cooking healthy lessons online

8/12/2019 Cooking Healthy Lessons Online

1/153

Vegan FusionCooking Healthy Lessons

Online Chef Training Manual

Mark Reinfeld & Bo Rinaldi

www.veganfusion.comwww.cookinghealthylessons.com

Copyright 2010,2011 Vegan Fusion. All rights reserved.No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by anymeans, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of

Vegan Fusion.
http://www.veganfusion.com/http://www.cookinghealthylessons.com/http://www.cookinghealthylessons.com/http://www.veganfusion.com/


2/153


3/153

Braised Tempeh with Green Beans in Sesame Sauce 62Vegan Fusion Technique: Skewering 63

Indonesian Seitan Satay 64Peanut Sauce 65

Lesson 5 ~ Pasta, Casseroles and Sauces67Pasta 67Vegan Fusion Technique: Pasta dishes 68

Vegan Fusion Technique: Vegan sauces 69Roux 69

Onion Gravy 70Vegan Fusion Technique: Vegan cheese creation 73Vegan Fusion Technique: Working with polenta 74

Black Rice Polenta Casserole 75

Lesson 6 ~ Wraps , Sandwiches, Spreads, Pizza and Rolls76Tapenade 80Vegan Fusion Technique: Vegan condiments 81

Vegan Sour Crme 81

Garlic Herb Aioli 82Vegan Mayonnaise 82BBQ Grilled Tempeh Sandwich 83Vegan Fusion Technique: Blackening 84

Cajun Spice Mix 84Veggie Nori Rolls 85

Asparagus Rolls 86

Lesson 7 ~ Vegan Desserts92Vegan Fusion Technique: Egg replacers 93Substitution is the solution 95

Vegan Fusion Technique: Vegan Cobblers 96Blueberry Cobbler 97Vegan Fusion Technique: Vegan Frostings 98

Carrot Ginger Cake 100Vegan Pie Crust 101Vegan Fusion Technique: Working with phyllo dough 102

Barakas Baklava 103Strawberry Sauce 105

Lesson 8 ~ Raw Cuisine 1: Smoothies, Pts, Pasta & Pudding109Raw Food Dos and Donts 110

Wasabi Pickled Ginger Pate 116Mango Chili Sauce 117Live Chocolate Mousse 120

Lesson 9 ~ Raw Cuisine 2: Elixirs, Soups, Plant Cheeses, Parfaits,Ice Cream123

Vegan Fusion Technique: Elixirs 123Jamaican Gingerade 124Live Hot and Sour Soup 126

Vegan Fusion Chef Training Manual page 3


4/153

Live Un-Stir Fry with Cauliflower Rice 127Spicy Cashews 128Cashew Cheese 130Live Pine Nut Macadamia Ricotta Veggie Towers 132Vegan Fusion Technique: Raw Ravioli 133

Crme de la Crme 135Vegan Fusion Technique: Zesting 137

Lesson 10 ~ Raw Cuisine 3: Nut & Seed Milks, Granola, Pizza,Tacos and Cheesecake138Aphrodisiac Elixir 141Orange Cranberry Almond Granola 142Rainbow Kale Salad 143Gomasio 144Choco Tacos 146Papaya-Tomato Salsa 146

Ancho Chili Sauce 147Sour Crme 147Vegan Fusion Technique: Live Pies 148

Raw Cheesecake 149Sauerkraut 151Vegan Fusion Technique: Juicing 151



5/153

Welcome

Welcome to the Vegan Fusion Cuisine online training program. We have beendeveloping vegan recipes for over 5 years ad aream excited to share our experienceswith you. In this course we will go over many of the techniques involved in vegan and

raw natural food preparation. Each lesson goes over several critical concepts andincludes a variety of recipes in which the techniques are used. By learning these variousconcepts and techniques, and combining them in unique ways, we create the full rangeof what Vegan Fusion cuisine is all about.

The recipes in this manual come from a variety of sources. There is a selection from mycookbooks:Vegan Fusion World Cuisine,coauthored with Bo Rinaldi, The Complete IdiotsGuide to Eating Raw,coauthored with Jennifer Murray and Bo Rinaldi,The 7-Minute Chefe-book,coauthored with Bo Rinaldi,The 30-Minute VeganandThe 30-Minute Vegans Tasteof the East,coauthored with Jennifer Murray. There are also some selections from TheBlossoming Lotus Restaurant on Kauai and Portland.

Through the practice of the techniques, you will feel a renewed confidence in yourability to create a wide range of unique and healthy meals on a moment's notice.

Our goal is to have you think about food in a different way. You will learn aboutdifferent ethnic cuisines and discover the vast array of delicious vegan food. We will alsoprovide important nutritional information that will demonstrate that all of the bodysnutritional needs are met following the Vegan Fusion program.

In our program we discuss each recipe, how it can be used (appetizer, side dish, entre,etc.) and its possible variations. We also cover various topics such as nutritioneducation, ethics/environmental effects/sociological impact of our food choices. We willtake you into the kitchen, where we will work together to prepare the days recipes.

The Vegan Fusion program is suitable for all people on the path to health as it is dairyfree and in many cases gluten-free, low-fat and always loaded with nutrition.

Prepare for a wonderful transformative healthy journey!

Mark Reinfeld and Bo Rinaldi



6/153

Lesson 1 ~ egan SoupsTechniques covered in this lesson:

Basic knife cutsOne pot soupsCreamy soupsSeasoning with herbs and spicesToasting spices, nuts and seedsSautingSteam sautingSpice blendsSoup stockGarnishing

Recipes covered in this lesson:Italian Florentine SoupCoconut Vegetable Soup - Tom Kah PakShiitake Sea Vegetable ChowderPotato and Toasted Spice SoupItalian Spice MixIndian Spice MixMexican Spice MixMoroccan Spice MixVegan Fusion Soup Stock

SEE ALSO: Mango Gazpacho (30MV pg 153); Mahatmas Mung Dahl (VF 149), Red OnionSoup (30MV pg 156)



7/153

Vegan Fusion Technique: One pot soups

The simplest type of soup to create is a one pot soup. It basically involves addingingredients to a pot with water or vegetable stock, cooking until done, seasoning andenjoying. The length of time to complete the cooking will depend upon the ingredientsselected. There are countless varieties of this theme, and even using the same mainvegetables, by altering the spices, you can create an infinite array of soups.

The first soup is a classic example of a one pot soup. It provides a template for manyvariations. We have a base, which consists of onion, garlic, celery and water or stock.These ingredients can form the base for any soup you create. Then we add vegetables tocreate a particular type of soup. Here we use tomatoes and spinach to create aFlorentine soup. By altering these main vegetables you define the soup. If we simplysubstitute the tomatoes and greens with an equal amount of broccoli, we would have abroccoli soup.

