Great Grains!

Breafast, lunch and dinner!

After my first race of the season (an 8K in about 36 minutes, not bad!- placed first in my "ancient" age group!), I decided I needed something a little heartier than my usual grapefruit and muffin. So I treated myself to this Power Porridge with Coconut Pecan Marmalade, from The Candle Cafe Cookbook, I was really excited! I wasn't disappointed, either. The porridge cooked up nice and thick, and the flavor was awesome. I have been re-heating it for breakfast all week, as we say goodbye to winter! The "marmalade" was nothing like real marmalade and a bit too sweet, but my sweet tooth was happy! I also added some dried cherries that were just perfect. The porridge is made from steel cut oats and quinoa, the power grain of them all. As you will learn more below, quinoa is also an excellent protein, as well as contains more calcium than milk! Scroll to the bottom of this post to learn more!

Black Bean-Quinoa Salad with Basil-Lemon Dressing, for lunch

from Cooking Light Magazine, March 2006 issue

And Quinoa Curry with Mango Chutney for dinner (the latter was storebought - Major Grey brand, the former from Vegetarian Times, February 2007 issue).








A little about, "QUINOA"

Pronunciation: "KEEN-wa"

What is it? (How it's made): Well, it's a grain, so... you grow it! It is very tiny and light, and looks like little circles. Comes in different colors, from red to black to yellow (whitish) and more.

History: Where were you 5,000 years ago? Well, if you were an Incan, you would have eaten quinoa! Grown in the Andes region and feeding many different local people, it was known as the "mother grain." It was even used in sacred rituals and planted with a golden spade or shovel by the king at the beginning of the planting season (Seeds of Change, www.seedsofchange.com). As conquerors came to the area and introduced other grains such as wheat, it became associated with those whom they conquered, and thus an inferior food. It is just in recent years (since the 70s) that quinoa has started to win back followers (Jordan Erdos, planeta.com).

Health benefits: A complete protein- all by itself! It was the primary meat-alternative protein source for the Incans. Not only an incredible protein source (has more protein than any other grain), one cup has more calcium than a cup of milk (Isa Moskowitz, Vegan with a Vengeance, 2005) and three times as much calcium as wheat (Jordan Erdos, planeta.com, Dec. 1999). It is also gluten-free, for those with allergies. Also high in omega-3 fatty acids and iron.

Myths and tips: It sounds funny- it can't be any good... WRONG! This delicious and light grain cooks up in less time than most rices. It is filling and versatile. A nutty flavor and slight crunch.

Tip: Rinse the grain well in a fine sieve to remove the bitterness.

Tip: Quinoa is done (being cooked) when there is a white ring around the edges of the grain pieces.

Common uses: Typically eaten as a side dish, like rice, or used in main dish cold salads. However, it can be used like rice and other grains in recipes such as stuffed peppers, too!

Black Bean, Mushroom and Quinoa-Stuffed Peppers, from Vegan with a Vengeance, by Isa Moskowitz

Bring out the Beans!

Beans, beans, the wonderful fruit, the more you eat the more you....does anyone else remember this song? I think my childhood relation to beans was traumatically ruined by this song that my father used to sing to me.

Luckily, it didn't curse me for good. Beans are now a staple of my diet (I think I eat more of these than any other protein source!). High in protein, available in thousands of varieties, you are sure to find one that you love! The possibilities of what you can create with beans are endless. Scroll to the bottom of this post for the history and facts about beans!

(Above) Mexican Black Bean and Spinach Pizza, from Cooking Light Magazine, July 2003 issue

(I know the combination might sound weird to meat-lovers, but my meat-loving husband chowed down on this! Filling and salsa spicy! Half with Monterrey Jack Cheese, the other half with vegan cheddar cheese. Both good!)

Black Bean Burritos - My own recipe! Delish, quick and easy. I often make this on busy weeknights. To make them: Rinse, drain, and heat (microwave is fine!) a can of black beans (or just heat the amount that you're going to eat). Wrap a whole grain tortilla (or regular, if you prefer) in a paper towel and heat for a few seconds in the microwave. Put beans, mixed greens or baby spinach, salsa and your favorite cheese (or fake cheese, if you're a vegan) in the middle of the tortilla, wrap or roll, and eat!

