Friday, July 31, 2009

Chipotle-'Bacon' Corn Bread

Chipotle chiles and vegan bacon add an interesting kick to regular corn bread!

In a large bowl, combine 1 cup all-purpose flour, 3/4 cup yellow cornmeal, 3 tablespoons raw sugar, 1 teaspoon baking powder, 1 teaspoon salt, 1/2 tsp. ground cumin and 1/4 tsp. baking soda. Set aside.

For the wet ingredients, you need to make a few vegan versions of some very non-vegan things:
foremost among them, make 1 and 1/3 cups 'buttermilk' by pouring 1 tablespoon plus 1 teaspoon lemon juice into a measuring cup, then filling with plain soy milk (such as Silk) to equal 1 and 1/3 cups. Let stand 5 minutes to clabber (sour) the mixture.

Combine the 'buttermilk' in a bowl with 2 tablespoons melted vegan butter (such as Earth Balance), 1 and 1/2 tablespoons chopped canned chipotle chiles in adobo sauce (about 2 chiles), and the equivalent of one egg using egg replacer (such as Ener-G).

Don't forget you can store the rest of the chiles from the can in individual servings in an ice-cube tray in the freezer!

Add the 'buttermilk' mixture to the flour mixture and stir until moist - I actually would have characterized my batter as more than moist, nearly wet, but it set just fine during baking. Fold in 3 cooked and crumbled vegan bacon slices (such as Light Life) - cook them about a minute longer than package directions, so they are nice and crispy.

Pour the batter into an 8x8-inch baking dish coated with cooking spray and bake at 425 degrees for 18 minutes - a toothpick inserted in the center should come out clean. Let cool in the pan on a wire rack for 10 minutes, then cut into 9 squares. Each serving is 170 calories.

plain soy milk $2.49
vegan bacon $2.50

Thursday, July 30, 2009

'Omelet' with Summer Vegetables

This 'omelet' of silken tofu makes a perfect lunch or dinner for one. The original recipe called for a very light omelet of 3 egg whites and only one full egg, so to stay true to the healthy nature, I used lite silken tofu for my 'egg' batter.

First, prepare the filling. Ahead of time, thaw 2/3 cup frozen corn - although, if you forget this step, like me, the corn will thaw in the cooking that's about to follow!

Heat a saucepan over medium-high heat and coat with cooking spray. Add the corn, 1/2 cup chopped zucchini, 3 tablespoons green onions, and 1/8 tsp. salt; saute for 4 minutes. Remove the pan from heat.

In a food processor, make your 'eggs' by combining 8-ounces lite silken tofu with 1 tablespoon water and 1 tablespoon cornstarch; process to combine. Normally I would add 1/4 tsp. turmeric here as well, just for color, but since this was an egg white omelet, I left it out.

Add 2 more tablespoons water, 1/8 tsp. salt, and 1/4 tsp. black pepper to the mixture; process until smooth.

Heat a medium skillet over medium-high heat and coat with cooking spray - make sure you let it get very hot. Pour your 'egg' batter into the center of the pan - it should make a nice satisfying sizzle as it hits! Let cook for 2 minutes.

Spoon the corn mixture on to one half of the omelet; sprinkle the top of the corn mixture with 2 tablespoons shredded vegan cheese in place of Gouda (I used the vegan mozzarella from Galaxy Foods). Carefully use a spatula to flip half of the 'omelet' over the filling; cook a final 2 minutes, then slide the omelet on to a plate.

The whole omelet is 290 calories. Don't worry if things don't stay perfectly neat as your flip the omelet over - it's still going to taste the same!

frozen corn $2.99
zucchini $0.58
green onions $0.99
lite silken tofu $2.69
vegan cheese $3.39

Wednesday, July 29, 2009

Spicy Sriracha Bread

You probably recognize sriracha from the red-squeezie bottle on every Thai restaurant table. I actually didn't buy this iconic version, from Huy Fong foods, because it contains sugar. Not to worry - other brands are available! Sriracha is actually a generic name for hot chili sauce (named after a seaside city called Si Racha in Thailand), so any sauce of chili peppers, vinegar, garlic, sugar, and salt fits the bill. I bought the hot chili sauce from a company called Bali Spice, whose sugar was listed as 'raw cane sugar'.

Aside from the spicy kick, this is a simple bread to make. In a large bowl, combine 3/4 cup warm water (use a thermometer to check that the temperature is between 100 and 110 degrees), 1/4 cup sriracha, and 1 packet (about 2 and 1/4 teaspoons) of yeast. Let stand for 5 minutes.

Stir in 2 and 3/4 cups bread flour (I use the white flour from Bob's Red Mill), along with 3/4 tsp. salt and the equivalent of one egg using egg replacer (such as Ener-G). Stir until a soft dough forms, then turn out onto a floured surface and knead for 8 minutes. It's been a while since I last made a yeast bread, so here's a refresher of the simple steps for kneading: press dough down with the heel of your palm, fold in half, turn a quarter-turn on the work surface, and repeat! Add up to 1/4 cup more flour as needed to keep the dough from sticking to your hands.

Coat a large bowl with cooking spray, and place the dough in the bowl, turning to coat the top of the dough as well. Cover and let rise for 1 hour - ideally some place about 85 degrees and free from drafts.

After an hour, punch the dough down and let it rest 5 minutes. Transfer to a work surface and shape into a 14x7 inch rectangle. Tightly roll up the dough jelly-roll fashion, starting from one of the short ends, and pressing out any air pockets as you go. Pinch the ends and the seam to seal. Place the loaf, seam-side down, in an 8x4-inch loaf pan coated with cooking spray; coat the top of the dough with cooking spray too, then cover and let rise for 30 minutes.

Bake at 375 degrees for 40 minutes. Remove the loaf from the pan and place on a wire rack. Brush the top with one teaspoon melted vegan butter (such as Earth Balance), then let cool completely on the wire rack.

Slice into 14 slices of 120 calories each - this makes delicious sandwich bread!

sriracha $3.99
yeast packets $2.69
bread flour $5.99

Tuesday, July 28, 2009

Watermelon Agua Fresca

Last year I made a Strawberry Agua Fresca - but agua fresca can be any simple blend of water, fruit, and sugar. This year, pride of place goes to watermelon in this refreshing beverage.

Finely chop 1 cup of cubed, seeded watermelon, and set it aside.

Place another cup of cubed, seeded watermelon in a blender or food processor and process until smooth. Strain through a sieve over a bowl or pitcher, and discard any solids.

