greens

Plant-Based Soy Curls, Squash and Kale Soba Noodles in Peanut Sauce

September 8, 2013 by Veronica Grace 9 Comments

This plant-based peanut soba noodle dish is a recipe I decided on making after rummaging through my dried goods and freezer. I had bought a package of soba noodles so long ago I don’t remember when and I thought, you know I haven’t made any vegan Asian noodle dishes since my Vietnamese Vermicelli Noodle Salad (which is omg delicious btw). So I started looking online for something with noodles and butternut squash and I found this recipe online by Bryanna Clark Grogan of Vegan Feast Kitchen which is not really what I made, but it gave me the idea of putting butternut squash with kale, noodles and peanut sauce. Yum! 🙂

I decided to make this recipe lower in fat and steamed the butternut squash and kale (instead of roasting in oil) and I used a lower amount of peanut butter for my sauce. I also added some Soy Curls to it which actually make it taste a little like chicken noodle salad. Soy Curls are made from non-GMO soy and are really easy to make. Just soak in water to rehydrate and sauté in a pan with seasonings. It’s totally optional for this recipe, you can choose to use some tofu or tempeh instead if you like.

Feel free to use any kind of noodle you like, green or starch. This soba noodle recipe is very versatile and I’m sure you can come up with lots of variations to make use of what you have on hand. Scroll down for the recipe!

SoyCurlSquashPeanutSobaNoodles (2)

Vegan Soy Curl, Squash and Kale Soba Noodles in Peanut Sauce

Serves 4

Ingredients:

1 cup Soy Curls/1 package smoked tofu/1 package tempeh
1 9.7 oz/ 275 g package buckwheat soba noodles (I used Organic Sweet Potato & Buckwheat Noodles) or other egg free noodles
1 bunch of kale, de stemmed and cut into bite sized pieces
12 oz/340g package cubed butternut squash or 1 lb peeled and cubed (or 1 large sweet potato/yam peeled and diced)
2 cloves of garlic, minced
Salt and pepper to taste
Sesame seeds to garnish *optional

Plant-Based Peanut Sauce:

1/2 cup peanut butter or almond butter
1/2 cup water
2 1/2 tbsp maple syrup or other liquid sweetener
1-2 tbsp low sodium soy sauce or gluten free tamari *or to taste
2 tbsp rice vinegar
1 tbsp minced ginger
2 cloves of garlic
1 tsp Sriracha or other hot chili sauce *or to taste

Directions:

1. Soak Soy Curls in warm water with a little salt and garlic powder or no salt seasoning if desired.
2. Blend sauce ingredients together
3. Bring a large pot of water to a boil.
4. Next water sauté or use low sodium vegetable broth to cook kale, squash and Soy Curls (or tofu or tempeh) in a large skillet or wok. Season with a little bit of salt and pepper as desired.
5. Meanwhile, cook noodles in pot of water according to directions on package and drain in a colander and set aside.
6. In a large bowl or pot toss the noodles with the blended sauce and plate. Garnish with sautéed kale, squash and Soy Curls. Sprinkle with sesame seeds or Gomaiso if desired.
7. Serve.

I hope you try this delicious recipe! What’s your favorite asian noodle dish? Do you make anything at home?

80/10/10 Recipe: Raw Vegan Strawberry Banana Green Smoothie

August 13, 2012 by Veronica Grace 14 Comments

So last week I launched my new ebook ‘Simply Decadent Smoothies’ as part of my combo recipe package with ‘Savory Raw Dinner Recipes’ and ‘Comfort Soups To Keep You Warm’ and gave it away as a free bonus.

The combo package was incredibly popular, but a few of you wanted to know if you could get just my smoothie ebook if you had already purchased one or more of the other products before. So I just wanted to let you know that ‘Simply Decadent Smoothies’ is now available at a special discounted price here.

Today I’m going to share with you a tasty new green smoothie recipe that is featured in the recipe ebook. Often people have a hard time finding enough green smoothie recipes that they like and that contain different greens so they are not just eating the same ones all the time like baby spinach.

