Vegetarian Mexican Lasagna

This is kind of a different take on Enchilada Casserole, and it is loosely inspired by the Meal Makeover Moms' recipe. I recommend the thicker "homestyle" corn tortillas for this. It takes on a texture similar to lasagna noodles in this dish.

This is a great make-ahead dish.

Vegetarian Mexican Lasagna

10 oz sliced mushrooms
1 teaspoon olive oil
10 oz bag frozen corn, thawed
2 cups cooked red kidney beans (or 1 can)
1 16-oz jar medium salsa
1 teaspoon cumin
1 teaspoon chopped fresh cilantro
8 homestyle corn tortillas, cut in half
1 16-oz container 2% cottage cheese
2 cups 2% Mexican blend shredded cheese
1 cup crumbled feta cheese

1- Preheat oven to 375.

2- In a skillet, heat the oil and sautee the mushrooms until they have released all their liquid (about 5-7 minutes).

3- Add beans, corn, salsa, and seasonings and mix well.

4- Grease a 9 x 13 baking dish.

5- Layer the following on the baking dish:
1/3 of the bean mixture
8 of the tortilla halves
1/2 of the cottage cheese
3/4 cup of the shredded cheese
1/3 of the bean mixture
8 of the tortilla halves
1/2 of the cottage cheese
3/4 of the shredded cheese
1/3 of the bean mixture
remaining 1/4 cup shredded cheese
feta cheese

6- Cover with foil and bake for 30 minutes.

7- Uncover, turn broiler on, and broil until cheese starts to brown, about 5 minutes.

Crystallized Ginger and Brown Sugar Oatmeal

A recent posting on the Vegan Lunch Box was of tremendous inspiration to me. I found her fruit/nut/flavoring combinations mouthwatering, and the website she referenced as her inspiration had all sorts of good ideas as well! I've always been an oatmeal lover, and there is no oatmeal like the one my mom made me when I was a kid. She's tried to teach me how to make it several times, and her secret is to cook it in the stove top. I unfortunately have no time for that in the morning... but I do have time for this exciting little number:

Crystallized Ginger and Brown Sugar Oatmeal

1/2 cup(s) uncooked old fashioned oats
1 Tbsp wheat germ
1 Tbsp ground flax seed meal
2 Tbsp non-fat instant dry powdered milk
1 piece(s) crystallized ginger, minced
1 Tbsp sliced almonds
1/8 tsp table salt
1 tsp olive oil
2 cup(s) water
1/2 Tbsp unpacked brown sugar
1 tsp cinnamon

Combine all ingredients in a large microwave safe dish. Microwave on high for 2 minutes.

UPDATE: Tonight I mixed power oatmeal for a week. This makes about 10 servings:

2 3/4 cup(s) uncooked old fashioned oats
7 Tbsp wheat germ
7 Tbsp ground flax seed meal
10 Tbsp unpacked brown sugar
10 Tbsp non-fat instant dry powdered milk
7 piece(s) crystallized ginger
1/4 cup(s) almonds, chopped
1/4 tsp salt
1 Tbsp ground cinnamon

Combine all ingredients and mix well. Keep in refrigerator in an airtight container until ready to use.

To prepare a single serving: Mix 1/2 cup of mix with 1 teaspoon oil and 1 1/2 cups water. Microwave for 2.5 minutes on high.

Lentil Spaghetti Sauce

This is another great use for lentils. This sauce comes out very substantial. You can use canned cooked lentils if that's what you have. Just don't cook it for as long. And what kid does not love spaghetti? My kids will consume a good serving (or more) of vegetable protein when eating spaghetti topped with this sauce. Pair it with whole wheat noodles, and you've got power pasta that rivals the nutritional value and flavor of the likes of Cannoli Joe's Marathon Penne (yum).

Sometimes I just have some cooked (or canned) chickpeas laying around... When I find myself in that situation, I'll throw the chickpeas in the sauce, and omit (or not) the lentils, for a nice variation.

