Tag Archives: Vegetarian

Vegetarian TVP Beefy ‘Meatballs’

My friend Anne Marie and her little man Emmet were coming over today to hang out as their floors are being replaced in their home. I thought it might be nice to send my vegetarian friend home with some dinner as I’m sure her and husband Rick will be more inclined to move their furniture back in then cook a healthy meal. I scoured the internets to find a vegetarian ‘meatball’ that had a beefy flavour. I found one and decided to give them a try. They come from the blog A Vegan For Dinner  and due to her daunting request to reference her I thought it was in my best interest! 😉 “But this recipe is so fab, if I ever find out you stole it and didn’t give me credit, I will so figure out where you live and sign you up for weird sexual newsletters and/or incontinence catalogs through the mail. That’s a promise.”

These would be great with a simple tomato sauce over spaghetti or sweet and sour sauce over rice as she references. Anything with an asterix * beside it means I’ve either changed her recipe or made an addition to it. I’m hoping she won’t mind!?

Vegetarian TVP Beefy ‘Meatballs’

In a small bowl, mix:
1 cup hot water
1 teaspoon vegan Worcestershire Sauce
1 1/2 tablespoon ketchup
2 tablespoon soya sauce
2 tablespoon vegan beef bouillon
1 teaspoon onion powder
1 teaspoon garlic powder
1/2 teaspoon black pepper
*1 teaspoon paprika
1/2 teaspoon thyme
*1/2 teaspoon oregano
*1/2 teaspoon basil
*1 teaspoon red pepper chili flakes
*1/2 teaspoon fennel seeds (optional)

*Saute in olive oil till translucent: (I couldn’t help but add a little fresh onion and garlic)
1/2 minced onion
2 cloves garlic crushed

Then Stir In:
3/4 cup TVP crumbles
Allow to sit until cool. *I reheated liquid in microwave before adding TVP.

Vegans: Mix 1 Tbsp ground flax *or chia seeds with 3 Tbsp water. Beat with a fork, then lit sit until it begins to gel. Set aside.
*Vegetarians: Wisk up one egg.

In a large bowl, mix:
2 tablespoon cornmeal
1/2 cup rolled oats
3/4 cup breadcrumbs
2 tablespoon flour
3 tablespoon vital wheat gluten flour

When TVP mixture is cool, stir it into the dry ingredients along with flax/or egg and water/TVP mixture. Mix well and knead dough into a solid ball. *Let this rest for around 5 minutes and allow the gluten fibers to form and relax.

Shape into 32 “meatballs” and fry in oil until brown. Alternately, you can bake on an oiled pan at 375 degrees for 15-20 minutes. *I divided the dough into 4. Then each of those into 8 small balls. I placed the salt shaker in the picture so you can see how small they are. I also forgot to add the chili flakes so i sprinkled them on the balls after putting them on the cookie sheet for baking.

Use as you would any other meatball, like spaghetti or sweet and sour sauce. Do not allow the meatballs to sit in the sauce for an extended period of time; add close to the end of the cooking period, just long enough to heat thoroughly. *I grated a ton of mozzarella and fresh chopped Italian parsley on mine. I seriously couldn’t tell it was not meat. Great recipe Tracy!!



Filed under Meats, Vegan, Vegetarian

Gluten Free Vegan Italian Sausages & Patties

SO – were have I been? Well, I had a baby! Jonah Alexandra was born on an early April morning at home. We had a great water birth and Jonah is doing great. Sleeping through the night already. Looks like she’s going to be a good sleeper and eater!

So here’s another version of my Spicy Italian Vegan Sausages but without the wheat, so this makes them Vegan AND Gluten Free. Super tasty in a grilled bun with all the fixin’s or maybe used for breakfast sausage and gravy?

Gluten Free Vegan Italian Sausages & Patties

1 cup TVP (Textured Veg. Protein)
1/2 cup nutritional yeast flakes
1/4 cup sorghum flour
1/2 tsp xanthan gum
2 tbsp vegetarian chicken bouillon
2 tbsp granulated onion
1 to 2 tbsp fennel seed, optional
2 tsp coarsely ground pepper, preferably freshly ground
2 tsp ground paprika
1 tsp dried chili flakes, optional or 1/2 if you can’t handle heat
1 tsp ground smoked paprika
1/2 tsp dried oregano
1/8 tsp ground allspice (didn’t have and used Italian seasonings)
1/2 tsp salt
1 cup water
6 to 8 cloves garlic, minced or pressed
2 tbsp olive oil

Mix all of the dry ingredients well in a medium sized bowl.

