Egg-less Roll in a Bowl

Egg-Less Roll in a Bowl

A healthy spin on a Chinese classic!

Believe it or not, egg rolls even if they are not vegan often do not contain egg. It is called an egg roll because originally the veggies were covered in an omelet-style wrapping. 

This new version is not only free of eggs, but it also is not deep fried like many traditional egg rolls. Deep frying often adds a ton of calories, uses unhealthy oils and is loaded with salt. This healthier version is low in calories (around 283 per serving) and is a great source of plant-based protein. Plus it is loaded with Vitamins A&C, calcium and iron!

Serves: 4

Ingredients

Sauce:

  • ¼ cup coconut aminos
  • 3 tablespoons sweet and sour sauce
  • 1 tablespoon rice vinegar
  • 1 teaspoon granulated garlic

For tofu mixture:  

  • 2 teaspoons sesame oil
  • 1 yellow onion, sliced into thin slices
  • 4 cloves garlic, minced
  • 3 ½ teaspoons minced ginger (I use jarred minced ginger without added sugars)
  • One 12-ounce block of extra-firm tofu.
  • 1 cup green cabbage, shredded
  • 1 cup red cabbage, shredded
  • 1 large carrot, peeled and grated

Toppings:  

  • 2 scallions, green part only, sliced
  • ¼ cup raw peanuts
  • Drizzle of coconut aminos and sweet and sour sauce
  • Black sesame seeds
  • Optional: Cooked farro or other rice

Directions: 

  1. 1.Put tofu into a tofu press for 15-30 minutes to drain all of the liquid. 
  2. 2.Prepare the sauce.  Add all of the sauce ingredients into a small bowl and whisk to combine. Set aside.
  3. 3.In a large sauté pan, add 1 teaspoon of sesame oil and heat over medium heat. Add the onion, garlic and ginger to the pan and sauté for 5 minutes until the onions are translucent and begin to brown. 
  4. 4.Crumble the tofu into the pan. Cook for 5 minutes until the tofu starts to brown. Pour in ½ of the sauce and stir to combine.  Place contents of the pan into a medium-sized bowl and set aside. 
  5. 5.Raise temperature to medium-high heat and add the remaining teaspoon of sesame oil to the pan. Add the cabbage and carrot and sauté for 5 minutes. Then add the tofu mixture back into the pan along with the remaining amount of sauce. Heat thoroughly. 
  6. 6.Add to a bowl and top with the toppings. Enjoy!

Recipe adapted from https://itdoesnttastelikechicken.com/vegan-egg-roll-in-a-bowl/

Mozza Socca Pizza

Mozza Socca Pizza

Pizza crust made with Chickpea Flour

Socca is a flat bread that originated in either Nice, France or Genoa, Italy neighboring cities. Street sellers still serve it today, fresh out of a wood fired oven. We used it to make pizza crust. 

This crust is made from chickpea flour (finely ground chickpeas that are naturally gluten-free) and has a light, slightly nutty taste. Like the chickpea itself, it is very rich in protein and iron and is an excellent source of fiber! The toppings in this recipe add Vitamins A&C plus calcium. 

Serves: 2

Ingredients

Pizza crust:

  • 1 cup organic chickpea flour
  • 1 tablespoon cold-pressed extra virgin olive oil  
  • 1-2 cloves garlic, minced
  • 1 teaspoon dried Italian seasoning
  • Pinch of salt and pepper
  • 1 cup of water
  • Sprinkle of nutritional yeast

Toppings: Spread liberally

  • Pizza sauce
  • Fresh basil
  • Chopped garlic
  • Plant-based mozzarella cheese – cut into cubes.

Directions: 

  1. 1.Preheat oven to 400 degrees F. 
  2. 2.Place a splash of olive oil on a 10-inch cast iron skillet and place in oven while it preheats. I don’t have a cast iron skillet so used one of my stoneware pans.
  3. 3.In a medium bowl, mix together the chickpea flour, olive oil, garlic, Italian seasoning and salt and pepper.
  4. 4.Whisk the water slowly into the mixture. Batter will be super thin.
  5. 5.Remove the pan from the preheated oven and add the batter to the pan. Swirl it around so the pan is completely covered. Sprinkle the nutritional yeast on top. 
  6. 6.Bake for approximately 15 – 20 minutes or until edges and the top of the crust are lightly brown. 
  7. 7.Remove crust from oven.  Add desired amount of pizza sauce to the top of the crust and then add basil, garlic and plant-based mozzarella.  
  8. 8.Return skillet to the oven and bake for another 15 minutes. 
  9. 9.Remove from oven and flatten the mozz cheese with a fork. 
  10. 10.Serve immediately. You can serve with a bright colored green salad to further bump up the nutritional value. 

Jouir…enjoy!

**PLEASE NOTE: Cooking times/temperatures may vary for you as we are in elevation and food cooks differently here. 

Spring is in the Air and Chocolate is Everywhere!

Dairy-Free Chocolate Bunnies and Chicks. 

