I grew up eating, and loving, Hamburger Helper Stroganoff.  Both my desire for nutritious food and for ethically produced food have long since separated me from this childhood favorite.  Last week, I finally created a vegan mushroom stroganoff that completely fills that comfort food sized hole Hamburger Helper had left behind.  Bonus: it is totally good for you.

This is such a convincing stroganoff that MacGyver actually asked if it had meat in it, even though he obviously knows better.

As a personal triumph, this is possibly the first recipe I have created entirely from scratch.  Most of my recipes are either amalgamations of a few other recipes or veganizations of my mom’s recipes.  It all started with one very important realization:  porcini mushrooms are the key to a good stroganoff.

The recipe feeds four – including one voracious breastfeeding mama (me) and one pre-teen in a constant state of growth-spurt (Punky).  There were no leftovers.

Ingredients
SAUTE
1 onion, diced
1 c (or more!) chopped mushrooms (I used a wild mushroom mix, but almost any mushrooms, including regular button, will do)
1-2 tbsp minced or chopped garlic
1/3 c dry white wine (optional)

SAUCE
1/2 oz (or more!) dried porcini mushrooms + 1 1/2 c water
1/2 c raw cashews, soaked
1/2 lb silken tofu (half a standard package)
1/3 c nutritional yeast
1 tsp thyme and/or oregano (dried)
2 tbsp low sodium soy sauce
vegetable broth, water, or unsweetened plant milk (like almond milk) as needed to obtain desired texture.
optional: truffle salt to taste

SERVE
1/2 lb wilted greens or vegetable of your choice (I used 1/2 a bag frozen kale) – Because, as Punky will be the first to tell you, I have to put green vegetables in everything.
Pasta of your choice, prepared – I’d love to have this over some high quality pappardelle noodles, but this kids chose penne this time around (whole wheat, of course).

Directions
1.  Soak cashews while you prepare the rest of the ingredients.  If possible, soak for an hour.

2.  Dice onion and set aside to maximize nutritional value.

3.  Place a minimum of 1/2 oz of dried porcinis, broken up into small pieces, into 1 1/2 – 2 cups of water and bring to a boil (I just did this in the microwave).  Let sit at least 5 minutes.

4.  In a large pan, sauté the onion, garlic, and chopped mushrooms in white wine (or vegetable broth or water or a little oil) until the onions start to become translucent, the mushrooms brown, and the wine evaporates.

5. While that is going, combine all the sauce ingredients, including the water the porchinis simmered in, in a blender and blend until smooth.  Add vegetable broth, water, or almond milk (or similar) as needed to achieve the desired consistency.

6.  Add the sauce from the blender to the pan with the mushrooms and onions.  Mix and heat through.

Top your noodles with the greens followed by the sauce.  You can also mix it all together in one pot before serving.  Or keep the sautéed mushrooms and onions separate to top the sauce (noodles, greens, sauce, mushrooms and onions).  Sprinkle with just a dash of truffle salt if desired.

The post Perfect Vegan Mushroom Stroganoff appeared first on Urban Earthworm.

So here is MacGyver’s Guest Post, Sweet and Spicy Swiss Chard Wraps:

This recipe is broken up into three segments, the filling, the sauce, and the wraps:

Sauce

You can cheat and just buy the Asian style sweet chili sauce that comes in a jar.  Most grocery stores carry it, and you can get higher quality versions in Asian food stores, or you can make an authentic version of it yourself ensuring you know exactly what is in it.

It’s pretty easy and the ingredients aren’t hard to find or exotic by any means.  First off, I don’t normally use any real premeasured amounts in my cooking.  So all measurements below are estimates and should be adjusted to suit your tastes.

