The Colorful Family Table: Seasonal Plant-Based Recipes for the Whole Family
256
The Colorful Family Table: Seasonal Plant-Based Recipes for the Whole Family
256Paperback
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Overview
Have an array of mouths to feed? Stubborn preteen, picky toddler, or a spouse skeptical of anything labeled "vegan"? The Colorful Family Table is here to help.
Certified health coach, plant-based food blogger and author of The Colorful Kitchen Ilene Godofsky returns with more than 90 all-new plant-based recipes perfect for your family's table. Created from simple, familiar ingredients, Ilene's recipes are reader-tested to please even the most finicky family members.
Inside, discover healthy, seasonal recipes, including:
• Watermelon & Tofu Feta Salad
• Zucchini Corn Fritters with Basil Aioli
• Bacon, Kale & Apple Sammie
• Pumpkin-Stuffed Pumpkin Mac 'n' Cheese
• Everything Bagel Pancakes & Spring Veggies with Hollandaise Sauce
• Blueberry Quinoa Cornbread Muffins
• Tempeh Tacos with Peach Salsa
• Cheesy Broccoli Dumpling Stew
With easy-to-follow instructions (even for the kitchen novice!) and prep times designed for busy families, making meals as nutritious and delicious as they are eye-catching has never been easier. Make your family table a colorful family table, and spend more time enjoying the people who matter the most.
Product Details
| ISBN-13: | 9781948836470 |
|---|---|
| Publisher: | BenBella Books, Inc. |
| Publication date: | 12/03/2019 |
| Pages: | 256 |
| Sales rank: | 1,051,915 |
| Product dimensions: | 6.90(w) x 8.90(h) x 0.60(d) |
About the Author
Read an Excerpt
CHAPTER 1
fall
As the fall weather starts to cool down and we transition from the high energy of summer back to our regular routines, my family begins to crave cozy dishes like soups and stews. Warming spices like cinnamon and ginger appear at nearly every meal, helping us feel physically and emotionally grounded. The dishes I cook become heavier and less reliant on fruits and raw vegetables, but there's a new kind of excitement in the air that matches the abundance at the markets.
The fall produce color palette matches the changing leaves on the trees. I find inspiration in the vibrant reds, yellows, and oranges coming from apples, pumpkins, sweet potatoes, and more varieties of squash than I can count. Comfort food is the name of the game as we gather around the table with steaming bowls and piping-hot plates full of colorful, cozy food that will warm us from the inside out.
FALL RECIPES
Pumpkin Pie Smoothie Bowl 14
Fully Loaded Fluffy Pumpkin Pancakes 17
French Toast with Sour Cream & Stewed Apples 18
Easy Stewed Apples 21
Leftover Sweet Potato Brown Rice Breakfast Pudding 22
Sweet Potato & Apple Loaf 27
Roasted Stuffed Figs 28
Crispy Pumpkin-Spiced Chickpeas 31
Cauli-Broc Tots 32
Cauli-Broc Totchos with Cashew Cheese & Tempeh Bacon 35
Smoky Brussels Chips 36
Stuffing Hummus 39
Miso-Tahini Sweet Potato & Tofu Grilled Cheese 40
Bacon, Kale & Apple Sammie 43
Butternut Squash & Apple Soup 44
Mushroom & Tempeh White Chili 47
Kabocha Squash & Lentil Stew 50
Sweet Miso-Tahini Macro Bowl 53
Pumpkin-Stuffed Pumpkin Mac 'n' Cheese 54
Creamy Cinnamon Polenta Bowl with Roasted Root Vegetables 57
Apple-Almond Cookies 58
Brown Sugar & Butternut Squash "Pop-Tarts" 61
Rocky Road Sweet Potato Pie 62
pumpkin pie
SMOOTHIE BOWL
Total time: 5 minutes Active time: 5 minutes Makes: 4 servings
My cravings for "pumpkin spiced everything" hit like clockwork every year on the first day of September, even if the temperatures outside still feel like summer. This smoothie makes the perfect breakfast on those early fall days when you are eager to embrace the flavors of the season but are still wearing shorts and a tank top. Plus, it's a double win because your kids will never guess that cauliflower is the secret ingredient that makes this smoothie extra creamy.
Smoothie 2 frozen bananas
2 cups nondairy milk
1 cup frozen cauliflower florets
1 cup pumpkin puree (page
228 or store-bought)
2 tablespoons maple syrup
2 tablespoons ground flaxseed
1 tablespoon Pumpkin Pie Spice (page 229)
½ teaspoon vanilla extract Dash of salt
Optional Toppings
¼ cup nondairy yogurt
¼ cup granola
¼ cup chopped nuts
¼ cup vegan chocolate chips
1. Combine all the smoothie ingredients in a blender and blend until thick and creamy.
2. Transfer the mixture to individual serving bowls. Add your desired toppings and enjoy with spoons.
fully loaded FLUFFY PUMPKIN PANCAKES
Total time: 30 minutes Active time: 30 minutes Makes: 4–6 servings
When I think of my family gathered around the breakfast table, pancakes are always the first meal that comes to mind. They're guaranteed to make everyone happy, even the pickiest of picky eaters. This fall-inspired version of our favorite family breakfast is a truly special treat — fluffy; studded with raisins, nuts, and chocolate chips; and chock-full of fall's sweetest flavors.
