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I created this dish as a healthier alternative to the packaged vegan taco meats that I’ve used in the past (like Yves Meatless Ground Taco Stuffers and Soyrizo). For sure, they are delicious (YUM!), but they’re also highly processed (BOO!). I’m striving to use more whole foods.
Tempeh is a fermented, whole soy food. My favorite brand is Turtle Island Foods. The Organic Five Grain flavor contains (organic) non-GMO soybeans, millet, brown rice, sesame seeds, apple cider vinegar, and rhizopus oligosporus starter culture.
Tempeh can have a bitter edge, so it’s best to cut and steam the pieces of tempeh for about 10 minutes before using. I like tempeh best when it has a chance to soak up flavors from a liquid-based marinade or sauce. The black spots are molds that are supposed to be there.
Steaming the tempeh.
Chopped steamed tempeh.
INGREDIENTS
1- 8 0z “block” or “cake” tempeh, thawed, steamed and chopped
20 crimini mushrooms, chopped or sliced
6 cloves garlic, minced
1/2 onion, chopped
1-2 carrots, chopped
1 jalapeno pepper, seeds removed and minced
1/2 red pepper, chopped
Dash garlic powder
1/2 t salt
1/2-1 t chili powder
1 t oregano
1 t cumin
1 1/2 t salt-free fajita seasoning blend (contains paprika, onion, garlic, black pepper, oregano & cumin)
2 T apple cider vinegar
1 T tamari
1/4 C tomato paste
3/4 C water
Chopped Crimini Mushrooms
ASSEMBLY
While you’re steaming the tempeh, chop the veggies. Keep the mushrooms separate, but you can combine the garlic, onion, carrots, jalapeno, and red pepper in a bowl. Combine the spices. Combine the wet ingredients (vinegar, tamari, tomato paste & water.) After the steamed tempeh cools, chop it.
I used 2 large saute pans, each on medium heat with a little coconut oil.
In the first pan, saute about half of the veggies, half of the spices and all of the mushrooms.
Sauteed crimini mushrooms, veggies & spices.
In the second pan, cook the other half of the veggies and spices with the chopped tempeh and wet ingredients. The liquid marinade will soak into the tempeh. Cook down some of the liquid, but not all.
Tempeh, veggies, spices and liquid marinade.
Finally, combine the two. Portion in 1 cup sized wide mouth freezer jars. Makes 6- 1 cup servings.
Tempeh Mushroom Taco Filling
Eat this filling with your favorite taco fixings, in tortillas or as a salad.
Don’t forget the Pinto Bean Dip!
WET INGREDIENTS:
1-2 cloves garlic, minced
chopped onion (~1/4 to 1/3 cup)
chopped red pepper (~1/4 to 1/3 cup)
1- 15 oz can organic Cannellini (white kidney) beans, rinsed & drained
1 T tahini
1 T balsamic vinegar
1 t capers
DRY INGREDIENTS:
1/4 C ground sunflower seeds
1/2 C oat flour (GF)
dash garlic powder
dash salt
1/8 t crushed red pepper flakes
1/4 t fennel (crushed with mortar & pestle)
1 t dried basil
1 t Italian seasoning blend
1 T nutritional yeast
ASSEMBLY:
Use a small food processor to puree the wet ingredients.
In a large bowl, combine the wet puree with the dry ingredients.
Divide the burger “dough” into 4 balls. Pour a drop of olive oil on your hands to handle it easier. The burger dough will be sticky and soft– don’t panic!! Create 4 patties. You can just drop the ball right onto parchment paper and then flatten into a patty.
Refrigerate the patties on parchment paper for at least 30-60 minutes before cooking. The time will allow the excess moisture to soak into the oats, which will bind the burgers. Trust me!
Cook the patties on medium heat in a saute pan using the oil of your choice (I use coconut oil). It should take about 10 minutes per side. Shake the pan periodically to make sure they aren’t sticking.
Serve these burgers with a dollop of spaghetti sauce. If you want to dress it up more, add vegan cheese, kalamata olives, and fresh basil.
THANK YOU for not eating animals.
What can I say…I love creating new muffin flavors!
