AKA ERO Recipe Book

AKA ERO RECIPES VEGETARIAN VEGAN

List of Recipes

Ingredients

Soror Hellen

Vegeterian Chili

2 onions, chopped

1 garlic clove, crushed

3 celery ribs, chopped

1 green bell pepper, seeded & diced

8 ounces mushrooms, sliced

2 zucchini, sliced

14 - ounce can red kidney beans, rinsed & drained

2/3 cup pasta or tomato sauce

2 tablespoons tomato paste

1 tablespoon ketchup

1 teaspoon each: hot chili powder, ground cumin & ground coriander salt & ground black pepper• Plain yogurt & cayenne pepper to serve

Steps:

1. Put the onions, garlic, celery, pepper, mushrooms & zucchini in a large saucepan & mix together.

2. Add the kidney beans, chopped tomatoes, pasta, tomato paste & ketchup.

3. Add the chili powder, cumin & coriander, season with salt & pepper. Mix well.

4. Cover, bring to a boil & simmer for 20 - 30 minutes, stirring occasionally, until the vegetables are tender.

5. Serve with cayenne pepper. May garnish with cilantro sprigs. Crusty bread is a good alternative to brown rice.

Ingredients

Soror Gerri Favorite Salad

One-half cup of shredded iceberg lettuce

One-half cup of shredded fresh spinach

One-eighth cup of dried cranberries

Sliced toasted almonds

Croutons

Your favorite salad dressing

This salad is assembled in just three minutes!

Soror Gerri Banana Peels

Banana Peel Nutrition

Banana peels, like the skins of many fruits, are very nutrient-dense. They contain additional fiber, potassium, and other vitamins and minerals like vitamin C and magnesium. Bananas and banana peels also contain tryptophan, which may help improve your mood. Bananas are sprayed with pesticides, so be sure to wash the fruit well with a mild natural soap and water before consuming. You can also buy organic bananas, though you should wash those, too. Bananas peels are difficult to eat raw, slightly bitter, and contain latex on the inside of the peel. You soften the skin and remove the bitterness when you cook banana peels. If you have a latex allergy, banana skins may not be for you.

How do you prepare a banana peel?

There is a little preparation required before cooking the banana peel. If you’re making a smoothie or banana bread, you can blend the banana whole, without any preparation aside from removing the tough ends. If you are using banana peels in a recipe, you should use a spoon to scrape out the inner flesh stuck to the skin. Use a fork to shred the peel for this banana peel carnitas recipe.

Ingredients:

Soror Gerri

Banana Peel Carnitas

6 banana peels

2 tbsp grapeseed oil

1/2 yellow onion, diced

2 cloves garlic, minced

1 jalapeño pepper, seeded & minced

1 tbsp dried oregano

2 tsp ground cumin

1 tsp freshly ground black pepper

1/4 cup orange juice, from 1 fresh orange

1-2 tbsp fresh lime juice

1 tbsp soy sauce or liquid aminos

Steps:

1. Remove both ends––the stem and the bottom–– from the banana.

2. Use a spoon to scoop the fibrous flesh from the inner part of each banana peel.

3. Use a fork to shred the peel into long strips.

4. Warm a large pot over medium heat, and add oil. Once the oil is warm add the onions, garlic, and jalapeño pepper. Sauté until onions are soft.

5. Add the banana peel, followed by the oregano, cumin, sea salt, and pepper. Stir well.

6. Squeeze the orange into the pot (being careful to catch any seeds), along with soy sauce then stir again.

7. Bring to a simmer on medium-low heat, and cover the pot. Cook for about 30 minutes, or until the banana peels are tender and tasty. Season to taste with more soy sauce or sea salt if needed.

Soror Brandi

Black Bean Stuffed Potatoes

Ingredients

4 sweet potatoes

1 tablespoon plus 2 teaspoons neutral oil

1 can of your favorite black beans

1 cup cherry tomatoes, halved or quartered to preference

½ can of your favorite corn

½ cup chopped cilantro

¼ cup diced red onion

1 clove diced garlic

½ lime, juiced

⅓ cup of vegan sour cream

As much or little guacamole as your heart desires

Seasonings to taste: salt, pepper, red chili flakes

Steps:

1. Preheat oven to 400 degrees. Using a fork, poke small holes in sweet potatoes all the way around. Line a baking tray with parchment paper, and lightly coat sweet potatoes with 1 tablespoon of oil. Place in oven and back 40 minutes to 1 hour, or until fork tender.

