Try some Dairy-free Broccoli-Rice Casserole (with Tuna) to Warm Your Spirits!

Since I "went vegan" for Lent, I've had to come up with some rather creative dishes that are satisfying, but don't rely on dairy for that illusive "umami" flavor (oh, cheese, how I miss thee). When I came across this dish I was rather skeptical. I mean really--dairy-free broccoli rice casserole? That's gonna taste good?? Since I grew up eating this type of dish, whose base was prepared with a can of condensed (what's that?) cream of mushroom soup, I didn't have a lot of faith the coconut milk was going to suffice, but much to my surprise it turned out to be incredibly yummy! My beau agreed! Ok Ok so I may have cheated by adding some canned tuna, but hey there's nothing wrong with eating fish--it's dolphin-free dontchaknow.

Dairy-Free Broccoli-Rice Casserole (with Tuna)

Recipe loosely based on this one

1 head broccoli, chopped (frozen is OK, defrosted)

1 T olive oil

1 T flour

1 C low-fat coconut milk* (or unsweetened non-dairy milk)

1 C vegetable broth (or water)

1/4 tsp nutmeg

1/4 tsp dry mustard

1/4 tsp dried thyme

Salt & pepper, to taste

2 C cooked white rice (brown is OK)

2 cans tuna, drained (optional)

Chile powder/paprika to sprinkle on top

*coconut milk is NOT the same as coconut water!

Preheat oven to 400 degrees F.

In a steamer or microwave, steam the broccoli until crisp-tender (if using frozen, defrost--no need to steam). In a saute pan, heat the olive oil. Whisk in the flour to make a roux (thickening agent for the sauce). Keep whisking for 30 seconds or so to cook the flour. Slowly add in the coconut milk and water, whisking constantly to prevent lumps. Whisk in the spices and season to taste with salt and pepper (if the rice isn't seasoned, add extra salt to the sauce). The sauce should be thick enough to coat the back of a spoon, but not super thick else the casserole will be too globby (yes, that's an official term).

When the sauce is at the adequate consistency, stir in the rice, broccoli, and tuna (if desired). Pour into a greased baking dish and sprinkle the top with chile powder or paprika for color. Bake in oven for 15-20 minutes, until bubbly and sufficiently browned on top.

Veggie Burgers with Avocado-Yogurt Spread

Every once in a while I come up with a brilliant (culinary) idea. This one happened to involve some avocados that were not so pretty, but I didn't have the heart to throw out (er, compost). Very little food goes to waste in my house, so I was happy to come up with this nice little trick to save the day!

This idea came about while I was on a fairly strict vegan diet during the Catholic season of Lent. So, where I could have easily used regular plain or plain Greek yogurt to make this spread, I opted for a bit of the plain soy yogurt I had in the fridge.

Veggie Burgers with Avocado-Yogurt Spread

Ingredients:

Veggie burgers of choice (I'm partial to the Dr. Praeger's California Veggie Burgers at Whole Foods and Trader Joes)
Buns of your choice (my new favorite are the Sandwich Thins)

For the spread:
1 not-so-nice-avocado
2 T soy yogurt (or regular yogurt, greek yogurt, or even mayonnaise if you insist)
2 tsp lemon juice


Prepare your veggie burgers as normal. In a small bowl, mash the avocado into a smooth puree and mix in the yogurt and lemon juice. Spread the um... spread... on the bun, and enjoy! This is a nice, healthy cholesterol-free alternative to mayonnaise!

By the way, these burgers went great with my Mashed Sweet Potatoes and Balsamic-Glazed Brussels Sprouts!

Mashed Sweet Potatoes with Coconut Milk

Ever wondered how to "spice up" your standard mashed potato? Try using sweet potatoes, for one! And if you're in a *really* creative mood, and/or you're looking for an easy way to limit animal products in your diet, throw some coconut milk into the mash instead of the standard butter and milk... and then wait for the chorus of "Mmmmmmmmm"'s around the dining table.


Sweet potatoes are an incredibly healthful (and fun! and delicious!) alternative to the (sometimes boring) white potato. They are LOADED with beta-carotene which converts to Vitamin A in the body. Scrub these potatoes well and keep the skin on so you can get extra an dose of fiber.

Mashed Sweet Potatoes with Coconut Milk & Cinnamon

2 # sweet potatoes, cut into cubes (keep the skin on)

1/2 C low-fat coconut milk*

1/2 tsp ground cinnamon

salt & pepper

*coconut water is NOT the same as coconut milk!