Add wet ingredients and let sit for 5 minutes so TVP can absorb moisture. Form dough into patties or sausages.

Heat oil in a frying pan (enough so that the patties can ‘fry’).

Cook for around 3 to 4 minutes each side or until they are nicely browned and crispy.

Sauerkraut, Veganaise and Dijon and Deli mustard, melted Daiya cheese on a toasted bun… can’t go wrong. So good!


Filed under Meats, Sandwich, Vegan, Vegetarian

Meatless Chicken Nuggets

In my ongoing quest for meatless meals I decided to try to recreate one of my favorite junk snack foods – the chicken nugget. After seeing the Jamie Oliver special on how they are actually made (though I’m sure I already knew in some part of my brain) I have chosen to no longer eat them. I looked at a few online recipes and ended up with my own take on these tasty, crunchy little babies. I mostly just changed the spices and added salt. I find that not enough people out there visit the endless combinations of wonderful flavour that spices can offer to their dishes. So here they are – get out your dipping sauces!

Meatless Chicken Nuggets

15 ounce can of chickpeas, drained rinsed
1/2 cup textured vegetable protein (TVP)
1/2 cup vital wheat gluten
1 1/2 tablespoons Dijon mustard
1 1/2 tablespoons honey or agave
1 teaspoon soy sauce
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1 dash of thyme
1 dash oregano
1 dash cloves
1 dash paprika
1 teaspoon vegetarian chicken stock powder

1/2 cup non-dairy milk
1/2 teaspoon lemon juice
2 cups unsweetened corn flakes

Preheat oven to 350 F. Whisk non-dairy milk and lemon juice together until foamy with bubbles and set aside.

In a medium bowl, mash up the chickpeas with a fork or potato masher until coarse. (I ended up using my food processor and pulsed them a few times. You don’t want them to turn into a paste. Be sure they have a crumbly consistency.) Add in TVP, vital wheat gluten, spices and mix well.

Add mustard, honey, soy sauce and 1/4 cup water and mix with a fork or your hands. The gluten will start to firm up instantly. Knead for about a minute. Mold the mixture into nugget sized balls and set aside.

Pulse the cornflakes in your processor with a dash of paprika and 1/2 teaspoon of salt till they are just a little bit bigger bread crumbs. Re-whisk non-dairy milk and lemon juice. Dip nuggets into the milk mixture then press them into the flakes, coating each side.

Place them on a lightly greased pan or line with parchment paper. Bake nuggets for 10 minutes, flip and bake another 10-18 minutes, until nuggets are firm and crispy.

Serve with your favorite dipping sauce (I went with plumb sauce) and enjoy!


Filed under Meats, Vegan, Vegetarian

Roasted Onion & Garlic Parmesan Pizza

Have a date or important meeting tomorrow? Then DON’T make this pizza.
I’m getting into the swing of things now that we are all moved in, and by swing of things I mean something for dinner other than whatever noodle with sauce concoction I can squeeze out of my dwindling pantry supply. I’m a huge Napoletana style pizza fan. I love a thin crunchy crust with a minimal amount of choice ingredients. I’m not a fan of 2 inches of cheese hiding the flavor of crappy pepperoni on a 3 inch thick doughy crust (UNLESS I’m hungover – that’s a whole other taste profile). This pizza topping combo is easy to make and all ingredients can be prepared earlier in the day if you plan to make it for dinner. You of course need some time for your dough to rise, so keep that in mind. Please check out my easy easy pizza dough here. Double or triple the recipe depending on how many pies you want.

Roasted Onion & Garlic Parmesan Pizza
2 Medium Thin-Crust Pizzas


2 large yellow onions
1 bulb of garlic
Parmesan cheese (the real stuff)
Olive oil or Garlic Con Fit
Red pepper flakes
Salt n’ pepper
Arugula (optional)

Follow pizza dough directions here.
Heat oven to 425 degrees. If you have a pizza stone let it heat up for at least 10 minutes. Cut onions in half and chop the top off of the garlic bulb.





