Tag Archives: corn

Black Bean & Spinach Enchiladas

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It’s no secret that I LOVE Mexican food, like completely mildly obsessed.  Finding vegan options however, makes it a little harder to get Mexican food that tastes even close to the meat and cheese filled dishes that are usually prepared.

We had enchiladas all the time when we were kids.  While I did love them, I look back and realize they were far from a healthy meal.  Lots of meat, cheese, sauce from cans (muy processed, no bueno), other dairy ingredients, and white flour tortillas.  Oh man.  That’s not going to fly these days, not in this house.  But just because we are making things healthier does NOT mean sacrificing taste.  I promise you will love these.  My über non vegans brother devoured the leftovers at work the next day asking for more!  I’d say that’s a success ;-)

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Even though it looks like a ton of ingredients, it comes together easily! 

For the sauce: (Adapted from Food Netwark)

  • 3 tbsp olive oil

  • 1 tbsp flour

  • 2 tbsp chili powder

  • 1 tbsp oregano

  • 1 tsp cumin

  • 1/2 tsp salt

  • 8 oz tomato paste

  • 2 cups low sodium vegetable broth

For the enchiladas:

  • 1 small/medium onion chopped

  • 3 garlic cloves, minced

  • 2 cups packed organic spinach

  • 1/2 cup mushrooms

  • 5 green onion chopped, leave one for top

  • 1 cup organic corn

  • 2 cups organic black beans

  • 1 tsp cumin

  • 1 tsp salt

  • 1/2 tsp pepper

  • large handful chopped cilantro, another small bunch chopped for top

  • 1-1 1/2 cups non dairy cheese blend  + handful for top (I used the 3 soy cheese blend from Trader Joes)*

  • 8 tortillas – I found brown rice tortillas at Trader Joes, otherwise whole wheat flour will work

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For the sauce:

  1. Heat the oil in medium saucepan.  Add flour and whisk.  Stir in all spices and cook for a minute.

  2. Add tomato paste and broth.  Bring to a boil, then reduce heat and simmer while you prepare the filling

For the filling:

  1. Saute the onion and garlic for several minutes, about 7 to 10.  Add spinach and cook for just a couple of minutes, until spinach wilts.  Remove from heat.

  2. In a large bowl, combine the rest of the ingredients except tortillas and what is reserved for topping.

  3. Add in onion and spinach.

  4. In a large oven safe dish, spoon about a cup of sauce on bottom of dish.

  5. Fill each tortilla with filling, make them stuffed but not so much that you can close it.  Roll it and close it, placing sealed side down in baking dish.  Could get a little messy, just a warning ;-)

  6. Spoon remaining sauce over tortillas.  Sprinkle with remaining cheese, green onion, and cilantro.

  7. Bake at 375 for 20 minutes, serve and enjoy!!

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Do you love Mexican food as much as I do?  What is your favorite?

Wild Rice and Veggie Chowder

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Yes, I am back so soon with another chowder.  It’s so cold at night though; thick, creamy soup and chowder are so fitting!

This particular chowder came about to help clients.  Something I teach is that you should not cook for just one meal.  Rather, when cooking you should keep in mind things that could be used again for breakfast, lunch, dinner, snack, etc.  This can help you in several ways:

  • Cut down on time preparing meals {already have grains, beans, etc ready}
  • Prevent you from grabbing something unhealthy due to lack of time
  • Cooking in bulk can cut down on costs
  • Allows you to get creative
  • Cooking at home is almost always healthier!

Over the weekend I made a big pot of Wild Rice.  I made it with the intention {and love, gotta have love in your cooking} of it being used for multiple meals.  We had several vegetable stir fries and a tofu scramble, all with a big scoop of the wild rice.  Since I was down to the last cup and half/2 cups, I decided to make a hearty chowder.  It was a great way to use up the rest of the rice and try a different recipe!  The rice may now be gone, but the chowder made about 6 servings, enough for dinner and couple lunches for both me and Erik.