So because I have a few greens growing in my garden (like leaf lettuce, Swiss chard, kale and spinach) I like to at least rotate through those ones and think up new combinations that work well while masking the taste of the greens with sweet fruit.

This green smoothie recipe features banana, mangoes, strawberries and red leaf lettuce and looks more of a burnt orange color than green for a typical green smoothie recipe.

So let’s check it out:

Raw Vegan Strawberry Banana Mango Green Smoothie

Serves 1

Ingredients:

2 ripe bananas
1 ripe mango (flesh only)
2 cups whole strawberries (fresh or frozen)
1 handful of red leaf lettuce or other mild green
1/2 cup of water

Directions:

Place ingredients into VitaMix or blender in order listed. Blend on medium speed and use the tamper (if necessary) to push the lettuce down until they are incorporated. (If you have a regular blender you may want to chop the lettuce first into smaller pieces.)

Garnish with a fresh strawberry and serve!

What do you think of this smoothie recipe? Have you ever used red leaf lettuce in a green smoothie?

For more delicious smoothie recipes check out:

Simply Decadent Smoothies

Over 50 raw fruit and green smoothie recipes

In this 46 page ebook, you will discover:

What tools are necessary to create the best tasting smoothies
How to tell if your fruit is ACTUALLY ripe
How to design your own fruit smoothies that taste great every time
How to design your own green smoothies that taste great every time
How to make your green smoothies more appetizing and attractive
25 delicious raw and vegan fruit smoothie recipes
26 delicious raw vegan green smoothie recipes

Order Now

How To Make Perfect Vegan Smoothies And Green Smoothies Every Time

August 5, 2012 by Veronica Grace 5 Comments

How To Make Great Vegan Smoothies Every Time

Tools Necessary For Making The Best Smoothies

There are a few tools that will help you make the best tasting smoothies. The most important is obviously a good blender. I recommend using a high power blender if you are serious about making delicious smoothies regularly and if it fits your budget.

My preferred blender of choice is a VitaMix because of the superior motor, warranty and large size (64 oz.) container. I use it almost daily, some days multiple times! It’s excellent for breaking down fruits and greens into tiny particles, which results in a very smooth and creamy end product. It’s also excellent for making blended soups, (raw or cooked), homemade salad dressings, sauces, and baby food. It is the first major kitchen gadget I suggest everyone invest in, as it is by far the most used in my kitchen.

If a high-powered blender seems a little out of reach for your budget at the moment, consider doing what many others do. Forgo that weekly (or even daily) gourmet coffee or shake and save that money towards getting a blender in 6-12 months. If you save just $10 a week you will be have enough to purchase any high-powered blender you desire in less than a year. I know many of you spend much more than that each week on beverages while you’re on the go our out dining!

Check out my YouTube channel where I demonstrate how to make smoothies with my VitaMix at home.

Another high-powered blender you may consider would be a Blend-Tec, which is a little different than the Vitamix in that it has preprogrammed settings, no tamper (which I use to make Banana Icecream from frozen bananas) and a smaller container.

For now though as long as you have a blender that works you can start making these smoothies recipes. Just know that the more items you put into the blender and the harder they are to blend the longer it will take to make and you could possibly burn out the motor. So take care when adding greens and frozen fruit to a regular blender. Either chop (or rip) the ingredients into smaller pieces or let the frozen fruit thaw on the counter for 5 minutes before adding to the blender. Adding more liquid than I specify in the recipe will help too. The amount of liquid I use is what works in my VitaMix so you may need more for a regular blender to get things moving.

How To Make A Tasty Smoothie Every Time

The key to making a delicious whole food and sugar free smoothie is to use fully ripe and quality ingredients. Also you don’t have to throw a lot of things into it like some witch’s brew. I prefer to use only 2-4 ingredients to make a fruit smoothie and I generally start with a base of ripe (very spotted) bananas or ataulfo/champagne (yellow skinned) mangoes and then I add other things like ripe papaya, pineapple, berries, peaches, plums, spinach, etc. Whatever is ripe and sweet tasting can go into a great tasting smoothie.

