Hearty and Heart-Healthy Father’s Day Fare

Publié le par Isabella-Vegan-♥

 

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Hearty and Heart-Healthy Father’s Day Fare

He may be the world’s greatest dad, but he probably doesn’t always eat what’s good for him.

 

 On his special day, serve your dad updated versions of his old favorites—these will satisfy his taste buds without clogging his arteries.

 

We’ve known for a long time that the saturated fat and cholesterol in animal products are linked to heart attacks and strokes, but recent studies show that eating even as little as 3 ounces of meat a day can cause cancer.

 

You want your dad to be around for many Father’s Days in the future, so we’ve replaced the meat in these classic dishes with healthy vegetable protein.

 

For the adventurous dad, we’ve included a recipe for a spicy Indian dish that will leave him feeling invigorated enough to climb Mount Everest—even if his plans for the day only include a hike to the hammock.

 

 

1***Comfort Food Chicken’ Fried Steak With Biscuits and Gravy
 

*Serve with mashed potatoes.

 

Chicken-Fried Steaks'

 

Are you in the mood for a taste of the South? Then whip up this Southern specialty, and serve it with biscuits, gravy, and mashed potatoes.

14 oz. mock chicken (try Worthington’s Chickette)
1 cup flour
1/3 cup cornmeal
1 tsp. paprika
1 tsp. salt
1 tsp. ground black pepper
1/2 cup plain soy milk
4 Tbsp. vegetable oil
2 Tbsp. flour
1 1/4 cup mock chicken stock or vegetable stock (try Maggie’s Consommé)
2 Tbsp. fresh parsley, minced
Salt and pepper, to taste
1/4 cup nondairy cream

• Slice the mock chicken into small, round steaks.
• Pour 1/2 cup of the flour into a shallow dish. Pour 1/2 cup of the flour into a second shallow dish and add the cornmeal, paprika, salt, and pepper. Pour the soy milk into a third shallow dish.
• Dip the steaks into the soy milk and then into the plain flour. Dip into the soy milk again and then into the seasoned flour and cornmeal mixture.
• Add 2 Tbsp. of the oil to the heated skillet and cook 3 “steaks” at a time. Brown for approximately 2 minutes on each side or until thoroughly cooked. Transfer to a serving platter. Repeat with the remaining oil and steaks.
• Add the remaining flour to the skillet and cook for 2 minutes. Whisk in the stock and the parsley and season with the salt and pepper. Whisk the nondairy cream into the gravy. Remove from the heat when bubbling.
• Serve with warm biscuits topped with the gravy.

Makes 4 servings

 

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*Biscuits

 

These soft and flaky biscuits are great when served plain or when smothered with your favorite jams and jellies.

2 cups flour
3 tsp. baking powder
1/4 tsp. salt
1 tsp.
nutritional yeast flakes
1/3 cup Earth Balance margarine, softened (or any vegan margarine)
3/4 cup soy milk

• In a medium bowl, combine the flour, baking powder, salt, and nutritional yeast flakes. With a fork, blend in the margarine until crumbly. Add the soy milk and stir until well blended.
• Drop biscuit-size spoonfuls of the dough onto a lightly greased baking sheet. Bake at 450°F for 10 to 12 minutes or until golden brown.

Makes 8 biscuits

 

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 2***American Classic


Is your dad a “burger and fries” guy? Then serve him a healthy, gourmet vegan version of this classic meal.


Veggie Burgers

 Ancho Chili Vegan Mayonnaise
Baked Sweet Potato Fries

 

Veggie Burgers

 

3 Tbsp. olive oil
3/4 cup fresh corn kernels or frozen, thawed
6 mushrooms, finely chopped
2 scallions, finely chopped
1/2 red bell pepper, finely chopped
1 clove garlic, finely chopped
1 tsp. cumin
Dash cayenne pepper
1/2 cup chopped fresh spinach
1 carrot, peeled and grated
1 small potato, peeled and grated
1/4 cup silken tofu, blended until smooth and liquidy
Salt and pepper, to taste
1/2 cup fresh bread crumbs

• In a large skillet, heat 1 tablespoon of oil over medium-high heat. Stir in the corn, mushrooms, scallions, and bell pepper. Cook for 3 to 4 minutes. Add the garlic, cumin, and cayenne and cook for 30 seconds. Remove from heat and stir in the spinach. Add the carrot and potato and stir to combine. Add the tofu and season with salt and pepper. Stir in enough bread crumbs so that the mixture holds together.
• Shape the mixture into 6 burgers and place on a plate. Chill for 1 hour.
• Heat 2 tablespoons olive oil in a nonstick skillet and cook the veggie burgers until golden on each side.

