Green Lentil & Dill Salad

1 cup raw romaine lettuce or kale, chopped 3/4 cup cooked green lentils
1 large tomato, sliced
1 large beet, sliced
1 small cucumber, sliced
1 small grilled eggplant
Handful of fresh dill, chopped

Makes 2 appetizer-sized servings, or 1 main-course serving.

Enjoy :)

Grilled Eggplant

Although it's usually cold by this time in October here in Toronto, this week is unusually warm. I took advantage of the warm weather this Saturday and did some grilling.

The following is a simple recipe that can be enjoyed as a stand-alone side dish or as part of a salad, etc. Enjoy! :)

Grilled Eggplant

3-4 small eggplants (preferably some sort of small, round variety)
1/4 cup olive oil
2 teaspoons salt
Juice of 1/2 lemon (1.5 tablespoons lemon juice)

~

Mix the oil, salt, and lemon juice in a small cup or tiny bowl. Set aside.

Using a knife, cut off the tips of the eggplant off and "stab" the eggplant all over, until the eggplant is thoroughly punctured throughout.

Roll the eggplants through the oily mixture and pour an extra teaspoon or 2 onto each one, or until the eggplant is thoroughly covered in the mixture (making sure to get some oil into the holes you punctured with the knife).

Last but not least...

Grill away! (Remember to flip the eggplants over at least once or twice while grilling, so that all sides of the eggplant get grilled.)

The eggplants should now be very soft and easy to take apart into small pieces.

Enjoy as a stand-alone appetizer or use in a salad, etc.

Shredded Brussel Sprouts with Apples and Pecans

Like Isa Chandra Moskowitz, Colleen Patrick-Goudreau is a chef and author who's really become a household name in the vegan community. Sometimes called the "Vegan Martha Stewart", she regularly promotes veganism online and in public presentations.

As I've mentioned before, I'm not too terribly interested in talking about people that everyone already knows about - but I also believe in giving credit where credit is due. The following recipe is from one of her cookbooks, called "Color Me Vegan". The book is an interesting collection of antioxidant-rich meals.

That is, antioxidants are basically molecules found in plants that help the plant protect itself from damage from the sun's powerful rays. When humans eat plants (fruits, vegetables, etc), our bodies absorb the antioxidants, and the molecules are transferred to our bodies, where they help our bodies fight off disease. A diet high in antioxidants (i.e., high in fruits in vegetables) has therefore found to protect us against a variety of diseases, from Alzheimer's to heart disease and beyond.

Antioxidants also give fruits and vegetables their bright colours - for example, the bright orange colour of carrots comes from the high levels of beta-carotene found in them (which is great for your eyes). "Color Me Vegan" groups recipes according to their colour - orange, green, purple, red, yellow, blue, brown, etc. Each colour corresponds to certain antioxidants - orange is for beta-carotene, blue/purple is for anthocyanian & saponins, yellow is for lutein, and so on. Each antioxidant has distinct properties that benefit your health in various ways.

The following is a "green" recipe. Brussels sprouts are a source of indole-3-carbonil (which has been shown to ward off cancer in the body) along with vitamin C, vitamin K, B-vitamins, and potassium. Although I'm not usually a fan of Brussels sprouts, the following is a tasty and easy-to-make way to enjoy this healthy vegetable more often.

Enjoy!

Shredded Brussels Sprouts with Apples and Pecans

1 tablespoon olive oil
1.5lbs slightly undercooked Brussels sprouts, shredded
2 small~medium green apples, cubed & unpeeled
1 tablespoon maple syrup
1/2 lb pecan pieces
1/2 teaspoon salt, or to taste
Juice from one lemon (optional)

~

In a large sauté pan, heat the oil over medium heat. Add the shredded Brussels sprouts and 1/2 teaspoon salt and sauté for 5 to 7 minutes until the sprouts have brightened and are soft.

Add the apple cubes and maple syrup, and cook for 3 to 5 minutes or until the apples are heated  through but not too soft.

At the end of the cooking time, add the pecans and salt (to taste), and lemon juice and toss.

As always, you'll have to forgive me for my less-than-great photography skills ;)

Bon apétit!

My apologies...

Before I get back into posting recipes on a regular basis here, I just wanted to say that I'm terribly, terribly sorry for not having posted for so long.

Since that's obviously not going to suffice, I should explain what's been going: y'see, when I started this blog, I got into a sort of "pattern" (or habit, if you prefer) of posting regularly. Continuing to post regularly was therefore quite easy, since it merely required me to keep on doing what I was already doing. In August, some stressful changes happened at work that resulted in me working longer hours in worse conditions, and I stopped posting - and going back to (teh horror!) school has done nothing to lessen that sense of disorientation.

Put another way: if you're a pilot stearing a plane and you're already in the air, it's easy to keep going because you've already got momentum. But if you have to stop and land somewhere half-way, getting back up in the air can be annoying, because you're not really in the swing of things. That's basically what happened to me with this blog.

Anyway, expect to see 2 (sometimes 3) recipes posted here weekly from now on.

In the meantime, stay vegan (or go vegan, if you aren't already), and keep on fighting the good fight - non-violently, of course :)

Happy eating! And remember:

Peace :)

Gazpacho Soup

Gazpacho is a raw tomato and bell pepper soup originating from Andalusia region of Spain. It is served cold, usually in the summer months. Although it is not usually served as a meal on its own, it could easy be made into a light lunch if you add some of the garnishes mentioned below, and/or served with a small side.

