World Wide Vegan

Bean Enchiladas in "Cheezy" Sauce

2009-06-10T22:01:00.000-07:00

Enchiladas and I have enjoyed a lifelong love affair. As a vegan I thought I was relagated to eat only "soy cheese" enchiladas until I found this recipe. Now I get all the flavor without animal fat or guilt. Can't beat that!

1/2 cup flour
1/2 cup nutritional yeast
1 teaspoon salt
1 teaspoon garlic powder
2 cups water
1 teaspoon yellow mustard
4 tablespoons margarine
10 tortillas
2 12 oz cans red enchilada sauce
3 15 oz cans beans (I like to use 1 can each of kidney, pinto & black), rinsed and drained
2 medium onions, chopped
1 can sliced olives
1/4 cup chopped cilantro,
1/2 cup fresh salsa (optional)

Vegan Cheese Sauce

Stir together flour, nutritional yeast, salt and garlic powder in a saucepan. Over medium heat add water and stir to combine. Heat until bubbly and thick. Remove from heat. Stir in mustard and margarine until margarine melts. Pour 1/2 cup of cheezy sauce into a cup and set aside. To the remaining sauce add the onion, beans, olives, cilantro and salsa and stir to blend.

Preparing the Enchiladas

Prepare a 9X13 inch pan with non-stick spray oil. Pour 3/4 cup of red enchilada sauce into prepared pan. Place a tortilla in pan and coat with enchilada sauce. Spoon in cheezy bean filling and roll. Fill remaining tortillas. Pour remaining enchilada sauce on top of enchiladas. Then drizzle the reserved cheezy sauce on top. Sprinkle on a few sliced olives and onions if desired. Bake at 350 degrees Fahrenheit for 30-45 minutes. Serves Six.

A Healthy Indian Taco Remake

2009-01-24T23:04:00.000-08:00

Well the other day while shopping I discovered "Tortilla Bread" near the pita bread in my market. It looked intriguing so I bought some. I wasn't sure what I was going to do with it and there were no serving suggestions on the package so it sat in my refrigerator for two days before I finally came up with a recipe to try. Indian Tacos - sorta.

Every Spring our little country town has a rock and gem fair called the Pow Wow. There we celebrate and support local Indian tribes. And the most popular food booth is Indian Fry Bread. We love it. I always order 3, one for my husband, one without meat for me and one without veggies for our sweet and spoiled dog.

They fry a batter in grease and top it with plain pinto beans, meat, cheese jalapenos and lettuce. So instead I created a zesty pinto bean recipe with TVP, tomatoes and taco seasoning to top the taco bread - tostada style. It was so delicious that it immediately made it into my man-friendly and guest-friendly menus.

The best thing about it is that it's very low in fat and very high in healthy proteins veggies and fiber. It is both quick and easy to make, as well as satisfying and filling.

1 Tablespoons Canola Oil for sauteing
1 whole onion finely chopped separate half for sauteing and half for topping tacos
3 cloves fresh garlic minced
1 large can (30 oz.) of pinto beans, drained and rinsed
1 10 oz. can diced tomatoes with green peppers (I use Ro-Tel)
1 Tablespoon Taco Seasoning
3/4 cup water
1/3 cup Plain, Bob's Red Mill, Textured Vegetable Protein (TVP)
1 package tortilla bread.
8 ounces shredded, vegan Cheddar cheese
1 cup of your favorite salsa
homemade or purchased guacamole
Shredded Iceberg lettuce
Chopped tomatoes if desired
Other options may include sliced olives, vegan sour cream or pickled jalapeno peppers slices.

Heat Canola oil in a pan over medium-high heat. Add half of the chopped onion and 3 cloves minced garlic. Saute for about 15 seconds - just enough to release the flavors but not long enough to brown. Quickly add the drained beans, tomatoes with green peppers, water, TVP and taco seasoning. Stir gently to blend. Cover and simmer for about 10 minutes or until the water is absorbed by the TVP.

Place the tortilla bread on a plate. Top generously with bean mixture. Top with cheese, lettuce, additional onions, guacamole, salsa, tomatoes and whatever additional items you prefer.

Eat with a fork or fold over to eat with your hands. We pile ours too high to be eaten by hand. I guarantee you and your family will love this meal.

"Cream" of Broccoli Soup

2009-01-10T23:11:00.000-08:00

I'm experiencing a computer glitch so the photo will appear later on.

I love a good Broccoli soup with or without veggie-cheese. I have been ill with bronchitis for a month-and-a-half now and soup has been the only thing that hits the spot. Since I have limited energy the soups I make have to be fast and easy as well as healthy and filling. This recipe fits the bill. Sometimes I cream the soup with an immersion blender and often I add grated veggie-cheese. Any way it comes it is a pallet pleaser.

This recipe also freezes and reheats well, unlike some fancier cream-style soups. Top with croutons and serve with wilted greens with vinaigrette dressing and you have the perfect winter supper.

2 cups broccoli florets (fresh or frozen)
1/2 cup (1 stick) margarine
1/4 cup celery, finely diced
1/4 cup onion, finely diced
1 bay leaf
1/2 cup all-purpose flour
1 Tbs. Natural Yeast Flakes (or 1 to 2 tsp. instant faux-chicken broth powder)
Black pepper to taste
Salt to taste
4 cups plain, unsweetened soy milk

Steam broccoli florets in a zip-top steamer bag in microwave for 4 minutes or according to instructions on steamer bag.

In a soup pot, melt the margarine over medium heat being careful not to brown it.
Then add the celery and onion and saute until tender, about 4 minutes. Stirring, sprinkle the flour over the sauce and stir until absorbed into margarine, it will become slightly thick. Stir in the soy milk. Then add the bay leaf, natural yeast flakes, pepper, salt and Worcestershire sauce. Cook and stir until thickened. Simmer for about 10 minutes to allow flavors to mature.

Remove the bay leaf. Serve

Option #1 - If you want "creamed" soup you can blend the soup with an immersion blender right in the soup pot until vegetables are well blended.

Option #2 - If you would like broccoli cheese soup add 8 ounces grated veggie cheese to sauce after removing bay leaf. Stir to melt cheese.

Option #3This option is popular in the UK. I don't particularly like the taste that adding Worcestershire sauce adds but I know people who just love the spice blend in this soup. Just add 1 Tbsp. vegan Worcestershire sauce (I use Annie's Natural)to the cream sauce after adding broccoli.

Thai Stir-Fry with Sweet and Spicy Sauce

2008-11-12T00:57:00.000-08:00

Oh my goodness! This is one of the easiest and most satisfying stir-fry's I have ever made. The blend of flavors is so delectable that I find myself craving it. One of the things I love about it is that I nearly always have the sauce ingredients on hand so I can throw it together at a moments notice. Of course the veggies that I choose change from time to time but the ones I've listed in this recipe create a beautiful combination of colors which makes the dish wonderfully appealing even to the non-vegan.

My husband loved the flavor but because he is a meat-and-potatoes man with little desire for vegetables he liked the tofu and rice better than the fabulous veggies. He ate a huge plateful though and didn't complain. However I won't be listing it with my man friendly recipes. If your man loves veggies as much as you do this will definitely thrill him - even if he isn't a big tofu fan. The sweet and spicy flavor is so fabulous that even non-tofu eaters can't resist asking for seconds.

1/3 cup tamari soy sauce
1/4 cup mirin
1/4 cup maple syrup
4 teaspoons arrowroot
1 tablespoon yellow miso
1/2 teaspoon red pepper flakes (less for less heat)
1 tablespoon sesame oil
3 tablespoons canola oil
1 tablespoon minced peeled fresh ginger
2 teaspoons finely chopped garlic
8 ounces broccoli florets
2 carrots, peeled and julienned
1 yellow squash, julienned
1 cup snow peas, julienned
1/2 red bell pepper, julienned
1 baby head of bok choy, julienned (or 4 leaves large bok choy)
1/2 head Napa cabbage, shredded
4 green onions (white and green parts), julienned
¼ c. toasted cashews
1 can water chestnuts, julienned
1 box water packed extra firm tofu
4 cups cooked jasmine rice

Whisk together tamari, mirin, maple syrup, arrowroot, yellow miso, red pepper flakes, and sesame oil in a bowl until smooth. Set sauce aside.

Drain water from tofu. Press water from tofu by placing paper towels below and on top of the brick and place a heavy cutting board or pot on top for about 30 minutes.

Slice tofu brick in half horizontally, and then cut each half into ¾ inch cubes. Place cubes into the soy sauce mixture and marinate for at least 20 minutes.

Heat a large wok over high heat. Add the canola oil by swirling it onto the inside of the wok allowing it to drizzle to the center, coating the wok. Sauté the ginger and garlic in oil for 10 seconds – do not brown.

Add the broccoli, carrots, squash, snow peas, bok choy, and bell pepper. Remove tofu cubes from sauce and set aside. Then pour the sauce over the vegetables and stir-fry for 5 minutes, or until the sauce thickens slightly and the veggies are crisp-tender.

Add the cabbage, toasted cashews, sliced water chestnuts and green onions and stir to combine.

Stir fry 1 minute or until cabbage is wilted. Turn off heat. Place tofu cubes on top of veggies and cover the wok for 1-2 minutes to let tofu heat through.

Pile a cup of rice on each plate and top with stir fry mixture.

Mongolian Tofu on Brown Rice

2008-11-08T22:50:00.000-08:00

This dish is so easy to make but your guests will think you are a professional chef when they taste the aromatic and delicious blend of flavors. I adapted this recipe from a traditional Chinese, Mongolian Beef, recipe. My husband insists that he is not a tofu eater, but he loves this dish so I would classify it as man friendly.

Tip: It is important to drain and press the tofu first, removing excess water, so that it can then absorb the delectable sauce.

Although I most often use firm tofu, in this recipe I prefer extra firm for a meatier texture.

If you are not a broccoli fan just add another bunch of green onions and omit the broccoli - however the broccoli is so delicious with this sauce on it that I highly recommend using it. You can also substitute white rice for the brown rice if you prefer. I use brown rice for the extra texture and nutrients that it provides.

Ingredients
1 lb. drained, extra-firm, water-packed tofu
1/2 c. Tamari or another high quality soy sauce
2 Tbs. Mirin or dry sherry
2 tsp. sesame oil
3 Tbs. arrowroot or cornstarch
2 Tbs. turbinado sugar
2 cloves crushed fresh garlic
1 Tbs. finely grated ginger root
2 green onions
2 tsp. crushed red pepper (or combination of crushed red pepper and dried pepper flakes for a slightly less spicy outcome)
1/2 cup water (plus 2 Tbs more for sauteing)
2 bunches green onions
1 small head of broccoli
cooked brown rice

Directions

Press water from tofu between paper towels with a weighted dish on top to press out water - for about 30 minutes, replacing paper towels as needed. See instructions here.

While pressing tofu cut broccoli heads into small bite size pieces. Peel broccoli stalks and thinly slice them into toothpick size strips.

Thinly slice green onions horizontally into strips, julienne style. Use both the bulb and the green stalks.

In a bowl, whisk together Tamari, Mirin or dry sherry, sesame oil, arrowroot, turbinado sugar, minced garlic, grated ginger root, 2 sliced green onions and crushed red pepper. Set aside.

Slice tofu block in half horizontally. Then cut each half into 3/4 inch cubes. Add the cubes to the sauce mixture. Pour tofu mixture into a large zip-lock bag. Refrigerate for at least 20 minutes turning once to assure all cubes are marinated well.

Pour 2 Tbs. water in wok and heat on medium high heat for 1 minute. Add remaining green onions and broccoli. Cover, reduce heat to low, and cook 6 minutes. Add additional water if needed to assure vegetables are steamed. Remove vegetables and set aside.

Add remaining 1/2 cup of water to wok. Heat on medium-high for 1 minute. Add tofu mixture and stir-fry 2 minutes, or until mixture thickens.

Return onions and broccoli to tofu mixture. Stir-fry 30 seconds, or until heated through.

Serve over hot brown rice.

Scrambled Tofu with Veggie Sausage & Peppers

2008-08-26T10:08:00.000-07:00

I'm not big on breakfast. On weekends I'll cook hot cereal but generally breakfast is a banana and a glass of juice. However this little recipe is so easy and satisfying that I even make it for lunch once in a while. I like to make this when traveling because it gives us a good amount of protein and energy for the days activities.

If you have been afraid to scramble tofu fear no more. It is fabulous when mixed with veggie sausage and peppers. The turmeric gives it flavor as well as that distinctive yellow color we find so appealing.

1 14-ounce block firm tofu
1 1/2 Tablespoons diced red bell pepper
1 1/2 Tablespoons diced green bell pepper
1/2 onion diced
2 vegan sausage patties, or 5 links, crumbled
3 red potatoes cooked and diced
2 tablespoons olive oil
1/2 teaspoon turmeric
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

In a large frying pan heat oil until hot. Add peppers, onion, sausage and potatoes. Saute for 5-7 minutes on medium heat until onions are tender.

Push sauted veggies and sausage to one side of the frying pan. Crumble tofu into the other side of the frying pan. Add turmeric, salt and pepper and stir to coat. Stir seasoned tofu into cooked mixture. Heat through, stirring frequently for 2-3 minutes. Serve.

Cooking in a Solar Oven

2008-08-21T23:17:00.000-07:00

So, I decided I wanted to try cooking with a solar oven. I thought, "why am I heating up my kitchen cooking when I could be using free energy from the sun to cook outside? First I spent several hours researching differing styles of solar ovens and then I went to my husband and asked him to make a prototype. Like me, he loves a challenge and so we set out to make our first solar oven. It was great fun.

We decided to make a sloped-top box oven out of cardboard and aluminum foil. We painted the bottom black to retain the heat and fixed a polycarbonate lid to keep in the heat. Although it cooked just fine at an average temperature of about 220 degrees I would like to have an oven that is a little hotter, so we are redoing our initial design - something smaller and double insulated.

Solar ovens are ideal for vegan cuisine. Because there are no animal products in our foods, slow cooking is both healthy and doable. The first day I made some vegan baked beans with veggie bacon, onions and BBQ sauce. They turned out great - hot and steamy.

The following day I decided to make a simple stew with veggie beef strips, potatoes etc. What I loved about the results was the way the potatoes and other vegetables retained their fresh original colors.