On a cookie sheet drizzle both with olive oil and season with salt and pepper. Turn onions chopped side down, leave garlic chopped side up. Place in the oven for 25 – 30 minutes. You’re house will smell amazing! Remove and let cool.

Squeeze garlic cloves out of their casings and crush/smear them with a knife. Chop onions into bite sized pieces and set aside.

Roll out dough. Place dough on parchment paper with a light dusting of cornmeal. Brush entire crust with olive oil or garlic con fit. Smear the roasted garlic onto the crust and lightly sprinkle some of the cheese.

Add onions and oregano. Top with finely grated cheese, red pepper flakes and salt and pepper.

Bake for 8 – 10 minutes or until you have the desired browning you like. The crust will be cracker like and crispy around the edges.

Top with arugula and drizzle with olive oil – and then? Enjoy! … … warning!!! do NOT go on a date the next day.


Filed under Pizza, Vegetarian

Toddler Food – Beety Yammy Cheesy ‘n Tomatoey Pasta!

The last few weeks have been a tad stressful. We moved, and for anyone that knows us that is not a simple task. Having a two year old that doesn’t really understand what is going on makes life that much more difficult – oh and the fact that I’m 7 months pregnant. In the process of the move I ran out of something that has been a  lifesaver for me – my toddler food baggies that i made up a month ago! Here’s a link to them all. I was resorting to Kraft Dinner at some points, as nothing was unpacked for cooking her something healthy. I quickly saw a change in her taste buds and anything healthy was quickly going out the window. Now that we are settled in I decided to spend some time making a crap load of the baggies again. I try to cram as many healthy veggies and protein into them as I can and this recipe is jammed packed with both!

Toddler Food – Beety Yammy Cheesy ‘n Tomatoey Pasta

32 Servings


Veggie Sauce

1 large can or bottle of your favorite tomato sauce
1 large beet
1 medium yam or sweet potato
1 medium onion
1 1/2 cups of frozen peas
2 cloves garlic
1/2 cup soft or medium firm tofu (optional)
2 packages of different pasta (rigatoni and penne)
olive oil
salt n pepper

Cheese Sauce

2 tablespoons butter
2 tablespoons flour
2 cups milk
1 1/2 cups grated cheddar cheese
salt n pepper

Heat oven to 400 degrees.

Chop up beets and yams into 1/2 inch cubes. Toss with a splash of olive oil and season with salt and pepper. Bake for around 30 minutes, checking half way through and tossing them around. They should start to caramelize and get golden when they are done. (Caramelizing the beets and yams will bring out the sweetness in these veggies)

Following instructions for pasta cook each bag/box separately in salted water. When pasta batch is done, drain and place in bowl and toss with a bit of olive oil to keep them from sticking together.

While veggies are roasting, dice onion and garlic. Saute in a tablespoon of olive oil on medium low heat till soft and translucent. Set aside when done.

Cheese Sauce:
In a medium saucepan melt butter. Add flour and whisk for around a minute. Slowly add milk, stirring till it thickens, then add more. After all the milk is added and the sauce has thickened, turn off the heat and add grated cheese. Season with a little salt and pepper.

In your food processor blend the beets and yams, peas, sauted onions and tofu. Add a little pasta water if it’s too chunky. Heat up your tomato sauce a bit in the pan you used for the onions.

Toss pasta with the tomato sauce and blended veggies, then add your cheese sauce.

Mix everything together really well and then separate into mini bags for freezing.

If the mixture seems to saucy, don’t worry. The pasta really absorbs a lot of the sauce. Give it a taste… nice and sweet, but packed full of goodness!


Filed under Pasta, Toddler Food, Vegetarian

Asparagus, Shiitake & Zucchini Risotto

Risotto has always scared me for some reason. As much as I love it rarely order it in restaurants do to the fact that so many of them make them the fast way with cream – and I’m lactose intolerant. I decided to try and make it the real way, which does involve some time and frequent stirring. You must use Arborio rice, which will turn creamy and amazing, unlike regular rice. It can be found quite easily. This recipe is changed slightly from this recipe.