The following recipe is from The Mediterranean Vegan Kitchen - an excellent book that proves itself once again as an exceptional source of authentic, flavourful reipes. Having been to Spain myself and having tried authentic gazpacho soup, I can say that this recipe is the best/closest thing I've seen to what I had in Spain.

Enjoy.

Gazpacho

2lbs vine-ripened tomatoes, peeled, seedes, & coarsely chopped, with juices
1 medium yellow bell pepper, coarsely chopped
1 medium red bell pepper, coarsely chopped
1 bunch thinly sliced scallions, white and green parts, seperated
1 slice stale Italian of French bread (28oz), crusts removed, soaked in water and squeezed dry
2 tablespoons sherry or balsamic vinegar
2 large cloves garlic, finely chopped
Pinch ground cumin (optinal)
Pinch cayenne pepper (optional)
1 tablespoon olive oil
1/4 cup water
Pinch sugar, or to taste
Optional garnishes: croutons, avocado slices, toasted chopped hazelnuts, diced cucumber, etc.

~

In a food processor fitted with the metal blade, place the tomatoes, chopped bell peppers, white parts of the scallions, bread, vinegar, garlic, cumin & cayenne (if using). Process until smooth and foamy. With the motor running, add the oil and water in a steady stream. Transfer to a large bowl; cover and refrigerate for at least 1 hour.

Add sugar, or to taste. Serve chilled, with optional garnishes, if desired.

Dal-Vegetable Stew

This is the 2nd post on this blog with a recipe from The Indian Vegan Kitchen.

I didn't have the mung beans and red pigeon peas recommended in this recipe, so I used romano beans and black-eyed peas instead. The combination of beans, lentils and vegetabels in this dish make it a more or less complete meal, but feel free to serve it over a bed of rice or with a side dish (such as stuffed banana peppers).

Dal-Vegetable Stew

1/3 cup toor dal (pigeon peas)
1/3 cup mung dal (mung beans)
1/3 cup pink lentils, rinsed
4 cups water
1 teaspoon turmeric
1 teaspoon salt (or to taste)
1 cups butternut/acorn squash or pumpkin, peeled & cut into 1-inch pieces
1 cup eggplant, cut into 1 inch cubes

Ingredients for the paste:

1 tablespoon garlic, coarsely chopped
1 teaspoon ginger, peeled & coarsely chopped
1 cup tomatoes, coarsely chopped
1 teaspoon cumin seeds
1 teaspoon garam masala
1 teaspoon ground coriander
1 teaspoon cayenne pepper
1/4 cup water
1 tablespoon oil
1 medium onion, finely chopped

1. Pre-cook the toor and mung dal for about an hour, so they that are just slightly under-cooked.

2. In a deep skillet, combine the toor/mung dals with lentils, salt, turmeric, squash, eggplant, and 4 cups of water. Bring to a boil, reduce heat, and simmer for 25-30 minutes, until the dals and vegetables are very soft.

3. In the meantime, prepare paste: in a blender, combine garlic, ginger, tomatoes, cumin seeds, garam masala, coriander, cayenne pepper, and water. Grind to a smooth paste. Set aside.

4. In a large frying pan, heat the oil on medium-high heat. Add onion and fry 1-2 minutes until slightly browned. Add the paste and fry until oil seperates, about 5 minutes, stirring occasionally.

5. Add the oil and paste mixture to the stew in the skillet. Add 1/2 cup water, or more as needed, for desire consistency (should be thick and stew-like). Bring to a boil, reduce heat a low boil, cover, and simmer for 10 minutes.

Stuffed Banana Peppers

This recipe is the first in this blog that comes from The Indian Vegan Kitchen - a great cookbook that I recently got with lots of authentic, flavourful recipes. Banana peppers are mild, but the filling used in this recipe is very spicy, so beware ;)

Stuffed Banana Peppers

8 banana peppers
2/3 cup besan (chickpea flour)
1/3 cup dry-roasted unsalted peanuts, coarsely ground
1/8 asefetida powder (or 1/2 teaspoon garlic powder)
1 teaspoon cumin seeds
1/2 teaspoon turmeric
1 teaspoon salt
2 teaspoons ground coriander
1/2 teaspoon cayenne pepper, or to taste
2 teaspoons lemon juice
1 tablespoon & 1 teaspoon oil, seperated
1/3 cup water

Wash and dry the peppers. Make a slit on one side from the stem end to the tip of the peppers, making an opening. Do not cut through the peppers. Set aside.

In a small bowl, mix together besan and ground peanuts. Add asefetida/garlic powder, cumin seeds, turmeric, salt, coriander, cayenne pepper, and lemon juice. Mix well. Add 1 teaspoon of the oil and the 1/3 cup water into the mixture, making it crumbly. The mix will be thick and sticky.

Fill the peppers with batter. Using your thumbs to pry them open, add the batter, and with a finger spread the batter evenly into the opening. Fill the peppers about half full with batter. (Besan batter is sticky and hard to work with - some of it might stick to the outside of the pepper, but try to avoid it.)

Heating the remaining 1 tablespoon of oil in a largey nonstick fry pan on medium-high heat. Add the stuffed banana peppers in a single layer, filled side up. Cover up with lid and cook for 5-6 minutes until the peppers are tender (they change colour and appear transparent; the besan filling will harden and fill the peppers). Turn the peppers occasionally using tongs, making sure to evenly brown all sides. Remove the lid and cook for another 2 minutes, turning occasionally.

