Veggie Meatballs in BBQ Sauce

Veggie Meatballs in BBQ Sauce - gluten free/vegan

2 - 3 cups textured vegetable protein* OR Soy Curls
4 cups water
1/2 cup olive oil
1 cup oats, certified gluten-free
Generous dash of cayenne pepper
Juice of one lemon
2 Tbsp. flour (garbanzo/fava is my gluten free favorite)
1/2 cup pecan meal
2 Tbsp. tamari, wheat free
3 cloves garlic, crushed OR 1 Tbsp. minced garlic
1 1/2 Tbsp. chicken-style seasoning (McKay's or Bill's Best Chicknish)
1 1/2 cup bread crumbs, gluten free**
1/2 cup onion, finely chopped
1/2 cup celery, finely chopped

In a saucepan, soak textured vegetable protein (or soy curls) in water to rehydrate. Add oats. Cook over medium heat until mixture reaches a slow simmer. Remove from heat. Add remaining ingredients. 

Prepare a large casserole dish or baking sheet with non-stick spray. Using a cookie scoop, portion small rounds of mixture onto casserole dish or baking sheet. Mixture should be firm enough that the mixture stays in a ball rather than flattening out when placed on baking pan. 

Bake at 350 degrees for 45 - 60 minutes. Makes about 75 meatballs.

BBQ Sauce

1 1/2 cups fresh tomato sauce
2 Tbsp. tomato paste
1/4 cup molasses
1 Tbsp. honey
4 tsp. tamari, wheat free
1/8 tsp. garlic powder
1/8 tsp. onion powder
2 tsp. lemon juice
1/2 tsp. liquid smoke

Place all ingredients in saucepan and stir well. After combining, cook over medium heat until the mixture comes to a simmer.

Before serving, pour warmed BBQ sauce over the meatballs (hot out of the oven). 

Enjoy!

*Textured Vegetable Protein is sometimes called TVP. It can be a gluten or  soy product. The soy version is readily available and is available for gluten-free vegetarians. It's called either TVP or TSP.  The light colored (chicken style) TVP generally does not contain gluten, but the dark (beef style) always does. Soy Curls can be used instead. They are a dehydrated soybean and work very well in this recipe. 

Zucchini with Linguine

4 Tbsp. olive oil
1 large zucchini, diced*
2 tsp. garlic, minced
1/2 tsp. salt
1/4 tsp. red pepper flakes
12 oz. linguine pasta, gluten free if necessary (Tinkyada brand)
1 cup soymilk, unsweetened
2 Tbsp. fresh parsley
4 - 6 Tbsp. [vegan] Parmesan cheese*

Prepare the pasta according to package instructions. Drain when tender and set aside.

Saute' zucchini in olive oil until tender. Add salt and red pepper flakes. When zucchini is soft, add soymilk. Simmer until milk is reduce by about half.

Stir in chopped parsley and Parmesan cheese substitute. Add linguine and stir until mixed.

Taste and adjust seasonings if desired. Delicious!

*I used a golden zucchini and left the peelings on because they were tender.

Spiral Pasta with Chickpeas in Garlic Sauce

1 pound pasta, spiral
1/3 cup olive oil
1/2 cup onion, diced
1 Tbsp. garlic, minced
1/4 cup green pepper, diced
2 tomatoes, diced
2 cups chickpeas, cooked
1/4 tsp. salt
1/4 cup walnuts, chopped
1/2 cup Parmesan cheese, non-dairy

Bring a six-quart kettle of water to a boil. Add salt and dry, spiral pasta. Cook until it reaches the al dente stage, 12 - 15 minutes. If using gluten-free pasta, the time will be shorter.

Drain pasta (set aside 1/4 cup) and rinse with cold water. Set aside.

To prepare the sauce, heat the olive oil in a large skillet over medium heat. Add the garlic, walnuts, onion and green pepper. Cook for two minutes.

Add the garbanzo beans, salt and 1/4 cup of pasta water and simmer for another two minutes. 

Mix the pasta with the garlic sauce and add the diced tomatoes.