Dry
2 cups spelt flour
1 tablespoon plus 1 teaspoon baking powder
1 tablespoon Pumpkin Pie Spice(page 229 or store-bought)
1/8 teaspoon salt
Wet
1¼ cups nondairy milk
½ cup pumpkin puree (page
228 or store-bought)
2 tablespoons coconut oil,
melted
2 tablespoons maple syrup
1 teaspoon apple cider vinegar
Fold-Ins
¼ cup chopped nuts
¼ cup raisins
¼ cup vegan chocolate chips
Oil for Cooking
Vegan butter or coconut oil
Optional Toppings
Vegan butter Maple syrup Nondairy yogurt
1. Whisk the dry ingredients together in a large bowl. In a small bowl, stir the wet ingredients together. Add the wet mixture into the dry mixture until everything is mixed. Fold in the nuts, raisins, and chocolate chips.
2. Heat a griddle or large cast iron pan over medium heat. Add enough vegan butter or coconut oil to coat, then spoon ¼-cup portions of the batter onto the griddle (the number of pancakes you can cook at once will vary depending on the size of your griddle).
3. Cook until the centers of the pancakes start to bubble and the bottoms are lightly browned, 4–5 minutes. Use a spatula to flip the pancakes, then continue to cook until the other sides are lightly browned, 4–5 minutes more. Repeat until all the batter is used.
4. Serve warm, with desired toppings.
french toast WITH SOUR CREAM & STEWED APPLES
Total time: 30 minutes Active time: 30 minutes Makes: 6–8 servings
Got a loaf of bread that's starting to go a little stale? It's French toast time! I love making this egg-free version in the fall months because I always have big batches of the perfect topping, Easy Stewed Apples, on hand. Combined with vegan sour cream, the result is tangy, sweet, crispy, creamy brunch perfection.
French Toast
1 loaf of day-old bread
(unsliced crusty bread that you can slice yourself works best)
1 cup nondairy milk
1 tablespoon ground flaxseed
1 tablespoon maple syrup
½ teaspoon vanilla extract
½ teaspoon ground cinnamon Dash of salt Vegan butter or coconut oil
Toppings
1 batch Cashew Sour Cream
(page 225) or store-bought vegan sour cream
½ batch Easy Stewed Apples
(page 21)
1. Cut the bread into 1-inch-thick slices, then cut each slice in half, crosswise.
2. To prepare the batter, whisk together the nondairy milk, ground flaxseed, maple syrup, vanilla extract, cinnamon, and salt in a small bowl. Let the mixture sit for 10 minutes, then pour it onto a large plate with a lip.
3. Set a large pan over medium heat and add enough vegan butter or coconut oil to coat.
4. Dip a slice of bread into the batter on the plate, flipping it so both sides are coated. Place the bread in the pan and fry for 4–5 minutes on each side, until golden brown and crispy. Repeat until all the bread is used.
5. Serve warm, with the Cashew Sour Cream and Easy Stewed Apples on top.
EASY STEWED apples
Total time: 60 minutes Active time: 15 minutes Makes: 6–8 servings
This no-sugar-added version of traditional stewed apples is on my top ten list of things I love about fall. It makes the entire house smell delicious when it's simmering on the stove, and the uses for it are endless. Combine it with sour cream on top of French Toast (page 18) or Smashed Rosemary Potatoes (page 81), or spoon it over vanilla ice cream or yogurt. Try it mixed into oatmeal or cereal or stuffed into a roasted sweet potato — you really can't go wrong!
8 medium apples (about
2½ pounds; see below)
1 cup water
¼ cup raisins Juice of 1 lemon
1 teaspoon ground cinnamon
¼ teaspoon salt
1. Core and dice the apples, then place them in a large pot on the stove. Add the water, raisins, lemon juice, cinnamon, and salt to the pot and combine. Bring the mixture to a simmer over medium heat. Let the apples simmer for 45 minutes, stirring every 5–10 minutes, then turn the heat off and let the pot sit for 5 minutes. Enjoy warm, or let cool and transfer to an airtight container and store in the refrigerator for up to 5 days.
