This is a yummy and healthy alternative to the traditional spaghetti and meatballs.
Put 2 slices of whole wheat toast, a pinch of salt, and a liberal
sprinkle of Italian herbs in the food processor. Blend until bread
crumbs are produced. (You could use packaged crumbs, but why, when this
is cheaper, healthier, and takes 15 seconds.) Pour crumbs into bowl.
Put
2 cups cooked chickpeas, drained, (save the water) in the food
processor and blend until a crumbly texture is achieved. Combine with
bread crumbs, mix well.
Add 2 Ener-G egg replacers or 2 beaten eggs to the mix, mix well.
Place
entire contents back into the food processor, add water from chickpeas
a tbsp at a time while blending until a thick paste is formed. (Err on
the side of less water, if it becomes liquidy all hope is lost.)
Form the paste into meatball-sized balls.
In
a large saucepan, saute 1 onion and 1 garlic clove in olive oil until
soft. Add the remaining water from the chickpeas, a quarter cup
ketchup*, 1 tbsp apple cider vinegar, another generous sprinkle of
Italian herbs, and a tbsp of nutritional yeast**. Stir well, then drop
the balls in carefully. They should be about half covered, if there is
too little gravy add a bit more water.
Simmer on low heat for
about 25 min. Periodically gently turn the balls over with a spoon. They
are not going to become hard, but should somewhat congeal.
Serve over pasta or alone.
*This
is a recipe which as far as I know was invented by my father, who due
to having lived through WWII has certain poverty foods he is attached
to, such as pasta sauce made with ketchup and baked beans on toast.
Having grown up eating these dishes made by him, there is a comfort-food
factor in the flavor of a ketchup-based sauce for me. If you find the
idea of seasoning with ketchup unbearable this dish would probably also
be fine if the balls were cooked in tomato sauce.
** Nutritional
yeast, which is not used in my father's version, gives the sauce a
rich, cheesy flavor and is also chock-full of Vitamin B12.
Showing posts with label vegetarian. Show all posts
Showing posts with label vegetarian. Show all posts
Monday, July 16, 2012
Tuesday, June 26, 2012
Roasted Beet and Fennel Melange
I made this with everything fresh from the farmer's market:
3 beets, peeled and cut into chunks
2 apples, cored and cut into chunks
3 fennel bulbs, sliced thin
3 carrots, cut into chunks
Marinated in:
2 tbsps olive oil
1/4 c apple cider vinegar
1 tbsp agave
1 tsp dijon mustard
Salt and pepper
Bake at 400 degrees in a roasting pan until beets are soft (took about 1.5 hours)
3 beets, peeled and cut into chunks
2 apples, cored and cut into chunks
3 fennel bulbs, sliced thin
3 carrots, cut into chunks
Marinated in:
2 tbsps olive oil
1/4 c apple cider vinegar
1 tbsp agave
1 tsp dijon mustard
Salt and pepper
Bake at 400 degrees in a roasting pan until beets are soft (took about 1.5 hours)
Saturday, June 23, 2012
Falafel, Vegan Snack
A delicious and easy-to-obtain vegan fast food option is falafel.
Falafel is a Middle Eastern snack consisting of fried balls of ground up
chick peas and/or fava beans and mild spices. Usually these crunchy
balls of yum are put into a pita bread
and topped with veggies and tahini (sesame paste). Some places also top
with yogurt sauce, if you are not doing dairy it's easy enough to leave
it off. The bean/bread/seed combination renders this meal and excellent
source of complimentary proteins. My criteria for choosing a good
falafel are as follows:
1. Has it been contaminated with meat? I do not eat from the Halal carts as they appear to fry the meat in the same oil as the falafels, this is a matter of preference in how much of a purist you are regarding animal products.
2. Is a whole wheat pita an option? (If not, I may skip the bread and order as a salad if possible: the white bread doesn't digest well and is just empty calories.)
3. Are there lots of veggie toppings? The more veggies available, the yummier and more nutritious the sandwich.
Here are some of my favorite spots for falafel in the city:
Maoz, which has rapidly become ubiquitous, is an all-vegetarian falafel spot which offers whole-wheat pita and has a DYI salad bar. Their falafel is tasty and inexpensive. The negatives about Maoz are that I find their falafel excessively salty and they stuff the pita so chock-full of falafel balls there is little room for salad (an ideal falafel sandwich for me would be a pita bursting with veggies and a couple falafel balls floating around, the whole thing dripping with tahini.)
Moshe's is a kosher, all vegetarian falafel truck on the corner of 46th and 6th which appears to be open only weekdays (and probably closes early on Fridays as the owners are Orthodox.) I have to admit, rated based solely on quality of falafel balls, theirs are RIDICULOUS. I have no idea what they do to make their falafel so superb, but flavor-wise they undoubtably reign supreme. I foolishly ordered the full-size sandwich, piggishly demolished it all, and was unable to eat anything else for about 16 hours subsequently, so I would suggest the half-size portion. On the down side, their pita is white, and their salad is meager (lettuce, tomato, and onion only, with a side of extremely yummy pickles which they are a little stingy with.)
Mamoun's is a well-known haunt with a few locations in the East and West Villages. At 2.50 a piece, their falafel sandwiches are among the least expensive, but are smaller and more like a snack than a meal. Their falafel balls are tasty, whole wheat pita is an option, but salad is basic (lettuce, tomato, onion.) They have a host of tempting desserts which are decidedly NOT vegan (laden with butter and honey) so don't be fooled. Some side salads like tabouli and babaganoush can be ordered separately.
There is another spot I am going to recommend despite not actually having had their falafel in Midtown East. When I visited Soomsoom I was intrigued by their more unusual options, which included some sort of "Sabich" (Israeli sandwich) which was sort of like a potato knish stuffed with fried eggplant (too greasy for my taste). After ordering I noticed their incredible salad bar which included options such as roasted butternut squash and various types of beets, cabbage, and olives (to name a few-- there were seriously about 20 vegetable options). I regretted not ordering a falafel sandwich with salad toppings included, and will be returning at some point to sample their fare.
An honorable mention goes to Duzan Mediterranean Grill in Astoria Queens off of Steinway Street and Astoria Boulevard. I am too suspicious of their grill to order a falafel there, but I have on many occasions had a hummus pita which is absolutely divine. A host of pickled this and that (red cabbage, beets, cucumbers, etc) tops a creamy homemade hummus in a whole wheat pita topped with an equally delicious tahini. The workers are also friendly, which is great, because sometimes I stay a little longer and have seconds.
1. Has it been contaminated with meat? I do not eat from the Halal carts as they appear to fry the meat in the same oil as the falafels, this is a matter of preference in how much of a purist you are regarding animal products.
2. Is a whole wheat pita an option? (If not, I may skip the bread and order as a salad if possible: the white bread doesn't digest well and is just empty calories.)
3. Are there lots of veggie toppings? The more veggies available, the yummier and more nutritious the sandwich.
Here are some of my favorite spots for falafel in the city:
Maoz, which has rapidly become ubiquitous, is an all-vegetarian falafel spot which offers whole-wheat pita and has a DYI salad bar. Their falafel is tasty and inexpensive. The negatives about Maoz are that I find their falafel excessively salty and they stuff the pita so chock-full of falafel balls there is little room for salad (an ideal falafel sandwich for me would be a pita bursting with veggies and a couple falafel balls floating around, the whole thing dripping with tahini.)
Moshe's is a kosher, all vegetarian falafel truck on the corner of 46th and 6th which appears to be open only weekdays (and probably closes early on Fridays as the owners are Orthodox.) I have to admit, rated based solely on quality of falafel balls, theirs are RIDICULOUS. I have no idea what they do to make their falafel so superb, but flavor-wise they undoubtably reign supreme. I foolishly ordered the full-size sandwich, piggishly demolished it all, and was unable to eat anything else for about 16 hours subsequently, so I would suggest the half-size portion. On the down side, their pita is white, and their salad is meager (lettuce, tomato, and onion only, with a side of extremely yummy pickles which they are a little stingy with.)
Mamoun's is a well-known haunt with a few locations in the East and West Villages. At 2.50 a piece, their falafel sandwiches are among the least expensive, but are smaller and more like a snack than a meal. Their falafel balls are tasty, whole wheat pita is an option, but salad is basic (lettuce, tomato, onion.) They have a host of tempting desserts which are decidedly NOT vegan (laden with butter and honey) so don't be fooled. Some side salads like tabouli and babaganoush can be ordered separately.
There is another spot I am going to recommend despite not actually having had their falafel in Midtown East. When I visited Soomsoom I was intrigued by their more unusual options, which included some sort of "Sabich" (Israeli sandwich) which was sort of like a potato knish stuffed with fried eggplant (too greasy for my taste). After ordering I noticed their incredible salad bar which included options such as roasted butternut squash and various types of beets, cabbage, and olives (to name a few-- there were seriously about 20 vegetable options). I regretted not ordering a falafel sandwich with salad toppings included, and will be returning at some point to sample their fare.
An honorable mention goes to Duzan Mediterranean Grill in Astoria Queens off of Steinway Street and Astoria Boulevard. I am too suspicious of their grill to order a falafel there, but I have on many occasions had a hummus pita which is absolutely divine. A host of pickled this and that (red cabbage, beets, cucumbers, etc) tops a creamy homemade hummus in a whole wheat pita topped with an equally delicious tahini. The workers are also friendly, which is great, because sometimes I stay a little longer and have seconds.
Sunday, June 10, 2012
Raw Foodism for the Lazy
In an attempt to boost my overall health, I've been emphasizing more raw food.
A fully raw food diet only works for me for a few days as sort of a
cleanse, but my goal has been to consistently eat 75-80 percent raw
foods. Often when I mention this to people they think that this is an an
incredibly exotic way of eating, but it actually is terrific for
someone who is lazy. There are certainly plenty of cookbooks, websites,
and in NYC, specialty restaurants which have made an art out of raw
food, creating crackers out of ground up dehydrated nuts, carving
zucchini into fettucine, et al. However, what I've mostly been eating as
a partial raw-foodist is fruit, salad, and trail mix. Not exactly
exotic! I've been attempting three tactics:
1. Add raw food to a cooked-food meal. For example, rather than have a full bowl of cereal for breakfast (cold cereal is a cooked food as it has been cooked prior to being put in the cereal box), I'll top a small amount of cereal with a banana, 5 strawberries, raisins (dried fruits count as raw), and raw sunflower seeds. Still getting the cereal experience, but overall much more nutritious.
