Thursday Recipes

Enjoy!

BANANA RUM VEGAN CHEESECAKE WITH MAPLE RUM SAUCE

This is from Jolinda Hackett, About.com's Vegetarian Food expert. Jolinda wrote, “This gourmet banana rum vegan cheesecake with maple rum sauce has several steps, but the bananas, pecan crust and rum sauce can all be prepared in advance. Then, the only thing left is to blend the vegan cream cheese and the other ingredients and bake. Easy! If you're looking for a gourmet vegan cheesecake recipe, this is the one to try.”

To view this online, click here.

Ingredients

4 very ripe bananas

16 ounces nondairy cream cheese

3/4 cup firmly packed light brown sugar

3/4 teaspoon ground cinnamon

1/2 cup dark rum

2 tablespoons cornstarch

1/4 teaspoon salt

Prepared pecan pie crust (recipe follows)

Prepared maple rum sauce (recipe follows)

Toasted pecan halves for garnish

Preparation

Preheat the oven to 325 degrees.Place 4 large, very ripe, unpeeled bananas on a roasting pan and roast for 15-20 minutes, until bananas are soft and skin turns dark brown. Let bananas cool to room temperature in the pan in their skins.

Turn oven up to 400 degrees.

Peel the roasted bananas and remove any obvious strings. Puree bananas in a food processor until very smooth. Add nondairy cream cheese, brown sugar, cinnamon, rum, cornstarch and salt then pulse until smooth, scraping sides of bowl periodically. Do not overprocess or cream cheese will separate and curdle.

Pour the filling into the prepared pecan pie crust and bake at 400 for 10 minutes. Reduce temperature to 350 and bake another 35-45 minutes, until the top is the color of light brown sugar and center is set. A toothpick inserted in center should come out clean.

Let cheesecake cool to room temperature on a rack for at least 1 hour, then cover with plastic wrap and chill in refrigerator at least 3 hours, preferably overnight.

Drizzle with prepared maple rum sauce just before serving and garnish with extra toasted pecan halves.

PECAN PIE CRUST

Jolinda Hackett's pecan pie crust can be used for either cheesecake or as a regular pie crust, and can be viewed online here.

Ingredients

1 cup pecan nut flour (see instructions below)

1/2 cup spelt flour (white or whole wheat )

1 tablespoon firmly packed light brown sugar

4 Tbsp vegan margarine, partially melted

1/8 teaspoon ground cardamom

1/2 teaspoon ground ginger

Pinch of sea salt

Preparation

Note: To make pecan nut flour, freeze the nuts overnight, then place in a food processor and pulse until finely ground. Freezing the nuts prevents them from turning into nut butter when you process them.pre-heat oven to 400 degrees.

Combine all ingredients in a bowl and mix until well combined and incorporated.

Press the mixture into a 9-inch springform pan and put in freezer for 5 minutes.

Bake for 8-10 minutes, until crust is a little dry and edges are light golden. Let cool completely before using in a recipe.

VEGAN MAPLE RUM SAUCE

Jolinda wrote, “Use this vegan maple rum sauce recipe to drizzle on top of a banana rum cheesecake or on top of ice cream or chocolate brownies.Yum!” To view this online, click here.

Ingredients

1 cup real maple syrup (grade B organic is best in this recipe)

4 tablespoons Earth Balance vegan butter

Sea salt

1 tablespoon dark rum

Preparation

In a small saucepan, combine maple syrup, vegan butter, and sea salt to taste and bring to a boil over medium-high heat. Reduce heat to medium-low and simmer, stirring frequently, until sauce has thickened slightly, about 10 minutes.

Remove from heat and stir in rum, stirring carefully, as sauce will bubble up a bit. Let cool for a few minutes then taste and add more salt if necessary.

Cool to room temperature, then transfer to a squeeze bottle.If not using immediately, the sauce can be rewarmed by putting the bottle in a pan of hot water off the heat.

LEMON-DIJON SALAD OF WINTER VEGETABLES

This comes from the February 2004 issue of Vegetarian Times, and begins, “With both raw and barely cooked ingredients, this sprightly, very lightly dressed salad contrasts textures and seduces both eye and palate. It is full of flavor, freshness and color to spark even the grayest February day, and the snow pea greens add a breath of spring. These greens are sold in well-stocked markets. This salad is a good first course for almost any meal. To save time, use a bag of fresh precut broccoli and cauliflower bud mix, available in the produce section of most markets, and blanch them at the same time. Ideally, however, you should blanch each vegetable separately. You will want to serve the vegetables cold and crisp, so plan ahead – —even a day ahead – when preparing this dish.” Serves 4 to 6 in 30 minutes or less.

To view this online, click here.

1/2 head cauliflower, cut into florets of uniform size

1 small crown broccoli, cut into florets of uniform size

12 prepeeled baby carrots

3 oz. sugar snap peas, optional

3 oz. snow pea greens, optional

1 Tbs. Dijon mustard

1 Tbs. fresh lemon juice

1 large clove garlic, minced

2 Tbs. olive oil

Salt and freshly ground black pepper to taste

1/2 bunch radishes, stemmed, and thinly sliced

3 scallions, ends trimmed, all white and about 2 inches of green, thinly sliced

1/2 bunch parsley, minced

Bring a large pot of water to a boil, and blanch cauliflower for 2 minutes. Drain well, and rinse cauliflower with cold water. Refill pot, blot drained cauliflower dry and roll florets up in a paper towel.

Place in a plastic bag, and refrigerate. Repeat procedure with broccoli.

Refill pot, and bring to a boil again. Place snow pea greens in a colander, and set aside in kitchen sink. Blanch carrots, and pour carrot water over greens to wilt slightly. Repeat cold water-blot-refrigerate treatment with carrots, sugar snap peas and snow pea greens, if using.

Meanwhile, 1 hour before serving, combine mustard, lemon juice and garlic in a large salad bowl. Whisk in olive oil, salt and pepper. Put all blanched and raw vegetables in bowl. Toss, season with salt and pepper again and serve.

nutritional information Per Serving: Calories: 90; Protein: 4 g; Total Fat: 5 g; Cholesterol: 10 mg; Sodium: 105 mg; Fiber: 4 g; Sugar: 4 g; Vegan

QUICK GREEN CHILE SOUP-STEW

This also comes from the February 2004 issue of Vegetarian Times, and begins, “In an ever more time-pressured world, “quick” and “good” become more and more what we all want. On those nights when we must eat now or our blood sugars will crash, try this. It’s as fast as opening a few cans, but it is in fact uncannily good and healthful to boot. If you’re serving it with the muffins above, put them in to bake, begin making the soup-stew, and all will be done by the time the muffins emerge from the oven. It is good, straightforward and unadorned, but you can serve it with any of the following options passed at the table: grated cheddar or Monterey Jack cheese or soy equivalents, low-fat sour cream or soy sour cream and minced cilantro.” Serves 6 to 8 in 30 minutes or less.

To view this online, click here.

2 cups black beans, undrained

2 cups kidney beans, undrained

2 cups garbanzo beans, undrained

2 cups black-eyed peas, undrained

1 28-oz. can chopped tomatoes with juice

30 oz. enchilada sauce, preferably New Mexico-style green chile, mild, medium or hot

1 cup canned, unsweetened pumpkin

Salt and freshly ground black pepper to taste

Spray a large soup pot with nonstick cooking spray. Put beans, tomatoes and all liquid into pot, and heat over medium-high heat, stirring often.

When heated through, reduce heat to medium-low, and stir in enchilada sauce and pumpkin. Heat again, stir in salt and pepper and remove from heat. Ladle into large soup bowls, and garnish as desired.

Variation:

Omit pumpkin, using 1 large onion, diced, instead. Heat 1 tablespoon olive or vegetable oil in a large soup pot over medium-high heat, and when onion has softened, add 3 cloves garlic, chopped, and sauté for 2 minutes more. Drain the liquid from the tomatoes and the beans over the onions. When the liquid comes to a boil, add 1/4 pound fresh green beans, stemmed and sliced crosswise in 1/4-inch wide lengths, as well as 1 large yam or sweet potato, peeled and diced into 1/3-inch cubes. You may also use or substitute several small scrubbed but unpeeled, diced Yukon Gold potatoes. Reduce heat to low, and cook, partially covered, for 10 to 12 minutes, or until potatoes and green beans are tender. Add all canned beans, tomatoes, and green enchilada chile sauce. Heat through, and serve.

nutritional information Per Serving: Calories: 310; Protein: 16 g; Total Fat: 8 g; Saturated Fat: 3 g; Carbohydrates: 47 g; Cholesterol: 20 mg; Sodium: 720 mg; Fiber: 14 g; Sugar: 8 g; Vegan

CREAMY DARK CHOCOLATE PUDDING

This is from the January 2007 issue of Vegetarian Times. It starts off, “This dessert tastes like a gourmet version of the ones in the pop-top cans you ate as a kid.” Serves 4.

To view this online, click here.

2 cups plain soymilk, divided

2 Tbs. cornstarch

1/4 cup unsweetened cocoa powder

1/4 cup vegan semisweet chocolate chips, such as Sunspire

3 Tbs. sugar

1 Tbs. instant decaffeinated coffee granules

Pinch ground nutmeg

1 tsp. vanilla extract

Whisk together 1/2 cup soymilk and cornstarch in small bowl. Set aside.

Combine remaining 11/2 cups soymilk, cocoa, chocolate chips, sugar, coffee and nutmeg in large saucepan. Warm over medium heat until chocolate chips have melted. Whisk in cornstarch mixture, and cook 10 minutes over medium-low heat, or until pudding thickens and begins to boil. Remove from heat, and stir in vanilla.