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Wild Rice and Veggie Chowder:

  • 2 tbsp vegan buttery spread
  • 2 medium onions diced
  • 3 carrots diced
  • 3 celery stocks diced
  • 4 garlic cloves, minced
  • 3/4 cup flour (can use GF blend, I did)
  • 1 head of cauliflower, chopped
  • 3 small red potatoes, diced into 1/2 inch cubes
  • 4 cups low sodium broth
  • 1 can organic corn, rinsed
  • 1 cup water
  • 1 can low-fat coconut milk
  • 1 cup almond milk (or any non dairy milk)
  • 1 tsp chili powder
  • 1 tsp cumin
  • 2 tsp salt
  • 2 tsp pepper
  • 1 tsp thyme
  • dash of nutmeg
  • 1 1/2 – 2 cups wild rice (use rice if you have it made, or make more and use it for other quick meals)

1.  If you don’t have rice made, make rice first.  Follow directions on bag, box, etc.

2.  In a large pot, boil water, 1/4-1/2 full (enough to cover cauliflower and potatoes).  When water is boiling, add potatoes and cauliflower.  Boil for about 8-10 minutes.

3.  While veggies are boiling, in a medium pan, heat “butter” on medium.  Add onion, carrot, celery, and garlic.  Saute for about 10 minutes.  Season with a little salt & pepper.

4.  Drain and rinse potatoes and cauliflower.  Bring back to stove, add broth and water, bring to a boil.  When boiling, add sautéed veggies, corn, and rice.  Stir in spices.  Turn heat to low and let continue cooking for at least 20  minutes.

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*Do you make food for more than one meal?  I urge you to keep this in mind next time you cook!

Have a blessed day!

Corn, Kale & Potato Chowder

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Brrrrr it is cold here!  I was at Disneyland last night (yes again, told you I love, love, love it there!) with my mom decoration gazing, but had to leave because I was FREEZING.  Temps were in the 40′s.  I’m sure to many that is not that cold, but I’m a total So Cal girl and huge baby when it comes to cold weather.  Kind of makes me wonder how I lived in San Francisco for so many years, hmmm…

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When temps drop, I totally crave warm and hearty foods.  Don’t we all?  This corn, kale & potato chowder was perfect.  Thicker than normal soup (keeps me more satisfied) and so warm and creamy, it totally hit the spot.  Aside from needing to cook for at least 45 minutes, it was so easy to prepare!

I noticed my brother (who is visiting from the cold north, crazy boy) and Erik take down several bowls.  Guess it hit the spot for everyone!

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Corn, Kale & Potato Chowder:

  • 3 cups organic corn, rinsed and drained if from a can*

  • 2 tbsp “butter” – I use Earth Balance soy free

  • 1 yellow onion chopped

  • 3 celery ribs, diced

  • 3 garlic cloves – minced

  • 2 cups full fat non dairy milk – I used almond milk

  • 3 cups vegetable broth

  • 1/4 + 1 tbsp flour

  • 8 small potatoes – cut into 1/2 inch cubes

  • dash of cayenne pepper

  • dash of nutmeg

  • dash of cumin

  • 1 tsp salt – more depending on taste

  • dash of pepper

  • 2 large handfuls of kale – stems off, chopped

  • 1/2 cup fresh chopped cilantro

  1. In a large pot, heat “butter”.  Add onion and garlic.  Cook until tender.

  2. Add celery and corn.  Cook for several minutes, again until tender.

  3. Add milk and broth.  Whisk  in flour.  Bring to a boil.

  4. Reduce heat to low, add potatoes and seasoning.  Stir well.

  5. Cook on low heat for at least an 45 minutes (the longer, the better), stirring occasionally.

  6. A few minutes before serving, stir in kale and cilantro

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We topped ours with some fresh cilantro, avocado, and tempeh “bacon”

*I used canned corn.  Next time I will roast the corn before adding it to the soup.  I think it will add a nice flavor

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What are some of your favorite cold weather foods?

Vegan Empanadas

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Hola amigos!

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How much do you love Mexican food?!  If you don’t absolutely love it, we probably can’t be friends.  It’s like the best food, ever!  And although I don’t eat more than half of what is on a standard Mexican restaurants menu, I still love what I can eat.  Of course homemade Mexican food can be adjusted to include loads of veggies, beans, and grains, without losing the traditional flavors I cannot live without enjoy so much!

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I was talking with a couple of friends at work about some of our favorite foods.  It was a no brainer that when empanadas came up, I knew I had to make some myself.

Even though the dough is probably not the best thing out there to eat, they are packed with protein from the beans and meat substitute (cancels the bad out, right?!).  I love the flakey crust, and the filling was so flavorful.  I can’t wait to try making a sweet version with some fresh fruit!

