Mushroom Keema Pulao

As most of my regular readers know, rice is a staple in the RRC household. Whether it is steamed brown rice with stir-fried veggies, or white basmati rice with red beans or lentils, or black rice in summer salads!! I'm a rice freak :) !!! Today's recipe was inspired by my need to use a package of mushrooms and my 5 year old son's lack of desire to eat anything that looks like a mushroom. 

Prep Time: 30 min

Ingredients (Serves 4):

1. 1 cup Basmati Rice
2. 2 cups Water
3. 1 Small Red Onion 
4. 10 oz White or Cremini Mushrooms
5. 1 tbsp Cumin Seeds
6. Salt, to taste

Directions:

Rinse the rice well in several changes of fresh tap water (until the water runs clean) and set aside. Using a food processor fitted with an S-blade, finely mince the red onion. Transfer to a heavy lidded pot such as a Le Creuset French Oven (I use a 5.5qt pot). Saute the onions on Medium high heat until beginning to golden brown. Add occasional splashes of water anytime the onions begin the stick to the bottom of the pot. Using the same food processor, finely mince the mushrooms (stems included) to the consistency of fine mince-meat (also called keema). Once the onion is golden brown, add mushrooms, mix well and saute for another few minutes with occasional splashes of water to prevent sticking. After about 5 minutes, add cumin seeds and saute until aromatic (about 2-3 min). Add rice, salt, water and mix well. Turn heat to high, allow the water to come to a boil and then reduce heat to Medium-Low, and cover the pot, with just a slit at one end to allow minimal escape of steam. Cook rice until tender (about 10-12 min) at this temperature. Once rice is bite-tender, cover the pot completely, turn off the stove and let sit for 10 min. These 10 minutes, called 'dum' are critical in making or breaking a pilaf!! The word, derived from Persian, means "steam cooked" ... where any residual water in the pot converts to steam under the heavy lid and allows any last remnants of rice to cook to their optimal tenderness. This method also allows for absorption of any excess water in the pot and makes for a fluffier rice pulao. Serve hot, with your favorite curry. 

Note: I called this dish 'Keema Pulao' because the minced mushrooms do take on the look and texture of a minced-meat pilaf. Overall, it was a hit with my 5 year old and a hit with my 45 year old as well :)

Nutrition Facts: Calories 197 (Fat Calories 8)
Total Fat 0.8 g; Carbohydrates 41.6 g; Fiber 1.8 g; Sugars 2.0 g; Protein 5.9 g


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Cardamom Almond Semolina

Happy Sunday!!! I started out my day dreaming of a breakfast dish my mom used to make when we were growing up. "Sooji" or Breakfast Semolina, made as a sweet creamy pudding in milk, or as a savory dry concoction with vegetables and spices is a favorite whole-grain breakfast food across many households. I personally liked it much better when it was made as a thick sweet pudding. That is what I tried to mimic today, with my own #WFPBNO twist to it ... i.e. I didn't use any oil or fat and used plant-based almond milk instead of dairy. 

This dish uses coarse semolina. In the United States, coarser meal coming from softer types of wheat is known also as farina. Also, in the United States, this kind of semolina is sold under the trade name Cream of Wheat. I buy my semolina from the Indian market in town so it has a more authentic flavor. Also, semolina from India is often specked with golden and brown spots, versus Cream of Wheat which is almost a pure white in color.

Prep Time: 20 min

Ingredients (Serves 2):

1. 0.5 cup Coarse Whole Wheat Semolina
2. 1 cup Unsweetened Almond milk 
3. 2 tbsp Raisins
4. 2 tbsp Slivered Almonds
5. 2 tbsp Chia seeds
6. 0.5 tsp Ground Cardamom
7. 2-4 tsp Brown Sugar (optional)

Directions:

Dry roast the semolina in a non-stick pan, on medium to medium-low heat until it is golden brown and aromatic (it will smoke a little as it gets almost done, so watch to make sure you don't char it). Traditionally this is done with ghee (clarified butter) but I've found that dry roasting works just as well and has no effect whatsoever on the overall taste of the dish. When the semolina is almost done, add the almonds, raisins and cardamom seed powder. Skip the nuts if you're allergic or looking for a low-fat dish. I personally consume nuts and seeds so add both to my diet occasionally. If you wish to use cinnamon, feel free to substitute it at this time. You can also sprinkle both at the end but I find that dry roasting the flavorings makes for a more even flavor in the dish.  In just a couple of minutes, the raisins will plump up.

In the dry roasting pan!

At this point, add the almond milk. As the semolina is pretty hot so the almond milk will immediately simmer and boil so be careful. Reduce heat to low and allow everything to simmer for a few minutes. The semolina will lose some of its golden brown color and plump up with the addition of liquid. Simmer for a couple of minutes, add chia seeds at the very end (if desired), mix and dish out into 2 bowls. Serve with a splash of almond milk and little dollops of brown sugar (if desired for additional sweetness). Enjoy!!

Note: As I noted above, you can flavor this dish with whatever your favorite flavors are, cinnamon and maple syrup will work just as well as cardamom and brown sugar. If you're skipping the nuts and seeds, feel free to add dried fruits instead, or even top off with fresh bananas or berries. Once the basic semolina is ready, it can be easily adapted to your tastes.

Note: Next time you have some free time, dry roast a large batch of semolina until golden brown. Allow to cool and transfer to a well-sealed tupperware container. This stays in the freezer for several months. When ready to prepare the dish, heat up the semolina and add raisins .. moving forward from that step and Voila!! .. your overall cooking time is down to around 5-8 minutes.

