In a diet rich in whole grains, legumes, vegetables and fruits, one is almost assured of getting an optimal amount of a broad range of vitamins and minerals. A plant-based diet is almost by definition high in fiber, another great benefit. And it's not difficult to get your daily dose of valuable omega-3 fatty acids with one to two tablespoons of flaxseed or hempseed oil, or a handful of walnuts or hemp nuts...
Nearly Instant Thai Coconut Corn Soup
When I first came up with this soup, I was looking to make something speedy to serve with a main-dish salad. And speedy it is, taking only about fifteen minutes from start to finish, yet it tastes like a long-simmering soup. At first, I thought I was imagining things, but I've made it many times since, that's just how long it takes. The tiny bit of red curry gives it ample heat; if you'd like a spicier soup, use more, and for a less spicy effect, omit the red curry altogether.
6 servings
- 1 tablespoon light olive oil
- 3 cloves garlic, minced
- 4 to 5 scallions, thinly sliced
- 1 medium red bell pepper, cut into short, narrow strips
- Two 14- to 15-ounce cans light coconut milk
- 1 ½ cups rice milk
- One 16-ounce bag frozen corn
- 2 teaspoons good-quality curry powder
- ¼ teaspoon Thai red curry paste, or to taste
- 1 teaspoon salt, or to taste
- ½ cup minced fresh cilantro
1. Heat the oil in a small soup pot. Add the garlic, the white parts of the scallions, and the bell pepper. Sauté over medium-low heat until softened and golden, 2 to 3 minutes.
2. Add the coconut milk, rice milk, corn, curry powder, and the green parts of the scallions. If using the curry paste, dissolve it in a small amount of water before adding to the soup.
3. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 5 minutes. Season with salt and remove from the heat.
4. Serve, passing around the cilantro for topping.
Calories: 225 Total fat: 12 g Protein: 3 g
Carbohydrates: 31 g Fiber: 3 g Sodium: 435 mg
Seitan and Polenta Skillet with Fresh Greens
There's something enticing about the seitan/polenta synergy, and with the addition of greens, the result is a great-looking, hearty dish.
4 to 6 servings
- One 18-ounce tube polenta
- 1 ½ tablespoons olive oil
- Cooking oil spray, optional
- 1 tablespoon reduced-sodium soy sauce
- 1 pound seitan, cut into bite-size pieces or strips
- 4 large or 6 medium stalks bok choy, with leaves, sliced crosswise
- 5 to 6 ounces fresh baby spinach
- 4 scallions, sliced
- 1 tablespoon balsamic vinegar, or more to taste
- ¼ cup sliced oil-packed sliced sun-dried tomatoes, optional
- Salt and freshly ground pepper to taste
1. Cut the puckered ends off the polenta, then slice ½ inch thick. Cut each slice into 4 little wedges.
2. Heat a wide nonstick skillet. Add a drop of the oil and spread it around with a paper towel to create a very light coat, or use cooking oil spray. Add the polenta wedges; cook in a single layer over medium heat until lightly browned, about 5 minutes on each side.
3. Transfer the polenta to a plate. Heat the oil and soy sauce slowly in the same skillet. Before they get too hot, add the seitan and stir well. Raise the heat to medium-high and sauté, stirring frequently, for 5 minutes. Stir in the bok choy, spinach, and scallions, then cover and cook until just wilted, 1 to 2 minutes.
4. Sprinkle in vinegar to taste. Gently fold in the polenta wedges and sun-dried tomatoes, if using. Season with salt and pepper and serve at once.
Calories: 332 Total fat: 9 g Protein: 34 g
Carbohydrates: 29 Fiber: 5 g Sodium: 1170 mg
Our Favorite Chocolate Cake
This recipe is one of those that has been passed around from person to person, its origin unknown. I've tinkered with it, replacing margarine with oil, and adding whole wheat pastry flour. I also concocted the simple frosting, which makes this moist cake totally delectable. Our extended family's favorite cake for birthdays and other special occasions, this demands just minutes of hands-on time.
Makes one 9-inch round cake, 8 generous or 12 smaller wedges
- Oil for the pan
- ¾ cup whole wheat pastry flour
- ¾ cup unbleached white flour
- 1 cup natural granulated sugar
- 3 tablespoons unsweetened cocoa powder
- 1 teaspoon baking powder
- 1 teaspoon baking soda
- ½ teaspoon salt
- ¼ cup safflower oil
- 1 tablespoon apple cider vinegar
- 1 teaspoon vanilla extract
Frosting:
- ½ cup vegan chocolate chips
- 1 heaping tablespoon peanut, cashew, or other nut butter
- 3 tablespoons rice milk
1. Preheat the oven to 300°F. Lightly oil a 9-inch round cake pan.
2. Combine the flours, sugar, cocoa, baking powder, baking soda, and salt in a mixing bowl. Stir until well combined.
3. Make a well in the center of the dry ingredients and pour in 1 cup warm water, the oil, vinegar, and vanilla. Stir with a wooden spoon until the dry ingredients are moistened, then beat vigorously with a whisk until the batter is smooth.
4. Pour the batter into the prepared pan. Bake for 30 minutes, just until a knife inserted into the center tests clean.
5. Let the cake stand until just warm. At this point, make the frosting. Combine the ingredients in a small bowl and microwave for 45 seconds, then stir together until smooth. Or, combine in the top of a double boiler, heating over boiling water until the chocolate is melted. Stir together until velvety smooth.
6. Immediately spread the frosting over the top of the cake, then let stand for 30 minutes or so. Cut into wedges to serve.
Calories: 235 Total fat: 7 g Protein: 3 g
Carbohydrates: 41 g Fiber: 2 g Sodium: 350 mg
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