Welcome to the VeganCoach.com newsletter focusing on everyday vegan advice. The Golden Banana Newsletter is dedicated to assisting you with your everyday vegan cooking and nutrition questions.

As I write this, it is 70 degrees outside -- on November 3rd! While some might complain (like all you skiers out there), Jeff and I are enjoying the chance for some delectable walks and jogs in the sunshine. The sun is so energizing, and if you get a reprieve from the chilly autumn weather, be sure to get out there and soak up some of that yummy Vitamin D.

This month, I am bringing back a newsletter from 2 years back, jam-packed with recipes and ideas for yummy meals that will help you soar through your holidays, vegan style! I hope you enjoy this issue, and that it helps to make your holiday season relaxed and carefree.

And at long last my new 7-week weight-loss course Get Down With Sass! is ready to go! Thank you for your patience.

Each month, The Golden Banana is created by you with the questions you send me. Do you have a question, comment, or something else you'd like to share with our growing community of Vegan Coach fans? Please don't hesitate to fill out the form on my Contact page. I look forward to hearing from you. :O)

It is my sincere hope that the information I provide on VeganCoach.com assists you in being the healthiest Vegan you can be.

Wishing you a beautiful holiday season.

Big hugs to you,
Sassy

PLEASE NOTE: For an easy-to-view version of this newsletter, or past issues, please visit the VeganCoach.com Backissues Page.

IN THIS ISSUE:

• Get Down With Sass! 7-Week Weight-Loss Course
• Holiday Recipes and Vegan Meal Ideas

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Wondering what to make for your vegan holiday feast(s) this year? Maybe this is your first vegan holiday and you need some direction. Or perhaps you've been at this a while and need some fresh ideas.

Whatever the reason, this special edition of The Golden Banana has been created to help make your holidays run just a little more smoothly.

Most recipes include measurements. But some are truly off-the-cuff, leaving it open to add your own special touch. In either case, they all look fantastic!

Many thanks to all who have contributed their loving recipes.

Wishing you all a very Happy Thanksgiving.

Enjoy!

Recipes by: Sassy

Tempeh Loaf
Serves 6

This loaf reminds me of stuffing, and it's absolutely without a doubt one of the most popular dishes I ever made for my clients (all of whom were non-veg) when I was a Personal Chef. It's VERY homey and comforting. The following 4 recipes can be made ahead of time and heated up at mealtime. Enjoy!

8 ounces tempeh
1 cup vegetable broth
1 bay leaf
4 slices whole wheat bread (will equal 2 cups...cube and pack tightly) -- don't use wimpy white bread
2 Tablespoons extra-virgin olive oil
1 large onion, chopped small
1/4 cup parsley, minced
1 Tablespoon Bragg's Liquid Aminos or Tamari
1/2 teaspoon marjoram
1/2 teaspoon oregano
1/2 teaspoon thyme
2 Tablespoons Dijon mustard
4 ounces mushrooms, sliced
2 Tablespoons Earth Balance (or other non-dairy butter)

Cut tempeh in half and place in a small saucepan along with the vegetable broth and bay leaf. Cover and simmer for 10 minutes. Remove tempeh, reserving vegetable stock. Cool tempeh and grate.

Pour hot stock over bread cubes. Let bread soak.

In a medium skillet, heat olive oil. Add onions, and saute. In a large bowl, combine the onions, grated tempeh, bread cubes, parsley, tamari, marjoram, oregano, thyme and Dijon mustard. Stir to mix. (The mixture should not be overly wet. If it is, add more bread cubes to avoid a soggy loaf.)

Pack mixture into a lightly oiled loaf pan. Cover with foil and bake at 350F for 30 minutes.

Remove foil and place mushrooms on top of loaf. Dot mushrooms with margarine. Bake 15 minutes more, uncovered. Let loaf cool 10 minutes before slicing.

Rich Brown Gravy
Serves 4 (I always make more for leftovers)

Easy and delish!

2 Tablespoons Earth Balance (or other non-dairy butter)
1/4 cup onion, finely chopped
1/3 cup whole-wheat flour (white flour = non-brown gravy)
2 cups vegetable broth
1 Tablespoon Bragg's Liquid Aminos or Tamari

Add to Taste:
Nutritional yeast
Sea salt
Onion powder
Garlic powder
Sage

2 Tablespoons parsley, minced

In a large skillet, heat the Earth Balance. Add onion and saute 2 minutes. Add flour and stir until oil is completely absorbed. Let brown for a minute to bring out flavor. Add remaining ingredients. Cook, whisking often, until gravy comes to a boil and thickens.

Stir in parsley in last 2 minutes of cooking. Thin, if necessary.

