Seaweed for Iodine

We require iodine to remain healthy. Vegans do not eat eggs, fish or cheese which contain iodine, therefore we need to look for foods that do. Iodized salt contains iodine, but many of us have cut down on salt or we are using salt that is not iodized, we need to find other sources. Thankfully that is quite easy as most seaweed (sea vegetables) contain enough iodine to satisfy our iodine requirements easily. 

Internally iodine is mainly stored in the thyroid where it is necessary for the formation of the thyroid hormones. These hormones control the body's temperature, cell production, nerve and muscle function, metabolism, protein synthesis and the health of hair, teeth and skin. Low intake can cause many problems including lethargy, depression, tingling or numbness in hands and feet, weight gain, hair loss, dry skin and in more extreme cases a goitre (enlarged thyroid gland).

Many may remember having iodine tincture, dabbed on our cuts and abrasions, when we were children. It is still one of the finest items for our first aid boxes being an excellent antibiotic as it kills 90% of bacteria, fungi, viruses, yeasts and molds on the skin. Internally, if our body has sufficient iodine it will help to fight many infections.

There are hundreds of seaweeds but the majority of us are only able to get the dried version from health shops or the better supermarkets. Some of the most common seaweeds are Kelp, kombu, wakame, arame, nori and dulse. Seaweed is also high in calcium, iron, vitamin A, niacin, protein and fiber. 

Kombu is a wide , thick dark green seaweed with a strong flavour and is sold fresh, frozen, in powdered form, pickled and as dried strips. It is popular as the main ingredient in a Japanese soup stock called Dashi and can be cooked in grain and vegetable dishes. It is a natural tenderizer for beans and makes them more digestible. It has an excellent iodine content.

Wakame is a long thin seaweed and turns bright green after soaking and it has a sweeter flavour than kombu. Fresh it is eaten in salads and vegetable dishes and dried it is used in miso soup. Note that dried wakame expands to seven times its original size when soaked and that it has contains fucoxanthin, that is said to reduce fat storage and help burn fatty tissue.

Arame is a large brown seaweed that becomes thin and black when dried. It is sweet and mild and perfect for those who are not used to seaweed. It is used in salads, soups and grain dishes.

Nori is thin sheets of red dried seaweed, heated over a flame it turns dark green. It is used to wrap around sushi, as a condiment. 

Dulse is a red seaweed with a tangy flavour. It is used in soups and baked dishes. Also used as a condiment and snack.

Kelp, also known as bladderwack is sold in powdered form and can be used as a salt substitute or natural tenderizer for beans which makes them more digestible. 

If you find you do not like eating seeweed or even using it as a condiment, it is also available in capsule/tablet form from your local health shop. Note that some foods stop proper absorption of iodine and those are soy, flax seeds, and raw cruciferous vegetables (broccoli, Brussels sprouts, cauliflower, and cabbage). Therefore eat them at separate times to a seaweed dish or taking the capsules/tablets.

Store dried seaweed in airtight containers in a cool, dark place. They have a long shelf life. When soaking add some sea salt to the water. Use the soaking water in cooking as it contains many nutrients from the seaweed.

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Vegan Dashi (basic Japanese soup stock)

By Hiroko Kato  From the Vegetarian Resource Group 

The Japanese usually make dashi with kombu and shaved dried bonito fish, or small dried fish, this Zen Buddhist style soup is satisfying enough and Vegan. Keeping dashi in the refrigerator or freezer, to use anytime you want.

5 cups water

5 pieces kombu 1"/2cms long each and cut in thirds crosswise  

5 dried shiitake mushrooms, cleaned and rinsed

Clean kombu with a slightly damp cloth. Place water in a saucepan. Soak the kombu and shiitake mushrooms in the water until tender (+/-3hrs). Heat the water over high heat and reduce heat once it boils. Remove kombu just below boiling point. After around five minutes, remove saucepan from the heat. The boiling time depends on the size of shiitake mushrooms and the soaking time. Remove the shiitake mushrooms from the water, and save them for use in other recipes. Notes: You can make dried shiitake mushrooms by drying raw shiitake mushrooms in the sun for a couple of days.

Norimaki Sushi Rolls

By Simon Rimmer From B.B.C. Food 

Many people think 'sushi' means raw fish, but it actually means vinegared rice. 

        

150g/5oz sushi rice, rinsed thoroughly and drained

225ml/8fl oz water

25g/1oz sugar

50ml/2fl oz rice wine vinegar

4 sheets dried nori (roasted and rolled seaweed)

wasabi paste

cucumber, peeled, de-seeded and cut into batons

red pepper, de-seeded and cut into batons

salt

soy sauce and pickled red ginger, to serve

For the dipping sauce

100ml/3fl oz rice vinegar

75g/3oz sugar

1 small red chilli, finely chopped

Put the rice in a pan with the water and bring to the boil. Cover and simmer for five minutes, then take off the heat, leave covered and allow to cool.When the rice is cool, put it in a bowl, season and add the sugar and vinegar. Mix well.Lay out the nori sheets and spread a little wasabi on each. Put a line,about 2.5cm/1in wide, of rice a little way in from the bottom edge.  Press some cucumber and pepper into the rice. Top with more rice and roll the nori sheets up tightly. Chill for 30 minutes, then cut into 4cm/1in long pieces. Cut off and discard the uneven ends. Make a dipping sauce by heating the vinegar, sugar and chilli until the sugar dissolves.Serve the sushi rolls with the dipping sauce, extra wasabi paste, soy sauce and pickled red ginger. Serves 6

Thrifty Black Beans

Black beans, also known as turtle beans, are generally available both dried and canned. Like most common beans they are said to have originated in South America and Central America, becoming a main part of the diet of the Indians in those areas. Today black beans are a main ingredient in Mexican, Cuban and Brazilian menus.

They are very nutritious, health giving and economical. Black beans contain an excellent amount of molybdenum, very good amounts of folate, dietary fibre, manganese, and tryptophan, and good amounts of thiamin, phosphorus,magnesium and iron. A cup of cooked black beans contains 15 grams of protein and is only around 230 calories, an excellent protein meal for Vegans.

The beans have excellent health benefits. They have a low glycemic index which will stabilize blood sugar levels and provide energy. The fibre will reduce cholesterol and prevent constipation. Black beans contain the most antioxidents out of all the types of beans and contain far more per weight than oranges. The iron in the beans will help boost the hemoglobin in the blood especially if they are eaten with vitamin C, like a glass of fresh juice or a freshly sliced tomato salad for example.

When purchasing ready made meals and delicatessen salads, note that many contain sulphites. The molybdenum content in black beans is an aid in detoxifying these sulphites. So adding black bean soup or salad, when purchasing deli food, will be a plus to those who are allergic to sulphites.

Note: Beans contain purines which break down into uric acid. Therefore those with gout or those who sufffer from kidney stones should not eat them in excess. For those that find beans bloat, why not try Vegan digestive enzymes? 

When purchasing dried black beans check that there is no insect damage or mould. The dry beans should be stored in an airtight container in a cool, dry, dark area. They can be stored for up to a year. Canned black beans are also very nutritious but check there that they do not contain additives. Always buy organic beans where possible. 

There are many ways to serve black beans. Some you will find below. Enjoy! 

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Black Bean and Mango Salad 

By Jolinda Hackett of Vegetarian at About.com  

1 15oz / 425gm can black beans, drained and rinsed

2 cups mango, diced

1 cup sweet red bell pepper, diced

6 green/Spring onions, thinly sliced

1/4 cup cilantro (coriander) leaves, chopped

1/4 cup fresh lime juice

1 tbsp. olive oil

1 seeded Jalapeno pepper, minced or hot sauce to taste

Salt to taste

Combine all ingredients, including beans in bowl. Toss and serve.

Easy Black Bean Soup 

From The Cat-Tea Corner™ Recipe Collection (great site to visit if you are Vegan, love cats and/or love tea).

