“Exasperatedbyeggs?Challengedbycheese?Yourlifeisabouttochange,thanks to The Complete Guide to Vegan Food Substitutions! Fun andinformative,thebookdiscussesthescienceofcookingandbakingandshowshoweasyitistoembraceacruelty-freelifestyle.Filledwithmorethan200tried-and-true recipes, this book is essential for any vegan or aspiringvegan’sbookshelf.”

-TAMASINNOYES,authorofAmericanVeganKitchen

“Funandinformative,TheCompleteGuidetoVeganFoodSubstitutionsisacreativefeast fortheeyes, fuel for imagination,andmost importantly,atruepalatepleaser.Expecttobeentertainedandsatisfiedbythisone-of-a-kindcookbook.”-ALISAFLEMING,authorofGoDairyFree:TheGuideandCookbook

forMilkAllergies,Lactoseintolerance,andCasein-Freeliving(www.GoDairyFree.com)

“Itisnotjustright,itisbeautiful;itisinspiredanditmakesaperfectgiftforthoserelativeswhoalwaysaskwhatonearthyoueat!”-JEFFREYMASSON,Ph.D.,bestsellingauthorofWhenElephantsWeep,

TheFaceonYourPlate:TheTruthAboutFood,andTheDogWhoCouldn’tStopLoving

“The Complete Guide to Vegan Food Substitutions is a gold-mine foranyonedesiringtounderstandthepracticalkeystohealthier,kinder,moreplanet-friendlyeating.Ihavefoundittobeatreasuretroveofsubstitutiongemstoconfidentlyveganizetraditionalrecipeswithnosacrificeoftasteortexture,and it’spackedwithuser-friendlyrecipesandbeautifulphotos toboot.Notonlyaretherearesectionsonthesavvysubstitutionofdairy,egg,meat,andanimalby-products,butforgluten,soy,sugar,andfataswell.Atlastwehaveapracticalmanualtoreclaimnutritionalsanity!”-WILLTUTTLE,PH.D.,pianist,composer,formerZenmonk,authorof

theacclaimedbestsellerTheWorldPeaceDiet,andrecipientoftheCourageofConscienceAward

INCLUDESRECIPES!

THECOMPLETEGUIDETO

VEGANFOODSUBSTITUTIONS

VeganizeIt!FoolproofMethodsforTransformingAnyDishintoaDeliciousNewVeganFavorite

CelineSteenandJoniMarieNewmanAuthorsof500VeganRecipesPhotographybyCelineSteen

Contents

Introduction

SECTION ONE: LET THE COWS COME HOME! FOOLPROOFSUBSTITUTIONSFORDAIRY

Chapter1HowToSubstituteforDAIRY

Recipes

Chapter2HowToSubstituteforCHEESE

Recipes

SECTION TWO: MAKE THE CHICKENS SMILE! FOOLPROOFSUBSTITUTIONSFOREGGS

Chapter3HowtoSubstituteforEGGS

Recipes

SECTION THREE: KEEP THE FARM ANIMALS FLOURISHING!FOOLPROOFSUBSTITUTIONSFORMEAT

Chapter4HowtoSubstituteforBEEF,CHICKEN,PORK,andSEAFOOD

Recipes

SECTION FOUR: LEAVE THE BEES TO BUZZ! FOOLPROOFSUBSTITUTIONSFORANIMALBY-PRODUCTS

Chapter5HowtoSubstituteforHONEYandGELATIN

Recipes

SECTION FIVE: LET YOUR BODY REJOICE! FOOLPROOFSUBSTITUTIONSFORGLUTEN,SOY,REFINEDSUGAR,ANDFAT

Chapter6HowtoSubstituteforGLUTEN

Recipes

Chapter7HowtoSubstituteforSoy

Recipes

Chapter8HowtoSubstituteforREFINEDSUGAR

Recipes

Chapter9HowtoSubstituteforFAT

Recipes

SECTION SIX: ENJOY KITCHEN SUCCESS! THE COMPLETECHARTOFVEGANFOODSUBSTITUTIONS

Acknowledgments

AbouttheAuthors

Index

Introduction

SO HERE YOU ARE, leafing through The Complete Guide to Vegan FoodSubstitutions.Welcome!Nomatterwhatyourreasonsforwantingachange,thefact remains that you’re doing something for your health, the good of theanimals,aswellastheplanet.Aguidetoveganfoodsubstitutionshasneverbeenmoreneeded,considering

thenumberofpeoplewhoarechoosingtomakelifestylechangesforethicalorenvironmental reasons.Equally importantare thosewhohavenochoicebut tocompletelyoverhaultheireatinghabitsduetohealthissues.Withsomanywaystoreplacetraditionalingredientswiththosethatarefree

ofanimalproductsandallergens,youwillsoonwonderwhyanyonewouldevenbotherwiththelesshealthy,notcruelty-freeversionsinthefirstplace.Wecreated thisbook tounveil themysteriesofvegan foodsubstitutions, to

makeitpossiblefortheeverydayhomecooktocreatedairy-free,egg-free,meat-free,andanimal-freedishesthatarebothdeliciousandkind.You may have family recipes going back several generations and feel like

givingthemahealthier,animal-friendlyspin.Whileyoucouldsimplygooutandtry to findavegancookbook that contains a somewhat similar recipe, there isenormousandlastingsatisfactionthatcomesfromknowingthatprettymuchanydishcanbemadeveganusingyourownhandsandyourownsetofcookingandbaking skills. That’s the goal of our book: to give you the know-how andconfidencetotransformanytraditionalrecipeyoucomeacross—andhavethedishturnoutdelicious,healthy,andkindeverysingletime.Throughoutthisbook,wewillteachyouhowtomakeyourown,orshopfor

simpleingredientswapsthat“veganize”yourfavoriterecipes.Wewillgiveyourecommendationsonparticularproductsandbrandsthathaveperformedwellinour kitchens. Then, at the start of each chapter, we will walk you through atraditional recipe andpoint out preciselywhatwewoulddo tomake it vegan.Beforeyouknowit,you’llhavethatsameability—allowingyoutolookatanyrecipeandinstantlytranslateitfortheveganchef.We’rebigfansofmakingourfoodfromscratch.It’susuallycheaperandso

importanttoknowexactlywhatgoesintoourfood.Asabonus,wecanalsotakefull credit for the outcome! That being said,we find that the quality of someitemshaveyettoberivaledinthehomekitchen,so,forinstance,westicktothestore-bought kind of cream cheese and other melt-y cheeses. And in otherinstances,we’rejusttoolazytobothermakingthingsliketofuandtempeh.Enoughpreambles;let’sgetstartedonthistastytripintothemagicalworldof

veganfoodsubstitutions!(Unicornsnotincluded.)

ANoteonFoodAllergiesWecannotstressenoughhowvitalitisthatyoukeepanextremelycloseeye

ontheingredientsyouusebeforemakingarecipethatislabeledasbeinggluten-,nut-,soy-free,andsoon.Whilewehavedoneourbesttolabelsaidrecipes,allergensstillhaveawayof

sneaking into ingredients that you’d expect to be respectful of the restrictionsyouhavetofollow.Youareyourbestadvocate.Wecareaboutyourhealth,sopleaseuseextremecaution.Throughoutthisbookyouwillfindrecipeslabeledinthefollowingway:

CornFree:Recipesthatdonotcontaincorn.FortheMoreExperiencedCook:Recipesthattakealittlemoretimeandare

best enjoyed on days when you have more freedom. Or, that could beprepared in several steps, on several different occasions, to cut back oncookingand/orbakingtime.

Gluten Free: Recipes that do not contain gluten. Double-check ingredientlabels. Recipes that contain certain ingredients such as vinegars, grainalcohol,andflavorextracts(suchasvanilla)maybelabelledasglutenfree.Use your best judgment when consuming these products, and search outcertifiedglutenfreeingredientswhenpreparingfoodsforthosewithglutensensitivity. For more information regarding gluten free ingredients, visitCeliac.com.

LowFat:Recipesthatcontainthreegrams(theequivalentof27fatcalories)offat,orless,perserving.

NutFree:Recipesthatdonotcontainnuts.Double-checkingredientlabels. Quick and Easy: Recipes that take less than thirty minutes to whip up,

providedyouhaveintermediatecookingand/orbakingskills.Raw: Recipes that only contain raw ingredients or ingredients not heated to

temperaturesabove118°F(48°C).SoyFree:Recipesthatdonotcontainsoy.Double-checkingredientlabels.Wheat Free: Recipes that do not contain wheat. Double-check ingredient

labels.Throughout thebookyouwillalsosee the followingsymbols,whichhighlightthemainsubstituteineachrecipe,accordingtothesubjectmatterofthatchapter,sothatyoucaneasilydetectwhatworkswhereandhow:

DairySubCheeseSub

EggSubMeatSubFishSubBy-productSubGlutenSubSoySubSugarSubFatSub

IngredientsAsyouflipthroughthepagesofthisbook,youmaycomeacrossingredientsyouare not be familiarwith. That’s okay; it’s all part of the process.Most of theingredientsusedinthisbookcanbefoundinanysupermarket—andstoresmakeiteasyonusvegansbygroupingmostofthevegancheeses,yogurts,faux-meats,mayos,andotheritemstogether,usuallyintheproducedepartmentalongsidethetofu.Thelesscommoningredientsmayrequirea trip toyour localhealth-foodstoreorco-op,andifyou’reunabletofindaparticularingredientinyourarea,aquickInternetsearchshouldgiveyoumanyoptions.Below is a list of ingredients thatmay require extra explanationandabrief

description of how we use them throughout this book. More in-depthdescriptionsofcertainingredientsappearineachofthechapters.Beans: For convenience’s sake, we like to use canned beans, rinsing and

draining themthoroughly toget ridofunnecessaryextrasodium.Ifyouprefercookingyourown,morepowertoyou!Keepinmindthatone15-ounce(425g)canofbeansgenerallyequalsapproximately12/3cups(294g)cookedbeans,or2/3cup(120g)drybeans.ChiaSeeds:Smallmild-flavoredseeds,usuallydarkgrayorblack incolor,

that becomegelatinouswhen combinedwith liquid,making theman excellentthickeningagentinpuddings,dressings,andevencrackers.Flours: Scooping vs. lightly spooning? We’re of the lightly spooning and

scraping school. This means that we use a spoon to transfer flours into themeasuringcup,soasnottooverpackthestuff.Itcanmakeadifferenceinhowrecipesturnout,soit’sagoodthingtokeepinmind.Asforthekindofflourweprefer,weliketogetasmuchnutritionoutofour

foodaswepossiblycan,nomatterhowsinfulorhealthytherecipe.That’swhywegenerallyusewholewheatpastryflourforourbakedgoods.Ifwholewheatpastry flour is hard to find, you can simply combine equal amounts of

unbleached all-purpose and whole wheat flours to get the same results. Ofcourse,youcangowithall-purposeflouronly,ifyouwantbakedgoodsthataretruesttoform.Liquid smoke: A flavoring that’s stocked near the marinades in most

markets.Actuallymadebycondensing smoke into liquid form.A littlegoes alongwayingivingasmokyflavortomanyfoods.Maca powder: A dried root that is somewhat of a superfood, since it is

packedwithvitamins(B),minerals(includingcalcium),andaminoacids,andissaid to increase stamina, reduce fatigue, and even enhance libido. It is ratherexpensive,butalittlegoesalongway.Nondairymilks:We like ours to be unsweetened so that it lends itself to

prettymuchanyuse,butwearen’ttoopickyonwhichkind:soy,almond,rice,hemp...They’realltastybutyouwillhavetodoataste-testingforyourself,asbothbrandsandpersonalpreferencemightplaya rolehere.When it comes tomakingbuttermilkforbakingbycombiningnondairymilkandvinegarorlemonjuice,wefindthatsoyisthebestoption.Pleasehavealookatchapter1(page16)formoreonnondairymilks.Nutbutters:Welovethemall,aslongasthey’remadeofnothingbutnutsor

atmosthavealittlebitofaddedsalt.Pleasehavealookatchapter1(page17)formoreonnutbutters.Nutritionalyeast:Themagical,nonactivekindofyeastmostvegansadore.

Itsnuttyandcheesyflavorisabitofanacquiredtaste,sogiveyourselftimetogetused to it, andyoumight findyourselfhopelesslyaddicted to it likemanyothersbeforeyou.Lookforthevegetarian-supportformula(thiswillbenotedonthelabel),asitisenrichedinvitaminB12.Oils: We generally use neutral-flavored vegetable oils (such as canola,

vegetable,peanut,etc.)inbaking,unlessotherwisementioned.CanolaoilhasabitofabadreputationduetoGMOissues,soyoucanoptfor

peanutorvegetableoil,butthechoiceisuptoyouanddependsonwhatyoucanaffordorwhatyourhealthconsciencetellsyou.Whenitcomestocooking,weliketouseextra-virginoliveoilonsalads,andpeanutoilfordishesthatinvolvealongfryingtimeasithasahigh-smokepoint.There are two campswhen it comes to coconut oil: Some people think it’s

highlyunhealthy,whileothersswearbyitandthinkitcancureprettymuchanyailment—andsaveyourmarriage,too.We’reallformoderationandactuallylikethestuff,soyouwillfindafewrecipesinthisbookthatlistitasaningredient:Again,dowhatyourconscienceandwallet tellyou,andsubstituteaway!It is,after all, the purpose of this book to showyou that recipes do not have to be

rigid,andthatyoucandevelopyourownguidelinesforwhatsoundsandtastesrighttoyou.Salt andpepper:We like to respect your habitswhen it comes to salt and

pepper,sothemeasurementsyouwillfindinourrecipesaremeantasaguide.Weusuallyadd“totaste”sothatyoucanfollowyourneedsandpreferences.Wepreferusingseasalt,asitretainsaminusculeamountofminerals.Andwe

like to use a small amount of black salt in recipes that replicate eggs, to lendthemadelicatesulfurousflavor.Seaweed,suchashijiki,dulse,andnori:Edibleseaweedsaddafishyflavor

tofoodswithoutusingfish.Soysauce:Canbe replacedwith tamariorBraggLiquidAminos. Ifyou’re

watchfulofyour sodium intake,purchase the reduced-sodiumkind.The liquidaminosonlycontainasmallamountofnaturalsodiumandhappentobeglutenfree.Theflavorandcost,however,maytakealittlegettingusedto.Sriracha or “Rooster Sauce”: An addictive hot sauce made from chili

peppers,garlic,vinegar,andsaltgroundtogethertoformasmoothpaste.Checkforingredients,assomebrandscontainfishsauce.Sweeteners:We have used a wide selection of sweeteners in this book to

showyoutheirdifferentusesandqualities.Wemostcommonlyuseevaporatedcane juice(inplaceofgranulatedwhitesugar),brownsugar,Sucanat,andrawsugar.Asfortheliquidsweeteners,we’rebigfansofagavenectar,puremaplesyrup, and brown rice syrup.We have also dabbled in calorie-free all-naturalsweetenerssuchassteviaandxylitol.Pleasehavealookatchapter8(page226)to get more information about our most commonly used types of sweeteningagents.Tamarindpaste:Welovetousethissourcondiment,butthetypewefindat

the international foodstore isn’tmadeof100percent tamarindand thereforeabitmilderthanpuretamarindpaste.Adjustamountsaccordingtowhatyoucanfindandtoyourliking.Tofu and tempeh: Silken, soft,medium, firm, extra firm, even super firm!

Weusesilkenfordessertsandsauces,andprefer firmorevenfirmer tofryorbake.Keep inmind it’s best to press your tofu if you’re going to fry it, as itmakes for a chewier,meatier texture.Here’s aneasymethod:drain any liquidfromtheblockof tofuand thensandwich itbetweeneither twofoldedkitchentowelsorseveralfoldedlayersofpapertowelsandplaceaheavyobject,suchasabookorfryingpan,ontoptopressoutexcessmoisture.Allowtositforaboutanhourtopress.Pleasehavealookatchapter4(page109)formoreinformationabouttofuandtempeh.Vitalwheatgluten:Aperfectsourceofproteintomakedeliciousseitan(the

gloriouswheatmeat),orusedinbreadstoimprovetexture,glutenisthenaturalprotein portion removed from whole wheat. It can be found in most grocerystores these days or ordered online. It is important to know that vital wheatgluten flour is completely different from high gluten flour. The two are notinterchangeableandwillnotperformsimilarlyinrecipes.Xanthangum:Don’tletthenamescareyou:Thisnaturalcarbohydratethatis

producedfromcornorcabbagedoeswondersforgluten-freebakingandcookingbyaddingvolumetothegoods.Availableatmosthealth-foodstoresoronline,onebagshouldlastyouaverylongtime.Pleasehavealookatchapter6(page173)formoreinformationaboutxanthan

gum.

SECTIONONE

LETTHECOWSCOMEHOME!

FOOLPROOFSUBSTITUTIONSFORDAIRY

Chapter1

FromFrozenDelightstoDreamySauces:

HOWTOSUBSTITUTEFORDAIRY

DID YOU KNOW that the human race is the only species on earth thatconsumesanothermammal’smilkforsustenance?How’sthatforspooky?

ConsidertheFactsMilk’s primary function is to provide high levels of nutrition, including fat,protein, carbohydrate, and calcium, to a newborn baby through breastfeedingbeforethebabyiscapableofconsumingotherfoods.Innature,milkismeanttobeconsumedonlybytheoffspringofthemother

who is producing it. Milk contains high levels of casein, which is a proteinknowntohaveopiate-likeeffects.Thepurposeofthisistocauseanaddictiveresponseintheinfantsoitwillcravethemother’smilkandcontinuetofeedandnourish.Lactose is the sugar found in milk. In infants, the intestinal villi produce

lactase, an enzyme secreted specifically to break down lactose. As the infantgrows,theamountofnaturallyproducedlactasedecreases,makingitmoreandmoreuncomfortabletodigest.Isitanywonderthatsomanypeoplearelactoseintolerant?Itsimplyisn’tnaturalorhealthytoconsumeanothermammal’smilk.

GuidelinesforSubstitutingforDairyUnlikemanyotherfoods,substitutingfordairyisprettystraightforward.Forthemostpart, ifa recipecalls for1cup (235ml)milk, simply replacewith1cup(235 ml) nondairy milk, such as soy or almond milk. Same rule applies foryogurt,sourcream,andbutter.Allyouhavetodoisreplacetheseitemsata1:1

ratiowiththeirnondairycounterpart.

VEGANIZED!:SAMPLERECIPEHavealookatthefollowingtraditionalrecipeforanexampleofhowwewouldreplacethedairyandothernonveganingredients:

BROWNIEPUDDINGCAKEThispudding-likechocolatecakehasbeenadaptedfromtheBetterHomesandGardensNewCookBook.

PREHEATOVENto350°F(180°C,orgasmark4).Lightlycoatan8-inch(20cm)squarebakingdishwithcookingspray.In amedium bowl, stir together flour, evaporated cane juice, 2 tablespoons

(10g)ofcocoapowder,bakingpowder,andsalt.Combinemilk,oil,andvanillainasmallbowl.Foldwetingredientsintodry,

beingcarefulnottoovermix.Foldinwalnuts.Pourbatterevenlyintopreparedbakingdish.In a small bowl, stir together Sucanat and remaining 1/4 cup (20 g) cocoa

powder.Combinewithboilingwaterandslowlypourmixtureoverbatter.Bakefor40minutes.Placeonawirerackforabout30minutes.Scoopoutwhilestillwarmandtopwithvanillanondairyicecream.

YIELD:6to8servings

FindingDairySubstitutesattheStoreFindingnondairyversionsofoldfavoriteshasneverbeeneasier.Withtheever-growing popularity of veganism, as well as the prevalence of dairy allergies,mainstreamgrocershaveexpandedtheirofferingsoftheseproducts.

From milk to butter to sour cream to yogurt and even kefir, there is anamazingamountofnondairysubstitutesavailableatyourlocalmarket.Right alongside the cow’smilk, it is nowcommon to find soymilk, almond

milk, and ricemilk.These can also be found in aseptic packages for a longershelflife.Justremembertoshakethesemilksasingredientshaveatendencytosettle!Next to the Ben and Jerry’s, you can easily find delicious dairy-free ice

creamsmadefromsoy,rice,andcoconutmilk.Sittingrightalongsidethebutter,youwillfinddairy-freemargarinesbothintubsandinsticks.Ifyour local supermarketdoesn’t carry these items,our advice is to ask for

them.Mostgrocersaremorethanwillingtoplacespecialordersforcustomers,andiftheitemssellwell,theywillstartorderingmore!Almost all store-bought nondairymilkwill keepwell for seven to ten days

onceopened,whenstoredinthefridge.Almond milk: Tasty and creamy, rich in protein, this is a favorite in our

kitchens and we use it a lot for both cooking and baking. We like itunsweetened,butitcomesinanumberofflavors,too.Coconutmilk: Both in its full-fat form and lighter versions, coconut milk

adds creamydepthof flavor tomany savory and sweetdishes.Recentlymadeavailableincartonformspecificallyfordrinking,thismilkalsotastesgreatovercerealorallbyitselfinaglass.Hempmilk:Abitofanacquired taste;weprefer it in itschocolateversion

whenweareenjoying itasabeverage. Itsprotein levels fallbetween thoseofsoyandricemilks.It’sgoodforsomecookingusesandfabulousinlattes.Nondairybutterormargarine:Therearelotsofbrandsonthemarket,and

manyof themstillcontaindairyandnastyhydrogenatedfats.Becarefulwhenshoppingandkeepaneyeoutforsneakyingredientslikewheyandcasein.WepreferEarthBalancebothforitstasteandperformance.Nondairycreamer:Thickandcreamy,itmakesawonderfuladditiontoyour

morningcuppa,aswellasaniceenhancementforsavorysauces,icecreams,andotherdesserts.Weliketousetheunsweetenedkindwhencookingandbaking,asitisfarmoreversatilethantheflavoredversions.When it comes to heavier types of creams, we hear great things about

MimicCreme, Soyatoo!, and Oatly. These brands can be found in your localhealth-foodstoreoronline.Nondairysourcream:Severalbrandsareavailablethattastesorichtheywill

haveyoudoingdouble takes as towhetherornot it’s the real thing.Look forbrandssuchasTofuttiorFollowYourHeart thatdonotcontainhydrogenated

fats.Nondairyyogurts:Nowavailableinmanyvarietiesmadefromsoy,rice,and

even coconut milk. Many flavors are available for snacking, baking, andcooking.Lookforbrandsthatcontainliveactiveculturestogetthefullbenefitsofthecreamystuff.Nut butters: Peanut, cashew, almond, hazelnut, pistachio—so many

possibilities, so little time! Try to purchase organic as often as you can,especiallywith regards to peanut butter, as one of our favorite beans tends tocontainalotofpesticides.Make your own butters using a high-power blender such as aVita-Mix, or

toastwhatever nut youwant to turn into butter, anduse a coffee grinder.Theresultsarequiteamazing,eventhoughcleaningupcanbeabitofapain.Powderedmilk: Soy, rice, and coconut milk powders are available if you

onlyusemilkoccasionally.Becarefulwiththelatter,however,assomebrandsusecasein,forexample,asanadditive.Rice milk: Thinner than most other nondairy milks, but free of most

allergens,makingitaperfectadditiontohouseholdswhereallergiesareanissue.It’s rather low in protein and doesn’t perform very well in most cookingapplicationsasitisnotasrichandcreamyasnondairymilkssuchascoconutorsoymilk.Wefeelit’sbestenjoyedasabeverageorwithbreakfastcereal.Soymilk: The nondairy milk that is most commonly found in stores

worldwide.Be sure to check for ingredients, as they are not all created equal.Look for those enriched in calcium to get the most out of your drinkingexperience,andmakesurethattheusuallyaddedvitaminDisD2,notD3,asthelatterisaby-productfromsheep.It ispossible to finda flavor tosuitanypalateorcookingandbakingneed:

unsweetened, chocolate, vanilla, plain, and even crazier flavors such asstrawberry-banana,soynog,pumpkinspice,orpeppermintchocolate.Besuretodoatastetesttofindthesoymilkyoulikebest.Vegetableshortening:Goodasareplacementforbutterinbakedgoods.The

generalruletoreplace1cup(224g)butter is touse3/4cup(168g)vegetableshortening.Lookforabrandthatusesnonhydrogenatedoilsandisofcoursefreeof animal products. Again, we favor Earth Balance both for its taste andperformance.

MakingDairySubstitutesatHomePurchasingnondairymilkscangetexpensive,soifyouhavethetime,whynot

make your own? You’ll know exactly where the ingredients come from andthereforewon’thavetoworryaboutpotentialcross-contamination.Youwillfindthatitiseasytogetcreativeandsubyourfavoritenuts,seeds,

grains, and flavorings for the ones we chose in the homemade milk recipesincluded here.The texturewill depend on the amount ofwater you choose touse.Costlyequipmentisn’tevenarequirement,asyourgoodoldblenderorjuicer

willdoaproperjobofit.Allyouneedisafine-meshstrainerandcheesecloth,oroneofthenutmilkbagsthatareavailableforpurchaseonlineorathealth-foodstores.They’reeasytocleanandabitlesswastefulthancheesecloth.Ifyouhavetheopportunity, trytobuysoybeans,nuts,seeds,rice,andother

grains inbulk to loweryourcostandpackagingwaste.Also, ifyoucanaffordorganic,itisalwaysbest.

USENONDAIRYBUTTERMILKCombine1tablespoon(15ml)freshlemonjuiceorvinegar,suchasappleciderorwhitebalsamic,with1cup(235ml)unsweetenednondairymilk(soyworksbest).Letstandafewminutestoletthemilkcurdle.

USECOCONUTMILKCombine equal parts unsweetened dried coconut and water in a mediumsaucepan. Bring to a boil. Remove from heat, and let sit for one hour. Strainmixture through a fine-mesh sieve linedwith cheesecloth, or use a blender onhighspeedandthenstrain.

USENONDAIRYEVAPORATEDMILKMixingtogether2/3cup(122g)drysoyorricemilkpowderwith3/4cup(180ml) water will yield 1 cup (235 ml) evaporated milk. Use at a 1:1 ratio forevaporatedmilkcalledforinarecipe.

USENONDAIRYHALF-AND-HALFCombine 1/2 cup (120 ml) full-fat coconut milk with 1/2 cup (120 ml) anyunsweetenednondairymilk.Yields1cup(235ml)nondairyhalf-and-half.

USEINSTANTNONDAIRYCOFFEECREAMER

Mix 1 cup (184 g) soy or rice milk powder with 1 tablespoon (6 g) vanillapowderand1/4cup(30g)powderedsugarforaninstantcreamyboostforyourcoffee.

USESWEETENEDCONDENSEDSOYMILKBring 3 cups (705ml) soymilk and 1 cup (192 g) evaporated cane juice to asimmeroverlowheatandsimmeruntilliquidreducesto1cup(235ml).Strainanylumpsorsolidsbeforeusing.

TheRecipes:DairyBasedRecipes...withouttheDairy!Firstwe’lltakeyoubacktobasicswithsimpletriedandtruerecipesfordairy substitutes that you can make at home. Then, we will showcasedeliciousdishesusinghomemadeorstore-boughtdairysubstitutes.

BASICOLIVEOILBUTTER

GlutenFree QuickandEasy WheatFreeThis fast and easy spread makes an easy task of whipping up homemade“butter.” Though it doesn’t quite perform like the store-bought stuff whencooking andbaking, it certainly tasteswonderful on toast or a bagel, orwhenusedtomakegarlicbreadoroverhotcornbreadormuffins.

1/2cup(120ml)oliveoil6ounces(170g)silkentofu1teaspoonmacapowder1/2teaspoonseasalt1/2teaspoonxanthangum

USINGABLENDER,puréeallingredientsuntilsilkyandwhipped.Storeinanairtightcontainerinthefridgeforupto2weeks.

YIELD:1heapingcup(about200g)

Variations:Substitutecanola(oranymild-flavoredvegetableoil)fortheolive oil and add 3 tablespoons (63 g) agave to make whipped honeybutter.Tastesgreatwithcornbread.Add1tablespoon(15g)mincedgarlic,1teaspoondriedbasil,and1/4

teaspoonpaprikatomakeaspreadthat’sperfectforgarlicbread.

BASICHOMEMADESORTAYOGURT

GlutenFree LowFat QuickandEasy WheatFreeWhilethisisnotyourtypicalyogurtpackedwithliveculturesandothergoodies,wefinditisahandyrecipesinceitdoesexactly thesametrickstore-boughtyogurtdoes inbakedgoods,whilebeingcheaperandmorereadilyavailable.Theamountofcornstarchusedwilldependonthethicknessandqualityofthe

milk: 1 tablespoon is enough for soymilk, 2 tablespoons are necessary forcoconutmilk.Forano-cookversion,replacethecornstarchwith½teaspoonxanthanorguar

gumandblenduntilthickened.

1cup(235ml)full-fatsoyorcoconutmilk1 to2 tablespoons (15 to30ml) fresh lemon juice (1 is enough to curdlemilk,2bringsatypicalyogurtsourness)

2tablespoonssweetenerofchoice(24grawsugar,42gagavenectar...)1 to2 tablespoons (8 to16g)cornstarch,dependingonthicknessofmilkPinchfineseasalt

1teaspoonpurevanillaextract,optionalLemonzest,optionalFreshfruit,optional

COMBINEMILKandlemonjuiceinamediumbowl,letcurdlefor2minutes.Addsweetener,cornstarch,andsalt.Usinganimmersionblender,blendingredientsforoneminute.Heat in microwave for 1 minute for soymilk, 2 minutes for coconut milk.

Throughoutcooking,keepacloseeyetomakesurethemixturedoesn’tbubbleup.Blendagain.Heat in microwave for 1 minute for soymilk, 2 minutes for coconut milk.

Blendagainorsimplystirwithafork.Heatinmicrowavefor1moreminute:Thetopofthemixturewilllooklikea

thinpudding.Stirinoptionalflavoringsorfruit.Storeinfridgetothicken.Stiragainbeforeusing.Enjoychilledwithin4daysofpreparation.

YIELD:11/2cups(375g)

BASICTOFUSOURCREAM

CornFree QuickandEasy WheatFreeEventhoughyoucanbuypremadenondairysourcream,sometimesit’seasiertomakeyourown!

7ounces(198g)extra-firmtofu,pressedanddrained1/4cup(28g)rawcashews,groundintoafinepowder1tablespoon(15ml)whitericevinegar1tablespoon(15ml)lemonorlimejuice1tablespoon(18g)whitemiso1tablespoon(15ml)mild-flavoredvegetableoil

PLACEALLINGREDIENTSinablenderorfoodprocessorandblenduntilvery,verysmoothandcreamy.Keeprefrigeratedinanairtightcontaineruntilreadytouse.Shouldlastuptoaweek.

YIELD:11/2cups(355ml)

BASICPEANUTMILK

CornFree GlutenFree SoyFree WheatFreeThistakesourloveforpeanutstoawholenewlevelbyturningthemintoamilkperfect forbakingandcookingand leavingbehindapulp that replaces tofu inbakingquitebeautifully.Adjusttheamountofwaterandsweetenertoobtaintheperfect thickness, creaminess, and flavor you prefer. Check out our Pulp NotFictionMuffins(page75)thatmakegooduseofthismilkanditsleftoverpulp.

2cups(304g)finelychoppedpeanuts1/4teaspoonfineseasalt2tablespoons(24g)Sucanat

1/4teaspoongroundcinnamon,optional3cups(705ml)filteredwater

PLACEPEANUTS, salt,andSucanat ina largefryingpan.Toastonmediumheat,stirringconstantly,untilfragrantandlightlybrown,about2minutes.Addcinnamon,ifusing,andwater.Spoonmixtureintoblenderandblenduntilsmooth.Strainthroughafine-meshsieve,linedwithcheesecloth,orusenutmilkbags.

Donotdiscardthepeanutpulp!Storeinfridge.Stirorshakebeforeusing.

YIELD:2cups(470ml)

BASICVANILLACASHEWMILK

CornFree GlutenFree SoyFree WheatFreeUnlikealotofothernutmilks,thisoneneedsnostraining.Inaddition,youcanmakethiswithoutsoakingthenutsifyouareinahurry(justmakesuretoblenditalittlelonger).Cashewmilkisalittlethickerthanothernutmilks,soitlendsitselfnicelytosweetapplicationsandtastesamazingincoffee.Feelfreetoleaveoutthevanillaandagaveifyouwanttousethisinasavorydish(wonderfulincurries!).

5ounces(140g,about1cup)rawcashews2tablespoons(42g)agavenectar1tablespoon(15ml)purevanillaextract2cups(470ml)filteredwater

SOAK THE CASHEWS inwater overnight in the fridge. Rinse in cleanwater anddrain.Addsoakednuts,agave,andvanillatoablenderandaddwaterslowlyasyou

puréeonhighuntilmilky,about3minutes,oruntilthereisnomore“grit.”

YIELD:21/2cups(590ml)

Note:Forthinnermilk,increasetheamountofwatertogetyourdesired

consistency. For a thicker cream, reduce the amount ofwater to reachyourdesiredthickness.

WHITEORMILKCHOCOLATEBAR

DairySub: riceorsoymilkpowderfornon-fatdrymilkpowderUseyourhomemade chocolate in cookies by breaking it into small chunks to replacechocolate chips, or create specialty chocolates of your own! You can adddifferentflavoredextracts,evenloosetealeaves,food-gradelavenderpetals,andlemon peel to create one-of-a-kind confections for gift giving or personalenjoyment.The optional soy lecithin granules, found in the supplement section of your

localhealth-foodstoreoronline,aretheretohelppromotebondingbetweentheingredients.Feel free to leave themout ifyoudon’thaveeasyaccess to them,butmakesuretocompletelydissolveandmixallotheringredients.

FORWHITECHOCOLATE:3ounces(84g)food-graderawcacaobutter(notforuseasbodycream)1/2cup(60g)powderedsugar

1tablespoon(12g)ricemilkorsoymilkpowder1teaspoonpurevanillapowder1/4teaspoonsoylecithingranules,optional

FORMILKCHOCOLATE:2ounces(56g)food-graderawcacaobutter

2tablespoons(23g)ricemilkorsoymilkpowder2tablespoons(10g)unsweetenedcocoapowder1/4cup(30g)powderedsugar1teaspoonpurevanillapowder1tablespoon(14g)soylecithingranules,optional

INASMALLSAUCEPAN,meltcacaobutteronverylowheat.Onceliquefied,addinremaining ingredients and continue to stir until everything is completelydissolved.Pourintoamold(aloafpanworksnicely)andrefrigerateforabout1hourto

harden.

YIELD:One4-ounce(112g)bar

BERRYSUISSEBIRCHERMUESLI

DairySub:nondairyyogurtandnondairymilk CornFree WheatFreeIfyoufeellikestartingyourdayontherightfoot,trythisversionofthetypicalSwissbreakfast.Prepareitthenightbeforeandenjoyfirstthinginthemorning.

23.5-ounce(100g)packagesstore-boughtroastedchestnuts3/4cup(180ml)applecider

1/2cup(120g)nondairyyogurt1/2cup(160g)all-fruitberryspread

3/4cup(180ml)nondairymilk,moreifneeded2tablespoons(42g)agavenectar1teaspoonpurevanillaextractPinchgroundcinnamonPinchseasalt

1/3cup(40g)driedberries1cup(80g)old-fashionedoats3/4cup(113g)freshblackberriesandraspberriesHandfulslicedalmonds

PLACECHESTNUTSand1/2cup(120ml)ofcider inasaucepan.Bring toaboil,lowerheat,andsimmerfor6minutes,oruntil thechestnutsaresoftenoughtomashcoarselyandmostoftheliquidisgone.Setasidetocool.Using a blender, blend yogurt, berry spread, 1/2 cup (120 ml) of milk,

remaining1/4cup(60ml)cider,agave,vanilla,cinnamon,andsalt.Stirincooledchestnuts,driedberries,andoats.Themixturewilllookthinner

thanitshould,buttheoatswillusetheextramoisturetothickenup.Ifyoufindthatthepreparationisactuallynotthinenough,addmoreciderormilk.Coverandletsitovernightinthefridgetolettheoats“cook.”Add remaining 1/4 cup (60 ml) milk if the mixture is too thick. Adjust

sweetness to taste. Serve with fresh berries. Decorate each serving with asprinkleofalmonds.Keepsforupto4daysinthefridge.

YIELD:4cups(996g)

BASICMAPLECREAM

CornFree GlutenFree WheatFreeNeed something lusciously sweet and creamy to accompany yourwaffles andothersweettreats?ThiscreamtastesamazingservedwithCarrotCakeWaffles(page80)!

1cup(117g)walnuthalvesor(99g)pecanhalves3/4cup(180ml)puremaplesyrupPinchfineseasalt

2tablespoons(28g)nondairybutter2teaspoonsmapleextract1/2cup(96g)Sucanat12ounces(340g)extra-firmsilkentofu2teaspoonspurevanillaextract1teaspoongroundcinnamon,optional

COMBINENUTS,1/4cup(60ml)syrup,salt,andbutter insmallsaucepan.Cookovermediumheatforacoupleofminutes,untilthenutsbecomefragrantandthemixturethickensupalittle.Using an immersion blender or a food processor, blend all ingredients until

perfectlysmooth.Chillforatleast4hourstothicken.Useinwafflesorasatoppingforcakes.

Keeprefrigeratedforuptoaweek.

YIELD:21/2cups(590ml)

Note:GotleftoverMapleCream?Proceedtotherecipebelow!

BASICCHOCOLATEMAPLEDESSERTDairySub:justnaturallydairyfree!

1cup(235ml)BasicMapleCream(above)9ounces(255g)semisweetchocolatechips

12ounces(340g)silkensofttofu2tablespoons(30ml)puremaplesyrup

COMBINE MAPLE CREAM and chocolate chips in a medium bowl. Heat in themicrowaveforabout1minute,oruntil thechipsmeltwhenstirring themwiththemaplecream.Combinewith tofu andmaple syrup.Using a blender, purée until perfectly

smooth.Serve chilled or frozen in small dishes. Thaw for a few minutes before

enjoying.

YIELD:6to8servings

SAVORYCHUTNEYMUFFINS

DairySub:nondairymilk(almond) SoyFreeTahiniandsesameoilpairupbeautifullyinthesetastymuffinstocreatearichand palatable muffin that will be perfect to buddy up with your Indian-styledishes.Becausethetextureofbothtahiniandchutneyscanvary,youmighthaveto

addmoremilkorwaterifthebatteristoothick.

Nonstickcookingspray1/2cup(144g)spicymangochutney1/4cup(64g)tahini1tablespoon(15ml)sesameoil(nottoasted)2teaspoonsgroundcoriander1/2teaspoonredpepperflakes,plusmore

tosprinkleontop

1cup(235ml)unsweetenedalmondmilk13/4cups(210g)wholewheatpastryflour2teaspoonsbakingpowder1teaspoonfineseasalt1teaspooncuminseeds

PREHEATOVENto350°F(180°C,orgasmark4).Lightlygreaseajumbomuffintinwithcookingspray.Inalargebowl,combinechutney,tahini,andsesameoiluntilemulsified.Add

coriander,redpepperflakes,andmilk.Siftflour,bakingpowder,andsaltontop.Folddryingredientsintowet,beingcarefulnottoovermix.Addextramilkif

needed.Dividebatterequallyintomuffincups.Sprinklecuminseedsandpepperflakesontopofeachmuffin.Bakefor40minutes,oruntilatoothpickinsertedintocenterofmuffincomes

outclean.Removefromthepanandletcoolonawirerack.

YIELD:6jumbomuffins

Note: If you don’t have a jumbo muffin tin, bake batter in a regularmuffinpanfor20minutes.You’llgetabout12muffins.

BUTTERYSAVORYQUICKBREAD

DairySub: nondairybutter andnondairymilkThis is the typeof rich,buttery, dense quick bread that just belongswith soups and stews. It containsquite a large amount of nondairy butter, which makes things even easier bycuttingonestep,sinceyouwon’thavetospreadanythingonitbeforeenjoyingeverybite.

Nonstickcookingspray

4ounces(112g)nondairybutter4ounces(112g)unsweetenedapplesauce

1cup(235ml)veganbeerornondairymilk1cup(80g)old-fashionedorquickoats,finelyground1cup(120g)whitewholewheatflour1cup(120g)breadflour1tablespoon(12g)bakingpowder

1teaspoonfineseasaltHandfulsunflowerseedsorslicedalmondstosprinkleontop

PREHEATOVENto375°F(190°C,orgasmark5).Lightlycoatan8x4-inch(20x10cm)loafpanwithcookingspray.Combinebutter,applesauce,andbeerormilkinamicrowave-safebowl,and

heatfor40seconds.Stirtomeltthebutter.Setasidetocool.Inalargebowl,whisktogethergroundoats,flours,bakingpowder,andsalt.Foldwetingredientsintodry,beingcarefulnottoovermix.Place batter into prepared pan. Sprinkle a generous handful of seeds or

almondsontop,pressingdowngentlytomakesuretheyadheretothebatter.Bake for 55 minutes, or until a toothpick inserted in the center comes out

clean.Looselycoverwithapieceoffoilifbreadstartstobrowntooquickly.Removefromovenandcoolonawirerack.

YIELD:One8-inch(20cm)loaf

PAPETVAUDOIS

DairySub:nondairybutterandnondairymilkorcreamer NutFreeWheatFreePapetvaudois isarich,traditionaldishofleekswithsausagefromtheFrench-speakingregionofSwitzerland.It isusuallymadewithbacon,sausage,cream,and dairy butter.What a treat it is to find once again that the animal-friendlyversionisjustasgood(perhapsevenbetter)thantheso-calledrealthing!Servewithyourfavoritesauerkraut-,onion-,orbeer-basedveganbratwursts.

1/4cup(56g)nondairybutter1 pound (454 g) fingerling potatoes, halved (about 1/2-inch [1.3 cm]chunks)

3cups(267g)leeks,whiteandlightgreenpartsonly,thoroughlycleaned,cutin1-inch(2.5cm)chunks

1largeonion,cutin1-inch(2.5cm)chunks1/2teaspoonfineseasalt1/4teaspoongroundnutmeg

Whitepeppertotaste1/3cup(80ml)vegetablebroth1/3cup(80ml)drywhitewine1teaspoonliquidsmoke

1/3cup(80ml)unsweetenednondairymilkorcreamer

MELT3TABLESPOONS(42g)ofbutterovermedium-highheatinalargesaucepanorskillet.Addpotatoes, leeks,onion,andsalt.Sautéfor10minutes,until thepotatoes

juststarttobrown.Addnutmeg,pepper,broth,wine,andliquidsmoke.Bringtoaboil.Cover and cookovermediumheat for 20minutes, or until the potatoes are

tender.Removelid,addremaining1tablespoon(14g)butteralongwithmilkorcreamer.Cookuntilverylittleliquidisleft.

YIELD:4servings

GRANOLABISCUITS

Dairy Sub: nondairy butter and nondairy milk Flaky, buttery, anddelicate—whoneedsrealbutterwhenyoucanhavetheseforbreakfastinsteadoftheheavilyprocessedbiscuitspoppedfromacan?

11/2cups(110g)granola11/2cups(188g)all-purposeorwholewheatpastryflour

2teaspoonsbakingpowder1/2teaspoonfineseasalt1/2teaspoongroundcinnamon1/4cup(56g)coldnondairybutter,

cutintosmallpieces2tablespoons(30ml)puremaplesyrup1/4cupto1/4cupplus2tablespoons

(60to90ml)coldnondairymilk

PREHEAT OVEN to 375°F (190°C, or gas mark 5). Line a baking sheet withparchmentpaperonasiliconebakingmat.Combinegranola, flour,bakingpowder, salt, cinnamon,butter,andsyrup in

foodprocessor.Pulseafewtimesuntilcombined.Addmilkuntilmoistdoughforms.Dividedoughinto6equalportionsofoneheaping1/4cup(77g)perbiscuit.Patdoughtoshapeintoround,1-inch(2.5cm)-thickbiscuits.Bake for 14 to 16minutes, until biscuits are light golden on top and at the

bottom.Letcoolonawirerack.

YIELD:6biscuits

PUMPKIN-DRESSEDSLAWWITHCHIPOTLEWALNUTS

DairySub:veganmayonnaise(forcreaminess) CornFree WheatFreeUsethiscreamyandcomfortingslawasasandwichfillingorenjoyitonitsown.No matter what, be sure to combine with the walnuts: The two just belongtogether!

FORCHIPOTLEWALNUTS:1cup(117g)walnuthalves1tablespoon(15g)adobosaucefromacan,including1/2teaspoonfinelychoppedchipotlepepper

1/2teaspoongroundcumin1/2teaspoonunsweetenedcocoapowder1/4teaspoonfineseasalt1teaspoonagavenectar

FORPUMPKIN-DRESSEDSLAW:

5tablespoons(70g)veganmayonnaise1/2cup(122g)pumpkinpurée1/2teaspoonfineseasalt1teaspoononionpowder2tablespoons(30ml)applecidervinegarPeppertotaste

1teaspoondijonmustard10ounces(283g)shreddedgreencabbage

TOMAKETHECHIPOTLEWALNUTS:Preheatovento325°F(170°C,orgasmark3).Combine all ingredients and spread onto a baking sheet; toast for 10minutes,stirringoncehalfwaythrough.Letcoolonsheet.

TO MAKE THE SLAW: Combine all ingredients except cabbage, until emulsified.Addcabbageandstirwell.Chillfor1hourtoletflavorsmeld.Servewithwalnuts.

YIELD:4servings

PEARANDCAULIFLOWERCURRY

DairySub:coconutoilandcoconutmilk CornFree GlutenFree

SoyFree WheatFreeThiseasyandspicy recipe is so low-keyyouwon’tknowwhat todowith thefree time it’ll give you.We love to pair it with Carrot Ginger Burgers (page114).

3tablespoons(42ml)melted

coconutoil1tablespoon(6g)garammasala1teaspoongroundcumin1/2teaspoongroundginger

1/2teaspoongroundcoriander1/2teaspoonbrownmustardseeds1/2teaspoonredchiliflakes1teaspoonturmeric1teaspooncoarseseasalt1smallheadcauliflower,brokenintosmallflorets

2firmpears,quarteredandcored2clovesgarlic,peeledandminced1/3cup(53g)choppedyellowonion

1/4cup(60ml)coconutmilk1/3cup(45g)dry-roastedsaltedcashews

1/4cup(15g)choppedfreshcilantroorparsley

PREHEATOVENto400°F(200°C,orgasmark6).Combineallingredientsina9x13-inch(23x32cm)bakingdish.Roastfor30minutes,stirringoncehalfwaythrough.Turnovenoffandleave

dish in theoven foranother15minutes,oruntil thecauliflower is fork tenderwithoutbeingmushy.Sprinklewithcashewsandcilantroorparsleybeforeserving.

YIELD:4servings

Note: Try serving this curry atop quinoa or rice, or alongside somemeatlessburgers.

CREAMYBUTTERNUTPASTABAKE

Dairy Sub: almonds, nondairy milk, and vegan mayonnaise (forcreaminess) Pasta is a surefireway to get your energy roaring, andwhen youdress itupwithflavor-richandnutritious ingredients thatmore thanmatch thetraditional cheesinessyou’re accustomed to?There truly isnothingbetter thanthat.ServewithCurlyMustardGreens(page262).

5cups(1kg)cubedbutternutsquash2tablespoons(30ml)extra-virginoliveoil1pound(454g)rotinipasta

1cup(160g)dry-roastedalmonds2tablespoons(30ml)adobosauce,fromachipotlecan1tablespoon(15g)choppedcannedchipotle1/2teaspoonfineseasalt2teaspoonsgroundcoriander1teaspoongroundcumin3clovesgarlic,peeledandminced1/4cup(40g)choppedonion2tablespoons(30ml)triplesecororangejuice

11/4cups(295ml)unsweetenednondairymilk

1/4cup(56g)veganmayonnaiseorsourcream2tablespoons(30ml)freshlemonjuice

TO ROAST SQUASH, preheat oven to 400°F (200°C, or gasmark 6). Toss cubeswitholiveoilandspreadonbakingsheet.Cookfor45minutes,oruntiltender.Setaside.Cookpastaaccordingtopackagedirections.Drainandsetaside.Inafoodprocessor,blendalmondsintoafinepowder.In a large saucepan, combine squash, adobo sauce, chipotle, salt, coriander,

cumin,garlic,andonion.Cookovermediumheatfor6minutes,untiltheonionsaretranslucent.Addtriplesecorjuice;simmerfor2minutes.Remove fromheat. Transfermixture to food processorwith almonds,milk,

mayonnaiseorsourcream,andlemonjuice.Blenduntilsmooth.Preheat oven to 375°F (190°C, or gasmark5).Combine cookedpastawith

sauceina9x13-inch(23x33cm)bakingdish.Pressdownevenly.Bakefor20minutes,oruntilgoldenbrown.Letstandfor15minutesbefore

serving.Tastesevenbetterthenextday.Freezeswell.

YIELD:6servings

PUMPKINBISQUE

DairySub:nondairymilk

QuickandEasyThis flavorful bisque is ready inmereminutes.Great as a snackor as amoresubstantialmealservedalongsidecrustybread.

1can(15ounces,or425g)pumpkinpurée11/2tablespoons(39g)yeastextractspread,suchasMarmite

3tablespoons(48g)naturalpeanutbutter2clovesgarlic,peeledandchopped3tablespoons(30g)finelychoppedonion2teaspoonsgarammasalaPepper1/2teaspooncayennepepper1teaspoonveganWorcestershiresauce

2cups(470ml)unsweetenednondairymilk2cups(470ml)waterorvegetablebroth2teaspoonspuremaplesyrup

COMBINEALLINGREDIENTS,exceptmaplesyrup,inasouppot.Bring to a low boil, lower heat, and simmer for 10 minutes, whisking

occasionally.Addmaplesyrup.Usingablender,puréetodesiredtexture,andserve.

YIELD:4servings

TRIPLEOLIVESPREAD

DairySub:silkentofu(forcreaminess) CornFree

QuickandEasy

WheatFreeDelicious as a sandwich spread but also great alternative to pesto on pasta orbakedpotatoes.

12ounces(340g)softsilkentofu,drained1/2cup(67g)pittedblackolives8pittedgreenolives1teaspooncapers,withoutbrine2tablespoons(30ml)whitebalsamicvinegar1/2cup(20g)packedfreshbasilleaves3tablespoons(45ml)extra-virginoliveoilFineseasalttotastePeppertotaste

PinchredpepperflakestotasteZestof1/2largelemon1largeclovegarlic,peeledandchopped

1/4cup(29g)toastedwalnuts

USINGABLENDER,puréeallingredientsuntilsmooth.Storecoveredinthefridge.Keepswellforupto4days.

YIELD:2cups(555g)

ROASTEDTOMATOAIOLI

DairySub:veganmayonnaise(forcreaminess) CornFree WheatFreeServe this creamy concoction as a hot or cold dressing for 1 pound (454 g)cookedpasta,withbakedpotatoes,orasasandwichspread.

FORROASTEDTOMATOES:1pound(454g)grapetomatoes1tablespoon(15ml)extra-virginoliveoil1/2teaspoonfinesalt1/4cup(40g)choppedonion3clovesgarlic,peeledandhalved

FORAIOLI:

1/2cup(112g)veganmayonnaise1 tablespoon (15 g) blended chopped canned chipotle pepper and adobosauce

1teaspoonpaprika1/2teaspoonfineseasalt2teaspoonsagavenectar1/2teaspoongroundcumin2clovesgarlic,peeledandchoppedPeppertotaste

TOMAKETHEROASTEDTOMATOES:Preheatovento400°F(200°C,orgasmark6).Combineallingredientsinan8-inch(20cm)squarebakingpan.

Roast for20minutes,stirringoncehalfway through,until the tomatoes looklikedeflatedtires.Removefromovenandsetaside.

TO MAKE THE AIOLI: Combine all ingredients and roasted tomatoes in a foodprocessororblender.Blenduntilsmooth.Serveasiswithpastaorbakedpotatoes,butchilltothickenbeforeusingasa

sandwichspread.

YIELD:23/4cups(605g)

CHOCOLATEPUDDING

DairySub:nondairymilk(Chocolatesoy) GlutenFree NutFree

WheatFreeFeel free to add various extracts to this delicious dessert, such as peppermint,almond, orange, or rum, to take your pudding from mighty tasty to simplyirresistible. This can take the place of nondairy yogurts in recipes like theWalnutChocolateBrownies(page88).