Bake in a 350 degree oven for about 15 minutes.

Sprinkle with homemade, non-dairy Parmesan cheese (recipe below). 

Makes ten servings.

Non-Dairy Parmesan Cheese

1/2 cup nutritional yeast flakes
1/2 cup ground sesame seeds
2 tsp. garlic powder
1 Tbsp. chicken-style seasoning (Bill's Best or McKay's)
1 Tbsp. lemon juice

Mix ingredients together and store in an air-tight container in the refrigerator. Use a small coffee grinder or seed mill to grind the sesame seeds.

Zucchini with Linguine

4 Tbsp. olive oil

1 large zucchini, diced*

2 tsp. garlic, minced

1/2 tsp. salt

1/4 tsp. red pepper flakes

12 oz. linguine pasta, gluten free if necessary

1 cup soymilk, unsweetened

2 Tbsp. fresh parsley

4 - 6 Tbsp. vegan Parmesan cheese*

Prepare the pasta according to package instructions. Drain when tender and set aside.

Saute' zucchini in olive oil until tender. Add salt and red pepper flakes. When zucchini is soft, add soymilk. Simmer until milk is reduce by about half.

Stir in chopped parsley and Parmesan cheese substitute. Add linguine and stir until mixed. Taste and adjust seasonings if desired.

Delicious!

*I used a golden zucchini and left the peelings on because they were tender.

Light & Summery Pasta Salad

6 ounces elbow brown rice macaroni -- uncooked
1-1/4 cups broccoli flowerettes
3/4 cup sweet red pepper -- diced
1/2 cup sliced carrot
1/3 cup reduced calorie Italian salad dressing

Cook pasta according to package directions, omitting salt and fat. Drain and rinse with cold water; drain again.

Combine pasta and remaining ingredients in a medium bowl, tossing gently.  Cover and chill thoroughly.

Yield: 5 servings.

Jumbo Tofu-Spinach Pasta Shells

24 jumbo pasta shells (or 14 manicotti)**
2 - 10 oz. packages frozen, chopped, spinach
1/3 cup minced onion
2 tsp. vegan margarine
1 lb. soft tofu, mashed
1 tsp. egg replacer, powdered
1/2 tsp. salt
1/4 tsp. nutmeg (optional)
4 cups meatless spaghetti sauce (jar or homemade)
1 cup shredded soy cheese


Cook shells in boiling water until almost tender. Drain. Cook spinach as directed on package; drain well. Cook onion in margarine until tender. In medium bowl, combine spinach, onion, mashed tofu, salt, and nutmeg. Fill each shell with about 2 Tbsp. of mixture. Pour about 1 cup of spaghetti sauce into a 9 x 13-inch baking dish. Arrange stuffed shells in dish. Cover with remaining sauce. Cover and bake at 350 degrees F. for 30 minutes or until hot and bubbly. Remove cover; top with soy cheese and continue baking until cheese is melted, about 5 minutes.


Note: homemade "melty cheese" can be substituted for the soy cheese.  

**This recipe can be made as a gluten free dish by substituting crepes (made from cornstarch or another gluten free flour) for the shells or manicotti.

Pasta with Spicy Peanut Sauce

Pasta with Spicy Peanut Sauce

16 oz spaghetti noodles, broken into pieces, gluten-free if necessary
3 yellow squash, diced
1 bell pepper, diced
4 green onions, sliced
1/2 onion, diced
5 garlic cloves, minced
2 Tbsp. extra-virgin olive oil
1/2 cup natural peanut butter
1/2 cup tamari sauce (or less; use reduced salt formula)
1 Tbsp. agave syrup
6 Tbsp. lemon juice
Red pepper flakes, as desired

Place noodles in boiling water.  Reduce head and cook until tender.  Drain and rinse.  Place vegetables in a kettle with a small amount of water.  Cover and steam until barely tender.  Remove from heat and set aside.  In a skillet, heat oil and add minced garlic.  Then add peanut butter, tamari, lemon juice, agave syrup, and lemon juice.  Mix until well blended.  Heat through.  Add the steamed vegetables to the sauce mixture and stir to coat.  Gently stir in the cooked noodles.  Place in serving bowl and sprinkle lightly with red pepper flakes.  Serve and enjoy!

