Everyday Vegan Diet Tips

Well, it's "that time of the month" again. My monthly friend is paying me a visit. Oy! What does this mean for our household? It means I need something ooey and gooey. I'm talking food here (get your mind out of the gutter). And what's more ooey and gooey and rich-tasting than melted cheese?!?

Of course, if you're anything like me, you're not superbly happy with the vegan cheeses on the market today. Those that taste the most similar to what we're used to usually contain casein (a milk protein which many vegans try to avoid), and those that DON'T contain casein just seem to be missing that certain quality that really fulfills the rich taste I crave.

So what's the solution?

MAKE YOUR OWN CHEESE SAUCE, which gives you the mouth feel of melted cheese, which is what you're probably after when all is said and done, right?

Joanne Stepaniak has done just an absolutely DIVINE job of teaching us how to do this with her fantastic Uncheese Cookbooks. I've owned the original The Uncheese Cookbook since it was first published back in 1994. You can tell it's one of my all-time favorite cookbooks because it's full of stains and drips, and the pages are tattered and falling apart.

So I recently decided to bite the bullet and buy a new one. But lo and behold, the first edition is no longer available (at least on Amazon.com), so I purchased her latest edition called The Ultimate Uncheese Cookbook (the 10th anniversary Edition). This newest edition includes some of the same recipes as the old book, but MANY are brand new. And some recipes from the old book are NOT included in the new version. Here's what the newest edition looks like, and you can check it out here:

Okay, I'm babbling.

So, because of my need for a dinner that's rich and creamy, I decided to go with lasagna. Now, normally I'd make a vegan mozzarella cheese sauce for my lasagna. But since I was going to go with a Spinach Lasagna, I opted for Joanne's delicious Mornay Sauce because it has just the teensiest bit of tang due to a dollop of Dijon mustard, which I felt would match well with the spinach.

How easy is it to make a cheese sauce you and your family will SWOON for?

I started by blending the ingredients in my VitaMix (any blender will do). Most of Joanne's cheese recipes require a blender -- and that's pretty much it! (Well, except the "thickening" part which is usually done on the stovetop.) Unlike many vegan cheeses and cheese sauces, this particular sauce is a favorite of mine because it's made with cashews instead of tofu. Cashews are a nut filled with the important healthy fats that we need. (You can read more about this topic on my website in a 3-part article entitled: Vegan Fats of Life.)

Anyway, back to the cheese! After blending until smooth, I poured the Vegan Mornay Sauce in a medium saucepan.

The sauce will begin to bubble and thicken. Be sure to whisk constantly.

It's ready when it has thickened to your liking.

You can then use this delicious, thick sauce in any recipe that calls for melted cheese. My lasagnas have always been just lushious thanks to homemade vegan cheeses just like this one. And this time, my Spinach Lasagna was no exception. The result? Well, you can see it here. But in the words of my husband Jeff: "Oh My God, this is SO good. The flavors match perfectly."

Aaaaahhh, some of the sweetest words a cook can hear. ;o))

Enjoy!

Vegan Mornay Sauce

"A rich, versatile, lightly cheesy white sauce that is amazingly easy to prepare."

3 cups water
1/2 cup raw cashew pieces
1/3 cup nutritional yeast flakes
1/4 cup lemon juice
4 Tablespoons arrowroot or cornstarch
2 teaspoons onion granules
2 teaspoons garlic granules
1 teaspoon salt

2 teaspoons Vegetarian Worcestershire Sauce
1 teaspoon Dijon mustard
dash of fresly grated nutmeg, or ground nutmeg

Process the first eight ingredients in a blender until smooth and creamy. Pour into a medium saucepan, and bring to a boil, stirring constantly. Reduce the heat to low, and cook until thick and smooth, stirring constantly. Remove from the heat and stir in the remaining ingredients. Serve immediately.

Yield:
"3 1/2 cups"

June 9, 2007 19:39 - Tasty Broccoli Sauce

Broccoli is one of those fabulous vegetables that happen to go with many different dishes, from Asian to Italian, salads to soups. I usually just steam it and eat it "as-is" for the utmost in healthy, and because I just love the taste of broccoli in all its natural beauty. But every once in a while I like to make a special little sauce that is SO simple and has just the best flavor. I'm sure you're going to love it too. This sauce can be used on any veggie you like, so be sure to play around with it.

