Preparing for 4th July

What to prepare for your vegan family or for vegan guests on U.S. Independence Day ? Don't panic as there are many sites full of ideas for you. Below are a few examples and a sample of their wonderful recipes:

VegCooking.com has marvellous recipes for any celebration.

All-American Apple Pie
For the Crust:
2 cups unbleached all-purpose flour
1 tsp. salt
1/4 cup cold water
3/4 cup solid vegetable shortening
For the Filling:
1 3/4 lbs. Golden Delicious apples, thinly sliced
1 3/4 lbs. Granny Smith apples, thinly sliced
3/4 cup Florida Crystals sugar
1 tsp. fresh lemon juice
1/2 tsp. vanilla extract
1/2 tsp. ground cinnamon
1 Tbsp. unbleached flour

3 Tbsp. Earth Balance margarine, diced
1 Tbsp. soy milk
1 Tbsp. Florida Crystals sugar
Large pinch of ground cinnamon

For the Crust:
In a bowl, combine the flour and the salt. Mix the water with 1/3 cup of the flour mixture to make a paste. Set aside.
With a pastry cutter or a fork, cut the vegetable shortening into the remaining flour mixture until the texture is “pebbly.” Add the paste and mix well. Shape into a ball and divide into 2 parts.
Lightly flour a clean countertop and rolling pin. Roll 1 portion of the dough at a time. Roll from the center out, lifting the roller at the end of the dough (rather than rolling back and forth). Roll to a 1/8-inch thickness.
Have an 8- or 9-inch pie pan ready. The rolled dough should be at least 2 inches larger than your pie pan. Loosen from the rolling surface, fold in half, and place in the center of the pie pan. Unfold and gently work into the pan, pressing lightly. Trim any excess dough with a knife.
For the Filling:
Preheat the oven to 400°F.
In a large bowl, combine the apples, sugar, lemon juice, vanilla extract, and cinnamon. Let stand for approximately 15 minutes, or until juices form. Add the flour and mix.
To Assemble:
Spoon the filling into the bottom crust and dot with margarine.
Roll out the second ball of dough to form a 13-inch round circle. Drape over the filling.
Seal the top and bottom crust edges together and trim any excess dough, leaving a 1/2-inch overhang. Fold under and crimp decoratively with a greased fork.
Brush the pie with the soy milk. Combine the sugar and the cinnamon in a small bowl and sprinkle over the pie.
Transfer to a baking sheet and place in the oven.
Immediately reduce the temperature to 375°F. Bake for approximately 2 hours, or until the crust is golden brown, the apples are tender, and the filling is thick and bubbling. If the edges are browning too quickly, cover with foil.
Serve warm or at room temperature.
Makes 8 servings

VegSource.com Bryanna Clark Grogan has wonderful Holiday Recipes.

Cranberry-Orange-Fennel Salad with Baby Spinach & Pecans
I got the idea for this salad from a picture out of an old “Better Homes and Gardens” magazine (the recipe was missing). It was delicious and a big hit! Salads often remain behind at holiday dinners, but this one was gobbled up fast! There’s lots of room for experimentation.
IDEAS: You could substitute raw soft berries, such as raspberries, for the cranberries, if you wish. You might like to use an aromatic nut oil in the vinaigrette.

2 cups raw cranberries
1/2 cup water
1/4 cups light unbleached sugar or maple syrup
6 cups cleaned, ready-to-eat baby spinach
3 large oranges, peeled and thinly sliced
8 oz. fennel root, trimmed and cut into thin strips
(you could also use jicama, jerusalem artichoke, or even celery—it has to be crunchy)
3/4 cup chopped toasted pecans (or other nuts)
1/2 cup Balsamic Vinaigrette (below), made with the optional sugar, or with maple syrup

Well ahead of serving time, combine the cranberries, combine the cranberries, water and sugar. Bring to a boil, then boil gently, covered, for 2 minutes. Pour into a bowl, cover and chill. Drain the cranberries, reserving 1 T. of syrup. Arrange the spinach on 6 salad plates (or on a large platter). Arrange the oranges, fennel, cranberries and nuts on top as artistically as you can. Mix the reserved cranberry syrup with th dressing and drizzle over the salad(s) . Serve immediately. Serves 6

VegParadise.com and their 4th July Vegan Barbecue

Grilled Tempeh Steak
A tasty marinade can raise the status of a simple food like tempeh to a level that deserves to be defined as "special" or even "elegant." By marinating the tempeh the day before you plan to serve, this dish can be prepared in just a few minutes.

1 1/2 lb. (675 g) tempeh

Marinade
3/4 cup(180 ml) rice vinegar
3/4 cup (180 ml) Bragg Liquid Aminos or soy sauce
1/4 cup water
6 cloves garlic, minced
1 1/2-inch (3.5 cm) piece ginger root, peeled and minced (about 1 1/2 T.)
1/4 plus 1/8 teaspoon Chinese Five Spice Powder
1/4 cup (60 ml) extra virgin olive oil
3 tbsps blackstrap molasses
Freshly ground black pepper to taste
1 green onion cut into 1-inch (2.5 cm) lengths and finely slivered

Score tempeh on both sides, making shallow diagonal cuts about 1/4-inch (.5 cm) apart. Cut tempeh into 6 portions and spread out in one layer in a baking dish.
Combine marinade ingredients in a bowl, and pour over tempeh, turning to coat both sides. Marinate in refrigerator for 24 hours or longer, turning pieces several times.
Preheat barbecue and grill 5 to 7 minutes on each side. Remove to a serving platter and garnish with the slivered green onion. Save leftover marinade to use as a dipping sauce for a future recipe. Serves 6.

MealsMatter.com Has quite a few vegan recipes.

Cornbread
Dr. Weil's Optimum Health Plan

One of the most popular American quick breads, cornbread is traditionally made with milk or buttermilk and eggs. This vegan alternative here can be spiced up with chopped jalapenos or green chili for a delicious Southwestern twist.
Ingredients
1 1/4 cups Yellow cornmeal (organic and stone ground, if possible)
1 1/4 cups Unbleached white flour
1/2 tsp Salt
1 tbsp Baking powder
2 tbsps Brown sugar
1 1/2 cups Boiling water mixed with
2 tbsps Canola oil, plus a little extra for oiling the skillet

Heat oven to 425 degrees F. Lightly oil a cast-iron skillet with a little canola oil. Heat it in the oven while you mix the cornbread batter.
In a large bowl stir together the cornmeal, flour, baking powder, brown sugar and salt.
Add the boiling water mixed with 2 tablespoons canola oil and stir to mix, but do not over beat. Add additional hot water if necessary to make a light batter.
Spoon batter into the hot cast-iron skillet. Batter should sizzle when it contacts the skillet. Bake 30 minutes or until the cornbread is light brown on top and springs back to the touch.
Cut into wedges and serve.

Tags: vegan+recipes 4th+July apple+pie independence+day

Protein in a Vegan Diet

People changing from an animal protein or lacto-vegetarian diet to a vegan diet are often concerned whether they will be able to create meals with sufficient protein. They should not worry as humans require far less protein than they realize. There are many excellent sources of plant protein.

To find your Recommended Dietary Allowance (RDA) for protein, simply perform the following calculation:
Body weight (in pounds) X 0.36 = recommended protein intake *

Sources of Vegetable Protein
Pulses
Peas / beans / lentils - a wide range of varieties are available in tins, fresh or dried.
Nuts
Cashews / almonds / pecan nuts / pine nuts / brazil nuts / peanuts etc
Seeds
Sunflower / pumpkin / poppy / linseeds (flax) / sesame etc
Grains
Wheat / barley / corn / buckwheat / millet / oats / quinoa / wild rice / brown rice etc
TVP
Available in many forms from chunks to granules and used as a meat.
Tofu
Firm / silken / smoked etc. Made from soybean curd.
Milks
Soya / coconut / almond / rice / oat
Wheat and Soy Protein Products
Burgers / sausages / mince / patties etc Obtainable fresh / frozen / canned.

As you can see you have a huge variety of foodstuffs to choose from to make tasty balanced meals.

*Reference PRCM.org

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"Kids nowadays...tend to go overboard on protein --- something I believe to be totally unnecessary...I state in my formula for basic good eating: Eat about one gram of protein for every two pounds of body weight." - Arnold Schwarzenegger

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Recipe of the Day from Go Dairy Free

Tofu Vege Hot Pot (Vegan, Gluten-Free)
This is a tasty vegetarian meal, that even my big meat-eater husband enjoyed. You can replace the veggie’s for just about any variety: zucchini, eggplant, kale, spinach, watercress, broccoli, cauliflower, bell pepper, etc. If you chop everything up in advance, cooking is a breeze.

