Say Hello to Spring with Yummy Vegetarian Meals

In the winter, I just want meat. I try to hold back for the sake of my waistline and the billions of people who share the planet with me, but it can be a struggle.

I found the following three vegetarian recipes in various places on the internet and really loved all of them. They are hearty and comforting, which is important on a cold, dark day. Best of all, they use things that can be found in the average house, or at least in the average grocery store.

1. Mock Crab Cakes
The creator of the recipe says these taste just like crab cakes and my kids beg to differ because we hate crabcakes, but we love these. My husband the crabcake lover says they are by no means a crab cake, but that they are quite good. Either way, they are delicious, and I can see potential for modifying the recipe to suit what's in the farmer's markets once we are back in fresh produce season.

2 c coarsely grated zucchini (liquid drained, squeeze out)
1 c Panko bread crumbs
2 T grated onion
2 T mayonnaise
2 T cream cheese (opt, I add)
2 eggs
2 t old bay seasoning
1 T chopped parsley
2 T garlic (minced dried or fresh works)
In a mixing bowl, combine all ingredients, mix and shape into cakes.
Put by tablespoon or cookie scoop onto a fry pan with your favorite oil and fry.
And once you mix the "batter" use it immediately so it does not get soggy.
I make up the batter then throw in zucchini and then the panko bread crumbs last and make them all right away.

2. Low Fat Vegetable and Pasta Casserole
Ingredients
1 (16 ounce) package penne or rotini pasta--best and most filling with whole grain pasta 
2 cups chopped broccoli
1 cup mushrooms, sliced
1 cup green bell pepper, chopped
1 onion, chopped
1 garlic clove, minced
1 tablespoon butter
1/4 cup flour
4 cups skim milk
1/2 cup parmesan cheese or romano cheese
white pepper (I used black, no biggie) 
5 tablespoons fresh basil, chopped (I used 1 1/4 Tbsp dried basil)
1/3 cup dry breadcrumbs
butter-flavored cooking spray (I suggest skipping this. You don't need butter-flavored chemicals... simply toss the breadcrumbs with a little melted butter.)
1. Cook pasta 6 minutes in boiling water.
2. Add the broccoli through bell pepper to the pasta and simmer 6-8 minutes more until pasta is al dente; drain.
3. Make white sauce: sauté the onions and garlic in butter 1-2 minutes in a saucepan over medium-high heat; stir in flour and milk and cook, stirring, about 5 minutes until mixture coats the back of a spoon; remove from heat.
4. Setting aside 2 Tbs parmesan cheese, stir the rest of cheese and the pepper into the white sauce.
5. Combine the pasta and vegetables, white sauce and 4 Tbs of the basil; place in 13 X 9-inch baking pan or 3-1/2 quart casserole.
6. Mix the breadcrumbs with the remaining 2 Tbs parmesan & remaining 1 T basil; sprinkle over the casserole.
7. Spray butter-flavored spray over top to coat.
8. Bake at 350° approximately 30 minutes until golden brown.
Came out bubbly and great even with my few little changes.

3. Baked Lentils With Cheese, from the Less Is More:Recipes and suggestions by Mennonites on how to eat better and consume less of the world's limited food resources cookbook. Lots of vegetarian recipes in this book that still feel like real food! Plus, this is a super cheap and super healthy dish, especially if you stock up on cheese while it is on sale like we do.
Preheat oven to 375
Combine in shallow 9X13 baking dish:
1 3/4 C lentils, rinsed
2 C. water
1 whole bay leaf (I skipped it because I don't really like bay leaves)
2 t. salt
1/4 t. pepper
1/8 t. each marjoram, sage, thyme
2 Large onions, chopped
2 cloves garlic, minced
2 c. canned tomatoes
Cover tightly and bake 30 mins.

Uncover and stir in:
2 large carrots, sliced
1/2 C thinly sliced celery
Baked covered 40 mins. until veggies are tender. Stir in:
1 green pepper, chopped (optional)
2 T. finely chopped parsley
Sprinkle on top:
3 C shredded cheddar cheese
Bake uncovered, 5 min until cheese melts.

How You Like Them Apples?

They aren't just for dessert and snacks anymore!

We have an apple tree that blesses us with more apples than any reasonable family could eat. They're great for snacks and really unhealthy desserts, but I am always looking for a way to incorporate them into actual meals. Here are two super awesome and reasonably priced recipes that I found at the most unexpected place: Williams-Sonoma.