Sauce Ingredients:

• 1 Cup Vinegar – Apple Cider Vinegar or Rice Vinegar work best, avoid distilled or balsamic
• 1 Cup Sugar (aim for ethically sourced brands)
• 1 tsp chili powder
• ½ tsp red chili flakes
• 2 Tbsp ketchup or 1 tsp tomato paste (DO NOT use ketchup with high fructose corn syrup)
• 1 Tbsp garlic (minced preferred, but can use powdered as well)
• 2 Tbsp ginger root (minced preferred, but can used powdered as well)
• Thickening agent (a roux made from arrowroot powder or cornstarch mixed with water, or use agar agar)
  • If you use agar agar, just add with rest of ingredients and simmer for 4 minutes as directed below.
  • If you use roux, stir in slowly to thicken to desired consistency.  Don’t use too much or it will change the taste profile of the sauce.

Sauce Directions:

Vinegar to Sugar is a ratio of 1 to 1.  So 1 cup Vinegar to 1 cup sugar.  You can make however much you need or make a large amount and save for later.

1 Mix in sauce pan and bring to a rolling boil.

1. Turn heat down and stir in chilli powder, red chili flakes, garlic, ginger root, and thickening agent.
2. Simmer for 4 minutes.
3. 4.  If you used agar agar to thicken, place the sauce in the refrigerator or freezer to cool until it starts to thicken around edges.  Stir again before adding to roll-ups.

Filling:

You can put whatever you want in them.  We’ve used them as substitutes for tortillas, for a Mexican twist to a burrito (though without the Asian sauce).  I use them often to wrap up leftovers – rice and beans, quinoa, veggies, or some combination.

For the recipe pictured here, something more fresh and spring-roll-like, use crispy salad fixings like cucumbers, romaine, radish, carrot sticks, celery, shredded broccoli, bell peppers, pea pods, green beans, green onions, etc. sliced into thin sticks 2 – 3 inches long.  Avocado as a great addition, and so are certain fruits like slices of apple or mango.  Unless you’re ready for a messy meal, avoid juicy fillings like tomatoes.

It is also nice to add some sushi rice or other sticky rice to these rolls.

For the wraps pictured here, we also sliced and baked extra firm tofu in strips the size of fat French fries:

–          Drain and gently press the moisture from one package of extra firm tofu.

–          Slice into extra large “fries.”

–            Carefully roll them through any powdered seasonings you like (such as kelp flakes, sesame seeds, ginger, garlic, ect).  I used TVP crumbles (TVP = textured vegetable protein, makes for a very crispy coating) seasoned with a little garlic.

–          Bake at about 350 for 10 minutes or until light brown or to desired crispness.

–          You can also marinate your tofu by placing it in a sealed container with the marinate of your choice overnight (after draining and pressing).  Some tamari or soy sauce, vinegar, ginger, and garlic, maybe with a touch of orange juice, might make a good marinate.  Teriyaki is another option for this.

Wraps:

There are several kinds of large leaved greens that will work as wraps:  Swiss chard, Cabbage, Collard Greens, or Kale for starters.  You can use any, as long as the leaf is larger than your hand (palm to fingertips).  You may even want to use a couple different types at a time, layering them before rolling them.

You can usually find larger leafed varieties at farmers markets, so best try there first.

I prefer using Swiss Chard for these.  It is less bitter than some of the others and the color adds a bit of flare to the wrap.  You can also cut the stalks you chopped off into sticks to add to your fillings, which we did here.  Otherwise it makes a great addition to the pile of scraps in our freezer for our homemade vegetable stock.

Preparing the Leaves:

1.  Start by chopping the bottom of the stalk from the base of the leaf.  Make sure you clean them well.  Many times dirt can get trapped in the crevices of the leaves and you don’t want to spend all this time preparing them just to bite into a gritty leaf.  It would be like sharing a bag of chips at the beach with your 3 year old.
2. Steam them for 5 to 10 minutes depending on the size of the stalks.  Make sure not to over steam them or the leaves themselves will fall apart as you try to roll them. .  Steam those with larger stalks longer or put them at the bottom of the pile in the steamer.

–          Don’t have a steamer?  Pile them on a large plate, splatter water in between each leaf, and microwave them for 3-5 minutes, longer if needed.

1. This step is the most important:  You will need to rip the backbone out of the leaf.  This can be tricky without tearing the leaf, but the tips below should help you do it like a pro after a couple tries

• Make a slit in the base of the stalk (as pictured).  If the stalk is somewhat rounded, don’t cut flat across the stalk, make more than one slit as needed.
  
