Vegan and Vegetarian Cooking and Living

Vegan Mango Teriyaki Fajitas 

Ingredients:

• Small flour tortillas
• Can of black beans
• 1/2 white onion
• 1 red bell pepper
• About 1/2 cup frozen mango (I got mine from TJ’s), or fresh mango
• Teriyaki Sauce
• Avocado
• Garlic, salt, pepper and lemon juice 

Directions:

1. Slice bell pepper and onion and sautee in a pan with teriyaki sauce and a little oil
2. After a few minutes, add frozen mango to the pan and stir until mango is warm and veggies are cooked but still crispy. Add teriyaki sauce, salt, pepper and garlic to taste. 
3. Meanwhile, mash avocado with garlic, salt, pepper and lemon juice, or slice plain avocado
4. Heat up black beans and warm the tortilla
5. Pile beans, veggies, and guacamole onto the tortilla
6. Enjoy :)

Vegan Pasta Salad

So we have been failing on the blog front these days. I am about to graduate from college and E is about to start grad school at Stanford (what a badass). In all this craziness I have eaten way more Trader Joe’s Tofu Edemame Nuggets than I am proud of (for strict vegans, these do have egg whites), and haven’t managed to get my meals on here. 

Anyhow, this is a simple pasta salad, best served cold. 

Ingredients:

• 1/2 bag whole wheat rotini or other noodles
• 1 large carrot, cut into small chunks
• 1/2 cup frozen peas
• 1 zucchini, cut into small chunks
• Several marinated artichoke hearts, cut into small pieces
• 2 stalks heart of palm, cut into small chunks
• 3/4 can chik peas
• Dressing of choice ( I used tahini dressing, as always, lemon juice, and balsamic vinegar)

Directions:

1. Boil water and cook noodles. After straining, rinse with cold water until all noodles are fairly cool, and set aside. 
2. Meanwhile, lightly steam the carrots, zucchini and peas until slightly crunchy
3. In a large bowl, mix cool noodles, all cut up and cooked veggies, chik peas, and dressing, and mix well
4. Eat now or later, it saves well!

-N

“Big Vegan” by Robin Asbell

Back in January I was given an amazing cookbook called “Big Vegan”. It’s huge, and beautiful, and full of delicious recipes that are not only meat and dairy free, but also largely gluten-free and low-fat. When I first got the book I would often peruse it and drool, but I wasn’t cooking from it a whole lot, although I did make this scrumptious Indonesian Noodle Salad. 

Then, a few weeks ago, my doctor nonchalantly informed me that I should probably cut all gluten out of my diet. Like, all gluten. She said it wouldn’t be a big deal, babbling cheerfully about all the gluten-free options in the Bay Area. I stared at her, stunned, as my gluten-y life flash before my eyes: Acme bread, Zachary’s Pizza, cranberry scones, Tofurkey Beer Brats,  Seitan, Veggieburger buns, warm chocolate chip cookies… 

Needless to say, I’m not ready to quit gluten altogether. However, I am trying to cut down on it, and to find other ways to satisfy my perpetually hungry belly. Instead of going at it with an attitude of deprivation (“No gluten for you!”), I’m trying to frame this in a more positive light (“Let’s make a recipe that just happens to not include gluten”). For instance, Hot and Sour Broccoli Salad:

And that’s where Big Vegan comes in. The last few weeks I’ve started to actually cook lots of Asbell’s coincidentally gluten free recipes. Instead of lamenting what I can’t have, I’m focusing on what I can. Like New Potato Rendeng, pictured up at the top of this post. 

Now here comes the meaningful life lesson (uh oh I really have become an obnoxious blogger): I think this is the only way to make a real dietary change. Don’t try to do it all at once. Don’t stress about little slips ups here and there (I’m talking to myself right now; I just ate a cake pop). Don’t torture yourself with weak imitations of whatever food you are no longer eating. DO find a cookbook, or a website, or a person who will give you oodles of recipes featuring your target food groups. And go buy Asbell’s cookbook- you won’t regret it! 