Next we add the herbs and spices to create a particular ethnic flavor. Here we useItalian herbs and spices. If we changed the herbs from Italian (parsley, basil, oregano) toIndian, the soup would be an Indian soup etc. After this, you can then add even more

excitement by adding beans, tofu or grains. Each combination will create a completelydifferent soup.

Kitchen Safety 101Please be aware when working in a kitchen that there are several safety concerns.Sharp knives, hot pans and liquids, potentially slippery surfaces etc. Extramindfulness is required at all times. Here are a few safety and sanitary tips:

Please wear closed toe shoes at all times.

Please keep long hair tied back.Please no loose hanging jewelry.Please clean up spills immediately after they occur.Please wash hands thoroughly before handling food. Use food handling gloves formaximum protection.Please communicate with others if you are transporting a hot item. If someone isnot aware that you are walking behind them, please let them know as you pass by.Place an oven mitt on top of any hot item when removed from the oven to let folksknow that it is still hot.Please be extra careful when carrying a knife. Always keep the blade down and closeto your body.

To prevent the growth of food borne pathogens, please remember the FAT TOMmnemonic device:F= Food Protein-rich foods are most susceptible to spoilage. (Meat, milk, eggs and

fish are most susceptible (Good for us vegans)A= Acidity Food-borne pathogens require a slightly acidic environment to flourish(4.6- 7.5)



8/153

T= Time Food should be removed from danger zone temperatures within 2 to 4hours by either cooling or heatingT= Temperature Food borne pathogens grow in temperatures from 41-135 F, withthe most danger between temperatures of 71 to 120 F.O= Oxygen Most pathogens require oxygen, though some such as botulism, do not.M= Moisture Water is necessary for food borne pathogens to grow. The FDAregulates how much water content canned good may contain.

Source: Wikipedia

Vegan Fusion Technique: Basic knife cuts

ince -the finest that can be cut by hand. Used with garlic, ginger, fresh herbs.Dice-slightly larger, 1/4 uniform pieces. Good for carrots, green onion, zucchini,potatoes, peppers, onion.Chop-larger than dice and is usually a 1/2 in diameter. Try with carrots, zucchini,potatoes, beets, peppers, onion, eggplant, tomatoes.Slice-many types are possible, can be thin or thick, half moon shape, rings or diagonal.Works with onion, cabbage, cucumber, zucchini, carrots, eggplant, peppers, beets,tomatoes.Chiffonade thin ribbon strips of herbsCube -chopped into uniform squares. Can vary in size. Try carrots, eggplant, zucchini,beets, jicama, potato.

Julienne -long and thin strips a la matchsticks about 1/8 of an inch wide. Used withcarrots, zucchini, peppers. Try using different color bell peppers like red, orange andgreen.Shred -cut into thin strips, either by hand or by using a grater or food processor. Trycarrots, beets, zucchini, jicama, cabbage.

Brunoise cube approximately measuring 1/8 inch 1/8 inch 1/8 inch. Julienne, thendice. Carrot and turnip and leeks.Batonnet thicker than Julienne, approximately 1/2 inch 1/2 inch 2-3 inches cut.Carrots, jicama.

Alumette Slightly thicker than julienne. Approx 1/4 inch 1/4 inch 2 1/2 inches.Matchstick cut

Some common measurement conversions1 tablespoon (Tbl) = 3 teaspoons (tsp)4 Tbl = 1/4 cup



9/153

Italian Florentine SoupGluten-freeServes 4-5

1 medium onion, chopped small (1 1/4 cups)1/2 cup celery, sliced thin1 Tbl garlic, minced3 medium tomatoes, chopped small (2 cups)5 cups filtered water2 cups tomato juice2 cups spinach or other green veggie, chopped small3 Tbl fresh herbs, minced (try basil, parsley or both)1 Tbl Italian spice mix (see below) or 1 tsp each dried oregano & thyme)2 tsp sea salt or to taste1/2 tsp fresh ground pepper or to taste

1.Place all ingredients except herbs, spices and salt and pepper in a large pot andsimmer over medium heat for 20 minutes.

2.Stir in remaining ingredients and enjoy.

Variations~try adding tamari to taste~add 1 Tbl of Fennel seeds, 2 Tbl nutritional yeast and a pinch of crushed red pepperflakes.~you may replace the green veggies with vegetables of your choosing.~replace tomato juice with another veggie juice or soy, nut, rice or coconut milk.

In this next soup we are using coconut milk to create a creamy base for our vegetables.Again, by altering the veggies, herbs and spices selected you can create completelydifferent Vegan Fusion dishes.



10/153

Coconut egetable Soup Tom Kah PakCourtesyTaste of the EastGluten-free

If you arent serving all of this soup immediately, you may want to leave the cabbage on

the side. Portion out some shredded cabbage to each bowl (remember it will shrinkdown quite a bit when it gets hot), add the soup and stir.

Serves 8

6 cups filtered water or vegetable stockTwo 14-ounce cans coconut milk2-inch piece ginger, peeled1 stalk lemongrass, 1/2-inch pieces2 kaffir lime leaves4 cups assorted chopped vegetables (carrot, zucchini, broccoli, eggplant,

mushrooms)1 cup yellow onion, quarter moons2 red or green chiles, seeded and diced1 lime, juiced1/4 cup wheat-free tamari or soy sauce1/4 cup minced fresh cilantro4 cups Napa cabbage, shredded, lightly packed1 cup mung bean sprouts, optional garnish

1.Place the water in a large pot over medium heat. Blend about half of the coconutmilk with the ginger, lemongrass and lime leaves on high speed for 20 secondsuntil there are no chunks. Add the remaining coconut milk and blend again for 5to 10 seconds to incorporate. Pour this mixture into the water and continuecooking over medium heat while you prepare the vegetables.

2.Place each vegetable into the soup pot as you go starting with the hardest, longestcooking veggies. Add the onion and chiles, cover and heat for 10 minutes or untilall the veggies are tender.

3.Add the lime juice and tamari and stir. Cook for 2 more minutes and taste. If youthink the soup needs more lemongrass, ginger or kaffir lime, blend more now with1/2 cup of the broth. Otherwise, add the cilantro and cabbage and serveimmediately, garnished with mung bean sprouts, if using.



11/153

Some other terms you want to knowMis en place -a French term that translates as everything in place. It means to haveall of the ingredients prepped and the equipment on hand that are necessary for thecreation of the recipe

Mirepoix -a combination of onion, celery and carrot that is traditionally used as thebase of sauces, soups and stocks. The usual ratio is 2 parts onion, 1 part celery, 1 partcarrot.

Consomm -Commonly misused to define any clear broth soup, consomm isactually a type of clear soup made from stock that typically contains egg whites andanimal proteins.

