Make these bars for the holiday weekend and save some for your brown bag lunches.
Freeze the bars individually after they’ve cooled if a whole pan is too many at once.
It’s easy to make the bars vegan with egg replacer, and you can substitute dried cranberries for the chocolate chips if you’d rather skip the chocolate. The maple sugar is expensive, but worth it. Look for it in bulk bins and just buy what you need.
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Oatmeal Coconut Squares with Chocolate Chips
Yellow * Makes 16 squares
5 Tablespoons soy margarine, melted and cooled, plus more for the pan (try Earth Balance margarine)
1 cup old-fashioned rolled oats
1/2 cup whole wheat flour
1/2 cup maple sugar
1/2 cup dairy-free chocolate chips (try Tropical Source)
1/2 cup sweetened flaked coconut
1/4 teaspoon baking powder
1/4 teaspoon salt
1 large organic egg (or equivalent egg replacer, try EnerG)
1/2 teaspoon vanilla extract
Preheat the oven to 350F. Line a 9-inch square metal baking pan with a 12×14-inch piece of aluminum foil, letting the excess hang over the sides. Grease the foil in the pan with margarine.
In a large bowl, toss together the oats, flour, maple sugar, chips, coconut, baking powder and salt. In another bowl, beat the melted margarine, egg (or reconstituted egg replacer) and vanilla with a fork. Stir into the oat mixture until combined. Spoon the batter into the baking pan, patting evenly.
Bake in the middle of the oven until set, about 25 minutes. Remove from the pan by lifting the ends of the foil. Cool on a rack, then cut into squares.
Some days we just want a sandwich. This is one of our favorites.
If you’re cutting back on nightshades (potatoes, peppers, eggplant) replace the pepper with thick strips of grilled zucchini or portabella mushroom (we like both of those best when marinated for 30 minutes or so in a simple vinaigrette, then grilled).
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Roasted Red Pepper Sandwich
Purple * Serves 1
2 slices flourless, whole-grain bread, lightly toasted (we like Food for Life’s Ezekial 4:9 bread)
Nayonnaise or Vegenaise
Dijon mustard
thin cucumber slices
alfalfa sprouts
red pepper
Spread thin layer of Nayonaise on one piece of toast and Dijon mustard on the other.
Arrange cucumber slices on one piece, top with roasted red pepper slices (see below) and sprouts. Top with
other toast slice. Press down on the sandwich a little with your hand, and cut in half.
To roast red pepper:
If you have a gas stove, skewer the red pepper with a metal skewer. Place washed red pepper directly on medium flame. Char pepper on all sides, using the skewer to turn the pepper. Remove from the flame and put in a paper bag. Allow to sit for 15-20 minutes while the skins “sweat off”. Peel the loose skins from the pepper, remove seeds and ribs. Slice into strips.
Or, you can also roast in the oven or on a grill. Preheat oven to 400F, place pepper on a baking sheet, turning frequently until skin blisters on all sides. Place in paper bag as above.
It’s “what do I do with all this zucchini” time. Before your zucchini looks like a baseball bat, pick it! If you think maybe it’s getting close to the right size, but you just want to wait until tomorrow – don’t! Pick it now!
We don’t like to freeze zucchini – and we’ve tried to like it (year after year), but we’ve found it’s easier to make something with the zucchini and freeze the prepared food instead. Raw zucchini just gets too watery when it’s frozen and thawed.
Today we have links to a couple of recipes, Zucchini Fritters and Zucchini-”Cheddar” Herb Muffins. The fritters make great appetizers or snacks. They’re easy to put together and they freeze really well, so you can always have a quick snack or mini-meal ready to go. The muffins can stay in your freezer, individually wrapped and ready to go for a meal, a brown-bag lunch, or a snack.
One of our favorite dishes is Ratatouille, which we serve over whole-grain pasta or brown rice, but which could also be served over a bowl of beans, or on top of chicken or fish. This dish contains nightshades, so if you’re avoiding those, you’ll have to skip this one. It freezes (minus the starch or protein) really well.
Now if someone offers you some zucchini – go ahead and take it! You’ll be able to prepare it and have some good meals in the freezer, too.
