Del Sroufe

PP Portobello Pepper Steaks

Del Pepper Steak.jpg

Chef: Del Sroufe

Makes: 4 servings

Prep Time: 20 minutes

Cook Time: 30 min

Total Time: 50 min


INGREDIENTS

Pepper Steak

  • 1/3 c whole wheat pastry flour

  • 1 lg yellow onion, thinly sliced

  • 3 lg bell peppers (preferably 1 red, 1 green, and 1 yellow), seeded and thinly sliced

  • 1 lb portobello mushrooms, stems removed, caps cut into 1/2-inch-thick slices

  • 6 garlic cloves, minced

  • 1 T dried basil

  • 2 t dried thyme

  • 1 t dried marjoram

  • 1 28 oz can crushed tomatoes

  • 1 c unsweetened plant milk

  • 1 T mellow white miso

  • 1 T nutritional yeast

  • Sea salt and black pepper to taste

  • 4 c cooked brown rice (recipe below) or mashed potatoes

Brown Rice

  • 2 c brown rice

  • 4 c water

DIRECTIONS

Pepper Steak

  1. Sprinkle the flour in a small skillet and toast it over medium-low heat until it starts to turn brown and fragrant. Set it aside while you finish the rest of the dish.

  2. Sauté the onion, bell peppers, and mushrooms in a large saucepan over medium-high heat until the onion turns translucent and starts to brown, about 8 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking. Add the garlic, basil, thyme, and marjoram, and cook for another minute.

  3. Add the crushed tomatoes and reduce the heat to medium. Cover the pan and cook for 15 minutes.

  4. In a blender, puree the toasted flour, plant milk, and miso. Add the mixture to the pan with the vegetables, along with the nutritional yeast. Season with sea salt and black pepper to taste and cook until a gravy develops, about 5 minutes.

  5. Serve over brown rice.

Brown Rice

  1. Combine the rice and water in a 2-quart saucepan, cover, and bring the water to a boil over high heat. Reduce the heat to medium-low and let it simmer for 45 minutes, or until the water is absorbed and the rice is tender.

TIPS

Casserole

  1. While I like the color of the three different bell peppers, when all I have is green bell peppers, I am happy to use them instead. But remember, we eat with our eyes as well as our sense of smell and our taste buds, so how a dish looks is part of how it tastes

  2. Toasting flour is tricky because it goes from fragrant to burned in a split second. You can’t walk away from the stove for even a minute.

Brown Rice

  1. The key to cooking any grain is to make sure to leave the lid on for the entire cooking time. Uncovering the pan before the end of the cooking time will release steam, and then you will not have enough liquid left to fully cook the grain.

  2. When a recipe calls for you to simmer a dish, it means to cook it at just below the boiling point, with the liquid barely moving in the pan.

  3. I find it useful to always have a pot of rice on hand for different dishes. This basic recipe can be used in any number of ways—as a side dish, as a filling for burritos, as the base for a hearty stew, or even as a breakfast cereal with a little warm plant milk, chopped dates, and cinnamon.

Chef Del Sroufe teaches cooking classes at local venues like Whole Foods, Community Recreation Centers, and The Wellness Forum. Sroufe is the author of The China Study: Quick & Easy Cookbook, The China Study Family Cookbook, Better Than Vegan, and Forks Over Knives—The Cookbook, a vegan cookbook companion to the acclaimed documentary Forks Over Knives. Learn more at www.chefdelsroufe.com.

