Ideas, Recipes

Winter Vegan Dishes by Chef Melissa Costello

Last night my husband and I attended a food demo at Whole Foods Market. The chef for   the evening was Melissa Costello.

I really learned from her and best of all her recipes are so simple.  When I tasted the Sweet Potato Corn Chowder – it was like gourmet but with only good and healthy ingredients! It was smooth and chunky! I had to have seconds.

The Thai Slaw was awesome too! It had a sweetness to the dressing, and the sesame oil left a wonderful aroma! Oh my goodness, you had to be there.

The Chickpea Filets were to live for!!! I have been searching for a recipe that I can make instead of buying the soy-based and gluten filled veggie burgers.  I had been wondering how to eat the filets without bread. I have excluded gluten from my eating regiment because of the gluten.  Melissa created the simple topping ever! She took Vegenaise and added a few capers and behold a simple and delicious way to enjoy the filets with gluten!

To top off the evening she made, Coconut Brown Rice Pudding!  As a kid, I never liked rice pudding, but this I loved.  I could have eaten a whole bowl of it!

Below are the recipes Melissa Costello shared with us. Also she is a health coach and she has a business where she cooks and delivers the healthy meals once a week.  Here are links to Melissa:

Melissa Costello
Personal Chef, CWC & Nutrition Educator
mobile: 310-918-3898

Karma Chow

Here are the recipes she shared with us.

©2011 Karma Chow
Sweet Potato Corn Chowder

1 yellow onion, diced

1 leek, white part only,

sliced thin 3 celery stalks,

diced 1 red bell pepper,

diced 3 garlic cloves,

minced 3 red bliss baby potatoes,

cubed 2 large garnet yams,

organic sweet white frozen corn

4 cups veggie broth or 2 bullion cubes with 4 cups water

1 tbsp. coconut oil

1/4 tsp. red pepper flakes

1 can coconut milk

Sea salt & pepper to taste

Freshly chopped cilantro

In a soup pot over medium heat, melt the coconut oil and sauté onion, celery, leek and garlic until soft. Add red bell pepper and red pepper flakes. Stir to combine and cook a bit longer until bell pepper is soft. Add sweet potatoes, red potatoes and veggie broth. Turn heat to high and bring to a boil. Once boiling, turn down heat, cover and simmer for about 20-30 minutes or until potatoes are soft. Add corn & coconut milk and simmer for five more minutes. Puree soup with a hand blender, leaving some chunks for texture. Add chopped cilantro and season with salt & pepper to taste. Serve with brown rice crisps and a side salad.

Raw Thai Slaw

1 head Napa cabbage,shredded

1/2 head red cabbage, shredded

1/2 red onion,thinly sliced

1 red bell pepper, julienned

1/2 cup snow peas, julienned

1/2 cup shredded carrots
Dressing 3 tbsp. sesame oil 3 tbsp. rice wine vinegar 1 tbsp. ume plum vinegar 1 tbsp. agave nectar or maple syrup Juice from 1/2 lime Pinch red pepper flakes Combine all ingredients in large bowl. Blend dressing ingredients together in a blender or shaker bottle and pour over slaw. Toss well to combine. Refrigerate so the flavors meld together. Healthier YOU! Happier Planet! Gourmet Alternative Fare ©2011 Karma Chow

Chick Pea Patties (Filets)

2 cans chickpeas, drained & rinsed

3 cups cooked 1 cup cooked brown rice

2 TBL Olive oil or coconut oil plus more for pan-frying

1 yellow onion diced

2 garlic cloves, minced

5 scallions, white part only,

thinly sliced

1 tsp. thyme

1/2 tsp. marjoram

½ tsp. oregano

½ tsp. basil

½ tsp. garlic powder

½ tsp. onion powder

½ tsp. mustard powder

¼ – ½ cup Gluten-Free breadcrumbs

¼ tsp. lemon zest, optional

Heat 1 TBL oil in a skillet over medium heat. Sauté onion, scallions & garlic until translucent and soft. Add thyme, marjoram, oregano & basil. Stir to release flavor of herbs. Sauté for a few more minutes and then transfer into a large bowl. In a food processor cup, combine chickpeas & rice. Process until combined well. Transfer to the bowl with sautéed onions, garlic & scallions. Add remaining spices, breadcrumbs and lemon zest if using. Using your hands, mix well to combine all ingredients into”dough.” Form mixture into “filets” or patties. You can either bake these in the oven at 400 degrees until brown, about 20 minutes, flipping half way through or brown on a non-stick skillet with olive oil. If baking, spray with olive oil first.
Coconut Brown Rice Pudding

1 cup brown rice cooked (long or short grain is fine for this dish)

½ can coconut milk

1 tsp cinnamon

¼ tsp. nutmeg (freshly ground is best)

Pinch cloves

¼ c. raisins

1 tsp. vanilla extrac

t ¼ c. maple syrup or to taste

Optional toppings: shredded coconut, chopped walnuts, sliced almonds, cinnamon

In a saucepan, over medium-low heat, combine cooked rice, coconut milk, raisins, maple syrup and spices. Heat through while constantly stirring. If you like your pudding more creamy, add more coconut milk. Serve immediately and top with optional toppings.

Healthier YOU! Happier Planet! Gourmet Alternative Fare