Scalloped Potatoes
Serves 6

I LOOOOOOVE scalloped potatoes. After years of going without, I finally created a vegan version to satisfy my scalloped potato addiction. Totally delicious.

1 clove garlic, smashed
Olive oil cooking spray
1 Tablespoon Earth Balance (or other non-dairy butter)
2 1/4 pounds potatoes
1 small onion, sliced
2 cups soy creamer
3/4 Tablespoon salt
freshly ground pepper
1 cup non-dairy Monterey Jack cheese, shredded

Preheat the oven to 350F. Rub the garlic around the inside of an 8x8x2-inch casserole dish and let it dry. Reserve the remaining garlic. Spray the Olive Oil (or other cooking spray) around the inside of the dish.

Peel and thinly slice the potatoes (about 1/8-inch thick slices). In a large saucepan, combine the garlic, Earth Balance, potatoes, onions, soy creamer, salt and pepper, to taste. Bring to a boil, lower the heat to medium-high, and cook, stirring until the mixture has thickened, about 5 minutes. Transfer the mixture to the prepared dish. Shake the pan so the potatoes are distributed evenly. Top with the cheese.

Bake the potatoes until lightly browned and bubbly, and the potatoes are tender, about 1 hour. Remove from the oven and let cool for 10 minutes before serving.

Carrot Coins
Serves 3 (you can double or triple recipe)

Sweet and tasty!

2 cups carrots, sliced
1 cup water
3 Tablespoons Earth Balance (or other non-dairy butter)
1 Tablespoon Bragg's Liquid Aminos
2 Tablespoons brown rice syrup
1 Tablespoon basil

Steam carrots in water in saucepan (or use a steamer) until tender, about 15-25 minutes, drain and place in baking dish.

Melt butter in small saucepan and add remaining ingredients. Pour mixture over carrots and bake at 350F for about 5 minutes.

Recipe by: Maya - New Jersey

Sweet Potato and Mushroom Lasagna

Here's my veg lasagna recipe that's been the Thanksgiving main course at my house for the last 5 years or so. It also cooks in advance & brings along nicely.

This recipe is inexact. Every year it changes, depending on what I'm feeling like & what improvements I think of. It can be made multiple ways to accommodate whatever dietary needs are present. I was thinking this year I might add some spinach to the mushroom mixture. Start here & make it your own:

Heat oven to 350F.

Cook 9 brown rice or regular lasagna noodles according to package directions. Put cooked noodles in cold water to arrest cooking & set aside.

Sweet Potato & Mushroom Filling:
1 Tablespoon Earth Balance (or other non-dairy butter)
1/2 lb shiitake mushrooms, stems removed & caps sliced
1/4 cup diced shallots
1/2 Tablespoon fresh rosemary
1 Tablespoons fresh thyme
1 Tablespoon flour or sweet rice flour
1 cup (+/-) vegetable stock
2 Tablespoons dry sherry
Salt & pepper to taste
2 large sweet potatoes

Melt butter in a skillet over medium heat. Add mushrooms, shallots, rosemary & thyme. Saute for 5-7 minutes or until mushrooms are wilted & shallots are translucent. Add flour & stir 1-2 minutes. Add stock & sherry. Cook & stir 3-5 minutes until sauce thickens & is reduced to about 1/3 cup. Season to taste with salt and pepper.

Peel & slice potatoes. Microwave, or bake (covered) at 400F until soft.

Sauce:
4 Tablespoons flour/rice flour
4 Tablespoons Earth Balance (or other non-dairy butter)
2 cups milk/soy/other nondairy milk
Approx. 1 teaspoon vegetarian Worcestershire sauce, or to taste
Salt & pepper to taste
8 oz grated non-dairy cheddar cheese, divided

Toast flour over medium heat until it stops smelling raw - don't brown if you can help it. Add butter & mix in to form a roux (paste-like consistency). Whisk in milk a little at a time (it thickens better & is less lumpy then if you add all at once). Cook until thick enough to completely coat a spoon. Add Worcestershire, salt & pepper. Mix in all but 2 oz of cheese.

Coat 13x9 pan with cooking spray. Make 3 layers of noodles, sweet potatoes, mushroom mixture & sauce. Sprinkle remaining cheese on top of final sauce layer.

Bake about 30-40 minutes, until top begins to brown lightly. Cool for 10 minutes or so, cut & serve.

Recipes by: Cabrita - Los Angeles, California

Not sure what I will make this year, but in past years I have made the following as the 'main' course:

Stuffed baked portobello or other mushrooms. (Recipe below.)

A large pumpkin tureen soup or stew, baked in the oven and served whole (makes a nice centerpiece). (Recipe below)

Last year I made both pumpkin and artichoke raviolis, baked in a sauce. (Recipe below.)

A meatless loaf (recipe below) served with your favorite gravy (mushroom cashew is good). Goes great with mashed potatoes too.

