Nutrition Ambition

It's been so long!

2007-08-28T20:28:00.000-07:00

I know I haven't updated this blog in months, and for that I'm sorry. But I have been having too much fun this summer to spend a lot of time on the computer. So anyway (if I haven't lost all my blogging buddies...I know I've neglected you) please check out the new blog about my new love, Matt and all the yummy things we will be cooking togther. Our first post is on veggie burgers and mango iced tea. Need I say more? See you there! It's called Kitchen Love, by the way.

Curried Tempeh with Sweet Potato and Dried Mango

2007-06-14T21:16:00.000-07:00

Last night I so needed to clean out the fridge of some overabundant produce, so I put on my thinking cap. I had a little pouch of Lemon Curry Powder that smelled too irresistible to pass up. A peek in the pantry revealed some ButterCream potatoes, a sweet potato, and a can of coconut milk. I also spied some Chile Spiced Dried Mango I picked up when last I was at Trader Joes. In addition, I thought a little lime would be delicious squeezed over all this spicy-sweet madness. The potatoes, while usually cooked inside the curry, I thought would be good pan-fried and served more or less alongside. Check it out; it's several ingredients and a few steps, but worth it. The myriad textures and flavors is sure to be delightful. By the way, it was entirely too hot last night to be spending this much time in front of the stove, but it was worth it!

Ingredients:
* about 10 golf ball-size thin-skinned potatoes (washed and cut in half), or fingerling potatoes
* 1 tablespoon olive oil
* 1 large sweet potato, peeled and cut into small chunks
* 2 large carrots, cut into small chunks
* 1 package tempeh
* 1 additional tablespoon olive oil
* 1 generous teaspoon lemon curry powder (or regular curry powder)
* 1/2 teaspoon turmeric
* cayenne pepper, to taste
* 2 teaspoons Braggs
* 2 garlic cloves, chopped
* 1 (15 oz) can coconut milk
* 1/2 cup water (or as needed)
* Diced dried mango and lime sections

Begin by placing the potatoes in a pot of cold salted water and bring to a simmer. Let cook about 10 minutes, or just until fork-tender. Drain. Heat a medium size saute pan and add the first tablespoon of oil. When hot, put in the potatoes cut side down and pan fry until golden, then flip and cook another minute. Remove the potatoes and set aside.

Heat the remaining tablespoon of oil and crumble the tempeh into the pan. Cook until nicely golden then add the garlic. Stir in the spices followed by the braggs, carrot, sweet potato and coconut milk. Place the lid on the pan and simmer until the sweet potato and carrot are tender, about 15-20 minutes. When ready to serve, top with the mango, a few lime wedges and pile on those potatoes!

mini key lime pies!

2007-06-10T20:51:00.000-07:00

Today while I got my hair colored, I purused Teany by Moby and Kelly and the key lime pie recipe (in the "petit fours" chapter) caught my attention. So, while I was at Trader Joes (which I am in love with, by the way), I picked up the ingredients I would need to make this tempting recipe. Well, as is were, Trader Joes does not have the biggest nor the best selection of products (mind you, they do have some pretty cool stuff), so the "vegan vanilla pudding mix" needed for the key lime pies (which I can only assume is the Mori Nu Mates brand) was no where to be found. This component of the recipe serves many functions: A.) sweetener B.) thickener C.) vanilla flavoring. So, I had to change the recipe. Here's my version:

Ingredients (makes 12 adorable mini pies):

for the crust:

* 1 1/2 cups natural gharam cracker crumbs

* 2 tablespoons melted earth balance margarine

Filling:

* 1/2 cup plus 2 tablespoons agave nectar or maple syrup

* 1 (8 oz) container Tofutti Cream Cheese

* aprox. 1/2 of a 1-lb. block of soft water-packed tofu, drained and well-blotted

* 1 teaspoon vanilla extract

* 1 tablespoon lime zest

* 1/4 cup plus 2 tablespoons key lime juice (this is about 10 key limes--you can also buy the juice bottled, but I doubt it would taste as fresh)

* 1 tablespoon cornstarch or arrowroot

* thinly sliced key limes as garnish (optional but really, really cute!) or extra lime zest

Line a regular sized 12-cup muffin pan with 12 paper cupcake liners. Mix together the cracker crumbs and margarine then spoon about a tablespoon of this crust mixture into each muffin liner.

In a food processor, combine all filling ingredients and pulse until smooth. The mixture will be quite loose, but don't panic. Fill each crustified muffin cup with about 3-4 tablespoons of the filling. Bake at 350 degrees for 15-20 minutes. When you jiggle the pan, the centers should be springy while the outter edge is firm. Let cool completely and the centers will become firm. Top with a slice of lime and enjoy! Warning: don't fool yourself into thinking that you will eat just one of these.

Coconut Raspberry Goodness

2007-06-03T20:42:00.000-07:00

Recently I picked up Dreena Burton's cookbook The Everyday Vegan and knew the first thing I had to make was her Coconut Raspberry Squares. Who would have guessed that coconut and raspberry flavors would be so good together? Dreena, apparently. This delicious sweet treat reminds me of something a Southern grandma would make, or Paula Deen. The recipe says to use 1/2 cup plus 2 tablespoons of raspberry jam as the filling, but I didn't measure, just slathered it on there. Next time I will use more jam, probably more like 2/3 of a cup. I really like the gooey wet texture of the jam along side the cookie-like texture of the bottom layer of the bars. By the way, I used Trader Joe's Organic Raspberry Jam, and damn if it isn't the best jam I've ever tasted. I can't put my finger on why it is so good, it just is. Also, I left out the coconut extract (I didn't have any) and increased the vanilla extract amount from 1/4 teaspoon to a full teaspoon. Lets just say this recipe barely made it long enough to be photographed. That may be an exaggeration, but not by much.

I wonder if I'll fit into my bikini this year?

Riblets!

2007-05-31T08:37:00.000-07:00

I was shopping at Target, of all places, and while browsing the food section (yes, Target has a food section) I came across Riblets! I just had to get them. On a side-note, I noticed that Target is surprisingly vegan-friendly. I saw all kinds of things that I would normally buy at the natural foods store (Amy's pizza, Odwalla bars, Cliff bars, soymilk, veggie burgers, etc).

Anyway, I was a little cautious with the first bite. I've had some pretty gross faux-meat products is all the years being vegetarian and vegan, and was worried Riblets would be yet another thing on that list. Let me tell you, Riblets are officially my favorite! They come slathered in a ton of sweet and tangy barbecue sauce and have a scary-similar texture and taste as "real" ribs.

I don't feel I need to "justify" my choice of eating fake meat (because I feel it is a controversial subject among vegans/vegetarians), but I want to make one thing clear: I think a lot of omnis mistakenly assume all vegans/vegetarians miss meat terribly and consume "fake" meat for the purpose of satisfying a craving for the real thing. This is not the case. When I was younger, my dad used to cook ribs on Sundays in the summer and we'd eat it with sweet corn and mashed potatoes. I have a lot of good memories of my family that are tied along with this food, and having something very similar yet without the cruelty is nice because it brings back memories. I also want to point out that meat itself is not what appeals to people, it is the emotional ties we have to it, as well as whatever cooking method makes it taste good. Very few people would kill an animal with their bare hands and eat the flesh raw.

Anyway, now that I'm done grossing you out...as much as I would have loved some sweet corn and mashed potatoes like my dad used to make, we didn't have any, so along with my riblets, I cooked up some Greens With Envy from Trader Joes (spinach, broccoli, green beans, asparagus and edamame) and some pre-packaged sundried tomato-flavored roasted potatoes.

My sister is also vegetarian and we both agreed that Riblets taste just like dad used to make. Awww... That's my Hallmark Moment for ya'll.

Picnic, The Sequel

2007-05-27T09:23:00.000-07:00

JenniferSchmoo doesn't get to have all the fun! For my picnic on Friday, I used up the leftover mashed tofu from Wednesday's stuffed pasta shells and turned it into eggless egg salad. You can find the recipe in a previous post of mine. With the egg salad I threw in some toasted bread squares (I didn't have any crackers). I have discovered NaSoya's Creamy Dill dressing and love it! It is great in eggless egg salad in place of veganaise or a homemade version, as a spread on Tofurkey sandwiches, or as a dip with veggies. I like to stir in extra dried dill, because I really don't think it has enough dill flavor.

I also packed a small salad of fresh organic lettuce, spinach and carrots with Goddess Dressing in the cute little container. Right above the salad is my new favorite thing: vanilla soy yogurt with rhubarb compote. The sweet, creamy yogurt paired with the tangy, fruity rhubarb is a heavenly combination and makes for a light, healthy sweet treat. Yummm!! You have to make this. Just take about 4 long stalks of rhubarb and chop them into small pieces. Place them in a saucepan with a few tablespoons of water, cover, and bring to a simmer. Turn down the heat, uncover, and simmer gently until the rhubarb falls apart and resembles thin jam. Stir in 2-3 tablespoons of sugar and stir until dissolved. Let cool before spooning over yogurt or ice cream.

This was a great lunch that gave me plenty of energy for a 2-mile bike ride!

Teriyaki Tofu and Plantains

2007-05-24T17:50:00.000-07:00

First, lets talk plantains. This was my very first time a.) cooking plantains and b.) eating them. Everyone always says how plantains and bananas are nothing alike, but I beg to differ. At least the one I got; it was sweet and, raw, tasted very much like a very starchy banana. I lightly fried the thinly sliced plantain in a little canola oil. A word of caution: be careful not to let them go too long--the sugar tends to caramelize quickly and therefore burn (I flipped each plantain slice over for the photo...the other side is considerably darker.) I really enjoyed these plantains. They were sweet and slightly tangy, with a light crunch from the frying. I salted them, but I regretted it once I tasted them--they would have been perfect even without seasoning.

Next up is Nava Atlas's Teriyaki Tofu Triangles from Vegetarian Family Cookbook. The marinade consists of fresh ginger, soy sauce (I used Braggs), sesame oil, maple syrup (I used molasses instead), rice vinegar, and hoisin sauce (AKA Chinese Barbecue Sauce). First off, if you've never tried hoisin sauce, get on it! It's so good and adds a lot of flavor to the party. In fact, this marinade is so flavorful, you don't have to let the tofu sit in it for hours. 10 minutes is sufficient. I doubled the marinade because I like it saucy! I garnished with a little scallion. The last time I made this recipe, my mom and sister both loved it, as did I. It was just as delicious this time around.

Finally, to add some color and freshness to the plate, we have our loyal friend, broccoli.

Dinner with my Sister

2007-05-23T20:31:00.000-07:00

Of all the dishes I cook for my family, Italian Stuffed Pasta Shells is probably the #1 favorite. It is simple, flavorful, nourishing and comforting. Plus, it can be assembled ahead of time and baked right before you're ready to eat. So, when I invited my sister over for dinner tonight, it was a no-brainer as to what I was going to cook.

Here's what the shells look like before being slathered in marinara sauce:

Ingredients (serves 4-5 generously)
* 15-17 large pasta shells
* 1 jar of your favorite marinara sauce (I love Newman's Own Mushroom Marinara)

For the filling:
* 1 block firm tofu, drained and patted dry (do not use silken) then mashed up in a large bowl
* 1/2 teaspoon each: dried oregano, dried basil, salt and garlic powder
* 2 tablespoons nutritional yeast
* 1 teaspoon soy Parmesan (optional but really good)
* 2 tablespoons olive oil

Mix all filling ingredients together well. If possible, cover the surface of the mashed tofu with plastic wrap and refrigerate for several hours to let the flavors combine.

Cook the pasta shells in boiling salted water until just under al dente, about 7-9 minutes. Drain and rinse with cold water.

Cover the bottom of a large, shallow baking dish with about 1/3 of the marinara sauce. Fill each cooked pasta shell with 1-2 tablespoons of the tofu mixture, then lay each shell neatly in the dish. Cover with the rest of the sauce and sprinkle with soy Parmesan and/or any leftover tofu mixture. Cover loosely with aluminum foil and bake at 350 degrees for 45 minutes.

Along with this steaming dish of deliciousness, I made some special Roasted Garlic and Herb Bread, which couldn't be easier:

To make the roasted garlic: simply get your bad self a whole bulb of garlic (not a clove, but the whole darn thing) and just cut the top off it, so all the cloves get their little heads cut off. Place on a small piece of aluminum foil and drizzle with olive oil. Wrap the garlic up (not too tight) and bake at 350 degrees for about 45 minutes. Let cool before squeezing each soft clove out of the skin.
For the garlic bread, mix together 3 tablespoons of Earth Balance, some dried oregano, basil and thyme along with the contents of a whole bulb of roasted garlic. Spread this on both sides of 4-5 slices of whole grain bread and bake at 350-375 for about 10 minutes until golden and crispy.

Finally, to finish off this glorious feast, I made a colorful fresh salad consisting of spinach, lettuce, radishes, purple cabbage and sugar snap peas.

I was delighted to find out that I have been tagged for a meme by the wonderful and sweet Bazu! Here's what she had to say about my blog: "Roxy comes up with some of the most colorful, refreshing recipes I've ever come across. Whether ultra-healthy or super-decadent, you won't be able to get her foods out of your mind!" So, as per the directive, I will name at least 5 of my favorite blogs, and therefore these people will be tagged to, lets say, either name their top 5 blogs, or top 5 anything!

* Vive le Vegan! Dreena Burton is always coming up with new and mouth-watering recipes that are both nourishing and comforting at the same time. In my eyes, her specialty is dessert! I will admit that I bought her The Everyday Vegan just for the coconut-raspberry bar recipe!

* Don't Get Mad, Get Vegan! This vegan goddess really knows how to make food fun, easy and personal. I love all her ideas on homemade veggie burgers especially, and the photos are wonderful.

* Supper and the Single Girl: Danielle does a beautiful job of fusing quick and easy with yummy and healthy. I look forward to the stories she shares in each post as well as the great recipes and ideas.

* Pisces Place: Kleo has a sweet, vivacious personality that really comes through in her blog. Not only food, but she also blogs about her adorable dogs, events she attends, and animal activist issues.

* What do Vegans Eat? This is a fun and unique food blog that invites anyone to post their recipes and ideas. It really has a very diverse recipe collection and is a great source for new ideas. Very fun!

Let's go on a Picnic!

2007-05-21T11:59:00.000-07:00

Ever since I got my Laptop Lunch Bento Box (thanks to JenniferSchmoo for popularizing this great product!) packing meals to-go has been so much fun. I found the cute fruit and veggie stickers at the art and craft store, and just had to slap a few on my lunchbox!

The day was beautiful and I had enough time to take a bike ride down to the park for a little impromptu picnic. So, I packed a Tofurkey sandwich on sprouted grain bread with fresh spinach and Dijon vinaigrette. Baby organic radishes (wow they were spicy!) from our CSA box, organic carrots, and a fresh juicy orange. A pretty basic lunch, but very healthy and fresh--perfect for a picnic on a gorgeous spring day.

A lot of people ask Jennifer on her blog if these lunch boxes are big enough for an adult. I say YES!! I am a pretty big eater (last night at dinner, I ate 4 or 5 big pieces of veggie pizza and 2 cupcakes--my dining companions were staring at me, wondering where I was putting it all), but there were two radishes and about half the carrots rolling around in my lunchbox today. I was more than full. I think especially if you include lots of whole grains and veggies in your lunch, you will get filled up rather than if you are eating white bread, sweets, and chips which is basically fat and sugar and is digested really quickly and leaves you hungry and cranky an hour later.

Coconut Cupcakes

2007-05-19T22:09:00.000-07:00

For her birthday celebration, my sister made a special request for coconut cupcakes. Yum! Right on sista! (That's me in the photo, by the way). So I looked all over the world-wide-interweb for a recipe. I came across this one (scroll down to "vegan birthday cupcakes") and decided to give it a go. They turned out perfectly! Just the right amount of coconut flavor, and not too tooth-shatteringly sweet (that's what the frosting is for)--although they are very rich, with the coconut milk and canola oil. The only thing I adjusted was the amount of dried coconut. The recipe calls for 1/2 cup, but I used more like 1/3 cup. Don't ask why, I just felt 1/2 cup might have been a little too much.

I basically followed her guidelines for the frosting too. Use 1/3 cup Earth Balance, beaten with an electric hand mixer, and gradually add in about 3-4 cups of powdered sugar and a few tablespoons of coconut milk and a teaspoon of vanilla extract. I wanted to make a trip to the natural foods store today to pick up some beet powder to naturally color some dried coconut to decorate the tops of these luscious cupcakes (this would have been purely experimental), but it didn't happen...maybe next time.

But what DID happen today is I got my camera!! As you can see above, it takes great pictures and I love it! Sony Cybershot all the way.

White Beans and Asparagus with Lemon-Mint Dressing

2007-05-17T21:06:00.000-07:00

Today we received our first CSA box of the season! I was very excited. If you don't know, CSA stands for Community Supported Agriculture, and is a way for people to support local (often organic) farmers. It's a great way to reduce the amount of energy it takes for your food to get to your table, as well as get to know where your food comes from.

In our box this week, we got spinach, lettuce, radishes, arugula, rhubarb, green garlic (which is actually the immature garlic plant picked before it forms the garlic bulb. It looks a lot like a scallion but has a very strong garlic flavor.) and asparagus. I wish I had my camera (I know, I know, I've been saying I'm getting a camera now for awhile, but soon, I promise) because one of the asparagus spears was HUGE--at least 1/2 inch thick! I'm telling you, this was the best asparagus I've ever had.

I created this recipe as a simple way to utilize the fresh, clean flavors of the asparagus and green garlic. I've never cooked with green garlic before, so I just used one, but I think two or three would have been great--the strong garlic taste mellows quite a bit out once cooked. Serve this deliciousness over a bed of fresh spinach with a slice of whole grain bread on the side.