Warm Teriyaki Tofu and Spinach Salad

-E

Crispy Tofu Sandwich

Ingredients:

• Sourdough Bread
• 4 slices tofu, about 1/2 inch thick, 2x1 inches wide
• 1 Romaine leaf
• 1 small grated carrot
• 1/4 avocado
• Mustard, Tahini dressing, or sauces of choice
• Cooking oil
• Soy Sauce or Bragg’s Liquid Aminos (similar to soy sauce, but lighter)  

Directions:

1. Put tofu in the pan with a little oil, sprinkle braggs or soy sauce on top
2. Let tofu cook until it’s slightly crispy on both sides
3. Toast the bread and spread on mustard, tahini, and avocado
4. Add other veggies and tofu, slice in half, and enjoy :)
5. If desired, wrap in plastic and take on the go. It saves well. 

-N 

Tangy Udon Noodles with Lemon Honey Brussel Sprouts

For this meal I used the same method for the Brussels as a recipe I posted earlier (Lemon honey sautéed Brussel sprouts, about a month ago) topped on wide udon noodles, which you can find at most natural food, Asian markets or some grocery stores. I flavored the noodles with my favorite combo of soy sauce, rice vinegar and lemon juice. For some extra protein add cubes of tofu or cooked soybeans.

Ingredients:

• Wide udon noodles
• Brussel sprouts
• Rice vinegar
• Soy sauce 
• Lemon 
• Honey or vegan sweetener 
• Olive oil 
• Salt, pepper and garlic to taste 

Directions:

1. For the Brussels
2. Boil a pot of water (with enough water to cover brussels)
3. Wash brussels well, peeling off outer leaves if they look gross
4. Chop into halves or quarters, depending on their size
5. Put brussels into boiling water and cook for about 3-5 minutes, or until they are pretty cooked but still a little hard
6. Strain and put brussels in a large pan with olive oil
7. Add lemon juice, honey and herbs to taste (it tend to take a good amount of lemon and honey to be flavorful enough) 
8. Continue to sautee until they are tender
9. For the noodles: 
10. Follow directions on the package to cook noodles 
11. Drain and mix in a bowl with rice vinegar, soy sauce and lemon to taste. 
12. Add protein source if desired and top with cooked Brussels. Enjoy :)

Crunchy Lentil Tahini Wrap

Ingredients:

• Wrap or Tortilla ( I used Trader Joes Olive Oil Wraps)
• 3/4 cup cooked lentils ( Also used Trader Joes precooked lentils)
• Chopped romaine lettuce
• Diced cucumbers
• 1/4 cup black beans
• A few tablespoons tahini dressing (or dressing of choice)
• A few tablespoons Daiya Pepperjack Shreds
• Optional: fresh lemon juice

Directions:

1. Put wrap or tortilla in a pan with the Daiya and let it melt slightly, making sure your wrap doesnt harden too much
2. Take wrap off the heat and add lentils, beans, veggies, dressing, and mix up so everything is well-dressed
3. Fold your wrap like a burrito and squeeze on lemon juice if desired
4. Enjoy :)

-N

Open-Faced Vegan Quesadilla

Once I transitioned from vegetarian to vegan, I realized that my burrito obsession revolved mainly around sour cream and cheese. I can make my own vegan Mexican food that’s (almost) as delicious as taqueria-bought. My latest food craze is Daiya mozzarella-style shreds. They really do melt and stretch like it says on the bag! Anyhow I used Trader Joes olive oil wraps (good for mexican food as well as lentil veggie wraps etc), Daiya, organic produce and Trader Joes salsa and black beans. It was SO good and filling and satisfying. I covered it in lemon juice and nutritional yeast for extra zest. I then attempted to fold it in half, somewhat successfully. This is incredibly yummy and incredibly messy. Happy eating. 