Stir 2 cups water, 1 tablespoon raw sugar and 1 tablespoon fresh-squeezed lime juice into the bowl, stirring until the sugar dissolves. Add the chopped watermelon that you set aside earlier, and stir to combine.

Cover and chill for at least 1 hour, although you can make it even further ahead of time and keep chilled until ready to serve. This recipe makes enough for 3 servings (1 and 1/4 cups and 80 calories each) of this delicious drink - increase quantities as needed!

Note: I used filtered water from the fridge instead of regular cold tap water so that the drink would be at its freshest and crispest.

watermelon $3.19
lime $0.59

Monday, July 27, 2009

Corn and Sun-Dried Tomato Quesadilla with 'Smoked Mozzarella'

Because this little quesadilla is a perfect portion for one, and is equally delicious warm or cold, it makes a great portable lunch for work. Simply double or quadruple the quantities as desired to serve more people. Use any vegan mozzarella in this recipe - the one from Galaxy Foods or Vegan Gourmet are both great - or even try the 'Monterey Jack' from Vegan Gourmet.

Start by heating a large skillet over medium-high heat; coat with cooking spray and add 1/3 cup corn kernels. Saute for 4 minutes, stirring occasionally - the kernels should be lightly browned. You can use fresh or frozen corn here (thaw the latter, first), but this time of year, it seems sacrilegious not to use a fresh ear!

Remove the corn from the skillet and place in a bowl. Add 1 tablespoon chopped red onion, 1 and 1/2 teaspoons sun-dried tomato flakes, 1/8 tsp. salt and 1/8 tsp. black pepper to the skillet; saute for about 1 minute, then add to the corn.

I know sun-dried tomato flakes exist, but I had the hardest time tracking them down (I went to no fewer than 7 grocery stores!) Another option that works just as well, however, is to chop a sun-dried tomato (packed without oil) very finely to equal 1 and 1/2 teaspoons.

Wipe down the skillet with paper towels (a step I forgot...) and return to the burner, still over medium-high heat. Re-coat with cooking spray. Drizzle 1/4 tsp. olive oil over one side of a 6-inch corn tortilla. Place another 6-inch corn tortilla atop the first and rub them together so the olive oil is evenly distributed. Place one tortilla, coated-side down, on the skillet. Top with 2 tablespoons shredded vegan cheese, then with the corn mixture, then with 2 more tablespoons 'cheese', and finally, with the second tortilla, coated-side up.

Cook for 2 minutes on each side. Don't worry if you're not a flipping expert, and a little bit of the filling falls out while you flip the quesadilla over - this certainly happened to me, but its easy to slide the renegade bits of corn back inside.

Remove the tortilla from the skillet and cut into 4 wedges. The whole quesadilla makes a serving for one person of 260 calories.

corn $1.00
red onion $0.37
sun-dried tomatoes (without oil) $3.99
corn tortillas $0.99
vegan mozzarella $3.39

Sunday, July 26, 2009

Lentil Couscous with Spinach

With the double-whammy of lentils and couscous, this makes a filling vegan entree! Divide it into smaller portions if you prefer a side dish, say alongside tofu steaks or grilled tempeh.

Heat a saucepan over medium heat and add 1 cup chopped onion; saute 5 minutes. Add 3 minced garlic cloves and saute 30 seconds, stirring constantly. Next add 1 cup water and 1/2 cup uncooked lentils (I chose standard green lentils, but I suppose any variety would do); bring to a boil, then reduce heat and simmer for 30 minutes.

I accidentally added my onion and garlic all at the same time - a classic case of not having read the recipe carefully enough. Luckily, it was a small error that made no difference in the final product.

Towards the end of the lentils' cook time, bring 1 cup water to a boil in a large saucepan. Gradually stir in 1/2 cup uncooked couscous and 1 tablespoon olive oil; remove from heat. Add 1o cups (about one 5-ounce package) of fresh spinach to the pan; cover and let stand 5 minutes.

Combine the lentil mixture with the spinach mixture in a large bowl, along with 1/2 tsp. salt, 1 teaspoon cumin and 1/4 tsp. black pepper.

As I mentioned, make the portions as big as you like - 2/3 a cup is a good side serving of 160 calories, but double that to make this recipe a main course.

onion $0.82
dried lentils $1.57
fresh spinach $2.50

Saturday, July 25, 2009

Tropical Breeze

If you can't actually be some place tropical this weekend, making this smoothie will at least make it taste like you're there!

In a blender, combine 2 cups mango or papaya juice, 1 and 1/2 cups cubed pineapple, 1 and 1/2 cups cubed papaya, 1/2 cup soft silken tofu, 1 tablespoon minced fresh ginger, 1 tablespoon fresh-squeezed lime juice and 1 tablespoon agave nectar (in place of honey). Process until smooth.

Given the choice, I chose mango juice over papaya juice, since the smoothie already has papaya chunks in it, and this way I got a blend of 3 tropical fruits instead of just two! But use whichever you prefer. Buying pre-chopped pineapple and papaya made this already-quick recipe even quicker and easier.

You'll have 4 one-cup servings of 160 calories each. The drink is yummiest when served ice cold. The peach color of it once blended is absolutely beautiful, too!

mango juice $3.49
pineapple $2.87
papaya $3.50
ginger $0.76
lime $0.59

Friday, July 24, 2009

Santa Rosa Plum Crumble

Over the next couple of weeks, I hope to feature each of the common stone fruits - peaches, apricots, nectarines, plums - at least once! It's the season for them, so they should be in overabundance on the shelves of your grocery store or farmer's market right now.

Tonight the star of the show is the plum. I could not find actual Santa Rosa plums for this recipe - a California variety which was not on the shelves here in New York - but any variety of plum will do - I chose black, because I've always found them a bit sweeter than the red variety.

Whichever variety you choose, cut 7 plums into 6 wedges each. Plums are easy to cut in half, by making a circle with a knife around the hard pit in the center; the two halves will then gently twist apart. The pit can then be easily removed with your hand or a spoon.

Place the plum wedges in a bowl with 2 tablespoons raw sugar and 1 and 1/2 tablespoons organic dry red wine of your choice. Cut a 2-inch vanilla bean in half lengthwise, and scrape the seeds into the bowl; toss gently to combine. Spoon the mixture into a 9-inch square baking dish coated with cooking spray and set aside.