The sauce has only 3 ingredients, which is why it's so quick and simple to whip up. So let's chat about these ingredients for a moment...

Bragg Liquid Aminos: I tend to use this quite a bit in my cooking. It's a fantastic substitute for soy sauce (which is usually loaded with sodium and MSG), so it's a kinder, gentler seasoning made from soybeans. Braggs contains a fantastic amino acid profile which makes it good for you. You can also use Tamari in this recipe.

Nutritional Yeast: LOVE this stuff. I use it in just about every single thing I create in the kitchen because I dig the slightly cheesy flavor it imparts. Nutritional Yeast is LOADED with B vitamins, especially Vitamin B12 which is one vitamin that's nearly impossible for us Vegans to get from a natural food source. Red Star is the nutritional yeast to be on the lookout for. When my natural foods store runs out, I purchase it online. (You can read about Nutritional Yeast and why it's so darn good for you here.) To order, simply click on the "Order Nutritional Yeast" button, or click here to order.

Earth Balance (or Smart Balance):This is a buttery spread that has been rocking my world for a few years now. Before this, vegans were relegated to using "vegan margarine" (which in my professional opinion is not a very good thing to put into your body). What makes this spread special is that it's a HEALTHY FAT, and it's NON-HYDROGENATED which means it doesn't wreak all sorts of havoc when it enters your body. In fact, you can read all about healthy and unhealthy vegan fats by reading a 3-part article I've written entitled Vegan Fats of Life.

So now you have a bit of a background on these 3 ingredients. And the directions are so easy you'll be tickled pink:

Simply melt some Earth Balance (or Smart Balance) in a small saucepan. Whisk in a few squirts of Braggs and some nutritional yeast. And voila! Your sauce is ready. Place your cooked veggies in a large bowl, pour a little sauce over the top, and toss. Remember, you can ALWAYS add more, but it's impossible to take it away, so add the sauce slowly.

How much to use of each ingredient? That's up to you and depends on the quantity of veggies that you're using. Experiment, and you'll begin to very quickly figure out how much you'll need each time you prepare it.

That's all for now. Enjoy!

Today's spotlight was on Broccoli. By using the information found within the pages of the Vegan Coach website, you too can create quick and easy vegan meals without recipes! Ideas for flavorings in this meal were inspired by the "Vegan Flavor Matches" -- they make cooking a breeze!

June 11, 2007 16:32 - Small Kitchen Cooking Tip

So, you're in the middle of preparing dinner in your small kitchen, and your countertops are completely covered from end to end with pots, pans, bowls, a blender, food processor -- you know, the way all kitchens seem to look when you're in the thick of it. Suddenly, you have to chop an onion. But there's no counterspace left on which to place your cutting board.

So what do you do?

Simply pull out one of your kitchen drawers and put the cutting board right on top where it will sit securely. Of course, this is not something you should do on a daily basis if you can avoid it because the drawers are lower than the countertops and makes chopping a LITTLE challenging. But I wanted to share this little tip because it works in a pinch.

You can also use this cutting board/drawer combo as extra counter space anytime you need it.

Happy cooking!

June 12, 2007 10:20 - Vegan Baby Death Not Due To Vegan Diet

"Well-planned vegan and vegetarian diets not only provide all the nutrients necessary to support growth, they also promote good health in childhood and start disease prevention early."

I'm about to run off to begin a very busy day, but wanted to share this newsclip which I picked up from ajc.com regarding the vegan parents of the child who starved to death. I think it's extremely important that news like this, which highlights that it was not the vegan diet that was the problem in this case, is in circulation. Three cheers for Amy Joy Lanou!

A Healthy Vegan Diet No Crime
Child starvation case likely raised doubts

By AMY JOY LANOU
Published on: 06/11/07

It was a horrific crime. Last month in Atlanta, two parents were convicted of intentionally starving their six-week-old child to death. As part of their defense, the parents of Crown Shakur claimed that they are vegan, meaning that they do not consume meat, dairy, or other animal products. Their conviction has brought international attention to vegan childrearing.

