I got this recipe from a fellow dancer. It is a no-knead, no-rise bread without yeast. It literally took about 3 minutes to put together and was very tasty with some non-dairy butter spread, dipped in miso soup, and used to sop up barbecued black eyed peas!
Preheat oven to 400.
Combine:
3 cups whole wheat flour
4 tsp baking powder
2 tsp thyme (any dried herb can be substituted--I'm going to try with fresh herbs too)
1/4 tsp sea salt
Black pepper to taste
Add:
1 1/2 c water
1/4 c olive oil
Mix well, I kneaded lightly with damp hands as it was too thick for a spoon.
Put into loaf baking pan and bake for 40 min. Cool a bit before trying to remove from pan.
Monday, September 10, 2012
Thursday, September 6, 2012
Vegan Lasagna
I never like lasagna as a kid, and the ricotta cheese always upset my stomach. This recipe is a hybrid of several I found, and it is tres delicious and much lighter than its dairy equivalent.
Tofu Ricotta:
2 14 oz packages of firm tofu, drained and squeezed for excess water
3 tbsp nutritional yeast
Juice of 2 lemons
1 tbsp olive oil
1tsp sea salt
Combine the above ingredients in a food processor and blend til smooth.
Vegetable Tomato Sauce
4 cups of fresh tomatoes, chopped
2 tbsp olive oil
1 onion, chopped
1/2 cup of basil leaves, chopped
1/3 cup water
Sea salt to taste
Combine the above ingredients in a saucepan and cook over low heat about 15 min. Cool, transfer contents to the food processor and blend til smooth. Return to saucepan and add:
1 lb mushrooms, chopped
1 lb spinach, chopped
Simmer another 10 min over low heat.
Pasta
Bring a large pot of water to a boil with a dash of salt and add 12 strips of whole wheat lasagna. Simmer uncovered for 10 min.
Preheat the oven to 350.
Use a 13" x 9" baking pan. Your layering should go like this:
Sauce
3 strips Pasta
Cheese
3 strips Pasta
Sauce
3 strips Pasta
Cheese
3 strips Pasta
Sauce
Bake in the oven for 45 min and then let set for at least another 30 min before serving. Serves about 6, or 3 days of meals for 2. Goes great with a spinach salad!
Tofu Ricotta:
2 14 oz packages of firm tofu, drained and squeezed for excess water
3 tbsp nutritional yeast
Juice of 2 lemons
1 tbsp olive oil
1tsp sea salt
Combine the above ingredients in a food processor and blend til smooth.
Vegetable Tomato Sauce
4 cups of fresh tomatoes, chopped
2 tbsp olive oil
1 onion, chopped
1/2 cup of basil leaves, chopped
1/3 cup water
Sea salt to taste
Combine the above ingredients in a saucepan and cook over low heat about 15 min. Cool, transfer contents to the food processor and blend til smooth. Return to saucepan and add:
1 lb mushrooms, chopped
1 lb spinach, chopped
Simmer another 10 min over low heat.
Pasta
Bring a large pot of water to a boil with a dash of salt and add 12 strips of whole wheat lasagna. Simmer uncovered for 10 min.
Preheat the oven to 350.
Use a 13" x 9" baking pan. Your layering should go like this:
Sauce
3 strips Pasta
Cheese
3 strips Pasta
Sauce
3 strips Pasta
Cheese
3 strips Pasta
Sauce
Bake in the oven for 45 min and then let set for at least another 30 min before serving. Serves about 6, or 3 days of meals for 2. Goes great with a spinach salad!