Side options that are filling and protein rich: Vegan dirty rice (recipe below)and vegan gumbo.

All of these look nice, taste great and are both seasonal and festive. I avoid trying to serve anything that imitates a turkey.

Stuffed Mushrooms

2 lb white champignon (large button) mushrooms (the largest you can find), stems removed and minced, caps left whole
Extra-virgin olive oil
1 large onion, minced
Mushroom stems, minced
3-4 cloves garlic
1 cup minced defrosted frozen tofu (optional)
1 cup bread crumbs
1/2 cup minced parsley
1-2 Tablespoons light-colored miso
Salt, to taste
Non-dairy parmesan for top (optional)
Sesame seeds for top if not using parmesan

Saute onion in a little olive oil. Add stems and garlic and cook until onions are translucent. Add tofu (if using), bread crumbs, parsley, miso and salt. Place stuffing inside mushroom caps. Sprinkle parmesan on top (or sesame seeds). Oil baking pan and bake at 350F until done (about 30 minutes).

Curried Cream of Squash Soup
(served in a pumpkin tureen)

A large pumpkin tureen soup or stew, baked in the oven and served whole (makes a nice centerpiece).

I originally got this from one of the Moosewood cookbooks but it was not vegan. Here is a vegan recipe for pumpkin soup. If you serve it in a large pumpkin you will need two pumpkins.

To prepare the pumpkin tureen, slice off the upper one-quarter to one-third of the remaining pumpkin to make a lid. Using a metal spoon, scoop out all the seeds and any stringy bits from the interior and discard. Pour the hot soup into the tureen, place the lid on top, and bring to the table. To serve, remove the lid and ladle the hot soup into bowls.

1 large squash or small pumpkin
1 Tablespoon extra-virgin olive oil (or more if needed)
2 large onions, chopped
1 Tablespoon brown mustard seeds
1 Tablespoon cumin seeds
1 teaspoon turmeric
1 teaspoon cayenne (or less)
1 Tablespoon ground coriander seeds
1 teaspoon ground cinnamon
1 Tablespoon fresh ginger, minced or grated
1 Tablespoon sugar
1 Tablespoon vegetarian broth (bouillon) powder
1 quart non-dairy milk (unsweetened)
1 lb package silken tofu
Salt to taste
A little non-dairy yogurt as a soup topping (optional)

Bake squash or small pumpkin for 30-40 minutes at 350F. Cool, cut in half and remove seeds and skin (should be about 4 cups of squash or pumpkin pulp).

After the squash is baked and pulp is removed, heat olive oil in the same pan where you will be cooking the soup (should be fairly large soup pan). After oil is hot but not smoking, add the onions, and all the spices except for the ginger, sugar and broth powder. After onions are golden brown and spices aromatic, add ginger, sugar, broth powder and a little of the milk. Transfer to blender bowl.

Once blended, return to soup pan. Add tofu and squash to blender, using just enough milk so it blends easily. Add to soup and stir to combine. Cook just long enough so it starts simmering. Serve.

Baked Pumpkin and Artichoke Raviolis

- Use round or square wonton wrappers.
- Use corn starch mixed with water to make the 'glue' to seal them.
- Use two wrappers per ravioli (one for the top, one for the bottom) unless you want to fold them into triangles or half moons to make them small.

Pumpkin Filling:
1 cup pumpkin
1 cup non-dairy ricotta cheese (recipe below)
1/2 teaspoon freshly ground nutmeg
1/2 cup grated parmesan
Salt
White pepper, to taste
Ground sage leaves

Mix together until homogeneous.

Sauce:
2 Tablespoons Earth Balance (or other non-dairy butter - can use extra-virgin olive oil, if desired
Sage (a few leaves, fresh)
2 cups veggie broth
1-2 cups non-dairy milk or cream
White pepper and salt, to taste
Non-dairy parmesan

Melt butter and add fresh sage. Cook for a few minutes, stirring occasionally. Add remaining ingredients.

-OR-

Artichoke Filling:
1 1/2 cups artichoke hearts (5-6 medium artichokes)
1 cup ricotta cheese (recipe below)
1/4 - 1/2 cup non-dairy parmesan
1 garlic clove
1/2 cup flat parley leaves, finely chopped
Salt and black pepper, to taste

Mix together until homogeneous.

Sauce:
Extra-virgin olive oil
3-4 cloves garlic
2 cups peeled and chopped fresh tomatoes
Salt and freshly ground black pepper
Dried marjoram, to taste
1-2 cups vegetable broth
Non-dairy parmesan, for top

Saute garlic in olive oil making sure you do not burn it and right away add chopped tomatoes, salt, pepper, and marjoram. Use the broth to thin it to the desired consistency. The sauce will thicken when baking so start with a little thinner than desired sauce.

