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World Wide Vegan

Traveling as a Vegan - Tips, Tricks, Recipes & More

Subway's Veggie Max is NOT Vegan!!

Friday, March 21, 2008


I'm going to be traveling for the next two weeks and I will not have access to the internet. Consequently this will be my last post until I get back. But don't despair, I'm sure to have lots of new travel destination news to write about when I get back.

Last week I was shopping at a Walmart that had Subway Sandwiches inside. It had been way too long since I'd eaten so I decided to ask if I could just buy a whole wheat roll. I told the clerk that I was a vegan and she pointed out that they had a "no fat, vegan patty" called the Veggie Max. Being way too trusting I ordered it.

After emailing Subway for a list of ingredients I learned that the Veggie Max is NOT a vegan burger. It has eggs in it and each patty has 10mg of cholesterol. So while it may be perfect for vegetarians, it is definitely not for vegans.

Here is the list of ingredients that I was given:
Mushrooms, water chestnuts, onions, carrots, green and red bell peppers, black olives, textured vegetable protein (soy protein concentrate, wheat gluten), egg whites, cooked brown rice, rolled oats, corn oil, calcium caseinate, soy sauce (water, soybeans, salt, wheat). Contains 2% or less of the following: onion powder, corn starch, salt, hydrolyzed corn, soy and wheat protein, sucrose, soy protein isolate, spices, garlic powder, dextrose, jalapeño pepper powder, and celery extract.

Have you tried a vegan veggie burger that was particularly good - or bad? Leave a comment and let us know what you did or didn't like about it.

Have a fabulous Spring Break and I'll be back before you get rid of all your holiday dinner left overs.

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posted by Karen Dougherty, 1:44 PM | link | 0 comments |

Vegan Hawaiian Luaus

Sunday, March 16, 2008


If you are planning a trip to Hawaii and you want to experience a Vegan Hawaiian Luau be aware that there are really only 2 options. Fortunately one of those options is the Polynesian Cultural Center on Oahu which is by far the most spectacular cultural event in the South Pacific. I'll expound later.

First let me tell you that Hawaiians are big meat eaters. And consequently the typical, touristy luaus are not vegan friendly. Nearly all Luaus include a traditional Imu (pig) ceremony where the tourists gather around the fire pit as the whole pig is dug up from the underground oven. My first luau was decades ago, before I was a vegan, and still it was one of the most grotesque experiences of my life. After seeing that poor pig being lifted from the earth and then torn to shreds for our consumption I wasn't able to eat anything at all.

We have traveled all over the South Pacific and have attended many luaus in Hawaii and none of them hold a candle to the Polynesian Cultural Center (PCC). The PCC is an all day event in which you will experience the many peoples and cultures of the South Pacific. You will learn to do the hula, play Polynesian games, and see the best Polynesian shows offered anywhere in the world. And to make it just about perfect, the PCC offers a vegetarian luau which also offers many vegan dishes including: Vegetarian chili, white rice, baked island sweet potatoes, green salad, spinach salad, poi, pineapple and other local fruits and salads, cucumber/carrot salad, pineapple bars and more.


Not only can you enjoy the Ali'i vegetarian buffet but there are several other restaurants and buffets which offer even more vegan options including tofu dishes and island fare. I absolutely recommend visiting the PCC and experiencing the one of a kind entertainment and eateries. You get all of the entertainment, classes and shows regardless of where you choose to eat, making your culinary experience a personal choice.

The second vegan option is on the Island of Kauai. It isn't a luau in the traditional sense. In fact is it just a buffet featuring all vegan, island-style food at the Blossoming Lotus in Kapaa on the Coconut Coast. Once a month they feature an all-vegan luau style buffet which is an absolutely delicious way to taste island fare. There are no Hawaiian-style shows or cultural activities included, but the feast is well worth attending. Call ahead to see when they are having their monthly buffet and arrange your trip accordingly. Otherwise visit the restaurant anytime to experience their delicious, daily, vegan cuisine.

Tip: Most of the larger hotels offer free, Hawaiian-style entertainment at least one night a week. And in the evenings the malls and even the larger restaurants have hula dancers Hawaiian music and activities to enjoy. So I suggest you forgo the expensive, pig cooking, luau and get your fill of Hawaii in other ways.

If you still plan to attend a traditional luau I suggest eating before you go and spend your time enjoying the entertainment. And of course you should avoid the Imu ceremony or you may find yourself flying into a rage and causing a scene.