Creamy Alfredo Sauce

 

Alfredo sauce is a creamy favorite for many who enjoy pasta.  Since it is usually made from cream, butter, and cheese, it is usually high in calories and cholesterol.  If you are concerned about these things, you don't have to give up Alfredo sauce.  Instead, try this recipe for a delicious vegan alternative to traditional Alfredo.  It's delicious and contains no cholesterol!

Creamy Alfredo Sauce


  1/2 cup raw cashews, rinsed
  1  1/4 cups water
  1 Tbsp cornstarch
  1 Tbsp chicken-like seasoning
  1/4 tsp onion powder
  1/2 tsp salt
  1/4 tsp sweet basil


Place the cashews, cornstarch, seasoning, onion powder and salt into a blender. Add the water and blend until creamy and smooth.Pour this mixture into a saucepan and bring to a slow boil.  Stir constantly.  Add the basil and remove from heat.

To serve you can:


For tabletop pasta, ladle over cooked fettuccine noodles and serve with steamed broccoli pieces.


For a creamy pasta casserole, pour one recipe of "CreamyAlfredo Sauce" over 6 cups of precooked pasta shells and bake for 30 minutes.

*Gluten-free; use non-wheat pasta.

Pasta con Faggioli Soup

Fresh, savory, and quick to make --- Pasta con Faggioli is great for a crowd. Serve with sandwiches and enjoy the fellowship of family and friends.

Pasta Con Faggioli

6 cups water
4 - 5 medium garlic cloves, peeled and diced
1 sweet onion, medium
8 ounces crushed tomatoes, canned
1/4 cup extra-virgin olive oil
1 tsp. salt
1/4 Tbsp. chili pepper, crushed
1 Tbsp. parsley, fresh and chopped
15 ounces cooked Great Northern White Beans
8 ounces quinoa spaghetti, broken

In a skillet, sauté sweet onion and garlic until soft. Add seasonings, tomatoes, and beans. In a kettle, bring water to a boil. Add spaghetti and cook until tender. Add bean and tomato mixture to the spaghetti. Add fresh parsley and stir in gently. Adjust seasonings as needed. Cover and allow to sit for 2 - 3 minutes before serving.

Rich and Creamy Alfredo

Rich and Creamy Alfredo

1 pkg. low fat silken tofu
3 Tbsp. butter-flavored powder
1/4 cup soy Parmesan cheese
2 Tbsp. nutritional yeast
vegetable or chicken-style broth
salt and pepper to taste
cooked rotini, or your favorite pasta (gluten free if necessary)

Blend all sauce ingredients, adding enough broth to make a smooth and creamy consistency and heat gently. Serve over pasta one scant quarter-cup per person.

Variations:
Spinach Alfredo - add one 10 oz. package of frozen chopped spinach, thawed and drained, AFTER blending.

Garden Greek Pasta Salad

Garden Greek Pasta Salad

1/4 teaspoon salt
one 16 oz can garbanzo beans, rinsed and drained
2 cups extra-firm tofu, crumbled
4 cups cooked pasta, raditore*
2 cups cucumbers, thinly sliced
1 cup chopped red bell pepper
1/2 cup red onion, sliced
1/4 cup Kalamata olives, pitted & cut in half
1/4 cup finely chopped fresh parsley
2 tablespoons olive oil
1/4 cup lemon juice
2 teaspoons chopped fresh oregano
roasted sunflower seeds for garnish


Mix all ingredients except tofu in glass or plastic bowl. Cover.
Refrigerate at least 1 hour to blend flavors.

Makes 8 servings.

*Tinkyada is a brown rice, gluten-free pasta that holds together well and has a nutty and delicious flavor. It comes in a variety of shapes and styles.