Whether you celebrate Easter or not, it’s always good to celebrate spring with our newborn furry friends. It is believed that the bunny became part of the spring tradition because it was associated with a symbol of new life. Kind of like how we feel going from cold winters into spring.  We feel reborn!

Part of having a healthy attitude towards food is integrating treats in along the way, so here is a special, treat recipe to celebrate a new spring. 

Dairy-Free Chocolate Bunnies and Chicks: The only ingredient you need for this is dairy-free, vegan white chocolate chips. I used Pascha white baking chips, but you can use any vegan white chocolate you prefer.  I also tried to make it sugar-free by using Navitas White Cacao Butter but haven’t perfected the recipe yet. 

You can also add natural food colors (I used food colors from nature) to give them color or fruit flavorings to give them flavor.  I made the bunny with plain white chocolate and used lemon coloring and flavoring for the chick.  Some other ideas are pink coloring and strawberry flavor or orange coloring and orange flavoring.  I like the frontier co-op flavors for flavoring ingredients.  

Directions: 

  1. Melt white chocolate in a pot or sauté pan on low heat. 
  2. If you want white colored animals, pour the mixture into bunny/chick molds and place in the freezer until frozen (about 45 minutes). 

OR

  1. Melt chocolate and then add a sprinkle of coloring at a time into the melted chocolate until you have the desired color you want. 
  2. Once you have the desired color, add a drop of flavoring, one at a time until you have the desired flavor.  
  3. Then add mixture to bunny shaped or chick shaped molds. Place in the freezer and freeze until firm. 
  4. Remove from the freezer and serve immediately. They melt quickly! 

Let us know if you end up trying any of these chocolates and if so how you made them? 

Bibimbap

Bibimbap

Superstar Chef Donna Marino @donnamarino shared this ultra-healthy, ultra-tasty, whole food recipe that she made for a cooking demo @luvinarmsanimalsanctuary last weekend. Deliciosa!  

Did you know? Bibimbap (pronounced “bee-BIM-bop”) is a Korean rice dish meaning fresh vegetables mixed with rice and topped with a spicy Korean chili paste, Gochujang or Indonesian based Sambal Oelek, which makes it unique. 

Nutrition

This recipe is loaded with nutrition! It has an astounding 22 grams of protein in it and is an excellent source of Vitamin A (contains around 150% of our daily recommended value per serving). It is also an excellent source of calcium, iron, folate and magnesium.  Plus it is incredibly high in B vitamins!!

Here’s what Chef Donna had to say about her tasty recipe.

Another idea for a great veggie and grain bowl comes from Korean cuisine. Bibimbap bowls can easily be made plant-based by omitting the egg and any other animal products. I’ll often make these when I want to finish up odds & ends in my fridge. My favorite combination is below:

1 package of firm tofu in water (not silken tofu)

4 tsp soy sauce, tamari, or coconut aminos

1 tsp real food Gochujang (Korean chili paste) or Sambal Oelek

4 ounces mushrooms, preferably Shiitakes

4 ounces spinach

1 cubed sweet potato

1 c. edamame beans

Pickled daikon or cucumber (see below)

1 – ½ C. cooked rice. You can always use brown rice or another grain, like quinoa. I like to experiment with different kinds of rice, like red or black, to add visual interest.

Pickled cucumber or daikon

I use this quick pickling method. It’s best if the cucumber can sit at least a few hours in the mixture; overnight is ideal. You can decide on the amount of cucumber you would like to use for this part of the recipe. 

¼ c. rice wine vinegar

¼ c. water

2 tsp sweetener (can use sugar, maple syrup, date syrup or other sweetener of choice)

1 tsp salt (or to taste).

Add all ingredients to saucepan and bring the mixture to a low boil. Pour over the sliced cucumber/daikon and cover in refrigerator for several hours or overnight.

Sauce

2 tbsp Gochujang

2 tsp rice wine vinegar

1 tsp Tamari or coconut aminos

1-2 tsp toasted sesame oil

1-2 tsp maple syrup

1 clove garlic, finely chopped

Toasted sesame seeds and green onion for garnish

Instructions

Cook rice or grains and set aside.

Drain the tofu well and cut into cubes. Place in a shallow bowl or pan and pour soy sauce mixed with half the Gochujang over it. Set aside for at least 30 minutes so it can absorb the flavors. Turn the cubes over so that all sides get marinated. Mix the rest of the sauce ingredients and set aside. You’ll pour this over the final dish.

Air frying is a great way to cook vegetables and tofu without hardly any fat. You can spray some oil on the ingredients before cooking them just to keep them from drying out, or you can omit completely. In the above recipe, I’ve air fried the sweet potato and tofu. Rest of ingredients (mushrooms, edamame, spinach) I sauté in a pan.

If you don’t have an air fryer, baking the tofu is a good alternative. Set the oven to 355° F and place the marinated cubes of tofu on a baking sheet. Bake for 25-30 minutes, turning halfway.

Assemble by placing a layer of rice in a large bowl. Place vegetables on top of rice and top with pickled cucumbers; add sauce and garnish.