Note: after scraping out the seeds, you can simply discard the vanilla bean. You could also, however, place it in a container of vegan sugar for vanilla-infused sugar in the future - yum! It will keep for up to 6 months

In a separate bowl, combine 6 tablespoons all-purpose flour with 1/2 cup regular oats, 3 tablespoons organic brown sugar, 3/4 tsp. grated orange rind, 1/8 tsp. salt and just a pinch of nutmeg.

Cut 2 and 1/2 tablespoons of chilled vegan butter (such as Earth Balance) into small pieces, and cut the pieces into the flour mixture using a pastry blender, 2 knives, or the back of a fork, until the mixture looks like coarse crumbs.

Sprinkle the flour mixture over the plum mixture. Bake at 375 degrees for 45 minutes.

Because this dessert is equally delicious warm or at room temperature, it's a great candidate for a night when you want to make dessert ahead of time! When you're ready to serve, spoon about 1 cup onto each of 4 dessert plates. Each serving is 290 calories.

This recipe also doubles easily if you have a summer weekend crowd!

plums $3.09
dry red wine $12.99
orange $1.07

Thursday, July 23, 2009

Easy Gnocchi with Thick Marinara Sauce

Tonight I'm trying out homemade gnocchi for the first time. These little potato dumplings - which literally mean "lumps" but which are also referred to as "pillows of love" - are a great alternative to pasta. The recipe I followed called for making the dough in a food processor, a process I have done a time or two for pie crust. However, the quantities called for this time around are too big for my food processor, and I had a feeling my blender wouldn't work quite as well. A little bit of internet research showed that I should probably be able to do just as well with my hands in a bowl, so that's how I did it.

First, however, make the marinara sauce. Heat a tablespoon of olive oil in a saucepan over medium-high heat. Add 2 cups chopped onion and 2 minced garlic cloves, and saute for 4 minutes.

Stir in 2 cups chopped, seeded plum tomato, 1/2 cup tomato puree (such as Muir Glen), 1 teaspoon raw sugar, 1/2 tsp. dried oregano, 1/4 tsp. salt, and 1 (8-ounce) can of tomato sauce (I also used the one from Muir Glen, here).

Bring to a boil, then reduce heat and simmer for about 15 minutes - the sauce will be slightly thickened. I actually made the sauce ahead of time, since things were about to get complicated with the gnocchi in a moment. Once done, I set the sauce aside, and simply reheated over low heat just before serving.

Before you begin making the gnocchi dough, place 4 quarts (yes quarts! that's 16 cups) of water in a Dutch oven and bring to a boil. It will take about as long for the water to boil as it will take you to make the gnocchi, so better start it up now!

For the gnocchi, begin by combining 1 cup hot water, 1 teaspoon salt, and the equivalent of one egg using egg replacer (such as Ener-G). Again, do this in a food processor if yours is large enough, or in a large bowl with a whisk if yours is not.

Spoon 1 cup all-purpose flour into a measuring cup, leveling with a knife. Add the flour, 2 cups instant potato flakes (such as Whole Foods' 365 brand), 1 tablespoon chopped fresh basil and 1/8 tsp. black pepper to either your food processor or your bowl. If you have a food processor, process just until a ball forms. If you are using a bowl, stir with a fork and your hands until that ball forms - and be careful because that hot water will still be quite warm.

Turn the dough out onto an unfloured work surface. Divide into 4 equal portions. Working with 1 portion at a time (cover the others, to keep them from drying), shape the dough into an 18-inch rope (like a really long breadstick). This was the part of the gnocchi that I found hardest, and I found that a combination of rolling and pinching the dough worked best, to slowly work the dough into a full 18 inches. You can also coat your hands with cooking spray if your dough is sticky, during this stage, although mine was not. Once you have a rope of 18 inches, cut into 18 equal portions with a knife. Place the gnocchi on a baking sheet coated with cooking spray and set aside.

Repeat this step with your 3 remaining dough portions (so you now have 72 gnocchi total).

Place one-fourth of the gnocchi in your boiling pot of water (i.e. 18 pieces) - you don't want too many in the pot at once, so they have enough room to rise to the surface. You can set your timer for 3 minutes, which is about how long it will take the gnocchi to cook, but there's not really a need. Gnocchi tell you themselves when they are done, by rising up and floating on the surface.

Once cooked, remove the gnocchi with a slotted spoon and place in a colander to drain. Repeat with the remaining uncooked gnocchi, 18 at a time.

When all the gnocchi are cooked, place 12 on each of 6 plates. Top each serving with 1/2 a cup of the sauce, for 6 servings of 210 calories - they are best served immediately. The original recipe, called this a side dish, but it's filling enough as is for a main dish, and you can double the portions to make it even more so!

onion $1.37
plum tomato $2.19
tomato puree $3.19
tomato sauce $1.09
potato flakes $1.99
basil $2.99

Two final things: I've never before felt the need to own a slotted spoon, but for this recipe I caved and bought one, and it really was quite necessary; it only set me back about $6. Secondly, although it is true that the recipe was 'easy', don't be fooled into thinking easy means quick. I worked on the recipe start to finish for easily an hour, so it is not a quick weeknight meal. It's fun though!

Wednesday, July 22, 2009

Grilled Corn with Creamy Chipotle Sauce

Grilled corn on the cob is a must at least once every summer - if not more often!

At least 5 hours ahead of time, make 1/2 a cup of vegan 'cottage cheese' by combining the following: 4 ounces silken tofu, 1 teaspoon lemon juice and a pinch of salt. Mash with a fork until the mixture resembles the consistency of cottage cheese, then cover and chill for about 5 hours.

Once the 'cottage cheese' is ready, you can make the delicious sauce for the corn. Place 1 canned chipotle chile (seeded and drained), 1 peeled garlic clove and 1/4 tsp. salt in a food processor; process until minced. Add the 'cottage cheese' and process until smooth, scraping down the sides of the food processor with a spatula if you need to. Add 2 tablespoons vegan mayonnaise (such as Spectrum Food's canola mayo) and 2 tablespoons plain soy yogurt (such as Whole Soy); process until smooth.

Transfer the sauce to a bowl; cover and chill until ready to serve.

Shuck 6 ears of fresh corn - boy does this bring back childhood memories, when shucking the corn was mine and my sister's job on the back patio! Grill the corn on a grill or a grill pan coated with cooking spray over medium-high heat if you are apartment-bound (as I am), for ten minutes, turning frequently.

Serve 1 ear of corn with 2 tablespoons of the sauce for 6 side servings of 120 calories. Serve with plenty of napkins, because the sauce is nice and messy!

