Scalloped potatoes are a delicious side to any meal. We get so caught up in making baked, boiled, fried, mashed or hashed, that we forget about the easy creamy good scalloped!
1-1/2 c Vegan soy creamer
1 t dried thyme
2 garlic cloves, crushed
1/2 t ground nutmeg
Earth Balance buttery spread OR sticks
3-4 large potatoes, wash potatoes and leave peelings on. Cut potatoes into 1/8 " thick slices
Fresh cracked black pepper
1/2 c grated Vegan Parmesan cheese, plus 1/2 c more before boiling
Bake at 375 degrees. In a saucepan, heat the soy creamer, thyme, garlic and nutmeg. While the soy creamer mixture is heating up, use Earth Balance to butter your baking dish. Place a layer of potatoes in an overlapping pattern and season with pepper. Remove the soy creamer mixture from the heat, then pour a little over the potatoes. Top with some grated Vegan Parmesan cheese. Repeat 2 more layers. Bake uncovered for 45 minutes. Sprinkle some more grated Vegan Parmesan cheese on top and broil until cheese browns, approximately 5 minutes. Serves 4-6 people.
Jodi and Amy
Vegan, Vegetarian or Flexitarian?
Vegans are those who eat plant products only. No products derived from animals, meat, eggs, dairy, honey, fur or leather.
Becoming a Vegan is very challenging.
If its overwhelming becoming a VEGAN, here are some groovy choices to start with:
Vegetarians eat mostly plant products. A lacto-vegetarian include plant foods + dairy. A lacto-ovo vegetarian include dairy + eggs. A Vegetarian who will eat fish is called pescevegetarian or piscetarian, but consume no red meat, chicken or pork.
Flexitarians are those who eat a mostly vegetarian diet, but occasionally eat meat.
*Enjoy our 125+ Pink Vegan Recipes (low sodium)! All of our recipes can be altered to suit the needs of Vegans, Vegetarians and Flexitarian's alike!
*This blog is an attempt to provide healthier low sodium recipe choices. Scientific evidence overwhelming suggests that we need to use less sodium and add many fruits and vegetables to our diet.
*Calcium, eat broccoli, beans, leafy green vegetables, almonds, soy milk, tofu and calcium-fortified orange juice!
*Protein, beans, lentils, tofu, soy or almond milk, peanut or almond butter, peas, tempeh, whole grains, brown rice, oatmeal, quinoa, walnuts and almonds, seeds and seitan (wheat gluten).
*B12 (which is not found in plants), for a healthy nervous system. Make sure to include beans, nuts, whole grains and leafy green vegetables for iron.
*Omega-3 fatty acids, another essential nutrient. Found in fish, flax seeds, hemp seed and oils and algae.
*Choline, found in lettuce. Buy dark leafy green lettuce, like Romaine.
*ALWAYS CONSULT YOUR PHYSICIAN BEFORE MAKING A DIETARY CHANGE*
Becoming a Vegan is very challenging.
If its overwhelming becoming a VEGAN, here are some groovy choices to start with:
Vegetarians eat mostly plant products. A lacto-vegetarian include plant foods + dairy. A lacto-ovo vegetarian include dairy + eggs. A Vegetarian who will eat fish is called pescevegetarian or piscetarian, but consume no red meat, chicken or pork.
Flexitarians are those who eat a mostly vegetarian diet, but occasionally eat meat.
*Enjoy our 125+ Pink Vegan Recipes (low sodium)! All of our recipes can be altered to suit the needs of Vegans, Vegetarians and Flexitarian's alike!
*This blog is an attempt to provide healthier low sodium recipe choices. Scientific evidence overwhelming suggests that we need to use less sodium and add many fruits and vegetables to our diet.
*Calcium, eat broccoli, beans, leafy green vegetables, almonds, soy milk, tofu and calcium-fortified orange juice!
*Protein, beans, lentils, tofu, soy or almond milk, peanut or almond butter, peas, tempeh, whole grains, brown rice, oatmeal, quinoa, walnuts and almonds, seeds and seitan (wheat gluten).
*B12 (which is not found in plants), for a healthy nervous system. Make sure to include beans, nuts, whole grains and leafy green vegetables for iron.