1 tsp peanut oil
1 cup thinly sliced shallots
1 tbsp matchstick-cut peeled fresh ginger or ¼ teaspoon ground ginger
1 tsp ground turmeric
1 serrano chile, thinly slice (seeded for less heat, I only used 1/2 a one)
2 garlic cloves
1.5 cups shredded green cabbage
1 cups sliced shiitake mushrooms caps, other mushroom varieties work well also
½ cup ¼-inch thick sliced carrot
¼ to ½ cup water
¼ cup wheat free tamari or low sodium soy sauce
½ tsp sea salt
1 (14 oz) can coconut milk
1 lb water packed firm tofu, drained and cut into 1 to 1/2 in cubes
2 tomatoes cut into 1 in thick wedges
½ cup torn fresh basil leaves
¼ cup (1 in) sliced green onions
2 cups hot cooked jasmine or brown rice
4 lime wedges (optional)

Heat oil in a large saucepan over med heat. Add shallots and saute for 3 min. Add ginger, turmeric, chile, and garlic, cook 1 min, stirring constantly. Add cabbage, mushroom, and carrot, cook 3 min stirring. Stir in water, soy sauce, salt, and coconut milk; bring to a boil, add tofu, and reduce heat to simmer for 5 min. Add tomato and simmer for 4 min. Stir in basil and onions turn off heat and allow to sit for 2 min. Serve over rice with lime wedges.

Tags: vegetable+protein vegan+recipes wellness vegan+diet tofu

Mint the Cool Herb

Imagine not having mint flavor in sweets, mouthwash and chewing gum. Both the sweet, cool flavor of mint and it's perfume is loved by everyone.

Due to it's menthol, vitamins A and C, carotene and folic acid it is also excellent for our health like many other herbs. There are about 30 common varieties of mint from well known spearmint and peppermint to catnip which some of our cats are crazy about.

Mint is aromatic, calmative, antiseptic, antispasmodic, anti-inflammatory, anti-bacterial, anti-parasitic, and is also a stimulant. Great as a lozenge, tea, oil or syrup for soothing sore throats, indigestion, colds, flu, hiccups, and flatulence. A great lotion for greasy hair or skin.

Easy to grow both for your own use or as a companion plant to stop aphids and ants on roses and other flowering plants. Mint is also an excellent moth repellent. It is also added to pot-pourris, herbal bags and perfume.

Peppermint oil is a popular massage oil when mixed in a carrier oil for easing muscular pain whereas spearmint oil is excellent for colds and flu when sprinkled and inhaled on a handkerchief or a pillow at night.

Store by drying, freezing in ice cubes or infused in oil or vinegar. In the kitchen it is great mixed with vegetables like peas, green beans and potatoes or added finely chopped in a green salad. Also wonderful in tofu ice cream. Great in both hot or cold tea or in cocktails like mint julep.

"It's not all mint tea and rose petals, football has a lot of problems to tackle."
Sepp Blatter President FIFA World Cup Football

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Recipe of the Day

Iced Mint Tea
Hema Bhatter at VegCooking.com

A cool, refreshing drink to quench your thirst.

5 cups water
2 tsp. ordinary black or Darjeeling tea leaves (2 tea bags)
1/4 cup sugar, to taste
1 cup chopped fresh mint leaves
2 Tbsp. lemon juice, or to taste
1 tsp lemon rind
1 tsp orange rind
1 cup crushed ice
4 slices lemon
4 slices orange
4 fresh mint sprigs

Boil 1 cup water and brew the tea in it for a minute.
Remove from heat, add the sugar and mint leaves, and let cool.
When cold, add more water, lemon juice, lemon rind, and orange rind. Mix well and taste to adjust the sweetness. Refrigerate until chilled.
To serve, pour into tall glasses with crushed ice and a lemon slice, an orange slice, and a mint sprig floating on the top.

Makes 4 servings

Tags: football mint World Cup 2006 vegan recipes

Favorite Vegan Recipe Blogs

Want ideas of what to cook ? The fabulous thing about Blogs is that they are are frequently updated so you have many tasty, healthy, nutritional recipes to choose from, on tap. Before I go shopping I pop into the blogs below to get ideas of what I want to cook and what to add to my shopping list.

They are in no particular order as all have wonderful food and most have pics which make my stomach rumble.

Fatfree Vegan Kitchen
http://blog.fatfreevegan.com/
Adventures in low-fat vegan cooking.

Vegan Lunch Box
http://veganlunchbox.blogspot.com/
A vegan activist who loves to cook.

The Vegan Recipe Club
http://theveganclub.blogspot.com/
A private club for vegans to meet and relax in a (finally) cruelty free safe zone. Recipes, life stories, ideas... enter in the Club to find out! Links to members vegan recipe blogs.

What The Hell Does A Vegan Eat Anyway?
http://veganmenu.blogspot.com/
A simple vegan blog about what we eat everyday.

Yeah, that "Vegan" Shit
http://yeahthatveganshit.blogspot.com/
Vegan recipes that will make you scream with unbridled pleasure.

Vegan.Raw - The Ultimate Diet for Weight Loss
http://vegandiet.blogspot.com
Get resources, recipes, tips and encouragement on adopting a vegan / raw lifestyle for your best health.

Vegan Feast Kitchen
http://veganfeastkitchen.blogspot.com/
The kitchen journal of a vegan food writer.

Absolutely Green
http://absolutegreen.blogspot.com/
French/English recipe blog.

My Life as a Vegan
http://aveganlife.blogspot.com/
Recipes, food diaries, tips, and more.

Vegan Lunchcast
http://www.veganlunchcast.com
What one grownup vegan takes to work for lunch everyday.

The Pythagorean Life
http://sorchah92.blogspot.com
Vegan recipes.

Vegan Momma
http://veganmomma.com/blog
A single mom who loves to cook.

Tags : vegan vegan+recipes vegan+blogs

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Recipe of the Day from Yeah That Vegan Shit

Beer Cookies

These are by no means the most amazing thing I've ever baked--they come out light and squishy and sweet but aren't knock-your-socks-off--but hell, they're a lot of fun to make, mostly because a batch only requires about 3/4 of a beer, so you'll end up dancing around your apartment while you bake, downing the excess in your bottles so as *not to be wasteful* ahem yes that's the reason. *AND* they were incidentally vegan (as in, I was roaming aimlessly looking at recipes and stumbled across these babies on a non-vegan website)--alls you gotta do is use some vegan beer in the recipe, and your vegan friends will love ya.

These yielded a tiny bit shy of 2 dozen cookies.

2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 cup packed vegan brown sugar
1 teaspoon ground cinnamon
1/2 cup vegan butter (I think I used Soy Garden brand)
1 1/4 cups room temperature beer (When I baked these cookies most recently, I used their Holy Moses beer.
1/2 cup chopped walnuts

1. Cream together the butter or margarine and the brown sugar. Cut in flour, baking soda and spice.
2. Blend in beer slowly to form a soft dough.
3. Drop by teaspoonfuls and top with a walnut piece.
4. Bake 12-15 minutes at a 350 degree F (175 degrees C) oven until lightly brown. Cool one minute on cookie sheet and remove to wire rack. (from All Recipes.com)

The cookies were nicely squishy (which I like in a cookie) and gave you potent enough beer breath that it had the added amusement of making everyone at work smell like they'd just dragged themselves out of an awake-through-the-morning drinking binge.

Wonderful Smelly Garlic

At home in the medicine cabinet as it is in the kitchen, garlic is a wonderful bulb. From Ancient Egypt thousands of years ago when it was fed to slaves for stamina to WW2 when it was used as an antiseptic to today when we use it as a culinary condiment extraordinaire or to improve our health, garlic has been popular.

To obtain the best health effects of garlic, it is necessary to crush, chop or slice it and wait approximately 10 minutes to allow the enzyme allinase in the clove to convert to the allicin which contains sulfur compounds. This is what gives the garlic its healing powers. The American Dietetic Association suggests we should eat one clove a day or take 600-900mg supplement daily to obtain these health benefits.

Garlic possesses the ability to stimulate the immune system so helps fight infections, clears mucous from the lungs, promotes blood circulation and lowers high blood pressure. It eases the pain in arthritis, kills the bacteria responsible for bladder infections and helps preventing colds. It is even successful in removing warts. Studies are also being done into garlic’s phytochemicals, which researchers believe inhibit cancer growth.

To make sure that you obtain the best out of garlic when cooking always remember to allow 10 minutes between chopping and cooking so you do not only get the flavor but also the health properties of the garlic. Garlic compliments almost any savory dish and is wonderful raw in salad dressing.

Chewing parsley after eating garlic will remove the smell to a certain extent but if you are eating the same meal there will be no problem at all!

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Recipe of the Day

Garlic Salsa
Gourmet Sleuth

10 garlic cloves, chopped
3/4 cup chopped fresh Italian parsley
1/2 cup olive oil
1/4 teaspoon dried red pepper flakes (optional)
1 baguette
Coarse salt and freshly ground pepper

In a bowl, combine garlic, parsley, and olive oil. Season to taste with salt, pepper and, if desired, red pepper flakes. Tear baguette into bite-sized pieces and dip into salsa.

Tabs: garlic vegan vegan diet

Getting Your Aminos ?

There are 8 amino acids which the human body cannot manufacture out of a total of 23 amino acids. In many circles it is thought that these 8 essential amino acids are only available from animal protein. This is false as all 8 are available from a plant based diet. Some plant foods contain all 8 and others a few.