Ingredients:

• 1 wrap or tortilla
• A few tablespoons Daiya
• Half a can black beans
• Chopped romaine lettuce
• A few tablespoons salsa
• 1/4 avocado
• Optional: Lemon juice & nutritional yeast

Directions:

1. Put your wrap/tortilla in a pan and spread Daiya evenly, turn on medium heat. Watch it carefully because the Daiya takes a little while to melt but make sure you don’t let the tortilla burn
2. Meanwhile, heat up the black beans and chop the lettuce
3. When the Daiya has melted, put your quesadilla on a plate and cover with beans, lettuce, avocado, then salsa and optional toppings
4. Enjoy :)

-N

Sauteed Breakfast Potatoes with Spinach and Black Beans

As a vegan, I don’t like going out to breakfast. Your choices are between a 5 dollar cup of fruit-that has spent 3 weeks traveling from every corner of the earth, only to arrive as a mealy flavorless pile of gush-or if you are somewhere with a little consciousness, a tofu scramble. I’m sorry if I offend vegans everywhere, but I do not like tofu scramble. Tofu was not meant to be scrambled. Curry powder or whatever they use does not make it taste like an exciting flavorful party in my mouth, it makes it taste like an overeager 6 year old just cooked me a mud pie.

However, this morning I woke up wanting a nice hearty breakfast, so I decided to make things happen for myself. I used all locally farmed veggies: an irish butterball potato, a white onion and some spinach, sided with trader joes black beans. It was quick and easy to make, tasty, and had a balanced combination of veggies, proteins and carbs. Best of all, it felt like I was eating at a restaurant without spending the money.

Ingredients:

• One large potato
• 1/3 white onion
• 2 large handfuls of spinach
• 1/2 can black beans
• Canola or olive oil
• Salt, pepper, garlic powder to taste
• Optional: ketchup, hot sauce, lemon wedge

Directions:

1. Chop your onion into bite size pieces, and put in a large frying pan with some oil
2. Chop your potatoes into thin bite size pieces (if you cut them too large they will take a long time to cook)
3. Sautee potatoes and onions together ,adding oil as needed
4. Cover with a lid and let it steam for a few minutes
5. Add your spices
6. Meanwhile, heat up the black beans
7. When your potatoes are pretty much cooked through, add the spinach and cover again
8. Remove lid, let any moisture cook out, and serve with beans on the side
9. Squeeze some lemon on your potatoes or add ketchup and hot sauce on the side

Happy vegan breakfasting! 

 -N

N’s Famous Veggie Soup

This is my best, tastiest, most widely known recipe. My family started making a version of this soup in high school, and since we made it every morning it became known as ‘morning soup’. When I went off to college I began making my own improved versions. It varies every time I make it depending on what I have in the house, but there are a few staple ingredients. It’s pretty light (which means I can eat about 6 bowls in one sitting). I use Better Than Bouillon Veggie Broth, which comes in a jar at natural food stores or Whole Foods. It’s a great base for any soup, and I like it better than veggie broth cubes. My veggies really vary, but this version has red onion, frozen peas, kale, carrots, and purple cabbage. I often use frozen edamame (soybeans), broccoli, cauliflower or brussel sprouts. 

I usually add a grain, either cooked brown rice at the end or soba or udon noodles when its close to being done. I also often add Trader Joes Thai Gyoza, which are frozen potstickers that taste like wontons when they are in soup. When you’re making the soup, just keep tasting veggies to see when they seem cooked; since there is a lot of freedom on what you add, it’s hard to give specific cooking times. 

Ingredients:

• 1 or more spoonfuls of Better than Bouillon Veggie Broth 
• Onion of your choice
• Soy Sauce
• Rice Vinegar
• Lemon juice
• Sriracha or other Hot Sauce
• Fresh or Powdered Garlic
• Veggies of your choice, cut into small pieces
• Tofu, cut into small pieces
• Grain of your choice
• Optional Potstickers
• Optional Nutritional Yeast

Directions:

1. Boil water in a medium or large pot
2. While you wait for the water to boil, chop your veggies and tofu into similar sized pieces and mince the garlic
3. Add a spoonful of Better Than Bouillon and mix it into water
4. Add garlic and onions to the pot and let them cook for a few minutes
5. Add veggies depending on their cooking times (so I added carrots, then cabbage, the frozen items, then kale, with a minute or two in between each one)
6. When there is about 6 minutes left, add noodles if desired
7. Add tofu
8. If you’re using cooked rice, put it in when the soup is almost done
9. Add soy sauce, rice vinegar, lemon juice and hot sauce to taste, and more veggie broth if needed
10. Turn off heat and serve, sprinkle nutritional yeast on top

Happy Souping!

