Vegan Split Pea Soup

I am constantly learning new and wonderful things about this Las Vegas community in which I've lived for nearly 11 years.  There's so much more to us than gambling and partying on the Strip.  We are a vibrant, passionate city full art and culture and a love of real food and real community.  An example of this is Vegas SOUP, a grassroots micro-grant program hosted by the Vegas Roots Community Garden (formerly the Tonopah Community Garden).  I had the privilege of attending the second Vegas SOUP dinner on March 18th, and it was a delicious and heartening event.

For a $10 donation, you get a dinner of soup and breads, and you get a vote. Community organizations present their projects, and dinner guests pick which one gets funding. Eat, listen, and vote.  We listened to four presentations that evening, and there were two winners.  The first place winner took home a grant of $400.  The second place winner walked away with a grant of $200.  Yeah... you figured it out; at $10 a pop, that place was packed!  Not only were the organizations inspiring, but the food was inspired.  We enjoyed an appetizer of Raw Tortilla Soup, made in a Vitamix right in front of our eyes.  The main course was Vegan Split Pea Soup, served with bread. As if the event's food and funding weren't enough, we received a lovely parting gift: a tree to plant AND the recipe for the split pea soup.  Talk about an hour and a half well spent!

I loved the soup so much that I stopped on the way home to pick up the ingredients and make my own batch that same night! The top picture is my version of the soup.  The bottom picture is the soup we enjoyed at the event.  As you can see, mine is quite a bit chunkier.  I also left the skins on the potatoes because there's great nutrition in them.  Either way you prepare it, you'll love the way it tastes. 

Ingredients:

• 1 tablespoon vegetable oil
• 1 onion, chopped
• 1 bay leaf
• 3 cloves garlic, minced (I used the jarred version.)
• 2 cups dried split peas
• 1 1/2 teaspoons salt
• 7 1/2 cups water or vegetable stock (I used half water and half organic vegetable stock.)
• 3 carrots, chopped
• 3 stalks celery, chopped
• 3 potatoes, diced
• 1/2 cup chopped parsley
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried thyme
• 1/2 teaspoon ground black pepper
• 2 tablespoons soy margarine

Directions:

• In a large pot over medium heat, sauté the oil, onion, bay leaf and garlic for 5 minutes, or until the onions are translucent.
• Remove the bay leaf.
• Add the peas and water/vegetable stock.
• Bring to a boil and reduce heat to low.
• Simmer for 30 minutes, stirring occasionally.
• Add the carrots, celery, potatoes, parsley, basil, thyme, salt and pepper.
• Simmer for another 30-40 minutes, or until the peas and vegetables are tender.
• Add margarine and allow to melt.
• Stir well and serve with fresh bread.

Serves 8

Spicy Dr. Pepper Pulled Pork

I saw the Pioneer Woman make this on the TODAY Show, and I figured it'd be a fun recipe to try for my husband.  I decided to make it on Saturday night when he was in between work trips, hoping to make our one evening together extra special.  I changed things up just a bit by using the slow cooker.  It took a bit longer, but the pork still tasted great.  I think, though, that I'll do it in the oven next time because I bet it'll look prettier... and maybe have a thicker sauce.

Ingredients:

• 1 whole large onion
• 1 whole pork shoulder
• 2 cans Dr. Pepper
• 1 11-ounce can chipotle peppers in adobo sauce
• 2 tablespoons brown sugar

Directions:

• Peel the onion and cut it into wedges.
• Lay the wedges in the bottom of a large slower cooker, set on low.
• Salt and pepper the pork roast and set it on top of the onions.
• Pour the chipotle peppers and sauce over the roast.
• Pour in the Dr. Pepper and the brown sugar, stirring to combine.
• Cook for six to eight hours, turning the roast two or three times during the cooking.
• Check the meat after six hours.  Use two forks to test pulling the meat off.  If it's not falling off, continuing slow cooking for another hour.

I served this on buttered, toasted buns with a side of veggie chips.  It was very tender.  The meat itself was not overly spicy; the heat and spice is contained in the sauce.  My husband apparently liked it quite a bit because he asked for a second sandwich!

Super Simple Berry Cream Pie

I created this up during the busy holiday season, when we had family over and were looking for a sweet treat to round out our evening meal.  It was extremely fast and easy to put together.  No need to sweeten the whipped cream because the jam and crust are sweet enough.

Ingredients:

• 1 pre-made 9-inch chocolate cookie crust
• 1 jar berry jam (I used Crofter's Asia Superfruit Spread with raspberries, yumberries, cherries and red grapes.)
• 1/2 pint heavy cream, roughly

Directions:

• Whip cream until stiff peaks form.
• Fold 1/3 jar of jam into whipped cream.
• Spread remaining jam on pre-made crust.
• Spread berry whipped cream on top of jam layer.
• Chill until firm.