As a nutritionist who testified as an expert witness for the prosecution in this trial, I want to clear up some disturbing misunderstandings about this case. Vegan diets are not only safe for babies; they're healthier than ones based on animal products.

Crown was not killed by a vegan diet. As the autopsy report stated, Crown died of complications of starvation. His parents fed him the wrong food for an infant -- soymilk and apple juice. But the real problem was that he was not given enough food of any sort.

The other reason Crown died was that his parents did not seek medical care or even advice from a relative when it was clearly warranted. Parents have a legal and moral responsibility to protect their children and keep them well-fed. And doctors and nutritionists agree that the best food for infants is mother's breast milk. The only viable alternative for the first six months of life is infant formula. Many nutrition experts recommend soy-based formulas. Interestingly, the breast milk of vegan mothers has been shown to contain significantly lower levels of environmental contaminants, such as pesticides, dioxins, and bovine growth hormone, than the breast milk of meat-eating mothers.

First weaning foods, which should generally be introduced around six months of life, are nearly always foods from plant sources -- mashed cooked vegetables, mashed fruit, or rice-cereal thinned with breast milk or formula if need be.

A few months later, more protein-dense foods can be offered. Good choices include mashed beans, lentils and peas. According to the American Academy of Pediatrics, cow's milk is not recommended at all during the first year or so of life. Its consumption increases the risk of diabetes.

According to the American Dietetics Association, there is no need to introduce any meats, eggs, or dairy products into an infant, toddler, or child's diet. Well-planned vegan and vegetarian diets not only provide all the nutrients necessary to support growth, they also promote good health in childhood and start disease prevention early.

That all sounds pretty darn responsible to me.

-- Amy Joy Lanou is a senior nutrition scientist for the Physicians Committee for Responsible Medicine and an assistant professor of health and wellness at the University of North Carolina-Asheville.

June 14, 2007 12:06 - Why A Vegetarian Diet Can Help The Environment

Al Gore's work with An Inconvenient Truth has been outstanding. I realize so very, very many people have been working behind the scenes to try to get the same exact information out (!), but the use of his celebrity-ness has really helped to begin the process of putting this very important issue (global warming) in the forefront.

Most of us vegetarians and vegans already know the huge impact our dietary choices have on the environment -- in fact, it's one of the many reasons we "go veg" in the first place. But most people simply don't realize there's a connection -- and why should they? It's certainly not taught to in school! And advertisers don't make it any easier to discover this truth.

That's why I was really pleased to find the following on Gore's website ClimateCrisis.net...

Eat less meat
Methane is the second most significant greenhouse gas and cows are one of the greatest methane emitters. Their grassy diet and multiple stomachs cause them to produce methane, which they exhale with every breath.

Eliminating meat from one's diet also helps to conserve water (do you have any idea how much water goes into the production of just ONE hamburger!?! Oy!). PLUS the land that's used to grow crops for the animal feed can instead be converted to growing food for HUMANS! (HELL-O!??!!?!?!)

But there's even more we can do to help the environment, including buying locally grown produce and doing our best to purchase organics whenever possible.

Going veg doesn't have to be difficult or overwhelming. Learn how to prepare healthy veg food quickly and easily -- without recipes! It's simple and fun.

Visit my site to learn how at http://www.vegancoach.com/vegan-cooking.html.

June 15, 2007 11:12 - The BEST Vegan Cookbooks

Whether you've been vegan for a while, or are veg-curious, it's always fun to discover a vegan cookbook you've never known about. So I've compiled a list of some of my all-time favorite vegan cookbooks, including my favorite raw vegan cookbooks.

In my life as a vegan so far (since 1994!) I've tested a LOT of recipes. Some have royally sucked (OMG!) and were marked in my book with a sad face or a big "YUCK!". Some have been fantastic, giving me the confidence I needed to keep exploring the world of vegan.

Eventually you get to the point where you want to stop relying on recipes and just begin to create on your own. But until that time, you need to learn everything from the basics to the brilliant. And that's where my picks for the BEST vegan cookbooks come into play.

I hope you enjoy this little trip down memory lane, with my recommendations for cookbooks I think you'll really enjoy.

Visit my website at http://www.vegancoach.com/best-vegan-books.html.

Happy Cooking!