Using tongs, transfer peppers to a serving dish. Discard any remaining oil.

Serve with a stew or lentil curry.

Tofu & Red Cabbage Dumplings

I had some red cabbage left over from the Kale Borsch that I made last week, and was wondering what I could do with it, when I suddenly remembered a dumpling recipe that I had used a few years ago. Traditional Chinese dumplings are made with napa cabbage and ground pork, but crumbled tofu works just as well. Using red cabbage adds some extra colour to the dish.

Tofu & Red Cabbage Dumplings

2 tablespoons & 2 tablespoons oil, seperated
2 teaspoons ground ginger
1 tablespoon soy sauce
1 teaspoon cornstarch
4 scallions, chopped, green parts only
150g firm tofu, crumbled
1.5 cups red cabbage, shredded
2/3 cup white or brown mushroom caps, sliced
30 round (eggless) wonton wrappers
1/4 cup (60ml) water
Salt, to taste

In a saucepan, heat 2 tablespoons of the oil and sauté the scallions for about 1 minute over medium heat. Add the mushrooms, cabbage, scallions, and tofu. Turn to high heat and stir-fry for 2-3 minutes. Add the soy sauce and salt (if using) and continue to stir over high heat for another 2-3 minutes until the excess liquid has been absorbed. Sprinkle in the cornstarch and ginger and mix quickly. Trasfer to a dish to cool.

Put 1.5 teaspoons of the vegetable mixture in the center of each wonton wrapper and moisten the edges of the wrapper with water. Fold to make a moon shape, making a few pleats to seal:

Heat 1 tablespoon of the remaining oil in the saucepan and put in half of the dumplings. Cook both sides for ~2 minutes over medium heat until well browned; then repeat with the remaining dumplings and the remaining 1 tablespoon of oil. Transfer to a dish and serve with dipping sauce of your choice.

Serve alongside tofu soup, a stir-fry or a rice/noodle dish.

Quinoa Temaki

My apologies for not posting for a few days - I'll be posting several recipes in the next 2-3 days or so, so hopefully that'll sort of make up for it.

Temaki (手巻き, or hand rolls)  are small, cone-shaped snacks of rice and other ingredients wrapped in nori (seaweed) sheets. The following recipe, from Quinoa 365 (a somewhat vegan-friendly cookbook that's great for quinoa lovers) puts a twist on this traditional Japanese appetizer by replacing white rice with quinoa - a grain that's high in iron, zinc, fiber, B-vitamins, phosphorus, and has a complete protein profile (ie. it has all of the essential amino acids [proteins] needed by the human body). Combined with seaweed (rich in iodine) and other vegetables, this recipe packs a powerful nutritional punch.

Serve with miso soup, boiled edamame, vegan tempura and other Japanese dishes for a complete meal.

Quinoa Temaki

2 cups water or broth
1 cup quinoa
6 tablespoons rice vinegar
1.5 teaspoons agave nectar
1/4 teaspoon salt
10 sheets of nori, each one cut in half with scissors
1 avocado, sliced into 20 strips
100g enoki mushrooms
~40 thin strips of cut cucumber
2 tablespoons (30ml) black or white toasted sesame seeds
Tamari or soy sauce
1/4 cup (60ml) thin carrot strips (optional)
1 tablespoon slicked pickled ginger, cut into thin strips (optional)
Wasabi (optional)

Bring the water/broth and quinoa to a boil in a medium saucepan. Reduce to a simmer, cover and cook for 10 minutes. Turn the heat off and leave the covered saucepan on the burner for another 10 minutes to allow residual heat in the pot to continue cooking the quinoa to an extra-plump texture. Fluff with a fork and set aside.

Meanwhile, heat the vinegar, agave nectar and salt in a small saucepan or in the microwave until the mixture is warm and the agave and salt are dissolved. Stir the vinegar mixture into the warm quinoa until evenly distributed. Allow the quinoa to cool to room temperature in the uncovered pot.

Making sure your hands are dry, place 1 piece of nori on a cutting surface with the rough side facing up. Place 2 tablespoon (30ml) of the quinoa on the left hand of the nori and spread slightly, leaving 1/2-inch (1cm) border around the edges. Add a a strip of avocado, 2 strips of cucumber, and 2 pieces of enoki mushroom (and carrot strips, if using).

Take the bottom left corner of the nori and bring it up to the center top. Keep rolling it around until the nori forms a cone. Using your finger dipped in water, moisten the inner edge of the nori and press gently together to seal. Sprinkle the top of each temaki with a few sesame seeds.

(For more info about how to roll temaki, check out this video.)

As you are putting the temaki on a plate or platter, place a weight (such as the edge of a saucer) on the side of the nori to hold down the edges until set. Repeat with the remaining ingredients.

Serve the temaki immediately. Serve tamari or soy sauce and wasabi (if using) on the side.

Makes 20 temaki.

Disclaimer: I'm not very crafty with my hands, and my temaki aren't very neat/pretty. Yours will look much better ;-)

Thai Pumpkin Curry

The following is another recipe from The Tropical Vegan Kitchen - a very underrated book that I would recommend to anyone and everyone. It's an excellent book full of relatively simple, whole foods-based recipes that are delicious, but because the book does not have any pictures, and because I think it deserves more recognition than it currently receives, I will occasionally upload recipes & pictures from it.

