Cornmeal Scones

These are a tasty treat either as a snack, or alongside a bowl of soup in place of regular bread rolls.

Lightly spoon 1 and 2/3 cups all-purpose flour into measuring cups, leveling with a knife. Combine the flour in a large bowl with 1/3 cup yellow cornmeal, 3 tablespoons raw sugar, 2 and 1/2 teaspoons baking powder, and 1/4 tsp. salt.

Cut in 3 and 1/2 tablespoons (in small pieces) of chilled vegan butter (such as Earth Balance). I have a new method to cut in the 'butter', rather than relying on a pastry blender or two knives, which I read on the bake of a gluten-free baking mix box - just use your fingertips! I find it works really well, and makes the mixture 'resemble coarse crumbs', much more accurately - just wash your hands first!

Add 1/2 cup plain soy milk (such as Silk) and the equivalent of one egg using egg replacer (such as Ener-G). Stir the dough just until moist, then turn out onto a lightly floured surface. Knead lightly about 4 times with floured hands.

Line a baking sheet with parchment paper, and coat the parchment paper with cooking spray. Transfer your dough to the baking sheet and pat into a 7-inch circle. Using a sharp knife, cut the dough into 8 wedges, but don't cut all the way through to the bottom.

Bake at 375 degrees for 22 minutes. The 8 scones should pull apart easily, and these are delicious while warm! Each scone is 190 calories.

Cost:
I already had it all!

On a Halloween note, I found a bulk package of lollipops from Yummy Earth to hand out to any trick or treaters who knock on the door. These candies are certified organic, with no artificial dyes, all natural flavors, and 100% vegan. Sounds like a good treat to me: www.yummyearth.com Happy Halloween!

Sunchoke and Tomato Gratin

Here's another delicious way to use sunchokes (a.k.a. Jerusalem artichokes).

Peel and slice 4 cups of sunchokes into 1/4-inch thick slices - you'll need about a pound of sunchokes total. Cook the sunchokes in boiling water for 5 minutes, then drain and set aside.

Heat 2 teaspoons olive oil in a large skillet over medium-high heat. Add 4 cups thinly sliced onion and 2 minced garlic cloves; saute for 5 minutes.

Stir in the sunchokes, 1/2 cup thinly sliced celery, 2 tablespoons tomato paste, 1/2 tsp. crushed fennel seeds (a mortar and pestle works great for the crushing!), 1/8 tsp. salt, 1 (28-ounce) undrained can of whole tomatoes, and 1 bay leaf.

Coarsley break up the tomatoes once in the skillet with a spoon, and cook the mixture for about 5 minutes.

Discard the bay leaf, and spoon the rest of the mixture into a 13x9-inch baking dish coated with cooking spray. Sprinkle the top with 1/2 cup shredded vegan cheese in place of Parmesan (such as the vegan mozzarella from Galaxy Foods), and 1/4 cup sliced ripe olives (the black, canned kind).

Cover with aluminum foil, and bake at 375 degrees for 20 minutes. Uncover and bake an additional 35 minutes. Sprinkle the top of the gratin evenly with 2 tablespoons thinly sliced basil before serving.

You'll have 6 side servings of about 3/4 cup and 160 calories each. I actually think this would make a satisfying entree, too, with larger portions, served alongside some rice or another starch.



Cost:
sunchokes $8.61
onion $0.91
celery $2.50
tomato paste $0.79
canned whole tomatoes $3.39
ripe olives $1.39
basil $2.99

Butternut Squash and 'Parmesan' Bread Pudding

I'm trying out one more savory bread pudding recipe, because I find they make perfect fall suppers! For the Parmesan, I used the vegan mozzarella from Galaxy Foods, which looks like it has upgraded its formula once again. It gets easier and easier to be vegan, I swear!

Arrange 1 and 1/2 cups (1/2-inch) cubed butternut squash on a baking sheet coated with cooking spray, and bake at 400 degrees for 12 minutes. Remove from oven and set aside.

Meanwhile, heat 1/2 tsp. olive oil in a medium skillet over medium-high heat. Add 1/2 cup chopped onion and saute 5 minutes. Add 1 small minced garlic clove and saute an additional minute. Remove from heat and let cool slightly.

In a large bowl, combine 1 cup plain soy milk (such as Silk), 1/4 tsp. salt, 1/2 cup shredded vegan cheese in place of Parmesan, 1/8 tsp. black pepper, a dash of nutmeg, and the equivalent of 2 eggs using egg replacer (such as Ener-G). Stir well with a whisk. Add the butternut squash and the onion mixture.

Stir in 4 ounces (1-inch) cubed day-old French bread baguette - if you don't have a kitchen scale, that should work out to about 4 cups, give or take, but measuring by weight is definitely the accurate way to go. Let stand for 10 minutes.

Spoon the mixture into a 1-quart (or 8-inch square) baking dish coated with cooking spray, and sprinkle with an additional 1/4 cup of 'cheese'. Bake at 350 degrees for 45 minutes.

Divide into 3 equal servings of 310 calories each. You can easily double the recipe, but tonight I didn't need to feed a crowd, so preferred the smaller batch.

Cost:
plain soy milk $2.49
vegan cheese $3.39
French bread baguette $1.29

Roasted Sunchokes and Fennel

I wanted to try another recipe with that elusive ingredient - the sunchoke, aka the Jerusalem artichoke. They are a hot commodity at the farmers' market in Union Square right now, where only one farm is selling them, ergo selling out of them. Many thanks to my boyfriend for hunting them down for me at a grocer elsewhere in the city when I didn't have the time!

To make this easy side dish, you'll need 1 and 1/2 pounds sunchokes. The original recipe said to quarter them, but since sunchokes can vary considerably in size, my method was this: leave the smallest ones intact, cut the medium ones in half, and quarter the largest ones. I also peeled them, although this wasn't stated (apparently chefs on the Food Network sometimes just give them a good scrub, but I have to admit, the flesh doesn't look all that yummy to me).

Combine the sunchokes in a large bowl with 1 tablespoon olive oil, 1 teaspoon finely chopped rosemary, 1/4 tsp. salt, 1/4 tsp. black pepper, and 1 medium-sized fennel bulb, cut into 8 wedges. Toss to combine.

Arrange the mixture in a single layer on a baking sheet coated with cooking spray, and bake at 475 degrees for 35 minutes. The sunchokes will be golden on the outside, and taste like a cross between baked potatoes and artichoke hearts - yowza! This makes enough for 4, 1 and 1/4 cup side servings of 140 calories each.

Cost:
rosemary $3.59
sunchokes $9.03
fennel

Pineapple-Rum Granita

This yummy dessert is a snap to make!

In a saucepan, combine 1 cup water, 3/4 cup pineapple juice, and 1/3 cup raw sugar. Bring to a boil, then cook for one minute, until the sugar is dissolved, stirring frequently. Remove from heat and stir in 2 tablespoons dark rum (such as Bacardi Gold). Let cool completely, then transfer to an 8-inch baking dish, cover, and freeze for 8 hours.