2. In a bowl combine black beans, tomatoes, corn, cilantro, red onion and garlic. Drizzle with lime juice and remaining oil. Sprinkle with salt, pepper, and chili flakes to taste. Mix to combine.

3. Allow potatoes 3 minutes to rest/cool. Slice potatoes in half, length-wise and spoon black bean mixture on top of halved potatoes. Top with guacamole and vegan sour cream. Serve warm.

Ingredients

Soror Brandi

Broccoli

2 and ½ cup vegetable broth

½ diced yellow onion

Soup

20 ounces frozen broccoli (about 2 heads of fresh broccoli)

2 large russet potatoes, peeled and cubed

Cornstarch slurry: 1 tablespoon of cornstarch and 1 tablespoon

dairy-free milk mixed with no lumps

½ cup nutritional yeast

1 cup dairy-free milk

1 teaspoon turmeric

Seasonings to taste: garlic powder, salt, pepper

Steps:

1. In a large pot over medium heat, add ½ cup vegetable broth, onions, and broccoli until broccoli is starting to soften.

2. In a separate pot, boil potatoes until soft and easily pierced with fork. Strain.

3. While potatoes are boiling, make the cornstarch slurry by mixing 1 tablespoon of cornstarch and 1 tablespoon of dairy-free milk until no lumps and place to the side.

4. Into a blender, add boiled potatoes, nutritional yeast garlic powder, salt, pepper, and remaining vegetable broth. Blend until completely smooth.

5. Pour blended mixture into soup pot with broccoli. Add turmeric and cornstarch slurry, mix to combine all ingredients in the soup pot.

6. Turn up heat until warmed through.

Ingredients

Muffins

½ cup applesauce

2 cups flour

Soror Brandi Apple Muffins

½ cup light brown sugar, packed

½ cup sugar

2 teaspoons of baking powder

1 teaspoon ground cinnamon

½ teaspoon salt

½ cup melted vegan butter

¾ cup dairy-free milk

1 teaspoon pure vanilla extract

1 ½ cup peeled and diced apples

Crumb topping

¼ cup melted vegan butter

⅓ cup light brown sugar, packed

1 teaspoon ground cinnamon

⅔ cup flour

1. I

Icing (optional)

1 cup powdered sugar

¼ teaspoon pure vanilla extract

1 tablespoon dairy-free milk

Steps

Soror Brandi Apple Muffins

1. Preheat oven to 425 degrees and line muffin pan with paper liners.

2. In a large bowl, whisk together all the dry ingredients: flour, sugars, baking powder, cinnamon and salt.

3. To the bowl with the dry ingredients, pour in the melted vegan butter, oat milk, vanilla and applesauce. Stir with a large spoon until just combined, but do not over mix or muffins will be dense.

4. Fold in the apples.

5. Using a small measuring cup or ice cream scoop, transfer batter to prepared liners and fill to the top.

6. Make the crumb topping: In a small bowl, combine all ingredients and mix with a fork until crumbly.

7. Sprinkle the crumb all over the tops of the muffin batter.

8. Bake for 5 minutes at 425 degrees, then reduce heat to 350 degrees and bake for 15-18 more minutes, until a toothpick inserted in the center comes out clean. This will help the muffins be tall!

9. Make the icing: Add the powdered sugar, vanilla and non-dairy milk to a small bowl and use a fork to whisk until combined and smooth.

10. Drizzle icing over warm or cooled muffins.

Soror Brandi

Cheddar Bay Biscuits

Ingredients

Biscuits

1 cup dairy-free milk

1 tablespoon apple cider vinegar

2 cups flour

1 tablespoon baking powder

2 teaspoons garlic powder

¼ teaspoon salt

¼ teaspoon cayenne pepper (optional)

½ cup melted vegan butter, cooled for 5 minutes

1 ½ cups shredded vegan cheddar cheese

Topping

3 tablespoons melted vegan butter

½ teaspoon garlic powder

1 tablespoon chopped fresh parsley

Soror Brandi

Cheddar Bay Biscuits

Steps:

1. Preheat oven to 450 degrees and lightly grease a baking sheet.

2. Stir in apple cider vinegar into 1 cup of dairy-free milk and set aside to curdle for a few minutes. This is your buttermilk.