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Ratatouille
Blue * Serves 8
2-1/2 pounds tomatoes (4 large)
8 large garlic cloves, thinly sliced
1 cup chopped fresh flat-leaf parsley
10 fresh basil leaves, torn in half
1 Tablespoon herbes de Provence
1/3 cup extra-virgin olive oil
2 pounds eggplant, cut into 1-inch cubes
salt
2 large onions, quartered lengthwise and thinly sliced crosswise
3 assorted bell peppers (green, red, and/or yellow), cut into 1-inch pieces
4 medium zucchini (2 pounds), quartered lengthwise and cut crosswise into 3/4-inch-thick pieces
black pepper
Cut an X in bottom of each tomato with a sharp paring knife and blanch together in a 4-quart pot of boiling water 1 minute. Transfer tomatoes with a slotted spoon to a cutting board and, when cool enough to handle, peel off skin, beginning from scored end, with paring knife.
Coarsely chop tomatoes and transfer to a 5-quart heavy pot with garlic, parsley, basil, herbes de Provence, and 1/2 Tablespoon oil. Simmer, partially covered, stirring occasionally.
Toss eggplant cubes with 1/2 teaspoon salt in a large colander and let stand in sink 30 minutes.
Meanwhile, cook onions, peppers, and zucchini in 1 Tablespoon oil with 1/4 teaspoon salt in a 12-inch heavy skillet over moderate heat, stirring occasionally, until softened, 5-6 minutes. Transfer vegetables to the tomato sauce.
Pat eggplant dry with paper towels. Add 1 Tablespoon oil to skillet and cook eggplant over moderate heat, stirring occasionally, until softened, 7-8 minutes. Add to tomato sauce.
Taste stew for seasoning, add salt and pepper to taste. Serve over whole-grain pasta or brown rice, or as a stew with whole-grain bread. Top with soy parmesan if desired.
Optional: Saute sliced baby bella mushrooms with onion, pepper and zucchini. Add one 15-ounce can garbanzo beans or cannelini beans, drained, for protein.
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Check out these other recipes, too.
Take-out often means Chinese food that’s over-salted and under-veggied. It may seem like a quick and easy dinner option, but making your own Chinese food is just as quick and easy (and far tastier, and cheaper).
This vegan recipe provides plenty of protein from the edamame (soy beans) and brown rice. It’s good served hot or at room temperature, which makes it a great brown bag lunch option (still with a small ice pack in there), or a dinner that can “hold” until kids get home from practice or performances.
To thaw the edamame, just put it in a colander, run some warm water over it, and shake it a little.
To make this meal especially quick, cook brown rice ahead of time, and freeze it in 1-cup or 2-cup portions. Just let it cool, spoon it into freezer weight bags, and flatten. Freeze flat – then you can stack them in the freezer, or even “file” them in a cardboard shoebox in the freezer. (The cardboard won’t crack in the cold like plastic storage containers can – plus, that shoebox came free with your last pair of really cute shoes!)
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Kung Pao Rice & Veggies
Green * Serves 6
1 Tablespoon peanut oil
1 medium red onion, cut into 1-inch pieces
1 small red bell pepper, seeded and cut in 1-inch pieces
8 baby carrots, halved lengthwise
2 garlic cloves, minced
1-inch piece fresh ginger, minced
1-1⁄2 cups frozen shelled edamame, thawed
12 small ears canned baby corn
5 cups cooked brown rice (about 1-3/4 cups dry, cooked in water or vegetable broth)
Sauce
3 Tablespoons orange juice
1 Tablespoon cornstarch
2 teaspoons grated orange peel
1 teaspoon sugar
1 teaspoon salt
1⁄4 teaspoon red pepper flakes, or to taste
1⁄4 teaspoon freshly ground pepper
1⁄2 teaspoon toasted sesame oil
Make the sauce: In a small bowl, combine all sauce ingredients and mix well. Set aside.
In a wok or large, heavy skillet, heat oil over high heat. Add onion, bell pepper, carrots, garlic and ginger and stir-fry 2 minutes. Add edamame and corn and stir-fry until vegetables are crisp-tender, about 3 minutes.
Stir sauce and pour into vegetables. Stir-fry until thickened, 30 seconds.
Divide rice among 6 shallow, wide bowls. Spoon vegetables over rice and serve hot or at room temperature.
Today we have a couple of recipes to perk up your brown bag lunches. These are kid-friendly (you know your kid best, so adapt the recipes to fit!) ways to get some extra fruits and veggies into them during the day.
Oh, and the world’s easiest cookies are here, too. Because every kid wants dessert… but that doesn’t mean you need to buy junk food, and it doesn’t mean you have to be a kitchen slave either.
Check these blog posts for more ideas!