Divide pudding among 4 custard cups. Chill well before serving.

nutritional information Per SERVING: Calories: 163; Protein: 5 g; Total Fat: 5 g; Saturated Fat: 2 g; Carbohydrates: 25 g; Sodium: 39 mg; Fiber: 2 g; Sugar: 12 g; Vegan

Tofu Recipes

So far this week, we've touched base with tempeh and seitan. Today, it's tofu. I almost neglected to mention tofu for two reasons: first off, I used it so often that I almost felt that everyone was familiar with using it (more on that in a minute), and secondly, so many people get down-right weird at the mention of tofu. (More on that in a minute when I hit you with my tofu lasagna. Okay, not literally hit you with it...but you get the idea)

Vegetarian Times has a short guide to the different varieties of tofu (yes, there are different kids of it). Check out “A Beginner's Guide to Tofu Varieties.” It also has five recipes to try out; I've included three of them in today's blog, as well as a few other tofu recipes, including the aforementioned lasagna. Enjoy!

TOFU CREME AU CHOCOLATE

This comes from the January/February 2015 issue of Vegetarian Times, page 46, and begins, “We’ve given this dessert its French name to highlight how decadent it is—a chocolate pudding for grown-ups as well as kids! No one will guess it’s made with tofu.” Serves 8.

To view this online, go to http://www.vegetariantimes.com/recipe/tofu-creme-au-chocolat/.

4 oz. dark chocolate, broken into pieces

1 Tbs. Earth Balance Original Buttery Spread

1 14-oz. pkg. silken tofu, drained

1/4 cup dark brown sugar

1 1/4 tsp. vanilla extract

1/8 tsp. salt

Melt chocolate in microwave on medium power or in double boiler. Stir in buttery spread until no lumps remain.

Blend tofu, brown sugar, vanilla extract, and salt in blender or food processor 1 to 2 minutes, or until smooth and creamy.

Add chocolate to tofu mixture, and blend 30 seconds, or until smooth and creamy. Transfer to bowl, cover, and refrigerate 2 hours, or until set.

nutritional information Per 1/2-cup serving: Calories: 146; Protein: 3 g; Total Fat: 8 g; Saturated Fat: 4 g; Carbohydrates: 15 g; Cholesterol: 0 mg; Sodium: 56 mg; Fiber: 1 g; Sugar: 12 g; Vegan; Gluten-Free

VEGETABLE STEW WITH TOFU FETA

This comes from the January/February 2015 issue of Vegetarian Times, page 47, and begins, “This cold-weather variation of a classic Greek stew is enlivened with cubes of marinated tofu feta.” Serves 6 in 30 minutes or less.

To view this online, click here.

Tofu Feta

1 10-oz. pkg. super-firm tofu or sprouted tofu, drained, and cut into 1/2-inch cubes

3 Tbs. lemon juice

1 Tbs. olive oil

1/4 tsp. dried oregano

1/4 tsp. salt

Vegetable Stew

2 Tbs. olive oil

1 large onion, finely chopped (2 cups)

3 cloves garlic, minced (1 Tbs.)

4 medium red-skinned or Yukon gold potatoes, cut into 3/4-inch chunks (4 cups)

1 28-oz. can diced tomatoes

2 medium zucchini, quartered lengthwise, then cut into 1/2-inch-thick slices (2 1/2 cups)

1 10-oz. pkg. baby green beans, thawed

1 tsp. dried oregano

1/2 cup chopped fresh parsley

2 Tbs. finely chopped fresh dill

To make Tofu Feta: Toss tofu with lemon juice and oil in shallow container. Spread in single layer in container, and sprinkle with oregano and salt. Set aside to marinate while making stew.

To make Vegetable Stew: Heat oil in large pot or Dutch oven over medium heat. Add onion, and sauté 5 minutes, or until translucent. Add garlic, and sauté 1 minute more. Add potatoes and 1 cup water. Bring mixture to a simmer, cover pot, and cook 4 minutes. Add tomatoes, zucchini, green beans, oregano, and 1 cup water. Reduce heat to medium-low, and simmer 20 minutes, or until vegetables are tender. Stir parsley and dill into stew, then season with salt and pepper, if desired. Top with Tofu Feta cubes.

nutritional informationPer 1 1/2-cup serving: Calories: 296; Protein: 12 g; Total Fat: 10 g; Saturated Fat: 2 g; Carbohydrates: 42 g; Cholesterol: 0 mg; Sodium: 439 mg; Fiber: 7 g; Sugar: 11 g; Vegan; Gluten-Free

BAKED TOFU SALAD WITH BROCCOLI AND PINEAPPLE

This recipe, also from the January/February 2015 issue of Vegetarian Times, page 44, begins, “This lovely winter salad highlights how easy it is to use chewy baked tofu right out of the package.

Dressing

1/3 cup mango chutney

1/3 cup vegan mayonnaise or unsweetened coconut yogurt

2 Tbs. lime juice

Salad

1 medium head broccoli, cut into small florets

1 8-oz. pkg. baked tofu (any flavor), cut into short, thin sticks

1 1/2 cups fresh or drained canned pineapple chunks

2 large celery stalks, sliced diagonally

1/4 cup sliced almonds or chopped walnuts, optional

1/4 cup golden raisins

To make Dressing: Whisk together all ingredients in small bowl. Set aside.

To make Salad: Steam broccoli florets 4 to 5 minutes, or until bright green and tender-crisp. Transfer to colander, rinse with cool water, and drain well.

Toss broccoli with remaining Salad ingredients. Add Dressing, and toss to coat.

nutritional information Per 1-cup serving: Calories: 266; Protein: 11 g; Total Fat: 12 g; Saturated Fat: 2 g; Carbohydrates: 28 g; Cholesterol: 0 mg; Sodium: 419 mg; Fiber: 4 g; Sugar: 19 g; Vegan

VEGETARIAN LASAGNA

I’d been making lasagna for years, using a favorite cookbook. One time, my oldest son took the same recipe, and replaced the meat with eggplant. His came out tasting better than when I made it.

I tried recreating the eggplant version, but it never quite came out the same. So, I ended up changing the recipe drastically, changing ingredients and amounts. The funny thing is that, while I use one or two packages of tofu crumbles instead of meat, it tastes enough like meat to fool several non-vegetarians. One person, after eating this, looked at me aghast, asking, “What are you, some kind of vegetarian?” Never heard from him again – which was just as well!

This can be found in my e-cookbook, Off The Wall Cooking.

Tomato sauce:

2 – 3 onions, chopped

3 – 5 cloves garlic, minced

28 oz. can tomatoes

2 – 8 oz. cans tomato sauce

2 – 6 oz. cans tomato paste

2 T oil

1 T oregano

1 tsp. basil

1 tsp. thyme

1 tsp. dill

1 tsp. anise

1 or 2 – 10 oz. package tofu crumbles

Brown onions & garlic in oil. Add remaining ingredients, stir well, simmer for 1 hour. While sauce is cooking, in a separate pot, cook 16 oz. lasagna noodles & make cheese layer.

Cheese layer:

2 C sour cream

2 C cottage cheese

2 eggs

4 C mozzarella, grated

2 C cheddar cheese, grated

1 C Parmesan cheese

Mix ingredients together in large bowl.

Assemble:

Preheat oven to 350 degrees. In 9” X 13” pan, place half the cooked lasagna noodles length-wise. Top with half the cheese mixture, then half the tomato sauce. Repeat. Bake at 350 degrees for 30-35 minutes. Let cool a few minutes before cutting, as it tends to be a little runny when it first comes out of the oven. Serve with a salad and a loaf of hot Italian bread. Very yummy.

CHOCOLATE TOFU PUDDING

This recipe is from the May 2005 issue of Vegetarian Times. It serves 6.

To view this online, click here.

6 oz. semisweet chocolate, coarsely chopped

1 Tbs. vegetable oil

12 oz. soft tofu, well drained

1/4 cup pure maple syrup

1/4 cup vanilla or plain soymilk

1 tsp. lemon juice

1/4 tsp. vanilla extract

1 Tbs. tahini

1/2 pint fresh strawberries, hulled and sliced, or whole raspberries

Heat chocolate and oil in top of double boiler set over barely simmering water. Whisk until smooth. Remove pan from water, and let cool 20 to 30 minutes.

Meanwhile, cut tofu into thick slabs, and place on triple layer of paper towels. Press firmly on tofu to squeeze out as much water as possible; change paper towels if necessary.

Put maple syrup, soymilk, lemon juice, vanilla extract and tahini into food processor. Crumble tofu into mixture, and purée until smooth, scraping down sides with spatula as necessary. Add melted chocolate, and process until well blended.

Transfer pudding into 6 custard cups or small bowls. Cover each with plastic wrap, and refrigerate 2 to 3 hours, or until softly set. To serve, top with berries.

nutritional information Per SERVING: Calories: 280; Protein: 9 g; Total Fat: 16 g; Saturated Fat: 6 g; Carbohydrates: 31 g; Sodium: 15 mg; Fiber: 1 g; Sugar: 26 g; Vegan

QUINOA SALAD WITH BAKED MARINATED TOFU

This recipe is from the May 2000 issue of Vegetarian Times, and begins, “Here's a light grain salad with a wonderfully tangy flavor. For a convenient substitute, you can buy prepared baked marinated tofu for this recipe. To toast almonds, bake them at 350F for about 15 minutes; cool.” Makes 4 servings.