Briefly here is a breakdown of those amino acids.
Tryptophan, necessary for the body to produce niacin, which helps the body produce serotonin, that acts as a calming agent in the brain, reduces aggressive behavior, assists in sleep and regulates appetite. Found in mushrooms, spinach, raw tofu, buckwheat, most nuts, bananas, mustard greens, asparagus and many other veggies.
Lysine, necessry for calcium absorption, growth and bone development in children and aids in the production of hormones, enzymes and antibodies. Also with iron and vitamin C involved in collagen formation. Found in beans, potatoes, brewer's yeast, tomatoes, pumpkin and other veggies.
Methionine, necessary for the formation of blood proteins, globulins, and albumins. Is an antioxident and helps with the breakdown of fats. Found in beans, garlic, lentils, soybeans, onions, seeds, nuts, bananas and many vegetables.
Isoleucine, necessary for infant growth, nitrogen balance in adults and regulating blood sugar and energy levels. Found in chickpeas, lentils, almonds, cashews, rye, seeds, soy protein, bananas, avocado and many veggies.
Leucine, helps with the regulation of blood-sugar levels and it assists in the growth and repair of bones, muscle tissue and skin.
Found in corn, brown rice, beans, nuts, soy flour, whole wheat and many veggies.
Phenylalanine, necessary for brain functions like memory and learning, is a mood enhancer and controls obesity. Found in almonds, avocados, beans, peanuts, bananas, tomatoes, seeds and many veggies.
Threonine necessary for maintaining protein balance in the body and is important in the formation of collagen and elastin. Found in wheat germ, nuts, beans, papaya, banana and some vegetables.
Valine, necessary for better muscle metabolism, tissue repair, and nitrogen balance. Found in grains, mushrooms, peanuts, almonds, soy protein and root vegetables.

Foods which do contain all 8 amino acids are bananas, tomatoes, dates, carrots, corn and most nuts. Combine foods in a meal to do the same.

If you are worried for any reason that you are not eating correctly, supplements like Bragg Liquid Aminos (Non-GMO) are available or ask for help at your local health store.

Tags: vegan amino acids vegan vegan nutrition vegan blogs

Have a Banana Boost

There is a good reason why bananas are top of fruit sales worldwide....they are extremely nutritious. So easy to pop in a bag, lunchbox or briefcase and to peel and eat wherever you happen to be. No fuss, no mess.

Bananas are a great boost to energy levels as they contain sucrose, fructose and glucose with vitamin B6 which regulates glucose levels. They contain high levels of potassium which help, when stressed, by normalizing the heartbeat and sending oxygen to the brain. Bananas also contain tryptophan, which the body converts into serotonin known to help the body relax. Just what is needed for the modern business person, student or athlete.

They are low in sodium, contain vitamins B, C and A, folic acid, magnesium, calcium and traces of iron and zinc with dietary fiber. All in all an excellent fruit.

As with most tropical fruits, bananas should be stored at room temperature. To ripen green bananas quickly just place them in the sun. Refrigeration causes the skin to turn black and a lot of the flavor is lost.

No time for a full breakfast? Blend a couple bananas with soy milk or make a quick sandwich of bananas and peanut butter on health bread.

Bananas can be used in a variety of ways in the home. A simple way of using up overripe bananas in summer is banana ice cream. Peel and slice, put in one layer in a plastic bag or container, freeze and then blend.

So next time you are out shopping buy some bananas and give your family an energy boost.

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Recipe of the Day

Oat Bran & Banana Muffins
From fatfree.com

1 1/4 cup all purpose flour
1 cup oat bran
1/2 cup sugar
1 tbsp baking powder
1/2 tsp baking soda
1/2 tsp salt
3/4 cup (rice/soy/almond) milk
1/4 cup applesauce
1 tsp vanilla
2 really, really ripe bananas, peeled, chopped

Preheat oven to 400 degrees. Combine first 6 ingredients in a large bowl. Whisk milk, applesauce, and vanilla to blend in medium bowl. Add milk mixture to dry ingredients, stirring until just combined. Mix in bananas. Divide batter among twelve muffin cups. Bake until toothpick inserted into center of muffins comes out clean, about 20 minutes. Transfer to rack to cool. Serve warm or at room temp.

Tags: bananas vegan nutrition vegan recipes

Non-Dairy Products - Almond Milk

One of my favorite milk substitutes is almond milk. Not only is it tasty but very nutritious as well. Almond milk has been used for hundreds of years and is perfect, not only for vegans, but those who are lactose-intolerant or on a low cholesterol diet.

Almonds, the most nutritious of all nuts are low in carbs and high in fiber. They are cholesterol free and contain monounsaturated fatty acids, known as "good fat", which studies have shown actually reduce cholesterol if consumed on a regular basis. Almonds also contain vitamin E and polyunsaturated fatty acids which are excellent for a healthy heart. On top of this, almonds are an excellent source of B vitamins, magnesium, potassium, manganese, phosphorus, folic acid and calcium.

You can purchase almond milk products in plain, vanilla, or chocolate flavours. I personally prefer homemade, fresh, raw almond milk. The homemade version can be made with the help of a coffee grinder and blender or an almond milk maker. You can use either ground or whole almonds.

To make a basic almond milk, soak almonds overnight, skin and grind. To remove the skin, blanch them for a few of minutes, drain and rinse with cold water and the skins should be easy to remove. Then mix one part ground almonds to four parts water in a blender ( you can adjust this to personal taste). Sieve. Can be flavored with vanilla, sweetened with maple syrup or you can add fruit to the blender.

Use plain in veg curries, baking muffins and cakes or flavored over cereal and in drinks.

Enjoy!

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Recipe of the Day - Piña Colada Smoothie (Vegan, Gluten Free, Soy-Free)
Courtesy of Go Dairy Free

This non-alcoholic variation on a classic flavor is sure to be a hit with kids. For those who prefer their smoothies with a lighter, more natural sweetness, try utilizing unsweetened coconut and / or omitting the extra sugar.

1/3 cup pineapple chunks
1/2 cup vanilla almond milk (such as Almond Breeze®)
¼ cup sweetened shredded coconut
1 teaspoon sugar
4 ice cubes

Place all ingredients in a blender and process until smooth.

Tags : almond milk diet health non-dairy vegan

Cereals - Millet

To recap on other Cereal postings on this blog:
Oats:8th April; Barley:14th April; Maize:23rd April; Buckwheat:2nd May;
Quinoa:15th May;Brown Rice:24th May;Rye:5th June;Wild Rice:11th June


Millet is documented as growing in Switzerland in the Stone Age and it was grown as early as 2700 BC in China. Millet has also been used in Africa and India as a staple food for thousands of years. Millet was introduced to the U.S. in 1875. Today millet ranks as the sixth most important grain in the world.

Millet is tiny in size and round in shape and can be white, gray, yellow or red. The most widely available form of millet found in stores is the pearled, hulled variety and millet couscous which is made from cracked millet. It is tasty, with a mildly sweet, nut-like flavor.

Highly nutritious, non-glutinous and non-acid forming, millet is easy to digest. It is considered to be one of the least allergenic and most digestible grains available and it is a warming grain so will help to heat the body in cold climates. It contains approx 15% protein, high in fiber and B-complex vitamins including niacin, thiamin, and riboflavin, the essential amino acid methionine, lecithin, and some vitamin E. It is particularly high in the minerals iron, magnesium, phosphorous, and potassium. Millet is the only grain that retains its alkaline nature when cooked and it is ideal for those who are allergic to wheat and gluten.

Store millet in an airtight container in a cool, dry and dark place or the refrigerator, where it will keep for several months.

Whole grain millet can be sprouted. Husked millet can be soaked and used in muesli with nuts and fruit, cooked in the place of rice or added to vegetable dishes. To cook as rice, simmer ½ cup in 1½ cups of liquid, leave it alone as it cooks and you'll get fluffy grains like rice. To make raised bread using millet flour, combine with wheat flour or used alone to make flat bread like roti.

Vegan Millet and Berry Uncheesecake
The Recipe Cottage

1 cup oatmeal
1/2 cup whole wheat flour
1/2 cup finely ground almonds
walnuts or sesame seeds
1 ts cinnamon
1/4 ts salt
1 ts vanilla
3 tb liquid sugar (maple syrup or honey)
1/4 cup vegetable oil
1 tb concentrated orange juice

1/2 cup millet, uncooked
2 cups water
1/2 ts salt
1/3 cup unsalted cashews
1/3 cup lemon juice
1 ts grated lemon rind
1/3 cup maple syrup or honey
1 ts vanilla
1 ts lemon extract (optional)

2 to 3 cups berries or sliced fruit (strawberries, kiwis, peaches, plums, etc.)
2 to 3 tb all-fruit jelly or jam, melted (optional)
1 drop almond extract (optional)

In large bowl combine oatmeal, flour, almonds, walnuts, cinnamon and salt. Mix well. In smaller bowl combine vanilla, sugar, oil and orange juice. Carefully add wet to dry ingredients without
over-mixing. Press firmly into sides and bottom of a 9 or 10 inch pie plate. Bake in 350 F oven for 9 to 12 minutes until lightly browned. Cool before filling.

