Veggie Works Vegan Cookbook by Mark W. Rasmussen Copyright 2001 Mark W. Rasmussen Cover Painting by Kim Rasmussen (circa 1983) 1ST EDITION PRINTING VWCB_V14.PDF - VERSION 1 - RELEASE 4 ISBN 0-9709966-0-8 Published by Veggie Works, Inc., 817 Belmar Plaza, Belmar, NJ 07719 www.veggieworksworld.com Designed by Luther G. Brossa / 52 Belshaw Avenue, Eatontown, NJ 07724 Adobe, Acrobat, and the Acrobat logo are trademarks of Adobe Systems Incorporated. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form, or by any means , electronic, mechanical, photocopying, recording, or otherwise, without the express written permission of the publisher. The information in this publication is furnished for informational use only; is subject to change without notice; and should not be construed as a commitment by the author, designer, or publisher. Having made a good faith effort to ensure the integrity of information contained herein, neither the author, designer, or publisher, assume any responsibility for any errors or inaccuracies that may appear in this publication. DEDICATION This book is dedicated to all of those individuals whose lives have reached a crossroad. Individuals whose logic and knowledge have outpaced their habits and actions. To the people who realize the universal benefit of adopting a vegan diet, for the betterment of themselves and the world, but have found the path difficult and the resources lacking. And also to those yet unconvinced, I present you with recipes that challenge anything that you can muster from your world of animal products. Finally, I dedicate this book to the entire animal kingdom, whose suffering and enslavement for the purposes of human consumption, has gone on far too long. Navigating Table of Contents Credits Preface ........................... 1 Based Books Getting Started ..................... 15 Salads, Dressings & Dips ........... 27 Soup Making & Other Basics ........ 77 Burgers & Sandwiches ..................... 143 Sauces & Gravies ............................... 179 Grains, Beans & Side Dishes ................. 223 Casseroles & Stuffed Things ................... 271 From the Grill .......................................... 331 Sautes ..................................................... 357 Breads & Doughs ...................................... 435 Vegan Meats .............................................. 481 Desserts ..................................................... 527 Baby Food ................................................... 581 Meal Planner & Themes ................................ 595 Glossary ....................................................... 609 Appendix ...................................................... 675 Resource Directory .......................................... 685 Homespun Recipes .......................................... 705 Index I Contents Introduction ............................................... 15 Cleaning Produce ...................................... 16 Hygiene..................................................... 17 Kitchen Safety ............................................ 17 Suggested Equipment ................................ 18 Grains & Flours .......................................... 20 Spices & Herbs........................................... 20   Getting Started   Introduction ................................................. 1 Why Vegan? ................................................ 4 Final Thought ............................................ 14   Preface Introduction ............................................... 27 Babaganouj .............................................. 28 Coleslaw .................................................. 29 Cold Broccoli Salad ................................... 30 Eggless Egg Salad ..................................... 31 Elbow Macaroni Salad ............................... 32 Fruit & Nut Salad ...................................... 33 Garden Pasta Salad .................................. 34 German Potato Salad ................................ 35 Grilled Portabella Orzo Salad .................... 37 Japanese Sesame Kale/Miso ..................... 38   Salads, Dressings & Dips   Pasta ......................................................... 21 Condiments & Sweeteners.......................... 22 Soy Products .............................................. 22 Beans, Seeds, Nuts .................................... 23 Oils & Spreads ........................................... 23 Wraps & Flatbreads.................................... 24 Produce ..................................................... 24 II   C o n t e nt s III Leek Salad ................................................ 40 Mediterranean CousCous Salad ................ 41 Mediterranean Potato Salad ...................... 43 Mexican Corn & Bean Salad ...................... 44 Mock Chicken Salad .................................. 46 Oriental Lo Mein Salad ............................. 47 Pasta Salad with Fresh Basil ...................... 49 String Bean Salad ..................................... 50 Tabouli ..................................................... 51 Three Bean Salad ...................................... 52 Tofu Nappa Salad ..................................... 53 Dressings................................................... 54 Creamy Cucumber Dressing ...................... 54 Creamy Garlic Dressing ............................ 55 Creamy Ranch Dressing ............................ 56 Euro-Asian Vinaigrette .............................. 57 French Dressing ........................................ 58 Fresh Fruit Salad Dressing ......................... 59 Herbed Vinaigrette Dressing ..................... 60 Lemon Herb Dressing ............................... 61 Mayonnaise .............................................. 62       Co nt ent s   Oriental Sesame Dressing ......................... 63 Spicy Avocado Dressing ............................ 64 Sunrise Seed Sauce ................................... 65 Tahini Vinaigrette ..................................... 66 Dips........................................................... 66 Chutney .................................................... 67 Guacamole ............................................... 69 Hummus ................................................... 70 Ketchup .................................................... 71 Raw Food Paté .......................................... 72 Salsa ........................................................ 73 Sesame Tahini Sauce ................................ 74 Sour Cream .............................................. 75 Tamari ...................................................... 76 IV     C o n t e nt s V Soup Making & Other Basics Introduction ............................................... 77 Autumn Moon Soup .................................. 78 American White Bean Soup ....................... 79 Baked Butternut Soup ............................... 81 Cabbage Potato Rice Soup ........................ 82 Chili ......................................................... 83 Chinese Noodle Soup ............................... 85 Corn Chowder .......................................... 87 Country Lentil Soup .................................. 88 Cream of Broccoli Soup ............................. 90 Cream of Mushroom Soup ........................ 91 Cream of Tomato Soup ............................. 93 Curried Lentil Soup ................................... 94 Curried Spinach Potato Soup ..................... 95 Curried Root Soup .................................... 96 Daikon Radish Soup .................................. 98 Egyptian Carrot Yam Soup ........................ 99 Escarole & Bean Soup ............................. 101 French Onion Soup ................................. 102       Co nt ent s Gazpacho Soup ...................................... 103 Grilled Portabella Leek Soup ................... 105 Holiday Pumpkin Soup ............................ 106 Island Blend Soup ................................... 108 Mexican Pinto Bean Soup ........................ 109 Minestrone Soup ..................................... 111 Miso Soup .............................................. 113 Mock Chicken Noodle Soup .................... 114 Moonlight Sonata Soup ........................... 116 MultiBean Soup ...................................... 118 Mushroom Barley Soup ........................... 119 New World Lima Bean Soup .................... 121 Old Fashioned Black Bean Soup .............. 122 Old World Leek Soup .............................. 124 Pasta Fagioli Soup .................................. 125 Portabella Orzo Soup .............................. 126 Split Pea Soup ......................................... 128 Sonoran Black Bean Soup ....................... 130 Thai Sweet Potato Soup ........................... 131 Vegetable Barley Soup ............................ 133 Vegetable Noodle Soup .......................... 135 VI       C o n t e nt s VII Vegetable Stock ...................................... 137 Vichyssoise ............................................. 140 Zucchini Rice Soup .................................. 141 Introduction ............................................. 143 Avocado & Hummus Sandwich ................ 144 Avocado & Soy Cheese Sandwich ............ 146 Bacon Lettuce & Tomato Sandwich .......... 147 Baked Tofu Turkey Sandwich ................... 148 Basic Bean Burger ................................... 150 Black Bean Burger ................................... 151 Chicken Fried Gluten Sandwich ............... 152 Chicken Fried Tofu Sandwich .................. 154 Chinese Cabbage Spring Roll .................. 156 Falafel .................................................... 157 Grilled Portabella Sandwich .................... 159 Grilled Vegetable Melt Sandwich ............. 161 Harvest Burger ........................................ 163 Mexican Quesadilla ................................ 164       Burgers & Sandwiches Co nt ent s Introduction ............................................. 179 Alfredo Sauce ......................................... 180 Bangkok Black Bean Sauce ...................... 181 Basic Barbecue Sauce ............................. 182 Brown Gravy ........................................... 184 Buffalo Hot Sauce ................................... 185 Cheese Sauce ......................................... 186 Cranberry Sauce ..................................... 187 Creamed Curry Sauce ............................. 188   C o n t e nt s Sauces & Gravies     Philly Cheese Steak Sandwich ................. 165 Pizza ....................................................... 167 Portabella Mushroom Burger ................... 168 Sloppy Joe .............................................. 170 Soy Ham & Turkey Melt Sandwich ........... 171 Spinach Quesadilla ................................. 172 Tofu Burger ............................................. 173 Veggie Burger ......................................... 175 Veggie Melt Sandwich ............................. 176 VIII IX Creole Sauce .......................................... 189 Dijon Wine Sauce ................................... 190 Enchilada Sauce ..................................... 191 Etruscan Sauce ....................................... 192 Fricassee Sauce ...................................... 194 Garlic and Oil ......................................... 195 Garlic Sesame Sauce .............................. 196 Grill Goddess Sauce ................................ 197 Hollandaise Sauce .................................. 198 Jamaican Jerk Sauce ............................... 199 Jamaican Jungle Sauce ........................... 201 Lemon Herb Sauce .................................. 202 Marinara Sauce ...................................... 203 Mexican Sauce ........................................ 205 Mock Poultry Marinade ........................... 206 Olympian Sauce ..................................... 207 Pepper Steak Sauce ................................ 208 Pesto Sauce ............................................ 209 Polynesian Sauce .................................... 210 Seafood Sauce ........................................ 211 Singapore Sunset Sauce .......................... 212       Co nt ent s   Introduction ............................................. 223 Au Gratin Vegetables .............................. 224 Artichokes Italian Style ............................ 225 Baked Beans ........................................... 227 Baked Cauliflower ................................... 229 Baked Potato Fries .................................. 230 Baking Powder Dumplings ....................... 231 Barley ..................................................... 232 Beans ...................................................... 233 Braised String Beans & Mushrooms ......... 234   C o n t e nt s Grains, Beans & Side Dishes   Sweet & Sour Sauce ................................ 214 Swedish Meatball Gravy .......................... 215 Tahini Sauce ........................................... 216 Teriyaki Sauce ........................................ 217 Thai Peanut Sauce .................................. 218 Verde Sauce ........................................... 219 Walnut Gravy ......................................... 220 White Sauce ........................................... 221 X XI Bread & Cornbread Stuffing .................... 235 Brown Rice .............................................. 236 Tofu Buffalo Wings .................................. 237 Bulgar Wheat .......................................... 238 Candied Yams ........................................ 239 Collards Southern Style ........................... 240 Couscous ................................................ 241 Corn or Vegetable Fritters ....................... 242 Escarole .................................................. 243 Farfel or Matzoh Brie .............................. 244 French Fried Potatoes .............................. 245 Fried Noodles ......................................... 246 Grilled Corn on the Cob .......................... 247 Hash Browns ........................................... 248 Home Fries ............................................. 249 Indian Samosas ...................................... 250 Jalapeno Poppers ................................... 251 Macaroni and Cheese ............................. 253 Mashed Potatoes .................................... 254 Millet ...................................................... 255 ‘Mozzarella’ Sticks .................................. 256       Co nt ent s     C o n t e nt s Nachos ................................................... 257 Pasta ....................................................... 258 Pilaf ........................................................ 259 Quinoa ................................................... 261 Roasted Red Peppers ............................... 262 Sautéed Cabbage & Potatoes .................. 263 Sautéed Mushroom or Onions ................. 264 Sautéed Spinach ..................................... 265 Sugar Glazed Beets or Carrots ................ 266 Steamed Artichokes ................................ 267 Stewed Tomatoes .................................... 268 Vegetable Medley ................................... 269 XII   XIII Casseroles & Stuffed Things Introduction ............................................. 271 ‘Beef’ & Bean Burrito ............................... 273 ‘Beef’ Enchiladas ..................................... 274 Broccoli & Artichoke Casserole ................ 275 Calzone .................................................. 276 Chimichanga .......................................... 278 Chipped 'Beef' & Noodles ........................ 279 Eggplant Parmigiani ................................ 281 Gluten Steak Parmigiani ......................... 283 Grammy's Spaghetti ................................ 284 Incan Quinoa Casserole .......................... 286 Ispanakli Borek ....................................... 288 Lasagna .................................................. 290 The Maximilian ....................................... 293 The Neapolitan ....................................... 294 New World Stuffed Peppers ..................... 296 Polenta ................................................... 298 Potato Pocket .......................................... 299 Pot Pie .................................................... 300       Co nt ent s Quesadilla .............................................. 303 Shepherd's Pie ........................................ 304 Spanish Rice Casserole ........................... 306 Stromboli ................................................ 308 Stuffed Acorn Squash .............................. 309 Stuffed Baked Tomatoes .......................... 311 Stuffed Cabbage Leaves .......................... 312 Stuffed Mushrooms Italienne ................... 314 Stuffed Peppers with Rice ........................ 315 Stuffed Portabella Mushroom .................. 316 Tantric Dumplings ................................... 317 Tofu Tamales .......................................... 319 Tofu / Tempeh Parmigiani ....................... 321 Tofu 'Tuna' Casserole .............................. 322 Tuscan Wrap ........................................... 324 Vegetable Bean Loaf ............................... 325 Vegetable Bean Burritos .......................... 327 Whoopie Wrap ....................................... 328 XIV       C o n t e nt s XV From the Grill Introduction ............................................. 331 Grilling Tips ............................................. 332 Gas Grill Setup ........................................ 332 Grill Accessories....................................... 333 Grill Temperature .................................... 333 Heat Control............................................ 334 Food Preparation ..................................... 334 Marinating............................................... 335 Reverse Marinade .................................... 335 Glazing.................................................... 336 Smoked Flavoring .................................... 336 Burgers & Hotdogs .................................. 337 Grilled Leek Portabella Soup ................... 338 Grilled Mexican Fajitas ............................ 340 Happy Family Kebabs ............................. 342 Steaks...................................................... 344 Barbecued Gluten Steak .......................... 344 Grilled Tofu Steak ................................... 345 Teriyaki Tempeh ..................................... 347       Co nt ent s Sautés Introduction ............................................. 357 American Stew ........................................ 359 Balti Stir Fry ............................................ 361 Couscous Succotash ................................ 363 Creole Madness ...................................... 365 Curried Enlightenment ............................ 366 Darwin's Natural Selection ...................... 368 The Joe Hercules ..................................... 370 The Etruscan ........................................... 372 Gado Gado ............................................ 374 Garlic Sesame Tofu ................................. 376 Gluten Diablo ......................................... 378     Polynesian Seitan Medallions .................. 348 Mexican Gluten Strips ............................. 349 Quesadilla............................................... 350 Mucho Mexican Quesadilla ..................... 350 Spinach & Gluten Quesadilla .................. 352 Vegetable Kebabs ................................... 353 XVI   C o n t e nt s XVII Gypsy's Fortune ....................................... 380 The Hispania .......................................... 381 Hunter's Bounty ....................................... 383 Hungarian Goulash ................................ 385 Hungarian Style Pierogies ....................... 386 Imam's Delight ........................................ 388 Indian Vegetable Curry ........................... 390 Jamaican Jungle ..................................... 393 Jambalaya .............................................. 394 Leonardo's Vision .................................... 396 Mediterranean Pasta Toss ....................... 397 Neptune's Gift ......................................... 399 Newton’s Law ......................................... 401 The Olympian ......................................... 402 Oriental Stir Fry ...................................... 405 Pasta Primavera ...................................... 407 The Paul Bunyon ..................................... 409 Penne Alfredo Toss ................................. 411 Pierogie Italia ......................................... 412 Polynesian Tofu & Vegetables .................. 414 Ratatoulli ................................................ 415       Co nt ent s   Introduction ............................................. 435 Baking Powder Biscuits ............................ 438 Corn Bread ............................................. 439 Croissants ............................................... 440 French Bread .......................................... 442 French Toast ........................................... 444 German Coffee Cake .............................. 445   Breads & Doughs C o n t e nt s Seitan Stroganoff .................................... 417 Singapore Sunset .................................... 418 Southern Comfort ................................... 420 Teriyaki Tofu ........................................... 421 The Thomas Edison ................................. 423 Tofu Cacciatore ....................................... 424 Tofu Dijon ............................................... 426 Tofu Marsala .......................................... 428 Tofu Scalloppine ..................................... 429 Tuscan Toss ............................................ 431 The Westerner ........................................ 433 XVIII   XIX Hot Cross Buns ....................................... 447 Garlic Bread ........................................... 448 Home Style Quick Bread ......................... 449 Muffins .................................................... 450 Basic Muffins ........................................... 451 Corn Muffins ........................................... 453 Morning Coffee Cake .............................. 454 Morning Coffee Cake Glaze .................... 456 Pizza Dough ........................................... 457 Lefsa ...................................................... 458 Nordic Rye Bread .................................... 459 Pita Bread ............................................... 461 Pierogies ................................................. 462 Pot Pie Dough ......................................... 463 Pancakes ................................................. 464 Basic Wheat Pancakes ............................. 465 Potato Pancakes ...................................... 466 Matzoh Cracker Pancakes ....................... 467 Waffles ................................................... 468 Corn Meal Pancakes ............................... 470 Oatmeal Pancakes .................................. 471       Co nt ent s Blueberry Pancakes ................................. 473 Puff Pastry ............................................... 474 Whole Wheat Bread ................................ 475 Whole Wheat Rolls .................................. 477 White Bread ............................................ 478 XX Introduction ............................................. 481 Soy Based Meats Tofu......................................................... 483 Tofu Cooking Tips .................................... 484 Tempeh ................................................... 488 Tempeh Cooking Tips .............................. 489 TVP.......................................................... 490 TVP Chunks ............................................ 493 Vegan Meatloaf ...................................... 494 Breakfast 'Sausage' ................................. 496 Italian Sausage ....................................... 497 Taco-Style Ground ‘Beef’ ........................ 499 Vegan Meatballs ...................................... 500     Vegan Meats C o n t e nt s   XXI Italian Meatballs ..................................... 500 Swedish Meatballs .................................. 502 Eggless Egg ............................................ 503 Egg Substitute ......................................... 504 Mock Scrambled Eggs ............................. 505 Tofu Crabcakes ....................................... 506 Baked Tofu Turkey .................................. 508 Tempeh Bacon Strips ............................... 510 Wheat Based Meats Seitan...................................................... 511 Basic Seitan ............................................ 513 Seitan Supreme ...................................... 515 Seitan Deluxe ......................................... 516 Perfect Gluten Flank Steak ...................... 518 New York Gluten Strip ............................ 520 Southern Fried Gluten Cutlet ................... 522 Chicken Fried Gluten Cutlet .................... 524 Gluten Roulade ....................................... 525       Co nt ent s Desserts Introduction ............................................. 527 Apple Sauce Doughnuts .......................... 529 Apple Pie ................................................ 530 Baked Custard ........................................ 532 Banana Cake .......................................... 533 Banana Flambe ...................................... 535 Basic Pie Crust ........................................ 536 Basic Pie Crust II ..................................... 537 Bavarian Cream Pie ................................ 539 Berry Pie ................................................. 540 Birch Sugar Syrup ................................... 541 Brownies ................................................. 542 Brown Rice Pudding ................................ 543 Brown Sugar Stars .................................. 544 Chocolate Drop Cookies ......................... 545 Chocolate Mousse .................................. 547 Chocolate Peanut Butter Cheesecake ...... 548 Chocolate Tofu Icing ............................... 550 Christmas Logs ....................................... 551 XXII       C o n t e nt s XXIII Coconut Cream Pie ................................. 552 Crust Cookies ......................................... 553 Egyptian Date Nut Candy ........................ 554 German Chocolate Icing / Filling ............. 555 Ginger Bread Cookies ............................. 556 Graham Cracker Pie Crust ...................... 557 Key Lime Pie ........................................... 558 Miso Mincemeat Pie ................................ 559 Mocha Frosting ....................................... 561 Oatmeal Raisin Cookies .......................... 562 Old Fashion Chocolate Fudge ................. 564 Peanut Butter Chip Brownies ................... 565 Pumpkin Pie ............................................ 566 Ranger Cookies ...................................... 568 Southern Style Fruit Cobbler .................... 569 Soy Milk Doughnuts ................................ 571 Stewed Pears .......................................... 573 Strawberry Shortcake .............................. 574 Triple Chocolate Cake ............................. 575 Whipped Cream ..................................... 577 White Cake ............................................. 578       Co nt ent s Baby Food Introduction ............................................. 581 Combining Baby Foods ............................ 582 Baby’s Fruit ............................................. 583 Baby’s Grains ......................................... 584 Baby's 'Jello' ............................................ 585 Baby’s Nut-Seed Milk .............................. 586 Baby’s Pudding ....................................... 587 Baby’s Salad ........................................... 588 Baby’s Soy Milk ....................................... 589 Baby’s Steamed Vegetables ..................... 590 Suggested Baby Foods ............................. 591 XXIV      Meal Planner & Themes Introduction ............................................. 595 Themes Christmas ................................................ 596 Thanksgiving ........................................... 597 Cinco De Mayo ........................................ 598  C o n t e nt s XXV  South Pacific Feast ................................... 599 Middle Eastern Party ................................ 599 Himalayan Rim Dinner ............................. 600 Oriental Banquet ..................................... 600 Roman Feast............................................ 601 Nordic Smorgasbord ................................ 602 American Sunday Picnic ........................... 602 All American Barbecue............................. 603 Meal Planner Day One.................................................. 604 Day Two .................................................. 604 Day Three................................................ 605 Day Four ................................................. 606 Day Five .................................................. 606 Day Six .................................................... 607 Day Seven ............................................... 607      Co nt ent s Glossary Appendix Cooking-Time Table................................ 679 Hot Pepper Chart.................................... 680 Food Pyramid ......................................... 682 Optimum Daily Food Requirements ......... 682 Measurement Conversion Table .............. 683 Metric to Standard Table ......................... 684 XXVI     Index  Homespun Recipes  Resource Directory C o n t e nt s a Credits Next are the relatives and friends who contributed financially to our original business start-up, and have been there in times of need. The list begins with my wife’s father Dr. Ates Basatemur and my mother, Victoria Rasmussen whose contributions have been greatest. It continues with my deceased father, William Rasmussen and deceased stepfather Richard Lombardi.  My second greatest inspiration has been my young son, Erik, who’s been vegan from birth. Erik was raised on the recipes found in this book and is living testament to the power behind this diet. I would also like to thank my two adult daughters Maegan and Temperance who contributed their talents in the first year to help us get started, and whose wisdom and intelligence helped to guide me.    Foremost, I thank my lovely wife - and business partner - Elif (aka “Liz”), who shared the struggles and joys with me, from the moment we decided to open a vegetarian restaurant. Through the toughest of times - as with the best of days - we’ve shared everything. Her spirit, stamina, and skills, have inspired me to persevere through all obstacles. Without her, none of this would have been possible.   I would like to take time here to thank all of those who helped make the Veggie Works Vegetarian Restaurant a successful, thriving enterprise. If not for these people, this book would never have been written. From the relatives and friends who helped finance its start, to those who helped maintain its daily functions, I thank you all! I should also mention my wife’s mother, Katya Baxter, and our good friends, Greg Guarino, Jerry Stevens and Steve Poggioli, for their support and generosity. The longest list of names that this book is dedicated to are the many full and part time employees that have helped to make the Veggie Works phenomena happen on a daily basis; Omer Basatemur, Nicole Toppetta, Liz Dasa, Mimi Guzman, Mike Giglio, Maggie Smith, Jesi Rheinhardt, Jessica Moriarty, Jeff Keck, Diana and Elise from Denmark, Christia Funkhauser, Natalie Segefka, Phil Linden, Melissa Neville, Eric Jones, Brian Porner, Mary and Mario from Delicious Desserts inc., Phil and Adrian, David Miles, Alexandria, Billy, Shannon, Mike Heptig, Alysa, Andrew and Ginger. A special mention is to my accountant and fellow Green Bay Packer fan, Art Rosen, who has helped us to make the right decisions since the beginning. b Mark W. Rasmussen Author and Chef   Last but not least, my good friend - and designer of this book - Luther G. Brossa, whose unmatched efforts and genius have vulcanized this book into a living, interactive being. Credits I would also like to take this opportunity to thank our loyal patrons, many of whom could be counted on to eat at our establishment on an almost daily basis. Their support and positive feedback are the main reasons we have stayed in business and grown.     1 Preface Restaurant's Vegan Cookbook! “Veggie Works” is a popular vegetarian restaurant located in the New Jersey shore town of Belmar. Ever since we opened in 1994, Veggie Works has received so much local and national acclaim for its unique cuisine, we've decided to share it with you. All the recipes in this book have been prepared and served to happy customers at our restaurant and are designed to work. The methods and processes described have been perfected through thousands of manhours of work and can be relied upon. There are sections on stocking your pantry, necessary equipment and grocery shopping. Every recipe is easy to follow with       Introduction Welcome to the Veggie Works Vegetarian highlighted keywords for cross referencing to a comprehensive Glossary. Every meal from breakfast through dinner is covered, as well as snacks, appetizers and desserts. You'll learn how to prepare delicious and nutritious food from the raw ingredients that you have assembled. Your kitchen will become your workshop and you...the master artist. You'll impress family and friends with your wholesome cooking, as well as yourself. 2     Every recipe in this book contains easy to find natural ingredients that are low in fat, cholesterol free, and entirely vegan. You will learn how to use high protein vegetable meat analogs and concentrated vegetable flavorings to create meals packed with nutrition. Even the most reluctant cynics will easily succumb to the satisfying meals that you prepare. If a recipe requires the use of another prepared food, that recipe will be highlighted   P re f a ce 3 in red and hyperlinked to the relevent recipe. Most recipe ingredients have been highlighted in blue and hyperlinked to a Glossary entry. If you’re not familiar with an ingredient, simply click on the ingredient name to find an explanation of it. Most glossary entries and ingredient entries provide access to a recommended source and/ or distributor through the Resource Directory. In addition, the measured quantities have also been linked to a Measurement Conversion Table. Any of these measurements can be converted to metric values with the aid of a Metric to Standard Table. Once you’ve familiarized yourself with PDF navigation proceedures, the use of this cookbook is easily mastered. First, decide what you want to cook. This can be done through the Table of Contents, Index, Meal Planner & Themes chapter, or, random browsing of the book’s contents! Print only the recipes you need (and any prerequisite recipe ingredient they may call for).       P re fa c e Why Vegan? Why should I adopt a vegan diet? If you    have purchased this book you have probably contemplated this question already. Perhaps you already know the reasons or maybe you are still searching for the reasons. Perhaps you understand why you should be vegan but don’t believe that you can, realistically. This book was composed with the intent of making it easier for people to become vegan in a world predicated on the systematic consumption of animal products. A world with very little to offer towards the   There are many ways to use this book. All recipes are listed alphabetically in their respective chapters. So its up to you, start at the beginning and read through the chapters, or go right to a recipe and start cooking. Once you’ve got your printouts in hand, you’re ready to go! 4  P re f a ce 5 development of a life-style independent of products made from or with animal products. America has become a socioeconomic system that promotes it’s livestock factory farming industries to support an infrastructure of jobs and businesses dependent on the success of those industries. A chain of supply and demand that is staggering in its scope and influence. When it is said that every part of the animal is used, they aren’t kidding. Not just for food consumption, these animals furnish all the leather used to make shoes, belts and other clothing accessories. Animal body substances are used in pharmaceuticals and cosmetics sold world wide. The billion pets that live in America depend on the livestock byproducts that make up the bulk of their pet food. The rendering plants need bodies for the products they produce and the waste they reduce. Unfortunately, the demands of our world on these products have created a belea-       P re fa c e   guered environment that is collapsing under the strain of increasing abuse. With globalism as top priority on the agendas of politicians and global corporations, the prospects of improving these conditions are dismal. The interests of these groups include the marketing of these principals, products and industries to the underdeveloped countries of the world. We are reassured that these “experts” know what is best for everyone and everything, spending billions of dollars annually in public relations to convince us. 6   What politicians and those with vested interests in the production of animal goods don’t care to mention are the negative consequences of their actions. Human health has deteriorated with increased obesity, arterial and coronary diseases, cancer, auto-immune diseases, bacterial poisoning, diabetes and other strange and new diseases. America leads the world in these diseases when compared to underdeveloped countries whose cultures have supported a mostly vegetable based diet,   P re f a ce 7 with flesh consumption minimal. Factory farming interests want these countries to adopt the American diet, with its fast food hamburgers and chicken. With its well marbled beef for the wealthy, cheap meat for the poor, and all its inherent diseases. America being rapidly drained of its fresh water supply by billions of thirsty animals earmarked for our future consumption. One beef cow can consume as much as 250,000 gallons of water in its short lifetime. Factory farmed chickens and pigs use millions of gallons of water in their operations annually. Factory farming creates more than two thirds of our nation’s runoff pollution, dumping tons of nitrates and bacteria into our waterways and destroying the natural ecology and poisoning fish.     Our land is over grazed and over farmed for livestock feed. About 90% of America’s farmland is dedicated to producing feed for livestock. A cow is a ruminant animal with four stomachs designed to break down   P re fa c e In countries where grain and soybean feed is not abundantly available, the insidious and life threatening disease - bovine spongiform encephalopathy (BSE) - commonly referred to as “Mad Cow”, is the result of feeding these unfortunate animals processed by-products of their own slaughtered species! It’s now been confirmed that humans can acquire variant Creutzfeldt-Jakob disease (vCJD) from BSE contaminated meat products. The response of those who risk losses in the marketplace, is to promise better screening of diseased animals, and the eventual development of drugs to combat the     high concentrations of cellulose in wild grasses while creating proteins through enzymatic action by fixing nitrogen. A cow never needs to eat wheat, corn or soybeans unless you need to fatten them up a for short life and a high yield at the slaughterhouse. It is the force feeding of these grains that contribute to the high fat content of the meat, rendering it even more dangerous to your health when you eat it. 8   P re f a ce 9 spread of BSE. What you must always ask yourself, are the promises of meat producers’ to be trusted now and in the future, or would it not be more a intelligent to simply forgo meat as a dietary option? Millions of acres of natural forests worldwide have been decimated for the production cattle, pigs and chickens in just a few short decades. Millions of oxygen producing and carbon dioxide consuming trees, bushes and grasses have been cleared in the Amazon rain forest to graze cattle. These cattle spend a short youth consuming natural grasses before they are sent to America’s feedlots to be fattened on grains and soybeans. This worldwide system of clearing land, farming feed, grazing, transporting, manufacturing, packaging and retailing beef consumes a thousand times more energy to produce a pound of flesh than is required to produce a pound of grain. The agony of factory farmed livestock and the cruelty inflicted upon them by their       P re fa c e     Becoming a true vegetarian, or vegan, is a personal stand against the forces of worldwide ecological destruction. It is an intent to bring an end to the exploitation of animals. It is taking control of one’s health and of one’s life. It is opposing the automatic generation of evil with the willful generation of goodness. It is stepping forward on the evolutionary path. P re f a ce human tormentors is beyond belief. The modern meat producing factory farm is not the classic country farm, where the friendly farmer knows every animal by name, and every beast lives a decent life before its sudden and unexpected death. At the factory farm, from birth until death the relentless hell of their existence is a life that no man would ever consciously wish upon another creature. Yet we thoughtlessly accept this torture, as long as it is neither seen nor heard. The rational for this chain of ‘necessary’evil behavior is to produce a clean packaged product we can buy at the local supermarket, feed our hungry bodies and go on with our life. 10   11   Some of the greatest people who have ever lived on this planet have been vegetarian. Geniuses such as Plato, Martin Luther, Benjamin Franklin, Isaac Newton, Albert Einstein, Thomas Edison and Ghandi were vegetarian. These people, and many more, were strong believers in the benefits of vegetarianism and wrote profusely on the subject. We have compiled a number of quotations from famous vegetarians throughout history, from the internet, and have included them in this book. You will probably be surprised to find so many recognizable historical figures. Our hope is that their words inspire and enlighten the reader by example. These famous vegetarians were not alone in their time. Most people are not aware of the common practice of vegetarianism by social and religious groups throughout history. From King Tut’s family empire in ancient Egypt, to the Essene Jews of the Dead Sea, to the Hindu culture of India, the Hunzas of the Himalayas, the Buddhists     P re fa c e   This book was written with the intent of planting a seed in the fertile soil of evolutionary progress. We hope to establish a set of fundamentals, principals and guidelines for families to start living a vegan lifestyle. It is our desire that the information in this book be used like a toolbox to repair your diet. Every tool you’ll require is in the box, complete with instructions. Every aspect of vegan world cuisine is covered in this book. From breakfast through dinner,   P re f a ce of Southeast Asia, China and Japan, the Albigensians and Cathors of Medieval Europe, the Seventh Day Adventists of America... entire societies thriving for decades or centuries, some of which were entirely vegan. The Albigensians/Cathars, for example, were a society of Gnostic Christian intellectuals, artists, mathematicians and craftsmen whose extended families comprised a population of millions, all of whom were entirely vegan. This group thrived for nearly 500 years until they were exterminated by the Inquisition in the middle ages. 12   13 from soups to desserts, from simple side dishes to vegan banquets... it is all covered here. Every recipe, method and procedure detailed is designed to teach you the basics and inspire new creations. Life begins daily with the mundane activities ahead. Let those activities be accomplished through positive action. Allow yourself to do the good you were intended for. Respect the world you were created in. Go Vegan! P re fa c e Mark W. Rasmussen Author and Chef 14 Final Thought... As I was finishing up the final touches on this book, I kept coming back to the actual cover, never quite feeling satisfied with its look. Then I came across an oil painting that the author’s sister, Kim, painted in 1983. Kim passed away at a very young age, from breast cancer. When you look at this painting, know that she would have wanted us all to cherish this planet’s natural bounty, and never take life for granted. Luther G. Brossa Designer P re f a ce 15 Getting Started all the ingredients, materials and tools to make all the recipes in this cookbook. It is not intended to suggest that you need to accumulate everything listed before you can startcooking the recipes in this book. You will, however, want to ensure that you do have the most fundamental materials, tools and ingredients before starting.     In addition, every recipe lists all of the materials needed to successfully complete it. Until you’re familiar with the process, it helps to start with the simplest of recipes, as a means of building confidence in your cooking skills. Using the recipes in this book requires the assembly of some basic materials including   Introduction The following represents a complete list of dry goods, herbs and spices, produce, kitchen equipment and miscellaneous items. 16 Cleaning Produce Prior to all produce preparation, wash all hardsurfaced fruits and vege-tables using a (dedicated) vegetable scrub brush. In many instances, you may not be able to procure organic produce. In such cases, you may want to soak produce in a ten to one (10:1) solution of water to white vinegar. That means, you’d take 9 cups of cold water and mix one cup of white vinegar to create an extremely effective yet very inexpensive - solution for removing surface toxins from produce. Depending on the actual produce’s surface characteristics, the soaking time would more or less change in duration. A leafy produce (such as spinach) could be 15 minutes or less, and hard surfaced foods (such as cranberries) could require 2 to 4 hours of soaking. You can extend soaking process, but always remember, you also risk imparting a vinegar-like flavor to the soaked produce itself! At the conclusion of the soaking process, soaked produce must be completely immersed in rinsing water, to remove all traces of soaking solution.    Getting Started    17 Hygiene Always wash your hands well, before you  Kitchen Safety A top priority of every chef, must be safety!  start preparing food. This means, keeping a separate bar of soap and finger-nail scrub brush available at the wash station. It has been determined, that the hands are the primary vector (carrier) of pathogens! Periodic disinfection of all hand contacted surfaces (equipment controls, utensils, cabinet door knobs, cutting boards, and so forth) is extremely important, to ensure a healthy kitchen environment...for everyone. A good chef knows the importance of cleanliness. As food is - obviously ingested by us all, your attitude and expectations, should be one of demanding professionalism. Basic rules for the safe handling of cuttinginstruments, must be observed. Where possible, avoid unnecessary contact with food stuffs. Any hint of spoilage, merits immediate disposal of questionable foods! Always have hot pads or mittens around, to prevent painful burns. Use caution when     Getting Started   Chef’s Knife Wire Whisk Rubber Spatulas Tongs Oven and Range Baking Dishes Food Processor  Suggested The following is a comprehensive list of stock Equipment items of various categories, starting with basic kitchen equipment: Citrus Squeezer Cooking Pots & Pans Rolling Pin Knife Sharpener Blender Muffin Pan Cutting Board  Getting Started pouring away boiling solutions! Keep the floors clean of spills and slippery materials. Food timers and thermometers are a necessity, and attentiveness to range, oven, grill and broiler temperatures is imperative. Fire is useful...but dangerous, and must always be respected. A first-aid kit, complete with burn medication, antiseptics and bandaging should be accessible to all family members and kitchen personnel, and must always be kept well stocked. 18   19 Vegetable Peeler Mixing Bowls Spaghetti Strainer Food Timer Vegetable Juicer Cooking Spoons Metal Spatulas Pastry Cutter Pastry Brushes Loaf/Bread Pans     Notes: Stainless steel, cast iron or anodized non-stick pots and pans are recommended. Stainless steel utensils and mixing bowls are also highly recommended. A sharp knife is a must. An electric sharpener produces a great edge but using it too often will take too much steel off the blade, eventually reducing its usefulness. Regular use of a traditional hand held steel sharpener is best as long as the knife is new or in great condition.   Getting Started Grains & Flours brown rice bulgar wheat quinoa whole wheat flour vital wheat gluten corn meal cornstarch bread crumbs soy flour millet unbleached white flour basmati rice unbleached pastry flour 20   Spices & Herbs thyme coriander marjoram salt dill cardamom rosemary onion powder asafetida fenugreek oregano basil bay leaves curry powder black pepper mustard sage chili powder cumin cajun spice blend  Getting Started    21 Pasta linguini lasagna ziti ditilini pasta       vanilla cinnamon mace habenero savory tarragon anise clove ginger root & powder garlic powder caraway seeds allspice lavender file powder paprika cayenne cilantro horseradish clove parsley celery seeds penne orzo couscous large shells Getting Started Condiments & Sweeteners balsamic vinegar peanut butter soy sauce louisiana hot sauce dijon mustard molasses raw sugar vegetable bouillon apple cider vinegar sesame tahini brown rice syrup xylitol xanthum gum non-dairy chocolate chips sucanat agar agar miso paste 22   silken & firm tofu soy milk TVP burger style soy mozzarella cheese  Soy Products tempeh TVP burger blend TVP poultry style soy cheddar cheese  Getting Started   23 Beans, Seeds, Nuts pinto beans black beans cantilini beans sesame seeds lima beans kidney beans great northern beans beans sunflower seeds walnuts peanuts   olive oil roasted sesame oil flax seed oil   Oils & Spreads   soy oil soy margarine canola oil Getting Started Wraps & Flatbreads tortillas taco shells - soft taco shells - hard spring roll wraps whole wheat pita bread 24 Produce broccoli mesclum mix fennel turnip string beans mustard greens bean sprouts butternut squash red onion garlic clove rutabaga spinach     onion endive mushrooms asparagus leeks escarole summer squash cauliflower carrots portabella mushrooms bok choy nappa  Getting Started  25       colored bell pepper acorn squash cucumbers yams parsnip kale snow peas corn (white & yellow) sweet potatoes pineapple jalapeno peppers chickpeas (canned) lemons celery peas potatoes zucchini oranges fresh tomato, sundried & canned Getting Started       Getting Started 26 27 Salads, Dressings & Dips in this chapter add variety and nutrition to any meal. They can be served as appetizers, refrigerated for several days and can provide great side dishes to lunch or dinner courses. In this chapter you will learn that simple raw vegetables, green salads, nuts, beans and grains can be transformed into unique dishes by combining them in different ways with different sauces and dressings. You will also discover how to create prepared Dressings, Dips and condiments that other recipes in this book rely on and that provide the foundations for new creations. Included in this chapter as well are recipes for fruit salad dressings. These easily       Introduction The chilled, prepared salad recipes found blended raw dressings add color and flavor to mixed fruit combinations. 28 MEASURE INGREDIENT  Place whole, unpeeled eggplants in a baking dish and bake at 400°F for about 40 minutes or until completely soft. Remove from oven and cool. Cut eggplants in half, then, using a spoon, scrape the seed row out and  2 large eggplants 1/4 tsp cumin 1 garlic clove 1/2 cup sesame tahini (to taste) salt Salads, Dressings & Dips                                 29 discard. Be careful not to waste the juices. Remove the flesh from the skins. Add all other ingredients together with eggplant and juices. Place in a food processor and puree. Pulsing the food processor will create a pulpier version. Makes a great dip for chips, crudites or pita wedges. 1/2 head white cabbage - shredded 1 carrot - grated   MEASURE 3/4 cup Mayonnaise 1 tsp apple cider vinegar 1 tsp caraway seeds (to taste) salt & black pepper   INGREDIENT                                S a l a d s , D re s s i n g s & D i p s Shred cabbage by slicing thin strips off head. Grate carrot. Mix all ingredients and chill until serving. 30   MEASURE INGREDIENT 2 heads broccoli 3 Tbsps olive oil Remove buds with small stems from broccoli head; and set large stalk aside. Heat a frying or sauce pan. Add oil to pan. Add garlic to oil and turn flame down. Slowly and lightly brown garlic, then, quickly pour water into pan. Add broccoli to pan and cover. Steam broccoli in garlic and oil mix-   2 garlic cloves - diced 1/4 cup water (to taste) salt & black pepper Salads, Dressings & Dips                              31 ture until tender. Season with salt and pepper. Remove from heat and refrigerate. 1 lb package firm tofu - crumbled 2 cups Vegetable Stock 1/2 cup Mayonnaise 1/2 tsp onion powder 1/4 tsp garlic powder In a mixing bowl, drain and crumble tofu with your hands. Heat vegetable stock in a small sauce pan and add the crumbled tofu. Boil tofu for 3-5 minutes to alter the texture to a more egg-like product. Allow to cool,   2 Tbsps nutritional yeast (to taste) salt & black pepper   MEASURE INGREDIENT        !!        ’          S a l a d s , D re s s i n g s & D i p s drain off excess liquid then add remaining ingredients and mix gently but thoroughly. Chill before using. 32   MEASURE INGREDIENT 2 cups elbow macaroni 1 Tbsp salt 1 medium fresh tomato - chopped 1 green bell pepper - chopped Boil elbow macaroni in four or more cups of water with a tablespoon of salt. Boil 8-10 minutes then rinse with cold water until noodles have cooled. Chop up tomato and bell pepper and add together with noodles and mayonnaise. Salt and pepper to taste.  1 cup Mayonnaise (to taste) salt & black pepper Salads, Dressings & Dips "       #                     33              "      S a l a d s , D re s s i n g s & D i p s MEASURE INGREDIENT   1/4 cup water 1 orange - peeled & sectioned 1 apple - cored & wedge sliced Heat a small skillet or frying pan and add the xylitol and water. Begin cooking this down, reducing the water out of the sugar, forming a syrup. Meanwhile, peel the orange and isolate each section. Peel, core and slice the apple into small wedges. Peel and slice banana into thin rounds. Drain pineapple chunks.   1 banana - thin round sliced 1 cup pineapple - course chunked 1 cup mixed nuts (unsalted - raw)   1 cup xylitol   When syrup thickens considerably, toss in the fruit and stir fry a minute to coat the fruit sections. Remove the sugar glazed fruit from the pan and combine with the nuts in a bowl. Mix well together and serve. 34    1 large cucumber - sliced 3 large mushrooms - sliced 1 large fresh tomato - wedge cut 1 head broccoli 1/4 cup olive oil  MEASURE 2 cups pasta - uncooked 1 yellow bell pepper - chopped              #    "       INGREDIENT Salads, Dressings & Dips     35 MEASURE INGREDIENT 2 Tbsps apple cider vinegar 1 tsp basil - dry (to taste) salt & black pepper Boil the pasta 8-12 minutes, drain, rinse well and set aside. Chop peppers, slice cucumber and mushrooms, then cut tomato into wedges. Cut flowerets from broccoli and steam for three minutes or until bright green. Remove broccoli and plunge into cold water. This retards any further cooking and preserves its crisp green color. Place prepared veggies and cooled pasta together in a mixing bowl, mix in oil, vinegar and seasonings. Chill well before serving    "      ! $                   S a l a d s , D re s s i n g s & D i p s MEASURE INGREDIENT 36 6 large idaho potatoes - peeled & chunked 1 medium onion - chopped 2 large celery stalks - chopped   1 package vegan-style canadian bacon 1 romaine lettuce heart 2-3 Tbsps apple cider vinegar (to taste) salt & black pepper Salads, Dressings & Dips 1/4 cup soy oil Chop up onions and celery. Heat a skillet or frying pan and pour in oil. Sauté onions, celery and chopped Canadian bacon until tender. Chop up romaine lettuce heart and mix with cooling potatoes Pour entire contents of skillet over potatoes. Add vinegar, salt, pepper and mix well. Chill well.   Wash potatoes, stripe peel potatoes, and cut into large chunks. Place potatoes in pot of water and boil on medium heat until potatoes are almost done. While still firm (test with a fork) drain off water and let potatoes rest while cooling. Turn over potatoes once or twice to insure that they cool evenly.   37 MEASURE INGREDIENT 2 green bell peppers 2 red bell peppers 1/2 cup Grill Goddess Sauce 1/2 lb orzo - uncooked 1 pt cherry tomatoes Slice portabella mushroom caps into thin pieces. Remove seeds and stem, then quarter peppers. Par boil peppers. In a large mixing bowl, pour in prepared sauce and add peppers and mushrooms. Allow a few minutes to marinate. Meanwhile, cook orzo according to package directions. When orzo is completely soft, remove from heat and rinse with cold water. Set aside.     4 large portabella mushroom caps - sliced   %         &  &       '         S a l a d s , D re s s i n g s & D i p s Have a hot grill ready. Turn grill flame down and put marinated mushrooms, tomatoes and peppers on grill. Baste with some of the remaining prepared sauce then flip and baste again. Place grilled veggies in mixing bowl with remainder of the prepared sauce. Add in orzo and chill, then serve. 