Glorious Green Beans

Green beans, or string beans as they are often called, are a very nutritious addition to any meal. Modern green bean varieties are more tender and do not have the "stringyness" of old varieties.

They, with other bean varieties, originated in the Americas and were introduced to Europe by the early Spanish explorers.

Green beans are an excellent source of manganese and vitamins C and K. They are a good source of vitamin A via their beta-carotene content, iron, folate, dietary fiber, potassium, magnesium, calcium, thiamine, riboflavin, niacin, copper and phosphorous. They also contain omega-3 fatty acids. Low in calories and high in fiber they are an excellent diet food.

The combination of vitamin C and the beta-carotene in the beans makes them an excellent natural antioxidant and anti-inflammatory. On the down side, green beans contain oxalates and should be eaten with caution by those with untreated kidney or gallbladder problems.

When purchasing, look for organic, blemish free, green beans which are firm and snap when broken. Store unwashed in a plastic bag or container in the fridge. They will keep up to a week in the fridge without losing any of their nutrients. Green beans are also readily available frozen and canned. You can also bottle, dry or freeze them yourself.

Fresh green beans are wonderful steamed or stir fried for a few minutes or even raw in salads. They can also be curried, pickled or added to stews and casseroles. Wash and prepare at the last minute so as to preserve their nutrients and never overcook as it will cause them to discolor.

Wanting to grow your own green beans ? Garden and Hearth have a quick guide to growing them.

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Oriental Green Bean Salad
From "The Arabian Delights Cookbook" by Anne Marie Weiss-Armush (available at Amazon.com)

1 lb green beans, fresh or frozen (cut into pieces, or French-cut)
2 onions, chopped
2 tbsp olive oil
1 serrano chili, seeded and chopped
1/4 cup water
1/2 tsp salt
juice of 2 lemons

If you are using fresh beans, steam them until crispy-tender. Drain. Sauté the onions in the olive oil until softened and transparent. Add the drained fresh green beans or the frozen beans and the chili, stirring to mix well. Sauté for 2 minutes. Stir in the water and the salt and bring to a boil. Reduce the heat, cover, and steam for about 7 minutes, until the beans are tender. Uncover and raise the heat to evaporate as much of the water as possible. Toss with the lemon juice. Taste and adjust seasoning. Serve at room temperature or slightly chilled.

Quick Pickled Green Beans
From Crescent City Farmers Market - New Orlenes

2 pounds fresh green beans
2 cups water
2 cups cider vinegar
2 tbsp. sugar
4 tsp dill seeds, crushed
2 tsp dry mustard
1 tsp pepper
1/2 tsp salt
2 cloves garlic, crushed

Wash beans; trim ends, and remove strings. Place beans into a large saucepan of boiling water, cook 5 mins. Drain and plunge beans into ice water; drain again. Place beans in a large shallow, nonmetal dish; set aside.
Combine 2 cups water and next 7 ingredients in a small saucepan; bring to a boil. Pour mixture over beans; cover and marinate in refrigerator 8 hours, stirring occasionally. (Can be stored in refrigerator up to 1 week,
stirring occasionally.) Serves 8.

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Cool as a Cucumber

Cucumbers like pumpkins, squash, and melons are cucurbits or vine crops. They have been cultivated for thousands of years and were very popular in Rome, Greece and Egypt both as a food and for their skin healing properties.

Although a summer crop cucumbers are generally available all year round. There are different types available, some being grown as a salad vegetable and others for pickling. Cucumber are over 95% water and low in calories which makes them very popular with dieters.

They are high in vitamin C and are a good source of vitamin A, manganese, magnesium, potassium, folate, dietary fiber (especially the skin) and tryptophan. They also contain silica and molybdenum. Silica, combined with vitamin C, is excellent for the skin. Applied externally cucumber hydrates the skin, reduces swelling like puffy eyes and relieves sunburn and other mild skin complaints. Silica is also necessary for healthy connective tissue. Molybdenum is an essential trace mineral and is required for the activity of some body enzymes.

Choose cucumbers which are firm and are stored in a cool area in the shop as they are sensitive to heat once picked. They should have mid to dark green skins. Try to purchase organic, non-waxed cucumbers when available, so that you can safely eat the fiber rich skins. They will store well at home for a few days, in the fridge in a sealed container.