Before serving, scrape with a fork until fluffy. You'll have 8, 1/2-cup servings of 60 calories each.

Cost:
pineapple juice $5.69

Mushroom, Roasted Red Pepper, and 'Goat Cheese' Bread Pudding

Last night's bread pudding was so delicious I had to try another variation!

This time around, start by combining 1/4 cup chopped parsley, 1 teaspoon chopped fresh thyme, 1 teaspoon chopped fresh rosemary, and 2 minced garlic cloves in a bowl; set aside.

Heat 2 teaspoons olive oil in a large skillet over medium-high heat. Add 3 cups sliced cremini mushrooms, 3 cups sliced button mushrooms, 2 cups sliced shiitake mushroom caps, 1 cup thinly sliced leek, 1/4 tsp. salt, and 1/8 tsp. black pepper - saute for 10 minutes - the mushrooms should be very tender and lightly browned.

As always with leek, I recommend slicing first, then washing in a sieve, to make sure you get the dirt from between all the layers.

Once the mushroom mixture is done cooking, stir in half the parsley mixture and cook for 1 minute, stirring constantly. Stir in 1 (12-ounce) bottle of drained and chopped roasted red bell peppers, then remove from heat. Let cool slightly.

Meanwhile, combine the remaining half of the parsley mixture, 1/4 tsp. salt, 1/8 tsp. black pepper, 1 and 1/2 cups plain soy milk (such as Silk) with 1 cup egg substitute (that's the equivalent of 6 eggs if you use Ener-G egg replacer i.e. 3 tablespoons powder whisked into 3/4 cup warm water), and 3/4 cup crumbled vegan feta in place of the goat cheese; stir well with a whisk. Add the mushroom mixture.

Add 8 ounces of day-old sourdough bread - a kitchen scale is a very useful tool here, since you definitely want to measure the amount of bread you have by weight, not quantity. If you don't have one, however, 8 ounces should work out to about 9 cups.

Stir gently to combine, and let the mixture stand for 10 minutes, then transfer to a 2-quart (8x11-inch) baking dish coated with cooking spray. Sprinkle the top with an additional 1/2 cup of 'cheese'. I actually forgot this step, but luckily remembered after the pudding had been in the oven for only about 5 minutes, and remedied the situation.

Bake at 350 degrees for 45 minutes, then divide into 6 servings of 280 calories each.

Cost:
button mushrooms $2.79
shiitake mushrooms $3.99
leek $0.67
bottled roasted red bell pepper $5.99
vegan feta $3.69
sourdough bread $1.75

Greek-Style Bread Pudding

Bread puddings are often thought of as a sweet dessert, but they make a great savory entree, too. All you need is some type of leftover bread (fresh bread is too chewy - you want it to be at least a day old), vegetables, the vegan equivalents of milk and eggs, and you're good to go! This version has some of the signature flavors of Greece - the spinach, the raisins, and the vegan feta.

Heat 1 teaspoon olive oil in a large skillet over medium heat. Add 6 cups sliced cremini mushrooms, 1/2 cup chopped onion and 1 minced garlic clove; cook for 12 minutes, stirring occasionally - the mushrooms should be tender.

Stir in 1/2 cup golden raisins, 1/4 tsp. black pepper, 1/8 tsp. salt, 1 (14-ounce) drained can of Italian-style diced tomatoes, and 1 (10-ounce) package of frozen spinach, thawed and squeezed dry in advance. Stir to combine, then remove from heat and cool slightly.

I forgot to thaw the spinach ahead of time, but if you do, too, fret not - I just heated mine in the microwave about 1 minute to speed up the process. To squeeze dry, press with several layers of paper towels in a colander.

In a large bowl, combine 2 cups plain soy milk, 1/2 cup crumbled vegan feta (such as Sunergia) and the equivalent of 4 eggs using egg replacer (such as Ener-G - that's 4 tablespoons of the powder and 1/2 cup of warm water). Add the mushroom mixture, along with 8 ounces of (1-inch) cubed Italian bread - I recommend leaving the crusts on for better texture in the final product. Let the mixture stand for 10 minutes.

Coat a 2-quart (8x11-inch) baking dish with cooking spray, and spoon in the bread pudding. Sprinkle the top with an additional 1/2 cup of vegan feta. Bake at 350 degrees for 45 minutes, then divide into 6 equal portions and serve. This makes a great meal alongside a simple tossed green salad. Each serving of the bread pudding is 350 calories.


Cost:
cremini mushrooms $7.94
golden raisins $2.99
canned Italian-style diced tomatoes $1.19
frozen spinach $2.99
plain soy milk $2.49
vegan feta $3.69
Italian bread $1.99

Lentil Spread

Serve this spread with crusty Italian bread instead of olive oil - it takes a dinner party up several notches!

Combine 2 cups water and 3/4 cup dried lentils (I used green but I suppose any kind would do) in a saucepan; bring to a boil, then cover, reduce heat, and simmer for 40 minutes.

The original recipe did not specify whether or not to drain the lentils at the end, which had me perplexed; either I wasn't supposed to, or I should have cooked them longer until all the liquid was absorbed. Seeing as I did have excess water, I drained it off, then transfered the lentils to a large bowl, and this seems to have been the right choice. Mash them to the consistency you prefer - a potato masher comes in handy here. Set aside.

Heat 1 tablespoon olive oil in a small skillet over medium heat, and add 2 tablespoons finely chopped shallots and 1 tablespoon minced garlic; cook for 2 minutes, stirring occasionally. Add the shallot mixture to the lentils, along with 1/2 cup chopped and peeled tomato, 2 tablespoons thinly sliced green onions, 1 and 1/2 tablespoons chopped basil and 1/2 tsp. salt.

Don't forget the easy way to peel a tomato - score an X on the bottom of the tomato, and place in boiling water for between 30 seconds and 1 minute. Transfer to ice water to stop the cooking process. The skin will then peel right off. Although the original recipe did not specify to seed the tomato as well, I did, because I feared my spread would be too watery otherwise.

Stir all the ingredients to combine, and cool the spread to room temperature before serving. 1/4 cup is 60 calories - like I said, it's delicious slathered over Italian bread!

Cost:
dried lentils $2.49
tomato $1.19
green onions $0.99
basil $2.99

Chili-Glazed Tofu over Asparagus and Rice

A lot of people make a face at the mention of tofu - but it probably just means they don't know how to prepare it right! This dish makes a quick week-night supper.

Bring 4 cups water to a boil in a large saucepan. Add 1 (3.5 ounce) bag of boil-in-bag rice and cook for 10 minutes - I prefer brown rice to white, but buy whichever you like; they're both vegan. Carefully remove the bag from the water, but leave the water boiling in the pot. Add 2 and 1/4 cups chopped asparagus and cook for 1 minute; drain and set aside.