You have to make this! I suggest doubling the recipe, because several hours after eating it, I'm craving more! The rich, buttery white beans contrast perfectly with the crisp-tender fresh taste of the asparagus, and the lemon and mint add a nice fresh burst of flavor. It's perfect.

White Beans and Asparagus with Mint-Lemon Dressing
Ingredients (Serves 2 as a main dish)
* 2 tablespoons olive oil (divided use)
* 1-3 green garlics or 1 clove regular garlic, chopped
* 1 LB fresh asparagus, washed and cut into 1-inch pieces
* generous pinch of salt
* 1/4 cup water
* 1 (15 oz) can great northern beans, drained and rinsed
* 2 tablespoons fresh lemon juice
* black pepper, to taste
* 2 tablespoons fresh mint, julienned
In a medium saucepan, heat 1 tablespoon of the oil and add the garlic. Saute for one minute, then add the asparagus, salt and water. Bring to a gentle simmer, cover and let steam for 3-5 minutes (depending on how large your asparagus are). Add the beans and simmer uncovered, another 3-5 minutes. In a small bowl, mix together the lemon juice, remaining olive oil, mint and black pepper. When the beans and asparagus are done (do not overcook the asparagus!!) stir in the dressing and serve immediately.

Cooking as Therapy

2007-05-15T21:07:00.000-07:00

I'm back! Moving was a success, but I am STILL not totally unpacked yet. It's a little frustrating to be so bogged down by material possessions. Which leads me to the subject of this post. So, lately I've been feeling down-in-the-dumps with the stress of moving, being newly single (which is very bitter-sweet) and some other personal issues. It might sound cheesy, but all this stress and anxiety has really made me realize how important cooking is to me. Feeling in need of some cooking therapy, Friday night I cracked open my copy of Nava Atlas's Vegetarian Family Cookbook and made Teriyaki Tofu Triangles. Halfway through cutting the tofu and mixing the marinade, I started to feel like my old self. Pretty soon I was getting my fingers dirty in that luscious teriyaki marinade and singing "This Little Light of Mine..." I felt uplifted and comforted by what I was creating: something nourishing, pure, and honest...not to mention really, really yummy! Note-if you don't have Vegetarian Family Cookbook, get it. Really. If you love easy, simple, comforting yet healthy recipes, this book is for you, whether you just cook for yourself, or for your whole family.

By the way, I will be making Nava's Teriyaki Tofu again and will dedicate a whole post to it--yes, it's that good! I'm also getting a new camera soon (like, tomorrow) and am very excited about posting pictures again!! I am also looking forward to being able to cook a lot more than I have in the last couple months. Roxy's back and better than ever!

Not Much Cookin' Going On...

2007-04-30T15:20:00.000-07:00

I've been quite busy getting ready to move, so I haven't had a chance to do a lot of cooking. I'll be back to posting in a week and a half, or so. In the meantime, check out some of these links:

Read about Kombucha, a great health tonic made from fremented tea: http://www.anahatabalance.com/teakombucha2.html

The Post Punk Kitchen: http://www.theppk.com/recipes/
Lots of yummy vegan recipes!

The Sunny Raw Kitchen: http://www.thesunnyrawkitchen.blogspot.com/ my favorite raw food blog

Another great raw food blog! http://jessicarawfood.blogspot.com/

Crafters For Critters: If you love handmade goods, then support this great site. They donate proceeds to helping animals. http://www.craftersforcritters.com/category.php?id=19

Decadent 4-Ingredient Chocolate Truffles

2007-04-24T10:01:00.000-07:00

I have had a mean sweet tooth lately, so when I saw dates, cocoa powder and peanut butter in my fridge, the wheels started turning. Truffles! They turned out perfectly with a smooth, creamy texture and rich flavor. If these won't satisfy your chocolate craving, I don't know what will!

Ingredients (makes about 10-12 small truffles):
* 8-9 dates, pitted and soaked a few hours if not overnight
* 1 1/2 tablespoons good-quality natural cocoa powder
* 2 heaping tablespoons natural smooth peanut butter (or any nut butter...almond would be wonderful)
* shredded dried coconut and/or cocoa powder, for rolling
In a food processor, combine the dates and nut butter and blend until smooth. Add in the cocoa powder and blend again. You may need to add a couple teaspoons of water if the mixture is too dry and crumbly. The finished mixture should have a smooth, moist, fudge-like consistancy and not be too sticky. Roll the truffles into small bite-size balls and roll in coconut or cocoa powder. Enjoy!

Lime-Cilantro Rice Bowl

2007-04-20T17:48:00.000-07:00

If you've ever been to Qudoba (the Subway of Mexican restaurants) you've probably had the vegetarian burrito. I LOVE the lime-cilantro rice they put in the burritos, so when today I started craving it, I knew I had to make my own. It tasted exactly the same! I was so happy. And it couldn't be easier.
Lime-Cilantro Rice
Ingredients (makes 4 servings)
* 1 cup basmati rice, rinsed well
* 2 cups water
* 1/2 teaspoon salt
* 2 teaspoons fresh lime juice
* 2 tablespoons fresh chopped cilantro
Bring the water to a boil in a sauce pan, then add the rice and salt. Cover, reduce heat to low and simmer for 20-25 minutes, until the rice in tender. Fluff with a fork and add in the lime juice and cilantro.

I topped this delicious and flavorful rice with My Favorite Black Beans
Ingredients (makes 4 servings):
* 2 (15 oz.) cans black beans, undrained
* Cayenne pepper, to taste
* 1 teaspoon ground cumin
* 1 1/2 tablespoons liquid aminos
* 1 garlic clove, crushed
* 1 bay leaf
Combine all the ingredients in a saute pan and bring to a bubble, stirring well. Simmer over medium-low heat until thickened, about 10 minutes. Remove the garlic and bay leaf before serving.

As if this isn't absolutely fantastic as it is, there was some leftover roasted corn salsa in the fridge that my mom made. Here are the basic components: red onion, sauteed/roasted corn, bell pepper, jalapeno pepper or hot sauce, lime juice and cilantro. I piled this on top of the beans for a filling and delicious dinner. You could also add some chopped fresh tomato and avocado/guacamole to the bowl.

This meal is very low in fat, high in fiber (and flavor!), with protein, iron and calcium. It also makes a great quick dinner. Yumm!

Flax-y Nut Butter Sandwiches

2007-04-18T09:17:00.000-07:00

I have been getting creative with peanut butter ever since picking up Robin Robertson's new book Peanut Butter Planet. Check out this fun little cookbook for lots of great vegan comfort food dishes and of course, lots of great-looking desserts! I will admit that some of the dessert recipes could use a few healthier ingredients (powdered sugar, for one, I have an issue with). But all the recipes are vegan and sound delicious. Also, whenever olive oil is used, it is used by the tablespoon. Each recipe gives a nutritional analysis and the fat and calorie content of most of the dishes is rather high. To cut this down, I would use 1-2 teaspoons of oil instead of 1-2 tablespoons, or cut the oil out all together when possible.

So, here is my creative spin on peanut butter sandwiches. For each sammie, mix 1-2 tablespoons natural peanut butter or other nut butter with 2 teaspoons ground flax seeds. Chose from the following fillings, or make up your own: tomatoes, dark green lettuce, thinly sliced cucumber, natural/organic pickles, shredded carrot, black olives, raisins or raisin butter (simply soak raisins until moist and plump and then blend them with a little soak water in food processor or blender until smooth), sliced apple, sliced banana, sliced kiwi, sliced fresh strawberries, a drizzle of your favorite salad dressing (Italian would be good), etc. I like mixing the sweet and savory ingredients. Spread the nut butter/flax mixture on whole grain bread or wrap, stuff with your choice of fillings, and enjoy!

This makes a satisfying, nutritious, and filling lunch or dinner. You could even have it for breakfast! I even think kids would go for this because they get to chose the combination of fillings in their sandwich (lets just hope they chose at least one veggie!)

Photo credit: www.robinrobertson.com visit her website for great recipes from all her books, including this one!

Goji -Berry Smoothie

2007-04-11T12:27:00.000-07:00

Goji berries are a great source of antioxidants, they have anti-cancer properties, are a good source of protein, and contain the highest amount of caretenoids known. Goji berries also have lots of vitamin C, B vitamins, Vitamin E (which is rarely found in fruit), and selenium.

I was thrilled when I saw these tiny superfood berries in the bulk section at my natural foods store co-op. They are quite expensive, about $16 a pound! When I want to treat myself, I get a little bag of them (some people buy donuts or candy as a treat--I buy expensive heath food!) If you can't find them in a store near you, they can be easily ordered online. Just do a Google search and you'll find at least 5-6 websites that sell them.

If you've never tasted a goji berry, they taste quite earthy, slightly bitter and are not very sweet at all. To make them more palatable, I like blending goji berries in a smoothie. Soaking them helps soften them so they blend into the smoothie better.

Goji -Berry Smoothie
Ingredients:
* 2 tablespoons goji berries
* 1/4 cup water
* 1 tablespoon ground flax seed
* 6 fresh strawberries, sliced
* 1/2 ripe banana (add the whole thing if you like a real thick smoothie)
* 1 to 1 1/2 cups pomegranate, cranberry or cherry juice
Combine the goji berries and water in a small bowl and let soak 10-15 minutes, until they have plumped up, then blend all ingredients (including the soak water) until smooth. Enjoy!

Informational source: http://www.freemotion.com.au/goji_information.htm

Easter Dinner

2007-04-08T18:27:00.000-07:00

This year, I was in charge of cooking Easter Dinner for the family--much to my delight. Anytime I get to cook for people is a real treat. At first I thought I would make a big buffet of snacks and salads so everyone could pick and chose what they wanted to eat. But then I decided that making 8-10 different dishes could get a little expensive and result in A LOT of leftovers, so I opted to make 4 dishes plus dessert. I wanted to prepare a nice big raw salad (organic veggies including lettuce, spinach, grape tomatoes, sliced mushrooms, purple cabbage, carrot and cucumber) and I also made roasted veggies--just cut sweet potato, regular potato (unpeeled), carrots and parsnip into large bite-size pieces and toss with olive oil, black pepper, thyme and rosemary. Roast at 400 degrees for 30-40 minutes.

Next was wild rice salad with pecans and cranberries (see recipe in a previous post) and this amazing stuffed avocado dish:
Ingredients (makes 4 servings as a side dish or 2 servings as a main dish):
* 1/2 cup quinoa, rinsed
* scant 1 cup water
* 1/2 cup chopped fresh parsley
* juice of 1 lemon
* 1/4 teaspoon sea salt
* 4-5 mint leaves, juliened (optional)
* 2 ripe avocados
* 4 thin slices of lemon as garnish, optional
Combine the rinsed quinoa with the water in a small sauce pan. Cover and bring to a boil, then reduce heat to Low and simmer 10-12 minutes, until the water is absorbed. Put in the fridge to chill. Meanwhile, cut the avocados in half lengthwise and remove the pit. Carefully cut the flesh into cubes, leaving the shell intact. Scoop out the cut flesh and toss with the herbs, salt and lemon juice. When the quinoa is chilled, mix it with the avocado and then stuff the avocado shells with the mixture and garnish with a lemon twist. Yummy!

This was SO GOOD! I loved it. The flavor is light and refreshing and I loved the creamy texture of the avocado pieces intermingled with the little quinoa grains and the green specs of herbs. Perfect for a light summer meal or cookout.

For dessert, I made the Chocolate Cake I posted about a few days ago. I decorated it with fresh strawberries (yay--the forst strawberries of the season!), mint leaves and kumquats cut in half shortways to reveal the cross-section. I wish I had my digital camera to make a picture of this beautiful cake!

My grandma has been ill lately, so really it was just my mom, sister and I eating. I feel so sad for my grandma--I wish I could help her by telling her how to eat right. She has been very dehydrated, but all she drinks is diet soda--not a whole lot of water. I made her some tea, but she had to have sugar in it! It broke my heart. At dinner, all she cared to eat was a small bit of roasted veggies. When asked if she wanted some salad, she said "No, I better not, I don't think the raw vegetables would do me much good." The truth is, they would do a world of good for her body. People always think raw foods are somehow harsh and hard to digest, but it's really the opposite. Cooked foods demand a lot of enzyme secretion and can actually cause the body to lose more nutrients than is gained from the food.

I find it hard to realize that people are so out of touch with what is natural and healthy for their bodies. Even a simple thing like drinking enough water is neglected. I remember being younger and having so many chronic health problems caused by dehydration--fatigue, headaches, depression, anxiety, learning problems, etc. Loking back, I realize this because once I started drinking more water, these problems disappeared. I wish my parents had payed more attention to health and encouraged me to drink more water and not let cofffee (yes, I drank coffee from the time I was in middle school up to about 8 months ago) be available to me--especially when I was so young.

Super Green Smoothie

2007-04-06T18:24:00.000-07:00

I have been starting out everyday with this fantastic smoothie. You'll get 2-3 servings of fruit and at least 1-2 servings of veggies per smoothie! This would be great for kids, because it tastes very fruity, and you really can't taste the greens. Full of vitamin C, vitamin A, fiber, calcium, potassium, magnesium, iron, Omega-3's, chlorophyll, structured water, protein (especially if you use spirulina), and B vitamins, this super-food drink will keep you going all morning. It takes no time to make and really fills me up and gives a great burst of energy. I just love the beautiful green color! If you're looking for new ways of adding more raw fruits and veggies in your diet, this is definitely the way to do it!

Super Green Smoothie

Ingredients (makes one serving):

* 1-2 large kale leaves, cleaned and torn into small pieces

* large handful clean fresh spinach leaves

* 1 teaspoon spirulina (optional)

* 1 ripe banana

* 2 kiwi, peeled and chopped or 1/2 cup peeled mango

* 2 teaspoons ground flax seed

* 1 to 1 1/2 cups orange, pineapple or mango juice, depending on how thick you like your smoothie

Blend until smooth and enjoy immediately.

Photo Credit: rawlifeline.com

Two Cakes: One Raw and One Not

2007-04-02T07:52:00.000-07:00

(In case you're wondering what the heck these pictures have to do with cake, read below--hint: they have nothing to do with cake!)

On Saturday, my sister and her boyfriend came over around dinner time. Her bf, who won't eat veggies (yeah, I know), and therefore didn't want any of the chili I made ate garlic bread and this amazing chocolate cake I made. First, the garlic bread is really easy: just take some Earth Balance or other non-hydrogenated vegan margarine and mix it with dried oregano, basil, thyme and garlic powder. Spread it on both sides of your whole grain bread and pop in in the oven at 400 degrees F for 8-10 minutes. Yumm!

For the chocolate cake, I followed the recipe here. The orange juice gave a hint of orange flavor which went nicely with the chocolate, but next time I think I'll use water or soymilk instead. I also added a pinch of salt, which wasn't listed in the ingredients. For the super-creamy frosting, I put one box of silken tofu in the food processor along with 1 teaspoon vanilla extract and blended until smooth, then I melted 1 cup of chocolate chips in the microwave on 80% power until melted. Stir the two together until smooth and refrigerate until ready to use. My sister ate two pieces of this cake and her bf raved about it too. Little does he know he ate tofu!

Late last week, I was craving carrot cake. I wanted to make it healthy as well as delicious, so I concocted a raw carrot cake. It was fantastic! It has just the right amount of sweetness and really makes a great breakfast. Here's the recipe:
* 1 cup rolled oats
* 2 small carrots, grated or chopped small
* 1/2 cup soaked almonds
* 1/8 teaspoon nutmeg (preferably freshly grated)
* 1/2 teaspoon ground cinnamon
* 1 teaspoon vanilla extract
* pinch salt
* juice from 1 orange
* 1 tablespoon ground flax seed
* 5-6 pitted dates
* 1/3 cup raisins
Put the oats in the food processor and grind until they resemble flour. Add the rest of the ingredients, except the raisins and pulse until the mixture becomes sticky and holds together. Stir in the raisins. Line a small bowl with plastic wrap and transfer the carrot cake mixture into the bowl, pressing the cake firmly and evenly. Refrigerate for at least 30 min.
To make the frosting:
* 1/2 cup cashews, soaked at least 1.5 hours
* 3 dates soaked (or 3-4 tablespoon agave)
* 2 teaspoons agave
* 2-4 tablespoons water
* 1 teaspoon vanilla extract
Blend until smooth. Add just enough water to help the blending process; you want a thick frosting, not a runny one. Refrigerate until ready to use.

When ready to serve, gently un-mold the cake and remove the plastic. Spread the frosting evenly. Garnish with orange zest, edible flowers, or chopped nuts, if you want. Cut into wedges. Makes about 4 large servings.

On an unrelated side-note: For the past 2 years, I have been making super-cute tote bags and selling them. When I saw Jennifer Schmoo over at Vegan Lunch Box selling her wares, it got me thinking. So, anyone who is interested in buying a bag hand-made by yours truly can contact me via the comments section. Here is the run-down of my product:

* I use mostly recycled fabrics

* All my bags are durable, with high-quality construction

* All my bags are vegan, of course

* They make great gifts

* Original, one-of-a-kind designs

* Fairly priced: $20-$25

If I get enough interest, I will set up a pay-pal and post pictures of bags for sale. I may even include a goodie-bag (pins, buttons, postcards, etc.) with each order. To give an idea of what my designs look like, see the images above of past bags I've made.