PUTTING IT ALL TOGETHER

Make sauce for chosen raviolis.

Use a flat not-too-deep pan (you will be placing one ravioli deep, so it will be shallow). Spread some sauce in bottom of pan.

ASSEMBLE THE RAVIOLIS:
Place about 1 Tablespoon of filling on a square, moisten both surfaces that you will seal, shape filling into a square and place wanton wrapper on top, sealing it into a pouch. I use a fork and seal them this way. Practice with a couple and the third one should come out right!

Place the assembled raviolis on the sauces (already on the flat pan) and when they are all assembled pour the rest of the sauce on top. Sprinkle with grated parmesan.

Bake at 375F for only 15-25 minutes (look at it after 15 minutes and decide if done, or if it needs 5 or 10 more minutes). Should be golden but, of course, not burnt. Yes, the wonton wrappers will cook in the sauce, no problem.

Sassy says: To make Vegan Ricotta...Drain and finely mash firm tofu. Add a small amount of each ingredient until desired flavor has been reached: fresh lemon juice, dried basil leaves, sweetener of choice (I like Sucanat), sea salt, garlic granules, and non-dairy parmesan. Optional: Shredded vegan mozzarella cheese. Mix thoroughly.

**Be sure to check your Wonton Wrapper ingredients. Many contain eggs. If you're having a hard time finding vegan Wontons, check your friendly local Asian store. ;O)

Meatless Loaf

2 packages (18 oz each) frozen and defrosted tofu (freeze, then defrost tofu in fridge for 2 days before using)
1 can (15 oz) chickpeas
Extra-virgin olive oil, for sauteeing
2 large minced onions, minced
10 cloves garlic, minced
1 1/2 lbs fresh mushrooms, stems removed (Finely slice mushrooms. Finely mince stems)
One large handful fresh oregano and/or fresh marjoram
2 small cans tomato paste
1 1/2 cups ground lightly roasted walnuts
1-2 Tablespoons light miso
1/2 cup fresh basil
Salt, to taste

Thaw the tofu and squeeze out excess water. Grind finely (a coffee grinder actually works really well for that, just do it in small batches). Or simply mince, or mash very well with a fork.

Mash the chickpeas until they form a smooth paste.

Mince onions, garlic and mushroom stems and sautee in olive oil. When almost done, add the fresh oregano and/or marjoram. Add to mix. Add tofu, chickpeas, tomato paste, walnuts and miso.

In a separate pan, add sliced mushrooms to olive oil. Saute. Add fresh basil and salt, to taste. Cook a little longer until moisture from mushrooms evaporates.

Add mushroom/basil mixture to tofu-chickpea mixture. Taste to adjust seasonings.

Bake at 350F in a lightly greased loaf pan for about 40 – 50 minutes (check it from time to time). Allow to cool before removing from mold.

Vegan Dirty Rice

Extra-virgin olive oil
1 each red and green bell peppers
1 celery stalk, cubed
1 red onion and 1 brown onion, chopped
Salt, to taste
Pepper (white and black)
Pinch Creole seasoning
2-3 finely crushed sage leaves
One package Yves (12 oz) meatless ground round (or a jar of gluten)
3/4 cups each black rice and red rice, or 1/2 cup each red, black and brown rices, pre-cooked
1-2 cups veggie broth
Roasted hazelnuts, crushed

Saute vegetables in a little olive oil. Add salt, pepper, Creole seasoning and sage leaves. When onions are glazed and veggies look mostly cooked, add meatless ground round or gluten. Continue cooking and stirring.

Add pre-cooked rice and veggie broth and stir until all warmed and thoroughly mixed.

Add half the crushed hazelnuts to the mix. Put the mix in a baking pan. Top with remaining hazelnuts. Bake for 1/2 hour at 350F.

Recipe by: Web - Chicago, Illinois

Orange-Flavored Sweet Potatoes

Buy a dozen organic oranges, cut them in half, then hollow out the flesh (saving it and the juice in a big bowl).

Boil a large pot of water. Add scrubbed, peeled (if desired), quartered sweet potatoes. When tender, drain and mash. Add non-dairy milk and butter if you'd like.

Next, add the slightest pinch of salt, then squeeze the orange juice in. Scoop the orange/sweet potato mix back into the orange shells, so they're heaped above the half-shell in a nice round ball. Top with toasted pecan pieces. (You can stick one or two whole pecans right on top, if desired.)

Recipe by: Philip - San Francisco, California

Stuffed Pumpkins

I tried this idea 2 nights ago and it was amazing!

Begin with 2 small sugar pumpkins. Remove the top, scoop out the seeds and bake for an hour at 400F.

