Pasta with Asian Peanut Sauce

This is a delicious main or side dish for your next meal.  The combination of peanut butter, rice vinegar and soy sauce gives it a delicious tangy taste.  The addition of a little bit of sesame oil, sugar, garlic powder and chili paste to the sauce makes this an irresistible pasta dish.  Your family and/or guests will love this. 

Pasta with Asian Peanut Sauce

4 servings

• 8 oz pasta (spaghetti or fettuccine for example) 

Sauce

• 2 tbsp peanut butter
• 1 tbsp rice vinegar
• 1 tbsp soy sauce
• 1 tsp sesame oil
• 1 tbsp sugar
• 2 tbsp water
• 1/8 tsp garlic powder
• 1/2 tsp chili paste

Vegetables (Note 1)

• 1/2 carrot, julienned
• 1 stalk celery, diagonally sliced
• 1 stalk green onion, diagonally sliced
• 2 leaves of napa cabbage, julienned

Cook the pasta of your choice according to the directions in the package.

Place all the ingredients for the sauce in a bowl and use a whisk or fork to thoroughly mix them. together.  

Place the pasta in a bowl.  Add the sauce to the pasta and thoroughly mix them together.  Toss the vegetables to the pasta with the sauce.  Enjoy.  

Notes:

1.  You can use any combination of fresh vegetables you have.  You can also use cooked frozen vegetables.  

2.  You can add chopped peanuts if you like.

Nutrition facts

Nutrition Facts

Serving Size 103 g

Amount Per Serving

Calories 243 Calories from Fat 59

% Daily Value*

Total Fat 6.6g 10%

Saturated Fat 1.2g 6%

Trans Fat 0.0g

Cholesterol 42mg 14%

Sodium 298mg 12%

Potassium 216mg 6%

Total Carbohydrates 37.3g 12%

Dietary Fiber 0.9g 3%

Sugars 4.5g

Protein 8.9g

Vitamin A 34% • Vitamin C 6% Calcium 2% • Iron 16%

Nutrition Grade B+

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• High in thiamin
• High in vitamin A
• Very high in vitamin B6

Slow Cooker Plant Based Chickpea Menudo or Filipino Sloppy Joe

Filipinos love to eat savory snacks for their afternoon break.  It could be chicken arroz caldo, pancit or ground beef or pork menudo.  I have featured all these dishes in my blog.  Now that I am into the plant based approach to eating, I decided to come up with the all vegetable version of menudo using canned chickpeas and other vegetables that usually are used with the meat version.  This plant based menudo has a delicious sauce that coats the bread pieces you use or rice if you prefer to use this as a main dish.  The chickpeas give it texture in every bite you do not miss the feel of ground meat.  The spices and the vegetables like red pepper, carrots, green peas flavor the sauce you do not need any chicken broth.  The raisins give the dish a delectable sweet taste characteristic of menudos in the Philippines.  This is a convenient recipe to have.  The dish can be used as a filling in your buns or sliders for a sandwich reminiscent of a Sloppy Joe. Or it could be one of your plant based dinner during the week.

Slow Cooker Plant Based Chickpea Menudo or Filipino Sloppy Joe

6 servings 

• 1 -15 oz can chickpeas, drained and rinsed
• 1 large carrot, chopped into small cubes
• 1 large potato, chopped into small cubes
• 2 red or green pepper or both, chopped in small pieces
• 1 small onion, finely chopped
• 1 garlic, minced
• 1/4 cup raisins
• 1 cup sweet peas from a can or frozen
• 6 tbsps catsup
• 1 tbsp tomato paste
• 1 cup diced tomatoes, from a can or fresh
• 1/4 tsp peppercorn
• 1 bay leaf
• 1 1/2 tsp salt
• 1/2 tsp black pepper
• 1 tbsp cornstarch in 2 tbsp water
• 1 tbsp soy sauce (optional)
• 1/2 inch jalapeno pepper or dash of hot sauce
• 1 tsp cumin

Place all the ingredients in the slow cooker.  Cook for 6 hours at low setting or 3 hours at high setting.  I cooked mine in an Aroma Brand rice cooker/slow cooker for 2 hours at slow cooker setting.  You can use this dish as a filling in a hamburger bun or sliders or you can eat this dish with brown rice.  