“WET” INGREDIENTS:
1 finely chopped organic apple (about 1 1/2 C)
1 mashed banana
1/3 C non dairy milk
1 Chai tea bag steeped in 1/3 C hot water
*2 cubes applesauce (about a scant 1/4 C)
1 T organic canola oil
1/3 C organic brown sugar
1/3 C evaporated cane juice (vegan sugar)
2 t vanilla extract
*So that I always have applesauce on hand for low-fat baking, I freeze unsweetened applesauce in ice cube trays, then thaw a few cubes at a time.
DRY INGREDIENTS:
1/2 C EACH: millet flour, quinoa flour, garbanzo bean flour, and brown rice flour
2/3 C oat flour (GF)
1/3 C rolled oats (GF)
2 T ground flax
2 T finely shredded unsweetened coconut
2 t baking powder
1 t baking soda
1 t salt
1 t cinnamon
1/2 t nutmeg
1/8 t clove
1/8 t allspice
INSTRUCTIONS:
Set aside the chopped apple. Combine the other “wet” ingredients in a bowl or on a large plate that you mash the banana on. In a separate bowl, combine the dry ingredients. Stir the wet ingredients into the dry, and fold in the apples. Bake in muffin liners at 350 degrees for 22 minutes. Makes 15.
This is a gluten free, slightly modified version of my Pumpkin Chocolate Chip Muffins. Instead of using pumpkin, I wanted to try the combination of yam with banana. It worked!
Banana Yam Muffins (GF)
“WET” INGREDIENTS:
1/2 C mashed yam (about 1 medium)
2 medium very ripe bananas, mashed
*2 cubes applesauce (about a scant 1/4 cup)
1 T organic canola oil
1/3 C organic brown sugar
1/4 C evaporated cane juice (vegan sugar)
2 t vanilla extract
2/3 C non-dairy milk
*So that I always have applesauce on hand for low-fat baking, I freeze unsweetened applesauce in ice cube trays, then thaw a few cubes at a time.
DRY INGREDIENTS:
1/2 C EACH: millet flour, quinoa flour, brown rice flour, garbanzo bean flour
2/3 C oat flour (GF)
1/3 C rolled oats (GF)
2 T ground flax seed
2 T unsweetened finely shredded coconut
2 t baking powder
1 t baking soda
1 t salt
1 t cinnamon
1/2 t nutmeg
1/8 t ground clove
INSTRUCTIONS:
Mix the “wet” ingredients and the dry ingredients separately, then combine. Bake in muffin liners at 350 degrees for 23 minutes. Makes 14.
Starbucks, you pissed me off. You took away my free soy milk with my registered card. Not cool! Pfft– I have no reason to be loyal anymore. I’ve moved on!
Guess what? I’m glad you failed. I found better. I found Vinaccio.
Organic, fair trade coffee beans are what I prefer. How happy I was to make this discovery! 
After all, those are the kind of beans I buy for my home espresso machine. I brew at home 6 days per week and I only buy a latte outside of the house about 1 day per week.
Lesson learned:
Sometimes a ‘bad’ thing is actually a GREAT thing!
(Now…if Vinaccio wants to really impress me, then they’ll go back to offering vegan baked goods. Eric said he bought some vegan scones there once upon a time. No such luck now.)
This is the soup that I eat at least 3 days per week. It’s my “go-to” lunch entree when at work. I just grab a jar from my freezer in the morning, and then heat and eat in the same 1 cup wide-mouth glass jar.
CHOP THESE VEGGIES: (It goes really fast if you use the slicing blade of a food processor)
1 large onion
5 cloves garlic (mince)
2 carrots
1 medium head cauliflower
20 crimini mushrooms
28 oz crushed organic tomatoes with basil OR 5 medium tomatoes
(I slice tomatoes by hand using a really sharp knife that only gets used for tomatoes. That way, my “tomato knife” doesn’t get dull. Who enjoys slicing tomatoes with a dull knife? Not me!)