June 16, 2007 20:01 - Vegan Strawberry Shortcake

Strawberries are in season and summer is here. And what better way to celebrate than to whip up a batch of Vegan Strawberry Shortcake. This is a labor of love because you have to actually make the shortcakes by hand versus purchasing store-bought shortcakes. (Those little dessert cups you see lining your grocery stores shelves? They usually contain eggs, or some strange additives and preservatives that I want no part of.)

The following recipe is a hybrid. Over the years I've tried a few different recipes and mixed the best of all of them together to create this delectable treat.

When making the Vegan Whipped Cream it's strange to begin with a base of flour and non-dairy milk, but that's exactly what you do. This photo shows what this whipped cream base looks like before you add the other ingredients. I always make the topping first so it has PLENTY of time to cool -- it MUST be totally cool in order for this to work.

This whipped cream is NOT the light and airy fluffy type of whipped topping you might find in a can. It's more thick and creamy like the old-fashioned kind of whipped cream. It's delectably sweet and VERY satisfying!

Next I slice the strawberries and let them sit for the 20-30 minutes with the sweetener on top -- I use Sucanat, but you can use your favorite granulated sweetener.

Then comes the shortcakes themselves. They cook for 10-12 minutes and then sit on a wire rack to cool.

Next, I finish up the whipped topping.

And now you're ready to assemble your Vegan Strawberry Shortcake. What fun! And oh so pretty! Yum.

So now that you have a good idea of the order of things, let's move onto the recipes!

The following recipes create 6 Strawberry Shortcakes.

The BEST Vegan Whipped Cream
1/4 cup unbleached white flour
3/4 cup non-dairy milk
1 1/4 cups powdered sugar
3/4 cup non-dairy butter (I like Earth Balance or Smart Balance)
1/2 teaspoon vanilla
1/2 teaspoon almond extract

1. In a small sauce pan, combine the flour and milk and cook over medium-low heat, stirring constantly, until VERY thick. Remove from heat and chill completely.

2. In a large mixing bowl, beat together the powdered sugar and margarine until smooth. Add the extracts and beat until combined. Begin adding the cooled flour/soy milk paste 2 Tbsp. at a time and beating thoroughly after each addition until the mixture is completely smooth and the paste is incorporated.

3. Sometimes a hot kitchen or the action of the blender will cause your whipped cream to be VERY runny. Just pop it into the fridge for a bit and let it firm up to your desired consistency. Also, if you don't finish all the shortcakes in your first sitting (highly unlikely!!), refrigerate the whipped cream. This action will firm it up. Simply let it sit out for 10-20 minutes and stir again before using.

Strawberry Filling
4 cups sliced strawberries (about 2 pints)
2 Tablespoons granulated unrefined sugar (I like Sucanat)
1 to 2 Tablespoons Grand Marnier or orange juice (optional)

1. Place 2 cups sliced strawberries in a bowl. Sprinkle with sugar and crush lightly with fork. Stir in remaining berries along with Grand Marnier or orange juice, if using.

2. Set aside for 20-30 minutes. Refrigerate unused strawberry filling.

Vegan Shortcakes
1/3 cup non-dairy milk (I like Plain Oat Milk)
1 teaspoon lemon juice or cider vinegar
3/4 cup whole wheat pastry flour
3/4 cup unbleached all-purpose flour
3 Tablespoons granulaed unrefined sugar (I like Sucanat), plus 1 teaspoon to sprinkle on dough
1 1/2 teaspoons aluminum-free baking powder
1/4 teaspoon baking soda
1/2 teaspoon salt
1/4 teaspoon freshly grated nutmeg
1/3 cup non-dairy butter (I like Earth Balance or Smart Balance)
1 teaspoon vanilla extract

1. Set rack in middle of oven and preheat oven to 425 degrees. Line baking sheet with parchment paper and set aside.

2. Combine milk and lemon juice or vinegar in measuring cup. Set aside for at least 5 minutes to curdle.

3. Combine flours, 3 Tablespoons sugar, baking powder, baking soda, salt, and nutmeg in large bowl. Stir well with wire whisk to aerate and combine.

4. Use small spoon to drop tiny bits of butter evenly over flour mixture. With pastry blender or fork, work in butter until mixture resembles coarse crumbs.