The biggest crime at smoothie bars is probably using underripe yellow bananas or even worse yellow bananas with green still on them. Bananas contain a lot of starch and the enzymes in the bananas have to process the raw starch and convert it into natural sugars for it to taste sweet instead of sticky and pasty. To compensate they put in sugar, when it’s really not necessary.

Please see my post on How To Tell If A Banana Is Ripe for more details.

The best tip for having quality ripe produce every day for smoothies or recipes is to make sure you are buying it at least a week in advance. I always have bananas and mangoes or papayas (when in season) ripening on the counter. It generally takes 4-8 days to ripen (I’m in Canada and it’s not hot or humid right now) on the counter in cooler climates. In tropical and subtropical places fruit can ripen in 3-4 days and then be stored in the refrigerator when it’s ripe. Frozen berries or bags of pineapple or mango are great additions to a base of ripe bananas or even fresh papaya.

How To Create Your Own Green Smoothies

Creating your own green smoothie recipe is much the same as creating your own fruit smoothie with a sweet fruit as the base, and then you just add in a handful or two of your desired greens.

Please note that a green smoothie does not mean adding tough green vegetables like broccoli, cabbage, green beans, etc. A green smoothie is essentially a fruit smoothie with LEAFY greens added.

Generally speaking if you are new to green smoothies or apprehensive about trying them you should start off with a mild tasting green like baby spinach, or leaf lettuce. These can be added in quantities of a cup or two (depending on your tastes) and you should not notice much flavor from them at all. Then once you are used to that you can venture into trying new greens.

When using a leafy green that has a tough stalk like kale or Swiss chard, remove the leaf from the stem and only use the leaves. Discard the stem, or steam or add to a stir-fry later. They are harder to blend and don’t add a pleasant flavor to your green smoothie.

Generally you shouldn’t add sprouts to green smoothies, as they are quite bitter. You can add small quantities of mild sprouts like sunflower or pea shoots though if you like. But please do not add raw sprouted beans or sprouted grains to your smoothies.

You may know of some wild edibles (generally weeds that are edible) in your area, but make sure to always practice caution and be certain what plant you are eating if you pick it in the wild. For more information on wild edibles please check out Sergei Boutenko’s website.

Rotating your greens that you use in your smoothies each month is important. Try not to use the same green every week or every month. Some people can have an adverse reaction to using just baby spinach or kale in every single smoothie. Rotating your greens is something that Victoria Boutenko highly recommends. You can check out her books Green For Life and Green Smoothie Revolution.

The following greens should be added in small quantities at first so you get used to them:

Kale
Swiss Chard
Spring mix/mesclun mix
Celery
Collard greens
Dandelion greens
Mâche/corn salad
Beet greens
Turnip greens
Lambs quarters
Stinging nettle
Endive
Cactus, napal leaves
Mustard greens
Arugala/rocket
Escarole
Frisee
Radicchio
Radish tops
Wheat grass
Aloe vera
Parsley
Mint
Basil
Dill
Cilantro
Stevia
Fennel

How To Make Your Green Smoothies More Appetizing

If you want to serve green smoothies to your loved ones, or friends it might be a good idea to mask the color of the smoothie if they have never had one before. As soon as people see something green, they tend to think, “Hmm that probably doesn’t taste very good even though it’s good for me” and they may turn their nose up at it and decline.

First make sure you taste test the smoothie and use ripe fruit like banana or mango to ensure that it is naturally sweet enough. Secondly you may want to add some berries to the smoothie to hide the green color and turn it more of a blue or purple color. People seem to be more open to drinking smoothies that are red, purple or yellow and not green! And last of all you can add a pretty little garnish to your smoothie like a fresh berry, a pineapple wedge, an orange slice, or a small leafy green so that it looks pretty and presentable.

