Clay Oven Restaurant, 1170 W. Patrick St. Frederick, MD 21703 (301) 631-2004. Visit their website: www.clayovenmaryland.com

When you make the transition to a plant-based diet, you soon discover that ethnic restaurants offer the most vegetarian and vegan options. I have tried many different cuisines over the years and have discovered some new favorite dishes I had never been exposed to as a carnivore. If you are just toying with the idea of switching to a healthier lifestyle, then Indian food is a great place to start. It is a favorite of mine. There are so many plant-based dishes on The Clay Oven’s menu, and most can easily be tweaked to accommodate your dietary preferences if you consult your server.

The Clay Oven, an unassuming establishment in a small strip mall along The Golden Mile, is one restaurant we have found that checks all the boxes. The restaurant offers the finest Indian-Nepalese Cuisine in a casual atmosphere, and the food is always delicious. One thing that surprised me when we began to venture into Indian cuisine is the variety of spices used in their recipes. The spicy flavors are something that differs quite a bit from what the typical American is used to, but be brave. I find the unique flavors delightful.

Indian food is notoriously hot. The one thing you should inquire about is how hot (spicy hot) some recipes are. I like to taste just a little bit of hotness, and my primary rule about any meal is “food should not hurt.” I do not enjoy food that burns your mouth and throat so much that you cannot carry on a conversation at the table because you are coughing, eyes watering, and blowing your nose so much that speech is impossible. At the Clay Oven this is not an issue, If you inform your server, they will tell the chef how you would like it prepared. This restaurant listens (some don’t). On a hotness meter, from 1 to 10, I always say I am a 2 (not very spicy) and I’m never disappointed. My husband, who loves spicy food, never gives them any instruction and has several favorite entrees he usually orders so he can compare with other restaurants. This time he ordered Aloo Mattar. Don’t forget to order some Naan. I have recently fallen in love with the Kashmiri Naan. My husband prefers the Garlic Naan. . . also a favorite of mine. The Clay Oven checks all our boxes.

At The Clay Oven the food is always delicious, service is attentive, the simple diningroom is always clean, and prices are reasonable. Take out and catering are also available. We saw several orders being picked up while we were eating. I always leave with enough leftovers for another meal, and I must confess that because of my absentmindedness, this photo shows my full plate of leftovers the next day. This is Mattar Paneer with Kashmiri Naan (sweet Indian bread stuffed with raisins, nuts and coconut).

For dessert I ordered Gaajar Halwa, a carrot pudding. Yummy!

I highly recommend this unassuming little restaurant for lunch or dinner. You won’t be disappointed.

Aloo Mattar with Garlic Naan

Vegan Deli Sandwich “Meat” Recipe

There are several vegan sandwich meat recipes online, and I have been trying a few of them. I was so happy to find a more affordable option than the expensive commercial varieties available at our supermarket. In addition to price, I like to know what ingredients are in everything I serve, and I can say that this recipe passes my fussy standards.

Ingredients:

Note: Make the marinade first to allow flavors to blend while you slice the tofu.

A 1Ib block of super-firm tofu (squeeze out the excess water before you begin. There won’t be much with this variety of tofu, but any excess water will dull the flavor of the marinade).

1 cup warm water

2 tsp. “Better Than Bouillon” vegetable seasoning

1 tsp dried thyme

1 Tbsp nutritional yeast

1/4 tsp. garlic powder

1/8 tsp ground pepper

2 tsp Bragg’s Liquid Aminos

Set marinade aside and slice the drained tofu very thin. I used a cheese slicer to do this, but you could use a thin sharp knife instead.

In a large skillet, spoon in enough marinade to cover the bottom of the pan. Layer the slices and spoon a portion of the marinade over each layer. Top with any leftover marinade.

Turn heat on LOW and allow tofu to simmer gently for about 30 minutes. Do not let it boil, and do not stir. Tofu is very delicate and will easily break apart. I used a turkey baster to occasionally drip marinade over the top layer and a silicone spatula to lift slices to get some extra marinade between the layers of tofu as it cooked.

