AppId is over the quota AppId is over the quota This soup is very versatile and makes a lot, so plan on leftovers (you may need to add extra broth the next day as the noodles suck up all the liquid overnight). You can use whatever vegetables you have on-hand instead of the carrots and bok choy. See the notes for some additional options.1/2 teaspoon sesame oil (see note)1 tablespoon ginger-root, peeled and minced4 cloves garlic, minced12 cups water1/2 tablespoon wakame or other seaweed1 1/2 cups carrots, cut into matchsticks1 1/2 ounces dried shiitake mushrooms (see note)1 1/2 cups frozen shelled edamame5 ounces buckwheat soba noodles, uncooked (see note)1 pound baby bok choy, cut into 1/2-inch slices6 to 8 tablespoons mellow white miso (see note)1 teaspoon prepared wasabi (optional or to taste)Heat the sesame oil in a large, non-stick soup pot. Add the ginger and garlic and cook for one minute. Add the water, wakame, carrots, and dried mushrooms and bring to a simmer. Cover and simmer for 15 minutes, or until mushrooms are tender. Add the edamame and cook for another 5 minutes.Add the noodles and the bok choy, cover, and cook until noodles are tender, about 7 minutes.Place the miso and wasabi in a bowl and add about 1/2 cup of the soup broth. Stir or whisk until there are no lumps. Add miso to the soup and heat through but do not boil. Taste and add more miso or wasabi as needed.
A little sesame oil gives the broth a richer flavor, but if using it is not an option, cook the garlic and ginger in a teaspoon or two of water instead.
Whole dried shiitaki mushrooms look nice in this soup but may be hard to chew. You can cut them in pieces with a pair of kitchen shears after they’ve softened. If you happen to have fresh mushrooms, you can use about 5-8 ounces.
Most buckwheat soba noodles found in the U.S. are not gluten-free. If necessary, you can substitute gluten-free pad thai noodles or spaghetti. If you’re avoiding pasta, you can substitute about 2 cups of cooked brown rice or other grain; add more as necessary if the soup is too “soupy.”
If using miso from an Asian grocery, check ingredients carefully to make sure fish (bonito) isn’t in the ingredients. To reduce sodium, look for low-sodium miso in natural food stores.
AppId is over the quota AppId is over the quota I'm the only one in my family who likes beets. I haven't always liked them. As a child, I thought they came only in jars, and didn't much care for the overpowering vinegary taste. As an adult, I began to appreciate the real flavor of beets and their earthiness. Today I choose my beets at the local farmers market and enjoy thinking about how I want to cook and eat them. The nice thing with beets is that you get two vegetable dishes for the price of one. The greens are great in salads, or especially tasty when saut?ed in a little olive oil and garlic.
AppId is over the quota AppId is over the quota Making bagels seemed a daunting task, yet one I'd been meaning to do for a long time. My girls eat bagels most days, and we always have some in the house. I miss the days when we lived on the Upper West Side of New York and lined up for fresh, hot bagels. Packaged supermarket bagels just aren't the same; they're too soft and bread-like. So I set out to come up with a straightforward recipe that would produce a similar texture to the bagels we used to enjoy in New York. It turns out that the key to the chewy texture lies more in the handling of the dough and the adoption of one critical step before baking the bagels. So set aside half a morning and try your hand at making some wonderfully chewy, dense, low-fat New York style bagels.
AppId is over the quota AppId is over the quota Nothing beats a homemade cake, but sometimes, when time is short, it's OK to cut corners and use a cake mix. True, most cake mixes have a long list of ingredients, usually beginning with sugar, but you can tweak the add ins to reduce the amount of added fat and cholesterol in the finished cake. Plus, a little portion control will help. Here's one idea for a delicious, low fat cake using yellow cake mix: a quick and easy pumpkin cake.
My poor slow cooker has spent most of its life gathering dust on a shelf, but lately it is getting a workout thanks to Kathy Hester’s new book, The Vegan Slow Cooker. With easy recipes, a clean layout, and lovely photos, it’s enticed even a last-minute cook like me to think ahead a little and get my crock pot going in the morning so that when dinnertime comes the meal is already done. Fortunately, Kathy’s publisher sent me two copies of her book, so I have one to share with a lucky reader–maybe you! [Update: A winner has been drawn. Thank you to all who entered. See the end of the post for details.]
