The Essential Plant-Based Pantry: Streamline Your Ingredients, Simplify Your Meals - Hardcover

Green, Maggie

Hardcover

ISBN 10: 1684350107 ISBN 13: 9781684350100

Publisher: Red Lightning Books, 2018

Synopsis

For many of us, it can be a challenge to find the time, money, and ingredients to enjoy preparing a healthy, plant-based meal. Imagine a cookbook where you didn't have to shop for expensive ingredients in unusual places or use them only once. Imagine a cookbook where you knew you had all the dry goods you needed to prepare quick and amazing recipes. Wouldn't this change the way you think and feel about cooking?
Enter The Essential Plant-Based Pantry, the indispensable resource for cooks who want everyday, healthy recipes right at their fingertips, without the fuss of an extended shopping trip. Food and nutrition expert Maggie Green reveals the secret to her miraculous meal preparation routine: a well-stocked pantry. By bringing together a few fresh ingredients like produce and nut milk with Green's comprehensive list of easy-to-find, pantry-safe foods, you can prepare delicious recipes on time and within budget―without running to the store halfway through. Packed with amazing recipes like fettuccini cashew alfredo, Moroccan tempeh, sesame Brussels sprouts, red bean and mushroom jambalaya, curry coconut chickpeas, tofu shakshuka, and Cinci lentil chili, The Essential Plant-Based Pantry will revolutionize the way you think and feel about healthy cooking.

About this title

About the Author

Maggie Green is a professionally trained chef, a food and nutrition expert, and a registered and licensed dietitian. After a career in clinical dietetics and food service management, Green opened the Green Apron Company, which specializes in culinary nutrition, food and nutrition writing, and recipe and cookbook development. Green is author of Tasting Kentucky: Favorite Recipes from the Bluegrass State and The Kentucky Fresh Cookbook and editor of BakeWise and Joy of Cooking. Green lives in Ft. Wright, Kentucky, with her husband, their three children, and a shaggy dog also named Maggie.

Excerpt. © Reprinted by permission. All rights reserved.

The Essential Plat-Based Pantry

Streamline Your Ingredients, Simplify Your Meals

By Maggie Green, Sarah Jane Sanders

Red Lightning Books

Copyright © 2018 Maggie Green
All rights reserved.

ISBN: 978-1-68435-010-0

Contents

Acknowledgments, viii, 
Introduction, 1, 
The Essential Plant-Based Pantry Concept, 5, 
Sips and Small Plates, 12, 
Sauces, 28, 
Soups, 60, 
Salads, 76, 
Sides, 102, 
Suppers and Savory Bowls, 120, 
Cooking Equipment List, 163, 
Index, 165, 

CHAPTER 1

Sips and Small Plates

There are a lot of reasons to prepare a refreshing drink or a flavorful spread or dip. Whether you start the day, take a pause after school, or run out the door to a gathering, these recipes add plant-based creaminess, flavor, and spice to any occasion. The spreads are easily prepared ahead and tucked in the refrigerator. All you need is a whole-grain baguette or fresh sliced vegetables, and you're snack- or party-ready. With a smoothie or hot cup of cocoa, you can enjoy drinks that supply plant-based and pantry-ready proteins.

Recipes

Turmeric Cocoa Latte
Banana Cocoa-Nut Smoothie
Spicy Refrigerator Pickles
Buffalo Tofu
Olive Spread
Green Hummus
Roasted White Bean Dip
Smoky Eggplant Dip

Turmeric Cocoa Latte

Serves 2

Golden Milk is a popular westernized version of traditional Indian haldi doodh, or turmeric milk, made with almond milk, turmeric, honey, and spices. Beejoli Shah, in an October 2016 article for Bon Appetit, described traditional haldi doodh as "simple: half a cup or less of piping hot milk, with a tablespoon of ground turmeric dissolved into it until the entire mixture, is a bright yellow." This recipe westernizes Golden Milk even more by combining popular pantry items—cocoa powder and turmeric—to create a beverage that brings my life-long fascination with spices together in a warm drink. Any nut milk can be used here. Alternatively, serve over ice.

