Vegan and Vegetarian Cooking and Living

Sick Girl Soup

Yup, I’m sick again. Working with kids seems to have enrolled me in the poor immune system society. Even though it’s been gorgeous and sunny for weeks in Berkeley, all I’ve been craving is some nice brothy, warming soup. This recipe is completely sick girl proof- even with a brain full of congestion and the stamina of a wilting lily, I was able to make it without wanting to collapse. Measurements are pretty inexact, I literally just dumped in ingredients and hoped for the best. Makes 4 servings.

Ingredients:

• 1 yellow onion
• 2 T fresh ginger, chopped finely
• 1 pod star anise
• 1.5 T veggie bouillon
• 1-2 carrots
• 1 head broccoli
• Handful of mushrooms
• Dash of Sriracha or other hot sauce
• Splash of brown rice vinegar
• Smidgeon of Tamari or soy sauce
• 1 green onion, chopped
• veggie protein, sauteed (I used mock duck)
• Rice noodles, cooked

To make:

1. Sautee onion, ginger and star anise until onion is translucent (about 3 min) 
2. Add bouillon and water, bring to a boil
3. Add carrots, cook for a few min
4. Add broccoli, cook a few more minutes
5. Add mushrooms
6. When all veggies are cooked, turn off heat
7. Add Sriracha, rice vinegar and Tamari
8. Ladle over rice noodles, top with veg protein and green onions 

-E

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

Sauteed Rainbow Chard with Baked Beans on Toast

I made this meal when I didn’t have much time, but wanted a fresh, hearty dinner. I used Trader Joe’s Baked Beans and Sourdough Bread, and organic rainbow chard from the Santa Cruz Farmer’s Market. My British friend, H, taught me just how wonderful baked beans are on toast. Rainbow chard is a great leafy green, packed full of vitamins that us veg’s need. I flavored it lightly to bring out it’s sweet juicy-ness. This takes less then ten minutes to make, and was totally satisfying and delicious. 

Ingredients:

• 1/2 Can baked beans
• 1 slice sourdough bread
•  4 stalks rainbow chard
• Green garlic (fresh garlic)
• Soy Sauce
• Oil, salt, pepper to taste

Directions:

1. Wash and slice your rainbow chard into bite size pieces, using both the leaf and stem
2. Sautee in pan with a little oil and add soy sauce and spices as desired
3. Don’t add the green garlic until the last 2 minutes or so, as it burns easily
4. Meanwhile, toast your bread and heat up your beans
5. Serve chard and pile your beans on your toast
6. Enjoy :)

“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 

Green Breakfast

This is a delicious breakfast dish inspired by an item called “Green Eggs And…” on the menu at Green Bean Restaurant in Northampton, MA. If you’re ever in town, you MUST order their tempeh bacon. It is smokey and maple-y and just the right texture and makes me want to hop on the next plane to Bradley Airport right now. Ah, but I digress. Here’s the recipe:

You’ll Need:

• Tofu, cubed
• Kale, chopped
• Garlic, minced
• Rice Vinegar
• Tamari
• Nutritional Yeast
• Cheesy product, grated

To Make:

• Sauté tofu with a splash of vinegar and a dash of Tamari until crispy. Add a spoonful of nutritional yeast at the end.
• In the meantime, cook garlic for 30 seconds in a separate pan. Add kale, splash of vinegar and Tamari, and cover with a lid. Cook until soft.
• Add tofu to kale, top with grated cheese and let sit until cheese melts.

For all you New Englanders: http://www.greenbeannorthampton.com/

-E

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

Colorful Salad with Homemade Herbed Croutons

You know how when you go to buffets or dining halls or salad bars the salads are always SO good? There are so many choices and textures and flavors. There are croutons and veggies and fruits and seeds and peas and dressing and it’s all so crunchy and wonderful. When I moved off my college campus and away from those salad bars, I decided it was time to take matters into my own hands and create a salad just as exciting and versatile. 

I have figured out that they key components to creating a successful salad are: croutons, good dressing, lots of colors, and small juicy items like peas or corn. I prefer making my own croutons to buying them (cheaper, healthier, more fun). I save the ends of bread (yeah, I don’t eat the ends, so what) and freeze them. When salad time rolls around I pop them in the microwave, chop them up and sautee them til they are crispy and greasy and delicious.

In terms of dressing, I love tahini dressing or sesame-soy-ginger, but an easy and still yummy way to go is olive oil and balsamic vinegar, or lemon juice, salt and pepper, or all of the above. 

I made this salad with my wonderful best friend, A. She is just getting into cooking and it’s so much fun to teach her what I know and watch her get excited as she invents new and delicious meals. 