22/3cups(630ml)chocolatesoymilk1/4cupplus2tablespoons(60g)SucanatPinchfineseasalt1/4cup(20g)unsweetenedcocoapowder1/4cup(32g)cornstarch2teaspoonspurevanillaextract

USINGABLENDER,blendallingredientsuntilsmooth.Transfer into a large saucepan and cook over medium-high heat until

thickened,about6minutes.Transfer to small dessert dishes, cover with plastic wrap. Chill overnight

beforeenjoying.

YIELD:23/4cups(700g)or6to8servings

BERRYFROYO

DairySub:nondairyyogurt

CornFree

LowFat

GlutenFree

WheatFreeNondairyyogurtsare justasgoodas theirdairycounterparts.Wantproof?Trythisfrozendessert!

31/4cups(491g)freshorfrozenberries,partiallythawed

3six-ounce(170g)containersnondairyyogurtJuiceof½alargelemon,about2tablespoons(30ml)

1/4cup(84g)agavenectar1/2teaspoonpurevanillaextract1/4teaspoonpurehazelnutextract,optional1/8teaspoonpurealmondextract,optional

USINGABLENDER,blendallingredientsuntilsmooth.Strainusingafine-meshsieve,toremovepeskyseeds.Placeinice-creammakerandfollowmanufacturer’sinstructions.Placeinthefreezerforanhourbeforeenjoyingforfirmerfrozenyogurt.

YIELD:8largescoops

VANILLALATTEICECREAM

DairySub:vanillacashewmilk forcow’smilk GlutenFree SoyFreeThistastesamazingtoppedwithcaramelsauce,andmakesgooduseoftheBasicVanillaCashewMilk.

OnerecipeBasicVanillaCashewMilk(page22)or21/2cups(590ml)nondairymilk2cups(470ml)brewedcoffee1cup(192g)evaporatedcanejuice1/4cup(32g)cornstarchcombinedwith3/4cup(180ml)watertomakeaslurry

2tablespoons(30ml)purevanillaextract

COMBINEMILK,coffee,andevaporatedcanejuiceinamediumpot.Bringtoaboilandimmediatelyremovefromheat.Stirincornstarchslurrytothicken.Stirinvanilla.Place in the fridge to cool for a fewhoursbeforemaking it into ice cream.

Followthemanufacturer’sinstructionsonyouricecreammaker.

YIELD:71/4cups(36ounces,or1kg)

MAPLEORANGECREAMYSORBET

Dairy Sub: silken tofu (for creaminess) This is one tasty and refreshingdessertwhereincookiepiecestastelikelittlebitsofcaramelheaven.

1cup(235ml)freshorangejuice3/4cup(144g)rawsugar1cup(117g)walnuthalves

12ounces(340g)silkensofttofu1teaspoonpurevanillaextract1teaspoonmapleextractPinchfineseasalt

10 store-bought Speculoos cookies or 6 homemade Speculoos-SpicedCookies(page97),brokeninsmallpieces

COMBINEALLINGREDIENTS(exceptcookies)inblender,andprocessuntilsmooth.Chillforafewhours.Placeinice-creammakerandfollowmanufacturer’sinstructions.Addcookie

piecesabout5minutesbeforetheicecreamisdonechurning.

Placebackintothefreezerforafirmerconsistency,orenjoystraightaway.

YIELD:8largescoops

FROZENPOTSDECRÈME

DairySub: extra-firmor firm tofu (for creaminess and texture) Corn

Free GlutenFree WheatFreeRichandbittersweetdessert, ahoy!The tofuaddsawonderful creaminess andtexture to this treat, while the syrup, nectar, coffee, and chocolate give itmaximalflavor.

1cup(235ml)ChocoPBSyrup(page232)1/2cup(168g)agavenectarPinchfineseasalt3/4cup(180ml)hotcoffee8ounces(227g)unsweetenedbakingchocolate,chopped1tablespoon(15ml)purevanillaextract14ounces(397g)extra-firmorfirmtofu,drained,squeezedandcrumbled

COMBINE SYRUP, nectar, salt, and coffee in a microwave-safe dish, or in asaucepanonthestovetop.Heatfor1minute,oruntilwarmedthrough.Addchocolateandstirintowarmliquiduntilcompletelymelted.Usingablenderorfoodprocessor,combinewithvanillaandtofu,andblend

until perfectly smooth, scraping sides occasionally. Transfer into 8 to 10microwave-safedessertdishes.Placeintofreezer.Thawfor30minutesormicrowavefor15secondsbeforeenjoying.Alternatively,useanice-creammaker,followingmanufacturer’sinstructions.

YIELD:8to10servings

PUMPKINICECREAM

Dairy Sub: vegan cream cheese or vegan creamer (for creaminess andtexture)Movealong,dairyicecreams:Thisoneisrich,thick,andcreamy,andit’snotashamed.If you have a hard time finding Speculoos cookies or don’t have the time tomakeyourown,usegrahamcrackersinstead;justbesuretocheckfornonveganingredients.Addafewtoastedwalnuts,ifyouwantanevenfanciertreat.

12(about94g)store-boughtSpeculooscookies,plus4moreasadd-in3/4cup(144g)Sucanat11/4cups(305g)pumpkinpurée

8ounces(227g)vegancreamcheeseorthickvegancreamer1/4teaspoonlemonzest2teaspoonspurevanillaextract2teaspoongroundcinnamon1/4cup(44g)semisweetchocolatechips

BLEND 12 COOKIES in food processor, until finely ground. Add remainingingredients except the extra cookies and process until smooth.Chill for a fewhours.Placemixtureinice-creammakerandfollowmanufacturer’sinstructions.Stir

in 4 extra cookies, broken into chunks, as add-ins during last 5 minutes ofchurning. Place back into the freezer for a firmer consistency, or enjoy rightaway.

YIELD:8largescoops

Variation: If you’d rather use toastedwalnuts as an add-in,make ‘emmaple!

1cup(117g)walnuthalves

1/4cup(60ml)puremaplesyrup

Pinchfineseasalt

Preheatovento325°F(170°C,orgasmark3).Combineallingredientsona small baking sheet, and toast for 10 minutes, stirring once halfwaythrough.

Removefromovenandletcoolonsheet.

LEMONTARTINTWISTEDGRAHAMCRACKERCRUST

Dairy Sub: nondairymilk (soy) and nondairy butter Corn FreeNutFreePuckerup,Buttercup!Soyouthoughtyourdaysofenjoyingtartanddeliciouslycreamylemonpieswereover?We’rehappytotellyou,nothingcouldbefurtherfromthetruth.

FORFILLING:

2cups(470ml)plainorvanillasoymilk2teaspoonslemonzest1/3cup(80ml)freshlemonjuice1/2cup(96g)rawsugar1teaspoonpurevanillaextract1/4cup(30g)all-purposeorlightspeltflourPinchfineseasalt

FORCRUST:Nonstickcookingspray

1/2cup(112g)nondairybutter1/4cup(48g)Sucanat1cup(140g)wholespeltflour1/4cup(40g)brownriceflour1/2teaspoonfineseasalt1teaspoongroundcinnamon

TO MAKE THE FILLING: Using an immersion blender, combinemilk, zest, juice,sugar,vanilla,flour,andsaltinamicrowave-safecontainer.Heatfor2minutes,blendagain.Heatanotherminutetothicken,setasideto

cool.

TO MAKE THE CRUST: Preheat oven to 350°F (180°C, or gas mark 4). Lightlygreasea9-inch(23cm)roundbakingpanwithcookingspray.Usinganelectricmixer,creamtogetherbutterandSucanat.Addflours,salt,andcinnamon.Mixuntilcombined.

Crumbledoughintopreparedpan;pressdownwiththepalmofyourhandorarubber spatula, until the sides and bottom are covered with the crust. Lightlyprickwithaforktoavoidairbubbles.Prebakecrustfor15minutes,turningoncehalfwaythroughandmakingsure

itdoesn’tburn.Removefromoven,placeonawirerackfor10minutes.Pour filling into crust. Bake for 30 minutes. Let cool completely before

placinginthefridge,andletsetovernight.Enjoychilled,withinadayortwoofpreparation.

YIELD:8slices

Chapter2

FromMouthwateringMactoBrilliantBrie:

HOWTOSUBSTITUTEFORCHEESE

CHEESE: THE LAST VESTIGE OF ANIMAL BY-PRODUCTS to keepvegetariansfrommakingthefinalswitchtoveganism.Whatisitaboutcheesethatpeoplelovesomuch?Ittastesgood,itmeltsand

it’sgooey, itaddspizzazz topizza, texture tosalads,andwhatwouldagrilledcheesesandwichbewithout,well,cheese?Be it sharpcheddaror a soft andcreamybrie,we totallyunderstandpeople

wholovethestuff.Inthischapterwewillintroduceyoutoseveralalternativesthatwillhelpweanyouoffthecasein-filled,artery-clogging,so-calledrealthingand replace that craving with nut, grain, bean, soy, and yeast-based cheesesubstitutes.

ConsidertheFactsWe’vealreadytoldyouabouttheaddictivepropertiesofdairyinchapter1(page13).Cheese ismademostly fromdairy,but in addition,manycheeses containrennet, which is traditionally made using sliced up pieces of the dried-outstomachsofcalves.Consideringthefactthatcheeseisalsoloadedwithsaturatedfatsandsodium,theseshouldbereasonsenoughtomakeanyonegiveupcheese.

GuidelinesforSubstitutingforCheeseDepending on the availability of ready-made nondairy cheeses in your area,replacing the cheese in traditional recipes can be a simple task, or one thatrequiresalittlebitofeffort.Ifyouhaveaccesstogood-tastingcheesesubstitutes,thenyoucanjustreplace

thecheeseintheoriginalrecipeata1:1ratiowithanondairyversion.If you are not fond of store-bought cheese alternatives or don’t have easy

accesstothem,youmayhavetobealittlebitmorecreative.Itcanstillbedone!Withingredientssuchascashews,walnuts,nutritionalyeast,tofu,macapowder,agar,andmiso,yourhandcraftedcheeseswillnotonlytastedeliciousandofferirresistibletexture,buttheywillalsogiveyouapowerfulnutritiousboost.Theseingredientsmayseemabitforeignatfirst,butyou’llfindthatinnotime,theywill become indispensable to both your kitchen and taste buds, just like yourfavoriteParmesanandcheddarusedtobe.

VEGANIZED!:SAMPLERECIPELet’shavea lookat thefollowingtraditionalrecipeforanexampleinhowwewouldreplacethecheeseandothernonveganingredients:

BAKEDCHEESEGRITSThisheartybreakfasttreatwasadaptedfromtheBetterHomesandGardensNewCookBook.

PREHEATOVENto325°F(170°C,orgasmark3).Havereadya1-quart(0.95L)casserole.In a saucepan, bring broth to a boil. Slowly add grits in a fine stream,

whiskingconstantly.Remove from heat; stir in sour cream, cream cheese, or yogurt, alongwith

shreddedcheeseorCheeseSauceandnondairybutteruntilmelted.Transfermixtureintocasseroleandbakefor25to30minutes,oruntilaknife

insertedintothecentercomesoutclean.Letstand5minutesbeforeserving.

YIELD:4servings

FindingCheeseSubstitutesattheStoreUntil recently, itwasallbut impossible to findstore-boughtcheesesubstitutesthatnotonlytastedgoodbutactuallyfunctionedlikecheeseinrecipes.Severalnew brands have leaped into themarketplacewith impressive results. Tofutti,FollowYour Heart, Galaxy, Teese, Sheese, and Dr-Cow have all made giantstridesinofferinggoodtastingcheesealternatives.OurcurrentfavoriteisDaiya,whichisnotonlydairyfreebutalsohappensto

be soy andglutenFree. It has sprungup in specialtymarkets andpizza jointsacrosstheUnitedStates.Itcomesinwhiteandyellowshredsaswellasinsolidblock form. The stuff not onlymelts but stretches, too! The taste ismild andreminiscent ofAmerican processed cheeses. Itworks bestwhenmelted, tastesfantasticonpizza,inquesadillas,andgrilledcheesesandwiches,and,ofcourse,ineveryone’sfavorite,macaroniandcheese.Besides the cheese subsmentioned above, there are also a couple of really

good cream cheese substitutes on the market. Both Tofutti and Follow Your

Heartmake excellent versions,which are pretty spot-on for the real thing andcan be used interchangeably for the dairy version in recipes calling for creamcheese.

MakingCheeseSubstitutesatHomeThemere thoughtofgoing through the lengthyprocessofmakingdairy-basedcheese at home isn’t something most home cooks ponder, considering thatcheese is so readily available at the store. Once you discover how easy it is,makingvegancheeseathomeissomethingyouwillnotonlycometoconsider—you’llactuallylookforwardtoit.Like all true artisan cheeses, a homemadewheel of BakedMacadamiaNut

Brie(page48)orapotofhotFondue(page53)willhaveyouchompingatthebittoinviteallyourfriendsandfamilyoverforaveganwineandcheeseparty!

TheRecipes:CheeseandCheese-BasedRecipes...withouttheCheese!Ifthesometimeshardtofind,andoftencostlystore-boughtvegancheesesaren’t really your thing, see how easy it can be to make your ownincrediblecheesesthatcanbedevouredontheirownorincorporatedintootherrecipes.Once again,we startwith recipes formade-from-scratch cheeses and

then offer up delectable dishes that will more than satisfy your cheesecravings—theymayevenmakeyouaskwhyyoueverlikedthedairystuffinthefirstplace!

TOFUFETA

Cheesesub: tofuforfeta CornFree GlutenFree NutFree

WheatFreeMake this a day ahead, as it is really important to let the flavors developovernight.Useasyouwouldanyfeta.14ounces(397g)extra-firmtofu,drainedandpressed3tablespoons(45ml)extra-virginoliveoil2tablespoons(30ml)lemonjuice1tablespoon(2g)driedbasil,or3tablespoons(9g)finelychoppedfreshbasil

Saltandpeppertotaste

CRUMBLETOFUintoabowluntilitresemblesfeta.Addinotheringredientsandusehandstomixtogether.Storeinanairtightcontainerinthefridge.Keepswellforatleastaweek.

YIELD:About21/2cups(590ml)

Note:Add2tablespoons(17g)capersforanextra-brinyfeta.

TOFURICOTTA

Cheesesub:tofuformilk,cashewsforcreaminess,andnutritionalyeastfor

cheesyflavor CornFree GlutenFree QuickandEasy

WheatFree

Useasyouwouldanyricotta,inlasagna,onpizza,instuffedmanicotti,etc.

14ounces(397g)extra-firmtofu,drainedandpressed

1/4cup(35g)rawcashews,finelyground

1/4cup(30g)nutritionalyeast3tablespoons(45ml)extra-virginoliveoil2tablespoons(6g)finelychoppedfreshbasil,or1tablespoon(2g)driedbasilSaltandpeppertotaste

CRUMBLETOFUintoabowluntilitresemblesricotta.Addinotheringredientsandusehandstomixtogether.Storeinanairtightcontainerinthefridge.Keepswellforatleastaweek.

YIELD:About21/2cups(590ml)

MARINATEDBUFFALO-STYLETOFUMOZZARELLA

Cheesesub:silkentofuforfreshbuffalomozzarella CornFree

QuickandEasy

WheatFreeThis simple preparation tastes great on toasted bread, crackers, as a pizzatopping,insalads,sandwiches,andmore.

1/2cup(120ml)extra-virginoliveoil

1/4cup(60g)julienne-cutsun-driedtomatoes,packedinoil2tablespoons(30ml)balsamicvinegar1tablespoon(2g)driedbasil1tablespoon(15g)mincedgarlic1teaspoonfennelseed1/2teaspoonseasalt1/4teaspoonfreshcrackedblackpepper14ounces(397g)silkentofu,drainedbutnotpressed

MIXTOGETHERallingredients(excepttofu)inabowl.Cutblockoftofulengthwiseonce,andthen10timeswidthwise,tomake20

squares.Gentlytossthetofuinthemarinadeandtransfertoanairtightcontainerwitha

tight-fittinglid,suchasamasonjar.Letmarinateovernight.Storeinthefridge,butbringtoroomtemperaturebeforeusing.

YIELD:2cups(425g)

BAKEDMACADAMIANUTBRIE

Cheesesub:silkentofuformilk,macadamianutsforcreaminess Corn

Free WheatFreeOtherthanthebakingtime,thisisabrie-zetothrowtogether.

14ounces(397g)silkentofu3ounces(85g)dry-roastedmacadamianuts2tablespoons(16g)arrowrootpowder2tablespoons(42g)agavenectar1tablespoon(18g)whiteoryellowmiso1tablespoon(15ml)applecidervinegar1teaspoongroundmustardseed1/2teaspoonseasaltNonstickcookingspray

PREHEATOVENto350°F(180°C,orgasmark4).

Addallingredientstoablenderandblenduntilsilkysmooth.Coatasmallroundcasserole(about6inches[15cm])indiameteror4small

ramekinswithcookingspray.Pourmixture intobakingdish,makingsure to leaveat leastahalf inch(1.3

cm)atthetoptoallowforrising.Placebakingdish(es)onabakingsheet(incaseitcooksover)andbakefor30

minutesforsmallramekins,or45minutesforsmallcasserole.Removefromovenwhensurfaceisslightlyfirmtothetouchandstartingto

brown.Placeinthefridgeandallowtocoolcompletelybeforeserving.To serve, invert on plate and top with fresh berriers or fruit compote, if

desired.

YIELD:1largeor4smallwheelsofbrie

NUTTYPEPPERJACK

Cheesesub:rawcashewsforcreaminess,nutritionalyeastforcheesyflavor

CornFree

GlutenFree

SoyFree

WheatFreeWithjustatouchofheatfromthepeppers,thisJack-likeloaftastesgreatslicedoncrackersandinsandwiches,andisespeciallywonderfulinquesadillas.

Nonstickcookingspray1ounce(28g)agarflakesorpowder3cups(705ml)water2cups(275g)rawcashews,finelygroundintoapowder3tablespoons(45ml)freshlemonjuice2tablespoons(30ml)oliveoil1/4cup(30g)nutritionalyeast2teaspoonsfineseasalt

1/2teaspoononionpowder1/2teaspoongarlicpowder1/4cup(25g)jarredslicedjalapeños,diced1/4cup(25g)dicedpimientopeppers(orroastedredpeppers)

PREPARE A 9 x 5-inch (23 x 13 cm) loaf pan (or other deep rectangularcontainer)bylightlyoilingorcoatingwithcookingspray.Place agar in water and bring to a full boil. Boil for 5 minutes, whisking

regularly.Placeallotheringredientsintoafoodprocessorandblenduntilsmooth.Pourintotheagarmixtureandmixuntilcreamyandsmooth.Stirinthepeppers.Removefromheat.Quicklypourintooiledloafpanandrefrigerateuntilhardened.

YIELD:1loaf

Clockwisefromtop:MarinatedBuffalo-styleTofuMozzarellainjar(recipeonpage47),BakedMacademiaNutBrie,NuttyPepperjack

I’VEGOTTHEBLUESDRESSING

Cheese sub: nondairy sour cream for sour cream, veganmayo formayo,

andextra-firmtofuforbleucheesecrumbles QuickandEasy

WheatFree

Why the blues? Because no one, not even us, has come up with a reputableveganalternativetomoldybluecheese.Evenso,thisdressingisabittangy,hasanicecreamytexture,andthankstothecrumbledtofu,themouthfeel,ifnottheexactflavor,ofbluecheesedressing.

1/4cup(60ml)unsweetenedsoymilk1tablespoon(15ml)lemonjuice1/4cup(60g)nondairysourcream,store-boughtorhomemade(page20)

2 tablespoons(28g)veganmayonnaise,store-boughtorhomemade(page66)

1tablespoon(4g)chiaseeds1tablespoon(15ml)whitewinevinegar1teaspoonagavenectar1/4teaspoongarlicpowder2ounces(56g)extra-firmtofu,crumbledSeasaltandfreshlygroundblackpeppertotaste

ADDLEMONJUICEtomilkandletcurdlesoitresemblesbuttermilk.Whisktogether remaining ingredients and store in an airtight container in therefrigeratoruntilreadytouse.

YIELD:1cup(235ml)

MAC&CHEESEMIX

Cheesesub:cashewsforcreaminess,nutritionalyeastforcheesyflavorCornFree

GlutenFree

QuickandEasy

SoyFree

WheatFreeAseasyasrippingopenapacketoforangepowder,thismixwillmakeaquicktaskofmakingkid-friendlymacandcheese.

3cups(413g)rawcashews2cups(240g)nutritionalyeast1/2cup(64g)arrowrootpowder3tablespoons(24g)garlicpowder3tablespoons(24g)onionpowder1tablespoon(18g)seasalt1tablespoon(8g)groundmustardseed2teaspoonspaprika1teaspoondriedparsley1teaspoondriedgreenonion1/2teaspoonturmeric1/2teaspoongroundblackpepper1/4teaspooncayennepepper(orchilipowderforlessheat)1/4teaspoongroundcumin

USINGAVERYDRYBLENDERoracoffeegrinder,grindcashewsinsmallbatchesintoaveryfinepowder.In a container with a tight-fitting lid, add all other ingredients and shake

vigorouslyuntilwellmixed.Refrigerateforuptoamonth,orfreeze.Touse,combineaheaping½cup(about95g)mixwith1cup(235ml)water

(or nondairymilk for extra creaminess) in a saucepot. Stir overmediumheatuntilthickenedandaddto1pound(454g)ofpreparedpasta.

YIELD:5cups(950g),enoughfor10batchesofpreparedmacandcheese

CHEESYNO-COOKSAUCE

Cheese sub: nondairy milk for creaminess, nutritional yeast and maca

powderforcheesyflavor QuickandEasy WheatFreeThiscreamysaucetakesnotimetoprepare,thankstothemagicofxanthangum,and it canbe tailored to suityour tasteas it is extremelyversatile inhowyouseasonit.

1cup(235ml)unsweetenednondairymilk1/4cup(30g)nutritionalyeast1/2teaspoonfineseasalt1/4teaspoongroundWhitepeppertotaste11/2teaspoonswhole-grainmustard1teaspoongranulatedonion1largeclovegarlic,peeledandchopped2tablespoons(30ml)extra-virginoliveoil1tablespoon(15g)macapowder,optionalbutrecommended1/2teaspoonxanthangum

USINGABLENDER,combineallingredientsuntilthickened.Thisshouldtakeupto2minutes.Chill the sauce if you want it to thicken even more. Serve hot, on top of

gratins,orasadipforveggies.

YIELD:11/4cups(265ml)

WALNUT“PARMESAN”SPRINKLES

Cheese sub: walnuts for Parmesan, nutritional yeast for cheesy flavor,

pankofortexture QuickandEasyMaketheseandstoretheminashakerjartoaddflavortopasta,pizza,salads,oranywhereyou’dwanttosprinklesomegratedParmesan.

1/2cup(60g)walnutpieces

1/2cup(60g)nutritionalyeast1/2cup(40g)pankobreadcrumbs1/2teaspoondriedbasil1/4to1/2teaspoonsalttotaste

ADDALLINGREDIENTStoablenderorfoodprocessorandpulsetocombineuntilwalnutpiecesaregroundintoapowder.Storeinanairtightcontainerinthefridge.Keepsforweeks.

YIELD:11/2cups(126g)

NACHOQUESO

Cheese sub: soy creamer for heavy cream, nutritional yeast for cheesy

flavor, cashews for creaminess, and miso for sharp cheddar-like flavorWheatFreeSpicy,creamy,andperfectpouredoverapileoftortillachips!2cups(470ml)soycreamer1/2cup(80g)nutritionalyeast1/2cup(70g)rawcashews,groundintoafinepowder1tablespoon(16g)tahini2tablespoons(36g)mellowwhitemiso2tablespoons(16g)cornstarch1tablespoons(8g)onionpowder1tablespoon(8g)garlicpowder1tablespoon(8g)groundmustard1teaspooncumin1teaspoonhotsauce,likeTabasco,addmoreifyoulikeitreallyhot8to10piecesofjarredslicedjalapeños1tablespoon(15ml)juicefromthejarofjalapeños

USINGABLENDER,combineallingredientsuntilverysmooth.Pour into a saucepot and stir constantly over medium heat until mixture

thickenstodesiredconsistency.

YIELD:21/2cups(588ml)

SPIRALSWITH“FETA”ANDSPINACH

Cheese sub: tofu feta for fetaHowabout a lighter but oh-so-satisfyingpastadish?

1pound(454g)uncookedspiralpastaOnerecipeTofuFeta(page46)

1tablespoon(10g)mincedgarlic1shallot,diced2tablespoons(30ml)oliveoil2cups(60g)babyspinach1/2cup(60g)pinenuts1/3cup(80ml)balsamicvinegarSaltandpepper

PREPAREPASTAaccordingtopackagedirections.PrepareTofuFetaandsetaside.Whilepasta isboiling, sautégarlicand shallot inoliveoil for5minutes,or

untilfragrantandtranslucent.Drainpastaandreturntothepot.Addfeta,spinach,andpinenuts.Inasmall

bowl,whisktogethervinegarandsautéedmixture.Addmixturetothepotandtosssoallingredientsarewellincorporated.Addsaltandpeppertotaste.Servewarmorcold.

YIELD:4to6servings

FONDUE

Cheesesub:nutritionalyeast,macapowder,andmisoforcheesyflavorand

sharpness CornFree QuickandEasyThiscookbookcouldnotbeco-writtenbyaSwisspersonifitdidnotincludearecipe for fondue! This delicious concoction will be thin when cold but will

thickenbackuponceheated.

2cups(470ml)drywhitewine11/2cups(455ml)unsweetenednondairymilk1/2cup(60g)nutritionalyeast2tablespoons(30g)macapowder,optionalbutstronglyrecommended3tablespoons(48g)tahini1tablespoon(18g)reduced-sodiumwhitemiso1/4cup(40g)potatostarch2tablespoons(30ml)whitewinevinegar1tablespoon(7g)granulatedonion1clovegarlic,peeledandchopped1teaspoonwhole-grainmustard1/2teaspoongroundWhitepeppertotastePinchseasalttotaste11/2to2teaspoonsKirsch,optional(makesforamoreauthentictaste)

BRINGWINE to a boil in a large saucepan. Lower heat to a simmer. Use ablendertocombinetherestoftheingredientsuntilsmooth.Pourblendedmixtureintowine,whiskingimmediatelytoavoidlumps.Cook

untiljustthickened,about2minutes.Dip bread cubes or veggies into fondue. If you have leftovers and need to

reheatthefondue,youmighthavetoaddextranondairymilktothinitoutabit.

YIELD:31/2cups(825g)

Variation: Make Croûtes au Fromage by preheating oven to 375°F(190°C,orgasmark5).Add2tablespoons(42g)ormorefondueandaslice of tomato to each thick slice of crusty bread, adding a sprinkle ofoliveortruffleoilontop,andbakingfor15minutesoruntilthefondueisbrowningupandbubblingonthebread.

INDIAN-SPICEDPUMPKINGRATIN

Cheesesub:coconutmilkforrichness,pumpkinwithturmericforcolorWhoneedscheesewhenspicesandcoconutnaturallyimpartdeliciousflavorstomealssuchasthisbeautifullyorange-huedgratinthatgetsbettereveryday?

FORFILLING:2mediumpotatoes,chopped1pound(454g)uncookedmacaroni2teaspoonscuminseeds1teaspoonmustardseeds2tablespoons(28g)coconutoil,melted1can(15ounces,or425g)chickpeas,drainedandrinsed2clovesgarlic,peeledandminced1teaspoongroundcoriander6cups(180g)babyspinach

FORPUMPKINSAUCE:1cup(244g)pumpkinpurée2tablespoons(24g)Sucanat2tablespoons(30g)tamarindpaste1/2teaspoonredpepperflakesPeppertotaste1/2teaspoonseasalt1teaspoonturmeric1/2teaspoongroundcinnamon1/2teaspoongroundcardamom2teaspoonsgranulatedonion1cup(235ml)heatedvegetablebroth

FORCOCONUTSAUCE:1cup(235ml)coconutmilk1/2teaspooncurrypowder1/4teaspoongingerpowderPeppertotaste1/2teaspoonseasalt1/2teaspoonredpepperflakes

TOMAKETHEFILLING:Placepotatoesinalargepotfilledwith5quarts(4.7L)water.Bringtoaboil,cookfor4minutes.Addpastaandcookaccordingtopackage

instructions.Drainandsetaside.Toastseedsinoilinmediumsaucepan.Addchickpeas,garlic,andcoriander.

Letbrownfor2minutesovermediumheat.Coarselymashchickpeas.Addspinach,andcookuntilwilted,about2minutes.Setaside.

TO MAKE THE PUMPKIN SAUCE: Combine all ingredients with broth.Combinewithpastaandchickpeas.

TOMAKETHECOCONUTSAUCE:Inamediumbowl,whiskallingredientsexceptforpepperflakes.Preheat oven to 375°F (190°C, or gas mark 5). Prepare a 9-inch (23 cm)

square, deep baking dish. Press down pasta into dish. Pour coconut sauce onpasta.Sprinklewithredpepperflakes.Placedishonarimmedbakingsheet.Bake for 20minutes, or until light golden brown.Let stand for 15minutes

beforeserving.

YIELD:6servings

SAVORYARTICHOKEPIE

Cheesesub:nutritionalyeastforcheesyflavorWithaflakyandcheesycrust that is a snap to make, this flavorful pie offers great textures andcreaminess.

FORCRUST:Nonstickcookingspray11/2cups(188g)all-purposeflour1/4cup(30g)nutritionalyeast1clovegarlic,peeledandchopped1/2teaspoongroundblackpepper1teaspoonfineseasalt1/4cupplus1tablespoon(70g)nondairybutter1/4cup(60ml)water

FORFILLING:1can(14ounces,or397g)artichokehearts,chopped2teaspoonspeanutoilPinchseasaltPinchredpepperflakesPinchgroundnutmeg

1cup(270g)RoastedSquashandLentilSpread(page256)

FORTOPPING:1can(15ounces,or425g)chickpeas,drainedandrinsed1/4cup(30g)nutritionalyeast1clovegarlic,peeledandchoppedZestofalemon1/2cup(112g)reduced-fatveganmayonnaise1/2cup(120ml)unsweetenednondairymilk1/2teaspoongroundblackpepper1/2teaspoonseasalt

Preheat oven to 375°F (190°C, or gasmark 5). Lightly coat a 9-inch (23-cm)roundbakingpanwithcookingspray.

TOMAKETHECRUST:Combineflour,yeast,garlic,pepper,andsaltinfoodprocessor.Pulsetocombine.Add butter. Pulse to reach consistency of a coarse meal. Add water, 1

tablespoon(15ml)atatime,untildoughholdstogetherwhenpinched.Crumbledoughevenlyintopan.Pressdownatthebottomandedges.Prebakefor18minutes,untiledgesturngoldenbrown.Setaside.

TOMAKETHE FILLING: Combine artichoke hearts, oil, salt, and spices inmediumsaucepan.Cookovermediumheatuntilartichokesbrown,about6minutes.AddRoasted

SquashandLentilSpread;stirtocombine.Placefillingevenlyintocrust.

TO MAKE THE TOPPING: Combine all ingredients in blender or foodprocessor.Blenduntilsmooth.Spreadevenlyontopoffilling.Bakefor20minutes,oruntilgoldenbrown.Letstandfor15minutesbefore

serving.

YIELD:8slices

BAKEDPESTOTATOES

Cheese sub: firm tofu for creaminessThis fresh and creamypesto yieldsenoughdeliciousnesstofillabout12bakedpotatoes.Thepestocanalsobeusedasasandwichspread,dipforcrudités,orservedwithpasta.

FORPESTO:19ounces(539g)firmtofu11/2cups(60g)freshbasilleaves1/4cup(60ml)applecidervinegar1/4cup(60ml)extra-virginoliveoil3/4teaspoonfineseasaltWhitepeppertotaste1/2teaspoonredpepperflakestotaste2largeclovesgarlic,peeledandchopped2teaspoonsgranulatedonion1heapingteaspoonwhole-grainDijonmustard11/2teaspoonsagavenectar2tablespoons(30ml)freshlemonjuice1teaspoonfreshthyme

FORBAKEDPOTATOES:2 large russet potatoes, brushed clean, unpeeled, lightly rubbed withpeanutoil,piercedwithaforkabout10times

TOMAKETHEPESTO:Useanimmersionblenderorafoodprocessor.Blendallingredientsuntilsmooth.Storeinthefridge.

TOMAKETHEBAKEDPOTATOES:Preheatoven to375°F (190°C,orgasmark5).Place potatoes directly on upper rack, with a baking pan on lower rack to

catch drippings. Bake for 1 hour, or until tender. Let sit until cool enough tohandle.Carefullyhollowoutthepotatobycuttingoutaholeinthecenterofthepotato (keep it in one piece—you will place it back after adding the pesto!).Place2heapingtablespoons(60g)pestoineachpotato.Placehatbackontopofpotato,bakeforanother10minutes.Serveimmediately.

YIELD:3cups(780g)pesto;2pesto-filledpotatoes

CREAMYPOLENTACHILIBAKE

Cheesesub:nutritionalyeast forcheesy flavorThischilicomes toppedwith a deliciously creamy polenta sauce, which is sure to rival and no doubtsurpassanycheesesauceyou’vetastedbefore.

FORCHILI:1can(6ounces,or170g)tomatopaste1/4cup(40g)choppedonion2clovesgarlic,peeledandminced1teaspoongroundcumin1teaspoonMexicanoregano1tablespoon(8g)mildtomediumchilipowder1/2cup(120ml)drywhitewine1teaspoonveganWorcestershiresauce1can(15ounces,or425g)kidneybeans,drainedandrinsed1can(15ounces,or425g)blackbeans,drainedandrinsedWater,optional,asneeded,tobringchilitodesiredconsistency

FORPOLENTA:2cups(470ml)unsweetenednondairymilk1/4cup(30g)nutritionalyeast1teaspoonfineseasalt1/2teaspoonblackpepper1/2cup(70g)cornmeal1tablespoon(14g)nondairybutterCayennepeppertotaste,optional

TOMAKETHECHILI:Combine the first 8 ingredients in a small saucepan.Bringtoalowboil.Lowerheat,andaddbeans.Addoptionalwater,asneeded,toreachdesiredconsistency.Simmerfor10minutes.Setaside.

TO MAKE THE POLENTA: Combine the first 4 ingredients in a smallsaucepan.Bringtoalowboil.Slowlywhiskincornmealtoavoidlumps.Cookfor8minutes,stirringoften.

Stirinbutteruntilmelted.Setaside.Preheatovento375°F(190°C,orgasmark5).Placechiliinanonstick9x5-

inch (23 x 13 cm) loaf pan. Top evenly with polenta, and sprinkle cayennepepperontopifdesired.Bakefor30minutes.Letcoolfor10minutesbeforeserving.

YIELD:3servings

SECTIONTWO

MAKETHECHICKENSSMILE!

FOOLPROOFSUBSTITUTIONSFOREGGS

Chapter3

FromTenderCakestoScrumptiousScrambles:

HOWTOSUBSTITUTEFOREGGS

ONEOFTHEMOSTCOMMONQUESTIONSaskedofvegans is, “Howdoyoubakewithouteggs?”Easily, in fact!Contrary topopularbelief, eggshaven’talwaysbeen readily

available, and vegansweren’t the first ones to have to come upwithways toreplace them. Consider the famous Wacky Cake, created ages ago due towartimerationing,basedonthesimplecombinationofvinegarandbakingsoda.It is to this day the most famous and beloved, “accidentally vegan” recipeavailable.Forthemostpart,eggsareusedinrecipesasemulsifying,binding,leavening,

or structure-giving agents. Fortunately, there are many vegan-friendlyingredientsthatlendthemselvesquitenicelytotheseexactsamepurposes.

ConsidertheFactsManypeopledon’t see theharm ineatingeggs.After all, youneedn’tkill thehen to get her eggs, right? While technically this may be true, the livingconditionsofevenso-calledcage-freechickensarehorrendous.Consider the fact thatamere30yearsago,hen-layingchickensweighedan

averageof2to3poundsandlaidapproximately50to60eggsperyear.Today,achickentypicallyweighsabout5to6poundsandlaysabout175ormoreeggsperyear.Ifthat’snotgeneticengineering,whatis?(Formoreinformationonthehorrors of the egg industry, visit NoEggs.com.) BAD FOR THECHICKENSANDBADFORYOU,TOOThe egg industrywouldhaveyoubelieve that eating eggs is both harmless tochickens and rather healthy for you. In truth, however, eggs rank toward the

bottom of the healthmeter: They have been shown to contribute to allergies,weightproblems,andotherhealthissues,evenearlydeath.How could that be? One Grade A large (50 g) egg contains 71 calories, 5

grams of fat (2 g saturated fat), 70mg of sodium, 6 grams of protein, and awhopping211mgofcholesterol.Asonegramoffatisequaltoninecalories,wecanseethatthisartery-clogging“food”getsmorethanhalfofitscaloriesfromfat.Certainlydoesn’tsoundlikeahealthfoodtous!

EggSubstitutionGuidelinesNowthatyouknowwhyeggsaren’tsogolden,let’sfocusourattentiononhowwecansubstitutefortheminourcooking.Whendeterminingthefunctionoftheeggyouarelookingtoreplace,consider

thefollowing:•Ifyou’remakinganairyandfluffycakeorbread,youwanttheeggsubstitutetoactasaleaveningagent.Youcanusuallytelltheeggisneededasaleaveningagentiftherecipeyouareworkingfromrequires2to3eggs.

• For chewy and sometimes crispy cookies, your substitute will functionmore as amoisturizingandbindingagent.Youcanusually tell the egg isneededasabindingagentiftherecipeyouareworkingfromrequires1egg.• When making savory dishes, such as gnocchi or meatloaf, the eggsgenerallyactasbinders.•When it comes to quiches and scrambles,where eggs are the star of theshow,tofuisyourgo-tosubstitution.

Formorespecificguidelines,letusturntothefollowingchart,andthenseeifwecanapplyourknowledgetoanonveganrecipe.

VEGANIZED!:SAMPLERECIPELet’s lookat a traditional recipe for anexampleofhowwewould replace theeggsandothernonveganingredients:

SNICKERDOODLES

Thiscinnamonandsugarcookiehasbeenadapted from theBetterHomesandGardensNewCookBook.

BEATNONDAIRYBUTTERwithanelectricmixeronmediumtohighspeedfor30seconds.Add1 cup (192g) evaporated cane juice, baking soda, and creamof tartar.

Beatuntilcombined,scrapingsidesoccasionally.Add blended tofu and vanilla, and beat until well combined. Beat in flour,

usingthemixer.Coverandchilldoughfor1hour.Preheatovento375°F(190°C,orgasmark5).Line2cookiesheetswithparchmentpaperorsiliconebakingmats.Combine remaining 2 tablespoons (24 g) evaporated cane juice with

cinnamon.Setaside.Shapedoughinto1-inch(2.5cm)balls.Rollballsincinnamonsugarmixture

tocoat.Place2inches(5cm)apartonpreparedcookiesheets.Bakefor10to12minutes,oruntiledgesturngolden.Assoonasthecookies

are firm enough, transfer from cookie sheets to a wire rack and let coolcompletelybeforestoring.

YIELD:36cookies

FindingeggSubstitutesattheStore

There are several commercially available egg replacers on the market. Theseproducts make an easy task of turning virtually any recipe into an egg-freedelight! Two of the brandswe like are Ener-G andBob’sRedMill. Personalexperience has taught us that Ener-G tends toworkmore favorably in savorydishes,whileBob’sRedMill lends itselfwell tobaking.Bothareavailableathealth-food stores and online. The usual rule for using these products is tocombine bywhisking 11/2 teaspoons egg replacer powderwith 2 tablespoons(30ml)warmwater.Whenitcomestoanotheregg-basedproduct,mayonnaise,welikeVegenaise

asithasthebestflavorandisnowavailableinalow-fatversion.

MakingEggSubstitutesatHomeNota fanofcommercialegg replacers?Hereare severalways to replaceeggsusing ingredients you probably already have in the kitchen. In the followingpages,youwillfindlotsofrecipesutilizingthesehandytechniques.

USEAGARPOWDERIfyouarelookingtoreplacejustthewhitepartoftheegginyourbakingrecipe,dissolve 1 tablespoon (8 g) agar powder in 1 tablespoon (15ml)water,whip,chillthoroughly,andwhipsomemore.

USEAPPLESAUCESimply replace 1/4 cup (60 g) unsweetened applesauce (store-bought orhomemade, page 231) for each egg called for in a recipe. Thisworks best inbaking recipes, such as cakes, soft cookies, or muffins. The flavor won’toverwhelm the recipe.Adding an extra 1/2 teaspoon baking powderwill helpobtainalightertextureinbakedgoods.

USEBANANASMash1/2 a ripebanana toget about1/4 cup (60g)purée to replace eacheggcalledforinarecipe.Thisworksbestinbakingrecipes,suchascakes,cookies,ormuffins.Becarefulifyouarenotafanofthebananaflavor,asitwilloftentaketheleadintherecipe.

USEBINDINGAGENTSINSAVORYITEMS

Whenmakingveggieburgersandmeatlessballs,floursandstarches,oats,potatoflakes, breadcrumbs, and even tomato paste and applesauce do a great job atreplacing the egg in such recipes. Use 2 tablespoons (15 g for starches andflours,33gfortomatopaste)toreplace1egg.

USECOCONUTMILKUse1/4cup(60ml)coconutmilkperegg.Theamountoffatnaturallycontainedincoconutmilkreplacesthefatfoundineggs.Becarefulifyouarenotafanofthecoconutflavor,asittendstodominatetherecipe.

USEDRIEDFRUITCombine equal parts of any dried fruit andwater in saucepan. Simmer for 15minutes. Blend. Substitute 1/4 cup (about 71 g, depending on fruit) of themixturepereggcalled for ina recipe.We’rebig fansofusingdriedplumsordates,butwehaven’tmetadriedfruitthatdidn’tyieldgreatresults.

USEFLAXSEEDWhisk 21/2 tablespoons (18 g) ground flaxseeds with 3 tablespoons (45 ml)warmwater to replaceonebeateneggcalled for in a recipe.Themixturewillbecome gelatinous.Keep inmind that thismixturewill lend a nutty flavor toyourrecipe.

USEFLOURSANDSTARCHES2 tablespoons (30ml)waterwhiskedwith2 tablespoons (approximately15g)flour,suchasall-purpose,orstarch,suchaspotato,tapioca,arrowroot,orcorn,can be used in a similar fashion as store-bought powdered egg replacer toreplaceoneegg.Bestifusedinrecipessuchaspuddings,casseroles,andotheregg-heavydishes.SeeChocolatePudding(page36)andAmarettiCookies(page189)forexamplesofuse.

USEHOMEMADEMILKPULPDon’t throw away the pulp that is left behind once you’re done preparinghomemade milks! Add 1/4 cup (45 g) leftover pulp blended into the liquidingredients called for in the recipe to replace one beaten egg. See Pulp Notfictionmuffins(page75)forexampleofuse.

USENONDAIRYPUDDINGReplace1/4cup(60g)pudding(store-boughtorhomemade[page36])foreacheggneededinarecipe.Thistechniqueworkswellinbaking.Youcanadjusttheflavorofpuddingusedtosuittheneedsoftherecipe.

USE NONDAIRY YOGURTS, SOUR CREAM, ORMAYOReplace1/4cup(60g)nondairyyogurt(store-boughtorhomemade[page20])foreacheggneededinarecipe.Thistechniqueworkswellinsweetandsavoryrecipes.Youcanadjusttheflavorofyogurtusedtosuittheneedsoftherecipe.Considerusing1/4cup(60g)nondairysourcreamormayonnaiseifyourunoutof yogurt: Itwon’t change the flavor but containsmore fat thanyogurt and isoftenhardertofindandabitmorecostly.

USENUTBUTTERSMix1 teaspoonof nut butter (store-bought or homemade [page251]) into 1/4cup(60ml)nondairymilk.Worksbestincookierecipes.Becarefulifyouarenotafanofstrong-flavorednutbutters,suchaspeanut,asitwilltaketheleadintherecipe.

QUICKTIP!

Rememberthatstrong-flavoredeggreplacers,suchasbananasorpeanutbutter,willaffectthetasteofthefinaldish,soavoidusingtheminrecipeswheretheymaynotcomplementtheotheringredients.

USEOILMix1teaspoonofanyneutral-flavoredoil into1/4cup(60ml)nondairymilk.Worksbestincookierecipes.

USETOFUAdd1/4cup(60g)silkentofu,blendedintotheliquidingredientscalledforintherecipe to replaceonebeatenegg.Worksbest inmuffinsandcakes,as tofucontributestoasoftertexture.

USEVEGETABLEPURÉEPumpkin,carrot,butternutsquash,andsweetpotatopuréesworkespeciallywell.Add1/4cup(60g)toreplaceoneegg.Workswellincakeormuffinrecipes.

TheRecipes:Egg-BasedRecipes...withouttheeggs!Startwiththebasicsandworkyourwaytowardthemoredifficult.Frommayonnaise, muffins, cakes, and cookies, to scrambles and quiches—you’llbewhippingupsomegreatdisheswithouteverhavingtocrackanegg!

BASICTOFUMAYO

CornFree QuickandEasy WheatFreeThisrecipeworksverywellasasandwichspreadorinanyofthemayo-baseddressingsinthisbook.Andaslongasyouusegluten-freevinegar,thisrecipeis

GlutenFree,too.

7ounces(198g)extra-firmtofu,drainedandpressed1/4cup(35g)rawcashews,groundintoaveryfinepowder1tablespoon(15ml)lemonjuice1tablespoon(12g)rawsugaror(21g)agavenectar11/2teaspoonsdijonmustard1teaspoonapplecidervinegar1/2teaspoonseasalt1/4 cup plus 2 tablespoons (90 ml) canola oil or other mild-flavoredvegetableoil

PLACE ALL INGREDIENTS except oil in a blender or food processor andblenduntil smooth.Slowlydrizzle in theoiluntilyouget theconsistencythatyoulike.Storerefrigeratedinanairtightcontainerforupto2weeks.

YIELD:2cups(470ml)

BASICSOYMILKMAYO

NutFree WheatFreeTiredofpayingformayonnaiseat thestore?Trythissimple, tastyversionthatalso makes for a great gratin topping. Get creative and switch seasoningsdependingonuseandpreference!1cup(235ml)unsweetenedsoymilk1to2tablespoons(15to30ml)applecidervinegarorfreshlemonjuiceoracombinationofboth

11/2teaspoonspreparedmustardofchoice1/4teaspoongarlicpowder1/2teaspoondriedmincedonionGenerouspinchdrieddill

1/2teaspoonfineseasalt1/4teaspoongroundpepper11/2tablespoons(12g)cornstarch1/4cup(60ml)extra-virginoliveoil

COMBINESOYMILKandvinegarinamediumbowl;letcurdleforafewseconds.Addremainingingredients.Usinganimmersionblender,blendfor1minute.Heat in microwave for 1 minute; watch to make sure the mixture doesn’tbubbleup.Blendagain.Heatinmicrowavefor1minute;blendagain.Heat1lastminute;letstandtocool.Oncecooled,stirwithafork.

Transfer toanairtightcontainer.Chill in thefridge to thicken.Stirwithaforkbeforeusing.Keepstoredinthefridgeforuptoaweek.

YIELD:1generouscup(250g)

Note: Make it into a no-cook mayo: Replace cornstarch with 1 scantteaspoonxanthangum,andblendthoroughlyuntilthickened.Themayowill thicken evenmore in the fridge.Thiswillworkwith anynondairymilk.

“HARD-BOILEDEGG”SALADEggsub:nutritionalyeastandmacapowder

CornFree NutFree

QuickandEasy SoyFreeWe used to enjoy hard-boiled egg salad as kids, and the flavor of this reciperemindsusofit,thankstothecombinationofnutritionalyeastandmacapowder,whichalsohappenstobeagreatsourceofcalcium.1tablespoon(10g)choppedonion

1tablespoon(7g)nutritionalyeast

1teaspoonmacapowder1tablespoon(15ml)extra-virginoliveoil1tablespoon(15ml)whitebalsamicvinegar1mediumtomato,choppedWhitepeppertotastePinchblacksalttotaste,optional2cups(75g)packedfreshbabyspinach

COMBINEALLINGREDIENTSexceptspinachinalargebowl.Oncecombined,addspinachandmixtogether.

YIELD:1main-dishor2side-dishservings

TRADITIONAL“EGG”SALAD

Eggsub:tofuforhardboiledeggs CornFree NutFree

QuickandEasy WheatFreeWithoutanyoftheadd-ins,thissalad’stexturemaybealittlerunny;tothicken,don’tuseallofthedressing.

FORDRESSING:

14ounces(397g)silkentofu,drainedbutnotpressed1/2cup(120ml)canolaoil2tablespoons(30ml)yellowmustard1tablespoon(15g)mincedgarlic1tablespoon(18g)mellowwhiteoryellowmiso1/2teaspoonblacksalt

FOREGGS:20ounces(567g)extra-orsuper-firmtofu,drainedandpressed1teaspoonturmericSaltandpeppertotaste

OPTIONALADD-INS:Choppedcelery,picklerelish,choppedfreshparsley,choppedfreshgreenonions

TOMAKETHEDRESSING:Puréeallingredientsinablenderuntilsmooth.

TO MAKE THE EGGS: Mash half of the tofu in a mixing bowl with theturmeric until it resembles crumbled egg yolks and the turmeric is wellincorporated. This is the “egg yolks.” Cut the remaining tofu into tiny cubes.This will be the “eggwhites.” Combine thewhites and yolks andmix in thedressing.Addoptionaladd-ins,withsaltandpeppertotaste.

YIELD:6cups(800g),dependingonadd-ins

EGGSBENEDICTWITHHAM

EGGSUB: tofuforeggs,blacksaltforsulphuryegglikeflavorThisdinerclassic is sure to please! Make the ham ahead of time to save time in themorning.4Englishmuffins,halvedandtoasted

FORHAM:1/2cup(60g)garbanzoorfavabeanflour1/2cup(72g)vitalwheatgluten1/2cup(120ml)waterorvegetablebroth1/4cup(60ml)vegetableoil2tablespoons(18g)brownsugar2tablespoons(15g)nutritionalyeast11/2tablespoons(24g)tomatopaste1/2to1teaspoonliquidsmoketotaste1/2teaspoonblackpepper1/4teaspoonsaltAluminumfoil

FORFRIEDEGGS:2to4tablespoons(30to60ml)vegetableoil1/4teaspoonturmeric

1/4teaspoonblacksalt1/8teaspoongroundblackpepper1 pound (454 g) extra firm tofu, drained and pressed, cut into 8 thin,

squares

FORHOLLANDAISE:1/4cup(56g)nondairybutter2tablespoons(15g)all-purposeflour1cup(235ml)plainsoycreamer,moreifneeded1tablespoon(15ml)lemonjuice1tablespoon(8g)nutritionalyeast1/8teaspooncayennepepperSalttotaste

TOMAKETHEHAM:Preheatovento350°F(180°C,orgasmark4).Combineallingredientsuntilgoopymixtureforms.Spread large sheetof foil on counter.Placemixture in themiddle.Roll foil

overmixture;twisttheendstightlytoformalog.Place foil on a cookie sheet, seam side down; bake for 45minutes or until

firm.Letcoolbeforeunwrapping.

Storeinanairtightcontainer.Refrigerateforuptoaweekorfreezeindefinitely.

TOMAKETHEFRIEDEGGS:Heatoilinaskilletovermedium-highheat.Combineturmeric,blacksalt,andpepper.Addtofusquarestooil.Sprinklehalfofthespicemixtureovertofu.Flipafter5minutes.

Sprinkle remainingspicemixtureon theothersideof tofusteaksandcookforanother5minutes.

TOMAKETHEHOLLANDAISE:Inapot,meltbutteroverhighheat.Add flourandwhiskvigorouslyuntil smooth.Addcreamer,bring toaboil,

andremovefromheat.Stir in juice, yeast, cayenne, and salt.Addmore creamer if the sauce is too

thick.Assembledishbyplacinga sliceofhamon topofone-half toastedEnglish

muffin;placeeggontopofham,andpourgenerousamountofhollandaisesauceontop.Seasontotaste.