1 onion, chopped

oil for sautéeing

2 garlic cloves, scored

1 cup water

1 can 15oz / 425gm black beans, not drained

1 can 14oz / 397gm diced tomatoes, not drained (plain or seasoned)

1/3 cup white rice (optionally basmati)

salt and ground cayenne pepper to taste

2 cups strong prepared Lapsang Souchong tea (use twice as much tea leaf as usual)

Sauté the onion in the oil in a 2 quart/ 1 litre pot. When it's soft and slightly browned, drop in the garlic and sauté about a minute longer. Pour in the water, beans with liquid, tomatoes with liquid, and the rice. Bring to a boil, then lower the heat and cover. Let it simmer for about 1/2 hour, until the rice is nice and soft. (While it's cooking, make and eat some salad; try lettuce, roasted red peppers, and olives.) Once the soup is finished cooking, season it with salt and cayenne. Stir in the tea. Then pour the soup into a blender -- including the garlic cloves -- and blend until pureed but you can still see flecks of black bean. (We had to do this in two batches to not overload the blender.) Dee-lish with some crusty bread. About 4 servings.

Black Bean Dip with Veggies

From that wonderful website All-Creatures .org

2 cups black beans, cooked or canned

1 tsp. garlic powder

1 tsp. chili powder

1 tsp. cumin, powdered

2 tbsp. lemon juice

1/4 tsp. red pepper powder (optional)

Place all the ingredients in a blender and run at "high" until smooth.  It may be necessary to stop the blender from time to time, and mix the ingredients with a spoon or spatula to ensure that all the ingredients are thoroughly and uniformly mixed.  (The amount of seasoning is often subjective; so, we suggest you taste a little and add additional seasoning if necessary.)  When finished, scoop out the bean dip into a bowl and place it in the center of a large platter.  Cut the veggies into 2" / 4cm lengths and split as necessary to keep bite sized.  We suggest broccoli florets, carrots, cauliflower florets, celery, cucumbers, green and red bell peppers, scallions, etc.  Arrange the veggies around the dip on the platter in two piles for each variety of veggie, so that they are opposite each other.  This way everyone sitting around the table can reach some of each.  Enjoy!

Finger Lickin' Black Beans

From Spark People submitted by IAMTHEAMYGDALA 

1 15oz / 425gm can black beans

1 14oz / 397gm can reduced salt sweet corn 

1 onion

1 red bell pepper

1 tbsp. olive oil

1/4 cup apple cider vinegar

1/4 cup water

1 tsp. cumin

1 tsp. cayenne pepper

1 tbsp. fresh cilantro (coriander) chopped

+/-2 cloves of garlic 

Sautee onion and red pepper in olive oil. When almost done, add garlic and sautee until cooked. Add can of black beans, corn, water, vinegar, cilantro, cumin, and cayenne pepper. Bring to a boil and then reduce to a simmer. When mixture has reduced somewhat (usually 15 to 20 minutes) dinner is served! Servings: 4

Black Bean Brownies

From ireallylikefood                      

These brownies taste just as good, if not better, than the real thing. It's super easy.

15 oz / 425gm. can black beans, drained and rinsed

2 whole bananas

1/3 cup agave nectar 

1/4 cup cocoa powder

1 tbsp. cinnamon

1 tsp. vanilla extract

1/4 cup raw sugar (optional)

1/4 cup instant oats (NOT rolled oats)

Preheat oven to 350F/177C. Grease an "8x8" / 20cm x20cm pan and set aside. Combine all ingredients, except oats, in a food processor blender and blend until smooth. Stir in oats and pour batter into pan. Bake approximately 30 minutes or until toothpick inserted comes out clean. Allow to cool before slicing. You will be SO suprised to see how good these taste! 

I Love Onions

Image via Wikipedia

I cannot imagine my kitchen without onions in some form or another. Onions, like garlic and leeks, are members of the Allium family. Today I will discuss the common onion which can be found in our supermarkets every day of the year. If the organic ones are available or you have grown them yourself, all the better.

For thousands of years, right back to the Bronze Age, onions have been grown in Asia and the Eastern Mediterranean countries. Ancient cultures used them as a currency, for strength, as an aphrodisiac and in some as part of religious ceremonies. Generally in history up until today they have been reconised for their great medicinal powers and culinary flavour.

Nutritionally onions are a very good source of vitamin B6 (pyridoxine), vitamin C, dietary fibre, chromium, a good source of manganese, potassium, phosphorus, copper, tryptophan and the trace element molybdenum. Plus they also contain powerful sulphur compounds and flavournoids like quercetin, a potent antioxidant, with all their added healthy benefits.

Studies show that regular consumption of onions and other members of the allium family, assists in the lowering of blood pressure and cholesterol levels, improving glucose tolerance, assists in the maintenance of good gastrointestinal, ovarian, breats and prostate health. Also, Vegans take note, onions are excellent for bone health (Journal of Agricultural and Food Chemistry). Onions also assists people with arthritis as their anti-inflammatory properties are said to reduce the severity of pain and swelling. For the same reason they are helpful with respiratory problems and colds.

When purchasing onions make sure their outer skins are dry and unpunctured. They should be very firm. If the tops are still attached they should be fresh looking. Store at room temperature, away from bright light, in a well ventilated area. Once cut store in the refrigerator. Both useful in salads and cooked foods. If you have excess onions they can be pickled, dehydrated, frozen, or even made into onion marmelade, all ways they remain tasty.

If eating for health reasons the best onions are the stronger tasting, more pungent ones eaten raw but as there are so many ways to have them, if eaten daily, whether cooked or raw you should easily reap their benefits. If eating for pure enjoyment note that when cooked at low temperatures, they become more sweet the longer they are cooked. After chopping, roll fresh leaves of parsley between your hands and it will remove the smell. If you have problems with chooping tham by hand, buy one of those little onion choppers that are so inexpensive these days.....forget about cutting under water or with a slice of bread in your mouth!

The thing is to enjoy onions, whatever way you like to eat them. I know I do.

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Vegan French Onion Soup 

From Low Carb Recipes 

8 cups onions cut in thin half circles

6 cups water

4 fresh garlic bulbs pressed or minced

1/4 cup tamari soy sauce

2 tbsps powdered vegetable broth

2 tsps olive oil

A simple fat free delicious onion soup that was altered to nonfat from the original recipe. In a large non stick skillet saute half the onions until they are a deep brown but not burned. The trick is to cook them until they are well browned and tender yet still have a little firmness. Add a little water at a time to keep onions from sticking. Repeat with remaining onions. In a 3-4 qt / 3 litre pot place all the sauteed onions the garlic and water. Bring to a boil reduce heat and simmer covered about 20 min or until soup broth is quite flavourful. Turn burner to lowest heat. Add tamari and vegetable broth powder. Add a little more water if desired. Optional: Serve hot topped with Vegan cheese and croutons or French bread. Servings: 8

Puy Lentil, Red Onion and Herb Salad

A light but filling side dish that would be great for a barbecue.

Recipe from BBC Good Food by olive magazine 

1 small red onion , halved and finely sliced

2 lemons , juiced

2 tsp golden caster sugar

1 tsp ground cumin

1 garlic clove , crushed

300g Puy lentils (large green lentils)

small bunch coriander , leaves picked

small bunch parsley , leaves picked

Put the onion in a bowl with the lemon juice, sugar, cumin and garlic. Toss and leave to marinate for 10 minutes. Cook the lentils until just tender, rinse and drain. Toss with the onion mix, season well then add the herbs and toss again.

Fresh Red Onion Marmalade

From Waitrose 

1 tbsp oil

3 large red onions, finely chopped

1 tbsp mustard seeds

50g / 2ozs brown sugar

1tbsp sweet chilli sauce

125ml / 1/2cup red wine

75ml / 1/3cup balsamic vinegar

Heat 1 tablespoon oil in a pan, add 3 large, finely sliced red onions and 1 tablespoon mustard seeds and cook for 5 minutes. Add 50g brown sugar, 1 tablespoon sweet chilli sauce and 75ml cold water. Cover and cook for 15 minutes, then add 125ml red wine and 75ml balsamic vinegar. Bring to the boil and simmer for 15-20 minutes until syrupy, then serve.

