Vegiterranean Feast

Vegiterranean Feast

Making all things Vegiterranean on #LunchbreakLive with Jane Velez-Mitchell and Lisa Karlan…hummus, baba ganoush, easy caprese, and falafels. Bring your appetite and your questions!

Posted by Plant-Based Dietitian on Tuesday, February 21, 2017

 

Here are two of the recipes:

Easy Caprese

A simple, traditional dish, this combination satisfies as a perfect appetizer. Hearty in texture, but zesty and light in flavor, you can throw this together in minutes and enjoy as a light snack in the afternoon or before dinner.

Makes 2 to 4 servings

2 large heirloom or beefsteak tomatoes, sliced into 1/2-inch-thick slices
1/3 cup fresh basil leaves
4 ounces organic soft tofu, thinly sliced
2 to 3 tablespoons reduced balsamic vinegar

1. Layer the tomato slices on a large plate. Evenly place the basil leaves over the tomatoes, followed by the tofu slices. Drizzle the vinegar over all.
2. Serve immediately or store in an airtight container in the refrigerator for up to 2 days.
Note: You can use your favorite regular balsamic vinegar as is, or try reducing it. Using at least triple the amount of vinegar called for in the recipe in a saucepan (you can store the leftovers in the refrigerator for up to a week), bring the vinegar to a boil over medium heat, and then reduce the heat to low and simmer until at desired thickness, at least 20 to 30 minutes.

Hummus of the Earth

Hummus should be a food group with its infinite combinations of ways to enjoy. With the addition of cannellini beans and spices, this essential version is earthy, warm, and classic. Use it in sandwiches, as a dip, or in salad.

Makes 1 3⁄4 cups

2 cups cooked chickpeas, drained and rinsed if using canned
1 cup cooked cannellini beans, drained and rinsed if using canned
1⁄4 cup nutritional yeast
11⁄2 to 2 tablespoons freshly squeezed lemon juice with zest
11⁄2 tablespoons tahini
1 tablespoon tamari
3⁄4 teaspoon ground cumin
3⁄4 teaspoon smoked paprika
3⁄4 teaspoon ground chipotle powder
1⁄8 teaspoon crushed red pepper flakes

1. In a food processor, combine the chickpeas, cannellini beans, nutritional yeast, 1⁄4 cup water, lemon juice and zest, tahini, tamari, cumin, paprika, chipotle powder, and red pepper flakes, and puree until smooth, 30 to 60 seconds, scraping down the sides of the bowl as needed.
2. Serve immediately or store in an airtight container in the refrigerator for 3 to 4 days.

The rest of the recipes can be found in The Vegiterranean Diet.

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Vegiterranean Baked Oat Bread (Vegan, Gluten-Free, Oil-Free)

Being gluten-free for many, many years, I find it almost torturous to witness people joyfully jumping into a basket of bread at IMG_3649-e1471754349458dinner, bundling up with a hearty sandwich for lunch, or just opting for a comforting breakfast of warm, crispy toast. I explored commercial gluten-free bread options, but many of them were not feasible, as they were either not vegan or the rest contained oils and/or other additives.

Thus, I was eager to find an easy, DIY version that meets all of my requirements so I could keep it on hand at home as a staple. When I was writing The Vegiterranean Diet and developing its recipe collection, I found the perfect excuse to develop my ideal recipe. And that is when this Baked Oat Bread was born…

Baked Oat Bread Recipe

Eating Vegiterranean would be incomplete without a staple whole grain bread to add to a meal. Enjoy this gluten-free, soft, and sentimental pure recipe guilt-free. Baking bread is the ultimate in science meeting art, so follow the directions carefully, ensure the yeast is fresh, and that you begin preparation several hours ahead of mealtime.

IMG_3648-e1471753407331Makes 1 loaf

1 1/2 teaspoons active dry yeast

2 tablespoons pure maple syrup

1 cups warm (not hot) water

3 1/2 cups oat flour

1 3/4 teaspoons salt

2 tablespoons hemp, poppy, pumpkin, sesame, or sunflower seeds (optional)

1. In a large bowl, combine yeast, maple syrup, and warm water. Stir gently with your fingers, cover with plastic wrap, and set aside until bubbles rise to the top, approximately 10 minutes.

2. Once the yeast become active, pour in oat flour, 1 cup at a time, stirring well. Add salt and stir until well combined. Cover with plastic and set aside in a dry, warm area and allow to sit for at least 90 minutes.

3. When dough appears puffy, and as risen, push it down, using the plastic wrap (it is very sticky) and cover again.

4. Preheat oven to 350 degrees.

5. Transfer dough to a silicon loaf pan and shape evenly throughout. You can sprinkle with a couple tablespoons of seeds, if desired. Bake for 20 minutes or until bread appears lightly brown on edges. Do not overcook. Remove from oven and allow to cool.

 

 

 

The post Vegiterranean Baked Oat Bread (Vegan, Gluten-Free, Oil-Free) appeared first on Plant Based Dietitian.

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Quinoa and Chickpea Tabbouleh Salad

Quinoa and Chickpea Tabbouleh Salad from The Vegiterranean Diet Makes 4 servings Light and herb-infused, this salad is refreshing and extremely nutritious. Traditionally made with bulgur wheat, this gluten-free version boasts similar flavors, but it’s friendly for those eschewing gluten and more sub- stantial because of the added chickpeas. Ingredients: 3 to 4 tablespoons freshly …

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The Vegiterranean Diet Food Pyramid

In honor of the official publication of my brand new book – The Vegiterranean Diet – here is one more sneak peek FREE download PDF about how the Vegiterranean Food Pyramid emerged to give you a bit of flavor for the culture of Vegiterranean eating!   Content loading… Please enable javascript!<br />  Here is the …

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The Vegiterranean Diet 5-Day Sample Meal Plan

Enjoy this 5-day sample meal plan and three of my favorite recipes from the The Vegiterranean Diet, which is now available. Content loading… Please enable javascript!

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The Vegiterranean Diet 5-Day Sample Meal Plan

Enjoy this 5-day sample meal plan and three of my favorite recipes from the The Vegiterranean Diet, which is now available. Content loading… Please enable javascript!

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5 Reasons to Reject Eggs and How to Eat Without Them

No eggs? No problem! Live healthier and more compassionately by eating eggsactly egg-free… Here are 5 reasons why and how to substitute them in your diet: 1. One large (50 gram) egg contains almost 60% of its calories from fat and 187 milligrams of dietary cholesterol. Egg consumption is as bad for your endothelial cells …

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The Vegiterranean Diet

The Vegiterranean Diet puts nutrition and health into global and historical context. In an informative and engaging way, the book is a mashup of all that is fabulous with the Mediterranean diet, debunking myths, and defining why and how the most perfect diet has developed over time. Front-loaded with history and science, then introducing ecological …

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