38       ! "    MEASURE 1 lb kale - fresh 1/4 cup sesame seeds - raw 2 Tbsps miso paste 1 Tbsp soy sauce 1/4 cup water              "      INGREDIENT Salads, Dressings & Dips 39 MEASURE INGREDIENT 1 Tbsp apple cider vinegar 2 Tbsps roasted sesame oil Wash kale well and strip leaves from each stalk. Steam leaves - at least 5 minutes - in about 1 cup water on a low flame. Drain off liquid. You can save this nutritious liquid by adding to your Vegetable Stock. Heat up a skillet or non-stick fry pan until very hot. Turn flame to low and add raw sesame seeds. Stirring or flipping often, roast seeds to a golden brown. Keep an eye on this, as seeds burn up fast, when unattended. Mix miso paste well with 1/4 cup water or cooking liquid, in a medium sized bowl. Add in soy sauce, vinegar, and roasted sesame oil. Put cooled kale into bowl, add sesame seeds and mix well. Chill before serving.       S a l a d s , D re s s i n g s & D i p s           &   (  # $  40   MEASURE INGREDIENT 4 large leeks 1 onion - chopped Leeks are notoriously dirty. Discard wilted outer leaves and cross cut eighth inch rounds using crisp white stalk and tender outer green leaves. Place cut leek rounds in pot of cold water to soak dirt off. Chop onion and   2 large carrots - sliced diagonally 1 Tbsp allspice 1 tsp salt 1 cup Brown Rice - cooked 1/4 cup olive oil 1 bunch dill - fresh Salads, Dressings & Dips   41 slice up carrot diagonally. Heat olive oil in small sauce pot. Put onions in pot and turn heat to medium. Cook onions a few minutes then add drained leeks and carrot pieces. Stir vegetables, add allspice and salt, put lid on pot and slow cook until soft and tender. Rinse cooked rice briefly to remove excess starch and add to mixture. Also add chopped fresh dill. Turn off heat and to cool. Refrigerate until ready to serve.  1/2 cup sundried tomatoes 1 green bell pepper - chopped  MEASURE )  *  $ +           INGREDIENT 1 cup couscous - uncooked 1 cup water - boiling 1 cup cauliflowerettes 1 cup carrots - chopped              S a l a d s , D re s s i n g s & D i p s MEASURE INGREDIENT 1/2 red onion - chopped 1/4 cup black olives - chopped 1 tsp cumin 1/2 tsp allspice 42   1/4 cup olive oil 2 pinches salt Pour in couscous into boiling cup of water, then turn off flame. Cover and let set for 5 minutes. Fluff up with fork. Separately prepare sun-dried tomatoes by covering with water and simmering for 5 minutes in a pot or skillet. Cool and then chop into large pieces. Chop up peppers, onions, then mix with sliced olives, spices, chickpeas, tomatoes, cauliflower and carrots in a large bowl. Add in lemon juice, olive oil, and salt.   In a pot or skillet, steam cauliflower and carrots until firm, but not over done. Salads, Dressings & Dips 2 lemons - juiced   1/3 cup chickpeas - cooked & rinsed 43 Dump cooked couscous into strainer or colander and rinse with cold water to remove starch. Add couscous to veggie mix and stir up well. Refrigerate until ready to serve. MEASURE  1/4 cup soy oil 3 Tbsps apple cider vinegar  1 Tbsp salt 12 medium red potatoes - course chopped 1/2 red onion - chopped 1 celery stalk - chopped 1 red bell pepper - chopped 1/2 tsp black pepper   INGREDIENT     &    "  (            S a l a d s , D re s s i n g s & D i p s Wash and strip-peel potatoes and chop into larger pieces. Put into pot of salted water and boil until firm and almost done. Drain off water and dump potatoes in a bowl. Chop up vegetables and combine with the potatoes, salt, pepper, oil and vinegar. Chill and serve. 44    %     1 small bunch cilantro  MEASURE 1 cup pinto beans - cooked 1 cup kidney beans - cooked 1 green bell pepper 1 red bell pepper   ,      &  "      INGREDIENT Salads, Dressings & Dips 45 MEASURE INGREDIENT 2 garlic cloves - crushed 1 cup fresh corn - cut 1/4 tsp cumin 1 lemon - juiced 1 jalapeno pepper - diced (optional)     Rinse home-cooked or canned beans and put into large mixing bowl. Chop up peppers and cilantro and add all remaining ingredients into bowl and mix well. For added flavor, you can also mix in a diced jalapeno pepper. Chill and serve.   (to taste) salt & black pepper 1/4 cup soy oil S a l a d s , D re s s i n g s & D i p s   -            ,  "  +           $ &$   46 2 cups Vegetable Stock 1 cup TVP poultry style - chunks 2 celery stalks - chopped In a sauce pot, bring vegetable stock to a boil. Add dehydrated TVP to boiling stock. Turn down flame and simmer for 5 minutes covered. Remove from stove and strain off remaining liquid back into stock pot and save. Set TVP aside to cool. Chop up celery and add to mixing bowl with TVP chunks and all remaining ingredients. Mix well, then chill before serving.   1/2 cup Mayonnaise 1 tsp apple cider vinegar (to taste) salt & black pepper   MEASURE INGREDIENT Salads, Dressings & Dips 47 MEASURE INGREDIENT 1 lb lo mein noodle (or suitable replacement) 1 carrot- julienne cut 1 red bell pepper - sliced 4 bok choy stalks - sliced Cook noodles according to directions on package. Rice stick noodles work as well as linguini, spaghetti or any other long noodle. Rinse well and   3 large mushrooms - sliced 1 head broccoli 1/4 cup water (for boiling) 2 Tbsps soy sauce 3 Tbsps sesame seeds - roasted 2 Tbsps apple cider vinegar   3 Tbsps roasted sesame oil   ,           )            S a l a d s , D re s s i n g s & D i p s   #   drain. Put noodles in a mixing bowl, add 1 tablespoon roasted sesame oil to noodles. This keeps them loose and prevents them from sticking to each other. Julienne cut carrot, slice pepper, bok choy and mushrooms, then remove broccoli buds from stalk. Set the stalk aside and save for use in your vegetable stock. 48 Combine all noodles, prepared veggies, soy sauce, roasted sesame seeds, vinegar and remaining oil inside a bowl and mix well. Served chilled.  Salads, Dressings & Dips Heat up a skillet, add water with sliced veggies, then boil for 2 minutes. When adequately boiled, remove veggies and rinse with cold water to retain crispness.      49    & &  MEASURE INGREDIENT 2 large fresh tomatoes - wedge cut 2 celery stalks - thin cut 5 garlic cloves - chopped 1 large bunch basil - fresh Cook pasta according to package directions. Drain, rinse and set aside. Cut tomatoes into wedges, celery into thin rounds. Wash basil, strip leaves from stalks and discard stems.   1/4 cup olive oil 2 Tbsps balsamic vinegar (to taste) salt & black pepper   1 lb pasta shells - medium size   (                      S a l a d s , D re s s i n g s & D i p s Chop up garlic and brown lightly in the oil. Retard browning by adding in the balsamic vinegar and remove from heat. Put pasta, tomatoes, celery and basil in a mixing bowl and pour oil, garlic, and vinegar over everything. Add salt, pepper and mix well, Refrigerate. 50   MEASURE Wash beans and snap or cut ends off. Lightly brown garlic in olive oil then add water, beans, salt and pepper. Cover and steam beans about 5 minutes. Remove from heat slightly under cooked. Allow to cool before using. Refrigerate.   1/4 cup olive oil 1/3 cup water (to taste) salt & black pepper   .                      INGREDIENT 1 lb string beans - fresh 5 garlic cloves Salads, Dressings & Dips    51 1/2 cup bulgar wheat 1 cup water 1 large bunch parsley - diced   1 large fresh tomato - diced 1 lemon 2 Tbsps olive oil (to taste) salt   MEASURE INGREDIENT 1/2 red onion - diced 1 green bell pepper - diced                           /0             '  S a l a d s , D re s s i n g s & D i p s Combine the bulgar and water in a small saucepan and bring to a boil. Reduce heat and simmer for 3-5 minutes. Turn off heat and allow to stand, covered for another 20 minutes. Dice up parsley, onion, pepper and tomato. Combine bulgar with veggies, add juice from lemon, olive oil salt and mix well. Chill before serving. Serves 4-6. 52   MEASURE   1 lb string beans 1 lb chickpeas - cooked 1 lb kidney beans - cooked 5 garlic cloves - diced 3 Tbsps olive oil 4 Tbsps apple cider vinegar (to taste) salt & black pepper                '&    INGREDIENT Salads, Dressings & Dips 53 Steam string beans and rinse with cold water to retain green crispness. Rinse cooked chickpeas and kidney beans and add all beans to a mixing bowl. Heat a skillet and pour in the olive oil and diced garlic. Lightly brown garlic and remove heat. Pour oil and garlic over beans. Add vinegar, salt and pepper and mix well. Chill well. 1 large head nappa cabbage - chunk chopped  1 lb package firm tofu - cubed 1/4 cup roasted sesame oil 1/4 cup sesame seeds - roasted 4 Tbsps soy sauce 2 Tbsps apple cider vinegar 1/4 cup cilantro - chopped  MEASURE   INGREDIENT      $      1                '(     S a l a d s , D re s s i n g s & D i p s Cut off base and chop nappa leaves and stalks into large chunks. Chop tofu into 1/2 inch cubes. Combine all ingredients, toss well and serve. 54 Dressings Salad Dressings are to raw vegetable salads Salads, Dressings & Dips what sauces are to sautés. A good salad dressing will effectively set the tone of the salad without masking the natural flavors of the raw vegetables. The following recipes reflect these principals while possessing unique and delicious flavors.  1 12-oz package silken-firm tofu 1 cucumber - peeled & seeded  MEASURE   INGREDIENT                !     )  *    55 MEASURE INGREDIENT 1 cup soy milk 2 Tbsps onion powder 1 Tbsp garlic powder 1 tsp salt                       MEASURE INGREDIENT   ) *    1 Tbsp water Blend all ingredients - except soy oil - in food blender. After suitable period, slowly dribble oil while blending, until smooth yet thick. Keep refrigerated. 1 cup Sour Cream 3 garlic cloves   1/2 cup soy oil (for dribbling) few sprigs parsley S a l a d s , D re s s i n g s & D i p s MEASURE INGREDIENT (to taste) salt Mix ingredients thoroughly in a blender. Keep refrigerated. 56   INGREDIENT 1 12-oz package silken-firm tofu  Blend all ingredients - except soy oil - in food blender. After suitable period, slowly dribble oil while blending, until smooth yet thick. Keep refrigerated.                       MEASURE 1 cup soy milk 2 Tbsps onion powder 1 Tbsp garlic powder 1 tsp salt few sprigs parsley 1/2 cup soy oil Salads, Dressings & Dips  )+&*  57                   2        MEASURE INGREDIENT ,- .  1/3 cup virgin olive oil 1/4 cup apple cider vinegar 1/4 cup balsamic vinegar  1 level Tbsp each: thyme, oregano, marjoram & basil Mix all ingredients thoroughly. Store refrigerated.  1/3 cup water 1/3 cup soy sauce 6-8 garlic cloves - finely diced 1 tsp cajun spice blend   1/3 cup soy oil   S a l a d s , D re s s i n g s & D i p s 1 cup soy oil 1/4 cup apple cider vinegar 1/2 cup Ketchup 1 tsp paprika 1 tsp mustard powder Mix all ingredients thoroughly. Store refrigerated.   1 tsp salt 1 tsp tarragon leaves 1 tsp cayenne pepper 1/3 cup raw sugar   2 Tbsps lemon juice Salads, Dressings & Dips MEASURE INGREDIENT    2     3              &*  58 59  & *      &   MEASURE INGREDIENT 2 cups fresh fruit - chopped 1-2 avocados - ripe 2-3 Tbsps olive oil Blend (or process with food processor) all ingredients. Use immediately.   2 Tbsps lemon juice     S a l a d s , D re s s i n g s & D i p s   ,  3           4        /  .   *  60 1/3 cup soy oil 1/4 cup olive oil 1/4 cup apple cider vinegar 1/2 tsp each: basil, oregano, thyme, Mix all ingredients well and use. Refrigerate and shake well before using.   3 Tbsps water 1 Tbsp salt   MEASURE INGREDIENT marjoram & tarragon Salads, Dressings & Dips 61 # / *          MEASURE INGREDIENT 1/2 cup olive oil 1/4 cup water 1 tsp salt 1 lemon - juiced 1 pinch each: tarragon, thyme, oregano, basil, marjoram & black pepper Mix everything well and serve. Chill and mix before serving.       S a l a d s , D re s s i n g s & D i p s             &       Salads, Dressings & Dips ) 62 1 12-oz package silken-firm tofu 1/4 cup apple cider vinegar 2 Tbsps salt 3 Tbsps raw sugar (or xylitol) Put all ingredients - except soy oil - in blender (or food processor). Begin blending until mass is thickened. Pour in oil slowly while continuing to blend. Mixture should be creamy thick. Mayonnaise will keep refrigerated for weeks.     1/2 cup soy oil MEASURE INGREDIENT 63 1/2 cup soy oil 1/4 cup roasted sesame oil 1/4 cup soy sauce 1/3 cup apple cider vinegar 1/4 cup sesame seeds - roasted 4 garlic cloves - mashed Mix all ingredients thoroughly. Store refrigerated.  1/2 cup water 4 Tbsps raw sugar (or xylitol, or brown rice syrup) mixed with 1/4 cup water    MEASURE INGREDIENT                     !   S a l a d s , D re s s i n g s & D i p s     *  /    0           )-0*  64   MEASURE INGREDIENT 1 lemon - juiced 1/4 cup olive oil 1/3 cup water 1 tsp salt 1 jalapeno pepper - finely diced Choose avocados that are firm but ripe with a nice green color. Scoop meat out and discard shell. Add avocado and all ingredients to blender and blend well. Chill before serving.   1 tsp cajun spice blend   2 large avocados - ripe Salads, Dressings & Dips 65 1 cup sunflower seeds - raw 3 cups water - cold 1 avocado - ripe 1 lemon - juiced Soak seeds overnight in the water. Do not soak longer than 12 hours unrefrigerated. Combine soaked seeds, water and all other ingredients in a blender or food processor. Blend until texture is creamy.   1/4 cup olive oil 2 Tbsps soy sauce 1 tsp cajun spice blend   MEASURE INGREDIENT                                  S a l a d s , D re s s i n g s & D i p s     &             MEASURE INGREDIENT '&.  66   1/3 cup apple cider vinegar 1 Tbsp marjoram 1 Tbsp salt 1 cup Tahini Sauce Mix everything together and apply to green salads. Save refrigerated.  Dips This is entirely left up to you. Just use the vegan sour cream recipe, add onion powder for onion dip or diced jalapeno and a pinch of cumin for a spicy Mexican dip. Use your imagination and have fun! Salads, Dressings & Dips 1/2 cup soy oil    67 MEASURE INGREDIENT 1 mango - peeled & chopped 1 green tomato - diced 1 onion - diced 2 green apples - diced 1/2 cup apple cider vinegar  1 pinch clove 1 tsp turmeric  1/2 tsp salt 1/2 cup raw sugar (or xylitol) 1 tsp ginger root - minced 1/2 tsp cinnamon   1 papaya - peeled & chopped   $          .    /    S a l a d s , D re s s i n g s & D i p s & ) Use a mango and papaya that are almost ripe, but still firm. Peel and chop up the flesh of these fruits and place in a mixing bowl. Dice up the green tomato and add this and the other ingredients to the bowl. Transfer the contents of the mixing bowl to a sauce pot and bring this to a boil. Reduce heat and simmer for 10 minutes. Remove from heat and chill before serving. 68  Salads, Dressings & Dips NOTE: There are numerous recipes for chutney recorded in thousands of cookbooks, all indicating the variety of creative possibilities this condiment offers. This recipe represents a typical Indian chutney.      69 1/2 small fresh tomato  Mix all ingredients in a blender (or food processor). Keep chilled.  1/2 small onion 1/4 tsp cumin 1/4 tsp cajun spice blend (or cayenne pepper) 1/2 tsp salt   1 garlic clove MEASURE INGREDIENT 2 avocados - ripe 1/2 lemon - juiced     &             &    S a l a d s , D re s s i n g s & D i p s    2 16-oz cans chickpeas Using a food processor, start with pulsing the garlic until it is chopped fine. Add remaining ingredients to food processor and blend. Refrigerate. '     5"            6 Salads, Dressings & Dips / 70     MEASURE INGREDIENT 5-6 garlic cloves 1/2 cup Tahini Sauce 1-2 lemons - juiced 1 tsp salt 71 MEASURE INGREDIENT 1/4 cup raw sugar (or xylitol) 1/2 cup mustard - prepared 1/4 cup soy oil Simply blend all ingredients together. Keep refrigerated.   1 Tbsp apple cider vinegar 1 Tbsp salt 1 Tbsp onion powder 1 tsp garlic powder 1/4 cup water   1 4-oz can tomato paste     0             S a l a d s , D re s s i n g s & D i p s ! & 1 head romaine lettuce 6 ozs field greens 1/4 cup nuts Wash lettuce and discard inferior leaves. Remove best inner large crisp leaves and set aside. Put other ingredients into a food processor and pro-   4 Tbsps olive oil 1/2 tsp cajun spice blend 1/4 tsp thyme - powdered (to taste) salt & black pepper   1/4 cup sunflower seeds - raw 1 avocado - ripe 1 lemon - juiced 1 carrot - grated 1 celery stalk - chopped Salads, Dressings & Dips MEASURE INGREDIENT              #             + 1 72 73 cess into coarse paté. Stuff saved romaine leaves with paté and serve as hor d’oeuvres. MEASURE  2 pinches cumin 1 Tbsp salt 2 garlic cloves 1/2 onion - chopped  3 large fresh tomatoes - chopped 1 Tbsp tomato paste 1 small jalapeno pepper - seeded 1 Tbsp apple cider vinegar   INGREDIENT   /’       /0     (              S a l a d s , D re s s i n g s & D i p s MEASURE INGREDIENT 1 colored bell pepper - seeded 1/4 cup cilantro - chopped Put fresh tomatoes, tomato paste, jalapeno pepper, vinegar, cumin and salt together into a food processor and pulse until mixed but not liquefied, then set aside. Process garlic, then add onion, bell pepper and pulse. Combine all contents, then mix in cilantro. Salsa is ready to serve. 74     MEASURE 8 ozs sesame tahini 2 lemons - juiced 10 ozs water                          ,             '& INGREDIENT Salads, Dressings & Dips 75 MEASURE INGREDIENT 1 Tbsp salt Blend everything thoroughly in a blender and refrigerate. Add more salt, or water, to adjust taste and consistency.  MEASURE 1 12-oz package silken-firm tofu  Use a food processor to blend ingredients into a thick creamy mixture. Store refrigerated.   1 Tbsp salt            3     !        INGREDIENT 2 Tbsps apple cider vinegar   S a l a d s , D re s s i n g s & D i p s      1/  1/    1,  0     Salads, Dressings & Dips ' 76 1 cup soy sauce 3 Tbsps apple cider vinegar Combine all ingredients, and allow to steep for several days.   2 Tbsps water 2 Tbsps roasted sesame oil 1 slice ginger root   MEASURE INGREDIENT 2 garlic cloves - crushed 77 Soup Making & Other Basics will you learn how to become a master soup maker, with dozens of recipes, but you’ll learn fundamentals that will improve your skills as a chef. Instructions on how to cook dry beans, rice and pastas are also included in this chapter. Soup making can be a great joy as long as you are guided by a firm understanding of materials. Having a good knowledge of herbs, spices, flavors of vegetables, starchy vegetables, beans, grains, pastas and condiments will help you to become a better soup chef. Knowing methods, techniques and cooking times of ingredients is essential. Every recipe in this chapter is designed to walk you through the necessary steps to help ensure a fine end product!       Introduction This is a very important chapter. Not only                Soup Making & Other Basics   78 MEASURE INGREDIENT 5 large yams (or sweet potatoes, or 1 medium pumpkin, or 4 butternut squash, 1 qt Vegetable Stock 1 tsp salt or 5 acorn squash) Bake any set of the above squashes and tubers, or combine some of them maintaining roughly the same volume, at 400°F for 45 to 60 minutes. If squash or tuber is very soft, it is done. Allow to cool then cut in half and dig out pulp, discarding the skin or shell. Put meat in soup pot and add vegetable stock, salt and oil.  2 Tbsps soy oil      79 Using a blender or a hand held inversion blender, blend mixture until smooth. Return to heat and bring to boil. Remove from heat and serve. MEASURE 1 lb navy beans - dry 1 lb cantilini beans - dry  1 small bunch celery stalks - chopped 4 medium carrots - chopped  1 lb great northern beans - dry 3 qts water 2 bay leaves 3 qts Vegetable Stock 1/4 cup soy oil 2 medium onions - chopped   INGREDIENT                             Soup Making & Other Basics MEASURE INGREDIENT 1 Tbsp thyme leaf 1 Tbsp marjoram 1 tsp salt Soak beans overnight. Drain and rinse beans. Alternatively, use the quick soak method described in the section on cooking beans, if you find it easier. Put rinsed beans in large soup pot, add three quarts of water, three quarts of stock, bay leaves and bring beans to a boil, then reduce heat and simmer for about 45 minutes or until done. 80 In another sauce pot, heat up oil and sauté chopped onions, celery, carrots, with herbs. Cover and simmer until soft. Pour sautéed veggies into cooking beans. Soup is finished when beans are done. Soup Making & Other Basics       81 MEASURE INGREDIENT 5-6 butternut squash - prebaked 2 Tbsps soy oil (or soy margarine) 1 qt water 1 Tbsp salt 1 tsp powdered thyme  Bake whole squash in 450°F oven for one hour. Remove cooked, softened squash and allow to cool, about 10 minutes. Slice squash in half, scoop out meat. Add squash meat and other ingredients to soup pot and bring to a boil. Remove from heat, blend and serve.    2 qts Vegetable Stock           !    "    #        Soup Making & Other Basics MEASURE INGREDIENT 1 large carrot - thin sliced   4 Tbsps soy oil 1 Tbsp salt 1 pinch black pepper 1 tsp powdered thyme 2 qts Vegetable Stock 1 qt water 1 Tbsp paprika 1/2 cup Brown Rice - uncooked   1 large head cabbage - chopped 2 onions - chopped 4 potatoes - peeled & chunked Soup Making & Other Basics   "     $  $  %  &                 82 83 Core and chop up cabbage. Chop onions, peel and chunk potatoes, and slice carrot into thin rounds. In a large soup pot, heat oil and start sautéing onions. After a few minutes, add in cabbage, salt, pepper and spices, cover and slowly sauté until cabbage cooks down to half its original volume.   MEASURE     '                 2 large onions - chopped 6-8 celery stalks - chopped 2 green bell peppers - chopped   INGREDIENT   Pour vegetable stock, water, rice and potatoes into soup pot. Simmer until potatoes are done. Note: If using uncooked rice, first pre-cook rice in quart of water, before mixing with other ingredients. Soup Making & Other Basics MEASURE INGREDIENT 1 large red bell pepper - chopped 2 jalapeno peppers - diced 4 garlic cloves - diced 2 bay leaves 84 1 Tbsp salt 3 lbs TVP burger blend - prepared 2 Tbsps chili powder 1 Tbsp cajun spice blend Wash and chop up onions, celery, peppers, then dice jalapeno pepper and garlic. In a large soup pot (preferably stainless steel), start sautéing onions with the bay leaf, cumin, oregano and salt. When onions are translucent, add other vegetables, garlic and jalapeno to sauté, then cook until half done. Add in burger, being careful not to crumble it too much. Cover and cook on low heat until meat and veggies are done (about 10 minutes).   3 cups kidney beans - precooked 3 cups pinto beans - precooked   3 qts whole peeled tomatoes 1 habenero pepper (optional)   2 Tbsps oregano Soup Making & Other Basics 1 tsp cumin 85 Chop up cooking meat a little with cooking spoon. Break up whole tomatoes with your hands in a large mixing bowl. Add tomatoes, chili powder, cajun spice blend and habenero pepper (for extra hot flavor) to Chile sauté, and slowly bring to a boil, stirring occasionally. Stir in cooked beans and cook until everything is sufficiently heated (160°F or more). Chile is ready to serve. Refrigerate and/or freeze for later use. "            2 qts water MEASURE 1 lb spaghetti - large (or lo mein noodles) 2 Tbsps roasted sesame oil 1/2 tsp cayenne pepper 6 ozs hoisin paste 3 Tbsps apple cider vinegar 1/4 cup soy sauce   INGREDIENT         Soup Making & Other Basics MEASURE INGREDIENT 1/2 cup miso paste 4 Tbsps cornstarch - dissolved in 1/4 cup cold water 1 bunch scallions - chopped 86     In a large soup pot heat 2 quarts of water, with the cayenne pepper and vinegar. Take out two cups of this hot liquid and mix in hoisen paste, soy sauce and miso paste. Add this to the soup pot and bring to a boil. Mix cornstarch slurry into heated soup. Reduce heat, add noodles and scallions. Serve hot. Soup Making & Other Basics   Cook off noodles according to package directions, rinse with cold water and sprinkle with 2 tablespoons of roasted sesame oil. Set aside. 87 MEASURE INGREDIENT 1/4 cup soy oil 3 garlic cloves - diced 1 green bell pepper - chopped 1 red bell pepper - chopped 4 medium potatoes - peeled & cubed  2 medium zucchini - chopped 1 Tbsp thyme leaf 2 Tbsps salt 1 Tbsp cajun spice blend 6 cups fresh corn - cut 2 qts Vegetable Stock  4 celery stalks - chopped   1 large onion - chopped   $      ’  Soup Making & Other Basics   MEASURE INGREDIENT 2 cups soy milk Peel and cube potatoes, then chop up vegetables. Heat up oil in soup pot. Start sautéing onions, then garlic, peppers and celery. After a few minutes, add in potatoes, zucchini, herbs, salt and spices. Cover and allow to cook on medium heat for about ten minutes, then add corn - juice and all. 88     Sauté mixture another 5 minutes then pour in vegetable stock. Bring soup to a boil, then simmer until potatoes are completely done. Stir and scoop out one quarter of the soup mixture and set aside. With an inversion blender, blend the remaining three quarters while adding the soy milk. Mix the unblended soup with the blended soup. Reheat and it’s ready to serve.                       Soup Making & Other Basics   89 MEASURE INGREDIENT 2 lbs lentils - dry 4 qts Vegetable Stock 1 qt water 1 bunch celery stalks - chopped 5-6 carrots - chopped 1 Tbsp marjoram 1/2 tsp salt 1/2 tsp black pepper Start cooking lentils in vegetable stock and water, with bay leaves in large soup pot. In another pot sauté chopped veggies, thyme, marjoram, salt and pepper with oil. Sauté for 15 minutes on low-medium heat then add to pot with cooking lentils. Pour in soy sauce and simmer until lentils are done.   1/4 cup soy oil 1/4 cup soy sauce   1 Tbsp thyme leaf   2 large onions - chopped 2 bay leaves Soup Making & Other Basics MEASURE INGREDIENT 4 bunches broccoli 2 qts Vegetable Stock   1 large onion - chopped 1 tsp salt 1/4 cup soy oil 1 pinch black pepper 1 pinch thyme 2 cups soy milk 1/4 cup whole wheat flour Soup Making & Other Basics     "                                   90 91 In a soup pot, cook broccoli in vegetable stock, until soft and done. Remove two cups of this cooked broccoli and set aside. In another pot, sauté onions in oil, with salt, pepper and thyme. Add whole wheat flour to sautéing onions, stirring and cooking a few more minutes. Pour the broccoli and stock into onion mixture and bring to a boil. Simmer 3 minutes and remove from heat. Add the soy milk and blend with an inversion blender. Mix in the earlier set aside broccoli pieces, and the soup is complete.   MEASURE "                           1/4 cup soy oil 1 large onion - chopped 3 lbs mushrooms - sliced 1/4 cup whole wheat flour   INGREDIENT   Soup Making & Other Basics MEASURE INGREDIENT 2 qts Vegetable Stock 2 cups soy milk Heat up oil in a soup pot. Chop up onions and sauté in soup pot. Cook onions until translucent, then add whole wheat flour and cook a few more minutes. 92 Stir and remove 2 cups of mushrooms from soup. Blend remainder of soup and soy milk with a hand-held inversion blender. Add back in the mushrooms previously removed, and soup is ready.     Pour in sliced mushrooms and cover. Cook down covered mushrooms, on medium low heat for about 10 minutes. Pour in vegetable stock, bring to a boil and simmer another ten minutes. Soup Making & Other Basics   93 2 qts tomato juice (or V8) 2 Tbsps soy margarine 1 Tbsp onion powder Heat up everything together; mix thoroughly and serve.   1 cup soy milk (to taste) salt   MEASURE INGREDIENT 1 qt Vegetable Stock   $         (    $  ) )      !  Soup Making & Other Basics "         * %       94 MEASURE INGREDIENT 2 large onions - chopped 2 yams (or sweet potatoes) - chopped 4 parsnips - chopped 2 lbs lentils - dry Heat a soup pot and add soy oil. Chop up onions, yams, parsnips and carrots, then sauté - covered - on medium low heat for about five minutes.  1 tsp salt 1 Tbsp curry powder 3 qts Vegetable Stock 2 bay leaves  4 carrots - chopped   1/4 cup soy oil Soup Making & Other Basics   95 Combine the lentils, salt, and curry powder with the sautéing mixture. Continue cooking - covered - for five more minutes, stirring occasionally. Pour in vegetable stock, bay leaves and bring to a boil. Turn down heat and simmer - approximately 30 minutes - until lentils are done.   MEASURE 1 Tbsp salt 1/4 cup soy oil 2 Tbsps curry powder 6 potatoes - chunked 3 lbs spinach 3 qts Vegetable Stock   INGREDIENT "     +'"             !       2 onions - chopped   Soup Making & Other Basics MEASURE INGREDIENT 1 qt water In a large soup pot, sauté chopped onions with salt, in the soy oil. Add in curry powder and cook five minutes more. Wash and peel (or leave unpeeled) potatoes, cut into chunks and mix into sauté. Cover and cook for another ten minutes then add the washed spinach. Pour in vegetable stock and water, then simmer until potatoes are soft. 96 6-8 medium sized turnips - peeled & chopped  MEASURE 1 large rhutabaga - peeled & chopped 5-6 parsnips - peeled & chopped 5-8 carrots - peeled & chopped 5-6 yams (or sweet potatoes) - peeled & chopped  INGREDIENT                    Soup Making & Other Basics   97 MEASURE INGREDIENT 5 white potatoes - peeled & chopped 2 Tbsps soy oil 2 onions - course chopped 1 Tbsp salt 1 qt water  Heat a soup pot on the stove and add the oil. Add onions, salt and curry powder, stir and reduce heat to caramelize onions 10 minutes. Next add the chopped vegetables, vegetable stock, and water. Bring this to a boil, reduce heat and simmer until all the root vegetables are soft. Blend contents with an inversion blender until smooth. Serve immediately, or refrigerate for future use.    Peel all vegetables and chop into half inch by three inch rounds. Chop onions in large chunks. Note: You don’t need be too exact, as we are only interested in having all the vegetables to cook evenly together.   3 qts Vegetable Stock 2-3 Tbsps curry powder Soup Making & Other Basics MEASURE INGREDIENT 3 qts Vegetable Stock 1 qt water 1/4 cup soy sauce  1 bunch scallions - diced  2 anise cloves 3 Tbsps apple cider vinegar 1/2 lb small red beans - precooked 1/4 cup cold water 3 Tbsps cornstarch - dissolved in 1 block tofu - diced   4-8 large daikon radishes - grated Soup Making & Other Basics   *   , $   - .         %    "    98 99 Wash the radishes and grate them through a food processor. Put the vegetable stock, water, soy sauce, star anise and vinegar into a large soup pot. Add in grated daikon and cooked beans. Bring to a boil, lower heat and simmer until radish is translucent and tender. Add cornstarch slurry to soup, to thicken slightly. Add diced tofu and scallions. Soup is ready to serve.  1 qt water MEASURE 1 lb carrots - course chopped 3 yams (or sweet potatoes) - course chopped 2 qts Vegetable Stock 1 large onion - chopped  INGREDIENT   "           *  $         #   $    Soup Making & Other Basics MEASURE INGREDIENT 1 Tbsp salt 1 tsp coriander 1/2 tsp cumin 1 tsp cardamom 100   Peel and chop carrots and yams in large chunks. Place carrots, yams, vegetable stock and water into a large soup pot. Bring contents to a boil, then simmer until carrots and yams are very soft. Meanwhile, in a frying pan, sauté onion, salt and spices with the oil. When onions are translucent, add this mixture to the simmering carrots and yams. When everything is done, remove soup from heat and blend entire mixture. Serve with pita wedges and side of Sour Cream. Soup Making & Other Basics 2 Tbsps soy oil     101 "    %     .        #  %   MEASURE INGREDIENT 2 onions - chopped 6 garlic cloves - diced 2 Tbsps oregano 1 Tbsp salt 1/4 cup olive oil  5 heads escarole - chopped 2 qts Vegetable Stock 1 lb cantilini beans - precooked 3 qts water  1/2 tsp black pepper     Soup Making & Other Basics In a large soup pot sauté onions, garlic and spices in the olive oil. Wash escarole very well and chop up into large pieces. Add chopped escarole to sauté and cover. Simmer on medium low heat until mass is reduce to half its original size. Pour in vegetable stock, water and beans, then simmer until escarole is tender. 102  2 Tbsps soy oil 1 Tbsp mustard - prepared 1/2 tsp salt 1 Tbsp apple cider vinegar 1/4 cup white wine  MEASURE 4 large spanish onions - special cut      /             & '   INGREDIENT Soup Making & Other Basics   103 MEASURE INGREDIENT 3 qts Vegetable Stock Cut onions in half and remove hearts. Turn onion halves on their sides and cut into thin slices. Heat up a sauce pot, add oil and onion slices. Turn down heat and slow cook onions until translucent and caramelized. Add wine and remaining ingredients and bring to a boil. Serve. 0         '     &  1 small bunch parsley - diced 2 qts tomato juice (or V8)  MEASURE 1 large green bell pepper - diced 2 cucumbers - peeled & diced 1/2 large red onion - diced   INGREDIENT ()   4 ripe fresh tomatoes - diced   Soup Making & Other Basics MEASURE INGREDIENT 2 qts Vegetable Stock 1 tsp salt 1 tsp each: oregano, marjoram, basil, thyme, & tarragon 104   Using a blender, mix all contents thoroughly. Now, finally add the remaining cup of mixed veggies. Chill well before serving.   In a cold storage container (or bucket), mix tomato juice, vegetable stock, salt and herbs. Add the mixed veggies (minus the cup that’s set aside) to liquid base. Soup Making & Other Basics   Dice up tomatoes, pepper, cucumbers, onion and parsley, then mix together very well in a bowl. Note: Set aside one cup of these well-mixed veggies. 105 MEASURE INGREDIENT 8 portabella mushroom caps - thin sliced 1 cup Grill Goddess Sauce 4 qts Vegetable Stock 3 Tbsps cornstarch - dissolved in Have your grill (or hibachi) hot and ready. Rinse leeks well. Cut root end off leeks then cut into long strips. Soak leeks in cold water, making sure all dirt is removed.   1 cup Brown Rice - cooked 1/4 cup cold water   4 bunches leeks   " ‘  ’            (       Soup Making & Other Basics Put leeks and thin sliced portabella caps in large mixing bowl with one cup Grill Goddess Sauce. Marinate for a few minutes then start grilling portabella caps on a medium heat, covered, and flip and baste occasionally, until soft. Set mushrooms aside in another mixing bowl. Make sure grill is hot, then place mass of leek leaves on grill. Reduce heat a little and continuously move leeks to prevent burning. Baste often with remaining Grill Goddess Sauce. When well grilled, chop up leeks and remove to bowl with grilled portabella mushrooms. 106  1 medium pumpkin - fleshed & cubed 3 qts Vegetable Stock 2 cups soy milk  MEASURE   In a soup pot, combine portabellas, leeks, remaining sauce and stock. Bring to a boil, add rice and simmer thirty minutes. Mix cornstarch slurry into soup. Stir soup for one minute and serve.                  *     INGREDIENT Soup Making & Other Basics   107 MEASURE INGREDIENT 2 Tbsps soy margarine 2 tsps cinnamon 1 tsp allspice 2 tsps salt 1-2 Tbsps raw sugar (sucanat or xylitol) Cut pumpkin in half, top to bottom. Remove seeds and stringy seed net and discard. Now, score lines on the interior of the pumpkin halves with a small knife 2 inches apart. Next, score lines 2 inches apart perpendicular to the first set of lines. Finally, take a large spoon and scoop out the flesh from the tough outer skin. The result should be enough cube-like pieces of pumpkin to make this soup. Place the cubed pumpkin flesh into a soup pot, add the vegetable stock and other ingredients and heat to a boil. Reduce heat and simmer until pumpkin cubes become soft. Remove from heat and blend soup with an hand held inversion blender. Serve immediately or store refrigerated for later use.       1 Tbsp molasses 1/2 tsp ginger powder Soup Making & Other Basics MEASURE INGREDIENT 6 large carrots - peeled & course chopped 2 qts Vegetable Stock 2 qts water 1 tsp cumin 1 tsp allspice  1 tsp cinnamon 1/2 tsp nutmeg 1/2 tsp ginger powder 2 Tbsps garlic powder 1 Tbsp salt 1/2 cup molasses    6 large yams (or sweet potatoes) peeled & chunked Soup Making & Other Basics        /                +   108 109 MEASURE INGREDIENT 1 small habenero pepper (optional) 8-12 ozs coconut milk Peel and chunk yams. Peel and chop carrots. When ready, boil yams and carrots in vegetable stock and water. Add in spices, molasses, salt and cook until yams and carrots are very soft. Note: For a spicier version, add a small habernero pepper. With an inversion blender, blend up soup while adding coconut milk. Garnish with chives and serve.  MEASURE 1 lb pinto beans 3-4 yams (or sweet potatoes) - chopped 2 onions - diced  INGREDIENT  ,     %          (  1          Soup Making & Other Basics MEASURE INGREDIENT 1 each: green bell pepper - diced red bell pepper - diced yellow bell pepper - diced 3 Tbsps soy oil 110 1 Tbsp oregano 2 qts water 2 qts Vegetable Stock 1 cup fresh corn - cut Turn heat down and simmer until vegetables are soft. Stir and serve.   Cook off beans, rinse and set aside. Chop and dice up the vegetables, then sauté them in oil with garlic and seasonings. Combine vegetable stock, water, precooked beans and corn with the sauté, and bring to a boil.     1/2 tsp cumin Soup Making & Other Basics 4 garlic cloves - diced 111 MEASURE INGREDIENT 3 heads escarole - chopped 2 medium zucchini - chopped 3 carrots - chopped 4 celery stalks - chopped 1/4 cup olive oil  1 & 1/2 cups kidney beans - cooked 1 & 1/2 cups cantilini beans - cooked  1 onion 1 Tbsp thyme 6 broccoli stalks - skinned & cubed 1 Tbsp oregano 6 garlic cloves   1/2 head white cabbage - chopped          )  )   Soup Making & Other Basics       MEASURE INGREDIENT 1 Tbsp salt 1/2 tsp black pepper 2 cups Stewed Tomatoes 2 qts Vegetable Stock 112   Wash three heads of escarole thoroughly, then cut off bottoms and chop up leaves. Chop up cabbage, zucchini, carrots and celery. Cut outer skin off broccoli stalks and cube marrow. Heat oil in a soup pot and sauté onions, herbs and garlic. Stir to avoid burning. Add chopped escarole and cabbage to sauté, then cover. Reduce heat to low and simmer until escarole reduces. Add chopped zucchini, broccoli marrow, beans, salt and pepper to sauté. Break up tomatoes and add to sauté. Cook 5 more minutes, then add vegetable stock, water. Simmer another 20 minutes. Soup Making & Other Basics 1 qt water     113 3 qts water 2 carrots - strip cut 4 bok choy stalks - strip cut   1 bunch scallions - small cut 1/4 cup dulse seaweed - dry 1/2 cup wakame seaweed - fresh 1/2 cup miso paste 2 Tbsps soy sauce 1 cup tofu - cubed 1 cup mushrooms - sliced 1 Tbsp roasted sesame oil   MEASURE INGREDIENT     2                 '      Soup Making & Other Basics In a soup pot, heat water. Cut carrots and bok choy into strips and scallions into small rounds. Place dry dulse seaweed in hot water and soak 5 minutes. Rinse wakame (packaged fresh; packed in salt) and chop it up. Remove about 3 cups of hot water from soup pot into a bowl, then whisk miso paste in until it becomes a slurry. 114       %     ’          MEASURE INGREDIENT 1 lb spaghetti 1 lb tofu - half inch cubed 1 lb Perfect Gluten Flank Steak - cubed 2 Tbsps soy oil Soup Making & Other Basics      When water boils, toss in cut veggies (except scallions), seaweed, soy sauce, tofu, mushrooms and sesame oil. Simmer 3 minutes, remove from heat and then pour miso slurry - though a seive or strainer - into soup. Stir up soup, then finally add scallions, as soup is done. 115 MEASURE INGREDIENT 2 onions 1 bunch celery stalk 3 carrots 3 Tbsps soy oil 1 tsp powdered thyme 1 Tbsp turmeric 1 Tbsp salt 1 tsp powdered savory 1 tsp black pepper 3 Tbsps cornstarch - dissolved in 1/4 cup cold water Break spaghetti into 2 inch pieces, cook off, rinse and set aside. Cube tofu and gluten steak into half inch pieces. In a skillet, fry gluten steak, in 2 tablespoons of soy oil, for 30-45 seconds and set aside. Chop up onions, celery, celery and carrots. Sauté these chopped veggies in a large soup pot with the 3 tablespoons of soy oil. Stir and sauté 10 minutes then add vegetable stock, water, tofu,   3 Tbsps nutritional yeast     3 qts water 3 qts Vegetable Stock Soup Making & Other Basics herbs, spices and yeast. Bring to a boil. Mix cornstarch slurry into soup, while stirring. Lower heat and simmer twenty minutes. Combine pasta and gluten steak with soup mixture. Simmer a few more minutes, then soup is done. 116 MEASURE 4 large yams (or sweet potatoes) - peeled & chopped 4 Tbsps olive oil 1 Tbsp salt  3 lbs fresh spinach - chopped 2 onions - chopped 2 tsps powdered thyme 3 qts Vegetable Stock  INGREDIENT   %                   Soup Making & Other Basics       117 MEASURE INGREDIENT 2 qts water 2 Tbsps cornstarch - dissolved in with 1/4 cup cold water Peel and chop yams into small cubes. Wash and chop spinach. Chop up onions then begin sautéing them in a soup pot with the olive oil. After a few minutes add the yam cubes, chopped spinach, salt and thyme. Cover, lower heat, and cook ten minutes, stirring occasionally. Add the vegetable stock and water, then simmer twenty minutes more. Stir in the cornstarch slurry to thicken soup and serve.       Soup Making & Other Basics MEASURE INGREDIENT 1/2 cup each: lentils, kidney beans, navy beans,  1 bunch celery stalks - chopped 5 carrots - chopped 4 garlic cloves - diced 2 Tbsps thyme leaf 2 Tbsps marjoram leaf  3 qts Vegetable Stock 2 qts water 2 onions - chopped   (combined) black beans, pinto beans, red beans chickpeas, cantilini beans lima beans, split peas & great northern beans Soup Making & Other Basics                            118 119 MEASURE INGREDIENT 2 Tbsps salt 1/4 cup soy oil Soak beans together overnight [or use quick soak by bringing beans to a boil in 3 quarts of water, turning off flame and cover for 1 hour]. Drain soaking water off after soak period and combine these prepared beans with 3 quarts of vegetable stock and 2 quarts of water. Bring this to a boil, reduce heat and simmer for 1 hour. "          1 ’               Chop up vegetables. Using another pot, sauté onions, celery, carrots, garlic, herbs and salt in the oil, covered and on medium low heat for 15-20 minutes. Next pour sautéed vegetable mixture into the cooking beans. Simmer this mixture until hardest beans are very soft. Soup is finished and ready to serve!   Soup Making & Other Basics MEASURE INGREDIENT 120 1 lb barley 2 qts water 1 & 1/4 cups soy oil 1 Tbsp salt 1 Tbsp soy sauce 1/4 cup white wine 3 qts Vegetable Stock Using another pot, heat oil and begin sautéing chopped onions, thyme, salt and soy sauce. When onions are translucent, add mushrooms to sauté. Sauté mixture covered, stirring occasionally, for 15 minutes on low heat. Pour wine into sauté and turn up heat. Stir mixture and combine with cooking barley and water. Pour in vegetable stock and bring mixture to a boil. Lower heat and cook - covered - for about 1 hour.   Rinse barley with cold water. In a soup pot put 2 quarts water and barley and bring to a boil. Lower heat and simmer.   3 lbs mushrooms - sliced Soup Making & Other Basics   1 Tbsp thyme leaf 2 onions - chopped 121       MEASURE INGREDIENT 2 qts Vegetable Stock 2 qts water 1 Tbsp salt 3 Tbsps olive oil  5-6 carrots -chopped 5 garlic cloves - crushed 1 bunch celery stalks (with leaves) - chopped 2 Tbsps thyme leaf 2 Tbsps marjoram  2 bay leaves 2 onions - chopped   2 lbs jumbo lima beans - dry   3  &       #        Soup Making & Other Basics MEASURE INGREDIENT 1/2 tsp black pepper Soak beans overnight in 1 gallon of water or use quick soak method. Rinse beans and put them in a large soup pot with the vegetable stock, water, salt and bay leaf. Bring this to boil, lower heat and simmer, covered. 122 In another pot or large skillet, heat the oil. Sauté chopped onions, carrots, celery, garlic, herbs, and black pepper, on medium heat, covered.     Stir sauté mixture occasionally and cook ten minutes. Add sauté mixture to lima beans and liquid. Simmer soup on low heat, covered, until beans are very tender. - )  "         '&     Soup Making & Other Basics   123 MEASURE INGREDIENT 2 lbs black beans - dry 3 qts Vegetable Stock 1 Tbsp salt 3 qts water 1 bay leaves 2 onions - diced 2 green bell peppers - diced 1 red bell pepper - diced 3 Tbsps soy oil Rinse the beans, then cook them in the vegetable stock and water with salt and the bay leaf. No need to soak black beans as they will cook in about 1 hour. Dice up the vegetables, then sauté them in a skillet with the oil and herbs. Cover and simmer on low, stirring occasionally.   2 Tbsps thyme leaf 1 Tbsp marjoram   4 carrots - diced   Soup Making & Other Basics Sauté mixture 15 minutes then add to cooking beans. Continue cooking soup until beans and carrots are soft. 124 MEASURE INGREDIENT 4 large bunches leeks - cross cut 2 onions - chopped 1/4 cup olive oil 6 potatoes - chunked 4 large carrots - peeled & slant cut 3 qts Vegetable Stock 1 qt water 2 Tbsps thyme leaf 1 Tbsp salt 1 tsp black pepper Soup Making & Other Basics       $    1 ’       '    125 Wash leeks well, cut off root end and remove some of the inferior looking outer leaves. Cross cut 1/4 inch rounds and put into pot of cold water to soak. Leeks are the dirtiest of vegetables and this method works well. Heat oil in a large soup pot. Chop up onions and sauté them in the oil. Drain leeks well and add them to the onions. Peel or just wash potatoes, then cut into soup chunks. Peel and slice carrots into diagonal rounds. Combine all remaining ingredients with vegetable stock and water, then bring to a boil. Lower heat and simmer soup until potatoes are done.  "    %         &%       ‘’  )       4     &     MEASURE 2 cups ditilini pasta - cooked 1 lb cantilini beans - dry 2 qts Vegetable Stock   INGREDIENT   Soup Making & Other Basics MEASURE INGREDIENT 1 qt water 2 cups Marinara Sauce Cook off the ditilini pasta, rinse and set aside. Soak beans overnight or use quick soak method and rinse off soak water. Cook beans in vegetable stock and water, until done (about 45 minutes). 126 When beans are done and tender, combine all ingredients with beans and cooking liquid. Simmer a few minutes and serve. 1/4 cup olive oil 6 garlic cloves - diced  "          /             &  %          ' )  MEASURE INGREDIENT 8 portabella mushroom caps - sliced Soup Making & Other Basics      127 MEASURE INGREDIENT 1/4 cup balsamic vinegar 1 tsp salt 1 Tbsp thyme leaf 2 whole red bell peppers - roasted - peeled & diced 1 qt water 2 cups orzo - cooked 1/4 cup cold water In a 400°F oven, bake peppers in a baking dish until soft, about twenty minutes. Remove from oven and put peppers in a paper bag to cool for 15 minutes.  Have grill hot and ready. Remove mushrooms with a slotted spatula or spoon and place on grill. Baste with remaining marinade, turning once, and grill until done. Set aside in original bowl with remaining juice.  Slice up portabella mushroom caps into thin slices. Mix oil, diced garlic, vinegar, salt and thyme in a bowl. Place mushrooms in same bowl and marinate a few minutes.   3 Tbsps cornstarch - dissolved in   2 qts Vegetable Stock 2 whole green bell peppers - roasted - peeled & diced Soup Making & Other Basics Remove peppers from bag and peel off skin. Dice peeled roasted peppers and add them to grilled portabellas. In a soup pot, combine vegetable stock, water and contents of mixing bowl and bring to a boil. Add precooked orzo and cornstarch slurry. Stir and serve. 128 MEASURE INGREDIENT  4 large potatoes - peeled & small cubed 1 tsp salt  2 lbs split peas - dry (green or yellow) 3 qts Vegetable Stock 3 qts water 2 onions - chopped 5 carrots - chopped 5 celery stalks - chopped   *                 Soup Making & Other Basics       129 MEASURE INGREDIENT 1 Tbsp powdered thyme 1/4 cup soy oil 1 cup soy milk Cook split peas in vegetable stock and water, on low heat - covered - for about one hour. Chop up onion, carrots and celery. Peel and cube potatoes into small pieces. Sauté veggies with salt and herbs in oil for about 15 minutes, or until tender.     Combine sauté and split peas and simmer until peas are very tender. Remove from heat. With a small sauce pot remove about one quarter of the soup. Using an inversion blender, blend remaining three quarters of soup with soy milk. Add saved soup to blended mixture, stir and serve.   Soup Making & Other Basics "            5 )   5   Soup Making & Other Basics     130 MEASURE INGREDIENT 2 qts Vegetable Stock 3 qts water 1 Tbsp salt   1/4 cup soy oil 1 whole habenero pepper 1/4 cup tomato paste 2 onions - diced 2 green bell peppers - diced 2 red bell peppers - diced 5 garlic cloves - diced 2 Tbsps cajun spice blend   2 lbs black beans - dry   131 MEASURE INGREDIENT 1 tsp salt Combine beans, vegetable stock, water and 1 tablespoon of salt in a soup pot and bring to a boil. Throw in 1 whole habenero pepper, add tomato paste, turn heat down, cover pot and simmer. MEASURE 8 large yams (or sweet potatoes) - peeled & course chopped 2 qts Vegetable Stock  INGREDIENT "             5  $  "   !          Meanwhile, in another pot or skillet, heat oil and sauté diced onions, peppers and garlic with the Cajun spice and 1 teaspoon of salt. Stir often and sauté 15 minutes. Combine sauté with cooking beans, and simmer soup until beans are done. Stir and serve. Soup Making & Other Basics MEASURE INGREDIENT 2 qts water 1 Tbsp salt 1 tsp cinnamon 1 tsp allspice 132   1/2 tsp powdered ginger 1 tsp garlic powder 4 Tbsps roasted sesame oil 1/4 cup molasses 1 cup coconut milk 1/2 cup cilantro - chopped When yams are soft, remove from heat source and add coconut milk. Using an inversion blender, blend soup until smooth. Serve topped with chopped cilantro.   Peel, rinse and chop yams into large pieces. Dump yams into soup pot with vegetable stock, water, salt, spices, sesame oil and molasses. Heat this to a boil then reduce to a simmer. Soup Making & Other Basics 1 tsp lemon zest   133 "    !   -       MEASURE INGREDIENT 1 lb barley - hulled 2 qts water 1 tsp salt 2 qts Vegetable Stock  2 medium zucchini - chopped  1/4 cup olive oil 4 garlic cloves - diced 1 onion - chopped 1 cup fresh tomatoes - chopped 4 celery stalks - chopped 3 carrots - thin chopped     Soup Making & Other Basics MEASURE INGREDIENT 1 green bell pepper - chopped 1 red bell pepper - chopped 1 lb string beans - chopped 1 lb mushrooms - sliced 134 1 tsp salt 2 cups spinach - chopped Rinse barley and cook with vegetable stock, water and 1 teaspoon salt until tender, about 45 minutes. Meanwhile, in another pot, heat oil then sauté diced garlic, chopped onions, tomatoes, celery, carrots, zucchini, peppers, string beans, sliced mushrooms, herbs and 1 teaspoon salt. Continue sautéing for about 15 minutes. Combine barley - with its cooking liquid - to sauté mix, then add chopped spinach and cook 5 more minutes. Stir and serve.       1 tsp thyme leaf Soup Making & Other Basics 1 tsp marjoram leaf 135 MEASURE INGREDIENT 1/2 head white cabbage - chopped 2 celery stalks - chopped 3 carrots - chopped  1/4 cup olive oil 1 Tbsp thyme 1 Tbsp basil 1 Tbsp marjoram  2 cups string beans - chopped 2 zucchini - chopped 2 summer squash - chopped 2 cups mushrooms - sliced   1 onion - chopped   "      #     !        Soup Making & Other Basics -      MEASURE INGREDIENT 1 Tbsp salt 2 cups chickpeas - precooked 2 cups Stewed Tomatoes - crushed 2 qts Vegetable Stock 136   2 bay leaves 2 cups elbow macaroni, shell, penne (or similar pasta) - cooked  Pour in vegetable stock, water and bay leaves, then bring to a boil. Add cooked noodles, lower heat, then simmer 20 more minutes and soup is done.  Chop up onions, cabbage, celery, carrots, string beans, zucchini, squash, then slice up mushrooms. In a heated pot, add oil, then pour in prepared veggies, herbs, salt, and precooked chickpeas. Sauté this mixture - stirring occasionally - on low heat. After 15 minutes, stir crushed tomatoes into this sauté mixture, then simmer an 5 more minutes. Soup Making & Other Basics 1 qt water   137 Unlike meat based stocks, which do include a small amount of vegetables and herbs, vegan based stock simply rely on flavors from concentrated amounts of vegetables and vegetable sourced foods. At Veggie Works, we maintain a ‘living stock’; one which depends on the nutricious juices of cooked off beans and vegetables, often dirived from other preparations. Soy sauce, concentrated vegetable paste, nutritional yeast, textured and hydrolyzed soy proteins, herb and vegetable powders also play a role. The following is a good home model to work with. Experiment, as most veggies work well. Some vegetables have very distinctive flavors, which can modify - or even over power - the taste, and should be used with caution until you’re familiar with their results. Note: Never use onion skins!                   (               -     Soup Making & Other Basics Contrary to popular belief, most vegetable skins or casings will ruin the stock. MEASURE INGREDIENT 138 3 potatoes - peeled & chopped 2 large onions - chopped 1 bunch celery stalks - chopped 1-2 bunches leeks - well rinsed & chopped 6 garlic cloves - crushed 1 lb carrots - shredded 3 medium zucchini - shredded  1 Tbsp salt 1/4 cup soy sauce 1/2 cup nutritional yeast 1 lb spinach - chopped 1 Tbsp thyme powder 4 Tbsps tomato paste  1 lb turnips - shredded   4 portabella mushrooms - chopped Soup Making & Other Basics 1/4 cup soy oil   3 small yams (or sweet potatoes) - peeled & chopped 139 MEASURE INGREDIENT 10-12 qts filtered water - with vegetable bouillon or paste (as optional booster) Wash all vegetables thoroughly. Peel and chop potatoes and yams, then set aside. In a large stock pot, heat oil then add chopped onions. Turn down flame and caramelize onions. Chop up celery, portabella mushrooms, leeks, and add these - with the crushed garlic - to cooking onions. Shred carrots, turnips and zucchini in a food processor, then add these vegetables with the salt, soy sauce and nutritional yeast to the cooking mixture. Cover and sauté about 10 more minutes until mixture is cooked down. Pour filtered water into sauté mix, then add all remaining ingredients. Bring to a hard boil then reduce heat to simmer contents - covered - for about an hour. Allow mixture to cool. Using a small sauce pot, scoop out stock and pour liquid and vegetables through a large wire strainer into one or more containers. You may want to freeze some of the stock and save some refrigerated. Note: Allow to cool and remove congealed oil from surface of stock, making broth virtually fat-free.       Soup Making & Other Basics MEASURE INGREDIENT 1 gal Old World Leek Soup 2 cups soy milk  Simply blend pre-made Old World Leek potato soup with soy milk, then return mix to refrigerator. Serve chilled, with a sprig of fresh thyme, or spoonful of Sour Cream. Soup Making & Other Basics                     ,    -   140 141 MEASURE INGREDIENT 1 large onion - chopped 1/4 cup olive oil 1 Tbsp salt 6-10 zucchini - chopped or sliced Chop up onions and sauté them with minced garlic, in the olive oil, for 5 minutes. Chop up (or slice) the zucchini then add them with salt and   2 qts water 1 Tbsp thyme leaf 1 Tbsp marjoram leaf 3 qts Vegetable Stock 2 cups Brown Rice - cooked   5 garlic cloves - minced    &     6#       Soup Making & Other Basics .      herbs, to the sauté. Cover the pot and let the zucchini steam down - on low medium heat - for 10-15 minutes. Remove cover and add the vegetable stock and water. Bring this to a boil, reduce heat and simmer 30-40 minutes. Add the cooked rice and simmer another 15 minutes. Soup is now ready to serve. 142 Soup Making & Other Basics       * If you want to use uncooked rice, just add it to the sauté early on and finish the soup in the same manner as described above. Let the cooking rice indicate when the soup is done. 143 Burgers & Sandwiches ica’s contribution to the world’s cuisine. Although other countries have their forms of convenience foods, the burger and sandwich, is a truly American expression. Traditionalburgers and sandwiches have animal-based meat as the main ingredient. This chapter will show you the endless possibilities for good vegan sandwiches and burgers, by providing a variety of recipes from the lunch menu at Veggie Works. We’ll discover how prepared vegetables make great sandwiches. Grilled or baked vegetable melts are described here using soy cheeses, great for flavor, nutrition and satisfaction. Quesadillas, a wonderful Meso-American ‘sandwich’, are explored here as well.       Introduction Burgers and sandwiches seem to be Amer-                      B u r g e rs & S a n d w i c h es    The sandwiches, burgers and quesadillas listed in this chapter are the same as those that are enjoyed by thousands of happy patrons, at the Veggie Works Restaurant. These recipes, and all of the recipes included in this book have been successfully tested on numerous subjects with purely positive results. Not only do these sandwiches stand alone as great meals, they are also intended to establish a foundation, in each category, from which the advanced vegan chef can experiment. 144   145 MEASURE INGREDIENT 1/2 firm ripe avocado - scooped & strip sliced 1 whole wheat Pita Bread (or 2 slices whole grain bread) 2 slices ripe fresh tomato 2 rings red onion - sliced (as needed) alfalfa sprouts 1/2 tsp cajun spice blend Heat the pita and slice it open by cutting around the seam. Layer on the hummus, shredded lettuce, sliced avocado, tomatoes, onions, cucumber, sprouts and lightly sprinkled cajun spice.   Use an avocado that is slightly soft, yet still firm, with a bright green appearance. Slice up one half, and save the other half for use in another recipe.   3 slices cucumber - thin sliced   3 leaves romaine lettuce - shredded 4 Tbsps Hummus B u r g er s & S a n d w i c he s   MEASURE INGREDIENT 1 whole wheat Pita Bread (or 2 slices whole grain bread) 1 Tbsp Mayonnaise 1/2 cup salad greens - shredded 2 pinches cajun spice blend (as needed) alfalfa sprouts Use an avocado that is slightly soft, yet still firm, with a bright green appearance. Slice up one half, and save the other half for use in another recipe.  2-3 slices soy cheese 2 slices ripe fresh tomato    1/2 firm ripe avocado - scooped & strip sliced B u r g e rs & S a n d w i c h es                         146 147 If using a pita, heat it up in an oven or toaster (lowest setting) then slice around the edge to open it up. Spread mayonnaise over the bread. Next, layer, from bottom up, the shredded salad greens, sliced avocado, cajun spice, cheese slices, sliced tomatoes and sprouts.                           !  2-4 Tbsps Mayonnaise 1 kaiser roll (or Pita Bread, or 2 slices whole grain bread)  MEASURE 3 Tbsps soy oil (for skillet or griddle) 5 slices vegan-style bacon (or 5 Tempeh Bacon Strips)   INGREDIENT   B u r g er s & S a n d w i c he s MEASURE INGREDIENT 1/2 cup lettuce - shredded 2-3 slices ripe fresh tomato Heat a skillet and pour in oil, add vegan-style ‘bacon’ (or tempeh bacon strips) and brown on both sides. Remove and drain well on paper towels. Note: You can marinate the tempeh before frying, or add marinade after frying (see chapter on Vegan Meats). 148    1 lb package firm tofu - thin sliced 1 cup Mock Poultry Marinade 1/4 cup water  MEASURE   Spread the mayonnaise on both sides of a roll (or bread). Layer, starting with the lettuce, then bacon and finally tomato.          ‘ ’           INGREDIENT B u r g e rs & S a n d w i c h es 149 MEASURE INGREDIENT 2 slices whole grain bread 1/4 cup Brown Gravy (if serving hot) 2 Tbsps Mayonnaise (if serving cold) “ ) ) 1/2 cup lettuce - shredded ( 2-3 slices ripe fresh tomato ( If serving sandwich hot, heat up gravy in another pan on the stove, adding remaining juice from marinade. Serve open face, pouring gravy on top. If serving sandwich cold, use mayonnaise, lettuce and tomato on sandwich.     Slice tofu into four thin slices of the widest possible size. Marinate the tofu slices for and hour or more, in marinade. Grease a baking dish or pan and pour in tofu and marinade. Add 1/4 cup water and place in 450°F oven. Bake 30 minutes turning tofu slices once or twice.   “ B u r g er s & S a n d w i c he s                       150 MEASURE INGREDIENT 1/4 onion - diced 1 carrot - shredded 1 garlic clove - diced 2-3 Tbsps bread crumbs Mash up the cooked beans a little, but don’t puree. In a mixing bowl, combine all ingredients using your hands to knead mixture. Form into a ball, then press into a patty. Pan fry on both sides, until done.  2 pinches salt  2-3 Tbsps whole wheat flour 1 zucchini - shredded (optional)   1/4 cup beans - cooked & mashed B u r g e rs & S a n d w i c h es 151 MEASURE INGREDIENT 1/4 cup black beans - cooked & mashed 1/4 onion - diced 1/4 colored bell pepper - diced 1 garlic clove - diced 1 small carrot - shredded Mash up the cooked beans a little, but don’t puree. Dice the onions, peppers and garlic. With the exception of the frying oil, combine all ingredi-  2 Tbsps bread crumbs 2 pinches chili powder 3 Tbsps soy oil (for skillet or griddle) 2 pinches cajun spice blend  1 Tbsp whole wheat flour   (fresh cooked preferred or canned)   " #"          "   $ $  ! B u r g er s & S a n d w i c he s   ents into a mixing bowl; then using your hands to knead ingredients, mix well. Form resulting burger ‘meat’ into a ball, then press into a patty. Have a griddle or skillet hot, pour in some oil for frying, then set burger on top. Cover burger and lower heat to medium low setting. After 4-5 minutes, flip the burger and continue cooking - uncovered - another 4-5 minutes. Serve on a roll (or pita bread, or two slices of whole grain bread). For a deluxe version, melt a slice of soy cheese during final cooking phase, then top with Salsa when placed on roll. 152    MEASURE 2 pinches cajun spice blend 2 pinches powdered thyme  %                  INGREDIENT 1 Perfect Gluten Flank Steak B u r g e rs & S a n d w i c h es   153 MEASURE INGREDIENT 2 pinches salt 1/4 cup whole wheat flour 1/4 cup soy milk 1/4 cup bread crumbs 2 Tbsps Mayonnaise 2 leafs lettuce   ( “ “ 1/4 cup Brown Gravy (if serving hot) (if serving cold) ) ) Heat the oil in a skillet or fryolator. If using a fryolator, drop the breaded steaks in and fry until they begins to float, then remove and drain. If using a skillet, fry the steaks on one side for 2-3 minutes, flip and fry the other side. Remove and drain. If eating the sandwich hot, simply put fried steak on a roll (pita or two slices of whole wheat bread) then pour gravy over same. If having it cold,   Cut gluten steak in half. Sprinkle the spice, herb and salt on both sides of the steaks. Next, coat steaks with flour. Dip the flour coated steak into a bowl with soy milk and then into the bread crumbs. You can re-dip again into soy milk and the bread crumbs for a thicker breading.   2-3 slices ripe fresh tomato ( 1/4 cup soy oil (for frying) B u r g er s & S a n d w i c he s use the mayonnaise, lettuce, tomato. This recipe makes two hearty sandwiches. 154 MEASURE INGREDIENT   1/4 lb package firm tofu - thin sliced 2 pinches cajun spice blend 2 pinches powdered thyme 2 pinches salt 1/4 cup whole wheat flour 1/4 cup soy milk 1/4 cup bread crumbs 1/4 cup soy oil (for frying) 1/4 cup Brown Gravy (if serving hot) B u r g e rs & S a n d w i c h es   &     ’                 155 MEASURE INGREDIENT 3 Tbsps Mayonnaise (if serving cold) 2 leafs lettuce (if serving cold) 2 slices fresh tomato (if serving cold) Cut a block of firm tofu into 4 thin slices, of the widest possible size. Sprinkle the spice, herb and salt over tofu slabs. Next, coat the tofu with flour. Dip the flour coated tofu into a bowl with soy milk and then into the bread crumbs. You can re-dip again into the soy milk and bread crumbs for a thicker breading. Heat the oil in a skillet or fryolator. If using a fryolator, drop the breaded tofu in and fry until it begins to float then remove and drain. If using a skillet, fry the tofu on one side for 2-3 minutes, flip and fry the other side. Remove and drain. If eating the sandwich hot, simply put fried tofu on a roll (pita or 2 slices of whole wheat bread), then pour gravy over same. If having it cold, use the mayonnaise, lettuce, tomato.       B u r g er s & S a n d w i c he s     '  (      ! %        ! " 156 1/2 head nappa cabbage - shredded 1 large carrot - shredded 1 daikon radish - shredded (optional) 2 Tbsps soy sauce This recipe makes about 4 large spring rolls. With the exception of the spring roll wraps, mix all other ingredients and allow to marinate for a few minutes...to several days. When desired, remove a handful of marinated mix - squeezing off excess liquid - and place in middle of an open wrap.  1 Tbsp apple cider vinegar 4-5 spring roll wraps  2 Tbsps roasted sesame oil   MEASURE INGREDIENT B u r g e rs & S a n d w i c h es 157 Fold bottom corner over, towards top corner. Wet three remaining sides and fold the left and right sides towards the center. Roll the mass upwards and seal the edges. If using a fryolator, heat oil to 350°F and lower springs rolls into oil. You may need to hold down roll with slotted spoon for a few seconds, until it sets up. Fry until spring roll begins to float, then remove and drain on paper towels. If using a frying pan, heat oil until it begins to smoke, lower heat to medium setting and fry spring roll on both sides. Serve with Duck Sauce or Tamari, for dipping.   # ) **                B u r g er s & S a n d w i c he s MEASURE INGREDIENT 158 1 cup chickpeas - cooked 1/2 cup Bulgar Wheat - cooked 1 tsp salt 1 tsp cumin 1 tsp cajun spice blend 1/4 cup whole wheat flour (as needed) soy oil (for frying) 1 cup combined: lettuce - shredded, red onion, Using a food processor, coarsely puree chick peas. Combine coursely pureed chick peas, prepared bulgar, salt, minced garlic, diced onions, diced parsley, spices and whole wheat flour in a bowl, then mix well.   2-4 Tbsps Tahini Sauce   1 tsp coriander 1 whole wheat Pita Bread tomato, bell peppers - diced B u r g e rs & S a n d w i c h es 1 bunch parsley - diced   1/2 onion - diced 2 garlic cloves - minced 159 Heat oil in fryolator or skillet to 350°F Form falafel mix into small balls (or . barrels) and fry until done, about 5 minutes. Note: Always make up one ball and fry it before making up entire batch. If single falafel ball begins to disintegrate, mix in additional flour. Heat pita and slice off a 1 inch piece from pita’s edge. Open pita from cut section and start to stuff, alternating shredded lettuce and diced veggies with falafel balls and sauce. MEASURE 2 slices eggplant - thin diagonal cut  INGREDIENT 2 portabella mushroom caps - thin sliced 1 red bell pepper - seeded, boiled & julienne cut 1 green bell pepper - seeded, boiled & julienne cut  +    '          ,--  %  ’   #     B u r g er s & S a n d w i c he s MEASURE INGREDIENT 1/4 cup Grill Goddess Sauce whole grain bread or Pita Bread This recipe makes 2-3 sandwiches. Have grill hot and ready. Slice mushroom caps into thin pieces. Quarter peppers and remove seeds and stem. Cut two thin slices of eggplant by cross cutting on a diagonal. 160  Using a pastry (or grill basting) brush, spread vegetables on grilling surface, then baste them with the sauce. When veggies develop defined grill lines, turn them over with a metal spatula. When well grilled, remove veggies to bowl or container and pour in remaining sauce. Finally, slice all boiled peppers with a julienne cut. Vegetables are now ready to assemble into sandwiches. Serve fresh off the grill on whole wheat pitas, or stuff tortillas to make a great veggie wrap. You may want to top with soy cheese and bake a few minutes in a hot oven to create your own portabella melt. B u r g e rs & S a n d w i c h es Boil pepper pieces until green peppers begin to change color. Remove peppers and plunge in cold water to stop the cooking process.      161 1 red bell pepper - seeded, boiled & julienne cut 1 green bell pepper - seeded, boiled & julienne cut 4 slices zucchini 1 onion - sliced 2-4 slices ripe fresh tomato (as needed) other vegetables - parboiled (optional) 1/4 cup Grill Goddess Sauce 1/3 cup soy cheese - grated  2-4 slices eggplant - thin diagonal cut  4 slices yellow squash   MEASURE INGREDIENT   % - '   %                $ %  B u r g er s & S a n d w i c he s Boil pepper pieces until green peppers begin to change color. Remove peppers and plunge in cold water to stop the cooking process. Note: All other vegetable slices can be grilled without par-boiling. If using the optional vegetables -- thin sliced carrots, yams, potatoes, cauliflower, broccoli -- they will require parboiling before grilling. Using a pastry (or grill basting) brush, spread vegetables on grilling surface, then baste them with the sauce. When veggies develop defined grill lines, turn them over with a metal spatula. When well grilled, remove veggies to bowl or container and pour in remaining sauce. Finally, slice all boiled peppers with a julienne cut. 162   In a small baking pan, layer grilled vegetables with soy cheese in between and bake until cheese melts. Use a spatula to remove to sandwich bread or Pita.  B u r g e rs & S a n d w i c h es    163 1 & 2/3 cups water - ice cold 1 cup TVP burger blend - dry mix 2 Tbsps soy oil Have a hot skillet, frying pan, griddle or grill ready. Pour in 1 tablespoon of oil. Place burger over oil and cover. Cook on medium heat 3-5 minutes, turn then cook same time on other side. If using grill, paint burger and grill grates with oil before putting burger on.  Add water to TVP dry mix, stir well and refrigerate for 15 minutes - or more - before attempting to use. Moisten hands with water and form balls of desired size and weight. With wet hands, flatten balls to form burgers.    MEASURE INGREDIENT   .  #  "   '  "            B u r g er s & S a n d w i c he s    MEASURE INGREDIENT 1 Tbsp Mexican Sauce 2 ozs black beans - cooked 2 ozs Guacamole 2 ozs soy cheese - grated Put tortilla in oven for about one minute to make it pliable. Spread the Mexican Sauce over one side. Start layering veggies (diced onion, peppers, tomatoes), and beans on one half of the side, and the guacamole on  Have a hot oven ready (500°F) and a hot grill. This recipe can be completed using only an oven, or only a grill, but it’s easier is both are available.  2 ozs Salsa (for dipping)   2 ozs vegetables - diced B u r g e rs & S a n d w i c h es 1 large tortilla        #"  "        %&'   164 165 the other half. Sprinkle the cheese over the veggies and fold over the side with guacamole. Put the folded quesadilla on a baking sheet or pizza screen and oven bake for 4-5 minutes. Remove quesadilla from oven and place on hot grill. Wait 5-10 seconds then turn quesadilla 90 degrees. Grill another 5-10 seconds and flip. Repeat process. Remove, cut into four pieces and serve with salsa for dipping.  MEASURE          .                 2-4 ozs Perfect Gluten Flank Steak - thinly sliced 1/2 onion - thin sliced 1/2 green bell pepper - thin sliced 1/2 red bell pepper - thin sliced  INGREDIENT   #      B u r g er s & S a n d w i c he s MEASURE INGREDIENT 1 & 1/2 Tbsps soy oil 1/3 cup soy cheese - grated (as needed) whole grain bread Thinly slice gluten steak, onions and peppers. Heat up a frying pan or cast iron skillet. Pour in oil and start sautéing onions and peppers. Lower heat, cover, cook 5 minutes. 166     Use a metal spatula to carefully flip over Philly. It should look and behave like an omelet. Lift mass out of pan and place on bread, roll or pita.   Toss in gluten strips and continue to sauté another 5 minutes on medium heat/ stirring occasionally. Add grated soy cheese, cover and lower heat. After 2-3 minutes cheese should be melted. It is best when a skin develops on the bottom. B u r g e rs & S a n d w i c h es 167 (as needed) unbleached white flour (for rolling dough) fist-sized ball Pizza Dough 1/2 cup Marinara Sauce (as needed) toppings: sliced colored bell peppers, ( Sprinkle a little flour on cutting board, flatten dough ball and roll it into a circle half the size and twice the thickness desired. Pick up dough crust  “ ( “  1/2 cup soy mozzarella cheese - shredded ) onions, mushrooms, olives, ) steamed broccoli, vegan-style pepperoni, fried TVP burger blend (...possibilities are endless!)   MEASURE INGREDIENT   '       /  '                B u r g er s & S a n d w i c he s #(( and, if you can’t toss it, put it over your fist and stretch the sides gently. Work it this way carefully until it is desired size. Place dough crust on pizza screen or greased tin and oven bake at 450°F - 500°F until it begins to puff and firm up. Spread marinara over crust leaving the edges exposed. Put on cheese and toppings, then bake until cheese melts. Brush oil on crust 2-3 minutes before removing from oven. 168    MEASURE 3 Tbsps olive oil 1 Tbsp thyme leaf 1 Tbsp salt  INGREDIENT 1 onion - diced      '     #        .       ! # %     B u r g e rs & S a n d w i c h es 169 MEASURE INGREDIENT 5 garlic cloves - diced 4 portabella mushroom caps - sliced 1/4 cup whole wheat flour Sauté diced onions with oil in a pot or large skillet. Add thyme and salt and fry on medium for 3-5 minutes. Next add diced garlic and sauté another 3 minutes. Finally, dump sliced portabella mushrooms over sauté, lower heat and cover.   Allow sauté mixture to cool then put it into a food processor. Add flour and pulse mix until it is coarsely blended. Form patties with your hands and fry on both sides using medium heat, with a hot skillet or griddle. Serve on pita, sandwich bread or dinner rolls.   After a few minutes have passed, uncover and mix contents thoroughly. Cover and simmer, stirring occasionally until mushrooms are well cooked, which is usually about ten minutes.   B u r g er s & S a n d w i c he s   MEASURE )   %0        1       ‘  ! B u r g e rs & S a n d w i c h es !!) 170 1 small onion - chopped 1/4 cup soy oil 1 tsp salt 1/2 green bell pepper - chopped  1/2 cup mushrooms - chopped 1/2 cup Basic Barbecue Sauce 3 Tbsps raw sugar 1/4 cup water  1 tsp thyme leaf 2 cups TVP burger blend - prepared   INGREDIENT 171 Chop onions and peppers and sauté in the oil with the salt and thyme on medium heat for 5 minutes. Add the prepared burger and mushrooms to the sauté and chop it up a little. Cover and cook on low for 5 minutes. Uncover, stir and chop up some more, cover and cook another 3 minutes. Pour in barbecue sauce, raw sugar, water and cook down, covered, 10 minutes until mix is thick and chunky, yet saucy. Serve over sandwich bread, pita or dinner roll. Recipe serves 8-10 people. Store leftovers refrigerated.  3-4 slices soy cheese 3 slices Baked Tofu Turkey  MEASURE                       INGREDIENT    %  2 Tbsps soy margarine 2 slices Whole Wheat Bread 3 slices vegan-style canadian bacon     B u r g er s & S a n d w i c he s MEASURE INGREDIENT (as needed) fresh tomato slices (optional) Heat up a frying pan, skillet or griddle. Spread half of the margarine on one piece of bread. On other piece of bread layer vegan-style canadian bacon, cheese, tofu turkey, more cheese and tomato. Put buttered piece of bread on top and flip over sandwich. Put sandwich in skillet and spread margarine over top piece of bread. Cover, lower heat and cook until underside has browned. Flip sandwich over and brown other side. Sandwich is ready. 172       2              !'   MEASURE INGREDIENT 1 large tortilla 2 ozs Mexican Sauce 1/4 cup spinach - cooked B u r g e rs & S a n d w i c h es    173 MEASURE INGREDIENT 2 ozs soy mozzarella cheese - shredded Paint tortilla shell with the Mexican sauce then layer the spinach and cheese on half the torilla. Fold over the quesadilla and bake 5 minutes in a hot oven. Remove to a hot grill and rapidly grill on both sides. Slice into 3-4 pieces and serve with Salsa.               1/2 lb package firm tofu - hand crumbled   MEASURE 2 Tbsps onions - diced 1 Tbsp tomato paste 2 Tbsps mushrooms - diced 2 Tbsps whole wheat flour 2 Tbsps bread crumbs 2 pinches thyme leaf   INGREDIENT      B u r g er s & S a n d w i c he s MEASURE INGREDIENT 1 tsp salt 1 pinch black pepper 2 Tbsps soy oil In a mixing bowl, crumble tofu with your hands. The better crumbled the tofu, the better the burger will hold together. An alternative method is to pulse tofu in food processor using chopper blade. 174    Have a hot skillet (or griddle) ready, then put in 1 tablespoon of oil and place the burger patties into skillet. Lower heat and cover, then cook patties on medium for about 5 minutes. When ready, uncover, add the other tablespoon of oil, flip over patties, then cook, uncovered, for another 5 minutes. Serve on bun or pita.    Combine all other ingredients with the crumbled tofu - except the oil - in the mixing bowl. This recipe make 2 large or 3 small burgers, so separate the mixture evenly and form round balls using wet hands. Flatten balls with hands while smoothing the edges. B u r g e rs & S a n d w i c h es 175 1 cup lentils - cooked 1/2 cup walnuts - ground 2 carrots - grated   1/4 cup whole wheat flour 1/4 cup bread crumbs 1 tsp salt 1 tsp thyme leaf 1 pinch black pepper   MEASURE INGREDIENT 1/2 onion - diced 4 mushrooms - diced   /                           B u r g er s & S a n d w i c he s $  Combine all above ingredients and mix well. Form into seven ounce patties (makes 4-6 burgers). You can freeze patties or cook immediately. Use a hot griddle or skillet with little or no oil. Cook, covered, about 4 minutes on one side. Cook uncovered about 4 minutes on other side. Serve on dinner roll or pita with lettuce, tomato and your favorite condiment. 176     MEASURE 1 whole wheat Pita Bread (or whole grain bread) 2 Tbsps red onions - diced 2 Tbsps sweet peppers - diced 2 Tbsps cucumber - diced   %             )           $%  INGREDIENT B u r g e rs & S a n d w i c h es 177 MEASURE INGREDIENT 2-3 ozs soy cheese - grated 2 Tbsps mushrooms - sliced 2 Tbsps fresh tomato - sliced 2 Tbsps broccoli - steamed An alternative method is to pan fry. [see Soy Ham & Turkey Melt Sandwich]     Heat pita and slice open. First layer the diced veggies then half the cheese on the open pita. Layer more sliced vegetables, then the steamed vegetables and top with the rest of the cheese. Close sandwich and oven bake until cheese melts.   2 Tbsps carrots - steamed B u r g er s & S a n d w i c he s       B u r g e rs & S a n d w i c h es 178 179 Sauces & Gravies of sauces and gravies, and their role in transforming food into art. You’ll see how they add flavor, nutrition and personality to meals; that a handful of simple vegetables, veggie meats, beans and grain or pasta can be rendered into hundreds of distinctlydifferent and sophisticated dishes with sauces. The ability to create and use great sauces and gravies distinguishes the great chef from the mediocre one. Having saucemaking instructions in a separate chapter help to make more readable the recipes in other chapters which depend on these preparations. This approach is also designed to encourage the creativity of the reader, by using these sauces in entirely original dishes.       Introduction In this chapter you will discover the power So whether you intend to combine one of the sauces with its designated meal as described in other recipes, or wish to use one in your own creation, you’ll surely find this chapter of great value! 180 Heat soy milk in sauce pot over medium low flame, then stir in parmesan cheese, margarine and salt. Allow the mixture to heat up to a low boil. Reduce heat and simmer 5 more minutes to thicken sauce. Serve with pasta or sautés.   MEASURE INGREDIENT 1 qt soy milk 6 ozs soy parmesan cheese 1/4 cup soy margarine 1-2 tsps salt Sauces & Gravies                      181       MEASURE INGREDIENT 1 cup black beans - dry 1 tsp salt 2 Tbsps roasted sesame oil 1/2 tsp ginger root - diced  Cook the beans until tender in the vegetable stock with salt. Strain off the liquid and set aside.  1/2 tsp garlic clove - crushed 1/2 tsp cayenne pepper 2 Tbsps soy sauce 2 Tbsps cornstarch - dissolved in 1/4 cup cold water   3 cups Vegetable Stock              S a u c e s & G r a v i es In another sauce pot, heat oil and lightly brown ginger and garlic; then add cayenne pepper, soy sauce, bean liquid and 1/2 cup black beans. Bring to liquid to hard boil, then stir in cornstarch slurry mixture to thicken. Add the remaining half-cup of beans, then refrigerate. 182 MEASURE INGREDIENT 1/2 cup water - cold  3 Tbsps cornstarch 3 lbs tomato paste (or 3 Tbsps dry mustard powder) 1/3 cup apple cider vinegar 1/2 cup mustard - prepared 1/4 cup molasses Sauces & Gravies                        183 MEASURE INGREDIENT 1/2 cup malt syrup 2 Tbsps raw sugar 1 tsp salt 1/2 tsp black pepper 1 tsp Liquid Smoke (optional)     Mix all ingredients in a sauce pot. Heat pot to a boil while stirring. Turn off heat and allow to cool. Great for grill glaze or condiment.   1 Tbsp onion powder 1 tsp garlic powder S a u c e s & G r a v i es         !  "    #    184 MEASURE INGREDIENT 1/3 cup soy oil 1/4 cup whole wheat flour Heat up a sauce pot and pour in oil. Mix flours and add to the hot oil. Whisk for about two minutes. Pour in vegetable stock and whisk until gravy boils and thickens. If gravy is too thick add more stock. If too thin, whisk more flour in while cooking.   1/4 cup unbleached white flour (organic) 1 qt Vegetable Stock Sauces & Gravies   185             MEASURE 1 stick soy margarine 1 cup louisiana hot sauce Place stick of margarine in a frying pan or skillet and heat slowly until completely melted. Add hot sauce and mix thoroughly. Can be stored in refrigerator, but should be served at room temperature.     INGREDIENT   S a u c e s & G r a v i es        "   ! ! "     186 1 cup White Sauce 1/4 cup soy cheese - grated   While slowly stirring, heat up white sauce; then add grated soy cheese and continue stirring in, until throughly melted.   MEASURE INGREDIENT Sauces & Gravies 187 MEASURE 3 cups water 1 & 1/2 cups raw sugar (sucanat or xylitol)  Bring water to a hard boil, then stir in sugars. Add the cranberries and boil just a couple of minutes, until the skins on the berries begin to split. Remove from the heat and chill several hours before serving.  1/2 cup dark brown sugar 1 qt fresh cranberries - well rinsed   INGREDIENT            " $     S a u c e s & G r a v i es    2 Tbsps curry powder 1/2 cup Sour Cream 1 tsp soy oil Heat up vegetable stock in a sauce pot on stove. Stir in curry powder, sour cream and oil. Bring to a boil. Mix the arrowroot (or cornstarch) with cold water, then add this slurry to boiling liquid. Continue stirring until mixture returns to a boil, then remove immediately and use, or refrigerate. Makes about 2 cups.   2 Tbsps arrowroot powder (or cornstarch) dissolved in 1/4 cup cold water   1 cup Vegetable Stock Sauces & Gravies MEASURE INGREDIENT             %    &     '      188 189 1/4 cup soy oil 1/3 cup whole wheat flour 2 Tbsps cajun spice blend Heat a sauce pot and add oil. Stir in whole wheat flour, cajun spice, and onion powder. Lower heat and cook rue while whisking or stirring for 2 to 5 minutes. Turn up heat and pour in vegetable stock, hot sauce and wine. Stir mixture until it boils and thickens.   1 Tbsp onion powder 1 qt Vegetable Stock 3 Tbsps louisiana hot sauce 1/4 cup white wine   MEASURE INGREDIENT     ("    )*    S a u c e s & G r a v i es   +       MEASURE INGREDIENT   190 1/4 cup Vegetable Stock 1/2 cup white wine   1/4 cup dijon mustard 1 Tbsp tarragon leaf 1/2 tsp powdered thyme Heat up all ingredients to a boil, then mix the cornstarch slurry into it. Allow to thicken, then remove from flame. Use in custom sautés and other preparations. Keep refrigerated.   1/2 tsp salt 2 Tbsps cornstarch - dissolved in 1/4 cup cold water   2 Tbsps soy margarine - melted Sauces & Gravies 191 MEASURE INGREDIENT 1 qt Vegetable Stock 1/4 cup chili powder 1 tsp cajun spice blend 1/4 cup soy oil 1/4 cup whole wheat flour Heat the vegetable stock, mixed with chili powder, garlic powder and cajun spice in a sauce pot. Bring to a boil, then lower heat and simmer for 5 minutes. Pour the seasoned stock through a fine mesh strainer into another container and discard the pulp. In another pot, heat the oil and stir in the flour, making a rue. Stir the rue for a few minutes then add the strained stock.     1 Tbsp garlic powder    ’    "   "’,      S a u c e s & G r a v i es Bring mixture to a boil, reduce heat and simmer a minute to thicken sauce. Use in Mexican cooking. Refrigerate. 192 MEASURE INGREDIENT 1 cup sundried tomatoes 2 cups Vegetable Stock 1/4 cup white wine 1 Tbsp basil - dry 1 tsp salt 8 garlic cloves - diced 2 Tbsps cornstarch - dissolved in 1/2 cup cold water 1/4 cup balsamic vinegar  1/4 cup olive oil Sauces & Gravies         %                       193 Combine sun-dried tomatoes and vegetable stock in a sauce pot and bring to a boil. Lower heat and simmer 5 minutes. Add wine, balsamic vinegar, basil and salt and continue to simmer. Heat olive oil in a small pan, then add diced garlic. Lower heat and stir garlic until it begins to brown. Ladle small amount of simmering liquid from other pot into browning garlic to retard browning and to deglaze pan. When garlic is browned, add the garlic mixture to simmering sauce. After simmering another five minutes, remove from heat and blend entire mixture using an infusion blender or conventional blender. Reheat sauce to a boil, then stir in cornstarch slurry. Bring sauce to a boil again, then remove from heat. Refrigerate.       S a u c e s & G r a v i es   +                  !   194 MEASURE INGREDIENT 1/4 cup soy oil 1/4 cup unbleached white flour (organic) 2/3 cup Sour Cream Heat oil in a sauce pot and stir in flour, making a rue. Pour in vegetable stock and salt and bring mixture to a boil. Reduce heat, then stir in sour cream.   2 cups Vegetable Stock 1 tsp salt Sauces & Gravies   195 MEASURE 6 garlic cloves - thin sliced 1/4 cup olive oil 1/2 tsp salt 1-2 Tbsps parsley leaves (optional) 1/4 cup water (or Vegetable Stock) Brown thinly sliced garlic in oil, with salt and parsley. Slowly add water (or vegetable stock) to retard browning, then simmer 3 minutes.     INGREDIENT            -&          S a u c e s & G r a v i es    " MEASURE INGREDIENT 1 qt Vegetable Stock 1/4 cup soy sauce 2 Tbsps apple cider vinegar  Heat oil in a sauce pot. Add garlic, reduce heat and stir until garlic begins to brown evenly. Next add in vegetable stock, soy sauce, vinegar and cayenne pepper. Bring mixture to a boil, then reduce heat and simmer.  1/2 tsp cayenne pepper 1/4 cup sesame seeds - roasted 3 Tbsps cornstarch - dissolved in 1/4 cup cold water   1/4 cup garlic cloves - crushed Sauces & Gravies 1/4 cup roasted sesame oil   %!                196 197 If you can’t buy roasted sesame seeds do the following: Heat a skillet or frying pan very hot. Pour in raw sesame seeds and lower heat. Stir or flip pan frequently until seeds are evenly browned. Slowly combine the cornstarch slurry with the simmering sauce, then stir in sesame seeds. When sauce thickens, remove from heat. Sauce can be stored refrigerated.   MEASURE          "  *             . 1/3 cup xylitol (or brown rice syrup) 1/3 cup water 1/2 cup soy sauce 1/2 cup apple cider vinegar 1/2 cup soy oil   INGREDIENT     S a u c e s & G r a v i es MEASURE INGREDIENT 1/4 cup garlic cloves - crushed 2 Tbsps cornstarch - mixed with 1/4 cup water (optional) Mix the xylitol and water, then boil in a small pan until mixture becomes syrup-like. Combine this syrup with the other ingredients, and mix well. No need to refrigerate. Use to marinate foods and/or grill baste foods with a brush. Can also be thickened with the optional cornstarch slurry to form a glaze, for grilling and other applications. 198    1 12-oz package silken tofu 2 Tbsps lemon juice 2 Tbsps nutritional yeast 2 Tbsps soy margarine - melted   +         INGREDIENT     MEASURE Sauces & Gravies   199 MEASURE INGREDIENT 1 tsp salt 1 tsp turmeric 1 pinch cayenne pepper 1 Tbsp cornstarch - dissolved in Blend tofu, lemon juice, yeast, melted margarine, salt and spices, then pour into a sauce pot. Heat slowly, while stirring, until mixture begins to boil. Slowly stir in cornstarch slurry, until sauce thickens.  /     *   0    . #   #   MEASURE 1/2 cup orange juice 1/2 cup raspberry juice*   INGREDIENT   3 Tbsps cold water S a u c e s & G r a v i es MEASURE INGREDIENT 1/2 cup molasses 1/4 cup louisiana hot sauce 1 tsp salt 1 tsp garlic powder 200 2 Tbsps cornstarch - dissolved in 1/4 cup cold water   1/2 tsp ginger powder Sauces & Gravies 1 tsp allspice  *Raspberry juice may be difficult to obtain. A trick is to buy a bag or frozen berries and let them thaw in a bowl. Pour off the juice (should be about half a cup). Use left-over raspberries in a dessert or fruit smoothie.  Combine all ingredients - except cornstarch slurry - into a sauce pot and heat to a boil. Reduce heat to a simmer, then slowly stir in cornstarch slurry into simmering sauce. Allow to thicken and remove from heat. Refrigerate.   201 2 cups orange juice 1 cup molasses 1 cup coconut milk 1 tsp cumin   1 tsp garlic powder 1 tsp allspice 1/2 tsp nutmeg 1/2 tsp ginger powder 1 tsp cinnamon medium heat (optional)) 1/2 tsp cayenne pepper (for   MEASURE INGREDIENT   1 #             #   #   S a u c e s & G r a v i es MEASURE INGREDIENT 1/2 tsp habenero pepper (for very hot (optional)) 3 Tbsps cornstarch - dissolved in 1/4 cup cold water 202     "        "     # INGREDIENT $  MEASURE 1 cup Vegetable Stock 1/4 cup lemon juice 1/4 cup soy oil 1 tsp salt Sauces & Gravies Combine all ingredients - except cornstarch slurry - then heat mixture to a boil. Reduce heat to a simmer, then slowly stir in cornstarch slurry into simmering sauce. Sauce will thicken immediately. Remove from flame. Refrigerate for storage.    203 MEASURE INGREDIENT 1 tsp each: thyme, oregano, marjoram, basil, & tarragon 2 Tbsps cornstarch - dissolved in 1/4 cup cold water  '   -               MEASURE INGREDIENT  %     1 large onion - diced 1/4 cup garlic clove - crushed   To thicken, heat mix to a simmering boil, then slowly stir in cornstarch slurry. Mix and cool.   Mix ingredients - except cornstarch slurry - then allow to stand several minutes so the herbs can infuse their flavor. Refrigerate. S a u c e s & G r a v i es MEASURE INGREDIENT 1-2 bay leaves 2 Tbsps salt 1 tsp black pepper 3 Tbsps oregano 204 2 cups Stewed Tomatoes 1/4 cup basil   2 cups tomatoes - crushed Sauces & Gravies 1/4 cup olive oil  Pour in the crushed tomatoes. Break up the stewed tomatoes with your hands and add them to the cooking sauce. Add the basil, wine, remaining salt and oregano, then stir well. Simmer another half hour, to an hour, while stirring occasionally.  Sauté onions, garlic, bay leaves, one tablespoon salt and black pepper with one tablespoon of oregano, in the olive oil. Continue sautéing until onions are translucent and garlic slightly caramelized.   1/4 cup red wine 205 1 cup Vegetable Stock 1 Tbsp onion powder 1 tsp garlic powder  Combine all ingredients - except cornstarch slurry - in a sauce pot, then bring to a boil. Reduce heat to a simmer for 5 minutes, then slowly add  1 Tbsp chili powder 1/2 tsp cumin 1 Tbsp cornstarch - dissolved in 1/4 cup cold water 2 Tbsps soy oil 1/2 cup tomato puree (optional)   MEASURE INGREDIENT      *     '&  ,   S a u c e s & G r a v i es %&   cornstarch slurry to thicken. To make the red version, simply add the optional tomato puree before thickening sauce. 206 1/2 cup orange juice 2 Tbsps nutritional yeast 1/2 tsp powdered thyme 1 Tbsp soy sauce Mix all ingredients thoroughly. Use this sauce to marinate foods - such tofu, seitan and gluten meats. You can optionally thicken the sauce base with an arrowroot powder (or cornstarch), to make a grill glaze.  2 Tbsps soy oil 1 tsp sea salt 2 Tbsps arrowroot powder (or cornstarch)  1/2 tsp powdered sage   3 cups Vegetable Stock Sauces & Gravies MEASURE INGREDIENT    2       "   % ' %   207   !   ! -&        MEASURE INGREDIENT "(   2 cups Vegetable Stock 1/2 tsp savory 1/2 tsp powdered thyme 1 orange - juiced Heat stock to a boil, then add salt, savory and thyme. Squeeze the juice from the orange and lemon, then add this to the boiling stock. Lower heat and simmer five minutes. Bring simmering mixture back to a boil, then slowly stir in cornstarch slurry to thicken. Once thickened, remove from heat.   1/2 lemon - juiced 3 Tbsps cornstarch - dissolved in 1/4 cup cold water   1/2 tsp salt   S a u c e s & G r a v i es 208  )(  3"34         2 cups Vegetable Stock 1/2 cup soy sauce '((    2 Tbsps apple cider vinegar 2 Tbsps roasted sesame oil  Heat the vegetable stock to a boil, then add other ingredients - except cornstarch slurry - to boiling stock. Reduce heat to a simmer, then slowly  1 tsp garlic powder 2 pinches cayenne pepper 3 Tbsps cornstarch - dissolved in 1/4 cup cold water very hot (optional)) 1 pinch habenero pepper (for Sauces & Gravies MEASURE INGREDIENT     209 stir in cornstarch slurry into simmering sauce. Stir for an additional half minute - to mix and thicken sauce - then remove from heat. Note: This sauce responds well with spice heat, so feel free to adjust the volume according to your taste by adding more cayenne. If not hot enough, add pinches of ground habenero pepper..   1 tsp salt MEASURE 4 cups basil leaves - fresh 2 cups parsley - fresh 1/2 cup pignoli nuts 1/2 cup walnuts 1/2 cup soy parmesan cheese 1/2 cup virgin olive oil   INGREDIENT %               '    S a u c e s & G r a v i es Make sure the basil and parsley are well rinsed then place the leaves in a food processor with chopper blade. Pulse mass down to reduce size in half, then remove to a bowl. Put the nuts in the cleaned processor and grind well. Add the pulsed greens back to the processor with the nuts. Add the parmesan cheese and pulse while dribbling the oil. Increase the pulsing speed and pour in the rest of the oil and salt. The result should be a well blended, yet coarse sauce with an outrageous flavor. 210     3  *   "       INGREDIENT '   MEASURE 2 cups pineapple juice 1 cup orange juice 1/2 cup coconut milk 1/4 cup soy sauce 2 Tbsps apple cider vinegar 2 Tbsps molasses Sauces & Gravies   211 MEASURE INGREDIENT 3 slices ginger root 1 Tbsp garlic powder 3 Tbsps cornstarch - dissolved in 1/4 cup cold water  MEASURE  1 tsp salt        "’’     INGREDIENT    2 cups Vegetable Stock 1 orange - juiced 1 lemon - juiced     Heat up all ingredients - except cornstarch slurry - to a boil. Reduce heat and simmer for about five minutes. Increase heat, then slowly stir in cornstarch slurry into simmering sauce, until it thickens. Refrigerate. S a u c e s & G r a v i es MEASURE INGREDIENT 1 pinch black pepper 2 tsps tarragon leaf0 1 Tbsp Old Bay Seasoning 3 Tbsps cornstarch - dissolved in 212    (    3      INGREDIENT  (   MEASURE 1/4 cup roasted sesame oil 1/4 cup garlic cloves - crushed 2 cups pineapple juice Sauces & Gravies   Heat vegetable stock to a boil, then add orange juice, lemon juice, salt, pepper, tarragon and seasoning and bring to a boil. Reduce heat to a simmer, then slowly stir in cornstarch slurry until it thickens. Remove from heat.   1/4 cup cold water 213 MEASURE INGREDIENT 1 cup orange juice - fresh 1/2 cup louisiana hot sauce 1/2 cup soy sauce 2 Tbsps apple cider vinegar Combine pineapple juice, orange juice, hot sauce, soy sauce and vinegar with the browning garlic. Bring this to a boil, reduce heat and simmer five minutes. Strain off and discard garlic. Return sauce to heating pan, increase heat to boil liquid. Slowly stir in cornstarch into boiling sauce. Stir until sauce thickens, then remove from heat. Refrigerate for storage.     Heat up a sauce pot and add the sesame oil. Wait a few seconds, then stir in garlic. Allow garlic to brown lightly while stirring.   1/4 cup cold water 3 Tbsps cornstarch - dissolved in S a u c e s & G r a v i es 3 Tbsps unbleached white flour (organic) 1 cup Vegetable Stock 1/4 cup apple cider vinegar 1/2 tsp salt Heat oil and slowly add flour to make a rue. Add all other ingredients to heated rue, then bring to a boil to thicken sauce. Remove from heat.  2 pinches black pepper  2-3 Tbsps raw sugar (or brown rice syrup)   3 Tbsps soy oil Sauces & Gravies MEASURE INGREDIENT               " * )    214 215 2 cups Brown Gravy 1/2 cup Vegetable Stock 1/2 cup Sour Cream  Heat gravy with vegetable stock and whisk smooth. Whisk in sour cream, then add nutmeg and...voila!  1/2 tsp nutmeg   MEASURE INGREDIENT     #!    !            S a u c e s & G r a v i es %         ' -- '(        *   216 Simply blend all ingredients and store refrigerated.   1 scant Tbsp salt   MEASURE INGREDIENT 1 cup sesame tahini 2 lemons - juiced 2 cups water - cold Sauces & Gravies 217 MEASURE INGREDIENT 1 cup pineapple juice 1/4 cup apple cider vinegar 4-5 slices ginger root 1/2-1 tsp cayenne pepper Heat pineapple juice, vinegar and soy sauce together in a sauce pot. Toss in ginger slices, whole garlic cloves and cayenne pepper and bring sauce to a boil. Reduce heat and simmer for five minutes. Remove ginger and garlic and discard. Slowly stir in the cornstarch slurry, with simmering liquid, increase heat and continue stirring until sauce thickens. Remove and store refrigerated.   3 Tbsps cornstarch - dissolved in 1/4 cup water   1 cup soy sauce 5 garlic cloves - whole            !   *   S a u c e s & G r a v i es 218            3 ’  1 cup peanut butter (natural) - drain off oil, then mix 1 cup orange juice 1 lime - juiced 1 cup coconut milk * '    1/2 tsp cayenne pepper 1-2 Tbsps roasted sesame oil 1-2 Tbsps cornstarch - dissolved in 1 cup cold water  2 Tbsps soy sauce  2 Tbsps raw sugar (or brown rice syrup, or xylitol) Sauces & Gravies MEASURE INGREDIENT     219 Pour off settled oil from natural peanut butter, before thoroughly mixing into a butter consistency. Remove 1 cup of peanut butter from jar, then place it in a sauce pot. Mix all other ingredients - except cornstarch slurry - with peanut butter. Begin heating mixture while whisking smooth. When sauce comes to a boil, slowly stir in cornstarch slurry and allow to thicken. Remove from heat and refrigerate.   MEASURE 5 -                !     !   INGREDIENT 1/4 cup capers 1/2 cup green olives 1 qt field greens - fresh 1 cup parsley leaves   +  3-4 garlic cloves   S a u c e s & G r a v i es MEASURE INGREDIENT 2 Tbsps balsamic vinegar 1 tsp salt 1 cup olive oil In a food processor, start chopping garlic, capers and olives. Next add a handful of greens, parsley leaves, vinegar and salt. Pulse while adding olive oil slowly. Add more greens and oil until all contents are reduced to a smooth paste. 220    2 pinches allspice             INGREDIENT     MEASURE 1/4 cup soy oil 1/4 cup whole wheat flour 2 cups Vegetable Stock 1 cup soy milk Sauces & Gravies   221 MEASURE INGREDIENT 1 cup walnuts - course chopped Heat oil in a sauce pot, add flour and stir to make a rue. Pour in vegetable stock, soy milk, allspice and coarsely chopped walnuts into heated rue. Reduce heat to a simmer, then allow gravy to thicken. Remove from heat and refridgerate. MEASURE  1/4 cup soy oil 1/4 cup unbleached white flour (organic) 2 cups soy milk 1 tsp salt  INGREDIENT         )  1 " !             S a u c e s & G r a v i es Heat oil and stir in flour. If using white flour, be sure to use good organic, unbleached flour. Stir flour and oil rue on low heat for about one minute. Pour in soy milk and salt. Raise the heat and bring to a boil, while constantly stirring. When sauce thickens remove from heat. Store refrigerated. 222       Sauces & Gravies 223 Grains, Beans & Side Dishes Introduction Hot side dishes, with vegetables, grains     Knowing how to cook off grains, beans and pastas is integral to preparing great meals. Although directions are usually on the box, these staples are often stored in kitchen canisters, so recipes are included in this chapter for your convenience. In this chapter you will learn how to prepare a variety of different complementary foods. Many of these simple preparations play an important role in the successful production of more complex, Multi-course meals. These side dish recipes provide a   and beans, add color and diversity to meals. For multi course dinners or feasts, good side dishes are a must. Knowledge in preparing an interesting variety of side dishes is an asset to any good cook. variety of complementary accompaniments for any sized meal. Hopefully the recipes in this chapter will kindle the spark of creativity in anyone interested learning these fundamentals. A great artist needs to know his paints and brushes. Any good chef needs to know the basics of his or her trade as well. Understanding your craft is the key to freedom. 224                  INGREDIENT      MEASURE 2 cups vegetables - steamed 1/2 cup soy cheese - shredded 1 pinch salt 1 cup White Sauce 2 pinches cajun spice blend G ra i n s , B e a n s & S i d e D i s h e s     225 Using a small baking dish, soup crock or similar baking vessel, layer (or stack) steamed vegetables in with shredded cheese, cajun seasoning and salt. Heat up white sauce, then pour over vegetables and bake in a 400°F oven for 15 minutes. MEASURE   2 Tbsps salt 2 Tbsps lemon juice 4 large artichokes 1/4 cup olive oil 1/2 cup garlic cloves - diced 1/2 tsp oregano 1 pinch salt 1 & 1/2 cups Vegetable Stock   INGREDIENT                   1 gal water - boiling   G r a i n s , B e a n s & S id e D i s h e s Bring water - combined with salt and lemon juice - to a hard boil. Wash artichokes well, trim points and stems away, then immerse in boiling water. Boil artichokes for about 20 minutes; until leaves can be easily pulled away. Heat the olive oil in a sauce pan (or skillet) and brown diced garlic lightly, with the oregano and a pinch of salt. Slowly add vegetable stock - to retard browning - and simmer 5 minutes. 226     Place artichokes in a greased baking dish. Pour garlic and oil mix over artichokes, making sure most of the garlic-bits are inside leaves. Bake artichokes - covered with foil - in a 450°F oven, for 20 more minutes. Serve hot or cold. G ra i n s , B e a n s & S i d e D i s h e s   227 1/2 cup water 1/2 cup tomato paste 2 Tbsps brown sugar 2 Tbsps molasses 2 tsps mustard powder 1 Tbsp onion powder  2 Tbsps soy oil 1 Tbsp salt 2 Tbsps apple cider vinegar  1 tsp garlic powder 1 tsp cinnamon   MEASURE INGREDIENT               ’ ‘   ’  G r a i n s , B e a n s & S id e D i s h e s     MEASURE INGREDIENT 1 lb great northern or navy beans soaked & cooked 1 whole onion - half cut 2 cups Vegetable Stock (or drained 228 Mix the water, tomato paste, mustard powder, sugar, molasses, onion powder, garlic powder, oil, salt and vinegar in a bowl. Combine this mixture with the cooked beans. Place onion, cut in half, at bottom of an earthen-ware cooking pot. Pour bean mixture into pot with onion. Bake 5 hours at 250°F Periodically . baste - with vegetable stock (or bean soaking water) - the surface of the baking beans, throughout the cooking process, to prevent drying out of surface beans. G ra i n s , B e a n s & S i d e D i s h e s cooking water from beans)       229                MEASURE INGREDIENT 1 head cauliflower - parboiled 1/2 cup bread crumbs 1 cup White Sauce Remove from oven. Transfer cauliflower to a serving plate and pour the heated white sauce over the top. Serve on a platter.  Parboil head of cauliflower for 5 minutes in a large pot of water. Grease a baking dish and place parboiled head of cauliflower in it. Cover the cauliflower with bread crumbs and bake in a 450°F oven for about 20 minutes.      G r a i n s , B e a n s & S id e D i s h e s ’             230 MEASURE INGREDIENT 3 potatoes - prebaked & cross cut 1/4 cup soy oil (to taste) salt & black pepper  Cross cut prebaked potatoes into large, one inch thick sections. Do not remove the skins. Heat a skillet and fry the potatoes in half the oil on one side until brown. Turn potatoes and fry other side in the rest of the oil. Serve with ketchup. Salt and pepper to taste.  (as needed) Ketchup G ra i n s , B e a n s & S i d e D i s h e s     231 MEASURE INGREDIENT 1 cup soy milk 2 tsps baking powder 1/4 tsp salt 1 cup Mashed Potatoes (optional ingredient) 1 cup Vegetable Stock (for optional precooking) Mix ingredients into a smooth batter. Let stand five minutes. Gently spoon into soups, turning once. Method 2: Follow above recipe and combine 1 cup Mashed Potatoes and/or 1/4 cup grated carrots with above ingredients. Sprinkle in additional flour if too wet.   1/2 cup carrots - grated (optional ingredient)   1 cup unbleached white flour (organic)   !                 "                G r a i n s , B e a n s & S id e D i s h e s Note: If adding to a sauté, first cook dumplings in a separate pan, with a small amount of vegetable stock; then immediately transfer to the sauté surface. Cover, then simmer in sauté for 3-5 more minutes, before serving. 232 Bring ingredients to a boil, then cover; and depending on age and quality of the grain, simmer 45 minutes to one hour. If using barley in salads - or as a loose grain - strain off liquid and save for stock.   MEASURE 1 qt water (or Vegetable Stock) 1 cup unpearled barley 1/2 tsp salt              #                  #    INGREDIENT G ra i n s , B e a n s & S i d e D i s h e s   233 Beans To use dehydrated (dry) beans of any kind, Method 2: This is called the quick soak method. Put dry beans in a soup pot and add at least five parts water to one part beans. Boil water and beans two minutes, turn off heat, cover and let stand one hour. Pour off soak water. Rinse and add enough water or Vegetable Stock to cover beans by three  Soak beans overnight in cold water not longer than 12 hours. If beans are tiny such as lentils or split peas, they can be cooked without soaking. After soaking, the beans will have swelled to at least twice the original dry volume. Pour off the soaking water. This fluid contains the elements that make eating beans cause gas and flatulence. Rinse beans well and add enough water or stock to cover beans by three inches. Add seasonings, salt and cook until tender. Cooking time 20 minutes to one hour.    Method 1:   they must first be soaked and cooked. Once the beans are cooked, they can be added to soaps, salads, sautés, wraps...etc. This process is recommended, when using dry beans in the preparation of - almost - all soups. Using good canned (organic) varieties is acceptable for other applications, but knowing how to prepare dry beans is a must...for every - good - chef. G r a i n s , B e a n s & S id e D i s h e s inches. Bring to a boil, reduce heat and simmer until done. Cook 20 minutes to 1 hour depending on the size of the bean and its age. 234 MEASURE 1 Tbsp olive oil 3 Tbsps Vegetable Stock Heat oil in skillet, pan or wok. Toss in string beans and mushrooms. When string beans begin to wilt and change in color, add vegetable stock, herbs and salt, then steam until done.  1/4 tsp salt  4 cups string beans - trimmed & cut 2 cups mushrooms - sliced 1 Tbsp fresh herb    #          $          #   INGREDIENT G ra i n s , B e a n s & S i d e D i s h e s       ! " 235  !   MEASURE INGREDIENT 1/4 cup soy oil 1 large onion - chopped 1 Tbsp thyme leaf 1 Tbsp marjoram 1 tsp black pepper  Heat the oil in a large soup pot, then add the chopped onions. Sauté onions on medium heat for 3 minutes, then add the chopped celery, herbs and pepper. Cover and simmer on low heat, for about 7 minutes.  1 qt Vegetable Stock 1 package cornbread stuffing mix 1 package wheat bread stuffing mix (or homemade croutons)   1 & 1/2 cup celery - chopped   %       #              G r a i n s , B e a n s & S id e D i s h e s Next, heat the vegetable stock to a boil. Add the two stuffing mixes (or croutons), and the previously sautéd mixture to the boiling stock, and stir vigorously until completely mixed. Remove from heat. Stuffing is now ready to serve, or can be baked in the oven to brown or reheat. 236 MEASURE Boil water and rice together, then stir in salt and reduce heating of contents to a simmer - covered - for 40 to 60 minutes, until done. (continued...)  2 pinches salt  2 cups water 1 cup brown rice (long or short grain)         #  &             #   INGREDIENT G ra i n s , B e a n s & S i d e D i s h e s    # 237 Method 2: MEASURE INGREDIENT (as needed) brown rice (any amount) (as needed) water several pinches salt (use sparingly)   MEASURE '  ()            $%  1/2 lb package firm tofu - strip cut 2 Tbsps cajun spice blend (as needed) canola oil (for frying)   INGREDIENT   Put desired amount of rice in a pot, then add enough water to cover two and a half (2-1/2) inches above surface of rice. Cook rice as in Method 1. G r a i n s , B e a n s & S id e D i s h e s MEASURE INGREDIENT 1/4 cup Buffalo Hot Sauce Cut tofu block into nine equal strips. Sprinkle with cajun spice and deep fry in oil, in a fryer or skillet. 238   2 pinches salt Boil water and bulgar wheat together, then stir in salt and reduce heating of contents to a simmer - covered - for 5 more minutes. Remove from heat and let stand covered ten more minutes, before using.          (            #  INGREDIENT  %  MEASURE 2 cups water 1 cup bulgar wheat G ra i n s , B e a n s & S i d e D i s h e s Warm up the hot sauce and mix well. Use hot sauce for dipping.   239                   & MEASURE INGREDIENT 4 large yams (or 8 small sweet potatoes) - cross cut 1/2 cup brown sugar 1/4 cup molasses 2 tsps salt 3 Tbsps soy margarine Crumble the brown sugar over the yams. Evenly distribute the margarine, molasses and salt over yams. Bake in a 450°F oven for about 20 minutes, turning once or twice. Remove and serve hot. Serves 6-8 people.  Peel and cross cut yams into half inch thick rounds. Boil yams until they begin to soften, yet are still firm. Drain yams and place them in a greased baking dish.      G r a i n s , B e a n s & S id e D i s h e s 240    MEASURE INGREDIENT 2 Tbsps soy oil 1 onion - chopped 4 slices vegan-style canadian bacon Wash collard greens thoroughly, then chop up and set aside. Heat oil in a soup pot, then add chopped onions. Chop up the Canadian bacon and add this - with the seasonings - to the cooking onions. Maintain medium low heat and add chopped collard greens. Cover and slow cook, stirring occasionally for 15 minutes.  (to taste) salt & black pepper  1 tsp powdered savory 1 cup Vegetable Stock   2 qts collard greens - chopped G ra i n s , B e a n s & S i d e D i s h e s   %*##      #          241 Pour in vegetable stock and increase heat to medium high. Stir while liquid cooks down, about five minutes. Serve when liquid is sufficiently reduced. This reduction process infuses flavor. Salt and pepper to taste. Pour boiling salted-water over couscous, cover and let stand 5 minutes. Fluff up with a fork and serve, or let cool, then rinse with cold water, drain well and use in cold salads.   2 & 1/4 cups boiling water 2 cups couscous   MEASURE +         +   #            " INGREDIENT 1 pinch salt    G r a i n s , B e a n s & S id e D i s h e s 1 16-oz can corn - drained 3 Tbsps soy milk 1/2 tsp salt Beat ingredients together. Spoon into hot oil and fry, turning once, until golden brown. If batter is too wet, add another tablespoon of flour. Recipe makes 4-5 small fritters.  4 Tbsps unbleached white flour (organic) 1 cup soy oil  1/2 tsp baking powder 1 tsp cornstarch 1/2 tsp cajun spice blend   MEASURE INGREDIENT G ra i n s , B e a n s & S i d e D i s h e s         !   +         #    , #         242 243 2 heads escarole 2 Tbsps olive oil Cut bottom off escarole and wash leaves well. Heat oil in a soup pot (or sauce pan) and lightly brown the chopped garlic. Add vegetable stock and escarole leaves. Cook, covered, 10 minutes on low heat. Salt and pepper to taste.   1/2 cup Vegetable Stock (to taste) salt & black pepper   MEASURE INGREDIENT 4 garlic cloves - chopped    #    &  &                G r a i n s , B e a n s & S id e D i s h e s ' MEASURE INGREDIENT 2 cups Vegetable Stock 2 Tbsps soy oil 1 cup onion - chopped Heat a skillet or sauté pan and add the oil. Fry the onions on medium heat until translucent, then stir in the soaked crackers. Fry this mixture several minutes, flipping the mass occasionally, until evenly browned. Salt  Break up the crackers into small pieces, approximately 1 or 2 inches in rough size. Place the cracker pieces into a deep bowl. Heat the vegetable stock to a boil, then pour this liquid over the crackers. Allow crackers to soak for 5 minutes, then drain off any unused liquid.  (to taste) salt & black pepper   1 box whole wheat matzoh meal crackers G ra i n s , B e a n s & S i d e D i s h e s         -      #       %           #   "( 244 245 and pepper the mixture during this process. Serve as a breakfast entrée, or side to a dinner. MEASURE 6 large potatoes - peeled & strip cut 2 qts water - cold 1/4 cup soy oil 1 Tbsp salt An alternate method is to toss drained fries in the oil then bake them in a 450°F oven, turning once, for 20 to 30 minutes.  Peel and cut potatoes into thin strips. place them in the cold water with salt. Soak one hour. Remove from water, drain well and fry in the hot oil (350°F) or freeze for later use.    INGREDIENT       .     #             G r a i n s , B e a n s & S id e D i s h e s +                    G ra i n s , B e a n s & S i d e D i s h e s  )  246 MEASURE 1 pt noodles - cooked 1 Tbsp soy oil (or canola oil) Deep fry noodles until crispy; or heat a skillet, add one tablespoon oil and lightly brown noodles, while stirring. The use of different cooking oils will impart a range of flavors. Roasted sesame oil adds a nutty flavor.     INGREDIENT   247 MEASURE 4-12 ears white corn fresh Remove outer leaves, allowing inner leaves to remain on cob. Grill corn, turning four times, for five minutes. Remove and serve, allowing guests to remove husk and eat.     INGREDIENT          #  #         (             G r a i n s , B e a n s & S id e D i s h e s .        ’       *  248 MEASURE INGREDIENT 4 large potatoes - grated 1 qt water - cold 1 Tbsp salt (for soaking water) 1/4 cup soy oil (or canola oil) (to taste) salt & black pepper Grate the potatoes and soak in the cold, salted water one hour. Remove, drain and pat dry potatoes. Spoon potatoes into the heated soy oil and flatten with a spatula. Fry, covered, on medium heat for 4 minutes, turn and fry 4 more minutes. Salt and pepper to taste. G ra i n s , B e a n s & S i d e D i s h e s       249              *   MEASURE INGREDIENT 6 medium potatoes - peeled & sliced 1 Tbsp salt (for soaking water) 1 onion - sliced 3 Tbsps soy oil Cut onion in half, then lay flat side down and thinly slice onion. Heat up a skillet and sauté onions with oil, on medium heat, for about three minutes.  Peel, wash and slice potatoes in half, lengthwise. Lay flat end of potato down and thinly slice. Soak potato slices in cold, salted water for twenty minutes.  (to taste) salt & black pepper   1 qt water - cold   G r a i n s , B e a n s & S id e D i s h e s Drain the potatoes well and pour them into the pan with onions. Stir contents well and cover to steam. Cook about 25 minutes, stirring five times to evenly brown potatoes. Salt and pepper to taste. 250 2 sheets Puff Pastry 1 & 1/2 Tbsps curry powder Roll out the sheets of puff pastry on a floured board to twice their original size. Score a matrix of 3 inch square pieces. Mix the curry powder and peas with the mashed potatoes, then spoon 2 tablespoons into the center of each pastry square. Fold the 4 corners around to the top. With wet fingers, crimp the peak of these corners together.   3 Tbsps soy margarine                &   %        #          INGREDIENT MEASURE 1 cup peas - frozen 3 cups Mashed Potatoes G ra i n s , B e a n s & S i d e D i s h e s      251 Brush margarine over pastry pockets, then bake on a greased cookie sheet at 400°F for 12 to 20 minutes or until golden brown. Serve with Chutney, or Sweet & Sour Sauce. MEASURE INGREDIENT 1 cup unbleached white flour (organic)  2 Tbsps baking powder 1 Tbsp salt 1 cup soy milk 1 lb soy cheese 1 Tbsp canola oil (or soy oil) 1/2 cup yellow corn meal  1 qt jalapeno peppers - whole     +  /)     0             +   G r a i n s , B e a n s & S id e D i s h e s When handling this many hot peppers, latex gloves are a must! Cut stems off jalapeno ends and using a paring knife (or small spoon), remove the seeds. Sift together the dry ingredients. Mix the oil and soy milk. Setting the peppers and cheese aside, combine the wet and dry ingredients, then beat into a batter. 252 Take the block of soy cheese and slice into 1/4 inch sheets. Cut the sheets into 1/4 inch strips and then cut these strips in half. Stuff each jalapeno pepper with a piece of cheese. Roll or toss the stuffed peppers in a little flour, then dip them in the batter. Placed coated poppers on a stainless steel tray, or a metal tray that’s covered with parchment paper. Freeze immediately! When ready to cook, plunge frozen poppers into 350°F oil and fry for five minutes, until well browned. G ra i n s , B e a n s & S i d e D i s h e s       253 1 cup elbow macaroni - dry 2 cups water - boiling 1 tsp salt 1 cup White Sauce Cook the pasta in the boiling salted-water, until done. Rinse and set aside. Heat white sauce, then stir in cheese. Pour heated sauce over pasta and serve. For that casserole effect, bake an additional 10 minutes in a hot oven.   1/2 cup soy cheese - shredded   MEASURE INGREDIENT                #      #   G r a i n s , B e a n s & S id e D i s h e s "          #                G ra i n s , B e a n s & S i d e D i s h e s "   254 MEASURE INGREDIENT 5 large potatoes (organic) - peeled & chunked 2 qts water - boiling 2 tsps salt 2 Tbsps soy margarine 1/4 cup soy milk Peel, wash and cut potatoes into fairly large chunks. Put potatoes in the boiling water and cook until soft. Drain potatoes well, then add margarine, salt and soy milk. Mash by hand or electric mixer. Smooth with rubber spatula.       255 1 Tbsp roasted sesame oil 1 cup millet 1 tsp salt 3 cups water (or Vegetable Stock)  Heat the oil in a sauce pot. Stir in the millet and brown lightly. Combine water, salt, and millet, then bring to a hard boil. Reduce heat and cook for 20 more minutes. Fluff up with fork and serve.    