COMBINE THESE SEASONINGS:
4 t tarragon
3 t paprika
2 t thyme
3 t veggie broth powder
1 t salt
1/4 t black pepper
dash granulated garlic
2 bay leaves
SET ASIDE:
1 C rinsed lentils (whatever kind you like)
6 C water
1 T dijon mustard
ASSEMBLY:
Use a large soup pot. On medium heat, melt 1/2 T coconut oil. Saute the veggies with the seasonings (start with the onion and garlic, then gradually add the other veggies). Add the lentils, water and mustard. Simmer for about an hour, or until the lentils are cooked. Add more water if needed, depending on how thick you like it. Portion in 1 cup or 1 pint jars and freeze. Makes about 17 cups.
Let’s get 2 things out in the open right now:
- I need chocolate.
- I want to have my cake and eat it too.
It is possible to deliciously “healthify” most sweet treats. In this recipe I turned a batch of white flour/high sugar/high fat chocolate cupcakes into a tasty *gluten-free (GF) chocolate muffin containing less sweetener and refined oil.
There’s also a “secret” healthy ingredient: the pulp from juicing beets. When I juice fresh fruits and vegetables, I occasionally reserve a bit of the pulp from apples, carrots, and beets. I freeze the pulp for later use. Chocolate and beet go well together. I bet you don’t taste the beet!
Dry Ingredients:
1/3 C EACH: quinoa, millet, and brown rice flours
1/2 C oat flour* (for 100% GF, use GF oats)
3 T ground flax
2/3 C cocoa powder
1 t baking soda
1/2 t salt
“Wet” Ingredients:
1 C non-dairy milk
1 T white vinegar
1/3 C evaporated cane juice (vegan sugar)
1/3 C vegan brown sugar
1/4 C organic canola oil
1 1/2 t vanilla extract
1/2 C pulp from juicing beets
1/3 C vegan chocolate chips (optional)
Combine the dry and wet ingredients separately, then mix together and add the chocolate chips. Bake in muffin liners at 350 degrees for 22 minutes. Makes 11.
My thumb is not green…Which means that if I can grow sprouts, anyone can. It’s ridiculously easy and highly gratifying! Sprouts are the only food that I (currently) have the time or motivation to grow myself.
STEP 1: Buy seeds. Here is a nice blend of organic alfalfa, radish and broccoli sprout seeds. My local natural food Co-op has a whole section with seeds and sprouting supplies.
STEP 2: Get a quart wide-mouth canning jar and sprouting lid. A sprouting lid has holes in it to allow air flow and drainage. I made my own using some plastic mesh that I found at the craft store. Just make sure that the holes are small enough so that the seeds don’t go through.
STEP 3: (DAY 1) Soak 1 tablespoon sprouts in the quart jar filled with cool water for 4-8 hours. Drain through the sprout lid.
STEP 4: (DAYS 2-5) At least 2 times per day, rinse the seeds and growing sprouts by filling up the jar with cool water so it overflows. Turn upside down to drain. Keep out of direct light. Don’t let the seeds dry out.
Day 3 – Draining the Sprouts
STEP 5: After the sprouts start to grow, place the jar in a location that gets indirect sunlight. This develops the chlorophyll.
Day 4 – Exposing the Sprouts to Indirect Sunlight
STEP 6: (Day 5-6) When the jar is filled up with green sprouts you’re ready to harvest!
Day 5 – Harvest Day
Place the sprouts in a large bowl filled with cool water. Break up the sprout “clump” and swish around to loosen the seed hulls. Most will float to the top, and the rest will sink to the bottom. Carefully pour the hulls down the drain while keeping the sprouts from following!
STEP 7: Drain the sprouts and store in a closed container in the refrigerator. I put a damp paper towel in the bottom of the container to keep the sprouts moist but not too wet. Eat within a week.
My favorite summer sandwich is a “green sandwich,” made with sprouts, cucumber, green pepper and avocado, with dilled horseradish sauce (Vegenaise + Bubbies Horseradish + dill). Sometimes I add some marinated tofu slices.
For a great resource and more information, consult The Sprouting Book, by Ann Wigmore.
HAVE FUN AND BE WELL!
Carrot Raisin Muffins
For this recipe, I used the carrot and apple pulp leftover from my juicer. If you want to use regular shredded carrot, then you’ll need to decrease the moisture a bit. These are dense and moist…and delicious! These are not gluten-free, but they are wheat-free.
