Table of Contents

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Features
Lentils:MyFavorite,Fast, Hearty,(anddareIsayit?) HealthyFood14
ByJillNussinow,MS,RD

VeganCuisineandtheLaw: TheFarmBillWhyBigMacs &McNuggetsOutprice CarrotsandApples25

ByMindyKursban,Esq.

Jillshowsushowtomakelentils thefastandeasywayand providessometastyrecipes,as well!

StudiesShowWeLove Quickies18
ByLaDivaDietitian,MS,RD

ReadaboutwhytheFarmBillis badnewsforvegetablefarmers andwhatcanbedoneaboutit.

TheVeganTraveler:Atlanta 28
ByChefJasonWyrick

Learnabouthowcookingmethods havechangedtoadapttoourbusy lifestylesoverthelast100years.

RawFoodsMadeEasy21
ByChefAngelaElliott

Angelashattersthemyththatraw foodshavetotakehoursonend andtonsofworktobehealthy anddelicious.

Recently,ChefJasonWyrick checkedoutthehotspotsin AtlantaandAthens.Findout whatsgreat,andnotsogreat, aboutthisvegfriendlyiconofthe South..

Marketplace7

Getconnectedandfindoutabout veganfriendlybusinessesand organizations.

Columns
WhatsCooking?3

RecipeIndex61

Alistingofalltherecipesfoundin FindoutwhatsupwiththeVegan thisissue,compiledwithlinks. CulinaryExperiencethismonth. seethefollowingpagefor FromtheGarden:Yearof interviewsandreviews

thePomegranate!22
ByLizLonetti

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Findoutaboutthedifferent cultivarsofpomegranatesand learnLizsuperfastmethodfor deseedingoneoftheseculinary gems.

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Interviews
Author/InstructorBryanna ClarkGrogan33

BookReview:ThriveFoods 53
ByJasonWyrick

Bryannaisalongtimeinstructor andauthorextraordinaire,witha worldcuisinerepertoiretomatch.

ActivistLieutenantColonel BobLuciusoftheKairos Coalition41

ThriveFoodsisathleteBrendan BraziersfollowuptoThrive.Part cookbook,partnutritionaland environmentalguide.

BookReview:WorldVegan Feast55
ByMadelynPryor

LieutenantColonelLuciusisoneof ouroutstandingactivists,leading theKairosCoaltion,an organizationhefounded dedicatedtohumaneeducationin SoutheastAsia.

BryannaClarkGrogandelightsus withoutstandingworldflavors fromaroundtheworld,with recipesthatareoffthebeaten path.

PainterTrishGrantham48

Trishhasgarneredanexcellent reputationintheartistic communitypaintingcolorful,fun animalcenteredartforthepast thirteenyears.

BookReview:VeganforLife 57
ByMadelynPryor

JackNorris,RD,andGinny Messina,MPH,RD,providea comprehensive,honestsetof guidelinesforvegannutritionand dontshyawayfrommakingthe Restaurant/ProductReview: pointthatbeingveganisabout CasadeTamales,Fresno,CA beingcompassionate.

Reviews
50

ByJasonWyrick

ProductReview:FlaxUSA59
ByJasonWyrick

CasadeTamalesservessomeof thebesttamalesthischefhasever FlaxUSAoffersanexcellentbrand offlaxmilk,goingbeyondthe had! flavoredwatermostflaxmilks tastelike. BookReview:QuickFix Vegan52

ByMadelynPryor

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Easyvegansolutionsforvegan mealsafteraharddayswork.

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The Vegan Culinary Experience

Quick&Easy!October2011
PublisherJasonWyrick EditorsEleanorSampson, MadelynPryor NutritionAnalystEleanorSampson WebDesignJasonWyrick GraphicsJasonWyrick ReviewersMadelynPryor JasonWyrick ContributingAuthorsJasonWyrick MadelynPryor LizLonetti SharonValencik MartyDavey MindyKursban JillNussinow AngelaElliott DyniseBalcavage PhotographyCredits

Whats Cooking?
Ill be honest. Ilovefood,Iloveto cook,butIdontlovetodoitallthe time.Afteralongdayinthe professionalkitchen,Ioftenfind myselffeelingratherburnedoutfor mypersonalkitchen.ThatswhenI headforthecontainersofhummusor otherquickfoodsIvegotsitting around,orIheadtothekitchentomakesomethingfastandeasy, somethingthatdoesntrequirealotofthought,buttastesgreat andleavesmesatisfiedfortherestofthenight.Thisissueis dedicatedtoeveryoneelsewhogoesthroughasimilarexperience. Inthisissue,youwillfindrecipesthataresimpletoputtogether andaregenerallydonein1015minuteswithaboutfiveminutesof totalworkinvolved.Afewtakelongertocook,buteventhoseare shortontheworktime.Wevealsogotsomegreatbookreviews andsomeofthebestinterviewsweveeverdone.Thanksfor readingandIlookforwardtobeingwithyouformanymoreissues inthefuture.Itsagreattimetobevegan. Eathealthy,eatcompassionately,andeatwell!

CoverPageDyniseBalcavage
RecipeImagesJasonWyrick MadelynPryor MilanValencikof MilanPhotography DyniseBalcavage AtlantaPhotographsJasonWyrick Cornfield,GNUFreeDocumentation License AtlantaSkyline,Lentils,CreativeCommons PomegranateBlossom, PomegranateJuicer DollarBill,LentilPlantPublicDomain BryannaClarkGrogan&CourtesyofBryanna AssociatedImagesClarkGrogan BobLucius&AssociatedCourtesyofBobLucius Images TrishGrantham&CourtesyofTrishGrantham AssociatedImages CasadeTamalesCornJoseAguilar Mill

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Contributors
JasonWyrickChefJasonWyrickistheExecutiveChefofDevilSpice,Arizona'svegancatering company,andthepublisherofTheVeganCulinaryExperience.ChefWyrickhasbeenregularly featuredonmajortelevisionnetworksandinthepress.Hehasdonedemoswithseveral doctors,includingDr.NealBarnardofthePCRM,Dr.JohnMcDougall,andDr.Gabriel Cousens.ChefWyrickwasalsoaguestinstructorintheLeCordonBleuprogram.Hehas cateredforPETA,FarmSanctuary,FrankLloydWright,andGoogle.HeisalsotheNYTimes bestsellingcoauthorof21DayWeightlossKickstartVisitChefJasonWyrickat www.devilspice.comandwww.veganculinaryexperience.com.

MadelynPryorMadelynisaloverofdessert,whichshecelebratesonherblog, http://badkittybakery.blogspot.com/.Shehasbeenmakingherowntastydessertsforover 16years,andeatingdessertforlongerthanshecarestoadmit.Whensheisntinthe kitchencreatingnewwondersofsugarygoodness,sheischasingafterherbadkitties,or reviewingproductsforvariouswebsitesandpublications.Shecanbecontactedat thebadkittybakery@gmail.comormadelyn@veganculinaryexperience.com.

SharonValencikSharonValencikistheauthorofSweetUtopia:SimplyStunningVegan Desserts.Sheisraisingtwovibrantyoungvegansonsandrescuedanimals,currentlyarabbit andadog.Shecomesfromalineageofartisticchefmatriarchsandhasbeenbakingsinceage five.Sheisworkingonhernextbook,WorldUtopia:DeliciousandHealthyInternational VeganCuisine.Pleasevisitwww.sweetutopia.comformoreinformation,toaskquestions,or toprovidefeedback. MilanValencikMilanValencikisthefoodstylistandphotographerofSweetUtopia:Simply StunningVeganDesserts.Hiscompany,MilanPhotography,specializesinartisticevent photojournalism,weddings,andothertypesofphotography.Milanisalsoafineartistand musician.MilanisoriginallyfromCzechRepublicandnowlivesinNJ.Formoreinformation aboutMilan,pleasevisitwww.milanphotography.comorwww.sweetutopia.com. JillNussinow,MS,RD,TheVeggieQueenJillisaRegisteredDietitianandhasaMasters DegreeinDieteticsandNutritionfromFloridaInternationalUniversity.Aftergraduating,she migratedtoCaliforniaandbeganaprivatenutritionpracticeprovidingindividualconsultations andworkshops,specializinginnutritionforpregnancy,newmothers,andchildren.Youcan findoutmoreaboutTheVeggieQueenatwww.theveggiequeen.com.
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Contributors
LizLonettiAsaprofessionalurbandesigner,LizLonettiispassionateaboutbuilding community,bothphysicallyandsocially.ShegraduatedfromtheUofMNwithaBAin Architecturein1998.ShealsoservesastheExecutiveDirectorforthePhoenixPermaculture Guild,anonprofitorganizationwhosemissionistoinspiresustainablelivingthrough education,communitybuildingandcreativecooperation(www.phoenixpermaculture.org). Alongtimeadvocateforbuildinggreenerandmoreinterconnectedcommunities,Liz volunteershertimeandtalentforotherlocalgreencauses.Inhersparetime,Lizenjoys cookingwiththeveggiesfromhergardens,sharinggreatfoodwithfriendsandneighbors, learningfromandteachingothers.TocontactLiz,pleasevisitherblogsite www.phoenixpermaculture.org/profile/LizDan. AngelaElliottAngelaElliottistheauthorofAliveinFive,HolidayFarewithAngela,The SimpleGourmet,andmorebooksontheway!AngelaistheinventorofFiveMinuteGourmet Meals,RawNutFreeCuisine,RawVeganDogCuisine,andTheCelestialwich,andthe ownerandoperatorofSheZenCuisine.www.shezencuisine.com Angelahascontributedtovariouspublications,includingVegnewsMagazine,Vegetarian BabyandChildMagazine,andhastaughtgourmetclasses,holisticclasses,lectured,andon occasiontouredwithLouCorona,anationallyrecognizedproponentoflivingfood. MindayKursban,Esq.MindyKursbanisapracticingattorneywhoispassionateabout animals,food,andhealth.Shegainedherexperienceandknowledgeaboutvegancuisine andthelawwhileworkingfortenyearsasgeneralcounselandthenexecutivedirectorof thePhysiciansCommitteeforResponsibleMedicine.SinceleavingPCRMin2007,Mindyhas beenwritingandspeakingtohelpothersmaketheswitchtoaplantbaseddiet.Mindy welcomesfeedback,comments,andquestionsatmkursban@gmail.com. DyniseBalcavageTheauthorofTheUrbanVegan:250Simple,SumptuousRecipesfrom StreetCartFavoritestoHauteCuisine(GlobePequot,2009)andtheupcomingVegan Celebrations:200AnimalFreeRecipesforEveryOccassion(GlobePequot,October2011), DyniseBalcavagehasbeenwritingprofessionallyforthepast20years.Shehasalsopenned 10booksforyoungreadersandherrecipeshaveappearedinVegNews,VegetarianTimes, andVgtariensmagazine(inFrench).DynisehasbeeninterviewedintheNewYorkTimes andtheInternationalHeraldTribuneandhasdonecookingdemonstrationsacrossthe globe,fromNewYorktoParis.Whenshesnotcookingorwriting,Dyniseenjoystraveling, runningandsewing.ShelivesinPhiladelphia,blogsathttp://urbanvegan.netandtweetsat #theurbanvegan.
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Contributors
LaDivaDietitian!MartyDaveyisnotonlyLaDiva,Dietitian!,butaRegisteredDietitianwith aMastersdegreeinFoodandNutrition.Shebecameavegetarianin1980whenshe discoveredthatthereweremorechemicalsincattlethenattendantsataGratefulDead concert.Herfamilyisallvegan,exceptthedogwhodrewthelineatvegetarian.She conductsfactualandhilariouspresentationsandfooddemos.Whileherprivatepractice includesthosetransitioningtoaplantbasedlife,LaDiva'smostpopularprivateconsulting topicis"I'mtoobusyandIdon'tcook."Herwebsiteiswww.ladivadietitian.com. EleanorSampsonEleanorisaneditorandnutritionanalystforTheVeganCulinary Experience,author,andanexpertveganbakerwithaspecialtyindeliciousvegansweets (particularlycinnamonrolls!)YoucanreachEleanorat Eleanor@veganculinaryexperience.com.

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Marketplace
WelcometotheMarketplace,ournewspotforfindingvegetarianfriendlycompanies,chefs,authors, bloggers,cookbooks,products,andmore!OneofthegoalsofTheVeganCulinaryExperienceistoconnect ourreaderswithorganizationsthatproviderelevantproductsandservicesforvegans,sowehopeyouenjoy thisnewfeature! ClickontheAdsEachadislinkedtotheappropriateorganizationswebsite.Allyouneedtodoisclickon theadtotakeyouthere. BecomeaMarketplaceMemberBecomeconnectedbyjoiningtheVeganCulinaryExperienceMarketplace. Membershipisavailabletothosewhofinanciallysupportthemagazine,tothosewhopromotethemagazine, andtothosewhocontributetothemagazine.ContactChefJasonWyrickat chefjason@veganculinaryexperience.comfordetails!

CurrentMembers
CasaMett (www.casametta.com) MilanPhotography (www.milanphotography.com) UrbanVegan (http://urbanvegan.net) VeganOutreach (www.veganoutreach.org) ThePhoenixPermactultureGuild (www.phoneixpermaculture.org) TiernoTours SweetUtopia (www.tiernotours.com) (www.sweetutopia.com) LaDivaDietitian!,MS,RD JillNussinow,MS,RD (www.ladivadietitian.com) (www.theveggiequeen.com) BadKittyCreations GoDairyFree.org (www.badkittybakery.blogspot.com)(www.godairyfree.org) RationalAnimal (www.rationalanimal.org)

Nonprofits

FarmSanctuary (www.farmsanctuary.com)

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Marketplace

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Marketplace

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Marketplace

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Marketplace

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Marketplace

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Marketplace

LaDiva Dietitians

Click Cook Video

&
LaDiva, HELP! Can I make easy, healthy food that will give me hair as great as yours??? Yes!!! Take me into your kitchen via your laptop or iPod or whatever device floats your boat. Every month Ill send you links to simple, yummy VIDEO recipes. You can print off the PDFs, or follow along with the video to create Quick, LOW FAT, no cholesterol healthy dishes. EVERY MONTH YOU GET:
List of ingredients and equipment needed 3 recipes of mine and cook with me 1 recipe made by the Planet Pyramid kids. SO you KNOW you can make it and let the kids have their own kitchen fun 1 shopping or cooking tip, such as how to buy and store knives, creating a pantry, how to read a nutrition label in less than a minute

Click on the YouTube video links below for a taste of what you will get every month. http://www.youtube.com/profile?user=LaDivaDietitian#grid/uploads All for $5/month or $60 per year. To Order Go to: http://www.ladivadietitian.com/ladivadietitian/Marketplace/Marketplace.html Type VCE in the comments for a $10 discount.

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Lentils: My Favorite, Fast, Hearty, and (dare I say it?) Healthy Food
By Jill Nussinow, MS, RD, The Veggie Queen
Whilecookinglentilsrequiresagreatertime investmentthanpeelingacarrotoracucumberor bitingintoanapple,theycertainlyprovideahuge variety,depthofflavorandheartyqualitythat freshvegetablesandfruitscannot.Youlikelyknow thatIamahugeproponentofeatingvegetables. Somehow,though,lentilstopmylistoffastand easyfoodsespeciallywhencomparedtoother legumes,whichincludebeansandpeas. Whenyouthinkoflentils,youlikelythinkofthe brownorgreenonesbecausetheyaremostoften calledforinrecipes.Yetlentilscomeindifferent sizes,shapesandcolors.HereshowIclassifythem: Small,suchaslentilsDuPuy,blackbeluga, orFrenchgreen,orothertinyvarietiesthat stayfirmwhenyoucookthem Hulllesslentilssuchasredorivory,that meltintoyourdish,turningintoapuree Brownorgreen,themosttypicallentil,that fallsbetweenfirmandpureewithabitof texture

Lentils,likeotherlegumes,needtobesortedand pickedthroughremoveanydebrisorrocks.Wash themwellbeforeusing.Thebiggestissuewith blacklentilsisthatitisdifficulttoseesmallrocks orpebblessincetheyresembleoneanother. Whencooking,Ifindthataddingsaltaftercooking improvesthequalityofthelentils.Sometimes addingsaltcanmakethemtough.Ialsodonotuse alotofsalt,soIdratheraddittothefinisheddish. Mostofthesmall,firmlentilswillcookonthe stovetopinabout25to30minutes.Keepinmind thataslegumesgetolder(asinmorethanayear old),theyneedtocookforalongertimetobe thoroughlycooked.Tocookthem,coverthelentils withwater,bringtoaboil,reducetheheatto simmerandcontinuetocookuntildone.Testthem at25minutestoseeiftheyarecookedthrough.I alwaystestafewlentilstomakesurethattheyare allcooked.Iftheyarenotcooked,continue cooking.

ThereasonthatIlikelentilssomuch,besidestheir versatilityandvariety,isthattheydontrequire soakingbeforecooking.Thismeansthatyoucan decideat5p.m.tohavelentilsalad,stew,soupor chilifordinnertonight,asinbefore6p.m.Ifyou haveapressurecooker,mostlentilstakeonly6 minutesatpressuretocook(Seemynewebook, andsoontobeinprint,TheNewFastFood:The VeggieQueenPressureCooksWholeFoodMeals inLessthan30Minutesformoreinfo).

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Thehullesslentilsneedaboutthesameamountof timeanditseasiertotellwhentheyaredone. Theybreakdownintoapureeandthelentilsare creamy.Thiswillalsotakeabout25minutes. Thestandardbrowngreenlentilsarealsocooked bycoveringwithwaterbuttheyoftentake40to45 minutessimmeringtobecookedthrough. Somepeoplefindthattheyhaveproblems digestinglentils,butthisismuchlessoftenthan withfullsizedbeanssuchasblack,kidneyand pinto.

Youcanbuylentilsatyourlocalnaturalfood,or evengrocery,store.Iencouragebulkbuyingfor manyreasonsbutoneofthebestisthatifyour storesellsalotoflentils,youarelikelytogeta morerecentcropoflentilsthanifyoubuythemin abagonthegrocerystoreshelf.Topurchasesome ofthemoreexoticlentils,Irecommendchecking outTimelessFoodfortheirorganiclentil assortment,whichincludesblackbeluga,red, harvestgoldandmore,andPurcellMountain FarmsformorelentilsthanIcanlisthere.EvenI couldntbuyasmanyasIwantedto.Nextonmy listtopurchaseistheAutumnLentilMix,which seemsperfectforsoup. WhenIcookabatchoflentils,Ialmostalwayscook extraandstashtheminthefreezer.Theymakea greatstartforaquickandeasymealatamoments notice.Ifreezetheminonetotwocupbags,orin freezeinwhateveramountyoudlikelyuse. Ihopetosparkyourcreativitywhenitcomesto usinglentils:littlenutritionpowerhousespacked withprotein,fiberandmanyBVitamins.Nowthat youknowhowtocooklentils,herearesome recipesforhowIliketousethem.

lentilplant

Tomakeanylegumemoredigestible,youcan sproutthem(althoughthereisatoxininkidney beans,sodonotdothiswiththem).Tosprout(see myblogposthere),soakthelentils(youcannotdo thiswiththehullesslentils)overnight,drainthe soakingwater.Rinsetwiceaday,foracoupleof days.Whenthetailisthesamelengthasthelentil, theyarereadytoeatortocook.Theyrequire muchlesstimetocookiftheyaresprouted. Ifyoudontwanttosproutthemyourself,youcan purchasesproutedlentilsfromTruRootsina packageandrehydratethemtousethem.All sproutedlentilsmakewonderfulrawsalads.

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Lentil Salad
Serves46 YoucanusebrownlentilsorblackorFrenchgreen lentilsforthissalad,dependinguponwhatis available.Youcanservethisontopofsaladmix, sproutsorarugula,orjustonitsown. cupfinelychoppedshallot 3 tablespoonsredwinevinegar 1 cupFrenchgreenlentilsorregularbrownor greenlentils 1/21teaspoonsalt 1/2 cupmincedredorothercoloredpepper 3 tablespoonsfinelychoppedItalianparsley 3 tablespoonsoliveoil,preferablyextravirgin 1/4 cupwalnuts,toastedlightlyandchopped fine Inasmallbowl,combineshallotand1tablespoon vinegar.Inasmallsaucepansimmerlentilsinwater tocoverby2inchesuntiljusttenderbutnotfalling apart,15to20minutes(ifusingFrenchlentilsBE SUREtotastethemnomatterwhattoseeifthey arecooked),anddrainwell.Addhotlentilsto shallotmixtureandseasonwithsaltandpepper. Coolmixture,stirringoccasionally. Addlentilstoredpepper,remaining2tablespoons vinegar,oilandwalnuts.Addsaltandpepperto taste. Note:Thissaladmaybemade1dayaheadand chilled,covered.Bringsaladtoroomtemperature beforeserving.Tasteandadjustseasonings.

Lemony Lentil and Potato Chowder Serves68 Ilovelentilsandtheredonesbreakdownsonicely butunfortunatelylosetheirredcolorandturn yellow.Thisiscomfortfoodatitsbest.Thelemon andmintalsomakesitincrediblyrefreshingand freshtasting,somethingnotalwayseasytodomid winter. 1 tablespoonoliveoil(optional) 1 mediumonion,sliced 1 tablespoonmincedgarlic teaspooncayennepepper 2 cupsredlentils 6 cupswaterorvegetablebroth 3 cupsunpeeleddicedpotatoes,redlooknice butanywillwork 2 cupschoppedgreenslikekale,mustard, chard,collardsorsorrel 1 teaspoonlemonzest 4 tablespoonslemonjuice cupchoppedmint teaspoonsalt,ormoretotaste Freshlygroundblackpepper,totaste Heattheoilovermediumheatinalargestockpot. Addtheonionandsautfor3to4minutesuntil theybegintosoften.Addthegarlicandcayenne andcookfor1minutemore.Addthelentils,broth andpotatoes.Bringthemixturetoaboil,then reducetoasimmer.Simmer,covered,forabout25 minutesoruntilthelentilsandpotatoesare tender. Pureethemixturewithahandblender.Addthe greensandcook5moreminutesuntiltheyare wilted.Stirinthelemonzestandjuiceandthe mint.Addsaltandpepper,totaste.Servehot. 2011,JillNussinow,MS,RDfromTheVeggie Queen:VegetablesGettheRoyalTreatment, http://www.theveggiequeen.com

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Lentil Tomato Stew

Serves4to6 Thisstewusesspicesthataremorecommonin AfricaortheMiddleEast,butwouldtasteequally asgoodwithmoretraditionalcurryspicesor Mediterraneanherbs.Ifyoulikesmokyflavors,add somesmokedSpanishpaprikatothemix.Dontlet thelonglistofingredientsscareyou.Thiscomes togethersoeasilyinthepressurecooker. 6minuteshighpressure;naturalpressurerelease;5 minutesstovetopcooking 1tablespoonneutraloroliveoil(optional) 1largeyellowonion,dicedsmall 2carrots,peeledanddiced 1smallYukongoldorYellowFinnpotato,diced 4clovesgarlic,minced 1tablespoonmincedfreshginger 1tablespoongroundcumin 2teaspoonspaprika teaspooneachgroundcoriander,cardamom, allspice,cinnamon,cloves Pinchofcayennepepperorcrushedredpepper flakes 23sprigsfreshthymeorteaspoondriedthyme 1cupsbrownlentils 1cupsvegetablestock 1cupdicedtomatoes cuptomatopaste 1cupfrozengreenpeas teaspoonsalt,ortotaste Heattheoilinthepressurecookerovermedium heat.Addtheonions,carrotsandpotato.Sautfor acoupleofminutes.Addthegarlic,gingerand spicesandsautforanotherminute.Addthe thyme,lentilsandstockandlockthelidonthe cooker.Bringtohighpressureoverhighheat. Lowertheheattomaintainhighpressurefor6 minutes.Letthepressurecomedownnaturally. Removethelid,tiltingitawayfromyou. Addthetomatoesandtomatopasteandsimmer onthestovetopfor5minutes,addingthepeasat theendofcooking,stirringuntiltheyarebright green.Tasteandaddsaltasdesired.

2011,JillNussinow,MS,RDfromTheNewFast Food:TheVeggieQueenPressureCooksWhole FoodMealsinLessthan30Minutes TheAuthor JillNussinow,MS,RDisthe authorofTheVeggieQueen: VegetablesGettheRoyal Treatmentcookbookandthe ebook,TheNewFastFood:The VeggieQueenPressureCooks WholeFoodMealsinLessthan 30Minutesdueoutinpaperback thisfall.YoucanseeandreadmoreaboutwhatJill doesathttp://www.theveggiequeen.com.FindJill onFacebookatTheVeggieQueenorfollowJillon Twitter.

