Broccoli a Super Veg

Broccoli (Brassica oleracea italica) has been cultivated for over 2000 years. It is said to have been developed from the cabbage by the ancient Etruscans of the Eastern Mediterranean region. Broccoli only reached France around the 16th Century, and spread throughout Europe and the US around the 18th Century. It is only in recent years that it has not only been recognised as versatile vegetable but also appreciated for it's excellent health benefits. Broccoli is actually an  edible flower and not a true vegetable..

It contains excellent amounts of dietary fibre, vitamins A, C and K, folate and beta-carotene. Broccoli also contains a very good amount of manganese, tryptophan, potassium, phosphorus, magnesium, iron and vitamins B2 and B6.  It has a good amount of calcium, one cup cooked broccoli contains 71.8 mg of calcium. Broccoli contains lesser amounts of most vitamins, minerals and aminos.

Health wise the folate is needed for the normal growth of the tissue and is good for pregnant women. The vitamin C, which is an antioxidant and anti-inflammatory,  helps prevent colds and aids with absorption of it's iron content. Broccoli also contains the phytonutrients indoles and isothiocyanates, which many studies have linked to cancer prevention.. It is also one of the few vegetables that contain cysteine and helps when there is a need, mainly with infants and the elderly, to augment l-cysteine levels in the body and help them, when required, to absorb nutrients from food. L-cysteine is also  required by the body for collagen production and assisting  in skin elasticity and texture. Broccoli is also useful in cataract prevention.

Steamed broccoli is said to provide special cholesterol-lowering benefits. When steamed the dietary fibre binds together with bile acids in the digestive tract making it easier for bile acids to be excreted, and the result is the  lowering of cholesterol levels. Raw broccoli still has cholesterol-lowering ability just not as much. Another broccoli benefit is that good supplies of vitamin A and K help keep our vitamin D metabolism in balance. 

Note : Raw broccoli and broccoli sprouts have been said to contain natural substances that can interfere with problem thyroids, resulting in goiters. Cooking has been reported to inactivate this effect.

When purchasing broccoli select bright to dark green heads which have compact clusters of tightly closed flowerets. Stalks and stem leaves should be tender yet firm. Look carefully at the cut ends of the broccoli stalks and make sure they are closed. Open ended stalks tend to be older and tougher. Frozen broccoli is also good. It normally contains only the florets which are richer in beta-carotene than the stalks. The downside is that it has twice as much sodium, half as much calcium and far less vitamin C as fresh broccoli..

When storing broccoli, never wash beforehand, keep dry. Store in a vented plastic bag or container in the refrigerator for up to 3 days. Another method is to submerge the stem in a bowl filled with ice water. Cover the broccoli heads with a plastic bag, and change the ice water daily for up to 3 days. Wash broccoli thoroughly just before using. Trim the tough portion of the stem about one inch from the bottom and chop for use. Do not overcook broccoli as it will not taste good and your kitchen will stink.

Serve raw in smoothies and salads, lightly steamed for 4 to 5 minutes, or stir fried. Once steamed can be blended for sauces or soups. Enjoy!

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Steamed Broccoli with Almonds, Lemon Zest, and Red Pepper Flakes

From Whole Living 

1 head broccoli, broken into florets, stems chopped into 1-inch pieces

1 to 2 tsps extra-virgin olive oil

2 tbsps slivered almonds, toasted

zest of 1/2 lemon

pinch crushed red pepper flakes

Place a steamer basket in a saucepan filled with 1 inch water. Bring to a boil. Add broccoli. Cover, and cook until crisp-tender, 4 to 6 minutes. Transfer to a serving bowl. Drizzle with olive oil and add almonds, lemon zest, and red pepper flakes; toss to combine. Serve immediately. Serves 4

Quick & EasyBroccoli Salad (Rawfood)

Recipe by Danielle. From the Aug 2010 4 Health Inc Newsletter   

Salad

5 cups of shredded broccoli (I stuck mine in the VitaMix for a few minutes and let it get chopped up... quick and easy ~ Danielle)

1 cup of onions (optional)

1 cup sunflower seeds

1 cup of chopped tomatoes

2 tsps dill (or a handful of fresh dill)

1/4 cup flax seeds

Dressing

1 cup of raw brazil nuts (soaked)

3 tbsps of maple syrup

1/4 cup of water

sprinkle of celtic salt (or other sea salt)

In a high speed blender or food processor, combine all of the ingredients for the dressing. It should come out nice and creamy. Mix together all of the other ingredients. Add the dressing and mix. Simply enjoy.

Golden Bowl

From the Vegetarian Times            

The secret to this recipe is double-frying the tofu cubes to give them an extra-crisp exterior. This recipe was a winner in their 2008 Restaurant Poll, and is a popular entrée at The Grit in Athens, Georgia.

2 tbsps vegetable oil, divided

15oz/425g extra-firm tofu, drained and cut into 1/2-inch dice

2 tsps low-sodium soy sauce, plus more to taste

2 cups steamed broccoli

8oz/227g sliced mushrooms

1 cup finely chopped onion

1 cup diced yellow bell pepper

1 cup sliced yellow squash

1/2 cup shredded cabbage

1/2 cup grated carrots

2 tbsps nutritional yeast, or more to taste

2 cups cooked brown rice

Heat 1 tbsp oil in large nonstick skillet over high heat. Add tofu, and sauté 10 to 15 minutes, tossing with spatula, until light golden brown all over. Sprinkle with soy sauce, and sauté 2 to 3 minutes more to further brown tofu. Transfer tofu to paper-towel-lined plate. Drain and rinse skillet, and wipe dry. Heat remaining 1 Tbs. oil over high heat. Add tofu and all vegetables. Sauté 5 to 7 minutes, or until tofu is browned and vegetables are tender, tossing constantly with spatula. Sprinkle with soy sauce to taste. Sprinkle nutritional yeast over tofu to coat. Sauté a few seconds more. Remove from heat. Serve over brown rice. Serves 4. 

Broccoli with Onions and Pine Nuts

From Mother Earth News   

3 tbsps pine nuts, or chopped, slivered almonds

2 tsps extra-virgin olive oil

1 cup chopped onion, (about 1 medium)

1/4 tsp salt, or to taste

4 cups broccoli florets

2 tsps balsamic vinegar

freshly ground pepper, to taste

Toast pine nuts (or almonds) in a medium dry skillet over medium-low heat, stirring constantly, until lightly browned and fragrant, 2 to 3 minutes. Transfer to a small bowl to cool. Add oil to the pan and heat over medium heat. Add onion and salt; cook, stirring occasionally, adjusting heat as necessary, until soft and golden brown, 15 to 20 minutes. Meanwhile, steam broccoli until just tender, 4 to 6 minutes. Transfer to a large bowl. Add the nuts, onion, vinegar and pepper; toss to coat. Serve immediately. Yield: 4 servings, 3/4 cup each.

Squash, Broccoli and Barley Salad

Recipe by Jennifer Joyce  From BBC Good Food  

A flavour-packed, unusual salad that's delicious warm or cold. 

1 butternut squash , peeled and cut into long pieces

1 tbsp olive oil

250g/9oz pearl barley

300g/ 10.5oz Tenderstem broccoli , cut into medium-size pieces

100g/3.5oz SunBlush tomatoes , sliced

1 small red onion , diced

2 tbsps pumpkin seeds

1 tbsp small capers , rinsed

15 black olives , pitted

20g/4tsps pack basil , chopped

Dressing

5 tbsps balsamic vinegar

6 tbsps extra-virgin olive oil

1 tbsp Dijon mustard

1 garlic clove , finely chopped

Heat oven to 200C/392F/gas 6. Place the squash on a baking tray and toss with olive oil. Roast for 20 mins. Meanwhile, boil the barley for about 25 mins in salted water until tender, but al dente. While this is happening, whisk the dressing ingredients in a small bowl, then season with salt and pepper. Drain the barley, then tip it into a bowl and pour over the dressing. Mix well and let it cool. Boil the broccoli in salted water until just tender, then drain and rinse in cold water. Drain and pat dry. Add the broccoli and remaining ingredients to the barley and mix well. This will keep for 3 days in the fridge and is delicious warm or cold.

