| Ken's Page |
| P.O. Box 126 * Negaunee, MI 49866 * (906) 236-1279 * info@northernvegans.com |
I cook pretty simply - but healthy. I have created lots of home made dishes that taste great - but I almost never
measure the ingredients - that’s the fun of cooking as far as I’m concerned - just letting your creativity flow. The
following dishes are those I make quite regularly - enjoy. Click on recipe title for a printable copy.
Ken’s Pasta/Hummus Supreme
This will make about 3 Lbs. of pasta (a crowd pleaser portion).
1) In a medium or large sauce pan, cook one 16 oz package of pasta - I usually use rice pasta, but wheat or corn
works too.
2) drain the pasta - return it to the sauce pan, and stir in about three quarters cup olive oil while pasta is still hot.
3) add a 32 oz can of diced tomatoes - or better yet, fresh, canned, or frozen tomatoes from your garden or local
vendor. I’m guessing this would equate to 4 to 6 medium sized tomatoes - they need not be cooked. Make sure to
remove the skins if you use your own tomatoes.
4) slowly stir in about one cup dried hummus dip mix. (you can find this at most natural foods stores). note:
hummus dip that is pre mixed into a paste does not seem to work as well - try to use the powdered or dried stuff. As
you stir, you are hoping to achieve a paste-like consistency - like that of macaroni and cheese. If it is too dry, add
more olive oil or tomato - too wet - add more hummus. Add hummus slowly so it doesn’t clump together in the
pasta.
5) stir in a few healthy pinches of dried basil
6) salt and pepper to taste - this is one of those dishes you can season with almost anything - and add a variety of
seeds, veggies, etc. if you wish. It is filling and stays with you.
***
I eat a lot of pesto. Once it is made, it is a healthy, convenient meal. I stir it into pasta, spread it on bread, or even on
crackers. I often sprinkle some powdered hummus and nutritional yeast on it before eating. I usually make this in
the summer when my garden greens and fresh basil are readily available.
Ken’s Vegan Pesto
3 packed cups fresh basil leaves - remove from stem (cannot use dried basil for this recipe)
2 large cloves of garlic
one half cup of walnuts, pine nuts or almonds
three quarters cup (packed) fresh parsley (I usually use fresh chard, lambs quarters, spinach, or beet greens)
three quarters cup olive oil
one half teaspoon salt - more or less.
Combine everything in a blender - I find that adding the oil first helps the blending process. It should end up as a
smooth paste. You will need a strong blender - a cheapy won’t do the job - or you may ruin the motor.
note - because this is an oil based mix, it can be frozen in glass jars. Keep covered and refrigerated after thawing.
note - this mix won’t keep more than a couple weeks or so in the fridge, so freezing is necessary for longer storage.
***
The less processed your food, the better. This is why I eat a lot of veggies. Other than in salads, my favorite way to
make veggies is to bake them in the oven. This is a great winter meal - it’s hearty and helps heat the house with a
rich aroma.
Barb’s Baked Veggies
I usually use a metal cake or brownie pan with edges about one half inch high - but most any oven friendly pan will
do.
1) I like to start with a dollop (about 3 tbs.) of coconut oil in the pan. The larger the pan, the more oil you’ll need.
2) dice veggies - potatoes, squash, carrots, sweet potatoes, pealed broccoli stalks, beats, parsnips, asparagus,
brussels sprouts, egg plant, peppers, okra, shallots, rutabaga, scorzonera, salsify, tomatoes and onions. Use any
combo of these you wish. Don’t use greens (broccoli, spinach, kale, etc.) as they will dry out and get burned and
crispy. If you layer the veggies too thick, they will get soft and mushy. You want them to be about three quarters of an
inch thick or perhaps two layers thick depending on the veggies you use.
3) add water - to a total of about a quarter of an inch with the veggies in the pan. (the smaller you dice your veggies,
the less water you will need.
4) place in oven at about 400 to 425 d. f.
5) Check the veggies once or twice - stir or turn them so they don’t bake to the bottom of the pan. Add more water if
the water is almost gone and the veggies are not done.
6) when you think the veggies are three quarters of the way done, stir in dried basil and/or other spices/herbs if you
wish, and add chopped or sliced fresh garlic. Be generous - I like at least a few cloves of garlic - the larger your pan,
the more garlic you’ll need.
7) Your goal is to run out of water in the pan at the same time the veggies are soft and done. Some folks like their
veggies softer than others. Depending on your pan and oven, this will take about 45 min. + or -.
8) Eat these tender viddles with catsup, liquid aminos, soy sauce, or hot sauce. Could be served with rice or tofu.