Ingredients:

2 teaspoons unsweetened cocoa powder
1 teaspoon ground turmeric
½ teaspoon powdered ginger
1 tablespoon honey
1 tablespoon water
2 cups almond, cashew, soy, or beverage-style
coconut milk
Freshly ground black pepper

Directions:

In a small saucepan whisk together the cocoa powder, turmeric, ginger, honey, and water to make a thin paste. Whisk in ¼ cup of the almond milk and blend well. Whisk in the remaining almond milk. Place over medium heat and whisk occasionally until steam starts to rise from the surface and the milk just starts to bubble gently. Remove from the heat and cover the pan. Let sit for 10 minutes before serving. Whisk until bubbly and serve hot, topped with freshly ground black pepper, or allow it to cool and serve over ice.

Turmeric Powder

Ground dried turmeric powder adds bright yellow color to food along with a pungent flavor. An ancient spice touted for its anti-inflammatory properties, turmeric will stain your hands, dishcloths, and cutting boards a nice shade of yellow. Mix with water to create a yellow dye for hard-cooked eggs.

Banana Cocoa-Nut Smoothie

Serves 2

Freeze your bananas before making this smoothie, or add crushed ice (or six ice cubes) if making this with a room-temperature banana. To freeze a banana for a smoothie, peel and slice the banana. Place the banana slices in a small zip-top bag. Flatten the bag's contents so you don't have a big clump of bananas, and freeze at least overnight. Now they are ready for a twirl in the blender.

Ingredients:

1 medium-size banana, sliced and frozen
1 ½ cups almond, soy, cashew, or beverage-style
coconut milk
1 tablespoon unsweetened cocoa powder
1 tablespoon peanut butter
½ teaspoon cinnamon
Optional: ½ cup crushed ice or 6 ice cubes

Directions:

To make the smoothie, blend the sliced frozen banana, nut milk, cocoa powder, peanut butter, and cinnamon. Add optional ice if banana is not frozen. Serve in a tall glass or divide between two smaller glasses.

At the supermarket, coconut milk is sold in shelf-stable cans or boxes or as a beverage-style blend in refrigerated cartons.

If not specified in a recipe, canned coconut milk works best in soups, curries, stews, and other dishes or drinks that are heated so that the coconut fat melts and blends in to the dish or drink. It's personal preference whether you select regular or lite coconut milk. Sometimes the light coconut milk is not as flavorful because it contains less of the coconut fat.

Beverage-style coconut milk contains coconut milk with added sugar, salt, and thickeners. It is sold refrigerated and is intended for drinking and not cooking. It works well for hot or cold beverages, smoothies, or coffee.

Spicy Refrigerator Pickles

Makes 1 quart

Before you dismiss this recipe, please reconsider. I hope this changes the way you think and feel about making homemade pickles. All of the pickle brine ingredients are found in your pantry, so all you have to do is prepare four cups of vegetables and heat the brine.

You may think this recipe isn't for you or is "out of reach" if you don't have a garden, a canner, or all day to spend in the kitchen. Designed specifically with these barriers in mind, this recipe makes exactly one quart of pickled vegetables and is probably one of the easiest things you could ever make. The recipe can be easily doubled. Two suggested veggie mixes are listed below, although you can use any combination of vegetables. No matter what vegetables you use, you need four cups of prepared vegetables. Ideas other than what's listed below include zucchini spears, red pepper strips, onion chunks, or whole green beans.

Pickle vinegar brine ingredients:

½ cup apple cider vinegar
1 ¾ cup water
2 tablespoons sugar
2 tablespoons kosher salt
½ teaspoon red pepper flakes or black
peppercorns (optional for the Spicy Bahn
Mi Mix because it already contains jalapeno
and is spicy without the pepper)

Directions:

Thoroughly wash the jar and lid. Fill the jar with boiling water and cover the lid with boiling water to sterilize. Pour out the hot water before filling.

Prepare the vegetables. If using fresh dill, put the dill sprig in the jar first. Pack the vegetables and crushed garlic in the jar so that the dill is pressed up against the side of the jar.