In saucepan, place millet, water and salt. Bring to a boil, cover and simmer for about 45 minutes, until water is absorbed and millet is soft. Meanwhile, in blender or food processor, add all remaining ingredients. Puree for about 1 minute, until perfectly smooth. Scrape down sides, if necessary. When cooked millet is still warm, add it to blender mixture. Process for about 1 minute, until creamy and smooth. You may have to stop blender and push mixture down with a rubber spatula and stir to blend. Pour into cooked pie shell. Chill.

Arrange fruit over filling and serve, or prepare a glaze as follows: Add almond extract to melted jelly. Brush fruit with melted jelly. Chill. Makes 8 to 10 servings.

Tip: Press crust into plate with your hands inside a plastic bag. No mess!

Tabs : cereals grains vegan diet health millet

Adding Citrus to Your Menu

Adding Citrus to Your Menu by Chef Nancy Berkoff, RD, EdD, CCE
Vegetarian Journal 2006 Issue 1

Everybody seems to be looking for ways to consume at least five servings of fruits and vegetables on their daily menus. Some ways are easy—grab an apple, choose a green salad for lunch, pile a sandwich with tomatoes, onions, and coleslaw, etc.

Sometimes, though, especially when your favorite fresh fruit isn’t in season, it may seem difficult for some individuals to include so many fruit and veggie servings. That’s when citrus comes in. Oranges, grapefruit, lemons, and limes are usually available throughout the year. Tangerines, clementines, pummelo (Asian grapefruit), Oro Blanco grapefruit, kumquats, and Moro oranges (with deep red interiors) are seasonal additions to the citrus menu. When fresh citrus isn’t available, look to frozen orange and grapefruit concentrates.

Citrus is extremely versatile. Here are some ways to include citrus (and additional servings of fruit) in your menu:

*Use citrus as part of your cooking liquid. When you’re preparing carrots in the microwave, add a squeeze or a short pour of orange or grapefruit juice. When reheating rice, add a squeeze of lemon juice. A small amount of orange juice added to the cooking water gives oatmeal and other hot breakfast cereals a mild citrus flavor.

*Use citrus instead of salt. Citrus juice works in the same way as salt on your taste buds. Instead of cooking with salt or adding salt to your food while you are eating, try several squeezes of lemon. Also, try lime juice to add flavor and savor. You’ll be getting two for the price of one—cutting down on salt and adding more fruit! If fresh lemons or limes are not available, choose frozen versions, as they are less processed than bottled or canned juices and retain more nutrients.

Just before serving, squeeze some citrus juice onto cooked or fresh vegetables, green salads, and roasted, baked, steamed, or boiled potatoes. Citrus juice can turn cooked green vegetables an off-color. This does not affect the flavor or the nutrients, but you still want to squeeze the citrus on right before eating so the greens retain their color.

To make squeezing citrus easy and fast, squeeze fresh citrus juice into a small spray bottle and keep it refrigerated.

*Use fresh or frozen citrus juice or freshly squeezed citrus as a marinade for tougher vegetables such as parsnips, turnips, or cauliflower, for extra firm tofu or seitan, or for mushrooms. Mix orange or grapefruit juice with your favorite herbs and spices (such as black pepper, granulated garlic, fresh onion or onion powder, minced fresh ginger or powdered ginger, chopped fresh or dried parsley, or a commercial spice mix) in a plastic or glass bowl. (Metal or wood containers will react with the citrus.) Toss in chopped vegetables or tofu, seitan, or tempeh, and refrigerate mixture overnight. When you are ready, you can bake, microwave, or steam the veggies or meat alternatives together with the marinade.

If you don’t have juice, just slice leftover citrus, such as pink grapefruit, oranges, or tangerines, into a bowl, and proceed as described above.

*Use orange or grapefruit concentrate as a base for salad dressing. Mix approximately two Tablespoons of concentrate with one Tablespoon of vinegar. Taste and mix in orange juice until you have the taste you like. You can add a drop or two of canola oil or olive oil, both of which have mild flavors, and a sprinkling of black pepper. If berries are in season, mash some of them into the dressing. You can also mince fresh citrus, such as tangerines, pink grapefruit, limes, or oranges, and add these to the salad dressing. This is a refreshing way to spruce up green salads, fruit salads, sliced melon, fresh vegetables sticks, and even rice or pasta salads.

*If you need to whip up a fast, festive dessert, bake a cake and let it cool, or save time and buy a round un-iced vegan layer cake or cupcakes. Peel oranges and slice them super thin. Dip each slice into maple syrup. Allow slices to dry on waxed paper for about five minutes, and then arrange, overlapping, on the cake or cupcakes.

*Add a squeeze of lemon or other citrus to sparkling water, seltzer, lemonade, sweet juices (such as grape juice), or hot or cold tea. Or squeeze lemon, lime, and pink grapefruit juice into ice cube trays. Use your citrus cubes in hot or cold beverages or in cooking vegetables and grains.

*If you make yourself a smoothie, think about making the liquid half soy, rice, or almond milk and the other half orange or tangerine juice. If citrus juice isn’t available, use a teaspoon or so of orange juice concentrate per one cup of milk. Toss chunks of peeled citrus, such as limes, oranges, or grapefruit, into the blender to add a citrus tang to your smoothie.

*Make your own vegan sherbet. Blend orange juice with vanilla soy or rice milk (approximately 1/3 cup milk to 2/3 cup juice) and add a squeeze of lime or lemon juice. If you need additional flavor or sweetness, add a small amount of orange juice concentrate. Freeze in ice cube trays or in individual containers.

*And there are still other ways to incorporate citrus into your daily menu if you just keep one or two extra pieces of citrus fruit on hand. Peel and slice the fruit and add it to green or spinach salads—oranges and tangerines go well. Add citrus to cooked veggies; oranges and sweet pink grapefruit go well with green beans, baked sweet potatoes, Brussels sprouts, kale, or spinach. Add grapefruit to pasta salads, and for salsas, small pieces of lime, lemon, and grapefruit add great flavor and texture.

Citrus salad
by Rick Stein from Fresh Food

1 orange, peeled and segmented, with all pith removed and reserving any juices
1 pink grapefruit, peeled and segmented, with all pith removed and reserving any juices
1 fennel bulb, sliced
1 tsp coriander seeds
1 tsp cumin seeds

Add the segments and juice of the orange and grapefruit to a bowl.
Add the fennel to the fruit and mix together and set aside.
Dry-fry the coriander and cumin seeds to release their aromas and crush to a coarse powder in a pestle and mortar or food processor.
Mix the crushed seeds into the salad.

Tags: citrus vegan diet salads health

Health Teas - Red Bush (Rooibos)

Red Bush (Rooibos) tea is unique to South Africa. It is a soothing tea, unique in flavour and red in color. It has become popular worldwide as it has been confirmed that the polyphenol content of red bush is comparable with that of green tea, long touted as a powerful source of disease-fighting antioxidants, but has no caffeine and is low in tannin (less than 10% of normal tea).

There are many health benefits to red bush tea:
*Acts as a digestive aid and is anti-spasmodic, relieves colic in babies.
*Soothes skin irritations like nappy rash and acne applied directly to the affected area.
*Replenishes iron levels.
*Boosts the immune system.
*Aids health problems like insomnia, headaches and hypertension.
*No colourants, additives or preservatives.
*No caffeine.
*No oxalic acid.
*Contains copper, iron and potassium.
*Contains healthy skin minerals: zinc, sodium, zinc and alpha-hydroxy acid.
*Contains calcium, fluoride and manganese for strong bones and teeth.
*Magnesium for the nervous system.
*Is an excellent thirst-quencher.
*No calories.
There are no known side affects or restrictions of how many cups may be drunk daily.

There are many more uses like adding a few tea bags to a cool bath to relieve sunburn or adding to final rinsing water when washing dark hair to give a shine. Cosmetic houses are now also adding it to skin and hair products due to it being excellent with most allergic skin conditions.

Make it in an ordinary teapot. Rinse the teapot with boiling water to warm it. Add red bush teabags or loose leaves, one bag or one heaped teaspoon per cup. Pour boiling water into the pot, replace the lid and keep warm. (If using a stove-top teapot, place it on a low heat to allow the flavour to develop.) Leave to infuse for 2-3 minutes, then pour yourself a cup, sit back and enjoy. If red bsuh is steeped for 5-10 minutes, its antioxidant activity increases significantly. Rooibos is delicious with hot or cold milk, with lemon or simply on its own. It can be sweetened with sugar or honey but, as it is less astringent and bitter than regular tea, it needs less sweetener. Note also that red bush can be reheated without losing any flavour or becoming bitter. Red bush comes in many flavors as well. Peach and red bush is my favorite both hot and cold.

