Main Courses

Balsamic Carrots

Ingredients:

  • 2 LBS CARROTS

  • 2 TABLESPOONS CANOLA OIL

  • 1 / 2 TEASPOON KOSHER SALT

  • 1 / 4 TEASPOON PEPPER

  • 3 TABLESPOONS BROWN SUGAR

  • 3 TABLESPOONS VEGETABLE BROTH (I FROZE THE REMAINDER)

  • 3 TABLESPOONS BALSAMIC VINEGAR

  • ½ - 3/4 CUP OF DRIED CRANBERRIES OR DRIED RAISINS CHERRY INFUSED JUICE (OR USE BOTH OF THEM)

  • 4 OUNCES OF VEGAN CHEESE (SHREDDED)

  • 2 TABLESPOONS OF FRESH ITALIAN PARSLEY COARSELY CHOPPED (I USED DRY PARSLEY)

Instructions:

  1. PEEL CARROTS AND CUT INTO LONG STRIPS 1 /4” WIDE. FOR LONGER CARROTS

  2. CUT THEM IN HALF.  PUT IN SAUCEPAN WITH A SMALL AMOUNT OF WATER AND

  3. COOK TILL ALMOST DONE.  DRAIN CARROTS.

  4. IN A LARGE FRYING PAN PUT IN 2 TABLESPOONS OF CANOLA OIL, HEAT PAN AND ADD THE CARROTS AND ALL THE OTHER INGREDIENTS.  COOK AND STIR FOR SEVERAL MINUTES

  5. UNTIL IT THICKENS.  THE CARROTS SHOULD HAVE A SWEET AND SOUR TASTE BUT YOU CAN ADD MORE SUGAR IF NEEDED.

  6. PUT THE MIXTURE IN A SERVING DISH AND ADD THE PARSLEY AND VEGAN CHEESE.

Gluten Free and Vegan Sweet Potato Pancakes

(with optional sauteed cinnamon apples OR pesto)


INGREDIENTS FOR THE PANCAKES

  • 4 cups Bob’s Gluten-free all purpose flour

  • 3-4 cups (or more if needed) water

  • 4 teaspoons coconut oil

  • 4 teaspoons agave

  • ¼ teaspoon salt

  • ½ cup chives, minced

  • 2 cups sweet potato, shredded

  • ¼ teaspoon garlic powder

  • salt and pepper to taste

INGREDIENTS FOR THE SAUTEED CINNAMON APPLES

  • 2 Tablespoons olive oil

  • 2 red apples, washed and sliced

  • pinch salt

  • 2 Tablespoons agave (optional)

INGREDIENTS FOR THE PESTO

  • 1 cup pumpkin seeds

  • 4 cloves garlic

  • ½ cup olive oil

  • 2 cups basil leaves

  • salt to taste

  • ½ Tablespoon nutritional yeast

INSTRUCTIONS FOR THE PANCAKES

  1. In a blender, mix the gluten free flour, water, coconut oil, agave, garlic powder and salt. Blend until smooth. Stir in the grated sweet potato and chives. Allow to set.

  2. Heat a cast iron skillet and heat some coconut oil until very hot. It should shimmer in the pan. Spoon some of the sweet potato pancake batter into the pan and cook 2-3 minutes until crispy, being careful not to burn the edges. Flip the pancakes and cook the other side until crispy and cooked through to the center.

INSTRUCTIONS FOR THE APPLES

  1. Heat the olive oil in a saute pan on low and add the sliced apples. Cook slowly until the apples start to caramelize, become soft and lightly brown (about 15 minutes). Add the agave in the last 5 minutes of cooking (optional).

INSTRUCTIONS FOR THE PESTO

  1. Put all of the pesto ingredients together in a food processor and run it until smooth. You may need to scrape down the sides of the food processor bowl a few times.

  2. Note:  if you don’t have a food processor, you may use a blender. It may take a little bit of water to help everything blend smoothly in this case-just add it little by little.