In a pot, boil the sweet potato cubes until very tender. Discard the water, but return the potatoes to the pot. Mash well, then add the coconut milk, cinnamon, salt, and pepper. Serve immediately.

With its Caribbean flare, these potatoes would be great with something like jerk chicken, or even as a healthy side for your standard roasted turkey dinner at Thanksgiving! Along with my Balsamic-glazed Brussels Sprouts, it was a great addition to a nice hearty veggie burger dinner.

Balsamico Brings out the Beauty of Brussels Sprouts

"But Moooooo-oooooo-mmmmm!!! I HATE brussels sprouts!!" I hope and pray my (future) children will never utter these words. If I prepare them this way, they probably won't. Why? Because they're buttery and sweet and caramel-y bundles of deliciousness, that's why. That's right, parents: when veggies are cooked properly, that is when they look and taste delicious, kids *will* gobble them up. I guarantee* it.

This recipe is so ridiculously easy, and (did I mention?) delicious! As there are few things worse than an under-cooked brussels sprout, the high-temp roasting technique really brings out the natural buttery-ness (yes, that's a word) of the vegetable, in a very short amount of time. The balsamic helps the sprout to brown nicely, adding a delicate contrast between the savory nature of the sprout and the caramelized sugars in the vinegar. Oh, and by the way, brussels sprouts are a great source of Vitamin C!

*Nina the Frugal Foodie is not responsible for vegetables left on the child's plate. But she is a strong believer that if you cook them properly, the kids will learn to like them. Also, parents: model good behavior. If you love veggies, odds are that your child will eventually love them too!

Balsamic-Glazed Brussels Sprouts

These delicious caramelized beauties are what brussels sprouts are supposed to be like!

Ingredients:

1 # Brussels Sprouts, outer leaves removed, stem trimmed, cut in half

2 T Balsamic Vinegar

2 T Olive Oil

Salt & Pepper

Preheat oven to 400 degrees F. 

Trim the sprouts and cut in half length-wise from top to bottom (yes, I will be the first to admit this does take some time). Once this is done, this recipe comes together so quickly! (Hint: the prep can be completed days in advance)

In a medium sized bowl, add the vinegar. While whisking, drizzle in the olive oil, basically creating an emulsion (think: salad dressing). Season liberally with salt & pepper, and toss the sprouts in the dressing. Pour them into a baking sheet, cut-side down. Cover the sheet with aluminum foil and roast in the oven for about 20 minutes, or until the sprouts are fork-tender. These buttery caramel-y green jewels of perfection are ready to be eaten immediately.

Salade Nicoise--Simply Satisfying!

I have many hurried evenings due to my insanely busy schedule, so one night I literally had 15 minutes to whip up something "vegetable-y" since I was way below my daily goal for fruits/vegetables. After a quick look in my produce bowl, fridge, and freezer, I knew exactly what I was going to make: a very simple and extremely quick salade nicoise.

The classic Salade Nicoise is a "salade composee" (composed salad) as opposed to the more common "salade mixte" (mixed salad). It typically consists of tender French green beans called haricots verts artfully arranged with boiled red-skinned potatoes, tomato, tuna, nicoise olives, and hard-boiled egg, all dressed with a simple vinaigrette. I had all of the ingredients minus the nicoise olives and potato, but I had suitable substitutes of kalamata olives and sweet potato. I have to say, this was an extremely satisfying dinner that looked beautiful and was incredibly simple to make!

What I Used for Inspiration:

Frozen French green beans (haricots verts)

Wrinkly old sweet potato (yum! haha)

Just-on-the-cusp-of-funky tomato

Salade Nicoise

(2 small servings or 1 large entree)

1 C frozen (or fresh) French green beans, steamed until crisp-tender

1 tomato, funky spots cut off, and sliced in wedges

1 can tuna, drained and mixed with dijon mustard and mayonnaise

1 small sweet potato, steamed, peeled, and cut into thick slices

1 hard boiled egg, sliced

6 kalamata olives

1 T Vinaigrette dressing

Arrange the various vegetables and tuna on the plate as desired, and dress with the vinaigrette. Would make a lovely meal if paired with some nice crusty bread and a glass of wine. Bon appetit!

Superbly splendid scones!