Can replace water in stews, soups and gravies as it adds a rich flavour

Fruit Punch

1 pint strong, cold Red Bush Tea (Rooibos)
1/2 pint apple juice
1/2 pint granadilla juice
1 pint soda water or lemonade
1 cans granadilla pulp
strawberries, hulled and sliced or pineapple cubes

Mix red bush and fruit juices.
Chill soda water or lemonade and add just before serving.
Add granadilla pulp, decorate with strawberry slices and serve with ice cubes.

Useful links:
Rooibos Limited South Africa
HerbalGram USA
Rooibos USA

Tags: rooibos tea red bush tea tea vegan diet

A Perfect Snack

Chet Day's Natural Health Circus blog has this great recipe which I am sure you will try as they are nutritious and tasty and just the thing for a quick snack. Most commercial bars contain dairy so it's great to find a recipe without yogurt or milk powder included.

Healthy Pineapple Bars

20 oz crushed pineapple
2 cups chopped dates
3 cup oats
1 cup wheat germ
1 cup coconut
1 cup chopped walnuts
1 1/4 cup orange juice
1/4 cup coconut oil

Combine pineapple and dates in a saucepan. Cook on medium heat until thickened. Stir frequently. In a large bowl, mix oats, wheat germ, coconut, and walnuts. Stir in juice and oil. Press half of the oat mixture in a greased 9x13-inch pan. Spread the pineapple mixture on top, then sprinkle on the rest of the oat mixture. Press down lightly. Bake at 350F degrees for 30 minutes or until lightly browned. Cool. Cut into squares. Makes 32.

These healthy pineapple bars will taste better than any granola bar you've ever bought in any store or restaurant in your life!

Tags: vegan diet health bars vegan recipes

Favorite Websites - Go Dairy Free

Go Dairy Free is a great site for vegans, for those who are lactose-intolerant and for anyone with high cholesterol levels wishing to cut down on dairy consumption.

It has tons of great info on how to cook, shop, and dine dairy free, while still promoting a healthy lifestyle. Features include product reviews, extensive grocery shopping lists, food label guides, recipes, and original health articles covering calcium, weight loss, and general milk concerns. There is also a discussion forum for any help you might require or to swop recipes and info.

Here is one of the great articles at Go Dairy Free

Potato Milk

Yes, potato milk is the new kid on the block! It is pretty much potato, water, and a bit of sweetener from what we can tell.

Taste: The verdict is still out. It doesn’t seem too far off from the “hearty” Soy Milk varieties.

Uses: I have tried it in smoothies, cereal, and general baking with positive results. Potatoes have long been used as “cream” for hearty soups, so it is expected that Potato Milk will be suitable for savory dishes as well. More kitchen “research” will help us to discover Potato Milk’s level of versatility.

To Purchase: Some may say that potato milk is still in the conceptual phase. Our Product List uncovered two off-shoots: Vance's DariFree Potato Milk Powder in both chocolate and original, and Tayo's Non-Dairy Beverage made up of a Potato-Soy blend in Original, Vanilla, and Chocolate varieties. DariFree is easiest to find online, while Tayo is just busting onto the scenes in the refrigerated section of major natural food retailers, and some major grocers. Since it is still in the newbie phase, you may want to try making your own with our recipe below.
Storage Tips:

Potato Milk will keep for 7 to 10 days; refrigerate after opening.
Making Your Own:

Since Potato Milk is so new on the scene, trying out your own at home is an excellent, and inexpensive, option.

Potato Milk Recipe

3 cups hot/warm Water
1 large Potato (equal to 1 cup diced)
Salt
1 teaspoon Vanilla Extract
¼ cup slice Almonds (for calcium)
2 Tablespoons of Honey or Maple Syrup to sweeten

Peel and boil potato in the 3 cups of water with a little salt. Reserve the cooking water, and add enough warm water to total 4 cups. Add the water, potato, vanilla, almond slices, and honey/syrup to a blender, and blend for approximately 5 minutes. Strain through a tea towel or cheesecloth.

If you enjoyed the article pop over to Go Dairy Free and rate it. There are tons of other dairy free recipes for you to try.

******************

"Some people are uncomfortable with the idea that humans belong to the same class of animals as cats and cows and raccoons. They're like the people who become successful and then don't want to be reminded of the old neighborhood." - Phil Donahue

"A dead cow or sheep lying in a pasture is recognized as carrion. The same sort of a carcass dressed and hung up in a butcher's stall passes as food". John H. Kellogg

Tags: dairy free no milk lactose intolerant vegan diet

Celebrity Chef - Ann Gentry

Ann Gentry - chef, restaurateur, food educator and visionary - has spent the past twenty years learning, discovering, and striving to raise the standard of vegetarian cooking. By combining macrobiotic food preparation with the ambience and richness of her southern upbringing, she created, founded and continues to helm Real Food Daily - the only restaurant in the Los Angeles area that serves a 100% vegetarian menu using foods grown exclusively with organic farming methods. Now boasting two locations in Santa Monica and West Hollywood, the trailblazing proprietress and former head chef, is the owner of LA's most progressive and highly lauded gourmet vegan eatery.

The Real Food Daily Cookbook:
Really Fresh, Really Good, Really Vegetarian by Ann Gentry.

In the book, you’ll find recipes for 150 of the restaurants’ most popular dishes, such as Lentil-Walnut Pâté; Country-Style Miso Soup; Tuscan Bean Salad with Herb Vinaigrette; Southern-Style Skillet Cornbread; Tofu Quiche with Leeks and Asparagus; Acorn Squash Stuffed with Sweet Rice, Currants, and Vegetables; and Coconut Cream Pie with Chocolate Sauce. You can order online at Amazon or find it in bookstores.

Alternative Medicine Magazine included RFD in its list of Top-10 veggie restaurants. "Real Food Daily has achieved the ultimate in natural-foods: all vegan, all organic, all fresh." Alternative Medicine May 2006

Double Chocolate Layer Cake
You can turn this decadent double-layer cake into a four-layer cake by cutting each cake horizontally in half with a serrated knife. Use raspberry preserves to fill the extra layers.

For the Cake:
3 cups barley flour
3/4 cup unsweetened cocoa powder
1/4 cup instant decaffeinated coffee powder
1 1/2 tsp. baking powder
1 1/2 tsp. baking soda
1 tsp. sea salt
2 cups plain soy milk
1 1/2 cups pure maple syrup
3/4 cup canola oil
1 Tbsp. apple cider vinegar
1 1/2 tsp. vanilla extract

• Preheat the oven to 325°F. Lightly oil 2 9-inch cake pans with 1 1/2-inch-high sides. Line the bottoms with parchment paper. Lightly oil the paper.
• Whisk the flour, cocoa powder, coffee powder, baking powder, baking soda, and salt in a medium bowl. Set aside.
• Using an electric mixer, beat the soy milk, maple syrup, oil, vinegar, and vanilla in a large bowl. Mix in the flour mixture until just blended.
• Pour into the prepared pans, dividing equally. Bake for 40 minutes, or until a toothpick inserted into the center of each cake comes out clean and the cakes begin to pull away from the sides of the pans. Cool in the pans on cooling racks for 20 minutes. Turn out onto the racks and cool completely.

For the Frosting:
2 12.3-oz. containers vacuum-packed extra-firm silken tofu (try Mori-Nu brand)
1 cup unsweetened cocoa powder
1/3 cup agave nectar
2 tsp. vanilla extract
2 cups semisweet vegan chocolate chips

• Blend the tofu, cocoa powder, agave nectar, and vanilla in a food processor until smooth and creamy. Set aside.
• Stir the chocolate chips in a large metal bowl set over a saucepan of simmering water until melted.
• With the food processor running, blend the melted chocolate into the tofu mixture. Transfer to a bowl. Cover and refrigerate for 2 hours, or just until firm enough to spread.

Makes 8 to 10 servings

Raw Cashew-Cheese
Soaking nuts not only makes them softer and easier to blend, it also makes them easier to digest, especially when they remain uncooked. It is very important to take the time to allow the raw cashew-cheese to set up for at least a day.

1 1/2 cups raw cashews
Cold water sufficient to cover the cashews by 2 inches
1/3 cup water
2 tsp. fresh lemon juice
2 garlic cloves
1/2 tsp. sea salt

• Place the cashews in a medium bowl. Add the cold water and let soak for 2 hours. Drain.
• Combine the cashews, 1/3 cup of water, lemon juice, garlic, and salt in a food processor and blend, scraping down the sides occasionally, for 5 minutes, or until very smooth.
• Transfer to a small bowl. Cover and let stand at room temperature for at least 1 day and up to 2 days. Refrigerate until ready to use or for up to 5 days. Makes 1 1/4 cups

Tags: vegan cakes Real Food Daily Vegan Diet vegan recipes Raw Food

An Apple a Day

Apples have been a popular fruit for thousands of years. There have been many debates on their origin. Was it an apple in the garden of Eden ? There are hundrens of varieties of apples to suit every taste.

Due to their reputation that they are are a muscle tonic, diuretic, laxative, antidiarrheal, antirheumatic, and stomachic it is no wonder the saying "An apple a day keeps the doctor away" was created.