80/10/10 Recipe: Purple People Eater Green Smoothie with Chard and Blackberries

June 19, 2012 by Veronica Grace 9 Comments

So maybe this smoothie is not a “people eater” per se, but it is purple and it is delicious so I think you need to make this green (err purple) smoothie recipe so you can become a purple smoothie eater! “Purple People Eater” is just a silly song from the late 1950’s about a monster that comes to earth because he wants to be in a rock band. He happens to have only one eye and one horn as and he apparently only eats purple people, so most of us should be ok… I said should… if you drink a lot of this smoothie there’s no guarantee that might not turn purple! Just sayin. I warned ya…

I like to keep my green smoothie recipes fairly simple, so bananas are a very common choice as a base flavour and natural sweetener for my green smoothies. Next I like to throw in some ripe mangoes if I have it (or frozen if I don’t). Make sure your mangoes are soft to the touch like a ripe avocado and the skin will be slightly wrinkled. Ripe mangoes should smell fragrant and have a dark yellow or yellow/orange flesh on the inside. If your mango is still firm, not very fragrant and pale yellow and too tart when you cut it open, it’s not ripe enough yet. It’s not a bad mango, you just didn’t let it ripen and let those enzymes do their job and create the natural sugars that make fruit sweet when ripe.

Baby spinach is a really easy addition to any green smoothie recipe, and if you don’t have any other greens to work with I suggest to start with that or even some leaf lettuce. Swiss chard is a great green to use in smoothies as it’s generally fairly available at the grocery store or farmers markets. If not you can easily grow it at home. It comes in green, red and rainbow coloured stems, any kind will do for a green smoothie. You can either just use the green portion or blend the stalk and the green. The stalks are actually really tasty steamed if you want to save them as well or add them to a fresh stir fry.

One of the best parts about a purple green smoothie is that it looks fairly similar to store made smoothies and no one will know you put some greens in there. So it’s good to give to children or your spouse and they won’t be as likely to turn their nose up to it on account of it being green and looking like a swap smoothie. But you never know, green smoothies are fairly popular, even trendy nowadays and many people who aren’t even into raw or vegan foods are making green smoothies and throwing things like green vegetables into their blenders assuming that will do the trick…

By the way I don’t recommend you throw anything like a bunch of broccoli or really strong cruciferous vegetables (Brussels sprouts, cabbage, cauliflower etc) into your green (fruit) smoothie either. They contain sulfur and can be pretty strong and untasty in combination with sweet fruits. Save those veggies for blended soups or raw vegan blended salads or savory smoothies and mask the taste of them with a combo of tomatoes, cucumbers and mangoes (or dates) and this will mellow out the flavour.

Greens like Swiss chard and kale can still get by in smoothies without being too overpowering or strong if you use them in moderation. I would start with 1 leaf (stalk removed) if you’re new to green smoothies and blend it with the rest of the fruit and taste test it before deciding to experiment with more. Even myself I don’t really like more than 2 large leaves of chard or kale in my smoothies as they can add a stronger flavour and some grittiness to it. Baby spinach can always be added as it barely affects the taste of a green smoothie, so that’s why I’m throwing it into the mix as well.

Purple People Eater Green Smoothie

Serves 1-2

Ingredients:

2 ripe spotted bananas
1 ripe mango (flesh only) (about 1 cup)
1 handful of baby spinach
1-2 leaves of Swiss chard (stalks optional)
3/4 cup fresh or frozen blackberries
1/2 cup of water (or more to blend as desired)

Directions:

Place ingredients into Vitamix or blender in order above using the tamper if necessary and blend. If you have a low powered blender you may want to blend the bananas and water first, then add the mango and blend, then add the spinach and blend and so on so that each item is incorporated in the smoothie. Add more water if necessary for your type of blender.

Additional Tips:

To make this smoothie nice and cool you can use frozen blackberries and frozen mango or substitute one fresh banana for a ripe frozen one.

Have you ever used Swiss chard in a smoothie? What combination did you use?

80/10/10 Recipe: Kale Apple Celery Green Juice Recipe

March 10, 2012 by Veronica Grace 28 Comments

Mmm… kale apple celery juice with ginger and Meyer lemon. This is a delicious fat free kale juice with a hint of apple and the tang of lemon and a bite of ginger.

You can easily throw in a handful of greens into your morning veggie juice and a little apple to take out the bitterness.

I like to use celery as the base of my juice and then add whatever else I’d like such as carrots, apples, beets, lemon, lime, ginger, greens etc. There are so many different combinations for fresh juice. The juicer I use is a Breville. I like that it comes with this nice large juicing jug that keeps the foam out of my juice when it pours and it’s much easier to clean than my old Jack Lalane power juicer.

