Tag Archives: recipes

Vegetarian Friday: Soyrizo and eggs

I don’t have a photo of this week’s recipe, because I forgot to take one until we were halfway finished with our meal. Oops. I’ll try to remember to take a picture the next time I make this. On the up side, that should give you a pretty good idea of how much we liked it.

Anyway. The first time I had chorizo and scrambled eggs was at a diner in Santa Rosa, New Mexico, on our first trip west. I loved it, but when I tried to make it myself, it always turned out too greasy. A former student told me that was because I was using way too much chorizo relative to the number of eggs.

Chorizo is a type of Mexican sausage that’s used in tacos, breakfast burritos, and various other dishes. This recipe calls for a product called “Soyrizo,” which is a very convincing soy-based substitute for chorizo. It’s made by a company called Frieda’s, and I’ve found it in the produce case at just about every conventional supermarket I’ve been in. If you can’t find it locally, pester your local health-food store to carry it. It’s a good product, and one I’m pretty sure they’ll be able to sell.


6 large eggs
1 tbsp. taco seasoning
1/4 link Soyrizo
1-2 tsp. olive oil
1/2 c. shredded cheddar cheese
1-2 roasted green chiles, chopped (OK to substitute canned if necessary)

Crack eggs into a measuring cup or bowl and stir until the yolks and whites are mixed together thoroughly. Stir in taco seasoning and set aside.

Coat the bottom of a frying pan with olive oil, add Soyrizo, and mash it until it’s crumbled up. (The Soyrizo will come in a plastic casing. I just snip off the end of the casing and squeeze out as much of the sausage as I need. You can freeze the rest for later use.)

Add the eggs, green chile, and shredded cheddar to the pan and stir. Cook over medium heat until eggs are set, stirring frequently to scramble the whole mess together.

Salt to taste and serve with warm tortillas and salsa. (If you’re watching your carbs, you can skip the tortillas, but a chorizo breakfast burrito is worth the extra calories.)


P.S.: As always, nobody gave me anything to post this.

Vegetarian Friday: Onion soup in a bread bowl

Today’s recipe is kind of a two-fer. You can make the bread in oven-safe mugs and hollow out the resulting oversized rolls to use as bowls, or you can just make a regular loaf and serve big slices alongside the soup to use in place of croutons. I went with the former because it’s prettier, but it tastes just as good the easy way. Either way, top it with plenty of cheese.

For the soup:


4-5 medium yellow onions
2 tbsp. butter or olive oil
1 can cheap beer (Stag, Budweiser, whatever)
1/2 c. strong vegetable stock or 1 veggie bouillon cube
1 tbsp. dried parsley
Shredded white cheese (Swiss is traditional, but I prefer mozzarella)
Grated Parmesan

Chop up the onions and saute in butter or olive oil until they become translucent and start to caramelize.

Dump onions into Crock-Pot with all remaining ingredients except cheese. Add a cup or so of water and cook for 6-8 hours on low.

For the bread:


2 c. all-purpose flour
1 c. whole-wheat flour
3 tbsp. baking powder
1 can cheap beer
2 tbsp. honey
Oil or butter for the baking container(s)

Mix dry ingredients thoroughly, breaking up any clumps of baking powder. Using a sturdy wooden spoon, stir in beer, a little at a time, and then the honey.

If you’re making bread bowls, grease two to four of those big oven-safe Corning or Pyrex soup mugs — depending on how big you want the finished bowls to be — and use your hands to knead the dough just slightly and divide it among the containers. I used two and ended up with enormous rolls with enormous crowns — pretty, but I wound up cutting off the tops and carving out a LOT of bread to make room for the soup. Four mugs would have worked much better.

How ridiculous is the crown on this beer bread?
How ridiculous is the crown on this beer bread?

Bake at 350 until tops are brown and a knife inserted in the middle comes out clean. For two mugs, this takes about 45 to 50 minutes. A regular loaf pan generally takes upwards of an hour or more; smaller containers will go faster. (If you want to keep your portion size under control, muffin tins are a good alternative; plan on serving one or two rolls with each bowl of soup.)

I had to cut off the top before I could hollow out the space for the soup.
I had to cut off the top before I could hollow out the space for the soup.

For bread bowls, let the bread cool, then use a sharp knife to carve a big hole out of the middle, fill with hot soup, and top with mozzarella or Swiss and Parmesan.

Top with cheese. This is very important.
Top with cheese. This is very important.

This is a warm, comforting recipe for a chilly day.


Vegetarian Friday: No-bake recovery treats

These are a good, quick recovery snack after a hard workout.
These are a good, quick recovery snack after a hard workout.

