VegOut Tasting Menu and Recipes

Rainbow carrots

March 4

Quick-Braised Carrots With Butter

• 1 lb carrots, peeled and cut into 1/4 inch slices or 1 lb baby carrots
• 2 T butter (or 1 T canola oil or vegetable oil)
• 1/4 c water
• 1 T maple syrup or 1 t sugar
• salt to taste
• 1-2 T minced fresh parsley

DIRECTIONS

1. Place all ingredients except parsley in a medium saucepan over high heat, bring to a boil, and cover.
2. Turn heat to medium-low and cook for 5 minutes.
3. Uncover and raise the heat a little.
4. Cook, stirring occasionally, until liquid has evaporated and carrots are cooking in butter or oil.
5. Lower the heat a cook a few more minutes until carrots are tender but not mushy.
6. Adjust salt and pepper to taste.
7. Garnish with minced parsley.

Serves 4

Apple Jicama Coleslaw

• 1/2 small head of green cabbage, cored and thinly sliced
• 1/2 jicama, peeled and sliced into matchsticks
• 1 large sweet apple (like Fuji), sliced into matchsticks
• 1/2 c mayonnaise
• 1/4 c pineapple juice
• 1 t sugar
• hot sauce to taste
• salt and pepper to taste
• 1/4 bunch chopped fresh cilantro
• 1/3 oz toasted corn bits (Corn Nuts(R)), crushed

DIRECTIONS

1. Place cabbage, jicama and apple in a large bowl and toss to combine.
2. Whisk mayonnaise, pineapple juice, sugar, hot sauce, salt and pepper in a bowl until mixture is smooth and fluffy, 1-2 minutes.
3. Pour mayonnaise mixture over cabbage mixture and toss to combine. Let sit for 5 minutes.
4. Add cilantro and toss again.
5. Garnish with toasted corn bits and serve immediately.

Serves 4

Super Food Salad

• 1/3 c white sugar
• 1/4 c vinegar
• 1/4 c pomegranate juice
• 1/2 t salt
• 1/2 t ground black pepper
• 1/4 c olive oil
• 1 bunch of kale, stems removed and leaves chopped
• 1/2 16 oz pkg frozen edamame, thawed
• 1 c shredded red cabbage
• 1/4 red onion, thinly sliced
• 1 c shredded carrot
• 2/3 c fresh blueberries
• 1 c cherry tomatoes, halved
• 1/2 c sweetened, dried cranberries
• 1/2 c cashews pieces
• 1/2 c shelled, roasted sunflower seeds

DIRECTIONS

1. Whisk sugar, vinegar, fruit juice, salt, pepper and oil in a bowl until sugar is dissolved; set aside.
2. Place vegetables, fruits and nuts/seeds in a large bowl, toss to combine. Pour half the dressing over the mixture and toss to coat. Cover with plastic wrap and refrigerate for 4-6 hours.
3. Serve remaining dressing on the side.

March 11

Green Beans With Lemon Vinaigrette

• Coarse salt and ground black pepper
• 1 1/2 lbs green beans, stem ends trimmed
• 1 shallot, halved lengthwise and thinly sliced
• 1/4 c Lemon Vinaigrette (see below)

DIRECTIONS

1. Fill a medium bowl with ice water; set aside. Steam or boil green beans until just tender. Drain beans and place in ice water to stop the cooking process. Drain and pat dry.
2. Place beans on a serving platter. Top with sliced shallots, season with salt and pepper and drizzle with Lemon Vinaigrette.

Quick Lemon Vinaigrette

• 1/4 c fresh lemon juice (from about 2 lemons)
• 1/4 c white wine vinegar
• 2 t sugar
• 1 t salt
• 1/4 t ground black pepper
• 1 c olive oil

DIRECTIONS

1. In a medium bowl or jar, combine lemon juice, vinegar, sugar and seasonings. Whisk or cover and shake until sugar and salt are dissolved. Add oil; whisk or shake until thoroughly combined.

Italian Style Greens

• 1/4 c pine nuts
• 2 T olive oil
• 2 cloves garlic, minced
• 1/4 c golden raisins
• 1 bunch of kale, chard, collards or turnip greens, etc., about 1 lb, tough stems removed and discarded, leaves chopped
• 1/2 t red pepper flakes
• roughly 1/4 c white wine or a splash of balsamic or white wine vinegar or lemon juice
• salt and pepper to taste

DIRECTIONS

1. Toast the pine nuts in a dry saute pan over medium-high heat. Stir or toss frequently. When lightly browned, remove from pan and set aside.
2. Saute garlic in olive oil for about 30 seconds.
3. Add chopped greens, mixing well. Saute until the greens wilt.
4. Add raisins, nuts, salt and pepper flakes.
5. Add the wine or an equal amount of water with a splash of vinegar and let it boil off. Remove from heat. Season with salt and pepper.