Tofu and Spinach Shells

24 jumbo pasta shells*
2 - 10 oz. packages frozen chopped spinach
1/3 cup minced onion
2 tsp. olive oil
1 lb. soft tofu, mashed
1 tsp. egg substitute (or 1 egg white)
1/2 tsp. salt
1/4 tsp.nutmeg
4 cups meatless spaghetti sauce (jar or homemade)
1 cup shredded soy cheese (optional)

Cook shells in boiling water until almost tender. Drain. Cook spinach as directed on package; drain well. Cook onion in olive oil until tender. In medium bowl, combine spinach, onion, mashed tofu, salt and nutmeg. Fill each shell with about 2 tablespoons of mixture. Pour about 1 cup of spaghetti sauce into a 9 x 13-inch baking dish. Arrange stuffed shells in dish. Cover with remaining sauce. Cover casserole and bake at 350 degrees F for 30 minutes or until hot and bubbly. Remove cover and top with soy cheese and then continue baking until cheese is melted, about 5 minutes.

*Tinkyada is a brand that carries wonderful gluten free pasta. If shells are unavailable, use lasagna strips and roll the filling in them rather than stuffing shells.

Vegan Mac and Cheese

Comfort food; creamy, starchy, rich, delicious! It's part of the American tradition and good eating. Starchy macaroni and cheddar cheese are two foods that are not traditionally on the "good for you" list of foods. But alternatives are available. Wheat-free, gluten-free, and dairy free alternatives work together to create just that: creamy, starchy, rich, delicious AND healthy comfort food! The formula is simple:

1 package of Tinkyada Brown Rice Pasta

1 recipe melty cheese

Gluten- free bread, cracker, or biscuit crumbs

Prepare pasta according to package directions. Drain and sprinkle with olive oil. Place back into kettle. Pour 1 recipe (or double for a creamier dish) melty cheese and mix well. Place into small baking dishes. Sprinkle with crumbled gluten-free crumbs. Bake at 350 degree oven for 40 - 45 minutes until well-baked and a crunchy crust forms. Delicious served with some fresh salsa. Yummy!

Sweet Basil Broccoli with Pasta

Sweet Basil Broccoli with Pasta

3/4 lb. pasta, uncooked*
1 lb. broccoli
1 clove garlic
1/2 tsp. sweet basil
1/2 tsp. parsley
2 tbsp. olive oil
salt to taste

Cut broccoli into large pieces. Place in saucepan with 1/2 cup of water and garlic. Lid and steam for 10 minutes. Add sweet basil, parsley, and salt. Cook uncovered for 5 minutes or until broccoli is soft.

In another kettle, cook pasta in boiling water until tender, then drain. Toss with olive oil. Gently add pasta to the broccoli mixture.

Serve or chill, as this is delicious hot or cold!

*Gluten-free pasta is recommended.

Fresh Basil Pesto

Fresh Basil Pesto

The garden basil is growing well. Although I only have six plants this year, I have been able to harvest enough to make some pesto and put it in the freezer for winter use. I hope my pesto plants continue to grow abundantly so I can make more. Last year this recipe was such a success that we ran out well before winter was over.

* 1 1/2 cups fresh basil

* 1/3 cup olive oil

* 1 cup pine nuts (or walnuts)

* 5 cloves garlic

* 1/3 cup nutritional yeast

* 3/4 teaspoon salt

Place all ingredients in a food processor and blend until nuts are ground. Don't overprocess, as some texture is desired. Add more salt to taste if necessary.

Divide into 1/4 or 1/3 cup portions and place in small jelly jars or zip-lock bags. Freeze until ready to use. When ready for a meal, allow to thaw partially and add to cooked pasta.

For variety, add about 1/2 cup sun-dried tomatoes.

Rich and Creamy Alfredo

1 pkg. low fat silken tofu
3T butter-flavored powder
1/4C soy Parmesan
2T nutritional yeast
veggie broth
salt and pepper to taste
cooked rotini, or your favorite pasta (gluten free if necessary)

Blend all sauce ingredients, adding enough broth to make a smooth and creamy consistency and heat gently. Serve over pasta one scant quarter-cup per person. Variations: Spinach Alfredo - add one 10 oz. package of frozen chopped spinach, thawed and drained, after blending.