*Omega-3 fatty acids, another essential nutrient. Found in fish, flax seeds, hemp seed and oils and algae.
*Choline, found in lettuce. Buy dark leafy green lettuce, like Romaine.
*ALWAYS CONSULT YOUR PHYSICIAN BEFORE MAKING A DIETARY CHANGE*
Sunday, December 23, 2012
Sunday, November 25, 2012
Pink Vegan Recipe #119 Canadian Maple Spinach Salad Dressing
1/3 c extra virgin olive oil OR oil of choice
3 T Balsamic vinegar
3 t Maple syrup
6 t Vegan Dijon mustard
Whisk all ingredients together, pour into a jar with a lid and refrigerate. Oils like olive oil will gel, just let the dressing sit on the counter awhile before serving. Pour over your favorite spinach salad.
Our favorite spinach salad:
Washed and dried baby spinach
Sliced or slivered almonds
Sliced strawberries, blueberries or raspberries
Shredded Vegan cheese (like Daiya)
Gorgonzola cheese crumbles (if you are lacto-vegetarian)
3 T Balsamic vinegar
3 t Maple syrup
6 t Vegan Dijon mustard
Whisk all ingredients together, pour into a jar with a lid and refrigerate. Oils like olive oil will gel, just let the dressing sit on the counter awhile before serving. Pour over your favorite spinach salad.
Our favorite spinach salad:
Washed and dried baby spinach
Sliced or slivered almonds
Sliced strawberries, blueberries or raspberries
Shredded Vegan cheese (like Daiya)
Gorgonzola cheese crumbles (if you are lacto-vegetarian)
Sunday, October 21, 2012
Pink Vegan Recipe #118 "Curries"
I had my first taste of a "curry" dish when I met my husbands family in Canada. His family lived in Southeast Asia for 5 years and they ate many wonderful dishes. His mom made curries with whatever she had in her pantry and fridge. Great way to get rid of leftovers!
-Vegan Mama Jodi
1 T canola oil OR oil of choice
1 T Vegan shortening
1 t ground cardamom
1 t ground cinnamon
1 T ground curry powder
1/2 t ground cumin
2 T grated fresh ginger root OR 1 t ground ginger
1/2 t crushed red pepper OR a drop of hot chili oil (optional)
Fresh cracked black pepper to taste
Over medium heat, in a large skillet add the oil and shortening. Add all the spices, stir for a minute.
Then add:
1 onion, chopped
4-5 cloves garlic, chopped
Simmer and add:
1-14.5 oz can diced tomatoes
1/2 c coconut milk, soy milk OR soy creamer
Add the juice from 1-20 oz can of pineapple chunks, if using pineapple as one of your toppings
At this point, let simmer and add any meat alternatives and vegetables you like. You can also add whole peeled hard boiled eggs to the simmering mixture if you are a lacto-ovo vegetarian.
Suggestions for simmering sauce:
Cooked potatoes, peas, corn, carrots, fresh spinach (will wilt)
Toppings include:
Pineapple, shredded coconut, cashews, peanuts
-Vegan Mama Jodi
1 T canola oil OR oil of choice
1 T Vegan shortening
1 t ground cardamom
1 t ground cinnamon
1 T ground curry powder
1/2 t ground cumin
2 T grated fresh ginger root OR 1 t ground ginger
1/2 t crushed red pepper OR a drop of hot chili oil (optional)
Fresh cracked black pepper to taste
Over medium heat, in a large skillet add the oil and shortening. Add all the spices, stir for a minute.
Then add:
1 onion, chopped
4-5 cloves garlic, chopped
Simmer and add:
1-14.5 oz can diced tomatoes
1/2 c coconut milk, soy milk OR soy creamer
Add the juice from 1-20 oz can of pineapple chunks, if using pineapple as one of your toppings
At this point, let simmer and add any meat alternatives and vegetables you like. You can also add whole peeled hard boiled eggs to the simmering mixture if you are a lacto-ovo vegetarian.
Suggestions for simmering sauce:
Cooked potatoes, peas, corn, carrots, fresh spinach (will wilt)
Toppings include:
Pineapple, shredded coconut, cashews, peanuts
Sunday, September 23, 2012
Pink Vegan Recipe #117 Cold Couscous Salad
The great thing about this dish is you can make it your own. I like it with only spinach, red onion, cucumber and fresh dill and the vinaigrette of course. The problem is, I can't stop eating it!
