Maiden Comfort
09-01-2004, 08:19 AM
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VEGAN RECIPE CORNER
*SQUAW BREAD-*PERSIAN RICE-*VEGAN FRENCH TOAST-*PIZZA-*CHOCOLATE CAKE with MOCHA CREAM FILLING-*CAROB CAKE-*MAC AND SOY CHEESE-*BANANA NUT'WICH-*NUT BALLS-*FRUIT SALAD-*BANANA ROCKETS-*BANANA CAROB PUDDING-*BANANA CEREAL-*EASY BREAKFAST-*PROTEIN SMOOTHIE-*TOFU CHUNKS/TOFU SANDWICH-*BLUEBERRY OATMEAL-*SPAGHETTI ALA VEG-*CARROT SALAD-*MANGO SCONES-*NO-OIL RAW GRANOLA-*POLENTA PIZZA-*RAW APPLESAUCE-*PITTA 'WICHS-*BAKED SPAGHETTI SQUASH-*SWEET POTATOES-*AVOCADO ROLL-UPS-*PATE-*MU SHU VEGGIE ROLL-*CUCUMBER SANDWICHES-* FONDUE-* RAW HUMMUS DIP-*SNACK IDEAS-*VEGAN PARTY FOOD-
For an idea of a vegan family daily menu Click here.
SQUAW BREAD-
2 1/2 tsp yeast
1/C + 3T water- warm
1 1/2 tsp coffee-like powder (postum, Raje's Cup, etc.)
1 1/2T date sugar
1 1/2T molasses
1 1/2 tsp cocoa or carob powder - unsweetened
1 1/2T cornmeal
1 1/2 tsp sea salt
1 1/2 tsp onion powder
2 T olive oil
1/2C buttermilk (I take soymilk and add 1T lemon juice to it)
1 tsp lemon juice
1C rye flower
2- 2 1/2C whole wheat pastry flour
Dissolve yeast in water, add in order...knead on floured board.
Let rise.
Knead again. Form into round loaf on baking sheet with parchamnet paper under it. Let rise again.
Bake at 350 for 30 minutes.
Eat!
PERSIAN RICE-
Boil lentils until al dente. (Use half as much lentils to rice). About 15 minutes.
Rinse off rice. Boil brown basmatti rice until al dente. About 20 minutes. Rinse rice in cold water.
Use large pot. Cover bottom of pot with olive oil. Scoop up rice and plop in pot...layer rice, lentils, raisins....over and over....as you scoop and plop into pot in a mountain fashion...the end layer should be rice. Drizzle some olive oil over this. Place a lid on and cook on Medium heat for 20 minutes. Then cook on Simmer/Low heat for 20 minutes. Do not take the lid off.
Then eat. The crust of rice on the bottom is called tadiek (don't know how it is spelled) it is a delicacy.
You can use chopped dates instead of raisins...or put in cooked chunks of potatoes and onions instead of raisins.
VEGAN FRENCH TOAST-
Take 7-8 apple bananas (these are small) blend them with some soymilk, add vanilla, 1/4t almond extract, cinnamon and a small amount of nutritional yeast. This mixture should be thick like a milkshake. Cut sturdy bread into “fingers”. Soak them in batter, and then fry until golden. These do not need any topping. Delicious!
PIZZA-
2 1/2C whole wheat flour, 1C water, 2T yeast, 1T honey, 1/2 tsp. rosemary.
Mix. Let rise 1 hour. Roll out and brush crust with olive oil, top with sauce and any of the following: onion, zucchini, dried tomatoes, spinach, basil, garlic, broccoli, grated carrots and veganrella cheese. Bake at 350 degrees for 20 minutes. Top with fresh sprouts. Enjoy!
CHOCOLATE CAKE WITH MOCHA CREAM FILLING-
Preheat oven to 350 degrees. Grease 2 9" round cake pans. 2T flax seeds- ground up. Transfer to blender with 1/2C fresh apple juice and let soak 5 minutes.
In a large bowl, sift both 2C unbleached and 1C whole-wheat flours, 1C unsweetened cocoa powder, 1T baking powder, 2 tsp. baking soda, 1 tsp. cinnamon and 1 tsp. salt.
To blender mixture, add 1 1/2C soy milk, 1 1/4C maple syrup, 3/4C apple sauce or oil, 2T vanilla extract and 1Tapple cider vinegar. Blend thoroughly. Gradually add mixture to dry ingredients, and mix well.
Divide batter into pans and bake 25-30 minutes. Let cool 10 minutes, then remove from pans and cool completely.
Spread mocha cream between cakes and on top of cake. Pour glossy chocolate icing onto center of cake and spread over sides and top.
