Quiche Provençale with Root Vegetables

Quiche Provençale with Root Vegetables

Sometimes when the inspiration hits, I go a little crazy in the kitchen.  It is the most wonderful feeling not to follow a recipe and just go where your crisper drawer takes you.  This last weekend I had a lot of root veggies begging to be used.  I also went to Whole Foods and found a fantastic variety of products I couldn’t get at my local grocery store.  My favorite was the bunch of dandelion greens!

I had just made a quiche with a so-so potato crust that, unfortunately, stuck to the bottom of the pan.  Root vegetables are high in starch, and when cooked, they slowly release sugar, and the sugar makes them sticky.  After thinking about it for a bit, I tried cooking the potato crust very quickly, not giving them time to stick.  Hence, the broiler! And guess what?  It worked!

For this recipe, I used parsnips (the carrot’s favorite cousin), turnips, which, if you’ve never had them, I highly recommend getting some, and Yukon gold potatoes.  I grated one large and one small turnip and three Yukons for my crust and added 1/2 cup grated vegan Parmesan cheese, 3 tablespoons of melted butter, and 1 teaspoon of Herbs de Provence.  I broiled it in my 2.5 quart French Corningware for 8-10 minutes.  But as with all things broiler, keep an eye on it.  You want the potatoes very lightly browned.

For the filling, I made coconut bacon out of vegan bacon-flavored oil.  Now, most of you won’t be able to find that, so here’s a quick link to Minimalist Baker’s quick and easy coconut bacon.  I would suggest making this ahead of time.  It stores well, and it’s nice to have on hand.

Finally, I peeled my potatoes.  For this delicate and tender dish, I did not want the potato peel in my dish.  And sometimes, when you simmer potatoes with the skins on, they fall off anyway.   I like the Yukon golds for this dish because they are a little more dense and creamy!

Let me know if you made this dish and how you liked it!

XO,

Steph


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Quiche Provençale with Root Vegetables

  • Author: Stephanie Bosch
  • Prep Time: 20
  • Cook Time: 35
  • Total Time: 55 minutes
  • Yield: 6 1x
  • Cuisine: Vegan
  • Diet: Gluten Free

Ingredients

Scale
  • 5 medium Yukon Gold Potatoes, *washed, peeled (3 grated, 2 cubed)
  • 3 medium turnips, washed, peeled (1 grated, 2 cubed)
  • 3 medium parsnips, washed, peeled, and cut into 1/4” coins
  • 1 medium onion, diced
  • 2 tablespoons olive oil
  • 5 cloves garlic, peeled and minced
  • 2 poblano peppers, washed and diced
  • 1/2 cup vegan parmesean
  • 2 teaspoons Herbs de Provence (divided)
  • 1 1/2 cups vegetable stock (low sodium)
  • 2 containers JustEgg
  • 1 cup coconut bacon
  • 1 bunch of tender greens (dandelion, spinach. watercress), washed.

 


Instructions

  1. Preheat broiler.
  2. In a 2.5″ deep casserole dish, add grated potatoes and grated turnips, parmesan cheese, and melted butter.  Mix well and sprinkle with 1 teaspoon Herbs de Provence.
  3. Carefully place the casserole dish in the broiler and bake for 8-10 minutes.  As with all things broiled, keep a close eye on it.  You want a light golden brown color.  When done, remove from heat and set aside.
  4. Reduce heat to 350°F (176°C).
  5. While the casserole is in the oven, warm a medium skillet over medium heat.  Add olive oil and when shimmering, add onion and poblano peppers and sprinkle with salt and pepper. Cook until onions and peppers have softened, about 8 minutes.  Add garlic and cook until fragrant, about 1 minute.
  6. Add diced potatoes, turnips, and parsnips.  Add the remaining teaspoon of Herbs de Provence.
  7. Add stock.  Cover and simmer on medium-low until root vegetables have softened, about 10-12 minutes. Stir occasionally and add more stock if vegetables begin to stick. When done, remove from heat.
  8. While root vegetables are cooking, add 4 cups of water to a medium saucepan.  Add salt and bring to a boil.  Blanch greens in boiling water for about 3-4 minutes.  Remove greens from the pan, and immediately add to greens to an ice bath.
  9. Remove greens and add to a colander to remove excess water.  Chop greens into bite-size pieces.
  10. Warm a dutch oven over medium heat. Add olive oil and, when shimmering, coconut bacon. Add greens and saute until greens have released all water, about 4 minutes.
  11. In a mixing bowl, add greens and root vegetable mixture and mix well. Season with salt and pepper.
  12. Shake and add 1 1/2 containers of JustEgg and add to the mixing bowl.  Mix well.
  13. Pour vegetable mixture over potato crust and add to oven.
  14. Bake for 35-40 minutes.  Test with a toothpick at 35 minutes. If it comes out clean, it’s done.
  15. Serve with tabasco or other hot sauce!

Notes

*To prevent food borne illnesses, always wash your fruits and vegetables even if you’re peeling them. Germs on the peel or skin can get inside fruits and vegetables when you cut them.

