Mac and Peas (Vegan)

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Makes 4-6 servings

There are few foods more comforting and classic than Mac and Cheese. This hearty Mac and Peas recipe is my take on the beloved dish. The creamy sauce is made with a simple butter, flour, and soymilk mixture and my secret ingredient is sweet potatoes! Sweet potatoes give the sauce a vibrant orange color and add a hint of sweetness. They also give the dish a vitamin A boost, which is important for good eye health. Friendly City has a wonderful selection of sweet potatoes including local no-spray sweet potatoes, which I used for this recipe. They have a delightful pure, sweet flavor. I attribute their deliciousness to the fact that they are local and no-spray. This Mac and Peas dish is sure to please the palates of both kids and adults and makes delicious leftovers too!

 

Ingredients:
16 oz. Pasta
3 tbsp. Vegan Butter
4 tbsp. Flour
3 cups Unsweetened Soy Milk, warmed in microwave until slightly hot
1 cup Sweet Potato, mashed
1 tsp. Dijon Mustard
1 tsp. Salt
¼ tsp. Black Pepper
1 cup Peas

 

Directions:

  1. Bring a large pot of water to boil and add in your pasta
  2. While pasta is boiling, heat butter over medium-low heat. Once butter is melted add in your flour and whisk for one minute until butter and flour are combined and form a thick paste. Next, add in your warm soymilk and whisk frequently. Bring to a boil. Once boiled reduce heat to medium and continue whisking until sauce thickens (about 5 minutes). Add in mashed sweet potatoes. Continue to whisk for two minutes. Add in Dijon mustard, salt, and pepper.
  3. Add peas to the sauce and mix. Next, add in cooked pasta and stir to combine. Enjoy!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

Red Curry With Veggies (Vegan and Gluten Free)

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Makes 4 servings
This red curry comes together in a flash and is loaded with colorful veggies. It is creamy, a little spicy, and super satisfying. Red curry paste adds wonderful depth of flavor and complexity to the curry. It is made from exotic ingredients such as red chili, garlic, lemongrass, galangal, and kaffir lime. I love cooking with red curry paste because it fills the kitchen with a fragrant aroma and adds beautiful color to the dish. Coconut milk adds richness and rounds out the flavors of the curry. Serve this veggie red curry alongside some fluffy jasmine rice for a healthy and delicious meal.

 

Ingredients:

1 onion, diced
1 pound gold potatoes, diced
3 tbsp. red curry paste
1 (14.5 oz.) can diced tomatoes
1 (13.5 oz.) can coconut milk
1 tbsp. organic cane sugar
1 tbsp. liquid aminos
1 red bell pepper, diced
1 cup snow peas
1 cup peas

Directions:

  1. Sauté onions and potatoes in 1 tbsp. of coconut milk over medium high heat for 5 minutes.
  2. Add in red curry paste, the rest of the coconut milk, diced tomatoes, sugar, and liquid aminos. Stir to combine and simmer for 20 minutes
  3. Add in red bell pepper and simmer for 5 minutes.
  4. Add in snow peas and peas and simmer for 5 minutes.
  5. Serve and enjoy!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

Spaghetti Puttanesca (Vegan)

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Makes 2 servings

Puttanesca is an Italian sauce made from simple ingredients like garlic, canned tomatoes, kalamata olives, and capers. I love making spaghetti with puttanesca sauce because it is a light, savory meal that is loaded with flavor. This puttanesca sauce comes together in 30 minutes and has a nice balance of salty, acidic, and spicy flavors. The brine from the kalamata olives adds a touch of saltiness and red pepper flakes add a spicy kick to the dish. A sprinkle of fresh Italian parsley adds freshness to the dish along with a pop of color. Try making this plant-based puttanesca sauce and savor its robust flavor.