Tofu Revisited

I  realized last week that I had not eaten tofu for at least a month. I wasn't avoiding it, I just didn't think to buy it. Time to correct that as it is a wonderful food for Vegans due to it containing all nine essential amino acids the body needs to build protein. In other words tofu a complete protein. It might not be as high quality protein as soy beans themselves but as part of a balanced Vegan diet it  will give us a good and inexpensive portion of our required daily protein (RDA +/- 50 grams).

Tofu, or bean curd as it is known in the East, originated in China over 2000 years ago. It only became popular in Japan around the 1600's and in the West as late as the 1960's. It is made from dried soybeans and comes two main styles, silken and firm. It is nutritious as it is an excellent source of tryptophan, a very good source of manganese, iron and protein, and a good source of calcium, omega_3, selenium, copper, phosphorus, and magnesium. A cup of tofu will give you approximately 20 grams of protein.

Healthwise tofu is low in saturated fat and studies indicate that regular intake of tofu and other soy products lowers LDL (bad cholesterol) levels. Tofu also contains isoflavones which act like a mild form of HRT and so help to relieve menopausal symptoms and assist with maintaining healthy bones. The iron in tofu with the assistance of the copper it contains aids oxygenation of the blood which in turn lifts energy levels. Tofu's selenium content helps reduce levels of  free radicals and also DNA repair.

Warning: Anyone allergic to soy beans will also be allergic tofu. Tofu also contains oxalates so those with existing and untreated kidney or gallbladder problems may want to avoid eating tofu regularly.

Storage of tofu depends on it's packaging. Long-life boxed silken tofu can be kept without refrigeration until expiry date or opening. Once opened should be refrigerated and used within a couple of days.  Refrigerated tofu can be kept in the fridge for a few weeks but once opened should be in a container filled with water and used within a few days. Change the water daily. Tofu can be frozen as well. Drain the water, wrap in freezer wrap or foil, and freeze for up to 3 months. The texture changes once frozen, it becomes spongy and chewy.

Tofu has very little flavour, so is easy to add to almost any dish whether sweet or savoury. One last point, make sure your tofu is made from organic soy beans and not GMO soy beans.  Enjoy!

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Tofu and Wild Mushrooms

From Weekday Vegetarian by Kelly Rossiter at Treehugger

Taken from the book Ancient Wisdom, Modern Kitchen by Yuan Wang, Warren Sheir and Mika Ono

8 dried shiitake mushrooms

2 tbsp sesame oil

1" / 2cm piece of fresh ginger, peeled and minced

2 cloves of garlic, peeled and minced

2 green onions, cut into 1/4" / 1/2cm pieces, roots and tough tips discarded

1 package firm tofu, cut into 1 inch cubes

2 tbsp cold water

1 tbsp powdered kudzu, arrowroot, cornstarch of other thickener

1 tbsp soy sauce, or to taste

1 tsp lemon juice, or to taste

Soak the shiitake mushrooms in 1 1/2 - 2 cups of water for 20 minutes, or until soft. Drain, reserving the liquid for later use. Cut off and discard the stem, if desired, and slice the remainder in 1/4 inch pieces. Heat the oil in a wok or skillet over medium-high heat. Add the ginger and garlic and cook for 30 to 60 seconds, until fragrant. Add the shiitakes, green onions, and tofu. Add 1 cup of the mushroom liquid, cover and cook over medium-high heat for 5 to 7 minutes, turning the tofu once, until the tofu is cooked through. In a small bowl, stir together the water and the kudzu until no lumps remain. Add the kudzu mixture and soy sauce to the tofu mixture and stir. Cook for another minute. Lemon juice to taste.

Scrambled Tofu

From FatFree.com   By Kate L Pugh

I think it's the dill and nutritional yeast that make this taste like eggs. I'm in the UK as well - I use Engevita nutritional yeast distributed by Marigold, from my local health food shop. I use Sainsbury's own-brand plain tofu - it's best if the tofu hasn't been frozen. ~ Kate

2 tbsp finely-chopped onion

vegetable stock to saute

1/2 pack / 150gms / 5oz plain tofu (not silken), grated

2 tbsp nutritional yeast flakes

1/8 tsp garlic granules

1/4 tsp dried dill

salt and freshly-ground black pepper to taste

Using a non-stick pan, gently saute the onion in a little vegetable stock until softened but not browned. Add the tofu and stirfry for about another 10 minutes. Meanwhile, mix the nutritional yeast, garlic granules and dill with    a few tbsp water to form a thinnish sauce. Season with plenty of salt and pepper. Add the sauce to the pan and stir and cook until the liquid is gone and the scrambled tofu is fairly dry. Serve on toast. Serves 1-2

Mini Coconut Cream Pies

From the Vegetarian Times    These little coconut pies are sturdy enough to travel in a lunch box or picnic basket.

1/3 cup sweet flake coconut

6 oz / 180gms soft silken tofu, drained

1/3 cup raw sugar

5 tbsps cornstarch

1 14oz / 390ml can light coconut milk

1 tsp vanilla extract

1/8 tsp coconut extract

6 mini Vegan graham cracker pie crusts

Preheat oven to 350°F / 175°C.  Spread coconut on baking sheet, and toast 5 minutes, shaking pan occasionally, or until golden. Blend tofu in blender or food processor 2 to 3 minutes, or until smooth. Set aside. Whisk together sugar and cornstarch in saucepan. Whisk in coconut milk, and cook over medium-high heat 8 minutes, or until thickened, whisking constantly. Remove pan from heat. Fold in tofu, vanilla and coconut extracts, and coconut. Divide among mini pie crusts, and chill.  Makes 6 pies.

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A New Favourite Book - The Urban Vegan

I have been a fan of Dynise Balcavage's blog The Urban Vegan for years. I love reading about her daily life, her food, her cats, and trying out her delicious Vegan recipes.

Dynise describes herself as having been cooking since the age of seven. She lives in a large city with it's variety of food and has travelled to 30 countries with their special local foods. This is probably why she has many ideas to choose from when she decides to create or adapt a recipe for Vegans.

I was therefore thrilled when Dynise decided to publish a cookbook as I knew I would enjoy it. The book is called The Urban Vegan - 250 Simple, Sumptuous Recipes from Street Cart Favorites to Haute Cuisine. My copy of the book arrived on Friday.

The large format paperback and the fact even the longer recipes fit onto one page, will make it easy to work with in the kitchen. An added bonus to the tasty recipes given are that each one is accompanied by an interesting description. I have one word to describe the dishes...scrumptious. They will be loved by both Vegan and Omnivores. There is even a Happy Hour or Sundowner section as I call it.

The first couple of recipes I tried out were the Sweet Potato Gnocchi with the Basil-Fennel Cream and the Easy Passion Fruit Mousse. They were both delicious.

I suggest you pop out and get this book or order online as I am sure, like me, you will add it to your favourite cookbooks.

Favorite Websites - VegFamily eMagazine

One of my favorite e-magazines is the VegFamily Magazine. Amazingly it is still free. Due to very little info available for parents in 1999, Erin Pavlina started a forum to discuss vegan parenting. Over time it developed into a very valuable monthly e-magazine.

In 2007 Cynthia Mosher took over as publisher and editor and set herself the task of reaching more parents and establishing more resources, information, and features of benefit to vegan families. Today the e-magazine is the largest on-line publication solely devoted to vegan family living.

Some of the contributors and staff include Cathe Olson : Author of "Simply Natural Baby Food" and "The Vegetarian Mother's Cookbook", Dina Aronson : MS RD, Marty Davey : Masters in Food and Nutrition, Jill Nusinow : Culinary educator, cookbook author, and speaker, Tammie Ortlieb : Masters in Developmental Psychology and Ginger Carlson : Author of "Child of Wonder: Nurturing Creative and Naturally Curious Children" .

I find VegFamily a very comprehensive resource for raising healthy vegan children, from pregnancy to adulthood, and it includes recipes, book and product reviews, a forum, "Ask the Dietician", interviews with top Vegans and hundreds of excellent articles .The July 2008 Issue includes "Vegetarian to Vegan: 101 Reasons Not to Feed Dairy Products (or Milk Formula) to Your Children" and "Recession-Proof Your Diet - Go Vegan" plus many other great articles and tasty recipes. If you haven't paid a visit before I am sure you will find it worthwhile to do so now.

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A couple of VegFamily Recipes.

Shake and Bake Tofu
By Nava Atlas

These crispy tofu cutlets are a favorite in our home. Enlist your kids to help with the breading and shaking. If you have more than four eaters, the recipe doubles easily, but be sure to use two baking sheets as well.