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Studies Show We Love Quickies:

The abbrv. history of food preparation during the last 100 years
By LaDiva Dietitian!, MS, RD
Mondaysstartat4:30a.m.,2hourdrivetoa consultingjob,10hoursofwork,leaveforhome, stopforavisitwiththeQueenMother,gethome around8p.m.Dinnerishalfpricefajitanightata localjointwithboringguacamole. Eventhoughtheguacamoleistasteless,theideaof cookingattheendofthedayisjustbeyondme. AndIamnotalone.AccordingtotheNational RestaurantAssociation,49%offooddollarsare spentinrestaurants.Infact,theyseeanupturnin theindustryasawhole.i Howdidwegofrom,Earl,chopMommaupsome firewoodtoHoneybear,Mommybroughthome edamameandveggiesushifordinner?Itjust throwsfueltothefirethatwhenyoueducate someoneyoucantkeepemdownonthefarm. DouglasE.Bowershaswrittenthequintessential articleonthisinFoodReviewmagazine.iiIfyou wantmoreinsightsIsuggestitasgreatreading. However,inmyonthegolife,Impluckingoutthe highlightsplussomeaddedinfofromacoupleof othersources. Nomatterwhat,womenspendmoretime,on average,cookinganddoingdomesticchoresthan men.iiiNonworkingmarriedwomenspendthe mostamountoftimecookingat70minutes,while singlegalsspendaround15minuteswhetherthey workornot.iv Itisthismovementfrommarriedwithkidsinthe 1900stosingleandlovingitgalof2011thathad
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thebiggestchangeoneatinghabits,obesityand chronicillnessinthiscountry.Thankgoodnesswe arenowsmarter,moreeducated,awareofthe foodindustry,andreturningtolookingfornutrition inourdailymeals. Asurveyofhouseholdsaround1900statedthat womenspent44hoursperweekpreparingmeals andcleaning.Thatisafullweekofworkwith childcareaddedontop. Mostemploymentopportunities,especiallyfor minoritywomen,wereasdomestics.Immigrant women,suchasthoseinmyownfamily,were domestics,butalsomadetheirlivingatfactories. Twentypercentofallwomenovertheageof16 wereworkingattheturnofthe20thcentury, however,onlyalittleoverfivepercentofmarried womenwereemployed. From1900to1920,sixtypercentoftheUSlivedin aruralarea.Thewomentherewerenot consideredpartoftheworkforce,althoughthey broughtinmoniesfromproductssuchaseggsand poultry.Morethan20percentofhomeshadmore thansevenmembersinthehousehold.So,even thoughtherewaslargefamilytofeedcanning, cleaningandgardeninghadmanyhandstohelp. Lessthansixpercentoftheruralfarmshadasingle dweller.Theaveragefamilymemberswere4.8, althoughthereisnodataorphotosof0.8people. Withthediscoveryofvitamins,camenutritionists andfoodscience.Theseexperts,mainlywomen, taughttheirsisterstohavelighter,simplermeals.
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Theimmigrantwaveintheearly1900sbrought moreunmarriedpeopleintooneplacethanever before.Ofcourse,mostwomendidmarryandthe percentageofmarriedwomenintheworkforce stayedstable.Ontheotherhand,moviesbrought usThedaBaraasthesilentscreen,Itgirl, glamourizingthesinglefemale. Inthe1920salotofthingshadchanged.Urban communitieshadbeguntochangefromwoodand coalstovestogasandelectric.Theyhadiceboxes andcouldbuyproduceandotherperishablefoods. Thisincreasedthetypesoffoodscannedbyfood companiesandincludedmealitemsinsteadofjust soups. Withelectricitycamegadgetsfoodprocessors, toasters,timersandevenrefrigeratorstothe upperclass.Thethin,chicimageofafemalebegan tobethevogue.Andwomenbegantochange Americansocietywiththedevelopmentoffamily planningandtherighttovote. The1930sdepressionsentmanywomenbackinto thehome,butdidntdecreasetheiruseofkitchen gadgets.In1935,theElectrificationAdministration wassetuptogetelectricitytoruralAmerica.The successofthatadministrationledtoincreaseduse ofappliancesandtakingsomeofthedrudgeryout ofcooking. WorldWarIIbroughtmoreemployment,buta nationalconservationofresourcestofeedtroops abroad.In1943,40%ofvegetablesconsumed camefromhomegardens.Canninggota resurgence. Returningsoldiersafterthewarrevitalizedtheidea ofthewomaninthehome.Onlythistimeshewas supposedtoeducated,looklikeGraceKelly,keepa spotlesshomeandcookincrediblemealsforthe husbandandchildreninheelsandatonof

hairspray.Inaphrase,HomemakerBarbie. Withfreezersnowavailable,camefrozenfoods. Whatcouldbeeasier?Onthefarm,thebusiness begantochangefromMomandPopsdiversefarm tospecializedagribusiness. Cutler,Glaeser,andShapiroillustratethechangein dietbythechangeinpotato: BeforeWorldWarII,Americansatemassive amountsofpotatoes,largelybaked,boiledor mashed.Theyweregenerallyconsumedat home.Frenchfrieswererare,bothathome andinrestaurants,becausethepreparation ofFrenchfriesrequiressignicantpeeling, cuttingandcooking. Frenchfriesarenowtypicallypeeled,cutand cookedinafewcentrallocationsusing sophisticatednewtechnologies.Theyare thenfrozenat40degreesandshippedtothe pointofconsumption...v Womensmagazinesstressedthesenewfoodsand easeofpreparation.Thenewhomecooked mealswentfrom44hoursperweektobelow20. ThecivilrightsActof1964dealtwithraceaswell asgenderinequality.Thisledtohugeupswingsof womenincollegesandinthemarketplace.Mens roleinthekitchenbegantochange.Divorcerates grewasdidoneparenthouseholds.Menhad childrentofeedwithoutafemalepartnerinthe kitchen. RayKrockbegantheeraoffranchisedeateriesto bringtherestaurantexperiencetothemiddle class.JuliaChildmadeherdebuttogetcooksback inthekitchen,butfoodpreparation,despiteher besteffortsdroppedto10hoursaweek.The60

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minuteGourmet,columnbyPierreFraney,was launchedintheNewYorkTimesin1975.vi Morethanhalfofallwomenoverage16were employedinthe1980s.Fiftyfourpercentof marriedwomenwereemployed. Withmoreparentsintheworkworld,mealsat homealsodropped.Breakfastwasonthebus, school,daycareordeskatwork.Whereas1950s childrenhadcomehomeforlunchfromschool, nowschoolswereexpectedtofeedallchildrenof allgrades.TheNationalSchoolLunchprogram lookedtoaddbreakfastforeconomically challengedhouseholds.Thenumberofsingle parenthouseholdswasnowover20%.NewYork Cityschoolsalmostnevercloseduetotheamount oflowerincomechildrentheyfeedbreakfastand lunch. Inthe1990s,bothparentshitthejobmarketwith 70%ofallwomenworking.Householdmembers decreasedasmoreDINKS[doubleincomenokids] couplesgrew.Mosthomecookeddinnerswere actually50%preparedfoods. Withtheexplosionofobesity,childhoodobesityin particular,heartdiseaseandType2diabeteswe havecomebacktothenotionofwantingnutrition inourfoods.Itiswidelyknownthatobesity declineswhenfamilymealsincrease.Americans arestillinlovewiththegrabandgomentality,but thereisagrowingmovementtohavehealthier, lowfat,highfiberchoices. WhenMichelleObamalaunchedherLetsMove campaign,moreandmorerestaurantchainshave realizedthathealthychoicessell.EvenWalMart haslaunchedacampaigntolocalandorganic. WhenIsendoffthisarticleImgoingtoruntothe kitchen,chopchopsomeveggiesinthefrig,throw

theminthepotwithH2O,adashofseasoningsand quickcookinglentils,thensetittoboil.Afterit boils,Illturndowntheheatandletitsimmer... untiltomorrow. The Author MartyDavey,RD,MSisnotonly LaDiva,Dietitian!,buta RegisteredDietitianwitha MastersdegreeinFoodand Nutrition.Shebecamea vegetarianin1980whenshe discoveredthatthereweremorechemicalsincattle thenattendantsataGratefulDeadconcert.Her familyisallvegan,exceptthedogwhodrewthe lineatvegetarian.Sheconductsfactualand hilariouspresentationsandfooddemos.Whileher privatepracticeincludesthosetransitioningtoa plantbasedlife,LaDiva'smostpopularprivate consultingtopicis"I'mtoobusyandIdon'tcook." Herwebsiteiswww.ladivadietitian.com. i http://www.restaurant.org/research/facts/ ii Bower D. 2000. Cooking Trends Echo Changing Roles of Women , FoodReview, Volume 23,Issue 1. Retrieved on September 19 2011 from http://www.ers.usda.gov/publications/foodrevie w/jan2000/frjan2000d.pdf iii http://www.ers.usda.gov/amberwaves/novemb er05/datafeature/ https://webspace.utexas.edu/hamermes/www/ IsoWork120407.pdf v David M. Cutler, Edward L. Glaeser and Jesse M. Shapiro [2003] Why Have Americans Become More Obese? http://faculty.chicagobooth.edu/jesse.shapiro/r esearch/obesity.pdf vi http://culiblog.org/2006/03/animprobable historymealassemblycenters/

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Raw Foods Made Easy

By Angela Elliott

Iamthequeenofeasypeasy.Ilovewhippingupa tastydishwithveryfewingredients,Ifinditafun andengagingchallenge.Imaginethis.It's5o'clock intheafternoonandyourfamilydecidesto surpriseyou,youhaveabottleofwine,afewodds andendsyouaren'tsurewillgotogether,you've hadnotimetoruntothestore,soyouhavetouse yourimaginationtocomeupwithadelicious enoughdishthatyoucanmakeoutofthisandthat anddoitinthenext30minutes.Youwillbehappy toknowthatyounotonlymadedinner,butyou alsomadedesserttoo.Talkaboutwowingyour familyinaflash! Here'swhatyoumade:

ChocolatePudding
cuppitteddates,soakedfor15minutes 1ripeavocado 2tablespoonsrawcacaopowderorcocoapowder 1tablespoonagave 1teaspoonvanillaflavororextract 1/8teaspoonseasalt Drainthedatesbutreservethesoakwater.Place thedatesinablenderalongwiththeremaining ingredients,addingjustenoughofthesoakwater tofacilitateblending.Processuntilsmooth.Chill thepuddingintherefrigeratorfor30ormore minutesandserve. Youmadedinneranddessertinaflash,sonowyou havetotimetosetthetablenicely,picksome flowersfromthegarden,andputonsomething nice. Wasn'tthisafungame?Wannamakeitreal?Get theaboveingredients,preparethem,andinvite oversomefriendsandenjoy! TheAuthor
AngelaElliottistheauthorofAlivein Five,HolidayFarewithAngela,The SimpleGourmet,andmorebookson theway!AngelaistheinventorofFive MinuteGourmetMeals,RawNut FreeCuisine,RawVeganDog Cuisine,andTheCelestialwich,and theownerandoperatorofSheZenCuisine.www.she zencuisine.com.Angelahascontributedtovarious publications,includingVegnewsMagazine,Vegetarian BabyandChildMagazine,andhastaughtgourmet classes,holisticclasses,lectured,andonoccasiontoured withLouCorona,anationallyrecognizedproponentof livingfood.

CremealaZucchini
1cupchoppedzucchinis 1ripeavocado cupchoppedcelery cupspringwater 1tablespoonoliveoil 1tablespoonfreshlysqueezedlemonjuice 1teaspoondrieddillweed 1garlicclove teaspoonseasalt Combinealltheingredientsinablender,and processuntilsmooth.Serveimmediately.

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Year of the Pomegranate

by Liz Lonnetti
Thegardenlooksprettybadthistimeofyearthe plantslikesurvivorsofadevastatingseason,which isprettyaccurate.Temperaturesarestillhighin September,buttheyarestartingtofallandnights arecoolingoff,givingrespitetowearytrees,vines andtheperennialsinthegarden.Werestartingto plantforthewintercropshereinPhoenixandI alwaysfeellikeakidinacandystorewhenthinking aboutallthegreensthatwillstartcomingin delicatelettuceleaves,morerobustkaleandswiss chardYUM!TheCitrustreeshavenextyears cropgreenandfullofpromiseforthefuture,but thestaroftheshowatthistimeofyear? POMEGRANATES!! Pomegranateshavesurvivedtheharshsummer withtheirpreciousfruitsnourishedthroughthe heatandmadesweeterinourseasonalfurnace. Somecultivarswillbereadytoharvestnowand someofthemwillbeperfectforpickingbefore Thanksgiving,makingitoneofthefewfruitsthat ripenatthistimeofyearandamusthaveforthe savvygardenerlookingtoextendafruitharvestas longaspossibleintotheyear!Theyalsostorewell keptinacoolplace,andcomparewithapplesfor anexcellentshelflife. Pomegranatesoriginatedinthenorthernregionof IndiatotheHimalayasofIranandsomevarieties doquitewellwithsomefrost,although temperaturesbelow12degreesFcanpermanently damagethetrees.Surprisinglytheydoverywellin ourdeserthomeandcanbeprolificproducersin yourgardenastheypreferaridconditions.They areverydroughttolerantonceestablished,but preferregularirrigationforbestfruitset.The pomegranateevenmakesagoodcontainertree,if givenalargepot. Itisimpossibletodiscusspomegranateswithout referringtotheworldsleadingauthority,Dr.
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GregoryLevin,authorofPomegranateRoads:A SovietBotanist'sExilefromEden.Dr.Levinspent over40yearstravelingCentralAsiaandtheTrans Caucasus,collectingandcultivatingover1,100 varietiesofpomegranates,eventuallysendingthe bestofthebesttobegrownoutatUCDavisin California. Thebestknownvarietyofpomegranateisthe Wonderful.Itistheoldestcommercialcultivar, typicallythekindyougetinthegrocerystoreand itsnameisquitedescriptiveasitisalarge,sweet fruitonatreethatproducesheavily.Thefruit storeswell,keepingahighqualityformanyweeks undergoodconditions.Othervarietiesarenow beingofferedtothehomegardenerandeachhas slightlydifferentcharacteristics.Somehaveearlier orlaterharvests,somefruitissweeterandsome moretart,colorisalsobeingselectedforwith varietiesrangingfromwhiteseedstodeepest purple. Someothervarieties*toconsiderwouldinclude: ACSweet.SweeterfruitthanWonderful, morewidelyadapted(betterqualityincool summerclimates).Small,glossyleafed, ornamentaltreewithshowyTurkmenistan (countryoforigin)orangeredblossomsin
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SharpVelvet.Largesizedpomegranatewith averyappealing,uniquemildlyacid refreshingflavor.Fruithasadarkred exterioranddarkseeds,thecolorof crushedredvelvet.Uprightgrowingplant setshugecropsofhighlyornamentalfruit andcanbekeptanyheightwithsummer pruning.

latespring.Verysuitabletoespalierand containergrowing.Harvestlatesummer. Unsplitripefruitstoresincool,dryplacefor twomonthsormore. Ambrosia.Mediumtolargesizefruitwith palepinkskin.Largeseedswithdarkred, sweettartjuice.Goodsourceof antioxidants.Longlived,anysoil. GarnetSash.Naturallyslightlydwarftreeis extremelyprecocious,settingprofuse amountsofattractiveflowersandfruitin thefirstyear.Wouldmakeanattractive ornamental.Fruitissmalltomediumsized, withyellowskin,blushedpinkishred. GarnetSashhaslargeseedswithvery flavorfulsweettartjuice,agreatsourceof antioxidants.Itwouldbeanexcellent choiceforjuiceblending.Harvestfromlate SeptembertomidOctober. Grenada.Atruegrenadineselection.Fruitis coloredadark,burgundyredallover.Seeds andjuicearedarkred,withgoodflavor. Kashmir.Mediumsizepomegranatewith lightpinkredexterior.Rubyredseedshave intenseflavorwithnooverbearingacidic taste.Planthasaslightlyspreadinggrowth habitandcanalsobegrownasatree.Keep anyheightwithsummerpruning. PinkSatin.Mediumtolargesize,medium pinktodarkredfruitwithmediumtolarge, lightpinkedibleseeds.Wonderful refreshinglightcoloredjuiceisnonstaining, withasweet,fruitpunchflavor.Plantis vigorousandcanbegrownasashrubor treeandkeptanyheightbysummer pruning.

AnyofthesevarietieswoulddowellinourPhoenix location,astheyrequireonly150200hoursof chillandwegetatleast250eachwinterseason. Theyarealsoselffruitful,meaningthatyoudont needtohavemorethanonetreetogetagood harvestoffruit,unlikesometreesthatneedamate tocrosspollinate.Allhaveexcellentantioxidant qualitiesandwoulddowelleatenfreshoutofhand, juicedorusedincooking. Andsincethethemeofthiseditionisquickand easy,Illsharewithyoutheabsolutelyfastestway toremovetheseedsfromapomegranate.Take yourpomegranateandcutitdownthecenteritso thatthestemandblossomendsareatthetopof eachhalf.Holdyourpomegranatehalfinyour hand,cutsidedownandoveralargebowl.Then takealargeheavyspoon,orotherbluntheavy objectandwhackawayatthepomegranate.This willquicklyseparatetheseedsfromtheskin.You coulddothisoveralargebowlfilledwithwaterif youwanttheseedstoeasilyseparatefromthe membranes,asthemembranesfloatwhilethe seedswillsinktothebottom.Thiswholeprocess shouldnottakemorethanacoupleminutesonce youpractice.Ifyourintentistojuicethefruit,just takeyourcuthalvesanduseacitrusreamerstyle juicerandjuiceitasifitwereanorangeor grapefruit. Forthoseofyouinterestedinlearningmore,the AZChapteroftheCaliforniaRareFruitGrowers annualFestivalofFruitisdedicatedtothe PomegranateandisbeingheldinPhoenixthisyear. ThiseventwillbeheldtheweekendofNovember 5thatASUsTempecampus,formoreinfoplease clickhere. ThisyeartheValleyPermacultureAllianceis offeringclassesonfruittreecareaswellas13
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differentvarietiesofpomegranates,someofthem cultivatedfromthebestofthebestofDr.Levins research.TheVPAisveryexcitedtobeableto offersomeofthoserarevarietiesforsaletothe publicasapartofthisyearsexcitingFruitTree Program.Ifyoulovepomegranates,consider addingthisversatiletreetoyouryardandgarden, youwontbedisappointed. NowcheckoutmyrecipeforIcedPomegranateTea onpage164ofthisissue. *DescriptionsprimarilyfromDaveWilsonsNursery
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TheAuthor
Asaprofessionalurbandesigner,Liz Lonettiispassionateaboutbuilding community,bothphysicallyand socially.ShegraduatedfromtheU ofMNwithaBAinArchitecturein 1998.Shealsoservesasthe ExecutiveDirectorforthePhoenix PermacultureGuild,anonprofit organizationwhosemissionisto inspiresustainablelivingthrougheducation,community buildingandcreativecooperation (www.phoenixpermaculture.org).Alongtimeadvocate forbuildinggreenerandmoreinterconnected communities,Lizvolunteershertimeandtalentfor otherlocalgreencauses.Inhersparetime,Lizenjoys cookingwiththeveggiesfromhergardens,sharing greatfoodwithfriendsandneighbors,learningfrom andteachingothers.TocontactLiz,pleasevisitherblog sitewww.phoenixpermaculture.org/profile/LizDan.

Resources
www.urbanfarm.org www.phoenixpermaculture.org

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Vegan Cuisine and the Law

Why Big Macs & Chicken McNuggets Outprice Carrots & Apples
By Mindy Kursban, Esq.
Foralmost70years,theFarmBillhasbeenthe mostsignificantpieceoflegislationaffectingwhat AmericanfarmersgrowandAmericanconsumers eat.ThenextroundofFarmBillrevisionsare expectedtobetakenupbyCongressin2012.This providesalimitedtimetopushforchangetoward agriculturalpoliciesthatfavorhealthyand sustainableplantbaseddiets. Herearemyfivetopthingstochangeinthe2012 FarmBill: 1. GrowCornandSoybeansforPeopletoEat, nottoReducetheCostofMeat. CommodityProgramsthatgivemoneytocertain agriculturesectorswhatarecommonlyknownas subsidiesareoneofthemaincomponentsof theFarmBill. WhenCongress passedthefirst FarmBillin 1933,subsidies providedan economicsafety nettomillionsof smallfarmers facingthelossof theirfarms, whilealso ensuringastable foodsupply. Thatoriginallaudableintentionhasbeenseverely distorted,resultinginunintended,unfortunate, andunhealthyconsequences. Ninetythreepercentofsubsidiestodaygotofive commoditycrops:corn,cotton,rice,soybeans,
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andwheat.Thevastmajorityofthesecropsare processedintofeedforthecows,pigs,and chickenswhoultimatelyendupinourgrocery storesandfastfoodrestaurantsatbargain basementprices. Asmuchas98percentofsoybeansgrowninthe U.S.areusedforanimalfeed.Lessthan10percent ofthecorngrownmakesitdirectlytoourdinner tables.Thepoultryindustryreceivedanaverageof $1.25billionayearingrainsubsidiesbetween1997 and2005.Eventhewastematerialsfromcotton productionandcornmillingforethanolarefedto animals.AccordingtotheRenewableFuels Association,theethanolindustryisexpectedto producemorethan39millionmetrictonsofanimal feedin201011,enoughtoproduce50billion quarterpoundhamburgersorsevenpattiesfor everypersonon theplanet. Whenpeopledo consumethese commoditycrops, itisofteninthe formofhighly processed, unhealthy inventionslikehigh fructosecornsyrup turnedintosodas andhydrogenated oilsfoundinMcDonaldsBigMacs,ChicFilA chickenpatties,KFCsappleturnovers,andmost otherfastfoodmenuitems. Wedontneedeasyandcheapaccesstothese diseasepromotingfoods.Taxpayerdollarsshould
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onlybeusedtoproducehealthy,wholeplantfoods forpeople,notlivestock.Urgelawmakerstoend subsidiesforgrowersofcommoditycrops. 2. StopsubsidizingtheDairyIndustry.

Thedairyindustryhascooptedcommonsenseby successfullyconvincingAmericathatcowsmilkisa necessarypartofahealthydiet.Healthierplant basedsourcesofcalciumlikegreenleafy vegetableswillnotonlyprotectourbonesbetter thancowsmilk,thesecalciumsourcesdontinflict untoldsufferingonthecowsusedupand slaughteredaspartofthedairyindustrysstandard practices. Taxpayersprovidethedairyindustrywith approximately$1billioninannualsubsidies.Farm BillprogramsincludetheMilkIncomeLoss Contract(MILC)program,whichpaysdairy producerswhenmilkpricesfall,theDairyProduct PriceSupportProgram(DPSP),whichpurchases surplusproductsfromdairyprocessors,andmilk marketingorders,throughwhichthefederal governmentartificiallycontrolsthepriceofmilk. Thegovernmentshouldntbedolingoutbillionsof taxpayerdollarstothedairyindustrytoensurethat everyman,woman,andchildGotMilk.Let marketforcesdeterminemilksprice.Demandthat yourtaxpayerdollarsstopsubsidizingthedairy industry. 3. RedirectCommodityCropandDairySubsidies toGrowersofHealthyPlantBasedFoods. Governmentsubsidiesshouldberestrictedto foodsthatarethehealthiestforourenvironment andforus.TheFarmBillreferstofruits, vegetables,andnutsasspecialtycrops.Two thirdsofAmericanfarmersproducespecialty crops.Noneofthesecropsaresubsidized.
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The2008FarmBillmarkedasmallstepforwardfor specialtycrops.Limitedfundingforprogramsthat encouragefruitandvegetableconsumption includedtheFreshFruitandVegetableProgram (FFVP)andtheHealthyUrbanFoodEnterprise DevelopmentCenter.AnewOrganicstitlewas alsoaddedtothe2008FarmBilltopromote specialtycrops,growfarmersmarkets,and transitionproducerstoorganicproduction. Manyofthe programsthat support healthyeating onlybegan withthe2008 FarmBill. Despitethe limited resources giventothese programs, theyarelikelytobetargetedforcutsinthe2012 version. Yet,weneed13millionmoreacresoflandfor growingfruitsandvegetablesjustforeveryoneto meettheminimumrecommendeddietary guidelines.ForAmericanstohaveeasyand affordableaccesstofreshwholeplantfoods, revolutionarychangeinagriculturalpolicyis needed.Urgelawmakerstoredirectsubsidies currentlygiventopropupthemeatanddairy industriestoinvestmentsinprogramsthat incentivizefarmerstogrowfruitsandvegetables. 4. BringOldMcDonaldsFarmBack. FarmBillpoliciescontributedtotheriseoffactory farms.AsexplainedinbestsellingauthorMichael Pollansgroundbreakingbook,TheOmnivores Dilemma:ANaturalHistoryofFourMeals, [T]hefloodtideofcheapcornmadeit profitabletofattencattleonfeedlots insteadofongrass,andtoraisechickensin giantfactoriesratherthaninfarmyards. Iowalivestockfarmerscouldntcompete withthefactoryfarmedanimalstheirown
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cheapcornhadhelpedspawn,sothe chickensandcattledisappearedfromthe farm. Factoryfarmingmeantmillionsmoreanimalscould beraisedinsmallerspacesthroughintensive confinement.Combinedwithmorecostsavings fromthefederallysubsidizedanimalfeed,cheap andabundantmeat,dairy,andeggsbecamepart oftheStandardAmericanDiet.Onemillion animalsareslaughteredforfoodeveryhourin America,tenbillioneveryyear. ButtheFarmBilldoesnotprovideeventhemost minimalprotectionsfortheseanimals.Downed animalsroutinelyenterthefoodchain.Sowsand calvesspendtheirlivesintenselyconfinedtosmall, crampedcrates.Layinghensarecrammedinto batterycagessocrowdedtheycanbarelymoveat all.Chickensreceivenohumaneslaughter protection.Thelistofabusesgoesonandon. Theonlymentionofanimalwelfareinthe2008 FarmBillwastoincreasethemaximumfinefor eachviolationoftheAnimalWelfareActfrom $2,500to$10,000,whichwillbeofsmallcomfort tothosefactoryfarmedchickensandcalves:The AnimalWelfareActdoesnotapplytofarmanimals. Urgelawmakerstoincorporatemeaningfulanimal welfareprovisionsintotheFarmBill. 5. KeepTaxpayerDollarsOutoftheHandsof McDonalds,BurgerKing,andKFC. Morethantwothirdsofthe$284billionbudgeted inthe2008FarmBillwenttowardtheFoodStamp Program,nowcalledSNAPtheSupplemental NutritionAssistanceProgram,andotherfood assistanceprograms. Currently,individualstatescandecidewhether SNAPbenefitscanbeusedinfastfoodrestaurants andsuchuseisfurtherlimitedtotheelderly, disabled,andhomeless.CurrentlyonlyCalifornia, Arizona,andMichiganallowthispractice statewide.

Effortsareunderwaytobustthisdoorwideopen. YumBrands,thecompanythatbringsusKFC,Taco Bell,andPizzaHut,isspendingmillionsofdollarsto convinceCongressthatthe45millionSNAP participantsshouldbeabletospendtheirfood stampdollarsinfastfoodrestaurants,effectively deliveringbillionsofourtaxdollarsrightintothe handsofBigFood. WhileensuringSNAPparticipantsaccessto healthyfoodsisacomplexmatter,effortsto increasetheavailabilityoffoodsknowntomake peoplefatandsickshouldberejected.Urge lawmakerstorevampthefoodstampprogramto featurehealthpromotingfoodsandcreative solutionstosupportparticipantsaccesstothese foods. Tochangethedirectionofagriculturepolicyinthis countrytowardhealthy,sustainablyproduced, plantbasedfoodthatprotectsbothhumanhealth andanimalwellbeing,ourvoicesmustbecome louderandstronger.Ifyoudliketoweighin, contacttheHouseAgricultureCommitteeat AgRepublicanPress@mail.house.govandpolitely demandthesechangesinthe2012FarmBill. TheAuthor
MindyKursbanisa practicingattorneywhois passionateaboutanimals, food,andhealth.Shegained herexperienceand knowledgeaboutvegan cuisineandthelawwhile workingfortenyearsas generalcounselandthenexecutivedirectorofthe PhysiciansCommitteeforResponsibleMedicine.Since leavingPCRMin2007,Mindyhasbeenwritingand speakingtohelpothersmaketheswitchtoaplant baseddiet.Mindywelcomesfeedback,comments,and questionsatmkursban@gmail.com.

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The Vegan Atlanta, GA

By Chef Jason Wyrick

Traveler:

Greenery,history,andathrivinginternationaland artisticculturedominateAtlanta,butwhatisnt quiteexpected,butisquitewelcome,isabustling realmofvegetariancuisine.WhenIfirstvisited Atlantain2001,Iwassurprisedtohearfromso manypeopleabouthowvegfriendlythecitywas. Thankfullyso,becausethatwasatatimewhen mostcitieswerenotandIwasdefinitelyworried aboutbeingabletofindsomethingtoeatinthe South,homeoffried,fried,andmorefried.I rememberrushingofftoawellrecommended restaurantcalledUnicornPlaceandbeingecstatic thatnotonlycouldIfindsomethingtoeat,the foodwasgood.Sadly,itseemsasthoughthat placehasclosed,butwiththeexplosionofvegan cuisineinpopularculture,therestaurantscenehas followedsuit.

