Perfect Polenta - Quick, Easy, and Vegan!

This is a very quick and simple version of the Italian classic. Granted, this is a major shortcut compared to the traditional method which takes an hour or more to cook. However, this version is still delicious and makes homemade polenta accessible for people who wouldn’t otherwise try it. As this is also a kid pleaser, many parents I know (including myself) have made this a staple in their repertoire. There are several ways to serve this, so you will want to read through this recipe entirely before you begin. A delicious variation (if you will be serving it as firm, pan-fried polenta) is to stir additions into the polenta while it is still creamy. Rosemary, fresh or roasted garlic, organic lemon zest, and sautéed, sliced mushrooms all work beautifully for this.

Creamy Polenta with Variations

Recipe from Radiant Health, Inner Wealth

1 cup dry polenta meal
3¼ cups water
2 tablespoons non-hydrogenated margarine
3 tablespoons nutritional yeast powder
¾ teaspoon sea salt (or less if you prefer)

1. Place the polenta and water in a medium saucepan and whisk (with a wire whisk or fork) to remove lumps. Cook over medium heat, whisking continually, until it begins to thicken. Stirring the polenta constantly will prevent it from spattering, clumping, and other forms of disorderly conduct.

2. Once it begins to thicken a bit, turn the heat down to the lowest setting your burner can manage. Continue to cook, whisking very often, until it is thick (usually about 5-10 minutes).
3. Stir in the margarine and allow it to melt. Once it has melted, mix it in well. Finally, add the nutritional yeast and salt. Stir the mixture until everything is well combined.

Serves 4-6; 30 minutes or under! GF/Blue (according to the health guidelines in my books)

To serve creamy style:

If serving the polenta immediately, it is delicious just plain. However, you can top it with tomato sauce or soy cheese. If desired, you may add just a little more water to the portion you will be eating as creamy polenta. If you are reserving some polenta to make “firm style,” do not add any extra water to that part.

To serve firm style:

Option 1: Place the cooked, warm polenta in plastic wrap and roll it up into a log formation (like you see in stores). After it has chilled in the fridge for several hours (or overnight) and become firm, it can then be cut into rounds. Sauté the firm polenta rounds in a little oil or margarine over medium heat until golden on both sides (about 3-5 minutes on each side).

Option 2: You can press the creamy polenta into a pan. Cover and refrigerate for several hours (or overnight). Once it has chilled and become firm, you can cut it into squares (or fun shapes using cookie cutters). Finally, pan-fry the shapes in a little oil or margarine until golden on both sides.

The Perfect Hummus Experience

Today, I've decided to share my beloved recipe for hummus perfection. My friends over at Sunshine Burger were asking how to make a really good, totally from-scratch hummus, so I just had to chime in with this recipe from my first book, Radiant Health, Inner Wealth.

Creamy Hummus with Variations

I fell in love with the flavor of this thinner, lemony hummus in college. The favorite lunch spot of everyone I knew was a café that served just this sort of hummus. I spent years trying to recreate it and finally discovered that the secret was to add enough lemon juice, tahini, and olive oil so that the end result would be unusually creamy and light tasting. 

Of course, if you prefer a thicker hummus you can simply omit the olive oil (or use less of it). If possible, refrigerate this for several hours (or overnight) before serving. This will give the raw garlic a chance to mellow and allow the flavors to become happily married.

1½ cups (one 15 oz. can) garbanzo beans (chickpeas), rinsed & drained*

2-3 medium cloves garlic, peeled
¼ cup raw tahini (sesame paste)
¼ cup plus 2 tablespoons fresh lemon juice
1 teaspoon sea salt (or less if you prefer)
¼ cup plus 2 tablespoons olive oil (regular or extra-virgin)*

In a food processor, blend the garbanzo beans and garlic cloves very well. Add the tahini, lemon juice, salt, and oil and process until fully emulsified and creamy. Refrigerate in an airtight container for up to ten days. For best results, allow to warm to room temperature before serving.

Makes about 2 cups of hummus; 30 minutes or under! GF/SF/Blue (according to the health guidelines in my books and Be Radiant program)

*For a lower fat hummus, reserve the liquid when you drain the beans. Use ¼ cup bean liquid (and 2 tablespoons oil) instead of the full amount of oil.

                                                               photo by Olga Eglite

Serving Suggestions:

Classic: Sprinkle the hummus with a little paprika and parsley. If you wish, drizzle some extra-virgin olive oil over the top. Serve with warmed pita wedges or crusty bread. Kalamata olives can also make an appearance here.

