Vegan Bolognese Sauce

 

Serves 4 

Ingredients: 

1 300 g packet of Beyond Mince (Beyond Meat)   

(you can substitute the mince for a can of lentils as a protein source)

4 TBS oil

1 carrot, chopped 

1 celery stock, chopped 

1/2 green pepper, chopped 

1/2 onion, chopped 

6 shiitake mushrooms, chopped 

1-2 cloves of garlic, chopped 

1 tsp dried Italian seasoning, or fresh herbs 

  such as Thyme, Oregano or Marjoram

1 - 2 tsp of steak seasoning

1 large jar (722 ml, 25 oz) of Tomato Sauce (Muir Glen, or your favorite sauce)

1 TBS fresh basil, chopped (garnish)

1 TBS fresh Italian parsley chopped (garnish)

4 TBS Vegan parmesan cheese or nutritional yeast

salt & pepper

1 package of noodles such as Orecchiette pasta, rigatoni, or fusilli

Directions: 

1. Heat a large sauce pan on Med Hi heat. Add 2 TBS olive oil. Add the chopped onions, carrots, celery, green peppers and mushrooms. Lightly salt & pepper. Stir till softened about 8 minutes. Set pot aside. 

2. Heat another non-stick frying pan on medium heat.  Add 2 TBS olive oil. Add the Beyond Mince and break into pieces with a wooden spoon, till fine.  Season with steak seasoning or salt & pepper. Cook about 8-10 minutes till browned. If you are omitting the mince, add a can of lentils after step 3. 

3. Add the cooked mince to the vegetables. Add the tomato sauce, 1/2 cup of water, Italian seasoning, or fresh thyme, oregano or marjoram. Bring to a boil, cover, and reduce to a simmer.  Cook for 30 minutes, stirring occasionally. If sauce becomes too thick, add a little more water. If it does not seem thick enough, simmer with the cover off for a few minutes. 

4.  Cook pasta according to directions so it is still firm (al dente). 

5. Serve pasta in bowls and top with the sauce. Add the chopped basil and parsley on top. Sprinkle with vegan parmesan cheese. 

Alternative Meatball recipe: 

Instead of using the Beyond Meat mince, you can make the sauce first omitting the mince. Then after it has simmered, add a package of Gardein Vegan Meat balls (frozen), and simmer another 20 minutes till the meat balls are heated through as per package directions. Serve with spaghetti noodles, or linguine and sprinkle with Nutritional Yeast, or vegan parmesan cheese. 

Banana Jam

 

Makes 1 cup

Ingredients: 

3 large bananas 

1/2 cup white organic cane sugar

1 TBS brown sugar 

Juice of 1 lime or 1/2 lemon 

1 TBS orange juice

1 TBS water

pinch of salt 

1/2 tsp vanilla extract 

1 TBS dark rum (optional)

1/4 tsp cinnamon or pumpkin pie spice 

pinch of nutmeg 

Directions: 

Combine the bananas and sugar in a medium pot. Mash with a fork or potato masher until the banana is chunky and the sugar is incorporated. Heat on medium - low and bring to a simmer.  Add the lemon or lime juice, orange juice, water and salt. 

Cook for about 10 minutes, stirring occasionally until slightly thickened. 

Remove from the heat and stir in the vanilla and rum if you are using it. 

Taste and add a bit more lemon/lime if it is too sweet. 

Spoon into a sterilized jar and seal with a lid. Cool to room temperature and then refrigerate. 

The jam will thicken more in the fridge.

Serve with peanut butter on toast, as a yogurt topping, on an ice-cream sundae or stirred into oatmeal.

Homemade Apple Sauce

When the fall comes, there's a huge variety of apples available.
MacIntosh apples are excellent for baking and for making apple sauce or baked apples.