When you open The Vegan Slow Cooker, the first thing you’ll notice is the layout: each recipe has its own page (no turning back and forth between ingredients and instructions) with ingredients on the left and instructions on the right. Kathy breaks the instructions down into two parts, what to do the night before and what to do in the morning, so that the recipes come together quickly in the morning when you’re likely to have less time. And if you’re a visual person, you’ll be happy to know that there are large, professionally shot photos of about 40 of the 150 recipes. Most recipes are easy and call for ingredients that are not hard to find in supermarkets.
Many of the recipes do use seitan and soy, but Kathy offers substitutes and includes recipes for making your own seitan (“Chick’n” and “Beefy”) as well as a gluten-free apple sage sausage, homemade ketchup, and low-sodium “chickeny” bouillon. Soy-free and gluten-free recipes are marked with symbols, and asterisks indicate substitutes for soy and gluten. Though many of the recipes contain a little olive oil or vegan margarine, there are several recipes that are fat-free as written, including Creamy Butternut Squash Risotto, Caribbean Mango Black Beans, and Chile-Chocolate Black Bean Brownies (includes walnuts). Most of the oil that is used is easily removed by sauteing with water or broth, though the recipes that include vegan cheese may be a little harder to adapt for low-fat dieters.
You can get a taste of Kathy’s recipes for yourself at her blog, Healthy Slow Cooking. She has also contributed several to the main Fatfree Vegan Recipes site, where they’ve become some of the most popular recipes. You can see them all on this page.
I had a hard time deciding which recipe to test from the book–both the Pumpkin Lasagna and the Caribbean Mango Black Beans had me intrigued–but the decision was taken out of my hands when my husband saw the Hot and Sour Soup recipe. It’s a soup he’s been craving ever since he became vegetarian, and I just haven’t found a recipe he really likes. Kathy’s version, however, was a huge success. Though it wasn’t exactly what he remembered, it was so flavorful due to the long-cooking of the mushrooms in garlic and ginger-flavored broth–we both loved it. Though the recipe says that it makes 4 servings, they are very big servings, and since we were eating it as part of a meal that included stir-fried vegetables and rice, we actually enjoyed leftovers for two more meals. I didn’t think the 1 teaspoon of chile sauce (I used Sambal Oelek) would be very spicy, but it turned out too hot for E, so spicy-haters beware and use a little less. With the chile sauce on the side, this soup will be a regular in our house.
Now, I promised you a chance at a free book: Just leave a comment below before noon Central time on Thursday telling either (1) your favorite slow-cooker recipe or (2) why you’d like a copy of the book, and I’ll pick one lucky winner at random. Be sure to include your correct email address (no one but me can see it and I won’t spam you!) I’ll announce the winner on my Facebook page at noon on Thursday, October 6, or you can check back here for an update.
Update: The contest is now closed. Thanks to everyone who left a comment trying to win my one copy of the book. I wish I had 475 of them to give out! The winner is number 104, Gloria, who said she needs more family-friendly recipes.
Congratulations, Gloria!
from The Vegan Slow Cooker by Kathy Hester
Kathy’s note: It’s hard to find vegan soups at Chinese takeouts in most areas. This is the perfect cold and flu season soup. It clears those sinuses right up! You can adjust the amount of spice until it’s just right for you.1 10 ounce (280g) package sliced mushrooms8 fresh shiitake mushrooms, stems removed and caps sliced1 8-ounce (225g) can bamboo shoots, drained and jullienned4 cloves garlic, minced1 15 ounce (420g) package firm or silken tofu, cubed2 tablespoons (16g) grated fresh ginger, divided4 cups (940ml) water2 tablespoons (16g) vegan chicken-flavored bouillon2 tablespoons (30ml) soy sauce (or tamari, for gluten-free)1 teaspoon sesame oil, plus extra for drizzling (Susan’s note: I didn’t need the extra)1 teaspoon chili paste2 tablespoons (30ml) rice wine vinegar or apple cider vinegar1 1/2 cups (225g) fresh or frozen peasThe Night Before: Store the cut-up mushrooms, bamboo shoots, garlic, and tofu in an airtight container in the fridge. Store the prepared ginger in another airtight container in the fridge.In the Morning: Combine the mushrooms, bamboo, shoots, garlic, tofu, 1 tablespoon (8g) of the ginger, water, bouillon, soy sauce, sesame oil, chili paste, and vinegar in the slow cooker. Cook on low for 8 hours.A few minutes before serving, add the peas and the remaining 1 tablespoon (8g) ginger and stir to combine. Taste the broth and add more vinegar or chili if needed. Drizzle a few drops of sesame oil on top of each serving. If you like it milder and your friends like it hot, serve the chili paste on the side.
