Veggie Teens

New Year’s Day Caviar with Black-Eyed Peas

Happy New Year! In the Southeast, black-eyed peas are eaten on New Year's day for luck and prosperity. May I add that they are nutritious and delicious when consumed with tortilla chips! (Swap out the black eyed peas for your favorite legume and this recipe works year-round.)

New Year’s Day Caviar

Ingredients:

15 ounces black-eyed peas, canned, drained and rinsed
15 ounces white corn, drained
2 tomatoes, chopped
½ red onion, diced
2 tablespoons cilantro, finely chopped
1 avocado, diced
1 jalapeno, finely chopped (optional)
½ red bell pepper, diced
1 tablespoon lime juice
1 teaspoon salt
1 clove garlic, minced (or substitute 1 teaspoon garlic powder)
Optional: one mango, chopped

Directions:

Combine all ingredients. Refrigerate at least one hour before serving if possible. Serve with corn tortilla chips as a dip.

How to Make Ratatouille

Remember the Disney movie Ratatouille, about the rat Remy who wants to become a French chef? Ratatouille is actually a simple, traditional French dish of stewed vegetables. I learned to make it at a cooking class in Paris when our family (three generations!) spent two weeks in Europe this spring to celebrate my brother's college graduation.

This recipe calls for "finely diced" vegetables. What does finely diced mean? Use a sharp knife to slice the vegetables lengthwise 1/4 inch thick, then crosswise into 1/4 inch cubes. I always cut a thin slice off first then lay the vegetable on the flat side. It is a lot easier (and safer!) to cut this way because it doesn't roll. (I put links to more "How to's" in the recipe below.)

This recipe also calls for de-seeded tomatoes. How do you de-seed a tomato? Roma tomatoes are easiest to use for this because you can cut the flesh away from the seeds in the middle. Slice off the top and bottom and lay the tomato on its side. Holding your knife parallel to the cutting board, slice into the tomato and cut the flesh away from the seeds as you roll the tomato.

Basic Ratatouille recipe

Ingredients

1 eggplant, finely diced
2 zucchini, finely diced
2 yellow peppers, finely diced
6 tomatoes, seeded, and diced
1 onion, finely diced
1 clove garlic, minced
Olive oil
Basil leaves, chiffonade
Salt to taste

Directions

1. Heat olive oil and sauté onions, peppers, and eggplant.
2. Season with salt and pepper, continue cooking for 5-7 minutes.
3. Add tomatoes and zucchini and cook for another 5 minutes.
4. Taste and adjust seasoning as needed.
5. Add basil to taste. (Learn how to chiffonade basil)
6. Serve hot or at room temperature.
7. Great as a side dish or served over pasta lightly tossed with olive oil.

Homemade Healthy Granola

Our family spent a week in London and a week in Paris and the food was great (watch for upcoming posts!). The only foods we really missed were Mexican food and our homemade granola. We make this granola every few weeks to keep it on hand for breakfasts and occasional snacks.

Unless you're baking, don't be afraid to tweak recipes you find in magazines, newspapers, online and in cooking shows to fit your preferences, use what you have on hand, or make them a little healthier. The recipe below is a modified version of Ellie Krieger's Nutty Granola recipe. 

This healthy granola is nutrient rich, full of whole grains, unsaturated fats from the nuts, high in fiber, and a small dose of dried fruit for energy. The ground flax seed adds a little extra Omega 3 fatty acids (walnuts are also high in Omega 3). By the way, your flax seed needs to be ground to release these healthy fats! We don't add any additional fat so it is healthier than store-bought - and tastes WAY better! Make a batch on Sunday and you'll have healthy granola to sprinkle on yogurt and fruit for a delicious, nutritious way to start your days all week!

Homemade Healthy Granola Recipe

Ingredients

1 ½ cups of raw chopped nuts and seeds (a combination of three types of 1/2 cup each works well, such as walnuts, almonds, pecans, sunflower seeds, etc.)
3 cups of old fashioned oats (not instant; steel cut doesn’t work as well either)
½ cup pure maple syrup
½ cup dried fruit (cranberries, raisins, berries, etc.)
2 Tablespoons of ground flax seed
¼ teaspoon salt

Directions

1. Preheat oven to 300 degrees. Spray two large baking sheets with cooking spray.
2. In a large bowl, combine oats, chopped nuts, seeds, maple syrup, dried fruit, ground flax seed, and salt.
3. Mix well then pour out onto baking sheets and spread into a thin layer for even baking.
4. Bake for 30 minutes (until golden brown), stirring every 10 minutes.
5. Cool completely. Store in an airtight container in the refrigerator.

Creamy Sweet Potato Soup

For more vegetarian recipes for teens, check out Veggie Teens: A Cookbook and Guide for Vegetarian Teenagers  by Elyse May (aka Veggie Teen).