MOCHA CREAM FILLING
In a small sauce pan, mix 1C fresh apple juice and 3 1/2T agar-agar flakes. Let stand 10 minutes.
Then bring mixture to a slow simmer over M-heat, about 5 minutes. Cook, whisking often 10 minutes, lowering heat if necessary (do not boil).
In a medium bowl dissolve 1T kudzu in 1/4C soy milk. Whisk in 1 1/4C soy milk, 3T maple syrup, 2T vanilla extract, 2 tsp. almond extract, 2T almond butter, 2 tsp. coffee beverage substitute, 1/4 tsp. salt and 1 2/4 tsp. cardamom.
Whisk mixture into apple juice and cook over med-low heat, whisking often for 15 minutes. Pour into shallow dish and let cool to room temperature. Refrigerate at least 1 hour. Transfer to food processor and puree before using.
GLOSSY CHOCOLATE ICING
Place 10 oz. dairy-free, date sweetened chocolate chips in top of a double boiler over barely simmering water on medium heat. Stir in 1/3C rice syrup and 2 tsp. vanilla extract.
In a cup, dissolve 1T kudzu in 2T fresh apple juice, stir into chocolate mixture. Cook, stirring constantly, until creamy and cloudiness has disappeared, 2-3 minutes. If too thick, add more apple juice. Use immediately.
CAROB CAKE-
Preheat oven to 350 degrees.
In a medium bowl mix together 3C whole-wheat flour, 1 1/2 tsp. baking soda, 1/2 tsp. sea salt, and 3/4C carob powder.
In a separate bowl, blend together 3/4C apple sauce or smashed banana or oil, 2C maple syrup or date sugar and 2 tsp. vanilla.
Add sweet mixture alternatEly with 2C soy milk to dry mixture.
Oil cake pans, pour batter in and bake for 40-45 minutes.
Top cake with CAROB FROSTING.
Blend 1/2C carob powder, 1/2C date sugar, 2T almond butter, 1 tsp. vanilla, 3 mashed bananas and 1/4C soy milk. To thin add more soy milk, to thicken add more almond butter. Chill until ready to use.
MAC AND SOY CHEESE-
1 1/2 lb. kamut or quinoa macaroni
6C soy milk
2t vegi-sol
1/4C olive oil
3/4C whole wheat flour
2C grated soy cheese (We like smoked cheddar and jack, 1C each)
1T prepared mustard
1/4C balsamic vinegar
5 cloves crushed garlic
2T onion flakes
pinch cayenne
1T basil
pepper to taste
steamed broccoli, cauliflower, zucchini, onion, yellow squash and/or greens
While the water is boiling for the pasta, cut and steam the veggies. Then prepare the cream sauce. I just mix it all into a large pot and then heat it to medium, and stir while the cheese melts. In the mean time your water is boiling and the macaroni is cooking. Drain your pasta, put it in a large bowl and mix in the veggies, pour the sauce over this- mix and eat!
You can put it into a large baking dish and bake at 350 for 30 min. if you like it this way. You can top with whole wheat bread crumbs.
BANANA NUT'WICH-
All you need to do is get out 2 pieces of whole wheat bread, Smash with a fork 1 banana onto a slice of bread. Spread raw almond butter on other slice of bread, and lightly drizzle with pure raw honey. Put slices together and you've got it!
NUT BALLS-
Mix 2C raw almond butter with wheat germ, raisins and sunflower seeds. Roll into balls and roll balls into coconut flakes. Keep in refrigerator. You can add 1T or so of raw honey, if you like.
My children like to mix raw almond butter, raw honey, raisins, dried cranberries, vegan carob chips, raw wheat germ and vegetable protein powder (chocolate flavor) for their favorite nut-balls. We have a bowl of these always in our refrigerator for quick and healthy snacks anytime! And they make the nut balls by themselves!
FRUIT SALAD-
Cut up favorite available fruit into a large bowl. Blend 1C frozen strawberries with 1C frozen mango and water. Keep thick. Mix this 'sauce' into fruit. Add 2T cinnamon, 2t nutmeg, 1/2C coconut flakes, 6 large dates-chopped, 1/2C raisins, 1/4C ground almonds, 1/8C ground flax seeds and 1/8C ground pumpkin seeds Mix well and eat!
BANANA ROCKETS-
Peel bananas and stick popsicle sticks up in them half way. Spread bananas with raw almond butter and roll in wheat germ and chopped nuts. (Can drizzle carob sauce over this- Carob powder mixed with date syrup (Soak pitted dates for 2 or more hours in water. Drain water and blend dates) and water. Place a sheet of waxed paper in the freezer and lay banana pops on this and let freeze.