Easy on the digestion, apples contain malic and tartaric acids that inhibit fermentation in the intestines. Apples are a good source of soluble fiber such as pectin which helps to prevent cholesterol buildup in the lining of blood vessel walls and therefore reducing the incident of atherosclerosis and heart disease. They also contain insoluble fiber which provides bulk in the intestinal tract, holding water to cleanse and move food quickly through the digestive system.

Apples contain flavonoids, antioxidants that improve immune function and prevent heart disease and some cancers. Green apples act as a liver and gall bladder cleanser and may aid in softening gallstones. Eating raw apples gives the gums a healthy massage and cleans the teeth.

A medium size apple is approx 80 calories and contains vitamins A, B1, B2 and C, calcium, phosphorous, iron, potassium, zinc and folic acid. As most of their nutrients are contained just under the skin it is best to buy the organic variety, whenever possible, so the skin can be eaten.

Use of apples is very easy as they can be eaten raw and cooked in both sweet and savory dishes. Also Applesauce is often used as a fat substitute in cooking.

Apple and Brown Rice Pilaf

1/2 onion, minced
1 tbsp virgin olive oil
1 1/2 cups brown rice
1 1/4 cups veg stock broth
1/2 tsp dried thyme, crushed
salt and pepper to taste
2 cups tart apples, cored and diced
2 tbsp parsley, chopped

Saute onion in oil in non-stick pan until tender.
Sstir in rice and brown slightly.
Stir in stock, thyme, salt and pepper
Bring to boil. Cover tightly and reduce heat and simmer until liquid absoebed and the rice cooked.
Remove from heat; stir in apples and parsley.
Serve warm or cold. Makes 4 servings.

Apple-Oat Bars
Vegetarian Times
Charmingly old-fashioned, these wholesome bars pair the comforting flavors of apples and oats. They’re the perfect snack to pack in a lunch box or enjoy with a cup of tea.

1 1/2 cups unbleached all-purpose flour
1 cup old-fashioned rolled oats
1 cup packed light brown sugar
3/4 tsp baking powder
1/2 tsp salt
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
3 tbsp vegetable oil
1/3 cup apple cider or apple juice
3 cups peeled, chopped tart apples, such as Granny Smith
1/4 cup coarsely chopped walnuts, toasted, optional

Preheat oven to 350F. Lightly grease 9-inch square baking pan, or coat with nonstick cooking spray.
Mix flour, oats, brown sugar, baking powder, salt, cinnamon and nutmeg in mixing bowl. Using fork or fingertips, work in oil and cider until mixture resembles coarse crumbs.
Press about 1 1/2 cups oat mixture firmly into bottom of prepared pan. Sprinkle with apples. Mix walnuts into remaining oat mixture, sprinkle evenly over apples and pat into even layer.
Bake 30 to 35 minutes, or until top is golden and apples are tender when pierced with a fork. Cool completely on a wire rack before cutting into bars.

Apple Shake

1 orange, juiced
2 green apples, seeded and chopped
1 ripe banana
1 tbsp brewers yeast

Place all ingredients in a blender and blend until smooth.

Apple Butter with Carolina B.
101cookbooks.com
This recipe makes roughly 40 ounces of apple butter. So you can make 5 small 8-ounce jars (great as gifts or house warming presents), or a couple large sized jars, it's up to you.

4 pounds of apples, peeled and cut into bite sized chunks (we used a mix of empire, gala, and Fuji apples - but any type of flavorful apple will do)
Roughly 1/2 gallon of apple cider
2 cups of sugar (use roughly 1/2 cup per pound of fruit)
1 1/2 tsp cinnamon
1/2 tsp cloves
Juice of one lemon

Prepare the jars: Heat oven to 225 and place jars (but not lids) on the baking racks. Jars will need to stay in the oven for at least 20 minutes. Wash the lids with hot water and let them dry completely on a clean towel.

Make the apple butter: In a big, heavy pot over medium/med-high heat add the apples and enough apple cider to just cover the apples. Bring to a simmer. A bit of a foam will form, you want to skim that off a couple of times (don't obsess). Cook the apples until they are tender throughout, roughly 20-30 minutes. Take the apples off the heat, let them cool for a couple minutes, and then puree in a blender, in small batches (don't fill the blender over half full with the hot liquid or you will have a mess). The puree should be the consistency of a thin applesauce.

Put the puree back in the big pot over medium heat. Bring puree to a simmer (you need it to hit 220F on a candy thermometer). Then, while stirring, slowly sprinkle in the sugar, cinnamon, cloves, and lemon juice. Continue to simmer over medium/med-low heat. It takes quite a while from this point until the apple butter reduces and really thickens up, anywhere from 1 to 2 hours (try to keep it around 220F). Make sure you stir regularly, you don't want it to burn or cook to the bottom of the pot. You are looking for the apple butter to thicken up and darken. Towards the end it gets a bit messy, the simmer becoming more lava-like - it also sounds different, lots of plop and slop noises and lots of spattering coming from the pot. Remove from heat.

Fill your your biggest, deepest pot with water and bring to a rolling boil. The water level will need to cover the jars.

Fill the jars:Using tongs carefully remove each jar from the oven and fill to within 1/4 inch of the top with the apple puree. Wipe off rims with a clean dry paper towel. Place a dry lid on each jar and close tightly. Using tongs place each of the jars in the boiling water and boil for 10 minutes.


Tags: apples apple recipes vegan blog vegan diet vegan recipes

Seeds - Sesame Seeds

Sesame seeds, tiny flat seeds, have been known for over 5000 years in the Middle East. They were probably the first condiment and their oil has also been used for thousands of years.

Many Middle Eastern traditional dishes contain the seeds. Tahini, a smooth, creamy paste made of toasted, ground, hulled sesame seeds, Hummus, an appetizer made of ground chickpeas, garlic, lemon juice, salt and tahini, Baba Ghanoush, a dish of roasted eggplant seasoned with tahini, lemon juice, garlic, and salt and the sweetmeat Halva.

Nutritionally sesame seeds are excellent in a vegan diet being 25% protein (compared with 13% in eggs) and rich in the essential amino acids methionine and tryptophan which are often lacking in plant proteins. An excellent source of vitamin B1 and E, calcium (when unhulled), manganese, copper, magnesium, iron, phosphorous and zinc. They also contain sasamin and sesamolin which are unique fibres called lignans known to reduce cholesterol levels and protect the liver.

Healthwise, on top of the benefits of the vitamins, minerals and amino acids they relieve constipation and remove worms from the intestinal tract. They are an aid to digestion, stimulate blood circulation, and benefit the nervous system. Note that because of their and other nuts high oil content, they should be eaten in moderation.

Sesame seeds turn rancid quickly, so purchase as fresh as possible and store them away from light and heat, but preferably refrigerate.

One way to use them is to toast them and sprinkle them over vegetables, noodles, eggplant dishes, stir fries, bread doughs and cookies before baking, and over fruit and nut confections. Toast by putting the seeds on a ungreased pan in a 350 degree oven for 10 to 15 minutes, stirring a couple of times. They can also be included untoasted in baked goods or sprinkled on top of them.

Tahini (Sesame Seed Paste)
Homecooking.com

2 tbsp sesame seeds
1/2 tsp sesame oil
1/4 tsp sea salt
1/4 cup warm water

Blend sesame seeds in a blender and grind until smooth. Add sesame oil, salt, and then slowly add 1/4 cup of water while blending. Blend until completely smooth. Yield: 1/2 cup

Sesame Butter

1/4 cup vegan margerine
1 tsp vegan Worcestershire Sauce (anchovy-free)
1/2 tsp garlic salt or granules
1 tbsp toasted sesame seed

Mix all ingredients together. Try spooned over veggie burgers or steamed asparagus.

Gomasio (Oriental Salt)
Tastier than salt and cuts down on sodium intake.

4 tablespoons sesame seeds
1 teaspoon sea salt

Toast seeds in a dry skillet until they just begin to color. Use low heat, watch carefully so they don't bun and shake the skillet often. While hot, grind in a blender or pestle and mortar. When crushed, add salt and process or pound a few seconds longer to coat salt with oil from the seeds. Makes 1/4 cup.

Tags: sesame seeds tahini vegan diet blogs vegan recipes

In The News

AFD Firefighters Shun Meat To Go Vegan
KVUE HealthVue Austin Texas June 2, 2006

ERIN OCHOA reports:
The word 'firefighter' usually conjures up images of brawny men scarfing down hearty meals between calls, but that's not the case for a handful of firefighters in Austin.

After a recent health scare, an entire shift has gone vegan! Ground beef, cheeseburgers... that's what you might expect to find in the fridge at any given firefighter station.

"It's Texas and we're firefighters, so the stigma is meat and lots of it," said Firefighter Matt Moore, AFD.

But at Station 2, "Team C," as they're called, follows a much different diet. They only eat vegan foods.

"Nothing that flaps a wing, wiggles a fin, paws a hoof, closes a clam -- nothing or anything related - no milk, no dairy, no butter, no cheese," said Firefighter Rip Esselstyn, AFD.