Creamy Sweet Potato Soup Recipe

Serves 4

Ingredients
2 medium sweet potatoes
Vegetable broth or water
½ cup coconut milk
Salt and pepper to taste

Directions

1.  Peel sweet potatoes and cut them into quarters by cutting them lengthwise then crosswise.
2.  Place in a medium pot and cover with broth or water to 1 inch above potatoes.
3.  Bring to a boil; turn heat down to medium and cook until fork tender.
4.  Remove from heat (do not drain) and blend with a emultion (hand) blender in the pot. Alternatively, transferpotatoes and liquid to a blender and blend until smooth; be sure to leave a vent to allow steam to escape.
5.  Add coconut milk and blend. Add more broth if it is to thick.
6.  Add salt and pepper to taste.
7.  Serve in bowls with warm crusty bread.

Celebrate Earth Day by Eating Vegetarian

One of the best ways you can help celebrate Earth Day is by eating vegetarian! 

• It takes up to 2,500 gallons of water to produce one pound of meat
• It only takes 25 gallons of water to produce one pound of wheat   
• A large amount of fossil fuels are needed in the production of meat: from the fuels used to grow the animals food to the gas used to transport the food across the country
• About a gallon of fuel goes into producing one pound of meat
• 20 pounds of soybeans are used to feed cows to produce one pound of meat; those soybeans could be used to feed many people

Celebrate Earth Day with this Oriental Salad!

Oriental Salad with Mandarin, Edamame, and Almonds

This colorful, delicious, and nutritious salad is easy to make with whatever ingredients you have on hand!

Ingredients

Red leaf lettuce
Red pepper, sliced (see Culinary Techniques:How to Cut a Red Pepper)
Carrots, sliced
Cucumbers, cut in matchsticks
Green onions, sliced
Snow peas, chopped
Edamame, shelled
Mandarin oranges, drained
Slivered almonds (or peanuts)
Seasame dressing (bottled or homemade from Veggie Teens: A Cookbook and Guide for Vegetarian Teenagers)

Assemble the ingredients on a plate or create a salad bar and let each person assemble their own. 

 

Meatless Monday: Baked Pasta

For more vegetarian recipes for teens, check out Veggie Teens: A Cookbook and Guide for Vegetarian Teenagers by Elyse May (aka Veggie Teen).

Baked Pasta Recipe

Ingredients 

1 box penna pasta
1/3 cup olive oil
4 cloves garlic, minced
1 cans diced tomatoes
1 10 ounce package of frozen spinach, thawed and squeezed dry
1 teaspoon Italian seasoning
Salt and pepper to taste
3/4 cup grated Parmesan cheese
1 cup shredded mozzarella cheese

Directions

1. Preheat oven to 350 degrees and grease a large casserole dish.
2. Cook pasta according to box directions for al denta  pasta (which means the texture is "firm to the tooth").
3. Heat oil in a large skillet over medium heat. Add garlic and cook for 15 seconds.
4. Add tomatoes, spinach, and Italian seasoning to the pan.
5. Season with salt and pepper and cook for 5 minutes, stirring occasionally.
6. Add pasta and stir.
7. Pour into greased casserole dish and sprinkle with cheeses.
8. Bake 20-30 minutes or until cheese is bubbly and melted.

Meatless Monday: Gourmet Grilled Cheese

For more vegetarian recipes for teens, check out Veggie Teens: A Cookbook and Guide for Vegetarian Teenagers  by Elyse May (aka Veggie Teen).

Gourmet Grilled Cheese

Ingredients

Select from the following choices:

Bread

• sandwich bread
• ciabatta
• sourdough
• baguette

Spread

• mayonnaise
• aioli (flavored mayo with ingredients such as garlic or roasted red pepper)
• mustard
• pesto

Cheese

• cheddar
• pepper jack
• provolone
• american

Veggies

• tomato
• spinach
• onion
• grilled asparagus
• roasted red pepper
• zucchini

Directions

1. Assemble sandwich. 
2. Place in a heated panini grill or in a buttered sauté pan on medium heat.
3. Cook until bread is golden brown and cheese is melted.

 

Meatless Monday: Scrambled Egg Burrito with Veggie Sausage

This easy, protein rich recipe is great for breakfast, brunch, lunch, or dinner. It involves several basic but essential culinary techniques: how to dice an onion, how to crack an egg, and how to scramble eggs.

For more vegetarian recipes for teens, check out Veggie Teens: A Cookbook and Guide for Vegetarian Teenagers by Elyse May (aka Veggie Teen).