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PP Breakfast Casserole with Hash Brown Crust (w/ Spicy Breakfast Patties)

Del Breakfast Casserole.jpg

Chef: Del Sroufe

Makes: Patties: 14-16 patties/Casserole: Servings 6-8 servings

Prep Time: Patties: 20 min/Casserole: 20 min

Cook Time: Patties: 50 min /Casserole: 40 min

Total Time: Patties: 1 hr 10 min/Casserole: 1 Hr

INGREDIENTS

Spicy Breakfast Patties

  • 2 c water

  • 1 c millet

  • 1/4 c minced yellow onion

  • 4 garlic cloves, minced

  • 2 sun-dried tomatoes, minced

  • 2 T tamari, or to taste

  • 1/2 t dried sage

  • 1 t crushed fennel seeds

  • 1 t crushed red pepper flakes, or to taste

  • 1/4 c nutritional yeast

  • Sea salt

Casserole

  • 1(12-oz) package extra-firm silken tofu

  • 3 T chickpea flour (see Tip)

  • 2 T nutritional yeast

  • 3/4 t sea salt, or to taste

  • Black pepper, to taste

  • 1/4 t ground nutmeg

  • 1 medium yellow onion, thinly sliced

  • 1 red bell pepper, seeded and diced

  • 8 oz button mushrooms, sliced

  • 4 garlic cloves, minced

  • 1 recipe Spicy Breakfast Patties, crumbled

  • 1 (12-oz) package frozen spinach, thawed and wrung dry

  • 2 large russet potatoes, peeled and grate

DIRECTIONS

Spicy Breakfast Patties

  1. Preheat the oven to 350°F.

  2. Combine the water and millet in a 2-quart saucepan with a tight-fitting lid. Bring to a boil over high heat. Reduce the heat to medium-low, cover the pan, and cook the millet until tender, about 20 minutes.

  3. While the millet cooks, sauté the onion in a small skillet over medium-high heat until it turns translucent and starts to brown, about 5 minutes. Add water 1 or 2 tablespoons at a time to keep the onion from sticking to the pan.

  4. Add the garlic, sun-dried tomatoes, tamari, sage, fennel, and red pepper flakes, and sauté for another minute to toast the seasonings. Remove the skillet from the heat. Add the nutritional yeast and cooked millet, season with sea salt to taste, and mix well.

  5. Using a 1/4-cup measure or small ice cream scoop, shape the millet mixture into patties and place them on a nonstick baking sheet or a regular baking sheet lined with parchment paper.

  6. Bake for 15 minutes, turn over the patties, and continue to bake until the patties are firm to the touch and lightly browned, another 10 minutes or so.

  7. Will be added to casserole.

Casserole

  1. Preheat the oven to 350°F.

  2. Combine the silken tofu, chickpea flour, nutritional yeast, sea salt, black pepper, and nutmeg in a blender, and puree until smooth and creamy.

  3. In a large skillet, sauté the onion, bell pepper, and mushrooms over medium heat until the onion turns translucent and starts to brown, about 8 minutes. Add water 1 or 2 tablespoons at a time to keep the vegetables from sticking. Add the garlic and sauté for another minute.

  4. Remove the skillet from the heat. Add the pureed tofu mixture, crumbled breakfast patties, and spinach and mix well. Pour the mixture into a nonstick 9×13-inch baking dish.

  5. Season the potatoes with sea salt and black pepper to taste. Scatter the grated potatoes over the casserole and cover with aluminum foil.

  6. Bake for 20 minutes. Remove the foil and continue to bake until the potatoes are browned, 12 to 15 minutes more. Let the casserole sit for 10 minutes before slicing and serving.

TIPS

Patties

  1. One could make the patties one day, the casserole the next.

  2. For the millet to work as a binder to hold everything together in these patties, you need to almost overcook it. If it seems crumbly when you first make it, add 2 to 3 tablespoons more water to the pan, cover tightly, and let it cook for another 2 to 3 min. The millet should hold together when pinched between your fingers or pressed against the side of the pan.

Casserole

  1. Chickpea flour is a gluten-free flour and is not easily exchanged for flours containing gluten. It’s used in this dish as a thickening agent and, while you can use wheat flours instead, chickpea flour imparts a specific flavor that works especially well in this dish.

Chef Del Sroufe teaches cooking classes at local venues like Whole Foods, Community Recreation Centers, and The Wellness Forum. Sroufe is the author of The China Study: Quick & Easy Cookbook, The China Study Family Cookbook, Better Than Vegan, and Forks Over Knives—The Cookbook, a vegan cookbook companion to the acclaimed documentary Forks Over Knives. Learn more at www.chefdelsroufe.com.