3. In a large bowl, mix flour, baking powder, garlic powder, salt, and optional cayenne pepper.

4. Add the buttermilk and melted vegan butter to dry ingredients and stir until a thick dough has formed. Do not overmix.

5. Gently fold in vegan cheese with your hands.

6. Lightly grease a small measuring cup or ice cream scoop, scoop the dough out onto the prepared baking sheet leaving a little room between each biscuit.

7. Bake for 12-15 minutes, until golden brown on top.

8. While biscuits are baking, stir the melted butter, garlic powder, and parsley together in a small bowl.

9. Brush the tops of the warm biscuits with the butter mixture. Serve warm.

Soror Brandi

Fried Green Tomatoes

*For fried green tomatoes, use firm, unripened tomatoes. Look for green tomatoes that are lighter in weight than red tomatoes (they haven’t developed their juice) and will likely be very light green in color. Unripe tomatoes are firmer and drier than ripe ones, so there’s less of a tendency to disintegrate when put into hot oil.

Beefsteak, celebrity, or early girl tomato varieties work best for frying.

Soror Brandi

Fried Green Tomatoes

Ingredients

Breading Mix

• 1 cup flour

• 1 tablespoon black pepper

• 1 teaspoon: sweet paprika, onion powder, garlic powder, salt

• ½ teaspoon ground ginger

Batter

• 1 cup vegan cream

• 1 tablespoon black pepper

• 1 teaspoon: sweet paprika, onion powder, garlic powder

• ½ teaspoon ground ginger Juice of ½ lemon

Bread crumb topping

• 1 cup vegan breadcrumbs

• ½ teaspoon: black pepper, sweet paprika, onion powder, garlic powder

• ¼ teaspoon red pepper flakes

Dipping Sauce

• ½ cup vegan mayonnaise

• 1 teaspoon smoked paprika

• 2 tablespoons fresh lemon juice

Steps:

Soror Brandi

Fried Green Tomatoes

1. In a shallow bowl, combine the flour, pepper, paprika, onion powder, garlic powder, ginger, and salt. Set aside.

2. In a shallow bowl, combine the cream, pepper, paprika, onion powder, garlic power, ginger, and lemon juice. Set aside.

3. In another shallow bowl, combine the bread crumbs, pepper, paprika, onion powders, garlic powder, and red pepper flakes. Set aside.

4. In a deep saucepan or pot, pour about 2 inches of oil over medium heat.

5. Dredging station (in this order): plate of sliced tomatoes, bowl of breading, bowl of batter, bowl of bread crumbs.

a. First, dredge the tomato slices in the breading.

b. Next, dredge the tomato slices in the batter.

c. Finally, dredge the tomato slices in the bread crumb mixture.

*Shake off any excess during each step.

1. Working in batches, gently place the battered tomato slices in the hot oil. Fry until golden brown. Drain on a rack or paper towels.

2. In a small bowl, combine the vegan mayonnaise, smoked paprika, and lemon juice.

3. Serve warm.

Soror Erika Mint Chickpea Salad

Ingredients

10oz Couscous

15.5 Oz Can Chickpeas (drain and rinse)

2 tsp grated orange zest

2 Tbs extra virgin olive oil

Kosher salt

Pepper

2lbs Beefsteak tomatoes cut into wedges

½ small, sweet onion thinly sliced

¼ C fresh mint (cut or tear)

¼ C roasted almonds (roughly chopped)

Steps

1. Cook couscous in medium bowl by adding 1 ½ C hot water over top, cover and let sit for 5 minutes before fluffing it with a fork.