We picked up this bag of Meyer lemons and I thought I’d try them out in this juice. They have a much thinner skin, almost like mandarins and are very fragrant. They’re a nice treat over the regular lemons.

Kale Apple Celery Juice With Ginger and Lemon

Serves 2

Ingredients:

3 apples
16-20 stalks of celery
2 handfuls of kale
1 chunk of ginger
1 lemon

Directions:

1. Wash and/or peel all of your ingredients.

2. Pass all of the ingredients through a juicer.

3. Serve immediately and enjoy!

What’s your favourite juice to make?

How To Make Raw Vegan Veggie Stuffed Collard Wraps

January 24, 2012 by Veronica Grace 21 Comments

How To Make Raw Vegan Veggie Collard Wrap Sandwich

Raw Collard Wraps With Veggies, Sprouts and Guacamole

Are you looking for a quick and healthy wrap that’s maybe low in calories and more whole foods based? Or maybe you’re looking for a gluten or wheat free sandwich option. Well check out my raw veggie collard wraps!

So… I totally forgot to add these delicious collard wraps to my recipe program Savory Raw Dinner Recipes because they were so easy to make I did not write the recipe down! LOL. When I compiled the recipe book I did not have it on my computer and I forgot about it. So I’m posting it here for you instead. These raw collard wraps are really easy to make if you have access to large size flat collard green leaves and are really impressive to non raw foodies.

If you haven’t checked out Savory Raw Dinner Recipes, I highly recommend you do. I created the recipes and did all the photography myself. These are possibly the sexiest lower fat gourmet recipes you’ve ever seen. Even if you just enjoy some healthy food porn photos, you should check it out!

If you live in the south you can find collard greens at most grocery stores or Walmart, but if you live in the north or in Canada you’ll have to go to Whole Foods or your local community health food store.

In the South it’s about 88 cents (USD) for a bunch of collards. In Canada, it costs us about $2.99 (CAD) for a large bunch. Overall, it’s a pretty cheap wrapper to make a raw burrito or sandwich, just make sure you select a bunch of collards that have lots of large flat leaves, not bent, crushed or small leaves as you’ll more likely end up having to make tiny raw vegan tacos instead because you can’t wrap the collards like a burrito.

If you DON’T have collard greens, it won’t really turn out the same. The key to this wrap is the collard green’s very large, strong and pliable leaf. You can try using other greens, but what you’ll get instead is more of an open face sandwich/taco/boat that you sprinkle toppings in and eat kind of like a hot dog! Probably tastes the same, but will look different. You can try both style of raw wrap.

This is what a collard leaf looks like whole. You will see it’s flat and not curly like kale.

Raw Collard Wraps With Veggies, Sprouts and Guacamole

How To Make Raw Vegan Collard Wraps

Serves 2

For this recipe you’re going to need:

2 large collard green leaves, washed
1/2 ripe avocado (should give to your thumb when pressed)
julienned or spiralized carrot and/or beets
julienned cucumber
julienned pepper
julienned zucchini
A few sprouts (If you have, I used alfalfa, you can use sunflower, pea shoots etc)
Seasonings if desired: lime/lemon, salt, pepper, olives

Tools:

A sharp knife
Flat surface

Step 1: Lay your collard leaf out flat on a cutting board stem side facing UP. Next take your sharp knife (it needs to be sharp, and not a serrated one, I cut myself once sawing into my finger) and angle it down and into the stem of the leaf. Shave the stem from the leaf horizontally and away from you. You want to do this so you can roll and fold your collard leaf without it cracking and splitting. Keep shaving down the stem a bit at a time, until it is flush with the leaf and then cut the edge off the stem end so it is straight at the bottom. Test your collard leaf now to see if it will roll easily into a small burrito. If it does, you’ve got your collard stem thin enough. Once you do this once, you’ll understand what I’m talking about.

Step 2: Spread 1/4 of a ripe avocado (half of your 1/2 avocado) onto you collard leaf leaving an inch or two from the bottom end of the stem. Spread it in the middle area only, not all the way out to the sides and top. Season if desired over the avocado for flavour.