BANANA CAROB PUDDING-
In a food processor, blend bananas with raw carob powder until smooth. Spoon into serving bowls and eat immediately. You can add vanilla extract and/or cinnamon, if you like.
BANANA CEREAL-
In a bowl add 2C oat flakes, 1T cinnamon and 1 fork mashed banana. Mix in your favorite juice (ours is mango). Sprinkle wheat germ over the top. Enjoy! Can add raisins.
EASY BREAKFAST-
Slice bananas lengthwise in two. Drizzle tahini on them and sprinkle with cinnamon. Cut into bite sized pieces and eat!
PROTEIN SMOOTHIE-
Add into a blender 2 frozen bananas, 1/4C spiralina powder, 1/4C ground raw almonds, 1/8C ground flax seeds, 1/8C ground pumpkin seeds, 1T vanilla extract, 1T cinnamon, 1/2C raw carob powder and water to blend. Yum!
TOFU CHUNKS/TOFU SANDWICH-
Mix up a sauce of 1T prepared mustard
3 cloves crushed garlic
1/2C nutritional yeast
1 1/4C water
1/2" piece of ginger- crushed
2T Braggs or tamari
Brown slabs of tofu or 1" squares of tofu in a pan. Add sauce and cook, flip over tofu and continue to cook until sauce is thick. Remove from heat and serve chunks with a dressing to dip in or put slabs on toasted bread with dressing, lettuce, sprouts, avocado, tomato, and cucumber.
BLUEBERRY OATMEAL-
1C oatmeal (we like 5 grain rolled cereal) added to 2C boiling water. Add 1/2C frozen blueberries and 1T cinnamon. When cooked (10 min.), serve into bowls and add a drizzle of raw honey and stir in. Pour soy milk to taste and sprinkle raisins on the top.
SPAGHETTI ALA VEG-
Make spaghetti or any pasta shape you like. Or use spaghetti squash! Add your favorite sauce. Add steamed broccoli, cauliflower, zucchini and yellow squash chunked, pureed or grated.
CARROT SALAD-
Mix 1/2 lb. grated carrots with 1C raisins, 1T lemon juice, 2T date sugar, 1/2t cinnamon and 1T poppy seeds. Can add sprouts and/or grated apple.
MANGO SCONES-
Mix together; 1 3/4C whole wheat flour
1/2C date sugar
3/4t baking powder
1/2t salt
1/4t baking soda
1/2t vanilla extract
In a separate bowl mix together; 1/2C apple sauce
2T soy milk
1t grated lemon rind
3 large chopped dates
2 mangos sliced and squeeze seed and skins for juices. (Can use any fruit approx. 1C)
Mix the wet into the dry. Spoon blobs of dough onto a baking sheet. Bake at 350 for 10 minutes. Delicious!
NO-OIL RAW GRANOLA-
Mix together 6C rolled oats, 1C shredded coconut, 1C date sugar, 1C raisins, 1C or more cut up dried fruit (apricots, bananas, dates), 2t cinnamon, grated orange rind from 2 oranges.
In a processor, ground up 1C each of sesame seeds, pumpkin seeds, flax seeds and sunflower seeds. Add to oat mixture.
Yum! We make this weekly. My children won't eat any other granola.
POLENTA PIZZA-
Make polenta or buy it ready made. Press it out to pizza size and shape. Top with pesto sauce. Top with broccoli, red peppers, mushrooms, onions, zucchini, oregano, basil and olives. Top with tomato sauce or pizza sauce. Pop it into a 350 degree oven and cook for 30 min. Yum! Can top with grated soy cheese if wanted.
RAW APPLESAUCE-
In a food processor blend 2 raw apples (skins and seeded) with cinnamon and lemon juice. Can top with raisins. Can blend apples with pears or peaches.
PITTA 'WICHS-
Cut pitta bread in half, open pockets, spread your favorite dressing and stuff with grilled or steamed vegetables; zucchini, bell pepper, onion, mushrooms. Add fresh basil and oregano flakes.
BAKED SPAGHETTI SQUASH-
Cut spaghetti squash in half and remove seeds. Place it on baking dish, cut side down. Bake at 350 for 30-40 min. Remove spaghetti like squash in sides and mix with favorite spaghetti sauce.
SWEET POTATOES-
Baked sweet potatoes (poke holes in first) at 350 for 45 minutes. Cut up baked sweet potatoes into chunks or mash. Drizzle with a bit of raw honey and sprinkle on all purpose seasoning.
AVOCADO ROLL-UPS-
Take a whole wheat tortilla and smash a ripe avocado on it. Spread the avocado around on one side, smear dressing on it, sprinkle on nutritional yeast and add sprouts on top. Roll it up burrito style. Wrap with plastic wrap and cut in half. Roll down the plastic wrap as you eat it (the plastic wrap holds it together).
