Recipe # 20: Lemon Garlic Vinaigrette

I’ve always been a basic salad dressing kind of guy. Give me a nice olive oil, aged balsamic vinegar and I’m good to go. It was my roommate’s birthday over Memorial Day weekend, and as my gift I made and prepared dinner for him and a few of our friends. Although I am the only vegan, all my dishes were well received. For the salad, I picked up a delicious organic blend with radicchio, baby spinach, romaine and a bit of dill. I’m not the biggest fan of dill, and I knew a basic balsamic vinaigrette would be inappropriate. I was lucky enough to find an incredibly juicy lemon from the market, which ended up being absolutely perfect. Always one for more garlic, and trying to get my 3 raw cloves a week, I threw in some thinly diced cloves for an extra kick. The result was spectacular, and turned out to be my roommate’s favorite part of the meal. A perfect way to start the summer season!

Lemon Garlic Vinaigrette

1 lemon
4 cloves garlic
Fresh cracked pepper
Sea salt
Olive oil

Juice the lemon into a bowl and be sure to get any seeds out of the juice. Add twice the amount of olive oil (if you get ¼ cup of juice, add ½ cup of olive oil) directly into the juice. Slice the cloves in half and create a fine dice. Put the garlic in the bowl, along with a sprinkle of salt and cracked pepper to taste. Create the emulsion with a fork, about 1 minute. Let sit for at least 1 hour before serving. Serve over mixed greens.

Recipe # 19: Vegan Risotto

Given my recent infatuation with nutritional yeast, I’ve been trying to find great ways to incorporate it into my diet. I love putting it on my falafel salads with a bit of tahini dressing or over a salad. With the cheesy taste it would be easy to try and make a sauce with it and put it over pasta for a macaroni and cheese dish. However, I’ve been in a quick-and-easy phase and tried something that turned into pure enjoyment. When you remove the grains, there will be some excess water that will help make a sauce. This goes great with broccoli or tofu as a side. Also, it would be a great and healthy addition to an omnivorous meal so feel free to share it with your friends. If you want to spice it up, add in the cayenne pepper for a nice kick!

Vegan Risotto
 

2 cups water
½ cup quinoa
½ cup amaranth
¼ cup nutritional yeast
3 Tbsp olive oil
1 tsp salt
1 tsp cayenne pepper (optional)

Bring the water to a boil in a medium sauce pan over high heat. Add the quinoa and amaranth, cover and reduce the heat to low. Cook for 15 minutes and remove from the heat. Add the nutritional yeast, olive oil and salt, stirring to incorporate and form a sauce. Let sit for 5 minutes covered, serve and enjoy.

Nutritional Yeast

My previous experience with nutritional yeast was limited to scrambled tofu, and I rarely used it because I simply didn’t know how. To be honest, I still don’t really understand how to cook with it; however, I have been making a greater effort to use it as a topping on a meal once a day. Full of B-vitamins and other minerals, I have noticed a considerable difference in my energy levels and overall well-being the past two weeks. While it can be expensive, lessen the impact on your wallet and buy it in the bulk section of your local grocer. I like to sprinkle it on everything from a bowl of quinoa to broccoli to soup. Apparently, in the Midwest, they sprinkle it on popcorn so much theaters provide it for you. I have yet to try it as a popcorn topping yet, but it does add a uniquely salty flavor - almost like cheese powder, but in a good way. Try it out and let me know what you think.

Spring Cooking

As April comes to a close (is it really May already?), I’ve been thinking more and more about fresh, hearty dishes inspired by the onset of spring. So, instead of posting another recipe, I encourage you to get out the market and scope out the fresh produce and use this as your inspiration for a meal. If you are one of my tens of readers, you should be familiar enough with my slow food cooking style - letting flavors mingle and come together with low heats and long simmers. Take inspiration from my recipes and go out and create your own. Use parsnips in lieu of carrots in your mirepoix. Use shallots instead of onions for a wonderfully unique flavor. Look for fresh herbs that you can roast vegetables with, season a stock and marinade with. Make a pesto or a chili paste to your own liking. Now, more than ever, should be your time to experiment. Still chilly enough outside to want to stay indoors but not gloomy and dark, as winter can sometimes be. Choose simple ingredients with bold flavors and find something you never knew you liked.

Come next week, I’m sure you’ll like what I have put together with the produce around me. Hopefully, you will get inspired as well.

Recipe # 18: Vegan Chicken Salad (Tofu)

If you have ever been to a grocer or deli specializing in vegetarian cuisine, then you most likely have encountered the "vegan chicken salad".  You were probably perplexed at first, but if took the plunge and tried it I'm sure you became obsessed.  The only drawback is it's pricey.  Thankfully, with a bit of stealthy detective work and kitchen genius, I have crafted an equally delicious version for those of us on a budget.  The key to the recipe is baking the tofu, drawing the water out and creating a chewy texture.  Feel free to adjust the marinade to your preferences and put your own twist on this classic dish.

Vegan Chicken Salad
 

1 block extra firm tofu
3 Tbsp tamari
3 Tbsp sunflower oil
3 stalks celery
½ red onion
1 Tbsp nutritional yeast
3 Tbsp vegan mayonnaise
1 tsp cumin

Preheat the oven to 375°F.  Slice the tofu into 1-inch thick slabs and dry thoroughly on paper towels and press gently.  While the tofu is drying, place the tamari and oil in a bowl and whisk them together to create an emulsion (homogeneous mixture).  Place the slices on a baking sheet and use your fingers to apply the marinade to both sides.  Make sure there is enough space between the slabs so they can cook properly. Put the pan in the oven and bake for 25-30 minutes.  Remove and let cool on the pan.

While the tofu is baking, finely dice the celery stalks by slicing them lengthwise and then dicing the strips.  Chop the onion into an equally fine dice and combine with the celery in a large mixing bowl.  Add the nutritional yeast, cumin and vegan mayonnaise and stir completely.  Cover with plastic wrap and place in the refrigerator while the tofu cools.

When the tofu has cooled completely, cut the slabs into 1-inch chunks.  If you have extra marinade, put this on the sliced tofu and stir.  Add the tofu to the celery mixture and incorporate the two, coating the tofu evenly.  Serve cool.

Recipe # 17: Lavender Sweet Potatoes

I’m always looking for a fun new way to incorporate carbohydrates in my diet on account of my gluten intolerance.  Day after day of quinoa or gluten-free pasta becomes a bit mundane, and I am not a fan of the texture of rice or white potatoes.  Fortunately, for me, there is the sweet potato.  Rich in complex carbohydrates, it offers a spectacular alternative to the traditional white potato.  Because it has a sweeter flavor (and more sugar), they roast a lot differently - almost to the point of a gooey marshmallow.  The skin is full of nutrients, so I always eat it.  In this case, it lends a pleasant juxtaposition to the gooey cooked sweet potato.  If you don’t have lavender in your pantry, use an Herbes de Provence blend (avoiding the fennel) for another remarkable experience.

Lavender Sweet Potatoes

1 large sweet potato
¾ tsp lavender
2 Tbsp extra virgin olive oil
Sea salt

Preheat oven to 350° F.  To dice the potato, slice it in half length-wise, again in three length-wise sections (per half), and make 4-5 horizontal cuts.  The dice should be about a 1 inch cube.  Scatter the potatoes in a roasting pan and drizzle with olive oil.  Sprinkle on the lavender and incorporate with your hands.   Place in the oven, uncovered, for 35-45 minutes.  The potato will be very soft when you take them out of the oven.  Set on a cooling rack or stove top and let them cool.  Before serving, sprinkle lightly with coarse sea salt.