The following is a very orange-y, delicious Thai curry, rich in beta-carotene. Serving it with quinoa adds some extra iron; brown rice, on the other hand, is a great source of selenium. Feel free to also use a mix of grains as a bed for the curry.


Thai Red Curry Sauce:

1 can light coconut milk
2 shallots, chopped
Juice of 1 medium orange
2 tablespoons soy sauce
Juice of 1/2 lime
1 tablespoon plain rice vinegar
1 teaspoon ground cumin
2 teaspoons sugar
2 teaspoons Thai red curry paste
1/2 teaspoon ground turmeric
salt, to taste

In a food processor fitted with the knife blade, or in a blender, process all ingredients until well blended. Use as directed in recipe. Mixture can be stored, covered, in fridge up to 3 days.

Makes 2-2.5 cups.
~

Thai Pumpkin Curry:

Thai Red Curry Sauce (above)
1.25lbs cubed, seeded, & pee;ed cpplomg pumpkin or butternut squash
1 medium sweet potato (cooked), peeled & cut into pieces
1 medium bell pepper, cut into 1/2-inch cubes
2 cups cooked chickpeas (=1 can), rinsed
4.5 cups cooked brown rice, quinoa, or other whole grain(s) of your choice
4oz (1/2) baby carrot, sliced
1 tablespoon fresh orange peel, shredded (optional)
Fresh basil leaves, for garnish (optional)

In a large deep-sided skillet with a lid, bring the curry sauce, squash, potato and carrots to a boil over medium-high heat, stirring occasionally. Reduce the heat to medium, cover, and simmer until the vegetables have softened, about 10-12 minutes, stirring occasionally. Add the bell pepper, chickpeas, and orange peel; cook, covered, stirring occasionally, until all the vegetables are tender, about 6 minutes. Uncover and cook, stirring occasionally, until the mixture is slightly reduced, about 3-4 minutes. Serve warm, over the rice/quinoa.etc, garnished with the basil (if using).

Thai Pumpkin Curry, served with quinoa.

Maya's Purple Smoothie

As a jogger, I often make a smoothie after a jog to re-hydrate and get some vital nutrients (calcium, potassium etc) in. Berries in particular are extremely rich in antioxidants, fiber, and vitamin C.

Since my green smoothie seems to be one of the more popular posts on this blog so far, I thought I'd share another colour variation of this smoothie. Enjoy :)

~Maya's Purple Smoothie~

1.5 cups raw baby bok choy, chopped
1 cup cold, sweetened soy milk
1 cup cold water, & a few ice cubes
1 medium banana, peeled & sliced
1/3 cup blueberries
1/3 cup raspberries
1/4 cup blackberries
2 tablespoons chia or flaxseeds
1 tablespoon maple syrup (optional)

Mix everything together in a smoothie mixer, and enjoy :)

Kale Borsch

Borsch is a classic Russian soup made from beets and red cabbage. The beets are boiled in the soup for a long time, allowing their deep red colour to "bleed out" into the soup, giving it its characteristic purple-red colour. The deep colour in beets comes from an antioxidant known as betalain, which has strong immune-enhancing and anti-carcinogenic properties; beets are also a good source of vitamin C, folate (vitamin B9), potassium and manganese.

This version of mine is made with kale, adding extra calcium and even more antioxidants into the mix.

Like all borsch, this verison should be served cold in the summer and hot in the winter.


4 green onions, chopped (green parts)
Handful of fresh dill, chopped
1 teaspoon olive oil
2 teaspoons lemon juice
6-7 cups broth
2 cups red cabbage, shredded
1.5 cups cooked or canned (= 1 can) beets, with juices
2 cups raw kale, chopped thinly
3 medium potatoes, peeled & sliced (optional)
Cilantro, as garnish (optional)
Salt, to taste

In a deep, wide pot, heat up the olive oil and lemon juice and add the green onions and dill, allowing to heat for ~30 seconds, then turn down to medium heat. Add 5.5 cups of the broth along with the beets, cabbage, and kale, turning back up to high heat until the soup boils. Simmer on medium-low heat, adding the remaining broth (and potatoes, if using), then turning back up until it boils a second time.

Once it boils the second time, simmer on medium-low heat, 20-25 minutes, covered, until the vegetables (and the cabbage in particular) is thoroughly cooked and soggy.

Turn the heat off and allow to cool down (or serving immediately if serving during the winter).

Serve with cilantro and/or salt, as desired.

Potato-Cabbage Casserole

Contrary to what our carbophobic, meat-crazed society would have you believe, potatoes are actually a good, healthy food.

For one thing, they are not nearly as calorie-dense as you might think. A whole, extra-large potato (here we are talking about something larger than what most people would eat in a single serving) only has around ~200 calories, which is nothing if you consider how filling such a serving would be. Furthermore, potatoes are packed with nutrients. Even a medium-sized potato is loaded with vitamin C, thiamin (vitamin B1), niacin (vitamin B3), vitamin B6, pantothenic acid (vitamin B9), magnesium, phosphorus, potassium, copper, and manganese.

And yeah, they're loaded with carbs - but so what? Carbs are important for human health; they're the primary source of fuel for our brains. Potatoes are also rich in fiber, which promotes digestive health and is beneficial for long term health.