Nutrition Facts

Serving Size 158 g

Amount Per Serving

Calories 113 Calories from Fat 4

% Daily Value*

Total Fat 0.4g 1%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 931mg 39%

Potassium 551mg 16%

Total Carbohydrates 26.1g 9%

Dietary Fiber 3.4g 14%

Sugars 10.6g

Protein 2.9g

Vitamin A 69% • Vitamin C 113% Calcium 3% • Iron 8%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Very low in saturated fat
• No cholesterol
• High in dietary fiber
• High in potassium
• Very high in vitamin A
• High in vitamin B6
• Very high in vitamin C

Acorn Squash Quinoa Burger

A wonderful recipe using one of the popular autumnal vegetables, acorn squash.  Yes, it is an amazing substitute for beans in making burgers.  Add quinoa with it and you have a nutritious source of complete protein.  This is great for lunch and highly portable sandwiched between lettuce, tomato and topped with the Curry Vegan Mayo.

This was inspired by a couple of recipes I have posted in this blog, the Potato Spinach Burger and the Quinoa Mushroom Red Pepper Bites.  This burger has the moistness of the first burger due to the acorn squash while the crunch of the second one was retained in this burger with the help of whole wheat flour and the panko crumbs.  Really delicious especially with the Curry Vegan Mayo.  One can add the curry powder in the burger mixture before baking but I wanted to accommodate my husband who does not like the taste of curry.

This is very versatile.  It can be an appetizer too.  I just had this for breakfast and I could not stop with one burger sandwich.  It is that addictive.  It is a simple recipe with a short list of available ingredients.  Time to stock on this burger.  For one thing, the nutritional facts are splendid.  One pattie has only 211 calories which include the Curry Vegan Mayo and 7.8 grams protein!

Acorn Squash Quinoa Burger

8 servings

• 2 cups flesh of cooked acorn squash (note 1)
• 2 cups cooked quinoa
• 1 red pepper, chopped
• 1 medium onion, chopped
• 3/4 cup whole wheat flour
• 1/2 tsp garlic powder
• 1/2 tsp cumin
• 1 tsp salt
• 3 tbsp non-dairy, unsweetened, unflavored milk (I used almond milk)
• 3/4 cup Panko crumbs

Preheat oven to 400 degrees Fahrenheit.

Combine all the ingredients EXCEPT the Panko crumbs in a bowl till thoroughly mixed. Shape into 8 round patties. Dredge the patties in the Panko crumbs.  Bake for 20 minutes at 400 degrees Fahrenheit.  Serve with the curry vegan mayo (recipe below).

Curry Vegan Mayo

Yields 4 tbsps (1/2 tbsp per serving)

4 tbsp vegan mayo (note 2)

1 tsp curry powder

1/4 tsp garlic powder

Mix all the ingredients in a bowl till thoroughly mixed.

Notes.

1.  You can microwave, roast, steam or slow cook your acorn squash.  I slow cooked mine.  I just placed about 1 cup of water in my Aroma Brand rice cooker/slow cooker and placed the acorn squash on top of the water.  I used the slow cooker setting for 2 hours but I found it was done after 1 hour so I took it out.

2.  I used Earth Balance brand.

Nutrition facts include 1/2 tbsp of Curry Vegan Mayo per serving

Nutrition Facts

Serving Size 84 g

Amount Per Serving

Calories 211 Calories from Fat 25

% Daily Value*

Total Fat 2.8g 4%

Cholesterol 0mg 0%

Sodium 295mg 12%

Potassium 313mg 9%

Total Carbohydrates 38.8g 13%

Dietary Fiber 4.0g 16%

Sugars 1.3g

Protein 7.6g

Vitamin A 9% • Vitamin C 33% Calcium 3% • Iron 15%

Nutrition Grade B+

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in saturated fat
• No cholesterol
• Low in sugar
• Very high in magnesium
• Very high in phosphorus
• High in vitamin C

Quinoa Cinnamon Coconut Parfait

Every morning I really do not know what I will want for breakfast.  It could be savory or sweet.  This morning I was craving a breakfast fare that was protein packed and catered to my sweet tooth.  I satisfied it with this concoction that I whipped up after three attempts combining flavors and plant based milk.  I could not stand almond milk as is.  I could with other flavors like coffee as in the recipe I posted in this blog. Vanilla extract which I added in another attempt made the mixture bitter for some reason.  Finally I found the cream from the canned coconut milk which I have refrigerated for sometime worked wonders to the quinoa, cinnamon and agave extract mixture.  It was just the right milk to add for texture and for my taste.

The cinnamon and agave nectar gave the quinoa its sweet taste while the coconut cream gave it its thick creamy flavor.  One can use any fruit to layer the quinoa mixture with and I opted for fresh bananas and I topped it with a maraschino cherry for taste and visual appeal.  I can have this every morning instead of oatmeal to which I cannot have too much of due to my arthritis.  Once again quinoa which has complete protein came to the rescue which I consider a wonderful blessing as I forge ahead with my plant based approach to eating. Try this for a change not only for breakfast but for a wholesome delicious dessert.