This weekend we are going to make our second prototype and I hope to bake cornbread in a can and black beans. My kitchen will remain cool, I will have reduced my carbon footprint by using less electricity and I still get a great meal - vegan style. Can it get any better than that?

Forbidden Rice & Pineapple Salad

2008-08-01T09:19:00.000-07:00

I've only recently discovered Forbidden Rice and with the Beijing Olympics just around the corner I thought it would be fun to post a recipe for this sweet and nutty salad.

A few months ago I bought my first bag of forbidden rice on a whim. I had no idea what I was going to make with it but I was intensely curious about my new find. Because I live in the country I often have to create recipes with what I have on hand, and so it was when I first attempted to create a dish with this beautiful and nutritious Chinese delicacy. The salad came out so good that I can only conclude that this rice is so delicious that it is difficult to mess it up.

1 1/2 cups forbidden rice (cook according to package directions)
1/2 yellow or red bell pepper, seeded and chopped
1 green onion sliced thinly
1/2 cup crushed pineapple
1/4 cup sliced almonds
1/3 cup canola oil
1 Tablespoon rice syrup (or raw sugar)
1 Tablespoon rice vinegar
1 Tablespoon wine vinegar
1 teaspoon finely grated ginger
1/2 teaspoon sea salt
1/8 teaspoon black pepper

While rice is cooking make dressing by combining oil, rice syrup, vinegars, ginger, salt and pepper in a blender. Blend until smooth. Adjust seasonings to taste.

When rice is done rinse it with cool water. Place it in a salad bowl. Add bell pepper, onion, pineapple and dressing. Mix together to blend. Chill for at least 1 hour. Add almonds just before serving.

4 servings

Fresh Carrot Ginger Soup

2008-07-29T23:54:00.000-07:00

Well as summer is winding down so is my garden. Carrots however are still growing in pretty well and I want to use them up before too long. I still have fresh ginger left over from making tempeh and garden vegetables a couple of weeks ago so I decided to make this fabulous carrot soup with fresh ginger and apples. It has been so long since I made this recipe that I nearly forgot how much I love it.

I originally got my recipe from Whole Foods Market in Las Vegas, Nevada but I'm not sure if they still give out recipes there so I thought I'd post it here for you.

Fresh Carrot and Ginger Soup

1 pound carrots, cut in 1-inch pieces
1/2 pound parsnips, cut in 1-inch pieces
1 pound Braeburn or Fuji apples, cut in 1-inch pieces
3 Tablespoons olive oil
1 teaspoon sea salt
1/2 teaspoon black pepper
1 quart vegetable broth
1 cup water
1 Tablespoon fresh grated ginger, more to taste
sea salt, to taste
ground pepper, to taste

Put chopped carrots, parsnips, apples, olive oil, salt and pepper in a large bowl and toss to coat chunks with oil.

Pour coated chunks into a large baking pan in single layer. Roast at 400 degrees for 12 to 15 minutes until the chunks are soft and slightly browned. Pour cooked chunks into a large saucepan. Add water and broth. Bring to a near boil on medium-high heat, then reduce to a simmer. Add ginger and continue to cook for about 8 to 10 minutes.

Remove from heat and cool for 10 minutes. Using an immersion blender blend until smooth. Add more salt and or pepper to taste. Top with garlic-ginger won-ton chips if desired.

Serve with fruit salad and French bread for a complete meal.

The Ugly Falafel

2008-07-25T03:36:00.000-07:00

I forgot to take pictures until after everyone had made their falafel so I took an ugly photo of my sandwich. Although it isn't a great photo, the falafel was delicious and satisfying. These are easy and quick to make and are every bit as good as the ones at your favorite falafel stand. And they only take about 20 minutes to prepare.

Now don't let the garbanzo beans put you off. I am not a fan of the weird white bean, but when pureed with this blend of spices and vegetables the flavor and texture transforms into something wonderful. And although the patties are fried in oil, the bean mixture absorbs very little fat.

If you haven't ever tried a falafel you are in for a treat. The first time I had one I was a little leery, the taste was different than I imagined and at the time I hadn't cooked with much coriander. However, after finishing my meal I was hooked. In fact I started making extra Tahini sauce to use on other types of sandwiches. So try something new and allow yourself to indulged a little. You will be glad you did.

Falafel Burgers

* 2 cans chickpeas (garbanzo beans), drained and rinsed
* 1 red onion, chopped
* 4 cloves garlic, minced
* 1/4 cup of fresh Italian parsley, chopped
* 3-4 tablespoons flour
* 1 tablespoon cumin
* 1 tablespoon coriander
* 1 tablespoon chili powder
* 1 1/2 teaspoons turmeric
* 1/2 teaspoon Salt
* 1/4 teaspoon black pepper
* 1/4 cup canola oil
* 3 Tablespoons Peanut oil
* 1/2 cup tahini paste
* 3 tablespoons water
* Juice and zest of 2 lemons
* 4 whole grain pita pockets
* 1-1 1/2 cups lettuce, torn
* 1/2 cucumber, sliced
* 2 ripe tomatoes, sliced
* sliced red onions (opt.)

1. After rinsing garbanzo beans dry them on paper towels. Pour beans into a food processor with chopped onion, garlic, parsley, flour, spices and process until well pureed and forms a sticky ball. If your beans weren't dry enough you may need to add a Tablespoon or more of flour until you get a consistency that you can shape into patties.
2. Heat oils in a large skillet (350 degrees in electric skillet). Form the bean mixture into 4 large patties and place them in heated oil. Fry for about 4 minutes on each side until browned and somewhat crispy.
3. Measure tahini paste into a medium size mixing bowl. Add water, lemon juice lemon zest and some salt and pepper to taste. Mix until smooth and set aside. This is your sauce for the for the falafels.
4. Cut the pitas to form large pockets. Spoon about 2 Tablespoons of Tahini sauce into each pita pocket. Insert some lettuce, tomato slices, cucumber slices and additional sliced onion. Slide in a falafel burger.
5. Serve with fruit salad for a complete meal.

Preparation time - 15 minutes. Cook time about 5 minutes.

Water Fuel Car made in Japan

2008-07-23T01:57:00.001-07:00

I know, this isn't an environmental site promoting green living but after seeing this video I just had to share it.

In a few months I will be in the market for a new car. My 96 T-bird is getting pretty run down and 23 MPG just isn't enough for me anymore. So I have been doing some research on alternative fuel cars before my next purchase.

I was amazed to discover that there exists several manufacturers of automobiles that run on water - any water, river, rain, tea etc. These cars can cruz at 65 miles per hour on about a liter of water. They emit water vapor instead of carbon monoxide. And because of the simplicity of the design there is very little upkeep.

Go to You Tube and enter Water fueled car and you will discover that Japan has just released both a car and a van, Australia has a sprouting company that retrofits old cars to run on water and in the US a man patented his water fueled car, but hasn't been allowed to put them on the market. In fact although his prototype has been on the street for over 2 years now he is considering selling his patent to a large US auto manufacturer who will no doubt shelve the plans. Speak out!

FISH PEDICURE!!! Live Fish Eat Dead Feet Skin.

2008-07-22T20:25:00.001-07:00

Easy Thai Peanut Sauce with Tofu and Noodles

2008-07-18T23:16:00.000-07:00

Tonight my husband, who generally avoids tofu, swallowed his pride and admitted to me that he loved dinner. In fact he added that if tofu tasted that good all the time he would even request it periodically. The dish I made was Thai Peanut sauce with fried tofu on whole grain noodles.

To tell you the truth I nearly didn't make it because I was out of fettuccine and I didn't want to make it with wide noodles. As you can see I cooked it anyway, however I really don't recommend it with wide noodles. Even though my husband loved it, I suggest that you make it with fettuccine or spaghetti. The wide noodles just couldn't hold onto enough sauce to make it perfect.

So, in spite of the tofu, I'm adding this to my list of man-friendly recipes. I used a medium spicy picante sauce which my husband prefers, but if you prefer a mild, more boring flavor you may want to use a mild picante sauce (or spicy picante sauce if you really like the heat). I'm not a fan of hot spices but I do prefer this recipe with the medium picante sauce. It really isn't spicy at all and the flavors blend so nicely with a little heat added.

I make the sauce first and set it aside, heating it just before pouring it onto the pasta.

Sauce:
1 cup picante sauce
1/4 cup chunky peanut butter
2 Tablespoons pure maple syrup
2 Tablespoons orange juice
1 teaspoon soy sauce
1 teaspoon finely grated ginger (or 1/2 teaspoon ground ginger)
1/4 cup dry roasted peanuts

Mix all items together in small saucepan and heat through. Set aside.

Fried Sesame Tofu
1 block of firm, water packed tofu.
2 Tablespoons fine, whole wheat flour
2 Tablespoons nutritional yeast flakes.
1 teaspoon white sesame seeds
1 teaspoon black sesame seeds
canola oil
peanut oil

First press some of the water out of the tofu by placing tofu block on two folded paper towels. Place on a plate or on a dish cloth and top with two more paper towels and a small heavy bowl or a cast iron bacon press. Turn tofu every five minutes for 15 minutes.

Slice tofu block in half through the center creating to thinner blocks. Then cut each block into 3/4 inch cubes.

In a small bowl stir together flour, nutritional yeast and sesame seeds. roll each cube of tofu in flour mixture to coat, pressing sesame seeds into tofu.

This is about the time that I start cooking the whole grain fettuccine and simmering the peanut sauce.

Pour 1 part peanut oil and 3 parts canola oil in a skillet to a depth of about 1/2 inch. Heat to 350 degrees. Carefully drop in cubes of coated tofu. Allow them to cook, turning occasionally until cubes are light brown and crispy on the outside - about 4 minutes. Lift them out of oil and drain on paper towels.

When fettuccine is cooked, drain it and place it in a bowl. Add heated peanut sauce and stir to coat. Top with fried tofu. Sprinkle on chopped peanuts and additional peanut sauce if desired.

Serve hot with broccoli and fresh pineapple.

Quick & Easy Mock Seitan BBQ Ribs

2008-07-14T22:46:00.000-07:00

Seitan, pronounced say-Tahn (emphasis on the second syllable), is a high protein, wheat gluten product that is easily used in place of meat in traditional meat recipes. To make authentic Seitan you need the right equipment and a lot of time. But I'm all about making something delicious without spending all day in the kitchen. Thus my Mock Seitan.

Once you make this recipe you will want to use any leftovers in stew, casseroles, and stir-frys so I suggest that you make a single batch the first time to get the feel of it. But after that you will want to make a double batch in order to have leftovers for tomorrows recipes. If BBQ sauce isn't your thing make up a garlic herb marinade or one of your favorite BBQ recipes and marinate the seitan for an hour prior to cooking.

I have even made these in the oven when a BBQ wasn't an option. Unlike traditional seitan this wheat-meat is a bit spongy which allows it to quickly soak up the sauce.

I should say that I found the original recipe online sometime ago and have since lost the reference address. Oops. So sorry.

Mock Seitan BBQ Ribs

1 cup wheat gluten (I use Bob's Red Mill)
2 teaspoons smoked Spanish paprika
2-3 Tablespoons nutritional yeast
2 teaspoons onion powder
1 teaspoon garlic powder
1 Tablespoon red miso
2/3 cup water (slightly more if needed)
2 Tablespoons tahini or other nut butter
1 teaspoon liquid smoke
1 Tablespoon high quality soy sauce
about 1 cup of your favorite barbecue sauce

Preheat oven to 350 degrees. Prepare an 8X8 pan with aluminum foil lightly sprayed with oil.

Mix together the dry ingredients. In another bowl stir together miso, water, tahini, liquid smoke and soy sauce. Pour liquid mixture into dry mixture and stir to blend ingredients together. Then kneed dough lightly for about 3 minutes until it forms a workable, but sticky, ball.

Place ball of dough into baking pan and flatten it evenly over entire bottom of pan.

With a sharp knife slice dough into 1/2 inch strips, turn pan and cut slices in half making strips that are 1/2" wide and 4 inches long. Bake uncovered for about 25 minutes.

Pour about half of the BBQ sauce onto baked seitan and spread it evenly and into cuts. If you are going to grill the seitan just turn the pan upside down over grill and ease baked seitan out, sauce side down. Slather remaining BBQ sauce on bottom of seitan. Cook for about 5 minutes on each side or until sauce is sufficiently browned.

Place on platter and finish cutting ribs apart for serving.

If you plan to bake it in the oven just spread BBQ sauce evenly onto baked seitan and bake for about 10 more minutes. Turn out strips and spread sauce onto backside of ribs before serving.

Purple Potatoes and Seitan BBQ Ribs

2008-07-14T21:54:00.000-07:00

I let my son take the photos of tonights dinner. I really didn't think I would blog about it but after eating it I changed my mind. For one thing the mock seitan ribs were really delish, and the second reason is that I wanted to help spread the word about purple potatoes. Granted this picture doesn't do them justice, but I'm telling you, any way you make them, purple potatoes are fabulous.

White potatoes cause a rapid increase in blood sugar followed by a medically dangerous drop in blood sugar and for diabetics that can lead to a trip to the hospital. So many years ago I discovered purple potatoes. They weren't popular then like they are now, so I had to grow my own. Purple - Peruvian - Potatoes were some of the first potatoes harvested by humans. Because of their beauty and appealing taste they were saved for Inca kings. They have a naturally creamy flavor and texture and they hold their shape in salads.

What I love most about these purple gems is their sweet, moist taste. If you have ever had well prepared taro from Hawaii - or taro chips - you have tasted something that resembles the taste of a purple potato. And as with all darkly colored vegetables purple potatoes are brimming with all types of nutrients that your body craves.

Purple potatoes (sometimes called blue or black potatoes) have the same powerful antioxidant that give blueberries their bright color. They are a very good source of vitamin C, vitamin B6, copper, potassium, manganese, and dietary fiber. They also contain a variety of phytonutrients that have antioxidant activity. Among these important health-promoting compounds arecarotenoids, flavonoids, and caffeic acid, as well as unique tuberstorage and proteins, which exhibit activity against freeradicals, and newly identified blood pressure-lowering compounds called kukoamines.

Use them any way you would use other type of potato. Mash them, Slice them and BBQ them wrapped in foil with onions and margarine, steam them, microwave them, use them in potato salads, or just eat them raw. You will love them. They have so much flavor by themselves that I often just steam them and eat them naked.

In short, Purple potatoes do a body good! Better health, better flavor, it doesn't get any better than that.

