Category Archives: Recipes – Main Meal

Deer Hunting

I would be remiss in writing a Southern cookbook without including some form of deer. Every year, sometimes not even waiting until the holidays, our father would trek off to the woods with his bow and arrow or guns and hunt for deer. When our mother dragged us along, we would wake up in the camp to see deer hanging by their ankles being gutted and blood dripping from their mouths. Other men, hunters, stood around, waiting to use the cleaning area, would chat and laugh with one another, one hand holding a cup of black coffee and the other a cigarette. These were cold, gory mornings. Sometimes, a pack of wild dogs could be heard in the distance and our mom told us not to wander too far off. Truthfully, we wanted to go as far away as possible.

Dad and Deer

This one’s life taken 2009. This is the last deer that my father killed.

It makes me flinch now to look at this picture of my father holding a dead doe’s antlers (also in my pre-vegan days). So, I ask, why even do a recipe on deer meat for vegans? It is for the same reason that there are veggie dogs, seitan and any other sort of meat sub you can think of. We humans are creatures of habit. Traditions enforce habits that distance us from the harsh truths that we had become aware of. They can force us not to think or to feel and blind or numb us to our compassion. I have seen people revert to eating animals and their by-products when they get together for whatever holiday, birthday, BBQ and even when getting a cold. The Southern tradition of deer hunting, taught to us by our ancestors, is one of those traditions.

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Many deer come to this pond. They will stand still, stare at you for a moment then walk away.

If you are vegan or vegan-curious reading this blog and are dealing with the traditional holiday mealtimes, you are not alone. If you love to eat meat, enjoy the umami flavor, the texture, I understand. We had deer meat throughout the fall and winter and it was very hearty and filling. My father was usually the one who cooked it and we enjoyed it without regard to the animal(s) whose life was taken. Now, I do not desire to eat animals because I see how it takes an animal’s life and I find it revolting. However, we can now enjoy the flavors in a rich stew, jerky or a black pepper fry-up of “dear” meat and no one has to die for it. If you feel compelled to still get together with a bunch of your friends in the woods, as a lot of teenagers are these days, maybe you can still shoot animals but with cameras instead of guns. Recipe to be provided in next post.

Thanksgiving is Here!

Mushroom and Nut Loaf

This is the first vegan version of the bean and nut loaf that I have made. I must acknowledge Roz Denny’s The Ultimate Vegetarian Cookbook as my inspiration and starting point. This loaf uses kidney or baked beans, something that Southerners might just have cans of in their pantries. If you do make it with baked beans cut back on the additional BBQ sauce. But if you make it with kidney beans, I recommend making my recipe in advance. It is real spicy.

This loaf will do well the next day if you decide to toast it in the oven or saute a piece or two in the pan. It’s versatility is akin to the meatloaf of my omni days but now cruelty-free.

It is served here on a bed of sauteed kale but you can serve with roasted sweet potatoes and celery root. If you don’t have celery root for the recipe or the side, please feel free to use celery. There is a wonderful herb-onion gravy here also that takes only 15 minutes to make.

Mushroom and Nut Loaf

1 cup kidney beans, drained and rinsed
1/2 cup pecans halves
1 cup walnut pieces
10 ounces mushrooms, chopped
1 large onion finely chopped
1/2 cup sweet potatoes, cleaned, peeled and cut into tiny dice
1/2 cup celery root, cleaned, peeled and cut into tiny dice
2 garlic cloves, chopped
2 tbs barbecue sauce
1 cup kale, chopped
2 Tbsp water
1 tbsp flaxseed, ground
1 tsp salt
1/2 tbs black pepper
2 tbs non-dairy butter
1/2 tsp onion powder
1/4 cup fresh thyme, finely chopped
2 tbs fresh sage, finely chopped

1. Preheat oven to 375°F.

2. Mix water with ground flaxseed in a small bowl and set aside to allow it to gel. This is your “flax-egg”.

3. Toast nuts in dry skillet then place them in a food processor. Process nuts until there are tiny pieces (not butter). Empty processor (place nuts to the side).

4. Add non-dairy butter to skillet until melted. Add diced root vegetables (sweet potatoes and celery root). Saute for 3 minutes on high.

5. Add onion, mushroom and garlic to pan and saute for another 5 minutes. Season to taste with salt and pepper.

6. Add vegetables to the food processor and include kidney beans. Process for a minute or two and push mixture down along the side walls.

