Udon Noodles - Broccoli - Tofu with Spicy Peanut Ginger Sauce
Marilyn



These recipes are an excerpt from the book Vegan Bite by Bite by Marilyn Peterson
Udon Noodles-Broccoli-Tofu with Spicy Peanut Ginger Sauce


This recipe makes a delicious entree or side dish served hot, or re-served cold. There is economical and nutritional value in peeling the broccoli stems and cutting and slicing them, utilizing the whole vegetable rather than just the florets when preparing broccoli.
        
Noodles-Tofu & Broccoli
1- 8 ounce package Udon noodles, (follow directions on package)
2 tablespoons toasted sesame oil
1 pound tofu, firm, cut into 1/2” square cubes
1/4 teaspoon garlic, minced
1/4 teaspoon fresh ginger, minced
6 medium (1 cup) shitake mushrooms, sliced
1/2 cup red bell pepper, small, 1/4”-1/2” dice
2 cups broccoli florets, pressed tightly in a measuring cup
2 medium carrots (1 cup) shredded
2 tablespoons nama shoyu soy sauce
1/2 cup mung bean sprouts
3 green scallions, sliced thin
2 tablespoons peanuts (dry roasted) chopped

Directions
1.  Prepare Spicy Peanut Ginger Sauce recipe.
2.  Noodles-Tofu & Broccoli: Cook Udon noodles until tender, rinse and drain. Toss noodles with 1/2 of the peanut sauce in a large bowl and set aside.
3.  In a large sauté pan, sauté tofu in sesame oil.  Add nama shoyu sauce.  Brown on all sides over medium heat.  Add garlic, ginger, mushrooms, red bell pepper and broccoli and cover with a lid and cook until slightly browned. (Al dente)
4.  When the vegetables are almost done and feel slightly tender, toss in carrots, stir around a few times, and take the mixture off of the heat.
5.  Combine the Udon noodles and the vegetables with the remaining peanut sauce until the noodles are evenly coated.
6.  Serve immediately and garnish with bean sprouts, scallions and toasted peanuts, or store in an airtight container in the refrigerator and serve chilled.

Yield serves 4 - 6

Spicy Peanut Ginger Sauce

Almond Butter can be used instead of Peanut Butter if you prefer.  For any leftovers, this recipe goes well with any type noodle or steamed green vegetable.  This sauce goes with the Udon Noodles-Broccoli-Tofu recipe.

1 cup peanut butter, unsalted
1 tablespoon fresh ginger, minced
1/2 teaspoon shallot, minced
1 tablespoon garlic, minced
3/4 cup water, pure
3 tablespoons nama shoyu soy sauce
3 tablespoons seasoned rice vinegar
1/4 teaspoon red crushed chile pepper seeds
Directions
1.    In a blender or food processor, combine all ingredients together until smooth and creamy.
2.  Serve over selected recipe choice.

Yield 1-1/2 cups

Note:
This sauce is best made into a medium thick consistency. 

EXCERPT FROM VEGAN BITE BY BITE BY MARILYN PETERSON  


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Purple Kale Pepper Salad
Marilyn


This multi-colored mini pepper and purple kale salad keeps beautifully for about one week in a ziplock bag, sealed tightly.  The lower picture shows how it is stored in the refrigerator. I personally like a Tahini Dressing or any creamy dressing to compliment this colorful garden bouquet.

Ingredients
1 bunch purple kale, washed and thoroughly dried and torn fine.  Remove stems.
4 each mini size yellow, red and orange peppers                          
4 green scallions, sliced
8 medium radishes, sliced
2 c. red cabbage, sliced fine
1/2 c. celery sliced fine

After making up the salad in a large bowl, put it in a ziplock bag for storage in the refrigerator.  Save cut stems in a small ziplock bag for a stir-fry or for steaming.


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Tofu Medley
Marilyn



Tofu Medley

This medley can be served over any whole grain, or noodle.

1 – 16 oz. package tofu, medium firm, cubed (in a separate skillet)
(To drain tofu, place tofu between 2 plates with paper towel underneath,
placing weight on top for about 30 minutes). 
1 tbsp. olive oil
sea salt and black pepper to taste

Directions
Saute  cubed tofu in a separate skillet until golden brown on all sides, season with salt and pepper. Set aside.

