Epicurean Vegan

Healthy Eating for Discriminating Palates

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Feast On This!

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Just Say No. . .To GMOs!

That’s what the great people at nongmoproject.org want you to do as well as food producers. They are a non-profit organization made up of consumers, farmers and manufacturers who want to ensure products fall below the .9% of GMO threshold and they want consumers to know it. So they created a seal to stick on products that get a passing grade, which you’ll start seeing this summer.

I have found that it is getting easier and easier to find non GMO products on grocery store shelves these days and I sure appreciate what the Non GMO Project is doing to help. Check out their site to learn more about their endeavors and what you can even do to help out.

Got a Raw Rug, Yet?

Husband and wife team, Todd and Meg van der Kruik of Union 18, make the most amazing rugs from recycled carpets! The rugs are gorgeous and one-of-a-kind! Here’s what they say:

“The beauty, richness and elegance of the whole can only be realized once the search for the parts is complete. Each piece is gathered, grouped and assembled without expectation. Pulled from the thousands of pounds of waste left behind as a result of the manufacturing process, it is only a vision that guides the search. Rooting out, uncovering, liberating each castoff to form something new, unique and extraordinary. The colors and textures must be found, not created. Only then can they truly exist. “

As soon as I realized that I didn’t need meat to survive or to be in good health, I began to see how forlorn it all is.  If only we had a different mentality about the drama of the cowboy and the range and all the rest of it.  It’s a very romantic notion, an entrenched part of American culture, but I’ve seen, for example, pigs waiting to be slaughtered, and their hysteria and panic was something I shall never forget.

–Cloris Leachman

Savory Tofu Spread

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Savory Tofu Spread -- Epicurean VeganYum. That’s all I really have to say. Okay, really yummy. This is now one of my new favorite appetizer spreads–you would think this is loaded with cream cheese or goat cheese–it’s so creamy and flavorful. Like cookie dough, I’d like to just eat it with a spoon.

INGREDIENTS:
1 medium yellow onion, roughly cut (not sure what this looks like, so I just chopped it up–going in a food processor anyway).
3 whole garlic cloves, peeled
1 tsp salt
3/4 C vegetable broth, divided
1/2 tsp thyme
1/2 tsp sage
1/2 tsp minced fresh rosemary
1/2 tsp dried basil
1/2 tsp dried oregano
1/2 tsp ground black pepper
1/4 tsp ground nutmeg
12 oz extra firm tofu (not silken)
1/4 C light or white miso
1 tsp lemon juice (optional–I added it for a little extra flavor)

DIRECTIONS:
In a saute pan, combine onion, garlic, salt, and 1/4 C vegetable broth until onion starts to soften and turn translucent, about 5 minutes. Add thyme, sage, rosemary, basil, oregano, pepper, nutmeg, and remaining 1/2 cup vegetable broth.

Savory Tofu Spread -- Epicurean VeganCover and cook until liquid evaporates and onion and garlic are very soft and light brown, about 20 minutes (for me, this took only 10 minutes). Remove from heat, and let cool to room temperature.

Savory Tofu Spread -- Epicurean VeganAdd the tofu, miso, and cooled onion mixture to a food processor or blender, and blend until smooth. This is where I added the teaspoon of lemon juice. Makes 2-1/2 cups.

Serve with crackers, hearty bread like toasted slices of a baguette or vegetables. Enjoy!

Recipe source: The Vegan Table

Product Review: Field Roast’s Smoked Apple Sage Grain Sausage

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As you probably all know. . .I love Field Roast. I’m always so impressed with how those folks can make such a tasty, satisfying meat alternative that is also good for you. These sausages taste very similar to their Celebration Roast and regular Field Roast, but in a bratwurst form.

After removing the plastic casing with kitchen scissors, we grilled these guys for about 15 minutes on low. They do get a little dry on the outside, but stay moist and very sausage-like inside. Made mostly of Yukon Gold potatoes, apples and rubbed sage, these don’t need a lot of fixings, but I opted for the old standbys (ketchup and spicy mustard). Use your own favorite toppings (but I think sauerkraut would overpower the flavor of them). Go unconventional with maybe some sliced avocados and vegan jack cheese. . .get creative.