Nutrition Facts (Per Serving, without added sugar): Calories 272 (Fat Calories 69)

Total Fat 7.7 g; Carbohydrates 43.7 g; Fiber 6.8 g; Sugars 5.6 g; Protein 9.7 g

Nutrition Facts (Per Serving, without nuts or seeds): Calories 193 (Fat Calories 12)

Total Fat 1.3 g; Carbohydrates 38.7 g; Fiber 2.3 g; Sugars 5.4 g; Protein 6.1 g

If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Kabocha Squash Soup

In an effort to try various varieties of squash, I picked up a grand old Kabocha Squash. It turns out that this is New Veggie #73. It sat on my kitchen counter for a few days as I wondered what I could possibly use it for. Ultimately, for fear that it would rot, I roasted it and scooped out the flesh one night (and it went in the fridge). Sooooo, what am I to make? Ultimately, I decided to make that tried and true recipe for Squash Soup from Happy Herbivore. This time, I didn't have any curry powder handy (OMG! ... an Indian chick doesn't have curry powder ;) .. sacrilege!!!) but I did have my mom's home-made Garam Masala and ended up using that instead!! Ummm! :)

Adapted from: Happy Herbivore - Butternut Squash Soup

Prep Time: 10-15 min (with pre-roasted squash)

Ingredients (Serves 2):

1. 1 Medium Kabocha Squash (pre-roasted, scooped flesh, ~2 cups)
2. 1-2 cups Home-made Vegetable Broth 
3. 2-3 tsp Garam Masala, to taste
4. Hot Sauce (preferably Cholula)
5. Salt and Pepper, to taste

Directions:

Roast the whole squash in the oven for about 90 min (see instructions here). Once the skin starts to bubble and pop and darken, the squash is ready. Remove from oven and allow to cool at room temperature so that you can scoop out the flesh without scalding yourself. Once scooped, the flesh can be stored refrigerated until you're ready to make your soup. Bring 1 cup of vegetable broth to a boil in a large sauce pan, add squash and garam masala and some salt. Using an immersion (stick) blender, puree until the soup is thick and creamy, adding more broth as needed until you get the desired consistency. Taste test for salt and flavor. Garnish with cholula and enjoy!! 

My Assessment: This soup is so easy to make. I love it, with every kind of fall squash :)

Nutrition Facts (Per Serving)*: Calories 40 (Fat Calories 0)
Total Fat 0.0 g; Carbohydrates 9.3 g; Fiber 1.3 g; Sugars 4.0 g; Protein 1.4 g

* Nutrition facts are provided for the water option as vegetable broth calorie content can vary.


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Spicy Stewed Okra

This recipe, a hot and spicy Okra stew is inspired by my friend Maria Hatcher. Not only does she style my hair to perfection, she's been tempting me with tales of this recipe for months now. After our visit to her salon yesterday, and another conversation about this dish, I decided to pick up some okra and onions at the store and try this recipe tonight. I'm not sure if she uses all the same spices or not, but this came out pretty darned good. I served it over 2 redskin steamed potatoes. She uses mashed cauliflower or masked potatoes. I think it will go really well with a batch of my Cauliflower Rice. 

Prep Time: 20 min 

Warning: Not for the weak of heart!! This recipe packs a lot of heat. 

Ingredients (Serves 4):

1. 1 x 12oz Pack of frozen/cut Okra
2. 1 small white Onion, julienned
3. 1 x 10oz can of Diced Tomatoes (or a medium fresh tomato, diced)
4. 1 small Jalapeño, diced finely
5. 1 tbsp Powdered Cumin
6. 1 tsp Smoked Chipotle Pepper (or more, to taste)
7. 1 tsp minced garlic
8. Salt, to taste

Directions:

Line a big saucepan with water and add onion and garlic. As the onion becomes translucent, add tomatoes, jalapeño, cumin and chipotle pepper. Mix well, add frozen okra and bring to a boil. Cover, reduce heat to a simmer allow the okra to cook down for about 15 min. Serve over rice or potatoes. 

Nutrition Facts (Per Serving): Calories 58 (Fat Calories 5)
Total Fat 0.5 g; Carbohydrates 12.0 g; Fiber 4.0 g; Sugars 3.9 g; Protein 2.1 g


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Chef AJ's House Dressing

Photo Courtesy: The Shelton Challenge

I've been slacking off for about a month. Well not really, but I am terribly behind in my posts and the only reason I have, which some of you have already heard about, is that I started a new job this January. I'd been in the same position for the past 8 years and after a lot of moaning and groaning and stressing out over everything and anything, I made the change. I planned my exit strategy and when the opportunity presented itself, I made the change. It was difficult after being in the same place for 8 years but now I wonder why I was ever worried about change ... Change Equals Growth, after all. 

Anyhow, now I'm back and hopefully will stick with it with regularity :)

One of the cool things about my new job is that they have a full cafeteria with a full fresh salad bar. Awesome!!! Now while I've been really good about taking leftovers for lunches, the chance of eating a fresh spinach salad, loaded with beans and other fresh veggies, which I didn't have to put together is an awesome opportunity in my opinion. In the 3 weeks I've been there, I've had salad for lunch at least 4 days each week. I love it!! So that is the reason that this first post is about a home-made salad dressing. Chef AJ's House Dressing. I first came across this recipe when I attended a cooking demonstration by Chef AJ in Dublin, Ohio. I bought her book, Unprocessed, and this recipe was on a bookmark she gives out with each book. It's yummy!!