5. Add vanilla to milk mixture and drizzle over dry ingredients. Stir with fork just until mixture forms soft dough. (Do not overwork dough.) Personally, I just pick it all up and work it together with my hands.

6. Divide dough into 6 equal portions and place on prepared baking sheet. Shape into round blobs approximately 1" thick. Sprinkle the tops with 1 teaspoon sugar.

7. Bake until tops have hint of color and bottoms are lightly browned, 10-12 minutes (watch so they don't burn). Transfer shortcakes to wire rack to cool.

As I said, homemade Vegan Strawberry Shortcake is a labor of love. And you can certainly TASTE THE LOVE with one bite of these delectable morsels.

Happy cooking!

June 19, 2007 08:06 - Vegan Parmesan

For years I purchased what I thought was vegan parmesan only to discover it contained casein, a milk protein. Nowadays, you can purchase casein-free vegan parmesan (yay!). But it's super easy to make, is WAY less expensive than store-bought vegan parmesan and tastes fabulous. Not to mention it's PACKED with protein and Vitamin B-12 (thanks to Red Star nutritional yeast).

This vegan parmesan is made with almonds, and is a delightful mix of nutty and cheesy. It's so simple to make, and is completely addicting.

And with just 3 ingredients, your vegan parmesan will be ready in minutes.

You will need a strong blender (like a VitaMix) or a coffee or nut grinder, something that has STRONG grinding power.

INGREDIENT 1:

Measure out any amount of organic almonds (I like to use 1 cup at a time)

INGREDIENT 2:

Measure out double the amount of Red Star nutritional yeast (in this case 2 cups)

INGREDIENT 3:
Salt, to taste.

Now, don't blink -- you just might miss the steps. Yes, it's THAT easy!

INSTRUCTIONS: If using a coffee grinder, grind the almonds until powdered. Place powdered almonds in a blender and mix with the nutritional yeast and salt.

If using a VitaMix or other STRONG blender, dump all ingredients into the blender and blend on high until powdered.

Voila! Instant vegan parmesan. Totally lushious, completely healthy and casein free!

Here I sprinkled it on my Vegan Parmesan Pasta.

Here I whipped up a little appetizer made with spelt tortillas, hummus, and parmesan -- baked to perfection.

Use it on ANYTHING, from salads to soups to your favorite Italian dishes and more.

Happy cooking!

June 20, 2007 13:38 - Vegan Pesto Grilled Vegetables

Summertime means grilling season is here! And what better way to celebrate the season than to make up a delectable batch of Vegan Pesto Grilled Vegetables. Whether you have a little Hitachi grill, a big ol' gas grill, or something in between, your pesto grilled veggies are sure to please. They're quick, easy, and have a yummy taste all their own.

Not to mention, Vegan Pesto is good for you! You receive some healthy fats in the form of pine nuts and extra-virgin olive oil, Vitamin B12 from the nutritional yeast (be sure to use nutritional yeast that contains B12, like Red Star), vitamin K, iron and calcium from the fresh basil, not to mention all the NUMEROUS health benefits which garlic provides. And best of all? ZERO CHOLESTEROL.

So let's get started...

Begin by mixing up a batch of Vegan Pesto. It's very simple to make, and will take you no more than 5 minutes (if that!).

In a food processor or blender toss:

- pine nuts
- an equal amount of nutritional yeast
- an equal amount of extra-virgin olive oil
- an equal amount of water
- basil, to taste
- 2-5 garlic cloves (depending on how spicy you'd like it to be)
- salt and pepper

Here's my recipe, if it helps you to understand the amounts. Tweak the ingredients until you find the flavor you desire:

SASSY'S VEGAN PESTO
Serves 2

1/3 cup pine nuts
1/3 cup olive oil
1/3 cup water
2 cloves garlic
1/3 cup nutritional yeast
1 bunch basil
salt and pepper, to taste

So now that you're armed with your Vegan Pesto, let's make a fantastic vegan dinner...

Slice your favorite veggies. Most veggies can just be sliced into rounds (eggplant, tomatoes, onions). Some veggies may require you to slice them "the long way" such as zucchini which you can see pictured. Slather ONE SIDE with the vegan pesto.

