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Vegan Good Stuff
Becoming More VeganSaturday, January 19th, 2008
I like to think of veganism as a process rather than a destination. Even organic vegetables are produced using herbicides and trucked to their destinations in insect-spattered, CO2-spewing vehicles.
All any of us can do is keep working toward the goal of non-participation in any form of animal exploitation or environmental despoliation, remembering that people are animals and that vegan also means green. ...read more here.
COOKBOOKS (Simple)
Vegan Vittles by Joanne Stepaniak*****See Fruit Smoothies
FRUIT SMOOTHIES
1 frozen medium banana
to freeze banana peel it and wrapped it tightly in plastic wrap. Put in freezer for six hours.
1 1/2 cup fruit juice
1/2 cup sliced frozen or fresh fruit/berries
Cut banana into chunks
Place ALL ingredients into blender - process till smooth and creamy.
Cool Treat: For breakfast reduce fruit juice by 1/2 cup and blend in 1/2 cup light silken tofu crumbled
Tofu Cookery by Louise Hagler***SEE HONEY CHEESECAKE
HONEY CHEESECAKE
see pages 6 & 7 in TC by Hagler for instruction on working with tofu and this recipe on page 139.
preheat oven to 350 F
1 baked graham cracker 9' pie shell
blend in food processor
2 lbs tofu (a medium firm is good)(press water out of it before using)
1 cup honey (buy honey in bulk at whole foods store)
1/4 cup lemon juice
2 tsp vanilla
pinch salt
1/4th cup oil
When smooth and creamy pour into pie shell -
bake for one hour or until small cracks appearon the surface.
Serve well chilled - topped with lemon slices and fresh or frozen fruit.
-----------------------------------------------------------------
Low Cost Vegan meal Plans (scroll all the way down for the recipes)
Omega 3 for Vegans
Meatless meals
___________________
WHAT IS TEMPEH?
QUESTION: "I've heard tempeh is a good protein source for vegetarians, but I don't know anything about it. What is it, and where can I buy it? Most importantly, how is it used?"
ANSWER: Most people have heard of tofu, that block of white soybean curd served in Buddha's Delight at most Chinese restaurants. But tempeh is an equally versatile and, I'd argue, tastier and more practical soyfood with a firmer texture. It's a great staple to keep on hand at home.
Tempeh is easy to use. Like tofu, it picks up the flavors of the foods with which it's cooked. Use tempeh to make chili, soups, stews, sauces, and casseroles. It can also be grilled and served as an entrée or used as an ingredient for sandwich and burrito fillings.
But tempeh, a traditional Indonesian soyfood, has one big nutritional advantage over tofu: It's a whole food. In contrast with tofu, which is made with soymilk, tempeh is made with whole soybeans, making it a good source of fiber. It's a rich source of protein and a good source of riboflavin, thiamin, niacin, calcium, iron, and zinc. In addition, tempeh is low in saturated fat, cholesterol-free, and full of beneficial phytochemicals.
To make tempeh, whole soybeans are mixed with a grain-often rice-and a mold culture. The mixture is fermented and pressed into a firm, flat, rectangular block. The finished product comes in different colors and flavors, depending upon the ingredients used to make it.
STEAMED CABBAGE AND PEPPERS
(Serves 4)
A low-salt and lowfat recipe that is far from bland or boring.
4 cups raw Savoy cabbage, shredded
1 green bell pepper, seeded and cut into very thin strips
1 red bell pepper, seeded and cut into very thin strips
1 medium red onion, slivered
1 Tablespoon celery and/or poppy seeds
Freshly ground pepper to taste
Steam all vegetables to desired tenderness, making sure any accumulated water is drained. Stir in seasonings and serve at once.
Total calories per serving: 92; Fat: 1 gram
SPICY STUFFED CABBAGE(Serves 6-8)
Enjoy this hearty main dish!
3-pound head of green cabbage
1 Tablespoon oil
2 medium yellow onions, finely chopped
1 clove of garlic, crushed
3 medium raw carrots, finely grated
2 cups mashed potatoes
1/4 cup freshly minced parsley
Salt or salt substitute and freshly-ground pepper to taste
28-ounce can crushed tomatoes
3/4 cup raisins
Remove core from cabbage and plunge the head into a large pot of boiling salted water. Cover, then remove pot from heat after a rolling boil has been reached.
Let cabbage head soak in covered pot for 15-20 minutes or until leaves are wilted. Drain and allow leaves to cool until comfortable to touch.
Remove 12 to 16 leaves. Remove coarse ribs and set aside.
Heat oil in a skillet and saut‚ onions with the garlic until clear but not browned.