Raw Food Recipes

Raw Onion Rings at Rawmazing Healthy Raw Onion Rings

Raw Food Recipe for Onion Bread – The Renegade Health Show 

Aromatic Caraway

Caraway was recorded as being cultivated as far back as 1552B.C. in Egypt and is said to be the oldest cultivated spice in Europe. The plant is a member of the parsley family and the part usually used is the fruit, which is dried and sold as caraway seed, or distilled to extract the 3% to 7% essential oil it contains. In areas where the caraway plant is grown the young leaves are often added to salads, the older leaves cooked like spinach and the roots are boiled and eaten like any other root vegetable.

Although caraway is mainly used for it's wonderful flavouring it also has healing properties. The fruit contains a hydrocarbon, carvene and an oxygenated oil, carvol. It also contains the minerals magnesium, phosphorous, potassium, zinc, copper, manganese, calcium, and iron. Chewing caraway seeds or massaging the affected area with diluted caraway oil can relieve indigestion, expel flatulence, ease IBS colon discomfit and menstral cramps. A few drops of the oil in warm water, when gargled, will ease a sore throat. Plus, since ancient times midwives have found caraway useful to stimulate breast milk in nursing mothers and for easing colic in babies.

Many German and Northern European dishes contain caraway. The seeds are sprinkled in and on bread, muffins and scones, added to potato salad, sauerkraut, lentil soup and to many sweet and savoury apple dishes. Many people, at some stage in their lives, had Caraway Comfits which are caraway seeds encrusted in white sugar. The Russians and the Germans even make a liqueur called Kummel from caraway. If you haven't tried caraway before, sprinkle a few seeds the next time you make a potato or cabbage dish and see if you like it's unique spicy flavour.!

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Beet, Cabbage, and Carrot Slaw with Caraway Seeds
From Whole Living

1 tsp caraway seeds
2 tbsps freshly squeezed lemon juice
1 tbsp white or yellow miso paste
1 small shallot, halved lengthwise and thinly sliced into half-moons
2 tbsps extra-virgin olive oil
freshly ground pepper
2 1/2 cups julienned or grated beets (about 2)
2 cups finely shredded red cabbage (1/4 medium)
1 1/2 cups julienned or grated carrots (about 3)

Make dressing: In a small bowl, combine caraway, lemon juice, miso, and shallot. Slowly whisk in oil until emulsified. Season with pepper. Set aside. In a large bowl, combine beets, cabbage, and carrots. Drizzle dressing over vegetables, and toss until combined. Serve chilled or at room temp. Serves 6.


Hungarian Vegan Goulash Soup
From VegWeb
Recipe submitted by roseman@hal.com

1 large onion, diced
3 medium potatoes, diced
2 cups diced rutabaga (or turnip)
1 roasted red bell pepper, finely minced
1 clove garlic, finely minced
1 1/2 tsps caraway seeds
2 tbsps Hungarian sweet paprika
2 quarts / 2 litres vegetable stock
salt and pepper to taste
2 tbsps corn starch, dissolved in 1/2 cup COLD water
1 tbsp olive oil

Saute the diced onion in the olive oil until translucent. Add the paprika, stir for 1 minute. Add garlic, saute for 2 minutes more. Add this mixture to the vegetable broth. Add the diced potatoes & rutabaga, caraway seeds, salt, and pepper. After simmering for 25 minutes (NOT boiling), add the corn starch mixture to thicken. This recipe is based on my grandmothers which used beef and beef broth. Its absolutely delicious, and on a cold day, I'll eat a large bowl of this with vegan bread for dipping into it. As a variation, one can remove 12oz / 350mls of vegetable broth, and add 12ozs / 350mls of dark vegan beer. Adding 2 diced parsnips is also a nice variation, if one likes them. Serves: 6-8


Caraway Rye Crackers
From RecipeZAAR
By Tina and Dave
You can add different seeds, spices...vary the flours...the options are endless! Source: The Flavor Makers Cook Book, Iara Lewin (BNLImp@aol.com) . Makes 30 crackers

1 cup rye flour
3/4 cup all-purpose flour
2 tsps caraway seeds
1 tsp sugar
3/4 tsp baking soda
1/2 tsp garlic salt
1/4 tsp onion salt
1/3 cup vegetable oil
ice-cold water

Preheat oven 350F / 175C. Mix all the dry ingredients. Add the oil and stir with fork until moistened. Sprinkle the water, a little at a time, stirring until the mixture forms a ball. (For the next step I used a silicon sheet, folded in half ~ Tina). Divide the dough in half and place one half between 2 large sheets waxed paper. Roll the dough until 1/16 inch thick. Remove the top sheet of paper and cut dough into 1- 1/2 inch shapes or rectangles. Repeat with remaining dough. Put the crackers on ungreased baking sheets and prick each cracker 2 or 3 times with a fork. Bake for 10 to 15 minutes, or until crisp and golden brown. Cool and serve with whatever takes your fancy!


Vegan Irish Soda Bread
From About.com Vegetarian Cooking
By Jolinda Hackett
Vegan soda bread is also much lower in fat than a traditional Irish soda bread, which uses buttermilk.

1 1/2 tsp Ener-G Egg Replacer
2 tbsps water
1 cup soy milk
1 tbsp vinegar
3/4 cup whole wheat flour, plus 1 tsp
3/4 cup white flour
1/2 tsp baking powder
1 tbsp baking soda
1 1/2 tbsps vegan margarine
1/2 cup raisins (optional)
1 tbsp caraway seeds (optional)

Preheat oven to 375F / 190C and lightly grease a loaf pan. Whisk together the egg replacer and water until foamy. In a small bowl, combine the soy milk and vinegar. This will serve as the buttermilk replacement for your vegan Irish soda bread. In a separate large bowl, combine 3/4 cup wheat flour, white flour, baking powder, and baking soda. Cut in the vegan margarine and stir to combine. Slowly combine the egg replacer, and soy milk and vinegar with the dry ingredients. Gently toss together the 1 tsp of whole wheat flour with the raisins to coat, and add caraway seeds. Add raisins and caraway seeds to dough, stirring to combine. Pour dough into greased loaf pan and bake for 45 minutes.

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Broad Beans a Protein Source

The broad bean, also known as the fava bean, has been a valuable source of protein for thousands of years. They were found by archaeologists in Iron Age and Bronze Age settlements and it is known that the gladiators of Rome were fed a mixture of broad beans and barley to give them strength for battle.

They contain protein, vitamins A and C, fiber, copper, niacin, potassium, iron and folate. Fresh broad beans contain more of these nutrients than dried. They also contain L-dopa, a chemical the body uses to produce dopamine*. As they contain few amino acids they should always be combined with cereals to make them a whole food.

*Dopamine : A neurotransmitter formed in the brain and essential to the normal functioning of the central nervous system.

Broad beans can be easily grown in any temperate climate. They also enrich the soil with nitrogen wherever they are grown. It is worth while growing your own, as there is nothing like fresh broad beans lightly steamed, as a vegetable or added to salads. If you are unable to grow them, try and purchase organic broad beans, fresh from the farmers markets, as they quickly lose their flavor each day that passes after picking. They can be kept up to a week in in the fridge or can be frozen.

When out of season, dried organic broad beans are available at many health shops and large supermarkets. The fresh beans are also available canned, bottled and frozen in some areas.

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Broad Bean Pate
From the Vegetarian Society

2lb/900g fresh broad beans, shelled
2tsp/10ml ground coriander
2tsp/10ml ground cumin
2tsp/10ml turmeric
2 cloves garlic, crushed
juice of 1 lemon
4tbsp/60ml olive oil
salt and pepper

Cook the beans in boiling water until tender, about 5 minutes. Drain, reserving the liquid. Place the beans and spices in a liquidiser and blend for 30 seconds. Add the lemon juice and garlic, thin the mixture with a little of the reserved liquid, to form a thick purée. Gradually stir in the oil a little at a time, until the desired thickness of pâté is reached. Season to taste and serve with crudités or bread and a sprinkle of turmeric.


Fava Bean Salad with Fresh Sage and Lemon
From Experience Plus. Recipe submitted by Ellen Brinks.
Here's a recipe that features the wonderful taste of fresh sage and makes a delicious picnic or potluck offering, good fare on the hiking trail, or a main-dish at lunch. If you use canned fava
beans, it can be made in minutes.