When done, remove from heat, but allow the tofu to cool in the pan to absorb as much flavor as possible. Tofu will suck up that marinade like a sponge. When ready, create your sandwich. Pile the deli “meat” on as thick as you desire. Makes a hearty, savory vegan sandwich, toasted with a slice of your favorite vegan cheese (we like smoked provolone). Add toppings: tomato, lettuce, onion, pickles, and your favorite condiments. Tofu deli meat will keep in the frig for several days. Enjoy!

For more recipes and plant-based tips visit https://www.vegtutor.com

Zip-zap Crockpot Stew for Those Extra-busy Days

Some days are just so jam-packed that if you don’t make dinner in the morning it’s not going to happen at all. I hate the four o’clock feeling of not having an answer when people start asking “What’s for dinner?”. . . especially when I still have two more hours of work ahead before I can even think about dinner. When you are facing one of those busy days, then your crockpot (slow-cooker) can be your best friend.

I confess that this recipe, at the start of one of those hectic days, was also the result of discovering that I had mistakenly bought a big bag of potatoes when I already had one at home. . . oops! So right after breakfast (If I had been planning ahead I could have cleaned and chopped all the vegetable the night before) I began scrubbing potatoes and peeling carrots and onions (because those are the primary ingredients in any good stew). Then I chopped a wedge of raw leftover cabbage, 1 cup of chopped celery, and put everything in the crockpot with 6 cups of water and a packet of onion soup mix, 3 cloves of minced garlic, and some extra seasonings (You can be creative here).

For protein I added a can of seasoned black beans and about 8 ounces of frozen peas. To thicken, add 1/4 cup pearl barley. All these ingredients and the amounts are flexible as are the seasonings; I was flying by the seat of my pants and in a hurry, but it worked, so feel free use what you have on hand and experiment if you are adventurous.

INGREDIENTS:

4 – 5 medium potatoes, scrubbed and quartered

4 large carrots, peeled and sliced 1-inch

I large onion, peeled and chopped 1-inch

1 cup of fresh cabbage, chopped 1-inch

1 cup celery, chopped

3 cloves minced garlic

6 cups water

1 packet onion soup mix

1/4 cup barley

1- 15 ounce can seasoned black beans

8 ounces frozen peas

(I would have added some dry red lentils also, if I had thought of it. They would have added more protein and creaminess to to stew)

Seasonings I used, but you can vary these if you prefer:

1 1/2 Tbsp. dry parsley, 1 tsp. ground thyme, 1 bay leaf

METHOD:

I did not pre-steam any of the ingredients because this recipe will slow cook for hours. Simply throw all ingredients into the crockpot, stir, cover, and set on low for 6 – 8 hours. Then dash off to your next project.

At the end of the day, you will be welcomed by the savory aroma of a healthy dinner already made (and an answer to everyone’s questions), and that is a satisfying feeling. You are on top of things — you can do this!

Sample the stew about 15 minutes before serving. Add salt or Braggs Amino Acids and pepper to your liking. (If you have any bits of leftover cooked vegetables in the frig, the perfect time to use them up is now. Add them, stir, and allow them to heat up and flavors to mingle for about 15 minutes).

Serve with a simple side salad and some rolls or breadsticks. It’s a no stress, no mess dinner and only one pot to wash!

Traditional Ukrainian Kutya (wheat berry porridge)

Have you read “Peeling Potatoes: Katie’s Story”? It is Book 1 in the Rocked in the Cradle of Coal series of historical fiction books for middle-grade children. The Rocked in the Cradle of Coal series follows the children of a poor Ukrainian immigrant family in the early 1900’s. Chapter 13 of the Book 1 tells of the simple yet meaningful ways this family celebrated Christmas in Pennsylvania coal country as Mama explains the spiritual significance of each tradition from the tablecloth to the 12 meatless dishes served for their Orthodox Christmas Eve dinner. Kutya, a sweet chewy wheat porridge, is one of the holiday dishes they would have enjoyed after sighting the first star in the winter sky. Oral tradition was the only way these illiterate immigrants could pass their beliefs and traditions on to their children, so they found spiritual significance in many everyday things and explained their faith in object lesson style.