• Before pulling and ripping the stalk from the leaf, put your hand down around the stalk (as pictured) making sure you put enough pressure down where the stalk branches out like veins into the leaf.
  
• You don’t need to remove the entire stalk.  Just the part which gives it most of its strength.  You also don’t need to pull it off all the way to the tip of the leaf (and trying to do so will tear the leaf)
  
• Hold up the leaf by the stalk (after steaming it) and you will notice right away at what point the stalk no longer supports the leaf or you may be able to simply look at it and tell where it isn’t worth pulling it off.  When the stalk is about the same size as those branching off into the leaf, you can stop there.

  2.  Dry each side of the leaf off before adding fillings.

The secret art of filling and rolling your wrap:

1.  Place fillings in wrap.
2. Pour 2 tbsp (or desired amount) of sauce over fillings.
3. Wrap

There is a big trick to this (another one)….add fillings moderately.  Add too much and you won’t be able to close it.  If you have ever eaten at Chipotle or Moe’s you’ve seen them wrap the ginormous burritos.  The secret is in the method.  When starting to wrap it, the fillings shouldn’t be in the center of the wrap.  They should be towards the butt of the leaf where you chopped off the stalk.  This is where you will start to roll it.  Also make sure the leaf is face down, stalk up.  So you’ll be putting fillings on the side you cut and ripped the stalk from.

Fold the sides over your fillings.  Wrap over the end, slightly squeezing and folding the leaf under the fillings, then wrap the sides up and roll it.  Don’t just roll it down to the end.  Roll it by pulling the remaining leaf under and keeping the roll tight.  When it starts to cool, this will ensure the wrap sticks together and doesn’t unfurl.

Finally, arrange it all artfully on a plate and soak up the adoration and praise from your happy, healthy family.

Bonus Tip for Packing Lunches:

Want to send you kids with a salad, but don’t have a salad bowl or are afraid the dressing will drip out of the container?  Wrap it up in a large romaine leaf by put several small horizontal slits down the spine of the leaf so you can roll it.  Wrap it properly and everything should be contained in the wrap.  No forks necessary.

The post Sweet and Spicy Swiss Chard Wraps appeared first on Urban Earthworm.

      This kid-friendly comfort food has been known to win over more than one picky eater.  Vegan tater-tot casserole hides an impressive 2 lbs of vegetables beneath its golden crunchy crust.

Ingredients:
– 1 medium to large onion, diced.
– 1lb bag frozen tater tots (read the label – avoid preservatives!)*
– 2lbs chopped veggies**
– 2 cups unsweetened almond milk (soy or hemp milk will also work, do not use animal milk as it may curdle)
– 4-8 oz diced mushrooms – I like shitakes, but most any mushrooms will work.
– 2 oz dried porcini mushrooms^, diced (optional, but adds great flavor)
– 2 – 4 tbsp flour or starch to make a thickening roux – I use Teff flour, but arrowroot powder, other flours, or corn starch will also work.
– 1/3 cup Nutritional Yeast ^(optional, but delicious)
– garlic powder and pepper to taste

*You could also use shredded potatoes/hashbrowns
**I usually use broccoli, cauliflower, and carrots, but any veggie that will stay firm when cooked will work – green beans are a nice addition depending on the season.
 ** 2lbs is approximate; you need enough veggies to fill your casserole dish leaving enough room on top for your tater tots (about 1 inch).
** For easier prep, feel free to use frozen veggies, but thaw them before adding to the casserole.
^ The Nutritional Yeast and Porcinis are both optional, but for maximum flavor, I advise using at least one of the two.  I try to use both.  The garlic may also be a must if you leave out the Nooch or Porcinis.

