Keys to Making a Vegetarian/Vegan Happy:
Simplicity – cook all vegetables vegan style using herbs, garlic, salt, pepper and other seasonings instead of butter, milk, eggs or cheese
Choices – we all have our own preferences. The more you can customize and control what you eat, the easier it will be to find something you like. Think “Make Your Own _______” lines for stir-fries, pasta, etc. just like you do for sandwiches.
Certainty – we don’t want to be unsure if what we are eating is vegan/vegetarian or not. We need to know! Let’s get a good labeling system in place (for local and organic foods too)!
Sushi & Japanese Appetizers
Kappa Roll – cucumber
Inari Tofu Roll – sweet (organic) tofu
Tempura Sushi Rolls – carrot, eggplant, zucchini, sweet potato, asparagus, onion
Mixed Vegetable Rolls – carrot, avocado, cucumber, bell peppers, daikon radish (mix veggies in one roll or use single veggie and mix rolls)
Teriyaki Rolls – roasted eggplant or zucchini with Teriyaki on top
Fried Garlic Maki
Wakame Seaweed Salad Rolls (the salad’s great alone, too)
Brown Rice for sushi and stir-fry bowls
Edamame – organic boiled soybeans (serve in shells with sea salt or pre-shelled for salad bar line)
Stir-fry Ingredients (mix & match)
Eggplant
Organic Tofu
Squash
Zucchini
Carrots
Organic shelled soybeans
Green beans
Broccoli
Kale
Garlic
Baby Corn
Water Chestnuts
Mung Bean Sprouts
Onions
Mushrooms
Asparagus
Peppers
Peanuts
Sandwiches
Roasted Eggplant and Sun-dried Tomatoes on organic mixed greens
Peanut Butter (or soy simulation), Banana, and Honey
Caprese – tomato, mozzarella (no animal rennet), organic mixed greens, pesto, fresh basil
Fried Green Tomato – fried green tomatoes, goat cheese (no animal rennet), organic mixed greens, options: avocado, corn relish, red onions
Curry Tofu sandwich – organic mixed greens, organic tofu cut and stir-fried with safflower oil, garlic, salt, green curry powder and a touch of paprika, sprouts, and vegan Thai Basil Curry sauce (I use WorldFoods)
Other Toppings
Sprouts
Seasoned, grilled organic tofu
Cucumbers
Shredded Carrots
Avocado
Grilled Squash and Zucchini
Cheeses (make sure there’s no animal rennet or it’s not vegetarian)
Goat cheese
Feta
Mozzarella
Soy (Soya Kaas cheddar + garlic powder = great for grilled cheese)
Organic, raw milk cheeses
Pizza
Whole Wheat and/or Honey Wheat Crust
Veggie Toppings
Grilled Eggplant
Broccoli
Sun-dried Tomatoes
Basil
Pineapple
Onions
Artichokes
Mushrooms
Fresh Tomatoes
Bell Peppers
Olives
Garlic
Sauces
Olive Oil and Garlic
Tomato Sauce
Pesto
Cheeses (optional, no animal rennet)
Mozzarella
Feta
Goat Cheese
Soy Cheese (Soya Kaas melts very nicely, buy organic)
Parmesan
Combo Ideas
Margarita – mozzarella, basil, fresh tomato
Pineapple and Goat Cheese
Broccoli, Sun-dried Tomatoes, Garlic and Feta
Grilled Eggplant, Onions, and Goat Cheese
Peppers, Mushrooms, Onions and organic soy mozzarella
Veggie combo without any cheese!
Salad Bar
Shelled organic soybeans
Cooked organic tofu (stir-fried or scrambled w/tamari works well and you can season it (curry, jerk, blackened, garlic & herbs) or not)
Tabouleh – bulgur wheat, parsley, onions, garlic, olive oil, tomatoes, cucumbers, mint and lemon juice
Hummus
Local produce
Pasta
Whole wheat, organic pasta!