In another skillet
3 cups brown onions, cubed
2 cups peppers, multi-colored, sliced
1 box mushrooms, washed and sliced
1 tbsp. garlic, fresh, minced
3 cups spinach, fresh, washed and drained
1/2 tsp. olive oil for mixture
season with sea salt and black pepper to taste

Directions
1.   Add olive oil, onions and sauté until golden brown.
2.   Add peppers until slightly tender.
3.   Add mushrooms and garlic
4.   When above mixture is al dente, add spinach and mix throughout, shutting off heat.
5.   Drain liquid, and gently mix in tofu.
6.   Re-season if necessary.
7.   Serve hot.

Note
You can also substitute diced potatoes for tofu.


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Nachos for Cinco De Mayo 2013
Marilyn


Cinco de Mayo Nachos

These nachos were made up for guests at Cal-a-Vie resort & spa in Escondido, California, where I worked with Rosie Daley. (Oprah's Chef)  I designed and prepared the special diets dishes for vegetarian and vegan celebrities.

The 5th of May is Cinco De Mayo, and celebrations are made up of dishes like nachos (above) and enchiladas (below)  tacos and margaritas are often added to this celebration, as a part of the traditional Mexican festivities.

 Nachos
Organic corn chips
Vegan cheese shreds, Daiya pepperjack, or your flavor preference
Diced onion
Black olives, sliced
Red bell pepper, diced
Black beans, seasoned with vegan taco seasoning
Vegan ground beef crumble, seasoned with taco seasoning
Vegan sour cream, see recipe below for cashew sour cream
Guacamole
Salsa

 Layer organic corn chips in a lotus flower style design and top the chips with sprinkles of Daiya cheese.  For this recipe I would suggest Pepperjack style shreds. Garnish the nachos with pieces of red pepper and sliced black olives.  Bake in the oven at 350 until the cheese melts and serve hot. Optional toppings also include black beans and/or vegan mock ground beef crumble, seasoned with taco seasoning, salsa, vegan sour cream, etc. 
Cashew Sour Cream
1 cup cashews, whole and raw
1/2 teaspoon garlic, minced
5 tablespoons lemon juice
1/2 teaspoon sea salt
1/2 cup water, pure

Add all of the ingredients into a blender and blend until smooth and creamy consistency is reached. Chill in refrigerator.

Guacamole
2 avocados, ripe
1/4 cup onions, diced small
1 tomato, diced small
1 lime, fresh squeezed
1/2 tsp crushed red pepper flakes
Sea salt, as needed

Scoop out avocados in a small bowl and mash. Add in onions, tomato, and lime juice and mix, leaving as lumpy or mixed as you like. Add in red pepper flakes and salt as needed.

Prepping for Cinco de Mayo celebration!

If you would like to view a picture and see the recipe for Fiesta Tostada, go to www.veganbitebybite.com and sign up for the newsletter before May 1, 2013, as it will be included in that month's newsletter.  Also included in the newsletter will be fun facts about Cinco de Mayo, a great article on vegan celebrities, as well as information about Mother's Day and Memorial Day. 

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Marilyn
CAULIFLOWER POTATO SOUP

Tonight I made Cauliflower Potato Soup for my family and friends.  I like this recipe because it is healthy, simple and tasty, like in nutritionally delicious.

Here is the recipe.  Tonight I used the outer green leaves of the cauliflower as well, due to its high mineral value.  To this recipe I added some bite sized steamed potatoes for texture.  Sliced green scallions garnish the soup.  Leftover soup is a great freezer item when you want "fast foods".



 Creamy Cauliflower Soup                                                                   


You can use a stainless submerge blender by Oster, or one by Braun to hand-mix soup in the pot.  If using a regular blender for hot soup, be careful because steam pressure can build up. To avoid this, start out on a low setting, and gradually increase to high.

2 cups Yukon Gold potatoes (2 medium potatoes) cut in medium pieces
5-1/2 cups water, pure
1 cup onions, (1 small) sliced
5-1/2 cups cauliflower (1 medium cauliflower) cut into medium pieces
4 tablespoons vegan butter
1 cup soy creamer
1/2 teaspoon garlic, minced
3 tablespoons white miso
2 tablespoons liquid aminos
1 tablespoon + 1 teaspoon Herbes De Provence
3/4 teaspoon sea salt
1/2 teaspoon black pepper
pinch cayenne pepper
garnish: black sesame seeds (optional)
* If adding cauliflower raw greens, chop fine and add them at step 6.

