Iron in a Vegan Diet

Many ask if I am anaemic as I do not eat red meat....I am not! You do not have to eat red meat , or any animal product for that matter, to get your daily iron requirement. There are many vegetable sources, for instance dark green leafy vegetables and dried beans contain more iron per calorie/kilojoule than meat.

Iron is required in the formation of red blood cells. Lack of iron leads to anaemia which even in a mild form can cause headaches, fatigue, dizzy spells and brittle nails. If not treated severe anaemia can even lead to angina and heart attacks. Iron is also required by the body's enzymes and the immune system for them to function efficiently. Suggested RDA for vegan men and post-menopausal women is 14 mgs per day and pre-meopausal women 33 mgs per day.

Iron comes in two forms, the easily absorbed heme iron and the less easily absorbed non-heme iron. The vegan plant based diet contains non-heme iron. This causes no problems as vitamin C vastly increases iron absorption therefore by adding fruit or veggies to an iron content food is all that is required. Cooking also increases the amount of available non-haem iron in vegetables. This fact does not affect raw vegans due to their high intake vegetables and fruit.

Another interesting fact on absorbtion is that that iron is stored in the liver and if your stores there are high, your body absorbs less iron and if low your body absorbs more. Note also that calcium and tannins reduce iron absorption so tea, coffee, and calcium supplements should be taken several hours before a meal.

If you opt for an iron supplement take the recommended dosage as too much iron can be dangerous. Take on an empty stomach. Some people have poor reactions to them so taking a "gentle iron" form is found much more preferable or taking a liquid iron tonic made up of extracts from fruit, veggies and herbs.
IMPORTANT NOTE: Iron supplements can also cause reactions with certain medicines so check with you pharmacist before taking them.

Examples of veggie iron content (mgs) :

Black beans, cooked - 1 cup - 3.6
Blackstrap molasses - 2 tsp - 2.4
Chickpeas, cooked - 1 cup - 3.2
Figs, dried - 5 med - 2.0
Green beans, boiled - 1 cup - 1.6
Lentils, cooked - 1 cup - 6.6
Oatmeal, cooked - 1 cup - 1.6
Peas, cooked - 1 cup - 2.5
Potato - 1 large - 3.2
Quinoa, cooked - 1 cup - 6.3
Romaine lettuce - 1 cup - 3.4
Soybeans, cooked - 1 cup - 8.8
Spinach, boiled - 1 cup - 6.4
Swiss chard, cooked - 1 cup - 3.7
Tahini - 1 tbsp - 1.4
Tempeh - 1 cup - 3.8
Thyme, dried, ground - 2 tsp 3.6
Tofu, firm 1 cup - 3.6
Tomato, ripe - 1 cup - 4.5
Turmeric, powder - 2 tsp - 1.9
Turnip greens, cooked - 1 cup - 3.2

So it is important to add iron foods daily. This is not hard as a simple bean recipe with fresh tomato sauce or a baby spinach salad with citus juice or fruit can be made in minutes.

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Iron Booster Fruit Smoothie
A great recipe from Smoothie Recipes (Australia)
Excellent for celiac’s and others who suffer from iron deficiency anaemia.

1 cup of apple juice (0.6)
1 cup of prune juice (3.0)
1 medium banana roughly chopped (0.3)
2 tsps Spirulina powder (Brands vary in Iron content) (1.8)
1 teaspoon of magnesium supplement powder * (Optional)
6 ice cubes

Blend and serve. Total Iron content 5.7 mg

*Those suffering from celiac disease may also have trouble with absorbing magnesium. Magnesium deficiency results in your muscles cramping and causes muscle spasms. This smoothie adds a supplement to boost magnesium levels.


Fresh Apple Muffins
From PCRM Recipe of the Week Newsletter
Makes 12 muffins (each containing 3.5mgs iron)

3 cups whole-wheat pastry flour
1/2 cup sugar or other sweetener
2 tsps baking soda
1/2 tsp salt
2 cups finely chopped green apple (about 2 medium to large apples)
1 1/2 cups fortified soy- or rice milk
2 tbsps cider vinegar
1/3 cup blackstrap molasses
3/4 cup raisins
1/2 cup chopped walnuts
vegetable oil spray

Preheat oven to 375F/200C. Mix flour, sugar or other sweetener, baking soda, and salt. Set aside. Put apples in a large mixing bowl and add non-dairy milk, vinegar, and molasses. Add flour mixture and stir until just mixed, then stir in raisins and walnuts, if using. Spoon batter into vegetable oil sprayed muffin cups, filling to just below tops. Bake 30 to 35 minutes, until tops of muffins bounce back when lightly pressed. Remove from oven and let stand about 5 minutes, then remove from pan and cool on a rack. Store in an airtight container.