Recipe # 16: Adzuki Bean Soup

The adzuki bean, a staple in Japanese cuisine, lends its supple texture to this otherwise basic soup.  Prized for its protein and high fiber content, the adzuki bean is much more nutritious and versatile than similar beans.  Small and red in color, you can often find them in the dried bulk section of your local grocery store.  If you are having trouble locating them, try ordering them online through Amazon (you can use the search box on the right) or another retailer.  Building a deep flavor is paramount to the success of this soup, so be sure to thoroughly cook and develop your mirepoix base.  For a nice surprise, keep the garlic chunky - this will leave the garlic tender and buttery in the finished soup!  Like the spicy black bean soup, coupled with a well-stocked pantry this dish is relatively inexpensive and a nice addition to a menu rotation any time of year.

Adzuki Bean Soup

1 medium onions
4 cloves garlic
2 Tbsp extra virgin olive oil
1 Tbsp sunflower oil
1 lb. baby carrots
1 celery heart
1 tsp oregano
1 tsp marjoram
8 cups water
2 cups dried black beans, rinsed and soaked

Soaking the beans:

Place beans in a large colander and rinse thoroughly, picking out any shriveled beans or foreign objects.  In a large pot, bring 8 cups water to a boil.  When the water reaches a rolling boil, add the dried beans and cover, encouraging a rapid return to a boil.  Let the beans cook in boiling water for 2 minutes and remove from heat.  Keeping covered, let the beans soak for at least 2 hours on the stove top.  This can be done a day ahead or before you cook the soup.

Vegetable prep:

• Dice the onion and smash-chop* the garlic.
• Slice the carrots in half  length-wise and dice them into ½ inch pieces, set aside.   Depending on the size of your carrots, you’ll get 2-4 cuts per half.  Try slicing 3-4 baby carrots in half, and then dice them.  This should make the process go faster.
• Trim the celery hearts of the (dried) top and (dirty) bottom and rinse the stalks to ensure you remove all the dirt.  Slice the stalks, lengthwise, into halves or thirds (depending on the width)  and dice into ½ inch pieces.  Like the carrots, you can dice a few stalks at the same time, which should help ease chopping fatigue.

Stovetop:

Heat the oil in a large stock pot, over medium-high heat, and add the onions and garlic.  Stir occasionally to keep the garlic from browning too quickly.  You want the onions to begin to brown before proceeding (you may notice the bottom of the pan becoming “sticky“ from the onions starting to caramelize), about 7-9 minutes.  Add the carrots and keep stirring (the introduction of a water-heavy vegetable will help stop the cooking for a while and get the browned bits up from the pan).  When the carrots begin to brown, after 6-9 minutes, add the celery and keep stirring.  When the celery has reduced by half (you’ll notice a difference in the pot, as the vegetables cook and water evaporates), after 9-12 minutes, add herbs and spices, cooking for 2 minutes to help release the oils.  Add the beans and 8 cups of water, making sure to scrape the bottom of the pot to release the caramelized bits into the broth, and cover.  Bring the soup to a boil and cook for 5 minutes, reduce to a simmer and cover.  Cook for at least 35 minutes, longer for a thicker soup.  Remove from heat and let cool before serving.


*Smash-chop: after you have peeled the cloves, trim the root end off.  Smash the clove with the side of your knife by pressing firmly until the clove breaks into pieces; chop the smashed cloves into a dice similar in size to the onions being used.

Recipe # 15: Tomato Soup

Classic tomato soup is utterly American and a staple in most people’s lives - as a child, at least.  Most versions have some form of dairy (butter, cream, milk) and most vegan options I have tried turn out watery and incomplete in flavor.  The magic of this remarkably simple soup is the creaminess derived form the onions themselves, making a luscious and velvety-smooth experience in your mouth.  If you wanted to spice it up, add some cayenne (not red pepper flake, as this will interrupt the texture) at when the onions are finishing.  Otherwise, take some time to concentrate on the simple flavors of the soup and enjoy the bliss!

Tomato Soup

2 Tbsp olive oil
1 Tbsp sunflower oil
2 large onions
4 cloves garlic
3 28 oz. cans whole tomatoes
1 tsp sea salt
Fresh pepper

Heat the oil over medium heat in a large stock pot while you dice the onions and chop the garlic.  Add the onions, stirring immediately to break up the dice and incorporate the oil.  Cook, stirring occasional, for about 12-15 minutes being careful to not caramelize the onions.  When the onions are translucent, add the chopped garlic and cook for an additional 4 minutes.  Add the cans of tomatoes carefully to avoid splash-back.  Fill two of the empty cans with water and add them to the soup, stir and cover.  When the soup comes to a boil, reduce the heat to just above a simmer to help break down and soften the tomatoes and cook for 35-45 minutes.  When the water has reduced by about half, remove from the heat and let cool.  Using an immersion blender, purée the soup until smooth throughout.  Add the salt and taste, as your palette may require a bit more salt to enhance the flavors.  Serve with a bit of fresh ground pepper on top.

Additional tips:

• If you have some vegetable stock, use it in place of the water for a distinct flavor addition
• Have some herbs that you need to use?  Wrap them in some cheese cloth, tie it with twine, and sit in the soup while it simmers.  Parsley, oregano, basil all work well.  Use caution with strong herbs like thyme and rosemary, as they tend to overpower the delicate tomato flavor.

"Six Arguments for a Greener Diet"

I stumbled upon this resource while doing some reading last night, and I have already begun to reap some valuable knowledge form this book.  Even better, the book is available for a FREE download in PDF format from the Center for Science in the Public Interest website.  The CSPI website also has a lot of other useful tools for following a healthier diet and how you can become more involved.  Show your support and donate a couple dollars to this great organization if you can!


“Six Arguments for a Greener Diet” by Michael Jacobson

Recipe # 14: Roasted Carrot ‘Fries’

This recipe originally started out as a simple roasted vegetable dish, accented with extra virgin olive oil and red pepper flake.  However, one day I cooked the carrots a bit longer than I had anticipated.  The result was, how can I put this delicately… HEAVEN!  The baby carrots loose their moisture, creating a crunchy yet soft texture.  Better yet, if you have some tiny carrots in the bag, don’t worry - they will brown and crisp to the point of a spicy roasted marshmallow that is browned to perfection!  Truly reminiscent of a sweet potato fry, I once made these for a dinner party as an appetizer and no one believed me that they were carrots.  Such a wonderful, healthy alternative to regular fries, this is sure to become a favorite in your recipe repertoire.  Making this dish more amazing, it couldn’t be simpler!

Roasted Carrot ‘Fries’

1 lb. baby carrots
2 tsp red pepper flake
3 Tbsp extra virgin olive oil
Sea salt (to taste)

Preheat oven to 450°F.  Slice the baby carrots in half length-wise and place in a large roasting pan with a generous lip (a cookie sheet will suffice, just make sure it won’t bend under the roasting heat).   Sprinkle on red pepper flakes and drizzle with olive oil.  Give a light toss with your hands, coating the carrots evenly.  Place the pan in the oven and roast for 40-50 minutes, stirring every 15 minutes or so to keep the carrots cooking evenly.  When done, the carrots will have shriveled and be dark brown.  If you have a few that look ‘burnt’ this is normal.  Let cool for 3 minutes and sprinkle with sea salt to taste.  Serve warm.

Recipe # 13: Quinoa Tabouleh

dHaving a gluten intolerance, it can be difficult to find my way around restaurant menus and grocery stores.  I love Mediterranean cooking, which spurred my  mission to find the perfect combination of herbs and spices to complement the nuttiness of the quinoa in this gluten-free version of classic tabouleh (traditionally made with couscous, a wheat product).  Perfect for a refreshing meal on a hot spring day, this dishes just explodes with flavor in your mouth.  You may even want to make it a double if you anticipate having people in your fridge, because it won’t last long!