In a small saucepan, heat the vinegar, water, sugar, and salt until it starts to boil. Stir to dissolve salt and sugar.

Turn off the heat.

Carefully pour the brine over the vegetables, using a sterlilized funnel if desired. The level of the vinegar should come to the top of the jar and cover all the vegetables. Close the jar with the lid and wipe off the outside of the jar. Let stand on the kitchen counter until cooled to room temperature. Refrigerate for at least 24 hours. Can be stored in the refrigerator for up to 2 weeks, if they last that long.

Spicy Bahn Mi pickles

4 cloves garlic, peeled and crushed 2 radishes, washed and sliced 2 cucumbers, washed and cut into cubes 1 jalapeno pepper, washed and thinly sliced 2 carrots, peeled and sliced

Pickled cauliflower and carrot mix

4 cloves garlic, peeled and crushed
2 cups cauliflower florets
1 cup sliced carrot or carrot sticks
¼ large red onion, peeled and cut into
slices or chunks
1 large sprig fresh dill

Pickled red onion and cucumber mix

4 cloves garlic, peeled and crushed
3 cups cucumber chunks or spears
1 cup red onion chunks
1 large sprig fresh dill

Buffalo Tofu

Serves 4 to 6

Shop for tofu in the refrigerated area of the natural or "organic" food department. You can serve this dish as an appetizer with sliced celery or as a suppertime entree with a slaw or salad. Buffalo sauce and hot sauce are not the same thing. You can buy Buffalo sauce already prepared, but why not make your own with your pantry of ingredients, since Buffalo sauce is almost always based on hot sauce, with the addition of some sort of liquid fat and other seasonings, such as garlic, vinegar, or cayenne pepper. For this recipe, pick your favorite sauce—either mild or spicy garlic.

Ingredients:

One 14-ounce package extra-firm tofu
2 tablespoons all-purpose flour
1 teaspoon garlic powder
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
¼ cup canola oil
Celery sticks

Mild sauce

1 cup Frank's RedHot Sauce
¼ cup olive oil
1 tablespoon sugar
½ teaspoon garlic powder
¼ teaspoon cayenne pepper
¼ teaspoon kosher salt

Spicy garlic sauce

1 cup Frank's RedHot Sauce
¼ cup olive oil
1 tablespoon sugar
1 teaspoon garlic powder
½ teaspoon cayenne pepper

Directions:

First, press the excess moisture out of the tofu. Slice open the tofu package and drain off the water. Place the block of tofu on a plate and put the tofu box on top of the tofu. Fill the tofu box with items such as lemons or a can of beans or tomato sauce. This places gentle pressure on the tofu and presses out excess moisture. Let the tofu sit and press for about 15 minutes.

Meanwhile, whisk together the ingredients for the sauce of your choice and keep warm.

Remove the box from the top of the tofu and move the tofu to a cutting board. With a paper towel, pat the excess moisture off the surface of the tofu. Slice the tofu in half across the middle, like a bun. You now have two rectangular slices of tofu stacked on top of each other. Cut the tofu in half widthwise (down the middle). You now have 4 sections of tofu. Cut each section into 6 cubes.

In a shallow dish, mix the flour, garlic powder, salt, and pepper.

In a skillet, heat the canola oil over medium heat. Dredge cubes of tofu in the flour to coat. Cook the tofu cubes in batches, browning on the first side for about 5 minutes. With a spatula, turn the tofu and continue to cook for 3 to 4 minutes until the second side is brown and crispy. Move to a glass baking dish and keep warm in a 200°F oven. Just before serving, ladle warm buffalo sauce over the tofu cubes. Broil the tofu and sauce until hot and bubbly.

Olive Spread

Makes about 2 cups

This salty, versatile spread pairs well with roasted vegetables, grilled bread, fresh sliced bread, or fresh vegetables such as celery sticks, zucchini spears, or whole blanched green beans. It is also good as a spread on a wrap sandwich.

