Sample Recipes from the Two Free

Original Vegan Cookbooks:

A Taste of Vitality
NutrientDense Cooking
And
Desserts of Vitality
Extraordinary NonDairy Desserts
By Mark Foy
Entire Cookbooks available for
Free at:
http://wwwvitalitacom/
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92
+++ ++++ +--- -AAA Asss s aaa annn n lll laaa asss saaa aggg gnnn naaa a
Nakes +o servngs.
Preparaton Tme:
hours, o
mnutes
Servng ldeas:
vth brown rce
and "+-antro
Sauce" (see
recpe).
- A combnaton o cusnes (stye rom ltay, ngredents rom Asa) or a dsh more
nutrtonay-dense and compete than the orgna ltaan asagna.
- See the "Gossary o lngredents" or normaton about makng gnger juce.
NNN Nuuu uttt trrr r ttt t ooo onnn n lll laaa accc cttt tsss s
Servngs Per Recpe +o
AAA Ammm mooo ouuu unnn nttt t PPP Peee errr r SSS Seee errr rvvv v nnn nggg g
aores o
aores rom at +
DDD Daaa a yyy y VVV Vaaa a uuu ueee e
Tota lat +,.+g ,, , ,
Saturated lat ,.g ((( (888 8
hoestero omg ooo o
Sodum +;mg +++ +
arbohydrate ((.g +++ +
Detary lber .og ((( (
Proten +.;g ;;; ;
Vtamn A ooo oooo o.. . .888 8
Vtamn ,,, , .. . .
acum +++ + .. . .ooo o
lron +++ +.. . .888 8
Percent Day Vaues are based on a
,ooo caore det.
lllllNG
cups brocco orets
+/ cup brocco staks, peeed, sced
(orets and staks rom + bunch)

+ +/ tabespoons dark (toasted) sesame o
+8o grams portobea mushrooms, sced +/" thck
(about arge mushrooms, stems chopped)
+ arge onon, dced
( medum carrots, sced
+ medum red be pepper, cubed
+/ pound coard greens, chopped
(about 8 coard eaves)
garc coves, mnced

+ +/ tabespoons gnger juce, resh
(squeezed rom resh, grated gnger root)
+ tabespoon sweet sherry, (e.g., mrn)
+/ teaspoon sea sat

TENPEH
+ tabespoon dark (toasted) sesame o
8 ounces tempeh, derosted
+/( cup water
+ tabespoon Tamar soy sauce
+ tabespoon sweet sherry, (e.g., mrn)