Dry Ingredients:
1/3 C each: quinoa flour, millet flour, spelt flour, and ground oats
1/4 C ground walnuts
1/4 C ground flax
1 1/2 t baking soda
1/2 t baking powder
1/2 t salt
1 t cinnamon
1/2 t ground ginger
“Wet” Ingredients:
2 C juicer pulp from juicing carrots and apples (or just carrots)
1 small banana, mashed
1/2 C brown sugar
scant 1/3 C unsweetened applesauce (*3 cubes)
1/3 C + 2 T non-dairy milk
1/3 C R.W. Knudsen Vita Juice blend or apple juice (organic)
2 T organic canola oil
1 t vanilla extract
1/4 C raisins
Mix the dry and wet ingredients together and bake in muffin liners at 350 degrees for about 23 minutes. Makes 1 dozen.
*Freeze applesauce in ice cube trays so you always have applesauce on hand for baking. Applesauce is used to replace oil in baking.
NOTE: You can make lower fat, gluten-free (GF) Carrot Pineapple Muffins by modifying this recipe as follows.
- Instead of spelt flour, use brown rice flour.
- Instead of ground flax, use garbanzo bean flour (to reduce the fat).
- Instead of 2 C carrot pulp, use 1 C carrot pulp and 2/3 C chopped pineapple (part of a can of pineapple).
- Instead of 1 small banana, use 2.
- Decrease the brown sugar to 1/3 C.
- Omit the apple sauce.
- Decrease the non-dairy milk to 2 T.
- Use pineapple juice for the juice (from the can of pineapple.)
- Decrease the oil to 1 T.
My 2011 trip to Kauai wasn’t my first visit to the island, but it was the first time going as a vegan. I was pleased to discover that it’s quite simple to find tasty vegan food all over the island. I had one bad experience, but hopefully it was a learning experience for all involved.
I vacationed at the Marriott’s Waiohai Beach Club (on Poipu Beach) with my husband and parents (thanks mom & dad!). We ate local fresh fruit every morning and cooked most dinners in the condo. The lunch meal was typically the meal “out.”
I’ll start the tour of Kauai’s vegan eats on the South shore and work my way north…
FARMER’S MARKETS – You can’t beat the fresh fruit of Hawaii. At the beginning of your trip, find out where and when the Farmer’s Markets will be. Only then plan your other activities. Arrive early and bring cash!
KAUAI SOUTH SHORE
LIVING FOODS MARKET – Located in the Kukuiula Village (2829 Ala Kalanikaumaka #24), in Koloa.
We picked up some hummus and tabbouleh to take hiking on the Alakai Swamp Trail.
DA CRACK – Located at 2827 Poipu Road, in Poipu.
“Da Most Bang For Your Buck” is true! This is a “take-out only” Mexican food place. I appreciated that the Veggie Burrito/Veggie Soft Taco are vegan. I didn’t have to say “No cheese, please!”
PUKA DOG – Located in the Poipu Shopping Village (2360 Kiahuna Plantation Drive), in Koloa
Puka veggie dogs are made from soy and wheat gluten. The bread is dairy- and egg-free. Have the Lilikoi Mustard and Tropical Relishes (dairy-free), but avoid the other sauces (which contain milk.) (Here is the Puka Dog FAQ page.)
PAPALANI GELATO – Located in the Poipu Shopping Village, in Koloa.
There is a whole section of dairy-free Sorbetto, and the sugar cones are vegan. With so many flavors, you’ll need to keep coming back! Here, I had lime on the bottom and pineapple on top…
ROY’S POIPU BAR & GRILL – Located in the Poipu Shopping Village, in Koloa
Our one bad experience. Here‘s the story…
Walking through the shopping village, I noticed the Roy’s “Vegetarian Menu” and the “Vegan Chocolate Souffle.” I figured that if a vegan dessert was on the menu, then Roy’s could accommodate vegans for dinner, too. The “Vegetarian Menu” looked perfectly acceptable. So, contrary to my usual frugal nature, I decided to splurge on fine dining.
Once seated, the waiter brought out edamame to eat while reviewing the menu. We stated that we are vegan, and immediately double-checked that the edamame was not cooked in butter. “No, cooked in oil.”