Falafel Burger: For a quick, delish falafel experience, place a Sunshine burger (falafel flavor) on a whole grain bun and slather with this creamy hummus. Top with sliced onions, lettuce, pickles, and tomatoes. You're welcome.

Hummus Wrap: Spread a tortilla generously with hummus. Top with all of your favorite fixings. I like to use chopped tomato, pickles, thinly sliced red onion, lettuce or spinach, fresh basil, kalamata olives, and cucumbers.

Greek Hummus “Pizza:” Please see the recipe for “Fresh Greek Delight” on page 135 of Radiant Health, Inner Wealth or check it out here on my blog. You won’t regret it.

Hummus with Zatar: Zatar is a tangy, unique, and delightful combination of sumac, thyme, and spices, and can be found in many health food stores (or online). You may sprinkle it over the hummus for a lovely and surprising flavor addition.

Lemon-Poppy Seed Muffins with Zesty Lemon Glaze

The most frequent thing I hear when serving these muffins is: "How can you possibly expect me to eat just one of these?" Luckily, these are much healthier than typical lemon poppy seed muffins due to the use of whole grains, flax, and animal-free ingredients.

This recipe is from my book, Radiant Health, Inner Wealth. (photo by Olga Vasiljeva)

Flegg (flax egg replacer)
2 tablespoons ground flaxseed (flax meal)
3 tablespoons boiling water

Dry Ingredients
2 cups whole wheat pastry flour
½ cup organic sugar
½ teaspoon sea salt
1 teaspoon each: baking powder and baking soda
3 tablespoons poppy seeds

Wet Ingredients
¾ cup nondairy milk
¼ cup each: fresh lemon juice, melted coconut oil, and pure maple syrup
1 heaping tablespoon minced or grated organic lemon zest
1 teaspoon vanilla extract

Zesty Lemon Glaze
¼ cup plus 2 teaspoons organic powdered sugar
½ teaspoon minced or chopped organic lemon zest
1 ½ teaspoons fresh lemon juice
⅛ teaspoon vanilla extract

1. Preheat the oven to 400° F. Whisk the flaxseed and boiling water together in a large bowl. Allow to sit for 5-10 minutes, or until gooey. Real gooey.

2. Mix the dry ingredients together in a medium bowl, using a whisk (or sifter) until thoroughly combined. Set aside.

3. When the flegg has become sufficiently gooey, add all of the wet ingredients to the flegg bowl. Stir the wet ingredients into the flegg mixture until well combined.

4. Next, add the dry mixture to the large bowl with the wet ingredients. Stir them together until well combined, but do not over-mix.

5. Spray a dozen muffin cups lightly with oil (or place paper liners in each cup). Pour the batter evenly into each muffin cup or liner.

6. Bake the muffins for 20-30 minutes, or until they are golden brown and a knife inserted in the center comes out clean.

7. After a few minutes, take a knife and go around the edges of each muffin to loosen them. Gently remove them from the muffin tin and place them on a cooling rack or plate.

8. To make the Zesty Lemon Glaze: Place the powdered sugar in a small bowl and sift or whisk it (if necessary) to remove any lumps. Add the zest, juice, and vanilla to the bowl and stir well to combine.

9. Once the muffins have cooled a bit, drizzle the glaze over them. Now, see if you can eat just one!

Makes 12 muffins; GF (with substitution)/SF/Blue (according to the health guidelines in my books)

Raw Cinnamon Rolls

These are one of my favorite recipes from my third book, Radiance 4 Life. They've been such a lifesaver on my travels! I love how they're so sweet and satisfying, yet devoid of any sweeteners (other than whole dried fruit). Enjoy!

Photo by Olga Eglite

Raw Cinnamon Rolls

Think of these as a quick, delicious, healthy alternative to packaged energy bars. Since they’re so nutrient-dense, just one little roll can be surprisingly satisfying!

▪ 1 cup raw walnuts

▪ ½ cup raisins

▪ ½ cup (packed) pitted dates (about 12 dates)

▪ 2 teaspoons cinnamon

▪ ¼ teaspoon each: sea salt and ground nutmeg

1. Place all of the ingredients in a food processor. Blend until well combined and very crumbly, but don’t over-blend—you want to retain some texture.

2. Pull out small pieces of the mixture and roll into 1-inch balls with your hands. These will store in an airtight container, refrigerated, for several weeks or more.

