Thursday, December 18, 2008

Creamy Garlic and Mushroom Sauce for Pasta


Dash olive oil or spoonful of margarine
1 1/2 cup mushrooms, or 1-2 cans
4 cloves garlic, minced
1/4 cup fresh green onion, or yellow onion, diced
1/4 cup flour
3 cups plain unsweetened soymilk
Salt and pepper to taste
Dash nutritional yeast
Dash onion powder

Heat oil in a pan and mushrooms and onions. Cook for about 7 minutes, or until softened, add garlic and cook for 1 minute longer.

Place 1/4 cup flour and 1/2 cup of soymilk in a small jar. Cover and shake well or blend. Slowly pour mixture into the pan with the garlic, onion and mushrooms while still on medium heat. Whisk to prevent lumps, it will start to thicken immediatly. Whisk in remaining soymilk, salt, pepper, nutritional yeast and onion powder. Simmer over medium-low heat until the sauce has thickened, about 8 minutes.

Pour over your favorite pasta like penne or capellini and mix gently. Serve with soy sausages for an extra protein kick :)

Couscous and Edamame

1 cup plain couscous
1 cup water
1/2 cup shelled edamames (I use frozen)
skant Tablespoon olive oil
1 Tablespoon parsley
Dash salt

Bring water and edamame to a boil in a medium sauce pan. Turn off heat and add couscous, olive oil, parsley, and salt. Mix together, cover, and let stand for 4 minutes. Great as a side dish or a light meal. I like it because you get good fats from olive oil, good protein from the soy, and good carbs from the couscous :)

Wednesday, December 17, 2008

Thai Peanut Sauce

1 bell pepper, diced
1 head broccoli, washed and floreted
~1 cup water (more if too thick)
1 cup natural peanut butter (more if too thin)
1 Tbsp maple syrup, agave nectar (my favs), or other sweetener
1 Tbsp soy sauce (Braggs Liquid Aminos is my fav)
1 can dark red kidney beans (or other if you prefer, or about 1 cup cooked from scratch)
Dash crushed red pepper to taste
1/4 tsp paprika (smoked paprika if you got it adds some dimension)
Dash black pepper
Dash garlic powder (optional, I don't think it's needed)

Boil broccoli and bell pepper in the water in a large sauce pan until they begin to get tender, about 3-5 minutes.  Turn down heat to a medium low and add peanut butter and more water if needed to form a thick sauce, it should not be able to hold its own shape, but not too runny either. Add soy sauce and sweetener.

Adjust the peanut butter to water ratio as needed, and more soy sauce or sweetener to taste.  Rinse canned beans and add along with spices. Simmer until beans are warmed and serve over rice (brown, jasmine, basmati, whatever you prefer) with wedges of limes and sprinkle dry roasted peanuts on top to garnish.

Squish fresh lime juice from the wedges before eating, or cheat like I do and use some from a bottle.

*Note: make sure you use natural peanut butter, the fake stuff comes out funny and the variable amounts of oil and sugars in them mess everything up.