World Wide Vegan

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.

Labels: Herbs de Provence, Italy, pasta, tomato sauce

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.

Labels: Italy, restaurants, Vegan, Vegetarian

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.

Labels: dining, Europe, hostel, Italy, travel, Vegan, Venice