Add veggies to the sauce or make pasta salad:
Fresh or sun-dried tomatoes
Carrots
Broccoli
Eggplant
Squash and Zucchini
Artichokes
Spinach
Asparagus
Add cooked organic tofu!
different textures
Make vegan lasagna with veggies and soy ricotta (below) and soy mozzarella
Websites
http://www.veganchef.com/
http://vegweb.com/index.php?action=recipecategories
Recipes
UC Berkeley's Vegan Fettuccini with Sun Dried Tomatoes
Water 9 gals, 2 quarts
Fettuccini noodles 8 lb, 11 oz
Red onion, 2 lb, 2 oz julienned
Fresh whole garlic, 1/3 cup, 1 tbl, 3/4 tsp peeled
Artichoke hearts, 1 lb, 1 oz canned
Sun dried tomatoes 6 oz
Olive oil 3/4 cup, 1 tbl
Water 2 quarts, 2/3 cup
Salt 2 tsp
White black pepper 1 1/2 tsp
Directions:
1. Bring water to boil.
2. Add fettuccini and cook until al dente, about 10 minutes.
3. Drain and rinse with hot water.
4. Chop onions in 1/4" pieces.
5. Mince chilled garlic.
6. Drain artichokes.
7. Finely chop sun dried tomatoes.
8. Heat oil in kettle.
9. Add garlic and sauté until soft.
10. Add red onions and sauté until soft.
11. Add artichoke hearts and tomatoes. Cook 2 to 3 minutes.
12. Add water (2 quarts, 2/3 cups) and simmer until liquid is reduced by 3/4.
13. Add salt and pepper.
14. Add pasta and heat to 155 F, tossing until ingredients are blended.
Tofu Basil Ricotta
Ingredients
1 pound firm organic tofu, pressed
2 tsp lemon juice
2 tsp olive oil
1 clove garlic, minced
1/4 tsp salt
1/4 cup nutritional yeast flakes
handful fresh basil leaves, chopped fine (ten leaves or so)
dash fresh black pepper
Directions
In a large bowl, mush the tofu up with your hands (a whisk might also be helpful), till it's crumbly.
Add lemon juice, garlic, salt and pepper and basil. Mush with hands again, this time you want it to get very mushy so squeeze through your fingers and mush until it reaches the consistency of ricotta cheese. May take 2-5 minutes.
Add olive oil, stir with fork. Add nutritional yeast and combine all ingredients well. Use a fork now, because the oil will make it sticky. Cover and refrigerate until ready to use.
Vegan Macaroni and “Cheese”
Ingredients
1 1/2 cups plain organic soymilk
1 cup water
1/3 cup tamari or soy sauce
1 1/2 cups nutritional yeast
1 tablespoon paprika
1 tablespoon garlic powder
1 tablespoon salt
3 ounces firm organic tofu
1 cup canola oil
1 1/2 lbs macaroni noodles
2 teaspoons mustard (optional)
Directions
1. Preheat oven to 350°F.
2. Boil water in a big pot for the pasta.
3. All of the ingredients sans pasta can easily go in a blender (liquid and powdered) -- this is by far the easiest way.
4. Once pasta is cooked, drain and put it in the baking pan pour the cheese sauce over the pasta.
5. Bake until the top of the pasta looks slightly browned and crispy about 15 minutes.
Lentil & Bulgur Pilaf with Green & Yellow Squash
| From EatingWell Magazine March/April 1997 , Fall 2004 -- Subscribe Now! | |
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NUTRITION PROFILE:
Low Calorie | High Fiber | Low Sodium | Low Cholesterol | Low Sat Fat | High Potassium | Heart Healthy Based on a traditional Lebanese Lenten dish, this recipe makes a terrific meatless meal. Serve with warm whole-wheat flatbread or pita and a dollop of tangy plain yogurt. Makes 6 servings, 1 cup each ACTIVE TIME: 30 minutes TOTAL TIME: 45 minutes EASE OF PREPARATION: Easy
4 1/2 cups reduced-sodium vegetable broth
1. Combine broth, lentils, onion, bay leaf, salt, allspice and pepper in a 3-quart saucepan. Bring to a boil over medium heat. Reduce heat to low, cover, and cook for 20 minutes. Add bulgur and cook until the lentils and bulgur are tender and the liquid is absorbed, 15 to 20 minutes more. Remove the pilaf from the heat, discard the bay leaf and stir in lemon juice.
NUTRITION INFORMATION: Per serving: 259 calories; 4 g fat (1 g sat, 2 g mono); 3 mg cholesterol; 42 g carbohydrate; 17 g protein; 17 g fiber; 189 mg sodium. TIP: Ingredient Note: Fiber-rich bulgur is made from whole-wheat kernels that are precooked, dried and cracked. You can find it in natural-foods stores and many supermarkets.
Zucchini Appetizer ½ cup
vegetable oil
Honey Cake Combine the fruits and nuts; sprinkle with 2 Tablespoons of the flour and mix well. Sift the remaining flour with the baking soda, baking powder and salt. Cream the butter with the sugar. Add the egg yolks, one at a time, and beat well after each addition. Stir in the lukewarm honey. Add the flour mixture and coffee alternately and mix well. Mix in the fruit-nut mixture. Beat the egg whites until stiff and fold into the batter. Line a baking pan with brown paper and grease it. Spoon batter into pan. Bake in a slow oven (300°) for about 1-½ hours or until done. Allow to stand for a few days before serving.