Cannelini-Yam Hummus, from Vive le Vegan! cookbook (I used this as a spread in a whole-wheat tortilla, with baby spinach leaves, alfalfa sprouts, and silvers of red bell pepper and carrots. Savory and sweet- filling, too. This hummus/spread is THE BEST! Nothing else to say. )

I just made this incredible soup from my newest Vegetarian Times issue (not on their website yet). I actually got the inspiration from Eat Peace Please's blog about a similar soup. I also bought the book she mentioned (Vegetarian Soups for All Seasons, Bountiful Vegan, by Nava Atlas) on Amazon, and made a White Bean and Hominy Chili from it. I even found the Mary's Gone Crackers that Eat Peace had blogged about at my local Ukrop's. They are both every bit as good as proclaimed! A must-try for these last few days of winter.

Now for the facts...

Pronunciation: "lay-GOOMS" or "beenz"

What is it? (How it's made): Beans are actually one member of the legume family, as are peas and lentils. I will focus mostly on beans on this page. Beans and legumes are plants- we eat the seeds, typically from a seed pod. They can be bought dried in a bag (these last a long time!) or pre-cooked and canned (these are yummy by themselves or dumped over a salad!). Some types are: pinto, kidney (dark and light red), small red beans, cannelini, garbanzo (chick pea), adzuki, black, black-eyed peas, Great Northern, and navy beans.

History: Long a staple and major protein source for cultures worldwide, beans were grown as a food source over 7,000 years ago! Peru and southern Mexico were a major starting point for the development of different types of beans. The food spread throughout the North and South American continents. Traders and explorers then took beans across the ocean to their home countries and the rest is...history!

Health benefits: High in protein, iron, fiber, folate, complex carbs, but low-fat!... this is a mighty food. It is both a vegetable and a protein. But instead of me blabbering on about how great beans are from you, why don't you take it from the horse's mouth: The Northarvest Bean Growers Association. Sure, they might be prejudiced, but in all of my cookbooks and other sources, this information is corroborated.

Myths and tips: Beans in the American diet still retain the association from the familiar rhyme, "Beans, beans, the wonderful fruit, the more you eat the more you toot, the more you toot the better you feel, the sooner you're ready for another meal!" Despite that slightly disgusting phrase, beans are really no more gas-producing than many vegetables.

Tip: Soaking dried beans helps reduce their gassy-effect. Rinsing canned beans does the same.

Tip: Don't start eating beans every day, with every meal. Start out with small amounts and let your body get used to the fiber!

Tip: Pick through the dried beans for stray items like tiny stones or sticks. I have never found one, but it never hurts to check!

Common uses: Beans are one of the most versatile foods I can think of! Every culture has their use for beans, from dips (dal) in Indian cooking and soups in Italian, to refried beans in Mexican cooking and hummus in Greek. They are also filling and appealing to every age group. Americans tend to use them in chilies, cold salads, and baked beans, but we sure are missing a lot!

Cupcakes Cometh!

O.K., O.K., I know this is supposed to be a MEAT alternatives and protein focused blog, but I have had several special occasions (see previous post!) to make some pretty special cupcakes, and I just had to post on them! They are so beautiful... Thank you, to Isa and her cookbook, Vegan Cupcakes Take Over the World. I hadn't made cupcakes in years until I bought this adorable book, but her ideas are so unique, I cannot help but try them!


Here are the Dulce Sin Leche cupcakes, first with the coconut, and then without (because some people don' t like coconut - I know, how weird!). I was moaning as I ate them - literally!















These are the German Chocolate cupcakes with Coconut Pecan frosting. I tasted the frosting quite a bit .... just had to make sure it was good to eat!! :)

Now, don't fret - I will post the very next time about, "how to get your protein!" I've been making chilis and soups and stews these past few weeks, as winter makes its last calling. We got several inches of snow yesterday, which in Virginia means, no school. Once in a while, I really enjoy being a teacher! (No, seriously, I love my job!).

Happy Vegan Birthday!

So delicious I could scream! And beautiful to boot.