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PS Thai Style Noodles with Cashews and Pineapple

Del Stroufe Thai.jpg

Chef:  Del Sroufe
Makes:  4-6 Servings
Prep Time: 20 minutes
Cook Time:  40 minutes
Total Time: 1 hr

INGREDIENTS

  • 1 lb whole-grain linguine
  • 1 T arrowroot powder
  • 1 c low-sodium vegetable broth
  • 1 1/2 c canned lite coconut milk (See PP alternative below in TIPS)
  • 3 T tamari, or to taste
  • 1 T Thai red curry paste
  • 1 T curry powder
  • Grated zest and juice of 1 lime
  • 2 t crushed red pepper flakes
  • 1 medium yellow onion, thinly sliced
  • 1 red bell pepper, seeded and cut into 1-inch squares
  • 3 c sliced bok choy
  • 3 garlic cloves, minced
  • 1 1/2 c coarsely chopped fresh pineapple
  • 1/2 c toasted cashews, for garnish (Eliminate for PP)
  • 1/4 c finely chopped fresh basil, for garnish
  • 1/4 c finely chopped fresh cilantro, for garnish
  • 3 T finely chopped fresh mint, for garnish 

DIRECTIONS

  1. Cook the whole-grain linguine according to the package instructions, then drain and rinse under cold water until cool. Set aside. 
  2. While the linguine is cooking, in a medium-size bowl, whisk the arrowroot powder into the vegetable broth.                                                                                                             
  3. Whisk in the coconut milk, tamari, Thai curry paste, curry powder, lime zest and juice, and red pepper flakes. Set aside. 
  4. Sauté the onion and bell pepper in a large skillet over medium-high heat until the onion turns translucent and starts to brown, about 5 minutes. 
  5. Add water 1 to 2 T at a time to keep the vegetables from sticking. 
  6. Add the bok choy and garlic and cook for another minute. 
  7. Stir in the red curry paste mixture, pineapple, and cooked linguine and cook until heated through. 
  8. Serve, garnished with the cashews and chopped fresh herbs.

TIPS 

  1. Coconut milk has a lot of fat in it and should be used sparingly. I like its flavor, but I often make this dish instead with 1 1/2 cups unsweetened plant milk thickened with 1 tablespoon arrowroot powder and flavored with 1/4 teaspoon coconut extract. Use the extract sparingly, as it can overpower the dish. 

Chef Del Sroufe teaches cooking classes at local venues like Whole Foods, Community Recreation Centers, and The Wellness Forum.   Sroufe is the author of The China Study: Quick & Easy Cookbook, The China Study Family Cookbook, Better Than Vegan, and Forks Over Knives—The Cookbook, a vegan cookbook companion to the acclaimed documentary Forks Over Knives. Learn more at www.chefdelsroufe.com.

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PP Sweet Potato Pineapple Enchiladas

Del Stroufe Tomato Pinapple Sauce.jpg

Chef:  Del Sroufe
Makes:  4 to 6 Servings/3 c Chili Sauce
Prep Time:
Cook Time:
Total Time:

INGREDIENTS

Chili Sauce

  • 1 medium onion, minced
  • 4 cloves garlic, minced
  • 3 T Ancho chili powder
  • 2 t ground cumin
  • 1 15 oz can of tomato sauce (no oil, low sodium)
  • ¾-1 c of water
  • Salt to taste

Enchiladas

  • 1 medium yellow onion, diced  
  • 1 large sweet potato, peeled and diced small  
  • 1 jalapeno pepper, seeded and minced 
  • 3 cloves garlic, minced  
  • 1 T Ancho chile powder  
  • 1 T ground cumin  
  • 1 15-oz can pineapple chunks, drained  
  • 1 c chopped cilantro  
  • Sea salt to taste  
  • 12 no fat, low fat corn tortillas  
  • 1 recipe Chili Sauce (recipe follows) 
  • Chopped green onion for topping