Lentil Spaghetti Sauce

3 tablespoons olive oil
2 cups onion, finely chopped
3 garlic cloves, minced
1 bell pepper of any color, diced
10 oz sliced mushrooms
2 large carrots, shredded
1 28-oz can tomatoes
2 tablespoons tomato paste
1/4 cup dry lentils
1/2 cup water
1 tablespoon honey
handful of fresh basil and/or oregano, chopped
salt and pepper to taste

1- Heat olive oil in large pot. Add onions and cook on medium heat for 3-5 minutes.

2- Add garlic, peppers, carrots and mushrooms. Continue cooking on medium heat for 8 minutes, or until tender.

3- Add tomatoes, tomato paste, lentils and water, and simmer on low for about 20 minutes, or until lentils are tender. Or, if you are using cooked lentils, omit the water and proceed with the next step.

4- Add honey, herbs, salt and pepper.

5- Process in blender (I use my immerson blender) to desired degree of chunkiness. I prefer it kind of chunky.

Black Bean Brownies

I love this black bean brownie recipe from the Meal Makeover Moms. I have to say, it is pretty perfect the way it is from a culinary standpoint. But, it has too many eggs for my allergic Gabi. He can tolerate about 1/6 of an egg at a time, so I made a few tweaks. The result is a good compromise that Dan, Gabi and Daniela love.

If you don't have an egg allergy to deal with, I highly recommend you stick with the Meal Makeover Moms' recipe. Here's my less egg-y version:

Black Bean Brownies

One 15 ½-ounce can black beans, drained and rinsed very well
1 large egg
1 tablespoon cornstarch
1 tablespoon ground flaxseed
4 tablespoons canola oil
2 tablespoons water
3/4 cup granulated sugar
1/2 cup cocoa powder
1 teaspoon vanilla extract
1/2 teaspoon baking powder
Pinch salt
1/2 cup mini chocolate chips, divided

1. Preheat the oven to 350°F. Spray an 8 X 8-inch baking pan with nonstick cooking spray and set aside.

2. Place the black beans in the bowl of a food processor; process until smooth and creamy. Add the the rest of the ingredients, except the chocolate chips, and process until smooth. Add ¼ cup of the chips and pulse a few times until the chips are broken up a bit.

3. Pour the batter into the prepared baking dish and sprinkle the top with the remaining ¼ cup chocolate chips.

4. Bake 30 to 35 minutes, or until the edges start to pull away from the sides and a toothpick inserted in the center comes out clean. Cool in the pan before slicing.

Enchilada Casserole

Inspired by the yummiest enchilada casserole from Casa de Luz...

Enchilada Casserole

2 sweet potatoes, shredded
1 large baking potato, shredded
3 tablespoons olive oil, divided
salt and pepper, to taste
1 t cumin
2 cups cooked (or canned) chickpeas
6-8 tablespoons water
3 cloves garlic
18 thin corn tortillas
2 cups vegetable stock (Central Market Organics veg stock works best for this)
1/2 cup feta cheese, crumbled

1- Preheat oven to 375. Toss the shredded potato and sweet potatoes with 1 tablespoon olive oil, cumin, salt and pepper. Spread on baking sheet, cover loosely with foil and bake for about 35 minutes, tossing the mixture halfway through the baking to prevent sticking. Remove from oven, cool on cooling rack and set aside.

2- Puree chickpeas with 2 tablespoons olive oil, garlic, and enough of the water to make a creamy mixture, the consistency of a thin paste. Add to potato mixture and toss to combine well.

3- Grease a 9x13 baking sheet and pour some vegetable stock in the bottom.

4- Cover the bottom of a pan with about 1" of vegetable stock and bring to a simmer. Submerge a corn tortilla in the simmering stock and let it float in the simmering liquid for about 30 seconds. Remove with a slotted spoon and place in the bottom of the baking sheet. Repeat with 5 more tortillas, arranging them as a layer on the baking sheet. You will have to add more stock to the pan, after simmering 4-5 of the tortillas, to bring it back to the 1" level.

5- Spread half of the potato mixture over the tortilla layer.