Note: You can make the recipe more applesauce-like by finely dicing the apples or make it chunkier by cutting them into 1-inch pieces. I like to do a mix of large and small dice for a fun texture, or to keep the apples extra chunky for a toddler-friendly finger food. Granny Smith apples are slightly tart and will hold their shape when cooked; for a sweeter, "saucier" version of this dish, choose a sweet variety such as Gala or Fuji.
LEFTOVER sweet potato BROWN RICE BREAKFAST PUDDING
Total time: 30 minutes Active time: 30 minutes Makes: 4 servings
When I first starting learning about the macrobiotic diet, I was put off by brown rice as a common ingredient in many breakfast recipes — until I tried it. Starting my morning with hearty, filling, fiber-rich brown rice in the colder months helps me feel grounded, energized, and ready to take on the day. This recipe is a sweet, simple way to get your brown rice in first thing, and it's even easier to make when you have leftover rice and sweet potato in the fridge. You can also make a big batch and reheat it as needed.
Pudding
1 medium roasted sweet potato
(see below) or ¾ cup puree
2 cups nondairy milk
3 cups Brown Rice (page 225)
2 tablespoons maple syrup
1 teaspoon vanilla extract
1 tablespoon Pumpkin Pie
Spice (page 229 or store-bought)
½ cup raisins
¼ teaspoon salt
Optional ToppingsN
ondairy yogurt Diced apple Chopped nuts
1. Scoop the flesh out of the sweet potato and combine it in a blender with the nondairy milk. Blend until smooth.
2. Transfer the mixture to a medium sauce pan. Add the Brown Rice and bring to a simmer over medium heat. Stir in the maple syrup, vanilla extract, Pumpkin Pie Spice, raisins, and salt. Turn the heat to low and simmer for 20 minutes, stirring every few minutes.
3. Serve warm, with desired toppings.
Note: To roast the sweet potato, use a knife to poke a few holes in the skin, then bake at 400°F for 45–60 minutes, until tender.
sweet potato & APPLE LOAF
Total time: 55 minutes Active time: 10 minutes Makes: 1 (9-by-5-inch) loaf
This melt-in-your-mouth loaf is my fall-flavor version of banana bread. I like to make it with Baby V when we have leftover sweet potato in the fridge, and she gets a real kick out of seeing the loaf rise in the oven. Of course, our favorite part is slicing into it when it's fresh out of the oven and smothering those piping-hot pieces in vegan butter.
Dry
1½ cups spelt flour
2 tablespoons Pumpkin Pie Spice(page 229
or store-bought)
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
Wet
1 medium roasted sweet potato (page 22) or ¾ cup puree
1 ripe banana
¾ cup nondairy milk
¼ cup coconut oil, melted
3 tablespoons maple syrup
1 teaspoon vanilla extract
Extra
1 medium apple, peeled and diced
½ cup vegan chocolate chips and/or raisins
1 tablespoon coconut sugar
1. Preheat the oven to 375°F. Grease a 9-by-5-inch loaf pan.
2. Whisk the dry ingredients together in a large bowl.
3. Scoop the flesh of the sweet potato into a medium bowl. Add the banana and use a potato masher or fork to mash everything together. Add the nondairy milk, coconut oil, maple syrup, and vanilla extract and stir. Add the wet ingredients to the large bowl of dry ingredients and stir until thoroughly combined. Fold in the apple, chocolate chips, and/or raisins.
4. Transfer the batter to the loaf pan and use a spatula to spread it out evenly. Sprinkle the coconut sugar on top.
5. Bake for about 45 minutes, until the top is golden and crisp. Remove from the oven and let cool before slicing and serving.
roasted STUFFED FIGS
Total time: 30 minutes Active time: 15 minutes Makes: 12 pieces
This secretly simple recipe makes an impressive party appetizer or fun after-school snack. I've found it to be a hit for all ages. It looks and feels fancy to adults, and kids love it as a sweet and savory finger food. Save the rest of the batch of Cashew Cheese to make Cauli-Broc Tots (page 32) the next day.
12 fresh figs
½ batch Cashew Cheese
(page 189)
1 tablespoon balsamic vinegar
1 tablespoon maple syrup
2 tablespoons crushed pistachios
1. Preheat the oven to 350°F. Line a baking sheet with parchment paper.
2. Trim the stems off the figs, then slice an "X" into the top of each fig that goes about halfway down. Place the figs on the baking sheet. Use a small spoon to stuff 1–2 teaspoons of Cashew Cheese into each fig.
3. Bake for 12–15 minutes, until the top of the cheese is lightly golden.
4. Transfer to a serving dish. Drizzle the balsamic vinegar and maple syrup over the figs, then top with the crushed pistachios. Serve right away.