7. Empty mixture out into a medium bowl and gently stir in the nuts, barbecue sauce, raw kale, onion powder, thyme, sage and more salt and pepper to taste.

8. Pour mixture into a prepared bread pan (sprayed with vegetable oil) and smooth the surface.

9. Cover with aluminum foil and bake for 30 minutes. Remove foil and bake for another hour.

10. Test loaf in center with a toothpick. If any loaf sticks to the toothpick it needs to go back in.

11. Pull loaf out when finished baking and let cool for 15 – 20 minutes on a rack.

12. Place a light cutting board on top of bread pan and holding the sides of the bread pan close to the cutting board flip it over. The loaf should fall loose from the pan onto the cutting board. Slowly lift the bread pan and you should see a clean, firm loaf.

13. Slice pieces and serve with sauteed kale or roasted root vegetables (ideally more celery root and sweet potatoes).

Servings: 6

Herb-Onion Gravy

Herb-Onion Gravy

1 tbsp non-dairy butter
1 cup onion, diced
1 clove garlic, minced
1 cup vegetable broth, heated
1 tbsp fresh thyme, chopped
1 tbsp fresh sage, chopped
1 tbs whole wheat flour
1/2 tsp salt
1/2 tsp white pepper

1. Heat non-dairy butter in medium pan.

2. Add chopped onions and garlic and saute on medium-high until lightly brown on the edges.

3. Stir in flour over onion mixture and cook for 1 – 2 minutes.

4. Pour vegetable broth slowly over onions and using a wire whisk incorporate the onion mixture throughout. Throw in herbs and continue stirring slowly.

5. Gravy will thicken in about 5 minutes. Add salt and pepper to taste and serve immediately.

Spicy Blackberry Tempeh

Spicy Blackberry Tempeh with Collard Greens and New Potato

As promised, here is a recipe using one of summer’s wonderful fruits – the blackberry! In this application I have used seared tempeh but you can also use tofu or other bean cakes of your creation. A note on modifications: You can use red wine instead of red wine vinegar. But keep a close eye on the sauce reduction. Also, to make it spicier, I recommend a small hot pepper added to the shallots when they are added to the pan for the sauce.

Spicy Blackberry Tempeh

8 ounces tempeh
2 cups blackberries, washed
1 1/2 Tbsp shallot, minced
1/2 cup red wine vinegar
1/4 cup lemon juice, freshly squeezed
1 tsp lemon zest
1/2 tsp cayenne pepper or to taste
1 tsp thyme leaves, chopped
1 tsp mint, chopped
Salt and pepper to taste
1 tbsp oil for sautéing
mint sprigs, for garnish

1. Cut tempeh into 6 pieces horizontally and place into a steamer. Steam for 5 – 10 minutes.

2. Warm saute pan and add half of the oil. Season tempeh pieces with cayenne, salt and pepper. Sear tempeh pieces on both sides and set aside.

3. Add minced shallot to the pan. When slightly brown add blackberries. Mash half of the blackberries with the back of a fork or potato masher. Stir together shallots and berries. Add red wine vinegar and cover. With burner on high, allow mixture to reduce by half (about 10 minutes). While it is reducing, halfway through turn pieces of tempeh over and allow sauce to cover. Add lemon juice, lemon zest and thyme and cover.

4. Just before plating, add fresh chopped mint. Remove tempeh pieces from pan and dress with sauce.

Servings: 2

Cooking Times Preparation Time: 45 minutes

Cold Sunflower Soup with Grilled Watermelon and Mint Puree

Watermelon on its own is just fantastic! Like strawberries, they are easy to grow and take over the whole garden. Like cantaloupes, they need plenty of room to grow. My first decadent experience was a watermelon eating contest at 6 years old. Our daycare decided to let a small group of us compete to see who could eat the most watermelon in one sitting. I don’t remember what we were supposed to win but eating as much watermelon as I could handle seemed to be the prize.

About 7 years ago, I joined my husband on a business trip to Madrid. Being omnivores at the time, we sought out vegan/vegetarian restaurants. I think all of the bone-in serrano ham hanging in the storefront windows turned us off to meat during our visit. One vegan restaurant served Sopa de Ajo Blanco. My husband had it both times that we visited them. It is a cold almond/garlic soup. It is refreshing and soothing at the same time. He asked me to make it for him recently as he remembered it and I think I came up with something similar and we were really pleased with it.

