Friday, August 31, 2012

Nutritional Yeast

Nutritional Yeast

Nutritional yeast (not to be confused with other yeasts, such as brewer’s or torula) is grown specifically for its nutritive value. Available as flakes or powder, nutritional yeast adds a cheesy flavor to all sorts of foods.
Red Star’s Vegetarian Support Formula (T6635+) is fortified with vitamin B12 and is an excellent source of protein, dietary fiber, vitamins, and minerals. Available in a 5-ounce shaker bottle or in bulk, Red Star nutritional yeast will keep for 24 months when stored in an airtight container in the refrigerator or in a cool dry place, away from direct sunlight. The Nutritional Yeast Cookbook contains recipes using Red Star’s Vegetarian Support Formula, as well as helpful cooking tips.

Vegan Nutritional Yeast (Nooch) Cheezy Biscuits

Prep Time: 20 mins Total Time: 35 mins Serves: 12, Yield: 12 biscuits
"These came from my Red Star Vegetarian Support Formula cookbook that uses their brand of nutritional yeast.  There are other brands that can be used.

1 cup plain unsweetened soymilk ( or other non-dairy milk, just under 1 cup see directions)
1 tablespoon lemon juice

2 cups whole wheat pastry flour
1/2 cup nutritional yeast flakes
1 tablespoon baking powder
1 teaspoon chili powder
3/4 teaspoon salt
1/2 teaspoon garlic powder
1/4 cup canola oil

Pour the soymilk, almond milk, etc. into a glass measuring cup and stir in the lemon juice. Let it rest at room temp for 10 minutes to sour.
Place the flour, nutritional yeast, baking powder, chili and garlic powders, and salt into a medium mixing bowl and stir them together.
Pour the oil into the dry ingredient mix, and cut in with a pastry cutter or fork until the mixture is crumbly.
Using a fork, stir in just enough of the soured non-dairy milk so the dough can come together and can form into a large ball-- too much milk will make the dough sticky but not enough will make the biscuits dry.
Turn the dough out onto a lightly-floured surface and knead it gently until it is smooth (about 25-30 times.) Gently form it into a ball.
Reflour the work surface and roll the dough out into a 1/2 inch thick sheet.

The Best Vegan Macaroni and Cheese Ever

Prep Time: 8 mins Total Time: 8 mins Servings: 6
1 1/2 cups plain soymilk
1 cup water
1/3 cup tamari or 1/3 cup soy sauce
1 1/2 cups nutritional yeast
1 tablespoon paprika
1 tablespoon garlic powder
1 tablespoon salt
3 ounces firm tofu
1 cup canola oil
1 1/2 lbs macaroni noodles
2 teaspoons mustard (optional)

Preheat oven to 350°F.
Boil water in a big pot for the pasta.
All of the ingredients sans pasta can easily go in a blender (liquid and powdered) -- this is by far the easiest way.
Once pasta is cooked, drain and put it in the baking pan pour the cheese sauce over the pasta.
Bake until the top of the pasta looks slightly browned and crispy, about 15 minutes.

Credit goes to:

Thursday, August 30, 2012



Also called bean curd, tofu is produced by coagulating soymilk and pressing the curds. Tofu is not only inexpensive and easy to find, but it’s a great source of protein. There are two main types of tofu: regular (Chinese style, such as White Wave) and silken (Japanese style, such as Mori-Nu). Regular tofu typically comes in refrigerated water-packed tubs, while silken tofu is commonly sold in shelf-stable aseptic packages (however, if it doesn’t say “silken,” it is almost certainly the regular variety). Both types are available in soft, firm, and extra firm varieties, as well as lower calorie versions. Silken tofu’s custardlike texture makes it a wonderful substitute for dairy products. It’s best for dressings, dips, spreads, sauces, shakes, soups, desserts, and baked goods.
Firm or extra-firm regular tofu is used as a meat substitute. It can be stir-fried, baked, broiled, grilled, or stewed. Tofu’s neutral taste makes it extremely versatile, allowing it to pick up flavors from herbs, spices, and other ingredients. You can marinate tofu before cooking it, or buy ready-to-eat products such as White Wave’s baked tofu in tomato basil, lemon pepper, Thai, and Italian styles.

Lemongrass Curry with Broccoli and Tofu

30 minutes or fewer
12 oz. firm tofu, cut into ½-inch cubes
2 large shallots, chopped (1 ½ cups)
1 stalk lemongrass, inner core chopped (1 ½ Tbs.)
½ serrano chile, chopped (1 Tbs.)
2 tsp. chopped fresh ginger
2 cloves garlic, peeled
1 Tbs. vegetable oil
2 ½ tsp. curry powder
½ tsp. ground turmeric
4 small carrots, peeled and sliced diagonally into ¼-inch slices (1¼ cups)
1 13.5-oz can light coconut milk
3 cups broccoli florets
1 tomato, cut into thin wedges (1 ¼ cups)
1. Heat large nonstick skillet over medium heat. Add tofu, and cook 10 minutes, or until golden on all sides.

