Minestrone Soup

This is a recipe for the soup which will help you to live 100 years!

While some drink raw eggs every day in hope to prolong their live, the longest-running family from Sardinia has a simple recipe: minestrone soup!
In the book “The Blue Zones Solution: Eating and Living Like the World’s Healthiest People” author Dan Buettner brings advice detected by exploring the habits and diet of the healthiest and longest-lived people in the world.

What kind of soup should be to extend our lifespan?
This Sardinian family eats the soup every day. And yes, you probably would have got tired of always eating the same thing every day …

But if you know that this can ensure 100 candles on a birthday cake, would you change your opinion?
Base soups are beans and fregula, pasta which is very popular in Sardinia, and other ingredients are not the same every day, writes Day in his book in which he brings a recipe for a “magic soup” noting that, if you are not able to buy fregula, worthy replacement can be and couscous.

Minestrone soup

1.Beans (several kinds) and chickpeas should be left in the water overnight. Before preparing drain and rinse well.

2. In a pot over medium heat put three tablespoons of olive oil, add the onion, celery, carrot and stir until tender. Approximately five minutes. Then add the chopped garlic and stir until the smell, about 20 seconds.

3.Stir tomatoes, potatoes, fennel, parsley, basil, beans and chickpeas. Add enough water (6-8 cups), so that all ingredients are submerged.

4.Turn up the heat (or power electric cookers) and cook until it boils. Then turn the volume and simmer until beans are tender. If necessary, add more water if the mixture is too thick. Cook the stew for about a total of about an hour and a half.

5.Add the pasta, salt and pepper.

6.Serve with the addition of one tablespoon of olive oil

Tip: You can add into the soup any fresh vegetables that do not contain harmful pesticides: zucchini, cabbage, green beans, broccoli, cauliflower …

From http://www.healthyfoodparadise.com

Lentil Burger

Ingredients:

 

• 1 can of green lentils
• 115gr dry chickpeas
• Sea salt
• Black pepper
• 1 onion
• 3 garlic cloves
• 1 red chili (optional)
• 5 tablespoons of plain flour
• juice of 1/2 lemon
• 3 tablespoons of olive oil
• 1 1/2 teaspoons cumin

Extra flour to dust your hands and either olive oil or sunflower oil to fry the burgers.

You’ll need a food processor for this.

Start by placing the chickpeas in water for about 1-2h. Get a food processor and with the chopping blade chop the onion, the garlic cloves and the chili. Now add chickpeas (drained) and the lentils (rinse well so they are loose). Blend again for about 1 minute.
Now add the lemon juice, olive oil, flour, cumin, salt and pepper. Blend until this forms a paste (around 2 minutes should be enough).

Flour your hands and with about 2 tablespoons of the burger mix shape this into a burger patty.

1) For a healthier version of this recipe you can shape the burgers and place them on baking paper on an oven proof tray. You can bake them for around 20-25min on 180 oC.  or you can fry them, just like meat burgers.
2) In a frying pan heat some oil and carefully place the burger shaped patty into the pan. With a skimmer carefully turn them so they fry on both sides. Around 4 minutes on each side should be enough to cook the burger and give it a golden color.

The amount in this recipe makes 5 big burgers. Estimated cost for 5 burgers = under 40 cents (€) per burger.

 

From  http://www.seriouslytastymeals.blogspot

 

 

 

Creamy Pumpkin soup with Mushrooms

Try this vegan soup! It is amazing delicious, perfect for a light dinner. I recommend that you use fresh and tasty mushrooms.

Preparation time: 15 minutes

Cooking time: about 50 minutes

Serves 4

Ingredients:

8 tbsp. extra virgin olive oil
2 medium onions, peeled and chopped
11 oz. (300 g) champignon mushrooms, sliced
Water, about 3 cups (750ml)
Salt, about 2 tsp.
1 lb. (450g) chopped pumpkin
11 oz. (300g) chopped potatoes
2-3 fresh rosemary sprigs
Black pepper to taste

Method:

1.        Heat the oil in a large pan. Add the onion and sauté gently. Add the mushrooms and 1 cup (250ml) of water. Season with ½ tsp. salt, cover, and cook until the liquid has reduced and the mushrooms are tender (about 20-30 minutes depending on the type of mushroom).
2.        Meanwhile, in a large pot put together the pumpkin and the potatoes. Add 2 cups (500ml) of water, 1 ½ tsp. salt and rosemary. Cover, bring to a boil, then lower the heat and simmer for 10 minutes or until pumpkin and potatoes are tender. Then, turn off the heat, remove the rosemary sprigs and, with an immersion blender, reduce the mixture to a creamy puree.
3.        At this point, add the mixture of onion and mushrooms to the soup, and serve immediately in individual bowls with a sprinkle of black pepper on top of each servings.

Notes:
·         You can use other kinds of fresh and tasty mushrooms.

from  http://www.anitalianinthekitchen.blogspot.com

Vietnamese Salad Wrap

Ingredients

• 2 ounces vermicelli noddles
• 8 large round rice paper wrappers
• 1 cup mung bean sprouts
• 1/2 cup cucumber, cut into thin strips to make 1/2 cup
• 1 medium carrot, shredded
• 8 leaves of lettuce
• 1 red bell pepper, sliced
• 2 avocados (make 16 slices)

Sauce:

• 1/4 cup hoisin sauce
• 3 TB peanut butter
• 1 oz water
• Salt to taste

Preparation

Make vermicelli according to package instructions, set aside.
Soften 1 rice paper wrapper by immersing in warm water, carefully remove and place flat on a large plate or cutting board. Be careful not to let the paper fold on itself when removing the wrapper from the water and leave it there for a minute.

Place 1 piece of lettuce in the middle of the wrapper, add 1/8 each of the vermicelli, cucumber, carrots, avocado and sprouts. Roll rice paper as you would a taco, tucking in the sides, it should stick to itself easily. Repeat for the remaining 7 wrappers. Makes 8 rolls.

For the sauce, mix the ingredients and bring it to boil. Stir well.

Hemp Seed Cookies

Ingredient

2 Tbsp coconut oil
1/4 cup applesauce (a little single serving applesauce cup happens to be 1/4 cup!)
1/2 cup stevia (or brown sugar)
1/4 cup chia seed (or 3/4 cup whole wheat flour)
1/2 cup hulled hemp seed
1/2 cup ground flax meal
1/2 tsp salt
1/2 tsp baking powder
1 tsp cinnamon
1 handful each chopped hazelnuts and chocolate chips

Direction

Preheat oven to 350 and grease a cookie sheet. Mix coconut oil, applesauce and stevia together in a small bowl. Mix all remaining dry ingredients (except nuts and chocolate chips) in a large bowl. Add wet ingredients to dry, mix with a spoon. Add chocolate chips and hazelnuts. Drop by rounded tablespoonfuls and flatten with the palm of your hand. Bake for 10-12 minutes, let cool on a cooling rack. Makes about 24 cookies depending on how much of the dough you eat.

 

Split Pea Soup

Soup is always an easy choice to make in a crockpot. With no added oil, this soup is fat-free and very low-calorie.

Ingredients

• 2 cups green split peas
• 8 cups vegetable broth
• 2 potatoes, chopped
• 2 ribs celery, chopped
• 2 carrots, sliced
• 1 onion, diced ( or fry chopped onions )
• 1 tsp chopped garlic
• 1 tsp dry mustard
• 1 tsp cumin
• 1 tsp sage
• 1 tsp thyme
• 3 bay leaves
• brown sugar, salt and pepper to taste

Preparation

Combine all ingredients in a crock pot or slow cooker. Cover and cook on low for at least 4 hours, or until peas are soft.

Remove bay leaves before serving and adjust seasonings to taste.

Modified from http://www.vegetarian.about.com

 

Phở (Vietnamese Noodle Soup)

Serves 2

Broth
1 large onion, peeled and halved
2-inch piece fresh ginger root, peeled and halved lengthwise
3-inch cinnamon stick
1 star anise
2 cloves
1 teaspoon coriander seeds
4 cups unsalted vegetable stock
2 teaspoons soy sauce
4 carrots, peeled and coarsely chopped

Noodles
1/2 pound dried flat rice noodles (known as bánh phở; use 1/16″, 1/8″, or 1/4″ width depending on availability and preference at Asian markets)

Toppings
Protein such as fried or silken tofu, bean curd skin, or seitan
Mushrooms
Vegetables such as bok choy, napa cabbage, or broccoli

Garnishes
1/2 onion, very thinly sliced
2 scallions, thinly sliced
1 chile pepper (Thai bird, serrano, or jalapeño), sliced
1 lime, cut into wedges
1/2 cup bean sprouts
Large handful of herbs: cilantro, Thai basil, culantro/saw-leaf herb
Hoisin sauce
Sriracha sauce (optional)

For the broth
Char onion and ginger over an open flame (holding with tongs) or directly under a broiler until slightly blackened, about 5 minutes on each side. Rinse with water.

