Raw Vegetable and Nut Cereal

We call this cereal, but it’s really a salad disguised as breakfast. It’s the strangest and healthiest breakfast cereal I have ever LOVED! This recipe doesn’t contain any actual cereal at all, but oddly enough, it does have a granola-like texture and taste. I promise, it is really good — the teenagers in our house have been known to eat three bowls full! This simple recipe makes enough for several generous servings and will keep in your refrigerator for a couple of days (if it lasts that long).

Ingredients:

1 1/4 cup carrot

1/4 cup pecans or almonds

1/2 cup cauliflower

1 cup broccoli

1/2 apple (peeled if not organic)

Method:

Cut vegetables into chunks. Chop carrots for about four seconds in food processor. Add other ingredients to processor and pulse until desired texture is reached (pieces about the size of granola). That’s it — wasn’t that easy?

Pour all in a bowl, and top with maple syrup (or sweetener of your choice) and pour almond or soy milk over top.

Optional: Sprinkle raisins and/or cinnamon on top.

Crunchy Garden Salad

Do you ever get tired of leafy green salads? With gardens producing just about every vegetable imaginable right now you might want to throw together a colorful vegetable salad that contains no lettuce at all. The ingredients in this crunchy salad can be altered to accommodate whatever vegetables you have on hand; for a surprising burst of flavor throw in your choice of olives (I like kalamata olives), pickles, banana peppers, or sun-dried tomatoes.

It will be more flavorful if you steam the heavier, more dense vegetables for a few minutes — not too long, just until the color brightens but they still retain some crispiness. Any Italian salad dressing will work well, and it always tastes better the next day after flavors have had time to marinate. Makes a great lunch!

Ingredients:

1/2 head cauliflower florets

1 stalk broccoli florets

2 carrots, sliced

1/2 red bell pepper, diced

1/2 green bell pepper, diced

1/2 red onion, sliced

2 red radishes, thinly sliced

1 pint halved cherry tomatoes

1 ear fresh corn kernels (sliced off the cob)

1 can chickpeas, rinsed and drained

Optional: (any or all) olives, dill pickles, banana peppers, sun-dried tomatoes

Lightly steam cauliflower, broccoli, and carrots until just crisp tender (they will be easier to chew and absorb more flavor if steamed). Cool quickly in very cold water and drain. Place in a large bowl, add other ingredients and your favorite Italian dressing. Toss to coat everything with dressing and allow to marinate for best flavor (good to make the day before). Serve cold.

Makes 10 – 12 servings

Mikura Asian Cuisine and Sushi Bar, 840 North Park Rd., Suite #8, Wyomissing, PA 19610, Phone:610-373-5851/8805, 610-927-5555

Mikura is a new Pan-Asian restaurant at the site of the former China King in Wyomissing. China King was one of our favorite take-out restaurants, but I must admit the dining area was tiny and decor minimal, so we didn’t eat there often. Since Mikura has taken over this location the changes have been dramatic: The restaurant has doubled in size, and they have done major remodeling. It is now decorated in a sophisticated modern Asian theme, dark wood, colorful dimmed pendant lighting, and “stone” wall. Everything is new, clean and inviting, and the staff goes out of their way to satisfy every request.

I am happy to say the food is still delicious, and the menu has expanded to include many new dishes! The sushi bar is brand new, and they also offer party trays for office and home catering. They have kept their famous, very reasonably priced ($5.99/person or $5.45 for senior citizens) lunch buffet, although there is not much on the buffet for vegetarians. We have found that ordering from the menu is a better option for those wanting non-meat dishes. If you see something you’d like on the regular menu they will do their best to make it vegetarian for you. The menu also includes many vegetarian entrees ( I counted 17, but as stated, they will make any substitutions for meat if you ask). Some items on the menu are listed as gluten-free and brown rice is available on request if you prefer that to white (yes!).

Mikura is a classy, moderately priced restaurant for lunch, dinner, business, or pleasure. Service is excellent, food is delicious, decor lovely. Highly recommend!

Vegan Polish Stuffed Cabbage (Halupki, Golumpki, Pigs-In-A-Blanket)

One of the things I miss most about my hometown is the food. Populated by descendants of European immigrants brought to the anthracite area of Pennsylvania as cheap labor for the booming coal industry in the late 1800’s – early 1900’s, the Wyoming Valley is rich in ethnic heritage and the most wonderful foods you can imagine. These simple peasant dishes will not be found in any fine restaurant, but families still gather to make and feast on recipes that traveled from Europe and have been handed down for generations.

