La Mia Casa - Vegan Friendly Menu (final)

La Mia Casa

Vegan Friendly Menu

Friday, October 12, 2012

Executive Chef/General Manager

Harrison Graden Sr.

Sous Chef

Corey Schaefer

Garde Manger

Jason Mather

Andree

Kendall Atkins

Entre’metier

Kyle Baumann

Patisserie

Brittany Gould

Ware Washer

Cal Bell

Server Captain

Tim Constentino

Servers

Noelle Perkowski

&

Chris Harris

Jon Todd

Chef Instructors

Ellen Piazza

& 

Robert Hertel



STLCC - Forest Park Campus

5600 Oakland

St. Louis MO 63110

Diet,

Flexitarian, Pescaterian

& Vegan



Diet is not a four lettered word, it is what we eat and not what we do!

Flexitarian as defined by Web MD: A relatively new term, flexitarian comes from a combination of the words “flexible” and “vegetarian.” Following a flexitarian diet means eating more plant-based diet and less meat.

Pescaterian as defined by Urban Dictionary: A person who eats fish but no other kinds of meat. Commonly referred to as "vegetarian".

Vegan as defined by About.com: Veganism is a type of vegetarian diet that excludes meat, eggs, dairy products and all other animal-derived ingredients. Many vegans also do not eat foods that are processed using animal products, such as refined white sugar and some wines.  Most vegans also avoid use of all products tested on animals, as well as animal-derived non-food products, such as leather, fur, and wool.

The Antipasto

A traditional Italian meal starts with something to nibble on, called antipasto, which translates into English as “before the meal.” 

“Mock” Caprese Salad (Vegan)

 

A refreshing salad made with a marinated tofu, fresh Roma Tomatoes, Basil, and drizzled with Olive Oil and Balsamic Reduction and dusted with Sea Salt & Fresh Ground Black Pepper and Parma Parmesan Cheese.

The Primo

In Italy, pasta is a first course, or primo, served as an appetizer, not as the main event.  Soup, rice, and polenta are the options for the primo.

Green Onion & Wild Mushroom Risotto

(Vegan)

This dish is packed with the fresh flavor or Green Onion and given a “meaty” texture with the pungent flavor of wild mushrooms to entice your palate

The Secondo

The main course is called il secondo, or the second course. Chicken, meat, or fish are usual choices, and portions are generally small.  These main courses are usually fairly simple, especially if a rich pasta or rice dish precedes them.

Pan Seared Marinated Tofu Picata

(Vegan)

Flavorful and fresh this dish is composed of pan seared marinated tofu that is lightly coated with a seasoned flour and garnished with a flavorful and colorful mix of bell peppers, onions, mushrooms, capers and lemons.  With just a drizzle of lemon juice and balsamic reduction and olive oil vinaigrette.

Or 

Salmon with Lemon, Capers, and Rosemary

(Pescaterian)

This dish is cooked "al cartoccio" or “en papillote,” which steams the foods in their own flavorful juices and when brought to your table is sure to create a delicate and aromatic dish when opened as a present on a holiday!

The Cortorno

A platter of vegetables usually accompanies the main course. This word contorno loosely translates as “contours” and refers to the fact that the vegetable course helps shape and define the meal.

Roasted Vegetable Medley 

with Balsamic Lemon Vinaigrette

(Vegan)

A delightful medley of beets, Brussels sprouts, sweet potatoes, acorn squash, onion and roasted garlic roasted and drizzled with a Balsamic Lemon Vinaigrette.

Cannellini Beans with Garlic and Sage

(Vegan)

High in fiber these beans are a great source of protein and other great nutrients.  Creamy and flavorful these are sure to please!

The Dolce

A dolce (or sweet) ends a traditional Italian meal.

Grapefruit Compari Sorbetto

(Vegan)

Served with a Fresh Cranberry Orange Sauce and a Cranberry Orange Biscotti dipped in White Chocolate 

(Vegan)

This refreshing desert is sure to awaken and tantalize your taste buds with a combination of sweet and sour, cleansing your palate to continue your day!

Beverages

Sweet Basil Lemonade

Fresh Brewed Iced Tea

Coffee 

(Regular and Decaffeinated)

Served with Lemon Wedges, Natural Sugar, and Stevia

Banana Split Smoothie

This smoothie may not look like a Banana Split but it has most of what would go into it and what it does not have it makes up for in flavor!  After almost 3 years of living with MS, I had my first relapse this past weekend and needed foods which would cover the metallic taste left in my mouth from the steroid treatments.  I also needed foods high in certain vitamins and nutrients.  Not to mention that I needed plenty of  fluids and my daily amount of fiber.  This is what I came up with, I think you will see a smoothie that is loaded with flavor and packed with the nutrients and vitamins needed for a healthy liquid refreshing meal!!!