Lay the veggies PESTO SIDE DOWN on a hot grill like my beautiful hubby Jeff has done here (Hi Sweetness!).

We have a gas grill, and have discovered it's best to heat the grill on HIGH, and then turn it to the lowest setting when it's time to grill the veggies. Jeff tends to place the more delicate veggies (like tomatoes) on the top rack, and everything else on the bottom. If you don't have racks, then simply place the tomatoes and other delicate veggies over the coolest part of the grill.

At some point after you've placed the veggies on the grill, baste the tops with the Vegan Pesto.

When the veggies are browned to your liking, carefully flip them. We've discovered 5 minutes on the first side is about right, depending on the thickness of your slices. The 2nd side should take anywhere from 3-5 minutes, once again depending on the thickness of your slices.

Be sure to check the veggies for the desired tenderness too, as this really makes a difference with the flavor. Beware of overcooking or your veggies will be MUSH.

To round out your meal, add your favorite grain, and a slice of whole grain bread (or garlic bread). We like to keep a steady supply of our favorite rice mixture ready to go -- dinner is a snap to make when you can just pull the ingredients out of the fridge to heat and eat! (Visit my Brown Rice page in the Vegan Cooking section to learn how to make perfect brown rice.)

So there you have it. A simple, yummy, and pretty little Vegan Pesto Grilled Vegetable dinner.

Happy Grilling!

June 23, 2007 20:45 - Raw Vegan Sprouted Buckwheat Salad

Tonight was "RAW" night at my place. Although I always like to have one raw item per day (at least), occasionally I'll give my stovetop a break and create a delectable and fresh raw meal from scratch. And one of the items on the menu? Raw Vegan Sprouted Buckwheat Salad.

I discovered sprouted buckwheat quite by accident one day. I was planning on making some raw pizza crusts that required sprouted wheat or kamut. All I had on hand was buckwheat, so I tried sprouting it. I'm so happy I did! Sprouted buckwheat has a delectable mild taste and a nice light crunch. And my pizza crusts turned out magnificent! I've used sprouted buckwheat in them ever since. ;O)

Anyway, back to the Raw Vegan Sprouted Buckwheat Salad.

Sprouts are actually quite filling, so a little goes a long way. I recommend starting with about 1 cup of sprouted buckwheat -- you can always add more.

I had some bok choy on hand, so I chopped one large stalk into small pieces, using 1/2 the green part, and added it to a bowl of sprouts. Lucky for me, I had a pretty avocado sitting on my counter that had JUST reached its perfect ripeness. So I used 1/2 avocado, and cut the inside into small squares and added to the salad.

For a dressing I simply poured, right atop the salad, a little "EVOO -- that's Extra-Virgin Olive Oil" (just a little joke for my friends who are driven crazy when Rachel Ray repeats herself like that! - tee-hee), some lemon juice, salt, pepper, basil and nutritional yeast. Toss. That's it! Do try to keep things simple when flavoring your sprouts -- you always want the special sprout flavor to have its place in the spotlight.

It simply doesn't get much more fresh or deliciously simple than that.

Today's spotlight was on Sprouted Buckwheat. By using the information found within the pages of the Vegan Coach website, you too can create quick and easy vegan meals without recipes! Ideas for flavorings in this dish was inspired by the "Vegan Flavor Matches" -- they make cooking a breeze!

June 28, 2007 09:44 - Vegan Smoky Black Bean and Rice Roll Ups

Every Sunday hubby Jeff and I enjoy a relaxing brunch while listening to Prairie Home Companion on the radio. It's two hours of luxury that we allow ourselves after working hard during the week. So Sunday brunch is the time for us to move away from our fruit-for-breakfast mantra and enjoy a made-from-scratch slightly sinful breakfast.

Last Sunday we had what I'm calling Vegan Smoky Black Bean and Rice Roll Ups -- a filling made with black beans, rice and other yummy foods and flavors, rolled into a spelt tortilla, topped with a homemade vegan smoky mozzarella cheese sauce, and popped under the broiler for a few minutes. Pure, yummy, smoky perfection.

The beans and rice add bulk and nutrition to the meal, including protein and healthy carbs -- plus they're very satisfying and fill you up nicely without your body craving more food (as happens if your meal doesn't contain the nutrients your body needs, which is a huge reason for overeating).