Serves 2

Double Tomato Bruschetta

• 6 Roma tomatoes, chopped
• 1/2 c sundried tomatoes, packed in oil, chopped
• 3 cloves garlic
• 1/4 c olive oil
• 2 T balsamic vinegar
• 1/4 c fresh basil
• 1/4 t salt
• 1/4 t ground black pepper
• 1 French baguette
• 2 c shredded mozarella

DIRECTIONS

1. Preheat the oven on broiler setting.
2. In a large bowl, combine Roma tomatoes, sun-dried tomatoes, garlic, olive oil, vinegar, basil, salt and pepper.
3. Cut the baguette into 3/4 inch slices. On a baking sheet, arrange the bread slices in a single layer. Broil 1 or 2 minutes until slightly brown.
4. Divide the tomato mixture over baguette slices. Top with mozarella cheese.
5. Broil until cheese is melted.

Nopales Salad

• 2 T canola oil
• 3 garlic cloves, finely chopped
• 1 lb nopales (3 or 4), cleaned and cut into 1/4 inch pieces
• 1/4 c finely chopped white onion
• 2 jalapeno or serrano chiles, thinly sliced
• Salt to taste

Dressing

• 1 t dried oregano or 1 T fresh, minced oregano
• 1/8 t dijon mustard
• 2 T cider vinegar
• 2 T canola oil
• 1/8 t salt
• Pinch of sugar

• 3/4 lb ripe tomatoes, chopped
• 5 green onions, white and light green parts, thinly sliced
• 4-5 T cilantro, minced
• 6 inner leaves from 1 head of Romaine lettuce
• 1/4 lb queso fresco or mild feta cheese

DIRECTIONS

1. In a large heavy fry pan, heat oil over medium heat. Add garlic, stirring for a few seconds until fragrant. Add the nopales, onion and chiles, cover and cook, stirring occasionally, until the cactus is almost tender, about 15 minutes. The cactus will give off a sticky substance, but most of it will disappear with longer cooking. Uncover and continue to cook untill the sticky residue has dried up, about 15 minutes more. Season with salt to taste.
2. Whisk the dressing ingredients together until smooth and emulsified.
3. Place warm nopales in a bowl, pour dressing over the nopales and toss to coat. Add tomatoes and green onions. Just before serving, add cilantro.
4. Line salad plates with a Romaine leaf. Add a scoop of nopales salad. Top with queso fresco.

Serves 6

March 18

Fennel and Grapefruit Salad

• 1 grapefruit, peeled and sectioned
• 1/2 red onion, thinly sliced
• 1 bulb fennel, trimmed and thinly sliced
• 1 (15 oz) can hearts of palm, drained and sliced
• 1/4 c olive oil
• 1/4 c red wine vinegar
• 1 t garlic powder
• salt and pepper to taste
• 4 cups torn Romaine leaves
• 1/4 c crumbled Grogonzola cheese
• 1 avocado, peeled, pitted and sliced

DIRECTIONS

1. Place grapefruit slices and juice in a bowl. Stir in onion, fennel, hearts of palm, coating with grapefruit juice.Pour mixture into another bowl, leaving some juice in the first bowl. In the first bowl, whisk in olive oil, vinegar, salt, pepper and garlic powder. Toss the lettuce with the vinaigrette.
2. Divide lettuce onto 4 plates. Distribute grapefruit mixture on top of lettuce and top with Gorgonzola cheese. Place avocado slices on each salad and serve.

Serves 4

Cauliflower “Fried Rice”

• 1 medium head (about 24 oz) cauliflower, rinsed
• 1 T sesame oil
• 2 egg whites
• 1 large egg
• pinch of salt
• cooking spray
• 1/2 small onion, finely diced
• 1/2 c frozen peas and carrots
• 2 garlic cloves, minced
• 5 scallions, thinly sliced, green and white parts separated
• 3 T soy sauce, or more to taste

DIRECTIONS

1. Remove the core and let the cauliflower dry completely.
2. Coarsely chop into florets, then place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don’t over process or it will get mushy. Set aside and repeat with the remaining cauliflower.
3. Combine egg and egg whites in a small bowl and beat with a fork. Season with salt.
4. Heat a large saute pan or wok over medium heat and spray with oil.
5. Add the eggs. Cook, turning a few times until set; set aside.
6. Add sesame oil and saute onions, scallion whites, peas and carrots and garlic about 3-4 minutes, or until soft.
7. Raise the heat to medium-high. Add the cauliflower “rice” and soy sauce. Mix, cover and cook 5-6 minutes stirring frequently until cauliflower is slightly crisp on the outside.
8. Add the scrambled eggs; remove from heat and add scallion greens.