2. Replacing cooked snacks with raw snacks. This one is particularly useful. While I am not usually snacking on Snicker's bars, my snacks tend to be heavy on the bread/crackers end, which isn't terrible but is only providing a limited number of nutrients. Seriously, how great for you are Wheat Thins? Not that great. Instead of my usual midday bagel, I've been reaching for raw almonds, cashews, walnuts, sunflower and pumpkin seeds, dried fruits, and fresh fruits. Since all of those foods have a fairly high calorie content (which is GOOD-- you want to eat calories so you don't keel over) they keep me going through the day.
3. Replacing some cooked meals with raw meals. I've discovered that eating 100 percent raw usually doesn't fill me up, but at least one meal a day I will eat almost entirely raw food. For example: a typical dinner for me was rice and beans cooked with a couple vegetables. Instead, I've been making a big salad with 5-6 veggies (lettuce, tomato, carrots, fresh dill are my favorite staples, then whatever else looks good at the market) with some raw seeds, some cooked beans for protein, a big dollop of homemade guacamole, and some lemon juice and olive oil dressing. Every time I make it I think I won't be full, but invariably I am actually satisfied for hours and crackling with nutritional goodness.
There are many more creative ways to accomplish a raw diet, including dehydrating, juicing, and sprouting, but for my current time/energy level this simple approach is working well.
There are many advantages to consuming the extra enzymes and vitamins in raw foods, but to me the biggest plus with eating this way is that it keeps me away from junk food and constantly consuming fruits and veggies, which let's face it, we all know are the best foods for us. My skin and energy level are definitely much improved from going this route.
1. Add raw food to a cooked-food meal. For example, rather than have a full bowl of cereal for breakfast (cold cereal is a cooked food as it has been cooked prior to being put in the cereal box), I'll top a small amount of cereal with a banana, 5 strawberries, raisins (dried fruits count as raw), and raw sunflower seeds. Still getting the cereal experience, but overall much more nutritious.
2. Replacing cooked snacks with raw snacks. This one is particularly useful. While I am not usually snacking on Snicker's bars, my snacks tend to be heavy on the bread/crackers end, which isn't terrible but is only providing a limited number of nutrients. Seriously, how great for you are Wheat Thins? Not that great. Instead of my usual midday bagel, I've been reaching for raw almonds, cashews, walnuts, sunflower and pumpkin seeds, dried fruits, and fresh fruits. Since all of those foods have a fairly high calorie content (which is GOOD-- you want to eat calories so you don't keel over) they keep me going through the day.
3. Replacing some cooked meals with raw meals. I've discovered that eating 100 percent raw usually doesn't fill me up, but at least one meal a day I will eat almost entirely raw food. For example: a typical dinner for me was rice and beans cooked with a couple vegetables. Instead, I've been making a big salad with 5-6 veggies (lettuce, tomato, carrots, fresh dill are my favorite staples, then whatever else looks good at the market) with some raw seeds, some cooked beans for protein, a big dollop of homemade guacamole, and some lemon juice and olive oil dressing. Every time I make it I think I won't be full, but invariably I am actually satisfied for hours and crackling with nutritional goodness.
There are many more creative ways to accomplish a raw diet, including dehydrating, juicing, and sprouting, but for my current time/energy level this simple approach is working well.
There are many advantages to consuming the extra enzymes and vitamins in raw foods, but to me the biggest plus with eating this way is that it keeps me away from junk food and constantly consuming fruits and veggies, which let's face it, we all know are the best foods for us. My skin and energy level are definitely much improved from going this route.
Friday, June 1, 2012
Vegan Brunch Options
The pleasures of a weekend brunch,
preferably plein air and featuring mimosas, are many, but at a
traditional brunch locale vegan options tend to be few. If you enjoy the
savor and the ambiance of going out to brunch but eschew the ubiquitous
omelette, here are my two favorite locales featuring a vegan brunch.
Caravan of Dreams, on 6th street, has a superb vegan brunch which runs late into the afternoon and offers both a prix fixe option which includes sangria and coffee, as well as several a la carte choices. Sweet and savory options are included, with a highlight in the former department being their vegan french toast with fresh fruit, and the latter being several choices of tofu scramble with different vegetables. The sangria is a rich and complex melange of fresh squeezed juices and organic fruit bits with a dash of wine, and they offer soy or almond milk with their coffee or tea. A host of smoothies with raw, exotic "superfoods" such as maca, acai, spirulina, young coconut, and cashew cream can be ordered on the side. Their menu is exclusively vegan, mostly organic, has many raw options, and many items, such as the almond milk and cashew cream, are made fresh on site. I've actually never been to Caravan of Dreams for dinner as I find their prices a bit high, but their prix fixe brunch is very reasonable and quite filling. Outdoor seating is available.
I recently stumbled upon a second vegan brunch option, Mana, a farm-to-table restaurant on 91st and Amsterdam, which has a pesca-vegan general menu (vegan with options for wild fish) and an all-vegan brunch menu. Farm-to-table means that the majority of items come from small, local farms. All items in this brunch menu are a la carte, including the beverages, but mimosas and bellinis are offered, as well as a peanut-vanilla smoothie which was delicious and filling. Their wheat- and egg- free oatmeal waffle is filling, tasty, and unsweetened, and comes with a side of maple syrup and almond cream, as well as a few berries. Paired with a side of tempeh bacon, which is refreshingly neither greasy nor salty, this meal satisfies both the sweet and the savory palate. The basil pesto tofu scramble with a side of tempeh bacon and a field green salad is also quite delectable. Brunch for two sans alcoholic beverages came to about 40 including tip, which is not bad for the Upper West Side. There was no outdoor seating, but the ambiance and decor were excellent.
Caravan of Dreams, on 6th street, has a superb vegan brunch which runs late into the afternoon and offers both a prix fixe option which includes sangria and coffee, as well as several a la carte choices. Sweet and savory options are included, with a highlight in the former department being their vegan french toast with fresh fruit, and the latter being several choices of tofu scramble with different vegetables. The sangria is a rich and complex melange of fresh squeezed juices and organic fruit bits with a dash of wine, and they offer soy or almond milk with their coffee or tea. A host of smoothies with raw, exotic "superfoods" such as maca, acai, spirulina, young coconut, and cashew cream can be ordered on the side. Their menu is exclusively vegan, mostly organic, has many raw options, and many items, such as the almond milk and cashew cream, are made fresh on site. I've actually never been to Caravan of Dreams for dinner as I find their prices a bit high, but their prix fixe brunch is very reasonable and quite filling. Outdoor seating is available.
I recently stumbled upon a second vegan brunch option, Mana, a farm-to-table restaurant on 91st and Amsterdam, which has a pesca-vegan general menu (vegan with options for wild fish) and an all-vegan brunch menu. Farm-to-table means that the majority of items come from small, local farms. All items in this brunch menu are a la carte, including the beverages, but mimosas and bellinis are offered, as well as a peanut-vanilla smoothie which was delicious and filling. Their wheat- and egg- free oatmeal waffle is filling, tasty, and unsweetened, and comes with a side of maple syrup and almond cream, as well as a few berries. Paired with a side of tempeh bacon, which is refreshingly neither greasy nor salty, this meal satisfies both the sweet and the savory palate. The basil pesto tofu scramble with a side of tempeh bacon and a field green salad is also quite delectable. Brunch for two sans alcoholic beverages came to about 40 including tip, which is not bad for the Upper West Side. There was no outdoor seating, but the ambiance and decor were excellent.
Thursday, May 24, 2012
Skinny Wha...?
I recently purchased a copy of "Skinny B****" by Rory Freedman and Kim Barnouin, because I was intrigued that a diet book written by models was advocating a vegan lifestyle. The book is an extremely quick and easy read, and does indeed have some useful information and advice, yet in my opinion has many shortcomings. In summary, this is my opinion of this book.
I really love that this book emphasizes the importance of eating food which is food. One of the best lines is, "Whenever you see the words 'fat-free' or 'sugar-free', think of the words 'chemical s***storm." The authors are adamant about the fact that in order to lose weight and be generally healthy, one cannot fill up on so-called "diet foods" which are actually nutritionally void and laden with harmful additives. The book also has an entire chapter dedicated to listing various common food additives and their harmful side effects. The book strikes a good balance between expressing why once should eat a natural plant-based diet for weight loss, why meat produced by factory farming is inhumane and unsanitary, and why a proper diet is important for health. Its language throughout is extremely simplistic and crass, but since simplistic and crass sells so well, they obviously had a marketable idea to create a health food book that sounds like it was written by Snooki. I didn't especially care for the tone, but if swearing and snide humor can get a certain factor of the population off of Slim-Fast and onto kale, I'll take it.
The main thing I found negative about this book is that while the first chapters edifying the authors' overall food philosophies emphasize whole foods, practically every suggestion in the "Let's Eat" chapter involves processed food, with an emphasis on fake meat. I can see how someone who has been living on Wendy's would find it easier to transition to eating tofu scramble and Boca burgers than to eating brown rice and pinto beans every day, however, if this book is advocating a healthy lifestyle, it would have behooved them to include a few tips on cooking. I do NOT think that it is possible to be skinny and healthy while dining on soy-based fake meat every night, and while organic vegan cookies are certainly better for you than Chips Ahoy, an excess of vegan junk food will indeed make you fat/broken out/tired etc. (A recent horrible addiction to Sweet and Sara's vegan marshmallows illuminated that fact for me.) They pay lip service to moderation of vegan treats and fake meats, yet their meal plans are absolutely ridden with them. I also disagree heartily with their idea that breakfast should be light and dinner heavy. It makes no sense to eat a piece of fruit in the morning before starting a rigorous day of activity, and then eat an 800 calorie meal 2 hours before going to bed. I have found my weight and energy to be the most optimal when having a hearty breakfast and a piece of fruit or bowl of cereal for dinner.