To view this online, click here.

Marinated Tofu

1 lb. firm tofu, drained and cut into 8 slices

1/4 cup tamari or reduced-sodium soy sauce

1 Tbs. nutritional yeast

1 Tbs. Dijon mustard

1 small clove garlic, minced

1 tsp. honey

1/8 tsp. cayenne

Quinoa Salad

1 cup uncooked quinoa

1/8 tsp. cayenne

3 stalks celery, diced

1/2 medium red bell pepper, diced

1 bunch fresh cilantro, chopped

1/4 cup whole blanched almonds, toasted (1 1/2 oz.)

1 to 2 Tbs. balsamic vinegar

Red leaf lettuce for serving

Sesame seeds and red bell pepper strips for garnish (optional)

Make marinated tofu: Preheat oven to 400F. Place tofu slices in small glass baking dish. In small bowl, whisk together remaining ingredients and 1/4 cup water. Pour over tofu. Bake until tofu is browned and marinade is absorbed, about 45 minutes.

Meanwhile, rinse quinoa in sieve under cold running water until water runs clear. In medium saucepan, combine quinoa, 2 cups water and pinch each of cayenne and salt and bring to a boil over high heat. Reduce heat to low, cover and simmer 15 minutes. Remove from heat and let stand, covered, 15 minutes.

Transfer quinoa to large bowl and let cool. Crumble in 4 slices baked tofu. Add celery, diced bell pepper, cilantro, almonds and vinegar. Season with salt to taste and mix well.

Line serving platter with lettuce, spoon salad on top, and garnish with sesame seeds and pepper strips if desired. Serve with remaining baked tofu on the side.

nutritional information Per Serving: Calories: 305; Protein: 15 g; Total Fat: 11 g; Saturated Fat: 1 g; Carbohydrates: 38 g; Sodium: 910 mg; Fiber: 5 g; Vegan

Seitan Recipes - and a Dessert

Yesterday, tempeh, today seitan, another one of those how do I work with this? items. The first two recipes, from Vegetarian Times, can help get you started. Enjoy!

SEITAN MEATBALLS WITH WINTER TOMATO SAUCE

This one is from the January 2007 issue of Vegetarian Times, and begins, “These 'meatballs' are perfect with pasta, but they're also tasty in a sandwich.” Serves 6.

To view this online, click here.

Winter Tomato Sauce

1 15-oz. can diced tomatoes

3 Tbs. olive oil

3 cloves garlic, minced (about 1 Tbs.)

2 tsp. dried basil

Seitan Meatballs

1 16-oz. pkg. seitan

1/2 cup pecans

1/2 cup whole-wheat breadcrumbs

1/4 cup chopped fresh parsley

1/4 cup chopped fresh basil

3 Tbs. olive oil, divided

3 cloves garlic, minced (about 1 Tbs.)

1 tsp. low-sodium soy sauce

1/8 tsp. dried oregano

1 tsp. egg replacer powder

16 oz. whole-wheat pasta

To make Winter Tomato Sauce:

Simmer all ingredients in partially covered saucepan 25 minutes. Season with salt and pepper.

To make Seitan Meatballs:

Preheat oven to 400°F. Coat baking sheet with cooking spray. Blend seitan in food processor until crumbly. Add pecans, and pulse until combined.

Transfer to bowl. Stir in breadcrumbs, herbs, 1 Tbs. oil, garlic, soy sauce and oregano. Whisk egg replacer with 1/4 cup water until frothy. Fold egg replacer into seitan mixture.

Shape mixture into 18 balls. Place on prepared baking sheet, and brush with 1 Tbs. remaining oil. Bake 20 minutes, turning once, or until crusty and lightly browned. Meanwhile, prepare pasta according to package directions. Drain, and divide among serving bowls. Top with sauce and meatballs, and serve.

nutritional information Per SERVING: Calories: 575; Protein: 34 g; Total Fat: 21 g; Saturated Fat: 2 g; Carbohydrates: 68 g; Sodium: 418 mg; Fiber: 9 g; Sugar: 3 g; Vegan

SEITAN SATAY WITH PEANUT SAUCE

This one is from the October 2008 issue of Vegetarian Times, and begins, “Spicy peanut sauce and lemon wedges add flavor to this vegan version of an Indonesian favorite. The recipe here calls for cooking the skewered seitan in the oven after marinating, but feel free to pan-fry or barbecue.” Serves 8.

To view this online, click here.

Seitan Satay

1/4 cup low-sodium soy sauce

2 Tbs. toasted sesame oil

1 1/2 tsp. grated fresh ginger

1 lb. seitan, drained and cut into chunks

2 medium cucumbers, peeled and quartered lengthwise

Lemon wedges, for garnish

Peanut Sauce

1/2 cup creamy peanut butter

2 Tbs. tahini

2 Tbs. low-sodium soy sauce

1 Tbs. toasted sesame oil

1 tsp. hot sesame oil

1 tsp. minced fresh ginger

To make Seitan Satay:

Soak 8 wood skewers in water 30 minutes. Combine soy sauce, sesame oil, and ginger in resealable plastic bag. Add seitan; seal, and shake to coat. Refrigerate 1 hour, or overnight.

Preheat oven to 375°F. Coat baking sheet with nonstick cooking spray. Drain seitan chunks, and thread onto skewers. Place skewers on prepared baking sheet, and bake 10 to 15 minutes, or until seitan is browned and firm.

Meanwhile, make Peanut Sauce:

Blend all ingredients and 1/2 cup water in blender until smooth. Season with salt and pepper, and transfer to serving bowl.

To serve: Place cucumber quarters on serving plates. Set skewers on top. Garnish with lemon wedges, and pass Peanut Sauce for dipping.


ULTIMATE VEGAN CHILI

This recipe, from the February 2010 issue of Vegetarian Times, page 51, begins, “This chili is made with a base of seitan and mushrooms for a rich, thick dish that is, for lack of a better word, meaty! In lieu of chili beans such as Bush's Best Chili Beans, you can substitute or 1 can each black beans, kidney beans, and pinto beans, partially drained. If you like your chili three-alarm hot, add an extra chipotle chile or two.” Serves 8.

To view this online, go to http://www.vegetariantimes.com/recipe/ultimate-vegan-chili/

2 Tbs. olive oil

1 large onion, chopped (2 cups)

3 cloves garlic, minced (1 Tbs.)

1 chipotle chile in adobo sauce, drained and minced

8 oz. baby bella mushrooms, finely chopped (1 1/2 cups)

2 8-oz. pkgs. seitan, chopped (3 cups)

3 Tbs. tomato paste

2 tsp. smoked paprika

2 tsp. dried oregano

1 1/2 tsp. chili powder

3/4 tsp. celery salt

3 15-oz. cans chili beans, partially drained

1 cup chopped carrots (2 to 3 large carrots)

2 Tbs. low-sodium tamari or soy sauce

1 Tbs. vegan Worcestershire sauce

Heat oil in Dutch oven over medium-high heat. Add onion, and sauté 7 to 10 minutes, or until beginning to brown, stirring often. Add garlic and chipotle chile, and sauté 1 minute more. Stir in mushrooms; cook 3 to 4 minutes, or until softened. Add seitan, tomato paste, paprika, oregano, chili powder, celery salt, and 1 cup water; cook 3 to 4 minutes, stirring occasionally.

Add beans, carrots, tamari, and Worcestershire sauce. Cover, and reduce heat to medium-low. Simmer 1 hour, or until carrots are tender.

nutritional information Per 1-cup Serving: Calories: 276; Protein: 24 g; Total Fat: 5 g; Saturated Fat: 1 g; Carbohydrates: 33 g; Cholesterol: 0 mg; Sodium: 844 mg; Fiber: 9 g; Sugar: 4 g; Vegan

MAPLE CORNBREAD MUFFINS

This recipe is also from the February 2010 issue of Vegetarian Times, page 52. It begins, “A slightly sweet cornbread helps tame the heat of spicy dishes such as chili.” Makes 12 muffins.

To view this online, go to http://www.vegetariantimes.com/recipe/maple-cornbread-muffins/

1/4 cup nonhydrogenated vegan margarine, melted

1 cup plain soymilk

2 Tbs. maple syrup

2 tsp. apple cider vinegar

1 cup stone-ground cornmeal

1 cup all-purpose flour

1/4 cup sugar

1 Tbs. baking powder

1/4 tsp. salt

1 cup frozen corn kernels, thawed

Preheat oven to 375°F. Line 12-cup muffin pan with paper liners.

Whisk together soymilk, margarine, maple syrup, and vinegar in bowl. Whisk together cornmeal, flour, sugar, baking powder, and salt in separate bowl. Stir wet mixture into dry mixture. Fold in corn kernels.

Divide batter among prepared muffin cups, and bake 20 minutes, or until toothpick inserted into muffins comes out clean. Cool 10 minutes in pan, then unmold, and serve warm.

nutritional information Per Muffin: Calories: 148; Protein: 3 g; Total Fat: 4 g; Saturated Fat: 2 g; Carbohydrates: 25 g; Cholesterol: 0 mg; Sodium: 244 mg; Fiber: 2 g; Sugar: 7 g; Vegan

GLAZED SEITAN STIR-FRY

This is from page 75 of the January 2007 issue of Vegetarian Times, and begins, “Have all ingredients chopped and ready, and keep them in constant motion over high heat while cooking so they get crisp on the outside and stay tender inside.” Serves 4 in 30 minutes or less.