-Vegan Mama Jodi
1 c couscous
Cook couscous according to package directions. Let cool.
4 oz fresh baby spinach, chopped
1/2 c sun-dried tomatoes, diced (optional)
1/2 c black olives, diced (optional)
1/4 c red onion, diced or chopped
1 small cucumber, peeled and chopped (optional)
2 T fresh mint OR dill, chopped (or 1 T dried dill)
4 oz crumbled feta cheese (if you are vegetarian)
Lemon vinaigrette
1/4 c fresh squeezed lemon juice
1/4 c extra virgin olive oil
2 t fresh garlic, minced
sea salt to taste
Vegan cane sugar to taste
When the couscous is cool, toss in the spinach, sun-dried tomatoes, black olives, red onion, cucumber and mint OR dill. Toss in the lemon vinaigrette and feta last and serve.
Makes 6 servings
-Vegan Mama Jodi
1 c couscous
Cook couscous according to package directions. Let cool.
4 oz fresh baby spinach, chopped
1/2 c sun-dried tomatoes, diced (optional)
1/2 c black olives, diced (optional)
1/4 c red onion, diced or chopped
1 small cucumber, peeled and chopped (optional)
2 T fresh mint OR dill, chopped (or 1 T dried dill)
4 oz crumbled feta cheese (if you are vegetarian)
Lemon vinaigrette
1/4 c fresh squeezed lemon juice
1/4 c extra virgin olive oil
2 t fresh garlic, minced
sea salt to taste
Vegan cane sugar to taste
When the couscous is cool, toss in the spinach, sun-dried tomatoes, black olives, red onion, cucumber and mint OR dill. Toss in the lemon vinaigrette and feta last and serve.
Makes 6 servings
Sunday, August 26, 2012
Pink Vegan Recipe #116 Alice's Pizza crust
A "family favorite" pizza crust!
*I have dedicated this recipe to Alice's son (my Godchild), Erik, who will be married on August 18, 2012 to Natasha! Congratulations!
Makes 2 crusts
Dissolve yeast mixture in a large bowl:
1-1/2 c warm water
2 t Vegan cane sugar
1 package fast acting OR rapid rise yeast
Mix and let foam.
*While mixing (I like to use a wooden spoon or you can use a food processor), alternate adding the flour and oil:
Add 3 c flour, 1 t salt if you like, 4 T extra virgin olive oil. When mixed, knead a few times and shape into a ball. Place in a greased bowl, cover and let rise in a warm place for 30 minutes.
Oil and sprinkle pizza pans with corn meal. This gives your crust a little added crunch and helps the dough from sticking to the pan. This crust can also be spread out in a large cast iron skillet for your favorite deep dish pizza.
Split dough into 2 crusts and shape into pans. Cover and let rest in a warm place while you prepare your toppings. Add toppings and bake in a pre-heated 400 degree oven for approximately 20-30 minutes or until golden brown and bubbly.
*I have dedicated this recipe to Alice's son (my Godchild), Erik, who will be married on August 18, 2012 to Natasha! Congratulations!
Makes 2 crusts
Dissolve yeast mixture in a large bowl:
1-1/2 c warm water
2 t Vegan cane sugar
1 package fast acting OR rapid rise yeast
Mix and let foam.
*While mixing (I like to use a wooden spoon or you can use a food processor), alternate adding the flour and oil:
Add 3 c flour, 1 t salt if you like, 4 T extra virgin olive oil. When mixed, knead a few times and shape into a ball. Place in a greased bowl, cover and let rise in a warm place for 30 minutes.
Oil and sprinkle pizza pans with corn meal. This gives your crust a little added crunch and helps the dough from sticking to the pan. This crust can also be spread out in a large cast iron skillet for your favorite deep dish pizza.
Split dough into 2 crusts and shape into pans. Cover and let rest in a warm place while you prepare your toppings. Add toppings and bake in a pre-heated 400 degree oven for approximately 20-30 minutes or until golden brown and bubbly.
Sunday, July 22, 2012
Pink Vegan Recipe #115 Spanish Rice
My mom made Spanish Rice while I was growing up in Minnesota. She always fried bacon for the rice, I substitute liquid smoke for the flavor. Serve this rice by itself or alongside any entree. Enjoy!
