Vegan grill: tons of veggies and burgers

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Asparagus season is my favourite time of the year. After a long winter of eating potatoes, carrots and other veggies that store well over the winter, the first really fresh vegetable that I can harvest from my garden is asparagus. By Spring, I am craving greens – the ones in the grocery store are tired and tasteless. And then these little sprouts break through the ground.

This winter was a long one. Which made the beginning of asparagus season extra sweet.

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And we love asparagus just about any way you can cook it. But my favourite way to eat asparagus is on the grill. And that brings up the question – grill?

What do vegans grill?

We put just about any vegetable on the grill either in packets or brushed with oil directly on the grill. The ones we brush with oil are: asparagus, peppers, zucchini, onions, scapes and mushrooms. The ones I brush with oil and seasoning are: potatoes, brussels sprouts, cauliflower, broccoli, snow peas and carrots. And then there’s the veggie burgers, tofu, vegan sausages and vegan hot dogs. We’ve done corn on the cob on the grill too!

Since my eldest was old enough to eat solid foods she has been a big fan of barbecued vegetables. Sometimes we’ll toss the grilled vegetables in olive oil and mix them into cooked whole wheat pasta. Veggies that won’t usually get touched will get gobbled down if they’ve been grilled.

The burger above is one my son made himself – burger with vegan cheese, zucchini, pepper and asparagus. Topped with ketchup and it’s a delicious mess – everything falls off and the bun can’t contain its contents. And that’s my picky eater! Mine is topped with mushrooms, grilled onions and whatever else the kids have left me.

More ideas for asparagus

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If you have more asparagus than you know what to do with (this has never happened to me but I guess it’s possible), fry it in olive oil with garlic, add marinated tofu, fresh herbs and pasta. I like to top my pasta with a salty mix of nutritional yeast, hemp seeds, a splash of olive oil to make it all stick together and salt.

Easy tofu marinade:

  • 1 crushed clove of garlic
  • 1 Tbsp soy sauce
  • 1 Tbsp balsamic vinegar (or other nice vinegar, lemon juice, lime juice)
  • 1 Tbsp olive oil

Add cubed tofu to the marinade. Toss and let it sit for about 15 minutes in the marinade before frying it with veggies or you can bake it at 350 for 20 minutes stirring once.

Asparagus for breakfast

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If you still have leftover asparagus, toss it in your scrambled tofu.

The only thing you have to keep in mind with asparagus is not to overcook it. And don’t boil it.

Enjoy it while it lasts!

Veg-enriched tomato sauce with pasta

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It’s Spring in Canada and I’ve started picking from my garden. Mostly I’m getting asparagus but I’ve also got fresh herbs. I’ll do a post about asparagus soon but tonight I managed to sneak a new vegetable into my picky eater – and that’s always worth sharing!

Tomato sauce isn’t always a hit with my son. He doesn’t like it chunky or with too many herbs. He doesn’t like to see the onions but if they’re chopped small and we’re at a restaurant, he may just ignore them. That’s a huge step for him but he might be doing it just to get more white bread or gelato after his dinner. I still consider it a win.

At home, I usually chop the vegetables that he doesn’t like in big pieces so it’s easy for him to find them and pick them out. There have been times when an onion accidentally made it into his mouth and he wouldn’t eat any more dinner as a result. So I know with my family it is not a good idea to hide vegetables.

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Until tonight. I was making a tomato sauce and we had some nice mushrooms, peppers and the canned tomatoes were diced. I knew I’d have to puree them to make a sauce my son would eat so I decided to puree the whole lot together.

I will often puree red peppers in the tomato sauce – it makes for a really great, sweet sauce that the kids love. If you have picky kids, give it a try. Sweet peppers are a great source of Vitamin C and other nutrients and they make an excellent addition to a tomato sauce.

For this sauce, I fried up garlic in olive oil, added chopped red pepper and mushrooms. After a few minutes, I added the can of chopped tomatoes and pureed the mix. Then I let it simmer. I added a few sprigs of fresh rosemary from the garden for flavour.