They also recommend browning in a saute pan with some oil over medium heat, or break it up and use in sauces, stir-frys, and scrambles. (Just don’t over cook)!

So here’s the other great news: They have 10 grams of fat, and only 1 gram of that is saturated fat. Impressive! A Johnsonville Brat has 22 grams of fat and 8 grams of saturated fat! Blech. And get this—these sausages have no cholesterol! Where the real deal brat has 60 mg and also more sodium.  Here’s the kicker. . . (I love telling non vegans who give me hard time about protein) . . .these Field Roast sausages have 26 grams of protein per link where a cancer-licious brat has only 15! For 240 calories, you too,  can get as excited about these as I am. 🙂

Ingredients: Filtered water, vital wheat gluten, expeller pressed safflower oil, nonsulphered dried apples, yukon gold potatoes, naturally flavored yeast extract, onion powder, barley malt,garlic, natural hickory smoke flavor with torula yeast, sea salt, spices and rubbed sage

Creamy, Tangy Potato Salad

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Creamy, Tangy Potato Salad -- Epicurean VeganI’ve always loved potato salads, but never realized how boring they had all been until I tried this recipe. (My mom’s recipe is an exception 🙂 ) Plus, those made with mayo (vegan or not) can be a bit questionable at those July 4th picnics). I made some tweaks to the original recipe which consists of making a French dressing. I used only half of the dressing recipe because it made a lot more than I thought, but that’s okay. I can keep the rest as a dressing for a green salad. I would suggest that, or halving the dressing recipe, or add more potatoes (which I did already, but next time I’ll do even more potatoes).

INGREDIENTS:
5-6 cups organic potatoes (russet or Yukon Gold), peeled and diced
1 small leek, chopped small
1 green bell pepper, chopped small
Salt and pepper, to taste
Dressing:
1 C canola oil
1/4 C white vinegar
1/4 C lemon juice
1/2 pkg silken tofu, soft or firm
1/2 tsp salt
1/2 tsp dry mustard
1/2 tsp paprika

DIRECTIONS:
Boil potatoes for about 10-12 minutes. Drain, rinse and chill in the refrigerator. This can take a while, so if you’re in a hurry, run them under cold water for a bit. Add the leeks and bell pepper to the potatoes.

For the dressing, put tofu in a food processor and blend smooth. In a small bowl, whisk together oil, vinegar, lemon juice, salt, dry mustard, and paprika. Add oil mixture to the tofu and blend well until smooth.

Again, I recommend adding the dressing a little at a time to the potato mixture to reach the desired amount. Using a rubber spatula, fold the dressing into the potato mixture. Season with salt and pepper and enjoy!

Feast On This!

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Do You Think It’s Expensive To Go Veg?

I’m often asked (and it’s often implied) if going veg is more expensive and if cooking is more time consuming. With the costs of food going up and up, especially organic, you’d think it would be, but surprisingly, I have found that I don’t spend any more money than I did when we ate meat. Granted, there’s only three of us, minus the dog (he’s not big on tofu. He prefers Coronas):

I do find, however, that because I buy fresh food, I go to the store more often–no more just once a week trips for me, but since I live so close to several stores, I’m ok with it. So here’s what I attribute the low costs to:

Meat alternatives costs are comparable to the real deal. 14 ounces of tofu costs me roughly $1.99-2.50 and that feeds my family. Lunch “meats”, Boca Crumbles, tempeh and veggie burgers doesn’t cost me more than $5 to feed the three of us. My favorite, Field Roast, may be the exception at about $6.75-7 for a pound, but again, it’s enough for us.

I buy fruits and veggies that are in season and on sale. I’ve also just joined a Community Supported Agriculture (CSA) which comes from an organic farm and for what I’d spend in a month on produce, I get three months with a CSA. Not only am I getting fresh, organic produce, I’m supporting a local farm.