Crme Fraiche Made from souring heavy cream, crme fraiche is slightly thickerand less sour than sour crme with a high butterfat content. Frequently used as a

garnish on soups. You can make a vegan version by blending nuts such as cashewsor macadamia nuts with a small amount of water, soy milk, or soy creamer and asplash of lemon juice. A quick and easy version uses vegan mayonnaise (instead ofthe blended nuts) mixed with lemon juice.



12/153

Vegan Fusion Technique: Blended Soups

The second type of soup is a blended soup. There are several ways to make deliciouscreamy plant based soups. This Vegan Fusion technique involves adding the ingredientsthat will make the soup creamy and blending.

To begin, prepare the soup as you would for a one pot soup. Then add an ingredient tomake it creamy and blend some or all of soup. For texture, you can then add choppedveggies, beans or tofu. Adding fresh minced herbs after the soup is blended gives a nicecolor contrast.

Ingredients we use to create creamy texture in soups include: nuts and seeds raw or toasted (see below) nut and seed butters silken tofu starchy vegetables such as potatoes or yams nut milks like almond or macadamia, coconut, soy or rice milk grains such as rice

arrowroot, irish moss, kudzu root powder, tapioca flour and other thickeningagentsTry blending in some of the following nuts:

Brazils Cashews Chestnuts Hazelnuts (Filberts) Macadamia Pecans Pine Nuts

Pistachios WalnutsAlmonds (preferably without skins) Peanuts (peanuts are actually legumes)

This next soup is a classic example of a creamy soup where a one pot soup is blendedwith macadamia nuts. We blend some of the soup for the creaminess effect and leavethe rest unblended for added texture. We also introduce the saut technique, whichadds enhanced flavor.



13/153

Shiitake Sea eggie ChowderCourtesyThe 30-Minute VeganGluten Free

We like to use a large (4 1/2-quart) skillet for making this soup but any medium pot willalso do the trick. Cut the veggies small to speed up the cooking process and keep theflame on low so that you can start the thicker veggies cooking while you're choppingthe others, adding them into the skillet as you go.Serves 4 to 6

1/2 cup arame (or hijiki) (see lesson 6)4 cups water or vegetable stock1 Tbl olive oil2 cups diced russet potatoes, unpeeled

1 tsp sea salt1 tsp black pepper1 cup diced yellow onion (about 1/2 onion)1 cup diced carrot (about 1 medium carrot)1 cup diced celery4 garlic cloves, pressed or minced4 cups shiitakes, stems removed, chopped small (about 8 ounces)1/2 cup macadamia nuts2 Tbl wheat-free tamari or soy sauce1 Tbl nutritional yeast1/4 cup minced Italian parsley

Soak the arame in 3 cups of water and set aside.1.Heat the oil, potatoes, salt and pepper over medium-low heat, stirring occasionallywhile chopping the other veggies. Have 1 cup of water on hand and add smallamounts to the pan as needed to prevent the potatoes from sticking and burning.Add the onion, carrot, celery, garlic and shiitakes as you go and keep stirringoccasionally until all of the vegetables are soft and tender (about 3 to 5 minutesafter the shiitakes are in), and turn down the heat to low.

2.Place the macadamia nuts in a blender and slowly blend while adding in 2 cups ofthe arame soak water (see Box). Blend on high for as long as necessary to grind themacadamias into a milky liquid.

3.Add 1 1/2 cups of the sauted vegetables to the blender along with the tamari, and

nutritional yeast. Blend for another 20 seconds or until creamy.4.Pour the blended mixture back into the saut pan or pot and add the parsley,arame and remaining arame soak water over medium-low heat, stirring untilthoroughly heated. This is a thick soup, heating too long and/or reheating willrequire you to add a little more water to thin it out.

Tips and TricksWhen making nuts into milks like this one (unstrained), you need to add the water as



14/153

slowly as possible to make sure that the nuts blend up well. This will be different for alltypes of blenders. Too much water will make the nuts (especially macadamia nuts)bounce around in the water and not grind up enough, resulting in chunky milk. Addingthe water very slowly in the beginning allows the nuts to form a nut butter consistency,then you can add the remaining water a bit more quickly and you'll have creamy milk.

Variations~Although the shiitakes lend a very clam-like consistency to the soup, you may

substitute crimini or other mushrooms when necessary.~Add a couple strips of diced Fakin Bacon or Tempeh Bacon

Vegan Fusion Technique: Sauting

Sauting involves cooking in a pan at a medium to high temperature, usually with oiladded. It is recommended to heat the pan before adding the oil. Recommended highheat oils include safflower, sunflower, grape seed, and sesame. Some oils such as flax,hemp, or pumpkin seed are not appropriate for sauting. You can use a saut pan or tryusing a wok.

This is the technique used in the famous stir fry - with all its variations. If you do use awok, remember the sides of the wok are cooler than the bottom. As you add newveggies to your stir fry, move the older ones to the side to allow the newer ones to cookon the hotter surface.

Vegan Fusion Technique: Steam sauting

Steam sauting is an alternative to the saut method just mentioned. It may be used bythose wishing to eliminate the use of heated oils in their diets. Water or stock is used

instead of oil in the initial cooking stages for dishes that are sauted. Place a smallamount of water or stock in a heated pan, add vegetables and follow the recipes as youwould if using oil. Add small amounts of water at a time if necessary to preventsticking. Lemon juice or tamari may also be mixed in with the water for added flavor

Vegan Fusion Technique: Toasting spices, nuts andseeds

Toasting spices brings out a depth of flavor that enhances dishes. Toasting can be donein a saut pan.1.Heat saut pan or dry skillet on medium heat.2.When pan is heated, add spice and stir constantly until a strong aroma is released,approximately 30 seconds.

*Try toasting nutritional yeast in the same manner for an enhanced nutty flavor*

You can also toast spices in oil to impart their rich flavor to the oil and the rest of thedish. Use this method when you are cooking other items in the same pan.



15/153

1.Heat a small amount of oil in pan on medium heat.2.When pan is heated, add spice and stir constantly for approximately 15-30 secondsbefore adding remaining ingredients in the recipe.

Toasted spices can be stored in their own jar on your spice rack. You can grind wholespices with a spice grinder or a mortar and pestle Toasted cumin powder is one of ourfavorites.

Try toasting cumin seeds and powder coriander seeds mustard seeds chilies and chili powder black pepper fennel

As with toasting spices, toasting nuts and seeds adds depth and enhanced flavor. Forthis, preheat an oven or toaster oven to 375. Place items to be toasted on a dry baking

sheet, and leave in oven until golden brown, and being mindful not to burn. Nuts andseeds may also be dry sauted in the same way as spices. Nuts become crunchier aftercooling down.

You can also try slow roasting nuts, seeds and spices for an even more robust flavor.1.Preheat the oven or a toaster oven to 225.2.On a dry baking sheet: bake nuts for 30 to 45 minutes or until they are browned;bake seeds for 20 to 30 minutes or until browned; bake spices for 15 to 20 minutesor until aromatic and browned.