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Empanadas:

  • 2 packages of empanada disks – I used this brand found at a nearby Latin grocery store

  • 1 large yellow onion (or 2 small) – chopped

  • 6 garlic cloves – minced

  • 1/2 cup organic corn – rinsed and drained if from a can

  • 1 can organic black beans – rinsed, drained, then mashed pretty well with fork – I had a couple of whole beans left in

  • 1 tsp cumin

  • 1/4 tsp cayenne pepper

  • 1/8 tsp ground cloves

  • 1/8 tsp nutmeg

  • 1 package of ground “beef” – I use this brand

  • 1/2 cup organic vegetable broth

  • 1/2 cup chopped cilantro

  • Salt & pepper

  1. Defrost empanada rounds.  Heat “butter” (Earth Balance) in a large skillet.  Add onion and cook until tender.  Add garlic about 3/4 way through.

  2. Add corn, beans, and spices.  Cook for about 7 minutes, until everything is heated through.

  3. Add “meat” and cook until “meat” is broken up and everything is heated through.  about 10 minutes.

  4. Add broth and combine until liquid is absorbed.

  5. Remove from heat and place in glass bowl.  Refrigerate until completely cooled.  Before assembling empanadas, mix fresh cilantro into cooled mixture.

To assemble the empanadas, place a large spoonful in center of disk.   Lightly dab a wet finger (have a bowl of water near) on edge of half.  Folder over and seal with finger then fork.

{ spoonful in center }
{ spoonful in center }
{ fork and edges }
{ fork and edges }

Heat oven to 400.  Brush baking sheet with olive oil.  Place empanadas on sheet.  Generously brush empanadas with olive oil.  Bake for 25-30 minutes.  Remove and enjoy!!!  Top with some fresh cilantro, avocado, or whatever your little hearts desire :-)

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This made about 16 empanadas.  I fed several people!  If you don’t need to make that many, and won’t eat them as leftover, freeze the rest unbaked.  Just defrost when you want to cook them.  Bake the same way, and don’t forget to defrost them first!

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What are some of your favorite foods?

Zucchini Corn Fritters

2 Replies

{ fritters}

Alright, so I am dying to do a fall post.  Pumpkin, apple, spices…something fall.  However, aside from all the kids back in school and football taking over my life (thanks to Erik) there are NO obvious sign of fall.  It’s in the 90′s, pushing 100, and has been for weeks.  Souther California is in a heat wave, and no one seems to think it will let up any time soon.  Oy!  Seems funny to get into my fall recipes, soooo I’m sticking to some summer produce recipes.  Enter zucchini squash fritters:

These little fritters were super easy to make and turned out wonderfully.  I enjoyed them over some greens for a meal, but could be served as a light starter too!

Zucchini Corn Fritters – Vegan

You will need:

  • 1 cup organic corn
  • 2 cups shredded zucchini – after water is really squeezed out, comes to about 1 cup
  • 1/2 sweet onion, chopped
  • 1 flax egg – 1 tablespoon ground flax mixed with 3 tablespoons warm water
  • 1/2 cup whole wheat flour
  • 1/2 cup bread crumbs
  • 1 heaping handful of cilantro – chopped, about 1/4 cup
  • 1 tsp garlic powder
  • 1 tsp parsley
  • 1/2 tsp cayenne pepper
  • generous dash of salt & pepper

{ toss in bowl. easy }

 

To make the fritters:

  1. Mix the flaxseed and water, set aside
  2. In a dish towel, squeeze excess water from zucchini.  Make sure to get as much water out as possible
  3. In a medium bowl, mix all the ingredients
  4. Mold into little patties, should make about 6.
  5. Cook in oiled pan on medium heat for about 5 minutes on each side.
  6. Serve and enjoy!!  I topped mine with some vegan garlic aioli dressing.  Fresh avocado or pico de gallo salsa might be good too ;-)

Veggie Burger with a Kick

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I have been on somewhat of a mission to make a delicious veggie burger for some time now.  While I do love my black bean burger, I needed something with more kick last night.  I used more breadcrumbs, which made them more durable, and completely changed the spices, creating just the kick and flavor I was looking to get.  Topped with some fresh avocado, lettuce, and tomato, oh my!!  Even the boy said he would rather eat these than a meat burger!!