16oz/453g tub/block extra-firm tofu
1/4 cup wheat germ
1/2 tsp salt-free herb & spice seasoning mix
1/2 tsp salt
Vegan Marinara sauce (warmed), ketchup, or salsa

Preheat the oven to 425F/200C. Cut the tofu into 1/2inch/1cm thick slices. Blot well between clean tea-towels or several layers of paper towel and cut into 1/2inch/1cm wide sticks. Combine the wheat germ, seasoning mix, and salt in a plastic, food storage bag; seal and shake lightly to mix. Transfer the cutlets to the bag and shake gently until they are evenly coated with the wheat germ mixture. Arrange the cutlets on a lightly oiled nonstick baking sheet. Bake until golden and firm, about 12 to 15 minutes. Serve at once with marinara sauce or other sauce of
your choice for dipping or topping. Makes 4 servings.


Savory Breakfast Sausage
Submitted by Paula

2 cups black-eyed peas (15 1/2oz/425g can, un-drained)
1/2 cup potato flour (for gluten free) or wheat flour
One 4oz/113g can of mushroom (drained), finely diced OR 1/4 cup very finely chopped fresh mushrooms
2 tsps onion powder
1 tbsp tomato paste
1tsp crushed fennel
1 or 2 dashes crushed red pepper flakes
1 tsp basil
1 or 2 sprigs parsley, finely chopped
1/8 tsp pepper
1 tsp crushed rosemary
1 tsp sage
1/2 tsp salt
oil for frying

Mash black-eyed peas and potato flour together in bowl, using only enough black eye peas' liquid to hold it together. Add mushrooms together with peas and potato/wheat flour. Roll about 10 or so sausage shapes out of the mixture. Put spices on clean surface, and roll the "sausages" over the spice mixture, coating well. In frying pan on medium to low heat, in a little oil fry the sausages, carefully turning as they brown. (And they do turn a nice golden brown). Serve hot and enjoy! Makes about 10 links. If you would rather have patties for a vegan burger, these work great that way as well.

Technorati Tags: VegFamily vegan+recipes vegan+sausages emagazines

Happy Mother's Day

"Happy Mother's Day" means more
Than have a happy day.
Within those words lie lots of things
We never get to say.
It means I love you first of all,
Then thanks for all you do.
It means you mean a lot to me,
And that I honor you.

But most of all, I guess it means
That I am thinking of
Your happiness on this, your day,
With pleasure and with love .

Submitted by Kay Hunt at the HolidaySpot

Breakfast in bed is one of the ways to spoil Mum on Mother's Day. Need some ideas ? Well here are a few healthy and simple breakfast dishes.

Karen's Green Goddess Elixir
From the RawFoodCoach

Makes 1 litre / 4 cups
1 medium RIPE pineapple
2 apples
1/2 lemon including its peel
1/2 lime including its peel
1 bag of organic spinach (approx. 200g/7oz)
5 sticks celery
1 whole cucumber including peel

Simply juice the whole lot, pour into a jug, stir well. Pour, drink, pour, drink! Keep in the fridge any you can't drink, and enjoy it cool later. Keeps well owing to the lemon and lime.


Summer Fruit Compote
From Betsy's Bed & Breakfast, Vermont

1 pint / 2 cups strawberries, hulled and cut in half length-wise
1 cup blueberries
2 kiwi, peeled, cut in half length-wise and sliced
1 11oz / 300g can orange segments
1/4 cup maple syrup
2 tbsps light rum or orange juice

Chill before serving. Serves: 6


Combine these hot dishes with Vegan bacon, veggie sausages, mushrooms, tomatoes etc.

Grilled Eggplant
From Ashbury's Aubergines

1 firm, medium sized eggplant
4 tablespoon olive oil
basil, fresh or dried
salt and freshly ground black pepper

Peel and slice eggplant into pieces the thickness of sandwich bread. Place olive oil and spices in a shallow, large bowl. Place each piece of eggplant in and turn to coat both sides. Place slices on a grill, turning only once during grilling. Serves: 2


Crispy Baked French Fries
From the Vegetarian Times
Healthy homemade version is baked instead of fried.

2 medium baking potatoes, scrubbed, with or without peels.
2 tsp olive oil
salt and freshly ground black pepper, to taste

Preheat oven to 425F/200C. With sharp knife, cut potatoes lengthwise into 1/4" / 1/2cm thick slices, then cut slices into french fry–shaped pieces. Pour oil into medium bowl. Add potato sticks, and toss to coat. Spread on baking sheet. Bake 20 minutes, then turn potatoes and bake until crisp, about 30 minutes. While still warm, season with salt and pepper to taste, and serve. 4 Servings.


Tasty Tofu Sweet Omelette

2 cups of lowfat tofu
4 tbsps rice milk
4 tbsps wholewheat flour
1 tsp baking powder
4 tbsps of maple syrup
1 tsp of vanilla

Preheat the oven to 350oC. Put half of the tofu in a blender with the rice milk and blend thoroughly. Put the other half of the tofu in a small mixing bowl and mash. Add the flour, baking powder, maple syrup, vanilla, and the blended tofu. Mix well and then spread the mixture thinly in a baking dish and bake for forty minutes. Remove from the oven, carefully transfer the "omelette" onto a serving dish. Spread your favorite jam or preserve to taste on top and enjoy while hot. 4 Servings.

Technorati Tags: Mother's +Day vegan+breakfast vegan+recipes

The Coconut is a Fruit

Coconuts are such a large subject to cover due to their oil, flesh and milk each having much to be said about them, that I will just cover coconut meat today.

The meat is available fresh and dried. If unable to purchase a fresh coconut, buy raw, dried dessicated/shredded coconut. If the dried coconut is organic, unsweetened and unsulphered it is an excellent substitute for the fresh variety.

They are highly nutritious and rich in fiber, the B vitamins (excluding B12), vitamin C, folate, calcium, iron, magnesium, potassium and zinc. Coconuts contain lauric acid which has potent anti-viral and anti-bacterial properties and also helps in preventing various problems like high cholesterol levels and high blood pressure. As with other vegetable oils, the saturated oil in coconuts is not harmful to ones health. One cup of unsweetened shredded coconut has about 25 grams fat and 280 calories.

In the areas where coconuts are grown they are looked upon as a valuable medicinal fruit. They have been used for thousands of years to treat a variety of illnesses like skin, lung and digestive problems, T.B. and tumors. In modern medicine they are being researched, due to their lauric acid content, for their use in lowering viral levels in viruses like 'flu, hepatitis, herpes and AIDS.

When purchasing fresh coconuts check that the outer shell has no cracks and no mold. They should contain juice (milk) inside so shake to make sure that they do. If the husk is not removed they can be stored for a couple of months at room temperature. Once opened they should be stored in the fridge for a few days or frozen. Dried coconut should be stored in the fridge once the packet is open. For those who haven't a clue how to open a fresh coconut visit How To Open A Coconut for simple pictorial instructions.

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Carrot Coconut Cake (Raw)
From Vegan-Food.net Recipe from "Dining in the Raw" by Rita Romano.

5 cups carrots, pureed
1 cup pignoli nuts
1/4 cup raisins
1/2 cup dates, pitted
1 1/2 cups coconut, shredded
2 tsps pumpkin pie spice
Grated peel of 1 lemon
3 tbsps psyllium seed powder

Process carrots with S blade to a fine puree. Set aside. Process pignoli nuts, raisins and dates into a creamy consistancy adding a little water to help the blending process. Mix carrots with nut mixture. Add coconut, spice, lemon rind and psyllium. Mix all together and press into mold. Chill two hours or until set.


Indian Cabbage with Coconut (Cabbage Upkari)
From Syvum.com Indian Recipes

Serves: 4
1 medium green cabbage finely chopped / shredded
1 tsp mustard seeds
4 green chillies slit
2 tbsps oil (ideally coconut oil)
2 tblsps grated coconut
2 tsps lemon juice (optional)
salt to taste

Heat the oil in a heavy-bottomed pan on medium level till hot and crackle the mustard seeds. Drop in the slit green chillies and fry lightly. Add the shredded cabbage and mix in the salt. Cover and cook on low level for about 12 minutes or till the cabbage is cooked but green yet. Mix in the grated coconut. Garnish with lemon juice (optional). TIPS: It is important that the cabbage be very fresh and more green than white since this recipe hardly uses any strong spices. Choose one with more volume and less weight. Coconut oil gives a distinct flavor to this dish. However if not available, any other cooking oil would do fine.


