I get my blood work done for my diabetes panel in June.  My current level is 207. 

 

Vegan means no animal products so no cheese, no milk, no cream. 

And I want to make mac ‘n cheese.

 

Well, crap.

 

Just kidding.  Don’t be discouraged – with a little creativity – it can be done.  (Where’s my winking smiley?  I meant to put it right here.  Oh well, you get the idea.)  It’s all about substituting the right ingredients.

 

First  of all – the whole “cheesy” flavor – you’re never going to be able to imitate that.  At least, not really.  That’s why macaroni from a box with a powder packet tastes somewhat like the cardboard from whence it sprang.  However, you can use something called nutritional yeast.  Nutritional yeast is inactive, dried yeast, and it can somewhat imitate that “cheddary” flavor.  Mostly, I like the almost salty taste that it has, without having sodium added to it.  We’ll be using this to make our “cheese” sauce.

 

Second – I chose a vegetable based pasta.  Why?  To be honest – I thought the color was cool.  Also, I think it’s much lighter tasting that whole wheat pasta.  But that’s just my opinion, use the pasta of your choice here.

 

Hello my good friend, Mr. Soy…

That’s right.  Soy products are a good replacement for dairy.  In this recipe I used Tofutti brand soy replacements for sour cream and cream cheese.  They were very good.  They didn’t have that pungent soy taste that you can sometimes have with tofu.  They with the right consistency, and best of all – they reheat  FANTASTICALLY in leftovers.  Something regular mac is sadly without.

 

My secret ingredient – BROWNING SAUCE!

 

This is inexpensive & delicious.  It makes fantastic gravy, and for you meat-lovers out there – it really enhances a roast or T-bone.  The key here is USE IT SPARINGLY.  When I say a few drops, I mean, just a few drops.  A little goes a long way with this one.

This recipe serves only 2. Just double or triple, multiply the ingredients as needed to make the quantity you prefer. Cooking times remains the same regardless.

The pasta I chose has puréed carrots in it, so it looked this bright orange color once cooked. It also tasted much better to me than plain whole wheat pasta. I felt it was less dense & had a slightly sweeter flavor.

1 tbsp tofutti cream cheese substitute 

2 tbsp tofutti sour cream substitute 

1 tbsp coconut cream

1 tbsp nutritional yeast

Dash of paprika

4 drops browning sauce

Dash of garlic powder

Splash of Worcestershire sauce

Pinch of salt

1 tsp extra virgin olive oil

1/2 cup dry whole grain pasta

2 tbsp diced onion

A dab of gourmet mustard (Dijon or something like it)

Cook pasta. 

Meanwhile sauté onion in 1/2 tsp olive oil.

In a bowl combine tofutti (both kinds), coconut cream, yeast, spices (not salt), mustard, Worcestershire sauce, & browning sauce.

Once pasta is cooked, drain well & coat with 1/2 tsp olive oil & dash of salt.

Add cheese mixture & mix well.

  

Ready in about 15 minutes tops :-)

Chicken Stir-fry with Veggies & Fried Rice

1 boneless, skinless chicken breast

1 cup instant brown rice 

1/4 tsp. minced garlic

2 tblsp. frozen chopped onions

1 bag stir-fry vegetables

Spice blend *

pepper

olive oil

1 tblsp. soy sauce

Start cooking rice according to package directions.

Spray a skillet with cooking spray.  Cut chicken breast into small pieces.  Add a little olive oil to skillet and saute chicken. Pepper to taste.

After chicken has turned white, add a small amount of oil.  Add the garlic to the oil and stir.  Add onions.  (If using raw onions, add them at the first with the chicken.)

Push the chicken, garlic and onions to one side in the skillet and add a little more oil. Add the bag of vegetables to the oil, stir to coat and cook for a couple of minutes. Add a little more pepper and the spice blend.

Push everything to one side of the skillet and add more oil.  Add rice to the oil and stir to coat.

After rice has cooked a bit, stir everything together.  Add a little more pepper and the soy sauce. 

* I use my own spice blend.  For the recipe, click here.

Note from Mary Elizabeth: Mom is a vegetable lover & she's great at bringing out the best in those flavors. This meal was delicious. The rice has a good blend of savory flavor with fried flavor. 

Yum! 

Grandma Valerie's Spice Blend

2 1/2 Tbsp. Paprika
1 Tbsp. Salt
2 T. Garlic Powder
1 1/2 T. Black Pepper
1 T. Onion Powder
1 T. Dried Oregano

With a mortar and pestle, grind the oregano until it is nearly a powder.
Mix all ingredients.

Alternate method:  Mix all ingredients and run through a spice grinder.

Variation:  Add 1 T. dried Thyme with the oregano.
This tastes very good also, but I had to eliminate it when my husband suddenly decided to dislike Thyme.

Belgian Waffles

I have been pretty lazy lately when it comes to blogging. I don't have an excuse for that except general laziness & sickness. I'm getting over the flu & a sinus infection which oddly enough do not put me in the mood to cook. I've been on an antibiotic for a week now, & today for the first time, I've had an appetite. So waking up a little lazily still, I wanted Belgian waffles. I make these on Saturday mornings, when I have time.  Oddly enough waffle makers are easy to find at garage sales. A lot of people buy waffle makers and never use them. I don't use my too often but with this recipe I can make them a couple times  a month & not feel guilty at all. 

2 large eggs

1 cup whole wheat flour

1/2 cup all purpose flour

2 scoops cookies & cream muscle milk

1 1/2 cup skim milk

1/2 - 3/4 cup lowfat buttermilk

1/2 cup olive oil

1 tbsp honey

4 tsp baking powder 

1/4 tsp salt

1 tsp pure vanilla

Mix all the ingredients together till the batter is to the right consistency. It should pour easily. 

Follow the instructions on your waffle maker to cook the batter.

These are very light & fluffy which is why I refer to them as "Begian" even though they aren't made with egg whites & yeast. They still have a nice airy texture so I am using that term with a little of your indulgence. The vanilla & cookies & cream flavor make it taste very sweet. I serve it with fresh strawberry slices & a 1/2 tbsp pure maple syrup. It's much lower calorie than drowning it in a high fructose corn syrup based syrup. It's got a lot of flavor so it doesn't need butter or margarine.