 

Ingredients:
1 tbsp. olive oil
1/3 cup onion, diced
2 cloves garlic, minced
1/3 cup Kalamata olives, sliced in half lengthwise
2 tbsp. Kalamata olive brine
2 tbsp. capers
¼ tsp. red pepper flakes
1 (14.5 oz.) can diced tomatoes
½ cup Italian parsley, chopped
8 oz. spaghetti

Directions:

  1. Sauté onions in olive oil in a large pan over medium heat for five minutes. Add in garlic and sauté for one minute until fragrant.
  2. Reduce heat to low and add in tomatoes, olives, capers, olive brine, and red pepper flakes. Simmer for 15 minutes.
  3. While sauce is simmering, bring a large pot of water to boil. Once water is boiled, add in spaghetti and cook for 10 minutes until tender. Stir occasionally.
  4. After sauce has simmered for 15 minutes, turn off heat and add in chopped parsley. Mix well to combine. Add cooked spaghetti to puttanesca sauce and toss to combine.
  5. Serve and enjoy!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

 

Seitan Fried Rice (Vegan)

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Makes 4 servings
Growing up, fried rice was one of the first dishes my mother taught me to cook. The fried rice I grew up eating inspired me to create a plant-based version that features seitan as one of the main ingredients. Seitan is made from wheat gluten and has a meaty texture and appearance. It is high in protein and low in fat. Seitan absorbs flavors really well and is delicious when sautéed with some liquid aminos. For this recipe, I used Westsoy Chicken Style Seitan that I picked up from the Co-op’s refrigerated section.

To make this dish healthier, I sautéed the onions in water instead of oil. Cooking vegetables in water instead of oil is an easy way to reduce your calorie and fat consumption. When combined with mixed vegetables and jasmine rice, the seitan transforms my favorite childhood meal into a hearty, vegan friendly dish. This seitan fried rice is a convenient and easy meal to make and is full of plant based protein. Try it for yourself and discover the wonders of seitan.

Ingredients:
1 onion, diced
2 cloves garlic, minced
1 package Westsoy Chicken Style Seitan, drained and chopped
¼ cup liquid aminos
¼ tsp. black pepper
1 package (16 oz.) Cascadian Farm Mixed Vegetables, thawed
4 cups cooked jasmine rice

Directions:
1. In a large pan, heat 1/3 cup of water over medium-high heat
2. Add onion and sauté for 5 minutes
3. Add minced garlic and seitan and sauté for two minutes
4. Add in liquid aminos, black pepper, and mixed vegetables. Saute for 2 minutes and stir to combine.
5. Add in cooked rice. Mix well so all ingredients are well combined.
6. Serve immediately and enjoy!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

Chocolate Strawberry Pie

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Strawberries and chocolate are a deliciously perfect combination. The elegant red and black colors invite a rich and deep sweetness you can taste before the first bite.

Valentine’s Day is a wonderful occasion to enjoy strawberries and chocolate. This simple pie incorporates 5 ingredients for full chocolatey goodness. With only a few ingredients, you can surprise a special person in your life with this homemade decadent dessert.

 

 

Ingredients (9” pie)
(3) 4oz. semi-sweet chocolate bars
1 ½ c. heavy whipping cream
1 package of chocolate crème sandwich cookies
½ c. unsalted butter (1 stick), melted
1 lb. strawberries, sliced

To make the crust:

  1. Process cookies in a food processor to a small crumb size. Move cookie crumbs to a large bowl, and combine with melted butter until well incorporated.
  2. Transfer to a 9” pie or tart pan. Press the crumbs down along the bottom and sides of the pan using a spatula. Refrigerate the crust for 1 hour or until set.

To make the ganache:

  1. Break chocolate into chunks in a heat-safe bowl.
  2. Heat heavy whipping cream to a slight boil, then pour into the bowl of chocolate. Allow to sit for 2-3 minutes. Whisk until smooth.
  3. Pour the chocolate into the pie crust, and chill until set 4-6 hours. When ganache is set, arrange and press sliced strawberries on the top!

Add extra strawberries into your pie by placing sliced strawberries on the crust before pouring in the ganache. Or, drizzle melted white chocolate over the finished pie.

Happy Cooking!

 

Madeleine Wirth
Madeleine is a senior at James Madison University, studying to be a registered dietitian. She loves exploring recipes with fresh and nutritious ingredients. As a native to the Shenandoah Valley, she passionately supports the local food economy in Harrisonburg.