In a large pot, dry roast cinnamon, star anise, cloves, and coriander over medium-low heat, stirring to prevent burning. When spices are aromatic, add vegetable stock, soy sauce, carrots, and charred onion and ginger.

Bring broth to a boil, reduce heat, and simmer, covered, for 30 minutes. Strain and keep hot until ready to serve.

For the noodles
While broth is simmering, place noodles in a large bowl and cover with hot water. Let stand for 20-30 minutes or until tender but still chewy. Drain. (If soaking does not soften the noodles enough, blanch them in a pot of boiling water for a few seconds.)

For the toppings
While broth is simmering, prepare toppings as desired – slice and cook tofu, lightly steam or blanch vegetables, etc. Toppings should be unseasoned or only lightly seasoned so as not to interfere with the flavor of the broth.

To serve
Divide noodles between two bowls. Arrange toppings over noodles. Ladle about 2 cups of broth into each bowl. Serve with garnishes on the side, which diners should add to taste.

Raw Cucumber Soup

Ingredients:

2 cups chopped cucumber
1 cup chopped zucchini or squash
1 cup peeled and chopped avocado
1 glove garlic, minced
a dash of cayenne (optional)
1/2 cup of cilantro, chopped
1/2 large lemon, juiced (more if you like sour)
2 tablespoons cold pressed olive oil
1 teaspoon sea salt (or to your taste)
2 cups of water

 Directions:

Put all the ingredients in the blender and blend until smooth (about 1 minute).

Enjoy!

Modified from http://www.allrecipes.com

Happy Thanksgiving Meal

Thanksgiving is coming soon. It is strange to me that we thank God on this holiday, but we kill a lot of His creation. If we have a closer look, we should call it The Killing Day. Yes, we have tradition and custom, but I think we are smart enough now to see which one we should keep, and which one we should think it over.

I found a very good recipe for Thanksgiving. I hope that you could together with me to make this holiday becomes a very truly Thanksgiving.

Homemade Seitan

Makes 1 lb.

This tried-and-true favorite can be used in any recipe calling for seitan.

• 2 cups vital wheat gluten
• ½ cup nutritional yeast
• 2 tsp. garlic powder
• 5 cups low-sodium vegetable broth, divided
• 2 Tbs. low-sodium soy sauce
• ½ small onion, diced
• 1 clove garlic, crushed

1. Combine wheat gluten, yeast, and garlic powder in large bowl. Stir in 1 cup broth and soy sauce until dough forms, adding more broth if necessary. Knead dough in bowl with spoon 3 minutes, or until elastic. Shape into 2 loaves.
2. Place loaves in large saucepan, and add remaining 4 cups broth, onion, garlic, and enough water to cover seitan. Cover, and bring to a boil over medium heat. Reduce heat to medium-low, and simmer 30 to 45 minutes, or until seitan is firm. Remove from heat, and cool in broth.

Holiday Seitan Roast

Serves 8

Thinly slice the seitan when serving so that each bite gets coated in sauce.

• 1 tsp. sea salt
• 1 tsp. freshly ground black pepper
• 1 tsp. smoked paprika
• 1 lb. Homemade seitan, divided into 2 pieces
• 2 Tbs. olive oil, divided
• 1 Tbs. unbleached all-purpose flour
• ¼ cup red wine
• ¼ cup tomato paste
• ½ cup low-sodium vegetable broth
• 2 tsp. tamari or soy sauce
• ½ tsp. chopped fresh thyme
• ¼ tsp. chopped fresh rosemary
• 8 oz. baby carrots (1¼ cups)
• 3 stalks celery, chopped (1 cup)
• 1 large parsnip, chopped (4 oz.)
• 12 oz. small purple potatoes, halved
• 2 cups pearl onions, peeled and halved if large

1. Preheat oven to 350°F.
2. Combine salt, pepper, and paprika in small bowl. Rub over seitan pieces.
3. Heat 1 Tbs. oil in large skillet over medium-high heat. Add seitan, and brown 6 minutes, turning to cook all sides. Remove seitan from pan, and set aside.
4. Add remaining 1 Tbs. oil to pan, sprinkle with flour, and reduce heat to medium. Cook 3 minutes, or until smooth roux forms. Add wine, then tomato paste, broth, tamari, thyme, and rosemary; cook 3 to 5 minutes, or until sauce begins to thicken.
5. Transfer seitan to roasting pan. Surround with carrots, celery, parsnip, potatoes, and onions. Pour sauce over top. Cover with foil, and roast 35 to 45 minutes. Remove foil, and roast 10 to 15 minutes more. Thinly slice seitan, and serve with vegetables and sauce.

From  http://www.vegetariantimes.com

Creamy Pear and Celery Root Soup with Pesto Swirl

Pear adds a subtle sweetness to this comforting soup, and a spoonful of mustard greens pesto gives it zip. Extra pesto can be swirled into other chunky and creamy soups or used to top pasta.

• 3 Tbs. olive oil, divided
• 3 cups peeled, cubed celery root
• 1 medium onion, chopped (1½ cups)
• 2 medium unpeeled Bartlett pears, diced (1½ cups)
• 2 celery stalks, thinly sliced (1¼ cups)
• 3 ¼ cups low-sodium vegetable broth, divided
• 2 packed cups stemmed and chopped mustard greens (2 oz.)
• 1 Tbs. fresh lemon juice

1. Heat 11/2 Tbs. oil in large saucepan over medium-high heat. Sauté celery root, onion, pears, and celery 2 minutes. Stir in 3 cups broth, cover pan, and bring to a simmer. Reduce heat to medium-low, and cook 20 minutes, or until vegetables are tender.

2. Purée soup in batches in blender until very smooth, then return to saucepan. Add remaining 1/4 cup broth to blender, swirl to clean any soup from sides of jar, then pour into saucepan.

3. Blend mustard greens, lemon juice, remaining 11/2 Tbs. oil, and 1/4 cup soup in mini food processor until almost smooth. Thin with 1 Tbs. or more soup, if necessary. Season with salt and pepper, if desired.

4. Ladle soup into bowls, and swirl 2 Tbs. pesto into each serving.

From  http://www.vegetariantimes.com

“AwesomeSauce” Even Omnis Will Love

 

This recipe is from http://bankruptvegan.blogspot.com . She has many wonderful recipes.  Don’t forget to check it out!

My favorite vegan restaurant, Spiral Diner Fort Worth, makes an amazing nacho dish with what seems to be the latest sensation, a vegan “cheesy” sauce made from cashews. I love these nachos super hard. They are mouthwatering and fantastic. I even eat the jalapeno slices on top, because there’s the microscopic possibility that they might be ever-so-slightly impregnated with the sauce. The only problem is that, despite their fantastic food and friendly waitstaff, Spiral Diner has one slight imperfection… It’s expensive! And I’m eternally broke! To be fair, they do charge a decent price considering that the bulk of their foodstuff is organic. And, if I could afford it, I would not feel ripped off eating there every single day. Hell, every single MEAL if I could! But, sadly, my trips to Spiral happen only a handful of times per year. And I am forever trying to copy their recipes so that I can make their delicious yums at home for a fraction of the price. They do teach cooking classes on occasion, but I can’t afford those either. What’s a poor vegan to do??

Today I was really, desperately craving those nachos. Like, I mean, I had to have ’em, man! And I know the  not-so-secret ingredient in Spiral’s “cheesy” sauce is cashews. But, since when can a poor person afford raw cashews? Since almost-never, that’s when. So, I farted around with a couple of cashew-free “cheesy” sauce recipes I found online and came up with my own delicious chip-dipping substance, sans the expensive cashews. And it is fabulous!

Even your omni friends will love it. They won’t have any idea it’s vegan – it’s way too decadent to be rabbit food! They’ll think it’s some exotic, richly creamy awesomesauce. Hence the name, “awesomesauce.” I hope you enjoy it as much as I did!

1/2 cup nutritional yeast
1/4 cup whole wheat pastry flour (can sub all-purpose flour)
2 tablespoons cornstarch
1 teaspoon salt
1/2 teaspoon garlic powder
1/4 teaspoon turmeric (optional)
2 cups water
1 teaspoon mustard

• Whisk all ingredients together in a medium saucepan.
• Bring to a slight bubble, stirring constantly, over medium heat. 
• As soon as mixture begins to bubble, reduce heat to low and continue whisking until sauce thickens. Sauce will continue to thicken as it cools, so be careful not to overcook.
• Turn heat off and remove saucepan from heat source. Stir a few more times and serve. 
• Enjoy!

P.S. AwesomeSauce can be stored in an airtight container in the fridge for a few days. To reheat, just add a tablespoon or two of water and stir gently over medium-low heat until warm.