Scrape onions into large bowl; add carrots, mashed potatoes, and seasonings. Combine well.
Spoon a bit of mix into center of each leaf, fold 2 sides of leaf inwards, and roll up napkin-style.
Set stuffed cabbage leaves in bottom of large, heavy, flame-proof dish.
Pour tomatoes over stuffed cabbage and add raisins.
Cover and simmer over lowest heat for 35-45 minutes before serving.
Total calories per serving: 260; Fat: 3 grams
SAUTEED CABBAGE AND PASTA(Serves 4)
Cabbage at its most elegant.
2 cups shredded bok choy (Chinese cabbage)
1/2-3/4 cup red bell pepper, finely chopped
1 cup red onion, chopped
1 Tablespoon olive oil
1/4 cup vegetable broth
12 ounces spinach pasta (rotelle or ribbon noodles)
2 Tablespoons freshly chopped parsley
Salt or salt substitute and freshly-ground pepper to taste
1 Tablespoon red pepper flakes (optional)
Saute‚ cabbage, red pepper, and onions in oil and broth until wilted. Remove from heat, cover at once, and set aside.
Prepare pasta according to directions on package, making sure not to overcook.
Toss all ingredients together until well-mixed.
Red pepper flakes add more zest to this dish. Serve piping hot.
Total calories per serving: 402; Fat: 5 grams
Jacqueline Dunnington is a freelance writer from New Mexico.
BANANA BARS
(Serves 6)
1 cup mashed ripe bananas
2/3 cup ground almonds
2/3 cup ground oats
1/2 teaspoon ground ginger
1/2 teaspoon nutmeg
1 teaspoon vanilla extract
1/2 teaspoon fresh orange zest
3 Tablespoons chopped dates
1/2 cup sprouted millet (available in the produce or refrigerated section of natural foods stores and at farmers’ markets)
3 Tablespoons shredded coconut
In a food processor or blender,coarsely chop bananas, almonds, and oats. Add ginger, nutmeg, vanilla, zest, dates, and millet and
process to combine.
Pour mixture onto waxed paper and roll into a log.
Refrigerate for at least 2 hours. Unroll log and garnish with coconut before slicing.
Total calories per serving: 201 Fat: 6 grams
Carbohydrates: 34 grams Protein: 5 grams
Sodium: 3 milligrams Fiber: 3 grams
Chocolate Decadence
Fruitarian
Fruitarians are vegans who prefer to eat only the ‘fruit’ of plants.
These include not only apples or grapes but also tomatoes, peas,
beans, nuts, seeds, and other foods.
There are different variations of fruitarianism. Some fruitarians
only eat the fruit of a plant so that the plant does not have to be
killed.
For instance, when one eats a root vegetable, such as a carrot,
the whole carrot plant dies. Other fruitarians will eat all of the edible parts of fruits and vegetables.
This recipe will please both kinds of fruitarians, as well as everyone else.
GREEN AVOCADO SOUP
(Serves 2)
4 ripe, mashed avocados (to make 2 cups)
1 Tablespoon chopped red bell pepper
2-3 mashed ripe bananas (to make 1 cup)
11/2 cups water
1 cup orange juice
Place all of the ingredients in a blender and process until smooth.
Serve at room temperature or allow soup to chill for 30 minutes prior to serving.
Total calories per serving: 531 Fat: 36 grams
Carbohydrates: 57 grams Protein: 7 grams
Sodium: 31 milligrams Fiber: 15 grams
BANANA-PEACH MOUSSE
(Serves 12)
Approximately 8-12 peeled ripe bananas (to make 4 cups)
1 pound (approximately 2 cups) chopped dried peaches or apricots
4 cups peach- or vanilla-flavored soy yogurt
2 teaspoons orange zest
2 Tablespoons orange juice concentrate
Place all ingredients in a blender or food processor and blend until smooth.
Portion into individual dishes.
Allow mousse to set, refrigerated, for at least 2 hours before serving.
Total calories per serving: 239 Fat: 1 gram
Carbohydrates: 54 grams Protein: 4 grams
Sodium: 10 milligrams Fiber: 4 grams
GRILLED VEGETABLESWITH MUSTARD MAPLE SAUCE
(Serves 12)
3 pounds (approximately 7 cups) cauliflower or broccoli florets or sliced summer squash
2 cups water
3/4 cup prepared mustard
1/2 cup maple syrup
2 teaspoons fresh lemon zest
1 Tablespoon cornstarch, if needed
2 Tablespoons water, if needed
Preheat grill. Grill cauliflower, broccoli, or squash lightly, turning once. Set aside.