Servings: 1
Yield: 20 ounces

Notes: Serve in chilled glass, garnished with Nuts and Chocolate.  May add Equate Fiber Therapy if desired.

Categories: Smoothies, Vegan

Banana Split Smoothie


1 tablespoon 60% Cacao Bittersweet Chocolate, chopped
1/8 teaspoon of Cinnamon
1/2 Whole Banana, Frozen
1/8 cup Strawberries, frozen
1 tablespoon Cherries, frozen, unsweetened, heaping
1/8 cup Mango, chunked, frozen
1/8 cup Blueberries, frozen
1/8 cup Berries, frozen
1 tablespoon Pineapple chunks in juice
1 teaspoon Chai Seeds
1/8 teaspoon Tahini
1/2 teaspoon vanilla extract
4 ounces Cacao Cherry Juice, as needed, very cold
1 Ounce Mimic Cream
1 teaspoon Walnuts, Crushed

1.     Chop your Bittersweet Chocolate and reserve half for garnish, removing all to start

2. Add your frozen fruit, blending slightly with each addition. 

3. Add your Chocolate, chia seeds, tahini, and vanilla, using the Cacao Cherry Juice as needed to blend   

until smooth and creamy.

4.     Serve in a frosted glass and garnish with remaining chocolate and pecans.  Top with a cherry!

Enjoy!!!

Per Serving (excluding unknown items): 346 Calories; 12g Fat (29.3% calories from fat); 5g Protein; 61g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 12mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 Fruit; 1/2 Fat.

Nutrition Warnings:

    60% Cacao Bittersweet Chocolate:  MasterCook uses fluid weight to scale this item. Nutritional calculation will be off to the degree that it differs in density from water. 

    Banana:  MasterCook assumes an average 'whole' size of this ingredient. 

    ChiaSeeds:  MasterCook uses fluid weight to scale this item. Nutritional calculation will be off to the degree that it differs in density from water. 

    Cacao Cherry Juice:  MasterCook uses fluid weight to scale this item. Nutritional calculation will be off to the degree that it differs in density from water. 

    Mimic Cream:  MasterCook uses fluid weight to scale this item. Nutritional calculation will be off to the degree that it differs in density from water. 

What are you doing to eat healthier?

What are you doing to eat healthier?  Or are you even trying?  I did not care for years and whether my diet contributed to my current health issue of Multiple Sclerosis, I do not know.  But I do know that my High Blood Pressure and many other of the health issues that I deal with possibly could have been negated or not an issue at all, if I would have paid attention to my health a long time ago!?!?!?!

Harvard's New Guide to Healthy Eating:

1- Fill half of your plate with vegetables and fruits.

2- Save a quarter of your plate for whole grains

—not just any grains

3- Put a healthy source of protein on one quarter of your plate: 

Chose fish, chicken, beans or nuts

4- Use healthy plant oils

5- Drink water, coffee or tea during or after your food

6- Stay active 

Sharing a letter about my menu planning for Restaurant Operations

This upcoming semester I am in Restaurant Operations Class and before my first class is even held, I have an assignment to plan my menu before my second class....  The following is a email that I shared with a friend of mine:

Currently, planning a menu which has to either have soup or salad, choice of 2-3 entrees, a starch, 2-3 veggies, bread service, desert... Each piece of the menu must meet certain requirements and a buffet does not do this.

At this point, I am thinking beginning with a Caprese Salad, followed with the pasta course of Green Onion/Wild Mushroom Risotto, then a choice of either: Pan Seared Salmon, Chicken, or Marinated Tofu with vegetables of Brussel Sprouts, Roasted Beets with Fennel, and Oven Roasted Seasoned Cauliflower and a desert of Sorbetto with a Biscotti Garnish...

Still debating on which flavor to make my sorbetto? Thinking a red colored sorbetto with a touch of sour and the cookie/biscotti will be the sweet. Possibly Strawberry Sorbetto or a Sweet Cherry Sorbetto with a Double Chocolate Biscotti or a Grapefruit Compari Sorbetto (http://www.epicurious.com/recipes/food/views/Grapefruit-Campari-Sorbetto-359930 but unsure of my crunchie component? Maybe a White Chocolate/Craisin Biscotti???

All this will be made Vegan other than the meat choices, which is why I am offering the Pan Seared Marinated Tofu. I have been asked to write some vegan recipes for a local concept though I think his brother who I work with says he took a job as a GM for a new place?