 

Tasty Green Beans

Ingredient

– 1 pound green beans, tops and tails trimmed and cut into 2-inch segments
– 4 leeks, well washed, root end and tops trimmed, sliced lengthwise into quarters and then chopped into 1-inch segments .
– 1/3 cup fresh dill, well chopped
– 1 pack silken tofu
– 2 table spoon brown sugar or to your taste.
– 4 tablespoons soy sauce or to your taste.
– olive oil

Direction

In a large skillet of medium-high heat add a generous splash of olive oil, then add the leeks. Stir until the leeks are golden and crispy. Add soy sauce and brown sugar. Stir for a minute  then add the dill and green beans. Stir and cook for a couple more minutes – just until the beans brighten up and lose that raw bite. Add tofu and stir for another  minute.

Enjoy!

Raw Green Wrap with Mango

Ingredients Collard greens Nut butter (hemp butter is recommended) Mango Lime Cilantro   Directions Spread the nut butter on the collard leaves evenly. Cut the mango in half, and then make cubes from it. Scoop the mango out and put it on the collard. Add in some cilantro. Sprinkle a bit of lime or lemon juice. Wrap them all. Ready to be served. From  http://www.suprememastertv.com

Shredded Vegetables With Soybean Sprouts

Ingredients:

1. 1 pound soybean sprouts*
2. 2 green cucumbers or zucchini squash
3. 1 carrot
4. 6 fresh shiitake mushroom*
5. 1 piece ginger

Seasonings:

A dash of salt, 1 teaspoon brown sugar,  a dash of liquid aminos or soy sauce.

Directions:

1. Wash the soybean sprouts. Shred the zucchini squash, carrot and the shitake mushrooms. Slice the ginger.
2. Add 1 teaspoon cooking oil to a frying pan. When the oil is hot, add in all the ingredients and stir-fry quickly on high heat. Then add in all the seasonings and stir well. Remove from heat and transfer the stir-fried mixed vegetables onto a plate. Serve.

Note:  * Available in Asian markets.

From http://www.godsdirectcontact.org

Oat Cashew Bars

Ingredients

1 cup date sugar (less if you don’t like sweet)

1/2 cup coconut oil + 1 teaspoon vegan lecithin

2 table spoons lemon juice

1/2 cup soy flour

2 cups quick oats

1 cup ground cashews

1/4 cup water

1/2 teaspoon vanilla

1/2 teaspoon salt

1/2 cup chopped pecans or almonds

 

Preparation

1. Combine all ingredients.

2. Mix and press 1/4″ thick on an oiled cookie sheet.

3. Bake about at 350 for 20 minutes.

4. Cut into shapes you like while still hot.

Raw Vegan Chocolate and Peanut Butter Fudge

This recipe is not only delicious and decadent but it’s also good for you and super simple! It only takes five minutes to prepare and you only need five ingredients!

INGREDIENTS

• 1 cup coconut oil
• 1 cup unsalted crunchy peanut butter
• 2 cups raw cacao
• 1 cup dates (pitted)
• 1 to 2 pinches of unrefined sea salt

PREPARATION

1. Soak your dates in hot water for about 20 minutes to make them soft and sticky.
2. If you coconut oil is solid, put it in a jar and place the jar in hot water to melt your oil.
3. Place all your ingredients, except the peanut butter, in your high speed blender and blend until soft and well combined.
4. Add the peanut butter at the end to keep the crunch.
5. Spread evenly in a tin or container.
6. Place in the fridge for about one hour.

From  www.onegreenplanet.org

SUPER POWER BARS

From http://www.onegreenplanet.org

INGREDIENTS

• 4 cup Rolled Oats
• 1/2 cup Unsweetened Nut Butter, Almond, Pecan, Walnut, Cashew, or 100% Peanut, Peanut Butter, nothing else added but salt okay
• 1/2 cup Virgin Coconut Oil
• 1/3 cup Black-strap  Molasses
• 3/4 cup Pure Maple Syrup, Grade B
• 1/2 cup Raw Cacao Nibs or Mini Semi-Sweet Chocolate Chips
• 1/2 cup Goji Berries or Dried Cranberries or Tart Cherries
• 1/2 cup Dried Currants, Raisins or Dried Blueberries
• 1/2 cup Raw Brazil Nuts or Walnuts, Almonds, or Cashews
• 1/2 cup Raw Pumpkin Seeds or Raw Sunflower Seeds
• 1 tsp Ground Cinnamon
• 1/4 tsp Ground Nutmeg
• 1/8 tsp  Salt

PREPARATION

1. Add oil, molasses, and syrup to saucepan.
2. Warm over medium-high heat, stirring occasionally. Bring to a boil, reduce heat, and simmer while you mix other ingredients.
3. In the meantime, chop nuts of your choice and add to a large bowl along with the oats, cacao nibs, goji berries, blueberries, pumpkin seeds, cinnamon, nutmeg, and salt.  Mix ingredients well. Add nut butter to saucepan and mix until incorporated into the syrup mixture.
4. Remove from heat and mix into dry ingredients in bowl.  Mixture will be sticky, once it cools you may want to mix everything together with your hands.
5. Line a 13 x 9 inch pan with all natural waxed paper.
6. Add power bar mixture into pan, on top of waxed paper.  Press down into an even layer.  Cover with another piece of wax paper and continue pressing mixture into pan until even across the top.  You can use a flat bottomed glass to press the mix into the pan.
7. Refrigerate just until firm.  If you refrigerate too long, bars will be too hard to cut.

Cut bars evenly, you can use a ruler.  Wrap each bar in a piece of parchment paper and secure with twine.  Store bars in refrigerator.  Bring to room temperature before eating.

Smoky Pesto Cashew Cheez

Makes one big ol’ loaf or 2 smaller rounds

INGREDIENTS:

For the cheese

• 1 oz. agar flakes or powder
• 3 cups water
• 2 cups raw cashews, ground into a fine powder
• 3 tbsp. fresh lemon juice
• 1/2 tbsp. olive oil
• 1/4-1/2 tsp. Liquid Smoke
• 1/4 cup nutritional yeast
• 1 1/2 tsp. salt
• 1/2 tsp. onion flakes or powder
• 1/2 tsp garlic powder
• 1 cup quick, oil-free pesto (recipe follows)

For the quick oil-free pesto

• 2 cups fresh basil leaves
• 2 cloves garlic, peeled and roughly chopped

dash ground black pepper

For the pesto

In a food processor, pulse the basil, garlic and pepper until finely chopped.  Remove from processor and set aside.

For the cheese

1. Clean and dry the bowl of the food processor and grind the cashews. Either lightly oil a 9″ x 5″ loaf pan or use medium-sized ramekins to get round cheezes.  One loaf pan is perfect for this recipe, but if you go smaller, you will need more than one pan or dish.
2. In a medium-sized sauce pan, bring the 3 cups of water and agar flakes to a boil and keep the mixture at a nice, rolling boil for 5 minutes, whisking often.  Meanwhile, add the remaining cheez ingredients – but not the pesto or the water/agar – to the food processor.  Process until everything is combined and you have a thick paste.  When the agar mixture has boiled for 5 minutes, remove from the heat and immediately whisk in the cashew mixture.  It will start off rather chunky, but will melt into the agar.  Once it’s all whisked and smooth, quickly dump in the pesto and stir only one or two times.  You don’t want to fully incorporate the pesto – you’re looking for streaks and lumps.
3. Quickly pour the cheez into the prepared pan(s) or dish(es).  Pop into the ‘fridge and allow to firm up.  Once the cheez is firm, you can remove it from the pan(s) by running a knife around the edges.  Serve sliced, as is, or use in quesadillas or grilled sandwiches.

From  www.onegreenplanet.org

One big ol’ loaf or 2 smaller rounds

One big ol’ loaf or 2 smaller rounds

One big ol’ loaf or 2 smaller rounds

Raw Vegan Enchiladas With Chunky Salsa, Cheesy sauce, and Spicy Nut Meat

A chunky salsa of avocado, tomato, onion, and cilantro, mixed with a walnut taco meat, spiced with cumin and coriander, all wrapped up in raw tomato-corn tortillas and covered in a creamy cashew cheese sauce. This is savory food heaven. The taco nut meat is almost too good to be true, and the cashew cheese sauce will make you sing. It goes without saying that the salsa is fabulous. Make these now, then freak out with joy.

Tortillas
• 1/2 cup chopped onion
• 1 cup corn
• 1 cup chopped tomatoes
• 1/4 cup ground flax seeds
• Salt and pepper, to taste

Cashew cheese
• 1 cup cashews
• 1/4 cup nutritional yeast
• 2 tablespoons miso
• 1/2 teaspoon turmeric
• 1 garlic clove
• 3/4 cup water, as needed
• Juice from 1/2 lemon

Taco meat
• 1/3 cup walnuts
• 1/3 cup pumpkin seeds
• 1 tablespoon extra virgin olive oil
• Cumin and coriander, to taste
• Salt, to taste

Salsa
• 2 tomatoes
• 1/2 onion
• 1 avocado
• 1/3 cup fresh cilantro
• Juice from 1/2 lemon
• Salt and pepper, to taste

PREPARATION
Tortillas
Put the onion, corn and tomato in your food processor and pulse until it becomes all mushy.
Add the flax seeds and salt and pepper and process until it thickens up.
Spread this mixture evenly into 3 large circles on dehydrator sheets and dehydrate for a few hours or until they are pliable.
Alternatively, you can spread the mixture on parchment paper-lined baking pans and put them in the oven at the lowest temperature.