QUINOA AND WHEAT BERRY SALAD WITH NUTS AND CRANBERRIES

Prep time:  5 mins | Cook time:  1 hour 15 mins | Total time:  1 hour 20 mins

Serves: 12 cups

INGREDIENTS:

  • 6 cups cooked wheat berries (2 cups dry)

  • 4½ cups cooked quinoa (1½ cups dry)

  • 6 Tbsp olive oil

  • juice of 1 orange

  • 1½ Tbsp fresh lemon juice

  • 3 Tbsp pure maple syrup

  • 2 Tbsp brown sugar

  • ½ tsp salt

  • ½ tsp thyme

  • ½ cup sunflower seeds

  • 1 cup unsweetened dried cranberries

  • 1 cup walnuts

  • 1 cup pecans

INSTRUCTIONS:

  1. Bring about 1 gallon of water to a rolling boil over high heat in a large pot; add wheat berries and reduce heat to medium. Cook wheat berries, stirring every 10-15 minutes for at least 1 hour, or until cooked to desired consistency (I boiled them about 1 hour 15 mins). Run wheat berries under cold water, drain well, and transfer to a large bowl.

  2. Cook quinoa according to package directions; set aside to cool. Transfer to the large bowl with the wheat berries.

  3. Meanwhile, whisk together the olive oil, orange juice, lemon juice, maple syrup, brown sugar, salt, and thyme in a small bowl or liquid measuring cup.

  4. Drizzle dressing over the cooked quinoa and wheat berries; toss well to coat. Add remaining ingredients: sunflower seeds, cranberries, walnuts and pecans; toss and serve.

Vegan Mac & Cheese from the Vegan Cooking Class UUFMC  December 6, 2016

  • 1 tablespoon sea salt

  • 1 package pasta of choice

  • 4 slices of bread, torn into large pieces

  • 2 tablespoons + 2 tablespoons non-hydrogenated margarine (I like Earth Balance brand)

  • 2 cups red or yellow potatoes, peeled and chopped

  • 1/2 cup carrots, peeled and chopped

  • 2/3 cup onion, peeled and chopped

  • 4 cloves garlic

  • 2 cups water

  • 1/2 cup raw cashews, soaked in water for at least 2 hrs

  • 3-4 teaspoons sea salt to taste 

  • 1/2 teaspoon Dijon mustard

  • 2 tablespoons lemon juice, freshly squeezed

  • 1/2 teaspoon black pepper

  • 1/2 teaspoon cumin

  • 1/4 teaspoon cayenne

  • 1/2 teaspoon paprika

  • 1/2 cup-3/4 cup nutritional yeast (to taste)

  • Pinch chili powder

  1. Fill a large pot with water, add 1 tablespoon salt and bring to a boil. Add pasta. Cook until al dente for baked mac and cheese, cook to done for the stove top version. In a colander, drain pasta and rinse with cold water. Set aside.

  2. Tear the bread into pea sized pieces and sauté with 2 tablespoons margarine in a pan over low-medium heat until breadcrumbs are golden brown. Set aside.

  3. Preheat oven to 350 degrees (if making baked version). In a saucepan, add onions, potatoes, carrots, and garlic. Cover veggies with at least one inch of water, and bring to a boil. Cover the pan and simmer for 15 minutes, or until vegetables are very soft.

  4. In a blender, process the cashews, salt, remaining 2 tablespoons of margarine, mustard, lemon juice, black pepper, cumin, chili powder, and cayenne with a couple tablespoons of cooking water until smooth. Add softened vegetables and nutritional yeast to the blender and process until perfectly smooth, adding small amounts of cooking water as needed.

  5. In a large bowl, toss the cooked pasta and blended cheese sauce until completely coated. Spread mixture into a 9 x 12 casserole dish, sprinkle with prepared breadcrumbs, and dust with paprika. Bake for 30 minutes or until the cheese sauce is bubbling and the top has turned golden brown. For a stove stop version, add cheese sauce to the cooked pasta, allow to heat through, top with breadcrumbs and eat!

  6. Roasted vegetables

  7. Potatoes, yams or sweet potatoes, turnips, parsnips, onions, garlic, carrot, radish, squashes, etc.   

  8. Boil whole – let cool – cut up – roast at low temp. plain or with choice of sauce until thoroughly reheated.



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(352) 245-7944

office@triuu.org

7280 SE 135th St.

Summerfield, FL 34491

Mailing Address:

 Tri-UU

 Box 829

 Summerfield, FL 34492

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