Makes 4 cups

Ingredients: 

4 pounds apples, peeled and cored  (about 8 apples)
4 strips of lemon peel
1/4 teaspoon ground cinnamon or 1 cinnamon stick
1 cup water

Directions: 

Peel, core and chop your apples into large chunks, about 8 pieces per apple. Put all of the ingredients in a large pot and bring to a boil. Once boiling, reduce it to a simmer and cover the pot. Cook for approximately 30 minutes, or until apples are quite soft. (I like to see that I can squish them with the back of a fork.) Fish out the lemon peels and whole cinnamon stick, if you used one, and let it cool.

Puree in a food processor, blender or food mill. Or for a chunkier version, use a potato masher. 

Cilantro Dipping Sauce

We used to be able to buy this sauce in Naples at Swan River Seafood, but unfortunately they no longer carry it as the manufacturer no longer makes it. 
I looked for a recipe that has similar ingredients in it, and this one is very close. The difference is the  Zhoug Spicy Cilantro Pesto had jalapeño pepper in it. So feel free to add some heat. They also used white vinegar, where this recipe calls for red-wine vinegar. And there is lime juice in the sauce, which probably keeps it fresh and bright green. I've added that to this recipe. There is no parsley in the store-bought version, so you could use all cilantro if you like.

Makes 1 Cup

Ingredients:

1 cup (250 ml) packed fresh cilantro
1/2 cup (125 ml) packed fresh parsley
2-3 fresh garlic cloves
3/4 cup (175 ml) vegetable or canola oil
2 TBS (30 ml) red wine vinegar
1/4 tsp salt
1 TBS fresh lime juice
pinch of chili spice (optional)

Directions:

Add the cilantro and parsley to a food processor. With the motor running, drop in the garlic cloves. Slowly pour in the oil in a slow steady stream.  Add the vinegar and lime juice. Season with salt.
Add chili spice or a bit of jalapeño pepper (optional).  Taste and adjust flavors.
Put in a jar and store in the fridge. It will keep for at least 2 weeks.

It is excellent on any fish, chicken and with crackers.
You can use it as a dip with fresh vegetables or on pasta.

This recipe was adapted from Food & Drink Magazine.

Garlic & Parsley Butter

You can buy this kind of herb butter at the grocery store, but it's really easy to make your own.

Use it for mashed potatoes, or add it to other vegetables. We like to slice it and put it on top of a steak while it's resting after it's barbecued. It adds a lot of flavor to the meat.

Ingredients: 

1/2 cup of butter (unsalted)
3 cloves of garlic, minced or put through a press
2 TBS finely chopped fresh parsley
1 TBS finely chopped fresh chives
Salt & Pepper

Directions: 

Soften the butter to room temperature. Mix in the garlic and herbs.
Put the mixture on a piece of plastic wrap, and shape into a log. Refrigerate.
Slice as needed.

Adjust the garlic and herbs to your liking. Add other things like finely chopped sun-dried tomatoes or grated lemon rind to use with fish.

Amaretto Cream Sauce

Ingredients:

1 cup of Sour Cream *
1/4 cup brown sugar
1/4 cup of Amaretto liquor

Directions:

Mix together and put in the fridge for 4-6 hours.

Spoon over fresh fruit such as strawberries, blueberries, raspberries, and grapes cut in half.

Serves 4-6

NOTE:

You can leave out the liquor for an alcohol free dessert.
* Substitute 1 cup of dairy-free plain yogurt (made with almond milk).
Reduce the sugar if the yogurt is sweetened.
Use half a recipe for 2 people.

Cucumber & Tomato Salsa

This is a refreshing salsa that can be served with chicken or fish.

Ingredients

1/2 cucumber, peeled, seeded and chopped
1 cup cherry tomatoes, cut into quarters
1/2 yellow bell pepper chopped into 1" strips
2 TBS chopped shallots or red onion
1 TBS chopped fresh cilantro (coriander)
1 TBS of fresh lime juice
1 tsp olive oil
1 tsp honey
1/4 - 1/2 tsp of red pepper flakes (optional)
1/2 tsp salt

Method 

Combine the cucumber, tomatoes, bell pepper, shallot and cilantro and toss.

In a small bowl, whisk together the lime juice, oil, one and red pepper flakes.