This was far from my favorite book about nutrition, but I am glad to see that a book exists in the mainstream which is a more sensible, if unsophisticated, response to fad diets such as the Atkins diet. If you appreciate raunchy humor and want a very easy-to-understand guide to veganism, this book isn't bad, but I would take their meal plan with a grain of salt.
I really love that this book emphasizes the importance of eating food which is food. One of the best lines is, "Whenever you see the words 'fat-free' or 'sugar-free', think of the words 'chemical s***storm." The authors are adamant about the fact that in order to lose weight and be generally healthy, one cannot fill up on so-called "diet foods" which are actually nutritionally void and laden with harmful additives. The book also has an entire chapter dedicated to listing various common food additives and their harmful side effects. The book strikes a good balance between expressing why once should eat a natural plant-based diet for weight loss, why meat produced by factory farming is inhumane and unsanitary, and why a proper diet is important for health. Its language throughout is extremely simplistic and crass, but since simplistic and crass sells so well, they obviously had a marketable idea to create a health food book that sounds like it was written by Snooki. I didn't especially care for the tone, but if swearing and snide humor can get a certain factor of the population off of Slim-Fast and onto kale, I'll take it.
The main thing I found negative about this book is that while the first chapters edifying the authors' overall food philosophies emphasize whole foods, practically every suggestion in the "Let's Eat" chapter involves processed food, with an emphasis on fake meat. I can see how someone who has been living on Wendy's would find it easier to transition to eating tofu scramble and Boca burgers than to eating brown rice and pinto beans every day, however, if this book is advocating a healthy lifestyle, it would have behooved them to include a few tips on cooking. I do NOT think that it is possible to be skinny and healthy while dining on soy-based fake meat every night, and while organic vegan cookies are certainly better for you than Chips Ahoy, an excess of vegan junk food will indeed make you fat/broken out/tired etc. (A recent horrible addiction to Sweet and Sara's vegan marshmallows illuminated that fact for me.) They pay lip service to moderation of vegan treats and fake meats, yet their meal plans are absolutely ridden with them. I also disagree heartily with their idea that breakfast should be light and dinner heavy. It makes no sense to eat a piece of fruit in the morning before starting a rigorous day of activity, and then eat an 800 calorie meal 2 hours before going to bed. I have found my weight and energy to be the most optimal when having a hearty breakfast and a piece of fruit or bowl of cereal for dinner.
This was far from my favorite book about nutrition, but I am glad to see that a book exists in the mainstream which is a more sensible, if unsophisticated, response to fad diets such as the Atkins diet. If you appreciate raunchy humor and want a very easy-to-understand guide to veganism, this book isn't bad, but I would take their meal plan with a grain of salt.
Tuesday, May 15, 2012
2 Raw Recipes
In my continuing battle against my slowly-improving face rash, I decided to adopt a mostly raw-foods diet for the week to try to boost nutrients back into my system. Mostly I've been eating fruits, nuts, dried fruits, and salads, but to mix things up, I prepared these two dishes:
Guacamole
Half a ripe avocado and scoop out the insides into a bowl.
Add the fresh-squeezed juice of one lemon.
Add pinch of salt.
Mash vigorously with a fork until creamy.
I personally prefer this to other styles with tomato etc and a bowl of it eaten with a spoon did nicely for dinner last night. The high fat content keeps you from feeling like you're going to die of starvation while eating raw.
Raw Banana "Ice Cream"
Peel and mash two overripe bananas.
Add a tsp of raw agave syrup, mix well.
Add a sprinkle of cinnamon and a dash of vanilla extract. (Are these raw? I'm not sure. They are tasty. Please do not alert the Raw Police.)
Put into container with lid and freeze for about 4 hours. Top with walnuts.
Guacamole
Half a ripe avocado and scoop out the insides into a bowl.
Add the fresh-squeezed juice of one lemon.
Add pinch of salt.
Mash vigorously with a fork until creamy.
I personally prefer this to other styles with tomato etc and a bowl of it eaten with a spoon did nicely for dinner last night. The high fat content keeps you from feeling like you're going to die of starvation while eating raw.
Raw Banana "Ice Cream"
Peel and mash two overripe bananas.
Add a tsp of raw agave syrup, mix well.
Add a sprinkle of cinnamon and a dash of vanilla extract. (Are these raw? I'm not sure. They are tasty. Please do not alert the Raw Police.)
Put into container with lid and freeze for about 4 hours. Top with walnuts.
Monday, April 9, 2012
Southern Hospitality, Veggie Style
Memphis, TN and Nesbit, MS were the two sites of my recent vacation. I
did not have the highest hopes of finding good vegan cuisine, or even
much sympathy towards my diet in these locales, given their fame for
specialties such as BBQ pork; however, I was pleasantly surprised to
find not only several enjoyable food options but a Southern hospitality
which extended to a complete respect for herbivores.
At Bonne Terre Inn, a quaint yet upscale Mississippi B+B situated by two lakes and a host of gorgeous, serene scenery, the proprietors were exceptionally sensitive to my requests, which were quite uncommon. Upon our arrival, the registrar scrutinized me as to my breakfast desires, and when I asked about soy milk for coffee and cereal, he immediately sent his wife, the hostess, to the store to procure some. While other guests dined on bacon and eggs, our complimentary breakfast consisted of: Kashi w soy milk (the hostess picked up two varieties for me to choose from), homemade Hash Browns, whole grain toast with strawberry jam, OJ, and a fruit bowl with strawberries, blackberries, and grapes. When I requested ketchup for my potatoes, the hostess exclaimed approvingly, "Ketchup? You ARE Southern!"
Bonne Terre's chef, whom I later discovered was actually the Inn's computer technician with a knack for cooking who had temporarily taken over the kitchen while a new chef was found, was kind enough to create a unique vegan menu for dinner for us the two nights we stayed. Meal one consisted of two salads, one of cucumber and fresh mint and one of beets and string beans (not a leaf among these salads, which is just the way I like it), followed by an asparagus and spring pea risotto, all of which was superb. The following night we started with a thick, cold tomato-based gazpacho, moved on to another beet salad with raw asparagus, had an entree of mint-basil pesto pasta which was so rich I double-checked to see it didn't contain cheese (the chef ensured me it didn't), and closed with a homemade raspberry sorbet so fresh and fruity we were picking out seeds.
Our venture into downtown Memphis also yielded more food options than I had anticipated. At a bistro-style cafe near the National Civil Rights museum, I ordered a veggie burger, the only vegan item on the menu, and had the option of about 15 complimentary vegetable toppings (a hero sandwich was also available with any combination of veggies I might desire.) The burger was black bean-based and smacked of cumin, which was a pleasant surprise given the prevalence of soy burgers in New York. A few moments after we were served, the owner rushed out to assure us that more vegan options would soon be available, should we return in a few weeks. While obviously I won't be back anytime soon, I was pleased to see that the inclusion of plant-based meals was becoming a priority.
Later that evening, we were combing the streets looking for a dinner spot (and not finding too many meatless options) when a woman outside a small cafe with live music practically dragged us in to see the show, which was admittedly excellent. When we began to protest that we were in search of dinner she pointed us towards the menu, which boasted about 5 items scribbled on a chalk board. When I declared I was a vegan, she recommended the greens, which I was immediately suspect of since traditionally they are made with pork or turkey. "No!" she declared, "ours are MEATLESS greens! You gotta try them!!!" Her enthusiasm was so overwhelming that we decided to stay and eat bowl after bowl of greens for dinner while enjoying the blues act. They were not only decidedly vegan, they were absolutely delicious with a mildly spicy seasoning.
What Memphis lacked in variety for vegans (if any Memphis chefs are reading this I have two words for you: barbecue tempeh), it made up for in its astonishingly sympathetic catering to our needs to the best of its ability. The final note of kindness came in the airport, where a young man at a sandwich counter noted I had ordered the Veggie Sub and asked me if I would like him to change his gloves before preparing my food. The sandwich was nothing to write home about, but the extra mile of courtesy will ever remain in my memory of this vacation.
At Bonne Terre Inn, a quaint yet upscale Mississippi B+B situated by two lakes and a host of gorgeous, serene scenery, the proprietors were exceptionally sensitive to my requests, which were quite uncommon. Upon our arrival, the registrar scrutinized me as to my breakfast desires, and when I asked about soy milk for coffee and cereal, he immediately sent his wife, the hostess, to the store to procure some. While other guests dined on bacon and eggs, our complimentary breakfast consisted of: Kashi w soy milk (the hostess picked up two varieties for me to choose from), homemade Hash Browns, whole grain toast with strawberry jam, OJ, and a fruit bowl with strawberries, blackberries, and grapes. When I requested ketchup for my potatoes, the hostess exclaimed approvingly, "Ketchup? You ARE Southern!"
Bonne Terre's chef, whom I later discovered was actually the Inn's computer technician with a knack for cooking who had temporarily taken over the kitchen while a new chef was found, was kind enough to create a unique vegan menu for dinner for us the two nights we stayed. Meal one consisted of two salads, one of cucumber and fresh mint and one of beets and string beans (not a leaf among these salads, which is just the way I like it), followed by an asparagus and spring pea risotto, all of which was superb. The following night we started with a thick, cold tomato-based gazpacho, moved on to another beet salad with raw asparagus, had an entree of mint-basil pesto pasta which was so rich I double-checked to see it didn't contain cheese (the chef ensured me it didn't), and closed with a homemade raspberry sorbet so fresh and fruity we were picking out seeds.
Our venture into downtown Memphis also yielded more food options than I had anticipated. At a bistro-style cafe near the National Civil Rights museum, I ordered a veggie burger, the only vegan item on the menu, and had the option of about 15 complimentary vegetable toppings (a hero sandwich was also available with any combination of veggies I might desire.) The burger was black bean-based and smacked of cumin, which was a pleasant surprise given the prevalence of soy burgers in New York. A few moments after we were served, the owner rushed out to assure us that more vegan options would soon be available, should we return in a few weeks. While obviously I won't be back anytime soon, I was pleased to see that the inclusion of plant-based meals was becoming a priority.