2. Stir in chickpeas, orange zest, 1 T of the olive oil, ¼ tsp salt and ¼ tsp pepper.

4. In separate bowl combine the tomatoes, onion, mint ½ tsp salt, ¼ tsp pepper and the remaining oil.

5. Spoon the couscous and tomatoes onto a platter and top with the almonds

Soror Erika Apple Soup

Ingredients

1 ¼ pounds onions chopped

½ pound granny smith apples, peeled, cored and chopped

1 C carrots

¼ C raisins

1clove garlic minced

2 T butter

3 T curry powder

¼ C all purpose flour

2 quarts vegetable broth (optional)

½ C whipping cream (optional)

Steps

1. In large (6 qt) pot over medium high heat stir onions, apples, carrots, raisins, garlic and butter until onions are limp (10 - 12 minutes)

2. Add curry powder and flour and stir to mix well

3. Stir in broth or water, stir until boiling. Reduce heat and let simmer until carrots very tender.

4. Place small amounts at a time in blender until very smooth. Return to the pan.

5. Add cream and stir often over medium heat until hot 4-5 minutes.

Soror Erika Peanut Soup

Ingredients

1 T peanut oil

1 Clove garlic minced

1- 28 ounce can chopped tomatoes

1-6oz can tomato paste

½ C creamy peanut butter

4 C Chicken broth

1 T balsamic vinegar

¼ tsp cayenne pepper

2 tsp kosher salt white rice

Steps:

1. 6 scallions chopped

2. ¼ C chopped salted peanuts

3. In medium sauce pan over medium heat, heat the oil and garlic for 1 minute.

4. Add the tomatoes, tomato paste, peanut butte, broth, vinegar, cayenne and salt and whisk to combine.

5. Bring to a boil.

6. Reduce heat and cook on low for 15-20 minutes.

7. Add rice to bowls and ladle in soup and top with scallions and peanuts

Ingredients

Olive oil

Garlic chopped

Lemon zest

Pasta water

Soror Erika

Pasta Limone

Steps

1. Cook pasta of choice in salted water. Strain pasta but reserve the water and set aside.

2. Heat the olive oil in a pan on medium heat. Add the garlic and lemon zest to the pan to infuse oil. Lower the heat if necessary.

3. Add the pasta and enough pasta water to make a sauce.

4. Ensure pasta is coated. Chopped fava leaves are a good topper or even peas.

Soror Hellen Macaroni and Cheese

Ingredients

• One package (16 ounces) small shell or elbow macaroni, cooked, & drained

• 3 tablespoons butter or margarine

• 1 tablespoon flour

• 6 cups (24 ounces) shredded Kraft natural cheddar cheese...divided

• 2 eggs

Directions:

1. Heat oven to 350 degrees. Place macaroni in a 4 quart shallow baking dish.

2. Melt butter in a medium saucepan on medium-low heat. Stir in flour.

3. Gradually stir in 2 cups of the milk; cook until smooth.

4. Add 3 cups of the cheese; cook, stirring constantly until sauce is thickened.

5. Pour over macaroni. Add remaining cheese; stir gently until thoroughly mixed.

6. Beat eggs in a small bowl; stir in remaining 1 cup of milk.

7. Slowly pour over the top of the casserole. Let stand for 5 minutes.

8. Bake 40 minutes or until set & lightly browned. Cool for 10 minutes.

Soror Joan

Teriyaki Tofu

Ingredients

FOR THE TOFU:

• 14-ounce extra firm tofu pressed

• 1 tablespoon avocado oil or other high-heat cooking oil

• 1 tablespoon soy sauce or tamari

• 3 teaspoons cornstarch

FOR THE TERIYAKI SAUCE

• 1/4 cup water

• 2 tablespoons soy sauce or tamari

• 1 tablespoon of rice vinegar

• 2 tablespoons of water

• 3 tablespoons brown sugar or coconut sugar

• 2 teaspoons cornstarch or potato starch

• 1 teaspoon toasted sesame oil

• 1 clove garlic crushed (or 1/4 teaspoon garlic powder)

• 1-2 tablespoons ginger finely grated

• 1 tablespoon toasted sesame seeds

• 3-4 green onions sliced into 1” pieces

• Serving suggestions: cooked rice and steamed vegetables.

Steps:

Soror Joan

Teriyaki Tofu

1. Preheat the oven to 425F and line a baking sheet with a silicone mat or parchment paper. Tear the tofu into bite-sized chunks for a more meat-like shape and texture, or cut into small cubes.