Quinoa Cinnamon Coconut Parfait

1 serving   (note 1)                                                                         

1/2 cup cooked quinoa

1/4 tsp cinnamon or more according to taste

1/4 tsp agave nectar or more according to taste

2 tbsp coconut milk (cream part) (note 2)

1 maraschino cherry

1 banana sliced or any fruit slices

1/2 tbsp more coconut milk for topping

Mix the four ingredients together.  Place half of the mixture in a glass or parfait container and top with half of the banana slices then follow with more quinoa mixture and then with the other half of the banana.  Top with 1/2 tbsp more coconut milk (cream part) and maraschino cherry.  

Notes

1.  The picture shows 1/2 a serving rather than 1.  

2.  Place the can of coconut milk in the refrigerator overnight.   Invert and open the can after cooling.  Carefully pour off the liquid leaving the coconut solid fat.  

Vegetables Cooked in Tamarind and Miso Paste (Plant Based Sinigang)

This plant based version of the Filipino sinigang really satisfied my cravings for this iconic Filipino dish.  You will love the sour taste of the sauce imparted by the tamarind in this dish complemented with the saltiness of the miso paste.  The sauce leaves a satisfactory feeling to your taste buds especially when doused over brown or white rice.  The medley of vegetables of different colors of red, purple and green impart high and diverse nutritional values to the dish.

Sinigang is a dish in the Philippines that Filipinos love and could not live without.  Sinigang is any dish cooked with meat like pork, beef , fish ( see post on salmon sinigang in this blog) in a broth that has been made sour with tamarind.  Now, though I am practicing as best as I could the plant based approach to eating, I did not want to give up on the main draw of the sinigang that I crave now and then, namely the delectable sour taste imparted by the tamarind.  

I just took a leap of faith that it would work if I cook my favorite vegetables that usually accompany sinigang like tomatoes, onions, green beans, some kind of radish and eggplant with the tamarind paste I had bought from the Asian store.  I threw in also one hot banana pepper for added spunk.  

To completely satisfy my craving for the taste of sinigang, I needed something salty to go with the sour taste of the tamarind and opted for miso paste.  I have to confess I was dying to use fish sauce that is customarily used but I wanted to be completely plant based with this dish.  Wow, the miso did the job and I did not miss the fish sauce which Filipinos not only add to the broth while it is being cooked but also to dip the meat and vegetables into while eating this iconic Filipino dish with lots of rice.  

This is a simple and easy to prepare.  You can use other combination of vegetables you might have like spinach, kale and other green leafy vegetables.  

Vegetables Cooked in Tamarind and Miso Paste (Plant Based Sinigang)

Serves 4

• 1 -2 inches of tamarind paste that has been dissolved in 1/4 cup water, with any seeds and other solids removed if any (Note 1)
• 2 tbsp miso paste (any kind) plus more if desired to dip into while eating
• 1 eggplant cut into 1 inch squares
• 3 cups fresh green beans, ends cut off and sliced about 2 inches long
• 1 large tomato, cut into 8 chunks
• 1 daikon radish or any other type of radish, cut into round 1/8 inch thick slices
• 1 hot banana pepper kept whole during cooking process (Note 2)

Combine the tamarind paste dissolved in water and the miso paste in a pot.  Stir the mixture with a whisk or fork.  Place the rest of the ingredients in the pot and place the lid.  Allow the mixture to boil (more like steam over in the liquid) at medium heat till the vegetables are cooked but not mushy.  Serve with brown or white rice with some miso paste on the side for guests to freely put into a small dish to dip the vegetables into if they do desire.  

Notes

1.  I obtained my tamarind paste from the Asian store.  It is the pulp of the tamarind fruit.  The seeds and stem have been removed but I found some might still remain thus you need to pick over the paste after dissolving in water.

2.  It can remain whole while serving or you can cut off into pieces if your guests do not mind the heat it imparts.

3.  Sinigang is customarily serve like a soup with meat and vegetables thus it has broth that Filipinos love to slurp.  I prefer to serve my version with less liquid and more saucy than soupy but you can add more water if you prefer to serve as a vegetable laden soup.

Plant Based Olive Red Pepper Tapenade

This was inspired by the Good for You Olive Tapenade that I previously posted in this blog.  I wanted a plant based version that adheres to the no oil, no dairy, no meat, no fish limitations of this approach to eating healthy.  The previous version is a pretty healthy one.  This is a healthier but very close version.  It is surprisingly good and delicious even without the almonds and optional oil that were in the original recipe.  