3 cups dried fava beans (or four 12-14 oz/350g cans, drained and rinsed)
juice of 2 large lemons
1/2 cup olive oil
2 cloves garlic, minced
3 generous tablespoons fresh, chopped sage
salt and fresh ground pepper to taste

If using dried fava beans, rinse and put in a large soup pot. Cover the beans with a few inches of water. Let stand overnight (or use the quick soak method: bring to a rapid boil for 2 minutes, turn off heat, and let soak at least an hour, preferably three or four). When you're ready to cook the beans, drain the soaking water, cover with a few inches of fresh water, and cook until firm yet tender. It should take about two hours. Try not to overcook, or they'll break easily when you mix them with the dressing. If you use canned beans, it's much quicker. Simply drain and rinse the beans. Put the cooked fava beans in a large bowl. Add the olive oil, lemon juice, minced garlic, and fresh sage. Stir gently but thoroughly. Add salt and pepper to taste. For the best flavor, let stand about an hour so the flavors meld. 8 sevings.


Fava Bean Soup Recipe
From BellaOnline by Paula Laurita
As the weather turns cold, warm up with this hearty soup.

1/2lb/250g dried white fava beans
1/4 cup chopped Italian parsley
4 redskin potatoes, quartered
1 small red onion, finely chopped
1 sweet red pepper, diced (save a little for garnish)
1 garlic clove, minced
5 sprigs rosemary (1 for the soup, 4 for garnish)
1 bay leaf
1/4 tsp of fresh thyme, finely chopped
1/2 tsp salt
1/2 tsp fresh ground, black pepper
1 tsp extra-virgin olive oil
3 quarts/3 litres vegetable stock

In a stock pot, soak the beans in the stock for 6-8 hours in the refrigerator. When the beans are soft add the olive oil, 1 sprig of rosemary, thyme, salt, and the bring mixture to a slow simmer. # Cover, but let the pot vent so the beans don't foam up, and simmer about 90 minutes (until the beans are almost tender). Add the remaining ingredients and continue to simmer the beans for another 20-30 minutes, until both potatoes and beans are completely tender. Serve in a wide bowl, garnish with diced red pepper and rosemary. Serves 4.


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Oranges, the Taste of Sunshine

Oranges are one of the most popular fruits Worldwide. They are available all year round, taste wonderful, are very versatile and are less expensive than most fruit.

They originated in Asia thousands of years ago and the Spanish explorers took the seeds to the New World. This led to to Florida and California being the major producers of oranges they are today. Other major producers are Spain, South Africa, Brazil, Mexico, Israel and China.

As most people know, oranges are an excellent source of Vitamin C and dietary fiber. They are also a good source of vitamins A (beta carotene) and B1 (thiamin), folate, calcium and potassium. Oranges contain many phytonutrient compounds as well.

Healthwise, one orange a day will satisfy your daily vitamin C requirement. The vitamin C and the phytonutrients in oranges will build your immune system and protect your body against free radicals. Research has shown that fresh orange juice is far more effective than vitamin C supplements.

The dietary fiber in oranges also helps with lowering cholesterol levels, balances blood sugar levels and helps prevent atherosclerosis. The citric acid in oranges also helps in the prevention of calcium oxalate kidney stones. Orange peel itself contains PMF's which are said to lower cholesterol levels more effectively than medicines. So add some orange zest to your drinks and salads.

tend to have the most juice. The more ripe they are, the more antioxidents they contain. Always buy organic, locally grown oranges where possible. Firm, heavy, smooth skinned orangesOranges can be stored at room temperature for about two weeks. The juice and zest can be frozen in ice trays for later use.

Excellent as segments added to vegetable and fruit salads, juice added to salad dressings, when cooking pumpkin, carrots and sweet potatoes. We must not forget either how wonderful orange marmelade or orange muffins are.

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"Champagne and orange juice is a great drink. The orange improves the champagne. The champagne definitely improves the orange."
Philip, Duke of Edinburgh

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Orange Tahini Dressing
From the Raw Gourmet
A delightful light dressing that only takes a few minutes to make.

2 tbsps tahini
1/2 cup fresh orange juice
pinch sea salt
1 tsp grated ginger
1/4 tsp cinnamon
1 tsp dulse flakes
1/8 tsp curry powder

In bowl, add orange juice gradually to tahini, stirring after each addition. Add salt. Dressing tastes fine as is, or add spices to taste. Yields approximately 1/2 cup.
Variation: Try adding 1 teaspoon chopped ginger and 1-2 teaspoons tamari. Or, add 2 teaspoons poppy seeds and 1/4 teaspoon Chinese 5 spice powder.


Tuscan Orange and Fennel Country Salad
From Kyle Phillips of Your Guide to Italian Food at About.com

3-4 Oranges
salt
olive oil
1 medium-large fennel bulb
balsamic vinegar

Peel and slice oranges. Salt the oranges and drizzle generously with olive oil. Put aside while you cut the fennel to allow salt to bring out the juices. Clean, quarter and slice fennel. Toss it with the oranges and season with some more salt, and also pepper at this point. Drizzle with balsamic vinegar and toss one more time.


Carrot and Orange Soup
From the Vegan Village
This soup is easy to make and tastes delicious. The orange taste is a surprise at first, but stay with it!

25g/1oz vegan marg
500g/1lb carrots, sliced
1 onion, chopped
1 stick celery, chopped
1 clove garlic, chopped
900ml/1½ pints water
pinch of sugar
salt and pepper
juice of 4 oranges
grated rind of 1 orange

Melt the marg in a pan, add the carrots, onion, celery and garlic and cook gently for 10 mins. Add the sugar, water and season to taste. Bring to the boil. Cover and simmer for 1 hour or until the carrots are tender. Cool slightly. Whizz in a food processor until smooth. Add the juice, decorate with the orange rind and serve.

Technorati tags : vegan+recipes vegan oranges orange+recipes

Bok Choy or is it Bok Choi ?

Rosemary over at Blog Village mentioned I had not done an entry on bok choy, so here it is.

Bok choy, also known as Chinese mustard, celery mustard and pak choi, is a member of the Brassica family. It is a vegetable with long, crisp, white stems and dark green leaves.

It is very high in calcium, dietary fiber, folate, iron, magnesium, manganese, beta carotene and vitamins A, B1, B2, B6 and C. It also contains good amounts of vitamin B3 and zinc. On the down side it is very high in sodium. All in all a very nutritious vegetable.

You prepare and cook bok choy in a similar way to spinach. Prepare by washing well and cooking quickly in a pot, with just the water left on the leaves from washing, or by lightly steaming. Can be eaten raw in salads, added to stir fry or added to soup in the last few minutes of cooking. It combines well with soy sauce, ginger, hot peppers and sesame oil. Bok choy can be stored in the fridge in an unsealed plastic bag for 3 to 4 days.

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Bok Choy Salad
From dLife.com - For your Diabetes life
Submitted by: zacho531

1 medium head bok choy, diced
1 bunch green onions, chopped
1 3oz/85gm package ramen noodles
1/2 cup blanched slivered almonds
2 tbsps sesame seeds, toasted
1/3 cup olive oil
3 tsps lemon juice

Combine bok choy and green onions; cover and refrigerate. Mix the olive oil, lemon juice and ramen noodle seasoning packet. Chill. Break ramen noodles into small pieces; combine with toasted almonds and sesame seeds. Before serving, combine the cabbage mixture and noodle mixture. Add dressing and toss to coat. Consider adding a few dashes of soy sauce in the dressing for added Asian flavor.


Asian Mushroom and Bok Choy Soup
From the Vegetarian Times
To blanch bok choy greens, just plunge them into a pot of boiling water for 1 to 2 minutes, then rinse under cold water until cool.