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posted by Karen Dougherty, 3:15 AM | link | 0 comments |

Unfortunate Enchilada Endeavor

Wednesday, March 12, 2008


When I was a meat eater one of my favorite meals was enchiladas. I loved the ground beef and onions cooked in taco seasoning and then rolled in an enchilada sauce covered tortilla, with cheese, onions and olives, and baked in the oven until the cheese melted. So last night I decided to use my old recipe using TVP, (Textured Vegetable Protein) and soy cheese. In theory it should have been great - but it wasn't. I'm not sure what went wrong.

It turned out spicier than usual but somehow sweet. It wasn't as salty as I remembered and without the fat of beef and dairy cheese it just didn't taste the same. My husband ate it and said it was alright, But I don't think I'll make it again.

I have found some recipes using tofu but because I'm trying to veganize my husband I wasn't sure he would appreciate the end product. So I'm asking for some help here. If you have a great enchilada recipe that is man friendly post it in my comments and I'll make it and blog about it.

Here is what I did with this recipe.

1 cup TVP soaked in 1 1/2 cup water.
1 onion chopped
1 can sliced olives
4 large wheat tortillas
1/2 cup soy cheese
1 can enchilada sauce
taco seasoning

Put the TVP and taco seasoning in a pan and stir it until the moisture evaporates. Pour about 2/3 cup enchilada sauce into a greased baking pan. cover both sides of each tortilla with enchilada sauce. Place about 1/3 cup TVP mixture, some cheese, onions and olives into each tortilla and roll. Top with extra sauce, cheese and olives and bake at 350 degrees for about 20 minutes. Serve warm.

Please rescue me with your favorite enchilada recipe.

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posted by Karen Dougherty, 11:57 PM | link | 0 comments |

Toasted Quinoa Vegetable Soup

Sunday, March 9, 2008


Although I just love soup I am hoping that I will be off my soft diet by tomorrow. The whether is warming up here and hot soup can be a little too much in the warmer months. Perhaps I'll post my famous Cold Raspberry Peach Soup later this spring when we need a little cooling down. But for now, I thought I would post my latest soup recipe - inspired by Naturally Delicious.

I've had a bag of whole grain, organic Quinoa (keen-wa) in my pantry for a couple of months that needed to be used. Because I hadn't used Quinoa before I wasn't sure what to do with it. But the soup I made last night was so good that I am putting it on my favorites list.

Tip: Quinoa is the most nutritious grain in the world. It is high in fiber as well as a good source of iron and it contains all 8 essential amino acids. This quick cooking grain was a staple for the ancient Incas in South America and it has a mild nutty flavor. I used Bob's Red Mill Whole Grain Quinoa in this recipe because it has already been rinsed and is ready to use. You can order Bob's Red Mill Quinoa from the Vegan Mall listed the right side-column of this blog.

Toasted Quinoa Vegetable Soup

* 1 cup quinoa, (if not using Red Mill rinse well)
* 2 Tbs. water
* 2 onions, finely diced
* 3 carrots, finely diced
* 3 celery stalks, finely diced
* 2 zucchini, sliced in 1/2" quarters
* 1/2 cup frozen corn
* 1 red bell pepper, finely diced
* 4-5 cloves garlic, minced
* 2 teaspoons sea salt, plus more for seasoning
* 8 cups vegetable stock
* 2-3 cups water
* 2 cubes vegetable bullion
* 1 (28-ounce) can diced tomatoes
* 1 tablespoon ground cumin
* 1 1/2 teaspoons ground coriander
* 1/3 cup finely chopped fresh cilantro
* Black pepper to taste

Heat a heavy skillet or sauté pan over medium heat. Add the quinoa and 2 Tbs. water and stir constantly for 6-8 minutes, or until the moisture evaporates and the quinoa crackles and becomes golden. Transfer the quinoa to a bowl and set aside.

Water sauté the onions, carrots, and celery for 10 minutes or until the onions are translucent. Add the zucchini, corn, bell pepper, garlic, and two teaspoons of salt. Sauté three minutes longer, or until juices form.

Add the stock, water and bullion. Cover and bring to a boil over high heat. Add the toasted quinoa. Cover and simmer over medium-low heat for 10 minutes, stirring occasionally, or until the quinoa is almost tender.

Add the tomatoes, cumin and coriander. Simmer uncovered over medium heat for 10 minutes, stirring occasionally, or until the quinoa is tender. Stir in the cilantro. Season the soup to taste with black pepper and more salt, if desired.

Serve warm with whole wheat rolls and fruit for a complete Spring supper.

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posted by Karen Dougherty, 2:42 PM | link | 1 comments |

Quick & Creamy Potato Leek Soup

Friday, March 7, 2008


Tuesday morning I had a four and a half hour dental appointment that was grueling to say the least. So for the last 3 days I have been on a very soft diet. The first day I made a grilled tomato soup that was inspired by a recipe I found on Fat Free Vegan. By this afternoon however I wanted something a little heartier with more protein so I looked in the fridge to see what was available.