Makes 18 rolls (9 servings)/GF/SF/Green/R/F/30 Minutes or Under

♥ Superstars: walnuts, dates

5 Minute Vegan Buffalo Bites!

I was feeling mighty snacky yesterday and wanted something along the lines of the Vegan Buffalo Wings from my favorite vegetarian restaurant, Watercourse in Denver. Speaking of which, please do yourself a favor if you're ever in the Denver area and stop on by that place. Mmm mmm goodness!

However, I wanted a relatively healthy and uber-quick version of their yummy treat (they make theirs with breaded, deep fried seitan). This is what I came up with - it's a keeper in my book and I hope you enjoy it as well!

14 oz. container extra-firm tofu (use sprouted tofu if possible)
3 tablespoons non-virgin coconut oil

3 tablespoons tamari
1/4 cup hot sauce (a basic, inexpensive cayenne hot sauce works well)
1/2 cup cornmeal or dry polenta

1. Cut the tofu into 8 slabs and press with paper towels to remove excess moisture. Cut the tofu into strips, then into small rectangles (about 1/2-inch x 1-inch in size).
2. Heat a wok or large skillet over medium-high heat and add the oil.
3. Sprinkle the tamari and hot sauce evenly over the tofu.
4. Add the tofu to the skillet and sprinkle the cornmeal on top. Stir-fry immediately to coat the tofu evenly with the cornmeal.
5. Continue to stir-fry until the tofu is golden-browned on all sides, about 3-5 minutes. Serve plain, with additional hot sauce, or vegan ranch dressing for dipping. Yeah baybay!!

Serves 4
GF/Blue (according to the guidelines in my books)
30 Minutes or Under!

Tip: For the vegan ranch, I'd suggest using Vegenaise lowfat vegan mayo as the base - I love it because it's made with flax and olive oils (And it tastes great, despite being lower in fat!). If you need a recipe, check out this one from VegWeb - OR buy my new book next month! There's a recipe in it for "Guilt-Free Ranch Dressing" that's yum!

Fresh Greek Delight

This recipe from Radiant Health, Inner Wealth is guaranteed to please!

I first tried this dish in an innovative, family owned Greek restaurant. They, of course, used their own freshly made pita bread as the base. I have recreated this delicious, fresh, and very addictive entrée using pre-made pita bread (or a tortilla) as it’s much quicker and, thus, perfect for everyday eats!

Fresh Greek Delight

½ cup of your favorite hummus

Flat Bread:
One fresh pita bread round (or one 8-inch sprouted or whole grain flour tortilla)*

Toppings Per Flat Bread Round:
½ cup (lightly packed) baby spinach leaves
⅓ cup chopped tomatoes (roma, cherry, or grape tomatoes work well)
6 kalamata olives, pitted and sliced in half
2 tablespoons very thinly sliced red onion (several thin rings of onion)
1 tablespoon (packed) fresh basil, sliced into ribbons

Grand Finale: 2 teaspoons extra-virgin olive oil

1. Preheat the oven to 350° F. Place your pita bread (or tortilla) directly on a rack in the oven and allow it to become lightly browned. This should only take about 5-10 minutes.

2. Remove the flat bread from the oven and place it on your plate. Spread the ½ cup of hummus evenly over the top of it. Next, evenly distribute the spinach, tomatoes, olives, onion, and basil on top of the hummus. Drizzle with the additional olive oil and serve immediately.

Serves 1; 30 minutes or under! GF (with substitution)/SF/Blue (according to the guidelines in my books)

*If you are gluten intolerant, you may try a 100% sprouted grain tortilla or use a gluten-free tortilla.

Buddhaful Blue Skillet Cornbread

Oh yum. This is some friggin' good bread--a little sweet, a little rich, but oh-so-satisfying. This cornbread contains the ultra-healthy blue corn, which is higher in protein than yellow corn. Blue corn is also energy-building, supportive to the liver, and is more tri-doshic (an Ayurvedic term meaning "good for all body types") than yellow corn. Besides, nothing like a good soup and some homemade bread to satisfy your soul!