 

Coconut Curry Carrot Soup

Coconut Curry Carrot Soup

Autumn is my favorite time of year for many reasons. I love the cool reprieve from summer, the incredible display of vibrant colors just before the leaves “fall,” and last but not least, the food! I’m not going to lie; soups, chili, and other warm foods make my heart and tummy happy!  Not only is this soup good, it’s also good for you!

It is loaded with “warming spices,” (cinnamon, ginger, black pepper, cardamom, turmeric, and cayenne pepper) which have been used for thousands of years. These spices can increase your internal body temperature and improve blood circulation, thus giving you a sense of warmth during the chilly winter months. They have been used for multiple reasons, from cooking and baking to medicine and herbal remedies.

The anti-bacterial, anti-viral and anti-fungal properties of turmeric protect us from various infections, including the common cold, flu, and other respiratory illnesses. And Ginger root comes from the Zingiber officinale plant, which has been used in Chinese and Indian medicine for thousands of years. Ginger is high in gingerol, a potent anti-inflammatory, and antioxidant substance. Carrots are an excellent source of beta-carotene, fiber, vitamin K1, potassium, and antioxidants.

The recipe makes 4-6 servings. You may want to double the recipe. I had to double the quantities for my family because everyone went back for seconds, and there were no leftovers! Also, it keeps in the refrigerator for up to a week!

As always, if you make it, tag me and let me know how you like it!

XO,

Steph

 

 


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Coconut Curry Carrot Soup

  • Author: Stephanie Bosch
  • Prep Time: 10
  • Cook Time: 25
  • Total Time: 35
  • Yield: 4-6 cups 1x
  • Diet: Vegan

Description

If you love a creamy, hearty, flavor-packed bowl of soup, this carrot soup recipe is for you! The warming spices, coupled with garlic, and fresh ginger have the capability to increase your internal body temperature and improve blood circulation, thus giving you a sense of warmth during the chilly winter months.


Ingredients

Scale
  • 34 tablespoons vegan butter, or olive oil
  • 1 medium onion, roughly chopped
  • 3 cloves garlic, minced
  • 1 1/2 pound carrots, peeled and cut into ½-inch slices (@56 large carrots, 810 medium)
  • 1 1/2 teaspoons peeled, grated fresh ginger
  • 1 1/2 teaspoons ground cumin
  • 1 1/2 teaspoons ground turmeric
  • 1 1/2 teaspoons ground coriander
  • 1 teaspoon ground cardamom
  • 4 Tablespoons red Thai curry paste
  • 3 1/2 cups low sodium vegetable stock
  • 1 1/2 cups unsweetened full-fat coconut milk
  • Juice from 1 lime
  • Salt and freshly ground black pepper
  • Cilantro or parsley, minced (garnish)
  • Sourdough croutons (garnish)

Instructions

  1. Heat butter in a dutch oven over medium-heat until the foam subsides. If using oil, heat until oil is translucent. Add onions, sprinkle with salt, and stir to coat. Add carrots, ginger, and all spices. Stir and cook until vegetables are softened, about 10 minutes. Add garlic and curry paste, and cook for about 1 minute.
  2. Add the stock; add enough liquid should cover the vegetables. Bring to a boil over high heat. Reduce to medium-low heat and cover, cooking until the carrots are cooked through, about 10 to 15 minutes. Be sure to test the thickest one to ensure it’s cooked through.
  3. If you have an immersion blender, purée the soup in the pot. If not, wait until the soup cools slightly, and purée in a blender. Be sure to hold the lid of the blender with a kitchen towel. *A hot liquid at high speed is volatile, and the lid can fly off.
  4. Return the mixture to the dutch oven and add coconut milk and lime juice.
  5. Adjust the seasonings (depending on your stock, you may need more or less salt) and lime juice to taste.
  6. Garnish, serve, and enjoy!

Notes

*I added more salt, pepper, and coriander at the end.

Potato Leek Soup

Potato Leek Soup

To me, this vegan Potato Leek soup is the ultimate comfort food.  I make it several times a year, and it never gets old.  I have modified it over the years for several reasons.

First, I switched out russets for Yukon gold potatoes.  Yukon’s are buttery and creamy, whereas russets are a little more flowery and neutral in flavor.  Second, I use coconut milk instead of soy or oat milk.  The full-fat coconut milk gives it a creamy thickness that I love in soup.  Regular plant-based milk made it too runny.  This soup is meant to stick to your bones!

Finally, I started using a few more of the Provencal herbs instead of just rosemary and thyme.  You can buy Herbes de Provence pre-made, or if you’re a spice lover like me, you can make your own.  This simple blend includes thyme, basil, rosemary, tarragon, savory, marjoram, oregano, and bay leaf.  You can use it on just about anything too!  I love it on avocado toast!

Savory is a rarely used provincial herb. It is in the mint family and is what makes the herb blend so wonderful, in my opinion!  Feel free to use what you have on hand, but if you have some mint, I recommend adding just a pinch or two!


