Taste & Learn - Meatless Mania
“Nice to Un-Meat you!” - Meat-based dishes worth vegifying…
· Burgers, Meatballs, Meat Loaf, Sloppy Joes, Lasagna, Crab Cakes,
· Naturally Veggie but tastes Meaty: Falafel, Stuffed Peppers, Portabellas…
· Your ideas:
Crabless Crab Cakes with Yogurt Dill Sauce
When chopped, hearts of palm break down into shreds that look like fresh crab meat. Richard Landau seasons the hearts of palm cakes with Old Bay, vegan mayonnaise and Dijon mustard for a sensational main course. Adapted from a Recipe by Richard Landau (Vedge)
- 1 tablespoon extra-virgin olive oil, plus more for frying
- Spray Vegetable Oil
- 2 1/2 cups fresh corn kernels (cut from 4 ears of corn)
- Frozen Corn Kernels, thawed and drained
- 1/4 cup minced onion
- 1/4 cup minced green and red bell pepper
- One 15-ounce can whole hearts of palm—drained, thinly sliced lengthwise and cut crosswise into 3/4-inch lengths
- 2 teaspoons Old Bay seasoning
- Low Sodium Seafood Seasoning
- 2 tablespoons chopped flat-leaf parsley
- 1/4 cup vegan mayonnaise
- Plain Yogurt OR
- FlaxMeal+ Water + Hummus
- 2 teaspoons Dijon mustard
- 1/4 cup plus 2 tablespoons plain dry bread crumbs, plus more for coating
- Freshly ground pepper
- Lightly spray a nonstick skillet with vegetable oil. Add the onion and bell pepper and cook over high heat until crisp-tender, about 4 minutes (add splashes of water or low sodium vegetable broth as needed to deglaze the pan and allow the veggies to steam fry).
- Once the onion and bell pepper are crisp tender, add the corn and cook for an additional minute until the corn is warmed through and excess liquid has evaporated. Add 1 cup of the vegetables to a food processor and pulse into a rough puree.
- Squeeze the hearts of palm to break them crabmeat like “flakes”. Add the puree and the remaining sautéed vegetables to the bowl, along with the Low Sodium Seafood Seasoning, parsley, & “binder” (yogurt OR flax-hummus mixture), mustard and the 1/4 cup plus 2 tablespoons of bread crumbs. Season lightly with salt and pepper and stir until evenly moistened.
- Line a baking sheet with parchment paper and fill a shallow baking dish with bread crumbs. Scoop 1/4-cup of “crab” mixture and carefully mold into a ball. Roll the ball into bread crumbs until coated, then form each ball into 2-inch cakes and transfer to the baking sheet.
- Lightly spray a skillet with oil. Sear the cakes over moderate heat, turning once, until crispy, 2 minutes per side (do a few cakes at a tie, but do not over crowd). Wipe out the skillet and add spray with new oil before searing the remaining cakes. Serve the cakes hot.
Make Ahead: The formed, uncooked cakes can be covered and refrigerated overnight. Serve with a fresh salad and a lemon wedge!
Yogurt Dill Sauce
· ¾ cup Tofu (pureed), or nonfat plain yogurt of choice
· 1 Tbs Lemon juice or vinegar
· 1 tsp each Garlic & onion powder
· 1 Tbs Nutritional Yeast
· 3 Tbs fresh Dill, chopped
· Salt & Pepper
· Optional: Horseradish
Blend first 4 ingredients together, then stir in chopped dill, season with salt and pepper
DIY Veggie Burger 101
Veggie Burgers are the PERFECT solution for when you have a mishmash of leftovers sitting in the fridge. Just make sure to cover the 6 categories below and you will be good to go!
Healthy Hint: You can wrap pre-made veggie burgers in freezer paper and store in the freezer for later!