There is, of course, a danger in eating a lot of potatoes that are fried, or that have been smothered in fattening dairy products. Nor should we eat only potatoes at the exclusion of other foods. But not only is occasionally enjoying potatoes not bad for you; it's actually good for you.

This is a recipe I invented myself; it's light, low-fat, high-fiber, and nutrient-dense. Served with cabbage (another healthy food) and a tomato sauce, this recipe uses simple, easy-to-find ingredients and is therefore realtively easy and convenient to make.


Ingredients (for the casserole)

1.5lb potatoes (about 6 medium)
1-1.5 cups chopped green cabbage
3/4 cup cauliflower florets
1 cup whole wheat bread crumbs (equivalent to crumbs of 2 slices of bread)

Ingredients (for tomato sauce)

1 tablespoon olive oil
6 stalks green onions, chopped thinly (green parts only)
1/2 tablespoon lemon juice
2 cans whole tomatoes, with juices, each tomato cut in half
2 teaspoons dried oregano
1/2 cup broth


Preheat oven to 400°F.

Peel the potatoes and cut them into flat slices, and boil them in water, until they are soft, about 15-20 minutes. While the potatoes are cooking, put the cabbage and cauliflower into a shredder and shred lightly for 30 seconds (the vegetable pieces should be chunky but not too mushy).


In a large, deep pan, heat the tablespoon of olive oil and add the green onions, stirring for 30 seconds to a min, until slightly browned; add the oregano and 2 cans of tomatoes with their juices. Allow to simmer uncovered for 12-15 minutes, until the sauce has thickened and reduced somewhat. (Make sure to check on / stop boiling the potatoes in the mean time, draining the water and setting them aside.)

In a deep casserole dish, pour out about a quarter (1/4) of the tomato sauce and lay 1/2 of the flat potato pieces on top, so that the potatoes are more or less covering the bottom.

Pour on top 1/2 of the shredded cabbage-cauliflower mixture (use a spoon to even out if necessary) and top with 1/2 of the bread crumbs. Top with the remaining 1/2 of the potato slices, followed by the remaning 1/2 of the shredded mixture and the final 1/2 cup bread crumbs. Pour the remainder of the mixture over top.

Bake for 35-40 minutes, or until the top has just slightly browned.

Serve with a side of bean soup or lentil burger for some iron.

Classic Vietnamese Rolls with Cashew Dipping Sauce

Classic Vietnamese Rolls

1 mango, peeled & sliced into thin/long pieces
1/2 cup bean sprouts
1/2 cucumber, also sliced thinly/longly
40z (1/2 cup) thin rice noodles
1/4 cup roasted cashews, finely chopped
20 rice paper wrappers

Boil a medium-sized pot of water. Once boiled, turn heat down to low and add the rice noodles for ~10 minutes until they're soft and cooked. Drain the noodles and rinse under cool water, then set aside in a bowl.

In a large pot, boil a little bit of water on medium hot. Add the rice papers, one at a time until they become soft and flexible (~30 seconds). Carefully remove them from the pot and, in the lower part of the paper, add some rice noodles, mango, bean sprouts, cucumber and a few cashew pieces. Fold the left & right sides over the filling, then take the bottom of wrapper and begin rolling.

Serve with the following cashew sauce:

Cashew Dipping Sauce

3 tablespoons roasted cashews, chopped
1/4 cup water
1 tablespoon olive oil
1/4 cup rice vinegar
1.5 teaspoons sugar

Mix all of the ingredients in a blender and serve cold.

Fruity Oatmeal Bars

I have a confession to make: despite having cooked all of my own food for the past 3.5 years (since going vegan), I'm still a newbie when it comes to baking. I'm not the biggest "sweets person", and when I do eat junk food, I like to buy it - I like to think that I'm helping sustain & create a demand for vegan goodies in supermarkets/cafes, etc. Or maybe that's just an excuse I make because I'm lazy to bake sometimes.

Anyway, I've recently been getting into baking. If you, like me, are new-ish to baking and want a really good, thorough guide to vegan baking, I'd highly recommend The Joy of Vegan Baking by Colleen Patrick-Goudreau. It's really detailed about everything, from how to bake without eggs to the use of various baking/kitchen tools to how to get around common baking troubles/mistakes, etc.
Anyway, the following is simple fruity oatmeal bar recipe, which goes well with a glass of soy/almond milk on the side.

Fruity Oatmeal Bars

1/2 cup packed brown sugar
1 cup unbleached all-purpose flour
1/4 teaspoon baking soda
1 cup (80g) quick-cooking oats
1/2 cup non-dairy butter or margarine
3/4 cup fruit (raspberry, strawberry, peach etc) preserve of your choice

~

Preheat the oven to 350°F (180°C, or gas mark 4). Lightly oil one 8 or 9-inch square pan on all sides.

In a medium-sized bowl, combine the brown sugar, flour, baking soda and rolled oats. Add the butter and, using your hands, create a crumbly mixture. Press two-thirds of the mixture into the bottom of the prepared pan. Spread the jam to within 1/4-inch (6mm) of the edge. As offset spatula works well for this.

Sprinkle the remaining one-third of the crumb mixture over the top, and lightly press it into the jam. Bake for 35-40 minutes, or until lightly browned. Allow to cool before cutting into squares.

A strawberry-oatmeal bar with almond milk.

Makes 6-8 bars, depending on the size.