Spicy Veggie Burger

You will need:

  • 2 flax eggs – 2 tablespoons ground flax mixed with 1/2 cup warm water – set aside to gel
  • 1/3 cup chopped onion
  • 1 garlic clove, minced
  • 3/4 cup oat flour
  • 1 cup bread crumbs
  • 1/4 cup freshly chopped cilantro
  • 1 can (15oz) organic black beans, drained, rinsed, and almost all mashed
  • 1 cup organic corn
  • 1 small jalapeno, seeds removed, finely diced
  • 1/4 cup sunflower seeds
  • 1 tablespoon tahini
  • 1 tablespoon tamari soy sauce
  • 1/4 tsp cayenne pepper
  • 1 tablespoon cumin
  • 1 tsp chili powder
  • Whatever toppings to go on top!

 

To make the Veggie Burgers:

  1. Pre-heat oven to 350
  2. Mix the ground flax and warm water.  Set aside
  3. On medium heat, saute onions and garlic for several minutes
  4. In a large bowl, combine all the ingredients, adding a little olive oil to help combine
  5. If you have time, refrigerate for a half hour (not necessary though)
  6. Form into patties (I got 7 from this batch) and set on greased baking sheet
  7. Bake for 15 minutes then remove and flip.  Bake for another 15-18  minutes.
  8. Prepare burger anyway you like, serve, and enjoy!

*The patties are pretty sturdy and could be grilled on a BBQ.  You could also cook them on the stove using medium heat and cook for about 7 minutes on both sides.

 

Pupusas with Pickled Vegetables

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Several years ago I was traveling in Central America and was introduced to pupusas.  I think it’s a traditional El Salvadoran food, but i had it in a couple other countries.  I had it served different ways; plain, with beans one time, and pickled vegetables most of the time.  It was so simple and very satisfying.

I stumbled on a photo of myself eating one, which is what reminded me to try them out.  After looking up a basic Recipe, I realized they were easy, quick, and could be served so many ways.  I chose to fill mine beans and corn, but you could do cheese, meat, vegetables, a combination of those; really anything as long as it’s not very liquidy (not a word??).  You get the idea ;-)

For the dough  you need:

  • 3 cups Masa Harina
  • 1 1/2 cups warm water
  • 1/2 tsp salt
  • 1 tablespoon olive oil
For the filling I used:
  • 1 can of organic black beans drained combined with 1/2 can organic corn, drained.  I also diced up some vegan almond cheese.  Fill with whatever you like, this was what I had on hand.
For the pickled vegetable you need:
  • 1/2 head of cabbage, shredded,
  • 3 carrots, shredded
  • 1 red onion, sliced thinly
  • 1 bell pepper, sliced thinly
  • 1 1/2 cups cider vinegar
  • 1 cup water
  • 1/2 tsp salt
  • 1/2 tsp red pepper flakes
  • 1/4 tsp cumin
For the pickled vegetables:  Combine all the vegetables in a large bowl, set aside.  In a saucepan, pour in vinegar, water, and spices.  Bring to a boil.  Pour over vegetables.  Store in a large glass container (I used a couple mason jars).  Let stand for at least 24 hours.
For the dough:  Combine the water, masa harina, salt, and water.  Set aside and let sit for about 20 minutes.  Prepare fillings.  Back to the dough. Start with a couple of tablespoons of cold water and combine until dough is soft, but not sticky.
To prepare Pupusas:  pour 1/4 cup olive oil in a small bowl.  Dab some oil onto your palms (re-oil to keep hand well greased).  Roll a few tablespoons of dough into a ball.  Flatten in your palms to about 1/4 inch.  Spoon filling into center.  Fold sides of disk up and pinch at top (doesn’t have to be tightly sealed).  Flatten again in palms.  Repeat with remainder.  Oil and warm a large skillet to medium heat.  Cook pupusas for about 4 minutes on each side.  serve with pickled vegetables on top.
Enjoy!!

Filling in disk

Folded back up

Flattened again

Topped with leftover filling

If filled with the right things, should be a pretty healthy meal.  Masa is ground corn, nothing super processed; it’s natural.  It is a healthier alternative to processed flour tortillas and other similar foods.   This is also a good meal to load up with veggies.  Oh and make sure your masa harina is from non GMO corn ;-)
P.s. I would have included the inspirational picture >>me eating a pupusa<< but it’s pretty scary.  My natural wavy hair and the Central American humidity were having a pretty epic battle.  Should have rocked the top bun.  Lesson learned…