6- Repeat steps 4 and 5, and repeat step 4 again. You should now have 2 layers of potatoes sandwiched between 3 layers of tortillas. Cover casserole tightly with foil.

7- Heat oven to 350 and bake casserole covered for 35 minutes. Remove from oven, sprinkle with feta cheese and serve with cilantro pesto.

Nutrition Facts
Yield 8 servings
Serving Size 323 g
Calories 426
Calories from Fat 89
Total Fat 9.9g 15%
Saturated Fat 2.0g 10%
Cholesterol 3mg 1%
Sodium 549mg 23%
Total Carbohydrates 68.8g 23%
Dietary Fiber 14.4g 58%
Sugars 8.6g
Protein 18.4g
Vitamin A 112% • Vitamin C 28%
Calcium 15% • Iron 26%
Nutrition Grade A
* Based on a 2000 calorie diet

Breakfast Smoothie

Assembling the ingredients the night before and blending in the morning allows the frozen fruit to thaw a bit. This makes the smoothie creamier and easier to blend without having to add more milk. Alton Brown does this, and I love that trick.

Feel free to play with different combinations of frozen fruit. You can also add a tablespoon of peanut butter and a splash of chocolate syrup for an extra special boost of nutrition.

Breakfast Smoothie

2 cups fat-free milk
1 cup fat-free yogurt
1 ripe banana
4 oz frozen strawberries
4 oz frozen mango chunks
1 tablespoon oil
1 tablespoon honey
1 pinch cinnamon

Put all ingredients in blender jar and refrigerate overnight. Blend in the morning.

Nutrition Facts
Yields 3 servings
Serving Size 371 g
Calories 236
Calories from Fat 45
Total Fat 5.0g 8%
Saturated Fat 0.8g 4%
Trans Fat 0.0g
Cholesterol 5mg 2%
Sodium 133mg 6%
Total Carbohydrates 39.1g 13%
Dietary Fiber 2.5g 10%
Sugars 33.2g
Protein 10.8g
Vitamin A 13% • Vitamin C 49%
Calcium 38% • Iron 3%
Nutrition Grade A
* Based on a 2000 calorie diet

Slow-Cooker Spinach-Artichoke Dip

Spinach-Artichoke dip is, hands-down, my favorite warm dip. I think it makes an excellent appetizer or entree. I love tossing the leftovers with pasta.

The slow-cooker spinach goo recipe from the Meal Makeover Moms blog inspired me to add in a few modifications and turn it into a slow-cooker version of the dip. I replaced the eggs with a couple of tablespoons of oil (because my son is allergic to eggs), and replaced the cheddar cheese with Gruyere.

This came in handy one early Sunday morning, when I found myself with a tub of cottage cheese that needed to be used ASAP. It all went into the slow-cooker in 5 minutes, and lunch was ready when we got back home from church.

This recipe is suitable for a 4-qt slow-cooker.

Slow-Cooker Spinach-Artichoke Dip

2 tablespoons canola oil
16 ounces 1% cottage cheese
10 ounces frozen spinach, thawed, drained and squeezed dry
1 cup frozen artichoke quarters, thawed
1 ½ cups Gruyere cheese
½ cup grated Parmesan cheese
¼ cup all-purpose flour
¼ teaspoon black pepper

Put all ingredients in greased slow-cooker insert. Cook on low for 3-4 hours.

Nutrition Facts
Yields 8 servings
Serving Size 127 g (about 3/4 cup)
Calories 217
Calories from Fat 122
Total Fat 13.6g 21%
Saturated Fat 6.5g 33%
Trans Fat 0.0g
Cholesterol 32mg 11%
Sodium 485mg 20%
Total Carbohydrates 6.9g 2%
Dietary Fiber 0.9g 4%
Sugars 0.5g
Protein 16.9g
Vitamin A 72% • Vitamin C 17%
Calcium 30% • Iron 8%
Nutrition Grade B
* Based on a 2000 calorie diet

Vegetarian Pi~non

Feliz Dia de Reyes! Today is Three Kings Day, a huge holiday in Puerto Rico. It is only fitting that I reincarnated some leftovers from earlier this week to stand in for the traditional meat of one of my favorite childhood casseroles, pi~non.