I had a few asparagus from the garden so I chopped them small and added them to the sauce as it simmered. I didn’t want to puree them since we love asparagus. And that’s it. It made for a delicious sauce and I managed to get my son to eat mushrooms happily for the first time!

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The sauce is served on whole wheat pasta with chopped basil (from the garden) and a mix of hemp seeds, nutritional yeast and salt for a savoury topping. And as you can see, it was served with store-bought bread because I can’t always bake my own bread.

The protein question

I’ve recently been asked about protein. How do I get my protein if I don’t eat animals? Well, it’s not really something I worry about since I eat a good variety of whole foods. Protein is made up of amino acids. Whole proteins are made of all the amino acids our body’s can’t make themselves – essential amino acids. These are found in animal meat. But our bodies have to break them down to use them anyway so there is no advantage to getting our essential amino acids all together.

Vegetables are also full of amino acids but they don’t have them in same combination that we need. But as long as you’re eating a variety – and in this meal we have mushrooms, peppers, whole wheat, hemp seeds and other plant-based sources of amino acids – we’re getting everything we need.

And as I said above, since our bodies need to break them down anyway, there’s really no difference between getting them all in one place or getting them in a variety of places. If you’re getting your protein from a variety of vegetable sources, you’re also getting all the vitamins and minerals your body needs too.

So there you go – as long as you’re indulging in a variety of plant-based foods, you’ll get the protein you need.

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We finished this meal with homemade ice cream made from coconut milk and cashew cream. And that was another great source of protein. The vegan chocolate chips and marshmallows – those were just treats. The bananas just happen to be healthy treats.

Deconstructed burritos

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I was at the grocery store with my son yesterday and I asked him which vegetables we should buy. Brussels sprouts, zucchini, cauliflower, broccoli? I asked. He chose all of them. Plus asparagus, cherry tomatoes, peppers and avocado. It wasn’t along ago that he didn’t eat much aside from cucumber but I’m glad to report he’s broadened his taste.

So how did I get my picky eater to eat more than just cucumbers and white rice? Obviously there were many factors and it helped to have a big sister who loves vegetables. But there are two things that I credit the most with his transformation to a little rabbit.

My vegetable garden

I have a vegetable garden. And the kids help me choose what to plant and they’re welcome to eat anything from the garden at any time (as long as I get the first ripe tomato). There was a year that (thanks to my daughter) we planted purple varieties of everything: peas, broccoli, carrots, beans. And that was the year my son decided he would only eat orange carrots. I guess a guy’s got to draw the line somewhere! So the next year I bought orange carrot seeds and planted more traditional varieties of vegetables. Goodbye lemon cucumbers!

My kids get really excited about the veggies growing in the garden. They graze on whatever they find. They eat pea shoots, berries, and they love parsley stems. One year I thought I had a regular rabbit visitor but it turned out my daughter thought the carrot tops were parsley.

I try to get them to help in the garden as much as I can but if all they’re doing is eating from the garden, that’s great too. And when we pull a nice orange carrot from the ground, it’s something everyone is excited about. I think being involved and eating from the garden has made my son appreciate fresh vegetables.

Setting a good example

The other thing that I think we’ve done to encourage him to eat a bigger variety of vegetables is to eat them ourselves. The three of us love all kinds of vegetables and we eat them all the time. When my son turned his nose up at most vegetables, we always made sure we had his favourite vegetables at every meal but we also fit in the zucchini, beets and squash. We enjoy them – and he sees us enjoy them. And I think if he tries them a few times, he warms up to them.

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You’ll notice a few ingredients in my bowl that I don’t put in his. Onions, mushrooms, salsa, cashew cream and even orange vegan cheese are on his list of things he won’t touch at the moment. But that list is shrinking every day and I’m proud of him for following our example and being adventurous at the dinner table.