These were the Coconut Cupcakes with Lime Buttercream Frosting, from Vegan Cupcakes Take Over the World. In celebration of my (not 20, not 40) decade achievement this past Friday, I made these to share with my birthday twin in Brooklyn, NY. We both love coconut more than anything, and have a history of eating it straight out of the bag! We usually mail each other coconut gifts, but this year we were able to celebrate together! So, with coconut oil, coconut extract, dried coconut and coconut milk, these cupcakes were perfect! (I also made coconut lime cookies from Vive le Vegan! - too delish for words!).



But the highlight of our special day (for me) was visiting Candle Cafe in Manhattan, which was all that I'd dreamed it to be (although a little steep in price but what the heck? It's my birthday and the husband is getting the bill :)

This is what I had: cashew crusted tofu with roasted butternut squash puree over black rice pilaf and greens.










And this is what my friend had: seitan stuffed bell pepper with green beans. I think that hers was better than mine! Hubby had a chili seitan sandwich, which was also excellent, but he scarfed it down before I got a photo.


But the best of all, was the huge, thick, sweet but tangy piece of carrot cake - possibly the best I've ever had (sorry Mum and Dad!). Thank you, Candle Cafe, for this moment: "Which desserts are vegan?" "All of them!!" (just had to check!)


One last photo: as we were leaving, I noticed that Candle Cafe was located directly next door to (don't know if you can see it): Le Bistro Steak!!!


Here's to another thirty yummy, vegan years!

The History of Seitan....

I promised, several posts back, to post the history, tips, and uses for seitan. Well, here it finally is! I found the fact that seitan (and the other meat alternatives) are so ancient, completely amusing, considering the funny looks you get for mentioning what so many assume to be a, "new wave," product!

This particular photo is of Seitan with Portobello Mushrooms and Red Wine Sauce, from the book, "366 Ways to Cook Tofu and Other Meat Alternatives," by Robin Robertson. It is so incredibly easy, juicy, and almost elegant! I served it with red quinoa, an unusual type I found at my local Ukrop's grocery store. At the time, I didn't have portobello mushrooms on hand, so I used cremini and button, but I have made it with the portobello before and I think it's definitely better that way! Enjoy!

The Long History of Seitan and What the *$! To Do With It:

Pronunciation: Sigh, unfortunately, this IS pronounced much like the devil himself, "SAY-tahn." Of course, you can mumble when you pronounce it and emphasize the second syllable, so that people don't think you're crazy to eat, "say-TAHN." It even sounds more glamorous, don't you think?

What is it? (How it's made): Also known as "wheat-meat," seitan is made from the protein part of the wheat seed (gluten- sorry to those who are allergic!). Traditional seitan is made from rinsing and kneading the starch out of wheat flour. It is then shaped and simmered in a broth and/or soy sauce. The result is a chewy, meat-like product that is as versatile as chicken (and tastes suspiciously like it, too....but less stringy and dry)!

History: The truth behind the following is not for sure, but it does make sense, combined with knowledge about Buddhist cuisine: Seventh century Buddhist monks were looking for a meat alternative besides tofu. As they were making a dough out of wheat and flour, the starch rinsed off and they had "wheat meat." Today, it is called, "Buddha's Food." It was the Japanese who developed the process of simmering it in soy sauce and seasonings.

We do know that seitan has been popular in the Asian countries for centuries, while only recently becoming popular in America, thanks to the Seventh Day Adventists, Mormons and the macrobiotic diet (Timothy Aitken, Vegetarian Times magazine article, Feb. 1997).

Health benefits: High in protein, low in cholesterol and fat, there isn't much else to say!

Myths and tips: You may ask, "What the *** is it??" Now that you read the "what is it" and "history" part of this page (if you didn't, then just scroll up), it ain't so scary, now is it? In fact, this is probably the best meat-alternative to use when trying to entice (or trick!) meat eaters. It has the best meat texture among all other meat alternatives. Try it once and you're hooked!

Tip: You can buy pre-made seitan at Whole Foods Market, but I haven't seen this at local stores or even Ukrop's yet. White Wave, the company of the product at the top of this page, is a company well-known for its tofu and soy products. But seitan is not so cheap to buy, when it is pre-made.