Peasant's Schi (Sauerkraut Soup)

Sauerkraut is basically fermented cabbage - think kimchi, only sour (instead of spicy) and vegan by default. Commonly used in Eastern and Central European cuisine, it can be found in German/Russian-style delis (and perhaps some well-stocked supermarkets). It is also used in a Russian soup called schi. Schi soup is one of the most popular soups in Russian (along with borsch), and there are as many different recipes/versions of it as there are households.

That said, there are a few basic components: cabbage or sauerkraut, meat (or, less commonly, mushrooms), and herbs such as dill or parsley, etc. Carrots and onions also make it into this soup often. The following is my vegan version of it, which is a more or less realistic take on what Russian peasants would've eaten when meat was less readily available.

Peasant's Schi

1 cup brown button mushrooms, thoroughly rinsed
1 medium yellow onion, chopped
1/3 red bell pepper, sliced
3 tablespoons vinegar
1 cup lukewarm water
1 tablespoon & 2 teaspoons olive oil, seperated
1lb sauerkraut
1 small carrot, peeled
3 small-medium potatoes, peeled
5 cups "chicken" or "beef" broth
Handful of fresh dill, chopped
1.5 tablespoons lemon juice (juice of 1/2 lemon)
Cilantro as garnish (optional)
Vegan sour cream (optional)

1. Combined the thoroughly rinsed mushrooms, bell pepper slices, half of the onion (chopped), 1 tablespoon of the olive oil, 1 cup water & vinegar in a bowl or jar and keep in your fridge to marinate, preferably overnight or at least until the mushrooms are very soft and slippery.

2. Put the sauerkraut, carrot, and potatoes in a shredder and shred slightly until the mixture is chunky but the vegetable pieces are very small.

3. In a deep pot, heat up the remaining 2 teaspoons of oil and add the 1/2 remaining chopped onion and chopped dill. Let heat for a minute, stirring slightly, then turn the heat down to medium-low. Add the broth and shredded vegetable mixture from step #2. After a minute, turn the heat back up to high until it boils.

4. Turn the heat down to medium-low and add the lemon juice. Cut the marinated mushrooms into tiny pieces and add to the soup along with the rest of the marinade. Allow to simmer on ~medium heat for about 15-20 minutes. Serve warm with cilantro and vegan sour cream, if desired.

Makes 5-6 servings.

Couscous with Seven-Vegetable Tagine

Yet another recipe from The Mediterranean Vegan Kitchen. If you don't have it yet - get it! It's an excellent book with simple, delicious recipes, using wholesome ingredients (no fake meats/cheese)!

Couscous with Seven-Vegetable Tagine

Makes at least 6 main course servings:

1 tablespoon extra-virgin olive oil
1 medium yellow onion, chopped
Green onions, chopped
5 cups vegetable or "chicken" broth
2 medium tomatoes, chopped
1 potato, peeled & chopped
1 medium carrot, peeled & sliced
1 cup fresh or frozen green peas
4 medium asparagus stalks, or 8 thin stalks
2oz fresh large green beans, trimmed
2 cups cooked or canned chickpeas, or other beans
1 medium red bell pepper, coarsely chopped
1 small zucchini, thinly sliced
1 tablespoon harissa sauce or crushed red pepper flakes
2 cups instant couscous, pref. whole wheat
1.5 tablespoons lemon juice (juice from 1/2 lemon)
Salt & pepper, to taste
Optional garnishes, eg. cilantro or black olive slices

~
In a medium stockpot, heat the oil over medium-high hot. Add the yellow and green onion, and cook until softened and lightly golden, about 1-2 minutes. Stir in 2 cups of the broth, the tomatoes, potato, salt, and pepper; bring to boil over a high heat. Add the carrots and fresh peas, asparagus, and large green beans, if using; return to a boil. (If using the frozen peas, thin asparagus, and small green beans, just add the carrots and cook for 10 minutes, then add the vegetables in the next step with the chickpeas.) Add the chickpeas (or other beans), red bell pepper, zucchini, and crushed red pepper flakes, if using; bring to a boil over medium-high heat. cover, reduce the heat, and simmer gently until the vegetables are tender, 7 to 10 minutes.

Meanwhile, in a large saucepan, bring the remaining 3 cups of broth to a boil. Stir in the couscous and the lemon juice. Cover and remove from the heat. Let stand until all the broth is absorbed, 7 minute. Uncover and fluff with a fork.

Just before serving, add any garnishes and harissa (if using), to the stewed vegetables, stirring well to combine. Season with additional salt/pepper, to taste. Serve over the hot couscous.

^Maya's version, with black olive slices, and 1 cup black beans + 1 cup lentils instead of the chickpeas.

Ginger Quinoa Salad

The following recipe is a very slight adaption of something from a cookbook called Quinoa 365: The Everyday Superfood. The book itself is not vegan, and I would not recommend it to a vegan newbie who's just learning to cook. However, if you already have lots of recipes and know how to cook, and you (like me) really like quinoa, this can be a good addition to your cookbook collection.

The following recipe can be very convenient & quick if you used canned beans or cook them in advanced.