YIELD:8servings

DENVERQUICHE

Eggsub:tofuforeggsThis eggless quiche can be made crustless or with the flaky crust from theSavoryArtichokePie(page55).It’sperfectforbrunchandtastesgreatthenextdaycrumbledintoabreakfastburrito!Theblacksaltwillfooleventhepickiesteatersintothinkingthere’snowaythisisvegan!

Nonstickcookingspray

14ounces(397g)silkentofu,drainedbutnotpressed1/4cup(30g)nutritionalyeast1/4cup(30g)chickpeaflour1/4cup(36g)cornstarch1/4cup(60ml)oliveoil1teaspoononionpowder1teaspoongarlicpowder1/4teaspoonturmeric1tablespoon(15g)mildDijonmustard

1/4teaspoonblacksalt1/2teaspooncumin1/4teaspoonpaprika1/2teaspoonliquidsmoke1cup(160g)dicedonion(redorwhite)1redbellpepper,coredandseededanddiced1greenbellpepper,coredandseededanddiced1/4cup(21g)imitationbaconbits,store-boughtorhomemade(page143)4ounces(112g)dicedpreparedseitan

PREHEATOVENto350°F(180°C,orgasmark4).Preparea9-inch(23cm)piepanwithcookingsprayorbyinsertingapremadeorhomemadepiecrust(page55).Inablender,combinetofu,nutritionalyeast,chickpeaflour,cornstarch,olive

oil,onionpowder,garlicpowder,turmeric,mustard,blacksalt,cumin,paprika,andliquidsmoke.Puréeuntilsmooth.Transfer mixture to a mixing bowl and stir in onion, red and green bell

peppers,baconbits,andseitan.Pourmixtureevenlyintopiepan.Bake,uncovered,for45minutesto1hour,oruntiltopisgoldenbrown,and

centerisfirm.Letcoolforatleast10minutesbeforeslicing.

YIELD:8servings

Note: If youprefer a cheesy quiche, fold 1 cup (112 g) shredded vegancheeseintothemixturealongwiththepeppers.

SPINACHANDMUSHROOMTOFUSCRAMBLE

EGGSUB::tofuforscrambledeggs,blacksaltforsulphuryegglikeflavor

CornFree NutFree QuickandEasy WheatFreeThe tofu scramble is amust in every vegan’s repertoire.Once youmaster thebasics, it’s a snap to make endless variations of this tasty, protein-packedbreakfaststaple.

2tablespoons(30ml)canolaorothermild-flavoredvegetableoil3/4cup(113g)whiteoryellowonion,chopped11/4cups(113g)slicedbuttonorbabybellamushrooms1tablespoon(15g)mincedgarlic2tablespoons(56g)jarred,dicedpimientopeppers

10to14ounces(283to397g)extra-firmtofu,drainedandpressed1/4cup(30g)nutritionalyeast1teaspoonturmeric2cups(60g)babyspinach1tablespoon(15ml)mildDijonmustardSaltandpeppertotaste

Pinchblacksalt,optional

HEATOILINSKILLETovermedium-highheat.Sauté onion andmushrooms for about 5minutes.Add garlic and pimientos

andcontinuetosautéfor2moreminutes.Crumbleintofuandcontinuetocookforanotherminute.Addinyeastandturmeric,andtosstocoat.Addinspinachandcontinuetocookuntilwilted,about2moreminutes.Removefromheatandaddmustard.Tosstocoat.Addsaltandpeppertotaste,addingapinchofblacksaltifusing.

YIELD:4servings

SUPERPEANUTPUMPKINMUFFINS

Eggsub: fruitpurée(banana)andvegetablepurée(pumpkin)formoistureand binding There are several egg substitutes in these tasty and nutritiousmuffins,whichwill give you superhuman-like strength allmorning long! Thepeanut butter and pumpkin take charge when it comes to flavor, leaving thebananatoworkonkeepingthesemuffinsdeliciouslytender.

Nonstickcookingspray11/2cups(180g)wholewheatpastryflour2teaspoonsbakingpowder1/4teaspoonfineseasalt1teaspoonpurevanillaextract

2small(2/3cup,or160g)ripebananas,mashed1/3cup(35g)flaxseedmeal3/4cup(144g)canesugar1/2cup(128g)smoothnaturalpeanutbutter1/2cup(120ml)nondairymilk

3/4cup(183g)pumpkinpurée1/4cup(40g)favoriteadd-in:choppednuts,chocolate,orraisins

PREHEAT OVEN to 350°F (180°C, or gas mark 4). Lightly coat a jumbomuffintinwithcookingspray.Whiskflour,bakingpowder,andsaltinamediumbowl.Inalargebowl,combinevanilla,bananas,flax,sugar,peanutbutter,milk,and

pumpkin.Folddryingredientsintowet,beingcarefulnottoovermix.Stirinadd-inofchoice.Divide batter into prepared pan. Bake for 40 minutes, or until a toothpick

inserted into center ofmuffin comes out clean. Remove from the pan and letcoolonawirerack.

YIELD:6jumbomuffins

Note: If you don’t have a jumbomuffin tin, bake for 25minutes in aregularmuffinpan.You’llgetabout12muffins.

PULPNOTFICTIONMUFFINS

Egg sub: Nondairy milk pulp (peanut) for binding Want to put yourhomemademilkand its leftoverpulp togooduse?Enjoy thesemuffinswithagenerous amount of our FruityChocolateTopper (page 254) orABCMousseTopper(page244).

11/2cups(256g)BasicPeanutMilk(page21)pulp

1cup(235ml)BasicPeanutMilk(page21)1/4cup(60ml)peanutoil2teaspoonspurevanillaextract2/3cup(128g)Sucanat1/2teaspoonfineseasalt2teaspoonsgroundcinnamon1/2cup(80g)raisinsor(88g)semisweetchocolatechips11/2cups(180g)wholewheatpastryflour1tablespoon(12g)bakingpowder

PREHEATOVENto375°F(190°C,orgasmark5).Lineastandardmuffintinwithpaperliners.Combine pulp, milk, oil, vanilla, Sucanat, salt, and cinnamon in a blender.

Blenduntilsmooth.Combineraisinsorchips,flour,andbakingpowderinalargebowl.Foldwetingredientsintodry,beingcarefulnottoovermix.Dividebatterintopreparedmuffintin.Bake for 20minutes, or until a toothpick inserted in the center of amuffin

comesoutclean.Letcoolonawirerackforafewminutesbeforetransferringmuffinsdirectly

ontorack.

YIELD:12muffins

CINNAMONFRENCHTOAST

Eggsub:Justnaturallyeggfree!

CornFree NutFree QuickandEasyThis recipe is so easy it’s almost embarrassing. But who doesn’t love aridiculouslyeasyrecipe?Sohereyougo:Super-easy,egg-free,cinnamonFrenchtoast.

3/4cup(93g)all-purposeflour1tablespoon(12g)evaporatedcanejuice1/4teaspoongroundcinnamonPinchsalt1cup(235ml)nondairymilk6to8slicesofthick,stalebread

IN A SHALLOW BOWL or dish, combine flour, evaporated cane juice,cinnamon,andsalt.Whiskinmilkuntilsmooth.Preheatanonstickpanorskilletoverhighheat.Dipeachsliceofbreadintothemixturetocoatwithathinlayer.Place bread into the pan and “toast” for about 2 minutes per side, or until

goldenandcrispy.Flipandrepeat.Repeatwithremainingslices.Servehot,smotheredinnondairybutteranddarkmaplesyrup.

YIELD:6to8slices

Note:Stalebreadisstronglyrecommendedinthisrecipe,asfreshbreadmakes the toast soggy. If youdon’thave stalebread, fake it byputtingslicesof freshbreadonabakingsheetandplacing it in theovenat thelowestsettingforaboutanhour.

DROPITLIKEIT’SABISCUIT

Egg sub: Vegetable purée (squash and lentil) for binding and moistureCrispy outside, tender inside—the best of both worlds! The squash and lentilspreadgivesgreatflavorandbodytothistastytreat.Enjoythesefreshlybakedwithabigbowlofsoup,andbemerry.2/3cup(160ml)unsweetenedsoymilk

1cup(270g)RoastedSquashandLentilSpread(page256)1/3cup(80ml)peanutoil1teaspoonfineseasalt1teaspoongranulatedonion1teaspoongroundcoriander1teaspoonredpepperflakestotaste21/2cups(300g)wholewheatpastryflour1tablespoon(12g)bakingpowder

PREHEATOVENto375°F(190°C,orgasmark5).Linea largecookiesheetwithparchmentpaperorasiliconebakingmat.Combinemilk,spread,oil,salt,onion,coriander,andpepperflakesinalarge

bowl;mixthoroughly.Siftflourandbakingpowderontopofmixture.Stirwelluntilcombined.Scoopingoutagenerous1/3cup(134g)preparationperbiscuit,placedough

onpreparedsheet.Bakefor30minutes,oruntilbiscuitsaregoldenbrown.Letcoolonawirerack.Enjoywarmfromtheoven,ortoastbeforeeating.

YIELD:6biscuits

CRANBERRYBANANABREAKFASTCAKE

Eggsub:Fruitpurée (banana) forbindingBananasdeliverbindingpowerandmoisture to this lightly sweetened cake thatmakes a great breakfast itemwhenyetanotherbowlofoatmealjustwon’tdo.

Nonstickcookingspray2cups(240g)wholewheatpastryflour2teaspoonsbakingpowder1/4teaspoonfineseasalt

3small(1cup,or240g)ripebananas1/2cup(96g)rawsugar1teaspoonpurevanillaextract3/4cup(180ml)brewedcoffee,cooled3tablespoons(45ml)peanutoil1cup(95g)freshcranberries1/3cup(40g)choppedwalnuts1/3cup(67g)veganwhitechocolate,carob,orsemisweetchocolatechips

PREHEATOVENto350°F(180°C,orgasmark4).Lightlycoata9-inch (23cm)roundbakingpanwithcookingspray.Inalargebowl,combineflour,bakingpowder,andsalt.Inamediumbowl,mashbananasintosmallchunksalongwithsugar,vanilla,

coffee,andoil.Tosscranberries,walnuts,andchipswiththeflourmixture.Foldwetingredientsintodry,beingcarefulnottoovermix.Pour batter into prepared pan and bake for 35minutes, or until a toothpick

insertedinthecentercomesoutclean.Letcoolonwirerackfor15minutesbeforeremovingfrompanandcooling

completely.

YIELD:6to8servings

CARROTCAKEWAFFLES

Eggsub:Vegetablepurée(carrot)forbindingThepuréedcarrotshelpbindtheseheartywaffles, towhichyou can add shredded coconut, raisins, or freshpineapple.ServewithBasicMapleCream(page26).

1pound(454g)carrots,peeledandchoppedinto1-inch(2.5cm)pieces1cup(80g)old-fashionedoats1cup(117g)toastedwalnuthalves1cup(120g)lightspeltflour1tablespoon(7g)groundcinnamon1teaspoongroundginger1/2teaspoongratednutmeg1/2teaspoonfineseasalt2teaspoonsbakingpowder3/4cup(144g)Sucanat1/2cup(120ml)freshorangejuice11/2cups(355ml)lightcoconutmilk1/4cup(60ml)meltedcoconutoil2teaspoonspurevanillaextractnonstickcookingspray

PLACECARROTSinamediumsaucepan;addenoughwatertocoverby1inch(2.5cm).Cookfor30minutes,oruntilcarrotsaretenderenoughtopurée.Letcoolcompletelybeforeusing.Combine oats,walnuts, flour, spices, salt, baking powder, and Sucanat in a

foodprocessor.Processuntilfinelyground.Transfertoalargebowl.Placecooledcarrots,orangejuice,1/2cup(120ml)ofmilk,oil,andvanillain

foodprocessor.Processuntilpuréed.Addpuréetodryingredients.Addremaining1cup(235ml)milkasneeded,

untilthebatterispourablewithoutbeingtoothin.Followwaffleironinstructionstopreparewaffles,rememberingtosprayiron

betweeneachwaffleforbestresults.

YIELD:8Belgianor16standardwaffles

BANANACHUTNEYQUICKBREAD

Eggsub:Fruitpurée(bananachutney)forbinding SoyFreeThisbreadtakesnotimetothrowtogetherandwillshinewhenservedalongsidesoups or salads.The chutney iswhat replaces the egg in this recipe, giving ittextureandtastiness.

Nonstickcookingspray

1cup(240g)BananaChutney(page245)2teaspoonsgarammasala1/4teaspoonredpepperflakes1/2cup(128g)crunchynaturalpeanutbutter2tablespoons(30ml)vegetableoil2cups(470ml)water,upto1/4cup(60ml)moreifneeded11/2cups(188g)all-purposeflour11/2cups(180g)whitewholewheatflour1tablespoon(12g)bakingpowder11/2teaspoonsfineseasalt

PREHEATOVENto350°F(180°C,orgasmark4).Lightlycoatan8-inch(20cm)squarepanwithcookingspray.Combinechutney,garammasala,redpepperflakes,peanutbutter,andoilina

mediumbowl.Stiruntilemulsified.Addwaterandstiruntilcombined.Inalargebowl,whiskflours,bakingpowder,andsalt.Foldwet ingredients intodry,beingcarefulnot toovermix.Addextrawater

(1tablespoon[15ml]atatime)ifthebatteristoothick,asitwilldependonthetextureofboththechutneyandpeanutbutterused.Pour batter into prepared pan. Bake for 60 minutes, or until a toothpick

insertedinthecentercomesoutclean.Letcoolonawirerackforatleast

15minutesbeforeremovingfrompan.Thecakewilllooklikeitisn’tdoneifyousliceitbeforeit’scooled.

SPELTFLAXSAVORYQUICKBREAD

Egg sub: Soymilk, vinegar, and baking soda combination for leavening,

fruitpurée(apple)formoisture CornFreeThis versatile and rather dense quick bread is reminiscent of corn bread, eventhoughitcontainsnocorn.Intriguing,butwewon’ttaketoomuchtimethinkingaboutitandwillgladlyenjoyanothersliceinstead.Nonstickcookingspray

1tablespoon(15ml)applecidervinegar

1cup(235ml)soymilk21/4cups(315g)wholespeltflour1/4cupplus2tablespoons(42g)flaxseedmeal1teaspoonfineseasalt2teaspoonsbakingsoda2tablespoons(30ml)meltedcoconutoil

4ounces(112g)unsweetenedapplesauce

PREHEATOVENto350°F(180°C,orgasmark4).Lightlycoatan8x4-inch(20x10cm)loafpanwithcookingspray.Combinevinegarandsoymilk inamediumbowl; itwillcurdleandbecome

likebuttermilk.Inalargebowl,combineflour,flaxseed,salt,andbakingsoda.Addcoconutoilandapplesaucetothebuttermilkmixture.Pourbatterintopreparedpan.Bake for 45 minutes, or until a toothpick inserted in the center comes out

clean.Place on a wire rack for 15 minutes before removing from pan; let cool

completelybeforeslicingorstoring.

YIELD:One8-inch(20cm)loaf

PBANDJPIE

Egg sub: Nondairy yogurt for binding Turning America’s favorite snackintopie-formmakesthisdessertperfectforIndependenceDay—andeveryotherday!UsingNondairyyogurthelpsmakeitevenmoredelectableandtender.

1cup(256g)crunchynaturalpeanutbutter3/4cup(180g)nondairyyogurt,store-boughtor

BasicHomemadeSortaYogurt(page20)1cup(192g)rawsugar2teaspoonspurevanillaextract

1cup(120g)lightor(140g)wholespeltflour

1teaspoonbakingpowder1teaspoongroundcinnamonOne9-inch(23cm)prebakedveganpieshell

1/2cup(160g)all-fruitstrawberryjam

PREHEATOVENto350°F(180°C,orgasmark4).Withanelectricmixer,creampeanutbutter,yogurt,sugar,andvanilla.Inaseparatebowl,combineflour,bakingpowder,andcinnamon.Adddryingredients intowet,stirringuntil justcombined.Thebatterwillbe

stiff.Dividethebatterintwoequalpartsandspreadhalfintothecenterofthepie

shell.Usingafrostingspatulaorrubberspatula,startfromthecenter,andbringthebattertotheedges,justlikewhenfrostingacupcake.Spreadthejamontopofthefirstlayerofbatter.Spread the rest of the batter on top of jam.Don’tworry if the jam escapes

aroundtheedges;itwillcreatejellylikebitsoncebaked.Bakefor30minutes,oruntilpieissetandturnsgoldenbrown.

YIELD:8slices

WHEREDOYOUGETYOURPROTEIN;CAKE

Eggsub:Fruitpurée(apple)forbindingAhealthy,chocolatycakethatisabit reminiscentofhoneycake,even though it ismadesanshoney.Theproteincomesfromboththetempehandalmondbutter.

FORCAKES:

2tablespoons(30ml)peanutoil8ounces(227g)tempeh,crumbled2cups(384g)SucanatNonstickcookingspray

2cups(470ml)nondairymilk1tablespoon(15ml)purevanillaextract1/4cup(64g)creamynaturalalmondbutter1/4teaspoonfineseasalt4ounces(112g)unsweetenedapplesauce11/4cups(156g)all-purposeflour1cup(120g)wholewheatpastryflour2/3cup(53g)unsweetenedcocoapowder21/4teaspoonsbakingpowder

FORTOPPING:1cup(240g)raspberryjam1/2cup(40g)unsweetenedcocoapowder

TOMAKETHECAKES:Addoil to amedium skillet; add tempeh and cookovermediumheatforabout6minutes,oruntilgoldenbrown.StirSucanatintotempehuntilcombinedanddissolved.Preheatovento350°F(180°C,orgasmark4).Lightlygreasetwo9-inch(23

cm)roundcakepanswithcookingspray.In a blender, combine tempeh, milk, vanilla, almond butter, salt, and

applesauce.Blenduntilperfectlysmooth.Inalargebowl,sifttogetherflours,cocoa,andbakingpowder.Foldwetingredientsintodry,beingcarefulnottoovermix.Dividebatterequallybetweenpreparedpans.Bakefor35minutes,oruntilatoothpickinsertedinthecenterofcakecomes

outclean.Letcoolcompletely.

TOMAKETHETOPPING:Combine jamand cocoa in amediumbowluntilsmooth.Divideequallyamongbothcooledcakesandspreadinanevenlayer.Placeonecakeontopoftheother.Enjoyatroomtemperature.

YIELD:10to12servings

SPICYANDWARMCUPCAKES

Egg sub: Soymilk, vinegar, and baking soda combination for leaveningFurther proof of the powers that result from combining nondairy milk andvinegar!Sprinklewithpowdered sugar rightbefore servingandyou’re sure tofindbliss.

Nonstickcookingspray1/2cup(112g)nondairybutter,softened11/4cupsplus2tablespoons(325ml)

soymilk1tablespoon(15ml)applecider

vinegar3/4cup(144g)Sucanat11/2teaspoonsgroundginger1teaspoongroundcinnamon1/2teaspoongroundnutmeg1/4teaspoonfineseasalt2cups(240g)wholewheatpastryflour1teaspoonbakingsoda

PREHEATOVEN to 350°F (180°C, or gas mark 4). Lightly coat a standardmuffintinwithcookingspray.Using a blender, combinebutter, soymilk, vinegar,Sucanat, spices, and salt

andblenduntilsmooth.Whiskflourandbakingsodainalargebowl.Fold wet ingredients into dry, being careful not to overmix. Divide batter

amongmuffincups.Bakefor20minutes,oruntila toothpick inserted in thecenterofacupcake

comesoutclean.

YIELD:12cupcakes

WALNUTCHOCOLATEBROWNIES

Eggsub:PuddingforbindingWalnutsgiveagreatintensityandrichnesstothesetreats,whilethepuddingimpartsmoistnessandextraflavor.Justthewaywelikeourbrownies!Nonstickcookingspray1cup(117g)walnuthalves1/2cup(96g)Sucanat1/2cup(96g)rawsugar1/4cup(60ml)canolaoil2teaspoonspurevanillaextract

1cup(250g)ChocolatePudding(page36)1cup(125g)all-purposeflour1/2cup(40g)unsweetenedcocoapowder1/4teaspoonbakingpowder1/4teaspoonfineseasalt1/2cup(88g)semisweetchocolatechips

PREHEATOVENto350°F(180°C,orgasmark4).Lightlycoatan8-inch(20cm)squarepanwithcookingspray.Combinewalnutsandsugarsinfoodprocessor.Processuntilfinelyground.In

amediumbowl,combinegroundwalnuts,oil,vanilla,andpudding.Inalargebowl,sifttogetherflour,cocoa,bakingpowder,andsalt.Foldwetingredientsintodry,beingcarefulnottoovermix.Foldinchips.Bake for 32minutes, or until brownies are firm and the sides start pulling

awayfromthepan.

YIELD:12servings

CHICK-O-LATEBROWNIECAKE

Eggsub:Vegetablepurée(chickpea)forbindingRich?Check.Decadent?Prettymuch. The chickpeas are the secret weapon in a dessert that sneaks inproteinaswellashealthyfiber.

Nonstickcookingspray11/3cups(242g)semisweetchocolatechips

3tablespoons(42g)solidcoconutoil1/3cup(64g)rawsugar1/3cup(64g)SucanatPinchfineseasalt

2teaspoonspurevanillaextract1cup(99g)pecanshalves1cup(125g)all-purposeflour1/2teaspoonbakingpowder

1can(15ounces,or425g)chickpeas,drainedandrinsed

PREHEATOVENto350°F(180°C,orgasmark4).Lightlycoatan8-inch(20cm)squarepanwithcookingspray.Combinechipsandcoconutoilinasmallbowl.Microwavefor1minute.Stir and microwave again if needed until chips melt. Stir sugars, salt, and

vanillaintothemixture.Setasidetocool.Process2/3cup(66g)ofpecansuntilground;addflourandbakingpowder

andpulsea few timesuntil incorporated.Addchickpeas,processuntilpuréed,scrapingsidesonce.Add chocolate mixture to food processor and pulse until just combined,

scrapingsidesonce.Addremaining1/3cup(38g)pecans,pulseafewtimesuntiljustcombined.

Thebatterwillbestiff.Pourbatterintopreparedpan.Bakefor25minutes,oruntilsetandthesides

pullawayfromthepan.Letcoolonawirerackbeforeremovingfrompan.Letcoolcompletelybefore

enjoying,lestthebrowniesbecrumbly.

YIELD:8to10servings

Note:Make thecakegluten freebyusing1cup (160g) sweetrice flourinsteadofall-purposeflour,andincreasebakingpowderto1teaspoon.

MARZIPAN-FILLEDPILLOWS

Egg sub: Starch and water combination for bindingMarzipan is usuallymadewitheggwhites,butpotatostarchworksbeautifullyhere.Youwillhaveleftovermarzipanforfuturebakingprojects—orjustfornibbling.

FORMARZIPAN:1cup(96g)almondmeal

11/2teaspoonspotatostarchHeaping1/2cup(120g)rawsugar

1/2teaspoonpurealmondextract11/2tablespoons(23ml)water

FORPILLOWS:11/3cups(240g)choppedbittersweetchocolate1cup(120g)wholewheatpastryflour1/2teaspoonbakingpowderpinchfineseasaltpacked1/4cup(60g)organicbrownsugar

1/4cup(60ml)peanutoil2teaspoonspurevanillaextract2tablespoons(30ml)water,moreifneededHeaping1/2cup(120g)homemademarzipan

TOMAKETHEMARZIPAN:Combinealmondmeal,starch,andsugarinfoodprocessor. Process until combined. Add almond extract andwater, until pasteforms.Wrapinplastic;storeinfridge.

TOMAKE THE PILLOWS: Preheat oven to 350°F (180°C, or gas mark 4).Line2cookiesheetswithparchmentpaperorsiliconebakingmats.

Combine thechocolate, flour,bakingpowder, salt, andbrownsugar in foodprocessor.Processuntilfinelyground.Add oil and vanilla; pulse until combined. Add water until dough holds

togetherwhenpinched.Divide dough into 16 equal portions of 1 heaping tablespoon (32 g) each.

Shapeandflattendoughintodisks.Dividemarzipaninto8equalportionsof1heapingtablespoon(15g)each.Place marzipan in the center of 8 cookie dough disks. Cover with another

cookiedoughdisk,pressingdownandflatteningdoughtosealtheedges.Ifthedoughstartstodryoutfrombeinghandled,moistenyourhandswithwater.Becarefulnottomaketheedgestoothinortheywillbaketooquicklyandburn.Bakefor12minutes,oruntilset.Leaveoncookiesheetfor10minutes.Let

coolonwirerack.

YIELD:8largecookiesandabout½cup(120g)leftovermarzipan

WALNUTCOOKIES

Eggsub:Coconutpasteforbinding SoyFreeAswewere cleaning the coffee grinder after working on another project, wenoticed thewater turned thegroundcoconut intoa rather interestingpaste thatcouldbeusedasaneggreplacer.

1cup(94g)shreddedcoconut,groundintofineflour1/4cupplus2tablespoonsplus

2teaspoons(100ml)hotwater1cup(117g)walnuthalves,halfturnedintobutter(seepage251formoreinfoonmakingnutbutters),otherhalfcoarselychopped

1cup(192g)Sucanat1/4cup(60ml)peanutoil1teaspoongroundginger1teaspoongroundcinnamon1/2teaspoongroundcardamom1/2teaspoongroundallspice2teaspoonspurevanillaextract1/2teaspoonfineseasalt11/2cups(180g)wholewheatpastryflour1/2teaspoonbakingpowder

PREHEATOVENto350°F(180°C,orgasmark4).Line2largecookiesheets

withparchmentpaperorsiliconebakingmats.Thoroughly combine coconutwithwater in a large bowl; the coconut flour

willdissolveandformapaste.Stir inwalnut butter and choppedwalnuts, Sucanat, oil, spices, vanilla, and

salt.Siftflourandbakingpowderontop,andstiruntilcombined.Dividedoughusing2heapingtablespoons(57g)percookie.Flatten dough on prepared sheets; the cookies will not spread much while

baking.Bakefor15minutes,oruntilcookiesaregoldenbrownaroundtheedges.Letcoolonsheets fora fewminutesuntil firmenough to transfer toawire

racktocoolcompletely.

YIELD:12largecookies

COOKIECOOKIES

Eggsub:EggreplacerpowderforbindingandleaveningWefirstwitnessedtheadditionofOreopiecesintoahomemadecookieoncookiemadness.netandpromptlyranintothekitchentoexperimentwiththeidea.We’rehooked!1/2cup(112g)nondairybutter1cup(192g)rawsugar,groundintofinepowder

1tablespoon(8g)eggreplacerpowder,suchasEner-G1/4cup(60ml)warmwater1/2teaspoonfineseasalt2teaspoonspurevanillaextract21/2cups(300g)wholewheatpastryflour1/4cupplus2tablespoons(66g)semisweetchocolatechips1/2teaspoonbakingpowderNondairymilk,ifneeded

10store-boughtvegancream-filledcookies,quartered

PREHEATOVENto350°F(180°C,orgasmark4).Line2largecookiesheetswithparchmentpaperorsiliconebakingmats.Usinganelectricmixer,creamtogetherbutterandsugaruntilfluffy.Whisktogethereggreplacerandwaterinasmallbowluntilfoamy.Addeggmixturetobuttermixture,alongwithsaltandvanilla.

Beat for another minute. Combine flour, chips, and baking powder in aseparatedish.Addtobuttermixture,andmixuntilcombined.Ifthedoughistoodry,addsomemilkuntilitismoremanageable.Gentlyfoldincookiepieces.Scoopingapproximately1/4cup(75g)ofdough,shape12largecookiesand

place themon thepreparedsheets.Flatten thedoughasmuchasyouwant thecookiestobe,astheywon’tspreadmuchduringbaking.Bake cookies for 16 to 18minutes, until slightly golden around the edges.

Removefromovenandletcool,untilthecookiesarefirmenoughtotransfertoawirerack.

YIELD:12largecookies

SWEETPOTATOBARS

Egg sub: Vegetable purée (sweet potato) for moisture and bindingWheatFreeIf you’ve always dreamed of eating a thick oatmeal chocolate cookie in barform,yourwishhasbeengranted:Thesweetpotatoandcornstarchcombohelpsbindthisportableandirresistibletreat.

Nonstickcookingspray11/4cups(112g)shreddedcoconut2cups(160g)old-fashionedoats1cup(192g)rawsugar1/2cup(88g)semisweetchocolatechips1/4cup(32g)cornstarch11/3cups(325g)sweetpotatopurée1/4cup(56g)coconutoil,melted2teaspoonspurevanillaextract2teaspoonsgroundcinnamon1/2teaspoonfineseasalt2teaspoonsbakingpowderNondairymilk,ifneeded

PREHEATOVENto350°F(180°C,orgasmark4).Lightlycoatan8-inch(20cm)squarebakingpanwithcookingspray.Combinecoconut,oats,sugar,andchipsinfoodprocessor.Processuntilfinelyground,forabout2minutes.In a separate large bowl, combine cornstarch, purée, oil, vanilla, and

cinnamon.Add oat mixture, along with salt and baking powder, into sweet potato

mixture.Stiruntilcombined;addmilkifthebatterisdifficulttomix.Placethebatterintopreparedpan.Bakefor30minutes,oruntilgoldenbrown.

Coolinpanonawirerack.

YIELD:10to12bars

CINNAMONOATCOOKIES

Eggsub:Nondairymilk(full-fatcoconut)formoistureCoconutmilkplaystheeggroleinthesecinnamonytreatsbyaddingtherichnesseggsusuallyimparttotraditionalcookierecipes.

2/3cup(149g)nondairybutter11/2cups(288g)Sucanat

1/2cup(120ml)full-fatcoconutmilk

2tablespoons(14g)groundcinnamon1/2teaspoonfineseasalt2teaspoonspurevanillaextract21/2cups(200g)oldfashionedoats21/2cups(300g)wholewheatpastryflour2teaspoonsbakingpowder2/3cup(108g)packedraisinsor(117g)semisweetchocolatechips

PREHEATOVENto350°F(180°C,orgasmark4).Line2largecookiesheetswithparchmentpaperorsiliconebakingmats.Usinganelectricmixer,creamtogetherbutterandSucanat.Addcoconutmilk,

cinnamon,salt,andvanilla.Beatforanotherminute.Inaseparatebowl,combineoats,flour,andbakingpowder.In 3 batches, add dry ingredients to the wet ingredients. Add raisins or

chocolatechips.Stiruntilcombined.Scoop1/3cup(99g)doughpercookie;placeonpreparedsheets.Flattenslightly,ascookieswon’tspreadmuchwhilebaking.Bakefor16minutes,untilcookiesaregoldenbrownattheedges.Leaveonsheets forat least10minutesbefore transferring toawire rack to

cool.

YIELD:12largecookies

SPECULOOS-SPICEDCOOKIES

Eggsub:Justnaturallyeggfree!Spicyandreminiscentoftoffee,thesecookiesaresoself-sufficienttheyneednohelpwithbinding.TheyarealsousedasacrustinChocoplumPie(page236).

1/2cup(80g)dry-roastedunsaltedalmonds

1cup(192g)Sucanat1/4cup(40g)brownriceflour1cup(140g)wholespeltflour1/2teaspoonfineseasalt1/8teaspoongroundwhitepepper1tablespoonplus1teaspoon(9g)groundcinnamon1teaspoongroundnutmeg1teaspoongroundginger1/2teaspoonbakingpowder1/2cup(112g)nondairybutter2tablespoons(30ml)puremaplesyrup

COMBINEALMONDS,Sucanat,flours,salt,spices,andbakingpowderinfoodprocessor;processuntilfinelyground.Addbutterandpulseseveraltimes,untilwellincorporated.Add syrup and pulse a few times until combined. Add a few teaspoons of

water,ifthedoughistoodryanddoesn’tholdtogetherwhenpinched.Chilldoughforatleast1hour.Preheatovento350°F(180°C,orgasmark4).

Line2largecookiesheetswithparchmentpaperorsiliconebakingmats.Scoopout2heapingtablespoons(40g)ofdoughandplaceontocookiesheet:

The doughwill spreadwhile baking, so leave about 1 inch (2.5 cm) betweeneachcookie.Bakefor12minutes,oruntilcookiesturngoldenbrownaroundtheedges.Letcoolonsheetuntilfirmenoughtotransfertowireracktocoolcompletely.

YIELD:16cookies

TAMARINDBANANACOOKIES

Eggsub:Nondairymilk (soy)andoil combination formoisture CornFreeThese have a soft, chewy consistency when eaten out of the fridge and awonderfullysaltyedge.Thesoymilkandoilcombinetoreplacetheegghere.

1/2cup(112g)nondairybutter1cup(192g)Sucanat

2tablespoons(30g)tamarindpaste1/2teaspoonlemonzest1/2teaspoongratedfreshginger

1/4cup(60ml)soymilk

1teaspoonneutral-flavoredoil2/3cup(40g)softdriedbanana,cutintostripswithscissorsordiced1/2teaspoonfineseasalt2cups(240g)wholewheatpastryflour1teaspoonbakingsoda

PREHEAT OVEN to 350°F (180°C, or gas mark 4). Line 2 large cookiesheetswithparchmentpaperorsiliconebakingmats.Using an electric mixer, cream together butter and Sucanat. Add tamarind,

zest,andginger.Stirinmilk,oil,banana,andsalt.Addflourandbakingsoda.Scoopupabout2tablespoons(57g)ofdoughandplaceonpreparedsheets.

Noneedtoflattenthecookies,astheyspreadwhilebaking.Bake for12minutes,oruntil cookies set and theedges start turninggolden

brown.Cooloncookiesheetsuntil firmenoughto transfer towirerack.Enjoycold

fromthefridge.

YIELD:12largecookies

GINGERAPPLECOFFEECAKE

Egg sub: Fruit purée (apple) for binding Light, moist, and nutty: That’swhat this cake is all about. The recipe may look involved, but its wonderfulautumnalflavorwillrewardyouforyourefforts.

FORSIMPLEGINGERSYRUP:3/4cup(144g)rawsugar3/4cup(180ml)spicedapplecider3/4cup(72g)thickslicespeeledfreshginger

FORSIMPLESTREUSEL:

1/2cup(50g)pecanhalves,coarselychopped1/4cup(48g)Sucanat1teaspoongroundcinnamon2teaspoonsvegetableoil

FORCAKE:NonstickcookingsprayScant1/2cup(113g)homemade

Applesauce(page231)1/4cup(60ml)peanutoil3/4cup(105g)wholespeltflour1cup(125g)all-purposeflour2teaspoonsbakingpowder2teaspoonsgroundcinnamon1/2teaspoonfineseasalt1cup (135g)roastedapples fromunblended,no-juice-addedHomemadeApplesauce(page231),choppedabitsmaller

1/3cup(45g)finelychoppedcandiedginger

TO MAKE THE GINGER SYRUP: Combine all ingredients in a saucepan,bring toaboilandsimmer for20minutesoruntil syruphas reduced to1cup(235ml).Letcool;discardginger.

TO MAKE THE STREUSEL: Combine all ingredients in a small bowl. Setaside.

TOMAKETHECAKE:Preheatovento350°F(180°C,orgasmark4).Lightlycoatan8-inch(20cm)squarepanwithspray.Inamediumbowl,combineapplesauce,oil,andgingersyrup.Inalargebowl,

sifttogetherflours,bakingpowder,cinnamon,andsalt.Foldwetingredientsintodry,beingcarefulnottoovermix.Foldinapplesand

candiedginger.Pourbatter intopreparedpan.Sprinkle streusel evenlyon top.Bakefor35minutesoruntilcakeisgoldenbrownandfirminthecenter.Transfertoawirerackandcoolbeforeremovingfrompan.

YIELD:8to10servings

SPICY RED BUFFALO OR SPICY GREEN VERDEMACARONISALAD

Eggsub:SilkentofuformayoMaybeJoni’sbeenworkinginadelifortoolong,but shecanalwaysbecountedon towhipupagreatmacaroni salad forget-togethers.

Thissaladworkstwoways—greenorred—dependingonwhatkindofmoodyou’rein!Bothhaveaspicykickandaremayofree.

FORREDBUFFALODRESSING:

14ounces(397g)softsilkentofu,drainedbutnotpressed1/2cup(112g)nondairybutter,melted1/4cup(60ml)vegetableoil2to4tablespoons(30to60ml)hotsaucetotaste1tablespoon(8g)garlicpowderSaltandpeppertotaste

FORGREENSPICYVERDEDRESSING:

14ounces(397g)softsilkentofu,drainedbutnotpressed1/3cup(80ml)AjiVerde(page208)1tablespoon(8g)garlicpowderSaltandpeppertotaste

FORSALAD:1 pound (454 g) elbow macaroni, prepared according to packageinstructions

1cup(30g)freshbabyspinach1cup(170g)choppedroastedredpeppers1/2cup(80g)dicedredonion1cup(100g)choppedcelery1tablespoon(8g)redpepperflakes,totaste

TOMAKETHEDRESSINGS:Putall ingredientsinablenderandpuréeuntilsmooth.

TOMAKETHESALAD:Rinseanddraincookedpastaandreturntothepot.Add dressing, spinach, roasted red peppers, onion, celery, and red pepper

flakes.Tosstocoat.Servewarmorcold.

YIELD:8main-dishor12to14side-dishservings

CAKELIKECORNBREAD

Egg sub: Fruit purée (apple) for binding The alcohol in this recipe is sosubtlethatyoucanbarelytellit’sthere.Itjustgivesthedishalittlesomething-somethingthatmakesforascrumptioustreat.Thiscornbreadiscakelikenotbecauseofsweetness(sohaveatitwithchilies

andothersavorystuff,too)butbecauseofitsdelicateandrefinedtexture.Andnodrynesstobefoundhere—thankstotheapplesauce!

Nonstickcookingspray11/4cups(175g)cornmeal1/2cup(63g)all-purposeflour1teaspoonfineseasalt2teaspoonsbakingpowder1tablespoon(15ml)tequila1tablespoon(15ml)triplesec1tablespoon(21g)agavenectar3/4cup(180ml)unsweetenednondairymilk1/4cup(60ml)peanutoil4ounces(112g)unsweetenedapplesauce2 tablespoons (30 g) fire-roasted diced green chilies, or 1/2 teaspoon redpepperflakes

PREHEATOVEN to 375°F (190°C, or gasmark 5).Lightly grease an 8-inch(20cm)squarebakingdishwithcookingspray.Inalargebowl,whisktogethercornmeal,flour,salt,andbakingpowder.In a medium bowl, whisk together tequila, triple sec, agave, milk, oil,

applesauce,andchilies.Foldwetingredientsintodry,beingcarefulnottoovermix.Pour batter into prepared dish. Bake for 35 minutes, or until cornbread is

goldenbrown,firmontop,andthesideshavestartedtopullawayfromthepan.Letcoolonawirerackbeforeslicing.

YIELD:6to8servings

Note:Foradensercornbread,addanextra1/2cup (63g) flour to thebatter.Thecornbreadwillbereadyin25minutes.

SECTIONTHREE

KEEPTHEFARMANIMALSFLOURISHING!

FOOLPROOFSUBSTITUTIONSFORMEAT

Chapter4

FromSavoryBurgerstoBlackForestBLTs:

HOWTOSUBSTITUTEFORBEEF,CHICKEN,PORK,ANDSEAFOOD

SOHOWWILLYOUGETENOUGHPROTEINwhenyou takemeatoutofthepicture?Let’sfaceit,proteinisessentialforahealthylife:Weneedittobuildstrong

bodies,hormones,growmuscle,bones,nails,hair....yougettheidea.Proteinis createdby amino acids, someofwhich are naturally created byour bodies,whiletherestneedstocomefromwhatweeat.With that in mind, it is actually quite easy to create hearty, delicious, and

protein-packed meals with all the tasty foods that can be harvested naturallyfromtheearth,likebeans,wholegrains,quinoa,nuts,seeds,legumes,andsoy.

ConsidertheFactsYou arewhat you eat, and unfortunately, so is yourmeat, pork, chicken, andfish.Because of factory farming and pollution, themeat sold atmostmarketstoday is not the same as that which our grandparents served up for dinner.Hormones, pesticides, chemicals, and pollution run rampant in today’s factoryfarmedmeats.Ifthatisnotenoughtomakeyoustopeatingmeat,considerthis:•Beef: Saturated fats in red meat cause heart disease, atherosclerosis, coloncancer,rheumatoidarthritis,andendometriosis.Andthat’swhatitdoestoyourbody.Shallwegointodetailaboutwhatitdoestothecow’sbody?

•Poultry: Potentially fatal, salmonella poisoning is farmore prevalent inpoultry than any other food.Consumer Reports found over two-thirds ofstore-boughtchickencontainedmeasurable levelsof thisharmfulbacteria.Oh,anddidwementionthebatterycages?

•Pork:Inadditiontohavingmanyofthesamehealthconcernsasbeefandpoultry,porkishighinhistaminelevelsaswellassulfur.Also,pigsinlargefactoryfarmsareoftenfedtheworstoffoods,whicheventuallyfindawaytoyourplate.Besides,didyouknowthatpigsareknowntobeevensmarterthantheaveragecompaniondog?•Seafood:Pollutionhasproducedmanychemicals,includinghighlevelsofmercury, that flow through the fish in our oceans.There is awebsite thatpublishes “The Fish List,” which lists the best and worst seafood to buybasedonfoodsafetyandenvironmentalissues.Ifyouneedalisttotellyouifyourfoodissafe,don’tyouthinkit’stimetoswitchtoanewfood?

Formoreinformationonthehorrorsoffactoryfarming,visitwww.meat.org.

GuidelinesforSubstitutingforMeatRecreatingtraditionallymeat-baseddishesisactuallyaprettyeasytask.Asyoubegintoexperimentwithdifferentproteins,youwillfindwhichonesyoupreferand how to season them tomimic the tastes and textures of themeat you aretryingtoreplace.Generally speaking, when subbing a vegan protein for an animal-based

equivalentinarecipe,usethesameweightedmeasure.Forinstance,ifarecipecallsfor6ounces(170g)ofbeef,use6ounces(170g)ofabeef-styleorplainseitancutlet.Formorespecificguidelines,lookatthefollowingchart,andthenwe’llapply

ourknowledgetoanonveganrecipe.

VEGANIZED!:SAMPLERECIPELet’shavealookatthefollowingtraditionalrecipetoseehowwewouldreplacethemeatandothernonveganingredients:

STEAKWITHSWEETPEPPERSAUCEThismeatymaincoursewasadaptedandveganizedfromtheBetterHomesandGardensNewCookBook.

ADDOILtoalargeskilletoverhighheatandsautépeppers,onion,andgarlicforabout4minutes,oruntilvegetablesarestillcrispbuttender.Removevegetablesfrompanandsetaside.Reduce heat to medium; add portobellos or seitan cutlets to the same pan,

addingmoreoilifnecessary.Add salt and pepper. Cook for about 4 minutes per side and transfer to a

servingplatter.Addbrothandoreganoorbasiltothepan.Bringtoaboil;lowerheat.Simmer

uncoveredforabout3minutes,oruntilliquidisreducedbyhalf.Addcookedvegetablesandtomatoes.Cookuntiljustheatedthrough.Spoonmixtureoverportobellosorseitancutlets.

YIELD:4servings

FindingMeatSubstitutesattheStoreWe can’t imagine how vegans of years past could functionwithout all of theamazingproductsnowavailable.If you have access to a local international foodmarket, youwill find some

astonishingly realisticmockmeats from chicken, to duck, to ham, even foods

likemockcrabandtuna.Twothingstokeepinmind,however:Thesefoodsareusually gluten-based, and as with all foods, moderation is key sincemany oftheseready-madeproductsarehighlyprocessed.Breakfast patties and sausages: Lightlife steals the show for quickmeaty

breakfasts.TheirGimmeLeanSausageandSmartLinksmakeaneasy taskofmorningmeals.Delislices:Great for lunchesandpicnics,Tofurkyslicesearnourpraisefor

their tasteand texture.Thesedon’t really taste likemeat,but theydo the trickwhenyouneedsomethingquicktothrowbetweentwoslicesofbread.Fakebacon:We love tomake our own, in order to choose the strength of

flavors, but we also rely on Lightlife with its Smart Bacon and Bacon StyleStrips.When it comes to bacon-flavored bits, there aremany to choose from;just make sure to check ingredient labels and avoid those with peskyhydrogenatedfats.Gardein: Oh, Gardein. You look and taste just like chicken! There are

prepackaged dishes prepared with Gardein, and you may also find entire“breasts”inthedelidepartmentofyourlocalhealth-foodstore.Hotdogs,brats,andveggieburgers:Thesecanbelifesaverswheninvitedto

aparty,barbecue,orothersocialevent,andalmosteverygrocerystorecarriesatleastonevarietyofeach.Double-check ingredients, ascertainbrands sneak inegg or dairy. Some of our favorites? Tofurky makes excellent wieners, andWildwoodmakessomeofthebestveggieburgersintheworld!Pairingbeansandwholegrains,nuts,andseeds:Whynottakeabreakfrom

processedmeat substitutes?Combine beanswithwhole grains, nuts, or seeds,andyougetacompleteprotein!Ifyoudon’thavetheopportunitytopairthesefoodstogetherinonesinglemeal,youneednotfret:Itisactuallystillpossibletoobtain a complete protein by enjoying grains, beans, nuts, and seeds over thecourse of one to two days. They are especially tasty when served togetherthough,soitreallyisuptoyou.Afewexamples:whole-grainpitachipsdippedintohummus,brownriceand

beans, peanut butter on whole wheat bread, corn chowder enjoyed withsunflower-seed buttered toast. The possibilities are limitless and far lessprocessedthanmostofthemeatsubsonefindsatthestore.SeeBeetRiceSalad(page216)andTriple-BStew(page211)forideas.Seitan:Thereareseveralready-madevarietiesavailableonthemarket.You

canusuallyfindthemintherefrigeratedsectionofyourlocalhealth-foodstore,nearthetofu.Soychorizo:WeareparticularlyfondofboththeSoyrizobrandandthesoy

chorizosoldatTraderJoe’s.It’sperfectlyseasoned,andthetextureisspot-on.

SoyCurls:SimilartoTVP,butway,waybigger.Thesecanbehardtofindongrocery-storeshelves,soifyou’dliketogivethematry,visitButlerfoods.comtoorderonline,ortofindastorenearyou.Tempeh:Therearemanyvarietiesof this fermented treat fromplainsoy to

multigrain.Wesuggestyoustartwithaplainvarietyandthenexperimentwithdifferent flavors until you find one you love. Tempeh comes either vacuum-sealed (almost always pasteurized) and more rarely, fresh (unpasteurized).Simmering vacuum-sealed tempeh in 2 cups (470 ml) vegetable broth, alongwithadriedbayleaf,for20minuteshelpscutoutthebitterness.Drainwellanduse inany recipe.Unpasteurized tempehmustbeboiled for20minutesbeforeeating.Tofu: The silken variety comes in soft,medium, firm, and extra firm. The

regular version comes in soft,medium, firm, extra firm, and even super firm.The latter is fantastic when fried, because it doesn’t need to be pressed andyields deliciously crispybits. Silken is bestwhenmaking sauces anddesserts,althoughwe’vehadgreatresultsusingregularfirmtofuinmoussesandpies.TVP(TexturedVegetableProtein):Aversatilemeatsubstitutethathasthe

appearance of Grape Nuts in its smaller granulated form.When reconstitutedwithvegetablebrothorwater,itmimicsthetextureofgroundmeats.Ithasverylittle flavor on its own and, much like tofu or seitan, takes on the flavor ofwhatever it is prepared with. Very low in fat, high in protein and fiber, it isproducedfromdefattedsoyflourandcookedunderpressure,beforebeingdried.WelikeBob’sRedMillbrandbutalsobuyitfromthebulkbinstosaveabuck.NotethatTVPchunkscomeinvarioussizes,andthelargeronesarehandywhenmakingcurries,stir-frydishes,andstews.Vitalwheatgluten:Thisflourwillbecomeastapleinyourpantryfromthis

point forward. Ithasendlessuses in thevegankitchen, fromcreating flavoredmeatsubstitutes(orseitan)fromscratch to improvingthe textureandflavorofyeastbread.

MakingMeatSubstitutesatHomeYes,therearealotofready-mademeatsubstitutesrightatyourfingertips.Buttheycan’tmatchthesatisfactionyougainfrommakingyourownfromscratch.Tofuandtempehareexcellentsourcesofproteinandareusedextensivelyinthevegankitchen.Freshlymadeartisantofuandtempehhavearicher,nuttier,andoftenbeanierflavorthantheirsupermarketcounterparts.Andwhileitispossibleto make fresh tofu and tempeh in the home kitchen, both require sterile

workspaces and specialized equipment, so for our own safety, we prefer topurchaseourtofuandtempeh.

TheRecipes:Meat-BasedRecipes...withouttheMeat!Herewesharethesecretsto“beefing”upyourrepertoireofbasic,made-from-scratchmeatsubstitutes.Andthenweputthebasicstogoodusetocreateheartymeatfree,protein-packed,savorydishes.

BASICTRADITIONALBOILEDSEITANOnce you master the basics of homemade seitan, you can experiment withdifferentspicemixturesandtechniquestomakeanynumberofvariations.

FORBROTH:2.5quarts(2.35l)water2cups(470ml)soysauce10clovesgarlic,peeledandhalved5bayleavesthree2-inch(5cm)slicesfreshginger

FORDOUGH:1cup(144g)vitalwheatglutenflour5cups(600g)wholewheatflour21/2cups(588ml)water3stalksgreenonion,whitesonly,finelychopped1/2cup(30g)freshchoppedparsley1teaspoongarlicpowder1teaspoononionpowder1teaspoonto1tablespoon(2to6g)groundblackpeppertotastecheesecloth

COMBINEBROTHingredientsinapotandbringtosimmerwhilepreparingdough.In large bowl, mix flours together; slowly add water to form stiff dough.

Kneadabout70times,rightinthebowlifyou’dlike,andletrest20minutes.Bringdoughinbowltothesinkandcoverwithwater.Kneadthedoughuntil

the water becomes milky; discard water. Cover with fresh water and repeatprocess10to12times.

Afterlastrinse,thetextureofthedoughwillbewetandloose.Addonions,parsley,andspices.Mixthoroughlybyhand.Dividedoughinhalf.Placeonehalfofdoughinthecenterofalargepieceof

cheesecloth and roll tightly into a log.Tie ends to secure.Repeatwith secondhalf.Placebothlogsinbroth;simmerfor90minutes.Remove logs frombrothand setonaplate tocool.Discardcheesecloth. (If

clothsticks,rununderwateranditwillcomeoffeasily.)Storeseitaninfridgeinairtightcontainer.Toretainmoisture,addsomebroth tocontainer.Keepswellforupto2weeks,orindefinitelyinthefreezer.

YIELD:About4pounds(1.8kg)

SALISBURY STEAK WITH MUSHROOM, ONION, ANDSAGESAUCE

Meatsub:TVPandvitalwheatglutenLikeaTVdinner—that’smadefromscratch!

FORSTEAKS:1cup(235ml)waterorvegetablebroth

1cup(96g)TVPgranules2to3tablespoons(30to45ml)soysauceortamari

1cup(144g)vitalwheatglutenflour1teaspoongarlicpowder1teaspoononionpowder1/4teaspoonpaprika1/3cup(80ml)oliveoilSaltandpeppertotaste

TOMAKETHESTEAKS:Inamicrowave-safebowl,combinewaterorbroth,TVP,andsoy sauceor tamari.Cover tightlywithplasticwrapandmicrowavefor5to6minutes.(Alternatively,bringwatertoaboil,pouroverTVPandsoysauce,coverandletstandfor10minutestoreconstitute.)Allowtocool.Combine remaining ingredients with reconstituted TVP, using hands and

mashingittogethersotheTVPdoesn’tcrumblewhenshapingsteaks.Letstandfor20minutestoletglutendevelop.Divideinto6equalportions,shapinginto1/4-inch(6mm)-thickpatties.Preheatlargeskilletovermediumheat.Frysteaksfor5to7minutesperside,

untilgoldenbrownandcrispy.(Alternatively,bakethemat350°F[180°C,orgasmark4]for15minutes.)Servetoppedwithsauce.