Prep Time: 5 min

Ingredients (Serves 5):

1. 1/2 cup filtered Water
2. 4 tbsp Tahini (whatever brand you can find, bottled varieties tend to congeal less)
3. 6 tbsp Lemon/Lime Juice (fresh or bottled, both work fine)
4. 4 tbsp Low-Sodium Tamari (or Soy Sauce)
5. 4 tbsp Grey Poupon Dijon Mustard
6. 8 tbsp Kal Nutritional Yeast
7. 1 tbsp Date Syrup (or 3 whole pitted Medjool dates)

Directions:

Place all ingredients in a blender and pulse until smooth. If using dates instead of date syrup, you may need to pulse a few extra minutes to make sure that the dates are well incorporated. The longer the dressing sits, the dates will imbibe more of the moisture and add to the overall sweetness of the recipe. Transfer to a serving dish, or a storage bottle. I typically make a batch every Sunday and take it with me to work. I split the batch over 5 days in my salad, or if I have some remaining, I do bring it home as it is also great on a baked russet or redskin potato. Enjoy!! This dressing is very reminiscent of a Honey Mustard dressing. Its really yummy on salads as well as on steamed vegetables, including baked or steamed potatoes.

Chef AJ's House Dressing over Steamed Redskin Potatoes

-- more pictures to follow -- 

Nutrition Facts (Per Serving): Calories 156 (Fat Calories 69)
Total Fat 7.6 g; Carbohydrates 18.1 g; Fiber 4.8 g; Sugars 6.2 g; Protein 8.5 g


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Mexican 7-Layer Dip

We were at the store a couple days ago for a mid-week grocery supplement trip when Tony picked up a container of 'ready to eat' Mexican dip from the deli-fresh section. I looked at it and it had more cheese and sour cream than any of the other whole ingredients and offered to make a whole foods-plant-based version at home. I mean, really, how hard could it be? So away we went .. picked up all of our ingredients and a bag of baked tortilla chips and we had the best lunch ever ... yep! we're those people! We at chips and dip for lunch! :)

Prep Time: <10 min

Ingredients (Serves 6):

1. 1 x 16 oz can of La Preferida Fat Free Refried Black Beans 
2. 1 x 8 oz bag of Shredded Lettuce (about 2 cups)
3. 1 Medium White onion, finely diced
4. 2 Medium Tomatoes, finely diced
5. 1 x 4 oz can of Ortega Fire-Roasted Diced Green Chilies
6. 1/2 x 3.8 oz can of Early California Sliced California Ripe Olives
7. 0.5 cup Pace Restaurant Style Salsa
8. 1 tbsp Ortega Taco Seasoning (to taste). 

Directions: 

I used black beans for this recipe because that's what we like to eat more than regular refried beans. Feel free to use a can of regular beans instead. The brand I used (La Preferida) has only cooked black beans, water, salt, and onion and garlic powder. I made sure also that the green chilies and olives are preserved in water, and not oil. Once all the ingredients are ready, start layering a bowl with the ingredients starting with half the lettuce, black beans, tomatoes, onions, black olives, green chilies, salsa, with sprinkles of taco seasoning between each layer. Finally top off with the remainder of the lettuce and add a few extra olives, and a sprinkle of taco seasoning, as a garnish. Refrigerate for about 30-60 minutes before serving. The longer the ingredients sit together, the better the flavors blend together. Serve with baked tortilla chips for an awesome experience. 

Nutrition Facts (Per Serving): Calories 108 (Fat Calories 14)
Total Fat 1.6 g; Carbohydrates 20.4 g; Fiber 5.4 g; Sugars 3.9 g; Protein 6.7 g


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Pomegranate & Chocolate Chip Oatmeal

During one of many trips to India, before my dad passed on, he introduced Tony to Pomegranates. It was love at first bite for him. Ever since then, every time he sees it at the store, and he has some spare cash, he picks one up. They're expensive here in the US and I always thought they're more work than they're worth ;) but Tony is willing to do the work to get all the seeds out, so I'm willing to eat them!! Fun fact: did you know that pomegranate seeds are called 'arils'? 

Recipe Credit: The Oatmeal Artist - Pomegranate & Chocolate Chip Oatmeal

Prep Time: <5 min 

Ingredients: See recipe link above. 

Directions:

In a microwave-safe bowl, mix oats, chia seeds, almond milk and salt together and cook on high for 3-4 minutes. Remove the bowl once in the middle of this time to mix well. Once oats are done, remove carefully from microwave, mix vanilla extract, pomegranate arils and chocolate chips and transfer to a serving dish. Enjoy!! 

My Assessment: I really really liked this recipe by The Oatmeal Artist. In fact, I don't think I've tried a single one of her recipes and not loved it. She's got a knack for oatmeal :) !!! The combination of pomegranate and chocolate was like eating cherries with chocolate, but the crunchiness of the arils made it similar to eating a nutty chocolate bar!! Loved it!! 

Nutrition Facts (Per Serving): Calories 331 (Fat Calories 95)
Total Fat 10.6 g; Carbohydrates 54.9 g; Fiber 8.8 g; Sugars 20.7 g; Protein 8.3 g


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Mushroom, Chickpea Noodle Soup

This soup came about with a vague recollection of Happy Herbivore Chickpea Noodle Soup when I didn't have access to her recipe (or the internet at that moment). Turns out my recipe is nothing like Lindsay's with the exception that we both used Chickpeas, Noodles and Mushrooms. Here's my adaptation. Since the idea was inspired by the original recipe, I'm still crediting Lindsay Nixon here. I also accidentally managed to delete all my pictures :( so there are no pictures today. 