Irony: The root of the word "reincarnate" is the Latin word for "meat".

Vegetarian Pi~non

2 boxes Goya ripe plantain slices
1 can French cut green beans
3 cups leftover Sweet & Hearty Red Kidney Bean Stew
2 egg yolks
1 tablespoon cornstarch
4 tablespoons fat-free milk
pinch of salt and pepper

1- Preheat oven to 375.

2- In greased 7 x 11 baking dish, layer the following: 1 box plantain slices, 1/2 can green beans, bean stew, green beans, 1 box plantain slices.

3- Whisk egg yolks, cornstarch, milk, salt and pepper. Pour egg mixture over casserole.

4- Bake uncovered for 35 minutes, or until egg mixture is set and slightly golden.

5- Remove from oven and let sit for 10 minutes.

Homemade Black Bean Burger

Twana, this one is for you, my friend!

This recipe is inspired by this one from Cooking Light and themes from the yummiest veggie burger on Earth, the one from Houston's Steakhouse. I took the best of what I learned from both and created these. Do not be intimidated by obscure ingredients, such as hoisin sauce or liquid smoke. They are readily available in the store (in the Asian foods and ketchup aisles, respectively). They are good items to have, but regular bbq sauce will work for the combination of hoisin and liquid smoke in a pinch.

I like to make them in large batches to freeze and have available for quick lunch packing on work days.


Homemade Black Bean Burger

1 (2-ounce) hamburger bun, torn into pieces
3 tablespoons olive oil
2 teaspoons minced garlic
1/2 cup coarsely chopped onion
10 oz sliced mushrooms
1/2 cup coarsely chopped carrot
1/2 cup coarsely chopped canned beets
1 (15.25-ounce) can black beans, rinsed and drained
1 teaspoon grated lime rind
3/4 teaspoon chili powder
1/2 teaspoon chopped fresh oregano
1/4 teaspoon salt
1 teaspoon liquid smoke
1 large egg, lightly beaten
2 tablespoons hoisin sauce
1/4 cup vegetable stock

1. Preheat oven to 350.

2. Place bun in a food processor; process 4 times or until crumbs measure about 1 cup. Transfer to a bowl.

3. Heat oil in a large pan. Saute garlic and onion until lightly browned, about 5 minutes on medium heat.

4. Add mushrooms, carrots and beets and saute until soft, about 8 minutes.

5. Combine cooked veggies, beans, chili powder, oregano, salt, lime rind, and liquid smoke in food processor. Pulse 8 times or until mixture looks coarsely chopped. Scrape bean mixture into bowl with breadcrumbs. Add egg and hoisin sauce. Mix well until all ingredients are fully combined. I like to use my hands for this.

6. With moistened hands, divide bean mixture into 6-8 equal portions, shaping each into a 4-inch patty. Place patties on a greased baking sheet.

7. Pour vegetable stock on top of patties. Cover with foil, and bake for 25 minutes.

8. Remove from oven, uncover, and let cool on a cooling rack.

9. Grill as you would a regular burger or freeze.

Very Very Skinny and Easy Tres Leches Cake

No meat substitutions going on here. But, this one is a real crowd-pleaser.

Very Very Skinny and Easy Tres Leches Cake

1 box Betty Crocker Golden Vanilla cake
3/4 cup Egg Beaters
water
zest of 1 lemon
1 small can sweetened condensed milk
1 can low fat evaporated milk
1 cup 2% milk
1 teaspoon vanilla
1 small container fat-free Cool Whip

1- Prepare the cake on a 9x13 pan, following the package directions, with the following substitutions/additions: Egg Beaters instead of the eggs, and water instead of oil (I think the box calls for 1 1/2 c water and 1/3 c oil, so just add 1 1/2 cup + 1/3 cup water and no oil). After everything is mixed, add the lemon zest. Bake. Cool cake completely in the pan. Poke the cake through with a fork so that the sauce is absorbed.