DIRECTIONS

Chili Sauce

  1. Combine all ingredients in a bowl and whisk thoroughly.
  2. Set aside.

Enchiladas

  1. Preheat the oven to 350 degrees F.  
  2. Saute the onion in a large saucepan over medium-high heat for 7 minutes, until the onions start to brown and turn translucent. 
  3. Add water 1 to 2 T at a time to keep the vegetables from sticking to the pan. 
  4. Add the diced sweet potato and 1/4 c water. 
  5. Cook covered for 8 to 10 minutes until the sweet potatoes are tender. 
  6. Add the jalapeno pepper, garlic, chile powder, and cumin and cook another minute to toast the spices.
  7. Add the pineapple chunks and chopped cilantro to the pan, season with salt, and mix well. 
  8. Cook 5 more minutes to heat the pineapple through.  
  9. Pour 1 cup of the sauce in the bottom of a 9x13-inch pan. Set aside. 
  10. Place a large skillet over medium heat, and let it warm for 5 minutes. 
  11. Place 3 or 4 corn tortillas in the pan and let them heat for 3 minutes. 
  12. Turn and heat the other side for just a minute.  
  13. Place each of the heated corn tortillas on a workspace and spoon 1/3 cup of the sweet potato filling down the center of each tortilla, rolling the tortilla up around the filling. 
  14. Place the filled tortilla in the baking dish. Repeat with the remaining tortillas until all of the filling is used.  
  15. Pour the remaining sauce over the enchiladas in the pan and bake for 35 minutes. 

TIPS

  1. Kids, of any age, love the sweet and savory combination of pineapple and sweet potatoes in a corn tortilla.

Chef Del Sroufe teaches cooking classes at local venues like Whole Foods, Community Recreation Centers, and The Wellness Forum.   Sroufe is the author of The China Study: Quick & Easy Cookbook, The China Study Family Cookbook, Better Than Vegan, and Forks Over Knives—The Cookbook, a vegan cookbook companion to the acclaimed documentary Forks Over Knives. Learn more at www.chefdelsroufe.com.

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PP Potato, Corn and Poblano Pepper Taquitos

Del Stroufe Potato corn & Pablano Pepper Taquitos.jpg

Chef:  Del Sroufe
Makes:  16 Tortillas
Prep Time:  20 minutes
Cook Time: 30 minutes
Total Time:  50 minutes

 

 

INGREDIENTS

  • 1 small yellow onion, diced small
  • 1 large poblano pepper, diced small
  • 1 10 oz bag frozen corn, or 1 ½ c fresh corn kernels
  • 1 clove minced garlic
  • 1 t ground cumin
  • 3 c (left over) mashed potatoes or frozen no oil hash browns
  • Sea salt to taste
  • Pinch cayenne pepper, optional
  • 16 corn tortillas
  • Chopped fresh cilantro for garnish
  • Salsa or Guacamole (plant strong only) for serving

DIRECTIONS

  1. Preheat the oven to 375 degrees
  2. Saute the onion and pablano pepper in a large skillet over medium high heat for 7 to 8 minutes, until the vegetables are tender and the onions have started to brown.
  3. Add water to 1 to 2 tablespoons at a time to keep the vegetables from sticking. 
  4. Add the corn and cook 5 minutes.
  5. Add the garlic, and ground cumin and cook another minute to toast the cumin.
  6. Add the potatoes, sea salt and cayenne pepper, and mix well.  Set aside, so you can toast the tortillas.
  7. To toast the corn tortillas, heat a skillet over medium heat for 5 minutes.  Place a layer of tortillas in the pan and let them cook for 2 minutes.  Turn and cook the other side for 2 minutes.  Repeat with the remaining tortillas.
  8. As you pull the tortillas from the pan, fill each with ¼ c of the potato filling and roll the tortilla up around the filling.
  9. Place the rolled-up taquitos on a baking sheet.  When all the taquitos are made, bake them for 10-12 minutes until the tortillas start to brown.
  10. To serve, place the taquitos on a serving platter and garnish them with the chopped cilantro.
  11. Serve with your choice of salsa &/or guacamole (plant strong only).