Sounds good as far as your buffet and I know I would not have to eat from it should I do something of this manner. I am completely different in my dietary preferences these days. I do follow a "flexitarian" diet which is primarily, Vegetarian or vegan with allowances for Fish and Poultry and limit red meat to once or twice per month. I eat a lot of fruit now and usually only dine locally staying clear of the"big box" places unless I am traveling.

But then again it was the philosophy of eating local as much as possible that allowed me to meet you! Though at that time, I still had a less discerning pallet! After 27 or so years, I am finally doing what I love...

Jesus told Peter to "feed My sheep", not once but three times.... I had a passion for doing as Jesus wanted and was summarily rejected but through cooking, I am "feeding" people!!! Check out Jon Bon Jovi's Soul Kitchen: http://www.jbjsoulkitchen.org/ This is something I would like to do where ever I end up!!!

May have secured a place to live in Italy in 3-4 years when I am done with school and this would be great in my study of the Mediterranean Diet first hand!

Hope all is well with you and your family! How many grandchildren do you have now?

Skip

Diet is not a four lettered word, it is what we eat: it can be healthy or it can be detrimental to our health.

Check out http://skipsrecipebox.blogspot.com/

Dr. Weil's Anti-Inflammatory Food Pyramid

Dr. Weil's Anti-Inflammatory Food Pyramid

HEALTHY SWEETS
How much: Sparingly
Healthy choices: Unsweetened dried fruit, dark chocolate, fruit sorbet
Why: Dark chocolate provides polyphenols with antioxidant activity. Choose dark chocolate with at least 70 percent pure cocoa and have an ounce a few times a week. Fruit sorbet is a better option than other frozen desserts.

RED WINE
How much: Optional, no more than 1-2 glasses per day
Healthy choices: Organic red wine
Why: Red wine has beneficial antioxidant activity. Limit intake to no more than 1-2 servings per day. If you do not drink alcohol, do not start.

SUPPLEMENTS
How much: Daily
Healthy choices: High quality multivitamin/multimineral that includes key antioxidants (vitamin C, vitamin E, mixed carotenoids, and selenium); co-enzyme Q10; 2-3 grams of a molecularly distilled fish oil; 2,000 IU of vitamin D3
Why: Supplements help fill any gaps in your diet when you are unable to get your daily requirement of micronutrients.
Click here to learn more about supplements and get your free recommendation.

TEA
How much: 2-4 cups per day
Healthy choices: White, green, oolong teas
Why: Tea is rich in catechins, antioxidant compounds that reduce inflammation. Purchase high-quality tea and learn how to correctly brew it for maximum taste and health benefits.

HEALTHY HERBS & SPICES
How much: Unlimited amounts
Healthy choices: Turmeric, curry powder (which contains turmeric), ginger and garlic (dried and fresh), chili peppers, basil, cinnamon, rosemary, thyme
Why: Use these herbs and spices generously to season foods. Turmeric and ginger are powerful, natural anti-inflammatory agents.

OTHER SOURCES OF PROTEIN
How much: 1-2 servings a week (one portion is equal to 1 ounce of cheese, 1 eight-ounce serving of dairy, 1 egg, 3 ounces cooked poultry or skinless meat)
Healthy choices: High quality natural cheese and yogurt, omega-3 enriched eggs, skinless poultry, grass-fed lean meats
Why: In general, try to reduce consumption of animal foods.  If you eat chicken, choose organic, cage-free chicken and remove the skin and associated fat.  Use organic, reduced-fat dairy products moderately, especially yogurt and natural cheeses such as Emmental (Swiss), Jarlsberg and true Parmesan.  If you eat eggs, choose omega-3 enriched eggs (made by feeding hens a flax-meal-enriched diet), or organic eggs from free-range chickens.

COOKED ASIAN MUSHROOMS
How much: Unlimited amounts
Healthy choices: Shiitake, enokidake, maitake, oyster mushrooms (and wild mushrooms if available)
Why: These mushrooms contain compounds that enhance immune function. Never eat mushrooms raw, and minimize consumption of common commercial button mushrooms (including crimini and portobello).

WHOLE SOY FOODS
How much: 1-2 servings per day (one serving is equal to ½ cup tofu or tempeh, 1 cup soymilk, ½ cup cooked edamame, 1 ounce of soynuts)
Healthy choices: Tofu, tempeh, edamame, soy nuts, soymilk
Why: Soy foods contain isoflavones that have antioxidant activity and are protective against cancer.  Choose whole soy foods over fractionated foods like isolated soy protein powders and imitation meats made with soy isolate. 