To prepare sauce, heat water in a small pot until simmering.
Stir in mustard and maple syrup.
Heat and stir until slightly thickened.
Stir in zest. If sauce is not as thick as desired, combine cornstarch and water and stir into sauce.
Allow sauce to simmer, stirring, until thickened.
When sauce is thick, arrange vegetables on a serving platter, drizzle with sauce, and serve.
Total calories per serving: 82 Fat: 2 grams
Carbohydrates: 16 grams Protein: 3 grams
Sodium: 403 milligrams Fib
From Cool Vegan
Fri
Fried Green Tofu
Fried Green Tofu
Submitted by: msad
Slice and completely dry firm tofu with clean towel. Coat tofu in fine cornmeal (nutritional yeast can be added), fry in hot oil on a cast iron skillet. You may need to slightly wet tofu before coating. Serve with fried green tomatoes, done the same way.
Stuffing
Submitted by: Yvette
1 green bell pepper
1 red bell pepper
1 big onion
4 cloves of garlic
1 loaf whole wheat bread
1 can vegetable broth
olive oil
spices
Fry onion, peppers, and garlic in olive oil with salt a pepper. break the bread into pieces and pour over warm vegetable broth until it is moist. Add salt, pepper, onion and garlic powder. Add fried veggies. Spread in an oiled baking pan and cook 350 until crispy on top.
Stewed Tomatoes
Submitted by: kytty
1 16oz. can tomatoes
1/3 cup chopped onion
2 Tablespoons chopped green pepper (I use olives instead)
1 Tablespoon blackstrap molasses
1/2 teaspoon salt
1/8 teaspoon pepper
1 cup bread cubes
Mix all but bread. Cover and heat until boiling. Simmer until onions and pepper are tender, 8-10 minutes. Stir in bread cubes.
-----------------------------------------------------------
Sweetened Ice Berries!
Ingredients (use vegan versions):
1 cup frozen small berries (blueberries, raspberries..)
1 cup soy milk
sweetener to taste
Directions:
Place frozen berries in a bowl. Add sweetener as desired. Add soy milk. Let stand for about 2 minutes; the soy milk and berries will freeze together to form an ice cream like texture. Mush around a bit and enjoy!! This is seriously DELICIOUS... and simple!
Serves: 1
Preparation time: 1 minute
____________________________________________
SEE BOGGY CREEK FARM RECIPES
I like to think of veganism as a process rather than a destination. Even organic vegetables are produced using herbicides and trucked to their destinations in insect-spattered, CO2-spewing vehicles.
All any of us can do is keep working toward the goal of non-participation in any form of animal exploitation or environmental despoliation, remembering that people are animals and that vegan also means green. ...read more here.
COOKBOOKS (Simple)
Vegan Vittles by Joanne Stepaniak*****See Fruit Smoothies
FRUIT SMOOTHIES
1 frozen medium banana
to freeze banana peel it and wrapped it tightly in plastic wrap. Put in freezer for six hours.
1 1/2 cup fruit juice
1/2 cup sliced frozen or fresh fruit/berries
Cut banana into chunks
Place ALL ingredients into blender - process till smooth and creamy.
Cool Treat: For breakfast reduce fruit juice by 1/2 cup and blend in 1/2 cup light silken tofu crumbled
Tofu Cookery by Louise Hagler***SEE HONEY CHEESECAKE
HONEY CHEESECAKE
see pages 6 & 7 in TC by Hagler for instruction on working with tofu and this recipe on page 139.
preheat oven to 350 F
1 baked graham cracker 9' pie shell
blend in food processor
2 lbs tofu (a medium firm is good)(press water out of it before using)
1 cup honey (buy honey in bulk at whole foods store)
1/4 cup lemon juice
2 tsp vanilla
pinch salt
1/4th cup oil
When smooth and creamy pour into pie shell -
bake for one hour or until small cracks appearon the surface.
Serve well chilled - topped with lemon slices and fresh or frozen fruit.
-----------------------------------------------------------------
Low Cost Vegan meal Plans (scroll all the way down for the recipes)
Omega 3 for Vegans
Meatless meals
___________________
WHAT IS TEMPEH?
QUESTION: "I've heard tempeh is a good protein source for vegetarians, but I don't know anything about it. What is it, and where can I buy it? Most importantly, how is it used?"
ANSWER: Most people have heard of tofu, that block of white soybean curd served in Buddha's Delight at most Chinese restaurants. But tempeh is an equally versatile and, I'd argue, tastier and more practical soyfood with a firmer texture. It's a great staple to keep on hand at home.
