Category Archives: Eating

Eating, Cooking, Shopping. Recipes and links to cooking and eating resources

Brown Rice and Black Bean Burritos

Brown Rice and Black Bean Burritos

Another great wrap / burrito option that I like to have on hand to shove into my lunch bag in the morning. Also good to zap in the microwave and cover with vegan chili, salsa or enchilada sauce and pair with a salad for a quick & easy but satisfying meal.

Ingredients

  • 1 tsp Coconut oil
  • 2 cloves garlic
  • 1 small onion, chopped
  • 1 small can mild green chiles or substitute jalapenos to add heat
  • 2 cups cooked brown rice
  • 1 14.5 oz can black beans, drained and rinsed
  • 2 Tbsp chili powder
  • 1 Tbsp ground cumin
  • 1/2 cup prepared salsa
  • Coarse salt and freshly cracked pepper, to taste
  • 8 burrito sized tortillas or wraps

Instructions

    For the filling
  1. Heat coconut oil over medium high heat
  2. Add garlic and onion and saute until soft, about 5 minutes
  3. Add green chiles and cook for a minute or two
  4. Add rice, stir and cook until warmed, another 2 or 3 minutes
  5. Stir in chili powder and cumin until thoroughly combined
  6. Sir in salsa and drained beans and heat through
  7. Season with salt and pepper, remove from heat
  8. For the burritos
  9. In a skillet or griddle over medium-high heat, warm a tortilla for about 30 seconds per side
  10. Place warm tortilla on a work service, place about 1 cup of filling in the center and roll up burrito style
  11. Wrap in plastic wrap and store in the refrigerator
http://vegetarianvelo.com/brown-rice-black-bean-burritos/

Enchilada sauce

Enchilada sauce

Use in your favorite enchilada recipe - so much better than anything from the store or a can!

Ingredients

  • 3 Tbsp whole wheat flour
  • 3 Tbsp vegetable oil
  • 1 can (14.5oz) Vegetable broth
  • 4 tsp California chili powder
  • 1 tsp cumin
  • 1 clove garlic, minced
  • coarse salt and freshly ground black pepper, to taste

Instructions

  1. Make a roux in a medium saucepan:
  2. Heat the oil over medium heat
  3. Gradually whisk in the flour
  4. Cook, whisking frequently for about 2 minutes
  5. Add the chili powder, cumin and garlic, whisk again
  6. Slowly add the broth, whisking constantly until sauce is smooth and bubbly
  7. Continue to cook until slightly thickened, about 10 minutes
http://vegetarianvelo.com/enchilada-sauce/

Cooking

I have always enjoyed cooking and have been the primary food procurement and preparation specialist for my family for, well, as long as I’ve had a family. Many of my choices over those years could have been much worse, but many were pretty typical standard American diet. Hey, I was raised in Iowa during the 60s and 70s and my Dad’s idea of a good salad was some croutons swimming in ranch dressing.
It wasn’t until that January day in 2010 that I really started to question what I was bringing into my house and feeding my family. Three years later and I’m still working on it, but it feels good, I’m learning a lot and enjoying working with new (to me) foods, recipes and combinations. It’s more of a challenge when everyone does not share my enthusiasm for experimenting with an entirely new lifestyle, but we are all finding things that we like that we didn’t even consider before, which is pretty cool.

It’s funny too, the little things that change that used to seem perfectly normal that now seem outrageous. I used to have coffee cans full of used grease under my sink and I never knew what was the best way to get rid of them. Turns out the best approach is to stop frying stuff.

My favorite and now indispensable new kitchen tools are my food processor and my Nutri Bullet blender. If you really want to rule the smoothie world, you should invest in a Vita Mix so you can do crazy tricks like liquefy an avocado pit and I expect that I will at some point, but for now the Nutri Bullet does exactly what I need it to do which is mostly make a green smoothie for me every morning, but I have used it for a few other things too and it does a much better job than my run down old blender