For my seitan BBQ Ribs recipe click here.

Northern Japan & the Traveling Vegan

2008-07-12T23:54:00.000-07:00

In spite of the latest threat of earthquakes, Northern Japan is a breathtaking beauty this time of year. Northern Japan is largely farmland and small towns and villages. I was struck with how even the most mundane view was beautified in some way. Even the gray, sewer water running into a ditch is flanked by beautifully carved rock and elegant bridges that cross the otherwise unsavory ditch.

The landscape is endless shades of green, like a life-sized terrarium packed with countless varieties of foliage and tumbling little streams that gently slide off into fabulous waterfalls. Few people from around the world ever get the opportunity to see the "real" Japan. The unsurpassed beauty of it's countryside and the warmth and gracious people who supply the country with it's food.

However while staying in Northern Japan we stayed with a family in their home and eating out was a near impossibility. The vegetarians were able to let the host know that we didn't eat meat or fish, but asking them to also omit dairy and eggs would have thrown the chef into a tizzy. In Japan, all guests are treated like Gods. They even have a traditional saying that says that it is most important to treat any guest as if they were a god. So they desperately want to please you.

On the other hand, it is very difficult for the guest to ask for anything in particular because in an effort to please you, your host will mortgage their home in order to meat your request. for instance, In one home my youngest son was amazed at seeing a priceless, antique, samurai sword hanging in a place of honor in the living room. He told our host how awesome he thought it was, and before we could retract his statement our host took it off the wall and gave it to him. He tried to refuse, but doing so would have been a huge insult. He took the sword.

Tip:If you are planning a trip to visit japan I suggest that you first learn a few key phrases to help you in the grocery stores. Bring some of your own recipes that require Japanese type ingredients. Anything close to American foods is extremely expensive in Japan. Because Fruits take up so much room for so little gain fruits like watermelon and apples are rare and way too expensive to purchase. If you have a Japanese friend, have them write down a few phrases in Japanese that will come in handy in restaurants such as "I'm a vegan, I can't eat meat, seafood dairy or egg products. Can you prepare meals without these foods?"

In the country there are few places to go out to eat so plan to cook in your condo. However in Tokyo and some of the larger cities there are many places to eat vegan.

Tip:In Tokyo don't be intimidated by walking down alleys in order to get to your tiny second story eatery. This is common in large cities where eateries are shimmied into any available space.Tokyo is a very populated and tourist safe destination. If you are alone ask someone to walk with you to your destination.

One of the highest rated vegan eateries in Tokyo is It's Vegetable
It's Vegetable is about a one minute walk from the J at 4-1-9 Kinshi, Sumida-Ku (at Yotsumeitori)
Phone number: 03-36251245
They prepare vegan friendly and Taiwanese cusine for a moderate price
The really nice thing about It's Vegetable is that they offer over 100 menu items to choose from. They are ranked as having 3 out of 5 start for the overall restaurant experience but the vast choice makes it a for-sure, go-to place to eat. They open at 11:30 am but take a long break between lunch and dinner afterwards they stay open until 10pm.
To get there from the train, take the Sobu line train from Akihabara toward Chiba, Get off at Kinshicho whic is the third station, go out using the North exit, turn right following the railway tracks, cross the main road and continue to walk for another minute. The restaurant is on the right-hand-side under the tracks. It sounds difficult but it is really easy to get there and the experience will be worth it.

This photo shows one of four plates that were brought for breakfast each morning. Each plate has 2 servings of meats, one serving of something American and other Japanese traditional morning foods and soup - always soup. The have a deep seated belief that Americans eat gross amounts of food so they provide enormous meals. If you ask for no meat or eggs it will help you to better trust what you are eating.

Eating in Japan is a very different experience than in the US. There are very strict rules that I suggest you learn before you embarrass yourself in a crowded restaurant. In Fact, in a few days I'll post some of the most important etiquette standards that you should understand before leaving for your glorious trip.

Summer Garden Stew with TVP

2008-07-10T23:18:00.000-07:00

I know, a simmering bowl of stew isn't generally associated with summer, but yesterday I went out once again to collect the fruits of my garden. If you have a garden you too are probably over run with carrots, tomatoes, green beans and whatever else you planted last spring. So I decided to plop everything into a pot and make a stew.

Unlike a traditional winter stew that is served with warm bread, I wanted to make a light one-dish-meal that was more appealing on a warm summer's evening. I'm not sure but I think it is the cumin and turmeric that made this stew a satisfying summer meal. The turmeric combined with crushed tomatoes also gave the stew a cheery reddish color that delighted my senses.

Tip: TVP, or textured vegetable protein is a soy product that is very high in protein. In granular form it can be used in place of ground meats such as turkey or beef; however it does not have the fat and cholesterol that meat has.

Summer Garden Stew with TVP

2 Tablespoons olive oil
2 medium onions, quartered and sliced
2 stalks celery, sliced
4 cloves garlic, minced
4 cups vegetable broth
4 cups water
3 carrots sliced
2 cups red potatoes, diced
1 cup fresh green beans, topped and cut
1 cup additional garden vegetables, chopped
5-6 fresh tomatoes, pureed with skins
1 1/2 cups textured vegetable protein, dry granules
1 teaspoon ground cumin
1 teaspoon turmeric
1 teaspoon black pepper
1 teaspoon sea salt
1/2 teaspoon seasoning salt (opt.)

Heat oil in skillet on medium high. Saute onions and celery until onion is slightly translucent, about 3 minutes. Add minced garlic and saute 1 more minute.

In large soup pot mix all ingredients except salts and bring to near boil. Turn heat down to a simmer, cover and cook for about 30 minutes. Add salts. Simmer for another 10 minutes before serving. Adjust seasonings as desired.

Serve with green salad and iced, fresh-mint tea.

Guaranteed Best Sweet & Sour Tempeh on Brown Rice

2008-07-09T03:10:00.000-07:00

My daughter-in-law wants to start cooking vegan cuisine. So I pulled out this recipe and thought it was a foolproof dish for converting a meat-eater to a vegan lifestyle. It worked. She loved the dish so much that she wants to make it for her husband when he gets home from Japan next week. Even my two-year-old Granddaughter loved it and she is a picky eater.

Looking over the recipe it seems to be a little complicated, but once you begin the process it truly is a quick and easy meal to prepare. Tempeh needs to be steamed or poached before cooking - for most recipes. After poaching it is cooked just as you would cook chicken in another dish. that is why it is poached and then stir-fried in this recipe.

Tip: Tempeh is a result of whole soybeans going through the fermentation process which binds the beans into a cake form. The fermentation process give tempeh a higher content of protein, dietary fiber and vitamins compared to tofu. Tempeh becomes more digestible as a result of the fermentation process, eliminating the gas and discomfort associated with most bean consumption.

Sweet & Sour Tempeh on Brown Rice

1/2 lb package tempeh
1 cup vegetable broth
3 tablespoons tamari or soy sauce
1 1/2 tablespoons olive oil
2 teaspoons sesame oil
1 can pineapple chunks (retain juice)
2/3 cup water
1 green bell pepper, chopped
1 onion, chopped
1 stalk celery, chopped
1 carrot, chopped
1 tablespoon raw sugar or pure maple syrup
2 tablespoons arrowroot or cornstarch
1/4 cup vinegar

cooked brown rice

Cut the tempeh into 1/2 inch cubes. Mix broth and tamari in a saucepan. Add the tempeh cubes and let them poach for about 10 minutes on medium heat. Don't stir too often or the cubes will break apart.

Scoop tempeh from broth mixture and set aside. Reserving broth mixture for sauce.

Heat oils in a skillet on medium-high heat. Add drained tempeh and stir-fry until lightly browned. Set aside.

In a saucepan combine the broth/tamari mixture, water, pineapple juice, sugar, bell pepper, onion, celery and carrot. Heat for about 3 minutes stirring often. Stir cornstarch into vinegar and pour it into the sauce, stirring constantly. Heat and stir until thick and bubbly.

Stir in pineapple chunks and tempeh. Serve over brown rice.

This recipe is great for next-day left overs, but it doesn't freeze very well. However, you are unlikely to have leftovers once everyone asks for seconds.

Peanut Butter Cupcakes with Chocolate Frosting

2008-07-08T01:06:00.000-07:00

In June I spent three and a half weeks with my daughter-in-law and granddaughters while she recovered from surgery. After 2 weeks she was feeling well enough to do some cooking and she decided to make vegan cupcakes. I don't do much baking so I suppose she and my granddaughters were feeling deprived of some down-home sugar confections.

She came up with just the right recipe, Peanut Butter Cupcakes with Chocolate Frosting. The cakes were fluffy and light while providing just the right amount of peanut butter flavor. The chocolate frosting was the perfect compliment creating a blissful blending of classic flavors. Our whole family enjoyed the summer treat - even our non-vegan family members. Before the week was out we made 2 more batches just to keep up with the demand.

Peanut Butter Cupcakes with Chocolate Frosting

Cupcakes:
3/4 c. vanilla soy milk
2 tsp. apple cider vinegar
1/2 cup chunky peanut butter
1/3 cup canola oil
2/3 cup raw sugar
2 Tbs. pure maple syrup
1 tsp. vanilla extract
1 cup plus 2 Tbs. all-purpose flour
1 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. salt

Preheat oven to 350 degrees. Stir vinegar into soy milk and set aside. In mixing bowl, mix together peanut butter, oil, sugar, maple syrup and vanilla. Add milk-vinegar mixture and blend it in. Sift in the flour, baking powder, soda and salt. Stir together until just combined. Don't over blend.

Fill lined muffin tins 2/3 full. Bake for 25 minutes. Cool on racks before frosting.

Frosting:
1/2 cup margarine, softened
1/2 cup unsweetened cocoa powder, sifted
2 1/2 cups powdered sugar, sifted
3 Tbs. vanilla soy milk
1 1/2 tsp. vanilla extract

Blend together margarine and cocoa powder until creamy. Add soy milk. Add powdered sugar in small batches and blend well until you reach desired consistency. Add vanilla and beat about three minutes until light and fluffy.

For fun you can clip the corner of a plastic, zip-lock bag, filled with frosting and swirl frosting onto cupcakes.

Salmonellae Blamed for Lack of Blog Posts

2008-07-06T23:25:00.000-07:00

June was a difficult month for blogging. For a week I was ill with salmonellae I got from Taco Bell's new tomato salsa. For 10 days I ate nothing but soup and toast. After that I did some more traveling which I'll blog about later on. Now I'm eating my fill of tomatoes - from my own garden. I did some traveling after recuperating from tomato poisoning which I'll blog about later on. But most of the month was spent with family visiting from out of town, including my 2 year old granddaughter who proved to be one of my best critics for vegan cuisine.

Tomorrow life gets back to near normal so I'll start blogging again soon.

Applebee's and the Hungry Vegan

2008-06-02T03:59:00.000-07:00

Sorry for any visual pain you may be experiencing by looking at this photo, but it was taken with my husband's cell phone at Applebee's. I forgot to bring my camera. But I did want to blog about my vegan experience there. I've eaten all over the world but until Saturday I hadn't tried this popular American eatery as a vegan. And to my surprise, I enjoyed it.

In fact, with a little tweaking here and there, I could have ordered any number of items on the menu. After some perusing, I settled on a chickenless Asian salad. In place of the chicken I asked for avocado, and as you can see they obliged. As you can see in the photo, the dressing that came with the salad looked as though it had been made with mayonnaise and so I asked for a side of Italian dressing. The Italian dressing didn't detract at all from the blend of greens, cabbage, carrots, almonds and noodles that denoted the Asian theme.

After seeing the size of the salad I wished I had ordered a half-salad with a bowl of French Onion Soup - minus the cheese of course. We were out for the day so I wasn't able to take home what I couldn't eat.

I had brought in my own cheese in case I needed it. I have a small plastic container in which I often carry soy cheese when I eat out. It is small enough to fit in my purse and discrete enough so that I don't look OCD when I pull it out at a restaurant. It would have come in handy with French Onion soup but as it was I didn't need it at all.

Delicious, Medicinal Tropical Fruits

2008-05-25T22:36:00.000-07:00

Fresh Tropical Salad Recipe Below

I love fruit and when I travel I love to try the local fruit selections. Regardless of where I am, there is always something interesting at the farmers market or at roadside stands.

During this last trip to Hawaii I purchased some fresh picked fruits from a local, road side vendor to go along with the papaya we ate for breakfast each morning. The bright purple speckled fruit here is Dragon Fruit. I love Dragon fruit - but then I also love Kiwi and the bright magenta, seeded dragon fruit has a similar taste to kiwi.

As you can see from the picture the deep red color tends to bleed onto anything it touches including the white Lychee fruit laying next to it in the photo above.

The deep red color is so beautiful that it is often used to make wine as well as to color pastries, but I like it freshly chilled alone or with other tropical fruits. Be careful not to eat too much of it at a time as doing so can result in a reddish discoloration of the urine. The discoloration won't hurt you but it can be alarming.

Tip: Dragon fruit is a powerful antioxidant and it's medicinal properties include prevention of colon cancer and diabetes. Dragon fruit, neutralizes toxic substances such as heavy metals, reduces cholesterol and high blood pressure. Eaten regularly, it controls Asthma and cough.

Star fruit (Star Fruit, Star Apple, Carambola)is another common tropical fruit that is now sold in California and Florida as well as in Hawaii and other tropical areas. It's nickname is Star Fruit because when you slice it the slices are star shaped. This is a delicious, mildly sweet fruit with a waxy skin that is also edible. I love to slice it and use it in fruit salads as a beautiful garnish.

Tip: Star Fruit, Star Apple, Carambola is known to reduce elevated blood sugar when eaten regularly.

Lychee fruit is an under appreciated fruit that can take a little getting used to. But once you have tried it a few times you will want it every chance you get. Underneath the red bumpy skin is smooth, white flesh that is sweet and tastes a little like a tropical flower smells. Peel the fruit and discard the seed. Then either eat it or use it in fruit salads. Delicious!

Tip: Lychees are a rich source of Vitamin C, calcium, potassium, phosphorus and thiamine and are said to cure a cough and indigestion.

Many of these fruits are becoming widely available in your local grocery store, so when you have the chance to buy tropical fruit don't just buy the pineapple and mangoes, try something new and refreshing. You will be glad you did.