Quinoa Tabouleh

1 cup quinoa*
2 cups water*
1 cucumber
1 large tomato
1 lemon
½ cup chopped parlesy
¼ cup chopped mint
2 cloves garlic (optional)
Extra virgin olive oil (optional)
Salt & pepper

*Needs to be chilled; either prepare the quinoa the day before or in the morning before you assemble the salad.  Bring the water to a boil, add the quinoa and cover.  Reduce to a simmer and cook for 17 minutes.  Remove from the heat, let sit for 5 minutes and fluff with a fork.  Set the quinoa aside to let it cool, placing it in the refrigerator when it reaches room temperature (this avoids condensation)

Vegetable prep:

• Peel the cucumber and dice into large cubes.
• Slice the tomato and dice, laying two slices on top of each other for a faster process.
• Rinse and dry the parsley and mint.  Finely chop both herbs, avoiding the stems.
• Peel the garlic and slice very thinly - as thin as you can - and then slice the clove down the center for half-moon shape garlic slices (optional)

Place the chilled quinoa in a large mixing bowl and break up the clumps with your hands.  Add the cucumber, parsley, mint and juice of the lemon, incorporating the addition thoroughly.  Carefully place the tomatoes and garlic slices on top of the salad and gently toss the mixture.  Lightly drizzle with olive oil and salt & pepper to taste.  Can be refrigerated for 2 days.

Recipe # 12: Tempeh Spinach Hash

When you are in a pinch, and only have some staples in your pantry this is an excellent alternative to take out.  Play around with the spices and add/remove flavors as you like.  You could even add some cumin for a more robust flavor, but I like the way the coriander mingles with the earthy spinach flavors here.  Serve on its own, over grains, or with a crusty bread for a complete and balanced meal.

Tempeh Spinach Hash

1 medium onion
4 cloves garlic
2 Tbsp extra virgin olive oil
1 Tbsp sunflower oil
1 package frozen chopped spinach, defrosted and drained (see Preparation)
1 package tempeh
1 tsp crushed red pepper
1 tsp coriander
Salt & pepper to taste

Preparation:

• If you are using chopped spinach in a pouch, defrost the package of spinach and drain out any excess water through a colander.  You may need to press the spinach into the sides of the colander to get out the water, as it is packaged with water and baking soda to remain fresh and keep its color. 
• If you are using a bag of chopped spinach, simply defrost the spinach in a colander to let the frost drain out.
• Dice the onion, peel the garlic cloves and cut off the root ends.  Smash the cloves with the side of your knife and chop coarsely.
• Cut the tempeh into chunks and grate through a cheese grater

Stovetop:

Heat the olive oil in a 12-inch skillet or wok, over medium-high heat.  Add the smashed garlic cloves  to the pan and stir occasionally, sautéing the garlic until it begins to brown around the edges.  Add the spinach, stirring to incorporate the garlic and oil, and cover with a splatter shield* to keep hot oil from popping out.   Continue to cook for about 5 minutes, cooking out the water and browning the spinach.  When the spinach begins to brown slightly, add the red pepper and coriander and stir vigorously.  Continue cooking for an additional 3-4 minutes, releasing the oils from the spices.  Remove from the heat and add salt & pepper to taste.

Recipe # 11: Spicy Black Bean Soup

This soup has such a complex, spicy flavor you may find yourself making it quite often.  If you don’t have enough celery or carrots to complete the base, use what you have.  This recipe is versatile enough to handle an absent vegetable.  With a well-stocked pantry, this dish is relatively inexpensive and a nice addition to a menu rotation any time of year.

Spicy Black Bean Soup

2 medium onions
6 cloves garlic
2 Tbsp extra virgin olive oil
1 Tbsp sunflower oil
1 lb. baby carrots
1 celery heart
2 tsp crushed red pepper
½ tsp coriander
1 tsp cumin
8 cups water
2 cups dried black beans, rinsed and soaked

Soaking the beans:

Place beans in a large colander and rinse thoroughly, picking out any shriveled beans or foreign objects.  In a large pot, bring 8 cups water to a boil.  When the water reaches a rolling boil, add the dried beans and cover, encouraging a rapid return to a boil.  Let the beans cook in boiling water for 2 minutes and remove from heat.  Keeping covered, let the beans soak for at least 2 hours on the stove top.  This can be done a day ahead or before you cook the soup.

Vegetable prep:

• Dice the onion and smash-chop* the garlic.
• Slice the carrots in half  length-wise and dice them into ½ inch pieces, set aside.   Depending on the size of your carrots, you’ll get 2-4 cuts per half.  Try slicing 3-4 baby carrots in half, and then dice them.  This should make the process go faster.
• Trim the celery hearts of the (dried) top and (dirty) bottom and rinse the stalks to ensure you remove all the dirt.  Slice the stalks, lengthwise, into halves or thirds (depending on the width)  and dice into ½ inch pieces.  Like the carrots, you can dice a few stalks at the same time, which should help ease chopping fatigue.

Stovetop:

Heat the oil in a large stock pot, over medium-high heat, and add the onions and garlic.  Stir occasionally to keep the garlic from browning too quickly.  You want the onions to begin to brown before proceeding (you may notice the bottom of the pan becoming “sticky“ from the onions starting to caramelize), about 7-9 minutes.  Add the carrots and keep stirring (the introduction of a water-heavy vegetable will help stop the cooking for a while and get the browned bits up from the pan).  When the carrots begin to brown, after 6-9 minutes, add the celery and keep stirring.  When the celery has reduced by half (you’ll notice a difference in the pot, as the vegetables cook and water evaporates), after 9-12 minutes, add herbs and spices, cooking for 2 minutes to help release the oils.  Add the beans and 8 cups of water, making sure to scrape the bottom of the pot to release the caramelized bits into the broth, and cover.  Bring the soup to a boil and cook for 5 minutes, reduce to a simmer and cover.  Cook for at least 35 minutes, longer for a thicker soup.  Remove from heat and let cool before serving.


*Smash-chop: after you have peeled the cloves, trim the root end off.  Smash the clove with the side of your knife by pressing firmly until the clove breaks into pieces; chop the smashed cloves into a dice similar in size to the onions being used.

Recipe # 10: Creamy Broccoli Soup

A classic re-envisioned.  The vegetables speak for themselves in this soup, with the marjoram and thyme playing supporting roles to the sweet red onion and robust garlic.  The silken tofu not only adds creaminess, but also a complete protein.  I’m sure you like your broccoli soup a certain way, but I love it just plain with a little cracked fresh pepper on top!

Creamy Broccoli Soup

3 Tbsp extra virgin olive oil
1 Tbsp sunflower oil
2 medium onions
5 cloves garlic
1 lb. baby carrots
1 celery heart
3 Stalks broccoli, trimmed
1 large red onion
2 tsp dried marjoram
1 tsp dried thyme
1 package silken tofu
6 cups water
Salt & pepper

Vegetable prep:

• Dice the onion and smash-chop* the garlic
• For the carrots, slice them in half length-wise, dice them into ½ inch pieces and set aside.   Depending on the size of your carrots, you'll get 2-4 cuts per half.  Try slicing 3-4 baby carrots in half, and then dice them.  This should make the process go faster.
• Trim the celery hearts of the (dried) top and (dirty) bottom and rinse the stalks to ensure you remove all the dirt.  Slice the stalks, lengthwise, into halves or thirds (depending on the width)  and dice into ½ inch pieces.  Like the carrots, you can dice a few stalks at the same time, which should help ease chopping fatigue.
• Cut off the florets, leaving as much stalk as possible.  Trim the body of the stalks of dried/exposed  parts and any part that seems too green, as these will create issues later on in the process.  Slice the stalks in half length-wise, and then again to create 4 strips per stalk.  Coarsely dice the stalks and set them aside.
• Coarsely dice the red onion and add to the broccoli cuts.