You can really put in almost any vegetable and your salad will taste great, but here’s what we did:

Ingredients:

• Romaine lettuce, washed and chopped
• Frozen peas, cooked and let to cool
• Canned corn, drained
• Broccoli (raw, or slightly steamed)
• Bell pepper 
• Carrots
• Celery
• Several pieces bread
• Olive oil
• Salt, pepper, garlic powder, rosemary and thyme
• Dressing

Directions:

1. Defrost bread if necessary, cut into crouton size pieces
2. Heat olive oil in a pan, add bread and mix around so all the pieces get oily
3. Add herbs and oil as needed (it takes a bit of oil to get them crispy)
4. Sautee until croutons are crispy and flavorful (this tends to take at least 10 minutes)
5. Meanwhile, wash and chop veggies into bite size pieces
6. Mix veggies and croutons together in a large bowl, add dressing and toss
7. Serve and enjoy

-N

Farmer’s Market Stir Fry

This is a yummy “everything but the kitchen sink” stir fry inspired by a basket full of fresh veggies from the farmer’s market. I kept the flavors simple to highlight the veggies’ sweetness and crunch, then topped the dish off with potstickers and tofu so I would actually get full. Modify using whatever ingredients you have lying around. 

You’ll need:

• Oil (olive, coconut, etc.)
• Green (or traditional) garlic, chopped
• Delicious fresh veggies- I used red cabbage, yellow onion, carrots, swiss chard, and (frozen) peas
• Tamari or soy sauce
• Rice vinegar
• Nutritional yeast
• Trader Joe’s Soyaki sauce
• Plant protein of choice (I used tofu cubes)
• Frozen potstickers (TJ’s makes some tasty veggie ones that aren’t too full of junk)

To make:

• Sauté onion until translucent.
• Add green garlic, cook one minute or until fragrant.
• Add slow cooking veggies (i.e. carrots and cabbage), cook until crunchy-tender.*
• Add quick cooking vegetables (chard, peas).
• Add a dash of Tamari, a splash of vinegar, and a little water.
• Cover with a lid for a minute or two until veggies soften. Remove lid and stir frequently until veggies are just under-cooked. They will continue to soften in the hot pan.
• In the meantime, fry up cubes of plant protein in a separate pan. When they get crispy and golden brown on the outside, add a little Soyaki and nutritional yeast. Cook until liquid evaporates.
• Cook frozen potstickers.
• Add potstickers and plant protein to veggies. Add more Tamari, vinegar and nutritonal yeast to taste. Serve with your favorite hot sauce.

*What the hell does that mean? Well, kinda what it sounds like. You want your veggies to be soft enough that you no longer sound like a dinosaur crushing bones beneath its teeth when you bite down and your little sister screams at you that you’re a “mean old chew-loud”, but not so soft that they get mushy while you cook the rest of your vegetables. So… ya know… crunchy-tender.

-E

Vegan Grilled Cheese

I grew up on soy cheese. We had every kind of gushy, soggy, strangely colored ‘cheese’, all with that weirdly bitter aftertaste. This lasted until my sister and I refused to eat one more bite and demanded our cheese come from cows.

This is why, when I went from vegetarian to vegan about half a year ago, I silently swore never to eat fake packaged cheese. I didn’t see the point, it didn’t taste like dairy cheese, it doesn’t have much nutritional value, and I was perfectly happy with my diet.

As time has progressed however, I have become increasingly curious about all the vegan products out there, and my judgements that they won’t taste like the ‘real thing’ have faded. When you go long enough without ‘real’ cheese or ice cream or yogurt, the vegan version tastes just as good, better even because you feel morally sound about what you’re putting in your body. I now go nuts for a bowl of coconut bliss ice cream, or nachos with vegan sour cream, and as of this morning, for Daiya vegan cheese. Let me tell you, vegan cheese has made leaps and bounds since I was 12 years old grimacing at pale orange-almond-soy-mush in my parents fridge. This snack takes about 5 minutes to make, and is absolutely delicious. 

Ingredients:

• Bread (I used whole wheat)
• Daiya (I used mozzarella style. You can find it at natural food stores for $6 a bag)
• Optional: Earth balance or oil

Directions:

1. Put earth balance/oil in a pan or turn on a panini maker
2. Spread Daiya on your bread, place in maker/on pan
3. Cook on both sides until the Daiya has melted and the bread is slightly crispy
4. Serve immediately with some veggies on the side (I had cucumbers) and enjoy thoroughly :)

-N

Zesty Lentil-Veggie Salad

This is my new favorite super easy meal. I like to think of it as healthy vegan fast food. It’s fresh, crunchy and packed full of protein. It takes about 3 minutes to prepare and saves well. I used Trader Joes pre-cooked lentils, from the refrigerated vegetable section. I added cubes of tofu, canned chick peas, organic green beans and cucumber, and mixed it up with tangy delicious tahini dressing from New Leaf (small yummy/overpriced chain of natural food stores in the Santa Cruz area). This is a great meal when you don’t have much time but need a nutrient-dense meal. It’s also great for when you want to eat something delicious.

Ingredients:

• 1/2 cup lentils
• 1/4 cup chick peas
• Uncooked tofu cut into small cubes
• 1/4 cucumber
• Handful of green beans cut into bite size pieces 
• Tahini dressing or dressing of choice
• Lemon juice to taste

Directions:

1. Put all the beans, tofu and veggies in a bowl
2. Add dressing and lemon juice, stir well
3. Serve, or put in a container for a meal on-the-go

Enjoy!

-N