Peppermint Hot Chocolate (Vegan and Gluten Free)

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Makes 1 serving
This naturally sweetened peppermint hot chocolate is the perfect beverage to make and enjoy this winter. The sweetness in this hot chocolate comes from medjool dates, which are full of natural sugars. Medjool dates are one of my favorite dried fruits and they contain nutrients such as fiber, potassium, and vitamin B6. They have a super sweet caramel flavor and soft, chewy texture. I love snacking on them because they are an energizing snack and satisfy my sweet tooth. You can find medjool dates in the produce section at the Co-op.

Peppermint flavor gives the hot chocolate a refreshing, minty kick and complements the creaminess of the soymilk. To make this peppermint hot chocolate, simply blend all ingredients in a blender and heat the mixture on the stove. It doesn’t get much easier or delicious than this! Warm up this winter with a cup of this peppermint hot chocolate.

Ingredients:

1 ¼ cups unsweetened soymilk
5 medjool dates, pitted
2 tbsp. cocoa powder
1/4 tsp. peppermint flavor

Directions:

  1. Add all ingredients to a high power blender and blend for 1 minute until all ingredients are liquefied
  2. Add the liquid to a small pot and heat on medium high heat until the mixture becomes hot. Stir with a spoon.
  3. Pour the peppermint hot chocolate into a mug and enjoy!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

 

 

Spiced Carrot Dip

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This recipe is a delicious way to transform carrots into a flavorful dip. These ingredients incorporate sweetness from natural apricot preserves and depth from rich herbs and spices. I love this recipe because the flavors are so full, ranging from sweet to savory.

Spiced Carrot dip is a great dip for your next super bowl football party. Skip the guilt of overeating highly processed dips, and instead, enjoy the delicious flavors of whole foods and natural ingredients!

 

Ingredients
1 lb. carrots, peeled
1 T. ginger, minced
3 cloves garlic, minced
1/3 c. organic apricot preserves
¼ tsp. cinnamon
1 tsp. salt
¼ tsp. cayenne pepper
¼ tsp. coriander
4 tsp. sesame oil

  1. Put carrots and ½ tsp of salt in a large saucepan. Add 2 cups water to cover. Bring to a boil, then reduce heat and simmer, covered, until carrots are tender, about 10 to 12 minutes. Drain.
  2. Transfer carrot mixture to a food processor along with remaining 1/2 teaspoon salt, ginger, garlic, apricot preserves, lemon juice, sesame oil, coriander, cinnamon, and cayenne. Process until almost smooth.

Enjoy with pita chips. Happy Cooking!

 

Madeleine Wirth

Madeleine is a senior at James Madison University, studying to be a registered dietitian. She loves exploring recipes with fresh and nutritious ingredients. As a native to the Shenandoah Valley, she passionately supports the local food economy in Harrisonburg.

Peanut Butter Cookies (Vegan)

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Makes 14 cookies
Peanut butter lovers, rejoice! These moist and chewy peanut butter cookies are made with fresh peanut butter from the Co-op’s peanut butter grinder. The interactive, user-friendly grinder transforms organic dry roasted peanuts into smooth peanut butter in seconds. One helpful feature is that you can choose exactly how much peanut butter you would like. Fresh peanut butter is loaded with nutrients such as heart healthy monounsaturated fat, protein, and fiber. I highly recommend trying it because of its rich peanut flavor.
These tender cookies are easy to make and take only 10 minutes to bake. They are lightly coated in organic sugar, which adds extra sweetness and texture to the cookies. You can find organic sugar in the Co-op’s bulk bin section. Enjoy these peanut butter cookies alone or with a glass of your favorite type of milk.