Stovetop:

Heat the oil in a large stock pot (whatever you boil pasta in), over medium-high heat, and add the onions and garlic.  Stir occasionally to keep the garlic from browning too quickly.  You want the onions to begin to brown before proceeding (you may notice the bottom of the pan becoming "sticky" from the onions starting to caramelize), about 7-9 minutes.  Add the carrots and keep stirring (the introduction of a water-heavy vegetable will help stop the cooking for a while and get the browned bits up from the pan).  When the carrots begin to brown, after 6-9 minutes, add the celery and keep stirring.  When the celery has reduced by half (you'll notice a difference in the pot, as the vegetables cook and water evaporates), after 9-12 minutes, add the broccoli and red onions.   Cook for an additional 4 minutes and add the spices and herbs, cooking for an another 2 minutes to help release the oils in the herbs.  Place the tofu directly in the pot, incorporate it with your wooden spoon, and add 1 tsp sea salt.  After cooking for 3 minutes add the water and some fresh ground pepper.  Bring the soup to a boil, cover, and reduce to a simmer.  Your soup will need to reduce, encouraging the flavors to intensify and set, for around 45 minutes.  Once it has finished reducing, remove it from the heat source and set aside.

Purée:

Using an immersion blender, purée the soup into a creamy and smooth consistency.  This may take upwards of 4 minutes, depending on the power of your immersion blender and the vegetables.  If you do not have an immersion blender, you may use a blender or food processor - but you will need to work in batches to avoid a mess.  When the soup is at your desired creaminess, add 1-2 tsp sea salt and some fresh ground pepper to taste and stir thoroughly to even out the soup.

Recipe # 9: Garlic-Coriander Spinach

Even if you think you don’t like coriander, the subtle lemon-esque flavor provides such a nice complement to the spinach.  Additionally, the garlic cloves tend to caramelize through the long cooking, providing a unique flavor and texture to the dish.  You can serve this as a side to complement a light tofu or tempeh dish, or combine it with a grain blend for a complete and wholesome meal.

Garlic-Coriander Spinach

6 cloves garlic
3 Tbsp extra virgin olive oil
1 package frozen chopped spinach, defrosted and drained (see Preparation)
1 tsp crushed red pepper
1 tsp coriander
Salt & pepper to taste

Preparation:

• If you are using chopped spinach in a pouch, defrost the package of spinach and drain out any excess water through a colander.  You may need to press the spinach into the sides of the colander to get out the water, as it is packaged with water and baking soda to remain fresh and keep its color. 
• If you are using a bag of chopped spinach, simply defrost the spinach in a colander to let the frost drain out.
• Peel the garlic cloves and cut off the root ends.  Smash with the side of your knife to produce “shards” and set aside.

Stovetop:

Heat the olive oil in a 12-inch skillet or wok, over medium-high heat.  Add the smashed garlic cloves  to the pan and stir occasionally, sautéing the garlic until it begins to brown around the edges.  Add the spinach, stirring to incorporate the garlic and oil, and cover with a splatter shield* to keep hot oil from popping out.   Continue to cook for about 5 minutes, cooking out the water and browning the spinach.  When the spinach begins to brown slightly, add the red pepper and coriander and stir vigorously.  Continue cooking for an additional 3-4 minutes, releasing the oils from the spices.  Remove from the heat and add salt & pepper to taste.

*If you don’t have a splatter shield, you should get one.  Otherwise, place the lid askew with about ¼ of the pan uncovered to release steam.  Be sure to thoroughly clean your lid after use.
 

Recipe # 8: Dark Chocolate Coconut Squares

Last week, looking at all the delicious Passover treats and Easter candies, I was reminded of how much I love chocolate and coconut together.  I love coconut, but don’t like the idea of eating a candy full of preservatives and HFCS that make it last over a year.  So, instinctively, I got to thinking about the coconut filling: simple enough, a gooey and sweet coconut goodness encased in chocolate.  Below is a variation on the classic coconut-chocolate bars you may find in the store, but a more health-conscious version of it.

Dark Chocolate Coconut Squares

7 oz. organic dark chocolate (75% or 85%)
1 cup shredded unsweetened coconut (small flakes)
¼ cup coconut milk
2 tsp pure vanilla extract
3 tbsp raw agave nectar
1 tsp sea salt

Preparation;
Break the chocolate into pieces and melt the chocolate on the stove or over a double boiler to ensure the chocolate doesn’t burn.  Stirring constantly to improve melting, remove from the heat when there are only small bits of chocolate left and continue to stir until the chocolate is fully melted.  In a medium-sized mixing bowl, combine the coconut, milk, agave nectar and vanilla and stir until well combined.  Place the coconut mixture in a skillet over medium-high heat and cook for 3 minutes.  When the excess moisture is gone, remove from the heat and let the mixture cool.

Assembly:
Pour the chocolate mixture into the bottoms* of a 12-cup muffin pan, reserving a few tablespoons for drizzling.  Spoon the coconut mixture on top of the chocolate, and press down to ensure they will cool together.  Drizzle the finished cups with the remaining chocolate.  Place the pan in the refrigerator for 2 hours to let the chocolate set, then transfer to the freezer for at least 1 hour.  When you are ready, remove the candies from the tin by slamming the pan on your counter.  I any candies still remain, place the pan on the counter, face down, and hit each individual cup with your hand.  Assemble on a plate and watch them disappear!

*If you prefer, you may use individual cupcake papers in the tin to make removal easier later.

Resource Impact of Livestock

I was discussing this topic with my friends last evening, and I was surprised by how unaware most of them were with regard to the amount of resources used in the production of livestock.  I was able to share some bits of knowledge - which were quite shocking to them - but I had the impression that it wouldn’t be a lasting one.  So, I started to give the topic some serious thought and began to research.  Needless to say, I found out more than I had bargained for.    If you are still eating animal products, and you find yourself stuck but want a change, try cutting out meat from meals once or twice a week and go from there.  It's all about the small changes adding up to a big one!

• One pound of beef takes ¾ gallon of oil to produce.  Based on oil consumption, beef requires a 35:1 of oil to end product.  Tofu requires a 2:1 ratio.
• Producing a pound of animal protein requires 100 times more water than a plant-based nutritional equivalent
• 43% of the world’s grain production goes to producing feed for livestock, an industry that produces 6 billion pounds of deadstock annually.

I urge you to visit the following sources:

The Last Drop , The New Yorker

Global Water Supply , CNN

It's popular nowadays to institute a Meatless Mondays policy in a weekly routine.  Try giving it a shot with some of the delicious recipes here and see how you respond!

Recipe # 7: Roasted Cauliflower Soup

I am absolutely obsessed with making this soup on a cold or rainy day.  The smooth texture, especially when complemented by crunchy soynuts or a crouton, is bliss.  The intense, layered flavor comes from carefully cooking the mirepoix and properly roasting the cauliflower.  Yes, it is time consuming - but it is worth the effort!  Set aside some time on the weekend or after work on a lazy Tuesday and make it an event.  If you do not have an immersion (stick) blender you can use a blender or food processor, although you should consider investing in one.  The vegetables and tofu make this dish a complete protein, although you may want to serve it with a slice of bread or add a scoop of grains on top.