Wilted Spinach Salad with Chickpeas
From Martha Stewart

1 lb/4 cups/450 gms cherry tomatoes
1 lge can 19 oz/540 gms organic chickpeas
4 tbsps olive oil
coarse salt and ground pepper
2 tbsps vinegar
1 lb/450 gms baby spinach
1/2 cup slivered black olives

Heat broiler. On a broiler-safe rimmed baking sheet, toss cherry tomatoes with chickpeas with one tablespoon olive oil; season with coarse salt and ground pepper. Broil, tossing occasionally, until tomatoes are slightly charred, 15 to 20 minutes. Meanwhile, in a large bowl, whisk together remaining 3 tablespoons olive oil and white-wine vinegar; season with salt and pepper. Add baby spinach, hot vegetables, and black olives. Toss with vinaigrette (spinach will wilt slightly). Serves 4.

Technorati Tags: iron vegan+recipes vegan+health vegan+nutrition vegan+blogs

Flax, The Seed of Ancients

Flax was cultivated in Babylon as far back as 3000BC. It was also popular with the Ancient Greeks and the Romans . Flax was first introduced to North America by the Canadian colonists in the 17th century.

Flax seeds also known as linseed, have a hard shell, which depending of the variety, can be from a golden to a reddish brown. Due to the hard shell most people prefer to eat ground flax seeds. They have a wonderful nutty favor.

The seed and oil is particularly important to Vegans and vegetarians due to being the richest plant source of omega_3 fatty acids. It lowers high blood pressure, reduces the formation of blood clots therefore reducing the risk of heart attack and stroke.

Omega_3 is also an anti-inflammatory relieving conditions like arthritis, migraines, lupus, gout and asthma. Studies have shown it to reduce bone loss. To meet your daily requirement, all that is required is one tablespoon of flax oil or two tablespoons of ground flax seed.

Flax seed also contains lignans which have anti-cancer, anti-viral, and anti-bacterial properties. It has far more lignans than other plant sources.

High in soluble fiber, it is excellent in relieving constipation and IBS problems. It also is a good source of omega_6 fatty acids, manganese, copper, magnesium and vitamin B6, plus many other minerals, vitamins and amino acids. It also contains a high quality protein.

Whole flax seeds can be stored in an airtight container in a cool dark cupboard for over a year, but ground flax seed is preferably stored in an airtight container in the fridge to prevent it becoming rancid and should not be kept for more than 3 months. The oil must also be refrigerated and should not be kept for more than 6 weeks and must not be used used when cooking but only added afterwards.

Ground flax seeds or oil can be sprinkled on cereals, added to smoothies and even sprinkled on cooked veggies. You can also add ground flax seeds to bread and cake mixes.

Note: When first using flax seed start with small amounts, as some people find that when using it for the first few times, they experience a bloated feeling or suffer from mild flatulence.

For more info on flax oil and flax beauty recipes see my posting on my other blog Herbs 'n Oils .

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Pecan Pie
From PCRM
Recipe from the Millennium Restaurant, San Francisco, Calif.

2-1/2 cups pecans, toasted and coarsely chopped
3/4 cup maple syrup
1/3 cup brown rice syrup
1 tablespoon vanilla extract
1 tablespoon minced fresh ginger
1/4 teaspoon sea salt
3 tblsps flax seeds
1-1/2 teaspoons arrowroot
1/3 cup soymilk
prebaked pie crust

To make the filling: Place the pecans in a large bowl. In a medium saucepan, combine the maple syrup, rice syrup, vanilla extract, ginger, and salt. Simmer the mixture for 5 minutes, then remove from heat and allow to come to room temperature. In a spice grinder, grind the flaxseeds to a powder. Combine the arrowroot, soymilk, and flaxseed meal with the maple syrup mixture, pour into a blender, and blend until smooth. Pour the liquid from the blender over the pecans. Mix well and pour into a prebaked pie shell. Bake at 350° F for 30 minutes, or until the filling has firmed up. Let cool.

Flax Seed Morning Shake
From Golden Fitness Flaxseed
Recipe by Jeanne-Mance Côté from Montreal, Canada.

