Healthy Protein Lunch: Chickpea Sandwich Spread (Vegetarian/Vegan)

I have been sending my better half to work with sandwiches lately. He left the land of scrubs, a fully stocked doctor's lounge, and the comfort of driving a truck to the world of 'Midwestern Ivy' academia--wear crisp shirts and khakis, pay $1.79 for a bad cup of coffee, and take the bus to work. And though he insists he's totally happy with peanut butter and jelly, I'm not happy with that idea.

So....the trick has been finding protein-filled sandwiches that would be safe at room temperature for a few hours (since he hadn't found the department fridge yet). Which usually means, something vegetarian--and to be exact, something vegan for a while. Can't risk anything spoiling and then having him get sick at work.

I read the helpful reviews for this chickpea sandwich spread online and was motivated to try it. After a few adjustments to the recipe (based mainly on what I had), we absolutely love it! It's right up there with this tofu sandwich spread. Both these sandwich spreads are just delicious! And would make creative pita pocket fillings.

This chickpea sandwich spread is also another great replacement for tuna fish. One reviewer said that a member of their family didn't know they weren't eating a tuna fish sandwich while enjoying this sandwich--it was just that good. A couple people used it as dip or stuffed tomatoes with it. I made a double recipe of this sandwich spread and was very glad because it was good as a thick dip with crackers dipped into it (ha). Even my in-laws enjoyed these sandwiches after a long travel day.

Give this spread a try. It's really very, VERY good! Imagine the possibilities you could do with the base of chickpea, vegan mayo and lemon juice!

VEGETARIAN CHICKPEA SANDWICH SPREAD
Adapted from www.allrecipes.com


Below is almost a double recipe--it makes about 6-8 sandwiches.

• 2 (15 oz.) cans chickpeas (also called garbanzo beans), drained and rinsed
• 3 stalks celery, diced (mine were on the smaller side)
• 4 green onions, chopped (you can use 1 small onion instead as the original recipe calls for)
• 1/4 cup, or less, vegan mayonnaise (such as Vegenaise--grapeseed variety is the best)
• Juice of about one lemon
• 2 tsp. dried dill
• 1/2 tsp. garlic powder
• Salt and pepper, to taste

1) Put the rinsed and drained beans in the bowl of a food processor and process a few times until the texture of the beans is a chunky paste. Because there is very little liquid, the beans won't process to a paste. In fact, you can add a little lemon juice or water to help the processing go smoother. Place the mixture in a medium-large sized bowl.

OR, 

In a medium to large sized bowl, just mash the (garbanzo) beans with the back of a fork until you get the texture you wish--a chunky paste.

2) Then, mix in the celery, onions, mayonnaise, lemon juice, and spices. Add a little water if more liquid is needed.

Store the filling in refrigerator. DELICIOUS!!!! And almost better the next day.

If anyone has any other great vegan/vegetarian sandwich filling ideas, please let me know!

BEST Tofu Sandwich Spread. Like A Fabulous Chicken Salad for Vegetarians.

I have been wanting to try this tofu sandwich spread recipe for years! Recently, my mother in law mentioned she had it at a relative's house and wanted to make it herself. That sealed it--she makes the best sandwich spreads.

We have been in an whirlwind of chaos with life lately and I haven't been in the kitchen as much as I'd like. This is part of the reason--been selling a house! And all the super not-fun stuff that goes with it....if another realtor never calls me again, it will be too soon.

In fact, after discussing this with my funny, honest girlfriends, I realized that the last thing I made for my family was veggie burgers (from a can!) and toppings for Costco frozen pizza--in addition to take out orders. Big fat FAIL in meal-planning. But hey, sometimes you just gotta survive (and let's be honest, I've never been a meal-planning kind of gal--that would require dirty discipline). But, finally this was something quick, easy, and do-able to make that could sort of make me feel like I'm providing for my family. Because I had to make up for the lemon split peas I made from this recipe that my daughter spit out and said, 'GROSS, MOM!' and for the last load of whites I turned pink. Check out the lint proof/shame--anyone else do this since college?

Anyway, we absolutely LOVED this spread! And I think even tofu haters would like eat this spread on a sandwich. It tastes a lot like chicken salad. I imagine it would be delicious served alone on a bed of lettuce for those who like to do low-carb diets, but I'm anxious to try it in a tortilla roll-up.  I think even your kids will eat it...mine was last seen happily munching this and watching Veggie Tales.