This next soup utilizes two techniques. It includes potatoes to create a creamy textureand includes toasted spices for enhanced flavor.



16/153

Potato and Toasted Spice SoupServes 5-6

1/2 tspfennel seed1/2 tspcumin seed

1/4 tsppepper corns6 cupsfiltered water or stock2 medium potatoes (3 cups, chopped)1 cupcelery, chopped small1 medium carrot, sliced thin (1 cup)1 medium onion, chopped (1 cup)2 tsp garlic, minced2 tsp rosemary, dried1 1/2 tspsea salt1 tsp thyme, dried1/2 tsp oregano, dried

3 Tbl wheat-free tamari or soy sauce1/4 cup nutritional yeast

1.Place fennel, cumin and peppercorn in a stock pot on medium high heat for 1-2minutes, stirring constantly, until aromatic and toasty. Add vegetables, spices, saltand water, cover and cook until vegetables are done, approximately 15 minutes.

2.Add tamari and nutritional yeast, remove from heat, blend in small batches andreturn to pot. Garnish with fresh minced parsley

Variations

~this soup is made creamy by the potatoes. Try with butternut squash, yams orsweet potatoes.~replace carrots with other veggies.~try adding 3 Tbl of fresh minced herbs after blending. Or add 2 Tbl of Italian spicemix or 1 Tbl of either Indian, Mexican or Moroccan spice mixes before blending.



17/153

Vegan Fusion Technique: Seasoning with herbs andspices

A main part of seasoning a dish consists of the herbs and spices that are used to give it aunique flavor. The same dish can be altered countless ways by varying the herbs andspices - creating completely different final products.

There are many time honored blends that are used in traditional ethnic cuisine - Indianfood with its curries, Italian with herbs like basil, parsley and oregano, and Mexicanwith its chilies and cilantro.

Once again, the best way to learn the different flavors and combos is to beginexperimenting with different herbs and spices. In many cases, herbs are actually someof the most life giving foods you can take include in your daily diet.

Take a moment to smell the herb, crushing it beforehand. Try chewing on the leafto get to know its flavor. Review its characteristics and read up on it.

Take a bowl of rice or a baked potato and add one herb or spice to the dish. See

how it tastes. Try different quantities and combos to find flavors you like. Its atrial and error process so have fun with it.

Some common leafy herbs

Herb Comments

Basil

Popular and flavorful herb used fresh or dried. A staple of Italian cuisine.The fresh leaves are used as the base in pesto sauces. There are quite afew varieties to choose from. Thai Basil is a wonderful addition tococonut curries and other Thai dishes. Indian Basil is known as thesacred Tulsi.

BouquetGarni

A pungent herbal bouquet used when simmering foods. Includes thyme,tarragon and oregano.

ChervilA staple of French cuisine as part of the Fine Herbes blend. Used in lightsauces and dressings. Has a fragrance like myrrh.

ChivesBest to add at end of preparing dish. Great with potatoes and in soups.One of the Fine Herbes of French cuisine. Also try with marjoram,rosemary, mint, and parsley.

CilantroBoth the leaf and the seeds are used in Mexican, Indian and Thaicooking. Has a slight citrus flavor. Also referred to as coriander. The rootis also used in Thai cuisine.

Dill

A biblical herb, dill has very aromatic leaves that are used fresh or dry.Use dry sparingly as it imparts a strong flavor. Seeds and flowers are alsoused. Common in European and North African cuisine. Try withcucumber, cabbage and with plant based crme sauces.



18/153

Fine HerbesUsed extensively in French cuisine. Includes fresh parsley, chives,tarragon and chervil. May also include marjoram.

Herbes deProvence

Another staple of French cuisine that typically contains dried thyme,rosemary, thyme, marjoram, basil, savory, and bay leaf. May also includelavender flowers. Thyme usually imparts the dominant flavor of the mix.

MarjoramHas a slightly sweet, citrus flavor. Used in Italian cuisine and in theFrench Herbes de Provence mix. Wonderful in soups.

MintsUse the young, tender leaves and stems. Commonly used in desserts,teas and in various ethnic cuisines such as Indian.

OreganoOregano has a strong flavor and its leaf is used in Italian and Greekcuisines. The dry herb often imparts more flavor than the fresh.

ParsleyComes in two forms. Curly leaf is generally used as a garnish. Flat leaf orItalian parsley has a stronger flavor and is preferred for culinarypurposes. Parsley is also used as a breath freshener.

Rosemary

Rosemary has a strong flavor and is usually used sparingly. Its fresh thinleaves can be minced or can use the whole stems and remove at end of

cooking process. The stem can also be used as a BBQ skewer for grilledveggies.

SageUse fresh leaves whenever possible. Part of the famous parsley, sagerosemary and thyme combination. The flowers of garden sage are edibleand make a beautiful garnish.

TarragonComes in Spanish and French varieties. Has a slightly sweet flavor. Itspart of common blends such as Fines Herbes, Herbes de Provence, andBouquet Garni. Its also used to flavor herbal white wine vinegar.

ThymeA savory herb with small leaves that impart a strong flavor to dishes used in Greek and African cuisine. Frequently used with tarragon and

oregano as part of Bouquet Garni. Also used in Herbs de Provence.Note: In general, 1 Tbl fresh herb may be replaced with 1 tsp of dried herb



19/153

Vegan Fusion Technique: Spice blends

Each type of ethnic cuisine has developed a rich history of flavors. The best way to getto know the various spices and herbs is you guessed itto taste them! Sample differentspices and quantities. Its fun to create your own blends and try them in various dishes.Store your favorite blends in jars and have them on hand to speed up the preparationprocess. When you are in the neighborhood, visit ethnic markets to discover the lessknown spices that will give an even more authentic flavor to your dishes.

We provide the following blends as a starting point.

Italian Spice MixMakes 6 Tbl

2 Tbl basil, dry

2 Tbl marjoram, dry1 Tbl oregano, dry1 tsp thyme, dry1 tsp garlic powder

Place all ingredients in a mixing bowl and mix well. Store in a glass jar.

Variations~You may also add any or all of the following: 1 Tbl sage, 1 tsp ground rosemary, 1tsp crushed red pepper flakes, 1 tsp ground fennel.

Serving Suggestions:~over fresh tomatoes~sprinkled on salad~added to oil and vinegar for a quick dressing

Basilis used extensively in Italian and Mediterranean cooking. With origins in Asia orAfrica, and cultivated for over 2000 years, basil has a rich folklore. Also referred to assweet basil, in the Middle Ages and in some countries today, it symbolizes love. InIndia it is considered a sacred herb and is referred to as holy basil or Tulsi. Essential oilof basil is shown to have anti-bacterial and anti-inflammatory properties.



