Category Archives: Sides

Black Bean and Edamame Salad

Do you go through stages with food? I tend to eat the same meals over and over again for months on end, then suddenly the food I am eating changes to something different and I eat that over and over for months and the cycle repeats. Last Spring when I embarked on my new food journey I found Clean Eating Magazine and quickly fell in love with the whole food recipes.

As I was browsing through the recipes I was drawn to a photo of a black bean and edamame salad in the gluten-free recipe section. I can eat edamame right out of the shells by the handful so imagine my delight upon finding this recipe. I scanned the ingredients for the salad, I loved both the salad ingredients and the simple dressing.

Black Bean & Edamame Salad | herbivoretriathlete.com

Black Bean & Edamame Salad
Serves 4 | 12 minutes

Adapted from Clean Eating Magazine (March 2012)

Ingredients:

  • 1 can (15 ounces ) unsalted black beans, drained and rinsed
  • 1 cup fresh or frozen shelled edamame, thawed
  • 1 small yellow bell pepper, seeded and diced
  • 1/2 cup chopped fresh cilantro
  • 1/3 cup diced red onion

Dressing:

  • 1 and 1/2 tablespoons Nutiva Hemp Oil
  • 2 cloves garlic, minced
  • 2 tablespoons fresh lime juice
  • 2 tablespoons apple cider vinegar
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon fresh ground black pepper

Black Bean & Edamame Salad | herbivoretriathlete.com

Method:

In a medium bowl, combine beans, tomatoes, edamame, pepper, cilantro and onion. In a small bowl, whisk dressing ingredients until combined. Drizzle over top of bean mixture and toss to combine. Serve immediately.

**The original recipe calls for fresh mozzarella, grape tomatoes, and a small Anaheim pepper. If you like some heat to your food, feel free to substitute the red bell pepper for the Anaheim pepper. Also, if you eat dairy, the mozzarella would be a delightful addition!**

Nutritional Bonus: Edamame are a great source of protein and fiber; just 1 cup of soybeans packs almost 16 grams of protein and 8 grams of fiber!

Black Bean & Edamame Salad | herbivoretriathlete.com

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Master Recipe: Reductions

Wait! Don’t let the word ‘reduction’ scare you away, it’s one of the easiest techniques to mater and will help you create deeply flavorful sauces for all kinds of dishes.

You simply start with a seasoned liquid, anything from balsamic vinegar to broth, boil it down to a fraction of its volume, and you’re done! What you will have is a concentrated sauce that’s naturally thick and redolent with flavor.

master recipe:
SAVORY REDUCTION
_________________________________________________
1) Sauté 1/4 cup chopped onion, green onion, and/or celery, plus 1 teaspoon ginger and/or garlic (optional) in 1 to 2 tablespoons oil or butter over medium-low heat until golden brown.
2) Add 1 cup broth, wine, or fruit or vegetable juice, plus fresh or dried herbs (sprigs work well) and/or spices.
3) Boil mixture, uncovered, until syrupy and reduced by at least half.
4) Strain, and discard solids.

Here’s a few reductions to get you started:

Demi~Glace
2 teaspoons olive oil
1 leek, chopped
1 medium carrot, finely chopped
1 stalk celery, finely chopped
1 and 1/2 tablespoons all-purpose flour
1 tablespoon tomato paste
4 cloves garlic, minced
4 cups vegetable broth
1 cup dry red wine
1/4 cup dry sherry
6 whole peppercorns
4 sprigs thyme
2 bay leaves

To make Demi~Glace: Heat oil in Dutch oven over medium-high heat. Add leek, carrot, and celery; sauté 10 minutes. Stir in flour; cook 2 minutes, or until flour begins to brown. Add tomato paste, garlic, broth, wine, and sherry and simmer 3 minutes. Add remaining ingredients, bring to a boil, then reduce heat to medium-low, and simmer 30 minutes. Remove from heat, and cool 30 minutes. Strain mixture through sieve, and discard solids.
**Demi-glace is a classic French brown sauce with hundreds of uses, it can be spooned over roasted-vegetable dishes or used to flavor soups.**