Thai Tofu Coconut Curry (Vegan/Gluten-free)
From Darlene Schmidt, Your Guide to Thai Food at About.com
This tasty curry can be whipped up in less than 30 minutes.

Serves 3-4
1/4 cup dry shredded baking-type coconut, unsweetened
3/4 package firm or extra firm organic tofu, drained & into triangular pieces 1/2" thick
1+ 3/4 cups good-quality gluten-free vegetable stock OR faux chicken stock
1/2 to 2/3 can coconut milk
6 lime leaves (purchase frozen at Asian/Chinese food stores)
2 tbsps canola or other vegetable oil for stir-frying
1/2 cooking onion, diced or roughly chopped
4 cloves garlic, or 1 tbsp bottled pureed garlic
2 thumb-size pieces galangal OR ginger, thinly sliced into matchstick-like pieces
1-3 tsp. gluten-free Thai chili sauce or chili-garlic sauce (adjust according to your spice preference)
3 tbsps vegetarian fish sauce OR substitute gluten-free soy sauce
juice of 1/2 lime
2 tsps brown sugar
1 sweet potato or yam, peeled and cubed
appox. 1 cup cauliflower, cut into florets
generous handful fresh shiitake mushrooms, sliced or left whole if small
1 red or green bell pepper, deseeded and chopped into bite-size pieces
approx. 1 cup snow peas, left whole or cut in half
generous handful cherry tomatoes
generous handful fresh coriander
optional: approx. 1 cup eggplant chopped into bite-size pieces or slices

Place shredded coconut in a dry wok or large frying pan over medium heat. Stir continuously until the coconut is nicely toasted. Tip the toasted coconut into a bowl as soon as it turns light to medium golden brown - otherwise it will burn. Replace the wok or frying pan on the stove. Add 2 Tbsp. vegetable oil plus the onion, garlic, and ginger. Stir-fry 1-2 minutes, or until onion begins to soften and the garlic is fragrant. Turn up the heat to high. Add the stock, plus the lime leaves, chili sauce, and most of the toasted coconut (reserve 1 to 1+1/2 Tbsp. for later). Stir everything together. Add the sweet potato (or yam) and cauliflower. Allow to reach a boil, then reduce heat to medium. Allow to simmer for 2-3 minutes. Add the mushrooms, eggplant (if using), and tofu, stirring to incorporate. Cover and allow to simmer for another 2 minutes. Add the bell pepper, snow peas, and tomaotes, and cook another 2-3 minutes, or until snow peas have softened but are still bright green. Tip: Don't worry if the curry seems too thick with vegetables at the moment. Simply stir them in the best you can. The curry will thin out once you add the coconut milk in the next step. Turn heat down to low and add the coconut milk, stirring to dissolve. Add up to 2/3 of a can, depending on how creamy or how much sauce you want with your curry. Remove from heat and do a taste-test for salt and spice, adding more [veg.] fish sauce, or [gluten-free] soy sauce, or a little salt if not salty enough. Add more chili sauce (or fresh-cut chilies) if you prefer it spicer. If you'd like it a little sweeter, add up to 2 more tsp. brown sugar. To serve, scoop the curry onto individual plates or into serving bowls. Top with fresh coriander and a sprinkling of the reserved toasted coconut. Accompany this curry with plenty of Thai jasmine rice, brown rice, or, for an extra treat, with Darlene's Thai Coconut Rice. ENJOY!


Vegan Coconut Rice Pudding With Lime Zest Recipe
By laylahtov at GroupRecipes
Perfect for the sweet tooth Vegan and anyone else in the house! Super rich and creamy.

2 cups water
1 cup rice
1 1/2 cup coconut milk
1/3 cup raisins
1/3 cup maple syrup
1 tsp vanilla
1/2 tsp cinamon
1/4 tsp ground ginger
1/8 tsp ground nutmeg
1/2 cup shredded coconut
lime zest (optional)

Bring water to a boil, add rice and cook for about 30 minutes or until rice has lost moisture towards the bottom. Add coconut milk, maple syrup, vanilla and seasons and continue cooking and stirring until rice is super thick and creamy. Add raisins and cook and additional 1 to 2 minutes. Mix in shredded coconut and garnish with lime zest.

Technorati: coconut vegan+recipes vegan+diet

Have a Happy Vegan Mother's Day

What better way to spoil Mum on Mother's Day than breakfast in bed or a relaxed brunch ? Being Vegan doesn't mean that breakfast needs to be a simple meal of just ordinary cereal and fruit. There are so many fabulous, tasty and nutritious recipes on the Net, that I found it hard to select only a few for today's blog entry. Make this a very special day for that very special person, your Mother.

Mothers are the place where love
Emerges from the earth,
And happiness rings out like bells
In honor of our birth.

Mothers are the sun that lights
For life our inner sky,
So we may know that we are loved
And need not question why.

Mothers are the moon that shines
Upon our black despair,
So even when we weep, we know
That someone's always there.

Whatever fear, or stress, or pain
Might them to anger move,
We know that underneath the storm
We have, always, their love.

Nicholas Gordon

Watermelon Strawberry Cooler
From Mothering Magazine
By Cathe Olson Author of Simply Natural Baby Food
This vivid pink smoothie makes a light and refreshing snack and provides calcium and vitamin C.

3 cups diced watermelon, seeds removed
1/2 cup plain yogurt (dairy or nondairy)
8 to 10 frozen strawberries

Place all ingredients in blender and puree until smooth. Makes 2 servings (Also makes makes great popsicles.)

There is only one pretty child in the world, and every mother has it.
Chinese Proverb

A.C.'s Crunchy Raw Cereal
From Hallelujah Acres

1 small organic sweet potato (grated or flaked)
1/4 cup raw almonds or walnuts (chopped & soaked)
1 banana (sliced)
sweet almond milk

Mix first three ingredients together and pour Sweet Almond Milk over it. It’s crunchy, delicious, and won’t get soggy in the milk.

Sweet Almond Milk
From Rhonda’s Recipes for Life

1 cup raw almonds
3-4 Medjool dates (other type dates can be used)
6 cups distilled/filter water

Soak almonds overnight and drain. Pit dates. Blend half of the almonds, half the dates, and 3 cups of distilled water until creamy. Repeat with remaining ingredients. Pour through a very fine strainer or cheesecloth. Refrigerate.

God could not be everywhere and therefore he made mothers.
Jewish Proverb

Spinach Mushroom Quiche
From 101 Cookbooks

For the crust:
1/2 cup rolled oats
3 tbsps sesame seeds
1 cup whole wheat pastry flour or whole spelt flour
1/2 tsp baking powder
3/4 tsps sea salt
1/2 tsp freshly milled black pepper
1/3 cup unflavored soy milk or water
1/3 cup light sesame oil or pure olive oil plus more for brushing the pan

For the filling:
7 tbsps extra-virgin olive oil
1 cup finely diced onion
10 ounces white button mushrooms, thinly sliced
2 tbsps dry white wine or water
1 1/2 tsps coarse sea salt
3 garlic cloves, slice crosswise into 1/8-inch rounds
10 to 12 fresh basil leaves, chopped
1/2 tsp finely chopped fresh thyme leaves
Pinch hot red pepper flakes
1 pound firm tofu, rinsed and patted dry
2 tbsps freshly squeezed lemon juice
1 tbsp rice vinegar
2 pounds fresh spinach
Paprika for dusting

