Ratatouille

     Upon looking for a new recipe in which to use eggplant I stumble across ratatouille on the internet. I had never thought of making that before—I didn't even realize it was a vegan dish. The first time my daughter and I made it we didn't even have all the right vegetables the recipe called for so we improvised with what we had. It was so good we ended up making it again a couple days later with the correct ingredients and enjoyed it that way too. I guess there is no totally wrong way to make it. Ratatouille is a great way to use all the abundance of veggies coming out of your garden this summer. The word ratatouille is french for "stirred vegetables" I'm told. So there you go—stir the veggies—doesn't seem to matter which veggies so much or how they are even cut. You can cook it in the oven or on the stove. I think there are as many different ways to make ratatouille as their are french cooks! One thing is certain, it's easy, delicious and good for you! Here is the way we have been enjoying it lately.

1 eggplant, diced

1 medium to large zucchini, sliced

1 medium onion, sliced

1 medium bell pepper, sliced

2 cups sliced mushrooms

4 cups diced tomatoes

2 cloves of garlic, minced

olive oil

parsley

salt to taste

Vegan Parmesan (recipe in last post)

Sauté garlic and parsley in olive oil.

Add diced eggplant and cook until tender.

At this point you are going to layer everything. Salt and sprinkle the Vegan Parmesan on each layer.

The pictures will show you the way.

Bake in a 350-375 degree oven for about an hour or until all the veggies are tender.

Serve plain, over pasta or my favorite way ... over a crusty artisan bread.

Voila!  Bon appétit!

For more delicious vegan recipes like this and more go to HealthAndHappinessOnline.com

Vegan Parmesan Cheese

I've tried a number of different vegan parmesan cheeses and have yet to find one that I really like until now. Some of the ones I have tried have been recipes to make yourself which were alright yet far better than the ones you purchase which will usually sit in the refrigerator forever and finally get thrown. Here is another homemade one that is as tasty as it is easy.

1/2 cup shelled pistachio nuts

1/2 cup nutritional yeast flakes

Salt to taste (approximately 1 tsp.)

Put all the above in a food processor and whiz until flaky. 

(If parmesan has to be white you might not be completely happy with the look of this parmesan which has a golden, earthier tone but if you will give it a try I think you will like the taste. The pistachios add the color but they are also the source of the rich, creamy flavor that lends so well to this parmesan "wanna-be".

Next week I'll show you a delicious dish using this vegan parmesan recipe.  See you then!

For more delicious, vegan recipes like this and more go to HealthAndHappinessOnline.com

Stuffed Sweet Potatoes

Sweet potatoes have been touted as a super food for good reason! One medium sweet potato, baked, contains 213.5% of the daily recommendation of vitamin A. It contains vitamin C which produces collagen keeping you looking young. The vitamin D they contain will give you energy and a good mood. Iron and Magnesium will help with stress management and strengthen your immune system.  Not to mention B6, potassium and carotenoids—and much more! Sounds super to me! What's best of all is to be able to get all these wonderful nutrients from one single source that tastes so good. Whether you bake them, boil them, whip them or whatever you do with them you know you're in for a treat! Today we are going to stuff them!

4 medium sweet potatoes, baked

1 medium apple, diced small

1 medium onion, diced and caramelized

Florida Crystals, to taste

Salt, to taste

vegan buttery spread, optional

pecans, chopped

Bake the sweet potatoes on 325-350 until the juices start bubbling out and they are soft to touch.  This might take an hour or more depending on your potatoes.

While they are baking caramelize your onions on a low flame until golden brown, then dice your apple into tiny squares and put into a mixing bowl.

When the sweet potatoes are done let them cool enough to touch. Slice them lengthwise and scrape out the orange meat leaving a little around the edge so the skins hold their form.

Add a little salt and Florida Crystals to your liking and a little vegan buttery spread too if you want then using a masher or hand mixer whip it all up together then stuff it back into the skins and return to the oven for 15 minutes or so.

Serve sprinkled with chopped pecans.

For more delicious, vegan recipes like this and more go to HealthAndHappinessOnline.com

Vegan Sour Cream

There are a lot of vegan sour cream substitutes but this homemade recipe is just as good—even better—than most of the ones on the market and also, it has few ingredients without a bunch of crazy ingredients that you can't read. My friend, Ruthie, came up with this delicious Cholesterol free vegan sour cream and shared it with me and now I'm sharing it with you! So easy!