2. Pulse shallots, lemongrass, chile, ginger, and garlic in food processor until smooth paste forms.

3. Heat oil in pot over medium heat. Add shallot paste, and cook 5 minutes, or until starting to brown. Stir in curry powder, turmeric, carrots, coconut milk, and 11/2 cups water. Reduce heat to medium-low, and simmer 10 minutes. Add broccoli, tomato, and tofu; cook 5 minutes, or until broccoli is tender.

Tofu Scramble with Fresh Herbs

2 Servings
30 minutes or fewer
Served piping hot, this golden tofu is remarkably like freshly scrambled eggs, flavored with basil, dill and chives. Squeezing the tofu will extract about 3 tablespoons of liquid and will keep the dish from becoming watery.
1 lb. soft tofu
1 tsp. vegetable oil
2 large scallions (white and light green parts), finely chopped (¼ cup)
⅛ tsp. ground turmeric
½ tsp. salt
6 to 8 medium basil leaves, cut crosswise into fine shreds (1 Tbs.)
1 Tbs. snipped chives
1 Tbs. finely chopped fresh dill
1 Tbs. finely chopped fresh flat-leaf parsley
Cut tofu block in half horizontally, then cut in half lengthwise, keeping block intact. One at a time, take a piece of tofu in your hand. Holding it over sink, squeeze tofu gently but firmly until it crumbles slightly and water drips out. When about half the moisture has been removed, place tofu in bowl. Repeat until all tofu has been squeezed.
In nonstick skillet, heat oil over medium-high heat. Add scallions. Stir just until they sizzle, 30 seconds. Add turmeric, salt and tofu. Stir with wooden spoon, breaking up tofu, until it is evenly golden and moist, about 1 minute. Mix in basil, chives, dill and parsley. Stir gently until tofu looks like well-set scrambled eggs, about 1 minute. Serve immediately.

Tofu Omelet

Serves 1
30 minutes or fewer
In medium bowl, mash together all ingredients except oil. In medium skillet, heat oil over medium heat. Spoon batter into skillet and form into an omelet shape. Cook until underside is browned, 2 to 3 minutes. Flip and cook 2 to 3 minutes more. Serve hot.
12 oz. low-fat firm tofu, drained
2 to 3 Tbs. nutritional yeast
1 Tbs. tahini
1 tsp. turmeric
1 Tbs. tamari or salt
1 Tbs. safflower oil
In medium bowl, mash together all ingredients except oil.
In medium skillet, heat oil over medium heat. Spoon batter into skillet and form into an omelet shape. Cook until underside is browned, 2 to 3 minutes. Flip and cook 2 to 3 minutes more. Serve hot.
Variations: For scrambled tofu, simply scramble the batter. If you want a western omelet, stir in cooked diced onion and pepper into batter before cooking

Mushroom and Bell Pepper Scrambled Tofu

 30 minutes or fewer   Firm tofu is a good choice for dishes that call for crumbled tofu, like this egg-free scramble. While it makes a wonderful light dinner, it would work equally well for brunch or lunch. Serve with toasted whole-grain or rye toast and some diced ripe tomatoes.
 Meal Plan: Tiny new potatoes are a splendid accompaniment. Microwave 16 to 20 new potatoes. Start with 10 minutes on high, then test for doneness and microwave for additional time as needed, until just tender. For crisp potatoes, cut in half and sauté quickly in a little soy margarine.
1 Tbs. vegetable or light olive oil
1 large red bell pepper, cut into short, narrow strips (1 ¼ cups)
1 to 1 ½ cups sliced cremini mushrooms (3 to 4 oz.)
1 lb. firm tofu, well drained and crumbled
2 to 3 scallions, sliced (⅓ cup)
¾ tsp. salt
½ to 1 tsp. mild curry powder
¼ tsp. freshly ground black pepper
In large skillet, heat oil over medium heat. Add bell pepper and mushrooms and cook, stirring occasionally, until tender, 6 to 8 minutes. Increase heat and cook, stirring, until any liquid remaining in pan evaporates. Add tofu, scallions, salt, curry powder and pepper. Reduce heat to medium and cook, stirring often, until heated through, 5 to 7 minutes. Serve hot.