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Potato Leek Soup

  • Author: Stephanie Bosch
  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Total Time: 50 minutes
  • Yield: 6 cups 1x
  • Diet: Vegan

Ingredients

Scale
  • 1 tablespoon olive oil
  • 1 tablespoon vegan butter
  • 3 medium leeks, washed and sliced into 1/4″ rings (white and light green parts only)
  • 2 1/2 pound Yukon gold potatoes, cubed 1/2 inch (peeled or with skin on)
  • 1 1/2 teaspoons dried thyme and rosemary, or Herbes de Provence
  • 1 bay leaf
  • 4 cups water or low-sodium vegetable broth
  • Salt and pepper to taste
  • 1 cup full-fat coconut milk
  • 12 tablespoons fresh lemon juice
  • 1/4 cup chopped chives, to garnish
  • Vegan sour cream (optional garnish)

Instructions

  • Make sure leeks are washed well first. (see note)
  • Heat the oil, butter, and a pinch of salt in a dutch oven over medium heat. Add the leeks, and sauté until softened, about 5-6 minutes.
  • Add garlic and herbs. Sauté for 2-3 minutes.
  • Add the potatoes, vegetable broth, bay leaf, salt, and pepper.  Increase heat until soup beings to simmer.  When it simmers, reduce heat to low and cook for about 15-20 minutes, or until the potatoes are fork tender.
  • Remove from heat and remove bay leaves. Stir in the coconut milk and lemon juice. Taste for seasoning.
  • Using an immersion blender, blend until smooth and creamy. You can also use a regular blender and carefully blend half the soup. (Only fill the blender 1/3-1/2 full, and using a towel hold the lid of the blender in place).
  • Add blended soup back to the dutch oven and stir well.
  • Serve in soup bowls and top with chopped green chives, sour cream if using, fresh ground pepper.

Notes

*To clean leeks, cut off the root end and slice off the green part.  Cut the leek in half length-wise.  Cut into thin strips about 1/4″ thick.  Too thin, and they can burn.  Add to a bowl of water, and using your hands, sift the leeks through the water.  All the dirt will sink to the bottom of the bowl.  Remove leeks from the water, and they’re ready to use!

Vegan Broccoli Cheddar Soup

Vegan Broccoli Cheddar Soup

Fall is my favorite time of year!  I love all things autumn, including the reprieve of cooler weather!  Cool-weather means warm food, and this soup is a family favorite!  I always keep the queso dip around, so for me, this whole meal is on the table in 25 minutes!  No dairy and no oil. This soup is better for you than Panera and tastes just as good.  You can also add a diced potato to this recipe and make a yummy broccoli potato soup! I hope you enjoy it! 

XO,

Steph 


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Vegan Broccoli Cheddar Soup

  • Author: Stephanie Bosch
  • Prep Time: 5 minutes
  • Cook Time: 25
  • Total Time: 30 minutes
  • Yield: 4 Cups 1x
  • Category: Soup
  • Diet: Vegan

Description

Fall is my favorite time of year!  I love all things autumn, including the reprieve of cooler weather!  Cool-weather means warm food, and this soup is a family favorite!  I always keep the queso dip around, so for me, this whole meal is on the table in 25 minutes!  No dairy and no oil. This soup is better for you than Panera and tastes just as good.  You can also add a diced potato to this recipe and make a yummy broccoli potato soup! I hope you enjoy it!


Ingredients

Scale

1 head of organic broccoli, coarsely chopped

1 onion, diced

2 cloves garlic, minced

½ cup shredded carrots

1 stalk celery, finely diced

1 cup cashew queso

4 cups vegetable stock

¼ cup water

Salt and pepper, as desired


Instructions

  • Heat dutch oven over medium heat. Saute onion and celery in ¼ C water until translucent, about 5 minutes. Add garlic and saute until fragrant, about 30 seconds.  
  • Add carrots and broccoli, and stir. 
  • Add the vegetable stock into the veggie mixture. Gradually pour queso while stirring constantly. Bring to a simmer; cook until thickened, and vegetables are tender about 20 minutes.

Notes

To add potato, peel and medium dice one russet potato.  Add to carrots and broccoli mixture, and simmer as directed. 

Mushroom Tacos de Carnitas

Mushroom Tacos de Carnitas

It’s been a while! Hello everyone! I hope you had a wonderful summer! Mine was spent exactly how I envisioned it! I had lots of time in the water, spending time with loved ones and living my lazy best life! That said, I am ready for autumn! While I love living a Jeff Spicoli summer, “All I need are some tasty waves, a cool buzz, and I’m fine,” around this time every summer, the wheels start coming off the bus. So now that the kids are heading back to school next week and Kevin is gone for the week, I will have the house all to myself for the first time in years. Years.

I am in a creative mood and hope to get the ball rolling on some new recipes. I am still working on some recipes for my cookbook and improving my food photography skills. I have just shy of 100 recipes written and photographed. It’s a pet project that I have been working on and want to finish by next Spring! I am pretty sure this Mushroom Carnitas recipe will be in the book!

The book is divided into sections and will be called “Vegan Around the World!” Recipes like Mushroom Empanadas, Sweet Potato Galette, Vegan Faux Gras, Chickpea Aloo Gobi, and Cajun Gumbo are sure to have a taste for every palate!

I have also dedicated several recipes to friends and family. One of my favorite vegan chefs is Joanne Lee Molinaro. I love her stories and how she weaves her culture into her recipes. I hope to share some of my philosophies regarding veganism, sustainability, and the science of health for not only us humans but also the health of the planet. I would also like to share some of my culinary instructions and advice. As someone who’s been in the culinary world in one form or another since the early 1990s, I can offer some easy substitutions and suggestions and maybe expand your culinary knowledge!