1 package of Mori-Nu firm silken tofu (I keep it in the refrigerator so it's cold when I need it.)

3 Tablespoons Vegenaise

3 Tablespoons lemon juice

1 teaspoon salt

Throw everything into the food processor and turn it on. I stop it every once in a while to push down the sides. Let it process until it is creamy smooth—about 5 minutes.

Works like real sour cream in most recipes.

In last weeks blog we used a dollop on a bowl of soup.

Go ahead! "Do a dollop!"

For more easy and delicious vegan recipes like this one go to HealthAndHappinessOnline.com

Spanish Bean Soup

In the 1930's my grandparents would frequent a small spanish cafe' in the Cuban area of Tampa named Columbia Cafe—which, by the way, is the oldest restaurant in Tampa opening its doors in 1905.

The attraction was the succulent Spanish Bean Soup with a Ruben on the side. Even now at the age of 98 and 99 they recall fond memories of their lunch excursions to Ybor City. When counseled by her doctor to stop eating meat due to a number of lost pregnancies because of toxemia the two of them decided to become vegetarian to get well and stay vegetarian to stay well. To appease their Spanish Bean Soup cravings she came up with this vegan rendition which has been a family favorite for four healthy generations of vegetarians and vegans.

1 Medium onion, diced

1 Clove garlic, chopped

1-2 stalks of celery diced (optional)

1 Tablespoon Earth Balance Butter

2 Medium potatoes, finely diced (may choose not to peel if potatoes have thin skins)

3 Cups water

1  15 oz. Can garbanzo beans or equivalent of fresh cooked

1 Tablespoon Vegetarian chicken-style seasoning, the Rapunzel brand is nice

Dice potatoes small and simmer in the water until just soft.

While potatoes are cooking, sauté onion, garlic and celery in the Earth Balance Butter until crisp tender.

Add sautéed onions and garlic to potatoes along with the garbanzos and seasoning.

This recipe does not take long to make and is delicious served with sandwiches or a nice green salad.  You may like to add a dollop of vegan sour cream when serving this soup piping hot. Next week I'm going to share with you a very easy and delicious recipe for vegan sour cream.

For more easy and delicious recipes like this one go to HealthAndHappinessOnline.com

Nacho Cheese Sauce or Chile Con Queso

Yes, even vegans can enjoy cheese sauce! Absolutely scrumptious over steamed broccoli, cauliflower or asparagus, this cheese sauce is not only cholesterol free it's down-right good for you! NO GUILT INVOLVED! Use this basic recipe adding green chilies or salsa and turn it into Vegan Chile Con Queso and serve with your favorite non-GMO corn chips for a tasty appetizer or treat. All you have to do is dump the following ingredients into the blender and blend until creamy smooth (about 3 minutes) Tada! It's ready to enjoy!

1 cup water or soy milk

3/4 cup cashews

2 Tbsp. sesame seeds or 1 Tbsp. tahini

3 Tbsp. nutritional yeast flakes

1 1/4 tsp. salt

2 tsp. onion powder

1/4 tsp. garlic powder

1 tsp. paprika

1/2 cup (4 oz.) pimentos

2 Tbsp. lemon juice
(If adding green chilies or salsa: add 1/4 cup of each or either and whiz a few seconds at the end of the blending time.)

For more quick and healthy recipes like this one go to HealthAndHappinessOnline.com.

Vegetable Waffles

Last week in the blog post "Cashew Gravy" there was a picture with cashew gravy poured over a vegetable waffle topped with fresh spinach and avocado. I know this sounds a little unusual but what a delicious and nutritious meal it is. Good for breakfast, lunch or supper I hope you will give it a try. These waffles will make eating veggies fun for your kids too!

4 cups cold water

3 cups rolled oats

1 cup walnuts, pecans or almonds

1 Tbsp. EVOO

1 tsp. salt

4-6 cups fresh spinach

Grated carrot, zucchini, chopped onion etc... whatever you want or don't want

Blend first five ingredients in a blender until creamy. It won't take long — maybe a minute.

Throw in a handful of fresh baby spinach and fold it in to the batter.

Spoon into your very hot waffle iron and cook until the waffle is crisp.

If you want you can add shredded carrots, zucchini, onion... or whatever you want.

A lovely and delicious way to get more veggies into you diet. You might even be able to sneak them pass the kids — actually the kids will probably love them too!

You can serve them like any other waffle, the vegetable flavors don't dominate or if you want you can play it up with more veggies and cashew gravy — my favorite way!