MEASURE INGREDIENT                          & 1                  "  G r a i n s , B e a n s & S id e D i s h e s               ,"(( - 256 MEASURE INGREDIENT 1 block soy mozzarella cheese 3/4 cup soy milk 1 tsp salt 2 Tbsps baking powder 1 cup unbleached white flour (organic) Cut up the cheese into 1/4” x 1/4” x 3” strips. Mix soy milk, salt, baking powder and flour together to form a batter. Dip cheese strips into batter then roll in crumbs. Place on a tray and freeze. When ready to use, flashfry frozen sticks in 350°F heated oil for 3 minutes.  2 cups bread crumbs G ra i n s , B e a n s & S i d e D i s h e s      257 MEASURE INGREDIENT 1 medium fresh tomato - diced 1/2 red onion - diced 1/4 cup black olives - sliced (optional) 1 tsp salt 1 jalapeno pepper - minced (optional) 1/2 cup soy cheddar cheese Dice up the tomato, onion, peppers and slice the olives (if used). Combine diced veggies and salt. For extra effect, you can also mix in a minced jalapeno pepper into veggie garnish. Shred the soy cheddar. Place a layer of tortilla chips on a greased baking pan. Sprinkle some cheese and veggies on this layer then repeat this process with a total of three layers. Oven bake at 450°F - 500°F for 15 to 20 minutes.   1 qt tortilla chips (plain)   1/2 green bell pepper - diced         ,        #   G r a i n s , B e a n s & S id e D i s h e s ) Pasta This is just fundamentals. Pasta does vary 258 however, requiring longer or shorter cooking periods, depending on pasta size or the type of grain the pasta is made with.  Always cook pasta with plenty of salted water. Pasta should always be cooked aldente, or slightly undercooked. One should begin testing pasta by tasting, at the end of the prescribed cooking period. It is done when it is still a little chewy but not hard. Cooked pasta can be rinsed with cold water after cooking but is not usually recommended. You can store cooked pasta for several days refrigerated. Just mix few drops of oil into pasta before storage. G ra i n s , B e a n s & S i d e D i s h e s    Some sensitive pastas such as oriental rice sticks or mung bean thread need only be soaked in hot water. Fresh made Durham wheat pasta need only be boiled as little as two minutes. Dry Durham wheat pasta should be boiled between eight and twenty minutes depending on pasta size.   259 %            2 1          #  MEASURE INGREDIENT  3 Tbsps onion - diced 3 celery stalks - diced Heat a sauce or soup pot on the stove. Add oil (soy oil is an excellent neutral oil, olive, sesame or peanut oils will lend regional flavors to the pilaf)   1 tsp salt 3 carrots - diced 1 green bell pepper - diced 1 cup Brown Rice 1 cup wild rice 6 cups Vegetable Stock   3 Tbsps soy oil (other cooking oils can be used as well)   G r a i n s , B e a n s & S id e D i s h e s and sauté the vegetables with salt and herbs of your choice, until soft. If combining, add the rice and other grain to the sauté. Stir this together and continue to sauté another five minutes. Next add the vegetable stock and bring mix to a boil. Reduce heat to very low and simmer about 1 hour. 260 G ra i n s , B e a n s & S i d e D i s h e s       To create a rice ring for a more elegant presentation, simply grease up a ring mold (spray with Pam) and pack mold with pilaf. Place mold (upside down) in a pan of boiling water and bake in a 400°F oven 30 minutes. Turn mold upright onto a platter and remove mold. Garnish. 261 MEASURE  Rinse grain well with cold water. This washes off a bitter tasting substance called saponin, the quinoa grain plant produces as a natural pesticide. Heat a sauce pot and pour cup of grain into hot pot. Reduce heat and lightly roast quinoa, stirring frequently. Pour in water and salt. Water should come to a boil quickly, reduce heat and simmer on low for 15 minutes.    2 cups water 2 pinches salt 1 cup quinoa   INGREDIENT      !      0    &                     .  G r a i n s , B e a n s & S id e D i s h e s                    ’ # G ra i n s , B e a n s & S i d e D i s h e s # #   262 MEASURE INGREDIENT  In about a half hour, peppers have cooled enough to remove from bag. Using a paring knife, score surrounding stem base area, and pull stem with seeds away - in one motion - then peel off skins. Chill. If desired, marinate in Garlic and Oil sauce.  Bake whole peppers at 450°F for 15 minutes. Remove and put into paper bag and close up bag. An alternate method is to grill peppers on low heat setting, turning several times, then removing to paper bag.   3-4 large red bell peppers 1 paper bag   263 1/2 onion - chopped 2 Tbsps soy oil (or canola oil) 1 small head white cabbage - chunk chopped Sauté chopped onion in a pot with the oil. When onions have caramelized, toss in chunked cabbage, cover and simmer on low heat 10 minutes. This will sufficiently soften cabbage.   1/2 tsp salt 4 potatoes - peeled 1 tsp paprika 1 cup Vegetable Stock   MEASURE INGREDIENT        (  (          /   !   G r a i n s , B e a n s & S id e D i s h e s Meanwhile, boil chopped potatoes until they’re soft, yet still firm. Next, drain parcooked potatoes, then add to sautéing cabbage. Mix paprika and salt into sautéing mixture, stirring often on medium high heat until cabbage is lightly browned. Add vegetable stock and cook down liquid. Serve hot. 264  2 pinches thyme leaf 1-2 tsps soy oil 1 Tbsp white wine (and/or Vegetable Stock) (to taste) salt & black pepper  MEASURE 1/2 onion - thinly sliced mushrooms - sliced 1 cup   $          3%        ’   INGREDIENT / " 0   G ra i n s , B e a n s & S i d e D i s h e s   265 Fry the onions, mushrooms and herbs in oil, on high heat setting. Toss and stir for a couple minutes, to sear. Lower heat and braise, covered, 3 minutes. Add wine (or vegetable stock) and continue cooking - covered for 2 more minutes, or until liquid is reduced. Serves two people. Salt and pepper to taste.  Heat a soup pot, then add oil and fry diced onions. Add raw, whole, rinsed spinach to pot and lower heat. Add vegetable stock, then cover and continue simmering 5 more minutes, stirring once.  MEASURE 1 Tbsp olive oil 1 lb spinach - fresh 1/2 small onion - diced 1/4 cup Vegetable Stock   INGREDIENT !   #          #        1   /      G r a i n s , B e a n s & S id e D i s h e s At this point spinach should have reduced its size. Mix well into the juices and simmer a few more minutes. Serve hot. 266 MEASURE INGREDIENT 2 Tbsps soy margarine Heat the margarine with the sugar and add beets (or carrots). Cover and cook beets (or carrots) until soft, then slowly stir in cornstarch slurry, forming a glaze. Cook a couple of minutes reducing glaze, then serve.   2 Tbsps raw sugar (or xylitol) 4 beets - sliced & cooked (or 1 cup baby carrots - organic) 1 tsp cornstarch - dissolved in 1/4 cup cold water                 #     4  #  G ra i n s , B e a n s & S i d e D i s h e s  (    267 MEASURE INGREDIENT 2 qts water - boiling 2 tsps salt 1 lemon - juiced Melt the margarine and add the other half of the lemon juice. Sprinkle a pinch or two of salt and this is your dipping sauce. To eat, pull leaves away one-by-one, then dip into sauce. Use this process until you reach the  Trim the stems off artichokes (you may cut off the pointed tips on the leaves as well, for a more decorative look). Drop in boiling water and boil until leaves can be easily pull away from artichokes. Add salt and half of the lemon juice, into the boiling water.  1/2 cup soy margarine - melted   4 large artichokes                             #       G r a i n s , B e a n s & S id e D i s h e s fuzzy heart. Remove all of the fuzz, then dip the heart into sauce and eat! 268 MEASURE INGREDIENT (as needed) water - boiling  Boil tomatoes whole for 3 minutes. Drain and let cool. Peel skins off and store tomatoes in refrigerator or freezer. Use in sauce, stews, soups sautés, etc...  10 - 100 plum tomatoes (organic) G ra i n s , B e a n s & S i d e D i s h e s            , #                 #    $  269 2 cups fresh corn - cut 1 large carrot - diced 1/2 cup peas 1 zucchini - diced Combine all ingredients together, then simmer in a small amount of vegetable stock (or water), until carrots have softened.   (to taste) salt & black pepper 1 pinch thyme 1/4 cup Vegetable Stock   MEASURE INGREDIENT       #       #       G r a i n s , B e a n s & S id e D i s h e s   "         270 G ra i n s , B e a n s & S i d e D i s h e s 271 Casseroles & Stuffed Things Introduction A casserole is a simple and efficient meal consisting of several ingredients, bound together by a heated protein - such as eggs or cheese. Casseroles can feed a group of people, as a main or side course and can be refrigerated or frozen for future ‘ready made’ meals. This chapter will teach you how to create vegan casseroles that have perfect form, taste and nutritional value, without dangerous animal proteins. The following section will explore the virtually infinite variety of baked stuffed foods. Everything from wraps and burritos, to stuffed vegetables, pizza pockets, squashes, pot pies, turnovers, and more will be covered here. Once familiar with the example recipes featured, you will have       the confidence and knowledge to develop wonderful creations on your own. The purpose of this chapter, as in every chapter, is to help establish the fundamental basis for every day vegan cooking. To lay the groundwork for a lifetime cuisine that provides perfect harmony with yourself, the environment and the world. Acquiring the skills and eating from the recipes illustrated in this book will help to center yourself physically, mentally and spiritually as a human being --guaranteed. 272 Casseroles & Stuffed Things       273          ’  ’    MEASURE INGREDIENT 1 cup TVP burger blend - ground, seasoned & browned 1/2 cup Brown Rice - cooked Apply the beans, burger, Mexican sauce, rice, and half the cheese, to the center of each heated tortilla. Fold sides and roll up burrito. Sprinkle the other half of the cheese over the top of the folded burrito and bake on a greased pan at 450°F for 20 minutes. Serve with Guacamole, Mexican Sauce, Sour Cream sides.  1/2 cup soy cheddar cheese - grated 2 large tortillas  1/2 cup Mexican Sauce   1 cup black beans (or refried beans) - cooked   Ca ss er ol es & St uf fe d Th in gs 274                   4 large tortillas 1 cup Sour Cream 2 cups TVP burger blend - ground, Heat the tortillas and evenly distribute the sour cream, burger and soy cheese in the center of each tortilla. Take end nearest you and fold over center, then roll tortilla forward. On a baking tray or casserole dish, smear some sauce on baking surface, to prevent enchiladas from sticking. Neatly lay enchiladas down on tray or   1 cup soy cheddar cheese - grated 2 cups Enchilada Sauce   MEASURE INGREDIENT seasoned & browned Casseroles & Stuffed Things   275 dish and pour the remainder of the sauce over enchiladas. Sprinkle a little extra cheese over the tops and cover dish with foil. Be sure to leave the ends of enchiladas sauce-free for a more decorative look. Bake 20 minutes at 450°F . MEASURE  2 12-oz packages silken tofu (to taste) salt & black pepper 2 cups cracker meal / crumbs  2 qts broccoli spears 3 cups White Sauce (as needed) Vegetable Stock (optional)   INGREDIENT               1 qt artichoke hearts         Ca ss er ol es & St uf fe d Th in gs Obtain prepared (canned or jarred) artichoke hearts. Steam off broccoli aldente. Grease a baking pan or chafing dish evenly distribute the artichokes and broccoli. Use a dish of a size that will allow you to double stack vegetables. Heat white sauce on stove top, then blend in tofu with infusion blender*. Adjust flavor with salt and pepper. Pour this mixture over vegetables in chafing dish. Cover with a rather thick layer of cracker crumbs, or meal, and bake in a moderate oven (400°) for 1 hour. 276    *If white sauce and tofu seem too thick, add a little Vegetable Stock to thin out and increase flavor. !    !!                 "       Casseroles & Stuffed Things    277 MEASURE INGREDIENT fist-size ball Pizza Dough - flattened 1 cup mixed: vegetables - sautéed & diced 1/8 lb tofu - diced Method 2: MEASURE fist-sized ball Pizza Dough - flattened Roll the dough into a 1/8 inch thick - 12 inch round pizza. Put cheese, marinara sauce and burger in center of rolled dough. Fold over, pinch and roll edges. Bake at 500°F for 15 to 20 minutes.  1/2 cup soy mozzarella cheese 1/4 cup Marinara Sauce 1/2 cup TVP burger blend - ground & sautéed  INGREDIENT   Roll the dough into a 1/8 inch thick - 12 inch round pizza. Place the vegetables, tofu, marinara sauce and cheese in the center, then fold over one side. Pinch the edge and roll edge over starting at one end and finishing at the other. Bake at 500°F for 15 to 20 minutes.   1/4 cup soy mozzarella cheese 1/4 cup Marinara Sauce Ca ss er ol es & St uf fe d Th in gs 278   #"                    MEASURE INGREDIENT 1 cup Mexican Sauce 1 large tortilla 3 Tbsps refried beans Slice the half block of tofu into long, thin strips. Immerse strips in the Mexican sauce, to marinate for several hours. Heat the tortilla in an oven (or microwave), just long enough to soften and make it more pliable. Remove tofu strips from the marinade, then place   1/4 cup soy cheese - grated 1/4 cup Brown Rice - cooked 3 Tbsps fresh corn - cut 3 Tbsps Salsa   1/2 block tofu - strip sliced Casseroles & Stuffed Things   279 these strips at the center of the tortilla. Combine remaining ingredients, piling into a stack at the center of the torilla. Dribble some of the marinating juices over the stack, then fold in ends and bring front edge over filling. Tuck this edge around filling and roll burro forward. All edges should be sealed as well as possible. You can dab a little water on problem areas then pinch together to seal. Heat a skillet and add the oil. Lay the chimichanga, bottom side down, into the oil. Fry, covered, on medium heat until side is browned then turn to brown other sides. After browning all sides in a covered pan, chimichanga is ready to serve with sides of Sour Cream, Guacamole, more Salsa, shredded lettuce and fresh tomato slices.        "    $     MEASURE INGREDIENT    4 cups White Sauce (as needed) soy oil (for frying)   1 lb durham wheat noodles   Ca ss er ol es & St uf fe d Th in gs MEASURE INGREDIENT 3 cups Basic Seitan - sliced 2 cups peas - frozen 3 cups cracker meal (to taste) salt & black pepper 280   Grease a casserole dish and layer with noodles, then add seitan mixed with peas. Repeat layering process until these ingredients are layered into dish. Slowly pour and distribute white sauce over layered casserole ingredients, then top with cracker meal and bake in a moderate (350°F - 400°F) oven for 45 minutes. Casseroles & Stuffed Things     Boil noodles until aldente. Heat the white sauce slowly while stirring. Using the oil, either deep fry seitan slices for 30 seconds, or pan fry on medium heat, until lightly browned. Mix prepared seitan slices with peas, then set aside. 281 MEASURE INGREDIENT 2 large eggplants - thin sliced 2 cups whole wheat flour or 1 cup soy milk Slice the eggplant into thin rounds and lightly salt each side. Place eggplant slices in a bowl to rest for 20 minutes. Drain off liquid then coat  1/4 cup soy parmesan cheese  3 cups bread crumbs 1 cup soy oil (for frying) 1 cup soy mozzarella cheese 2 cups Marinara Sauce   (as needed) salt unbleached white flour (organic)     %$   &  '             Ca ss er ol es & St uf fe d Th in gs each slice, first with whole wheat flour then soy milk and finally the bread crumbs. Set aside. Heat half the oil in a skillet and fry half the eggplant slices, on each side. Add the rest of the oil and fry up the rest of the eggplant. Drain all slices well, on paper towels. 282 Casseroles & Stuffed Things     Spread some sauce into a small casserole dish. Layer the eggplant into dish, sprinkle with the soy mozzarella and a little more marinara. Repeat this layering 3 stacks high. On top layer sprinkle the soy parmesan cheese to protect the browning of the mozzarella. Bake at 400°F 30 minutes. Serves 4-6 people.   283 4 medium Perfect Gluten Flank Steaks 1 cup whole wheat flour 1 cup soy milk Cover steaks well in flour, then dip into soy milk, and finally dip into the bread crumbs. (Discard leftover flour, milk and bread crumbs.) Fry steaks on both sides, then coat with marinara and bake - covered with cheese for 20 minutes at 450°F .  (as needed) soy oil (for frying)  1 cup bread crumbs 1 cup soy mozzarella cheese - grated 1 cup Marinara Sauce   MEASURE INGREDIENT     (    '                    Ca ss er ol es & St uf fe d Th in gs 284   %%           !  1 lb elbow macaroni 6 cups water - boiling 1 Tbsp salt (for boiling water) 1 large onion - chopped 1/4 cup canola oil (or soy oil)  2 lbs TVP burger blend - ground 2 cups mushrooms - sliced 3 cups Stewed Tomatoes - hand crushed 1 Tbsp salt 1 Tbsp thyme leaf 1 Tbsp oregano  2 green bell peppers - chopped   MEASURE INGREDIENT Casseroles & Stuffed Things   285 MEASURE INGREDIENT 2 cups soy cheddar cheese - grated 2 cups cornflakes Cook the pasta in salted - boiling - water. When cooked, drain, rinse and set aside. Chop up the onions and peppers and fry in preheated oil, in a large pot. Add in the burger, then cover and reduce heat for simmering. After five minutes, stir mixture and add sliced mushrooms. Contiue cooking - covered - for ten minutes, while stirring occasionally, then add tomatoes, salt and herbs. Simmer another 15 minutes on low heat setting. Stir pasta into pot with cooked mixture. Grease a baking dish and spread mixture into dish. Sprinkle grated cheese over casserole and top with crumbled corn flakes (or potato chips). Bake at 400°F for 45 minutes.       Ca ss er ol es & St uf fe d Th in gs 1 onion - chopped 2 Tbsps canola oil 4 garlic cloves - minced  2 cups lima beans (frozen) 3 cups fresh corn - cut 2 cups Stewed Tomatoes 4 cups Vegetable Stock 2 cups quinoa - precooked 1 Tbsp salt  2 large chilies - dried & crumbled [see Hot Pepper Chart]   MEASURE INGREDIENT Casseroles & Stuffed Things                   "  #   286 287 MEASURE INGREDIENT 4 potatoes - thin sliced 2 sweet potatoes (or yams) - thin sliced 2 tsps cornstarch (for basting slurry) 4 cups tortilla chips - crumbled  Next stir cornstarch into remaining stock and evenly distribute slurry over casserole. Top dish with crumbled tortilla chips. Bake at 400°F for 1 hour.  In a greased baking dish evenly spread quinoa. Next, cover quinoa with a layer of one third the sauté mixture. Follow this layering with all of the thinly sliced white potatoes. Layer again with another third of the sauté mixture, then layer with all of the thinly sliced sweet potatoes. Apply remaining third of sauté mixture over the sweet potato slices.     Sauté the chopped onions in preheated oil, in a pot, then add the minced garlic, crumbled dried chilies, lima beans, corn, tomatoes and salt. Pour in one cup vegetable stock and sauté on low heat - covered - for ten more minutes. Ca ss er ol es & St uf fe d Th in gs MEASURE INGREDIENT 1 onion - chopped 1 Tbsp soy oil   1 pinch salt 2 cups spinach - steamed 2 blocks tofu - course crumbled 1 Tbsp salt 1 Tbsp garlic powder 1 Tbsp onion powder 1 Tbsp nutritional yeast 1 box filo pastry - thawed 1/2 cup soy margarine - melted Casseroles & Stuffed Things           %         $     #   "    288 289 Chop up onion and sauté in preheated oil, with a pinch of salt. When onions are finished, combine them - in a bowl - with lightly steamed spinach. In another bowl, mix coursely crumbled tofu with one tablespoon of salt, garlic powder, onion powder and nutritional yeast. Using a pastry brush, grease a large casserole dish. Using two sheets of thawed out filo pastry, paint a thin coat of melted margarine on top of each double-layered sheet. Repeat this process with 4 more (2 layer) sheets, placing each basted sheet on top of the other. Note: As it’s very difficult to separate individual layers from a flattened filo pastry roll, you can prevent undue tearing, by carefully drawing away two layers at a time. Take half of the spinach and onion mixture and apply it evenly to the surface of the four layers of pastry. Next, take half of the tofu mixture and crumble it over the spinach and onion layer.  Repeat above process with 4 more sheets of filo pastry then another layer of fillings. Top with 3-4 more double layered sheets of filo pastry. Preheat oven to 400°F and bake casserole 30 - 35 minutes or until golden brown. Slice into equal portions and serve.      Ca ss er ol es & St uf fe d Th in gs MEASURE INGREDIENT 1 lb lasagna noodles - boiled aldente 1 lb package firm tofu 1 12-oz package silken tofu 1 Tbsp nutritional yeast 1 Tbsp onion powder 1 tsp garlic powder 2 Tbsps soy parmesan cheese 2 cups soy mozzarella cheese - grated 2 tsps salt 1 tsp black pepper 2 lbs TVP burger blend Casseroles & Stuffed Things       )          *   &    $  290 291 MEASURE INGREDIENT 1/2 onion - chopped 4 garlic cloves - crushed 1/4 cup olive oil 2 cups mushrooms - sliced In a medium sized glass baking dish apply a thin layer of marinara sauce. Take one noodle and use it to measure the breadth of the baking dish. Cut this noodle to the appropriate size and use as a template to cut all the noodles this size. Place one noodle in dish and overlap half the noodle with the next noodle until bottom layer is complete. Sprinkle a third of the remaining mozzarella cheese over noodle layer. Next, evenly apply the ‘ricotta cheese’ mix, then dribble marinara over this   Sauté the burger in a pan, with the chopped onion, garlic, and remaining teaspoon of salt, in preheated olive oil. When burger and onions are thoroughly cooked, remove from heat and set browned burger mixture aside. Separately sauté sliced mushrooms, then set these aside.   Boil noodles aldente and let rest in cold water. Mix the two types of tofu together, then combine with yeast, onion powder, garlic powder, soy parmesan, a third the soy mozzarella, one teaspoon of salt and pepper, to produce mock ricotta cheese.   3 cups Marinara Sauce Ca ss er ol es & St uf fe d Th in gs layer. Now evenly layer all of the sautéed mushrooms over this first layer. Repeat another layer of noodles and mozzarella cheese, evenly distribute all of the sautéed burger mix, then dribble marinara over this second layer. Repeat a third (top) layer of noodles, also covered with mozzarella cheese. Finally, spread a small amount of marinara over top of noodles and top with a sprinkling of parmesan cheese. Bake 300°F - 400°F for 45 minutes. 292 Casseroles & Stuffed Things       293 MEASURE INGREDIENT 2 cups mixed: carrots, cauliflower, broccoli, onions, squashes, string beans, peas, asparagus and yams chopped and steamed 1/2 cup tofu - cubed  1/2 cup refried beans 1/2 cup black beans - cooked 1 cup Salsa 1/2 cup Guacamole 1/3 cup Sour Cream 1 cup soy cheddar cheese - grated  1 cup TVP burger blend - ground & sautéed   mushrooms, celery, colored bell peppers,   + #"  ’         %&'    Ca ss er ol es & St uf fe d Th in gs MEASURE INGREDIENT 2 extra-large tortillas (or 4 large tortillas ) 1/4 cup Enchilada Sauce 1/4 cup Mexican Sauce (optional) Chop and steam all vegetables first, then combine all ingredients to form a filling for the tortillas. Divide filling into equal quantities, then place individual filling in center of each heated tortilla. Tuck in sides and fold near end over filling then roll tightly forward. Place stuffed tortillas on a greased baking tray. Pour Enchilada Sauce (or Mexican Sauce) over tortillas and bake - covered - for 20 minutes at 450°F . 294  (as needed) zucchini, portabella mushrooms, ( “ ) leeks, eggplant - all sliced 1/2 red onion - sliced  $ % !!  #   %  MEASURE INGREDIENT Casseroles & Stuffed Things     295 MEASURE INGREDIENT 1 red bell pepper - sliced (as needed) Grill Goddess Sauce (for grilling) fist-sized ball Pizza Dough - flattened 1/4 cup olive oil 1/4 cup soy parmesan cheese - grated   Roll out dough and bake crust for 7 minutes at 500°F Remove crust from . oven, then paint on olive oil, add diced garlic, grilled vegetables, sliced black olives and grated parmesan cheese. Re-bake 10 min.   Using a grill, baste sliced zucchini, portabella mushrooms, (well washed) leeks, eggplant, onion, and bell pepper - with prepared sauce - then grill at a medium temperature setting. Don’t overcook, as these ingredients will be further cooked.   1/4 cup black olives - sliced 2 Tbsps garlic clove - diced Ca ss er ol es & St uf fe d Th in gs ()    $                 $  296 MEASURE INGREDIENT 4-6 colored bell peppers 1/4 cup soy oil 1 Tbsp salt 1 tsp thyme leaf 1 tsp marjoram 1/2 tsp rubbed sage  1 cup fresh corn - cut 1 cup baby lima beans 1 eggplant - cubed  3 celery stalks - chopped 4 garlic cloves - diced 1 lb TVP burger blend - ground   1 onion - diced Casseroles & Stuffed Things   297 MEASURE INGREDIENT 1 zucchini - cubed 1 cup Stewed Tomatoes - hand crushed 1/2 cup Brown Rice - cooked 1 cup tofu - cubed Grease a baking dish, place peppers in dish open side up. Stuff the peppers with a mixture of the sauté filling, then pour remaining stock into baking dish. Bake at 400°F - covered - for 30 minutes. Remove cover and top peppers with bread crumbs or soy cheese then bake ten more min-  Sauté diced onions in preheated soy oil, with salt and herbs. After a minute, add chopped celery, diced garlic and burger, then continue cooking - covered - on a low-medium heat setting, for 5 to 10 more minutes. Next, stir in corn, lima beans, cubed eggplant and zucchini, then continue cooking - covered - for an additional ten minutes. When vegetables are fully sautéd, stir in tomatoes, rice, cubed tofu and only half of the vegetable stock into mix. After an additonal 5 minutes of simmering, remove from heat.    Using a small paring knife, carefully cut around pepper stems, and lift out seed core, then remove all loose seeds with a spoon. Blanch peppers in boiling water for 5 minutes or until color begins to change. Remove peppers and plunge into cold water, for later use.   2 cups Vegetable Stock Ca ss er ol es & St uf fe d Th in gs utes. Serve as a dinner entrée, or main course! The recipe’s filling can also be used to stuff squashes, eggplant or portabella mushroom caps, too. 298 MEASURE INGREDIENT Mix the polenta corn meal with the salt and cold water to form a mash. Bring four cups of water to a boil. Slowly stir in the polenta mash into the boiling water - gradually - so as not to alter this water’s temperature to greatly.   1 cup polenta corn meal 1 tsp salt 1 cup water - cold 4 cups water - boiling Casseroles & Stuffed Things   ,      -           !!  ’(     299 Reduce heat and continue to stir mixture for three minutes until it stiffens. Remove and cool. When cooled it can be spread into a crust like pizza, covered with toppings and baked. MEASURE  1/2 cup peas 2 cups Mashed Potatoes 1 tsp curry powder (or cajun spice blend, or other spice blend) (to taste) salt 2 small balls Pizza Dough - flattened  1 cup mixed: carrots, yams (or sweet potatoes), string beans - diced & steamed   INGREDIENT $    %%                Ca ss er ol es & St uf fe d Th in gs Dice up the vegetables, then steam. Combine steamed vegetables, peas, mashed potatoes, salt and seasoning to produce a filling. Divide and roll out dough into two 1/8” thick - 10 inch rounds. Divide filling mix, and place each half into the center of the two flattened dough. Using a knife, slice off rounded edges of dough to form a square. Fold each corner up over center filling. Wet each edge and overlap to seal up pocket. Repeat with second pocket. Bake the two pockets at 450°F for 20 minutes. 300  3 Tbsps soy oil 1 onion - chopped 1/2 cup Perfect Gluten Flank Steak - diced 4 celery stalks - diced  $             .   ’             MEASURE INGREDIENT Casseroles & Stuffed Things     301 MEASURE INGREDIENT 2 carrots - diced 2 broccoli stalks - skinned & diced 1/3 cup string beans - diced 1-2 tsps salt 3 potatoes - diced 1 small zucchini - diced 1 cup tofu - diced 1 cup fresh corn - cut 4 fist-sized balls Pot Pie Dough (quantity of dough Note: This recipe makes two small pot pies, so small pie pans must be on hand. If this is not an option, and you wish to use a regulation sized pie pan to make one large pie, use one ball of dough for the bottom and the  (as needed) soy margarine (for pie crust basting)  1 Tbsp cornstarch - dissolved in 2 cups cold Vegetable Stock may vary with size of pie pans...)   1/4 cup baby lima beans (optional)   1/4 tsp rubbed sage 1/2 tsp thyme leaf Ca ss er ol es & St uf fe d Th in gs other ball of dough for the top crust. For two pies divide each doughball in half. In a soup pot, sauce pot, or large skillet, preheat oil and begin sautéing chopped onions. Reduce heat to medium and add diced up gluten steak bits. Stir around a couple of minutes then add diced celery and carrots. Cut the tough skin off broccoli stalks and discard. Dice up the remaining marrow and add this and the string beans to the sauté. 302 Divide filling, putting half inside each pan. Wet edge and cover with second dough round to top pie, sealing edges with a fork. Prick holes in top and bake at 400° for 30 minutes.  Roll out each doughball 1/8 inch thick - 8 inches in diameter. Grease the inside of 2 small pie pans and center one dough round into each pan. Brush margarine (or oil) on inside of pie shell as well and prick shell with a fork.  Mix the cornstarch with the cold vegetable stock and slowly stir in this mixture into the simmering sauté. When done, gradually bring the sauté mix to a boil, then remove from heat. Allow resulting filling to cool at least 30 minutes.   Combine the salt, herbs, diced potatoes, diced zucchini, baby lima beans, diced tofu, and cut corn with the sautéing mixture. Reduce heat to low, cover and simmer for ten more minutes, stirring occasionally. Casseroles & Stuffed Things   303  #"  % &                   MEASURE #   2 tsps Mexican Sauce 2 Tbsps Guacamole 1 large tortilla 1/4 cup soy cheddar cheese - grated 1/4 cup refried beans Mix the Mexican sauce with the guacamole and spread this over tortilla. Layer other ingredients over half of tortilla. Fold empty half of tortilla over, forming a turnover. Place on a pizza screen (or cookie sheet) and bake for 7 minutes at 500°F Slice and serve with Salsa and Sour Cream. .  1/4 cup vegetables - diced    INGREDIENT   Ca ss er ol es & St uf fe d Th in gs The quesadilla can also be baked first, then grilled, for a more dramatic effect than simple baking. 304 MEASURE INGREDIENT 2 cups Basic Seitan - diced 3 carrots - chopped 6 celery stalks - chopped 2-3 yams (or sweet potatoes) - chopped 2 onions - chopped 2 tsps salt 1 tsp powdered thyme 1 cup string beans - cut 2 cups peas 1 qt Vegetable Stock Casseroles & Stuffed Things          $%                 305 MEASURE INGREDIENT 1 lb package firm tofu - cubed 4 Tbsps cornstarch - mixed with 1/2 cup cold water 3 cups Mashed Potatoes Scoop out stew to individual baking crocks, topping each with mashed potatoes; or pour stew into a baking dish and cover with three cups of mashed potatoes. Which ever method you choose make sure you peak the mashed potatoes with a fork, so that they brown evenly. A fancy method is to force potatoes through a pastry decorators bag. Bake individual crocks or casserole for 25 minutes at 450°. Serves 4-8 people.   Chop up carrots, celery, yams and onions - into large pieces - and sauté them in a soup or sauce pot on low heat, - stirring occasionally - for 15 minutes. When fully heated, add in the salt, thyme, string beans and peas, then pour in vegetable stock and bring (what is now a stew) to an easy boil. Combine cubed tofu and prefried seitan bits into this stew, then lower heat and continue cooking - about 20 more minutes - until carrots have softened. Next, stir in cornstarch slurry, reduce heat and simmer for another 10 minutes.     Fry diced seitan in a deep fryer (if need be, pan fry on range in preheated oil until browned) for 30 - 45 seconds, then drain and set aside. Ca ss er ol es & St uf fe d Th in gs MEASURE INGREDIENT 1/4 cup olive oil   1 lb package firm tofu - cubed 1 Tbsp salt 2 tsps paprika 1 cup black olives - sliced 1/2 tsp cumin 1/4 cup capers 2 cups Vegetable Stock - cold 4 cups Brown Rice - steamed   1 large onion - chopped 6 garlic cloves - diced 4 celery stalks - chopped 2 green bell peppers - chopped Casseroles & Stuffed Things                    *   306 307 MEASURE INGREDIENT 2 cups tomato puree - cold 2 Tbsps cornstarch 1 cup bread crumbs In a large skillet, heat oil, then sauté chopped onions, diced garlic, chopped celery, chopped peppers, cubed tofu, salt and spices. Cook five minutes at medium heat then add olives and capers. Pour about one-half cup of vegetable stock into skillet, cover and steam this mixture for another five minutes. Grease a medium casserole dish and evenly layer one third of the brown rice contents into the dish. Take half the sauté mixture and layer it over the rice. Repeat another layer of rice, then layer the remainder of the sauté mix. Cover this sauté layer with the remainder of the rice. Completely mix the cold tomato puree, cold vegetable stock and cornstarch in a separate mixing bowl, then pour this flavored slurry over the casserole contents. Bake in a 400°F oven for 45 minutes, topped with bread crumbs.       Ca ss er ol es & St uf fe d Th in gs MEASURE INGREDIENT 4 slices zucchini - grilled 2-3 slices fresh tomato - grilled 1/2 cup Grill Goddess Sauce Grill sliced vegetables with prepared sauce, then set aside. Roll out dough to 1/4 inch thickness. Layer center of flattened dough with both grilled  1/4 cup soy mozzarella cheese - shredded  fist-sized ball Pizza Dough - flattened 1 onion - diced colored bell pepper - diced 1 1 portabella mushroom - diced   2 slices eggplant - grilled Casseroles & Stuffed Things            !            /     &0   + 308 309 and diced vegetables, shredded cheese, then fold over two sides and roll forward. Bake on a greased sheet for 15 minutes, at 450°F Serve, covered with . heated Marinara Sauce.   MEASURE 3 large acorn squash 1 onion - chopped 4 garlic cloves - diced 1 eggplant - cubed 2 cups kale leaves - chopped 1 tsp salt 3 Tbsps soy margarine   INGREDIENT $ &        &          &   ,    Ca ss er ol es & St uf fe d Th in gs MEASURE INGREDIENT 1/2 tsp powdered thyme 2 pinches black pepper 1 cup Vegetable Stock 1 lb package firm tofu - cubed 310 Divide filling into four equal parts and spoon into waiting squash. Bake in a preheated oven, at 400°F - covered - for 20 minutes. Remove baking dish cover and sprinkle bread crumbs over the squashes. Bake another 10 minutes until bread crumbs are slightly browned. Serve immediately.  Heat a pot on the stove top, then add 3 tablespoons of the margarine, chopped onion and diced garlic. Sauté on low until onions becomes translucent, then add cubed eggplant, chopped kale, salt, thyme, pepper and chopped squash. Continue sautéing - covered - on low, for 10 more minutes, then add one-half cup of vegetable stock, cubed tofu, precooked brown rice, then continue cooking - covered - for another five minutes.    Cut unpeeled squashes in half and scoop out seeds. Bake - covered squashes in a 400°F oven for 30 to 45 minutes, until soft. Remove the cooked meat from one whole squash (2 halves), chop it up and set aside in separate bowl. Grease a baking dish and place - upright -the 4 remaining squash halves, in dish.   1/2 cup bread crumbs Casseroles & Stuffed Things 1 cup Brown Rice - precooked 311     1           MEASURE INGREDIENT %  2 tsps salt 1/4 cup brown sugar 1/2 tsp black pepper Core out a cylindrical hole through the stem side of the tomato. Mix the salt, sugar and black pepper, then spoon equivalent quantities into each tomato. Heat the white sauce and melt the cheese into it. Fill the individual tomatoes with the cheese sauce, then top with bread crumbs and bake at 450°F for 15 minutes.  1/2 cup bread crumbs  2 cups White Sauce 1 cup soy mozzarella cheese - grated   4-8 large fresh tomatoes - cored   Ca ss er ol es & St uf fe d Th in gs MEASURE INGREDIENT 1 large head green cabbage - cored 1 & 1/2 lbs TVP burger blend - ground 2 Tbsps soy oil 1 onion - diced 5 garlic cloves - crushed  1 tsp thyme leaf 1 tsp salt 1 Tbsp paprika 2 pinches cayenne pepper 2 Tbsps soy margarine 1 tsp apple cider vinegar Casseroles & Stuffed Things       ..                 ++$- 312 313 MEASURE INGREDIENT 1/2 cup tomato puree 1 cup Vegetable Stock Cut core out of cabbage and leave head intact. Blanch head in boiling water for at least six minutes. Remove head and allow to cool. Remove ten or twelve best outer leaves. You can trim ribs to make them easier to bend. Mix burger with oil, diced onions, crushed garlic, thyme, paprika, salt and cayenne pepper. Divide this mixture into 4-5 ounce oblong shapes. Place shaped filling onto center of cabbage leaf, curled side up. Fold over left and right sides and roll leaf forward. Pierce with a toothpick to hold together. Use the margarine to grease a baking dish then pack the stuffed cabbage leaves into the dish. Mix the vinegar and tomato puree with vegetable stock, then pour half this mixture over stuffed cabbage leaves. Preheat an oven to 400°F and bake casserole 45 minutes. After thirty minutes pour other half of the tomato sauce mixture into baking dish. Remove from heat, and c0over until ready to serve.       Ca ss er ol es & St uf fe d Th in gs MEASURE INGREDIENT 1/4 cup olive oil 1/2 onion - diced 1 tsp salt 6 garlic cloves - diced 1/2 tsp oregano Remove the stems from the mushrooms by twisting away from caps. Chop these stems up and set aside.  1/2 tsp basil 1/3 cup soy parmesan cheese - shredded 1/3 cup bread crumbs 1/2 cup Vegetable Stock    1 lb silver dollar mushrooms Casseroles & Stuffed Things        !   ’         ! &   "    314 315 Heat oil in a skillet and sauté diced onions, diced garlic, diced mushroom stems, salt and herbs. Remove sauté mix from heat, and allow to cool ten minutes. Grease a baking dish and place mushroom caps neatly in dish, underside up (stemside). Thoroughly combine shredded parmesan cheese with bread crumbs and sauté mix, then spoon this combined mixture into each cap. Sprinkle a little more bread crumbs over the top, add one-half cup vegetable stock to baking dish and bake at 450°F for 20 to 30 minutes. Serve as hors d’oeuvres.                   ( *   MEASURE 4 large colored bell peppers 1 cup Brown Rice (uncooked) 3 cups Vegetable Stock 1 Tbsp soy margarine   INGREDIENT   Ca ss er ol es & St uf fe d Th in gs Using a small paring knife, carefully cut around pepper stems, and lift out seed core, then remove all loose seeds with a spoon. Blanch peppers in boiling water for 5 minutes or until color begins to change. Remove peppers and plunge into cold water, for later use. Cook the brown rice in vegetable stock, with one tablespoon of margarine. 316 Stuff the cooled peppers with the cooked rice, then bake - covered - in a greased baking dish at 400°F for 30 minutes.  MEASURE 4 large portabella mushroom caps 1/4 cup olive oil  ,        2 2     + &   INGREDIENT Casseroles & Stuffed Things     317 MEASURE INGREDIENT 2 cups Whoopie Wrap stew filling 1 cup soy mozzarella cheese - grated Carefully remove stems from mushroom caps. Heat the oil in a large skillet and add the mushroom caps. Cover, reduce heat and sauté 5 minutes. Turn caps and sauté another five minutes. Grease a baking dish and place sautéed mushroom caps underside up. Divide stew filling into four equal parts and spoon filling onto caps. Bake ten minutes in a 450°F oven. Sprinkle grated cheese over stuffed mushrooms and bake another five minutes. $                % .    MEASURE 3 Tbsps roasted sesame oil 6 Basic Seitan medallions  INGREDIENT     Ca ss er ol es & St uf fe d Th in gs MEASURE INGREDIENT 2 cups nappa greens - shredded 1 cup daikon radish - grated 1 Tbsp ginger root - minced 2 cups bok choy leaves - shredded 318 1 tsp apple cider vinegar (or rice vinegar) 1 cup Barley - cooked 2 cups Sweet & Sour Sauce Heat a skillet (or wok) and add sesame oil. Chop up the seitan into small chunks and sear in the oil; then add shredded nappa, grated daikon radish, minced ginger root, shredded bok choy and chopped scallions. Stir fry this mixture with soy sauce and vinegar, for 2 more minutes. Mix in the cooked barley, then remove from flame. Mixture should be lightly cooked, but not well done. Allow to cool to room temperature. Roll out chilled pierogi dough to 1/4 inch thickness and cut out 3 inch rounds. Stuff the pierogi rounds by spooning one tablespoon of mixture onto one side of the round. Wet the edge of the dough and fold it over the filling. Crimp the edges with a fork to seal (what is now a) dumpling.     1 lb Pierogies dough   3 Tbsps soy sauce Casseroles & Stuffed Things 1 bunch green onions (scallions) 319 When all dumplings are completed, place them in a large skillet and cover with cold water. Heat skillet slowly and bring it to a boil. Simmer dumplings 5 minutes. Remove and cover with heated Sweet and Sour Sauce. MEASURE 8 -10 corn husks 2 cups white corn (unsalted hominy) Buy some fresh corn on the cob and carefully remove the husks. [Note: cut the corn away from the cobs, and save for another recipe.] We will be  tiny pinch habenero pepper - crushed 1 roll cooking string (for binding)  2 tsps salt 1/2 cup xylitol 2 cups tofu - crumbled 1/2 cup soy cheese - shredded   INGREDIENT                 % % Ca ss er ol es & St uf fe d Th in gs using the husks for making tamale wraps, in this recipe! To prepare the husks for wrapping, plunge them in boiling water for 5 minutes. Drain hominy and put them in a mixing bowl. Add crumbled tofu, shredded soy cheese, salt, xylitol (birch) sugar, and a tiny pinch of habenero pepper. Combine this hominy-tofu together, by mixing thoroughly. 320  Method two, is by placing all the tamales in a large skillet and adding enough water to almost cover them. Cover the skillet and simmer 15 minutes, or until water is reduced.  There are 2 methods that you can use to cook these food packets off. The first method is by placing them in a large steamer over boiling water, covered for 20 minutes. Casseroles & Stuffed Things   Place the corn husk down on a flat surface. Put another husk directly on top of the first husk. Next, drop 3 tablespoons of the hominy-tofu mixture into the center of the husks. Now fold the two sides over the center, then pull the bottom up and the top down. This forms a cute package! Finally, tie the tamale together by wrapping a single cooking string, around the center and tying a bow.   321         3 % /%    MEASURE INGREDIENT 3-4 slices tofu - thinly sliced 1 cup flour 1 cup soy milk 2 cups bread crumbs 1/4 cup soy oil (for frying) 1/4 cup soy mozzarella cheese - grated Dredge tofu through flour, soy milk and bread crumbs. Fry tofu in oil, on both sides and drain. Layer a baking dish with marinara, then tofu and grated cheese, then marinara again. Reheat process until complete. Bake at 400°F for 20 minutes. Makes one or two portions.   1/2 cup Marinara Sauce     Ca ss er ol es & St uf fe d Th in gs MEASURE INGREDIENT 1/2 onion - diced 2 Tbsps soy oil 1 tsp salt 1/3 tsp black pepper  1 & 1/2 cups peas - frozen 1 Tbsp cornstarch - dissolved in 1 cup of cold Vegetable Stock 2 cups cornflakes  1/2 tsp powdered thyme 2 cups lasagna noodles (cooked) 1 cup Vegetable Stock 2 cups tofu - cubed   2 cups mushrooms - sliced Casseroles & Stuffed Things   #              % %   322 323 Sauté the onions and mushrooms in preheated oil, with salt, pepper and thyme. When onion’s are translucent, pour in one cup of vegetable stock and add the cubed tofu. Lower heat and simmer for 10 minutes. Grease a casserole dish and layer down 1 cup of cooked noodles. Next add a layer of the finished sauté mix, then evenly distribute half of the frozen peas over layer. Add another layer of noodles, then the remainder of sauté and peas. Top with the remaining noodles. Evenly distribute the cornstarch / vegetable stock slurry over the entire casserole. Crumble up the cornflakes and layer this over the top of the casserole. Bake in a 400° oven for 30 minutes.       Ca ss er ol es & St uf fe d Th in gs MEASURE INGREDIENT 2 large leeks - long strip cut 1 onion - thin sliced 1 large portabella mushroom - thinly sliced 1 small bunch asparagus spears - slant cut Cut broccoli into four quarters. Thoroughly wash, then slice leeks lengthwise, into long strips. Cut onion into thick rounds. Cut portabella mush-  1/2 lb package firm tofu - long strip cut 4 large tortillas 1 cup Grill Goddess Sauce 1 cup Pepper Steak Sauce  1 red bell pepper - sliced   1 large head broccoli - quarter cut Casseroles & Stuffed Things               #  '   #$            %  )  324 325 room in thin strips. Slice up bell pepper. Cut asparagus spears diagonally. Slice tofu into long strips Grease a broiling pan and preheat broiler setting to medium, then place all prepared veggies and tofu strips into pan and cover with grill goddess sauce. Broil until done, turning occasionally. Heat tortillas and fill with broiled veggies. Roll up tortillas and cover with pepper steak sauce. Bake - foil covered - tortillas at 400° in broiler, for 10 more minutes.   MEASURE $  ‘’             #        INGREDIENT 4 cups beans (or lentils) - cooked 3 cups potatoes (precooked) - diced 1 cup onion - diced 2 cups carrots - grated   0 + $   Ca ss er ol es & St uf fe d Th in gs MEASURE INGREDIENT 1/2 cup parsley - chopped 1 cup peas - frozen 1/2 cup whole wheat flour 2 Tbsps vital wheat gluten 326 1/2 tsp black pepper 2 Tbsps soy margarine Use any bean, remembering that some cooked beans have strong flavors. The type or combination of beans you choose will tailor the flavor of this recipe. Mix all ingredients, pack into a greased loaf pan and bake for an hour at 400°F Serve hot from the oven, with Walnut Gravy or Brown Gravy. .       1 Tbsp salt Casseroles & Stuffed Things 1 & 1/2 cups bread crumbs 327 MEASURE INGREDIENT 2 extra-large tortillas 1/2 cup mixed vegetables - diced 1/2 cup fresh corn - cut  ( “ ( “ (as needed) Sour Cream, Guacamole, ) Salsa (for sides) ) shredded lettuce (for garnish) (as needed) fresh tomatoes and  1/2 cup soy cheese - shredded 1 cup Brown Rice - cooked 1/4 cup Salsa   1 & 1/2 cups black beans (or refried beans) - cooked    #"        $             0 +   Ca ss er ol es & St uf fe d Th in gs This recipe makes two large burritos. Heat the tortillas briefly in a hot oven to make them pliable. Lay tortilla down flat and fill each center with beans, diced veggies, corn, cheese, rice and salsa. Fold up sides of tortillas and roll closest end around center to meet other end. Pack tightly. Grease a baking pan and bake burritos, covered with the rest of the cheese and salsa for 20 minutes at 400°F When finished, serve with sour . cream, guacamole and salsa sides, topped with diced tomatoes and shredded lettuce. 328 MEASURE 1/4 cup olive oil  1 each: green, red, yellow bell peppers - chopped 4 garlic cloves - diced 1 Tbsp salt 1/2 tsp black pepper 2 tsps thyme leaf  INGREDIENT 2 onions - chopped         ’  $  ) )  Casseroles & Stuffed Things   329 MEASURE INGREDIENT 2 tsps marjoram 1 lb TVP burger blend - prepared 2 portabella mushrooms - sliced 2 cups Stewed Tomatoes - hand crumbled 4-6 large tortillas 1/2 cup soy cheese - shredded In a soup pot, preheat the oil and begin sautéing chopped onions, peppers, diced garlic, with only half the herbs and spices. Break up raw burger into pot and cover immediately. Cook on medium low for five minutes. This will firm up the burger blend. Slice up the portabella mushrooms and add them to the sauté mix, return cover and simmer for five more minutes. Next, pour in hand crumbled tomatoes, with remaining herbs and spices, and slowly bring (what is now a) stew to a boil. Combine cubed tofu and precooked rice with the stew, then simmer on low heat for another 10 minutes. Heat the tortilla wraps and grease a baking tray. Divide the stew into equal parts and fill the center of each tortilla. Sprinkle the grated soy cheese over each filling. Roll the edge nearest your body forward until wrap is tightly rolled. This action pushes the filling towards the ends. Bake at 400°F for 25 minutes.       1 & 1/2 cups Brown Rice - cooked 1/2 block tofu - cubed Ca ss er ol es & St uf fe d Th in gs       330 Casseroles & Stuffed Things 331 From the Grill associated with the primitive carnivorous diet of Americans. What could be easier than grilling a piece of meat? Together with the broiler, the grill seems to be the most popular method of preparing animal flesh for consumption. The grill can also be a wonderful and versatile tool for vegetarians. Vegetables and meat analogs grill beautifully, imparting distinctive flavors to the meals you can prepare. In this chapter you’ll learn the principals of marinating, using glazes, reverse marinating, preparing foods for the grill and perfect grilling technique. Learn how to become the master of the summer barbecue, impressing friends and family with great tasting and satisfying       Introduction The grill or barbecue has always been vegan meals. Mesmerize them with your knowledge and skill while demonstrating the power of the grill for great vegan cooking. 332 Grilling Tips There are some general guidelines concern-   ing the use of the open grill or barbecue. Having a properly heated grill surface, grilling accessories, food preparation skills and good technique are all necessary in achieving good results. The following will help you get started: Gas Grill Setup Use ceramic briskets or volcanic rock for   coals. Start on high with grill cover down. Reduce heat after ten minutes to medium and leave cover on until ready to grill. If indoor, make sure there is adequate exhaust ventilation. Kettle, Hibachi or backyard fireplace: This type of grill requires the use of charcoal which must first be ignited with a small fire strong enough to start burning the coals. The most common method is to use a starting fluid which, when ignited, provides a short lived, but strong enough flame to ignite the Fr o m t h e G r i l l   333 coals. Other starting methods include using a blowtorch on the charcoal for a few seconds or burning a small pyramid of kindling material surrounded by charcoal. In any case, the charcoal, once ignited, should be piled together to build up heat. When the charcoal is substantially burning, it can be spread over the grill bottom. The cover can then be lowered and the grill surface allowed to heat up. Grill Accessories A surface cover, metal spatulas, tongs, grill   Grill Temperature Here’s an easy way of determining surface   brush, heat mitten, pot holder, temperature guage and timer. temperature: hold the palm of your hand over the surface grate. If you can count to 4 before you have to pull your hand away, the temperature is high. If you can count up to 8 --- surface temperature is medium. If you can hold your hand over surface for longer than a 12 count, surface is too cold to cook anything.   From the Grill Heat Control Gas grills usually have two or more controls Many vegetables should be parboiled before grilling or marinating. This creates a more evenly cooked result. Hard vegetables such as potato, yam, peppers, onion and carrots should always be parboiled. Semi-hard veggies such as broccoli, cauliflower or asparagus also require parboiling or steaming before grilling.  Fr o m t h e G r i l l Food Preparation Any food about to be grilled should be    brought up to room temperature or preheated before grilling. Attempting to grill anything cold usually results in the food sticking to the grill.   for heat. Many grills have adjustable grate heights for temperature control. For non-gas powered grills, piling or thinning out the charcoal to one side of the grill will supply two operating temperatures on the surface. Moving the food around provides the control. In any event, having multiple control over the surface temperature is essential. 334 335 Softer foods such as zucchini, summer squash, eggplant tomato, tofu, gluten, seitan, tempeh, pineapple, orange slices or banana do not require parboiling. These foods should be at least 70°F or more before grilling, or they will stick to grill surface. be grilled with a specific flavor. Soaking foods in an diluted liquid - from thirty minutes to overnight - will impart the flavor of the liquid to the soaking food. The numerous variety of marinades include the use of vegetable stock, salts, sugars, fruit juices, spices, herbs, vinegars, prepared sauces and oils. marinating it but want all the flavor of a marinade, first grill the food with a glaze. Once grilled, the food can be baked in a hot oven with a mixture of the marinade and the glaze for 15 minutes. This will create a perfect result.  Reverse Marinade If you want to grill something without first      Marinating Marinating is a method of preparing foods to From the Grill Glazing A glaze is a thickened sauce or marinade applied to food when grilling. A basting brush is the best tool for glazing. As food grills, glaze is painted on. Thicken marinades with cornstarch to create glazes with the same flavor. 336 Smoked Flavoring Mesquite, hickory or other flavored wood  Fr o m t h e G r i l l    chips can be throwinto the grill before cooking food to impart special flavors. Soak chips before using.   337 MEASURE (as needed) vegan-style burgers and hotdogs small amount soy oil Grill burgers for at least three minutes before turning, cook evenly on both sides. Franks should be turned enough to impart even grill marks on all sides.  Start with a preheated grill and a surface temperature of medium hot. Burgers and franks should be at room temperature to prevent sticking to grill surface. Brush or spray oil on grill and underside of burger or frank.    INGREDIENT                          From the Grill 2 red bell peppers - grilled, skinned & chopped 6 portabella mushrooms - thin sliced 4 bunches leeks - washed & strip cut 1 & 1/2 cups Grill Goddess Sauce Grill peppers whole on all sides and remove to cool in a closed paper bag.  2 qts Vegetable Stock 4 fresh corn cobs (in husk) 2 cups cold water 2 Tbsps cornstarch - dissolved in (to taste) salt & black pepper  2 large onions - thick cut Fr o m t h e G r i l l   MEASURE INGREDIENT                                      338 339 Thinly slice mushrooms; clean leeks thoroughly, then slice them lengthwise into long strips; peel onion, then slice into 1/4 inch thick rounds. Combine one-half cup of prepared sauce with one cup of the vegetable stock into a bowl, then immerse mushroom slices, leeks and mushrooms in this marinade. While veggies are marinating, peel the outer leaves off corn cobs - leaving several inner leaves intact. Place cobs on the medium-hot grill and grill all sides for several minutes. Set aside when cooked, and allow corn to cool. Place marinated onions on grill surface, then baste with the marinade until well grilled. Set onions aside on a large bowl. Now grill the portabella slices, basting with the marinade, until soft and evenly lined. Dump grilled mushrooms into the bowl, with the grilled onions. Next, grill the leek strips while basting with the remaining marinade, until sufficiently done and put them in the bowl. Mix remaining marinade with stock, then heat to a slow boil, in a soup pot. When marinade-stock is heated to a boil, combine grilled vegetables with soup, then reduce heat to a simmer. Cut the kernels off the cooled corn cobs, and these to the simmering soup.       From the Grill Next remove the peppers from the paper bag and pull out the stems and seeds. Using your paring knife and thumb, remove skins. Chop up skinned peppers and add them to the soup. Bring the soup to a slow boil, then reduce heat and simmer 15 minutes. When ready, slowly stir in cornstarch slurry into simmering soup. Simmer another five minutes. Adjust flavor with salt and pepper, then serve. 340 MEASURE INGREDIENT  1 onion - thick sliced 1 fresh tomato - thick sliced 1 zucchini - thin sliced 1 yellow squash - thin sliced 1/2 cup Mexican Sauce 3 Mexican Gluten Strips Fr o m t h e G r i l l                                 341 MEASURE INGREDIENT 1 package tortillas (taco size) 1 cup lettuce - shredded Have the grill hot and ready. Slice the onion and tomato into thick rounds, then slice zucchini and yellow squash into thin rounds. Grill these vegetable slices evenly on both sides using the prepared sauce as an unthickened glaze. When vegetables are done, remove to a bowl with tongs.     Prepare Mexican-style gluten strips, and add these to the bowl with the grilled veggies. Veggies may be sliced up once grilled. Serve with preheated tortillas, Salsa, shredded lettuce, with sides of Brown Rice and Mexican Pinto Bean Soup, for a complete meal.   From the Grill      !             !              342 MEASURE INGREDIENT 1 Perfect Gluten Flank Steak (4 pieces) - chunk cut 1/2 block tofu (4 pieces) - chunk cut 1 onion (4 pieces) - cut 1 green bell pepper (4 pieces) - cut 1/2 block tempeh (4 pieces) - chunk cut 4 pieces Basic Seitan - chunk cut 4 small mushrooms - whole (quarter cut if large) 1 cup Vegetable Stock 4 cherry tomatoes  1 red bell pepper (4 pieces) - cut 2 skewers (stainless or bamboo) Fr o m t h e G r i l l    343 MEASURE INGREDIENT (as needed) Jamaican Jungle Sauce (for glazing) Cut gluten steak, tofu and tempeh into 4 individual pieces. Cut up the onion and peppers into 4 pieces each. Skewer chunked seitan, onion, gluten, green bell pepper, tofu, single mushroom, tempeh and red bell pepper, then repeat the alternating sequence. Using a large skillet, steam the kebabs in vegetable stock, until the green peppers change color. [Note: stock will impart additional flavor to the kebabs.] If using a tall pot, substitute the stock with about 1 quart of water, as the kebabs can’t benefit from the stock. In either case, after kebabs are parboil-steamed, top-off each skewer tips with two cherry tomatoes.   Paint the kebabs with a chosen glaze - such as Jamaican Jungle Sauce then grill on low heat, turning several times until done. Serve over Brown Rice.     