Ginger Quinoa Salad

1 cup quinoa
2 cups broth
1 Tbsp vegetable oil
2 Tbsp water
2 cups broccoli florrets
1 cup chopped red bell pepper (1 pepper)
1 small/medium carrots, peeled & chopped
1 medium onion, chopped
2 tsp ground ginger
1 cup cooked black beans
3 Tbsp soy sauce or gluten-free tamari
1 Tbsp lemon juice
1 cup edamame beans (optional)

~
Bring the quinoa and the 2 cups broth to a boil in a medium saucepan. Reduce to a simmer and cook until the quinoa absorbs the liquid. Fluff with a fork and set aside.

Heat the tablespoon of oil over medium-high heat. Add the chopped onion, ginger, and the 2 tablespoons of water; after about 30 seconds, turn the heat down to medium-low and add the broccoli and carrot. Cover and simmer for a few minutes, stirring occasionally. Add the chopped bell pepper and black beans (& edamame, if using), putting the heat up to medium, and stirring for several more minutes.

Mix the "stir fry" with the quinoa along with the soy sauce and lemon juice, and serve warm.

Makes 4 servings.

Spicy Cashew & Eggplant Soup

Isa Chandra Moskowitz is a cook who's quite famous in the vegan community. Her show & blog, the Post Punk Kitchen, along with her plethora of cookbooks, have grabbed the attention of both vegans and omnivores alike.

In particular, Isa is well known for her delicious desserts (muffins, cupcakes etc) and her hearty vegan brunch recipes. For better or for worse, however, I tend to find that her other recipes (many of which are healthy and delicious) end up being ignored.

Because her recipes are already well known in the vegan community and easily accessible elsewhere, I don't plan on spending a lot of time blogging about them. However, I would like to occasionally mention some of the non-dessert/brunch ones that are, for one reason or another, unfortunately marginalized. The following is a rich, spicy soup recipe:

Spicy Cashew & Eggplant Soup

1 pound eggplant, chopped in 1/2 inch cubes
1 teaspoon salt
1/4 cup oil
1 medium-sized yellow onion, diced
1 hot chile, seeded & minced
1.5 teaspsons ground cumin
1/4 teaspoon ground coriander
1/2 teaspoon ground turmeric
1/3 cup tomato paste
1 (16oz) can diced tomatoes with juice
5 cups broth
1 tablespoon lemon juice
Cashew pieces
Cilantro (optional garnish)

~
Toss the eggplant cubes with the teaspoon of salt in a large bowl. Allow to sit 20-30 minutes to soften, then gently rinse the eggplant with cold running water and drain.

Add 1 tablespoon of the oil to a large stockpot and add the eggplant, stirring to coat with the oil. Stir and cook for 12-15 minutes, until slightly tender. Transfer the eggplant to a medium sized bowl.

Add the remaining oil to the pot and allow it to heat, add the chile and onion, and fry for a minute. Add the ground cumin, coriander, and turmeric, and fry for another 30 seconds. Add the tomato paste and stir-fry the mixture for another minute.

Add the diced tomatoes and eggplant, turning the heat up to high. Fry for 5-10 minutes, stirring occasionally, until the eggplant is very moist and has absorbed a reasonable amount of the tomato flavouring and spices. Sprinkle cashew pieces on top liberally, stirring for a few more minutes.

Add the broth and simmer on medium-low heat for 35-40 minutes, covered, stirring occasionally. Remove from the heat and stir in the lemon juice. Salt to taste once cooled for at least half an hour. Add cilantro as a garnish, if using.

Lentil-Barley-Tomato Soup

Although I was born in the former Soviet Union and grew up with Russian parents, I'm actually not a huge fan of most Russian food (in large part because most of it contains a lot of meat and dairy). There are, however, a few things about Russian cuisine that have stuck with me, one of them being a love for soups.

Soups are a big thing - it goes much farther than just some borsch every now and then. In Russia, lunch (which is the major meal of the day) will traditionally have 3 courses, and soup is the first one - analogous to pasta in Italy.

And the great thing about soups is that, because they're part water, they fill you up on less calories - not to mention the physical and emotional comfort that one gets from a hot bowl of soup on a cold day :)

The following recipe isn't Russian (quite the contrary, it's [a slight adaptation of a recipe] from a book called "The Mediterranean Vegan Kitchen"), but it's the first of many, many soup recipes that you will find on this blog. (Indeed, not a week goes by in which I don't have at least 4-5 servings of soup... but I digress).

And now, without further ado:

Lentil-Barley-Tomato Soup

1 tablespoon olive oil
4 oz (about 2 small) carrots, shredded
1 stalk celery, chopped
2 large cloves garlic, finely chopped
4 cups broth
1 cup water
1 cup lentils, rinsed
1/2 cup pot barley
1 (14oz) can whole tomatoes, drained, seeded, and coarsely chopped, juices reserved
1/2 teaspoon dried thyme leaves
1 large bay leaf
salt & freshly ground black pepper, to taste

~

In a medium stockpot, heat the oil over medium heat. Add the carrots, celery, and garlic; cook, stirring often, until softened, about 3 minutes.

Add the broth, water, lentil, barley, tomatoes and their juices, thyme, bay leaf, and salt/pepper; bring to a boil over medium-high heat. Reduce the heat and simmer gently, partially covered, until the lentils and barley are tender, stirring occasionally, 50 to 60 minutes. Discard the bay leaf. Serve hot.

Makes 4-5 main course servings.

Pasta with Sun-Dried Tomato-Mint Pesto

This really simple recipe is from a book called "Vegan Italiano" - by Donna Klein (same author as "The Tropical Vegan Kitchen"). Both  are very underrated cookbooks, and both are highly recommended.