Step 3: Lay your veggies and sprouts nicely in the bottom portion to middle of your collard leaf, still leaving and inch or two at the bottom part of the stem. Keep everything in the middle and far away from the top and sides, just like you would fill a burrito.

Step 4: Roll the bottom stem end of your collard leaf up and away from you and make a full roll. Tuck in the sides of the leaf and continue rolling and tucking in as you go. Keep your roll tight so when you cut it your filling doesn’t fall out.

Step 5: Hold your wrap tightly and then carefully slice it in half. If desired you can skewer it with a toothpick to hold it together and set it on a plate.

Step 6: Repeat for the other wrap.

I would recommend sticking with a thick creamy filling like avocado, guacamole or my Lower Fat Hemp Hummus (from Savory Raw Dinner Recipes) instead of using a fruit or vinegar based dressing, as the taste of collards is quite strong and with just a vinegar or lemon base it won’t really be that delicious. Unless you’re like a hard core raw foodist, in which case you probably eat raw kale by the bunchfuls… every day… Just kidding! Rock on! 🙂

Serve this wrap with a raw soup, green salad or fruit salad. This is not a low fat recipe, technically because the veggies and wrap have so little calories. This is why I did not use an entire avocado for the recipe, otherwise it would be very fatty. I want to emphasize that on it’s own this is a very LOW CALORIE wrap, pretty much a snack. Since we don’t want to load up on nuts, seeds and oil on a low fat raw vegan or 80/10/10 diet, this should be part of a meal. We enjoyed this with a fat free soup recipe from Savory Raw Dinner Recipes and lots veggie sticks with my raw hummus. You just can’t see it from the photo, but the soup was present!

I have seen some restaurants steam the collard leaves as well for those who prefer a milder taste (sort of like steamed cabbage in a cabbage roll) so that’s always an option if you’re looking for a softer texture in your wrap!

What do you think of these wraps? What did you fill yours with?

Low Fat Vegan Tangy Collard Greens With Mushrooms, Onions and Coconut Milk

January 17, 2012 by Veronica Grace 31 Comments

Tangy Collard Greens with Mushrooms, Onions and Coconut Milk

Here is my delicious low fat vegan collard greens recipe!

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This is an easy oil free and super delicious side dish that you can prepare to accompany any meal! A lot of people know of collard greens, but have no idea how to prepare them healthily, or at all. Generally in the southern United States, it is fried or deep fried and this pretty much negates the benefits of eating collards for health, because your body is dealing with all the denatured carcinogenic fats and free radicals from the oil slathered on it.

To get the health benefits of greens they should be prepared simply. Some of them like baby spinach and tender lettuces can be eaten in raw salads. Collards can be used in raw sandwiches (burrito style rolls) or steamed or sautéed gently.

Depending where you live it may be easy or difficult to find collard greens. I’m in Texas right now, and they are abundant, it only costs about 88 cents (USD) for a giant bunch of them! In Canada, I can only get them in Whole Foods and it costs about $2.99 (CAD) per bunch. So we’re loading up on them here!

Collard Greens Lower Cholesterol Better Than Kale or Broccoli!

“In a recent study, steamed collard greens outshined steamed kale, mustard greens, broccoli, Brussels sprouts, and cabbage in terms of its ability to bind bile acids in the digestive tract. When this bile acid binding takes place, it is easier for the bile acids to be excreted from the body. Since bile acids are made from cholesterol, the net impact of this bile acid binding is a lowering of the body’s cholesterol level. It’s worth noting that steamed collards show much greater bile acid binding ability than raw collards.” Ambrosone CB, Tang L. Cruciferous vegetable intake and cancer prevention: role of nutrigenetics. Cancer Prev Res (Phila Pa). 2009 Apr;2(4):298-300. 2009.

Brief History of Collard Greens

Like kale, cauliflower and broccoli, collards are descendents of the wild cabbage, a plant thought to have been consumed as food since prehistoric times and to have originated in Asia Minor. From there it spread into Europe, being introduced by groups of Celtic wanderers around 600 B.C. Collards have been cultivated since the times of the ancient Greek and Roman civilizations. While collards may have been introduced into the United States before, the first mention of collard greens dates back to the late 17th century. Collards are an integral food in traditional southern American cuisine.