Puffy Apple Pancake




















Ingredients:

1 small apple--I made ours with THREE and it was very good
4 tablespoons granulated sugar
1/2 teaspoon ground cinnamon
3 eggs, at room temperature
1 cup milk, at room temperature
3/4 cup all-purpose flour
3/4 teaspoon vanilla extract
2 tablespoons confectioners sugar


Directions:

• Preheat an oven to 400°F.
• Grease a 9-inch glass pie dish with butter.
• Peel the apple, then cut it into quarters and core. I have one of those nifty apple things that does it for me. Using a small knife, cut the apple quarters into small chunks.
• In a small bowl, using a fork, stir together 2 tablespoons of the sugar and 1/4 teaspoon of the cinnamon. Add the apple chunks and toss with the fork until the pieces are evenly coated with the cinnamon-sugar. *NOTE* If you use more apple, you'll need more sugar and cinnamon as well.
• Pour the apple chunks into the prepared dish, spreading them out evenly with the fork. Set aside.
• In a blender, combine the remaining 2 tablespoons sugar, the remaining 1/4 teaspoon cinnamon, the eggs, milk, flour and vanilla. Put the blender lid on securely and, holding the lid down tightly, blend on medium speed until all the ingredients are well mixed and frothy, about 1 minute. *ANOTHER NOTE* I did this part by hand. I think it took less time than getting out the blender and then washing it and putting it away.
• Put the dish in the oven and bake the apple chunks for 5 minutes. Using an oven mitt, carefully pull out the oven rack until the dish is visible. Do not remove the dish.
• Pour the batter evenly over the apples. Slide the rack back into the oven and close the oven door. Bake the pancake until puffed and brown, about 25 minutes.
• Using oven mitts, carefully remove the dish from the oven and set it on a wire cooling rack.
• Dust the pancake with confectioners sugar using a fine-mesh sieve. Cut into wedges and serve immediately. Serves 8.

Once you've had apples for breakfast, why not have them for lunch as well? I made these sandwiches and they were good enough that I am no longer dreading eating apples three or four times a day for the next month and a half.

Peanut Butter and Apple Sandwich

Ingredients:

2 tablespoons whipped cream cheese
1/4 teaspoon vanilla extract
1 teaspoon honey
1 Granny Smith apple
2 tablespoons peanut butter, preferably all- natural
2 slices sandwich bread

Directions:

• Put the cream cheese, vanilla and honey in a bowl. Using a fork, mash together until smooth.
• Put the apple on its side on a cutting board. Using a sharp knife, cut the apple in half lengthwise. Then cut each half in half again to make quarters. Lay each quarter on its side and cut away the tough, papery core and seeds. Cut each apple quarter lengthwise into thin slices. *Again, I use the apple machine for this. It takes like twenty seconds to core, peel, and slice one apple!*
• Using a table knife, spread the peanut butter on one slice of bread. Spread the cream cheese mixture over the second slice of bread.
• Cover the peanut butter with a layer of apple slices, and top with the second bread slice, cream cheese side down. Press down lightly. Cut the sandwich in half or into quarters with the sharp knife and serve immediately. Ignore small children begging for a bite. Makes 1 sandwich. You'll need a lot more than that!
  

Fun Lunch Ideas

When I homeschooled, we relied on leftovers for lunch. Leftover meat could be rolled in a tortilla and baked to make taquitos, or I could throw together a salad and serve with slices of cheese. I didn't have to plan for lunch. Now, however, with everyone in school (including me), lunch is a little more complicated. Modern parents can't rely on the schools to provide a healthy lunch, nor can we send the traditional PBJ in this allergy-prone era. Here are my solutions:

1. The Leftover Wrap. I keep whole wheat tortillas in the fridge--they stay good forever, it seems--and I use leftovers to make healthy, tasty wraps for our lunches. The only potential problem is sogginess, but there are ways to solve this. First, spread something thick and water resistant on the wrap before filling, like cream cheese, hummus, or a nut butter. Second, use hardier veggies, like cole slaw mix, broccoli, or cabbage. Thicker leafy vegetables work too--think chard, spinach, and kale. From there, just add a filling, fold, and enjoy. You can get really creative with wraps! Our favorite right now is hummus, red curry chicken, and shredded cabbage. Don't knock it until you've tried it!

2. Cheese and whole grains. This is the easiest lunch solution, and my kids are almost guaranteed to eat it provided we haven't had it for lunch all week. I slice cheese and send it with whole grain crackers, whole grain toast, or just about any whole wheat grain. Whole wheat pitas can be sent with spaghetti or pizza sauce and shredded cheese for DIY pizzas. Kids love cheese, so be creative and you might be surprised at what they will eat.