Pour the lime juice mixture over the cucumber mixture and toss. Set aside.

Serve the salsa on the side with chicken or fish and garnish with a lime wedge and cilantro sprig.

Stewed Blueberries

The best blueberries are the fresh ones! But at the end of the season, if you have some in your freezer, it's nice to make stewed blueberries, and then serve them in a little dessert cup, or over cream or mixed into some yogurt. Unlike the blueberry sauce, there is no cornstarch thickener in this recipe.

Ingredients

2 cups of frozen blueberries
1/2 cup water
1 - 2 TBS white sugar
2 tsp fresh lemon juice

Directions 

Put the sugar and water in a small sauce pan.  Heat on medium until the sugar is dissolved.
Add the blueberries, stir and bring to a gentle boil for 2-3 minutes.
Remove from heat. Let cool a bit and taste for sweetness. Add more sugar if necessary.
Add the lemon juice.

Pour into a jar and cool at room temperature.  Store in the fridge.
We loved these as kids - it was fun to see your tongue turn blue.

Blueberry Orange Sauce

This sauce takes only minutes to make. It is delicious on pancakes, waffles, ice-cream and yogurt.

Make your own yogurt parfait, by layering yogurt, granola, sliced bananas, or strawberries, yogurt and the sauce.

Ingredients:

3 cups of wild blueberries (fresh or frozen)
1/2 cup of water
1/2 cup of fresh orange juice
1/3 cup white sugar or sugar substitute
1 1/2 TBS cornstarch, mixed with 3 TBS water
1 tsp lemon juice
pinch of cinnamon
1 TBS maple syrup (optional)

Method:

In a small sauce pan, add the water, orange juice, and sugar.  Heat on medium heat till the sugar dissolves. Add the blueberries and bring to a medium boil. Stir gently for 1 minute. Add the cornstarch and water mixture while it is boiling, stir, and then reduce the heat to a simmer. The sauce will thicken quickly.  Cook another 2-3 minutes. Remove from the heat and add the lemon juice and pinch of cinnamon.  Taste for sweetness and add the tablespoon of maple syrup or a bit more sugar if needed.

Pour into jars, or a bowl and cool at room temperature. Then refrigerate.

Makes 3 cups.

Horseradish Cream Sauce

This is an easy sauce that goes well with beef tenderloin, chicken and even vegetables.

Ingredients:

1 cup sour cream
1/4 cup mayonnaise
2 TBS prepared horseradish
2 tsp Dijon mustard
1/4 tsp kosher salt
1/2 teaspoon white pepper
1/4 cup chopped fresh chives

Directions:

In a medium bowl, combine all the ingredients and mix well.

Let sit in the refrigerator for at least 20 minutes before serving.
Taste, and add more horseradish if you like a little stronger flavor.

(Can be made a day ahead). Keep refrigerated.

Eggplant Caponata

This is a colorful mix of Mediterranean vegetables which can be served as a side dish, appetizer or a topping for fish and chicken.

Ingredients 

1 eggplant (chopped into 1/2” dice)

1 zucchini (chopped into 1/2” dice)

1/4 onion  (or more) (chopped into 1/2” dice)

2-3 cloves of garlic (minced) 

1 red or yellow pepper (chopped into 1/2” dice) 

1 TBS capers 

1/4 cup chopped pitted kalamata olives 

2 TBS balsamic vinegar 

1 cup tomato sauce (Marinara) *

Fresh chopped oregano, thyme, parsley 

Olive oil or coconut oil for frying 

Salt & pepper 

Directions 

Heat the frying pan on Med-high heat. Add the oil. 

Saute the onion for 2-3 minutes, add the garlic and saute 1 more minute. 

Add the chopped eggplant and zucchini and saute for a few minutes (6-8). 

Add the chopped peppers and saute 2-3 minutes. 

Add the capers, olives and tomato sauce and heat, stirring till tomato juice is absorbed by the vegetables.

Remove from heat and add the balsamic vinegar and fresh herbs and salt and pepper to taste. Serve as a side dish, or on top of fish or chicken. 