2- In a large bowl (I like to use a 4-cup Pyrex measuring cup) whisk the condensed milk, the can of evaporated milk, and enough 2% milk to make about 3 1/2 cups of sauce. Add vanilla. Whisk everything well. Pour sauce over cake. Cover and chill for 8 hours. Spread Cool Whip on top.

Creamy Tomato Basil Soup

I don't care what they say, you CAN make soup with vegetable stock instead of chicken stock. My favorite brands of vegetable stock are Kitchen Basics and Central Market Organics.

You can simmer the ingredients for 30 minutes on low heat on the stove if you don't have a slow-cooker. This recipe is best suited for a 4-quart slow cooker.

Creamy Tomato Basil Soup

3 red bell peppers
2 T extra-virgin olive oil
3 cloves garlic, coarsely chopped
1 28-oz can crushed fire-roasted tomatoes
2 cups vegetable stock
2 cups canned white beans or garbanzos, rinsed
3 leveled tablespoons brown sugar
1 bunch fresh basil, coarsely chopped
1/2 cup half-and-half
salt and pepper to taste

1- Pre-heat broiler as high as it will go and place rack close to the element.

2- Slice peppers in half and remove the seeds and cores. Place skin side up on a cookie sheet and broil until the skins are black (8-10 minutes). Place peppers in a bowl and cover bowl with wrap. Let steam in bowl for 15 minutes. Peel charred skin off peppers (they come off pretty easily under cold running water). Discard charred skins, but keep the lovely peppers.

3- Place oil, garlic, peppers, tomatoes, stock, beans and sugar in slow cooker. Cook on low for 8 hours.

4- Add basil and half-and-half, and puree. Season w/salt & pepper as needed.

Quinoa Chickpea Taco Filling

Try these if you are in the mood for chicken tacos.

Because of its granular consistency and the fact that it is a complete protein, quinoa makes a great stand-in for lean ground beef or turkey in tacos. The combination of corn and garbanzo beans adds more protein, just in case you didn't get enough with the quinoa. For more variety you could also use lentils, peas, corn, or beans instead of the chickpeas. This filling is also good in enchiladas, burritos, chimichangas, sloppy joes, etc.

I prefer my tacos on soft corn tortillas, with lettuce, tomatoes, and a little sour cream.

Quinoa Chickpea Taco Filling

1 cup quinoa
1/2 tablespoon extra-virgin olive oil
1 large onion, diced
2 cloves garlic, chopped
1 large carrot, shredded
1 cup water
1 cup vegetable broth
1/2 teaspoon cumin
1/4 teaspoon smoked paprika
2 tablespoons salsa
1 cup garbanzo beans
1/2 cup corn kernels
1/2 tablespoon extra virgin olive oil
1/2 cup crumbled feta cheese
salt and pepper to taste

1- Rinse the quinoa on a strainer under running cold water for a couple of minutes. This is very important. Quinoa grains are covered with some kind of natural insect repellent, and that coating can be bitter if not removed before cooking. I rinsed mine on a fine strainer with the water sprayer on my sink and the resulting dish was not bitter at all.

2- In medium pot, heat oil and sautee onion and garlic for 5 minutes on medium-low heat. Add carrot and continue to sautee for another 5 minutes, or until the carrot is tender.

3- Add quinoa, water, broth, salsa, cumin, and paprika. Simmer covered for 20 minutes on med-low heat, until all the liquid is absorbed.

4- Toss in the garbanzos, corn, oil, and cheese. Mix well.

Nutrition Facts
Serving Size 59 g (about 1/4 cup)
Calories 146
Calories from Fat 35
Total Fat 3.9g 6%
Saturated Fat 1.2g 6%
Cholesterol 6mg 2%
Sodium 92mg 4%
Total Carbohydrates 22.0g 7%
Dietary Fiber 4.3g 17%
Sugars 2.9g
Protein 6.5g
Vitamin A 1% • Vitamin C 3%
Calcium 6% • Iron 10%
Nutrition Grade A
* Based on a 2000 calorie diet

Lentilburger Macaroni & Cheese

This is my answer to meatless hamburger macaroni and cheese, which rates high among kids. My two kids paid me the highest compliment by requesting I put the leftovers in their lunch boxes. :)

Both cheese and tomatoes have a high umami factor, which makes this dish have that stick-to-the-ribs feel.