Herbed Cashew Cheese

2007-03-29T12:05:00.000-07:00

When I heard about making your own raw vegan cheese, I just had to try it. I'm always up for a little adventure in the kitchen! In both Vibrant Living by James Levin and Raw by Roxy Klien (see my review of this great book in a previous post), the authors give instructions on making nut cheeses. It really only requires just a few very simple ingredients and some time. See my comments below on how to make the cheese-making process safe and keep bad bacteria out of the cheese. There are a few phases to making cheese:
Step 1-making the rejuvalac:
Ingredients:
* 2 tablespoons wheat berries
* filtered water
Equiptment:
* a clean wide-mouth jar
* a piece of cheese cloth
* a rubber band
Start by combining the wheat berries and about 1 cup of water in the jar. Cover the opening of the jar with the cheesecloth and secure with the rubber band. Let sit overnight where the jar will not be disturbed.

First thing in the morning, drain the berries and rinse well, leaving the cheesecloth in place to keep the berries from escaping. Drain as much water as you can from the berries. Gently shake the jar on its side so that the berries spread out in a even layer. Place the jar on its side on a bowl or plate. Repeat this process of rinsing and draining three times per day for about 2 days until little white tails start to emerge from the berries.

Once the berries have begun to sprout, cover them with about 1/3 cup of filtered water and let them sit for 12 hours in a warm place (like near the stove). Cover the jar with a towel. This is the rejuvalac that will provide the good bacteria to the cheese. Note: if you don't want to make your cheese right away, the rejuvalac will keep in the fridge for 4-5 days.

Step 2 making the cheese:
Ingredients:
* 1 cup raw cashews
* filtered water
* 1/4-1/3 cup rejuvalac
* 1/4 teaspoon sea salt
* 2 tablespoons each: fresh parsley and chives, finely chopped
* 2 teaspoon lemon juice
Equiptment:
* blender
* clean cheese cloth
* bowl
* paper towels or clean tea towels

Soak the cashews in the filtered water for 8-12 hours. Drain them and combine them in the blender along with the rejuvalac and salt. Blend until smooth, adding more rejuvalac as needed to facilitate blending. Do not add too much liquid--you want a fairly thick mixture simmilar to cream cheese or goat cheese.

Transfer the mixture to a triple-thickness of cheesecloth. Secure the corners of the cheesecloth with a twist-tie or string, forming a little bundle. In the bottom of a small bowl, lay down a folded-up paper towel and place the cheese bundle on top. The paper towel will absorb the water from the cheese, so be sure to change it every few hours. Cover the bowl with a clean kitchen towel and place in a warm spot where it won't be disturbed. Let it sit for 12 hours.

After the 12 hours, pop the cheese from the cloth and mix in the herbs and lemon juice. Return the cheese to the cloth, bundle it up again and let chill in the fridge overnight.

I was very happy with the fruits of my labor. It is true, making raw cashew cheese is quite a process, but its worth it. The cheese is rich in good bacteria (don't worry, the chance of getting sick from this is slim if you #1: keep your hands clean, #2: use clean equiptment #3: don't let the rejuvalac or cheese ferment for more than 12 hours and #4: do not make cheese on hot summer days when the temp is above 90 degrees or so.) It is also rich in enzymes.

I thought the taste and texture was simmilar to cream cheese--slightly sweet and really creamy and rich. I loved the addition of the herbs and lemon. Serve this cheese with crackers, veggies, or dehydrated veggie chips. This recipe makes about 1 cup of cheese, but feel free to expand the recipe as needed.

Wild and Raw

2007-03-27T20:32:00.000-07:00

Over the weekend, I attended a raw foods class at my local natural food co-op. Wow was it fun! I can't say I learned anything new as far as the information goes, because I have been studying raw foods for the last few months, but it was nice to reinforce the information I have picked up. However, I did learn a lot about raw foods preparation and how delicious raw foods can be.

The teachers (I can't remember their names--two very nice young ladies) started off with an introduction on raw foods and the essential equipment in a raw foods kitchen (blender, food processor, dehydrator, and juicer). Then the fun began--we ate! First we had Butternut Squash Soup which I loved. I was expecting the raw squash to be very starchy and gritty, but blended with the other flavors it was very good! Next was Chili Rellenos--easily my favorite. You could serve this to your friends or family for dinner and they would never think it is raw. The flavor was amazing and very surprising. The filling was very meaty--very much like a kicked-up veggie burger. It made me think twice about how hearty and satisfying raw food can be. It was also very delightful how the little rellenos came right out of the dehydrator slightly warm!

We also got to sample some veggie sushi. Thinly sliced ginger, fresh coconut, pea pods, avocado, bell pepper and carrot were wrapped together in a nori sheet and topped off with a Carrot-Ginger Dressing. I would have liked more ginger in the dressing, but it was very good and made a nice dip for the sushi. The rolling of the sushi was very simple; no mat was needed, just roll the sushi (do not stuff it too much) tightly with your hands.

For dessert, we had fantastic Coconut Macaroons. Or, coconut macaroon dough. They tasted just as good in the dough form as they would dehydrated. Our teachers informed us that they hardly ever bother making dehydrated cookies, because they never make it that far--just eat the dough on the spot! A very nice sweet treat that would also be good as breakfast!

Here are the ingredients for these great raw recipes (all measurements and procedures are approximate):

Butternut Squash Soup
* 1 small or medium butternut squash, peeled, seeded and cut into small pieces
* 1 ripe mango, peeled and chopped
* 3-4 oranges, peeled
* 1/3 cup pitted dates
* Additional flavorings/garnish: finely chopped mint, diced jalapeno, thinly sliced fresh fruit

Combine all ingredients except garnish in a blender and blend until smooth. Pour into serving bowls and let each diner chose their garnish (the jalapeno is what our teachers put in and it was good!)

Chili Rellenos
* baby bell peppers, or Anaheim peppers, sliced lengthwise to form little boats
For the filling:
* 1 cup raw sunflower seeds, soaked 8-12 hours
* 1/4 cup each: chopped carrot, celery, zucchini, onion, mushroom, and cilantro
* 2 garlic cloves
* 2 tablespoons liquid aminos
* 2 tablespoons lemon juice
* 1 teaspoon good quality chili powder
* 1/2 teaspoon ground cumin
Combine all filling ingredients in a food processor or blender and blend until smooth. Spoon the filling into the pepper cavity and place on dehydrator shelves. Dry for 8-10 hours, until the filling is dry on the outside and moist on the inside.

Carrot-Ginger Dressing
* fresh carrot juice
* fresh ginger
* orange juice and lemon juice
* Pinch of sea salt (optional)
Combine all ingredients in a blender and blend until smooth.

Macaroons
* fresh coconut meat
* soaked raw cashews
* pitted dates
* cinnamon
Process all ingredients until smooth but a little chunky. Yum!

Unexplored Territory

2007-03-20T14:51:00.000-07:00

I took an idea from Tommie over at It's Awesome To Be Rawsome and decided to post about new fruits that I have tried recently. Since exploring the raw way of life, I have developed a new appreciation for fruits and veggies. I now look at them for what they are--little gems to be eaten as they are--rather than thinking, "how can I cook this?"

The first picture is of kumquats. These fun little fruits are like very small oranges. Instead of peeling them like an orange, they are meant to be eaten whole. The juice is sour like a lemon and the flesh and skin is sweet. When you pop the whole thing in your mouth and bite down, the first taste to hit your tongue is the sour juice, and the sweetness follows as you chew the little fruit up. To me, these are the perfect snack: bite-size, portable, and fun to eat. If you can get your hands on some kumquats, choose larger ones (the smaller ones tend to be more sour) and organic (because you are eating the whole fruit, skin and all).

When I saw these unusual-looking mangoes at the natural foods store on my most recent trip, I just had to try one. They are called Ataulfo Mangoes and are very, very tasty. To me, the flavor was very citrus-y; bright and clean with a hint of lemon and tangerine on top of the mango taste. The texture was smooth, creamy and buttery, without the fibrus strings you sometimes get with regualr mangoes. It will melt in your mouth! These mangoes are smaller than the regular mango with a smooth yellow skin (as you can see in the picture.)

Photo Credits:

Mango--http://images.google.com/imgres?imgurl=http://www.dukecityfix.com/magick.php/media/7/20050607-mango.jpg&imgrefurl=http://www.dukecityfix.com/food.php%3Fblogid%3D1%26archive%3D2005-06&amp;h=500&w=375&sz=17&hl=en&start=5&tbnid=dKTAibS-etx5TM:&amp;tbnh=130&tbnw=98&prev=/images%3Fq%3DAtaulfo%2Bmango%26gbv%3D2%26svnum%3D10%26hl%3Den

Kumquats-- http://images.google.com/imgres?imgurl=http://www.hort.purdue.edu/ext/senior/fruits/images/large/kumquatorange.jpg&imgrefurl=http://www.hort.purdue.edu/ext/senior/fruits/kumquat1.htm&h=480&w=640&sz=58&hl=en&start=19&tbnid=ZfiDIMT6W5h6uM:&tbnh=103&tbnw=137&prev=/images%3Fq%3Dkumquats%26gbv%3D2%26svnum%3D10%26hl%3Den

Furman on Raw Foods

2007-03-16T11:01:00.000-07:00

I was looking at Dr. Furman's website/blog, Disease Proof Your Child and noticed a post on raw foods. Here is what he writes:

Are cooked foods really dead foods?It is true that when food is baked at high temperatures—and especially when it is fried or barbecued—toxic compounds are formed and important nutrients are lost. Many vitamins are water-soluble, and a significant percent can be lost with cooking, especially overcooking. Similarly, many plant enzymes function as phytochemical nutrients in our body and can be useful to maximize health. They, too, can be destroyed by overcooking.

Enzymes are proteins that work to speed up or “catalyze” chemical reactions. Every living cell makes enzymes for its own activities. Human cells are no exception. Our glands secrete enzymes into the digestive tract to aid in the digestion of food. However, after they are ingested, the enzymes contained in plants do not function as enhancements or replacements for human digestive enzymes. These molecules exist to serve the plant’s purpose, not ours. The plant enzymes get digested by our own digestive juices along with the rest of the food and are absorbed and utilized as nutrients.

Contrary to what many raw-food web sites claim, the enzymes contained in the plants we eat do not catalyze chemical reactions that occur in humans. The plant enzymes merely are broken down into simpler molecules by our own powerful digestive juices. Even when the food is consumed raw, plant enzymes do not aid in their own digestion inside the human body. It is not true that eating raw food demands less enzyme production by your body, and dietary enzymes inactivated by cooking have an insignificant effect on your health and your body’s enzymes.

The first issue I have with this is the statement that the enzymes in raw foods do not help the human body to digest these foods and that they are essentially useless to the human body. In Conscious Eating by Gabriel Cousens, which is considered the vegetarian and live-food bible to many people, the author points out a study done with dogs. Basically, the dogs were given cooked foods and after a week, the enzyme content of their saliva was measured. It turns out these enzyme levels were "greatly increased" in order to digest the cooked foods. In comparison, the dogs were also given a raw foods diet and within a week, the salivary enzymes were reduced. This clearly shows that our bodies (we can generalize the findings in the dogs to humans because very similar results are found in humans) will reserve its enzymes if our food contains enzymes.

In addition, Cousens points out that "Since 1949, enough research has thoroughly documented that [exogeneous] enzymes are not only active in the digestive system but will increase in concentration in the blood after being taken orally" (pg. 533). This directly contradicts Furman's statement that plant enzymes are inactive ans useless to our bodies.

The significance of preserving our enzymes is important when we realize the fact that "our enzyme reserve is exhaustible" (Cousens, pg. 520). A low enzyme content is found in people with chronic disease such as diabetes, cancer, heart disease and obesity.

Our bodies are also physically structured for a live-foods diet. Our stomach is not simply one big sac that churns food with digestive enzymes and acid. In fact, we have two separate parts of the stomach, the first part being the "enzyme stomach" which holds food for 30-60 minutes to continue salivary digestion and also for the enzymes released in the food to do their work. According to Cousens, "During the first 30-60 minutes in the upper stomach [enzyme stomach] digestion takes place primarily by the food enzymes released from the raw foods" (pg. 523). Then the food moves down into the "pyloric stomach" where stomach acid is released.

Also, I find it very interesting that human are the only species on this whole grand Earth that do not consume primarily raw foods! Every other animal eats food in its fresh, whole, uncooked state. Even carnivores. Cousens also makes the point that animals in the wild do not suffer from chronic diseases like diabetes and obesity--only modern humans and domestic animals do--both of which consume a mostly cooked-food diet. Also, humans have a pancreas (the pancreas is involved in producing enzymes) that "is three times larger, as compared to total body weight, than that of any other animal" (pg.525). The explanation for this is that the pancreas becomes enlarged as a result of excreting so many enzymes due to an enzyme-deficient diet.

Furman goes on to write:
Benefits of raw food.Certainly, there are benefits to consuming plenty of raw fruits and vegetables. These foods supply us with high nutrient levels and the smallest number of calories. But the question we are looking at is this—Are there advantages to eating a diet of all raw foods and excluding all cooked foods?
Clearly, the answer is a resounding “No.” In fact, eating an exclusively raw-food diet is a disadvantage. To exclude all steamed vegetables and vegetable soups from your diet narrows the nutrient diversity of your diet and has a tendency to reduce the percentage of calories from vegetables, in favor of nuts and fruit, which are lower in nutrients per calorie.

Unfortunately, sloppy science prevails in the raw-food movement. Rawfood advocates mistakenly conclude that since eating processed and cooked carbohydrates is harmful for us, all cooked foods are harmful.

I don't see how "To exclude all steamed vegetables and vegetable soups from your diet narrows the nutrient diversity of your diet..." Any food you eat cooked can be eaten raw. Instead of steamed broccoli, eat raw broccoli, instead of cooked tomato soup, eat a couple whole raw tomatoes. This seems very simple to me, and I really fail to see how a lack of "steamed vegetables" and "vegetable soups" in favor for the exact same foods in a raw state contribute to malnourishment. Furman even says himself that raw foods have more nutrients than cooked foods.

In addition, while there probably is a lot of "sloppy science" out there on raw foods, there is a whole lot of good science too. I challenge Dr. Furman to pick up Conscious Eating and then say that there is no hard evidence to support the raw foods movement.

My point in writing all this is to bring to light the credibility of the raw foods movement. Foods in their natural uncooked state are what nature intends for all animals, and human are no exception. Anyone interested in learning more on raw foods and healthy lifestyle should read Conscious Eating. It is filled with compelling, credible scientific evidence and is very inspiring.

A Week on (Mostly) Raw Foods

2007-03-14T09:03:00.000-07:00

It's been about a week since I started doing the raw food thing. Well, actually, I never really consciously decided this was the week I was going raw. It just happened. Last weekend I spent about $65 at the natural food store on fresh fruits and veggies, raw nuts and seeds, dried fruit and some miscellaneous things like bottled juice (which isn't raw because it's been pastuerized), agave nectar and vanilla extract. This shopping trip wasn't completely out of the ordinary, the only difference was that I didn't buy my usual flour, bread and sucanat, and I really stocked up on raw nuts and dried fruit.

All this week I've been on a smoothie and salad kick too. For breakfast I've been having All That Raz Smoothies (my own creation--see recipe below--I know the name is cheeky but I think it's clever for someone who rarely is clever) and for lunch I make myself a HUGE salad filled with nice green lettuce, kale, radish micro greens, raisins, broccoli, shredded carrot and fresh parsley, topped off with Annies Naturals Goddess Dressing. I cannot say how amazingly good this dressing is! Yeah it's kinda high in fat and sodium, but there is no added sugar and it is all natural with no fillers--plus it makes eating 2-3 servings of veggies at a time really fun and delicious.

It might sound weird, but I've been dreaming about raw foods almost every night for the last 2 weeks. I've dreamt that I was at a raw foods seminar, that I bought a dehydrator, I've dreamt about shopping for raw food and I've even dreamt about raw foods books and getting my family to go raw--very weird indeed. I guess the only thing I can do is take this as a sign that this is the right thing for me.

As much as I haven't been missing cooked foods, I still feel a little sad looking at all my cookbooks that I used to love so much just sitting on my bookshelf.
All That Raz Smoothie
* 3/4 ripe banana (use the whole thing if you like it really thick, or just pop the remaining 1/4 in your mouth)
* 1/3 cup fresh or frozen raspberries (preferably organic)
* 1 tablespoon flax seed meal
* 1 1/2 cups orange or orange-mango juice
Blend everything until smooth.

PS: I'm in the process of getting my digital camera fixed, so I will be posting pictures again--yay!

Creamy Chocolate Pie

2007-03-12T18:31:00.000-07:00

This was an experimental attempt at a raw dessert. I couldn't find raw carob powder at my natural foods store, so I opted to use natural cocoa powder, which isn't raw, but I'm not a purist. This turned out very good. I expected the fats in the avocado to solidify when chilled, but the texture of the finished product was more like pudding than a semi-solid pie filling. The crust was also very good--if you have a dehydrator (which I don't--yet) it would make a great cookie with the addition of some dried fruit or chocolate chips and vanilla extract. This recipe makes 2 large or 3 smaller portions. This is also great topped with raspberries, strawberries, or dried coconut.
Ingredients for the filling:
* 1 avocado, peeled and pitted
* 1/2 ripe banana
* 1 teaspoon lemon juice
* 1/2 teaspoon vanilla extract
* 2 tablespoons natural cocoa powder (do not use Dutch or alkali-processed) or raw carob powder (add 1/4 teaspoon or so of almond extract, if you want, to make the carob taste more like chocolate)
* 4 tablespoons agave nectar or 3-4 pitted dates, soaked for a few hours
For the crust:
* 1/3 cup oats
* 1/4 cup raw walnuts, pecans or almonds, soaked for 15-30 minutes
* 4 pitted dates, soaked 15-30 minutes
* pinch of salt

Pulse all ingredients for the crust in a food processor until the mixture holds together, about 30 seconds. Press the crust mixture (it should be sticky) firmly in the bottom of a small shallow bowl about 5-6 inches across. Set aside.