For more delicious vegan recipes and a lot of good health info go to: HealthAndHappinessOnline.com

Cashew Gravy

Cashew Gravy is so good that whether you are a vegan or not you will enjoy this vegan option to milk gravy. Not only is it tastier than milk gravy but it's nutrient rich and cholesterol free too! And, quite honestly, it's easier to make. 

1 cup raw cashews (available at the health food store) may also use regular roasted cashews

5 cups water

1/4 cup unbleached white flour or Gluten Free flour

1-2 Tablespoons  Tamari or soy sauce (optional)

2 teaspoons onion powder

1/4 tsp. garlic powder (optional)

1 teaspoon unrefined sea salt

Split the five cups of water putting half of the amount of water into a blender with all the remaining ingredients.  Blend until smooth, at least three minutes (some blenders might take longer).  Pour into sauce pan with the remaining half of the water.  Bring to a boil at a low temperature stirring often to keep from sticking.

May add other ingredients to your taste: nutritional yeast, sage, thyme, basil or any other seasoning you prefer in your gravy.

Yes, this is a picture of a waffle with fresh spinach and avocado topped with cashew gravy. Don't knock it until you've tried it! This is a taste extravaganza! (By the way, the waffle is a vegetable waffle and I'll be posting that recipe next week.) So... give cashew gravy a try. Use it in place of milk gravy and let me know what you think!

For more delicious vegan recipe like this and a plethora of health helps go to: HealthAndHappinessOnline.com

Garlic Dressing

By far my most requested recipe, this dressing is so tasty, so easy and so healthy that you can't go wrong! It has four simple ingredients that you throw into a blender and whiz until creamy. The best part is you won't have to feel guilty about dousing your salad with this salad dressing.  The main ingredients EVOO (extra virgin olive oil, first cold pressed) and lemon juice have for years been highly recommended together to be used as a natural remedy to break up and prevent gallstones. EVOO alone has a huge list of benefits some of which I listed below:

• Recent studies indicate that regular consumption improves blood sugar control and enhances insulin sensitivity.
• Studies also show that people with diets containing high levels of EVOO are less likely to develop rheumatoid arthritis.
• A high consumption also appears to improve bone mineralization and calcification and plays an important role in preventing the onset of Osteoporosis.
• A study in France found that those who cooked and used dressings made from EVOO had a 41% lower risk of stroke than those using other oils.
• A moderate and regular intake of EVOO is associated with low incidences of specific types of cancer, including breast cancer while have a protective role against coronary diseases as well.

Any one of the above are reason enough to give this dressing a try!

1 cup EVOO (extra virgin olive oil, first cold pressed)

1/2 cup lemon juice

1 head (about 8-10 cloves) garlic

1 tsp. unrefined sea salt

Put all the ingredients in the blender and blend until thick and creamy (about 30 seconds).

Pour over your salad and enjoy!

Will keep in the refrigerator for a few weeks - if it doesn't get eaten first!

For more healthy recipes and wonderful health information go to:

Health and Happiness

Hominy and Beans on Toast

Hominy and Beans on Toast has been served for breakfast in our home on a regular basis for years. This family favorite is full of fiber and protein and will charge your energy battery so much that you might even forget to eat lunch! Full of flavor and nutrition, it's a great way to start the day! Even better still is the ease with which it is prepared.

1/2 a small onion

1/2 small green bell pepper

1 (14.5 oz.) can diced tomatoes with juice (approximate pint home canned)

1 (15 oz.) can kidney or black beans with juice (approximate pint home cooked)

1 (28 oz.) can Juanita's Hominy, drained and rinsed

2 tsp. all purpose season salt

1 Tbsp chili powder

First, saute diced onions and green pepper in a little water or a splash of EVOO.

Add diced canned tomatoes with juice.

Add kidney or black beans.

Add Juanita's brand Hominy.

Juanita's is the only hominy I am aware of that is made from non-GMO corn. Also, it is the only brand I have found that still contains the germ which is the most nutritious part of the corn.

After I add the hominy I sprinkle the hominy with the seasoning before mixing it all together. This gives me a visual since I don't measure the seasoning normally. Their is really no exact science to this recipe just season as much or as little as you like. Use the recipe as a guide.

Mix together, cover and simmer about 5 minutes.

Serve with toasted whole grain bread. We like to put it on the toast—so good!

Great for breakfast but can be enjoyed at any meal of the day!

Mmmmm!

For more delicious recipes and health information go to:

Health and Happiness