Chef Del Sroufe teaches cooking classes at local venues like Whole Foods, Community Recreation Centers, and The Wellness Forum.   Sroufe is the author of The China Study: Quick & Easy Cookbook, The China Study Family Cookbook, Better Than Vegan, and Forks Over Knives—The Cookbook, a vegan cookbook companion to the acclaimed documentary Forks Over Knives. Learn more at www.chefdelsroufe.com.

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PP Corn and Black Bean Salsa

Chef:  Del Sroufe
Makes:  6-8 Servings
Prep Time:  20 Minutes

INGREDIENTS

  • 2 (15 oz) cans black beans, rinsed and drained, or 3 c cooked black beans
  • 1 (12 os) bag frozen corn, thawed, or 2 c fresh corn
  • 2 roasted red bell peppers, diced (*see Tip)
  • 1 large tomato, diced
  • 1 small red onion, diced
  • 1 jalepeno pepper, seeded and minced
  • 3 garlic cloves, minced
  • ½ c chopped fresh cilantro
  • Grated zest of 1 lime
  • Juice of 2 limes
  • 2 t ground cumin
  • Sea salt, to taste

DIRECTIONS

  1. Combine all the ingredients in a large bowl and mix well.  
  2. Store in an airtight container in the refrigerator for up to 4 days.

Chef Del Sroufe teaches cooking classes at local venues like Whole Foods, Community Recreation Centers, and The Wellness Forum.  Sroufe is the author of The China Study: Quick & Easy Cookbook, The China Study Family Cookbook, Better Than Vegan, and Forks Over Knives—The Cookbook, a vegan cookbook companion to the acclaimed documentary Forks Over Knives. Learn more at www.chefdelsroufe.com.

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PP Carrot Dogs

Chef:  Del Sroufe
Makes:  6 hot dogs
Prep Time:  10 minutes
Cook Time:  10 minutes to cook marinated dogs & brown
Total Time:  20 minutes (This does NOT include 12 hours of marinating time)

 

INGREDIENTS

  • 6 large carrots, peeled and trimmed to fit your hot dog buns
  • 2 c water
  • ¼ c tamari
  • 1 T red wine vinegar
  • 4 garlic cloves, minced
  • 1 t granulated onion
  • 1 t mustard powder
  • 1 t ground coriander
  • ½ t ground mace
  • ½ t smoked paprika
  • ¼ t black pepper
  • 6 hot dog buns, toasted if desired. 

DIRECTIONS

  1. Bring a 2 qt pot of water to a boil over medium-high heat.  Add carrots and bring the water back to a boil  Reduce the heat to medium and let the carrots cook until they are tender, 8 to 10 minutes.  Drain the carrots and rinse them under cook water to stop the cooking process.
  2. While carrots are cooking, whisk together the water, tamari, red wine vinegar, garlic, granulated onion, mustard powder, coriander, mace, smoked paprika, and black pepper in a baking dish.  Add the carrots to the marinade and toss to coat.  Cover the dish and refrigerate for at least 12 hours.
  3. Heat a large skillet over medium–high heat.  Add the carrots and the marinade and cook, turning the carrots occasionally, until most of the marinade has evaporated and the carrots have started to brown, about 10 minutes.
  4. Serve in a bun with your favorite toppings.

TIPS

  1. Be sure to choose carrot of equal size so they all cook the same amount of time. 
  2. Check out The China Study Family Cookbook on page 179 to create a “Lentil Chili” dog!

Chef Del Sroufe teaches cooking classes at local venues like Whole Foods, Community Recreation Centers, and The Wellness Forum.   Sroufe is the author of The China Study: Quick & Easy Cookbook, The China Study Family Cookbook, Better Than Vegan, and Forks Over Knives—The Cookbook, a vegan cookbook companion to the acclaimed documentary Forks Over Knives. Learn more at www.chefdelsroufe.com.