Directions:
1  Dice onion and set aside to maximize nutrition.
2.  Chop veggies and mushrooms and set aside to maximize nutrition. 
3.  Combine the porcini mushrooms and almond milk in a saucepan and bring to a boil.
4.  Add the mushrooms.  Simmer for 3 minutes.
5.  Mix the flour/starch with just enough almond milk to form a roux/thickener (should be the consistency of a thin batter).
6.  Slowly pour the roux into the simmering almondmilk, stirring constantly.
7.  Continue to stir while the roux cooks and the mixture thickens.  The almondmilk/mushroom sauce should reach the consistency of gravy.  Add more roux/thickener as necessary to achieve this texture.
8.  Add Nutritional Yeast, Garlic, and pepper as desired and mix well.
9.  Fill a 9X13 casserole dish with the chopped veggies (but not the onion).
10.  Pour the sauce evenly over the veggies.
11.  Spread the diced onion over top of the sauced veggies.
12.  Cover with one layer of Tater Tots or Hash Browns.
13.  Bake according to the package directions for the Tater Tots, or at least 20 minutes and until Tots are golden brown on top.

Serve and enjoy!

If you try it, let me know!  Or post your own picture over on the Facebook page.

The post Tater Tot Casserole appeared first on Urban Earthworm.

These Falafel patties are a great flexible option. You can make them work with a variety of sides just by adjusting the side dishes.

Baked Falafel Patties
INGREDIENTS
– 1 16 oz jar chickpeas/garbanzo beans (same thing)*
– 1 medium onion
– 2 tbsp teff flour (or any flour of your choice)
– Oil appropriate for cooking (high heat) like grapeseed
– Spices**:
– 2 cloves garlic
– 1 tbsp cumin
– 1 tbsp cilantro
– 1 tsp tumeric
– 1 tsp fenugeek
OR whatever spices you prefer/have handy

*I find that it’s a big money saver to buy dried beans in bulk and reconstitute a whole bunch in the pressure cooker (or slow cooker) then can and/or freeze them. Also saves us from worrying about BPA lined cans, but canned chickpeas will work just as well.
** Since I knew I was making gravy, I went with more “American” spices, to a degree.  For a traditional mediteranean flavor use lots of cilantro and parsley, preferrably fresh, numeric, and coriander.

DIRECTIONS
1  Dice up the onions and mince the garlic. Let both sit for at least 5 minutes to maximize nutritional value.

2.  Preheat the oven to 450 (or save a little power and don’t preheat).

3.  Blend everything but the flour and oil in a food processor. It should be a rough paste.

4.  Stir in the flour.

5.  Coat the bottom of a baking dish with a thin layer of the oil.

6.  Form the paste into patties roughly the size of small hamburgers and place them in the dish.

7. Mist, sprinkle, or brush the tops of the patties with oil.

8.  Bake until the patties are just starting to brown on top. Flip them over (they should be browned on the bottom).  Bake 10 more minutes.

9.  Enjoy!

This recipe calls for boiling the potatoes because of the way things played out when I made it, but making it with roasted potatoes and a little rosemary takes it up to an unbelievable flavor – perfect for Thanksgiving.

Garlic Smashed Red Potatoes
INGREDIENTS
All amounts are flexible based on amount you want to make/have on hand
– small red potatoes (the smaller the better)
– garlic powder
– 1/4 c (or less) almond milk (unsweetened)
– 1/4 c (or more) Nutritional Yeast

DIRECTIONS
1 Wash your potatoes, but don’t peel them – there are tons of vitamins and minerals in the skin. Chop the potatoes into 11 inch chunks (or whatever, the smaller the chunks, the faster the boiling time).

2. Boil the potatoes until they are fork tender (no need to bring the water to a boil before adding the potatoes).

3. Drain the soft potatoes, sprinkle generously with garlic powder and nutritional yeast.

4. Mash with a potato masher (or your chosen mashing instrument), adding almond milk as needed to reach desired consistency.