If you live in a warm climate with no frost you might like to grow your own cucumbers and should find the info at the Cucumber Growing Tips website useful. The site also has excellent links to other cucumber information. As mentioned in a previous posting Companion Planting , planting nasturtiums will protect the cucumbers against aphids, and growing beans in the same bed will enrich the soil with nitrogen which growing cucumbers love.

Eat a crisp, cool, and juicy cucumber today and enjoy the "Cool as a Cucumber" experience.

Cool Cucumber by Alysha Bhatti (aged 8)
Poetry Zone

Cucumber with noodles
Pizza or rice.
Even on its own
Cucumber tastes nice.

Vegan Tzatziki Recipe
From Jolinda Hackett,
Your Guide to Vegetarian Cuisine at About.com

2 cups plain soy yogurt
2 cucumbers, diced small
3 cloves garlic, minced
3 tbsp lemon juice
1 tbsp olive oil
dash salt and pepper
1 tbsp fresh chopped mint leaves
1/4 tsp paprika

Mix together all ingredients. Chill for at least an hour

Asian Cucumber and Sesame Salad
From Choose Veg

1 English cucumber
2 tbsp sesame seeds, toasted
3 tbsps soy sauce
4 tsps mirin
2 tsps rice vinegar
1 tsp sugar

Cut the cucumber lengthwise into 1/4-inch pieces, cut each piece in half, then cut the halves lengthwise into thin strips. Place them into a bowl and set aside. Place the soy sauce, mirin, rice vinegar, and sugar into a small container with a secure lid. Put the lid on and shake to create the vinaigrette dressing. Pour the vinaigrette over the cucumber, toss to coat, cover, and marinate for 1 hour, stirring once or twice. Just before serving, sprinkle the toasted sesame seeds on top.

Quick Onion, Tomato and Cucumber Relish (Kachoomar)
From iVillage Recipes
Great on greens for a salad, this relish actually is the perfect side to roast vegetables or a vegan burger. Be sure to allow it 30 minutes to rest before serving so flavors can develop.

1 1/2 cups chopped onion
3/4 cup chopped cucumber
3/4 cup chopped tomato
1/2 cup chopped sweet bell pepper
2 to 3 tbsps chopped fresh coriander
6 hot green chilis, minced
1/3 tsp cumin
1 small lemon, juiced
1/2 tsp coarse salt, or to taste

Mix all ingredients in a bowl, toss well, and let rest for a half-hour before serving. Serve at room temperature or refrigerate for a refreshing cold salad.

Creamy Cucumber Soup
From The Vegetarian Times
Mild silken tofu absorbs the flavors of foods it’s paired with, making it the perfect base for this cold soup laced with fresh dill and green onions. For a picnic, pack the soup into a 1-quart, wide-mouthed thermos and serve in paper cups.

2 medium-size cucumbers, peeled (about 1 lb.)
1 1/3 cups firm silken tofu, drained (about 10 oz.)
2 tbsps fresh lemon juice
1 tbsp chopped fresh dill
6 green onions, chopped (about 1/3 cup)

Grate half of 1 cucumber into large bowl. Coarsely chop all remaining cucumber. Purée chopped cucumber, tofu, lemon juice, dill and 1/4 cup water until smooth in blender or food processor. Add tofu mixture and green onions to grated cucumber, and stir to combine. Cover and chill 1 to 2 hours before serving. Serves 4

DON'T EAT THIS ONE :)
Cucumber-Lemon Tonic recipe
From Recipe Goldmine
Soothing astringent for oily skin. This tightens pores, soothes sunburn, and can be used as a natural deodorant.

1 cup witch hazel
Juice of 1 lemon
3 tablespoons coarsely chopped cucumber

Mix in a clean glass bottle, then let set for 2 days. Remove cucumber. Keep lotion in a cool place or the refrigerator to use as a splash.



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Have a Happy Vegan Mother's Day

What better way to spoil Mum on Mother's Day than breakfast in bed or a relaxed brunch ? Being Vegan doesn't mean that breakfast needs to be a simple meal of just ordinary cereal and fruit. There are so many fabulous, tasty and nutritious recipes on the Net, that I found it hard to select only a few for today's blog entry. Make this a very special day for that very special person, your Mother.

Mothers are the place where love
Emerges from the earth,
And happiness rings out like bells
In honor of our birth.

Mothers are the sun that lights
For life our inner sky,
So we may know that we are loved
And need not question why.