Wheat berries are the main ingredient in kutya, and hearty wheat is an ancient symbol in the Ukrainian culture for life, prosperity, and health. One ritual observed by some families was tossing a spoonful of kutya up to the ceiling. If the grains stuck then the coming year would be prosperous, but if not bad luck was in their future. (I wonder who got to scrub the ceiling?)

Kutya is simple to make, but like most old made-from-scratch recipes, it is time-consuming. I adapted this recipe from one found in a very unique book titled “Beyond the North WInd” by Darra Goldstein (You can find it on Amazon). “Beyond the North Wind” is a delightful combination of Russian recipes and lore. It’s a great coffee table book to read for pleasure or as a reference when searching for delicious ethic recipes. Maybe you would like to make kutya for your holiday dinner, or serve it as a breakfast porridge on the big day.

See Notes*

Ingredients:

1 cup wheat berries

1/2 cup chopped blanched almonds

2 cups almond milk

Organic butter or substitute for greasing the casserole dish

1/2 tsp. salt

3 Tbsp. poppy seeds

3 – 4 Tbsp honey

Sour cherry preserves

How to:

Soak the wheat berriies overnight in cold water to cover.

The next day, preheat the oven to 325F and toast the chopped blanched almonds until golden (6 – 8 minutes). Set aside.

Raise the oven temperature to 350F. Grease a lidded 1 1/2 quart casserole. Drain the wheat berries, place them in the casserole, and add salt.

Bring the almond milk to a boil and pour it over the wheat berries. Cover and bake for 1 1/2 hours until most of the almond milk is absorbed and wheat berries are tender, but chewy.

Meanwhile soak the poppy seeds in warm water for 30 minutes to soften, drain, then finely grind in a mini food processor.

When tthe wheat berries are done, stir in the poppy seeds, add honey to taste, and transfer to a serving bowl.

Serve warm or room temperature, sprinkle with toasted almonds and sour cherry preserves, if desired.

*Notes:

Use fresh poppy seeds. Stale seeds can taste bitter and slightly rancid after grinding.

You can find the book “Beyond the North Wind” by Darra Goldstein on Amazon.

For the sour cherry preserves you could substitute raisins, dried cranberries, or apricots.

I’m sure that even picky-eater, Katie, didn’t complain about sweet nutty kutya on Christmas Eve. You can have it as part of the main meal, as a dessert, or for breakfast.

“Peeling Potatoes: Katie’s Story” would also be a sweet book to read with the children in your life this holiday season. To learn more about Katie, her big sisters, brother, and mother please follow this link:

https://amazon.com/author/jayne-m-booth

Easy Vegan Polenta Pie

This recipe was inspired by one I saw on plantbasedonabudget.com (Easy Spinach Pie). I did a little substituting and greatly shortened the description (I believe it shouldn’t take longer to read a recipe than to prepare it), so you can get right to making this delicious pie. It would be the perfect savory vegan addition to any brunch or a covered-dish dinner. It’s so colorful, easy to prepare, requires only simple ingredients, and needs no baking! I topped each serving of my pie with deli-bought bruschetta which provided added color and flavor. Perfect!

Ingredients:

2 Tbsps. olive oil

2/3 cup diced onion

1 cup diced orange, red, and yellow sweet peppers (any combination)

8 oz. sliced mushrooms

2 packed cups chopped kale (ribs removed)

6 grape tomatoes, halved (optional)

1/4 tsp crushed red pepper

6 cloves pressed garlic

3 cups water

2 1/4 tsp. sea salt

1 tsp. tarragon or Italian seasoning

1/4 tsp. mustard powder

3/4 tsp. black pepper

2 cups cornmeal

To Prepare:

Grease a 9-inch pie dish

Heat olive oil in a frying pan over medium heat.

Add onion, mushrooms, and peppers. Cook stirring frequently for about 5 minutes. Add garlic, kale, tomatoes, and crushed red pepper, then cook for another 2 – 3 minutes until kale wilts. Remove from heat.

In a medium saucepan add the water and spices. Boil and slowly stir in the cornmeal. Stir constantly with a wooden spoon until the mixture boils and bubbles. Remove from heat. Pour the vegetable mixture into the cornmeal and stir with a wooden spoon until well blended.