This recipe isn’t particularly glamorous or photogenic, but it’s an absolute godsend if you happen to be an endurance athlete, because it’s an easy make-ahead snack you can keep in the refrigerator and grab quickly after a long run or a hard hill workout to give yourself a nice balance of protein, fiber, and sugar to keep you from crashing and speed muscle recovery.


1 c. rolled oats
1 c. peanut butter, almond butter, or a mix
2 tbsp. honey
1/2 c. mini chocolate chips (optional)

Mix all ingredients thoroughly. Scoop out about a tablespoon of the mixture and form it into a ball. If the mixture seems too squishy, add more oats. If it seems too dry and crumbly, add more nut butter and/or honey. (The proportions aren’t precise, because the consistency of the nut butter you use will vary by brand, type, and oil content.)

Once you’ve adjusted the proportions as needed to make a workable texture, form the rest of the mixture into balls, place on a cookie sheet lined with waxed paper, and chill until firm. Store in a sealed container in the fridge for up to two weeks.


Vegetarian Friday: Frozen fruit pops

Packed with phytonutrients, my anti-inflammatory fruit pops are a great recovery snack after a hard workout.
Packed with phytonutrients, my anti-inflammatory fruit pops are a great recovery snack after a hard workout.

As an erstwhile distance runner, I (usually) (sort of) try to eat sensibly(ish). You can train for a marathon on Krispy Kremes and MaggieMoo’s, but it’s not pretty.

A few months ago, I read an article somewhere about foods with natural anti-inflammatory properties and how they help tired muscles recover after a long run. As summer was just getting started, I decided the best way to incorporate such foods into my postrun snacks would be to freeze them into popsicles, giving me all the inherent benefits of the foods themselves, plus an easy way to bring my core temperature down quickly without having to stop and make a smoothie while doing the dear-calves-please-don’t-cramp dance.

With that in mind, I picked up a popsicle mold similar to these at World Market and hit the grocery store for ingredients I could run through the blender. Here are the two best recipes I came up with.

This isn’t an exact science, so I didn’t get too specific with the amounts. Base your proportions on what you like, what you have on hand, and the capacity of your popsicle mold. My mold has 10 openings that hold about 2 oz. apiece, so I aim for 20 oz. of liquid in the blender when I’m done.

In a pinch, you can use ice-cube trays or small Dixie cups with lollipop sticks in them, but molds are much easier to work with and pay for themselves in a few batches. Also, frozen fruit works fine for this (obviously) and is usually cheaper than fresh.

Anti-Inflammatory Fruit Pops

About a cup of red raspberries
About a cup of strawberries
About a cup of cranberry or grape juice (or a blend)

Puree fruit in blender. Add enough juice to make 20 oz. (or whatever your popsicle molds require) and blend briefly to mix. Pour into molds and freeze. Unmold, wrap individually in waxed paper, and store in a big freezer bag.

The phytochemicals in the fruit make these a good choice after long runs or hill training.

Spicy Electrolyte Pops

2 c. seedless watermelon, diced
About a cup of orange juice
Chile-lime salt (available at Mexican grocery stores)

Puree watermelon in blender. Add juice as indicated above and blend briefly to mix. Pour into molds and freeze. Unmold pops. Lay each pop on waxed paper, sprinkle with chile-lime salt on both sides, wrap in waxed paper, and store in a big freezer bag. (Work quickly, as the salt will melt the surface a little bit.)

With the potassium from the orange juice and the sodium from the chile-lime salt, these are a good source of electrolytes after a hard workout on a hot day.

Vegetarian Friday: Cheesy cauliflower mess

I am not one of those people who will swear to you that cauliflower tastes “just like [insert thing that is not cauliflower],” because it doesn’t. Cauliflower tastes like cauliflower. It can be made to approximate the texture of various other substances — most notably, mashed potatoes — but it’s not going to fool anybody, and if you try, you will only annoy your dinner guests.

What cauliflower will do, if prepared properly, is taste good without costing you as many calories as some of the other foods you might like to prepare in a similar manner. For this recipe, we’re going to puree cauliflower and then add a bunch of crap you’d expect to find on a baked potato, which will give you something that bears exactly zero resemblance to a baked potato but still tastes good and is a nice way to eat cauliflower.


Bag of frozen cauliflower
2 tbsp. water
2 tbsp. butter
1 c. shredded cheddar cheese
1/4 c. sour cream or your favorite onion dip
1 tbsp. snipped chives (fresh is best if you have some on hand)

Put the cauliflower and water in a microwave-safe dish, cover, and nuke until tender (about 7 minutes in my tired old microwave, but your mileage may vary).

Drain cauliflower. Place cauliflower, butter and 3/4 c. of the cheese in a food processor and puree until smooth.

Divide puree between two bowls and top with the rest of the cheese. Nuke briefly to melt cheese.

Top each bowl with sour cream or dip and chives. Serves 2.