FISH & SEAFOOD
How much:  2-6 servings per week (one serving is equal to 4 ounces of fish or seafood)
Healthy choices: Wild Alaskan salmon (especially sockeye), herring, sardines, and black cod (sablefish)
Why: These fish are rich in omega-3 fats, which are strongly anti-inflammatory. If you choose not to eat fish, take a molecularly distilled fish oil supplement that provides both EPA and DHA in a dose of 2-3 grams per day.

HEALTHY FATS
How much:  5-7 servings per day (one serving is equal to 1 teaspoon of oil, 2 walnuts, 1 tablespoon of flaxseed, 1 ounce of avocado)
Healthy choices: For cooking, use extra virgin olive oil and expeller-pressed organic canola oil. Other sources of healthy fats include nuts (especially walnuts), avocados, and seeds - including hemp seeds and freshly ground flaxseed. Omega-3 fats are also found in cold water fish, omega-3 enriched eggs, and whole soy foods. Organic, expeller pressed, high-oleic sunflower or safflower oils may also be used, as well as walnut and hazelnut oils in salads and dark roasted sesame oil as a flavoring for soups and stir-fries
Why: Healthy fats are those rich in either monounsaturated or omega-3 fats.  Extra-virgin olive oil is rich in polyphenols with antioxidant activity and canola oil contains a small fraction of omega-3 fatty acids. 

WHOLE & CRACKED GRAINS
How much:  3-5 servings a day (one serving is equal to about ½ cup cooked grains)
Healthy choices: Brown rice, basmati rice, wild rice, buckwheat, groats, barley, quinoa, steel-cut oats
Why: Whole grains digest slowly, reducing frequency of spikes in blood sugar that promote inflammation. "Whole grains" means grains that are intact or in a few large pieces, not whole wheat bread or other products made from flour.

PASTA (al dente)
How much: 2-3 servings per week (one serving is equal to about ½ cup cooked pasta)
Healthy choices: Organic pasta, rice noodles, bean thread noodles, and part whole wheat and buckwheat noodles like Japanese udon and soba
Why: Pasta cooked al dente (when it has "tooth" to it) has a lower glycemic index than fully-cooked pasta. Low-glycemic-load carbohydrates should be the bulk of your carbohydrate intake to help minimize spikes in blood glucose levels.

BEANS & LEGUMES
How much: 1-2 servings per day (one serving is equal to ½ cup cooked beans or legumes)
Healthy choices: Beans like Anasazi, adzuki and black, as well as chickpeas, black-eyed peas and lentils
Why: Beans are rich in folic acid, magnesium, potassium and soluble fiber.  They are a low-glycemic-load food.  Eat them well-cooked either whole or pureed into spreads like hummus.

VEGETABLES
How much: 4-5 servings per day minimum (one serving is equal to 2 cups salad greens, ½ cup vegetables cooked, raw or juiced)
Healthy Choices: Lightly cooked dark leafy greens (spinach, collard greens, kale, Swiss chard), cruciferous vegetables (broccoli, cabbage, Brussels sprouts, kale, bok choy and cauliflower), carrots, beets, onions, peas, squashes, sea vegetables and washed raw salad greens
Why: Vegetables are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity.  Go for a wide range of colors, eat them both raw and cooked, and choose organic when possible.

FRUITS
How much:  3-4 servings per day (one serving is equal to 1 medium size piece of fruit, ½ cup chopped fruit, ¼ cup of dried fruit)
Healthy choices: Raspberries, blueberries, strawberries, peaches, nectarines, oranges, pink grapefruit, red grapes, plums, pomegranates, blackberries, cherries, apples, and pears - all lower in glycemic load than most tropical fruits
Why: Fruits are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity.  Go for a wide range of colors, choose fruit that is fresh in season or frozen, and buy organic when possible.

Additional Item:

WATER
How much: Throughout the day
Healthy choices: Drink pure water, or drinks that are mostly water (tea, very diluted fruit juice, sparkling water with lemon) throughout the day.
Why: Water is vital for overall functioning of the body.

Green Onion Risotto Recipe with Vegan Conversion

Green Onion Risotto Recipe with Vegan Conversion

By Skip Graden in Living for a Cure 

A friend in a MS & Diet group asked me for the recipe for a Green Onion Risotto I made today for my family to be converted to vegan.

I have left the original recipe and added a "VA" where there is a suggested conversion.

I did not really keep to any one recipe but here was my response to that question:

This is the recipe that I used for the risotto; (had my son make it while I did other task for the meal that I was preparing and watched over his shoulder.) 

Also added a touch of Shallot and a pinch of Garlic along with finish with a palmful of fresh chopped parsley for additional color (hope you are able to translate that, as I did not measure them.)