Saturday, September 1, 2012
Vegan Sources of Calcium
Recently a friend of mine who is pregnant mentioned a dilemma she had: while not officially a vegan, she had never eaten much dairy as she felt it had a negative affect on her sinuses and digestion and she disliked the taste. However, she knew it was important to get adequate calcium during her pregnancy. With milk being one of the most common food allergies, she is far from the only person who has a conundrum of this sort. Other reasons to eschew milk products are the high fat and cholesterol levels in whole milk and cheese, the cruelty towards dairy cows in factory farms, the frequent use of hormones to induce milk production, and the fact that no other species consumes the milk of a different species. The dairy industry would have us believe that milk is the only viable source of calcium, but this simply is not true. If you consider many Eastern cultures which consume no dairy whatsoever, it becomes logical to imagine that it is possible to get plenty of calcium, even during pregnancy, without milk.
A cup of milk contains about 300 mg of calcium. Below is a list of other calcium-rich foods and their calcium amounts. When researching this, I found quite a stupendous amount of plant-based foods which have calcium, I stuck to those which have 100mg or more for this list.*
Green Veggies
Collard greens: 1 cup: 350 mg
Turnip greens: 1 cup: 250 mg
Kale: 1 cup: 180 mg
Okra: 1 cup: 170
Bok choy: 1 cup: 160 mg
Mustard greens: 1 cup: 150 mg
Nuts and Seeds
Tahini: 2 tbsp: 130 mg
Almonds: 1/4 cup: 90 mg
Beans and Legumes
Black-eyed peas: 1 cup: 210 mg
Tempeh: 1 cup: 215 mg**
Navy beans: 1 cup: 125 mg
Etc
Blackstrap molasses: 2 tbsp: 400 mg (wow!! this rich sweetener is also super high in iron!)
Various dried fruits such as figs and apricots also have some calcium
Additionally, all non-dairy milks such as almond, rice, hemp, and soy are fortified with calcium and Vitamin D to bring them to levels equal to or greater than that of milk. Calcium fortified cereals and orange juice also abound. I wanted to point out, however, that all of the aforementioned foods are whole foods with nothing added to them, so one need not rely on synthetic supplementation to get plenty of calcium daily.
* I searched and cross referenced multiple internet sources for this information and the amounts listed were consistent. Interestingly, when I came across a website which had USDA information on calcium, among the foods listed as sources of calcium were tacos, cheeseburgers, pizza, eggnog, and onion rings. Actually it is difficult to identify any actual foods in their list. I wish I were kidding. These are the SAME PEOPLE telling us we will crumble to the ground with paper bones if we don't drink milk. In any event, as with any source, please DO cross-check my information for your own edification!
** Among the info I found, many soy products including soybeans, tofu, and soymilk were listed as high sources of calcium. I included only tempeh in this list because of various controversies around soy products as related to reproductive health. Because tempeh is fermented it is supposed to be safer to eat. Obviously, it is not necessary to eat soy OR dairy in order to get adequate nutrition, but tempeh is protein-packed and yummy.
A cup of milk contains about 300 mg of calcium. Below is a list of other calcium-rich foods and their calcium amounts. When researching this, I found quite a stupendous amount of plant-based foods which have calcium, I stuck to those which have 100mg or more for this list.*
Green Veggies
Collard greens: 1 cup: 350 mg
Turnip greens: 1 cup: 250 mg
Kale: 1 cup: 180 mg
Okra: 1 cup: 170
Bok choy: 1 cup: 160 mg
Mustard greens: 1 cup: 150 mg
Nuts and Seeds
Tahini: 2 tbsp: 130 mg
Almonds: 1/4 cup: 90 mg
Beans and Legumes
Black-eyed peas: 1 cup: 210 mg
Tempeh: 1 cup: 215 mg**
Navy beans: 1 cup: 125 mg
Etc
Blackstrap molasses: 2 tbsp: 400 mg (wow!! this rich sweetener is also super high in iron!)
Various dried fruits such as figs and apricots also have some calcium
Additionally, all non-dairy milks such as almond, rice, hemp, and soy are fortified with calcium and Vitamin D to bring them to levels equal to or greater than that of milk. Calcium fortified cereals and orange juice also abound. I wanted to point out, however, that all of the aforementioned foods are whole foods with nothing added to them, so one need not rely on synthetic supplementation to get plenty of calcium daily.