Adapted from: Happy Herbivore Chickpea Noodle Soup

Prep Time: 15 min

Ingredients (Serves 4):

1. 1 x 15oz Can of Chickpeas, drained and rinsed 
2. 3 oz dry Spaghetti
3. 1 cup Grape tomatoes, halved
4. 8 oz Cremini mushroom crowns, sliced
5. 1 small white onion, diced (or 2 tbsp dried Onion flakes)
6. 1 tbsp Better than Boullion - Vegetable Base
7. 6-8 cups Water or Home-made Vegetable Broth 
8. 1 tsp Garlic Powder
9. 2 tsp dried Parsley
10. 1 tsp Rubbed Sage
11. Salt and freshly cracked pepper, to taste

Directions:

Put everything in a pot and simmer until spaghetti is soft. Taste test for salt, enjoy!!! For as simple as this recipe is, even my omnivore step-kids loved it!! Sorry I don't have pictures today :(

Nutrition Facts (Per Serving)*: Calories 175 (Fat Calories 17)
Total Fat 1.9 g; Carbohydrates 31.0 g; Fiber 4.7 g; Sugars 5.2 g; Protein 9.1 g

* Nutrition facts are provided for the water option as vegetable broth calorie content can vary.

If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Chickpea Hash

As part of a whole-foods lifestyle, it is my attempt to reduce our overall consumption of processed grains and grain products, especially white rice and white pastas. My husband is not a big fan of brown rice. He loves barley and bulgur but the mention of brown rice usually elicits a long face ;-) !!! So I'm always looking for different ways of substituting white rice in my recipes. Today, as I was getting ready to prepare dinner, I decided to switch white rice with potatoes. My initial thought was to just serve my chickpea recipe over steamed potatoes, but then I decided to try something different. And the result was actually phenomenal. Tony has 2 bowls full :) despite his initial reservations.  

Prep Time: 20-25 min

Ingredients (Serves 4):

1. 2 x 15oz cans Chickpeas (drained and rinsed)
2. 1 Small Red Onion
3. 4 Medium Roma Tomatoes
4. 4-5 Small Russet Potatoes
5. 2 tsp Garlic Powder
6. 2 tsp Onion Powder
7. 2 tsp Italian Seasoning
8. 1 tsp fresh diced or freeze-dried Basil
9. 1 tsp Paprika, to taste
10. 2 cups Water or Home-made Vegetable Broth 
11. Salt and Pepper, to taste

Directions:

Dice onion and 2 tomatoes and set aside. Puree the remaining 2 tomatoes in a blender until smooth and set aside. Peel potatoes and shred to match stick fries or hash brown thickness using a food processor or julienne using a mandolin slicer (about 2 cups). I used a mandolin today as I already had it out for the baked chips I made earlier. Set aside until ready to use. Line a heavy pot with water and add onions. Saute on medium-high heat until onions are translucent and add tomatoes and garlic and onion powders and saute until almost all the water has evaporated and the tomatoes take on a deep red color from the caramelizing sugars. Add a splash of water and add hash potatoes. Toss well making sure that the potatoes don't stick to the bottom or burn. Once well mixed, add 2 cups of water or broth, and add chickpeas. Add remaining seasonings, mix well, cover and simmer on low for 10 min, or until potatoes are fork tender. As the potatoes cook, they'll release some of their starches and make the broth rich and creamy and starchy. Garnish with fresh basil and freshly cracked black pepper. Enjoy! 

My Assessment: This was a great way to sub out rice or even pasta in this dish. Loved the starchy feel of the potato and the shredded/julienned potato almost had a pasta like consistency in this dish. Tony loved it and so did I. :)

Nutrition Facts (Per Serving)*: Calories 271 (Fat Calories 17)
Total Fat 1.9 g; Carbohydrates 55.3 g; Fiber 16.2 g; Sugars 5.7 g; Protein 13.4 g

* Nutrition facts are provided for the water option as vegetable broth calorie content can vary.

If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Baked Taco Chips

I'm fast approaching my 2-Year Plantiversary!!! Yay for me!! Even after all this while, I still occasionally crave the crunch of a bag of potato chips. Since I've reduced processed foods to an absolute minimum, greasy potato chips out of a bag are pretty much a no-no. I decided to try making some home-made potato chip today to see if they would satisfy that itch!!

Prep Time: 20-25 min

Ingredients (Serves 4):

1. 3 small russet potatoes (about 1 cup)
2. 1 tsp Onion powder
3. 1 tsp Garlic powder
4. 1 tsp Taco Seasoning
5. Salt, to taste 

Directions:

Preheat oven to 350° F. Thinly slice the potatoes using a food processor or a mandolin slicer. Spray a rimmed cookie sheet with a thin layer of cooking spray. Use a paper towel to wipe any excess oil off, leaving behind only a thin glossy layer all over the sheet. Toss potato slices with all spices (save the salt for later, if needed) and then spread in a single layer (some overlap is okay) on the greased cookie sheet. Bake, uncovered, until golden brown and crispy with an occasional shake of the sheet every few minutes. Mine were nice and golden in about 17 min. Remove the sheet from oven and let stand for a few minutes before transferring to a serving plate! Enjoy!

My Assessment: Loved these. Even my 4y old loved these chips and was a tad disappointed when mommy and daddy finished their share ;)

Nutrition Facts (Per Serving): Calories 31 (Fat Calories 1)
Total Fat 0.1 g; Carbohydrates 7.0 g; Fiber 1.0 g; Sugars 0.9 g; Protein 0.8 g


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Roasted Brussels Sprouts

Oven Roasting is the easiest most delicious way to eat Brussels Sprouts! This post and recipe was partially inspired by Thug Kitchen's recent recipe - Roasted Brussels Sprouts with Quinoa and Cranberries. The inspiration ended with the oven temperature and the inspiration to eat some roasted Brussels sprouts :)! But seriously, if you haven't visited this website yet, do go on over for some rip-roaring laughs!! He's quite hilarious!! 

