Recipes

Vinnaigrette:

• 2 parts olive oil
• 1 part vinegar
• Salt and pepper to taste
• Optional: lemon juice, garlic, honey,

Sauces:
Béchamel Sauce: (makes about 3 cups)

• 1/4 cup (1/2 stick) butter
• 2 Tbsp flour
• 2 cups milk
• Salt and pepper to taste

Directions: melt the butter in a saucepan over medium heat. Add the flour and whisk until mixture turns into a paste. Add the milk and continue to whisk until beginning to thicken.
*Add about 4 oz. or 2-3 cups of grated cheese of your choice in order to make a fantastic sauce for macaroni and cheese. I recommend sharp white cheddar, gruyere, and gorgonzola.
*To make a cream sauce for soups or other pastas, add some cream, buttermilk, or let a cup of milk with a tsp of apple cider or white wine vinegar sit for a few minutes (turns into buttermilk w/o the calories)

Vegan cream sauce:

• 1 lb extra firm tofu broken into pieces
• 2-3 cloves garlic
• 1/2 tsp of salt and pepper (or more to taste)
• 1 lemon's worth of lemon juice
• You can use whatever spices you like to give it flavor, but I really like basil and oregano

Directions: blend tofu with garlic, spices, and lemon juice. If it is not creamy enough, add a milk substitute or just water until it reaches desired consistency. Continually taste for spices and adjust as needed. Even if you don't like tofu, you will like this. You can't even tell it's vegan!
*Serve over pasta, in casseroles, or just spoon over some boiled or roasted veggies and grains. I like mixing it with tomato sauce to make a tomato cream sauce or adding it to soups.

Tomato Sauce:

• 1 Tbsp. olive oil
• 2 16 oz. cans of diced tomatoes
• 1 onion
• 3 cloves garlic, minced
• 3 tbsp. basil
• 3 tbsp. oregano
• 2 Tbsp salt and pepper to taste

Directions: Finely chop the onion and add to a pot with the olive oil over med. high heat. Let the onions wilt for about 5 mins until translucent, then add the garlic and cook until fragrant, continuing to stir so garlic doesn't burn. Add diced (or crushed) tomatoes with the basil, oregano, salt, and pepper and bring to a boil. Once boiling, reduce to a simmer, cover, and cook for half an hour to an hour. Taste before serving for spices.
*Tip: you can make this in even larger batches and store it to use in multiple meals. You can serve it with any kind of pasta, casserole, or as a base for soups. Throw in some extra veggies or some ground beef and you're set to go!

Pesto: yields 1 cup

• 2 cups packed fresh basil
• 2 cloves garlic
• 1/4 cup pine nuts
• 2/3 cup extra virgin olive oil
• 1/2 cup grated parmesan or pecorino cheese (if vegan, just leave cheese out or try a bit of almond milk to add creaminess)

Blend basil, garlic, pine nuts, and cheese (if using) in a blender, then gradually add oil in a steady stream until incorporated and smooth.
*Use in pasta, on chicken, on salmon, in casseroles, on sandwiches, or over salads

Hummus: yields 2 cups

• Juice from 1-2 lemons (about 3 tbsp.)
• 1/4 cup water
• 6 Tbsp tahini (sesame butter, usually found near peanut butter in grocery stores. Mix well)
• 2 Tbsp olive oil
• 1 14 oz. can of chickpeas, drained and rinsed
• 1-2 minced garlic cloves
• 1/2 tsp salt
• 1/4 tsp ground cumin
• pinch cayenne
• 1 Tbsp cilantro or parsley (optional)

Blend chickpeas, water, tahini, garlic cloves, lemon juice, and whatever spices you decide to use. Gradually add in olive oil in steady stream until well-incorporated. Serve! You can keep it chilled for weeks in an air-tight container and it won't go bad.
*Some variations include adding artichoke hearts, roasted red peppers, smoked paprika, roasted garlic
*Note: hummus is a great option for vegans who want to get their fill on protein!

Soups:
Mirepoix: Mirepoix is the basic flavoring for any soup or stew. The basic Mirepoix is onion, carrot, and celery, but you can also use parsnips, leeks, garlic, ginger, green onions, bell peppers, tomato paste, or even meat. To make it really flavorful, add diced up ham or bacon.

Stocks:
Vegetable Stock:

• Leftover ends and pieces from any non-starchy vegetables
• enough water to cover the veggies by at least 4-6 inches
• Mirepoix

Directions: brown the Mirepoix first, then add the veggies and water. Bring to a boil, then reduce to a simmer  and cook for 45 minutes to an hour. Strain, cool, and store in refrigerator until use.

Fish Stock:

• fish bones
• mirepoix: use parsnips and leeks instead of carrots for a unified color
• spices: parsley stems, thyme, bay leaf, peppercorns, garlic clove
• Enough water to cover by 4-6 inches

Meat Stock:

• bones and trimmings
• enough water to cover by 4-6 inches
• mirepoix with parsnips and leeks
• Spices: garlic clove, pepper, bay leaf, thyme, parsley stems

Cream Soup:

• Mirepoix
• roux: butter (or oil) and flour
• milk (2 cups)
• Main flavoring: vegetables, meat, poultry, or fish
• Spices: parsley, bay leaf, garlic, pepper, thyme
• Stock
• Salt as needed

Cook mirepoix, add butter/oil, flour, and milk. Add main flavoring, spices, and stock and salt and bring to a boil. Simmer for about a half an hour. Fish out the bay leaf. Puree the soup. Add about a cup of cream or buttermilk. Simmer, adjust seasoning and either serve or store.

Pureed Soups:

• Mirepoix of choice
• flavoring options: pork, smoked ham, bacon
• stock/broth of choice--enough to cover ingredients by 3-4 inches
• vegetables and/or legumes
• spices: parsley, garlic, thyme, pepper, bay leaf
• Other flavorings: tomatoes, lemon juice, vinegar

Cook meat if using and cook until browned. Add mirepoix and cook until translucent. Add spices, veggies/legumes, and stock and bring to a boil. Reduce to a simmer and cook for 30-45 mins covered. Add extra flavorings at the end right before serving. Puree soup and serve with croutons, toasted nuts, extra fresh herbs, or some diced meat.

Gazpacho (chilled soup):

• 6-8 Tomatoes, diced
• 3 green peppers, diced
• 2 peeled cucumbers, diced
• 4 garlic cloves
• 1/2 cup red wine vinegar
• 1/2 cup olive oil
• salt

Marinate veggies in the olive oil and vinegar for a few hours or over night in the refrigerator. Blend together, adjust seasoning, and serve with garnishes: extra diced veggies, drizzle of olive oil, grated cheese, croutons, fresh bread...

Basic Vegetable Soup:

• oil for cooking
• mirexpoix: onions, celery, carrots
• 1 lb russet potatoes, peeled and diced
• 1 lb zucchini, diced
• 1/2 lb. diced green beans
• 1 lb. shredded cabbage
• 4 cups vegetable stock
• parmesan rind (optional)
• 2 14 oz. cans of diced tomatoes
• salt to taste, pepper to taste
• beans of choice

Directions: cook the mirepoix in the oil until translucent. Add the potatoes, zucchini, green beans, and cabbage and cook down for a few minutes. Add the stock, rind, and tomatoes with salt and pepper and bring to a boil. Reduce to a simmer and cook for 20-30 mins until potatoes are tender (poke with knife). Add the beans and either serve or store.