Clean out the food processor and add the ingredients for the filling. Blend until smooth, stopping to scrape down the sides once. Taste the mixture--if it's too bitter, add some more agave, or if its not chocolate-y enough add some more cocoa powder. Pour the filling onto the pie crust, smooth it out and chill for 2 hours, until the filling is slightly set. Enjoy!

Fun with Fresh Herbs

2007-03-06T07:20:00.000-08:00

As I make the transition to a raw-foods diet, I am realizing the importance of using fresh herbs to add pizazz to my raw dishes. It is true that flavor is developed and enhanced with heat, so new ways have to be explored of adding more flavor to uncooked food. This is where good-quality fresh herbs come in. When it comes to herbs (not to mention produce in general), I have found that organic definitely tastes fresher and has worlds more flavor than commercially grown herbs.

My favorite restaurant, King of Falafel, makes the most fabulous tabbouleh. It's actually about 90% fresh parsley with a sprinkling of lemon juice and only a small amount of bulgur wheat. I've always used parsley in small amounts as a seasoning, and never given much thought to making it the main ingredient in a salad. Parsley is actually very nutritious--containing lots of vitamin C, calcium, iron, chlorophyll, and magnesium. It also has liver-cleansing abilities. I love the textural contrast the walnuts give to the salad.

Fresh Parsley Tabbouleh
Ingredients (for one serving):
* 1/4 cup raw walnuts, chopped (you can soak them if you want)
* 1 cup fresh parsley, chopped (Italian flat-leaf or curly both work fine)
* 2 teaspoons fresh mint, julienned
* 2 teaspoons lemon juice
Mix everything and enjoy! Best eaten right away for maximum freshness.

Apples with Mint
I had a box of fresh mint in my fridge and wanted to use it up before it wilted. So, I sprinkled some on a cut-up apple to see what it tasted like. It was amazing! The sweet-tart apple brought out the refreshing mint flavor beautifully--a perfect combination!
Ingredients (for one serving):
* 1 apple, unpeeled and cut into bite-size pieces (I like Braeburn or Pink Lady varieties)
* 2 tablespoons fresh mint leaves, julienned (to julienthe mint, simply stack the leaves on top of each other, roll up like a cigar and run a sharp knife firmly through, creating long thin strands of mint)

Place the cut apple in a bowl and sprinkle with the mint stands. Enjoy immediately.

Raw Ice Cream

2007-03-03T10:53:00.000-08:00

Ok, Ok, I know winter is not the best time to be making ice cream, but I got the idea for this raw cashew ice cream and just had to try it. I did not have much expectation one way or the other for the outcome of this ice cream because #1, I have only an immersion blender and not a high-speed blender and #2, I do not have an ice cream machine. I expected the cashews to remain slightly chunky and I also anticipated to have an "ice-crystal" ice cream full of ice shards, instead of a super creamy consistancy.

Besides the texture, the flavor was very good. I did not measure anything exactly, so this recipe is an estimate as far as amounts go. Also, I very much recommend you use a regular blender for this and if you have an ice cream machine, use it!

Ingredients:
* 1 cup raw cashews, soaked in water overnight
* 5 pitted dates, soaked overnight
* about 1 cup soak water
* 1/2 cup unsweetened coconut milk
* 1 small ripe banana
* 1 teaspoon vanilla extract or seeds from 1 vanilla bean

Blend everything in a blender until very smooth. Freeze in the freezer, stirring every 30 minutes or so, or prepare in your ice cream maker.

Note: You can add fruit or nuts to this ice cream (like cherries, pecans, almonds etc.)--just stir them in before you freeze it.

Roxy Reviews: Raw by Charlie Trotter & Roxanne Klein

2007-02-28T08:40:00.000-08:00

I have recently gotten into raw foods and was nothing less than thrilled to find this beautiful gem of a book at my local library. Filled with stunning photos and exctiting, complex gourmet recipes, this book would appeal to any raw foodist, foodie or vegan.

The first several pages of Raw are photos of sparkling farm scenes: rows and rows of greens growing in the ground, a close-up of a bushel of grapes, rainbow chard stems emerging from the earth, and a farmer's hands cradling cut yellow blossoms. The authors' introduction follows and explains how they made the shift to raw vegan foods.

The recipes start off with appetizers, naturally. The Three Peppercorn-Crusted Cashew Cheese with Honeycomb and Balsamic Vinegar sounds amazing, looks amazing, and seems quite do-able, although I would leave off the honeycomb and add some figs. There's literally not a dish in this section (or the entire book, for that matter) that does not make my mouth water.

The soups section contains dishes like Heirloom Tomato Soup with Arbequina Olives and Shaved Fennel, Butternut Squash and Ginger Soup with Spaghetti Squash, and (my personal favorite) Red Bell Pepper Soup with Mango and Meyer Lemon which seems to be the least complex and easiest to prepare of all the soups.

If you think a salad is just a bunch of greens slapped on a plate with a bottled dressing poured on top, take a look at the salads in this book and you'll think twice about what a salad could be. The Greek Salad, although seemingly simple, has 30 ingredients and many components. The Morel Mushrooms and Lotus Root with Beets and Fermented Black Beans sounds to me more like an entree than a salad. The photo for this dish is probably one of my favorites: the dark brown of the whole mushrooms pops against the bright red-pink beet foam and clean white of the sliced lotus root. The Mediterranean Cheese Salad with Dragon Crackers looks amazingly delicious and makes me want to lick the page.

I will admit, if you had asked me what I thought about "raw foods" 6 months ago, I would have conjured images of plain old salads and fruit bowls, lacking any depth of flavor. Take a gander at the entrees section of Raw and this belief changes completely. Rich dishes of mushrooms, walnuts, avocado, artichokes, and peppers dance on the pages with their lush and varied textures and colors. The Stuffed Anaheim Chiles with Mole and Jicama and Baby Corn Salad sounds and looks so delightful, you don't even stop to think that its completely raw. Tacos Three Ways is a surprise...who knew you could make taco shells in a dehydrator? Lasagna is as elegant and fancy and lasagna gets--layered in a terrine and cut crosswise to reveal all the colorful layers.

Finally, we come to the most lucsious and hunger-inducing chapter: dessert. Tropical Fruit Spring Rolls with Coconut Sorbet is wildly creative as it is beautiful. The "spring roll" wrapper is actually made of paper-thin sliced of pineapple! Indian Red Peaches with Vanilla Ice Cream and Pecan Praline needs no further explanation--I can almost taste it just looking at the picture! Chocolate Chip Cookies and Chocolate Truffles (some rolled in curry powder and some in lemon zest) makes me wonder: "where's the button that I push to make this appear before me?" The good news about the truffles is that they seem fairly simple and easy.

There is also a beverages section which includes drinks (non-alcoholic) just as gourmet as the recipes in the previous chapters. My personal favorite is the Cucumber Lime Water.

If you only buy this book to have something beautiful to look at, it will be money well-spent. But, I think if you are an intermediate-to-advanced skill level in the kitchen and can get your hands on some of the gourmet, exotic ingredients (or decent alternatives) as well as a dehydrator, Vita-Mix blender, and juicer, you can pull off these recipes. I have already picked out several recipes, adapted them to my skill level and what ingredients are available in my area, and am planning a fancy dinner for my family and friends. I think with a little preparation and effort, beautiful food can be within most people's reach.

Two Spicy Soups and Spring Fever

2007-02-25T14:02:00.000-08:00

For two or three days last week, mother nature taunted us with spring-like temperatures in the 40's, and today we just finished digging out of about 16 inches of snow! How funny.

So, to ease my winter blues and thaw out once again, I made two of my favorite soups: Spicy Lentil with Cabbage and Curried Red Lentil with Peas. Of course, you can make them as spicy or mild as you like, but I just love the savory heat that cayenne pepper gives to a soup or stew. Also, if you don't have coconut milk, the Curried Red Lentil is just as delicious without it (and lower in fat). Also, if you like a lot of lentils in your soup, feel free to add two cans instead of one.

Spicy Lentil and Cabbage Soup:
Ingredients (makes about 3-4 servings):
* 1 (15 oz) can lentils, do not drain
* 2 tablespoons liquid aminos
* Black pepper, to taste
* 3 cups chopped or shredded red cabbage
* 1 medium onion, chopped
* 2 garlic cloves, chopped
* 2 medium carrots, chopped
* 1 tablespoon olive oil
* Cayenne pepper, to taste
* 1 bay leaf
* 2-3 cups water, depending on how thick the soup is
In a soup pot or large saucepan, saute the onion, garlic, carrot, black pepper, cayenne, and bay leaf until the onion is soft. Add the remaining ingredients and bring to a simmer. Cover, reduce heat to low and cook until the carrot and cabbage are tender, about 10 minutes. Remove bay leaf before serving.

Curried Red Lentil Soup with Peas
Ingredients (makes 3-4 servings):
* 1 cup dried red lentils
* 3 cups water
* 1/2 cup coconut milk (optional)
* 2 cloves garlic, chopped
* 2 carrots, chopped
* 1 tablespoon olive oil
* 1 teaspoon curry powder
* 3/4 teaspoon turmeric
* 3/4 teaspoon cumin
* Cayenne pepper, to taste
* 2 tablespoons liquid aminos
* 1/2 cup frozen green peas

In a soup pot or large saucepan, saute the garlic, carrot and spices in the oil until fragrant, about 45 seconds. Add the rest of the ingredients except the peas and cover. Simmer over low heat until the lentils are tender, about 10-13 minutes. Stir in the peas and cook 1 more minute. Enjoy!

Macaroni Salad To Eat While You Watch LOST

2007-02-22T10:32:00.000-08:00

Last night, Rutiger took me out for an early dinner after he got off work. In the small town that I live in, there are very, very, very few vegan dinning options. However, among the bars and greasy spoon-diners, there is a Mexican restaraunt that makes pretty good food. I always order two crunchy bean tacos with a side of guacamole and pico de gallo. Spooning the fantastic spicy salsa over the whole concoction makes for a wonderful meal. Not to mention it's so inexpensive!

So, anyway, my favorite show (besides Monk, Project Runway, Top Chef, Six Feet Under and Ace of Cakes) is Lost. I have been addicted to it ever since the first episode. But by 9:00 I was hungry again. So, I put together a light snack/late meal and had it ready just before the new episode of Lost started.

If you don't know what macaroni salad is, it's that stuff you can find at any American cookout or 4th of July party--cooked macaroni pasta drowned in mayo and tossed with peas, celery and sometimes shredded cheese. So, here's my vegan healthy version that tastes 1,000 times better:

Ingredients (for one good-sized serving):
* 1/2 cup uncooked whole grain macaroni
* 3 tablespoons Creamy Herb Tahini Dressing (recipe below)
* 1/4 cup frozen peas, defrosted
* 1/4 - 1/3 cup (total) of chopped celery and carrots
* 2 teaspoons apple cider vinegar (preferrably raw)
* Salt and pepper to taste

Cook the pasta in boiling water until done to your liking. Drain the pasta and return it to the pot. Dry out the pasta, stirring contstantly over medium heat. Be careful not to let the pasta stick to the bottom of the pan. Mix the dressing with the other ingredients in a serving bowl and toss with the pasta. Refrigerate for 15-30 minutes to let the starch from the pasta thicken the dressing. Enjoy!

Creamy Herb Tahini Dressing:
* 1/2 cup tahini
* Juice of 1 lemon
* 1/2 teaspoon salt
* 1/2 garlic clove, minced
* 1 teaspoon apple cider vinegar (preferably raw)
* 1/2 teaspoon dried dill weed or 1-2 tablespoons fresh dill weed
* 1 teaspoon dried parsley or 2 tablespoons minced fresh parsley
* 1/3 cup water (more or less, depending on how thick your tahini is)

First, combine the lemon juice and tahini and a mixing bowl and wisk until very thick. Add the rest of the ingredients and wisk again until smooth and the consistancy of ranch dressing. Store in a jar in the fridge. This also makes a good soy mayo substitute in things like eggless tofu salad (see a previous post).

Roxy Reviews: Everyday Vegan by Jeani-Rose Atchison

2007-02-21T06:59:00.000-08:00

The first part of this book starts out with health and nutrition issues, and also why a whole-foods vegan diet promotes health--even for children. In fact, a healthy organic diet is especially important for children, the author points out, because the rising problems of violence in children and teens can be linked to poor nutrition.

The book goes on to point out important facts about fats, protein and carbohydrates in a healthy diet. The author writes that fats from whole food sources like nuts, seeds and avocado are health-promoting when eaten as part of a balanced diet. This may not seem too ground-breaking to a lot of us health-conscious vegans, but it is important information for readers who categorize all fats as "bad." Protein is also addressed. It is a common misconception that it is very difficult to obtain enough protein from a vegan diet. This is a myth that was started long ago, as the author points out, based on dietary needs of dogs. Still to this day, people are literally scared into believing that a healthy diet should include meat at every meal. This is simply not true.

On to the recipe section, there have been some hits and misses in my experience cooking from this book. First, in the Appetizers, Dips and Spreads section, I tried the Cheddar, Sunflower and Olive Spread awhile back. I was not thrilled with the results. The flavors did not go well together and not much of it got eaten. I would definitely not make this again. However, the Carrot Butter sounds great as a spread on a sandwich or on toast.

In the Soups section, the Gingered Butternut Squash Soup was a delicious combination of sweet and savory. Curried Cauliflower and Carrot Soup was also good.

As for the Salads, I have not tried any of them yet, but the South American Jicama and Orange Salad sounds fantastic. If you enjoy using sea veggies, there are several salad recipes utilizing this ingredient.

On to the Breads, I attempted the Pumpkin-Apricot Bread with near-disasterous results. It was more like pumpkin pie filling than bread! All three Squash-Corn Muffins, Zucchini Muffins and Wheat-Free Muffins are fantastic. A note about the Wheat-Free Muffins: the recipe makes enough to feed an army! Make sure you have at least 2 (12 cup) muffin pans for this one!

The Side Dish section contains many international dishes like Spanish Rice (although I found this dish to be rather bland, and unless you have about 8 people over for dinner, you may want to scale this one down), Thai Vegetables, and Ratatouille.

When browsing the Entrees Section, there is a yummy-looking recipe for vegan Rubens, as well as "The Ultimate Sandwich with Creamy Mozzarella" Yes, she even includes a recipe for homemade mozzarella. Asian Spring Rolls are included, as well as several loaf recipes. The Spinach Fritters leave a whole lot to be desired--they were incredebly bland and didn't cook through. Baked Polenta with Shiitake Ragout sounds fantastic, as does the Chestnut, Apple and Cornbread Stuffed Squash. The Savory Stuffed Portobellos are a favorite in my house.

Finally, in the Desserts and Drinks Section, you will find recipes for Cherry Whip (which seems to be a vegan ice-cream?), Sesame Crunchies (a healthy energy snack), and Sprouted Wheat Suprises (which I made and liked at first, but felt ill about 15 minutes after eating them). There is a carrot cake recipe which is simply fruit-sweetened, but there is no instruction on baking. A raw cake, I assume?

Overall, this book contains useful health information and many good recipes. However, I have found that the instructions for cooking are very vague and minimal. Also, it would be helpful to know how many servings each recipe uses (as in the case of the wheat-free muffins, I unexpectedly ended up with 24-36 muffins and only had one 6-cup muffin pan!) In addition, I found that the recipes were all over the place. Fig, Orange and Pine Nut Relish sounds rather gourmet and exciting, while Cashew Nut Casserole isn't even a casserole--it's simmered on the stove in a pot.

3/5 stars

Cinnamon, Spice and Everything Nice

2007-02-19T08:41:00.000-08:00

Seeing as it's winter and all, I thought it would be fitting to try out some new recipes using cinnamon, nutmeg and ginger. These sweet, warming spices are perfect for winter comfort foods and jazz up muffins, breads, oatmeal, or smoothies. First off is my Sweet Potato Spice Muffins. They have just enough sweetness to compliment a spicy bowl of chili very nicely!
Ingredients:
* 1 medium sweet potato, peeled and cut into 1" chunks
* 1 cup water
* 1/3 cup canola oil
* 7 pitted dates, roughly chopped and soaked in water for 20-30 minutes until softened. Reserve soak water
* 1 cup cornmeal
* 2 cups whole grain flour (I use spelt)
* 1 tablespoon baking powder
* 1/2 teaspoon each: dried ground ginger and ground nutmeg
* 1 teaspoon ground cinnamon
* 1/2 teaspoon salt
Preheat the oven to 350 degrees F. Lightly oil a 12-cup muffin pan.

In a small saucepan, combine the sweet potato and water, cover, bring to a simmer and cook over low heat until the potato is tender, about 10 minutes. Reserve cooking liquid.

Remove the dates from the soaking water and finely chop. Reserve 1/3 cup of the soaking water.

In a large mixing bowl, combine the dry ingredients and mix well. In a seperate bowl, mash the sweet potato and add the dates, reserved water (1 1/3 cup total), and the canola oil. Stir this wet mixture into the dry mixture.

Fill each muffin cup generously to the top. Bake for 22-24 minutes, until a toothpick inserted into the center comes out clean.

Note: You can also add chopped pecans or walnuts to the batter (about 2/3 cup) for a yummy crunch.

Now, for my Banana-Soy-Spice Smoothie. It reminds me a bit of soynog--creamy, with a hint of nutmeg and vanilla. Unlike nog, however, this smoothie has no added sugar (but is sweet enough), is low fat, and is a snap to make.
Ingredients:
* 1 ripe banana
* 1 1/4 cup chilled soymilk (you could also use almond milk)
* 1/4 teaspoon each: nutmeg and cinnamon
* 1/2 teaspoon vanilla extract
Combine all ingredients in a blender and blend until smooth. Enjoy!