Don't forget my storage trick for canned chipotle chiles! Because you only need one for this recipe, store the rest in single "servings" in an ice cube tray, and reserve in the freezer for your next use.

silken tofu $2.39
plain soy yogurt $0.99
corn $4.98

Tuesday, July 21, 2009

Chocolate Chip Zucchini Bread

Have a bumper crop of zucchini? Time for zucchini bread!

In a bowl, combine 3/4 cup raw sugar with 3 tablespoons canola or vegetable oil and the equivalent of two eggs using egg replacer (such as Ener-G). Beat at low speed until blended. Stir in 1 cup applesauce - I used the unsweetened applesauce from Whole Foods' 365 brand.

Lightly spoon 2 cups all-purpose flour into measuring cups and level with a knife. Combine the flour in a bowl with 2 tablespoons unsweetened cocoa powder, 1 and 1/4 tsp. baking soda, 1 tsp. cinnamon and 1/4 tsp. salt.

Add the flour mixture to the sugar mixture, stirring just until moist. Stir in 1 and 1/2 cups shredded zucchini (that's about one medium- to large-sized zucchini), and 1/2 cup chocolate chips - Whole Foods' 365 brand makes semisweet vegan chocolate chips that are delicious, and I find them much preferable to the carob chips on the market.

Spoon the batter into a 9x5-inch loaf pan coated with cooking spray, and bake at 350 degrees for one hour - a toothpick inserted in the center should come out clean.

Let cool in the pan on a wire rack for 10 minutes, then remove from the pan and cool completely on a wire rack. Slice into 16 servings, each of which is 170 calories.

canola oil $4.69
applesauce $2.99
unsweetened cocoa $9.99
zucchini $1.00
chocolate chips $2.99

Monday, July 20, 2009

Summer Baked Beans

Make these baked beans at your next summer get-together - the addition of fresh vegetables makes them lighter than other baked bean recipes.

Ahead of time, place 1/2 pound dried pinto beans in a bowl; cover with water to 2 inches above the beans, then cover and let stand at least 8 hours, and up to overnight. Drain the beans.

Place the beans in a saucepan with 1/4 tsp. crushed red pepper and 4 and 1/2 cups water. Bring to a boil, then reduce heat and simmer for 1 hour and 15 minutes. Drain the beans over a bowl, reserving 1/2 a cup of the cooking liquid.

Place the drained beans, the reserved liquid and 1/4 tsp. salt in a pot - I wish I had a pretty Creuset Dutch oven for this recipe, but my casserole dish worked just as well. Set aside, but cover, in order to the beans warm.

Meanwhile, heat a tablespoon of olive oil in a medium skillet over medium-high heat. Add 2 cups chopped onion and 1/4 tsp. salt; cover and cook for 15 minutes, stirring occasionally.

Add 1 cup chopped red bell pepper and 2 small minced garlic cloves (or 1 large minced clove); cook for 1 and 1/2 minutes, stirring frequently. Add 1 and 1/2 cups chopped tomato, and continue cooking for 1 and 1/2 minutes, still stirring frequently.

Remove from heat and stir in 2 tablespoons organic brown sugar, 1 tablespoon chopped fresh mint, 3/4 tsp. paprika and 1/8 tsp. black pepper.

Combine the onion mixture with the bean mixture - I recommend at least a 2-quart casserole dish. I managed to fit this recipe in my 1.5-quart dish, but stirring had to be done very delicately. (Note: the original recipe called for an additional 1/4 tsp. of salt here as well, but since there was already 1/2 tsp. of salt total so far, I left it at that - I try to keep sodium levels down! Add the extra bit if you like, though).

Cover and bake at 325 degrees for 1 hour. Stir in a teaspoon and a half of balsamic vinegar just before serving.

3/4 of a cup is 250 calories - that will give you 5 side servings, but make the portions a little bigger for vegans and vegetarians in the crowd!

pinto beans $1.07
onion $0.95
red bell pepper $1.35
garlic $0.45
tomato $1.85
mint $1.99

Sunday, July 19, 2009

Blueberry Gingerbread Cake

Why wait until Christmas for gingerbread? Make a summery version with the addition of fresh blueberries.

Place 1 cup blueberries in a bowl and sprinkle with 2 tablespoons of all-purpose flour, tossing to coat. Set aside.

Lightly spoon 2 cups all-purpose flour into measuring cups, leveling with a knife, and combine in a bowl with 1 teaspoon baking soda, 1 teaspoon cinnamon, 1/2 tsp. salt, and 1/2 tsp. ground ginger, stirring to combine.

In a large bowl, combine 1 cup raw sugar, 7 tablespoons of melted vegetable shortening (melt it in a small skillet over low heat; I use the certified vegan shortening from Earth Balance), 3 tablespoons molasses and the equivalent of one egg using egg replacer (such as Ener-G). Beat with a mixer until well blended.

Make 1 cup of 'buttermilk' by combining one cup plain soy milk (such as Silk) with 1 tablespoon lemon juice, and whisking to combine. Let stand for 5 minutes to clabber (sour) it.

Add the flour mixture and the 'buttermilk' alternately to the sugar mixture, starting and ending with the flour mixture, and stirring well after each addition. Gently fold in the blueberry mixture.

Pour the batter into a 13x9-inch baking dish coated with cooking spray. Bake at 350 degrees for 30 minutes - a toothpick inserted in the center should come out clean.

Now divide into 15 slices and enjoy! Each slice is 200 calories.

blueberries $4.99
plain soy milk $2.49

Saturday, July 18, 2009

Bell Pepper and 'Fresh Mozzarella' Couscous

This dish makes a perfect lunch for 1.

Bring 1/2 cup water to a boil in a saucepan, and gradually stir in 1/3 cup dry couscous and 1/8 tsp. salt. Remove from heat, cover, and let stand 5 minutes.

Fluff with a fork, then combine the couscous in a bowl with 1/4 cup chopped bottled roasted red bell pepper, 1/4 cup chopped canned artichoke hearts (rinsed and drained), 1/4 cup cubed vegan mozzarella (either Galaxy Foods or Vegan Gourmet works well here), 1 tablespoon chopped fresh basil, 1 tablespoon balsamic vinegar, 1 teaspoon olive oil, 1/8 tsp. black pepper and two, chopped and pitted kalamata olives.