Penne with Vegetables Rinse chunks and pat dry with paper towels. Heat half of oil in large skillet over high heat. Add eggplant and stir fry until browned, 3 to 5 minutes. Transfer with slotted spoon to a bowl. Put squash slices into pan and stir fry until browned, about 3 minutes, adding more oil if necessary. Transfer to bowl with eggplant. Add red pepper slices to pan, stir fry until limp, transfer to bowl. Heat 1 tablespoon more oil in pan, add onions and stir fry until lightly brown, about 2 minutes. Return eggplant, squash, pepper to the pan and add tomatoes and garlicup Add pepper. Reduce heat to low, cover and cook until tender, stirring occasionally, 10 to 15 minutes. While vegetable sauce is cooking, cook pasta according to package directions. When cooked, drain and rinse with hot water and drain thoroughly. Transfer pasta to pan and mix with vegetables. (Note) Some of the oil can be replaced with cocktail sherry, mixing it with a couple tablespoons of oil. Also, the garlic can be mixed into the oil/wine mixture so vegetables will pick up the garlic flavor.
Steamed Fresh Vegetables and Tofu with Soba Noodles Boil the noodles and drain. Add ½ cup of the sauce and mix well. Serve the vegetables over the noodles and ladle on additional sauce. Stir Fry Vegetables Spray oil 1 small onion, minced 1 garlic clove, minced 1 teaspoon ginger root, minced 1 c, carrots, sliced 1 cup celery, sliced 1 cup broccoli florets, sliced 1/4 cup water chestnuts, sliced 2 green onions in 2" pieces 1 cup bean sprouts 2 tablespoon soy sauce Spray a heavy skillet and heat. Sauté onion, garlic and ginger for a few minutes. Add carrots, celery and broccoli, then mix. Add 3 tablespoons of water, cover and cook 2-3 minutes. Add water chestnuts and green onions. Cook another minute or so. Add bean sprouts and soy sauce. Stir and heat until heated through. Serve over brown rice.
Stuffed Bell Peppers Steam until tender-crisp. Combine all remaining ingredients except the tomato sauce and then spoon into the peppers. Pour the tomato sauce over them and bake at 350° until heated through.
Stuffed Manicotti Rinse in cold water and set aside, being careful not to let the manicotti touch and stick together. In a large bowl, mix the tofu, oregano, thyme, basil, garlic, parsley and white pepper and salt. Mix together and stuff the manicotti with the mixture. Arrange in a baking dish, pour the sauce over all, and bake for about 30 minutes. Garnish and serve.
Sweet and Sour Vegetables with Tofu Soak the mushrooms in sherry for 10 minutes. Drain, remove the stems and slice thinly. Reserve the sherry. In a wok, braise the anions in white wine for about 10 minutes until soft. Add the chanterelles and soaked black mushrooms, then cook for about 5 minutes on high heat, stirring as it cooks. Add the red pepper and carrots, cover and steam for 5 minutes. Add the broccoli, snow peas, cabbage, pineapple and tofu. Cover again, and steam for 2 minutes more. Toss with one cup of the sauce and the sesame seeds. Salt to taste and serve over organic brown rice.
Trinity's String Beans Remove from heat and add chopped garlicup Leave for 3-4 minutes. Add beans and tomato paste with water. Cook on low to medium heat until done. Season with salt and pepper, basil, parsley, oregano, dill (any or all).
Vegetable Curry Add eggplant and pepper. Cover and cook 5-8 minutes, stirring occasionally. If it becomes too dry, add a little water. Add zucchini, cover and cook another 5 minutes. Add remaining ingredients and cook about 2 more minutes. Serve over rice. Lentil Burgers 2 cup boiling water 1/2 cup brown rice 2 slices whole-wheat bread, toasted and broken into crumbs 2 onions, chopped 1/2 cup lentils garlic powder salt 1-6 oz. can mushrooms 1 egg Cook lentils and rice together in 2 cups boiling water. Simmer in tightly covered pot until lentils are tender and water is absorbed. While lentils and rice are simmering, sauté onions gently over a low flame in corn oil. Combine lentils, rice, and toast with onion, mushrooms, egg, garlic powder and salt. Form into patties and brown in oil. Note: Egg can be eliminated and mixture can be served in a bowl without forming into patties and browning in oil.