Non-vegetarians: You can add a couple of strips of bacon to this list if you feel like messing with it. Fry to your liking, crumble them up, and sprinkle on top along with the chives.

Vegetarian Friday: Pasta e lenticche

Despite growing up in a town full of Italians, I had never heard of pasta e lenticche until a friend of mine posted this recipe for it on Facebook a few months ago.

I took a Crock-Pot shortcut with the lentils and riffed on it just a little, ending up with what has become one of my favorite vegetarian meals. It’s easily veganized if you skip the milk, which I personally don’t think adds much.

2 T. olive oil
Small onion, chopped
Two small carrots, chopped (I used a couple of colorful ones from the farmers’ market)
Clove of garlic, minced
1 c. brown lentils
1 T. tomato paste
1 can diced tomatoes, drained
2 bay leaves
1/2 tsp. crushed red pepper flakes
2 T. Italian seasoning mix of your choice
8 oz. ziti or mostaccioli
1/3 c. milk
Hot sauce

auté the onion and carrots in olive oil about 5 minutes until the carrots soften. I started the carrots first, then added the onion a couple of minutes in. The original recipe says not to brown the onions, but I ignored that because caramelized onions always taste better. When vegetables are soft, add garlic and cook about a minute.

Put onion mixture, lentils, tomato paste, tomatoes, bay leaves, red pepper and seasoning in Crock-Pot, cover with about a quart of water, and let simmer overnight.

Just before you’re ready to serve, dump the contents of the Crock-Pot into a deep saucepan, add another cup of water and the milk, and bring to a boil. Add pasta and simmer 10-12 minutes until pasta is al dente and liquid has thickened and reduced a bit.

Serve in bowls with Parmesan, salt, and — if you’re me — plenty of hot sauce. (Note that I never add salt to dishes while I’m cooking them. Good chefs disapprove of this approach, but whenever I salt food as it’s cooking, the heat seems to break down the flavor so much that I end up having to add more at the table. Knowing how terrible excess sodium is for my body, I just can’t see salting my food twice to taste it once, so I just cut out the middleman and salt everything when it hits my plate. YMMV; plan accordingly.)

Serves four. I like this recipe because it tastes rich and hearty but contains very little fat and gives you a big nutritional bang for your calorie buck.


Vegetarian Friday: Roasted asparagus with mushroom-walnut couscous

Yes, I know we just talked about asparagus and mushrooms a couple of weeks ago. I enjoyed that batch of pasta so much that I bought another round of ingredients with the intention of making more, only to realize I was out of linguine. Undaunted, I found some couscous in the cabinet and went another direction that’s probably a little more health-conscious. Consider this one a two-fer.

For the asparagus:
1 bunch asparagus, washed and trimmed
2 tbsp. olive oil
2 cloves garlic, chopped
2 tbsp. water

For the couscous:
1/2 lb. mushrooms, washed
2 tbsp. olive oil
2 cloves garlic, chopped
1 c. whole-wheat couscous
1 1/2 c. water
Butter to taste (optional)
1/2 c. chopped nuts (I used black walnuts, but pecans or English walnuts would work as well)

Preheat oven to 425 degrees. Arrange asparagus in one end of a large baking dish. Drizzle with olive oil and water and sprinkle with garlic.

Arrange mushrooms in the other end of the dish. Drizzle with olive oil and sprinkle with garlic as you did the asparagus.

Oven-roast until the asparagus is bright green and tender and the mushrooms turn dark and start to shrink a little. This will take about 15 to 20 minutes, depending on your oven.

While vegetables cook, combine couscous and water in a microwavable dish with a lid and nuke, covered, for 5 minutes. Let stand 5 minutes and fluff with a fork. Toss with butter, chopped nuts and roasted mushrooms and serve with asparagus.

Makes about three big servings.


P.S.: Here are days 19-24 of my Lent project. I figured you were tired of T-shirt pictures, so I just stacked them all up in a single shot.

Most of these don't fit any more. Also in the stack: a pair of souvenir singlets I bought with good intentions and promptly forgot I owned.
Most of these don’t fit any more. Also in the stack: a pair of souvenir singlets I bought with good intentions and promptly forgot I owned.

Belated Vegetarian Friday: Seven-layer nachos

As usual, my week got away from me. I’ll do an Eco-Saturday and a catching-up-on-Lent post shortly. In the meantime, here’s a good recipe for a quick meal on a busy night. Not exactly health food, but probably better for you than the version you’d get at a Mexican restaurant, and it comes together easily. I’ve listed amounts only for the refried beans (which double easily if necessary) because the amounts depend entirely on your personal taste and the number of people you need to feed.