Toss to combine, then cover and chill. The two-cup serving is 410 calories.

bottled roasted red bell pepper $2.49
canned artichoke hearts $2.69
basil $2.49
kalamata olives $5.99

Friday, July 17, 2009

Citrus-Spiked Jicama and Carrot Slaw

Try this alternative to coleslaw next time you go on a summer picnic! You can use a mandolin to julienne the jicama and carrot, but I actually had a hard time using mine. Instead, I got into one of my meditative chopping moods and devoted some time to slicing both very thinly into matchsticks. The alternative is to coarsely shred the veggies - or even buy pre-cut matchstick carrots!

In a bowl, combine 4 cups julienne-cut and peeled jicama, 2 cups julienne-cut (and, one assumes, peeled) carrot, 1/2 cup thinly sliced red onion, 1/4 cup orange juice, 1 teaspoon grated lime rind, 3 tablespoons fresh-squeezed lime juice, 1 and 1/2 teaspoons raw sugar, and 1/4 tsp. salt.

Let marinate for at least 15 minutes. You can actually make the recipe this far up to a day ahead and store in the fridge.

Just before serving, stir in 1 tablespoon chopped cilantro.

1 cup of slaw is 70 calories. Garnish with extra cilantro sprigs if you like!

jicama $4.98
carrot $1.59
orange juice $1.99
lime $0.66
cilantro $1.69

Thursday, July 16, 2009

Grilled Summer Squash

Grill this outdoors if you're lucky enough to be able to! My stove-top grill pan does the job in a pinch, though I did have to grill in batches. But can you believe those grill-marks in the photo come from a pan??

In a 13x9-inch baking dish, combine 1/4 cup lemon juice, 1/4 cup plain soy yogurt (such as Whole Soy), 1 tablespoon olive oil, 2 teaspoons chopped fresh rosemary, 1/2 tsp. salt, 1/2 tsp. black pepper, and 2 minced garlic cloves - I actually had 3 very small garlic cloves, so figured those would equal 2 regular-sized ones.

Cut 3 small yellow squash (about 1 pound total) and 3 small zucchini (also about 1 pound total) each in half lengthwise, and make 3 (1/4-inch deep) slits across each cut side.

Plate the squash and zucchini, cut-sides down, in the marinade and let stand at room temperature for 15 minutes.

Place the squash and zucchini on a grill rack coated with cooking spray (or grill pan over medium-high heat coated with cooking spray) and grill for 5 minutes on each side. Discard the marinade.

Once cooked, place the grilled vegetables on a serving platter and sprinkle evenly with another 1/4 tsp. salt. 2 squash halves is a side serving of 50 calories.

plain soy yogurt $0.99
rosemary $2.49
summer squash $2.17
zucchini $2.57

Wednesday, July 15, 2009

Zucchini-Spinach Bisque

Like the Asparagus-Potato Soup I made earlier this week, take advantage of fresh summer produce for this creamy bisque!

In a large saucepan, combine 4 and 1/2 cups chopped zucchini with 2 cups vegetable broth, 1 cup chopped red onion, 3/4 cup chopped celery, 2 tablespoons Madeira wine, 1/4 tsp. salt, 1/2 tsp. chopped fresh dill, 1/8 tsp. black pepper, a dash of nutmeg, and one minced garlic clove.

Bring to a boil, then reduce heat and simmer for 20 minutes. Add one (6-ounce) package of fresh baby spinach and cook for one minute until the spinach wilts.

Let cool for 5 minutes before transferring to a blender. Pulse until coarsely pureed - about 6 pulses. (Note: doing this in two batches is easier, so the blender isn't too full!)

Transfer the pureed soup to a bowl and stir in 1/2 cup plain soy creamer (such as Silk). Ladle 1 cup of soup into each of 6 bowls, and top each bowlful with 4 teaspoons of shredded vegan cheese in place of Asiago - I used the vegan mozzarella from Galaxy Foods. Each serving is 100 calories.

Full confession: I forgot a very important step for this bisque - the spinach! So what I did, when I realized my mistake, was to heat a large Dutch oven over medium heat, and wilt the spinach for about 2 minutes. I then pulsed it separately in a food processor (I had already washed and put away my blender), then stirred it in to the rest of the soup. This method worked fine, but of course follow the original recipe before trying my alternate version!

zucchini $2.57
vegetable broth $2.69
red onion $1.58
celery $2.99
dill $1.99
baby spinach $2.50
plain soy cream $1.99
vegan cheese $3.39

Tuesday, July 14, 2009

Triple Berry Freeze

Make this simple smoothie after an afternoon workout!

In a blender, combine 2 cups chilled sparkling water with 1 cup lemon sorbet - as with the last time I needed sorbet for a recipe, I used Ciao Bella. Blend until smooth.

Add 1/2 cup frozen raspberries, 1/2 cup frozen blueberries, 1/2 cup frozen blackberries, and 1 tablespoon agave nectar (in place of honey). Blend until smooth.

You'll have 4, one-cup servings of 110 calories each. Talk about antioxidants!

Note: I actually blended everything together all in one round, which worked just as well.

sparkling water $1.50
frozen raspberries $4.39
frozen blueberries $3.99
frozen blackberries $2.99

Monday, July 13, 2009

Asparagus-Potato Soup

Take advantage of fresh asparagus for this soup. Potatoes and soy milk both make it thick and creamy.

Combine 1 cup plus 6 tablespoons vegetable broth in a saucepan with 1 and 1/4 cups cubed and peeled red potato and 6 tablespoons chopped onion. Bring to a boil, then reduce heat and simmer for 12 minutes.

Add 1 and 1/2 cups (1-inch) slices of asparagus and cook for 3 minutes.

Let the soup cool for 5 minutes before transferring to a blender and puree until smooth. Return to the saucepan.

Add 1/2 cup vanilla soy milk (such as Silk), 1/4 cup vanilla soy yogurt (either Silk or Whole Soy), 1/2 tsp. lemon juice, 1/4 tsp. salt, and 1/8 tsp. black pepper. Bring to a simmer over medium heat (but don't let it boil!), stirring occasionally.

Once warmed all the way, ladle 1 cup of soup into each of 3 bowls. Asparagus tips make a pretty garnish! Each bowlful is 120 calories. Make it a dinner alongside vegan grilled cheese sandwiches.

vegetable broth $2.69
red potatoes $0.69
asparagus $4.19
vanilla soy milk $1.69
vanilla soy yogurt $1.09
lemon juice $2.99

Sunday, July 12, 2009

Cool Melon Sipper

Make this smoothie on a warm summer day!

Place 1 cup cubed cantaloupe and 1 cup cubed honeydew on a baking tray, and freeze for two hours.