Prep Time: 20-25 min

Ingredients (Serves 4):

1. 2 cups fresh Brussels Sprouts
2. 2 tbsp Balsamic Vinegar
3. 2 tbsp Soy
4. Sea Salt, to taste

Directions:

Preheat oven to 400° F.  Add Brussels Sprouts, balsamic and soy sauce to a gallon-sized ziploc bag. Close bag and toss everything well together. Let sit in the bag until oven is preheated. Line a rimmed cookie sheet with parchment paper (or use cooking spray). Spread sprouts in a single well-spaced layer on the cookie sheet. Roast in the oven for about 20 min, or until the exterior leaves start to get nicely caramelized and crispy. I like the sprouts to maintain some crunch so I roasted them whole. If you want them to wilt a little more, feel free to cut into halves or quarters (when cutting make sure each half has a little bit of the stem - this is necessary to prevent the leaves from falling apart!). 

Nutrition Facts (Per Serving): Calories 25 (Fat Calories 1)
Total Fat 0.1 g; Carbohydrates 4.8 g; Fiber 1.7 g; Sugars 1.1 g; Protein 2.0 g


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Pumpkin Pie Oatmeal

Its fall! Its time for pumpkin everything! I already did a post on Pumpkin Spice Latte Oatmeal. If you're not much of a coffee fan, but love pumpkin, this recipe is for you :)

Prep Time: 5 min

Ingredients (Serves 1):

1. 1/2 cup Old-Fashioned (Rolled) Oats
2. 1 cup Almond Milk (Unsweetened Vanilla) 
3. 1/2 cup Canned Pumpkin puree
4. 1 tbsp Chia Seeds
5. 1 tbsp Slivered Almonds
6. 1 tsp Pepitas (Pumpkin Seeds)
7. 1/2 tsp pumpkin pie spice 
8. 1/2 tsp vanilla extract
9. 1 tbsp Maple syrup (optional, to taste)

Directions:

Mix almond milk (or any other non-dairy milk), oats, Pumpkin puree, almonds and Chia seeds in a microwave safe bowl. I usually use a large glass measuring cup. Microwave on high for 3-4 minutes. Remove carefully. Add pumpkin pie spice* and vanilla extract (and maple syrup, to taste). Mix well. Transfer to a bowl, add another splash of milk, top off with pepitas and enjoy!!

*Pumpkin pie spice is basically a mix of cinnamon, ginger, nutmeg and allspice. If you don't have the mix, feel free to use the individual spices to taste :)

Nutrition Facts (Per Serving): Calories 331 (Fat Calories 122)
Total Fat 13.5 g; Carbohydrates 45.1 g; Fiber 14.4 g; Sugars 4.6 g; Protein 11.8 g.


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

French Onion Soup

Someone posted a picture of a regular omnivore French Onion soup this morning. While I enjoyed the occasional bowl of French Onion Soup in restaurants before I went plant-based, that is an impossible idea these days because French Onion soups served in restaurants is almost always made with either beef broth, or chicken broth, or both. And most often, its loaded with Gruyere cheese. Since I'm interested really in consuming only onions and water (haha!), most restaurants, or even online recipes, don't cater to my tastes :) So I found a omnivore recipe and adapted it :) turned out great!!! 

Adapted from: The Pioneer Woman: French Onion Soup

Ingredients (Serves 4): 

1. 1 large Red Onion, julienned (about 2 cups)
2. 6 cups Water
3. 1 tbsp Minced Garlic
4. 5 tbsp Vegan Worcestershire Sauce (Annie's) 
5. 1 tbsp Miso (I used Barley Miso)
6. 1 tbsp Better Than Bouillon Vegetable Base
7. 1/4 tsp Italian Seasoning
8. Salt and Pepper, to taste
9. 8 half-inch rounds of plain baggette

Directions:

Preheat oven to 400 . Line a heavy pot, like a dutch oven which you can move to the oven, with 1 cup of water and add 1 tbsp Garlic and julienned onion. Saute on medium heat until onions are translucent. Add a splash of water (about 1/2 cup if the onions look dry) and move the entire pot, with lid, to the preheated oven. Crack the lid just a tad to allow some steam to escape. This was a trick used by the Pioneer Woman that made it super easy to caramelize the onions slowly, to bring out their sweetness and color, without standing over the stove babysitting the onions. Leave the pot in the oven for about an hour. Remove the pot using heavy oven mitts. At this point, the onions should be caramelized to a deep golden brown. Transfer the pot to the stove on medium heat. In a bowl, whisk Worcestershire sauce, miso, vegetable base, Italian seasoning and 4 cups of water together and slowly add to the pot. Make sure that all the caramelized sugars on the sides of the pot are mixed in with the liquid. While the soup is finishing on the stove, line a cookie sheet with the baggette slices and toast (using the broiler setting) on medium heat until crispy and golden on both sides. Set aside to top off each bowl of soup.  Bring the soup to a boil, taste test for salt (remember the miso and Worcestershire sauce are both salty so don't add salt without tasting). To serve, ladle into serving bowls, top off with toasted baggettes, and freshly cracked black pepper. Enjoy!! 