Saute onions, peas, shiitake mushrooms, steamed tempeh, fresh turmeric, ginger, garlic, Thai chiles, cumin seeds, coriander seeds. Next, add some miso and coconut milk.

Stuff the pumpkins with this mixture and bake for an additional 1/2 hour.

WOW! Talk about a delightful flavor!

Recipes by: Jeni - Texas

Raw Vegan Apple Pear Pie

Everybody I've ever shared this delightful pie w/ has FLIPPED out because it is SOOOO good. Don't let my long drawn out directions scare you out of trying this because it's actually surprisingly simple.

You can skip the nutty crust if you don't want to bother w/ it. Just slice a bunch of apples super thin, layer them in a pie pan or casserole bowl, top w/ raisins, pour the lemon juice (fresh is best) & cinnamon concoction over it & voila--make you drool delicious!

Nutty Pie Crust:
6 dates, pitted
1/2 cup pecans, walnuts OR macadamia nuts
1/4 almond milk (or soy or rice milk would work too, but mmmm... almond milk ;~)
1/2 teaspoon vanilla extract
1/4 teaspoon nutmeg
1/4 teaspoon cinnamon
1/4 teaspoon ground cloves

Blend all ingredients w/ the "S" blade in a food processor until uniform (chunky in places is fine). Press the mixture into a pie pan.

Raw Cinnamon Apple-Pear Pie:
3 Gala Apples
1 Granny Smith Apple
2 pears
1/4 teaspoon ground cloves
1/4 teaspoon cinnamon
1/4 teaspoon nutmeg
2 packets stevia (natural sweetener, OR 2 tablespoons of Turbinado raw sugar, OR 2 tablespoons of agave nectar or honey)
1/2 cup lemon juice
1/2 teaspoon vanilla extract
1/2 cup raisins

Core the apples and slice them really thin w/ a mandoline or food processor, or by hand carefully & w/ great patience & love. Remember, this is just going to be devoured, so don't worry about making each slice of fruit perfectly beautiful ;~)

Create one layer of apple, topped by pear, topped by apple and so on until you're either out of apples or out of room in the pie pan. It's especially nice to have a little helper to gobble up whatever apple bits don't fit ;~)

Now you're ready to combine the spices, sweetener, vanilla and lemon juice with a whisk or spoon in a big measuring cup or small bowl. When they are well blended, stir in the raisins. Pour this mixture over the apples & crust. (The crust is totally optional if you're pressed for time or decide you don't want it).

Refrigerate the pie for at least one hour before serving to let all the flavors mingle & merge.

**(I HIGHLY recommend splurging to buy organic apples & pears because the flavor is waaaay better.)

Whipped Cashew Cream:
1 1/2 cups raw cashews, soaked in water 30 minutes
1/2 cup water or juice to flavor (see below)
4-5 dates, soaked 30 minutes & pitted
1 tsp vanilla or almond extract

In a blender, combine the pre-soaked nuts and water or juice first. Blend until smooth & creamy. Add the dates 2 at a time and then add the remaining ingredients. Use a spatula to scrape the sides.

Orange Cream: Use orange juice + dash orange zest
Apple Cream: Use apple juice + dash of cinnamon
Lemon Cream: Use 1/3 cup lemon juice + 1/4 cup agave nectar, maple syrup or honey
Coconut Cream: Use coconut water + extra vanilla

I got these ideas from 2 great cookbooks:
Raw Foods for Busy People
Raw Food Detox Diet

Fat-free Spicy Pumpkin Butter

This recipe is super simple and it makes toast taste like pumpkin pie. Makes an excellent hostess gift for holiday parties:

1 can fresh or canned pureed cooked pumpkin
1/4 cup applesauce (optional, but yummy)
1/2 cup sugar (Turbinado is best)
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
2 tablespoons lemon juice

Combine everything EXCEPT the pumpkin puree in a glass bowl (for microwave) or nonreactive saucepan (for stovetop).

Microwave on high for 1 minute at a time, stirring between minutes until sugar is all dissolved, then add pumpkin & cook 45-60 seconds more. Cool.

- OR-

On stove top over medium-high heat bring everything but the pumpkin to a boil, stirring constantly. Then add pumpkin & cook a minute or two more. Cool.

Put in a mason jar. Store, refrigerated, for 4 to 6 weeks. (Be sure your jar is sterile!)

More Recipes by: Sassy

Creamy Edamame Gratin
Serves 10

This is by far one of my most favorite gratins EV-ER. The flavor is outstanding -- very comforting and homey.

