January is coming to a close already! Can you believe it? In a couple days, some ground animal is supposed to tell us if winter is nearing its end or will continue six more weeks. I don’t know about you, but I’m not sure I can handle six more weeks of the snow that falls every time we finally get roads, sidewalks, and driveways clear or temps that are below zero before factoring in the wind chill! Next week our bootcampers head into week 4, another week on the Level 2 diet. This week’s blog includes a carby side dish perfect for pitch-ins and a super-healthy, veggie-based sauce for those sauce and condiment lovers out there…aka me!
Creamy Vegan Broccoli and Rice Casserole http://blog.fatfreevegan.com/2011/11/creamy-vegan-broccoli-and-rice-casserole.html
in the cooking stage, before baking
Note from the original blog: You can put the casserole together ahead of time and bake it just before serving. Start with it at room temperature, if possible, and bake it long enough to be sure it’s heated through. If it starts to get too brown on top, cover it with aluminum foil until it’s hot.
Note from Coach Lauren: I took this dish to a pitch-in for the local Emmaus community when I first tried the recipe. I wrote “VEGAN” in all capitals on napkins, placed on either side of the dish. Either no one paid attention or it did not deter the crowd because they went after it! – I just wanted to make sure there was some left when I got through the line!
Sauce:
- 1¼ cup unsweetened almond milk
- ½ cup nutritional yeast flakes - what vegans used to make things cheesy. I buy online.
- 4 tsp arrowroot powder - thickener similar to cornstarch
- 1 clove garlic
- ½ Tbsp lemon juice
- ½ tsp salt (or more to taste)
- ½ tsp onion powder
- ¼ tsp dry mustard
- ¼ tsp smoked paprika
- pinch cayenne pepper
- very generous grating black pepper
Remaining Ingredients:
- 1 head broccoli, in small florets (~5c)
- 1 medium onion, chopped
- ½ red or yellow bell pepper, chopped
- ½ cup chopped celery, chopped
- 1½ cups cooked chickpeas (1 can)
- 1 tsp dried thyme
- 3 cups cooked brown rice
Preheat oven to 375. Lightly oil or spray a medium casserole dish (~2-1/2-quart size). Place sauce ingredients into a blender (I used my Magic Bullet) and process until smooth. Set aside. Place broccoli in a steamer basket set over water and steam, covered, until just barely tender, ~3-4 min. Remove from heat. While broccoli is steaming, heat a large, deep non-stick skillet or saute pan. Add onion, bell pepper, and celery and cook, stirring constantly, for 4-5 min. Stir in chickpeas, thyme, rice, and steamed broccoli. Make sure sauce is well-blended, and add it to skillet. Stir gently and cook until heated through, ~5 min. Check seasonings, adding more salt and pepper if necessary, and smooth into prepared casserole dish. Bake until top begins to brown, ~20 min. Makes 9 carb servings: could have 2 servings as a large, hearty side for your Level 2 Day 1 double-carb meal. Ingredients can certainly be halved or quartered to make a smaller dish if you don’t have need of 9 carb servings laying around.
Red-Curry Carrot Sauce http://www.foodandwine.com/recipes/red-snapper-on-rice-with-red-curry-carrot-sauce
atop a grilled, seasoned chicken breast
- ¾ lb carrots (~4 large ones), cut in ¼-in pieces
- 1 clove garlic, smashed
- 2½ cups low-sodium chicken broth
- 1¼ cups unsweetened almond milk – try original or coconut!
- 1½ Tbsp low-sodium soy sauce
- 1½ tsp red Thai curry paste
- 1¾ tsp Splenda
- ½ tsp salt
In med saucepan, bring carrots, garlic, and broth to boil. Cook, covered, over med-low heat until carrots are tender, ~15 min. Puree carrots, garlic, and broth in a blender and pour back into pan. Add milk, soy, curry paste, Splenda, and salt and bring to a simmer, stirring occasionally. Serve over protein of choice or find other yummy uses for this sauce!
Be sure to give these recipes a whirl soon and let me know what you think! Do you have great Meltdown-friendly recipes perfect for a get-together or for sauce lovers like me? Have a recipe you love but need help making it “friendly”? Let me know! While I await your recipes, feast carbtastically, feast veggified, and as always…FEAST ON!!!
~Coach Lauren