Hot Cocoa

2007-02-15T17:37:00.000-08:00

I spent over an hour and a half yesterday shoveling the driveway, which was quite the workout, and I was chilled to the bone when I was done. So, I said out loud: "Hot cocoa sounds really good right now!" I remembered I had a small bit of cocoa powder left over from when I made chocolate cupcakes several days ago, so I used it up in this simple, delicious hot cocoa:
Ingredients: (for one serving)
* 1 1/4 cup soymilk (I like Eden brand)
* 1 tablespoon natural cocoa powder (do not use Dutch or alkali processed)
* 1 tablespoon pure maple syrup

Heat the soymilk in a saucepan or in the microwave just until it simmers. Combine the maple syrup and cocoa powder in the bottom of a mug and stir until the cocoa melts. Pour in the hot milk and stir until well combined. Enjoy!

Ina's Crunchy Noodle Salad

2007-02-13T14:19:00.000-08:00

If you recall back to my "Ina Turns to the Dark Side" post a few months ago, you will remember that Ina Garten (a FoodNetwork chef) doesn't make hardly any vegan food on her show, The Barefoot Contessa, but when she does, I make the recipe and it's always fantastic.

So, upon watching a recent episode, I just HAD to make the Crunchy Noodle Salad she had prepared. Peanut butter and noodles...what could be better than that? To make my life easier, I made the dish as a quick make-ahead dinner that I could just pop out of the fridge and eat. It turned out amazingly good! What I did was make the dressing in the full amount (I didn't cut it in half or anything), stored it in a jar, so I could toss it with single-portions of noodles and veggies whenever I want an easy meal.

I did make a few slight changes to the recipe. First, 1/3 cup of soy sauce seemed a bit much, so I cut it back by about 2 tablespoons. I omitted the salt and pepper in the recipe (salt AND soy sauce...yikes!) I used maple syrup instead of honey, and canola oil instead of the ambigious "vegetable oil." Of course, I used whole grain noodles also.

Make this! Also, as the name would suggest, the actual noodles of the salad are not crunchy, it is the veggies that are crunchy.

Devils Food Cupcakes with Fudge Frosting

2007-02-10T08:54:00.000-08:00

I couldn't wait until Valentine's Day to make this recipe from the current issue of VegNews. So, I made it last night for dessert. Instead of the suggested Fluffy Frosting, I made Jo Stepanaik's Fudge Frosting which contains no powdered sugar, just chcoclate chips, silken tofu, vanilla and a little maple syrup. By the way, this frosting is amazing! It's so simple, and yet it is very simmilar to that trans-fat filled stuff you buy in the little tubs at the store--thick, creamy and very chocolate-y. You can find the recipe in Jo's book, The Vegan Source Book.

I was surprised to find the cake batter rather thick--more like cookie dough than cake batter. I followed the recipe exactly, however. Because I didn't have cake pans, I made cupcakes instead. The bake time remained essentially the same. The cupcakes themselves were rather dry and crumbly. I also found there wasn't quite enough sugar to balance the bitterness of the cocoa powder. I found that I needed to really slather on the frosting to make them sweet enough.

This is probably the healthiest cake recipe you could make, however. Whole wheat flour, olive oil, no refined sugars, and beets...yes, beets. The root vegetable gives a deep color and flavor which enhances the chocolate quite nicely. I didn't tell Rutiger about the beets, and I don't think he noticed the slightly earthy flavor in the cupcakes.

Overall, I was happy with the outcome of this baking experience. I can't even count the number of times I've tried to make vegan cake and what came out of the oven was a dry, dense, flavorless brick. I think if I were to make this again, I would add more moisture/liquid (possibly apple sauce) and add slightly more sugar, maybe maple syrup. Has anyone out there made this recipe and had different or simmilar results?

3-Bean Chili

2007-02-06T17:54:00.000-08:00

This may sound odd, but I only recently discovered canned lentils. Of course, I knew of canned lentils, but always opted to cook my own. What a world of difference exists between these two methods of using this legume! I found the canned lentils to be tender and creamy, while I was used to the slighly crunchy "uncooked" flavor of my cooked lentils. So, lately, I have been using canned lentils in many dishes, including this wonderful chili recipe. Rutiger and I very much enjoyed this spicy, warming dish with baked sweet potato fries. Corn bread, tortilla chips, or your favorite muffin (sweet or savory) are equally yummy sides.

Ingredients:
* 2 tablespoons olive oil
* 1 medium onion, chopped
* 1 large bell pepper (any color), chopped
* 2 garlic cloves, chopped
* 2 teaspoons good chili powder
* 1 teaspoon ground cumin
* 1/4-1/2 teaspoon cayenne pepper
* black pepper, to taste
* 1/2 teaspoon dried oregano
* 1 (28 oz) can chunky tomato sauce
* 1 (15 oz) can lentils, do not drain
* 1 (15 oz) can red kidney beans, do not drain
* 1 (15 oz) can black beans, do not drain
* 2 tablespoons liquid aminos
In a large soup pot, heat the oil over medium heat. Add the garlic, onion, bell pepper, oregano and spices. Saute until the onion is soft. Stir in the remaining ingredients. Simmer uncovered, until the chili is thickened, stirring every few minutes.

Health Tidbit: Foodborne Illness and Animal Products

2007-02-01T07:35:00.000-08:00

Each week, I will share some of my knowledge of nutrition, health and natural living in the form of what I call "Health Tidbits", similar to what Dr. Furman does on his blog, Disease Proof Your Child.

Over the weekend, my mom attended a large catered business party. Come Monday morning, she came down with what seemed like the stomach flu. As far as I know, there is really no such thing as the "stomach flu" virus--the symptoms of a fever, diarrhea and vomiting are the result of some kind of foodborne microbe, chemical, or contamination of some kind. So, I wanted to share some information on this serious health issue and raise awareness of the current state of food safety in this country.

If you don't already know about the book Conscious Eating by Gabriel Cousens, I highly recommend reading it. In chapter 14, there are several facts about meat eating and the incidence of foodborne pathogens: "It is estimated that approximately one-third of commercial chickens carry salmonella. Most of the one million cases of food poisoning reported yearly are salmonella" (pg 322).

Toxins introduced into the food supply also carry risk for making people ill. According to Cousens, "Because the animals whose flesh is eaten are higher on the ecological chain, there is a higher concentration of radioactive materials...as well as higher amounts of pesticides, fungicides, and many other environmental toxins." He goes on to say, "There are approximately fourteen times more pesticides in flesh foods than in vegetarian produce" (pg 321-322).

I enjoy watching the Food Network to learn new cooking techniques and skills, and even to veganize recipes I see the chefs make. However, I am struck by when people on various shows prepare chicken, they have to go to such lengths as to use a separate cutting board and knife, to be very careful not to touch the raw chicken, and to wash their hands after handling the carcass. Why would you want to eat something that is obviously such a health threat, and could (and probably IS) contaminated? I am completely flabbergasted by this.

The reason I wrote this post is not to convince people reading this to be vegan (because I assume you already are), but to bring attention to this issue of food safety. In our country, most of us are blind consumers. We eat whatever we want, regardless of the consequences to our planet, our children (including unborn babies), our health, and the ultimate fate of the the creatures we eat. Foodborne pathogens represent a kind of karma that has surfaced as a result of many decades of abuse and neglect of health and the quality of our food in this country.

Peanut Butter and Oatmeal Cookies with Cranberries and Raisins

2007-01-27T09:55:00.000-08:00

You HAVE TO make these cookies!! The texture is surprising light with a pleasant spice from the cinnamon and a sweet tang from the cranberry-raisin combination. If you like peanut butter cookies, try this jazzed-up version. (Makes 22-24 medium/large cookies)

Ingredients:
* 1 1/4 cups spelt flour
* 1 cup quick oats
* 1 cup sucanat
* 1/2 cup canola oil
* 1/2 cup natural peanut butter
* 1/4 cup soymilk or nutmilk
* pinch salt
* 1/2 teaspoon ground cinnamon
* 1 teaspoon baking soda
* 1/4 cup dried cranberries
* 1/4 cup raisins
Preheat the oven to 350 degrees F. Line two cookie sheets with parchment paper.

In a large mixing bowl, stir together the flour, oats, salt, cinnamon and baking soda. In a smaller bowl, mix together the oil, peanut butter, sugar and milk. Pour the peanut butter mixture into the dry ingredients and mix well. Stir in the dried fruit.

The cookie dough should be moist, not crumbly. If too dry, add a little bit of soymilk. Form the dough into golfball size balls and place 2 inches apart on the lined cookie sheets. Flatten each dough ball to about 1/3 inch thick.

Bake for 12-13 minutes, until golden around the edges. They will become firm as they cool.

Jerk Tofu, Mon!

2007-01-24T18:35:00.000-08:00

Rutiger recently mentioned wanting jerk tofu. I, never having had anything jerk before (well, maybe all my ex-boyfriends), became intrigued and started searching for a recipe. I found a very good one at Post Punk Kitchen.

Here are the changes I made to the recipe:
* 2 cloves garlic instead of 4
* juice and zest of 1 lime instead of juice of 2 limes and zest of 1 lime
* 2 1/2 tablespoons sucanat plus 2 tablespoons water instead of maple syrup
* 1 1/2 teaspoons dried thyme instead of 1 tablespoon
* 1/4 teaspoon cayenne instead of 1/2 teaspoon
* 1/2 jalapeno instead of 2 (use 2 if you like it really hot!)

The recipe also says to marinade for 1 hour, I marinade mine for over 24 hours. I don't think just an hour marinade is enough to get enough of the flavors into the tofu. I also baked the tofu (375 degrees) instead of pan-frying. One more thing, I spread a little of the marinade on top of each piece of tofu before baking--it created a nice little crust.

I was very pleased with the results. All the flavors really melted together into one rich, robust taste. I wish I had some papaya to serve alongside this, but instead I made my pecan wild rice (see previous post) and a simple spinach salad. I will definitely be making jerk tofu again!

"More Than Meets The Eye" Marinara Sauce

2007-01-23T14:41:00.000-08:00

This sauce is unbelievable! I invented this when, recently, I was reading over the label of my favorite brand of maranara sauce and found sugar as an ingredient! So, to cut out that added sugar, I made sure to include naturally sweet carrots in my homemade sauce. Kale adds extra nutrients and completely blends into the sauce. You can make a double batch so you have yummy pasta sauce anytime!
Ingredients:
* 1 (28 oz) can chunky tomato sauce
* 1 (6 oz) can tomato paste
* 2 medium-size carrots, chopped small
* 1-2 cloves garlic, chopped
* 2 tablespoons olive oil
* 1/2 teaspoon each: dried basil and oregano
* 1 bay leaf
* 1/4 teaspoon salt
* 2 cups kale, chopped small (remove stems)
* 2 cups water

In a large sauce pan, saute the carrot, bay leaf, garlic, salt and herbs in the olive oil. Stir in the tomato paste followed by the tomato sauce, water and kale. Simmer the sauce until the kale is wilted, about 5 minutes. Remove the bay leaf, then puree the sauce in a blender until the kale is finely chopped. You can also use an immersion blender for this.

Super Sunny Granola

2007-01-17T08:53:00.000-08:00

I have been trying to make my own granola probably ever since I got into healthy eating. Needless to say, I never really had any luck. Bland, super-dry, and "cardboard" are all words that come to mind when I think of all my homemade granola ventures. I had all but given up and pretty much accepted the high price tag of good-quality granola until yesterday, when I decided to give it another go. So here it is, The Best Homemade Granola That Ever Was (AKA Super Sunny Granola):
Ingredients:
* 1 cup barley flakes or additional rolled oats
* 2 cups rolled oats (do not use quick oats)
* 1 cup wheat germ
* 1/2 cup oat bran
* 1 cup sunflower seeds
* pinch of salt
* 1/2 teaspoon each: ground cinnamon and dried ground ginger
* 3/4 cup pure maple syrup
* 1/4 cup plus 2 tablespoons powdered soymilk
* 1 teaspoon vanilla extract
* 2 tablespoons canola oil
* 1 cup (or less) raisins or other dried fruit (optional)

Mix together the barley flakes, oats, wheat germ, oat bran, sun seeds and salt in a large mixing bowl. In a smaller bowl, mix together the maple syrup, spices, powdered soymilk, vanilla and canola oil. Pour this mixture over the oat mixture and stir it up well.

Line two baking sheets with parchment paper and divide the granola mixture evenly between them. Spread out the granola in an even layer. Bake at 285 degrees F for 25-30 minutes, stirring every 10 minutes. Bake until the granola is dry and light golden brown. Let cool completely before tossing in the fruit and storing in an airtight container. Makes about 7 cups.

Note: Barley flakes resemble rolled oats--do not use a dry barley cereal resembling Wheaties. You can find barley flakes in the bulk section of natural foods stores.

Spicy Bean, Sweet Potato and Cornbread Bake

2007-01-12T15:47:00.000-08:00

For lunch today, I concocted this "bake" (Rutiger hates the word "casserole") from leftover beans and cornbread muffins. We loved it! Rutiger can not only be picky in the names of foods, but also picky when it comes to our legume friends. But the spicy beans seemed to do it for him. Adjust the spicy factor to your taste.

Ingredients:
* 1-2 large sweet potatoes, peeled and cut into uniform pieces
* 1/2 teaspoon salt
* 1 cup black beans
* 1 cup red kidney beans
* 1/8 teaspoon cayenne pepper
* pinch or two of hot pepper flakes
* 2 tablespoons liquid aminos
* 2 medium size corn muffins (preferably 100% whole grain), crumbled
* 1-2 tablespoons maple syrup, optional
* 1 teaspoon olive oil
Boil the potatoes in a small amount of water with the salt until tender. Meanwhile, mix the beans together with the liquid aminos and spices. Set aside. Lightly oil casserole dish or large loaf pan. When the potatoes are done, drain them and mash them up. Spread the potatoes in the bottom of the pan in an even layer. Top with the bean mixture, followed by the crumbled corn muffins. If you want, drizzle the top of the cornbread with some maple syrup. Bake at 375 degrees F for 20 minutes, until the top is brown. Enjoy!

Walnut Fig Bars

2007-01-01T15:58:00.000-08:00

Try these delicious bars as a fun way to add excitement to packed lunches or just as a tasty, nutritious snack. I like to make a batch of these for a week of easy breakfasts or mid-morning snacks. Dried figs are a good source for iron and calcium as well as fiber.
Ingredients:
* 1 cup rolled oats (quick oats also work)
* 1/2 cup whole grain flour (whole wheat, whole wheat pastry, spelt, barley are all good choices)
* 1/2 teaspoon cinnamon
* 1 teaspoon vanilla
* 1/4 cup canola oil
* 1/3 cup sucanat
* 1/2 cup walnuts, roughly chopped
* 1 1/2 cups dried figs, covered with water and soaked at least 1 hour, until plump and re-hydrated
Preheat the oven to 350 degrees F. Combine the oats, flour, cinnamon, vanilla, oil, and sucanat
in a food processor and pulse just until combined. The mixture should be moist and crumbly; if it is too dry, add a tablespoon or two of oil or water. Transfer half the mixture to a small mixing bowl and mix it with the chopped nuts.

Spread the other half of the oat mixture in the bottom of a 9-by-9 inch baking dish, pressing it down firmly in an even layer. Set aside. Cut the figs in half or quarters and add to the food processor. Pulse until the figs form a thick paste. Spread the fig paste onto the oat crust in an even layer. Top with the remaining oat-walnut mixture, pressing it into the figs gently but firmly. Bake for 15 minutes. Let cool completely before cutting into squares. Enjoy!

Happy New Year!

2006-12-27T17:24:00.000-08:00

OK, I know New Years Eve is still a few days away, but I wanted to share some fun party food ideas that can be made in a snap. I'm not one to go out to the bar, drinking until the ball drops--I'd much rather stay home and prepare some nice healthy foods for a few close friends to help ring in the New Year.
Mini Pizzas
Start with a package of pita bread. If you have the time and patience, cut the bread with a round 4-5 inch buscuit cutter or sharp metal cookie cutter. Otherwise, simply cut the bread into squares with a knife. I like to do a duo of mini pizzas (makes it sound fancy, dosen't it?), making half of them with basil pesto recipe below, and the other half with a simple store-bought pizza sauce and one or two toppings (chose from red onion, chopped bell pepper, soy pepperoni, capers, chopped olives, etc.) Top each pizza with soy cheese. Follow Your Heart is a fantastic brand.
* 1 cup fresh basil leaves
* 3 tablespoons pine nuts
* 1/2 clove garlic
* 3-4 tablespoons olive oil
Blend all ingredients together in a food processor.
Easy Pan-Fried Polenta Discs
You can find prepared polenta in a tube at most grocery stores, usually by the tofu in the refrigerated section near the produce department. Simply slice the polenta into 1/3 inch thick slices and pan fry over medium heat in 3 tablespoons of olive oil, until golden brown and crisp on both sides. Lay them on paper towels to blot off excess oil once they're cooked. Serve as is, or with dipping sauces like marniara sauce, barbeque sauce or even a salsa or chutney.
Simple "cream cheese" Spread with Lemon and Chive
I was so happy to discover non-hydrogenated Tofutti brand soy cream cheese in my local natural foods store. To make a really simple, yummy spread, take one conatiner of cream cheese and mix it with 4 tablespoons minced chive and 2 tablespoons fresh lemon juice. Serve with an assortment of whole-grain crackers.
Mini Fruit Crisps
A fun and healthy sweet treat to serve at parties is individual fruit crisps for your guests to enjoy. Small inexpensive ramekin bowls can be found at most grocery stores or houseware stores. Use any fresh fruit in season (in the winter months, apples and pears are good choices) or you can soak dried cranberries, prunes, raisins or cherries overnight and use them. I have a great crumbly topping recipe in the "two apple recipes..." post. Simply follow the recipe for the apple-cranberry crumble, using any fruit you chose, mixing and matching up to 3 different fruits. Instead of making the whole thing in a large casserole dish, fill each ramekin 2/3 of the way with the fruit mixture, then top with the topping. Place each ramekin on a baking tray and bake at 350 degrees F for about 15 minutes.
Sparkling Cranberry Cocktail
Simply mix 2 parts sparkling water with 1 part cranberry juice and a squeeze of lime in an attractive serving pitcher. Garnish each glass with a lime wedge and/or a few whole cranberries skewered on a toothpick. Cheers!
Veggie Platter
Round the snack bar out with an attractive vegetable platter. I like to use a wide array of colors, textures, and flavors in my veggie platters. Broccoli flowerettes, cauliflower flowerettes, blanched green beans, radishes whole or halved, purple cabbage cut into "chips", celery spears, carrot rounds or sticks, cucumber sticks or rounds are all good choices. Arrange the vegetables around a bowl of homemade dip or store-bought salad dressing. Nasoya brand makes a great "creamy dill" dressing that is reminiscent of ranch dressing--perfect for dipping veggies into. Garnish the bowl of dip or dressing with paprika or fresh parsley. Enjoy!