Meanwhile, in a small bowl combine 1 tablespoon raw sugar, 2 tablespoons rice vinegar, 2 tablespoons soy sauce (I recommend low-sodium varieties), 1 teaspoon minced ginger, and 1 teaspoon hot chili sauce with garlic. Stir with a whisk and set aside. Look for that last ingredient in the Asian section of the grocery store - it should be vegan but do an ingredient check: mine contained chili, garlic, sesame oil, and spices (from Hsin Tung Yang, which - ironically enough for this website - started out as a beef jerkey company). As for the ginger, I thought I had some at home but did not, so used 1/2 tsp. ground ginger in a pinch.

Meanwhile, heat 1 tablespoon peanut oil in a large skillet over medium-high heat. Cut 1 pound of extrafirm tofu into 9 slices, and sprinkle them evenly with 1/4 tsp. salt and 1/4 tsp. black pepper. Cook for 3 minutes on each side in the skillet. Add the soy saue mixture and cook for 20 seconds, stirring constantly (though I found it hard to stir around the tofu slices, so more just agitated things in the pan). Remove from heat.

Combine the cooked rice with the asparagus, 1/4 tsp. salt, 3/4 cup preshredded carrot, and 1 teaspoon dark sesame oil.

Serve 3 tofu slices over 1 and 1/3 cups of the rice mixture on each of 3 plates, for 3 servings of 300 calories.

As you can tell from the instructions, things move fast in this recipe! My kitchen was full of distractions tonight (notably my boyfriend on a very intriguing call over his AT&T phone bill!) which meant I made a couple mistakes - I cooked my asparagus a minute longer than specified, and cooked the soy sauce mixture with the tofu for closer to a full minute. I also forgot to stir the carrots into the rice, which meant adding it after I had plated! None of these things, luckily, ended up making a difference, but I do recommend making this dish without too much background distraction.

Cost:
boil-in-bag rice $2.59
asparagus $3.75
soy sauce $3.39
hot chili sauce with garlic $3.49
extrafirm tofu $2.39
preshredded carrot $1.99

Pinto Bean Chili with Corn and Winter Squash

Here's another slow cooker recipe - probably my last for a while - resulting in a hearty and delicious chili. This dish calls for 3 cups cooked pinto beans - as always, you can buy them canned, but make sure to cook them ahead if you use the slow method (8 hours soaking, then about 4-5 hours in your slow cooker on HIGH with 6 cups water).

To make the chili, heat 1 tablespoon olive oil in a large skillet over medium heat. Add 1 and 1/2 cups chopped onion, 1 and 1/2 cups chopped red bell pepper and 1 minced garlic clove; cover and cook for 5 minutes. Add 2 tablespoons chili powder and 1/2 tsp. cumin; continue cooking for 1 minute, stirring constantly.

Add the onion mixture to a 5- to 6-quart slow cooker, along with: 4 cups (1/2-inch) cubed butternut squash, 3 cups cooked (or canned) pinto beans, 1 and 1/2 cups water, 1 cup frozen corn, 1/2 tsp. salt, 1 and 3/4 cups canned crushed tomatoes, and 1 (4.5-ounce) can of chopped green chiles, undrained.

Put on the lid, set the slow cooker to LOW and cook for 8 hours.

At serving time, ladle 1 and 1/2 cups chili into each of 6 bowls. Sprinkle the tops of each serving with about 2 tablespoons crumbled vegan feta (in place of queso fresco) and serve each bowl with a lime wedge. Each serving is 300 calories.

Cost:
onion $0.35
red bell pepper $2.00
butternut squash $5.04
pinto beans $2.15
frozen corn $2.99
canned crushed tomato $3.39
canned chopped green chiles $0.99
vegan feta $3.69
lime $0.50

Sauteed Cherry Tomatoes with Shallots

Make this easy side dish to serve alongside pasta or leftovers on a busy night. It takes less than 10 minutes!

Heat 2 teaspoons of olive oil in a large skillet over medium heat. Add 3 tablespoons finely chopped shallots and cook for 2 and 1/2 minutes, stirring occasionally. Add 4 cups cherry tomatoes (2 pints), and cook for 5 minutes - they should be slightly soft by the end.

Remove from heat and stir in 1/4 cup chopped parsley, 1/4 tsp. salt, and 1/4 tsp. black pepper.

You'll have about 6, 1/2-cup servings of 40 calories each. Grape tomatoes work equally well here, and that's what I used, so the title of my recipe should probably say so!

Cost:
shallot $0.88
grape tomatoes $5.98
parsley $1.69

Butternut Squash-White Bean Soup

This is all the yummy flavors of fall in one bowl!

Cook 2 slices of vegan bacon (such as Smart Bacon from Lightlife) in a saucepan over medium heat until crisp (about 4 minutes). Since the 'bacon' won't render it's own juices like real bacon, coat the pan with cooking spray first.

Remove the 'bacon', crumble, and set aside.

Add 1/2 cup chopped onion, 1/3 cup chopped celery and 1 large minced garlic clove to the pan; cook for 3 minutes, stirring occasionally. Add 2 cups cubed butternut squash (about 3/4-inch cubes), and cook for 3 minutes, stirring occasionally.

Add 2 tablespoons dry white wine (I chose an organic Sancerre) and cook until the liquid is nearly evaported - mine took about 3-4 minutes, and I recommend just eyeballing this step.

Stir in 2 cups vegetable broth, 1/2 tsp. cumin, 1/8 tsp. ground red pepper, and just a dash each of ground cinnamon and ground cloves. Bring to a boil, then reduce heat and simmer for about 5 minutes.

Add 2 tablespoons vegan cream (such as Silk plain soy creamer), 1 and 1/2 teaspoons chopped fresh oregano, 1/4 tsp. salt, 1/8 tsp. black pepper, and 1 drained and rinsed (15-ounce) can of Great Northern beans. Return to a boil, then remove from heat.

Ladle 1 and 1/2 cups of soup into each of 3 bowls. Sprinkle the tops of the soup evenly with the crumbled 'bacon' and about 1 and 1/2 tablespoons pumpkinseed kernels (which you could toast first, if you like). Each bowl of soup is 330 calories.

Cost:
vegan bacon $3.39
celery $3.39
dry white wine $23.99
canned Great Northern beans $1.79

Savory Beet Soup

This soup requires little effort and is packed with flavor.

Heat a teaspoon of olive oil in a Dutch oven over medium-high heat. Add 1 cup chopped onion and saute for 3 minutes. Add 4 cups vegetable broth, 2 cups water, 1/4 tsp. salt (you can make it 1/2 tsp. if you prefer), 1/4 tsp. black pepper, 3 peeled and halved medium beets, 1 medium potato (peeled and cut in half crosswise), and 1 bay leaf.