Serves 4, serving size 1 1/3 cup

Grilled Asparagus With Balsamic Vinaigrette

• 1 lb of thin asparagus spears
• 1 t olive oil
• 1/4 t coarse salt
• 1/8 t ground pepper
• 1 T balsamic vinegar

DIRECTIONS

1. Prepare the grill.
2. Snap off the tough ends of the asparagus and place in a shallow dish. Drizzle asparagus with oil; sprinkle with salt and pepper, tossing well to coat. Place asparagus on a grill rack coated with cooking spray; grill 2 minutes on each side or until crisp-tender. Place asparagus in a bowl; drizzle with vinegar. Serve immediately.

Serves 4

Pantzaria Salata (Greek Beet Salad)

• 2 large beets (softball sized) / about 4 cups chopped
• 2 tbsp (3-4 large cloves) very, very finely minced garlic
• 2 tbsp finely chopped fresh mint
• 1 tbsp finely chopped fresh parsley
• 1 1/2 tsp coriander seeds (grind fine) or 1 tsp ground coriander
• 1 tsp sea salt
• 1/2 tsp fresh ground black pepper
• 3 tbsp excellent quality Greek olive oil
• 2 tbsp good quality red wine vinegar

DIRECTIONS

1. Boil beets in a large pot of water for approx 1 hour until easily pierced with a fork.
2. Once cooled, chop beets as desired and transfer to large mixing bowl.
3. Add the remaining ingredients and gently stir to combine completely.
4. Serve immediately or keep covered in the refrigerator for up to 5 days. They are wonderful the next day when the herbs and spices have had time to all come together.

Serves 4

Chocolate Beet Cake with Chocolate Avocado Frosting

INGREDIENTS

• 1½ cups gluten free flour blend (mix oat and almond flour) (I used regular cake flour. Mine was vegan but not gluten-free.)
• ½ cup unsweetened cocoa powder
• 1 cup organic cane sugar (you can sub coconut sugar for all or part of this)
• 1 teaspoon baking soda
• ½ teaspoon salt
• ¼ cup organic canola oil or coconut oil
• ½ cup beet puree
• ¾ cup water
• 1 teaspoon apple cider vinegar

For the frosting:

• 2 ripe avocados, halved and pitted
• 1/2 cup unsweetened cocoa powder
• 1/2 cup maple syrup
• 2 Tbsp melted coconut oil
• 1/2 tsp vanilla extract
• few pinches kosher salt
• 2 Tbsp strong brewed coffee (optional)

DIRECTIONS:

1. Preheat the oven to 350 degrees. Lightly grease and flour a 9 inch round cake pan.
2. In a large mixing bowl, combine the gluten free flour, cocoa powder, sugar, baking soda, and salt. Whisk together.
3. Add the organic canola oil, beet puree, water, and apple cider vinegar. Mix batter by hand.
4. Pour batter into prepared cake pan. Bake at 350 degrees for 35 minutes, or until a toothpick inserted in the middle of the cake comes out clean.
5. Let the cake cool in the pan for about 25 minutes, then run a knife around the edges of the cake and invert the pan to remove the cake.
6. Allow cake to cool completely before frosting.
7. To make the frosting, combine the avocados, maple syrup, and cocoa powder in the food processor. Process until very smooth. Taste it, and add more maple syrup if needed.
8. Frost the cooled cake and garnish with a mixture of pistachios, pepitas and sliced almonds or your choice of sprinkles. Store the frosted cake in the refrigerator.

Serves 8

Asparagus and Mushroom Salad

INGREDIENTS

• 1 lb asparagus, trimmed and cut into 2 inch pieces
• 3 T plus 2 tsp olive oil, divided
• ½ lb assorted mushrooms, sliced
• 5 cloves garlic (or one large elephant garlic clove), sliced thinly
• 2 T balsamic vinegar
• 1 tsp lemon zest, plus 3 T fresh lemon juice
• ¼ cup sliced Kalamata olives
• ground black pepper and salt to taste
• 2 tsp low-sodium soy sauce
• Sliced grape tomatoes (if desired)

DIRECTIONS

1. Bring a medium pot of water to a boil. Add asparagus and cook for 3 minutes.  Meanwhile, fill a large bowl with ice and water.  Drain asparagus and immediately plunge asparagus into ice water; set aside to cool.
2. In a large, heavy skillet, heat 2 tsp oil on medium. Add mushrooms and garlic, stirring occasionally, until softened, about 5 minutes.  Set aside.
3. Prepare dressing: in a small bowl, whisk 3 T olive oil, vinegar, soy sauce, lemon zest and juice.(You may add sugar to taste at this point.)
4. Remove any ice and drain water from bowl with asparagus. Using the same bowl, combine asparagus, cooked mushrooms, garlic and olives.  Add dressing, salt and pepper to taste, and refrigerate for several hours.  Garnish with sliced grape tomatoes before serving.

Serves 4