Cold Sunflower Soup with Grilled Watermelon

The original recipe is distinctly Mediterranean as it calls for almonds and grapes. But for my version I decided to put a uniquely Southern twist on it with watermelon and sunflower seeds. It is so versatile. You could use nuts/seeds and fruits more commonly found or produced in your area, for example; macadamia nuts and pineapples, walnuts and blueberries or pecans and peaches. It is very easy to make and perfect for a hot day like today.

Cold Sunflower Seed Soup with Grilled Watermelon

8 ounces raw sunflower seeds
2 cloves garlic, peeled and crushed (not chopped)
3 cups spring water
2 cups Ezekiel Bread crumbs, cut into cubes, soaked in water until soft
1/2 cup sunflower oil, separated
1 tbs red vinegar
1 tsp salt
1 small watermelon
1 bunch mint springs, chopped

1. Combine sunflower seeds, garlic and water in a small sauce pan and bring to a boil. Pour contents through a wire mesh sieve (containing the sunflower seeds and garlic). Repeat procedure but this time save one cup of water for the next step.

2. In a blender, combine sunflower seeds, garlic, salt and vinegar and the one cup of water and blend. Squeeze out the water from the bread crumbs and add them to the blender. Add more water if necessary.

3. With blender running, slowly add 1/4 cup of sunflower oil until thoroughly combined. Add remaining water.

4. Pour mixture through metal sieve and reserve the smooth liquid. Place in refrigerator and let cool for 2 hours or until well chilled.

5. Cut a 3″ circle or a 2″ x 3″ cube out of the watermelon.

6. In food processor or blender combine chopped mint and 2 – 3 tbsp of sunflower oil until pureed.

7. To serve, place grilled watermelon piece in the center of the bowl. Pour chilled soup around it. Garnish with mint oil and a few mint leaves.

Seven Layer Salad

Seven Layer Salad – Original Recipe

My first encounter with this dish was at a family reunion. Many years later I recreated it for another family gathering based on my husband’s memory of it. His version was accurate and it had all of the original ingredients: iceberg lettuce, tomatoes, cucumbers, onions, sweet peas, hard-boiled eggs, sharp cheddar cheese and bacon pieces. But, to be honest with you, I thought it was pretty disgusting and he did too when he saw someone walk by with a plate of it; a big glob of mayonnaise wobbled precariously next to a few pieces of lettuce. Maybe my proportions of mayonnaise to lettuce was off but if you do an image search you will see what I mean.

Here is a modern and healthy vegan version.  You can always veganize this recipe to more closely match your own taste memory and use a vegan substitute for each with tempeh bacon, Daiya cheese shreds, firm tofu squares and black salt for the eggs and Vegenaise or Annie’s Green Goddess Dressing but I wanted to skip those options and try a cleaner eating approach.

Seven Layer Salad – Modern and Vegan

The salad sorted by layer from top to bottom:

green onions

carrots (can be tossed with nutritional yeast)

potato salad (sweet potato, white potato, red onion diced, dijon mustard, apple cider vinegar, sunflower oil, rosemary, thyme, salt and pepper)

green peas

red onion slices

green bell pepper slices

tomato slices

baby spinach leaves

Hope you enjoy it!

Cabbage Soup

This soup can be served as is, with beans or with the beanballs that I will be posting later. It is flavorful, filling and very low-calorie.

Cabbage Soup

4 cups cabbage, chopped
1/2 red bell pepper chopped
1 1/2 cups celery chopped
1 small onion, halved and thinly sliced
2 whole tomatoes, diced
2 garlic cloves, chopped
6 cups vegetable broth or water
1 tbsp sunflower oil
3 vegetable bouillon cubes
1 tbsp onion powder
salt and black pepper to taste
1 bay leaf
1 tsp celery seed
1/2 tsp paprika