SoulVegetarian
AssoonasIgotoff theplaneand hoppedintomy rentalcar,I headedtoSoul Vegetarian.This wasmythirdtriptotherestaurantandIhadhad generallygoodexperiencesthere.Mytastesover thelastfewyearshavechanged,however,andI wonderedifIwouldstillappreciatetherestaurant. Ifyouhadntguessed,SoulVegetarianspecializes
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insoulfoodandSouthernfood,butitalsohasa fewchoiceslikeveggieburgers,someMiddle Easterncuisine,andsmoothies;aneclecticmenu tobesure.Theinteriorwasabitdingy,but everyonetherehadapeacefulvibeandawide smile. Servicewasabit slow,evidentlyan issueatboth locations,andoneof myappetizerscame outaftermymain dish,butIwasntina rush,soitwasnta bigdeal.Iendedup orderingthekalebone(whichwerebatteredand friedseitanfingers),theegglesssalad,andthe chickenfriedseitansteak,whichcamewith collardgreensandmacncheese.Iremember havingthekalebonemanyyearsago,butsadlyit didnotliveuptomymemoryofit.Theseitanwas abitfluffy,whichisntreallyappropriateforseitan fingers,andwasnotwellflavored.Mytasteshad definitelychanged.Thetextureontheeggless saladwasalsoabitoff,beingoverlydense.Itfelt andtastedmorelikeagroundnutpate,butthe tastewasexcellent.Iwoulddefinitelyorderthis again.Thechickenfriedsteakhadthesame textureproblemthatthekalebonehad,butthe gravywaspureSoutherndecadenceanddefinitely
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madethedish,especiallythewayitsetintothe batterafterafewminutes.Delicious.Thecollard greenswereaboutaverage.Theycouldhaveused someextragarlicorgreenchiles,butthemacn cheesewaswonderful.Ithinktheychangedtheir recipebecausethelasttimeIhadit,Iwasntthat impressed.IfyouvisitSoulVegetarian,beaware thatafewoftheirdisheshavehoney. AfterIwasdone,Iheadedofftoexplorethecity, dosomeshoppingatWholeFoods,andfinallysit downtodinnerat

cakehadbeen halfthesize,it wouldhave beenperfect, meaningthey servedmea massiveslice ofcake.That wasamealinitself!Finally,theperohadamellow flavortoitIdontusuallyassociatewithcoffeeand Iwasabletodrinkitblack.Infact,IwishIwould havethoughtaboutpouringsomeovermycake!

CafSunflower
CafSunfloweris Atlantasupscale vegetarianrestaurant, servinggourmetvegan andvegetarianmenu itemsinafinecasual atmosphere.Thiswas byfarmyfavorite diningexperienceof thewholetrip. EverythingIhadrangedfromgoodtoexcellentand Ienjoyeditsomuch,IfinishedmytripatCaf Sunflower! Onthefirstnight,Ihadthespinachartichokedip, thequiche,thechocolatepeanutbuttermousse cake,andaglassofpero(anoncaffeinatedgrain coffee).Withsomanyoptions,Ienlistedmy waitershelpinnavigatingthroughthemenu, whichledmetothequiche.Itseemedlikethe sesamechickenwasthemostpopularitem,but thestafffavoritewasthequicheandIhaveto agree.Itwasfillingwithoutbeingheavy,ithada deep,richflavor,buttherealstarwasthesuper flaky,lightcrust.Servedoveralightroasted squashsauce,thiswasthestaroftheevening, thoughitwasfollowedcloselybythecake.Ifthe

RThomas
RThomasisoneoftheoddestrestaurantsIve beento.Themenufocusesonorganicandseems tofollowmostofthehealthcrazesofrecentyears, whichmeanstheyhaveaveryeclecticselection andhappentohavequiteafewveganitemsand tworawfoodsplatters.Theownerofthe restaurantkeeps birdsoutside therestaurant amidstthe resplendent greenery adorningthe restaurant, which botheredme, butitwasalsotheonlyplacetogetsolidvegan foodatoddhours. Speakingofwhich,therestaurantisopen24hours. Veganandrawfood,24hoursaday,7daysaweek, wasnotsomethingIwasusedtohavingavailable atarestaurant!However,Ithinksomeoneshould havetoldthestafftherestaurantwasalwaysopen becausetheywereincrediblyslow.Infact,my waiterevenadmittedhehadforgottenaboutme andIwastheonlypatronintherestaurant.The

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othertwoemployeesIsawwerehangingoutata tablenexttome,veritablyshoutingateachother forconversation.Ugh. Fortunately, oncethefood came,allsins wereabsolved. Iorderedoneof therawfood platters,which camewith somerawfalafels,loadsofflaxcrackers,aquartet ofcoconutkefirdips,gingerbeets,kale,anda fennelsalad,allforjust$14.95.Ifyouveeverbeen toarawfoodsrestaurant,youknowthatthe portionscanbeskimpyandoverpriced.AtR Thomas,theyservedmeaheapingplatterof organicrawfoodanditwasallgood.Ifelt satisfied,bothtastewiseandnutritionally,and toppingitoffwitharawapplepieandseveralcups ofyerbamate(yes,Ineededtostayawake)made forawonderfullatenight/earlymorningmeal.If youreinAtlantaandyouvegota4inthemorning craving,RThomasistheplacetobe.

DulceVeganBakery
Severalhoursaftermylate nightRThomassplurge,I wassettoheadoffto Athens,GA,butontheway out,Iplannedonstopping atDulceVeganBakery, Atlantasonlyveganbakery. Unfortunately,thiswasa hugemistake,butatleastI canwarnyounowaboutthisplace. Iarrivedat7:30,theopeningtimeforthebakery anditdidopenat7:30sortof.Atleast,they unlockedthedoors.Asidefromhavingunlocked

doors,theplacemayaswellhavebeenclosed. Theyhadnocoffeebrewed,nofreshbakedgoods, andtheonlythingthecashiersheepishlyofferedto getmewerethedayoldmuffinsandscones.I heardpeopleworkinginthebackandhetoldmeit wouldonlybeafewmoreminutes,soIdecidedto wait.IwasntinabigrushanywayandIreally wantedtotrysomeveganpastries. Fortyfiveminuteslater,theybroughtouttheirfirst freshlybakeditems.Allthreeofthem.Twotypes ofsconesandsomemuffins.Duringthe interveningtime,nolessthantwelvepeoplecame intoplaceorders,mostofwhichleftindisgustor begrudginglyorderedcoffee(whichwasfinally ready)andsatoutside.BeforeIgotmyorderof lemonscones,maplescones,andblueberrylemon muffins,Isawanotherpersoncomeinandattempt toordercinnamonrollsanhourafterthebakery opened.Nosuchluckforthemandnocinnamon rollsforthcomingforatleastanotherhour.The ownerwasntevenapologetictothecustomers andactedasthoughthiswasbusinessasnormal. Bythistime,IfeltaBritishaccentcomingonand lotsofswearwordsabouttoeruptfrommymouth. Instead,Istavedthemoff,orderedamochaand chocolatebiscottifortheroad,andleft.Asa businessownermyself,Iwould haveofferedmycustomersfree coffeeformakingthemwaitso longandasawaytomakeupfor suchalongdelay.Instead,Igot chargedthefullamountforall thebakedgoodsandamocha thattastedwatery,grainy,and bitter. Tomakemattersworse,the bakedgoodstastedlifeless.Notbadorgood,just lifeless,liketheyhadthemfrozenfromtheday beforeandwerethawingthemoutinthemorning

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sotheycouldbebaked.MaybeIshouldhavegone GordonRamsayonthemafterall.

TheGrit

Severalhourslaterandaratherpleasantdrive throughtheforest,IfoundmyselfinAthens,GA. Athenshasanincrediblelivemusicsceneandis dominatedbytheUniversityofGeorgia.Iwould havelovedtohavestayedintownforthenight, butIonlyhadafewhours,soIwalkedaround downtown,headedovertoTychesGames,and thenforlunchatTheGrit,Athensoldest vegetarianrestaurant. TheGritremindsmeofoneofthosevegetarian restaurantsthatopenedinthe80sorearly90s, theoneswherethefoodresemblesahippyversion ofDennys.Notgreatquality,butatleastits vegetarian.Ithasthatdinerlookwithahuge chalkboardmenuandthefoodkindofmatches.I hadlookedatthemenubeforeIarrivedandknewI wantedthetofureubensandwichandthatis, indeed, whatIgot. Maybe that wasnt sucha

greatidea,though.Agreattofureubenhas marinatedtofu,tangyRussiandressing,toastyrye bread,andsauerkraut.However,TheGritdidnt haveanyveganRussiandressing,sotheyput lemontahinisauceonthesandwich.Seriously? Andthetofuwaschoppedintosmallpiecesandstir friedtocrispness.Hmmmm.TheCreolesoupthat camewithitwasdefinitelymadewithcanned tomatosaucewhichwassimmeredwithabunchof driedspices.Atleastitmadeforagooddipping sauceforthesandwich.Dennysstylefood, indeed. TheGritseemedstuckinaplacetwodecadesago asIexpectmostvegetarianrestaurantsnowcan easilymakeveganversionsofmostoftheirmeals andareuben shouldbeapiece ofcake.Ileft wishingIhad showedupjusta bitearlierfor brunch,because thebrunchdishesI sawbeingfinishedwhenIarrivedlookedquite tasty!

CafSunflower,OnceMorewithFeeling
ItwasSaturdaynightandmytimeinAtlantawas comingtoaclose,merehoursaway.Therewere somanyplacesIwantedtotrystill.Harmony Vegetarian,LovnItLive(arawfoodsrestaurant), andWorldPeaceVeganCaf,whichIhadheardso manygoodthingsabout,andaplethoraofChinese andIndianvegetarianplaces.Withmyplane leavinginthreehours,though,Ididntwantto chanceitandIdefinitelywantedtoendmytripon agoodnote,soIheadedbacktoCafSunflower forseconds.

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Icanseewhythe sesamechicken isafavorite amongstlocals! Sweetwithout beingcloying, pungent,the texturesoftyet withbite.Idecidedtosplurgeandgottwo appetizer,aswell.Thefriedgreentomatoeswere justplainfunwithredpepperhummuslayeredin betweeneachtomato.Mmmmm.Idefinitely needtomakethisathome.Theplantainswere smashedandthensaltedandfried,creating delectableplantainchipsservedwithablackbean dip.Thoseweresofilling,Icouldhaveeatenthose asamainmeal!Andtofinishitoff,araw cheesecakewithahintofsournessandareal cheesecaketexture. Cuttingitclose,Iracedtotheairport,gladIcould endmytriponsuchanoutstandingnote.Caf Sunflowerhasbecomeoneofmyfavoriteeateries andAtlantaisdefinitelyoneofmyfavoritecities.I cantwaittogoback.

TheAuthor
JasonWyrickisthe executivechefand publisherofThe VeganCulinary Experience,an educationalvegan culinarymagazine withareadershipofabout30,000.In2001,ChefJason reversedhisdiabetesbyswitchingtoalowfat,vegan dietandsubsequentlylefthispositionastheDirectorof MarketingforanITcompanytobecomeachefand instructortohelpothers.Sincethen,hehasbeen featuredbytheNYTimes,hasbeenaNYTimes contributor,andhasbeenfeaturedinEdiblePhoenix, andtheArizonaRepublic,andhashadnumerouslocal televisionappearances.Hehascateredforcompanies suchasGoogle,FrankLloydWrightFoundation,and FarmSanctuary,hasbeenfeaturedintheScottsdale CulinaryFestivalspremiercateringevent,andhasbeen aguestinstructorandthefirstveganinstructorintheLe CordonBleuprogramatScottsdaleCulinaryInstitute. Recently,ChefJasonwroteanationalbestsellingbook withDr.NealBarnardentitled21DayWeightLoss Kickstart.YoucanfindoutmoreaboutChefJason Wyrickatwww.veganculinaryexperience.com.

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An Interview with author and instructor Bryanna Clark-Grogan!

Pleasetellusabitaboutyourself! Mymother,atalentedportraitartist,wasa3rd generationCalifornianofScottish,French,English andCornishdecent,andmyfatherwasPeruvian,of ItalianandSpanishdescent.Heworkedinthewine business,wasagourmetandwineconnoisseur, andspoke7languages.IwasborninOakland, CaliforniaandlivedintheLivermoreValleyuntilI was11,theninSanFranciscountilIwas18.At thattime,mylatehusbandWayneClarkandI emigratedtoBritishColumbia,Canada,whereIhad familyandwheremysisterKarinwasliving.(Justas anaside,althoughKarinisnotinterestedin cooking,sheisalongtimevegan,too.)Inowlive onatiny,beautifulislandofftheeastcoastof VancouverIslandwithmyhusbandBrianGrogan (whoisabakerandphotographer)and2cats, RingoandSadie.Weliveinasmallhouseinthe woods(Nonnaslittlehouseinthewoods,asmy youngestgrandsonLogancallsit!),astonesthrow fromthewater.Andweareluckyhereweare partofagroupof5vegancouplesrighthereonthe islandwhogettogetherforfabulousvegandinners everysooften.

Besideswritingcookbooks,developingrecipesand teaching,Iwritecolumnsforacoupleoflocal papersandImanageasmallbranchofmyregional librarysystemparttime.Ihavefourgrown children(threedaughtersandoneson),two stepsons,andninegrandchildren,allfairlynearby. Besideswritingandcookingandenjoyingmy family,Ilovereadingmysteryfiction(especially historical),bellydancing,andmusic.Myother passionateinterestissocialjustice(inheritedfrom bothsidesofmyfamily)andIdoalotofreadingto keepupwiththenewsaroundthat,andworld politics,aswellasveganandenvironmentalissues. Whydidyoubecomeveganandwhatwasthe transitionlike?Whatweresomeofthekeysto yoursuccess? Igrewupeatingmeat,likemostofus,andwhenI wasayoungmarriedwomanwithsmallchildren, mylatehusbandWayneandIreadDietforaSmall PlanetbyFrancisMooreLappe.Wedidnot becomevegetarians,butdecidedtoeatvegetarian (exceptwhenwewereinvitedout)untilwecould raiseourownmeat.Eventually,wewereableto leaveourcitylife(SanFranciscoandthen

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Vancouver,BC)andjointhebacktotheland movement,livinginNorthernBCfor3yearsand eventuallymovingtoasmallhomesteadon VancouverIsland.Thereweraisedalargegarden, chickens,amilkcowortwo,andpigs.Wedid everythingourselvesandwhenwedidnthaveour owneggs,wecookedwithouteggs;whenweran outofmeat,weatebeans,etc.Wemovedtoa smallisland(DenmanIsland,whereIstilllive) wherewestartedbuildingahouseandWayne workedanoysterleasehehadpurchased.Wayne diedtragically6monthsafterwemovedthereand Iwasleftwith2teenagegirlsanda10yearoldson athome,abarelystartedhouse,aparttimejob, andnoinsurance.Itwasdifficult,asyoucan imagine(thoughthecommunitywasvery supportive),andIhadlittletimetofocusonfood issues.(Actually,itwastheonlytimeinmylife thatIwasdisinterestedinfood.)EventuallyI realizedthatwewereeatinginawaythatwehad hopedtoleavebehindbuyingstoreboughtmeat andeggsandmilk.IdecidedthatIdidnotwantto raiseanimalsonmyownandthelogicalthing seemedtometobecomeavegetarian. AtfirstIatesomeseafood,too,butIgavethatup fairlysoon,andIbeganreadingmoreabout vegetarianism.Itseemedtome,eventually,that,if Iwantedtobeconsistentaboutanimalwelfare,I wouldhavetobecomeavegan.(ShortlyafterI madethisdecision,JohnRobbinsbookDietfora NewAmericacameout.Iordereditanddevoured itinoneday!Itfurtherhelpedmetocontinueon thisjourney.)Thatwasabout23yearsagoand therewerenotmanyvegancookbooks(andno internet).IhadonlytheoldFarmCookbookand TenTalents,a7thDayAdventistcookbook.Idid havesomeexperiencecookingvegetarian,aswe haddonewithoutanimalproductsonthefarm whentheywerenotavailable,soIcouldbakesome thingswithouteggs,Icouldmakedeliciousbean stewsandsoups,andIwasevenexperiencedat

makinghomemadesoymilk,tofu,tempehand seitan(thankstomyfathersloveofJapanesefood, whichsparkedaninterestinsoyfoods,anda7th DayAdventistfriendwithaprettygoodrecipefor seitan).Myparentshadalwaysplacedamajor emphasisonfreshfruits,vegetablesandgrainsand seldomusedpreparedfoods,sothatalsogaveme agoodgrounding.Iwantedfoodsthattasted reallyinteresting,soIusedplentyofseasonings andexploreddifferentcuisines. Ithinkthatpreparingdeliciousveganfoodand curiosityaboutunfamiliarfoods,cuisinesand techniqueswasabigpartofhelpingmestickwith veganism,butconcernforanimalsandthe environmentwastherealincentiveforvegan,even whenitwasdifficultorobjectionabletoothers.I stillmaintainthatthesetworeasonsforbeing vegangiveonethestrongestincentivefornot strayingfromtheveganpath. Justasanaside,Idonotbelieveinproselytizing aboutveganism(well,maybeonFacebook!). Aroundfriendsandfamily,Idosofteducating whereappropriate,Imalwaysreadytoanswer questionsifasked,andIservedeliciousveganfood. Asaresult,myhusband,whowasnotavegetarian whenwemarried,isnowavegan,thoughInever askedhimtomakethatcommitment.Oneofmy growndaughtersisnowavegan,one granddaughterisavegan,andtwoothersare vegetarian.Ialwayshopethatmorewillbecome vegan,butatleastIknowthattheyrealizethatits avalidanddoablealternative. Whendidyourinterestincookingreallytake hold? Ihavealwayslovedcooking.Mymothertoldme thatIpulledupastoolorchairbesideherinthe kitchenataveryyoungagebeforeIcaneven remember.Accordingtoher,Icookedmyfirst

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dinneratage6.Shealsotoldmethat,asababy,I alwayshummedwhileIate!So,Isuppose appreciationoffooditselfwasthefirstthing,and thenImusthavediscoveredhowfunitwasto createdishes.Ialsoloveresearchingand experimenting,whichishandywhendeveloping recipes!Themusic,danceandfoodsofdifferent culturesalwaysinterestedme,aswell,andthose interestscontinueunabated.Iwasinagood positiontoobservestudyandtastemostofmylife, growingupinawineryinCalifornia,withafamily backgroundofPeruvian,Spanish,Italian,French, English/Scottish,andoldfashionedAmerican,and familyfriendswhowereJewish,Portuguese, Japanese,Chinese,Russian,Armenian,Italian,and more.Iwasalsofortunatetohavelivedinthe culturalmeltingpotsofSanFranciscoand Vancouver,BCformanyyears.Imarriedvery youngandhad3childrenbythetimeIwas21,so feedingmychildrendelicious,nutritiousfood (includinghomemadebread)wasamajorconcern formeandledmetoexperimentwithwholegrains andbeginbakingmyownbread. Youvebeenveganformuchlongerthanitsbeen inthemainstreamconsciousness.Whatwasthat likeandwhataresomeofthemoresurprising changesyouveseen? Inthelate60sand70smanypeopleadopted vegetariandiets(notsomanywentvegan)and therewereseveralwellintentionedAmerican vegetariancookbooksabout,butmostwererather inthecrunchygranolavein.Wealsoconsulted 7thDayAdventistcookbooks,HareKrishna cookbooks,macrobioticcookbooks,andAsian cookbooks.TherewerealsoBritishvegetarian cookbooks,sincethemovementhasalonghistory intheUK.WhenIbecameaveganinthe80s,we stillusedthesecookbooks,plusclassicslikeLaurels Kitchen,TheVegetarianEpicure1&2,the Moosewoodbooks,MadhurJaffreysWorldofthe

EastVegetarianCooking,andafewothers,but veryfewvegancookbooks.Atthetime,Ihadafew ofthe7thdayAdventistcookbooks,andtheNew FarmVegetarianCookbook.Iwasfiredupabout vegancooking,butIwantedreallyfullbodied flavorsandtextures,soIbegantodevelopmyown recipes.EventuallytheNowandZenEpicurecame out,andRonPickarskisbooks,whichwerereal inspirations.

bryannaatthevegawakeningsconference

Theotherchallengewasveganproducts!Soymilk wasnotverygoodandhardtofind,theonlyvegan margarineIcouldobtainwasFleischmans Unsalted,therewerenovegetarianmeat substitutesexcepttheoddtofuhotdog(trustme, theyveimprovedconsiderably!)ortastelessveggie burger.Therewerenovegancheeses,silkentofu; noveggiepatesandvegandelislicesthedelicase; nodairyfreepesto,orsoyyogurt.Andreading labelswasverytimeconsuming,Icantellyou!I wasluckytobefamiliarwithbeans,lentils,tofu andeventempehfromoursemivegetariandays andhomesteadingdays. Ihavetolaughwhennonvegansspeculateabout howharditmustbetobeavegan,whennow thereseemstobeaspectacularnewvegan cookbookpublishedeverytimeyouturnaround, theInternetaboundswithcleverandcolorful vegancookingblogs,forums,demonstration videos,andrecipecollections.Nevermind,the plethoraofveganproductsthatcanbefoundeven
October 2011|35

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insupermarketsoronlinevegan(andoften organic)cheeses,variousplantmilksandsoy, almondandcoconutyogurts,deliciousveganice creams,veganmixes,conveniencefoodsand frozendinners,andonandon. SothisisthebiggestchangeIhaveseen.Butthere areotherchanges.Veganisarecognizedwordin mostplacesnowwenolongerhavetoconstantly explainwhatitmeans.CharactersinTVshowsand moviesarevegan(althoughoftencharacterizedas kooky).Veganoptionsareavailableinordinary restaurants.Newspapersrunarticlesonthepros andconsofvegandiets,ontheenvironmentaland ethicalbenefitsofavegandiet.Therearevegan dietitiansanddoctors.AndIbelievethatthisis onlythebeginning! Yourlatestbook, WorldVegan Feast,isan excellentreadand alltherecipes lookincredibly delicious!Asa prolificauthor, however,Imsure youhavelotsof differenttopics youwanttowriteabout.Whatwasitthat inspiredyoutochoosethisparticularone? For5yearsIpublishedasubscriptionvegan cookingnewslettercalledtheVeganFeast Newsletter.AtfirstIpublishediteveryother month,andlater4timesayear.Itwassometimes asmuchas70pageslong,with20to30new recipesineachissue.Itwasagreatchallenge,but gavemetheopportunitytodelveintothestudyof severalregionalcuisines,toexperimentwithmany ingredientsandtechniques,andtodoafair amountofresearch.Italsogavemeaccessto

almostimmediatefeedback,sincereaderswould tryrecipesandthenwritetomeaboutgoodresults orproblemstheymighthavehad.Thisexperience leftmewithalargebodyofworkthathadonly beenseenbyafewhundredpeople.Mostofthe recipesinWorldVeganFeastweredevelopedfor thenewsletter.Iwantedtogathermyfavorites

intoabookandIchosetheinternationaltheme becausesomanyoftherecipeswereeithervegan versionsoftraditionalregional(oftenregional holiday)recipes,orwereinspiredbyaparticular cuisine.Ialsowantedtoshowcasesomeofmy veganPeruvianrecipes,asmyfatherwas

bryannas father,alejandrojaimeurbina(onright)in frontofthenaturalcavesusedforstoringwine.the doorsweredesignedandcarvedbyhermaternal grandfather,artistgilberttonge.

Peruviansothereisagoodselectioninthebook.

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Ifyouhadtochooseone,whatisyourfavorite recipefromthebook(pleaseshare,ifyoucan!) andwhatmakesityourfavorite? Thatsahardonebecause,obviously,Ilovethem all!Butitsgettingtobesouptimeagainandone ofmyveryfavoritesfromthebookismyPeruvian InspiredSweetPotatoChowder,orChupe,asitis calledinPeru.MyfatherwasPeruvianand Peruvianslovetheirchupe!Chupeismostoften madewithseafoodandyellowpotatoes,butIwas inspiredtouseanothercommonPeruvian vegetable,thesweetpotato,inthisveganversion. Iloveitofitscomplexflavorsandtextures; becauseitsamealinitself;becauseitsfamiliar andyetexoticatthesametime;andbecauseit remindsmeofmyfather,AlejandroJaimeUrbina.

andsalad.ItistypicallymadewithajiAmarillo (Peruvianyellowchilepaste).

Main Ingredients
2tablespoonsoliveoil 2cupsmincedonion 2largeclovesofgarlic,minced cupgoodtomatosalsa(nosugar) 1to2tablespoonajAmarillo(Peruvianyellow chile)paste(availablefromamazon.com)or substituteVietnameseredchileandgarlicsauce (Sriracha)totaste freshlygroundblackpepper 8cupsveganbroth tablespoonfresh,choppedoreganoor teaspoon 3cupscooked,peeledsweetpotato,cutinto1inch dice 2teaspoonsugar 1teaspoonturmeric 1poundsYukonGoldpotatoes,steamed,peeled andcutinto1inchdice 2cupsfreshsweetcornkernelsor2cupsfrozen (thawed)sweetcorn 1cupscookedbrownbasmatirice 1cupfrozenbabypeas(petitpois),thawed 8ouncesmediumfirmtofuorextrafirmsilken tofu,drainedandcrumbled cupdrywhitewine 1teaspoonssalt

PERUVIAN-INSPIRED SWEET POTATO CHOWDER (CHUPE)

Serves6 FromthebookWorldVeganFeast(VeganHeritage Press;2011) BryannaClarkGrogan2011 ChupeisaheartyPeruvianchowder,afavoriteof myfather,andajewelinthecrownofPeruvian cuisine.Itisusuallymadewithyellowpotatoesand seafood,butIwasinspiredtomakeaveganversion withsweetpotatoesaswellastheusualyellow potatoes.Itisamoderatelyspicysoupthatcanbe servedasacasualcompanymealwithcrustybread

Garnish
cookedcornonthecob,cutinto2inchchunks mincedfreshparsley

Additional Optional Garnishes

6greengarlictops(alsocalledscapes),tiedinto knots 12Chinesevegan"shrimp"orprawns

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Heattheoilinalargeheavypotovermedium
heat.Addtheonionandgarlicandsautintheoil untiltheonionbeginstosoftendonotbrownitat all.MicrowaveOption:Inacoveredmicrowave safe2quartcasserole,cooktheonionsandgarlic intheoilon100%power(defaultsetting)forabout 8minutesoruntiltheonionhassoftened.

Transferthebroth,salsa,chilepasteorsauce
oregano,bellpepper,sweetpotato,sugarand turmeric(andmicrowavedonionsandgarlic,ifyou cookedthemthatway)tothepot.Bringthe mixturetoaboil,thenturndowntolowheatand simmerfor10minutes.

Pureethesouprightinthepotwithan
immersion/stickblender.(Alternatively,blendin batchesinablenderorfoodprocessor.Makesure thataircanescapefromthelidofeithermachine, coveringtheairholewithafoldedcleankitchen towel.Thiswilleliminatethedangerofexploding hotsoup).Transferthepureedsoupbackintothe pot.

Youarealsoawellknowninstructorandyouve reachedquiteafewpeople.Isthereone particularlymovingstorythatstandsoutfrom yourclasses? Yes,andthatiswhenIwasdoingaworkshopatthe VegetarianAwakeningveganchefsconferencein GrandRapids,Michiganin2007(organizedbyChef KevinDunn).Wehadvolunteerstudentsfrom ChefDunnsculinaryprogramatGrandRapids CommunityCollegetohelpuswithpreparingour dishesforsampling,andprepfortheclasses.It waswonderful,becausetheywerehappytofollow directionsandtheywerewelltrained.Idontthink thatanyofthestudentswhoassistedmewere vegetarians,butafewwereverycuriousandkeen. Oneyoungman,perfectlyordinary,alittle awkwardandgawky,becameparticularlyinspired aswewentalong,andeventuallydeclared passionatelythathewantedtolearneverythinghe couldaboutvegancookingfromChefDunn.That wasverysatisfyingtohear.