Deep-Dish Sun-Dried Tomato Quiche

When making the pastry, set aside the remainder of the silken tofu to use in the quiche filling. You may make the pastry a day in advance, and store it covered in the refrigerator. Remove the dough an hour before proceeding with the recipe.
2 cups whole wheat pastry flour
⅓ cup rolled oats
¼ tsp. sea salt
⅓ cup "lite" silken tofu
1 Tbs. olive oil
1 Tbs. brown rice syrup
⅓ cup plus 1 Tbs. ice water

1 3-oz. pkg. dry-packed sun-dried tomatoes
1 cup boiling water
½ cup enriched soymilk
2 Tbs. lemon juice
2 tsp. olive oil
¼ tsp. crushed red pepper
4 cloves garlic, minced
1 large shallot, minced
½ cup sliced scallions
1 13.75-oz. can artichokes, cubed
2 Tbs. capers, rinsed
2 Tbs. chopped fresh basil leaves
1 12.3-oz. pkg. "lite" silken tofu, plus remainder from pastry
3 Tbs. mild white miso
¼ cup dry sherry or apple cider
⅓ cup mashed-potato flakes
⅓ cup nutritional yeast
¼ tsp. ground turmeric
1 tsp. dried basil
To make Pastry:
1. Lightly spray 9 & 1/2-inch deep-dish pie plate with olive oil.
2. Place flour, oats and salt in food processor, and pulse to mix. Add tofu, oil and rice syrup, and blend. With motor running, pour ice water through feed tube, and process until mixture comes together in ball. Turn onto lightly floured work surface.
3. Sprinkle dough lightly with flour, and roll out to 1/8- to 1/4-inch thickness. Press into prepared pan and trim edges, leaving a 1-inch overlap. Using thumb and forefinger, press decorative edge along side, around top edge. Set dough aside in refrigerator.

To make Filling:
4. Preheat oven to 375°F.
5. Combine tomatoes and water in small bowl, and set aside. Combine soymilk and lemon juice in nonreactive bowl, and set aside.
6. Heat oil and crushed red peppers in 10-inch skillet over medium-high heat, about 1 minute. Add garlic, shallots and scallions, and sauté 3 minutes. Reserving soaking liquid, add tomatoes, artichokes, capers and chopped basil to pan. Reduce heat to medium-low, and cook mixture 5 minutes, stirring occasionally.
7. Place tofu in food processor, and blend until smooth. Place miso in small bowl, add sherry and blend with fork until smooth. Add miso mixture, soymilk mixture and reserved soaking liquid to tofu, and process. Add potato flakes, yeast and ground turmeric, and process. Fold tofu mixture into artichokes, and mix thoroughly. Spoon mixture into pie shell, and sprinkle with dried basil. Place on middle rack in oven.
8. Bake 35 minutes, or until lightly browned. Remove from oven, and let stand 15 minutes. Serve lukewarm. 

 Credit goes to: Vegetarian Times

Wednesday, August 29, 2012


Textured vegetable (or soy) protein is made from soy flour that has been cooked under pressure, extruded, and dried. Since the oil has been extracted, it has a long shelf life. TVP is high in protein, iron, calcium, fiber, and zinc. It’s available, flavored and unflavored, in various styles, shapes and sizes, such as ground “beef,” “chicken” cutlets, and “bacon” bits.

TVP Vegan Sloppy Joe

Serves: 8

This is a recipe from "The New Farm Vegetarian Cookbook".

1 large onions, chopped
1 large green peppers, diced
2 tablespoons olive oil
1 1/2 cups boiling water
2 1/2 cups tomato sauce
1 -2 tablespoon chili powder
1 pinch pepper
1 teaspoon salt
1 tablespoon soy sauce
1 tablespoon mustard
1 tablespoon sugar
1 1/2 cups dry textured vegetable protein

Sauté onion and green pepper in oil.
Add remaining ingredients and simmer together for 20 minutes.

10 Minute TVP Tacos

Prep Time: 5 mins Total Time: 10 mins Servings: 8

2 cups textured vegetable protein
2 cups water
2 tablespoons soy sauce
2 tablespoons olive oil
1 (1 1/4 ounce) packages taco seasoning ( one pack)
1 red peppers, cut into strips
1/4 cup salsa
flour tortillas or taco shells

In a large skillet, heat the water over medium heat, and add the TVP, stirring well. Allow the TVP to reconstitute for 2-3 minutes.
Add oil and soy sauce, then peppers and taco seasoning, stirring well.
Allow to cook for another 3-5 minutes, stirring frequently. Mix in salsa and remove from heat.
Serve wrapped in a flour tortilla or hard taco shells with your choice of toppings.