This tapenade is more moist than the bottled tapenade that I have tasted.   It is not soggy however like a salsa.  It has a wonderful spreadable consistency and an exciting taste to boot.

Plant Based Olive Red Pepper Tapenade 

• 1/2 cup pimento stuffed olives 
• 2 garlic cloves
• 1 whole tomato, seeds removed            
• 1 whole fresh red pimento pepper
• 1/4 inch jalapeno pepper
• 4 basil leaves

Place all the ingredients in a micro processor and pulse till well blended. Put the mixture into a strainer till most of the liquid has drained.  You want it spreadable but not soggy.  

Serve with crackers or baguette slices.

Chia Coffee Cardamon Bliss

I like to call this dessert or morning delight of a dish as my Three C's for  Chia, Coffee, Cardamon.  I had this craving for a coffee flavored pudding something along the line of the one in a tiramisu.  So I decided to replace half of the milk with brewed coffee when I was preparing this blissful dish.  It still needed some more flavor aside from the almond extract and I thought of the wonderful flowery but delicious flavor of cardamon.

This is my first experience with the superfood, chia seeds.  I have read of its high calcium, omega 3 and protein content.  When I was reading one of my favorite health oriented food blogs that I used as reference to prepare this, Detoxinista, it cautioned that it lowers the blood sugar as well as the blood pressure and to be aware of this when eating it with ones medications for these two health concerns.

It does thicken the pudding even with only 15 minutes of refrigeration.  It is neutral tasting like quinoa thus ideal as a base for desserts.  It retained its seed quality and did not turn mushy giving the pudding some interesting texture.  It is a very rich, thick dessert and this recipe can serve two people satisfactorily especially coupled with fruits or your favorite cookie.

Chia Coffee Cardamon Bliss

2 servings

• 3 tbsp chia seeds
• 3/4 cup non dairy milk
• 3/4 cup brewed coffee
• 1 to 1 1/2 tbsp maple syrup or other sweetener
• 1/2 tsp almond extract
• 1/8 tsp cardamon

Mix all ingredients in a container with a lid and shake to thoroughly mix the ingredients or you can stir the mixture with a spoon.  Refrigerate for at least 15 minutes or even better overnight if you can wait.

Quinoa Mushroom Red Pepper Bites

My, my, oh my.  These plant based Quinoa Mushroom Red Pepper Bites dipped in the Vegan Mayo and Sriracha Dressing are heavenly. They are addictive too.  Be sure you have company when you serve this or you might eat more than you would want to. So good with the dressing.  Love it!  The picky taster, my husband Bob, gave it two thumbs up.

They are a cinch to make.  The recipe was inspired by the one found in the wonderful plantbasedonabudget website and is very flexible.  I added more spices and also the vegetable, red pimento pepper, to their list of ingredients.  Plus I dredged the balls or patties in panko crumbs. I also baked rather than deep fried them.

Do make the vegan mayo sriracha dressing to go with them.  Perfect combination.  Caution:  they are very addictive together.  They make perfect appetizers for potlucks and family gatherings.  If formed into patties, they are a tasty alternative to the bean burger for your meatless meals.

Quinoa Mushroom Red Pepper Bites

(Adapted from plantbasedonabudget website)  

                        

     

Makes 24 balls or 12 patties (2 balls or 1 pattie per serving)  

• 2 cups cooked quinoa

• 1 onion, finely chopped

• 1 cup finely chopped mushrooms from a 1-6.5 oz can drained

• 1/4 cup green onions, finely chopped

• 1 fresh red pimento pepper, finely chopped

• 1/2 tsp garlic powder

• 1/2 tsp cumin

• 3/4 cup whole wheat flour

• 1/4 teaspoon red pepper flakes

• 1 tsp salt

• 3 tbsp non-dairy, unsweetened, unflavored milk

• juice of 1 lime or lemon

• 3/4 cup Panko crumbs

Preheat oven to 400 degrees Fahrenheit.

Mix the quinoa, onion, mushrooms, green onions, red pepper, garlic powder, cumin, flour, red pepper flakes and salt in a bowl till well blended and feel thick to the touch.

Add the lime or lemon juice and milk to the mixture and mix thoroughly.

Roll into small balls and dredge the balls in panko crumbs.  (You can also form patties and dredge them  in panko crumbs).  

Place the balls in a pan that has been lined with aluminum foil that has been sprayed with non cooking spray. Bake for 20 minutes for softer bites or for 30 minutes for a crisper coating.