Later that evening, we were combing the streets looking for a dinner spot (and not finding too many meatless options) when a woman outside a small cafe with live music practically dragged us in to see the show, which was admittedly excellent. When we began to protest that we were in search of dinner she pointed us towards the menu, which boasted about 5 items scribbled on a chalk board. When I declared I was a vegan, she recommended the greens, which I was immediately suspect of since traditionally they are made with pork or turkey. "No!" she declared, "ours are MEATLESS greens! You gotta try them!!!" Her enthusiasm was so overwhelming that we decided to stay and eat bowl after bowl of greens for dinner while enjoying the blues act. They were not only decidedly vegan, they were absolutely delicious with a mildly spicy seasoning.
What Memphis lacked in variety for vegans (if any Memphis chefs are reading this I have two words for you: barbecue tempeh), it made up for in its astonishingly sympathetic catering to our needs to the best of its ability. The final note of kindness came in the airport, where a young man at a sandwich counter noted I had ordered the Veggie Sub and asked me if I would like him to change his gloves before preparing my food. The sandwich was nothing to write home about, but the extra mile of courtesy will ever remain in my memory of this vacation.
Thursday, March 29, 2012
Trinidadian Cuisine
Thanks to some wonderful family friends, I've been eating Trinidadian
cuisine since before I could talk. To me, it's Indian food meets comfort
food: I enjoy traditional East Indian cuisine, but often find the
spices too hot and the flavors too complicated. Trini food has all the
savor of India with all the mmm mmm good of soul food. It is an
omniverous cuisine, but due to the heavy Hindu influences of the region,
it is extremely easy to find vegetarian fare on the menu, and many of
the Trini specialities are in fact vegan. Dal, aka lentils, channa, aka
chickpeas, roti, aka flatbread, and a host of veggies and fruit chutneys
prevail.
The best Trinidadian food I've ever eaten was of course made by my adopted Trini grandma Maria, followed by the beach vendor food I ate while visiting Trinidad, and I've often lamented that the few places to get authentic Trini food in New York are in the wilds of Queens and Brooklyn. Thus, imagine my excitement when I discovered the grand opening of Elsie's, a Caribbean restaurant on 135th and Lenox (aka 7th), which has a big sign outside declaring those magical words: We Have Roti!!
Elsie's doesn't specify which region of the Caribbean its cuisine hails from, but the Trini influences are unmistakable. Their primary claim to fame is their roti. If you've had East Indian roti, it pales in comparison to its West Indian counterpart. Trini roti is an enormous, ultra-thin, doughy bread pliable enough to fold up like a burrito (yet even softer and chewier than a tortilla), with an internal layer of delectable crumblies made from dal (lentils) and assorted spices. (It's also known as a dalpuri, but isn't exactly like East Indian dalpuri either.) Roti can either be cut into triangles and used to sop up other foods or filled with curries and folded up like a burrito. At Elsie's they use the second option, and you can choose 5 fillings for your veggie roti (which, incidentally, is roughly the size of your head, so come hungry.)
The most traditional filling for the roti is channa aloo, aka curried chickpeas with potatoes. (It's so traditional that when the waiter asked what I wanted in my roti and I answered, channa aloo, he said, well obviously, but what else?) I've happily devoured pounds of roti filled only with this delicacy, but at Elsie's one has other options to supplement the staple ingredient. I highly recommend the callalloo, another Trini speciality which Elsie's does to perfection: chunks of spinach and okra are blended into coconut milk for a result so rich I almost can't believe it's vegan (it is-- I asked). Their callalloo is reminiscent of alfredo sauce with its thick, cloying decadence. Yams, rice and peas (not the green ones Mom made you eat-- West Indian "peas" are beans), plantains and several other veggie options. The food is well-spiced but not water-guzzling hot, and so filling you will wish they had a bed for you to lie down in immediately after eating!
I highly recommend that you A. Visit Trinidad, B. Find a Trini grandma of your own, or C. Venture to the aforementioned wilds of Queens or Brooklyn (Lefferts Blvd and Crown Heights are probably your best bets) in search of truly authentic Trini food (or start making your own: recipes coming soon), but in the interim, Elsie's is a welcome addition to the Harlem Caribbean restaurants for those of us who live uptown and simply cannot survive without roti!
The best Trinidadian food I've ever eaten was of course made by my adopted Trini grandma Maria, followed by the beach vendor food I ate while visiting Trinidad, and I've often lamented that the few places to get authentic Trini food in New York are in the wilds of Queens and Brooklyn. Thus, imagine my excitement when I discovered the grand opening of Elsie's, a Caribbean restaurant on 135th and Lenox (aka 7th), which has a big sign outside declaring those magical words: We Have Roti!!
Elsie's doesn't specify which region of the Caribbean its cuisine hails from, but the Trini influences are unmistakable. Their primary claim to fame is their roti. If you've had East Indian roti, it pales in comparison to its West Indian counterpart. Trini roti is an enormous, ultra-thin, doughy bread pliable enough to fold up like a burrito (yet even softer and chewier than a tortilla), with an internal layer of delectable crumblies made from dal (lentils) and assorted spices. (It's also known as a dalpuri, but isn't exactly like East Indian dalpuri either.) Roti can either be cut into triangles and used to sop up other foods or filled with curries and folded up like a burrito. At Elsie's they use the second option, and you can choose 5 fillings for your veggie roti (which, incidentally, is roughly the size of your head, so come hungry.)
The most traditional filling for the roti is channa aloo, aka curried chickpeas with potatoes. (It's so traditional that when the waiter asked what I wanted in my roti and I answered, channa aloo, he said, well obviously, but what else?) I've happily devoured pounds of roti filled only with this delicacy, but at Elsie's one has other options to supplement the staple ingredient. I highly recommend the callalloo, another Trini speciality which Elsie's does to perfection: chunks of spinach and okra are blended into coconut milk for a result so rich I almost can't believe it's vegan (it is-- I asked). Their callalloo is reminiscent of alfredo sauce with its thick, cloying decadence. Yams, rice and peas (not the green ones Mom made you eat-- West Indian "peas" are beans), plantains and several other veggie options. The food is well-spiced but not water-guzzling hot, and so filling you will wish they had a bed for you to lie down in immediately after eating!
I highly recommend that you A. Visit Trinidad, B. Find a Trini grandma of your own, or C. Venture to the aforementioned wilds of Queens or Brooklyn (Lefferts Blvd and Crown Heights are probably your best bets) in search of truly authentic Trini food (or start making your own: recipes coming soon), but in the interim, Elsie's is a welcome addition to the Harlem Caribbean restaurants for those of us who live uptown and simply cannot survive without roti!
Wednesday, March 21, 2012
Vegan Complete Proteins
One question that vegetarians and vegans quickly tire of hearing is, "but where do you get your protein??" My personal favorite answer to this question is "Mind your own business" (lol), but for those interested in a plant-based diet yet concerned about protein, here are some useful facts.
A food is rendered a complete protein by its containing all 9 essential amino acids necessary for human nutrition. Conveniently, when one combines any legume (beans, lentils, or peanuts) with any whole grain (rice, bread, pasta) they form a complementary protein in which the amino acids lacking in one are made up for by the other. However, contrary to popular belief there are a select few single vegetable food sources of complete protein available.
Quinoa
This food has become newly popular. It contains all 9 of the amino acids on its own and is light and quick-cooking. It is technically a grass, but has a grain-like appearance. It can be used in place of rice or barley or marinated with veggies for a yummy salad. I've also cooked it in almond milk with fruit for a dish akin to rice pudding. I've heard that for optimum nutritional content it should be soaked in water overnight prior to cooking but it will cook fine boiled in water for about 12 min without soaking.
Buckwheat (Kasha)
Can I even begin to go on about how delicious kasha is? It is a delicious substitute for rice and has a fantastic nutty, chewy flavor. If you buy the toasted variety it cooks very quickly-- about 5 to 10 min max. Delicious with mushrooms and onions. I also love it with blackeyed peas and collard greens. It is a staple of Russian, Polish, and Jewish cuisine.
Hemp
No THC, I promise! The protein in hemp comes from the seed, not the leaves which have a far different well-known attribute :x Hemp powder can be added in to a smoothie and doesn't have much affect on the taste. Other than that I can't think of too many uses for it, but it's a good protein and energy booster as a supplement and is rich in a variety of vitamins and minerals.
Soy
This is one of the most commonly known veggie complete proteins and is incredibly versatile. Stick to tofu, tempeh, and soymilk and keep foods such as the highly addictive yet super-processed and salty tofu hot dog to a minimum!
A food is rendered a complete protein by its containing all 9 essential amino acids necessary for human nutrition. Conveniently, when one combines any legume (beans, lentils, or peanuts) with any whole grain (rice, bread, pasta) they form a complementary protein in which the amino acids lacking in one are made up for by the other. However, contrary to popular belief there are a select few single vegetable food sources of complete protein available.
Quinoa
This food has become newly popular. It contains all 9 of the amino acids on its own and is light and quick-cooking. It is technically a grass, but has a grain-like appearance. It can be used in place of rice or barley or marinated with veggies for a yummy salad. I've also cooked it in almond milk with fruit for a dish akin to rice pudding. I've heard that for optimum nutritional content it should be soaked in water overnight prior to cooking but it will cook fine boiled in water for about 12 min without soaking.
Buckwheat (Kasha)
Can I even begin to go on about how delicious kasha is? It is a delicious substitute for rice and has a fantastic nutty, chewy flavor. If you buy the toasted variety it cooks very quickly-- about 5 to 10 min max. Delicious with mushrooms and onions. I also love it with blackeyed peas and collard greens. It is a staple of Russian, Polish, and Jewish cuisine.
Hemp
No THC, I promise! The protein in hemp comes from the seed, not the leaves which have a far different well-known attribute :x Hemp powder can be added in to a smoothie and doesn't have much affect on the taste. Other than that I can't think of too many uses for it, but it's a good protein and energy booster as a supplement and is rich in a variety of vitamins and minerals.
Soy
This is one of the most commonly known veggie complete proteins and is incredibly versatile. Stick to tofu, tempeh, and soymilk and keep foods such as the highly addictive yet super-processed and salty tofu hot dog to a minimum!