20/153

Indian Spice MixMakes 7 Tbl

2 Tblcurry powder2 Tblcumin powder

2 tspturmeric powder2 tspcoriander powder1 tspginger powder1/2 tspcardamom powder - optional

Place all ingredients in a mixing bowl and mix well. Store in a glass jar.

Variations~try toasting the cumin and coriander~add 2 tsp of brown mustard seeds, 1/2 tsp cinnamon and a pinch of clove.

Serving Suggestions:~over cooked rice or quinoa with chopped cucumbers~tomatoes and shredded carrots~in quick stir-fries~added to toasted sesame oil and brown rice vinegar for Indian salad dressing~sprinkled on popcorn.

Cuminhas a slightly nutty and peppery flavor and is used extensively in Indian,Mexican, and Mid-Eastern cuisine. A medicinal spice with a rich history, it is beneficialfor the digestive system. Originally from Egypt, its been grown in the Middle East, India,China and Mediterranean countries for millennia. Cumin is mentioned in the Bible and

was widely used in Ancient Greece and Rome. In the Middle Ages in Europe, it was avery popular spice and considered a symbol of love and faithfulness.



21/153

Mexican Spice MixMakes 7 Tbl

1/4 cup chili powder2 Tblcumin powder

2 tsporegano, dried1/2 tsp cinnamon1/4 tsp cayenne pepper

Place all ingredients in a large mixing bowl and mix well. Store in a glass jar.

Variation~try toasting the cumin and chili powder.

Serving Suggestions:sprinkle over fresh cut tomatoes (also add lime juice, garlic, dicedred onion and cilantro also known as salsa), over avocado slices (covered with lime

juice) or in guacamole, or sprinkled on lightly oiled corn or flour tortillas along with seasalt- bake at 350 for 10 to 20 minutes, sprinkle over popcorn, or over fresh cookedrice/quinoa.

Oreganois a delicious staple of Mexican and Mediterranean cuisine with ancienthealing qualities. Originally cultivated in Northern Europe, oregano was the symbol ofjoy and happiness for the Ancient Greeks and Romans, who used it ceremoniously inmarriage rituals. Much of its lore is attributed to the beauty and aromatic fragrance ofthe mountains upon which it grows. Oil of oregano has strong antioxidant and anti-bacterial properties.



22/153

Moroccan Spice MixMakes 6 Tbl

2 Tblcumin, ground2 Tblcoriander, ground

1 Tblpaprika1 Tblturmeric powder1 tspginger powder1 tspcinnamon powder1 tspallspice powder1/2 tsp cayenne pepper

Place all ingredients in a large mixing bowl and mix well. Store in a glass jar.

Serving Suggestions:over fresh cooked cous-cous with shredded carrots, raisins anddiced red bell peppers, or sprinkled over cucumber or tomato slices.

If you are feeling adventurous, create exotic flavor combinations utilizing the followingfresh or dried ingredients:

Moroccan -cinnamon, cumin, ginger, saffron, cayenne, paprika, mint, anise seed, blackpepper, parsley, saffron, mint.Chinese -5-spice powder (Szechwan peppercorns, star anise, clove, cinnamon, fennel),cumin, garlic, ginger, cayenne pepper.Cajun -cayenne, paprika, garlic, basil, chile powder, thyme, cloves, onion powder, bayleaf, black and white pepper.

Jamaican allspice, scotch bonnet peppers, cinnamon, nutmeg, thyme, garlic, bay leaf,ginger, peppercorns, saffron, vanilla.Ethiopian cumin, cardamom, allspice, fenugreek, coriander, cloves, black peppercorns,red pepper flakes, ginger, turmeric, paprika, cinnamon.

Whats the difference between white pepper and black pepper?They both come from the same plant. The black peppercorn is picked early while it isstill green and dried in the sun until it is black. The white peppercorn ripens on the vinebefore being picked. The black pepper has a stronger, more peppery flavor. Many opt touse white pepper for aesthetic reasons when making white sauces etc.



23/153

Vegan Fusion Technique: Creating soup stock

Soup stock adds depth to dishes and is a great way to use vegetable trimmings from thepreparation of other dishes. It is a versatile and wonderful ingredient to have on hand.Use it for sauces, sauting, consomms, and a warm broth or use it in any of the recipescalling for vegetable stock.

For a simple soup stock: Save clippings and scraps of vegetables used in preparing otherrecipes. Place them in a large, thick-bottomed stock pot on low heat with water tocover and simmer until all veggies are completely cooked. Their flavor will be impartedto the broth. Experiment with different vegetables and herbs until you discover yourfavorite combinations. Strain well, add salt and pepper to taste.

Try using potatoes, celery, carrots, onions, parsley, parsnip, zucchini, leeks, corn cobsand garlic. Many avoid using vegetables that become bitter such as bell peppers,radishes, turnips, broccoli, cauliflower and Brussels sprouts. It is not necessary to adddry herbs or spices to a stock as it becomes flavorful unto itself. Some would usebouquet garni in mesh and remove. The stock may be frozen and defrosted for futureuse. You can even pour broth into ice cube trays, freeze and use as needed.

Ingredient Profile: MisoBefore we leave the soup lesson, we want to mention an ingredient that creates thequintessential quick and easy soup miso. High in protein, vitamins and minerals,miso is a cultured soy product with an ancient history of use in Japan. It comes inmany varieties including red, white, barley, and even chick pea. Each variety has itsown unique flavor, ranging from mild to strong, sweet to salty, and many flavors inbetween. Become a master of miso by experimenting with as many types as you can.Generally the lighter varieties are recommended in the warmer months, and darker

varieties in the colder months. Try the unpasteurized version for enzyme- richnutrition.

Though the list of what pairs nicely with miso is long, misos already complex flavortends to lend itself to modest combinations of complimentary ingredients such asdiced tofu, shiitake mushrooms and green onion; bean thread noodles, shreddedcarrots and celery; bamboo shoots, leeks and straw mushrooms.



24/153

Lesson 2 ~ Dressings and SaladsTechniques covered in this lesson:

Whisked dressingsBlended dressingsSimple saladsGrated saladsWarm SaladsRoasting vegetables

Recipes covered in this lesson:Mexican VinaigretteVegan RanchCreamy Poppy Seed DressingTahini DressingItalian Tomato SaladMexican Salad with Carob Mole DressingDaikon Carrot SaladWok-tossed Cabbage SaladRoasted Root Vegetable Salad

Vegan Fusion Technique: Blended dressings

The concept for most dressings is to start with an oil base, then add vinegar or lemon,herbs, spices and seasonings. Vinegar or lemon helps in bringing out the flavor of theseasonings.

Oil-free dressings are also incredible. The oil may be replaced with water, citrus juice,vegetable and fruit juices and blended fruits or veggies. You can also use blended nutsand seeds, roasted vegetables such as squash, and raw fruits and veggies such ascucumber, tomatoes, berries or papaya.