Addthecookedpotatochunks,cookedrice,peas
andcorn.Coverandsimmerfor10minutes.

Inablender,blendthetofu,wineandsaltuntil
verysmooth.Stirthisintothesoupandheat gently.Tasteforseasoning.

Servethesouphotinwidesoupplates,withany
orallofthegarnishesdecoratingthetop.

bryannaworkingwithayoungchef

Whatisyourphilosophyonhowtoreachdiehard meateatersandhowdoyoumakesoyappealing forthosepeoplewhoareafraidofit? Imcautiouswhencookingformeateaters because,#1)Iwanttopleasemeguestsandput thematease,and#2)Iwant1stimpressionstobe good,sothatthesefolkswillhaveapositiveideaof

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vegancuisine.Eventhoughmanyvegansenjoy meatanalogues(andtheseproductsaregetting betterandbetter),manynonvegetariansarewary ofthem,soIusuallyavoidservingseitan,tempeh, andcommercialmeatsubstitutestoomnivores unlessIknowthattheyareadventurous,non judgmental,openmindedeaters,orifIhaveprior knowledgethattheyenjoythesefoods.Instead,I usuallyservemoretraditionalvegetariandishes fromaparticularcuisinethatIenjoy,utilizing vegetables,fruits,legumes,nutsandseeds,pasta, grains.IoftenserveaveganItalianmealofseveral courses,asumptuousMiddleEasternbuffet,ora ChineseorVietnamesefeast,andIveneverhad anycomplaints!Althoughthesetypesofmealscan bemadewithnosoyproductsatall,theuseofsoy milkinrecipesusuallygoesunnoticed,andIhave hadsuccessusingtofuinseveralwaysfor instance,silkentofuincreamysauces,puddingsor piefillings(sometimesinconjunctionwithcashews ortahini),ormyCrispyMarinatedTofuslices(also knownasBreastofTofuinpreviousbooks)in placeofchicken.Ovenfriedtofucubesortriangles, orgrilledfirmtofuwithassertivelyflavoredBBQ saucesorglazesareoftenacceptabletoand enjoyedbyomnivoresinthecontextofAsian meals.AnothersoyproductthatIhaveused successfullywhenservingomnivoresisButlerSoy Curls,which,whenreconstitutedinatastybroth, resemblechickenstrips.Instirfrieddishes,salads andsoupsguestsofalltypeshaveenjoyedthem. Doyouhaveanyadviceyoucangivetosomeone whohasjustjumpedintotheveganworld? Beawarethat,evenwithallanimalproducts eliminatedfromyourdiet,youhaveawholeworld ofexcitingandhealthfulflavors,texturesand combinationsouttherewaitingtobediscovered. Youwilleverhaveenoughyearsinyourlifetimeto exploreallofthepossibilities,butyou'llhavea greattimetryingandnoexcusetobebored!All

thevegansIknowreallylovetoeatandtheylove goodfood.Checkouttheplethoraofveganfood blogsontheNetandthemanynewvegan cookbooksonthemarket.Tryanewandunfamiliar foodeveryweek,utilizingtheexpertiseofa favoritebloggerorcookbookauthortoguideyou. Followtriedandtruerecipesatfirstandthen, whenyouarefamiliarwiththenewfoodsand techniques,youcanstartdevelopingyourown versionsoryourownrecipes. Whatnewprojectsdoyouhavecomingupthat youcantalkabout? ForalongtimeIhavewantedtoputtogethera collectionofmyseitanrecipes,andalsorecipes thatarenotmadesolelyfromwheatgluten,but makeexcellentveganmeats,suchasmyvegan neatballs.Itmightalsoincludesomeofmy homemadecheeseandseafoodalternatives.Ifmy presentpublisherisinterested,itmaybemynext book.OtherwiseIwillworkonitasanebook.Ive alsobeenworkingonaprojectwithDavidLeeof FieldRoastforafewyearsandhopethatwecan finishitsometimesoon. ThanksBryanna! Bio Authorof8vegancookbooks,Bryannahasdevoted over40yearstotasty,healthfulcooking,23asa vegan.Shewasafrequentcontributorandreviewer forVegetarianTimesmagazinefor5years,and, morerecently,wroteandpublishedasubscription cookingzine,VeganFeast,for5years.Sheis moderatoroftheVegsourceNewVegetarian forum. Bryannahasconductedcookingworkshopsand classeslocally(includinga5dayVeganCooking VacationonbeautifulDenmanIs.),andat

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numerousvegetariangatheringsinNorthAmerica, includingseveralNAVSSummerfests;EarthSaves TasteofHealthinVancouver,BC;theInternational ScientificConferenceonChinesePlantBased NutritionandCuisineinPhiladelphia;atSeattle VegFestandPortland,OR'sVegFest;atthe McDougallCelebrityChefWeekendinSantaRosa, CA,andthe1stveganbloggersconference,Vida VeganCon,inPortlandinAugustof2011.In2006 and2007,BryannawastheonlyCanadianchef presenting,alongsidemanyrenownedveganchefs andrestaurateurs,attheVegetarianAwakening veganchefs'conferenceinGrandRapids,MI. BryannasrecipesappearintheTheVegFeasting Cookbook(SeattleVegetarianAssociation);onDr. AndrewWeil'swebsites;inNoMoreBull!by HowardLyman;andinCookingwithPETA.Bryanna alsodevelopedtherecipesforthegroundbreaking book,Dr.NealBarnard'sProgramforReversing Diabetes.

Contactinfo Emailviathispage: http://www.bryannaclarkgrogan.com/page/page/2 643700.htm Website: http://www.bryannaclarkgrogan.com/page/page/5 79094.htm Blog:http://veganfeastkitchen.blogspot.com http://www.twitter.com/VeganFeaster http://www.facebook.com/people/BryannaClark Grogan/100001332474362

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Featured Activist: Lieutenant Colonel Bob Lucius of the Kairos Coalition!

Whatledyoutobecomeveganandwhatwasthe transitionlikeforyou? Itsalongstory,butthegistofitisthatonedayI sawsomethingIdidntexpectanditcausedmeto reevaluatemybeliefsandactionsandwhether theywerereallyinaccordwitheachother. Essentially,Isawadogwhowasbeingtakenoffto beslaughteredforfoodandIdidntstopitwhenI shouldhave.Youcanreadthefullstoryhere: http://animalbeat.org/manonamission.html Thatonemomentradicallychangedmylifeandmy viewofanimalsandfood.Iimmediatelygaveup meatandeventuallywentveganwhenIlearned aboutthehorrorsofthedairyandeggindustries.I waslivinginVietnamatthetimeandalmost everybodytowhomItellthestorythinksthat goingVeginaplacelikeVietnamshouldbea breeze,butitreallyisntaseasyasyoudthink. Surprisingly,itsnotthateasytofindmanyvegan dishesinVietnam!Eveninmeatlessdishes,nuoc mam(fishsauce)isfairlycommonasaseasoning. IfIhadadimeforeverytimesomeonetoldmea

dishwasvegetarianandthenaddedwithjusta littleporkforflavor.well,Idhavealotofdimes! Thelackofknowledgeandalternativesisthemain reasonwhytheKairosCoalitionhasbeenworking withsomeofourVietnamesepartnerstodevelopa GoVegguideandcookbookinVietnamesefor Vietnamese.NotonlydoVietnameseneedtobe madeawareofthecompellingenvironmental, healthandanimalrelatedbenefitsoftransitioning toaplantbaseddiet,buttheyalsoneedsome greatrecipestogetthemstarted.Unfortunately, wecouldntjusttranslateaGoVegguidefrom theUnitedStatesbecauseVietnamesehavetheir ownparticularstyleofcuisine.Anotherissueisthe ingredients:althoughtofuandsoymilkarequite common,otheringredientsthatwetakefor granted,suchasbeans,seitanandtempeh,just arentthatcommonlyusedintraditional Vietnamesefareandcanbehardtofindatthe localmarket.Consequently,wevehadtostart fromscratchanddevelopaguidethatreflectedthe particularculinaryenvironmentasitisinVietnam. ItisanexcitingprojectandImverygratefultoA

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WellFedWorldforsupportingthisprojectwitha grant. Thankfully,beingveganissoeasyifyouliveinthe UnitedStates.Therearesomanyalternativesin oursupermarketsandmoreareaddedeveryday.I alsonowhaveabookshelffullofinspiringvegan cookbooksandIlovetotryrecipesfromtheVegan CulinaryExperiencemagazine.Myfamilynever runsofouttastyfoodtotry.Itisamazinghow quicklythemarkethasrespondedtotheincreasing demand.Iseeitjustgetterbetterandbetterand easierandeasierforvegansintheyearsahead. Themilitarydoesntalwayshavethemostvegan friendlyreputation.Whatisitlike forvegansinthemilitaryandhow haveyouhandledthatpersonally? Ithinkalotofpeoplehavesome misperceptionsaboutwhatthe militaryisactuallylike!PeopleI talktoaskmequestionsaboutmy lifestyleasiftheonlyconceptionof themilitarylifecomesfromHollywoodandfilms likeFullMetalJacketandJarhead.Thefirst fewyearsofmilitarylifecanbetoughwithbasic training,initialspecialtytrainingandgetting accustomedtomilitarylife,butformostpeoplein uniformlifeafterthatphaseissurprisinglynottoo differentfromeverybodyelse!Otherthaninthose relativelyinfrequentperiodswhenweare deployedoverseasorontrainingmissions,mostof usliveinregularhouseholds,eitheronbaseorout inthelocalcommunity.Andwegotoworkand comehomeeverydayjustlikeeveryoneelse.Asa result,mostofushaveachoiceaboutwhatwe choosetoeat.Evenwhenwehavetoeatamess hallonbase,thereisusuallyavegetarianchoice available,thoughadmittedlyveganoptionsare muchmorerare.Probablythemostproblematic timesarewhenweareawayfromeatingfacilities

andwehavetosubsistonfieldrations,thefamous MealsReadytoEat(MREs),buttherearecurrently fourvegetarianmealchoicesamongthe24MREs wetaketothefield.sotwooutofeverytwelve mealsisvegetarian.Itisnotoptimal,butitis betterthannothing! TellusabouttheKairosCoalitionandhowyou startedit.Whatdoeskairosmean? WhenIreturnedtotheUnitedStatesfollowingmy threeyearassignmentinVietnam,IrealizedI didntwanttowastetheextensiveconstellationof friendsandcolleaguesIhaddevelopedduringthat experience.IfeltthatIcouldreallyleveragethat network,aswellasmyextensiveexperienceand knowledgeabouthowtobeeffectivein thevariouspoliticalandcultural environmentsofSEAsia,soIdecidedto setupanonprofitthatwouldserveas avehicleformovingthehumane agendaforwardinplaceswherenot muchishappeningyet. Kairos()isanancientGreek wordmeaningtherightoropportunemoment,a convergenceofbothtimeanddestinythat producesawindowintimeforsomethingtruly specialtohappen.Peopleaskmeallthetimewhat suchanesotericwordhastodowithveganismand animalrights,andIalwaysanswerwithtwo wordstimetravel.Thatresponsealwaysgetsa prettyfunnylook,butifyouthinkaboutitwhatIm reallytalkingaboutisverymuchliketheplotof that1985movieBacktotheFuturewithMichael J.FoxandtheChristopherLloyd.Letmeexplain whatImean Inthelastdecadeorso,Americanshavereallyjust beguntowakeuptotherealizationthatpublic policyandindividualconsumerchoicesoverthe lastfiftyyearshavehadhorrendousconsequences forpublichealth,theenvironmentandthesocial

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fabricofourcommunitiesandfamilies. Wearenowpayingaterriblepriceforour uncheckedconsumerappetitesandan unwillingnesstolookaheadtowheretheroadwe havechosenwillinevitablytakeus;towardsa poisonedenvironment,crumblingcommunities, economicmalaiseandapublichealthcrisis.But whatifyoucouldgobackintime,and,likeMarty McFly,interveneandalterthecourseofhistory? Vietnamtodaystandsatthesamedevelopmental crossroadswheretheUnitedStatesstoodahalf centuryago.Theywillsoonsimilarlyface challengesanddecisionsaboutthenatureof developmentandmodernizationandthecourse theyinevitablychoosewillhaveconsequencesthat willremainwiththemforgenerations,forgood andill.Ourhopeisthatbyintroducingaculturally relevantHumaneEducationprogram,wecanhelp Vietnamsnextgenerationsreimaginetherangeof possiblesolutionstothemostpressingchallenges ofindustrializationinwaysthatcouldprevent decadesofunnecessaryanddestructiveabusein thenameofuniformedandrampantcommercial consumptionandmisguidedpublicpolicies. TheSpanishPoetGeorgeSantayanaonce remarked,Thosewhocannotrememberthepast arecondemnedtorepeatit."Byexaminingour presentsituation,Vietnameseyouthcanlearnfrom ourexperiencesand thenworktowardsa brighter,healthierand morecompassionate tomorrow.Humane Educationisan investmentinVietnams future. ImaginewhattheUnited Stateswouldlooklike nowifwecouldgobackfiftyyearsand
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retroactivelyapplythelessonsofthelasthalf centurysstrugglesforsocialjustice,animalwelfare andthegreenmovement.Whatwouldtodays generationsthinkabouttheexploitationofthe environmentandanimalsforfood,for entertainmentorforclothingiftheyhadonly learnedadifferentsetofethicalpossibilitiesfrom theverystart,knewtheultimatepricetheywould havetopayfortheirappetitesandthuschosean entirelydifferentpath?Imaginethataltered reality.ThatpossibilitystilllaysaheadforVietnam. DocBrownoncetoldMartyThefutureis whateveryoumakeit,somakeitagoodone.Isay timetravelisverypossibleandIaimtomakeit happen! TheKairosCoalitionsmissionistobringtogether stakeholdersfromthepublic,privateandnon profitsectorsinordertoadvanceHumane EducationandHumaneAdvocacyskillsbuildingin developingnationswhereeffectivegrassroots advocacyhasthepotentialtomarkedlyimpactthe evolutionofconsumerchoiceandpublicpolicyin waysthatadvancetheHumaneAgenda. TheKairosCoalitionsmissionistocollaboratewith abroadarrayofdomesticandinternationalpublic, privateandnonprofitstakeholdersinorderto deliverinnovativeandculturallynormedHumane Educationprogramsindevelopingcountries.The KairosCoalitionleveragestraditionalcreativearts andexperimentaltheatreasvehiclesforpromoting reverenceandrespectforthe dignityofalllife,while seekingtofosterthrough deeptransformativelearning adeeperunderstandingof thepowerofcompassionand mercyintheexerciseof personalresponsibility.This workisdeeplyinformedby AugustoBoalsTheatreof theOppressedandJacob

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MorenosnotionofSociodrama.Itisan approachthatIcallHumaneEdutainmentandI thinkitisthefutureofhumaneeducationbecause itnotonlyisaestheticallyinteresting,butitalso appliesthemostcurrentresearchinsociology, psychology,communicationtheoryand organizationalstudies.Wealsoworkwithyouth volunteerstodeveloptheirsoftskillsthingslike management,leadership,criticalthinking, divergentproblemsolving,teambuildingand conflictresolutioninordertomakethemmore effectiveactivistsandadvocates.Wearetraining warriorsforaverylongfightandinmyview,these aretheskillsthatwillmakethemtrulypowerful voicesfortheanimals. Essentially,whatweareworkingtodoistocreate humanvectorstodeliverahumanevaccine...ina metaphoricalsenseofcoursetakingaverage youthindevelopingcountrieslikeVietnamgiving themnewideasnewwaysofseeingtheworldand allitscreaturesanewvisionforwhatispossible aclearersenseofhowtheythemselvescanbring thatvisiontofruitionandtheadvocacytoolsto implementthatvision.Theywillbethevectorsthat thencarrythetherapeuticvaccineofcompassion, mercyandkindnessintothebodyofVietnamese societyorIndonesiaorCambodia,andevery placeelsewego. Whatchallengeshaveyoufacedachievingyour goalswiththeKairosCoalitionandhowhaveyou overcomethem? RunningtheKairosCoalitionanditmultiple projectsabroadisnotmyfulltimejob!Itisalabor oflovethatIdowiththetimethatIcancarveout ofmyprofessionallifeandmyfamilytime,butit trulymeanstheworldtome.Ibelievewithallmy heartthatwithalittleinvestmentandtime,wecan helptheVietnameseyouthmakeasignificant differencefortheanimalsintheirowncountry.

WhenIseetheirsuccesses,itmakesmerealize thatallthesacrificesaresocompletelyworthit. ButIhaveanadvantageIworkedandlivedthere forseveralyears,soIknowwhatthesituationis andwhenpositivechangehappens,Icanseeand feeltheresults.MostAmericansonlyknowabout Vietnamfromthewar,soIfindithardsometimes toenergizethemaboutsomeplacesoveryfar away.Vietnamissodistantthattomanypeopleit canseemkindofabstract,buttheeffectthateven amodestinvestmentcanhaveinaplacewherethe averagepercapitaannualincomeisabout$1,200. Fortunately,wehavebeenluckytohavepeople whoshareourvisionandhelpusoutfromtimeto time.Oursupportersknowthateverydimegoes tosupportoperationsabroadandthatwenever solicitfundsunlesswehaveaveryspecificproject inmind.Whensomeonesendsusacheckormakes adonationonline,theyknowitisdirectlygoingto getsomethingdoneonthegroundinVietnamand wontjustbesittinginourbankaccountearning interest! Howdoesveganismworkintotheeffortsofthe KairosCoalition? First,theKairosCoalitionsprimarymissionisto advancewhatIcallthehumaneagenda,andin myviewyouhavetoembracetheveganlifestyle andespeciallyaplantbaseddietifyoutrulycare aboutnotjustanimals,buttheenvironment,public andpersonalhealthandissueslikesocialjustice andhumanrights.Alltheseissuesaretightly interconnectedandyoucantsimplydivorceone fromtherest,soourworkhastoacknowledgethat theyhavetobeaddressedintandem.NowIdbe lyingifIsaidthatalloutpartnersinVietnamclearly seetheconnectionbetweenveganismandtheir workonbehalfofanimals,butwearemaking headwayandIvebeenprettyimpressedathow openmindedmostofthemareaboutatleast exploringtheissue.Again,weareovercoming

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hugeobstaclesstandinginthewayofsustained changesinbehavior.Researchtellsusthatthree variablesneedtobeaccountedforwhenyouwant tochangesomeonesbehavior.1)Youneedto providealternativeoptionsthatis,accesstotasty, affordableandnutritiousplantbasedalternatives; 2)Youneedtoelevatetheirsenseofcontrolthat is,canIreasonablyprocurethiskindoffoodand prepareitmyself;andfinally,3) Ifyouhavetopickone,whatisthemostmoving storyyouhaveaboutyourworkwithKairos? Wehavedonealotofdifferentprojectsoverthe lastyear,butIthinkperhapsthestoryofMoonand Happyreallyhitmethehardest.MoonandHappy weretwocatsthatwereinjuredandleftdisabled andwithoutmobility.Weworkedwithour partnersinHoChiMinhCitytooutfitthemwith wheelchairsthroughasupplierintheUnited States.Thegoalwasnotonlytodemonstratethat thesecatshadlivesthatwerevaluableandthat compassionhasnoborders.Sincenoanimal wheelchairsareavailableforsaleinVietnamor anywhereinSEAsia,itwasalsoachanceforour partnerstoreengineerthesecontraptionssothat theycouldbelocallyproducedfarmore inexpensivelyandmadeavailabletootheranimals inneed.Iamgivingyoutheabridgedversionof thestoryhere,butifyouwanttoreadthefullstory ofMoonandHappy(andseethevideosoftheir firststeps),checkoutthislink:
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http://www.examiner.com/animalpolicyin national/abuseddisabledcatsgetwheelchairs andnewhomesthroughinternationaleffort Whatarethekeystostayingamotivatedactivist? Whohavebeenyourrolemodels? IhavereadallthebooksIcanfindonthehistoryof VeganismandtheAnimalprotection movementbookslikeForthePreventionof CrueltybyDianeL.Beers,FortheLoveof AnimalsbyKathrynShevelow,TheHeretics FeastbyColinSpencerandTheBloodless RevolutionbyTristramStuart,andifIhadtopick somepersonalheroesfromthevastpantheonof luminariesinthemovement,Iwouldprobablysay thatIammostinspiredbyfolksfromtheearliest yearsofthemovementintheUnitedStates,folks likeHenryBergh,GeorgeAngell,CarolineEarle White,AnnaHarrisSmith,FloraKibbe,Amy FreemanLeeandHenrySpira.Wherewouldwebe todayifnotfortheirvoices?Iamalsoawedtoday bywhatayoungguylikeNathanRunklehas alreadyaccomplishedinhis26years,orsomeone likeEricaMeierofCompassionoverKilling,Dawn MoncrieffofAWellFedWorld,MichaelWeberat FarmAnimalRightsMovementandPaulShapiroat HSUS.Thesefolksareallrelativelyyoungandhave achievedamazingthingsintheirlivesnotjustfor animals,butalsoforthenoblegoalsofpreserving ourplanet,protectingtheenvironmentandfor advancingthecauseofcompassion,mercyand justice.AsaMarine,Iseetheseyoungmenand womenasfellowwarriorsandImtrulyproudto standalongsidethem.AsfarasImconcerned,I couldntbeinbetterormorecourageousand honorablecompany. Iamalsodeeplyinspiredandmotivatedbymyson, whojustturned22monthsold.WhenIlookathim, abstractnotionsaboutsocialjustice, environmentalsustainability,thepersonaland

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economicimpactsofadeclineinpublichealthand theethicsofanimalrightsnolongerseemlike abstractargumentsbutinsteadbecomevery concreteandurgent.WhenIlookinhiseyes,Isee thekindofworldIwantforhimanditmakesthe fightjustthatmuchmorepersonalforme. YouveworkedquiteabitinVietnam.Whatis yourfavoriteveganVietnamesedish?Doyou haveafavoriterecipeyoucanshare? IhavetosaythatIreallydonthavemanyfavorite Vietnameseveganrecipes,thoughitishardtogo wrongwithagoodNemRn(friendspringroll)or Gicun(freshspringroll).ImafraidIhavent beenverysuccessfulinmyeffortstomakeavegan versionofBnchbecauseitreliesongrilled pattiesofmincedporkanditshardtoreplicate thattexture.BeforeIwenttoVietnam,Ispenta tourlivingandworkinginIndonesia,soperhapsmy veryfavoritedishfromallofSouthEastAsiais Rendang.BeforeIwentveg,IusedtoeatRendang Daging(beef)allthetimeandmyfriendswife woulddeliverittomyapartmenteveryweeksoId havesomeonhand.Sincethen,Ihavethrownout thebeefandreplaceditwithseitan,whichIthink standsinbetterthantofuortempeh.TherecipeI liketouseisfromablogcalledTofuforTwo: http://tofufortwo.net/2008/01/19/seitanrendang/ Foranactivistthatwantstotakethenextstep andstartanorganizationoftheirown,whatisthe bestadviceyoucangivethem? Iwontlie,foundingandrunninganonprofitisnot easy,unlessyouhaveanaccountantandalawyer asfriends!Ittakesalotoftime,patienceand commitment,andfrankly,itisnotalways necessary.Itreallydependsonwhatyouwantto do.Thetaxexemptnonprofitrouteisoften necessaryifyouwanttopursuegrants,butifyou justwanttogetthingsdone,thereisalottobe

doneforsomethingmoreinformal.Oneofthe groupswe'vepartneredwithinVietnamisagroup calledYeuDongVat(AnimalLovers),agroupof morethan150memberswholoveanimalsso muchtheyspenttheirfreetimedoingwhatthey cantorescueanimalsandfindthemhomes.These kidsareamazingandpowerfullyeffective.Once youveenteredthenonprofitworld,alotyoutime isgoingtobespentonroutineadministrative mattersthatthelawrequires,sobesurebefore youpullthetrigger!Thatbeingsaid,ImgladIwent thatroutewiththeKairosCoalitionbecauseitdoes seemtohaveopeneddoorsandgivenustheclout tositatthetablewithbiggerplayers.Thepaper fromtheIRSandthetransparencyitrequiresfrom youisaclearsignaltotheotherplayersthatyou're aseriouspartneratleastitshould!Thebest adviceIcangiveistotakeitslow,figureoutwhat youwanttoachieveandwhatresourcesyouneed togetitdone.Onceyoufigurethatout,thenyou gofromtherebybuildingthekindoforganization thatistailoredtoyourspecificvision. Whatsonthehorizonforyou?Anyexcitingnew projectscomingup? Wehavealotofongoingprojectsandsomegreat plansintheworks.OutHumaneEdutainment projectisstillunderwayinHanoiwiththousandsof kidsalreadyhavingexperiencedit.Iplanon headingbacksoontoconductafollowontraining workshopforourvolunteersandtokickoffa secondpilotinHoChiMinhCityinthesouth.We havealsobeencarryingoutaspayandneuter voucherprograminHoChiMinhCityasaservice learningprojectforayouthvolunteergroupthere andwehavejustlaunchedanationalAnimalRights PropagandaPostercontest.Thisisaparticularly excitingprojectbecausePropagandaArtisa quintessentiallyCommunistartformthathasbeen usedforgenerationsinVietnamtoeducatethe massesandweareessentiallycooptingitforthe

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animals.Probablyourbiggestprojectintheworks intheestablishmentofahalfwayhouseinHo ChiMinhforanimalsrescuedfromthestreetand fromthemeattrade.Thiswillserveasaplace whereahandfulofdogsandcatscanbenursed backtohealthandsocializedbeforemovingonto adoptivehomes.Wethinkthemessagethatthis kindofactivitysendsisreallyimportant.every animaldeservelove,kindnessandasecond chance.ThiswillbeafirstofitskindinVietnam becauseatpresentthereisnotasingleother organization,domesticorinternational,workingto improvethelivesofdomesticorcompanion animals.Itisahuggapthatweareworkingtofill. Wearealsoworkingonaseriesofbilingual languageguidestohelpactivistsandadvocates workingacrosslanguagebarrierssofarwehave twelvedifferentlanguagesnearingcompletionand moreontheway.Thesewillbeprovidedfreeof chargeonanoncommercialbasistoany organizationorindividualwhomightwanttouse themintheirownwork. Onapersonalnote,Iplantocommencemy doctoralstudiesinJanuary.Iwillbepursuinga PhDinHumanandOrganizationalDevelopment fromFieldingGraduateUniversity.Thisis somethingIhavebeenconsideringforquitesome timebecauseIthinkitcanreallyenhancemywork asaHumaneEducatorandAnimalRightsactivist andadvocate. ThanksBob! ContactInfo Icanbereachedat execdirector@kairoscoalition.orgorthrough www.kairoscoalition.org.Iwouldlovetohearfrom anyonewhodliketohearmoreaboutour activitiesabroadorwhomightliketogetinvolved!