Ingredients:

¾ cup pitted Kalamata olives
¾ cup pitted green olives
¼ cup sliced almonds
1 clove garlic, sliced
¼ cup fresh parsley or basil
¼ teaspoon dried thyme
¼ cup olive oil
1 tablespoon water

Directions:

Place all ingredients in a food processor or blender. Mix until all ingredients are blended but still chunky. Serve at room temperature. Store in the refrigerator.

Frank's RedHot Sauce

According to their website, Frank's RedHot "original cayenne pepper sauce is made with a premium blend of aged cayenne peppers that add a kick of heat and a whole lot of flavor to your favorite foods." I chose Frank's for this book, and for the Buffalo Tofu recipe, because it's widely available and is the hot sauce used to create the original Buffalo wings created in Buffalo, New York, in 1964.

Green Hummus

Makes about 1 ½ cups

This simple, flavorful dip looks like guacamole. Serve with Skillet Croutons, page 79, pita chips, or sliced fresh vegetables. Save chickpea liquid to make a batch of Plant-Based Mayonnaise 1, page 48.

Ingredients:

One 15-ounce can chickpeas, drained,
or 1 ½ cups cooked beans but reserve
the cooking liquid
¼ cup olive oil
¼ cup tahini
2 tablespoons lemon juice
(from about 1 lemon)
1 ½ teaspoons garlic powder
2 cups baby spinach or baby kale
¾ teaspoon kosher salt
½ teaspoon cayenne pepper

Directions:

Place all ingredients in a blender or food processor. Process until smooth. If needed, add up to ¼ cup of the chickpea liquid to adjust the consistency to desired thickness.

Roasted White Bean Dip

Make about 2 cups

Roasted garlic and onion are more mellow than when uncooked and are sweeter too. Roasting the beans with the onions and garlic allows this dip to be served warm if desired.

Ingredients:

¼ cup olive oil, divided
¼ small red onion, finely diced
2 cloves garlic, minced
One 15-ounce can great northern beans, or
1 ¼ cups cooked great northern beans
¼ cup water
2 tablespoons lemon juice (from about 1 lemon)
¼ cup tahini
¼ teaspoon kosher salt
Freshly ground black pepper

Directions:

Preheat oven to 375°F.

In an ovenproof saucepan or medium skillet, over medium heat, heat 2 tablespoons olive oil. Add the onion and cook for 5 minutes to soften the onion. Stir in the garlic, beans, and water. Place in oven and bake for 20 to 25 minutes or until starting to brown. Remove from oven and place beans in a blender or food processor. Add the lemon juice, tahini, remaining 2 tablespoons olive oil, and salt. Blend or process until smooth.

Smoked Paprika

This Spanish spice is made from ground, smoke-dried pimentón peppers. The smoky flavor is perfect for meatless dishes, rubs, cooked dry beans, marinades, and sauces.

Smoky Eggplant Dip

Makes about 2 cups

Roast an eggplant over a gas flame or on a grill to "melt" or soften the interior of the eggplant and add a true smoky flavor. The smoked paprika adds an even smokier flavor. Alternatively, roast the eggplant in a hot oven. Serve with pita chips, whole-grain crackers, rice crackers, or thick sliced-vegetable.

Ingredients:

1 large globe eggplant, washed
¼ cup chopped roasted red pepper
¼ cup tahini
¼ teaspoon garlic powder
2 tablespoons olive oil
2 tablespoons red wine vinegar
¼ teaspoon smoked paprika
¼ teaspoon kosher salt
¼ teaspoon red pepper flakes
Optional: chopped fresh parsley

Directions:

Place a small baking rack over the gas flame of a stove or preheat a grill to medium-high. Wash and dry the eggplant. Place the eggplant over the gas flame. Use a pair of tongs to turn the eggplant periodically during cooking until the eggplant is soft on the inside and blackened on the outside. This takes about 20 to 25 minutes depending on the size of the eggplant.

Move the eggplant to a bowl and cover with foil. Set aside until cool enough to be handled without burning your fingers, about 15 minutes. The eggplant will continue cooking and will be even softer and mushier when the foil is removed.