To view this online, go to http://www.vegetariantimes.com/recipe/glazed-seitan-stir-fry-2/.

Glazed Seitan

3 Tbs. maple syrup

3 Tbs. orange juice

1 Tbs. low-sodium soy sauce

1 Tbs. toasted sesame oil

1 12-oz. pkg. seitan, shredded

Stir-Fry

3/4 cup cashews

1 Tbs. plus 1 tsp. sesame oil

1 red bell pepper, cut into 1/4-inch strips (about 1 cup)

1 cup frozen shelled edamame

1 Tbs. minced ginger

3 cloves garlic, minced (about 1 Tbs.)

1/2 tsp. crushed red pepper flakes

6 Tbs. orange juice

1 Tbs. arrowroot powder

To make Glazed Seitan: Combine syrup, juice, and soy sauce in small bowl.

Heat oil in nonstick skillet over medium-high heat. Add seitan, and stir-fry 4 minutes, or until golden. Add maple syrup mixture, and simmer 3 minutes, or until seitan is coated with glaze. Transfer to bowl. Wipe out skillet.

To make Stir-Fry: Toast cashews in dry skillet over medium-high heat 3 minutes, or until fragrant. Transfer to bowl. Heat 1 Tbs. sesame oil in skillet over medium-high heat. Add bell pepper and edamame, and stir-fry 2 minutes.

Move vegetables to sides of skillet, and pour remaining 1 tsp. oil in center. Add ginger, garlic, and red pepper flakes, and stir-fry 1 minute. Stir in 2 Tbs. water, Glazed Seitan, and cashews. Cover, and cook 2 minutes, or until pepper is tender.

Combine orange juice and arrowroot powder. Stir into vegetable mixture. Bring to a simmer, then remove from heat, and serve.

nutritional information Per Serving: Calories: 421; Protein: 32 g; Total Fat: 19 g; Saturated Fat: 3 g; Carbohydrates: 33 g; Cholesterol: 0 mg; Sodium: 346 mg; Fiber: 4 g; Sugar: 15 g; Vegan

RADICAL REUBEN

One of the things I missed when I became a vegetarian was having the occasional Reuben sandwich. Now I don't have to do without! This yummy recipe is from the June 2008 issue of Vegetarian Times, and begins, “This recipe was a winner in our 2008 Restaurant Poll, and is a popular sandwich at Chicago Diner in Chicago, Illinois. We were impressed by its innovative use of beet and pickle juices to turn seitan into a tangy substitute for corned beef. Can't find beet juice? Purée a 15-ounce can of beets and use it for the marinade.” Serves 4.

To view this yumminess (oops, I mean recipe), go to http://www.vegetariantimes.com/recipe/radical-reuben/.

1 lb. seitan, thinly sliced

1 cup pickle juice

1/2 cup beet juice or beet borscht

1 tsp. pickling spice

3/4 tsp. garlic powder

1/8 tsp. ground black pepper

1/4 cup soy mayonnaise

3 Tbs. ketchup

2 Tbs. finely chopped pickles

8 slices rye bread

4 slices Swiss or soy cheese

Sauerkraut, for garnish

To make Seitan: Place seitan in baking dish. Bring pickle juice, beet juice, pickling spice, garlic powder, pepper, and 1 cup water to a boil in saucepan. Reduce heat to medium-low, and simmer 15 minutes. Strain marinade, and pour over sliced seitan. Cover and cool. Chill overnight.

To make Reuben Sauce: Combine all ingredients in bowl.

To make Sandwiches: Preheat oven to broil. Set bread slices on baking sheet. Top 4 bread slices with drained Seitan and cheese. Broil 5 to 7 minutes, or until Seitan is hot and cheese is melted. Transfer Seitan-topped bread slices to serving plates, and garnish with sauerkraut. Spread remaining 4 bread slices with Reuben Sauce, and place on top of Sandwiches.

nutritional information Per SERVING: Calories: 472; Protein: 45 g; Total Fat: 15.5 g; Saturated Fat: 6.5 g; Carbohydrates: 45 g; Cholesterol: 26 mg; Sodium: 807 mg; Fiber: 2 g; Sugar: 6 g

FABULOUS VEGAN FUDGE CAKE WITH BITTERSWEET ICING

This recipe, from the September 2012 issue of Vegetarian Times, page 66, begins, “'I’ve tried vegan cake recipes in the past, but didn’t like the sour taste of the vinegar that is usually used to activate the leavening,' says single mom and café manager Shelly Platten. 'I tinkered with some recipes that didn’t use vinegar to come up with a fudgy, satisfying cake.'” Serves 8.

To view this online, click here.

1 1/4 cups Bob’s Red Mill organic unbleached white flour

1 2/3 cups Florida Crystals organic cane sugar, divided

1 1/3 cups Chatfield’s cocoa powder, divided

1 tsp. baking soda

1/2 tsp. salt

1 cup Silk vanilla soymilk, divided

1/3 cup plus 1/4 cup canola oil, divided

1 cup toasted chopped hazelnuts

1. Preheat oven to 350°F. Line 9-inch round pan with parchment paper, and spray with cooking spray.

2. Whisk together flour, 1 cup sugar, 2/3 cup cocoa, baking soda, and salt in bowl. Whisk together 2/3 cup soymilk, 1/3 cup oil, and 1/2 cup water in separate bowl. Stir soymilk mixture into flour mixture. Spread in prepared pan, and bake 25 minutes, or until toothpick inserted in center comes out clean. Cool 10 minutes. Unmold onto plate.

3. Warm remaining 2/3 cup cocoa, 2/3 cup sugar, and 1/4 cup oil in saucepan over medium heat. Pour in remaining 1/3 cup soymilk, and cook 1 minute, or until smooth. Spread icing over warm cake, and sprinkle with hazelnuts.

from the September 2012 issue, p.66

nutritional information

Per Slice:

Calories: 525; Protein: 5 g; Total Fat: 25 g; Saturated Fat: 2 g; Carbohydrates: 67 g; Cholesterol: 0 mg; Sodium: 315 mg; Fiber: 7 g; Sugar: 43 g

Tempeh - and Other Monday Recipes

If you're like me, you may have seen tempeh strips in the store and wondered how, exactly, to work with it. The first three recipes, all from Vegetarian Times, will give you a good start with this. Enjoy!

GLAZED MAPLE-MUSTARD TEMPE STRIPS WITH COLLARDS

This one, from the September 2015 issue of Vegetarian Times, page 44, begins, “Sweet and sticky with just a little kick, these sliced tempeh strips are briefly marinated, baked, then re-glazed to trap in maximum flavor and tender texture.” Serves 6 in 30 minutes or less.

To view this online, click here.

2 8-oz. pkg. tempeh, sliced into 1/2-inch strips

1/3 cup maple syrup

1/4 cup orange juice

1/4 cup safflower oil, divided

2 Tbs. ketchup

2 Tbs. Dijon mustard

1 Tbs. sriracha sauce

1 Tbs. low-sodium tamari

1 tsp. freshly ground black pepper

1/4 tsp. ground cinnamon

2 cloves garlic, minced (2 tsp.)

2 12-oz. bunches collard greens, stems and ribs removed, leaves thinly sliced

2 cups frozen fire roasted corn, thawed

Place tempeh strips in medium heat-proof bowl. Set aside.

Whisk together maple syrup, orange juice, 2 Tbs. oil, ketchup, mustard, sriracha, tamari, pepper, and cinnamon in medium saucepan. Bring to a simmer over medium heat, and cook 5 to 7 minutes, or until slightly thickened. Pour hot mixture over tempeh strips, cover, and let marinate 30 minutes, or overnight.

Preheat oven to 350°F. Line baking sheet with foil, and coat with cooking spray. Arrange marinated tempeh strips on prepared baking sheet; reserve marinade. Cover baking sheet tightly with foil, and bake 15 minutes. Remove foil, and flip tempeh pieces. Bake, uncovered, 5 minutes more, or until tempeh is slightly browned. Remove from oven, and brush tempeh with remaining glaze.

Meanwhile, heat remaining 2 Tbs. oil in large saucepan over medium-high heat. Add garlic, and cook 30 seconds. Add collard greens in two batches, wilting first batch before adding second. Stir in corn, and season with salt and pepper, if desired. Cook 5 to 7 minutes or until greens are tender, stirring occasionally. Serve topped with tempeh slices.

nutritional information Per Per serving (1 cup greens and 4 slices tempeh): Calories: 370; Protein: 18 g; Total Fat: 19 g; Saturated Fat: 2 g; Carbohydrates: 37 g; Cholesterol: 0 mg; Sodium: 358 mg; Fiber: 5 g; Sugar: 17 g; Vegan

PEAS, CARROTS, AND TEMPEH WITH MISO-ALMOND SAUCE

This comes from page 26 of the April/May 2012 issue of Vegetarian Times, and begins, “The sauce here is the sort of fusion you might expect if a Southeast Asian peanut sauce met a Middle Eastern tahini in Japan.” Serves 4 in 30 minutes or less.

To view this online, click here.

1 cup quinoa

3 Tbs. almond butter

2 Tbs. lemon or lime juice

1 Tbs. yellow miso

1 Tbs. grated fresh ginger

1 clove garlic, minced (1 tsp.)

1 Tbs. peanut or canola oil

1 8-oz. pkg. plain tempeh, cubed

4 carrots, halved and sliced into half-moons (1 3/4 cups)

1 lb. sugar snap peas (2 1/2 cups)

Bring 2 cups water to a boil. Add quinoa, cover, and reduce heat to medium-low. Simmer 20 minutes, or until all water is absorbed. Remove from heat, and let stand 5 minutes.

