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.
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. 