2 tbsp. olive oil
Small onion, diced
Can of pinto beans, drained and rinsed
Can of tomatoes
Taco seasoning
Tortilla chips
Shredded cheddar or colby-Jack cheese
Lime juice
Sour cream
Sliced black olives

Saute the onion in olive oil until clear. Add pinto beans, tomatoes and taco seasoning to taste and mash together. Cook, stirring frequently, until thick and bubbly.

Mash avocado. Stir in a couple of tablespoons of salsa, a tablespoon or two of lime juice and a healthy sprinkling of taco seasoning.

Layer tortilla chips, a scoop of beans, and a handful of cheese on plates. Microwave each plate 20 seconds to warm the chips and melt the cheese. Top each plate with salsa, guacamole, sour cream and olives and serve immediately.

If you want an extra protein boost, stir some taco seasoning into a handful of frozen TVP, microwave until hot and layer between the beans and cheese.

Not quite the same as Del Taco’s “Macho Nachos,” but probably as close as I’m going to get between now and my next vacation.


Vegetarian Friday: Pesto pasta

From the “faster and better than McDonald’s” files: I swiped this idea from the late, great Piatto in Tulsa.

This isn’t as nice as Piatto’s version, because they made their pesto from scratch, but as usual, I’m giving you the 15-minute version. If somebody will remind me in June, when I’ve got fresh basil taking over the garden, I’ll make a batch of homemade pesto and post the recipe. In the meantime, the kind you buy in little jars at the grocery store will work just fine for a quick dinner that still tastes better and costs less than whatever you were going to buy from a drive-through.

Box of linguine
Small jar of pesto
Carton of gorgonzola or bleu cheese crumbles

Cook linguine according to package instructions. The big challenge with linguine is to stop cooking it before it turns to mush. I find al dente linguine a bit tricky, as it tends to cook very slowly compared to other pastas, but the line between “not done” and “overcooked” comes down to a matter of seconds, and there’s so much variance from one brand to the next, you really have to start tasting it about 8 minutes in and keep tasting every 30 to 60 seconds until it’s done. (I’ll own the possibility that this is simply lack of experience on my part; if I made linguine as often as I make capellini, I’d probably find it as easy to work with.)

Drain pasta, toss with pesto immediately, divide into bowls and top with cheese. Makes four hefty servings.

In unrelated news, here’s Day 3 of my giving-things-up-for-Lent project:


I love the Blue Swallow. And I love most of my Blue Swallow-themed merchandise. But this particular shirt — which I got several years ago — doesn’t fit quite right, so into the giveaway bin it goes. (I’m always happy to release Swallow merchandise into the world so other people can see it and find out about the coolest motel on Route 66.)


Vegetarian Friday: Lasagna

If you’re trying to go vegetarian, and some concern troll in your immediate circle of friends or family starts fretting that you’ve doomed yourself to a life of culinary asceticism, a plate of lasagna is really the most gracious way to shut him up.

Where I come from, a pan of lasagna is also widely considered the most gracious way to extend condolences after someone dies, celebrate the birth of a child or help a family in the wake of an emergency.

My version involves plenty of mushrooms, onions and mozzarella and is both grownup and teenager-approved. Of course, it wouldn’t be a Red Fork Hippie recipe if it didn’t lend itself well to improvisation, and this one certainly does.

The basic ingredients:
1 box lasagna (do NOT get the no-boil kind)
2-3 cups of your favorite marinara sauce*
1 lb. mushrooms, sliced
2 small onions, chopped
3-4 cloves garlic, minced
Olive oil
2 big bags shredded mozzarella
Grated Parmesan

Things you can add if you want:
Any kind of white cheese you like (ricotta, Asiago and Romano are traditional, but if you’re feeling decadent, swap the ricotta for manouri or grate a little myzithra over the finished product)
Fresh or sun-dried tomatoes
Sliced zucchini

Preheat oven to 375 degrees. Grease a 9-by-13-inch baking dish. Boil noodles according to package instructions. While the pasta cooks, saute the mushrooms and onions in olive oil until the onions are clear. Add garlic, saute for 30 seconds, and remove from heat.

Layer ingredients in the pan as follows: pasta on the bottom, then vegetables, then sauce, then cheese. Repeat until you reach the top of the pan.

Cover baking dish with foil and bake at 375 degrees for 25 minutes (double that if you’re using no-boil noodles). Remove foil and bake another five minutes to brown the edges if you like. Serve with an I-told-you-so smirk and plenty of grated Parmesan.


*I usually cheat and use the store brand from Viviano’s Grocery in St. Louis, because it’s as good as anything I’m likely to make, but there are plenty of good marinara recipes online. Just don’t trust anything too complicated. Marinara sauce should be a simple affair, with no more than a handful of ingredients: tomatoes, garlic, basil, oregano and a little red wine and olive oil. (Too much time in New Mexico has taught me the merits of red chile wine, which is an excellent base for arrabbiata sauce if you like a bit more kick.)