Preheat the oven to 350F. To make the crust, spread the oats and sesame seeds on a baking sheet and toast in the oven for 8 minutes. Transfer the toasted oats and sesame seeds to the bowl of a food processor fitted with a metal blade. Add the flour, baking powder, salt, and pepper, and process until the oats are finely ground. In a medium bowl, whisk together the soy milk and oil. Using a wooden spoon, mix in the dry ingredients to form a dough. Lightly brush a 9-inch or 10-inch tart pan with oil. Put the dough in the tart pan. Place a piece of plastic wrap on the dough and press down evenly, making sure to fill in the fluted sides of the pan. Trim the tart of any excess dough and refrigerate while you make the filling. To make the filling, in a wide saute pan over medium heat, warm 2 tablespoons of the oil. Add the onion and mushroom, raise the heat to high, and saute for 10 to 12 minutes, stirring and shaking the pan until the vegetables are caramelized. Add the wine and scrape up any brown bits from the bottom of the pan with a wooden spoon. Season with 1/2 teaspoon of the salt and continue to cook until dry. Using a rubber spatula, scrape the vegetables into a mixing bowl and set aside. In a small saucepan over medium heat, warm the remaining 5 tablespoons of oil. Add the garlic, basil, thyme, and red pepper flakes. Simmer gently for 3 to 4 minutes or until the garlic is golden. Do not let
the garlic brown or it will become bitter. With a rubber spatula, scrape the garlic oil into the bowl of a food processor. Crumble the tofu into the bowl of the food processor. Add the lemon juice, vinegar, and remaining 1 teaspoon of salt and puree until smooth. With a rubber spatula, scrape the puree into the mushroom-onion
mixture. Remove and discard the tough stems of the spinach. Wash the leaves in a large bowl with several changes of cold water. Transfer the spinach to a pot and cooke, covered, over high heat for several minutes, just until wilted. Drain in a colander and rinse under cold water to arrest the cooking. Drain well and squeeze
dry. Transfer the spinach to a cutting board and chop fine. Add the spinach to the rest of the filling and stir well to combine. Fill the tart shell with the tofu and vegetable mixture and smooth the top with the back of a spoon. Dust with Paprika. Bake for 45 to 50 minutes,until firm. Let the tart cool for 8 to 10 minutes before
slicing and serving. 4 to 6 servings. From: Peter Berley's The Modern Vegetarian, Regan Books (October 1, 2000)

I'd like to be the ideal mother, but I'm too busy raising my kids.
Unknown

The Best Breakfast Scramble Ever!
From VegWeb
Submitted by little2ant, 01/12/07

Cheez sauce:
1/2 cup flour
1/2 cup nutritional yeast
1 tsp garlic powder
2 cups water
1 tsp yellow mustard
4 tbsps or less of vegan margarine
Stir fry:
1/2 onion
1/2 green pepper
1 tub drained and crumbled extra firm tofu (not silken style)
cooking oil
turmeric (optional)
salt and pepper to taste

Make Cheez Sauce:
Mix first 3 ingredients together in sauce pan. Add H2O and mix thoroughly. Heat on Med until thick and bubbly. Remove from heat and add mustard and margarine (I like Earth Balance). Set aside.
Stir Fry:
Saute up some onion, and green pepper in oil. When they are good and soft, move them to the sides of the pan and form an empty circle in the middle for your tofu. Add more oil to the middle of the pan, then add your drained, crumbled tofu (don't use silken, use extra firm). When it starts to get golden, mix in the peppers and onion and keep frying. You can add some turmeric for color if you like. When it looks like you could eat it, add the nutritional yeast sauce and mix it all in to coat until that becomes golden brown too. I saute this for another couple of minutes. You might not need all of the sauce. I save the leftovers for pizza or
nachos.Add salt and pepper to taste (this makes all the difference!)

Eat! This is SOOOOO good and it’s great on toast or English muffins (I use Matthew's brand). I don't miss eggs at all after discovering this! Serves: 3-4

Motherhood: All love begins and ends there.
Robert Browning

Coconut Banana Vegan French Toast
From About.com
Jolinda Hackett's Guide to Vegetarian Cuisine

2 bananas
1 cup coconut milk
3/4 cups soy milk
1/2 tsp sugar
1/2 tsp cinnamon (optional)
bread
oil or vegan margarine for frying

Mash the bananas well and whisk together with the coconut milk, soy milk, sugar and cinnamon. Pour into a shallow pan or pie tin. Dip both sides of the bread into the mixture, and cook in a lightly greased skillet over medium heat. French toast should be lightly golden brown on both sides.

My mother had a great deal of trouble with me but I think she enjoyed it.
Mark Twain

Portabella Mushroom Steaks
From All-Creatures.org

portabella mushrooms
garlic powder or crushed garlic
oregano
black pepper
olive oil
balsamic vinegar

This recipe can be prepared in a microwave or conventional oven. If you intend to broil the mushrooms, use a metal cookie sheet, otherwise you can use a glass baking pan. Lightly oil the metal cookie sheet. Thoroughly wash the portabella mushrooms and remove the stems. Place the mushroom caps on the cookie sheet or the baking pan up side down. Split the stems lengthwise and place on the cookie sheet curved side down. Sprinkle the mushrooms with the garlic powder, oregano, black pepper, olive oil, and balsamic vinegar. Place the prepared mushrooms in the oven at 375F until tender. If the oven is electric and has a "preheat" setting with turns on both the lower and upper elements, use that setting. If the oven is gas, place the mushrooms under the broiler when about ¾ done. These portabella mushroom steaks also make excellent burgers and sandwiches. Enjoy!



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A Chocolaty Blog Anniversary

Today is my blog's first Anniversary. Hugs to all the wonderful visitors I have had over the past year, especially those who took the time to leave comments. I would also like to thank those great sites out there who provide the wonderful Vegan recipes which I include in my posts.

There is nothing more fun than celebrating with Dark Chocolate.........

Dark Chocolate

You might not believe it but dark, dairy-free, chocolate is good for you. The higher cocoa content it contains the healthier it is. The one downfall, due to it's high fat content, it should be eaten in moderation.

The cocoa bean contains almost 50% fat, both saturated and mono unsaturated fat. It also has a high carbohydrate content, but most of it is starch, soluble and insoluble dietary fibers, with a small amount of simple sugars. Read the label to make sure there is little or no sugar added during manufacture and that it is dairy-free.

Nutritionally the cocoa bean contains vitamins B1, 2 and 3, plus vitamins A, C and E. It also contains the minerals magnesium, calcium, potassium, manganese, iron, zinc and copper.

Health wise the cocoa bean is high in antioxidants and flavornoids which are good for the heart and blood circulation. It also contains theobromine which is a mild stimulant, phenylethylamine and serotonin which act as mild antidepressants. That is why people find their spirits are lifted after eating chocolate, therefore adding to it's enjoyment.

Note that theobromine is toxic to birds and animals so never give them chocolate.

So enjoy a couple of chocolates every day but don't go wild and eat the whole box!!

****************

A couple of great chocolate recipes from the Vegetarian Times .

Chocolate Rum Cake
Serves 12
This superb cake offers rich, chocolaty flavor in every bite, but with surprisingly little fat and few calories. To melt chocolate, place it in the top of a double boiler over barely simmering water. When it’s halfway melted, remove the top of the pan from the heat and stir until smooth.

1 cup puréed firm silken tofu
1 cup maple syrup
3/4 cup brewed espresso or strong coffee
1/4 cup ice-cold water
2 Tbs. dark rum
1 tsp. vanilla extract
1 1/4 cups whole wheat pastry flour
1 cup unsweetened cocoa powder
1 tsp. baking powder
1 tsp. baking soda
1/4 tsp. ground cinnamon
Chocolate curls for garnish, optional

Rum Syrup
1/4 cup maple syrup, honey or barley malt syrup
1/4 cup brewed espresso or strong coffee
3 Tbs. dark rum

Chocolate Rum Frosting
10.5 oz. extra-firm silken tofu
2 Tbs. dark rum
1 tsp. vanilla extract
6 oz. semisweet vegan chocolate, melted and cooled slightly

Preheat oven to 350F. Grease two 8-inch round cake pans. Dust with flour, shaking out excess. In large bowl, whisk together tofu, maple syrup, espresso, water, rum and vanilla until smooth. In another large bowl, sift together flour, cocoa, baking powder, baking soda and cinnamon. Add flour mixture to tofu mixture and mix until smooth. Divide batter between prepared pans. Bake until cakes are springy to the touch, about 15 minutes. Cool in pans on wire racks 10 minutes. Turn cakes out onto racks to cool completely. Make rum syrup: In small saucepan, stir together all ingredients. Heat over low heat 3 minutes. Using pastry brush, spread warm syrup over top of cakes.

Make frosting: In blender or food processor, combine all ingredients until smooth. Place 1 cake layer on serving plate. Spread with half the frosting. Top with second layer. Spread top and sides with remaining frosting. Garnish with chocolate curls if desired. (262 calories per serving)

Decadent Dairy-Free Chocolate Truffles
Serves 10 (makes about 30 truffles)
Truffles are usually made with heavy cream, but you’ll never miss the dairy in these luscious vegan chocolates.