Christmas Paella

2006-12-26T10:12:00.000-08:00

For Christmas dinner, I thought I'd make something special for my sister and I to enjoy while the rest of the family ate ham. So, I splurged on a $7 packet of saffron, the most expensive spice on earth. I got the recipe here, on the Whole Foods website. I used long-grain brown rice instead of white rice, which bumped the cooking time up to about 40 minutes. The paella was quite good. I would adjust it in a few ways: first, I would leave out the tomaotes; it seemed to overpower the flavor of the saffron. Second, I would have used marinated browned tempeh cubes instead of the lima beans. Or, use both a cut the lima beans from 1 cup to about 1/2 cup. Overall, we really enjoyed this dish, so give it a try!

Pumpkin Chocolate Cookies and The Best Fudge

2006-12-17T13:55:00.000-08:00

I promised more holiday cookie/treat recipes and here they are! The first time I made this fudge was last year at Christmas and boy is it good! In the words of my Grandma, "This is the best fudge I've ever tasted!" That is a huge compliment coming from her--she has been cooking all her life. Although the fudge has peanut butter in it, you really can't taste it; it's more of a secret ingredient to make the fudge rich and creamy. So here it is:
Ingredients:
* 1 cup smooth all-natural peanut butter
* 3/4 cup maple syrup
* 1 cup good-quality dark chocolate chips
* 1 cup walnuts, chopped, optional
Yes. That's it. In order to get the creamiest, smoothest texture possible in the finished fudge, it is important to melt the chocolate chips down first in either a double-boiler or thick-bottomed saucepan. Once the chocolate is melted, turn the heat off and add in the peanut butter and syrup. Stir until well combined. If using nuts, stir them in. Pour the mixture into a non-stick cake pan or casserole dish (you can lightly oil the pan just to make sure the fudge doesn't stick) and spread out in an even layer. Chill in the fridge for several hours until set. Cut into small cubes or squares.

These pumpkin chocolate cookies are moist and tender with a hint of cinnamon and nutmeg--perfect for the Holidays.
Pumpkin Cookies
Ingredients: Makes about 2 dozen cookies
* 1/2 cup non-hydrogenated margarine, softened (Earth Balance is my favorite)
* 1/2 cup plus 3 tablespoons sucanat
* 1 teaspoon vanilla extract
* 1 cup cooked pumpkin (organic canned pumpkin works well)
* 2 1/4 cups plus 2 tablespoons spelt flour or whole wheat pastry flour
* 1 teaspoon ground cinnamon
* 1 teaspoon ground nutmeg
* 1 teaspoon EACH: baking powder and baking soda
* 1 cup chocolate chips or chopped pecans, or both
Line two cookie pans with parchment paper. Preheat oven to 350 degrees F. Combine the margaine with the sugar in a large mixing bowl and cream together until light and fluffy. Mix in the pumpkin and vanilla. In a separate large mixing bowl, combine the dry ingredients and mix well. Add the dry mixture to the pumpkin mixture and stir together. Fold in the nuts and/or chocolate. Drop the batter by the tablespoon onto the lined pans, about 2-3 inches apart. Bake for 15-16 minutes.

One more thing--the newest issue of VegNews has two great-looking holiday sweet treat recipes--Cranberry Ginger & Pistachio Biscotti and a Jeweled Chocolate Bark. I will be making the Biscotti recipe and will let you all know how it turns out. I've never eaten or cooked biscotti, so it should be an interesting experience for me. Have any of you tasted/made biscotti?

Sweet and Hot Walnuts

2006-12-14T07:56:00.000-08:00

I can't believe Christmas is a little over a week away! Something I love to do for Christmas is make a huge batch of treats to give as gifts to family and friends. So, for the next week or so, I will share my favorite recipes for things like cookies and fudge so that you, too, can share healthy vegan holiday treats with those you love.
I invented this Sweet and Hot Walnuts recipe as something to spice up my holiday gift basket. I promise, you will quickly become addicted to this sweet and spicy treat! Walnuts are the perfect nut to use for this-- all the crevices hold the spicy sugar mixture beautifully!
Ingredients: (you can expand this recipe to make as much as you need)
* 2 cups raw walnuts
* 1/4 cup sucanat
* 2 tablespoons pure maple syrup
* 2 tablespoons canola oil, safflower oil or melted non-hydrogenated margarine
* 1/8 teaspoon cinnamon
* 1/8 teaspoon cayenne pepper
Lay the walnuts in a single layer on a parchment paper-covered baking sheet. Heat the oven to 300 degrees F and toast the nuts just until they begin to turn golden, about 4-5 minutes. Remove them from the oven. In a small bowl, mix the remaining ingredients together then add the toasted nuts. Mix well. Return this mixture to the baking sheet and bake about 6-7 minutes, until you can smell the sugar and cinnamon. Keep a close eye on them, as they will burn quickly and easily. Cool before eating.

Veggie-Bean Soup

2006-12-11T09:13:00.000-08:00

Mmmmm...there's nothing like a rich, hearty bowl of soup on a cold winter's day. This soup is packed with nutrition and if you add the pasta, it's really a meal-in-one. It may seem like there's a lot of ingredients, but they're all pretty basic--most of which you probably already have in your pantry.
Ingredients (makes about 6-7 servings):
* 2 tablespoons olive oil
* 1 or 2 large garlic cloves, chopped
* 1 medium onion, chopped
* 2 ribs celery, chopped
* 1 large carrot, cut into half-moons
* 1 bay leaf
* 1/2 teaspoon dried basil
* 2 tablespoons tomato paste
* 1 28-OZ can diced tomatoes
* 2 tablespoons liquid aminos
* 1 1/2 cups cooked whole grain pasta (optional)
* 2 cups water
* 1 can (15-OZ) red kidney beans, drained
* 1 can (15-OZ) great northern white beans, drained
* 1/2 cup each: frozen corn, green beans and peas
* Black pepper, to taste
* dash of cayenne pepper, optional
* 2 tablespoons chopped fresh parsley
Begin by heating the oil over medium flame in a large soup pot. Add in the onions, garlic, celery, carrot, bay leaf and dried basil. Saute for a few minutes. Add in the tomato paste to the pot and stir well until it is combined with the other ingredients. Next, stir in the diced tomatoes, aminos, water, and beans. Cover the pot, bring to a simmer and cook over med/low heat for about 20 minutes. Add the green beans and cook another 5 minutes, then add the remaining ingredients and cook 2-3 more minutes. Remove bay leaf before serving. Serve with corn bread, whole grain muffins, or your favorite bread.

The Best Tofu-Egg Salad

2006-12-06T09:38:00.000-08:00

My local natural foods store makes the most delicious eggless tofu salad, but it's usually pretty expensive. So, I created a recipe that is almost identical and just as tasty. I love this salad for lunch--its filling and full of protein. What I like to do is make it the night before and let it sit in the fridge until I'm ready for lunch the next day. Not only does the flavor intensify, but so does the natural yellow color as the turmeric and paprika saturate the tofu.
Ingredients:
* 1 block of firm tofu, drained, blotted dry, and cut into cubes
* 1/4 cup lemon-tahini dressing (from my "Fruits, Veggies, and Dips, Oh My!" post), or soy mayo
* 1 or 2 green onions, chopped small
* 1 small garilc clove, finely chopped, optional
* 1 small carrot, finely diced (optional, but adds extra nutrition)
* 1 or 2 tablespoons nutritional yeast
* pinch of salt, or to taste
* black pepper, to taste
* 1/2 teaspoon ground turmeric
* 1/2 teaspoon sweet paprika
* dash cayenne pepper
* a few pinches dried dill weed
Begin by mashing the tofu cubes with a fork or potato masher, leaving some small chunks. Add in the remaining ingredients and mix very well. Serve stuffed in a pita pocket with lettuce or spinach, tomato, cucumber, etc, with whole grain crackers, on whole grain bread, or on a bed of fresh greens.

Two Apple Recipes, CSA, and a Word About Flax

2006-11-30T06:29:00.000-08:00

I hope everyone had a wonderful Thanksgiving holiday. I'm back to share two recipes I've invented over the holiday. But before I get into that, I wanted to spread the word about CSA or, Community Supported Agriculture. My mom and I are joining a CSA after a spokesman came to her place of work and held a lecture on it. I'm so excited! To join, you pay a fee straight away ($200-$300, usually) to the participating CSA farm of your chosing and from May to October you recieve weekly bounty of fresh, organic fruits, herbs and veggies. How cool is that?

Apple Cranberry Crumble
Ingredients for the topping:
* 1 cup whole grain flour
* 1/2 cup walnuts
* 1/2 teaspoon cinnamon
* 1/3 cup sucanat
* 1 teaspoon vanilla
* 1/4 cup margarine (Earth Balance is best), divided into small chunks
Ingredients for the filling:
* 2/3 cup dried cranberries, soaked in water 30 minutes or overnight
* 4-5 apples, cored and sliced (do not peel!)
* 1 teaspoon vanilla
* 1/2 teaspoon cinnamon
* 1/4 cup sucanat
* 2 teaspoons lemon juice
Begin by putting all the filling ingredients EXCEPT the margarine in a food processor. Buzz until the walnuts are chopped. Add in the margarine chunks and buzz again briefly until the topping is slightly crumbly. In a large mixing bowl, combine all the filling ingredients and toss to combine, then lay this mixture out evenly in a baking dish. Pour the topping mixture on the apples and spread evenly. Bake at 350 degrees F for 25 minutes. Keep an eye out and make sure the topping doesn't burn.

Apple-Flax Breakfast Delight
This recipe was concieved the other day when I was thinking of new ways to eat the oh-so nutritious Flax Seed. It is important to not heat these tender little guys--the omega-3 fats will be destroyed will oxidize and cause free-radical damage in your body.
Ingredients:
* 1 apple, cored and sliced (do not peel)
* pinch of cinnamon
* 1 heaping tablespoon ground flax seeds
* raisins
Place the apple in a food processor and buzz for just a few seconds until the apple is finely chopped. Transfer the apple to a serving bowl and toss with the rest of the ingredients. Enjoy!

Countdown to Thanksgiving

2006-11-21T07:34:00.000-08:00

"When we are ready to listen with our heart, we are transformed." -James Levin
Thanksgiving is just a few days away, so I wanted to tell you all about Farm Sanctuary's Adopt-a-Turkey project. As much joy Thanksgiving brings me (getting together with family, lots of yummy food) I also feel very sad in the days leading up to the holiday, thinking of all the turkeys being slaughtered for so many millions of tables--not to mention having to watch people pick at the half-butchered carcass come dinner time. Please visit Farm Sanctuary's website and for just $20, you can sponsor a rescued turkey to ensure he/she can live out life in peace at this wonderful sanctuary.

Fruits, Veggies and Dips...Oh My!

2006-11-18T07:40:00.000-08:00

Lately, I've been trying to devise more exciting ways to liven up the fruits and veggies I eat everyday. Even though I'm all into health and nutrition, I still get bored with the everyday dinner side-salad and piece of fruit for breakfast. One day, while paging through Nava Atlas's wonderful cookbook, The Vegetarian Family Cookbook I discovered her idea on serving a veggie platter with dinner as an alternative to a salad. That very night for dinner, I whipped up a colorful plate of cut veggies for Rutiger and I and my very own Tahini Dip With Lemon and Dill:
* 1/2 cup tahini
* 1/3 cup water (or less, depending on how thick your tahini is)
* 3-4 tablespoons fresh lemon juice
* 1/4 teaspoon dried dill (you can also use fresh, of course)
* salt, to taste
* chopped parsley and paprika, for garnish, optional
In a blender or food processor, combine the tahini and lemon juice. Blend until quite thick--the tahini seizes up when mixed with the acid. Pour in the water and blend again until smooth and creamy. Mix in the dill and salt and pour into a small serving bowl. Sprinkle the dip with paprika and parsley. TIP: if the tahini dip tastes bitter, refrigerate overnight to let the bitterness mellow and combine with the flavors of the lemon and dill.

Then, this morning, while looking through the newest issue of VegNews, I came across a sweet dip for fruit made from cashew butter and soy yogurt. Yum! I just happened to have all 5 ingredients the recipe called for, so I made it to dip pear chunks into. You can also serve it with bite-size bagel pieces, a wide array of fruits and veggies, or even crackers. Delightfully delicious!

Tempeh, Pineapple and Green Pepper Stir-Fry w/ Sweet and Spicy Glaze

2006-11-14T17:50:00.000-08:00

I invented this recipe as a way to use up some leftover kebob ingredients. Pineapple and green pepper are two of my favorite combinations (when are they coming out with that flavor ice cream, anyway?) throw in some tempeh, and you can forget about it. Yum! This makes about two or three servings; you can increase the yield as needed.
Ingredients:
* 1 cup tempeh, plain or marinated, cut into bite-size cubes
* 1 green bell pepper, cut into bite-size pieces
* 1 cup fresh pineapple, cut into bite-size chunks
* 2 teaspoons olive oil or canola oil
For the glaze:
* 1 tablespoon orange juice concentrate
* 1 teaspoon fresh ginger, minced
* 1 garlic clove, minced
* pinch of red pepper flakes, or to taste
* 1 tablespoon Braggs or lite soy sauce
* 1/3 cup water
* 1/4 teaspoon cornstarch or arrowroot powder
Heat the oil in a large saute pan over medium-low heat. Add the tempeh and cook (without stirring) on at least two sides until starting to turn golden brown, about 5 minutes. Add in the green pepper and pineapple and cook another 10 minutes, until the sides are browned and pineapple is caramelized. Meanwhile, mix all the glaze ingredients together in a small bowl. When the tempeh, pineapple and pepper are cooked through, add the glaze. Stir almost continually until the glaze is thickened and shiny, about 4 minutes. Serve over rice or quinoa.

Ina turns to The Dark Side

2006-11-13T06:44:00.000-08:00

So, there I was, watching The Barefoot Contessa on the Food Network and what do you know, but Ina Garten makes these amazing roasted red peppers with basil oil. Now, if you're not familiar with Ina and her show, you may be wondering what the big deal is. Well, the vast majority of what she cooks on the show is full of eggs, dairy, and various dead animal parts--often, all three in the same recipe. However, she has made the rare healthy vegan dish and let me tell you, when she does, it is truly magnificent. So I made this recipe and it is divine--absolutely delicious, beautiful, and luscious, and I suggest all of you reading make it too.

Sweet Cinnamon Strips

2006-11-07T17:45:00.000-08:00

I invented this simple recipe the other day when I just had to have something sweet after dinner. It's so easy and quick, you could even make it for a snack or to throw in your lunch. Here's an idea: make these as a delicious add-on to a little bowl of vanilla soy ice cream. Yum! By the way, I like using brown rice tortillas for this purpose, as they are light, sweet and when they bake they become crispy and slightly flaky.
Ingredients:
* 1 brown rice tortilla
* 2 tablespoons Earth Balance margarine, melted
* 1 1/2 tablespoons sucanat or other brown sugar
* 3/4 teaspoon ground cinnamon
Cut the tortilla into 2 inch strips. Lay the tortilla strips on a baking sheet. Mix the melted margarine with the cinnamon and sugar. Spread the sugar mixture onto the tortilla strips, being careful not to get too much onto the baking sheet. Bake for about 5-6 minutes at 350 degrees F, until the strips are crisp and the sugar is bubbly. Keep a close eye on them, as the sugar will burn easily. Cool at room temp for a minute or so until eating or sticking into your ice cream. As a variation, you can cut the tortilla into fun shapes with a cookie cutter and follow the recipe as usual. Enjoy!