Pour the entire mixture into the prepared pie pan and press down firmly and evenly. Allow the pie to cool and set for at least 10 minutes. Then slice and serve. Top each serving with deli-bought (or make your own) bruschetta.

One pie serves 8.

CREAMY ASPARAGUS RICE CASSEROLE

This is the best plant-based comfort food, perfect on a cold winter day! It doesn’t call for any exotic ingredients, and you can mix and bake it all in the same casserole.

Ingredients:

2 1/2 cups No Chicken Broth or Boullion

2 1/2 cups water

1 – 1.5 lbs. fresh asparagus, cut into bite-size pieces

2 Tbsp. melted organic butter or plant-based spread

1 tsp. sea salt

3 cloves minced garlic

1 cup uncooked arborio rice

3/4 cup red lentils

1 small onion, chopped

1/2 cup red bell pepper, diced

2 Tbsp. nutritional yeast

Procedure:

Preheat oven to 400 degrees.

You will need a big (3 qt) glass casserole dish or oven-safe pasta bowl.

Place all the prepared ingredients, except the broth and water, in the casserole dish.

Heat broth and water unil hot, and pour over all ingredients in casserole.

Stir well and cover.

Bake at 400 degrees for 30 minutes. Stir, recover, and bake another 30 minutes.

Check to see if rice is cooked and creamy. If not, stir, recover, and cook for another 10 minutes or until done.

Veggie Quinoa Casserole (serves two)

If you have never tried quinoa (pronounced “keen-wah”), here are some things to consider:

Quinoa is one of the least allergenic grains. It contains 8 grams of protein and 5 grams of fiber, and it is a plant protein source of all 9 essential amino acids. Technically a seed, quinoa is nutritionally dense and gluten free. It is an excellent grain substitute for anyone suffering with celiac disease. In addition, the fiber in quinoa acts as a prebiotic by providing food for your beneficial gut flora. If you have a sensitive tummy or live with an inflammatory digestive condition like colitis, you know how important all these factors are to your diet and comfort.

This Veggie Quinoa Casserole is an easy protein-packed main dish that will satisfy even a meat-eater. The recipe serves 2, but I tripled it because I knew people would want seconds.

Ingredients:

1 cup vegetable broth

1/2 cup uncooked quinoa

2 tsp. olive oil

2 tsp minced garlic

1/2 cup broccoli florets

1/2 cup diced firm tofu (press to drain)

1/4 cup vegetable broth

1/4 cup sliced mushrooms

1 cup chopped fresh spinach

Directions:

Place uncooked quinoa in a sieve and rinse thoroughly under cold running water. Drain.

Press tofu between two paper towel-lined plates with a heavy can of something on top to drain for about 1/2 hour.

In a medium sauce pan, bring 1 cup vegetable broth to a boil. Stir in drained quinoa and reduce heat to low. Cover and simmer for 20 minutes.
While quinoa is cooking, heat olive oil in a skillet over medium heat. Add garlic, broccoli florets, and tofu cubes. Stir for one minute, then cover and steam over low heat for two minutes.
Stir in 1/4 cup vegetable broth, mushrooms, and spinach. Cover and cook over medium heat until the mushrooms are soft and the spinach is wilted (about 3 minutes).
Stir the vegetable/tofu mixture into the cooked quinoa. Cover, and allow to sit for 10 minutes before serving.
Season with Bragg’s Liquid Aminos if desired.

Eat the Rainbow… All the Colors of the Rainbow

It seems like rainbows are everywhere today — TV ads, social media, posters, t-shirts and billboards. Did you know that God made the first rainbow? Not as a marketing ploy or a social/political statement; God made so many colors because he knew we would enjoy them!

I love that God thought of color as a primary way to entice humans to find nutritious food. In the beginning God made the different fruits brightly colored and easy to find peeking out from the green leaves in the garden. Fruit is designed to appeal to all of our senses, so we are instinctively drawn to it… IF we aren’t distracted by modern fake food. For a healthy, natural, sweet treat, fruit should be your first choice. Fruit is not only colorful, but fragrant, sweet and juicy, plus it comes in its own edible or biodegradable wrapper. Win! Win! Win! Win!

