Fruit of the Sea

Categories: Delectable DimeThe Vegan Table

Delectable Dime

Fruit of the Sea by Faith Escher

There is something comforting about the ocean. The waves, the smell, the salty air, and crisp cool mist that surrounds us as we stand on the beach–its magical! Whether I am on the beach in Northern California, Los Angeles, Hawaii, or New Zealand, I feel that same peace and security as I sit and absorb the ocean’s energy or calm. I love everything about the ocean, and maybe this is why I grew up loving sea food so much!

I was recently watching a TV show about cooking and was enthralled when I heard the French chef explain that the French call shrimp, or other servings of assorted seafood, Fruits de mer, which translates to English as “fruits of the sea.” I loved this concept and couldn’t stop thinking about it. Whether we are talking about the fruits de mer or sea vegetables such as seaweed, the sea has a special way of bringing the healthiest and most satisfying foods to our table.

So what plant based foods can I eat that bring me the same delicious sweet savory seafood flavor without adding lots of creamy sauces and butter to my diet? What can I create that brings back memories of walking on the beach and swimming in the waves that is full of healthy vegetables? This week I want to introduce you to several recipes that I have found which are plant based versions of some of my favorite sea inspired foods. I hope that you enjoy them as much as I do!

Fruit of the Sea

Total Budget: $100 or less

All recipes serve 4

NOTE: Garlic (2) = how many recipes the ingredient garlic is used in. For example, “Garlic (2)” means we will be using garlic in two of our recipes for this week.

The Shopping List For All 5 Dinners

1 Carton of vegetable broth – $2.99 each (1)
1 Bottle of white wine – $6.99 (2) *Feel free to buy a higher quality bottle of wine if the budget allows.
Soy sauce or tamari – $1.99 *GF version is usually more expensive (1)
1 Large garlic bulb – $0.50 (3)
Small stub of ginger root – $0.50 (1)
1 14 oz. Can of hearts of palm – $3.95 (1)
1 14 oz. Can of artichoke hearts – $3.45 (1)
1 14 oz. Can of light coconut milk – $1.64 (1)
1 14-oz. Can of pineapple – $1.49 (1)
2 Large tomatoes – $1.58 (1)
1 Small red onion – $0.79 (1)
1 Bunch fresh cilantro – $0.99 (1)
3 Jalapenos – $1.50 (2)
4 Limes – $0.57 (3)
1 Lemon – $0.39 (2)
4 Avocado – $4.00 (3)
4 Cucumbers or box of 6-8 mini cucumbers – $2.29 (3)
1 Green bell pepper – $0.99 (1)
1 Bag of sushi rice – $1.99-$3.49 a bag (2)
4 Carrots – $2.00 (2)
1 Yellow onion – $0.89 (1)
4 Ears of fresh corn – $2.00 (1)
1 Yukon potato – $0.89 (1)
1 8-12 oz Bottle of rice vinegar – $1.99-3.49 (2)
1/2 lb. Linguine pasta – $0.99 (1)
2 Packages of extra-firm tofu – $5.00 (2)
1 Red bell pepper – $0.99 (1)
1 Package of nori sheets, at least a 4 count – $2.89 (1)
1 Bunch of chives – $0.99 (2)
1 Stalk of celery – $1.69 (1)
1 Bunch of parsley – $0.99 (1)
1 5.5 oz Bottle of sesame oil – $2.99
1 Bottle of Sriracha – $3.48 (1)

$68.00 – $75.00 *Prices may fluctuate depending on tax, store, sale and season. I paid $73.33 this week.

If you followed us last week you already have the following; however, if this is your first week you will need to make these additional purchases (appx $15.50) or substitute with ingredients you have in your cupboard.

Crushed red pepper flakes – $2.99 for spice container (2)
Olive oil – $3.99 for 12 oz container (3)
Salt and Pepper shakers – $3.49 (3)
Basil – $2.44 (1)
Paprika – $2.59 (1)

Recipe No. 1

Vegetarian Ceviche that Looks Not-so-Vegetarian | Cook Time: 10 minutes

Source: Food.com by Snickels | Link to instructions

14 oz Can hearts of palm, cut in rings
2 Large tomatoes
½ Small red onion, diced
½ Bunch fresh cilantro, chopped
2 Jalapenos, diced or to taste
2 Limes, juice of
1 Tbsp olive oil
Salt and pepper to taste
Avocado
Cucumber
Green bell pepper

Note: I am so excited to have found this amazing plant based ceviche recipe! It is so delicious and I highly recommend it. The avocado, cucumber, and green bell pepper are optional but I highly recommend them, just add one of each. Ceviche is delicious by itself or on a tostada, you can also use chips or crackers!