So, without further ado, let’s get to it! This Mushroom Carnitas recipe is nearly perfect. What does that mean exactly? Well, it has precisely 12 ingredients, it’s ready in under 30 minutes, and it is so good you will want to make enough for seconds. Promise!

I used two kinds of mushrooms for this recipe. There is a lot of flexibility in the mouthfeel for whatever type of mushroom you fancy. I used half king oyster mushrooms and portobellos, but you could also use shitakes, lions mane, really just about anything other than the small white button mushrooms. You want a nice “shreddable” mushroom. With a nice dusting of spices like cardamom, cumin, orange zest, and Mexican oregano, the carnitas are oven roasted for about 15 minutes.

I like to keep it simple. Much like the shredded pork variety, I used onions, jalapenos, garlic, and orange juice.  I also like the addition of the vegan Worcestershire sauce, and you could even use a tiny amount (1/8 tsp) of liquid smoke if you like.

The Violife vegan feta is an excellent substitution for Mexican Queso Fresco.  Highly recommend it!  Add some pickled red onions, avocado, and fresh cilantro, and call it a day, mis amigos!


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Mushroom Tacos de Carnitas

  • Author: Stephanie Bosch
  • Prep Time: 10
  • Cook Time: 15
  • Total Time: 25
  • Yield: 6 tacos 1x
  • Method: Saute, Bake
  • Diet: Vegan

Description

Yummy carnitas!  You can make tacos, nachos, or tostadas!


Ingredients

Scale
  • 8 oz. of mushrrooms,  ( I used 4 oz king oyster mushrooms, and two portobellos, stem and gills removed)
  • 5 garlic cloves, minced
  • 1 large onion, chopped, plus finely chopped onion for garnish
  • 1 medium jalapeno, seeded and sliced into 1/4” rings
  • 1 ¼ teaspoon crushed red pepper flakes (reduce, or omit, if you don’t like heat)
  • 1 teaspoon cumin
  • 1 teaspoon cardamom
  • 1 ½ teaspoon crushed dried oregano leaves, preferably Mexican
  • 1/2 teaspoon orange zest
  • 1/2 cup orange juice
  • 2 tablespoons vegan Worchestershire
  • 2 tablespoons extra virgin olive oil, evenly divided
  • Salt and fresh pepper to taste
  • 6 small corn tortillas, warmed, for serving
  • Chopped cilantro for garnish
  • Salsa for garnish
  • Vegan Feta

Instructions

  1. Preheat the oven to 400°F. (220°C) Prepare a parchment-lined baking sheet.
  2. Clean and shred the mushrooms. Slice off the mushroom caps (if using oyster or portobello mushrooms) and gently pull them apart with your fingers. I like them approximately about 1/2 wide and 2 inches long. The important thing here is to ensure they’re all the same size. Add the mushrooms to a large mixing bowl and toss with the spices. Drizzle one tablespoon of olive oil and toss well.
  3.  Transfer the mushrooms to the prepared baking sheet and spread them out in an even layer.
  4. Bake mushrooms for approximately 15 minutes. Check the around the 12-minute mark. They are not heavily coated with oil and can burn if you’re not careful.
  5. While mushrooms are in the oven, cook onions and jalapeno. Warm a medium-size skillet over medium heat. When the pan is heated, add the remaining olive oil. When oil begins to shimmer, add onion and jalapeno. Saute for 7-8 minutes, or until vegetables start to soften. Add garlic and saute until fragrant, about 30 seconds. Add salt and pepper to taste. Remove from heat.
  6. When mushrooms are done, add to the skillet with the onions and jalapeno. Mix well. Return pan to medium heat, and once warm, add orange juice, orange zest, and Worcestershire sauce. Saute until the liquid has almost evaporated, about 3-4 minutes.
  7. While the mushrooms are cooking, warm a well-oiled comal or cast iron skillet over medium-high heat. You can also lightly spray the tortillas with spray oil. Add tortillas and cook until lightly browned, about 2-3 minutes per side.
  8. While the mushrooms are done, remove them from heat.
  9. Fill each taco with carnitas, and garnish with your favorite salsa, onion, avocado, and vegan feta!
  10. Enjoy!

tables

New Orleans Style Red Beans & Rice

New Orleans Style Red Beans & Rice

One of the first things I want to eat when I go to New Orleans is a steaming hot bowl of Red Beans & Rice. I also want an Abita Amber Ale out of Abita Springs, LA, the small town in St. Tammany parish, where my husband Kevin and I got married (we got engaged on the back of The Creole Queen paddle wheeler in the Bay of New Orleans).

Kevin’s family has been in New Orleans for five generations! His great-grandpa Michael D’Argonne was a college professor and the head of the Sociology department at Xavier University in the 1920’s/30’s.  His grandparents lived in Metairie, LA until their passing a few years ago.   Now, most of his family lives across Lake Ponchartrain on the Northshore. 

And so a year after getting engaged we got married at the Abita Quail Farm. It is THE most beautiful place! I am still indebted to Kevin’s Aunt Janice, for telling us 22 years ago…”I know where ya haf ta have ya weddin’!” It was a dream wedding with 100 of our closest friends and family. John, the owner of the farm is a good friend of her husband, Paul.  John surprised us with fireworks over the lake at the end of the night. The memory still brings tears!  

Our uncle, Paul La Rocca, on the Italian side of the family, is a local banker on the Northshore. The man knows everyone from Mandeville to Hammond and everywhere in between, including Abita Springs. We had our rehearsal dinner and after-wedding party at the Abita Brewpub per his suggestion (they graciously stayed open until 3:00 AM for us).  

And it was Paul’s uncle Anthony who taught me everything I know about New Orleans food and cooking.  He would call me and we would literally talk for hours about everything, but mostly food and cooking.  He had built a professional kitchen in his backyard off Milan Street in Midtown and sometimes he even cooked meals for the Arch Bishop of New Orleans! He was in his 80s when he died and he became one of my very good friends and favorite teachers. 

Needless to say, my heart and my stomach both live in Louisiana! This Red Beans & Rice recipe is a variation of my mother-in-law, Miss Cheryl’s recipe. I added a little heat, but the show stopper is the New Orleans Creole Cream Style “Blue Runner Brand” Kidney Beans. Now, most of us cannot find them locally, but Walmart has been known to carry them (and is the cheapest way to buy them online), and if you’re from St. Louis, I can bring you some next time I’m down there.

You can also purée kidney beans with a little vegetable stock and saute them up with the “cajun trinity,” celery, bell pepper, and onions, and flavor ’em with a creole seasoning. It’s an extra step but it is a game-changer in a recipe that runs the risk of being a little on the dry side. You’ll thank me, I promise.

Anyway, here y’all go! And as always, let me know how ya like it!

Pase yon bon joune!

Steph


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New Orleans Style Red Beans & Rice

  • Author: Stephanie Bosch
  • Prep Time: 15 minutes
  • Cook Time: 25-30
  • Total Time: 55 minutes
  • Yield: 4-6 cups 1x
  • Cuisine: Creole
  • Diet: Vegan

Description

If ya can’t go to New Orleans, then bring New Orleans to you! If you can’t find Slap Ya Mama in the grocery store, Tony Chachere seasoning works just fine!  I also like the green tabasco with this recipe. It already carries a little bit of heat, and you don’t want to overshadow the flavor with too much heat.  I also used Impossible Meat’s Sausage because of its high-fat content.  It adds a sublime flavor to the beans! You can also skip the sausage if you want to!


Ingredients

Scale
  • 2 cans organic red kidney beans, drained and rinsed
  • 1 can New Orleans Style Creole Cream Style Red Beans
  • 1 (15 oz) can low sodium diced tomatoes
  • 1 pack vegan sausage (I LOVE Impossible Sausage for this)
  • 2 tablespoons EVOO, or water
  • 1 green bell pepper, seeded and diced
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 1 cup celery, diced
  • 2 tablespoons cajun seasoning
  • 1 teaspoon dried oregano
  • salt and pepper to taste
  • 2 cups of vegetable stock
  • Rice (I usually make brown basmati but feel free to use your favorite)
  • Hot Sauce (Optional, but highly recommended!)
  • Green onions, or pickled okra, sliced for garnish

 


Instructions

  1. Make rice according to package directions.
  2. Warm a dutch oven over medium heat.
  3. Add oil, (or 1/4 cup stock) to the pan and when oil begins to shimmer, add sausage.
  4. Saute until brown on one side and flip.
  5. Add onions, bell pepper, and celery, and saute until sausage has browned evenly and vegetables have begun to soften–about 6 minutes.
  6. Add garlic and saute until fragrant, about 30 seconds. Add 2 tablespoons of stock if too dry, or if things begin to stick.
  7. Add seasoning and cook for an additional 2-3 minutes. (Be careful not to burn the spices, keep an eye on the temperature).
  8. Add vegetable stock and deglaze the bottom of the pan.
  9. Add tomatoes and beans.  Simmer uncovered for 20-25 minutes.
  10. Taste for seasonings. When finished, add rice to a bowl and top with red beans.
  11. Garnish with onions, or okra, and finish off with tabasco.
  12. Enjoy!

Keywords: red beans and rice, vegan, red beans, creole, cajun, New Orleans style,

 

Tarragon Chickpea Salad with Riced Broccoli and Cauliflower

Tarragon Chickpea Salad with Riced Broccoli and Cauliflower

A few years ago, I was fortunate enough to meet Dr. Michael Greger, MD, at a conference here in St. Louis. I had read his book, “How Not to Die,” and was delighted to hear him speak. One of the biggest takeaways was learning about a sulfur-rich compound called sulforaphane. Found in certain cruciferous vegetables like broccoli, Brussels sprouts, and cabbage, sulforaphane is a powerful antioxidant that cancels out free radicals in the body and protects your DNA. 

Plant-based Summit 2018

It has also been shown to reduce certain toxins, reduce inflammation, and provide protection from cancer, specifically breast cancer stem cells. It also protects against blood vessel damage in people with diabetes and lowers the levels of fat found in our blood. 