Serve with Vegan Mayo with Sriracha Dressing the recipe of which is below.  

Vegan Mayo with Sriracha Dressing

Yield 12 tbsp

1 tbsp per serving

• 3/4 cup vegan mayonnaise
• 6 drops of sriracha

Mix the two ingredients with a fork till well blended.

Nutritional facts include the dressing when used.  

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Slow Cooker Korean Tofu and Eggplant

Yes it is possible to have your Korean Bulgogi without the beef.   Substituting firm tofu really works. You will not miss the beef at all.  You do not even need to press out the liquid from the tofu if you are in a hurry. The slow cooker method of cooking allows the tofu time to absorb the awesome marinade.  You do not even have to worry that the tofu would turn mushy from slow cooking.  The tofu held its firm texture perfectly when I made this dish.  This is a no fail recipe. This is now one of my favorite go to recipes in my plant based eating repertoire.







The sauce or marinade is the thing or essence of the dish.  I did succumb to the temptation of using store bought Korean Bulgogi marinade which was possibly not plant based friendly. But do not worry I included a homemade Korean Bulgogi marinade recipe in this post which I have used before when I prepared the Slow Cooker Korean Baby Back Ribs from my pre-plant-based-approach-to-eating days.

I up the nutrition and texture of the sauce by adding eggplant to the ingredients.  I like the added soft texture and sort of thickness it conveyed to the sauce.

This dish is good over brown or white rice and also quinoa accompanied with fresh cut napa cabbage or your favorite cabbage slaw.  So good.  I just had to share this.

Slow Cooker Korean Tofu and Eggplant  

• 1 block of firm tofu, cut into 1 inch cubes
• 1 cup store bought Korean Bulgogi marinade or use the homemade one (ingredients shown below)
• 1 Asian or ordinary egg plant, cut in 1 inch slices
• 1 tbsp cornstarch mixed with 2 tbsp water

Place all the ingredients in the slow cooker and cook for 3 hours at high setting or 6 hours at low setting.  I used an Aroma Brand rice cooker/slow cooker and cooked it for 2 hours at slow cooker setting.  If you are using the Homemade Korean Bulgogi Marinade instead of the store bought one, just place all the ingredients in the recipe given below in the slow cooker with the tofu, eggplant and cornstarch.

Ingredients for the Homemade Korean Bulgogi Marinade

• 2 cloves of garlic, minced
• 1/2 tbsp ginger, minced
• 1/2 medium onion, chopped
• 1 apple, peeled and chopped (I used red delicious apples but you can use any variety)
• 4 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tbsp toasted sesame seed oil
• 1/4  brown sugar
• 1/4 tsp red pepper flakes (or according to taste)
• 2 tbsp water

Potato Spinach Burger

As I continue with my plant based approach to eating, I was looking for an alternative to a bean burger.  I saw a recipe from the instructables website which I decided to try.  I happened to have cooked extra potatoes with a slow cooker dish I just prepared and I had some frozen spinach I wanted to use.  I felt that this might be the change from the usual burgers made from beans.  The list of ingredients was short and the procedure was simple.  I decided to use my homemade onion soup mix.  I added cumin for extra oomph.

I was pleasantly surprised that I enjoyed the soft texture of the inside of the potato spinach pattie enclosed in the crispy cornmeal coating.  This texture made the burger moist without being unmanageable.  It kept its form as I chewed on the homongous sandwich made by layering lettuce, tomatoes and pickles and smeared with catsup and some plant based mayo.

Potato Spinach Burger

(Adapted from the instructables website)                             

• 2 large potatoes, cooked, peeled and mashed                
• 8 oz frozen spinach, thawed and liquid squeezed out
• 1 tbsp homemade onion soup mix (recipe below)
• 1 tsp cumin
• 1/4 cup cornmeal

Preheat oven to 400 degrees Fahrenheit.

Combine all the ingredients except the cornmeal together using a masher and fork.  Shape the mixture into 8 round patties. Dredge each pattie in cornmeal.  Bake the patties at 400 degrees Fahrenheit for 20 minutes.

Homemade Onion Soup Mix

Adapted from the heavenly homemaker website)

• 2/3 cup dried, minced onion
• 3 tsp parsley flakes
• 2 tsp onion powder
• 2 tsp garlic powder
• 1 tsp celery salt
• 1 tsp sea salt
• 1 tsp sugar
• 1/2 tsp ground pepper

Mix all ingredients in a jar and then shake the jar.  Always shake the jar before each use.