1 tbsps tamari or reduced-sodium soy sauce
2 tsp chopped fresh ginger
1/8 tsp red pepper flakes
pinch of salt
2 tsp dark sesame oil
1 cup shredded bok choy greens, blanched
1/2 cup roughly chopped bok choy stems
8oz/227gm fresh shiitake mushrooms
3 scallions, trimmed
2 medium cloves garlic, crushed
1 bay leaf

Remove stems from mushrooms; rinse and finely chop. Rinse mushroom caps and thinly slice; set aside 1 cup. In large pot, combine mushroom stems, remaining sliced mushrooms, scallions, garlic, bay leaf, bok choy stems, tamari, ginger, pepper flakes and salt. Add 6 cups cold water and bring to a boil over high heat. Reduce heat to low, cover partially and simmer 45 minutes. Pour stock through strainer into clean pot or storage container; discard solids. In large skillet, heat sesame oil over medium-high heat. Add reserved mushrooms and cook, stirring often, until tender, about 3 minutes. Divide sauteed mushrooms and bok choy greens among soup bowls. Ladle some broth on top of each and serve. 4 servings.


Stir-Fried Soy Steak With Bok Choy
From VegCooking
by Ocean Drive Fusion
Serve with steamed rice or on a bed of rice noodles with a shredded cabbage salad tossed in a ginger-soy vinaigrette.

1 tsp cornstarch
1 tsp soy sauce 1/2 tsp sesame oil
1 tbsp water
3 tbsp vegetable or peanut oil, divided
3 or 4 dried red chilies
2 thin slices ginger, 2" x 1", cut into matchsticks
2 large garlic cloves, minced
8oz/227gm vegetarian steak, cut into thin strips (try VEGE Steak)
1 tbsp rice wine or dry sherry
1lb/450gm bok choy, sliced on the diagonal into 2-inch lengths
1/2 tsp sugar

In a small bowl, whisk together the cornstarch, soy sauce, sesame oil, and water. Heat 2 Tbsp. of the oil in a wok or large skillet over high heat. Add the chilies, ginger, garlic, "steak" strips, and rice wine. • Stir-fry, turning often with a slotted spoon, until the liquid evaporates, about 2 to 3 minutes. Transfer to a plate and wipe out the skillet. Add the remaining 1 Tbsp. of oil and heat over high heat. Add the bok choy and sugar and quickly stir-fry, just to coat in the oil, about 30 seconds. Cover and steam-cook for 1 to 2 minutes, depending on how crisp you want the bok choy. Add the cornstarch mixture and cook for a few seconds, until glossy. Makes 4 to 6 servings

Technorati Tags : bok+choy vegan chinese+vegetables

Butternut the Winter Squash

Whether you call them butternut, butternut pumpkin or Winter squash, you will find butternut a great alternative to pumpkin. Butternut has an elongated shape, has cream-colored skin, deep orange-colored flesh and has a wonderful nutty, sweet flavor.

Butternuts are an excellent source of vitamins A, a very good source of vitamin C and potassium and a good source of dietary fiber, manganese, folate, the B vitamins (B1/3/5/6), copper and tryptophan. They also contain omega_3 fatty acids. The seeds are a good source of calcium and zinc.

High in beta-carotene, which is a powerful antioxidant and has anti-inflammatory properties. This can help in the prevention of atherosclerosis and gives relief to arthritis. Butternut is therefore an excellent vegetable to add to your diet.

Purchase butternuts with firm skin and are heavy in weight for their size. The best flavored ones are usually not more than a kilo (2.2lbs) in size. Can be stored for months if stored in a dry, cool but not freezing area. Once cut can be stored in the fridge for a few days.

Butternut can be used any way you would use pumpkin. I particularly like them stuffed and placed on a BBQ or grated raw in veggie salads. Don't forget to eat the seeds, they can be prepared exactly as you would prepare pumpkin seeds, either dried and eaten raw or roasted in the oven.

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Butternut Squash Soup (RAW)
From Health Freedom, extracted from The Uncook Book by Juliano

3 cups Butternut Squash, peeled, seeded and chopped
1 mango, cubed
2 teaspoons curry
4 cups orange juice
½ cup dates

For garnish:
1 plantain or banana, sliced
½ cup chopped mint
A pinch of minced jalapeno
1 mango, seeded, peeled and diced

In a blender, combine the butternut squash, mango, curry, orange juice, and dates and blend until creamy. Garnish with plantain or banana slices, mint, jalapeno, and mango. Serve immediately after blending. Serves 4.

Sweet Crock Pot Butternut Squash
From Jolinda Hackett, Vegetarian Food - About.com

2 butternut squash
1/4 cup margarine
1/3 cup brown sugar
1/2 tsp nutmeg
1/4 cup raisins

Peel squash and remove the seeds. Place the squash in the crock pot or slow cooker, then add remaining ingredients on top. Cover and cook on low for 6 to 7 hours.

Moroccan Butternut Stew
From Grant Family Farms

1/3 cup olive oil
2 diced onions
2 minced garlic cloves
1 tbsp ground cumin
1tbsp turmeric
1 tbsp cayenne
1/2 tbsp cinnamon
1/2 tbsp paprika
2 sliced carrots
1 cubed butternut
1 cubed eggplant
1 sliced green pepper
3 sliced zucchini
2 chopped tomatoes
1 1/2 cups cooked garbanzo beans (chickpeas)
pinch saffron
1/2 cup raisins or currants
fresh oragano (for garnish)

In a stew pot, heat olive oil and sauté diced onions, minced garlic cloves, ground cumin, turmeric, cayenne,cinnamon and tablespoon paprika. Add, in order, after each ingredient has begun to soften -carrots, butternut, eggplant, green pepper, zucchini and tomatoes. Stir garbanzo beans, saffron and currants/raisins. Simmer until all veggies are tender. If dry, add stock or tomato juice. Garnish with fresh oregano. Serves 4

Butternut Ambrosia Salad (RAW)
From the Vegan Chef

1/3 cup dried cranberries
1/3 cup golden raisins
1/4 cup dried currants
1 cup water
8 cups butternut squash, peeled, deseeded, and cut into 1-inch cubes
2 cups Gala or Golden Delicious apples, peeled, cored, and diced
3/4 cup celery, diced
1/2 cup green onions, thinly sliced
1/2 cup shredded coconut
1/2 cup raw walnuts, roughly chopped
1/3 cup raw sunflower seeds
1/3 cup freshly chopped cilantro
1/4 cup freshly chopped parsley
1/4 cup orange juice
2 tbsp lime juice
2 tbsp tamari, soy sauce, or Bragg Liquid Aminos
1 tbsp garlic, minced
1 tbsp toasted sesame oil
1 1/4 tsp cinnamon
3/4 tsp ground ginger
3/4 tsp curry powder

In a small bowl, place the dried cranberries, raisins, and currants; pour the water over the top, and set aside for 20-25 minutes or until plump. In a food processor, working in batches, process the cubes of butternut squash to finely chop them. Transfer the finely chopped butternut squash to a large bowl and repeat the process with the remaining cubes of butternut squash. Add the apples, celery, green onions, coconut, walnuts, and sunflower seeds, and toss lightly. Drain the plumped fruits and add them, along with the remaining ingredients, to the bowl, and toss the mixture well to combine. Set the salad aside for 15 minutes or more, to allow the flavors to blend before serving. Yield: 2 Quarts (2.3 litres)


Technorati Tags: butternut+recipes squash+recipes vegan+recipes rawfood+recipes

Green Tea, Health in a Cup

For over 4,000 years the people in the East have looked on Green Tea as a miracle drink due to it's countless medicinal and health benefits. In the West, both alternative health practitioners and scientists are discovering these benefits and the general public no longer looks on it as just a drink to round off a Chinese meal.

Green, black and oolong tea all come from the Camellia Sinensis plant. Black tea and oolong tea are rolled, fermented and dried where as green tea is heat-treated and rapidly dried and then rolled. It is not fermented. This different process is said to preserve all the antioxidant and other properties in the green tea.

The tea contains catechin polyphenols, particularly epigallocatechin gallate (EGCG), which is said to be the reason why green tea has so many health benefits. Green tea also contains the amino acid theanine, chlorophyll, and lignin. Research has shown that these excellent properties help to: increase metabolism and optimize weight loss, inhibit growth of cancer cells without harming healthy cells, lower cholesterol levels, stops abnormal clots forming and therefore helps prevent strokes and heart attacks, and promote cell regeneration. Green tea also has bacteria destroying properties.