Fregola, orzo, couscous, whole wheat pasta/whole grains, chickpeas, lentils, beans
Scallions, leeks, onion, roasted garlic, sundried tomatoes or tomato paste, dried mushrooms (rehydrated), nutritional yeast, dijon mustard, miso, tamari, nori
Quinoa, al dente veg: asparagus, corn, carrots, snap peas, mushrooms, eggplant, roasted nuts, seeds
4. Flavor Boosters
Freshness & Spice: herbs, ginger, hot sauce, chilies, dried spices, dried herbs
Acidity: artichoke hearts, pickled veg, olives, capers, vinegars, lemon juice, lime juice
6. Moisture & Binder
Mashed potatoes, yams squash or pumpkin, avocado, tofu, hummus or mashed beans, tahini, nut butters, nonfat plain greek yogurt, flaxmeal + water, whole wheat flour + water
Mediterranean Veggie Burger
(Adapted from Chef Jimmy Bannos, Chicago’s The Purple Pig)
- 1 head of garlic, halved horizontally
- 2 tablespoons extra-virgin olive oil, plus more for drizzling and brushing
- 2 tbs of Tahini, plus Spray Vegetable oil
- 1/4 cup thinly sliced asparagus
- 1/3 cup fregola or Israeli Couscous,Orzo, or any Whole Grain/small pasta
- One 15-ounce can Chickpeas, drained
- 1/4 cup chopped marinated artichokes
- 2 tablespoons chopped pitted Gaeta olives – any olive (rinsed) will do!
- 2 tablespoons chopped scallions
- 2 tablespoons full-fat plain Greek yogurt Plain Yogurt OR
- Flaxmeal +Water + Hummus
- 1 tablespoon fresh lemon juice
- 1 teaspoon chopped basil
- 1 teaspoon chopped mint
- 1 teaspoon chopped parsley
- 2 1/4 cups cooked red or white quinoa
- Freshly ground pepper
- 8 slices of scamorza cheese
- 8 burger buns, toasted **whole wheat!!
- Sun-dried-tomato spread, marinated mushrooms and sliced fresh tomatoes, for serving
- Oil Free Hummus/spreads/pestos, Avocado, and load up the veggies!
- Preheat the oven to 375°. Arrange the garlic halves cut side up on a sheet of foil, spray with oil and wrap tightly. Roast until the garlic is very tender, about 1 hour. Let cool, then squeeze the cloves out of their skins into a small bowl and mash to a paste.
- Bring a saucepan of salted water to a boil. Put the asparagus in a strainer, submerge it in the water and cook just until crisp-tender, 2 minutes. Cool the asparagus under running water and pat dry.
- Return the water to a boil. Add the fregola (or pasta/whole grain of choice) and cook until very tender, about 20 minutes. Drain well and let cool slightly.
- In a food processor, puree the garlic paste, fregola, chickpeas and the 2 tablespoons of tahini; transfer the mixture to a bowl. Stir in the asparagus, artichokes, olives, scallions, yogurt (or hummus/flax mixture), lemon juice, herbs and quinoa. Season with salt and pepper.
5. Heat a large cast-iron griddle or skillet and lightly spray with oil. Using lightly moistened hands, form the mixture into 3-inch patties. Lightly spray the patties with oil and cook over high heat until golden on the bottom, 4 minutes. Flip the patties and reduce the heat to moderate, cover and cook until the patties are heated through and golden on the bottom. Set the burgers on the buns and top with spreads and toppings!
· 3.5 c flaked coconut, unsweetened
· 1 tablespoon liquid smoke
· 1 tablespoon Braggs liquid aminos, tamari, or soy sauce (low sodium)
· 1 tablespoon pure maple syrup
· 1 tablespoon water
· 1 teaspoon smoked paprika (optional)
Preheat oven to 325 degrees. Combine liquid smoke, tamari, maple syrup, and water in a large mixing bowl. Pour in flaked coconut, and optional smoked paprika - toss to coat evenly. Spread in an even layer on a baking sheet lightly coated with spray oil. Bake for 5-10 minutes, using a spatula to flip the bacon half way so it cooks evenly. Once golden brown, remove from oven and season with a pinch of salt and allow to cool. Coconut bacon can be stored in a sealed bag or container for up to a week.