Bio LieutenantColonelRobertLucius,USMC(Ret.)was commissionedaSecondLieutenantintheU.S. MarineCorpsin1989andserved22yearsonactive dutyinawidevarietyofcommand,staffand diplomaticassignmentsbeforeretiringonJuly31, 2011.HeisaspecialistinAsianforeignlanguages andculturesandwasmostrecentlyassignedasthe AssistantProvost,DeanofEducationalSupport ServicesandDeanofStudentsfortheDirectorateof ContinuingEducationattheDefenseLanguage InstituteForeignLanguageCenterinMonterey,CA. Lt.Col.LuciusgraduatedfromNorwichUniversityin 1989,receivingaBachelorofArtsinHistory.He alsoholdsaMasterofForensicSciencedegreefrom NationalUniversity,aMasterofArtsdegreein NationalSecurityStudiesfromNavalPostgraduate SchoolandaGraduateCertificateinCommunity AdvocacyfromGeorgeWashingtonUniversity.In 2009,Lt.Col.LuciusfoundedtheKairosCoalitionto pilotexperimentalhumaneeducationinitiativesin developingeconomies.Heisalsothefounderof VegHeadsofMontereyBay,anadvocacygroupfor theenvironmental,healthandanimalwelfare benefitsofaplantbaseddiet.

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Featured Artist: Painter Trish Grantham!

Pleasetellusabitaboutyourself! IgrewupintheSouthwestUnitedStates:Phoenix, Tucson,ElPaso,Austin.IlivedinChapelHill,NCfor awhile,too.ThenfoundmywaytoPortland Oregon13yearsago.Iloveit,theweatheris perfectforme.Itisbeautifulhere.Ihavea chihuahuanamedPabloandtwoKittiesnamed ArloandGeorgia. Whatmotivatedyoutobecomeveganandwhat wasthattransitionlikeforyou? Ichangedmylifeabout3yearsagoandrealizedto beacompleteandhappypersonIalsoneededto lookdeeperintoeverythingIdo.Iloveallcreatures greatandsmall.Ibelievewholeheartedlythat animalsshouldnothavetheirlifeandspirittaken forourshortlivedpleasures.Ihopemorepeople takethesteptoeducatethemselvesonwhatis reallygoingoninthemeatanddairyindustry. Termslike"freerange"and"grassfed"paintavery differentpicturethenreality.Ibelievethat humanityasawholewouldbedevastatedifthey tookadeeperlookintothings.Itwasasupereasy stepforme,itmakesmefeelgoodtodowhatI can.Whenyouknowthetruthyoucannotturn

back.Ilookforwardtobeingabletodomoreto helpinthefuture. Howlonghaveyoubeenanartist?Whatinspired youtomakethatacareer? Istartedpaintingaround1998,thecareerfound me.Thedominoesfellrightintoplace.Itwasan amazinggiftIwasgiven.ItisnowpartofmeandI can'timagineeverdoinganythingelse.Ilook forwardtowatchingitunfoldevenmore. Beinginvolvedintheartsisnotalwayseasy. Whatchallengeshaveyoufacedgettingyourwork outtothepublicandhowhaveyouovercome them? IthinkIstarteddoingartattheperfecttime.Ihad awebsiteby2000andmypaintingstookoff.It wasraretohaveawebsitebackthenyoucould buyartfrom.Withthefateofthesite,Igotmy nameoutthere.BecauseofthatIamwhereIam today.ThewebissupersaturatedwithartistandI findmyselfgettingabitlosttherenow.Iliveoff commissions,galleryshows,andonlinesales.I havebeenluckyinthiseconomyandseemtobe doingwell.

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 Whataresomeofthekeyaspectsofyourartand howdidtheydevelop? Mypaintingshavechangedagreatdealoverthe last13years.IwaslearningtopaintasIwent.I hadmyfirstshowwithinafewmonthsofpainting myfirstpiece.AfterthatIhad812showsa month.BecauseofthisIpaintedallthetimeand wantedtogetbetterandbetter.Ihavealways lovedthingsfromthepastandincorporatedold paperandbooksintomyworkfromthebeginning. Iamaselftaughtartistandamalwayschanging andlearning. Howdoyouincorporatecompassionand veganismintoyourwork? Ineverthoughtofthatbefore.ButIhavealways paintedanimalsasthoughtfulemotionalcreatures. IfeelIidentifywiththem,Ihavealwaysbeen sentimentalwhenitcomestothem.Asformy workIspeakthroughthem,theirfeelingsaremine. Whataresomeofyourfavoritepiecesthatyouve created? IhavepaintedthousandsofpiecesbutyesIdo haveafewfavorites."TheCreators"ismynewest favorite.Theanimalsinthispiecearecreatingthe worldalloveragaincommunicatingwithone anothertomakesuretheyareone.AllatPeace. Nowforsomefoodquestions!Whatdoyoulike toeatathome?(pleasesharetherecipe!) BeingfromtheSouthwestIliveonMexicanfood!I makeallthingsMexican,evenmypastaalways comesoutwithasouthwestflairandthespiceof roastedchiles.Idon'tuserecipesbutwouldlove totellyouwhatIputintowhatIlovetomake. YesterdayImadeabigpotofBarrachoBeans,well

mytakeonit!Rinseandsoakpintosovernight. Sauteeonion,roastedgreenchile,andgarlicin coconutoil.Addalargecanoffireroasted tomatoesandacanofbeerofyourchoice.Then addbeansandwater.Addanddon'tbeshy: cumin,chilipowder,smokedpaprika,maplesyrup andabayleaf.Thismaynotbedescribedwell enoughforotherstomake! Portlandisaveganmecca.Doyouhaveafavorite placetoeatout? Portobello,Prasad,BlossomingLotus,Sweet Hereafter,SweetPeaBakery,andKitchenDances FoodCart. Whatadvicecanyougivenewartistswantingto makeacareeroutofit? Iusetosay"getawebsiteASAP!"ButnowIamnot sure.Ithinkjustpaintallthetime.Yougetbetter andbetter.Qualityiswhereitisat.Passionwill takeyoueverywhere.Toknow,trulyKnowthat youcanmakeit,willtakeyoueverywhereyou wanttogo.Nevergiveupandalwaysbelievein yourselfyoucandoit. Whatisonthehorizonforyou? IamworkingonaDecembershowattheAugen GalleryinPortlandOregonrightnow.Ihaveat shirtlinecomingoutatForever21andcards comingoutforAmericanGreetings.Andbig surprisesrightaroundthecorner. ThanksTrish! ContactInfo YoucanreachTrishatwww.trishgrantham.com.

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Restaurant/Product Review: Casa de Tamales

Reviewer: Jason Wyrick
CasadeTamales http://www.casadetamales.com/ 3747W.ShawAve. Fresno,CA93711 5592759300 Canbepurchasedat:the restaurantorbyorderingonline Price:$2.693.29pertamaleor $23.99$26.99perdozen

Iwasfortunateenoughtofindthisgemofa restaurantwhileIwasinFresnowaitingtoteacha vegankidsclass.Therewasadearthofvegan placestoeat,butlocalreviewskepttalkingabout howgreatCasadeTamaleswas,sonaturallyIhad totryit.Plus,whocanresistvegantamales?If anyonecan,theyhavenosoul. IshouldnotethatCasadeTamalesisnotvegan.In fact,mostoftheirproductshavemeatorcheese. However,asaMexicanrestaurantandatamale house,Iwasparticularlyimpressedthattheywent outoftheirwaytohaveseveralveganoptionson theirmenu,thattheydidntmaketheirriceand beansusinganimalproducts,andthatthe ingredientstheyusedweretopnotch.They alreadystoodoutbecauseofthis,andthenItried thetamales.IlljustsayIwentbackthenextday formore. IwashardpressedtochoosewhichofthetwoI triedIlikedbetter,butultimatelythechorizocon papaswonout.Ithadjusttherightflavorand texture,lushwithoutbeingmushy,richwithout beingoverbearing,andaslightamountofheatto givethetamalesazing.TheothertamaleItried wastheportobelloandasparagus.Therewasjust enoughasparagusaddedtogiveitflavor,butnot somuchthatitbecamethepredominantflavor. Thebestpartofthetamale,however,wasthe
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guajillosauce.Icouldhaveeatenjustguajillo sauceandcorntortillas.Bothofthesetamalescan befoundinthegourmetsectionoftheirmenu. Theyalsohaveasweetcornandraisintamalein thedessertsection,whichisveganwithoutthe caramelsauce. Nomatterhowexcellenta tamalefillingis,however, thetruetestofaquality tamaleisthemasa.Casa deTamaleshad,hands down,thebestmasaIve had.Idiscoveredthatthe restaurantmillsitsown corn,whichnotonly maximizestheflavorofthe corn,butitkeepsthemasa lightandfluffysincethe cornisntreducedto somethingapproximatingcornflour.Ithadalush, fullmouthfeelwithoutbeingmushy.Itwasthe firsttimeIhadpurchasedacommercialtamale whereIenjoyedthemasaasmuchasthefilling. Finally,therewereafewsideitemsIhad,eachof whichwasoutstanding.Thefreshguacamole broughttolifewithastrongdoseoflimeandsalt, thewayrealguacamoleshouldbemade,the roastedcornsalsathatcouldbeeatenasaside,
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andthericeandbeans,bothofwhichwere flavorfulwithoutbeingheavy. Itshouldbe obviousatthis pointthatI lovedCasade TamalesandI sincerelyhope theyexpand theirvegan options becauseIcantwaittoordermore[theyare,in fact,expandingtheirveganlineaccordingtoJose Aguilar,thegeneralmanager].Speakingofwhich, theyshiptheirtamalesacrossthecontinental UnitedStates,soevenifyouliveontheEastCoast, youcanstillexperiencetheseMexicandelights yourself.IhopeyouhavethesameexperienceI did.
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TheReviewer
JasonWyrickisthe executivechefand publisherofThe VeganCulinary Experience,an educationalvegan culinarymagazine withareadershipof about30,000.In 2001,ChefJason reversedhisdiabetesbyswitchingtoalowfat,vegan dietandsubsequentlylefthispositionastheDirectorof MarketingforanITcompanytobecomeachefand instructortohelpothers.Sincethen,hehasbeen featuredbytheNYTimes,hasbeenaNYTimes contributor,andhasbeenfeaturedinEdiblePhoenix, andtheArizonaRepublic,andhashadnumerouslocal televisionappearances.Hehascateredforcompanies suchasGoogle,FrankLloydWrightFoundation,and FarmSanctuary,hasbeenfeaturedintheScottsdale CulinaryFestivalspremierevent,andhasbeenaguest instructorandthefirstveganinstructorintheLeCordon BleuprogramatScottsdaleCulinaryInstitute.Recently, ChefJasonwroteanationalbestsellingbookwithDr. NealBarnardentitled21DayWeightLossKickstart.You canfindoutmoreaboutChefJasonWyrickat www.veganculinaryexperience.com.

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Book Review: Quick Fix Vegan

Author: Robin Robertson
Reviewer: Madelyn Pryor
Author:RobinRobertson Publisher:AndrewsMcMeel Publishing Copyright:2011 ISBN:9781449407858 Price:$16.99 eatwell.Grabacopy,afewminutes,andyoullbe enjoyingadeliciousvegandinnerinnotime,orless than30minutes.Highlyrecommendedto everyone. TheReviewer Madelynisaloverof dessert,whichshe celebratesonherblog, http://badkittybakery.blogspot.com/.Shehasbeen makingherowntastydessertsforover16years, andeatingdessertforlongerthanshecaresto admit.Whensheisntinthekitchencreatingnew wondersofsugarygoodness,sheischasingafter herbadkitties,orreviewingproductsforvarious websitesandpublications.Shecanbecontactedat thebadkittybakery@gmail.comor madelyn@veganculinaryexperience.com.

RobinRobertsonhasdoneitagain.Shehas deliveredacookbookfilledwithdeliciousfood. Thistime,alloftheserecipescanbemadein30 minutesforless.Thisisawonderfulthingforthose ofuswhostillneedtoeatbuthavelittletimeon ourhands.Insteadofjustmakinguppastaand dumpingjarredspaghettisauceonit,thesedishes arefulloflife,flavorandnutrition,andcanbe madeinaboutthesametimeastheafore mentionedspaghetti. Robertsonbeginsthebookbyofferingalistof pantryessentialsthatmakepreparingthisfoodon demandmucheasier.Shealsomentionstheideaof havingweeklycookingsessionsifyoucangetafree eveningorafternoon.Icanattestthatstrategy works,havingusedittogetmethroughgraduate school.Afterthepantrylistisasetofessentialsto prepareandhaveonhand,suchaspizzadoughand seitan.Afterthatcomechapterwithsnacks,soups, salads,sandwiches,dessertsandevenmore. DisheslikeKoreanHotPotandBlackBean Sunburgerswillmakeyouthinkthatyouspent hoursoneachdishanddidyouknowyoucould evenhavechocolatecheesecakesquaresin30? Thisbookwouldbegreatforjustaboutanyone, butespeciallypeoplewithyoungfamilies,students, andpeoplewhothinktheyretoobusytocookor
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Book Review: Thrive Foods

Author: Brendan Brazier
Reviewer: Jason Wyrick
Author:BrendanBrazier Publisher:DaCapoLifelong Books Copyright:2011 ISBN:9780738215112 Price:$20.00 Ofcourse,thereisquiteabitoftalkabout nutritionandafeweasyguidesandvisualstohelp thereaderalongthewayandIthoughtthe nutritioniconswereanicetouch. Thelatterhalfofthebookiscomprisedofrecipes. Isawalotofgoodideasinthissection,butsomeof therecipesseemedliketheybelongedina differentcookbook,usuallytheonescreatedbythe celebritychefs.WhenImlookingatthe cookbookfollowuptoThrive,Imlookingfor recipesthatarespecificallygearedtowardsputting aThrivedietintoplace.Imguessingthatswhy someofthoserecipesfeltoutofplace. Fortunately,themajorityoftherecipesdoactually feelliketheyarepartoftheThrivementalityand therewasahostofgreatideasinthere.Icant waittotrysomeofthem! TheReviewer JasonWyrickisthe executivechefand publisherofThe VeganCulinary Experience,an educationalvegan culinarymagazine withareadershipofabout30,000.In2001,Chef Jasonreversedhisdiabetesbyswitchingtoalow

BrendanBrazierisprobablythemosttalkedabout veganathlete,atleastinthecontextofbeing veganandbeinganathlete.Withhisprecursor book,Thrive,Braziercreatedacomprehensive nutritionalguideforathleteswhoarelookingto optimizeperformancethroughdiet.WithThrive Foods,Braziertakesacompletelydifferenttact. ThriveFoodsispartenvironmentalstudyandpart cookbook.Theformerhalfofthebookcovers somealreadytreadedground,suchastheamount ofgrainandlandittakestoraiselivestockandthe inefficiencyofdoingsofromanenvironmental standpoint.Itsnotabadideacoveringthis, though,sincemanyofhisreaderswillbenewto veganismandmaynotbeawareofexactlyhow detrimentalmeatanddairyproductioncanbe. WhatIlikedmost,however,wasthestrongfocus oncomparingtheeconomicsofthenutritional contentofdifferentfoods.Forexample,ifan organicapplecosts$2.00andyieldsfiveunitsof nutrition,thats$0.40perunitofnutrition.Ifafast foodburgercosts$2.00andyieldsoneunitof nutrition(doubtful,atbest!),thats$2.00perunit ofnutrition.Clearly,theappleisthemore inexpensiveroutetotaketomeetournutritional requirements,eventhoughitmaynotlooklikethat atfirstglance.Thesamemethodisusedto comparethecarboncostsoffoodandIlikethe strongenvironmentalapproachthebooktakes.

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fat,vegandietandsubsequentlylefthispositionas theDirectorofMarketingforanITcompanyto becomeachefandinstructortohelpothers.Since then,hehasbeenfeaturedbytheNYTimes,has beenaNYTimescontributor,andhasbeen featuredinEdiblePhoenix,andtheArizona Republic,andhashadnumerouslocaltelevision appearances.Hehascateredforcompaniessuch asGoogle,FrankLloydWrightFoundation,and FarmSanctuary,hasbeenfeaturedinthe ScottsdaleCulinaryFestivalspremiercatering event,andhasbeenaguestinstructorandthefirst veganinstructorintheLeCordonBleuprogramat ScottsdaleCulinaryInstitute.Recently,ChefJason wroteanationalbestsellingbookwithDr.Neal Barnardentitled21DayWeightLossKickstart.You canfindoutmoreaboutChefJasonWyrickat www.veganculinaryexperience.com.

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Book Review: World Vegan Feast

Author: Bryanna Clark-Grogan
Reviewer: Madelyn Pryor
Itisveryhardtoimpressmewithacookbook.I knowthatsoundsharsh,butIownover300(isit over400now?Idontremember)andIamavery goodcook.ButtherewereseveraltimeswhenI waslookingatWorldVeganFeastthatmymouth droppedopen,inaverygoodway.BryannaClark Grograntotallyimpressedmewiththisepic volume.Shedidthisinseveralways. First,shehasveganizedallthethingsthatIalways sayIwill,andneverdo.VeganHaggisanyone? SeitanWellington?Itsinhere!Therearemany dishesinherethatomnivores(andothervegans) willsay,thereisaveganversionofthat? includingsalmonandCoqauVin.Ipersonallylove havingveganrecipesforalldishessowhen someonetellsmeIcantgoveganbecauseIcant giveupX,IcansayhereisaveganversionofX. Thisbookhelpsmedothatmoreoften. Also,thisisavegantriparoundtheworld.All cuisinesarerepresentedhere.Ifyouhaveafriend comingfromjustaboutanycountry,youcanmake somethingfromthere,andyoucantryfoodfrom allovertheglobewithouthavingtoleavehome. Isntthatoneofthegreatthingsaboutbeingvegan istryingnewfoods?Thisbookhelpsyoudothat. Author:BryannaClarkGrogan Publisher:VeganHeritage Press Copyright:2011 ISBN: 9780980013146 Price:$19.95

Ifyouarejustlookingforsomethingnew,the chaptersandindexarealsonicelyorganized.I knowthatsoundslikesomethingoddtomention, butIhatewhenyouarelookingforjustasoup,and cannoteasilyfindthechapter,orwhenyouare lookingforaspecificdishandcannotdoso.She makesiteasy.Butthereismuchmorethanthat. Thecookingtipswhichsheweavesthroughoutthe bookmakesyouwanttoreaditlikeanovel,and withchaptersfromsoupstobaking,youwilllearn somethingnew. Overall,thisisagreatpresenttoanynewormore experiencedvegan.Ithaslotsofgoodrecipesto try,withlotsoffunfoodtomakeyousmileand expandyourpallet.Highlyrecommended. TheReviewer Madelynisaloverof dessert,whichshe celebratesonherblog, http://badkittybakery.blogspot.com/.Shehasbeen makingherowntastydessertsforover16years, andeatingdessertforlongerthanshecaresto admit.Whensheisntinthekitchencreatingnew wondersofsugarygoodness,sheischasingafter herbadkitties,orreviewingproductsforvarious
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websitesandpublications.Shecanbecontactedat thebadkittybakery@gmail.comor madelyn@veganculinaryexperience.com.

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Book Review: Vegan for Life

Authors: Jack Norris, RD & Ginny Messina, MPH, RD
Reviewer: Madelyn Pryor
Ishouldstartoutwithafewscaryfacts.Ihave beenveganfor5years,andIhavereadalotof booksoncookingannutrition.NeverbeforehaveI evercomeacrosssuchanexcellent,factualbook. JackNorris,RD,andVirginiaMessina,MPH,RD breakdowneverythingyouwantedtoknowabout vegannutritionbutdidntevenknowtoask.With 16chapters,breakingdowneverythingfromhow muchproteinyouraverageveganneedstohowto haveahealthyveganpregnancy,tovegannutrition after50,youwillfindyourownneedsaddressed. Ineachchapter,youwillfindchartsandformulas toexplainhowmanynutrientsyouneed,and wheretofindthem.Thinkyoucantgetenough tryptophanonavegandiet?Thinkagainandturn topage24tofindwhichveganfoodshavethe most.Confusedaboutplantsourcesofironversus meatsourcesofthesame?Checkoutpage63to haveallyourquestionsaddressed.Ilearned somethingnewoneachandeverypage. Betteryet,thisbookalsoaddressedmanymyths surroundingveganism.YoudoNOTneedtohave anoilfreediettobehealthy.ThisisoneIcome acrossofteninmywork.Theauthorstellyou wherethemythcamefromandwhyitisjustthat amyth.Also,othermythsarealsobustedlikeraw isntalwaysbetter,andwholefoodsonlyallthe timeisntnecessaryandcanalsobeharmful. Thisbookwouldbegreatforanyone.Ithinkit wouldbewonderfulfornewveganstostartthem ontherightpath.Itwouldalsobeagreatgiftto anyfamilymembersofaveganwhohave questions(IknowmymotherdidwhenIstarted).It shouldalsoberequiredreadingforanylongtime vegan,likemyself,tomakesurethatyouare gettingthemostofourdiet. Getthisbook.Seriously.Ifyouarereadingthis magazine,thisbookwillansweranyquestionsyou have,andremindyouofwhatyoushouldbedoing. ThankyouJackandGinnyforwritingthisbookto remindmeofwhyIstarted,andwhatIshouldbe eatingwhileIamhere. 5Stars TheReviewer Madelynisaloverof dessert,whichshe celebratesonherblog, http://badkittybakery.blogspot.com/.Shehasbeen makingherowntastydessertsforover16years, andeatingdessertforlongerthanshecaresto Author:JackNorris,Ginny Messina Publisher:DaCapoLifelong Books Copyright:2011 ISBN:9780738214931 Price:$17.00

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admit.Whensheisntinthekitchencreatingnew wondersofsugarygoodness,sheischasingafter herbadkitties,orreviewingproductsforvarious websitesandpublications.Shecanbecontactedat thebadkittybakery@gmail.comor madelyn@veganculinaryexperience.com.

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Product Review: Flax USA Flax Milk

Reviewer: Jason Wyrick
FlaxUSA http://www.flaxusa.com/ 16717thSt.NE Goodrich,ND58444 8663529872 Price:$2.98

Ihavehadflaxmilkseveraltimesoverthepastfew years,butitwasalwayswithhopethatthenext timewouldbebetter.Theflavorwasneverright, oritsimplytastedtooheavilyofflaxtobeusedin anywayotherthanahealthydrink.Ihaveplenty ofotherfoodsIcanconsumetobehealthythat simplytastedbetter,soIneveraddedflaxmilkto mydiet.Flaxoil,ontheotherhand,wasastaple additiontomanyofmysalads.Flaxmilkwasa stapleadditiontomylocalgrocersnondairymilk sectionandthatswhereitstayed.Fortunately,the FlaxUSAbrandhitsthemark. Illstartoffbysayingthatthemilkstilltasteslike flax.Theresnowayarounditandifyoucant standthattaste,youwontlikethisproduct. However,Ididntfinditoverpowering.Infact,I thoughtthatlighterflaxtastehittherightflavor spot,soifyouthinkyoumightlikesomethinga littlemilderthanwhathasbeencommercially available,thisisdefinitelyworthatry. Myfavoritewasthevanilla.Itwasproperly sweetenedandwellbalanced,withafullmouth feel.Myleastfavoritewastheplain,whichwasa bitwatery,butthatssimplythewayitgoeswith plainflaxmilkandnotaknockontheproduct.If
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youalreadylikedflaxmilk,theplainisanexcellent option.Ifnot,gowiththevanilla. Ishouldpointoutthatbecauseoftheflaxflavor, flaxmilksarenotsomethingIwoulduseincoffee ortea,butIdidenduptryingthemincerealand theywereevenbetterthanIexpected!Themild flaxflavorcomplementedthenutty,grainflavorof thecerealandbothservedtoaccentuateeach otherwithcomplexnotes.Yum! Allinall,thesemadeforanexcellentproductand encouragedmetogiveflaxmilkanothershot.Im lookingforwardtogettinghomeandhaving anotherglassofthevanilla! TheReviewer
JasonWyrickisthe executivechefand publisherofTheVegan CulinaryExperience,an educationalveganculinary magazinewithareadership ofabout30,000.In2001, ChefJasonreversedhis diabetesbyswitchingtoalowfat,vegandietand subsequentlylefthispositionastheDirectorof MarketingforanITcompanytobecomeachefand

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instructortohelpothers.Sincethen,hehasbeen featuredbytheNYTimes,hasbeenaNYTimes contributor,andhasbeenfeaturedinEdiblePhoenix, andtheArizonaRepublic,andhashadnumerouslocal televisionappearances.Hehascateredforcompanies suchasGoogle,FrankLloydWrightFoundation,and FarmSanctuary,hasbeenfeaturedintheScottsdale CulinaryFestivalspremiercateringevent,andhasbeen aguestinstructorandthefirstveganinstructorintheLe CordonBleuprogramatScottsdaleCulinaryInstitute. Recently,ChefJasonwroteanationalbestsellingbook withDr.NealBarnardentitled21DayWeightLoss Kickstart.YoucanfindoutmoreaboutChefJason Wyrickatwww.veganculinaryexperience.com.

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Recipe Index

Clickonanyoftherecipesintheindextotakeyoutotherelevantrecipe.Somerecipeswill havelargewhitesectionsaftertheinstructionalportionofthem.Thisissoyouneedonlyprint outtheingredientandinstructionalsectionsforeaseofkitchenuse.