Brown bag it * basics, leftovers, salads
Brown bag it * sandwiches
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Apple Carrot Salad
Green * Serves 4
1 apple, cored and grated
2 carrots, grated
1/2 cup currants (call them baby raisins if your kid doesn’t think she likes new things – or sub raisins)
1/2 cup orange juice
2 Tablespoons lemon juice
1 Tablespoon lemon zest (skip it if you don’t have a real lemon)
1-1/2 teaspoon grated fresh ginger (skip it if your kid doesn’t like the flavor… or try less at first)
1/4 cup walnuts, soaked 6-8 hours, chopped (if you didn’t get them soaked, don’t panic; use them anyway)
1 Tablespoon shredded unsweetened coconut (skip it if your kid doesn’t like coconut)
Combine apple, carrots currants, orange juice, lemon zest, and ginger the night before. Stir in walnuts and coconut in the morning, just before packing lunches.
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Easy Fat-free 3-Bean Salad
Blue * Serves 8
1 pound fresh green beans, cut in 1″ pieces, steamed until tender & cooled
1 15-ounce can garbanzo beans
1 15-ounce can kidney beans
1 large red onion, coarsely chopped
1/2 cup seasoned rice vinegar (from the Asian foods section of your grocery store)
Combine all ingredients in a sealed plastic container and shake well. Let sit in fridge overnight, gets better with age, up to 10 days in the fridge.
Note: If you make steamed green beans for dinner, just make an extra pound for this recipe. Add the other ingredients after dinner, and you’ll have a great salad ready for brown bag lunches in the morning!
~*~ ~*~ ~*~
Three-Ingredient Cookies
Yellow * Makes 18 cookies
1 cup natural peanut butter
3/4 cup Sucanat®
Egg replacer equivalent to 1 egg (or substitute 1 egg)
Mix it up – spoon onto parchment paper lined cookie sheet. Bake at 350F for 7-10 minutes.
Optional: Add some Tropical Source chocolate chips.
Spaghetti squash is a tasty substitute for pasta. It has a bit more flavor, and a different set of nutrients. Plus, what’s not to like about a little variety?
This recipe describes an easy way to cook the squash. Cut it lengthwise to open it, spoon out the seeds, and you’ll see stringy flesh. That’s the spaghetti! Use a fork to pull the strands apart gently. You can toss the spaghetti squash with any of your favorite sauces to make your own updated recipe!
Sometimes people in the house don’t like an all-vegetable meal. In that case, make a 1/4 pound of whole-grain spaghetti (we like Tinkyada rice pasta) and toss it with the spaghetti squash.
Serve with a side of sauteed greens and cannelini beans (we like them all sauteed with onion and garlic, yum!).
~*~ ~*~ ~*~
Spicy Spaghetti Squash
Blue * Serves 4-6
1 medium spaghetti squash (2 pounds)
2 Tablespoons extra virgin olive oil
3 garlic cloves, minced
1/4 teaspoon hot red pepper flakes
salt or Bragg Liquid Aminos
Preheat oven to 375F.
Wash the squash and place it on a baking sheet and bake for about 1 hour, or until the squash is tender when pierced with a fork. Cool 10-15 minutes. Halve the squash and discard the seeds. Use a fork to remove the stringy flesh.
Heat the oil, garlic and red pepper flakes together in a medium skillet. Cook over medium heat, stirring, until the garlic just begins to color (and is fragrant) – about 2 minutes.
Add the squash “noodles” and Bragg’s and toss together until heated through.
Sometimes we want something a little fancier for breakfast, and these scones do the trick.
Offer scones for a quick on-the-go breakfast or after school snack, or pack them in a school (or brown bag) lunch. (Who said you had to pack a sandwich?)
~*~ ~*~ ~*~
Currant Scones
Yellow * Serves 10
2 cups unbleached flour
1/4 cup Sucanat®
1 teaspoon cream of tartar
1 teaspoon baking soda
1/2 teaspoon salt
1/2 cup soy margarine, cold
2/3 to 3/4 cup soymilk
3/4 cup currants
Preheat oven to 400 degrees.
Mix flour, Sucanat, cream of tartar, baking soda, and salt. Cut in the margarine with a pastry blender or a couple of forks, until the mixture is coarse, resembling corn meal.
Gradually add soymilk to make a soft dough. Add currants and knead the dough 3 or 4 times.
On a lightly floured surface, roll out the dough to 1/2-inch thickness and cut out scones with 2-inch cookie cutter. Place on ungreased cookie sheet. Bake 10 to 12 minutes.
