World Wide Vegan

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.

Labels: cheese sauce, diabetic friendly, easy, enchiladas, heart healthy, Mexican, quick, Vegan

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.

Labels: easy, healthy, soy, stir fry, Thai, tofu, Vegan, vegetables, Vegetarian

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.

Labels: Chineese, easy, mongolian, spicy, tofu, Vegan, Vegetarian

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.

Labels: breakfast, scrambled tofu, turmeric, Vegan, Vegetarian

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.

Labels: falafel, pita bread, tahini, Vegan, Vegetarian

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.

Labels: BBQ, gluten, ribs, seitan, Vegan, Vegetarian, wheat meat

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.

Labels: BBQ, blue, Peruvian, purple potatoes, seitan, Vegan, Vegetarian

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.

Labels: how to, Japan, restaurants, Tokyo, traditions, Vegan, Vegetarian

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.

Labels: stew, TVP, Vegan, vegetables, Vegetarian

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.

Labels: arrowroot, Asian, brown rice, sweet and sour, tamari, tempeh, Vegan, Vegetarian

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.

Labels: salmonellae, tomatoes, travel, Vegan, Vegetarian

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.

Labels: Applebee's, restaurant, salad, Vegan, Vegetarian

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.

Labels: beans, guacamole, salsa, taco salad, Vegan, Vegetarian

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.

Labels: restaurants, Taco Bell, Vegan, Vegetarian

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.

Labels: Italian, pasta, shells, stuffed, Vegan, Vegetarian

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.

Labels: cajun, curry, fries, sweet potatoes, Vegan, Vegetarian, yams

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.

Labels: pasta, pesto, Vegan, Vegetarian

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.

Labels: chili, Vegan, Vegetarian

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.

Labels: Canada, restaurants, Vancouver, Vegan

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.

Labels: raspberries, Red Robin, restaurant, Spaghetti, Vegan