My Assessment: My omni sister-in-law and step-son both had bowls of this soup today. I think it was a hit! I don't use any processed foods so I did not add any cheese. Feel free to top off with Daiya cheese if you like using it. If adding cheese, I'd return each serving bowl to the oven, under the broiler at a low setting for just a few minutes each to help melt the cheese before serving. Enjoy!!

Nutrition Facts (Per Serving*): Calories 50 (Fat Calories 3)
Total Fat 0.4 g; Carbohydrates 9.8 g; Fiber 1.4 g; Sugars 2.6 g; Protein 2.0 g

*Nutrition facts are provided without the toasted baggette rounds as calorie content can vary depending upon the source bakery.

If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Caramelized Banana Oatmeal

I'm in love with Oatmeal. When I'm craving bad foods, I crave Chocolate Oatmeal. Which incidentally, last night I really really wanted to substitute my dinner with a large bowl of my Dark Chocolate Mudslide Oats. I'm generally not the kind of person who eats chocolate-based cereals or foods for breakfast - but today, for some reason, it was calling my name (maybe because I deprived myself last night!). This recipe was inspired by a post I saw from The Oatmeal Artist just yesterday - Fifty Toppings to Spruce Up any Porridge! She had a picture of a cup of oatmeal topped with Caramelized banana. While her recipe called for molasses, honey and orange juice, mine relies on the sweetness of the banana itself. 

Caramelized Banana Oats

Prep Time: 10-15 min

Ingredients (Serves 1):

1. 0.5 cup Rolled (Old-Fashioned Oats)
2. 1 cup Unsweetened Non-Dairy Milk
3. 1/2 medium Banana
4. 1 tbsp Flax Seed Meal
5. 0.5 tbsp Natural Creamy Peanut Butter
6. 2 tbsp Semi-Sweet Chocolate Chips
7. 0.5 tsp Vanilla Extract
8. 1-2 tsp Brown Sugar (for topping, optional)

Directions:

Slice banana in 2 halves lengthwise and crosswise. Place in an ungreased oven safe dish/plate and broil on HI for 5-10 minutes. Keep an eye on the oven as the banana can go from caramelized to burnt really quickly. It will first start to wilt under the heat, and then slowly bubble on top before turning a lovely golden brown. While the banana is in the oven, mix oats, flax seed meal, peanut butter and half the chocolate chips in a microwave safe bowl and cook on high for 3-5 minutes. Remove the bowl once in the middle of this time to mix well. Once oats are done, remove carefully from microwave, mix vanilla extract in and transfer to a serving dish. Once bananas are nice and golden, remove the dish from the oven and carefully transfer onto the oatmeal. Top off with a light sprinkle of brown sugar (optional) and remaining chocolate chips! Voila!!! 

Nutrition Facts (Per Serving): Calories 426 (Fat Calories 129)
Total Fat 14.3 g; Carbohydrates 64.7 g; Fiber 11.7 g; Sugars 22.9 g; Protein 11.6 g


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Roasted Cauliflower & Spinach Salad

This evening while driving home from work I knew I wanted to use that head of cauliflower in the fridge for dinner. After not cooking cauliflower because of some mistaken notion that it would stink up my house for many many years, I've come to really love the flavor, aroma and taste of simple Roasted Cauliflower. Cut up the florets, toss the cauliflower in a gallon bag with a splash of water and whatever spices you like, toss everything together and then spread it all out on a cookie sheet and broil on high for 10-12 minutes. Umm mmm good!! Here's my standard Roasted Cauliflower recipe. 

As I was dreaming of my roasted cauliflower .. I was also dreaming of my box of baby spinach and the awesome batch of homemade hummus I made the other night! I guess I was hungry :)!!! Soon after getting home, I found a recipe I knew I could adapt to my tastes and preferences (umm no oil!), use the ingredients I'd been dreaming about and have it turn out great!! 

Adapted from: Modern Family Cooking

Prep Time: 30 min

Ingredients (Serves 4):

1. 1 head of Cauliflower (any color, about 2 cups of florets)
2. 1 x 15oz Canned Chickpeas, rinsed and 
3. 4 Mini Cucumbers, sliced (about 1 cup)
4. 1 Bell Pepper (any color, preferably Red or Orange), diced
5. 1/2 cup Quinoa, pre-cooked in water and chilled. 
6. 3 cups Baby Spinach
7. 4 tbsp Homemade Hummus* (plain or roasted red pepper) (or more, to taste)
8. 1/2 cup Cold Water
9. 2 tbsp Nutritional Yeast
10. 3 drops of Liquid Smoke
11. Salt and Pepper, to taste

Directions:

Preheat oven to 375° F.  Whisk hummus, liquid smoke and 1/2 cup of iced water in a small bowl until smooth. Set aside. Transfer drained and rinsed chickpeas and cauliflower (cut into small bite-sized florets) into a gallon zip lock bag with nutritional yeast, freshly cracked black pepper and about a third of the thinned out hummus. Close bag and toss everything together until the cauliflower and chickpeas are well coated with the hummus. Transfer to a rimmed cookie sheet and broil on high for 10-12 minutes until the tips of the cauliflower start to caramelize and char. Meanwhile in a large bowl, mix diced pepper, baby spinach. sliced cucumbers and quinoa and toss well with hands. Sprinkle liberally with freshly cracked black pepper. Once the cauliflower and chickpeas are ready, remove from oven and set aside for just a minute. Add remaining thinned out hummus to the bowl with greens and quinoa and toss well, top off with roasted veggies, toss and serve immediately. This salad makes 4 side-salad sized servings, or 2 large dinner-sized salad servings! Enjoy!