On going studies are being done on it, as it is said that the tea's powerful antioxidants can fight the free-radical damage to brain nerves, as seen in Alzheimer's and Parkinson's disease.

Warning: Pregnant and feeding mothers should only drink green tea in moderation and it should never been drunk by people on MAO inhibitors and blood thinning medication.

Do not throw away left over tea and the tea leaves. Left over tea is excellent for the skin due to it's antioxidant content and being an anti-inflammatory. It also has an inhibitory action on collagenase in which the collagen is broken down, results show firmer, more elastic skin. Wonderful on your hair as well as it make it shine and improves the strength of hair.The tea leaves can be dried and used to deodorize the fridge and also deodorize the cat-box when mixed with the sand.

There are very many different views on how many cups of green tea should be drunk, but on average they say a minimum of three cups daily. For those you do not like to drink green tea there are concentrate capsules available. Although this shouldn't be a problem as green tea can be purchased with many added fruit and herb flavors and you should be able to find one you like. My personal favorite is green tea and mint.

And don't forget always buy organic!

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There is no trouble so great or grave that cannot be much diminished by a nice cup of tea. Bernard-Paul Heroux

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Green Tea Cooler
By kind permission of the CatTeaCorner (Copyright The Cat-Tea Corner)
The next time you need a mid-morning or mid-afternoon pick-me-up, or when the kids come home from school and you want to give them something nutritious that's light yet filling, try whipping up this fruity cooler. Please note that the cup of tea refers to an eight-ounce measuring cup, not a teacupful. Most teacups hold about six ounces.

1 8oz/227mls cup green tea, steeped at regular strength, at room temperature or chilled
2 kiwi fruit, peeled and diced
2 cups diced honeydew melon, fresh or frozen
1 ripe banana
1 tbsp sweetener of choice (optional if fruit is very ripe and sweet)
6 ice cubes

Combine all ingredients in a food processor or blender, breaking the banana into three or four pieces. Blend or process until smooth. Serve immediately in tall glasses. About 2 servings.

Variations: Replace part or all of the honeydew with another variety of melon. Make sure it's ripe! For a breakfast smoothie, add 2 tbsps soy protein powder and another ice cube. Try different types of green teas: a plain gunpowder, sencha, or gyokuro, or maybe one of the many fruit-flavoured green teas that are readily available. Looking to try a new tea? For a list of online tea vendors, see our Tea Links. Add some fresh ginger: Place a 1/2"/1cm piece of (peeled) ginger root into a garlic press, hold it over the blender or food processor bowl, and squeeze out the pulp and juice, scraping the pulp off the press if necessary.

Mango and Green Tea Sorbet Recipe
From About HomeCooking

2/3 cup water
1/3 cup loose green tea leaves
1/2 cup sugar
3 ripe mangoes
3 tbsps fresh lemon juice

Combine water and tea leaves in a saucepan. Bring just to a boil, remove from heat and let steep 5 minutes. Strain, discarding the leaves. (Do not press leaves to extract liquid, this makes the liquid bitter.) Return tea to clean saucepan, add sugar and bring to a boil. Boil until sugar dissolves, about 1 minute. Remove from heat and cool about 30 minutes. Peel mangoes and cut fruit from pit. In a food processor or blender, puree mangoes with lemon juice. Add tea and blend until smooth. Pour into a glass 9-inch baking dish and freeze about 3 hours. Transfer mango mixture to a food processor. Pulse until smooth, 30 to 40 seconds. Serve at once or store in the freezer for up to 2 months. Soften 10 minutes before serving. Yield: 6 to 8 servings

The Empress's Secret Beauty Soup
From MarthaStewart
It is rumored that this soup was a favorite with a Chinese empress and the concubines in the Forbidden City.

1/4 cup rolled oats
1/4 cup wheat berries
1/4 cup barley
1/4 cup brown rice
1/4 cup buckwheat kasha
1 pound watermelon rind, cut into 4"/2cm long strips (about 3 cups of watermelon rind)
7 1/2 cups spring water
1/2 cup rock sugar, broken into small pieces
2 green tea bags

In a large saucepan, combine the five grains, watermelon rind, and 6 cups of spring water. Bring to a boil. Cover and reduce heat to low, and simmer until the liquid is reduced to 4 cups, about 50 minutes. In a small saucepan, combine the rock sugar, tea bags, and 1 1/2 cups of spring water. Bring to a boil. Reduce heat to medium-low, then simmer for 2 minutes, then remove tea bags. Continue to simmer the mixture until the rock sugar dissolves. Discard rind. Ladle soup into serving bowls, flavor with sugar and green-tea mixture. Serve warm or cold. Makes 4 servings.

Green Tea Concentrate
From TripleLeafTea

Make green tea concentrate ahead of time to prepare hot or iced tea at a moments notice. Pour one cup of boiling water over three tea bags, let steep for 3 to 5 minutes (5 to 10 minutes or longer for the Decaf Green Tea with Ginseng or Ginkgo & Decaf Green Tea). Remove and squeeze out the tea bags. Refrigerate until ready to use. Add 2/3 cup of water to every 1/3 cup of concentrate to reconstitute your tea; heat just until hot for hot tea, or add ice for iced tea.

Technorati tage: green+tea green+tea+recipes organic+tea health+teas vegan antioxidants

Pass the Parsnips

I love parsnips and I am always surprised when friends says they either never buy them or don't like them.

The parsnip, like the carrot, fennel, parsley and chervil, is a member of the umbelliferae family. It looks rather like a creamy white carrot. Wild parsnips are thought to have originated in the Mediterranean area and they were first cultivated by the Romans and improved on in the Middle Ages to the sweeter flavor that we know today. Until the potato was introduced to Europe the parsnip was a popular staple food.

Nutritionally parsnips are a very good source of potassium and dietary fiber. They are also contain vitamins B1, B2, B3, and C, iron, zinc, manganese, beta carotene, carbohydrates and protein. They are high in sodium.

Healthwise a half a cup of boiled parsnips contains only 55 calories and with the dietary fiber makes it an excellent vegetable food for low calorie diets. The potassium they contain makes it excellent for people with high blood pressure. Being a low caloried , carbohydrate food they are also excellent for athletes. Being mildly diuretic, parsnips can be helpful to flush toxins from the body when having bladder or kidney problems.

The sweetest parsnips are those either maturing in the ground during the frost or those refrigerated for a week or two by the farmers after harvesting. This turns much of the starch into sugar. As with carrots, when purchasing parsnips it is preferable purchase them medium sized, firm and smooth skinned. To store , remove the leaves and place in a criper or plastic bag with a few punched holes and place in the fridge where they will stay fresh for weeks.

Parsnips are a great stand in for potatoes or other starchy foods. They can be served raw, steamed, boiled, braised, or roasted. When making soups and stews with parsnips add them near the end of cooking time so they do not become mushy. They are also used to make parsnip, beer and marmalade. Always peel if not organic. Peeled or cut parsnips turn brown quickly, so either cook them right away or put in a bowl of water with a bit of lemon juice added until cooking.

And to end. If you have a pet pig or visit farm animal sanctuaries you will find that pigs often prefer parsnips to carrots.

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RECIPES

Parsnip Curry Soup

from All-Creatures.org

This soup may be made in either a microwave oven or in a pot on a stovetop.

1-1/2 lb. parsnips

4 cups vegetable stock

4 stalks celery, chopped

1 tsp ginger, ground

1 tbsp curry powder (favorite blend)

1/2 cup rolled oats

Preheat vegetable stock. Peel, rinse, and chop the parsnips into small pieces. Wash and chop the celery stalks. Add parsnip and celery pieces to soup pot. Add the ginger and curry powder. Cook until parsnips and celery begin to soften, then add the rolled oats and stir. When parsnip and celery pieces are tender, puree part of the soup in a blender, add back to soup pot and reheat. Or, if desired, puree all the soup, a few cups at a time, and reheat. (To enlarge the photo of the parsnip curry soup prior to pureeing in the blender. Serve and enjoy

Parsnip and Split-Pea Bake

from Veg-World

contributed by Mike Lewis

This nutritious combination of vegetables and split peas makes a warming and substantial dish, ideal for cold winter evenings. Served with potatoes or rice, the quantities given here will make three to four portions.