Scrambled Egg Burritos with Veggie Sausage

Makes 2

Ingredients 

2 veggie sausage patties (like Morningstar Farms)
1/4 cup diced onions (see Culinary Techniques: How to Dice an Onion)
4 eggs
1/4 cup of water
Salt and pepper to taste
2 6"-8" flour tortillas
2 ounces shredded sharp cheddar cheese (about 4 tbsp)
Your favorite salsa (like Salsa Fresca from page 39 of Veggie Teens Cookbook)

Directions

1. Spray a small skillet with non-stick spray and place over low heat.
2. Cook veggie sausage patties according to the directions on the package. (I don't recommend microwaving them.)
3. Remove patties, cut into small pieces, and keep warm.
4. Spray the skillet with non-stick spray; add onions and cook until translucent.
5. To scramble the eggs: Crack eggs into a small mixing bowl (see Culinary Techniques: How to Break an Egg)
6. Add water, salt and pepper.
7. Wisk egg mixture with a hand wisker in a circular motion.
8. Add egg mixture to the non-stick pan and stir constantly until the eggs are set.
9. Put the chopped sausage patties back into the pan and combine lightly.
10. Place mixture on the tortilla.
11. Top with cheese and salsa and fold tortilla over the filling.
12. Enjoy!

Meatless Monday: Get out of the box

My family signed up to pick up a box of fresh, local produce from the farmers' market each week. We get whatever comes in the box so it challenges us to get out of our box and try new recipes! (Check out our recipe at the bottom of this post. It might sound too healthy or even too strange to taste good - but it does!)

Here's what we got in our first box:

• 8 assorted citrus
• Head of purple and speckled leaf romaine lettuce
• 2 baby fennel
• 3 bulbs of spring garlic
• Bunch of bright lights swiss chard
• 2 small sweet potatoes 
• Tuscano kale
• Spaghetti squash

Recipe: Winter Veg Korma

This is a vegan Indian dish made with garam masala - a fragrant mixture of up to 12 spices like black pepper, cinnamon, cloves, coriander, cumin, cardamom, dried chiles, fennel, ginger, mace, or nutmeg. It is a lot easier to buy a mixture than measuring out a bunch of different spices.

Culinary Technique: Keep fresh ginger root in the freezer. Just peel it and store it in an airtight plastic bag in the freezer. Cut off pieces as needed; grate, slice, or finely dice.

Sauce:

1/2 onion, diced
1 small tomato, diced
1 inch of fresh ginger, finely diced
1/4 cup water
1 1/2 teaspoons of garam masala 
1/2 teaspoon salt

Winter Veg:

1 1/2 tablespoons of vegetable oil
2 small sweet potatoes (1 pound)
1/2 small butternut squash (3/4 pound)
1/2 red onion, thinly sliced
1 1/2 cups of water
1/2 bunch of kale; remove leaves from stem and chop
1 can garbanzo beans (chickpeas), drained 
1/2 cup of light coconut milk 

Directions

1. Combine first six sauce ingredients (onion, tomato, ginger, water, garam masala, salt) in a small food processor or blender and puree until smooth. Set aside.
2. Heat large sauté pan then add 1 tablespoon of the oil. When oil is hot, add diced sweet potato and butternut squash. Cook until vegetables start to soften then move them to the edge of the pan.
3. Add another tablespoon of oil to the center of the pan, and when hot, add sliced red onion and sauté, combining vegetables when onion is soft. 
4. Remove vegetables to a plate.
5. Add 1/2 tablespoon of oil to pan; add sauce and cook until thickened, approximately 5 to 6 minutes.
6. Return vegetables to the pan and add 1 1/2 cups of water.
7. When mixture is simmering, stir in kale and chickpeas.
8. Cook until sauce is thickened then add cocunut milk and heat through.
9. Serve over brown rice.

Super Bowl Sunday Seven Layer Vegetarian Dip

This meatless version of the popular Seven Layer Dip is so good that everyone will love it!

By Elyse May (aka Veggie Teen), author of Veggie Teens: A Cookbook and Guide for Vegetarian Teenagers.

Super Bowl Sunday
Seven Layer Vegetarian Dip 

Serves 12

Ingredients
2 cans of refried black beans with jalepenos
8 ounces of light sour cream
1 package of taco seasoning
2 small cans of sliced olives, drained
2 avocados, diced
1/2 lemon for juice
1 can of white corn, drained
1 red pepper, diced
1 head of romaine lettuce, shredded
1 cups of salsa (we used our Salsa Fresca recipe from page 39 of Veggie Teens)
1 cup of shredded cheddar cheese

Directions

1. Spread black beans in the bottom of clear bowl.
2. Stir together sour cream and taco mix. Spread layer on top of beans.
3. Put diced avocado in next; squeeze lemon juice over avocados.
4. Stir together corn and diced red pepper. Pour over avacado.
5. Top with shredded lettuce. 
6. Pour salsa or Salsa Fresca over lettuce.
7. Finish with shredded cheese.

Serve with tortilla chips.