Number of servings (yield): 4Nutrition (per serving): 208 calories, 62 calories from fat, 7.4g total fat, 0mg cholesterol, 1088.4mg sodium, 546.3mg potassium, 21.6g carbohydrates, 5.4g fiber, 6g sugar, 19.2g protein, 6.1 points. (Nutrition courtesy of FatFree Vegan Kitchen–any mistakes are mine. Sodium and fat content will vary depending on the brand of bouillon and type of tofu used.–SV)
AppId is over the quota AppId is over the quota When fall arrives, I begin to think of soups and stews, and what better accompaniment for these than some homemade whole wheat bread. I don't have a bread machine, so I kneaded the dough myself and had the satisfaction of truly creating this bread. I worried that it might turn out dense and hard, but it was soft and yielding, with a crisp crust. Even my children, who shy away from whole wheat bread, said they enjoyed it and asked for it in their lunches. This particular whole wheat bread is deliberately less sweet than store-bought sliced whole wheat bread, but feel free to sweeten it a little more, according to your taste.
AppId is over the quota AppId is over the quota Many a low fat recipe begins with coating a pan with nonstick cooking spray. This dispenses with the need for butter or oil, thus keeping added fat to a minimum. Not everyone is a fan of cooking spray, however. What exactly is cooking spray, why is it not truly a fat-free way to cook, and why should we never use it on some kinds of cookware?
I was a vegetarian for six years before I became a vegan, and before I made the change, I thought that being vegan was just more than I was able to do. I had been inspired by Diet for a New America when I first became vegetarian, and though I agreed with the ethics of veganism, I made excuses for years before I decided to give it a real try. Finally, I made a deal with myself to eat a vegan diet for a month just to see if I could do it. I stocked up on soymilk, only available in the “big city” 60 miles away, and cooked all of my meals at home because there were no vegan-friendly restaurants in my small town. At the end of the month, I had lost weight and I felt better than I had in years. Unfortunately (or perhaps fortunately, as it turns out) I decided to celebrate making it through the month by ordering a veggie pizza with cheese. My stomach revolted. Cramps, frequent dashes to the bathroom, and an embarrassing churning in my gut spoke to me in a way my month of good health had not, and I realized, finally, that my body was better off on a vegan diet. I made the change and never looked back.
If Colleen Patrick-Goudreau‘s new book, The 30-Day Vegan Challenge, had been around in the early 1990's, maybe it wouldn’t have taken me so long to give veganism a chance, and maybe I would have been equipped with enough delicious recipes that I wouldn’t have wanted to “reward” myself with that pizza. Colleen believes that many people give up on veganism because that same perception that I had–that it’s too hard–holds them back. But with the right support, information, and guidance, they’d find that changing their diet is not as difficult as they feared. The 30-Day Vegan Challenge provides that support, answering every question a new vegan is likely to have and addressing every possible challenge, from how to eat when traveling to how to deal with social situations.
Because The 30-Day Vegan Challenge is meant to be a guidebook for future vegans, the recipes are easy and are perfect for those who are new to vegan cooking. Colleen hand-picked favorites from her previous cookbooks, and they include everything from scrambled tofu (and a great primer on how to use the different types of tofu) to chocolate mousse. Most recipes do use some oil, but Colleen points out that you can reduce it by sauteing in water instead. The photographs are gorgeously shot and styled, and if you were in any doubt as to the deliciousness of vegan cooking, you will be convinced by the beauty of the photos alone. The book is divided into 30 days’ worth of subjects so that you can read each one as you go or jump ahead to to a chapter like “Celebrating the Holidays” or “Packing Lunches for School and Work” as you need it.