Tropical Fruit Salad

Chop or slice the following into a bowl:

1/2 ripe pineapple, chunked
1 mango peeled and seeded
6 medium lychees peeled and seeded
1 ripe banana
2 kiwi, peel, slice and then quarter the slices
6-8 large strawberries, sliced and halved
1 cup chunked papaya
1/2 cup guava juice
1/2 cup passion fruit juice
2 tsp. lemon juice
2 Tbs. coconut milk
3 Tbs. lightly toasted coconut
5 slices star fruit (with peel)

Mix fruit chunks (except Star fruit) in a bowl. Chill.
Whisk together juices and coconut milk. Pour over fruit and toss lightly.
Garnish with toasted coconut and star fruit slices.
Serve.

Taco Salad with Homemade Guacamole Sauce

2008-05-23T23:46:00.000-07:00

A while back I posted a recipe for Taco Filling which was good but took a little work. Today I am posting an easier and even better tasting taco salad recipe. The bean recipe is actually adapted from my son's recipe and can be used as a taco filling or burrito filling as well as for taco salad. This recipe is absolutely man friendly and kid friendly.

The guacamole sauce is a blend of my homemade salsa and homemade guacamole recipes. I decided to process the ingredients altogether instead of adding bottled sauce to the guacamole. It turned out delicious. Generally I use a hand chopper to make the guacamole and the salsa so that there are chunks, but for this recipe I used my processor to create a smooth guacamole/salsa blend.

I also used Original flavor Sun Chips instead of Frito's or tortilla chips in this recipe but you can use whichever you prefer.

Tip: This recipe calls for several onions and according to "Real Age.com" an 8-year study shows that people who consumed the highest levels of three powerful flavonols -- kaempferol, quercetin, and myricetin, found in onions, reduced their risk of pancreatic cancer by 23 percent.

Taco Salad With Homemade Guacamole Sauce

Bean Filling
1 can black beans rinsed and drained
1 can kidney beans rinsed and drained
4 cloves garlic
2 T. taco seasoning mix or 1 packet taco seasoning mix
1 Tbs. oil
1/4 c. water

Saute garlic in oil for about 1 minute, don't brown. Add beans, taco seasoning, and water and cook over Medium heat stiring frequently until most of water is absorbed. Set Aside

Taco Salad Ingredients
tortilla or corn chips
shredded lettuce
soy cheese, shredded
2 chopped tomatoes
soy sour cream or IMO
1 chopped onion
homemade guacamole-salsa sauce (see below)
olives (opt.)

Place lettuce on plate. top with chips, beans, onions, cheese, IMO, guacamole sauce, tomatoes and olives.

Guacamole Salsa Sauce
5 ripe avocados
1 small onion
1 small can (4 oz.) chopped green chilies, drained
2 small ripe tomatoes
4 sprigs fresh cilantro
1/2 seeded jalapeño (more to taste)
1/4 seeded bell pepper
3 cloves garlic
1/2 tsp. lemon juice
1 tsp. salt
pepper to taste

Place all ingredients in food processor and blend until smooth. Taste and adjust seasonings to taste. Store leftovers in tightly sealed container up to 1 day.

Going Vegan at Taco Bell

2008-05-19T09:13:00.000-07:00

Great news for Vegans! Taco Bell is willing to "veganize" almost anything on their menu.

Perhaps I'm the last vegan on the planet to know this since I live in the country and until a few weeks ago the closest Taco Bell was over an hour away. But this month a new Taco Bell opened up just 6 miles away from my home. At first I was less than thrilled because the only thing on the menu I thought I could eat was their 7 layer burrito, minus the dairy products.

But last Saturday I decided to go inside to talk with an employee and to my surprise I was told that they now have a new "fresco" menu. The fresco menu basically takes all dairy products off of any menu item and adds a tasty fiesta salsa. If the item has meat on it, you can ask for extra beans in place of the meat. So I ordered a Fresco Salad Bowl without chicken, with extra beans and extra lettuce. It was great!

I went back the next day and ordered a regular taco, fresco style, with beans instead of beef. The taco was stuffed full of beans, lettuce and fiesta salsa. It was delicious. The following day I treated my teen clients to breakfast and I ordered their new fiesta potatoes - fresco style - adding guacamole and fiesta salsa in place of the cheese and sour cream. Mmmmm. The veganized side dish was so good that I couldn't imagine why anyone would order it with cheese and sour cream in the first place.

So I am now a Taco Bell fan. Maybe for my next visit I'll bring some soy cheese and ask them to make me a vegan Mexican Pizza. It can't hurt to ask.

Italian Stuffed Pasta Shells

2008-05-06T09:53:00.000-07:00

First let me apologize for the photo. I promise that they taste ten times better than they look here. I took several pictures that looked great but somehow they didn't show up on my computer later on, so I had to re-take pictures from the left-overs, which were pretty well picked over.

I learned to make these tasty shells during my last trip to Italy. Of course at the time I made fresh pasta sauce. But here at home I often don't have that much time so I have substituted bottled sauce for convenience. However I often add sautéed onions and additional garlic and herbs to the bottled sauce.

Tonight I am making this recipe for my son who is not a vegan but who appreciates a great tasting meal regardless.

For my fresh tomato sauce recipe click here.

Italian Stuffed Pasta Shells

10 oz. chopped frozen spinach, thawed
16-20 jumbo pasta shells (suitable for stuffing)
1 lb firm water packed tofu
2 tbs. nutritional yeast (opt.)
2 Tbs. Herbs de Provence (see recipe)
1/2 tsp. garlic powder
5 sun-dried tomatos, diced
1/2 teaspoon salt
1 tablespoon olive oil
2 cups pasta sauce (see recipe for homemade sauce)

Preheat the oven to 375 degrees.
Cook the pasta shells according to package directions until al dente (approximately 6-8 minutes). Drain and rinse with cold water. Set aside.

Place the spinach in a large mixing bowl or food processor. Add crumbled tofu and remaining ingredients (except for the olive oil and pasta sauce) and mix well.

Coat a 13"x 9" glass baking pan with olive oil.

Fill each pasta shells with approximately 2 tablespoons of the tofu filling and arrange, filling side up, on the prepared baking pan.
Pour the pasta sauce over the top, allowing some of the sauce to dribble to the bottom of the pan.

Cover with aluminum foil and bake for 30 minutes. Garnish with Vegan Parmesan cheese if desired. Serve with green salad and garlic bread for a full meal.

If you wish to freeze some, place them in a freezable container, cover and freeze before cooking. Microwave to reheat.

Seasoned Sweet Potato & Yam Fries

2008-05-05T02:28:00.000-07:00

I love yams and sweet potatoes any way they come. But convincing my adult children that they are yummy is another issue. So when I was visiting my family in Las Vegas a few weeks ago I bought some yams and decided to make some yam fries. They were a great hit. Even my son loved them. In fact he has made them himself a few time since. My grand daughter thinks they are a treat instead of something good for her.

There are dozens of spice variations you can experiment with. And I haven't found a recipe yet that I didn't like. I'll list two of my favorite recipes here. Of course, your kids might like them best with just salt and olive oil but try the other two variations and see just how versatile yam fries can be.

2 large sweet potatoes or garnet yams
2 tablespoons canola oil
your choice of spice mix (listed below)

Curry Spice Mix

1 teaspoon curry powder
1/2 teaspoon turmeric
1/2 teaspoon cumin
1/2 teaspoon salt

Cajun Spice Mix

1 teaspoon dried mustard
1 teaspoon paprika
1/2 teaspoon thyme
1/2 teaspoon sea salt
dash of ground pepper

Preheat oven to 400º. Wash the potatoes, leaving on the skins. Cut them into sticks, 1/4 to 1/2 inch in diameter. In mixing bowl whisk together oil and spice mixture. Add cut potatoes and gently toss to coat.

Arrange fries on a baking sheet and bake for 20 to 30 (longer for thicker fries) minutes or until the fries are tender and slightly browned. Halfway through cooking use a spatula move them around on the baking sheet to prevent sticking.

Easy Garlic and Pine Nut Pesto

2008-04-22T19:34:00.000-07:00

I haven't made pesto in quite a while but after one of my clients mentioned how much she loved it I decided to make some for dinner tonight. I grow many of my own herbs and basil so I have the ingredients on hand. And this recipe is so easy that I really have no excuse for going so long without making it.

Sometimes I omit the chili powder, but I like the way it masks the taste of the nutritional yeast. Don't get me wrong, I like nutritional yeast and the subtle, cheesy taste it offers to this recipe, but adding a dash of chili powder helps to focus the taste buds on the basil and garlic instead of the yeast.

As pictured, I used the pesto on whole grain gemelli pasta, delicious!

Garlic and Toasted Pine Nut Pesto

3 cups chopped fresh basil
1/2 cup extra virgin olive oil
1/3 cup pine nuts, toasted
1/3 cup nutritional yeast flakes
5-7 cloves minced garlic
1/4 tsp. chili powder (opt.)
salt & pepper to taste

Place the pine nuts in a skillet over medium heat, and cook, stirring constantly, until lightly toasted.

In a food processor blend basil and about 2 tablespoons of the oil until it is a paste like consistency. Gradually add toasted pine nuts, nutritional yeast flakes, garlic, chili powder and oil. Continue to blend until smooth adding oil if needed to achieve desired consistency. Add salt and pepper to taste.

Serve on pasta, pizza, baked tempeh or appetizers. Top with soy Parmesan cheese if desired.

Freezes well. Freeze in ice cube trays, put frozen cubes into Ziplock bags to use in future recipes.

Taco/Burrito Filling

2008-04-20T01:28:00.001-07:00

Taco Bell opened in our small town this week and so I have had a hankering for vegan tacos. After some experimentation I came up with this Black Bean filling that really fit the bill - literally - as my husband Bill really liked it. He said to be sure to add this recipe to my man friendly listings.

As pictured,I used the filling to make tacos, but I'm sure it would make a great burrito filling as well as bean dip for chips. See suggestions below.

Tip: I used a generic bottled salsa but I think it would have been even better it I had used fresh homemade salsa using tomatoes, onions, bell pepper, jalapeno, lemon juice, cilantro and salt & pepper.

Filling:

1 tablespoon olive oil
1 onion, diced
4 cloves garlic, minced
1/2 bell pepper, chopped
2 (14.5 ounce) cans black beans, rinsed & drained
1 Tbs. fresh cilantro minced
1 Tbs. cumin
1 tsp. smoked Mexican paprika
1/2 tsp. cayenne pepper
1 tsp. chili powder
1 cup salsa (homemade or bottled)

Heat olive oil in a skillet. Stir in onion, garlic, and bell pepper; sauté until tender, about 5 minutes. Stir in beans (I like to mash about half of them first). Mix in cilantro, cumin, paprika, cayenne, chili powder, and salsa. Cover, and cook 5 minutes.

For Tacos: Pile some in a taco shell and top with soy cheese, guacamole, pico de gallo, vegan sour cream, olives and lettuce. For a complete meal serve with Spanish rice and fresh fruit.

For Burritos spoon some into a whole grain tortilla and top with soy cheese & olives. Roll, place in a pan and bake at 350 degrees for about 10 minutes. Top with guacamole if desired.

For Bean Dip mash all of the beans before adding them to the vegetable mixture. Serve with tortilla chips.

Freezes well.

Chili Cook-off Vegetarian Chili

2008-04-19T14:20:00.000-07:00

Well this week I was invited to a chili cook-off - actually it was more like a dare. One of my clients thought it would be interesting to enter a vegan recipe into a meat laden cooking contest. As it turned out the only people who knew that my recipe didn't have meat in it were those who already knew I was a vegan.

I'd rate this recipe as medium in terms of spicy heat. If your kids like theirs less spicy just top their chili with a dollop of IMO or vegan sour cream to cool the heat.

Tip: If you can't get meatless ground in your area you can substitute with TVP Textured Vegetable Protein. I get it either online (see sidebar for Bob's Red Mill TVP) or at my health food store. The vegan, burger crumbles add a bit of beef-type flavoring that the TVP does not, however the TVP picks up the flavors in the sauce. both are high in protein.

Fabulous Vegetarian Chili

2 Tbs. olive oil
1 onion, chopped
2 bay leaves
1/2 tsp. cumin
1 Tbs. ground oregano
2 tsp. sea salt
1/4 c. water
1 stalks celery, finely chopped
1 green bell pepper, chopped
1 jalapeño pepper, seeded & finely chopped
3 cloves garlic, minced
1 (4 oz) can Ortega diced green chilies, drained
1 pound meatless ground (or 1/2 cup TVP plus 2/3 c. water)
1 c. water, more or less to reach desired consistency
1 (28 oz) can crushed tomatoes
1 15 oz can diced tomatoes
1 Tbs. chili powder
1 1/2 tsp. ground black pepper
1 (15 ounce) can kidney beans, rinsed & drained
1 (15 ounce) can black beans rinsed & drained
1 (15 ounce) can whole kernel corn

Sauté onion on high heat for 1 minute. Add bay leaves, cumin, oregano, 1/4 c. water, and salt. Sauté until onion is tender. Add celery, bell pepper, jalapeño, garlic and green chilies. When heated through, mix in the meatless ground or TVP, additional water and canned tomatoes. Add chili powder, black pepper, kidney beans, and black beans. Bring to a near boil. Reduce heat to low and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes. Remove Bay leaves before serving. Garnish each bowl with vegan sour cream (IMO), soy cheese or fritos.

Serve with fresh bread and a green salad for a full meal.

Even better the next day. Use left overs as burrito filling or top with corn bread batter (see recipe) and bake as directed on cornbread recipe.

Vancouver, British Columbia Favorites

2008-04-14T21:02:00.000-07:00

Birch Bay, Washington is a wonderful, relaxing place to stroll along the beach in the morning and to go for a country drive in the afternoon, but there aren't many places to eat out. We stayed in a 2 bedroom condominium with a full kitchen so we ate in most of the time. British Columbia, however, is just a few miles away and so are the vegan eateries.

Twice while staying in Birch Bay we drove over the border to eat out and to enjoy the sights and tastes of Vancouver, Canada. Vancouver is a large city with many restaurant choices. But if you don't want to go all the way to Vancouver there is a vegan restaurant just a few miles over the border in Surry, Canada called Mahek. Mahek is an Indian restaurant serving South Indian cuisine and Indian fast food including dosa, idlis, uttapam, chaat papri, golgape. The owner is friendly and willing to create your meal the way you like.