8 oz Lite Soya Milk
Strawberries
Raspberries
Blueberries
One banana
2 tbsps freshly ground flax seed
1 tbsp wheat germ
sweetner to taste (optional)

Mix together in blender or hand mixer

High Fiber, Lower Carb Maple Morning Muffins
From Goodbaker Vegan Gourmet Baking Mixes
This is a low-carb muffin recipe, that is also a healthy bran muffin recipe, that is also a cane sugar free muffin recipe, that is also a low fat muffin recipe, that is also a vegan muffin recipe, that is also a protein muffin recipe! These vegan muffins are surprisingly moist and fluffy, with a delicate texure. The ground flax seed in this muffin recipe acts as an excellent vegan egg replacer, and also provides healthy flax oils and fiber.

Dry Ingredients:
1/2 cup oat bran
1/2 cup whole wheat pastry flour
1/3 cup whole soy flour
1/3 cup oatmeal (rolled oats)
1/3 cup wheat bran
1/3 cup ground flax seed
1 tbsp baking powder
1 tsp baking soda
2 tsp cinnamon
1/4 tsp salt
1 tsp vital wheat gluten OR 2 tbsps starch (cornstarch, tapioca starch, arrowroot)
1/2 cup raisins and/or walnuts and/or other dried fruit
Wet Ingredients:
1-1/4 cups applesauce
1/3 cup maple syrup (or an equivalent amount of your preferred dry sweetener plus 1/4 cup water)
1 tsp vanilla (optional)
1 or 2 tbsps oil (optional)

Combine all of the dry ingredients in a large bowl, and stir with a whisk or spoon to combine thoroughly. Pour in the applesauce, maple syrup (or other sweetener and water), and optional oil. Mix gently, just enough to combine. Do not overmix. It’s OK to leave a few dry lumps. Spoon batter into a lined muffin tin, and bake at 350 degrees for about 18 minutes, or until the tops turn golden.

Hints: We’ve tried to use ingredients that are readily available. But it’s also a very flexible recipe. So if you don’t have both the wheat bran and the oat bran, simply substitute with more of the one you do have. If you don’t have either, substitute with more oatmeal. Or if you are missing any of the first 5 ingredients, just substitute with more whole wheat pastry flour.

Happy Colon

2 tbsps ground flax seeds
2 tbsps bran (molasses or any bran you have on hand)
2 tbsps rolled oats
chopped fried figs, prunes and/or raisins

Soak overnight in cup of filtered water and serve with soy yogurt and maple syrup (optional).

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24th April is World Day for Animals in Laboratories

Spare a thought for the millions of animals in laboratories being used in unnecessary experiments.

"I abhor vivisection. It should at least be
curbed. Better, it should be abolished.
I know of no achievement through
vivisection, no scientific discovery,
that could not have been obtained
without such barbarism and cruelty.
The whole thing is evil."

Dr. Charles Mayo, Founder of the Mayo Clinic

Technorati: flax linseed vegan+recipes laboratory+animals

Happy Vegan Easter

Happy Easter and may you all have a wonderful, long weekend. I would also like to wish my Jewish readers well over Passover.

Not sure how to amuse your younger children over the Easter long weekend? Have a look at my last year's Easter entry (courtesy of PETA) on things for them to do. You will find it here .

About.com also has tons of great Easter crafts and games suitable for Vegan tiny tots from coloring in pages to an Easter basket made out of a paper plate to pop in dairy-free chocolate eggs.

How do you catch the Easter Bunny?
Hide in the bushes and make a noise like a carrot!

Need some last minute Vegan Easter recipes? There is nowhere better than my favorite chef Bryanna Clark Grogan's site to get those ideas. She has a special page with links to her Easter recipes, Easter breads and other resources. There is also a section for a Vegan Passover. Visit this page at Bryanna's Vegan Feast .

Hot cross buns!
Hot cross buns!
One a penny, two a penny,
Hot cross buns!
If you have no daughters
Give them to your sons
One a penny, two a penny,
Hot cross buns.