My Assessment: Tony wants me to make this for our Friendsgiving dinner which we celebrate a weekend after Thanksgiving every year. I guess in my head, hearing that from a self-proclaimed hummus-hater, this recipe is a hit!!! :)

Home-made Hummus*: Blend one can of chickpeas (rinsed & drained) with 1/2 to 2/3 cup water, 2 cloves of garlic, 1-2 tbsp Tahini (sesame seed butter, optional) and 2-3 tbsp lemon juice until smooth. Add more water, as needed to make a smooth paste. Store refrigerated for up to a week. 

Nutrition Facts (Per Serving): Calories 205 (Fat Calories 26)

Total Fat 2.9 g; Carbohydrates 37.0 g; Fiber 8.8 g; Sugars 4.0 g; Protein 12.4 g


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Mediterranean Chickpea Pilaf

Most of the regular visitors to my blog know that I love rice. I grew up eating it. Its a staple in my diet. While I am okay with almost any kind of rice and have actually come to prefer Brown Basmati rice, my dear husband is not a big fan of anything other than white rice. So often, when I'm making a rice-based entrée, I'll use White Basmati rice. My way-around, adding more fiber and lowering the starch content is to add lots of beans and lentils and vegetables to most dishes. 

Prep Time: 20-30 min

Ingredients (Serves 4):

1. 2 x 15 oz Cans of Chickpeas (drained and rinsed)
2. 1 cup White Basmati Rice
3. 1 x 10 oz Fresh Baby Spinach
4. 2 cups water.
5. 4-5 tbsp Tomato Paste
6. 1 tsp Onion Powder
7. 1 tsp Garlic powder
8. 1 tbsp Italian Seasoning
9. Salt & Pepper, to taste
10. 1/3 cup Raisins (optional)

Directions:

Line a heavy lidded stock pot (preferably cast iron) with a half a cup of water and add tomato paste, spices and chickpeas and bring to a boil. Add baby spinach to the pot, reduce heat to medium low and cover for 5 minutes to allow the spinach to wilt. Mix well. The spinach will release its water and the mix at this point will look like a thick gravy. Add rice and raisins (optional), mix well and add 1.5 cups of tap water.  Bring to a boil, reduce heat to medium low and cover with lid, with just a slight gap (couple of millimeters) to allow some steam to escape. Cook for about 8-10 min until rice is bite-tender. At this point, cover the pot completely with its lid, turn off the stove and let the pot sit on the stove for about 10 more minutes. This will allow any residual bite in the rice to cook and will also allow any excess water to be absorbed by the rice. This step is a good one to follow for any rice based dishes. This last 10 minutes makes for a fluffy pilaf. Serve garnished with freshly cracked black pepper. 

Nutrition Facts (Per Serving): Calories 348 (Fat Calories 38)
Total Fat 4.2 g; Carbohydrates 69.7 g; Fiber 9.3 g; Sugars 3.5 g; Protein 13.9 g


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Chunky Potato, Broccoli & Mushroom Soup

This afternoon, I had broccoli and mushrooms in the fridge that needed to be used soon. I have often oven roasted the two together and they make for a great side dish. Oven roasting caramelizes the tips of the broccoli and adds a certain smokiness to the vegetable. Umm Umm Good!! Today however, I was making an Artisan Bread as well and wanted to make something which I could eat with bread. And what's better to eat with bread than a soup. 

Prep Time: 30-40 min

Ingredients (Serves 4):

1. 2 cups Broccoli florets
2. 1 Red onion, chopped 
3. 6 Large Cremini mushrooms
4. 3-4 Medium Redskin Potatoes, diced
5. 6 cups of Home-made Vegetable Broth
6. 1 tbsp Minced Garlic
7. 2 tsp Dried Parsley
8. 2 tsp Dried Basil
9. 2 tbsp Nutritional Yeast
10. 1 tsp Liquid Smoke
11. Salt & Pepper to taste

Directions:

Mix all ingredients with the exception of salt, pepper, liquid smoke and diced potatoes in a large soup pot. Bring to a boil and simmer for 10 min until onions and broccoli are tender and breaking apart. 

Using an immersion blender, puree everything until smooth. If you don't have an immersion blender, transfer carefully into a jar blender and blend until smooth. Once pureed, add diced potatoes and salt to taste and simmer on low until potatoes are tender (~10-12 minutes). Add liquid smoke, taste test for salt, garnish with freshly cracked black pepper and serve with fresh bread!! 

My Assessment: This is my green version of a hearty potato soup. When I first made it, it tasted fine but was missing something and that's when I was reminded of my little bottle of magic :) Liquid Smoke. This soup cried out to be eaten after that ;)

Nutrition Facts (Per Serving)*: Calories 196 (Fat Calories 7)
Total Fat 0.8 g; Carbohydrates 41.8 g; Fiber 6.5 g; Sugars 3.8 g; Protein 8.3 g

* Nutrition facts are provided for the water option as vegetable broth calorie content can vary.

If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Onion, Garlic & Rosemary Artisan Loaf

I made yet another loaf of bread made this weekend. If you're wondering what the heck is wrong with this poor herbivore - don't worry! I'm not going crazy. I'm hosting the family Thanksgiving dinner this year and only want to impress everyone with my awesome bread making skills. Hence the weekly attempts to make something amazing :) !!! This week's recipe is a slight variation of a the Rosemary Garlic Artisan Loaf I tried a few weeks ago and this version was loved much more by the hubby! 

Onion, Garlic & Rosemary Artisan Loaf

Time Required: 20 min prep time, ~3.5 hours rise time, 45 min oven time.