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Vegan Stuffed Italian Zucchini Boats

It’s zucchini season again and if you are a gardener, you’re looking for zucchini recipes right about now. You would think that vegan zucchini recipes would be everywhere, but they’re not. I found a great Italian Zucchini Boat recipe online by Valerie Brunmeier, but it wasn’t vegan, so I made a few changes and voila! I really like this recipe first of all because it tastes delicious, second because it is a filling entree served with a side of brown rice or pasta, and third because it is beautiful.

Ingredients:

3 medium zucchini, roughly the same size

1 (24 to 26 ounce) jar marinara sauce, divided

1 Tbsp olive oil

1/3 cup chopped onion

1 tsp. minced garlic

1/3 cup chopped red bell pepper

1/2 cup chopped button mushrooms or small jar of sliced mushrooms

1 tsp. Italian seasoning

1 tsp dry parsley flakes

1/2 tsp pink sea salt

freshly ground black pepper to taste

1/4 tsp crushed red pepper or to taste

1/2 lb hamburger style veggie crumbles

1 – 1 1/2 cups veggie mozzarella cheese

1 Tbsp. nutritional yeast

2 Tbsp. panko bread crumbs

Instructions:

Preheat the oven to 375 degrees. Measure out 1 cup marinara sauce and set aside for later.
Trim about 1/2 inch from each end of the zucchini and slice in half lengthwise. With a sharp knife lightly outline the center area you will remove to create the hollow of your boats (this will include the seed area, leaving about a half inch of solid zucchini around all the edges). Be careful to not cut through the skin. Using the tip of a spoon remove the zucchini flesh inside your outline, chop and set aside.
Place the scooped out zucchini boats into a 13″x 9″ baking dish, and add about 1″ of water. Cover with foil and bake in preheated oven 20 minutes or until just slightly fork tender but not soft. Remove from oven and set aside to cool a bit.
Meanwhile add olive oil to a 12″ frying pan and place over medium heat. Add onion, bell pepper, and garlic; cook a few minutes until veggies have softened, stirring occasionally.
Add the chopped zucchini flesh, mushrooms, remaining marinara sauce, veggie crumbles, nutritional yeast and the spices. Stir well to combine. Bring to a simmer, reduce heat to low and simmer for about 15 minutes.
Remove the partially cooked zucchini boats from the baking dish and pour off water. Pour the reserved 1 cup marinara sauce into the empty baking dish and place the zucchini boats on top of the sauce.
Generously divide the cooked filling between the 6 zucchini boats (if you have extra filling just spoon it into the dish around the boats). Cover dish with foil and bake for 20 – 30 minutes until zucchini boat is fork tender, but not soft and droopy.
Remove baking dish from oven and set oven to BROIL.
Remove foil and sprinkle zucchini boats with half the veggie mozzarella, panko bread crumbs, and more mozzarella.
Place dish in oven and broil for just a few minutes (watch closely so it doesn’t burn) until the cheese melts and bread crumbs are golden brown.

Delicious!

Mexican Stuffed Yams

This is one of my favorite go-to meals when I know there won’t be time to prepare dinner tonight. It takes just minutes in the morning to get the yams into the slow cooker, and then in the evening pulling it all together for serving is a breeze. Bonus: Everyone can even assemble their own!

Main Ingredient:

One organic yam per person, scrubbed and individually wrapped in foil. Place yams in slow cooker, and cook on high for 4 hours or 7 – 8 hours on low. This is all the early preparation you need to do before your busy day.

Other Ingredients:

Seasoned black beans — you may use your own recipe (a great way to use leftovers) or canned as shown below.

Guacamole — once again, your own homemade or purchased.

Vegan shredded cheddar cheese

Salsa — homemade or purchased (I like to add a squeeze of lime to my salsa)

Organic corn chips.

As you can see, making this is simple as can be if time is a factor. I know homemade everything is always the best, and I feel like I’m cheating when I open a can, but this is the 21st century. We’re all strapped for time, and if I can put a healthy inexpensive meal on the table, it sure beats take-out. So, dip your chips and enjoy a healthy meal with little preparation and lots of fun.