We ordered the Togarashi Seared Tofu & Hawaiian Mushroom “Poke” for an appetizer. It was rich.
Ginger Fusion
We ordered the Fresh Seasonal Vegetable Medley (“Chef’s Way”) and said, “That’s vegan, right?” Everything seemed fine, but when the waiter presented our plates, he described a risotto and used the word “butter.”
- “Vegan butter?”
- The waiter went to the kitchen.
- He came back, “It’s cream.” I had to explain that cream is dairy.
- The waiter was flustered. I was annoyed.
- We ate steak fries instead.
- Finally, I ordered the VEGAN Chocolate Souffle. At least it delivered! It was super decadent.
- I typed a complaint on the Roy’s website. I stated that I was drawn in by the Vegan Chocolate Souffle, and that I’d assumed that since Roy’s was offering a vegan dessert, it meant that a vegan could reasonably expect a vegan dinner, too.
A few days later, I received a phone call from the manager of Roy’s, who apologized to me for the debacle. Staff training was underway. She confirmed my suspicions that the appetizer was cooked in butter. Our $85 bill was refunded.
Moral of the story…don’t assume that vegan dessert means vegan dinner. We asked questions and explained our dietary preference, yet we still got into trouble. Hopefully some good came from our experience and the next vegan customer didn’t have to eat unwanted dairy products!
My Recommendation: Save your dinner dollars, but have dessert!
KAUAI EAST SHORE
PAPAYA’S NATURAL FOODS – Located at Kauai Village Shopping Center (4-831 Kuhio Hwy), in Kapa’a
Do your grocery shopping here! You’ll find every-vegan-thing that you need, to stock up your condo timeshare or hotel room. There are plenty of vegan options for a “grab & go” picnic lunch…check out the cafe. We picked up some Daiya Pepperjack Shreds to make nachos with fresh mango salsa…
RAINBOW LIVING FOODS - Located at 4-1384 Kuhio Hwy, in Kapa’a (behind the set of shops on the highway.)
I have a confession to make: I was almost too cheap to dine here. What a mistake that would have been! This Rainbow Veggie Wrap with Creamy Lime Dressing was probably the best meal of my trip (and I ate some good stuff!) I think it cost something like $11, which (for me) is a little pricey for lunch, but guess what? It was totally worth it. Don’t leave Kauai without stopping here.
KAUAI NORTH SHORE
THE HEALTHY HUT NATURAL FOOD STORE – Located at 4270 Kilauea Road, in Kilauea
It’s a small store, but it gets the job done.
KILAUEA BAKERY & PAU HANA PIZZA – Located at Kong Lung Center (2484 Keneke St), in Kilauea
Outstanding vegan cake! I had to try every flavor: Coconut, Banana, Macadamia Mocha, and Chocolate Raspberry. Hopefully they still sell them. I’d check ahead, because otherwise, this place really needs some veganizing!
As of February 2012, according to this website about the Kong Lung Historic Market Center, the bakery is advertising a gluten-free, sugar-free, vegan muffin. I’m not sure that sounds too exciting when on vacation. I hope that’s not their only vegan pastry option!
BANANA JOE’S FRUITSTAND – Located at 5-2719 Kuhio Highway, in Kilauea
Pick up some fresh fruit, but don’t leave until you eat a refreshing banana pineapple “Frosty,” made from 100% frozen fruit pushed through a juicer. This is better than soft-serve ice cream, because it’s naturally vegan. (Banana Joe’s inspired me to make my own homemade Frosties at home, with my Omega Juicer.)
HARVEST MARKET – Located at 5-5161 Kuhio Hwy, in Hanalei
This natural food store kicks some butt. Shop for your groceries or grab some food to take to the beach. I bought a scrumptious Tempeh BLT Sandwich and some Uncle Eddie’s Molasses cookies.
RED HOT MAMA’S – Located between Hanalei and Ke’e Beach, in the community of Wainiha.
Fresh mexican food and seasoned tofu is available! Avocado instead of cheese makes a better taco. It’s cash only, so be prepared! This website has a picture of the walk up window…it’s another “take-out only” restaurant.
Admire the fishes…Don’t eat them.