(I was a bit annoyed the original recipe didn't specify weights for the "medium" beets and potato. My beets were about 1-and-a-half inches in diameter, which I judged to be medium, and my potato weighed in at about 8 ounces. One or the other of those must have been too large, however, because I wound up with about one more serving of soup than I should have. The original recipe also didn't specify which type of potato, but I used a regular russet baking potato. I would imagine Yukon gold would work well here, too).

Bring the mixture to a boil, then simmer, uncovered, for 20 minutes. Working in 3 batches, puree the soup in a blender until smooth. Transfer all of the pureed soup back to the saucepan. Heat over low heat for about 5 minutes, until thoroughly heated. Remove from heat and stir in 1 teaspoon lemon juice.

Ladle 1/2 cup of soup into a bowl and whisk in 8 teaspoons vegan sour cream (such as Tofutti's Better Than Sour Cream). Set aside.

Ladle 3/4 cups of the remaining soup into each of 8 bowls. Top each serving with 1 tablespoon of the 'sour cream' mixture and swirl with the tip of a knife - make as pretty a design as you can if you're particularly artistic! Each serving of soup is 80 calories.

Cost:
onion $0.57
vegetable broth $3.69
beets $1.57

Sunchoke Latkes

I've always had trouble, the time or two in the past I've made latkes. Whether this is due to the fact that Ener-G egg replacer doesn't bind as well as real egg, or due to my impatience in flipping the patties too quickly in the skillet, I'm not sure. Either way, I wish these had come out a little crisper, and a little browner.

I still wanted to try them, however, because of the intriguing sunchoke ingredient. Sunchokes (also known as Jerusalem artichokes), are not in the artichoke family at all, but are tubers. They look a bit like ginger, taste a bit like water chestnut, and I was utterly intrigued since it's not too often that I get to try a vegetable I've never eaten before!

To make these latkes, you'll need to peel and shred 1 and 1/2 pounds of sunchokes. They can be quite small, so I found the peeling to be a bit time-consuming. Rather than shredding by hand with a grater, I shredded them quickly in my food processor (so actually, they were maybe more 'diced' than shredded, which might account for some of my latke difficulty, too...)

Combine the shredded sunchokes in a large bowl with 1 pound peeled and shredded baking potato (these I did shred by hand) and 1 large peeled and shredded carrot (this I did in the food processor).

Lightly spoon 1/3 cup all-purpose flour into a measuring cup and level with a knife. Add to the shredded vegetables, along with 1/2 tsp. salt and 1/4 tsp. black pepper; toss to combine. Add the equivalent of 2 eggs using egg replacer (such as Ener-G), and stir just until combined.

Heat 1 tablespoon plus 3/4 tsp. olive oil in a large skillet over medium-high heat. Using about 1/4 cup per pattie, form 9 latkes and place in the pan. Cook for 3 minutes on each side (I jumped the gun and was closer to 2 minutes per side). Remove from pan.

Repeat the process with an additional tablespoon plus 3/4 tsp. olive oil and an additional 9 latkes.

(Note: my skillet was cramped with only 8 latkes per round, so I cooked the last 2 in a final batch).

3 latkes plus about a tablespoon of vegan sour cream (such as Tofutti's Better Than Sour Cream) make a little nosh of 220 calories.

Cost:
sunchokes $8.28
baking potato $2.31
carrot $0.15

Warm Olives with Fennel and Orange

Just warming this dish quickly makes all the difference for a taste that will make guests' mouths pop!

Ahead of time, heat 1 tablespoon olive oil in a large skillet over medium heat. Add 1 and 1/2 teaspoons grated orange rind, 1 teaspoon chopped rosemary, 1/2 tsp. fennel seeds and 1 small fennel bulb, cut into 1/4-inch thick slices. Cook for 5 minutes, stirring frequently.

Add 12 pitted kalamata olives and 12 pimiento-stuffed olives; cook for 1 minute. I used to be suspicious of bottled olives which listed 'lactic acid' in the ingredients, but have since learned that it is pretty much always derived from a non-animal source in this context, so don't fret if you notice the same.

Remove from heat and stir in 1 tablespoon balsamic vinegar. Transfer to an 8-inch square baking dish, cover, and let stand for at least 2 hours - mine was fine sitting for a full 3 hours.

Just before serving, uncover the olive mixture and bake at 250 degrees for 10 minutes, stirring halfway through. Serve 1/3 a cup as an appetizer on 6 small plates - each serving is 80 calories.

Note: I was out of fennel seeds - I've had the hardest time keeping track of what is in my spice cabinet since I cleaned it out a couple months ago! I had time to dash out and buy some, but I toasted them separately in a skillet for five minutes just before the baking step listed above, stirred them into the rest of the ingredients, and then proceeded according to directions.

Cost:
orange $1.13
rosemary $3.29
fennel seeds $5.59
fennel $1.17
pimiento-stuffed olives $3.49

Bay Leaf and Thyme-Scented Roasted Winter Squash and Garlic

It's hard for me to tire of roasted butternut squash as a side dish this time of year - it's just a question of varying the flavors that accompany the squash! Recently, I roasted squash with red peppers and rosemary. Tonight, pride of place goes to garlic and thyme.

In a large bowl, combine 5 cups of peeled and cubed butternut squash (make the cubes between 1 inch and 2 inches big), 1 and 1/2 teaspoons olive oil, 1/4 tsp. salt, 1/8 tsp. black pepper, 6 unpeeled garlic cloves, 4 thyme sprigs, and 3 bay leaves. Toss to coat.

Arrange the squash mixture in a single layer on a baking sheet coated with cooking spray. Bake at 450 degrees for 45 minutes, stirring at about the 20 minute mark.

Discard the thyme and bay leaves, and place about 1 cup of squash on each of 3 plates. Squeeze the garlic cloves to extract the pulp over the squash before eating for a taste that's divine. Each serving is 140 calories.

Cost:
butternut squash $5.36
garlic $0.42
thyme $3.59

African Sweet Potato Stew with Red Beans

The fun with my slow cooker continues apace. This spicy stew will warm you right up.

Heat 2 teaspoons olive oil in a medium skillet over medium heat. Add 1 and 1/2 cups chopped onion and 1 minced garlic clove; cover and cook for 5 minutes.

Spoon the onion mixture into a 5- or 6-quart slow cooker, along with: 4 cups peeled (1/2-inch) cubed sweet potato, 1 and 1/2 cups cooked small red beans, 1 and 1/2 cups vegetable broth, 1 cup chopped red bell pepper, 1/2 cup water, 1 teaspoon grated fresh ginger, 1/2 tsp. salt, 1/2 tsp. cumin, 1/4 tsp. black pepper, 1 drained (14-ounce) can of diced tomatoes, and 1 drained (4.5-ounce) can chopped green chiles.