3. Chopped fruits and veggies with protein dips. These can include hummus, which is super cheap when homemade with the recipe at the bottom of this post, or nut butters. Earthbound Farm sent me some individually packaged organic carrots and apple slices that were so good we couldn't manage to save any for when school started. If you go to their website, you can get on their mailing list and get coupons for delicious, healthy products sent to your home. With or without coupons, these still cost less per ounce than packaged chips, and the nutrition is clearly superior. I'm not fond of things that come in individual packages, but this company uses recycled materials, which takes some of the guilt out of this easy, busy-morning solution.

4. Pasta Salads. Mayo-based salads are a breeding ground for dangerous bacteria, and not even really healthy. Oil based salads, on the other hand, are safer and healthier. Simply start with whole grain pasta boiled as directed--they give a kick of healthy fiber and don't get mushy--then add your child's favorite crunchy vegetables chopped into bite-sized pieces. Complete with a protein, like nuts, beans, or crumbled cheese, and mix with olive oil and spices to make a yummy pasta salad.

Any of the above main courses with a homemade snack (like pumpkin bread or peanut butter cookies) and a fruit or veggie will make a frugal and green lunch that your kid is very likely to eat instead of trading for a Twinkie. If you have any fun lunch ideas, email me or leave a message. I'm always looking for kid friendly lunch ideas that are tasty enough that I can bring them to school as well.

Easy Homemade Hummus

1 can garbanzo beans, drained

1/4 cup lemon juice

1 clove garlic

1/2 cup tahini

salt and pepper to taste

Put all in food processor or blender and process until a paste forms. Refrigerate until ready to enjoy.

Cheap and Healthy Dinner: Dal

Tonight I made dal (an Indian lentil dish) and naan for dinner. It was so good, and I think it's because I inadvertently used a new recipe.

I usually make dal with a recipe that includes various curry spices, like cumin, turmeric, and ginger. Today, I realized I was missing a few key spices. Rather than run to the store, I subbed a little red curry paste. So here was the recipe, all three ingredients:

'Haven't Been to Fred Meyer in Weeks' Dal

1 cup red lentils
3 cups water
1-2 tsps red curry paste

Simmer until done.

Now, wasn't that easy? I served with homemade naan and sauteed chard from my mother's garden. Altogether, it was less than three dollars for my huge crew. Super healthy too! Just make sure your significant other likes the smell of curry, because red curry comes out your pores. I rather enjoy it, like an exotic perfume. :-)

Super Yummy Banana Bars

Okay, folks, there is NOTHING healthy about this sugar and butter-rich recipe, but it's so good you frankly won't care.

Banana Bars with Vanilla Cream Cheese Frosting

Preheat oven to 350 degrees and grease a large pan, 10x15 inches or so.

To make bars, combine:

1/2 cup softened butter

1 1/2 cups sugar

2 eggs

8 ounces sour cream

1 teaspoon vanilla extract

In a separate bowl, mix:

2 cups flour

1 teaspoon baking soda

1 tsp baking powder

1/4 teaspoon salt

Mix the dry ingredients into the wet ones. Then, add:

2 medium ripe bananas, mashed

Bake at 350 degrees for 20-25 minutes, until a toothpick inserted near center comes out clean. Cool and then frost with this awesome frosting.

Mix:

1 8 oz package softened cream cheese

1/2 cup softened butter

2 tsp vanilla

3 3/4 to 4 cups powdered sugar

Frost the banana bars and enjoy. Store these in the fridge if possible... it's a lot of dairy for room temperature.

Fresh Garbanzo Beans

A local ethnic market has fresh garbanzo beans on sale. I am a HUGE legume eater, but I had no idea what to do with these beauties.

A little research revealed the following:

1. They are a very neglected vegetable in the internet recipe world.
2. They can be eaten raw or steamed, in both cases tasting a lot like edamame.
3. In the Middle East, they are steamed, mashed, and mixed with spices to make a tasty, bright green hummus.

Because they are similar to edamame, I plan to steam them, then toss them with sauteed mushrooms and noodles along with a little sesame oil and sriracha sauce. This should make a healthy, high protein vegan meal, perfect for a Lenten Friday supper. I'll let everyone know how it comes out!

Cheap and Easy Veggie Burgers

This recipe makes six to eight decent sized burgers.