***
Steamed Veggies
I steam a lot of my veggies. I use a simple metal steamer (found at most any department store) in a pan with water.
I often eat steamed veggies with rice or I steam potatoes with the veggies and top with liquid aminos or soy sauce.
***
Vegan Chili
2 cans crushed tomatoes (1 in basil garlic flavor if you can find it) or fresh garden tomatoes if you have them - with a
pinch of dried basil.
2 tbs. chili powder
1 tsp cumin
1 tsp oregano
Salt and pepper to taste
1 can white kidney beans
1 can red kidney beans
1 can black beans
1/2 regular size can vegan vegetable stock
Directions
Rinse beans before adding to pot. Add all ingredients into a large soup pot and let simmer on medium for 30
minutes to let flavors meld.
(I often use dried shell beans and soak them overnight - rather than using pre cooked canned beans.)
Nutrition Info per Serving (approximate)
Calories 261; Carbohydrates 48 g; Protein 14 g; Fat 2 g; Saturated Fat 0 g; Cholesterol 2 mg; Sodium 1481 mg;
Fiber 10 g
(Chili can be topped with nutritional yeast or powdered hummus
I love to make chili by letting it simmer on the wood stove on a cold winter’s day.)
***
The following chili recipe is fast and easy. When I make this chili, I usually modify it a bit depending on what I have
in the house. I also use dried kidney beans and soak them over night. I usually use coconut oil to fry with since it
stays more stable when heated. I also like to use my home grown tomatoes whenever I have some.
Quick n Easy Vegan Chili
Ingredients
2 cans red kidney beans, drained
1 can whole tomatoes packed in puree
1 green pepper, coarsely chopped
1 onion, chopped
5 cloves garlic, sliced or diced
1/2 tsp hot chili powder
Oil for frying
Salt & pepper to taste
Directions
Heat oil. Sauté peppers, garlic and onions until lightly brown. Lower heat. Add tomatoes, break up into chunks while
cooking. Add beans and seasonings. Simmer for 20 minutes. Serve over rice.
Notes: Very high protein, and filling.
Nutrition info per serving (approximate)
Calories 235; Carbohydrates 46 g; Protein 13 g; Fat 1 g; Saturated Fat 0 g; Cholesterol 0 mg; Sodium 953 mg; Fiber
10 g
***
One more tip - I almost always use toasted sesame oil on my salads. I find this far more superior tasting than most
any other dressing.
measure the ingredients - that’s the fun of cooking as far as I’m concerned - just letting your creativity flow. The
following dishes are those I make quite regularly - enjoy. Click on recipe title for a printable copy.
Ken’s Pasta/Hummus Supreme
This will make about 3 Lbs. of pasta (a crowd pleaser portion).
1) In a medium or large sauce pan, cook one 16 oz package of pasta - I usually use rice pasta, but wheat or corn
works too.
2) drain the pasta - return it to the sauce pan, and stir in about three quarters cup olive oil while pasta is still hot.
3) add a 32 oz can of diced tomatoes - or better yet, fresh, canned, or frozen tomatoes from your garden or local
vendor. I’m guessing this would equate to 4 to 6 medium sized tomatoes - they need not be cooked. Make sure to
remove the skins if you use your own tomatoes.
4) slowly stir in about one cup dried hummus dip mix. (you can find this at most natural foods stores). note:
hummus dip that is pre mixed into a paste does not seem to work as well - try to use the powdered or dried stuff. As
you stir, you are hoping to achieve a paste-like consistency - like that of macaroni and cheese. If it is too dry, add
more olive oil or tomato - too wet - add more hummus. Add hummus slowly so it doesn’t clump together in the
pasta.
5) stir in a few healthy pinches of dried basil
6) salt and pepper to taste - this is one of those dishes you can season with almost anything - and add a variety of
seeds, veggies, etc. if you wish. It is filling and stays with you.
***
I eat a lot of pesto. Once it is made, it is a healthy, convenient meal. I stir it into pasta, spread it on bread, or even on
crackers. I often sprinkle some powdered hummus and nutritional yeast on it before eating. I usually make this in
the summer when my garden greens and fresh basil are readily available.
Ken’s Vegan Pesto
3 packed cups fresh basil leaves - remove from stem (cannot use dried basil for this recipe)
2 large cloves of garlic
one half cup of walnuts, pine nuts or almonds
three quarters cup (packed) fresh parsley (I usually use fresh chard, lambs quarters, spinach, or beet greens)
three quarters cup olive oil
one half teaspoon salt - more or less.