This time around, I didn't have the time to slow cook the red beans beforehand. Luckily, Eden Organics sells canned small red beans, which worked in a pinch. If you do cook them in your slow cooker, expect it to take about 4 to 5 hours. Small red beans might also be called Mexican red beans at your market - they look like kidney beans except, well, smaller.

Place the lid on your slow cooker and cook the stew on LOW for 6 hours - as always, read your manufacturer's instructions - cooking times can vary considerably.

Just before serving, ladle out 1 cup of broth into a bowl, and stir in 3 tablespoons creamy peanut butter with a whisk - I recommend Peanut Butter & Co, which is all natural and certified vegan. (www.ilovepeanutbutter.com) Return the peanut butter mixture to the stew.

Ladle 1 and 1/3 cups stew into each of 6 bowls. Top each serving with 1 and 1/2 teaspoons chopped peanuts and 1 lime wedge. Each serving is 310 calories.

Note: the original recipe called for dry-roasted peanuts, but Planter's dry-roasted peanuts inexplicably contain gelatin. (It looks like this might not be the case with other brands, but I didn't have time to shop around...) Instead I bought organic roasted - tho unsalted - peanuts at Whole Foods.

Cost:
onion $0.76
sweet potato $2.87
canned small red beans $1.69
red bell pepper $1.35
ginger $0.32
canned diced tomatoes $2.19
canned chopped green chiles $0.99
creamy peanut butter $4.99
peanuts $3.39
lime $0.50

Thyme-Scented White Bean Cassoulet

Since I made a ragout last week, I had to wonder... what is the difference between a cassoulet and a ragout? Both are slow-cooked French stews. The internet didn't provide a clear answer, but one commonality seems to be the addition of sausage in a cassoulet, whereas ragouts may or may not have meat. Here, of course, I used vegan sausage! Does that make it a ragout? Just kidding.

Heat 1 tablespoon olive oil in a large skillet over medium heat. Add 1 and 1/2 cups chopped onion, 1 and 1/2 cups (1/2-inch thick) slices of carrot, 1 cup (1/2-inch thick) slices of parsnip, and 2 minced garlic cloves. Cover and cook for 5 minutes.

Transfer the onion mixture to a 5- or 6-quart electric slow cooker, and add: 3 cups cooked Great Northern beans, 3/4 cup vegetable broth, 1/2 tsp. dried thyme, 1/4 tsp. salt, 1/4 tsp. black pepper, 1 (28-ounce) can of diced tomatoes (undrained), and 1 bay leaf. Cover and cook on LOW for 8 hours. As always with slow cookers, make sure to read manufacturer's instructions, as cook times can vary.

For the cooked beans, I had leftovers from when I prepared a batch for my ragout last week. If you don't want to take the time to slow cook the beans (which you should make sure to do the day before), you can just buy 3 cups of canned Great Northern beans.

Just before serving, combine 1/4 cup dry breadcrumbs with 1/4 cup shredded vegan cheese (in place of Parmesan), and 2 tablespoons melted vegan butter (such as Earth Balance). Stir the breadcrumb mixture into the pot, along with one, chopped meatless Italian sausage. I used Tofurkey's Italian sausage - be careful when you shop, because go-to vegan brands such as LightLife and Boca make vegetarian sausages, but not vegan ones.

Sprinkle the top of the stew with 2 tablespoons chopped parsley, and ladle about 1 and 1/3 cups into each of 6 bowls. Each serving is 320 calories.

Note: I was a little short on breadcrumbs by about a tablespoon and a little short on beans by about 1/2 a cup, but neither seemed to impact the overall recipe.


Cost:
onion $1.00
carrot $0.41
parsnip $1.69
vegetable broth $3.69
canned diced tomatoes $3.19
vegan cheese $3.39
meatless Italian sausage $2.99

Spicy Sweet Potato Wedges

Make this quick, easy recipe next time you're craving French fries!

Peel 3 small sweet potatoes (about 1 pound total), and cut each into 4 quarters lengthwise. Place the potato wedges in a large bowl and coat with cooking spray.

In a small bowl, combine 1 teaspoon sugar, 1/4 tsp. salt, 1/8 tsp. ground red pepper and just a dash of black pepper. Sprinkle over the potatoes and toss to coat.

Arrange the potato wedges in a single layer on a baking sheet and bake at 500 degrees for 10 minutes. Turn the wedges over and bake an additional 10 minutes.

3 wedges are 160 calories. Serve as a side dish anywhere you'd normally serve French fries!

Cost:
sweet potatoes $2.91

Rich Mushroom Soup

If you love mushrooms, you'll adore this soup.

Place 1 tablespoon of all-purpose flour in a small skillet over medium-high heat, and cook for 2 minutes, stirring constantly, until the flour is light brown. Transfer to a small plate and let cool.

Meanwhile, pour 1/2 cup boiling water over 1/2 a cup (about half an ounce) of dried porcini mushrooms; let stand for 20 minutes. Drain over a bowl, and reserve the cooking liquid. Chop the porcini mushrooms and set aside.

Melt 1 teaspoon vegan butter (such as Earth Balance) in a Dutch oven over medium-high heat. Add 3/4 cup chopped onion and saute 5 minutes. Add 1 teaspoon minced garlic, 1 teaspoon chopped fresh thyme, 1/8 tsp. salt, and 1/8 tsp. black pepper; saute for 30 seconds.

Add 3 and 1/4 cups thinly sliced shiitake mushroom caps; cook for 3 minutes, stirring constantly. Add 1 (8-ounce) package of pre-sliced button mushrooms and cook for 3 minutes, stirring constantly. Add the chopped porcini mushrooms and 2 cups vegetable broth.

Stir the cooled flour into the reserved porcini liquid with a whisk, and add to the pot. Bring the soup to a boil, then reduce heat and simmer, uncovered, for 15 minutes.

Stir in 1/2 cup plain soy milk (such as Silk) and continue simmering for 10 minutes, stirring frequently.

Remove from heat and stir in 1/4 cup plain soy cream (Silk is a good choice here, too), and 2 tablespoons dry sherry. I love the Fino en Rama sherry which is unfiltered, so I can be sure it is vegan-friendly.

Transfer 1 cup of the soup to a blender and process until smooth. Return the pureed soup to the pan. Warm the soup over low heat for about 5 minutes, just until heated, then ladle 1 cup into each of 4 bowls. Each serving is 120 calories. Garnish this with some chopped flat-leaf parsley if you like for a pretty presentation.

Cost:
porcini mushrooms $4.99
onion $0.17
shiitake mushrooms $7.98
button mushrooms $2.49
plain soy milk $2.00
plain soy cream $1.99
dry sherr $12.99

Barley-Stuffed Cabbage Rolls with Pine Nuts and Currants

I may just not know how to work with cabbage, and that is why I had such difficulty with this recipe. The cabbage leaves should have been supple and easy to roll up around the filling, but mine were stiff, and I was barely able to get them off the cabbage head, much less rolled up.