If you’ve been thinking of going vegan but just haven’t felt ready to make the change, I truly believe that this book contains everything you need to get started. Because I’m so convinced that The 30-Day Vegan Challenge can make all the difference to those of you want to go vegan but just aren’t sure how to start, I’m going to personally give copies to two of my readers. So, if you are considering veganism and are ready to take the 30-day challenge, please leave a comment below letting me know by Thursday at noon Central. I’m afraid I have to limit this contest to people in the continental U.S. and to non-vegans. I’ll randomly draw two winners and announce them on my Facebook page. Thank you to everyone who entered to win a copy of this life-changing book. I chose 2 people at random and 1 extra just because. They are #42 Trish, #143 Jamie, and #178 Dawna. Wish I could afford a book for everyone!
I chose to make Colleen’s Chickpea Burgers with Tahini Sauce for our weekend “Sandwich Night,” and they were a big hit. My husband and daughter enjoyed the burgers on hamburger buns while I ate my in pita bread. They were very flavorful and the tahini sauce gave them a great tang. If you’re gluten-free, try replacing the bread crumbs with gluten-free crumbs, oatmeal, or quinoa flakes.
Colleen writes: Inspired by falafel, my version is much healthier since it forgoes the deep-frying typical of this Middle Eastern staple.1 15-ounce can chickpeas (or 1 1/2 cups cooked), drained and rinsed1 yellow onion, finely chopped3 cloves garlic, minced1/4 cup chopped fresh parsley2 tablespoons tahini1 1/2 to 2 teaspoon ground cumin1 teaspoon ground coriander1/2 teaspoon salt1/8 teaspoon freshly ground black pepper1/4 teaspoon cayenne pepper1 teaspoon lemon juice1 teaspoon baking powder1 cup plain bread crumbs4 buns or pita pocketsHeat the oven to 400 degrees.Pulse the chickpeas in a food processor until thick and pasty. (You may mash them by hand, but it is a little more labor- intensive and time- consuming.) Transfer to a medium- size bowl.To the bowl, add the onion, garlic, parsley, tahini, cumin, coriander, salt, black pepper, cayenne pepper, lemon juice, and baking powder. Slowly add the bread crumbs until the mixture holds together. Add more bread crumbs, as needed. Shape into patties.Place on a nonstick cookie sheet and bake for 10–12 minutes, or until golden brown on the bottom. Using a spatula, flip each patty over, and cook for 10–12 minutes more until the other side is golden brown. Remove from the oven. Alternatively, you may fry the patties with a little oil in a pan on the stovetop.While the burgers are cooking, make the tahini sauce, below.Susan’s note: If your chickpeas seem too dry to form a paste, try adding water by the tablespoon until they become more “sticky.” If your burgers still don’t hold together, try pulsing the mixture a few times in the food processor.
One 6-ounce container plain nondairy yogurt (I used 3/4 cup Wildwood Soy Yogurt)1 to 2 tablespoon tahini1/2 cucumber, peeled, seeded, and finely chopped1 to 2 teaspoon lemon juice1 teaspoon finely minced fresh parsleySalt and pepper to tasteIn a small bowl combine the yogurt, tahini, cucumber, lemon juice, parsley, salt, and pepper to taste. Chill for at least 30 minutes, and serve with the chickpea burgers, along with lettuce, tomato, and onion on a bun or in a pita pocket.
AppId is over the quota AppId is over the quota While most of us consider apples a year-round fruit, there's something special about selecting some apples from a new fall crop of Jonagolds, Granny Smiths, Red Delicious, and my new favorites, Honey Crisp, at the farmers market. In honor of all those wonderful red, green and in between apples, here are some fabulous low fat apple recipes, both savory and sweet. And if you don't feel like cooking, you have in an apple, the ultimate low-fat, high-fiber snack!