Wednesday, March 7, 2012
Westerly Natural Market
Westerly Natural Market on 54th St and 8th Ave, is in my opinion the
best health food store in the city, second only to the Fourth Street Food Coop. Conveniently located in midtown, Westerly's narrow aisles are
stocked to the gills with nearly more health food possibilities than
the mind can fathom, with prices which leave the Whole Foods down the
block in the dust. Your first visit to Westerly may overwhelm you (there
are actually 47 different kinds of organic almond milk? who knew??),
but if you've grown accustomed to visiting a conventional supermarket
and being limited to about 2 percent of the offerings there, the
hyper-variety may come as a welcome change. Westerly is also often on
the cutting edge of new health food products and supplements, and often
have free samples available of products ranging from probiotics to
medicinal honey to raw acai juice.
Raw foodist? Macrobiotic? Gluten free? Partial to kimchee or kombucha or nori or garam masala or vegan marshmallows? Only want certified fair trade? Compostable? Westerly is the place for you. Their products include an entirely organic fruit and veg section; organic and raw dairy as well as non-dairy milks, cheeses, and yogurts; organic and pastured meats and fish; breads and crackers which include sprouted, gluten free, organic, and whole grain; a modest bulk bin section with various grains, beans, and nuts; a wide variety of fair trade chocolate, coffee, and tea; a huge variety of multi-cultural foods, particularly Asian and Indian; snacks ranging from vegan muffins to tofu jerky; a large section of specialty raw foods such as dehydrated kale chips and raw chocolate truffles; a hot soup bar and a fresh juice bar; and a deli-style section of sandwiches and salads to take out. Whether you're planning a four-course gourmet meal or having one of those weeks where you thank humanity for the invention of frozen veggie burgers, Westerly has something for you. And that's just discussing the food! There is a whole other section to the tiny store which contains a zillion nice natural soaps, beauty products, aromatherapy oils, candles, and natural cleaning products and still ANOTHER section wherein you may purchase any herbal remedy, vitamin, or nutritional supplement you could possibly think of.
Here's why they remain number two under the Co-op:
#1 they don't have a good system set up for bulk. If you bring your own containers, which I'd imagine someone buying in bulk would want to do, the cashiers look at you like you're an alien and refuse to subtract the weight of your container.
#2 their produce prices in particular, and their prices in general, are sometimes exorbitant (seven dollars a pound for peppers? No thank you.)
#3 their checkout clerks are often harried and unfriendly (although their floor clerks are incredibly helpful.)
On the other hand, you can only get a fraction of the items available at Westerly at the Co-op, or most other health food stores for that matter.
If you want a bargain, you can't really do better than the Co-op, but you can definitely get a good deal at Westerly if you shop their sale items, of which there are always a ton. I actually like just going in and buying stuff on sale because their variety is so extreme I inevitably end up trying something I never would have tried otherwise (my last trip yielded mustard greens, watercress, and rutabega.)
Raw foodist? Macrobiotic? Gluten free? Partial to kimchee or kombucha or nori or garam masala or vegan marshmallows? Only want certified fair trade? Compostable? Westerly is the place for you. Their products include an entirely organic fruit and veg section; organic and raw dairy as well as non-dairy milks, cheeses, and yogurts; organic and pastured meats and fish; breads and crackers which include sprouted, gluten free, organic, and whole grain; a modest bulk bin section with various grains, beans, and nuts; a wide variety of fair trade chocolate, coffee, and tea; a huge variety of multi-cultural foods, particularly Asian and Indian; snacks ranging from vegan muffins to tofu jerky; a large section of specialty raw foods such as dehydrated kale chips and raw chocolate truffles; a hot soup bar and a fresh juice bar; and a deli-style section of sandwiches and salads to take out. Whether you're planning a four-course gourmet meal or having one of those weeks where you thank humanity for the invention of frozen veggie burgers, Westerly has something for you. And that's just discussing the food! There is a whole other section to the tiny store which contains a zillion nice natural soaps, beauty products, aromatherapy oils, candles, and natural cleaning products and still ANOTHER section wherein you may purchase any herbal remedy, vitamin, or nutritional supplement you could possibly think of.
Here's why they remain number two under the Co-op:
#1 they don't have a good system set up for bulk. If you bring your own containers, which I'd imagine someone buying in bulk would want to do, the cashiers look at you like you're an alien and refuse to subtract the weight of your container.
#2 their produce prices in particular, and their prices in general, are sometimes exorbitant (seven dollars a pound for peppers? No thank you.)
#3 their checkout clerks are often harried and unfriendly (although their floor clerks are incredibly helpful.)
On the other hand, you can only get a fraction of the items available at Westerly at the Co-op, or most other health food stores for that matter.
If you want a bargain, you can't really do better than the Co-op, but you can definitely get a good deal at Westerly if you shop their sale items, of which there are always a ton. I actually like just going in and buying stuff on sale because their variety is so extreme I inevitably end up trying something I never would have tried otherwise (my last trip yielded mustard greens, watercress, and rutabega.)
Monday, March 5, 2012
Neighborhood Eats: Spotlight on Astoria
While the most well-known NYC vegan havens are the East and West
Villages in Manhattan, healthy, vegan-friendly fare can be found in the
outer boroughs as well. Astoria, Queens, my childhood stomping ground,
has always been known for its diverse and delicious restaurants. Growing
up, the majority were Greek and Italian (not impossible to find vegan
fare in these cuisines, but mostly cheese abounds.) However, in the past
few years the neighborhood has further diversified and modernized,
making it quite vegan-friendly. I'll take you on a short food tour of
30th Avenue, a major shopping/eating strip, with a couple detours along
the way.
Get off the N train at the 30th Ave stop and you will first encounter Sai Organics, a top-rate health food store with a multitude of vegan take-out options, including pastries and muffins, sandwiches, soups, fresh juices, salads, and organic fair trade coffee with soy milk. The store is run by friendly people with a Zen attitude and they proudly announce that their bathroom is open to all humans whether customers or not, a welcome change from the typical New York restroom policies.
Continue up the avenue with the street numbers increasing, and you'll come across a strip of fruit and vegetable markets. The produce isn't organic, but the products are always very fresh and quite reasonably priced. The variety is excellent as well.
My next snack stop is usually Mama's, the new self-serve fro-yo spot which recently opened in Astoria. This is the only of its kind I've encountered which has 3 or 4 non-dairy sorbets among the various yogurt options. Judging by the taste and appearance, I'd say the flavors come from real fruit and the sugar content is low. Grab a few self-serve squirts of the various flavors (pomegranate and mango are two of my faves), then head over to the toppings bar, where a ton of fresh fruit is accompanied by nuts, seeds, carob chips, coconut flakes, and mochi, a chewy Japanese treat made from rice. You pay for your concoction by weight, so feel free to sample as many different toppings as you wish!
Next up is one of my favorite establishments, Brooklyn Bagel. There weren't too many foods I missed when going vegan, but a chewy NY bagel with a schmear of cream cheese was definitely one of them. Brooklyn Bagel has the solution, with 5 varieties of tofu cream cheese (plain, chive, veggie, walnut raisin, and recently, spinach) paired with a variety of bagels including many whole-grain options (whole wheat everything is my favorite.) I'd suggest going for the mini-bagel, as the "normal" sized bagel is roughly the size of my head. Additionally, they usually offer a vegan soup option, have a full salad bar, and soy milk for coffee.
Hang a left at Steinway Street and you will come to the strip of Middle Eastern restaurants and grocery stores between 28th Ave and Astoria Boulevard. Middle Eastern food is tricky: on one hand, shwarma and shishkebobs abound, and sometimes I avoid these places because of the meat smell and possible cross-contamination between the meat grill and the falafels. On the other hand, Middle Eastern cuisine has a ton of healthy vegan options, such as hummus, tahini, falafel, fava beans, and a host of interesting salads. There are also some Middle Eastern pastries resembling the Greek baklava which are made with sugar and vegetable oil rather than honey and butter. Turkish Delight is another vegan treat which can be obtained on this block, as well as very reasonably priced nuts and dried fruits. One advantage is that most of these restaurants cook the food on grills that you can see when you walk in, so it's pretty easy to figure out if your pita is being grilled right next to a lamb chop.
Astoria is also home to several Thai and Indian restaurants, also on 30th Ave, where there are quite a few vegan options. I've yet to discover a specifically vegetarian restaurant in Astoria (if I'm wrong, please let me know!) but these various snack shops keep me well satisfied when I teach dance in the neighborhood. It's always a pleasure to go somewhere where you can get some healthy, yummy, unique munchies.
Get off the N train at the 30th Ave stop and you will first encounter Sai Organics, a top-rate health food store with a multitude of vegan take-out options, including pastries and muffins, sandwiches, soups, fresh juices, salads, and organic fair trade coffee with soy milk. The store is run by friendly people with a Zen attitude and they proudly announce that their bathroom is open to all humans whether customers or not, a welcome change from the typical New York restroom policies.
Continue up the avenue with the street numbers increasing, and you'll come across a strip of fruit and vegetable markets. The produce isn't organic, but the products are always very fresh and quite reasonably priced. The variety is excellent as well.
My next snack stop is usually Mama's, the new self-serve fro-yo spot which recently opened in Astoria. This is the only of its kind I've encountered which has 3 or 4 non-dairy sorbets among the various yogurt options. Judging by the taste and appearance, I'd say the flavors come from real fruit and the sugar content is low. Grab a few self-serve squirts of the various flavors (pomegranate and mango are two of my faves), then head over to the toppings bar, where a ton of fresh fruit is accompanied by nuts, seeds, carob chips, coconut flakes, and mochi, a chewy Japanese treat made from rice. You pay for your concoction by weight, so feel free to sample as many different toppings as you wish!
Next up is one of my favorite establishments, Brooklyn Bagel. There weren't too many foods I missed when going vegan, but a chewy NY bagel with a schmear of cream cheese was definitely one of them. Brooklyn Bagel has the solution, with 5 varieties of tofu cream cheese (plain, chive, veggie, walnut raisin, and recently, spinach) paired with a variety of bagels including many whole-grain options (whole wheat everything is my favorite.) I'd suggest going for the mini-bagel, as the "normal" sized bagel is roughly the size of my head. Additionally, they usually offer a vegan soup option, have a full salad bar, and soy milk for coffee.