6 oz. high-quality dark chocolate (60% cocoa), finely chopped
1/4 cup walnut, almond or canola oil
1/2 cup unsweetened cocoa
1/2 cup chopped nuts

Place chocolate, oil and 1/3 cup water in microwave-safe bowl. Heat on high in microwave 1 minute. Stir; heat 1 minute more, or until chocolate has melted. Whisk until smooth. Cover with plastic wrap and chill 6 hours, or overnight. Place cocoa and nuts on separate plates. Shape truffle mixture by heaping teaspoonfuls into small, 3/4-inch balls. Roll in cocoa or chopped nuts. Chill until ready to serve. (66 calories per truffle)

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A Grass to Eat - Lemongrass

Lemongrass, an aromatic grass from the Tropics, has become extremely popular in the West over the last 30 years both for its wonderfully fresh, uplifting, perfume in health and beauty products but also for it's unique lemony taste in Thai, Vietnamese, Indonesian and other recipes.

See my Herbs 'n Oils blog for the health and beauty facts about Lemongrass Essential Oil.

It is and excellent source of iron, potassium and manganese and a good source of folic acid, magnesium, zinc and copper.

Lemongrass should be used sparingly in food dishes due to it's strong flavor. The whole stalk can be used, either sliced or minced. It is often used and blends well with other aromatic herbs like chilies, garlic and cilantro.

For how to prepare and cook fresh lemongrass see an excellent, step by step article at About.com

Fresh lemongrass is usually available in most supermarkets but if unavailable can be purchased frozen, bottled or dried. When fresh it can be stored for a couple of weeks in the fridge and also freezes well.

Being a natural antibacterial and digestive aid adds to why it is a wonderful addition to any meal. Plus on those hot Summer evenings keep away those small flying insects with lemongrass essential oil in your burner and enjoy your meal in peace.

Why not plant lemongrass yourself ? If you have a stalk with a decent undamaged bulb, pop in a glass jar, in water, on a sunny windowsill. Once roots start growing put in a pot of sandy soil on the same sunny windowsill. Keep moist. After a while you should have a clump of stalks growing and can pick one to use whenever required.



Veggie Pad Thai
From Happy Cow's Vegetarian Guide

½ firm tofu package, cubed
1 cup mixed raw vegetables, chopped
½ cup bean sprouts
2 garlic cloves, crushed
1 red chili, crushed
½ onion, sliced
½ carrot, sliced
1 tomato, sliced
2 lemongrass stalks, sliced thin
5 lime leaves, whole
4 tbsps soy sauce
1 tbsp brown sugar
2 tbsps oil
handful of noodles, glass or rice
sesame seeds
peanuts ground to bits

Place oil in heated wok. Add garlic, chili, onion, carrot, tomato, and tofu. Stir fry. Add mixed vegetables, lemongrass, and lime leaves. Stir fry. Add soy sauce and sugar to taste. Stir fry. Add noodles. Stir fry. Add bean sprouts. Add a little water if needed. Add ground peanuts. Serve on plate, sprinkle with sesame seeds and peanut bits. Serves 2

Thai Red Curry Paste
From IVU-EastAsia
Contributed by: Kate Pugh
I like this better than the ones that come in jars. This recipe is adapted from one in the BBC Vegetarian Good Food magazine.The original recipe used 8 large dried red chillies - I use fresh ones instead. 2 medium chillies gives a medium-hot paste; sometimes I even use more, and I'm not a big fan of over-hot food. Makes 1/2 cup.

2 or more fresh red chillies, deseeded
5 garlic cloves
2 stalks fresh lemongrass
bottom stems from a large bunch of fresh coriander (cilantro) (original recipe used 3 coriander (cilantro) roots)
1 x 1-inch cube fresh ginger or galangal
1 large shallot or equivalent onion
peel of 1 lime (original used 1 tbsp chopped Kaffir lime peel)
1 tsp salt
2 tsp coriander seeds
1 tsp white or black peppercorns

Chop the chillies, garlic, lemongrass, coriander stems, ginger and shallot or onion. Prepare the lime peel by removing as much of the white pith as possible (lay it outside down and slice the pith off with a sharp knife held horizontally) and then chopping. Place all ingredients in the blender and whizz to a fairly smooth paste. The raw ingredients come to about 1 cup, so it's enough to put in most small blenders. Store in a screw-topped jar in the fridge - I've kept it for a week or more.

Chilled Broad Bean and Lemongrass Soup
From Vegan Food posted by Mr Falafel

4 tbsps margarine
1 onion, chopped
1 large leek, roughly chopped
3 stalks lemongrass, inner part chopped
1/2 tbsp fresh chopped root ginger
3 1/2 cups vegetable stock
3 cups broad beans, shelled
2 1/2 cups soy milk
Pinch of sugaralt and freshly ground black pepper
4 mint leaves, finely chopped

Heat the margarine in a saucepan and add the onion and leek. Cook over a low heat for about 10 minutes or until softened. Add the lemongrass and ginger and cook for 5 minutes. Then add the stock and broad beans. Bring to the boil then simmer for 10-15 minutes. Pour the soup into a blender or food processor and whizz until you have a puree. Sieve if you wish. Add the soymilk,
season to taste and add the sugar. Serve well chilled, sprinkled with finely chopped mint.

Technorati Tags: vegan+diet Vegan+Recipes lemongrass curry+paste broad+beans vegan+blogs

A Squeeze of Lime

When most people think of limes in history they think of the fact it prevented British sailors from getting scurvey due to its high vitamin C content. It also caused them to get the nickname "limeys", a term used even today. The lime originated in India and was introduced to North Africa and Spain by the Moors. Columbus introduced the lime to the Americas and later the British cultivated the trees in their West Indies colonies. Today limes are grown extensively in Mexico, Brazil and the U.S.

The lime tree is a member of the Rutaceae family. It grows well in any tropical and sub tropical area. There are two types of limes one being sweet and the other sour. Sour limes possess a greater sugar and citric acid content than lemons and have an acidic and tart taste and sweet limes lack citric acid so like their name are sweet to taste.

Nutritionally limes are a very good source of vitamin C, as mentioned before, and a good source of dietary fiber, calcium, iron and copper and they are low in sodium. They also contain the flavonoids called flavonol glycosides which have antibiotic properties and are said to stop cell division in many cancer cell lines. Due to the high vitamin C levels and antibiotic properties they are a natural way to prevent gum disease and to ease bacterial infections and colds. They are also a remedy for indigestion, heartburn, and nausea.

Purchase limes that are firm and heavy for their size. They should be be deep green in color when their flavor is at it's best. As they fully ripen they start turning yellow. They can be kept out at room temperature where they will stay fresh for up to one week and in the fridge where they will saty fresh for up to two weeks. Lime juice and zest can be frozen in ice cube trays.

As regular commercial limes are waxed to prevent bruising during transportation it is best to buy locally grown organic limes. The wax could contain various compounds like ethanol or milk casein so if organic limes unavailable be sure to discard the skin.

A staple in any kitchen, limes and lime juice are used in many marinades, salad dressings, sauces and cooking recipes. Not forgetting what a wonderful addition it is to drinks.

See my entry on lime oil and juice at "Herbs 'n Oils" also with lime home remedies and homemade beauty mixes.

***********

Recipes of the Day

Avocado Frappe
From the Vegetarian Times
In the Philippines, this pale green drink is made with condensed milk. Here, soy milk and a dash of fresh lime juice turn it into a lively breakfast smoothie. It’s particularly recharging after a morning workout. Asian food stores sell palm sugar, as do some supermarkets (check the Thai food section), though you can substitute brown sugar.

1/4 ripe medium avocado
3 Tbs. packed palm or light brown sugar
3/4 cup plain soy milk
4 ice cubes
2 tsp. fresh lime juice

Place all ingredients in blender. Whirl until smooth and thick. Pour into tall glass and serve.

Cilantro-Lime Vinaigrette
From the Vegetarian Times
Makes 2/3 cup
This zesty dressing is excellent on salads of all kinds or drizzled over steamed new potatoes.

2 small cloves garlic
1/2 tsp. coarse salt
1/4 cup fresh lime juice (3 to 4 limes)
3 Tbs. dark sesame oil
2 Tbs. vegetable oil
1 Tbs. cider vinegar
1/4 tsp. Dijon mustard
2 Tbs. chopped fresh cilantro
2 tsp. grated lime peel

With mortar and pestle or on cutting board using flat side of chef’s knife, mash garlic and salt to paste. In small bowl or glass jar with tight-fitting lid, combine garlic paste, lime juice, both oils, vinegar and mustard. Whisk or shake until well blended. Add cilantro and lime peel and mix well.