The ratio is generally 3 parts oil to approximately 1 part vinegar or lemon, although itcan vary depending on the type of dressing. When it comes to the fresh herbs andspices, there are many to choose from. As you progress in your seasoning experienceyou will know which herbs go well in which dressings.

Other items to add into dressings include: citrus juices wasabi powder mustard - stone ground or dijon olives capers horseradish toasted nuts and seeds seaweed chile peppers



25/153

ginger or pickled ginger avocado roasted or raw garlic sun-dried tomatoes veggies such as carrot, mushroom or your favorite roasted or grilled red peppers, garlic, mushrooms or other veggies squash, we prefer butternut or acorn

silken tofu

Oils we use in dressings:

Olive -ranges in flavor from mild to strong. Choose cold pressed. Virgin is from the firstpressing and contains most flavor and nutrients. Cold pressed is made without usingheat or chemicals. Avoid refined brands.Safflower and Sunflower -mild flavor, does not solidify when refrigerated. Good fordressings.Sesame -for oriental dressings try light (untoasted) or dark (toasted). Dark has strongerflavor, use only a small quantity.

Hemp -nutty and highly nutritious. One of the best sources of omega 3 and 6 essentialfatty acids (EFA). It should not be heated.Flax -light nutty flavor, source of omega 3, 6 and 9 essential fatty acids (EFA). It shouldnot be heated.

VinegarsMost vinegar will last for about two years in a cool, dark place. Once opened, vinegarshould be used within three to six months.

There are many types of vinegars, and most are associated with a particular ethniccuisine. Here is a sample of some of the more popular varieties:

Apple cider vinegar always use the raw and unfiltered variety. Used in Americancooking, apple cider vinegar is highly nutritious, with a lot of folklore surrounding itsbenefits. For a great book on the background of apple cider vinegar, including manyhealing tips, check out Folk Medicine by Dr. D.C. Jarvis.Balsamic vinegar -used in Italian cuisine, slightly sweet, fruity flavor and mild acidity.Champagne vinegar -light and mild vinegar with a delicate flavor.Raspberry vinegar -this is a mild and fruity vinegar that makes a terrific salad dressing.Red wine vinegar commonly used in European cuisine. Has a tangy flavor and is usedin vinaigrettes and marinades.Rice vinegar and rice wine vinegar popular in Asian dishes - sweeter, milder, and lessacidic than other vinegars.

Sherry vinegar -robust and fruity flavor used in Spanish cuisine.Umeboshi plum vinegar used in Asian cooking. It has a salty, fruity, and sour flavor.Strictly speaking this vinegar is not actually a vinegar. Its the brine from the umeboshiplum pickling process.

Lemon juice -there are many kind of lemons, we prefer the Meyer when available.Many people use lemon juice instead of vinegar, especially those on the pH diet.



26/153

Use the following recipe as a template to create a vast number of vinaigrettes. See thevariations to discover the ways the dressing may be altered.

Mexican inaigretteGluten-freeMakes 1 cup

3/4 cupsafflower oil1/4 cupwater2 Tbllime juice2 Tblapple cider vinegar, raw unfiltered2 Tbl pumpkin seeds1 Tblagave nectar or maple syrup1 clove garlic, minced (1 tsp)1 Tblcilantro, minced

1 tspchili powder1 tspwheat-free tamari or soy sauce1/2 tspcumin powder1/2 tspsea salt or to taste1/8 tspcayenne pepper

1.Place all ingredients in a blender and blend until creamy.

Variations~try replacing cilantro with other fresh herb such as basil, dill or parsley.~replace spices with 2 tsp of Mexican, Italian, Indian or Moroccan spice mixes.

~try adding 2 Tbl pumpkin seeds, with sunflower seeds, cashews, macadamia nuts,walnuts or pecans raw or toasted.~replace lime juice with lemon juice.



27/153

In the following dressing, the creaminess is created with blended cashews.

Creamy Poppy Seed DressingGluten-freeMakes 1 3/4 cups

1/2 cupfiltered water1/2 cupsafflower oil1/2 cupcashews, raw6 Tblorange juice, fresh squeezed if possible1 Tbl + 2 tspapple cider vinegar, raw unfiltered1 Tblpoppy seeds1 Tblagave nectar or maple syrup1 Tblmiso paste - optional1 tspstone ground mustard1 tsp wheat-free tamari or soy sauce, optional

Sea salt and fresh ground pepper to taste

1.Place all ingredients in a blender and blend until smooth and creamy.

Variations~try adding 1 tsp of minced garlic or ginger. Replace poppy seeds with 3 Tbl ofminced herb such as cilantro, basil or parsley.~replace cashews with macadamia nuts or sunflower seeds.~try replacing orange juice with lemon or lime juice.



28/153

egan Ranch DressingGluten-freeCourtesyThe 30-Minute Vegan

We were surprised to learn that ranch dressing originated from a dude ranch in 1950s

California, and that its actually one of the most popular dressings in the US . Sometimesyou just want to smother your salad in a rich, creamy dressing. This is the one tochoose. To turn this into a phenomenal Ranch dip or spread, leave out the soy milk.

Makes 1 1/4 cups

3/4 cup Vegenaise (or other vegan mayo)6 Tbl soy milk or rice milk2 tsp freshly squeezed lemon juice2 tsp raw apple cider vinegar1 garlic clove

2 Tbl minced green onion, white part only1/4 tsp paprika1/4 tsp sea salt1/4 tsp black pepperPinch of cayenne1 Tbl minced Italian parsley

1.Blend all of the ingredients except the parsley until creamy. Pour into a small bowl.Add the parsley, stir well and enjoy.2.This dressing will thicken if left in the fridge. Re-blend or whisk in some additionalsoy milk to return it to a pourable consistency.

Variations~replace the parsley with an equal amount of dill.~add 2 tsp nutritional yeast for a cheesy flavor.~for Green Garden Dressing - add another Tbl of minced parsley and include it inthe blending step.



29/153

Vegan Fusion Technique: Whisked dressings

Many dressings can be created without the use of a blender. Simply place theingredients in a mixing bowl and whisk together.

Tahini DressingMakes 1 cup

1/2 cuptahini1/4 cup + 2 Tbl filtered water1 Tbl + 1 tsplemon juice, fresh squeezed if possible1 Tblwheat-free tamari or soy sauce1 Tblgreen onion, diced1 tspapple cider vinegar, raw unfiltered1/4 tspgarlic or ginger, minced - optional

pinchcayenne pepper

1.Place all ingredients in a small bowl and whisk well. (After dressing has beenrefrigerated, you may need to add more water to achieve desired consistency.)