Hang a left at Steinway Street and you will come to the strip of Middle Eastern restaurants and grocery stores between 28th Ave and Astoria Boulevard. Middle Eastern food is tricky: on one hand, shwarma and shishkebobs abound, and sometimes I avoid these places because of the meat smell and possible cross-contamination between the meat grill and the falafels. On the other hand, Middle Eastern cuisine has a ton of healthy vegan options, such as hummus, tahini, falafel, fava beans, and a host of interesting salads. There are also some Middle Eastern pastries resembling the Greek baklava which are made with sugar and vegetable oil rather than honey and butter. Turkish Delight is another vegan treat which can be obtained on this block, as well as very reasonably priced nuts and dried fruits. One advantage is that most of these restaurants cook the food on grills that you can see when you walk in, so it's pretty easy to figure out if your pita is being grilled right next to a lamb chop.
Astoria is also home to several Thai and Indian restaurants, also on 30th Ave, where there are quite a few vegan options. I've yet to discover a specifically vegetarian restaurant in Astoria (if I'm wrong, please let me know!) but these various snack shops keep me well satisfied when I teach dance in the neighborhood. It's always a pleasure to go somewhere where you can get some healthy, yummy, unique munchies.
Thursday, March 1, 2012
Vegan Soul Food: Blackeyed Peas and Collard Greens
I'm a northerner and tend not to like much American food, but there is something about soul food... Unfortunately a lot of soul food favorites tend to be heavy on the fat and the animal products, but here is a healthy vegan version of some of my favorite Southern-style dishes.
Saute one onion, chopped, in olive or vegetable oil til soft.
Add large bunch of chopped collard greens, saute til wilted.
Add 3 cups cooked blackeyed peas and 2 cups veg stock.
Optional: add 1/4 tsp liquid smoke, which if you are used to having this dish with meat will add to the authenticity of the flavor.
Simmer on medium heat until the water becomes thick and gravy-like, about 20 min. Serve over any grain for a complete protein, I myself am partial to buckwheat groats with this dish.
The side I like to serve with this is mashed yams: boil or pressure cook several yams until soft (15 min in pressure cooker, much longer in regular pot). Mash with almond or soy milk and non-dairy butter (Earth Balance is my preference.) If you can't find the butter just the yams and milk are also quite tasty.
Saute one onion, chopped, in olive or vegetable oil til soft.
Add large bunch of chopped collard greens, saute til wilted.
Add 3 cups cooked blackeyed peas and 2 cups veg stock.
Optional: add 1/4 tsp liquid smoke, which if you are used to having this dish with meat will add to the authenticity of the flavor.
Simmer on medium heat until the water becomes thick and gravy-like, about 20 min. Serve over any grain for a complete protein, I myself am partial to buckwheat groats with this dish.
The side I like to serve with this is mashed yams: boil or pressure cook several yams until soft (15 min in pressure cooker, much longer in regular pot). Mash with almond or soy milk and non-dairy butter (Earth Balance is my preference.) If you can't find the butter just the yams and milk are also quite tasty.
Wednesday, February 29, 2012
Making the Most of Salads
Salads are the quintessential "health food," but how do you really get
the maximum enjoyment, nutrition, and satisfaction out of this dish? A
salad makes for easy food prep and tons of nutrients if it's done right,
but can also be boring, have empty calories, or be unfilling if you
make poor choices as to what to put in it. The following are some
suggested Dos and Don't of salad-making:
Don't:
Overdo it on the lettuce. Leafy greens are good for you, but let's face it, they're the least interesting part of the salad! Start with a nice base of greens and then be sure to add a variety of other items.
Do:
Vary your greens. Iceberg lettuce has the least nutritional value of salad greens-- try red leaf, romaine, green leaf, or field greens as a more vitamin- and flavor-packed alternative. Other possibilities for greens include raw spinach or kale (I personally prefer it blanched).
Don't:
Pick an unhealthy salad dressing. So many commercial dressings are a horrendous conglomerate of high fructose corn syrup, chemical additives, artificial flavors, and unhealthy oils. Your healthy meal is rendered somewhat useless after being slathered in those types of so-called condiments!
Do:
Go ahead and use a dressing, preferably a simple homemade one. Eating a bit of fat with your green veggies actually helps the nutrients from the greens get absorbed in your body. Additionally, a bit of fat in your salad helps you to feel fuller longer. Super simple salad dressings include olive oil and balsamic or wine vinegar, or olive oil and lemon juice. I'll be posting a few more involved salad dressing recipes soon. If you want to buy a dressing, read the label! If it has HFCS or ingredients which aren't obviously food, skip it.
Don't:
Pile a bunch of meat and cheese on top of some greens and call it a salad. I'm sorry people, but a chicken ceasar salad is NOT a health food. Nor are the salads available at various fast food joints. Best bet is to make your salad yourself or go to one of those pick-your-ingredients salad bars and select a wide variety of veggies.
Do:
Include protein, so your salad will keep you filled up. Some high nutrient additions include any type of beans, cooked lentils, seeds such as sunflower, pumpkin, or sesame, soybeans or tofu, and nuts. If you have beans and seeds together in your salad, it will be rendered a complete protein. A grain such as brown rice, whole grain pasta, quinoa, or barley can also make a nice salad add-in.
Lastly, DO keep it interesting and DON'T be afraid of adding a ton of different veggies and even some fruits to your salad! Raisins, craisins, apple, pear, or mandarin orange are great for a little hint of sweetness. Lettuce, tomato, and cucumber are the usual standbys, but don't forget carrots, celery, raw broccoli, artichoke hearts, olives, peppers, raw mushrooms, sundried tomatoes, sprouts, avocado... Hmm, I'm getting hungry.
Don't:
Overdo it on the lettuce. Leafy greens are good for you, but let's face it, they're the least interesting part of the salad! Start with a nice base of greens and then be sure to add a variety of other items.
Do:
Vary your greens. Iceberg lettuce has the least nutritional value of salad greens-- try red leaf, romaine, green leaf, or field greens as a more vitamin- and flavor-packed alternative. Other possibilities for greens include raw spinach or kale (I personally prefer it blanched).
Don't:
Pick an unhealthy salad dressing. So many commercial dressings are a horrendous conglomerate of high fructose corn syrup, chemical additives, artificial flavors, and unhealthy oils. Your healthy meal is rendered somewhat useless after being slathered in those types of so-called condiments!
Do:
Go ahead and use a dressing, preferably a simple homemade one. Eating a bit of fat with your green veggies actually helps the nutrients from the greens get absorbed in your body. Additionally, a bit of fat in your salad helps you to feel fuller longer. Super simple salad dressings include olive oil and balsamic or wine vinegar, or olive oil and lemon juice. I'll be posting a few more involved salad dressing recipes soon. If you want to buy a dressing, read the label! If it has HFCS or ingredients which aren't obviously food, skip it.
Don't:
Pile a bunch of meat and cheese on top of some greens and call it a salad. I'm sorry people, but a chicken ceasar salad is NOT a health food. Nor are the salads available at various fast food joints. Best bet is to make your salad yourself or go to one of those pick-your-ingredients salad bars and select a wide variety of veggies.
Do:
Include protein, so your salad will keep you filled up. Some high nutrient additions include any type of beans, cooked lentils, seeds such as sunflower, pumpkin, or sesame, soybeans or tofu, and nuts. If you have beans and seeds together in your salad, it will be rendered a complete protein. A grain such as brown rice, whole grain pasta, quinoa, or barley can also make a nice salad add-in.
Lastly, DO keep it interesting and DON'T be afraid of adding a ton of different veggies and even some fruits to your salad! Raisins, craisins, apple, pear, or mandarin orange are great for a little hint of sweetness. Lettuce, tomato, and cucumber are the usual standbys, but don't forget carrots, celery, raw broccoli, artichoke hearts, olives, peppers, raw mushrooms, sundried tomatoes, sprouts, avocado... Hmm, I'm getting hungry.
Monday, February 20, 2012
Small-Town Food Survival
Family obligations have brought me to a place which wouldn't normally be high on my list of locations to visit (no offense to any locals who may be reading this): Bradenton, Florida, a small town near Sarasota. Aside from the slow pace being a bit of a shock to this native New Yorker, a big challenge I have whenever I visit here is finding something acceptable to eat. If I were confined to a motel I'd have a REALLY big problem: the restaurants in the neighborhood I'm staying in consist of IHOP, Dairy Queen, a few BBQ spots, Red Lobster, Pizza Huts, a host of donut stands, and some dubious "family-style buffets" where the most vegetarian thing offered is some foul-smelling canned string beans. An iceburg lettuce salad would probably be as good as it gets. Luckily for me, I'm staying with family and can cook, but even a trip to the grocery store is not exactly a thrill.
Here's what there's A LOT of in grocery store down here in Bradenton:
Stuff in cans
Stuff with high-fructose corn syryp
Stuff which has meat which you'd never imagine would have meat (gelatin in the yogurt? lard in the pancake mix??)
Junk food (puddings, chips, cookies, cheez whiz, etc)
"Instant" microwavable "food" (I use that term loosely here) with a list of chemical additives as long as your arm
Essentially, eating processed food of any sort is completely out of the question.
Here's what I have NOT been able to find, even at the Sweet Bay grocery store which, to its credit, has a "health food" section:
Bread without a bunch of chemicals and/or milk in it
A non-dairy butter substitute which actually does not have milk in it, or worse, more gelatin!
Peanut butter which contains only peanuts
Jam without sugar
Veggie burgers which don't contain eggs
Vegetable boullion without meat, MSG, or chemicals
A good selection of fresh organic veggies (there were kiwis, carrots, celery, and cucumbers in the "organic" section, which mostly consisted of prepackaged foods such as the aforementioned non-vegan burgers)
Here's what I HAVE managed to find and eat:
Non-organic fresh veggies and fruit, some of which are actually quite good, as one might expect in a warm climate, although some of it, such as the strawberries I just ate, has absolutely no flavor
Vegan hot dogs
Tofu cream cheese
Tofu
Lentils
(Dry beans and rice are also available, although plain brown rice is hard to find, but since I don't have a pressure cooker where I'm staying I'm going for quicker options)
Organic tortilla chips
Triscuits
Having a limited diet for a few days isn't the end of the world for me, especially since I have the resources and the time to cook. But I feel really terrible for the people who live down here, many of whom are extremely obese (it's also virtually impossible to walk anywhere due to a lack of ample sidewalks and crosswalks), and many of whom are elderly and just don't have the energy to stand there reading all the ingredients labels on everything. Years ago there was a health food store in this area, but sadly it closed, no doubt unable to compete with the big grocery chains in a challenging economy. It's no wonder so many people in the US have health issues if this is the fare on the average small-town grocery shelves.