SAUE
+8 ounces no-sat-added vegetabe broth, (or water)
+( ounces coconut mk
tabespoons gnger juce, resh
(squeezed rom resh, grated gnger root)
8 garc coves, crushed
tabespoons tahn
(adjust tahn dependng on your tastes)
(use more you want a rcher dsh)
(use ess you want a ghter dsh)
( tabespoons brown rce our
(or whoe-gran spet our, but ony
the dsh can have some guten)
( teaspoons dark mso
PASTA
+/ pound no-bo/oven-ready rce asagna noodes
(or no-bo/over-ready whoe
wheat asagna noodes, but ony
the dsh can have some guten)
(about ,-+ nch peces)
GARNlSH
( tabespoons bas, resh, chopped
/( cup green onons, chopped
(about staks)
lllllNG
To prepare the brocco: a) cut o the orets, b) pee the staks, and c) sce the staks.
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93
To prepare the ng, heat a sket over medum-hgh heat and add o. Saute mushroom, onon, sced brocco
staks, carrots, red be pepper, coard greens, brocco orets, and garc, seang them one at a tme (about (o
mnutes tota). Ater seang, season vegetabe mxture wth gnger juce, sherry, and sat. Turn o heat.
TENPEH
Durng ths process, prepare tempeh. Sce tempeh nto ong +/( nch strps. Dab the o on a sdes o a the
tempeh strps, then heat a pan over medum-hgh heat and add the tempeh. Sea on a sdes. ombne water,
tamar soy sauce, and sherry. vhen nshed, turn down heat and pour combned quds over the tempeh. ook
genty unt a mosture s absorbed by the tempeh, and then turn o the heat.
SAUE
As tme aows, prepare the sauce. ombne a sauce ngredents, except our and mso, n a sauce pan. Sowy
sprnke n our strrng contnuousy so umps do not orm. Heat over ow to medum-ow heat or about ;
mnutes to ntegrate and thcken (may use a ame tamer). The sauce shoud be not get too thck. Add addtona
water needed to make a thn sauce texture (or add addtona our to thcken more). Take a +/( cup o sauce out
o the sauce pan, and dssove the mso n t. Add ths back to the sauce, and str. Turn o heat.
To assembe, use a arge (about ,"x+") bakng pan. Spread a thn ayer o sauce n the bottom o the pan (about /
( cup). Pace peces o asagna noodes (about +/ o the noodes) n the bottom o the pan. You don't want the
noodes to overap snce the pasta w expand durng bakng. Spread another thn ayer o sauce over the noodes.
lay ha o the tempeh sces on ths, and then spread ha o the vegetabe ng on top and around the tempeh.
ontnue ths noode-tempeh-ng ayerng unt a ng s used, and then top wth the ast ayer o noodes,
coverng t thoroughy wth sauce. There shoud be ayers o noodes, and ayers o tempeh/ng.
over pan wth o, and bake n a ; degree l (+,o degree ) oven (no need to preheat oven) or (o mnutes, then
remove o and bake +o mnutes more to gve the top ayer a goden brown appearance.
Serve garnshed wth bas and green onons.
VARlATlONS:
- lor a ower at dsh, repace coconut mk n the sauce wth an equa amount o water pus +/ teaspoon coconut
extract.
- Use even more coconut mk n pace o some o the water n the sauce. Note: ths w gve the dsh a hgher at
content.
- You can use reguar asagna noodes (ones that are not oven ready and need to bo): oow nstructons to bo
noodes and use just as descrbed above.
Per servng: o aores, +,g lat (( caores rom at), +(g Proten, ((g arbohydrate, omg hoestero, +;mg Sodum
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158
+++ +((( (--- - hhh hooo occc cooo o aaa attt teee e--- -RRR Raaa asss sppp pbbb beee errr rrrr ryyy y aaa akkk keee e
Nakes o servngs.
Preparaton Tme:
+ hour, +o mnutes
Servng ldeas:
Serve wth "+(-
Nacadama Nut
ream" (see
recpe).
- Reer to the "ake Notes" at the ront o ths chapter or normaton about makng cakes
(ncudng the methods that can be used to make a cake more "decadent", and other
methods to make a cake ower n at).
- An easy way to grnd ax seeds s n a coee grnder.
- An easy way to make tapoca our s by grndng od ashon pear tapoca n a coee
grnder (see the "Gossary o lngredents" or more normaton on makng or buyng tapoca
our).
- See the "Gossary o ookng Terms" or normaton about toastng and gazng nuts.
NNN Nuuu uttt trrr r ttt t ooo onnn n lll laaa accc cttt tsss s
Servngs Per Recpe o
AAA Ammm mooo ouuu unnn nttt t PPP Peee errr r SSS Seee errr rvvv v nnn nggg g
aores 8
aores rom at +
DDD Daaa a yyy y VVV Vaaa a uuu ueee e
Tota lat +(.g
Saturated lat .g
hoestero omg ooo o
Sodum +omg
arbohydrate .;g +++ +
Detary lber .g
Proten .8g +++ +
Vtamn A ooo o.. . .;;; ;
Vtamn ;;; ;.. . .
acum +++ + .. . .
lron +++ +888 8.. . .
Percent Day Vaues are based on a
,ooo caore det.
AKE
+ +/ cups brown rce our, (or spet our)
+ +/ cups sorghum our, (or spet our)
( tabespoons tapoca our
+ tabespoon ground ax seed
+ +/( cups cocoa, (unsweetened)
/( teaspoon sea sat
+ tabespoons bakng powder, (doube actng)