Balsamic~Agave Drizzle
1 cup balsamic vinegar
1 tablespoon plus 1 and 1/2 teaspoon agave
3 allspice berries
3 whole peppercorns
1 sprig fresh rosemary

To make Balsamic~Agave Drizzle: Bring vinegar, 1 tablespoon agave, allspice, peppercorns, and rosemary sprig to a boil in small saucepan. Reduce heat to medium-low, and simmer 10 minutes, or until reduced to 1/2 cup. Remove rosemary sprig and spices; stir in remaining 1 and 1/2 teaspoon agave.
**Gastrique is a culinary term for the reduced balsamic sauce, it can be drizzled it over parsnip fritters.**

Lemongrass~Orange Reduction
2 teaspoon toasted sesame oil
1 large shallot, finely chopped (about 1/4 cup)
1 tablespoon minced fresh lemongrass
1 tablespoon minced fresh ginger
2 cloves garlic, minced
1/4 teaspoon freshly ground black pepper
3/4 cup orange juice
1/2 cup vegetable broth
1 and 1/2 tablespoons tamari

To make Lemongrass~Orange Reduction: Heat oil in skillet over medium-high heat. Add shallot, lemongrass, ginger, garlic, and pepper; sauté 3 minutes. Whisk in juice, broth, and tamari. Reduce heat to medium-low and simmer 5 minutes, or until slightly thickened.
**This bright citrus sauce makes a tasty topping for roasted squash.**

master recipe:
SWEET REDUCTION
__________________________________
1) Combine 1 cup juice, wine, or balsamic vinegar
and 2 to 8 tablespoons agave, sugar, or maple syrup in small saucepan.
2) Add herbs (rosemary, thyme, lavender, and lemony
herbs are good choices) and/or spices (cinnamon,
nutmeg, cloves, vanilla).
3) Boil mixture, watching it closely to prevent
scorching, until syrupy and reduced by at least half.
(Sweet reductions will thicken as they cool.)
4) Strain, and discard solids.

Spiced Zinfandel Syrup with Fruit Compote
3 cups dry red wine
1/3 cup sugar
1 cinnamon stick
1/2 vanilla bean, halved lengthwise
16 whole pitted prunes or dried plums
16 whole dried figs
16 whole dried pitted apricots
1/4 cup dried pitted cherries

Bring wine, 1 cup water, sugar, cinnamon stick, and vanilla bean to a boil in large saucepan. Add prunes, figs, apricots, and cherries, and bring to a boil. Reduce heat to medium-low, cover, and simmer 1 hour. Cool. Remove cinnamon stick and vanilla bean, and chill 3 hours.

Other Master Recipe Posts:

{Source: Vegetarian Times, October 2012}

Weekly Rewind~Easter Edition

easter rewind

Are you excited for Easter weekend? I know my kids sure are! This week’s rewind is all about Easter. I’ve included both vegan foods as well as some other cute stuff I found around the internet. For even more Easter themed fun, check out my Easter Pinterest Board!

Easter-Zombie

How cute is this guy? This zombie-style Easter bunny plush by HenryStMartin is a humorous addition to your Easter collection. You buy the zombie plush separately, but to add an Easter holiday touch to it, you can buy the zombie’s costume for $12 + shipping.