Lentilburger Macaroni & Cheese

1/4 cup brown lentils
3/4 cup canned diced tomatoes
2 cloves garlic
2 springs of fresh oregano
1 1/2 cup fat-free milk
2 tablespoons flour
4 oz lowfat American cheese
1 cup shredded sharp cheddar
1/4 cup feta cheese
1/4 cup parmesan cheese
1 lb spiral shaped pasta
1 cup frozen peas
salt and pepper to taste

1- Prepare lentil sauce: Boil the lentils in water until tender for about 20 minutes. Drain, and return to pan. Add tomatoes, garlic, and leaves from oregano leaves. Continue cooking on low for another 5-8 minutes. Salt and pepper to taste. Set aside.

2- Prepare cheese sauce: Whisk milk and flour together and cook until thick (I do this in the microwave - cook on high for 3 minutes, stirring every minute). Add cheeses and stir until smooth. Salt and pepper to taste. Set aside.

3- Boil pasta until tender. Add peas about 1 minute before draining.

4- Mix pasta and sauces in a large serving bowl. Top with some more Parmesan cheese.

Nutrition Facts
Serving Size 121 g
Calories 237
Calories from Fat 70
Total Fat 7.8g 12%
Saturated Fat 4.4g 22%
Cholesterol 50mg 17%
Sodium 278mg 12%
Total Carbohydrates 29.1g 10%
Dietary Fiber 2.1g 8%
Sugars 3.4g
Protein 12.6g
Vitamin A 13% • Vitamin C 5%
Calcium 21% • Iron 11%
Nutrition Grade B
* Based on a 2000 calorie diet

Sweet & Hearty Red Kidney Bean Stew

Happy New Year, everyone!

The recipe for Sweet & Hearty Beef Stew from the Meal Makeover Moms blog caught my eye. I love the sweet and sour factor of the maple syrup / apple cider vinegar combo and the simple combination of stew veggies. As if that wasn't enticing enough, the stew is very simple to make and it is work night friendly (cooks in the crockpot). I thought it would be a perfect candidate for that most straightforward of protein substitutions: beans.

I used partially cooked red kidney beans (20 minutes in the pressure cooker) but you can use canned beans. I upped the umami factor of the dish by adding some low-sodium soy sauce as a finish. Just because I was home all day when I made this, I served this with freshly baked homemade whole wheat rolls.

This recipe is best suited for a 6-quart slow cooker.

Sweet & Hearty Red Kidney Bean Stew

8 ounces presliced mushrooms
4 cups red kidney beans, cooked (canned OK)
2 large potatoes, peeled and cut into large chunks
1 16-ounce bag baby carrots
1 8-ounce can tomato sauce
1/3 cup pure maple syrup
2 tablespoons cider vinegar
1/2 teaspoon salt
1 cup frozen peas
2 tablespoons low-sodium soy sauce

1. Place the mushrooms in the bottom of a slow cooker. Top with the beans, potatoes and carrots. Pour the tomato sauce, maple syrup, and vinegar over the top and sprinkle with the salt. Cover and cook on low for 8 hours.

2. When done, stir in the peas and soy sauce. Heat for another 5 minutes or until peas are heated through.

Nutrition Facts
Serving Size 226 g
Calories 306
Calories from Fat 8
Total Fat 0.9g 1%
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 395mg 16%
Total Carbohydrates 60.0g 20%
Dietary Fiber 13.1g 52%
Sugars 10.9g
Protein 16.8g
Vitamin A 111% • Vitamin C 32%
Calcium 8% • Iron 30%
Nutrition Grade A
* Based on a 2000 calorie diet