I think the main problem was in my steaming. The original recipe just said to 'steam a cabbage head for 8 minutes.' I don't have a steamer basket, which may have been problem #1, and just steamed it in simmering water, covered, in a pot for 8 minutes - whole. Which may have been problem #2. I realize I probably should have cut the core out first. Anyway, that means I can't really profess to tell you how to assemble these rolls, but hopefully you can figure out the cabbage-rolling bit, and I will provide you with how to make the stuffing:

Heat a tablespoon of olive oil in a large saucepan over medium heat. Add 1 and 1/2 cups finely chopped onion; cover and cook for 6 minutes.

Remove from heat and stir in 3 cups cooked pearl barley, 3/4 cup crumbled vegan feta (such as Sunergia), 1/2 cup dried currants, 2 tablespoons pine nuts (toast them first for a few minutes in a skillet, if you like), 2 tablespoons chopped parsley, 1/4 tsp. salt, and 1/8 tsp. black pepper.

(Make sure to cook the barley ahead of time, according to package directions - generally speaking you'll want about 3/4 cup uncooked barley simmering in 2 and 1/2 cups water for about an hour).

Arrange 16 cabbage leaves from the cabbage head on a work surface (and I wish you luck because I broke a whole bunch and could only wind up with 8). Discard the rest of the cabbage or save for another use.

Place 1/3 cup of the barley stuffing in the center of each leaf. "Fold in the edges of the leaves and roll up," the original instructions said, to which my cabbage leaves cracked and did all sorts of other ugly things.

Arrange the cabbage rolls in a 5- to 6- quart slow cooker.

In a bowl, combine 1/4 tsp. salt, 1/8 tsp. black pepper, 1/2 cup apple juice, 1 tablespoon cider vinegar, and 14 ounces of canned crushed tomatoes (undrained). Pour this sauce over the rolls. Place the lid on the slow cooker and cook on HIGH for 2 hours.

4 cabbage leaves plus about 2 tablespoons of the sauce makes a serving of 410 calories.

Of course, the other change I had to make, since I could only extract 8 cabbage leaves whole, was that I stuffed mine doubly - 2/3 a cup per leaf. So my servings were 2 cabbage leaves on a plate, not 4.

Here's a photo of the best roll I got, before slicing into it. It should be noted that the others did soften up during cooking, so even if they didn't look perfect, they tasted great!


Cost:
green cabbage $4.40
vegan feta $3.00
currants $2.99
pine nuts $9.36
parsley $1.69
apple juice
canned crushed tomatoes

Overnight Apple Butter

You have two ways to make this dish - overnight in a slow cooker, or more quickly in a Dutch oven over the stove.

Either way, combine all the ingredients together in the cooking vessel of your choice: 1 cup packed organic brown sugar, 1/2 cup agave nectar (in place of honey), 1/4 apple cider; 1 tablespoon cinnamon, 1/4 tsp. ground cloves, 1/8 tsp. ground mace, and 2 and 1/2 pounds peeled, cored, and coarsely chopped apples.

Good apple varieties for this spread include: Granny Smith, Northern Spy, Rome, Winesap, and York. You can use all of one kind or mix and match. I used Rome apples.

If you're using a slow cooker, then cook on LOW for 10 hours. Press the mixture through a fine-mesh sieve over a bowl, and discard any pulp. Return to the slow cooker and cook for 1 and 1/2 hours on HIGH, stirring occasionally - the mixture will be thick by the end.

If you use the stovetop, cover and cook over medium-low heat for 1 hour, stirring occasionally. Press through a sieve over a bowl as stated above, then return to the Dutch oven and cook, uncovered, for 15 minutes, stirring frequently.

When it's done, you can cover and chill the spread for up to a week. 1/4 cup is 140 calories and is delicious on English muffins or toast for breakfast.

Personally, I used the stovetop method, but that's because I halved the recipe, and was afraid the quantity wouldn't be sufficient for a slow cooker (which generally has to be at least halfway full). So mine was technically 'Afternoon Apple Butter'! A couple more things that worked out differently than expected for me:

a) perhaps my fine-mesh sieve was too finely-meshed, because almost nothing was making it through to the bowl. As a result, I mashed the mixture to a pulp, but used it all, without discarding anything.

Then, b) when I returned it to the saucepan for the final 15 minutes, it really already seemed thick enough. As a result, I only simmered on very low for about 7 minutes. My advice then is to watch this recipe carefully and judge it by eye.

Cost:
apple cider $1.29
Rome apples $2.99

White Bean, Artichoke, and Chard Ragout with Fennel Relish

It's slow cooker time again! I am discovering that these devices are a great way to cook for a dinner party. This ragout (a French stew) is a delicious one to try out on guests.

Heat 1 tablespoon olive oil in a large skillet over medium heat. Add 3 cups thinly sliced leek, 1 cup (1/2-inch thick) slices of carrot, and 3 minced garlic cloves; cover and cook for 5 minutes. Don't forget to wash the leek in a colander after you've sliced it, to make sure you get the dirt from between all the layers!

Place the leek mixture in a 5- to 6-quart electric slow cooker, along with: 3 cups cooked white beans (either cannellini or Great Northern beans work well here; I chose the latter), 2 and 1/2 cups chopped fennel bulb, 2 cups cubed red potatoes (the cubes should be about 1/2 an inch big, although I confess mine were a little larger), 1 cup chopped red bell pepper, 3/4 cup water, 1 teaspoon dried basil, 1/2 tsp. salt, 1/4 tsp. dried oregano, 1/4 tsp. black pepper, 1 (14-ounce) drained can of tomatoes with basil, garlic, and oregano, 1 (14-ounce) can of vegetable broth, and 1 (9-ounce) package of frozen artichoke hearts, (thawed in advance).

As with the Vegetable and Chickpea Curry I made last night, you can very quickly get your 'cooked' white beans from a can, but I chose to further experiment with my slow cooker. After letting the beans soak for 8 hours, I combined them with 6 cups water in the slow cooker and cooked on HIGH; they only need about 4 hours, compared to the chickpeas, which needed 9.

Put on the slow cooker's lid and cook the ragout on HIGH for 8 hours - again, read your manufacturer's instructions, as cooking times can vary.

Just before serving, stir in 2 cups chopped Swiss chard and stir until the chard wilts.

For the relish topping: make it at least 30 minutes ahead of time, but you can also make it earlier in the day and refrigerate until time to serve. To prepare it:

Pour 1 cup boiling water over 6 sun-dried tomatoes (packed without oil); let stand for 15 minutes, then drain and chop.

Combine the sun-dried tomato pieces with 3 cups shredded fennel bulb, 1 cup diced yellow bell pepper, 1/4 cup chopped parsley, 1 tablespoon fresh-squeezed lemon juice, 2 teaspoons olive oil, 1/2 tsp. raw sugar, 1/4 tsp. salt, and 1/8 tsp. black pepper.