Tip: Make your own seitan and save money! Use Vital Wheat-Gluten (I found this at Ukrop's grocery store, an Arrowhead Mills product) and follow the directions in either a vegan cookbook (like La Dolce Vegan! or Vegan with a Vengeance) or at an online source. The longer you simmer it, the firmer it gets. You can also buy Seitan Quick Mix from Harvest Direct.

Common uses: Seitan is used much like any meat alternative (fake meat). It can be baked, stir-fried, put in stews or chilies, stuffed into vegetables (or egg rolls- see below!)....as usual, the possibilities are endless! (So, why do people insist on asking, "What do you eat?!")

After making that great batch of seitan the other week (see previous post), I was excited to try another seitan recipe on the following weekend. My absolute favorite dish when I was a child, was spaghetti and meatballs. Every year on my birthday, I would choose that without hesitation, for my birthday meal. To this day, it is the ultimate comfort food! Of course, red meat was the first thing I cut out, when I began to go vegetarian eight years ago. When I became vegan, I didn't ever want to eat anything that even resembled meat! Well, I thought I would give these a try anyway, and prove to my husband :) that I could make something that didn't involve what he considers "exotic ingredients" (such as coconut milk, curry paste, ginger, or seaweed).



I was so pleased with the way that these came out! They were very delicate, but the taste was heaven! It was even a little creepy, how much the seitan looked like ground beef when I crumbled it in my food processor. It actually made me a little sad, so I had to remind myself that I wasn't hurting any animals with THESE meatballs! :) I didn't have any whole wheat spaghetti on hand, so I used spelt rotini. I sprinkled them with some nutritional yeast mixed with gomashio (a sesame seed/seaweed mixture). Along with some good jarred tomato sauce, a rose wine, and my latest issue of Farm Sanctuary magazine, I was set to go! What a nice, winter meal.

When life gives you snow, make seitan!

After some questions were posted about how to make seitan, I took advantage of a recent snow day to make it again, taking photos of the process. I hope this helps some of you out there! It is not a difficult or scary process, and it makes about two pounds of seitan! You can freeze some in its liquid for later, or refrigerate it in the liquid for about five days. I used the recipe from Isa Chandra Moskowitz's cookbook, "Vegan with a Vengeance," but you can find it easily online at her site: http://www.theppk.com/ . I think that this recipe makes it a bit soft, so if you simmer it a bit longer than called for, it might be, "meatier" (not that I'm looking for that texture - but some of you may be). Let me know if you try this and how it turns out for you!

Step 1) Gather your ingredients: I have learned from many past mistakes (ok, current ones, too!) that you should gather all your ingredients beforehand! Nothing is worse than realizing you need something halfway through a recipe!

Make sure to use vital wheat gluten. If you use regular wheat flour, you have to rinse and repeat the kneading process several times!




Vital wheat gluten out of the box.










Step 2) Prepare the liquid and dry ingredients.


Step 3) Mix the liquid and dry ingredients with a spatula.

Step 4) Knead the mixture for five minutes. If you have ever made fresh bread (if you haven't, you just have to try it !), this is the fun part. It's sometimes hard to make it stay together. Kneading is pressing with the heels of both hands and pushing it away from you. You do this once, then turn it a quarter clockwise, fold the top back and knead again. If it doesn't feel "spongy" after five minutes, do it for a couple minutes more.

Step 5) This disgusting blob is the seitan dough, resting for five minutes on the cutting board. I can think of few things that look more gross . . .





Step 6) Except this! Form the dough into a ten inch long piece, then cut into about six pieces. Don't worry! They will get much bigger as they cook.









Step 7) Finally! Put the pieces into the cold broth, bring to a boil, and simmer for at least an hour. Remember, the longer it simmers, the "tougher" it gets (Which is a good thing! Too short of a time can make it too mushy).

Step 8) Let it cool all the way down in the broth before you use it for a recipe or put it in the fridge/freezer. Remember to freeze or refrigerate it in the cooking broth!

My next post will be to explain the history of seitan, including health benefits, tips for preparation and use, and some photos of yummy things you can make with it!