Mothers are the moon that shines
Upon our black despair,
So even when we weep, we know
That someone's always there.

Whatever fear, or stress, or pain
Might them to anger move,
We know that underneath the storm
We have, always, their love.

Nicholas Gordon

Watermelon Strawberry Cooler
From Mothering Magazine
By Cathe Olson Author of Simply Natural Baby Food
This vivid pink smoothie makes a light and refreshing snack and provides calcium and vitamin C.

3 cups diced watermelon, seeds removed
1/2 cup plain yogurt (dairy or nondairy)
8 to 10 frozen strawberries

Place all ingredients in blender and puree until smooth. Makes 2 servings (Also makes makes great popsicles.)

There is only one pretty child in the world, and every mother has it.
Chinese Proverb

A.C.'s Crunchy Raw Cereal
From Hallelujah Acres

1 small organic sweet potato (grated or flaked)
1/4 cup raw almonds or walnuts (chopped & soaked)
1 banana (sliced)
sweet almond milk

Mix first three ingredients together and pour Sweet Almond Milk over it. It’s crunchy, delicious, and won’t get soggy in the milk.

Sweet Almond Milk
From Rhonda’s Recipes for Life

1 cup raw almonds
3-4 Medjool dates (other type dates can be used)
6 cups distilled/filter water

Soak almonds overnight and drain. Pit dates. Blend half of the almonds, half the dates, and 3 cups of distilled water until creamy. Repeat with remaining ingredients. Pour through a very fine strainer or cheesecloth. Refrigerate.

God could not be everywhere and therefore he made mothers.
Jewish Proverb

Spinach Mushroom Quiche
From 101 Cookbooks

For the crust:
1/2 cup rolled oats
3 tbsps sesame seeds
1 cup whole wheat pastry flour or whole spelt flour
1/2 tsp baking powder
3/4 tsps sea salt
1/2 tsp freshly milled black pepper
1/3 cup unflavored soy milk or water
1/3 cup light sesame oil or pure olive oil plus more for brushing the pan

For the filling:
7 tbsps extra-virgin olive oil
1 cup finely diced onion
10 ounces white button mushrooms, thinly sliced
2 tbsps dry white wine or water
1 1/2 tsps coarse sea salt
3 garlic cloves, slice crosswise into 1/8-inch rounds
10 to 12 fresh basil leaves, chopped
1/2 tsp finely chopped fresh thyme leaves
Pinch hot red pepper flakes
1 pound firm tofu, rinsed and patted dry
2 tbsps freshly squeezed lemon juice
1 tbsp rice vinegar
2 pounds fresh spinach
Paprika for dusting

Preheat the oven to 350F. To make the crust, spread the oats and sesame seeds on a baking sheet and toast in the oven for 8 minutes. Transfer the toasted oats and sesame seeds to the bowl of a food processor fitted with a metal blade. Add the flour, baking powder, salt, and pepper, and process until the oats are finely ground. In a medium bowl, whisk together the soy milk and oil. Using a wooden spoon, mix in the dry ingredients to form a dough. Lightly brush a 9-inch or 10-inch tart pan with oil. Put the dough in the tart pan. Place a piece of plastic wrap on the dough and press down evenly, making sure to fill in the fluted sides of the pan. Trim the tart of any excess dough and refrigerate while you make the filling. To make the filling, in a wide saute pan over medium heat, warm 2 tablespoons of the oil. Add the onion and mushroom, raise the heat to high, and saute for 10 to 12 minutes, stirring and shaking the pan until the vegetables are caramelized. Add the wine and scrape up any brown bits from the bottom of the pan with a wooden spoon. Season with 1/2 teaspoon of the salt and continue to cook until dry. Using a rubber spatula, scrape the vegetables into a mixing bowl and set aside. In a small saucepan over medium heat, warm the remaining 5 tablespoons of oil. Add the garlic, basil, thyme, and red pepper flakes. Simmer gently for 3 to 4 minutes or until the garlic is golden. Do not let
the garlic brown or it will become bitter. With a rubber spatula, scrape the garlic oil into the bowl of a food processor. Crumble the tofu into the bowl of the food processor. Add the lemon juice, vinegar, and remaining 1 teaspoon of salt and puree until smooth. With a rubber spatula, scrape the puree into the mushroom-onion
mixture. Remove and discard the tough stems of the spinach. Wash the leaves in a large bowl with several changes of cold water. Transfer the spinach to a pot and cooke, covered, over high heat for several minutes, just until wilted. Drain in a colander and rinse under cold water to arrest the cooking. Drain well and squeeze
dry. Transfer the spinach to a cutting board and chop fine. Add the spinach to the rest of the filling and stir well to combine. Fill the tart shell with the tofu and vegetable mixture and smooth the top with the back of a spoon. Dust with Paprika. Bake for 45 to 50 minutes,until firm. Let the tart cool for 8 to 10 minutes before
slicing and serving. 4 to 6 servings. From: Peter Berley's The Modern Vegetarian, Regan Books (October 1, 2000)