The thing about sulforaphane is that it must be developed before being eaten. The easiest way to do that is to cut up your broccoli and let it sit for at least a half-hour before eating.

Chopping and exposing broccoli to the air allows it to activate the enzyme to promote sulforaphane. And if you’re not used to getting a lot of fiber in your diet, cutting up the broccoli and cauliflower makes it a bit easier to digest!

This dish is best served cold. It can easily be made the day before and it holds up quite well!  It would also be a perfect dish for your Memorial Day weekend! As always tag me and let me know how you liked it!

XO,

Steph


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Tarragon Chickpea Salad with Riced Broccoli and Cauliflower

  • Author: Stephanie Bosch
  • Prep Time: 30
  • Total Time: 30 minutes
  • Yield: 8 servings 1x

Description

Rich in antioxidants, fiber, and flavor, this salad is a delicious way to get all of your nutrients and would be the perfect item to bring to a summer gathering!


Ingredients

Scale

Ingredients

Salad:

  • 12 ounces small broccoli florets (about 5 cups)
  • 6 ounces cauliflower florets
  • 2 (14 oz.) cans chickpeas, drained & rinsed
  • 1/2 cup soaked cashews, drained or rinsed (or boiled for 10 minutes and rinsed) See Note
  • 1 large yellow bell pepper, diced
  • 1 large tomato, seeded and diced
  • 1 zucchini, diced
  • 2 green onions, thinly sliced
  • 1 ripe avocado, diced
  • 3 tablespoons hemp seeds
  • 1/4 cup sunflower seeds
  • 3 large fresh tarragon leaves, minced 
  • 1/2 cup cilantro, minced

Dressing

  • 1 ripe avocado, seeded and chopped
  • 2 tablespoons fresh tarragon
  • 1/2 zucchini, diced
  • 1/4 cup cilantro, chopped
  • 1 shallot, minced
  • 1/2 cup full fat coconut milk
  • 1/2 cup water
  • 1 tablespoon hemp seeds
  • 1/2 tsp dried tarragon (optional, but recommended)
  • 1 tsp salt and pepper 

Instructions

Dressing:

  1. Make the dressing first and refrigerate. 
  2. Soak cashews overnight or boil for 10 minutes to soften. Drain and rinse.
  3. Add all ingredients, including cashews, to a blender and mix well. If the dressing is too thick, you can add about 2 tablespoons of water at a time until it thins to your preference.   Taste for seasoning and adjust if needed.

Salad:

  1. Divide broccoli in half, and pulse each half until broccoli resembles small rice grains. Note –  you do not want to pulse it all at once because you risk turning some of your broccoli into a paste.
  2. Repeat with cauliflower.
  3. In a large mixing bowl, add broccoli, cauliflower, and tarragon.  Mix well. Add remaining ingredients and stir well.   Add dressing, mixing well—taste for seasoning. Adjust if necessary.   

This dish is best served cold. The dressing or the entire salad can easily be made the day before.  Don’t worry about the vegetables softening. It holds up quite nicely!  


Notes

Cashews need to be softened.  You can either soak them overnight or boil them on the stovetop for about 10 minutes or until cashews float to the top of the water.


Nutrition

  • Serving Size: 1 cup

 

 

Smoky Poblano Corn Dip

Smoky Poblano Corn Dip

Are you looking for an easy appetizer? Well, who doesn’t love a good dip? Admittedly, it’s one of my guilty pleasures! And this recipe is the first to come to mind! I love all things dip, hummus, queso, cream cheese, and my vegan peppercorn ranch, but I especially love this Smoky Poblano Corn Dip! It’s delicious and gorgeous and will be a hit among your non-vegan friends and family. 

I like to set it out and watch people gobble it up. They will often ask who made the corn dip and when they find out it was me, they are always amazed that it is 100% vegan!

I typically use poblano peppers for mine, but you can use anaheim or hatch peppers. And for reasons of sustainability, I also use Follow Your Heart sour cream because it contains no palm oil. I use R.W. Garcia chips because they are yummy, the family has a great story, their products are organic/non-GMO, and they are a sustainable climate pledge-friendly company.

As always, tag me and let me know how you like it!

XO,

Steph


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Smoky Poblano Corn Dip

  • Author: Stephanie Bosch
  • Prep Time: 10
  • Cook Time: 12
  • Total Time: 22 minutes

Description

A super yummy appetizer that will leave you wanting more!  You can easily use frozen organic corn in place of corn cobs.  I don’t recommend canned corn because it’s usually very high in sodium, it has a metallic taste, and it’s not fresh! Trust me on this one!