Whisk together almond butter, lemon juice, miso, ginger, and garlic. Whisk in 1/3 cup water. Set aside.

Heat wok over high heat, until water droplets evaporate within 1 second. Add oil, and swirl to coat wok. Add tempeh, and stir-fry 2 minutes. Add carrots, and stir-fry 2 minutes. Add sugar snap peas, and stir-fry 1 minute. Remove from heat.

Fluff quinoa with fork, top with vegetables, and drizzle with miso-almond mixture.

nutritional information Per 2-cup serving: Calories: 448; Protein: 24 g; Total Fat: 17 g; Saturated Fat: 2 g; Carbohydrates: 52 g; Cholesterol: 0 mg; Sodium: 256 mg; Fiber: 13 g; Sugar: 9 g; Vegan

TEMPEH AND POTATO SALAD

This is from the April 2007 issue of Vegetarian Times. It begins, “This casual, hearty dish will become a fast favorite in your home.” Serves 8.

To view this online, go to http://www.vegetariantimes.com/recipe/tempeh-and-potato-salad/.

2 8-oz. pkgs. tempeh, cubed

2/3 cup brown rice vinegar

1/3 cup olive oil

1/4 cup Dijon mustard

1/3 cup maple syrup

2 lbs. baby red potatoes, cubed

1 cup finely chopped celery

1/2 cup finely chopped red onion

5 green onions, finely chopped (about 1/2 cup)

Fill large pot with 1 inch water, and set steamer basket in pot. Cover, and bring water to a boil. Place tempeh in basket. Cover, reduce heat to medium low and steam 10 minutes.

Meanwhile, whisk together vinegar, oil, mustard and maple syrup in large bowl. Add hot tempeh to dressing, and toss to coat.

Steam potatoes in steamer basket 12 minutes, or until potatoes are tender, stirring once. Add potatoes to tempeh mixture, and toss to coat. Cool completely, tossing occasionally.

Add celery and onions to salad, and toss to combine. Season with salt and pepper. Serve at room temperature, or refrigerate until ready to serve.

nutritional information Per SERVING: Calories: 344; Protein: 13 g; Total Fat: 15.5 g; Saturated Fat: 2.5 g; Carbohydrates: 39 g; Sodium: 270 mg; Fiber: 3 g; Sugar: 8 g; Vegan

STRAWBERRY 'ICE CREAM' CAKE

Of course, it does help to have the occasional dessert, right? This one, from page 80 of the March 2016 issue of Vegetarian Times, starts off, “Sssshhh … don’t tell kids this delicious dessert is actually just good-for-them yogurt and fruit with a few graham crackers and waffle cones thrown in for crunch.” I'm not telling, if you're not! Serves 12.

To view this yummy recipe online, go to http://www.vegetariantimes.com/recipe/strawberry-ice-cream-cake/.

15 full graham crackers

5 waffle cones

1 20-oz. bag whole frozen strawberries

1 32-oz. container honey-flavored Greek yogurt

2 Tbs. honey

Line 9-inch springform pan with parchment paper, and set aside.

Pulse graham crackers in food processor with 1 to 2 tsp. water until crumbly and moist. Transfer to bowl.

Pulse waffle cones in food processor until crumbly. Transfer to separate bowl.

Bring strawberries to a simmer in small saucepan over medium heat. Simmer 5 to 10 minutes, or until soft and liquid starts to fill bottom of pan. Cool completely.

Stir together yogurt and honey. Set aside.

Press graham cracker crumbs on bottom of prepared springform pan. Spread half of yogurt, then half of strawberries, then half of crumbled waffle cones in pan. Repeat layering, ending with a sprinkling of waffle cones. Freeze at least 3 hours, or until frozen. Let sit at room temperature 1 hour before serving.

nutritional information Per Per slice: Calories: 250; Protein: 6 g; Total Fat: 8 g; Saturated Fat: 5 g; Carbohydrates: 39 g; Cholesterol: 10 mg; Sodium: 107 mg; Fiber: 2 g; Sugar: 25 g

SPINACH LASAGNA

This comes from the January 2008 issue of Vegetarian Times, and begins, "'Many people don't know that the crock inside a slow cooker is ovenproof and you can transfer a dish like lasagna into the oven (up to 400°F) for 10 minutes to brown the top,' says Golino. Just be sure the pot is hot, to avoid drastic temperature changes that can cause it to crack." Serves 8.

To view this online, click here.

1 medium onion, quartered

1 cup fresh basil leaves

1 Tbs. dried oregano

2 cloves garlic, peeled, plus 1 clove minced (1 tsp.), divided

1 8-oz. pkg. tempeh, cut into chunks

1 28-oz. can chopped fire-roasted tomatoes

2 Tbs. olive oil, plus more for oiling slow cooker

1 tsp. salt

1/2 tsp. ground black pepper

2 10-oz. pkgs. frozen spinach, thawed and drained

8 oven-ready lasagna noodles

1 16-oz. jar roasted red peppers, rinsed and drained

1 16-oz. container low-fat ricotta cheese, divided

1 cup grated Swiss cheese, divided

Place onion, basil, oregano, and 2 whole garlic cloves in food processor; pulse 6 times, or until onion and garlic are chopped. Add tempeh, and pulse until tempeh is ground. Add tomatoes, oil, salt, and pepper; pulse until chunky sauce forms.

Combine spinach and minced garlic in bowl, and season with salt and pepper.

Coat bottom and sides of 4-quart slow cooker with oil. Spread 1 cup tomato sauce over bottom, and cover with layer of lasagna noodles, breaking them in pieces to fit around edges. Spread 3/4 cup spinach mixture over top. Place 1 layer roasted red peppers over spinach, and top with 3/4 cup ricotta. Spread 1 cup tomato sauce over ricotta. Sprinkle with 1/3 cup Swiss cheese. Repeat, layering noodles, spinach, peppers, ricotta, Swiss cheese, and tomato sauce. Top with 1 more layer noodles and remaining spinach, tomato sauce, ricotta, and Swiss cheese.

Cook 4 hours on high or 6 hours on low. Let stand uncovered 10 minutes before serving.

nutritional information Per SERVING: Calories: 322; Protein: 22 g; Total Fat: 14 g; Saturated Fat: 5.5 g; Carbohydrates: 32 g; Cholesterol: 31 mg; Sodium: 762 mg; Fiber: 6 g; Sugar: 8 g

TEMPEH BOLOGNESE

This comes from page 40 of the January 2010 issue of Vegetarian Times, and begins, "This classic Italian pasta sauce is made with crumbled tempeh instead of ground meat. Try it over spaghetti, polenta, potatoes, or puréed cauliflower." Makes 4 cups in 30 minutes or less.

To view this online, click here.

1 Tbs. plus 1 1/2 tsp. olive oil, divided

1 medium onion, peeled and finely chopped (1 1/2 cups)

1 large carrot, finely chopped (1/2 cup)

1 cup finely chopped celery

1 Tbs. dried oregano

3 cloves garlic, minced (1 Tbs.)

1 8-oz. pkg. tempeh

1 Tbs. reduced-sodium soy sauce

1 28-oz. can fire-roasted diced tomatoes

1/2 cup dry white wine

2 Tbs. tomato paste

1 tsp. vegan Worcestershire sauce

1/2 cup low-fat evaporated skim milk

Heat 1 Tbs. oil in large skillet over medium-high heat. Add onion, carrot, celery, oregano, and garlic, and cook 5 to 6 minutes, or until vegetables are browned, stirring often.

Meanwhile, heat remaining 1 1/2 tsp. oil in separate skillet over medium heat. Add tempeh, and brown 2 minutes on each side. Add soy sauce and 1/2 cup water. Cook tempeh 5 minutes more, or until liquid has absorbed. Break tempeh into small crumbles with spatula.

Stir tempeh, tomatoes, wine, tomato paste, and Worcestershire sauce into onion mixture. Reduce heat to medium-low, and simmer, partially covered, 10 minutes. Stir in evaporated milk, and simmer 5 minutes more. Season with salt and pepper, if desired.

nutritional information Per 2/3-cup serving: Calories: 186; Protein: 11 g; Total Fat: 8 g; Saturated Fat: 1 g; Carbohydrates: 20 g; Cholesterol: 0 mg; Sodium: 552 mg; Fiber: 3 g; Sugar: 10 g

Friday Recipes

Enjoy!

GARLICKY COLLARD GREENS

I know many people don't like greens. Personally, I love 'em. Add garlic, and that kicks up the yum! factor, as far as I'm concerned. This recipe comes from from the May/June 2007 issue of Vegetarian Times, page 70. It serves 4, and starts off by stating, "This technique of blanching the collard greens in boiling water, then sautéing them takes away any bitterness."

To view this online, click here.

1 lb. chopped collard greens

2 Tbs. olive oil

4 cloves garlic, minced (about 4 tsp.)

Bring large pot of water to a boil. Add collard greens, and simmer 5 minutes. Drain.