VA = vegan alternative (with Web links below recipe)

Ingredients

4 cups (or more) low-salt chicken broth (VA-Organic Vegetable Stock)

2 tablespoons (1/4 stick) butter (VA-equivalent of Earth Balance Butter)

1 bunch green onions, (white parts finely chopped, green parts thinly sliced)

1 cup arborio or medium-grain rice

1/2 cup dry white wine (we used Pinot Grigio but Chardonnay would work as well)

1/4 cup freshly grated Parmesan cheese (VA-Parma Vegan Parmesean)

2 tablespoons mascarpone cheese or whipping cream (we used Philidelphia Cream Cheese - a little less than 20% of it with a teaspoon of whole milk) (VA-Tofutti Cream Cheese and a dash of MimicCreme Cashew Cream-Unsweetened)

1 teaspoon finely grated orange peel

Preparation

Bring broth to simmer in medium saucepan over medium heat.

Reduce heat to low and keep warm.

Melt butter in large saucepan over medium heat.

Add chopped green onions and cook untilsoft, stirring often, about 6 minutes.

Stir in rice.

Add wine; cook until almost all liquid is absorbed, stirring frequently, about 2 minutes.

Add 4 cups broth, 1 cup at a time, cooking until almost all broth is absorbed before adding more, stirring frequently, until rice is tender but still firm, about 20 minutes.

Stir in sliced green onions, Parmesan, mascarpone, and orange peel.

Add more broth by 1/4cupfuls as needed if dry.

Season with salt and pepper.

Original recipe from Epicurious.com

http://www.epicurious.com/recipes/food/views/Green-Onion-Risotto-233936

Organic Vegetable Stock - http://www.amazon.com/Pacific-Natural-Foods-Organic-Vegetable/dp/B001535GEG

Earth Balance Butter - http://vegetarian.about.com/od/guideproductpicks/qt/veganmargarine.htm

Parma Vegan Parmesan – http://eatparma.com/

Tofutti Cream Cheese- http://www.tofutti.com/btcc-nonhyd.shtml

MimicCream Cashew - Unsweetened - http://www.amazon.com/MimicCreme-Almond-Cashew-Cream-Unsweetened-16-Ounce/dp/B004VD3NNS/ref=sr_1_cc_1?s=aps&ie=UTF8&qid=1341271178&sr=1-1-catcorr&keywords=cashew+cream

Mediterranean Roasted Vegetable Sandwich

Mediterranean Roasted Vegetable Sandwich

This morning I bought a Kindle book from the free books released everyday and I asked the question, "5 points if you can tell me what a Aubergine is, without looking it up?"  

Of course I am reading recipes and knew the answer, so thought I would see what everyone else thought...

Answer ranged from a fruit to a color. (which it is both of those but let's be specific)

Definition given by the Kindle book that I am reading is a Brit term for eggplant...  I was told that in some regions of Germany, Obergine is used.  Most people know of eggplant being used in Eggplant Parmasan and others know it is used in Ratatouille.  

This recipe is Vegetarian but could easily be converted to Vegan~

Mediterranean Roasted Vegetable Sandwich

2 Sliced Portobello mushrooms

3 cloves of garlic, crushed

1 Aubergine, sliced into strips

2 red peppers

2 tablespoon olive oil

4 tablespoon mayonnaise

1 loaf focaccia bread

Heat the oven to 400 degrees Fahrenheit. Brush the aubergine and the red peppers with olive oil. Depending upon the size of the vegetables, you may need more oil. Put vegetables in a baking dish in the preheated oven. Roast them until the aubergine is tender and the peppers are blackened, about 25 minutes. Remove vegetables from the oven and let cool. While they are cooling, heat 1 tablespoon olive oil and cook the mushrooms to tenderness. Stir the garlic and the mayonnaise together. Slice the bread in half lengthwise. Spread the mayonnaise on to one side of each half. Peel the cooled peppers, coring and slicing it. Take the aubergine and the peppers and the mushrooms and layer them onto the bread. Wrap the whole thing in tin foil and weigh it down with a cutting board or other heavy object. Let the sandwich sit under the weight for 2 hours, then slice and serve.

Roberts, Linda (2012-05-21). How To Make Amazing Vegetarian Lunches - Top 30 Fast, Easy & Delicious Vegetarian Recipes Volume 2 (Kindle Locations 464-470).  . Kindle Edition. 

How To Make Amazing Vegetarian Lunches - Top 30 Fast, Easy & Delicious Vegetarian Recipes Volume 2 [Kindle Edition]

Kindle Purchase Price:

$2.99