NutriBullet TheSmoothie

I spend a lot of time on food. I think that’s a good thing. It keeps us alive, it makes us happy and if you do it right, it keeps you healthy, too. I read somewhere recently that the vegetarian / vegan lifestyle is an indulgent one. I think that’s cool too and for many of us, it’s true. What does it mean exactly? I try to source the best possible ingredients, fresh produce, local producers, organic options. Sometimes it costs a little more but you can’t get quality out if you don’t put quality in. And you know what? I still find it’s less expensive to live an indulgent, high quality plant based life than it is to buy meat and highly processed industrialized food products. I spend time to think about what I’m going to eat and what I’m going to feed my family. I plan my shopping and my cooking. I spend time researching new recipes – reading cookbooks, browsing food blogs. I work at staying educated about the latest nutrition research and theories. I spend time preparing meals. What would seem to many a lot of time. At least 2 hours every day, more on the weekends. I’m protective of that time. So while many see a plant based life as a life of deprivation, I see it as a life of luxury.

Hemp oil and balsamic vinaigrette

Hemp oil and balsamic vinaigrette

Prep Time: 5 minutes

Cook Time: 25 minutes

Yield: 2 servings

Serving Size: 2 tablespoons

This simple salad dressing could not be easier. Tastier than anything you will find on the supermarket shelf and WAY healthier, just from the lack of refined sugars and preservatives to start. Add the hemp oil and you've got homemade superfood. Add a couple of teaspoons of chopped fresh herbs for variety.

Ingredients

  • 2 Tbsp Hemp oil
  • 1 Tbsp Extra virgin olive oil
  • 1 Tbsp Balsamic vinegar
  • 1 clove garlic, minced
  • Freshly ground black pepper and coarse salt, to taste

Instructions

  1. Combine all ingredients in a small bowl and whisk until emulsified
  2. Let stand for 20 or 30 minutes
  3. Whisk again before serving over your favorite greens
http://vegetarianvelo.com/hemp-oil-balsamic-vinaigrette/

My Green Smoothie Formula

My Green Smoothie formula

Prep Time: 5 minutes

Cook Time: 1 minute

Yield: 1 Serving

Serving Size: 1 Pint

Change up the greens & fruits to find a few different combinations that work the best for you. Sometimes I add cucumber, I like to toss in a few chunks of melon and a banana is great too, but you will need more water. I like to use coconut water for recovery if I drink one of these after a hard ride

Ingredients

  • 1 or 2 big handfuls spinach
  • 2 or 3 leaves kale, stems removed
  • 4 or 5 strawberries
  • a few blackberries or raspberries
  • 1/2 to 1 cup water or coconut water as needed

Instructions

  1. Place all ingredients in magic bullet container and blend for about 60 seconds until smooth.
  2. Drink up and feel the power of the plants!
http://vegetarianvelo.com/green-smoothie-formula/


Curried Lentil Wraps

Curried Lentil Wraps

Prep Time: 10 minutes

Cook Time: 40 minutes

Yield: 8 wraps

A super easy, super tasty grab & go that features the mighty lentil which seems to beg for curry. Hand held California Dal, if you will...

Ingredients

  • 1 cup brown lentils
  • 2 cups water
  • 1 Tbsp coconut or canola oil
  • 2 cloves garlic
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 tomatoes, diced or 1 can diced tomatoes
  • 1 Tbsp curry powder
  • Freshly ground pepper and coarse salt to taste.
  • 8 multigrain or veggie wraps or burrito sized tortillas

Instructions

  1. In medium saucepan, heat water to boiling. Add lentils, cover and reduce heat to barely simmering. Cook for 20 minutes and set aside.
  2. Heat oil in 12” sauté pan. Add garlic and sauté until aromatic, add onion and pepper and sauté until softened, about 5 minutes.
  3. Stir in curry powder until incorporated
  4. Add tomatoes and cook until they just begin to break down, 5-7 minutes.
  5. Stir in cooked lentils
  6. Season with salt and pepper to taste, remove from heat
  7. Heat a dry skillet over medium heat.
  8. Add a wrap or tortilla to the pan and cook for 20-30 seconds until it just begins to puff up, flip over and cook another 15 seconds or so on the second side.
  9. Place the heated wrap on a plate or other work surface, place about ½ cup of the lentil mixture on one half and wrap up burrito style.
  10. Continue with remaining wraps and filling.
  11. When done, I wrap these in plastic wraps, stick them in a gallon storage bag and keep in the refrigerator so my daughter and I can grab them in the morning when building our lunches for the day.
http://vegetarianvelo.com/curried-lentil-wraps/