Cheese
Blend all the ingredients together until smooth and creamy.
Pour into a bowl and set aside.

Taco nut meat
Pulse all the ingredients in your food processor until it forms a crumbly mixture.
Put in a bowl and set aside.

Salsa
Chop up the produce, throw it in a bowl
Season it with the lemon juice and salt and pepper.

Assembly
Fill up your tortillas with salsa, nut meat and a little bit of cheese
Then roll them up and cover them all with more cheese sauce and the remains of your other fillings.

From http://www.onegreenplanet.org

 

Raw Rainbow Noodles with Spicy Jungle Peanut Sauce

This is a simple clean dish that will fill you up with positive energy, vitamins, nutrients, and joy. I always have a giant smile on my face when I eat raw veggie noodles because… well… they make me happy.

serves one or two

Noodles:

• 1 sweet red pepper
• 2 zucchinis
• 1 carrot

Peanut sauce:

• 1 tablespoon raw jungle peanut butter
• 1 tablespoon miso
• Juice from ½ lemon
• 2 dates
• Chili powder, to taste
• 1 garlic clove
• 1 tablespoon nutritional yeast (optional)
• 1 teaspoon black sesame seeds (optional)
• Water or orange juice, as needed

Garnish:

• ¼ cilantro leaves
• 6 raw olives cut in half
• 1 tablespoon hemp seeds

Preparation:

1. To make the noodles: cut the veggies lengthwise into thin strips on a mandolin or spiral slicer, then mix in a bowl and set aside.
2. To make the sauce: blend all the ingredients until smooth, adding water or orange juice as needed to make it creamy.
3. Assembly: pour the sauce onto the noodles and evenly coat. Give it a few minutes for the flavors to develop, and then sprinkle with hemp seeds, raw olives and cilantro leaves. Gobble it up!

from http://www.onegreenplanet.org

Boosting Winter Vegetable Soup

Serves 6-8

Ingredients

2 cups uncooked barley

2 cups kale leaves, pieced

15 1/2-ounces cooked kidney beans

½ cup chopped dried tomatoes

½ cup chopped cauliflower

1 carrot, shredded

1 scallion, chopped

1 stick celery, chopped

1 long green bell pepper, chopped

1/2  red bell pepper, chopped

1/4 cup chopped fresh dill

1/2 onion, chopped

2 cloves garlic, diced

2 tablespoons tomato paste

2 teaspoons cumin

1/4 teaspoon sweet paprika

2 teaspoons salt

1 teaspoon black pepper

6 cups hot water

Directions

Place all of the ingredients into a large deep pot and bring the mixture to a boil. Fold and stir all the ingredients so that all is evenly combined. Once the mixture reaches a boil, reduce it to a simmer and cook with a lid for 45 minutes to an hour until the barley is cooked through and the veggies are tender.

Cheddar Cheese

Pine nuts are so small and tender, they don’t need to be soaked before using to make this cheese. Agar flakes lend firmness and sliceability and eliminate the need for a straining step. Try adding other ingredients, such as chopped jalapeño chilies, cumin, caraway seeds, or a dash of smoked paprika.

1 1/4 cups unsweetened plain soymilk
1/4 cup agar flakes
1/2 cup raw pine nuts
1/3 cup canola oil
1/4 cup fresh lemon juice
3 Tbs. dry white wine
3 cloves garlic, peeled
2 tsp. granulated onion
1 3/4 tsp. salt
3/4 tsp. ground black pepper

Whisk together soymilk and agar flakes in a small saucepan. Bring to a simmer over medium heat, set a timer for 8 minutes, or until agar dissolves completely and mixture is thick, keep stirring.

Blend nuts, oil, lemon juice, wine, garlic, granulated onion, salt, and pepper in blender or food processor for 5 minutes, or until smooth, scraping down sides frequently. Add soy milk mixture, and blend 2 minutes more, or until smooth.

Line a 2- to 3-cup rectangular (or whatever shape you prefer) container with 2 layers of cheesecloth, allowing cheesecloth to hang over sides. Pour mixture into the container; smooth top. Fold overhanging cheesecloth over cheese.

Refrigerate 1 hour, or until firm. Unwrap, slice, and serve.

from Vegetarian Times

The Life-Changing Loaf of Bread

from mynewroots.org

This Loaf uses whole grains, nuts, and seeds. It is high in protein. It is incredibly high in fiber. It is gluten-free and vegan. Everything gets soaked for optimal nutrition and digestion. I will go so far as to say that this bread is good for you.

Makes 1 loaf

Ingredients:
1 cup / 135g sunflower seeds
½ cup / 90g flax seeds
½ cup / 65g hazelnuts or almonds
1 ½ cups / 145g rolled oats
2 Tbsp. chia seeds
4 Tbsp. psyllium seed husks (3 Tbsp. if using psyllium husk powder)
1 tsp. fine grain sea salt (add ½ tsp. if using coarse salt)
1 Tbsp. maple syrup (for sugar-free diets, use a pinch of stevia)
3 Tbsp. melted coconut oil or ghee
1 ½ cups / 350ml water

Directions:
1. In a flexible, silicon loaf pan combine all dry ingredients, stirring well. Whisk maple syrup, oil and water together in a measuring cup. Add this to the dry ingredients and mix very well until everything is completely soaked and dough becomes very thick (if the dough is too thick to stir, add one or two teaspoons of water until the dough is manageable). Smooth out the top with the back of a spoon. Let sit out on the counter for at least 2 hours, or all day or overnight. To ensure the dough is ready, it should retain its shape even when you pull the sides of the loaf pan away from it .
2. Preheat oven to 350°F / 175°C.
3. Place loaf pan in the oven on the middle rack, and bake for 20 minutes. Remove bread from loaf pan, place it upside down directly on the rack and bake for another 30-40 minutes. Bread is done when it sounds hollow when tapped. Let cool completely before slicing (difficult, but important).
4. Store bread in a tightly sealed container for up to five days. Freezes well too – slice before freezing for quick and easy toast!

 

Perfect Veggie Burger

from ohsheglows.com

Crunchy, chewy, with a crispy outer shell, these delicious veggie burgers have all the right elements we love in a veggie burger. Light on the beans, these burgers aren’t mushy in the middle, but have a nice mixture of breadcrumbs, chopped almonds, sunflower seeds, and seasonings to round them out. Best of all, they work great in the oven, frying pan, or even on the BBQ. They can also be made gluten-free by using gluten-free oats, Tamari, and breadcrumbs. Don’t have breadcrumbs? Just process a few slices of bread in the food processor for instant breadcrumbs. I used 3 slices of Ezekiel bread. Inspired by Whitewater Cooks.

Yield: 8 burgers

Ingredients:

1/2 cup onion, diced

1 large garlic clove, minced

Flax eggs: 2.5 tbsp ground flax + 1/2 cup warm water, mixed in bowl

1 cup oats, processed into flour* (other flours might work)

1.5 cups bread crumbs (I processed 3 pieces of Ezekiel bread until fine crumb)*

1 cup grated carrots

1 cup cooked black beans, rinsed and roughly pureed or mashed

Heaping 1/4 cup finely chopped parsley (or fresh herb of choice)

1/3 cup almonds, chopped (toasted if preferred)

1/2 cup sunflower seeds, (toasted if preferred)

1 tbsp. Extra Virgin Olive Oil

1 tbsp Tamari (soy sauce)

1.5 tsp chili powder

1 tsp. cumin

1 tsp. oregano

Fine grain sea salt and black pepper, to taste (I used about 1/2 tsp salt or a bit more)

 

Directions:

1. Preheat oven to 350F (if baking). In a large skillet, sauté onions and garlic in 1/2 tbsp oil. Mix your flax egg together in a small bowl and set aside for at least 10 min. while you prepare the rest of the ingredients.

2. Place all ingredients (except spices and salt) into a large mixing bowl and stir very well. Now, add seasonings and salt to taste.

3. With slightly wet hands, shape dough into patties. Pack dough tightly as this will help it stick together. I made 8 medium patties.

4. Cooking methods: You can fry the burgers in a bit of oil on a skillet over medium heat for about 5 minutes on each side. If baking in the oven, bake for 25-30 min. (15-17 minutes on each side) at 350F, until golden and crisp. For the BBQ, pre-bake the burgers for about 15 minutes in oven before placing on a pre-heated grill until golden and crisp on each side. Our preferred method of cooking was frying in the skillet!!