I like the Rao brand of sauces as they have no added sugar. 

Note:  If you have grilled vegetables, like eggplant and zucchini and peppers, you can easily chop them up and create the caponata with the cooked vegetables. 

Tuna Fish Spaghetti

You see this tuna sauce in Italy. We had it growing up as my Italian grandmother would make it for us. It's lighter than a meat sauce and served with a thin spaghettini pasta.

Ingredients

1 jar of your favorite sauce (Hunt’s, RAO, Marinara) 

2 cans of Chunk or solid tuna in oil*

1 Tbsp olive oil 

¼ cup of chopped carrots

¼ cup of chopped onion 

¼ cup of chopped celery 

¼ cup pitted black olives (optional) 

3 whole cloves 

¼ cup chopped Italian Parsley 

1 package of dried or fresh spaghettini pasta. 

Directions

Fry the onions, celery and carrots in the olive oil till lightly browned.  Add the tomato sauce and heat through.  Add the cloves, olives and simmer for 10 minutes. Add the tuna and heat through. Stir gently. You want to leave large pieces of the tuna in the sauce and if you stir it too much, the tuna will flake.

Add the fresh parsley and serve over spaghettini pasta cooked al-dente. 

Add capers as a garnish. 

* Look for the Italian brand Unico or Pastene tuna. There is also another brand called TONNINO which is sold in glass 6.7 oz jars. It is excellent and I prefer this tuna to canned tuna. 

Italian Tomato Sauce

This recipe is from a cooking school in Trastevere, Rome. 

It is a fresh, easy recipe. 

You will need to have a food mill to press the tomatoes through. A worthwhile investment when you taste this pure sauce.  It's great with ravioli, pasta or as a pizza sauce. 

Ingredients: 

1 kg (2 lbs) of red ripe Roma or plum tomatoes 

1/2 red or gold onion 

10 fresh basil leaves 

1 stalk of celery 

1 carrot 

3 tbs extra virgin olive oil 

salt & pepper to taste 

Method: 

Put the olive oil in a pot on the stove. Cut all the vegetables coarsely and place in the pot.

Put it on high heat until it begins to boil, then cover with a lid, add salt and pepper lower the heat.  Cook 30-40 minutes over low heat - always covered.  Cool slightly and then pass the sauce through a food mill. This will take out the seeds and skins.  Put the strained sauce back on the stove and simmer for 15-20 minutes till it thickens.  the result is a soft tomato puree. Serve over any pasta or vegetables - add parmesan or vegan cheese and fresh basil.

Honey Mustard Sauce

Ingredients

1 cup mayonnaise
1/4 cup prepared yellow mustard
1/4 cup Dijon mustard
1/4 cup honey
1 Tbs lemon juice

Method

Mix all the ingredients together in a glass bowl. 
Cover and chill. This sauce will keep about one week.
Use with Crab Cakes or any seafood.

Cranberry Orange Sauce

Makes 1 cup (Recipe can be halved).

Ingredients

1 ½ cups of fresh or frozen cranberries*

½ cup of water

½ cup sugar

Juice of one orange

1 tsp of grated orange rind

¼ tsp cinnamon

¼ tsp ground ginger

¼ tsp ground cloves

Adjust spices to your liking. 

You can use 3/4 - 1 tsp of pumpkin pie spice in place of the 3 spices listed. 

 Method

Boil the water, orange juice and sugar together for about 5 minutes or until
the sugar is dissolved. 

Add the cranberries and simmer about 5 minutes stirring occasionally.

Remove from heat and stir in cinnamon, ginger and cloves, or pumpkin pie spice,  and orange rind.

Mash with a potato masher.   Put in a jar or serving bowl. Cool & serve.  

The sauce will thicken when it cools.

You can store the sauce in jars.  It will keep in the fridge for a few months.

This sauce is not just for turkey.  It goes well with chicken, duck and pork. Or, you can drizzle some on vanilla ice-cream. 

* Cranberries can be frozen for 8 - 12 months.