I can't help it. I love a lot of things. I love daffodils, sunshine, kitties, boys...stuff like that. But there are very few things that I absolutely adore. I adore France, I adore food, and I *adore* British movies/tv shows. Lucky me, I recently discovered Downton Abbey on PBS, and what better to pair a fabulous drama with a fabulous friend with which to watch! Well actually...the magic happens when you pair a fabulous British drama with a fabulous friend and a fabulous little "tea time" get-together. So when she and I made a date to watch the first few episodes, it was a given that tea, scones, and tiny little sandwiches would be invited to the party.

My friend was gracious enough to provide the tea and tiny little sandwiches, and it was my task to make the scones. Remembering a pretty epic recipe my good friend from college used to make (quite frequently, I might add), I whipped up a batch and O...M...G... did it bring back wonderful memories!

I'm going to warn you: these are dangerously good, and unlike most scones you have ever had. Neither dry nor overly sweet, these scones are surprisingly moist and tender, and with just a hint of sweetness. While I couldn't find the exact recipe, I modified the one my friend sent to me based on my memory of her making them at college.

So by all means, turn on the oven, put on a pot of tea, fire up Netflix, and enjoy a little taste of Britain :)

Superbly Splendid Scones

(loosely based on the recipe found here)

Ingredients

3 C all purpose flour

2 1/2 tsp baking powder

1/2 C sugar

1/2 tsp baking soda

1 tsp salt

3/4 C butter, melted

1 cup milk (whole or 2%)

1/2 C raisins

1 T white vinegar

Preheat your oven to 450 degrees F and line a baking sheet with parchment paper (or spray baking sheet with non-stick spray).

In a microwave-safe glass measuring cup (or a small pot on the stove) heat the milk to nearly boiling with the butter and raisins. Let the raisins steep in the milk until it cools to room temperature (it'll plump them up nicely). Add the white vinegar to the mixture to sour the milk--it'll chemically react with the baking soda to make a nice tender, fluffy scone.

Meanwhile, in a large bowl sift together the flour, sugar, baking soda, baking powder, and salt. When the milk mixture has cooled, add to the flour mixture and stir gently just to combine. The mixture will be pretty wet, not like most scones. Using a tablespoon, drop the scones onto the baking sheet. Bake for 12-15 minutes or until lightly brown. Serve with clotted cream and jam.

Winter squash soup with cinnamon cream: warms body and soul!

Well, my friends, winter has arrived! In San Francisco that means cold rain, but I'll take that over frigid blustery NY snow any day! On a chilly December day what's better to warm the body and soul than cozying up to a nice creamy (without the cream) bowl of squash soup? (well, maybe a bubbly pot of cheese fondue...but this runs a close second!)

Loaded with beta carotene, winter squash is the low-calorie high-fiber good-for-you base for this soup. The addition of potatoes adds a bit more substance and when pureed lends a nice silky creamy texture, without the addition of any dairy products. I was inspired to make this soup from a recipe I found in one of my French cookbooks I bought last time I was in Paris. While I had to do a little work to translate the quantities and directions (why can't we use the metric system in the US!? it would make life so much easier!), this soup turned out perfectly. Just ask my friends with whom I shared this meal. Miam miam!! (yum yum in French) :)

Bon appetit!

What I Used for Inspiration:

Winter squash

Potatoes

Winter Squash Soup with Cinnamon Cream

(Soupe au potiron et creme a la cannelle)

Serves 4 as a main dish

For the soup:

1 T olive oil
1 medium yellow onion, diced
1 clove garlic, crushed
2 tsp ground cumin
1 tsp ground coriander
2 lb butternut squash, cut in cubes
2 medium potatoes, cut in cubes
2 C water
1 1/2 C vegetable stock
1 2" piece of orange zest


For the cinnamon cream:

1/2 C heavy cream
1/2 tsp ground cinnamon

Heat the olive oil in a large soup pot. Saute the onion and garlic until transparent. Add the spices and toast in the oil until they release their aroma. Add the cubes of squash and potatoes, water, vegetable stock, and orange zest. Liquid should cover the vegetables--if it does not, add some more broth or water. Bring to a boil; lower the fire, cover the pot, and simmer for 20 minutes.

Meanwhile, beat the heavy cream and cinnamon with an electric mixer until stiff peaks are formed (or whisk by hand--it doesn't take that much work and is kind of fun!). Set aside.

Puree the soup either in a blender or in the pot itself with a submersible blender (one of my favorite kitchen gadgets!)

You can make the soup ahead of time and store in refrigerator or freezer, but be sure to re-heat thoroughly before serving. Top with a nice dollop of cinnamon cream and enjoy!

Winter squash soup with cinnamon cream