Combine the frozen melon in a blender with 1 cup unfrozen cubed honeydew, 1 cup unfrozen cubed cantaloupe, 1/2 cup water, 1 cup vanilla soy ice cream (such as Soy Delicious Creamy Vanilla), and 6 fresh mint leaves. Blend until smooth - you may have to stir things a few times before the blending gets going, because the frozen melon cubes stuck to the blender blades a bit.

Pour into tall glasses and enjoy! One cup is 170 calories - this recipe makes enough for 3 servings.

honeydew $5.99
cantaloupe $2.49
vanilla soy ice cream $6.79

Saturday, July 11, 2009

BLT Bread Salad

This recipe draws the inspiration for its ingredients from the classic trio in a BLT sandwich, but instead of using real bacon, I'm using the Smart Bacon from LightLife - and turning the whole thing into a salad!

Cube 6 cups-worth of French bread into 1/2-inch cubes - the original recipe said this would be about 4 ounces, but I'm not sure what kind of French bread they were using, because I needed 7 ounces! Arrange the bread cubes in a single layer on a baking sheet; lightly coat the cubes with cooking spray. Bake at 400 degrees for 10 minutes, stirring half way through.

In a large bowl, combine 1/4 cup white wine vinegar, 2 tablespoons water, 2 tablespoons vegan mayonnaise (such as Spectrum's canola mayo), 2 and 1/2 teaspoons raw sugar, 2 teaspoons olive oil, 1/4 tsp. salt, 1/4 tsp. black pepper, and 1/8 tsp. ground red pepper. Stir well with a whisk.

Add 3 cups torn curly leaf lettuce, 2 cups chopped and seeded tomato, and the bread cubes to the bowl with the dressing, tossing to coat. (Note: I actually did this in reverse, combining the three salad ingredients and then drizzling with the dressing - that worked too!)

Sprinkle the top of the salad with 2 tablespoons sliced green onions and 4 slices of crumbled vegan bacon (cook them for about 3 minutes over medium-high heat first, in a skillet coated with cooking spray, then crumble).

1 and 1/3 cups of salad is 160 calories.

French bread $1.29
vegan mayonnaise $3.99
curly leaf lettuce $1.99
tomatoes $3.26
vegan bacon $3.39

Friday, July 10, 2009

Spiced Blueberry Muffins

Eat these muffins while you're warm - the blueberries are melt-in-your-mouth!

Spoon two cups all-purpose flour into a measuring cup and level with a knife. Place the flour in a large bowl and add 3/4 cup raw sugar, 1 tablespoon baking powder, 1/2 tsp. salt, 1/2 tsp. ground cinnamon, 1/8 tsp. ground nutmeg and 1/8 tsp. ground cloves. Stir to combine and form a well in the center of the mixture (for adding your wet ingredients later!)

Place 1 and 1/2 cups fresh blueberries in a bowl and sprinkle with 1 tablespoon flour, tossing to coat, set aside.

In a bowl, place 1/3 cup vegan butter (such as Earth Balance) and 8 ounces of vegan cream cheese (Such as Tofutti) - let both soften at least a little bit before hand, then beat for 1 minute until smooth. Add 1/2 cup plain soy milk (such as Silk), the equivalent of 2 eggs made with egg replacer (such as Ener-G) and 1 teaspoon vanilla extract. Beat until combined.

Add the 'cream cheese' mixture to the flour mixture, stirring just until combined; fold in the blueberry mixture.

Spray 14 muffins cups lightly with cooking spray, and divide the batter evenly among them. Sprinkle evenly with 1 and 1/2 tablespoons raw sugar.

Bake at 425 degrees for 15 minutes. Place the pans on a wire rack and let cool in the pans for 5 minutes, then remove from the pans and place the muffins on a wire rack - but like I said eat them while they're warm!

Confession: I realized why my muffins didn't rise as much as I wanted - I only used a teaspoon of baking powder, not a tablespoon!

sugar $4.99
blueberries $4.99
vegan cream cheese $3.79
plain soy milk $2.49

Thursday, July 9, 2009

Stuffed Portobellos

This delicious main dish comes together quickly... simply round out the meal with a salad and some bread or wild rice.

Remove the stems and scrape the black gills from 6 (4-inch) portobello mushroom caps, and place on a baking sheet coated with cooking spray. Set aside.

The recipe called for 1 and 1/3 cups frozen soy crumbles (thawed) for the stuffing. I had a bit of a dilemma deciding which brand of soy crumbles to use. Normally, I would go with the ones from LightLife, which are certified vegan; however, theirs are not frozen, but rather refrigerated, and seemed a little different from what this recipe called for.

Among frozen brands, Boca makes Vegan Soy Protein Crumbles which seemed to fit the bill, so that's what I chose. If you are shopping in the frozen aisle, make sure to check ingredients. For example, Morningstar Farms makes soy crumbles, but they contain milk and egg whites!

Combine your thawed soy crumbles in a bowl with: 3/4 cup canned diced tomatoes (drained), 1/2 cup minced green onions, 2 tablespoons chopped parsley, 2 tablespoons grated vegan cheese in place of Parmesan (such as the vegan mozzarella from Galaxy Foods), 2 tablespoons vegan cream cheese (such as Tofutti's Better than Cream Cheese), 1 teaspoon dried Italian seasoning, 1/4 tsp. salt, 1/4 tsp. black pepper, and 1 minced garlic clove.

Stuff each mushroom cap with about 1/3 a cup of the mixture. Bake at 350 degrees for 30 minutes.

Each stuffed mushroom is 130 calories.

portobello caps $6.98
frozen soy crumbles $3.00
canned diced tomato $2.19
green onions $0.99
vegan cheese $3.39
garlic $0.39

Wednesday, July 8, 2009

Spicy Mango-Orange Slush

Use fresh ripe mango in this recipe! You'll need about 2 medium-sized ones. It took me a while to get the hang of cutting a mango to reap the most fruit, but I think I finally have it down. Peel the mango, then cut along the two slightly-flattened sides with a knife - the seed doesn't extend out in this direction, so you'll get the bulk of the fruit here. Then cut the thin pieces remaining on the rounder edges away from the seed. Chop into cubes and freeze.

Place 2 cups cubed frozen mango in a blender with 1 cup orange juice, 1/2 cup chilled sparkling water, 1 teaspoon grated lime rind, 2 tablespoons fresh-squeezed lime juice and 1/8 tsp. ground red pepper - that last is the key to this recipe, giving it a nice kick!

Blend until smooth. Pour 1 and 1/3 cups of the drink into each of 2 glasses; each beverages is 140 calories.