Roasted Cauliflower Soup

4 Tbsp extra virgin olive oil, plus more for roasting
1 Tbsp sunflower oil
2 medium onions
5 cloves garlic
2 lb. baby carrots
1 celery heart
1 large head cauliflower
1 tsp crushed red pepper, plus more for roasting
2 tsp dried marjoram
1 tsp dried thyme
1 package silken tofu
6 cups water
Salt & pepper

Vegetable prep:

• Dice the onion and smash-chop* the garlic
• For one bag of the carrots, slice them in half and dice them into ½ inch pieces, set aside.   Depending on the size of your carrots, you’ll get 2-4 cuts per half.  Try slicing 3-4 baby carrots in half, and then dice them.  This should make the process go faster.
• For the other bag of carrots, simply cut them lengthwise and set aside.
• Trim the celery hearts of the (dried) top and (dirty) bottom and rinse the stalks to ensure you remove all the dirt.  Slice the stalks, lengthwise, into halves or thirds (depending on the width)  and dice into ½ inch pieces.  Like the carrots, you can dice a few stalks at the same time, which should help ease chopping fatigue.
• Pull the leaves off the cauliflower and cut a square into the bottom of the stem, as this will make cleaning trimming the florets easier.  Once cored, pull or trim the florets into medium sized pieces.  Use the whole cauliflower, not just the florets.  In a colander, rinse the pieces very well, as dirt tends to get stuck in the head.  Set on a kitchen towel to dry and set aside.

Roasting:

Preheat your oven to 450°F.  Place the halved carrots and cauliflower in a roasting pan and coat them with olive oil.  Using the spice jar, sprinkle some crushed red pepper over the vegetables and stir with a wooden spoon.  Depending on your tolerance, you can add more or less red pepper.  Keep in mind that the spice will be subtle, hitting you on the back of your mouth.  Put the pan in the oven and roast for 45-55 minutes, stirring occasionally.  When the carrots have shriveled and the florets are dark brown, you can take the pan out of the oven and set it aside as you make the soup.

Soup:

Heat the oil in a large stock pot (whatever you boil pasta in), over medium-high heat, and add the onions and garlic.  Stir occasionally to keep the garlic from browning too quickly.  You want the onions to begin to brown before proceeding (you may notice the bottom of the pan becoming “sticky“ from the onions starting to caramelize), about 7-9 minutes.  Add the carrots and keep stirring (the introduction of a water-heavy vegetable will help stop the cooking for a while and get the browned bits up from the pan).  When the carrots begin to brown, after 6-9 minutes, add the celery and keep stirring.  When the celery has reduced by half (you’ll notice a difference in the pot, as the vegetables cook and water evaporates), after 9-12 minutes, add the spices and herbs, cooking for an additional 2 minutes to help release the oils in the herbs.  Place the tofu directly in the pot, incorporate it with your wooden spoon, and add 1 tsp sea salt.  Scrape the roasted vegetables out of the pan, including residual oil (it’s full of flavor!) and place them in the pot.  After cooking for 3 minutes add the water, bring to a boil, cover, and reduce to a simmer.  Your soup will need to reduce, encouraging the flavors to intensify and set, for around 45 minutes.  Once it has finished reducing, remove it from the heat source and set aside.

Purée:

Using an immersion blender, purée the soup into a creamy and smooth consistency.  This may take upwards of 4 minutes, depending on the power of your immersion blender and the vegetables.  If you do not have an immersion blender, you may use a blender or food processor - but you will need to work in batches to avoid a mess.  When the soup is at your desired creaminess, add 1-2 tsp sea salt and some fresh ground pepper, stirring thoroughly to even out the soup.

You can serve this on its own, with a crusty bread or over grains.  Because it has the silken tofu, offering you a complete protein, this soup can be a meal or snack.  If making a meal, be sure to add a complex carbohydrate and some fruit for a nice finish!

Seafood Sustainability

Many people transitioning to a vegan diet often eat fish as they are excluding other livestock-based animal products.  While information can be found easily on the ills of factory farming and industrialized livestock, proper education on fishing practices can be hard to find.  In the US, fish consumption supplements widely available beef, poultry and pork as part of the normal diet.  Elsewhere, notably SE Asia and Japan, fish is a staple in the local diet and consumed more often in larger quantities.  Unfortunately, the importance of the ocean’s ecosystem to the rest of the world is often pared down by the media, focusing on whale catching and other salacious topics in the fishing industry.  Did you know, however, that 33 percent of the world’s harvested fish go to feeding livestock?

Yes, 33%… as in one third!

As demand for livestock increases, demand for harvested fish also increases.  The industry is unable to keep up with the pace, causing the industry to respond with implementation of questionable and exploitative practices that, in turn, can cause localized ecosystems in the ocean to collapse.  If you choose to consume fish, either in transition or as an alternative to livestock, look for wild-caught options and consult a seafood sustainability guide for which species are in season and thriving.

The Monterey Bay Aquarium’s Seafood Watch is an invaluable resource for education and resources concerning seafood consumption and its sustainability.  Whether you consume fish or not, I encourage you to visit the site and educate yourself about our impact.  Who knows?  Maybe the next time a friend orders fish, and you share your knowledge, it could be the last time he or she chooses to support unsustainable seafood.

Recipe # 6: Cinnamon Roll Oatmeal

If you find yourself missing a tasty pastry, nothing will fill your body with more delight than this spin on classic oatmeal.  Steel-cut oats are the whole version of traditional rolled oats; the groats are cut by a steel blade into small pieces, as opposed to literally rolling the groats flat after they have been cut to size.  By keeping the groat intact, your body has to work harder and longer to break the oats down into digestible pieces, lowering the glycemic index by nearly 30% when compared to rolled oats.  This lower glycemic index causes less of a spike in insulin levels, which is crucial to keeping your body and mind at prime functioning levels.  Making the oatmeal with soymilk completes the protein, making it rich in complex carbohydrates and fiber.  The raw agave nectar (the darker version) lends a rich, buttery taste and a light sweetness that is more forgiving on your blood sugar levels, since it is very low on the glycemic index for sweeteners.  You’ll never look at oatmeal the same!

Cinnamon Roll Oatmeal

2 cups unsweetened soymilk
1 cup water
1 cup steel-cut oats
2-3 Tbsp raw agave nectar (depending on your desired sweetness)
1 tsp cinnamon
½ tsp sea salt

Combine the soymilk and water in a 3 qt saucepan and bring to a boil, uncovered, over medium-high heat.  Watch the pot closely, as the liquid can boil over very quickly once the boiling point is reached.  Add the oats, agave nectar, cinnamon and sea salt; stir the mixture thoroughly to ensure the cinnamon doesn’t clump.  Reduce to a simmer, and continue cooking, uncovered, for 25 minutes.  Remove from the heat, cover, and let sit for 5 minutes.  There may be some liquid left over, as this will be absorbed while the pot is covered.  You may want to top the oatmeal with blueberries or raspberries for a special touch; you could even add some soy whipped cream to take it to a more gourmet level!

Recipe # 5: Classic French Lentils

Nothing is more comforting and filling than a hearty portion of these lentils over quinoa, with just enough broth at the bottom and a drizzle of extra virgin olive oil on top.  If you give this recipe time, it will become your own - adding herbs and increasing spices.  If you don’t have everything in your fridge, don’t worry.  The flavor comes from slowing forming the mirepoix* and carefully selected herbs & spices.  In no time, you will figure out what like and what you don’t really care for - which is what should happen after all!  I While I try to keep my sodium intake low, every now and then I put a sprinkle of coarse sea salt on top for that extra, albeit somewhat guilty, punch of flavor!