I grow my own herbs. I’m no green thumb (the Husband is in charge of the houseplants) but when it comes to vegan cooking, I use a lot of herbs, especially cilantro, parsley and rosemary. So for about $1.99-2.50 a plant at Home Depot, I picked up my favorite herbs and planted them in pots. Voila!

Bulk up. All those bins in the health food store are actually big money savers. Since there is no need for that fancy packaging, we get a break at the register. Try buying pasta, quinoa, flours, nuts, etc. from the bulk bins and you’ll be surprised at how much you save. Same with spices. Many stores offer bulk spices and you can just buy what you need. (Why again, do I have a full jar of celery salt)?

Get used to leftovers and freeze what you don’t eat. I have a cupboard full of reusable containers and I love them.  (I’m also in love with my label maker, but I refrain from labeling leftovers). I’ll make a big salad at the beginning of the week and munch on it all week. Or when I make my favorite Cashew Cheese sauce, I’ll freeze it into smaller containers, same with pesto, or bake some tofu slices for sandwiches. . .you name it.

Can you do the can-can? Buying beans in the can will save you a bundle as well and one can can supply enough protein for two meals. Gotta love that.

Be a coupon queen (or king). Yep, I clip and organize my coupons! Sign up for Mambo Sprouts, where they’ll send you coupons via snail mail or email for natural foods. Many stores also will double the coupon values, so look for those stores and/or certain days they offer that.

There are lots of ways to save money on vegan food—it just takes some planning. Once you get into the groove of things, you’ll start seeing a difference in your wallet.

So what do you think? Do you spend more to be vegan? What are your money-saving tips?


Source for some of the info: VegNews April 2010

Are Veggies Losing Their Mojo?

According to researchers, they are. Donald Davis, a PhD researcher with the Biochemical Institute at the University of Texas has determined that broccoli, for example, had 130 mg of calcium in 1950, but today, it only has 43 mg. Yikes!

The culprit? Apparently, it’s the farmer’s desire for bigger, faster-growing vegetables. They use synthetic fertilizers. The solution? Buy organic. I know, I know, organic can be pricey, so Prevention magazine (where the info is from) did a nice handy-dandy list of ways to still reap the benefits of veggies while buying the conventional ones.

Sleuth out strong colors. Look for bold and bright hued produce, like red leaf lettuce versus iceburg lettuce.

Pair your produce. Power in numbers, folks. Some veggies work better when paired with another. For instance, eating tomato-based salsa and avocado upped the body’s absorption of the tomato’s cancer-fighting lycopene.

Buy smaller items. Size matters (when it comes to veggies 😉 ) The smaller the fruit, the more concentrated the nutrients will be.

Pay attention to cooking methods. Certain veggies release more nutrients when cooked. Broccoli and carrots are more nutritious when steamed then when raw or boiled. Tomatoes release more lycopene when slightly sauteed or roasted.

Keep produce whole. Don’t buy bagged salads, carrots and other veggies. The peeling and cutting can sap nutrients. Even though it can be a time-sucker, you’ll be missing out on what you’re hoping to get from the vegetables in the first place!

Look for new colors. Try purple asparagus or cauliflower. Switch from green peppers to red, orange or yellow. In general, the more varied your diet, the more vitamins and minerals you’ll get.

Opt for old-timers. Heirloom varieties like Brandywine tomatoes, Early Jersey Wakefield cabbage, Golden Bantam corn, or Jenny Lind melon were bred before WWII and are naturally hardier because they have endured and thrived long before modern fertilizers and pesticides.

Find a farmers’ market. Every spring, I can’t wait to grab my reusable bags and head over to the different  farmers’ markets. Stuff is in-season, usually organic and you support a local farmer! It’s a win-win.

Source: Prevention July 2010

We all love animals.  Why do we call some “pets” and others “dinner?”