1. In a large pot, heat sunflower oil over medium-high heat.

2. Add onions and garlic and cook for 1 – 2 minutes.

3. Add celery and bell peppers and cook for another 1 – 2 minutes.

4. Add cabbage and cook for 5 – 6 minutes until cabbage starts to wilt.

5. Finally, add tomatoes, broth and the remaining ingredients. Bring to boil.

6. Once boiling, reduce to simmer and cook for 15 – 20 minutes.

Southern Eggless Salad

Southern Eggless Salad

Traditional Southern egg salad has cooked egg yolk and sweet pickle relish. This recipe has neither. Since we are cutting back on the sugar, I used regular dill pickles, kinda like how my own mom made it. This recipe has a salt called Kala Namak which gives it more of an “eggy” flavor. It is optional but if you have an affinity for eggs, I suggest you give this ingredient a try. You can find it at many places on the internet for very cheap. Finally, an article in a fitness magazine recently asked it’s readers to recommend healthy egg salad recipes and I cannot think of how much more healthy an egg can be but without the yolk or even the actual entire egg. So, here you have it, egg white has been replaced with tofu and you will not even miss it.

8 oz firm tofu pressed dry and cut into 1/4″ cubes
1 tsp turmeric
1 tbsp nutritional yeast
2 tsp garlic powder
1/4 tsp Kala Namak black salt, optional*
salt and pepper to taste

Dressing

1/4 tsp dry mustard
1 tbsp eggless mayonnaise

1 whole pickle, chopped
3 tbsp chopped celery leaves
2 green onions finely chopped
1 radish, diced

1. In a medium mixing bowl combine tofu cubes, turmeric, nutritional yeast, garlic powder, black salt and salt and pepper. Allow mixture to sit in the refrigerator for 15 – 20 minutes.

2. In a separate bowl mix mayonnaise, dry mustard and salt and pepper to taste.

3. Bring tofu mixture out of refrigerator and combine with dressing.

4. Gently fold in remaining ingredients and serve.

Southern Eggless Salad Sandwich

Grilled BBQ Seitan Ribz

Grilled BBQ Seitan Ribz

We have just gotten into the Spring season but in the South it is already getting to be very warm. People are heading outside on the weekend to grill, have picnics and get-togethers. As much effort that people make to purchase the right smoker or grill and marinate and cook meats for hours, making this recipe can show your vegan friends that you love them too instead of throwing some tofu dogs on the grill and calling it a day. They’ll not know that you didn’t slave all day on it, only that it looks like you did.

Grilled BBQ Seitan Ribz

1 cup baked beans, undrained in their own sauce
2 tbsp sunflower oil
3/4 cup vital wheat gluten
1/2 cup whole wheat bread crumbs
4 garlic cloves, chopped
1/4 cup vegetable broth or water
2 tbsp nutritional yeast
1 tbsp soy sauce
2 tsp onion powder
2 tsp smoked paprika or chipotle powder
1 tsp oregano
1 tsp Cajun spice

BBQ Sauce

3 tbsp apple cider vinegar
2 tbsp maple syrup
1 tbsp smoked paprika
1 tbsp tomato paste
1 tbsp worcestershire sauce
2 tsp dry mustard
1 tsp chipotle powder
1/2 tsp salt
1/2 tsp garlic powder (or 1 tbspn chopped fresh garlic)

1. Preheat oven to 350 degrees.

2. To make whole-wheat bread crumbs, if you don’t have them already, place two slices of whole wheat bread slices in a food processor with a chopper blade. Process until they are crumbs and measure out amount needed for this recipe.

3. Put 4 cloves of garlic in food processor with bread crumb slices and chop until pieces are tiny. Pour mixture into a large mixing bowl.

4. To the empty food processor, add the baked beans with sunflower oil and process until smooth. Turn this mixture out into the large mixing bowl and add all of the other ingredients and mix well. Turn mixture out onto a large cutting board or a clean, smooth surface and knead dough for a few minutes until you notice gluten strings forming. It helps to use a dough cutter with a roll handle to manage the sticky dough. Clean your hands several times if the dough still sticks to your hands.

5. Roll the dough out to a 6 1/2″ to 10″ rectangle.

6. In a 6 1/2″ x 10″ shallow baking pan lay the dough cutter arched downward (convexly) at the 3/4 length of it and spray with canola oil or brush with sunflower oil. Lay your dough over this surface, around the dough cutter. The purpose is to shape it like ribs. Next, cut the longest length of the dough into 6 equal pieces.

7. Bake in the oven for 20 minutes.

8. While your ribs are baking prepare the barbecue sauce. Mix all ingredients well in a medium mixing bowl or food processor.