Recipe
Breakfasts AlmondButterAppleBoats Morels&Peppadews Oats&Dates PeanutButterAmaranthPorridge RoastedRedPepperScramble MainDishes BakedBeans&Kale BlackBeanChorizoSoup Chickpea&OliveCouscous EggplantApricotSandwich LuckySobaNoodles Quick&DirtyVeggieDog QuinoaVerde RedCurrySoup SearedOysterMushroomTacos SearedTofuMisoNoodles SeitanDiablo ShiitakesinCreamyGarlicSauce Spinach&PeanutsoverBread StuffedPortabellas SundriedTomatoHummusWraps TempehinTangyTomatoSauce SquashPastawithSundried TomatoSauce WhiteBeanSoup LemonyLentilandPotatoChowder LentilTomatoStew RawCrmealaZucchini PeruvianInspiredSweetPotato Chowder BorrachosBeans

Page
62 65 68 71 74 77 80 83 86 89 92 95 98 101 104 107 110 113 116 119 122 125 128 16 17 21 37 49

Recipe
Appetizers/Sides BasilCashewsStuffedTomatoes BroccoliSlaw ChiliGarlicMarinatedVeggies FragrantPotatoes&Peanuts LemonyCornflourCakes MushroomsinGarlickySangria ShavedFennelChickpeaSalad SimmeredCauliflowerinSweet& SpicyTahiniSauce Sweet&SourCalabacitas LentilSalad Desserts ChocolateMerlotMousse RaspberryAlmondParfait RawChocolatePudding Drinks IcedPomegranateTea

Page
131 134 137 140 143 146 149 152 155 16 158 161 21 164

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Almond Butter Apple Boats

Type: QuickMealDessert TimetoPrepare:5minutes Serves:2

Ingredients 1greenapple 2tbsp.ofalmondbutter 2tsp.toastedcoconut 68rains Instructions Cuttheappleinhalflengthways. Cutasmallwedgeintothebottomoftheapple,removingtheroughpart. Scoopoutthecoreoftheappleusingasmallknifeorspoon,creatingaboat. Place34raisinsineachboat. Filleachhalfwith1tbsp.ofalmondbutter. Sprinkle1tsp.oftoastedcoconutontopofeachappleboat.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

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KitchenEquipment CuttingBoard Knife Spoon MeasuringSpoons Presentation Theselooknicesetonaplatterwithsomeraisinsand coconutsprinkledontheplatter.Youcanalsosprinkle theplatterwithchoppedmint.Makesureyouplace themonalightcoloredplattertoaccentuatethespringy feelofthedish.Inallhonesty,though,theyremeantto bemadequicklyandeatenquickly,soIeatthemstraight offthecuttingboard. TimeManagement Makethesejustbeforeserving.Otherwise,theywillbrown.Ifyouhavetomakethemearlier,dip theappleinahalfandhalfwater/lemonjuicesolutionbeforeputtingtheraisinsandalmondbutter intheboat.Thenstoreitintherefrigerator. ComplementaryFoodandDrinks Thesegoreallywithsomesparklingciderandareagreatsummertreat. WheretoShop Alloftheseingredientsareincrediblyeasytofind.However,TraderJoeshasagreatpriceonalmond butter.Iusuallygettherawversion.Also,youwantcrispapplesforthisrecipe,somakesurethere arenobrownspots. HowItWorks Theslighttartnessoftheapplesmakesanicecontrastwiththesweetnessoftheraisins.Almond butterisalsojustabitsweetandthecreamytextureplaysoffofthecrispapple.Theraisinsarealso anicesweettreasuretobefoundwhentheappleisbitinto.Finally,thecoconutputsonemore flavorinthedish,roundingitoutwithanothertypeofsweetness. ChefsNotes TheselittlegemsaredeceptivelyfillingandIveservedtheminquiteafewofmyclassestovegans andnonvegetarians.Thetypicalaccompanimentusuallyendsupbeingasighofsurpriseddelight.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

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NutritionFacts(perserving)
Calories162 CaloriesfromFat90 Fat10g TotalCarbohydrates16g DietaryFiber3g Sugars11g Protein2g Salt10mg InterestingFacts AlmondbutterandalmondmilkwereusedinmanyElizabethaneradesserts. Californiaisnowthelargestproducerofalmondsintheworld. Wildapplesusetobebitter,buttheRomansdiscoveredtheycouldcultivateasweetapple,resulting inwhatwehavetoday.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

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Morels & Peppadews

Type: Breakfast Serves:2 TimetoPrepare:10minutes Ingredients 8freshmorels,sliced 1tsp.ofgarlicinfusedoliveoil 16oz.offirmtofu,crumbled tsp.ofturmeric tsp.ofsalt(chooseIndianblacksaltforaveryegglikeflavor) 812peppadews 4slicesoftoastedsourdoughbread Instructions Slicethemorelsintothinpieces. Sautthemintheoiloveramediumheatforabout2minutes. Crumblethetofuintothepan. Addtheturmericandsaltandstiruntileverythingiscombined. Sautuntilthetofuiswarmedthrough. Addthepeppadewsandstir. Serveoversourdoughtoast.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

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LowfatVersion
Omittheoilandsimmerthemorelsinaverythinlayerofwhitewine. KitchenEquipment Knife CuttingBoard SautPan StirringSpoon MeasuringSpoon Presentation Makesuresomeofthepeppadewsareshowingthroughthe scramble,thoughthatshouldntbehard. TimeManagement Thekeytothisrecipeistonotovercookthemorels,which haveanearthyflavor,butcanbedelicate,especiallywhen slicedsothinly.Iftheyarestartingtobrown,addthetofu immediately. ComplementaryFoodandDrinks Servewithapomegranatemimosa. WheretoShop Freshmorelsareusuallyonlyfoundatgourmetstores.Dryonesdontquiteworkforthisrecipe. TraderJoeshasagoodpriceonpeppadewsandmostoftheotheringredients,especiallyvegan sourdoughbread.Approximatecostperservingis$1.50. HowItWorks Alightsautonthemorelssoftensthem,helpsbringouttheirearthyflavor,andinfusestheoilwith thisflavor,whichthenpermeatestheentirescramble.Peppadewsareaddedforcrunchand tanginessandallthisisservedovertoastedsourdoughbreadforaclassyfinish. ChefsNotes Freshmorelsarentalwayseasytocomebyandlookexpensive,butyouneedsofewofthem,dont lettheexpenseturnyouofffrommakingtherecipe!
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

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NutritionFacts(perserving)
Calories522 CaloriesfromFat198 Fat22g TotalCarbohydrates42g DietaryFiber10g Sugars11g Protein39g Salt473mg InterestingFacts Morelscanbeclassifiedasgray,black,oryellow,thoughtheyareallshadesofbrown.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

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Oats & Dates

Type: MainDish Serves:2 TimetoPrepare:15minutes Ingredients 4pitteddates,chopped Zestof1orange cupofrolledoats cupofwater Pinchofcloves Instructions Chopthedatesintosmallpieces. Zesttheorange. Bringthewatertoaboil. Addalltheingredientsandcookuntiltheoatsarebarelysoftened,about78minutes. Option:Allowtheoatstocoolandformthemixintoseveralbitesizeballsasatasty,fillingsnack.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

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KitchenEquipment SmallPot MeasuringCup StirringSpoon Knife CuttingBoard Presentation Eventhoughthisdoesntmakealotoffood,itsdeceptivelyfilling. Becauseitisnotalargeamountoffood,however,itshouldbe servedinasmallbowlsoitdoesntlooklikeyoureskimpingonthe portionsize. TimeManagement Makesureyougetthedateschoppedandtheorangezestedbefore youstartcookingtheoats.Itsimportantthatthoseingredientssimmerwiththeoatssotheycan flavortheoats. ComplementaryFoodandDrinks Servethisonitsown. WheretoShop Alloftheseingredientsarerelativelycommon.Approximatecostperservingis$1.00. HowItWorks Thedatesaddanobviousshotofsweetnesstotheoatswithoutdrenchingthemwithrefinedsugars andtheclovesandorangezestbringtheoatstolife,givingthemapopping,aromaticquality. ChefsNotes ThissimplycombinessomeMiddleEasternflavors(dates,cloves,andorange)withoats. NutritionFacts(perserving) Calories460 CaloriesfromFat36 Fat4g TotalCarbohydrates74g DietaryFiber10g
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

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Sugars32g Protein11g Salt

InterestingFacts
Rolledoatsaretypicallypressedflat,steamed,andthentoastedbeforebeingpackaged.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

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Peanut Butter Amaranth Porridge

Type: Breakfast Serves:1 TimetoPrepare:30minutes Ingredients cupofamaranth 1cupofalmondmilk teaspoonofcinnamon 12tablespoonsofpeanutbutter 12teaspoonsofagavenectar(optional) Instructions Placecupofamaranthinasmallwokorpotandplaceovermediumheat. Allowtocookforabout5minutes. Theamaranthshouldtoastandmayevenpopmuchlikepopcorn. Reducetheheatofthepotorwoktomediumlow. Addthealmondmilk,cinnamon,andpeanutbutter. Stiruntilthoroughlycombined. Cookatthisheatfor2030minutes. Removefromheatbeforeaddingtheagave.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Madelyn Pryor

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LowfatVersion
Omitthepeanutbutter,simplymakingamaranthporridge. KitchenEquipment PotorWok MeasuringCups MeasuringSpoons StirringSpoon Presentation Serveasisorgarnishwithchoppedpeanuts. TimeManagement Sincethisneedstimetosimmer,usethat30minutescookingtime togetreadyinthemorningorprepareahealthylunchforworkor school. ComplementaryFoodandDrinks Thisiswonderfulwithawarmcupofchaionacoldmorning. WheretoShop Theseingredientscanbeboughtinanyhealthfoodstore.Amaranthisaglutenfreegrain,andcanbe foundinmosthealthfoodstores. HowItWorks Toastingtheamaranthbringsouttheflavorofthegrainbydevelopingthevolatilecompoundsand oils.Itmakesthegraintastelikepeanutbutter. ChefsNotes Thisisawarmandheartydish,perfectforcoldmornings.Becauseofthegrainandpeanutbutter,itis veryfilling,sosaveitforthedayswhereyouneedtheextracaloricpush. NutritionFacts(perserving) Calories319 CaloriesfromFat99 Fat11g
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Madelyn Pryor

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TotalCarbohydrates43g DietaryFiber5g Sugars9g Protein12g Salt153mg InterestingFacts Amaranthisaseed,anditiscompletelyglutenfree.ItwasastaplefoodoftheIncansandAztecs,and isalsoapopularhealthfoodtoday.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Madelyn Pryor

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Roasted Red Pepper Scramble

Type:Breakfast Serves:2 TimetoPrepare:10minutes Ingredients TheSauce 1roastedredpepper 1smallcloveofgarlic tsp.ofsalt cupofwater TheScramble 16oz.offirmtofu,crumbled 4cupsoftightlypackedbabyspinachleaves 3tbsp.ofcapers Instructions Pureetheroastedredpepper,garlic,salt,andwater. Crumblethetofuwithawhiskorbyhand. Bringapanuptoamediumheat. Addthespinachandcookituntilitwilts. Pressthespinachtothesideofthepanandthendrainthepanofanyexcesswater. Addthesauceandstirinthespinach,thenaddthetofuandcapersandstiragain. Stirandcookforabout3minutes.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

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KitchenEquipment Blender Pan StirringSpoon MixingBowl MeasuringSpoon MeasuringCup Presentation Makesurethatthespinachisnotclumpedinthescramble. TimeManagement Thisrecipeonlytakesafewminutes,sothereisntmuchtoaddhere. ComplementaryFoodandDrinks Servewithgarlichashbrownsandsourdoughtoast. WheretoShop Alloftheseingredientsareincrediblycommon.Approximatecostperservingis$1.50. HowItWorks Thisisaverysimplerecipe.Thespinachprovidessomecolorandalsogoesquitewellwiththe roastedredpepper.Thesauceshouldlightlycoatthetofuandmakethescrambleslightlysweetand giveitsomelivelinesswhilethecaperscreateashotofsaltiness. ChefsNotes ThisrecipeisbasedstronglyonabreakfastIhadatJaminPortland,Oregon.Itwassogood,Iwent backthenextdayandhaditagain! NutritionFacts(perserving) Calories396 CaloriesfromFat180 Fat20g TotalCarbohydrates15g DietaryFiber7g Sugars3g Protein39g
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

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Salt692mg

InterestingFacts
Gypsumisthemostcommoncoagulantusedinmakingtofu.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

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Baked Beans & Kale

Type: MainDish Serves:2 TimetoPrepare:5minutesofwork+30minutestobake Ingredients 1bunchofkale,chopped(about1cup) ofanonion,diced 4clovesofgarlic,minced 1chipotleinadobo,minced 1cupofcooked,rinsedredbeans 3tbsp.ofmaplesyrup 1tsp.oftamari Juiceof1limeororange* Instructions Chopthekaleintosmallpieces. Dicetheonion. Mincethegarlicandchipotle. Combinethemaplesyrup,tamari,andlimejuiceororangejuice*. Tossalltheingredientstogetherinasmallbakingdish. Coverthebakingdishandbakethisfor30minuteson350degrees. *Chooselimeifyouwantaflavorthatpops,chooseorangeifyouwanttoaccentuatesweetness.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

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RawVersion
Youcanmakethisdishusingsproutedlentilsandaripe,redjalapenoinsteadofachipotle. KitchenEquipment Knife CuttingBoard BakingDish&Foil MeasuringSpoon MeasuringCup SmallMixingBowl StirringSpoon Presentation Ifyoubakethisinaterracottabakingdish,youcanservethebeans inthatonthetable.Ithasawonderfulrusticfeel. TimeManagement Thisisoneofthosedishesthatgetsevenbetterasitsits,somake extraforthenextday! ComplementaryFoodandDrinks Servewithriceorasideofsaltedwatermelon. WheretoShop Alloftheseingredientsarefairlycommon,thoughyoushouldgetthecurlyleafkaleasitsoftens fasterintheoventhanthedinokale.Approximatecostperservingis$1.50. HowItWorks Themaplesyrupobviouslysweetenseverything,butgoesfurtherandbindsthebeansandkaleina thicksauce.Kaleisusedforcolorandtoaddanincrediblyhealthycomponenttothedish.Thecitrus brightenstheentiredish,keepingitfrombeingoverlyheavy.Thechipotleaddssmokyheat,perfect forabeandish,andprovidescounterpointtothesweetnessofthemaplesyrup.Bakingthisata relativelylowtemperatureallowstheingredientstosetandmeldtheirflavorswithoutburning. ChefsNotes Icouldeatthisdishallday.SometimesIaddinslicedvegansausagetoit,too!
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

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NutritionFacts(perserving)
Calories277 CaloriesfromFat9 Fat1g TotalCarbohydrates56g DietaryFiber8g Sugars25g Protein11g Salt368mg InterestingFacts Kalewasoneofthemostwidelycultivatedgreensthroughouttheancientworldupthroughthe Medievalperiod.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

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Black Bean Chorizo Soup

Type: Soup Serves:4 TimetoPrepare:15minutes Ingredients 1sweetonion,chopped 2greenbellpeppers,chopped 6clovesofgarlic,chopped 2tsp.ofoliveoil 3cupsofblackbeans,cooked 3cupsofwater 2tbsp.ofwhitewinevinegar 2tsp.ofdriedoregano 1tbsp.ofpaprika 1tsp.ofcumin tsp.ofsalt 1packageofsoychorizo Instructions Choptheonion,bellpeppers,andgarlic. Overamediumhighheat,sauttheseveggiesintheoiluntiltheyarelightlybrowned. Addtheblackbeans,water,vinegar,spices,andsalt,andreducetheheattomedium. Pureethismixusinganimmersionblender(stickblender). Addthesoychorizoandsimmerfor68minutes.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

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LowfatVersion
Sauttheveggiesinadrypanuntiltheybrown,thenaddthebeans,water,etc.Omitthesoychorizo anduse1cupsoftvpand1tbsp.ofchilepowder. KitchenEquipment CuttingBoard Knife MeasuringCup MeasuringSpoon StirringSpoon Pot ImmersionBlender Presentation Serveinafestivebowlandgarnishwithaspoonfulofpicode gallo. TimeManagement Youcanletthissoupsimmerlongerifyouvegotthetime.Just turntheheatdowntomediumlowandreplenishthewateras necessary.Thelongeritsimmers,thebetteritgets. ComplementaryFoodandDrinks Servethiswithasideoftoastedsourdoughbread. WheretoShop Alloftheseingredientsarefairlycommonexceptthesoychorizo,whichyoucanfindatTraderJoes andWholeFoods.Approximatecostperservingis$1.25. HowItWorks Theonion,bellpepper,andgarliccreateasofrito,asweet,pungentcombinationthatpermeatesthe entiresoupandcomplementsthenatureoftheblackbeans.Boththecuminandoreganoadddepth andthepaprikagivesaredchilenotewithoutbecomingthepredominantflavorofthesoup.Soy chorizoisaddedfortextureaswellasflavor,whichwillalsolightlyinfusethesoup.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|81

ChefsNotes
ThisisbasedonmyfavoriteCubanblackbeansouprecipe,butmodifiedtousedriedoreganoinstead offreshforspeed,withaddedsoychorizotogiveitsomekick. NutritionFacts(perserving) Calories333 CaloriesfromFat81 Fat9g TotalCarbohydrates44g DietaryFiber14g Sugars3g Protein19g Salt645mg InterestingFacts Blackbeansareincrediblyhighiniron,moresothanotherbeans,whicharealreadyhigh.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|82

Chickpea & Olive Couscous

Type: MainDish Serves:4 TimetoPrepare:10minutes Ingredients 3small,driedredchiles cupofraisins 2cupsofwater 1cupsofcouscous 1cupsofcooked,rinsedchickpeas 6tbsp.ofpittedkalamataolives 1tbsp.ofchoppedfreshmint Instructions Bringthewater,chiles,andraisinstoaboil. Pourthewater,chiles,andraisinsoverthecouscousandquicklyfluffwithafork. Fluffthisslowlyforabout5minutes. Chopthemint. Combinethecouscouswiththechickpeasandolivesandgarnishwithmint.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|83

KitchenEquipment MixingBowl SmallPot Fork Knife CuttingBoard MeasuringCup MeasuringSpoon Presentation Serveinacolorfulbowltoaddtothepresentationandtopwitha sprigofmintsurroundedbyafewextraolives. TimeManagement Ifyouletthecouscoussitwithoutfluffingit,itwillgetlumpy. ComplementaryFoodandDrinks Aglassofcrispredwineandasideoffreshpeachesandnutsmakeforanexcellentmeal. WheretoShop Alloftheseingredientsarecommon.LookintheMexicanaisleofyourlocalgrocerystoreforthe chiles.Also,checktheolivestomakesuretheyarealltrulypitted.Approximatecostperservingis $0.75. HowItWorks Couscousisactuallyverytinypasta,soitneedstobetreateddelicately.Thatswhyitisbesttopour thehotwateroverthecouscousandletitslowlyabsorbthewaterratherthanabusingitbycookingit todeathinboilingwater.Toinfusethecouscouswithflavor,raisinsandchilesareaddedtothe watertocreateahot,sweet,cookingliquid.Chickpeasmakethisaheartydishandolivesmakeit burstwithflavor. ChefsNotes Youcanalsomakethiswithquinoaforaglutenfreeversion,thoughyouneedtofullycookthe quinoafirst.Simplycookitwiththeraisinsandchilesaddedintothewater. NutritionFacts(perserving) Calories390
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|84

CaloriesfromFat54 Fat6g TotalCarbohydrates71g DietaryFiber7g Sugars7g Protein13g Salt281mg InterestingFacts Thewordsoliveandoillookverysimilarforgoodreason.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|85

Eggplant Apricot Sandwich

Type:Sandwich Serves:34 TimetoPrepare:10minutes Ingredients 1eggplant,slicedintothickslabs 1tbsp.ofoil tsp.ofsalt tsp.ofcrushedredchileflakes 1216driedapricots 4roastedredpeppersfromajar(savethejuice) 1cupofbabyarugula 34sandwichrolls Instructions Slicetheeggplantintothickslabs. Overamediumhighheat,sauttheeggplantuntilitsoftensandjuststartstobrown. Addthesaltandcrushedredchileflakes. Tossandremovefromtheheat. Slicethebunsinhalf. Dipeachintheroastedredpepperjuice. Slicethepeppersinhalf. Placeaneggplantslab,then4apricots,andthenthebabyarugula,andthentheroastedredpeppers oneachbunandserve.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|86

KitchenEquipment SautPan Spatula Knife CuttingBoard MeasuringSpoon MeasuringCup Presentation Slicethisinhalfwithaserratedknifeoraverysharp,heavyknifeto makeacleancut.Thesandwichcangetmessywiththeroastedred peppersandeggplantandcuttingitinhalfhelps. TimeManagement Thismakesagreatroomtemperaturesandwich,too,soyoucan alwaysmakesomeextraeggplantandthenhaveitagainlaterinthe week. ComplementaryFoodandDrinks Servewithaglassofrefreshingmintgreentea. WheretoShop Alloftheseingredientsarefairlycommon.Iusuallygetmyroastedredpeppersandbabyarugulaat TraderJoes.Approximatecostperservingis$2.00. HowItWorks ThisrecipeshowcasesasimplifiedwaytouseafewclassicMoroccanflavors,namelyeggplant, apricot,andhotpeppers.Theeggplantissautedtothepointwhereitjustbrowns,sothatit becomessoft,butdoesntgettothepointwhereitsfallingapart.Thesaltandcrushedredchilesare thenaddedandstayinthepanlongenoughtoenhancethechileflavorwithoutburningit.Arugula givesapepperynoteandapricotsbalanceouttheheatofthechiles.Thejuicefromaroastedred pepperjarisabitvinegary,givingatangtothesandwichandtheroastedredpeppersaddcolorand lushness. ChefsNotes Imabigfanofawelldonesandwich,especiallywhentheycanbedonequickly!IfIminthemood forasandwich,Iamusuallynotinthemoodtowaitforit.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|87

NutritionFacts(perserving)
Calories350 CaloriesfromFat54 Fat6g TotalCarbohydrates63g DietaryFiber14g Sugars33g Protein11g Salt330mg InterestingFacts Large,purpleeggplantstendtonotbethatbitterandsodonotneedtobesaltedandlefttositto removetheirbitterness.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|88

Lucky Soba Noodles with Dipping Sauce

Type: MainDish Serves:4 TimetoPrepare:5minutes+timeforcondiments Ingredients TheNoodles 114ouncepackage(approximately)sobanoodles,cookedaccordingtopackagedirections anddrained TheDippingSauce 3tablespoonssoysauce 2cupsvegetable,mushroom,ormisobroth Toppings(mixandmatchanyofthese) 1sheetnori,snippedintotinyshredswithkitchenscissors Sesameseedsorgomasio Shreddedcarrots Juliennedcucumber Tofucubes Seitanorpresteamedtempeh Mungbeansprouts Cooked,slicedmushrooms Finelyshreddedcabbage Finelyshreddedspinach Cooked,shellededamame Srichachasauce Instructions Dividewelldrainednoodlesintofourbowls. Mixtogethersoysauceandbrothtomakethedippingsauce.(Sauceshouldbeservedatroom temperature.) Topwithjustenoughsaucetocoverandallowdinerstochoosetheirfavoritetoppings.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Dynise Balcavage, author of Celebrate Vegan http://urbanvegan.net

Quick & Easy

October 2011|89

KitchenEquipment Pot Colander MixingBowl StirringSpoonorWhisk MeasuringCup MeasuringSpoon Presentation Serveeachpersonabowlofnoodlesandsauce andthenservethecondimentsfamilystyle, allowingeachdinertopickandchoosewhatthey like. TimeManagement Theseonlytakeafewmomentstomakewithmostofthetimebeingspentoncondiments. Obviously,themorecondimentsyoumake,thelongerthedishwilltake. ComplementaryFoodandDrinks Servewithtofuskewers,tea,andsake! WheretoShop Sobanoodleshavebecomeincrediblypopular,soyoucanfindthematjustaboutanystore,butyoull getthebestpriceonthematanAsianmarket.Thatsalsoverytrueofthemiso.Whileyourethere, checkoutsomeofthepickledcondimentsavailable.Approximatecostdependsonwhich,andhow many,condimentsyouserve. HowItWorks Sobahasarich,fullbodiedtaste,particularlyforanoodleandthisallowsittohandlethefullflavorof misobroth,ifyoudecidetousethat.Thesoysaucealsoimpartsasaltinessandumamiqualitywhich perfectlycomplementsthebuckwheatnoodles.Afterthat,itsjustservingcondimentsontop,which canrangefrompickledtospicytofresh. ChefsNotes OnNewYearsDay,theJapaneseeatlongnoodlestoensurealonglife.Theonlycatchisthatyou needtoeattheentirenoodlewithoutbreakingit.Thatsaid,slurpinghelpsandis,infact,encouraged. Kidsespeciallylovethisdishbecausetheycanaddwhatevertoppingstheylike(andtheyreallowed toslurp).Andadultsloveitbecauseitisabreezetothrowtogether.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Dynise Balcavage, author of Celebrate Vegan http://urbanvegan.net

Quick & Easy

October 2011|90

 TheJapaneseusuallyeatseasonally,soyoucaneatthesenoodleswarmorcool.Duringhotsummer months,simplychillthenoodlesbyrunningthemunderverycoldwater,andthisdishisarefreshing respitefromtheheatandhumidity. NutritionFacts(perserving,onlynoodlesandsauceincluded) Calories341 CaloriesfromFat9 Fat1g TotalCarbohydrates69g DietaryFiber6g Sugars2g Protein14g Salt772mg InterestingFacts SobanoodlesaremadefrombuckwheatandweremadepopularinTokyointhe1700s.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Dynise Balcavage, author of Celebrate Vegan http://urbanvegan.net

Quick & Easy

October 2011|91

Quick & Dirty Veggie Dog

Type: MainDish Serves:4 TimetoPrepare:1015minutes Ingredients 4TofurkybeerbratsorItaliansausages bottleofdarkbeer 4hotdogbuns,toasted ofanonion,sliced 1redbellpepper,sliced 1tsp.ofoliveoil cupofyellowmustard cupofsauerkraut Option:cupofVegenaise Instructions Simmertheveggiedogsinthebeeroveramediumheatforabout5minutes(makesuretorotatethe dogseveryminuteorso). Whiletheyaresimmering,slicetheonionandredbellpepper. Overamediumhighheat,sauttheonionandbellpepperuntiltheonionbrowns. Addtheremainderofthesimmeringbeertotheonionsandletitcookaway. Serveeachveggiedogwithpeppersandonions,about1tbsp.ofyellowmustard,and2tbsp.of sauerkraut,andanoptional1tbsp.ofVegenaise.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|92

KitchenEquipment 2SautPans StirringSpoon Knife CuttingBoard MeasuringCup Presentation Slatheredincondimentsistheonlywaytopresentthisveggie dog! TimeManagement Ideally,youshouldhavetwosautpansgoing.Onefortheveggie dogsandoneforthepeppersandonions. ComplementaryFoodandDrinks Servethiswithasidesaladwithspicypeppers. WheretoShop TraderJoeshasagoodpriceonTofurkyItaliansausageswhileSunflowerMarkethasthesameprice onboththeItaliansausagesandbeerbrats.Lookforadarkbeer,likeSamuelSmithNutbrownAle. Approximatecostperservingis$2.00. HowItWorks Simmeringtheveggiedogsinbeernotonlysoftenstheveggiedogs,butinfusesthemwithafull bodied,slightlysweetflavorasthesugarsinthebeerdevelop.Thepeppersandonionsaddmore sweetness,whichiscounteractedbytheacidityofboththemustardandsauerkraut. ChefsNotes Iservedthisveggiedogatapicnictoahostofmeateatersandthemajoritycamebackforseconds. Somecamebackforthirds.IhadtomakesureIsetsomeasideformyself! NutritionFacts(perserving) Calories444 CaloriesfromFat126 Fat14g TotalCarbohydrates44g
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|93

Alcohol2g DietaryFiber14g Sugars7g Protein32g Salt870mg

InterestingFacts
TurtleIslandFoods,thecompanythatproducesTofurky,startedoutasacompanythatmadetempeh products.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|94

Quinoa Verde
Type: MainDish Serves:4 TimetoPrepare:25minutes Ingredients 1whitesweetpotato,diced 1cupofwater 2cupsofsalsaverde 1cupsofredquinoa Salttotaste Instructions Dicethesweetpotato. Bringthewaterandsalsatoasimmer. Addthesweetpotato,quinoa,andsalt. Coverthequinoa,reducetheheattolow,andcookfor20minutes. Option:Itsoktouseregularquinoaifredisnotavailable.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|95

RawVersion
Combine3cupsofsproutedquinoawith1cupsofrawsalsaverde.Letthissitforabout30 minutes,thenadd1choppedchayotesquashtoit. KitchenEquipment Knife CuttingBoard MeasuringCup PotwithLid StirringSpoon Presentation Garnishwithcrushedredchilesontopoftheplatedquinoa.I liketousecrushedancho. TimeManagement Thiswillkeepuptoaweekintherefrigerator. ComplementaryFoodandDrinks Servethiswithacoolingglassofcoconutwater. WheretoShop RedquinoaisavailableatTraderJoes,WholeFoods,Sprouts,andothermarketsoftheirtype.My favoritesalsaverdeisbyFrontera,whichcanbefoundinmostmarkets.Approximatecostper servingis$1.00. HowItWorks Generally,Icookquinoaatabouta1partsliquidto1partquinoaratio.However,thesalsaverdeis notallliquid,sotheproportionneedstobehigher.Thesweetpotatoisusednotonlyfortheobvious sweetness,whichbalancestheheatofthesalsa,butitsalsousedforsometexture.Redquinoais usedforpresentation. ChefsNotes Iusedtomakethiswithjustsalsa,regularquinoa,andwater,butIlovethepresentationofthered quinoaandthetextureofthesweetpotatoaddsthatdimensionitwaslacking.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|96