* I searched and cross referenced multiple internet sources for this information and the amounts listed were consistent. Interestingly, when I came across a website which had USDA information on calcium, among the foods listed as sources of calcium were tacos, cheeseburgers, pizza, eggnog, and onion rings. Actually it is difficult to identify any actual foods in their list. I wish I were kidding. These are the SAME PEOPLE telling us we will crumble to the ground with paper bones if we don't drink milk. In any event, as with any source, please DO cross-check my information for your own edification!
** Among the info I found, many soy products including soybeans, tofu, and soymilk were listed as high sources of calcium. I included only tempeh in this list because of various controversies around soy products as related to reproductive health. Because tempeh is fermented it is supposed to be safer to eat. Obviously, it is not necessary to eat soy OR dairy in order to get adequate nutrition, but tempeh is protein-packed and yummy.
Wednesday, August 29, 2012
Vegan Cheesecake
Cheesecake is one of the things I missed a great deal when going vegan. This tofu-based alternative recipe is light, fluffy, creamy, easy to make, and not nearly as caloric.
Preheat oven to 375.
For the crust:
Crumble 1.5 cups Graham crackers (about 2 sleeves)
Pour directly into a 9" pie or cake dish
Add 3 tbsp veg oil and 3 tbsp water
Mix until a thick paste forms, roll into a ball in the center of the pan. Use your fingers to spread and press until pan is covered (covering the sides not essential.)
For the filling:
2 14 oz packages of medium firm tofu, drained
3 tbsp lemon juice
1 tbsp vanilla extract
1/2 tsp salt
1/2 c veg oil
1/2 c agave syrup
1/4 c sugar
Put the above ingredients in the food processor and blend til smooth. Pour into baking pan.
Bake for 45-50 minutes. It will appear slightly risen on the edges but not in the center. It will look fairly firm but is still going to be soft, so be careful.
Allow it to cool a few minutes and then optionally top with fresh fruit (strawberries with the bottoms dipped in agave are a good choice.) Chill in the fridge overnight. Serves about 6.
Preheat oven to 375.
For the crust:
Crumble 1.5 cups Graham crackers (about 2 sleeves)
Pour directly into a 9" pie or cake dish
Add 3 tbsp veg oil and 3 tbsp water
Mix until a thick paste forms, roll into a ball in the center of the pan. Use your fingers to spread and press until pan is covered (covering the sides not essential.)
For the filling:
2 14 oz packages of medium firm tofu, drained
3 tbsp lemon juice
1 tbsp vanilla extract
1/2 tsp salt
1/2 c veg oil
1/2 c agave syrup
1/4 c sugar
Put the above ingredients in the food processor and blend til smooth. Pour into baking pan.
Bake for 45-50 minutes. It will appear slightly risen on the edges but not in the center. It will look fairly firm but is still going to be soft, so be careful.
Allow it to cool a few minutes and then optionally top with fresh fruit (strawberries with the bottoms dipped in agave are a good choice.) Chill in the fridge overnight. Serves about 6.
Saturday, August 25, 2012
The World's Best Vegan Pancake Recipe
This is an adaptation of the Candle 79 recipe, which calls for white flour, a substance banned in my kitchen. My use of whole wheat did not detract from these pancakes awesome fluffiness. I also opted for a soy-free version.
Combine:
1.5 cups whole wheat flour
2 tbsp baking powder
1 tbsp raw sugar
1 tsp sea salt
1 tsp cinammon
1 tbsp Ener-G egg replacer (dry, not combined with water)
Mix well, then add:
1/4 cup Earth Balance spread, melted**
2 cups almond milk
1 tsp vanilla extract
Use a whisk to fold ingredients together until fully combined into a thick batter.
Spray a nonstick pan with cooking spray over medium heat. Wait a minute or two for pan to heat up, then ladle a nice healthy dollop of batter into the pan. You can do huge IHOP style pancakes or several smaller silver-dollar type. You will know it is time to flip when bubbles have formed and then popped around the edges: about 2-3 min per side.