I thought Halupki, pure Northeastern PA soul food, was gone from my life forever when I gave up meat, but I have found that with a little imagination and experimentation I can still have my Pigs-In-A-Blanket (as we called them when I was a child) and eat them, too! This recipe is the result of sheer determination and stubbornness, since I also decided to not use prepackaged fake meat for the traditional ground beef filling. I think this one is a winner. It takes a long time to prepare, so the best thing to do is plan ahead and do it in two stages. The first day make the brown rice and Medley’s Vegan Oat Burgers; the second day you can prepare the cabbage, filling, and sauce and assemble the cabbage rolls. It truly is a labor of love (now I know why it took my mother, aunts, and grandmother all together to make these for family gatherings), but to make things easier prepare extra brown rice to freeze, and note that one Oat Burgers recipe is enough for two Halupki casseroles, so making it next time will not be as time-consuming. Here we go:

MEDLEY’S VEGAN OAT BURGERS

These are the tastiest vegan burgers ever — on a bun with your favorite toppings or as a substitute for chopped sirloin with mushroom gravy. This recipe makes a lot so you can freeze some for another time. The recipe comes from my niece (a wonderful cook just like her mother) who got it from the restaurant where she first enjoyed them. I veganized it.

In a food processor separately grind:

2 c. rolled oats

1 c. walnuts (not too fine, chunky is better)

1 lg. onion

Add:

2 c. rolled oats

2 Tbs. ground flaxseed & 6 Tbs. warm water (mix together and allow to sit a few minutes until thickened)

1 tsp sea salt

1 tsp ground sage

1 tsp garlic powder

1/2 tsp pepper

1 c. unsweetened soy or almond milk (or just enough to hold it all together)

Let mixture sit for 20 minutes. Form into patties (slightly wet hands so they don’t stick) and brown in olive oil. Then add 2 cups of water with enough soy sauce or Bragg’s Liquid Aminos (about 3 Tbs) to taste. Pour this over the burgers and simmer uncovered until liquid is absorbed, turning once or twice. Enjoy!

Halupki FILLING:

1/2 recipe Medley’s VEGAN Oat Burgers chopped up after cooking (freeze the other half for next time)

1 – 1 1/2 c. cooked brown rice

1 Tbs parsley

1 Tbs sweet paprika

Saute together: 6 oz. chopped Portobello mushrooms, 1 lg. onion, and 2 Tbs. Annie’s Organic Worsteshire Sauce. Mix all ingredients together in a large bowl and season to taste with sea salt and cayenne pepper.

Halupki SAUCE:

1 – 10 3/4 oz. can tomato soup and an equal amount to crushed tomatoes

2 Tbs. fresh lemon juice or vinegar

1 soup can water

Mix all together and season with sea salt and pepper as desired.

Method:

(Dealing with a whole head of CABBAGE can be intimidating — don’t worry, you will win). Core the cabbage and submerge the whole thing in a large pot of boiling water. It will be somewhat bouyant so you will want to turn it occasionally so that the leaves soften evenly. Cook until the outer leaves become tender, then you can start to peel the leaves off one at a time, and place them on a clean towel to drain. (You can take the cabbage head out of the water to do this, then return it to the water to cook a little while longer until more leaves can be removed.) Repeat until all leaves are removed.

When cabbage leaves are cool enough to handle: In each leaf place 2 – 3 heaping Tbs.filling, tuck in sides and roll to cover filling. Place cabbage rolls in a large oblong glass baking dish (seam side down). Pack them tightly together so they don’t unroll.

Pour sauce over all the rolls and cover with aluminum foil. Bake @ 375 degrees for 45 minutes, or until easily pierced with a fork. This recipe makes a lot (about 30 cabbage rolls).

Vegan Tapioca Pudding

Here’s a simple recipe for a comfort food we all remember from childhood. This recipe makes a lot, so if you don’t really love tapioca pudding you may want to cut it in half. I do love this stuff, so if I’m going to spend the time then I want to make a BIG batch!

First of all, soak 1 cup of large pearl tapioca overnight (or at least 8 hours). This step is crucial. (If you’ve tried making tapioca pudding before and couldn’t figure out why your pearls never cooked all the way through, this is the reason why). The next day drain pearls in a colander.

In a large heavy pot mix:

2 qt. vegan milk (I used a mixture of almond, soy, and canned coconut)

1/2 tsp. sea salt

3/4 c. raw sugar

Heat this mixture until it just comes to a boil. Add drained tapioca to pot; cook and stir constantly over med./low heat at least 30 minutes or until tapioca is clear and mixture thickens somewhat. (It will get thicker as it cools).

Remove pot from heat and add:

2 tsp. vanilla extract

pure stevia powder (if desired) — just a sprinkle to taste

Stir well. Chill and serve.

Note: If pudding seems too thick after chilling, simply add a little vanilla almond or soy milk, OR if you’re lucky enough to have “So Delicious Coconut Nog” or “Silk Nog” on hand you may use that to thin the pudding.

Overnight Chai Steel-Cut Oats

In a perfect world I would wake up early each morning to make a hot breakfast for my family before sending them out into the cold, but in reality I am NOT a morning person. When I saw this recipe in Vegetarian Times magazine I knew it was created for people just like me and simply had to share it. It can all be assembled the night before and requires NO COOKING, yea! The spicy chai flavor is wonderful, too.

Ingredients:

1 cup steel-cut oats

1 cup hemp milk (I used almond milk)

2 Tbs. chia seeds

1/4 tsp ground cardamom

1/4 tsp. vanilla extract

1/4 tsp ground ginger, OR 1 Tbs. crystallized ginger (I used)

1/4 tsp. nutmeg

1 pinch ground black pepper

1 Tbs. maple syrup, optional (I used)

1 Tbs. shredded coconut, optional (I omitted)

1 Tbs. chopped pistachios, optional (I omitted)

Method:

Combine oats, “milk,” chia seeds, cardamom, vanilla, ginger, cinnamon, nutmeg, black pepper, and maple syrup in a glass jar with a lid. Stir, close, and refrigerate overnight.