From the Grill     "     # ! '      MEASURE INGREDIENT 1 Perfect Gluten Flank Steak (as needed) Vegetable Stock 1/4 cup Basic Barbecue Sauce Fr o m t h e G r i l l           lent steaks, when grilled. Marinades, ingredient flavoring, glazes and meat cuts, all play important roles when grilling these meats. To learn how to prepare these meats in a variety of ways, refer to the chapter on Vegan Meats. These high protein, low fat meats are easily grilled. Just follow the section on Grill Tips, for rules in grilling. The following are examples: Steaks Gluten, tempeh, tofu and seitan make excel- 344 345 Note: Gluten steak is created and cooked in vegetable stock to flavor, as described in the Vegan Meats chapter. Have steak at - or above - room temperature, before grilling. With a medium hot grill surface, paint prepared sauce on side to be grilled, then place steak on grill. Paint top side and grill for about three minutes. To avoid tears, turn steak over by loosening the underside first, with a spatula, then flipping it over. Grill this side and baste top side again. Steak is now done. If you’d like, you can turn steak perpendicular, flip, then grill again, to create cross lines.  MEASURE 1 lb package extra-firm tofu - slab cut 1/2 cup Grill Goddess Sauce (as needed) Vegetable Stock (for simmering)               !              $   !    INGREDIENT   From the Grill MEASURE INGREDIENT 1 Tbsp cornstarch Cut the tofu into four steaks and soak these steaks in the grill goddess sauce for 30 minutes, or overnight. Be sure the steaks are at room temperature or above. Prior to grilling, preheat steaks in an oven (or skillet) by simmering in a little vegetable stock (or water) that’s been mixed with the prepared sauce. Mix the cornstarch with the prepared sauce and heat this in a pan on the stove until it boils and thickens. Preheat grill to medium hot and place warmed steaks on the grill. Baste steaks with thickened sauce and flip when grill lines appear. Turn steak perpendicular and flip again to create cross lines. Steak is done when grilled surfaces are well marked. 346    Fr o m t h e G r i l l    347 %   ! &       " MEASURE INGREDIENT 1/4 cup Teriyaki Sauce Thinly slice tempeh into two or three wide sheets depending on the original thickness of the tempeh block. Paint one side, of each sheet, with teriyaki sauce.  Place glazed side down on a medium hot grill. Baste top side and turn sheet perpendicular after one or two minutes of grilling. Flip tempeh and repeat process, basting often. Serve grilled tempeh sheets over Brown Rice, with steamed veggies, or build a club sandwich.    10 oz block tempeh - sliced   From the Grill 4-6 Seitan Supreme medallions 1/4 cup Polynesian Sauce 1/2 cup Vegetable Stock (for preheating) Note: As seitan has a delicate surface, it must be brought up to a higher temperature before grilling. Place the seitan one-half cup of vegetable stock, then bring stock to a hard boil. When seitan is sufficiently preheated, remove and paint the medallions with the prepared sauce, then grill on a medium hot grill. Baste and turn the seitan until well marked. Serve seitan as the meat portion in a dinner.  Fr o m t h e G r i l l    MEASURE INGREDIENT   %            '          348 349    "       ("       MEASURE INGREDIENT 1 Perfect Gluten Flank Steak 1/2 cup Mexican Sauce Have steak at - or above - room temperature, before grilling. Paint the steak with the prepared sauce on one side and lay this side down on the surface of a medium hot grill. Baste top side and flip after a few minutes. Turn and flip once more after basting. Remove steak from grill and place it on a cutting board. Cut steaks into strips and use these strips to stuff a taco, enchilada, burrito or quesadilla.       From the Grill from Mexico. Stuffed with a variety of fillings, it is easy to prepare and can serve as an appetizer, sandwich or a complete dinner! Grilled or baked, they can be unique and delicious. Here are two quesadilla recipes that explore the possibilities of this traditional Mexican wrap. Quesadilla The quesadilla is a traditional tortilla turnover 350  MEASURE INGREDIENT 1-6 ozs TVP burger blend - grilled & chopped 1 large tortilla 1/4 cup Mexican Sauce (for basting) 1/4 cup refried beans 2 Tbsps each: vegetables - diced Fr o m t h e G r i l l     )    ("  !     !    !                " #    351 MEASURE INGREDIENT 1/4 cup soy cheddar cheese - shredded Baste a prepared burger patty with 1 tablespoon of Mexican sauce, then grill on a medium low setting. When finished grilling, chop up the burger and set it aside. [Note: You can use the Harvest Burger recipe, as a guide to preparing TVP-based burgers.] Lay the tortilla out flat. Work on top side only. Paint the tortilla with another tablespoon of Mexican sauce. Spread the refried beans over one half the tortilla. Apply the chopped burger on top of the beans. Sprinkle the diced veggies (onions, peppers, tomatoes, cucumbers, corn) and shredded soy cheese over the refried beans. Fold the empty half of the tortilla, over the layer half. Use a preheated grill - at medium temperature - and grill tortilla-turnover on one side. Turn quesadilla on a perpendicular angle and grill a couple of minutes more. Flip quesadilla and repeat process until quesadilla is well marked and well heated. Serve with sides of Salsa, Guacamole and Sour Cream.   Note: If the tortilla and/or its contents are cold, quesadilla can be prebaked before grilling. This - preheating - enables a quick ‘grill-off’, which results in evenly heated contents, without the burning of tortilla wrap!     From the Grill "  #  352 4 ozs Mexican Gluten Strips - chopped 1/3 cup spinach - chopped 1 large tortilla 1/4 cup soy monterey jack cheese - grated Prepare Mexican-style gluten strips, chop up and steam the spinach, then set these ingredients aside. Next, lay the tortilla out flat and paint the entire upper side with Mexican sauce. Sprinkle some grated cheese over one-half of the tortilla, then evenly distribute the prepared spinach over this same half. Chop up the gluten, then layer over spinach and follow-up with the rest of the grated cheese.   2 Tbsps Mexican Sauce Fr o m t h e G r i l l   MEASURE INGREDIENT                   *               353 Note: If the tortilla and/or its contents are cold, quesadilla can be prebaked before grilling. This - preheating - enables a quick ‘grill-off’, which results in evenly heated contents, without the burning of tortilla wrap! Use a preheated grill - at medium temperature - and grill tortilla-turnover on one side. Turn quesadilla on a perpendicular angle and grill a couple of minutes more. Flip quesadilla and repeat process until quesadilla is well marked and well heated. Serve with sides of Salsa, Guacamole and Sour Cream. (as needed) Grill Goddess Sauce  MEASURE +             ,       $       !             1 large carrot (parboiled) - thick slant cut 1 medium yam (or sweet potato) (parboiled) - sliced $   INGREDIENT     From the Grill MEASURE INGREDIENT 1 onion - thick sliced 1 green bell pepper - chunk sliced 1 red bell pepper - chunk sliced 8-12 large mushrooms - chunk sliced 354 1 zucchini - sliced 1 summer squash - sliced   1 head broccoli - chunked Fr o m t h e G r i l l 1 small head cauliflower - chunked 4-6 large skewers (stainless or bamboo) (as needed) flavored wood chips (optional - for barbecue) (to taste) salt (for sprinkling on finished kebabs) Note: Hard vegetables should be parboiled for 5 minutes before marinating, grilling or broiling. Parboiling hard vegetables, insures that they’re evenly cooked, and avoids excessive burning of surfaces when grilling. In addition, the resulting parboiled vegetables’ are moist and easily accept the flavor of the glazing sauce (or marinade). Softer veggies or fruits such as squash, tomatoes, eggplant, pineapple or orange slices - need not be parboiled.     12-20 cherry tomatoes 355 When marinating, always parboil hard vegetables first, before soaking in marinade. The assortment of vegetables listed in recipe should be cut into appropriate sizes, and proportioned, so each skewer can receive an equal combination when assembled. Divide the parboiled and raw vegetables into equal amounts, and assemble on each skewer. Make sure kebabs are at - or above - room temperature. You can let them stand for one hour before grilling or they can be preheated - in an moderately heated oven - for ten to fifteen minutes. Have your grill or broiler preheated to medium hot. Place kebabs on the grill and paint glaze* on kebabs with a pastry brush. Use tongs and metal spatula to grab and turn kebabs. Baste often. Toss optional wood chips over heated coals to impart a smokier flavor. Once grilled on all sides, kebabs are ready to eat. Serve as the main entrée, with Brown Rice, or as a side to a sautéd dinner! Kebabs should be served immediately, after grilling; or reheated in an oven. To reheat in an oven, pour a small amount of liquid (diluted marinade, vegetable stock, water), into an appropriately sized baking dish, then place grilled kebabs in, and cover dish. The oven temperature should be at a moderate setting, wherein the kebabs should be adequately heated within 15-20 minutes. *If you want to turn your marinade liquid into a glaze, add one or two tablespoons of cornstarch to the cold marinade. Bring this to a boil to thicken the glaze. This can be stored refrigerated for later use.       From the Grill       Fr o m t h e G r i l l 356 357 Sautés Introduction Sautés are the main conduit for creativity in     Sauté techniques, as well as steaming, braising and stir frying methods, are also explored here. Individually portioned dinners are usually prepared on the stove top in a skillet, wok, or sauté pan. When combined in various ways, you will see how prepared meats [see chapter on Vegan Meats], fresh produce, herbs, spices, condiments, vegetable stock and spirits, enable the chef to discover a world of global-cuisines. By working through recipes in this chapter, you’ll learn about preparing vegetables   any restaurant environment. A sauté can be simple or relatively complex. In this chapter, you’ll use the proper combination of materials to create great tasting meals that are unique, yet ethnically accented. and veggie meats; how different shapes, create different effects and cooking times. And of course, sauces - the key to many sautés will be explored here as well. Note: Whenever a cooking process calls for sautéing, this will require the preheating of both sauté pan (or other prerequisite cooking vessel) and cooking oil. The pan - and oil must first be brought up to an acceptable temperature, whereupon, the ingredients are only then considered ready for cooking. 358       Sa ut és 359                 MEASURE INGREDIENT 1 potato 1/4 cup baby lima beans - (frozen) 2 Tbsps soy oil 1/2 large onion - chopped  3 pieces Seitan Supreme medallions - cut 2 pinches salt 2 pinches thyme leaf 8 string beans - slant cut 2 Tbsps whole wheat flour 1/2 cup Vegetable Stock  2 celery stalks - chopped 1 carrot - chopped     S a u té s MEASURE INGREDIENT 1/4 cup peas Slice a skinned potato into large chunks, then parboil with the frozen lima beans, for about 10 minutes. Pour off water and set parboiled vegetables aside. 360   Slowly pour vegetable stock into sauté mix, then stir in the peas. Turn up heat until contents - begin - to bubble, then immediately lower heat and cover. Simmer - what is now a - thickening stew for several minutes more, until carrots are soft. If stew becomes too thick, gradually add a little water and continue cooking until stew is the right consistency.   Continue cooking this mixture for several minutes, then thoroughly mix in salt and thyme. Next, mix in the parboiled potatoes and lima beans with string beans and flour, then continue sautéing for 3 minutes. Sa ut és Heat a sauté pan (or skillet) and add the oil, then add chopped onion, celery and carrot. Turn heat to medium low and cover pan. Shake covered pan - or stir - until onions soften-up a little. Slice seitan into six or eight pieces, then add seitan to sautéing mix. Work the seitan to the bottom the pan to sear meat surfaces.   Remove tips and stems, then slant cut string beans and set aside. 361                    MEASURE INGREDIENT 2 Tbsps soy oil 1/4 cup onions - chopped 1 carrot - thinly sliced 1/4 cup mixed: green, yellow and red 1/2 cup cauliflower - sliced  10 each string beans - trimmed & half cut 1/4 cup yam (or sweet potato) - slivered 2-3 Tbsps chickpeas - cooked 2 pinches salt 1-2 tsps curry powder 1/4 cup Vegetable Stock    bell peppers - diced   S a u té s MEASURE INGREDIENT 1/4 cup peas 1/4 cup Stewed Tomatoes - hand crushed peeled & mashed 1 tsp cornstarch - dissolved in 362   Heat a skillet or sauté pan and add the oil. Begin to stir fry the chopped onions, thinly sliced carrots and diced peppers at medium-high heat. After two minutes, add sliced cauliflower, trimmed and half cut string beans, cooked chickpeas, slivered yams and salt. Shake pan to flip contents frequently or stir to prevent burning. Next add the curry powder and flip contents for several seconds to lightly brown spices. Now pour in the vegetable stock, add the peas and hand crushed stewed tomatoes, then lower heat to medium. Cover and simmer for five more minutes. Stir in cornstarch slurry and cook another minute to thicken juices. Serve over cooked Brown Rice or basmati rice. Recipe makes two meal sized portions in 15-20 minutes.   Sa ut és 3 Tbsps cold water   363 MEASURE INGREDIENT 2 Tbsps olive oil 3 slices red onion - chopped 1/4 cup colored bell peppers - diced 2 pinches each: cumin, allspice, salt & black pepper  1/4 cup carrot - thin rounds 1/4 cup yam (or sweet potato) - slivered 1/4 cup tiny cauliflowerettes 1/4 cup string beans - trimmed & slant cut 1/4 cup chickpeas - cooked 1/2 lemon - juiced  2 garlic cloves - crushed   1/4 cup sundried tomatoes - soaked & chopped                            S a u té s MEASURE INGREDIENT 1/3 cup couscous (uncooked) 1/2 cup Vegetable Stock 1/4 cup peas Put the sundried tomatoes in a small sauce pan with enough water to just cover the tomatoes, then bring contents to a boil. Reduce heat and simmer for 3 minutes, covered. Remove from heat and let steep for another 5 minutes before draining and use. Heat a skillet or sauté pan and add the oil. Chop the onions and begin to fry them with diced peppers. After two minutes add crushed garlic and spices. Adjust heat to medium low and mix in the thin cut carrots, slivered yam, cauliflowerettes, trimmed and slant cut string beans, chopped sundried tomatoes, precooked chickpeas and lemon juice. Cover and sauté 5 more minutes. 364      Pour couscous over sauté mix, add vegetable stock and peas, then cover and simmer for 3 more minutes. To set couscous, turn off heat and allow to stand 5 minutes covered. Shake pan or use a fork to fluff up mixture. Serves two.  Sa ut és 365 2 Tbsps soy oil 1/2 onion - thin sliced 1/2 each: green, yellow and red bell peppers - thin sliced 1/4 cup each: tofu, tempeh, Perfect Gluten Flank Steak 2 pinches salt  1-2 tsps cajun spice blend 1/2 habenero pepper (optional) - diced 1/4 cup summer squash - shredded 1/4 cup zucchini - shredded  1 jalapeno pepper - diced and Basic Seitan - diced   MEASURE INGREDIENT    !"   !                  S a u té s MEASURE INGREDIENT 1 small carrot - shredded 1/4 cup Vegetable Stock 1/4 cup Brown Rice - cooked Heat a sauté pan (or skillet), then add oil, thinly sliced onions and peppers, then stir fry for several minutes. Next, add veggie meats, cajun spice blend, dice habenero pepper (optional ingredient, for extra hot effect), and salt. After a few more minutes of frying, stir in shredded summer squash, zucchini, carrot with vegetable stock. Reduce to medium heat, cover, and continue cooking for three more minutes. Stir in precooked brown rice, then cook for two more minutes. Serve immediately. 366      3-4 whole onion hearts                       MEASURE INGREDIENT 1/2 cup potato - chopped & parboiled 1 Tbsp soy oil Sa ut és 367 MEASURE INGREDIENT 1 carrot - shard cut 3 large cauliflowerettes 1/4 cup spinach - shredded 1/4 cup string beans - chopped 6-8 chunks Basic Seitan 2 tsps curry powder 2 pinches salt 1/3 cup Vegetable Stock 3 Tbsps Sour Cream Heat a sauté pan (or skillet), then add oil, whole onion hearts. Meanwhile, cut carrot into shards, then add to skillet. Reduce heat to low, then add cauliflowerettes. Cover and simmer 5 minutes. Next, add shredded spinach, chopped string beans, cooked chickpeas, peas, prepared potatoes, chunked seitan, curry powder, salt., vegetable stock, then mix in sour cream. Increase heat, cover, then continue cooking for about 3 more minutes, to thicken. Serve over a bed of cooked Brown Rice.   Chop up and parboil potatoes, then set aside.     2 Tbsps peas 2 Tbsps chickpeas - cooked S a u té s 2 Tbsps soy oil 4-5 pieces carrot - shard cut 5-6 small pieces colored bell pepper - sliced  1/4 cup cashews - raw 1 pinch salt 1 pinch allspice  1/4 cup pineapple - chunked 2 Seitan Supreme medallions - chopped 1/4 Perfect Gluten Flank Steak - chopped 1 plantain - sliced Sa ut és 5 small slices yam (or sweet potato) - thin sliced   MEASURE INGREDIENT   #                            #  $    %     &        368 369 MEASURE INGREDIENT 1 pinch cinnamon 2 Tbsps fresh corn - cut 2-5 tofu cutlets (prefried) 1 whole orange - juiced 1/4 cup Vegetable Stock 2 Tbsps coconut milk 2 Tbsps brewed coffee (strong)  Heat a sauté pan (or skillet), then add oil, thinly sliced yams, carrot shards, pineapple chunks, sliced bell peppers, chopped seitan medallions and gluten steak, sliced plantain, cashews, salt and spices. After 3 minutes add corn and prefried tofu cutlets. Next, cover and braise everything with fresh squeezed orange juice and pineapple juice. Mix the cornstarch with the cold vegetable stock, brewed coffee, and coconut milk. Add this mixture to the sauté and simmer, covered, for 3 minutes. Serve over a bed of cooked Brown Rice or toss with pasta.      1 tsp cornstarch (or arrowroot powder) 1/4 cup pineapple juice S a u té s MEASURE INGREDIENT 1/2 tsp garlic clove - minced 12 ozs TVP burger blend 3 pinches mixed: thyme, oregano, marjoram and 2 cups mixed: carrots (julienned), onions, leeks, portabella mushrooms, zucchini, string beans, & bell peppers - chopped  1/2 cup raw spinach - chopped 1/2 cup raw kale - chopped  3 Tbsps olive oil basil leaf Sa ut és 1 tsp cajun spice blend   1/4 cup mixed: onions, bell peppers, mushrooms - minced           '(     )                370 371 MEASURE INGREDIENT 3-4 broccoli buds 1/2 tsp garlic clove - minced 2 pinches mixed: salt & black pepper 1/2 cup Vegetable Stock 3 Tbsps cold water Add the vegetable stock and tomato puree, cover and simmer 5-7 more minutes. Finally, add the cornstarch slurry and cook one more minute to thicken sauce. Serves one or two.  When one side of patty has browned, flip burger, add herbs, mixed veggies, chopped spinach and kale, broccoli buds, the other half teaspoon of minced garlic, salt and pepper. Cover pan then continue cooking on low heat for 5 more minutes.  Heat a sauté pan (or skillet), add oil, then place the burger patty into the pan, reduce heat and cover pan.   Combine minced veggies and half teaspoon minced garlic with cajun spice blend, then thoroughly mix into the raw burger. Form burger into a patty and flatten into an oval shape.   1 tsp cornstarch - dissolved in 3 Tbsps tomato puree S a u té s 372                 $  $    1 Tbsp olive oil 5 slices zucchini 5 pieces carrot - shard cut 1 small portabella mushroom - thick sliced 5 small pieces tofu (prefried) 5 small pieces Perfect Gluten Flank Steak (prefried)  1 small head broccoli - quartered 5 asparagus spears - 1/3 cut 5 leaves escarole - course chopped 5-10 string beans - trimmed & halved  Sa ut és MEASURE INGREDIENT     373 MEASURE INGREDIENT 1 handful spinach - fresh 1/4 cup Vegetable Stock 3 Tbsps Etruscan Sauce Heat a sauté pan (or skillet), add oil, then fry sliced zucchini pieces on one side and turn over. Lower heat, then add shard cut carrots and thick sliced portabella mushrooms. Cover and slow cook 3 minutes. Toss in a quarter cut broccoli head, asparagus (that’s been cut into 3 sections), coursely chopped escarole leaves, then string beans which have been trimmed and cut into two pieces. Shake covered pan vigorously (or stir occasionally) to prevent sticking and burning, and continue cooking another 3 minutes. Next add the prefried tofu and gluten steak pieces with handfull of spinach, then cover and cook 3 more minutes. Pour in vegetable stock and steam down contents, covered, for a few more minutes. Now mix in the Etruscan sauce. Replace cover and cook 3 more minutes. Toss or stir sauté a little more and serve over a bed of cooked Brown Rice or toss with pasta. Makes one large dinner.       S a u té s MEASURE 1 Tbsp roasted sesame oil 1/4 cup colored bell peppers - thinly slivered 1/4 cup yams (or sweet potatoes) - slivered  1/4 lb package firm tofu - (prefried) - small strip cut 6-8 pieces tempeh (prefried) - 1/2” x 2” strip cut 1/3 cup Vegetable Stock (or water) 5-6 snow peas 3 Tbsps peanuts - shelled 1/3 cup Thai Peanut Sauce  1 carrot - shard cut Sa ut és 2 bok choy stalks - strip cut   INGREDIENT     )                     374 375 MEASURE INGREDIENT 1 cup raw spinach Cut the bok choy into small wide strips. Heat a sauté pan (or skillet), add oil, stir in bok choy strips, shard cut carrots, thinly slivered peppers and slivered yam, then reduce heat to medium low and slow fry, covered, for five minutes. Pre-fry tofu and tempeh for best results, and then into the sauté. Stir fry the sauté for 3 more minutes, add vegetable stock (or water), snow peas then shelled peanuts. Cover and steam for 2 minutes, then add prepared sauce. Allow sauce to heat up for a couple of minutes then stir or shake pan to blend sauté ingredients. If you think sauce is too thick, add a little more stock (or water) to pan. Place the raw spinach on top of the sauté and cover. Simmer three minutes until the spinach has wilted considerably, then flip sauté so spinach is now on the bottom. Simmer one minute, then slide entire contents over a plate of cooked Brown Rice. Serves one or two people.       S a u té s MEASURE INGREDIENT 3-4 whole onion hearts 4 large slices yam (or sweet potato) 2 slices extra-firm tofu - slab cut & triangled  2 medium mushrooms - sliced 1 large bok choy stalk - quartered 5-6 snow peas 2 Tbsps mung bean sprouts (optional) 1/4 cup Vegetable Stock (or water) 4-5 pieces colored bell pepper - sliced  1 small carrot - share cut Sa ut és 1-2 Tbsps roasted sesame oil               %             ! 376 377 MEASURE INGREDIENT 3 Tbsps Garlic Sesame Sauce Heat a sauté pan (or skillet), add oil, then fry the onion hearts, carrot shards and yams on medium heat for 3 minutes. Cut two 1/4 inch thick lengthwise slabs from tofu block, then slice diagonally across each slab to form triangles. Add the four resulting tofu triangles to the sauté; carefully working pieces down to pan surface to enable browning. When tofu’s adequately browned, add sliced mushrooms, peppers, and a stalk of bok choy that’s been cut in four ‘squares’ (quartered). Cover sauté pan and continue cooking on medium heat for 3-5 more minutes. Toss or stir pan occasionally. Add vegetable stock (or water), increase heat and steam (to soften contents), then add the prepared sauce. Toss pan a little to blend and heat the sauce. Serve over a bed of cooked Brown Rice or toss with pasta.       S a u té s MEASURE INGREDIENT 1 Tbsp olive oil 1 medium portabella mushroom - sliced 2 pinches salt (as needed) hot peppers (see Hot Pepper Chart) - minced 3 pinches cajun spice blend 1 pinch each: oregano, marjoram, basil  1 Tbsp garlic clove - crushed  3-5 onion hearts 1 Perfect Gluten Flank Steak - chunk sliced 1 carrot - shard cut Sa ut és 3-5 small colored bell pepper - sliced rounds                          "           " 378 379 MEASURE INGREDIENT 1/4 cup Vegetable Stock 1 handful spinach 1/4 cup Stewed Tomatoes - hand crushed 4 asparagus spears - slant cut  Heat a sauté pan (or skillet), add oil, and sauté the onion hearts, then gradually add sliced pepper rounds, chunk sliced gluten steak, shard cut carrot, crushed garlic, sliced mushrooms, salt, pinch of minced hot peppers, and other spices. Continue cooking, covered, for 5 more minutes, then add vegetable stock, spinach leaves, hand crushed stewed tomatoes, and slant cut asparagus spears. Mix in cornstarch slurry, then continue cooking for 5 more minutes. Serve over a bed of cooked Brown Rice or toss with pasta. One large portion.    Carefully slice off small round pieces from bell pepper, then set these pieces aside.   3 Tbsps cold water) 1 tsp cornstarch (mixed with S a u té s MEASURE INGREDIENT 2 Tbsps onions - chopped 2 Seitan Supreme medallions - thin sliced  1 pinch thyme 1 pinch salt 1/4 cup Vegetable Stock 2 Tbsps Brown Gravy  6 potato stuffed Pierogies (or mixed vegetable) Sa ut és 1 Tbsp soy oil     *          %               #   380 381 Heat a sauté pan (or skillet), add oil, and sauté onions until translucent, then throw in pierogies and lower the heat. With tongs or cooking fork, turn pierogies, to brown on both sides. Thin slice seitan, then fry these pieces with the sautéd onions and pieroqies. Sprinkle in the thyme and salt. When everything is well browned, pour in vegetable stock and cover pan. Keep heat on low and simmer, covered, for 3-5 minutes then add prepared gravy. Cook this for a few more minutes until sauce thickens, then serve.  MEASURE + %     ,                 $- $     # 2 Tbsps olive oil 1/4 cup onion - chopped 2 celery stalks - chopped  INGREDIENT     S a u té s MEASURE INGREDIENT 1 small carrot - sliced rounds 1 tsp garlic clove - crushed 1/2 tsp salt 2 pinches cumin 382 2 Italian frying peppers (mildly hot) - diced 2 Tbsps chickpeas - cooked 2 tsps capers   1/4 cup black olives - pitted & sliced   1/2 tsp thyme leaf Sa ut és 1-2 tsps spanish paprika 1/2 lb package extra-firm tofu - thin sliced cutlets 1/4 cup Brown Rice - cooked 1/4 cup Stewed Tomatoes - hand crushed Heat a sauté pan (or cast-iron skillet), add oil, and sauté chopped onion and celery. Adjust heat to medium then gradually add sliced carrots, crushed garlic, salt, spices, diced frying peppers, precooked chickpeas, pitted and sliced olives, capers, thin sliced tofu and gluten steak cutlets. Cover and slow fry on medium low 5 minutes, stirring occasionally.  1/4 cup Vegetable Stock  1/2 Perfect Gluten Flank Steak - thin sliced cutlets 383 Next stir in precooked brown rice and hand crushed stewed tomatoes. Turn up heat and cook 2 minutes. Pour in the vegetable stock, cover and simmer on low heat 5 more minutes. Serves one or two people. 5-10 small cubes tempeh - cubed 5-8 small pieces Perfect Gluten Flank Steak 1 carrot - thin cut shards 3 button mushrooms  1/4 lb package firm tofu - chunk sliced 8 slivers Seitan Supreme steak - chunk sliced  2 Tbsps soy oil MEASURE 3 Tbsps onions - chopped   INGREDIENT              S a u té s       MEASURE INGREDIENT 1/2 portabella mushroom - sliced 1-2 pinches mixed: salt & black pepper 1/2 tsp thyme leaves 1/4 cup Vegetable Stock 384     Sa ut és Heat a sauté pan (or skillet), add oil, and sauté onions and veggie meats on medium low until browned. When ready, mix in shard cut carrots, mushrooms, salt, black pepper and thyme, then cover, and continue cooking on low heat setting for 5 more minutes. Next, add vegetable stock and prepared gravy, then cover and simmer sauté 3 more minutes. Serve over bed of cooked Brown Rice or toss with pasta. Makes one large dinner.   3 Tbsps Brown Gravy 385 2 Tbsps olive oil 1/4 head white cabbage - chopped 1 large potato - cubed 1/4 cup onion - chopped 3-4 pinches salt  several leaves kale, chard (or spinach) - chopped 5-6 small tofu cutlets - sliced 5 Perfect Gluten Flank Steak cutlets - sliced 1-2 tsps paprika 2 pinches thyme leaf  1 carrot - sliced   MEASURE INGREDIENT                .                           S a u té s MEASURE INGREDIENT 2 pinches cayenne pepper 1/3 cup Vegetable Stock Heat a sauté pan (or skillet), add oil, and slowly sauté vegetable-based ingredients. When cabbage and potatoes are adequately cooked, slowly stir in veggie meats, salt and spices. Cover pan and continue cooking on low heat, stirring occasionally, for about 10 more minutes. Eventually, add vegetable stock and simmer for 5 more minutes. Serves one or two people. 386    1 medium onion - thin sliced     -           %     MEASURE INGREDIENT 2 Tbsps soy oil Sa ut és   $   387 MEASURE INGREDIENT 6 potato stuffed Pierogies (or mixed vegetable) 2 cups spinach - fresh (to taste) salt & black pepper   Now place spinach on top of the sauté and cover pan. Keep heat low and steam down spinach. After a few more minutes spinach has wilted enough to be tossed with the onions and pierogies. Toss until spinach is well cooked, then slide sauté onto a plate. Salt and pepper to taste, and serve with side of Sour Cream.     Heat a sauté pan (or skillet), add oil, and slowly sauté onions on medium heat until they begin to caramelize. Add in pierogies and slow fry them with the onions until they brown on both sides. S a u té s MEASURE INGREDIENT 1/2 cup Grill Goddess Sauce 1/4 cup olive oil 1 medium onion - thin sliced   1 eggplant      /     ,   0 1)  2            %  388 4 garlic cloves - crushed  1/4 cup leeks - rinsed & chopped 1 tsp salt 1/4 tsp black pepper 1 tsp allspice 1/3 tsp cumin 1/4 tsp cardamom  1/2 each: green, yellow, red bell peppers - thin sliced Sa ut és 389 MEASURE INGREDIENT 2 pinches cayenne pepper 8-10 ozs TVP burger blend 1 portabella mushroom - sliced 1/3 cup Stewed Tomatoes - hand crushed 1 cup Brown Rice 1 tsp cornstarch (mixed with 3 Tbsps cold water) Heat a large sauté pan (or cast-iron skillet), add oil, and sauté thinly sliced onions and peppers for several minutes on medium heat. When onions become translucent, thoroughly mix in crushed garlic, well cleaned and chopped leeks, salt, black pepper and spices. Next, form 5 small barrels with the burger, using wet hands, then place barrels on top of the sauté. Cover and simmer for 5 minutes. Slice up portabella and gently mix into pan. Cover and simmer 5 more minutes. Add hand crushed stewed tomatoes, dill and vegetable stock,   Slice the eggplant into rounds and marinate them in Grilled Goddess sauce. After 10 minutes of marinating, the eggplant should be grilled and set aside. If a grill is not convenient, a grill surfaced sauté pan will work.     1/4 cup Vegetable Stock 1/2 tsp dill S a u té s then continue simmering for 5 more minutes, stirring occasionally. Mix in the cornstarch slurry to thicken juices, then layer the grilled eggplant pieces over cooking sauté, and put cover back on. Simmer 2 more minutes. To serve, make a bed of cooked Brown Rice on a plate. Use tongs to pick up steamed eggplant and place pieces on the rice. Now slide the rest of the sauté contents over the eggplant. Serves one or two. 390   1/2 cup mixed: green, yellow, red bell peppers - round cut 1 Tbsp soy oil 1/4 cup onion - chopped          -   . !  0                             % & "    MEASURE  INGREDIENT Sa ut és 391 MEASURE INGREDIENT 1/2 large turnip - sliced 4 large slices yam (or sweet potato) - sliced 1 parsnip - large round slices 4 large slices potato 3 Tbsps water (for steaming) 3-4 cauliflowerettes 4-5 string beans - trimmed & slant cut 2 Tbsps chickpeas - cooked 2 pinches salt 1-2 tsps curry powder 1/3 cup Vegetable Stock 3-4 broccoli buds Carefully slice off small round pieces from each bell pepper, then set these pieces aside.  1/4 cup peas 1/4 cup coconut milk 1 tsp raw sugar      1 carrot - thin sliced 4 thin slices rutabaga S a u té s Heat a large sauté pan (or cast-iron skillet), add oil, and sauté chopped onions with other root vegetables. Stir fry three minutes, on medium heat, tossing occasionally. Add the water and cover to steam sauté contents for 5 minutes. Next toss in the round sliced bell peppers, trimmed and slant cut string beans, cauliflowerettes and precooked chickpeas. Stir fry another three minutes, then add salt and curry powder, toss a little more, then pour in vegetable stock, mix in broccoli buds, peas, coconut milk and raw sugar. Reduce heat, cover and simmer until all root veggies are soft. Serves one or two people, when placed over a bed of cooked Brown Rice, or basmati rice. 392       Sa ut és 393 MEASURE INGREDIENT 1 carrot - large cut shards 2 large onion hearts 1/2 yam (or sweet potato) - large slices 1/4 lb package firm tofu (prefried or raw) - chunk sliced Heat a sauté pan (or skillet), add oil, and sauté large shard cut carrot, onion hearts and yam slices on medium heat, covered for 3-5 minutes, shaking pan to prevent burning. Add sliced peppers, chunk sliced tofu  5 large pieces Basic Seitan 3 Tbsps water (for steaming) 1/4 cup Jamaican Jungle Sauce  1/2 each: yellow, green, red bell peppers - sliced   1 Tbsp soy oil        3                 S a u té s (prefried or raw) and seitan pieces, then cover and fry another three minutes. Turn up heat and add a small amount of water. Steam contents soft by continuing to add small amounts of water while using medium-high heat. When yams are soft enough, stir in Jamaican Jungle sauce. Shake pan to mix thoroughly and heat up. Cover and simmer 3 minutes on low heat. Serve over a bed of cooked Brown Rice. 394   MEASURE  2 Tbsps soy oil 1/2 small onion - chopped 1/2 cup colored bell peppers - chopped 1/2 tsp garlic clove - crushed 1/2 carrot - thin sliced rounds  INGREDIENT 1/2 potato - parboiled & chopped Sa ut és    !"          *        4    " 395 MEASURE INGREDIENT 1/2-2 jalapeno peppers (to taste) salt 1/2 tsp thyme leaf 1-2 tsps cajun spice blend 2 Tbsps whole wheat flour 1/4 cup Vegetable Stock 2 Tbsps white wine 3 Tbsps tomato puree Chop up and parboil potatoes, then set aside. Heat a large sauté pan (or cast-iron skillet), add oil, then sauté onion slices, chopped bell peppers, salt and spices. Stir fry on medium heat for 3 minutes, then add chopped up parboiled potatoes, crushed garlic, thinly sliced carrot, jalapeno pepper(s), chunks of prepared veggie meats, sliced zucchini and flour. Cover and cook on medium heat for 5 more minutes, stirring occasionally. When ready, stir in vegetable stock, wine and tomato puree, then simmer 5 more minutes. Serve over a bed of cooked Brown Rice.       3 slices zucchini 1/2 cup mixed: tofu, tempeh, gluten, seitan - chunked S a u té s MEASURE 1 tsp garlic clove - diced  1/4 cup basic White Sauce 2 ozs soy mozzarella cheese - grated  1/4 cup Vegetable Stock 4 potato stuffed Pierogies (or mixed vegetable) 5-6 tofu cutlets (prefried) 6 asparagus spears - slant cut 1 cup broccoli buds Sa ut és 1 Tbsp olive oil   INGREDIENT   2                  55    6 7     8 ' & 396 397 MEASURE  2 Tbsps olive oil 1/2 small onion - chopped 1/4 cup carrot - thin sliced rounds 1/2 cup colored bell pepper - sliced  INGREDIENT 4-5 sundried tomatoes - mixed with 1/4 cup soaking water                  $     Heat a sauté pan (or skillet), add oil, and fry the diced garlic until it starts to brown, then add the vegetable stock. Remove the garlic by straining off liquid. Steam the pierogies and tofu cutlets in the strained stock for 3 minutes, covered, on medium low heat. Next add the broccoli buds, slant cut asparagus spears, then mix in prepared sauce and grated cheese. Continue heating for a few more minutes, then shake pan to blend and serve. S a u té s MEASURE INGREDIENT 1 cup cauliflower - sliced 1 cup string beans - trimmed & slant cut 1/4 cup yam (or sweet potato) - thin slivers 1/4 cup chickpeas - cooked 398 1/4 cup Vegetable Stock 2 pinches salt 2 pinches cumin 1/2 cup peas - frozen 2 cups penne pasta - cooked Put the sundried tomatoes in a small sauce pan with enough water to just cover the tomatoes, then bring contents to a boil. Reduce heat and simmer for 3 minutes, covered. Remove from heat and let steep for another 5 minutes, then drain away most of the the soaking water, retaining a 1/4 cup of soaking water with tomatoes. Heat a sauté pan (or skillet), add oil, then sauté the chopped onions and sliced carrots for 3 minutes, then gradually add sliced bell peppers, sliced   1 Tbsp fresh dill - chopped Sa ut és 1 pinch powdered thyme     1/2 lemon - juiced 1/2 cup tofu - cubed 399 cauliflower, trimmed and slant cut string beans, slivered yam slices, precooked chickpeas, cubed tofu, prepared sundried tomatoes with a 1/4 cup of their soaking water, one-half juiced lemon and vegetable stock, then cover and simmer on low heat for 4-5 minutes. Add salt and spices, peas and dill. Increase heat and stir fry for 3 minutes. Add precooked pasta, toss another 2 minutes and serve. 5-6 whole baby red potatoes - unpeeled & parboiled 2 Tbsps soy margarine 1 lb package extra-firm tofu - fillet cut 1/3 cup Vegetable Stock 1 Tbsp lemon juice 1 tsp salt 2 pinches black pepper   MEASURE INGREDIENT 2 onion hearts   9                 #  !   S a u té s MEASURE INGREDIENT 1 pinch each: thyme, marjoram, rosemary, tarragon 6 inch sheet wakame seaweed (or dulse seaweed) 1 cup mixed: carrots, cucumber, kale, zucchini - slivered 4-5 fresh snap peas 400 When tofu is adequately seared, pour in vegetable stock and lemon juice, then stir in salt, black pepper, herbs, and prepared potatoes. Place seaweed (in one piece) over sauté mixture, then cover pan and simmer for 3 minutes. Remove seaweed, add slivered veggies, snap peas and continue cooking, covered, for 3-5 more minutes. Finally add cornstarch slurry and shake pan to blend. Serve over a bed of cooked Brown Rice, or with a side of Pilaf.   Slice the tofu into thin, long fillet shaped pieces, then fry with onion hearts, on low heat. Using a cooking fork, tongs or other utensil, carefully turn and brown each fillet. Sa ut és Heat a sauté pan (or skillet), add margarine and onion hearts.   Select smallest (baby) size potatoes. Parboil unpeeled and whole, then set aside.   3 Tbsps cold water) 1 tsp cornstarch (mixed with 401 1 Perfect Gluten Flank Steak - thick sliced 1/4 cup whole wheat flour 1/4 cup soy milk 2 Tbsps soy oil 1/2 cup bread crumbs 1/4 cup each: portabella mushroom, zucchini,  1 pinch salt 1 pinch thyme leaf 2 pinches cajun spice blend 1/2 cup Vegetable Stock 1 tsp cornstarch (mixed with  onion, carrot, and asparagus - slivered   MEASURE INGREDIENT   +   +              8  ’ ' S a u té s MEASURE INGREDIENT 3 Tbsps cold water) Thick slice steak into 3-4 pieces and bread by dredging in flour, soy milk and then bread crumbs. Heat a sauté pan (or skillet), add oil, then brown gluten steak pieces. Pour off excess oil, then add slivered veggies, salt, herbs and spices. Cover and steam contents on low heat for 5 minutes, then add vegetable stock, cover again and continue cooking for 3 more minutes. Stir in cornstarch slurry and thicken. Serve as main course with side dishes. 402        &,                         MEASURE 2 Tbsps sundried tomatoes - soaked & chopped 1 Tbsp olive oil 2 Tbsps red onion - chopped  INGREDIENT Sa ut és  (# 403 MEASURE INGREDIENT 5-10 slices yam (or sweet potato) - sliver cut 5 carrot - shard cut 1/4 cup mixed: red, yellow, green bell peppers - diced 1/4 cup tofu - cubed 5 thin slices zucchini 1/4 cup eggplant - diced 1/4 cup cauliflower tips 1/4 cup broccoli buds 1/4 cup asparagus tips 2 pinches salt 3 Tbsps black olives - pitted & sliced  2 pinches cumin 1/4 tsp allspice 2 pinches coriander 1/2 orange (for squeezing over sauté mix) 1 Tbsp lemon juice 2 pinches thyme leaf    1/4 cup string beans - chopped   1 tsp garlic cloves - crushed 1/4 cup Perfect Gluten Flank Steak - chopped S a u té s MEASURE INGREDIENT 1 Tbsp cornstarch - dissolved in 1/ 4 cup cold Vegetable Stock Put the sundried tomatoes in a small sauce pan with enough water to just cover the tomatoes, then bring contents to a boil. Reduce heat and simmer for 3 minutes, covered. Remove from heat and let steep for another 5 minutes before draining and use. Heat a sauté pan (or skillet), add oil, then begin frying the chopped onions. In two minutes add the thinly sliced yam, shard cut carrots, diced peppers, cubed tofu and chopped gluten steak. Simmer, covered, on medium heat for five minutes then toss in the crushed garlic, sliced zucchini, diced eggplant, prepared sundried tomatoes, chopped string beans, cauliflower tips, broccoli buds,asparagus tips, pitted and sliced olives, salt, herbs and spices. Simmer on low heat, covered, for 5 more minutes. 404     Squeeze the orange over the sauté, then add the lemon juice. Increase heat and stir or shake pan. After a minute or two, stir in cornstarch-vegetable stock slurry, while bringing sauté to a boil, then immediately lower heat and simmer for 2 more minutes. Serve over a bed of cooked Brown Rice or toss with pasta.   Sa ut és 405 1 tsp roasted sesame oil 1 small carrot - thin slice strips 1/2 cup colored bell peppers - thin slice strips  1/2 small zucchini - thin slice strips 3 nappa stalks - thin slice strips 2 mushrooms - thin slice strips 1” thin sliver ginger root 2 pinches garlic clove - crushed  1/2 small leeks -washed & thin slice strips 3 asparagus spears - thin slice strips 2 bok choy stalks - thin slice strips   MEASURE INGREDIENT               / .    0 0         (    S a u té s MEASURE INGREDIENT 1/4 cup water 3 Tbsps Tamari sauce 6 broccoli buds 1/2 cup mixed: kale & spinach leaves 406 1 tsp cornstarch (mixed with 3 Tbsps cold water) Now add the broccoli, asparagus spears, bok choy, zucchini, nappa, kale, spinach and mushrooms. Add another third of the remaining tamari and water, then toss (or stir) in cover pan. Reduce heat a little and combine the snow peas, sprouts, the rest of the tamari and water. Steam a few minutes then slowly stir in cornstarch slurry. Toss pan as juices rapidly  Heat a sauté pan (frying pan or wok), add oil, then sauté crushed garlic and minced ginger root. Toss pan (or stir) a moment then add the thinly sliced strips of carrot, bell peppers and well washed leeks. Add a third of the tamari and a third of the water, cover pan and steam rapidly on high heat for one minute.  Sa ut és Thinly slice carrots, bell peppers, well washed leeks, asparagus spears, bok choy, zucchini, nappa, mushrooms, into long strips and set aside.     1/4 cup fresh bean sprouts 5-10 snow peas 407 thicken. Remove from heat and immediately serve over a bed of cooked Brown Rice, or toss with pasta. MEASURE INGREDIENT 1 Tbsp olive oil 1/4 onion - thin sliced 1/4 each: red, yellow, green bell peppers - thin sliced 1 Tbsp garlic clove - crushed 2 pinches each: oregano, marjoram, basil 4 string beans - trimmed & chopped 3 asparagus spears - chopped 5-6 small broccoli buds  2 pinches salt 1 pinch black pepper  2 Tbsps carrots - julienned                       $  $) S a u té s MEASURE INGREDIENT 1/2 small zucchini - thin sliced 1/4 portabella mushroom - thin sliced 1-2 mushrooms - sliced 2 Tbsps chickpeas - cooked 408 2 Tbsps white wine 3 Tbsps Vegetable Stock Next, pour in the wine, shake pan to distribute, then add vegetable stock and cover. Simmer on low heat for 2 minutes and then add hand crushed stewed tomatoes. Cover and simmer for another 3 minutes, then add pasta over top of stir fried mix, cover again and simmer for 2 more min-  Heat a sauté pan (frying pan or wok), add oil, then sauté chopped onions, julienned carrots and thinly sliced peppers. Stir fry 2-3 minutes, then add crushed garlic, salt, black pepper and herbs. After a minute - with the exception of the tomatoes - combine all other vegetables, sliced mushrooms, precooked chick peas, pitted and sliced black olives, and pignolis nuts. Return cover to pan and continue stir frying, with a tossing motion, on medium heat for 3-5 more minutes.  Sa ut és 1 cup penne pasta - cooked   1/4 cup Stewed Tomatoes - hand crushed   2 Tbsps pignoli nuts 5-6 black olives - pitted & sliced 409 utes. Uncover, toss saute with precooked pasta and serve immediately. MEASURE 2 Tbsps onions - minced 3 Tbsps colored bell peppers - minced 3 Tbsps mushrooms - minced  1-2 tsps cajun spice blend 8-10 oz TVP burger blend - ground 1/4 cup soy oil 1/2 cup mushrooms - sliced 1/4 cup Vegetable Stock 3 Tbsps Brown Gravy  1 tsp garlic clove - minced   INGREDIENT     0              $  S a u té s Mash the minced onions, bell peppers, garlic and mushrooms, then using your hands - thoroughly mix this mash with the cajun spice and ground burger, then flatten to form a steak-burger. Heat a cast-iron skillet (or frying pan) and add the oil. Place the patty into the heated pan then lower the heat, replace cover, and cook 3 minutes to brown. 410     Sa ut és Pour in vegetable stock, increase heat a little and cover again. In a minute or two, add prepared gravy and cook another minute to heat all contents thoroughly. Slide off pan onto a plate and voila! The Paul Bunyon.   Flip the steak-burger, and cook 2 more minutes. Add the sliced mushrooms, cover and fry 3 more minutes until mushrooms cook down. 411 MEASURE INGREDIENT 1/4 cup Vegetable Stock 1/4 cup Alfredo Sauce 6-10 small pieces Perfect Gluten Flank Steak (prefried)  Steam the broccoli and prefried gluten steak with the vegetable stock on low heat, covered. Mix in prepared sauce and cover to heat up sauce. Throw in cold precooked noodles, cover again and continue cooking over low heat. Uncover after two minutes, toss and serve.  1 cup penne pasta (cold) - cooked   6-10 broccoli buds   -           :  %       $ !  S a u té s MEASURE 1 small portabella mushroom - quartered  1 large pinch each: oregano, marjoram, basil 1 tsp garlic clove - crushed 5-6 string beans - trimmed & half cut 5 asparagus spears - slant cut 1 handful spinach - fresh 1 small head broccoli - quartered  4 potato stuffed Pierogies (or mixed vegetables) 1 pinch salt Sa ut és 2 Tbsps olive oil   INGREDIENT                          $ %  412 413 MEASURE INGREDIENT 1 Tbsp cornstarch - dissolved in 1/3 cup cold Vegetable Stock Heat a sauté pan (or frying pan), add half the olive oil, then fry mushroom pieces, covered, for about two minutes. Next, add the other tablespoon of olive oil, pierogies, salt, herbs and crushed garlic. Using low heat, cover pan, and lightly brown pierogies, occasionally turning pierogies to brown all sides.     After pierogies are well browned, toss in sliced up broccoli head, trimmed and half cut string beans, slant cut asparagus and spinach. Cover pan and slow cook this for 4-5 minutes on low heat. Next, add the cornstarchvegetable stock slurry. Simmer another 5 minutes on medium low heat, to thicken the sauce, then slide contents onto a plate and serve.   S a u té s MEASURE INGREDIENT 3 bok choy stalks - large sliced 1/4 cup carrots - julienned 1/4 cup yam (or sweet potato) - julienned 1/2 green banana (or plantain) - sliced 6 string beans - trimmed & length split   1 Tbsp roasted sesame oil          % 2                $ ! * & " 414  1/4 cup pineapple - chunked 3 Tbsps water (for steaming) 5-10 snow peas 1/4 cup Polynesian Sauce 1/4 cup mung bean sprouts  5 tofu cutlets (prefried) - cubed Sa ut és 415  MEASURE 3 Tbsps olive oil 1 tsp salt 1 tsp oregano 1 tsp garlic clove - crushed 1 medium onion - chunk chopped  INGREDIENT ,     9          6          +     Heat a sauté pan (or skillet), add oil, then stir fry large slices of bok choy, julienned carrots and yams, first. After a minute or two, add the sliced plantain, trimmed and length split string beans, cubed tofu (prefried), chunks of pineapple, and a couple of tablespoons water, then cover and steam for a few more minutes. Now add prepared sauce, snow peas and sprouts. Shake or stir in sauce, reduce heat and cover pan. Cook contents for 2 minutes, then serve over a bed of cooked Brown Rice. S a u té s MEASURE INGREDIENT 1/2 eggplant - cubed 1 small zucchini - chunk chopped 1 small summer squash - chunk chopped 1 green bell pepper - chopped 416 1/3 cup Stewed Tomatoes - hand crushed Heat a sauté pan (or skillet), add oil, large pieces of a chopped onions, then stir in salt and oregano. After a few minutes gradually stir in crushed garlic, cubed eggplant, chopped vegetables and mushrooms. Cover and cook on low heat for five minutes. Combine hand crushed stewed tomatoes and simmer contents for 10 minutes. Serve as a stew with fresh bread on the side.     5 button mushrooms Sa ut és 1 red bell pepper - chopped   417 MEASURE INGREDIENT 2 Tbsps onions - chopped 1-2 pinches salt 1 pinch black pepper 4-5 slices Seitan Supreme or  1/4 cup Vegetable Stock 2 Tbsps Sour Cream 2 Tbsps Brown Gravy  2 pinches thyme leaf Basic Seitan medallions - thin sliced 6 mushrooms - sliced   1 Tbsp soy oil        *                -      !! S a u té s Heat a sauté pan (or skillet), add oil, then fry the chopped onions with salt, black pepper and thyme. As onions begin to caramelize, toss in thin sliced pieces of seitan and brown with the onions. When seitan is sufficiently seared, add in sliced mushrooms, replace cover and cook on low heat. Toss pan and fry for several minutes, then add vegetable stock and bring to a boil. Mix in sour cream and simmer 2 more minutes. Finally, thoroughly mix in prepared gravy, and serve over a bed of cooked Brown Rice or toss with pasta. 418    MEASURE 1/2 each: green, red, yellow bell peppers - sliced rounds 1 Tbsp roasted sesame oil 2 large onion hearts 1/2 large carrot - shard cut  ,    2       % %                 %       INGREDIENT Sa ut és #    419 MEASURE INGREDIENT 3 Tbsps water (for steaming) 1/4 lb package firm tofu (prefried) - large wedge cut 2 Seitan Supreme, or Basic Seitan medallions (prefried)- cut into 4-5 wedges 1/4 cup Singapore Sunset Sauce Next add large slices of wedge cut tofu and seitan (both prefried), broccoli buds, a tablespoon of water, then replace cover, and continue steaming for another 3-5 minutes. Add prepared sauce, then heat blend for 2 more minutes while tossing pan contents to blend. Serves one large dinner over a bed of cooked Brown Rice or toss with pasta.  Heat a sauté pan (or skillet), add oil, then fry onions hearts. When onion hearts are lightly seared, throw in sliced bell pepper rounds, shard cut carrot pieces and large slices of portabella mushroom. Continue searing sauté contents on medium-high heat. Add a small amount of water, then replace cover. Periodically toss pan contents, while steaming for 5 more minutes.    Carefully slice off small round pieces from each bell pepper, then set these pieces aside.   1/2 portabella mushroom - large sliced 3-4 broccoli buds S a u té s 420 ,           %   MEASURE INGREDIENT   ! 1 pinch salt   2 pinches powdered thyme 3-5 broccoli buds 1/4 cup peas - frozen 1/2 orange - juiced 1/4 cup Vegetable Stock 1 tsp cornstarch - dissolved in 3 Tbsps water Sa ut és 1/2 lb package extra-firm tofu   2 Tbsps olive oil 1 carrot - shard cut   421 Heat a sauté pan (or skillet) and add the oil and carrot shards. Stir fry carrots for two minutes on medium-high heat, then add small wedge cut pieces of tofu. Brown tofu for several minutes, while tossing pan occasionally to prevent burning. When tofu pieces are partially browned, season sauté mix with salt and thyme. Next, squeeze juice from the orange over sauté contents, add broccoli buds and peas, then pour in the vegetable stock and replace cover. Cook on low heat for 3 more minutes, then thicken with the cornstarch slurry and serve over a bed of cooked Brown Rice or toss with pasta.  MEASURE  INGREDIENT              :            2 bok choy stalks - thin strip cut 1 carrot - thin strip cut 1/2 portabella mushroom cap - thin strip cut , ! 1/4 red bell pepper - thin strip cut     S a u té s MEASURE INGREDIENT 1/2 lb package extra-firm tofu - cubed 1 Tbsp roasted sesame oil 4-5 broccoli buds 4-5 snow peas 422  Heat up a sauté pan (or skillet) and add the oil, then gradually stir in the thinly sliced vegetables and portabella mushrooms, cubed (or small sliced) tofu, broccoli buds, and snow peas. Stir fry on medium heat for several minutes until tofu browns a little, then add two tablespoons of water and steam, covered, for 3 minutes. Add prepared teriyaki sauce, then stir fry 2 more minutes to heat up mixture. Mix contents well, and if necessary, add only a tablespoon or two more of water. Serve over a bed of cooked Brown Rice or toss with pasta.   Slice bok choy, red pepper, carrot and portabella mushroom into thin strips. Cut tofu into small cubes or small cutlets   1/4 cup Teriyaki Sauce Sa ut és 2 Tbsps water (for steaming)  423 2 Tbsps soy oil 3-4 Seitan Supreme medallions - half cut 1 carrot - sliver cut  1 pinch salt 5-8 broccoli buds 1 pinch thyme leaf 2 pinches cajun spice blend 2 Tbsps Tamari sauce 2 Tbsps cornstarch - dissolved in  1/2 portabella mushroom cap - thin sliced 3 onion hearts   MEASURE INGREDIENT   +      9                        S a u té s MEASURE INGREDIENT 1/4 cup cold Vegetable Stock Heat up a sauté pan (or skillet) and add the oil, throw in onion hearts and half cut seitan chunks, reduce heat to a medium setting and sauté until seitan is well seared. Next, add sliver cut carrot, replace cover and periodically toss sauté mix while cooking for 2 more minutes, then add thin sliced portabella mushroom. Replace pan cover and simmer for 2 more minutes, add broccoli buds and cover. Cook two more minutes then slowly stir in salt, herbs, spices, tamari and cornstarch-vegetable stock slurry. Simmer another 3-5 minutes to thicken the sauce and serve over a bed of cooked Brown Rice or toss with pasta. 424     1/2 lb package extra-firm tofu - thin sliced (as needed) whole wheat flour - for dredging 1/4 cup olive oil  MEASURE      0                    !   INGREDIENT Sa ut és 425 MEASURE INGREDIENT 3 Tbsps onions - chopped 2 large mushrooms - sliced 1 Tbsp each: red, yellow and green bell peppers - chopped 2 pinches salt 1/4 cup Vegetable Stock 1/4 cup Stewed Tomatoes - hand crushed Pour off most of the oil, then, with the exception of the tomatoes, sauté all vegetables with salt and seasoning for a few minutes. Return the browned tofu pieces back to the pan, then lightly toss mixture for two more minutes. Add the wine, toss again, then pour in the vegetable stock. Cover pan and continue cooking on medium heat for 3 more minutes. Finally add the hand crushed stewed tomatoes, replace cover and cook 3 more minutes. Serve over a bed of cooked Brown Rice or toss with pasta.   Slice the half block of tofu into 8-10 thin pieces, carefully dredge pieces in the flour. Heat a sauté pan (or skillet) and add the oil. Brown both sides of thin sliced tofu in the preheated oil. Remove browned tofu pieces, then drain on paper towels.     2 Tbsps white wine 1 pinch each: oregano, marjoram, basil and black pepper S a u té s 1 Tbsp soy oil 1/2 lb package extra-firm tofu - chunk sliced 1/2 large portabella mushroom - sliced  1 small head broccoli - quartered 5-8 string beans - trimmed & half cut 5-6 asparagus spears - slant cut 2 pinches salt 1 pinch black pepper  1 Tbsp soy margarine 2 Tbsps dijon mustard Sa ut és 2-3 onion hearts   MEASURE INGREDIENT                        9     ! - 426 427 MEASURE INGREDIENT 1 pinch thyme leaf 1 pinch tarragon 1/4 cup white wine 1 Tbsp cornstarch - dissolved in  Add the dijon mustard, salt, black pepper, seasonings and wine to sautéing mix, then toss contents to spread the mustard. Stir in cornstarchvegetable stock slurry, then return cover, reduce heat and continue slow cooking for 3-5 more minutes. Serve over a bed of cooked Brown Rice or toss with pasta.    Heat a sauté pan (or skillet) and add the oil, add onion hearts and fry on medium setting for 2-3 minutes, then add chunk sliced tofu pieces and margarine. Continue frying until tofu pieces begin to brown, then add sliced portabella mushroom. Return cover, then simmer on low heat for 5 minutes. Next add a quarter cut head of broccoli, trimmed and half cut string beans, and slant cut asparagus spears. Return cover and fry a few minutes more.   1/4 cup cold Vegetable Stock S a u té s MEASURE INGREDIENT 1/2 lb package extra-firm tofu - thin sliced 1/4 cup olive oil   (as needed) whole wheat flour - for dredging 3 Tbsps onions - chopped   Sa ut és 2 large mushrooms - sliced 2 pinches salt Slice the half block of tofu into 8-10 thin pieces, then carefully dredge pieces in the flour. Heat a sauté pan (or skillet) and add the oil. Brown  1 pinch each: oregano, marjoram, basil and black pepper 1/4 cup marsala wine 1/4 cup Vegetable Stock  1 Tbsp each: red, yellow and green bell peppers - chopped      !            !  428 429 both sides of sliced tofu in the preheated oil. Remove browned tofu pieces, then drain on paper towels. Pour off most of the oil, then sauté all vegetables with salt and seasoning for a few minutes. Return the browned tofu pieces back to the pan, then lightly toss mixture for two more minutes. Add marsala wine, toss again, then pour in the vegetable stock. Cover pan and continue cooking on medium heat for 3 more minutes. Finally, sprinkle in a teaspoon of flour, replace cover and cook 3 more minutes. Serve over a bed of cooked Brown Rice or toss with pasta. 1/2 lb package extra-firm tofu - thin sliced (as needed) whole wheat flour - for dredging 1/4 cup olive oil 3 Tbsps onions - chopped  MEASURE  INGREDIENT                       0  ! ##     S a u té s MEASURE INGREDIENT 2 large mushrooms - sliced 1 Tbsp each: red, yellow and green bell peppers - chopped 2 pinches salt 1 pinch each: oregano, marjoram and black pepper 430 1/4 cup Vegetable Stock   Pour off most of the oil, then sauté all vegetables with salt, black pepper and seasoning for a few minutes. Return the browned tofu pieces back to the pan, squeeze lemon juice over sauté contents, slice up rind and add to mix, then lightly toss mixture for two more minutes. Add white wine, toss again, then pour in the vegetable stock. Cover pan and continue cooking on medium heat for 3 more minutes. Finally, sprinkle in a teaspoon of flour, replace cover and cook 3 more minutes. Serve over a bed of cooked Brown Rice or toss with pasta.   Sa ut és Slice the half block of tofu into 8-10 thin pieces, then carefully dredge pieces in the flour. Heat a sauté pan (or skillet) and add the oil. Brown both sides of sliced tofu in the preheated oil. Remove browned tofu pieces, then drain on paper towels.   1/4 cup white wine 1/2 lemon - juiced & sliced rind 431 2 Tbsps olive oil 1/2 medium onion - thin sliced 1/2 each: green, red and yellow bell peppers - thin sliced 1 small head broccoli - quarter cut 1/4 cup Vegetable Stock 1/2 cup cooked pasta  2-3 garlic cloves - sliced 1 large portabella mushroom cap - thin sliced  1 pinch each: salt, black pepper, thyme leaf, oregano & marjoram   MEASURE INGREDIENT          +                  S a u té s Heat a sauté pan (or skillet) and add oil, then begin frying thinly sliced onions and peppers. Cover pan, reduce heat and cook for 3 minutes. At this point, gradually combine salt, pepper, herbs, sliced garlic and thinly sliced portabella mushroom into sauté mix, then return cover and simmer for 3 more minutes. Next, cut the broccoli head into quarters and add these to the sauté, cover and continue to simmer for another 3 minutes. Next, pour in half of the vegetable stock, cover, increase heat and braise sauté in stock for 3 more minutes. This process quickly steams down the mixture, while adding flavor. Now, pour in remaining vegetable stock and repeat the braising process. At the end of this period, add the pasta, cover and steam for 30 more seconds. Finally, uncover pan and toss the sauté with the pasta. Serve at once. 432       Sa ut és 433 ,  "       .  