Hot Cross Buns

From CD Kitchen
Submitted by Andy & Shell Recipe ID: 21155
Makes 24

4 1/2 cups All-Purpose Flour
1/3 cup Granulated Sugar
2 tablespoons Quick Rise Instant Yeast
1 teaspoon Salt
2 teaspoons Cinnamon
1/2 teaspoon Grated Nutmeg
2 cups Warm Water
1/4 cup Melted vegan margarine
2 liquid egg replacers
1 cup Raisins or part currants
1/2 cup Mixed Candied Peel
1 1/2 cup Icing Sugar
2 tablespoons soy Milk

In a large mixing bowl, combine the flour, sugar, yeast, lemon rind, salt cinnamon and nutmeg. Stir in warm water and vegan margarine, then egg replacers. Using a wooden spoon, vigorously stir dough until smooth and elastic. Stir in raisins and candied peel. Scrape down sides of bowl, cover with a clean dry towel and stand for 10 minutes. Grease 24 medium to large-sized muffin cups and spoon in batter -- no more than 2/3 full. Brush tops with melted margarine. Cover and let rise in a warm place until almost double, about 20 - 30 minutes. Bake in an oven preheated to 375 degrees for about 20 minutes or until tops are browned. Let cool on wire racks until warm, about 10 - 15 minutes. Combine icing sugar with soy milk until smooth; place in a piping bag or spoon on top of buns to make crosses.



Easter Vegan+Easter vegan+blogs vegan+recipes

Blueberries for Health

Blueberries are native to North America where they grow in the woods and mountainous regions in the United States and Canada. Eaten by Native Americans, but being tart in their wild state, were not very popular with the settlers until sugar became available. Blueberries were only grown commercially from the early 20th Century.

They belong to the Ericaceae family along with bilberries and cranberries. There are around 30 varieties of blueberries and they range from blue to purple-black in color and have a white waxy bloom covering their surface which protects the fruit.

Blueberries are very high in vitamin C, manganese and dietary fibre and are also a good supply of vitamin E and riboflavin. One cup of blueberries provides approximately 12% of daily fiber requirements.

What makes them special is that they are considered to be the highest source of antioxidents out of all vegetables and fruit. The antioxidents neutralize DNA-damaging free radicals, reducing cell damage. Excellent for the body and the skin and in the prevention of cataracts, glaucoma, heart disease and cancer. The antioxidents in blueberries are anthocyanins which are what gives them their blue color.

Blueberries have been found in laboratory tests, to help protect the brain and reduce the effects of age related conditions like Alzheimer's disease or dementia. They improve learning capacity, memory and motor skills. They have also been found in laboratory tests, , along with spinach and spirulina, to help with recovery after a stroke. The tannins and soluble and insoluble fiber in
blueberries prevents constipation and promotes urinary tract health.

When buying blueberries see that they are firm and still have their whitish bloom. They can be stored, unwashed in the refrigerator for 3 to 4 days. Wash lightly just before eating. They can be frozen but this changes their texture and flavor. They lose most of their health benefits if processed so it is best to purchase only fresh or frozen berries. They can be enjoyed on their own, blended in smoothies or scattered on breakfast cereals and are wonderful served with tofu ice cream or soy yogurt.

Said to not only halt the aging process but to actually reverse it, you will want to make sure their become a regular part of your vegan diet.

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Blueberry-Bran Muffins
Recipe Zaar
by She-Thing
I came across these in a vegan cookbook and they are delicious! My parents hate vegan food, but they always ask me to make these for them.

1 cup all-bran cereal
1 cup raw wheat germ
1/2 cup oil (I use vegetable oil)
1 cup soy yogurt (preferrably blueberry)
1 cup soy milk or rice milk
1 teaspoon vanilla extract
1 cup flour
1/2 cup soy flour
1 tablespoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1 cup sugar
2 cups blueberries (Thawed if you're using the frozen kind)

Preheat oven to 375 degrees.
In a medium bowl mix cereal, wheat germ, oil, soy-ghurt, milk and vanilla.
In a large bowl mix the flour, soy flour, baking powder, baking soda, salt, and sugar.
Pour the wet ingredients in with the dry ingredients and mix until just blended.
Gently fold in blueberries. Once again, make sure they're thawed and relatively dry or your muffins will be blue and wet.
Fill lined muffin tins 2/3 way full and bake for 22-25 minutes. You may have to bake them a little longer because my oven is extremely hot, so I only bake them for 22. Makes 12 muffins

Blueberry and Raspberry Syrup
from the Vegan Chef

1 cup apple juice
1/2 teaspoon cinnamon
1/4 teaspoon cardamom
10 oz. fresh or frozen red raspberries
10 oz. fresh or frozen blueberries

In a medium saucepan, place the apple juice, cinnamon, and cardamom, and bring the mixture to a boil.
Reduce the heat to low and simmer for 7 minutes.
Add the remaining ingredients and simmer the mixture an additional 5 minutes.
Remove the saucepan from the heat.
Transfer half of the mixture to a blender or food processor and process for 1-2 minutes or until smooth.
Add the pureed mixture back to the saucepan and stir well to combine.
Serve the syrup warm or at room temperature over pancakes, waffles, and other breakfast items, as a topping for fresh fruit, or use a sauce for desserts. Yield: 2 Cups

Blueberry Delight

1 frozen banana
1/2 cup frozen blueberries
1 cup soymilk or ricemilk

Blend all ingredients together and enjoy. Serves 2.