NutritionFacts(perserving)
Calories361 CaloriesfromFat45 Fat5g TotalCarbohydrates65g DietaryFiber9g Sugars4g Protein14g Salt661mg InterestingFacts Quinoaisaseed,notagrain,eventhoughitistreatedassuchintheculinaryworld.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|97

Quick Red Curry Soup

Type: MainDish Serves:4 TimetoPrepare:10minutes Ingredients 2tbsp.ofThairedcurrypaste 2cupsofcoconutmilk 2cupsofwater tsp.ofsalt 16oz.ofextrafirmtofu,cubed 2cupsofstrawmushrooms Instructions Bringapottoamediumheat. AddtheThaicurrypasteand3tbsp.ofcoconutmilk. Sautthecurrypasteinthecoconutmilkforabout2minutes. Slowlystirtheremainderofthecoconutmilkintothepotsothatthecurrypastemeltsintothe coconutmilk. Addthewaterandsaltandkeepthisonamediumheatsothesoupcansimmer. Cubethetofuintosmallbitesizepieces. Addthetofuandmushroomsandsimmerfor5moreminutes.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|98

LowfatVersion
Usereducedfatcoconutmilk,whichisstillnotlowfat,butstilllessthanregularcoconutmilk. KitchenEquipment Pot StirringSpoon MeasuringCup MeasuringSpoon Knife CuttingBoard Presentation Garnishwithfreshcilantroorastalkoflemongrass. TimeManagement Thelongerthissoupsimmers,thebetter,butitshouldbefineto eatafterjusttenminutes. ComplementaryFoodandDrinks Servewithagreenpapayasaladandspringrolls. WheretoShop IfIuseastoreboughtcurrypaste,IusetheonefromThaiKitchen.Thiscurrypasteisvegan, whereasmostotheroneshaveshrimppasteandfishsauceaddedtothem.Costperservingis$2.00. HowItWorks Youcanusethecoconutmilktofrythecurrypaste,whichcaramelizesthepasteandactivatesalotof thevolatilecompoundsinthespicesusedinit,givingitaricher,morecomplexflavor.Thecoconut milkshouldthenslowlybestirredintothepotsothatthepastecanevenlydistributethroughoutit. Otherwiseitwouldclump.Afterthat,itsjustamatterofsimmeringthetofuforafewminutessoit canabsorbsomeoftheflavorofthebroth. ChefsNotes Thisisaquicksimplifiedversionofasoupthatusuallyhasgalangal,lemongrass,andlimeleaves addedtoit,butwhichrequiresatleastanextratwentytothirtyminutestocook.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|99

NutritionFacts(perserving)
Calories480 CaloriesfromFat288 Fat32g TotalCarbohydrates16g DietaryFiber4g Sugars4g Protein32g Salt705mg InterestingFacts Coconutmilkcanbelefttofermentwithabitofsugarandyeasttomakecoconutrum.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|100

Seared Oyster Mushroom Tacos

Type: MainDishMexican Serves:4 TimetoPrepare:1015minutes Ingredients 2cupsofoystermushrooms,roughlychoppedintolargepieces 1tbsp.ofoliveoil 1/8tsp.ofcoarseseasalt Juiceof1lime(about1tbsp.) cupofcooked,rinsedblackbeans 1largevineripetomato,chopped 1avocado,chopped 1jalapeno,diced ofaredonion,diced cupofchoppedcilantro 4corn*orflourtortillas Instructions Choptheoystermushroomsintolargepieces. Overahighheat,seartheoystermushroomsintheoilandsaltuntiltheyareheavilybrowned. Removethemfromtheheatandimmediatelydressthemwiththelimejuice. Chopthetomatoandavocado. Dicethejalapeno,removingtheseedsifyouwish. Dicetheredonion. Chopthecilantro. Addtheoystermushroomsandbeanstothetacofirst,thenthetomato,avocado,jalapeno,onion, andcilantro. *Ifyouusecorntortillas,youwillneedtosteamthemforaboutaminute.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|101

RawVersion
Marinatethemushroomsinthelimejuice,oliveoil,andsalt.Chopthemintosmallerpieces,about 1long.Omitthebeansanduseabutterlettuceleafinsteadofatortilla.Ifyouwant,youcanuse choppedcashewsinsteadofbeans. KitchenEquipment Knife CuttingBoard SautPan Spatula MeasuringSpoon MeasuringCup Colander Presentation Donttrytoclosethesewhenyouservethem.Theyjustwant toflopopen,soletthem,allowingallthebeautifulfresh ingredientstodazzletheeyes. TimeManagement Youcanleavethemushroomsaloneforacoupleminutes, especiallyduringthebeginningofthecookingprocess.Thatsa greattimetostartchoppingtheotheringredients. ComplementaryFoodandDrinks Servethiswithasaladofcornandnopalitos(cactus)orsimplyserveitwithfreshblackgrapes. WheretoShop Asianmarketstendtohavethebestpriceonoystermushrooms.Alltheotheringredientsarefairly common,thoughifyoucangetyourhandonfreshtortillas,youshoulddefinitelydoso!Approximate costperservingis$1.25. HowItWorks Thistacoisallaboutthecontrastbetweenfresh,brightingredientsandtherichnessoftheseared oystermushrooms.Ichoseoystermushroomsbecauseevenwhentheyareheavilybrowned,they havealighttexturewhichcomplementstheoverallthemeofthetaco.Cookingthemonahighheat ensuresthattheywillbrownwithoutreducingoverlymuch.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|102

ChefsNotes
Idiscoveredthejoyofsearedoystermushroomsafterexperimentinginthekitchenoneday.They lookedliketheywouldcookupsuperfastbecauseoftheirlighttexture,andtheydid.WhatIdidnt expectwastheslightbaconflavorsearingthemcreated. NutritionFacts(perserving) Calories364 CaloriesfromFat108 Fat12g TotalCarbohydrates53g DietaryFiber11g Sugars4g Protein11g Salt175mg InterestingFacts Tacosareincrediblydiverse,buttheyalwaysrefertofoodwrappedinasmalltortilla.Traditionally, thosewerecorntortillas,butwheatoneshavealsobecomeverypopularinMexico.Somepeople willclaimthatitisalwaysfilledwithmeat,butthatisdefinitelynotthewaythewordisused.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|103

Seared Tofu Miso Noodles

Type: MainDishWrap Serves:4 TimetoPrepare:10minutes Ingredients TheNoodles 6oz.offettuccinesizedricenoodles Water TheStirFry 12oz.ofsuperfirmtofu,cubed 1cupofbeansprouts tsp.ofcrushedredpepper cupofroastedcashews 2tsp.oftoastedsesameoil TheSauce 3tbsp.ofyellowmiso 2tsp.ofagave 3tbsp.ofwater Instructions Bringthewatertoaboilandthentakeitofftheheat. Immediatelyaddthericenoodlesandletthemrehydrate. Drainthenoodles. Cubethetofu. Heatawokorpanuptoahighheat. Addthesesameoilandthenimmediatelyaddthetofuandsautituntilitbrowns. Addthebeansprouts,crushedredpepper,andcashewsandcookforabout15seconds,thenremove thewokfromtheheat. Combinethemiso,agave,andwater. Tossthenoodleswiththesauceandthentopwiththestirfry.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|104

KitchenEquipment WorkorSautPan StirringSpoon Knife CuttingBoard Pot Colander MeasuringSpoon MeasuringCup MixingBowl Presentation Topwithwholechivesorchoppedgreenonionsandmakesurethe stirfryispiledinthemiddleofthenoodlesinsteadofsplayedout. TimeManagement Thestirfrycooksveryquickly,withinjusttwoorthreeminutes,so paycloseattentiontoit.Ideally,youshouldstartthenoodlesand chopthetofuandmakethesaucewhilethenoodlerehydrate. Thenyoucancompletethestirfryinjustacoupleminutesandbe readytoeat. ComplementaryFoodandDrinks Thisisafairlyfillingmeal,soitsmeanttobeeatenbyitself. WheretoShop FettuccinesizedricenoodlescanbefoundatmostAsianmarketsandevenatmanyconvention grocerystores.TheymaybecalledPadThainoodles.SuperfirmtofucanbefoundatTraderJoes, WholeFoods,Sprouts,andSunflowermarket.Youcanalsosubstitutebakedtofuforsuperfirm. Approximatecostperservingis$1.00. HowItWorks Stirfryingonahighheatrapidlycooksthetofu,allowingtheoutsidetocrispwithoutoverdoingthe inside.Italsoallowsthebeansproutstoquicklywarmwithoutdestroyingmuchoftheirfreshness. Usingsuperfirmtofumakesthedishmoresubstantial.Cashewsareaddedfortextureandrice noodlesbulkoutthedish.Thesweetmisosauceaddssaltinessandthesweetnessbalancesoutthe crushedredpepper.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|105

ChefsNotes
Thisisoneofthoseinahurryrecipeswherethefinishedproductlooksmorecomplexthanitactually is. NutritionFacts(perserving) Calories402 CaloriesfromFat126 Fat14g TotalCarbohydrates60g DietaryFiber3g Sugars9g Protein22g Salt82mg InterestingFacts Misoistypicallymadewithsoy,butitcanalsobemadewithbarley,rice,orotheringredients.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|106

Seitan Diablo
Type: MainDish Serves:2 TimetoPrepare:1012minutes Ingredients ofanonion,chopped 1greenbellpepper,chopped 1yellowbellpepper,chopped 4clovesofgarlic,minced 1cupofseitan(about1package) 1tbsp.ofoliveoil 1tbsp.ofhotsauce Juiceof1lime Instructions Choptheonionandbellpeppers. Mincethegarlic. Heattheoiltoamediumhighheat. Addtheonionandbellpeppersandsautuntiltheonionbrowns. Reducetheheattomedium. Addthegarlicandseitanandsaut2moreminutes. Removefromtheheatandimmediatelyaddthehotsauceandlimejuiceandtoss.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|107

LowfatVersion
Omittheoilandfollowtherecipeasis,sautinginadrypan. KitchenEquipment Knife CuttingBoard MeasuringCup MeasuringSpoon SautPan Spatula Presentation Iliketogarnishthiswithafewcutsofcilantroandfresh chilesorroastedgarlic,ifIvegotthemhandy. TimeManagement Dontaddthehotsaucewhilethepanisgoingoryoumay releaseabunchofcapsaicinintotheairandchokeyourself outofthekitchen,dependingonhowspicyyourhotsauce is. ComplementaryFoodandDrinks Servewithtoastedcuminrice. WheretoShop Seitancanbefoundatmostmarkets.Youcanalsouseanysortofmockmeatproductthatcomesin bitesizechunksorstrips.IpreferTabascoorCholulahotsauce.Approximatecostperservingis $1.75. HowItWorks Theonionandbellpepperworktogethertomakeaflavorfulsweetsauce,whichmingleswiththeoil andhotsaucetomakethefinishedsweet,spicy,andtangysauce.Theseneedtosautbeforethe seitanandgarlic,bothofwhichwillstickiftheysauttoolong.Thegarlicwillalsoburnandbecome bitter,whichiswhyitgoesinaftertheonionhasbrowned.Theseitangivesthedishasubstantive qualityanditalsoabsorbsquiteabitofthesauce,furtherflavoringthedish.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|108

ChefsNotes
Ilovehowfastthisdishis,yetitsflavorprofileismassive.Thehotsaucemakesitzingandthelime juicebringseverythingtolife. NutritionFacts(perserving) Calories195 CaloriesfromFat63 Fat7g TotalCarbohydrates16g DietaryFiber4g Sugars5g Protein26g Salt552mg InterestingFacts Tabascoisntjustahotsauce,itsastateinsouthernMexico.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|109

Shiitakes in Creamy Garlic Sauce

Type: MainDish Serves:2 TimetoPrepare:1215minutes Ingredients TheNoodles 4oz.ofwholewheatpennepasta Water TheSauce 12oz.ofsoftsilkentofu 2clovesofgarlic 1tsp.ofonionpowder tsp.ofsalt tsp.offreshlygroundpepper TheShiitakes 1215freshshiitakes,sliced 1tbsp.ofmincedfreshparsley Instructions Bringthewatertoaboil. Addthenoodlesandstirforabout1minute. Pureealltheingredientsforthesauce. Slicetheshiitakes. Mincetheparsley. Addthesauceandshiitakestoapanandsimmerthemoveramediumheatforabout5minutes. Oncethenoodlesaredone,drainthemandplatethem. Topwiththesauceandshiitakes,finishingthedishoffwithfreshparsley.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|110

RawVersion
Youcanmakethesauceusingcashewcreaminsteadoftofu.Onceyouvegotthatdone,lightlysalt theshiitakesandthenplaceaweightoverthem.Letthemsitforabout20minutes,thenaddthem tothesauce.Serveovershavedcarrots. KitchenEquipment Pot Colander Knife CuttingBoard Pan StirringSpoon MeasuringSpoon Presentation Rubtheparsleybetweenthumbandforefingerwhileyou drapeitacrosstheplatetokeepthefreshparsleyfrom clumping. TimeManagement Bystartingthenoodlesbeforeyougetanythingelsedone, youcanworkonthesauceandshiitakeswhilethenoodles boil,savingquiteabitoftime.Bythetimeyouaredonewiththosetwosections,thenoodlesshould bereadytogo. ComplementaryFoodandDrinks Aglassoflightwhitewineandabrothyveggiesoup. WheretoShop FreshshiitakescanbefoundatagoodpriceatmostAsianmarkets.TraderJoesalsohasfresh shiitakes.Ifyouusedried,youhavetorehydratethemfirst,andkeepinmindthattheywillhavea muchearthierflavorthanfreshones.Approximatecostperservingis$2.00. HowItWorks Thetofu,whenblended,becomesquitecreamy.Makesureyouareusingsilkentofuhowever,oryou willquicklyfindoutwhy!Crumblyandgrainysauceisnogood.Freshshiitakesareusedfortheir delicateflavor,sothesaucecanstillstandout.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|111

ChefsNotes
Iservedthisinaclassrecentlyanditwasahugehit.Thesaucereallymakesthedish. NutritionFacts(perserving) Calories376 CaloriesfromFat36 Fat4g TotalCarbohydrates63g DietaryFiber8g Sugars5g Protein22g Salt728mg InterestingFacts Shiitakesareknowntohaveexcellentcancerfightingcompounds,includinglentinanandAHCC.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|112

Spinach & Peanuts over Bread

Type: MainDish Serves:2 TimetoPrepare:10minutes Ingredients ofanonion,minced 3clovesofgarlic,minced 2tsp.ofoliveoil 8cupsoflooselypackedbabyspinachleaves 34tbsp.ofdiced,roastedgreenchiles tsp.ofgroundcumin 1/8tsp.ofsalt 6tbsp.ofroastedpeanuts 2piecesofpitaornaanbread Instructions Mincetheonionandgarlicorsimplyplaceitinafoodprocessorandpulseitafewtimesuntilitis finelychopped. Overamediumheat,sauttheonionandgarlicuntiltheonioncompletelysoftens. Addthespinach,greenchiles,cumin,salt,andpeanutsandcookuntilthespinachiscompletely wilted. Serveoverpitaornaan.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|113

LowfatVersion
Omittheoliveoil,sautinginadrypan.Usechickpeasinsteadofpeanuts.

RawVersion
Usehalfoftheonionandgarliccalledforintherecipe.Tosseverythingtogetherandplaceaweight overit,allowingittositforatleastanhour.Serveoverrawcrackers. KitchenEquipment SautPan StirringSpoon MeasuringCup MeasuringSpoon Knife CuttingBoard Presentation Thereisntmuchtospeakof.Thisismeanttobemadequicklyand eatenevenfaster! TimeManagement Ifyouwanttoastedbread,preheattheovenbeforeyoustart choppingandplacethebreadintheovenjustbeforeyouaddthe spinachandpeanuts.Itshouldbewelltoastedbythetimethe spinachfullywilts. ComplementaryFoodandDrinks Mangoteaisoneofmyfavoriteaccompanimentstothisdish. WheretoShop Alltheseingredientsshouldbefairlycommon,exceptforthenaan.Checktheingredientsinthenaan asitissometimesmadewithmilk.Approximatecostperservingis$1.00. HowItWorks Theoniongivessweetnesstothedishandhelpsbulkitup.Itsonlysoftenedsothatitsflavor remainsasmellowaspossible.Peanutsareusedfortextureandtoaddcaloriestowhatwould otherwisebealowcaloriedish.Cumingivesthedishsomedepthandthechilesgiveafullbodied flavorwithheat!Thebreadmakesthefinisheddishverysubstantial.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|114

ChefsNotes
Thisrecipeisaverysimplifiedversionofsaagpaneer,withpeanutsinsteadofcheese. NutritionFacts(perserving) Calories306 CaloriesfromFat126 Fat14g TotalCarbohydrates31g DietaryFiber7g Sugars3g Protein14g Salt346mg InterestingFacts Theironinspinachisnotasbioavailableastheironinotherleafygreens.However,itsbio availabilitycanbeincreasedbyvitaminCintake.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|115

Stuffed Portabellas
Type: MainDish Serves:4 TimetoPrepare:10minutes Ingredients 4portabellacaps,stemsremoved 1tbsp.ofchoppedfreshsage 1tbsp.ofoliveoil tsp.ofcoarseseasalt 1largeroastedredpepper,sliced 1cloveofgarlic,minced 1cupsofcooked,rinsedwhitebeans tsp.ofsalt Instructions Overamediumheat,cookthecapsintheoil,sage,andsaltuntiljustbarelydone(bothsidesshould havesweated). Slicetheroastedredpepper. Mincethegarlic. Mashthegarlic,beans,andsalttogether. Stuffthemushroomswiththebeanmashandtopwithroastedredpepperslices,drizzlingwithany remainingoilandsageinthepan.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|116

LowfatVersion
Youcansimmerthemushroomsinathinlayerofwater,stillutilizingthesaltandsage.

RawVersion
Usesmashedwalnutsinsteadofbeans.Salttheportabellacapsandletthemsitforabout2hours. Usefreshbellpepper. KitchenEquipment SautPan Spatula Knife CuttingBoard MixingBowl Smasher Presentation Iliketosavesomefreshsagewithwhichtogarnishtheplate. TimeManagement Youcanmakethebeanmashandslicetheredpepperwhilethe portabellascook,shavingafewminutesmoreofftherecipe. ComplementaryFoodandDrinks Servethiswithasideoffreshtomatoes,choppedanddressedwithatoughofseasaltandcracked pepper. WheretoShop Alloftheseingredientscanbefoundjustaboutanywhere.Approximatecostperservingis$1.75. HowItWorks Sautingtheportabellasandsageatthesametimeinfusestheoilwiththesageflavor,whichthen infusestheoutsideoftheportabellacaps.Thebeansaresmashedinsteadofwhippedsotheyretain aninterestingtexture.Theyrealsoaddedtomakethedishsubstantialandtogivetheroastedred pepperstripssomethingtoclingonto.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|117

ChefsNotes
Thisdishlooksfancy,eventhoughitonlytakesafewminutestoputtogether.Byspendingsome moretime,youcouldaddotheringredientstothebeanslikeroastedgarlicandfreshthymeto increasetheflavorprofile! NutritionFacts(perserving) Calories155 CaloriesfromFat27 Fat3g TotalCarbohydrates24g DietaryFiber7g Sugars4g Protein8g Salt310mg InterestingFacts Sageiscloselyrelatedtomint(whichisprobablywhyitspronetooverrunagarden!)

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|118

Sundried Tomato Hummus Wraps

Type: MainDishWrap Serves:4 TimetoPrepare:10minutes Ingredients 1cupofhummus 1cupofspicysprouts cupofsundriedtomatoes tsp.ofblackpepper 4wholewheattortillas Instructions Spreadthehummusononesideofthetortillas. Topwiththesprouts,thenthesundriedtomatoes,thenthepepper. Foldandeat!

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|119

LowfatVersion
Uselowfathummus,butbewarnedthatitisnotthattasty. KitchenEquipment ButterKnifeorSpatula MeasuringCup MeasuringSpoon Presentation Sliceinhalfdiagonallyforextraportability. TimeManagement Thesewillkeeptheentireday,makingthemgreatfor wrappingupandtakingonaroadtrip. ComplementaryFoodandDrinks Noneneeded. WheretoShop Alloftheseingredientsareverycommon.Approximatecostperservingis$1.00. HowItWorks Thehummusprovidescreaminessandkeepsthesproutsembeddedinthewrap.Italsomakesthe wrapveryhearty.Sundriedtomatoesgiveashotofflavorandspicysproutsgiveazingandfull mouthfeeltothewrap.Italsomakesitfeelbulkier. ChefsNotes Thisisanincrediblysimple,butpowerfulrecipe.Eachingredientservesaveryclearpurposeandis fullofflavor,yetthewraponlytakesamomenttoputtogether.Itsgreatforshowcasingeasy, simpleveganfoodtononvegans. NutritionFacts(perserving) Calories206 CaloriesfromFat45 Fat5g TotalCarbohydrates32g
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|120

DietaryFiber6g Sugars4g Protein9g Salt455mg

InterestingFacts
HummusreallyjustmeanschickpeainArabic. Chickpeasareoneoftheoldestcultivatedfoods.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|121

Tempeh in Tangy Tomato Sauce

Type: MainDish Serves:2 TimetoPrepare:1012minutes Ingredients 1blockoftempeh(about16oz.),choppedintobitesizepieces 4Romatomatoes,chopped 2clovesofgarlic,sliced 4greenonions,sliced cupofwater 2tbsp.ofhotsauce 1/8tsp.ofsalt 2cupsofchoppedkale Instructions Chopthetempehandtomatoes. Slicethegarlicandgreenonions. Bringthewatertoasimmeroveramediumheatandaddthetomatoes,garlic,greenonions,hot sauce,salt,andtempeh. Allowthistoreducetoaroughsauce. Whileitisreducing,chopthekale. Oncethetomatoeshavereduced,addthekaleandsimmerfor3moreminutes.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|122

KitchenEquipment Knife CuttingBoard MeasuringSpoon MeasuringCup SmallPotorWok StirringSpoon Presentation Serveinasmallbowl.Ifyouserveitonaplate,thesauce tendstorunovertheplate. TimeManagement Makesurethatthetomatoesreducetoaroughsauce beforeaddingthekaleorelsethetomatoeswilltendto clumparoundthekale. ComplementaryFoodandDrinks Serveoverriceorwithathickflatbread,likenaan. WheretoShop TraderJoeshasagoodpriceontempeh.IusuallyuseTabascoforthisrecipe.Kaleisoneofthose ingredientsthatareparticularlyimportanttogetorganic,sotrytofindthatwhenpossible. Approximatecostperservingis$2.50. HowItWorks Thisisasimpletomatoreduction,buttheadditionofthegreenonionsandgarlicgivesitapowerful pungencyandthehotsauceaddsthetanginessandheatthatcompletelychangesthenatureofthe sauce.Thetempehsimmersinitwhileitreducessoitcansoftenandabsorbasmuchflavoras possible.Kaleisaddedforcolorandforitshealthbenefits. ChefsNotes Feelfreetomodifytheamountofhotsauceusedtoadjusttheheat,butmakesureyougetavery vinegaryonetoimpartalargeamountofacidity. NutritionFacts(perserving) Calories292
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|123

CaloriesfromFat108 Fat12g TotalCarbohydrates23g DietaryFiber6g Sugars2g Protein23g Salt275mg InterestingFacts Tempehismadefrompartiallycookedsoybeansthatareallowedtofermentforjustoveraday.The temperatureshouldbefairlywarm,butnothot,tofacilitateproperfermentation.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|124

Squash Pasta with Sundried Tomato Sauce

Type:MainDishRaw Serves:2 TimetoPrepare:810minutes Ingredients 1zucchini,shavedwithavegetablepeeler 1yellowsummersquash,shavedwithavegetablepeeler 1Romatomato cupofsundriedtomatoes 1verysmallcloveofgarlic 1tbsp.ofbalsamicvinegar 1tbsp.ofoliveoil 1/8tsp.ofsalt 23basilleaves,slicedintoribbions 2tbsp.ofpinenuts Instructions Shavethezucchiniandyellowsquashwithavegetablepeeler,rotatingitslightlybetweeneach shaving. Pureethetomato,sundriedtomatoes,garlic,vinegar,oil,andsalt. Tossthezucchiniinthesauce. Stackthebasilleaves,rollthemclosed,andslicethebasilintoribbons. Garnishwithpinenutsandbasil.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|125

 LowfatVersion
Omittheoliveoil.

KitchenEquipment VegetablePeeler MixingBowl Blender MeasuringCup MeasuringSpoon TongsorStirringSpoon Knife CuttingBoard Presentation Usethepinenutsandbasilasagarnish.Donotmixtheminto thepasta. TimeManagement Freshisbestwiththispasta,soeatitassoonasyoumakeit. ComplementaryFoodandDrinks Servethiswithasaladwithsorel. WheretoShop Alloftheseingredientsarefairlycommon,butbecauseoftheexpenseofpinenuts,youwoulddo bestbypurchasingthemfromabulkbin.Approximatecostperservingis$3.00. HowItWorks Sundriedtomatoesareusedinthesaucefortworeasons.One,theyintensifytheflavorofthesauce greatly,whichisimportantifyouaremakingarawdish.Second,theyarethick,whichcausesthe saucetosticktothepasta.Thegarliccloveshouldbeverysmallbecauserawgarliccanquickly overwhelmadish.Thetwodifferentsquashareusedforcolorcontrast. ChefsNotes Thisisoneofmyolderrecipes,createdduringthefirstfewmonthsofmytenureasachef.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|126

NutritionFacts(perserving)
Calories160 CaloriesfromFat72 Fat8g TotalCarbohydrates17g DietaryFiber5g Sugars10g Protein5g Salt165mg InterestingFacts Yellowsummersquashisverysimilartocrooknecksquash,butstraighterwithasmoothskin.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|127

White Bean Soup

Type: Soup,MainDish Serves:4 TimetoPrepare:About2030minutes Ingredients 215oz.cansofwhitebeanssuchascannellini 2vegansausages,suchasTofurkyItalianSausages ofalargeonion 68clovesofgarlic Water 1bluboffennel,frondsincluded 1bunchofkale 1oz.packageofsundriedtomatoes 1tablespoonofgarlicinfusedoliveoil(optional) Salttotaste Peppertotaste Instructions Heataheavysouppotovermediumheat. Rinseanddrainthebeans. Dicetheonionandsausages. Addthesetothepotandcookuntilthesausagesareslightlycrispandtheonionsarecaramelized. Diceandaddthegarlic,cookfor30seconds,thenaddabout8cupsofwater. Dicethefennelbulb,andsetthefrondstotheside. Addthebulbandcookthesoupataboilforabout15minutes. Slicethefronds,slicethekaleintoribbons,andaddthoseandthebeans. Addsaltandpeppertotaste,thencookanadditional5minutes. Addthesundriedtomatoes. Addtheoliveoilifusing. Turnoffheat,stirandserve.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|128

LowfatVersion
Omittheoptionaloliveoil. KitchenEquipment HeavySoupPot Knife CuttingBoard NonheatreactiveSpoon Presentation Makesureeverythingiswelltossedsoyoudonthave clumpsofbeansandfennel. TimeManagement Thiswilllastfordaysintherefrigerator,thoughitisbest ifitiseatenfresh. ComplementaryFoodandDrinks ServethiswithwarmTuscanbreadandoliveoil. WheretoShop TraderJoeshasagoodpriceonTofurkyItalianSausagesandcannellinibeanswhileyoumayneedto gotoamorestandardmarketfortheotheringredients.Makesurethefennelisfreshandcrisp withoutanywilting. HowItWorks Thefennelprovidesastronghighnotetothedishandcomplementsthesausageverywell(fennelis oftenaflavorfoundinsausage).Thebeansprovidesubstantiveness,thekaleaddsadeepgreen flavorwhilebeingabletoholditsown,texturewise,againstthesausage,andtheoniongiveslotsof sweetness. ChefsNotes Thisisagreatdishforachillywinterdayandiseasytomakeinlargequantitiesforlotsofpeople. NutritionFacts(perserving) Calories422
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|129

CaloriesfromFat54 Fat6g TotalCarbohydrates60g DietaryFiber18g Sugars9g Protein32g Salt510mg InterestingFacts Fennelandhemlocklookverysimilar!