Tuesday, August 28, 2012

For our sweet tooth

Chocolate Expresso Oatmeal Cookies

Makes 48 cookies
Take chocolate chip cookies to the next level with this espresso-spiked dough that's laced with chewy oats.
¾ cup all-purpose flour or oat flour
¼ cup unsweetened cocoa powder
¼ tsp. salt
½ tsp. baking soda
4 oz. (1 stick) vegan margarine, softened
¾ cup sugar
¼ cup cooled espresso or strong coffee
½ tsp. vanilla extract
1 ½ cups oats
½ cup mini semisweet chocolate chips
1. Whisk together flour, cocoa powder, salt, and baking soda in bowl.
2. Cream margarine and sugar together with electric mixer in bowl. Beat in espresso and vanilla. Beat in flour mixture 1/2 cup at a time, adding up to 1/2 cup more if necessary to make thick dough. Stir in oats and chocolate chips.
3. Divide dough in half. Transfer each dough, half to large sheet of plastic wrap or wax paper. Use plastic wrap to shape dough into 2 2-inch-diameter logs with plastic wrap or wax paper. Wrap tightly, and chill 2 hours, or overnight.
4. Preheat oven to 350ºF. Slice dough logs into 1/2-inch-thick slices. Transfer slices to greased or parchment paper–lined baking sheet. Bake 8 to 11 minutes, or until cookies look dry on top. Cool cookies 3 minutes on baking sheet before transferring to wire rack

Peanut Butter and Chocolate Batwich Cookies
Makes 20 cookies

If you don’t have a bat-shaped cookie cutter, use a 3-inch round cutter and cut some of the rounds in half for wings that can be pressed onto either side of a round bat face.
¼ cup powdered vanilla soy beverage
1 tsp. vanilla extract
½ cup vegetable shortening
1 cup sugar
1 ¼ cups unbleached all-purpose flour
½ cup unsweetened cocoa powder
¼ tsp. salt
Filling & Decoration
¾ cup confectioners’ sugar
½ cup creamy peanut butter
1 Tbs. powdered vanilla soy beverage (dissolved in 1 Tbs. water)
1 tsp. vanilla extract
Black tube frosting
1. To make Cookies: Dissolve soy beverage in 2 Tbs. water; stir in vanilla. Beat shortening and sugar in bowl with electric mixer until fluffy. Beat in vanilla mixture. Whisk together flour, cocoa powder, and salt in bowl. Stir flour mixture into shortening mixture. Wrap in plastic wrap, and chill 1 hour.

2. Preheat oven to 350°F. Coat 2 baking sheets with cooking spray. Roll half of dough at a time on floured work surface to 1/8-inch thickness. Cut Cookies with 3-inch bat-shaped cutter, and place on prepared baking sheets. Prick Cookies with fork. Bake 8 to 10 minutes.

3. To make Filling: Stir together confectioners’ sugar, peanut butter, soy beverage, and vanilla in bowl. Spread 1 bat Cookie with 11/2 tsp. filling, and top with another Cookie. Repeat with remaining Cookies. Decorate with black tube icing.

Spicy Gingersnaps
Makes 48 cookies

These gingersnaps get an extra spicy kick from black pepper. (If you prefer a milder flavor, omit the pepper and reduce the ground ginger to 2 teaspoons.) The gingersnaps depend on tub-style shortening–not butter, margarine, or shortening sticks–for their crisp, firm texture and crackled tops.

2 cups all-purpose flour
1 Tbs. ground ginger
2 tsp. baking soda
1 tsp. ground cinnamon
½ tsp. salt
¼ tsp. ground black pepper
¾ cup tub-style shortening
⅔ cup plus ½ cup sugar, divided
⅓ cup dark brown sugar
3 Tbs. plain rice milk or soymilk
¼ cup molasses
1. Whisk together flour, ginger, baking soda, cinnamon, salt, and pepper in large bowl. Set aside.

2. Cream shortening, 2/3 cup sugar, and brown sugar with electric mixer until fluffy. Add rice milk, and beat until smooth. Beat in molasses. Add flour mixture 1/2 cup at a time, beating after each addition, until soft dough forms.

3. Divide dough in half. Transfer each dough half to large sheet of plastic wrap or wax paper. Use plastic wrap to shape dough into 2 2-inch-diameter logs. Wrap tightly, and chill 2 hours, or overnight.

4. To bake cookies: Preheat oven to 350ºF. Place remaining 1/2 cup sugar in shallow bowl. Slice dough logs into 1/2-inch-thick slices, rolling logs 90 degrees between slices to keep edges round. Dip one side of each slice in sugar, and place sugar-side up on greased or parchment paper–lined baking sheet. Bake 10 to 12 minutes, or until cookies are crackled and dry on top. Cool 2 to 3 minutes on baking sheet, then transfer to wire rack to cool completely.