Meanwhile, place the red pepper, tahini, garlic powder, olive oil, red wine vinegar, smoked paprika, salt, and red pepper flakes in a bowl and mix well.

Cut the eggplant open, scoop out the eggplant pulp, and put it into the bowl with the other ingredients. Mix well, stirring vigorously until the dip is smooth with chunks of red pepper and eggplant. The eggplant may remain just a little stringy, but the dip should be creamy in consistency. Serve warm or refrigerate and serve at a later time.

CHAPTER 2

Sauces

Sauces often conjure up images of heavy, goopy liquids that cover up the real food underneath. This has changed for the modern cook. The approach with these "sauce" recipes is to provide a set of rubs, spice blends, and sauces that can be used in many different ways. With a pantry stocked with tomates, spices, nuts, herbs, vinegar, and olive oil, the combinations are almost limitless. To make the best use of this chapter, mix the rubs and spice blends ahead of time. Store them in an airtight container or jar, so they are ready when you need them. The tomato-based sauces on their own create a nice dish when served over Pan-Fried Tofu, page 157, any cooked whole grain, or pasta. And the Fresh Herb Vinaigrette, page 52, is fresh and flavorful. Making it ahead allows you to keep your grocery budget focused on pantry ingredients and not on buying jars and bottled of premade salad dressings and sauces.

Recipes

Home-Blended Chili Powder and Curry Powder
Spicy Marinara Sauce
Tomato Curry Sauce
Fire-Roasted Tomato Salsa
Cashew Cream Sauce
Barbecue Sauce
Almond Curry Pesto
Kale Green Onion Pesto
Tahini Sauce
Plant-Based Mayonnaise, Two Ways
Enchilada Sauce
Fresh Herb Vinaigrette
Sriracha Peanut Sauce
Sweet Chile Vinaigrette
Ginger Sesame Vinaigrette

Home-Blended Chili Powder and Curry Powder

With a pantry of spices, it's easy to make your own spice blends.

Chili powder

Makes 3 tablespoons

1 tablespoon smoked paprika
2 teaspoons cumin
2 teaspoons dried oregano
1 teaspoon garlic powder
1 teaspoon onion powder
½ teaspoon kosher salt
½ teaspoon cayenne pepper

Mix all ingredients and store in a small jar or another airtight container.

Curry powder

Makes 3 tablespoons

1 tablespoon coriander
1 tablespoon turmeric
1 teaspoon cumin
½ teaspoon freshly ground black pepper
¼ teaspoon powdered ginger
¼ teaspoon cayenne pepper
¼ teaspoon kosher salt

Mix all ingredients and store in a small jar or airtight container.

Spicy Marinara Sauce

Makes about 3 cups

This homemade version of marinara is quickly assembled from your pantry and replaces the need to buy a jar of marinara sauce.

Ingredients:

2 tablespoons olive oil
4 cloves garlic, finely chopped
¼ teaspoon red pepper flakes
¼ cup red wine
One 28-ounce can crushed tomatoes
2 tablespoons tomato paste
1 ½ tablespoons dried basil
¼ teaspoon dried thyme
1 tablespoon lemon juice (from about ½ lemon)
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper

Directions:

In a large skillet, heat the olive oil over medium-low heat. Add the chopped garlic and red pepper flakes and cook, stirring occasionally, for about 2 minutes. Do not allow the garlic to brown. Add the red wine and stir. Let simmer for about 1 minute to reduce the wine. Stir in the crushed tomatoes, tomato paste, basil, thyme, sugar, salt, and pepper. Bring to a simmer and cook, partially covered if it's blopping out of the pan too much, for about 30 minutes or until slightly thickened.

(Continues...)

Excerpted from The Essential Plat-Based Pantry by Maggie Green, Sarah Jane Sanders. Copyright © 2018 Maggie Green. Excerpted by permission of Red Lightning Books.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Edition details

• Publisher: Red Lightning Books
• Publication date: 2018
• Language: English
• ISBN 10: 1684350107
• ISBN 13: 9781684350100
• Binding: Hardcover
• Number of pages: 184