Directions
1.    Pour water into a 5 quart soup pot and bring to a boil, add potatoes, turn down the heat to medium, cook potatoes 5-10 minutes.
2.    Add cauliflower and onions, bring to boil, turn heat down and simmer 25 minutes.
3.    Stir in the remaining ingredients, except sesame seeds.  Simmer 5 minutes.
4.    Blend the contents in a blender until smooth and creamy.
5.    Ladle into individual bowls.
6.    Garnish with black sesame seeds (optional) Serve while hot.
7.    If you are freezing leftovers, name and date label with a marking pen.

Yield: serves 4 (8-1/2 cups)

Note:
Optional: Cauliflower greens, chopped fine can be added in Step #3.  Blended, the soup will come out with a light green tint or add raw with sesame seeds garnish.
Text Box: “The greatest amount of calcium in cauliflower is found in the *greens that are around the head. Most people throw these away, but they are good when cooked with the cauliflower or cut up in salads. It is best to undercook this vegetable. Cauliflower is easier for diabetic people to eat than cabbage. ‘Foods That Heal’ by Dr. Bernard Jensen









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CREATING RECIPES
Marilyn

I find that when it’s time to prepare a recipe and I don’t know where to start - I just start!  I often start with the basics of onions, mushrooms and garlic.
By the time that the basics are done, my intuition will “kick in” and guide me to what can be added next. Of course I have to have some ingredients on hand to work with, so I will scan my pantry for sauces perhaps for flavorings, or the refrigerator to see what vegetables I may have on hand and choose from there.  But I let “working with what I have” guide me to a delicious recipe.
Many of my best recipes have come from this type of process, where I leave my mind aside and trust my intuition, often creating recipes outside of the box!  Don’t be afraid to take an ingredient that you like the taste of, and add it to other ingredients.

This is a version of an intuitive breakfast I make for my husband and I.   I have toasted Hemp bread (French Meadow Bakery) and I have blended chard, added white miso, earth balance butter, bragg’s aminos and a tiny amount of garlic and blended the steamed greens with the steamed water.  On the toast, (buttered or un-buttered) I have placed sliced avocado, and tempeh bacon strips. Pour the blender mixture over the open faced covered toasts.  Sometimes I will serve this at a time besides breakfast.

Chard and Tempeh over Hemp Toasts

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MUSHROOM MARINARA SAUCE-TEMPEH BALLS
Marilyn
 
Tempeh Balls are made up of Tempeh, Tempeh bacon, hemp bread, onions, garlic and spices.
 
Mushroom Marinara Sauce                                                      
This sauce is great for pasta, lasagna or Neatballs. You can also substitute *meatless ground for mushrooms, or prepare the sauce without either.  If you are adding meatless ground, add 2 cups right after step 2, for 10 minutes. 

3 tablespoons olive oil
2 cups onions, (1 large) peeled, diced, small
3 cups button mushrooms, (12 medium/large) chopped small in food processor
3 tablespoons garlic, minced fine
1 can ‘fire roasted’ crushed tomatoes (28 ounces)
1 can ‘fire roasted’ diced tomatoes (28 ounces)
1 can chunky tomato sauce (28 ounces)
4 medium bay leaves 
2/3 cup fresh basil, rough chop
1 teaspoon oregano, dried
1 teaspoon thyme, dried
2-1/2 teaspoons sea salt
1-1/2 teaspoons black pepper, ground
tiny pinch cayenne pepper (optional)

Directions
1.    In a 5 quart soup pot medium-low heat the olive oil and sauté the onions until they are translucent.
2.    Add mushrooms to the pot and stir until browned and tender.
3.    Add in the garlic and stir for about a minute.
4.    Add the tomato ingredients, bay leaves and dried herbs. Quickly bring the mixture to a low boil.  Simmer for two hours, stirring occasionally.
5.    Add fresh basil and remaining ingredients, let them simmer for another 10 minutes. 
6.    Remove bay leaves before serving hot.
7.    Ladle one cup of sauce servings over pasta or spaghetti squash.
8.    For the freezer, name and date container label with a marking pen.

Yield 8-1/2 cups

Rice pasta is recommended instead of whole wheat or semolina. (follow directions on the package). This sauce is heartier adding either filling. A tiny pinch of cayenne brings out deeper flavors. *Meatless ground may be Yves or Lightlife brand. For stage 2 prepare spaghetti squash as your pasta with Mushroom Marinara Sauce. Recipe can be frozen.

 Excerpted from the book by Vegan Bite By Bite by Marilyn Peterson


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