-K.D. Lang

Tofu Fries

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Tofu Fries -- Epicurean VeganThese are inspired by Home on the Range and I just had to try them. You can use any kind of seasoning you choose and Dale, of Home on the Range, lists several different spices you could use. These were super crispy on the outside and chewy, soft on the inside. I served these with some paninis and it made a great meal.

INGREDIENTS:
1 pkg 14 oz extra firm tofu, drained and pressed
1/4 C cornmeal
1/4 C brown rice flour
2 Tbs Old Bay Seasoning
1 tsp salt (optional)
Olive oil

DIRECTIONS:
Preheat oven to 425. Cover a baking sheet with foil and brush with oil.  Slice tofu into fries and in a ziplock bag, combine flour, cornmeal and seasoning. Add tofu slices (about 5 at a time) to the bag and dredge with the mixture. Place slices on the baking sheet.

Tofu Fries -- Epicurean VeganBake for 15-20 minutes. These are great with some vegan ranch dressing. Enjoy!

Chili-Lime Corn on the Cob

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Chili-Lime Corn on the Cob -- Epicurean VeganI love this recipe for corn on the cob—the perfect combo of chili powder and lime zest. The original recipe, from Guy Fieri, calls for leaving the husks on, but I usually just use foil–a lot easier, but I’ll give directions for leaving the husks on, too. Corn on the cob also has it’s health benefits: Corn is full of resistant starch (like fiber) and phenolic compounds, both of which help prevent colon cancer.

INGREDIENTS:
4 Tbs butter, at room temp (I microwaved for 30 secs and let it cool)
1 tsp lime zest
1 tsp  chili powder
1/2 tsp  salt
1/2 tsp black pepper
1/4 tsp granulated garlic (I used garlic powder)
6 ears of corn

DIRECTIONS:
Soak ears of corn in water for 30-60 mins. Combine all ingredients (except corn) into a resealable zip bag. Drain and pat each cob with a paper towel. Place each ear of corn into the the bag, one at a time, and cover each cob thoroughly with marinade. Wrap with foil.

Chili-Lime Corn on the Cob -- Epicurean VeganPlace on a grill for indirect medium heat (350-450 degrees) for about 15-20 minutes. If leaving the husks on, peel back to soak and cover with marinade and then cover again with husks and grill.

Chili-Lime Corn on the Cob -- Epicurean Vegan

Southwestern Tofu Burgers

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Southwestern Tofu Burgers -- Epicurean VeganThis recipe is from Colleen Patrick-Goudreau’s The Vegan Table and she recommends freezing the tofu for at least 48 hours and thawing 6-8 hours before using. It apparently makes a more chewy, enjoyable burger and I think she’s right! They were delicious. Incidentally, I’ve read in other places that freezing tofu before making patties, nuggets and other “meaty” meals, is a must. So if you can plan for that, it’s well worth it. Anyway, these burgers were tasty and full of flavor and better than any veggie patty I’ve had.

INGREDIENTS:
1-16oz pkg extra firm tofu, frozen and thawed
2 Tbs ground flaxseed
6 Tbs water, plus extra for binding
1-1/2 C bread crumbs
1 red bell pepper, finely diced
1 C corn kernels
1/4 C vegetarian refried beans
3 Tbs tomato paste
1 tsp cumin
2 tsp chili powder
1 tsp onion powder
1/2 tsp smoked paprika
1/4 tsp cayenne pepper
Salt, to taste
Canola oil, for frying

DIRECTIONS:
Squeeze out water from thawed tofu and crumble into a large -sized bowl. Leave some large chunks, but crumble enough so it will bind well with other ingredients. (I think a pastry blender works great for this).

Combine ground flaxseed and water in a small food processor bowl or blender (I used a blender) and blend until thick and viscous. Add flaxseed mixture to tofu, along with bread crumbs, bell pepper, corn, refried beans, tomato paste, cumin, chili powder, onion powder, paprika, cayenne, and salt. Combine everything with a wooden spoon, and then with your hands to feel the consistency. Make sure spices are thoroughly combined and that you can create patties from the mixture. Taste and add salt, as necessary.  Add water to help bind patties, as needed. (I didn’t find that I needed more water).Southwestern Tofu Burgers -- Epicurean Vegan(oops…I didn’t use a wooden spoon)!