Here's what there's A LOT of in grocery store down here in Bradenton:
Stuff in cans
Stuff with high-fructose corn syryp
Stuff which has meat which you'd never imagine would have meat (gelatin in the yogurt? lard in the pancake mix??)
Junk food (puddings, chips, cookies, cheez whiz, etc)
"Instant" microwavable "food" (I use that term loosely here) with a list of chemical additives as long as your arm
Essentially, eating processed food of any sort is completely out of the question.
Here's what I have NOT been able to find, even at the Sweet Bay grocery store which, to its credit, has a "health food" section:
Bread without a bunch of chemicals and/or milk in it
A non-dairy butter substitute which actually does not have milk in it, or worse, more gelatin!
Peanut butter which contains only peanuts
Jam without sugar
Veggie burgers which don't contain eggs
Vegetable boullion without meat, MSG, or chemicals
A good selection of fresh organic veggies (there were kiwis, carrots, celery, and cucumbers in the "organic" section, which mostly consisted of prepackaged foods such as the aforementioned non-vegan burgers)
Here's what I HAVE managed to find and eat:
Non-organic fresh veggies and fruit, some of which are actually quite good, as one might expect in a warm climate, although some of it, such as the strawberries I just ate, has absolutely no flavor
Vegan hot dogs
Tofu cream cheese
Tofu
Lentils
(Dry beans and rice are also available, although plain brown rice is hard to find, but since I don't have a pressure cooker where I'm staying I'm going for quicker options)
Organic tortilla chips
Triscuits
Having a limited diet for a few days isn't the end of the world for me, especially since I have the resources and the time to cook. But I feel really terrible for the people who live down here, many of whom are extremely obese (it's also virtually impossible to walk anywhere due to a lack of ample sidewalks and crosswalks), and many of whom are elderly and just don't have the energy to stand there reading all the ingredients labels on everything. Years ago there was a health food store in this area, but sadly it closed, no doubt unable to compete with the big grocery chains in a challenging economy. It's no wonder so many people in the US have health issues if this is the fare on the average small-town grocery shelves.
Saturday, February 18, 2012
Healthy Eating On the Road
Finding something healthy and reasonably enjoyable to eat en route while
traveling can be a real challenge, particularly if you don't eat animal
products. At least that's what I thought when embarking on my latest
trip. Of course, the best option when flying is to bring a bevy of
options from home, but between the ban on liquids and the restrictions
on how many bags you can bring on-board, if you're dealing with a
12-hour travel day, sometimes you have to succumb to the inevitable and
buy airport food. I thought I would use my trip as an opportunity to
write a blog on "airport survival tactics," however, I was pleasantly
surprised to discover that both New York's LaGuardia airport and
Milwaukee's airport, where I had a layover, had quite the bounty of
vegan foods. Thus, when the PB+J and fruit I had packed ran out, I was
able to obtain a decent meal in both locations.
At LAG, bypass the Dunkin Donuts and Au Bon Pain and go for the Cibo station, where you'll have options such as a vegan sweet potato salad with cranberries (my choice-- it wasn't bad at all), protein-rich quinoa, asian dumplings with tofu, various fresh fruits, Naked juices, quite a lot of nuts and dried fruits, raw bars made from nuts and seeds, and even several kinds of vegan cookies. (The JFK airport does them one better, with a full serve-yourself salad bar with mostly vegan options.) I was even more pleased by the options in Milwaukee, where after despairingly passing a Chili's I came upon the Alterra Coffee bar, which aside from offering soymilk for their coffee, also boasted several varieties of fruit smoothies made from actual fruit and a hummus wrap. More impressive still was the French Meadow Bakery Cafe, where at least a third of the pastries were both vegan and whole grain (a few were also gluten free.) Also on the menu was a vegan black bean chili served with organic, local whole wheat bread; a sandwich filled with hummus, tofu, and assorted veggies; and an edamame salad. I wound up selecting this establishment to dine at and found the chili to be very fresh and not too spicy, and the multigrain cranberry apple muffin to be moist and tasty. A napkin advertised that French Meadow existed in a half dozen other airports in the midwest.
One certainly can't rely on these types of options at every airport (my final destination, for example, Sarasota-Bradenton, has a Starbucks and a candy shop and little else). However, I find it very exciting that captive environments such as airports, which typically offered only the lowest common denominator of foods, are starting to expand their cuisines to support healthy, plant-based eaters. Making these types of foods available in commodity markets is the first step in making a natural, plant-based diet the national norm, so maybe eventually the Dunkin Donuts and Chili's will become extinct as the public moves back towards eating actual food.
At LAG, bypass the Dunkin Donuts and Au Bon Pain and go for the Cibo station, where you'll have options such as a vegan sweet potato salad with cranberries (my choice-- it wasn't bad at all), protein-rich quinoa, asian dumplings with tofu, various fresh fruits, Naked juices, quite a lot of nuts and dried fruits, raw bars made from nuts and seeds, and even several kinds of vegan cookies. (The JFK airport does them one better, with a full serve-yourself salad bar with mostly vegan options.) I was even more pleased by the options in Milwaukee, where after despairingly passing a Chili's I came upon the Alterra Coffee bar, which aside from offering soymilk for their coffee, also boasted several varieties of fruit smoothies made from actual fruit and a hummus wrap. More impressive still was the French Meadow Bakery Cafe, where at least a third of the pastries were both vegan and whole grain (a few were also gluten free.) Also on the menu was a vegan black bean chili served with organic, local whole wheat bread; a sandwich filled with hummus, tofu, and assorted veggies; and an edamame salad. I wound up selecting this establishment to dine at and found the chili to be very fresh and not too spicy, and the multigrain cranberry apple muffin to be moist and tasty. A napkin advertised that French Meadow existed in a half dozen other airports in the midwest.
One certainly can't rely on these types of options at every airport (my final destination, for example, Sarasota-Bradenton, has a Starbucks and a candy shop and little else). However, I find it very exciting that captive environments such as airports, which typically offered only the lowest common denominator of foods, are starting to expand their cuisines to support healthy, plant-based eaters. Making these types of foods available in commodity markets is the first step in making a natural, plant-based diet the national norm, so maybe eventually the Dunkin Donuts and Chili's will become extinct as the public moves back towards eating actual food.
Friday, February 17, 2012
Black Beans and Rice
This is a hearty, delicious favorite dish with a Mexican flavor which is terrific as is or in a burrito.
Combine 1 cup brown rice with 2.5 cups water, pinch of salt, and dash of olive oil. Bring to a boil, reduce heat to lowest setting, simmer about 40 min or until all water is absorbed. (Check periodically so it doesn't burn.)
Saute 1 chopped onion in about a tbsp of olive oil about 5 min.
Add:
4 c cooked black beans, undrained
1 bunch cilantro, chopped
1 tomato, chopped
1 green pepper, chopped**
1 tsp Mexican seasoning (if none is available a sprinkle of cumin, oregano, and cayenne pepper should suffice)
Salt to taste
Simmer on low heat until most of the water is cooked off and veggies are tender (about 15 min). Combine with cooked rice.
For burritos, place a dollop of the rice and beans in a whole wheat tortilla and top with salsa and guacamole.
**I've started making the dish without the peppers because conventional peppers are among the worst pesticide offenders and organic peppers are prohibitively expensive.
Combine 1 cup brown rice with 2.5 cups water, pinch of salt, and dash of olive oil. Bring to a boil, reduce heat to lowest setting, simmer about 40 min or until all water is absorbed. (Check periodically so it doesn't burn.)
Saute 1 chopped onion in about a tbsp of olive oil about 5 min.
Add:
4 c cooked black beans, undrained
1 bunch cilantro, chopped
1 tomato, chopped
1 green pepper, chopped**
1 tsp Mexican seasoning (if none is available a sprinkle of cumin, oregano, and cayenne pepper should suffice)
Salt to taste
Simmer on low heat until most of the water is cooked off and veggies are tender (about 15 min). Combine with cooked rice.
For burritos, place a dollop of the rice and beans in a whole wheat tortilla and top with salsa and guacamole.
**I've started making the dish without the peppers because conventional peppers are among the worst pesticide offenders and organic peppers are prohibitively expensive.
Wednesday, February 15, 2012
Pukk, Vegan Thai Restaurant
Thai restaurants in general are a pretty easy place to find vegan food at, with a plethora of tofu and veggie dishes. However, at a regular Thai place vegans have to be a bit picky even with meatless options because many of the dishes have egg and fish sauce, the classic Pad Thai noodle dish being a perfect example. Pukk, a fully vegetarian Thai restaurant at 1st Avenue and 4th Street with almost an entirely vegan menu (eggs are optional in a few dishes and the waiters are careful to ask if you want them) is a great solution to this dilemma.
My husband and I ordered identical meals off of the incredibly affordable lunch special menu (soup, appetizer, entree and beverage for about 7 bucks.) We each chose the chive dumplings followed by the Pad Thai with tofu, his with egg and mine without. The highlight for me was the starter of vegetable soup, a flavorful yet unsalty broth with very fresh chunks of mushroom, watercress, and onions. Soup is another food I tend to avoid in non-vegan restaurants, as often even vegetable soups are made with animal stock and the waitstaff sometimes doesn't even know it. Here there was nothing to worry about and the soup was delectable.
Additionally excellent was the Thai iced tea, a rich orange tea reminiscent of Chai but even more complex. It is served with cow's milk in most establishments but here soy was substituted for a delicious vegan alternative.
The appetizer and entree were well-prepared and tasty, but nothing terribly exciting. We should perhaps have ordered something more adventurous, as there were a host of interesting options.