9. Coat grill surface with oil and set the heat to high.

10. Brush the top of the ribs with the prepared barbecue sauce and flip out onto the grill.

11. Brush the underside of the ribs with more barbecue sauce and cook for about 10 minutes on each side, applying more sauce as necessary.

Seitan Ribz shaped and rolled around pastry cutter

BBQ Sauce (see recipe above)

Ribz baked and ready for the grill

Succotash

Humble and tasty, there are many versions of succotash.  Here is ours with a sweet and smoky tofu that tastes very similar to ham without the sodium phosphates and artificial preservatives.

Succotash

Succotash

1 cup Pickled Beet Juice Tofu
2 cups lima beans, fresh or frozen and thawed
2 cups corn, fresh or frozen and thawed
1 potato, washed and cubed
1 garlic clove, minced
3 green onions, chopped
2 tbsp sunflower oil, separated
1 tbsp maple syrup
1 tsp chipotle powder
salt and black pepper to taste
1/2 cup water

1. Place pickled beet juice tofu in a medium-sized bowl and pour maple syrup and chipotle powder over. Gently stir to evenly coat.

2. Heat 1 tbsp sunflower oil in a saute pan over medium heat.

3. Sear tofu pieces on all sides being careful not to burn them. As you cook them, place pieces on a napkin to drain. Clean the bowl used to mix the tofu with the maple syrup and chipotle powder.

4. After cooking tofu, clean pan thoroughly and add more oil or spray. Cook potatoes and garlic for a few minutes making sure that all of the pieces are coated evenly with the oil. Add 1/2 cup of water and continue stirring the potato pieces (approximately 4 – 5 minutes). Remove from pan and clean it again.

5. Spray pan again and add corn. Season with salt and pepper. Cook for 1 minute and then add lima beans. Stir mixture. Pour into clean mixing bowl. Clean pan again and spray with oil.

6. Saute the white sections of the green onions for 1 – 2 minutes.

7. Remove from heat and mix all of the ingredients together.

8. Serve warm.

Servings: 4

Ham Sub (Seared Pickled Beet Juice Tofu)

Vegetable Dumpling Stew

These delicious vegan dumplings will make you forget all about those regular ole chicken and dumplings. They have sun-dried tomatoes, green onions and are made with whole-wheat pastry flour. Butter beans are used in the broth in place of chicken. This recipe is low-fat but very filling! The entire recipe takes about 45 minutes to make.

Vegetable Dumpling Stew

Vegetable Dumpling Stew

1/2 Biscuit or Dumpling Dough (see below)
1 can butter beans
3 celery stalks, chopped
1 onion, diced
2 carrots, peeled and chopped
1 tbsp sunflower oil
1/2 tsp rosemary
1/2 tsp fennel
1/4 tsp marjoram
1/2 tsp oregano
1/2 tsp onion powder
1 tsp basil
1 bay leaf
4 cups vegetable broth or water
1 vegetable bouillon cube

1. Drain and rinse butter beans.

2. Heat medium to large stock pot on medium high and add sunflower oil.

3. Add chopped vegetables to warmed oil and cook for a few minutes.

4. Add vegetable broth and bouillon cube and bring to a boil.

5. Lower to a simmer and add dumplings. Space them evenly so that they can cook through.

6. Let simmer on high for 25 minutes. Dumplings should swell to about four times their original size.

7. Pull a dumpling out to test it. The center should be light and springy.

8. Ladle into bowls and serve immediately.


Dumpling opened - A soft springy texture inside indicates that it is fully cooked

Biscuit or Dumpling Dough

2 cups whole wheat pastry flour
1 tbsp baking powder
1 tsp baking soda
1 cup non-dairy yogurt
2 tbsp non-dairy milk
1/3 cup sunflower oil
1/4 cup chopped scallions
1/2 cup sun Dried Tomatoes, softened and minced

1. If making biscuits, pre-heat oven to 450 F. If making dumplings, bring soup to simmer.

2. In a medium bowl, combine all dry ingredients, excluding chopped onion and tomatoes.

3. In a separate smaller bowl combine all wet ingredients.

4. Gently fold wet ingredients into dry.

5. If this is a dumpling dough, fold in onions and tomatoes.

6. For dumpling dough, scoop out 1-inch portions. Re-form them and drop into simmering soup.

7. For biscuit dough, scoop out 1/2 cup portions onto a large, prepared baking sheet.

8. For biscuits, bake for 10 – 15 minutes until light brown.