Using your hands, form mixture into patties. (I got 9 patties out of it).

Southwestern Tofu Burgers -- Epicurean VeganIn a saute pan lightly coated with oil, fry over medium heat for 5-7 minutes on each side, until lightly browned and crispy. Be careful to keep patties in tact.

Southwestern Tofu Burgers -- Epicurean VeganI served these on hamburger buns with lettuce and tomato. I think avocado slices and salsa would be great, too. Enjoy!

Feast On This!

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Were We Born Omnivores?

There has been recent debate going on via my local newspaper about the vegetarian/vegan diet that has got me all in a twitter, even prompting yours truly to get in on it. Among many arguments, one is that humans were born omnivores, others say, humans were never meant to chew and digest meat, therefore, we chose to be omnivores. In doing some research on it, finding a definitive answer proved a lot harder than I anticipated.

I found sites from one end of the spectrum to the other, but it was pretty clear: Meat eaters said we were born omnivores (one person even said, “If we weren’t supposed to eat meat, then why does it taste so good)? and it was the vegetarians that said we were born with teeth meant for grinding grain and plants. Meat eating bloggers claimed that our teeth and digestive tracks were designed for eating meat, however, a source for their “facts” was never listed. Some vegetarian bloggers claimed the opposite, and also, not listing a source. I found articles by doctors on both sides of the issues, scientists on both sides.

Then God entered the picture with people saying, “God created animals for us to survive.” This is where I threw my hands up and quit researching.

So is there a clear answer? I think it’s become a playground argument where someone wants so badly to be right and say, “Ha! You’re not supposed to be doing that! I told you so!”

I tend to say that it doesn’t matter. Whether we were born that way or not, it doesn’t change the fact that animal products are tied to diseases, illnesses and other health issues–and I think that’s a hard fact for some meat eaters to digest.

Body Building—The Vegan Way

Many people (vegans and non-vegans alike) are often concerned about consuming enough protein. Well, that’s due to lack of education regarding this much needed polypeptide. Be sure to read the Protein Page and check out Vegan Body Building where “animal protein” are dirty words.

Yes…this guy is a vegan! Check this out on Environmental Graffiti.

Heart attacks… God’s revenge for eating his little animal friends.

-Author Unknown

Baked Tofu and Roasted Asparagus Pasta Salad

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Baked Tofu and Roasted Asparagus Pasta Salad -- Epicurean VeganThis is a flavorful salad that is ideal for those summer get togethers, both served cold or warmed up. Roasting the asparagus only takes 10 minutes and is perfect in this salad.

INGREDIENTS:
16-oz farfalle, cooked, drained and rinsed in cold water
1 pkg Westsoy Garlic and Herb baked tofu, cubed
1 red bell pepper, chopped
1 bunch asparagus, trimmed and cut into 1″ pieces
2 Tbs fresh thyme, chopped
2 Tbs balsamic vinegar
1 Tbs lemon juice
2 Tbs olive oil, divided
3-4 Tbs jarred or homemade basil pesto
Salt and pepper, to taste
1 C walnuts, chopped and toasted

DIRECTIONS:
Preheat oven to 425. Line a baking sheeting with foil.  In a small bowl, mix asparagus pieces with 1 Tbs of olive oil, add salt and pepper to taste. Layer onto baking sheet and roast for 10 minutes. In a large bowl, combine the pasta with the pesto, bell pepper, and tofu. Once asparagus has cooled (it won’t take long) add to the pasta mixture. Mix in the thyme and salt and pepper to taste. In a small bowl, combine balsamic vinegar, lemon juice and remaining 1 Tbs of olive oil. Pour over pasta mixture and combine well. Refrigerate for a couple hours and when ready to serve, mix in the walnuts. Enjoy!

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