The next morning just open lid, stir, and serve sprinkled with coconut and pistachios if using. I served it with sliced bananas and a little added almond milk instead, and it was delicious! If you desire you may warm it slighty before serving.

Makes 2 one cup servings at 270 calories each.

You can find more great recipes at http://www.vegetariantimes.com.

To find great deals on a subscription to “Vegetarian Times” magazine try these websites:

http://www.magazines.com

http://www.amazon.com

http://www.magazinepricesearch.com

Raw Cranberry/Almond Cookies

It’s almost Christmas, and you still want to make some cookies — but they have to be vegan…and healthy…but still taste great. Hmm, this recipe can meet all those requirements and your friends will ask for the recipe. You can feel good about serving these raw cookies, and you won’t spend all day in the kitchen either; quick, easy, and delicious!

Ingredients:

1 cup almond meal

1 cup rolled oats

2 cups dried cranberries*

5 pitted dates

1 tsp. cinnamon

1/4 tsp nutmeg

1 tsp. almond flavoring (or 1/4 tsp amaretto oil candy flavoring)

Method:

Soak dates and cranberries in distilled water (just enough to cover) for 2 hrs. Grind oats in food processor until fine. Drain dates and cranberries. Add remaining ingredients and process thoroughly to form a dough.

Roll into small balls and roll each ball into more almond meal. Refrigerate until serving. Keeps up to two weeks in the frig.

* This is a very versatile recipe. I have substituted dried cherries for half the cranberries, and you could probably use half light raisins, too.

“Vegetarian Times Complete Thanksgiving Cookbook” by the editors of “Vegetarian Times” magazine. MacMillan, 1998.

As Thanksgiving approaches we all (even vegans) yearn for the familiar tastes and aromas of the comfort foods we associate with the traditional American Thanksgiving dinner. Trying to follow a vegan lifestyle during this season of feasting can be a challenge, but the editors of Vegetarian Times have compiled a cookbook to please any non-turkey eater’s appetite. No longer do we have to be content with dry mashed potatoes, salad, and a roll while everyone else gorges on turkey flesh and gravy! This cookbook is full of holiday favorites and treats. The accompanying photos are mouthwatering in themselves, and the recipes I have tried live up to the excellent standards “Vegetarian Times” always maintains.

One recipe for Vegan Pumpkin Pie (page 193) is, in my opinion, the very best pumpkin pie I have ever had. That it is made without any eggs or dairy puts it way above conventional pumpkin pie recipes that are high in fat, calories, and cholesterol. You can use your own favorite pie crust recipe or the one included in the book. This is the simple filling recipe, smooth creamy, and out of this world!

Ingredients:

2 cups canned pumpkin

1 cup low-fat soymilk or rice milk

1/2 cup honey or 3/4 c. granulated sugar cane syrup (I used 1/4 c. honey and 1/4 c. agave syrup)

1/4 cup cornstarch

1/2 Tbsp. dark molasses, or to taste

1 tsp. vanilla extract

1 tsp. ground cinnamon

1/2 tsp. salt (I used Celtic sea salt)

1/2 tsp ground ginger

1/4 tsp freshly grated nutmeg

1/4 tsp. ground allspice

Preheat oven to 425 degrees. To prepare filling, in a large mixing bowl, mix all ingredients until smooth and blended. Pour into prepared crust and smooth top. Bake 10 minutes — THEN:

Reduce oven temperature to 350 degrees; bake until filling is set, about 50 minutes. Set on a wire rack to cool, then refrigerate overnight to set. Top with your choice of dessert topping if desired. I’m sure you will love it!

For more recipes like this, the cookbook “Vegetarian Times Complete Thanksgiving Cookbook” sells for $21.00 (or less if you shop around). For even more recipes for everyday cooking go to this great resource: http://www.vegetariantimes.com/recipes.

What is Nutritional Yeast?

One ingredient I really love, one that gives vegan recipes a real “cheesy” flavor without all the negatives of dairy, is Nutritional Yeast. It is also a good vegan source of vitamin B-12! To learn more, or to experiment with some great recipes using this little known seasoning, visit the link below or simply try some Nutritional Yeast sprinkled on a bowl of warm popcorn. Yum!

http://blog.fatfreevegan.com/2011/10/what-the-heck-is-nutritional-yeast.html

The Ultimate Vegan Baking Cheat Sheet

One of the hardest things about changing to a vegan lifestyle is adapting your favorite recipes to suit your new way of eating. Below is a great resource to help you on your way through the exciting adventure of vegan cooking. One caution: Fat, even healthy fat, is still high in calories; so if you’re watching your weight go easy on oil and margarine of any kind.

Many of your favorite recipes can easily be made vegan by substituting a few key ingredients. Use this list to get started…

via The Ultimate Vegan Baking Cheat Sheet.