I'd like to be the ideal mother, but I'm too busy raising my kids.
Unknown

The Best Breakfast Scramble Ever!
From VegWeb
Submitted by little2ant, 01/12/07

Cheez sauce:
1/2 cup flour
1/2 cup nutritional yeast
1 tsp garlic powder
2 cups water
1 tsp yellow mustard
4 tbsps or less of vegan margarine
Stir fry:
1/2 onion
1/2 green pepper
1 tub drained and crumbled extra firm tofu (not silken style)
cooking oil
turmeric (optional)
salt and pepper to taste

Make Cheez Sauce:
Mix first 3 ingredients together in sauce pan. Add H2O and mix thoroughly. Heat on Med until thick and bubbly. Remove from heat and add mustard and margarine (I like Earth Balance). Set aside.
Stir Fry:
Saute up some onion, and green pepper in oil. When they are good and soft, move them to the sides of the pan and form an empty circle in the middle for your tofu. Add more oil to the middle of the pan, then add your drained, crumbled tofu (don't use silken, use extra firm). When it starts to get golden, mix in the peppers and onion and keep frying. You can add some turmeric for color if you like. When it looks like you could eat it, add the nutritional yeast sauce and mix it all in to coat until that becomes golden brown too. I saute this for another couple of minutes. You might not need all of the sauce. I save the leftovers for pizza or
nachos.Add salt and pepper to taste (this makes all the difference!)

Eat! This is SOOOOO good and it’s great on toast or English muffins (I use Matthew's brand). I don't miss eggs at all after discovering this! Serves: 3-4

Motherhood: All love begins and ends there.
Robert Browning

Coconut Banana Vegan French Toast
From About.com
Jolinda Hackett's Guide to Vegetarian Cuisine

2 bananas
1 cup coconut milk
3/4 cups soy milk
1/2 tsp sugar
1/2 tsp cinnamon (optional)
bread
oil or vegan margarine for frying

Mash the bananas well and whisk together with the coconut milk, soy milk, sugar and cinnamon. Pour into a shallow pan or pie tin. Dip both sides of the bread into the mixture, and cook in a lightly greased skillet over medium heat. French toast should be lightly golden brown on both sides.

My mother had a great deal of trouble with me but I think she enjoyed it.
Mark Twain

Portabella Mushroom Steaks
From All-Creatures.org

portabella mushrooms
garlic powder or crushed garlic
oregano
black pepper
olive oil
balsamic vinegar

This recipe can be prepared in a microwave or conventional oven. If you intend to broil the mushrooms, use a metal cookie sheet, otherwise you can use a glass baking pan. Lightly oil the metal cookie sheet. Thoroughly wash the portabella mushrooms and remove the stems. Place the mushroom caps on the cookie sheet or the baking pan up side down. Split the stems lengthwise and place on the cookie sheet curved side down. Sprinkle the mushrooms with the garlic powder, oregano, black pepper, olive oil, and balsamic vinegar. Place the prepared mushrooms in the oven at 375F until tender. If the oven is electric and has a "preheat" setting with turns on both the lower and upper elements, use that setting. If the oven is gas, place the mushrooms under the broiler when about ¾ done. These portabella mushroom steaks also make excellent burgers and sandwiches. Enjoy!



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Favorite Websites - Vegan Feast

There are very few Vegans in the English speaking world who haven't heard of Bryanna Clark Grogan.

Bryanna has over 40 years cooking and nutrition experience, with the last 20 years devoted to Vegan cooking. She has amongst many other things, run cooking workshops, written newspaper cookery columns, been a contributor to magazines, runs a website and is author of eight popular Vegan books. Her books are available for purchase at Barnes&Noble (USA) and Amazon (USA and UK).