2. Tofu: Add the tofu to a medium bowl and add in the oil and soy sauce. Toss with a spatula until evenly coated, then sprinkle the cornstarch on top and toss again. Transfer to a baking sheet and spread out the tofu pieces so they aren’t touching. Bake on the top rack of the oven for 30 minutes, flipping the tofu halfway through.

3. Sauce: Whisk the water, soy sauce, mirin, sugar, and cornstarch together in a small bowl. Set aside.

4. Teriyaki Sauce: Warm the sesame oil in a large sauté pan over medium heat. Add the garlic and ginger and sauté for 30 to 60 seconds, until fragrant. Stir the sauce again to make sure the cornstarch is dissolved, then pour it into the pan. Bring to a simmer and cook for an additional 5 to 7 minutes, stirring occasionally, until the sauce has thickened to your liking. If the sauce gets too thick you can thin it out with additional water.

5. Turn the heat to low, then stir in the baked tofu, sesame seeds, and green onion. Taste the sauce and add more soy sauce to taste, if necessary. Divide the tofu between serving bowls and serve warm, with vegetables and rice or as desired. Leftovers will keep in the fridge for up to 5 days.

Soror Joan Sheet Pan Tofu and Vegetables

Ingredients

FOR THE LEMON GARLIC TOFU:

14-16 ounces extra firm tofu pressed

2 tablespoons olive oil

2 tablespoons lemon juice

1/2 teaspoon garlic powder

1/2 teaspoon black pepper

1/2 teaspoon salt

FOR THE VEGETABLES:

1 1/2 tablespoons olive oil

1 teaspoon Dijon mustard

1/2 teaspoon garlic powder

Black pepper to taste

1/2 teaspoon salt

1 bunch asparagus ends trimmed and cut into 2” pieces

8.5 ounces canned artichoke hearts drained, rinsed, and cut in half

4 ounces radishes ends trimmed and cut in half

2 tablespoons chopped fresh dill

Lemon Pepper Orzo or cooked rice, for serving (optional)

Soror Joan Sheet Pan Tofu with Vegetables

Steps:

1. Prep: Preheat the oven to 415F. Set a large baking sheet aside and line with a silicone baking mat if it is not nonstick.

2. Marinate the Tofu: Cut the tofu into small triangles and place in the bottom of a small container. Add the olive oil, lemon juice, garlic powder, black pepper, and salt to a small jar and shake until emulsified. Pour the marinade over the tofu and gently toss the container until the tofu is coated. Let marinate for 15 minutes, or overnight in the refrigerator for a stronger flavor.

3. Bake the Tofu: Transfer the tofu to a large baking sheet, leaving about 2” between each piece. (Note: discard the extra marinade behind or save it for drizzling on the tofu just before serving, if desired). Bake in the top rack of the oven for 20 minutes.

4. Season the Vegetables: In a medium bowl whisk the oil, mustard, garlic powder, pepper, and salt together. Add the asparagus, artichoke hearts, and radishes and mix well. Set aside.

5. Final Bake: Take the tofu out of the oven, flip it, and scoot it all over to one third of the baking sheet. Transfer the vegetables to the baking sheet and spread them across the remaining two thirds. Return to the top rack of the oven and bake for an additional 15 to 20 minutes.

6. Serve: Remove from the oven and top with fresh dill. Serve warm as-is or over rice or Lemon Pepper Orzo. Store any leftovers in the fridge for up to 5 days.

Soror Joan Strawberry Sorbet

Ingredients

4 cups frozen strawberries

3 tbsp agave nectar

2 tbsp freshly squeezed lemon juice

1 tsp fresh lemon zest

Instructions

1. Place the frozen strawberries in a food processor or blender and blend until coarsely ground but not yet smooth.

2. Add the agave, lemon juice, and lemon zest. Blend until smooth, stopping to scrape down the sides of the food processor or blender as needed.

3. Spoon the strawberry sorbet into a freezer-safe container with a lid. Freeze for at least one hour before serving with an ice cream scoop.

Storage Directions

Store leftover sorbet in a freezer-safe sealed container for up to one month. Thaw for a few minutes before serving for easier scooping.

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