Variations~the texture and brand of the tahini will determine how much water, and tamari isneeded for this recipe. Taste and adjust as necessary.~try replacing the green onion with fresh minced herbs of your choosing.~try replacing tahini with nut butters such as almond, cashew or macadamia.

Tahini created from ground up sesame seeds, tahini is abundantly used in Mid-Easternand Mediterranean cuisine. Its a rich source of calcium and is a good source of essentialfatty acids (EFA), which are vital for cardiovascular, reproductive, immune and nervoussystems. The human body needs EFAs to manufacture and repair cell membranes.

Quick and Easy:Balsamic dressing. Combine 3/4 cup olive oil, 1/4 cup balsamic vinegar, 2tsp maple syrup, 1 tsp wheat-free tamari or soy sauce in a small bowl and whisk well.Try adding 2 tsp of fresh minced herbs, or 1/4 tsp minced garlic, and/or 1 tsp Dijonmustard.

Quick and Easy:Basil Oil. Use to enhance the flavor of any dish calling for oil. For 1 cup,blend 1 cup of olive oil with 2 cups of fresh basil that has been rinsed and dried.Blending for a few minutes will warm the mixture and allow more of the basil flavor tobe released. Strain well into a jar and store in the fridge for up to a week. You may alsopour into a plastic squeeze bottle and use to create beautiful green oil garnishes.

Quick and Easy:Herbal Vinegar. Add a few sprigs of rinsed and dried fresh herb to 16ounces glass bottle of white wine vinegar. Place the bottle in a sunny place for 2-3weeks. The longer it stays in the sun, the more flavor it will absorb. Try with tarragon,basil, chives, dill, lavender, rosemary, sage or thyme. Also try with 3 Tbl crushed fresh



30/153

garlic.

Quick and Easy:Balsamic Reduction. Reducing balsamic vinegar creates a delicioussauce that has the sweetness and rich flavor of the balsamic vinegar without the tang.This will keep for months in a glass jar in the refrigerator. Pour into a squeeze bottle anddrizzle over salads, vegetables or entrees. The most simple recipe calls for adding 2 cupsof a high quality balsamic vinegar to a heavy-bottomed sauce pan. Bring to a boil,reduce the heat to low and simmer with the lid off until the liquid is syrupy and reduced

to approximately 1/2 cup, stirring occasionally. You can enhance the flavor of thereduction by adding any or all of the following ingredients: two tbl of Sucanat ororganic brown sugar, a few sprigs of fresh herbs such as rosemary or thyme, a dozenwhole peppercorns, 2 whole garlic cloves, and/or 1/4 cup chopped onions. If adding theherbs, peppercorns, garlic or onions, strain the mixture well through a fine sieve after ithas had a chance to cool. The mixture will thicken as it cools. Enjoy any time you arelooking for highly concentrated intense flavor.

Vegan Fusion Technique: Simple Salads

Salads are a vast topic. You can turn a simple lettuce salad into a gourmet experience byadding foods that create many layers of flavors. Experiment with including the followingthat can transform your salad into an addiction.

the vast universe of dressings marinated sun-dried tomatoes croutons sauted / breaded mushrooms olive tapenade roasted red pepper fresh baked tortillas, pita, crostini caramelized onions (see note below) fresh or dried fruit sauting or warming the greens tofu feta (lesson 4) sprouts such as sunflower and buckwheat beans like garbanzo, kidney and navy nuts and seeds, raw or roasted, such as maple glazed almonds, walnuts, spicedcashews

edible flowers such as nasturtium, chive, garlic, basil, sage, dill, guava,

chrysanthemum, peas, fuchsias, borage, calendula, chamomile, mint, rose, squashblossom, marigold, dandelion.

Note:To caramelize onions, slice onion into 1/4 inch slices. Add the onions to a sautpan with oil and an optional tsp of sweetener such as Sucanat and cook over mediumheat for 30 to 40 minutes, stirring frequently. You can add 1/2 tsp of sea salt after about10 minutes. The onions will take on a caramel color and the natural sweetness of theonions will be intensified. The goal is to have the onions brown but not burned. Add 1 to2 tsp of balsamic vinegar at the end if you wish.



31/153

The next recipe is a simple cold salad where we combine raw ingredients in a bowl andmix well. Many salads, such as this one, benefit from marinating a while before serving.Experiment with different times for each dish to find the ideal marinade time.

Italian Tomato SaladGluten-freeServes 2-3

4 medium roma tomatoes 1/2 inch chop (2 cups)2 Tbl fresh basil, minced2 Tbl olive oil1 Tbl balsamic vinegar1 tsp minced garlicSea salt to tasteGround black pepper to taste

Place all ingredients in a large mixing bowl and mix well.

Serving suggestions~serve as an appetizer over toasted whole grain bread or crostini (thinly slicedbaguette, coated with olive oil and toasted) and topping with a clove of roastedgarlic~as a side dish along with a salad.~allowing to sit in the fridge for 20 minutes to an hour will enhance the flavor.

variations~Try adding 1 tsp of Italian spice mix. Add 2 tsp if fresh basil is not available.~Replace basil with cilantro, balsamic vinegar with lime juice and add 2 Tbl dicedred onion for a great salsa fresca.

Tomatoes are rich in lycopene, an antioxidant that has been linked with good hearthealth and offers protection against various other diseases. No other food has as muchof this important nutrient as the tomato. Centuries ago the French believed thattomatoes had aphrodisiac qualities and named them pommes damour or love-apples.



32/153

The following dish uses lettuce as a base and adds beans, vegetables and a powerfuldressing to create a unique salad experience.

Mexican Salad with Carob Mole DressingGluten-freeCourtesyThe 30-Minute Vegan

In the U.S., mole sauce is usually a savory sauce with a chocolate base. In Mexicohowever, the sauce comes in quite a few varieties. Here we use carob for a softer, moreluxurious creaminess.

Makes 4 large salads or 6 to 8 side salads

One 15-ounce can black beans or 1 1/2 cups cooked1 tsp wheat-free tamari or soy sauce

2 tomatoes, chopped medium1 cup corn (defrosted frozen corn), optional1/4 cup minced cilantro1 cup grated jicama8 cups salad greens, lightly packed (approximately 3/4-pound)

Carob mole dressing1/2 cup olive oil1/2 cup water1 Tbl toasted sesame oil1/4 cup carob powder

1 garlic clove1/4 cup cilantro1 Tbl agave nectar1 Tbl freshly squeezed lime juice1 tsp wheat-free tamari or soy sauce1 tsp ground cumin1/2 tsp chipotle chile powder (or add 1/2 tsp to the regular chile powder)1/2 tsp chile powder1/4 tsp cinnamon1/4 tsp sea salt

1.Drain and rinse the black beans well. Warm them up in a small saut pan or potover medium heat with a little bit of water (maybe a 1/4 cup), and the tamari, forabout 5 minutes and strain again. Refrigerate to cool.