Credit goes to:Vegetarian Times

I have tried these and they are very simple, especially with Little Aiden in the kitchen with me.

Monday, August 27, 2012


Also known as wheat meat, seitan [SAY-tan] is versatile, hearty, and chewy. Seitan is available ready-made (refrigerated or frozen) or as a mix, but it’s also relatively easy to make from scratch. And, given that it keeps well, you can make a lot to have on hand. Seitan is a popular meat substitute that has been eaten in Asian countries for generations. Seitan is also high in protein, making it a popular protein source for vegetarians and vegans.

Seitan Timbales with Chestnut-Champignon Stuffing

Serves 6

Baked in elegant individual portions, this delicious main course is easy to assemble. The timbales can be made earlier in the day and reheated just before serving. If you want to try a more elaborate variation on the same recipe—a roulade—go to
2 Tbs. extra virgin olive oil, plus more for drizzling
1 cup vital wheat gluten
½ cup nutritional yeast
2 tsp. garlic powder
1 tsp. herbes de Provence
1 tsp. salt
½ tsp. red pepper flakes
3 cups no-chicken broth or vegetable broth
4 cups cubed baguette or French bread
2 Tbs. olive oil
4 large shallots, finely chopped (2 cups)
2 cups chanterelle, oyster, or cremini mushrooms, coarsely chopped
3 ribs celery, finely diced (1 cup)
2 medium carrots, finely diced (1 cup)
2 cloves garlic, minced (2 tsp.)
1 cup cooked chestnuts, quartered
1 cup no-chicken broth or vegetable broth
½ cup dry white or red wine
½ cup chopped fresh parsley

1. Preheat oven to 350°F. Coat 6 1-cup ramekins or extra-large muffin cups with cooking spray.
2. To make Seitan: Whisk together vital wheat gluten, nutritional yeast, garlic powder, herbes de Provence, salt, and red pepper flakes in large bowl. Stir in 1 1/2 cups broth with fork until loose dough forms. Press heaping 1/4 cup dough into each prepared ramekin or muffin cup, then top each with 1/4 cup broth. Bake 30 minutes.
3. Meanwhile, to make Stuffing: Spread baguette cubes on baking sheet, and toast in oven 10 minutes, or until lightly browned and crisp. Transfer to bowl.
4. Heat oil in large skillet over medium heat. Add shallots, mushrooms, celery, and carrots, and sauté 5 minutes. Add garlic and herbes de Provence, and sauté 3 to 5 minutes more. Add chestnuts, and cook 2 minutes more. Add broth and wine, and simmer 1 minute. Remove from heat, and stir in toasted baguette cubes and parsley; season with salt and pepper, if desired.
5. Remove Seitan from oven. Top each serving with 1/2 cup Stuffing. Return timbales to oven, and bake 45 to 50 minutes, or until Stuffing is crisp and browned on top. Cool 10 minutes. Serve in ramekins, or transfer to serving plates by running small spatula or knife around edges, and gently lifting timbales from muffin cups.

Chinese Vegetable and Hoisin Stir-Fry

 Chinese style vegetable stir fry, made with a hoisin based sauce is a quick and simple vegetarian and vegan stir-fry with a distinct Asian flavor. Though the recipe calls for seitan, you could substitute tofu with good results and vary the vegetables used as well. This stir-fry has plenty of sauce, so serve over rice or noodles.
Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes


3 tbsp hoisin sauce

1 tbsp sesame oil+ 2 tbsp

2 tbsp soy sauce + 2 tbsp

1 tbsp rice vinegar

2 tbsp sugar or liquid sweetener

3/4 cup vegetable broth

2 cloves garlic, minced

1 tsp fresh ginger, minced

1 tbsp corn starch

approx. 1 cup seitan, chopped into 1 inch pieces

3-4 green onions, chopped

1 red or yellow bell pepper

approx 2 cups broccoli, chopped


In a small saucepan, whisk together hoisin sauce 1 tbsp sesame oil, 2 tbsp soy sauce, rice vinegar, sugar, vegetable broth, garlic, ginger and corn starch over medium heat. Allow to simmer until mixture thickens, about 5-7 minutes, then remove from heat and set aside.
In a large wok or skillet, stir-fry seitan in 2 tbsp sesame oil and 2 tbsp soy sauce until lightly browned, about 3 minutes. Add onions, pepper and broccoli and stir-fry another 2-3 minutes.
Add sauce mixture to the stir-fry and combine well, allowing to cook another 2-3 minutes, until broccoli is done cooking.
Serve your Chinese vegetable stir-fry over cooked rice or noodles, if desired.