Enjoy topped with maple or agave syrup and fresh fruits.
** I use the Soy Free variety of this excellent, chemical-free and hydrogynated oil-free brand. You could use any butter substitute but try to avoid those laden with chemicals. I melt mine in a little dish in the toaster oven.
Combine:
1.5 cups whole wheat flour
2 tbsp baking powder
1 tbsp raw sugar
1 tsp sea salt
1 tsp cinammon
1 tbsp Ener-G egg replacer (dry, not combined with water)
Mix well, then add:
1/4 cup Earth Balance spread, melted**
2 cups almond milk
1 tsp vanilla extract
Use a whisk to fold ingredients together until fully combined into a thick batter.
Spray a nonstick pan with cooking spray over medium heat. Wait a minute or two for pan to heat up, then ladle a nice healthy dollop of batter into the pan. You can do huge IHOP style pancakes or several smaller silver-dollar type. You will know it is time to flip when bubbles have formed and then popped around the edges: about 2-3 min per side.
Enjoy topped with maple or agave syrup and fresh fruits.
** I use the Soy Free variety of this excellent, chemical-free and hydrogynated oil-free brand. You could use any butter substitute but try to avoid those laden with chemicals. I melt mine in a little dish in the toaster oven.
Wednesday, August 15, 2012
Homemade Calamine Lotion
This is, as usual, a hybrid of info from several sources, and I don't vouch for it being a panacea, but it is very similar to commercial calamine lotion, which certainly comes in handy after a camping trip ridden with mosquitoes, as I unfortunately just experienced.
Take 1 tbsp unscented kitty litter and grind to a powder in the food processor or coffee grinder. Add 1 tbsp baking soda, 1 tsp sea salt, and 1 tsp zinc oxide. Add water until it forms a paste. Add a few drops of peppermint and eucalyptus oil (perhaps like, 1 drop of each. I went with a liberal sprinkle and currently feel a little more tingly than I'm comfortable with.) Apply to affected skin.
The one active ingredient that commercial calamine lotion has that this doesn't is iron oxide, which is usually only 5% to 95% zinc oxide, and which I omitted because I don't think it's possible to buy or make it. The zinc oxide is the main ingredient, as it soothes, dries, and heals damaged skin. The kitty litter is made of bentonite clay, which absorbs impurities in the skin, and the salt and baking soda reduce itching. I'm not sure what the essential oils are doing besides setting me on fire, but calamine usually does give you that hot-cold sting, so perhaps it's serving some purpose. At the very least, it's a sensation which distracts from the itching!
The resulting goop will be grey rather than pink.
Take 1 tbsp unscented kitty litter and grind to a powder in the food processor or coffee grinder. Add 1 tbsp baking soda, 1 tsp sea salt, and 1 tsp zinc oxide. Add water until it forms a paste. Add a few drops of peppermint and eucalyptus oil (perhaps like, 1 drop of each. I went with a liberal sprinkle and currently feel a little more tingly than I'm comfortable with.) Apply to affected skin.
The one active ingredient that commercial calamine lotion has that this doesn't is iron oxide, which is usually only 5% to 95% zinc oxide, and which I omitted because I don't think it's possible to buy or make it. The zinc oxide is the main ingredient, as it soothes, dries, and heals damaged skin. The kitty litter is made of bentonite clay, which absorbs impurities in the skin, and the salt and baking soda reduce itching. I'm not sure what the essential oils are doing besides setting me on fire, but calamine usually does give you that hot-cold sting, so perhaps it's serving some purpose. At the very least, it's a sensation which distracts from the itching!
The resulting goop will be grey rather than pink.
Wednesday, August 1, 2012
Raw Vegan Lasagna
This "lasagna," another recipe adapted from the Candle 79 Cookbook, does not require pasta-- or cooking! It does require a food processor, and nutritional yeast, which creates a cheese flavor and also is a massive powerhouse of B vitamins. Also, all of the vegetables are currently in season and came from the farmer's market!