Gingery Lime Tofu Stir Fry
Recipe submitted by Colleen
Vegweb.com

1 red bell pepper
1 package of extra -firm gourmet tofu (I don't use silken with this one)
1 teaspoon salad oil
1/3 cup fresh lime juice
2 tablespoons hoisin sauce (Asian markets carry this)
2 tablespoons soy sauce
2 tablespoons fresh ginger
1/2 teaspoon red pepper flakes
1/4 cup minced cilantro
1 veggie broth cube
1/4 cup warm water

Rinse, stem and seed bell pepper; trim out and discard the white stuff inside. Cut into strips about 1/4 inch wide and 2 inches long. Disolve the veggie boulon cube into 1/4 cup water. Drain tofu so its good and dry, then cut into cubes that are bite size. Pour oil into a 10-12 inch skillet (nonstick is good) over med-hi heat. After oil is hot, add bell peppers and stir until its just tender-crisp to bite, about 3 minutes. (try it out but try not to eat it all cause you'll need it later). Remove from pan and place it in a bowl. Add tofu to pan, and fry it up til its golden (add more oil if ya need too)..but like don't mush it up..well you can if you want, but I really don't know what could happen. After tofu is browned, add the 1/4 cup water/boulon combo to the pan and stir it around a little bit? With a slotted spoon, remove the tofu from the pan and add it to the peppers..(leave the juicy stuff in the pan). To the pan add the lime juice, hoisin sauce, soy sauce, ginger, and red pepper flakes. Cook it over a high temp til the liquid is reduced (5 or 6 minutes). Add tofu and green peppers to the pan and stir it for like 30 seconds until its all hot..wah lah! or whatever. Place a layer of fresh spinach on the plate, then take a spoonfull of brown rice and put it on the spinach , then take a generous spoonful of the tofu mixture and slop it on top.. THEN sprinkle it with cilantro..YUM its really good and it looks nice too.

Vegan Key Lime Pie
Recipe submitted by kara
Vegweb.com

2x 8 oz. containers vegan cream cheese
2 tablespoon soymilk
1 cup natural sugar
1 teaspoon vanilla
2 teaspoon grated lime peel
4 tablespoon lime juice
2 tablespoon cornstarch
1 9inch vegan graham cracker crust
sliced strawberries

Preheat oven to 350 degrees. Blend cream cheese, soymilk, vegan sugar, vanilla, grated lime peel, lime juice and cornstarch until smooth. pour mixture into graham cracker crust, place on baking sheet and bake for 40 minutes. Let cool, refrigerate overnite. Top with sliced strawberries. Serves: 8

A Nice Little Book for Veggie Kids

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Have You Taken Your B12 ?

It's time again to post about the importance of Vitamin B12 (cobalamin) in a Vegan diet. The more that I read up on it the more I realize I need to find out.

What we do know is that there is too little B12 in plants and it is not easily absorbed. Many still feel that they can obtain sufficient B12 from fermented products like tempeh, miso, shoyu, tamari or seaweeds and algae but tests are finding that fact to be false.

Humans can manufacture B12 in their own bodies like many other mammals but unfortunately the bacteria present in the large intestine which are able to synthesise B12, unlike animal intestines, are too far down to be absorbed into our systems.

A total lack of B12 in our diets can cause degeneration of nerve fibres and irreversible neurological damage but this is very unusual as it would be rare for someone to have no B12 in their body at all. What they can have with very low levels of B12 is anaemia as B12 is necessary for the synthesis of red blood cells. Other typical deficiency symptoms include loss of energy, poor resistance to infection, tingling and numbness in limbs, blurred vision, abnormal gait, sore tongue and confusion. People who cannot absorb B12 often develop pernicious anaemia and need to be treated with injections of B12.

To prevent problems it is therefore important to get sufficient B12. The only reliable sources of vitamin B12 for Vegans are either fortified food or a vitamin B12 supplement.

Various B12 fortified Vegan foods are available : Yeast extracts like Marmite, Vecon vegetable stock, soy milks, margarine, bread, cereals etc. Care must be taken with these products as B12 is sensitive to heat and light so must be stored in suitably cool areas away from bright lights.

There are many Vegan B12 supplements available either on their own or as part of a multivitamin. Each product will give the recommended dosage which is usually around 10 micrograms but in different countries and with different products this can vary. Some people prefer to take a couple of larger doses twice a week. Feeding mothers and the elderly require higher doses.

Do not take chances, take your Vitamin B12.

********************

Recipes of the Day from "The Diet of Peace"

You should find this site rather interesting and rather unusual plus it has an excellent but different Vegan viewpoint and some great recipes. I came across it last year and visit often.

Making Mock Meats from Soy

TOFU ITALY
1 block extra-firm light tofu
1 teaspoon Garlic
1 teaspoon Oregano
1 teaspoon Basil
1 teaspoon Fennel seeds
1 tablespoon Red wine or red wine vinegar diluted with water

Drain the tofu well. Slice into ½-inch slices. Put the slices into a bowl with the remaining ingredients. Toss to coat. Bake at 400 F until they are brown and firm.

TOFU MISO CUTLETS
1 pound extra-firm tofu
2 tablespoons miso paste
1 cup water
1 clove garlic, crushed
¼ cup nutritional yeast
Breading Mix:
1 ½ cups yellow cornmeal
1 tablespoon paprika
1 teaspoon dried rosemary
1 teaspoon dried thyme
1 teaspoon dried basil

Slice tofu into ¼-inch thick slices. Mix together the miso, water, garlic, and nutritional yeast. Marinate the slices for at least one hour (or overnight). Mix breading ingredients together. Dredge moist tofu slices in breading mix and arrange on baking sheet coated with misted oil. Bake at 375 F for 15 minutes. Turn. Bake another 15 minutes until golden brown.

TOFU UNTURKEY
5 pounds medium firm tofu
½ cup sesame oil (no substitutes)
¼ cup tamari
5 tablespoons veggie chicken seasoning
4 tablespoons yeast
1 tablespoon soy sauce
3 tablespoons sage or turkey seasoning
10 to 15 cups dressing

Mash tofu well. (For optimal results, blend a firm Chinese style tofu with a smaller portion of Japanese style, such as Mori-Nu Firm.) Mix tofu with all ingredients except tamari, sesame oil and dressing. Line the 3 Quart strainer with a single layer of moistened cheesecloth. Transfer tofu to strainer. Press tofu to flatten, and fold edges of cheesecloth over it. Place a cake tin or other flat object over the surface of the tofu and weigh it down with a heavy object (about 5 lbs) to press the liquid from the tofu. After the tofu has drained for 1 hour, hollow out to within 1 inch of the colander. Fill the cavity with your favorite stuffing. Pack in stuffing and cover with the remaining tofu. Pat down so surface is flat and firm. Oil mist the 7 Quart Roaster, place Roaster over strainer, and flip over so that flat surface of filled tofu faces down. Remove cheesecloth. Mix sesame oil and tamari to use as a basting liquid. Baste tofu with liquid. Bake covered at 400 F for 1 hour. Remove cover, baste, and return to oven to bake uncovered until top becomes golden brown, about one hour more. Baste again at least once during remaining cooking time.

UNTURKEY STUFFING
1 loaf day-old or dried out bread
20 ounces water
1 ounce soy sauce
1 teaspoon poultry seasoning
Salt
Ground black pepper
½ cup cooked wild rice
½ cup fresh mushrooms (cut into small pieces)
¼ cup dried cranberries
¼ cup pecans or walnuts, optional
¼ cup apple cubes, optional

Mix together and salt and pepper to taste. Add any of the optional ingredients as desired. It will be sticky. Shape into a loaf and place inside a tofu un-turkey or bake in the 3 Quart Pan for about an hour at 350 degrees F. You can slice it like a meatloaf and serve.

Tags: vitamin+B12 tofu+recipes vegan+diet

Healthy Apple Cider Vinegar

Apple Cider Vinegar has been popular for thousands of years in Europe and the East for it's flavor and it's healing properties.

Pure apple cider vinegar contains vitamins C, E, A, B1, B2, B6, potassium, calcium, chlorine, magnesium, sodium, sulfur, phosphorous, iron, sillicon, fluorine and copper. It also contains various acids plus potash and apple pectin.