Because this dish requires a lot of prep, I would recommend dicing and slicing all your vegetables before you begin.  Eventually, when your timing for the dish improves, you can prep and cook at the same time without burning the mirepoix.  While the time requirement may seem daunting at first, you will soon find yourself multitasking during the process if you are alone.  Better still, invite a friend over to help while you chat over a bottle of red wine - the perfect accompaniment to this dish.


Classic French Lentils

2 medium onions
8 cloves garlic
¼ cup extra virgin olive oil
2 Tbsp. sunflower oil
1 lb. baby carrots
1-2 celery heart, rinsed and trimmed
1 package mushrooms*
2 tsp crushed red pepper
1½  tsp dried tarragon
1 tsp dried marjoram
½ tsp dried thyme
8 cups water
2 cups French lentils

Vegetable prep:

• Dice the onion and smash-chop* the garlic
• Slice the carrots in half and dice them into ½ inch pieces, set aside.   Depending on the size of your carrots, you’ll get 2-4 cuts per half.  Try slicing 3-4 baby carrots in half, and then dice them.  This should make the process go faster.
• Trim the celery hearts of the (dried) top and (dirty) bottom and rinse the stalks to ensure you remove all the dirt.  Slice the stalks, lengthwise, into halves or thirds (depending on the width)  and dice into ½ inch pieces.  Like the carrots, you can dice a few stalks at the same time, which should help ease chopping fatigue
• Quickly rinse and wipe the mushrooms with a paper towel to get all the dirt off (mushrooms are porous and absorb water easily, hence the paper towel wiping).  Trim the stumps off, leaving just the caps; slice as thinly as you can manage.  The thinner the mushroom, the more flavor it will be able to absorb.
• Measure the lentils directly into a large colander and rinse thoroughly, using your hands to get any stray dirt off.  There may be twigs and seeds in your lentils, especially if you purchased them in bulk, which is normal.  Spread the lentils out on a cookie tray to make sure all foreign objects are removed.  Place into a bowl and set aside.

Heat the oil in a large stock pot (whatever you boil pasta in), over medium-high heat, and add the onions and garlic.  Stir occasionally to keep the garlic from browning too quickly.  You want the onions to begin to brown before proceeding (you may notice the bottom of the pan becoming “sticky“ from the onions starting to caramelize), about 7-9 minutes.  Add the carrots and keep stirring (the introduction of a water-heavy vegetable will help stop the cooking for a while and get the browned bits up from the pan).  When the carrots begin to brown, after 6-9 minutes, add the celery and keep stirring.  When the celery has reduced by half (you’ll notice a difference in the pot, as the vegetables cook and water evaporates), after 9-12 minutes, add the mushroom slices.  Stir vigorously to help separate the slices, and cook for another 5 minutes.  Add the crushed red pepper, tarragon, marjoram and thyme, cooking for 2 minutes to help release the oils in the herbs.  Add the 8 cups of water, making sure to scrape the bottom of the pot to release the caramelized bits into the broth, and cover.  Bring the broth to a boil and cook for 5 minutes; add the lentils and cover.  Once the whole pot boils again, reduce to a simmer and set the lid slightly askew to help the water cook out.  It may take anywhere from 30-50 minutes for your lentils to reduce properly, depending on the age of the lentils and the heat of your stove.  I prefer a fairly thick dish, but you may prefer to have some extra broth to mingle with your grains.  Whatever your preference, serve these over a bed of grains and enjoy your hard work!

*Mirepoix is a classic French starter for most dishes, where you cook aromatics in an open pan to let flavors mingle.  Other varieties exist, but I prefer the classic French version - onions, carrots and celery heart - with garlic.

*I prefer cremini mushrooms, although they aren’t always available in their organic form.  For this reason, I often use baby portabellas instead.  You may also use white mushrooms, although their lack of flavor and texture don’t really add much to the dish.

*Smash-chop: after you have peeled the cloves, trim the root end off.  Smash the clove with the side of your knife by pressing firmly until the clove breaks into pieces; chop the smashed cloves into a dice similar in size to the onions being used.

Soy, Tofu & Tempeh

Soy & Tofu

Soy is a great plant, providing complete proteins and filling fiber essential to a complete and healthy vegan diet.  Recently, however, as soy becomes more popular and consumption increases, we learn more about it’s effects - good and bad - every day.  While soy does have its benefits, you should be careful in limiting your intake from unfermented soy. 

Common staples like tofu and soymilk contain free-radical isoflavones that stimulate estrogen receptors which can, when consumed in large enough amounts for your body, cause problems to arise.  In women, it is easier to recognize when you are consuming to much soy: the most indicative response is skin breaking out and mood swings.  The response in women shouldn’t be surprising, as the stimulated increase in estrogen mimics the menstruation cycle in certain ways.  Many women I know have told me they reduced their intake after troublesome breakouts wouldn’t go away, regardless of where they were on their cycle.

In men, however, the response is more subtle.  The increase in free-radical is flavones, which stimulate estrogen receptors, can cause an imbalance in the testosterone/estrogen levels in different men.  While every man produces estrogen (and women produce testosterone), each is calibrated at a certain level.  When this level is tilted too far in either way, problems can arise.  Men with too much soy may notice changes in mood more frequently, sometimes followed tenderness in the chest area.  Men  need to be extra careful with their consumption of unfermented soy, as these can increase estrogen production to levels that eventually decrease testosterone - making it harder to reverse the imbalance.

Tempeh

With its origins in SE Asia, particularly Indonesia, tempeh is the result of soybeans being fermented by the rhizopus oligosporus bacteria culture.  Tempeh provides its consumers with a complete protein, with all essential amino acids, combined with vitamins and minerals not normally found in complete proteins (like manganese and copper).  Additionally, because it is fermented, it does not inhibit the absorption of nutrients and minerals like unfermented soy can because the enzyme phytase is produced during fermentation (which breaks down nutrient-binding phytate), which actually helps facilitate absorption.  Miso is another form of fermented soy, which provides the same phytoestrogens (the beneficial kind) that have been shown to reduce cancer risks in both men and women.

When choosing a protein, try and be aware of what your body is telling you.  Keep in mind that quinoa and amaranth also offer complete proteins, in addition to complex carbohydrates to keep you nourished throughout the day.  Soy, either fermented or not, is acceptable in moderation.  Try to not get stuck in a rut of making tofu/tempeh every day as an easy meal starter; you’ll get bored and question what else is out there.  Try alternating these two foods twice a week, getting most of your proteins from grains and legumes, while continuing to eat a variety of vegetables and fruits.  The key to a successful vegan transition is VARIETY, so go ahead and mix it up!

Recipe # 4: Sautéed Broccoli

I love to make this dish whenever I can.  It is so full of flavor, you can eat it on its own as a snack or as part of a nutritious meal.  If making a meal, complete the protein with grains; if you want, try adding a bit of tofu to the mix and enjoy with a slice of organic bread for a quick feast.

Sautéed Broccoli

4-6 cloves garlic
2 Tbsp. extra virgin olive oil
1 package frozen broccoli florets
1-2 tsp. crushed red pepper
Salt & pepper to taste

Heat the olive oil in a 12-inch skillet or wok, over medium-high heat.  Smash the garlic cloves thoroughly and add to the pan.  Stirring occasionally, sauté the garlic until it begins to brown around the edges.  Add the frozen broccoli, immediately cover with a lid* and continue to cook for about 5 minutes.  Remove the lid, check to ensure no frozen broccoli remain* and add the red pepper.  Continue cooking for 5-8 minutes, just until the broccoli begins to brown and crisps around the florets.  Remove from heat and add salt & pepper to taste.