She has also developed recipes for Dr. Neal Barnard's new book "Dr. Neal Barnard's Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs" and Howard Lyman's new book "No More Bull!: The Mad Cowboy Targets America's Worst Enemy: Our Diet". Both available at Amazon.

Bryanna's "Vegan Feast" website covers many Vegan subjects. Both Vegan and non-Vegan readers are sure to find something of interest there. For example there is a fabulous recipe archive; making homemade soy milk, soy yogurt and tofu; meat dairy and egg substitutes; Vegan F.A.Q.'s; and recommended books and cookware. Don't forget to sign up for the Vegan Feast newsletter while you are there.

She also has a blog where you can get tons of ideas and recipes "Notes from the Vegan Feast Kitchen".

Bryanna plans to write a mystery novel someday with a Vegan detective and I can't wait to read it !

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The thing I love about Bryanna's recipes are the extra little notes that make them interesting and also keep you well on the right track with each of them.

BRYANNA’S EASY LOW-FAT LIME OR LEMON “SHERBET”
Makes about 6 cups - The whole recipe contains only about 850 calories! Refreshing and delicious!

1/ 355 ml (about 12 oz.) can frozen concentrated lemonade or limeade (you can buy organic brands of this)
12.3 oz. box extra-firm silken tofu
2 cups water
about 1/2 cup white beet sugar or very light unbleached sugar—to taste
pinch salt
2 tsp vegan kosher jel OR 1/2 tsp agar powder OR 1 tbsp agar flakes

Blend the lemon or limeade in a blender with the tofu, water, sugar and salt until very smooth. Pour 1/2 c. of the mixture into a small pot or microwave-proof bowl. Sprinkle the jel or agar over it and stir in. Let stand for a few minutes. Then, heat over high heat, stirring constantly, until boiling, or microwave until it boils.

If using kosher jel, it should be removed from the stove or microwave as soon as it comes to a boil.

If using agar, simmer the agar powder for 1 minute, the agar flakes for about 5 minutes.

Pour the mixture back into the blender, scraping the bowl with a rubber spatula. Blend briefly. Freeze according to your ice cream machine’s directions.


BRYANNA’S DELICIOUS LOW-FAT VEGGIENNAISE (can be soy-free)
Makes about 2 generous cups
This is a revised version of the recipe that appears in several of her cookbooks. For those who are allergic to soy, do not like tofu mayonnaise, or the commercial "light" mayos (most are not vegan, anyway), here is a delicious (and inexpensive) solution! It contains a small amount of oil, just enough for good
flavor, and has only about 10 calories per tablespoon (compared to 100 calories for regular mayo!). It’s smooth and creamy, and a little tangy, but not too much.

**BRIGHT IDEA-- This mayonnaise (and variations) can be used as a savory vegetable and toast topping.

1/2 cup plus 2 tbsps cold water
1/2 tsp agar powder OR 1 tbsp agar flakes
3 and 1/2 tbsp cornstarch (or wheat starch-- do not use tapioca, or arrowroot-- terrible!)
1 cup any non-dairy milk (can be low-fat)
2 tbsp apple cider, plain rice vinegar, or white wine vinegar, or lemon juice
1 and 1/2 tsp salt
3/4 tsp dry mustard
2 tbsps extra-virgin olive oil

In a small saucepan or microwave-proof bowl, mix together the water and the agar and let sit for a few minutes. Add the cornstarch and whisk well. If making in the pot on the stove top, stir constantly over high heat until thick and translucent-- not white— OR:
Microwave option: Use the microwave-proof bowl for the mixture, and microwave on HI 30 seconds. Whisk. Repeat three times, or until thick and translucent.

Place the cornstarch mixture and all other ingredients EXCEPT the oil in a blender or food processor. Blend well, then add the oil slowly through the top while the machine is running. Blend until the mixture is very white and frothy and emulsified (you can't see any oil globules). (NOTE: This mayo doesn’t get thick as you blend it, like regular mayonnaise or soy mayonnaise made with lots of oil, so don’t blend it and blend it, thinking it will thicken as it blends—it won’t!! It will thicken in a few hours in the refrigerator.) Pour into a clean pint jar, cover and refrigerate. Keeps several weeks.

Note: If you leave out the agar, this makes a good base for cold savory sauces.

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