Archive for the ‘Semi-Whole Food Recipes’ Category


Really psyched to get the Cookin’ Up a Storm Sea Shepherd cookbook this week. So what better week to do a Beet Sheet theme? If you don’t have this book yet, I highly recommend it. Bonus: my five year old is really into looking at the pictures, picking out food he wants to try and most importantly looking at the pictures and asking lots of questions about the articles and graphics.

While Whale Wars might be a little much for small kids some fun alternatives are “Big Miracle” (2012). It’s definitely a favorite in our family.

So here’s this week’s sheet including web based alternatives if you don’t have access to Cookin’ Up a Storm either via Amazon, your local library or heck even someone in your local Vegan Meetup group.

The Beet Sheet 8

The Beet Sheet 8.001 The Beet Sheet 8.002


Glam Chowder and Vegan Goldfish Crackers

Make ahead for the week:

Cook the chick peas for the Un-Tuna salad and the black beans for the Bob Barker Bowls.

Make the dough for the Injera for Monday (you definitely have to make this ahead b/c it has to sit out for 24 hours).

Bonus make ahead: Make the Un-Tuna salad and store, Roast Potatoes for the bowls and store.

Prepare the tofu feta and store for the Greek Salad.


Dave’s Misir Wat from Cookin’ Up a Storm or this one from the Berbere Diaries Blog

Prepare the Injera from the dough you prepared yesterday or serve with Basmati Rice.


Un-Toona Melt:

Mash up approximately 2 cups of cooked chick peas, 1/4 cup finely diced red onions, 1/4 cup finely diced red onions. Mix in 1/2 tsp onion powder, 1/2 tsp garlic powder, 1/2 t prepared mustard, 1/2 cup vegan mayonnaise, 1/8 cup of fine chiffonade of nori sheets (optional), salt and pepper to taste.

Preheat oven to 350, assemble the tuna melt sandwiches open face style with one slice of provolone and toast for 10-15 minutes (keep an eye out because it depends on your oven).

Broccoli Hashbrowns:

Roast or par-boil 4 cups of diced potatoes. Stir fry with 2 T of olive oil, 2 cups of frozen broccoli and your favorite spice blend such as:

1/2 tsp cumin, 1 tsp garlic powder, 1 tsp onion powder, 1/2 tsp smoked paprika, a dash or more of cayenne pepper, salt and pepper to taste.

Add some thinly sliced red onion and sliced tomato to the sandwiches and serve with the broccoli hash.


Rockin the Boat Risotto and Fish Free Cakes from Cookin’ Up a Storm or use these web based alternatives Mushroom Risotto from Vegan Angela and Vegan Fish Cakes from Heather Nicholds.


Bob Barker Yum Bowls from Cookin’ Up a Storm or web based alternative Sweet Potato Buddha Bowl from Minimalist Baker.


Taste of the Sea Spaghetti and Sailors Delight Sausages or web based version Pasta Puttanesca from PETA and store bought vegan sausages.

Greek Sailor Salad also from Cookin’ Up a Storm or try this one from Veggie Challenge


Even-Keel Kabobs w/ Dipping Sauce from Cookin’ Up a Storm or web available alternative Pineapple Tofu Kabobs (add in a red and green pepper, button mushrooms, and red onions to the kabobs for some extra veggies).


Anything Goes Paella

Posted: February 21, 2015 in Semi-Whole Food Recipes



  • 1 medium green peppers, seeds removed
  • 1 red sweet pepper, seeds removed
  • 1 large tomato
  • 1 medium onions, peeled
  • 1/2 head of garlic, peeled
  • 1 cup cilantro leaves
  • 1/2 cup parsley leaves


  • 4 T olive oil
  • 1 medium onion, diced
  • 1 package sliced mushrooms or mushrooms of choice
  • 1 jar or can artichokes, drained
  • 1 bag of frozen tricolor pepper strips
  • white wine (optional)
  • 1 packet Goya Sazon Achiote (without salt)
  • 1-2 tsp Old Bay Seasoning
  • 2 cups cooking liquid (water or broth)
  • salt and pepper to taste
  • 1.5 cups white rice or white basmati rice
  • 1-2 Tbsp lemon zest
  • Lemon wedges
  • coarsely chopped parsley
  • 1/2 bag or 1.5 cups frozen peas
  • Soy Chorizo (recommended: Field Roast)

1. First, prepare the sofrito by pulsing all sofrito ingredients in a food processor.

2. Add 3 Tbsp- 1/2 cup of the mixture and 4 Tbsp olive oil to a large pot and cook briefly, add diced onions and cook until just translucent.