Here are my favorite Vancouver, Vegan-Friendly eateries:

Bo Kong. There are two Bo Kong restaurants in Vancouver and both are worth a visit. One is located at: 8100 Ackroyd Rd, Richmond British Columbia & the other is at: 3068 Main St, Vancouver British Columbia. They feature very tasty Chinese and Buddhist cuisine (photo above is of vegan dim Sum).

Dharma Kitchen at: 3667 West Broadway, Vancouver also serving Chinese and Buddhist Cuisine.

For a great burrito try Budgie's Burritos at 44 Kingsway. All menu items are vegan and very satisfying.

There is also a great raw food vegan restaurant called Gorilla Foods. Everything on the menu is raw including raw pizza, lasagna, chocolate fudge, fresh juices, and more.

Your choices aren't limited to these but these are the one's I recommend. If you have a favorite Vancouver vegan eatery leave a comment and let me know.

Quick Garlic and Olive Oil Pasta

2008-04-13T04:38:00.000-07:00

While on vacation I got bronchitis and have been recovering ever since. For some reason I have been craving pasta since I've been ill so I have been making pastas that are simple, quick and freeze well. When I'm not feeling well I have no patience for recipes and I end up creating dishes that use whatever I have on hand.

Some creations turn out better than others so this time I decided to keep track of my tastier experiments so that I could share them with you.

Tip: When sauteing garlic it is important not to brown it or overcook it as it will become bitter.

Quick Garlic and Olive Oil Pasta

1 lb whole grain spaghetti noodles
1/2 cup olive oil
4 cloves garlic, minced
1 tablespoon dried parsley or 2 tablespoons fresh, minced parsley
salt and pepper
water
(basil and pine nuts opt. see below)

Bring a large pot of water and about 1/2 tsp salt to boil. Add the spaghetti, following directions on the box.

Meanwhile, heat the oil in a small pan to medium high; add the garlic and saute until the garlic is a pale golden, about 1 minute Remove immediately from heat.

Add the parsley, salt and pepper to taste (as well as 1 tsp.basil and 3 Tbs. pine nuts if desired)

Reserve 1/2-3/4 cup pasta water. Drain pasta & stir in the oil. Add the water if the pasta seems too dry. Serve warm. Top with vegan Parmesan cheese if desired.

For a full meal serve with garlic bread, steamed broccoli and fresh fruit.

Fresh Italian Tomato Sauce on Whole Grain Spaghetti

2008-04-05T17:15:00.000-07:00

Here is my coveted Fresh Tomato Sauce recipe. I learned to make this recipe in Italy. Italian tomato sauce is different than what we Americans are used to. It is light and fresh allowing the taste of the ripe tomatoes to dominate. I have Americanized this recipe a little by adding additional seasonings including Herbs de Provence (see my recipe) and fresh oregano and basil, but for a truly authentic sauce you can limit or omit the seasonings to suit your dish. (Add 1/2 c. water if using TVP)

If you prefer to use canned crushed tomatoes (2 large cans) simmer sauce until it reaches your desired consistency. It will be a lot faster than using fresh tomatoes. But if you are growing your own tomatoes this year this is a great way to use them up. Freezes well.

Italian Fresh Tomato Sauce on Whole Grain Spaghetti

* 1 large onion, minced
* 1 stalk celery finely chopped
* 4 cloves garlic, minced
* 2 Tbs. olive oil
* 4 pounds Roma tomatoes, seeded and diced
* 1/4 cup chopped fresh basil
* 2 tsp. Herbs de Provence (or Italian Seasoning)
* 1 tsp. ground oregano (or 1 Tbs. minced fresh oregano)
* 2/3 c. TVP - Textured Vegetable Protein (opt.)
* 1 tsp. Seasoning Salt
* salt and pepper to taste

In large saucepan saute' onion and celery in 2 T. olive oil until soft, about 5 minutes. Add minced garlic and saute' 2 more minute adding more oil if needed.

Add tomatoes basil, herbs, oregano and TVP. Cook over medium-low heat until tomatoes are soft. Let simmer on low heat for 90 minutes or until thick. Before serving stir in seasoning salt and any additional salt and pepper to taste.

Serve over cooked whole grain pasta. Top with soy Parmesan cheese. Serve with garlic bread and a salad for a delicious meal.

This sauce is awesome on all pastas, cooked quinoa, and as a topping for baked tofu (add a slice of soy cheese for tofu parmesean).

Nearly fat free. To make it completely fat free water saute the vegetables and omit the olive oil.

Karen's Herbs de Provence

1 tablespoon thyme
1 teaspoon sage
1 tablespoon chervil
1 tablespoon rosemary
1 tablespoon summer savory
1 teaspoon lavender
1 teaspoon tarragon
1 teaspoon marjoram
1/2 teaspoon oregano
1/2 teaspoon mint
2 chopped bay leaves

Experiment with the proportions and find the flavor blend that suits your palate best. All herbs should be dried and coarsely crumbled. Mix well and store in airtight jar.

Seattle Washington Red Robin & Farmers Markets

2008-04-03T22:13:00.000-07:00

This trip was great fun. I went to Washington with two friends - no men - so we were able to eat and shop to our heart's content.

We started out in Seattle Washington where we stopped just long enough to rent a car and get some lunch before heading off to Birch Bay, our first destination, on the northern coast of the state. My two friends are not vegans and so, once again, I needed to eat in places that a vegan might not think to eat. But as usual, I was able to find ways to be healthy and satiated regardless of the menu limitations. Red Robin was my friends choice for lunch. I had never been before and thought it was a Seattle based eatery. As many of you already know, it is a national restaurant, and so I am including it here in this blog.

I ordered Red Robin's French Onion Soup without cheese as well a half, Asian Salad without chicken. Instead of chicken I asked for a sliced avocado. I would have ordered a side of kidney beans if they had had any but they didn't, so I just figured I'd fill my protein quota at dinner. Both the salad and the soup were delicious and filling.

Tip: When eating out, don't be afraid to order a dish that traditionally comes with meat or cheese. Just make it clear that you cannot eat animal products and have them make your dish without the traditional ingredients. Remember, you are paying for their product and it is up to you how it is served.

I discovered that Red Robin is a very "meat intensive" eatery which made finding something other than a "garden salad" a little challenging. But I am never shy about asking for just what I want. As long as the restaurant is willing to attend to my desires I put them on my list of places to recommend to my vegan friends. Red Robin fit that bill and so I will go back again if the opportunity arises.

We stopped at a farmers market in Seattle (pictured above) to pick up some things for dinner. I was stunned at the beauty and out-of-this-world flavor of the huge, red raspberries we bought for a fruit salad. California's berries are wonderful, but none hold a candle to those we bought in Washington that day. I also bought fresh herbs and veggies to make a vegan spaghetti, as well as salad greens and even some garlic and a loaf of fresh bread.

Tip: When traveling it always pays to visit a farmers markets or produce stands before thinking about finding a restaurant. You may be surprised to discover the wide variety of fresh, organic and even precooked foods that are available. Even if you are not able to cook in your room you will find sufficient fresh foods and healthy, cooked foods to make a satisfying, healthy meal.

One of my two friends is a graduate of California Culinary Institute and so I was a little nervous about making a vegan dinner for her. But as it turned out she was very impressed. The fresh herbs and vegetables combined with the refreshing fruit salad was just the right way to end a day of traveling. Check back tomorrow for the recipes for both.

Back Home Again

2008-04-03T00:46:00.000-07:00

Well I just returned from vacation and I can't wait to tell you all about my vegan adventures away from home. But tonight I'm exhausted and in need of rest so I'm just going to give you a glimpse of what I had to come back home to - my furry family members.

First I picked up Cleo (my 8 year old Sheppard mix) from my mom's house where she is always happily playing with Missy, (my mom's Border Collie mix) Cleo's best friend. I told her that Daddy was home and she got so excited she could barely stand the 1 mile ride home.

At home the 4 cats, two turtles and two fish were eagerly awaiting my arrival. Or at least that is how they made me feel as they came rushing toward me when I entered the house. Pokey, however, (my tuxedo cat) stayed in her tent on the bed until I came to see her for myself. She is too proud to flaunt her affections in front of the other cats.

Princess and her sister Buttercup were quick to ask for love and attention and Kiki our 5 pound, black, spitfire insisted on being fed before anyone else. She is little but she rules the roost.

Vacationing is wonderful. And I love discovering new and exciting ways to maintain a vegan lifestyle while away from home. But coming home to a pack of loving, furry friends is priceless.

I'll be back to tell you about my adventures as soon as I'm rested.

Subway's Veggie Max is NOT Vegan!!

2008-03-21T13:44:00.000-07:00

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.

Vegan Hawaiian Luaus

2008-03-16T03:15:00.000-07:00

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.

Unfortunate Enchilada Endeavor

2008-03-12T23:57:00.001-07:00

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.

Toasted Quinoa Vegetable Soup

2008-03-09T14:42:00.001-07:00

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.

Quick & Creamy Potato Leek Soup

2008-03-07T15:00:00.001-08:00

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.

Capri and Sorrento Italy and Vegan Travels

2008-03-04T23:28:00.000-08:00

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.

The Vegan Diet and Proper Nutrition

2008-02-21T17:44:00.000-08:00

Most of this article was sent to me without a proper reference so I have been avoiding posting it. However, it has so much good information that I felt it post-worthy. If you know what the reference is please let me know.

The Vegan Diet and Proper Nutrition

Ensuring adequate nutrition

The more restrictive a diet is, the more difficult it is to get all the nutrients your body needs. A vegan diet, for example, eliminates food sources of vitamin B-12, as well as milk products, which are a good source of calcium. Other nutrients, such as iron and zinc, are available in a meatless diet, but you need to make an extra effort to ensure they're in yours.

Here are nutrients that may be deficient in a vegan/vegetarian diet and how you can get these nutrients from non-meat sources:

* Protein. Your body needs protein to maintain healthy skin, bones, muscles and organs. Vegetarians who eat eggs or dairy products have convenient sources of protein. Other sources of protein include soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains.

* Calcium. This mineral helps build and maintain strong teeth and bones. Low-fat dairy foods and dark green vegetables, such as spinach, turnip and collard greens, kale, and broccoli, are good sources of calcium. Tofu enriched with calcium and fortified soy milk and fruit juices are other options.

* Vitamin B-12. Your body needs vitamin B-12 to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, including milk, eggs and cheese. Vegans can get vitamin B-12 from some enriched cereals, fortified soy products or by taking a supplement that contains this vitamin.

* Iron. Like vitamin B-12, iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are good sources of iron. To help your body absorb non-animal sources of iron, eat foods rich in vitamin C — such as strawberries, citrus fruits, tomatoes, cabbage and broccoli — at the same time you consume iron-containing foods.

* Zinc. This mineral is an essential component of many enzymes and plays a role in cell division and in the formation of proteins. Good sources of zinc include whole grains, soy products, nuts and wheat germ.

* Eggs. In baked goods, try commercial egg replacers — a dry product made mostly of potato starch. Or you can use the following to replace one egg: 1/4 cup whipped tofu or 1 tablespoon milled flaxseed mixed with 3 tablespoons of water. For an egg-free omelet use tofu instead of eggs.

Or make your own egg replacer using 1 cup potato flour
3/4 cup tapioca flour
2 tsp baking powder
Mix well, keep in air-tight jar.

1 1/2 tsp of mix + 1 Tbsp water = 1 egg yolk
1 1/2 tsp of mix + 2 Tbsp water = 1 whole egg

There are plenty of egg substitutes available for baking or preparing a dish that calls for eggs. Ener-G Egg Replacer is a reliable egg substitute for use in baking. It is available at health food stores and most grocery stores.

Tofu: Tofu is great for egg substitutions in recipes that call for a lot of eggs, like quiches or custards. To replace one egg in a recipe, purée 1/4 cup soft tofu. It is important to keep in mind that although tofu doesn’t fluff up like eggs, it does create a texture that is perfect for “eggy” dishes.

Tofu is also a great substitute for eggs in eggless egg salad and breakfast scrambles.

In Desserts and Sweet, Baked Goods: Try substituting one banana or 1/4 cup applesauce for each egg called for in a recipe for sweet, baked desserts. These will add some flavor to the recipe, so make sure bananas or apples are compatible with the other flavors in the dessert.
Other Egg Replacement Options

• 1 egg = 2 Tbsp. potato starch
• 1 egg = 1/4 cup mashed potatoes
• 1 egg = 1/4 cup canned pumpkin or squash
• 1 egg = 1/4 cup puréed prunes
• 1 egg = 2 Tbsp. water + 1 Tbsp. oil + 2 tsp. baking powder
• 1 egg = 1 Tbsp. ground flax seed simmered in 3 Tbsp. water
• 1 egg white = 1 Tbsp. plain agar powder dissolved in 1 Tbsp. water, whipped, chilled, and whipped again

Egg Replacement Tips

• If a recipe calls for three or more eggs, it is important to choose a replacer that will perform the same function (i.e., binding or leavening).
• Trying to replicate airy baked goods that call for a lot of eggs, such as angel food cake, can be very difficult. Instead, look for a recipe with a similar taste but fewer eggs, which will be easier to replicate.
• When adding tofu to a recipe as an egg replacer, be sure to purée it first to avoid chunks in the finished product.
• Be sure to use plain tofu, not seasoned or baked, as a replacer.
• Powdered egg replacers cannot be used to create egg recipes such as scrambles or omelets. Tofu is the perfect substitute for eggs in these applications.
• If you want a lighter texture and you’re using fruit purées as an egg substitute, add an extra 1/2 tsp. baking powder. Fruit purées tend to make the final product denser than the original recipe.
• If you’re looking for an egg replacer that binds, try adding 2 to 3 Tbsp. of any of the following for each egg: tomato paste, potato starch, arrowroot powder, whole wheat flour, mashed potatoes, mashed sweet potatoes, instant potato flakes, or 1/4 cup tofu puréed with 1 Tbsp. flour.

Red Lentil Soup With a Kick

2008-02-13T17:44:00.000-08:00

My new favorite soup is Red Lentil Soup. Last month I found a recipe for Ethiopian Red Lentil Soup (which was expensive to make and just awful to eat). To make the recipe I had to order a 3 pound box of organic red lentils - special order - from my local health food store. I live in the country and wasn't able to find them anywhere locally.