Buckwheat Salad

Ingredients

2 oz  rice vinegar or lemon juice (more if you like more sour)
2 tablespoons maple syrup
1 tablespoon peeled and finely grated fresh ginger
1 teaspoon salt or to your taste
2 tablespoons sesame oil
2 teaspoons chili sauce
1 carrot, peeled and grated
1 red bell pepper, seeded chopped
1/2 English cucumber, peeled and grated
2 green onions, thinly sliced
1/4 cup chopped fresh cilantro leaves

12 ounces buckwheat noodles, cooked according to package directions, rinsed under cold water and drained

Directions

Whisk together the vinegar, ginger, maple syrup, salt, sesame oil,  and chili sauce in a large bowl until combined.

Add the noodles, carrot, pepper, cucumber, green onions and cilantro. Gently mix to combine and serve.

Recommended Vegan Food Blogs

1. http://www.mouthwateringvegan.com

2. http://www.veganricha.com

3. http://www.veggieful.com

4. http://www.thekindcook.com

5. http://www.keepinitkind.com

6. http://www.allysonkramer.com

7. http://www.chocolatecoveredkatie.com

8. http://www.hellyeahitsvegan.com

9. http://www.vegangela.com

10. http://www.theveganhousehold.com

Vegan Banana Bread Recipe

From  http://www.veggieful.com/

makes 1 loaf

 Ingredients

2 cups self raising flour
1/4 cup vegan margarine, melted
1 cup brown sugar
1 cup coconut milk*
1 cup mashed banana
1/2 teaspoon vanilla essence (optional)

Steps

1. Preheat oven to 180 degrees celcius (fan-forced) and oil a bread tin (approx. 22cm long x 13cm wide x 7cm deep).
2. Add all ingredients into a bowl and stir vigorously until very smooth.
3. Pour banana bread mixture into the oiled tin.
4. Bake for 1 hour or so until top has browned and a skewer poked in the centre of the loaf comes out clean.
5. Serve warm. Spread with vegan butter and eat eat eat!

 Tips

-*I use canned full-fat coconut milk.

– Purée the banana if you want the banana taste to be equal throughout the bread. Or if you would rather chunky bits, just mash the banana.

Lemon Tofu Cheesecake

from http://www.jvs.org.uk

Serves: 6

Ingredients

• 200 g vegan digestive biscuits (e.g. Hob Nobs, or a supermarket own brand variety)
• 75 g vegan margarine (e.g. Tomor)
• 50 ml soya milk
• 350 g silken tofu
• 200 g vegan cream cheese (e.g. Tofutti Original)
• 1-2 tablespoons golden syrup
• 1 teaspoon vanilla essence
• Finely grated rind of 2 lemons
• 2 teaspoons arrowroot
• Optional topping – 150g fresh raspberries or strawberries OR a drizzle of apricot sauce with lemon decoration

Instructions

1. Preheat the oven to 180ºC/350ºF/Gas Mark 4.
2. Put the biscuits into a polythene bag, secure lightly then crush with a rolling pin. Make sure there are no large lumps left.
3. Melt the margarine then put this along with the crushed biscuits into a bowl. Mix to combine.
4. Spread in a greased flat tin (preferably a 20 cm/8 inch flan tin with a removable base) and bake in the oven for 5 minutes.
5. Blend all of the topping ingredients thoroughly (soya milk, silken  tofu, vegan cream cheese, golden syrup, vanilla essence, lemon rind and arrowroot), using a hand blender or mixer, until smooth.
6. Remove the crumb mixture from the oven and pour the filling over the base.
7. Bake in the oven at the same temperature for 20 minutes. Remove and leave to cool.
8. Serving option 1: Top with fresh berries and chill before serving.
9. Serving option 2: Slice and plate up, then top each individual piece with a twist of lemon and a drizzle of apricot sauce. (For the apricot sauce place 50 g brown sugar, 100 g tinned apricots – chopped – and the juice from the apricots into a pan. Bring to the boil and simmer for five minutes. Allow to cool slightly before drizzling over the cheesecake slices.)

Vegan cornbread

by Isa Chandra from http://www.theppk.com

Makes 12 to 16 squares

This is a delicious basic vegan cornbread. It is moist and crunchy and corntastic. It is not a sweet bread, but a bread to be savored with soup or smothered with guacamole. For best results, use old-fashioned cornmeal.

2 cups cornmeal
1 cup unbleached all-purpose flour
2 teaspoon baking powder
1/3 cup canola oil
2 tablespoons maple syrup
2 cups soymilk
2 teaspoons apple cider vinegar
1/2 teaspoon salt

Directions:

Preheat oven to 350, line a 9×13 baking pan with parchment paper or spray the bottom lightly with non-stick cooking spray.

In a medium bowl, wisk together the soymilk and the vinegar and set aside.

In a large bowl, sift together the dry ingredients (cornmeal, flour, baking powder and salt).
Add the oil and maple syrup to the soymilk mixture. Wisk with a wire wisk or a fork until it is foamy and bubbly, about 2 minutes.

Pour the wet ingredient into the dry and mix together using a large wooden spoon or a firm spatula. Pour batter into the prepared baking pan and bake 30-35 minutes, until a toothpick inserted into the center comes out clean. Slice into squares and serve warm or store in an airtight container.

Meatless No-Fu Love Loaf

Many vegan versions of meatloaf are made with tofu, veggie ground round, tvp, or even seitan. Those tofu-averse will be happy to know there is no tofu or veggie meats in this loaf. This savory version uses only lentils, cracked wheat, oats, and chia seed, along with a mix of seasonings to make it all magically come together!

No-Fu Love Loaf

INGREDIENTS:

• ½ cup brown (green) lentils
• 1 cup vegetable stock
• 1/3 cup water
• 1 dried bay leaf
• 3/4 cup bulgur (toasted cracked wheat) (for gluten-free version, use certified gf steel cut oats)
• 1 cup water, boiled
• 1/4 cup natural ketchup
• 1 cup rolled or quick oats (ensure gf certified for gluten-free)
• 3 tbsp tamari (use wheat-free for wheat/gluten-free version)
• 2 tbsp nutritional yeast
• 2 tbsp ground white chia (or can use flax meal)
• 2 tbsp vegan Worcestershire sauce (see note for gf version)
• 2 tbsp tahini or sunflower seed butter
• 2 tsp blackstrap molasses
• 1/4 tsp dried thyme
• ¼ – 1/2 tsp dried oregano
• 1 tsp dried basil
• 1/8 tsp ground fennel (optional)
• Freshly ground black pepper to taste

Topping:

• 3-4 tbsp natural ketchup
• 1 tsp vegan worcestershire sauce (optional) OR 2 tsp vegan bbq sauce (optional)

PREPARATION: 

1. Combine the lentils, vegetable stock, 1⁄3 cup of water, and bay leaf in a saucepan. Bring to a boil, then lower heat to medium-low, cover, and cook for 25 to 30 minutes, until just about tender.
2. Once done, add the bulgur and boiling water, cover, and cook on medium-low heat for another 8 to 9 minutes. Meanwhile, preheat the oven to 375°F.
3. Lightly oil an oven-proof glass loaf pan and line the bottom of the pan with a strip of parchment paper to cover (place it in to protrude along the short ends of the pan; this helps for easier removal of the veggie loaf from the pan).
4. Combine the topping ingredients in a small bowl.
5. Once the bulgur is cooked, remove the bay leaf and add all the remaining ingredients (except topping). Stir very well. Transfer the mixture to prepared pan and pack it in. Spread the topping mixture over the top.
6. Cover the dish with aluminum foil and bake for 25 to 28 minutes. Remove the foil and bake for another 7 to 8 minutes. Remove from the oven and let stand for 10 to 15 minutes or so, before cutting to slice and serve. Serves 5-6.

Notes:

1. Allergy-Free or Bust!; Despite its not having any tofu, tempeh, or TVP, I cannot technically categorize this recipe as “soy free” because of the inclusion of tamari and vegan Worcestershire sauce. These are important seasonings in the loaf. That said, to replace the Worcestershire for a gluten-free version, use instead an extra 1⁄2 tablespoon of wheat-free tamari, along with an extra 1⁄2 teaspoon of molasses, and 2 teaspoons of apple cider vinegar.
2. Savvy Subs and Adds: If you’d like to add some veggies to the loaf, try adding 1⁄2 cup of seeded and finely chopped green pepper, or 1⁄4 cup of finely chopped celery (stir into the mixture with the seasonings).
3. Recipe from Let Them Eat Vegan by Dreena Burton.

The Unturkey Roast

From http://www.onegreenplanet.org

Americans have always associated Thanksgiving with food. This recipe is a modification of   the Gobbler Slices in Vegan Sandwiches Save the Day.  The roast may be made ahead and refrigerated for up to 3 days, or frozen for 2 months, making the “day of” celebration even easier. The recipes for the brusselsprouts and sandwich rolls will be on my blog soon. If you’re lucky enough to have leftovers, this roast is a natural for sandwiches.

