Vegetarian Chili

Here's another recipe that I have seen (this one from Martha Stewart) that I have adapted to my taste in my quest to detox off of meat and animal products for two weeks.  This one is easy and can be prepared on the stove, or as I did, in an electric pressure cooker. Lots of flavor and textures, all important in helping us to not miss the fats and meat.

Ingredients (serves 6-8)

1 tbsp olive oil
1/2 medium yellow onion, medium chop
3 garlic cloves, rough chop
2 stalks celery, sliced
1 small zucchini, quartered and chopped medium
1 green or red pepper, medium chop
1 jalapeno pepper, seeded and chopped
1 1/2 tsp ground cumin
1 tbsp chili powder
1 tsp chipotle chili powder *(a little more heat)
coarse salt and black pepper to taste
3/4 cup tomato paste
1 14.4 oz can diced tomatoes and green chilies (Rotel is fine)
1 14.5 oz can pinto beans, drained
1 14.5 oz can black beans, drained
1 14.5 oz can diced tomatoes
1 cup low sodium vegetable broth
sprigs of fresh cilantro

Directions

If cooking on a stove top, heat the oil in the pot and toss in the chopped vegetables. Heat through till the onions are translucent, then spoon in the tomato paste.  Continue saute until the tomato paste turns a shade darker, about 5 or 6 minutes.  Stir frequently.

Now add the beans, diced tomatoes and spices, holding off on the salt until the end, when levels to taste can be tested. If the mixture is too thick add some broth to desired consistency and cover, and simmer over medium low heat for 45 minutes.  At the end test for salt.  Serve with a few sprigs of cilantro as a garnish.

If you are preparing this in a modern electric pressure cooker, heat the oil in the browning mode in the inner pan and saute the vegetables and tomato paste as above before adding the beans, tomatoes, spices and stock.  Again save the salt for the end, to prevent over-salting.  Cancel the browning mode and set the cooker to soup/stew and lock on the lid, following the directions of your specific pressure cooker.  Set the time for 15 minutes.  When time has elapsed carefully vent the pressure cooker and let steam escape.  Once you can open the lid check the salt level and ladle out to serve.

Vegetarian Stir Fry

This dish is easy to prepare from readily available produce and spices in the local grocery, and takes little time to cook once the vegetables are cut.  The biggest absence here is beef, chicken, pork or shrimp, but with the proper spices and textures of the vegetables, you won't really miss them, unless you are a dyed in the wool carnivore.  I will list the vegetables to be used, but it's possible to find frozen, all natural stir fry vegetables in a bag, which can save you much time.  Just thaw them under running cold water or in a microwave, then pat dry before adding them to hot oil.

Vegetarian Stir Fry (Serves 2, or 2 meals)

Ingredients

2 cups cooked brown rice, prepared ahead of time
1 tbsp peanut oil or grape seed oil (handles higher heat better)
1/2 cup yellow onions, medium dice
1/2 cup red bell pepper, medium dice
1 cup sugar snap peas, trimmed
1 cup broccoli florets
1 cup mushrooms (any variety) , sliced
1 cup water chestnuts, sliced
1 cup green beans, trimmed and cut into 2-inch pieces
2 stalks celery, chopped
1 tbsp fresh ginger, minced
3 cloves garlic, minced
1/8 tsp Chinese five-spice (very potent and can take over a dish)
1 tsp sesame oil
2 tbsp low sodium soy sauce
1 tbsp garlic chili sauce (not very hot)
1 cup vegetable stock (or chicken stock if you have none)
1 tsp cornstarch
Salt and pepper to taste
1 stalk green onion, chopped for garnish
A few sprigs of Cilantro, medium chop

Directions

Cut or prepare all vegetables first and set aside, along with a slurry of cornstarch and stock.  Heat the oil medium high to high, near the smoke point in a wok or large, heavy pan.  Add the sliced vegetables and move quickly in the oil until the onions are translucent, then add ginger, garlic, chili sauce, soy sauce and five spice powder, moving quickly. You don't want to overcook the vegetables.

Reduce the heat and add the cornstarch slurry.  Drizzle over the dish the sesame oil and mix thoroughly to insure the vegetables are evenly coated.  Salt and pepper to taste. It shouldn't need much salt.

Mound a cup of cooked brown rice on a plate and spoon the stir fried vegetables over it. Garnish with a little extra sauce, chopped green onions and chopped cilantro, if desired.

There is a lot of flavor and textures in this dish, which will help to disguise the fact that there is no meat. Many substitutions can be made. If you don't like cilantro, leave it out. You can add or substitute cauliflower, corn, green peas - or any vegetable you fancy. For those who want more spice, Thai chilies, red pepper flakes or Sriracha sauce can liven it up.  So many varieties and all delicious!

Vegetarian Low Fat Lentil Soup

 As usual I am behind in posting things things that I have experienced and would like to share with folks. This post is in reference to my annual meat-fat detox diet, which I do after Memorial Day, my birthday, and summer vacation trips.  The plan belongs to Dr.Ian Smith and his published Fat Smash Diet, in which he starts you out with a 9-day detox plan.

It's tough because those of us who love our meats, cheeses and carbs, sometimes to our detriment, have to work real hard to stay the course.  It does work, as long as you also do the daily physical exercise that the plan calls for, both in aerobic and strength training.

The plan calls for a strict elimination of any protein from animal sources in the first 9 days (Phase I).  It's a high fiber diet, with lots of fruits, vegetables, low fat yogurt and minimal grains allowed initially. No processed sugars as well. Phase II (3 weeks) and Phase III (4 weeks) adds back some meats, but advocates only lean animal protein.  It's also sensible; look if you have a slip or it's a special occasion don't fret, just get back on the program the next day.  There's no calorie counting, or points to stress you out.

The book has about 50 recipes, which I have used, but I have found several more from various sources, including this one for low fat lentil soup, which I kind of/sort of doctored up on the flavor end. I'll post other recipes in Phase I as I work on them this week.

Low Fat Lentil Soup

Ingredients

1 cup dry lentils, picked and washed
1 1/2 cups carrots, chopped
1 1/2 cups yellow onions, chopped
1 large zucchini, chopped
3 gloves garlic, minced
1 tsp olive oil (or tbsp of water, separated)
1 tsp dried basil
1 tsp dried oregano
1/2 tsp dried thyme
1 tbsp dried parsley
2 bay leaves
4 cups low sodium vegetable broth
1 1/2 cups water
1 14 oz. can diced tomatoes
dash red pepper flakes
salt and pepper to taste at the end

Directions

Rinse the lentils. Heat oil in a medium pot and sweat the vegetables and garlic.  If you want no fat in this preparation sizzle the vegetables in a little water until they are soft. Transfer the softened vegetables to the crock pot.  If you have an electric pressure cooker (as I have) with a slow cook feature, you can do all of this in the cooker bowl without having to use a pot to transfer out of.

Add the stock, water, spices and lentils to the crock pot, stir and cover.  Allow to cook on high for 5 hours, or low for 12 hours.  I don't salt and pepper the soup until the end, when it's easier to check for levels.  Also, if you wish to top with fresh herbs like parsley at the end, that would be a great addition.  Remove the bay leaves before serving, and enjoy!