Credits goes to: Vegetarian Timesvegetarian.about


Whole soybeans, sometimes mixed with grains, are fermented to produce tempeh [TEM-pay]. Compared to tofu, tempeh is richer both in absorbable nutrients and in flavor. Plain and flavored varieties are available and can be used in recipes that call for meat, such as stir-fries and vegan sloppy joe sandwiches

Chili Con Tempeh

Serves 8
Cooking the tempeh separately from the liquid infuses it with flavor without overpowering the chili with spices.
2 Tbs. olive oil, divided
1 onion, chopped (1 cup)
2 carrots, peeled and cut into ½-inch pieces (1 cup)
5 cloves garlic, minced (1 Tbs. plus 2 tsp.), divided
2 celery stalks, cut into ½-inch pieces (1 cup)
1 medium red bell pepper, cut into ½-inch pieces (1 cup)
1 small jalapeño pepper, minced
1 14.5-oz. can whole tomatoes with juice
1 6-oz. can tomato paste
2 tsp. ground cumin
2 tsp. dried oregano
1 ½ tsp. chili powder, divided
2 8-oz. pkgs. tempeh
½ tsp. red pepper flakes
1 12-oz. bottle dark amber beer
2 tsp. maple syrup
½ cup cilantro leaves, finely chopped
1. Heat 1 Tbs. olive oil in large pot over medium heat. Add onion, carrots, and 1 Tbs. garlic, and sauté 5 minutes, or until onions are soft. Add celery, bell pepper, and jalapeño, and sauté 5 minutes more, or until bell pepper is crisp-tender.
2. Meanwhile, purée tomatoes and juice in blender or food processor until smooth. Add puréed tomatoes, tomato paste, cumin, oregano, 1 tsp. chili powder, and 2 cups water to onion mixture. Season with salt and pepper. Cover, reduce heat to medium-low, and simmer 15 minutes, stirring occasionally.
3. Pulse tempeh, red pepper flakes, remaining 2 tsp. garlic, and remaining 1/2 tsp. chili powder in food processor or blender until crumbly. Season with salt and pepper. Heat remaining 1 Tbs. olive oil in skillet over medium heat. Add tempeh mixture, and sauté 5 minutes, or until golden brown. Stir beer, maple syrup, and tempeh mixture into tomato mixture. Simmer, uncovered, 15 minutes more, or until thickened, stirring occasionally. Fold in cilantro.

Credit: Vegetarian Times

We love Japanese and other Asian cuisine... Enjoy!

Japanese Curry with Edamame

Serves 6
“Japanese curries are thickened like gravy and much more simple in flavor than those of Thailand,” says Trang. If you can find it, S&B Oriental Curry Powder gives this dish a distinctive sweet heat.
1 Tbs. vegetable oil
1 large onion, diced (2 cups)
3 large carrots, cut into ½-inch-thick half moons (1½ cups)
2 ½Tbs. curry powder, such as S&B
2 cloves garlic, minced (2 tsp.)
3 ⅔cups low-sodium vegetable broth
2 small Yukon gold potatoes, peeled and cubed (2 cups)
1 small apple, peeled and finely grated (½ cup)
3 Tbs. ketchup
1 Tbs. vegetarian Worcestershire sauce
1 Tbs. miso paste
1 cup fresh or frozen shelled edamame
Heat oil in large pot over medium heat. Sauté onion 7 to 9 minutes, or until starting to brown. Add carrots, and sauté 5 minutes. Stir in curry powder and garlic, and cook 1 minute, or until fragrant. Add broth, potatoes, apple, ketchup, Worcestershire sauce, and miso; bring to a simmer. Reduce heat to medium-low, and cook 30 minutes, or until potatoes are tender. Add edamame, and simmer 5 minutes more.

Stir-Fried Udon Noodles with Bok Choy

Serves 4
30 minutes or fewer
Japanese udon noodles replace spaghetti or linguine in an Asian-flavored pasta.
1 8-oz. pkg. udon noodles, rinsed and drained
2 Tbs. olive oil
3 cloves garlic, thinly sliced
1 tsp. minced fresh ginger
⅛ tsp. red pepper flakes
1 medium carrot, cut into matchsticks (½ cup)
1 8-oz. pkg. Asian-flavored baked tofu, cut into matchsticks
1 medium head bok choy, cut into 1-inch pieces (3 cups)
2 tsp. low-sodium soy sauce
2 Tbs. lemon juice
1. Cook udon noodles according to package directions. Drain.
2. Heat oil, garlic, ginger, and red pepper flakes in skillet or wok 1 minute over medium heat. Add carrot, and stir-fry 2 minutes. Add tofu, and stir-fry 1 minute. Add bok choy, and stir-fry 5 minutes, or until greens wilt. Fold in udon noodles and soy sauce, and cook 3 minutes. Sprinkle with lemon juice.