Once again, the strikeouts/red parts reflect my personal changes to the recipe.

And now, without further ado:

Pasta with Sun-Dried Tomato-Mint Pesto

1/3 cup oil-packed sun-dried tomatoes, drained
1/4 cup (1 oz) walnuts
1/4 fresh mint leaves
2 1 tablespoons olive oil
2 tablespoons tomato paste
2 large cloves garlic, finely chopped
1 teaspoon course salt, or to taste
Freshly ground black pepper, to taste
Small pasta of choice (bow-tie, farfalle, rotelle, etc - preferably whole wheat)


Combine all of the ingredients (except for the pasta) in food processor fitted with the knife blade; process until fairly smooth. Set aside.

In a large stockpot, cook the pasta in boiling salted water until al dente. Drain well and return to pot. Add the sun-dried tomato mixture, tossing well to combine. Serve warm.

Makes 4-6 main dish servings.

Avocado Butter

This doesn't feel like a very creative recipe, so if it turns out that I stole the idea from somewhere/somebody else, I apologize. But as far as I can remember, I came up with this idea on my own.

Take 1 whole avocado, peel it, take the seed out (or whatever that thing in the centre is), and cut it up into very small pieces (the small the better).

Space the avocado slices on a plate (ideally with none on top of one another) and microwave for 20-30 seconds. Then, with a butter knife, spread onto bread:

Enjoy!

Maya's Green Smoothie

Yet another one of my creations.

This smoothie is high in calcium, vitamin A, vitamin C, folate, fiber, omega 3's, and antioxidants. Enjoy!

1.5 cups raw baby bok choy, chopped thinly
1.5 cups sweetened soy milk
1/2 cup water & a few ice cubes
1 large banana, sliced
1/3 cup strawberries, sliced
1/2 canned peach, liquids drained, sliced
2 tablespoons chia or flaxseed
1 tablespoon maple syrup or agave nectar (optional)

Mix all of the ingredients together in a smoothie mixer, and voila :)

Maya's Kale-Quinoa-Beet Salad

This is one of my own creations, which came about as a result of wanting to have to more leafy greens in my diet. Many people assume that there is a conflict between convenience and health, but this recipe is both easy to make and extremely healthy. Two carrots with one knife :)

Maya's Kale-Quinoa-Beet Salad

2 cups raw kale, chopped thinly
2 large tomatoes, diced
5-6 small beets (or 2-3 large ones), canned or pre-cooked, shredded
Juice of 1/2 lemon (1.5 tablespoons lemon juice)
1/2 cup quinoa
1 cup broth
(Optional add-ons: chickpeas / shredded carrots / olive oil / spices etc)

1. Cook the quinoa in the broth (2 cups liquid per 1 cup quinoa) until the quinoa has absorbed the liquid; set aside.

2. While the quinoa is cooking, chop/slice/shred the kale, tomatoes, & beets. Make sure to use the juices of the tomatoes & beets, and pour them over the kale leaves.

3. Squeeze the lemon juice (and olive oil, if using) over it. Add cooked quinoa (and any other optional ingredients) and mixed together. Serve immediately.


Makes 2-3 servings.

Costa Rican Cabbage Tortillas

The following recipe is from a cookbook called "The Tropical Vegan Kitchen" - a very underrated book, IMHO. The strike-outs and red parts reflect my bastardizations lovely adjustments to the recipe.

Ingredients:

8 corn whole wheat tortillas
2 cups shredded cabbage
1 cup rinsed and drained black beans
1 medium tomato, seeded & finely chopped
2 scallions, white and green parts, thinly sliced
1 tablespoon teaspoon extra-virgin olive oil
1/2 tablespoon lemon juice
1/2 tablespoon cider vinegar
1 teaspoon cumin seed  sesame seeds
1 teaspoon sugar
Salt & black pepper, to taste
1 ripe avocado, peeled, pitted & thinly sliced
Sliced hot banana or jalapen~o peppers
Medium salsa

~
Preheat oven to 200F (95C).

Arrange the tortillas on a large ungreased baking sheet (some overlap is okay). Heat in the oven until softened and warmed, about 10 minutes.

Meanwhile, in a medium bowl, toss together the cabbage, tomato, scallions, cilantro, oil, lemon juice, vinegar, cumin, sugar, salt/black pepper, and cayenne (if using) until well combined. Let stand at room temperature about 5-10 minutes to allow the flavours to blend; toss again.

In a large skillet, turn the heat up to high and lightly fry the tossed ingredients (along with the avocado and peppers) for 2-3 minutes, or until the cabbage is "cooked".

To serve, top the warm tortillas with equal amounts of the cabbage mixture (and a tablespoon or two of salsa).

Roll up and serve at once.

Makes 8 tortillas.

Introduction

Hi there! :)

My name is Maya. I'm an abolitionist vegan of three and a half years from the Toronto area. I enjoy reading, traveling, jogging, and (duh!) cooking.

I started this blog with aim of, a) educating the public about the richness and variety of non-violent cuisine, and b) sharing recipes and cooking styles with fellow vegans. As such, this blog will focus almost exclusively on cooking & recipes, but will occasionally also touch on nutrition and animal rights issues.

I hope you find this blog and its contents to be informative and insightful. If you don't, feel free to let me know why at sowhatdoveganseat@gmail.com.

Peace.

~Maya