MEASURE INGREDIENT 1/3 cup Grill Goddess Sauce 1/3 cup Basic Barbecue Sauce 1/3 cup A-1 sauce 1 cup mixed: onions, carrots, asparagus spears,  (to taste) salt & black pepper  1 Tbsp soy oil 1/2 cup Vegetable Stock 1 tsp cornstarch - dissolved in 3 Tbsps water   all sliver sliced 1 Perfect Gluten Flank Steak zucchini & portabella mushroom -   S a u té s Begin by grilling off gluten steak on medium-high temperature, basting several times with a combined glaze, made from equal parts of Grill Goddess, Barbecue and A-1 sauces. Baste several times, until steak is done. When finished, place steak in a bowl (or other container) with 1/4 cup of vegetable stock and a small amount of the remaining glaze combination. Allow steak to marinate for several minutes. 434     Sa ut és Pour remaining 1/4 cup of stock in sauté and simmer, covered, for 3 minutes. Remove cover and stir in cornstarch slurry to thicken sauté juices. Next, place grilled steak on top of sauté mix. Return cover, then simmer 2 more minutes. Finally, slide entire contents of sauté over a bed of cooked Brown Rice. Salt and pepper to taste. Makes one large portion.   Sliver slice all vegetables and portabella mushroom. Heat a sauté pan (or skillet) and add oil, then toss in slivered vegetables and mushroom slices and sauté on medium-high heat for about 5 minutes. 435 Breads & Doughs Introduction What is more ‘real’ than the appearance and odor of fresh baked bread? If you are lucky enough to have been born in the 1950’s or earlier in America, you might share some fond childhood memories of Mom’s fresh baked bread. Unfortunately, today, breadmaking is fast becoming a lost art form that has been relegated to the professional bakery. This gradual erosion of this basic family practice - which had been passed down through the generations - may be linked to some core fundamental social problems that plague our country today. Acquiring the skills of bread making instills a sort of confidence and joy that only a baker can truly appreciate. What we will discover in this chapter is that working with dough is easy, economical and extremely versatile. You will learn how         to create breads of almost infinite variety through working out a few simple recipes. Dinner rolls, biscuits and buns are concisely described, providing you with an arsenal of tasty accompaniments. Several basic dough recipes used for pizzas, pierogies, dumplings and veggie pockets are covered in this chapter. Breakfast pastries such as pancakes, crepes and coffee cake are included here as well. 436 The recipes in this chapter are simple and concise. Like all the recipes in this book, those included in this chapter are intended to provide the reader with reliable instructions and advice. The recipes are basic and fundamental, supplying the reader with a springboard for more elaborate designs. There are many secrets and revelations about bread making that can only be discovered through immersing oneself in the process. Working with the recipes in this chapter will enable you to become adept at several categories of bread making.  B re a d s & D o u g h s    437     There are many mixed opinions circulating, in today’s media, about the benefits - or hazards - of consuming wheat products. It must be made clear that wheat and bread have been the ‘Staff of Life’ of western civilization, for thousands of years. The modern American diet, rich in dairy and animal flesh, is about as unhealthy a diet for an entire culture as has ever existed on this planet. Adulterated and heavily processed breads have replaced the hearty whole grain breads our ancestors consumed. Couple this with the consumption of processed sugars and chemicals and you have the stage set for sickness and death. Learn to bake with vegan ingredients. The results are excellent as long as one follows the simple rules outlined in this chapter and this book. The benefits to your life from making and consuming this food will rapidly become apparent. The positive ripples that you create in this universe from your act of vegan baking are immeasurable.   B re a d s & D o u g h s MEASURE INGREDIENT 1 tsp salt 2 & 1/2 tsps baking powder 1/4 cup soy margarine (at room temperature) Sift and combine the flour, salt and baking powder together. Cut the margarine into the dry ingredients until mixture is granulated. Stir in the soy milk quickly - but gently - to prevent excessive development of gluten. Turn the dough onto a floured board and roll out to a thickness of about a quarter of an inch. Cut with a floured, round cookie cutter, 2 to 3 inch discs. Bake biscuits on a greased baking pan in a preheated 450°F oven for 12-15 minutes. Serve immediately with gravy or room temperature margarine.   3/4-1 cup soy milk   (or whole wheat pastry flour) B re a d s & D o u g h s 2 cups unbleached pastry flour                    438 439            MEASURE INGREDIENT    2 & 1/2 cups yellow corn meal 2 & 1/2 tsps baking powder 1 tsp salt 1 cup soy milk Mix together corn meal, flour, baking powder and salt, and set aside. Next, beat together soy milk, melted margarine, molasses and raw sugar. Pour the wet ingredients into the bowl with the dry ingredients and fold mixture while turning the bowl. When well mixed, pour batter into a greased baking pan and bake 20-25 minutes at 425°F .   1/2 cup soy margarine 2 Tbsps molasses 2 Tbsps raw sugar (or xylitol)   1 & 1/2 cups unbleached white flour   B re a d s & D o u g h s                       440 1 tsp salt 2 & 1/2 cups unbleached white flour 1 cup soy milk - preheated to 110°F Stir the salt into the flour and set aside. Heat the soy milk to about 110°F and mix in the yeast and sugar. When the yeast has risen and the liquid has a foam on top, add the oil to the liq-   1 Tbsp active dry yeast 1 Tbsp raw sugar 1 Tbsp soy oil 1 cup soy margarine - melted   MEASURE INGREDIENT B re a d s & D o u g h s 441 uid, then mix the liquid and salted-flour mix. Knead resulting dough, and set aside, covered for about 45 minutes. Punch down the expanded dough and knead until it becomes smooth and elastic, then cover the dough and refrigerate for half an hour. When set, remove dough and turn onto a floured board. Roll dough out into an oblong a quarter of an inch thick. Using a pastry brush, paint on melted (not warmer than 70°F) margarine. Fold one third of the dough into the center. Take the other end and fold that over the doubled side. You now have three layers. Roll this out again to the same dimensions as the first time. Repeat entire process a total of four times. The last time do not roll out but refrigerate folded. . Preheat oven to 400°F Roll refrigerated dough into large rectangle a quarter of an inch thick. Mark and cut into 6 equal squares. Next cut each square in half diagonally. Roll the triangle starting from base to apex and place on a greased baking dish. Refrigerate again for twenty minutes. Finally, bake in oven for 20-25 minutes.       B re a d s & D o u g h s                !  "    442 2 cups whole wheat flour 2 cups unbleached white flour 2 Tbsps vital wheat gluten Sift and thoroughly combine flours with the vital wheat gluten and salt together, in a large mixing bowl.  2 Tbsps active dry yeast 3 tsps raw sugar (or xylitol) 3 Tbsps soy margarine - melted  2 tsps salt 1 cup soy milk - preheated to 110°F 1 cup water - preheated to 110°F   MEASURE INGREDIENT B re a d s & D o u g h s 443  Preheat oven to 400°F Place a pan of hot water in the oven to provide . some moisture. Put loaves on a well greased flat baking tray and bake 40 minutes. Brush tops with margarine after 35 minutes. Remove from oven and allow to stand 10 minutes before slicing.    Punch down and knead dough for about one minute, then break into two halves and form each half into a long cigar shape. Next, roll this flat into a 1/4 inch thick rectangle, then take one edge of the flattened dough and roll this into a tight cylindrical form. Taper in the ends and make small incisions along the top of the loaf. Set loaves aside to rise for 15-20 minutes.   Combine soy milk and water, then heat to around 110°F Next, mix in the . yeast and sugar and set aside until froth forms on the surface. When ready, mix the melted margarine into the yeast liquid, then form a well in the center of salted-flour mix, and pour liquid into well. Stir thoroughly, but do not knead at this time. Cover dough with a wet towel and let rise about one hour until in has doubled in size. B re a d s & D o u g h s   #  " $%      &          444 MEASURE INGREDIENT 1 Tbsp soy margarine 1 Eggless Egg 1/2 cup soy milk 2 pieces whole grain bread (as needed) maple syrup Heat a skillet and add 1 tablespoon of margarine. Beat up the eggless egg with the soy milk, then dredge the bread through the liquid. Fry on both sides and serve with maple syrup.  B re a d s & D o u g h s    445 4 cups unbleached white flour 2 Tbsps vital wheat gluten 1 tsp salt 2 Tbsps active dry yeast 1/2 cup raw sugar (or xylitol)  1/2 cup soy margarine (at room temperature) 1 Eggless Egg 1 Tbsp lemon rind - grated 1 cup soy milk (as needed) Morning Coffee Cake Glaze  1 cup water - preheated to 110°F   MEASURE INGREDIENT   ' # ( )     *             B re a d s & D o u g h s Thoroughly combine flour with the vital wheat gluten and salt, in a large mixing bowl. Heat water to 110°F then stir in yeast and one tablespoon of the raw sugar. Allow this to rest for about ten minutes or until it becomes frothy on the surface. Cream the margarine, remaining raw sugar, eggless egg and lemon rind together with a whisk, then mix in the soy milk and add this liquid to the yeast water. Form a well in the flour, then thoroughly stir in the liquid slurry into the flour, then knead lightly. Place a wet towel over the dough and allow to rise until dough is doubled in size. 446   Place the dough snake in the ring bold and bake at 350°F for 20 minutes. Remove from oven, dribble on the Morning Coffee Cake Glaze and bake for another ten minutes. Remove, let stand at least five minutes before serving.   . Preheat oven to 375°F To create a coffee cake ring grease a ring pan and cut the dough in half. Refrigerate one half. Take the other half and shape it into a fat snake the size of the pan’s inner circumference, by hand rolling on a lightly floured board.   Knead dough at this time until smooth and elastic. Wrap up tightly with plastic and refrigerate at least 2 hours before using. B re a d s & D o u g h s 447 MEASURE (as needed) German Coffee Cake dough (as needed) Morning Coffee Cake Glaze few pinches cinnamon Grease a cookie sheet or baking pan and preheat oven to 400°F Form lit. tle balls of kuchen, or German Coffee Cake dough and place tightly together on the baking pan. Bake for ten minutes then open oven and make crisscross indentations on each one. Bake another ten minutes or until buns have more than doubled in size. Remove and fill the gashes with Morning Coffee Cake Glaze and sprinkle on the cinnamon. Great breakfast treats.     INGREDIENT     %   !   # +  B re a d s & D o u g h s    MEASURE INGREDIENT 1 tsp salt 1 loaf French Bread 1/2 tsp oregano (optional) Heat the oil in a small pan and fry the diced garlic and salt on low heat until it garlic begins to brown, then remove from heat. Cut the loaf in half, lengthwise and apply the oil and garlic mixture to the opened surfaces of the loaf with spoon or pastry brush. If desired, sprinkle a little oregano as well. Preheat oven 400°F and bake the bread for 15 minutes, loosely covered with foil. Remove foil and bake 5 minutes more. Serve hot.     1/4 cup garlic cloves - diced B re a d s & D o u g h s 1/4 cup olive oil   ,     '       &      448 449 1 & 1/2 cups whole wheat flour 1 cup unbleached white flour 1 tsp salt 1 Tbsp vital wheat gluten 2 tsps baking powder 1 cup soy milk 2 tsps raw sugar 2 tsps Egg Substitute  1 12-oz package silken tofu 1/4 cup molasses    MEASURE INGREDIENT                -      B re a d s & D o u g h s      Sift and thoroughly combine flours with the vital wheat gluten, salt and baking powder. Blend the tofu and soy milk with the molasses, sugar and egg replacement substitute. Stir wet mix into dry mix and pour this into a greased baking dish. Bake in a preheated oven at 400°F for about 45 minutes. Use a toothpick to test that loaf is thoroughly baked. 450    Muffins The following are some recipes for dinner muffins. The important thing to remember when making muffins is to not beat batter too much. This causes gluten to form, making muffins dense and hard. Mixing must be limited to an absolute minimum. B re a d s & D o u g h s    451 MEASURE INGREDIENT 1 cup whole wheat pastry flour 2 Tbsps vital wheat gluten 1/2 tsp salt 2 tsps baking powder Thoroughly combine flour with the vital wheat* gluten and salt, in a large mixing bowl. Beat the eggless eggs with the soy milk, raw sugar and melted margarine.   1 cup soy milk 1/3 cup raw sugar 4 Tbsps soy margarine - melted   2 Eggless Eggs 1 cup unbleached white flour         -.             B re a d s & D o u g h s  Make a well inside the flour in the mixing bowl. Pour liquid ingredients into the center of this well. Using a rubber spatula, begin folding the flour into the well while spinning the bowl with the other hand. Do this gently and quickly. Grease a muffin pan and have oven preheated to 400°F Use a table . spoon to drop balls of dough into the muffin forms. Leave a few forms empty and fill these with water to create moisture in the oven while cooking. Bake muffins for 20 to 25 minutes. Once removed, allow muffins to stand for a minute or two before removing from forms. This will insure that they pop out cleanly and easily. 452   *Note: Although over-development of gluten in muffin dough is detrimental to muffin making, the addition of a small amount of vital wheat gluten does produce a better textured muffin.  B re a d s & D o u g h s    453 2 cups yellow corn meal 1 cup unbleached white flour 1/2 tsp salt 2 tsps baking powder 2 Eggless Eggs 1 cup soy milk Mix the cornmeal with the flour, salt and baking powder. Beat the eggless eggs with the soy milk, sugar, molasses and margarine.   3 Tbsps raw sugar 3 Tbsps molasses 3 Tbsps soy margarine - melted   MEASURE INGREDIENT     / '       B re a d s & D o u g h s Make a well inside the flour in the mixing bowl. Pour liquid ingredients into the center of this well. Using a rubber spatula, begin folding the flour into the well while spinning the bowl with the other hand. Do this gently and quickly. Grease a muffin pan and have oven preheated to 400°F Use a table . spoon to drop balls of dough into the muffin forms. Leave a few forms empty and fill these with water to create moisture in the oven while cooking. Bake muffins for 20 to 25 minutes. Once removed, allow muffins to stand for a minute or two before removing from forms. This will insure that they pop out cleanly and easily. 454    !   0    !        B re a d s & D o u g h s    455 MEASURE INGREDIENT 1 & 1/2 cups unbleached white flour 1/2 cup whole wheat flour 2 Tbsps vital wheat gluten 2/3 cup soy margarine 3/4 cup brown sugar 1 tsp vanilla extract 1/4 cup soy milk (as needed) Morning Coffee Cake Glaze Sift flours together with the vital wheat gluten, salt and baking powder, then cut margarine into this flour mix. In a separate bowl, beat sugar, sour cream and vanilla together with the soy milk, then thoroughly combine this mixture with the prepared flour mix, to form batter. Preheat oven to 350°F and grease a ring mold. Pour in batter. Bake for 25 to 30 minutes. Dribble warm Morning Coffee Cake Glaze over cake top 5 minutes before cake is done.     3/4 cup Sour Cream   2 tsps baking powder 1/2 tsp salt B re a d s & D o u g h s      456   1 2         3 1/4 cup soy margarine 1/4 cup soy milk 1/4 cup maple syrup  Combine all ingredients into a sauce pan and slowly bring to a boil while stirring. Pour over Morning Coffee Cake or pastry while hot.  1/2 cup raw sugar (or xylitol) 1/4 cup walnuts - broken   MEASURE INGREDIENT B re a d s & D o u g h s 457 MEASURE INGREDIENT 2 & 1/2 cups whole wheat flour 3 Tbsps vital wheat gluten 3 tsps salt 2 Tbsps active dry yeast Sift and thoroughly combine flours with the vital wheat gluten and salt, into a large mixing bowl, then set aside. Stir the yeast into the hot water with the xylitol (or raw sugar) and set aside. When surface of yeast water becomes frothy, mix in the oil. Next stir this into the dry ingredients until you have a soggy dough. Set this aside, covered, until dough has risen and doubled in size. Punch this down and knead one minute. Add a little   3 cups water - preheated to 110°F 1 tsp xylitol (or raw sugar) 1/3 cup soy oil   1 & 1/2 cups unbleached white flour   422           22     2   B re a d s & D o u g h s   flour if needed, to firm up dough. Cover well and refrigerate at least one hour before using. 458 MEASURE INGREDIENT 1 cup Mashed Potatoes Mix all ingredients into a dough ball and refrigerate overnight. Roll out thin on a floured board. Have a griddle, large skillet or grill surface hot and place one side of the lefsa down. Turn once after surface begins to bubble. Remove from heat source and lefsa is ready to stuff.  1 cup unbleached white flour  1/2 cup Sour Cream 1 tsp salt 1 tsp raw sugar (or xylitol, or sucanat) B re a d s & D o u g h s      -  '                 5     !  459 %6   ,  7   %  6 -       MEASURE INGREDIENT " #   1 cup unbleached white flour 1 cup whole wheat flour 2 Tbsps vital wheat gluten  1 & 1/2 cups water - preheated to 110°F 1/4 cup molasses 1/4 cup soy oil  2 Tbsps salt 1/4 cup raw sugar 1 Tbsp fennel seeds 2 tsps caraway seeds 3 Tbsps active dry yeast   2 & 1/2 cups rye flour   B re a d s & D o u g h s MEASURE INGREDIENT 1 cup soy milk Sift and thoroughly combine flours with the vital wheat gluten, salt, raw sugar, caraway and fennel seeds into a large mixing bowl, then set aside. Mix yeast into the hot water with the molasses and set aside for at least ten minutes or until surface becomes frothy. When the yeast water is frothy, add the oil and soy milk. Pour this into the center of the mixing bowl with the flours and mix well into a moist dough. Cover and allow to rise about 1 hour. 460   When ready, punch dough down and knead well until it is smooth and elastic. Cover again and let rise another 20-30 minutes. Flour a board and punch down dough. Knead lightly and then cut dough in half. Take each piece and form a loaf by lightly rolling in the dough and then, while holding in both hands, pull dough underneath with your fingers while stretching the top until a nice loaf shape is achieved. Grease a baking sheet. Place each loaf on the sheet. Bake 45 minutes in a 375°F oven. Remove from pans and let rest several minutes before slicing.  B re a d s & D o u g h s    461 MEASURE INGREDIENT 1 Tbsp vital wheat gluten 1 tsp salt 1/2 tsp baking soda Sift and thoroughly combine flour with the vital wheat gluten, salt and baking soda. Mix the oil with the water and vinegar and add this to the prepared flour mixture. Combine well and let rest for 20 minutes. Knead dough one minute then break off balls of dough 3 inches in diameter. Roll these flat on a floured board. Preheat oven to 450°F with a flat   1 Tbsp soy oil 1/2 tsp apple cider vinegar 3/4 cup water   1 cup whole wheat flour    '-                  $         B re a d s & D o u g h s   baking stone on the oven rack. Make sure flat breads are well floured, then place them on the stone. Bake 10 minutes on one side, five minutes on the other. Remove and cool down 10 minutes. 462 MEASURE INGREDIENT Sift and thoroughly combine flour with the vital wheat gluten and salt, then add the water. Knead lightly and let rest 20 minutes. Knead dough about 1 minute and roll out dough to an eighth inch thickness.   1 cup unbleached white flour 1 tsp salt 1 Tbsp vital wheat gluten 3/4 cup water B re a d s & D o u g h s   4                             463 Use a round cookie cutter or jar lid about 3 inches in diameter and cut out discs of dough. Apply desired filling (such as Mashed Potatoes) in the middle and slightly off center of the dough. Use a small paint brush and brush a little cold water around the rim. Fold long side over filling and crimp down edges with a fork. Boil or fry before using. MEASURE 1 & 1/2 cups unbleached white flour   1 cup whole wheat flour 1 tsp salt 1 tsp baking powder 1 cup soy margarine 5 Tbsps water   INGREDIENT #                     B re a d s & D o u g h s Take one quarter cup of the white flour and set aside. Sift the remaining flours, salt and baking powder in a mixing bowl. Have the margarine about 70°F and cut this into the flour mix until well granulated. Mix the five tablespoons of water with the quarter cup of flour and make a slurry. Mix this slurry into the flour mix and knead dough into a ball. Cut into four equal pieces and refrigerate at least 30 minutes before using. Makes 2 pie crusts with tops. 464    Pancakes Here are some easy basic pancakes recipe that are entirely vegan. Nothing makes breakfast so special like flapjacks. Use these recipes and feel free to experiment once you’ve learned the fundamentals. B re a d s & D o u g h s    465         $   MEASURE INGREDIENT 1 cup unbleached white flour 1/4 cup whole wheat pastry flour 1/2 tsp salt 4-5 tsps raw sugar   1 tsp baking powder 1 tsp Egg Substitute 1/2 tsp baking soda 3 Tbsps soy margarine - melted 1 cup soy milk 2 Tbsps soy oil     B re a d s & D o u g h s Sift the dry ingredients into a mixing bowl. Mix the melted margarine into the soy milk and stir this into the flour mix making a loose batter. Heat up a skillet and add 2 tablespoons of oil. Use a ladle to drop batter into hot pan. Turn heat to medium and lightly brown both sides. Serve with maple syrup. 466 MEASURE INGREDIENT 2 cups raw potatoes - grated  2 Tbsps unbleached white flour 1/2 tsp baking powder 2 tsps salt 2 Tbsps soy oil 1 Tbsp Egg Substitute 2 Tbsps onion - minced (optional) B re a d s & D o u g h s               467 Soak the grated potatoes in cold water for at least an hour. When ready, thoroughly mix the soaked potatoes with the other ingredients. Spoon into a hot skillet with the soy oil and fry until browned on both sides. Serve with Sour Cream or apple sauce. MEASURE INGREDIENT  1-2 tsps salt 2 Tbsps soy oil 3 Tbsps unbleached white flour 1/2 cup soy milk 2 tsps soy margarine - melted  4 whole wheat matzoh meal crackers hand crumbled 2 Eggless Eggs          2          B re a d s & D o u g h s Crumble matzohs with your hand, into a small bowl, then pour just enough boiling water over them to cover. Let stand 15 minutes. Heat a skillet and add the soy oil. Mix the soaked matzohs with the eggless eggs, flour, soy milk, salt and melted margarine. Drop batter into skillet with a spoon and brown on both sides. Serve with maple syrup or fruit preserves. 468   $   1 & 1/2 cups soy milk 1/4 cup soy margarine - melted 4 Tbsps raw sugar (or xylitol) 1 cup whole wheat pastry flour 1 cup unbleached white flour  MEASURE 1/2 cup Sour Cream   $    INGREDIENT 2 Eggless Eggs B re a d s & D o u g h s 469 MEASURE INGREDIENT 1/2 tsp salt 2 tsps baking powder 1/2 tsp baking soda Preheat waffle iron until it is hot and ready. Beat eggless eggs with the soy milk, melted margarine, sugar and sour cream. Sift the flours with the salt, baking powder and baking soda. Mix the liquid ingredients with the dry ingredients forming a batter. Pour this batter in the center of each waffle section. Close lid and cook until waffle iron stops steaming or, if automatic, a light, bell or whistle will warn you that it is done. If iron doesn’t open readily, cook one more minute. Iron should open and waffle eject easily. Serve with melted margarine and maple syrup.       B re a d s & D o u g h s  .              470 MEASURE INGREDIENT   1 cup yellow corn meal 1 cup boiling water 1/2 cup unbleached white flour 2 tsps Egg Substitute Mix the raw sugar with the corn meal and then pour the boiling water in and stir well. Cover and set aside five minutes.  2 tsps baking powder 3/4 cup soy milk 2 Tbsps soy margarine - melted 2 Tbsps soy oil  1 tsp salt   2 Tbsps raw sugar (or xylitol, or sucanat) B re a d s & D o u g h s 471 Sift the white flour with the salt, egg substitute and baking powder into a mixing bowl. Mix the soy milk, melted margarine with prepared corn meal mash. Pour this thinned slurry into the bowl with the prepared flour mix. Stir this into a batter. Heat a skillet and add the 2 tablespoons soy oil. Pour the batter in with a ladle allowing to flow in the desired sized pancake. Cook an medium, lightly browning both sides.   MEASURE '8   00      00  .   INGREDIENT %   1 cup boiling water 1/2 cup rolled oats 1/2 cup unbleached white flour 1 tsp salt     B re a d s & D o u g h s MEASURE INGREDIENT 1 tsp baking powder 1 cup soy milk 2 Tbsps raw sugar (or xylitol) 2 Tbsps soy margarine - melted 472 Bring the cup of water to a boil in a small sauce pan. Add the oatmeal, reduce heat to low. Cook, covered for 3-5 minutes.   B re a d s & D o u g h s 2 Tbsps soy oil   Heat a skillet and add the soy oil. Use a ladle to pour batter into pan. Brown both sides on medium heat. Serve with maple syrup.   Mix the white flour with the salt and baking powder. Add the soy milk, sugar, and melted margarine, to the hot oatmeal. Next, pour this concoction into the flour mix and beat into a batter. 473 65          &   MEASURE INGREDIENT 1/2 cup fresh blueberries 2 Tbsps soy oil 1 cup Basic Wheat Pancakes batter  Mix the fresh, washed berries with the pancake batter. Heat a skillet and add a little oil. Fry pancakes on medium, browning both sides. Cover pan during the first half of the cooking process for a better cooked berry.      B re a d s & D o u g h s 1 tsp salt 1 cup soy milk - preheated to 110°F 1 Tbsp active dry yeast Stir the flour and salt. and set aside. Heat the soy milk to about 110°F and mix in the yeast and raw sugar. When the yeast has risen and the liquid has a foam on top, add the oil to the liquid. Now mix the liquid and salted flour mix together, knead and set aside, covered for about 45 minutes.   1 Tbsp raw sugar (or xylitol) 1 Tbsp soy oil 1 cup soy margarine - melted   2 & 1/2 cups unbleached white flour B re a d s & D o u g h s MEASURE INGREDIENT                        474 475 Punch down the expanded dough and knead until it becomes smooth and elastic. Cover the dough and refrigerate for half an hour. Remove dough and turn onto a floured board. Roll dough out into an oblong form, a 1/4 inch thick. Using a pastry brush, paint melted (not warmer than 70°F) margarine. Fold one third of the dough into the center. Take the other end and fold that over the doubled side. You now have three layers. Roll this out again to the same dimensions as the first time. Repeat entire process a total of four times. The last time do not roll out but refrigerate folded. This refrigerated dough can be saved for future applications. 4               $  $        B re a d s & D o u g h s MEASURE INGREDIENT 476 4 cups whole wheat flour 6 Tbsps vital wheat gluten 1 Tbsp salt 2 Tbsps raw sugar (or xylitol) 1/3 cup soy oil   2 Tbsps active dry yeast B re a d s & D o u g h s 2 & 3/4 cups water - preheated to 110°F Sift and thoroughly combine flour with the vital wheat gluten and salt, into a large mixing bowl. Mix the hot water with the yeast and raw sugar (or xylitol). Allow several minutes for the yeast water to become frothy, then add the oil. Pour this liquid into the center of the mixing bowl containing the flour mix. Stir well with a large rubber spatula, then finish and shape into a ball with your hands. Cover with a moist towel or inverted mixing bowl and let set in a warm room. In about one hour the dough should have doubled in size. Punch this down and knead the dough for about two minutes. Cover dough and allow to rise again, about 30 minutes.     477 Punch down dough and knead about 30 seconds. Sprinkle a little flour on a board and cut dough in half. Roll each dough ball on the flour. Next, pick it up and hold the dough ball in you hands and begin to knead by drawing the dough underneath you fingers. This stretches the top while shaping into a loaf. Grease to loaf pans and preheat oven to 400°F Make loaves as described . above and place in pans. Bake one hour or until loaf tops are firm. Remove from pans and let rest on their sides for ten minutes before slicing.  MEASURE (as needed) Whole Wheat Bread dough 1/4 cup soy margarine - melted  9       $  $ #    INGREDIENT   B re a d s & D o u g h s Follow the directions for making whole wheat bread in this chapter. Instead of making bread loaves, however, form small balls about three inches in diameter for sandwich rolls, or two inches in diameter for dinner rolls. Grease a cookie sheet and preheat oven to 375°F Place balls on sheet . with about one inch space around each ball. Bake about 25 minutes. Dough balls will expand and connect forming rolls. Brush tops with melted margarine after twenty minutes for a smooth, glazed finish. 478    MEASURE 4 cups unbleached white flour 2 Tbsps vital wheat gluten 3 tsps salt                 $   INGREDIENT B re a d s & D o u g h s   479 MEASURE INGREDIENT 2 Tbsps soy flour (optional) 2 & 1/2 cups water - preheated to 110°F 2 Tbsps active dry yeast 2 Tbsps raw sugar (or fructose, or xylitol, or sucanat) Sift and thoroughly combine flour with the vital wheat gluten, salt and soy flour (optional), then set aside. Sprinkle a little flour on a board and cut dough in half. Roll each dough ball on the flour. Next, pick it up and hold the dough ball in you hands and begin to knead by drawing the dough underneath you fingers. This stretches the top while shaping into a loaf. . Grease two loaf pans and preheat oven to 400°F Place loaves in pans and bake one hour or until top crust is firm. Remove from pans and let rest on their sides for ten minutes before slicing.   When dough has risen to twice its original size, punch it down and knead for two minutes. Cover and allow to rise again for 30 minutes.   Mix hot water with the yeast and raw sugar. When yeasted water froths up, pour the oil into the water. Mix this liquid thoroughly with the flour, forming a wet dough. Cover and set in a warm place to rise for one hour.   1/3 cup soy oil B re a d s & D o u g h s       B re a d s & D o u g h s 480 481 Vegan Meats Introduction In this chapter you will learn to perform a variety of techniques for transforming raw materials into high protein substances. Using only vegetable-sourced ingredients you will discover how to create ‘working meats’, suitable for sautés, casseroles, grilling and other applications. The foods described in this chapter are the cornerstone of vegan home style cooking. Once you learn how to prepare and use these substances you will feel like the master of self sufficiency. No longer will you feel a slave to the American meat market. Your ability to become a vegetarian and to remain a vegetarian for the rest of your life may be based, to a good extant, on your interest in this chapter. You will explore the wonderful power of soy and how to work with soy products. Dis-       cover how to prepare tofu or tempeh in interesting ways. An extensive section covering general usage of soy products is also included. Learn how to use TVP [Textured Vegetable Protein], in a variety of ways. Everything you’ll need to know about creating wheat meats is covered here. This chapter unveils the real power of wheat, the ‘Staff of Life.” Try the recipes for creating different versions of seitan, the ancient wheat meat of the Orient. Also included are some of the world’s most original recipes for gluten steak and gluten products. 482     As you learn to produce these meats in your home, a broader understanding of the human condition will begin to grow inside of you. As you help to relieve the burden that farm animals have to bear as food commodities in our world, positive universal forces will come to your aid. The ripple effect of your evolved understanding and implementation of the recipes and principals in this book, will help to heal our world.   Vegan Meats 483 Soy Based Meats Tofu “...the other white meat”. Made by curdling soy milk and then packing the curds like cheese, tofu is an ancient substance. First developed by the Chinese thousands of years ago, it has been a staple food in the Orient ever since. Introduced to the West by Chinese immigrants in the latter half of the nineteenth century, it took 100 years for the public to catch on. Today, however, many forms of tofu and tofu products flood American and European markets. With its health benefits and numerous applications, tofu has become an all world food. Tofu is usually purchased at a local grocery or health food store. The two most common forms are basic tofu: available in soft, medium, firm or extra firm varieties; or silken tofu: also available in these grades. Silken Tofu is smooth with a very fine grain that lends itself well to preparations such as pies, cakes, sauces, condiments and thickeners.       Vegan Meats Silken Tofu is featured in a variety of recipes found in nearly every chapter in this book. In this chapter, however, it is basic tofu and its application as a ‘working meat’ for sautés, soups, casseroles, grilled and broiled dishes that we’ll be exploring. The grade of tofu recommended for this purpose is extra firm. Softer varieties of tofu don’t hold up as well and can produce disappointing results. 484  Tofu Cooking Tips 1. The cut of tofu is of primary interest as this  will define its role in the particular dish it is to be used in. Cubing tofu for sautés and casseroles, etc... is the most familiar form. Extra firm tofu is great for more interesting cuts such as fillets, steaks, triangles, cutlets and even special shapes made with cookie cutters. Thin, pan seared wafers’ are another Vegan Meats Because tofu is bland in taste and weak of fiber, many unenlightened novices may think of tofu as inferior in nature. For the true master, however, it is these very qualities that provide a perfect medium for his or her art of transformation     485 possibility. Learn to use the tip of your knife for more control in cutting out odd sautés meat pieces that resemble chicken breast or other cuts of meat. 2. Tofu can be marinated before using. Its spongy texture absorbs flavor well. Squeeze original water out of tofu block before immersing, completely in marinade. 3. Parboiling the tofu cutlets in water or stock will transform the texture from a crumbly consistency to a smoother, more flexible form. This rendering makes the tofu hold its form better. Steaming or simmering in a stew or sauté will achieve similar results. 4. As in other cooking applications, searing will help tofu surfaces to maintain their form. This quick frying in hot oil creates a microscopically thin skin that maintains the shape intended and seals in flavor. If sautéing with a small amount of oil, simply add the cuts to the sauté at an early stage and maintain medium heat. Flip pan or turn to sear all sides.       Vegan Meats 5. Reverse marinating: sear tofu cuts as mentioned in rule 4, then boil in flavored stock for ten minutes.     If you are preparing a larger meal or want to store these meats prepared for future use, skillet frying with non-stick cookware works well. Again, get pan hot first then reduce to medium heat. Sear all sides. If deep frying, fry 30 to 45 seconds, drain well. 486  6. When grilling tofu, preheat the tofu by heating in a pan with a little water, stock or marinade. This will help to prevent tofu from sticking on a hot grill. Brush the tofu with the desired grill glaze or with a little oil before placing tofu on the hot grill. Have grill surface temperature at medium hot and grill tofu long enough to create well defined grill lines. 7. When broiling tofu, have broiler set at . 400°F Grease a baking pan and place tofu and any vegetables desired together with the chosen sauce on the pan or tray. Baste well and broil for about 5 minutes, turn and baste  Vegan Meats 487 a little more and broil another 5 minutes. Repeat this process until tofu and veggies are browned. 8. To sauté a scrambled mix of tofu and diced veggies, start the vegetables first with a little oil in a hot pan. Reduce heat to medium. After 5 minutes add the crumbled tofu and seasoning, cover and braise this for five minutes. Remove cover and stir mixture, then resume cooking another five minutes. Next, add liquid such as vegetable stock or citrus. Cover pan again and steam this all down until liquid is reduced. This finished product is usually a stuffing, patty, scrambled mock egg or as a layer in casseroles. 9. To bread tofu for sautés, dredge the cuts, or slices, in flour and fry on both sides. One can substitute soy flour or a mixture of corn meal and cornstarch for wheat flour if desired. 10. To bread tofu for chicken fried applications, simply dredge piece in flour then soy milk then bread crumbs. Alternative method:       Vegan Meats soy flour or rice flour, rice milk, corn meal. The above rules apply to all preparations of tofu as a meat substitute. To create cutlets or sauté meats and store for future use, simply use rules 2 and 3 or alternatively rules 4 and 5. 488 Tempeh Tempeh is a soy bean food product produced   Creating tempeh at home is not recommended, it is readily available at local grocery or health food stores. Enjoying tempeh may be an acquired experience for many of us as it is has a peculiar nutty flavor. A good chef can learn to work with it, maximizing on its potential as a high protein natural foodstuff. Like tofu, seitan or gluten, tempeh works well as sauté meat, in stews, casseroles or grilled.   Vegan Meats by packing cooked, mashed beans and then fermenting for a given time period. Tempeh can be found fermented with other whole grains or vegetable bits for increased nutritional value and different flavors.   489 These are a few rules for cooking tempeh that should be observed     2. Sear tempeh cuts. Pan fry on high heat briefly in a small amount of oil, browning all sides. Or, deep fry 45 seconds at 350°F . Drain well and use or refrigerate. 3. Keep tempeh refrigerated until using. Tempeh is firm and easy to work with cold. If tempeh is too warm it will become soft and fall apart easily. 4. To get the best flavor from tempeh, use thin slices, well seared in cooking applications. Tempeh absorbs flavor and keeps it shape if seared.   Tempeh Cooking 1. Although possible, it is not recommended Tips to marinate tempeh, if it is not very firm, before cooking. Tempeh may become mushy and fall apart. Reverse marinate -- sear first then soak. Vegan Meats TVP Textured Vegetable Protein (TVP) is a high   Textured soy protein is manufactured by utilizing the cracked, flaked and heated bean in the oil extraction process. The resultant meal is then emulsified and heat fused. The product is a fibrous substance that is higher in protein than beef, without fat or starch. The marketed products are usually infused with Vegan Meats What we’ll be exploring is TVP end products such as poultry or beef style chunks, TVP burger blend and soy meal or flour. These products are excellent raw materials for the vegan chef. One must, however, learn how to use them and this information is not readily available. In this section we’ll look at different types of textured soy products and apply some basic rules for using effectively.     protein food by-product manufactured from soy beans. Wheat and corn can also be used to produce TVP foods, though the term is usually applied to isolated soy protein products. Soy bean TVP is produced in large quantities and converted to a multitude of end use food products. 490 491 concentrated vegetable flavorings and convenient shapes for cooking applications. Textured soy is also used as an ingredient together with wheat gluten, isolated soy protein, vegetable flavorings, herbs and spices to create the veggie cold cuts. These convenient, healthy and karma free foods are continually growing in variety and popularity. They can be found in most food markets. Simplified, isolated soy protein is dehydrated, freeze dried tofu flakes ground into powder. Like tofu it is edible ‘raw’ and can be found as a main ingredient in body building protein drinks. It is also sold in capsule form as a health supplement. Other uses include silken tofu and as a binder in prepared foods. Convenient dehydrated mixtures of these vegetable proteins are a boon for the creative vegan chef. With a variety of flavored protein mixes for specialized purposes, quick meals can be easily assembled.       Vegan Meats In this section our main emphasis will be on the TVP burger blend. What a good vegan chef can do with raw soy burger that has similar properties as beef, is mind-boggling. We’ll examine a few recipes here, exemplifying the versatility of this substance. Hopefully this chapter will shed some light on what these foods are and how to use them effectively. There is nothing to be afraid of. These are good, healthy protein substances that will add variety and enjoyment to your life. These products are fast becoming mainstream in our culture and will be a large part of the world’s food supply in the near future. 492       Vegan Meats 493 MEASURE INGREDIENT 2 cups TVP burger style (or TVP poultry style) [Textured Vegetable Protein] 4 cups Vegetable Stock (or water) To re-hydrate and use in sautés, salads, soups or casseroles, boil TVP chunks 3 minutes in stock or water. Cover pot and let stand about 15 minutes. Drain off any excess liquid and ‘meats’ are ready to use in soups, stews, casseroles or sautés. TVP will be moist and flavorful.                                       Vegan Meats   MEASURE INGREDIENT 3 & 1/2 cups ice cold water 1/4 cup tomato paste 1 tsp black pepper  Mix the burger blend with the cold water, then refrigerate for at least 30 minutes, or more.  1 Tbsp thyme leaf 1 tsp salt 1 cup bread crumbs 1 medium onion - diced Vegan Meats 2 lbs TVP burger blend                             494 495 After sufficient set time, add all ingredients together and mix with your clean hands, by smooshing TVP through your fingers. It is the best way to thoroughly mix it, as the working material is extremely stiff. Preheat oven to 400°F Grease a bread loaf pan and push the mixture into . the pan. Use wet hands to smooth the top over, then bake loaf in the oven for 55 minutes. Allow to cool completely before using. Loaf should be cooled to 40°F before using. If you attempt to serve immediately from the oven, loaf will crumble badly. To prepare loaf for serving, slice off desired number of pieces about a half inch thick from cold loaf. Heat up a skillet and add a small amount of oil. Brown each piece well on both sides. Serve with vegan gravy or other sauce or use cold in sandwiches with ketchup. NOTE: A dinner made with slices of this loaf, mashed potatoes and vegan gravy is the single most popular item sold at Veggie Works. It is no wonder, as this vegan version beats out any meatloaf made with animal flesh, hands down. This loaf has tamed a great many carnivores since it was introduced in 1994, and if you learn to make correctly, you will convert many more.       Vegan Meats MEASURE INGREDIENT   2 Tbsps unbleached white flour (organic) 1 Tbsp vital wheat gluten 1/2 tsp salt 1 pinch each: cumin, thyme, coriander, savory, Mix all the dry ingredients, then set aside. Mix oil and water, then combine with dry ingredients and chill for 30 minutes. Wet hands and form 34 patties. Griddle fry, covered on medium heat.   2 tsps fennel seeds - crushed bay leaves - powdered 1 Tbsp soy oil 2 cups water Vegan Meats 1 cup TVP burger blend                                  496 497                             3 Tbsps fennel seeds - crushed 2 lbs TVP burger blend - prepared 1 tsp allspice 1 tsp salt 3 Tbsps soy oil  2 Tbsps onion powder 1 Tbsp garlic powder 1 cup vital wheat gluten 1 cup Vegetable Stock 1/4 cup olive oil  1 tsp black pepper   MEASURE INGREDIENT   Vegan Meats Heat up a skillet (or saute pan), then dry roast fennel seeds until lightly browned. Place the prepared burger mix in a large bowl and combine the roasted fennel seed, allspice, salt, pepper, soy oil, onion and garlic powders. Mix ingredients well. Remove a small handful of the sausage mixture and form this into a one inch diameter by 4-5 inches long cylinder (using wet hands). Pour a small amount of the vital wheat gluten into a tray and proceed to roll the sausage in this flour. When sausage is coated, wet your hands again and gently hydrate the vital wheat gluten coating on the sausage. Repeat this procedure several times until a ‘skin’ develops. Use the same method to convert the rest of the TVP mixture into sausages. 498     Next, pour off oil from skillet and add one-half cup of the vegetable stock. Place half the sausages in the pan, bring to a boil and then simmer until liquid is absorbed. Repeat this procedure with the rest of the sausages. Sausages can now be refrigerated for use in sautees, etc. Recipe makes 15-20 small sausages.   When sausages are ‘skinned’, heat up a large skillet and add enough olive oil to cover bottom of pan. Pan fry sausages in the olive oil, turning to brown all sides. Remove sausages when well browned. Vegan Meats 499 MEASURE INGREDIENT 16 ozs TVP burger blend 1 cup onions - diced 2 Tbsps garlic clove - crushed 1/4 cup soy oil Mix the burger blend with the cold water, then refrigerate for at least 30 minutes, or more. Fry onions, garlic and spices in oil, on medium heat, for 5 minutes. Crumble in wet TVP add salt and oregano, cover pan and , cook 3 minutes. Uncover, chop-up burger, mix into saute and brown 10 minutes. Makes about 3 pounds of seasoned taco style ‘beef’.   1/2 tsp black pepper 2 tsps oregano   1 tsp salt 3 & l/2 cups cold water                                ‘ ’ Vegan Meats Vegan Meatballs Our Veggie Works brand of TVP burger blend, makes the best meatballs. It has been said that our meatballs are better than traditional meatballs made with animal flesh. Here are two recipes for meatballs, both delicious. 500     MEASURE INGREDIENT 16 ozs TVP burger blend 3 & 3/4 cups cold water 1 small onion - diced 3 Tbsps garlic clove - crushed 2 Tbsps oregano 1-2 tsps salt 1/4 cup parsley - chopped Vegan Meats                                            501 MEASURE INGREDIENT 1/2 tsp black pepper 1 cup bread crumbs (as needed) soy oil (for frying) Mix the burger blend with the cold water, then refrigerate for at least 30 minutes, or more. After set time, toss all ingredients into the prepared burger mix and smoosh together with clean hands. Squeeze and push hands into mix letting it squeeze through your fingers. You can add a little cold water if it seems to dry. Once mixed, use wet hands to form small round balls. Heat skillet and add oil (about 1/4 cup). Fry balls, turning to brown all sides. Remove to cook further in Marinara Sauce sauce.       Vegan Meats !"                  502 MEASURE INGREDIENT 16 ozs TVP burger blend   1 small onion - diced 1-2 tsps salt 1/2 tsp black pepper Mix the burger blend with the cold water, then refrigerate for at least 30 minutes, or more. Mix in other ingredients well, as described in above recipe for Italian Meatballs.   1 scant tsp nutmeg 1 cup bread crumbs 1 qt Swedish Meatball Gravy 1/4 cup parsley - minced Vegan Meats 3 & 3/4 cups cold water   503 Fry balls the same as above meatball recipe. Finish meatballs by simmering in prepared gravy. Note: The ratio is 1:1, or, 1 EGG = 1 EGGLESS EGG  6-oz (1/2 package) silken-firm tofu  Note: Do not attempt to use as breakfast eggs, i.e. scrambled. This is a baking agent only.   MEASURE 2 tsps Egg Substitute 1 tsp powdered lecithin 3 Tbsps water   INGREDIENT #                     Vegan Meats   Blend ingredients with a blender or food processor and refrigerate for future use. 504 1/2 tsp baking powder 1/4 tsp baking soda 1 tsp xanthum gum Thoroughly combine all dry ingredients together, then mix into the water. Use as a substitute for one egg in baking recipes.  Note: This recipe produces the equivalent of one baking egg.  3 Tbsps water Vegan Meats 1 Tbsp cornstarch   MEASURE INGREDIENT                       505 1 block tofu - hand crumbled 1 Tbsp onion powder 1/2 tsp garlic powder Hand crumble the tofu into a mixing bowl. Mix in flavoring agents: onion powder, garlic powder, salt, pepper, and nutritional yeast. Heat up a skillet and add the oil or margarine. Reduce heat to medium. Have the tofu mixture close to room temperature and add it to the hot oil.   1/2 tsp salt 1 pinch black pepper 1 Tbsp nutritional yeast 2 Tbsps soy oil (or soy margarine) 1/2 cup Vegetable Stock   MEASURE INGREDIENT                    $       !  Vegan Meats Use a wooden spatula or similar device to stir the tofu, lightly browning it. Next add the vegetable stock, cover and reduce liquid until tofu scrambled ‘eggs’ are moist, with no additional liquid. Scrambled tofu ‘eggs’ are now ready to serve. 506    2 lb packages firm tofu - crumbled 1 Tbsp Old Bay Seasoning  MEASURE INGREDIENT 3 Tbsps soy oil 1/2 onion - minced 4 celery stalks - minced 1 cup colored bell peppers - minced Vegan Meats           %                 507 MEASURE INGREDIENT 1 Tbsp garlic powder 1 tsp powdered thyme 1 Tbsp salt 1/2 tsp black pepper 1/2 cup Vegetable Stock 1 cup unbleached white flour Remove tofu mixture from heat and set aside to cool. When sufficiently cooled down, add the bread crumbs and half the flour. Mix together well and form cakes with your hands. You will need to keep wetting hands to prevent crab cake mixture from sticking to them.  Heat a large skillet or pot and add the oil. Mince the onion, celery, bell peppers, then begin frying on medium heat. After frying for about 5 minutes, crumble the tofu into the pan and stir into sautéing vegetables. Add the Old Bay Seasoning, garlic powder, thyme, salt, black pepper, orange juice and squeezed juice from halved lemon, to the cooking mixture. Stir this around and simmer on low for about three minutes, covered. Next add the vegetable stock and simmer, covered, for another 5 minutes. This will reduce liquid and change the texture of the tofu.    1/2 cup bread crumbs   1/2 lemon - juiced 1/3 cup orange juice Vegan Meats Dredge crab cakes in the rest of the flour and fry on each side in a skillet with hot oil. Use medium heat and cover pan to cook evenly. Bake, covered with Marinara Sauce and smothered in soy cheese or serve with rice and steamed asparagus, topped with Seafood Sauce. 508   1 lb package extra-firm tofu 2 Tbsps soy oil   MEASURE INGREDIENT 3 cups Vegetable Stock orange juice (for marinade) (“) (“) (“) (“) (“) 1/2 cup 2 Tbsps nutritional yeast 1/2 tsp powdered thyme 1/2 tsp powdered sage 1 Tbsp soy sauce Vegan Meats &                 !                509 MEASURE INGREDIENT 1 tsp sea salt (“)  Remove the pan from the oven and uncover it. Flip the tofu over and add more marinade to cover half the tofu. Bake another 10 minutes covered, then uncover and roast tofu for 20 more minutes, basting occasionally with remaining marinade. By this time liquid should have significantly reduced. Remove tofu and let rest several minutes before slicing.    Preheat an oven to 350°F Place the marinated tofu into a baking pan or . dish that is small, square and deep. Mix the soy oil into the marinade, then pour enough marinade into the baking pan to cover the tofu halfway. Cover the pan with aluminum foil and bake the tofu for 30 minutes.   With the exception of the tofu and soy oil, mix all other ingredients together, to create marinade. Use a small, deep plastic container or stainless steel bowl to place the tofu and pour in the marinade mixture. Make sure that the tofu is completely immersed. Cover container if necessary. Allow tofu to marinate several hours...or overnight. Vegan Meats     #                 !             '  !"  " 510 MEASURE INGREDIENT 1/4 cup Vegetable Stock 2 Tbsps vegan-style bacon bits 1-2 pinches black pepper few drops Liquid Smoke 1/4 cup soy oil (for frying) 1 block tempeh Prepare the flavoring by simmering the vegetable stock with the bacon bits, black pepper and liquid smoke, for five minutes on low heat. Strain off and set aside liquid.   Vegan Meats 511 Heat up a skillet and add the oil. Cut the tempeh into thin, long strips and begin frying, on medium heat. Brown both sides of the tempeh then pour in the strained stock. Reduce heat and simmer until liquid is absorbed. Move pieces around in the dry pan a few moments to firm up strips, then serve hot. Seitan Proteins contain amino acids and these substances are the building blocks of life. 22 of these amino acids make up a complete protein, yet only 8 amino acids are considered essential amino acids. If a protein rich food has significant amounts of these 8 essential amino acids, the other 14 acids can be synthesized by the human body.     Most grain or legume-sourced protein lack a “perfectly balanced” ratio of these eight amino acids. Animal flesh is rich in essential aminos and this is the basis for belief that animal protein is superior to vegetable protein. The truth is that, through a balanced vegetarian diet, all the essential amino acids can   Wheat Based Meats Vegan Meats   Rest assured that achieving a “perfect protein” is not necessary in your diet. A well balanced diet with fruit, vegetables, nuts, grains, beans and veggie meats (such as gluten steak, TVP, tofu, tempeh or basic seitan) provide all of the essential amino acids needed by your body. Vegan Meats The following includes a recipe that mimics animal flesh in its balance of essential amino acids. Seitan Supreme is fortified with wheat, soy and corn flours and presents itself as a “perfect” protein, as it contains a strong balance of all the essential amino acids. This illustrates the point that by combining natural plant based foods one can easily produce perfect protein products.     easily be obtained. Some grains and beans have higher concentrations of certain essential aminos that are found lacking in other grains and beans. A variety of fresh vegetables in your diet also contribute to boosting your essential amino acid levels. It is actually nature’s way of telling you that you should eat a variety of vegan foods to live healthy. 512 513 MEASURE INGREDIENT 3 1/2 cups vital wheat gluten 1 tsp salt 3 cups cold water After rest period, knead the dough with your hands as you would a bread loaf for about one minute. Allow dough to rest again for another 5-15 minutes.  Thoroughly sift and combine the flour with the vital wheat gluten and salt, then add the water. Use your hands to mix into a firm dough. Allow dough to rest for at least 15 minutes.  4 qts Vegetable Stock   1 cup unbleached white flour                (       )*         '     Vegan Meats After second rest period, knead dough as before but this time dig deeper with your fingers until dough thins at center. Continuing this motion, center will tear away, leaving a doughnut shaped rope of raw seitan. Wet hands lightly and place rope on a cutting board. Cut rope at some point and then slice inch thick rounds off of seitan dough rope. Have stock boiling on the stove and commence tossing the seitan medallions into the pot, making sure that medallions don’t stick to each other. Cover pot, reduce heat to medium and boil seitan for a minimum of 20 minutes. When cooking period is finished, remove seitan chunks from stock pot using a small strainer to pick them out of the pot. Place cooked seitan in a bowl or container for cooling. Cooked seitan will not stick together so no need to worry about putting all the pieces together. 514       Seitan medallions are now ready for use, and can be used whole, chopped, or sliced. Prepared cuts should then always be pan seared in a small amount of oil before using in meals. Vegan Meats 515 MEASURE INGREDIENT 3 cups vital wheat gluten 1/4 cup fine grain corn meal 1/4 cup soy flour Prepare the seitan supreme exactly as in the recipe for Basic Seitan. Thoroughly sift and combine the flour with the vital wheat gluten, corn meal and salt, then add the water. Mix well and knead dough lightly. Allow to rest 20 minutes. Knead once more and let rest another 10 minutes.  2 & 3/4 cups cold water 4 qts Vegetable Stock  1 tsp baking powder 1 tsp salt   1/2 cup unbleached white flour                        +        " ! Vegan Meats Form into dough ring, slice up and cook in the vegetable stock. Makes 25 to 30 medallions, 2 & 1/2 inches in diameter. See Basic Seitan recipe, for additional details. 516   2/3 cup unbleached white flour (organic)  1 & 3/4 cups water 4 qts Vegetable Stock  MEASURE INGREDIENT 2 cups vital wheat gluten 1 tsp garlic powder 1 tsp baking powder 1 tsp salt Vegan Meats !                         !                 # $ 517 MEASURE INGREDIENT 1 cup mixed: carrots, onions, mushrooms, colored bell peppers - finely diced Thoroughly sift and combine the flour with the vital wheat gluten, garlic powder, baking powder and salt. Drain the diced vegetables on a paper towel, then thoroughly combine them into the dry flour mix. Add the water and try to keep veggies well distributed while gently mixing. Allow dough ball to rest for 20 minutes.   After second rest period, knead dough into dough-ring as described in the recipe for Basic Seitan. As an alternative you can pat or roll dough twice its size on a floured board and then cut into steaks. Cook as directed in Basic Seitan recipe.   After first rest period, knead dough gently. The diced vegetables make the kneading process a little tricky. Let dough rest another 10 to 20 minutes.   Vegan Meats     (    ,                                 %   518 MEASURE INGREDIENT 2 cups vital wheat gluten 2 qts Vegetable Stock 2 & 1/2 cups cold water Sift then pour the measured vital wheat gluten into a mixing bowl. Next pour in the water and mix thoroughly, but briefly, then pat mass to flatten slightly. Do this in less than one minute and only with your hands.  NOTE: Carefully following directions, is imperative to the success of this recipe. Exact proportions and precise set time, determine the success of this process. The result is a thin steak with excellent texture, pliability and taste!  Vegan Meats 519 Cut gluten mass into 8 equal pieces. Using a rolling pin and a cool flat surface (such as a stainless steel table), carefully roll gluten piece into an almost paper-thin irregular shape.