This is a simple and healthier version of the fried rice you can find at Chinese restaurants. Instead of white rice, I've used brown. This also has a lot more veggies than its restaurant counterparts typically contain. Grapeseed oil is also the best to use because it is a healthy fat that doesn't smoke at high temperatures. It is a lot cheaper too at only $1.25 for a huge serving. This recipe makes enough to serve 4.
Ingredients:
4-5 cups cooked brown rice $1.50
1 bag frozen soycutash (a mix of edamame, corn, carrots, and red peppers) or frozen stir fry veggies $2
1 block extra firm tofu (Your local asian grocery store probably sells it for very cheap.) $1
Grapeseed oil for frying $0.50
Drain and press the tofu, then cut into small cubes or strips. Sautee in a wok with grapeseed oil until crispy and golden brown. Drain on paper towels. Add a bit more grapeseed oil to the wok if needed. Quickly sautee the soycutash until hot. Add the cooked brown rice and sautee until it is slightly golden brown and no longer sticky. Add the tofu and stir to mix. Serve with your favorite asian style sauce.
Saturday, March 21, 2009
Green Smoothies
Yes you can eat a healthy, wholesome, and quick breakfast as a vegan! This is a lot cheaper than going to a cafe or smoothie bar and tastes every bit as good. These are just suggestions, of course. Use the greens and fruit you prefer, but the order is very important. Always blend oranges or other citrus fruit with the greens, followed by protein powder, followed by bananas or other soft fruit, followed by frozen fruit. Or if you're lucky enough to have a VitaMix, just throw it all in there. If it ever seems too thick, just add some juice or water to help it blend better. This makes two 16 oz. servings and definitely beats the cafe or smoothie bar at just $2.50 per serving! (By the way, that is using all organic ingredients.)
Ingredients:
2 Oranges, peeled $1
4 oz. spinach or other greens (roughly 2 handfuls) $1
2 Bananas $0.75
1 cup frozen fruit (berries, pineapple, and mango are all good) $1.50
2-4 tablespoons hemp protein powder (optional) $0.75
Put the oranges in the bottom of the blender and loosely place the greens on top. Blend until completely smooth. Add the protein powder and bananas and blend 'til smooth. Lastly add the frozen fruit and blend until smooth once again.
Ingredients:
2 Oranges, peeled $1
4 oz. spinach or other greens (roughly 2 handfuls) $1
2 Bananas $0.75
1 cup frozen fruit (berries, pineapple, and mango are all good) $1.50
2-4 tablespoons hemp protein powder (optional) $0.75
Put the oranges in the bottom of the blender and loosely place the greens on top. Blend until completely smooth. Add the protein powder and bananas and blend 'til smooth. Lastly add the frozen fruit and blend until smooth once again.
Lentil Vegetable Soup
The secret to making this soup so inexpensive is using frozen veggies and dried lentils. Of course, if time and finances allow, fresh is always better for the veggies. Frozen is second best though since freezing retains most of the nutrients of fresh veggies and is a heck of a lot cheaper. Stay away from those nasty canned veggies though. Canning fruits and vegetables destroys most of the nutrients and it really isn't any cheaper. This is a simple recipe, so feel free to add to it and tweak it. Sometimes, though, simple tastes best. Another great thing about this recipe is that it makes about 8 servings and costs only about $1.25 per serving. And that's including a hearty piece of fresh bread!
Ingredients:
8-10 cups vegetable broth $1-$4 (Depending on if you're using concentrate or cartoned broth.)
1 pound frozen veggies $2 (I used an organic mix from Trader Joe's consisting of peas, corn, green beans, and carrots.)
1 cup dry lentils $1
1/2 of a yellow onion, diced $0.50
4 cloves garlic, minced $0.50
2 tablespoons olive oil $0.25
4 tablespoons nutritional yeast $0.50
Lots of Spike seasoning (Get the salt free version. You get more seasonings for your money since it isn't diluted by salt. Add in the salt on your own.)