Heat olive oil in same pot over medium heat. Add garlic, and sauté 1 to 2 minutes, or until golden brown and fragrant. Add greens, and sauté 5 minutes, or until tender. Season with salt and pepper, and serve warm.

nutritional information Per Serving: Calories: 98; Protein: 3 g; Total Fat: 7 g; Saturated Fat: 1 g; Carbohydrates: 7 g; Cholesterol: 0 mg; Sodium: 23 mg; Fiber: 4 g; Sugar: 1 g; VeganGluten-Free

STOVETOP VEGETARIAN ORZO AND SPINACH SKILLET DINNER

Jolinda Hackett, About.com's vegetarian blog guide, writes, "This is a super easy one-pot complete vegetarian meal using pre-cooked orzo, canned chickpeas, fresh or frozen spinach and topped off with optional crumbled feta cheese, if you're not eating vegan. If you need a quick meal but don't have orzo on hand, you could try using this recipe with instant rice or even another whole grain that you have handy. Couscous would also be super quick, but orzo would be better. This recipe is vegetarian and gluten-free, and, if you omit the feta cheese, it's vegan as well."

Prep Time: 15 minutes; Cook Time: 5 minutes; Total Time: 20 minutes; Yield: 4 servings

To view this online, click here.

Ingredients:

2 tablespoons olive oil

1 small red onion, chopped

3 cloves garlic, chopped

1 (16 ounce) can garbanzo beans (chickpeas), drained

1/2 cup cooked orzo

1 lemon, juiced

2 cups fresh spinach, chopped or 12 ounces frozen, thawed and squeezed to drain

salt and pepper

1/2 cup crumbled feta cheese (optional)

Preparation:

Heat the oil in a large skillet over medium heat. Add the onion and garlic and cook until almost clear, about 5-6 minutes. Add the beans, cooked orzo, lemon juice and spinach, stirring to combine well.

Season with salt and pepper to taste. Allow to heat for 4-5 minutes until spinach has cooked through and everything is heated and well combined.

Serve topped with feta cheese.

Makes four servings.

Nutritional information, per serving: Calories: 329; Total Fat 13g; Sodium 746mg;Dietary Fiber 10g; Protein 12g; Sugars 3g; Cholesterol 17mg

HUMMUS

This is from Healing Heart Foundation, and is listed under the Recipes tab on the left-hand side of the page. The recipe starts states that hummus is, "A Mediterranean spread for dips, sandwiches & hors d'oevres."

4 C (or 2 cans) cooked garbanzo beans (chickpeas)

2 cloves garlic, mashed

1/4 C fat-free no-egg mayonnaise

1/2 t ground cumin

juice of one lemon

2 t Dijon mustard

The following are optional and reflect the various preferences of different Mediterranean cultures. Add any or all to your taste:

1/8 C fresh parsley or cilantro

2 T sweet pickle relish

2 green onions

cayenne pepper or hot sauce

pinch of salt (omit for sodium restricted diets)

Drain and reserve liquid from canned beans, if used, and mix in a blender or food processor, adding reserved liquid or water to the desired consistency, a little thinner than peanut butter. Flavor improves if refrigerated in a closed container for a few hours or overnight. Makes about 4 cups.

8 servings, each 195 calories: 10% from fat (2.5 g), 69% from carbohydrates (34.2 g), 21% from protein (10.4 g). Sodium 154 mg, Fiber 0.1 g.

Healing Heart Hint:Hummus is traditionally made with tahini (sesame seed paste), which is very high fat. For a hummus closest to traditional, a few drops of dark sesame oil or a 1/4 t of tahini can be added, although this will raise the fat content slightly.

If using canned beans, be sure to use the ones with no salt added.

VEGGIE STUFFED BAKED POTATO

Another recipe from Healing Heart Foundation. This one is listed as "a portable meal." I list it as yummy!

4 large baking potatoes

1 1/4 C soymilk

1 C each: frozen peas, corn, beans or greens (or any combination)

3/4 C grated fat-free soy cheese, cheddar or jalapeno jack flavor

pinch garlic powder

paprika

Preheat oven to 475 degrees. Chop vegetables, thaw if frozen. Set aside. Scrub potatoes, stab in two places with a knife or fork. Place on middle oven rack. Bake about one hour, until tender. Reduce oven heat to 350 degrees. Remove potatoes from oven and cut off a small portion of the top and scrape out soft part. Carefully scoop out potato center from the remaining part of the potato, but do not break the skin. Reserve.

Mash the potato innards in a bowl, adding small amounts of soymilk until smooth. Stir in vegetables and soy cheese. Heap the potato mixture back into the potato shells, using all of the mixture. Sprinkle with paprika. Bake on a non-stick sheet for 15 minutes, then broil on low for 2-3 minutes to brown slightly. Serve plain or with a gravy or sauce.

4 servings, each 339 calories: 2% from fat (0.85 g), 86% from carbohydrates (74.9 g), 12% from protein (10.2 g). Sodium 89 mg, Fiber 7.5 g.

Healing Heart Hint: These can be frozen for up to six months and reheated for a lunch or a snack. When defrosted, they can be kept a few days in the refrigerator and then microwaved or reheated in an oven. Do not re-freeze.

SLOPPY JOES

One last recipe from Healing Heart Foundation. This is meatless!

1 large onion, chopped

1 to 2 C celery, chopped

1 t balsamic vinegar (other vinegar can be used)

1 green bell pepper, chopped

3 cloves garlic, crushed (or 2 t dried minced garlic or garlic powder)

1 T chili powder (will not make it too hot)

2 T cumin

2 1/2 C tomato sauce (or a 6 oz can tomato paste + 1 C tomato juice + 1 C water)

1 T prepared yellow mustard

1 T ground dry mustard

1 T brown sugar

1 t black strap molasses

1 1/2 cups dry TVP granules

1 1/2 C boiling water

optional spicy version: 1 to 3 t hot sauce or roasted chilies

Saute onion and celery in balsamic vinegar and a little water on medium heat. Add more water if needed. Add garlic, peppers and spices and saute for a few more minutes. Add everything else and simmer for 20 minutes. Serve over whole wheat buns, rice or pasta.

Adding a can of chili beans makes a very filling dish, changing it slightly to Sloppy Josés.

6 servings, each: Calories 152, Fat 1.85 g. (10% cff), Carbohydrate 19.86 g., Protein 17.44 g

RICH CHOCOLATE MOUSSE

From page 83 of the January/February 2016 issue of Vegetarian Times. This begins, “As a last-minute option, this all-purpose chocolate dessert can’t be beat. The mousse is ready to eat in about 10 minutes, and no one will guess it’s made with tofu.” Serves 8 in 30 minutes or less.

To view this online, go to http://www.vegetariantimes.com/recipe/rich-chocolate-mousse/.

7 oz. bittersweet or dark chocolate, broken into pieces

3 Tbs. vegetable oil

24 oz. soft silken tofu, drained

1/2 cup dark brown sugar

2 Tbs. unsweetened cocoa powder

2 tsp. vanilla extract

1/8 tsp. salt

Place chocolate and oil in microwave-safe bowl. Microwave on medium power 2 to 3 minutes, or until melted.

Place tofu in food processor, and blend 1 minute, or until completely smooth and creamy. Add brown sugar, melted chocolate, cocoa powder, vanilla, and salt, and blend 1 minute more, scraping down sides until mousse is thick and smooth. Transfer to serving bowl. Chill, if desired.

nutritional information Per Per 1/2-cup serving: Calories: 279; Protein: 8 g;Total Fat: 8 g; Saturated Fat: less than 7 g; Carbohydrates: 28 g; Cholesterol: 0 mg; Sodium: 64 mg; Fiber: 4 g; Sugar: 21 g; Vegan; Gluten-Free

Thursday Recipes

Enjoy!

ALL-IN-ONE CHOCOLATE CAKE

This comes from Nigella Lawson, from The New York Times' cooking newsletter. If you haven't signed up for their newsletter, I highly recommend it. Nigella writes, “This is the perfect chocolate cake: beautiful, melting, intense but not heavy. The batter comes together quickly in a food processor, and the cake bakes at 350 degrees for a while, giving the baker time to assemble the frosting, which is given a luscious sheen by a bit of corn syrup. Use the best chocolate you can find for the frosting, and gild it however you like: with a few flowers, some birthday candles or nothing at all.” Time: 1 hour 15 minutes; 10 to 12 servings

To view this online, click here.

Ingredients

For the Cake:

Butter for greasing baking pans

1 1/2 cups all-purpose flour

1 cup sugar

1 teaspoon baking powder

1/2 teaspoon baking soda

1/3 cup best-quality cocoa powder

6 ounces (1 1/2 sticks) unsalted butter, at room temperature

2 large eggs, at room temperature

2 teaspoons vanilla

3/4 cup sour cream, at room temperature

For the Frosting:

6 ounces good-quality semisweet chocolate, broken into small pieces

3 ounces ( 3/4 stick) unsalted butter

1 tablespoon light corn syrup

1/2 cup sour cream

1 teaspoon vanilla

2 1/2 cups confectioners' sugar, sifted

Preparation

For cake: heat oven to 350 degrees. Butter sides of two 8-inch cake pans, and line bottoms with parchment paper. In the bowl of a food processor fitted with a knife blade, combine flour, sugar, baking powder, baking soda, cocoa powder, butter, eggs, vanilla and sour cream. Process to make a smooth, thick batter.

Using a rubber spatula, divide batter between pans, and smooth tops. Bake until a cake tester inserted in center comes out clean, 25 to 35 minutes; do not overbake. Transfer to a wire rack to cool for 10 minutes before removing from cake pans.

For frosting: Combine chocolate and butter in a large heat-proof bowl, and heat until melted in a microwave oven or over a pan of simmering water. Remove from heat, and allow to cool for 5 minutes. Stir in corn syrup, sour cream, and vanilla. Whisk in confectioners' sugar until very smooth. Frosting should be thick and spreadable. If necessary, add a teaspoon or two of boiling water to thin it, or additional sifted confectioners' sugar to thicken.