I roll up lot's of left-overs and such, like: Beans and rice, Refried beans with soy cheese, Tofu chunks with dressing and salad stuff, Hummus with avocado, dressing and sprouts, Sauteed vegetables with cilantro, tofu, refried beans, lettuce, tomato, soy cheese, sprouts, avocado and salsa, Vegetable nut pate with salad stuff and dressing.
PATE-
In your juicer, homogenize 1 red onion, 4 cloves of garlic, 5 carrots, 1C soaked almonds, 1/2C soaked cashews, and 1/2C soaked sunflower seeds (cover with water and soak over night or 12 hours). Mix in Braggs liquid aminnos to taste.
MU SHU VEGGIE ROLL-
Use a large leaf of lettuce to roll up with bean sprouts, chopped broccoli, mushrooms, chopped bok choy, chopped green pepper and chopped celery. Roll in Ginger Tamari Sauce.
Mix 3/4C water, 2T Braggs, 1 tsp. ginger, 1 tsp. paprika, 1T date syrup or honey and 1/3C rice vinegar.
CUCUMBER SANDWICHES-
Slice cucumber into circles. Top each with pesto and diced tomato.
Or top with veggie pate.
FONDUE-
Dip fruit kabobs in carob sauce, nut cream, fruit syrups, dried fruit jams and/or dried coconut flakes.
RAW HUMMUS DIP-
Process 2 cups sprouted chick peas, 2 cups tahini, 2 cloves of garlic, 1/2 lemon, some fresh parsely and dill, and dashes of Braggs.
SNACK IDEAS-
I like to keep bowls of these snacks in the refrigerator on the 'kids shelf' or on the kitchen table where they can easily access it themselves. I sometimes fix them a lunch of just "pu-pu's" (Hawaiian for hors d'oeuvres), and add some dressing, tahini, Braggs or salsa to dip things in.
Pita bread dipped in hummus spread.
My kids also love fruit or vegetable kabobs.
Cut up vegetables: Carrots, broccoli, cucumbers, cauliflower, celery, bean sprouts, corn, sugar beans, snap peas, peas, mushrooms, jicama, and cherry tomatoes.
Fruit: Bananas, apples, pears, oranges, berries, cantaloupe, nectarines, peaches, grapes, cherries, plums, avocado, watermellon, mango, papaya, and pineapple.
Other: Nuts, seeds, garbanzo beans, dried fruit, fruit rolls, granola, raisins, dates, nori sheets, olives, pickles, tofu chunks, soy yogurt, frozen smoothie popsicles, hummus, vegetable nut pate, marinated raw vegetables and tofu, and soy cheese chunks.
VEGAN PARTY FOOD-
Five gallons of fresh fruit salad, with grapes, pineapples, kiwi, strawberry, watermelon, cantaloupe, nectarines, and blueberries. Serve the fruit salad and fresh fruit juices when the guests first arrive.
The rest of the menu includes a giant tray of veggies (baby carrots, celery, radishes, cauliflower and broccoli) with dips and pate.
A potato salad with no eggs, and Vegenaise dressing.
Serve some baked Tostitos with salsa, guacamole, and refried beans. Have some healthy crackers, "Soylami", and some veggie "cheeses".
The main attraction is the platter of taco "fixin's" -- Provide hard corn and soft wheat tortilla shells, and some taco "Meat", made from Harvest Burger for Recipes, and seasonings recommended in your favorite taco recipe, but with Bragg Liquid Aminos instead of salt. Also on the platter have shredded Romaine lettuce, chopped tomatoes, onions, black olives, and Soymage, cheddar style soy "cheese", and in the center, a tub of Tofutti brand, "Better than Sour Cream".
Make up your own recipe for a healthy snack mix with nuts, organic pretzels, shredded wheat squares, and a liquid aminos-based seasoning mixture.
In addition to the Baked Tostitos, have a couple varieties of tortilla chips from Garden of Eatin, that are not fat free, but have organic corn, sesame seeds, blue corn, and some other interesting grain combinations. (Not what we normally eat, but hey it's a party!) And don't forget the carob or chocolate cake!
Soon to be available; VEGAN AND RAW FOOD REDIPES by Jennifer VanLaanen-Smit
P.S. We enjoy a super green drink at least twice a day, every day. Click here for details on BarleyGreen, the super green drink I use and recommend.
And defeat your sugar cravings with Pulse, a natural, healthy, raw snack.
Jennifer VanLaanen-Smit © 1999
This page was updated on August 24, 2001.
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