Easy-Easter-Hats

Super cute, super easy hats for your kids (or kid at heart)! Head on over to One Perfect Day for complete instructions and a free template!

peanut butter egg

Who doesn’t love chocolate and peanut butter? Check out this awesome vegan peanut butter egg from Sjaak’s Organic. Yum, yum!

bunny

Look, it’s a vegan bunny and eggs! Allison’s Gourmet doesn’t disappoint with this adorable vegan chocolate bunny speckled with rice crisps and flavored solid chocolate eggs.

savory-shortbread

These savory herbed shortbread with pesto filled thumbprints from Glue and Glitter sound like the perfect Easter appetizer to me.

avocado-soup

Avocados are a staple in all vegan diets and this Chilled Avocado Soup from She Knows Vegan looks amazing!

lasagna

I don’t think that lasagna is a traditional Easter dinner but it should be! This Vegan Lasagna with Basil Cashew Cheeze from Oh She Glows is incredible! My omnivore family devoured the whole pan.

risotto

I’ve always been intimidated by risotto, especially after watching Hell’s Kitchen and hearing Gordon Ramsay yelling at the chefs every. episode. that the risotto is CRAP! However, Jackie from Vegan Yack Attack assures me that this Asparagus Portabella Risotto is not to be feared.

miso tempeh

I think every vegan eats tempeh or tofu on a fairly regular basis, so Easter should be no different. These Miso Tofu or Tempeh logs from Kathy Patalsky look mighty tasty to me.

cake

We can’t have a complete Easter without delicious desserts now can we? Isn’t this cake gorgeous? The original post is in Finnish so some of the ingredients are probably hard to find in the States, but I fell in love with the photos, so here is the cake!

cinnamon cheesecake bars

These Cinnamon Swirl Caramel Cheesecake Bars from Chef Amber Shea should not even be legal! Seriously.

What are your plans for Easter? Do you have an Easter Egg hunt? Do you host a big brunch or dinner for your family?

Tabbouleh

Last year when I first ventured into the vegan lifestyle I bought a bag of bulgur wheat on whim during one of my trips to the grocery store. It sat in my pantry for several months, I just didn’t know what to do with it.

Tabbouleh // Herbivore Triathlete

One day during the summer I came across a recipe for tabbouleh that caught my eye. I decided to try the recipe and it was a hit with both my oldest daughter and myself. I made the tabbouleh as written a couple of times, but the amount of olive oil the recipe called for just did not sit well with me. Then summer turned into fall and winter and tabbouleh is such a fresh summery meal to me that I didn’t give it much more thought.

Tabbouleh // Herbivore Triathlete

On my birthday my family took me out to dinner at a local natural eatery called Alladin’s. It was a favorite of mine during my high school vegetarian years so I knew it was a great choice for my birthday dinner celebration. As I was browsing the menu my oldest daughter pointed out that one of the appetizers was tabbouleh! It was served with pita bread and sparked my memory of how much I enjoyed this dish over the summer.

Tabbouleh // Herbivore Triathlete

Shortly after my birthday dinner I came across a tabbouleh recipe on one of my favorite vegan blogs, Oh She Glows. I knew it was time to re-make my beloved tabbouleh recipe with less oil and fall in love all over again.

Adapted from: Oh She Glows

Makes 2-3 cups

Ingredients:

  • 1/2 cup Bulgur Wheat (can substitute another grain if you’d prefer)
  • 2 cups vegetable broth
  • 2-3 cups fresh Italian, chopped finely
  • 1 tomato, chopped
  • 1/2 cucumber, chopped
  • 1 small carrot, chopped finely
  • 2 green onions, chopped
  • 1 clove garlic, minced
  • 1/4 cup fresh lemon juice (I had no lemons and used the bottled stuff, it worked fine)
  • 1-2 tablespoons extra virgin olive oil
  • Kosher salt and black pepper, to taste

Tabbouleh // Herbivore Triathlete

Method:

1. Place vegetable broth in a medium sized pot and bring to a boil. Add in the Bulgur wheat and reduce to simmer for about 20 minutes, or until tender.

2. While the bulgur wheat is simmering, chop all the vegetables and place into a large bowl. Once the bulgur wheat is cooked go ahead and add it into the bowl. Pour on the lemon and extra virgin olive and stir well. Season with salt and pepper to taste.

3. The tabbouleh may be eaten right away, but the flavors will intensify if allowed to sit in the refrigerator for at least 30 minutes.