The recipe below has been modified based on reviews I read and personalized. What I found to be helpful:

1. Plan ahead--because you will need to freeze the tofu overnight. Something amazing happens when tofu is frozen and thawed--the texture changes considerably--more crumbly. I love to use it in lasagnas after it's been frozen. 
2. To make it vegan, use Grapeseed Vegenaise brand--you can find it at health food stores like Whole Foods. It's the best tasting mayonnaise I've ever had--you will not think 'vegan' when you have it in food. 
3. I used low-sodium soy sauce, and ended up needing to use more than 2 Tbsp. So, keep this in mind if using low-sodium soy sauce. I have not used Bragg's Liquid Aminos, but it may be a good substitute for the soy sauce.
4. This recipe is a great jumping off point for other add-ins. Feel free to add chopped fresh parsley or cilantro. Add curry powder if you prefer. I felt it absolutely necessary to use garlic powder. 
5. I added a little extra lemon juice and some pepper. Taste for seasonings.

TOFU SANDWICH SPREAD
Adapted from allrecipes.com

Makes 4-6 sandwiches (depending on how much filling you use)

• 1 lb. firm tofu (1 package)
• 1 1/2 stalks celery, finely minced
• 2-3 green onions, chopped (white and green parts)
• 1/2 cup mayonnaise 
• 2 Tbsp. soy sauce (maybe more if using low-sodium soy sauce)
• 2 Tbsp. fresh lemon juice
• 1/2 tsp. garlic powder
• 1/4 tsp. cracked black pepper

Drain the block of tofu. Wrap it in saran wrap or put it in a ziplock bag and freeze the tofu overnight. Then thaw it out--it's best to leave it out wrapped in paper towels to absorb the excess moisture. Squeeze out any moisture by hand--you can cut it into quarters to make it easier to squeeze out each section.

When the tofu has been dried out as much as possible, crumble it into a medium-sized bowl.

Add celery and green onion to the tofu. Stir in the mayo, soy sauce, lemon juice, and other seasonings until well blended.

Store leftover sandwich spread in the refrigerator.

Enjoy!

BEST EVER Coffee Cake: Blueberry, Lemon, Almond Crumb Heaven

This coffee cake is the BEST coffee cake I have ever made! I first made it years ago when my in-laws came to visit and it was the first time my mother in law asked for one of MY recipes! I always ask for hers! Anyway, it's not 'my' recipe--it's from a Cooking Light magazine from June 2005. And I made it again this weekend while my friend from college and her family came to visit. And Lila asked for the recipe too. We were talking about how there are people out there that don't give credit or share recipes and since neither of us are those types of people, the recipe is below for your enjoyment!

The texture of this moist coffee cake is crumbly and delicate. And the flavors of the blueberries, lemon, and almond are absolutely perfect together. It's the perfect side to a cup of coffee (or as dessert with a scoop of vanilla bean ice-cream). And one of my favorite recipes ever! A great weekend brunch item or a delightful treat to have if you're lucky enough to have afternoon tea!

BLUEBERRY LEMON (ALMOND) COFFEE CAKE
Adapted from Cooking Light

For cake:

1 1/2 cups all-purpose flour

2 tsp. baking powder

1/4 tsp. baking soda

1/2 tsp. salt

1/2 cup sugar

1/3 cup almond paste

2 Tbsp. chilled butter, cut into small pieces

1 large egg

1 Tbsp. lemon juice

3/4 cup fat-free milk

1 1/2 cups blueberries

2 tsp. grated lemon rind (I never measure-just use rind of a whole lemon)

Topping:

1/4 cup sugar

3 tablespoons sliced almonds, chopped

1 1/2 tablespoons butter, melted (light butter is fine)

1/2 teaspoon ground cinnamon

Preheat oven to 350°.

To prepare cake, lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, baking powder, baking soda, and salt in a small bowl, stirring with a whisk.

Place 1/2 cup sugar, almond paste, and 2 tablespoons butter in a large bowl; beat with a mixer at medium speed until well blended. Add egg and lemon juice, beating well. Add flour mixture and fat-free milk alternately to sugar mixture, beginning and ending with flour mixture. Fold in blueberries and rind. Spoon batter into a 9-inch square baking pan coated with cooking spray (I use an 8X8 inch pan and it always works out perfectly).

To prepare topping, combine 1/4 cup sugar and remaining ingredients in a small bowl, tossing with a fork until moist. Sprinkle topping evenly over batter.

Bake at 350° for 35 minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack.