* Have well flavored vegetable stock boiling on the stove. Drop each steak into the stock as soon as it is rolled out. Do not allow any set time after rolling out steak before cooking it. Any modifications to these instructions will result in a mushy steak, that easily breaks apart, or a rubbery - shoe leather - textured product. Boil steaks in preheated stock, covered, for a minimum of ten minutes, or a maximum period of 30 minutes. Carefully remove steaks from stock pot with tongs or by straining off stock. Steaks should rest for 15 minutes or more before handling as they could easily tear while they’re still hot. Allow them to gradually cool to room temperature. Don’t attempt to plunge into cold water or cool rapidly! After this period, steaks are ready to be used as meat.       Allow mass to set up for 60 minutes. Gluten should now appear to be glossy and will have expelled any unused water. Test mass by gently tugging on an edge. If gluten surface tears slightly and doesn’t stretch well, wait an additional five minutes. Test also by running your finger over the surface of the mass. If the skin tears, it’s not ready. If only an ounce, or more, of extra water is used, set time could increase to 90 minutes or more. Vegan Meats *NOTE: The explanation for this is simple, as there must be a minimum of protein fibers flowing in the same direction for producing a perfect, unleavened gluten flank steak. 520     MEASURE INGREDIENT 2 & 1/4 cups Vegetable Stock 1 Tbsp soy oil 1 lb package soft tofu 2 1/2 cups vital wheat gluten 1/2 tsp salt 1 tsp baking powder 1/2 cup Grill Goddess Sauce Vegan Meats !                       - .        '   & '  " 521 Have 2 & 1/4 cups of vegetable stock at (or below) room temperature, and mix the soy oil into this stock. Place tofu into food processor and begin processing while slowly pouring in prepared stock solution. Thoroughly mix vital wheat gluten with salt and baking powder in a large mixing bowl. Now, quickly and evenly stir in strained tofu-stock liquid, into the dry flour mix. Pat mixture down with your hands or spatula and allow to set for one hour. Grease a medium sized casserole dish and preheat oven to 450°F . Remove the ready gluten mass to a table or board and slice, as you would a pie, into 5-6 pieces. Carefully knead pieces by gently rubbing, tugging and twisting steaks. Brush a little oil on the bottom of each steak then place these strips into the greased dish and brush tops of steaks with Grill Goddess sauce. Cover with foil and roast for 35 minutes. Remove foil and turn steaks. Baste with the additional Grill Goddess sauce and bake another 10 minutes uncovered. Remove from oven. Steaks should appear fairly dry and puffed up. Steaks are now ready to grill, broil or store refrigerated. Note: When re-cooking steaks, add plenty of vegetable stock, as this will restore them to a thick, juicy condition.       Vegan Meats   2 & 1/4 cups vital wheat gluten 1 tsp baking powder 1/2 tsp salt  3/4 lb package firm tofu 1 cup unbleached white flour  1 tsp powdered thyme 1 tsp powdered savory 1/2 tsp powdered sage 1 Tbsp soy oil 1 Tbsp nutritional yeast 3 cups Vegetable Stock Vegan Meats MEASURE INGREDIENT     "  /                       %     522 523 MEASURE INGREDIENT (or whole wheat flour) 1/2 cup soy milk 1 cup unseasoned bread crumbs Thoroughly mix vital wheat gluten with baking powder and salt, then set aside. Mix the herbs, oil and nutritional yeast into the vegetable stock. Pour 1/2 cup of this stock into a separate cup and set aside for later use. Using a blender, mix remainder (2 & 1/2 cups) of vegetable stock (make sure this stock is at room temperature or cooler) with firm tofu. Combine (in a medium sized mixing bowl) tofu-stock liquid with the prepared gluten powder mixture. Mix well, but for only a few moments, as this can upset the texture. Pat down surface and allow to set for 45 minutes. Remove foil from baking dish from oven. Pour in the 1/2 cup of additional vegetable stock and use a metal spatula to loosen and turn pieces over. Bake another 10 minutes uncovered to dry out and ‘set’ gluten. Let gluten pieces rest and cool. Once cooled, add the remaining vegetable stock and allow oven dried gluten pieces to rehydrate. When gluten pieces are cooled you can bread and fry them like chicken. Simply dredge first in the flour then the soy milk and finally the bread   Grease an 8”x12” casserole dish and preheat oven to 425°F When set, . gently knead gluten mass, then place onto a clean surface and evenly slice into 12 pieces. Place gluten cuts into the casserole dish and baste with a little oil. Cover with foil and bake for 25 minutes.     Vegan Meats crumbs. Fry in a hot pan at medium heat, covered, until well browned. Serve hot or cold. Note: This tasty gluten recipe follows the same basic rules as the recipe for New York gluten strip, the difference lies essentially with the flavorings and cuts. 524    1 (or more) Perfect Gluten Flank Steak cutlets (alternatively: tofu or tempeh cutlets) (as needed) soy oil (for frying)  MEASURE INGREDIENT 1/2 cup unbleached white flour (or whole wheat flour) 1/4 cup soy milk 1/2 cup unseasoned bread crumbs Vegan Meats             #                 %    525 Put the flour, soy milk and bread crumbs into individual bowls. Take steak or cutlets (whole or sliced into desired shapes and sizes), first dredge in flour, then dip floured pieces into the soy milk, and finally coat with bread crumbs. Heat a skillet and add enough oil to coat the bottom of the pan. fry each breaded cutlet on both sides to brown evenly. Cutlets are ready to serve or incorporate into another dish. Cutlets breaded and fried can be stored refrigerated for several days before using. MEASURE  2 Tbsps olive oil 1 cup portabella mushroom - sliced 2 cups raw spinach - shredded 3 tsps garlic clove - minced 1/2 cup fresh parsley - minced 2 pinches salt and black pepper  INGREDIENT !                  '  (      Vegan Meats MEASURE INGREDIENT 1 large Perfect Gluten Flank Steak 3 Tbsps soy parmesan cheese - grated 1 cup unbleached white flour 1/4 cup soy oil 526   Heat a skillet and add the soy oil. Gently lay the roulade in the hot oil and lower heat to medium. Cover and fry for 3 minutes. Uncover and gently turn roulade to brown another of three total sides. As sides brown, roulade stiffens and begins to maintain its own shape. When all sides have been browned, remove roulade and transfer it to a small baking dish with a little marinara sauce covering the bottom. Cover roulade with more marinara and soy cheese (optional) and bake for 10 minutes in a 450°F oven.   Starting with the side nearest you, begin rolling up the filled steak until you have a cylinder shape. Holding this together in your hands, carefully dredge roulade in the flour. Vegan Meats Heat a sauté pan (or skillet) and olive oil, then gradually add sliced portabella mushrooms, shredded spinach, minced garlic and fresh parsley, salt and pepper. Lay the flank steak on a flat surface and spread the cooked saute mixture evenly over entire steak. Sprinkle the soy parmesan cheese over this spread.   2 Tbsps soy mozzarella cheese -grated (optional) 1 cup Marinara Sauce 527 Desserts world of desserts, cookies and confections. You will learn the fundamentals of vegan dessert making and the relationship of common elements. You’ll discover that working without eggs or dairy can be easier than you thought, with great results. Decades ago, people believed the more eggs and dairy you could put into something, the healthier it was. Good health was not equated with vitamins, enzymes, complex carbohydrates or clean proteins, but with sustaining power or, how well food “stuck to your ribs.” Meat, dairy and eggs were good, vegetables and fruits were canned. The health movement in America, spawned in the 1970’s, has defined our current       Introduction In this chapter we’ll investigate the sweet understanding of what healthy foods are. A movement that was once recognized for yogurt and goat cheese has evolved into a completely plant based movement with icons such as silken tofu and vegan meat analogs. In this Chapter we’ll examine a number of recipes from cookies to cakes and pies. You’ll learn how to use egg substitutes for binding, silken tofu for body, and various natural sweeteners. Also included, basics for making great pie crusts, mixing wet and dry ingredients for cakes and cookies, and baking instructions. 528      As with all of the recipes in this book, those included in this chapter are intended inspire and teach. Once the dedicated chef understands his materials and has worked some examples, a world of possibilities for new creations will be at your command!  D e s se r t s 529 1 cup raw sugar (or fructose, or xylitol) 3 Tbsps Egg Substitute 1 cup apple sauce 4 cups unbleached white flour 2 Tbsps baking powder Beat the sugar with the egg substitute, apple sauce and margarine. Sift or mix flour, baking powder, salt and spices in another bowl. Next, fold the  1/2 tsp salt 2 pinches cinnamon 1 pinch nutmeg  1/4 cup soy margarine - melted   MEASURE INGREDIENT                    D e s se r t s wet ingredients into the dry ingredients, carefully, with a few slow strokes. This is to prevent excess gluten development, resulting in a tough doughnut. Turn the resulting dough mass onto a floured board and gently roll out the dough to 1/4 inch thickness. Next cut the doughnut shape with 2 round cookie cutters of unequal diameter or use a doughnut cutting tool. Place cut doughnut rings and doughnut balls on a lightly floured cookie sheet and let rest 15 minutes. Heat a large cast iron skillet and add 1 cup of soy oil. If you are using a deep fryer have oil at 350°F Begin frying doughnuts and doughnut balls, . on one side for 2-3 minutes, turn and fry the other side another 2 minutes. Remove from fryer or skillet and allow to drain well. Decorate with cake icing or use as an interesting dessert. 530                     D e s se r t s 531 MEASURE INGREDIENT 8 Granny Smith apples 1 lemon - juiced 1 tsp allspice 2 Tbsps raw sugar (or xylitol) 3 Tbsps cornstarch Dump the apple mix into the prepared pie shell and then roll out other half of dough. Brush a little cold water around rim of pie shell and place top crust over apples. Using a fork, crimp down the edge around the pie,  Now mix in the spices, sugar (or xylitol) and cornstarch. Roll out half the dough to a thickness of about one eighth inch and place into a greased pie dish or pan. Prick holes around crust and paint oil or melted margarine on surface.  Peel, core and slice apples into thin wedges. Squeeze the lemon juice into the bowl with apple slices and mix well. This will prevent browning of the apples and adds zest to the flavor.   (as needed) Basic Pie Crust dough   1/2 tsp ginger powder 1 tsp cinnamon D e s se r t s locking the two crusts together. Prick holes or cut slits into crust to release steam. Bake in a 425°F oven for 45 minutes or until juice begins to ooze and pie crust is browned and firm. To prevent burning of the crust edge, crimp a thin strip of tin foil around edge while baking. 532   2 12-oz packages silken-firm tofu   MEASURE INGREDIENT 1/2 cup soy milk (or fruit juice) 4 tsps Egg Substitute 1 tsp xanthum gum 1/2 cup raw sugar (or xylitol, or sucanat) D e s se r t s                      533 Blend all ingredients. Grease custard cups and fill each one with mixture. Preheat oven to 350°F Place cups in a pan with water and put this in the . hot oven. Bake 30 minutes and test with a knife or toothpick. If toothpick comes out free of custard, it’s done. For an alternative usage, pour blended custard in a pie shell and bake 30 minutes. Scatter slivered almonds on top after 20 minutes in the oven.  1/2 cup raw sugar (or xylitol) 1 tsp vanilla extract 1/2 cup soy margarine 2 Tbsps Egg Substitute 2 cups unbleached white flour  MEASURE   INGREDIENT                     D e s se r t s MEASURE INGREDIENT 1/2 tsp salt 1 tsp baking powder 1 tsp baking soda 2 ripe bananas - mashed 534 1/2 cup walnuts - chopped (optional)    Pour batter into a well greased 9”x 13” baking pan and bake at 350°F for about 35 minutes. Test for doneness with a toothpick, cake wire or fork. When cooled, ice with Mocha Frosting.  Next, blend in the ripe bananas with the soy milk and vinegar. When well blended, add the remaining flour and chopped nuts and mix to incorporate. D e s se r t s In a large mixing bowl, blen sugar with margarine, vanilla and egg substitute. Sift 1 cup of the flour with salt, baking powder and baking soda into same mixing bowl. Cream this well together.   2 Tbsps apple cider vinegar 1/4 cup soy milk 535 2 Tbsps soy margarine 1 shot rum liquor (or cognac) Peel and slice bananas into discs a quarter of an inch thick. Heat a skillet on the stove and add margarine. Dump in banana slices and toss pan frequently under high heat. After two minutes add rum or cognac and toss for another minute. CAUTION!!! Pan will flame up after alcohol is added. Serve immediately on a dessert plate with a slice of orange.     2 ripe bananas MEASURE INGREDIENT      !    "#$%       &'   (   D e s se r t s 1 cup whole wheat flour 1 cup unbleached white flour 1/4 cup ice cold water   MEASURE INGREDIENT    (            )            536 Mix the flour and remove 1/4 cup to a small bowl. Mix the cold water with this 1/4 cup of flour into a wet slurry or paste, and set aside. Mix the remaining dry ingredients in a large mixing bowl. Making sure the soy margarine or oil is about 70°F cut this into the dry mix, using a ,   1 tsp baking powder 2 Tbsps raw sugar (or xylitol) 1/2 tsp salt 3/4 cup soy margarine (or soy oil) D e s se r t s 537 pastry cutter. Cut until mixture is granulated into small beads. Next, evenly distribute the slurry over the cut flour mix and then mix it in thoroughly. Use your hands to knead dough for about one minute. Mold dough into a ball and refrigerate before using. When ready to use for pie crust, remove dough from refrigeration and cut in half. Flour a board and roll one half of the dough into a large round disc about on eighth inch thick. Grease a pie dish and lay dough inside. Paint pie crust with margarine or oil before adding filling and prick holes in it with a fork. Use other half of dough to roll out for pie’s top crust.  MEASURE                   2 & 1/2 cups unbleached white flour 1 tsp salt 1 tsp raw sugar (or xylitol, or sucanat)      INGREDIENT   D e s se r t s MEASURE INGREDIENT 1 cup soy margarine (chilled) 1/4-1/2 cup water - ice cold Put dry ingredients in the bowl of a food processor. Pulse to combine. Next combine the margarine by adding small amounts between more pulsing until all the margarine is combined. Mixture should now appear mealy. Continue to pulse while adding the ice water slowly to the meal until the texture changes to a stiff dough. Be careful not to add too much ice water. Chill dough well until ready for use then follow directions for rolling out dough and forming pie crusts as illustrated in the Basic Pie Crust recipe. 538       D e s se r t s 539 MEASURE INGREDIENT 1/2 cup raw sugar (or xylitol, or sucanat) 2 Tbsps agar agar flakes 1/4 cup cold water Heat the soy milk and dissolve the sugar in it. Soak the agar agar in the cold water for several minutes, then add this to the heated milk. Slowly bring this to a boil then remove from heat and allow to cool, refrigerated. When cooled down, but before it has completely set up, add vanilla extract and fold whipped cream into mixture. Use this finished cream filling in cooled pie crusts for refrigerated cream pies, or place in parfait   1/2 tsp vanilla extract 1 cup Whipped Cream   1 & 1/4 cups soy milk                     D e s se r t s glasses to chill until serving. Chill down to 40°F before serving. You can also put the Bavarian cream filling into a pastry decorating bag and fill pastries to make stuffed doughnuts or eclairs. 540     *              D e s se r t s MEASURE INGREDIENT If using frozen berries, thaw out berries and pour off some of the excess juice before adding the sugar cornstarch. Roll the dough, fill the pie and bake as instructed in recipe for Apple Pie.  (as needed) Basic Pie Crust dough  4 cups fresh berries (or frozen) 3 Tbsps raw sugar (or xylitol) 3 Tbsps cornstarch  541 MEASURE 1/4 cup xylitol (birch sugar) 1/4 cup water  In a small sauce pan stir together the xylitol and water while heating to a boil. Simmer to reduce until syrup has thickened but still flows. Use immediately, as syrup will set up as it cools (can be thinned with a little warm water).    INGREDIENT         #$          D e s se r t s MEASURE INGREDIENT 3/4 cup cocoa 1/4 tsp salt 1 cup soy margarine Combine and sift all dry ingredients together and set aside. Melt margarine and add to it the sugar and vanilla. Combine this with one third of the dry mix until smooth. Repeat this procedure with the next third of dry  2 cups raw sugar (or xylitol, or sucanat) 2 tsps vanilla extract 1 cup non-dairy unsweetened chocolate chips  1 Tbsp Egg Substitute D e s se r t s 1/2 tsp baking powder   1 & 1/4 cups unbleached white flour   +                  542 543 mix. Then mix in the last third of the dry mix until batter is complete. Next, fold chips into the batter then spread into a 9” x 9” baking pan. Bake at 350°F for 25-35 minutes. Test for doneness by poking with a fork or toothpick. If it comes out clean, brownies are done. Cool and cut into squares. 2 cups Brown Rice - cooked 3 cups soy milk  1 cup raisins 1/4 cup dark brown sugar 3 Tbsps sucanat (or xylitol, or brown rice syrup) 1/2 tsp nutmeg 1/2 tsp cinnamon 4 tsps Egg Substitute  MEASURE INGREDIENT                  D e s se r t s MEASURE INGREDIENT 1/4 cup cold water Grease a small, deep casserole dish. Blend all ingredients and pour mixture into casserole dish. Bake at 350°F for 30 minutes. Allow pudding to cool and refrigerate before serving. 544 Heat oven broiler. Spray oil or paint over one side of the aluminum foil. Make sure the brown sugar is dark brown and is moist and crumbles easily.  (as needed) vegetable oil spray (or soy oil) 1 piece aluminum foil (as needed) brown sugar  MEASURE INGREDIENT D e s se r t s ,%                    545 MEASURE  3 Tbsps water 1/2 cup soy margarine 1/2 cup dark brown sugar 1/2 tsp vanilla extract 1 cup unbleached white flour 1/2 cup raw sugar (or xylitol)  INGREDIENT 1 Eggless Egg (or 2 tsps Egg Substitute)                            Using your fingers mold the outline of a desired picture or pattern 1/4 inch thick on the greased side of the foil. Put the foil with patterns on a cookie sheet and place under the hot broiler. Leave the oven door open and keep close eye on the sugar patterns to watch for burning. When the sugar is caramelized, remove from oven and reverse the foil unto a cool surface. Once cooled, the sugar stars or patterns can be easily removed from foil. Refrigerate in wax paper until ready for use. D e s se r t s MEASURE INGREDIENT 1 tsp baking soda 1/2 cup nuts - chopped 1/2 tsp salt 1/2 cup non-dairy unsweetened chocolate chips 546   D e s se r t s In another bowl, combine the flour, baking soda, chopped nuts, salt and chocolate chips. Add the premixed eggless egg mixture into the dry mixture’s bowl. Beat this together and drop the resultant batter onto the cookie sheet with a teaspoon. Bake 10 - 12 minutes. Cool and serve. Makes 40 - 50 cookies.     Preheat oven to 375°F and grease a large cookie sheet. Beat together the eggless egg (or egg substitute) with the 3 tablespoons of water in a bowl with the margarine (room temperature), sugars and vanilla. 547 12 ozs non-dairy unsweetened chocolate chips 2 12-oz packages silken tofu 1 Tbsp agar agar flakes Melt the chocolate chips and blend with the silken tofu, agar agar flakes, and sugar in a blender. Mix cornstarch with 1/4 cup soy milk and set aside.  1/2 cup soy milk 2 Tbsps Egg Substitute  2/3 cup raw sugar (or evaporated cane juice, or xylitol, or fructose) 1 Tbsp cornstarch   MEASURE INGREDIENT   -                 D e s se r t s Pour blended contents into a sauce pan and add cornstarch-soy milk mixture. Stir blend while heating slowly until mixture is hot enough to start to thicken. Meanwhile use an electric mixer to whip the egg substitute with 1/4 cup cold soy milk, into stiff peaks. Next, transfer pudding to a mixing bowl and proceed to fold the whipped egg substitute mixture with the hot pudding. Pour prepared pudding into parfait glasses or baked pie shell and chill. Serve refrigerated. 548             .          1/2 cup soy margarine 3 cups chocolate flavored graham crackers crumbled  MEASURE INGREDIENT D e s se r t s        549 MEASURE INGREDIENT 2 cups creamy - natural peanut butter 2 12-oz packages silken-firm tofu 3 tsps Egg Substitute 1/2 cup sucanat (or xylitol) Transfer contents of mixing bowl to a blender or food processor and blend well. Pour this mixture into the spring form with molded cracker crust. Bake in a preheated oven at 400°F for 45 minutes. Allow to cool to room temperature then refrigerate. Serve cold decorated or undecorated.   Pour half the oil out of the peanut butter jar and then combine the peanut butter, tofu, egg substitute, sucanat and vanilla into a mixing bowl. Melt the chocolate chips in a pan on a low flame until chips are melted then add melted chocolate to mixing bowl.   Melt the margarine and mix it into the crumbled graham crackers. Grease an 8 inch spring form and mold your cracker mix around the inside sides of the spring form and also the bottom to form the crust.   2 lbs non-dairy unsweetened chocolate chips 1 tsp vanilla extract D e s se r t s MEASURE 1 12-oz package silken-firm tofu Melt chips in a skillet at very low flame until melted. An alternative method is to microwave at full power for 40 - 45 seconds. Combine silken-firm tofu with melted chips in a food processor or blender and blend until smooth. Ice cake when cooled with this frosting, which should be kept cool as well. Recipe creates generous portion with plenty extra to fill cake between cake layers.   D e s se r t s 6 ozs non-dairy unsweetened chocolate chips   INGREDIENT        (         -  -   ! "  550 551 MEASURE INGREDIENT 1 cup soy margarine (room temperature) 2 tsps vanilla extract 2 tsps rum liquor 3/4 cup raw sugar (or xylitol) 2 Eggless Eggs 1 tsp nutmeg 3 cups unbleached white flour Shape the dough into long, narrow rolls and cut into logs on the bias. Bake logs in a 350°F oven, on a greased cookie sheet, for 12 to 15 minutes. Decorate or serve plain.  Cream the margarine, vanilla and rum. Gradually add in the sugar and cream well. Next beat in the eggless eggs. Sift the flour with the nutmeg and stir this into the wet mixture slowly while beating vigorously.       -           #  D e s se r t s MEASURE INGREDIENT   1 & 1/2 12-oz packages silken tofu 3/4 cup raw sugar (or xylitol, or sucanat) 1 cup soy milk Combine all ingredients in food processor and blend smooth. Pour into pre-baked pie shell and bake in a 350°F oven for 45 minutes. Cool and serve pie chilled.   1/3 cup Egg Substitute 1 tsp coconut extract 1 tsp vanilla extract D e s se r t s 1 cup unsweetened coconut flakes   /                552 553 fist-sized ball Basic Pie Crust dough 1/4 cup raw sugar  Roll out the pie dough to a thickness of about 1/8 inch. Use a cookie cutter to cut out desired shapes. Grease a cookie sheet and place cutouts on sheets. Sprinkle the sugar over the cookies and bake in a preheated oven at 400°F for about 15 minutes.    MEASURE INGREDIENT   ,     %  0      D e s se r t s MEASURE INGREDIENT 1/2 cup sunflower seeds 1/2 cup almonds 2 cups pitted dates 1 cup raisins 1/4 cup water     ,          0        $  % 554 1/2 cup figs - chopped 1 cup roasted sesame seeds Combine the sunflower seeds and almonds into a food processor with chopping blade attachment. Pulse until seeds and nuts are coarsely ground. Remove this to a bowl. Place the dates, figs and raisins in the emptied food processor and add the water. Process until mass is thick and pasty. Add this to the ground nuts   (or unsweetened coconut flakes) D e s se r t s 555 and seeds and mash together well with clean hands. Form balls or small barrels from this mixture and roll these in the roasted sesame seeds (or coconut flakes). They are ready to serve and will keep well in the refrigerator. 1 & 1/2 12-oz packages silken tofu   MEASURE 2/3 cup maple syrup (or brown rice syrup) 1/4 cup soy oil 2 tsps vanilla extract 1 tsp instant coffee 1/2 cup pecans - chopped 1/2 cup unsweetened coconut flakes   INGREDIENT             1        -         &   '  D e s se r t s Combine tofu, maple syrup, oil, vanilla and coffee in a food processor and blend until smooth. Pour this mixture into a bowl. Fold in the chopped pecans and the coconut flakes. Allow this blend to cool down and then refrigerate. Use this chilled mix to ice and fill your favorite chocolate cake. 556   1/2 cup dark brown sugar  1/4 cup molasses 1/4 cup water 1/3 cup soy margarine (room temperature) 1/2 tsp cinnamon 1 tsp ginger powder 2 pinches powdered cloves  MEASURE INGREDIENT D e s se r t s               1     &     557 MEASURE INGREDIENT 1 tsp baking soda 1/2 tsp salt 3 & 1/2 cups unbleached white flour Beat the sugar, molasses and water with the margarine in one bowl and sift the spices, baking soda, salt and flour in another bowl. Mix the wet ingredients into dry ingredients in three stages forming a dough ball. Allow dough to rest, refrigerated for at least 15 minutes, then roll out the dough to about 1/8” in thickness. Use a cookie cutter to make shapes then bake 12 minutes at 350°F on a greased cookie sheet. ,             MEASURE 8 ozs graham crackers 1/4 cup soy margarine - melted 1 Tbsp raw sugar (or xylitol) 1/4 cup unsweetened coconut flakes (optional)  INGREDIENT &       D e s se r t s Crush graham crackers in a food processor. Add melted margarine and sugar and process until mixture is well combined. Press mixture into a greased pie pan. Add favorite your pie filling, custard or other, and bake. 558   MEASURE INGREDIENT In a sauce pan, heat key lime juice to a boil. Stir in the agar agar flakes. Reduce the heat to a simmer and continue to stir in the agar agar until it is completely dissolved. Set this aside.  2 12-oz packages silken tofu 3/4 cup raw sugar (or xylitol) 1 Graham Cracker Pie Crust shell  3/4 cup key lime juice 1 Tbsp agar agar flakes D e s se r t s    0  2 &     34          -   (# 559 Using a food processor, blend the tofu and sugar until it is smooth and creamy. Next add the key lime-agar agar blend to the contents of the processor and pulse this in. Pour this final mixture into a graham cracker crust shell and bake at 350°F for 20 minutes. Chill before serving. MEASURE  1/2 cup apple juice 1 orange - juiced 1 orange rind - grated 1 & 1/2 cups raisins 2 cups nutmeats (walnuts) - chopped 1/2 tsp cinnamon  INGREDIENT 4 Granny Smith apples - cored & diced                         -             D e s se r t s MEASURE INGREDIENT 1/4 tsp cloves 1/2 tsp ginger powder 2 Tbsps miso paste 1 Basic Pie Crust, or Basic Pie Crust II 560   Peel, core and dice the apples, then place them in a pot with the apple juice, orange juice, orange rind and the raisins. Heat this to a boil, then simmer for 30 minutes. Add the chopped nutmeats, cinnamon, cloves, ginger and miso and remove the pot from the stove. Pre-bake the crust and then fill with the cooled contents from the pot. Cover pie filling with a lattice of pie crust strips. Bake pie for 45 minutes . at 350°F   D e s se r t s   561 MEASURE INGREDIENT 1 & 1/2 cups raw sugar (or xylitol) 2 cups powdered sugar 1 tsp cocoa With margarine at room temperature, mix with sugar and cocoa until well incorporated. Add hot coffee and blend until smooth and creamy. Stir in the vanilla and allow to cool. Spread on cakes with a butter knife or small rubber spatula. When cake is completely iced you may sprinkle chopped nuts or vegan candy sprinkles for an additional touch. Keep iced cake covered or chilled, for best results.   3 Tbsps brewed coffee (strong & hot) 1/2 tsp vanilla extract   6 Tbsps soy margarine       -  -                  D e s se r t s       )  562 MEASURE INGREDIENT 1 cup soy margarine 1 tsp vanilla extract 2 Tbsps Egg Substitute  1 & 1/2 cups unbleached white flour 1 tsp baking powder 1 tsp cinnamon 1/2 tsp salt 1 cup raisins 3 cups rolled oats  (or 2 Eggless Eggs) 1/4 cup water D e s se r t s 1/2 cup xylitol (or brown rice syrup)   1 cup dark brown sugar   563 Preheat oven to 350°F Have margarine warmed to room temperature . and combine with the brown sugar, xylitol and vanilla. Whisk the egg substitute with the 1/4 cup of water and then beat this into the margarine mixture. Combine the flour, baking powder, salt, cinnamon, raisins and oats together in another bowl. Make a well in the center of this dry mix and pour in the contents of the bowl with the margarine. Mix this well with a rubber spatula to form a stiff batter.     Grease a cookie sheet or baking pan and drop spoon sized dollops onto the sheet. Bake 10 to 12 minutes until lightly browned. Cool a few minutes and serve. Makes 40 - 50 cookies.   D e s se r t s 3/4 cup soy milk 2 ozs non-dairy unsweetened chocolate chips 2 Tbsps soy margarine Grease sides of a two quart sauce pan. Combine sugar, milk, chocolate and maple or malt syrup. Stir over medium heat until sugar dissolves and mixture comes to a boil. Continue heating past boiling point to about 230°F Remove pan from heat. Add margarine and cool mixture to room . temperature.  1 tsp vanilla extract  1 tsp maple syrup (or malt syrup) D e s se r t s 2 cups raw sugar (or xylitol, or sucanat)   MEASURE INGREDIENT   -     5   (    6 1     3 )      564 565 Add vanilla to the cooled mixture and beat vigorously with a hand whisk or electric mixer until fudge thickens and loses its gloss. Grease a shallow baking pan and spread fudge evenly over bottom. Score surface for cutting into pieces while fudge is still warm. Cut into pieces after fudge is thoroughly cooled. As an addition to the basic recipe, a 1/2 cup of chopped nuts may be added to the bottom of the baking pan and the fudge spread over top. MEASURE 1 & 1/2 cups raw sugar (or xylitol, or sucanat) 1 cup crunchy - natural peanut butter  1 cup unbleached white flour 1 tsp baking powder 1/2 cup non-dairy unsweetened chocolate chips 1 Tbsp Egg Substitute  INGREDIENT       3         D e s se r t s MEASURE INGREDIENT 1/2 cup soy margarine Combine and sift dry ingredients and set aside. Using a food processor cream sugar, peanut butter and soy margarine until smooth and fluffy. Add dry ingredients in two shifts, incorporating fully between each shift. Remove from food processor to a mixing bowl, and then fold in the chips. Pour batter into a greased 9” x 9” baking pan. Bake for 25-35 minutes. Test for doneness with a fork or toothpick. Cut and serve chilled. 566      MEASURE 2 cups pumpkin - cooked 1 cup soy milk 1 tsp vanilla extract             6       3 INGREDIENT D e s se r t s  567 MEASURE INGREDIENT 1/2 cup dark brown sugar 1/4 cup raw sugar (or xylitol, or sucanat) 4 Eggless Eggs 1/2 tsp salt 1/2 tsp allspice 1 pinch cloves - powdered Basic Pie Crust, or Basic Pie Crust II, or Graham Cracker Pie Crust Start by obtaining a medium sized pumpkin. Cut pumpkin in half and scoop out the seeds and stringy seed net. Next, slice the pumpkin into manageable pieces and begin removing the soft inner flesh from the tough outer skin. The best way to do this is by scoring the surface of the inner flesh into a 1-2 inch matrix, then slicing off the ‘cubes’ from the outer skin. Place the pumpkin cubes into a steamer and steam until soft (about 15 minutes). Next place steamed pumpkin in a food processor and blend with all other ingredients.     1 pie shell - prebaked - using either   1/2 tsp ginger powder 1 tsp cinnamon D e s se r t s Pour mixture into the prebaked pie shell and bake pie at 400°F for 45 minutes. Serve cooled, plain or with vegan whipped cream 568 MEASURE INGREDIENT 1 cup brown sugar 1 tsp vanilla extract 1 cup soy margarine (room temperature)  2 cups unbleached white flour 1 tsp baking soda 1/2 tsp baking powder 2 cups rice crispies 2 cups rolled oats 1 tsp salt  1 cup raw sugar (or xylitol) D e s se r t s 2 Eggless Eggs           &   $    3    569 MEASURE INGREDIENT 1 cup chopped nuts Beat the eggless eggs with the sugars, vanilla and margarine in one bowl. In another bowl mix the flour, baking powder, baking soda, rice crispies, oatmeal and salt.     7   !  "          Serve with Whipped Cream or vegan-style ice cream.   Fold the wet mixture into the dry mixture and add the nuts. Grease a cookie sheet and drop batter onto sheet with a table spoon. Bake cookies in a 350°F oven for 30 minutes or until golden brown. D e s se r t s MEASURE INGREDIENT 570 1/4 cup soy margarine 4 cups berries (or peeled and sliced fresh fruit) 1 cup raw sugar (or xylitol) 1 & 1/2 cups soy milk   Make a well in the center of the flour mixture and pour in the soy milk. Mix gently by folding, into a batter and then pour this batter into the casserole dish with the melted margarine. Bake about 45 minutes testing for doneness with a toothpick, fork or cake tester.   Mix berries (or sliced fresh fruit) with the half the sugar or xylitol in a bowl and set aside. In another bowl, mix the flour, baking powder and the rest of the sugar together. D e s se r t s Preheat oven to 375°F Place margarine in a 2-quart capacity casserole . dish and melt the margarine in the oven. Remove the baking dish when the margarine is melted.   4 tsps baking powder 1 & 1/2 cups unbleached white flour 571 MEASURE INGREDIENT 1 cup raw sugar (or fructose, or xylitol) 1 cup soy milk 1/4 cup soy margarine - melted 4 cups unbleached white flour 1/2 tsp salt Beat the sugar with the egg substitute, soy milk and margarine. Sift or mix flour, baking powder, salt and spices in another bowl. Next, fold the wet ingredients into the dry ingredients, carefully, with a few slow strokes. This is to prevent excess gluten development resulting in a tough doughnut.  2 pinches cinnamon 1 pinch nutmeg  2 Tbsps baking powder   3 Tbsps Egg Substitute   8    3      D e s se r t s Turn the resulting dough mass onto a floured board and gently roll out the dough to 1/4 inch thickness. Next cut the doughnut shape with 2 round cookie cutters of unequal diameter or use a doughnut cutting tool. Place cut doughnut rings and doughnut balls on a lightly floured cookie sheet and let rest 15 minutes. Heat a large cast iron skillet and add 1 cup of soy oil. If you are using a deep fryer have oil at 350°F Begin frying doughnuts and doughnut balls, . on one side for 2-3 minutes, turn and fry the other side another 2 minutes. Remove from fryer or skillet and allow to drain well. Decorate with cake icing or use as an interesting dessert base. 572       D e s se r t s 573 2 (or more) pears - ripe 1/4 cup water 1/4 cup fruit brandy (or cognac) Peel the pears, core them and slice the pears in half lengthwise. Mix the water, brandy or cognac and sugars and pour this into a large, deep skillet. Place the pear halves in the skillet and bring this to a boil. Cover skillet, reduce heat and simmer for 10 minutes. Pears should be soft and liquid should be thickened like syrup. Serve halves individually in small bowls with a few tablespoons of the syrup.   1/4 cup raw sugar (or evaporated cane juice, or xylitol, or fructose)   MEASURE INGREDIENT   +        (/           D e s se r t s MEASURE INGREDIENT 4 tsps baking powder 4 Tbsps raw sugar (or brown rice syrup) 1/2 cup soy margarine  3/4 cup soy milk 4 cups strawberries - chopped (sweetened) 1/2 cup raw sugar (or brown rice syrup) 2-3 cups Whipped Cream  1/2 tsp salt D e s se r t s 2 cups unbleached pastry flour      /        574 575 Mix dry ingredients and cut in margarine as shown in pie crust recipes. Stir in soy milk and form dough ball with very little kneading. Lightly flour a board and gently roll dough out to a one inch thickness. Grease a baking pan or dish of the appropriate size and place dough inside, patting down lightly to distribute dough evenly.                8  ’    MEASURE INGREDIENT  !  3/4 cup soy margarine 2 Tbsps Egg Substitute   Slice the cake into squares and leave cake in pan. Mix strawberries with raw sugar, then spoon over the cake and serve with whipped cream.   Bake in a 450°F oven for 15 to 20 minutes. Test for doneness with a toothpick. If toothpick comes out clean its probably done. D e s se r t s MEASURE INGREDIENT 1 & 3/4 cups raw sugar 1 tsp vanilla extract 2 cups unbleached white flour 2 Tbsp vital wheat gluten 576 1/2-1 tsp baking powder 1/2 tsp salt   1 cup water   D e s se r t s 1 tsp baking soda Have the margarine at room temperature (soft) and cream it with egg substitute, raw suger and vanilla until smooth. Thoroughly combine flour, with vital wheat gluten, cocoa, baking soda, baking powder and salt, then sift this into creamed margarine mixture. Use an electric mixer and slowly pour in the water while mixing. Beat well until batter is smooth and glossy. Pour batter into two 9” greased cake pans and bake at 350°F for 30 to 35 minutes. Test for doneness with fork, toothpick or cake wire. Stack two cakes with a layer of your favorite icing in between, and frost entire cake with remainder of icing.   3/4 cup cocoa 577 MEASURE INGREDIENT 2 Tbsps soy milk 1/2 cup raw sugar (or xylitol) Heat the agar agar flakes and water to a boil, while stirring. Remove from heat then combine agar agar solution with all other ingredients in a food processor and blend for 2-3 minutes. Put blended mixture back in refrigerator to chill. Before serving, beat with an electric mixer, then spoon on dessert as a topping.   1 12-oz package silken-firm tofu 2 tsps soy oil   1 tsp agar agar flakes (dissolved in 3 Tbsps water)   2           $ 3 *  D e s se r t s MEASURE 1/2 tsp vanilla extract   1/2 tsp almond extract 1 cup raw sugar (or xylitol) 1/2 cup soy margarine 2 cups unbleached pastry flour 3 tsps baking powder 1 cup water 1 lemon rind - grated 5 Tbsps Egg Substitute D e s se r t s 2/3 cup soy milk   INGREDIENT    (      2       *  578 579 Mix soy milk with vanilla and almond extracts, then set aside. Have margarine at room temperature (soft) and cream with the sugar (or xylitol). Sift flour with baking powder, then combine sweetened margarine, alternating with the flavored soy milk mixture. Beat batter vigorously until smooth.       Use an electric mixer and beat the egg substitute and grated lemon rind, with the water, until it stiffens into peaks. Carefully fold stiffened egg substitute into batter. Pour batter into a 9” x 13” pan and bake at 375°F for 30 minutes. D e s se r t s       D e s se r t s 580 581 Baby Food Introduction You might be wondering, why a chapter on baby food? Well, if you a have a small child, this section will be of special interest to you. Balanced nutrition is essential and fortified soy milk is highly recommended to supplement protein and vitamin requirements. Although babies and small children don’t usually care for certain flavors or spicy food, they don’t like their food bland either. Just like adults, they want their flavors balanced and their food cooked right. The following is a complete diet for small babies. Included in this chapter are a few basic vegan recipes that can can get you jump started towards raising your child vegan. A better title for this chapter might be “A child’s First Foods” because the simplest foods should be the first food a child eats after breast feeding. At the end of the       chapter is a list of recipes found throughout the book, that are suitable as baby foods. 582 Combining Baby Proper food combining for best digestion is Foods an art seldom practiced by adults, and babies   Baby Food are usually subjected to the same treatment. Mixing fruit with vegetables (especially raw) can result in vomiting and flu sometimes. Cooking foods generally render them easier to digest. A meal consisting of complex carbohydrates, fat, starch and protein is not difficult to digest when cooked together. The same meal is almost impossible to digest and assimilate if eaten raw. A good rule of thumb is to eat raw fruits, vegetables or nuts separately, allowing plenty of time between meals for digestion.     583 MEASURE INGREDIENT 1 cup fruit - soft (Avoid excessive citrus or too much sweet fruit, such as soaked raisins.) Blend fruit well in food processor if feeding a small baby.                                            Baby Food MEASURE INGREDIENT   1 cup mixed: Brown Rice, millet, rolled oats, couscous - cooked 1 Tbsp maple syrup Blend grain with maple syrup, flax oil, salt and soy milk in a blender or food processor. Serve luke warm. An alternative recipe would be to omit the maple syrup. This would allow the grain mash to be blended with steamed vegetables for another balanced baby dinner.   1 tsp flax seed oil 1 pinch sea salt (finely ground) 1/4 cup soy milk Baby Food farina, quinoa, barley or                     !       584 585 "                #               MEASURE INGREDIENT  2 Tbsps agar agar flakes 1 Tbsp xylitol 1 cup pure fruit juice Stir the xylitol into the agar agar water while the liquid is stir warm. Next add the fruit juice and and place mixture in a refrigerator to chill and set up. After 20 minutes, or when ‘jello’ begins to stiffen, add the chopped  Heat the water in a small sauce pan and stir in agar agar flakes. Bring this to a boil and then reduce heat. Simmer 3 minutes and then remove from heat.  1/4 cup fruit - chopped   3/4 cup water   Baby Food fruit. Pour into a mold or leave it in the same bowl and chill 2-4 hours before serving. 586     "                 MEASURE INGREDIENT 1 cup seeds or nuts - raw Use only raw sunflower or sesame seeds, almonds, cashews. Soak seeds in three cups water 6-8 hours. Pour off this water and rinse seeds. Add 2 cups pure water and 1 Tablespoon barley malt syrup. Blend in blender. Strain off soy milk through a fine sieve and serve.   2 cups pure water 1 Tbsp barley malt syrup (or xylitol) Baby Food 587 Blend all ingredients in a blender or food processor. Pour contents into a saucepan and heat slowly on medium. Stir frequently until mixture starts to thicken and almost boils. Remove from heat and chill for several hours before serving.   1 12-oz package silken tofu 1/2 tsp vanilla extract   1 cup soy milk MEASURE INGREDIENT 2 Tbsps malt syrup (or xylitol) 2 Tbsps cornstarch   $          %          &             Baby Food bitter greens or too much raw spinach) fresh rinsed sprouts are ok In a food processor (works better than a blender for this recipe) blend all ingredients well and serve. Don’t ever attempt to feed baby too much, a few small bites is all that is necessary. If baby wants more ok but don’t overfeed.   1 tsp virgin olive oil 1 tsp dulse seaweed - powdered 1 cucumber - seeded Baby Food 2 cups greens - raw (don’t use   MEASURE INGREDIENT          #  !              !     588 589 MEASURE 8-10 ozs fortified soy milk 1 tsp flax seed oil 1 tsp liquid baby vitamins (!!!ONCE A DAY ONLY!!!)     INGREDIENT   Baby Food        !   '           (     broccoli, cauliflower, peas, asparagus, etc.) in any combination 1/2-1 tsp flax seed oil Steam by putting veggies in a small sauce pan with a small amount of water. Cover sauce pan and bring to a boil and simmer until soft. If using a combination of vegetables, steam the harder root veggies for a few minutes before adding the softer veggies.  1/4 cup Vegetable Stock  (as needed) sea salt to taste (finely ground) Baby Food 2 cups mixed: vegetables - raw (carrots, yams, potatoes,   MEASURE INGREDIENT   $          !                   590 591 Place steamed vegetables in a food processor. Add a pinch of salt and half a teaspoon of flax seed oil. Pulse processor to reduce bulk then puree mixture while dribbling 2-4 tablespoons of vegetable stock. Finished blend should not be too thick or too thin, adjust by adding stock to blend slowly. Cold Broccoli Salad Elbow Macaroni Salad Hummus Garden Pasta Salad Mediterranean Potato Salad Pasta Salad with Fresh Basil Raw Food Paté String Bean Salad American White Bean Soup Autumn Moon Soup     child that are listed in other chapters of thisbook. Here are some possibilities that you can choose from for quick meals or for designing weekly menus. Some of the listed recipes should be pureed (mashed) for small babies.   Suggested Baby There are a number of delicious and suitable Foods recipes that you can feed your baby or small Baby Food Country Lentil Soup Cream of Broccoli Soup Cream of Tomato Soup Escarole & Bean Soup Miso Soup Moonlight Sonata Soup Mock Chicken Noodle Soup MultiBean Soup New World Lima Bean Soup Pasta Fagioli Soup Split Pea Soup Vegetable Barley Soup Vegetable Noodle Soup Zucchini Rice Soup Brown Gravy Cheese Sauce White Sauce Marinara Sauce Baked Cauliflower Baked potato, Squash or Yams Baking Powder Dumplings Barley Brown Rice 592     Baby Food   593 Sautéed Spinach Sugar Glazed Beets or Carrots Vegetable Medley Polenta Pot Pie Shepherd's Pie Tofu 'Tuna' Casserole Vegan Meatloaf Mashed Potatoes American Stew Gypsy's Fortune Leonardo's Vision Southern Comfort Baking Powder Biscuits Corn Bread French Bread Oatmeal Pancakes Whole Wheat Bread White Bread Baked Custard Crust Cookies       Baby Food       Baby Food 594 595 Meal Planner & Themes compatible meal combinations and accompaniments for multi-course dinners based on themes such as holidays or world regions. There are also some daily menu examples for the individual, designed with nutritional balance in mind. All the suggested recipes can be found in this book. If you are using the CD ROM version all titles are red highlighted for hyperlinking to the recipe found in this book. In keeping with the style and format of this book all the lists compiled here represent compatible suggestions. There are numerous possible combinations for the themes found in this chapter, from other recipes found in this book. Perhaps you would like to use some of the recipes found in this book together with some of your own       Introduction This is a fun chapter as it provides lists of favorite recipes to create a theme. In any case, the suggested ideas conveyed here should help you to structure your next banquet --- or maybe just today’s menu. 596      Themes M e a l P l a n ne r & T he m e s Christmas Fruit & Nut Salad German Potato Salad Cold Broccoli Salad French Onion Soup Cream of Mushroom Soup Mock Chicken Noodle Soup Vegetable Barley Soup Au Gratin Vegetables Sugar Glazed Beets or Carrots Baked Cauliflower Candied Yams baked squash Mashed Potatoes  597 Thanksgiving     Green Salad with Creamy Ranch Dressing Mushroom Barley Soup Cream of Broccoli Soup Cream of Tomato Soup Holiday Pumpkin Soup Candied Yams Vegetable Medley Baked Cauliflower Pilaf Mashed Potatoes Brown Gravy   Brown Gravy New World Stuffed Peppers Vegan Meatloaf Baking Powder Biscuits Whole Wheat Bread Nordic Rye Bread Ranger Cookies Christmas Logs Bavarian Cream Pie Chocolate Drop Cookies Chocolate Peanut Butter Cheesecake M e a l P l a nn e r & Th e m e s Mexican Corn & Bean Salad String Bean Salad Salsa Guacamole Corn Bread Corn Chowder Jalapeno Poppers Nachos Mexican Quesadilla Tofu Tamales Grilled Mexican Fajitas Chimichanga Mexican Pinto Bean Soup ‘Beef’ & Bean Burrito ‘Beef’ Enchiladas  M e a l P l a n ne r & T he m e s Cinco De Mayo      Baked Tofu Turkey Bread & Cornbread Stuffing Cranberry Sauce Pumpkin Pie Berry Pie Apple Pie Miso Mincemeat Pie 598 599 South Pacific Feast Fresh Fruit with Fresh Fruit Salad Dressing Fresh Fruit Salad with Sunrise Seed Sauce Thai Sweet Potato Soup Brown Rice Teriyaki Tempeh Polynesian Tofu & Vegetables Polynesian Seitan Medallions Singapore Sunset Gado Gado Banana Flambe   Middle Eastern Party   Leek Salad Mediterranean CousCous Salad Babaganouj Hummus Tabouli String Bean Salad Falafel Grilled Portabella Orzo Salad   M e a l P l a nn e r & Th e m e s Ispanakli Borek Mediterranean Pasta Toss Imam's Delight Egyptian Date Nut Candy 600 Oriental Banquet  Japanese Sesame Kale/Miso Oriental Lo Mein Salad Chinese Cabbage Spring Roll M e a l P l a n ne r & T he m e s Curried Root Soup Three Bean Salad Indian Samosas Corn or Vegetable Fritters Chutney Curried Lentil Soup Indian Vegetable Curry Curried Enlightenment Vegetable Kebabs with Creamed Curry Sauce Tantric Dumplings Stewed Pears      Himalayan Rim Dinner 601 Daikon Radish Soup Miso Soup Garlic Sesame Tofu Oriental Stir Fry Teriyaki Tempeh Strips Cold Broccoli Salad Mediterranean Potato Salad Pasta Salad with Fresh Basil Minestrone Soup Pasta Fagioli Soup Portabella Orzo Soup Penne Pasta with Pesto Sauce Italian Sausage & Italian Meatballs with Marinara Sauce Tuscan Toss Pasta Primavera Gluten Diablo Eggplant Parmigiani Lasagna Stromboli French Bread Dessert       Roman Feast M e a l P l a nn e r & Th e m e s Nordic Smorgasbord German Potato Salad Lefsa Nordic Rye Bread Chicken Fried Tofu Sandwich Swedish Meatballs with Swedish Meatball Gravy Baked Tofu Turkey Neptune's Gift Morning Coffee Cake Apple Sauce Doughnuts with Birch Sugar Syrup 602   M e a l P l a n ne r & T he m e s   American Sunday Picnic   Eggless Egg Salad Garden Pasta Salad Mock Chicken Salad Elbow Macaroni Salad Three Bean Salad Raw Food Paté with crudite Gazpacho Soup Avocado & Hummus Sandwich 603 Bacon Lettuce & Tomato Sandwich Chicken Fried Gluten Sandwich White Bread Strawberry Shortcake  Roasted Red Peppers German Potato Salad Spinach Quesadilla Portabella Mushroom Burger Veggie Burger Grilled Perfect Gluten Flank Steak with Basic Barbecue Sauce Grilled New York Gluten Strip Vegetable Kebabs Grilled Corn on the Cob Fruit Cocktail with Fresh Fruit Salad Dressing      All American Barbecue M e a l P l a nn e r & Th e m e s Meal Planner 604 TIME OF DAY SUGGESTED RECIPES BREAKFAST Matzoh Cracker Pancakes, Hash Browns, fresh fruit, maple syrup or Birch Sugar Syrup   DINNER String Bean Salad, Vegan Meatloaf and Brown Gravy, Mashed Potatoes, Bavarian Cream Pie       LUNCH Cold Broccoli Salad with Creamy Cucumber Dressing, Avocado & Soy Cheese Sandwich, French Fried Potatoes, Banana Cake M e a l P l a n ne r & T he m e s BREAKFAST Mock Scrambled Eggs, whole wheat toast, Home Fries, fruit juice   TIME OF DAY SUGGESTED RECIPES     605     TIME OF DAY SUGGESTED RECIPES LUNCH Harvest Burger, American White Bean Soup, Escarole, Whole Wheat Rolls DINNER green salad with Euro-Asian Vinaigrette, Pilaf, The Olympian, Triple Chocolate Cake    TIME OF DAY SUGGESTED RECIPES BREAKFAST fresh fruit with Sunrise Seed Sauce, Waffles with maple syrup  DINNER green salad with Oriental Sesame Dressing, grilled New York Gluten Strip with A-1 sauce, baked potato with Sour Cream, Vegetable Medley, Key Lime Pie  LUNCH Vegetable Barley Soup, Bacon Lettuce & Tomato Sandwich, Peanut Butter Chip Brownies     M e a l P l a nn e r & Th e m e s    TIME OF DAY SUGGESTED RECIPES 606 BREAKFAST Morning Coffee Cake, fortified soy protein shake    TIME OF DAY SUGGESTED RECIPES DINNER Hummus and Babaganouj with crudite, Ispanakli Borek, Egyptian Date Nut Candy  LUNCH Elbow Macaroni Salad, Mediterranean Potato Salad, New World Lima Bean Soup, Tofu Burger  BREAKFAST Blueberry Pancakes with maple syrup, Home Fries, Tempeh Bacon Strips M e a l P l a n ne r & T he m e s DINNER green salad with French Dressing, Lasagna with Italian Meatballs and Marinara Sauce, Chocolate Mousse     LUNCH Country Lentil Soup, Whole Wheat Bread, Spinach Quesadilla 607    TIME OF DAY SUGGESTED RECIPES BREAKFAST fresh fruit, Corn Muffins, French Toast with Birch Sugar Syrup, Breakfast 'Sausage'    BREAKFAST Potato Pancakes, apple sauce, Sour Cream, vegan-style canadian bacon, fresh squeezed orange and grapefruit juice LUNCH green salad with Bulgar Wheat and Tahini Vinaigrette, Sonoran Black Bean Soup, Whoopie Wrap   TIME OF DAY SUGGESTED RECIPES   DINNER green salad with Creamy Ranch Dressing, Old World Leek Soup, Tofu 'Tuna' Casserole, Stuffed Baked Tomatoes, Apple Pie   LUNCH Pizza, Artichokes Italian Style, Chocolate Drop Cookies M e a l P l a nn e r & Th e m e s    TIME OF DAY SUGGESTED RECIPES 608       DINNER Coleslaw, Hot Cross Buns, Chicken Fried Gluten Cutlets with Mashed Potatoes and Brown Gravy, Baked Beans, Sautéed Spinach, Chocolate Peanut Butter Cheesecake M e a l P l a n ne r & T he m e s 609 Glossary you should take the time to read this section in its entirety. The following has been included to assist the reader in developing their knowledge-base in Vegan cuisine. It is alphabetically ordered and is also the destination of many of the hyperlinked references throughout the electronic version of this publication. This glossary is an extremely important section to the Vegan Cookbook. Not only does it serve to assist the reader in understanding materials and terms used throughout this book, it can direct the reader to a number of product distributors in the Resource Directory. If you’re using the CD-ROM version, simply click on the shopping cart icon associated with a subject in the glossary. A list of related busi-       Introduction If you’re new to cooking and vegan cuisine, ness addresses, telephone numbers and Internet web site addresses are included to assist the reader with the acquisition of recommended food products. 610   allspice The whole or ground, dried berry of the  pimento tree native to Jamaica. So named because its flavor resembles the combined flavors of many spices. Use in cakes and pies, desserts, Middle Eastern and Island cuisine such as stews, soups and sauces. Allspice is a global spice and is included in fusion cuisine throughout the world today.   and reconstituted, is a vegan substitute for animal-based gelatin. agar agar A translucent sea vegetable; when dried  almond The nut of the sweet almond tree. The almond is used in a full range of cooking applications from sautés to dessert and candy. Almond milk is very nutritious. Almonds originally grew in western Asia Glossary 611 but today they grow in the coastal regions of the Mediterranean. Almonds are a member of the rose family of plants. anise The whole or ground seed of the anise  artichoke A thistle like garden vegetable whose  arrowroot A starchy powder from the root of a tropi-   plant native to Egypt and the Mediterranean. Today, anise is cultivated in Germany and other countries and is used for flavoring in licorice, cookies and candy. The star shaped seed is also used in Asia for soups and stir-fry. Often mixed with other spices such as the commercially marketed Five Spice Powder. cal plant. It is usually less processed than cornstarch and is a one to one replacement, i.e. 1 tsp. cornstarch = 1 tsp. arrowroot starchy edible parts are the heart and inner leaves. Usually served baked and stuffed, or steamed with a dipping sauce.   G l o ss a r y asafetida Available from Indian food markets, asa- 612 fetida is a pungent, concentrated flavoring produced from the resin of a species of fennel. Substitute for onions and garlic. and melted cheese or cheese sauce.   avocado A fruit of the tropics distinguished by its  balsamic vinegar A sweet Italian vinegar made from white  bake To cook something in an oven, without basting. Tribiano grapes aged in wooden barrels. Distinctive flavor, used in raw vegetable salads and sauces. Glossary high unsaturated fat content and nutty flavor, like the tomato it combines well with raw fruits or vegetables. High in B vitamins and minerals.   au gratin Baked dishes covered with breadcrumbs 613 banana Fruit grown in the tropics, through inten- barbecuing to roast or grill food on skewers or grate barley Barley was one of the first grains cultivated barley malt syrup A sweet syrup made by malting barley.     while basting with a spice sauce over an open flame. be man. Originating some 11,000 years ago and cultivated in Asia and the Middle East by 5000 BC, barley has been a staple grain of Western Civilization. Used predominantly in soups, stews, brewing, cereals and making malt syrup. Less sweet than honey, a more complex carbohydrate.   sive cultivation has become a worldwide crop. Sweet bananas are usually eaten raw and contain high amounts of potassium and vitamins A, B and C. G l o ss a r y basil Common or sweet basil, native to Europe and America is used to flavor soups, sauces, casseroles, stews and sautés. Used predominantly in Italian cuisine. 614   baste to pour hot, flavored liquid over roasting bay leaves Whole leaves from the Mediterranean or Glossary or broiling foods.  bean sprouts Usually mung beans are used but soy, len-  the coasts of North America used to flavor soups and stews. From the bay tree. til, black or any other bean or seed will work. The dried bean is first soaked for 6 to 12 hours. Beans are then drained well and placed in a transparent container. This container is then exposed to sunlight for up   and Asia that has been aged to create an aromatic flavor. basmati rice Long grain brown or white rice from India 615 beans Beans or legumes are one of the most important farmed products in the vegetable kingdom. Not only are beans excellent sources of protein, but they fix nitrogen from the air and help to fertilize the ground. The soybean is the source for tofu, tempeh and textured soy products. Beans vary in starch and protein content. Some beans such as kidney are high in protein while others such as garbanzo are high in starch. Every region of the world has its indigenous varieties or bean. Mung and red beans from the orient, pinto and kidneys from the Americas. Fresh, undried beans that are eaten raw or cooked include string and wax beans.       to 3 days. Beans are rinsed several times a day to prevent spoilage. When tiny leaves appear and start to turn green, remove sprouts from sunlight, place in cold water and refrigerate. Sprouting converts starches to sugars and sprouts are rich in enzymes. G l o ss a r y black pepper Aromatic and pungent dried berry of the     blanch To dip into boiling water for a short dura- tion. Purposes are to loosen skin of vegetables such as tomatoes for peeling, or to whiten or brighten vegetables or to sterilize for freezing or canning. boil To heat liquids to 212 degrees Fahrenheit. Used in cooking to render starchy vegetables, beans and grains edible. Boiling liq- Glossary peppercorn plant, native to India and Southeast Asia. Milled or ground black pepper is used to enhance flavor in foods. It is combined in small amounts with other herbs and spices to flavor foods around the world. From the middle ages to the present time it remains one of the worlds most sought after spices. Almost always used with salted, other than sweetened foods. Whole peppercorns are used in consumes and for pickling. Black pepper has medicinal value by increasing blood circulation and improving digestion. 