So the question now was what to do what all those red lentils. consequently I created this recipe which is so good that I have made it twice in the last few weeks. I have also discovered that I could have ordered organic red lentils online - see my sidebar for a link under Shop Vegan). I also added barley for this recipe to create a hearty filling meal in a bowl. You may want to substitute your favorite grain if you aren't a barley fan.

Tip: Red Lentils are smaller than brown lentils and so they cook very quickly making them perfect for soup. Red Lentils are a delicious source of protein. You can use them to make a pilaf using Basmati rice or enjoy them as a flavorful pureed side dish called dahl, a classic East Indian dish. Their beautiful coral color and their earthy taste make them a wonderful addition to any dish that calls for lentils or pasta.

My husband and sons are not soup fans so I haven't listed it as a man-friendly dish. However if the men in your family like soup they are bound to love this recipe. It has just enough cayenne pepper to give it a little kick which most men appreciate.

Karen's Red Lentil Soup

1 large onion, chopped fine
1/2 c shredded carrots
2 stalks chopped celery
6 garlic cloves minced
1 Tbl chopped fresh rosemary
1 bay leaf
1/2 tsp cayenne pepper
1/2 c pearl barley
1 141/2 oz can diced tomatoes
1 6 oz can tomato paste
10 c vegetable broth or water (if I use water I also add cubes of vegetable bullion)
2 c dried red organic lentils
1/2 c chopped fresh parsley (or 1/4 c dried)
2 1/2 tsp sea salt
1/2 tsp black pepper

Water saute onion, carrots & celery until onion is translucent. Add garlic, rosemary, bay leaf and cayenne pepper and saute for about 2 minutes adding additional water as it evaporates.

Add barley, tomatoes, tomato paste and stock. Simmer over high heat but do not boil. Decrease heat to simmer. Cover and simmer over medium-low for 30 minutes. Add lentils and simmer for another 30 minutes or until barley is tender. Stir in parsley salt and black pepper. Simmer for 3-5 minutes. Discard the bay leaf ans add additional salt and pepper if desires before serving.

-- The last time I made this soup I was too busy to attend to it so I just put all the ingredients together in a stock pot and simmered it for about an hour. It was just fine. I was the only one home to eat it and so I didn't mind the the un-sauted veggies or limp lentils.

Freezes well

Tip: Water saute is the same as sauteing with oil except that you use 2Tbl of water instead of oil. Add additional water as needed.

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Mykonos - Greek Ecstasy and the Vegan Palate

2008-02-12T02:17:00.000-08:00

Mykonos is a beautiful Greek Island in the Aegean Sea. And whether you are going for a few days or are only there for a day as you cruise the Mediterranean you are bound to fall in love with this jewel among hundreds of Greek Isles.

There are so many things I would love to tell you to do while in Mykonos but that would require more than a short blog so I will focus on the food. First I will say that the morning hours are best for shopping, visiting Mykonos Town and taking photos of the beautiful water and Greek architecture. Once lunch time rolls around most of the eateries begin to open and most of them offer traditional Greek cuisine.

Although it is possible to find vegan items on most menus (like salads - ask for no cheese), in most cafe's the employees are not likely to speak a lot of English. Greek restaurant personnel are more gracious about making substitutions than are those in Italy or France, but asking for a substitution is still a tricky skill to acquire for someone who doesn't speak the language.

Tip: Baklava is a classic Greek treat but be aware that it is often made with honey. So if you are a non-honey-eating vegan you will want to find a veganized recipe for baklava to make at home.

Sesame Kitchen is the only vegetarian place to go in Mykonos. It is next to the Naval Museum in Hora. Fresh spinach, vegetable, cheese, and chicken pies are baked daily. A large variety of salads, brown rice, and soy dishes are offered, as well as a vegetable moussaka and stir-fried veggies. Vegetarianism is still something of an anathema to the Greeks but this restaurant serves an excellent range of healthy dishes including many vegetarian and vegan options. The Traveling Vegan will have to pick and choose carefully though and be sure to ask that vegetable-cheese be used on your dish.

For a more formal dining experience you may want to visit the Petasos Beach Resort Spa where you will find a dine vegetarian restaurant. Vegan dishes are easily amended from the vegetarian menu. Follow the signs to Platis Yialos. At the end of the road Petasos beach resort is located on the right side of the road.

In Mykonos you will find a great variety of eateries. I recommend walking around and viewing the different menus and prices before deciding where to eat. There are many over priced restaurants in Mykonos, however a number of inexpensive taverns are available for a quick snack or just to sit outside and enjoy the ambiance with a bottle of water and fresh made bread.

Old Fashioned Pinto Beans - Man Friendly

2008-02-07T02:05:00.000-08:00

My husband loves a good pot of old fashioned pinto beans once in a while. I was never a big fan of pinto beans, but after coming up with this recipe I have changed my tune. Of course I had to veganize my old recipe so I was a little worried that my husband would be disappointed but to my delight, he loved the vegan recipe so much he asked me to put it on my man-friendly list.

Tip: Gas Free Fresh beans - Soak the beans in water for at least 3 hours. Throw away the soak water. Add boiling water to cover and cook for at least 30 minutes. Discard the cooking water. Add fresh water and resume cooking.

So here it is, my man friendly pintos.

3 large cans of pinto beans rinsed and drained (or cook them fresh)
4 cups organic vegetable broth
3-4 cups water (more if you want it soupy, less if not)
1 packet vegan onion soup mix
1 small onion chopped
1 stalk celery chopped
1 carrot chopped or shredded
5 cloves garlic -- chopped or minced
8 ounces chopped veggie bacon
1/2 tsp dried red chilies (more to taste)
1/2 tsp cumin
1/2 tsp chili powder
1 1/2 tsp dried oregano
a few dashes of liquid smoke
salt and pepper to taste

Water Sauté onion, carrot, celery and garlic until tender.

Combine in large stock pot: beans, water, broth, sautéed vegetables, soup mix, seasonings, liquid smoke and chopped veggie bacon. Bring to near boil, then simmer, covered for 30 minutes. Stir occasionally.

Serve with whole grain roles.

The leftover beans (drained) are wonderful in burritos or on quesedilla's.

Freezes well.

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Vegans in Barcelona, Spain

2008-02-06T08:37:00.000-08:00

Barcelona is a relatively new large city compared to most large European cities. Until the 1992 Summer Olympics Barcelona was a quaint mid-sized town that attracted few tourists. Now it is a hub for cruise lines and a popular destination for travelers.

We recently took a Mediterranean cruise which embarked in Barcelona, Spain. We decided to arrive in Barcelona several days early to take in the sites and culture of this port city in Catalonia. One of the many activities we took advantage of was a stroll down La Rambla, a tourist must-see destination. La Rambla is a street filled with sidewalk cafes, street performers and artists of every type.

Although there are several vegetarian and vegan eateries in the city, I recommend visiting Maoz on La Rambla. Maoz serves falafal pita sandwiches , smoothies and fries as well as sodas and salads. The menu is limited but the food is good and fairly priced. The original Maoz was opened in 1991 in Amsterdam, Holland. It has since become a popular European vegan eatery and has recently come to the east coast of the US.

For an excellent and detailed listing of other Barcelona eateries and grocery marts visit Sin Carne. This site has more information on Barcelona eateries than I can include in a single blog.

My favorite place to shop for fresh vegetables in Barcelona is an open market just off La Rambla called La Boqueria. It is a huge open market featuring over one hundred vendors selling everything from fresh fruits, herbs and veggies to cookbooks, pizza and paella. There are also a few small cafes serving expensive but authentic regional cuisine.

Spending an afternoon at La Boqueria is a must for everyone planning to visit Barcelona. The seemingly endless supply of colorful and aromatic foods is tantalizing, and well worth enduring the crowds.
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Authentic French Crepe - Veganized

2008-01-28T23:25:00.000-08:00

Paris is a city that truly lives up to its reputation. It is beautiful, romantic and the food is fresh and fabulous. Hotels however have had a long time reputation for being small, expensive and often without private facilities. I haven't had trouble finding a hotel in Paris with private facilities. And because I am willing to spend a little more to have a large room and bath in a great location my only complaint is the lack of a hot plate.

Consequently nearly all of our meals have to be eaten out. Luckily there are places all over the city to buy fresh fruit and bread that can be taken back to your hotel and eaten for breakfast or as a light snack.

One thing that most tourists want to indulge in as soon as they walk off the plane is an authentic French chocolate crepe. Unfortunately for vegans, the crepes are made with milk and eggs and the chocolate filling is simply Nutella which is made with milk and whey. So, you may choose not to eat a chocolate crepe in Paris, but don't despair, I have put together the best French, chocolate crepe recipe for vegans that you can make at home.

Tip: I recommend getting your fill a day or two before leaving for Paris so that you don't feel deprived once you get there.

Vegan Crepes

1/2 cup soy milk
1/2 cup water
1/4 cup melted margarine
1 1/2 tablespoon turbinado sugar
2 tablespoons maple syrup
1 cup unbleached all-purpose flour
1/4 teaspoon salt

Blend together all ingredients. Cover and chill the mixture for 2 hours. (I make it in the evening and chill it until morning.)

Use non stick spray on a large skillet. Heat the skillet. Pour batter into skillet and swirl it to make a thin round crepe. Cook until golden, then loosen edges and flip.

Vegan Nutella-Style Chocolate filling:

2 cups whole raw hazelnuts
1 cup powdered sugar
1/4 cup unsweetened cocoa powder
1/4 cup vegetable oil more or less
1/2 tsp vanilla

Preheat toaster oven to 350 degrees.
Toast nuts in a single layer on baking pan until the skins are almost black and the meat is dark brown, about 15 minutes. Stir the nuts halfway through baking so ensure an even color.

Wrap the cooled hazelnuts in a kitchen towel or paper towel, and rub until most of the bitter skins have come off.

Process nuts in a food processor, scraping down the sides of the bowl occasionally, until they have liquefied, about 5 minutes. At first, you will get coarsely chopped nuts, and then it will turn into a fine meal. After a little while, the nuts will form a ball around the blade, and you have a solid mass. Keep processing. The heat and friction will extract the natural oils creating hazelnut butter.

Add in the sugar, cocoa and vanilla. Slowly drizzle in enough oil to make a spreadable consistency. The chocolate will thicken as it cools.

Creating the French Crepe:

Spread a thin layer of chocolate filling on one half of the crepe. Fold the crepe over the filling creating a half circle shape. Fold the crepe in half again creating a quarter circle. Then roll the folded crepe into a funnel shape. Eat immediately.

San Francisco and The Traveling Vegan

2008-01-24T19:19:00.000-08:00

San Francisco is a fabulous city. And in the heart of California it is no surprise that they have many vegan/vegetarian eateries. I have been to San Francisco more times than I can count and so I have learned which parts of the city I prefer to roam around by myself, with my kids and in the evening. Because many of you will be new to San Francisco I will direct you to those eateries which are the best loved and which are in safe, clean, easy to find parts of the city.
Greens is a highly rated casual yet sophisticated restaurant that offers small but delicious portions of creative and organic dishes. The prices are a bit higher than other vegan restaurants but the view and the atmosphere are worth every penny.
The best thing about Greens is that they will also make your meal to go so that you and your kids can walk down to the nearby beach to have a picnic. If you choose to eat in you may wish to ask the chef for a special pasta dish for the little ones as there is no children's menu. **** stars
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Another wonderful eatery for vegans and vegetarians is Alive. Alive serves plant foods that have not been cooked - raw foods. Before you turn up your nose take a look at their menu to see the mouth watering presentations they have created for your picky palate. The more I eat raw, the more excited I get about the whole idea. They are located at Building A, Fort Mason Center ***stars not too far from the street car turn-around.
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In most ethnic restaurants in the city you can find items on the menu that would suit a vegan diet -you just have to be creative, and of course be nice to your server when you ask for changes,
The following is a listing of other vegan eateries in the central city area:

Herbivore-Vegan Restaurant
www.herbivorerestaurant.com - (415) 826-5657

Greens Restaurant
www.greensrestaurant.com - (415) 771-6222

Cafe Gratitude
www.cafegratitude.com - (415) 824-4652

Ananda-Fuara Vegetarian Restaurant
www.anandafuara.com - (415) 621-1994

Cha Ya Vegetarian Japanese
www.yelp.com - (415) 252-7825

Lucky Creation Vegetarian
maps.google.com - (415) 989-0818

Shangri-La Chinese Vegetarian
shangri-la.wp.net - (415) 731-2548

Alive! Vegetarian Cuisine
www.aliveveggie.com - (415) 923-1052

Peace Cafe
www.redvic.com - (415) 864-1978

Medicine Eat Station
www.medicinerestaurant.com - (415) 677-4405

Man Friendly Vegan Lasagna

2008-01-20T09:28:00.000-08:00

Well I have come across a new man-friendly vegan meal that I just had to share with you. My husband, who is not a vegan has fallen in love with the vegan lasagna that I made for him last week. I got my inspiration from the fat-free-vegan website but changed it to suit a non-vegans taste, and it worked.

Honestly, I never really liked lasagna when I was a meat eater, but this lasagna was so good that I ate it for 3 days and never tired of it. And it has become my husbands new favorite vegan dish. Serve it with some sliced fruit and you have a complete meal.

Tip: When using fresh spinach it is best to use it within 4 days of purchase. Otherwise the wonderful antioxidants it contains begin to markedly plummet. For the greatest amount of nutrients buy fresh spinach at a farmers market and use it immediately.

Man Friendly Lasagna

1 c. fresh mushrooms, sliced
1/2 chopped onion
1 stalk celery, chopped
4 cloves garlic, chopped
2 tbs. water
2 26-oz jars of spaghetti sauce (or homemade)
1/2 tsp. Italian seasoning or herbs de Provence
1/2 tsp. seasoning salt
1/2 c. TVP granules soaked in 1 c. hot water (may microwave for 2 minutes)
lasagna noodles, uncooked
8 oz mixed soy Mozzarella and Parmesan (or veggie cheeze)
Sliced black olives

Filling:

10 oz frozen chopped spinach, thawed
1 lb firm water packed tofu
1 tsp. salt (optional)
2 tbs. nutritional yeast
1 1/2 tsp. oregano
1/2 tsp. garlic powder
1 tsp. basil
1/2 tsp. rosemary, crushed
1/8 tsp. cayenne pepper

Preheat the oven to 375 degrees.