Kale Quiche

With only 84 calories and 9.2 grams of protein per serving, this dish is a winner!

Ingredients:

• 1 pound extra-firm tofu
• 1/4 cup nutritional yeast
• 1/4 cup cornstarch
• 1 1/2 tablespoons Dijon mustard
• 1 tablespoon lemon juice
• 1 teaspoon garlic powder
• 1/2 teaspoon turmeric
• 1/2 teaspoon salt
• 1/4 teaspoon red pepper flakes
• 4 cups chopped kale

Directions:

• Preheat oven to 350 degrees.
• Spritz a pie pan with non-stick olive oil spray.
• Combine all ingredients, except kale, in food processor and pulse until smooth and creamy.
• Mix in kale.
• Spoon into pie pan, spreading mixture out evenly.
• Bake for 30-40, until golden or the center is not mushy.
• Cool before slicing.

Adapted from Well's Vegetarian Thanksgiving 2011.

Dark Chocolate Oatmeal Drop Cookies

Yet another recipe for our Girls on the Run of Las Vegas post-lesson munchies.  This time, after a busy day, I was trying to use what I had in the house for a quick recipe that wouldn't keep me up cooking half the night. Of course, I still wanted it to be healthy...hence the oats, chia seeds, almond milk, and all-natural sugar substitute.

Ingredients:

• 1 stick butter
• 1 cup sugar
• 1 cup Just Like Sugar Brown
• 1/2 cup unsweetened vanilla almond milk
• 2 1/2 squares of unsweetened chocolate
• 3 cups rolled oats
• 2 tablespoons chia seeds
• 1 teaspoon vanilla

Directions:

• Boil first five ingredients over medium heat, stirring to mix sugar and Just Like Sugar in with the melting chocolate.  
• Boil for 1 minute.
• Remove from heat and stir in vanilla.
• Mix in oats and chia seeds, combining thoroughly.
• Drop by spoonfuls onto wax paper and cool.

Clean Eating Peanut Butter Oatmeal Bars

Since Girls on the Run of Las Vegas is all about teaching the girls healthy living and confidence and self-esteem, through running activities, I decided my next after-lesson snack needed to be as healthy as possible. So, this time I baked clean eating bars with extra nutrition (from chia seeds) that the girls would never notice.

Ingredients:

• 4 cups rolled oats
• 2 tablespoons chia seeds
• 3/4 cup organic, natural chunky peanut butter, melted
• 3/4 cup agave nectar
• 1 cup organic chocolate chips

Directions:

• Preheat oven to 350 degrees.
• Spritz a 9x13 baking pan with non-stick buttery spray.
• In a large bowl, combine oats and chia seeds.
• Add agave nectar and mix.
• Add melted peanut butter and combine until moistened.
• If the dough is dry, add more melted peanut butter or agave nectar until you reach the right consistency.
• Fold in chocolate chips.
• Spoon into baking pan and bake for 25 minutes.
• Let cool and slice into bars.

Adapted from 5 Ingredient Peanut Butter Granola Bars.

Oatmeal Walnut Bars

There's been so much going on that I haven't cooked much lately.  A couple of weeks ago, I suddenly realized that one of my recent endeavors - being a founder and coach of Girls on the Run of Las Vegas - provided me with the perfect opportunity to do some baking.  After each running lesson with our 3rd through 5th grade girls, we feed them a healthy snack.  Rather than buying something, I decided to bake the girls' post-lesson treats.

Ingredients:

• 1 1/2 cups flour
• 1 teaspoon baking soda
• 1 1/2 teaspoons cinnamon
• 1 teaspoon salt
• 1 1/4 cups butter, softened
• 3/4 brown sugar (I used Just Like Sugar, which is a non-caloric natural sugar substitute.)
• 1/2 cup sugar
• 1 egg
• 1 teaspoon vanilla
• 3 cups rolled oats
• 1 1/4 cups chopped walnuts

Directions:

• Preheat oven to 375 degrees.
• Spritz a 9x13 baking pan with non-stick buttery spray.
• Whisk dry ingredients in a large bowl.
• In a separate bowl, cream the butter and sugars together. 
• Add the egg and vanilla, blending thoroughly.
• Add wet mixture to flour mixture and combine thoroughly.
• Mix in nuts.
• Spoon mixture into baking pan.
• Bake for 20-30 minutes.
• Let cool and slice into bars.