4 tablespoons Earth Balance (or other non-dairy butter), 2 tablespoons melted
2 large leeks, white and tender green parts, thinly sliced crosswise
3/4 pound shiitake or cremini mushrooms, stems discarded and caps thinly sliced
3 cups veggie stock (or 3 cups water and 1 veggie bouillon cube)
3 cups coconut milk (or soy creamer)
2 bay leaves
1 tablespoon finely chopped tarragon
Salt and freshly ground pepper
2 1/2 pounds frozen edamames
1/2 cup breadcrumbs (dry)
1/4 cup nutritional yeast or non-dairy parmesan cheese

Preheat the oven to 400F.

In a large skillet, melt 2 tablespoons of the butter. Add the sliced leeks and cook over low heat, stirring, until they are softened, about 3 minutes. Add the mushrooms, cover and cook over low heat, stirring occasionally, until they are tender, 15 minutes. Add the stock, coconut milk (or soy creamer), bay leaves and tarragon and bring to a boil. Season with salt and pepper and remove from the heat.

Put the frozen edamames in the bottom of a 12- to 14-cup glass or ceramic baking dish. Pour the hot cream mixture over the edamames. Bake for 1 1/4 hours, or until the cream sauce is slightly thickened.

Preheat the broiler. In a small bowl, toss the bread crumbs with the Parmesan and melted butter. Sprinkle the crumbs over the edamames and broil for about 1 minute, rotating the dish for even browning. Let the gratin stand for 15 minutes before serving.

(Cream sauce will thicken slightly once refrigerated which just adds to the rich, creamy yumminess factor!)

Easy and Fabulous Mashed Potatoes
Serves: 4 (Recipe can be doubled, tripled, etc.)

4 large red potatoes, scrubbed and quartered
Water, to cover
1/2 teaspoon sea salt

Add to taste:
Non-dairy milk (I like plain Almond Milk)
Bragg's Liquid Aminos
Earth Balance (or other non-dairy butter)
Salt & Pepper
Garlic Powder
Onion Powder
Sage (optional)

Place potatoes in a large soup pot and cover with water. Add the salt. Bring the water to a boil and cook the potatoes until tender, about 20-30 minutes. Drain and return to pot.

Mash to desired consistency. Add remaining ingredients, to taste.

Sassy's Vegan Baked Beans
Serves 8

Always a big hit, these beans are mouth watering. This vegan side dish comes together in a snap.

6 slices Fakin' bacon (tempeh bacon strips), or other vegetarian bacon 2 1/2 Tablespoons extra-virgin olive oil 1 1/4 cups barbecue sauce (I prefer the sweet and smoky variety) 3/4 cup dark beer 3 Tablespoons dijon mustard 3 Tablespoons (packed) dark brown sugar (or Sucanat) 2 Tablespoons vegetarian Worcestershire sauce 1 Tablespoon Bragg's Liquid Aminos (or other soy sauce) 2 to 4 teaspoons minced canned chipotle chilies 6 cups cooked Great Northern beans, or 4 (15 oz) cans Great Northern beans, drained and rinsed well.

Preheat oven to 350F.

Cook bacon in a small amount of olive oil in a large skillet over medium heat until crisp. Let cool.

Place olive oil in a bowl. Crumble "bacon" into bowl. Add onion, BBQ sauce, beer, mustard, brown sugar, Worcestershire sauce and Bragg's and whisk to blend. Add 2-4 teaspoons chipotles, depending on the spiciness desired. Stir in beans.

Transfer bean mixture to a lightly oiled 9x13 glass baking dish. Bake uncovered until liquid bubbles and thickens slightly, about 45 minutes. Cool 10 minutes. Serve.

Serves: 8

Mini Cheese 'n Chive Muffins
Makes 4 dozen mini muffins

I found this recipe somewhere and veganized it. It's incredibly easy to stuff your face with so many of these that you have no room for anything else. Yes, they're THAT good!

3/4 cup Earth Balance (or other non-dairy butter)
2 cups non-dairy shredded cheddar cheese
2 cups unbleached white flour
1 cup dairy-free sour cream
1 Tablespoon baking powder
2 tablespoons chives (can use the kind in a spice jar, or use chop fresh chives)

Preheat oven to 375F.

Melt butter in a medium saucepan over medium heat. Add cheese and cook 2 minutes, stirring constantly. Stir in flour, sour cream, baking powder and chives. Mixture will be very thick.

Spoon batter into ungreased mini muffin pans, filling 2/3 full. Bake for 20 to 22 minutes. Remove muffins from pans immediately. Serve warm, gently reheating if necessary.

Sweet Beer Bread

This bread cooks up tender and sweet. It's so easy to make, but truly looks and tastes like it must have taken you hours in the kitchen. I really dig the variation (just below) made with cheddar and chives.