Organic Produce: A Guide

When faced with the prospect of buying organically, many consumers find the price difference between conventional and organic products a bit shocking.  While it is true some organic produce will be grossly more expensive than their conventionally grown counterparts, you can still stay within your budget.  One of the keys to being a successful vegan (especially if you are on a budget) is to buy what is in season.  When you buy organic produce in season, the difference in price will not be as drastic because producers in the country are able to keep supply at a level that is near demand (for both commercial and retail purposes), bringing the cost lower.  Even still, some may find the price increase not feasible - which is understandable.

The list below will be helpful in identifying which kinds of produce you should always buy organically (if concerned with harmful pesticides), and those you can buy conventionally in a financial squeeze.  Of course, organic produce is better for your health, the environment, and the economy by reducing the impact and indirect social costs incurred when growing conventional produce.  Buying organic encourages farmers to grow their produce in a manner that protects the environment.  The more everyone buys organic, the more demand increases - further encouraging others farms to go organic and make a higher profit.  Most organic farmers have dealings with smaller distribution channels, cutting out most of the “middle man” costs of conventional produce, making the farmers’ organic crops more valuable.  Buying organically encourages sustainability and helps smaller farms thrive in an industry dominated by Big Agriculture and be more eco-friendly in their crop production.

“Dirty Dozen”
These produce items contain the MOST pesticides located in them, according to many studies by the USDA and EWG, in order - starting with the worst:

• Peaches
• Apples
• Bell peppers
• Celery
• Nectarines
• Strawberries
• Cherries
• Kale
• Lettuce
• Carrots
• Pears
• Spinach

“Clean Fifteen”
These popular fruits and vegetables showed the lowest amounts of pesticides, from best to worst:

• Onions
• Avocado
• Pineapple
• Mangoes
• Asparagus
• Kiwi
• Cabbage
• Eggplant
• Papaya
• Watermelon
• Broccoli
• Tomatoes
• Sweet potatoes
• Grapefruit
• Honeydew melon

Additionally, I try to always buy the following in their organic form, to encourage organic practices in an industry dominated by Big Agriculture and their powerful Washington lobby:

• Wheat
• Corn
• Soy

Recipe # 3: Ramen-Style Tofu Soup (Gluten-free)

I make this quick, ramen-style dish when I am in a pinch and only have staples in my kitchen.  You probably already have most of the ingredients in your kitchen (and if you r don’t, you should), making the preparation very simple.  Your grocer most likely carries the Mori-Nu brand for the tofu in this soup, in a UHT container either in the refrigerated section on the shelf in the Asian cuisine aisle.  If you cannot find it, a soft tofu would work as well.  I prefer the Rapunzel brand of bouillon cubes.  However, if you don’t have bouillon cubes, a regular stock or broth would suffice.  Start to finish, this dish is done in 20 minutes - perfect for a quick, nutritious, filling meal with a side of steamed veggies.

Ramen-Style Tofu Soup (Gluten-free)

3 cups water
¾ cup quinoa
¼ cup amaranth
2 vegan bouillon cubes (no salt added)*
1 package firm silken tofu
2 tbsp. olive oil or sunflower oil
Salt & pepper

In a 5-quart saucepan, bring the water to a boil over medium-high heat.  Slice the tofu in 2-3 cm cubes and set aside.  When the water comes to a boil, add the grains, bouillon cubes, tofu and oil.  Bring the soup back to a boil, cover, and reduce to low heat; continue to cook for 20 minutes, stirring occasionally.  Remove from the heat and let sit, covered, for an additional 5 minutes.  There should be some broth left in the pot.  Give the soup a quick fluff, salt & pepper to taste, and serve on its own or with steamed vegetables.

*I prefer Rapunzel brand bouillon cubes.  If you don’t have this, you can substitute broth or stock for the water.

Going green, and saving green

When faced with the decision to buy organic products, most people assume that going organic will have an adverse effect on your wallet.  While this may hold true for meat and dairy eaters, buying organic on a vegan diet is actually comparable to a conventional omnivorous diet, sometimes less.  Why? A lot of the staples of a vegan diet - grains, legumes and healthy oils - can be purchased in bulk, with a shelf life much longer than the meat or dairy in most kitchens.  If you are fortunate enough to live in a city with an organic grocer, they probably have a bulk section where you can purchase any amount of these dry goods for a set price per pound.  Buying  organic bulk is a double whammy for the environment: you avoid costly and resource-heavy packaging AND you are helping the overall price of those organic goods go down.  Every time you purchase in large quantities, you have a trickle-down effect on the market as a whole, encouraging the producers to increase their production efforts which, in turn, makes the production cost go down; ultimately, you, the consumer, see these benefits later on with a reduction in price.  This is known as economies of scale, which is paramount to making organic goods more accessible to the general public.

But what if I don’t have an organic grocer or a bulk section?  You are in luck, because the internet is there to help.  Namely, the natural & organic section on Amazon.  Yes, Amazon.com has a virtual grocery store.  You can get everything from flours to baking mixes, herbs, spices, oils, BULK FOOD (!), canned tomatoes, pastas, coconut water - almost anything - all for less than what you pay for at your local grocer.  What is even more amazing, is that most of your purchases qualify for free shipping.  You may be thinking this is counter-intuitive to organic principles, but in reality it is quite the opposite.  Food suppliers send the goods directly to the Amazon grocery warehouse in Kentucky, then Amazon ships the food directly to you.  In turn, this lightens the load on grocery store distribution channels as well as making a trip in your car to the grocery store obsolete.  Truly, a win-win situation!

Just remember to recycle the cardboard boxes that arrive at your door.

Vegan on a Mission

Most vegans I know try to keep as their diets as organic as possible, for a number of reasons.  For me, being a vegan and keeping organic go hand in hand with respect to my reasoning.

First, I decided to become a vegan because of the impact current food production has on the environment.  Currently, the commercial production of livestock accounts for 18% of the world’s CO2 emissions, one of the main contributors to global warming, more than any other industry (including transportation).   In addition to the production of livestock, conventional methods for producing commercial produce doesn’t respect the land and surrounding ecosystem the way farming practices used to.  With the introduction of genetically modified organisms (GMOs), natural balances in the local ecosystem are being disrupted.  GMOs encourage some pests to thrive and contributes to others' demise at the same time.  Intervening in the natural process of adaptation, GMOs pose a distinct threat to the world’s ecology as a whole.  Organic farming practices do not use GMOs or harmful chemical pesticides.  Rather, farmers work with the environment to grow their crops, using crop rotation to promote healthy soil and natural pesticides and fertilizers to encourage growth.

Second, I opted for a vegan diet with a concern for my own physical health.  Consuming clean foods that my body can easily and naturally digest has proven to be very beneficial for my overall well-being.  I have more sustained energy throughout the day, without the spikes and drops I used to have.  By default, I find myself eating more of a balance of nutritious foods.  Previous digestive issues have been eradicated, as I am more able to listen to what my body is trying to tell me.

Yes, listen to my body. 

I realize that may sound obnoxious and new age-y, but I have truly been able to recognize a difference.  With my body not having to constantly figure out what it is going to do with processed, unnatural foods, when something is going awry I am able to recognize it and effectively attend to the problem at hand.  This harmony led to a realization that I have an intolerance to gluten - the protein found in wheat, barley, rye and other plants of the triticae family (hence, caeliac‘s disease).  I noticed that when I consumed wheat products, my face would swell, my eyes would get puffy, and my joints would ache.  So, I tried to be more cognizant of how my body reacted to certain foods.  What a difference!  You may notice, too, that once you start eliminating typical problematic foods (eggs, dairy, red meat) your body will become more in sync with itself.