Lebanese Parsley Salad Wash and soak wheat 10 minutes. Drain and squeeze water from wheat. Add to vegetables. Add lemon juice, oil, salt and pepper and mix well. (very similar to Tabouleh) Basic Vegan Cream Sauce Margarine or oil: 1 Tbsp. (thin or medium) 2 Tbsp. (thick) Thickening agent (use only one): Corn starch 1 Tbsp. 2 Tbsp. 3 Tbsp. Arrowroot flour 2 tsp. 1-1/2 Tbsp. 2 Tbsp. Rice flour 2 tsp. 1-1/2 Tbsp. 2 Tbsp. Salt 1/4 tsp. 1/4 tsp. 1/2 tsp. Soy milk 1 cup 1 cup 1 cup Blend margarine or oil, one of the thickening agents, and salt. Then add soy milk and water. Cook over low heat, stirring constantly, until thick and thoroughly cooked. Use thin cream sauce for soups, medium for scalloped or creamed dishes, and thick for croquettes. Chinese Style Bean Sauce with Tofu 2 Tbsp. vegetable oil 1 tsp. grated ginger root 1 tsp. minced garlic 2 small red chili peppers, minced 5 mushrooms, thinly sliced 3 green onions, sliced 16 oz tofu, cubed 2 Tbsp. red miso, mixed with 1/2 cup water 1 Tbsp. soy sauce 1 Tbsp. honey (local) 1 Tbsp. tahini 1/2 tsp. vinegar 1 tsp. cornstarch dissolved in 2 Tbsp. water Heat oil in wok. Add ginger, garlic and red pepper. Saute for 3 minutes. Add mushrooms and white portion of green onions. Saute for 3 minutes. Add green onion tops and tofu and saute for 1 minute. Combine miso, soy sauce, honey, tahini and vinegar. Mix well. Stir into saute mixture and simmer for 1 minute. Stir in dissolved cornstarch and simmer 30 seconds or until thick. Serve over (brown) rice. Rice Dream Bechamel Sauce 4 Tbsp. butter, ghee, or olive oil 1 small yellow onion, finely chopped 1 clove garlic, minced 6 Tbsp. whole wheat or brown rice flour Optional splash of white wine or lemon 1 cup Original Rice Dream 1/2 cup water or vegetable stock Pinch dried dill 1/2 tsp. sea salt Pinch white pepper In a heavy saucepan, over a low flame, saute onions and garlic in butter/oil until soft and translucent. Sprinkle in flour and stir frequently for 5 minutes. Slowly add Rice Dream, water/stock and seasonings. Whisk until well blended. Increase heat and allow the mixture to come briefly to a boil. Reduce heat to low and simmer for 5 minutes, stirring often. Taste, adjust seasonings and/or sauce thickness by adding more water or flour in small increments. Serve immediately or allow to cool and refrigerate for later use. Yield: 2 cups. Variations: For a different texture, add a small amount of chopped chives, scallions, roasted peppers, 1 Tbsp. of capers or a touch of toasted sesame oil. Rice Dream Cream Sauce 2 Tbsp. canola oil 5 Tbsp. unbleached flour 1 cup water or vegetable stock 1 cup Original Rice Dream 1/2 tsp. sea salt Pinch white pepper In a small saucepan, heat oil over medium heat. Add flour and gently stir for a few minutes. Bring water or stock to a boil and slowly pour into flour/oil mixture; whisk vigorously. Blend in Rice Dream, salt and pepper. Reduce flame to low or place a heat diffuser under the pan. Cover and simmer for 10-15 minutes. Adjust seasonings to taste. Sauce will thicken as it cools and is best served immediately. Yield: 2 -1/2 cups. Variations: For Indian cuisine, add 1 tsp. curry powder; for an Italian flair, add 1/4 tsp. each of powdered garlic, dried basil, and oregano.
Lentil Soup Cook about 40 minutes or until lentils are tender. Add vinegar according to your taste.
Curried Parsnip Latkes Lightly oil two baking sheets. Grate parsnips and toss together with flour, spices, salt and pepper. Add egg and 1 tsp. oil. Mix. Drop by rounded Tablespoons onto baking sheets. Bake about 10 minutes. Turn over and bake about another 5 minutes.
Curried Sweet Potatoes Add salt and boil, then simmer for about 8-12 minutes. Drain well. Meanwhile, combine apricots and raisins in a small bowl and pour over them 1 cup of boiling water. Let sit about 10 minutes. In a large, deep skillet, cook the onions in oil. Add curry powder and cook about 2 more minutes, until the smell changes. Add cooked sweet potatoes, apricots, raisins, and liquid from the fruits. Season with salt and pepper. Heat stirring gently, until heated through.
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