While cooking, the savory aroma of this roast will have the whole family lurking about the kitchen. The list of ingredients might look long, but note how many of those ingredients are herbs and spices, which pack this seitan with all the flavors you think of for Thanksgiving or any holiday meal. 

The Unturkey Roast

This mighty roast is enough to feed the family and still have leftovers, as is traditional. The roast may be cut into thin or thick slices. If desired, let cool, then bake the slices in broth until heated. The slices may also be wrapped in puff pastry with sautéed mushrooms, greens, or cooked crumbled vegan sausages and bread cubes. Follow the package directions to bake the wrapped unturkey. Serve with gravy.

The Roast

• 8 ounces extra-firm tofu, drained
• 1/2 cup  white wine
• 1/2 cup vegetable broth, more if needed
• 2 tablespoons fresh lemon juice
• 2 tablespoons olive oil
• 1 tablespoon onion powder
• 1 tablespoon light miso
• 2 teaspoons garlic powder
• 2 teaspoons dried parsley
• 1 teaspoon dried sage
• 1 teaspoon dried mustard
• 1 teaspoon dried rosemary
• 1 teaspoon ground white pepper
• 1 teaspoon fine sea salt
• 1/2 teaspoon celery seed
• 2 1/4 cups vital wheat gluten
• 1/4 cup nutritional yeast
• 1/4 cup chickpea flour or soy flour
• 2 tablespoons Instant Tapioca, such as Minute Brand
• 2 teaspoons toasted sesame oil

Cooking Broth

• 3 cups vegetable broth
• 1/2 onion, peeled and quartered
• 1 carrot, peeled and quartered
• 2 cloves garlic, peeled and cut in half
• 2 sprigs fresh parsley
• 2 sprigs fresh thyme

Preparation:

1. Preheat the oven to 300 °F.
2. Combine the tofu, wine, broth and onion powder through (and including) the celery seed in a blender. Process until smooth.
3. Stir together the vital wheat gluten, nutritional yeast, chickpea flour, and tapioca in a large bowl. Pour the blended ingredients into the dry ingredients and mix well with a fork. Add an extra tablespoon of liquid or vital wheat gluten to make a soft, workable dough. Knead for a few minutes, squeezing to be sure all ingredients are combined. Shape the mixture into a symmetrical log about 7 to 8 inches long. Wrap the log in a 12 x 16-inch piece of cheesecloth. Tie the ends of the log with twine.
4. Heat the sesame oil in a large skillet over medium heat. Cook the log until browned on all sides, turning occasionally. Transfer to a 9 or 10-inch covered casserole pan. Pour the broth over the roast and add the remaining ingredients. The broth should cover the roast about halfway. Cover and bake for 2 hours, turning every 30 minutes. Remove from the oven and cut the cheesecloth from the roast. Strain the liquid and discard the solids. Keep the broth to use as a base for gravy, if desired.

Yield: One 2-pound roast

Magic 5 Snack Bites

From http://www.yumuniverse.com

With all of the processed snacks on the market, people don’t often take the time to create snacks from scratch. I made this recipe to show people just how easy it is to make a snack that is healthy, delicious, and one that the kids all love. Made with 5 ingredients in 5 minutes, my Magic Five Snack Bites are the perfect snack to cure any snack craving—the healthy way. This recipe has been a huge hit among my friends, family, and followers and I thought it would be a great addition to your cookbook!

Servings: 16 bites
Time: 5 minutes

Ingredients:
1 cup raw organic almonds
1 cup fresh dates (about 10 dates), pitted (depending on how fresh your dates are, you may need to add more to create more “stickiness”)
2 tbsp unsweetened cocoa powder
2 tbsp unsweetened shredded coconut
Dash of sea salt

Steps:
Place all ingredients into a  food processor, and process until mixture is loose, small crumbles—about 1 minute.

Use a tablespoon to take a spoon full from blender —pack it in between your hands, by forming a fist—then, roll into a ball. (Please note: if you notice that your crumbles are not packing together, just add another date, or a few dates to make the mixture more sticky.)

Stores well in an airtight container for up to 5 days (if they last that long!)

Top 10 recommended vegan good blogs in 2013
by theveganwoman.com

1.   http://www.thisrawsomeveganlife.com

2.   http://www.maplespice.com

3.   http://www.ohsheglows.com

4.  kblog.lunchboxbunch.com

5.   http://www.blog.fatfreevegan.com

6.   http://www.theppk.com

7.   http://www.theveganchickpea.com

8.   http://www.veganricha.com

9.   http://www.yumuniverse.com

10  http://www.veganyackattack.com

 

Meatless Mondays: Eating to Save the World

by Ellen Kanner

October 1 – World Vegetarian Day, kicking off a whole month of meatless joy and awareness. Just in time, too, because honey, people need some of both. As a lead-up to World Vegetarian Day, I spoke to two different groups about my favorite subject — eating to save the world.

That sounds like a tall order. Can what we eat end sickness, war, global hunger or environmental catastrophe, basically your Four Horsemen of the Apocalypse? I believe it’s possible. As I say in my book, “Feeding the Hungry Ghost,” change your diet, then change your life, then change the world. Any move towards a greener diet results in a stronger, healthier you and a stronger, healthier planet.

A diet of fruits and vegetables, whole grains and beans, nuts and seeds results in longer, healthier lives, according to a June JAMA study. Stanford University finds a produce-driven diet helps the planet live better, too. Growing produce generates less carbon emissions and uses less water than raising livestock and takes less of an environmental toll. Livestock production is also one of our greatest causes of deforestation, which is making for a hotter, less sustainable planet. And a new University of Minnesota study finds if we switch farmland dedicated to livestock production and livestock feed to food for us, we’d have a recipe to end global hunger.

The possibilities are so amazing, I get revved when I do these presentations — and I’m not a big talker by nature. I am, however, a very, very good listener. The best part for me comes after my presentation, when I can hear what’s going on with people in the audience. What they tell me is they’re overwhelmed — food allergies, environmental concerns, a kid who only eats chicken nuggets, no time. I try to offer people some real concrete takeaway, including my number one multitasking tool — eat less processed, more produce. I show how to add greens to your favorite foods, the ones you already turn to for comfort. I provide plant-based incentive by make something vegan to sample — free eats that taste good and do both you and the planet great good, too.

We often feel helpless in our daily lives — God know I do. Superhero? Not so much. No obvious superhero power or even fab superhero gear. And yet, we all have the power to save the world with something we do every day — by choosing what we eat.

Like I said, we could use some joy and awareness, and now’s the time. Yesterday Meatless Monday, today is World Vegetarian Day, October is Vegetarian Awareness Month. Let’s observe, honor and celebrate it by remembering eating is an essential, life-sustaining act sustaining act, for you — and if you do it right, for the planet, too.

Black Beans and Kale Save the World

Using canned beans saves you time, making dried beans from scratch will be cheaper — and results in more tender beans. You deserve tenderness but it’s your call.

3 tablespoons olive oil
2 onions, chopped
4 garlic cloves, chopped
1 sweet red pepper, chopped
1 hot pepper, like a jalapeño, chopped
12 ounces dried black beans cooked with 2 garlic cloves and 2 bay leaves
OR 2 15-ounce cans prepared black beans with their bean broth
1 tablespoon tomato paste
2 teaspoons smoked paprika
2 tablespoons sherry vinegar OR 1 tablespoon cider vinegar
1 head kale or Swiss chard, sliced into skinny ribbons*
sea salt to taste

In a large soup pot, heat olive oil over medium-high heat. Add onions and cook, stirring, until they start to sweat, about 5 minutes. Add garlic and both the sweet and hot pepper.

Stir to combine and reduce heat to medium. Cook the vegetables, stirring occasionally, for another 15 minutes, until they’re softened and aromatic.

Add the black beans. Stir to combine. Reduce heat to medium, set the pot lid on halfway, leaving a little steam vent.

Cook the beans for an hour, longer if you’ve got the time. Add a quarter cup of water if necessary. The beans should be thick but not over-dry. The goal is a divine beanly sludge.

Stir in the tomato paste, smoked paprika and sherry or cider vinegar. Remove from heat.

Add the chiffonade of kale or chard by the handful. Stir gently, letting the greens wilt into the beans.

Season with sea salt to taste.

Serves 6 to 8.

http://www.huffingtonpost.com

Basic Meat

Beside tofu, gluten is the main ingredient in many vegetarian dishes in my country . It’s made from whole wheat flour after remove starch from it. The remain is called gluten.  It’s  high in protein.     Here in the US, it’s so convenient that we have gluten flour.   Today I’d like to share  with you how I make the basic meat from this gluten flour.

You will need:

2 cups vital wheat gluten flour

2 cups water

1/2  tablespoon cumin

1/2  tablespoon garlic powder

1 teaspoon salt

1/2  teaspoon baking powder ( I use 1/2 tsp,  more if you like softer texture)

3 pieces cheese cloth or white fabric

Directions

1-Mix gluten flour with cumin and garlic powder.