1 cup diced veggies--cooked ones seem to work best
1 cup cooked rice
1 cup cooked beans, any kind
1 egg
2 Tbsp bread or cracker crumbs
salt, pepper, and other spices of your choice
oil for cooking--about 2-3 Tbsp total

Mix rice and beans, mashing them as you mix. Mix in vegetables, egg, and spices. Use your hands to shape the mixture into balls. Roll the balls in bread crumbs, then flatten against your palms. Fry in a medium skillet for 2-3 minutes per side, until done. Serve on whole wheat rolls.

$5 Dinners

This week is going to be a busy one. It's the last full week of this quarter, and several illnesses and household emergencies have sunk my grades to a level where I really need to step it up. Because I don't foresee a lot of spare time for cooking in my immediate future, I am making a huge pot of pinto beans today. This will be stashed in the fridge to make five half-hour-or-less dinners this week:

Saturday: vegan refried beans and Mexican brown rice with fresh corn tortillas and a green salad
Sunday: having dinner guests, so I'll actually cook
Monday: Cuban beans (wrong type of beans... oh well) and rice, more corn tortillas, miscellaneous fruit
Tuesday: Boston baked beans, sourdough garlic toast, salad
Wednesday: Chili with vegetables in it (it's that simple... I just add whatever diced vegetables we have and they cook down into the chili mush), brown rice, cole slaw. We like to put brown rice in the bowl and ladle chili over that. It tastes yummy and makes a complete protein.
Thursday: homemade veggie burgers on whole wheat buns, baked sweet potato fries, miscellaneous fruit. The veggie burger recipe will be up on Thursday.

Tuition is due in a week, so we're basically using up everything in the fridge for the next few weeks. Be prepared to see my dinners get more and more creative. However, we never compromise health or environmental friendliness!

On a related subject, I'm loving former Blog of Note $5 Dinners. This is about my price range as well, and I like to see the fun, healthy, and sometimes even organic recipes the author posts. Many, such as the Moussaka, can be easily transformed into even cheaper vegan or vegetarian versions.

I found this blog after deciding to post my own $5 dinner every Thursday. I'll to keep up with it so there aren't too many similar ideas. Several readers have emailed me wondering why a green blog has so many food posts. Food is a huge environmental issue now. If you are like most Americans, it takes more fuel to transport your food to your local grocery store than it does to power your SUV. Changing to easier-to-transport vegetarian options and local, in season fruits and vegetables can have a huge impact on your health, your grocery budget, and your carbon footprint.

If you give a kid a nugget...

...she's going to want more nuggets.

Here's a project for you: Find a mom who feeds her kids a steady diet of processed lard and salt, and ask her why. She will probably say that they won't eat anything else. It's an answer, but it isn't the true answer. My kids don't demand hot dogs or mac'n'cheese for dinner every night, and it isn't their great manners that keep them from doing it. It's because they are used to eating healthy, whole foods. Like almost all people, children resist the unknown.

If you want the real answer, you'll have to ask the real question, which why she started feeding them the unhealthy food in the first place. She may cite price, which is interesting because whole foods are so much cheaper per serving and per pound. However, I'm willing to bet that time has a little bit to do with it.

This is why I am going to start posting an easy, fast, and vegetarian dinner every Thursday. As a working mother/college student, time is not exactly in abundance. I find that vegetarian meals can be faster and tastier once you get used to working with the different ingredients. Like the majority of my family's vegetarian meals, I plan to post meals that are nutritionally complete and cost five dollars or less for a family-sized main dish. Here is my first:

Sweet and Spicy Lentils
Cooking Time: 30 minutes
Hands-On Time: Less than 10 minutes

3/4 cup lentils (I like the red ones, but any will do)
1/2 onion, minced
1 clove garlic, minced
tiny bit oil (olive is yummy)
1/2 tsp ground cumin
1/2 tsp cinnamon
1 cup orange juice
3/4 cup water

1. Put the lentils in a bowl of water to soak in the morning.
2. When you begin making dinner, drain the lentils. Prepare the onion and garlic and saute them in the oil. When they are translucent, add all of the other ingredients.
3. Bring to a boil, then turn down the heat and simmer uncovered for about a half hour, until lentils are soft.

**Note**This varies according to how old the lentils are. Older lentils will cook more slowly and require more water, so check every few minutes.

I usually serve this with brown rice (making it a complete protein), toasted bread, and a green salad. If you get things on sale, this entire meal can be made for under $5.