Their health kick started about a few years ago during a routine cholesterol check when a fellow firefighter (who's no longer at this station) tested well above 240. That's the range considered 'high risk.'

"I was 152, Josh was like 162, James Rae was 344..." said Esselstyn. So the guys took a united stand. All the guys on the C-shift went vegan. They now take turns preparing and serving vegan dishes during their 24-hour shifts.

"Sometimes you bomb big time, and sometimes you create something that's great," Esselstyn said. While their diet has definitely helped lower their cholesterol levels significantly, the idea is
still just a little hard to swallow for some of the other firefighters.

"In the fire department, we call it worming, so it's to be expected -- but to call the beef council and have then send posters and bumper stickers and then have it inundated on the whole inside the station was really, really -- I mean you've got to take that with a grain of salt. It was a good worm," Moore said.

The C-shift is even working on publishing a cookbook. It's expected to be out in about a year.
You can learn more on their Web site at www.engine2.org

*********

Dairy Free Soft Cheese Substitute
from Recipes4us

Makes approx 450g/1lb

450g/1lb Firm Tofu
1/2 Teasp Grated Nutmeg
1/2 Teasp Sea Salt
Freshly Ground Black Pepper
90ml/3fl.oz. Olive Oil

Place 3/4 of the tofu in large mixing bowl together with the remaining ingredients and mash until smooth.
Add sufficient of the remaining tofu to achieve the desired consistency.

Use to replace soft cheeses, such as Ricotta, in pasta dishes.


Tags: dairy-free lactose intolerant vegan blog vegan diet

Cereals - Wild Rice

Wild rice is the seed of an aquatic grass originally grown by indigenous tribes around the Great Lakes. Today most wild rice is grown in the Midwest and California. It is used as a grain, a vegetable and for ornamental purposes. Wild rice and maize are the only cereals native to North America. Wild rice was known to the Ojibwa as "manoomin" or "good berry".

There are four species of wild rice:
Northern wild rice (Zizania palustris), annual, Minnesota.
Wild rice (Z. aquatica), annual, Saint Lawrence River, Atlantic and Gulf coasts.
Texas wild rice (Z. texana), perennial, San Marcos River Texas.
Manchurian wild rice (Z. latifolia), perennial, China.

The seeds of the two annual species are the ones most commonly harvested as grain. Almost always sold as a dried whole grain, wild rice is high in protein and fiber (twice the protein and fiber of brown rice). It also contains potassium, phosphorus, thiamine, riboflavin, niacin, zinc, copper and lysine. It contains less iron and calcium than brown rice. Its high levels of linolenic acid make the fat in wild rice highly nutritious. One cup of wild rice is approximately 165 calories.

Wild rice is an excellent substitute for brown rice and potatoes and is used in casseroles, soups, salads, desserts, breakfast cereal, pancakes and muffins. Store in the refrigerator in a covered jar and wild rice will keep indefinitely.

Be sure to rinse wild rice thoroughly before cooking it to remove any debris. Boil one cup of wild rice to 2 1/2 cups water for approx 40-60 minutes, do not overcook or it becomes starchy.

Crockpot Wild Rice with Cherries, Apricots, and Pecans
Chet Day's Blog

1 cup converted white rice
1 cup wild rice -- rinsed and drained
29 ounces canned vegetable broth
1/2 cup hot water
1/4 cup dry sherry (optional)
1 medium onion -- chopped
3/4 tsp garlic powder
1/2 tsp garlic pepper
1/2 cup chopped dried apricots
1/2 cup dried cherries
1/2 cup chopped pecans, toasted if desired
1/4 cup chopped fresh parsley

In your slow cooker, mix together the white rice, wild rice, broth, water, sherry, onion, garlic powder, and garlic pepper. Cover and cook on the low heat setting about five hours, or until the rices are tender but not mushy. Stir in the apricots, cherries, pecans, and parsley. Serve immediately. Makes about 8 to 10 servings.

Wild Rice Pilaf
WH Foods

If you want a rice pilaf for special occasions this recipe is for you. It is substantial, full of flavor, and is quite easy to prepare. The combination of flavors blends beautifully, and the variety of ingredients makes this a highly nutritious dish.

½ cup wild rice
1 cup long grain brown rice
1 med onion, chopped
¾ cup diced celery, about ¼ inch pieces
2 cups sliced crimini mushrooms
1 med green apple, diced about ¼ inch pieces
4 med cloves garlic, minced
½ cup chopped walnuts
6 dried apricots, coarsely chopped
½ cup raisins
½ cup chopped fresh parsley
2 tbsp chopped fresh sage
3 tbsp chopped fresh thyme
½ tbsp fennel seeds
¾ cup + 1 tbsp chicken broth
2 tbsp extra virgin olive oil
salt and black pepper to taste

Bring 3½ cups of lightly salted water to a boil. While water is coming to a boil rinse the wild rice under running water in a strainer. When water is boiling add both wild and brown rice, cover, turn heat to low and cook for about 45 minutes, until tender. Do not overcook. You will most likely have excess water when rice is cooked properly. Put cooked rice in a strainer and drain out excess water. Set aside in a bowl large enough to mix everything together. Heat 1 tbsp chicken broth in a large stainless steel skillet. Healthy Sauté onion in broth over medium heat for 5 minutes. Add mushrooms and celery and continue to sauté for another 2-3 minutes. Mix all the stuffing ingredients together in bowl and season with salt and pepper. Preheat oven at 350 degrees. Place stuffing in an 8 inch square baking dish and bake covered for about 1 hour. Drizzle with olive oil and mix with a fork keeping it fluffy. Serves 6

Cranberry and Wild Rice Salad
Seattle and King County Public Health

1 cup wild rice
1 teaspoon salt
1/2 cup walnuts
8 ounces cranberries, fresh or thawed frozen
1/2 cup sugar
2 tablespoon vegetable or olive oil
1 tablespoon rice vinegar
3 green onions, chopped (including green tops)

Combinene wild rice, salt and 1 qt water in a large saucepan. Bring to a boil over high heat. Cover, reduce heat, and simmer until rice is tender to bite and most grains have split open, 45 to 60 minutes. Drain in a colander and let cool. Meanwhile, spread walnuts on a cookie sheet and toast in a 325 degree oven until lightly golden, about 10 minutes, coarsely chop. Sort cranberries, discarding any stems and bruised or decayed fruit; cut each cranberry in half.
In a saucepan over medium-high heat, stir the sugar and 1/2 cup water until the sugar is dissolved and mixture boils. Remove from heat; stir the halved cranberries. Gently stir occasionally until insides of cranberries have turned red but are still firm, 8 to 12 minutes. Pour through a strainer into a bowl, reserving the cranberry-sugar syrup. In a large bowl gently mix wild rice, cranberry halves, oil, and vinegar. Stir in 2 tablespoons cranberry syrup; taste and add up to 1/4 cup more syrup to sweeten and moisten salad as desired. Stir in green onions. Cover and chill for at least 4 hours or up to 1 day. Stir in walnuts before serving. 8 servings

Tags : wild rice vegan blog vegan diet cereals

Summer Soups

There is nothing nicer in Summer than cold soup served with your favorite bread or rolls. Tasty, nutritious and easy to prepare and suitable for lunch, dinner or serving at a BBQ or picnic.

Surya’s Fire-Roasted Gazpacho
VegCooking.com
Courtesy of Blossoming Lotus

1 1/2 cups grilled roma tomatoes
4 cups tomato juice
2/3 cup filtered water
2/3 cup cucumber, seeded and diced
2/3 cup corn, fresh or frozen
1/2 cup green bell pepper, diced
1/3 cup red onion, diced
3 Tbsp. lime juice, fresh squeezed
3 Tbsp. cilantro, minced
1 Tbsp. shoyu or soy sauce
1 Tbsp. basil, minced
1 1/4 tsp. cumin powder, toasted
1 tsp. garlic, minced
1 tsp. jalapeno pepper, seeded and diced
1/2 tsp. chili powder
1/2 tsp. hot sauce (optional)
Pinch of cayenne
Sea salt, to taste
Black pepper, fresh ground, to taste

Place the tomatoes and juice in a blender and blend until smooth. Place in a large bowl with the remaining ingredients and mix well. Serve chilled. Makes 8 cups

Avocado Vichyssoise
Vegetarian Times

3 medium-sized red-skinned potatoes, peeled and diced
1 large ripe Haas avocado, peeled, pitted and chopped
2 cups plain soymilk
1 cup vegetable stock plus more if needed
1/3 cup minced fresh chives

Steam potatoes until tender, about 10 minutes. Let cool.
Put potatoes, avocado, milk and stock in a food processor or blender, and purée until smooth.
Add more stock, if necessary, for desired smoothness.
Transfer soup to bowl, and stir in chives, salt and pepper to taste.
Cover tightly, and refrigerate until cold, about 2 hours. 3. Makes 6 cups

Ginger-Cantaloupe Soup
Rodion Allphin (adapted from Veggie Life)
Fatfree.com

3 cups diced cantaloupe
3/4 cup orange juice
1/4 cup lemon juice
2 teaspoons chopped candied ginger
1/2 cup soy or rice cream
Additional candied ginger for garnish (optional)
1. In a food processor or blender, combine 2 cups of cantaloupe, orange
juice, lemon juice and ginger. Process until smooth.
2. Transfer to a bowel and stir in soy/rice cream and remaining cup of
cantaloupe, diced small.
3. Serve chilled, garnished with slivers of candied ginger, if desired.