Serves Four


5 cups chicken broth
1 cup water
1 pound asparagus (take off ends and cut into 1/4 inch thick pieces, leave tips 1 1/2 inches long)
1 tablespoon olive oil
1/4 cup butter
1 package of fresh shiitake mushrooms, cut into 1/4 inch thick slices
1 small zucchini julienned or sliced very thin
2 shallots, diced
1 1/2 cups Arborio rice
1/2 cup dry white wine
1/2 cup grated Parmigiano-Reggiano (or more to your taste)
salt & pepper

Bring broth and water to a boil in a 4-quart pot. Add asparagus and cook, uncovered 3 to 4 minutes. Place asparagus with a slotted spoon to a large bowl of ice and cold water to stop cooking, then drain and pat dry. Keep broth at a bare simmer, covered. Julien zucchini and set aside.

Heat olive oil and 1 tablespoon of butter in a medium sized saucepan over medium heat and saute mushrooms, until browned, about 4 minutes. Season with salt and pepper, then put aside into a bowl.

Cook onions in 2 tablespoons butter in saucepan over medium heat, until softened, about 3 minutes. Add rice and cook, stirring, 1 minute. Add wine and cook, stirring, until absorbed, about 1 minute.

Ladle in 1 cup simmering broth and cook at a strong simmer, stirring, until the liquid is absorbed, around 2 minutes. Continue simmering and adding broth, 1/2 cup at a time, stirring frequently and letting each addition of broth to be absorbed before adding next, until rice is just tender and looks creamy, around 20 minutes. (I had around 1 cup of broth left over that I saved for thinning and reheating risotto later)

Remove from heat and stir in 1/2 cup cheese, remaining tablespoon butter, and salt and pepper to taste.

Gently stir in asparagus, zucchini and mushrooms, then cover pan and let stand 1 minute. Plate and serve as soon as possible with remaining cheese sprinkled on top. A nice side salad would accompany this dish nicely!


Filed under Risotto

Vegan Rosemary White Wine Sausages

While making these vegetarian/vegan sausages I feel I have a slight advantage – I still eat meat! My palette is not easily convinced and i want a certain taste in my mouth if I’m going to eat a meat substitute. I’ve decide that if i ever choose to become a vegetarian at some point I will need a roster of amazing food to fall back on when I’m craving the real thing. I’ve seen quite a few people fail when they go cold turkey and I can understand why if you have no idea how to replace the things you once loved so much. So here is another meatless option for you all. They were VERY tasty. Give them a go?

Vegan Rosemary White Wine Sausages


2 1/4 cup Vital Wheat Gluten flour
1/2 cup nutritional yeast
1/4 cup white flour or chick pea flour
1 tablespoon of minced fresh rosemary
1 teaspoon nutmeg
1 teaspoon thyme
2 teaspoons black pepper
1 teaspoon marjoram
1 1/2 teaspoon salt
5 cloves of garlic minced
1 small onion minced
3/4 cup white wine
1 1/4 cup vegetarian chicken or vegetable stock
2 tablespoons soy sauce or Brags
3 tablespoons olive oil

In a skillet saute onion and garlic with 1 tablespoon of olive oil on medium low heat until soft and translucent.

Mix dry ingredients well in a bowl.In your food processor place cooked onions and garlic and add wine, stock, soy sauce and 2 tablespoons of olive oil and pulse until the big chunks are gone.

Slowly add to dry ingredients with a fork and softly mix till all of the dry mix is incorporated. The dough will have a light and fluffy consistency. If dough mixture is too dry, you can add another tablespoon of water if needed. It will feel quite fluffy and light, not dense like a bread or cookie dough. Knead around 10 times and then let dough rest for close to 5 minutes. Knead again 10 15 times and let it rest again.

Cut out pieces of foil and roll sausages into the desired size, twisting the ends off. you could also make patties out of them, whatever you prefer. I wouldn’t go over 1 inch in diameter.

Place in your steamer (I used my big pasta pot with my old school veggie steamer on the bottom. Just be sure to check that there is constantly water on the bottom while steaming. I had to add water several times). Steam for 30 minutes.

Remove after cooking and let sit for 15 minutes or so till you are able to remove the sausage from the foil. Let them cool down before rolling in plastic wrap. Pop them into the freezer and pull out as needed! Be sure to fry them up in a little olive oil to give them a nice crispy edge. These are wonderful with an egg and toast in the morning… Had some this morning and forgot to take a picture of it!


Filed under Meats, Vegan, Vegetarian