AppId is over the quota AppId is over the quota Denmark, a country famous for bacon and butter, is looking to extend the average life expectancy of its citizens by imposing a tax on fatty foods, particularly those high in saturated fat. While Denmark's obesity rate is below the European average (and significantly less than half that of the US, according to the OECD), its average life expectancy lags that of many other European countries--slightly. As saturated fats are linked to cardiovascular disease and some cancers, the goal of imposing a fat tax in Denmark is to increase life expectancy by three years over the next 10 years. Denmark already taxes sugary products and has banned trans fats.
The tax--16 kroner (just under $3) per kilogram of saturated fat--is imposed on foods with a saturated fat content above 2.3%. The tax, which takes into account the amount of fat used to produce a particular food rather than the amount that appears in the final product, applies to foods such as butter, cheese, red meat, pizza, and many processed foods. It would add about 40 cents to the cost of a hamburger or about 12 cents to a bag of chips, according to one estimate. But will this really change the way people eat? A 2007 study shows that a 10% tax on fat in dairy products would reduce fat consumption by only 1%.
So while such a tax might expand the government's coffers, it's unlikely to shrink fat consumption to any significant degree. It could, perhaps, cause the food industry to change the composition of some processed foods, but as always, there will be concern about what's used in place of saturated fats.
Is a fat tax the way to go, and could it work in the United States? What do you think?
AppId is over the quota AppId is over the quota Enjoy these deliciously moist and fruity Morning Glory Muffins with your morning coffee, pop them into school lunch boxes or offer one to your kids as an after-school treat. If your children are squeamish about all things veggie, this is a great way of sneaking in a little bit of an orange vegetable. And once you've managed that, go for green and offer them some Zucchini Muffins. Good luck!
Conventional wisdom tells us that the reason so many Americans are overweight, especially those with lower incomes, is their reliance on cheap junk food. After all, a candy bar or a bag of chips is cheaper than a bunch of carrots or a pound of apples.
Nonsense, says food writer Mark Bittman. He argues in the New York Times that feeding a family of four at McDonald's typically costs between $23 and $28, whereas a home-cooked dinner of roast chicken, vegetables, mashed potatoes, plus a basic salad and milk costs around $14. Even the calorie argument doesn't wash. Fast food is a good source of cheap calories, it is argued, but so too is home-cooked food.
Then there's the argument that lower-income families have limited access to supermarkets. Bittman counters by saying that most still have access to vehicles and if they are able to drive to McDonald's, they are surely able to drive to the nearest Safeway.
We eat junk food because cooking is perceived by many as work. After a long day it's too much hassle, especially if you're essentially a short-order cook catering to every family member's preferences. Then there's the more insidious argument that hyper-processed food contains just the right combination of ingredients of salt, fat and sugar that makes it virtually addictive. If cooking is work, junk food is both quick and pleasurable.
So what's the answer? Bittman says a cultural shift is needed. We need to be educated about the joy of cooking. The hard thing for many, though, will still be fitting one more thing in to already busy schedules.
Well, after three weeks of posting other people’s recipes, I’m back with one of my own. It was a lot of fun cooking dishes that had already gone through the testing process and learning more about cooking in general (and slow-cooking in particular) from three expert cooks. In the process of posting the reviews and reading your feedback, I learned some very surprising things, not just of the cooking variety (like baby limas taste great in guacamole–who knew?!), but about you, the readers of this blog.
My last review, of Colleen Patrick-Goudreau’s The 30-Day Vegan Challenge, was especially enlightening because I had no idea that so many near-vegans, non-vegans, and not-even-close-to-vegans were reading my blog. I’m thrilled to have you here! Wherever you are in your eating choices, whether you feel you’re on a path toward veganism or are simply trying to eat fewer animal products, I’m glad you’re interested in vegan cooking and I’m happy that you’ve chosen to get your recipes from this site. It makes me think I should do some “Vegan 101?-type posts. Anyone interested? (I’m considering one called “WTF is Nutritional Yeast?” which is a comment I received on Facebook recently.)