Ingredients:
1 cup freshly ground peanut butter
1/2 cup organic sugar + 2 tbsp. for coating
1/4 cup unsweetened almond milk
1 tsp. vanilla extract
1/2 cup whole wheat flour
1 tsp. baking soda
Dash of salt
Coconut Oil (to grease the baking sheet)

Directions:
1. Preheat oven to 350 degrees
2. In a large mixing bowl, combine peanut butter and 1/2 cup sugar. Using a hand mixer, cream peanut butter and sugar for 1 minute. Add in vanilla extract and beat for 30 seconds.
3. In a separate mixing bowl, combine flour, baking soda, and salt. Mix with a spoon to combine.
4. Slowly add flour mixture to peanut butter and sugar mixture. Beat for 1 minute. Add in almond milk. Beat for 30 seconds. The cookie dough should be slightly crumbly.
5. Line a baking sheet with tinfoil and lightly grease with coconut oil.
6. Form cookie dough balls (1.5 tbsp. each) and roll each ball in sugar to coat. Form a crisscross pattern by flattening a fork one way and then the other onto each cookie dough ball.
7. Bake for 10 minutes. Let the cookies cool for 20 minutes and enjoy!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

Lentil Shepherd’s Pie

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Serves 6
As winter approaches, hot meals are more and more appetizing. Lentil Shepherd’s Pie is a delicious, hot meal that will warm you up on a cold day. Lentils are a great source of iron, fiber, and protein. The meaty texture of the lentils makes this home-style favorite a hearty and healthy meal. Instead of potatoes, I used rutabagas as the top layer mash. Rutabagas are a great source of potassium, fiber, and Vitamin C. With a flavorsome amount of natural sugars, rutabagas provide a sweet contrast of flavors that is absolutely delicious in shepherd’s pie!

Ingredients

1 cup dry green lentils
1 cup fresh celery, diced
1 cup frozen peas
1 cup fresh carrots, diced
¼ cup shallots, diced
4 cloves garlic, minced
4 cups vegetable broth, low-sodium
2 T. parsley
1 T. thyme
2 T. olive oil
3 medium rutabagas, peeled & diced
Salt & pepper

  1. In a Dutch oven, sauté shallots and garlic in olive oil. When fragrant, add celery, carrots, peas, lentils, parsley, thyme, and vegetable broth. Bring to a boil. Simmer for 1 hour or until the lentils are tender.
  2. As the lentils simmer, peel and dice the rutabagas to 2” cubes. Bring a pot of water to a boil, and add the rutabagas. Boil until tender or about 20 minutes. When tender, drain. Mash and season with salt and pepper.
  3. Create a slurry using the cornstarch and 4 T. of the lentil cooking liquid. Whisk the ingredients together until combined, and add to lentil mixture. Boil while stirring constantly until thick.
  4. Preheat oven to 400 degrees. Drop and spread the rutabaga mash on top of the cooked lentil-vegetables to create a top layer. Bake for 25 minutes, or until the lentils simmer.

Happy Cooking!

 

Madeleine Wirth

Madeleine is a senior at James Madison University, studying to be a registered dietitian. She loves exploring recipes with fresh and nutritious ingredients. As a native to the Shenandoah Valley, she passionately supports the local food economy in Harrisonburg.

Savory Avocado Toast (Vegan)

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Makes 2 servings
The combination of creamy, buttery avocado and warm, toasted bread is the perfect match. I love avocado toast because it is delicious, nutritious, and takes only a few minutes to make. Avocados are nutrient dense and are loaded with healthy monounsaturated fats, fiber, and potassium. When paired with whole grain bread, which contains protein, this avocado toast makes for a satisfying and filling meal. My favorite avocado toast toppings are olive oil, lemon juice, pumpkin seeds, salt, and pepper. Pumpkin seeds add extra crunch and nutty flavor to the dish. They can be found in the bulk bins at Friendly City Food Coop. Try this savory avocado toast for yourself and savor it for breakfast, lunch, or dinner.

Ingredients:
4 slices of your favorite bread, toasted
1 ripe avocado
1 tbsp. extra virgin olive oil
1 tbsp. lemon juice
¼ cup pumpkin seeds
Dash of sea salt and pepper

Directions:

  1. Mash avocado onto each slice of toasted bread using a fork.
  2. Top each slice of toast with a drizzle of olive oil and lemon juice. Sprinkle pumpkin seeds, sea salt, and pepper on top. Serve immediately and enjoy!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.