Cut four strips of waxed or parchment paper, and place them side by side on a cake plate, covering the surface. Place one cake layer domed-side down on plate.

Spoon about a third of the frosting onto center of cake, and use a knife or a spatula to spread it evenly. Place the other cake on top, domed side up. Spoon another third of frosting on top of cake, spreading to make swirls or a smooth finish. Spread sides of cake with remaining frosting, and allow to sit for a few minutes until set. Carefully remove paper strips. Place cake under glass or in an airtight container, and set aside in a cool place until serving.

QUINOA PILAF WITH RED AND YELLOW PEPPERS

Yield: 2-1/4 pounds; Serves: 12

Serving Size: 3 ounces

Source: The Professional Chef's Techniques of Healthy Cooking

Book Info: http://diabeticgourmet.com/book_archive/details/96.shtml

Print Version: http://diabeticgourmet.com/recipes/html/611.shtml

Ingredients

2-1/2 tablespoons minced shallots

2 tablespoons minced garlic

20 fluid ounces Chicken or Vegetable stock

12 ounces quinoa, well-rinsed

1/2 teaspoon salt

1/4 teaspoon ground white pepper

1 bay leaf

1 sprig thyme

7 ounces roasted red and yellow peppers, diced

Directions

In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.

Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.

Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.

Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.

Nutritional Information Per Serving: (3 ounces)

Calories: 130, Fat: 2g, Cholesterol: 0mg, Sodium: 150mg, Carbohydrate: 22g, Dietary Fiber: 2g, Sugars: 1g, Protein: 5g; Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable

MEATLESS-BALL SUBS

1 package Meatless Balls (see note)

1 26 oz. Jar spaghetti sauce

4 hoagie rolls

cheese slices

Place spaghetti sauce and meatless balls into a good-sized saucepan. Stir, and cook over medium-low to medium heat, stirring occasionally.





Open hoagie rolls, add cheese, cover with meatless balls and sauce.



Makes 4 meatless ball subs.

Note: I use Veggie Patch Meatless Meatballs, though really, you can use any brand you like. I had used another brand for a number of years, but unfortunately, I can no longer find that particular brand anywhere now. Whatever brand you buy is fine, as well as the jarred spaghetti sauce.

SODA BREAD BUNS

This comes from Melissa Clark in The New York Times cooking e-newsletter. Melissa writes, “In this new incarnation of my soda bread recipe, I kept the crosses, but to maximize the surface area of the crumbly, crunchy outer crust, I baked the dough into small buns instead of a large loaf. That way, I was able to get more of the bumpy-textured crust in each bite.” Time: 45 minutes; makes 8 servings.

To view this online, click here.

Ingredients

3 tablespoons unsalted butter, chilled and cubed, more for greasing pan

1 1/4 cups all-purpose flour, more as needed

3/4 cup whole wheat pastry flour

1/4 cup sugar

1 1/2 teaspoons baking powder

1 teaspoon salt

3/4 teaspooon baking soda

2/3 cup buttermilk, more for brushing

1 large egg

2/3 cup (about) dried currants

1 1/2 teaspoon (about) caraway seeds

Ingredients

Heat oven to 375 degrees. Lightly grease a large rimmed baking sheet.

In a large bowl, whisk together flours, sugar, baking powder, salt and baking soda. Using a pastry cutter or your fingers, work in butter until mixture forms coarse crumbs. In a small bowl, whisk together buttermilk and egg. Stir wet mixture into dry one until they just form a moist dough. Stir in currants and caraway seeds.

Turn dough out onto a lightly floured surface. Shape into a 7-inch round about 1-inch thick. Cut into 8 wedges. Using lightly floured hands, roll each wedge into a ball and transfer to the prepared baking sheet. Using kitchen shears, snip a small “x” into the top of each bun. (You can also use a knife.) Brush tops with a little buttermilk, and dust lightly with flour.

Transfer baking sheet to oven. Bake until buns are golden brown and firm, 20 to 25 minutes. Cool 10 minutes before serving.

DARK CHOCOLATE – ORANGE BROWNIES

This decadent recipe is from page 46 of the November 2015 issue of Vegetarian Times. It begins, “Cointreau, a sweet orange liqueur, gives fudgy brownies an elegant touch.” Makes 16 brownies in 30 minutes or less.

To view this online, click here.

1/3 cup plus 1 tsp. melted coconut oil, divided

8 Medjool dates, pitted

1/2 cup unsweetened cocoa powder

1/2 cup coconut sugar

1/3 cup maple syrup

2 Tbs. Cointreau liqueur

1 Tbs. vanilla extract

1/4 tsp. sea salt

1 large egg

1 cup hazelnut or almond meal

1/3 cup gluten-free oat flour

2 Tbs. grated orange zest

1/2 tsp. baking powder

2 oz. dark chocolate, chopped

Preheat oven to 350°F. Coat 8-inch-square baking pan with 1 tsp. coconut oil.

Pulse 1/3 cup oil, dates, cocoa powder, coconut sugar, syrup, Cointreau, vanilla, and salt in food processor until smooth. Blend in egg, then nut meal, flour, orange zest, and baking powder. Pour into prepared pan, sprinkle with chocolate, and bake 20 minutes, or until edges are firm.

nutritional information Per Per brownie: Calories: 191; Protein: 2 g; Total Fat: 10 g; Saturated Fat: 6 g; Carbohydrates: 26 g; Cholesterol: 12 mg; Sodium: 59 mg; Fiber: 3 g; Sugar: 20 g; Gluten-Free

BLACKBERRY CRISP WITH MAPLE-PECAN TOPPING

This recipe is from page 60 of the September 2012 issue of Vegetarian Times. It starts off, “Tangy blackberries have a great affinity for pecans and maple, but you could certainly make this crisp with blueberries or a combination of berries. Leftovers are delicious for breakfast!” Serves 8.

This recipe can be viewed online here.

5 Tbs. maple syrup, divided

1 tsp. balsamic vinegar

6 cups fresh blackberries (1 3/4 lb.)

3 Tbs. sugar

16 Tbs. all-purpose flour, divided

1/4 tsp. plus 1/8 tsp. salt, divided

2/3 cup rolled oats

2/3 cup chopped toasted pecans

1/3 cup brown sugar

3 Tbs. canola oil

Preheat oven to 350°F. Coat deep baking dish with cooking spray.

Whisk together 2 Tbs. maple syrup and vinegar in bowl. Place blackberries in large bowl, and drizzle maple mixture over them. Add sugar, 3 Tbs. flour, and 1/8 tsp. salt to berries; toss to combine. Transfer to prepared baking dish.

Combine remaining 13 Tbs. flour, oats, pecans, brown sugar, and remaining 1/4 tsp. salt in separate bowl. Drizzle oil and remaining 3 Tbs. maple syrup over dry ingredients. Use fingers to combine thoroughly until small clumps form. Arrange topping clumps over berries.

Bake 30 to 45 minutes, or until topping is lightly browned and berry juices are bubbling just around edges of crisp.

nutritional information Per 1-cup serving: Calories: 319; Protein: 5 g; Total Fat: 12 g; Saturated Fat: less than 1 g; Carbohydrates: 50 g; Cholesterol: 0 mg; Sodium: 115 mg; Fiber: 7 g; Sugar: 27 g; Vegan

Wednesday Recipes

For years, I'd heard other gush over the joys of cast iron skillet, and wondered what all the fuss was about. Then, about a year or so ago, I broke down and bought one. Wow! If you're cooking anything that you might want a little bit of a crust on – veggie burgers (or hamburgers, if you're so inclined), corn bread, what-have-you – then nothing beats a cast iron skillet.

While wandering through TheKitchn's website, I found two extremely helpful articles dealing with cast iron skillets. The first one, titled “How To Season a Cast Iron Skillet”, shows how to season your cast iron skillet before using it. The second article, which is also extremely helpful, is titled “How to Restore a Rusty Cast Iron Skillet”.

There's also a third article to read through if you're wondering whether to buy a cast iron skillet, especially if you're worried about using one. I'd wondered if I could cook certain foods in a cast iron skillet, or how to use one. Check out “5 Myths of Cast Iron Cookware”. Finally, one last link to check out from The Kitchn: 35 Ways to Love Your Cast Iron Skillet. Tips and recipes for using your cast iron skillet.

And now for today's six vegetarian recipes. Enjoy!

WHOLE ROASTED CAULIFLOWER WITH ALMOND-HERB SAUCE

This comes from Julia Moskin in The New York Times Cooking e-newsletter. Julia wrote, “This striking dish has become a modern classic, as chefs around the world are working out new ways to push vegetables into the center of the plate. It makes a lovely vegetarian main course after a pasta intro, or a gorgeous side dish for lamb or fish. Omit the anchovies [see Note] in the sauce, and it becomes entirely vegetarian; replace the butter with more olive oil, and it turns vegan. Try using pale orange, green or purple cauliflower, or a head of spiky, psychedelic Romanesco. Carve it at the table, just like a roast, for maximum impact.”

Note: I've omitted the anchovies in the ingredient list...Never liked 'em, before I was a vegetarian. Since they were listed as optional, I've left them out. If you want to check out the recipe with the anchovies included, you can follow the link (posted in just a minute...) and view it there.

Time for this recipe is about 2 hours; makes 2 main course servings, or 4 to 6 side dish servings. To view this online, click here.