Note: Almond paste is found in the baking section of the grocery store. (Don't substitute marzipan, which is sweeter and has a smoother texture.) If it is hard, soften it by microwaving at HIGH 10 to 15 seconds.

Makes approximately 12 pieces.

Greek Lemon Chicken with New Potatoes

I've made this several times and each time I love it even more. How is this possible? Maybe it has to do with the tart and salty taste combination--an absolute favorite of mine--or maybe because it takes care of carbs and protein all in one dish..not sure, either way, the credit goes to my friend Nancy. She featured it on her blog www.casualcuisine.blogspot.com. Thank you Nancy for this recipe that has become my favorite way to eat chicken (I've only changed the proportions slightly).

The tangy sauce is so delicious! You can use frozen chicken for ease and the chicken will come out tender and the potatoes crispy. This is one of my absolute favorite recipes! LOVE IT, LOVE IT, LOVE IT! It goes right next to my Moroccan chicken recipe (to be featured at a later date). Please try Nancy's recipe if you like feta or lemons.

Greek lemon chicken with potatoes also makes great leftovers. It makes a delicious dinner served with green beans and fresh tomatoes. Hope you love it as much as I do.

GREEK LEMON CHICKEN WITH NEW POTATOES

Serves ~6

• 5-6 chicken quarters (or chicken breasts)--I used 2 lbs. of lean chicken tenders 
• 4 lbs. redskin  (or new) potatoes, quartered or cut in bigger chunks
• 1/2-3/4 cup FRESHLY squeezed lemon juice
• 1/3 cup olive oil
• 1/2 Tbsp. salt
• 1 tsp. freshly ground black pepper
• 1 Tbsp. garlic, granulated (or about 4 small-medium cloves, minced)
• 1 tsp. paprika (smoked preferably)
• 2 Tbsp. oregano (I used fresh and LOVED the flavor)
• ~1/3 cup crumbled feta cheese--you can add more or less

Place chicken in deep baking pan (I used a large shallow baking pan and it seemed to work well also). Surround with potatoes. In a separate bowl, combine lemon juice, oil, salt, pepper, paprika, garlic, and oregano. Stir to combine all ingredients and drizzle mixture over chicken and potatoes.
Sprinkle the crumbled feta cheese over the chicken and potatoes.

Cover with foil and bake at 425 degrees for 1 hour. Remove foil and bake for an additional 1/2 hour to achieve a crisp light brown texture*. Serve hot.

*NOTE: Nancy said that even though she used frozen chicken, she still cooked the chicken at the same temperature and amount of time, and it was fully cooked and tender. But if your frozen meat is really thick, check for doneness (or about 170 degrees). If you need to cook it longer, place the foil back on it so the chicken does not get burnt.

My Favorite Lentil Soup

Back in my travel-for-work days, I stayed regularly at a beautiful Hyatt in Reston, Virginia. This hotel was surrounded by great restaurants and shops. Though I had my pick of what I could eat, the thing I wanted most to see after working late for several days, was a pillow. Fortunately, there was room service paid for by my company (bonus!). The healthiest thing on their menu was the lentil soup and I could not wait to get it! 

Since then, I have contacted the chef at the hotel to get the recipe. At first, it looked promising, but then nothing. Below is the recipe I came up with that mimicks the one I ate in Northern Virginia (to the best of my ability). It's VERY close to what I ate in Virginia and very good. I have tried other recipes--Heidi Swanson's recipe seemed good enough, but still wasn't as good (in my humble opinion). We just keep coming back to this one below for the last couple years. And I'm not sure I'm going to budge anymore.

Lentil soup is healthy comfort food at its finest....even my toddler can't get enough. A lot of people like to add potatoes in their soup--I don't--but you are welcome to add a diced potato in with the lentils. Also, if you are vegan, you can skip the Parmesan cheese. But the Parmesan cheese and zucchini are my 'secret' ingredients. And lastly, if you like, you can also add a big dollop of plain, fat-free, Greek yogurt in each plate when serving (in addition or instead of the Parmesan cheese).