On to the recipe: Fall is finally starting to arrive here in the South, or maybe it’s just the idea of fall that comes when you look at October on your calendar and see in your mind’s eye yellow leaves whirling in a chilly breeze and, if your mind also has the sense of smell, the distant aroma of chimney smoke. Though in real life there’s been none of that here in Mississippi (the first truly chilly temps are supposed to arrive tonight), I’ve been content to imagine that it’s fall and to eat accordingly. Suddenly the huge salads I’d been eating for lunch are just not appetizing, and though it could be 85 degrees at noon, I’ve been drawn toward soups. With this soup, I’ve tried to combine the best of both worlds–all the fresh vegetables of a salad with the warmth and comfort of a bowl of soup. I’ve even added chopped lettuce at the end so that it’s close to salad in a soup. It’s a great one-pot meal (if you eat two bowls of it) that contains the colors of fall.
When you add greens to hot soup, they instantly wilt and practically disappear. So though I started with 4 cups of lettuce, each time I served this soup I wound up adding more lettuce or spinach to each bowl. Feel free to add as much as you like. Call the kids over so that they can watch as the soup absorbs ridiculous amounts of greenery.1 large onion, chopped1 jalapeno chile, stemmed, seeded and finely diced (add more or less to taste)1 yellow or red bell pepper, chopped2 medium carrots, diced3 cloves garlic, minced1 small red cabbage, chopped (or 1/2 large cabbage)6 ounces mushrooms, quartered2 cans (or 3 cups) cooked black beans, rinsed and drained1 tablespoon Mexican oregano (or regular oregano)1 teaspoon cumin1/4 to 1/2 teaspoon chipotle chile powder (or for smokiness without heat use smoked paprika)1 tablespoon regular chili powdergenerous grating of black pepper1 15-ounce cans diced tomatoes5 cups vegetable broth (or water plus 2 servings bouillon)2 tablespoons tomato paste4 cups chopped lettuce or spinachsalt to taste (optional)In a large pot or pressure cooker, saute the onions until they soften. Add the peppers and carrots and cook for another two minutes. Add the garlic and remaining vegetables and cook for another two minutes.For regular cooking: Add all remaining ingredients EXCEPT lettuce and salt. Bring to a boil, reduce the heat to a simmer, and cook, covered, for about 30 minutes, adding additional water or vegetable broth as needed to keep a soupy consistency. Just before serving, stir in the lettuce and salt.For pressure cooking: Add all remaining ingredients EXCEPT lettuce and salt. Lock the lid in place and bring to high pressure. Cook at high pressure for 6 minutes, remove from heat, and allow pressure to come down naturally. (If pressure is not down after 15 minutes, use a quick-release method.) Just before serving, stir in the lettuce and salt.For slow cooking: Place sauteed vegetables and all remaining ingredients EXCEPT lettuce and salt into slow cooker. Cook on low for 8 hours or high for 4-6 hours. Just before serving, stir in the lettuce and salt and add additional seasonings, if necessary.
These buttery-tasting HalloweenCookies contain about half the butter called for in most sugar cookie recipes, yet this still produces a sweet and satisfying sugar cookie. Red and orange food coloring gives these cute little cookies an orange hue. Alternatively, decorate them with a glaze after baking by using powdered sugar, lemon juice and food coloring. Use black decorating gel to add detail. Enjoy with a mug of hot apple cider.
In my den, two bookcases sag under the weight of the dozens of cookbooks I’ve managed to cram into them. Cookbooks spill out onto the neighboring coffee table, line the counter between kitchen and den, and form heaps around my bed. Sometimes I read them like novels, the sidebars and stories especially, and sometimes I thumb through them for inspiration (looking mostly at the pictures, I confess). But do I cook from them? Almost never. Because I’m constantly experimenting with my own recipes, I have little time to try other people’s. Which is sad, really. It means I’m not getting the benefit of all their accumulated knowledge and experience.
For the next few weeks, that is going to change. Lately I’ve been reading a few cookbooks that I really want to cook from. So I’ve contacted their authors and received permission to share some of their recipes with you. I’ll also give you my brief impressions of their books, including how low in fat the recipes appear.