Ingredients

Scale
  • 4 poblano, Anaheim, or hatch peppers
  • 4 ears of corn, husks removed cut in half (about 2 cups)
  • 5 scallions, green part only, thinly sliced on the bias (reserve 2 tablespoons)
  • 3 cloves of garlic, minced
  • 1 tablespoon lime juice
  • 1 teaspoon chili lime seasoning
  • 1 teaspoon smoked paprika
  • 3 tablespoons hot sauce (I use Frank’s Redhot)
  • 8 ounces of vegan sour cream* (I use Follow Your Heart)
  • 8 ounces of vegan cream cheese (I like Kite Hill’s Garden Veggie)
  • ¼ teaspoon salt & pepper
  • ¼ cup minced organic cilantro, garnish
  • Organic corn chips for serving

Instructions

  1. Preheat oven to broil.
  1. On a prepared baking sheet, add the poblano peppers and roast for about 5 minutes, occasionally rotating until all sides are charred. Immediately place them in a medium bowl and cover them tightly with plastic wrap.
  2. Warm a medium-size non-stick skillet over medium-high heat. When ready, add corn. Toast the corn cobs for about 10 minutes (2 1/2 minutes per side), allowing half of the kernels to get charred. Allow them to cool enough to handle, then cut the kernels off the cob with a sharp knife, place them in a large mixing bowl. (In a separate small bowl, reserve 1 tablespoon of corn for garnish)
  3. Preheat oven to 450°F degrees.
  4. When the poblanos have cooled, remove the stems, skin, seeds, and veins.   Then chop them into ¼ inch pieces—Reserve 2 tablespoons of peppers for garnish and mince. Add to the small bowl of corn garnish. Then add the remaining peppers to the large mixing bowl of corn.
  5. To the corn pepper mixture, add scallions, garlic, lime juice, chili lime seasoning, paprika, hot sauce, sour cream, softened cream cheese, and salt and pepper, mix well.
  6. Transfer the mixture to a 10-inch cast-iron skillet or a 2-quart baking dish, and bake at 450 degrees for 12 minutes. Remove when it is hot and bubbling around the edges of the pan.
  7. Top with additional scallions, cilantro, corn poblano garnish, and a dash or two of smoked paprika. Serve with corn chips.
  8. Enjoy!

Notes

*I use “Follow Your Heart” because it contains no palm oil.

 

Vegan Crab Cakes with Creole Ravigote

Vegan Crab Cakes with Creole Ravigote
Do you know what it means to miss New Orleans? I certainly do. It’s one of my favorite places on earth. It is the only place that I know of in the US with its own unique music, dialect, food, and cultural traditions like Mardi Gras that define the city. In fact, I wish I were in New Orleans for Mardi Gras this year.
 
It’s also a town that I happily eat my way through. Before becoming a vegan, I had a list of places to go and food to eat. Commander’s, Tujague’s, Antoine’s, Cafe Maspero, anywhere for a little Jambalaya, Crawfish Pie, and a Filé Gumbo!   I’ve been able to replicate many of my favorite dishes except for one.
 
The last time I was there I had the best vegan crab cakes!  Made from Heart of Palm instead of crab meat they were absolutely delectable!  They were flakey, moist, and full of flavor. 
 

The problem with hearts of palm.

Harvesting the “heart of palm” kills most palms. So wild harvesting can be very damaging if done on a widespread basis. The hearts of palm that I buy is the “Native Forest” brand. Here is a quote from their website—”Here we rely upon the Euterpe precatoria, or huasaí palm tree, which grows profusely throughout this vast Amazonian rainforest.

Long-term leases secure approximately 240,000 acres of pristine native forest for the wild hearts of palm ecological project, thereby protecting the land from any rain forest-destructive development. In addition to preserving the region’s ecology, this project brings needed employment to those who live deep in the Amazon basin, providing them the opportunity to work closer to their families and their ancestral homes.”

But not all brands are as conscientious as Native Forest, and it’s best to check. The  Environmental Working Group’s page is an excellent resource for studying everything from sustainability to child labor and products that contain pesticides, GMOs, etc.

So back to the recipe! The hearts of palm are a perfect replacement for crab meat. These little gems are crispy on the outside and flaky and moist inside. My mother-in-law (who is not vegan) was utterly blown away! You can pan-fry, air fry or oven fry them, whatever your preference. Just be sure to heat your oven to the lowest setting and add them to the range to keep them warm.  Serve with a side of corn maque choux and enjoy! 


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Vegan Crab Cakes with Creole Ravigote

  • Author: Stephanie Bosch

Ingredients

Scale

CRAB CAKES

  • 1 14-oz can chickpeas (reserve bean juice, aka aquafaba)
  • 1 14-oz cans hearts of palm, chopped into large pieces
  • 2 jalapenos, seeded and minced
  • 2 stalks celery, finely chopped
  • ½ sizeable red bell pepper, finely chopped
  • 3 scallions, sliced thin
  • ½ cup vegan mayonnaise
  • 2 tablespoon Old Bay seasoning
  • 1 tablespoon Creole (can also use spicy brown) mustard
  • ½ cup panko bread crumbs + ½ cup more for coating
  • Salt and pepper

CREOLE RAVIGOTE

  • 3 tablespoons of Dijon mustard
  • 3 tablespoons of white wine vinegar
  • 2/3 cup vegan mayonnaise
  • 1 tablespoon of capers, chopped
  • 1 cup of fresh parsley
  • 1 teaspoon each of dried parsley, chervil, and tarragon 
  • 1 tablespoon Creole mustard or coarse ground spicy brown mustard
  • 1 tablespoon prepared horseradish
  • 1 tablespoon of shallots, finely chopped
  • salt
  • pepper