-Vegan Mama Jodi
1 T canola OR oil of choice
1 onion, chopped
1-1/2 c short OR long grain brown rice. *If you prefer to use white rice reduce your cooking time to 20-30 minutes.
1 bell pepper, chopped (your choice of bell pepper, but green is traditional)
2 stalks of celery, chopped
1 small can chopped green chilies
2 cloves garlic, chopped
1-28 oz can diced tomatoes, reserve the liquid
3 c liquid (juice from the tomatoes and broth OR water to measure 3 cups)
1/4 to 1/2 t liquid smoke
Fresh cracked black pepper to taste
In a large skillet saute onions in oil until soft. Add the rice and cook for a minute. Add the bell pepper, celery, chilies, garlic, tomatoes and liquid. Add liquid smoke and cracked black pepper to taste. Bring to a boil, reduce heat, cover and simmer for approximately 50 minutes.
Makes 6 yummy servings
-Vegan Mama Jodi
1 T canola OR oil of choice
1 onion, chopped
1-1/2 c short OR long grain brown rice. *If you prefer to use white rice reduce your cooking time to 20-30 minutes.
1 bell pepper, chopped (your choice of bell pepper, but green is traditional)
2 stalks of celery, chopped
1 small can chopped green chilies
2 cloves garlic, chopped
1-28 oz can diced tomatoes, reserve the liquid
3 c liquid (juice from the tomatoes and broth OR water to measure 3 cups)
1/4 to 1/2 t liquid smoke
Fresh cracked black pepper to taste
In a large skillet saute onions in oil until soft. Add the rice and cook for a minute. Add the bell pepper, celery, chilies, garlic, tomatoes and liquid. Add liquid smoke and cracked black pepper to taste. Bring to a boil, reduce heat, cover and simmer for approximately 50 minutes.
Makes 6 yummy servings
Sunday, June 24, 2012
Pink Vegan recipe #114 Old Fashioned Rice Pudding
My Great-Grandmother Anna Wendt always had a large bowl of hot white rice on the table at dinner time. Loaded with fresh cream from her farm, sugar and cinnamon. It was a family favorite! This version is baked and smells and tastes delicious!
-Vegan Mama Jodi
1/2 c short-grain white rice
1/2 c Vegan cane sugar
3 1/2 c soy milk
1 t vanilla
1/2 t ground nutmeg
1/2 t ground cinnamon
1/2 c raisins (optional)
Mix all ingredients together in a 2 1/2 quart baking dish. Bake at 300 degrees for 2 1/4 hours without stirring.
-Vegan Mama Jodi
1/2 c short-grain white rice
1/2 c Vegan cane sugar
3 1/2 c soy milk
1 t vanilla
1/2 t ground nutmeg
1/2 t ground cinnamon
1/2 c raisins (optional)
Mix all ingredients together in a 2 1/2 quart baking dish. Bake at 300 degrees for 2 1/4 hours without stirring.
Sunday, May 27, 2012
Pink Vegan Recipe #113 Creamed Corn
This is not like the "too sweet" creamed corn from a can! This is much better!
1-16 oz bag of frozen corn (place half the frozen corn in a food processor and pulse a few times)
1 c soy milk
1 t Vegan cane sugar
2 t "Earth Balance" buttery sticks OR spread
2 t unbleached flour
In a saucepan, add all the corn and soy milk. Bring to a boil, reduce heat and simmer for 10 minutes. Stir in the sugar.
In another small saucepan, melt the "Earth Balance", then turn the heat off. Add the flour and stir well. Stir this into the corn and cook until lightly thickened.
You can serve it right out of the saucepan OR you can transfer the creamed corn into a ccovered asserole dish and keep warm until the rest of your meal is ready.
1-16 oz bag of frozen corn (place half the frozen corn in a food processor and pulse a few times)
1 c soy milk
1 t Vegan cane sugar
2 t "Earth Balance" buttery sticks OR spread
2 t unbleached flour
In a saucepan, add all the corn and soy milk. Bring to a boil, reduce heat and simmer for 10 minutes. Stir in the sugar.