Makes 6 burgers

 

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Ancho Chili Vegan Mayonnaise

Turn up the heat with this addictive vegan mayonnaise. Spread it on sandwiches, dip your veggies in it, or combine it with a little bit of vegetable oil for a spicy salad dressing.

4 ancho chilies, toasted, seeded, and finely chopped
3 Tbsp. white wine vinegar
1 Tbsp. vegetable oil
1/2 small white onion, minced
3 garlic cloves, minced
1 tsp. ground cumin
1 tsp. salt
1/2 tsp. ground black pepper
1/2 cup silken tofu
1 1/4 cups olive oil

• In a small bowl, combine the chilies and the vinegar and soak for 1 hour.
• Meanwhile, place the oil in a small, heavy skillet over medium heat. Add the onion and sauté, stirring occasionally, for 6 to 7 minutes, or until translucent. Add the garlic and cumin and cook for an additional 2 minutes, or until the garlic has released its aroma. Remove from the heat and cool to room temperature.
• In a large bowl, combine the vinegar-and-chili mixture with the salt, pepper, and tofu. With a balloon whisk, combine until completely smooth.
• Drizzle in the olive oil, very slowly at first, whisking continually until completely absorbed. Continue whisking until the mixture is emulsified.
• Transfer to a bowl and stir in the onion and garlic mixture. Cover and refrigerate for up to 1 week if not using right away.

Makes 1 1/2 cups

 

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Baked Sweet Potato Fries

Bored with plain old French fries? Whip up a batch of these sweet potato fries to serve with your veggie burger.

1 tsp. ground cumin
1 tsp. salt
1/2 tsp. ground cayenne pepper
3 large sweet potatoes
1 Tbsp. olive oil

• In a small bowl, combine the cumin, salt, and cayenne pepper. Set aside.
• Preheat the oven to 400°F.
• Peel the sweet potatoes and cut in half lengthwise. Cut each half into 6 wedges. In a large bowl, combine with the olive oil and the spice mixture. Toss until evenly coated.
• Place wedges in a single layer on a baking sheet and place on the middle shelf of the oven. Bake for approximately 30 minutes or until cooked through and edges are crisp.
• Serve immediately.

Makes 6 servings

 

 

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For the adventurous dad, a recipe for a spicy Indian dish that will leave him feeling invigorated enough to climb Mount Everest—even if his plans for the day only include a hike to the hammock.

 

Here : Makka Masala

 

This dish is delicious when served hot with rice or cold as a salad.

1/2 cup oil (olive or canola)
1 Tbsp. mustard seed
2 Tbsp. cumin seed
1 Tbsp. ajwan seed
2 large red onions, finely chopped
1 Tbsp. turmeric powder
2 Tbsp. finely chopped fresh garlic
2 Tbsp. finely chopped fresh jalapeño
1 14- to 16-oz. can coconut milk
1/2 cup lemon juice
1 tsp. salt
3 lbs. frozen or canned corn kernels
1/2 cup chopped cilantro

• In a large, heavy pan, heat oil and fry mustard seeds until they begin to pop. Add cumin and ajwan seed and heat for 2 minutes. Add onions and turmeric and fry for 5 minutes until onions are translucent. Add garlic and jalapeño, stirring regularly, and fry for several minutes. Add coconut milk, lemon juice, and salt. Add corn. Reduce heat to medium, cover, and cook until corn is fully heated and soft.
• Add cilantro just before serving and stir well. Serve hot with rice, or chill for a delicious salad.

Serves 4-6

 

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Publié dans RECIPES ♥

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