Ingredients:

1. 4 cups King Arthur's Bread flour (plus more for dusting)
2. 1.5 cups (+ a couple extra tbsp) Water
3. 1 Medium Red Onion, diced (about 1/2 cup)
4. 2 tbsp Minced Rosemary (fresh)
5. 2 tbsp Minced Garlic 
6. 2 tsp Coarse Salt (Sea or Kosher)
7. 2 tsp Black Pepper (freshly cracked)
8. 2 tsp Dried Chives 
9. 1 tsp Active Dry Yeast

Directions:

Measure out the flour, yeast, salt, diced onions, chives minced garlic and rosemary in a bowl. I measure directly into my Cuisinart Stand Mixer. 

Add water and start mixing (I used the lowest speed setting #2) using the dough hook. As the water is incorporated, the dough should come together as a large ball. If there are crumbs still sticking to the sides after a couple of minutes, add more water in 1 tablespoon portions until everything is incorporated. Depending upon how fresh or old your flour is it may sometimes need just a tad extra water. Be patient. It is very easy to overdo the water and you will then need to add more flour. You will most likely not need to much. I needed just 3 additional tablespoons of water today. Mark the clock time and knead for 15 minutes.

Once you successfully achieve a windowpane with the dough, you can stop kneading (a piece of dough and be stretched out and it will become translucent, allowing light through like a window pane). This is how my dough looked after 15 minutes of kneading. Using a rubber spatula, transfer the dough to a well floured surface. I find a silicone baking mat works best for me. Lightly dust your fingers and the surface and shape the dough into a ball. I put the ball back into the Cuisinart bowl and set it aside to rise on the kitchen counter. Cover the bowl with plastic wrap and allow the dough to rise for approximately 3 hours. If your house is cold as it can be in the fall, try the oven method I talked about in an earlier recipe). 

I allowed an approximately 3 hour rise time today. The dough expanded to about 3x its original size in this time. Start preheating the oven to 450° F. In my past attempts, I've actually preheated my cast iron dutch oven at the same time as the oven. However, several of the recipes I've come across do you preheat the dutch oven so I decided to try it without this time. I was however, worried about the dough sticking to the bottom of a cold dutch oven so I decided to cut out a round of parchment paper and use that to place my dough into the bowl. 

Remove dough from the bowl it is rising in and using lightly dusted fingers, shape it into a bowl. At this time be careful to not disturb the gluten fibers by kneading it too much. I placed the dough on my round piece of parchment paper and scored it once, straight across the top. Let the dough sit in the cold bowl for another 15 minutes or so. Once oven is ready, and the loaf has rested for 15 minutes, cover with lid and bake for 30 minutes at 450° F.

This is how my loaf looked after 30 min. Remove lid and set aside. Bake uncovered for another 15 minutes, until the loaf is golden brown.

Remove pot from oven. With the parchment paper, the loaf had no chance to stick to the pot at all. gently turn it over onto a cooling rack and allow it to cool completely before slicing into this awesome bread. Here are some pictures of the crumb

As you can see, there was a lot of rise and a lot of air. The rise held really well. The crust was a crunchy golden brown, but it was not so hard that I was scared to slice into it. 

On this slice of bread you can see the sprinkling of black pepper and the pieces of onion as well. Overall, this was an awesome loaf. According to Tony, this has been my best loaf so far (yes!). He wants this one on our Thanksgiving table. We'll see ... :)

Nutrition Facts (One Loaf): Calories 1853 (Fat Calories 13)
Total Fat 1.4 g; Carbohydrates 371 g; Fiber 22.3 g; Sugars 2.5 g; Protein 67.8 g


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Creamy Blueberry Yogurt Oats

I recently got my blood work done. Most of you probably already saw all the details on Facebook. After 2 years of being plant-based, I am finally in the awesome range with a cholesterol value under of 139 mg/dL. Based on the Framingham study, the risk of cardiac events in folks with total cholesterol below 150 mg/dL is essentially nonexistent. Yeah!! So what do I attribute this to? Along with giving up meat and dairy, I've added a large bowl of oatmeal to my daily routine. Because Oats are digested slowly, compared to commercially available sugary cereals, oats help maintain sugar levels stable, while providing a longer-lasting steady flow of energy. Unique to oats, are small antioxidant molecules called avenanthramides, which help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease. See this article for more information (Oats and Avenanthramides). In the end, I'm not sure what helped get my numbers down, I'm just glad they are :) !!!

Creamy Blueberry Oats

Prep Time: 5 min

Ingredients (Serves 1):

1. 1/2 cup Old-Fashioned (Rolled) Oats
2. 1 tbsp Chia Seeds
3. 2/3 cup Frozen Blueberries
4. 1 cup Non-Dairy Milk 
5. 2-3 tbsp Non-Dairy Yogurt
6. 1 tsp Vanilla extract

Directions:

Mix oats, non-dairy milk, chia seeds and 1/2 cup blueberries in a microwave save bowl and microwave on high for 3 minutes. If you want, you can also soak them overnight for the same effect, or cook the oats on the stove-top. In the end you want the oats to be nice and soft, but not mushy or crunchy. Once ready, mix vanilla extract and sweetener (optional) of choice. Transfer to a serving bowl, garnish with remaining blueberries and top off with non-dairy yogurt. I had Vanilla flavored Silk Soymilk yogurt at home today!! Mix well to incorporate the creaminess of the yogurt into the oats and enjoy!

Nutrition Facts (Per Serving): Calories 350 (Fat Calories 102)
Total Fat 11.3 g; Carbohydrates 53.6 g; Fiber 12.8 g; Sugars 14.9 g; Protein 11.2 g


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!