theladyandseitan.com: The home of stick-to-your-ribs Southern vegan cuisine.

Welcome

By Alicia on June 2, 2011

Welcome. Welcome. Welcome. Thank you for stumbling upon my little blog and checking it out. This is The Lady and Seitan Blog dedicated to my favorite silver fox, Paula Deen – well my second favorite silver fox, Anderson Cooper still holds a special place in my heart but he doesn’t cook for a living so I had to go with Paula. My goal every week is to dive head first into the world of Paula Deen from her popular cooking shows to her bestselling cookbooks all in the hopes of bringing you veganized, slimmed down versions of Paula’s creations complete with nutrition analysis of the original and veganized recipe. So put up your feet, take a look around and make yourself comfortable – it’s time to start cooking!

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Quick & Easy Low-Cal Vegan Comfort Food is HERE! (Plus, there’s a GIVEAWAY!!!)

By Alicia on May 16, 2012

IT’S HERE! IT’S HERE! IT’S FINALLY HERE! As of May 15, 2012 Quick and Easy Low-Cal Vegan Comfort Food is officially in a bookstore near you (or on your favorite online store). Writing this book has been a true labor of love as I balanced work, school, blogging, pregnancy and writing – and I couldn’t be more proud of how it turned out. Every recipe has complete nutritional analysis plus I give you 4-day menu plans for 1,400 to 2,000 calories. So whether you’re trying to lose weight or are happy with where you are and just want to maintain your weight or heck, if you just love good food and want more of it in your life this book is for you!

Now on to the most important part – the recipes. I’ve got your covered for breakfast, lunch/dinner, snacks, homemade breads, jams, homemade sodas, shakes, smoothies and desserts (oh yes, there are desserts my friends). Start your day off with Fluffy Flaxseed Waffles with Agave Cream (pictured above) with Grapefruit Brulee and Crustless Quiche Lorraine. Then move on to BBQ Popcorn (pictured below) or Spinach Artichoke Dip with Farfalle Chips as a snack.

For lunch lunch try a Caesar Salad with Chickpea Croutons (pictured below) or forget the rabbit food and go for a big messy Chili Dog with Eggplant Fries on the side.

For dinner try Chik’n Fried Seitan, Andouille Gumbo, White Lasagna, Gyros with Tzatziki Sauce (pictured below) or go for the cover recipe – Seitan Cheesesteaks.

For dessert you have a lot of options. You can sneak over to the beverages chapter and make strawberry milkshakes, home-brewed ginger ale, or lemon grass soda OR you can head straight for the desserts section and chow down on this insanely good Lemon Cornmeal Cake with Lemon Glaze and Blueberry Sauce (pictured below), Moon Dusted Donuts, Ooey Gooeys or Butter Pecan Ice Cream.

Needless to say this isn’t your typical restrictive, bland, low-calorie cookbook. I believe in real food and bold flavors so if you haven’t picked up your copy of Quick and Easy Low-Cal Vegan Comfort Food yet what are you waiting for! It’s available online, in-stores and on kindle (available May 22) and nook. And for the next 7-days enter, below, to win a free signed copy of Quick and Easy Low-Cal Vegan Comfort Food! Just fill out the information below and I’ll announce the winner on Friday, May 25th.

a Rafflecopter giveaway

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Pulled Pork BBQ Sandwich

By Alicia on February 27, 2012

I love smothering tempeh in BBQ sauce and slapping it between two buns. This veganized version of Mama Deen’s Pulled Pork BBQ bakes the marinade right into the tempeh infusing it with sweet, smoky flavor then slathering it with homemade rich BBQ sauce. This makes a lot of filling but it can easily be halved or frozen until you’re ready to eat it. This veganized version has almost 50% less calories than the original, and I was able to shave off 39 grams of fat, 16 grams of saturated fat and 1,362 mg sodium while increasing the fiber, calcium and iron. That’s right, the vegan version has more calcium and iron than the original!!! In fact, this recipe has almost as much calcium as a glass of cow’s milk.

Original Recipe Nutrient Analysis:

Per Serving: 916 Cal (47% from Fat, 26% from Protein, 27% from Carb); 64 g Protein; 50 g Tot Fat; 18 g Sat Fat; 21 g Mono Fat; 65 g Carb; 3 g Fiber; 34 g Sugar; 160 mg Calcium; 6 mg Iron; 2301 mg Sodium; 213 mg Cholesterol

Veganized Recipe Nutrient Analysis:

Per Serving: 478 Cal (19% from Fat, 21% from Protein, 61% from Carb); 28 g Protein; 11 g Tot Fat; 2 g Sat Fat; 0 g Mono Fat; 80 g Carb; 15 g Fiber; 34 g Sugar; 269 mg Calcium; 7 mg Iron; 939 mg Sodium; 0 mg Cholesterol

Pulled Pork/Tempeh:

2 tablespoons maple syrup

2 tablespoons paprka

1/2 teaspoon black pepper

1 tablespoon ground cumin

1 1/2 teaspoons cayenne pepper

1 teaspoon garlic powder

1 teaspoon mustard powder

2 pounds soy tempeh, sliced thin

2 cups apple juice

1/2 cup apple cider vinegar

1 1/2 tablespoons vegan Worcestershire sauce

BBQ Sauce:

1 1/2 cups ketchup

1/3 cup molasses

1/4 cup fresh lemon juice

1 1/2 tablespoons Worcestershire sauce

1 1/2 teaspoons mustard powder

1 teaspoon onion powder

1/2 teaspoon cayenne pepper

8 hamburger buns

Preheat oven to 325 degrees F.