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PP White Bean Salad with Apricots and Pistachios

Del Sroufe White Bean Salad with Apricots and Pitstachios.jpg

Chef:  Del Sroufe
Makes:  4 Servings
Prep Time:  20 minutes

INGREDIENTS

  • 2 (15 oz) cans white beans, rinsed and drained, or 3 c cooked white beans (*see tip)
  • 1 medium red onion
  • 1 medium red bell pepper, seeded and diced
  • ¾ c dried unsulfured apricots, chopped
  • 3 T chopped fresh mint
  • ½ c toasted pistachios
  • Grated zest of one orange
  • Juice of 2 oranges
  • Juice of 1 lemon
  • ½ t crushed red pepper flakes
  • Sea salt, to taste

DIRECTIONS

  1. Combine all the ingredients in a large bowl and mix well.  
  2. Store in an airtight container in the refrigerator for up to 5 days.

TIPS

  1. Any white beans will work in this recipe –Great Norther, cannellini or navy-so use whatever you have on hand.  
  2. You can use this recipe as a template for different bean salads.  Try different beans, different dried or fresh fruits, and different herbs like basil, cilantro or tarragon.  If you are not a fan of beans, substitute 4 cups brown rice or cooked quinoa.
  3. You might be tempted to skip the orange zest in this dish or to use bottled orange juice or lemon juice in place of fresh juice, but the fresh juice has much better flavor than the bottled.  Have fun at home and do your own taste test to see which your family like better.

*Note for the cook:   You can toast nuts in the oven or on the stove top.  I prefer the oven method because it is a little more forgiving if I happen to walk away from the kitchen and leave them unattended.  On the stove top, nuts quickly go from toasted to burned, so you have to stay with them to avoid burning.  Stove top method:  Coarsely chop the nuts and toast them in a skillet over medium-low heat, shaking the pan frequently, until fragrant and lightly browned, 4 to 5 minutes.  Oven method: Preheat the oven to 350 degrees F. Coarsely chop the nuts and spread them out on a rimmed baking sheet. Bake the nuts until fragrant and lightly browned, 7 to 8 minutes. 

Chef Del Sroufe teaches cooking classes at local venues like Whole Foods, Community Recreation Centers, and The Wellness Forum.   Sroufe is the author of The China Study: Quick & Easy Cookbook, The China Study Family Cookbook, Better Than Vegan, and Forks Over Knives—The Cookbook, a vegan cookbook companion to the acclaimed documentary Forks Over Knives. Learn more at www.chefdelsroufe.com.

          

 

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PS Cheesecake Pops

Chef:  Del Sroufe
Makes:  9 ice pops
Prep Time:  5 minutes
Soak Time:  4 hours (cashews & dates)
Freeze Time:  3 hours (ice pops)

 

 

INGREDIENTS

  • ½ c raw cashews
  • 1 c Medjool dates, pitted
  • 1 c strawberries or blue berries, or raspberries; fresh or frozen
  • 2 T fresh lemon juice

DIRECTIONS

  1. Put the cashews and dates in a bowl, cover with water, and soak for at least 4 hours or overnight.
  2. Drain and reserve the soaking liquid.  
  3. Transfer the cashews and dates to a blender, along with the berries and lemon juice. 
  4. Puree until smooth and creamy, adding enough of the soaking liquid to make a creamy consistency.
  5. Spoon the puree into freezer pop molds, cover, and place craft sticks in the molds.
  6. Freeze until firm, about 3 hours.
  7. To remove the pops from the molds, rinse the molds under cool water for 30 seconds,
  8. Remove the lid, and gently pull the pops from the molds.  
  9. Serve immediately or store frozen in zip-top bags.