1 1/2 cups whole wheat flour
1 1/2 cups unbleached white flour
4 1/2 teaspoons baking powder
1 1/2 teaspoons sea salt
1/2 cup sugar (I like Sucanat)
1 12 oz bottle beer
1/4 cup Earth Balance (or other non-dairy butter), melted

Stir together first 3 ingredients in a bowl. Add remaining ingredients (except melted butter) and stir to combine. Pour into lightly greased 9 x 5 inch loaf pan. Bake at 350F for 45 minutes. Pour melted butter on top. Bake 10 more minutes.

Variation: Cheddar Chive Beer Bread
Add 3/4 cup shredded non-dairy cheddar cheese and 2 Tablespoons chopped fresh chives to dry ingredients. Proceed as directed with recipe.

Recipe by: Chef Christine Taylor - Boston, Massachusetts

Curried Sweet Potato Wedges

These were just an off-the-cuff idea I had one day. :-)

4 sweet potatoes, scrubbed
1 Tablespoon curry powder
1 Tablespoon hot smoked paprika
2 Tablespoons extra-virgin olive oil
2 Tablespoon kosher salt

Cut the sweet potatoes into uniformly sized wedges (about 1/2 inch thick works well). Toss with oil then sprinkle with salt, curry powder and paprika. Roast in single layer on a sheet pan in a 425-degree oven for 15-20 minutes, turning once, until soft and edges are browned. (If potatoes are soft but not browned, running them under the broiler for a few minutes to crisp up is fine).

Recipe by: Chef Abra Bennett - Bainbridge Island, Washington

Spicy Herb Roasted Nuts
Yield: 5 cups

These should probably be illegal.

1 1/2 cups almonds
1 1/2 cups walnuts
1 cup hazelnuts
1 cup pecan halves
1/2 cup maple syrup
1/4 teaspoon cayenne
1 1/2 teaspoons each chopped fresh: oregano leaves, thyme, rosemary leaves, savory leaves, marjoram (1/2 teaspoon each if dried herbs are used)
3 tablespoons extra-virgin olive oil
1 teaspoon sea salt

Mix nuts with herbs, syrup and oil. Spread in a large baking dish and sprinkle with the salt.

Bake in a 300F oven, stirring occasionally, until the liquid evaporates and nuts are golden under the skin (break some open to test). About 45 minutes to 1 hour.

Let cool; taste and add a little more salt, if desired

Store cool nuts airtight up to 3 days at room temperature or 1 month in the freezer.

Sassy says: Be sure to serve them warm! They're divine and totally addicting!!!

Recipe by: Chef Laura Whalen - Buffalo, New York

Ginger Pumpkin Pudding Cakes
Yield: 6 mini bundt cakes

These exceptionally moist cakes combine the flavors of two holiday favorites: pumpkin pie and gingerbread.

4 Tablespoons Earth Balance (or other non-dairy butter), room temperature, plus more for greasing the pans
2 ounces fresh ginger, peeled, sliced into 1/2-inch pieces
1/2 cup dark molasses
1/2 teaspoon baking soda
1 1/4 cups all-purpose flour
1/4 teaspoon salt
1 teaspoon ground ginger
1/4 teaspoon ground cinnamon
Pinch of ground cloves
1 1/2 teaspoon baking powder
1/2 C packed light-brown sugar
1 flax egg (recipe below)
3/4 C Pumpkin Puree

Non-dairy whipped cream, for serving
Candied ginger, for garnish (optional)
Fresh mint, for garnish (optional)

Heat oven to 350F. Using a pastry brush, butter the interiors of six mini Bundt pans. Set aside.

Place fresh ginger and 3/4 cup hot water in small saucepan; bring to a boil. Reduce heat to low; simmer until reduced to 1/2 cup, 10 to 15 minutes. Remove from heat; strain into a bowl; discard ginger. Add molasses and baking soda to liquid. Set aside.

Sift together flour, salt, ground ginger, cinnamon, ground cloves, and baking powder. Set the mixture aside.

In an electric mixer fitted with the paddle attachment and set on medium-high speed, beat remaining 4 tablespoons butter and brown sugar together until light and creamy, about 5 minutes. Add flax egg, and beat until fluffy, about 5 minutes. Reduce to low speed, and add pumpkin puree, mixing until just incorporated. Alternately add one quarter of dry ingredients and one third of molasses mixture, ending with dry ingredients. Mix on low speed, scraping bowl after each addition, until incorporated. Transfer mixture to Bundt pans, filling halfway.

Bake, uncovered, until golden brown and firm to the touch, about 20 minutes.

Invert Bundt pans onto a sheet pan; tap firmly several times on hard back surface of Bundt pans to release cakes.

Serve the pumpkin pudding cakes with non-dairy whipped cream and garnish with candied ginger and fresh mint, if desired.

Sassy says: To make flax eggs, grind 1/3 cup flax seeds to a powder. Blend with 1 cup of water and process on high until completely combined. Refrigerate unused flax eggs for up to a week.