Tofu Florentine with home fries

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We don’t have a lot of Easter traditions because we don’t eat eggs (or decorate with them) and we’re not religious. Rather, we use this weekend to celebrate the coming of Spring. It’s not always here on Easter weekend but early signs are everywhere. The snow is gone and the robins are back with their trilling birdsongs. When the sun comes out, it’s really nice to be outside. I even put my super warm winter coat away – though our light winter coats are still needed.

This morning, the kids played together nicely enough for me to sleep in. And when I got up, I craved this breakfast that I used to make often before the kids were born. It’s one or two steps too many for most weekend breakfasts (and the kids are often begging for pancakes or oatmeal) but with the extra sleep I got last night, I thought I’d make one of my favourite breakfasts.

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If you start the potatoes first, it isn’t time-consuming to make. Start by boiling the potatoes. While the tofu is broiling, fry an onion until golden, add the potatoes and whatever spices you like. Steam the spinach and make the hollandaise sauce. There are a lot of really nice vegan hollandaise sauces but this one is so simple that it’s always been my go to. Sometimes, simplicity just wins.

Hollandaise sauce

  • 2/3 cup vegan mayo
  • 1 Tbsp lemon juice
  • 1 tsp dijon mustard
  •  pinch cayenne
  • pinch turmeric
  • salt

Combine the ingredients. Done.

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Because I was generous with the cayenne, I topped my daughter’s breakfast with plain mayo (which I know she likes) and a sprinkling of paprika. My son won’t eat spinach or mayo so his english muffin is buttered and topped with tofu with the potatoes on the side. He’ll eat his veggies at another meal.

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Some day he’ll look at our meals and realize he’s missing out when he skips the veggies and sauce but we’re not there yet. That’s okay – we’ve got time. The truth is, we’re making progress and every month he becomes less strict about the foods he eats. Last month, he happily ate parsley and halved cherry tomatoes for the first time instead of just whole cherry tomatoes. I think this summer, we’ll win him over to regular-sized tomatoes. Fingers-crossed!

Happy Easter everyone! How do you celebrate?

Another sushi bowl

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Everyone around us is sick. People at my office, kids at school – it seems the flu is going around. It’s in times like this that it’s so important to eat whole foods and veggies in every colour of the rainbow. I’m convinced that the extra servings of veggies helps us fight off infection.

This bowl was inspired by sushi – it’s not the same as my previous sushi bowl recipe – this one has roasted tofu, sweet potato, bok choy and king mushrooms. I’ve included the veggies from all our favourite sushi rolls. We crumbled nori on top but only remembered after I took the photos and we had dug in. These are the flavours we love so the meal disappeared quickly!

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My son’s bowl has cubed roasted tofu, sweet potato, cucumber, red pepper, grated carrots, avocado and sesame seeds over white rice.

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My daughter’s bowl has the same but also includes bok choy. The tofu was marinated in a couple tablespoons of white miso, 1/4 cup soy sauce, a tablespoon of mirin and a tablespoon of sesame oil. I let it sit in the marinade while the oven preheated to 350 F and then just poured it all on a cookie sheet and cooked it, flipping once, for about 20 minutes. They’re savoury and delicious.

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The grown-ups had spicy king mushrooms as well. The recipe is from The 30-Minute Vegan’s Taste of the East: 150 Asian-Inspired Recipes–from Soba Noodles to Summer Rolls. They had a spicy sauce that was really nice with the rest of the meal.

This kind of a meal really works well with kids who like to keep their flavours separate. Everything may be touching (this can be an issue) but it’s easy to pile in only the foods you know your kid will eat. It’s nice to encourage new foods but every meal doesn’t have to include a challenge to overcome. This meal has lots of variety and points of entry with kid-friendly foods (cucumber, shredded carrots, avocado, sweet potato, white rice).

Noodle soup with vegetable pancakes

We spent the afternoon outside hiking and feeding the chickadees in the mild winter weather. As soon as we got out of the car, we were spotted by some chickadees who called to us to feed them. These friendly birds followed us throughout our hike – singing in the trees and keeping us in their sight.