To shred the fennel, I used the large holes of a grater - I needed two bulbs, so make sure you buy enough!

Serve 2 cups of ragout with 1/2 a cup of relish on top - this recipe makes enough for 6 servings, each of which is 290 calories.

Cost:
leek $2.47
carrot $0.13
Great Northern beans $2.06
fennel $6.97
red potatoes $1.41
red bell pepper $1.80
canned diced tomatoes with basil, garlic, and oregano $1.19
canned vegetable broth $1.47
frozen artichoke hearts $3.99
Swiss chard $2.99
yellow bell pepper $1.92

Vegetable and Chickpea Curry

I bought a slow cooker what feels like ages ago, and here I am finally trying it out. I have long heard slow cookers touted as a way to make a delicious meal, set the slow cooker on, go about your day, and come home to find it ready. And I have to admit, I'm an instant convert! I intend to try out a batch of other slow cooker recipes soon, but for tonight, I made this curry.

The recipe calls for 3 cups of cooked garbanzo beans. You have 3 ways to do this: the quick, the medium, and the slow.

Quick, of course, is to buy a couple cans of garbanzo beans, drain 'em, and 'em to the recipe. Medium is to soak dried chickpeas for about 8 hours, then cook in boiling water for 2 hours.

But because I was trying out my slow cooker, I opted for the slow method - soak the chickpeas for 8 hours, then cook in the slow cooker with 6 cups of water for 9 hours on HIGH (d0 this the day before, obviously!). Of course, most of that time I was sleeping, so don't think the "slow" method will take up your day!

Now onto the actual recipe:

Heat a tablespoon of olive oil in a medium skillet over medium heat. Add 1 and 1/2 cups chopped onion and 1 cup (1/4-inch thick) slices of carrot; cover and cook for 5 minutes. Add 1 tablespoon curry powder, 1 teaspoon organic brown sugar, 1 teaspoon grated fresh ginger (I minced mine by accident, but that worked fine), 2 minced garlic cloves, and 1 seeded and minced serrano chile; cook for 1 minute, stirring constantly.

Transfer the onion mixture to a 5- or 6-quart electric slow cooker. Add 3 cups cooked chickpeas, 1 and 1/2 cups peeled and cubed baking potato, 1 cup diced green bell pepper, 1 cup green beans (cut into 1-inch pieces), 1/2 tsp. salt, 1/4 tsp. black pepper, 1/8 tsp. ground red pepper, 1 (14-ounce) undrained can of diced tomatoes, and 1 (14-ounce) can of vegetable broth. Cover and cook for about 6 hours on HIGH - make sure you read the owner's manual of whatever brand you own; your cooking time might vary slightly. I stopped just short of 6 hours.

Before serving, stir in 3 cups fresh spinach and 1 cup light coconut milk; stir until the spinach wilts.

Ladle 1 and 1/3 cups curry into each of 6 bowls; serve each with a wedge of lemon. Each serving is 280 calories.

Cost:
onion $1.00
carrot $0.42
serrano chile $1.48
dried chickpeas $2.87
baking potato $1.02
green beans $0.50
ground red pepper $2.69
canned diced tomatoes $2.19
canned vegetable broth $1.47
fresh spinach $2.50
light coconut milk $2.39
lemon $0.69

Green Rice

This dish was a very different variation on rice than any I've ever had before! I love finding novel flavors.

Combine 2 cups water and 1 cup basmati rice and let stand for 30 minutes; drain well and set the rice aside.

Meanwhile, combine 1 cup chopped cilantro and 2 seeded and chopped poblano chiles in a food processor with 2 tablespoons water; blend until smooth - almost like a pesto! Set aside.

Heat 1 and 1/2 teaspoons olive oil in a saucepan over medium-high heat. Add 1 cup finely chopped onion (mine was probably closer to minced), 1/2 cup chopped green bell pepper, 1/4 cup chopped green onions, and 1 minced garlic clove; saute 3 minutes.

Add the poblano mixture, and saute for 2 minutes.

Add the reserved rice, 2 cups of water and 1/4 tsp. salt; bring to a boil, then cover, reduce heat and simmer for 15 minutes.

You'll have enough for 4 side servings of 1 cup and 250 calories each.

Cost:
basmati rice $2.40
cilantro $1.69
poblano chiles $1.92
onion $0.77
green bell pepper $1.44
green onions $0.99

Butternut Squash and Red Pepper

Here's a new way to try butternut squash as a side dish. I like how savory it is, since often butternut squash is spiced on the sweeter side.

Coat a 13x9 inch baking dish with cooking spray. In the dish, combine 7 cups of (1-inch) cubed and peeled butternut squash, 1 and 1/2 cups (1-inch) pieces of red bell pepper, 3 tablespoons minced parsley, 1 tablespoon minced fresh rosemary, 2 teaspoons olive oil, 1/2 tsp. salt, and 2 minced garlic cloves.

Bake at 450 degrees for 30 minutes.

Before serving, sprinkle with 2 tablespoons of shredded vegan cheese in place of Parmesan - I used the vegan mozzarella from Galaxy Foods.

You'll have about 5, 1-cup servings of 170 calories each.

Cost:
butternut squash $6.10
red bell pepper $0.83

Apple Bisque with Chestnuts

Here's a way to take advantage of fresh-from-the-orchard apples. Recommended varieties for this soup included Cortland, Winesap, Granny Smith, McIntosh and York - or any combination thereof! I used 2 Cortland apples.

Heat 1 tablespoon vegan butter (such as Earth Balance) and 2 teaspoons olive oil in a Dutch oven over medium heat. Add 3 cups chopped onion and 1 teaspoon chopped fresh thyme; cook for 10 minutes, stirring frequently.

Add 1 (14-ounce) can of vegetable broth and 3 cups of peeled, cored, and chopped apples of your choice (see above); cover and cook for 30 minutes until the apples are nice and tender.

Add 2 cups water, 1 cup coarsely chopped bottled chestnuts (another great flavor that lets me know it's autumn), 1/4 cup cream sherry, 1/2 tsp. salt, and 1/4 tsp. black pepper. Reduce the heat to medium-low and cook uncovered for 10 minutes.

Remove from heat and let cool about 5 minutes before transferring to a blender; puree until smooth. It's probably easiest to work in two batches, so the blender doesn't get too full.

Return the pureed soup to the pan, and cook over low heat just until heated, about 5 minutes. Ladle 3/4 a cup into each of 6 bowls. Each serving is 140 calories.

A note on cream sherry - despite the name, rest assured that there is no cream in it, and it is vegan (depending of course on filtration methods). 'Cream' here simply refers more to the smooth, richer texture of the sherry on the tongue.