The Parts:
Cashew Cheese
Soak 3 cups of raw cashews in water for 6-8 hours. Rinse and drain.
Add:
2 tbsp nutritional yeast
1 tbsp lemon juice
1 tbsp olive oil
2 tbsp water
Process in food processor until smooth (it will take a while.)
Add:
6 basil leaves and a tbsp parsley, chopped fine, mix well
Tomato Sauce
2 large tomatoes
1/4 onion
1 tbsp olive oil
1 basil leaf
Salt and pepper
Cut the veggies into large chunks and pulse 3-4 times in the food processor
Pesto
1 cup basil leaves
1 cup fresh parsley
1 clove garlic, sliced
1 tsp lemon juice
2 tbsp nutritional yeast
2 tbsp olive oil
Salt and pepper
1 cup pine nuts**
Place all in food processor and puree.
** I couldn't find pine nuts in my neighborhood so I used a melange of raw sunflower seeds and raw pumpkin seeds, about a half cup total, and it didn't seem to detract in the slightest.
Raw Vegetables
2-3 big tomatoes, sliced
2-3 zucchini or yellow squash, halved and sliced very thin length-wise
1/2 onion, chopped, and soaked in a tbsp of olive oil and a juice of half a lemon, with a dash of salt and pepper
(The original recipe calls also for sliced mushrooms but I had none so I skipped it.)
The process:
Create a tower:
Spoon of tomato sauce
3 slices squash
Dollop (heaping tbsp) of cashew cheese
Slice of tomato
Spoon of onion
Repeat once.
Top with another spoon of tomato sauce and a healthy dollop of pesto.
One squash and one large tomato makes about 2 "lasagne" servings. I had enough "cheese" and pesto for 4 servings total. The towers will be probably be a little messy and precarious.
This seems complicated but in actuality it took maybe 25 min because basically all of the "cooking" consists of using the food processor. It was even yummier the next day.
The Parts:
Cashew Cheese
Soak 3 cups of raw cashews in water for 6-8 hours. Rinse and drain.
Add:
2 tbsp nutritional yeast
1 tbsp lemon juice
1 tbsp olive oil
2 tbsp water
Process in food processor until smooth (it will take a while.)
Add:
6 basil leaves and a tbsp parsley, chopped fine, mix well
Tomato Sauce
2 large tomatoes
1/4 onion
1 tbsp olive oil
1 basil leaf
Salt and pepper
Cut the veggies into large chunks and pulse 3-4 times in the food processor
Pesto
1 cup basil leaves
1 cup fresh parsley
1 clove garlic, sliced
1 tsp lemon juice
2 tbsp nutritional yeast
2 tbsp olive oil
Salt and pepper
1 cup pine nuts**
Place all in food processor and puree.
** I couldn't find pine nuts in my neighborhood so I used a melange of raw sunflower seeds and raw pumpkin seeds, about a half cup total, and it didn't seem to detract in the slightest.
Raw Vegetables
2-3 big tomatoes, sliced
2-3 zucchini or yellow squash, halved and sliced very thin length-wise
1/2 onion, chopped, and soaked in a tbsp of olive oil and a juice of half a lemon, with a dash of salt and pepper
(The original recipe calls also for sliced mushrooms but I had none so I skipped it.)
The process:
Create a tower:
Spoon of tomato sauce
3 slices squash
Dollop (heaping tbsp) of cashew cheese
Slice of tomato
Spoon of onion
Repeat once.
Top with another spoon of tomato sauce and a healthy dollop of pesto.
One squash and one large tomato makes about 2 "lasagne" servings. I had enough "cheese" and pesto for 4 servings total. The towers will be probably be a little messy and precarious.
This seems complicated but in actuality it took maybe 25 min because basically all of the "cooking" consists of using the food processor. It was even yummier the next day.
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