Ingredients

FOR THE CAULIFLOWER:

1 large cauliflower

Olive oil

Salt

FOR THE SAUCE:

1/3 cup blanched almonds

2 garlic cloves, peeled

2 tablespoons unsalted butter, at room temperature

1/2 cup extra-virgin olive oil, plus extra for basting

2 teaspoons wine vinegar (white or red), more to taste

1/2 cup coarsely chopped parsley, mint, tarragon, cilantro or a combination

1/2 to 1 teaspoon red pepper flakes (optional)

Salt and ground black pepper

Preparation

Heat the oven while you prepare the cauliflower: Place a heavy oven-proof skillet (a cast-iron skillet looks very nice) or a baking sheet in the oven and turn the heat to 375 degrees. Place a small pan of hot water on the floor of the oven, to create steam.

Break off and discard the outer leaves from the cauliflower. Cut off the bottom of the stem, and then use the tip of a small, sharp knife to cut off the leaves close to the stem. Carefully cut out the hard core of the cauliflower, near the bottom. Leave the main stem intact and make sure not to cut through any of the florets.

Rinse the cauliflower (leave the water clinging to the outside) and place on a work surface, core side up. Drizzle with olive oil and use your hands to rub over the cauliflower until evenly coated. Sprinkle with salt.

Place the cauliflower on the hot pan in the oven, core side down, and cook until very tender all the way through when pierced with a knife, at least 1 hour or up to 2 hours. During the cooking, baste 2 or 3 times with more olive oil. It should brown nicely. If you have a convection feature, use it toward the end of baking to brown the crust.

Make the sauce: In a small frying pan, toast nuts over low heat, shaking often, just until golden and fragrant. Set aside to cool.

In a food processor, combine almonds, garlic and butter and pulse until smooth. Mix in oil, then vinegar. Mix in herbs and red pepper flakes, if using. Season to taste with salt and pepper. Set aside.

When cauliflower is tender, remove from the oven. (If desired, run it briefly under the broiler first to brown the surface; there is no need to do this if you used convection.)

Serve cauliflower in the skillet or from a serving plate. Cut into wedges and spoon sauce around each wedge.

PINEAPPLE UPSIDE-DOWN SPICE CAKE

This comes from the February 2009 issue of Vegetarian Times, page 37. It begins, “This moist spice cake is a great alternative to the butter-laden upside-down cakes of yesteryear.” Serves 8.

To view this online, go to http://www.vegetariantimes.com/recipe/pineapple-upside-down-spice-cake/.

Topping

2 Tbs. butter

1/2 cup packed light brown sugar

1 20-oz. can juice-packed sliced pineapple rings, drained, 1/4 cup juice reserved

3/4 cup dried cranberries, divided

Batter

2 large eggs

3/4 cup packed light brown sugar

1/2 cup unsweetened apple butter

1/2 cup low-fat buttermilk

3 Tbs. vegetable oil

1 tsp. vanilla extract

2 cups unbleached all-purpose flour

1 1/2 tsp. baking soda

1 1/2 tsp. ground cinnamon

1 tsp. salt

1/2 tsp. ground cloves

1/2 tsp. ground allspice

Preheat oven to 350°F. Coat 12-inch cast iron skillet with cooking spray.

To make Topping: Melt butter in skillet, add sugar, and cook 2 minutes, or until sugar is bubbly, stirring constantly. Stir in reserved pineapple juice.

Arrange pineapple rings on bottom of skillet, and place 2 dried cranberries in center of each ring.

To make Batter: Whisk together eggs, brown sugar, apple butter, buttermilk, oil, and vanilla in bowl. Whisk together flour, baking soda, cinnamon, salt, cloves, and allspice in separate bowl. Fold dry ingredients into wet ingredients, and stir in remaining dried cranberries.

Spread Batter in skillet, and bake 30 minutes, or until top is set and brown. Cool 10 minutes. Place large plate over skillet, and invert cake onto plate. Serve warm or at room temperature.

nutritional information Per Slice: Calories: 441; Protein: 6 g; Total Fat: 10 g; Saturated Fat: 3 g; Carbohydrates: 85 g; Cholesterol: 61 mg; Sodium: 595 mg; Fiber: 3 g; Sugar: 56 g

DEEP-DISH SKILLET PIZZA

This also comes from page 37 of the February 2009 issue of Vegetarian Times, and begins, “Try this homemade pizza technique with your favorite toppings as well.” Serves 6.

To view this online, go to http://www.vegetariantimes.com/recipe/deep-dish-skillet-pizza/.

Dough

1 tsp. light brown sugar

1/2 pkg. dry yeast (1/4 oz.)

3/4 cup whole-wheat pastry flour

1/2 cup all-purpose flour

1 Tbs. flax meal or ground flaxseed

2 tsp. olive oil

3/4 tsp. salt

Topping

2 Tbs. olive oil

3 cloves garlic, minced (1 Tbs.)

8 cups loosely packed kale

1 cup sliced mushrooms

1 tsp. ground fennel seed

2 Tbs. Neufchâtel cheese (2 oz.)

1 cup crumbled feta cheese (4 oz.)

12 cherry tomatoes, halved

2 Tbs. chopped fresh oregano or basil

To make Dough: Dissolve brown sugar in 1/2 cup warm water in large bowl. Stir in yeast, and let stand 5 minutes, or until liquid is cloudy and bubbly. Stir in whole-wheat flour, 1/4 cup all-purpose flour, flax meal, oil, and salt. Knead 2 minutes while adding 1/4 cup flour. Oil separate bowl, and turn dough in oil to coat. Cover, and let rise in warm spot until dough doubles in size, about 45 minutes.

To make Topping: Heat oil in large pot over medium heat. Add garlic, and sauté 2 minutes. Add kale, cover, and cook 15 minutes, or until kale is softened, stirring occasionally. Add mushrooms and fennel seed, and cook 7 to 10 minutes more, or until all liquid has evaporated. Remove from heat, and stir in Neufchâtel cheese.

Preheat oven to 475°F. Oil bottom and sides of 12-inch cast iron skillet. With floured hands, pat and stretch Dough over bottom and halfway up sides of skillet. Let dough rest 5 minutes. Spread kale mixture on dough; scatter feta cheese, tomatoes, and oregano on top. Place skillet directly on oven floor, and bake 15 minutes. Remove carefully from oven, and let stand 5 minutes before serving.

nutritional information Per Slice: Calories: 274; Protein: 10 g; Total Fat: 14 g; Saturated Fat: 5 g; Carbohydrates: 30 g; Cholesterol: 24 mg; Sodium: 566 mg; Fiber: 5 g; Sugar: 4 g

CHEDDAR-TARRAGON CORNBREAD

This comes from CountryLiving, and begins, “Use your cast-iron skillet to make this Cheddar cheese- and tarragon-laced cornbread.” Total Time: 30 minutes; Prep Time: 10 minutes; Level: Moderate: Yield: 6 slices.

To view this online, go to http://www.countryliving.com/food-drinks/recipes/a3349/cheddar-tarragon-cornbread-recipe/.

Ingredients

1 c. all-purpose flour

1 c. yellow cornmeal

2 1/2 tsp. baking powder

1/2 tsp. salt

3 tbsp. sugar

1 stick unsalted butter

1 c. Buttermilk

2 large eggs

4 oz. sharp Cheddar

1 tsp. chopped fresh tarragon

Directions

Preheat oven to 425 degrees F. In a medium bowl, combine flour, cornmeal, baking powder, salt, and sugar; set aside.

Place butter in a 9-inch cast-iron skillet; set in oven until butter melts and begins to brown. In a medium bowl, whisk together buttermilk and eggs. Remove skillet from oven and pour melted butter into buttermilk mixture; whisk to combine and add in Cheddar and tarragon.

Stir buttermilk mixture into dry ingredients until just combined. Pour into hot skillet and return to oven. Bake until skewer inserted into center tests clean, about 20 minutes.

JASON'S HOME FRIES

This is one of my oldest son's inventions. He fixed this on one of his many trips back home. This can also be found in my e-cookbook, Off The Wall Cooking.

3-4 potatoes, scrubbed, not peeled

3-4 T butter or oil (or both)

1 pepper (red, green or yellow), diced

1 onion, chopped

1 clove garlic, minced (optional)

Cut potatoes across (not length-wise). Heat oil or butter. Add potatoes, onions, pepper & garlic. Cover, cook over medium heat, turning occasionally with a spatula, until brown & crusty.

SPINACH FRITTA

I fixed this one evening when I wanted something quick, easy and filling. You can use any veggies and cheese you like, but I'm adding the ones I like. This is enough for two people.

4 eggs

2-4 Tablespoons milk

1 onion, chopped

1 pepper, chopped

1 potato, peeled and diced

1/2 bag of spinach (10-16 ounce bag), rinced

1/2 cup shredded swiss cheese

margarine for pan

salt and pepper to taste

Melt margarine in an oven-proof pan over medium heat on the stove. Add veggies, cook for 5-10 minutes, stirring frequently. Crack eggs in bowl, add milk, and beat. Pour eggs over veggies. Do NOT stir all the way through like you would with scrambled eggs, but do occasionally stir the top layer of liquid-y eggs, letting the bottom layer set. Add the shredded cheese and salt and pepper, then place a lid to help the eggs cook more evenly, lifting the lid only to stir the top layer so that it cooks evenly. When the eggs are almost completely done cooking, turn the oven's broiler on and place the pan--WITHOUT THE LID!--under the broiler, and broil for 1-2 minutes. Take out of oven, using care, as the handle will be very hot. Cut the frittata in half, place on plates, and enjoy!