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Tags: blueberries fruit vegan+recipes

Favorite Vegan Recipe Blogs

Want ideas of what to cook ? The fabulous thing about Blogs is that they are are frequently updated so you have many tasty, healthy, nutritional recipes to choose from, on tap. Before I go shopping I pop into the blogs below to get ideas of what I want to cook and what to add to my shopping list.

They are in no particular order as all have wonderful food and most have pics which make my stomach rumble.

Fatfree Vegan Kitchen
http://blog.fatfreevegan.com/
Adventures in low-fat vegan cooking.

Vegan Lunch Box
http://veganlunchbox.blogspot.com/
A vegan activist who loves to cook.

The Vegan Recipe Club
http://theveganclub.blogspot.com/
A private club for vegans to meet and relax in a (finally) cruelty free safe zone. Recipes, life stories, ideas... enter in the Club to find out! Links to members vegan recipe blogs.

What The Hell Does A Vegan Eat Anyway?
http://veganmenu.blogspot.com/
A simple vegan blog about what we eat everyday.

Yeah, that "Vegan" Shit
http://yeahthatveganshit.blogspot.com/
Vegan recipes that will make you scream with unbridled pleasure.

Vegan.Raw - The Ultimate Diet for Weight Loss
http://vegandiet.blogspot.com
Get resources, recipes, tips and encouragement on adopting a vegan / raw lifestyle for your best health.

Vegan Feast Kitchen
http://veganfeastkitchen.blogspot.com/
The kitchen journal of a vegan food writer.

Absolutely Green
http://absolutegreen.blogspot.com/
French/English recipe blog.

My Life as a Vegan
http://aveganlife.blogspot.com/
Recipes, food diaries, tips, and more.

Vegan Lunchcast
http://www.veganlunchcast.com
What one grownup vegan takes to work for lunch everyday.

The Pythagorean Life
http://sorchah92.blogspot.com
Vegan recipes.

Vegan Momma
http://veganmomma.com/blog
A single mom who loves to cook.

Tags : vegan vegan+recipes vegan+blogs

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Recipe of the Day from Yeah That Vegan Shit

Beer Cookies

These are by no means the most amazing thing I've ever baked--they come out light and squishy and sweet but aren't knock-your-socks-off--but hell, they're a lot of fun to make, mostly because a batch only requires about 3/4 of a beer, so you'll end up dancing around your apartment while you bake, downing the excess in your bottles so as *not to be wasteful* ahem yes that's the reason. *AND* they were incidentally vegan (as in, I was roaming aimlessly looking at recipes and stumbled across these babies on a non-vegan website)--alls you gotta do is use some vegan beer in the recipe, and your vegan friends will love ya.

These yielded a tiny bit shy of 2 dozen cookies.

2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 cup packed vegan brown sugar
1 teaspoon ground cinnamon
1/2 cup vegan butter (I think I used Soy Garden brand)
1 1/4 cups room temperature beer (When I baked these cookies most recently, I used their Holy Moses beer.
1/2 cup chopped walnuts

1. Cream together the butter or margarine and the brown sugar. Cut in flour, baking soda and spice.
2. Blend in beer slowly to form a soft dough.
3. Drop by teaspoonfuls and top with a walnut piece.
4. Bake 12-15 minutes at a 350 degree F (175 degrees C) oven until lightly brown. Cool one minute on cookie sheet and remove to wire rack. (from All Recipes.com)

The cookies were nicely squishy (which I like in a cookie) and gave you potent enough beer breath that it had the added amusement of making everyone at work smell like they'd just dragged themselves out of an awake-through-the-morning drinking binge.

Have a Banana Boost

There is a good reason why bananas are top of fruit sales worldwide....they are extremely nutritious. So easy to pop in a bag, lunchbox or briefcase and to peel and eat wherever you happen to be. No fuss, no mess.

Bananas are a great boost to energy levels as they contain sucrose, fructose and glucose with vitamin B6 which regulates glucose levels. They contain high levels of potassium which help, when stressed, by normalizing the heartbeat and sending oxygen to the brain. Bananas also contain tryptophan, which the body converts into serotonin known to help the body relax. Just what is needed for the modern business person, student or athlete.