2– Mix water with salt and baking powder.

Mix 1 and 2 together and knead  for 1 minute.

Divide it into 3 parts, then wrap them into cheese cloth.  (You can use string to tie it if you like,  but you don’t have to.)

Put them into the pot, cover with water and bring to boil for 30 minutes.

After they’re cooked, soak them into cold water then remove cheese cloth. If you can’t use them all that day, then cover with water and keep in the refrigerator.  Change water daily.  If you want to keep more than 3 days, then you could freeze them.

You can use this basic meat in many dishes that called for meat.  You can also make ground meat by blend them in the food processor with onion. (I like to make taco this way). If you like different taste, you could add rosemary, thyme, sage… or whatever you like to make it difference every meal.  You see, we don’t have to kill animals for good food.  So, save some lives today,  and be healthy and loving by choosing plant-based diet.

Good luck and have fun!

Cashew Goat Cheese

Pepper-Crusted Cashew Goat Cheese (adapted from Vegetarian Times)
makes 10 ounce log

3/4 cup raw cashews
1/4 cup canola oil
1/4 cup lemon juice
1 1/4 teaspoons salt
2 tablespoons water
1 teaspoon cracked black peppercorns or coarsely ground black pepper

Place cashews in large bowl; cover with 3 inches water.  Soak overnight.

Drain liquid, rinse cashews under cold water, and drain again.  Puree cashews, oil, lemon juice, salt and 2 tablespoons water in a food processor for 6 minutes, or until smooth and creamy.  [Make sure to blend for 6 minutes for a firmer texture.]

Place strainer over bowl, and line with triple layer of cheesecloth.  Spoon cashew mixture into cheesecloth.  Fold sides of cloth over cheese, and form into 6-inch-long oval loaf.  Twist ends of cloth and secure with rubber bands.  [Don’t worry if you can’t get this into an oval loaf shape.  Even if it’s more round, it’ll still work just fine.]  Set in strainer over bowl, and let stand 12 hours at room temperature.  Discard excess liquid.  Chill.

Preheat oven to 200 degrees.  Line baking sheet with parchment paper.  Unwrap cheese, and scrape into 7-inch-long log on cheesecloth.  Rewrap, and twist ends to secure.  Place on prepared baking sheet.  Bake 35 minutes, or until cheese becomes set on outside but still soft, turning occasionally.  Cool, and chill.

Unwrap cheese.  Sprinkle with peppercorns, pressing to adhere.  [I just used fresh cracked pepper over the cheese.  You could also roll this in herbs or paprika.

Enjoy!

-help end the cruelty within the meat industry by going vegan-

-for a list of vegetarian & vegan restaurants all over the world go to-   www.happycow.org

– always adopt your pet –  never buy –

Lemon Ginger Pancakes

Ingredients:

1 cup all-purpose flour
1 tablespoon sugar
1 teaspoon baking soda
1 teaspoon baking powder
¼ teaspoon salt
1 teaspoon ginger powder
½ teaspoon cinnamon
Pinch of nutmeg
½ teaspoon lemon zest
½ teaspoon fresh grated ginger
1 teaspoon of vanilla
2 tablespoons oil (neutral-tasting oil like canola or sunflower oil)
⅓ cup lemon juice
⅔ a cup non-dairy milk (rice, almond, soy, or hemp milk)
Extra oil or vegan butter to coat the skillet
Serve pancakes with vegan butter, maple syrup, and fresh fruit

Directions:

• Pre-heat the pan with medium heat. Let the skillet hot so that the pancake cook evenly.
• Start with the dry ingredients: 1 cup of flour, 1 tablespoon of sugar, 1 teaspoon of baking powder, and ¼ teaspoon of salt.
• Add in 1 teaspoon of ginger, ½ teaspoon of cinnamon, and a little pinch of nutmeg.
• Take s whisk, mix them all together until they all nice and incorporated.
• Add in ½ a teaspoon of fresh grated ginger and ½ a teaspoon of grated lemon zest.
• Distribute them evenly to the dry ingredients.
• For the wet ingredients: 1 teaspoon of vanilla, 2 tablespoon of canola oil, 1/3 cup of lemon juice, ⅔cup of non dairy milk (rice, soya, almond, or hemp).
• Add in the wet ingredients to the dry ingredients.
• Mix them but not too much just until it’s incorporate.
• Make sure there is not a major dry clump in there.
• Put a little bit of non-dairy butter like Earth Balance to the hot skillet, just to make sure they don’t stick.
• Make sure the whole bottom is coated.
• No need to keep putting the oil in the skillet. Just once this initial coating.
• Grab a scoop of the pancake mixture and pour it on the skillet.
• Wait for some bubbles to form and wait until the edges of the pancake drying out, then the pancake is ready to flip. This will take about 2 to 5 minutes.
• The other side of the pancake will take about 1 to 2 minutes.
• Put the pancake on a plate.
• To make a decadent pancake, spread a little bit of non-dairy butter on it, and drizzle some maple syrup.
• Ready to be served.

Simple Sassy Tofu: Tofu Triangle Bites

What?

Tofu, also called bean curd, is made by coagulating soy milk and pressing the resulting curds into a soft, white block. Tofu originated in China over 2000 years ago, and first appeared in the United States in the early 1800′s. Tofu and other soy foods have long been used in traditional Asian diets.

The two main types of tofu are silken and firm. Silken tofu has a high moisture content and a custard-like texture, while firm (or extra firm) tofu has been drained and pressed to remove some of its moisture. Firm and extra firm tofu have a “meatier” consistency, making it a good option for stir fries and other entrees.

 Why?

Tofu is a nutritious, versatile, convenient, and flavorful addition to any diet! Although some questions remain about the potential health benefits and risks of soy products, the latest research suggests that moderate consumption is healthful. Here are some great reasons to eat more tofu:

 Tofu is nutritious! It’s a great source of plant-based protein, calcium, magnesium, and iron; it’s cholesterol-free; and it’s low in fat/saturated fat. Soy consumption has also been shown to help prevent disease recurrence in breast cancer patients, ward off high blood pressure, help alleviate hot flashes in menopausal women, and reduce LDL (or “bad”) cholesterol levels.

Tofu is versatile! Use silken tofu in smoothies, pies, and vegan ice cream recipes, or try firm tofu in scrambles, stir fries, as a pizza topping, or on the grill.

Tofu is convenient! Readily available at nearly all major grocery stores (with more variety at co-ops and specialty stores), tofu is an inexpensive and convenient source of plant-based protein.

Tofu is delicious! Ok, maybe it’s not super tasty straight out of the package, but it absorbs sauces and spices like a sponge, making it an excellent addition to all types of curries, stir fries, scrambles, and other saucy dishes.

 

Tofu Triangle Bites. These cute tender tofu triangles are salt and pepper crusted. But really, you can use any spice mixture you’d like to match the flavors in your meal. I like salt + pepper because these perky flavors work well with just about anything I am serving.

The yum: Crisp, caramelized, peppery tofu edges – soft and tender tofu on the inside. Serve as a entree protein, side dish, over top a giant colorful garden salad (my fave way to serve them), party appetizer, stack inside a tofu sandwich or pile into a vegan wrap.

Dip away! Pair these protein-filled cuties with a variety of dipping sauces. Sweet and sour, hot sauce, BBQ sauce, chimichurri, creamy cool ranch, sweet Dijon, tahini miso, guacamole, tamari miso, Spicy Vegenaise and more.

I use safflower oil as my saute oil of choice. It creates super crispy edges, and is considered a “healthy” oil for high heat cooking.

S&P Tofu Triangles
vegan, 10-14 triangles depending on size

14 ounces firm tofu, sliced into thick triangles as shown
safflower oil to saute (you could also bake these bites!*)
fine black pepper to taste (enough to coat both sides)
1-3 tsp agave or maple syrup
1/2 tsp salt (or to taste)

* Bake them. If you’d prefer to bake these bites, toss the damp tofu in the salt and pepper + a drizzle of sweetener and bake at 350 degrees until the edges beging to brown. Usually 20 minutes does it. (Add a splash of oil to get slightly crispy edges even from baking them.)

** “cheezy” option: sprinkle with nutritional yeast fresh off the saute pan — or during last minute of cooking.

To Make:

1. Drain tofu. Remove from pack. Squeeze dry with a paper towel. Remove as much water as you can without breaking the tofu. Slice into triangles.

2. Heat a saute pan on high with about 1-2 tsp safflower oil. Wait until oil is hot and carefully drop tofu. Be careful as oil may slightly splatter. Try to evenly space tofu in pan so that each triangle can ‘breathe’ a bit – this helps for crispy edges.

3. Do not disturb the tofu for the first few minutes — simply let it cook. During this time you can add a thick layer of fine black pepper to the exposed (facing up) side of the tofu. The pepper should cling to the raw, still damp surface. Also add an even amount of salt to the tofu. You can add more salt later so don’t over-do it. A light sprinkle will do. Drizzle in the agave or maple – this adds a slight nice sweetness to compliment the saltiness. When the edges start to appear browned you can flip the tofu.