1 cup dry split peas

Water for boiling

2 large parsnips

2 large carrots

1 large onion

2 tbsp vegetable oil

Several broccoli florets

6 - 8 mushrooms, cleaned and sliced

1 cup water or vegetable stock

2 tsp miso

1 tbsp tomato purée

Salt and pepper to taste

Oven: Pre-heat to 375F (190C)Start by boiling the split peas in water for at least an hour. Boil vigorously for the first ten minutes, then simmer gently. Drain and rinse. While the split peas are cooking, peel the parsnips, carrots and onions, and cut into thick slices. Place them in a baking pan with the oil, and roast for about 30 minutes or until the parsnips are just tender. Place the roasted vegetables and drained split peas into an oven-proof dish, along with the broccoli and mushrooms. Cover with water or stock. Add the remaining ingredients. Cook in the oven for a further 30 - 40 minutes. If it gets too dry, add extra water.

Butternut, Parsnip and Potato Cakes

from The Vegan Chef

4 cups butternut squash, peeled, deseeded, and grated

4 cups red skin potatoes, well scrubbed, and grated

2 cups parsnips, peeled, and grated

1 cup shallot, grated

2 tsp salt, divided

1/3 cup unbleached flour

2 tbsps freshly snipped chives

2 tbsps freshly chopped parsley

2 tbsps water

1 tbsp tahini

1 tbsp garlic, minced

1 tsp baking powder

1/2 tsp nutmeg

1/4 tsp white pepper

safflower oil for frying

Garnishes: tofu sour cream, applesauce, maple syrup

In a colander, toss together the grated butternut, red skin potatoes, parsnips, shallots, and 1 t. salt, and place the colander over a large bowl to drain for 15 minutes. Squeeze the grated vegetables with your fingers to help remove any excess moisture in the vegetables. Drain off the watery liquid from the vegetables but reserve the starch from the vegetables that has settled to the bottom of the bowl. Add the grated vegetables to the vegetable starch, along with the remaining ingredients, toss well to combine, and set aside for 5 minutes. Cover the bottom of a large non-stick skillet with safflower oil and place it over medium heat. When the oil is hot, using a 1/4 cups measuring cup, drop 4 portions into the skillet, and flatten them slightly with the back of a spatula to ensure even cooking. Cook the pancakes over medium heat for 3-4 minutes
per side or until golden brown. Carefully flip over the vegetable pancakes and cook an additional 3 minutes or until golden brown on the other side. Transfer the browned vegetable pancakes to a cookie sheet and place them in a 200 degree oven to keep them warm while cooking the remainder of the vegetable pancakes. Serve them with your choice of tofu sour cream,
applesauce, or maple syrup. Makes 24.

Parsnip and Celery Pilaf

Toni Gifford at RecipeZAAR

A quick and easy side dish.

1 tbsp olive oil

1-1/2 cups parsnips, peeled and chopped

1/3 cup celery, sliced

1/4 inch thick

1/4 cup onions, diced

1-1/2 cups uncooked instant brown rice

1/4 cup water

1/2 tsp kosher salt (if you use boullion instead of broth, consider omitting)

3/8-1/2 tsp dried thyme

1/8 teaspoon fresh ground black pepper

3 cups vegetable broth

4 tbsps diced water chestnuts, toasted or 3 tablespoons sliced almonds, toasted

Heat the oil in a large saucepan over medium heat. Add parsnip, celery and onions, and cook 4 minutes, stirring occasionally. Do not let the vegetables brown. Add rice and the next 5 ingredients (rice through broth), and bring to a boil. Cover, reduce heat, and simmer 10 minutes. (Consult the package of your brown rice for exact cooking time. Optional - If you are using almonds, you can quickly toasting them on the stove in an untreated non-skillet. Stir in water chestnuts or almonds. 6 servings

See also:

Vive le Vegan Blog Roasted Parsnip and Fennel Soup

Vegan Mania Blog Sweet Potato-Parsnip Latkes

Technorati Tags: parsnips parsnip+recipes vegan+diet

Pep up your life with Ginger

From ancient times up until today ginger has been valued for both its medicinal properties plus the special spicy flavor it adds to both sweet and savory dishes. Ginger is available in many forms with fresh, candied and dried being the most popular. Very few households are without ginger in one form or another.

The part of the ginger plant used is the underground rhizome. The flesh of the rhizome can be white, yellow, or red. It is covered with a brownish skin.

Nutritionally ginger is a good source of potassium, magnesium, copper, manganese and vitamin B6. Medicinally its volatile oils and pungent phenol compounds such as gingerols and shogaols are thought to promote healing.

Ginger is an excellent natural first aid kit on its own. It relieves many problems like stomach or menstrual cramps, morning sickness, travel sickness, colds and headaches simply by chewing the raw root or drinking ginger tea. It is also a natural anti-inflammatory and relieves both arthritis and rheumatism pain.

See my other blog Herbs 'n Oils for more health info.

Warning: It is advised not to give ginger to children under two years old or in excess to people with high blood pressure. If taking blood thinners check with your doctor before eating ginger often.

Fresh ginger can be stored in the refrigerator for up to three weeks and in the freezer for up to six months. Ginger powder should be kept in a cool dark place or refrigerator. Do not peel before storing.

In the East ginger tended to be used in savory dishes and in the West in sweet dishes but with more people in the West trying recipes from foreign lands this is changing and ginger is becoming popular added to everything from the Starter to the Dessert. Some easy ways to add ginger to your diet is putting it in stir-fry, fruit juices, salad dressings and added to vegetables like sweet potatoes.

Enjoy!

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Asian Ginger Dressing
From Vegetarian Times

1/2 cup rice vinegar or red wine vinegar
1 tbsp sherry
2 tbsps chopped peeled fresh gingerroot
2 cloves garlic, chopped
2 tbsps apple juice concentrate
1 tbsp soy sauce
1 tbsp cornstarch
1/4 cup cold water

In small saucepan, combine all ingredients except cornstarch and water. Bring to a simmer. Cover and simmer for 10 minutes. Remove from heat. Using slotted spoon, discard garlic and ginger. Dissolve cornstarch in water and stir into sauce. Simmer, stirring constantly, until sauce thickens slightly, about 2
minutes. Transfer to small bowl, cover and refrigerate until thoroughly chilled.

Mango Ginger Tofu
Submitted by Isa from PostPunkKitchen
You can prepare this in several ways, it is fabulous as a grilling marinade. Here I give you conventional oven instructions. It's tropical, warm, a little spicy and a little sweet. The marinade will fill your kitchen with the most amazing scent while the tofu is cooking. This amount will feed 4 to 6 if accompanied by some jasmine rice.

Equipment:
2 9x13 baking pans or 1 huge baking pan
a blender
medium sauce pot with a cover that fits

For the marinade:
3 cloves garlic
1 jalepeno, seeded and chopped
1/4 cup fresh ginger, roughly chopped
2 tsps peanut oil or veg oil
2 large mangos, roughly chopped (note: you will need one more mango when cooking the tofu, see below)
1/4 cup pure maple syrup
1 cup white cooking wine (or vegetable broth)
fresh black pepper to taste
dash of salt
1/4 tsp allspice
2 tbsps rice vinegar (use apple cider vinegar or red wine vinegar if you dont have rice)
juice of two limes
1 cup orange juice

Ingredients for the tofu
2 blocks tofu extra firm tofu, drained and pressed
1 mango, sliced in long thin slices
1 red pepper, seeded and cut in long thin slices

Make the marinade: In a medium sauce pan, heat the oil, add garlic, ginger and jalepeno, saute on medium heat 7 minutes, being careful not to burn the garlic. Add 2 chopped mangos and saute 5 minutes Add pure maple syrup and wine, cover and simmer 35 minutes; Uncover and simmer 5 more minutes. Add orange juice, vinegar, lime, black pepper, allspice and salt; Add mixture to blender, puree until smooth.

Prepare the tofu: Cut tofu blocks into 8 slabs each. Place tofu in marinade in a sealable plastic bag or tupperware. Marinate in the fridge for an hour and up to overnight.