Whisk together maple syrup, paprika, black pepper, cumin, cayenne, garlic powder, mustard powder and apple juice in a large shallow casserole dish or dutch oven. Add tempeh and stir to coat. Bake for 45 minutes to 1 hour or until tempeh has absorbed all the liquid.

In a small saucepan combine ketchup, molasses, lemon juice, Worcestershire sauce, mustard powder, and cayenne pepper. bring to a simmer over medium low heat and cook for 10-15 minutes. Spoon sauce over tempeh and stir to coat. Arrange tempeh on hamburger buns and serve warm.

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Sweet Corn and Potato Chowder

By Alicia on February 1, 2012

Even though it is the middle of winter this particular winter has been unseasonably warm so when I saw fresh Florida corn still available in January I thought I’d jump on it. Sure enough, it was just as sweet and magnificent as summer corn so it was only fitting that I gave Paula’s Summer Corn and Potato Chowder from her new book Paula Deen’s Southern Cooking Bible a whirl.

Cutting down the fat in this recipe was as easy as scaling down the unusually high about of butter asked for in the original recipe and I added a little fiber by using unpeeled red potatoes instead of peeled russets.

Original Recipe Nutrition Information:

Per Serving: 370 Cal (39% from Fat, 15% from Protein, 46% from Carb); 14 g Protein; 17 g Tot Fat; 10 g Sat Fat; 5 g Mono Fat; 45 g Carb; 4 g Fiber; 7 g Sugar; 55 mg Calcium; 2 mg Iron; 1255 mg Sodium; 45 mg Cholesterol

Veganized Recipe Nutrition Information:

Per Serving: 269 Cal (27% from Fat, 10% from Protein, 62% from Carb); 7 g Protein; 8 g Tot Fat; 0 g Sat Fat; 2 g Mono Fat; 43 g Carb; 5 g Fiber; 9 g Sugar; 32 mg Calcium; 2 mg Iron; 423 mg Sodium; 0 mg Cholesterol

Continue reading “Sweet Corn and Potato Chowder”

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Cashew Cream

By Alicia on February 1, 2012

Life is hectic with a new little one around the house so making every meal from scratch like I used to is out for now. But there are still simple things, like cashew cream, that can be made from scratch and add a smooth richness to dishes in place of heavy cream. Paula loves to use heavy cream in her recipes so I keep a jar of cashew cream ready in the fridge at all times so no matter what recipe I’m veganizing I’m ready!

Makes 2 1/2 cups

1 1/2 cups raw cashews, soaked for 2 hours in filtered water

1 1/2 cups filtered water

Drain cashews and blend with filtered water in a high speed blender until smooth.

Per Serving (1/2 cup): 199 Cal (67% from Fat, 12% from Protein, 21% from Carb); 7 g Protein; 16 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 11 g Carb; 1 g Fiber; 2 g Sugar; 14 mg Calcium; 2 mg Iron; 1 mg Sodium; 0 mg Cholesterol

This cream last about 2-3 days in the fridge tops. To make sure you don’t waste precious time and money I recommend freezing the cream in 1/4 cup portions and defrosting it as needed. It won’t affect the taste or final product.

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Classic Lasagna

By Alicia on January 24, 2012

Oh Paula, my love, only you would think to put cream cheese in spaghetti sauce and might I say – it’s a damn delicious addition. I have never made just a straight “meat and cheese” lasagna before and I was so tempted to add a little zucchini or summer squash but I managed to power through and stay true to the original recipe when veganizing Paula’s My Favorite Lasagna from her new book Paula Deen’s Southern Cooking Bible. Usually I would make my own beefy crumbles with textured vegetable protein (TVP) and create a cheese sauce to use instead of using store-bought vegan cheese but with a newborn at home it’s enough for me to turn on the oven let alone make every component of a dish from scratch so I opted for Boca Crumbles, Daiya cheese and store bought spaghetti sauce. I’m not a huge fan of Daiya, and I have used it in lasagna’s before, but this lasagna made me a Daiya convert – at least for this recipe. With so little prep to do this dish went from stove top to the oven in 15 minutes.

Original Recipe Nutrition Information:

Per Serving: 635 Cal (47% from Fat, 25% from Protein, 28% from Carb); 40 g Protein; 33 g Tot Fat; 16 g Sat Fat; 12 g Mono Fat; 44 g Carb; 3 g Fiber; 1 g Sugar; 701 mg Calcium; 4 mg Iron; 1253 mg Sodium; 107 mg Cholesterol