Flegg:
2 tablespoons flax meal (ground flaxseed)
1/4 cup boiling water

Wet:
1 tablespoon apple cider vinegar
1-1/3 cups nondairy milk
1/3 cup oil (non-virgin olive, melted coconut, or sunflower)

Dry:
1 cup each: blue cornmeal and whole wheat pastry flour
2/3 cup organic sugar (optional for sweet cornbread)
1 tablespoon baking powder
1/2 teaspoon each: sea salt and baking soda

1. Preheat the oven to 400F. Place a large iron skillet in the oven to warm it while you're making the cornbread.
2. Flegg out. How, you ask? Simply combine the flaxseed meal with the boiling water in a small bowl and stir. Set aside for at least 5 minutes, or until gooey.
3. In another small bowl, combine the vinegar and milk (this will become your "buttermilk"). The vinegar/milk bowl will also need to be in time out for five minutes - same as the flegg. They can talk amongst themselves if they get bored.
4. In the meantime, combine the dry ingredients in a medium bowl. Whisk or stir well, until thoroughly combined. Set aside.
5. Combine the flegg with the vinegar/milk mixture. Stir well, then whisk in the oil. Once the wet ingredients (and flegg) are very well combined, stir into the dry mixture. Combine well, but do not over-mix.
6. Remove the skillet from the oven (using good hot pads) and spray or coat lightly it with oil. Pour the batter into the skillet and smooth out the top. Bake for 25-30 minutes, or until a knife inserted in the center comes out clean. Enjoy!

Makes 10 servings/SF/Blue (but of course)
("Blue" is a health guideline that is used in Radiant Health, Inner Wealth)

Asian Asparagus Wraps

For my upcoming holiday potluck, I'll be making one of my most requested appetizers--these yummy, crunchy asparagus wraps. They're super easy to make and always, always a hit. Recipe from Radiant Health, Inner Wealth. 

Photo by Wanda, admin for the Vegan Peace forum.

Note: If you need some extra help planning your Thanksgiving meal this year, I've created a ten-course menu (the same one I'm using!), complete with recipes, a shopping list, and a timetable checklist to take the stress out of your holiday!!! You'll also receive the telecall link, so you can listen to the workshop, as an extra bonus! Click here for the deets. : )

Asian Asparagus Wraps

What an easy way to impress guests! These crunchy munchies will have people thinking you went all out, when actually they take only about 15 minutes to prepare. The key is to make sure you have very flavorful asparagus spears before wrapping them. In fact, they should taste a bit too flavorful as is, since wrapping them in the phyllo will “dilute” their flavor a bit.

3 large (or 6 small)* sheets phyllo dough, thawed (see page 42 for phyllo tips)

Overly Flavorful Asparagus:
12 thin (or 6 fat) asparagus spears, trimmed (see page 39 for tips)
2 teaspoons toasted (dark) sesame oil
1 tablespoon each: fresh lime juice and tamari, shoyu, or soy sauce
6 cloves garlic, minced or pressed

The End (Happily Ever After):

Non-hydrogenated margarine (or toasted sesame oil) for brushing**
2 tablespoons raw sesame seeds (preferably black)

1. Place the asparagus, sesame oil, lime juice, tamari, and garlic in a medium-large skillet. Sauté over medium heat, stirring often, just until the asparagus is bright green and barely tender. You will want them to be slightly underdone, as they will cook a little more in the oven. Remove from heat and set aside.
2. Preheat the oven to 400° F. Gently remove three large (or six small)* sheets of phyllo and set them aside. Immediately roll up the remaining phyllo dough in plastic. Place in another airtight plastic bag and put it back in the fridge.
3. If you are using three large sheets of phyllo, cut them in half width-wise to make six sheets.
4. Place one sheet of phyllo on a clean dry surface and brush it with margarine or toasted sesame oil (or spray it with oil**). Place two thin asparagus spears (or one fatty) at the bottom of the phyllo sheet, making sure to scrape some of the garlic and flavorings from the pan onto the asparagus. Roll the phyllo up and over the asparagus. Continue rolling up until you have a phyllo “cigar.”
5. Place it on a lightly oiled cookie sheet. Brush the top with more margarine or toasted sesame oil (or spray with oil). Sprinkle with some raw sesame seeds. Repeat this process with the remaining asparagus and phyllo.
6. Bake until golden brown, about 5-10 minutes. Be careful not to over-brown, as phyllo cooks very quickly. Serve immediately.

Makes 6 asparagus wraps; 30 Minutes or Under! SF (if using oil)/Blue (according to the guidelines in Radiant Health, Inner Wealth)

*If your 1 lb. package of phyllo dough contains twenty large sheets of phyllo, you’ll need to use three sheets. However, if your 1 lb. package of phyllo contains forty smaller sheets, you’ll need six sheets.

**You may instead spray the phyllo with oil, as it’s quicker and lower in fat. Of course, the more “buttery” and time consuming approach of brushing the phyllo yields a more intense, rich flavor.