4. Allow this second side to cook for a few more minutes.. You want all sides to be toasty brown and crisp. You can start flipping more casually as needed until the triangles appear done.

5. Remove from heat and cool on a plate. Use a paper plate if you want to absorb some excess oil.

6. Serve hot, warm or even chilled!

from Kathy’s vegan blog   http://kblog.lunchboxbunch.com/

Vegan Pâté

I found this recipe in the internet.  I think you will like it.

Recipe: Vegetarian Pâté

Yield	about 2½ cups
Time	15 minutes to prepare, plus 2 hours to chill
Tools	frying pan wooden spoon blender or food processor small bowls or crocks with lids or plastic wrap
Ingredients	4 T olive oil 8 oz tempeh, crumbled 1 c onion, chopped 1 stalk celery, chopped 1 clove garlic, minced 8 oz mushrooms, sliced or chopped ½ c walnuts, chopped 2 T soy sauce 2 T red wine
Directions	Sauté the tempeh, onion, celery, and garlic in the oil over medium heat, stirring frequently, until onion is translucent, about 6 minutes. Add mushrooms and continue sautéing until tender, about 5 minutes. Stir in remaining ingredients and cook over low heat until all liquid has been absorbed. Let cool for up to an hour. Place all of the ingredients in blender and process until you see nothing but a smooth brown paste. Spread into bowls, cover, and refrigerate for at least 2 hours. Serve with bread, crackers.

Raw Almond Parmesan

by Julie West  – from onegreenplanet.org

 Almond parmesan has been a great find for me and I think you’ll find it the same for you too. Did you know that almonds are the most alkalizing nut? An alkaline (vs. acidic) system will help keep your system functioning at its peak. Almonds are also balancing, very nourishing, and contain high levels of potassium and vitamin E. In fact, nine almonds contain all the vitamin E you need for the day. Add in some nutritional yeast, garlic powder, a little sea salt and you have yourself a nice healthy topping. And it’s so easy to make too. It will add tons of flavor to your salads, soups, pasta’s and so much more! Sprinkle away…

 

Almond Parmesan
Ingredients

• 1 cup raw almonds (either with skins or without)*
• 2 tablespoons nutritional yeast
• 1 teaspoon garlic powder
• 1/2 teaspoon or so mineral salt

Preparation:

Place all ingredients in food processor and process until your desired consistency. That’s it…it’s ready to sprinkle on soups, pasta’s, salads, pizza, even sandwiches may benefit from a sprinkle or two!

Store in an air tight container in the fridge or pantry, will last up to a couple months if you have it around that long. Will last longer in the fridge.

* Using almonds without the skin will give a lighter color. I use with the skins here but feel free to try without.

Make Oatmeal Breakfast

By Upliftingbooks

By now  we all know the important of adding fiber to our diet.  So let’s adding some oatmeal every morning with me. 

Here I’d like to show you how I make my oatmeal:

1/4 cup oat  ( I like the broken bits of varying sizes type, it’s more creamy texture after cooking)

15 raw almond

1 cup water

 1/2 cup raisin (or  other fruits like banana, blueberry…)

1/2 tsp cinnamon

In the blender, blend almond with water until smooth.  Pour to a small pot then add oat.  Stir and bring to boil.  Lower the heat, continue to cook and stir for few more minutes. Add cinnamon. 

Now it’s ready to serve with raisin. 

Enjoy!

Super Green Soup

By Upliftingbooks

How do you like a cold day with a hot bowl of soup?  Sounds great, right?  I’d like to show you a healthy green soup.  You can use kale, spinach or other green vegetables of your choice, but I like kale the best. This rich green soup is delicately scented with ginger and lemon grass – super food for winter season and it is good for any occasion too.

2 Tbsp oil

1 onion chopped

2 garlic cloves, finely chopped

2 tsp chopped fresh ginger root

½ lb (or more if you like more green) kale leaves

1  lemon grass stalk, finely chopped

4 cups vegetable bouillon ( or 4 cups of water with 2 Tbsp raw sugar)

1 ½ cups potatoes, chopped

salt and pepper to your taste

1. Heat the oil in a large pan. Add the onion, garlic, and ginger and cook over low heat, stirring occasionally, for 3-4 minutes until softened.
2. Add kale and lemon grass to the pan, stirring until the kale is wilted. Add the bouillon and potatoes to the pan and bring to a boil. Lower the heat, cover and simmer for about 10 minutes.
3. Remove the pan from the heat and let cool slightly. Then tip the soup into a blender or food processor and process until completely smooth.
4. Return the soup to the pan then adjust the seasoning to taste with salt and pepper. Heat to  boil again.

Raw Mini Chocolate Cream Cake

Prep-time: about 10 minutes.  Makes 12  mini cheesecakes or one large 8 or 9 inch cake.

I found this recipe from www.onegreenplanet.org.

I think you’ll it like I do.

Ingredients:

Pecan chocolate crust:

• 1 cup pecan meal (just ground up pecans, can use any nut meal of liking)
• 3-4 medjool dates (or 2-3 tbsp maple syrup)
• 1/2 cup cacao powder
• pinch sea salt
• 1 teaspoon vanilla

Preparation:

1. Place all ingredients into a food processor  and pulse till combined. you want the crust to slightly stick together.
2. Grab your mini cheesecake pan and scoop your pecan chocolate crust into your pan. press down with fingers to firmly place the crust into pan.
3. Set aside as you make your filling.

Chocolate filling:

• 2 cups cashew, pieces (soak for 1 hr)
• 1/2 cup coconut oil, liquid
• 1/2 cup maple syrup ( or may use agave nectar)
• 1/2 cup water
• 2 teaspoons vanilla
• 3/4 cup raw cacao powder (or cocoa powder)

Preparation:

1. Soak cashews for about  1 hour then rinse well. place cashews into blender with maple syrup, vanilla, and water. blend for a little bit to get it creamy.
2. Next add in your cacao powder and coconut oil. blend till creamy. you may have to scrape down the sides a few times. just keep blending till it is nice and smooth.
3. **we like our chocolate cream cake on the rich chocolate not too sweet side, you may add in a little bit more sweetness if desired
4. Once chocolate filling is blended begin scooping your filling into your mini cheesecake pans. fill them to the top. set the chocolate cream cakes into your freezer to set for a few hours before removing from pan.  you may enjoy this chocolate dessert as is or you may add on more chocolate and pecans. why not, right?

Optional toppings:

• crushed pecans
• chocolate sauce

Enjoy!

How to Make Energy Drink – Beans!

by Upliftingbooks

We all know beans are one of the best sources of protein.  But if you don’t want to eat beans  all the time, then you can drink it like drinking milk!  I know it sounds strange.

My mom is vegan  and she drinks bean milk every day.  She is now 72 and stronger than all my sisters.  Here, I’d like to show you how my mom makes her bean milk.

1/2 cup soy beans

1/2 cup mung beans (or green beans)

1/2 cup red beans

1/2 cup black beans

1 piece ginger – about 1″

Soak all beans  overnight.   Rinse well then add water to cook until they are very soft with ginger. (Soy beans take longer time than other beans.)   Because some beans have cool energy,  so it is good to add ginger or cinnamon in it (especially in winter time).

You can use presser cooker to  shorten the cooking time.  After beans and ginger have cooked, let them cool down then put them in the blender and blend until very smooth.  Depending on how you like, you can add more or less water.  I like to make it more liquid, like real milk.  This can keep in refrigerator  for 3-4 days. If you want to keep it longer, then you need to boil it again.   You can drink this milk with raw sugar or maple syrup, or by itself if you limit your sugar intake.

You can use 2 cups of soy beans  only,  if you don’t like the taste of combination beans.

Now, if you have low energy like I had before, you should eat or drink more beans.  My  energy improved a lot after I listened to my mom’s advice- “drink more bean milk.”

Vegan Pumpkin Pie – Easy to make and very delicious

1lb silken tofu

16 oz can pumpkin pure

1tsp ground cinnamon

¼ tsp ground nutmeg

¼ tsp ground cloves

½ tsp ground ginger

½ tsp salt

1 tsp vanilla extract

¾ cup light brown sugar

1/3 cup vegetable oil

1 unbaked 9- inch deep pie crust

Preheat oven to 350 degrees.

Combine all ingredients except pie crust in food processor or blender. Process until smooth, about 3 min.

Poor filing into crust. Bake for 1 hr. Let cool (preferably overnight in refrigerator). Makes 8 to 10 slices.

 

Happy Thanksgiving!

 

For more delicious vegan Thanksgiving recipes go to:

http://www.vegkitchen.com/tips/vegetarian-thanksgiving

http://www.huffingtonpost.com/2012/11/06/vegan-thanksgiving-recipes

http://www.101cookbooks.com/archives/vegan-thanksgiving-recipes