LENTIL SOUP

Serves about 8

2 cups lentils, rinsed well

7 cups of water or chicken stock (I like to do half water & half vegetarian 'chicken' broth)
1 Tbsp. of olive oil (optional)
1 large onion, chopped
2 stalks celery, chopped
2 medium carrots, chopped
2 cloves garlic, minced
1 can diced tomatoes, un-drained (fire roasted are good too)
Salt and pepper, to taste
½ tsp. cumin
Few dashes of parsley
Few dashes of marjoram (optional)
Juice of one lemon, freshly squeezed
2 small-medium sized zucchini, finely chopped
½ cup grated Parmesan cheese. light Parmesan-style topping, or Vegan grated soy parmesan

Place washed lentils, chopped onions, celery, carrots, garlic, tomatoes, oil (if using) and spices in water and simmer, covered, for 1 hour. Taste. If the lentils still seem crunchy, continue to cook for 5-10 minutes more until they soften. Add lemon juice, zucchini, and parmesan cheese and let simmer for 5 more minutes.

Makes ~8-10 servings.

*Can be made in slow cooker-cook: Just add all ingredients (but cheese and zucchini) in the crock pot and leave heat on low for about 8 hours. Check the 'doneness' of the lentils and continue to cook until the lentils have softened. Add the zucchini & parmesan 15 minutes before soup is done.

Don't Look Sideways at These Sides-Vegetable Adventures

It's often difficult to find supporting actors (your side dishes) to the leads (your meats & proteins) that don't include cheese. Not that I have an issue with cheese--in fact, this household happens to believe that cheese deserves its own food group. However, we have just gotten back from a vacation and we need a break from rich food. I'm always looking for new ways to cook vegetables.

Here are three side dishes that don't make you feel like you are eating vegetables just to meet your daily quota.


ROASTED CAULIFLOWER WITH KALAMATA OLIVES


1 head of cauliflower, rinsed well and broken up into bite-sized pieces
2 cloves garlic, minced
2 Tbsp. truffle-infused olive oil
1 Tbsp. freshly squeezed lemon juice
1/2 tsp. salt
1/8 tsp. black pepper
1/3 cup pitted Kalamata olives, quartered
1/4 chopped parsley (optional)

Preheat oven to 375 degrees. On a large baking sheet, toss the cauliflower with the garlic, olive oil, lemon juice, salt and black pepper. Spread florets evenly on the baking sheet and roast for approximately 30 minutes or until the cauliflower begins to brown, stirring halfway through.

Add olives and continue to roast for 10 more minutes, or until the cauliflower is golden and the olives begin to shrivel.

Remove from oven, sprinkle with chopped parsley (if using) and serve immediately.

Makes approximately 4 side servings.

Note: This was very good! I suspect that some chopped hazelnuts or pine nuts thrown in with the olives at the last 10 minutes of roasting would elevate this dish to even greater heights.






SPICY SQUASH RIBBONS WITH ONIONS & PEPPERS

1/3 cup diced onion (approximately)
2 medium sized yellow summer squash
1/2 red bell pepper, thinly sliced
salt, to taste
1/2 tsp. crushed red pepper


Spray a medium sized frying pan with olive oil spray. Over medium heat, saute the onion until it becomes clearer--aproximately 3-5 minutes (being careful to watch that it doesn't brown).


Using a juliene peeler (click here to see what one looks like--this is the very one I have), carefully julienne the squash--taking care not to cut yourself. You may need to discard a lot of the middle portion of the seeded part of the squash.

Add the squash and red pepper to the sauteed onions and toss gently. Add the salt and crushed red pepper. Saute for a few minutes until the red pepper has softened and the onions start to turn a bit brown. At this point, take the squash off the heat as you want it to still have a bit of give to it when bitten into.

Serve while dish is warm. Makes approximately 4 side servings.

Note: This dish turned out wonderfully sweet & spicy--very spicy. Adjust pepper to your taste if you do not care for a lot of heat in your food.

GREEK-STYLE LIMA BEANS (adapted from Gourmet Magazine)


1 (10-ounce) package frozen baby lima beans
1 cup water
2 tablespoons extra-virgin olive oil
2 tablespoons chopped fresh flat-leaf parsley
1 tablespoon minced garlic
1/2 teaspoon salt
Crushed black pepper, to taste


Cook lima beans, water, 1 tablespoons oil, 1 tablespoon parsley, garlic, and salt in a 2-quart heavy saucepan, tightly covered, over moderate heat, stirring occasionally, until beans are tender, 17 to 20 minutes.

Season with salt and pepper and transfer to a bowl.

Serve sprinkled with remaining tablespoon parsley and drizzled with remaining tablespoon oil.

(Note: I skipped the extra olive oil drizzle in the picture above. These are absolutely delicious!)

All in all, we decided to make a meal out of these three with a veggie meat roast. These side dishes are another reason I don't believe you have to eat boring as a vegetarian. Hope you all enjoy them too.