How to Select and Store Collard Greens

Look for collard greens that have firm, unwilted leaves that are vividly deep green in color with no signs of yellowing or browning. Leaves that are smaller in size will be more tender and have a milder flavor. They should be displayed in a chilled section in the refrigerator case to prevent them from wilting and becoming bitter.

Place collard greens in a plastic bag, removing as much of the air from the bag as possible. Store in the refrigerator where they should keep fresh for about three to five days.

Cooking Collard Greens

It is very important not to overcook collard greens. Like other cruciferous vegetables overcooked collard greens will begin to emit the unpleasant sulfur smell associated with overcooking. To help collard greens to cook more quickly, evenly slice the leaves into 1/2-inch slices and the stems into 1/4-inch pieces. You may boil or steam them up to 5 minutes and then season.

For more information on collard greens check out this website http://whfoods.org/genpage.php?dbid=138&tname=foodspice

Oil Free Baked Potato With Tangy Oil Free Collard Greens

Giant baked potato with salsa, hummus and "Tangy Collard Greens"

Low Fat Vegan Tangy Collard Greens with Mushrooms, Onions and Coconut Milk

This collard greens recipe is much lower in fat than traditional collard green recipes that call for frying onions in oil first and then adding the greens. I serve these with giant baked potatoes for a completely filling meal. (Yes, dinner can be this simple and delicious!)

Serves 2

Ingredients:

1 large bunch collard greens, washed
1/2-1 cup of sliced mushrooms of choice
1 medium onion, sliced thinly
1/2 cup light unsweetened coconut milk (So Delicious SugarFree Original is excellent for this, don’t use vanilla or sweetened for this recipe)
1/4 – 1/2 tsp herbamare or salt
1 tbsp of lemon juice (or more if desired)
1/2 tsp sugar or sweetener
1/2 tsp dijon mustard
1 tbsp nutritional yeast
fresh ground pepper to taste

Directions:

1. Take the stems off of the collard greens by turning them upside down and making a small circle with your pointer finger and thumb and squeezing the leaves down and off from the stem. Like you would straighten a pipe cleaner. Cut the remaining parts of the stem off the top if you miss any bits.

2. Bunch all the collards up together on a cutting board and cut into chunks.

3. In a large pot, bring salted water to a boil. When boiling, add the collard greens and cook for 2-3 minutes. Drain well.

4. In a large non stick skillet, turn to medium heat. When it’s hot add the onions and sauté dry for 5 minutes. (TRUST ME, it will NOT burn if you use a non stick pan, and no oil is necessary!) Add the mushrooms, collards, coconut milk and seasonings except for pepper and sauté for 8-10 minutes until collards are at desired tenderness.

5. Taste test and add fresh ground pepper and any additional seasonings like more lemon if desired.

6. Serve as a side dish with your meal. (I love serving these with baked jacket potatoes, beans, or rice.)

Variations:

You can also try this recipe with other greens like kale, mustard greens, turnip greens, beet greens etc. If you use baby spinach, DO NOT boil it, you can just wilt it in the pan with the coconut milk in a few minutes. Make sure your onions and mushrooms are cooked first before adding the spinach.

If you don’t want to use coconut milk, feel free to use a low fat almond or soy milk instead. The coconut flavour is very mild in this and not essential to the overall taste.

Try other seasonings as well, add some spices like paprika, chili, cumin etc instead of the dijon and nutritional yeast. Mix it up!

*If you don’t want to use a non stick pan, you can put the collards, onions and mushrooms into a steamer basket, steam for 5 minutes over boiling water and then drain. Season to taste with the coconut milk and seasonings and stir to combine.

See non stick pans – are there safety concerns http://lowfatcooking.about.com/od/healthandfitness/a/nonstickpans.htm You should NOT worry about cooking oil free over medium heat in a non stick pan. If nothing is flaking off, or food is not being burned onto the pan on high heat for a few minutes this is not a concern.

Have you ever cooked collard greens before? What do you think of this recipe?