Sauté the mushrooms, onions, celery and garlic over medium heat in 2 tbs. water until tender. Remove from heat. Add the spaghetti sauce, Italian seasoning ans seasoning salt and soaked TVP granules - set aside.

Place the tofu and spinach in a food processor and blend briefly. Add remaining filling ingredients and process until smooth.

Pour half of the spaghetti sauce in the bottom of a 9x12-inch, prepared pan. Place a layer of noodles over the sauce. Spread half of the tofu mixture on top of the noodles. Cover with another layer of noodles and then spread the remaining tofu mixture over them. Sprinkle 6 bounces of cheeze on top of tofu mixture. Top with the final layer of noodles. Pour the remaining sauce over the top and sprinkle on the remaining cheeze and olives on top. Cover the dish with aluminum foil, and bake for 30 minutes. Then, remove the foil and bake for another 30 minutes. Allow to cool for 15 minutes before cutting.

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What's That?! Definitions for New Vegans

2008-01-08T00:14:00.000-08:00

When I first became a vegan I hit the internet looking for recipes and information that would make my transition easier. What I found was a whole new world of cooking methods and some very strange sounding food items. At first I stuck with foods I was used to like rice and beans, but after a while I realized that I needed to introduce some variety if I wanted to maintain a healthy diet.

So I thought I would give you a brief description of some of the most commonly used foods that might have you baffled.

Asian and Middle Eastern cooks have been turning out healthy and appetizing meatless meals for centuries. Consequently they have developed a great variety of items that enhance flavor, add protein and offer a good deal of variety in their menu. I live in the country and still I am able to buy most of these products in my country market or health food store, but you may need to visit an Asian market to acquire some of them.

Agave nectar: A natural liquid sweetener extracted from the Agave plant. It is largely fructose. Agave nectar does not spike your blood sugar levels and is absorbed gradually by your system. Used in natural cooking.

Arrowroot: A natural, high quality replacement for cornstarch. This tuber is dried and finely ground. It provides a clean finish rather than the cloudy finish of cornstarch.

Gluten: Gluten makes up about 80% of the protein contained in the wheat berry and it is what adds strength and structure to baked goods. Gluten can be found in the packaged flour section of your health food isle.

Koji: Koji is steamed rice that has had koji-kin, or koji mold spores, cultivated onto it. It is used in the fermentation process of sake and some soya products.

Mirin: Mirin is a seasoned, rice-based wine often used in Japanese cuisine. It is similar to sake but has a lower alcohol content that burns off in the cooking process. It is generally found in the Asian food isle of your grocery story rather than in the wine isle.

Nutritional Yeast is an inactive, vitamin- and mineral-rich yeast that adds a cheesy flavor to soups, casseroles, or in place of cheese to make any dish creamier. It is often used to flavor seitan and soups with a chicken-like flavor.

Miso: Miso is made from koji mixed with either rice, barley or soy beans. The ingredients are fermented and aged in wooden kegs. Some of the lighter, sweet miso is aged for only a few months, while the darker miso may be aged for up to 2 years. It is very high in nutrients and has been shown to reduce incidence of breast cancer.

Rice syrup: A mild, less sweet, natural sweetener made from rice.

Rice vinegar: Made from rice, this vinegar has a mild, tart flavor and has a lower acidity than other vinegars.

Seitan: or wheat meat: Seitan is made from wheat gluten. It becomes surprisingly similar to the look and texture of meat when cooked, making it a popular meat substitute. Although not as common as tofu, seitan is quickly gaining popularity and it is very easy to prepare.

Shoyu: Shoyu is a dark brown soy sauce made from soya beans that have undergone a fermentation process. Natural shoyu uses the centuries-old method of the fermentation process involving a special koji (Aspergillus oryzae), which converts hard-to-digest soy proteins, starches and fats into easily absorbed amino acids, simple sugars and fatty acids.

Tahini: Tahini is a paste made from ground sesame seeds. It originated in the Middle East but is used in Asian and Mediterranean cooking as well.

Tamari: A dark, thicker form of soy sauce with a distinctivly mellow flavor. Like soy sauce it is made from fermenting and boiling soya beans and wheat or barley.

Tempeh: Tempeh originated in Indonesia. It is cake of fermented soya beans that is made by removing the hulls of cooked soya beans, mixing with a culture and aged for a day or two. Very high in protein and other nutrients.

Textured Vegetable Protein (TVP) is a dried, soy product that substitutes for ground beef in stews, chilis, pasta sauce, and more.

Be brave, try something new this week.

Tex Mex Black Bean Soup with Cornbread

2008-01-06T07:46:00.000-08:00

This week we are at home enduring one of the worst winter storms we've seen in over 10 years. It's definitely soup weather, so for dinner I threw together this wonderfully satisfying black bean soup and my favorite cornbread recipe. Even my non-vegan husband went back for seconds.

The spice blend in the soup is just the perfect balance of heat and flavor. I would even rate it as kid-friendly. But if you like mouth burning, fire breathing foods you will want to add more chilies. Also, keep in mind that I tend to throw in everything I have in my refrigerator, so give yourself permission to tweak this recipe to suit yourself.

Quick & Tasty Black Bean Soup

1 large onion, chopped
4 cloves garlic, chopped
1/2 green bell pepper, chopped
2 cans (or 3 cups) black beans, rinsed and drained (or fresh cooked)
1 chopped carrot (opt.)
1 can whole corn
1 c. cooked wild rice or any leftover rice (opt.)
1 tbsp. oregano
1 tsp. cumin
1 tsp. sea salt
2 bay leaves
1 1/2 tsp. chile powder
a dash of red cayenne powder
1/2 tsp. dried, crushed red pepper
2 14-ounce cans diced tomatoes with juice
5 cups vegetable broth (or water)

In a large pot, water-saute the onions, garlic, and bell pepper for about 3 minutes. Add the beans, corn, carrots, rice, seasonings, and tomatoes and vegetable broth or water. Bring almost to a boil, then Reduce the heat to a simmer, and cook, uncovered, for about 1 hour, adding additional water or vegetable broth as needed to keep a soupy consistency. Remove bay leaves before serving.

While the soup is simmering make the cornbread.

Light as Air Cornbread
Adapted from Dr. Neal Barnards' book Food for Life

1-1/2 cup soymilk
1-1/2 tablespoons apple cider vinegar
1 cup fine cornmeal
1 cup whole wheat pastry flour
3 tablespoons raw sugar or other sweetener (adjust to taste)
1/2 teaspoon salt
1 teaspoon baking powder
1/2 teaspoon baking soda
2 tablespoons canola oil

Preheat oven to 425F.
Combine soymilk and vinegar and let stand while you mix dry ingredients.
Mix dry ingredients in a large bowl. Add the soymilk mixture, the oil, and stir until blended.

Pour the batter into a prepared 9-inch square baking dish, and bake for 25 to 30 minutes, or until a toothpick inserted in the center comes out clean. Store leftovers in airtight zip-bag.

Claim Jumper Restaurants & Vegan Dining

2008-01-05T02:36:00.001-08:00

Last week my family wanted to go to Claim Jumper for dinner. I had never been before so I was a little worried about the menu. I had heard that the portions were huge and the menu was meaty. To my delight I was able to order a delicious dinner that was vegan, filling and relatively low in fat.

To start I ordered the Fire Roasted Artichoke Served with Tomato Relish for $10.95. It comes with a mayo-garlic sauce as well which I omitted. It was divine. The light olive oil and spice on the artichoke made it so tasty that it didn't need any sauce at all.

Next I ordered Checca Pasta made with Rigatoni, Olive Oil, Sliced Garlic, Pine Nuts, Lemon Juice, Roma Tomatoes, Basil Leaves, Cured Olives, served with Tomato Herb Bread for $10.95. Of course I omitted the Parmesan cheese. I brought along some of my own soy Parmesan to sprinkle on top. The pasta was light and delicious. I didn't eat much of the bread that came with it. It was heavy and I'm not much of a bread eater.

I also ordered Fresh Charbroiled Asparagus which was a perfect addition to the meal. I had enough to take home for lunch the next day so I was able to enjoy it all over again with the addition of some baked sesame tofu I picked up at Whole foods.

Eating out can be a great culinary adventure if you are creative and willing to ask for exactly what you want. I will go back to Claim Jumper again. The atmosphere was charming and the service was terrific. It is a great place to share a meal with your meat eating friends and family.

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Las Vegas and Vegan Food Options

2008-01-03T13:31:00.000-08:00

We spend a good amount of time in Las Vegas, Nevada, not to party and gamble, but to visit our kids and grandchildren. Consequently we eat in a lot. Because I am the only vegan in the family, when we do eat out it is always an adventure to find items on the menu that will satisfy my dietary requirements. Being a "low-fat" vegan makes that a little harder, but when we are traveling I am willing to eat a little extra fat just to make eating out less stressful.

Vegas isn't exactly synonymous with balanced eating, but there are some Las Vegas vegetarian/vegan restaurants that offer healthier menu items for vegetarians and vegans which I will list later. But first I wanted to mention the Whole Foods Store in Vegas. It is huge, and has an endless variety of prepared vegan and vegetarian items in the deli and in the self-serve food bars. On New Years Eve my family wanted a traditional meat meal so I went to Whole Foods and bought myself a feast including grilled, teriyaki tofu (so delicious), sweet potatoes, fresh gingered beats, curried wheat berry salad and blackened asparagus. I was in vegan heaven.

Vegas has 2 Trader Joe's stores as well but they don't offer many prepared deli foods. However, I definitely recommend them for groceries as they are inexpensive and they have healthy, fabulous tasting foods.

Review of Las Vegas, vegan eateries:

1. Veggie Delight
3504 Wynn Rd, Las Vegas NV 89102
(702) 310-6565
Hours: Daily 11 a.m. - 8 p.m.
Accepts credit cards
Promotes vegan menu items but there's dairy in quite a few of the foods so look over the ingredients carefully or ask for assistance. If you're vegetarian or just want a change of pace, this small restaurant is worth a visit.

2-a. Go Raw
Lakes Center
2910 Lake East Dr, Las Vegas NV 89117
(702) 254-5382
Hours: Mon-Sat 10 a.m.- 9 p.m., closed Sunday

2-b. Go Raw
Smiths Shopping Center
2381 Windmill Lane, Las Vegas, NV 89123
(702) 450-9007
Hours: Mon.- Sat 8 a.m. to 8 p.m., Sun 8 a.m. to 5 p.m.
accepts credit cards
Offers organic and raw dishes including a pay-by-weight house salad, hot vegan soups, soft tortilla enchilada, a very delicious "yummus hummus" on sprouted bread, and a juice bar.

3. Komol Thai
953 E Sahara Ave, Las Vegas, NV 89104 (at Commercial Center)
(702) 731-6542
Hours: Mon-Sat: 11 a.m. - 10 p.m., Sun: Noon - 10 p.m.
Accepts credit cards
Some fair vegetarian selections, but don't expect particularly healthy foods (lots of fried food). The vegetarian chow fun is good as is the tofu satay appetizer. Also offers meat dishes for those non-vegans in your party.

4. Long Life Vege
4130 Sandhill Rd., Ste A4, Las Vegas, NV 89110 (at Flamingo)
(702) 436-4488
Hours: Mon - Sat 11:30 a.m. - 10 p.m.
Accepts credit cards.
Chinese-style menu with large portions. Has vegan, vegetarian and meat dishes. The service is hit or miss – usually friendly, but tends to be slow. A popular dish to try is the tofu with garlic sauce. Gets good reviews from most visitors.

5. Capriotti's Sandwich Shop
Numerous Vegas location Capriotti's Sandwich Shop has several vegetarian faux-meat sandwich options with fresh veggies.

6. Canyon Ranch Cafe
The Venetian, 4th Floor
3355 Las Vegas Blvd S, Las Vegas, NV 89109
(702) 414-3600
Hours: Daily, 7 a.m. to 6 p.m.
Accepts credit cards.
Mainly offers healthy and organic fare in its spa cafe. There are also veggie options and a juice bar. Good for a healthy lunch.

Baked Vegetables & Herbs de Provence

2007-12-17T23:43:00.000-08:00

I love fresh vegetables. Warm, fresh from the oven, they help take the winter chill off, and in the summer they make a great addition to a lite, satisfying meal. But I especially like them in the Fall with Thanksgiving dinner or served with Curried Tempeh and fresh fruit.

Tonight I decided to use some of the Herbs de Provence, that I picked up in the South of France, on some baked vegetables. Sure you can buy Herbs de Provence in a bottle at your grocery store spice rack, but there is nothing like the aromatic, full bodied flavor of fresh herbs added to your favorite dish.

You don't have to go to the South of France to get that tantalizing taste. You can make your own blend of Provence, France herbs right at home. Look below for my recipe for Herbs de Provence.

French Baked Vegetables are an easy way to use up all those hearty veggies you have left over in your fridge. I make them a little differently each time based on the veggies I have at hand.

Baked French Vegetables

* 2 Tbs olive oil
* 2-3 garlic cloves, minced
* 2 tsp. dried Herbs de Provence
* 1/2 tsp salt
* 1/4 tsp freshly ground black pepper
* 1 medium yam, peeled and cut into 1-inch chunks
* 1 zucchini thickly sliced, or other squash (banana, butternut or crook neck)
* 2 medium carrots, peeled and cut into 1-inch chunks
* 1 small parsnip, peeled and cut into 1-inch chunks
* 1/2 red onion, cut into wedges
* 1 small turnip, peeled and cut into 1-inch wedges

Preheat the oven to 400°. Lightly oil a heavy large rimmed baking sheet. Whisk the oil, garlic, Herbs de Provence, salt and pepper in a large bowl to blend. Add the chopped vegetables. Toss to coat. Arrange the vegetable mixture evenly over the prepared baking sheet. Roast for 45 minutes, stirring every 15 minutes, or until the vegetables are tender and beginning to brown. Transfer the roasted vegetables to a platter and serve.

Herbs de Provence

1 tablespoon thyme
1 teaspoon sage
1 tablespoon chervil
1 tablespoon rosemary
1 tablespoon summer savory
1 teaspoon lavender
1 teaspoon tarragon
1 teaspoon marjoram
1/2 teaspoon oregano
1/2 teaspoon mint
2 chopped bay leaves

Experiment with the proportions and find the flavor blend that suits your palate best. All herbs should be dried and coarsely crumbled. Mix well and store in airtight jar.