Kale and White Bean Sauce with Sundried Tomatoes

2006-11-01T16:37:00.000-08:00

"We will feel nourished by food when the negative thoughts which determine who we are-or aren't-are dissolved...Eating then becomes filled with love and joy and the body and mind become lighter and happier." --Gabriel Cousens in his book Conscious Eating
Recently, I've been trying to think of ways to add more leafy greens into my diet--instead of the basic side dish of sauteed greens with garlic and olive oil. A sauce seems the perfect way to blend something really healthy and nutritious into other more...tasty ingredients. So here it is, a beautiful red and green sauce that is lovely over pasta. To me, it is a meal in one: whole grain, veggie and protein. Hey, I bet if I can get Rutiger to eat this (who can be picky, especially when it comes to kale), any kid who won't eat their veggies will eat it too.
Ingredients:
* 4 cups kale, washed, stems removed and roughly chopped
* 1/4 cup water
* 2 cloves garlic, chopped
* 2 teaspoons olive oil
* 2 tablespoons pine nuts
* 1 cup cooked great northern white beans
* 1 tablespoon lemon juice
* 1/2 teaspoon dried Italian herb blend
* 1/4 cup sundried tomatoes, preferably ones packed in olive oil and herbs
* Salt and black pepper to taste
In a skillet with a lid, heat the kale and water over medium heat, until it starts to shrink down in size. Add in the garlic and oil, stir well, turn heat down slightly, cover, and steam the kale for about 8 minutes until tender. Meanwhile, combine the beans with the pine nuts and lemon juice in a food processor and blend until smooth. Add in the cooked kale, herbs, salt and pepper and blend again until smooth. Transfer this mixture into a sauce pan and heat over medium. Add in the chopped tomatoes and heat through. Serve over whole grain spiral pasta and enjoy!

Wild Rice and Sage Stuffed Squash

2006-10-29T05:48:00.000-08:00

In celebration of my mom's birthday, I made this fancy stuffed squash. Ok, it's not that fancy, but it is a little time-consuming, but really lets the person you're making it for know you care. The time spent cooking it is well worth it. In all honesty, the reason I made this was not only just to give my mom a yummy, healthy birthday dinner, but also to try out a new recipe for Thanksgiving. Let's hear it for ulterior motives.
Ingredients for the best stuffed squash you can make:
* 2 medium-size acorn squashes, cut in half lengthwise and seeds and fibers scooped out. Pierce the outer skin once or twice with a knife to let steam escape. before cutting your squashes, make sure to wash the outside with warm soap and water.
* 1/2 cup wild rice, rinsed
* 1 1/2 cups water or stock
* 3 slices whole grain bread, toasted and buzzed in the food processor
* 1 generous teaspoon ground sage
* a couple pinches dried rosemary, crumbled
* a couple pinches dried marjoram
* 2 celery ribs, cut into small pieces
* 4 medium-size mushrooms, chopped
* 2 cloves garlic, minced
* 1 small onion, chopped
* 1 tablespoon Earth Balance margarine or olive oil
* handful toasted pecans, chopped
* small handful dried cranberries
* black pepper, to taste
* 1 or 2 tablespoons liquid aminos
Start by combining the wild rice and the water or stock in a saucepan. Cover and bring to a boil, then reduce heat to low and simmer 50 minutes to 1 hour. While the rice is cooking, put the squashes cut side- down on a lightly oiled baking pan. Bake at 350 degrees F for about 35-40 minutes, just until they are tender. Do not over cook the squash, as it needs to hold its shape. Meanwhile, saute the onions, garlic, mushrooms, and celery in the margarine for a couple minutes. Combine this cooked onion mixture with the breadcrumbs, pecans, black pepper, aminos and herbs and stir. When the rice is done, stir it into the breadcrumb mixture as well. Fill the cooked squashes with the stuffing, cover with some foil to hold in the moisture, and bake another 10-15 minutes, until heated through.

Mushroom Barley Soup

2006-10-27T06:09:00.000-07:00

">If everyone were to take responsibility for their own lives, we would have a completely different world." --James Levin in A Celebration of Wellness
Several months ago, when out to dinner with Rutiger and his family at a veg-friendly diner, I ordered the most amazing mushroom barley soup. I finally got around to re-creating it and I think my version is pretty darn close--rich and very flavorful, perfect for these cold autumn days. Although mushrooms contain lots of water, they are also quite nutritous. Iron, selenium, protein and the B vitamins are what you can look forward to in most mushrooms--besides the plain old white button mushrooms, which lack most nutrients.
Ingredients:
* 1/3 cup uncooked barley, rinsed
* 1 cup mushroom or "beef" style stock
Combine these ingredients in a saucepan, cover, bring to a boil. Reduse heat to low and simmer about 30 minutes, until the barley has absorbed the liquid but is still slightly firm. Meanwhile...
* 2 celery ribs, preferably with the leaves, cut into small bits
*2 tablespoons olive oil
* one 8-OZ container baby portabella mushrooms, de-stemmed, cleaned and cut into small bits
* 1 garlic clove, minced
* plenty of black pepper
* 1/4 cup dry red wine
* 3 cups mushroom or "beef" style stock
* 1 cup water or additional stock
* 1 tablespoon Braggs, or to taste (depending on how salty the stock is)
Heat the oil in a medium-size soup pot or saucepan over medium heat. Add the celery and mushrooms and cook until the mushrooms have reduced in size and given off some liquid, about 5-7 minutes. Add in the minced garlic and cook another minute. Season with black pepper and add the wine. Simmer for 2-3 minutes. Add the remaining ingredients including the cooked barley. Bring to a simmer and cook over medium heat, uncovered, for 10-15 minutes. Adjust the Braggs and black pepper seasonings as necessary. Enjoy! Makes about 5 servings.

The Well-Stocked Natural-Foods Pantry

2006-10-22T17:04:00.000-07:00

I have found over the years that cooking healthy meals is much, much easier (not that it is difficult) when you have a few basic healthy, mostly inexpensive, staples around the kitchen at most times. Here's just a short list of things I like to have around:
Dry Goods:
* Oats *whole wheat pastry flour *spelt flour *sucanat *wild rice *brown rice * Quinoa *kasha (roasted buckwheat) *millet *sunflower seeds *raw almonds *raw cashews *pumpkin seeds *whole grain pastas *soba noodles *dry cereal and granola *dry lentils (brown and orange) *raisins *dried plums
Canned Goods:
*beans (kidney, black, garbanzo, refried)
Seasonings and Oils:
*extra-virgin olive oil *organic canola oil *rice vinegar *balsamic vinegar *red wine vinegar *nutritional yeast *bragg liquid aminos *pure maple syrup *numerous different dried herbs and spices in small amounts (cinnamon, curry powder, cayenne, oregano, chili powder, crushed red pepper, basil, marjoram, paprika, turmeric, ginger, bay leaf, rosemary, etc)*sea salt *black pepper *vanilla extract
Refrigerated and frozen foods:
*tempeh and tofu *fruit and veggie juices *natural peanut butter *almond and/or soy milk *sprouted grain bread *ground flax seeds *frozen fruit and veggies like peaches, blueberries, peas, corn, green beans, edamame, etc.
Fresh Fruit and Vegetables--these vary by the season:
* potatoes (white and sweet) *broccoli *Brussels sprouts *lettuce/greens *carrots *avocados *tomatoes *oranges *apples *bananas *grapefruit *kiwi *pears *lemons *squashes *onions *garlic *fresh ginger
Misc:
*green tea *herbal teas *barley grass juice powder

My Favorite Sammich

2006-10-21T08:48:00.000-07:00

Moby and Kelly might think the Pan Bagna is the ultimate sandwich, but my grilled artichoke- spread sandwich is the best-- in my eyes, at least. So there I was, one day, watching the Food Network when all of a sudden, I got a mean craving for a grilled cheese sandwich. Being the creative, immaginative girl that I am, I invented this artichoke spread, slathered it on some multi-grain bread, grilled it, and The Best Sandwich That Ever Was, was born. Here's how you can experience sandwich bliss:
Ingredients for the spread:
* one 12 OZ block firm tofu (do not use silken), patted dry and cut into rough cubes
* one 7.5 OZ jar marinated artichoke hearts, drained of most of the liquid
* 3-4 tablespoons fresh lemon juice
* 1 tablespoon olive oil
* 1 small garlic clove
* 2 tablespoons pine nuts (optional)
* Salt, to taste
In a food processor, combine the artichoke hearts, garlic, pine nuts, and lemon juice and buzz until smooth. Add in the tofu cubes and olive oil and process again until smooth and creamy. If you have time and can control yourself, let this spread chill in the fridge for at least and hour, to let the flavors absorb into the tofu. Once this has happened, spread a little Earth Balance margarine on one side of two slices of sourdough bread, then on the other side, spread on your artichoke mixture. You can also add slices of tomato, greens, roasted red pepper, or any other veggie on top of the artichoke spread, if you want. Finally, grill the sandwich in a pan over medium flame until golden brown. I like to press the sandwich down with a saucepan lid (like a panini) while it is cooking.

Ginger-Seasme-Lime Tofu

2006-10-18T07:21:00.000-07:00

Several years ago, I used to get the most amazing packaged lime-seasme tofu at the natural foods store--you know, the kind that comes already marinated, cooked and ready to go. They have since stopped carrying it and I long for that tofu with the little package of dipping sauce...so I invented my own recipe. The marinade for this tofu is simmilar to the sauce in the spicy soba noodle post, but not quite the same. In fact, I used the leftovers from this recipe in the noodles and it was quite tasty. Serve this as the main dish along with maybe some broccoli and rice for a yummy, light dinner. Don't forget the chopsticks!
Ingredients:
* 2 tablespoons tahini
* 3 tablespoons fresh lime juice (about the juice of one juicy lime)
* 1 tablespoon roughly chopped fresh ginger
* 1-2 garlic cloves, pressed
* 1 teaspoon seasme oil
* 3 tablespoons liquid aminos or soy sauce
* cayenne pepper to taste
* 1/2 cup water
* 1 block firm tofu, cut into 1/2-inch thick squares or triangles
Wisk all the ingredients (except for the tofu) together in a large, shallow dish and lay down the tofu in a single layer in this marinade. Keep in the fridge for about 6-8 hours, carefully tilting the dish every now and again to stir up the marinade and re-coat the tofu with all the flavors. When the tofu is marinated, gently remove it from the dish. Pre-heat a large skillet or fry pan over medium heat and add about 1 tablespoon of canola or peanut oil. When the pan in nice and warm, add the tofu and cook about 3-5 minutes on each side, until crispy. Sprinkle with some white and/or black seasme seeds, if you wish.

Shepherd's Pie

2006-10-12T17:15:00.000-07:00

This is something my dad would make quite frequently and was always really good. Now that I'm vegan and do my cooking for myself, I wanted to re-create this childhood favorite to suit my new tastes. If you've never savored this dish, I can sum it up by saying it is a layer of vegetables in a sauce covered with mashed potatoes and baked in a casserole. Don't say the word "casserole" with Rutiger in hearing range; he will pretend to be sick and say the word as if he's dying. Although I will never get him to taste this creation, you all should give it a try. Although it is a bit time extensive, the results--a warm and hearty one-dish meal-- are worth it.
Ingredients:
* 1/2 cup uncooked brown lentils, picked through and rinsed
* 1 1/4 cup water
* 1 cup frozen green beans, thawed
* 1 cup frozen corn, thawed
* 3/4 cup frozen peas, thawed
* 2-3 carrots, cut into small chunks
* 1 packet "chicken" gravy mix
* 1/2 teaspoon each: dried thyme, dried rosemary, and dried marjoram
* salt (or liquid aminos) and pepper to taste
For the potato topping:
* 4 medium-size russet potatoes, baked whole or peeled (or steamed) and boiled until tender.
* 1/2 cup unsweetened soy or almond milk, warmed
* 2 tablespoons nutritional yeast
* salt and pepper to taste
* 1 tablespoon olive oil or non-hydrogenated margarine
* 2 tablespoons fresh chives, chopped
Start by combining the lentils and water in a pot and bring to a boil. Reduce heat and simmer, covered, about 1 hour until the lentils are tender. Meanwhile, mash the potatoes with rest of the topping ingredients and set aside. When the lentils are cooked, combine them with the veggies. Next, prepare the gravy according to the package directions and mix in the dried herbs and seasonings. Mix the prepared gravy with the vegetables and lentils and spread in the bottom of a casserole dish, then top with the potatoes. Sprinkle the top of the potatoes with some olive oil, nutritional yeast and paprika. Bake at 350 degrees F for 35 minutes, until the top of the potatoes are golden.

Spicy Soba Noodles w/ Peanut Sauce and Broccoli

2006-10-10T09:43:00.000-07:00

This recipe was inspired by my favorite thing to get at Noodles & Company: spicy Indonesian peanut saute. I made it healthier, but still really yummy. It took me several attempts to perfect it, but it was worth it. This recipe makes 1 serving, but you can easily expand it to however much you need.
Here's how to make this super tasty and quick dish:
* 1 cup or so cooked soba buckwheat noodles
* 1/2 cup or so of lightly steamed broccoli
for the sauce:
* 1-2 tablespoons fresh lime juice
* 1 1/2 teaspoons natural peanut butter
* 1/2 clove garlic, minced
* 1/2 teaspoon fresh ginger, minced
* 3/4 teaspoon liquid aminos or light soy sauce (or to taste)
* cayenne pepper, to taste
* 1/4 cup cold water
* 1/4 teaspoon corn starch or arrowroot (optional if you like more of a liquidy sauce)
Wisk all the sauce ingredients togther in a small bowl. Add to a small sauce pan and heat over medium and stir until the sauce begins to thicken (if you use the thickener). Turn the heat down to low and add in the noodles and broccoli. Heat through, then serve immediately. Enjoy! The sauce is also good over just plain broccoli, other veggies, or rice.

The Best French Toast (with blueberry syrup)

2006-10-07T07:40:00.000-07:00

What better way to start a Saturday than making an extra-special breakfast? French toast is by far, the easiest, quickest and yummiest breakfast food you can cook-- in my opinion, at least. I have spent many years perfecting this recipe, and trust me--it's good!
* 6 slices of sturdy whole grain bread (sprouted grain bread works perfectly)
* 1 cup vanilla soy or almond milk (or you can add 1/2 teaspoon vanilla extract to the mixture)
* 1 teaspoon cinnamon
* 1 tablespoon nutritional yeast (really yummy--gives it a rich flavor)
* 1 tablespoon flour
Start by heating a large pan over medium heat and spreading a little canola oil in the bottom. Wisk everything but the bread together in a shallow bowl. When the pan is hot, dip (don't soak) the slices of bread in the mixture on both sides and lay on the hot pan. Cook until golden on both sides. Please Note: the secret to really good French toast is not whether or not there is eggs is the batter, but whether or not you move the bread around while it is cooking. For heaven's sake, leave the bread alone until it is ready to flip!

To make the extra-special syrup to go with your extra-special breakfast (if you can't multi-task, I suggest doing this either before or after you make the toast) combine 1/3 cup thawed blueberries (or any other fruit beside bananas) and 1/3 cup pure maple syrup in a blender and blend until smooth. If you want, you can heat it gently before pouring over your French toast.

To finish all this off, I like to put some Earth Balance margarine and a little extra nutiritional yeast over the top along with the syrup.

Pan Bagna

2006-10-06T17:17:00.000-07:00

Don't ask me what the words "Pan Bagna" mean--all I know is that it is the name of a delicious sandwich, the recipe of which you can find in Moby's book, Teany Book. Although every one of the recipes in the book look amazing and all of which I intent to make at some point, this one really sparked my interest. Probably because of the hyped-up paragraph leading up to the actual recipe, claiming this is the sandwich I was born to make and eat.

I do have one note of caution if you decide to make this sandwich--and you must--use the olive tapanade sparingly. I am not ashamed to admit I had never tasted olive tapanade before making this, and I must say, it is amazing. My point is, although it is wonderfully tasty, a little goes a long way! I slathered it on my sandwich rather thickly and it ended up over-powering the rest of the ingredients with its salty-garlicy pungetness. Also, the book gives a specific order to lay on the veggies and you will be well-advised to follow the order.

Roasted Beet Soup

2006-10-04T11:40:00.000-07:00

After watching a recent episode of Food 911 with Tyler Florence, my interest in beets has been sparked. He made Russian Roasted Beet Borscht for this guy who had adopted kids from Russia. A very sweet story indeed. Anyway, the recipe wasn't quite vegan, not to mention it makes enough for a whole bunch of beet-lovin fools. So I changed a few things around to make it 1.) even healthier 2.) vegan and 3.) a smaller batch. It is deeelicious and very good if you make it a day ahead of time to let the flavors intensify. Not to mention the color is absolutely beautiful. Enjoy! **PS. remember to leave the skin on both the beets and the apple--there is some good nutrition lurking in these peels!
Ingredients:
* 4-5 small beets, leaves removed, scrubbed well and skin left ON
* 1 tablespoon olive oil
* black pepper
* a few pinches dried thyme
Combine these ingredients in a packet of aluminum foil and bake at 350 degrees for about 50 minutes, until a knife is easily inserted into the beets. Meanwhile...
* 1 small onion, chopped
* 1 garlic clove, chopped
* 1 large carrot, chopped
* 1/2 small green apple, cut into cubes and skin left on
* 2 teaspoons olive oil
* 3 cups good-tasting vegetable stock
* 1 tablespoon red wine vinegar
* 1 tablespoon maple syrup or brown rice syrup
* Salt and black pepper to taste
combine the remaining oil, onion, carrot, apple and garlic in a large sauce pan and cook just a few minutes over medium. Add in the stock, vinegar, and syrup and bring to a simmer. Cook until the veggies are tender, about 10 minutes. When the beets are done, unwrap them and let cool enough to handle. Cut them into small chunks and add into the soup. Pour the drippings in the foil from the beets into the soup as well. If you have a immersion stick blender, blend the soup until smooth--otherwise, blend in a blender. Season to taste. Makes about 4 servings.

I Heart Teany

2006-10-02T11:54:00.000-07:00

I recently got Teany Book for a steal at the Bargain Book Barn (ok, that's not really what its called but I wanted to alliterate) and I love it! I suggest everyone get this book. As the cover says, it has everything--vegan food, tea, romance, stories, and cartoons. The stories and antics inside are very cute and funny as are all the little pictures of Moby and Kelly doing silly things like pretending to be hip-hop stars and kissing tea robots. Check out the "flip-book" style cartoon in the bottom right corner of the book too! Did I mention Teany Book is also filled with wonderful recipes and beautiful food pictures? You will definitely be seeing what I cook out of this book, so stay tuned.