Preheat oven to 375
Reserve about half of the marinate. Lay marinated tofu in a single layer in baking pan. Cook for 20 minutes. Flip tofu over and add more marinade. Dredge peppers and sliced mangos in marinade and add them to pan. Cook another 15 minutes. Heat up remaining marinade in a sauce pan and put in a bowl on the table (or floor, where ever you're eating) so guests (or room mates, or who ever is eating) can pour it over the tofu. Serve over jasmine rice, with a steamed vegetable, such as aspararus or broccoli.

Yam Coconut Curry Soup (serves 2)
From Pam Rotella's Fun Vegetarian Page
This is a sweet and mild curry soup - one of my favorites. Blended fresh coconut gives the soup an interesting texture and refreshing taste. If kept as a leftover, the ginger root marinates this soup, and it becomes hotter.

1 & 1/2 cups diced, steamed, and peeled yams
1/2 cup fresh coconut pieces
1 tbsp steamed, peeled, and diced ginger root
1 tbsps curry powder
2 cups water, distilled preferred

Combine all ingredients in electric blender; cover with lid and blend until smooth. Pour mixture into medium-sized saucepan and heat to serving temperature.

Fresh Ginger Beer
From Cooking Light

2 cups cold water
1 cup fresh lime juice
4 tsps bottled ground fresh ginger (such as Spice World)
3/4 cup superfine sugar (or sweener of choice like maple syrup)
3 cups sparkling water
Lime slices (optional)

Combine water, juice, and ginger in a blender; process until blended.Line a strainer with cheesecloth. Strain mixture over a pitcher; discard solids. Add sugar to pitcher; stir until dissolved.Add sparkling water just before serving. Serve over ice. Garnish with lime slices, if desired. Makes 8 cups.

Chopped Salad with Ginger-Miso Dressing
From Cooking Light

Salad:
1 1/2 cups halved cherry tomatoes
1 cup diced seeded peeled cucumber
3/4 cup shredded peeled butternut squash or carrot
3/4 cup diagonally sliced snow peas
1/3 cup sliced green onions
Dressing:
2 tbsps seasoned rice vinegar
2 tbsps yellow miso (soybean paste)
1 tbsp toasted sesame seeds
1 tbsps vegetable oil
1 tbsps minced peeled fresh ginger
1/2 tsp sugar
1/2 tsp Dijon mustard

To prepare salad, combine first 5 ingredients in a large bowl. To prepare dressing, combine vinegar and remaining ingredients; stir well with a whisk. Pour over salad, tossing to coat. 8 x 1/2 cup servings.

Technorati Tags: Vegan+diet ginger+recipes ginger

Lettuce Have a Wonderful 2007

Wishing everyone a happy and healthy 2007.

Lettuce has been cultivated for thousands of years, valued as a food and medicinally. It was introduced to the Americas by Columbus. It is part of the sunflower family.

Containing more than 95% of water, lettuce is very low in calories and high in dietary fiber. A cup of shredded, raw, lettuce is less than 10 calories. This makes lettuce excellent in any slimming program.

Lettuce is a good source of vitamin A, B6, C and K with riboflavin, thiamin, iron, potassium, calcium, magnesium, copper, manganese and phosphorus. The darker leaf lettuce contains excellent amounts of folate and beta carotene.

There are many varieties of lettuces. Butterhead (Boston) which has a soft texture with a slightly sweet flavor, Iceberg which is a firm headed lettuce and the least nutritious, Romaine (Cos) which is a nutritious lettuce with long dark leaves and a slightly bitter taste and loose leaf lettuce which has curly green or red leaves with a delicate taste and a mildly crispy texture.

Lettuce aids digestion, is excellent for the liver and helps in the prevention of cataracts. The phytochemicals in a lettuce act as a mild sedative and also relieve nervous insomnia. Extract of lettuce is used in cough preparations. The ancient Egyptians used to rub shredded lettuce juice into their scalp when they began to go bald to stimulate the regrowth. To soothe sunburned skin, boil lettuce in water and after it has cooled, add the liquid to your bath water.

Due to pesticide residues often found in lettuces it is better to purchase organic lettuces or grow them in your garden. The loose leaf varieties are easy to grow. If you need to purchase ordinary lettuce’s wash well when preparing them for eating. If not eating the same day lettuce must be stored in the refrigerator. The Iceberg will keep for over for over a week but the soft leafed lettuces will only keep for a few days. Before storing, wash and dry lettuce well. Keep them in a container or covered with plastic. Always prepare lettuce last before serving to prevent them wilting and loss of nutrients.

We usually eat lettuce raw in the West, whereas in the East is often eaten cooked. Again, as mentioned before, to obtain the best nutritional and health properties of lettuce, purchase the organic, darker leafed varieties. Try them cooked or blended in with your vegetable juices and not just added to salads.

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Who can forget the wonderful Lettuce Ladies who supported and still support PETA in their campaigns. To take a look once more at these glamorous women in their lettuce leaf clothing why not pop in at their site Lettuce Ladies .

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Lettuce Recipes

Lettuce Soup
from Epicurious
This soup is a great way to use lettuce's outer leaves and ribs, which usually go to waste. Any kind of potato and any salad greens, including lettuce, arugula, spinach, and watercress, will work fine.

1 cup chopped onions, scallions, and/or shallots
1 garlic clove, chopped
3 tbsps Vegan margerine
3/4 tsp ground coriander
3/4 tsp sea salt
1/4 tspn black pepper
3/4 cup diced (1/3 inch) peeled potato
8 cups coarsely chopped lettuce leaves including ribs (3/4 lb)
3 cups water

Cook onion mixture and garlic in 2 tablespoons marg in a 4- to 5-quart heavy pot over moderately low heat, stirring, until softened, 3 to 5 minutes. Add coriander, salt, and pepper and cook, stirring, 1 minute. Stir in potato, lettuce, and water and bring to a boil, then reduce heat and simmer, covered, until potato is very tender, about 10 minutes. Purée soup in batches in a blender (use caution when blending hot liquids) and transfer to a 2- to 3-quart saucepan. Bring soup to a simmer, then whisk in remaining tablespoon marg and salt and pepper to taste. Makes 4 servings.

Sweet and Sour Lettuce Salad (Parve)
From Giora Shimoni, at kosherfood.about
My Hungarian father makes this special salad and my pickle-loving daughter gobbles it up. It is gentler than sauerkraut.

1 large round head lettuce
5 tbsps vinegar
5 heaping tbsps sugar
2 tsps salt

Separate and wash lettuce leaves. Dry well. Place in large bowl. In a separate bowl, mix sugar, salt and vinegar. Pour over lettuce. Mix well. Refrigerate.
Note: The salad tastes better after a day of sitting in the refrigerator.

Curry and Chickpea Lettuce
From Vegetarian Times

2 tbsps curry paste (available Asian stores and supermarkets)
4 oz. soy crumbles
2 cups baby spinach leaves
1/2 cup shredded carrots
1/2 cup diced tomatoes
1/2 cup chickpeas (from 15.5-oz. can),drained and rinsed
6 large lettuce leaves

Whisk curry paste into 1/3 cup water in large microwave-safe bowl. Add all remaining ingredients except lettuce leaves. Cover, and microwave on high 3 minutes. Stir mixture to combine; cover and cook on high 2 minutes more, or until vegetables are tender. Spoon about 1/3 cup curry mixture onto each lettuce leaf. Wrap, and eat with your fingers. Serves 2.

Griddled Lettuce with Mango and Coriander Dressing
Nick Nairn of Ready Steady Cook (BBC Food)

1 baby Gem/Romaine lettuce, halved vertically
drizzle of olive oil
¼ mango, peeled, stoned and sliced
½ orange, zest and juice only
handful of fresh coriander leaves
salt and freshly ground black pepper

Heat a non-stick griddle pan until hot. Drizzle oil over the lettuce leaves and then griddle for 1-2 minutes on each side. Meanwhile, place the mango, orange zest and juice, fresh herbs and seasoning into a liquidiser or mini food processor and blend until smooth. Arrange the lettuce leaves on a serving plate and spoon the dressing over to serve.

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