Dessert is rarely a highlight in any Thai restaurant I've been to, but I always enjoy trying out a vegan pastry, as the waiter assured me all of the desserts were. My choice, the caramel apple fritters, was tasty but not at all what I expected. The dough was completely encrusted in sesame seeds and the "caramel" was actually a coconut sauce, both of which were tasty but completely obscured the flavor of the apple. My husband's choice, on the other hand, a chocolate mousse cake, was a luscious and decadent chunk of creamy chocolate with the consistency of fudge. We took it to go after a few mouthfuls and it took us the rest of the day to finish it, it was so rich and delicious.
Pukk is definitely a good choice for a very inexpensive and healthy Thai meal and as far as I know the only one in the city which is entirely meatless. I would go there again and try a more exotic choice from their menu-- but definitely save room for more of that chocolate pie.
My husband and I ordered identical meals off of the incredibly affordable lunch special menu (soup, appetizer, entree and beverage for about 7 bucks.) We each chose the chive dumplings followed by the Pad Thai with tofu, his with egg and mine without. The highlight for me was the starter of vegetable soup, a flavorful yet unsalty broth with very fresh chunks of mushroom, watercress, and onions. Soup is another food I tend to avoid in non-vegan restaurants, as often even vegetable soups are made with animal stock and the waitstaff sometimes doesn't even know it. Here there was nothing to worry about and the soup was delectable.
Additionally excellent was the Thai iced tea, a rich orange tea reminiscent of Chai but even more complex. It is served with cow's milk in most establishments but here soy was substituted for a delicious vegan alternative.
The appetizer and entree were well-prepared and tasty, but nothing terribly exciting. We should perhaps have ordered something more adventurous, as there were a host of interesting options.
Dessert is rarely a highlight in any Thai restaurant I've been to, but I always enjoy trying out a vegan pastry, as the waiter assured me all of the desserts were. My choice, the caramel apple fritters, was tasty but not at all what I expected. The dough was completely encrusted in sesame seeds and the "caramel" was actually a coconut sauce, both of which were tasty but completely obscured the flavor of the apple. My husband's choice, on the other hand, a chocolate mousse cake, was a luscious and decadent chunk of creamy chocolate with the consistency of fudge. We took it to go after a few mouthfuls and it took us the rest of the day to finish it, it was so rich and delicious.
Pukk is definitely a good choice for a very inexpensive and healthy Thai meal and as far as I know the only one in the city which is entirely meatless. I would go there again and try a more exotic choice from their menu-- but definitely save room for more of that chocolate pie.
Sunday, February 12, 2012
Black Bean and Corn Chowder
Another very quick, easy, and yummy recipe!
3 cups cooked black beans, undrained (see how to make the beans here)
3 cups corn kernels (either hacked off the cob or frozen**)
1 bunch cilantro, chopped
1 onion, chopped
Salt to taste
Cover very lightly with water. Bring to a boil, simmer about 15 minutes. (For this recipe in particular, don't obsess about the amounts. As long as you have about the same amount of corn as beans and don't overdo it with the water you can't really go wrong.)
Due to the flavor of the ingredients, very little additional seasoning is necessary for this to taste great! Also delicious with tortilla chips, but it is a complete protein on its own with the corn/bean combo and is light yet filling.
**Frozen vegetables are actually fine to eat as long as there are no additives. They're a good way to get enough veggies in your diet in the colder months when many things aren't in season. Additionally, if you have a good farmer's market, you can stock up during the last few weeks of fall and freeze stuff yourself for the winter!
3 cups cooked black beans, undrained (see how to make the beans here)
3 cups corn kernels (either hacked off the cob or frozen**)
1 bunch cilantro, chopped
1 onion, chopped
Salt to taste
Cover very lightly with water. Bring to a boil, simmer about 15 minutes. (For this recipe in particular, don't obsess about the amounts. As long as you have about the same amount of corn as beans and don't overdo it with the water you can't really go wrong.)
Due to the flavor of the ingredients, very little additional seasoning is necessary for this to taste great! Also delicious with tortilla chips, but it is a complete protein on its own with the corn/bean combo and is light yet filling.
**Frozen vegetables are actually fine to eat as long as there are no additives. They're a good way to get enough veggies in your diet in the colder months when many things aren't in season. Additionally, if you have a good farmer's market, you can stock up during the last few weeks of fall and freeze stuff yourself for the winter!
Wednesday, February 8, 2012
The Rastafarian Diet
I wrote this and then found out it was Bob Marley's birthday! Serendipity! Unfortunately it took me a few days to get it posted up...
For the first six years I was a vegetarian I lived first in a college dormitory and then in my first apartment as a single woman with several other women. The staples of my diet were Kraft macaroni and cheese, pizza, and bagels. I did eat vegetables, but often canned or microwaved. I had gone veggie for ethical reasons and wasn't all that concerned about the healthiness of the food I was eating, and my living situations were not conducive (I thought) to eating healthily. Additionally, my roommates ate far worse than I did, so by comparison it seemed like I was doing ok.
Changing these habits was catalyzed in part by my discovery that the Rastafarians, whose music and culture I had long admired, were strict vegans who ate a diet of whole, unrefined foods. Among their rules were: no meat, milk, or eggs, nothing from a can, and no white rice, pasta, flour, sugar, or salt (sea salt was acceptable.) This diet was called "Ital," a patois of "Vital," and was inspired both by certain biblical passages and the Rastafarians' general outlook on life, which included shunning modernized, industrial culture and connecting with the earth. After dining at two Ital restaurants in Harlem, I was totally hooked.
Only one Rastafarian cookbook exists, and I own it, but I find a lot of the recipes a little dicey. (Here it is if you're interested.) The measurements are often not totally successful, many dishes call for obscure vegetables which are almost impossible to find outside of the Caribbean, and many call for the small but atomic Scotch Bonnet pepper, a teeny shred of which renders most dishes so spicy it hurts to even smell them, which based on the food I've eaten in Rasta restaurants is not typical of the cuisine. (Perhaps in Jamaica it packs more of a punch.) The following is my version of an "Ital Stew," which I will admit bears little resemblance to the original recipe in the book, yet certainly meets the Ital criteria:
1 bunch collard greens (substitute for callaloo-- I've also used kale)
3 large carrots
3 large yams
3 parnsips
1 onion
2 cups lentils
Parsley, fresh or dried, to taste
Sea salt, garlic powder, and cayenne pepper to taste
Chop vegetables into large hunks, cover all with water in a large pot, bring to a boil, simmer until all is soft (about 45 min.) Eat with whole grain bread to render a complete protein.
This dish is a favorite around my house in the winter.
For a more authentic Rasta experience, I strongly recommend you check out Uptown Juice Bar on 125th Street near Park Ave. They have serve-yourself steamer trays of dozens of delectable foods, from collard greens, pumpkin, and curried chickpeas, to mock meat stir-fry and BBQ skewers (made from tofu) which would probably help to soothe the meat cravings of a newly indoctrinated vegetarian. Other offerings include fresh juices and smoothies similar to the one I posted the other day, vegan baked goods, and delicious vegan pastries such as tofu cheesecake, carrot cake, and cassava pudding. Another option is Strictly Roots on 123rd and Adam Clayton Powell (6th), which has similar cuisine and a quieter atmosphere (I like their food, but nothing compares to the fare at the Juice Bar.) It is well worth the trip uptown if you live downtown... I would venture to say it is well worth a trip from almost anywhere!
For the first six years I was a vegetarian I lived first in a college dormitory and then in my first apartment as a single woman with several other women. The staples of my diet were Kraft macaroni and cheese, pizza, and bagels. I did eat vegetables, but often canned or microwaved. I had gone veggie for ethical reasons and wasn't all that concerned about the healthiness of the food I was eating, and my living situations were not conducive (I thought) to eating healthily. Additionally, my roommates ate far worse than I did, so by comparison it seemed like I was doing ok.
Changing these habits was catalyzed in part by my discovery that the Rastafarians, whose music and culture I had long admired, were strict vegans who ate a diet of whole, unrefined foods. Among their rules were: no meat, milk, or eggs, nothing from a can, and no white rice, pasta, flour, sugar, or salt (sea salt was acceptable.) This diet was called "Ital," a patois of "Vital," and was inspired both by certain biblical passages and the Rastafarians' general outlook on life, which included shunning modernized, industrial culture and connecting with the earth. After dining at two Ital restaurants in Harlem, I was totally hooked.
Only one Rastafarian cookbook exists, and I own it, but I find a lot of the recipes a little dicey. (Here it is if you're interested.) The measurements are often not totally successful, many dishes call for obscure vegetables which are almost impossible to find outside of the Caribbean, and many call for the small but atomic Scotch Bonnet pepper, a teeny shred of which renders most dishes so spicy it hurts to even smell them, which based on the food I've eaten in Rasta restaurants is not typical of the cuisine. (Perhaps in Jamaica it packs more of a punch.) The following is my version of an "Ital Stew," which I will admit bears little resemblance to the original recipe in the book, yet certainly meets the Ital criteria:
1 bunch collard greens (substitute for callaloo-- I've also used kale)
3 large carrots
3 large yams
3 parnsips
1 onion
2 cups lentils
Parsley, fresh or dried, to taste
Sea salt, garlic powder, and cayenne pepper to taste
Chop vegetables into large hunks, cover all with water in a large pot, bring to a boil, simmer until all is soft (about 45 min.) Eat with whole grain bread to render a complete protein.
This dish is a favorite around my house in the winter.
For a more authentic Rasta experience, I strongly recommend you check out Uptown Juice Bar on 125th Street near Park Ave. They have serve-yourself steamer trays of dozens of delectable foods, from collard greens, pumpkin, and curried chickpeas, to mock meat stir-fry and BBQ skewers (made from tofu) which would probably help to soothe the meat cravings of a newly indoctrinated vegetarian. Other offerings include fresh juices and smoothies similar to the one I posted the other day, vegan baked goods, and delicious vegan pastries such as tofu cheesecake, carrot cake, and cassava pudding. Another option is Strictly Roots on 123rd and Adam Clayton Powell (6th), which has similar cuisine and a quieter atmosphere (I like their food, but nothing compares to the fare at the Juice Bar.) It is well worth the trip uptown if you live downtown... I would venture to say it is well worth a trip from almost anywhere!
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