3. Add mushrooms cook until just becoming brown, add artichokes and frozen pepper strips. Optional- add a splash to 1/2 cup dry white wine at this step.

4. Add 2 cups water or broth (make allowances to this total liquid amount if adding 1/2 cup wine).  Add 1 sazon achiote packet and 1-2 tsp Old Bay Seasoning. Taste test for salt and pepper.

5. Add 2.5 cups long grain white or white basmati rice and 1-2 Tbsp lemon zest. Bring to a boil, cover and lower heat to a simmer. Cook for 30 minutes.

6. Meanwhile, slice and sear the soy chorizo in a cast iron pan, move to back of stovetop and keep warm.

7. When the rice has cooked for 30 minutes or is almost done, add frozen peas, cover again and cook 3-6 more minutes. Fluff with a fork, mixing in peas. Top with coarsely chopped parsley, a lemon wedge or two and serve with the seared chorizo.

Tofu Curry Pie

Inspired by a craving… I love the tofu curry pie from Dangerously Delicious Pies (D.C./ Baltimore based company). It’s amazing and worth the price tag. Still, I don’t usually have $30 bucks to throw at one meal so here is my best effort to create a more economical but equally tasty option. I originally thought this was a simple thai style curry in a crust. Not so! It definitely has a seriously groovy element to it with the smoked paprika and nooch (nutritional yeast). In fact, if you feel like up-ing the nooch go nuts.


1 prepared vegan pie crust (top and bottom)*

2 T coconut oil or vegetable oil

1 12 oz. pkg extra firm tofu, drained  and roughly broken into pieces

1-2 t salt or to taste

1/2 t pepper or to taste

1 small onion, chopped

scant cup frozen pepper strips

2 cups fresh green such as spinach, bok choy or small cuts of kale (optional)

4 cloves garlic, finely grated

1 (10 oz.) BPA free can light or full fat coconut milk

2 t curry powder

1/2 t smoked paprika

3 T nutritional yeast

1/2 cup cooked white or brown rice**

* I tried this with a whole wheat crust this time but definitely prefer it with a white flour crust. I think it’s really worth it to buy a premade vegan crust but if you make your own I’d strongly recommend making it well ahead, not the same night as the curry.

** make ahead on Sunday or purchase premade packet.


  1. Heat 1 T of the oil in a large skillet over medium-high heat. Add tofu cubes, season with salt and fry until golden on all sides, stirring occasionally, about 15 minutes. Remove to paper towels, and set aside.
  2. In the same skillet over medium heat add the other T of oil. Add the onion and cook until translucent. Add grated ginger, garlic careful not to burn. Add coconut milk, curry and reduce heat. Add smoked paprika and nutritional yeast. Add salt and pepper as needed. Return the tofu to the skillet. Add all veggies and rice. Slightly wilt greens and taste test again for salt and pepper.
  3. Preheat oven to 400°F
  4. Grease a 9 inch pie pan and assemble the tofu pie (bottom layer, tofu curry filling and top layer)
  5. Crimp pie edges with a fork and poke your choice of design in the top of the crust. I can’t seem to do anything but an “S” for my Mom’s maiden name. Lucky for her it happens to be the perfect pie crust letter!
  6. Bake for 45-50 minutes. Time can vary greatly depending on your oven, location, day of the week, etc. Just keep an eye out. I would start checking in the window at about 40 minutes.
  7.  Allow pie to rest for 10 minutes before cutting and serving.

Why is called cobbler, have you every wondered? After “adapting” this Native Foods recipe I started to feel like it must be related to the cobbling together of ingredients to make a delicious, warm dessert. I love when simple things seem decadent.

This is Native Food’s award winning Blueberry/Cranberry Pie recipe.

I went to make this pie one lazy snowy afternoon and found that the leftover pie crust I planned on using needed to be tossed. I didn’t have cranberries either so I figured… heck, cobbler! The basic ingredients, binders and the oat-pecan crumble topping is so fantastic. I don’t know if I will ever make the whole pie. Another bonus is that you can easily prepare this ahead on the weekend, stick it in the fridge without baking and pop it in the oven for a mid-week pick me up.