Note: I actually didn't have time to freeze the mango cubes, so simply added them fresh - the drink was still delicious!

mango $3.58
sparkling water $1.75
lime $0.60

Tuesday, July 7, 2009

Golden Summer Soup

This recipe comes from Daniel Orr, the former chef at the Cuisinart Resort and Spa in the Caribbean - and I didn't have to alter a thing to make it vegan! It relies completely on the beautiful summer bounty happening in your garden - or a garden near you - right now. Do all of your chopping and prep work ahead of time!

Heat a Dutch oven over medium-high heat and coat with cooking spray. Add 2 minced garlic cloves and saute for 15 seconds. Add 8 cups chopped yellow tomato, 3 cups chopped Vidalia onion (or other sweet onion of your choice), 2 cups fresh corn kernels (about 3 ears), and 1 cup chopped yellow bell pepper.

Bring to a boil. This step sounded counter-intuitive to me, since it's really only vegetables in your pot, not liquid, but it is the liquid from the tomatoes that will begin to bubble and boil - if you need to, stir a little well down to the bottom so you can see the liquid, because you will have a large mass of vegetables sitting on top at the moment!

Once it boils, reduce heat and simmer for 15 minutes, stirring occasionally.

Transfer half of the soup to a blender and puree until smooth. Press the pureed mixture through a fine sieve over a bowl; reserve the liquid and discard the solids. Repeat with the other half of the tomato mixture. You'll wind up with about 5 cups of liquid.

Stir 1/2 tsp. salt, 1 tsp. grated lemon rind, 1/2 tsp. black pepper and 1/2 tsp. hot sauce into the resulting soup. Set aside.

In a small dish, mix together 1 tablespoon chopped fresh chervil, 1 tablespoon chopped fresh chives, 1 tablespoon chopped fresh basil and 1 tablespoon chopped flat-leaf parsley. I was delighted because this is the first time I've used chervil in a recipe - it looks like a delicate, miniature version of parsley (and indeed, the two plants are related).

Ladle 1 and 1/4 cups of soup into each of 4 bowls. Top each serving with 1 tablespoon of the herb mixture and 1/4 cup halved grape or cherry tomatoes. Each serving is 210 calories.

p.s. you can see more about Daniel Orr at his website:

yellow tomato $13.01
Vidalia onion $1.54
fresh corn $1.32
yellow bell pepper $2.07
lemon $0.99
chervil $3.29
chives $2.49
flat-leaf parsley $1.69
grape tomatoes $3.49

Monday, July 6, 2009

White Bean Dip

If you have guests coming over last-minute, whip up this simple dip - it comes together in minutes.

Rinse and drain one (15-ounce) can of cannellini beans. Combine in a food processor with 1/4 cup chopped cilantro, 1 tablespoon fresh-squeezed lime juice, 1 and 1/2 teaspoons chopped canned jalapeno peppers (I bought Whole Foods' 365 brand, which does not include sugar in the ingredient list), 3/4 tsp. soy sauce (preferably a low-sodium variety), 1/2 tsp. olive oil, 1/8 tsp. chili powder, and one minced garlic clove. Puree until smooth.

Spoon into a bowl and sprinkle the top with 2 tablespoons chopped and seeded plum tomato and 2 tablespoons minced green onions. This is delicious with baked tortilla chips!

A 1/4 cup of dip is 100 calories. If you like, you can puree the ingredients together and store in the fridge until ready to serve; sprinkle with the tomato and the green onions just before serving.

cilantro $1.69
lime $0.59
canned jalapeno pepper $0.99
cannellini beans $0.89
plum tomato $0.46
green onions $0.99

Sunday, July 5, 2009

Zesty Garden Sauce

Take advantage of fresh summer vegetables to make this sauce - bonus points if they're from your own garden! The sauce is delicious tossed over any pasta of your choice, or even to stuff a baked potato.

Peel enough tomatoes to yield 4 cups chopped (about 2 and 1/4 pounds), by marking an X on the bottom of each tomato with a knife, placing the tomatoes in a pot of boiling water for 1 minute, then plunging in ice water - the skins will slip right off! Coarsely chop to equal 4 cups, and place in a colander in the sink. Sprinkle with 1/4 tsp. salt and toss well; let drain for half an hour.

Melt a teaspoon and half of vegan butter (such as Earth Balance) in a saucepan over medium-high heat. Add 1 cup chopped onion and saute 4 minutes. Add 1/2 tsp. minced garlic and saute 30 seconds.

Add the drained tomatoes, 1 and 1/2 teaspoons chopped fresh basil, 1/4 tsp. chili powder, 1/8 tsp. black pepper, and just a dash of ground red pepper. Bring to a boil, then reduce heat and simmer for 15 minutes.

Stir in 1/2 cup chopped zucchini, 6 tablespoons chopped red bell pepper, and 1/4 cup chopped green bell pepper; continue simmering for 5 minutes.

1 cup of sauce of 80 calories.

tomatoes $4.72
basil $2.49
zucchini $0.45
red bell pepper $1.90

Saturday, July 4, 2009

Ginger-Lemon Tonic

I could give you a vegan barbecue recipe for the 4th of July, but instead I have to put up this delicious drink recipe - perfect for sipping poolside!

Grate 4 tablespoons of fresh, peeled ginger. Set one tablespoon aside. Place the other 3 tablespoons of ginger on several layers of damp cheesecloth, and squeeze over a bowl to extract the juice. Place two tablespoons of the resulting ginger juice in a blender and discard any remaining juice and the pulp.

Add the reserved grated tablespoon of ginger to the blender, along with 1 cup chilled apple juice (or apple cider, if you prefer) and process until smooth. Add another cup of apple juice/cider, and 1/3 cup frozen lemon sorbet; process until smooth and quite frothy.

This makes enough for 2 servings of 1 and 1/2 cups and 150 calories each. You can garnish with lemon slices, for a pretty presentation.

I had a bit of trouble choosing my lemon sorbet, since although sorbets are dairy free, they do still contain sugar, and I was worried the sugar wouldn't be vegan! The sorbet I brought home was from Ciao Bella. Although I did not hear back from a customer service rep when I wrote in to inquire about the vegan-ness of their product, I did find numerous websites where my fellow vegans recommend Ciao Bella sorbets as one of their favorite frozen desserts. If it's good enough for other vegans, it's good enough for me! So along that line, check out their other flavors of sorbet as well, since they have a broad line - just don't eat their ice cream, because that contains dairy!