+/ cup wanut o, rened, (or canoa o)
( tabespoons appesauce, unsweetened
(or coud bend up about +/ o an appe)
+ /( cups mape syrup
+/ cup sucanat sugar
(or granuated sugar)
+ +/ tabespoons vana extract
+( ounces coconut mk, (or water)
+ cup water
lllllNG
+o ounces raspberres, rozen
(or +o ounces resh raspberres)
(or . cup jam mxed wth + T emon juce)
+ tabespoon brown rce syrup, (or mape syrup)
GARNlSH
o servngs +(-hocoate lcng, (see recpe)
( ounces resh raspberres
+ teaspoon ctrus zest, n ong, thn strps
(rom + peces o ctrus rut)
+ teaspoon chocoate, bttersweet, dary-ree, shaved
+/ cup pecan haves, toasted, gazed
Pre-heat oven to ; degrees l (+,o degrees ). O and our two +o nch round sprng orm pans (t s aso
possbe to use one , nch by + nch pan) (or more normaton reer to the ake Pan dscusson n the "ake
Notes" at the begnnng o ths chapter).
AKE
St dry ngredents together (except ground ax seed). Str n ground ax seed. Bend quds, then str nto the
our mxture. Pour nto the prepared cake pans.
Bake or o-(o mnutes (onger usng one , nch by + nch pan). Test to be sure the cakes are nshed: the cakes
shoud sghty pu away rom the sdes o the pan, and a toothpck nserted nto the cake shoud come out ary
cean (not wet wth batter cngng to t). Aso be careu not to overbake the cakes because they can become too
dry and dense n ths case.
lllllNG
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159
vhen makng a ayered cake (usng dentca szed pans), make the raspberry ayer ng by ghty cookng the
rozen raspberres wth brown rce syrup, addng tabespoons o water as needed.
GARNlSH
Once raspberry ayer ng has cooked down a bt, and ater the cakes have cooed, pace the bottom ayer o the
cake on a servng pate (wth parchment paper under the edges), and spread ng over the top o ths rst ayer.
Then pace the second ayer on top o the rst, and rost/ce the entre cake.
Garnsh cake wth resh whoe raspberres, ctrus zest, shaved chocoate, and toasted, gazed pecans (chopped nuts
around the edge and haves or the top).
VARlATlONS:
- "arob-Raspberry ake" - Use carob powder n pace o cocoa, and "arob lcng" n pace o "hocoate lcng" (see
recpe). Ths w yed a ower at cake.
- "Back lorest ake" - Use cherry jam n pace o the raspberry ng, and then garnsh wth ptted cherres (ether
resh, draned cherres rom a can, or thawed rozen cherres).
- "hocoate Sambuca ake" - Add tabespoons o Sambuca queur to the batter, and add ( teaspoons to the
cng. Addtonay, gaze the pecans wth the queur ater they are toasted.
Per servng: 8 aores, +g lat ( caores rom at), g Proten, (g arbohydrate, omg hoestero, +omg Sodum
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157
+++ +((( (--- - hhh hooo occc cooo o aaa attt teee e lll lccc c nnn nggg g
Nakes o servngs.
Preparaton Tme:
+o mnutes
Servng ldeas:
Exceent on "+(-
hocoate-
Raspberry ake"
(see recpe).
- l you have tme, make ths cng a day n advance and rergerate t. lt w make the cng
thcker, and thereore easer to spread on a cake.
NNN Nuuu uttt trrr r ttt t ooo onnn n lll laaa accc cttt tsss s
Servngs Per Recpe o
AAA Ammm mooo ouuu unnn nttt t PPP Peee errr r SSS Seee errr rvvv v nnn nggg g
aores
aores rom at +;
DDD Daaa a yyy y VVV Vaaa a uuu ueee e
Tota lat .og
Saturated lat +.+g
hoestero omg ooo o
Sodum +mg +++ +
arbohydrate 8.(g
Detary lber o.;g
Proten +.g
Vtamn A ooo o.. . .((( (
Vtamn ooo o.. . .ooo o
acum .. . .ooo o
lron .. . .888 8
Percent Day Vaues are based on a
,ooo caore det.
+oo grams chocoate, bttersweet, dary-ree, meted
(about / cup when cut)
(or / cup dary-ree chocoate chps)
+ +/ ounces tou, ow-at sken, (extra-rm)
+ teaspoon vana extract
+/( cup brown rce syrup
+/( cup mape syrup
+ tabespoon sucanat sugar
(or granuated sugar)
Bend a ngredents wth a sma eectrc hand bender (easer cean up) or a ood processor unt smooth.
Rergerate cng to rm t up and make t easer to spread on a cake.
Spread on cooed cake, and necessary, rergerate brey to set the cng to the cake.
Shoud have enough cng to cover a doube-ayered-+o-nch round cake.
VARlATlONS:
- As the sweetener, any combnaton o unrened qud sweeteners (mape syrup, brown rce syrup, barey mat
syrup, agave syrup, etc) can be used, and n varyng amounts dependng on your tastes (see "Dessert Notes" or
more normaton about sweeteners).
- lor a ower at cng, use / cup cocoa powder n pace o +oo grams o dary-ree, bttersweet chocoate.
Athough ths cng w not be neary as rch and smooth, ths w yed an cng whch contans ony + caores
rom at (about o. grams o at per servng).
- "arob lcng" - on a carob cake, use chunks o dary-ree carob bars or chps n pace o chocoate (or carob
powder n pace o cocoa powder makng the ow at varaton sted above).
Per servng: aores, g lat (+ caores rom at), +g Proten, 8g arbohydrate, omg hoestero, +mg Sodum