I found 5 red potatoes, a good sized Leek and some carrots and celery so I set out to create a quick and hearty potato soup. It was so good that I decided to take a photo and post the recipe for you.

I love potato soup but rarely make it since my husband isn't a fan. And to tell you the truth this is the first pot I've made in a couple of years. Now I am kicking myself for having waited so long. Make a batch of my Light as Air Cornbread to go with it and you will have supper ready in no time. Play with the ingredients to suit your own taste. I didn't actually measure anything so I am guessing at the amounts of seasoning and liquids.

Karen's Last Minute Red Potato Soup

5 medium red potatoes (or 4 Yukon gold)
6 cups water
3 medium leek tops (or 6 green onion tops)
2 medium carrots
2 stalks celery
2 cloves garlic, crushed
1 1/2 tsp. seasoning salt
1/2 tsp. onion powder
1 1/2 tsp. sea salt
1/2 tsp. white pepper
additional garlic powder (opt.)
3 cups light vanilla soy milk
3 Tbs. Yukon Gold organic potato flakes
1 cup shredded soy cheese (I used Veggie Shreds Cheddar and Pepper Jack soy cheese)

Clean potatoes and cut them into quarters - leave skins on. Place them in a soup pot with the water and 1/2 tsp of the salt. Bring to a full simmer while preparing vegetables.

Place leek tops (I use the white heads as well as the firm, light green part of the stem), carrots, celery and garlic in a food processor and pulse to chop finely. If you do not have a processor you can chop veggies by hand. Add the vegetable mixture to the potatoes and simmer for about 10 minutes or until potatoes are tender enough to blend.

With either a hand mixer or an electric hand blender blend soup in the pot until the potatoes are smooth. The potato skins will not blend and that's OK.

Add seasonings, soy milk and soy cheese, stir until cheese melts. Add enough potato flakes to thicken the soup to your liking. Add additional salt and pepper to taste.

Serve warm with cornbread and a salad for a complete supper. For dessert make a peach parfait to top off a perfect meal.

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posted by Karen Dougherty, 3:00 PM | link | 0 comments |

Capri and Sorrento Italy and Vegan Travels

Tuesday, March 4, 2008


Capri is a charming and captivating island off the coast of Italy near Naples. In my opinion no trip to southern Italy is complete without making the 45 minute journey to this upbeat cross between old world traditions and modern extravagance. Capri is an endless photo-op of clinging hillside towns, groves of fragrant lemons, and the breathtaking views of white limestone cliffs rising from the azure Mediterranean Sea.

As for Vegan dining opportunities Capri is much like the rest of the Mediterranean in that it pays to plan ahead and bring directions to the eateries you wish to patronize. There are a few eateries that offer vegetarian entrees that you can personalize to your vegan requirements, but remember that in Italy it is sometimes frowned upon to ask for changes from the menu.

Caffe Augusto is walking distance from the boat drop-off at the marina. It isn't 100% vegetarian but they do offer several options that would suit a vegan diet including pastries, one flavor of soia (soy) gelato, and general snack bar items. Direction: From the boat drop-off at Marina Grande, follow the pier until it dead-ends, then make a left. Caffe Augusto is on the right at Via Cristoforo Colombo 20 Capri. Type of Food: Lacto - very inexpensive.

Tip: Before leaving Capri I recommend going into one of the many candy shoppes to buy their world famous lemon candies. The lemon drops are the best I have ever tasted. Each candy store is owned by a different family who makes their own candy. The families are very competitive and guard their secret recipes with pride. Choose your own favorite by buying something from all of them. You will pucker with delight.

If you are planning to spend more than a day in Capri do your research and find a hotel with a restaurant that will cater to your dietary needs. Capri has many such hotels which if given advance requests will gladly cater to your vegan desires. You may need to make a list of lesser known forbidden foods such as honey and butter.

When in southern Italy I like to spend the day on Capri and plan to eat dinner in Sorrento which has larger vegan friendly eateries. The views of Capri from your table is a nice way to reflect on your day trip to Capri while eating a healthy, vegan meal.

Bio Forneria e Gastronomia is a 15 minute walk from centre of Sorrento at Via degli Aranci, 146. They serve Ovo, Lacto, Vegan-friendly, Organic cuisine in a moderate price range. They also sell vegan foods in their adjoining shop. They are open only during the day so plan your main meal for the afternoon.

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posted by Karen Dougherty, 11:28 PM | link | 0 comments |