Caramelized Banana Bliss Bombs

Caramelized Banana Bliss Bombs are one of my favorite desserts--they're easy to make, healthy, and really scrumptious. This photo was taken by Wanda, the administrator for the Vegan Peace Website. She's been making them often and says her kids just love them too! This is one of the 250-ish recipes from my book Radiant Health, Inner Wealth. I hope you love it too!


Caramelized Banana Bliss Bombs
Who would be interested in a dessert that is all at once healthy, elegant, easy, quick, and downright scrumptious? Me. And hopefully you!

Spiced Sauce:

One 12.3 oz. container of silken tofu (firm)
½ cup pure maple syrup
2 tablespoons oil (sunflower, melted coconut, non-virgin olive, or safflower)
¼ teaspoon each: ground cardamom and ground cinnamon
⅛ teaspoon sea salt

Flair:

1½ cups sliced strawberries
2 tablespoons crushed or chopped pecans (raw or dry toasted)

Bananirvana:

3 firm bananas (not overly ripe)
1 tablespoon sucanat or packed brown sugar
1 teaspoon vanilla powder (optional but delicious!)*
1 tablespoon non-hydrogenated margarine

1. In a blender, combine the tofu, maple syrup, oil, cardamom, cinnamon, and salt until very smooth and consistently creamy. Set aside (or refrigerate for up to a week).

2. Prepare the strawberries and pecans and set them aside.

3. Slice each banana in half lengthwise. Next, slice each banana half in half width-wise so that you end up with twelve banana segments that are each half of their original thickness and length.

4. Mix the sucanat and vanilla and lightly coat each banana segment evenly with the mixture. Alternately, you can throw caution to the wind and simply sprinkle the sugar and vanilla on each piece of banana.

5. Heat a very large skillet over medium-high heat. Add the margarine. When the margarine is melted, distribute it evenly over the pan.

6. Place the banana pieces in a single layer on the pan. Allow them to get nicely browned on the bottom (this should take well under 5 minutes). Gently flip them over with a heat proof spatula and allow them to brown on the other side. When both sides are gloriously browned and caramelized, turn off the heat.

7. To serve: Place the desired amount of sauce on a dessert plate. Top with three of the banana segments and garnish with some strawberries and pecans. Repeat for the remaining three portions. Serve immediately if you know what’s good for you.



Serves 4; 30 minutes or under! GF/Blue (according to the guidelines in Radiant Health, Inner Wealth)

Blueberry Streusel Cake with Lemon Icing

This heavenly cake will knock your socks off! To this day, it's one of my daughter's very favorites.

Recipe from Radiant Health, Inner Wealth

Streusel Topping:
¼ cup each: non-hydrogenated margarine (melted) and organic sugar (or sucanat)
¾ cup whole wheat pastry flour (or gluten-free all-purpose flour)
1⅛ teaspoons ground cinnamon
½ teaspoon baking powder

Cake (dry):
2 cups whole wheat pastry flour (or gluten-free all-purpose flour)
1 cup organic “white” sugar
2 teaspoons baking powder
1½ tablespoons finely chopped organic lemon zest
½ teaspoon sea salt

Cake (wet):
¼ cup oil (safflower, non-virgin olive, or sunflower)
2 teaspoons vanilla extract
1 cup nondairy milk
Berry Crucial: 2 cups fresh or frozen blueberries
Lovely Lemon Icing:
1¼ cups organic powdered sugar
1 tablespoon plus 2 teaspoons fresh lemon juice
½ teaspoon plus ⅛ teaspoon vanilla extract
⅛ teaspoon sea salt


1. In a small bowl, stir the streusel topping ingredients together very well until thoroughly combined and crumbly. Set aside.
2. Preheat the oven to 350° F. Combine all of the dry cake ingredients thoroughly, making sure to set any lumps straight.
3. Combine the wet cake ingredients very well in a separate bowl. Stir the wet mixture into the dry ingredients and combine well, but do not over-mix.
4. Gently stir in the blueberries. Lightly oil a 9.5 x 13.5-inch pan and spread the batter into it. Sprinkle the streusel evenly over the cake. Bake for one hour, or until a knife inserted in the center comes out clean. Allow the cake to cool slightly before icing it.
5. To make the icing, begin by removing any lumps from the sugar if necessary. You can do this with your fingers, a fork, or by pouring it through a strainer or sifter. Next, combine all of the icing ingredients together well, stirring with a spoon.
6. When the cake is slightly cooled, drizzle the icing evenly over the top. You can pretend you are Jackson Pollack if you like. Finally, cut the cake and get ready for a serious yum situation.

Serves 12; GF (with substitution)/Blue (according to the health guidelines in my books and Be Radiant program)