They are low in sodium, contain vitamins B, C and A, folic acid, magnesium, calcium and traces of iron and zinc with dietary fiber. All in all an excellent fruit.

As with most tropical fruits, bananas should be stored at room temperature. To ripen green bananas quickly just place them in the sun. Refrigeration causes the skin to turn black and a lot of the flavor is lost.

No time for a full breakfast? Blend a couple bananas with soy milk or make a quick sandwich of bananas and peanut butter on health bread.

Bananas can be used in a variety of ways in the home. A simple way of using up overripe bananas in summer is banana ice cream. Peel and slice, put in one layer in a plastic bag or container, freeze and then blend.

So next time you are out shopping buy some bananas and give your family an energy boost.

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Recipe of the Day

Oat Bran & Banana Muffins
From fatfree.com

1 1/4 cup all purpose flour
1 cup oat bran
1/2 cup sugar
1 tbsp baking powder
1/2 tsp baking soda
1/2 tsp salt
3/4 cup (rice/soy/almond) milk
1/4 cup applesauce
1 tsp vanilla
2 really, really ripe bananas, peeled, chopped

Preheat oven to 400 degrees. Combine first 6 ingredients in a large bowl. Whisk milk, applesauce, and vanilla to blend in medium bowl. Add milk mixture to dry ingredients, stirring until just combined. Mix in bananas. Divide batter among twelve muffin cups. Bake until toothpick inserted into center of muffins comes out clean, about 20 minutes. Transfer to rack to cool. Serve warm or at room temp.

Tags: bananas vegan nutrition vegan recipes

More Favorite Recipe Links

I have so many wonderful vegan and vegetarian links in my favorites, I thought I would share a few more of them with you and a recipe from each one.

Vegan Mania (Canada)

Vegan Mayo
This recipe is by far the tastiest vegan mayo I've tried so far.

1 1/2 cups medium-firm or firm silken tofu (you can use regular tofu, but it will be a bit grainy)
2 tbsp natural, light oil, like sunflower
up to 1/2 cup water (depending on how watery the tofu is)
1 1/2 tsp yellow mustard
1 tsp minced garlic
1/4 of an onion, minced
1/4 tsp white pepper
1 1/4 tsp sea salt
1 tbsp lemon juice
1 tbsp apple cider vinegar
2 tsp granulated beet sugar (optional)
1 tbsp finely ground raw cashews

Combine all ingredients in your food processor and whip until smooth.
Keep in your fridge for up to one week.

Vegetarian Network Victoria (Australia)

Vegan French Toast (with bananas)

3 cups sliced bananas (about 2 large)
2/3-1 cup soymilk
1 1/2 tsp cinnamon
3/4 tsp vanilla
12 slices bread
oil for frying
maple syrup for serving

Blend together bananas, soymilk, cinnamon and vanilla. Pour into a pie plate, dip slices of bread into batter. Fry in a non-stick skillet until slightly golden, be sure to use plenty of oil or else it will stick to the pan. Serve with maple syrup.

Frugal Living in the Uk

Rich and Chunky Mushroom Gravy

2 tablespoons sunflower oil
1 onion, finely chopped
8-10 large portabello or other large, flat mushrooms, cut into 3 cm cubes (roughly)
2 cups of water
seasalt to taste
1 cup of gravy mix (original Bisto or cheap equivilent! - use 3 teaspoons of powder for 1 cup of water)

Fry the onion in the sunflower oil for a few minutes and then add the cubed mushrooms. Cook until the mushrooms soften (five minutes approx) then add the water and gravy mix - stir until thickened. This is great served on spaghetti, over rice or baked potatoes.

Vegan Connection (USA)

Low-Fat Blueberry Muffins (12 muffins) - Recipe By :Susan Voisin

2 cups flour
1 tablespoon baking powder
1/2 teaspoon salt
1/2 teaspoon cinnamon
2/3 cup sugar
1/2 tablespoon Ener-G Egg replacer - mixed with 2 tbs water
1/2 teaspoon vanilla
3/4 cup soy milk -- or rice milk
3/4 cup applesauce
2/3 cup blueberries -- fresh or frozen (measured then defrosted)

Preheat the oven to 400 degrees. Sift the first 5 ingredients together, and then add all the wet ones. Mix just until moistened. Fold in the blueberries and then fill muffin cups (paper-lined or sprayed) full. Bake 20 minutes.

Enjoy!

Tags : vegan recipes weblogs vegan links vegan blogs