616   617 uid also blanches, sterilizes and creates steam for steaming. bok choy Member of the cabbage family grown Bragg’s Liquid Ami- A soy sauce substitute made wheat free nos with soy amino acids. braising Braising is the process of searing foods   broccoli Originating in southern Europe and Italy,   with a small amount of oil and then allowing food to simmer, covered, in its own juices or small amount of liquid. broccoli has become a staple vegetable of North America and can be found in most of the world’s cuisine today. Related to cauliflower. The flowering buds and stalks make up the whole plant. Used in hot and   extensively in the Orient and is used in many preparations, from soups to stir-fries. G l o ss a r y cold dishes. Requires light to medium cooking or steaming. Contains chlorophyll, Vitamins A, B, C and cancer-fighting compounds. 618 brown rice Natural, unpearled whole grain complete brown rice syrup Somewhat like dark honey but less sweet, it has a full flavor and can be used as a substitute for honey, corn syrup, or maple syrup.  with bran, starch and endosperm. Brown rice is a balanced food with substantial amounts of protein, carbohydrates and B vitamins. With origins is Asia and India, rice arrived in Greece and the Mediterranean region by 300 BC. Cultivated in Spain by the Moors in the eighth century, it was introduced to Europe and the Americas by Spanish explorers in the 1500s. [see Brown Rice recipe]     broth The liquid in soup, stock or consommés.  Glossary 619 bulgar wheat Cracked dried wheat berries, boiled and used in salads, pilafs, stews and various Middle Eastern cuisine. ing a delicious starchy meat when baked. cajun spice blend A spice combination used to ‘blacken’ cantilini beans White kidney beans.   foods in Cajun cuisine consisting of chilies, black pepper, cayenne, onion and garlic powders. Use in small quantities as a flavor enhancer, in larger amounts to increase ‘heat’. canapé A blended or creamed food that is served on crackers.     butternut squash Large, tough skinned yellow squash yield- G l o ss a r y canola oil A mono and poly unsaturated fat - cold pressed oil. 620 caraway The seeds and leaves are used to flavor     cardamom The fruit of a plant from India, is usually ground and used as a spice. The plant is quite large reaching a height of 15 feet and belongs to the ginger family. Cardamom has a distinct, aromatic flavor and is used in curries and spice mixes in both salty and sweet foods. Glossary soups, salads and stews. The seeds give rye bread its distinctive flavor.   in Europe and North America. Use in salads, sauces and sautéed pasta tosses. capers A pickled bud of the caper bush that grows 621 carob The ground bean of the St. John’s Bread carrot Common root vegetable eaten raw or  casserole A baked tray of food bound together with cauliflower White flowering bud garden vegetable  cooked, can be found in almost every culture and in every type of cuisine. Belonging to the parsley family, carrots are and important source of carotene, B vitamins vitamin A and C. Carrots are very health giving and are frequently used as a base for vegetable juice.   cheese or sauce that serves several people. belonging to the mustard family and closely related to broccoli. Found world   tree. Used in baking as a flour, as well as a chocolate substitute. Tamarind is the pulpy sweet flesh of the bean. Native to Southern Asia, the tree is so named because it was supposed to have nourished John the Baptist while he was in the wilderness. G l o ss a r y wide it is usually cooked but can be eaten raw. Large amounts of Vitamin C, sulfur, vitamin A and phosphorus. 622 cayenne Hot red pepper used to spice foods. Very   celery Belonging to the parsley and the turnip  chickpeas Also known as garbanzo beans, this  chapati A flat, unleavened bread from India. starchy bean, an important crop in the Middle East and Northern Africa, it is used in such preparations as falafel and hummus. Glossary families, celery is used to flavor soups, stocks, and stews. The stalk and leaves are used for cooking, the seeds for spice.   hot, high frequency spice. Contains capsium, a medicinal compound. [See Hot Pepper Chart] 623 chili A slang word describing a soup made with beans, vegetables and meat. [see Vegan Meats chapter]   chlorophyll A complex carbohydrate created by plants   chili powder A blend of cumin and mild to medium chili peppers. [See Hot Pepper Chart] from sunlight in a process called photosynthesis. This process includes water and carbon dioxide and produces oxygen as a byproduct. This is the green in green vegetables. High levels of chlorophyll in your diet are essential for good health.   ferent flavors, grown in Mexico. “chili” in Spanish means ‘red pepper’. [See Hot Pepper Chart] chili peppers Various kinds of hot peppers each with dif- G l o ss a r y chocolate A dark, bitter resin from the seeds of the   cilantro Green leaves of the coriander plant. Adds cinnamon Aromatic spice used worldwide in candies,   cookies, cakes, pies, soups, sauces, etc...Grown in the tropics, from the bark of the cinnamon laurel tree. clove The flower buds of the clove tree, and evergreen native to the Moluccas Islands. Used in curries and spice combinations in Glossary a fresh aromatic flavor to Asian and Mexican cuisine. Sometimes called Chinese parsley.   tropical cacao tree, which is processed into hard cakes with more of the cocoa butter than cocoa. Chocolate is a natural stimulant and is high in energy producing complex carbohydrates. Chocolate is usually considered a dessert ingredient but can be used in some salty dishes as well adding distinctive flavor. 624 625 vegan cuisine. Strong aromatic and pungent flavor. The oil of clove is used as a medicine. cocoa Made from the cacao bean in the same  consommé In vegan cuisine, a clear vegetable broth.    coconut The fruit of the coconut palm, probably the most important plant in the tropics. The tree, and fruit are used for everything from food to shelter and clothing. Dried shredded coconut is used in desserts throughout the world, coconut milk is used in cooking soups, sauces, sautés, and stews. The oil from the coconut is used in cooking as well as cosmetics. Hearts of palm are the tender young shoots and are used in salads.   process as chocolate, except with less of the cocoa butter. Cocoa is usually ground into a powder and used in beverages and baking. G l o ss a r y coriander An annual herb native to the Mediterra- corn Probably the most valuable crop in the Americas, corn is eaten in a variety of ways. From soups to succotash, from oil to syrup. Cornstarch, popcorn, tamales and cornbread. Other products include glues, soaps, solvents, explosives, ether and ethyl alcohol. First discovered by the Western World in the 15th century, it has been cultivated in the Americas for over 10,000 years. Corn is a grain, and belongs to the Gramineae family of grasses. The nutritional value of corn comes in way of complex carbohydrates and sugars for energy for the most part and to a lesser degree, protein, vitamins and roughage.     nean. Leaves are cilantro. The ground seeds are called coriander and are used as spice in cooking throughout the Middle East and Central Asia. In Europe and America, coriander is used in cookies and candies. 626   Glossary 627 corn oil Oil derived from corn. Used for salad dressings, frying, and other forms cooking and baking.   couscous A granular semolina pasta made from cracker A wheat or grain flatbread that is baked   cornstarch Pure starch derived from corn. Used in G l o ss a r y cooking to thicken sources, soups, stews, pies, sautés and casseroles. steaming, drying and cracking durham wheat. Used extensively in North African and Middle Eastern cuisine’s. Uses include salads, sautés and as pie crust. crisp and served as snacks, or with canapé.   corn syrup Syrup made from the sugars in corn. cream, to Creaming is the process of beating with a whisk or electric mixer, a food mixture which is, at least in part, liquid. A secondary meaning is: to thicken with white sauce. 628 croutons Toasted bread cubes, often seasoned.     crudite Crudite, pronounced cru-di-tay, is a French  cucumber Native to Southern Asia the cucumber is a  word for sliced, finger sized raw vegetables intended for dipping into sauces. staple of the raw vegetable salad of America. Cucumbers are a member of the gourd family. Usually eaten raw, cucumbers are good blood cleansers and alkalinizers. Preserved cucumbers in brine are called pickles Glossary 629 cumin Spice used extensively throughout the world with emphasis on Mexican and Middle Eastern cuisine. curry powder A blend of dry herbs and aromatic spices.   Used in Indian and Asian cooking. Very distinct flavor for soups, sautés, stews and sauces. Flavor and spice heat is adjustable by adding or subtracting spices. Best curries include fenugreek as a main ingredient. custard In vegan cuisine, a custard is a thickened   sweet pudding made with tofu, sweeteners, binders, soy milk and flavorings. Used in pies, cakes and puddings.   curry paste A blend of dried spices and fresh herbs. G l o ss a r y dandelion Tender young leaves from the common weed are edible (providing that they grow in ground untreated with chemicals). 630   deep frying To immerse food into oil at a temperature defrost To thaw out frozen foods Glossary of around 350 degrees.  dijon mustard A prepared mustard condiment made with  deglaze To loosen and wash out the pan juices and flavoring with wine, stock or water, while sautéing. spicy brown mustard seeds, white wine and vinegar as main ingredients.   tree, found in the Southern Mediterranean region including North Africa. Date sugar is a very potent sweetener. dates Very sweet, dried fruit of the date palm 631 dill Both the leaf and the seed are used. The dredge To coat with flour, generally before frying. edamame Frozen immature soy beans that can be  eggplant The large, black skinned fruit produced by the garden bush belonging to the nightshade family. Also called Aubergine, it is native to northern India but spread to the    dumplings usually consisting of flour and potatoes or flavorings, dumplings are light pastries slow cooked on the tops of soups and stews. steamed and eaten.   leaves are used fresh or dried in salads as well as some Turkish and eastern European cooked dishes. The seeds are used in salads, potatoes and vinegar. G l o ss a r y rest of the world thousands of years ago. Used extensively in Italian and Mediterranean cuisine. In Macrobiotic cuisine, eggplants are considered extremely Yin. 632   escarole A leafy green vegetable whose tough   leaves require cooking to tenderize. Escarole has a delicious flavor with lots of vitamins and minerals. fennel A celery like plant that has the flavor of anise. Use sparingly in place of celery in cooking. The Italian fenocchio - or bulbous white stalk - is the edible portion or the plant. Glossary Sharp flavor, eaten raw in salads. Belongs to same family as escarole. High in vitamins A, B, and C and calcium. French endive is grown in low sunlight producing a light green, tight leafed plant used in cooking.   endive A leafy vegetable closely related to chicory. 633 fenugreek A plant native to Europe and Asia whose seeds are used in curry powders and medicinal teas. file powder A Creole spice mix consisting of dried and  flax seed oil Cold pressed oil from the Flax plant. One  fillet A thin slice of food.   powdered sassafras leaves, powdered dried okra, coriander, allspice and sage. Used to thicken stews or gumbos. of the oldest cultivated plants used by man for making linen and paper products. Flax seed oil contains essential omega 3 and 6 fatty acids.   native to Asia and the Middle East, but grown in all sub-tropical climates today. figs A fresh or dried sweet fruit from a tree G l o ss a r y fold, to To gently mix foods without disturbing the   fricassee To braise vegetables and vegetable meats then cook slowly in stock, gravy or sauce.   air bubbles in the concoction. This is done by placing the lighter ingredient atop of the heavier ingredient and lifting the heavier material from the bottom of the bowl over the top of the lighter material until the foods are well mixed. An example is muffin making. 634 fritter A fried cake with corn or vegetables made   from a stiff batter. fructose The sugar in fruit. garlic One of the great, universal flavor enhanc- ing plant foods, garlic is used in various degrees in cuisine throughout the world. The clove of bulb is used chopped, sliced or Glossary 635 crushed. Garlic is also well respected for its medicinal value. ginger A spice from the root of a kind of lily, glaze A glaze is a thickened, flavored or spiced   glucose The sugar from starch produced by plants. gluten Isolated gluten is used to make vegan   sauce that is applied (brushed) over cooking foods (i.e. open grill barbecuing). meats such as steaks, seitan, and is also mixed with other vegetable-based food stuffs, to simulate animal meats, such as ham or turkey. [see Vegan Meats chapter]   native to Southeast Asia, now grown in Jamaica, South America, Japan and elsewhere. Used in Asian and Oriental cuisine’s as well as Island cuisine of the Caribbean and in the South Pacific. Ginger that is candied is popular in the Orient. G l o ss a r y goulash A heavily spiced Hungarian stew flavored with paprika. 636   world’s great grains such as wheat, barley, rice, corn and rye. This family of grasses, and their emergence on the scene about 11,000 years ago marked the beginning of agriculture and civilization.   gramineae The family of grasses that include all the grapefruit Citrus fruit, very juicy, slightly bittersweet.   gravy A sauce made with a rue of flour and oil and usually a flavored stock as a liquid. grits Boiled white corn hominy. Glossary 637 guacamole A Mexican avocado dip. gumbo A Cajun or Creole soup, thickened with file powder.  hoisin paste A Chinese soybean paste flavored with  hazelnut Hard shelled small nut also called a Filbert.   grown in Mexico. Grown in Jamaica it is called Scotch Bonnet. To understand how hot: if a bell pepper is zero heat units, the dried Habenero can be as high as 200,000 heat units. [See Hot Pepper Chart] chilies, garlic and spices. Use in small quantities to flavor sauces and stir frys, distinctive flavor.   habenero Some of the hottest peppers in the world, G l o ss a r y hominy Corn kernels whose husk and germ have been removed. This process is traditionally accomplished by soaking corn in slated lime. Grits are the broken up hominy. 638 hors d’oeuvres Hors d’oeuvres are small, prepared finger   foods that are served with drinks. Unlike the Canapé, which sit on top of a cracker, hors d’oeuvres are stand alone concoctions that can be eaten with a cracker. Glossary action of enzymes of the honeybee’s stomach on flower pollen ingested by the bee. The bee regurgitates the honey. Since beekeeping is essential for the pollination of plants, the symbiotic relationship between humans and bees has improved our control of food production in the environment. Although not a direct product of the bee, some vegans find honey unacceptable as a food product.     honey A thick liquid sweetener produced by the 639 horseradish A bitter, pungent root made into a mustard-like condiment. [See Hot Pepper Chart] jerk sauce A Jamaican spice sauce or glaze made with   kale A leafy green vegetable high in vitamins A kasha Cooked buckwheat groats. kebab A skewer of food usually intend for grilling or broiling.   molasses, as a base. and C as well as chlorophyll, enzymes, calcium and magnesium.   jalapeno A medium hot Mexican pepper. G l o ss a r y ketchup A generic, slang name for a popular spiced 640 tomato condiment. It’s been theorized that the use of ketchup at dinner time, led to the pronunciation as “catsup”. activate its gluten formation.   lavender The flowers are dried and used for season-  legumes Dried beans.  leeks Related to the onion in family and flavor, the leek is prized as a soup vegetable. Glossary ing, adding an aromatic, pungent and perfume like flavor to foods.   knead To massage or ‘work’ a dough in order to 641 lemon Sour citrus fruit used in all forms aspects of cooking. Native to Southeast Asia.   lettuce Native to Middle East, lettuce has been cultivated for several thousand years and today is the most popular raw salad food in the world. Lettuce belongs to the composite family. The greener the leaf, the more nutritious the lettuce.   lentil Belonging to the pea family, the lentil is G l o ss a r y one of the oldest known legumes. Native to Egypt and Asia. Usually used in soups, lentils are high in protein.   lemony taste and odor. Lemon grass is steeped in soups and sauces in Thai and Southeast Asian cuisine. lemon grass Grass native to the tropics noted for its lima beans Native to North America, this bean is the most nutritious member of the pea family. Use dried beans in soups, fresh in stews. 642 Liquid Smoke Bottled hickory smoke flavoring (vegan).     citrus fruit with a skin and shape similar to lemons but green. Origins are from India. lime Limes are closely related to lemons. A sour,   macaroni Another word for pasta, usually associated with small noodles such as elbows. mace The dried, ground outer fruit of the Myris- tica Fragans. The same fruit produces nutmeg, and mace is a milder version of the same flavor. Glossary 643 mango Tropical fruit noted for its sweet orange colored flesh under a tough outer skin. High in vitamin C. marjoram A mild herb, excellent in soups, sautés and   masa harina Mexican corn flour used in making tortillas. Made from dried and ground, lime soaked hominy. mash To crush a food such as boiled potatoes   salad dressings. Marjoram is a member of the mint family. until it is smoothed and beaten, but not whipped.   time so as to impart the same flavor to the food, which is then cooked. marinate To soak in a flavored liquid for a period of G l o ss a r y matzoh meal From ground, unleavened matzoh crackers. Used to thicken soups and dredge foods. 644   a first-source food, and designates a TVP, tofu, tempeh, seitan or gluten food product. These products are derived from vegetable, grain and nut protein combinations. [see Vegan Meats chapter]   meat The protein of a life form. Vegan ‘meat’ is mesclum mix An assortment of fresh field greens such as  mince, to To chop even finer than dicing.  sorrel, radicchio, dandelion, frisee, arugala, oak leaf, mache and mizuma used in raw salads. millet Small, granular grain with a yellow color grown as a staple in Eastern Asia. Cooks quickly and easily. Millet is high in alkaline minerals. Glossary 645 mint Many varieties of this herb grow world- molasses The thick syrup produced by boiling the   mole Mexican paste or sauce made with chilies, tomato, spices and chocolate.   miso paste A fermented soy bean paste that comes G l o ss a r y from the Far East, used to flavor soups and sauces. Varieties range from light to dark. Dark miso is stronger and saltier. sugar cane. Molasses is the product of the first step in making sugar. Used in desserts and sauces.   wide. Uses include raw and prepared salads and Middle Eastern dishes. Mint is used in many products from candy and breath fresheners to herbal teas. A variety of herbs come from the mint family of plants. mung bean An oriental bean usually grown into ‘bean sprouts’. Also ground into four to make noodles in the Orient. 646   tions of vinegar and wine to make prepared pastes. The French Dijon variety or Louisiana mix is milder that the hot Jamaican or sharp yellow English varieties. Mustard powder is also used in salad dressings, soups and sautés.   mustard The dry powder, or seed, used in prepara- mustard greens Excellent nutrition and flavor when prop-   erly cooked. Tough leaves can’t be eaten raw. Old fashioned Southern cuisine is fond of these greens. nappa Chinese cabbage. Glossary 647 nutmeg Ground spice, made from a - fragrant hard seed of an East India tree.   olive First grown in the Eastern Mediterranean   oats Oats are a very nutritious cereal grain that is used as a breakfast cereal and for baking. Oats belong to the same family of grasses as do wheat, barley, corn, rye and rice, the family gramineae. Although a wild ancient grain, oats were not widely cultivated by until the Middle Ages. The cereal is referred to as rolled oats or oatmeal. region, the olive soon grew wild throughout the Middle East, Italy, Greece, Spain and Northern Africa where it has become a   vored. Lends a distinctive cheesy, nutty flavor as a seasoning. High in essential aminos and B vitamins. nutritional yeast Similar to Brewer’s Yeast but better fla- G l o ss a r y staple since ancient times. Prized for its oil, the olive is also canned in brine or pickled in vinegar. 648 olive oil An excellent cooking or salad oil. Olive oil   onion Native to Central Asia, onions were   orange Citrus fruit of the tropics its sweet orange juice is served as a beverage all over the world. Rich in vitamin C and antioxidants, the orange is also used in soups, sauces and desserts. Glossary brought to America by its earliest settlers. Strong, pungent flavor marks the use of the onion in cooking. The natural compounds in onions have medical value. Onions are also eaten raw and powdered for use as a flavoring agent.   is pressed out of fresh olives and is a good source of mono-unsaturated fat. It congeals if refrigerated. 649 oregano Mild herb with a distinctive flavor used in Italian and Mexican cuisine. Belonging to the mint family. salads. oyster mushroom White, fan shaped mushroom with a pep-   papaya A tropical fruit that is sweet and fleshy covered by a thick. tough skin. Besides being good sources of vitamin C and bioflavanoids, Papaya contains an enzyme called papain that digests protein. In the South Pacific, Papaya is eaten before a protein meal.   pery flavor.   orzo Small, seed like pasta used for soups and G l o ss a r y paprika A mild bright red pepper that has been dried and ground into a powder. The flavor of paprika is distinctive and is used in Spanish and Eastern European Cooking. 650   green is treated more as an herb than as a vegetable although its nutritional value is quite high. Parsley is a good source of vitamins A and C and minerals such as Iron.   parsley Native to Southern Italy, the mild flavored parsnip A hearty root vegetable related to the car-  rot and dill. Parsnips are shaped like carrots but yellowish white in color. A starchy vegetable that requires cooking, it is high in calories, vitamins A and C. Parsnips are native to Europe.  PDF Advanced electronic publication format, developed by Adobe(tm) Systems Incorporated. Defined as Portable Document Format, these files are platform independent and multi-media capable. Glossary 651 peanuts Native to South America, early colonialists pears Originally from southern Europe, Asia and   peas Edible round-shaped seeds from long   China, pears are grown extensively in the United States. Pears are grown on trees in orchards. They are high in Vitamins and minerals. Pears can be eaten raw or stewed. green pods, which grow from a climbing vine-like plant.   grew peanuts in America. An excellent source of protein peanut butter is has more protein and energy giving calories than beef. Peanuts have hundreds of industrial and commercial uses. Peanuts are a type of pea that grows in a pod underground. Peanuts are grown in South East Asia and are an important part of their cuisine. G l o ss a r y pepper Family of vegetable fruits belonging to the pickle Usually refers to cucumbers that have been   pickled, or preserved in brine and or vinegar.   Nightshades and ranging from sweet to hot in flavor. Heat spice in foods is usually created and controlled with peppers. Sweet bell peppers are an excellent source of vitamin C. 652 pine nuts Pine nuts (or pignoli nuts) are really the  pinto beans Mexican red beans used in refried beans. Staple of Mexico, high in protein and B vitamins.  seeds of the pinon pine of the Southwestern United States. A staple food of Western Indian tribes; they are high energy foods with good protein content. Glossary 653 poach, to Poaching a food such as dumplings, is to float the food on top of a boiling or simmering liquid, while basting the top of the food with the same liquid. pomegranate An ancient fruit that once grew wild on     polenta Polenta is a cornmeal mash that can be G l o ss a r y spread and cooled, then used as a pizza crust or cut into pieces and grilled. Polenta is a staple food of Northern Italy. bushes in western Asia and India. A tough, leathery red skin covers a seed laden, juicy interior. A refreshing taste similar to sweetened cranberry.   stuff rellenos. poblano chili Medium hot, long and fairly wide, used to portabella Large capped Italian Mushroom whose flamushroom vor when grilled, is noted for its similarity to beef steak. Very versatile, great tasting grilled, or in sautés or soups. 654   puff pastry A commercially prepared pastry dough,  pumpkin Pumpkins are large orange, edible gourds native to North America and American Cuisine. Usually recognized for their use  made with multi-layered oiled dough. When baked, produces a puffed layered textured bread that can be stuffed. Glossary modern world. An important source of energy, the potato is surprisingly low in calories. Potatoes are a good source of B vitamins and minerals. A great cold weather vegetable, potatoes were first grown in the Andes Mountains of Peru and Bolivia. Spanish explorers introduced the potato to Europe c.1550.   potato A tuber, the potato is grown all over the 655 as carved ‘Jack O’ Lanterns’ on Halloween. Pumpkin pie is a traditional Thanksgiving dessert. quinoa Pronounced keen-wah. This ancient grain   radish A pungent garden vegetable that is usually ragout A highly seasoned stew.   was the only grain that could grow in the high Andes mountains and served as a staple for the Incas. High in protein and B vitamins, a very fine grain rediscovered only recently by the modern world. Quinoa grains are naturally coated with saponin, a resin that acts as an insect repellant, and must be rinsed well before cooking to remove its bitter flavor. eaten in salads but can also be found pickled. White radishes make good soup vegetables.   G l o ss a r y raisin Raisins are sun dried grapes. Black raisins raspberry Raspberries are little red or black berries     ravioli An Italian dough pocket, stuffed with cheese and just about anything. Raviolis are usually boiled and served with a sauce. rice The ‘Staff of Life’ for most Asians, rice is a versatile, almost perfectly balanced grain that is grown in ‘rice patties’ or shallow water lakes. Rice was first grown in Asia and India thousands of years ago and first Glossary that grow on thorny bushes in North America. Excellent in pies or torts, also eaten raw or the juice extracted. Raspberries belong to the rose family.   are from red grapes and yellow raisins are from white grapes. Raisins are a good source of minerals such as iron and copper as well as vitamins A and G and are considered blood builders. They alkalinize the blood. 656 657 rice syrup A complex carbohydrate sweetener derived risotto Risotto, or Italian rice, is really is a rice  roast, to Roasting is to cook or bake a food preparation or whole food in an oven, basting with seasoned liquid frequently.    from brown rice and sprouted barley. shaped pasta used in soups, casserole or sautés.   introduced to the West by Alexander the Great in 326 BC. Brought by the Moors to Spain in the eighth century AD, the Spaniards first cultivated rice in South America in the 1600’s. Brown rice, or unmilled rice contains a balanced mix of starch, protein and B vitamins as well as minerals. Rice is a member of the grass family gramineae. G l o ss a r y romaine lettuce A type of lettuce plant whose edible salad leaves are popular in raw green salads. Romaine is much more nutritious than Iceberg Lettuce. 658   native to the Mediterranean region. Rosemary belongs to the mint family and is used in cooking as an herb in stews, sautés, broiled and grilled foods. Use fresh or dry.   rosemary Rosemary is the leaf of an evergreen shrub roulade In Vegan cuisine a roulade is a shank of  gluten steak stuffed with vegetables, rolled up and sautéed. Alternatives to the gluten flank steak would be bean curd wrap, nut and bean mash or just about anything that will work such as wide noodles.  rue A rue is a lightly fried mixture of wheat flour and oil. Seasoning may be added to the rue. The rue then becomes the base for thickened gravies and sauces. Glossary 659 rye Another ancient grain belonging to the Gramineae family of grasses. Rye is an important grain used in breadmaking. sauté, to Pan cooking a group of mixed foods   ads. savory A mild annual herb used in soups and sal-   sage Sage is a small bush herb and member of G l o ss a r y the mint family. Sage is used sparingly in soups and stews for its mildly aromatic flavor, especially in American cuisine. together, through the stages of pan frying or searing, to steaming and finally simmering with a sauce.   crocus, saffron is a yellow food dye used in Indian cooking. saffron The dried stigmas of the purple autumn scald, to To heat moist food up to a temperature of 660 185 degrees Fahrenheit without ever boiling. semolina flour Semolina flour is a cream colored wheat   in protein. Seitan is usually a mixture of wheat flour and gluten flour. Seitan has been consumed in the Orient for thousands of years. [see Vegan Meats chapter] flour used to make pastas. Its high gluten content keep pasta from falling apart. Glossary seitan A wheat gluten based veggie ‘meat, high     sides of the food in a medium hot pan of light oil. This is done to seal in the flavor and to preserve food shape. searing Searing foods is the act of browning the 661 sesame seeds The seeds from an annual plant grown in shortening Vegetable Shortening is vegetable oil that simmer, to Simmering is to cook moist foods at a tem-  soy beans Soy beans are the source of a great many    has been hydrogenated, a process which transforms the free fatty acids by binding them with hydrogen. This partially solidifies the oil making it more useful in baking. perature of between 130 and 185 degrees Fahrenheit. Simmering usually occurs after the food is brought to a boil. food and industrial products. Green picked soy beans are a delicacy steamed, tofu and tofu products come from soy beans,   the tropics. These seeds are prized for their distinctive, nutty flavored oil used in cooking as well as the seed as a food stuff. In the Middle East and Eastern Mediterranean region these seeds are ground into a butter and used to make Tahini. G l o ss a r y  textured and isolated soy bean proteins are used to create meat analogs, delicious and nutritious soy milk is made from soy beans, soy flour for baking and soy oil excellent for cooking, also come from the soy bean. Many industrial products such as glues, pharmaceutical drugs, paints, fertilizer, insect repellants and pet food are also created from the soy bean plant. Belonging to the Pea family of plants, soy beans originally grew wild in eastern Asia and have been cultivated by the Chinese for thousands of years. Since antiquity, the Chinese have considered the soybean to be their most important crop. In the 17th century soy beans were tried as crops in Europe and England but never reached large scale production. In 1804 the soybean was introduced to the United States, which now is the world’s largest producer of soybeans. [see Vegan Meats chapter] 662      spinach A green garden vegetable that is con- sumed cooked or raw. Spinach is high in vitamins A, B and C. Native to southwest Glossary 663 Asia it has been cultivated in Europe since the 16th century AD. Spinach was grown in gardens by the first American settlers. Spinach is a member of the Goosefoot family of plants.  steam, to Steaming is the cooking process whereby  plants, squashes come in a wide variety. There are three main categories of squash: summer squashes, autumn squashes and winter squashes. Summer squashes can be steamed, stewed or sautéed with edible skins while autumn and winter varieties have tough skins and should be baked. Autumn and winter squashes are starchy vegetables with tuber like properties.   foods cooked entirely by steam heat from a source of boiling liquid located beneath the food. Steaming retains most of the vitamins and enzymes that may be destroyed in other cooking processes.   squash Belonging to the gourd family of vine G l o ss a r y steep To steep is to allow a tea or food to soak in hot water. 664 stew A slow cooked food mixture with less liquid stock In Vegan cuisine, stock is a liquid flavoring     string beans Garden vegetable, pole or bush variety, with edible pod and seeds. Eaten raw or lightly cooked. Also called green beans, they are related to wax beans. stuffing A moist, baked mixture of vegetables, breads and or grains. Glossary agent. Stock is made by cooking down a large volume of vegetable matter in water and then straining off the broth for use as stock. [see Vegetable Stock recipe]   than a soup and thickened with starch. 665 sucanat An acronym for Sugar Cane Natural, which is an excellent substitute for honey or cane sugar. sugar The world’s most popular food sweetener,     sugar, is the crystallized sucrose of the sugar cane plant. Sugar is made by milling, baking, boiling, filtering and refiltering the cane until all the molasses syrup is removed. Sugar is marketed in various forms such as white sugar, raw sugar, evaporated cane juice, dark to light brown sugar and molasses. Sugar cane is native to India and cultivated in Europe by the end of the first millennium. Columbus brought cuttings to the West Indies and Cortez established plantations in Mexico. From this beginning sugar spread through-   drate. Obtained from plants, especially the sugar cane and sugar beet, sucrose is the energy created for plants by plants, through photosynthesis. sucrose Sucrose is the simplest form of carbohy- G l o ss a r y out the southern hemisphere. Products other than sugar cane described as sugar include beet sugar, fruit sugar or fructose and maple sugar. 666   roots (tubers), whose meat can be yellow, red, or white in appearance, and very sweet to the taste. Though not the same in taste or size, the sweet potato is commonly referred to as a yam.   sweet potato A tropical climbing plant, with thick edible tahini A butter made from ground sesame seeds.   Tahini sauce is a light blend of tahini butter lemon, water and salt. tamale Corn husks, banana or tea leaves used to encase a spiced, mashed stuffing that is slow steamed. Tamales are usually corn husks filled with cheese and sweetened sour cream. Glossary 667 tamari An aged soy sauce containing no sugars. Tamari sauce is a generic term for a blend of soy sauce, sesame oil and rice vinegar. [see Tamari sauce] taro A plant that is an important food source to peoples of the Pacific and in South America, where it is known as the Malanga. In America it is known mostly as the ornamental ‘elephant’ plant because of its leaves. The green leaves of the taro can be eaten if boiled for about an hour, because of the high oxalic acid content they are poisonous if eaten raw. The root is boiled and used in many applications such as the Hawaiian Poi.     Johns Bread tree. Used in Indian and Southeast Asian cuisine for flavoring sauces and drinks. Flour from the ground seed or bean, called carob, is used in baking.   tamarind The sweet flesh of the seed pod of the St. G l o ss a r y tarragon A leafy herb considered most sublime by the French. Tarragon’s licorice like flavor is almost identical to anise, and is used fresh and dry. 668     thyme One of the great garden herbs, thyme comes in several varieties with different bouquets and flavors. Used for stews, sauces, soups, and sautés thyme deepens the flavor of food. Thyme belongs to the mint family. tofu The pressed curd of soy milk made from the soy bean. Tofu is easily digestible and high in protein. A good source of B vita- Glossary including B12, made from cultured soy beans. Sometimes other grains are added and fermented with the soy beans. Tempeh has been produced and consumed in the Orient for thousands of years.[see Vegan Meats chapter]   tempeh A high protein food, rich in B vitamins 669   truffle A fungus prized for its flavor is one of the   tomato The tomato is probably the most popular G l o ss a r y and most used of all garden vegetables. Tomatoes are one of the best sources of vitamin C and A of any vegetable or fruit. Tomatoes are canned more than any other single vegetable in the United States. Originating in Central America, the tomato was eaten by American colonists before it was a staple of sauce making in Italy. Tomato belongs to the night shade family of plants. world’s most expensive foods. Truffles defy cultivation and only grow underground   mins and calcium, tofu has been a staple protein food in the Orient for thousands of years and in the United States, only a few decades of use has made tofu a well known food. Tofu comes in several forms: soft, firm and extra firm tofu, silken tofu in soft, firm and extra firm, dehydrated tofu and tofu powder. [see Vegan Meats chapter] tuber An enlarged section of a plant’s stem that     TVP TVP (Textured Vegetable Protein) is a fibrous soy protein product that resembles animal flesh. Generally TVP is sold in granular, chunked or in various mixes with other vegetable sourced ingredients. An extensive line of cold cuts made with TVP , i.e. bacon, ham, turkey etc., are available on the market as well. [see Vegan Meats chapter] Glossary is buried and close to the root of the plant. Many plants produce edible tubers such as the potato, taro and yam. Edible tubers are usually starchy vegetables.   near oak trees. The black French truffles have the best flavor and can only be foraged by trained pigs. Truffles have a very strong aroma and flavor and should be used sparingly. Shavings are usually sufficient when added to a dish at the end of the cooking period. 670 671 TVP burger blend A dehydrated blend of isolated soy and wheat proteins, with vegetables and spices, which are reconstituted into a ground meat analogue. [see Vegan Meats chapter] vinaigrette A salad dressing made with herbs,   vinegar The product of fermented wine, fruit juice   vine belonging to the orchid family, vanilla is a flavoring extract that is used in desserts and confections. Native to the tropics, vanilla was first cultivated in Mexico. optional flavorings and a 3:1 ratio of oil to vinegar. or cereals, vinegar is a sour liquid substance used in salad dressings and pickled foods. Vinegar is made by oxidizing the alcohol away from the fermented liquid.   vanilla Produced from a bean that grows from a G l o ss a r y vital wheat gluten The essential protein derived from wheat. A natural water extraction process produces a fine powder of isolated proteins, known commercially as Vital Wheat Gluten. 672    wild rice A small reed like rice that grows wild in the great lakes region of the U.S. and Canada. A staple food of the Indians native to that  walnut A popular edible nut that is native to the North America and southern Europe with the U.S. the world’s chief producer. Walnuts are high in protein, oil and B vitamins. Glossary living matter that are essential for maintaining human health. Vitamins are identified as A, B complex, C, D, E and K and can all be obtained from vegetable sourced foods. Vitamin B-12 can be obtained from some fermented foods and yeast.   vitamins A group of complex compounds found in 673 region it is high in B vitamins, starch and protein. Popular a pilaf grain. won ton A stuffed Chinese wheat pastry or dumpling cooked in soup or liquid. Usually made with eggs, won tons can be made vegan. xanthum gum A vegetable starch binding agent used in xylitol A sugar derived from birch tree sap, it is a more complex carbohydrate than sugar and metabolized slower. Xylitol contains half the calories than contained in the same amount of white sugar.   yam A member of the sweet potato family, this edible starchy tuber of a tropical climbing plant is orange-red in appearance. Though not as sweet, and much larger in   baking and other applications for thickening moist foods.   G l o ss a r y average size, this tuber can be used as a substitute for sweet potatoes. 674 zucchini A member of the squash family, also call       Glossary Italian squash. Zucchini is a soft summer squash. 675 Appendix   HERB/SPICE   A B X X X X X X X X X X B C D X X X X X X C X X X X X X X D in the procurement of herbs and spices that are needed for a particular cuisine. This table should help reduce excess pantry stock. E X F X X X G H I X J X Country Codes [ [ [ [ [ [ [ [ [ [ A B C D E F G H I J ] ] ] ] ] ] ] ] ] ] African North American Continental Italian Indian Middle Eastern Mexican Oriental Pacific South American allspice X basil anise clove  bay leaves cajun spice X blend cardamom X cayenne X celery seeds chili powder X HERB/SPICE A X X X X E Herb/Spice Table We’ve included the following chart to assist  X caraway seeds X X X X F G X H I X J X X HERB/SPICE A B C X D E X X X X X F G X H X I X X J cilantro cinnamon X clove X coriander X cumin curry powder dill X X X X 676 X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X B X X X X X X X C X X X X X X D X E X X X X X X A X X   ginger mace X X X X X Country Codes [ [ [ [ [ [ [ [ [ [ A B C D E F G H I J ] ] ] ] ] ] ] ] ] ] African North American Continental Italian Indian Middle Eastern Mexican Oriental Pacific South American   marjoram mustard nutmeg X X X X X onion powder oregano paprika parsley X rosemary X sage savory tarragon thyme X X X X X X X  X X X X X X X  X X F G H I J HERB/SPICE App en d i x mint X X X X X X 677 There are times when you need to substitute an ingredient, or vary a recipe’s flavor. The following two charts are designed to assist in that process. HERB   A B C X D X Herb Application Chart Application Codes [ [ [ [ [ [ [ [ A B C D E F G H ] ] ] ] ] ] ] ] SALAD SOUP SAUCES SAUTES CASSEROLE BREADS DESSERTS MISC. E X X X X X X X X X X X X X X X X X X X X X X X X B X C X X X X X X X X X X X D X E X X X X X X X X X A F G H basil X   HERB bay leaves cilantro X dill X mint X marjoram X oregano X parsley X rosemary sage savory X tarragon thyme X   Appendix X X X X X X X X X X F G H 678 Spice Application Chart Application Codes [ [ [ [ [ [ [ [ A B C D E F G H ] ] ] ] ] ] ] ] SALAD SOUP SAUCES SAUTES CASSEROLE BREADS DESSERTS MISC. SPICE A B X X C X X D X X E X F X G X X H X X allspice X anise clove cajun spice X blend caraway seed X cardamom cayenne X   X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X B X X C D X X E X F X A X X X   chili powder cinnamon clove cumin X curry paste curry powder X dill seed X fenugreek X file powder X X X X X X  coriander X  garlic powder X SPICE X G H App en d i x celery seeds X X 679 SPICE A B X X X X X X B C X X X X X X D X E F X G X X H X X ginger X mace mustard X nutmeg onion powder X paprika X SPICE X X X X X X X X   A C D X X E F G H Cooking-Time Table Baked root vegetables and squashes are   onion tomato eggplant tasty and healthy ways to eat these foods. The following is a cooking chart for baking:   Appendix    VEGETABLE OVEN TEMP COOKING TIME acorn, butternut squash sweet potato / yam garlic clove 450°F 450°F 45-60 Min 45-60 Min 45-60 Min 30-45 Min 20-25 Min 20-25 Min 30-45 Min 35-45 Min baking potatoes 450°F 400°F 450°F 450°F 450°F 400°F zucchini, summer squash For other unusual tubers or squashes, baking time depends on size and hardness of vegetable. When baking whole vegetable, simple place in a hot oven. Thin skinned squashes and potatoes should be wrapped in aluminum foil or otherwise covered. If vegetables are cut in half and stuffed, be sure to baste and keep loosely covered for at least first half of baking time. sional cooking, is knowing when enough is enough! When it comes to adjusting how “hot” a recipe should be, use this guide: 680   PEPPER NAME (CONDITION) HEAT SCALE Demre Sante Fe Grande Serrano Banana Peppers Mexican Negro Yellow Peter Jalapeno Long Hot Finger Bermuda Turkish Aji Yellow Pueblo (fresh) (fresh) (fresh) (fresh) (fresh) (fresh) (fresh) (fresh) (fresh) (fresh) (dried) (dried)  1 2 3 4 5 6 7  PEPPER NAME (CONDITION) HEAT SCALE App en d i x      Hot Pepper Chart One of the most critical aspects of profes- 681    PEPPER NAME (CONDITION) HEAT SCALE   Thai Sun Giant Serrano Hot Lemon Scotch Bonnet Brown Congo Red Chili Habenero Tabasco (dried) (dried) (dried) (dried) (dried) (fresh) (dried) (fresh) 8 9 PEPPER NAME (CONDITION) HEAT SCALE  Note: The above chart indicates the range of spice-heat supplied by individual peppers. Combinations of different peppers, used in different quantities, can supply the necessary ‘heat’ as desired in a dish. Increasing the amount of peppers used in a food’s preparation will increase the spice heat of the food. However, peppers rated lower on the heat scale cannot increase the spice heat of a dish beyond the upper middle range of numbers. Only the hottest of peppers govern the highest numbers on the Hot Pepper Chart.    10 Appendix the optimum daily food requirements for a vegan diet. These suggestions are based on an adult of average size and weight, and can be adjusted to compensate for individual life-styles. Food Pyramid I’ve included a food pyramid to illustrate 682     !  " WHOLE GRAINS VEGETABLES & FRUITS VEGETABLE PROTEINS OILS & FATS 1/2 - 1 LB 1 - 2 LB 50 - 65 GRAMS 2 - 5 OZ 40% 30% 20% 10% 1000 CALORIES 700 - 1000 CALORIES 350 - 500 CALORIES 200 - 400 CALORIES App en d i x 683 Measurement Conversion Table tsp teaspoon pinch Tbsp oz 4 Tablespoons 8 Tablespoons 16 Tablespoons cup pt ounce [ oz ] qt 2 quarts gal lb kilogram peck bushel = = = = = = = = = = = = = = = = = = 60 drops 1/3 Tbsp [ Tablespoon ] 1/8 tsp [ teaspoon ] 3 tsp [ teaspoons ] 2 Tbsp [ Tablespoons ] 1/4 cup 1/2 cup 1 cup 8 oz [ ounces ] 2 cups 28 g [ grams ] 2 pt [ pints ] 1/2 gal [ gallon ] 128 oz [ ounces ] 16 oz [ ounces ] 2.2 lb [ pounds ] 8 qt [ quarts ] 4 pecks       #"  $"  Appendix %# & '  Liquid Quantities Dry Quantities 684 5ml = 1 teaspoon 20ml = 1 Tablespoon 30ml = 1 fluid ounce 250ml = 8 fluid ounces 14 grams = 1/2 ounce 244 grams = 8 ounces 488 grams = 1 pound    m = meter cm = centimeter mm = millimeter km = kilometer l = liter ml = milliliter  App en d i x Metric Conversion g = gram Terms kg = kilogram   28 grams = 1 ounce 685 Resource Directory Introduction This resource directory is a guide and refer- Vegan cuisine is based upon quality andinnovation. As such, we welcome your suggestions and recommendations! Based on personal experience, I know you’ll develop your own approaches to my processes. Fell free to share them! Veggie Works is a successful business, due to our belief that shared experience leads to refinement. So again, when you come across products and techniques, that will improve the joy of cooking, we’d love receive your suggestions! In the case of fresh produce, many of these sources have to be geographically accessi-       ence, for the purchasing of vegan ingredients. Included are the names of companies and distributors of food products, which are used at Veggie Works.   Baking Mixes, Flours, Pastas & Cereals Veggie Works, Inc. (vegan meats, tvp, wheat gluten, seitan) 817 Belmar Shopping Plaza Belmar, NJ 07719 888.950.7576 www.veggieworksworld.com Arrowhead Mills, Inc. (grains, cereals) Box 2059 Hereford, TX 79045  R e s ou r c e D ir e c t o r y ble. We recommend that you make every attempt to purchase from local farms, and try adjusting recipes to utilize geographically seasonable produce. When purchasing from large grocers, influence the produce department’s manager to use local sources! This practice will not only contribute to your communities local economy, but will also go a long way towards returning agriculture to a environmentally benign industry. 686    687 Athens Pastries & (puff pastry, filo dough) Frozen Foods, Inc. Cleveland, OH 44142-2596 King Arthur Flour (unbleached white flour) Norwich, VT 1-800-777-4434   DeBoles Organic (pasta) Pastas (Arrowhead Mills) 1-800-749-0730   Millinas Organic (rice pasta) Pasta (Arrowhead Mills) PO Box 550 Aptos, CA 95001-0550   Eden Foods, Inc. (soy & grain products, cereals) Clinton, MI 49236 www.edenfoods.com Re s ou rc e D ir e cto r y General Mills, Inc. (grains, cereals) Minneapolis, MN 55440 S.B. Thomas (grains, cereals) (affiliate of Best Foods, Inc.) PO Box 535 Totowah, NJ 07511-0535 Hodgeson (grains, cereals) Mill, Inc. 1203 Niccum Ave., Effingham, IL 62401 1-800-5250177, ext 31 Natural Foods, Inc. Milwaukie, OR 97222 688   R e s ou r c e D ir e c t o r y  Jaclyn’s Food Prod- Cherry Hill, NJ 08034 ucts, Inc.    689 Annie Chun’s Gour- P Box 2418 .O. met Foods, Inc. San Rafael, CA 94901 455-479-8272 www.anniechun.com  Wild Oats (organic produce, misc health food products) 1.800.494.WILD www.wildoat.com  Foodtown (organic produce, misc health food products) www.shopfoodtown.com   A&P (organic produce, misc health food products) 2 Paragon Drive Montvale, NJ 07645 201.573.9700 www.aptca.com   Produce Re s ou rc e D ir e cto r y Fresh Fields (organic produce, misc health food products) 632.936.1960 917.810.1667 690 Vitasoy USA Inc. (soy milk, soy products) PO Box 2012, South San Francisco, CA 94083 1-800-VITASOY (848-2769) www.vitasoy-usa.com   Silk (soy milk, soy products) White Wave, Inc. Boulder, CO 80301 1-800-488-9283 R e s ou r c e D ir e c t o r y   EdenSoy (soy milk, soy products) Eden Foods, Inc. 701 Tecumseh Road, Clinton, MI 49236 1-888-769-6455   Soy Products 691 Kikkoman (soy sauce) Foods, Inc. Walworth, WI 53184 Tree of Life, Inc. dist.: Soy Kaas (soy cheeses, tofu) St. Augustine, FL 32085-0410 1-800-238-3947 treeoflife.com     Fresh Tofu, Inc. (tofu, tempeh, tvp, ect.) 1101 Harrison St. Allentown, PA 18103   Mori-Nu Tofu (tofu, silken) PO Box 6160, Torrance, CA 90504 (Dist.: Morinaga Nutritional Foods) (2050 W. 190th St., #110) (Torrance, CA 90404) 1-800-669-8638 Re s ou rc e D ir e cto r y Naysoya, Inc. (soy cheeses, tofu) Ayer, MA 01432 1-800-229-TOFU WholeSoy Co. (soy cream, yogurt) 49 Stevenson St. #1075 San Francisco CA 94105 415-495-2870 www.wholesoy.com 692   R e s ou r c e D ir e c t o r y  Tofutti Brands, Inc. (soy cheeses, ice creams, ect.) Cranford, NJ 07016 www.tofuttibrandsinc.com www.tofutti@nac.net    Smoke & Fire (tofu & tempeh - smoked) .O. Natural Foods, Inc. P Box 743 Gt. Barrington, MA 01230 413-528-6891 www.smokeandfire.com 693 TVP Products Veggie Works, Inc. (vegan meats, tvp, wheat gluten, seitan) 817 Belmar Shopping Plaza Belmar, NJ 07719 888.950.7576 www.veggieworksworld.com White Wave, Inc. 1-800-488-9283 whitewave.com Herb, Spice, Seasonings Magic Seasonings (cajun seasoning blends) Blends, Inc. 824 distributors Row Harahan, LA 70123 1-800-457-2857  McCormack (herbs & spices) & Co., Inc. Hunt Valley, MD 21031-1100 1-800-632-5847      Re s ou rc e D ir e cto r y Frontier Natural (herbs & spices) Products CO-OP Norway, IA 52318 1-800-669-3275 www.frontiercorp.com 694   C.V. Finer Foods, Inc. PO Box 88, Winthrop, ME 04364 1-800-355-6221 R e s ou r c e D ir e c t o r y   Lewis Laboratories 49 Richmondwille Row International, Ltd. Westport, CT 06880   Knor Foods, Inc. (dehydrated soups, boullions, spices) CPC Food Service Dist. CPC International Inc. Englewood Cliffs, NJ 07632-9976 695 Beans, Nuts, Seeds & Grains Frontier Herbs, Inc. (bulk nuts, seeds) www.frontiercoop.com Thep Padung Porn (coconut milk, flakes) Coconut Co. Bangkok, Thailand  Woodstock Farms, (bulk grains, nuts, seeds) Inc. 1-800-526-4349      Goya Foods, Inc. (oils, beans, spice blends) Secaucus, NJ 07096 1-888-298-0849 Re s ou rc e D ir e cto r y Sweeteners & Baking Agents Cloud Nine Hoboken, NJ 07030 Distributors 696 Now Foods, Inc. Bloomingdale, IL 60108    Cumberland Brooklyn, NY 11205 Baking Co.  Ener-G Foods, Inc. (egg replacement substitute) P .O.Box 84487 Seattle, WA 98124-5787 www.ener-g.com 1-800-331-5222 R e s ou r c e D ir e c t o r y   697 Tree of Life, Inc. (natural foods distributor, baking agents) St. Augustine, FL 32085-0410 1-800-238-3947 treeoflife.com Chatfield’s (vegan chocolate chips) Chocolate Chips American Natural Snacks St. Augustine, FL     Sunspire, Inc. (chocolate chips) 2114 Adams Ave. San Leandro, CA94577 510-569-9731   Re s ou rc e D ir e cto r y Misc Grocer A&P (organic produce, misc health food products) 2 Paragon Drive Montvale, NJ 07645 201.573.9700 www.aptca.com 698 Live Food Products (Bragg’s Liquid Aminos) Santa Barbara, CA 93102 1-800-446-1990  Fresh Fields (organic produce, misc health food products) 632.936.1960 917.810.1667  Wild Oats (organic produce, misc health food products) 1.800.494.WILD www.wildoat.com R e s ou r c e D ir e c t o r y   Foodtown (organic produce, misc health food products) www.shopfoodtown.com   699 Vegan Meats Veggie Works, Inc. (vegan meats, tvp, wheat gluten, seitan) 817 Belmar Shopping Plaza Belmar, NJ 07719 888.950.7576 www.veggieworksworld.com Smart Deli (vegan deli meats) Lightlife 153 Industrial Blvd. Foods, Inc. Turners Falls, MA 01376 1-800-SOY EASY M-F 9-5 EST www.Lightlife.com  Yves Fine (meat analogs, vegan deli meats) Foods, Inc. Yves Veggie cuisine, Inc. Delta (Vancouver), BC Canada www.yvesveggie.com Vegi-Deli (sliced vegan deli meats) Green Options, Inc. P Box 881781 .O. 1-888-473-3667 www.vegideli.com      Re s ou rc e D ir e cto r y Oils & Butters 700 Crazy Richard’s Pea- (peanut butter) nut Butter PO Box 715 Dublin, OH 43017 www. crazyrichards.com Barlean’s (flax oil) Organic Oils 4936 Lake Terrel Rd., Ferndale, WA 98248 1-800-445-3529   R e s ou r c e D ir e c t o r y The Hain Food (oils, condiments, etc.) Group, Inc. Uniondale, NY 11553 1-800-434-4246   Spectrum Natural (olive oil, balsamic vinegar, etc.) Foods, Inc. www.spectrumnaturals.com 1-800-995-2705   701 California Olive Oil (imported olive oil) Corp. 134 Canal St. Salem, MA 01970 www.olive-oil.com   Kadoya Sesame Japan Mills, Inc.   Goya Foods, Inc. (oils, beans, spice blends) Secaucus, NJ 07096   Joyva Corp. (sesame butter) Brooklyn, NY 11237 Re s ou rc e D ir e cto r y       R e s ou r c e D ir e c t o r y 702 703 Re s ou rc e D ir e cto r y             R e s ou r c e D ir e c t o r y 704 705 Homespun Recipes Introduction Recipes are not written in stone! There are factors, such as available ingredients and desired serving size, which can influence the final results of any recipe. We recognize that you are going to adjust many of this book’s recipes, to suit your personal needs...and taste! For this reason, a special chapter is devoted to your creative genius. Most important, you should recognize that cooking is also a statement of ones’ personal beliefs; that it is a heritage, passed down through the generations; from father to daughter, mother to grandmother! For this reason, the reader should document their experience with vegan cuisine, not just for friends and family, but for future generations as well. With this philosophy in mind, the following pages include ten recipe templates. These blank templates include space for your rec-       ipe’s introductory statement, twenty rows for ingredient listings, and three pages for instructions. Obviously, they must be printed out, to use. Before you do any writing in print outs, make sure you’ve read the following guidelines: First, document all of your steps on separate scratch paper. (You can always use the printed sheets as scratch paper.) When you’ve streamlined your recipe, only then should you formally document this information onto the template pages. You should always enter a recipe title, short description, your name and (for historical reasons) the date you entered the recipe. All ingredients are entered into the ingredients table in the same order they’re called for in the actual cooking instructions. The cooking instructions should include preparatory steps in the opening paragraphs. Next, the cooking steps themselves, and finally, any suggested presentation tips. 706    This protocol will reinforce discipline, and help you to avoid any chance that you’ve H o m e s p u n Re c i p e s    707 omitted relevant ingredients and instructional steps. Most published recipes demonstrate this formal process. To the uninitiated, this procedure may seem a bit extraneous. Just remind yourself whenever you find yourself tempted to cut corners, future generations will salute you for insight and good taste! Ho m e s p u n R e c i p e s                       H o m e s p u n Re c i p e s MEASURE INGREDIENT Ho m e s p u n R e c i p e s                           H o m e s p u n Re c i p e s                        Ho m e s p u n R e c i p e s                       H o m e s p u n Re c i p e s i Index The following is an extensive index of the Veggie Works Vegan Cookbook. Recipe titles are red colored and bold-italicized; corresponding page locations also red colored. Blue colored entries are glossary references, with the balance going to relevant chapters and subjects of interest. To facilitate cross-referencing of entries, all relevant page numbers have been preserved. Every effort has been expended to ensure the integrity this index. If errors are discovered, we’d genuinely appreciate knowing about them; so please email your flags to: , with “Index Error” in the subject header.                                                                                                                A                                                                  ii  &               '(      '   )                $  %                       !               "     "       " #                     B        *   ++,  +  -*   -$    -. &"  -  - - &" -  %              /  '0             "   "     "    Index iii    "            *        )"     *1   2    " ""            $  "       "      "   !    "            &   )      ) ##        "                                  )                                     '                         " )      " )   "    "   *   " 0 0 "     " 0 0 "    "    "                                       Index                   -/         '&          ')                            4                                                    4   Index "    "               "       "                         '  " )             $           3                       "      "          iv                 "   '!    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