Tabbouleh is a Middle Eastern salad based on bulgar wheat. It’s filling and has a bright, fresh flavor from the mint, tomatoes and lime juice.
Serve tabbouleh as a main dish salad on lettuce leaves, with whole wheat pita bread on the side.
Or serve it as a side dish – it provides the starch and some veggies to go along with the rest of your meal.
~*~ ~*~ ~*~
Tabbouleh
Blue * Serves 4
1 cup bulgar wheat, uncooked
1 cup flat leaf parsley, chopped finely
1 cup scallions, chopped finely
1 cup fresh mint, chopped finely
3 medium tomatoes, peeled, seeded, and chopped
1/3 cup freshly squeezed lime juice
1/3 cup olive oil
2 cucumbers, seeded and cubed (peel waxy cucumbers)
sprigs of fresh mint
salt and pepper to taste
Soak the bulgar in hot water for ten minutes. Drain well and add the parsley, scallions, mint, tomatoes, lime juice, and olive oil. Toss well. Season and decorate with cucumber and mint.
Here’s a main dish salad for a hot day (we’ve had a lot of those this summer!). It’s full of flavor and loaded with protein.
You can make the salad vegan by substituting about 1 cup of gently smashed garbanzo beans for the tuna. Or use your favorite bean (we like garbanzos because they have a texture similar to tuna when they’re smashed a little).
~*~ ~*~ ~*~
Tuscan Tuna Salad
Blue * Serves 4
1 can (15 ounce) cannellini beans
1 can (6 ounce) water packed albacore tuna, drained
2 cups diced tomatoes
1/2 cup minced red onion
2 Tablespoons fresh basil or parsley, (dried is fine but cut in half)
1 Tablespoon olive oil
2 teaspoons red wine vinegar
2 teaspoons lemon juice
1 teaspoon Sucanat®
1 clove garlic, minced
1/2 teaspoon Dijon mustard
1/4 teaspoon sea salt
1/4 teaspoon pepper
leaves of romaine
fresh parsley for garnish
1/2 lemon, cut into four wedges
In a large bowl, combine beans, tuna, tomatoes, red onions, and basil/parsley. Stir gently to avoid smashing the beans.
In a small bowl, whisk together olive oil, vinegar, lemon juice, sugar, garlic, mustard, salt and pepper. Pour dressing over salad and mix well. May be served immediately or chilled before serving.
Line four salad bowls with the romaine leaves, and scoop the tuna salad evenly among the bowls. Sprinkle with a little fresh parsley and serve with a lemon wedge.
Hello Meatless Monday fans! Everyone who eats vegan finds themselves with rice and beans as a meal. We like this recipe because it’s the rockstar version – it’s amp’ed up in flavor, and has some great veggies in the sauce.
This meal takes an hour or so to prepare, but it’s not “work-y.” Most of the time is for allowing things to cook, and flavors to blend. You’ll have plenty of time to check your email and sort through the day’s mail while you’re making it. Or fold some laundry. Or listen to the stories of the day.
Serve with an assortment of crisp veggies.
~*~ ~*~ ~*~
Rockstar Red Beans and Rice
Blue * Serves 8
2 cups brown rice, uncooked
1 Vidalia onion, chopped
2 cloves of garlic, minced
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
4 cups of vegetable stock
4 15-ounce cans of natural organic red beans, drained and washed
1 14.5-ounce can of natural tomatoes, chopped
1 teaspoon of salt-free Creole seasoning
1/2 teaspoon cumin
Fresh ground pepper, to taste
Hot pepper sauce, to taste
1 sprig of thyme
1 bay leaf
Kosher salt or Sea salt
1/4 cup of fresh chopped Italian parsley
Rinse the brown rice in a strainer. In a medium saucepan, put the rice and 4 cups water. Bring to a boil over medium-high heat, then reduce the heat to maintain a simmer, and cover. Cook for 30-40 minutes, until all the water has been absorbed.
Meanwhile, in a Dutch oven over medium heat, add the onion, garlic, green bell pepper, red bell pepper and vegetable stock. Braise the vegetables in the vegetable stock until soft. Add the beans, tomatoes, seasoning, cumin, ground pepper, hot sauce, thyme and bay leaf. Simmer for 15-20 minutes. You may need to add more vegetable stock if the beans become too dry. After the beans have simmered, season to taste with salt and add the chopped Italian parsley. Serve with brown rice and hot sauce.
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