It breaks down fatty, mucous and phlegm deposits within the body and is therefore a wonderful detoxifier as it improves the functions of the vital organs. It also oxidizes and thins the blood, which is important in preventing high blood pressure.

Excellent for the digestive system, plus it is often taken prior to eating food at outdoor events to prevent diarrhea or digestive upsets.

Apple cider vinegar is high in potassium which is necessary for soft tissue repair. Prevents premature aging.

It has always been popular as an aid when dieting. This is probably due to the fact that it makes the body burn calories better, reduces appetite and gets the entire metabolism working. Apple cider vinegar is taken in water 3 times a day before meals.

Get a bottle of pure apple cider vinegar today.


Note: Earth Clinic has extensive reader feedback on their "cures" with apple cider vinegar

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Recipes of the Day

Garlicky Brussels Sprout Sauté
from Vegetarian Times
Even people who don’t like Brussels sprouts will eat—and enjoy—this fast dish with a tender crunch. Pre-peeled garlic cloves from the produce section make this recipe even quicker.

1 lb. Brussels sprouts, ends trimmed
2 Tbs. olive oil
12 cloves garlic, peeled and quartered lengthwise
1 Tbs. brown sugar
1/2 tsp. salt
1/8 tsp. ground black pepper
1 Tbs. apple cider vinegar

Place Brussels sprouts in bowl of food processor. Pulse 12 to 15 times, or until shredded.
Heat oil in large nonstick skillet over medium-low heat. Add garlic, and cook 5 to 7 minutes, or until light brown. Increase heat to medium-high, and add shredded Brussels sprouts, brown sugar, salt and pepper. Cook 5 minutes, or until browned, stirring often.
Add 1 1/2 cups water, and cook 5 minutes more, or until most of liquid is evaporated. Stir in vinegar, and season to taste with salt and pepper. Serve immediately. 6 servings

Quick Vegan French Onion Dip
from Vegetarian Baby and Child
By Melanie Wilson

1 package of dry French onion soup mix
water to moisten
1 10.5-oz. package of firm silken tofu
1 Tbsp. apple cider vinegar

Place onion soup mix with just enough water to moisten it well into a microwave-safe bowl. Microwave on high for two minutes. In the meantime, put the tofu and apple cider vinegar into a blender. When soup mix is heated, pour only half of it into the blender with the tofu. Blend until smooth and taste. Add more soup mix if necessary until desired flavor is achieved. Do not dump entire bowl of soup into the blender, as this may make the dip much too salty. Chill and serve with vegetable sticks or chips.
"Kids really love this recipe because there are no onion chewies, and the flavor can be as mild as you desire."

Swiss Chard and Portobello Mushrooms
from Vegetarian Times

4 Tbs. tamari
2 Tbs. vegetarian Worcestershire sauce
2 Tbs. cider vinegar
2 tsp. Asian sesame oil
4 tsp. minced shallots
2 tsp. country-style Dijon mustard
2 portobello mushrooms caps, about 5 oz. each
2 bunches red swiss chard
1 tsp. plus 1 1/2 tsp. olive oil
4 tsp. minced garlic

In shallow bowl, whisk 2 tablespoons tamari, Worcestershire sauce, vinegar, sesame oil, shallots and mustard. Add mushroom caps and marinate 15 minutes, turning occasionally.
Meanwhile, remove stems from chard and coarsely chop.
In large skillet, heat 1 teaspoon oil over medium heat. Add garlic and cook, stirring, 1 minute. Add chard and remaining tamari. Cover and cook until wilted, 4 minutes. Uncover and set aside.
Wipe out pan. Heat remaining 1 1/2 teaspoons oil over medium-high heat. Remove mushrooms from marinade; reserve marinade. Add mushrooms and cook until tender, 4 minutes per side.
To serve, reheat chard and divide among plates. Cut mushrooms into 1/2- inch-thick slices. Arrange sliced mushrooms over chard and drizzle with remaining marinade if desired. 4 servings.

Tags: vegan+diet apple+cider+vinegar vinegar+recipes

Vegan Sandwich Spreads

As Vegans we do not eat butter and many are worried about the hydrogenated oil or trans fatty acids in margarine, so we often have to rack our brains what to put on as a base when making sandwiches. There are actually many vegan spreads that can be used that are not only tasty but also healthy and nutritious.

For those who really want a substitute with the same type of flavor and texture there are a few commercial products which do fit that category and are safe to eat like Natucal All Vegan Buttery Spread which is 100% vegan, dairy-free, nonhydrogenated, trans fat free, no preservatives, gluten free and no artificial color or flavor.

If you prefer not to use a substitute there are many different spreads to buy or make yourself:
Avocado is a wonderful base, whether you will be eating it on it's own, with a salad topping, sliced tofu or vegan-cheese topping.
Humus (hummus) is available in many shops or if you have a good blender, very easy to make yourself. Blend one tin of chickpeas (garbanzo beans) with approx half a cup of extra virgin olive oil. You can also add garlic, lemon juice or cumin powder depending what you prefer. Great for any savory filling but if left plain a sweet filling can be added as well.
Eggplant (Brinjals) can be roasted in the oven for around half an hour. Scraped out and blended with onion, tomato or a little tomato paste, peppers or onion. Add a little virgin olive oil or lemon juice to get the right consistency.
Red Lentils can be cooked with your favorite spices like coriander, chili, cumin, ginger or curry powder then drained and blended.
Green Lentils can be cooked with thyme and yeast extract, drained and blended.
Tofu can be blended to make a spread with added fresh herbs, spring onion, gherkin, fresh spinach lightly steamed or raw.
Nut Butters can be made blending 2 cups raw nuts, like almonds or cashews, with a little extra virgin olive oil or any other cold pressed oil.

As you can see the ideas are endless and very simple.

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Recipes of the Day from Go Dairy-Free

Corn Buttery Spread

¼ cup Yellow Cornmeal
1 cup Water
cup Soy, Rice, or Oat Milk
2 teaspoons Lemon Juice
1 teaspoon Sea Salt
2 Tablespoons Unsweetened Flaked Coconut (check the bulk foods for an inexpensive option)

Cook the cornmeal and water in a saucepan over medium-low heat, stirring frequently, until it becomes “mushy”. Combine with remaining ingredients in a blender, and process until smooth.

Tofu Cream Cheese

1 cup Firm Silken Tofu
2 Tablespoons Olive or Vegetable Oil
3 Tablespoons Lemon Juice or 2 Tablespoons Vinegar
1Tablespoon Sugar
½ teaspoon Sea Salt

Combine all ingredients in a blender and process until smooth. Pour into a bowl and chill.

Pimento Dairy-Free Cheese
Adapted from the “Country Life Vegetarian Cookbook"

1½ cups Water
5 Tablespoons Agar Flakes
¾ cup Cashew Pieces, may substitute Sunflower Seeds
2 Tablespoons Sesame Seeds or 1 Tablespoon Tahini (see our Product List)
1¼ teaspoons Sea Salt
2 teaspoons Onion Powder
¼ teaspoon Garlic Powder
¼ cup Nutritional Yeast Flakes
½ cup Diced Red Pepper or Pimentos
2½ Tablespoons Lemon Juice

Put the first two ingredients into a small saucepan and bring to a boil. Reduce the heat to medium and simmer for 5 minutes, stirring frequently. Place the agar mixture and the remaining ingredients in a blender. Blend all ingredients on high 1 - 2 minutes until creamy, stopping the blender once or twice to stir the contents and scrape down the sides. Pour the “cheese” into a mold and chill overnight. Un-mold the cheese and use sliced or shredded in place of commercially made cheese in your favorite recipes, or enjoy with crackers, breads, or fruit. Store in an airtight container in the refrigerator for 7-10 days.

Variations: To make different flavors, fold in one of the following before pouring cheese into mold:

¾ cup finely Chopped Olives
2 Tablespoons Toasted Sesame Seeds
1½ Tablespoons Caraway Seeds
2 Tablespoons Dill Weed Powder
or 1 Tablespoon plus 2 teaspoons Onion Flakes and 2¼ teaspoons Dill.

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I have been dairy free for several years, and I started because I felt it was going to reduce my allergies, which it did, and help me lose weight, which it did.

Fran Drescher "The Nanny"

Tabs: non-dairy vegan spreads vegan diet