In another small saucepan, melt the "Earth Balance", then turn the heat off. Add the flour and stir well. Stir this into the corn and cook until lightly thickened.
You can serve it right out of the saucepan OR you can transfer the creamed corn into a ccovered asserole dish and keep warm until the rest of your meal is ready.
Monday, April 23, 2012
Pink Vegan Recipe #112 Spinach Dip
A favorite appetizer for any gathering!
1 - 8-10 oz package frozen spinach, thawed and drained (squeeze excess moisture from spinach)
1 cup Vegan sour cream
1 c Vegan mayonnaise
1 package Vegan dry vegetable soup mix
1/8 c chopped green onion (optional)
1 can water chestnuts, drained and chopped
Mix all ingredients well and refrigerate until ready to devour!
Serve with crackers, chips or bread of choice.
1 - 8-10 oz package frozen spinach, thawed and drained (squeeze excess moisture from spinach)
1 cup Vegan sour cream
1 c Vegan mayonnaise
1 package Vegan dry vegetable soup mix
1/8 c chopped green onion (optional)
1 can water chestnuts, drained and chopped
Mix all ingredients well and refrigerate until ready to devour!
Serve with crackers, chips or bread of choice.
Sunday, March 25, 2012
Pink Vegan Recipe #111 French Onion Soup
Mmmmmm!
Serves 4
3 c sliced white OR yellow onions (for a sweeter soup, you can use Vidalia OR Maui onions)
2 T Earth Balance buttery sticks OR spread
4 c vegetable broth (we use low-sodium)
1 T Vegan Worcestershire sauce (add more to taste)
1 T Liquid aminos (add more to taste)
2 slices Vegan French bread, toasted OR bread of choice.
Vegan Parmesan cheese
In a large saucepan or dutch oven, saute onions in Earth Balance over low heat for approximately 30 minutes, stirring occasionally. Add the vegetable broth, Worcestershire sauce and liquid aminos; heat to boiling. Reduce heat, cover and simmer for another 30 minutes. Place 1/2 slice toasted bread in each of 4 soup bowls, pour soup over bread and sprinkle with Parmesan.
Serves 4
3 c sliced white OR yellow onions (for a sweeter soup, you can use Vidalia OR Maui onions)
2 T Earth Balance buttery sticks OR spread
4 c vegetable broth (we use low-sodium)
1 T Vegan Worcestershire sauce (add more to taste)
1 T Liquid aminos (add more to taste)
2 slices Vegan French bread, toasted OR bread of choice.
Vegan Parmesan cheese
In a large saucepan or dutch oven, saute onions in Earth Balance over low heat for approximately 30 minutes, stirring occasionally. Add the vegetable broth, Worcestershire sauce and liquid aminos; heat to boiling. Reduce heat, cover and simmer for another 30 minutes. Place 1/2 slice toasted bread in each of 4 soup bowls, pour soup over bread and sprinkle with Parmesan.
Sunday, February 26, 2012
Pink Vegan Recipe #110 Chocolate Silk Pie
I remember going to "Bakers Square" in Minnesota for pie! I loved looking at all the pies and trying to choose, but I always picked Chocolate Silk Pie!
-Vegan Mama Jodi
Flaky crust (makes two 9-10 inch crusts), cut recipe in half or freeze the other crust and use later:
2 - 1/4 c unbleached flour
2 t baking powder (heaping)
3/4 c Vegan shortening
Approximately 6 - 8 T ice water
In a bowl, sift flour and baking powder. Cut in Vegan shortening using a pastry blender or 2 forks until it resembles small peas. Add water 1 T at a time until mixture comes away from the sides of the bowl and starts to form a ball, do not over mix. Divide the dough in half, roll into 2 pie crusts. Line pie plate with pastry. Poke the unbaked crust all over with a fork and bake in a 425 degree oven until golden brown, 10-20 min. Take out of oven and let cool before adding cold mixture.
Filling:
1 - 3 oz Vegan cream cheese
1/2 c Vegan cane sugar
1/3 c cocoa powder
1/3 c soy, almond OR rice milk
1 t vanilla
1 baked 8" pie shell
2 c Vegan whipped cream
In a small bowl using a mixer on low speed, combine cream cheese, sugar and vanilla until blended. Add cocoa, alternating with milk and beat until smooth. Gradually add and fold in the whipped cream until well combined. Pour into a 8" baked pie shell and chill until firm.