Tempeh is easy to use. Like tofu, it picks up the flavors of the foods with which it's cooked. Use tempeh to make chili, soups, stews, sauces, and casseroles. It can also be grilled and served as an entrée or used as an ingredient for sandwich and burrito fillings.
But tempeh, a traditional Indonesian soyfood, has one big nutritional advantage over tofu: It's a whole food. In contrast with tofu, which is made with soymilk, tempeh is made with whole soybeans, making it a good source of fiber. It's a rich source of protein and a good source of riboflavin, thiamin, niacin, calcium, iron, and zinc. In addition, tempeh is low in saturated fat, cholesterol-free, and full of beneficial phytochemicals.
To make tempeh, whole soybeans are mixed with a grain-often rice-and a mold culture. The mixture is fermented and pressed into a firm, flat, rectangular block. The finished product comes in different colors and flavors, depending upon the ingredients used to make it.
STEAMED CABBAGE AND PEPPERS
(Serves 4)
A low-salt and lowfat recipe that is far from bland or boring.
4 cups raw Savoy cabbage, shredded
1 green bell pepper, seeded and cut into very thin strips
1 red bell pepper, seeded and cut into very thin strips
1 medium red onion, slivered
1 Tablespoon celery and/or poppy seeds
Freshly ground pepper to taste
Steam all vegetables to desired tenderness, making sure any accumulated water is drained. Stir in seasonings and serve at once.
Total calories per serving: 92; Fat: 1 gram
SPICY STUFFED CABBAGE(Serves 6-8)
Enjoy this hearty main dish!
3-pound head of green cabbage
1 Tablespoon oil
2 medium yellow onions, finely chopped
1 clove of garlic, crushed
3 medium raw carrots, finely grated
2 cups mashed potatoes
1/4 cup freshly minced parsley
Salt or salt substitute and freshly-ground pepper to taste
28-ounce can crushed tomatoes
3/4 cup raisins
Remove core from cabbage and plunge the head into a large pot of boiling salted water. Cover, then remove pot from heat after a rolling boil has been reached.
Let cabbage head soak in covered pot for 15-20 minutes or until leaves are wilted. Drain and allow leaves to cool until comfortable to touch.
Remove 12 to 16 leaves. Remove coarse ribs and set aside.
Heat oil in a skillet and saut‚ onions with the garlic until clear but not browned.
Scrape onions into large bowl; add carrots, mashed potatoes, and seasonings. Combine well.
Spoon a bit of mix into center of each leaf, fold 2 sides of leaf inwards, and roll up napkin-style.
Set stuffed cabbage leaves in bottom of large, heavy, flame-proof dish.
Pour tomatoes over stuffed cabbage and add raisins.
Cover and simmer over lowest heat for 35-45 minutes before serving.
Total calories per serving: 260; Fat: 3 grams
SAUTEED CABBAGE AND PASTA(Serves 4)
Cabbage at its most elegant.
2 cups shredded bok choy (Chinese cabbage)
1/2-3/4 cup red bell pepper, finely chopped
1 cup red onion, chopped
1 Tablespoon olive oil
1/4 cup vegetable broth
12 ounces spinach pasta (rotelle or ribbon noodles)
2 Tablespoons freshly chopped parsley
Salt or salt substitute and freshly-ground pepper to taste
1 Tablespoon red pepper flakes (optional)
Saute‚ cabbage, red pepper, and onions in oil and broth until wilted. Remove from heat, cover at once, and set aside.
Prepare pasta according to directions on package, making sure not to overcook.
Toss all ingredients together until well-mixed.
Red pepper flakes add more zest to this dish. Serve piping hot.
Total calories per serving: 402; Fat: 5 grams
Jacqueline Dunnington is a freelance writer from New Mexico.
BANANA BARS
(Serves 6)
1 cup mashed ripe bananas
2/3 cup ground almonds
2/3 cup ground oats
1/2 teaspoon ground ginger
1/2 teaspoon nutmeg
1 teaspoon vanilla extract
1/2 teaspoon fresh orange zest
3 Tablespoons chopped dates
1/2 cup sprouted millet (available in the produce or refrigerated section of natural foods stores and at farmers’ markets)
3 Tablespoons shredded coconut
In a food processor or blender,coarsely chop bananas, almonds, and oats. Add ginger, nutmeg, vanilla, zest, dates, and millet and
process to combine.
Pour mixture onto waxed paper and roll into a log.
Refrigerate for at least 2 hours. Unroll log and garnish with coconut before slicing.
Total calories per serving: 201 Fat: 6 grams
Carbohydrates: 34 grams Protein: 5 grams
Sodium: 3 milligrams Fiber: 3 grams
Chocolate Decadence
Fruitarian
Fruitarians are vegans who prefer to eat only the ‘fruit’ of plants.