Combine everything in a blender - I find that adding the oil first helps the blending process. It should end up as a
smooth paste. You will need a strong blender - a cheapy won’t do the job - or you may ruin the motor.
note - because this is an oil based mix, it can be frozen in glass jars. Keep covered and refrigerated after thawing.
note - this mix won’t keep more than a couple weeks or so in the fridge, so freezing is necessary for longer storage.
***
The less processed your food, the better. This is why I eat a lot of veggies. Other than in salads, my favorite way to
make veggies is to bake them in the oven. This is a great winter meal - it’s hearty and helps heat the house with a
rich aroma.
Barb’s Baked Veggies
I usually use a metal cake or brownie pan with edges about one half inch high - but most any oven friendly pan will
do.
1) I like to start with a dollop (about 3 tbs.) of coconut oil in the pan. The larger the pan, the more oil you’ll need.
2) dice veggies - potatoes, squash, carrots, sweet potatoes, pealed broccoli stalks, beats, parsnips, asparagus,
brussels sprouts, egg plant, peppers, okra, shallots, rutabaga, scorzonera, salsify, tomatoes and onions. Use any
combo of these you wish. Don’t use greens (broccoli, spinach, kale, etc.) as they will dry out and get burned and
crispy. If you layer the veggies too thick, they will get soft and mushy. You want them to be about three quarters of an
inch thick or perhaps two layers thick depending on the veggies you use.
3) add water - to a total of about a quarter of an inch with the veggies in the pan. (the smaller you dice your veggies,
the less water you will need.
4) place in oven at about 400 to 425 d. f.
5) Check the veggies once or twice - stir or turn them so they don’t bake to the bottom of the pan. Add more water if
the water is almost gone and the veggies are not done.
6) when you think the veggies are three quarters of the way done, stir in dried basil and/or other spices/herbs if you
wish, and add chopped or sliced fresh garlic. Be generous - I like at least a few cloves of garlic - the larger your pan,
the more garlic you’ll need.
7) Your goal is to run out of water in the pan at the same time the veggies are soft and done. Some folks like their
veggies softer than others. Depending on your pan and oven, this will take about 45 min. + or -.
8) Eat these tender viddles with catsup, liquid aminos, soy sauce, or hot sauce. Could be served with rice or tofu.
***
Steamed Veggies
I steam a lot of my veggies. I use a simple metal steamer (found at most any department store) in a pan with water.
I often eat steamed veggies with rice or I steam potatoes with the veggies and top with liquid aminos or soy sauce.
***
Vegan Chili
2 cans crushed tomatoes (1 in basil garlic flavor if you can find it) or fresh garden tomatoes if you have them - with a
pinch of dried basil.
2 tbs. chili powder
1 tsp cumin
1 tsp oregano
Salt and pepper to taste
1 can white kidney beans
1 can red kidney beans
1 can black beans
1/2 regular size can vegan vegetable stock
Directions
Rinse beans before adding to pot. Add all ingredients into a large soup pot and let simmer on medium for 30
minutes to let flavors meld.
(I often use dried shell beans and soak them overnight - rather than using pre cooked canned beans.)
Nutrition Info per Serving (approximate)
Calories 261; Carbohydrates 48 g; Protein 14 g; Fat 2 g; Saturated Fat 0 g; Cholesterol 2 mg; Sodium 1481 mg;
Fiber 10 g
(Chili can be topped with nutritional yeast or powdered hummus
I love to make chili by letting it simmer on the wood stove on a cold winter’s day.)
***
The following chili recipe is fast and easy. When I make this chili, I usually modify it a bit depending on what I have
in the house. I also use dried kidney beans and soak them over night. I usually use coconut oil to fry with since it
stays more stable when heated. I also like to use my home grown tomatoes whenever I have some.
Quick n Easy Vegan Chili
Ingredients
2 cans red kidney beans, drained
1 can whole tomatoes packed in puree
1 green pepper, coarsely chopped
1 onion, chopped
5 cloves garlic, sliced or diced
1/2 tsp hot chili powder
Oil for frying
Salt & pepper to taste
Directions
Heat oil. Sauté peppers, garlic and onions until lightly brown. Lower heat. Add tomatoes, break up into chunks while
cooking. Add beans and seasonings. Simmer for 20 minutes. Serve over rice.
Notes: Very high protein, and filling.
Nutrition info per serving (approximate)
Calories 235; Carbohydrates 46 g; Protein 13 g; Fat 1 g; Saturated Fat 0 g; Cholesterol 0 mg; Sodium 953 mg; Fiber
10 g
***
One more tip - I almost always use toasted sesame oil on my salads. I find this far more superior tasting than most
any other dressing.
| Ken's Favorite Recipes |