Credit goes to:Vegetarian Times

Now for some fun!

Blonde Bliss Vegan Fondue

Serves 6

Blending waxy or boiling potatoes with an immersion blender gives them a stretchy, stringy texture that mimics cheese and adheres to fondue dippers. Recipe by Aurelia d’Andrea.


10 small fingerling or other boiling potatoes, peeled (1 lb.)
1 Tbs. olive oil
2 large onions, peeled and chopped (2 cups)
3 cloves garlic, minced (1 Tbs.)
2 Tbs. cornstarch
2 Tbs. nutritional yeast
1 ½ tsp. salt
1 cup dry white wine, such as Chardonnay, divided
1 pinch ground nutmeg

Suggested Dippers

4 cups bread pieces (4 oz.)
2 Granny Smith apples, cut into wedges (2 cups)
1. Cook potatoes in boiling, salted water 5 to 8 minutes, or until soft. Drain, and set aside.
2. Heat oil in medium saucepan over medium-low heat. Add onions, and cook 15 to 20 minutes, or until soft and translucent. Add garlic, and cook 1 to 2 minutes more.
3. Meanwhile, dissolve cornstarch in 2 cups cold water in small cup. Add cornstarch mixture to onion mixture, increase heat to medium, and simmer 5 minutes, stirring occasionally. Add nutritional yeast and salt, and simmer 5 minutes more, stirring occasionally.
4. Remove from heat, and add potatoes and 1/2 cup wine. Blend with immersion blender until smooth and silky. Return to heat, and simmer gently 5 minutes.
5. Add remaining 1/2 cup wine, and cook 1 minute, stirring once or twice, or until Fondue is thickened. Transfer to fondue pot, sprinkle with nutmeg, and serve with Dippers.

Cranberry-Almond Biscotti

Makes 45 cookies

Drizzle these Italian favorites with melted chocolate for a special treat.
2 ¾ cups flour
2 tsp. baking powder
¼ tsp. salt
5 Tbs. orange juice plus ½ cup
4 Tbs. cornstarch
1 cup sugar plus 2 Tbs.
2 Tbs. canola oil
1 tsp. almond extract
1 tsp. vanilla extract
1 cup dried cranberries
1 cup sliced almonds

1. Preheat oven to 350°F. Line baking sheet with parchment paper. Combine flour, baking powder and salt in bowl.
2. Whisk together 5 Tbs. orange juice and cornstarch in bowl; set aside. Beat 1 cup sugar, remaining 1/2 cup orange juice, oil and extracts until fluffy. Beat in cornstarch mixture, then flour mixture. Fold in cranberries and almonds.
3. Shape into 2 logs on prepared baking sheet. Sprinkle with remaining sugar. Bake 35 minutes, or until light brown. Cool 15 minutes on baking sheet. Slice into 1/2-inch thick slices. Return slices to baking sheet, and bake 20 minutes more, or until browned and crisp.

Credit: Vegetarian TimeVegetarian Timess

Vegan Nutrition

The key to a nutritionally sound vegan diet is variety. A healthy and varied vegan dietincludes fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes.


It is very easy for a vegan diet to meet the recommendations for protein as long as calorie intake is adequate. Strict protein planning or combining is not necessary. The key is to eat a varied diet.
Sources of Protein
Almost all foods except for alcohol, sugar, and fats provide some protein. Vegan sources include: lentils, chickpeas, tofu, peas, peanut butter, soy milk, almonds, spinach, rice, whole wheat bread, potatoes, broccoli, kale...
For example, if part of a day’s menu included the following foods, you would meet the Recommended Dietary Allowance (RDA) for protein for an adult male:
1 cup oatmeal, 1 cup soy milk,
2 slices whole wheat bread, 1 bagel,
2 Tablespoons peanut butter,
1 cup vegetarian baked beans,
5 ounces tofu, 2 Tablespoons almonds,
1 cup broccoli, and 1 cup brown rice.


Vegan diets are free of cholesterol and are generally low in saturated fat. Thus eating a vegan diet makes it easy to conform to recommendations given to reduce the risk of major chronic diseases such as heart disease and cancer. High-fat foods, which should be used sparingly, include oils, margarine, nuts, nut butters, seed butters, avocado, and coconut.