Cranberry Pecan Wild Rice

2006-09-28T07:59:00.000-07:00

This creation was inspired by one of my favorite things to get around Thanksgiving time at my local natural food store--their cranberry pecan rice. It's so yummy and simple and reminds me of the holidays. Now that it's autumn, I thought it would be perfect to make myself. So here's how to make it:
* 1 cup uncooked wild rice
* 3 cups water
* 2 green onions chopped
* 1/3 cup dried cranberries
* 1/3 cup toasted pecans, roughly chopped
* salt and black pepper to taste
Rinse the rice thoroughly, then add it to a medium-size sauce pan along with 3 cups of water. Put the lid on and bring to a boil, then lower the heat to low and simmer for 50 minutes to 1 hour, until the water is absorbed and rice is tender. Stir in the remaining ingredients and serve chilled or at room temperature. Of course, you can adjust the onion, pecans and cranberry amounts to your liking, as well as expand it to make as much as you need.

Vegetable Garbanzo Curry

2006-09-19T20:44:00.000-07:00

On chilly autumn days, Rutiger and I crave warm, rich, hearty vegetable curry. Turmeric, a component of the curry powder is a powerful anti-cancer herb, and tastes heavenly to boot. You can add any veggies you want (I usually add sweet potato but was out this time) in addition to tofu or tempeh if you so desire. This recipe makes about 4-5 good servings, so scale it down if you are cooking for one, unless you want lots of leftovers. Enjoy!
* 2 cloves garlic, minced
* 1 tablespoon olive oil
* 1 1/2-2 teaspoons curry powder
* 1 teaspoon turmeric
* several pinches cayenne pepper
* 1-15 oz can coconut milk
* 1 small head cauliflower, cut into large florettes
* 2 large carrots, scrubbed and cut into moons
* 1 medium sweet potato, cut into bite-size chunks
* handful of green beans, fresh or frozen
* 1 cup cooked garbanzo beans
* Liquid aminos or salt, to taste
* Cooked brown or Basmati rice, optional
Begin by cooking the garlic in the olive oil in a large skillet over medium heat just for about 30 seconds. Add in the spices and stir around. Next, add the cauliflower, potato, and carrots and stir to coat the veggies in the wonderful spices. Pour in the coconut milk and stir. Put a lid on the pan and bring all this fabulousness to a strong simmer. Lower the heat and simmer for about 15-20 minutes, until the veggies are tender, gently stirring occasionally. Add in the remaining ingredients and simmer another 5 minutes. Serve over rice if you wish.

Chocolate Mousse Pie

2006-09-14T08:25:00.000-07:00

Oh my goodness...this chocolate mousse pie is absolutely the most fantastic dessert to ever pass my lips. It is ridiculously smooth, creamy and rich without being too sweet. Don't tell anyone that it's made with tofu until they finish eating it, they'll never believe you! You have to make this--it really couldn't be easier or more tasty.
* 1 package extra-firm silken tofu
* 1 teaspoon vanilla extract
* 1 cup plus 2 tablespoons high-quality vegan chocolate chips (I use Belgian dark--sooo creamy and yummy)
* Pie shell (graham cracker or cookie), optional
* toppings/garnishes: Tofu whipped cream, berries, fruit, chocolate chips or shavings, edible flowers, etc. Optional
First, put the tofu and vanilla in a blender or food processor and blend until creamy, scraping down the sides as needed. Then, melt the chocolate in the microwave or in a double-boiler. Add melted chocolate to the food processor with the tofu and blend until it reaches an even light-brown color. You can either pour this into a pie crust OR fill pretty little bowls or glasses with the mousse. Either way, add desired garnishes and chill until cool and set, about 20 minutes.

Goji Berries!

2006-09-06T16:42:00.000-07:00

I was very elated to see Goji Berries in the bulk section at the natural foods store on my most recent shopping trip. I have been hearing a lot about them lately and really wanted to try them. These special little dried berries pack a nutritious punch. Check out Nature's First Law to learn more about this superfood. They taste slightly bitter and a little sweet/fruity as well as very earthy. Give Goji berries a chance!

A Celebration Dinner

2006-09-05T10:36:00.000-07:00

To celebrate my sister moving into her first apartment, we made this meal together for our family. On the left, we have some yummy curry couscous- stuffed peppers. Black beans and a green salad round out this dinner in a most delicious way. The makings for the couscous was inspired by the recipe for "fruited couscous" from Nava Atlas's wonderful book, The Vegetarian Family Cookbook. I changed it slightly so I could publish it here:
You'll need:
* 3-5 medium or large size bell peppers, any color (try to get ones with relatively flat bottoms)
* About 2 cups cooked whole wheat couscous
* 2 tablespoons olive oil
* 1/2 cup minced onion
* 1/2 cup chopped apple, peeled
* handful of raisins
* handful of dried apricots, chopped in small pieces
* 1 teaspoon curry powder
* orange juice, as needed to moisten
* handful of almonds, roughly chopped
* salt, to taste
Begin by heating the olive oil over medium heat in a small saute pan. Add the onion and cook until it is soft. Meanwhile, slice the tops off the peppers and scoop out the seeds. Don't throw away the tops. Next, mix together the remaining ingredients, including the cooked onion, in a large mixing bowl. Add enough orange juice to moisten the mixture, about 4 tablespoons to 1/4 cup. Fill the peppers with the couscous, almost to the top. Replace the tops on the peppers and place them in a baking dish. Add about 3 tablespoons of water in the bottom of the dish and cover with foil. Bake at 350 degrees F for 25-30 minutes, until the peppers are tender.
My Favorite Black Beans:
These beans go perfectly with the stuffed peppers, being a nice savory complement to the sweet couscous.
* 2 15-OZ cans black beans, drained of about 70% of the liquid
* 1 bay leaf
* A couple pinches cayenne pepper
* 2-3 teaspoons Braggs liquid aminos
* 2 garlic cloves, chopped
* 1 tablespoon olive oil
In a medium-size sauce pan, heat the oil and garlic over medium heat, about 1 minute. Add the rest of the ingredients and bring to a simmer. Cover, and simmer over low heat for 10 minutes, then remove the lid and cook over low heat until thick, about 15 minutes. Remove the bay leaf before serving.

Stuffed Mushrooms

2006-09-02T06:41:00.000-07:00

Rutiger had a long day at school and work yesterday, so I carefully planned to have this yummy meal on the table when he got home. Did I mention these stuffed mushrooms are his favorite dinner main-dish? Well, they are, as he will emphatically proclaim. Alongside these amazing mushrooms are broccoli and butternut squash with raisins and maple syrup. Here's how to make them:
You'll need:
* 3-4 LARGE portabella mushroom caps (ones that are about 4-5 inches across), cleaned and dried off
* 1 1/2 cups whole grain bread crumbs
* 1 tablespoon olive oil
* 1 small onion, chopped small
* 1-2 garlic cloves, minced
* 2 tablespoons nutritional yeast (optional)
* 2 teaspoons Bragg's liquid aminos
* black pepper, to taste
* 1/2 teaspoon dried marjoram or a few pinches dried sage
* 3 tablespoons chopped fresh parsley
First, saute the onions and garlic in the olive oil until soft. Toss with the bread crumbs, nutritional yeast, aminos, black pepper and herbs in a small mixing bowl. Then, lay out your mushrooms (belly-up) on a non-stick baking sheet and fill each one with the breadcrumb mixture, packing it down firmly inside the mushroom. Bake at 350 degrees F for 20-25 minutes, until the mushrooms are slightly shrunken and the breadcrumbs are browned on top.

Easy Pasta Bake

2006-08-27T15:00:00.000-07:00

When lunch time rolled around this afternoon, Rutiger and I were famished for something quick but yummy. In his own words, I am a "miracle worker" for making this...yes, it really is that good. Here's how to make it:
* 1 pound cooked tube- or spiral-shaped pasta
* 1 jar of your favorite marinara sauce
* 1 container firm tofu (not silken) drained and mashed with the following seasonings:
* 2-3 tablespoons nutritional yeast
* 1 teaspoon Italian seasoning
* Pinch of salt
* 2 tablespoons olive oil
* 1/2 teaspoon garlic powder
* chopped veggies such as broccoli, bell pepper, mushrooms, zucchini, etc.
Simply mix everything together in a large bowl and put into a lightly oiled casserole dish. Cover with foil and bake at 350 degrees F for 25-30 minutes, until hot all the way through. Enjoy!

Red Beans 'n Rice

2006-08-25T15:26:00.000-07:00

I've had my eye on these Tofurkey brand Italian "sausages" at the grocery store, and finally I figured out what to use them with. Rich, hearty red beans and rice, of course! I was pleasantly surprised with the spicy, yummy flavor of the sausages paired with the beans, garlic, and sweet pepper. This meal also supplies complete protein as well as iron. Here's the recipe:
* 1-2 tablespoons olive oil
* 2 cloves garlic, minced
* 1 onion, chopped
* 1 bell pepper, chopped
* 1 can red beans, drained
* 2 tablespoons tomato paste
* Water, as needed
* cayenne pepper, to taste
* 1 or 2 Tofurkey Italian-style sausages, cut into rounds
* pinch of cinnamon
* black pepper, to taste
* Braggs or salt, to taste
* cooked brown rice
In a large skillet, heat the oil over medium heat. Add the onion, garlic, bell pepper, and sliced sausages. Cook until sausage is lightly browned, about 5 minutes. Add in the remaining ingredients (besides rice) and simmer until beans are warmed through, adding a little water to make a thick sauce. Serve over rice and enjoy!

"Teasecake"

2006-08-22T16:31:00.000-07:00

Most vegan cheesecake recipes I've tried all use tofu as the base or substitute for dairy cream cheese. So when I came across this recipe for "Lemon Teasecake" from the great book Raising Vegetarian Children by Jo Stepanaik and Vesanto Melina, I just had to try it! So if it's not made with soy, what is it made of? Cooked millet. Yes, that's right. Creamy, nutritous, and delicous millet makes this cheesecake-esque pie yummy times two! Cashews, lemon juice, maple syrup and a walnut-oat-cinnamon crust are some of the other components in this easy-to-make dessert gem. It is also ideal for summertime, because besides baking the crust for 10 minutes, there is no other baking involved, which means the kitchen stays cool! You could also do a variation of this and make a key lime pie version by using lime juice instead of lemon and adding some lime zest.

Block Party

2006-08-20T07:17:00.000-07:00

Last night was the neighborhood block party, so when the invite said to bring a dish to pass, I immediately scoured my cookbooks for something yummy to make. It turns out, I didn't need any cookbook, being the creative vegan that I am! I invented this pasta salad and it turned out to be delicious! Here's what I threw in (no need for measurements): cooked spinach-flavored whole grain pasta (I like EDEN brand), artichoke hearts, black olives, celery, red and yellow bell pepper, red onion, white beans, and a simple vinaigrette: apple cider vinegar, olive oil, dried Italian herbs, and a touch of salt and maple syrup. You can use any ratio of vinegar to oil that you like, but I prefer about 2 tablespoons oil to 1/4-1/3 cup vinegar. This can also be made for one person or ten.
Of all the dishes spread out at the party, mine was definitely the most colorful and delicious-looking, not to mention the healthiest!

Sprouted Carob Cookies

2006-08-16T12:14:00.000-07:00

Here's another one from my new favorite cookbook, A Celebration of Wellness by James Levin M.D. and Natalie Cederquist. These cookies are made from sprouted wheat, which is easy to do, but takes a couple days. Once the wheat is sprouted, the cookies bake for an hour at a low temperature. This may seem a little time-consuming but the result--a healthy, nutritous yet rich cookie--is worth it. I also find that putting time and care into the food you eat is important and a big part of good nutrition.
Sprouting grains has many benefits, mainly increased nutritional value and makes the grains easier to digest. My first sprouting experience wasn't that great. I made some raw sprouted wheat energy balls. They tasted pretty good, and I ended up eating most of them the same day. I don't know for sure if it was the raw sprouted wheat, but something in that concoction made me ill. So, this time around, baking the cookies sounded like a good idea and I was enticed to try this recipe. So far, I feel fine!

Hummus!

2006-08-15T08:00:00.000-07:00

When Rutiger came over for an early dinner, I wanted to surprise him with a Middle-Eastern treat: Hummus! With toasted whole wheat pita triangles and a green salad with lemon-mint dressing, this was the perfect light, late-summer meal. And it couldn't be easier:
* 1 cup chickpeas
* juice of 1/2 to 1 lemon
* Salt, to taste
* 1 tablespoon tahini
* 1-2 garlic cloves
* 1-2 tablespoons olive oil
* 1/4 cup water, as needed
* Fresh parsley, minced
Blend everything (except the water and parsley) in a food processor until smooth and thick. Add enough water to thin the hummus and facilitate blending. Pour into a serving bowl and garnish with parsley and extra olive oil. Use as a dip for fresh veggies, bread, chips, or spread in a sandwich, wrap, or pita pocket.

Tempeh Lettuce Wraps

2006-08-07T09:51:00.000-07:00

Tempeh is my #1 favorite soy product. So today, I had some tempeh in the fridge and found it to be too irresistable to pass up for a yummy lunch. A tempeh, avocado and tomato sandwich was the first thing to come to mind, but...no bread! So I put on my clever vegan thinking cap and came up with these lettuce wraps. Here's how to make them: Simply marinade tempeh slices (I used the marinade from the tofu-veggie kabob post) for 5-10 minutes. Meanwhile, cut up some veggies (I used avocado and sauteed red/yellow bell peppers) and pre-heat a pan with a touch of olive oil in it. Lightly pan-fry the tempeh until brown 3-5 minutes each side. Fill the fresh, crisp lettuce leaves with some veggies and 1 or 2 tempeh slices. Fold in half like a soft taco and enjoy!

Loaf Adventures

2006-08-06T12:47:00.000-07:00

I must admit, before going vegan, the thought of a "vegetarian loaf" was pretty unappetizing. Dry, dense and flavorless are all adjectives that came to mind. And then, last Thanksgiving I thought I'd give the loaf a try. I wasn't terribly impressed with the results--crumbly, pale, and not the rich, hearty holiday loaf I was expecting. Nevertheless, being the tenacious, adventurous vegan that I am, I just had to give the loaf another chance! This time I chose the recipe from A Celebration of Wellness. Onions, garlic, sage, basil, mushrooms and green peppers--how could I go wrong? So I made this loaf and was it ever tasty! It reminds me of the meatloaf my papa used to make.

Banana Walnut Muffins

2006-08-03T10:42:00.000-07:00

These muffins are Rudiger's favorite. Moist and sweet, slightly chewy with that surprise crunch of the walnuts--yummy! Here's the recipe: (makes 12 medium-size muffins)
* 3 ripe bananas, mashed
* 2 tablespoons olive oil
* 2 cups whole grain flour (I recommend spelt)
* 1/2 to 3/4 cup sucanat or other natural, unrefined sugar
* 1/4 teaspoon salt
* 1 teaspoon baking powder
* 1/2 cup chopped walnuts
* 1/2 cup almond, soy, or rice milk
Preheat the oven to 350 degrees F. Lightly oil a 12-cup muffin pan. Mix the mashed bananas with the olive oil in a small mixing bowl, set aside. In a larger mixing bowl, combine the flour, sugar, salt and baking powder and stir well. Add in the banana mixture along with the milk and walnuts. Mix just until everything comes together. Fill the muffin cups with the batter just shy of the top, and bake for 25-30 minutes until the tops are brown.

Tofu-Veggie Kebabs with Quinoa-wild Rice Pilaf

2006-08-02T12:34:00.000-07:00

We had this for dinner last night and it was delicous! Quinoa (pronounced Keen-Wa) is a quick-cooking, highly nutritous grain full of complete protein.
For the tofu marinade:
* 1/4 cup Bragg Liquid Aminos or reduced-sodium soy sauce
* 1/3 cup water
* 1 teaspoon dried basil
* 1 clove garlic, crushed
* plenty of black pepper

* 1 block extra-firm water-packed tofu, drained and blotted dry
* 1 each: green bell pepper, red bell pepper and yellow bell pepper
* handful small mushrooms, cut in half
* 1 small zucchini
* 8 bamboo skewers, soaked in water 10 min.
* 1 teaspoon olive oil
Begin by mixing all the marinade ingredients together in a shallow bowl. Cut up the tofu into cubes (1 inch square is good), then mix into the marinade so each piece gets some marinade action. Let sit in the fridge at least several hours, if not overnight.

When you're ready to make your kebabs, cut the veggies into the same size pieces as your tofu (this will ensure everything on the skewer gets cooked evenly.) Preheat the oil in a large skillet or grill pan over medium heat. Meanwhile, alternate the veggies with the tofu on the skewers to your liking. Once the pan has heated up, cook the kebabs for 7-8 minutes (until dark brown, not burnt) on one side, then turn and cook another 7-8 minutes or so. Unused tofu and veggies can be used to make stir-fry the next day!

Quinoa-Wild Rice Pilaf with Pine Nuts:
* 1/3 cup wild rice, rinsed
* 1 2/3 cup water
* 1/3 cup quinoa
* 1 teaspoon fresh lemon juice
* pinch dried basil
* 1 tablespoon chopped fresh parsley
* 3 tablespoons pine nuts
* Salt (or Liquid Aminos) and black pepper, to taste

Combine the wild rice and water in a medium size sauce pan. Cover, bring to a boil, then reduce the heat to low and simmer 40 minutes. Do not lift the lid during this time to peek at the rice or to stir it. After the 40 minutes, add in the quinoa and simmer 10 minutes more, until the water is absorbed and the wild rice is tender. Stir in the remaining ingredients and enjoy!