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Vegan Dining in Venice Italy

2007-12-17T00:05:00.000-08:00

Traveling in Europe can present difficulties for the traveling vegan. First there is the language barrier to contend with. And Second, most of Europe is not as enlightened about the vegan diet as are those in the US.

Tip: Each country is a little different than the rest regarding ordering and buying foods so I highly recommend reading up on the local culture and customs regarding ordering in restaurants and the availability of vegan foods before you leave home. Rick Steves travel books generally offer a section of dining out as well as information on local culture.

Although Italy is very tourist friendly you should understand that when dining out you will need to find items on the menu that are already vegan. In the US it is common for people to ask for substitutions or specific changes to a menu item, but in Italy asking for changes is considered rude.

I found this to be particularly true after my last trip to Europe where after a month of traveling around the Mediterranean we ended up in Venice. On our last day of the trip I ordered a pizza in a cafe that catered to locals. I asked the waiter if I could make a slight change from the menu. He looked at me as if I had just spit on him. Curtly he responded "It comes-a like on-a de menu." instantly I remembered where I was and apologized. Then I ordered something straight off the menu.

In Italy most of the smaller restaurants are family owned and run, and the family/employees take great pride in their product. They consider it an insult if you are not happy with their creations. Their Chef is an artist and his art should not be altered by the consumer.

Tip: Before booking your trip consider staying in alternative types of housing such as hostels and rooms with a hot plate and a small fridge. Accommodations with cooking options are very hard to find unless you are able to stay in a timeshare condo or in a hostel with community facilities.

In Venice we stayed at a hotel which had one room that included a hot plate and a small refrigerator. It was the only room on the 5th floor. The elevator only went to the 4th floor so we had to walk the last flight of stairs. It was spacious compared to most Venezian rooms and it had the quaint feel of Venice the way it may have been 400 years ago - but with a bathroom.

Purchasing fresh produce and herbs is easy in most Italian communities as the farmers market is a daily event. Venice has an early morning farmers market and fish market where the locals buy their daily foods. You can also buy produce from boat vendors throughout the day especially along the main canals.

Getting proper amounts of protein will require some ingenuity, but beans and grains are generally available in the small grocery stores. However, selection is limited compared to US grocery stores. You may decide to bring along some of your favorite spices and easily transported food items to get you by. Bring along a travel-friendly place setting as well if you are planning to prepare any of your own food.

Here are a few places in Venice which offer Vegetarian and/or Vegan food.

One which is highly recommended is Gam Gam which is located in the Jewish ghetto sector. The food is Kosher but not specifically Itallian. Directions to Gam Gam: Turn left at train station, stay on this side of the canal (do not cross the bridge), stroll past the shops until you come to Canale Cannaregio, cross this bridge, and then turn left. Walk two minutes, Gam Gam is on your right, canale on your left. Price is Moderate- cash only.

Trattoria Da Silvio is an Itilian style cafe that offers Vegan and Vegetarian items. they do take credit cards and they are also willing to make substitutions.

For vegan gelato visit Il Doge Gelateria at Dorsoduro, 3058/a Campo Di S. Margherita, at the south end of the street.

Protein Requirements and the Vegan Diet

2007-11-30T04:24:00.000-08:00

I'm often asked about how a vegan gets enough protein. It can be hard to imagine how one gets any protein at all when you are used to eating meat, eggs and dairy for your source of protein. When I say that I get plenty of protein from legumes, whole grains and other plant sources I often see the look of confusion on the person's face. So when I came across this Vegan Food Pyramid I made a copy of it to show people how a vegan can eat a healthy, animal free diet.

Even among vegans the amount of protein a person should consume each day can seem a mystery. Here is a simple way to figure out how much protein you need. According to the latest dietary requirements listings, you should eat about 5 grams of protein for every 10 pounds of body weight. So someone who weighs about 200 pounds should eat approximately 100 grams of protein a day. Someone who weighs about 100 pounds should consume about 50g of protein a day.

Unfortunately most meat eaters get only about half of the recommended daily allowance of protein per day. The reason is that animal fat causes the body to feel full before the required amount has been consumed. Also, meat eaters often eat far too many simple carbs such as high fat pastries and sauces. Animal fat also causes weight gain, high cholesterol and insulin resistance.

A low-fat, vegan diet allows for a higher consumption of protein via beans, legumes, vegetables and whole grains. Soy products such as tofu and textured vegetable protein (TVP) offer a very high percentage of protein per ounce of food product making it easier to get all the protein your body needs without the fat of animal products.

It is important to remember however that products such as soy milk and cheeze can be high in fat. It is better to limit these products rather than depend on them as a regular protein source. Limiting your fat intake is also the best way to regulate your blood sugar and to reduce your risk for diabetes and other disease.

Blossoming Lotus Restaurant in Kauai, Hawaii

2007-11-16T00:56:00.000-08:00

Hawaii is the perfect destination for finding the best of vegan fare. The island of Kauai has a large population of vegetarians and so the local eateries cater to the vegetarian and vegan patrons by offering vegetarian and easily veganized meals.

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The Blossoming Lotus Fusion Cuisine in Kauai, Hawaii (and Portland Oregon) has got to be the nicest vegan eating establishment I have ever been to.

While in Kauai last week we visited the Blossoming Lotus in Kapaa on the Coconut Coast. The completely vegan restaurant is on the main road on the north end of town across from the ABC store. Now, I'm not talking about burritos or stir fry dishes, this restaurant offers a full menu of gourmet selections. Not only do the chefs create original recipes using fresh island ingredients, but they have foods inspired by popular dishes from around the world.

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I had Greek Spanakopita with tofu, falafel and spices. My husband had a huge salad with the best vegan corn bread I have ever tasted. The cornbread was served with fresh apple butter and sprinkled with cocoa and cinnamon. It was almost good enough to be a dessert. And my son ordered marinated tofu with a soy-yogurt topping that made the flavors burst fourth in your mouth.

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At the gift store you can buy a recipe book with all the foods offered on the menu. Click on the links above to go to the official site for the store and the restaurant.

Of course the meal was a bit pricey but this is Hawaii, and the experience was well worth every penny.

Organic Pancakes? - Please!

2007-11-12T02:09:00.000-08:00

OMGOSH~!

I just had to mention this news article about a new "organic" (I'm sure it isn't Vegan) product out on the market in California and the Midwest. It is pancakes from a spray can.

According to Sci-Fi.com "Batter Blaster is different from previous spray-food incarnations because it combines a whole recipe's worth of ingredients— including whole wheat flour— into a bakeable (in the case of waffles) mixture. Just spray your pan or waffle iron with Pam, squirt out some batter, and five minute's later you'll have a 'homemade' breakfast."

I can't imagine that the word Organic on the label is going to be a huge selling point to those of us who are truly trying to live healthier lives.

For the full article click here.

Having it Your Way at !Una Mas!

2007-11-09T03:59:00.001-08:00

Before leaving for vacation we stayed with my son in San Jose CA. Because I live in the country I get both nervous and excited to go back to the city, I get nervous because I know that finding a place to eat that will satisfy the men and will also have vegan options available can be an ordeal. I get excited for the same reasons. I love a good food adventure.

Tip of the Day: Get a small deli-style container to carry shredded soy cheeze or other proteins with you when you are trying a new eatery, just in case you have to order items without protein. i.e. A veggie sandwich minus the cheese and mayo has little to no protein.

The first night out we went to Una Mas! a healthy-style burrito and Mexican fast food eatery. I thought I would have to create something different from the items available but to my happy surprise they offered several "Vegetarian" burritos, the Butternut Squash Burrito, the Grilled Fajita Burrito-Veggie and the Roasted Pasilla Veggie Burrito. Of course I ordered mine without cheese. Click here for nutritional listings.

I had brought along some of my own shredded soy cheeze but in the end the huge, tasty burrito didn't need it as there was ample amounts of black beans and rice. I did add some medium salsa and some cilantro and I ordered it with a tomato wrap. It was divine.

When trying a new eatery always prepare ahead of time to make sure your meal will be healthy and satisfying. There is no sense in eating a meal without protein or other beneficial ingredients, especially when a little planning can insure that you remain both vegan and healthy.

Easy Taco Salad

2007-11-06T17:34:00.000-08:00

This week I'm in Kauai, Hawaii. We are staying in a condo which not only is more comfortable than a hotel but it allows us to do our own cooking. Of course we eat out part of the time but it is nice to create nutritious meals that meet our dietary requirements as well.

Last night we came back from a very full day of fun in the sun (in November no-less) and I didn't feel like doing anything fancy so I threw together a fabulous taco salad. It is a family favorite while traveling or at home. We were so tired and hungry that I forgot to take a photo before we devoured it. Just imagine a bed of greens with seasoned beans, guacamole and olives on top.

With my family helping we threw this together in about 15 minutes. The men in my family prefer to add chips and cheeze but it is still fabulous and filling without the heavy additions.

Travel Tip - When traveling instead of carting bottles of seasonings along, try purchasing seasonings in bags in the ethnic section if your grocery store. Better yet, pour some of your own spice into 1-2 oz. zip-bags (found in craft stores).

In a pot I combined:
1 can of drained & rinsed black beans
1 can of drained & rinsed pinto beans
3T. tomato paste
1/2 chopped onion*
1 c. water
2-3 cloves crushed garlic
2 t. Mexican oregano
1/2 t. ground cumin
pinch of crushed red chili pepper (to taste)
2 t. chili powder
salt to taste

Simmer while preparing remaining salad ingredients (15-20 minutes)

Place into serving bowls:
1 bag rinsed & drained chopped greens
1 can sliced black olives
Bottled salsa
Shredded soy cheeze if desired - I omitted the cheese to reduce the fat content.
Guacamole (see recipe below or make your own recipe)
Corn chips (optional) I omitted the chips

Guacamole: mash avocado. add remaining ingredients - 1/3 jar medium salsa, salt, 1/2 t. lemon juice.

* if you are feeding people who don't appreciate onions you can keep them out to sprinkle on the salad later.

Start with the lettuce greens and add toppings as desired.

Disney World Animal Kingdom Vegan

2007-10-31T00:30:00.000-07:00

The Disney World Animal Kingdom theme park has a completely different attitude regarding food than I had expected. I suppose I was expecting Epcot style restaurants and sidewalk vendors. Not so. And because it is an "animal" park with a great deal of emphasis on resurrecting endangered species, I expected a fair amount of vegetarian cuisine. Again, not so.

To say the least I was disappointed that nearly every food vendor only offered meat-type foods. In fact the only place I found any vegan food was at the highly camouflaged McDonald's where I found a garden burger on the menu. I ordered the garden burger without mayonnaise and then I topped it with BBQ sauce, onions, lettuce, relish and tomatoes at the self serve condiment bar. Happily it was actually the best garden burger I have had at a fast food restaurant. Unlike Burger King, the bun looked as if it actually had some whole wheat in it.

Upon leaving the park we saw that there was a Rainforest Cafe just outside the gate. I'm sure that if we had know about it while in the park we could have found a few things on the menu that were satisfying, however their web page has this disclaimer:
This location can accommodate most special dietary needs. Advance notice may be required and cancellation fees may apply. Please indicate any special dietary need at time of reservation booking.

The park closed early at 5 pm and although we hadn't had time to see everything the park had to offer I was more than happy to leave - I was starving. Unless you are happy eating high-fat French fries and soda all day, I'd recommend bringing a few snacks to last you the day.

The Disney World Epcot Vegan

2007-10-30T04:03:00.001-07:00

Well, I just returned from a trip to Kissimmee Florida where we went to Disney World. Before leaving on our trip I looked up Disney World online and found that they have a policy which is Vegan friendly. The day before entering any of the Disney World Parks you can call the eatery you wish to dine at and request a vegan meal ahead of time.

Having never been to Disney World this option didn't work for me. I had no idea where I would be at any given time or where the eateries were located so I had to wing it. What I discovered is that each of the parks have very different types of eating opportunities. Let me give you an overview of what I found about each of the different parks we went to. This Blog will focus on the Epcot Center. Look up the subsequent blogs for information about the other Disney parks including the Wild Animal Park, Downtown Disney and the Magic Kingdom.

Tip: Disney theme parks have a solid policy of attempting to make all of their customers happy. This includes dietary needs and requests. While some of the parks such as the Epcot Center have vegan and vegetarian menus and foods readily available many do not. However if you call ahead to the eatery you wish to visit they will create a meal just for you.

Epcot Center:
* The Epcot Center had a building called The Land in which were several different places to eat. One was The Garden Grill restaurant which offered several vegetarian and easily veganized dishes. The price per meal is about $23.00 which is about what you will pay at most Disney restaurants.
* The other eatery, Sunshine Seasons was primarily a self serve food court which served breakfast lunch & casual dinner items. This was where I found the greatest variety of fully vegan dishes. They had many ethnic dishes including tabbouleh, Asian noodle bowls, stir fry, cous cous, fruit salads, pasta and even veggie sandwiches. The food was tasty and the price was about what you would expect from a theme park.
* The World had many different eating establishments with foods from all over the world. We ate a late dinner at the more formal, Italian restaurant where I chose a pasta dish, dinner salad and minestrone soup. I had to ask that the meal be made without cheese and the server eagerly obliged.
* For a midday mini-meal we stopped at the Chinese village and went to the Lotus Blossom casual dining area where we shared an order of bean curd, rice and stir fried vegetables. It was tasty and fairly inexpensive ($7.29). Although the bean curd was a little too mushy for my pallet I was surprised by how tasty it was.

We were at the Epcot Center for about 14 hours and all day I felt secure with the knowledge that vegan-style food was always nearby. I just had to look for it.

Travel & the World Wide Vegan

2007-10-30T02:23:00.000-07:00

I am an avid traveler and after becoming a Vegan I realized that it is sometimes difficult to remain a strict Vegan when on the road. So, I decided to start this blog to give others the information I gather while traveling regarding eating out, cooking & grocery shopping while traveling. I will also focus on what is available in other countries as well as the do's & don'ts of other cultures.

Also, you might want to peruse my travel-adapted and favorite recipe listings as well as my Health and Veganism articles and my Veganism for Beginners articles. My new website www.worldwidevegan.com has lots of other interesting Vegan and travel related articles and news.

You can find supplies while supporting this blog by shopping here at the World Wide Vegan Market. Let me know what you want to read about.

Karen