What you add to your rice and beans is completely up to you. Since I was using black beans, I let the "Vegan Flavor Matches" from the Black Beans page on the VeganCoach.com website be my guide.

1. I began by heating a large pan with a dab of Extra-Virgin Olive Oil, added some chopped onions, garlic, tomatoes, herbs and spices, and for a little zip I added some chopped pepporncinis just because I love the flavor these pickled, slightly spicy peppers add. I also added a little dab of Liquid Smoke to pull the flavors of the sauce into the filling.

Next I dropped in the pre-cooked black beans and rice -- you DO have beans and rice on hand at all times, don't you? It's hands-down the easiest way to get a healthy meal together in minutes -- and heated through. I added water, when necessary, to keep the filling from drying out while heating. Depending on how juicy your tomatoes are, you may or may not need to add water.

2. While all this was heating, I whipped up a sauce that I could pour over the lot of it when it was ready. This sauce takes mere minutes to make and is deliciously smoky and creamy. And the best thing of all? It's good for you, with the protein from the tahini and oats, and the B12 from the nutritional yeast. You just can't go wrong with this yummy sauce.

Sassy's Smoky Mozzarella Sauce

1/2 cup Red Star nutritional yeast
1/3 cup quick-cooking rolled oats
1/4 cup tahini
3 to 4 Tablespoons fresh lemon juice
1 Tablespoon onion granules
1 teaspoon sea salt
Water, to taste
Liquid Smoke (or other smoky flavoring of your choice), to taste

Process all the ingredients in a blender for several minutes until very smooth. If you're using a VitaMix blender, run it on high until the sauce warms up. If you don't have a VitaMix, pour the sauce into a small saucepan and heat gently until warmed.

3. Next, I placed the filling down the center of each tortilla (I like spelt), added some chopped fresh avocados (another great food to have on hand to add healthy fats to your diet), rolled up tightly, and popped under the broiler for a few minutes until the tops were browned and crispy.

4. Lastly, I poured the sauce over the top, and promptly devoured!

Happy Cooking!

Today's spotlight was on Black Beans. By using the information found within the pages of the Vegan Coach website, you too can create quick and easy vegan meals without recipes! Ideas for flavorings in this meal were inspired by the "Vegan Flavor Matches" -- they make cooking a breeze!

June 29, 2007 21:20 - Vegan Sauteed Swiss Chard and Black Beans

When I opened my refrigerator tonight and poked my head inside, what was staring back at me? A jar of black beans hubby Jeff had whipped up 2 days ago, and some Swiss chard, washed and ready to use. The lightbulb went off as I pictured the Vegan Sauteed Swiss Chard and Black Beans dish I would make. And it was with glee I removed these items from the fridge knowing dinner would be ready in mere minutes.

It just doesn't get much more nutritious than beans and greens. The idea is extremely simple -- just choose a dark leafy green and mix with your favorite bean (like black beans, kidney beans or pinto beans). Now, to the uninitiated, beans and greens may sound positively boring. However, it can be a most delectable meal -- it's all in the flavorings you toss into the mix. So let's take a little trip down memory lane to discover how I threw this meal together in record time.

(Note: Although using canned beans is convenient, whenever possible whip up a batch of beans from scratch. Not only will you taste the difference, but it's much more economical! If you've never made beans before, it's most likely far easier than you might think. Visit Vegan Coach's How To Cook Beans From Scratch page.)

Now, back to dinner...

First, decide on a cooking technique. I chose to make sauteed Swiss chard because the chard nearly melts in your mouth, and I really wanted the flavor that sauteeing in a tiny bit of Extra-Virgin Olive Oil imparts.

Now, remember when I said the secret is in the flavorings you toss into the mix? VeganCoach.com makes it easy for you by providing "Vegan Flavor Matches", which help you to know which flavors match perfectly not only with the food you're making, but your taste buds as well.

Let's take a look at Swiss Chard's "Vegan Flavor Matches", lifted directly from the VeganCoach.com website:

Vegan Flavor Matches
Bragg Liquid Aminos, or Tamari
Chiles
Garlic
Lemon
Nutritional Yeast
Peppers, especially hot
Saffron
Tarragon
Tomatoes
Vinegar

So how do these flavor matches work? The flavors listed are those that match perfectly with Swiss chard. Any ONE of these ingredients will taste great. But why stop at one? You can add as many of your favorite flavors as you'd like.