**Tabbouleh will keep in the fridge in a covered container for up to 5 days.**

Tabbouleh // Herbivore Triathlete

Master Recipe: Vinaigrette

I love a good homemade salad dressing, don’t you? For a smooth sauce that clings to leafy greens and has the right balance of creaminess and tang, follow the master vinaigrette recipe below. Feel free to play around with the basic ratio using different acids, binders, flavoring, and oils. There is no limit to the endless and tasty possibilities!

When you blend vinaigrette ingredients, an emulsion is created that suspends droplets of acidic liquid in the oil. Sooner or later, the vinaigrette will separate, but a binding ingredient such as mustard can slow down the process to keep the dressing blended longer.

master recipe:
VINAIGRETTE
________________________________________________
Combine1 part vinegar (or another acidic liquid, such as citrus juice)
with
1 teaspoon mustard.
Whisk, shake, or blend  3 parts oil
into vinegar mixture. Toss with salad.
Use about 1/4 cup vinaigrette for every
6 to 8 cups salad.

basic-vinaigrette // www.herbivoretriathlete.wordpress.com

{Source: My Recipes}

Here’s a few vinaigrettes to get you started:

Walnut~Tarragon Vinaigrette
2 tablespoons cider vinegar
1 tablespoon Dijon Mustard
4 tablespoons olive oil

2 tablespoons walnut oil
1 teaspoon dried tarragon
1/2 teaspoon salt, optional
1/4 cup finely chopped shallot or red onion

Miso Dressing
1 tablespoon lemon juice
1 and 1/2 teaspoon miso paste
3 tablespoons grapeseed or canola oil

Cracked Pepper Vinaigrette
1 tablespoon orange juice
1/2 teaspoon red or white wine vinegar, optional
1/2 teaspoon cracked pepper
1/2 clove garlic, minced
1 and 1/2 tablespoons grapeseed or canola oil
1 and 1/2 tablespoons olive oil
1/4 teaspoon salt, optional

Peanut~Lime Vinaigrette
1 tablespoon lime juice
1 tablespoon creamy peanut butter
2 tablespoons grapeseed or peanut oil
1 tablespoon toasted sesame oil
1/4 teaspoon salt, optional

Balsamic Vinaigrette
1 tablespoon balsamic vinegar
1 tablespoon whole-grain Dijon mustard
3 tablespoons olive oil
1/4 teaspoon salt, optional

Wasabi Vinaigrette
1 tablespoon white rice vinegar
1 teaspoon wasabi paste
3 tablespoons grapeseed or canola oil
1 and 1/2 teaspoon minced gari (pickled ginger)
1/4 teaspoon salt, optional

{Source: Vegetarian Times, September 2012}

What’s your favorite kind of dressing? Do ever make your own at home? I like to keep mine simple and play around quite a bit with different combinations.

Simple. Easy. Delicious. Oven Roasted Asparagus

One of my favorite ways to prepare veggies is to roast them! You can roast pretty much any veggie and have it turn out delicious I think, plus it’s super easy! One of my very favorite roasted veggies is asparagus. I usually make roasted asparagus for Christmas dinner, but it’s great any time of the year!

Ingredients:

  • 1 bunch Asparagus
  • 4 Tablespoons (up To 5 Tablespoons) Olive Oil
  • Kosher Salt To Taste
  • Freshly Ground Black Pepper, To Taste

Directions:

  1. Preheat oven to 425° F
  2. After you wash the asparagus thoroughly, stack a bunch together and chop off the tough bottoms.
  3. Spread out the asparagus in a single layer on a rimmed baking sheet. Pat it as dry as you can.
  4. Drizzle olive oil all over the asparagus and then sprinkle the asparagus with kosher salt and freshly ground black pepper.
  5. Roast the asparagus for about ten minutes. You want the finished asparagus to still have a bite to it.

Simple. Easy. Delicious.

What’s your favorite way to prepare veggies? What’s your favorite roasted veggie?