Cost:
onion $1.02
canned vegetable broth $1.47
Cortland apples $2.09
bottled chestnuts $11.99
cream sherry $8.99

Eggplant 'Parmesan' Pizza

Whole Foods makes organic pizza crusts, sold two-per-package, that are the vegan-equivalent of Boboli. Talk about convenient! The original recipe I modified called for two kinds of cheese - 1/2 a cup of mozzarella and 1/4 cup of Parmesan, but for both I used the vegan mozzarella from Galaxy Foods; use any mixture of vegan cheese that you like. Try out this topping tonight, and make up your own for the other pizza crust in the package tomorrow!

Cut 1 cup of 1/2-inch thick zucchini slices, and cut a 1-pound eggplant into 1/4-inch thick slices. Arrange the slices in a single layer on 2 baking sheets coated with cooking spray; lightly coat the tops of the vegetables with cooking spray. Bake at 400 degrees for about 15 minutes on each side - I actually only did the second side for 10 minutes, as the eggplant especially looked browned enough and I didn't want it to burn.

Place one pre-made pizza crust on a baking sheet, and spread evenly with 1 and 1/2 cups marinara sauce (the one from Amy's is certified vegan and low in sodium), leaving a one-inch border. Top with the eggplant and zucchini slices, then sprinkle evenly with 3/4 cups of vegan cheese, 1/2 cup vegan pepperoni (in place of turkey pepperoni; I used Yves), 1/4 tsp. crushed red pepper, and 1/4 tsp. dried oregano.

Bake at 425 degrees for 10 minutes. Let stand for 5 minutes, then slice into 6 wedges. Each slices is 290 calories.

Cost:
zucchini $1.09
eggplant $1.99
pizza crust $4.99
marinara sauce $7.99
vegan cheese $3.39
vegan pepperoni $

Red Pepper-'Cheese' Dip

You can make this easy dip a day ahead of time, and chill until ready to entertain!

Cut a large red bell pepper in half lengthwise and discard the seeds and membranes. Place on a foil-lined baking sheet and flatten with the palm of your hand, then broil for 15 minutes until the skins are very blackened. Place the pepper halves in zip-top plastic bags and let stand 10 minutes, then peel off and discard the skins. Set the pepper aside.

Peel a small onion, and cut in half. Remove the white papery skin from a whole garlic head, and wrap the head in aluminum foil. Place the onion halves (cut-sides down) and the wrapped garlic head on a baking sheet coated with cooking spray. Bake at 400 degrees for 15 minutes. Turn the onion halves over, and bake an additional 15 minutes.

Remove the onion from the oven and set aside, but return the garlic to the oven for a final 15 minutes. Let stand 10 minutes before squeezing out the pulp from the cloves, otherwise you'll burn your fingers!

Combine the red bell pepper, the onion, and the garlic pulp in a blender or food processor, and process until almost smooth. Add 1 cup plain soy yogurt (such as Wildwood), 1/2 cup vegan cream cheese (such as Tofutti's Better Than Cream Cheese), 1/4 tsp. cumin, and 1/8 tsp. ground red pepper; process until smooth.

I still haven't remembered to buy ground red pepper! Oh well; I omitted it.

Transfer the dip into a bowl, and stir in 1/4 cup chopped flat-leaf parsley. Cover and chill until serving time.

This appetizer spread is delicious with breadsticks. Leftovers are equally yummy as a sandwich spread. A serving size of 2 tablespoons of dip is 20 calories.

Cost:
red bell pepper $0.63
garlic $0.30
plain soy yogurt $2.50
vegan cream cheese $2.29
flat-leaf parsley $1.69

Calabaza and Poblano Stew

Winter squashes are at the supermarket! This Mexican-inspired stew was a nice opportunity for me to try calabaza for the first time, a pumpkin-like squash available in Mexican and Latin food stores. If you can't find it, try butternut squash.

First, cut 1/2 a pound of poblano chiles (about 2 or 3, depending how big they are) in half, and discard the seeds and membranes. Place on a foil-lined baking sheet and flatten with the palm of your hand. The original recipe said to broil them for 5 minutes, but I wish I had let mine broil a little longer, in retrospect, as you want the skins to be nice and blackened. Place in zip-top plastic bags for 15 minutes once out of the oven, then the skins should peel off easily. Peel, chop, and set aside.

Finely grind 1/2 a teaspoon of anise seed and 1 (one-and-a-half-inch) cinnamon stick using the method of your choice - sure, you could use a spice or coffee grinder, but I love my mortar and pestle for tasks like this. Set aside.

Heat 1 and 1/2 teaspoons of peanut oil in a Dutch oven over medium-high heat. Add 1 and 3/4 cups chopped onion and saute 5 minutes. Add 1 garlic clove and saute for 1 minute. Add the cinnamon mixture, and saute 1 minute.

Add the chopped chiles, 5 cups of peeled and cubed calabaza squash, 2 cups vegetable broth, 1 cup water, 1 and 1/2 tablespoons agave nectar (in place of honey), and 1/4 tsp. salt. Bring to a boil, then reduce heat and simmer for 30 minutes. The squash will deepen in color and become delectably tender as it cooks.

As a note, the original recipe said to cut the squash into 2-inch pieces, but this seemed awfully big to me for a soup, so I made the executive decision of smaller, 1-inch cubes.

Ladle 1 and 1/2 cups of stew into each of 4 bowls. Top each serving with 2 teaspoons of vegan sour cream (such as Tofutti's Better Than Sour Cream) in place of Crema Mexicana, and with 1 tablespoon of pumpkinseed kernels. Roast the pumpkinseeds for even better flavor, or if you don't want to take the 25 minutes or so to do that, toast them a couple of minutes in a skillet, as I did.

Each bowl of stew is 270 calories.

Cost:
poblano chiles $1.52
onion $1.24
calabaza squash $2.05
pumpkinseed kernels $3.49

Saffron Couscous

Here's a quick side dish or easy portable lunch.

Bring 1 cup plus 2 tablespoons vegetable broth to a simmer in a saucepan. Add 1/8 tsp. crushed saffron threads - the original recipe said to "stir to dissolve" although my saffron didn't quite dissolve all the way. Set aside and cover to keep warm.

Heat 1 tablespoon olive oil in a separate saucepan over medium-high heat. Add 3/4 cups uncooked couscous and cook for 1 minute, stirring constantly. Pour in the broth mixture, along with 1/4 tsp. hot sauce (I like the certified vegan Hot Stuff from the Wizard), 1/8 tsp. salt, and 1/8 tsp. black pepper. Bring to a boil (which will happen quickly!) then cover, remove from heat, and let stand 5 minutes.

Fluff with a fork and stir in 3 tablespoons chopped green onion (meaning the dark green part). This makes enough for 3 servings of 2/3 a cup and 220 calories each, but you can double the recipe easily.

Cost:
vegetable broth $2.67
couscous $6.69
green onions $0.99