Instructions

  1. Place the chickpeas in a food processor and pulse. Don’t over process just enough to break them down.  Remove from food processor and set aside.
  2. Repeat process with hearts of palm. You want a crab-like texture. Do not over-process.  Remove and set aside.
  3. Dice jalapenos.
  4. Add chickpeas, hearts of palm, and jalapeños to a large bowl.  Add celery, bell pepper, and scallions.  Mix well to combine.
  5. In a separate bowl, whisk 1/4 cup of the reserved chickpea liquid until foaming – this will take a few minutes. Add all remaining ingredients except bread crumbs. Stir well to combine.
  6. Add liquid mixture to crab cake mixture and mix well. You may need to use your hands.  Add breadcrumbs and season with salt and pepper. 
  7. On a lined baking sheet, form the mixture into 2” balls and flatten with a spatula or your hand.
  8. Chill cakes, uncovered, for ½ hour to help set.
  9. Place the remaining ½ cup of panko in a shallow dish.
  10. Coat each cake with the remaining panko.  Lightly brush with remaining aquafaba. 
  11. Heat an oil-coated skillet on medium-high heat.
  12. Lightly pan fry for 3 minutes on each side. (You can also air fry for 10 minutes at 400°).
  13. Do this with the remaining mixture. I usually fit 4-5 patties on the skillet at a time. When they are cooked, transfer them to a plate covered with a paper towel.
  14. Serve with a dollop of the Ravigote. lemon wedge, and fresh greens.

CREOLE RAVIGOTE

  1. Add all ingredients to a blender and mix until smooth.
  2. If you’re like me and you like your Ravigote sauce extra spicy, you can add cayenne pepper to taste.

Notes

Makes 10-12 medium size crab cakes. 

 

Potato Corn Chowder with Roasted Poblano Pepper

Potato Corn Chowder with Roasted Poblano Pepper

I tend to go with the flow regarding cooking (and most things in life). Never really having a set menu for the week, most of my ideas come from random places. The other day I saw a beautiful bunch of white asparagus and purple Brussels sprouts and loaded up my cart. I’ve also been known to buy things with absolutely no idea of what I will do with them.  Other times I’m inspired by the beauty of food photographs. But most of the time, dinner is mood and taste-dependent!

Lately, and for obvious reasons, I’ve been craving warm comfort foods.

When I think of autumn, I think of hearty soups and stews. Enter the Smoky Poblano Corn Chowder. It has nearly all my favorite ingredients, corn, potatoes, chili peppers, coconut milk, and Mexican spices. I mean, who doesn’t love cumin and coconut milk? I made a tasty bouquet of roasted corn, sprouted lentils, and microgreens seasoned with the same spices as the soup for a garnish.

I love that it comes together quickly and that it tastes so damn good. You can skip the garnish if you are so inclined; however, it’s a major flavor bomb, it’s also gorgeous, and I highly recommend it. And don’t forget to give each bowl a light dusting of chili powder.

I wanted some texture, but I also wanted thick and creamy. Some recipes use corn starch to thicken, but I’m not a fan. So when the chowder was done cooking, I took about a third of it (about 3 cups), put it in the blender, then added it back into the soup. It worked perfectly. This recipe serves 4-6, but it is easily doubled and will keep in the freezer for up to two months.

As always, tag me and let me know if you liked it.

Stay Warm,
Steph


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Potato Corn Chowder with Roasted Poblano Pepper

  • Author: Stephanie Bosch
  • Prep Time: 15
  • Cook Time: 30
  • Total Time: 45 minutes
  • Yield: 4-6 cups 1x
  • Diet: Vegan

Ingredients

Scale
  • 1 medium onion, diced
  • 2 stalks celery, sliced
  • 1/2 cup carrots, julienned
  • 1 large poblano chili, roasted and diced
  • 2 garlic cloves, grated 
  • 1 1/2 tablespoons chili powder
  • 1 teaspoon cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon Mexican oregano
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 3 cups vegetable broth
  • 3 medium (skin on) potatoes, washed and diced
  • 4 cups fresh or frozen corn*
  • 1 can full fat coconut milk

Garnish:

  • 1/2 cup corn kernals
  • 1/2 cup micro-greens
  • 1/4 cup sprouted lentils (optional)
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon Mexican oregano

 

 


Instructions

Garnish:

  1. Mix all ingredients well in a small bowl and set aside.

Chowder:

  1. Warm a medium-size skillet over medium-high heat, add onion, celery, carrot, chili, and 2-3 tablespoons vegetable stock. Saute for 4-5 minutes until vegetables begin to soften. Add garlic and spices cook for 1-2 minutes.
  2. Stir in broth, scraping the bottom of the pot to remove any browned bits.
  3. Add potatoes and corn. Stir, bring to a simmer, and reduce heat to medium-low.
  4. Cover and cook for 15-20 minutes until potatoes are fork-tender. Reduce heat to low.
  5. Add coconut milk and whisk into the soup mixture.
  6. Adjust seasonings. Careful with the oregano as it can make the soup bitter.
  7. Ladle into bowls and garnish.
  8. Serve
  9. Enjoy!

Notes

Do not use canned corn if possible.  Canned vegetables have a metallic taste and are often loaded with sodium (preservatives).   In the winter frozen organic corn is best.

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