White Gazpacho
Sally Charette Fatfree.com

1 to 1 1/2 pounds English cucumbers (around 2-3, depending on size)
2 cups soy yogurt
2 1/2 cups veg broth
1 clove garlic (I like a plump one)
1 tsp lemon juice (optional)
2 tsp fresh cilantro (coriander), chopped finely
2 tsp fresh green onions, chopped finely

Peel cukes and chop into chunks.
Don't waste your time dicing, just cut them and toss them into the blender.
Add crushed garlic, 1/2 of the broth, lemon juice, and yogurt.
Blend till there are only little bitty bits of cucumbers visible--or to the consistancy you desire. Add little more cucumber for a thicker soup.
Pour into a larger container and stir in the rest of the broth.
Sprinkle the cilantro and green onions on top.

Tags : vegan diet vegan blog vegan soups nutrition

Sea Vegetables - Arame

For centuries sea vegetables were only eaten by people in the Far East and those on a Macrobiotic diet, but due to their high nutrition and health benefits they are fast becoming popular with vegetarians and vegans.

Being sweeter and milder tasting, Arame is a good place to start when trying out a sea vegetable in cooking for the first time. Arame grows on the coasts of Peru and Japan. It is often called the sea oak as it's leaves resemble big, tough oak leaves. Once harvested it is shredded and dries to a black color. When cooked it changes color to dark brown.

Arame, like other sea vegetables is high in iodine, calcium, iron, vitamin A, niacin, vitamin C, folate, magnesium, riboflavin, pantothenic acid, zinc and protein. It contains plant compounds called lignans which are said to have cancer protecting properties. Arame is one of the richest sources of iodine of any vegetable so is excellent for thyroid health. The pantothenic acid is important for the adrenal glands. Nutrients in sea vegetables help cleanse the colon and improve digestion and absorption. As Arame promotes soft, wrinkle-free skin, enhances glossy hair and prevents its loss, it is used in many beauty products.

Preparation: Shake to remove any grit, put in colander/sieve and rinse well with cold water. Soak in a pot for around 8-10 minutes and drain. Arame can be steamed, sauteed, added to soup, or eaten in salads.

Simple Arame Recipe
from Ketayun fatfree.com

Saute finely sliced onions carrots and ginger in water or water/wine combo. When almost done, place arame on top and let it steam till soft. Mix and add soy, tamari or vinegar. You could eat this with brown rice, tofu, or after cooling chop it and add soy mayo+lemon juice and scoop it with rice crackers.

Mediterranean-Style Roasted Vegetables with Arame
A delicious recipe, to entertain in style and surprise your friends.
from clearspring.com

1/2 cup Arame
4 baby onions, or 1 medium onion, quartered
2 medium carrots, cut into chunks
2 courgettes cut into thick rounds
1 red pepper, cut into pieces (discard seeds)
handful of mushrooms, cut in half
1 clove garlic, minced
3 tbsp extra virgin olive oil
3 tbsp concentrated apple juice (optional)
1 tbsp dry oregano
2 bay leaves
pinch of sea salt

Rinse the arame under cold water quickly. Soak it in just enough cold water to cover for 7 minutes, then drain well. Heat the oven to medium heat (200°C/375°F/gas mark 6). In an oven casserole dish, mix the vegetables, arame and seasonings well. Add a small amount of water to just cover the bottom of the dish. Cover with the lid and bake until the vegetables are sweet and tender (approximately 30-35 minutes).Garnish with 1tbs capers and chopped parsley. Serves 2

Arame Lemon Soak Bath
from Eden Foods

Deeply relaxing and cleansing. The minerals in the arame are readily absorbed into the skin helping to cleanse pores and melt away accumulated fats and oils.

1 cup Eden Arame
2 quarts water
1 lemon, cut in half

Place the arame and water in a pot. Bring to a boil, reduce the flame and simmer for 15 minutes until the water becomes brown. Strain out the arame and discard. Pour the water into the bath tub. Add more hot or warm water until comfortable. Squeeze the lemon juice into the tub and toss the skins in. Relax and enjoy for about 10 minutes.

Tags: arame sea vegetables vegan recipes blog health

Article on "The China Study"

Thought you would like to read this excellent article on the best seller "The China Study". It is a very interesting book and is available from many places like Benbella Books and Amazon.

Eat vegetables to heal and stay healthy
By Sandra Bender
hattiesburgamerican.com
Jun 8, 2006

In January my brother, age 59, was diagnosed with lung cancer, not the smoker's type. In May, my cousin, age 68, had his second heart attack and bypass surgery. Searching the font of knowledge, the Internet, I found surprising information about prevention and healing.

"The China Study," a superbly written book on the study of diseases in China and their relationship to nutrition, provides scientific evidence that whole, plant-based nutrition can prevent deadly and debilitating diseases such as certain types of cancer and coronary heart disease.

All animal products, including red meat, chicken, fish, and dairy products, were implicated in these diseases.

Although eating meat includes saturated fat, eating animal protein is apparently a bigger problem than saturated fat because it increases a person's blood cholesterol more than does saturated fat and dietary cholesterol.

Dr. T. Colin Campbell, professor emeritus of nutritional biochemistry at Cornell University, and his son, Thomas Campbell, wrote the book, a culmination of a 20-year partnership between Cornell University, Oxford University, and the Chinese Academy of Preventive Medicine.

Studying the effects of nutrition is complicated because so many things affect our health, such as genetics, exercise, lifestyle choices and the variety of diets we consume.

Studying diseases in China made observations easier to interpret because most of the adults still lived in the villages where they were born and their eating habits and lifestyle remained typical for their area.

Since the 1980s and continuing into the present, Campbell's team of scientists have studied the market places, blood, urine, and deaths of 6,500 adults from 65 countries. The New York Times termed the study "the Grand Prix of epidemiology."

Diseases clustered together in geographic areas, based on diet. Diseases occurring together were cancers of certain types, advanced coronary heart disease, Type I and Type II diabetes, obesity, multiple sclerosis, osteoporosis, mental dysfunctions of aging and others.

These were labeled "diseases of affluence" because as villages became wealthier people ate more meat, fish, and fowl.

The food most associated with diseases of affluence was animal proteins. Eating even small amounts of animal products increased diseases. Healthier communities ate whole, plant-based foods that did not have the fiber removed through processing.

"The China Study" breaks new ground because it examines variations in a general population that eats small amounts of animal protein.

Research on Western populations has often failed to show a relationship between diet and disease because most Westerners eat a diet rich in animal products. For example, Harvard researchers have not detected a relationship between fiber and colorectal cancer, perhaps, because all patients were eating too much animal protein for fiber to be protective.

But in China, eating more fiber was consistently associated with lower rates of rectal and colon cancer.

A plant-based diet prevents cancer in a variety of ways. For example, on such a diet, Chinese women's onset of menstruation is a higher average age, 17 years, compared to the U.S. average of 11 years.

Chinese estrogen levels are about half of that of Western women, which decreases cancer risk to one-fifth that of Western women.

Also, higher amounts of antioxidants in the blood meant less cancer of all types in families.

"The China Study" describes the politics of medical information. Most doctors, it says, are inadequately trained in nutrition.

The food industry's institutes such as the National Dairy Council and National Cattlemen's Beef Association have combined forces to produce a Medical Nutrition Curriculum Initiative that is provided free to medical schools and promotes a meat-centered diet.

The pharmaceutical and medical device industries spend a lot of money promoting pills and devices.

Who promotes vegetables?

My brother, cousin, husband, other family members and I are adapting to a vegan diet, which is whole, plant-based foods. My brother and cousin are also following their doctors' advice. Changing lifelong eating patterns is not easy. Simple vegan cookbooks can help with meal plans. And yes, Mississippians can eat purple eye peas, tomatoes, greens, and cornbread for a familiar, healthy meal.

Sandra Bender is a community columnist who lives in Petal. You can reach her at sandrabender@comcast.com.

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A nice easy, tasty recipe that can be eaten at any time of the day.

Rosie's Pepper and Pine Nut Squares
from Cherry's Vegan Recipes at parsleysoup.com

1 block frozen puff pastry, thawed
1 red pepper, chopped
Handful of pine nuts
1 red onion
1 clove garlic
Salt and pepper

Chop onion and garlic and fry in a bit of olive oil for a few minutes.
Roll out pastry and cut into squares (about 10cm/6").
Arrange squares onto a baking sheet and spread out onion mixture on them.
Sprinkle with peppers and pine nuts and cook at 200ºC/400ºF for about 10 minutes.

Tags: The China Study vegan diet vegan recipes vegan blog