Salt to taste
Black pepper to taste
Crushed rosemary to taste
Heat the olive oil on the bottom of a big soup pot and gently sautee the onion and garlic for a few minutes. Add everything else, stir, and bring to a boil. Reduce heat and let simmer for 30 minutes. Serve with a loaf of fresh bakery bread for about $3. The rosemary loaf from Trader Joe's or Essential Bakery is perfect with this. Tear off a piece and start dipping!
Ingredients:
8-10 cups vegetable broth $1-$4 (Depending on if you're using concentrate or cartoned broth.)
1 pound frozen veggies $2 (I used an organic mix from Trader Joe's consisting of peas, corn, green beans, and carrots.)
1 cup dry lentils $1
1/2 of a yellow onion, diced $0.50
4 cloves garlic, minced $0.50
2 tablespoons olive oil $0.25
4 tablespoons nutritional yeast $0.50
Lots of Spike seasoning (Get the salt free version. You get more seasonings for your money since it isn't diluted by salt. Add in the salt on your own.)
Salt to taste
Black pepper to taste
Crushed rosemary to taste
Heat the olive oil on the bottom of a big soup pot and gently sautee the onion and garlic for a few minutes. Add everything else, stir, and bring to a boil. Reduce heat and let simmer for 30 minutes. Serve with a loaf of fresh bakery bread for about $3. The rosemary loaf from Trader Joe's or Essential Bakery is perfect with this. Tear off a piece and start dipping!
Butternut Squash and Kidney Bean Sautee over Brown Rice
First off, I need to give credit where credit is due. This recipe is inspired by a recipe in Vegan Planet by Robin Robertson. Since I kind of threw everything together, all measurements are approximate. This makes about three servings and costs about $2.50 per serving. That's a great price for all the nutrition packed in here!
Ingredients:
2-3 cups cubed and peeled butternut squash-$4 (price depends on the season and where you live, of course.)
5 shallots, chopped-Free (Since we grew our own in our container garden. Substitute 1/2 of a yellow onion if shallots are too expensive.)
2 tablespoons olive oil-$0.25
4 tablespoons soy sauce-$0.25
3 cups vegetable broth-$1.50 (Cheaper if you use concentrate.)
1 can red kidney beans, drained-$1 (Cheaper if you use dried beans.)
Salt to taste
2-3 cups cooked brown rice-$1
Heat the olive oil over medium heat and sautee the shallots until soft. Add the squash and cook for about 5 more minutes, until the squash begins to soften but isn't cooked all the way through.
Toss in the soy sauce and 1 cup of the vegetable broth. Turn the heat up to medium high and cook, stirring constantly, until the broth has reduced considerably. Add the rest of the broth 1/4 cup at a time, allowing the mix to reduce after each addition. Eventually you will have a delicious sweet and salty, thick sauce. Feel free to use more or less broth. Just keep adding until the squash is soft and you like the taste. Remember, the more times you let it reduce, the more concentrated the flavor will be.
Reduce the heat and add in the kidney beans. Cook just until heated through. Salt to taste and serve over brown rice.
Ingredients:
2-3 cups cubed and peeled butternut squash-$4 (price depends on the season and where you live, of course.)
5 shallots, chopped-Free (Since we grew our own in our container garden. Substitute 1/2 of a yellow onion if shallots are too expensive.)
2 tablespoons olive oil-$0.25
4 tablespoons soy sauce-$0.25
3 cups vegetable broth-$1.50 (Cheaper if you use concentrate.)
1 can red kidney beans, drained-$1 (Cheaper if you use dried beans.)
Salt to taste
2-3 cups cooked brown rice-$1
Heat the olive oil over medium heat and sautee the shallots until soft. Add the squash and cook for about 5 more minutes, until the squash begins to soften but isn't cooked all the way through.
Toss in the soy sauce and 1 cup of the vegetable broth. Turn the heat up to medium high and cook, stirring constantly, until the broth has reduced considerably. Add the rest of the broth 1/4 cup at a time, allowing the mix to reduce after each addition. Eventually you will have a delicious sweet and salty, thick sauce. Feel free to use more or less broth. Just keep adding until the squash is soft and you like the taste. Remember, the more times you let it reduce, the more concentrated the flavor will be.
Reduce the heat and add in the kidney beans. Cook just until heated through. Salt to taste and serve over brown rice.
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