Recipe # 2: Quinoa-Amaranth Blend

 This versatile blend can be used as a healthy, more nutritious alternative to pasta and rice.  In most dishes, you can replace the grain with this blend for a nuttier flavor and more texture.

Quinoa-Amaranth Blend

¾ cup quinoa
¼ cup amaranth
2 cups water

In a 2 quart saucepan, bring the water to a boil over high heat. Add the grains, and stir. Bring the liquid back to a boil, and reduce to a light simmer and cover. Stir 1 or 2 times throughout cooking to prevent sticking. Depending on your heat, the grains should be done in 15-20 minutes. Remove from heat and stir. Cover the pot, again, and set aside for 5 minutes. Fluff the grains with a fork and enjoy! May be eaten by itself or as a side to another amazing dish.

*Yes, you need to let the quinoa sit after cooking. Trust me, it does make a difference!

*This blend is great on its own or drizzled with a bit of quality extra virgin olive oil. Additional suggestions:

• Sea salt and fresh ground pepper
• Paprika, olive oil and sea salt
• Olive oil and a touch of cayenne pepper (or more, if you have a taste for spice like me!)
• Marjoram and pepper (for a distinctive, refreshing side)

Amazing Amaranth

Amaranth, like quinoa, is a new addition to the pantry.  Widely used among ancient civilizations, amaranth is prized for being a complete protein, providing all the essential amino acids.  When sprouted, the leafy greens may also be consumed as part of a meal.  Higher in fiber than quinoa, amaranth has a sticky texture when cooked alone.  For this reason, amaranth is usually used as a secondary grain to great a blend.  When blending amaranth into a grain, keep the ratio below one-third and follow the cooking directions of the base grain.  I like to blend my amaranth into quinoa, both red and white, to increase the nutritional potency and enhance the nutty flavor of both grains.

The Magic of Quinoa

Quinoa, a relatively new grain to the US food market, has been gaining momentum as a substitute for popular food staples like rice, bulgur, couscous, and even pasta. Originating from the Andean mountains of Peru, quinoa was a staple of the Incan diet. What makes this grain so versatile and unique? First, the nutritional value of this grain is beyond its competitors – and it is suitable for a gluten-free diet. Quinoa is important in a vegan diet because it is high in all 7 essential amino acids – namely, lysine. Why is lysine so important to vegans? Lysine is an essential amino acid that is not present in high enough amounts in most plant foods.

When following a vegan diet, it is important to combine foods effectively to ensure you get a complete protein. A complete protein is one that provides all the essential amino acids (the ones your body doesn’t produce naturally), in the proper ratios, necessary for proper muscular nourishment and development. Most plant foods, like leafy greens, wheat and rice, provide partial, or incomplete protein. When you use quinoa in your cooking, you can ensure that you get sufficient amounts of these amino acids in your meal.

Quinoa has a distinctive, nutty aroma and flavor when cooked. You may notice, perhaps even intrigued, by the curly pieces of germ in the quinoa. When cooked, the quinoa seed expands and the germ pops, producing the curly-cues you see. Quinoa has a slightly al dente texture, providing another component of gastronomical delight. Be careful not to salt your water when you are cooking quinoa, as the presence of salt will intensify; only salt the quinoa after cooking to get the right balance of flavor. Served on its own, with a light drizzle of extra virgin olive oil and some fresh ground pepper, quinoa is the perfect antidote to a humdrum diet. And, because it is high in fiber and protein, you don’t have to feel guilty about indulging your carbohydrate cravings.

*If you want to add some flare to a dish, try using red quinoa. Some stores will have this in their bulk section next to the more readily available white quinoa. Although there is no real taste difference, it can make you feel a bit exotic eating such a beautiful food.

Recipe #1: Tempeh Marinara

 I love this sauce because of its versatility.  When you are in the mood for pasta, it serves as an excellent stand-in for a traditional marinara because it offers a complete protein.  For a snack, you can put it over some steamed broccoli topped with a drizzle of extra virgin olive oil.  Any way you serve it, I'm sure you are going to love it!

Tempeh Marinara

3 Tbsp extra virgin olive oil

2 Tbsp sunflower oil*

1 large onion

6 cloves garlic

1-2 tsp red pepper flake

1 tsp dried basil

1 tsp dried marjoram

1 block tempeh (8 oz)

1 can whole tomatoes (28 oz) + ½ can water

1 tsp sea salt

½ tsp fresh ground pepper

Preparation:

Dice the onion and smash-chop* the garlic. Shred the tempeh through a grater (soft cheese holes for multifunction graters).

Cooking:

Combine and heat the oils, over medium-high heat, in a 6 qt saucepan. Add the onions and garlic, stirring occasionally. Once the garlic begins to brown, add the spices and herbs*. After the spices/herbs have marinated, add the shredded tempeh. Keep stirring every few minutes, to prevent the tempeh from sticking to the bottom. After 5 minutes, add the can of tomatoes with ½ can of water. Add salt and pepper, to taste. Bring the sauce to a boil and reduce to a simmer (low setting) and cover. Keep an eye on the sauce, stirring every 7-10 minutes to ensure proper flavoring. Once the sauce has reduced considerably (until liquid covers just the top of the tempeh), remove the lid and continue cooking over low heat. Continue to simmer until desired thickness is achieved. Serve over pasta, quinoa, or steamed broccoli.

When you can, use organic ingredients.

*Sunflower oil is used with extra virgin olive oil to increase the smoke point – allowing you to cook at a higher temperature without burning the oil (this is called cutting the oil).

*Smash chop: after peeling the garlic, cut off the root ends. Smash the cloves with the side your knife. Coarsely chop the garlic gloves.

Sustainable Eco-Veganism: An Introduction

Welcome!

Concern for the environment in this country is growing rapidly. Everywhere you turn, people and companies are encouraging you to “go green.” Bringing your reusable bags to the grocery store is no longer seen as trendy, it’s common place; environmentally-friendly cleaning products have caught up with harmful chemical-based cleaners; organic farming practices are encouraged by the population at large, not just a select few. People are becoming more cognizant than ever about their impact on the world we live in. However, few people know what kind of impact our current food consumption patterns affect the environment. According to the UN, facotory farming – the industrial production of livestock – contributes to 18% of greenhouse gas emissions globally, more than any other industry. The combined emissions of transportation (cars, planes, trains, ships, etc.) account for nearly 13% of greenhouse gasses! Think about it for a second; raising livestock for food consumption is almost 40% more responsible for global warming than transportation. Imagine the change we could initiate by gradually reducing meat consumption.

My mission is simple. Educate the consumer about his/her impact and give sensible solutions to make a difference. A vegan diet doesn’t consist of just vegetables and rice. In fact, when properly advised, a vegan diet can be just as delicious as and MORE nutritious than an omnivorous diet centered on meat. Additionally, when purchased responsibly, an alternative vegan diet won’t have the impact on your wallet that you may think.

This blog is not meant to be preachy; rather, I wish to present a viable alternative to current food production and consumption practices. I will provide you with delicious recipes, educational information and resources to make the vegan diet more accessible to everyone. If you are considering a vegan diet, DO NOT BE AFRAID. I understand that changes in any diet can be challenging, and I am in no way suggesting that you should immediately change your food habits. Rather, try making a few meals a week vegan. Soon, you can set aside one day a week to abstain from animal products. Take it easy, and don’t go overboard as you begin this transition. You may, at first, find it hard to eliminate certain dairy products from your diet – this is to be expected. Listen to your body, and make decisions you feel comfortable committing to. Remember, you are making a lifestyle change… this takes time. Feel proud that you are doing your part in an area you have accountability for. We can’t change the way our world operates overnight, but we can do what we can to change our involvement in it!

Jacob