5. Serve!

Sauteed Kale
INGREDIENTS
Amounts are flexible based on taste and how much you want to serve.
– 1 bunch fresh Kale (collards, mustard, turnip, or similar greens work, too), chopped to bites size.
– 1/2 a medium onion, diced and allowed to sit at room temp 5 minutes
– 2/3 cup roughly chopped mushrooms (I prefer shitake, but almost any mushrooms will do).
– garlic powder to taste
– 1 or 2 tbsp grapeseed or other high heat oil OR vegetable broth for sauteeing

DIRECTIONS
1 Sautee the onions and mushrooms in only as much oil* or vegetable broth* as is necessary to keep them from sticking until the onions begin to grow translucent.
2. When the onions start to become translucent, add the Kale to the pan.
3. Stir everything together in the pan, adding a few drops of oil* or broth* as necessary. I also like to add a splash of water to help wilt the kale.
4. Sprinkle garlic powder and pepper to taste.
5. As soon as all of the kale has wilted, the dish is ready to serve! Don’t overcook, this is a fast dish!

* For lower fat, sautee in vegetable broth instead!

The post Baked Falafel Patties, Kale, and Vegetable Gravy appeared first on Urban Earthworm.

       This was a great way to repurpose some of the cabbage left over from New Year’s Eve.  Really, you can use pretty much any veggies you have on hand for this quick, simple, nutrition, and YUMMY stir fry.

       Ingredients:
       Approx 1/3 a heat of cabbage
       2 small zucchini
       2 carrots
       1 med onion
       2 big handfuls diced shitake mushrooms
       3 cloves minced garlic
       3 dried chili peppers, seeded and chopped
       1/4 c organic low sodium veggie broth        
       2 tbsp white while vinegar
       1 tbsp fermented black bean sauce
       1 tbsp ground ginger         
        1 tsp sugar
       1 tbsp sesame oil

1.  Chop the onion and set aside to rest.

2.  Shred the cabbage and slice the zucchini and carrots – a task for which I highly recommend use of a mandolin. Love that thing!

3.  In a very hot wok with about a tbsp of grapeseed oil and roughly 1/2 c of water, stir fry the veggies for about 3 minutes until they just started to soften but are still crisp.

4.  Remove the veggies from the pan, set aside the veggies, and put a bit more grapeseed oil in the wok. Add the rest of the ingredients and sautée for about 3 minutes.

5.  Add the veggies back in and mix it all up.

I also used a little bit of roux made from 1 tbsp whole wheat flour and 2 tbsp water to thicken the sause. In the meantime, MacGyver made his amazing sticky sushi rice with wakame (seaweed). I don’t know the recipe for this, but it’s delicious

Let me know if you try this one. It was really good! Oh, and I substituted hoisin sauce for the black bean sauce because I couldn’t find any.

The post Hot and Sour Vegetables Stir Fry appeared first on Urban Earthworm.

Orange bell peppers cut into jack-o-lanterns, stuffed with quinoa, kale, nutritional yeast, and just a smidge of tomato sauce.   Great use for leftover spaghetti sauce (or spaghetti for that matter). Peppers and kale from the Farmer’s Market. Pictured on a bed of sauteed zucchini, japanese eggplant, and peppers also from the Farmer’s Market.

Amounts will vary based on the number and size of the peppers you’re using. One medium pepper will hold about 1/2 cup quinoa (cooked) mixed with 1/4 cup greens and 3 or 4 tbsp tomato sauce. The amount of nutritional yeast is up to your taste, I used about 2 or 3 Tbsp per pepper.
Cook the quinoa (or wild or brown rice if you so choose) in vegetable broth* according to the package directions (substituting the broth for the water in the package directions). If you have leftover quinoa or rice, this is a perfect use for it. Chop up the kale and steam it until soft but not mushy (collards, spinach, mustard, or turnip greens, or lamb’s quarter will also work wonderfully). Mix the quinoa and kale with just enough tomato sauce and nutritional yeast to moisten the mixture. Fill the peppers and bake at 350 until the peppers just start to soften. Enjoy a delicious, fun, and very healthy Halloween dinner! As always, let me know if you try it!

There are several substitutions for nutritional yeast if you don’t have any on hand (though you should totally try it!!):
-crushed cashews (or other nuts)
-sunflower seeds
-miso
-cooked lentils (soooooo good)
-finely chopped olives
-truffle oil

* Making your own vegetable broth is easy, free, and a huge money saver. Check it out.

The post Halloween Stuffed Peppers appeared first on Urban Earthworm.