*If you can't find Vegan whipped cream, make your own:
1 c soy milk powder
1 c cold water
1 T fresh squeezed lemon juice
1/2 c Vegan cane sugar
1/2 t vanilla
Gradually add the soy milk powder into the cold water. Add lemon juice, sugar and vanilla. Whip until stiff. Chill and whip again before using.
Makes approximately 2 cups
-Vegan Mama Jodi
Flaky crust (makes two 9-10 inch crusts), cut recipe in half or freeze the other crust and use later:
2 - 1/4 c unbleached flour
2 t baking powder (heaping)
3/4 c Vegan shortening
Approximately 6 - 8 T ice water
In a bowl, sift flour and baking powder. Cut in Vegan shortening using a pastry blender or 2 forks until it resembles small peas. Add water 1 T at a time until mixture comes away from the sides of the bowl and starts to form a ball, do not over mix. Divide the dough in half, roll into 2 pie crusts. Line pie plate with pastry. Poke the unbaked crust all over with a fork and bake in a 425 degree oven until golden brown, 10-20 min. Take out of oven and let cool before adding cold mixture.
Filling:
1 - 3 oz Vegan cream cheese
1/2 c Vegan cane sugar
1/3 c cocoa powder
1/3 c soy, almond OR rice milk
1 t vanilla
1 baked 8" pie shell
2 c Vegan whipped cream
In a small bowl using a mixer on low speed, combine cream cheese, sugar and vanilla until blended. Add cocoa, alternating with milk and beat until smooth. Gradually add and fold in the whipped cream until well combined. Pour into a 8" baked pie shell and chill until firm.
*If you can't find Vegan whipped cream, make your own:
1 c soy milk powder
1 c cold water
1 T fresh squeezed lemon juice
1/2 c Vegan cane sugar
1/2 t vanilla
Gradually add the soy milk powder into the cold water. Add lemon juice, sugar and vanilla. Whip until stiff. Chill and whip again before using.
Makes approximately 2 cups
Sunday, January 22, 2012
Pink Vegan Recipe #109 Chick'n Cacciatore
Chick'n Cacciatore is a wonderful spicy dish! It will warm you up on a winter day and the aroma will fill your home with love...
4 "Gardein" Chick'n filets
2 T extra virgin olive oil, divided
Fresh cracked black pepper to taste
1 onion, chopped
1 yellow bell pepper, chopped
10 oz mushrooms, chopped (your choice)
1 clove garlic, chopped
1 t dried basil
1 t dried oregano
1/8 t crushed red pepper flakes
1/8 t cayenne pepper (optional)
1 c Vegan red wine
1-14.5 oz can crushed tomatoes
Over medium heat in a large skillet or cast iron frying pan, brown 4 Gardein chick'n filets in 1 T olive oil and cracked black pepper. Remove chick'n filets from the skillet and set aside, covered. Add 1 T extra virgin olive oil to the skillet, add onion, yellow pepper, mushrooms, garlic, basil, oregano, pepper flakes, cayenne, red wine and tomatoes. Simmer until vegetables are soft. Add the 4 Gardein filets back into the skillet until heated through and serve over cooked broad noodles, polenta or rice.
4 "Gardein" Chick'n filets
2 T extra virgin olive oil, divided
Fresh cracked black pepper to taste
1 onion, chopped
1 yellow bell pepper, chopped
10 oz mushrooms, chopped (your choice)
1 clove garlic, chopped
1 t dried basil
1 t dried oregano
1/8 t crushed red pepper flakes
1/8 t cayenne pepper (optional)
1 c Vegan red wine
1-14.5 oz can crushed tomatoes
Over medium heat in a large skillet or cast iron frying pan, brown 4 Gardein chick'n filets in 1 T olive oil and cracked black pepper. Remove chick'n filets from the skillet and set aside, covered. Add 1 T extra virgin olive oil to the skillet, add onion, yellow pepper, mushrooms, garlic, basil, oregano, pepper flakes, cayenne, red wine and tomatoes. Simmer until vegetables are soft. Add the 4 Gardein filets back into the skillet until heated through and serve over cooked broad noodles, polenta or rice.
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