Another note: I was a bit short on ginger - it takes a bigger root than I thought to yield 4 grated tablespoons! - so I only had 1 tablespoon of ginger juice to add to my blender, instead of 2. However, I found that the tonic was quite ginger-y enough for my taste with just that little bit, so if you don't like an overly-ginger sensation, I recommend only using that much.

apple juice $1.99
ginger $0.39
lemon sorbet $3.99

Friday, July 3, 2009

Chipotle Macaroni and 'Cheese'

Chipotle chiles in adobo sauce add a nice kick to this vegan mac and cheese. I learned a great trick last time I bought a can. Since a recipe very rarely (rd: never) calls for the whole can (typically sold in 7-ounce portions), it can be tough to store the remaining chiles and sauce! However, if you scoop one chipotle chile and about a teaspoon of adobo sauce into each portion of an ice cube tray, you can freeze for months, and simply thaw one batch at a time as needed! The brand that I had "on ice" is Casa Fiesta, which doesn't contain sugar, and thus runs no risk of bone char filtration. So if you currently have frozen chipotle chiles in adobo sauce, make sure to thaw one batch ahead of time for this recipe!

The other thing you'll want to do ahead of time is make the vegan version of cottage cheese, since the recipe calls for one cup of it. In a bowl, combine 8 ounces silken tofu, 2 teaspoons lemon juice and a generous pinch of salt. Mash with a fork until it resembles the consistency of cottage cheese. Cover and refrigerate - ideally for 5 hours, but mine was fine after only 3 hours since I got a late start.

When it's recipe time, the first thing to do is chop your chipotle chile to equal one tablespoon and to set aside 1 teaspoon of adobo sauce.

Melt 1 tablespoon of vegan butter (such as Earth Balance) in a Dutch oven over medium-high heat. Add the chopped chipotle chile, 1/2 cup finely chopped onion, 1/2 cup finely chopped green bell pepper and one minced garlic clove; cook for 4 minutes, stirring frequently.

Sprinkle 2 tablespoons all-purpose flour over the mixture, and cook for 30 seconds, stirring constantly. Reduce the heat to medium and add one (14-ounce) can of diced tomatoes and green chiles (such as Whole Foods' 365 brand) and cook for 3 minutes.

Add the teaspoon of adobo sauce, 4 cups of hot cooked elbow macaroni (you'll want about 2 cups dry to make those 4 cups cooked), 2 cups shredded vegan cheddar (such as Galaxy Foods), the 'cottage cheese' that you have previously made, 1 cup plain soy milk (such as Silk), 1/4 cup grated vegan cheese in place of Parmesan (try the vegan mozzarella from Galaxy Foods), and the equivalent of one egg using egg replacer (such as Ener-G). Stir to combine.

Spoon the pasta mixture into a 2 quart (11x7-inch) baking dish. Sprinkle the top with 3 tablespoons dry breadcrumbs. Why wouldn't breadcrumbs be vegan, but the panko breadcrumbs from Edward & Sons are certifiably so.

Bake at 350 degrees for 30 minutes - it will be nice and bubbly!

You'll have 6, one-cup servings of 330 calories each.

onion $0.62
green bell pepper $1.12
canned diced tomatoes and green chiles $0.99
vegan cheddar $3.39

Thursday, July 2, 2009

Blackberry-Peach Smoothie with Walnuts

My smoothie kick continues! This time, I'm taking advantage of fresh blackberry season. Let me just give you a run-down of the nutritional powerhouse that you're about to drink: antioxidants and fiber in the berries, potassium in the peaches, omega-3 fatty acids in the walnuts, vitamin C in the orange juice, and of course the health benefits of soy from the silken tofu. Drink up!

In a blender, combine 2 cups frozen sliced peaches, 1 cup blackberries, 1 cup orange juice, 3/4 cup chopped soft silken tofu (about 4 ounces), 1/4 cup agave nectar (in place of honey), and 2 tablespoons fresh-squeezed lemon juice. Process until smooth.

Pour 1 cup of smoothie into each of 3 glasses. Top each serving with 2 teaspoons chopped walnuts. Each drink is 240 calories. This is great for breakfast or as a midday snack - say, after a great workout!

frozen sliced peaches $2.99
blackberries $2.99
soft silken tofu $2.39
agave nectar $3.00

Wednesday, July 1, 2009

Corn Bread with Fresh Corn

The fresh corn kernels in this skillet-cornbread make all the difference!

Cut the kernels from 2 ears of corn and place in a bowl. Using the dull side of a knife, scrape the remaining pulp from the cobs. The original recipe said that this would release some "milk" from the cob as well. I'm not quite sure what that meant, but using a dull knife against the pulp did result in a tablespoon or two of pulpy mixture from each cob. Add that to the kernels.

Melt a tablespoon of vegan butter (such as Earth Balance) in a medium skillet over medium-high heat. Add the corn mixture and saute for 2 minutes. Place half of the mixture in a food processor or blender - depending on how large your ears of corn were, this will be about 1/4 cup to 1/2 cup. Add 1/2 a cup plain soy milk (such as Silk) and puree until smooth. Transfer both the pureed corn and the sauteed corn to a medium bowl and set aside.

Meanwhile, preheat the oven to 400 degrees. Drizzle 1 and 1/2 teaspoons vegetable or canola oil into a 9-inch cast-iron skillet and place it in the oven to preheat for 10 minutes.

Measure out 1 and 1/2 cups yellow cornmeal and 1 cup all-purpose flour, by spooning into measuring cups and leveling with a knife. Combine the two flours in a large bowl with 1/4 cup raw sugar, 1 tablespoon baking powder and 1 tsp. salt. Set aside.

To the bowl with the corn mixture, add 1 and 1/2 tablespoons vegetable or canola oil, 1 and 1/4 cups plain soy milk, and the equivalent of two eggs using egg replacer (such as Ener-G; whisk the 'eggs' until slightly frothy before adding to the bowl). Stir to combine.

Make a well in the center of the dry ingredients, and pour in the wet ingredients, stirring just until combined. Pour the batter into the preheated skillet, and bake at 400 degrees for 25 minutes - a toothpick inserted in the center should come out clean.

Slice into 12 wedges, each of which is 190 calories.

corn on the cob $0.66
plain soy milk $2.49
all-purpose flour $3.99

The Vegan Pantry

  • Vegan yogurt - Whole Soy
  • Vegan milk - Silk
  • Vegan Feta - Sunergia
  • Vegan Cheese - Galaxy Foods
  • Vegan Eggs - Ener-G
  • Vegan Butter - Earth Balance