FORSAUCE:2tablespoons(30ml)oliveoil11/4ounces(113g)buttonmushrooms,sliced3/4cup(113g)choppedwhiteonion2tablespoons(30g)mincedgarlic2tablespoons(30ml)soysauceortamari1cup(235ml)vegetablebroth1/4cup(30g)all-purposeflourmixedwith1/2cup(120ml)watertomakeaslurry

1/2teaspoonpowderedsage1/4cup(15g)freshparsley,finelychoppedSaltandpeppertotaste

TOMAKETHESAUCE:Preheatoilinpanovermedium-highheat.Sautémushrooms and onion for 5 to 7minutes.Add garlic and cook for 2

minutes.Addsoysauceortamariandbroth.Bringtoasimmer.Stirinslurryandstirto

thicken.Removefromheat.Stirinsage,parsley,salt,andpepper.Serveasis,oruseblendertopuréeintoasmoothsauce.

YIELD:6servings

Note:Togetthinsteaks,placeoneportion,slightlyflattened,ontoaplate.Place a second plate on top and apply pressure to flatten to desiredthickness.

DIJONPORTOBELLOSTEAKS

Meatsub:portobelloforsteaks CornFree LowFat NutFree

QuickandEasy SoyFree WheatFree

There is nothing quite as naturallymeatywithout beingmeat as a thick juicyportobellosteak!ServethemushroomswithYuccaFries(page178)andpunchyAji Verde sauce (page 208), or use them to make an amazing panini with aschmearofRoastedTomatoAioli (page35). If youhave leftovermarinade, itworksgreatasasaladdressing!

1/2cup(120ml)mildDijonmustard3tablespoons(45ml)balsamicvinegar2tablespoons(30ml)agavenectarSaltandpeppertotaste

2largeportobellomushrooms,stemsremoved

INA SMALLMIXINGBOWL,whisk togethermustard, vinegar, agave, saltandpepper.Placemushroomsinashallowdishandcoverwithmarinade.Letsoakforat

least15minutes.Removemushrooms frommarinade and place on the grill or in a grill pan;

cookforabout7minutesperside,bastingwithmarinade,untilmushroomsaretender.

YIELD:2servings

Clockwisefromtop:ajiVerde(page208),dijonportobellosteaks,Yuccafries(page178)

MEATFREEBALLS

Meatsub:vitalwheatgluten CornFree

Thesearesodelectablethatyou’llwanttodoubleortriplethebatchsoyoucanfreeze some for next time. Serve in a sub-style sandwich, topped with yourfavoriteslawanddressing(aspictured),ortopwithyourfavoritemarinaraand

shreddednondairymozzarella—broilandmangia!

4ounces(112g)unsweetenedapplesauce,pumpkinpurée,ortomatopaste2tablespoons(30ml)peanutoil2tablespoons(15g)nutritionalyeast

1/4cup(36g)vitalwheatgluten1teaspoononionpowder1/4teaspoongarlicpowder1/2teaspoonfineseasalttotaste1/4teaspoongroundblackpeppertotaste1/2cup(40g)pankobreadcrumbs1/4cup(60ml)BBQsauce

PREHEATOVENto375°F(190°C,orgasmark5).Lineasmallbakingsheetwithparchmentpaper.Combinethefirstseveningredientsinamediumbowl.Addbreadcrumbsand

mixuntilwellcombined.Divide and shape mixture into 8 balls. Place the balls in the center of the

parchmentpaperonbakingsheet;foldpaperoverballstoenclosethementirely.Arrangewrappedballsfoldedsidedown.Bake for 20 minutes, or until golden brown. Unwrap and coat with BBQ

sauce.Bakeunwrappedforanother8minutes.

YIELD:81-inch(2.5cm)meatfreeballs

CARROTGINGERBURGERS

Meatsub:vitalwheatglutenandbeans CornFreeThesemeatyburgersaredeliciousservedwithPearandCauliflowerCurry(page32)!

3largecarrots,cutintobite-sizechunks2cups(470ml)fresh-squeezedorangejuice1/4cup(60ml)sesameoil(nottoasted)1/4cup(60ml)tamari

2teaspoonsgarlicpowder1/4cup(34g)choppedcandiedginger11/2tablespoons(23ml)sriracha3tablespoons(45ml)seasonedricevinegar

1can(15ounces,or425g)chickpeas,drainedandrinsed

3cups(432g)vitalwheatgluten

COOK ALL INGREDIENTS except gluten in a saucepan over medium-highheat until the carrots are very tender, about 15 minutes. Purée mixture in ablenderuntilsmooth.Combinewithgluten:ifyouhaveastandmixer,ithelpstouseithere,oruse

yourhandstokneaditin.Preheatovento350°F(180°C,orgasmark4).Line2largecookiesheetswith

parchment paper or silicone baking mats. Scoop 1/3 cup (95 g) of mixture,shapingandflatteningatotalof17burgersontothepreparedsheets.Coverwithfoiltokeeptheburgersmoist.Bakefor20minutesoneachside,

oruntilgoldenbrown.Theseburgersfreezewell.

YIELD:17burgers

WESTERNBACONCHEESEBURGERS

Meatsub:TVPandvitalwheatglutenforgroundbeef,imitationbaconbitsforbaconReminiscentoffastfoodburgers—onlymuchhealthier—theseshouldbeservedwithBBQsauce,onionrings,andourBBQBeans(page156).

1cup(96g)TVPgranules1cup(235ml)vegetablebroth1/4 cup (25g) imitationbaconbits, store-boughtorhomemade Imitation

BaconBits(page143)

1cup(144g)vitalwheatgluten1/8teaspoonliquidsmoke1/2cup(60g)nutritionalyeast1tablespoon(8g)garlicpowder1tablespoon(8g)onionpowder2tablespoons(32g)creamyno-stirnutbutter21/2tablespoons(18g)groundflaxseedsmixedwith3tablespoons(45ml)warmwater

1/4cup(60ml)maplesyrup1/4cup(60ml)vegetableoil1/4cup(60ml)BBQsauceSaltandpeppertotaste

COMBINETVPwithbroth inmicrowave-safebowl,cover tightlywithplasticwrapandmicrowaveonhighfor6minutes.(Alternatively,bringbrothtoaboil,pouroverTVP,coverandletstandfor10minutes.)Letcoolbeforehandling.CombineTVPandremainingingredientsinamediummixingbowlandknead

togetherforatleast5minutes.Letsitforafewminutesandformmixtureinto4patties.Choosemethodofcooking:Forgrilling,cookfor5to7minutespersideover

amedium-highflame.Forstovetop,sauté inoil for5 to7minutesperside,oruntilbrownedandcrispy.Tobake,preheatovento350°F(180°C,orgasmark4);placeburgersonlinedbakingsheetandcookfor20minutes;flipandbakefor20moreminutes.Youcanbakeandthenquicklypan-frytheburgerstocrispthemup.

YIELD:4large(1/2pound,or227g)burgers

TACOMEAT

Meatsub:TVPforgroundbeef QuickandEasy

UsethisMexicanspicedgroundbeefwannabeintacosandburritos,onnachos,orprettymuchanywhereyouwouldwantsomeyummy,spicy“beef.”

FORGLUTENFREEVERSION:

1cup(96g)TVPgranules1teaspoonevaporatedcanejuice2teaspoonschilipowder1teaspoongarlicpowder1teaspoononionpowder1teaspoongroundcumin1teaspoonpaprika1/2teaspooncayennepepperorgroundchipotlepowder1/2teaspoonsalt1cup(235ml)water2tablespoons(30ml)oliveoil(orothermild-flavoredvegetableoil

FORSOY-FREEVERSION:

1cup(144g)vitalwheatgluten2teaspoonschilipowder1teaspoongarlicpowder1teaspoononionpowder1teaspoonSucanat1teaspoongroundcumin1teaspoonpaprika1/2teaspoonfineseasalt1/2teaspooncayennepepperorgroundchipotlepowder1/2cup(120ml)water2tablespoons(30ml)peanutoil

INAMICROWAVE-SAFEDISH,mixtogetherTVPgranuleswithevaporatedcanejuice,spices,andsalt.Stirinwaterandoil.Covertightlywithplasticwrapandmicrowaveonhighfor5to6minutes.Alternatively,youcanbringwatertoaboil,pourintoTVPandspicemixture,

addoilandstirtocombine,cover,andletstandfor10minutes.Combine dry ingredients in a skillet, using a spatula. Add 1/4 cup (60ml)

waterandoil.Usingyourfingertips,mixandcrumble themixtureuntilnodryspotsareleft.Addatouchmorewaterifmixtureistoodry.Cookcrumblesovermediumheat,breakingapartlargercrumbles,andstirring

oftenfor12minutes,oruntilbrownedandcookedthrough.

YIELD:21/2cups(312g)meat

CHILICONCARNE

Meat sub: vegetablebasedbroth forbeefbase,TVP forgroundbeefLowFatIfyou’relookingforsomethingtoslatheronfries,hotdogs,bakedpotatoes,orcorn chips, this bean-less and tomato-less chili is for you. Top it with dicedonionsandshreddedvegancheese,andoh,boy!

21/2cups(588ml)water1 tablespoon (18 g)beef-flavoredvegetablebouillon (suchasBetter than

BouillonNoBeefBase)1/2cup(63g)all-purposeflourmixedwith1cup(235ml)watertomakeaslurry

1cup(96g)TVPgranules2tablespoons(16g)chilipowder2tablespoons(14g)driedmincedonion1tablespoon(7g)paprika1teaspoongarlicpowder1/2teaspooncayennepepper,totaste1teaspoonevaporatedcanejuice2tablespoons(30ml)whitevinegarSaltandpeppertotaste

1/4teaspoonliquidsmoke,optional

BRINGWATERandbouillontoaboilinapot;reducetoasimmerandslowlyaddflourslurry.Whiskuntilthickenedtotheconsistencyofgravy.AddTVPgranulesandcontinuetostir.Stirinspices,evaporatedcanejuice,vinegar,salt,pepper,andliquidsmoke,if

using.Coverandsimmerforabout10minutes.

YIELD:4cups(940ml)

THINPIZZACRUST

Meatsub:justnaturallymeatfree!This recipe yields a scrumptious pizza crust that’s a perfect base for SesameOrange Tempeh with Caramelized Onions Pizza (page 119) and PineappleTempehCrumbles(withPizzaOption)(page120).

1/2cup(120ml)SesameOrangeMarinade(page119)1/2cup(120ml)water11/2teaspoonsactivedryyeast2tablespoons(16g)blacksesameseeds1tablespoon(8g)brownsesameseeds1/2teaspoonfineseasalt1cup(120g)breadflour11/2cups(180g)whitewholewheatflour1/2teaspoonpeanutoil,tocoatbowl

INAMEDIUMBOWL,combinemarinadeandwater.Heatuntillukewarm,about100°F(38°C).Stirinyeast,andletfoamforafew

minutes.Inalargebowl,combinesesameseeds,salt,breadflour,and1cup(120g)of

whitewholewheatflour.Stirwetingredientsintodry.Transfer dough to a lightly floured surface and knead for about 8 to 10

minutes,untilitissmoothandpliable,addingmorewheatflourifdoughistoowet.Shapeintoaball.Lightlycoatalargebowlwithoil,placedoughinbowlandturntocoat.Cover tightlywith plasticwrap, and let rise until doubled in size, 60 to 90

minutes.Topreparepizza,followdirectionsinPineappleTempehCrumbles(page120)

andSesameOrangeTempehwithCaramelizedOnionsPizza(page119).

YIELD:1pizzacrust

SESAME ORANGE TEMPEH WITH CARAMELIZEDONIONSPIZZA

Meatsub:tempehForasatisfyinglycompletemeal,weliketoeatthispizzawithcoleslaw.

OneThinPizzaCrust(page118)

FORSESAMEORANGEMARINADE:3/4cup(180ml)orangejuice1tablespoon(21g)agavenectar3tablespoons(45ml)sesameoil(nottoasted)3tablespoons(45ml)tamari1teaspoonsrirachatotaste1 clove garlic, peeled andminced 1/2-inch (1.25 cm) fresh ginger, peeledandmincedpinchseasalt

FORTOPPING:

8ounces(227g)tempeh,crumbledinsmallpieces1/2cup(120ml)SesameOrangeMarinade2tablespoons(30ml)peanutoil1largeredonion,thinlyslicedintohalf-moons2largeshallots,thinlysliced4largeclovesgarlic,peeledandminced1-inch(2.5cm)piecefreshginger,peeledandminced

1/2teaspoonfineseasalt3tablespoons(45ml)freshlemonjuice1teaspoonvegetableoil2tablespoons(18g)cornmeal,tosprinklesheet

PREPAREPIZZADOUGHfollowingrecipeinstructions.

TOMAKETHEMARINADE:Whisktogetherallingredients.

TOMAKETHETOPPING:Combinetempehandmarinadeinmediumbowl.Setaside.Heatpeanutoilinsaucepan.Addonion,shallots,garlic,andginger.Cook overmedium-high heat for 4minutes, stirring often, until onions are

tender.

Add salt and lemon juice; cook until onions start to caramelize, about 10minutes.Addtempehandmarinade;cookuntiltempehbrownsnicely,about6minutes.

Setaside.

TOASSEMBLEPIZZA:Preheatovento400°F(200°C,orgasmark6).Lightlybrusharimless14x16-inch(36x41cm)cookiesheetwithoilandsprinklewithcornmeal.Punchdowndough.Grabandstretchdoughas thinaspossible intoacircle,

beingcarefulnottotear.Spreadtoppingondough.Letpizzarestfor10minutesbeforebaking.Bakefor24minutes,untiledgesofcrustturngoldenbrown.Coolonwirerackforseveralminutesbeforeserving.

YIELD:6servings

PINEAPPLETEMPEHCRUMBLES(WITHPIZZAOPTION)

Meatsub:tempehChickensjoinusinthankingyouforchoosingtempehandwantyoutoenjoythisdishonitsown,alongsideahealthyhelpingofbrownjasminericeorquinoa,orcrumbledontopofapizzacrust.

OneThinPizzaCrust(page118),ifmakingpizza2tablespoons(18g)cornmeal,ifmakingpizza1teaspoonvegetableoil,ifmakingpizza8ounces(227g)tempeh,crumbled2tablespoons(30ml)pomegranate(orregular)redwinevinegar1tablespoon(15ml)soysauce2tablespoons(30ml)coconutoil,melted3clovesgarlic,peeledandminced1teaspoongarammasala1tablespoon(6g)currypowder1/2teaspoongroundcumin1teaspoonmustardseeds,toasted1cup(156g)freshpineapplebits

1/3cup(53g)choppedonion2tablespoons(42g)agavenectar1/2teaspoonredpepperflakesGeneroushandfulfreshbabyspinach,optional

IFMAKINGPIZZA,preparedoughfollowingrecipeinstructions.Whiledoughisrising,preparethetempeh:Combineallingredientsinalarge

bowl,usingyourhands.Transfer toalargeskilletandcookovermedium-highheat,untilonionistenderandcrumblesstarttobrown,about8minutes.Addspinach,ifusing,andcookuntiljustwilted.

IFMAKINGPIZZA: Preheat oven to 400°F (200°C, or gasmark 6). Lightlybrush a rimless 14 x 16-inch (36 x 41 cm) cookie sheet with vegetable oil.Lightlysprinklewithcornmeal.Punchdowndough.Grabandstretchdoughas thinaspossible intoacircle,

beingcarefulnottotear.Addtempehtopping.Letstandfor10minutes.

Bakefor22minutes,untiledgesofcrustturngoldenbrown.Coolonwirerackforseveralminutesbeforeserving.

YIELD:6servings

CHEESY“CHICKEN”CASSEROLE

Meatsub:TVPorsoycurls forpulledchicken,vegetable-basedbrothforchicken stock This recipe calls for just about every category of “fake”: fakecheese,fakemeat,fakebutter,fakesourcream.Butdon’tbefooled....Ittastesrealgood!

1pound(454g)pennepasta

2cups(120g)largechunkTVPor(80g)SoyCurls2 cups (470ml) boilingwatermixedwith 2 tablespoons (16 g) “chicken-flavored”brothpowder

1/2cup(56g)shreddednondairycheddar1/2cup(56g)shreddednondairymozzarella1/4cup(56g)nondairybutter

1/3cup(80g)nondairysourcream1/4cup(60g)nondairycreamcheese1cup(130g)frozenpeas1cup(130g)frozencarrots1/3cup(27g)pankobreadcrumbsSaltandpeppertotaste

PREHEATOVENto350°F(180°C,orgasmark4).Boilthepastainsaltedwater,accordingtopackagedirections.Whilepastais

cooking,reconstituteTVPbypouringboilingbrothmixtureoverTVP,coveringandallowingtositfor10minutes.Drainpastaandreturntopot.Stir in shreddedcheese,butter, sourcream,andcreamcheese,until creamy.

Stirinpeas,carrots,reconstitutedTVP(orSoyCurls),alongwithanyremainingbroth.Transfermixturetooven-safe9x13-inch(23x33cm)casseroledish;sprinkle

pankoevenlyontop.Bakeuncoveredfor20minutes.Increaseheatto450°F(230°C,orgasmark8)

andbakeforanother10minutes,oruntilbrownedontop.

YIELD:8servings

“CHICKEN”CORDONBLEU

Meatsub:gardeinorseitanforchickenbreasts,veganhamorBlackForestBaconforhamThisrecipecanbemadetwoways.Super-dupereasyusingstore-bought ingredients in a semi-homemade fashion, or from scratch using onlyhomemadeingredients.Eitherway,weguaranteeyouwillhaveadeliciousmealworthyofguestsorholidaydinners.

FORBREADING:1/2cup(63g)all-purposeflour1cup(235ml)unsweetenedsoymilk2tablespoons(30ml)freshlemonjuice11/2cups(100g)pankobreadcrumbs1tablespoon(2g)driedparsley1teaspoongarlicpowder

1/4teaspoonpaprikaSaltandpeppertotaste

FORSEMI-HOMEMADEVERSION:

4GardeinChickenBreasts2ounces(56g)veganshreddedcheese,suchasDaiya

4veganham-flavoreddelislices,suchasYves

FORSCRATCH-MADEVERSION:

4BakedSeitanCutlets(page130)2ounces(56g)NuttyPepperjack(page48),omittingpeppers

4slicesBlackForestBacon(page142),withoutfrying

PREHEATOVEN to350°F (180°C,orgasmark4).Lineabaking sheetwithparchmentpaperorsiliconebakingmat.Placeflourinashallowdish.Combine soymilk and lemon juice in a shallow bowl; it will curdle and

becomelikebuttermilk.In a shallow dish, mix together bread crumbs, parsley, garlic powder, and

paprika.Takeeachbreast(orcutlet)andcutaslitinthesidelargeenoughtostuffwith

cheeseandham(orbacon).Stuff1/2ounce(14g)cheeseandasliceoftheham(orbacon)insidetheslit

andsealwithtoothpicks.Dipthestuffedbreastorcutlet inflourtolightlycoat; thendipintosoymilk

mixture;thenintobreadcrumbmixturetocoat.Placebreastorcutletonbakingsheet.Repeatwithremaining3breastsorcutlets.Bakefor45minutes,oruntilgoldenandcrispy.Topwithextracheeseduring

last10minutesofbaking.

YIELD:4serving

TOFFALO HOT WINGS WITH COOL RANCH DIPPINGSAUCE

Meat sub: tofu, seitan, or tempeh Enjoy this spicy finger food whilewatchingthenextbiggame!Servewithranchdressingandstalksofceleryforanevenmorerealisticexperience.Adeep-fatfryercomesinhandyhere,butapotfilledwith4inches(10cm)oilheatedto350°F(180°C)willdojustfine.

1pound(454g)tofu,seitan,ortempeh

FORBATTER:1cup(125g)all-purposeflour1/2teaspoongroundpeppertotaste1/4teaspoonpaprika1/4teaspoondriedoregano1/4teaspoondriedbasil1cup(235ml)full-fatcoconutmilkVegetableoilforfrying

FORBUFFALOSAUCE:1/2cup(112g)nondairybutter,melted2to4tablespoons(30to60ml)hotsaucetotaste1teaspoongarlicpowderSaltandpeppertotaste

FORCOOLRANCHDIPPINGSAUCE:1 cup (224g) veganmayonnaise, store-bought orhomemade (page66or67)

1/2cup(120g)nondairysourcream,store-boughtorhomemade(page20)1/2teaspoondriedparsley1/2teaspoondrieddill1/4teaspoongarlicpowder1/4teaspoononionpowder1/4teaspoongroundcumin1/8teaspoonsalt1/8teaspoonblackpepper

TOMAKETHEWINGS:Cut tofu,seitan,or tempeh into16“chickenwing”-sizepieces.Heatoilto350°F(180°C).Inashallowdish,combineflour,pepper,paprika,oregano,andbasil.Placecoconutmilkinasecondshallowdish.Double dredge a “wing” by dipping it into coconut milk, then into flour

mixture,thenbackintomilk,andbackintoflour.Placewinginhotoilandfryuntilgolden,about1minute.Transferwingtoapapertowel–linedplatetoabsorbexcessoil.

Repeatwithremainingwings.

TOMAKETHEBUFFALOSAUCE: Stir hot sauce, garlic powder, salt, andpepperintomeltedbutter.PlacefriedwingsinalargebowlandtopwithBuffaloSauce.Gentlytosstocoat.

TOMAKETHEDRESSING:Combineallingredientsuntilwellincorporated.Storedressinginairtightcontainerforupto2weeksinfridge.

YIELD:16wings,11/2cups(350ml)CoolranchDippingSauceHowtoSubstituteforBeef,Chicken,Pork,andSeafood

CRISPYTOFUVEGGIESPRINGROLLS

Meatsub:extra-firmtofu

CornFreeCelineused tobeaddicted to shrimp-andbeef-filled spring rollsbut finds thatthistofuversionisjustastastyanddefinitelyhealthierforeveryone,especiallytheshrimpandcows.ServewithTamarindAlmondDip(page257).

2tablespoons(30ml)peanutoil1 pound (454 g) extra-firm tofu, drained and pressed, cut into 1/2-inch

(1.27cm)cubes1/2teaspoonfineseasalt1/2teaspoonwhitepepper2tablespoons(30ml)reduced-sodiumsoysauceGenerousSquirtsrirachatotaste

1/4cup(40g)choppedonion3clovesgarlic,peeledandminced1inch(2.5cm)freshginger,peeledandgrated2tablespoons(30ml)sesameoil(nottoasted)

5cups(600g)shreddedcabbage2cups(390g)cookedbrownjasminerice40springrollricepaperskins

ADD1TABLESPOON(15ml)ofoiltoskilletandcooktofu,salt,andpepperovermedium-highheatfor10minutes,until tofuturnsgoldenbrown.Transfertoaplateandsetaside.Addsoysauce,sriracha,onion,garlic,andgingertosesameoilandcookfor2

minutes. Add cabbage and cook over medium-high heat until wilted, about 4minutes.Combinewithtofuandrice.Rice papermust be softened before use. Immerse rice paper one sheet at a

timeinwarmwater.Soakuntilsoft,approximately1minute.Handlecarefullyaspaperbreakseasily.Drainoncleankitchentowelbeforerolling.Place 1 heaping tablespoon (30 g) of tofu mixture in lower middle of rice

paper.Tightlyrolloutandfoldendswhenarrivingatthetopofthericepaper,rolling

outoncemoretotuckinseams.Heatremainingtablespoon(15ml)oilinlargeskillet.Fillwithasmanyspring

rolls aspossiblewithoutovercrowding, and cookovermedium-highheat untilgoldenbrownonbothsides.Repeatwithremainingspringrolls,addingmoreoilifneeded.

YIELD:About40rolls

SHEPHERD’SPIE

Meatsub:extra-firmtofuortempehComfortfoodalltheway,thisheartydishusestofuortempehtokickmeattothecurb.

FORGRAVY:1cup(235ml)vegetablebroth

1/2cup(120ml)sherryordrywhitewine2tablespoons(30ml)soysauce1tablespoon(16g)mildDijonmustard2clovesgarlic,peeledandminced1/4cup(30g)nutritionalyeast2tablespoons(16g)cornstarch

FORFILLING:1pound(454g)extra-firmtofu,drainedandpressed,ortempeh,cutinto

1/2-inch(1.27cm)cubesSaltandpeppertotaste

1teaspoonceleryseeds6ounces(170g)choppedonion1tablespoon(15ml)peanutoil1pound(454g)frozenmixtureofpeas,carrots,andcorn1tablespoon(3g)driedoregano1/4cup(15g)choppedfreshparsley1teaspoondriedrosemary

FORPOTATOTOPPING:6mediumrussetpotatoes,cutintolargechunks,boileduntiltender1/4cup(56g)nondairybutter,plusextra2tablespoons(28g)tobrowntop1/2cup(120ml)unsweetenednondairymilkSalttotaste1teaspoonredpepperflakes

TOMAKETHEGRAVY:Whiskallingredientsinmediumbowl.Setaside.

TOMAKE THE FILLING: Cook tofu or tempeh, salt, pepper, celery seeds,onionandoilinskilletovermedium-highheatuntilgoldenbrown,stirringoften,about10minutes.Stir in frozen vegetables, herbs, and gravy; cook over medium heat until

thickened,about3minutes.Setaside.

TOMAKE THE POTATO TOPPING: while the potatoes are still hot, mashthemtogetherwith1/4cupofbutter,milk,andsalt,addingmoremilkifneededtogetdesiredconsistency.Preheatovento350°F(180°C,orgasmark4).Placetofuortempehfillingin

a9-inch(23cm)squarebakingdish.Topevenlywithpotatoes.Dot remainingbutterontop.Sprinklewithredpepperflakes.Placebakingdishonrimmedbakingsheet.

Bake for 25 minutes, or until golden brown. For a crisp topping, put dishunderbroilerforacoupleofminutes.Watchcarefullysoitdoesn’tburn!

YIELD:6servings

BUTTERNUTLENTILBURGERS

Meatsub:vitalwheatglutenandredlentils CornFree SoyFreeAquick-and-easywaytogetyourproteinintheformofgluten,oryoucanmakea gluten-free version by simply taking out the vital wheat gluten. Serve withSmokyPotatoWedges(page131).

1cup(200g)cubedbutternutsquash2tablespoons(30ml)extra-virginoliveoil1/4cupplus1tablespoon(105g)preparedtomatochutney

1/2cup(140g)cookedredlentils2tablespoons(30ml)sesameoil(nottoasted)1tablespoon(6g)garammasala1teaspoonfineseasalt1cup(80g)pankoorregularbreadcrumbs

1cup(144g)vitalwheatgluten

PREHEATOVENto400°F(200°C,orgasmark6).Tosscubeswitholiveoilandspreadonbakingsheet.Roastfor45minutesoruntiltender.Setaside.Lowertemperatureto350°F(180°C,orgasmark4).Lineacookiesheetwith

parchmentpaperorsiliconebakingmat.Havehandyanotherpieceofparchmentpaperorbakingmat,alongwithanothercookiesheet.Combinesquashcubes,chutney,lentils,oil,garammasala,andsaltinalarge

bowl.Combinewell,usingapotatomasher.Addbreadcrumbsandgluten;stirwell.Dividepreparationinto1/2-cup(120g)portions.Shapeintoburgers,about

1/2-inch(1.27cm)thick.Youshouldhave6burgers.Placeburgersonpreparedcookiesheet.Coverwithsecondlayerofparchment

paperorbakingmatandtopwithsecondcookiesheettokeeptheburgersfrompuffinguptoomuch.Bake for 35minutes (no need to flip halfway through), or until burgers are

goldenbrownandfirm.

YIELD:6burgers

BAKEDSEITANCUTLETS

Meatsub:vitalwheatglutenIfyoulikeyourseitanonlylightlyflavoredsothat it can join in prettymuch anydish youhave inmind, this one’s for you.Crispyanddeliciouswithoutanyfurtherpreparation,italsoworkswonderfullyindishwhereseitaniscommonlyused.

Nonstickcookingspray2tablespoons(30ml)tamari1/4cup(60g)ketchup1/2cup(120ml)lukewarmwater,upto1/4cup(60ml)moreifneeded1tablespoon(15ml)peanutoil

11/2cups(216g)vitalwheatgluten2tablespoons(15g)nutritionalyeast2tablespoons(24g)coarsealmondmealor(14g)groundflaxseeds1/2teaspoongarlicpowder1teaspoongranulatedonion1/2teaspoonall-purposeseasoning,suchasMcCormick

PREHEATOVENto350°F(180°C,orgasmark4).Lightlycoatalargebakingsheetwithcookingspray.Whisktogethertamari,ketchup,water,andoilinasmallbowl.Add gluten, yeast, almond meal or flaxseed, garlic powder, onion, and

seasoning, stirring with a spoon. Add more water, a little at a time, if thepreparationistoodryanduseyourhandstoincorporate.Kneadforaminute.Letrestfor5minutes.Cutdoughintofourequalparts.Shapepiecesintoflat,thincutlets,about4inches(10cm)long,andlessthan

1/2-inch(1.27cm)thickPlacecutletsonpreparedsheet,leavingroombetweeneach.Bakefor20minutes.Flipcutletsoverandbakeforanother20minutes.

YIELD:4cutlets

SMOKYPOTATOWEDGES

Meat sub: liquid smoke (for flavor) Corn Free Soy FreeWheatFreeIf it’s the smokiness and crispiness of bacon that keeps you coming back formore,whynotsimplyaddliquidsmoketohealthystuffandcallitaday?Besuretodrythepotatoeswhentheyarecuttoallowthemtocrispupnicely.

Anotherwaytoensureextracrispnessistopreheatthebakingsheetatthesametimetheovenheats.

2largerussetpotatoes,eachcutinto8wedges11/2tablespoons(23ml)peanutoil1tablespoon(15ml)applecidervinegar

11/2teaspoonsliquidsmoke1/2teaspoonfineseasalttotasteWhiteorblackpeppertotaste2tablespoons(16g)potatostarch

PREHEAT OVEN to 425°F (220°C, or gas mark 7). Place a large rimmedbakingsheetintheovenwhileitpreheats.Tosspotatowedgesinalargebowlwithoil,vinegar,liquidsmoke,salt,and

pepper.Sprinklewithpotatostarch;tossagain.Spreadwedgeson thebaking sheet.Bake for25minutes; flipwedgesover.

Bake for another 25minutes, or until golden brown, crispy, and tender to thefork.Addmoresaltandpepperbeforeserving,ifdesired.

YIELD:16wedges

Variations:BecreativeandexperimentwithseasoningssuchasherbesdeProvence, paprika and cayenne pepper, Creole seasoning, or garammasala.

“BEEF”ANDBROCCOLIBOWLS

Meatsub:seitan

CornFree QuickandEasyInordertobetruetothe“beef”texture,wesuggestusingpreparedseitanforthemeat,butyoucanusetofuortempehhere,too.

FORSAUCE:1/4cup(84g)brownricesyrup2tablespoons(30ml)reduced-sodiumtamariorsoysauce2teaspoonsmirin

1tablespoonplus1teaspoon(20ml)sesameoil(nottoasted)2teaspoonsarrowrootpowder1teaspoonmincedgarlic1/2teaspoonredpepperflakestotaste

FORBOWLS:2cups(370g)cookedbrownrice2cups(312g)steamedbroccoliflorets8 ounces (227 g) chopped prepared seitan, store-bought or homemade

(page110)1greenonion,chopped1teaspoonsesameseeds

TOMAKETHESAUCE:Whiskallingredientsinamediumsaucepotandheatoverlowheat,stirringoften,untilheatedthroughandslightlythickened.

TOMAKETHEBOWLS:Dividericebetweentwobowls.Topwithbroccoli.Add seitan to the sauce, toss until coated and just heated through. Divide

seitanbetweenbowls.Sprinklewithchoppedonionandsesameseeds.

YIELD:2bowls

GREENTEMPEHVEGGIEFEAST

Meatsub:tempehIt’ssotastyandfilling,beinggreen.Waytoshowyourenvironmentalistcolorsbychoosingnottoeatmeat!Thisdishisdeliciousonitsownorservedwithrice,mashedpotatoes,orpasta.

FORPESTO:1/3cup(40g)roastedsaltedpepitas(hulledpumpkinseeds)1cup(40g)packedbasilleaves1clovegarlic,peeledandchopped1/2teaspoonredpepperflakes1/4cup(60ml)extra-virginoliveoil

FORVEGGIECOMBO:2tablespoons(30ml)peanutoil1 pound (454 g) Brussels sprouts, trimmed, and thinly sliced (use foodprocessorforbestresults)

2 cups (178 g) leeks, trimmed and sliced into 1/2-inch (1.27 cm) pieces,thoroughlycleaned

2clovesgarlic,peeledandminced1/2teaspoongroundblackpeppertotaste1/2teaspoonfineseasalttotasteDashveganWorcestershiresauce

8ounces(227g)tempeh,crumbledintosmallbits3/4cup(180ml)vegetablebroth,moreifneeded

TOMAKETHEPESTO:Placepepitas in foodprocessor.Processuntil finelyground.Addbasil,garlic,andredpepperflakes.Process until ground. Drizzle in oil, with processor running, until pesto

reachesdesiredconsistency.Setaside.

TOMAKETHEVEGGIECOMBO:Heatoilinalargesaucepanovermediumheat.Add Brussels sprouts, leeks, garlic, pepper, salt,Worcestershire sauce, and

tempeh.Stirandcookuntiltempehstartstobrown,about4minutes.Add broth and cook until liquid has almost evaporated and the veggies are

tender,about6minutes.Addmorebrothifneeded.Stirpestointoveggies.Servehot.

YIELD:4servings

MAMOU’SSPAGHETTIALLABOLOGNESE

Meatsub:firmtofuThe original version contained meat, easily replaced with tofu here. Beef-

flavoredseitanorgroundfauxbeefwouldbegreat,too!

1/2cup(10g)driedshiitakeorothermushrooms2medium(200g)russetpotatoes,peeledandcutinto1-inch(2.5cm)cubes

6ounces(170g)whole-grainspaghetti5Romatomatoes1tablespoon(15ml)oliveoil2clovesgarlic,peeledandminced1mediumonion,chopped11/2tablespoons(15g)choppedshallot

8ounces(227g)firmtofu,crumbled2cups(300g)dicedgreenandyellowbellpeppers15small(150g)whitemushrooms2tablespoons(5g)choppedfreshbasil1tablespoon(3g)mincedfreshthyme1driedbayleaf1teaspoonfineseasalttotasteBlackpeppertotaste

1tablespoon(17g)tomatopaste1can(15ounces,or425g)dicedtomatoes,withliquid1/2cup(58g)walnut“Parmesan”Sprinkles(page51)1/3cup(20g)choppedfreshparsley

SOAKMUSHROOMSinhotwaterfor10minutes.Placepotatoesinlargesaucepanandaddenoughwatertocoverby2inches(5

cm).Bringwater toaboil; cook for5minutes.Addpastaandcookaccording to

packageinstructions,untilpotatoesaretenderandpastaisaldente.Drainandsetaside.In the same saucepan, bring water to a boil and blanch tomatoes for 30

seconds.Peel,core,andslicetomatoes.Drainandrinserehydratedmushrooms.Sliceiftheyarelarge.Inlargesaucepan,heatoilovermedium-high.Addgarlic,onion,andshallot;

cookfor2minutes.Add tofu and cook for 2 minutes. Add bell peppers, rehydrated and fresh

mushrooms,basil,thyme,bayleaf,salt,andpepper.Cookfor3minutes,stirringoccasionally.Stirintomatoslices,tomatopaste,anddicedtomatoes;simmerfor5minutes.Stir in potatoes, pasta,Walnut “Parmesan” Sprinkles, and parsley. Simmer

untilheated through,addingmore salt andpepper ifdesired.Removebay leafbeforeserving.

YIELD:4to6servings

MADAMEEDAMAMESALAD

Meatsub:edamame

CornFree QuickandEasyIt’s good to take a break from mimicking meat every now and then. Here,edamamebringsproteintothetablethatpairsnicelywiththerefreshingflavorsandnutritionalpunchdeliveredbythecrunchyvegetables.

FORDRESSING:1/4cup(40g)raisins3tablespoons(45g)stone-groundmustard2tablespoons(42g)agavenectar2teaspoonsdriedthyme1/4cup(60ml)whitewine2tablespoons(30ml)redwinevinegar2tablespoons(10g)finelygroundwalnuts1/4cup(40g)choppedgreenonions1clovegarlic,peeledandminced2tablespoons(30ml)extra-virginoliveoilFreshlygroundblackpeppertotastePinchredpepperflakestotaste

1/2teaspoonfineseasalttotaste

FORSALAD:1/4cup(15g)choppedfreshparsley

12/3cups(255g)ready-to-eatshellededamame2endives,thinlysliced1smallheadradicchio,chopped10radishes,thinlysliced

TOMAKETHEDRESSING:Combineall ingredients inamediumsaucepan.Bringtoalowboil.Simmerfor4minutestoletflavorsdevelop.Enjoywarmorcold.

TO MAKE THE SALAD: In a large bowl, combine veggies and enoughdressingtolightlycoat.

YIELD:4servings

ALL-AMERICANHOTDOGS

Meat sub: vitalwheatglutenand tofu forporkorbeefhotdogsWhetherservedinabunwithketchupandmustard,ortoppedwithChiliConCarne(page118),onions,andahealthydoseofnondairyshreddedcheese,ormadeintoBeerBattered Corndogs (right page), these everyday wieners are sure to pleaseeveryone—eventhekids!

2cups(288g)vitalwheatglutenflour1cup(120g)wholewheatpastryflour2tablespoons(14g)smokedpaprika1teaspoongarlicpowder1teaspoononionpowder1teaspoonmacapowder(optional)1/2teaspoonturmeric11/2(355ml)cupswater

4ounces(112g)extra-firmtofu,drainedandpressed1/2cup(120ml)canolaorvegetableoil1/4cup(60ml)soysauceortamari1/4cup(84g)brownricesyrup2tablespoons(33g)tomatopaste1tablespoon(15ml)liquidsmoke

PREHEATOVENto350°F(180°C,orgasmark4).Mixtogetherflours,paprika,garlicpowder,onionpowder,macapowder,and

turmeric.In a blender, puréewater, tofu, oil, soy sauce or tamari, rice syrup, tomato

paste,andliquidsmoke.Addwetingredientstodryandmix.Divide dough into 8 to 12 pieces, depending on how large you like your

weiners.Tearoff8to12piecesofaluminumfoil,eachabout6x12inches(15x30

cm).Formeachpieceofdoughintoasausageshapeandplacenearthelongedge

ofthefoil.Rollupthefoilandtwisttheendstight.Place seam side downon a baking sheet and bake for 30 to 40minutes, or

untilfirm.Removefromovenandletsituntilcoolenoughtohandlebeforeunwrapping.

YIELD:8to12hotdogs

BEERBATTEREDCORNDOGS

Meatsub:veganhotdogsforhotdogsWhodoesn’tloveacorndog?Madewithbeer, this batter cooksupquickly, is crispier than the traditional carnivalfare,andatadmoresophisticated.Wethinkwhole-grainmustardistheperfectcondimentforthisspiffydog.

3/4cup(93g)all-purposeflour3/4cup(105g)yellowcornmeal1cup(235ml)veganbeer2tablespoons(30ml)vegetableoil1tablespoon(21g)agavenectar1teaspoondijonmustard1/2teaspoonbakingsoda1/2teaspoonbakingpowder1/4teaspoonpaprika

6veganhotdogs,store-boughtorhomemade(page136)6Popsiclesticks,skewers,ordisposablechopsticksVegetableoilforfrying

IFYOUDON’THAVEADEEPFRYER,fillapotwith4inches(10cm)oil.Preheat oil to 350°F (180°C, or gasmark 4). Line a plate or tray with papertowels.Mixflour,cornmeal,beer,2tablespoonsvegetableoil,agave,mustard,baking

soda, baking powder, and paprika until smooth.Transfer batter to a tall glass,likeapintglass,tomakedippingeasy.Insertapopsiclestick,skewer,ordisposablechopstickintothebottomofeach

hotdog,makingsuretoleaveenoughstickshowingforahandle.Dipeachhotdoginbattertocoat.Wearakitchenglovetoprotectyourhandsfromhotoilsplatter.Submerge the battered dog, using the handle, into the hot oil to fry until

goldenandcrispy,about1minute.Transfercorndogstopapertowel–linedplatetodrainexcessoil.

YIELD:6full-sizecorndogsor18corn-dognuggets

Note:Youcanomitthesticksandmakecorndognuggetsbycuttinghotdogs into 2-or 3-inch (5 or 8 cm) pieces and using a slotted spoon toremovethemfromtheoil.

PIZZAPEPPERONITOPPING

Meatsub:TVPgranulesandvitalwheatglutenWeoffer twoversionsofwhatyou’lldiscoverisanunbelievablyrealisticrenditionoftherealthing.

FORGLUTEN-FREEVERSION:

1cup(96g)TVPgranules1/2teaspoongroundpepper1tablespoon(7g)paprika1tablespoon(8g)garlicpowder1teaspoonaniseed1teaspoonseasalt1/2to1teaspoonredpepperflakestotaste1teaspoonSucanat1teaspoondriedbasil1/2to1teaspooncayennepeppertotaste2tablespoons(30ml)oliveoil1–2tablespoons(15–30ml)liquidsmoke,totaste1cup(235ml)water

TOMAKE GLUTEN-FREE VERSION: In a microwave-safe bowl, combinefirstTVPwithherbsandspices,throughcayennepepper.Stirinoil,liquidsmoke,andwater.Cover tightly with plastic wrap and microwave on high for 6 minutes.

Carefullyremovefrommicrowave,stir,andletcool.Alternatively,combineTVPwithherbsandspices, throughcayennepepper.

Bring water to a boil, add in oil and liquid smoke, stir into TVP and spicemixture,cover,andletsitfor10minutes.Fluffwithafork.

FORSOY-FREEVERSION:

1cup(144g)vitalwheatgluten1/2teaspoongroundpepper1tablespoon(7g)paprika1tablespoon(8g)garlicpowder1teaspoonaniseseed1teaspoonseasalt1/2to1teaspoonredpepperflakestotaste1teaspoonSucanat1teaspoondriedbasil1/2to1teaspooncayennepeppertotaste2tablespoons(30ml)oliveoil1–2tablespoons(15–30ml)liquidsmoke,totaste1/4cup(60ml)water,moreifneeded

TO MAKE SOY-FREE VERSION: Combine first 10 ingredients (throughcayennepepper)inmediumbowl.Placeoil and liquid smoke in skillet.Combinewithdry ingredients,usinga

spatula.Addwaterandmixitallin,usingyourfingertips,crumblingthemixtureuntilnodryspotsareleft.Addmorewaterifmixtureistoodry.Frycrumblesovermediumheat,breakingapart largercrumbles,andstirring

oftenforabout10minutes,oruntilbrownedandcookedthrough.

YIELD:21/2cups(312g),enoughtotop1largepizza

BABYBACKRIBS

Meatsub:vitalwheatgluten ForthemoreexperiencedcookWeknowthatmostvegansareprettyturnedoffbytheideaofgnawingmeatoffbones,butwealsoknowthattherearealotofveganswhousedtoeatmeatandrememberthatittastedgood.Wethoughtitwouldbefuntoofferafewrecipesthattrulymimicthelook,taste,texture,andsmellofsomeofthoseremembered

dishes.

3cups(432g)vitalwheatglutenflour1cup(120g)wholewheatflour1tablespoon(8g)garlicpowder1tablespoon(8g)onionpowder1teaspoonblackpepper1teaspoonpaprika1teaspoonchipotlepowder1/3cup(80ml)oliveoil1/3cup(80ml)BraggLiquidxAminos,tamari,orsoysauce1/3cup(80ml)BBQsauce1tablespoon(15ml)liquidsmoke1cup(235ml)vegetablebroth6bones,optional(seenote)1cup(235ml)extraBBQsauce,forbakingandbasting

Note: Disposable bamboo chopsticks or even Popsicle sticks workwondershere,butifyouwanttokickitupanotch,tryfood-gradecedarcut into1/2x6-inch(1.27x15cm)“bones,”makingsure tosanddownany rough edges. Whichever you choose, start by soaking them in amixtureof2cups(470ml)warmwatermixedwith2tablespoons(30ml)liquidsmoketoaddsomesmokyflavortotheribs.

PREHEATOVENto350°F(180°C,orgasmark4).Lineabakingpanwithfoilorparchmentpaper.Inalargemixingbowl,mix

togetherdryingredients.Inaseparatebowl,mixtogetherwetingredients.Addwetingredientstothedryandkneadfor5minutes.Letmixturerestfor

20minutes.Shapemixture into a large rectangle, about 5 x 10 inches (13 x 25 cm). If

usingbones,pushthemthroughthemixture,atequaldistancesfromeachother.Pour1/2cup(120ml)ofbarbecuesauceintothebottomofthebakingpan.Place“rackofribs”inthepan.Spreadtheother1/2cup(120ml)barbecuesauceoverthetop.Coverpantightlywithfoilandbakefor90minutes.Youcanenjoy theseas is,or refrigerate for lateruse.To reheat, fireup the

grill to give ribs extra smoky flavor and grill marks. Brush with even morebarbecuesaucewhilegrilling!

YIELD:6largeribs

BLACKFORESTBACON

Meatsub:vitalwheatgluten ForthemoreexperiencedcookPrepareyourselfforsweet-smoky-pepperygoodness.Andwhenwesaysmoky,wearen’texaggerating: Ifyouaren’tcareful,yourhousewillbefullofsmokewhenpreparingthis,sopaycloseattention!

FORBACON:

2cups(288g)vitalwheatglutenflour1/2cup(60g)wholewheatpastryflour1tablespoon(7g)smokedpaprika1tablespoon(8g)garlicpowder1teaspoongroundblackpepper1/4cup(60ml)canolaorothermild-flavoredvegetableoil1/4cup(60ml)maplesyrup1cup(235ml)vegetablebrothorwater2tablespoons(30ml)liquidsmoke

FORGLAZE:1/4cup(60ml)maplesyrup1/4cup(55g)firmlypackedbrownsugar3tablespoons(18g)groundblackpepper2tablespoons(30ml)liquidsmoke2teaspoonsseasaltAluminumfoilNonstickcookingsprayAdditionaloilforfrying

TOMAKETHEBACON:Preheatovento350°F(180°C,orgasmark4).Inamixingbowl,combineglutenflour,pastryflour,paprika,garlicpowder,

andpepper.Combineoil,syrup,brothorwater,andliquidsmokeinaseparatebowl.Addwetmixturetodryandkneadtogetheruntildoughforms.Ifitistoodry,

addmorebrothorwater.Setaside.

TOMAKETHEGLAZE:Whiskallingredientsinasmallbowl.Placealargepieceoffoilonarimmedbakingsheet.Sprayfoilwithnonstick

spray.Place the dough in the center of the foil and shape into a rectangular loaf

about8x6x1inches(20x15x2.5cm).Reservingabout1/4cup(60ml)ofglaze,carefullypourtherestovertheloaf.Carefully fold the foil around the loaf and seal completely. This is an

importantstep.Youdon’twanttheglazetoleakoutofthefoilontothepan.Itwillburnandcauseasmokymess!Bakefor45minutes.Remove from oven and let cool for a fewminutes. Increase heat to 450°F

(230°C,orgasmark8).Carefully open the top of foil envelope, pour in reserved 1/4 cup (60 ml)

glaze,andreturntoovenfor10moreminutes.Watchcarefullyasyoudon’twanttheglazetoleakout.Removebakingsheetfromovenandletcoolcompletely.Orrefrigerateuntil

readytosliceandfry.Using a sharp knife, cut thin “bacon” strips from the slab, and fry in oil in

skilletsetoverhighheatuntilcrispy.

YIELD:About20slices

IMITATIONBACONBITS

Meatsub:TVPforbaconbits GlutenFreeThese are so easy to whip up, you can have bacony goodness whenever youwant! Sprinkle on top of baked potatoes, in tofu scrambles, or anywhere youwouldusebaconbits.

2tablespoons(30ml)liquidsmoke1scantcup(205ml)water

1cup(96g)TVPgranules1/4teaspoonsaltFewdropsbeetjuiceforredfoodcoloring,optional

3tablespoons(45ml)canolaorothervegetableoil

ADDLIQUIDSMOKEtoa1-cup(235ml)measuringcup;addwatertofillto1cup. In amicrowave-safe dish, combine liquid smokemixture, TVP, salt, andcoloring,ifusing.Covertightlywithplasticwrapandmicrowaveonhighfor5minutes.(Alternatively you can bring water to a boil, pour over TVP, stir in liquid

smoke and salt, cover and let stand for 10minutes.) Carefully remove plasticwrap.Preheataskilletwithoilovermedium-highheat.AddreconstitutedTVPtothepanandtosstomakesureitgetscoatedwithoil.

Fryuntildesiredcrispnessisreached,stirringoften.Youdon’tnecessarilywanttobrownthebits,butratherdrythemout,whichshouldtakeabout10minutes.

Let cool completelybefore transferring to an airtight container.Store in thefridge.Keepswellforatleastaweek.

YIELD:1cup(65g)

ORANGECOUNTYROLLS

Fishsub:justnaturallyfishfree!Thisfun,easyrolltakesthefearandfussoutofsushi.ServewithSpicySushi

SaucefordippingandenjoyyoursushithewaytheRealHousewivesdo.

FORROLLS:2cups(360g)uncookedsushirice3cups(705ml)water2tablespoons(42g)agavenectar2tablespoons(30ml)ricewinevinegarSalttotaste4toastednorisheets1/2cup(120g)nondairycreamcheese1carrot,grated1bellpepper,cored,seededandslicedjuliennestyle1/2mediumredonion,slicedjuliennestyle1cucumber,seededandcutintomatchsticks1ripeavocado,sliced

FORSPICYSUSHISAUCE:1/2cup(112g)veganmayonnaise,store-boughtorhomemade(page66or67)

2tablespoons(30ml)sriracha1/4teaspoontoastedsesameoil

TOMAKE THE ROLLS: Add rice, water, agave, vinegar, and salt to a ricecooker.Orpreparericeaccordingtopackageinstructionsaddingagave,vinegar,andsalttothewater.Whilericeiscooking,prepvegetables.Letricecoolbeforeassemblingyourrolls.Place1sheetofnori,shinysidedown,onsushimatoronaverydrysurface.Addone-quarterofthericetothelongedgeofthenori,spreadingitevenly,so

that itcoversone-thirdof thesheet.Spread2 tablespoons(30g)creamcheesealongthecenteroftherice.Followwithalayerofcarrot,alayerofbellpepper,alayerofonion,alayer

ofcucumber,andfinallyalayerofavocado.Carefullyand tightly roll the sushi likeaburrito.The tighteryou roll it, the

easieritwillbetocut.Repeatwithremaining3sheetsofnori.Usingasharpknife,cuteachrollinto

8equalpieces.TOMAKETHESAUCE:Whisktogethermayo,sriracha,andsesameoil.

YIELD:32piecesand½cup(120ml)sauce.

FISH-YSTICKSWITHTARTARSAUCE

Fish sub: nuts and seeds for texture, seaweed for fishy flavorTreat yourtoddlers(andyourself!)tothesetastyandhealthfullittlefish-yfingers.

FORFISH-YSTICKS:2cups(470ml)vegetablebroth1cup(168g)dryquinoa1cup(96g)TVPgranules

1/4cup(35g)pumpkinseeds

1/4cup(32g)sunflowerseeds

2tablespoons(16g)sesameseeds1/4cup(29g)wheatgerm

1/2cup(56g)rawcashews,groundintoapowder1/2cup(72g)vitalwheatglutenflour1/4cup(26g)flaxseedmeal1/4cup(60ml)oliveoil

1/4cup(30g)dulseorkelpgranules2tablespoons(30g)mincedgarlic1teaspoonpaprikaSaltandpeppertotaste

1cup(235ml)full-fatcoconutmilk1cup(80g)pankobreadcrumbs1/2cup(120ml)vegetableoilforfrying

FORTARTARSAUCE:1 cup (224g) veganmayonnaise, store-bought orhomemade (page66or67)

2tablespoons(30g)sweetpicklerelish1tablespoon(7g)driedmincedonion2tablespoons(30ml)freshlemonjuice1teaspoondriedor1tablespoon(1g)freshdillSaltandpeppertotaste

TOMAKETHEFISH-YSTICKS:Bringbrothtoaboil.Add quinoa and reduce to a simmer. Allow quinoa to absorb most of the

liquid,butleaveitsoupy.

StirinTVP,cover,removefromheat,andletstandforatleast10minutes.Inadryskillet,addpumpkinseeds,sunflowerseeds,sesameseeds,andwheat

germ.Toastovermediumheat,stirringconstantly,beingcarefulnottoburn.Add toasted seeds, ground cashews, gluten flour, flaxseed meal, olive oil,

dulsegranules,garlic,paprika,salt,andpeppertotheTVPandquinoamixture.Mixthoroughly,usingyourhands.Formintofishstick-sizefingers,andrefrigeratefor1hourtostiffenup.Place

coconutmilkinashallowbowl,placebreadcrumbsinashallowdishorplate,andpreheatskilletwithoilovermedium-highheat.Dipafishstickincoconutmilk,coatinbreadcrumbs,andplaceintheskillet.Fryfor3to5minutesperside,untilgoldenbrown.

TOMAKETHETARTARSAUCE:Whisktogetherallingredientsandstoreinanairtightcontainerintherefrigeratoruntilreadytouse.

YIELD:24fishsticksand1cup(250g)tartarsauce

Note:Ifyoucannotfinddulseorkelpgranules,youcanmakeyourownbygrindingsheetsofkelpordulseintogranulesinafoodprocessor.

HAPPYSEATEMPEHSALAD

Fish sub: tempeh for texture, hijiki for fishy flavor Corn FreeGlutenFree

QuickandEasy WheatFreeThis no-cook salad comes together inmereminutes and tasteswonderful as asandwich,amelt,oncrackers,orovergreens.Theseaweedused in this recipegivesitjustahintofthatfish-yflavoronelooksforinamock-tunasalad.

1/4cup(20g)hijiki,reconstitutedin1/2cup(120ml)warmwater

8ounces(227g)tempeh1stalkcelery,chopped1/2cup(80g)dicedredonion1/4cup(32g)hulledsunflowerseeds2tablespoons(30g)picklerelish1tablespoon(1g)freshdillor1teaspoondrieddill1/4to1/2cup(56to112g)veganmayonnaisetotastesaltandpeppertotaste

ADDHIJIKITOWARMwaterandletsitwhilepreppingtherestofthesalad.Drainexcessliquidbeforeaddingtothesalad.In a mixing bowl, crumble tempeh until it almost broken into individual

beans.Addremainingingredientsandmixwell.Chillovernighttoletflavorsmeld.

YIELD:2cups(450g)orenoughforabout6sandwiches

Note:Ifyoucan’tfindordon’tlikehijiki,youcanuseanydriedseaweed,evennorisheets,cutintotinypieces.Ifyoudousenori,youdon’tneedtoreconstituteit,justmixitinwiththerestoftheingredients.

Somepeopleprefer to simmeror steam their tempehbeforeusing it.Thiscanbeahelpfultipfortempehfirst-timers,asittendstomellowthefermented flavor a bit. If you’re interested, just steam or simmer yourtempehforabout20minutes,andletcoolcompletelybeforecrumbling.

SURFANDTURFSALAD

Fishsub:hijikiorotherdriedseaweed CornFree WheatFreeAlittlebitfromtheseaandalittlebitfromtheearth.Thisnuttysaladiseasytothrowtogetherandaddsalotmoretoapotluckthanthetraditionalpastasaladorcoleslaw.

FORSALAD:2cups(370g)cookedcoldredquinoa1cup(280g)cookedcoldgreenoryellowlentils1cup(140g)wholerawcashews1/4cup(20g)hijikiorotherdriedseaweed,

reconstitutedin1/2cup(120ml)warmwater1redorgreenbellpepper,cored,seeded,anddiced

FORDRESSING:1/4cup(60ml)oliveoil2tablespoons(30ml)whitericevinegar1tablespoon(15ml)soysauceortamari1/4cup(84g)agavenectar1teaspoonredpepperflakestotaste1/2teaspoongroundgingerSaltandpeppertotaste

DRAINEXCESSLIQUIDfromhijiki.

Inamediumbowl,tosstogethersaladingredients.Inasmallbowl,whisktogetherdressingingredients.Tossdressingwithsaladtocoat.Refrigerateforseveralhoursbeforeenjoyingfortheflavorstodevelop.

YIELD:4to6servings

SECTIONFOUR:

LEAVETHEBEESTOBUZZ!

FOOLPROOFSUBSTITUTIONSFORANIMALBY-PRODUCTS

Chapter5

FromSyrupyGlazestoJigglingJellies:

HOWTOSUBSTITUTEFORHONEYANDGELATIN

ADOPTINGAVEGANLIFESTYLEmeansmorethansimplycuttingmeatanddairyoutofyourdiet.It’salsoimportanttokeepacloseeyeonthelessobviousmanufacturingprocessandhiddenanimalby-productsthatgointoanythingyoudecidetosupportwithyourhard-earnedcash,beitfood,cosmetics,orclothing.

ConsidertheFactsAnanimalby-productisanythingthatisforcefullytakenfromananimal,whenit’sstillaliveoralreadybutchered.Thisencompasses thewoolofasheep, thehoneyfrombees, theacidboiledoutofdried insects todyefoods, thecharredanimalbonesusedtowhitenthesugaryouliketoaddtoyourmorningcoffee.Notveryappetizing...These by-products aren’t used because they yield better results or are

healthier, which they surely aren’t, but simply because they are the cheapestalternative.Ithasbeenproventhatplant-based,cruelty-freemethodscanbeusedtoyieldthesameifnotsuperiorresults.Here is a list of some of themost common by-products that sneak into the

foods we eat and the cosmetics we use. If you ever find yourself in doubtwhether an ingredient is plant or animal derived, we strongly recommendcontacting the manufacturer. We also recommend you consult AnimalIngredientsAtoZbyEGsmithCollective,forathoroughlistofanimal-derivedingredients.

•Albumin•Calciumstearate•Carmine

•Cochineal•Capricacid•Casein•Clarifyingagent,orfiningagent•Gelatin•Glycerides(mono-,di-,andtri-)•Isinglass(exceptJapaneseisinglass,whichismadefromagar)•Lactose•Lacticacid(exceptifmadefromsyntheticIactonitrile)•Lanolin•Lard•Oleicoroleinicacid•Pancreatin•Pepsin•Propolis•Rennet•Royaljelly•Stearicacidoroctadecanoicacid•Suet•Tallow•VitaminD3•Whey

AnimalBy-ProductsSubstitutionGuidelinesFormorespecificguidelines,letusturntothefollowingchartandthenseeifwecanapplyourknowledgetoanonveganrecipe.

VEGANIZED!:SAMPLERECIPETakealookatthefollowingtraditionalrecipeforanexampleofhowwewouldreplacetheanimalby-productsandothernonveganingredients:

REDWALDORFCAKEThis traditional favorite usually calls for artificial food color. It was adaptedfromtheBetterHomesandGardensNewCookBook.

LIGHTLYCOATtwo8-inch(20cm)roundcakepanswithcookingspray.Inasmall bowl, combine cocoa and beet juice. In another bowl, combine flour,cornstarch,bakingpowder,andsalt.Preheat oven to 350°F (180°C, or gasmark 4).Beat butterwith an electric

mixer for 30 seconds. Add evaporated cane juice and vanilla; beat until wellcombined.Beatincocoamixture.Alternatelyaddflourmixtureandbuttermilk,beatingon lowtomediumspeedaftereachadditionuntil justcombined.Placebatterintopreparedpans.Bake for 35 minutes, or until a toothpick inserted in the center comes out

clean.Removepansandcoolfor10minutes.Removecakefrompans,andcoolonwirerack.Whencakeshavecooledcompletely,applyfrosting.

YIELD:12servings

FindingAnimalBy-ProductSubstitutesattheStoreMostofthefollowingingredientscanbefoundatyourlocalhealth-foodstoreor

internationalmarket.Somehard-to-findingredientscanbepurchasedonline.Agar: This is the thickening agent we use the most when looking for a

gelatin-like consistency. Used almost exactly like gelatin, this colorless,odorless,andtastelessseavegetablecanbepurchasedinflakesorpowder.Trytofinditinitsnaturalform,whichlooksalmostlikealongrodofStyrofoam,asthisformofagarismuchlessexpensivethantheothers.Ifyoucanfindit thisway,breakoffachunkandgrinditintoflakesorpowderusingaverydryfoodprocessororblender.Use3tablespoons(15g)agarflakesor11/2teaspoonsagarpowdertothicken2cups(470ml)ofliquid.Ifusinganacidicliquid,usealittlemoreagar.Combinewithliquid,bringtoaboil,andsimmer15minutes,oruntiltheagarflakesorpowderdissolve.Letcooltothicken.Agave andother sweeteners: Liquid sweetenerswork perfectly in place of

honey,usually at a1:1 ratio.See chapter 8 (page226) formore infoon thesesubstitutes.All-natural food colors: Look for brands such as India Tree for cake and

cookiedecorationsandforall-naturalplant-basedfooddyes.Usingdehydratedvegetablepowders,suchasspinach,carrot,tomato,andbeet,alsoworkswellforaddingall-naturalcolorwithoutintroducingextraliquid.Beet powder: Ground from the dried beetroot. The issue with using beet

powderinbakedgoods,namelyinRedVelvetcake,isthatitspigmentreactstoheat and pH, so it won’t show its true colors when combined with bakingpowder and baking soda. Using juice is best for stronger colors in baked orcookedfoods.Keepinmindthatliquidnaturalcoloringwillalterthetextureoffrosting, so have extra powdered sugar on hand when playing around withcoloring.Carrageenan: A purple seaweed used as a thickener, found in health-food

stores.Oneounce (28g)carrageenan thickens1cup (235ml)of liquid.Rinsecarrageenanandsoakuntilitswells.Combinewithliquidandbringtoaboilfor10minutes.Strainanddiscardcarrageenan.Fruitpectin:Usedtomakejamsandjelliesgel,thishandypowderisalsousedinplaceofgelatininmanyrecipes,andcanbefoundinthecanningsectionatthesupermarket.Followinstructionsonpackagingforbestresults.Locustbeangum:Youmayknowitascarobgum,sinceitisextractedfrom

theseedsofthecarobtree.Mostoftenusedasathickenerinprepackagedfoods.Marshmallows:SweetandSaraandDandiesaretheonlytwoveganbrands

we know of as of printing. Both are scrumptious and available in stores andonline.Nondairybutter: It is nowpossible to purchase animal-friendly and heart-

healthybutteryspreads thatplease thepalate justasmuchascholesterol-laden

dairybutter.Seechapter1(page16)formoreinfoonthisingredient.Vegetable gelatin: Natural Desserts makes both flavored and unflavored

vegangelatinmixesthatactandlookjustlikeJell-O.

MakingAnimalBy-ProductsSubstitutesatHomeThemostimportantthingtorememberistocheckyouringredientswhenbuyingprepackaged items.Asyougrowmoreaccustomed toyourvegankitchen,youwill find yourself doing a lot more cooking from scratch and thereforeeliminatingthepossibilityofhavinganimalby-productsinyourmeals.Oneeasysubstituteyoucanmakeathomeisfoodcoloring.Ifyouhaveaccess

toavegetablejuicer,youcancreateaplethoraofall-naturalfooddyesrightinyour ownkitchen. Just one half of an average-size red beetwill yield enoughjuicetogiveavibrantreddish-pinkhuetofrostings,cookies,andcakes!Choose between carrots, spinach, and blueberries to add awhole palette of

colorstoyourgoodies.Turmericdoesafantasticjobofaddingabrightyellowhuetofoods.Havefunexperimenting!

RecipeswithoutAnimalBy-Products!Fastenyour seatbelts andget ready to enterawonderfulworld that isfreeofgelatin,honey,andotheranimalproducts!

SUPERSIMPLECREAMYDIJONDRESSING

By-product sub: agave for honey Corn Free Gluten Free

QuickandEasy WheatFreeWebelievethisrivalsanystore-boughthoneymustarddressingavailable,eventheveganvarieties.Anddidwementionthatthisdelectabledressingtakeslessthan2minutestomake?

10ounces(283g)silkentofu1/4cup(84g)agavenectar1/4cup(60g)mildDijonmustard2tablespoons(30ml)applecidervinegarSaltandpeppertotaste

PLACEALLINGREDIENTSinablenderandpuréeuntilsilkysmooth.Storeinanairtightcontainerintherefrigeratorforupto2weeks.

YIELD:2cups(470ml)

BBQBEANS

By-productsub:agavenectarforhoney CornFree GlutenFree

LowFat NutFreeThere’snoneedforsugarorhoneyinyourBBQsauce!Agavenectardoesthetrick beautifully and gives these protein-rich little jewels a sweet and tangypunch.

2/3cup(160ml)water6ounces(170g)tomatopasteororganicketchup(forasweetersauce)

1/4cup(84g)lightagavenectar2tablespoons(30ml)balsamicvinegar2tablespoons(30ml)veganWorcestershiresauce2tablespoons(30ml)adobosauce,optional1tablespoon(22g)regularmolasses1/4teaspooncayennepeppertotaste1teaspoonliquidsmoke,optional1/3cup(53g)choppedonion1largeclovegarlic,peeledandminced2teaspoonswhole-grainDijonmustard2to3cans(each15ounces,or425g)beansofchoice,drainedandrinsed

USINGABLENDER,purée all ingredients (except beans) until smooth.Poursauce into a large pot. Combinewith beans, using the amount that yields therightbalanceofbeansandsauce.Bringtoalowboil,lowerheat,andsimmeruncoveredfor20minutes,stirring

occasionally.

YIELD:6side-dishservings

SOUPOFTHESHRIER

By-productsub:agaveforhoney GlutenFree NutFree

SoyFree WheatFree

ThissoupisinspiredbysomeofJoni’sbesties,theShriers:Laurence,Jennifer,andBabyBerlin.Thissoupisforthem!

2tablespoons(30ml)oliveoil1leek,whitesandlightgreensonly,slicedintothinrings4clovesgarlic,peeledandchopped6cups(1.41L)vegetablebroth3ounces(84g)kale,stemmed,tornintosmallpieces1 can (15 ounce, or 425 g) garbanzo beans orwhite beans, drained andrinsed

1teaspoonredpepperflakestotaste

2tablespoons(42g)agavenectar1/4cup(60ml)lemonjuiceSaltandpeppertotaste

HEATOILinasouppot.Sautéleekandgarlicuntilfragrantandjustbeginningtobrown.Addbroth.Bringtoaboil, reduce toasimmer.Addkale,beans, redpepperflakes,and

agave.Simmerfor15minutes.Removefromheatandstirinlemonjuice,salt,andpepper.

YIELD:4servings

CHERRY-GLAZEDTOFU

By-productsub:justnaturallyby-productfree!

CornFree

GlutenFree

NutFree WheatFreeThisglazeworkswellontofuandtempeh,sopickyourfavoriteprotein!

1cup(235ml)redwineorpomegranatejuice1/2cup(80g)driedcherries1/4cup(80g)cherryorraspberrypreserves2tablespoons(30ml)oliveoil1tablespoon(15g)mildDijonmustard1teaspoondriedthymeor1tablespoon(3g)freshthyme1/2teaspoongroundblackpepper1/4teaspoonsalt12to16ounces(336to454g)extra-firmtofu,drainedandpressed

PREHEATOVENto350°F(180°C,orgasmark4).Combineallingredients,excepttofu,inapotandbringtoaboil.

Lower temperature and simmer for 10 to 12 minutes, or until mixture issyrupyandcherriesareplump.Whileglazeissimmering,cuttofuinto4equal“steaks.”

Place tofu steaks in a baking dish that is not too large but big enough for thesteakstohaveatleast1inch(23cm)separatingthemonallsides.Pourreducedglazeovertofusteaksandbakeuncoveredfor30minutes.

YIELD:4servings

RAWDULSECRISPS

By-productsub:justnaturallyby-productfree!

CornFree GlutenFree

Raw SoyFree WheatFree

Onethingabouttakingonaraw-foodlifestyleistheamountoftimeittakestopreparefoods,unlessyouplanoneatinggardensaladsandavocadosfortherestof your life. This recipe is no exception. However, if you prepare this recipetogetherwithRawBananaApple“Leather”(page206)andRawFlaxandHempSeedCrackers(page176),you’llcutyourpreptimeby30percent!Adehydratormakes things easy here, but if you don’t have one, an oven set to its lowesttemperaturewillalsowork.

1ounce(28g)air-drieddulse1tablespoon(15ml)cold-pressedextra-virginoliveoil1tablespoon(15g)mincedgarlic2tablespoons(13g)flaxseedmeal4peppadeworpiquantepeppers,seededandcored1/2teaspoonseasalt1/4cup(32g)rawhulledsunflowerseeds2tablespoons(20g)flaxseeds

ADDDULSE,oil, garlic, flaxseedmeal, peppers, and salt to a foodprocessorandpulseuntilfinelychopped.Stirinsunflowerandflaxseeds.

Spreadmixturethinlyontothelinertrayofyourdehydrator.Ifyoudonothavealinertray,useparchmentpapercuttotheshapeofyourtrays.Setdehydratorto115°F(46°C)and“cook”for8hours,oruntilcrispy.Ifyoudonothaveadehydrator,setyouroventothelowestsetting.Leave theovendoorcrackedopen.Trynot to let theovengetabove115°F

(46°C).Spreadmixturethinlyonabakingsheetlinedwithparchmentpaperorasiliconemat.Oncecrispy,useasharpknifeoryourhandstobreakintoshards.

YIELD:12crackers

CRISPYCHOCOLATYCEREALCANDY

By-productsub:nondairybutterforbutter CornFree QuickandEasyYou may remember Puppy Chow from holiday parties and Christmas giftbaskets.It’sridiculouslyeasyandquicktoprepare!Itisperfectforgiftgiving,asonebatchmakesenoughforabout5goodiebags.This can easily be made gluten free by choosing certified gluten-free

ingredients.

1cup(176g)semisweetchocolatechips1/2cup(128g)creamyno-stirpeanutbutter

1/2cup(112g)nondairybutter1tablespoon(15ml)purevanillaextract1box(13ounces,or369g)crispyricepocketcereal,SuchasRiceChex3cups(360g)powderedsugar

COMBINECHOCOLATECHIPS, peanut butter, and butter in a microwave-safe bowl. Microwave on high for 1 minute. Stir mixture. If not completelymelted, continue to heat in microwave for 20-second intervals. Alternatively,youcanuseadoubleboiler.Stirinvanilla.Pourcerealintoyourlargestmixingbowl.Add melted peanut butter and chocolate mixture and toss until cereal is

completelycoated.Add powdered sugar 1 cup (120 g) at a time and toss to coat. Let cool

completelybeforepackaging.

YIELD:12cups(624g)

SWEETTIROPITAKIA

By-productsub:tofuforcreamcheese,cashewsforcreaminess,agaveforhoneyTraditionalGreektiropitakiaisacheese-filledminiphyllopie,sometimessweetened with honey. We’ve made it moderately sweet with a cashew–cinnamon–creamcheese–type filling, sprinkledwith cinnamon and sugar.Youcanmakethemaheadoftimeandkeepthemrefrigerated(orevenfrozen!)untilreadytobake.

1package(1pound,or454g)phyllodough1cup(224g)nondairybutter,melted

FORFILLING:

14ounces(397g)silkentofu,drained

1cup(112g)rawcashews

1/4cup(84g)agavenectar1/4teaspoongroundcinnamon1teaspoonpurevanillaextract2tablespoons(30ml)vegetableoil8leavesfreshmint1/2cup(60g)walnutpieces

FORSUGARSPRINKLES:2tablespoons(24g)evaporatedcanejuice1/8teaspoongroundcinnamon

PREHEATOVENto400°F(200°C,orgasmark6).Line2bakingsheetswithparchmentpaperorsiliconebakingmats.Thawphylloaccordingtopackageinstructions.Prepare filling by placing tofu, cashews, agave, cinnamon, vanilla, oil, and

mintintoablender.

Puréeuntilsmooth.Stirinwalnutpieces.Unroll phyllo, place long side closest to you. Using a sharp knife or pizza

cutter,cuttheentirestackinhalf.Cuteachhalfinhalfagain,soyouendupwithstripsabout4inches(10cm)

wideby12inches(30cm)long.Useabout6to8stripsperpie,brushingalayerofmeltedbutterbetweeneach

strip.Addabout1/4cup (60g) filling to theshortendofabutter-brushedpileof

stripsandfoldoveronecornertomakeatriangle.Continuefoldingpastrystripsfromsidetosideintheshapeofatriangleuntiltheentirepastrystripcoversthefilling.Repeatwithremainingpastrystripsandfillinguntilallareused.Place8piesoneachbakingsheet.Mixtogetherevaporatedcanejuiceandcinnamonfortopping.Brushallpieswithanadditionalmeltedbutterandsprinklewithevaporated

canejuice-cinnamonmixture.Bakeforabout30minutes,oruntilpastryispuffed,golden,andcrispy.

YIELD:16pies

PUFFPASTRYFRUITANDCHEESEDANISHES

By-product sub: nondairy cream cheese for cheese, fruit preserves forhoneyThegreat thing about thesedeliciousDanishes is that you canmake asmanyorasfewasyouneed,refreezethem,andbakethemlater.Getcreativewiththefillings:Howaboutpeanutbutterandjellyorchocolate?

8squares(5-inch[13cm]square)veganpuffpastry,thawedaccordingtopackageinstructions

8tablespoons(1/2cup,or120g)nondairycreamcheese

8tablespoons(1/2cup,or160g)fruitpreservesRaworsparklingsugarforsprinkling

PREHEATOVENto375°F(190°C,orgasmark5).Line2bakingsheetswithparchmentpaperorsiliconebakingmats.

Lay1squareofpuffpastryonaflatnonsticksurface.Place1tablespoon(15g)creamcheeseinthecenterofthesquare.Makeanindentioninthecreamcheesewiththebackofaspoon.Place1tablespoon(20g)fruitpreservesinthecenterofthecreamcheese.Foldtwooppositecornersofthesquareintothecenterandpinchtogether.Repeatwithremaining2corners.Makesureall4cornersareproperlysealed.Placeonbakingsheetandrepeatwithremainingsquares.SprinkleDanishesliberallywithraworsparklingsugar.Bakeforabout15to20minutes,oruntilpuffed,goldenbrown,andflaky.The

centershouldpopopenrevealingtheyummyfilling.

YIELD:8danishes

MAPLESPONGECANDY

By-productsub:maplesyrupforhoney CornFree Forthemore

experiencedcook GlutenFree

NutFree WheatFreeThisisacrispyandsweet,molasses-flavored,optionallychocolate-coatedtwistonold-fashionedhoneycombcandy.Notforthenovice,itrequirespatienceandanaccuratecandythermometer.Don’tletthesimpleingredientsfoolyou:Thiscandyispurescience!

Nonstickcookingspray2cups(384g)Sucanat

1/2cup(120ml)puremaplesyrup1/2cup(120ml)water1tablespoon(14g)bakingsodameltedchocolatefordipping,optional

LINE A 9 x 13-inch (23 x 33 cm) baking dish with foil and coat foil withcookingspray.In a large pot, place the Sucanat, maple syrup, and water. Heat on low,

constantlystirringuntilSucanatiscompletelydissolved.

Raise heat and bring to a boil, watching temperature carefully. Bring thetemperature to 250°F (121°C) andmaintain that temperature constantly for 10minutes.Remove from heat and quickly but thoroughly stir in baking soda. The

mixturewillbegintobubbleandfroth.Immediatelypourthemixtureintoprepareddish.Letcoolcompletelybeforeremovingfrompanandbreakingintopieces.Dipinmeltedchocolate,ifusing.Letcoolcompletelybeforestoring.Storein

anairtightcontainerforupto1week.

YIELD:30pieces

LEMONCAKE

By-productsub:pectinforgelatinThisold-fashionedcakeoriginallycalledforapackageoflemonJell-O.Naturalfruitpectin,foundinthecanningsectionofthesupermarket,andlemon-limesodamakeanicestand-inforthissweetandlemonyBundtcake.You can shake a little powdered sugar on top before serving, or mix up a

simpleglazeofpowderedsugarandlemon-limesoda.

Nonstickcookingspray2cups(250g)all-purposeflour11/2teaspoonsbakingpowder1/2teaspoonbakingsoda1/4teaspoonsalt

1box(1.75ounces,or49g)fruitpectin,suchasSure-Jel1cup(192g)evaporatedcanejuice16-ounce(170g)containerplain,lemon,orvanillanondairyyogurt1cup(235ml)naturallemon-limesoda(notdiet!)1/4cup(60ml)freshlemonjuice1teaspoonpurevanillaextract1tablespoon(15ml)lemonextract

PREHEATOVEN to 350°F (180°C, or gas mark 4). Lightly coat a standardbundtpanwithcookingspray.

In a largemixing bowl, whisk together flour, baking powder, baking soda,salt,andpectin.Inamediumbowl,beat togetherevaporatedcane juice,yogurt, soda, lemon

juice,andextracts.Addwettodryingredientsandmixuntiltherearevirtuallynolumps.Pourbatterintopan,andbake35to45minutes,oruntilatoothpickinserted

comesoutclean.Letcoolbeforeinvertingontoaplatter.

YIELD:10servings

PERFECT CREAM CHEESE FROSTING WITH ALL-NATURALFOODCOLORS

By-productsub:justnaturallyby-productfree!

GlutenFree NutFree QuickandEasy WheatFreeThenaturalfoodcolorsusedhereyieldapastellookthat’snotquiteasvibrantascommercial food colorings, but they contain no harmful dyes or artificialingredients.

1tub(8ounces,or227g)nondairycreamcheese,suchasTofutti1/2cup(112g)nondairybutter,cubed1teaspoonvanillapowder4cups(480g)powderedsugarAll-naturalfoodcoloring,optional

USINGANELECTRICMIXER,beattogethercreamcheese,butter,andvanillapowderuntilfluffy.Beatinpowderedsugar1/2cup(60g)atatime.Beat until smooth and fluffy. Beat in desired colors, if using, remembering

thatusingliquidwillaffecttheconsistencyofthefrosting.Addmorepowderedsugarifnecessary.Refrigerateuntilreadytouse.

YIELD:Enoughfor24cupcakesorone9-inch(23cm)double-layercake.

Note: Here are the colors you can create using natural ingredients: •Turmeric:Yellow•Beetjuiceorpowder:Pink•Carrotjuiceorpowder:Orange/Peach•Spinachjuiceorpowder:Green•Blueberryjuice:Purple•Unsweetenedcocoapowder:Chocolate/Brown

SESAMEFUDGE

By-product sub:maple syrup and nondairymilk CornFree By-productsub:agarpowderMakingcandytakespatience.Don’trushtheprocess,although working quickly is a must. We recommend having all of youringredientsreadytogo.

Nonstickcookingspray1tablespoon(15ml)purevanillaextract2cups(512g)thicktahini1/4cup(32g)sesameseeds2cups(384g)evaporatedcanejuice

1/4cup(60ml)puremaplesyrup

1/2cup(120ml)nondairymilk

LINE A 9-inch (23 cm) square baking dish with foil and coat with cookingspray.Inamediumbowl,mixtogethervanilla,tahini,andsesameseeds.In a medium saucepan, heat evaporated cane juice, maple syrup, and milk

overlowheatuntilcompletelydissolved,stirringconstantly.Raisetheheatandbringtoafullrollingboil,forexactly1minute.Pourboilingmixtureintotahinimixture;stirquicklyandvigorouslytomix.Immediatelypourintopreparedbakingdish.Refrigeratetoset.Oncecompletelycooledandhardened,cutintosquares.Storeinfridge.

YIELD:36pieces

FRUITJIGGLERS

By-product sub: agar powder CornFree GlutenFree Low

Fat NutFree SoyFree WheatFreeBetter than Jell-O! Substitute any juice you have on hand for the açaipomegranatejuice.Placewholeberries inservingdishes,andpourthemixtureontopandsurpriseyourfamilywithrealfruitintheirdessert.You can also have fun shaping the dessert; for example, pourmixture into

star-shapedice-cubetrays,chill,andhaveahealthytreatyourkidswilllove!

2cups(470ml)açaipomegranatejuiceblend1cup(235ml)freshorangejuice

2tablespoons(42g)agavenectar

1tablespoon(8g)agarpowder

COMBINE ALL INGREDIENTS in a saucepan. Bring to a boil, whiskingconstantly;lowerheattomedium-low.Cookforanother5minutes.Divideinto6smalldessertdishes.Chillforatleast1hourbeforeenjoying.

YIELD:6dessertservings

AMBROS-ISHSALAD

By-productsub:veganmarshmallows QuickandEasyTherearehundredsofvariationson this theme, andyoucanplayaroundwithdifferent fruits to add in.For us, it’s all about the sweet, creamy, fluffywhitedressing.Wecallforcannedfruitinthisrecipe,butfreshorfrozeniscertainlyokay,too.

12ounces(340g)nondairysourcream,suchasTofutti16-ounce(170g)containernondairyyogurt1tablespoon(15ml)purevanillaextract1cup(120g)shreddedcoconut3/4cup(90g)powderedsugar1can(14ounces,or397g)mandarinoranges,drained1 can (14 ounces, or 397 g)maraschino cherries, drained, stemmed andhalved

1can(14ounces,or397g)pineapplechunks,drained1can(14ounces,or397g)peaches,drained

10ounces(283g)veganmarshmallows,suchasDandies

WHISKTOGETHERsourcream,yogurt,vanilla,coconut,andpowderedsugar.Foldinfruitandmarshmallows.Refrigerateuntilreadytoserve.

YIELD:8to12servings

Note: Other favorite fruits to add include grapes, strawberries,blueberries,raspberries,bananas,andmangoes.Somefolksliketomakethis salad even easier by using a big can of fruit cocktail instead ofindividualcansoffruit.

SECTIONFIVE

LETYOURBODYREJOICE!

FOOLPROOFSUBSTITUTIONSFORGLUTEN,SOY,SUGAR,ANDFAT

Chapter6

FromCrispyCrackerstoRockin’RawTruffles:

HOWTOSUBSTITUTEFORGLUTEN

AWORDABOUTGLUTENSAFETY:Please be extremely vigilantwhethercooking and baking for yourself or another gluten-sensitive person. Check allingredientsthoroughlyandbehealthy.

ConsidertheFactsGluten is a protein that canbe found in all foods that containwheat, rye, andbarley.Ingestingfoodsthatcontainglutencanbelife-threateningforthosewhosuffer from celiac disease, which prevents vital nutrients from being properlyabsorbedbythebody.Whileleadingahappygluten-freelifeisabsolutelypossible,itcanbetricky

becauseglutenshowsupinmanyprocessedfoodsonewouldassumearesafetoconsume,suchasvinegars,flavorextracts,alcohol,andsoysauce,aswellasincosmeticsandmedications.As if it weren’t complicated enough already, one also has to take cross-

contaminationintoaccount:Whileagluten-freeproductshouldbesafe,itwon’tbe if it gets processed on the same equipment as nongluten-free items. That’swhy it is so important to be extremely vigilant when purchasing items andingredients that claim they’re free of gluten.Look for brands that certify theirproductissafeforpeoplewhoaresensitivetogluten.

Gluten-FreeSubstitutionGuidelinesCookinggluten-free(GF)foodsiseasywhenitcomestovegetables,fruits,rice,beans,corn,potatoes,andmore—allofwhicharenaturallyglutenfree.Gluten-

free baking, on the other hand, can be trickier.Wewish itwere as simple asreplace“this”with“that,”butitisn’t.Moreoftenthannot,itbecomesascienceexperimentinthekitchen,mixingalittlebitofthiswithalittlebitofthat,togettheperfectcrumb,texture,andtasteinbakedgoods.Butdon’tfret;playingthemad scientist everynowandagain canbe fun, and themoreyoupractice, theeasieritgets.Formorespecificguidelines,letusturntothefollowingchart,andthenapply

thisknowledgetoanonvegan,nongluten-freerecipe.

VEGANIZED!:SAMPLERECIPELet’shavealookat thefollowingtraditionalrecipeforanexampleofhowwewouldreplacetheglutenandnonveganingredients:

FUDGYCAPPUCCINOCRINKLESThis fudge-tastic recipehasbeenadapted fromtheBetterHomesandGardensNewCookBook.

USING AN ELECTRIC MIXER, beat butter with dark evaporated cane juice untilcreamy.Add cocoa powder, coffee granules, baking soda, salt, and cinnamon.Beatuntilcombined,scrapingsidesoccasionally.Beatinyogurtuntilcombined.Addflour,cornstarch,andxanthangum.Beatuntilcombined.Preheatoven to350°F (180°C,orgasmark4).Line twocookie sheetswith

parchmentpaperorsiliconebakingmats.Place evaporated cane juice in a small bowl. Drop 2 heaping teaspoons of

dough into sugar and roll into balls. Place 2 inches (5 cm) apart on preparedcookiesheets.Patdowna little.Bake8 to10minutes,oruntiledgesare firm.Transfer toawire rackas soonascookiesare firmenough tobehandled.Letcoolcompletely.

YIELD:20cookies

FindingGluten-FreeSubstitutesattheStoreMost self-respectinghealth-foodstoresarewell stocked ingluten-freecookingandbakingsupplies,andtheyusuallycarrymanyprepackagedcrackers,breads,pastas,andsnackfoods.Ifyoudon’thaveeasyaccesstoahealth-foodstore,youshouldfindmanyitemsatyourregulargrocerystoreorshoponline.Amaranth: Rich in protein and fiber, this nutty-flavored grain cooks up

similarlytoriceandprovidesgreattextureinsaladsandsidedishes.Amaranthflourisgreattouseinbakedgoodsincombinationwithotherfloursandstarch.

Brownorwhitericeflour:Brownriceflourisheartier,hasanuttierflavor,and is richer in nutrients and fiber than white rice flour. Brown makes forcrumblier and denser baked goods, while white is better for yielding moredelicateresults.Coconut flour: Naturally sweet, makes for rich, high-fiber, high-protein

goods. Use in dishes where a hint of coconut flavor is welcome. Worksexceptionallywellincookies.Garbanzoand/orfavabeanflour:Excellentsourceoffiberandprotein,has

adistinctflavor,almostegg-y.Gluten-freecertified ingredients:Remember tocheck thatcommonlyused

bakingingredients,suchasextracts,bakingpowder,andcornstarch,arecertifiedgluten-free; many are processed with grain alcohol that can contain traceamountsofgluten.Guar gum: A legume-based, high-fiber thickener that acts as a binder in

gluten-freebaking.Cheaperthanxanthangum.Use1teaspoonpercup(120g)of flour in bread-type recipes. Use 1/2 teaspoon per cup (120 g) of flour inmuffin-type recipes. Use 1/2 teaspoon or less or none at all in cookie-typerecipes.Instant ClearJel: Made from modified food starch, usually waxy maize

(corn),thispregelatinizedpowderworkswelltothickenwithoutheat.Itshouldbemixedinwithdryingredientsbeforeaddingtoliquidstopreventlumping.Quinoa:Greatsourceofcalcium,protein,andiron.Nuttyflavor.Rinsetoget

rid of bitter-tasting saponins. Quinoa flourmakes formoist and tender bakedgoods.Sorghumflour:Millet-likegrainthat’snutrition-packed.Useincombination

withotherGFfloursinflourmixestoreplacewheatflour.Starches:Arrowrootpowder,cornstarch,potatostarch,andtapiocastarchcan

allbeusedwithgreat success ingluten-freebaking/cooking.Allhavea ratherneutral flavor, and even though it is said that all have their own specificproperties, we find they can be used interchangeably. Note that tapioca flourproduces chewier baked goods, making it especially great for use in cookierecipes.Ifusedinsaucesorpuddings,itisbesttoaddthestarchattheendofcooking,

in the formofslurry (mixingequalpartsstarchwithwater),and letcookuntilthemixturethickens.Use1tablespoon(8g)percup(235ml)ofliquid.Store-bought gluten-free flourmixes: Bob’s RedMillmakes a variety of

gluten-freebakingmixes,frompancakeandwafflemixestoall-purposebakingmixes.Xanthan Gum: Corn-based thickener that acts as a binder in gluten-free

baking.Moreexpensivethanguargum.Use1teaspoonpercup(120g)offlourinbread-typerecipes.Use1/2teaspoonpercup(120g)offlourinmuffin-typerecipes.Use1/2teaspoonorlessornoneatallincookie-typerecipes.

MakingGluten-FreeSubstitutesatHomeMakeyourownGF flourmixesandyou’llget tocontrolwhich floursgo intoyourmix,aswellasthecost.Onethingtobearinmind:Thestarch(arrowroot,corn,potato, tapioca,etc.)

shouldonlyrepresentuptoone-thirdofthetotalmix.Usingtwotypesofgluten-freeflourisbesttohelpwithtextureandtoprevent

theflavorofoneofflourfromoverwhelmingtheother.Itisusuallypreferabletoaddxanthanorguargumwhenreadytobakerather

thanaddingtotheflourmix.Itwillgiveyoumorecontroloverthequantityyouneeddependingontherecipeyou’veselected.

HOMEMADEALL-PURPOSEGLUTEN-FREEBAKINGMIX

GlutenFree WheatFreeThefollowingisanexampleofabasicGFbakingmix,whichisnicetohaveonhandforquicksubstitutionsinthekitchen.Itworkswellformuffinsandcookiesandisespeciallygoodindeep-fryingbatters.Use1cup(120g)bakingmixtosubstitutefor1cup(120g)wheatflour.Notrecommendedasareplacementinbreadrecipes.

11/3cups(160g)garbanzofavabeanflour1cup(136g)whitesorghumflour2/3cup(84g)cornstarchorarrowrootpowder1/4cup(48g)evaporatedcanejuice31/2teaspoonsxanthangum11/2teaspoonssalt1/2teaspooncreamoftartar

COMBINEALLINGREDIENTS.Storeinanairtightcontainer.

YIELD:4cups(480g)

TheRecipes:Gluten-BasedRecipes...withouttheGluten!Remember to check that even themost common baking ingredients inyourkitchen(bakingpowder,vinegars,etc.)arefreeofgluten,andyou’llbeallsettoenjoyandsharethedeliciousfruitsofyourlabor.

SAVORYTRIPLECORNWAFFLES

Glutensub:cornmealandflaxseedmeal GlutenFree Quickand

Easy WheatFreeAtastyfoundationfordipsorsalsa.Enjoywithsouporasasnack!

4heapingcups(120g)gluten-freetortillachips

2cups(280g)cornmeal

1cup(104g)flaxseedmeal1tablespoonplus1teaspoon(16g)bakingpowder2teaspoonsfineseasalt1teaspooncayennepeppertotaste1/4cup(60ml)peanutoil1cup(235ml)unsweetenednondairymilk,plusextraifneeded1cup(235ml)greensalsa1cup(164g)frozencornNonstickcookingspray

PLACE CHIPS in food processor. Process until mostly ground. Add cornmeal,flaxseedmeal,bakingpowder,salt,andcayennepepper.Processuntilcombined.Addoil,milk,andsalsa.Processuntilcombined.Addcorn,pulseafewtimes

to incorporate. The batter will be very thick, but it shouldn’t be too dry; addmoremilkifneeded.Follow manufacturer’s instructions and cook waffles on waffle iron. Spray

waffleironbetweeneachwaffleforbestresults.

YIELD:6Belgianor12standardwaffles

STONE-GROUNDCORNPANCAKES

Glutensub:GFbakingmixfor flour GlutenFree NutFreeWheatFreeThecorngritsgivethesepancakesanearthybite.Foranevenheartierversion,add 1/2 cup (125 g) corn kernels to themix.Enjoywithmaple syrup orwithblueberrycompote.

1cup(140g)drystone-groundcorngrits1 cup (120 g) gluten-free all-purpose baking mix, store-bought or

homemade(page173)2tablespoons(24g)evaporatedcanejuice11/2teaspoonsbakingpowder1/2teaspoonbakingsoda1/2teaspoonsalt11/2cups(355ml)nondairymilk2tablespoons(30ml)freshlemonjuice2tablespoons(30ml)vegetableoil3tablespoons(30g)eggreplacerpowder,suchasEner-G1/4cup(60ml)warmwater

INAMEDIUMmixingbowl,whisktogethergrits,bakingmix,evaporatedcanejuice,bakingpowder,bakingsoda,andsalt.Inasmallbowl,combinemilkandlemonjuice; itwillcurdleandbecomelikebuttermilk.Addoiltothebuttermilkmixture.Whisktogethereggreplacerpowderwithwarmwateruntilfrothy.Foldintobuttermilkandoilmixture.Foldwetingredientsintodry,beingcarefulnottoovermix.Thebattershould

belightandfluffy.Preheatnonstickpanoverhighheat.Prepareasyouwouldanypancake,notingthatthecookingtimewillbeatad

longerthantraditionalpancakes.

YIELD:8(6-inch,or15cm)pancakes

CHOCOLATECHIPMUFFINS

Glutensub:GFbakingmixforflour GlutenFree NutFree

WheatFreeThesemuffinshaveagreatcrumb,andyoucanhardlytellthey’reglutenfree!

2cups(240g)HomemadeAll-PurposeGluten-FreeBakingMix(page173)1/3cup(27g)unsweetenedcocoapowder1teaspoonbakingpowder1/2teaspoonbakingsoda1teaspoonvanillapowder6ounces(170g)nondairyyogurt1/2cup(120ml)canolaoil1cup(200g)evaporatedcanejuice1/2cup(120ml)nondairymilk1cup(176g)semisweetchocolatechips

PREHEATOVEN to350°F (180°C,orgasmark4).Preparea standardmuffin tinwithpaperliners.In a largemixing bowl,whisk togetherBakingMix, cocoa powder, baking

powder,bakingsoda,andvanillapowder.Inasmallbowl,whisktogetheryogurt,oil,evaporatedcanejuice,andmilk.Foldwetingredientsintodry,beingcarefulnottoovermix.Foldinchocolatechips.Fillcupcakelinersalmostcompletely.Bakefor25to30minutes,oruntilatoothpickinsertedinthecentercomesout

clean.Transfertowireracktocool.

YIELD:12muffins

RAWFLAXANDHEMPSEEDCRACKERS

Glutensub:justnaturallyglutenfree CornFree GlutenFree

Raw SoyFree

WheatFreeMaketheseonyourdayoff,andenjoytheheart-healthybenefitsofflaxandtheessentialfattyacidsfromhempseedthroughouttheweek.

1/2cup(84g)flaxseeds1/2cup(80g)hulledhempseeds3tablespoons(20g)flaxseedmeal1tablespoon(6g)chiaseeds1/4cup(15g)choppedfreshparsley1tablespoon(15g)mincedgarlic1/2teaspooncayennepeppertotaste1/2cup(120ml)water

INAMEDIUMBOWL,mix togetherall ingredientsand letsit for1hour to let theflaxseedsandchiagelatinize.Ifyouhaveadehydrator,spreadmixturethinlyandevenlyonthelinertray.Alternatively,lineabakingsheetwithparchmentpaperandsetyourovento

the lowest setting, leaving the oven door cracked open to help keep thetemperaturebelow115°F(48°C).Dehydrateorbake inoven for4 to6hoursuntilcrispy.Break intocracker-

sizepieces.

YIELD:15crackers

CURRYTOFUANDARUGULASALAD

Glutensub:justnaturallyglutenfree!

GlutenFree QuickandEasy WheatFree

Themorenaturalcolorsonyourplate,thehealthierthemeal!Thissaladisariot

ofpepperygreenarugula,sweetredpeppers,andyellowcurrydressing.You’rewelcome toenjoy iton itsown,butwhynot try scooping itontoacrostiniorstuffit inawraporpita?Ifyouarenotafanofarugula,feelfreetosubstitutebabyspinach.

1pound(454g)extra-firmtofu,drainedandpressed,pan-friedifdesired3ounces(84g)stemmedarugula1/4cup(40g)raisins1/4cup(30g)pinenuts1/4cup(46g)dicedroastedredpeppersHalfamediumredonion,finelydiced

1 cup (224g) veganmayonnaise, store-bought orhomemade (page66or67)

2tablespoons(30ml)applecidervinegar1tablespoon(6g)currypowdertotasteSaltandpeppertotaste

CHOPTOFUINTOsmallcubesandplaceinalargemixingbowl.Addarugula,raisins,pinenuts,redpeppers,andonion.Inasmallbowl,whisktogethermayo,vinegar,currypowder,salt,andpepper.Adddressingtosaladandtosstocoat.

YIELD:4main-dishor8side-dishservings

TEMPEH,CORN,ANDARUGULASALAD

Glutensub:justnaturallyglutenfree!

GlutenFree WheatFreeThisisgreatonitsownasasimplemaindish,butitalsotastesfantasticinapitaorwraporpiledontoapizzacrustandbaked.

1cup(235ml)vegetablebroth8ounces(227g)tempeh,cutintobite-sizecubes4cups(2ounces,or56g)babyorwildarugulaleaves1/2cup(84g)dicedpimientopeppersorroastedredpeppers

1cup(250g)cornkernels1tablespoon(15ml)sesameoil(nottoasted)2tablespoons(30ml)tamari1tablespoon(15ml)mirin1teaspoonredpepperflakesSaltandpeppertotaste

COMBINEBROTHandtempehinalargeskillet.Bringtoaboil.Reducetoasimmer;cookuntilmostoftheliquidisabsorbed.Add arugula, peppers, and corn to pan.Cookuntil arugula iswilted, 3 to 5

minutes.Stirinsesameoil,tamari,mirin,andredpepperflakes.Cookanother3minutes,untilcornandpeppersareheatedthrough.AddSaltandpeppertotaste.

YIELD:2main-dishor4side-dishservings

QUINOALENTILPILAF

Glutensub:quinoaandlentils CornFree GlutenFree

QuickandEasy

WheatFree

Amightytastycombinationofgluten-freegrainsthataregreatservedeithercoldorwarm.

1cup(170g)uncookedquinoa,rinsed

1cup(192g)uncookedredlentils,rinsed2mediumredbellpeppers,cored,seeded,andchopped1/4cup(40g)raisinsorchoppeddates2tablespoons(30ml)extra-virginoliveoil1/4cup(60ml)freshorangejuice1/4cup(60ml)applecidervinegar1teaspoongranulatedonion

2clovesgarlic,peeledandminced2tablespoons(30ml)tamari1/2teaspoonredpepperflakestotaste1teaspooncarawayseeds1/2teaspoonfineseasalttotaste1/2cup(69g)chopped,toasted,saltedcashews2tablespoons(5g)choppedfreshbasil,optional

COOKQUINOAandlentilsin2quarts(1.9L)waterfor10minutes.Drainandletcool.Combineremainingingredientsexceptforcashewsandbasilinalargebowl.Addcashews,andsprinklewithbasilwhenreadytoserve.

YIELD:4servings

YUCCAFRIES

Glutensub:justnaturallyglutenfree!

CornFree GlutenFree

NutFree SoyFree

WheatFree

Yucca root, or cassava, is a starchy root vegetable that is high in calcium,phosphorous,andvitaminC.Youwillneedtouseaknifetopeelitsthickskin.If youhave a deep fryer, this is a great opportunity to use it.Otherwise fill adeeppotwithabout4inches(10cm)ofvegetableoil.TrydippingthesefriesinAjiVerde(page208).

1pound(454g)yuccaroot1/2teaspoongroundcumin1/2teaspoonsalt1/2teaspoonpaprika1/2teaspoongarlicpowder1/2teaspoononionpowderOilforfrying

PEELANDSLICEyuccaintofry-sizepieces.Rinseundercoolwatertoremoveexcessstarchandpreventdiscoloring.Steam fries for about 20minutes prior to frying to soften and precook them.Whileyuccaissteaming,addspicestoasmallcontainerwithatight-fittinglidandshaketomix.Preheatoilto350°F(180°C).Lineaplateorbakingsheetwithpapertowels.Carefullyaddsteamedfriesinsmallbatchestooil.Donottoovercrowd.Cookforabout3to5minutes,oruntilgolden.Removefromoil,andplaceon

lined tray toabsorbexcessoil.Sprinklewithseasoningmixture to taste.Servehot.

YIELD:4servings

HORSERADISH,CHIVE,ANDPOTATOCROQUETTES

Glutensub:instantpotatoflakesforflour CornFree GlutenFree

NutFree WheatFreeThesetasteawesomeasasidetosome“meaty”proteinandaleafygreen.Theyalsotastegreatservedwithsourcreamorketchup.

2tablespoons(30ml)oliveoil1largeleek,whitesandlightgreensonly,slicedintothinrings4clovesgarlic,peeledandminced1/4cup(56g)nondairybutter1cup(235ml)unsweetenednondairymilk1cup(235ml)water

21/2cups(165g)instantpotatoflakes2tablespoons(30g)preparedhorseradish1tablespoon(0.5g)driedchivesor3tablespoons(3g)freshfinelychoppedchives

2cups(168g)frozenhashbrownpotatoes,thawedSaltandpeppertotaste

PREHEATOVENto425°F(220°C,orgasmark7).Lineabakingsheetwithparchmentpaperorasiliconebakingmat.Heatoilinaskilletovermedium-highheat.

Add leek and garlic; sauté until fragrant and beginning to brown. Removefromheatandsetaside.Inamediumpot,bringbutter,milk,andwater toaboil.Remove fromheat

andstirinpotatoflakes.Add leek and garlic mixture to pot, followed by horseradish, chives, hash

brownpotatoes,andsaltandpepper.Fill1/3-cup(80ml)measuringcupwithmixture.Invertontobakingsheet.Repeatuntilyouhave12croquettes.Bakefor15minutes,flip,andbakeforanadditional15minutes.Servewarm.

YIELD:12croquettes

REDWINERAGOUT

Gluten sub: sweet potatoes CornFree GlutenFree WheatFreeConsider incorporating crispy tempeh or tofu into this tasty gluten-free stewrightbeforeserving.

2tablespoons(28g)nondairybutter2tablespoons(30ml)oliveoil

4mediumsweetpotatoes,peeled,quartered,andthinlysliced1pound(454g)carrots,thinlyslicedintocoins1/2cup(80g)choppedonion1teaspooncoarseseasalttotaste1/2teaspoongroundblackpepper2teaspoonsmildtomediumchilipowder3/4cup(180ml)redwine2tablespoons(30ml)redwinevinegar2tablespoons(30ml)puremaplesyrup3driedbayleaves1cup(144g)frozengreenpeas

ADDBUTTERandoil toa largepot.Heatovermediumheat,until thebuttermelts.Addpotatoes,carrots,onion, salt,andpepper.Cookfor5minutes.Addchilipowder,wine,vinegar,andmaplesyrup.Stirwell.

Bring to a low boil. Burrow bay leaves in the veggies. Cover potwith lid;lowerheattomedium-high;andcookfor20minutes,stirringoccasionally.Addgreenpeasandcookforanother5minutes,oruntilveggiesaretender.Discardbayleavesbeforeserving.

YIELD:4side-dishservings

INSTANTPOTATOCHEESESOUP

Glutensub:justnaturallyglutenfree!

GlutenFree QuickandEasy WheatFreeThecoolestthingaboutthissoupishowfastitcomestogether.Youcanmakeitevenfasterbymixingtogetherthedryingredientsaheadoftime!Garnish with a pile of shredded vegan cheese, extra chives, and Imitation

Bacon bits (page 143) for extra excitement. When purchasing instant potatoflakes,remembertochooseaproductwithonlyoneingredient:potatoes.

5cups(11/4quarts,or1.18L)vegetablebroth2tablespoons(36g)whiteoryellowmiso1/4cup(60g)nondairysourcream,store-boughtorhomemade(page20)1cup(60g)instantpotatoflakes1/4cup(30g)nutritionalyeast1tablespoon(8g)garlicpowder1tablespoon(7g)driedmincedonion1tablespoon(.5g)driedchives,or3tablespoons(3g)fresh,finelychoppedchives

1/4teaspoonsweetpaprikaSaltandpeppertotaste

INAMEDIUMPOT,bringbrothtoaboil,reducetoasimmer.Addmiso,sourcream,potatoflakes,nutritionalyeast,garlicpowder,mincedonion,chives,andpaprika.Stiruntilcreamy.Seasonwithsaltandpepper.

YIELD:2largebowls,or4sideservings

FRENCHONIONSOUP

Glutensub:justnaturallyglutenfree!

GlutenFree WheatFreeAclassic soup that should be servedwith a crusty piece of bread (gluten-freebreadifpreparingaGF-friendlymeal)toastedandtoppedwithasliceofmeltedvegancheese.

4wholewhiteoryellowonions,peeledandslicedintothinrings1/4cup(60ml)oliveoil1/4teaspoonseasalt1tablespoon(12g)evaporatedcanejuice2tablespoons(30g)mincedgarlic2quarts (1.88L)veganbeef-flavoredbroth, suchasBetter thanbouillonbeefbase

1driedbayleaf

INALARGEPOT,preheatoilovermedium-lowheat.Addonionsandsprinklewithsalt.Caramelizeonionsbycookingthemdownforabout35to40minutes,adding

theevaporatedcanejuiceabout10minutesintotheprocess.Stir often to prevent burning. The onions should turn translucent, soft, and

caramelincolor.Addgarlic,broth,andbayleaf.Bringtoaboil;reducetoasimmer.Coverandsimmerfor1hour.

YIELD:8cups(2quarts,or1.88L)

Note:Ifyoucan’tgetyourhandsonveganbeef-flavoredbroth, trythismixture:13/4quarts(1.76L)low-sodiumvegetablebroth,1/4cup(60ml)steak sauce, and 1/4 cup (60 ml) bragg liquid Aminos or gluten-freetamari.

PROVENÇALSOCCA

Gluten sub: garbanzo bean flour Corn Free Gluten FreeWheatFreeThistraditionalcrepe-likeFrenchdelicacyworksequallywellpizza-style.Yum!

FORTOPPING:1pound(454g)babytomatoes,halved1tablespoon(15ml)oliveoilPinchseasaltPeppertotaste1/2teaspoonredpepperflakes1/4cup(40g)choppedredonion4clovesgarlic,peeledandminced12basilleaves4sprigsfreshthyme3/4cup(100g)pittedblackolives,halved2sun-driedtomatoes,finelychopped12pittedgreenolives11/2teaspoonscapers,withoutbrine4ounces(112g)crumbledfirmtofu,optional

FORSOCCAS:2tablespoons(30ml)extra-virginoliveoil2tablespoons(30ml)applecidervinegar3/4cup(180ml)unsweetenednondairymilk2teaspoonsDijonmustard1/2teaspoonseasaltpeppertotaste4clovesgarlic,peeledandminced2tablespoons(20g)choppedredonion8tornbasilleaves1teaspoonfreshthyme

2heapingtablespoons(24g)dry-roastedalmonds,coarselychopped

1cup(120g)garbanzobeanflour1/2teaspoonbakingsoda2teaspoonspeanutoil

TOMAKETHETOPPING:Combineallingredientsinalargesaucepan.Cookovermedium-highheatuntil tomatoes lookdeflated, about8minutes,

stirringoccasionally.Setaside.

TOMAKE THE SOCCAS: Combine olive oil, vinegar, andmilk inmediumbowl. Let stand for 2minutes then stir inmustard, salt, pepper, garlic, onion,basil, thyme, and almonds. Stir in flour and baking soda until combined. Letstandfor15minutes.Brusha9-inch(23cm)skilletwithpeanutoil.Heatskilletovermedium-high

heat,addhalfthebatter,spreadinguntilitcoversmostofthesurface.Cookovermediumheatfor5minutes,oruntilsoccaisgoldenbrown,carefullyflippingitontoaplateandplacingitbackintheskilletontheotherside.Cookforanother5minutes,untilgoldenbrown.Repeatwithremainingbatter.Serve toppingalongsidesoccas,orcoatsurfaceofsoccaswitholiveoil,add

layerofRoastedTomatoAioli(page35)orTripleOlivespread(page35),andbroiluntilgoldenbrown.

YIELD:Twosoccas

SOUTHWESTERNPOLENTA

Glutensub:justnaturallyglutenfree!

GlutenFree NutFree WheatFreeThis is wonderful served with Nacho Queso (page 52), nondairy sour cream,freshcilantro,andchoppedavocado.FORPOLENTA:

6cups(1.4L)vegetablebrothorwater2cups(280g)corngrits1teaspoongroundcumin1tablespoon(15ml)adobosauce(fromacanofchipotlepeppers)3tablespoons(42g)nondairybutter

FORTOPPING:1can(15ounces,or425g)blackbeans,drainedandrinsed1/2cup(35g)dicedroastedgreenchilies2chipotlepeppersinadobo,chopped1mediumredonion,peeledanddicedOnerecipetacomeat(page117)

1/2cup(4ounces,or112g)nondairycreamcheese

TO MAKE THE POLENTA: Bring the vegetable broth or water to a boil.Reduceheattolowandslowlystiringrits,cumin,andadobosauce.Gently simmer for 30 minutes, stirring often to prevent sticking. It will

bubble, sobecareful. Itwill stopbubblingas it thickens,andby the time it isdone,itwillbeverythickwithnoliquidleft.Stirinbutteruntilmelted.Transfercookedpolentatoa9x13-inch(23x33cm)bakingdishandspread

evenly.Preheatovento400°F(200°C,orgasmark6)whileyoupreparethetopping.

TOMAKE THE TOPPING: In a medium mixing bowl, toss together beans,chilies,peppers,andonion.Spreadevenlyontopofpolenta.Inaseparatebowl,combineTacoMeatandcreamcheese;spreadevenlyon

topofbean,chili,andonionmixture.Bakefor20minutes,oruntiltoppingsareheatedthrough.

YIELD:10to12servings

SUPERFUDGYCOCONUTCOOKIEBARS

Glutensub:brownriceflourandxanthangum GlutenFree WheatFreeWeweretoldthesebarswereahitatarecentLosAngelesveganbakesale!

8ounces(227g)finelyshreddedcoconut13.5-ounce(100g)packagestore-boughtroastedchestnutsorpecans1/4cup(26g)flaxseedmeal

1/4cup(40g)brownriceflour3/4cup(144g)rawsugar1/4cup(60ml)peanutoil(reduceto2tablespoons[30ml]ifusingpecansinsteadofchestnuts)1/2cup(120ml)orangejuice2teaspoonspurevanillaextract1/2teaspoonpureorangeextractNonstickcookingspray

1teaspoonbakingpowder

1/2teaspoonxanthangum1/4teaspoonfineseasalt1/2cupplus1tablespoon(99g)semisweetchocolatechips

COMBINECOCONUT,chestnutsorpecans,flaxseedmeal,flour,andsugarinfoodprocessor.Processuntilfinelyground.Scoopout1packedcup(150g)ofmixture.In a small saucepan, combine 1 cupmixturewith oil and juice. Cook over

medium-highheat for2minutes,until itbecomespaste-like.Setaside tocool.Stirinextracts.Preheatovento350°F(180°C,orgasmark4).Lightlycoatan8-inch(20cm)

squarepanwithcookingspray.Add baking powder, xanthan gum, and salt to food processor. Pulse until

combined.Addcooled-down“paste;”processuntilcombined.Addchips;processuntiljustcombined,ortransfertolargebowlandcombine

withawoodenspoon.Useyourhandstopressthickmixtureintopan.Bakefor25minutes,oruntiledgesturngoldenbrownandbatterisset.Let cool on wire rack for 15 minutes before removing from pan to cool

completely.Enjoychilled.

YIELD:6to8bars

FLOURLESSPEANUTBUTTERCOOKIES

Glutensub:flaxseedmeal GlutenFree SoyFree WheatFreeMakeyourtummyhappybykeepingthesetreatsglutenfreeandflourless.We haven’t tried themwith other nut butters, but we’re positive they’d be

equallydelicious.

2cups(512g)naturalcrunchypeanutbutter1/2cup(168g)agavenectar2teaspoonspurevanillaextract2teaspoonsbakingpowder

1/4cup(26g)flaxseedmeal1/2cup(96g)Sucanat

PREHEAT OVEN to 300°F (150°C, or gas mark 2). Line two large cookiesheetswithparchmentpaperorsiliconebakingmats.Combineallingredientsinasmallbowl,andstirwellforabout1minute.Divide dough in 1/4 cup (66 g) portions to get 12 cookies of equal size.

Flattendoughtodesiredshape;cookieswon’tspreadmuchwhilebaking.Bakefor20minutes,oruntiledgesturngoldenbrown.Ifcookiesarepuffyon

top,useaspatulaandtapgentlytoflatten.Letcoolonbakingsheetsuntilfirmenoughtotransfertoawireracktocool

completely.

YIELD:12largecookies

PEANUTBUTTERCHOCOLATECHIPCOOKIES

Glutensub:coconutflourforflour GlutenFree WheatFreeWelovecoconutflourforitssofttextureandslightlysweetflavor!Thetextureofthesecookiesisreminiscentofapecansandie.

2cups(512g)creamyno-stirpeanutbutter1cup(192g)evaporatedcanejuice

1cup(112g)coconutflour1cup(176g)semisweetchocolatechips1/2cup(120ml)nondairymilk1tablespoon(15ml)purevanillaextract1teaspoonbakingpowder1teaspoonbakingsoda1/2teaspoonsalt

PREHEATOVENto350°F(180°C,orgasmark4).Linetwocookiesheetswithparchmentpaperorsiliconebakingmats.Add all ingredients to a large mixing bowl and combine until well

incorporatedandcrumbly.Grababout2 tablespoons (40g)doughand form intoaball; slightly flatten

intoadiscandplaceoncookiesheet.Place12cookiesoneachsheetandbakeforabout15minutes,oruntilcrackly

ontopandjustbeginningtobrown.Letcoolatleast5minutesbeforetransferringtoaracktocoolcompletely.

YIELD:24cookies

AMARETTICOOKIES

Glutensub:cornstarchorarrowrootpowder GlutenFree SoyFree

WheatFreeCeline’sdad’s favorite cookie,madevegan!The texture and flavor are almostliketheeggy,crispy,almond-flavoredrealdeal,onlysanseggwhites—andsansgluten.

11/4cups(200g)dry-roastedunsaltedalmonds1/2cupplus2tablespoons(120g)rawsugar2/3cup(84g)cornstarchorarrowrootpowder2teaspoonsbakingpowder1/4teaspoonfineseasalt2teaspoonspurealmondextract2tablespoonsplus2teaspoons(40ml)water

PREHEAT OVEN to 350°F (180°C, or gas mark 4). Line two large cookiesheetswithparchmentpaperorsiliconebakingmats.Place almonds, sugar, cornstarch or arrowroot powder, baking powder, and

saltinfoodprocessor.Processuntilfinelyground.Add extract and start with 1 tablespoon (15 ml) water, adding more until

doughappearsabitdrybutholdstogetherwhenpinched.Dividedoughinto16equalportionsof1heapingtablespoon(26g)each.Do

notflattenthecookiesastheywillspreadwhilebaking.Bakefor18minutes,oruntiltheedgesturngoldenbrown.Let coolon sheetsuntil firmenough to transfer toawire rack.Thecookies

willcrispupastheycool.

YIELD:16cookies

Note:These cookiesmakeanexcellentpie crust:Grind20of themandcombinewith 3 tablespoons (45ml)melted nondairy butter, or enoughfor the dough to stick together when pinched. Press crust into lightlygreased9-inch(23cm)roundbakingpanorpieplate,pourfillingontop,andchillbeforeenjoying.

COCOABARS

Glutensub:justnaturallyglutenfree!

CornFree GlutenFree SoyFree WheatFreeAfancygluten-freetreatmadeofseasaltandchocolatethatdoesn’trequireanycooking. These are great for breakfast or as a midday snack, giving you anenergyboostwheneveryouneedit.

1/2cup(50g)pecanhalves18dates(notMedjool),pittedandcoarselychopped1/2cupplus2tablespoons(50g)unsweetenedcocoapowderPinchfineseasaltorfleurdesel

3tablespoons(63g)agavenectartotaste

GRINDPECANSinfoodprocessoruntil finelyground.Adddates,cocoa,andsalt.Processuntildatesareground; itmight takeafewminutes,sopatienceiskey.Addagaveandpulseuntilapasteforms.Samplea little tosee if itneedsmoreagave.Pressmixtureintoan8x4-inch(20x10cm)loafpanlinedwithparchmentpaper.Freeze for1hour.Slice intodesired servingpieces.Store infridgeorfreezer.

YIELD:4to6bars

Variations:This treatoffers limitlesspossibilities!Switchupthetypeofnutordriedfruit,usecarobinsteadofcocoapowderordon’tuseeither,increaseordecreasetheamountofdryorliquidsweetener,orforextracrunch,takeatipfromoureditorandfriendAmandaWaddellandadd3/4 cup (14 g) puffed cereal when you’re almost done processing theingredientsandmoistenthemixturewith2teaspoonsmeltedcoconutoil.Youcanalsousethemixturetoshapeintoballs(asabove).

PURELYPOUNDCAKE

Glutensub:xanthangum,brownriceflour,garbanzofavabeanflour,and

eggreplacerpowder GlutenFree WheatFreeAdeliciousbasiccakewithasuperb texture that invitesdifferent flavors tobeaddedbyvaryingextracts,citruszest,andthrowinginchocolatechipsorotheradd-ins.Youcanalsomakethisrecipeincupcakeform;justreducethebakingtimebyhalf.

Nonstickcookingspray3/4cup(180ml)nondairymilk1/2cup(112g)nondairybutter,softened1cup(192g)Sucanat1tablespoon(15ml)purevanillaextract1/4teaspoonfineseasalt

1/2teaspoonxanthangum

1cup(160g)brownriceflour

1/2cup(60g)garbanzofavabeanflour

1/2cup(80g)Ener-Geggreplacerpowder2teaspoonsbakingpowder

PREHEATOVENto350°F(180°C,orgasmark4).Lightlycoatan8x4-inch(20x10cm)loafpanwithcookingspray.Blend togethermilk, butter, Sucanat, vanilla, and salt. The buttermight not

get thoroughlyblendedwith the rest of the ingredients.Addxanthangumandblendfor1minute,untilslightlythickened.

Inamediumbowl,sifttogetherflours,eggreplacer,andbakingpowder.Pourwetingredientsintodryandcombineuntilwellmixed.Placebatterintopreparedpan.Bakefor40to45minutes,oruntilatoothpickinsertedinthecentercomesout

clean.Transfer to awire rack and cool for 15minutes before removing frompan.

Coolcompletely.

YIELD:One8-inch(20cm)loaf

TOFUCRÈMEBRÛLÉE

Glutensub:justnaturallyglutenfree!

CornFree GlutenFree WheatFreeExperiment with different extracts for exotic flavors. Orange, almond, andchocolate extracts add fabulous flavor—so do espresso powders and dessertliqueurs.

8ounces(227g)silkentofu,drainedbutnotpressed1/2cup(120ml)nondairycreamer1/2cup(96g)evaporatedcanejuice1/4cup(28g)rawcashewpieces1tablespoon(7g)vanillapowder1/4cup(48g)additionalevaporatedcanejuicefortopping(vanillasugarandrawsugaralsoworkwonderfullyhere)

SOAKCASHEWSforseveralhours,orovernight.Drainbeforeusing.Preheatovento350°F(180°C,orgasmark4).Placeallingredientsintoablenderandpuréeuntilverysmooth.Pourevenlyintofour3-inch(7.5cm)ramekins.Placeramekinsinthebottom

ofabakingpan;fillpanwithwatersothatitcomeshalfwayupthesidesoftheramekins.Carefullyplacepaninoven.Bakefor45minutes.Carefully remove pan from oven and refrigerate to cool completely before

topping.Top each ramekin with 1 tablespoon (12 g) sugar, shake gently to evenly

distribute.Youcancaramelizethesugarbyusingakitchentorch,sweepingslowlyside

to side until browned, or by placing ramekins beneath a preheated broiler andwatching closely. Remove from the broiler as soon as tops brown, about 3minutes.Thesearebestservedimmediatelyafterthesugariscaramelizedandcrispy.

YIELD:4servings

SUNFLOWERCOCOABARSWITHMARZIPANTOPPING

Glutensub:sunflowerseedsandxanthangum GlutenFree WheatFreeThese chewy and protein-filled gluten-free bars are great to munch on, comebreakfastorsnacktime.Nonstickcookingspray

4cups(567g)rawsunflowerseeds1cup(80g)unsweetenedcocoapowder11/4cups(240g)organicbrownsugar1cup(235ml)nondairymilk1teaspoonbakingpowder1teaspoonxanthangum1tablespoon(15ml)purevanillaextract1/4teaspoonseasalt3/4cup(180g)coarselychoppedHomemadeMarzipan(page90)

PREHEATOVENto350°F(180°C,orgasmark4).Lightlycoata9-inch (23cm)squarebakingpanwithcookingspray.Combinesunflowerseeds,cocoapowder,andsugarinalargefoodprocessor

(orworkinseveralbatchesifnecessary),untilseedsarefinelyground.Addmilk,bakingpowder,xanthangum,vanilla,andsalt.Pulse tocombine.

Thebatterwillbestiff.Pressbatterintopreparedpan.Sprinklemarzipanoverthetop,pressingdown

slightly.Bakefor25minutesoruntilset.Letcoolonwirerack.Removefrompanand

slice.

YIELD:12bars

BANANAUPSIDE-DOWNCAKE

Glutensub:GFbakingmixforflour GlutenFree WheatFreeThis cake tastes fantastic served warm with a scoop of vanilla nondairy icecream.

Nonstickcookingspray

FOR“BOTTOMING”:1cup(220g)packedbrownsugar1/4cup(56g)nondairybutter1/2teaspoongroundcinnamon2tablespoons(30ml)darkrum2bananas,ripebutfirm

FORCAKE:1/2cup(112g)nondairybutter3/4cup(144g)evaporatedcanejuice1/4cup(26g)flaxseedmeal1/3cup(80ml)warmwater1teaspoonpurevanillaextract11/2cups (180g)HomemadeAll-PurposeGluten-FreeBakingMix (page

173)3/4teaspoonbakingpowder1/4teaspoonbakingsoda1/4teaspoonsalt1/2cup(120g)nondairysourcreamoryogurt

PREHEATOVENto350°F(180°C,orgasmark4).Coata9-inch(23cm)cakepanwithcookingspray.

TOMAKETHE“BOTTOMING”:Inasmallsaucepan,overmediumheat,addbrown sugar, butter, and cinnamon.Heat until butter ismelted andmixture issmooth,stirringoften.

Pourmixtureinthebottomofcakepan.Slicebananasinto1/4-inch(6mm)slicesandplaceinasinglelayerontopof

thebrownsugarmixture.

TO MAKE THE CAKE: Using an electric mixer, cream together butter andevaporatedcanejuice,untilfluffy.Whisk flaxseedmeal intowarmwaterandslowlybeat intobutterandsugar

mixture.Addvanilla.Inasmallbowl,combinebakingmix,bakingpowder,bakingsoda,andsalt.Adddrymixture tobatter insmallbatches,andmixuntilwell incorporated.

Mixinthesourcream.Spoon batter on top of bananas and brown sugar mixture, and carefully

spread.Bake45to55minutes,oruntilcakeisgoldenbrownandatoothpickinserted

inthecentercomesoutclean.Removefromovenandcoolfor10minutes.Runa sharpknife around the edgesof the cake to separate it from thepan.

Invertcakeontoaservingplatterandservewarm.

YIELD:8pieces

CRANBERRYALMONDCUSTARDPIE

Glutensub:coconutflourforflour GlutenFree WheatFreeThisdeliciouslyalmond-yconcoctionispartcheesecake,partfruitcrumble,andpartpie.Ittastesgreatservedwithascoopofnondairyvanillaicecream.

Nonstickcookingspray

FORCRUST:

1cup(112g)coconutflour1/2cup(112g)nondairybutter3tablespoons(36g)evaporatedcanejuice

FORFILLING:8ounces(227g)dry-roastedunsaltedalmonds

2cups(240g)powderedsugar1/2cup(112g)nondairybutter,melted1tablespoon(15ml)purealmondextract1tablespoon(15ml)purevanillaextract14ounces(397g)silkentofu,drained1cup(235ml)nondairymilk1/4cup(32g)arrowrootpowderorcornstarch1teaspoonbakingsoda1teaspoonbakingpowder1/4teaspoonsalt1pound(454g)freshorfrozenwholecranberries1/4cup(48g)evaporatedcanejuice

PREHEATOVENto350°F(180°C,orgasmark4).Coata9x13-inch(23x33cm)bakingdishwithcookingspray.

TOMAKETHECRUST:Addcoconutflour,butter,andevaporatedcanejuicetoafoodprocessorandprocessuntilcrumbsform.Spreadcrumbmixturealongthebottomofthebakingdish.

TOMAKETHEFILLING:Addalmondsandsugartoaverydryfoodprocessorandprocessuntil almondsare finelyground.Addmeltedbutter, extracts, tofu,milk,arrowrootorcornstarch,bakingsoda,bakingpowder,andsalt.Blenduntilsmooth.Spreadmixtureevenlyovercrumbcrust.Addcranberriestothetopinasingle

layer.Sprinkleevaporatedcanejuiceevenlyovercranberries.Bake,uncovered,for40to45minutes,oruntilfillingisbubblingslightlyand

toppinglookscrispy.Placeinfridgefor1hourtoset.

YIELD:12servings

COCONUTCINNAMONRAISINBREAD

Gluten sub: coconut flour for flour Soy Free Gluten FreeWheatFree

For coconut lovers only: This superdense and cakelike bread makes use ofcoconut flour, coconutmilk, and shredded coconut. The topping almost tasteslikeamacaroon!Weenjoyitwarmatbreakfasttime,oranytimeforanot-too-sweetsnack.

FORBREAD:1/2cup(120ml)warmwater11/2teaspoonsactivedryyeast1tablespoon(12g)evaporatedcanejuice

2cups(224g)coconutflour1/2cup(100g)evaporatedcanejuice1/4teaspoonsalt1/2cup(64g)arrowrootpowderorcornstarch1/4teaspooncreamoftartar1/2teaspoongroundcinnamon1/2cup(60g)finelyshreddedunsweetenedcoconut1/2cup(120ml)lightcoconutmilk1/4cup(60ml)vegetableormeltedcoconutoil3/4cup(180ml)water1tablespoon(15ml)purevanillaextract1cup(160g)raisinsNonstickcookingspray

FORTOPPING:1/2cup(120ml)lightcoconutmilk1/2cup(30g)powderedsugar1/4cup(30g)finelyshreddedunsweetenedcoconut

TOMAKETHEBREAD: Inasmallbowl,addyeastand1 tablespoon(12g)evaporatedcanejuicetothewarmwater.Mixandsetasidetoactivate.In a largemixing bowl, combine coconut flour, evaporated cane juice, salt,

arrowrootorcornstarch,creamoftartar,cinnamon,andshreddedcoconut.Mixcoconutmilk,oil,water,andvanillaintotheyeastmixture.Addwetingredientstodryandmixwell.Usingyourhands,addtheraisinsandkneadeverythingtogether.Coverbowllightlywithadishtowel,andletsitforabout1hour.Thedoughwon’trise,buttheyeasthelpsbindandsoftenit.Preheatovento350°F(180°C,orgasmark4).

Lightlycoata9x5-inch(23x13cm)loafpanwithcookingspray.

TO MAKE THE TOPPING: Combine coconut milk, powdered sugar, andshreddedcoconut.Pressdoughevenly intoprepared loafpan,makingsure to leaveat least1/2

inch(1.27cm)atthetoptoaccountforthetopping.Usingafork,pokeholesalloverthedough.Pourthetoppingontopofdough.Bakefor1hour,untilthetoppingisslightlybrownedandalittlecrackly.Letcoolforatleast15minutesbeforeslicing.

YIELD:One9-inch(23cm)loaf

GF-INGERBREADCAKE

Glutensub:lentilsandbrownriceflour GlutenFree WheatFreeWe’rehappytoannouncethatallwhohavetastedthistenderanddeliciouscakewere flabbergasted when they found out it was free of gluten. Imagine theirreactionwhenweannouncedoneofthekeyingredientsislentils!MakeitsuperspecialbywhippinguphalfaportionofPerfectCreamCheese

Frosting(page164),adding1packedteaspoonlemonzesttoitforextrazing.

FORLENTILS:

1/2cup(96g)uncookedredlentils,rinsed11/2cups(355ml)water

FORCAKE:2tablespoons(44g)regularmolasses1/4cup(56g)nondairybutter1/2cupplus2tablespoons(120g)Sucanat2teaspoonsgroundcinnamon1teaspoongroundginger1/2teaspoongroundnutmeg2teaspoonspurevanillaextract1/4teaspoonfineseasalt2tablespoons(10g)unsweetenedcocoapowderNonstickcookingspray

3/4cupplus2tablespoons(140g)brownriceflour1teaspoonbakingpowder1/4cup(30g)powderedsugar

TOMAKETHELENTILS:Combinelentilsandwaterinamediumsaucepan.Bring to a boil; cook over medium heat about 20 minutes, until water is

mostlyabsorbedandconsistencyoflentilsispurée-like.Drainthelentils.

TOMAKETHECAKE:Combinemolasses,butter,Sucanat,andwarmlentilsina medium bowl. Stir until butter melts. Add spices, vanilla, salt, and cocoapowder.Pourmixtureintoblender,andblenduntilsmooth.Letcool.Preheatovento350°F(180°C,orgasmark4).Lightlycoatan8-inch(20cm)

squarepanwithspray.Addflourandbakingpowdertomixtureandstiruntilwellcombined.Placebatterintopreparedpan.Bakefor20to25minutes,oruntilfirmandset

ontop.Let cool completelyonawire rackbefore siftingpowdered sugaron top to

decorate.

YIELD:6to8servings

Chapter7

FromCutletsThatDefinitelyCutIttoSavoryWaffles:

HOWTOSUBSTITUTEFORSOY

AWORDABOUTSAFETY:Pleasebeextremelyvigilantwhethercookingandbaking for yourself or another soy-sensitive person. Check all ingredientsthoroughlyandbehealthy.

ConsidertheFactsWhenfollowingavegandiet,itiseasytotakeinmorethanone’sfairshareofsoy.Andwhilesoyhasbeenlinkedtoamazinghealthbenefits,suchashavingheart-healthy, cholesterol-lowering, and cancer-fighting proteins,overconsumptionofthephytoestrogensfoundinsoyhaveledtoclaimsofearlypuberty in girls and sexual dysfunction and breast development in boys.Moreover, many people suffer from soy allergies, which explains why allproductlabelsintheUnitedStatesidentifysoyasanallergenwhenitisincludedasaningredient.Moderationiskeytoahealthylifestyle,soitisawisetokeepaneyeonhow

muchsoyoneconsumes.

SoySubstitutionGuidelinesBy cutting back on processed and prepackaged foods and focusing onwhole,made-from-scratchfoods,youwillimmediatelyreducetheamountofsoyintakeinyourdiet.One of the easiest ways to cut back or eliminate soy is simply to give up

soymilkandtofu.Formorespecificguidelines,letusturntothefollowingchart,andthenseeifwecanapplyourknowledgetoanonveganrecipe.

VEGANIZED!:SAMPLERECIPELet’shavealookat thefollowingtraditionalrecipeforanexampleofhowwewouldreplacethesoyandothernonveganingredients:

SESAMESTIR-FRYThis recipe has been adapted from theBetterHomes andGardensNewCookBook.

COMBINE1TABLESPOON(9g)peanuts,sesameseeds,ginger,andredpepperinabowl.Combinewithseitancubes.Heatoilinaskilletovermedium-highheat.Addseitanmixture.Stir-fryfor4

minutesoruntilmixturebrowns.Removefromskillet.Addvegetablestoskillet,stir-fry until heated through. Add sauce, cook until bubbly. Return seitan toskillet; cook until heated through. Divide rice among 4 serving dishes, spoonseitanpreparationoverrice.Garnishwithremainingpeanuts,onions,andorangewedges.

YIELD:4servings

FindingSoySubstitutesattheStoreWhen trying to avoid soy, reading labels is of the utmost importance. Manyprepackaged,processedfoodscontainsoyinvariousforms,sosimplyshoppingforalternativefoods,versuslookingfordirectsubstitutesforsoy,willmakeyourshoppingtripsmuchmoreenjoyable.Shoppingtheproducedepartmentisoneofthemostobviousplacestostart.Nosoyinthemapples!Thereareafew1:1substitutesavailable,milksbeingtheeasiest.Skipthesoy

andtryothermilkalternatives:Seechapter1(page14)formoreinformation.A number ofmanufacturers are recognizing the need for soy-free products.

The folks at Earth balance have released a soy-free version of their butteryspread. Daiya cheeses are both soy-free and gluten-free. South River Misomakeschickpeamisoandtamarithatissoy-free.Thelistgoeson...Keep an eyeout for themanyhigh-protein, soy-freewhole foodsout there:

Seitan,nuts,seeds,legumes,grains,evenfruitsandvegetablesallprovideplentyofproteinforasoy-freeveganlifestyle.

MakingSoySubstitutesatHomeItisunlikelyyouwillbemakingdirectsubstitutesforsoyinyourhomekitchensincesubstitutingforsoycomesdowntosimplycookingandbakingwithoutit.Asyoubecomemorefamiliarwithyourfavoritesoy-free ingredients,youwillundoubtedlybecreatingwonderfulsoy-freemeals.Seechapter1(page14)forsuggestedalternativesforsoy-baseddairy,suchas

BasicVanillaCashewMilk(page22).Seechapter2(page43)forsuggestedalternativesforsoy-basedcheese,such

asNuttyPepperjack(page48).See chapter 4 (page 105) for suggested alternatives for soy-based protein

sources,suchasPizzaPepperoniTopping(seitanversion,page138).

RecipeswithouttheSoy!Let’s focus on putting these soy facts to good use by whipping updeliciouslysoy-freecreations!

SAVORYSQUASHWAFFLES

Soysub:almondmilk SoyFreeTheMashedSavorySquashmakesforscrumptiouslyspicywafflesthatwillgeteven crispier and more delicious after spending a few minutes in the toasteroven:1cup(244g)MashedSavorySquash(page207),cooled

13/4cups(415ml)unsweetenedalmondmilk2tablespoons(30ml)peanutoil2teaspoonsgarammasala1/2teaspoonredpepperflakestotaste1/2teaspoonfineseasalttotaste2cups(240g)wholewheatpastryflour1tablespoon(12g)bakingpowderNonstickcookingspray

COMBINESQUASH,milk,oil,garammasala,redpepperflakes,andsalt inalargebowl.Siftflourandbakingpowderontop.Stirtocombine.Preparewafflesaccordingtowafflemakermanufacturer’sinstructions.Coatwaffleironwithcookingspraybetweeneachwaffleforbestresults.

YIELD:5Belgianor10standardwaffles

CARROTGINGERMUFFINS

Soysub:fruitjuiceformilk+justnaturallysoyfree!

CornFree SoyFreeFind yourself longing for autumn? This soy-free recipe makes for perfectlycomfortingandtendermuffinstohelptideyouoveruntiltheleavesstartfallingagain.

Nonstickcookingspray1/4cupplus2tablespoons(90ml)peanutoil

1/2cupplus2tablespoons(150ml)freshorangejuice3cups(300g)finelygratedcarrots1/2teaspoonfineseasalt1cup(192g)Sucanat2teaspoonsgroundcinnamon2teaspoonspurevanillaextract1tablespoon(8g)eggreplacerpowder,suchasEner-G,or2tablespoons(12g)groundflaxseeds

1/4cup(34g)crystallizedginger,finelychopped2cups(240g)wholewheatpastryorall-purposeflour2teaspoonsbakingpowder1teaspoonbakingsoda

PREHEAT OVEN to 350°F (180°C, or gas mark 4). Lightly coat a jumbomuffintinwithcookingspray.Simmeroil, juice, carrots, salt,Sucanat, and cinnamon inmediumsaucepan

for5minutes.Addmixturetoablender;addvanillaandeggreplacerpowderorflax;blend.Addchoppedginger.Letthemixturecoolcompletelybeforeusing.Siftflour,bakingpowder,andbakingsodainalargebowl.Addwetingredientstodry,beingcarefulnottoovermix.Divide into prepared pan. Bake for 45 to 50 minutes, or until a toothpick

insertedintocenterofmuffincomesoutclean.Removefrompanandletcoolonawirerack.

YIELD:6jumbomuffins

Note: If you don’t have a jumbomuffin tin, bake for 25minutes in aregularmuffinpan.

RAWBANANAAPPLE“LEATHER”

Soysub::justnaturallysoyfree!

CornFree GlutenFree LowFat

NutFree Raw SoyFree WheatFreeAdmittedly, dehydrating can take all day, and it’s probably easier just to buysomefruitleather.Butifyouhave4differenttraysinyourdehydrator,it’sworthpreparing a fewbatchesof leathers,RawFlax andHemp seedCrackers (page176), andothergoodies first thing in themorning, set it, check in after6 to8hoursandhaveaweek’sworthoftreats!

2largeripebananas1/4cup(61g)applepurée(usingapplesauceisfinebuttherecipewouldnolongerberaw)

1/4teaspoongroundcinnamon1teaspoongroundvanillabean2tablespoons(30ml)puremaplesyrup

USEABLENDERorfoodprocessortopuréeallingredients.Spreadmixtureontodehydrator’s liner tray. Ifyoudonothavea liner tray,

useparchmentpapercuttotheshapeofyourtrays.Set dehydrator to 115°F (48°C) and “cook” for 8 to 10 hours, or until

consistencyoffruitleatherisreached.Ifyoudonothaveadehydrator,useyourovensettothelowesttemperature.Leave theovendoorcrackedopen.Trynot to let theovengetabove115°F

(48°C).Spreadmixture on a baking sheet linedwith parchment paper or a silicone

mat.Usingasharpknifeorpizzacutter,cutinto12strips.Storebetweensheetsofwaxedpaperorparchmentpapertopreventsticking.

YIELD:12strips

SEASONEDCROUTONS

Soysub:justnaturallysoyfree!

SoyFreeFlavorfulcroutonsmakeatastyadditiontoanysalad,andthesecrispybitesareagreatwaytouseupstalebread.

8slicessoy-freesandwichbread1/4cup(60ml)oliveoil1/4cup(21g)Walnut“Parmesan”sprinkles(page51)Saltandpeppertotaste

PREHEAT OVEN to 300°F (150°C, or gas mark 2). Line a baking sheet withparchmentpaperorasiliconebakingmat.Cutbreadintocrouton-sizecubesandspreadinasingle layeronthebaking

sheet.Drizzleoilevenlyoverbread.SprinklewithParmesan,salt,andpepper.Bakeuncoveredfor30minutes,toss,andbakeforanadditional20minutes.Letcoolcompletelybeforestoringinanairtightcontainer.

YIELD:8servings

MASHEDSAVORYSQUASH

Soysub:unsweetenedalmondmilk GlutenFree SoyFree

WheatFreeAnalternativetoroastingsquashthatyieldsanabsolutelyscrumptiousdishthatcanbeused inSavorySquashWaffles (page204), enjoyedas is, or alongsidegreen vegetables, like Curly Mustard Greens (page 262), and your favoriteprotein.

2tablespoons(30ml)peanutoil1 21/2-pound (1.11kg)butternut squash,peeled,quartered, and cut into1/2-inch(1.27cm)slices

1/2cup(80g)choppedonion1/2teaspoonfineseasalt2largeclovesgarlic,peeledandminced1tablespoon(6g)mildtomediumcurrypowder3tablespoons(60g)mangochutney1cup(235ml)vegetablebroth

1/2cup(120ml)unsweetenedalmondmilk

HEATOILinlargesaucepanovermedium-highheat.Addbutternutslices,onion,andsalt.Stiroftenandcookfor10minutesovermediumheat.Addgarlic,currypowder,chutney,broth,andmilk.Stirwell.Coverwithalid

andcookovermedium-lowheatfor25minutes,oruntilsquashistenderenoughtobemashed.Proceedtomashing.

YIELD:6servings

AJIVERDE

Soysub:justnaturallysoyfree!

CornFree GlutenFree NutFree QuickandEasy Soy

Free YeastFreeJoni’sPeruvianfriendSaraintroducedhertothisamazingcondiment.Itsits insquirt bottleson the tablesofPeruvian andSouthAmerican restaurants and isused for just about everything:Todip sweetpotato friesorYuccaFries (page178),topouroverbread...Iteventastesgreatonsaladsasakickydressingoraddedtomayoforatastyaioli.

JONI’SVERSION2cups(60g)freshbabyspinachScant1/2cup(28g)freshparsley6ajiamarilloescabechepeppers*,stemsremoved11/2cups(355ml)extra-virginoliveoil

2tablespoons(30g)mincedgarlic1tablespoon(15ml)freshlemonjuiceSaltandpeppertotaste

* Aji amarillo escabeche peppers, also known as Peruvian yellow peppers orchileguero,aredarkyellowish-orangechilipeppersfromPeruthatareaboutthesize of a large jalapeño. They aremost likely found at a Latinmarket in thefreezersection.Theyareprecookedandthenfrozen.

THEGRINGAVERSION(cheaper,witheasiertofindpeppers!)2cups(60g)freshbabyspinachScant1/2cup(28g)freshparsley

6roastedjalapeñopeppers*11/2cups(355ml)canolaoil2tablespoons(30g)mincedgarlic1tablespoon(15ml)freshlemonjuiceSaltandpeppertotaste

*Ifjalapeñosareyourpepperofchoice,leavingintheseedsortakingthemoutis up to you.Remove the stems (and seeds if not using) and place on a linedbakingsheetandroastat350°F(180°C,orgasmark4)forabout30minutes.

COMBINEALLINGREDIENTSinablenderandpuréeuntilsmooth.

YIELD:2cups(470ml)

SPICYHARISSAOVERCROSTINI

Soysub:justnaturallysoyfree!

CornFree SoyFreeThisspicytomatojamisanicechangefromtraditionalbruschetta.ItalsotasteswonderfulwiththeTandooriSpicedseitan(page220).

FORHARISSA:11/2teaspoonsredpepperflakes1teaspooncorianderseeds

1teaspooncuminseeds1teaspooncarawayseeds2tablespoons(30ml)oliveoil2tablespoons(30g)mincedgarlic2cans(each15ounces,or425g)fire-roastedorplaindicedtomatoeswithjuices

1tablespoon(6g)freshchoppedmintSaltandpeppertotaste

FORCROSTINI:1Frenchbaguette1/4cup(60ml)oliveoilSaltandpeppertotaste

TO MAKE THE HARISSA: Grind pepper flakes and coriander, cumin, andcarawayseedsinaspiceorcoffeegrinder.Addoiltothebottomofamediumpot;heatovermedium-highheat.Addgarlicandspicemixture;sautéfor1minute,oruntilfragrantandspices

haveabsorbedtheoil.Addtomatoes,mint,salt,andpepper.Reduce heat to low, and simmer, uncovered, for 1 hour or until liquid has

evaporatedandathickpasteforms.Stiroccasionally.TOMAKETHECROSTINI:Preheatovento350°F(180°C,orgasmark4).Slicebaguetteinto1/4-inch(6cm)-thickrounds.Arrangeinasinglelayeron

abakingsheetanddrizzlewitholiveoil.Sprinklewithsaltandpepper.Bakeuncovered,for20minutes,oruntilbreadturnsgoldenandcrisp.Serveonaplatterwithharissainadishfordipping.

YIELD:25crostiniand3cups(720g)harissafordipping

SMOKYTEQUILACHILI

Soysub:blackbeans+justnaturallysoyfree!

CornFree SoyFree WheatFreeSitbackandenjoythesymphonicresultsfrommixingtequilaandorangeliqueurwith the ancho chili and cumin seeds in this magnificent soy-free chili. It is

musictoourears....

FORROASTEDPOTATOES:1pound(454g)babypotatoes,halved2clovesgarlic,peeledandquartered1/2teaspooncoarseseasalt1/2teaspoonredpepperflakes1teaspooncuminseeds1teaspoongroundpepper2tablespoons(30ml)meltedcoconutoil

FORCHILI:1tablespoon(15ml)peanutoil4clovesgarlic,peeledandminced1mediumonion,peeledandchopped4ounces(112g)fire-roasteddicedgreenchilies1/2teaspooncoarseseasalt3tablespoons(23g)anchochilipowder1tablespoon(6g)cuminseeds2tablespoons(4g)driedbasil1/3cup(80ml)tequila2tablespoons(30ml)triplesec1can(15ounces,or425g)tomatosauce2cans(each15ounces,or425g)fire-roasteddicedtomatoes,withliquid

2cans(each15ounces,or425g)blackbeans,drainedandrinsed

TOMAKETHEROASTEDPOTATOES:Preheatovento400°F(200°C,orgasmark6).Combineallingredientsina9-inch(23cm)bakingdish.Roastfor25minutes,stirringoncehalfwaythroughroasting,untiltender.Set

aside.

TO MAKE THE CHILI: Place oil, garlic, onion, chilies, and salt in largesaucepan.Cookovermediumheatuntilonionistender,about4minutes.Stirinchilipowder,cuminseeds,andbasil.Cookforanotherminute.Add tequila and triple sec; bring to a boil. Add tomato sauce and diced

tomatoes.Coverandsimmerfor15minutes.Removelid,addbeans,andsimmeruncoveredforanother15minutes,oruntil

chilireachesdesiredtexture.Stirinpotatoes,heatthrough,andserve.

YIELD:4to6servings

CREAMYEGGPLANTSTEW

Soysub:chickpeas+justnaturallysoyfree!

CornFree GlutenFree

SoyFree WheatFreeThiscreamyandsatisfyingstewisadelightoncoldnights.

1largeeggplant,cutintobite-sizepieces1/4cup(40g)choppedredonion3clovesgarlic,peeledandminced1/2teaspooncoarseseasalt1/2teaspoonredpepperflakes4ounces(112g)fire-roasteddicedgreenchilies1can(6ounces,or170g)tomatopaste1/4cup(64g)crunchypeanutbutter1tablespoon(6g)garammasala21/2cups(590ml)water

1can(15ounces,or425g)chickpeas,drainedandrinsed,optionalHandfulchoppedparsleyorscallions

COMBINE EGGPLANT, onion, garlic, and salt in a large saucepan, and cook overmedium-highheatuntilmixturebrownsandgetsfragrant,about6minutes.Stiroftentopreventburning.Stir in red pepper flakes, chilies, tomato paste, peanut butter, and garam

masala.Cookforanotherminute.Addwaterandchickpeas,ifusing.Cover, andsimmer for20minutes,oruntil eggplant is tender.Garnishwith

choppedparsleyorscallions.

YIELD:4main-dishor8side-dishservings

TRIPLE-BSTEW

Soysub:coconutmilkandblack-eyedpeas+justnaturallysoyfree!

SoyFreeHereisanotheryummy,exotic,andunusualwaytoenjoyyourproteinwithouthavingtoresorttosoy-basedmeatsubs.

2teaspoonspeanutoil2smallbananas,cutin1/2-inch(1.27cm)chunks2teaspoonsmediumchilipowder1/4teaspooncayennepeppertotaste1/2teaspoonfineseasalt1/4cup(40g)choppedshallots2 large cloves garlic, peeled and minced 1/2-inch (1.27 cm) piece freshginger,grated

1cup(235ml)coconutmilk

11/3cups(312g)cookedblack-eyedpeas2cups(314g)cookedbarley1/2cup(120ml)vegetablebroth,ifneeded71/2cups(227g)freshbabyspinach1/4cup(4g)choppedfreshcilantro

ADDOILtolargeskilletovermediumheat.Addbananas,chilipowder,cayenne,salt,shallots,garlic,andgingerandsautéfor2minutes,untilfragrant.Add coconut milk and simmer over medium heat until milk reduces a bit,

about6minutes.Stir in black-eyed peas and barley; simmer for 4 minutes. If preparation

thickensuptoomuch,addbroth.Place spinach at the bottom of 4 serving dishes.Divide the hot preparation

amongalldishes,towiltspinach.Garnishwithcilantroonandserve.

YIELD:4servings

TORTILLASOUP

Soysub:justnaturallysoyfree!

GlutenFree NutFree SoyFree WheatFreeTraditionaltortillasoupcallsforactualtortillastobecookedintothesoup,butifyouthinkaboutit,what’satortilla?Masaharinaflourmixedwithwaterandalittlefat,madeintoatortillaandcooked.Sowhynotcutoutthemiddlemanand

addthemasaharinarighttothesoup?Thisdishhasasweettangatfirstbite,buttheheatwill sneakuponyou. Ifyouare sensitive to spicy foods, fishout thechipotlepepperbeforethefinalpurée.Servegarnishedwithtortillachipsandslicesoffreshavocado.

2tablespoons(30ml)oliveoil1/2whiteonion,roughlychopped2tablespoons(30g)mincedgarlic1can(14ounces,or400g)dicedtomatoeswithjuices8ounces(227g)tomatosauce1chipotlepepperinadobosauce1tablespoon(15ml)adobosaucefromcan2teaspoonsgroundcumin1teaspoonsmokedpaprika1/4teaspoongroundcinnamon1/4teaspoonunsweetenedcocoapowder2cups(470ml)vegetablebroth1/4cup(30g)masaharinaflourSaltandpeppertotaste

INASOUPPOT,heatoilovermediumheat.Addonionandcookforabout5minutes,untiltranslucentandfragrant.Addgarlicandcookanadditional3to4minutes.Add tomatoes, tomato sauce, chipotle pepper, adobo sauce, cumin, paprika,

cinnamon,cocoapowder,andvegetablebroth.Stirandbringtoaboil.Reducetoasimmer,cover,andcookfor20minutes.Uncover, and stir in masa harina to thicken. Remove from heat. Using a

blender,puréemixtureuntilsmooth.

YIELD:4cups(940ml)or2largeservings

GREENBEANSWITHTOASTEDPECANGRAVY

Soy sub: pecans andwater combination for soymilk+ just naturally soyfree!

SoyFree WheatFree

Ifyou like thecombinationof slightlysweetandsalty foods,you’lladore thisdish.

11/4pounds(567g)freshgreenbeans,trimmed1tablespoon(18g)fineseasalt1cup(99g)pecanhalves1tablespoon(15ml)puremaplesyrup1tablespoon(8g)cornstarch1clovegarlic,peeledandminced1teaspoongranulatedonion1/2teaspoongroundwhitepepper1/4teaspooncayennepepper1/4teaspoongroundnutmeg1cup(235ml)water

BRING2QUARTS(1.88L)water toaboil.Addgreenbeans,2 teaspoonsofsalt, and cook over medium-high heat for 6 minutes, or until beans are crisptender.Drain,thenplungebeansintoice-coldwater.Preheatovento350°F(180°C,orgasmark4).Combinepecans,syrup,and1

teaspoonsaltinasmallbakingdish.Toastinovenfor10minutes.In medium bowl, combine cornstarch, garlic, onion, white pepper, cayenne

pepper, and nutmeg. Stir in water. Add toasted pecans. Using an immersionblender,blenduntilsmooth.Cook over medium heat in a medium saucepan, until thickened, about 4

minutes.Servewarmgravyontopofbeans.

YIELD:4side-dishservings;11/2cups(355ml)gravy

LINGUINEWITHGREENBEANSANDSPINACHWALNUTPESTO

Soysub:justnaturally SoyFree!

SoyFree

Thisisfreshandlightandunlikemanypastadishes.Enjoyasamaindish,asidedish,orreplacethelinguinewithspiralsandserveasacoldpastasalad.

1pound(454g)linguine,preparedaccordingtopackageinstructions3 cups (340 g) fresh green beans, trimmed and steamed to desired

tenderness

FORPESTO:1/2cup(120ml)oliveoil1mediumwhiteonion,coarselychopped2tablespoons(30g)mincedgarlic2cups(60g)freshbabyspinach1/2cup(30g)freshcurlyparsley,stemsremoved

1cup(120g)walnutpieces2tablespoons(30ml)freshlemonjuice

WHILEPASTAisboilingandgreenbeansaresteaming,preparethepesto.Add 2 tablespoons (30 ml) of olive oil to a medium skillet and heat over

mediumheat.Addonionandgarlicandsautéuntilfragrantandtranslucent.Toafoodprocessor,addsautéedonionandgarlic,spinach,parsley,walnuts,

lemonjuice,andremainingoliveoil.Puréeuntilwellchoppedbutstillalittlechunky.Afterpastaiscooked,drainandreturntothepot.Tosswithpestoandgreen

beans.

YIELD:4main-dishor8side-dishservings

RUSTICPASTABAKE

Soysub:justnaturallysoyfree!

SoyFreeChock-full of vegetables, this simple pasta dish boasts some serious flavor.SlightlyMediterranean,ittastesgreathotbutwillwinyouoverifyoutryitcoldthenextday.

Make it gluten free by replacing the pastawith quinoa pasta and usingGFbalsamicvinegar.

1pound(454g)pasta,cookedaccordingtopackagedirections1can(15ounces,or425g)whitebeans,drainedandrinsed1can(15ounces,or425g)dicedtomatoeswithjuices1can(15ounces,or425g)artichokehearts,quartered2cups(142g)choppedbroccoliflorets1cup(160g)dicedwhiteonion1/2cup(60g)pinenuts1/4cup(60ml)oliveoil3tablespoons(45ml)balsamicvinegar3tablespoons(45g)julienne-cut,oil-packedsun-driedtomatoes2tablespoons(30g)mincedgarlic2tablespoons(30g)mildDijonmustard1tablespoon(2g)driedbasilor3tablespoons(9g)freshchoppedbasilsSaltandpeppertotaste

PREHEATOVENto375°F(190°C,orgasmark5).Inalargemixingbowl,combineallingredients.Stirincookedpasta.Spreadmixturein9x13-inch(23x33cm)casseroledish.Bake,covered,for

45minutes,oruntiltopisslightlybrownedandcrisp.

YIELD:8servings

BEETRICESALAD

Soysub:black-eyedpeas+justnaturallysoyfree!

CornFree SoyFree WheatFreeThissaladisnotonlyacompleteproteinthankstothecombinationofbeansandrice,butitsgloriousscarletcolorcomescomplimentsofthebeets!Forabrighterpinkhue,skiptheorangejuice,blendone15-ounce(425g)can

beetsincluding1/4cup(60ml)oftheliquid,andadd2packedteaspoonsorangezesttothesalad.

2cups(470ml)water1cup(185g)uncookedbrownjasminerice1cup(170g)cooked,slicedbabybeets1/4cup(60ml)redwinevinegar1/4cup(60ml)freshorangejuice1/4cup(60ml)extra-virginoliveoil2teaspoonsmildDijonmustard1teaspoonfineseasalttotaste1/2teaspoongroundwhitepeppertotaste1largeclovegarlic,peeledandminced2teaspoonsgroundcoriander1/4cup(40g)choppedredonion

11/3cups(312g)cookedblack-eyedpeas,drainedandrinsed1/4cup(15g)choppedfreshparsleyand/or1/2cup(30g)micro-greensoralfalfasprouts

BRINGWATERtoaboilinmediumsaucepan.Stirinrice,coverwithalid.Lowerheat tomedium.Cookriceuntilwater isabsorbedandrice is tender,

about25minutes.Chillriceinfridge.Usingablender,blendtogetherbeets,vinegar,orangejuice,oil,mustard,salt,

pepper,garlic,andcorianderuntilsmooth.Combine chilled rice, beet dressing, onion, black-eyed peas, parsley, and/or

micro-greensorsprouts.Enjoyatroomtemperatureorchilled.

YIELD:4servings

BARLEY,SPINACH,ANDWALNUTSALAD

Soysub:justnaturallysoyfree!

CornFree LowFat

SoyFree WheatFreeFeelfreetohalvethisrecipeunlessyouplanontakingittoapotluck.And,it’s

greattomakethisadayortwoaheadtoallowthespinachtowiltandtheflavorstomeld.

1cup(200g)uncookedpearlbarley3cups(705ml)lightlysaltedwater1/4cup(60ml)balsamicvinegar2tablespoons(30g)mincedgarlic2tablespoons(30g)mildDijonmustard2tablespoons(30ml)freshlemonjuice1tablespoon(21g)agavenectar1shallot,finelydiced3cups(90g)babyspinach8ounces(227g)freshmushrooms,slicedorchopped1/2cup(60g)walnutpiecesSaltandpeppertotaste

There are a fewways to prepare the barley.Mix togetherwater and barley inlightlysaltedwaterinanoven-safecasserole,coverandbakeat375°F(190°C,orgasmark5)for45minutes,oruntilliquidisabsorbed.Youcanalsousearicecooker,orapotonthestovetop.Whenbarleyiscooked,setasidetocool.Fordressing,whisktogethervinegar,garlic,mustard,lemonjuice,agave,and

shallot.Setaside.Inalargemixingbowl,tosstogethercooledbarley,spinach,mushrooms,and

walnuts.Adddressingandtosstocoat.

YIELD:8to12servings

LIMASFORLIMALOVERS

Soysub:justnaturallysoyfree!

CornFree GlutenFree

NutFree QuickandEasy

SoyFree WheatFree

Thissimplepreparationshowcasesthelimaforthelima’ssake.Ifpossible,usefreshherbs(tripletheamountofdried)forabrighterflavor.

1pound(454g)freshorfrozenlimabeans2tablespoons(30ml)oliveoil1tablespoon(15g)mincedgarlic1/4cup(40g)dicedyelloworwhiteonion1teaspoondriedthyme1teaspoondriedoregano1teaspoondriedparsley

Steamorboilbeanstodesiredtendernessinlightlysaltedwater.Whilebeansarecooking,heatoilovermedium-highheatandsautégarlicand

onionuntilfragrantandtranslucent,3to5minutes.Oncebeansareready,drainandaddtogarlicandonionmixture.Stirinherbs.

YIELD:4servings

TOMATOCAPERCOUSCOUS

Soysub:justnaturallysoyfree!

CornFree NutFree

QuickandEasy SoyFreeThoughtyoudidn’t like capers?Let this couscousproveyouwrong.Andyoumayfindyourselfwantingtousethissoy-freedressingwithothergrains,too!

FORDRESSING:2tablespoons(15g)caperswithbrine1tablespoon(15g)whole-grainDijonmustard1/4cup(60ml)drywhitewinePeppertotaste1/2teaspoonfineseasalt2tablespoons(30ml)extra-virginoliveoil3mediumRomatomatoes,chopped2clovesgarlic,peeledandminced1teaspoongranulatedonion

FORCOUSCOUS:1cup(235ml)water

1cup(186g)wholewheatcouscous1/2teaspoonfineseasalt2generoushandfulsfreshbabyspinach

TOMAKETHEDRESSING:Combinecapers,mustard,wine,pepper,salt,oil,tomatoes,garlic,andonioninamediumsaucepan.Bringtoaboil,lowerheat.Simmerfor10minutes.Crushtomatoeswithapotatomasher;setaside.

TOMAKETHECOUSCOUS:Bringwatertoaboil,removefromheat,stirincouscous, cover and let steam for 5 minutes. Fluff with a fork. Let cool.Combinecouscouswithdressingandbabyspinach.Serveatroomtemperature.

YIELD:4side-dishservings

REDTHAICOCONUTCURRYRICE

Soysub:justnaturallysoyfree!

CornFree GlutenFree

QuickandEasy SoyFree

WheatFree

This rich and creamy rice tastes great on its own or alongside your favoriteproteinasasidedish.

1can(14ounces,or414ml)full-fatcoconutmilk2cups(470ml)water3tablespoons(45g)Thai-styleredcurrypaste2tablespoons(32g)creamyno-stirpeanutbutter2tablespoons(30g)mincedgarlic1cup(180g)uncookedjasminerice2tablespoons(2g)freshchives,finelychoppedSaltandpeppertotaste

In amedium potwith a tight-fitting lid, bring coconutmilk,water, and currypastetoaboil,reducetoasimmer.Stirinpeanutbutterandgarlic.

Stir in rice, cover, and cook for about 10 minutes or until rice is tender,stirringoften.Removefromheatandletsitforabout10minutestoabsorbexcessliquid.Stirinchives,salt,andpepper.

YIELD:4servings

TANDOORISPICEDSEITAN

Soysub:justnaturallysoyfree!

CornFree SoyFreeThistastyseitanisanaturaltopairwithyourfavoriteMiddleEasterndishes.It’salsogreatonitsownoronasandwichwithahandfulofpepperyarugula!

1cup(144g)vitalwheatglutenflour1/2cup(60g)wholewheatpastryflour1tablespoon(8g)garlicpowder1tablespoon(14g)tightlypackedbrownsugar1/2teaspoongroundcoriander1/2teaspoongroundcumin1/4teaspoongroundcardamom1/4teaspoongroundcinnamon1/4teaspoonsalt1/8teaspoongroundblackpepper11/2cups(353ml)water2tablespoons(30ml)oliveoilAluminumfoil

PREHEATOVENto350°F(180°C,orgasmark4).Inamixingbowl,whisktogetherfloursandspices.Addwaterandoilandmix

untilwellincorporated.Transferdoughintothecenterofalargesheetofaluminumfoil.Rollupthe

foil,andtwisttheendstighttoseal.Bake,seamsidedown,onabakingsheetorinabakingdishfor90minutes,

oruntilfirm.

YIELD:8servings

WHITEBEANCUTLETS

Soysub:justnaturallysoyfree!

CornFree SoyFreeThese easy-to-make flaky cutlets are reminiscent of fish fillets. Eating glutenfree?JustreplacethepankowithGFbreadcrumbs.

1can(15ounces,or425g)whitebeans,drainedandrinsed1tablespoon(15g)mincedgarlic1tablespoon(2g)driedparsley1/2teaspoonpaprika1/2teaspooncelerysalt1/4teaspoongroundblackpepper1/4cup(60ml)vegetableoil1cup(80g)pankobreadcrumbs1/4cup(60ml)water,asneeded2tablespoons(30ml)additionaloilforfrying

ADD BEANS, garlic, parsley, paprika, celery salt, pepper, and oil to a largemixingbowlandmashtogetheruntiltherearealmostnowholebeansremaining.Youcanuseapotatomasherbutwefindusingourhandsworksreallywell.Addpankoandmixwell.Letstandforabout20minutes.Dividemixtureinto4equalportions,andformintocutletsabout3inches(7.5

cm)wide,4inches(10cm)longand1/3inch(1cm)thick.Ifyourmixtureistoodryandcrumbly,addmorewater,alittleatatime.Preheatoilinaskilletovermediumheat.Panfrycutletsfor3to5minutesper

side,oruntilgoldenandcrispy.

YIELD:4cutlets

MUSHROOMMARGARITAFAJITAS

Soy sub:mushrooms for tofu or other soy-based proteins+ just naturallysoyfree!

CornFree GlutenFree LowFat

SoyFree WheatFree

Thesecitrusy-spicyfajitasmakeforalightyetfillingmeal.Servegarnishedwithfreshcilantroandslicesofripeavocadoforarealfreshflavor.

FORMARINADE:1/4cup(60ml)freshlemonjuice1/4cup(60ml)freshlimejuice2tablespoons(30ml)tequila1tablespoon(12g)evaporatedcanejuice1/2teaspoongarlicpowder1/2teaspoononionpowder1/2teaspoonchilipowder1/2teaspoonsweetorsmokedpaprika1/4teaspooncayennepepper1/4teaspoonseasalt1/4teaspoongroundblackpepper

FORFAJITAS:2largeportobellomushrooms,stemsremoved1redbellpepper1greenbellpepper1mediumredorwhiteonion8fajita-sizetortillas

TOMAKETHEMARINADE:Whiskallingredientstogetherandsetaside.

TOMAKETHEFAJITAS:Cutportobellosintothinstrips.Coreandseedpeppers,andcutintothinstrips.Roughlychoptheonion.Placevegetablesinalargeresealableplasticbag,oracontainerwithatight-

fittinglid.Pourmarinadeovervegetablesandshaketocoat.Marinateforafewhours,orovernight.To cook, preheat a large skillet or grill pan over high heat and sauté

vegetablesuntiltheyreachdesiredtenderness.Servesizzlinghotwithwarmtortillas.

YIELD:8fajitas

POTATOCHUTNEYOVERRICE

Soysub:justnaturallysoyfree!

SoyFreeThiswarmandcomfortingdishmakesagreatone-bowlmeal,orrounditoutbyservingwithaheartysideofsteamedkaleandchickpeas.

2mediumrussetpotatoeswithskins,cubed(4cups[470g])3cups(705ml)vegetablebroth1shallot,diced3clovesgarlic,peeledandchopped2tablespoons(30ml)oliveoilornondairybutter5driedapricots,chopped1/3cup(54g)raisins,chopped1/3cup(40g)choppedwalnuts1/2teaspoongroundcumin1/4teaspoongroundallspice1/4teaspoongroundcinnamon1/4teaspoongarammasala1/4teaspooncurrypowder2tablespoons(42g)agavenectar2tablespoons(30ml)applecidervinegarSaltandpeppertotaste

4cups(474g)cookedrice

RINSE POTATOES under cool water to remove excess starch and preventdiscoloring.Toalargeskillet,addvegetablebroth.Bringtoaboil.In a separate pan, overmedium-high heat, sauté shallot and garlic in oil or

meltedbutterfor2to3minutes,untilfragrantandslightlybrowned.Addpotatoestoboilingbroth.Returntoboilandreducetosimmer.

Addsautéedmixture,alongwithanyexcessoilorbutter,tothepotatoes.Stirindriedfruit,nuts,andspices.Simmeruncovereduntilalmostallliquidisabsorbed,about15minutes.Stirinagaveandvinegar.Addsaltandpeppertotaste.Spoonmixtureoverriceandserve.

YIELD:4servings

Chapter8

From Naturally Sweet Pies to Crazy Caramel BakedApples:

HOWTOSUBSTITUTEFORREFINEDSUGAR

THEPROMISEOFSOMETHINGSWEETtoseal theendofanalreadytastymeal never sounded as good as it does nowadays with the many all naturalsweetenersavailableatthemarket,manyofwhichyouprobablyalreadystockinyourpantry.Let’sstartwithalittlebitofhistory...

ConsidertheFactsBlameColumbusifyouhaveaferocioussweettooth,becausehe’stheonewhobroughtsugartotheAmericas.However,backinhistime,sugarwashardlyasrefined as it is today.The processwas kept rather simple:Boil the cane juiceuntilevaporationoccurs,leavingdeliciouslysweetcrystalsbehindthatretainedsomeoftheessentialnutrients.Nowadays?Notsosimple.Theprocessofrefiningwhitesugarstripsthenaturallyoccurringphosphorus,

calcium,iron,magnesium,andpotassiumfoundinthesugarcaneplant,turninga naturally sweet treat into a bone-char bleached mess of empty calories.Research shows that refinedwhite sugar is linked to toothdecay,weightgain,diabetes,andmanyotherhealthproblems.What’s more, many food companies are replacing plain white sugar with

chemically-altered high-fructose corn syrup because it is cheaper. Aside fromhaving no taste, the chemical process involved in making high-fructose cornsyrupstripsoutanynutritionalvaluewhatsoever. Itsalteredchemicalstructureprevents our bodies from breaking it down, and that canwreak havoc on thepancreas.Enter artificial sweeteners, but at what cost? Saccharin, aspartame,

acesulfame-K, neotame, and most recently, sucralose, all have had their 15minutes of fame, promising to slim our waistlines by providing sweetnesswithout adding calories. The FDA would have us believe these non-nutritivesweeteners are safe. While scientific studies have concluded that the linkbetweencancerandartificial sweeteners isunfounded,weprefer tomaintainadiet free of anything artificialwhile focusing on using healthier sweeteners inmoderation.Luckily, there aremany options available for thosewho choose not to add

refinedsugartotheirdiet,whichwewilldescribeinthe“FindingRefinedSugarSubstitutesattheStore”sectiononpage226.

VEGANIZED!:SAMPLERECIPELet’shavealookat thefollowingtraditionalrecipeforanexampleofhowwewouldreplacetherefinedsugarandothernonveganingredients:

POPCORNANDCANDYBALLS

This treat has been adapted from the Better Homes and Gardens New CookBook.

PLACEWARMPOPCORNinaverylargeheatproofbowl,setaside.Inamediumsaucepan,bringsyrupandevaporatedcane juice toaboilover

medium-highheat,stirringconstantly.Removefromheat.Combinewithmarshmallowcrème,butter,andvanilla.Pourmarshmallowmixtureoverpopcorn,stirringtocoat.Cooluntilpopcorn

canbehandled.Stirinchocolatepieces.Usingslightlydampenedhands,shapemixture into 3-inch (8 cm) balls.Wrap individually in plastic. Store at roomtemperatureforuptoaweek.

YIELD:16popcornballs

FindingRefinedSugarSubstitutesattheStoreAlmosteverygrocerystoreshouldcarryatleastonetypeofhealthysweetenertohelp you eliminate refined sugars from your diet, be it in the baking aisle,internationalfoodsaisle,orbreakfastfoodsaisle.Ifyoucannotfindwhatyou’relookingfor,shoppingonlineisanotheroption.

Agave nectar or syrup: Made from the juice of agave, a succulent plant.Perfect as a substitute for honey. Reduce oven temperature by 25°F (3.9°C)whenbakingtreatsthatincludethissweetener,asittendstoover-browneasily.Barleymalt syrup: Produced from sprouted barley, this syrup is thick and

darkwithadistinctmalty,almostmolasses-likeflavor.Becauseitisacomplexsugar,itbreaksdownslowlyinthebody,preventingthatsugar“high”causedbyrefinedsugars.Blackstrap molasses: This dark and bittersweet syrup is what is left over

once cane juice has been crystallized. It is rich in calcium and iron. Regularmolassescanbeusedinitsplace,butitprovideslessnutritionalbenefits.Brown rice syrup: This all-natural liquid sweetener has the consistency of

honey. It is made by combining barleymalt and brown rice and cooking themixtureuntilthestarchesareconvertedtosugar.Itisthenstrainedandreducedto a thick syrup. It has a unique caramel-like flavor that can enhance bakingrecipeswithoutmakingthemtoosweet.Date sugar: Natural sweetener obtained from dates. We use it in cooking

applicationsratherthanforbaking;it’salsogoodforaddingtobreakfastcerealandbeverages.Evaporatedcanejuice:Tastes,measures,andperformsexactly likerefined

whitesugarinrecipes.Itscrystalscanbeabitcoarser,dependingonthebrand.Brands likewholesome sweeteners (which is also fair trade certified), FloridaCrystal,Rapadura,andZulkaareallfairlyeasytofind.palmsugar:Naturalsapcollectedfromsugarpalms,withaflavorreminiscentofmolasses.Weuseitincooking applications rather than for baking and also add it to breakfast cerealandbeverages.Puremaple syrup: The sweet sap adds a boost ofmanganese and zinc to

yourmorningpancakesbutalsoworkswell inmanyothercookingandbakingapplications.WepreferthegradeBdarkambervarietyforitsdeeperflavorandhigherconcentrationofnutrients.Sugarcanenatural,orSucanat:Adarker-colored typeofevaporatedcane

juice with a strong molasses flavor. It delivers iron, calcium, potassium, andotherminerals.Low-CalorieAll-NaturalSweeteners:Pure stevia: An all-natural, calorie-free sweetener that comes from the

tropicalsteviaplantnativetoSouthAmerica.Approximately300timessweeterthansugar,soalittlegoesalongway.Purexylitol:Xylitolisanaturallyoccurringsweetenerfoundinthefibersof

many fruits and vegetables, including various berries, cornhusks, oats, andmushrooms. It measures 1:1 for sugar. Xylitol is not calorie-free; however, it

contains40percentfewercaloriesthansugarandisabsorbedmoreslowlybythedigestive system, limiting its impact on blood-sugar levels. One thing torememberwhencookingandbakingwithxylitol is that ishighlyabsorbent,soyoumayneedtoadjusttheamountofliquidyouuse.Z-Sweet andTruvia are blends of both stevia and xylitol, with additional

fillertohelpbulkthemupandmakethemeasiertouseinrecipes.As is the casewith all foods and especially those that are fairly new to the

market,werecommendusingmoderationwhenconsumingtheseproducts.Havealookatthefollowingcharttohelpyoureplacesugarwiththesesweetenersinyourrecipes,astheyusuallydonotmeasure1:1forsugar.

RefinedSugarSubstitutes

MakingSugarAlternativesandSubstitutesatHomeHereare a few tipsonhow to “sweeten thedeal” in the comfortofyourownhome.

MAKEYOUROWNDATESUGARPreheatovento400°F(200°C,orgasmark6).Bakepitteddatesfor10minutes.Grindinfoodprocessor.Storeinanairtightcontaineratroomtemperature.

MAKEYOUROWNPOWDEREDSUGARUsingahigh-speedblender,foodprocessor,orcoffeegrinder,blendevaporatedcanejuiceuntilpowdery.Iffoodprocessororblenderisn’tefficientenoughonitsown,add2 tablespoons (16g)cornstarch to1cup (192g)evaporatedcanejuice,andblenduntilpowdery.

MAKEYOUROWNMAPLESYRUPSUBSTITUTEIfyourunoutofmaplesyrupbutwanttodouseyourpancakeswithsomethingthat tastes similar, whisk up to 1 teaspoon maple extract into 1 cup (336 g)brownricesyruporagavenectar.

MAKE YOUR OWN CHOCOLATE SAUCE ORSYRUP

Combine 1/4 cup (60ml) liquid sweetener (such as pure maple syrup, agavenectar,orbrownricesyrup)with1/4cup(20g)unsweetenedcocoapowder,atinypinchofsalt,and1to2teaspoonsbrewedcoffee,stirringuntilthesauceisperfectlysmooth.Addflavorings,suchaspureextractsororangezest,totaste.Youcan replace coffeewithnondairymilkor anyotherbeverage.Store in anairtightcontainerinfridge.Keepswellforatleastaweek.

MAKEYOUROWNSUGARSYRUPSCombine1cup(192g)Sucanat,oranyhealthierdrysweeteneralternative,with1/2cup(120ml)waterinasaucepan.Bringtoaboilandlowerheatimmediatelyso that it doesn’t overflow. Stir and simmer for a fewminutes, until crystalsdissolve.Thesyrupwillthickenasitcools.Thiswillyieldapproximately1cup(235ml)syrup.Ifyoutrythiswithdatesugar,youwillneedupto2cups(470ml)water,and

you must blend the mixture for it to be smooth. It’s great on waffles andpancakes! Add flavorings such as cinnamon or vanilla and other extracts. Besuretoaddextractsonlyafterthesyrupisremovedfromthestove,sothattheydon’tevaporate.Thisprocesswillnotworkwithsteviaorxylitol.

MAKEYOUROWNFRUITPURÉESSeechapter3(page63)toseehowtoturndriedandfreshfruit intodelectablesweeteners.Swirlintounsweetenednondairyyogurtsorinyourbreakfastbowlofoatmeal.

Sweet Recipes with Less Sugar, Healthier Sweeteners, or NoSugaratAll!A sweet tooth canbe ratherdemanding, so satisfy itwith the followingrecipes, which focus on sweeteners that are gentler on your glycemicindexandonyourgeneralhealth.

PBAND(O)JWAFFLES

Sugar sub: pure maple syrup and orange marmalade, if using all-fruit

spread CornFreePackedwithamega-doseofpeanutbutterandnorefinedsugar,thesearesuretokeepyourtummysatisfiedandenergyupforhoursonend.

1cup(256g)naturalsmoothpeanutbutter

1/4cup(60ml)puremaplesyrup1teaspoonpureorangeextractZestof1smallorange

1/4cup(80g)orangemarmalade1cup(80g)quickoats11/2cups(180g)wholewheatpastryflour1tablespoon(12g)bakingpowder1/4teaspoonfineseasalt11/2cups(355ml)nondairymilkasneededNonstickcookingspray

COMBINEPEANUTBUTTER,syrup,extract,zest,andmarmalade ina largebowl.Stirinoats,flour,bakingpowder,andsalt.Addmilk,usingmoreifbatteris

toothick.Followwaffleironmanufacturer’sinstructionstopreparewaffles.Besureto

spraybetweeneachwaffle.Ifyourwafflemakerhasathermostat,useamedium

to low temperature as the nut butter makes these waffles brown a bit morequickly.Cool waffles on a wire rack, giving them a couple of minutes to crisp up.

Leftoverscanbereheatedinatoasteroven.

YIELD:10standardwafflesor12mediumpancakes

Note:Maketheseintopancakesbyadding2tablespoonsto1/4cup(30to60ml)nondairymilktothebatter.Cookasyouwouldregularpancakes.

NO-KNEADBANANABREADWAFFLES

Sugarsub:puremaplesyrupandbanana CornFree SoyFreeBreaddough!Shapedlikewaffles!It’scrispyandcrustyandcrazy.Andbestofall,itisfreeofrefinedsugarsandopensthedoortolimitlessvariations.

2/3cup(160ml)water,heatedtolukewarm1/4cup(64g)naturalcrunchypeanutbutter

2tablespoons(30ml)puremaplesyrup

3small(1cup,or240g)ripebananas,mashed2teaspoonsactivedryyeast1cup(125g)all-purposeflour2cups(240g)whitewholewheatflour1teaspoonfineseasalt

COMBINE WATER, peanut butter, maple syrup, and bananas; stir untilcombined.Itdoesn’tmatterifsmallchunksofpeanutbutterandbananasremain.Usingafork,stirinyeastuntildissolved.Placefloursandsaltinalargebowl.Pour liquid ingredients on top of flour mixture, and stir with a fork for a

coupleofminutes,untilbattercombinesandno tracesof flourare left.Gatherdoughinthecenterofthebowlwithasiliconespatula.Coverandletrisefor2hours,oruntilthedoughhasdoubledinsize.Place in the fridge for at least8hoursorovernight.Stirdoughwith a fork.

Grab approximately 1/2 cup (190 g) dough, and bring it back to roomtemperatureforabout45minutes.(Youdon’thavetoprepareallthewafflesatonetime;justplacetheremainingdoughbackintothefridgeanduseasneeded.)Followwaffleironmanufacturer’sinstructionstopreparebreadwaffles.Set heat level to medium low and bake for about 10 minutes or until the

wafflesoundshollowwhentappedandisgoldenbrownincolor.Coolwafflesonawirerackforafewminutesbeforeenjoying.

Serve with maple syrup, jam, vegan chocolate hazelnut spread, nondairybutter,ornutbutters.

YIELD:About6breadwaffles

PEANUTGINGERBERRYGOLDENOATS

Sugar sub: brown rice syrup and dried fruit (berries) CornFreeQuickandEasy

SoyFree WheatFreeStartwithsomeBasicHomemadesortayogurt(page20),addfreshberries,andtossahandfuloftheseoatsontop—you’vegotyourselfaveryhappyandquickbreakfastorsnackindeed!

2tablespoons(30ml)peanutoil

1/4cup(84g)brownricesyrupPinchfineseasalt

2teaspoonsgroundginger1/2cup(68g)vegandry-roastedunsaltedpeanuts2cups(160g)old-fashionedoats

1/2cup(60)anydriedberries

PREHEATOVENto350°F(180°C,orgasmark4).Combine oil and syrup on a large rimmed baking sheet. Add salt, ginger,

peanuts,andoats.Stirtocombine,usingtwoheat-safesiliconespatulas.Spreadmixtureevenlyonbakingsheet.Bake for8minutes, remove fromoven tostirwith spatulas, and spread evenly again. Bake for another 8 minutes or untilgoldenbrown.Stirindriedberries.Letcoolonsheettocrisp.Coolcompletelybeforestoringinanairtightcontainer.Keepsforabout2weeks.

YIELD:21/2cups(360g)

HOMEMADEAPPLESAUCE

Sugarsub:agavenectarandfruitjuice(apple) CornFree GlutenFree

NutFree SoyFree

WheatFreeDiscoverhowrewardingitistomakeyourownapplesauceanduseitinrecipessuchasBakedApplePuddings(page240)andGingerAppleCoffeeCake(page99)!

1 pound (454 g) Braeburn apples(about 4), unpeeled, quartered, cored,eachquartercutinhalf,andcutinto1-inch(2.5cm)cubes

2tablespoons(42g)agavenectar11/2teaspoonsgroundcinnamon1tablespoon(15ml)freshlemonjuice

1/2cupplus2tablespoons(150ml)applejuice

PREHEATOVEN to 350°F (180°C, or gasmark 4). Combine apples, agave,cinnamon, and lemon juice in a large bowl. Place applemixture on a bakingsheet;bakefor35minutes,carefullystirringoncehalfwaythrough.Addapple juice to the roastedapples, andblenduntil smooth.Addmoreor

lessjuicedependingonthetextureofthestore-boughtapplesauceyouprefer.Enjoy warm, at room temperature, or cold. Be sure to let cool completely

beforeusinginbakingrecipes.

YIELD:2cups(520g)

CHOCOPBSYRUP

Sugarsub:Sucanat

CornFree SoyFree WheatFreeThis syrup just begs to be poured over nondairy ice cream or added to milkalternatives orwhatever strikes your fancy.Anotherwin forSucanat!Another

lossfortoothdecayandweightmanagement...

1/2cup(40g)Dutch-processedcocoapowder1/4cup(64g)creamyall-naturalsaltedpeanutbutter

2cups(384g)Sucanat1cup(235ml)water1teaspoonpurevanillaextract

USINGABLENDER, combine all ingredients (except vanilla) until perfectlysmooth.Transfermixture to amedium saucepan; bring to a boil. Lower tomedium

heatandcookforabout3minutes.Watchcarefullyandwhiskoccasionally,asmixturetendstorise!Removepanfromheatandstirinvanilla.Letcoolcompletely.Thesyrupwillthickenalittleasitcools.Transfertoan

airtightglassbottleandstoreinfridge.Willkeepforacoupleofweeks.

YIELD:21/4cups(530ml)

Note: Fancy a hot fudge sauce–like consistency? add an extra 2tablespoons(10Dutch-processedcocoapowderand2 tablespoons(32g)oftheall-naturalsaltedpeanutbutter.

CARAMELBAKEDAPPLES

Sugar sub: Sucanat, brown rice syrup or agave nectar, and dried fruit(raisins) Lots and lots of caramel to cover something healthy (apples, in thiscase),thereforemakingit,well,notsohealthyanymore.Hooray!

FORCARAMEL:

1/4cup(48g)Sucanat1/4cup(56g)nondairybutter

1/4cup(84g)brownricesyrupordarkagavenectar

FORFILLING:

1tablespoon(12g)Sucanat1tablespoon(6g)almondorcoconutflour

2tablespoons(18g)raisins1/2teaspoongroundcinnamonDashrumextractDashpurealmondorcoconutextract

11/2teaspoonsnondairymilk2largebakingapples,suchasGrannySmith,cored1/4 cup (40 g) dry-roasted unsalted whole almonds or (27 g) pecans,coarselychopped

TOMAKETHECARAMEL:Combine sucanat,butter, and syrupor agave inmediumsaucepan.Cookovermedium-highheat,untilbuttermelts.Lowerheattomedium,and

boilgentlyfor1minute,stirringconstantly.Setaside.Preheatovento350°F(180°C,orgasmark4).

TO MAKE THE FILLING: Combine Sucanat, flour, raisins, cinnamon, andextractsinasmallbowl.Stirinmilkuntilcombined.Placeeachappleinthecenterofalargepieceoffoil.Dividefillingbetween

apples, pushing it down into space where core used to be.Wrap foil aroundapple.Place apples in 8 x 4-inch (20 x 10 cm) loaf pan. Bake for 25 minutes.

Unwrapslightly,usinggloves,toavoidburns.Pourinhalfofthecaramel,rewrapandbakeforanother25minutes.Unwrap apples, cover with remaining caramel and chopped nuts. Bake

unwrappedforanother15minutes,oruntilapplesaretendertothefork.Letstandafewminutesbeforeenjoying.Besuretocoattheappleswithany

caramelthatslidtothebottomofthefoil!

YIELD:2servings

REFINED-SUGAR-FREESWEETPIZZA

sugarsub:puremaplesyrupandbanana

CornFree SoyFreeHand your child a slice of sweet pizza and watch for the delighted reaction!don’tmention the fact that it is not only tasty but healthy, too—itmight losesomeofitsappeal.Ifyou’renotlookingforacompletelysugar-freeoption,how

aboutdrizzlingthepizzawithChocoPbsyrup(page232)insteadofjam?

OnerecipeNo-KneadBananaBreadWafflesdough(page230)1/3cup(85g)naturalcrunchypeanutbutter,heatedandemulsifiedwith2 tablespoons (30 ml) water, or as much as needed to make it easy to

spread2largeripebananas,cutinto1/2-inch(1.27cm)slices1/3cup(107g)all-fruitjam,heatedandemulsifiedwith1tablespoon(15ml) water if too thick, or as much water as needed to allow jam to

drizzleontop

LINEALARGECOOKIESHEETwithparchmentpaperora siliconebakingmat.Spread dough as thinly as possible without tearing; use slightly dampened

hands if dough is sticky. Spread peanut butter on top. Let rest at roomtemperature for 1 hour. Preheat oven to 400°F (200°C, or gasmark 6). Placebananaslicesdecorativelyontopofthepizza.Bakefor20minutes,oruntiltheedgesaregoldenbrown.Drizzle asmuch jam as youwant on top.Let pizza rest for a fewminutes,

untilcoolenoughtoeat.

YIELD:6to8servings

CHOCOPLUMPIE

Sugarsub:SucanatThesweetandspicycrustpairsupbeautifullywiththefilling!Andthepietasteseven better straight from the freezer: give it about 15minutes to thaw beforeenjoying.

FORPLUMCOMPOTE:

1cup(170g)driedplums1cup(235ml)waterScant11/2cups(255g)choppedbittersweetchocolate

FORCRUST:NonstickcookingsprayHalfrecipeSpeculoos-SpicedCookies(page97),unbakedandnotrefrigerated

FORFILLING:12ounces(340g)softsilkentofu2teaspoonspurevanillaextract

2tablespoons(42g)agavenectar1tablespoon(8g)cornstarch1/2teaspoonbakingpowder

TOMAKEPLUMCOMPOTE:Combineplumsandwaterinmediumsaucepan.

Bring toaboil.Lowerheat and simmer for15minutes.Remove fromheat.Stirinchipsuntilmelted.Usingablender,blendmixtureuntilsmooth.Letcoolcompletelybeforeusing.

TOMAKECRUST:Preheatovento350°F(180°C,orgasmark4).Lightlycoata9-inch(23cm)roundbakingpanwithcookingspray.Crumble cookie dough evenly into pan. Press down at bottom and around

loweredgesofpan.Pre-bakecrustfor12minutesoruntilgoldenbrown;itwillhardenasitcools.

Placeonwireracktocoolcompletely.

TOMAKEFILLING:Usingablender,blendplumcompote, tofu,vanilla,andagaveuntilsmooth.Addcornstarchandbakingpowder;blenduntilcombined.Placefillingincrust.Bakefor30minutes.Turnovenoffbutleavepieinfor

another15minutes.Letcoolonwire rack.Transfer to freezer for2hours,as it iseasier toslice

frozen

YIELD:8to10servings

APPLEPUMPKINPIE

Sugarsub:agavenectar,driedfruit(dates),andfruitjuice(apple) SoyFreeEver wonder what would happen if an apple and a pumpkin had a pie babytogether?Here’sthescrumptiousanswer.

FORCRUST:11/2cups(180g)lightspeltflour1/4teaspoonfineseasalt

2tablespoons(42g)agavenectar1/4cup(60ml)peanutoil1/4cup(60ml)water

FORFILLING:

1cup(240g)pittedMedjooldates,halved

23/4cups(650ml)applejuice3/4cup(74g)pecanhalves1tablespoon(7g)groundcinnamon1teaspoongroundginger1/2teaspoongroundnutmeg1/4teaspoonfineseasaltNonstickcookingspray

11/2cups(366g)pumpkinpurée2teaspoonspurevanillaextract2teaspoonsmapleextract2tablespoons(16g)cornstarch

TOMAKETHECRUST: Sift flour and salt in large bowl. Stir in remainingingredients,adding1tablespoon(15ml)ofwateratatimeuntildoughforms.Wrapdoughinplasticandrefrigeratefor2hours.

TOMAKETHEFILLING:Combinedatesand3/4cup (180ml)of juice inalargesaucepan.Cookovermedium-highheatfor6minutes,oruntildatesstarttodissolve.Add pecans and spices. Cook for another minute. Add 11/2 cups (355ml)

juiceandsalt.Setaside.Preheatovento375°F(190°C,orgasmark5).Lightly coat a 9-inch (23 cm) round cake panwith cooking spray. Sprinkle

someflouroncounterandrolloutdoughtofitpan.Carefully transfer dough to cake pan and prick in several placeswith fork.

Cover with parchment paper, weigh down with dry beans, and bake for 8minutes.Removefromovenandplaceonwirerack.Usingablender,blenddatemixture,pumpkin,andextractsuntilsmooth.Combineremaining1/2cup(120ml)juicewithcornstarchtomakeaslurry.Addslurrytofilling;blenduntilsmooth.Placefillingintocrust;bakefor50minutes,oruntilcenterisset.Transferpantowirerack.Chillovernight.

YIELD:8to10servings

CHIPOTLECARAMELCOOKIES

Sugarsub:Sucanatandpuremaplesyrup CornFreeThesecookiesarethinandchewyandwilltickleyourtastebuds.Ifthethoughtofaddingchipotletoyoursweetsgivesyoupause,bedaringandtryitwiththeamountofchipotlecalledforandadjusttoyourlikingthenexttimeyoumakeabatch!

1cup(192g)Sucanat1/2cup(112g)nondairybutter

2tablespoons(30ml)puremaplesyrup1/2teaspoonfineseasalt1/2teaspoonchipotlepowdertotaste,optional2teaspoonspurevanillaextract1/2teaspoonbakingsoda1/2cup(68g)vegandry-roastedpeanuts2cups(240g)wholewheatpastryflour

PREHEAT OVEN to 350°F (180°C, or gas mark 4). Line two large cookiesheetswithparchmentpaperorsiliconebakingmats.Inamediummicrowave-safebowl,combineSucanat,butter,syrup,salt,and

chipotle.Microwaveuntilbuttermelts,sugardissolves,andthemixturestartstoboil,at

least1minute.Stirwell.Stir invanilla.Addbakingsoda,stirwell; themixturewillbubble

upandbecomeabitthicker.Stirinpeanuts.Letcoolforafewminutes.Addflourandstirwell.Place2heapingtablespoons(55g)doughontopreparedcookiesheets.Flattenthecookies,astheyonlyspreadalittlewhilebaking.Bakefor10minutes,oruntilcookiesstartturninggoldenbrownattheedges.Removefromovenandletcoolonsheetsuntilfirmenoughtotransfertowire

rack.

YIELD:12largecookies

PEARCHAIROLLS

Sugarsub:Sucanat,fruitpurée(pear),anddriedfruit(pear)Adeliciouslyspicyrollthatmakeswakingupinthemorningatouchmorebearable.Theteamasalausedinboththerollsandthefillingisaspicemixturethatyou’llfindintheinternationalsectionofwell-stockedsupermarkets.

FORROLLS:2teaspoonsactivedryyeast

1/2cup(96g)Sucanat11/4cups(295ml)nondairymilk,heatedtolukewarm1/4cup(56g)solidcoconutoil,melted

8ounces(227g)pearsauce41/4cups(595g)wholespeltflour1tablespoon(7g)teamasala2teaspoonsgroundcinnamon1teaspoongingerpowder

11/2teaspoonsseasalt

FORFILLING:

1/2cup(120g)pearsauce2teaspoonsteamasala

1/4cup(48g)Sucanat

1cup(144g)choppeddriedpear,rehydratedinhottea

FORICING:11/2cups(304g)veganwhitechocolatechips3tablespoons(45ml)nondairymilk

TOMAKETHEROLLS:ProofyeastwithSucanatandmilkfor5minutes.Addoilandpearsaucetoyeastmixture.Combinewith remaining ingredients. Stir for 4minutes, scraping sides and

gatheringdough.Coverwithplasticwrap;letrisefor3hours.Chillovernight.Linebakingsheetwithparchmentpaperorsiliconebakingmat.Grab1/2cup(160g)doughperroll.Flattendoughontoparchmentpaperor

baking mat into thin rectangle. Spread 1 tablespoon (15 g) pear sauce overdough, leaving less than1/2 inch (1.27cm) fromedges.CombinemasalawithSucanat in small bowl; sprinkle 11/2 teaspoons on top of sauce; top with 2tablespoons(18g)choppedpear.Carefullyrollupdoughlengthwise,usingdoughscraperifneeded,asdough

maybesticky.Patdowntoformroll;repeatwithremainingdough.Coverrollswithplasticwrap;letrestfor1hour.Preheatovento375°F(190°C,orgasmark5).Bakefor24minutes,oruntil

bottomofrollssoundshollowwhentapped.Letcoolonwirerack.

TOMAKETHEICING:Combineallingredientsinsmallmicrowave-safebowl.Heatfor1minuteinmicrowave;stiruntilchipsmelt.Drizzleoverrolls.

YIELD:8rolls

BAKEDAPPLEPUDDINGS

Sugarsub:driedfruit(dates)andapplesauce WheatFreeAdeliciousbakedpuddingthatisperfectforbreakfastordessert,andversatileenoughtoencourageyoutoincorporateothergrains,nuts,andspices.

1/2teaspoonnondairybutter1/4cup(20g)old-fashionedorquickoats3/4cup(75g)walnuthalves

4Medjooldates,pittedandquartered

1/2cup(122g)HomemadeApplesauce(page231)11/2teaspoonspurevanillaextract1/2teaspoongroundcinnamonPinchfineseasalt

1/4teaspoonbakingpowder

PREHEATOVENto350°F(180°C,orgasmark4).Lightlycoattwo6-ounce(170g)oven-saferamekinswithbutter.Combineoatsandwalnutsinfoodprocessor.Blenduntilfinelyground.Adddates,andprocessuntilsmooth.Addremainingingredientsandprocess

untilsmooth.Dividethestickybatterintopreparedramekins.Sprinkleanextrapinchofgroundcinnamonontopofeachramekin.Bakefor10minutes,oruntilset.Enjoywarm,atroomtemperature,orcold.

YIELD:2servings

STICKYSWEETCRUNCHYBISCUITS

Sugar sub: Sucanat, pure maple syrup, and dried fruit (raisins) Thepreparationisslightlymessy,butthesecrunchybiscuitsareworthit!

FORSYRUP:

1/4cup(48g)Sucanat1/4cup(56g)nondairybutter

1/4cup(60ml)puremaplesyrupNonstickcookingspray

FORFILLING:

1/3cup(64g)Sucanat2teaspoonsgroundcinnamon

1/3cup(53g)raisins

FORBISCUITS:10ounces(283g)anythickjam1/2cup(120ml)nondairymilk1/4cup(60ml)peanutoil

1tablespoon(15ml)puremaplesyrup1/2teaspoonfineseasalt2cups(280g)wholespeltflour1tablespoon(12g)bakingpowder1/2cup(40g)old-fashionedoats

TO MAKE THE SYRUP: Combine Sucanat, butter, and syrup in medium

saucepan.Cookovermedium-highheat,untilbuttermelts.Lowerheattomedium,and

cookfor1minute,stirringconstantly.Setaside.Preheat oven to 375°F 111(190°C, or gasmark 5). Coat jumbomuffin pan

withcookingspray.Poursyrupintopreparedmuffinpan.Setaside.

TOMAKETHEFILLING:Combineallingredientsinsmallbowl.Setaside.

TOMAKETHEBISCUITS:Whiskjam,milk,oil,syrup,andsaltinlargebowl.Sift flourandbakingpowderon top,stir inwithoatsusingafork,until just

mixed.In each muffin cup, spread scant 1/4 cup (65 g) dough on top of syrup.

Sprinkle 11/2 tablespoons (15 g) filling on top of dough. Carefully spreadremaining dough equally among muffin cups. Place muffin pan on top ofrimmedbakingsheettocatchspills.Bakefor25minutes.Leavingovenon,removepantowirerack;letstandfor

10minutes.Flipbiscuitsontopieceofparchmentpaperorsiliconebakingmat.Transferto

baking sheet; bake for 10minutes.Let cool onwire rack.Enjoy straight fromfridgeforcrispiestresults.

YIELD:6jumbobiscuits

SALTEDCARAMELWHEATTREATS

Sugarsub:organicbrownsugarandbrownricesyrup CornFreeThis snack is all about crunchy, sweet, and salty! If you can find chocolate-covered mini pretzels, more power to you. The caramel prep will melt thechocolate, but who’s complaining? If not, non-chocolate-covered pretzels arejustfine.Thepuffedwheatcanbereplacedwithpuffedbrownrice,andifyoucanfind

gluten-freepretzels,thissnackisreadyfortheGFcrowd.

6cups(114g)puffedwheat8ounces(227g)saltedminipretzels,coarselychopped1/4cup(56g)nondairybutter

1/2cup(96g)organicbrownsugar

1/2cup(168g)brownricesyrup1/4teaspoonbakingsoda1cup(137g)vegandry-roastedsaltedpeanuts1teaspoonpurevanillaextract

LINEA9-inch(23cm)squarepanwithwaxedpaper.Combinewheatandpretzelsinalargebowl.Inamediumsaucepan,combinebutter,sugar,andsyrup.Bringtoaboiland

cookfor1minute,stirringconstantly.Remove fromheat. Stir in baking soda; the caramelwill thickenup.Stir in

peanutsandvanilla.Pourmixtureoverwheatandpretzels;stiruntilcombined.Spreadmixture in pan and press downwith another piece of waxed paper.

Storeinfridgefor1houruntilsetbeforeslicingandenjoying.

YIELD:12treatsormore

NO-SUGAR-ADDEDCAKEYCHOCOLATECOOKIES

Sugar sub: xylitol, stevia, or blends We’re happy to report that thesecookies have no added sugar! And their texture is perfect for whoopie pies!SandwichthemaroundABCMoussetopper(page244)foranindulgenttreat.

21/2cups(313g)all-purposeflour1/2cup(40g)siftedunsweetenedcocoapowder1tablespoon(3g)instantespressopowder,optional11/2teaspoonsbakingpowder1/2teaspoonbakingsoda1/4teaspoonsalt1/4teaspoongroundcinnamon1 cup (192 g) xylitol (or stevia and xylitol blend, such as Truvia or Z-

Sweet)11/4cups(295ml)nondairymilk1/4cup(60ml)oil1tablespoon(15ml)purevanillaextract6ounces(170g)nondairyyogurt

PREHEAT OVEN to 350°F (180°C, or gas mark 4). Line baking sheet withparchmentpaperorsiliconebakingmat.In a large mixing bowl, combine flour, cocoa powder, espresso powder,

bakingpowder,bakingsoda,salt,cinnamon,andxylitol.Inaseparatebowl,combinemilk,oil,vanilla,andyogurt.Foldwetingredientsintodry,beingcarefulnottoovermix.Spoon 2 tablespoons (30 g) batter onto baking sheet, allowing for room to

spread,about6cookiespersheet.Bake for 12 to 15 minutes, until cookies are crackly on top. Cool briefly

beforetransferringtowireracktocoolcompletely.

YIELD:24cookies

ABCMOUSSETOPPER

Sugarsub:fruit(banana)andsugarcontainedinchocolate CornFree

WheatFreeSweetened with fruit and no added refined sugar (other than what’s in thechocolate), this tasty topper ishealthier thanstandard frostings thatarepackedwithshorteningandpowderedsugar.

11/2cups(264g)bittersweetchocolatechunks1/4cup(60ml)coconutmilk

2largeripebananas,sliced(11/2cups,or240g)2smallripeHaasavocados,pittedandpeeled1teaspoonpurevanillaextract1/2teaspoonrumextract1/2teaspoonpureorangeextract1/4teaspoonpurecoconutextractpinchseasalt

MELTCHOCOLATE inmicrowave. Placemilk, bananas, avocados, extracts,andsalt in foodprocessor.Blenduntil smooth.Addhalf themeltedchocolate;process until smooth, scraping sides occasionally. Transfer into large bowl orindividual dessert dishes. Swirl what’s left of the melted chocolate with a

toothpick,makingchocolateribbonsthatwillhardenwhenchilled,providingacrunchysurprisewhenthemousseisenjoyed.Chillbeforeserving.

YIELD: 31/2 cups (963 g), enough for 6 desserts or to frost 24 cupcakes, 12whoopiepies,or1double-layercake

LEMONRASPBERRYFRUIT-FILLEDDESSERT

Sugarsub:justnaturallysugarfree!

GlutenFree NutFree

QuickandEasy SoyFree

WheatFreeThisdessert is tartand lightandperfectonahotafternoonwhenyoucan’tbebotheredtopullouttheicecreammaker!

1ripebanana1/4cup(60ml)freshlemonjuice1cup(123g)freshorfrozenraspberries2cups(470ml)riceorlightcoconutmilk1teaspoongluten-freepurevanillaextract3tablespoons(36g)Z-Sweet,or1tablespoon(12g)Truviaorothersteviablend,or1/4teaspoonstevialiquidorpuresteviapowder

1teaspoonxanthangum

ADDALLINGREDIENTStoblenderandblenduntilsmoothandthickened.Chillinthefridgebeforeserving.

YIELD:3cups(750ml)

Note:Thismixtureworkswellformakingicepops.Justpourtheblendedingredients into ice-popmolds, freeze, and enjoya refreshingno-sugar-addedtreat!

BANANACHUTNEY

Sugarsub:fruit(banana)andSucanat CornFree SoyFree

WheatFreeThisdeliciouslysweetandtangychutneytastesgreatservedwithroastedsweetpotatoesoranywherechutneysarecalledfor.ItisalsothestarofourBananaChutneyQuickBread(page82).1tablespoon(15ml)sesameoil(nottoasted)1/4cup(40g)choppedredonion

2mediumbananas,cutinlargechunks1teaspooncoarseseasalt4ounces(112g)fire-roasteddicedgreenchiliespinchredpepperflakes,optional

1/2cup(96g)Sucanat1/2cup(120ml)applecidervinegar1teaspoongarammasala1teaspoongroundginger1teaspooncuminseeds2teaspoonstamarindpaste

COMBINEOILandredonioninamediumsaucepan.Cookovermedium-highheatfor2minutes,untiltheonionturnstranslucent.Addremainingingredients,andcookovermediumheatfor10minutes,untilthickened.Placemixture inmason jarsandclose tightlywhilestillhot.Store infridge.

Keepswellforatleast1week.

YIELD:2cups(480g)

Chapter9

ForBetter-,Lower-,andNo-FatFoods:

HOWTOSUBSTITUTEFORFAT

LET’SFACEIT:Fataddsflavor.Butcuttingbackandchoosinghealthier,morenatural alternatives doesn’t have tomean you’ve seen the end of great tastingmeals.

ConsidertheFactsGoodfats,badfats,transfats,saturatedfats,unsaturatedfats,monounsaturatedfats,andhydrogenatedfats...Thelistgoesonandon.Truthbetold,notallfatsare bad for us. In fact, essential fatty acids DHA and EPA are essential forproperbrainandnervefunction.But not all fats are created equal. Naturally occurring fats found in nuts,

avocados, seeds, grains, and other plant foods are the best way tomaintain awell-balanceddiet.It’s when we start adding fats to our foods that we need to be careful,

especiallywhenpurchasingready-madefoods.Takeforexamplehydrogenatedfat,acommonaddedfatfoundinprocessed

prepackaged foods. The process of hydrogenating fats is basically addinghydrogen to liquidoil,whichkeeps it solidat room temperatureand increasestheshelflifeandmeltingpoint.Thereisabsolutelynothingnaturalornutritiousaboutit.Studiesshowalinkbetweentheseartery-cloggingfatsandanincreasedriskofcancer,heartdisease,andobesity,andacompromisedimmunesystem.Moderationiskey,andtherearesomanywaysofincorporatinghealthierfats

or switching to flavorful lower fat options that it’d be a pity for anyone tobelievetheonlywaytomaintainahealthyweightandbodyistogiveupontastealtogether.

Let’s get acquainted with a few substitutions by looking at the followingchart.

FatSubstitutionGuidelines

VEGANIZED!:SAMPLERECIPELet’shavealookat thefollowingtraditionalrecipeforanexampleofhowwewould

WACKYCAKEThisrecipehasbeenadaptedfromthewell-knowndepression-eraegg-freeanddairy-freecakethathaspleasedpalatesforages.

PREHEATOVENto350°F(180°C,orgasmark4).Lightlycoatan8-inch(20cm)squarebakingpanwithcookingspray.In a large bowl, sift together flours, powdered evaporated cane juice, cocoa

powder,bakingsoda,andsalt.Setaside.Inasmallbowl,whisktogethervanilla,vinegar,applesauce,andmilk.Foldwetingredientsintodry,beingcarefulnottoovermix.

Foldinchocolatechips,ifusing.Placebatterintopreparedpan.Bakefor30to40minutes,oruntilatoothpick

insertedincentercomesoutclean.Placeonawirerackandcoolcompletely.

YIELD:10servings

FindingFatAlternativesandSubstitutesattheStoreMostsupermarketsandhealth-foodstorescarryalargevarietyofoils,nondairybutters,vegetablebroths,andjuices,aswellas:Applesauce:Seepage231forrecipe. Great as a substitute for fat in baked goods like cakes, muffins, andcookies(ifthelatteraremeanttobeabitcakier).Actsasaneggsubstituteatthesame time.Other fruitandvegetablepuréessuchaspumpkin,driedplum,andsweetpotatoesworkjustaswell,aslongasyoupairthemaccordingtoflavorsothattheydon’toverwhelmthedish.Borageoil:Greatforsaladsorotherfoodsthatdon’trequireheating.Canola oil: Also known as rapeseed, bestwhen purchased organic or non-

GMO.Veryneutralinflavor.Greatforbakingandsautés.Corn oil: Great for sauces, foods cooked at low heat, frying, and for all-

purposecooking.Coconut oil:Adds great flavor.Great for baking, sauces, sautés, and foods

cookedatlowheat.Flaxseed oil: Rich in omega-3 fatty acids. Great for salads and foods that

won’tbeheated.Freshanddriedherbs:Agreatway toaddflavorwith lessornofatwhile

decreasingtheneedforextrasalt.Grapeseedoil:Greatforsalads,baking,andsautés.Hempoil:Richinessentialomegas.Greatforsaucesandfoodscookedatlow

heat.Nondairybutter:Purchasethenonhydrogenatedkind.Useinmoderationas

itisstillahighlyprocessedproduct.Oliveoil:Extra-virginisgreatforsauces,drizzling,andfoodscookedatlow

heat.Regularisgreatforbaking,sautés,frying,andforall-purposecooking.Peanut oil:Great for sauces, foods cooked at lowheat, frying, and for all-

purposecooking.Saffloweroil:Greatforsaladsandotherfoodsthatwon’tbeheated.Sesameoil:Toastedvarietydeliversbold flavorand isgreat for saucesand

foodscookedat lowheat.Regular ismilder in flavor,great for fryingandall-purposecooking.

Walnutoil:Rich in essential omegas.Great for salads andother foods thatwon’tbeheated.Vegetable broth, white and red wine, beer, fruit and vegetable Juices:

Perfect forcookingwith lessorno fat, theseadd flavorwhile retaining food’stextureandmoisture.Chooselow-sodiumvegetablebrothandvegetablejuices,ormakeyourown.Vegetableoil:Mild-flavored.Greatforall-purposecookingandbaking.

MakingFatAlternativesandSubstitutesatHomeIt’ssurprisinglyeasytomakehealthyandlower-fatalternativestooilandbutterathome.

USE FRESH HERBS, SPICES, VEGETABLEBROTH, VEGETABLE AND FRUIT JUICE,WHITEANDREDWINE,VINEGARS,BEERMake use of plenty of fresh herbs, vegetable broth, white wine, and otherseasoningsinyourcooking.It’sawell-knownfactthatfataddsflavortofoods,butthereareotherwaystocontributeflavorwithoutaddingasmanycaloriesorasmuch fat.Add just a small amount of healthy fat tomake sure foodsdon’tstick,andthenturntofreshherbstoaddaburstoffreshnessandvitamins,alongwithapleasingvisualaspectthattakesanydishfromboringtoextraordinary.Iffreshherbsarehard toobtaindependingon theseason,driedherbsareagreatsubstitution.Usually1teaspoonofadriedherbwillprovidethesameamountofflavoras1tablespoon(3g,dependingontheherb)ofitsfreshcounterpart.Using broth, wine, vinegars, and beer (pick nonalcoholic versions if you

prefer)isanothergreatwaytoimpartflavortoyourfood,althoughitwon’tbeaslowincaloriesasusingbrothorherbs.Therearesomanygreatflavorsavailableatyourmarket;youwon’tknowwhichtoselect!Checkwww.barnivore.comtoseewhichwinesandbeersarevegan-friendly.Theseliquidscanbothdeglazeapanandsteamyourveggieswithoutadding

anoutrageousamountoffat.Chooselow-sodiumbrothsinordertocontrolyoursaltintake.

USEFRUITORVEGETABLEPURÉESReplacing fat with fruit purées in baked goods is a healthy and flavorful

substitution thatalsoreduces theamountofsugar,dependingon thesweetnessofthepuréeinuse.Becarefulwhichfruityoupick—some,likebananas,havestrong flavors that can take over the whole dish. Get creative and test outavocado purée, pumpkin purée and even beans!Note that you can reduce theamountoffattoonly2tablespoons(30ml)oilor(28g)nondairybutterinbakedgoodswhileincreasingtheamountofapplesauceorotherfruitpuréeaccordingly—butnot lower than thatas it couldmake forgummy treats.Also,using fruitpuréeincookiestoreplacefatwillchangethetexture,makingforcakeycookies.

USEOLIVEOILBUTTERSeechapter1(page19)forrecipe!

USENONSTICKCOOKINGSPRAYAgreatwaytokeeptheamountoffatandcaloriesdownwhilemakingsurethatyourbakedgoodswon’t disappoint by sticking to thepan andbreaking into amillion pieces.While on the subject of sprays, consider filling a small spraybottlewithanyoilinordertokeeptheamountsusedtoaminimum.

USENUTBUTTERSAsageneralrule,1cup(about128g,dependingonthenut)nutsturnsinto1/2cup(128g)nutbutter.Thehigherinfatthenuts,thesmootherthebutter.Ifyouwantcrunchybutter,addahandfulofextranutswhenyou’realmostdonewiththeprocessing.Makeyournutbutterseasier tospreadand lower in fatbyemulsifyingwith

justalittlewater,fruitjuice,liquidsweetener,oil,ornondairymilk.Ever think about a flavored nut butter? Think cinnamon and raisin, maple

syrup,orevenmeltedchocolate!Wefind that toastingnutsmakes themeasier to turn intobutter. Just spread

themonabakingsheetandbakeat400°F (200°C,orgasmark6) for5 to10minutes,untilfragrant.Make small batches of homemade nut butters, as they are more perishable

thanstore-bought,andstore in thefridgeforuptoamonth.Storeyournuts inthefridgeorfreezersothattheydon’tturnrancidduetotheirhighfatcontent.While using a Vita-Mix makes preparing nut butters a breeze, it is an

expensiveinvestmentthatneitherwenoralotofpeoplecanafford,andyoucanrelyonanefficientfoodprocessortodothejob.Itwilltakemoretimeforthemtoreleasetheiroil,upto15minutesdependingonthenutsandmachine.Take

occasionalbreakssothatthemotordoesn’toverheatonyou!

RecipeswithLessFat,HealthierFat,orNoFatatAll!Ifyouarelookingforwaystoreduceyourfatintake,oryousimplywanttoswitchtofatsthatarebetterforyourheartandgeneralwell-being,thefollowingrecipeswillhelpyoutakeasteptowardshappierarteries.

WHITECHOCOLATEORANGECORNMUFFINS

Fatsub:fruitpurée(apple) LowFatApplesauce providesmoisture so that no added fat is necessary,whichmakesthisatastyandhealthymuffintogetyourdaystartedright.

1/2cup(168g)agavenectar1/2cup(120ml)nondairymilk1/2teaspoonorangezest1/2cup(120ml)freshorangejuice2teaspoonsapplecidervinegar

1/4cup(60g)unsweetenedapplesauce1/2cup(102g)veganWhitechocolatechipsorWhitechocolate(page23),cutintochunks

1/2teaspoonfineseasalt11/4cups(150g)wholewheatpastryflour11/4cups(175g)cornmeal1teaspoonbakingsoda

PREHEATOVENto350°F(180°C,orgasmark4).Lineastandardmuffintinwithpaperliners.Combine agave,milk, zest, juice, vinegar, applesauce, chocolate chips, and

saltinalargebowl.Addflour,cornmeal,andbakingsoda;stiruntilcombined.Dividebatterintopreparedmuffintin,fillingalmosttothetopofpaperliner.Bakefor18minutes,oruntilgoldenbrownontopandfirmwhentouched.Letcoolonwirerack.

CHOCOLATE MUFFINS WITH FRUITY CHOCOLATETOPPER

Fatsub:dried fruitpurée (prunes)madewith fruit juice (apple) Corn

Free LowFat SoyFreeTiredoflow-fattreatsthatareasdryascanbeandlowinflavortoboot?Givethesetenderanddeliciousmuffinsatry,andrestassuredthedriedplumswon’t

overwhelmtheflavor,buttheywillthrowextrafiberandvitaminsintothemix.

FORTOPPER:1/2cup(160g)all-fruitspread1/2cup(40g)unsweetenedcocoapowder

FORMUFFINS:

2cups(470ml)spicedapplecider

3/4cup(120g)driedplums1/4teaspoonfineseasalt1tablespoon(15ml)purevanillaextract1cup(192g)rawsugar1cup(80g)unsweetenedcocoapowder2teaspoonsapplecidervinegar2/3cup(100g)choppedsemisweetchocolate21/2cups(300g)wholewheatpastryflour2teaspoonsbakingsoda

TOMAKETHETOPPER:Combinefruitspreadandcocoapowderinabowl.Themixtureshouldbeeasytospread.Setaside.

TOMAKETHEMUFFINS:Bringcidertoaboil.Addplumsandsimmerfor8minutes.Transfer toblenderalongwithsalt,vanilla, sugar,cocoapowder,andvinegar.Blenduntilsmooth.Setasidetocoolcompletelybeforeusing.Preheat oven to 350°F (180°C, or gasmark 4).Line 2 standardmuffin tins

with16paperliners.Placewetingredientsinalargebowl.Addchoppedchocolate.Siftflourand

bakingsodaontop.Folddryingredientsintowet,beingcarefulnottoovermix.Ifbatteristoodry,

addextraapplecider,1tablespoon(15ml)atatime,stirringjusttocombine.Placebatterintopreparedmuffintins,reachingthetopoftheliner.Bake for 18 minutes, or until a toothpick inserted in the center comes out

clean.Letcoolcompletelybeforeapplyingtopper.

YIELD:16muffins

TOMATOALMONDHUMMUS

Fatsub:naturalfatsinoliveoilandnutbutter(almond) CornFreeQuickandEasy

WheatFreeUse this as you would any hummus: on bread or chips, or on top of roastedpotatoesorveggies.Bythinningitoutwithalittleexcesswaterfromrehydratingthesun-driedtomatoes,you’vegotarichandwonderfulsauceforpasta.

3mediumRomatomatoes,halved1largeclovegarlic

3tablespoons(45ml)oliveoil3tablespoons(45ml)redwinevinegar2teaspoonssmokedpaprika1/2teaspoongroundblackpepper

1/4cup(64g)toastedalmondbutter1/2teaspoonfineseasalttotaste6 sun-dried tomatoes, rehydrated in1/4 cup (60ml)boilingwater for10minutes;squeezeoutexcesswaterbeforeusing

1can(15ounces,or425g)chickpeas,drainedandrinsed

COMBINE ALL INGREDIENTS in blender or food processor. Blend untilsmooth.Serveatroomtemperatureorchilled.Storeinairtightcontainerinfridge.

YIELD:3cups(650g)

FAT-FREEPLUMDIPPINGSAUCE

Fatsub:naturallyfatfreewithenhancedflavors!

CornFree LowFat

NutFree SoyFree

QuickandEasy

GreattoenjoywithCrispyTofuVeggieSpringRolls(page124)oranythingthatneedsakickwithoutextrafat.Addsomechoppedsaltedpeanuts ifyoufancy,forsomecrunch.

22.5-ounce(71g)jarsorganicplumbabyfood3tablespoonsto1/4cup(45to60ml)seasonedricevinegarPinchfineseasalt

1teaspoongroundginger2 teaspoons to 1 tablespoon (15 ml) sambal oelek (a spicy condimentavailableintheinternationalfoodsectionofwell-stockedsupermarkets)

3tablespoons(63g)brownricesyruporagavenectar1clovegarlic,peeledandminced1scallion,chopped

COMBINE ALL INGREDIENTS in a medium bowl. Store in an airtightcontainerinthefridge.Keepswellforaboutaweek.

YIELD:1cup(235ml)

ROASTEDSQUASHANDLENTILSPREAD

Fatsub:naturalfatsinoliveoilandseedbutter(sesame) GlutenFree

SoyFree WheatFree

This spread is great in sandwiches and as a “bff” to your roasted potatoes orsteamedveggies.Youcanalsothinitoutalittleanduseasasauceforpasta.Orbeunladylikelikeusandeatitasiswithaspoon.

23/4cups(564g)butternutsquashcubes

2tablespoons(30ml)extra-virginoliveoil1cup(192g)uncookedredlentils,cookedin1quart(940ml)waterfor20minutesoruntilmushy,drained

1tablespoon(6g)garammasala

1/4cup(64g)tahinioranynutbutter1clovegarlic,peeledandchopped1tablespoon(7g)granulatedonion1teaspoongroundcoriander1/2teaspooncayennepeppertotaste1teaspoonpaprika1teaspoonfineseasalt3/4cup(180ml)unsweetenedalmondmilk,orvegetablebrothforlesssalt

TOROASTSQUASHCUBESpreheatovento400°F(200°C,orgasmark6).Tosscubeswitholiveoilandspreadonbakingsheet.Roastfor45minutes,oruntiltender.Combineallingredients(exceptmilkorbroth)infoodprocessororblender.

Blend until smooth. Add milk or broth as needed, depending on desiredthickness.Enjoywarm,atroomtemperature,orcold.

YIELD:4cups(1kg)

TAMARINDALMONDDIP

Fatsub:naturalfatsinnutbutter(almond) CornFree QuickandEasy

SoyFreeThis flavorful dip is just right served with Crispy Tofu Veggie Spring Rolls(page124).

1/4cup(60ml)filteredwater

1/4cup(64g)crunchynaturalalmondbutter3tablespoons(45ml)seasonedricevinegar2tablespoons(20g)tamarindpastesquirtsrirachatotaste

2tablespoons(42g)agavenectar1teaspoongroundginger1clovegarlic,peeledandchopped

COMBINEALLINGREDIENTSinfoodprocessororblender,andblenduntilsmooth.Storeinanairtightcontainerinthefridge.Keepswellforaboutaweek.

YIELD:1cup(235g)

NO-FATBALSAMICMUSTARDDRESSING

Fat sub: no oil added Corn Free Low Fat Nut FreeQuickandEasyWait!Nooil?That’sright.Asuperkickydressingwithoutanounceoffat!enjoyoverdarkleafygreensorwarmedwithsteamedkale.

1/2cup(120g)mildDijonmustard1/2cup(120ml)balsamicvinegar2tablespoons(30ml)agavenectar1tablespoon(8g)garlicpowder1tablespoon(8g)onionpowder1/4teaspoonsaltBlackpeppertotaste

COMBINEALL INGREDIENTS in an airtight container, coverwith lid, andshaketomix.Storeinthefridgeuntilreadytouse.

YIELD:Justover1cup(270ml)

SPICYMANGOCUCUMBERSALAD

Fatsub:natural fats innutbutter (peanut)andsesameoil CornFree

A refreshing salad that makes for a great summer meal, especially whenaccompanied by Yucca fries (page 178) or toasted baguette slices. For bestresults, combine cucumber slices with 1 teaspoon fine sea salt, and leave tosweatfor1hour,rinsingoffsaltbeforestirringintosalad.

1/4 cup (30 g) chopped chili-coated dried mango (or add 1/2 teaspoonsmoked paprika and 1/8 teaspoon cayenne pepper to sweetened driedmango)

2tablespoons(32g)crunchynaturalpeanutbutter1clovegarlic,peeledandminced2scallions,choppedSquirtsrirachatotaste2teaspoonsbrownricesyrup1/4cup(60ml)ricevinegarPinchfineseasalttotaste

2teaspoonstoastedsesameoil1Englishcucumber,thinlysliced4celerystalks,thinlyslicedChoppedfreshcilantro,forgarnish

COMBINEFIRST9ingredientsinalargebowl.

Addcucumberandcelery,stirtocombine.Sprinklewithfreshcilantro.

YIELD:2servings

KABLOOEY!

Fatsub:justnaturallylowinfat!

CornFree QuickandEasy

SoyFreeThisspinonclassictabouli,madewithkashahere,tastesgreatservedwarmorcold. Though not really low in fat, it contains just a small amount of heart-healthyoliveoil to add to the flavor. Ifyoucannot find toastedkasha, simplytoastyourgroatsinadrypanbeforeboiling.

2cups(470g)vegetablebroth1cup(168g)toastedkasha(orbuckwheatgroats)1cup(60g)choppedfreshparsley8sun-driedtomatoes,packedinoil,chopped1tablespoon(15g)mincedgarlic2tablespoons(30ml)oliveoil1/4cup(60ml)freshlemonjuiceSaltandpeppertotaste

BRINGBROTHtoboil.Add groats and simmer until liquid is absorbed, between 5 to 15 minutes

(cookingtimevariesdependingonbrand).Stiroccasionallytopreventscorchingonthebottomofthepot.Addextraliquidifneeded.Removefromheat.Stirinremainingingredients.Servewarmorcold.

YIELD:2main-dishor4side-dishservings

JALAPENOCRANBERRYPAPAYACOUSCOUS

CornFree LowFatSweet,spicy,andalittlebitsour,withnoaddedfat.Tastesscrumptioushotorcold.Weprefertoeatitcoldoverabedofbabyspinachorsteamedkale.Skiptheoptionaltofuortempeh,andyou’vemadethedishsoyfree!

2jalapeños,seededandcored2cups(470ml)water1cup(173g)uncookedpearlcouscous(Israelicouscous)6ounces(170g)extra-firmtofuortempeh,finelychopped(optional)1/2papaya,finelydiced1/4cup(30g)driedcranberries1/4cup(64g)sunflowerseeds2tablespoons(30ml)freshlemonorlimejuice2teaspoonsricevinegar1teaspoonagavenectar1/2teaspoongroundcumin1/2teaspoonchilipowderSaltandpeppertotaste

PREHEATOVENto350°F(180°C,orgasmark4).Roastjalapeñosinovenfor30minutes.Whilejalapeñosareroasting,preparecouscousbybringing2cupswatertoa

boil. Add couscous, stir, remove from heat, cover, and let sit for about 20minutestoabsorbliquid.Fluffwithafork.Oncejalapeñosareroastedandcoolenoughtotouch,finelydicethem.In a large mixing bowl, combine remaining ingredients with jalapeños and

couscous.

YIELD:8side-dishservings

SMASHEDPEPPERPEAS

Fatsub:justnaturallylowinfat!

CornFree GlutenFree

LowFat NutFree

QuickandEasy SoyFree

WheatFreePeas aregood,but thesepeas are awesome.Serve as analternative tomashedpotatoes...Withoutanyaddedfat!

3/4cup(180ml)vegetablebroth1mediumyellowonion,diced2clovesgarlic,peeledandminced2tablespoons(30g)preparedhorseradish2tablespoons(30g)mildDijonmustard1to2teaspoonsgroundblackpeppertotaste1pound(454g)freshorfrozenpeas,thawedSalttotaste

BRINGBROTHtoaboil.Reducetoasimmer.Addonionandgarlic,cover,andcookovermedium-lowheatfor20minutes,

oruntilvegetablesaresoftandmostoftheliquidhasbeenabsorbed.Stirinhorseradish,mustard,pepper,andpeas.Heatthrough.Usingablenderorfoodprocessor,puréeuntilmostlysmoothbutstillalittle

chunky.Addsalttotaste.

YIELD:4to6servings

COLDMULTIGRAINSALAD

Fatsub:nooiladded CornFree LowFat

NutFreeThisrecipeyieldsahugeamountofadelicioussaladthatisperfectforpotlucks.

FORSALAD:1cup(200g)uncookedpearlbarley1cup(168g)uncookedredorwhitequinoa1cup(180g)uncookedwildriceblend1/3cup(28g)finelychoppedgreenonion1shallot,diced1redorgreenbellpepper,cored,seeded,anddiced2tablespoons(30g)mincedgarlic1cup(60g)packed,finelychoppedfreshparsley

FORDRESSING:1/4cup(60ml)applecidervinegar1/4cup(60ml)BraggLiquidAminosorsoysauce

1/4cup(84g)agavenectar1tablespoon(4g)redpepperflakestotasteSaltandpeppertotaste

TOMAKETHESALAD:Tocookbarley,theratioofgraintowateris1:3.Tocookriceandquinoa,theratiois1:2.Itisnotrecommendedtocookthegrainstogether.Youcan,however, cook them in theovenat the same time.Mix theproper ratios, each into a separate covered oven-safe casserole, and bake at350°F (180°C, or gas mark 4) until water is absorbed and grains are tender,about45minutesto1hour.Fluffwithafork.Refrigerategrainsuntilreadytouse.Oncegrainsarechilled,mixthemtogetherinalargebowl.Addgreenonion,

shallot,bellpepper,garlic,andparsley.Tomake thedressing:Whisk togethervinegar,Bragg’sorsoysauce,agave,

redpepperflakes,salt,andpepperinsmallbowl.Adddressingtosalad;tosstomix.Keeprefrigerateduntilreadytoserve.

YIELD:24side-dishservings

ORANGE MOLASSES GRILLED TEMPEH KEBABS INCURLYMUSTARDGREENS

Fat sub: coconutoil incurlymustard+nooil added in tempeh Corn

Free WheatFreeSweet,savory,smoky,andspicy:Itallworkstogethersowellheretomakethismeal a real showstopper. Remember to soak your skewers in water for thirtyminutesbeforeusingthemtothreadthetempeh.

FORTEMPEH:11/2cups(355ml)orangejuice1/4cup(60ml)applecidervinegar2tablespoons(44g)blackstrapmolasses1tablespoon(15g)whole-grainmustard1pound(454g)tempeh,cutintobite-sizechunksandplacedonskewers(6to8piecesperskewer)

FORCURLYMUSTARD:

2tablespoons(28g)solidcoconutoil1pound(454g)curlymustardgreens,trimmedandchopped1teaspoonblendedchipotleandadobosauce2clovesgarlic,peeledandminced1/3cup(53g)choppedonion1teaspoonliquidsmoke

TOMAKETHETEMPEH:Addjuice,vinegar,andmolassestoasmallpotandbringtoaboil.Reducetomediumheatandcookfor20minutes,oruntilreducedto1/2cup(120ml).Removefromheatandwhiskinmustard.Coatskewerswithsauce.Usingabarbecueorgrillpan,overhighheat,cookskewersfor5minutesper

side,oruntilheatedthrough,andgrillmarksappear.

TO MAKE THE CURLY MUSTARD: Combine all ingredients in a largesaucepan.Cookovermedium-highheatuntilcurlymustard iswilted,about6minutes,

stirringoccasionally.Lower heat to a simmer and cover. Cook for another 8 minutes, or until

tougherpartsofcurlymustardaretender.Servealongsidetempehskewers.

YIELD:4servings

GRAHAMWANNABEQUICKBREAD

Fatsub:peanutoilWhenCeline’shusbandfirsttriedabiteofthisbread,hesaidthatitsflavorwasreminiscentofgrahamcrackers,hencethename.Enjoythislightlysweetenedbreadwithjustatouchofnondairybutter.

Nonstickcookingspray11/2cups(355ml)soymilk2teaspoonsapplecidervinegar1/4cupplus2tablespoons(60g)raisins,optional

1/4cup(88g)regularmolasses1/2cup(120ml)puremaplesyrup1/2teaspoonfineseasalt

2tablespoons(30ml)peanutoil1teaspoonpurevanillaextract3cups(360g)wholewheatpastryflour1teaspoongroundcinnamon2teaspoonsbakingpowder1/2teaspoonbakingsoda

PREHEATOVENto350°F(180°C,orgasmark4).Lightlycoata9x5-inch(23x13cm)loafpanwithcookingspray.Combinevinegarandsoymilkinalargebowl;itwillcurdleandbecomelike

buttermilk.Whisk raisins, if using, together with molasses, maple syrup, salt, oil, and

vanillaintobuttermilkmixture.Addflourinthreebatches,whiskinginbetweeneachbatch,justtoincorporate

andbeingcarefulnottoovermix.Stirincinnamon,bakingpowder,andbakingsodawiththelastbatchofflour.Pourbatterintopreparedpan.Bakefor45to50minutes,oruntilatoothpickinsertedinthecentercomesout

clean.Transferbreadtoawirerackandletcoolcompletelybeforeslicingorstoring.

YIELD:One9-inch(23cm)loaf

CAROBTREATS

Fatsub:naturalfatsinnuts(walnuts) CornFree QuickandEasyHow about a simple dessert or breakfast treat that packs a nutritional punch,contains omega-3s (compliments of the walnuts), and is a distant cousin ofpudding—anditcomeswithanenticinglychewytop?

1/2teaspoonnondairybutter

3/4cup(75g)walnuthalves

1/4cup(48g)rawsugar1/4cup(20g)old-fashionedorquickoats1medium-size,ripebanana11/2teaspoonspurevanillaextractPinchfineseasalt1/4cup(26g)carobpowder1/4teaspoonbakingpowder

PREHEATOVENto350°F(180°C,orgasmark4).Lightlycoat two6-ounce(170-g)oven-saferamekinswithbutter.Combine walnuts, sugar, and oats in food processor. Blend until finely

ground.Addremainingingredientsandprocessuntilsmooth.Divide batter into prepared ramekins. Bake for 10minutes. Enjoywarm or

cold.

YIELD:2servings

CHOCOCADOPUDDING

Fatsub:nooiladded,avocado fornatural fat CornFree GlutenFree

NutFree QuickandEasy

SoyFree WheatFreeThis guilt-free pudding will have people wondering why all puddings aren’tmadefromavocados!Withnoaddedfatorrefinedsugar,it’sokaytogetsecondhelpings.

12ounces(340g)freshavocadoflesh(about4avocados)1/4cup(20g)unsweetenedcocoapowder1/4cup(84g)brownricesyrup1/4cup(84g)agavenectartotaste2teaspoonsfreshlemonjuice1/2teaspoonpurevanillaextractPinchsalt1/4teaspoonchipotlepowder,optional

COMBINEALLINGREDIENTSinablenderandpuréeuntilsilkysmooth.

Divideamong4dessertcupsandchillbeforeserving.

YIELD:4servings

SECTIONSIX

ENJOYKITCHENSUCCESS!

THE COMPLETE CHART OF VEGAN FOODSUBSTITUTIONS

CHAPTER1DAIRY

IFTHEORIGINALRECIPECALLSFOR… REPLACEWITH…

1cup(235ml)buttermilk Combine1tablespoon(15ml)freshlemonjuiceorvinegar,suchasappleciderorwhitebalsamic,with1cup(235ml)unsweetenedsoymilk

1cup(235ml)cow’sorgoat’smilk

1cup(235ml)soymilk1cup(235ml)almondmilk1cup(235ml)hempmilk1cup(235ml)ricemilk1cup(235ml)coconutmilkfordrinking,suchasSoDelicious

1cup(224g)dairybutter 1cup(224g)nonhydrogenated,nondairybutter,suchasEarthBalance1cup(224g)coconutoil3/4cup(168g)vegetableshortening

1cup(235ml)heavycream 1cup(235ml)soycreamer1cup(235ml)full-fatunsweetenedcoconutmilk,orcoconutcream

2scoopsicecream 2scoopssoyicecream2scoopsriceicecream2scoopscoconuticecream2scoopsVanillaLatteIceCream(page38)

2scoopsMapleOrangeCreamySorbet(page38)2scoopsPumpkinIceCream(page40)

1cup(240g)sourcream 1cup(240g)nondairysourcream,suchasTofuttiorFollowYourHeart1cup(240g)BasicTofuSourCream(page21)

1cup(240g)yogurt 1cup(240g)coconutyogurt1cup(240g)riceyogurt1cup(240g)soyyogurt1cup(240g)BasicHomemadeSortaYogurt(page20)

CHAPTER2CHEESE

IFTHEORIGINALRECIPECALLSFOR… REPLACEWITH…

1cup(112g)shreddedcheese 1cup(112g)nondairyshreddedcheese,suchasDaiya

1slicecheese(forsandwiches)

1sliceGalaxyorTofuttiCheeseSlices(availableinseveralflavors)1sliceNuttyPepperjack(page48)

1cup(240g)creamcheese 1cup(240g)nondairycreamcheese,suchasTofuttiorFollowYourHeart

1cup(235ml)nachocheesesauce

1cup(235ml)NachoQueso(page52)

1cup(150g)fetacrumbles 1cup(150g)TofuFeta(page46)

1cup(245g)ricottacheese 1cup(245g)TofuRicotta(page47)

CHAPTER3EGGS

IFTHEORIGINALRECIPECALLSFOR… REPLACEWITH…

1egginbakedgoods,forbinding(forcookiesand

11/2teaspoonseggreplacerpowderwhiskedwith2tablespoons(30ml)warmwater

binding(forcookiesandcakes)

with2tablespoons(30ml)warmwater2tablespoons(16g)cornstarchorarrowroot,oranystarchwhiskedwith2tablespoons(30ml)water21/2tablespoons(18g)flaxseedmealwhiskedwith3tablespoons(45ml)warmwater1/4cup(60g)blendedsilkentofu1/4cup(60g)applesauce,pumpkin,orotherfruitorvegetablepurée

1egginbakedgoods,forleavening(forfluffycakes,muffins,orquickbread)

1tablespoon(15ml)mild-flavoredvinegarcombinedwithnondairymilksoymilkyieldsbestresults)tocurdleandmake1cup(235ml)—worksbestinrecipesthatinvolvebakingsoda1/4cup(60g)nondairyyogurt11/2teaspoonseggreplacerpowderwhiskedwith2tablespoons(30ml)warmwater

1egginbakedgoods,formoisture(forcakesandcookies)

1/4cup(60ml)coconutmilk(foritsfatcontent)1teaspoonoilornut/seedbuttercombinedwithnondairymilks,tomake1/4cup(60ml)1/4cup(60g)fruitorvegetablepurée

1eggwhite 11/2teaspoonseggreplacerpowderwhiskedwith2tablespoons(30ml)warmwaterDissolve1tablespoon(8g)agarpowderin1tablespoon(15ml)water,whip,chillthoroughly,andwhipsomemore.(Wedonotrecommendthisforrecipesthatcallformorethan2eggwhites.)

1egginsavoryfoods,forbinding

11/2teaspoonseggreplacerpowderwhiskedwith2tablespoons(30ml)warmwater1/4cup(60g)blendedsilkentofu21/2tablespoons(18g)flaxseedmealwhiskedwith3tablesppons(45ml)warm

whiskedwith3tablesppons(45ml)warmwater2tablespoons(33g)tomatopasteorothervegetablepuréeorunsweetenednut/seedbutters,asamoisturizingandbindingagent,asinMeatfreeBalls(page114)2tablespoons(15g)flour,starches,breadcrumbs,asabindingagent,asinMeatfreeBalls(page114)orDenverQuiche(page70)

1egginsavoryfoods,forleavening

1/4cup(60g)blendedsilkentofu

Scrambledeggs ScrambledtofuasinSpinachandMushroomTofuScramble(page72)

Hard-boiledeggs Extra-orsuper-frimtofuasinTraditional“Egg”Salad(page68)

CHAPTER4MEAT

IFTHEORIGINALRECIPECALLSFOR… REPLACEWITH…

8ounces(227g)bacon(bits) 8ounces(227g)store-boughtimitationbaconbits,suchasBacuns8ounces(227g)ImitationBaconBits(page143)

8ounces(227g)bacon(strips)

8ounces(227g)store-boughtveganbacon,suchasLightlifeSmartBacon8ounces(227g)BlackForestBacon(page142)

1cup(235ml)beefbroth 1cup(235ml)store-boughtbeef-flavoredvegetablebroth,suchasBetterthanBouillonNoBeefBase1cup(235ml)plainvegetablebroth1tablespoon(15ml)steaksauceand1tablespoon(15ml)soysaucemixedwith1scantcup(205ml)plainvegetablebroth

scantcup(205ml)plainvegetablebroth

8ounces(227g)beef(ground)

8ounces(227g)store-boughtgroundbeefsubstitute8ounces(227g)TVPreconstitutedwithbeef-flavoredbroth

8ounces(227g)beef(steaksorburgers)

8ounces(227g)store-boughtveggieburgers8ounces(227g)Portobellomushrooms8ounces(227g)BakedSeitanCutlets(page130)8ounces(227g)BasicTraditionalBoiledSeitan(page110)

8ounces(227g)beef(strips) 8ounces(227g)BasicTraditionalBoiledSeitan(page110)cutintostrips8ounces(227g)Portobellomushroomscutintostrips

8ounces(227g)chicken(breasts)

8ounces(227g)store-boughtproducts,suchasGardeinorMatchFoods8ounces(227g)BakedSeitanCutlets(page130)

1cup(235ml)chickenbroth 1cup(235ml)chicken-flavoredvegetablebroth,orplainvegetablebroth

8ounces(227g)chicken(stripsornuggets)

8ounces(227g)chicken-stylestore-boughtstripsornuggets,suchasGardeinorMorningstar

8ounces(227g)chickenorturkey(ground)

8ounces(227g)TVPreconstitutedinchicken-flavoredbroth

8ounces(227g)chorizo 8ounces(227g)store-boughtsoychorizo,suchasSoyrizo8ounces(227g)SeitanChorizoCrumbles(recipeincludedin500VeganRecipes)

8ounces(227g)crab(lump) 8ounces(227g)store-boughtimitationcrab,suchasMatchFoods

8ounces(227g)delimeats 8ounces(227g)store-boughtvegandelimeat

8ounces(227g)delimeats(slices)

8ounces(227g)store-boughtvegandelimeatslices,suchasTofurkyorYves8ounces(227g)BasicTraditionalBoiledSeitan(page110)thinlysliced

8ounces(227g)fish(fillets) 8ounces(227g)Fish-ySticks(page145)8ounces(227g)WhiteBeanCutlets(page220)

8ounces(227g)hotdogs 8ounces(227g)store-boughtveganhotdogs,suchasTofurkyorTofupups8ounces(227g)All-AmericanHotDogs(page136)

8ounces(227g)pepperoni 8ounces(227g)store-boughtveganpepperoni,suchasYves8ounces(227g)TVPorSeitanPepperoni

8ounces(227g)cannedtuna 8ounces(227g)store-boughtmocktuna,suchasTun-o8ounces(227g)HappySeaTempehSalad(page146)

CHAPTER5BY-PRODUCTS

IFTHEORIGINALRECIPECALLSFOR… REPLACEWITH…

1cup(224g)butterorlard 1cup(224g)nondairybutter,solidcoconutoil,orvegetableshortening

Fooddye Beet,tomato,spinach,carrot,blueberryjuiceorpowderStore-boughtnaturalfooddye,suchasIndiaTree

Gelatin Agar,fruitpectin,carrageenan,locustbeangum

1cup(235ml)honey 1cup(235ml)agavenectar,barleymalt,puremaplesyrup,blackstraporregularmolasses

CHAPTER6GLUTEN

IFTHEORIGINALRECIPECALLSFOR… REPLACEWITH…

1cup(125g)all-purposeflour

1cup(120g)HomemadeAll-PurposeGluten-FreeBakingMix(page173)orstore-boughtGFbakingmix

1cup(200g)pearlbarley,uncooked

1cup(185g)uncookedbrown,white,orwildrice1cup(168g)uncookedquinoa1cup(200g)uncookedmillet1cup(193g)uncookedamaranth

1cup(19g)puffedwheat 1cup(16g)puffedbrownorregularrice,quinoa,millet,amaranth

8ounces(227g)seitan 8ounces(227g)tofu,tempehorTVP

CHAPTER7SOY

IFTHEORIGINALRECIPECALLSFOR… REPLACEWITH…

1cup(155g)shellededamame

1cup(240g)limabeans,cannellinibeans,garbanzobeans,orfavabeans

1cup(235ml)soymilk 1cup(235ml)othernondairymilk,suchasalmond,coconut,rice,oat,orhemp.(Bemindfulthatnosoyishiddeninstore-boughtnondairyalternativestosoymilk)

8ounces(227g)tofu,tempeh,orTVP

8ounces(227g)seitan,beans,orotherlegumes(exceptsoybeansoredamame),chickpeatofu,peanuttofu

Soy-basedcheese Rice-basedcheese,Daiya,nutritionalyeast–baseddishes,ornut-basedcheeses,suchasNuttyPepperjack(page48)

CHAPTER8SUGAR

IFTHEORIGINALRECIPECALLSFOR…

REPLACEWITH…

1cup(225g)brownsugar,packed

1cup(192g)darkevaporatedcanejuice,suchasSucanat1cup(235ml)liquidsweetener,decreaseotherliquidby1/3cup(80ml)oraddextra1/4cup(30g)flour

1cup(235ml)liquidsweetener

1cup(235ml)agavenectar,barleymalt,puremaplesyrup,blackstraporregularmolasses,brownricesyrup,fruitsyrup1cup(192g)drysweetener,increaseliquidby1/3cup(80ml),ordecreaseflourby1/4cup(30g)Fruitpurée,fruitjuiceconcentratefornondairyyogurtsorsmoothies,totaste

1cup(192g)whitesugar 1cup(192g)evaporatedcanejuice1cup(235ml)liquidsweetener,decreaseotherliquidby1/3cup(80ml)oraddextra1/4cup(30g)flour

1cup(120g)powderedsugar 1/2cupplus2tablespoons(120g)evaporatedcanejuicegroundinaverydryblenderuntilpowdery1cup(120g)store-boughtorganicpowderedsugar

CHAPTER9FAT

IFTHEORIGINALRECIPECALLSFOR… REPLACEWITH…

1/2cup(112g)dairybutter 1/2cup(112g)nonhydrogenated,nondairybutter

1/2cup(112g)dairybutter(inbakedgoods)

1/4cup(60g)unsweetenedapplesauceorothermild-flavoredfruitorvegetablepurée(driedplums,avocado,beans…)plus1/4cup

(driedplums,avocado,beans…)plus1/4cup(56g)nondairybutter

1/2cup(112g)dairybutter(incakes)

1/4cupplus3tablespoons(105ml)vegetableorothermild-flavoredoil

1/2cup(112g)dairybutter(incookies)

1/4cup(60ml)vegetableorothermild-flavoredoil,maychangethetextureofcookies

1/2cup(112g)shortening 1/2cup(112g)nonhydrogenatedvegetableshortening

1/2cup(60ml)vegetableoil(incakes)

1/4cup(60ml)oilplus1/4cup(60g)unsweetenedapplesauceorothermild-flavoredfruitorvegetablepurée(avocado,beans…)

Vegetableoil(tosautévegetables)

Pinchsalttoreleasemoisturefromveggies,plusvegetablebroth,water,wine,orbeerasneededNon-stickcookingsprayFreshherbsandseasoningstoboostflavor

AcknowledgmentsThankyou,AmandaWaddell,andwillkiesteratfairWindsPressforputtingupwithusonceagain; toNancyKing forbeing thebest typo slayer; toRosalindWankeforherinvaluablephotographytips;andtoCarolHoltzforabeautifullydesignedbook.

The“Besters”:Courtney Blair,Monika Soria Caruso,Michelle Cavigliano, Becca Cleaver,

LisaCoulson,AmyGedgaudas,HeatherGraves,RickiHeller,KatHindmarsh,Jenny Howard, Kathleen Mather, Monique and Michel Narbel-Gimzia, TamiNoyes, Jolynn Ochoa, Kat Raese, Constanze Reichardt, Luciana Rushing,AshleyStephen,KarenStewart,NinaStoma,LizWyman,andAndreaZeichner.

Themany businesses and people who supported us when 500 Vegan Recipescameout:JoshandMichelleatwww.herbivoreclothing.comJulieandJayHassonatwww.everydaydish.tvLindseyandMelanieatwww.shophumanitaire.comLeighatwww.cosmosveganshoppe.com

WholeFoodsMarketRusso’sBookstore

Joniwouldliketothankrich,Bryan,Jesus,MattandtherestoftheLAGWFMcrewforworkingaroundherridiculousscheduleandstandingbehindheralongtheway.Shewouldalsoliketothankherhusband,Dan:Iloveyou,baby!And,Celine,therearenotevenwords...

Celinewould like to thankherhusband,Chaz, forsacrificinghisgirlish figureforthesakeofanothercookbook;hercatsforkeepingherinsane;herparentsforbeingthemostsupportiveandgenerouspeopleshe’severknown;AfsoonAzizifor beingmade of kindness; and last but definitely not least, Joni:We did itagain!

AbouttheAuthorsJONIMARIENEWMAN,aSouthernCalifornianative,livesinOrangeCountywithherhusband,threedogs,andthecat.Sheisthefounderofjustthefood.com,theauthorofCozyInside,andtheco-

author of 500 Vegan Recipes. You can get in touch with her atjoni@justthefood.com.

CELINESTEENwasborninSwitzerlandandcurrentlylivesinCaliforniawithherhusbandandtwocats.Sheisthefounderofhavecakewilltravel.comandtheco-authorof500Vegan

Recipes.Youcangetintouchwithheratceline@havecakewilltravel.com.

INDEXallergies,8AnimalIngredientsAtoZ(EGSmithCollective),150beans,9,108,172

breadsandbiscuitsBananaChutneyQuickBread,82,245ButterySavoryQuickBread,28CakelikeCornBread,101CoconutCinnamonRaisinBread,197DropItLikeIt’saBiscuit,78GrahamWannabeQuickBread,263GranolaBiscuits,30PearChaiRolls,239ProvencalSocca,182SouthwesternPolenta,184SpeltFlaxSavoryQuickBread,83StickySweetCrunchyBiscuits,241ThinPizzaCrust,118

breakfastfoodsBakedCheeseGrits,44BasicMapleCream,26,80BerrySuisseBircherMuesli,24CarobTreats,264CarrotCakeWaffles,26,80CinnamonFrenchToast,77CocoaBars,191,194CranberryBananaBreakfastCake,79DenverQuiche,70EggsBenedictwithHam,69GingerAppleCoffeeCake,99,231No-KneadBananaBreadWaffles,230PBand(O)JWaffles,229PeanutGingerBerryGoldenOats,231PearChaiRolls,239PuffPastryFruitandCheeseDanishes,161SavorySquashWaffles,204,207SavoryTripleCornWaffles,174SpinachandMushroomTofuScramble,72Stone-GroundCornPancakes,175SunflowerCocoaBarswithMarzipanTopping,194

by-productsubstitutionsagar,153agave,153beetpowder,153carrageenan,153facts,149–150foodcolors,153fruitpectin,154guidelines,150locustbeangum,154make-at-home,154

marshmallows,154nondairybutter,154shoppingfor,153–154vegetablegelatin,154

cakes.Seealsocookies;muffins;pies.BananaUpside-DownCake,195BrowniePuddingCake,15Chick-o-LateBrownieCake,89GF-IngerbreadCake,199GingerAppleCoffeeCake,99,231PerfectCreamCheeseFrostingwithAll-NaturalFoodColors,164,199PurelyPoundCake,192RedWaldorfCake,152–153SpicyandWarmCupcakes,88WackyCake,59,248WhereDoYouGetYourProtein:Cake,87

candiesandtreats.Seealsocakes;cookies;desserts;muffins;pies.CrispyChocolatyCerealCandy,159MapleSpongeCandy,162PopcornandCandyBalls,225RawBananaApple“Leather,”158,206SaltedCaramelWheatTreats,242SesameFudge,166

cheesesubstitutionsBakedMacadamiaNutBrie,48facts,43Fondue,53guidelines,43make-at-home,45–48MarinatedBuffalo-StyleTofuMozzarella,47NuttyPepperjack,48,122shoppingfor,45TofuFeta,46TofuRicotta,47Walnut“Parmesan”Sprinkles,51

chiaseeds,9

condimentsAjiVerde,112,208BananaChutney,245

cookies.Seealsocakes;desserts;muffins.AmarettiCookies,189ChipotleCaramelCookies,238CinnamonOatCookies,94CocoaBars,191,194CookieCookies,92FlourlessPeanutButterCookies,187FudgyCappuccinoCrinkles,171No-Sugar-AddedCakeyChocolateCookies,243PeanutButterChocolateChipCookies,188Snickerdoodles,62SunflowerCocoaBarswithMarzipanTopping,194SuperfudgyCoconutCookieBars,185SweetPotatoBars,94TamarindBananaCookies,98WalnutCookies,91

crackersGrahamCrackerCrust,41RawFlaxandHempSeedCrackers,158,176,206

dairysubstitutionsalmondmilk,16bananas,65BasicHomemadeSortaYogurt,20,231BasicOliveOilButter,19BasicPeanutMilk,21BasicTofuSourCream,21BasicVanillaCashewMilk,22,38coconutmilk,16,18facts,13guidelines,14hempmilk,16make-at-home,18–23margarine,16MilkChocolateBar,23nondairybutter,16nondairybuttermilk,18nondairycreamer,16,18nondairyevaporatedmilk,18nondairyhalf-and-half,18nondairymayo,65nondairysourcream,17,65nondairyyogurt,17,65nutbutters,17,65oil,65peanutbutter,65powderedmilk,17ricemilk,17shoppingfor,16–17soymilk,17,18tofu,65vegetablepurée,65

vegetableshortening,17WhiteChocolateBar,23

desserts.Seealsocandiesandtreats;cookies.ABCMousseTopper,75,244Ambros-ishSalad,167ApplePumpkinPie,237BakedApplePuddings,231,240BananaUpside-DownCake,195BasicChocolateMapleDessert,26BerryFroYo,36BrowniePuddingCake,15CaramelBakedApples,233CarobTreats,264CarrotGingerMuffins,205Chick-o-LateBrownieCake,89ChococadoPudding,264ChocolateChipMuffins,176ChocolateMuffinswithFruityChocolateTopper,254ChocolatePudding,36ChocoPBSyrup,232,235ChocoplumPie,97,236CranberryAlmondCustardPie,196FrozenPotsdeCremé,39FruitJigglers,166FruityChocolateTopper,75GF-IngerbreadCake,199GingerAppleCoffeeCake,99,231LemonCake,163LemonRaspberryFruit-FilledDessert,245LemonTartinTwistedGrahamCrackerCrust,41MapleOrangeCreamySorbet,38Marzipan-FilledPillows,90PBandJPie,84

PerfectCreamCheeseFrostingwithAll-NaturalFoodColors,164,199PuffPastryFruitandCheeseDanishes,161PulpNotFictionMuffins,21,75PumpkinIceCream,40PurelyPoundCake,192RedWaldorfCake,152–153SavoryChutneyMuffins,27Speculoos-SpicedCookies,97SpicyandWarmCupcakes,88StickySweetCrunchyBiscuits,241SuperPeanutPumpkinMuffins,74SweetPotatoBars,94SweetTiropitakia,160TofuCremeBrulee,193VanillaLatteIceCream,38WackyCake,59,248WalnutChocolateBrownies,36,88WhereDoYouGetYourProtein:Cake,87WhiteChocolateOrangeCornMuffins,252dips.Seealsosauces;spreads;toppings.CoolRanchDippingSauce,123Fat-FreePlumDippingSauce,255Fondue,53NachoQueso,52,184SpicySushiSauce,144TamarindAlmondDip,124,257

dressingsI’veGottheBluesDressing,50No-FatBalsamicMustardDressing,257SuperSimpleCreamyDijonDressing,155

eggsubstitutions

agarpowder,63applesauce,63bananas,63BasicSoymilkMayo,67BasicTofuMayo,66bindingagents,64coconutmilk,64driedfruit,64facts,59flaxseed,64floursandstarches,64guidelines,60–61homemademilkpulp,64make-at-home,63–65nondairypudding,64shoppingfor,63

fatsubstitutionsapplesauce,249beer,249,250borageoil,249canolaoil,249coconutoil,249cookingspray,251cornoil,249facts,246flaxseedoil,249fruitjuice,249,250fruitpuree,250grapeseedoil,249guidelines,247–248hempoil,249herbsandspices,250make-at-home,250–251nondairybutter,249nutbutters,251oliveoil,249,251peanutoil,249saffloweroil,249sesameoil,249shoppingfor,249vegetablebroth,249,250vegetablejuice,249,250vegetableoil,249vegetablepuree,250vinegar,250walnutoil,249wine,249,250

flours,9,11,64,109,170,172foodallergies,8

frostings.Seedesserts.

gluten-freesubstitutionsamaranth,172beanflour,172coconutflour,172facts,169flour,172gluten-freecertified,172guargum,172guidelines,170HomemadeAll-PurposeGluten-FreeBakingMix,173InstantClearJel,172make-at-home,173quinoa,172riceflour,172shoppingfor,172–173sorghumflour,172starches,172xanthangum,173

icecreamBerryFroYo,36MapleOrangeCreamySorbet,38PumpkinIceCream,40VanillaLatteIceCream,38

liquidsmoke,10

macapowder,10

maindishesAll-AmericanHotDogs,136BabyBackRibs,140BakedPestotatoes,56BakedSeitanCutlets,122,130“Beef”andBroccoliBowls,132BeerBatteredCornDogs,136,137ButternutLentilBurgers,129CarrotGingerBurgers,32,114Cheesy“Chicken”Casserole,121“Chicken”CordonBleu,122CreamyButternutPastaBake,33CreamyPolentaChiliBake,57CrispyTofuVeggieSpringRolls,124,255,257DenverQuiche,70DijonPortobelloSteaks,112Fish-yStickswithTartarSauce,145GreenTempehVeggieFeast,133Indian-SpicedPumpkinGratin,54Mamou’sSpaghettiallaBolognese,134MeatfreeBalls,114MushroomMargaritaFajitas,221OrangeCountyRolls,144OrangeMolassesGrilledTempehKebabsinCurlyMustardGreens,262PapetVaudois,29PineappleTempehCrumbles(withPizzaOption),118,120PizzaPepperoniTopping,138PotatoChutneyOverRice,222ProvencalSocca,182Refined-Sugar-FreeSweetPizza,235RusticPastaBake,215SalisburySteakwithMushroom,Onion,andSageSauce,111SavoryArtichokePie,55,70

SesameOrangeTempehwithCaramelizedOnionsPizza,118,119SesameStir-Fry,202Shepherd’sPie,127SouthwesternPolenta,184Spiralswith“Feta”andSpinach,52SteakwithSweetPepperSauce,107TacoMeat,117ThinPizzaCrust,118ToffaloHotWingswithCoolRanchDippingSauce,123WesternBaconCheeseburgers,116WhiteBeanCutlets,220

mayonnaise,65,66,67

meatsubstitutionsBasicTraditionalBoiledSeitan,110beansandgrains,108brats,108breakfastsausages,108delislices,108facts,104fakebacon,108gardein,108guidelines,104–106hotdogs,108make-at-home,109,110seitan,108shoppingfor,108–109soychorizo,108soycurls,109tempeh,109tofu,109TVP(TexturedVegetableProtein),109veggieburgers,108vitalwheatgluten,109

muffins.Seealsocakes;cookies;pies.ABCMouseTopper,244CarrotGingerMuffins,205ChocolateChipMuffins,176ChocolateMuffinswithFruityChocolateTopper,254PulpNotFictionMuffins,21,75SavoryChutneyMuffins,27SuperPeanutPumpkinMuffins,74WhiteChocolateOrangeCornMuffins,252

nondairymilk,10,18nutbutters,10,17,65,251

nutritionalyeast,10

oils,10,65,249,251

pepper,10pies.Seealsocakes;cookies;muffins.

ApplePumpkinPie,237ChocoplumPie,97,236CranberryAlmondCustardPie,196PBandJPie,84SavoryArtichokePie,55,70Shepherd’sPie,127

“roostersauce.”Seesriracha.

saladsAmbros-ishSalad,167Barley,Spinach,andWalnutSalad,218BeetRiceSalad,216ColdMultigrainSalad,261CurryTofuandArugulaSalad,177HappySeaTempehSalad,146“Hard-BoiledEgg”Salad,68I’veGottheBluesDressing,50Kablooey!,258MadameEdamameSalad,135No-FatBalsamicMustardDressing,257SpicyGreenVerdeMacaroniSalad,100SpicyMangoCucumberSalad,258SpicyRedBuffaloSalad,100SuperSimpleCreamyDijonDressing,155SurfandTurfSalad,147Tempeh,Corn,andArugulaSalad,177Traditional“Egg”Salad,68

salt,10sauces.Seealsodips;spreads;toppings.

AjiVerde,112,208BuffaloSauce,123CheesyNo-CookSauce,51CoolRanchDippingSauce,123Fat-FreePlumDippingSauce,255SpicySushiSauce,144

seaweed,10,153Shrierfamily,157

sidedishesBlackForestBacon,122,142Cherry-GlazedTofu,157ChiliConCarne,118CurlyMustardGreens,33,207GreenBeanswithToastedPecanGravy,214HomemadeApplesauce,231Horseradish,Chive,andPotatoCroquettes,179lalapenoCranberryPapayaCouscous,260LimasforLimaLovers,218LinguinewithGreenBeansandSpinachWalnutPesto,214Mac&CheeseMix,50MashedSavorySquash,204,207PearandCauliflowerCurry,32,114Pumpkin-DressedSlawwithChipotleWalnuts,31QuinoaLentilPilaf,178RawDulseCrisps,158RedThaiCoconutCurryRice,219SmashedPepperPeas,260SmokyPotatoWedges,129,131TandooriSpicedSeitan,209,220TomatoCaperCouscous,219YuccaFries,112,178,208,258

soupsandstewsBBQBeans,116,156CreamyEggplantStew,211FrenchOnionSoup,181InstantPotatoCheeseSoup,180–181PumpkinBisque,34RedWineRagout,180SmokyTequilaChili,210SoupoftheShrier,157TortillaSoup,213Triple-BStew,211

soysauce,11

soysubstitutionsfacts,200guidelines,201make-at-home,203shoppingfor,203

spreads.Seealsodips;sauces;toppings.RoastedSquashandLentilSpread,256RoastedTomatoAioli,35,112,182TripleOliveSpread,35,182

sriracha,11stews.Seesoupsandstews.

sugarsubstitutionsagavenectar,226barleymaltsyrup,226blackstrapmolasses,226brownricesyrup,226chocolatesauce,228datesugar,226,228evaporatedcanejuice,226facts,223fruitpurées,228guidelines,224make-at-home,228maplesyrup,226,228palmsugar,226powderedsugar,228shoppingfor,226–227Sucanat,226sugarcane,226sugarsubstitutes,11,223,227sugarsyrups,11,153,224,226,228Truvia,227xylitol,227Z-Sweet,227

tamarindpaste,11tempeh,11,109,146,201tofu,11,65,109,201toppings.Seealsodips;sauces;spreads.

ABCMousseTopper,75,243,244ChiliConCarne,136ChocoPBSyrup,232,235FruityChocolateTopper,75,254ImitationBaconBits,143,180

JalapenoCranberryPapayaCouscous,260PineappleTempehCrumbles(withPizzaOption),118,120PizzaPepperoniTopping,138SeasonedCroutons,207SpicyHarissaOverCrostini,209TomatoAlmondHummus,255

treats.Seecandiesandtreats.

vitalwheatgluten,11,109

Waddell,Amanda,191

xanthangum,11,173

yeast.Seenutritionalyeast.

This book is dedicated to all who areworking, in their own big or smallway,onmakingtheworldafargentlerandmorerespectfulhabitatfortheanimalkingdom.

Text©2011CelineSteenandJoniMarieNewmanPhotography©2011FairWindsPressFirstpublishedintheUSAin2011byFairWindsPress,amemberofQuaysidePublishingGroup100CummingsCenterSuite406-LBeverly,MA01915-6101www.fairwindspress.com

Allrightsreserved.Nopartofthisbookmaybereproducedorutilized,inanyformorbyanymeans,electronicormechanical,withoutpriorpermissioninwritingfromthepublisher.

151413121112345

ISBN-13:978-1-59233-441-4ISBN-10:1-59233-441-5

Digitaledition:978-1-61059521-6Softcoveredition:978-1-59233-441-4

LibraryofCongressCataloging-in-PublicationDataSteen,Celine.

Thecompleteguidetoveganfoodsubstitutions:Veganizeit!Foolproofmethodsfortransforminganydishintoadeliciousnewveganfavorite/CelineSteenandJoniMarieNewman.p.cm.Includesbibliographicalreferencesandindex.ISBN-13:978-1-59233-441-4ISBN-10:1-59233-441-51.Meatsubstitutes.2.Foodsubstitutes.I.Newman,Joni-Marie.II.Title.TX838.S742010641.5’636—dc22

2010028369

Coverdesign:NancyIdeBradham,bradhamdesign.comBookdesign:carolholtz|holtzdesign.comPhotography:CelineSteen|havecakewilltravel.comPrintedandboundinChina