These include not only apples or grapes but also tomatoes, peas,
beans, nuts, seeds, and other foods.
There are different variations of fruitarianism. Some fruitarians
only eat the fruit of a plant so that the plant does not have to be
killed.
For instance, when one eats a root vegetable, such as a carrot,
the whole carrot plant dies. Other fruitarians will eat all of the edible parts of fruits and vegetables.
This recipe will please both kinds of fruitarians, as well as everyone else.
GREEN AVOCADO SOUP
(Serves 2)
4 ripe, mashed avocados (to make 2 cups)
1 Tablespoon chopped red bell pepper
2-3 mashed ripe bananas (to make 1 cup)
11/2 cups water
1 cup orange juice
Place all of the ingredients in a blender and process until smooth.
Serve at room temperature or allow soup to chill for 30 minutes prior to serving.
Total calories per serving: 531 Fat: 36 grams
Carbohydrates: 57 grams Protein: 7 grams
Sodium: 31 milligrams Fiber: 15 grams
BANANA-PEACH MOUSSE
(Serves 12)
Approximately 8-12 peeled ripe bananas (to make 4 cups)
1 pound (approximately 2 cups) chopped dried peaches or apricots
4 cups peach- or vanilla-flavored soy yogurt
2 teaspoons orange zest
2 Tablespoons orange juice concentrate
Place all ingredients in a blender or food processor and blend until smooth.
Portion into individual dishes.
Allow mousse to set, refrigerated, for at least 2 hours before serving.
Total calories per serving: 239 Fat: 1 gram
Carbohydrates: 54 grams Protein: 4 grams
Sodium: 10 milligrams Fiber: 4 grams
GRILLED VEGETABLESWITH MUSTARD MAPLE SAUCE
(Serves 12)
3 pounds (approximately 7 cups) cauliflower or broccoli florets or sliced summer squash
2 cups water
3/4 cup prepared mustard
1/2 cup maple syrup
2 teaspoons fresh lemon zest
1 Tablespoon cornstarch, if needed
2 Tablespoons water, if needed
Preheat grill. Grill cauliflower, broccoli, or squash lightly, turning once. Set aside.
To prepare sauce, heat water in a small pot until simmering.
Stir in mustard and maple syrup.
Heat and stir until slightly thickened.
Stir in zest. If sauce is not as thick as desired, combine cornstarch and water and stir into sauce.
Allow sauce to simmer, stirring, until thickened.
When sauce is thick, arrange vegetables on a serving platter, drizzle with sauce, and serve.
Total calories per serving: 82 Fat: 2 grams
Carbohydrates: 16 grams Protein: 3 grams
Sodium: 403 milligrams Fib
From Cool Vegan
Fri
Fried Green Tofu
Fried Green Tofu
Submitted by: msad
Slice and completely dry firm tofu with clean towel. Coat tofu in fine cornmeal (nutritional yeast can be added), fry in hot oil on a cast iron skillet. You may need to slightly wet tofu before coating. Serve with fried green tomatoes, done the same way.
Stuffing
Submitted by: Yvette
1 green bell pepper
1 red bell pepper
1 big onion
4 cloves of garlic
1 loaf whole wheat bread
1 can vegetable broth
olive oil
spices
Fry onion, peppers, and garlic in olive oil with salt a pepper. break the bread into pieces and pour over warm vegetable broth until it is moist. Add salt, pepper, onion and garlic powder. Add fried veggies. Spread in an oiled baking pan and cook 350 until crispy on top.
Stewed Tomatoes
Submitted by: kytty
1 16oz. can tomatoes
1/3 cup chopped onion
2 Tablespoons chopped green pepper (I use olives instead)
1 Tablespoon blackstrap molasses
1/2 teaspoon salt
1/8 teaspoon pepper
1 cup bread cubes
Mix all but bread. Cover and heat until boiling. Simmer until onions and pepper are tender, 8-10 minutes. Stir in bread cubes.
-----------------------------------------------------------
Sweetened Ice Berries!
Ingredients (use vegan versions):
1 cup frozen small berries (blueberries, raspberries..)
1 cup soy milk
sweetener to taste
Directions:
Place frozen berries in a bowl. Add sweetener as desired. Add soy milk. Let stand for about 2 minutes; the soy milk and berries will freeze together to form an ice cream like texture. Mush around a bit and enjoy!! This is seriously DELICIOUS... and simple!
Serves: 1
Preparation time: 1 minute
____________________________________________
SEE BOGGY CREEK FARM RECIPES
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at 9:35 AM - Link
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