We were in an area owned by the local public school board where the staff host nature walks for their schools. The birds are wild but used to kids feeding them. The blackcapped chickadees are very tame.

We didn’t just see our the friendly chickadees. We saw two kinds of woodpeckers and a couple other little birds we weren’t able to identify. But the chickadees were the only ones interested in our seeds and brave enough to approach us.

 

We got home just before dinner time. There’s nothing like a steaming bowl of noodle soup after being out in the cold. This soup has wheat noodles, tempeh, mushrooms, greens and shredded carrots. The broth has coriander and star anise and it’s garnished with cilantro.

vegan noodle soup

We had asian-style vegetable pancakes on the side with a spicy dipping sauce for the adults and a soy dipping sauce for the kids. The pancakes are a simple flour, salt and water mix but when cooking, I press pre cooked, shredded vegetables in the batter.

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Vegetable pancakes with shredded carrots and cabbage.

The end result is delicious – I almost didn’t get a picture because the kids ate them all before I got the camera out! But my son asked for more while I was still cooking the adult pancakes. I made him one more with the remaining batter – as you can see, his fork got to it before I took this picture!

The difference between the adults’ pancakes and the kids’ pancakes is that I added mushrooms and onions to the adults’ pancakes. The kids’ only have cabbage and carrots – although my daughter liked them enough to eat one of the adult pancakes, onions and all, without complaining.

vegan vegetable pancakes

Vegetable pancakes

  • 1/2 cup whole wheat flour
  • 1/4 cup all purpose flour
  • 1/2 tsp salt
  • 1/4 tsp turmeric powder
  • 1 cup water
  • thinly sliced or shredded veggies (try onion, carrot, mushrooms, etc.)
  • oil for frying

Fry the vegetables in oil until cooked. Set aside.

Mix the remaining ingredients together and heat a griddle. Scoop 1/4 cup of batter onto the hot, lightly greased griddle and spread the batter around. Add a spoonful of the veggies and press them into the batter.

When the sides of the pancakes look ready, flip the pancakes and cook for a couple minutes on the other side until the vegetables are seared and the batter is cooked.

Make a dipping sauce with soy sauce, lime juice, rice vinegar, hot pepper flakes and minced garlic. Or just dip it in soy sauce.

 

Steamed veggies, tofu and barley

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My barley bowl is covered in a savoury miso ginger sauce.

I had a short first day at the office and made it home to make a quick dinner before skating. I went for an old familiar – a bowl as many call it. Meaning: a grain topped with veggies, a protein and a sauce. This is as simple as it gets and it’s always a winner at our house.

You can vary the ingredients, keep it plain for the kids and top it with whatever sauce you’d like. The kids gobble it down like little bunnies. And I’m happy because I know they’re getting a healthy meal and we’ll be out the door in no time. Seriously – we only had 15 minutes to eat!

The grain today is barley. I got it going while I cubed and marinated the tofu. For the kids, I added a teaspoon of vegan butter to their barley since I knew they wouldn’t have any sauce. My son has rejected barley in the past but he has since forgotten that he declared he didn’t like it. I added the butter just in case. And it worked!

The tofu is marinated in a bit of soy sauce, apple cider vinegar and olive oil. I let it absorb the flavours while I preheated the oven to 350. Then I baked them while the barley cooked, flipping a couple times. They’re done when they’re crispy and you can’t resist popping one in your mouth!

I steamed a selection of the veggies that we had in the crisper. I rarely steam our vegetables – so bland – but it tasted nice and clean today. I guess I was craving simplicity.

The sauce is a miso ginger sauce made with olive oil, miso, rice vinegar, maple syrup, a bit of fresh ginger and water to thin it out a bit. Popped it in the blender until smooth.

I also sprinkled black sesame seeds on top.

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The kids’ barley bowls are simple and they love them.

This is clean eating! Food like this just makes my body happy.