Recipe No. 2

Tofu and Artichoke Scampi | Cook Time: 30 minutes

Source: Connoisseurus Veg | Link to instructions

1/2 lb. linguine pasta
1/4 cup olive oil, divided
1/2 lb. extra firm tofu, drained, pressed 20 minutes, and cut into 1 inch cubes
1-14 oz. cans artichoke hearts, drained and halved (about 20 hearts)
2 garlic cloves. minced
1/3 cup dry white wine
2 tbsp. lemon juice
2 tbsp. finely chopped fresh parsley
2 tbsp. finely chopped fresh basil
salt and pepper to taste
red pepper flakes to taste
lemon wedges, for serving

Note: If you have basil and parsley spices on hand in your cupboard, you can use those instead of buying the fresh spices to save some money!

Recipe No. 3

Vegan Sushi | Cook Time: Under 30 minutes

Source: Trendeing.com | Link to instructions

Cooked and chilled sushi rice
4 Nori sheets
3 Carrots
2 Cucumbers
2 Avocados

Note: This recipe is from our Trendeing.com website! Its one of our own recipes and the link is an easy to watch video that will walk you through each step! For this recipe you will need to make the rice ahead of time so that it has time to chill in the refrigerator before you make the sushi. If you do not have a sushi roller, you can roll the sushi using plastic wrap or wax paper. I highly recommend serving this with soy sauce and some wasabi!

Recipe No. 4

Creamy Vegan Corn Chowder | Cook Time: 35 minutes

Source: Love and Lemons by Jeanine Donofrio | Link to instructions

1 tablespoon olive oil
1 medium yellow onion, chopped
3 cloves garlic, minced
2 ribs celery, chopped
1 yukon gold potato, chopped
4 ears fresh sweet corn, husked
1 red pepper, diced
½ teaspoon celery salt
½ teaspoon smoked paprika
1 tablespoon sherry vinegar, or white wine vinegar
2 cups vegetable broth
1 14-oz.can light coconut milk
sea salt and freshly ground black pepper
chopped chives, for garnish
optional: reserve some corn kernels and diced red pepper for garnish

Note: If you prefer not to cook with wine, the white wine can easily be substituted for water or left out. Also, since vegetable broth is on the shopping list this week, that can be used as well for a more savory substitution!

Recipe No. 5

Vegetarian Pineapple Poke Bowls | Cook Time: 25 minutes

Source: Live Eat Learn | Link to instructions

1 14 oz block of firm tofu
¼ cup sesame oil
¼ cup soy sauce
2 Tbsp pineapple juice
1 Tbsp rice vinegar
1 tsp freshly grated ginger
1 tsp sesame seeds
½ tsp sriracha + ½ clove garlic
The juice + zest of 1 lime

Bowls

1 cup chopped pineapple
1 avocado sliced
Juice of 1 lime
½ cup sliced cucumber
1 carrot shredded
2 cups cooked rice white or brown

For serving

½ red fresno chili seeded and sliced *See Note
Slice of lime
Chopped chives
Sesame Seeds *See Note

Note: *For this recipe, I followed the author’s advice and used a jalapeno instead of fresno chili because the jalapenos were on the shopping list for another recipe as well. Also I left the sesame seeds off the shopping list because they were such a small quantity, but feel free to add them to your personal shopping list if you like.

Whether you are a fan of seafood or sea vegetables, I hope these recipes will satisfy your desire to be close to the ocean and your cravings for healthy delicacies!

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References

Alissa, & Connoisseurus Veg. (2016, May 2). Tofu and Artichoke Scampi. Retrieved April 17, 2017,

from http://www.connoisseurusveg.com website:

http://www.connoisseurusveg.com/tofu-artichoke-scampi/

Donofrio, J. (N.D.). Creamy Vegan Corn Chowder Recipe. Retrieved April 17, 2017, from

www.loveandlemons.com website: https://www.loveandlemons.com/creamy-vegan-corn-chowder/

Sarah, & Live Eat Learn. (2016, July 1). Vegetarian Pineapple Poke Bowls. Retrieved April 17,

2017, from http://www.liveeatlearn.com website:

http://www.liveeatlearn.com/vegetarian-pineapple-poke-bowls/

Snickles, & Food.com. (n.d.). Vegetarian Ceviche That Looks Not-So-Vegetarian. Retrieved

April 17, 2017, from http://www.food.com website: