vegan cookbook

8/2/2019 Vegan Cookbook

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This book is dedicated to all of those individuals whose lreached a crossroad. Individuals whose logic and knowl

outpaced their habits and actions. To the people who r

universal benefit of adopting a vegan diet, for the bette

themselves and the world, but have found the path difficuresources lacking. And also to those yet unconvinced, I pr

with recipes that challenge anything that you can muster f

world of animal products. Finally, I dedicate this book to

animal kingdom, whose suffering and enslavement for the

of human consumption, has gone on far too long

DEDICATION
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Table of Contents

Credits

Preface

Getting Started

Salads, Dressings & DipsSoup Making & Other Basics

Burgers & Sandwiches

Sauces & Gravies

Grains, Beans & Side Dishes

Casseroles & Stuffed Things

From the Grill

Sautes

Breads & Doughs

Vegan Meats

Desserts

Baby FoodMeal Planner & Themes

Glossary

Appendix

Resource Directory

Homespun Recipes

Index

1

15

2777

143

179

223

271

331

357

435

481

527

581595

609

675

685

705

Navigating

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Contents

Preface

Introduction .................................................1Why Vegan? ................................................4

Final Thought ............................................14

Getting Started

Introduction ...............................................15

Cleaning Produce ......................................16Hygiene.....................................................17Kitchen Safety............................................17Suggested Equipment ................................18Grains & Flours..........................................20Spices & Herbs...........................................20
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Pasta .........................................................21Condiments & Sweeteners..........................22Soy Products ..............................................22Beans, Seeds, Nuts ....................................23

Oils & Spreads ...........................................23Wraps & Flatbreads....................................24Produce .....................................................24

Salads, Dressings & Dips

Introduction ...............................................27Babaganouj ..............................................28Coleslaw ..................................................29Cold Broccoli Salad ...................................30Eggless Egg Salad .....................................31

Elbow Macaroni Salad ...............................32Fruit & Nut Salad ......................................33Garden Pasta Salad ..................................34German Potato Salad ................................35Grilled Portabella Orzo Salad ....................37

Japanese Sesame Kale/Miso .....................38


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Leek Salad ................................................40Mediterranean CousCous Salad ................41Mediterranean Potato Salad ......................43Mexican Corn & Bean Salad ......................44

Mock Chicken Salad ..................................46Oriental Lo Mein Salad .............................47Pasta Salad with Fresh Basil ......................49String Bean Salad .....................................50Tabouli .....................................................51Three Bean Salad ......................................52Tofu Nappa Salad .....................................53Dressings...................................................54Creamy Cucumber Dressing ......................54Creamy Garlic Dressing ............................55Creamy Ranch Dressing ............................56

Euro-Asian Vinaigrette ..............................57French Dressing ........................................58Fresh Fruit Salad Dressing .........................59Herbed Vinaigrette Dressing .....................60Lemon Herb Dressing ...............................61

Mayonnaise ..............................................62


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Oriental Sesame Dressing .........................63Spicy Avocado Dressing ............................64Sunrise Seed Sauce ...................................65Tahini Vinaigrette .....................................66

Dips...........................................................66Chutney ....................................................67Guacamole ...............................................69Hummus ...................................................70Ketchup ....................................................71Raw Food Pat ..........................................72Salsa ........................................................73Sesame Tahini Sauce ................................74Sour Cream ..............................................75Tamari ......................................................76


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Soup Making & Other Basics

Introduction ...............................................77Autumn Moon Soup ..................................78

American White Bean Soup .......................79Baked Butternut Soup ...............................81Cabbage Potato Rice Soup ........................82Chili .........................................................83Chinese Noodle Soup ...............................85

Corn Chowder ..........................................87Country Lentil Soup ..................................88Cream of Broccoli Soup .............................90Cream of Mushroom Soup ........................91Cream of Tomato Soup .............................93Curried Lentil Soup ...................................94

Curried Spinach Potato Soup .....................95Curried Root Soup ....................................96Daikon Radish Soup ..................................98Egyptian Carrot Yam Soup ........................99Escarole & Bean Soup .............................101

French Onion Soup .................................102


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Gazpacho Soup ......................................103Grilled Portabella Leek Soup ...................105Holiday Pumpkin Soup ............................106Island Blend Soup ...................................108

Mexican Pinto Bean Soup ........................109Minestrone Soup .....................................111Miso Soup ..............................................113Mock Chicken Noodle Soup ....................114Moonlight Sonata Soup ...........................116MultiBean Soup ......................................118Mushroom Barley Soup ...........................119New World Lima Bean Soup ....................121Old Fashioned Black Bean Soup ..............122Old World Leek Soup ..............................124Pasta Fagioli Soup ..................................125

Portabella Orzo Soup ..............................126Split Pea Soup .........................................128Sonoran Black Bean Soup .......................130Thai Sweet Potato Soup ...........................131

Vegetable Barley Soup ............................133

Vegetable Noodle Soup ..........................135


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Vegetable Stock ......................................137Vichyssoise .............................................140Zucchini Rice Soup ..................................141

Burgers & SandwichesIntroduction .............................................143

Avocado & Hummus Sandwich ................144Avocado & Soy Cheese Sandwich ............146Bacon Lettuce & Tomato Sandwich ..........147

Baked Tofu Turkey Sandwich ...................148Basic Bean Burger ...................................150Black Bean Burger ...................................151Chicken Fried Gluten Sandwich ...............152Chicken Fried Tofu Sandwich ..................154

Chinese Cabbage Spring Roll ..................156Falafel ....................................................157Grilled Portabella Sandwich ....................159Grilled Vegetable Melt Sandwich .............161Harvest Burger ........................................163

Mexican Quesadilla ................................164


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Philly Cheese Steak Sandwich .................165Pizza .......................................................167Portabella Mushroom Burger ...................168Sloppy Joe ..............................................170

Soy Ham & Turkey Melt Sandwich ...........171Spinach Quesadilla .................................172Tofu Burger .............................................173

Veggie Burger .........................................175Veggie Melt Sandwich .............................176

Sauces & Gravies

Introduction .............................................179Alfredo Sauce .........................................180Bangkok Black Bean Sauce ......................181

Basic Barbecue Sauce .............................182Brown Gravy ...........................................184Buffalo Hot Sauce ...................................185Cheese Sauce .........................................186Cranberry Sauce .....................................187

Creamed Curry Sauce .............................188


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Creole Sauce ..........................................189Dijon Wine Sauce ...................................190Enchilada Sauce .....................................191Etruscan Sauce .......................................192

Fricassee Sauce ......................................194Garlic and Oil .........................................195Garlic Sesame Sauce ..............................196Grill Goddess Sauce ................................197Hollandaise Sauce ..................................198Jamaican Jerk Sauce ...............................199Jamaican Jungle Sauce ...........................201Lemon Herb Sauce ..................................202Marinara Sauce ......................................203Mexican Sauce ........................................205Mock Poultry Marinade ...........................206

Olympian Sauce .....................................207Pepper Steak Sauce ................................208Pesto Sauce ............................................209Polynesian Sauce ....................................210Seafood Sauce ........................................211

Singapore Sunset Sauce ..........................212


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Sweet & Sour Sauce ................................214Swedish Meatball Gravy ..........................215Tahini Sauce ...........................................216Teriyaki Sauce ........................................217

Thai Peanut Sauce ..................................218Verde Sauce ...........................................219Walnut Gravy .........................................220White Sauce ...........................................221

Grains, Beans & Side DishesIntroduction .............................................223

Au Gratin Vegetables ..............................224Artichokes Italian Style ............................225Baked Beans ...........................................227

Baked Cauliflower ...................................229Baked Potato Fries ..................................230Baking Powder Dumplings .......................231Barley .....................................................232Beans ......................................................233

Braised String Beans & Mushrooms .........234


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Bread & Cornbread Stuffing ....................235Brown Rice ..............................................236Tofu Buffalo Wings ..................................237Bulgar Wheat ..........................................238

Candied Yams ........................................239Collards Southern Style ...........................240Couscous ................................................241Corn or Vegetable Fritters .......................242Escarole ..................................................243Farfel or Matzoh Brie ..............................244French Fried Potatoes ..............................245Fried Noodles .........................................246Grilled Corn on the Cob ..........................247Hash Browns ...........................................248Home Fries .............................................249

Indian Samosas ......................................250Jalapeno Poppers ...................................251Macaroni and Cheese .............................253Mashed Potatoes ....................................254Millet ......................................................255

Mozzarella Sticks ..................................256


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Nachos ...................................................257Pasta .......................................................258Pilaf ........................................................259Quinoa ...................................................261

Roasted Red Peppers ...............................262Sauted Cabbage & Potatoes ..................263Sauted Mushroom or Onions .................264Sauted Spinach .....................................265Sugar Glazed Beets or Carrots ................266Steamed Artichokes ................................267Stewed Tomatoes ....................................268

Vegetable Medley ...................................269


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Casseroles & Stuffed Things

Introduction .............................................271Beef & Bean Burrito ...............................273

Beef Enchiladas .....................................274Broccoli & Artichoke Casserole ................275Calzone ..................................................276Chimichanga ..........................................278Chipped 'Beef' & Noodles ........................279Eggplant Parmigiani ................................281Gluten Steak Parmigiani .........................283Grammy's Spaghetti ................................284Incan Quinoa Casserole ..........................286Ispanakli Borek .......................................288Lasagna ..................................................290

The Maximilian .......................................293The Neapolitan .......................................294New World Stuffed Peppers .....................296Polenta ...................................................298Potato Pocket ..........................................299

Pot Pie ....................................................300


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Quesadilla ..............................................303Shepherd's Pie ........................................304Spanish Rice Casserole ...........................306Stromboli ................................................308

Stuffed Acorn Squash ..............................309Stuffed Baked Tomatoes ..........................311Stuffed Cabbage Leaves ..........................312Stuffed Mushrooms Italienne ...................314Stuffed Peppers with Rice ........................315Stuffed Portabella Mushroom ..................316Tantric Dumplings ...................................317Tofu Tamales ..........................................319Tofu / Tempeh Parmigiani .......................321Tofu 'Tuna' Casserole ..............................322Tuscan Wrap ...........................................324

Vegetable Bean Loaf ...............................325Vegetable Bean Burritos ..........................327Whoopie Wrap .......................................328


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From the Grill

Introduction .............................................331Grilling Tips .............................................332

Gas Grill Setup ........................................332Grill Accessories.......................................333Grill Temperature ....................................333Heat Control............................................334Food Preparation .....................................334Marinating...............................................335Reverse Marinade ....................................335Glazing....................................................336Smoked Flavoring ....................................336Burgers & Hotdogs ..................................337Grilled Leek Portabella Soup ...................338

Grilled Mexican Fajitas ............................340Happy Family Kebabs .............................342Steaks......................................................344Barbecued Gluten Steak ..........................344Grilled Tofu Steak ...................................345

Teriyaki Tempeh .....................................347


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Polynesian Seitan Medallions ..................348Mexican Gluten Strips .............................349Quesadilla...............................................350Mucho Mexican Quesadilla .....................350

Spinach & Gluten Quesadilla ..................352Vegetable Kebabs ...................................353

Sauts

Introduction .............................................357

American Stew ........................................359Balti Stir Fry ............................................361Couscous Succotash ................................363Creole Madness ......................................365Curried Enlightenment ............................366

Darwin's Natural Selection ......................368The Joe Hercules .....................................370The Etruscan ...........................................372Gado Gado ............................................374Garlic Sesame Tofu .................................376

Gluten Diablo .........................................378


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Gypsy's Fortune .......................................380The Hispania ..........................................381Hunter's Bounty .......................................383Hungarian Goulash ................................385

Hungarian Style Pierogies .......................386Imam's Delight ........................................388Indian Vegetable Curry ...........................390Jamaican Jungle .....................................393Jambalaya ..............................................394Leonardo's Vision ....................................396Mediterranean Pasta Toss .......................397Neptune's Gift .........................................399Newtons Law .........................................401The Olympian .........................................402Oriental Stir Fry ......................................405

Pasta Primavera ......................................407The Paul Bunyon .....................................409Penne Alfredo Toss .................................411Pierogie Italia .........................................412Polynesian Tofu & Vegetables ..................414

Ratatoulli ................................................415


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Seitan Stroganoff ....................................417Singapore Sunset ....................................418Southern Comfort ...................................420Teriyaki Tofu ...........................................421

The Thomas Edison .................................423Tofu Cacciatore .......................................424Tofu Dijon ...............................................426Tofu Marsala ..........................................428Tofu Scalloppine .....................................429Tuscan Toss ............................................431The Westerner ........................................433

Breads & Doughs

Introduction .............................................435

Baking Powder Biscuits ............................438Corn Bread .............................................439Croissants ...............................................440French Bread ..........................................442French Toast ...........................................444

German Coffee Cake ..............................445


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Hot Cross Buns .......................................447Garlic Bread ...........................................448Home Style Quick Bread .........................449Muffins ....................................................450

Basic Muffins ...........................................451Corn Muffins ...........................................453Morning Coffee Cake ..............................454Morning Coffee Cake Glaze ....................456Pizza Dough ...........................................457Lefsa ......................................................458Nordic Rye Bread ....................................459Pita Bread ...............................................461Pierogies .................................................462Pot Pie Dough .........................................463Pancakes .................................................464

Basic Wheat Pancakes .............................465Potato Pancakes ......................................466Matzoh Cracker Pancakes .......................467

Waffles ...................................................468Corn Meal Pancakes ...............................470

Oatmeal Pancakes ..................................471


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Blueberry Pancakes .................................473Puff Pastry ...............................................474

Whole Wheat Bread ................................475Whole Wheat Rolls ..................................477

White Bread ............................................478

Vegan Meats

Introduction .............................................481

Soy Based Meats

Tofu.........................................................483Tofu Cooking Tips ....................................484Tempeh ...................................................488Tempeh Cooking Tips ..............................489TVP..........................................................490

TVP Chunks ............................................493Vegan Meatloaf ......................................494Breakfast 'Sausage' .................................496Italian Sausage .......................................497Taco-Style Ground Beef ........................499

Vegan Meatballs ......................................500


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Italian Meatballs .....................................500Swedish Meatballs ..................................502Eggless Egg ............................................503Egg Substitute .........................................504

Mock Scrambled Eggs .............................505Tofu Crabcakes .......................................506Baked Tofu Turkey ..................................508Tempeh Bacon Strips ...............................510

Wheat Based Meats

Seitan......................................................511Basic Seitan ............................................513Seitan Supreme ......................................515Seitan Deluxe .........................................516Perfect Gluten Flank Steak ......................518New York Gluten Strip ............................520

Southern Fried Gluten Cutlet ...................522Chicken Fried Gluten Cutlet ....................524Gluten Roulade .......................................525


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Contents

Desserts

Introduction .............................................527Apple Sauce Doughnuts ..........................529

Apple Pie ................................................530Baked Custard ........................................532Banana Cake ..........................................533Banana Flambe ......................................535Basic Pie Crust ........................................536Basic Pie Crust II .....................................537Bavarian Cream Pie ................................539Berry Pie .................................................540Birch Sugar Syrup ...................................541Brownies .................................................542Brown Rice Pudding ................................543

Brown Sugar Stars ..................................544Chocolate Drop Cookies .........................545Chocolate Mousse ..................................547Chocolate Peanut Butter Cheesecake ......548Chocolate Tofu Icing ...............................550

Christmas Logs .......................................551


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Coconut Cream Pie .................................552Crust Cookies .........................................553Egyptian Date Nut Candy ........................554German Chocolate Icing / Filling .............555

Ginger Bread Cookies .............................556Graham Cracker Pie Crust ......................557Key Lime Pie ...........................................558Miso Mincemeat Pie ................................559Mocha Frosting .......................................561Oatmeal Raisin Cookies ..........................562

Old Fashion Chocolate Fudge .................564Peanut Butter Chip Brownies ...................565Pumpkin Pie ............................................566Ranger Cookies ......................................568Southern Style Fruit Cobbler ....................569

Soy Milk Doughnuts ................................571Stewed Pears ..........................................573Strawberry Shortcake ..............................574Triple Chocolate Cake .............................575

Whipped Cream .....................................577

White Cake .............................................578


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Baby Food

Introduction .............................................581Combining Baby Foods ............................582

Babys Fruit .............................................583Babys Grains .........................................584Baby's 'Jello' ............................................585Babys Nut-Seed Milk ..............................586Babys Pudding .......................................587Babys Salad ...........................................588Babys Soy Milk .......................................589Babys Steamed Vegetables .....................590Suggested Baby Foods .............................591

Meal Planner & Themes

Introduction .............................................595

Themes

Christmas ................................................596Thanksgiving ...........................................597

Cinco De Mayo ........................................598

S h P ifi F 99


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South Pacific Feast ...................................599Middle Eastern Party ................................599Himalayan Rim Dinner.............................600Oriental Banquet .....................................600

Roman Feast............................................601Nordic Smorgasbord................................602American Sunday Picnic ...........................602All American Barbecue.............................603

Meal Planner

Day One..................................................604Day Two ..................................................604Day Three................................................605Day Four .................................................606Day Five ..................................................606Day Six ....................................................607

Day Seven ...............................................607


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Contents

Glossary

Appendix

Cooking-Time Table................................679Hot Pepper Chart....................................680Food Pyramid .........................................682Optimum Daily Food Requirements .........682Measurement Conversion Table ..............683

Metric to Standard Table .........................684

Resource Directory

Homespun Recipes

Index


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aCredits

I would like to take time here to thank all of those who helped make the VeggieWorks Vegetarian Restaurant a successful, thriving enterprise. If not for these peo-ple, this book would never have been written. From the relatives and friends whohelped finance its start, to those who helped maintain its daily functions, I thank youall!

Foremost, I thank my lovely wife - and business partner - Elif (aka Liz), who sharedthe struggles and joys with me, from the moment we decided to open a vegetarian

restaurant. Through the toughest of times - as with the best of days - weve sharedeverything. Her spirit, stamina, and skills, have inspired me to persevere through allobstacles. Without her, none of this would have been possible.

My second greatest inspiration has been my young son, Erik, whos been vegan frombirth. Erik was raised on the recipes found in this book and is living testament to thepower behind this diet. I would also like to thank my two adult daughters Maeganand Temperance who contributed their talents in the first year to help us get started,

and whose wisdom and intelligence helped to guide me.

Next are the relatives and friends who contributed financially to our original businessstart-up, and have been there in times of need. The list begins with my wifes fatherDr. Ates Basatemur and my mother, Victoria Rasmussen whose contributions havebeen greatest. It continues with my deceased father, William Rasmussen anddeceased stepfather Richard Lombardi.

I h ld l ti if th K t B t d d f i d G


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I should also mention my wifes mother, Katya Baxter, and our good friends, GregGuarino, Jerry Stevens and Steve Poggioli, for their support and generosity.

The longest list of names that this book is dedicated to are the many full and parttime employees that have helped to make the Veggie Works phenomena happen ona daily basis; Omer Basatemur, Nicole Toppetta, Liz Dasa, Mimi Guzman, MikeGiglio, Maggie Smith, Jesi Rheinhardt, Jessica Moriarty, Jeff Keck, Diana and Elise

from Denmark, Christia Funkhauser, Natalie Segefka, Phil Linden, Melissa Neville,Eric Jones, Brian Porner, Mary and Mario from Delicious Desserts inc., Phil andAdrian, David Miles, Alexandria, Billy, Shannon, Mike Heptig, Alysa, Andrew andGinger.

A special mention is to my accountant and fellow Green Bay Packer fan, Art Rosen,who has helped us to make the right decisions since the beginning.

I would also like to take this opportunity to thank our loyal patrons, many of whomcould be counted on to eat at our establishment on an almost daily basis. Their sup-port and positive feedback are the main reasons we have stayed in business andgrown.

Last but not least, my good friend - and designer of this book - Luther G. Brossa,whose unmatched efforts and genius have vulcanized this book into a living, interac-tive being.

Mark W. RasmussenAuthor and Chef


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Introduction Welcome to the Veggie Works VegetarianRestaurant's Vegan Cookbook! VeggieWorks is a popular vegetarian restaurantlocated in the New Jersey shore town ofBelmar. Ever since we opened in 1994,Veggie Works has received so much local

and national acclaim for its unique cuisine,we've decided to share it with you.

All the recipes in this book have been pre-pared and served to happy customers atour restaurant and are designed to work.The methods and processes described havebeen perfected through thousands of man-hours of work and can be relied upon.

There are sections on stocking your pantry,necessary equipment and grocery shop-ping. Every recipe is easy to follow with

hi hli ht d k d f f i


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highlighted keywords for cross referencingto a comprehensiveGlossary.

Every meal from breakfast through dinneris covered, as well as snacks, appetizersand desserts. You'll learn how to preparedelicious and nutritious food from the rawingredients that you have assembled. Yourkitchen will become your workshop andyou...the master artist. You'll impress familyand friends with your wholesome cooking,as well as yourself.

Every recipe in this book contains easy tofind natural ingredients that are low in fat,cholesterol free, and entirely vegan. Youwill learn how to use high protein vegeta-ble meat analogs and concentrated vege-table flavorings to create meals packed

with nutrition. Even the most reluctant cyn-ics will easily succumb to the satisfyingmeals that you prepare.

If a recipe requires the use of another pre-pared food, that recipe will be highlighted

in red and hyperlinked to the relevent rec


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in red and hyperlinked to the relevent rec-ipe.

Most recipe ingredients have been high-lighted in blue and hyperlinked to aGlos-saryentry. If youre not familiar with aningredient, simply click on the ingredientname to find an explanation of it. Mostglossary entries and ingredient entries pro-vide access to a recommended source and/or distributor through theResource Direc-tory. In addition, the measured quantities

have also been linked to aMeasurementConversion Table. Any of these measure-ments can be converted to metric valueswith the aid of aMetric to Standard Table.

Once youve familiarized yourself withPDFnavigation proceedures, the use of this

cookbook is easily mastered. First, decidewhat you want to cook. This can be donethrough theTable of Contents,Index,MealPlanner & Themes chapter, or, randombrowsing of the books contents! Print onlythe recipes you need (and any prerequisite

recipe ingredient they may call for).
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There are many ways to use this book. Allrecipes are listed alphabetically in theirrespective chapters. So its up to you, startat the beginning and read through thechapters, or go right to a recipe and startcooking. Once youve got your printouts inhand, youre ready to go!

Why Vegan? Why should I adopt a vegan diet? If youhave purchased this book you have proba-bly contemplated this question already.Perhaps you already know the reasons ormaybe you are still searching for the rea-sons. Perhaps you understand why youshould be vegan but dont believe that you

can, realistically.

This book was composed with the intent ofmaking it easier for people to becomevegan in a world predicated on the system-atic consumption of animal products. Aworld with very little to offer towards the

development of a life style independent of


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development of a life-style independent ofproducts made from or with animal prod-ucts.

America has become a socioeconomic sys-tem that promotes its livestock factoryfarming industries to support an infrastruc-ture of jobs and businesses dependent onthe success of those industries. A chain ofsupply and demand that is staggering in itsscope and influence. When it is said thatevery part of the animal is used, they arent

kidding. Not just for food consumption,these animals furnish all the leather usedto make shoes, belts and other clothingaccessories. Animal body substances areused in pharmaceuticals and cosmeticssold world wide. The billion pets that livein America depend on the livestock by-

products that make up the bulk of their petfood. The rendering plants need bodies forthe products they produce and the wastethey reduce.

Unfortunately, the demands of our world

on these products have created a belea-

guered environment that is collapsing


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guered environment that is collapsingunder the strain of increasing abuse. Withglobalism as top priority on the agendas ofpoliticians and global corporations, theprospects of improving these conditions aredismal. The interests of these groups

include the marketing of these principals,products and industries to the underdevel-oped countries of the world. We are reas-sured that these experts know what isbest for everyone and everything, spendingbillions of dollars annually in public rela-

tions to convince us.

What politicians and those with vestedinterests in the production of animal goodsdont care to mention are the negativeconsequences of their actions. Humanhealth has deteriorated with increased

obesity, arterial and coronary diseases,cancer, auto-immune diseases, bacterialpoisoning, diabetes and other strange andnew diseases. America leads the world inthese diseases when compared to under-developed countries whose cultures havesupported a mostly vegetable based diet,

with flesh consumption minimal Factory


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with flesh consumption minimal. Factoryfarming interests want these countries toadopt the American diet, with its fast foodhamburgers and chicken. With its wellmarbled beef for the wealthy, cheap meatfor the poor, and all its inherent diseases.

America being rapidly drained of its freshwater supply by billions of thirsty animalsearmarked for our future consumption.One beef cow can consume as much as250,000 gallons of water in its short life-

time. Factory farmed chickens and pigsuse millions of gallons of water in theiroperations annually. Factory farming cre-ates more than two thirds of our nationsrunoff pollution, dumping tons of nitratesand bacteria into our waterways anddestroying the natural ecology and poison-

ing fish.

Our land is over grazed and over farmedfor livestock feed. About 90% of Americasfarmland is dedicated to producing feed forlivestock. A cow is a ruminant animal with

four stomachs designed to break down

high concentrations of cellulose in wild


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high concentrations of cellulose in wildgrasses while creating proteins throughenzymatic action by fixing nitrogen. A cownever needs to eat wheat, corn or soy-beans unless you need to fatten them up afor short life and a high yield at the slaugh-

terhouse. It is the force feeding of thesegrains that contribute to the high fat con-tent of the meat, rendering it even moredangerous to your health when you eat it.

In countries where grain and soybean feed

is not abundantly available, the insidiousand life threatening disease - bovinespongiform encephalopathy (BSE) - com-monly referred to as Mad Cow, is theresult of feeding these unfortunate animalsprocessed by-products of their own slaugh-tered species! Its now been confirmed

that humans can acquire variantCreutzfeldt-Jakob disease (vCJD) from BSEcontaminated meat products. Theresponse of those who risk losses in themarketplace, is to promise better screeningof diseased animals, and the eventualdevelopment of drugs to combat the

spread of BSE What you must always ask


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spread of BSE. What you must always askyourself, are the promises of meat produc-ers to be trusted now and in the future, orwould it not be more a intelligent to simplyforgo meat as a dietary option?

Millions of acres of natural forests world-wide have been decimated for the produc-tion cattle, pigs and chickens in just a fewshort decades. Millions of oxygen produc-ing and carbon dioxide consuming trees,bushes and grasses have been cleared in

the Amazon rain forest to graze cattle.These cattle spend a short youth consum-ing natural grasses before they are sent toAmericas feedlots to be fattened on grainsand soybeans. This worldwide system ofclearing land, farming feed, grazing, trans-porting, manufacturing, packaging and

retailing beef consumes a thousand timesmore energy to produce a pound of fleshthan is required to produce a pound ofgrain.

The agony of factory farmed livestock and

the cruelty inflicted upon them by their

human tormentors is beyond belief The


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human tormentors is beyond belief. Themodern meat producing factory farm is notthe classic country farm, where the friendlyfarmer knows every animal by name, andevery beast lives a decent life before itssudden and unexpected death. At the fac-

tory farm, from birth until death the relent-less hell of their existence is a life that noman would ever consciously wish uponanother creature. Yet we thoughtlesslyaccept this torture, as long as it is neitherseen nor heard. The rational for this chain

ofnecessaryevil behavior is to produce aclean packaged product we can buy at thelocal supermarket, feed our hungry bodiesand go on with our life.

Becoming a true vegetarian, or vegan, is apersonal stand against the forces of world-

wide ecological destruction. It is an intentto bring an end to the exploitation of ani-mals. It is taking control of ones healthand of ones life. It is opposing the auto-matic generation of evil with the willfulgeneration of goodness. It is stepping for-ward on the evolutionary path.


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Some of the greatest people who have everlived on this planet have been vegetarian.Geniuses such as Plato, Martin Luther, Ben-jamin Franklin, Isaac Newton, Albert Ein-stein, Thomas Edison and Ghandi werevegetarian. These people, and manymore, were strong believers in the benefitsof vegetarianism and wrote profusely onthe subject. We have compiled a number ofquotations from famous vegetariansthroughout history, from the internet, and

have included them in this book. You willprobably be surprised to find so many rec-ognizable historical figures. Our hope isthat their words inspire and enlighten thereader by example.

These famous vegetarians were not alone

in their time. Most people are not aware ofthe common practice of vegetarianism bysocial and religious groups throughout his-tory. From King Tuts family empire inancient Egypt, to the Essene Jews of theDead Sea, to the Hindu culture of India,

the Hunzas of the Himalayas, the Buddhists

of Southeast Asia, China and Japan, the


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of Southeast Asia, China and Japan, theAlbigensians and Cathors of MedievalEurope, the Seventh Day Adventists ofAmerica... entire societies thriving fordecades or centuries, some of which wereentirely vegan. The Albigensians/Cathars,

for example, were a society of GnosticChristian intellectuals, artists, mathemati-cians and craftsmen whose extended fami-lies comprised a population of millions, allof whom were entirely vegan. This groupthrived for nearly 500 years until they were

exterminated by the Inquisition in the mid-dle ages.

This book was written with the intent ofplanting a seed in the fertile soil of evolu-tionary progress. We hope to establish aset of fundamentals, principals and guide-

lines for families to start living a vegan life-style. It is our desire that the informationin this book be used like a toolbox to repairyour diet. Every tool youll require is in thebox, complete with instructions. Everyaspect of vegan world cuisine is covered inthis book. From breakfast through dinner,

from soups to desserts, from simple side


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from soups to desserts, from simple sidedishes to vegan banquets... it is all coveredhere. Every recipe, method and proceduredetailed is designed to teach you the basicsand inspire new creations.

Life begins daily with the mundane activi-ties ahead. Let those activities be accom-plished through positive action. Allowyourself to do the good you were intendedfor. Respect the world you were created in.Go Vegan!

Mark W. RasmussenAuthor and Chef

14


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Final Thought... As I was finishing up the final touches onthis book, I kept coming back to the actualcover, never quite feeling satisfied with its

look. Then I came across an oil paintingthat the authors sister, Kim, painted in1983. Kim passed away at a very youngage, from breast cancer. When you look atthis painting, know that she would havewanted us all to cherish this planets natu-ral bounty, and never take life for granted.

Luther G. Brossa

Designer

15


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Getting Started

Introduction The following represents a complete list ofall the ingredients, materials and tools tomake all the recipes in this cookbook. It isnot intended to suggest that you need toaccumulate everything listed before youcan startcooking the recipes in this book.You will, however, want to ensure that youdo have the most fundamental materials,tools and ingredients before starting.

In addition, every recipe lists all of thematerials needed to successfully completeit. Until youre familiar with the process, it

helps to start with the simplest of recipes,as a means of building confidence in yourcooking skills.

Using the recipes in this book requires theassembly of some basic materials including

16dry goods, herbs and spices, produce, kitchen


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y g , p , p ,equipment and miscellaneous items.

Cleaning Produce Prior to all produce preparation, wash all hard-surfaced fruits and vege-tables using a (dedi-cated) vegetable scrub brush. In manyinstances, you may not be able to procureorganic produce. In such cases, you may wantto soak produce in a ten to one (10:1) solutionof water to white vinegar. That means, youdtake 9 cups of cold water and mix one cup ofwhite vinegar to create an extremely effective -

yet very inexpensive - solution for removingsurface toxins from produce. Depending onthe actual produces surface characteristics,the soaking time would more or less change induration. A leafy produce (such as spinach)could be 15 minutes or less, and hard surfacedfoods (such as cranberries) could require 2 to 4

hours of soaking. You can extend soaking pro-cess, but always remember, you also riskimparting a vinegar-like flavor to the soakedproduce itself! At the conclusion of the soak-ing process, soaked produce must be com-pletely immersed in rinsing water, to removeall traces of soaking solution.

17


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Hygiene Always wash your hands well, before youstart preparing food. This means, keepinga separate bar of soap and finger-nailscrub brush available at the wash station.It has been determined, that the hands arethe primary vector (carrier) of pathogens!Periodic disinfection of all hand contactedsurfaces (equipment controls, utensils, cab-inet door knobs, cutting boards, and soforth) is extremely important, to ensure ahealthy kitchen environment...for every-

one. A good chef knows the importance ofcleanliness. As food is - obviously -ingested by us all, your attitude and expec-tations, should be one of demanding pro-fessionalism.

Kitchen SafetyA top priority of every chef, must be safety!Basic rules for the safe handling of cuttin-ginstruments, must be observed. Wherepossible, avoid unnecessary contact withfood stuffs. Any hint of spoilage, meritsimmediate disposal of questionable foods!Always have hot pads or mittens around, toprevent painful burns. Use caution when

18pouring away boiling solutions! Keep the


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p g y g pfloors clean of spills and slippery materials.Food timers and thermometers are a necessity,and attentiveness to range, oven, grill andbroiler temperatures is imperative. Fire is use-ful...but dangerous, and must always be

respected. A first-aid kit, complete with burnmedication, antiseptics and bandaging shouldbe accessible to all family members andkitchen personnel, and must always be keptwell stocked.

SuggestedEquipment

The following is a comprehensive list of stockitems of various categories, starting with basickitchen equipment:

Chefs Knife Citrus Squeezer

Wire Whisk Cooking Pots & PansRubber Spatulas Rolling Pin

Tongs Knife Sharpener Oven and Range Blender

Baking Dishes Muffin PanFood Processor Cutting Board

19Vegetable Peeler Cooking Spoons


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Notes: Stainless steel, cast iron or anod-ized non-stick pots and pans are recom-mended. Stainless steel utensils andmixing bowls are also highly recom-mended.

A sharp knife is a must. An electric sharp-ener produces a great edge but using it toooften will take too much steel off the blade,eventually reducing its usefulness. Regularuse of a traditional hand held steel sharp-ener is best as long as the knife is new orin great condition.

g g pMixing Bowls Metal Spatulas

Spaghetti Strainer Pastry Cutter Food Timer Pastry Brushes

Vegetable Juicer Loaf/Bread Pans

20Grains & Flours


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Spices & Herbs

brown rice bulgar wheatquinoa whole wheat flour

vital wheat gluten corn meal

cornstarch bread crumbssoy flour millet

unbleached white flour basmati riceunbleached pastry flour

thyme oreganocoriander basilmarjoram bay leaves

salt curry powderdill black pepper

cardamom mustardrosemary sage

onion powder chili powderasafetida cuminfenugreek cajun spice blend

21vanilla allspice


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Pasta

pcinnamon lavender

mace file powderhabenero paprika

savory cayenne

tarragon cilantroanise clove horseradishgingerroot & powder clove

garlic powder parsleycarawayseeds celeryseeds

linguini pennelasagna orzo

ziti couscousditilini pasta large shells

22Condiments &


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Sweeteners

Soy Products

balsamic vinegar peanut buttersoy sauce louisiana hot sauce

dijon mustard molassesraw sugar vegetable bouillon

apple cidervinegar sesame tahinibrown rice syrup xylitolxanthum gum non-dairy chocolate chips

sucanat agar agarmiso paste

silken & firm tofu tempehsoy milk TVP burger blendTVP burger style TVP poultry style

soy mozzarella cheese soy cheddar cheese

23Beans, Seeds, Nuts


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Oils & Spreads

pinto beans kidney beansblack beans great northern beans

cantilini beans beans

sesame seeds sunflower seedslima beans walnuts

peanuts

olive oil soy oilroasted sesame oil soy margarine

flax seed oil canola oil

24Wraps &


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pFlatbreads

Produce

tortillas taco shells - softtaco shells - hard spring roll wraps

whole wheat pita bread

broccoli onionmesclum mix endivefennel mushroomsturnip asparagus

string beans leeksmustard greens escarole

bean sprouts summersquashbutternut squash cauliflowerred onion carrots

garlic clove portabella mushroomsrutabaga bok choyspinach nappa

25colored bell pepper jalapeno peppers


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acorn squash chickpeas (canned)cucumbers lemons

yams celeryparsnip peas

kale potatoessnow peas zucchinicorn (white & yellow) oranges

sweet potatoes fresh tomato,pineapple sundried & canned

26


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27


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27

Salads, Dressings & Dips

Introduction The chilled, prepared salad recipes foundin this chapter add variety and nutrition toany meal. They can be served as appetiz-ers, refrigerated for several days and canprovide great side dishes to lunch or dinnercourses.

In this chapter you will learn that simpleraw vegetables, green salads, nuts, beansand grains can be transformed into uniquedishes by combining them in different wayswith different sauces and dressings.

You will also discover how to create pre-pared Dressings,Dips and condiments thatother recipes in this book rely on and thatprovide the foundations for new creations.

Included in this chapter as well are recipesfor fruit salad dressings. These easily

28blended raw dressings add color and flavor to

i d f it bi ti


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28

Salad

s,

Dressing

s&

Dips

mixed fruit combinations.

Place whole, unpeeled eggplants in a baking dish and bake at 400F forabout 40 minutes or until completely soft. Remove from oven and cool.Cut eggplants in half, then, using a spoon, scrape the seed row out and

MEASURE INGREDIENT

2 large eggplants

1/2 cup sesame tahini

1/4 tsp cumin

1 garlic clove

(to taste) salt

29discard. Be careful not to waste the juices. Remove the flesh from theki


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Dips

skins.

Add all other ingredients together with eggplant and juices. Place in afood processor and puree. Pulsing the food processor will create a pulpierversion. Makes a great dip for chips, crudites or pita wedges.

MEASURE INGREDIENT

1/2 head white cabbage - shredded

1 carrot - grated

3/4 cup Mayonnaise1 tsp apple cidervinegar

1 tsp carawayseeds

(to taste) salt & black pepper

30Shred cabbage by slicing thin strips off head. Grate carrot. Mix all ingredi-

t d hill til i


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ents and chill until serving.

Remove buds with small stems from broccoli head; and set large stalkaside.

Heat a frying or sauce pan. Add oil to pan. Add garlic to oil and turnflame down. Slowly and lightly brown garlic, then, quickly pour water intopan. Add broccoli to pan and cover. Steam broccoli in garlic and oil mix-

MEASURE INGREDIENT

2 heads broccoli3 Tbsps olive oil

2 garlic cloves - diced

1/4 cup water


31ture until tender. Season with salt and pepper. Remove from heat andrefrigerate


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refrigerate.

!!

In a mixing bowl, drain and crumble tofu with your hands. Heat vegetablestock in a small sauce pan and add the crumbled tofu. Boil tofu for 3-5minutes to alter the texture to a more egg-like product. Allow to cool,

MEASURE INGREDIENT

1 lbpackage firm tofu - crumbled2 cups Vegetable Stock

1/2 cup Mayonnaise

1/2 tsp onion powder

1/4 tsp garlic powder

2 Tbsps nutritional yeast(to taste) salt & black pepper

32drain off excess liquid then add remaining ingredients and mix gently butthoroughly Chill before using


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Dressing

s&

Dips

thoroughly. Chill before using.

"#

Boil elbow macaroni in four or more cups of water with a tablespoon ofsalt. Boil 8-10 minutes then rinse with cold water until noodles havecooled. Chop up tomato and bell pepper and add together with noodlesand mayonnaise. Salt and pepper to taste.

MEASURE INGREDIENT

2 cups elbowmacaroni

1 Tbsp salt

1 medium fresh tomato - chopped

1 green bell pepper- chopped

1 cup Mayonnaise


33


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"

Heat a small skillet or frying pan and add the xylitol and water. Begincooking this down, reducing the water out of the sugar, forming a syrup.

Meanwhile, peel the orange and isolate each section. Peel, core and slicethe apple into small wedges. Peel and slice banana into thin rounds. Drainpineapple chunks.

MEASURE INGREDIENT

1 cup xylitol

1/4 cup water

1 orange - peeled & sectioned

1 apple - cored & wedge sliced

1 banana - thin round sliced

1 cup pineapple - course chunked

1 cup mixed nuts (unsalted - raw)

34When syrup thickens considerably toss in the fruit and stir fry a minute to


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s&

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When syrup thickens considerably, toss in the fruit and stir fry a minute tocoat the fruit sections. Remove the sugar glazed fruit from the pan andcombine with the nuts in a bowl. Mix well together and serve.

#"

MEASURE INGREDIENT

2 cups pasta - uncooked

1 yellow bellpepper- chopped1 large cucumber- sliced

3 large mushrooms - sliced

1 large fresh tomato - wedge cut

1 head broccoli

1/4 cup olive oil

352 Tb l id i

MEASURE INGREDIENT


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Boil the pasta 8-12 minutes, drain, rinse well and set aside. Chop pep-pers, slice cucumber and mushrooms, then cut tomato into wedges. Cutflowerets from broccoli and steam for three minutes or until bright green.Remove broccoli and plunge into cold water. This retards any further cook-ing and preserves its crisp green color.

Place prepared veggies and cooled pasta together in a mixing bowl, mix in

oil, vinegar and seasonings. Chill well before serving

"!$

2 Tbsps apple cidervinegar

1 tsp basil - dry


36MEASURE INGREDIENT


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Wash potatoes, stripe peel potatoes, and cut into large chunks. Placepotatoes in pot of water and boil on medium heat until potatoes arealmost done. While still firm (test with a fork) drain off water and let pota-toes rest while cooling. Turn over potatoes once or twice to insure that theycool evenly.

Chop up onions and celery. Heat a skillet or frying pan and pour in oil.Saut onions, celery and chopped Canadian bacon until tender. Chop upromaine lettuce heart and mix with cooling potatoes Pour entire contentsof skillet over potatoes. Add vinegar, salt, pepper and mix well. Chill well.

MEASURE INGREDIENT

6 large idaho potatoes - peeled & chunked

1 medium onion - chopped

2 large celerystalks - chopped

1/4 cup soy oil1 package vegan-style canadian bacon

1 romaine lettuce heart

2-3 Tbsps apple cidervinegar


37


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%

&&'

Slice portabella mushroom caps into thin pieces. Remove seeds and stem,then quarter peppers. Par boil peppers. In a large mixing bowl, pour inprepared sauce and add peppers and mushrooms. Allow a few minutesto marinate.

Meanwhile, cook orzo according to package directions. When orzo is

completely soft, remove from heat and rinse with cold water. Set aside.

MEASURE INGREDIENT

4 large portabella mushroom caps - sliced

2 green bell peppers2 red bell peppers

1/2 cup Grill Goddess Sauce

1/2 lb orzo - uncooked

1 pt cherrytomatoes

38Have a hot grill ready Turn grill flame down and put marinated mush-


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Have a hot grill ready. Turn grill flame down and put marinated mushrooms, tomatoes and peppers on grill. Baste with some of the remainingprepared sauce then flip and baste again. Place grilled veggies in mixingbowl with remainder of the prepared sauce. Add in orzo and chill, thenserve.

!"

"

MEASURE INGREDIENT

1 lb kale - fresh

1/4 cup sesame seeds - raw

2 Tbsps miso paste

1/4 cup water

1 Tbsp soy sauce

391 Tbsp apple cider vinegar

MEASURE INGREDIENT


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Wash kale well and strip leaves from each stalk. Steam leaves - at least 5minutes - in about 1 cup water on a low flame. Drain off liquid. You cansave this nutritious liquid by adding to yourVegetable Stock.

Heat up a skillet or non-stick fry pan until very hot. Turn flame to low andadd raw sesame seeds. Stirring or flipping often, roast seeds to a goldenbrown. Keep an eye on this, as seeds burn up fast, when unattended.

Mix miso paste well with 1/4 cup water or cooking liquid, in a mediumsized bowl. Add in soy sauce, vinegar, and roasted sesame oil. Put cooledkale into bowl, add sesame seeds and mix well. Chill before serving.

1 Tbsp apple cidervinegar

2 Tbsps roasted sesame oil

40


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#$&(

Leeks are notoriously dirty. Discard wilted outer leaves and cross cuteighth inch rounds using crisp white stalk and tender outer green leaves.

Place cut leek rounds in pot of cold water to soak dirt off. Chop onion and

MEASURE INGREDIENT

4 large leeks1 onion - chopped

2 large carrots - sliced diagonally

1/4 cup olive oil

1 Tbsp allspice

1 tsp salt1 cup Brown Rice - cooked

1 bunch dill - fresh

41slice up carrot diagonally. Heat olive oil in small sauce pot. Put onions inpot and turn heat to medium. Cook onions a few minutes then add


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pot and turn heat to medium. Cook onions a few minutes then adddrained leeks and carrot pieces.

Stir vegetables, add allspice and salt, put lid on pot and slow cook untilsoft and tender. Rinse cooked rice briefly to remove excess starch and add

to mixture. Also add chopped fresh dill. Turn off heat and to cool. Refrig-erate until ready to serve.

)*$+

MEASURE INGREDIENT

1 cup couscous - uncooked1 cup water - boiling

1 cup cauliflowerettes

1 cup carrots - chopped

1/2 cup sundried tomatoes

1 green bellpepper- chopped

421/2 red onion chopped

MEASURE INGREDIENT


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Pour in couscous into boiling cup of water, then turn off flame. Cover andlet set for 5 minutes. Fluff up with fork.

In a pot or skillet, steam cauliflower and carrots until firm, but not overdone.

Separately prepare sun-dried tomatoes by covering with water and sim-

mering for 5 minutes in a pot or skillet. Cool and then chop into largepieces. Chop up peppers, onions, then mix with sliced olives, spices,chickpeas, tomatoes, cauliflower and carrots in a large bowl. Add inlemon juice, olive oil, and salt.

1/2 red onion - chopped

1/4 cup black olives - chopped

1 tsp cumin

1/2 tsp allspice

1/3 cup chickpeas - cooked & rinsed

2 lemons - juiced

1/4 cup olive oil

2 pinches salt

43Dump cooked couscous into strainer or colander and rinse with cold waterto remove starch. Add couscous to veggie mix and stir up well. Refrigerate


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Dips

gg p guntil ready to serve.

&"(

MEASURE INGREDIENT

12 medium red potatoes - course chopped

1/2 red onion - chopped

1 celerystalk - chopped

1 red bell pepper- chopped1 Tbsp salt

1/2 tsp black pepper

1/4 cup soy oil


44Wash and strip-peel potatoes and chop into larger pieces. Put into pot ofsalted water and boil until firm and almost done. Drain off water and


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dump potatoes in a bowl.

Chop up vegetables and combine with the potatoes, salt, pepper, oil andvinegar. Chill and serve.

%,

&"

MEASURE INGREDIENT

1 cup pinto beans - cooked

1 cup kidney beans - cooked

1 green bellpepper

1 red bell pepper

1 small bunch cilantro

452 garlic cloves - crushed

MEASURE INGREDIENT


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Rinse home-cooked or canned beans and put into large mixing bowl.Chop up peppers and cilantro and add all remaining ingredients into bowl

and mix well. For added flavor, you can also mix in a diced jalapeno pep-per. Chill and serve.

2 garlic cloves crushed

1 cup fresh corn - cut

1/4 tsp cumin

1 lemon - juiced

1/4 cup soy oil


1 jalapeno pepper - diced (optional)

46


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$&$-,"

+

In a sauce pot, bring vegetable stock to a boil. Add dehydrated TVP toboiling stock. Turn down flame and simmer for 5 minutes covered. Removefrom stove and strain off remaining liquid back into stock pot and save.Set TVP aside to cool. Chop up celery and add to mixing bowl with TVPchunks and all remaining ingredients. Mix well, then chill before serving.

MEASURE INGREDIENT

2 cups Vegetable Stock

1 cup TVP poultry style - chunks

2 celerystalks - chopped

1/2 cup Mayonnaise

1 tsp apple cidervinegar


47


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Dips

#,)

Cook noodles according to directions on package. Rice stick noodles work

as well as linguini, spaghetti or any other long noodle. Rinse well and

MEASURE INGREDIENT

1 lb lo mein noodle

(or suitable replacement)


1 carrot- julienne cut1 red bell pepper- sliced

4 bok choystalks - sliced

3 large mushrooms - sliced

1 head broccoli

1/4 cup water (for boiling)

2 Tbsps soy sauce

3 Tbsps sesame seeds - roasted


48drain. Put noodles in a mixing bowl, add 1 tablespoon roasted sesame oilto noodles. This keeps them loose and prevents them from sticking to each


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other.

Julienne cut carrot, slice pepper, bok choy and mushrooms, then removebroccoli buds from stalk. Set the stalk aside and save for use in your veg-

etable stock.

Heat up a skillet, add water with sliced veggies, then boil for 2 minutes.When adequately boiled, remove veggies and rinse with cold water toretain crispness.

Combine all noodles, prepared veggies, soy sauce, roasted sesame seeds,

vinegar and remaining oil inside a bowl and mix well. Served chilled.

49


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&&(

Cook pasta according to package directions. Drain, rinse and set aside.Cut tomatoes into wedges, celery into thin rounds. Wash basil, strip leavesfrom stalks and discard stems.

MEASURE INGREDIENT

1 lb pasta shells - medium size

2 large fresh tomatoes - wedge cut

2 celerystalks - thin cut

1 large bunch basil - fresh

5 garlic cloves - chopped

1/4 cup olive oil

2 Tbsps balsamic vinegar


50Chop up garlic and brown lightly in the oil. Retard browning by adding inthe balsamic vinegar and remove from heat. Put pasta, tomatoes, celery


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and basil in a mixing bowl and pour oil, garlic, and vinegar over every-thing. Add salt, pepper and mix well, Refrigerate.

.

Wash beans and snap or cut ends off. Lightly brown garlic in olive oil thenadd water, beans, salt and pepper. Cover and steam beans about 5 min-utes. Remove from heat slightly under cooked. Allow to cool before using.Refrigerate.

MEASURE INGREDIENT

1 lb string beans - fresh

5 garlic cloves

1/4 cup olive oil

1/3 cup water


51


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'

/0

MEASURE INGREDIENT

1/2 cup bulgar wheat

1 cup water

1 large bunch parsley- diced

1/2 red onion - diced

1 green bellpepper- diced

1 large fresh tomato - diced

1 lemon2 Tbsps olive oil

(to taste) salt

52Combine the bulgar and water in a small saucepan and bring to a boil.Reduce heat and simmer for 3-5 minutes. Turn off heat and allow to stand,

d f h


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covered for another 20 minutes.

Dice up parsley, onion, pepper and tomato. Combine bulgar with veggies,add juice from lemon, olive oil salt and mix well. Chill before serving.

Serves 4-6.

'&

MEASURE INGREDIENT

1 lb string beans

1 lb chickpeas - cooked

1 lb kidney beans - cooked

3 Tbsps olive oil5 garlic cloves - diced



53Steam string beans and rinse with cold water to retain green crispness.Rinse cooked chickpeas and kidney beans and add all beans to a mixingb l


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bowl.

Heat a skillet and pour in the olive oil and diced garlic. Lightly brown gar-lic and remove heat. Pour oil and garlic over beans. Add vinegar, salt and

pepper and mix well. Chill well.

'(

$1

MEASURE INGREDIENT

1 large head nappa cabbage - chunk chopped

1 lb package firm tofu - cubed

1/4 cup roasted sesame oil

1/4 cup sesame seeds - roasted

4 Tbsps soy sauce


1/4 cup cilantro - chopped

54Cut off base and chop nappa leaves and stalks into large chunks. Chopf i 1/2 i h b C bi ll i di ll d


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tofu into 1/2 inch cubes. Combine all ingredients, toss well and serve.

Dressings Salad Dressings are to raw vegetable salads

what sauces are to sauts. A good saladdressing will effectively set the tone of thesalad without masking the natural flavors ofthe raw vegetables. The following recipesreflect these principals while possessingunique and delicious flavors.

)*

!

MEASURE INGREDIENT

1 12-oz package silken-firm tofu

1 cucumber- peeled & seeded

551 cup soy milk

MEASURE INGREDIENT


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Blend all ingredients - except soy oil - in food blender. After suitableperiod, slowly dribble oil while blending, until smooth yet thick. Keeprefrigerated.

)*

2 Tbsps onion powder

1 Tbsp garlic powder

1 tsp salt

few sprigs parsley

1/2 cup soy oil (for dribbling)

MEASURE INGREDIENT

1 cup Sour Cream

3 garlic cloves

1 Tbsp water

56(to taste) salt

MEASURE INGREDIENT


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Sala

ds,

Dressing

s&

Dips

Mix ingredients thoroughly in a blender. Keep refrigerated.

)+&*

Blend all ingredients - except soy oil - in food blender. After suitableperiod, slowly dribble oil while blending, until smooth yet thick. Keeprefrigerated.

MEASURE INGREDIENT

1 12-oz package silken-firmtofu

1 cup soy milk

2 Tbsps onion powder

1 Tbsp garlic powder

1 tsp salt

few sprigs parsley

1/2 cup soy oil

57


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,-.2

Mix all ingredients thoroughly. Store refrigerated.

MEASURE INGREDIENT

1/3 cup soy oil

1/3 cup virgin olive oil

1/4 cup apple cidervinegar

1/4 cup balsamic vinegar

1/3 cup water

1/3 cup soy sauce

6-8 garlic cloves - finely diced

1 tsp cajun spice blend1 level Tbsp each: thyme, oregano,marjoram

& basil

58

& *


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MEASURE INGREDIENT

1 cup soy oil


2 Tbsps lemon juice

1/2 cup Ketchup1 tsp mustard powder

1 tsp paprika

1 tsp salt

1 tsp tarragon leaves

1 tsp cayenne pepper

1/3 cup raw sugar

59

& *


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&*

&

Blend (or process with food processor) all ingredients. Use immediately.

MEASURE INGREDIENT

2 cups fresh fruit - chopped

1-2 avocados - ripe2-3 Tbsps olive oil

2 Tbsps lemon juice

60

/ .


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,3

4

Mix all ingredients well and use. Refrigerate and shake well before using.

MEASURE INGREDIENT

1/3 cup soy oil

1/4 cup olive oil


3 Tbsps water

1/2 tsp each: basil, oregano,thyme,

marjoram &tarragon

1 Tbsp salt

61

# / *


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#/*

Mix everything well and serve. Chill and mix before serving.

MEASURE INGREDIENT

1/2 cup olive oil

1 lemon - juiced1/4 cup water

1 tsp salt

1 pinch each: tarragon, thyme,oregano,basil,

marjoram &black pepper

62

)


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)

&

Put all ingredients - except soy oil - in blender (or food processor). Beginblending until mass is thickened. Pour in oil slowly while continuing toblend. Mixture should be creamy thick. Mayonnaise will keep refriger-ated for weeks.

MEASURE INGREDIENT


1/4 cup apple cidervinegar2 Tbsps salt

3 Tbsps rawsugar(orxylitol)

1/2 cup soy oil

63

*


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*

!


MEASURE INGREDIENT

1/2 cup soy oil

1/4 cup roasted sesame oil1/3 cup apple cidervinegar

1/4 cup soy sauce

1/4 cup sesame seeds - roasted

4 garlic cloves - mashed

4 Tbsps rawsugar(orxylitol, orbrown rice syrup)mixed with 1/4cup water

1/2 cup water

64

) -0 *


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)-0*/0

Choose avocados that are firm but ripe with a nice green color. Scoopmeat out and discard shell. Add avocado and all ingredients to blenderand blend well. Chill before serving.

MEASURE INGREDIENT

2 large avocados - ripe

1 lemon - juiced

1/4 cup olive oil

1 jalapeno pepper - finely diced

1/3 cup water

1 tsp cajun spice blend

1 tsp salt

65


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Soak seeds overnight in the water. Do not soak longer than 12 hoursunrefrigerated. Combine soaked seeds, water and all other ingredients ina blender or food processor. Blend until texture is creamy.

MEASURE INGREDIENT

1 cup sunflower seeds - raw

3 cups water - cold1 avocado - ripe

1/4 cup olive oil

1 lemon - juiced

2 Tbsps soy sauce

1 tsp cajun spice blend

66

'& .


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Mix everything together and apply to green salads. Save refrigerated.

Dips This is entirely left up to you. Just use thevegan sour cream recipe, add onion powderfor onion dip or diced jalapeno and a pinchof cumin for a spicy Mexican dip. Use yourimagination and have fun!

MEASURE INGREDIENT

1/2 cup soy oil


1 Tbsp marjoram

1 Tbsp salt

1 cup Tahini Sauce

67

&)


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&)$./

MEASURE INGREDIENT

1 mango - peeled & chopped

1 papaya - peeled & chopped

1 green tomato - diced

1 onion - diced

2 green apples - diced

1/2 cup raw sugar(orxylitol)


1/2 tsp salt

1 tsp gingerroot - minced

1/2 tsp cinnamon

1 pinch clove

1 tsp turmeric

68Use a mango and papaya that are almost ripe, but still firm. Peel andchop up the flesh of these fruits and place in a mixing bowl. Dice up thegreen tomato and add this and the other ingredients to the bowl.


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green tomato and add this and the other ingredients to the bowl.

Transfer the contents of the mixing bowl to a sauce pot and bring this to aboil. Reduce heat and simmer for 10 minutes. Remove from heat and chill

before serving.

NOTE: There are numerous recipes for chutney recorded in thousands ofcookbooks, all indicating the variety of creative possibilities this condimentoffers. This recipe represents a typical Indian chutney.

69


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&

&

Mix all ingredients in a blender (or food processor). Keep chilled.

MEASURE INGREDIENT

2 avocados - ripe

1/2 lemon - juiced1/2 small fresh tomato

1/2 small onion

1 garlic clove

1/4 tsp cumin

1/4 tsp cajun spice blend(orcayenne pepper)

1/2 tsp salt

70

/


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6

Using a food processor, start with pulsing the garlic until it is chopped fine.Add remaining ingredients to food processor and blend. Refrigerate.

MEASURE INGREDIENT

5-6 garlic cloves2 16-oz cans chickpeas

1/2 cup Tahini Sauce

1-2 lemons - juiced

1 tsp salt

71

!&


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Simply blend all ingredients together. Keep refrigerated.

MEASURE INGREDIENT

1 4-oz can tomato paste

1/4 cup raw sugar(orxylitol)

1/2 cup mustard - prepared

1/4 cup soy oil

1 Tbsp apple cidervinegar

1 Tbsp salt

1/4 cup water

1 Tbsp onion powder1 tsp garlic powder

72

+ 1


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Wash lettuce and discard inferior leaves. Remove best inner large crispleaves and set aside. Put other ingredients into a food processor and pro-

MEASURE INGREDIENT

1 head romaine lettuce

6 ozs field greens

1/4 cup sunflower seeds - raw

1/4 cup nuts

1 avocado - ripe

1 lemon - juiced

1 carrot - grated

1 celerystalk - chopped

4 Tbsps olive oil

1/2 tsp cajun spice blend

1/4 tsp thyme - powdered


73cess into coarse pat. Stuff saved romaine leaves with pat and serve ashor doeuvres.


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Dips

//0(

MEASURE INGREDIENT

3 large fresh tomatoes - chopped

1 Tbsp tomato paste

1 small jalapeno pepper - seeded

1 Tbsp apple cidervinegar2 pinches cumin

1 Tbsp salt

2 garlic cloves

1/2 onion - chopped

741 colored bellpepper- seeded

1/4 cup cilantro chopped

MEASURE INGREDIENT


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Put fresh tomatoes, tomato paste, jalapeno pepper, vinegar, cumin andsalt together into a food processor and pulse until mixed but not liquefied,

then set aside. Process garlic, then add onion, bell pepper and pulse.Combine all contents, then mix in cilantro. Salsa is ready to serve.

'&,

1/4 cup cilantro - chopped

MEASURE INGREDIENT

8 ozs sesame tahini

10 ozs water

2 lemons - juiced

751 Tbsp salt

MEASURE INGREDIENT


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Blend everything thoroughly in a blender and refrigerate. Add more salt,or water, to adjust taste and consistency.

3

!

Use a food processor to blend ingredients into a thick creamy mixture.Store refrigerated.

MEASURE INGREDIENT


2 Tbsps apple cidervinegar1 Tbsp salt

76

'


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Combine all ingredients, and allow to steep for several days.

MEASURE INGREDIENT

1 cup soy sauce

2 garlic cloves - crushed3 Tbsps apple cidervinegar

2 Tbsps water


1 slice gingerroot

77

Soup Making & Other Basics


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IntroductionThis is a very important chapter. Not onlywill you learn how to become a mastersoup maker, with dozens of recipes, butyoull learn fundamentals that will improveyour skills as a chef. Instructions on how tocook drybeans,rice and pastas are alsoincluded in this chapter.

Soup making can be a great joy as long asyou are guided by a firm understanding ofmaterials. Having a good knowledge ofherbs, spices, flavors of vegetables, starchyvegetables, beans, grains, pastas and con-diments will help you to become a better

soup chef. Knowing methods, techniquesand cooking times of ingredients is essen-tial. Every recipe in this chapter is designedto walk you through the necessary steps tohelp ensure a fine end product!

78


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Bake any set of the above squashes and tubers, or combine some of themmaintaining roughly the same volume, at 400F for 45 to 60 minutes. Ifsquash or tuber is very soft, it is done. Allow to cool then cut in half anddig out pulp, discarding the skin or shell. Put meat in soup pot and addvegetable stock, salt and oil.

MEASURE INGREDIENT

5 large yams (orsweet potatoes, or 1 mediumpumpkin, or 4butternut squash,

or 5 acornsquash)

1 qt Vegetable Stock

1 tsp salt

2 Tbsps soy oil

79 Using a blender or a hand held inversion blender, blend mixture untilsmooth. Return to heat and bring to boil. Remove from heat and serve.


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&Other

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MEASURE INGREDIENT

1 lb navy beans - dry

1 lb cantilini beans - dry

1 lb great northern beans - dry

3 qts water

3 qts Vegetable Stock

2 bay leaves

1/4 cup soy oil

2 medium onions - chopped

1 small bunch celerystalks - chopped

4 medium carrots - chopped

801 Tbsp thyme leaf

1 Tbsp marjoram

MEASURE INGREDIENT


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Soak beans overnight. Drain and rinse beans. Alternatively, use the quicksoak method described in the section on cooking beans, if you find it eas-ier. Put rinsed beans in large soup pot, add three quarts of water, threequarts of stock, bay leaves and bring beans to a boil, then reduce heatand simmer for about 45 minutes or until done.

In another sauce pot, heat up oil and saut chopped onions, celery, car-

rots, with h

vegan cookbook

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