To start things off, I made a low-fat guacamole by one of my favorite cookbook authors, Bryanna Clark Grogan. Bryanna’s book The (Almost) No-Fat Cookbook came out the same year I became vegan and was indispensable to me when I needed to learn how to cook without oil, eggs, and dairy products. I was thrilled when I got to meet her at a McDougall weekend in 2008 and that I got to spend a little time (not enough!) with her at this year’s Vida Vegan Con. She is as gracious and knowledgeable in person as she is in her writing.
Her new book, World Vegan Feast: 200 Fabulous Recipes from Over 50 Countries, is a must for anyone who likes to cook “off the beaten trail.” While it does contain new takes on dishes you’ve probably heard of–pesto, pirogies, tamale pie, tiramisu–it contains many international recipes that were new to me, including Persian Eggplant Stew with Yellow Split Peas and Lime, Peruvian Stew with Peppers and Walnut Sauce, and Coulibiac (a pastry-wrapped Russian loaf). While some of the recipes take less than 30 minutes to prepare and are marked with a <30 symbol, others are more involved and often require the making of other “sub-recipes.” Bryanna’s instructions are very clear and detailed, and she often gives multiple substitutes for ingredients. Read any recipe and you come away with the impression that these dishes were very well-tested. To me, some of the best parts of the book are the sidebars and information boxes where Bryanna gives detailed notes about ingredients and cooking methods, including a two-page discussion of bean myths (no, salt doesn’t cause them to be tough) and a handy guide to egg replacers.
World Vegan Feast is not an oil-free cookbook. Most recipes do contain some oil or vegan margarine, though in many it’s used to saute vegetables and can be eliminated by using an alternate cooking method. Bryanna writes, “I don’t subscribe to a drastically low-fat vegan lifestyle, but I also do not believe that vegan recipes should just be vegan versions or variations of traditional high-fat recipes, with the same amount of oil, or vegan margarine substituted for the butter. I want the same pleasure quotient from a vegan recipe as a non-vegan one, but I will rework it as much as I can to cut the fat down, to use healthier fats, to use healthier flours, and so on.” There is also liberal use of nuts, wheat gluten, soy, and salt, so if you have concerns about any of those ingredients, you should probably look inside the book on Amazon or in your local bookstore before you buy. Recipes are marked with symbols for gluten-free, gluten-free option, soy-free, soy-free option, and 30 minutes or less.
Though I was tempted by several of Bryanna’s stews, I chose to make her guacamole both because it was already oil-free and because I’ve been searching without success for a lower-fat guacamole that I really love. I’ve tried Brocco-moles and Pea-moles and even Cucumber-moles without much liking any of them, but this combination of avocado, green beans, baby limas, and silken tofu really worked for me–I forgot it was supposed to be lower-fat and just enjoyed it as guacamole. My green beans took a little longer than 5 minutes to cook (they were tough) but they and the lima beans blended well with the avocado. Thanks, Bryanna, for allowing me to share this fabulous recipe!
Bryanna’s note: I have played with this recipe for years, and this particular combination of vegetables, silken tofu, avocado, and salsa is one we just can’t get enough of. You’ll need a food processor for this recipe.5 ounces young green beans, trimmed (or frozen small whole green beans, thawed)5 ounces frozen shelled baby lima beans (do not use cooked, dried lima beans)1 small ripe hass avocado, pitted, peeled and cut into 1/2-inch slices1/2 cup (4 ounces) extra-firm silken tofu, drained and crumbled2 to 3 tablespoons fresh lemon or lime juice2 cloves garlic, crushed1 teaspoon salt1/2 teaspoon ground cumin1/4 cup chunky no-sugar hot tomato salsaCook both types of beans in a medium saucepan in enough water to cover for about 5 minutes or until completely tender but not mushy.Drain the beans well and transfer them to a food processor (not a blender), along with the avocado, tofu, lemon juice, garlic, salt, and cumin. Process the mixture until smooth, stopping the machine a couple of times to scrape the sides and bottom of the bowl.Add the salsa and pulse the mixture just until it is all mixed in. Taste fore seasoning (add more citrus juice or salsa to your taste, if you like. Transfer to a covered bowl and refrigerate.