CRISPY pumpkin-spiced CHICKPEAS
Total time: 30 minutes Active time: 5 minutes Makes: 4 servings
I keep a big batch of these crunchy treats on hand to jazz up anything and everything during the fall months. Everyone in my family snacks on them by the handful, and they're a great protein-packed addition to a lunchbox. A scoop will add the perfect sweet and savory pop of crunch to salads and soups, and they can even be layered inside a PB&J. This recipe is a versatile template for so many flavors (see below), so get creative!
1½ cups cooked chickpeas (or one 15-ounce can, rinsed and drained)
1 tablespoon coconut oil,
melted
1 tablespoon Pumpkin Pie Spice (page 229 or store-bought)
1 tablespoon coconut sugar
1/8 teaspoon salt
1. Preheat the oven to 425°F.
2. Stir all the ingredients together in a medium bowl until the chickpeas are well coated. Spread the chickpeas out on a baking sheet.
3. Bake for 15 minutes, remove the baking sheet from the oven and stir, then bake for another 10 minutes, until the chickpeas are crispy. Let them cool completely. Enjoy fresh or store in an airtight container for up to 1 week.
Note: This recipe is a great template for all different flavors of crispy chickpeas. Try swapping out the Pumpkin Pie Spice for Everything Bagel Seasoning (page 128), or use whatever spices and herbs sound good to you.
CAULI-BROC tots
Total time: 1 hour 5 minutes Active time: 15 minutes Makes: About 30 tots
Frozen tater tots were one of my most beloved foods as a kid. Dipping those crispy nuggets in different condiments is just plain fun, and the size is perfect for little fingers. This elevated version is a nutrition-packed spin on the classic, and these tots are guaranteed to be a favorite for both kids and adults.
Flax "Egg"
1 tablespoon ground flaxseed
3 tablespoons warm water
Tots
1½ cups cooked chickpeas (or one 15-ounce can, rinsed and drained)
1 tablespoon olive oil
1 tablespoon tamari
2 cups riced cauliflower florets (see below)
2 cups riced broccoli florets
2 tablespoons nutritional yeast
½ teaspoon garlic powder Salt and black pepper, to taste
Serve With
¼ cup chopped fresh cilantro
Cashew Cheese Sauce (see below)
or your favorite dipping sauce
1. Preheat the oven to 400°F. Grease a baking sheet.
2. Prepare the flax "egg" by stirring the ground flaxseed and warm water together in a small bowl. Let the mixture sit for at least 10 minutes before using.
3. Combine the flax "egg," chickpeas, olive oil, and tamari in a blender, and blend until smooth. Transfer the mixture to a large bowl. Stir the cauliflower, broccoli, nutritional yeast, garlic powder, salt, and pepper into the bowl, and mix until thoroughly combined.
4. Wet your hands and roll about 1 tablespoon of the mixture into a tot shape, then place it on the baking sheet. Repeat until all the mixture is used.
5. Bake for 25 minutes, remove the baking sheet from the oven and use a spatula to flip the tots, then return to the oven and bake for another 15 minutes, until both sides are browned. Serve with Cashew Cheese Sauce or your favorite dipping sauce.
Note: To "rice" the cauliflower and broccoli, pulse the florets in a blender or food processor until a ricelike texture is formed. To turn Cashew Cheese (page 189) into Cashew Cheese Sauce, simply warm it up in a small sauce pan on the stove.
(Continues…)
Excerpted from "The Colorful Family Table"
by .
Copyright © 2019 Ilene Godofsky Moreno.
Excerpted by permission of BenBella Books, Inc..
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.
Table of Contents
Introduction Fall Winter Spring Summer Kitchen Staples Acknowledgments Recipe Index About the AuthorWhat People are Saying About This
“Ilene’s recipes do a beautiful job at bringing colorful fruits and veggies together for vibrant dishes that also bring the whole family together. I love how she shares tips on how to cook for kids and prepare ahead of time for meals . . . The recipes are mouth-watering and full of soul-satisfying flavors!”
—Brandi Doming, author of The Vegan 8 Cookbook
“Ilene brings the family together at the table with scrumptious vegan recipes everyone will enjoy. These health-focused seasonal recipes will make you and your family feel great, all while tasting great, too!”
—Sam Turnbull, author of Fuss-Free Vegan and creator of It Doesn’t Taste Like Chicken
“If you’ve ever felt alone in your household sea of not-so-healthy eaters, this book will save you . . . With The Colorful Family Table, Ilene’s ensuring that everyone in your family will love tasting the rainbow—of plants.”
—Talia Pollock, author of Party in Your Plants
“With its brilliant mix of simplicity and creativity, this cookbook and its flavorful recipes belong in every veggie lover’s kitchen. This book is perfect for families, singles, roommates, and friends who love to cook together. Every recipe is rich and flavorful and will make you appreciate and enjoy vegan food in a fun and whole new way.”
—Kim-Julie Hansen, founder of Best of Vegan and author of Vegan Reset