Here's how I made my Vegan Sauteed Swiss Chard and Black Beans tonight.

I added a teensy bit of Extra-Virgin Olive Oil to a large pan. When that was heated nicely I added a little chopped garlic and sauteed just a couple minutes to bring out the flavor of the garlic.

Next, I added coarsely chopped Swiss chard and a little water and covered the pan. When the chard was JUST wilted, I added some black beans.

Now came the fun part as I started adding my favorite ingredients, with the "Vegan Flavor Matches" to guide me. And the ingredients you'll add are as simple as what you have on hand! I added some Bragg's, chipotle chiles, nutritional yeast, grape tomatoes, a little lemon juice and just a dash of balsamic vinegar. A little salt and pepper at the end and it was flavored to perfection.

Vegan Sauteed Swiss Chard and Black Beans
Deliciously moist, super healthy, and soul satisfying. YUM.

Happy cooking!

Today's spotlight was on Swiss chard. By using the information found within the pages of the Vegan Coach website, you too can create quick and easy vegan meals without recipes! Ideas for flavorings in this meal were inspired by the "Vegan Flavor Matches" -- they make cooking a breeze!

June 30, 2007 20:47 - Vegan Creamy Tomato Leek Soup and Vegan Tempeh Stir-Fry

Well, here we are on the eve of another trip out of town. This time we're heading to beautiful San Francisco, where hubby and I are VERY excited to frequent our favorite vegan restaurants. What does this mean? That it's time for another installment of "Clean Out The Fridge"! When all is said and done, you'll discover that I whipped up some Vegan Creamy Tomato Leek Soup for an appetizer, and Vegan Tempeh Stir-Fry for our main entree.

I'd like to help you get into my head during this thought process. Although it will be a near impossiblity that you'd ever have exactly the same ingredients on hand, I hope my explanation will help you to get a feel for how you might put a dinner together quickly and easily.

Let's begin with what I had on hand:

As you can see, I had (L-R) grape tomatoes, tempeh, leeks, bok choy, carrots and basil.

My first thought was to pair the tomatoes and basil together in some way. If I had some french bread, I would have made some sort of bruschetta. But instead I decided to make soup. And to add a touch more flavor, one of the leeks would be going in also.

What was left? Tempeh, 2 leeks, bok choy and carrots. Hmmmm, sounded like a simple stir-fry was in order.

I started the tempeh steaming for 15 minutes while I proceeded to wash and chop the veggies.

Next, I browned the one chopped leek in a little Extra-Virgin Olive Oil and added it to a blender (my VitaMIx, to be exact) with the tomatoes, basil, and some veggie broth. Once that was thoroughly combined and as smooth as I could make it, I poured half into a pot and the other half I left in the blender. Next, I added 2 handfuls of cashews (always keep nuts and seeds on hand) and blended until completely smooth, stirring it into the soup.

This made my brothy soup into a creamy delight. With the addition of just a few flavorings (agave nectar to add a little sweetness, nutritional yeast, salt, pepper, and a drizzle of lemon juice to make all the flavors pop) my soup was ready. I kept it covered on very, very low heat until ready to eat.

Vegan Creamy Tomato Leek Soup

After the tempeh had steamed and cooled slightly, I cut into large dice, and added to a pan with a dab of Extra-Virgin Olive Oil and some Bragg's Liquid Aminos, to add a little flavor. When the tempeh had browned nicely, I tossed in the chopped leeks and bok choy, and the shredded carrots. With the addition of a few flavorings (lemon juice, salt and pepper) it still needed just a little something. But what? Sauerkraut!-- another ingredient I like to have on hand at all times. I stirred a little in, sprinkled some sesame seeds on top just for fun, and my dinner was ready to go.

Vegan Tempeh Stir-Fry

Time from beginning to end for the entire meal? 20 minutes. And our fridge is now completely cleared out -- time to go enjoy whatever San Francisco's vegan restaurants have to offer.

Wishing you all a very happy and safe 4th of July. See you next week.

Happy cooking!