-N

Soba Noodles with Tofu

Soba noodles are Japanese noodles, made out of buckwheat. This is a great dish for noodle lovers like myself, if you want to stay away from bleached white pasta,try some asian flavors and eat a yummy and quick new dish. 

Nutrition info here: http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5776/2

I used Hodosoy (local tofu seller, that E used to work for, their tofu is organic and SO much better than other brands) medium-firm tofu. You can find this at many farmers markets and grocery stores in the extended bay area. 

Ingredients:

• soba noodles, which you can find at any asian market, whole foods or other natural foods store
• tofu
• soy sauce
• rice vinegar (any grocery store should have this)
• lemon juice
• nutritional yeast
• sometimes-sesame oil. it has a strong taste so I only use a teeny bit. 

Directions:

1. boil water, add soba noodles
2. cut up tofu into small pieces
3. when noodles are done, drain water and mix in a bowl with the tofu
4. add all sauces to taste, stir well, enjoy :)

-N

Burdock Carrot Kinpira

This is a macrobiotic (see definition below) dish that is especially yummy and appropriate for this time of year. Autumn time and even into winter, the kidneys are weaker and more susceptible to illness. Both burdock and carrots are tonifying to the kidneys. Burdock root is also used to promote urination and overall physical vitality. Cooked carrots are great for improving anemia. After an excess of sugar, root vegetables, especially burdock and carrots are very helpful in rebalancing the body. 

This recipe is a nice balance between the sweetness of the carrots, the slight bitter of the burdock, the salt of tamari and spicy and warming ginger root. 

Ingredients:
-2 stalks of burdock root
-3 stalks of carrot 
(may do more or less carrot/burdock depending on preference, may want to experiment)
-Dark sesame oil
-Grated ginger 
-Tamari or soy sauce 
-Sesame seeds (optional)

Recipe:
Start by cutting the burdock root into matchsticks (this is done by cutting the root into thin diagonal slices in the round, then by stacking about three and cutting into match size pieces). Add about a tablespoon of sesame oil to a pan, then add the burdock, put a top on and let sit while you cut the carrots into matchsticks as well. Add the carrots after about five minutes. Stir together; add about a tablespoon of tamari and cook on low with a lid for about 20-25 minutes until liquid is evaporated. You may need to add a little bit of water along the way. When the dish is done, grate about a tablespoon of ginger and squeeze in palm of hand over the entire dish. Add dark or light sesame seeds to garnish if you like. 
Enjoy this hearty, tonifying dish as a side dish or a main meal. 

Macrobiotics is a lifestyle centered on the principles of Yin and Yang. Its goal is to bring balance to our lives and our diets. The roots of macrobiotics come from Chinese medicine and the Japanese cuisine. The diet is mostly vegetarian and vegan, although some people do eat fish. The main components to a macrobiotic diet are fresh, local, and in-season vegetables. Grains are also a large part of the Macro diet. 

-L (Friend to Sisters N & E and new contributor to the blog)

Ethiopian Food: I did not make this (I am not that badass, but this restaurant is having a cooking class next week which I want to try and go to). Ethiopian food is some of the most delicious and healthy food you will ever eat. It’s especially wonderful as a vegan because there is plenty to eat. It’s also easy to avoid wheat for all you gluten free-ers out there, as their ‘bread’, called injera, is made from teff, a gluten free grain.

It’s hard to tell from the photo, but this is an enormous platter filled with various kinds of flavorful lentils, chickpeas, split peas, some spicy, some creamy, zesty potatoes and cabbage, marinated mushrooms and tangy salad. Rather than using silverware, you use the tangy, spongy injera to pick up the food, which is brilliant. Who doesn’t want to eat with their fingers and then eat the utensil afterwards?

My obsession with Ethiopian food started after I studied abroad in Ghana in west Africa. The food isn’t even all that similar, but both places use lots of vegetables, beans, and basically whole foods, cooked with rich spices and full of flavor.

If you have never had Ethiopian, get yourself to a restaurant pronto. My favorite place in the bay area is called cafe colucci, on telegraph and Alcatraz. Anywhere you go should have the veggie combo, which gives you a taste of everything, which I recommend trying. It’s also vegan.

Happy cultured eating :) N