3 Tbsp flax eggs = 1 egg

(Be sure to wash your blender out immediately or you'll have a difficult time cleaning it!)

Recipe by: Chef Ozlem Ozdener - Montezuma, Costa Rica (Owner and Head Chef of Organico Restaurant!)

Pumpkin Soup

This is a hearty soup recipe mom and I created at home. It is a great cold weather soup, perfect for supper with family or to cuddle with a bowl while watching Grey's Anatomy, my new addiction, under cozy blankets!

Save the seeds, they make a great snack toasted and kill harmful parasites!

1 lb of pumpkin, chopped and roasted for 45 minutes
1 tablespoon olive oil
1 medium onion, finely chopped
2 cloves garlic, crushed
4 cups vegetable stock (or just boil water with carrots, celery, onions)
1 tablespoon tomato paste
1 carrot, diced
1 potato, diced
2 teaspoon each of cumin, curry powder and cardamom
1 can of kidney beans
1 cup of peas
Salt and pepper,to taste

First roast the pumpkin at 400F until well done. It will have some brown skin. That's ok, it tastes great.

Saute the onion and garlic in olive oil in a large saucepan until the onion is translucent.

Add three cups of the stock and your vegetables (carrot and potato) and spices and simmer for 15 minutes.

In a separate bowl, add a cup of this mixture and your roasted pumpkin and blend with a hand blender. (Or use a blender.)

Add the blended pumpkin to your base.

Add canned kidney beans and peas. Simmer for another 15 minutes. Salt and pepper to taste.

Here are some other ideas for you to try:

Check out the Magic Loaf Studio!

Vegans: Try Tofurky! I highly recommend the Tofurky Feast which includes the Tofurky Roast, Cranberry Apple Potato Dumplings, Giblet & Mushroom Gravy, Herbed brown and Tofurky Wild Rice Stuffing, and Jurky Wishstix. (The dumplings are out of this world!)

Vegetarians: Try Quorn's Turk'y Roast!

A special column that I sometimes include in the monthly newsletter. Why just "sometimes"? Well, I guess my life isn't action-packed and exciting enough to include something every month. :O)

Especially because they make you feel so darn good about yourself. For instance, when ordering the delectable Caesar Salad (pictured), I ask for the "I Am Dazzling". Then, when they set the dish in front of me, they say "You Are Dazzling". That day, they also told me I am sensational, I am thriving, and I am eternally blessed.

Thankfully, they have never once set a plate in front of me and said "You Are a Pig! Stop Eating So Much!" ;O)

But if you live in the Reno/Sparks, Nevada, area, be sure to go to the Annual Freaker's Ball at Bruka Theater. Food, dancing, costume contests, the works. And some of the most creative costumes you will see...welllll, except for mine.

Get *SAUCED* With Sass!




How To Create Delectable
Meat-Free, Dairy-Free and Egg-Free
Vegan Sauces
without Recipes!

Click here to learn more!

As a Vegan Nutritional Consultant I assist my clients by examining their current diet to figure out areas that might need more attention. It’s nice to have someone you can go to for advice that's YOU-nique.

"Working with you, I felt at ease right away. You were very concerned with what I was or was not doing and helping me eat right as a Vegan. I felt like you were a good friend and even a family member."
- Aleta J., Claremont, California

"Last week Sunday, I began following your advice from our coaching call. There was no feeling of coming home and wracking my brain about what to eat, and then passing out before I even make a decision, going to sleep without dinner.

"I've had a fresh and colorful green salad every day, and something good and nutritious to eat in the morning. Thank you so much for your advice. I can literally feel myself getting healthier!"
-- Yvette P., Los Angeles, California

"You have a bubbly personality and although I have never met you in person, I was very comfortable sharing personal information with the knowledge that you would be able to offer healthful insights.

"Reinforcement of the necessity of eliminating sodas was a huge thing for me, as was the guidelines for purchasing organics."
-- S.S., Roseville, California

If you...

• want someone you can call on to take your hand and walk you through the maze of vegan diet and nutrition information that you are constantly bombarded with;
• need someone who can answer all your questions about how to create a successful vegan diet plan with patience and understanding;
• simply don’t have the time to figure out which foods are best for your unique nutritional needs and vegan weight loss plans;
• want to spend your time doing what YOU love instead of spending hours on research;
• have limited special knowledge about food or nutrition -- but you're ready and willing to learn more...

...then working with me, your very own personal Vegan Diet and Nutrition Coach, may be just what you need.

For more information about this service, please visit the Vegan Diet and Nutrition Coaching page.

That wraps it up for this edition of The Golden Banana newsletter.

VeganCoach.com has been created to help YOU. To contact me with questions, comments or suggestions, please fill out the form on my Contact page.

Thanks! :O)