TIPS

  1. To make vanilla cheesecake pops, leave out the berries and add 2 T more cashews, ¼ c water, and 1 t pure vanilla extract to blender.
  2. Removing the pops from the molds can take a little effort and a little patience. The first time I made freezer pops I thought that hot water was the best way to get the pops out of the mold.  Instead, I made a mess.  Practice patience in the kitchen and teach your kids the same.  You will be rewarded with a better treat for your efforts.
  3. Sugar-free dessert may not taste sweet enough for those first starting to eat a healthier diet.  It can take several weeks for your taste buds to down-regulate.  If your kids, or you, are not enjoying sugar-free choices like this one, start by replacing half of the dates with an equal amount of maple syrup and then slowly reducing the amount of maple syrup while increasing the amount of dates in subsequent batches.

Chef Del Sroufe teaches cooking classes at local venues like Whole Foods, Community Recreation Centers, and The Wellness Forum.   Sroufe is the author of The China Study: Quick & Easy Cookbook, The China Study Family Cookbook, Better Than Vegan, and Forks Over Knives—The Cookbook, a vegan cookbook companion to the acclaimed documentary Forks Over Knives. Learn more at www.chefdelsroufe.com.

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PP Sloppy Joes

Chef:  Del Sroufe
Makes:  6 sandwiches
Prep Time:  30 minutes
Cook Time:  70-80 minutes (50-60 for cooking wheat berries, rest for simmering & date puree 10 minutes)
Total Time :  1 hour 20-30 minutes

INGREDIENTS

  • 1 medium yellow onion, finely chopped
  • ½ green bell pepper, finely chopped
  • 1 celery stalk, finely chopped
  • 2 cloves of garlic, minced
  • 2 c cooked wheat berries (*see tip)
  • 1 15 oz can tomato puree
  • 1/3 c date puree (*recipe below)
  • 1/4 c ketchup
  • 1 T vegan Worcestershire sauce or tamari
  • 6 whole-grain hamburger buns

DIRECTIONS

  1. Saute the onion, bell pepper and celery in a medium–size skillet over medium heat for 7 to 8 minutes.  Add water 1 to 2T at a time to keep the vegetables from sticking to the pan.  Add the garlic and cook for another minute.
  2. Add the cooked wheat berries, tomato puree, date puree, ketchup and Worcestershire sauce and cook, stirring occasionally, until the sauce thickens, about 10 minutes.  Season with sea salt and black pepper to taste.
  3. Place the bottom halves of each hamburger bun on a work surface and top with some of the filling.  Place the tops of the buns on the sandwiches and serve.

TIPS

  1. Wheat berries can be found at natural food stores and online retailers.  To cook them, combine 2/3 c wheat berries and 21 c water in a small sauce pan.  Bring the water to a boil over medium-high heat, reduce the heat to medium, cover and cook for 50-60 minutes, until water is absorbed and the wheat berries are tender.

Date Paste Puree

Makes:  3 c
Prep Time:  5 minutes
Cook Time:  10 minutes
Total Time:  15 minutes

INGREDIENTS

  • 2 c pitted dates
  • 2 c water

DIRECTIONS

Combine the dates and water in a small saucepan.   Cover and cook over medium heat until the dates are tender, about 10 minutes.  Drain and reserve the cooking water.

Puree dates in a blender, adding just enough water to make a creamy consistency.  Let cool to room temperature, then store in an airtight container for up to a week.

TIPS

  1. Add as little water as possible to the dates to concentrate the sweetness in the puree.  
  2. Date puree is not a 1:1 replacement for sugar and, to the newbie, may not taste as sweet.
  3. If you are trying to use this date puree instead of sugar in your favorite recipes, you may need to cut back a bit on the liquid in your recipe, and it may take a little experimentation to figure out exactly how much date puree to use.

You can use this puree in a lot of dessert recipes.  It is a great way to get your family off processed sugar.

 

Chef Del Sroufe teaches cooking classes at local venues like Whole Foods, Community Recreation Centers, and The Wellness Forum.   Sroufe is the author of The China Study: Quick & Easy Cookbook, The China Study Family Cookbook, Better Than Vegan, and Forks Over Knives—The Cookbook, a vegan cookbook companion to the acclaimed documentary Forks Over Knives. Learn more at www.chefdelsroufe.com.

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