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|130

Basil Cashew Stuffed Tomatoes

Type: Appetizer Serves:4 TimetoPrepare:10minutes Ingredients 4crispVineripetomatoes 4basilleaves,minced cupofcashewbutter Juiceof1lemon tsp.offlakyCelticseasalt Instructions Cutthetopsofthetomatoesoffandscoopoutthemiddleseededareas. Mincethebasil. Combinethebasil,cashesbutter,lemonjuice,andsalt. Stuffeachtomatowiththecashewbasilmix.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|131

LowfatVersion
Youcanusemashedwhitebeansinsteadofcashewbutter. KitchenEquipment Knife CuttingBoard SmallMixingBowl StirringSpoon MeasuringCup MeasuringSpoon Presentation Cutanextrabasilleafintoribbonsandgarnishthetomatoeswith that. TimeManagement Thisisbestfresh,soplanoneatingthemrightaway. ComplementaryFoodandDrinks Garlicbruschettawithawhitebeanspreadisperfectwiththisrecipe. WheretoShop CheckoutTraderJoesforagoodpriceonthecashewbutterandbasil.Approximatecostperserving is$1.25. HowItWorks Rawcashewbutterwithlemonjuicehasatastereminiscentofsomelightcheeses.Mixedwithbasil, thismakesadelicious,refreshingMediterraneansnack. ChefsNotes Iusedtolovemozzarella,tomatoes,andbasilandthisisawonderfulalternativetothat. NutritionFacts(perserving) Calories144 CaloriesfromFat72 Fat8g
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|132

TotalCarbohydrates13g DietaryFiber3g Sugars5g Protein5g Salt145mg InterestingFacts CashewsfeatureprominentlyinIndiancuisine,butbecausetheyarenativetoSouthAmerica,they didntshowupinIndiauntilthelate1500s.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|133

Broccoli Slaw
Type: Side,Salad Serves:4 TimetoPrepare:About10minutes Ingredients 1bagpreparedbroccolislaw(about1216oz) 2tablespoonssweetchilisauce(IgotmineatTraderJoes) 1teaspoonorangezest(about1largeorange) 3tablespoonsfreshorangejuice 1clovegarlic,minced 1tablespoonricevinegar Instructions Mixtogetherthechilisauce,orangezest,orangejuice,ricevinegar,andmincedgarlicinabowland whisktogether. Tossoverthebroccolislaw. Serve.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Madelyn Pryor

Quick & Easy

October 2011|134

RawVersion
Makeyourownsweetchilisaucebymixing2tablespoonsofagavewith1teaspoonofchoppedfresh chilies. KitchenEquipment Zester Knife CuttingBoard Bowl MeasuringCups Spoons Presentation Servewithacoupleorangewedgesdressedwithsmokedseasalt. TimeManagement Nospecialtimemanagementshouldbeneeded. ComplementaryFoodandDrinks Anicecoldgreenteawouldbeverynicewiththis,andtryserving thisasasideforsomeniceportabellaburgers. WheretoShop Theseshouldbeavailableatanymajorsupermarket.IdogetthepremadesweetchilisauceatTrader Joes. HowItWorks Thesweetheatoftheorangeandchilisaucecomplementthemustyflavorofthebroccoliandthe sweetnessoftheorangeandheatofthechilibalanceeachotherout.Usingfreshorangejuicealso createsalight,brightnote. ChefsNotes Thisisaquicklittlesidedishthatmakesahugeimpact.Itisalsogreatasatoppingforaniceblack beanburger.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Madelyn Pryor

Quick & Easy

October 2011|135

NutritionFacts(perserving)
Calories88 CaloriesfromFat0 Fat0g TotalCarbohydrates18g DietaryFiber3g Sugars10g Protein4g Salt121mg InterestingFacts Broccolislawisoftenmadebyshreddingthestalksofbroccoliafterthecrownshavebeenremoved.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Madelyn Pryor

Quick & Easy

October 2011|136

Chili Garlic Marinated Veggies

Type: Snack Serves:Makesabout4cupsincludingtheveggies TimetoPrepare:5minutes+30minutestomarinate Ingredients cupofricewinevinegar(IuseTraderJoesSeasoned) Atleastteaspoonofchiliflakesorchipotleflakes 68clovesofgarlic,peeledandminced VeggieIdeas:1slicedcucumber,edamame,slicedzucchini,buttonmushrooms Instructions Combinealltheingredientsforthemarinade,thenaddtheveggies. Allowthistositforatleast30minutes.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Madelyn Pryor

Quick & Easy

October 2011|137

KitchenEquipment MixingBowl StirringSpoon MeasuringSpoon MeasuringCup Presentation Inthepictures,Iaddedcucumberstoonebatchandsteamed edamametoanother.Inthepast,Ihavealsomarinatedbaby carrotsandbellpepperwithgreatresults.Youcanreusethe marinade,justkeepitcoveredandintherefrigerator. TimeManagement Generally,thelongeryouletsomethingmarinate,thebetter. However,ifyouhaveafairlysoftveggie,likeacucumber,lettingit marinatetoolongmaymakeittoosoftforyourtaste.Italldepends onhowcrunchyyoulikethem.Generally,30minutesshoulddofor everythingexceptthehardestveggies. ComplementaryFoodandDrinks Notapplicable. WheretoShop Alloftheseingredientsareverycommon.Costisdeterminedbywhatveggiesyouuse. HowItWorks Theacidityofthevinegarbreaksdownthecellularstructureoftheveggie,allowingtheflavorofthe garlicandchiletoinfusetheveggie.Italsogivesitapleasanttanginess,butkeepinmindthatthe qualityofyourvinegarwilldeterminethequalityofyourdish! ChefsNotes Thoughthisrecipeisverysimpleeasytothrowtogether,theflavorsareverycomplexanditlooks verycomplex.Ifyoudontgivetherecipeaway,everyonewillthinkyouareaculinarygeniusthat slavedawayoverthisdish.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Madelyn Pryor

Quick & Easy

October 2011|138

NutritionFacts(perserving,cucumberusedinthisexample)
Calories113 CaloriesfromFat9 Fat1g TotalCarbohydrates20g DietaryFiber4g Sugars6g Protein4g Salt InterestingFacts Seasonedricevinegarhassake,sugar,andsaltaddedtoit.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Madelyn Pryor

Quick & Easy

October 2011|139

Fragrant Potatoes & Peanuts

Type: Side Serves:4 TimetoPrepare:10minutes Ingredients 4redpotatoes,choppedintobitesizepieces 3clovesofgarlic,minced 2tsp.ofoliveoil 1/8tsp.ofcinnamon 1/8tsp.ofcardamom 1/8tsp.ofcayennepepper tsp.ofblackpepper 1/8tsp.ofsalt cupofroasted,saltedpeanuts Instructions Chopthepotatoesintobitesizepieces. Mincethegarlic. Overamediumheat,sautthepotatoesuntiltheylightlybrownandarecookedallthewaythrough. Addthegarlicandcook1moreminute. Addthecinnamon,cardamom,cayennepepper,blackpepper,salt,andpeanutsandtossforafew seconds. Removefromtheheatandserve.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|140

LowfatVersion
Sautthepotatoesinaverythinlayerofwateruntiltheyarecookedallthewaythrough.Drainthe water,thenaddthegarlictothepanandsautonemoreminute.Addallthespicesandcupof choppedcelery,toss,andserve. KitchenEquipment Knife CuttingBoard SautPan Spatula MeasuringSpoon MeasuringCup Presentation Garnishwithafewchivesforasplashofcolorandform. TimeManagement Thekeyistogetthepotatoesdonebeforeyouaddthegarlic. Otherwise,thegarlicwillbeoverdonebythetimeyougetthe potatoesright. ComplementaryFoodandDrinks Servewithcoconutriceandsautedmushrooms. WheretoShop Alloftheseingredientsarefairlycommon.However,youwillgetthebestpriceifyoupurchasethe spicesfromabulkspicejar,especiallywiththecardamom.Approximatecostperservingis$0.50. HowItWorks Thepotatoeslightlyfryintheoil,justenoughtocookthemthroughandbrownthem.Thiswillcrisp theoutsideandleavetheinsidetender.Makesuretheyarenotchoppedverybig,nomorethan, orelsetheywillnotproperlycookinthemiddle.Thegarlicisaddedattheend,sothatitdoesnot burn.However,thespicesareevenmoredelicatethanthegarlic,sotheyareaddedlast.The peanutsdonotneedtocookandtheylosesomeoftheiruniqueflavoriftheygetsautedwith everythingelse,sothatswhytheyareaddedattheveryend.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|141

ChefsNotes
Thisdishcanserveeitherasaside,orasamaindish,dependingonhowbigyouwantyourportions! NutritionFacts(perserving) Calories CaloriesfromFat Fat7g TotalCarbohydrates15g DietaryFiber3g Sugars5g Protein3g Salt146mg InterestingFacts Potatoesarethefourthlargestcropintheworld!

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|142

Lemony Cornflour Cakes

Type: Side Serves:4 TimetoPrepare:5minutesofwork+30minutestobake Ingredients 1cupofcornflour tsp.ofbakingpowder tsp.ofsalt 1tbsp.ofpoppyseeds cupofsoymilk Juiceof1lemon Oilforramekins 2tbsp.ofpinenuts Instructions Combinethecornflour,bakingpowder,salt,andpoppyseeds. Slowlystirthesoymilkandlemonjuiceintothis,makingathickbatter. Oil4ramekins,approximately4indiameter. Addthebattertotheramekins,thentopwithpinenuts. Bakeat350degreesfor30minutes.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|143

LowfatVersion
Omitthepinenuts.

KitchenEquipment 44diameterRamekins MixingBowl Whisk MeasuringSpoon MeasuringCup Presentation Servewithalemonwedge. TimeManagement Makesureyoustartheatingyourovenbeforeyoustartworkingwith these.Also,dontpopopentheovendoortoooften,oryoumay alterthecooktime. ComplementaryFoodandDrinks ServewithacupofEarlGreytea. WheretoShop Alloftheseingredientsarefairlycommon,andthecornflourshouldbelocatednearthecornmeal, thoughdontmistakethetwo!Approximatecostperservingis$0.50. HowItWorks Cornflourhasadelicatetextureandflavorwhichgoeswellwithpoppyseedsandpinenuts,bothof whichaddflavorandcrunch.Theyalsogowellwithlemon,soalltheingredientsareanatural pairing. ChefsNotes Byusinggritsinsteadofcornflour,youcaneasilyturnthisrecipeintolemonypinenutandpoppy seedpolenta. NutritionFacts(perserving) Calories155
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|144

CaloriesfromFat27 Fat3g TotalCarbohydrates28g DietaryFiber3g Sugars4g Protein4g Salt155mg InterestingFacts ThereisanItalianvariationofthisrecipecalledbrustengolo,whichbasicallymeanscornflourcakes.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|145

Mushrooms in Garlicky Sangria

Type: Side Serves:2 TimetoPrepare:10minutes Ingredients 1012creminimushrooms,halved 6clovesofgarlic,minced 1tbsp.ofmincedfreshparsley 2tsp.ofEarthBalancemargarine 34tbsp.ofsangria tsp.ofblackpepper Instructions Halvethemushrooms. Mincethegarlicandsetitaside. Mincetheparsleyandsetitaside. Overamediumhighheat,searthemushroomsinthemargarine. Oncetheyarebrowned,reducetheheattomedium. Addthegarlic,sautingfor2minutes. Addthesangriaandblackpepper,simmeringfor3moreminutes.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|146

LowfatVersion
Omitthemargarineandsearthemushroomsinadry,nonstickpan. KitchenEquipment Knife CuttingBoard SautPan StirringSpoon MeasuringSpoon Presentation Iusetheseasacondimenttogrilledfoods,sothereisntmuch presentationtospeakof. TimeManagement Thelongerthewinesimmers,themoregarlickyitgets,butthree minutesshouldbejustfinetoproperlyinfuseit.Justmakesureget thesearonthemushroomsdonebeforeanythingelsegoesinthe panorthemushroomswillhaveanoddtexture. ComplementaryFoodandDrinks Ilovethesewithjustaboutanysortofgrilledfood,butespeciallygrilledseitan. WheretoShop Theadagethatthebestqualitywinewillproducethebestqualitysauceisntnecessarilytrueasthe intenseheatwillaltertheflavorprofileofthesangriaitself.Justdontchoosesomethingoverly tannic,oryoursaucewillbeveryastringent.Approximatecostvariesonthewineused. HowItWorks Searingthemushroomsdefinestheirtexturebeforethesangriahasachancetoturnthemrubbery duringsimmering.Italsodeepenstheirflavor,makingthemmorerobust.Themargarineadds creaminessthatstraightoilwouldntaddandthegarlic,is,well,garlic.Itwouldntbegarlickysangria mushroomswithoutit! ChefsNotes MyparentsusedtomakeavariationofthiswhenIwasgrowingup,buttheyomittedthegarlicand addeddriedparsley.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|147

NutritionFacts(perserving)
Calories82 CaloriesfromFat36 Fat4g TotalCarbohydrates6g Alcohol2g DietaryFiber1g Sugars1g Protein2g Salt85mg InterestingFacts Tanninsarethoughttobeawayplantsprotectthemselvesfrompredators.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|148

Shaved Fennel & Chickpea Salad

Type: Salad Serves:2 TimetoPrepare:5minutes Ingredients 1smallbulboffennel,shaved(aboutcup) 1cupofcooked,rinsedchickpeas cupofsundriedtomatoes 1tbsp.ofoliveoil Juiceof1lemon 1/8tsp.ofsalt tsp.ofcrackedblackpepper Instructions Usingavegetablepeelerorparingknife,shavethebulboffenneluntilyouhaveaboutcupof fennelshavings. Tossalltheingredientstogether.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|149

LowfatVersion
Omittheoliveoilandreplaceitwiththejuicefromajarofroastedredpeppers.Youllneedthe sweetnessofittomellowoutthelemonjuice.

RawVersion
Usehalfwalnutsandhalfchickpeasproutsinsteadofcookedchickpeas. KitchenEquipment VegetablePeelerorParingKnife MeasuringSpoon MeasuringCup MixingBowl TongsorSpoon Colander Presentation Savesomeofthefennelfrondstoaddtothetopofthesalad. TimeManagement Ifyouwanttomeldtheflavors,allowthistositforabout30 minutesbeforeserving. ComplementaryFoodandDrinks ServethiswithrusticItalianbreadtosopuptheleftoverdressing. WheretoShop Lookforsundriedtomatoesthatarenotpackedinoil,whichcanusuallybefoundintheproduce sectionofthestore.Approximatecostperservingis$2.00. HowItWorks Chickpeasformtheheartofthesalad.Thefennelgivesitcrispness,bothinflavorandtexture. Sundriedtomatoesgiveashotoftanginessandthelemondressingmakesthesaladcreamyandlight atthesametime.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|150

ChefsNotes
ThissaladisbasedonaTuscandishofbakedpennewithfennel,sundriedtomatoes,andlemon,but itsubsoutthepastaforchickpeasandturnsitintoasalad. NutritionFacts(perserving) Calories290 CaloriesfromFat72 Fat8g TotalCarbohydrates45g DietaryFiber13g Sugars12g Protein12g Salt165mg InterestingFacts Marathonmeansplaceoffennel.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|151

Simmered Cauliflower in Sweet & Spicy Tahini Sauce

Type: AppetizerorMainDishifyouusetheoption Serves:2 TimetoPrepare:10minutes Ingredients 1headofcauliflower,choppedintobitesizepieces Pinchofsalt Water Option:cupofcooked,rinsedchickpeas 2tbsp.oftahini 1tsp.ofagavenectar 1tsp.ofsrirachasauce 2tbsp.ofwater Pinchofsalt Instructions Chopthecauliflower. Addathinlayerofwater(about)andapinchofsalttoapan. Bringittoasimmerandaddthecauliflower,simmeringituntilitissoftandreplenishingthewateras necessary. Whiskthetahini,agave,sriracha,water,andsalttogether. Oncethecauliflowerisdone,draintheexcesswater. Addthecauliflowerandoptionalchickpeastothesauceandtoss.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|152

RawVersion
Youcanmakearawversionofthisbyusingrawtahiniandadding1mincedbirdseyechiletothe sauceinsteadofthesriracha. KitchenEquipment SautPan Knife CuttingBoard Spoon SmallMixingBowl Whisk MeasuringSpoon Presentation Sprinklewithmincedfreshparsleyforasplashofgreenandplatethis inabowlsothatthesaucedoesnotrun. TimeManagement Thissaucewilllastforseveraldaysintherefrigerator,butitwillsolidify asitsits.Toreconstituteit,addinabout1tbsp.ofwaterandwarmit inasmallpot. ComplementaryFoodandDrinks Servewithsomegarlicnaanforadelicious,fillingmeal. WheretoShop Alloftheseingredientsarefairlycommon.Approximatecostperservingis$2.00. HowItWorks Thetahiniisthebaseflavorinthesauce,butitsgivenasweet,sour,andhotnoteallfromthetangy spicinessofthesrirachaandagave.However,bothofthoseingredientsarenotaddedinforceso thattheydontoverwhelmthesauce.Waterisusedtothinoutthesauce,whichshouldbarelycling tothecauliflower.Itsapotentsauce,soifitstoothick,itsflavorkillsthecauliflowerflavor. ChefsNotes IgotthisideawhenIwasoutatoneofmyfavoriterestaurants.Ihadorderedsautedcauliflower andtheybroughtthisoutinstead,whichprovedtobeexceptionallydelicious.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|153

NutritionFacts(perserving)
Calories202 CaloriesfromFat54 Fat6g TotalCarbohydrates28g DietaryFiber8g Sugars13g Protein9g Salt410mg InterestingFacts Sesameseeds,andthereforetahini,areincrediblyhighincalcium.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|154

Tequila-laced Sweet & Sour Calabacitas

Type: Side Serves:4 TimetoPrepare:10minutes Ingredients ofanonion,sliced 1zucchini,chopped 1yellowsquash,chopped 1Vineripetomato,chopped 1tsp.ofoil 1/8tsp.ofsalt Juiceof2limes 2tsp.ofagavesyrup 1tbsp.oftequila Instructions Slicetheonion. Chopthezucchini,yellowsquash,andtomato. Overamediumheat,sauttheonionuntilitbrowns. Addthesquash,tomato,andsaltandsautforabout3moreminutes(justenoughforthesquashto starttobrown). Addthelimejuice,agave,andtequilaandquicklystir,thenremovefromtheheat. Option:Add2cupsofcookedpintobeanstothistoturnitintoafullmeal.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|155

LowfatVersion
Omittheoilandsauteverythinginadrypan.

RawVersion
Omitthetequilaanduseorangejuiceinsteadofagave. KitchenEquipment Knife CuttingBoard SautPan Spatula MeasuringSpoon Presentation Ifyouvegotsquashblossomsavailable,youcanservethis insidealargesquashblossom. TimeManagement Makesuretheonionbrownsbeforeyouaddthesquash. Otherwise,thesquashwillgetovercooked. ComplementaryFoodandDrinks Servewithasideofpintobeansandricecookedwithchipotlepowder. WheretoShop JoseCuervotequilaisvegan,sothatsmygotochoiceforthisrecipe.Approximatecostperservingis $1.00. HowItWorks Thisisfairlysimple.Theonioniscookedfirstsoitcancaramelizeandthenthesquashandtomatois added.Thisallowsthesquashtosoftenandthetomatotoreduce.Thesweetandsourportionof thisrecipecomesfromthemixoflimeandagave,butthatshouldntreallycookorelseitwillloseits freshquality.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|156

ChefsNotes
IloveMexicanfood,butIwasalwaysambivalentaboutcalabacitasuntilIaddedthesweetandsour note.Thesplashoftequilawasjustafunaddition! NutritionFacts(perserving) Calories79 CaloriesfromFat9 Fat1g TotalCarbohydrates12g Alcohol2g DietaryFiber3g Sugars2g Protein2g Salt155mg InterestingFacts Tequilaismadefromtheblueagaveplantthrougharatherlengthyandinvolvedfermentation process,includingfiringtheplant.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Quick & Easy

October 2011|157

Chocolate Merlot Mousse

Type: Dessert Serves:4 TimetoPrepare:5minutesofwork,atleast4hourstoset Ingredients 5ouncesbittersweetchocolate,melted 1cupssilkentofu,drainedandatroomtemperature 2/3cupgranulatedsugar 1/3cupmerlot 1teaspoonspurevanillaextract 12tablespoonschocolateshavingsandberries,forgarnish Instructions Meltthechocolate. Processalloftheingredientsinafoodprocessororblenderuntilcreamy. Spooninto4ramekinsorfancyglasses. Coverandrefrigerateseveralhoursorovernightbeforeserving. Justbeforeserving,sprinklethechocolateshavingsandberriesovereachservingofmousse.

Recipe by Sharon Valencik, author of Sweet Utopia: Simply Stunning Vegan Desserts www.sweetutopia.com
Quick & Easy October 2011|158

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

 KitchenEquipment
MeasuringCup MeasuringSpoon FoodProcessororBlender Spatula Ramekins SmallPot Presentation Placetheberriesofftothesideandgarnishtheremainderofthetopwith chocolateshavings. TimeManagement Thisneedstosetforatleastfourhourstoachieveamoussetexture. Otherwise,itwillbeaverytastypudding. ComplementaryFoodandDrinks Servethiswithavanillabiscottiandcoffee. WheretoShop Alloftheseingredientsshouldbeveryeasytofind.Approximatecostperservingheavilydependson thepriceofyourmerlot. HowItWorks Silkentofubecomescreamywhenitswhipped,butthenresolidifieswhenchilled.Because whippingintroducesairintothetofu,whenitfirms,ithasalightandfluffytexture. ChefsNotes Thisissuchasimpleandquickdessert,yetitisinsanelyrichandsophisticated.Itsalsoasbeautifulas youcandressituptobe,andneverfailstoimpress. NutritionFacts(perserving) Calories459 CaloriesfromFat171 Fat19g
Recipe by Sharon Valencik, author of Sweet Utopia: Simply Stunning Vegan Desserts www.sweetutopia.com
Quick & Easy October 2011|159

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

TotalCarbohydrates52g DietaryFiber3g Sugars43g Protein13g Alcohol4g Salt64mg InterestingFacts Amoussedoesnotnecessarilyhavetobeadessert,thoughitfrequentlyis.Thewordactuallyrefers tothelightandairytextureofthedish.

Recipe by Sharon Valencik, author of Sweet Utopia: Simply Stunning Vegan Desserts www.sweetutopia.com
Quick & Easy October 2011|160

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Raspberry Almond Parfaits

Type: Dessert Serves:4 TimetoPrepare:5minutes Ingredients Cream 2cupsfrozenraspberries 1cupvegancreamcheese cupagavenectar teaspoonpurealmondextract Layers 12wafercookiesorgrahamcrackersections Sliveredorslicedalmonds Garnish Shavedchocolate Raspberries Instructions Processthecreamingredientsinablenderorfoodprocessor. In4smalldecorativeglasses,layerthecream,cookiesandalmondsasyouwish. Garnishwiththeshavedchocolateandraspberries. Serveimmediately.

Recipe by Sharon Valencik, author of Sweet Utopia: Simply Stunning Vegan Desserts www.sweetutopia.com
Quick & Easy October 2011|161

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

KitchenEquipment Blender Spatula MeasuringCup MeasuringSpoons ParfaitGlasses Presentation Thislooksbestwhenyoucandoatleastthreelayersofcream,with crackersandalmondsalternatingbetweenthem. TimeManagement Thissetsupbestwhenservedfresh. ComplementaryFoodandDrinks Acupofalmondflavoredmochacoffee. WheretoShop Alloftheseproductsareeasytofindexceptthevegancreamcheese,whichcanbefoundatWhole Foods,Sprouts,andSunflowermarket.Approximatecostperservingis$1.50. HowItWorks Thecreamcheeseiswhatsetsupthisdessert,providingthestructureforthecreamlayer.The grahamcrackersorwafersprovidetherestofthestructureandaddcontrastingtextures. ChefsNotes Thisisafancy,yetverysimple,quickandspecialdessertyoucanwhipupinafewminutes.These minitriflesareveryimpressiveanddelicious! NutritionFacts(perserving) Calories422 CaloriesfromFat198 Fat22g TotalCarbohydrates53g DietaryFiber5g Sugars14g Protein3g
Recipe by Sharon Valencik, author of Sweet Utopia: Simply Stunning Vegan Desserts www.sweetutopia.com
Quick & Easy October 2011|162

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Salt427mg

InterestingFacts
Grahamcrackerswereoriginallyincrediblybland,madesimplywithgrahamflourandnoother agents.TheywerecreatedbyaPresbyterianministerwhothoughflavorfulfoodsledtosexual behavior,sohemadeacrackerasblandaspossible.

Recipe by Sharon Valencik, author of Sweet Utopia: Simply Stunning Vegan Desserts www.sweetutopia.com
Quick & Easy October 2011|163

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Pomegranate Iced Tea

Type: Beverage Serves:2 TimetoPrepare:5min Ingredients 1largeripepomegranate(youcouldsubonecupstoreboughtpomegranatejuice) 8oz.ofyourchoiceoftea(greengunpowderteaworksverywell) Agavenectartotaste Lemonororangewedgeforgarnishandcitrustang Instructions Cutyourpomegranateinhalfandsqueezeonacitrusreamerasyouwouldanorangeorgrapefruit. Addjuicetoyourfavoritetea,sweetentotasteandpouroverice.

KitchenEquipment
Knife CuttingBoard CitrusReamer Teapot 2Glasses Presentation Forareallyspecialtreat,addfrozenpomegranateseeds!

TimeManagement
Makesuretopayattentiontothebrewingtimeofyourtea.Thepomegranatewillalreadybe astringentandoverbrewingyourteawillsimplyaddmoreastringency. NutritionFacts(perserving) Calories36 CaloriesfromFat0 Fat0g TotalCarbohydrates8g DietaryFiber2g Sugars6g Protein1g Salt4mg InterestingFacts Thewordgrenadeiscloselyrelatedtopomegranate.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Liz Lonnetti

Quick & Easy

October 2011|164