Vitamin D

Vitamin D is not found in the vegan diet but can be made by humans following exposure to sunlight. At least ten to fifteen minutes of summer sun on hands and face two to three times a week is recommended for adults so that vitamin D production can occur. Food sources of vitamin D include vitamin D-fortified orange juice and vitamin D-fortified soy milk and rice milk.


Calcium, needed for strong bones, is found in dark green leafy vegetables, tofu made with calcium sulfate, calcium-fortified soy milk and orange juice, and many other foods commonly eaten by vegans. Although lower animal protein intake may reduce calcium losses, there is currently not enough evidence to suggest that vegans have lower calcium needs. Vegans should eat foods that are high in calcium and/or use a calcium supplement.

Other good sources of calcium include: okra, turnip greens, soybeans, tempeh, almond butter, broccoli, bok choy, calcium-fortified soy yogurt...
The recommended intake for calcium for adults 19 through 50 years is 1000 milligrams/day.
Note: It appears that oxalic acid, which is found in spinach, rhubarb, chard, and beet greens, binds with calcium and reduces calcium absorption. Calcium is well absorbed from other dark green vegetables.


Vegan diets can provide zinc at levels close to or even higher than the RDA. Zinc is found in grains, legumes, and nuts.


Dried beans and dark green leafy vegetables are especially good sources of iron, better on a per calorie basis than meat. Iron absorption is increased markedly by eating foodscontaining vitamin C along with foods containing iron.

Sources of Iron

Soybeans, lentils, blackstrap molasses, kidney beans, chickpeas, black-eyed peas, Swiss chard, tempeh, black beans, prune juice, beet greens, tahini, peas, bulghur, bok choy, raisins, watermelon, millet, kale...

Omega-3 Fatty Acids

In order to maximize production of DHA and EPA (omega-3 fatty acids), vegans should include good sources of alpha-linolenic acid in their diet such as flaxseed, flaxseed oil, canola oil, tofu, soybeans, and walnuts.

Vitamin B12

The requirement for vitamin B12 is very low but it is an essential nutrient. It is especially important for pregnant and lactating women, infants, and children to have reliable sources of vitamin B12 in their diets. Non-animal sources include cereals, soy milk, rice milk, and meat analogues that have been fortified with vitamin B12. Also, around two teaspoons of Red Star nutritional yeast T6635, often labeled as Vegetarian Support Formula, supplies the adult RDA.
Read labels carefully or contact companies since fortification levels can change. Vitamin B12 supplements are another option. There are supplements which do not contain animal products. Claims of a high vitamin B12 content in fermented soyfoods (miso and tempeh) and for sea vegetables and spirulina are unfounded. Unless fortified, no plant food contains significant amounts of active vitamin B12.

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Common vegan foods, egg and dairy replacers/substitutes

Common Vegan Foods

Oatmeal, stir-fried vegetables, cereal, toast, orange juice, peanut butter on whole wheat bread, frozen fruit
desserts, lentil soup, salad bar items like chickpeas and three bean salad, dates, apples, macaroni, fruit smoothies, popcorn, spaghetti, vegetarian baked beans,  guacamole, chili...

Vegans Also Eat

Tofu lasagna, homemade pancakes without eggs, hummus, eggless cookies, soy ice cream, tempeh, corn
chowder, soy yogurt, rice pudding, fava beans, banana  muffins, spinach pies, oat nut burgers, seitan, corn
fritters, French toast made with soy milk, soy hot dogs, vegetable burgers, pumpkin casserole, scrambled tofu, falafel and so much more!

Egg and Dairy Replacers

Ener-G Egg Replacer or another commercial mix found in health food stores.

Dairy Substitutes

Soy milk, rice milk, potato milk, nut milk, or water (in some recipes) may be used.
Buttermilk can be replaced with soured soy or rice milk.
For each cup of buttermilk, use 1 cup soy milk plus 1 tablespoon of vinegar.
Soy cheese available in health food stores. (Be aware that many soy cheeses contain casein, which is a dairy
Crumbled tofu can be substituted for cottage cheese or ricotta cheese in lasagna and similar dishes.
Several brands of nondairy cream cheese are available in supermarkets and kosher stores.

1/4 cup (2 ounces) soft tofu blended with the liquid ingredients of the recipe
1 small banana, mashed
1/4 cup applesauce
2 tablespoons cornstarch or arrowroot starch

What is a Vegan?

Vegans do not eat meat, fish, or poultry. They do not use other animal products and by-products such as eggs, dairy products, honey.

Many vegans chose this lifestyle in order to promote a more humane and caring world. They know they are not perfect, but believe they have a responsibility to try to do their best, while not being judgmental of others.