2.In a mixing bowl, stir together the tomatoes, corn, and cilantro. Set aside orrefrigerate until serving time. Toss the jicama in with the salad greens and setaside or refrigerate as well.

3.Blend all of the carob mole dressing ingredients together for 20 to 30 seconds oruntil smooth. Transfer to a measuring cup or serving cup, and serve on the side.

4.Add the cooled black beans in with the tomato mixture and stir. Arrange the salad



33/153

greens on the serving plates. Top with the bean and tomato mixture. Add yourdesired amount of dressing. Avoid pre-tossing the salad in the dressing for afresher more vibrant dish.

Variations~Replace the black beans with your favorite beans such as pinto or kidney beans.~Use thinly sliced chili peppers to enhance the flavor of the salad. For milder chilesuse poblano, Anaheim or ancho. For some heat try chipotle, jalapeno or even

habanero. Blending one or two into the dressing would also spice things upconsiderably.

Optional:Add homemade tortilla chips:



34/153

Tortilla ChipsCourtesyThe 30-Minute Vegan

2 Tbl olive oil

6 corn tortillas (usually 1/2 package)1/2 tsp sea salt, or to taste

1.Preheat the oven to 400F. Use a pastry brush to spread a thin coating of the oliveoil over both sides of each tortilla. Stack the tortillas and cut them in half, then cuttwo more parallel lines into each half so that each tortilla is cut into 6 strips.

2.Oil a baking tray lightly with the olive oil. Lay the tortilla strips out over the sheetin a single layer and sprinkle with your desired quantity of salt. Bake for 15 to 25minutes or until the tortillas are hard but not browning. They will get crunchier asthey cool.

Go OrganicThe Organic Trade Association states that organic farming is based on practices thatmaintain soil fertility, while assisting natures balance through diversity andrecycling of energy and nutrients. This method also strives to avoid or reduce the useof synthetic fertilizers and pest controls. Organic foods are processed, packaged,transported and stored to retain maximum nutritional value, without the use ofartificial preservatives, coloring or other additives, irradiation or syntheticpesticides.

Some non-organic foods should be avoided more than others. The list of foods toavoid when possible includes: Peaches, apples, bell peppers, celery, nectarines,strawberries, grapes, cherries, carrots, and pears are high on the list of non-organicfoods to avoid. Further foods to avoid include spinach, lettuce, potatoes, greenbeans, hot peppers, cucumbers, mushrooms, cantaloupe, oranges and wintersquash.

Go tohttp://www.foodnews.org/ for a more complete list.

http://www.foodnews.org/http://www.foodnews.org/


35/153

Vegan Fusion Technique: Grated Salads

For the following recipe, the base ingredients are grated using either a grater or a foodprocessor with a grating attachment.

Daikon Carrot SaladGluten-freeCourtesyTaste of the East

Daikon is a Japanese word meaning large root. With origins in Central Asia, it is arelatively large mild radish. If you can find black sesame seeds, they make for a stunningpresentation, but any sesame seed will do.

1 large daikon radish, peeled and grated (2 cups)

3 carrots, peeled and grated (2 cups)1 Tbl peeled and minced ginger2 Tbl freshly squeezed lemon juice1 Tbl toasted sesame oil2 tsp wheat-free tamari or soy sauce2 tsp umeboshi vinegar2 tsp mirin, optional1/4 tsp sea salt, or to taste2 Tbl black sesame seeds

1.Combine the daikon and carrot in a large bowl and mix well.2.Combine the remaining ingredients except the sesame seeds in a small bowl andwhisk well.

3.Pour over the daikon and carrots and gently mix well. Top with sesame seedsbefore serving.

Variations~Try toasting the sesame seeds~Replace the umeboshi vinegar with rice vinegar or your favorite~Replace some of the grated carrot with grated beet~Add 1 clove garlic, pressed or minced



36/153

Wok-Tossed Cabbage SaladGluten-freeCourtesyTaste of the East

By stir-frying the dressing in this recipe you unlock a much deeper taste than the

average salad. And tossing the cabbage in the wok for a minute or two gives thecabbage a softer, more munchable texture.

Serves 6 to 8

1 1/2 tsp sesame oil1 tsp brown mustard seeds10 curry leaves, optionalPinch asafoetida1 to 2 green chilies, seeds removed and thinly sliced1 1/2 Tbl freshly squeezed lemon juice

1/4 tsp sea salt, or to taste6 cups finely shredded green cabbage1 cup shredded carrot (about 1 large carrot)2 Tbl minced fresh cilantro1/2 cup roasted peanuts, optional

1.Heat a wok or pot over medium heat. Add the oil and heat it for 1 minute, thenadd the brown mustard seeds. When they start to crackle add the curry leaves,asafoetida and chilies. Stir for 1 minute.

2.Add the lemon juice and salt and stir. Add the cabbage and carrot and toss quicklyfor 1 to 2 minutes, just enough to coat the cabbage and soften it slightly. Turn offthe heat and transfer to a serving bowl. Top with the cilantro and peanuts, ifusing, and serve.

Asafoetida:Also referred to ashing, asafoetida has a pungent and relatively unpleasantaroma when raw but imparts the taste of garlic and onion when added to cooked food.It is frequently used by those who avoid onion and garlic in their food. It is also used asa digestive aid.

The following salad is based upon roasting root vegetables. It may be served cold or hot.

This recipe blurs the distinction between a salad and side dish. Most would notconsider it a salad if it were served hot.



37/153

Roasted Root egetable SaladGluten-freeCourtesyVegan Fusion World CuisineServes 2-4

3 Tbl olive oil1/2 cup water or vegetable stock6 cups assorted root vegetables, chopped (parsnip, beet, sweet potato, carrot,Jerusalem artichoke, celeriac or other root vegetables)1/2 cup fennel bulb, chopped2 Tbl fresh herbs, minced (parsley, dill, &/or basil)1 tsp sea salt, or to taste1 tsp black pepper, ground to tastePinch cayenne pepper2 Tbl wheat-free tamari or soy sauce, or to taste1 Tbl balsamic vinegar

1.Preheat oven to 375. Rinse vegetables well and chop into 1/2 cubes. Combine allingredients, except tamari and balsamic vinegar, in a 9 x 13 casserole dish andmix well.

2.Bake until all vegetables are cooked through, approximately 45 minutes, stirringoccasionally.

3.Remove from the oven, cool for 5 minutes, add tamari and balsamic vinegar, mixwell.

Serving Suggestions~as an appetizer salad or side dish for tofu or tempeh dishes or portobello

mushrooms~in a tapas menu~over grains~as an entre salad over greens with sprouts, and a drizzle of poppyseed, ranch oryour favorite sauce or dressing.

Vegan Fusion Technique: Roasting vegetables

Roasting brings out a wonderful rich flavor. You will be amazed at how this simpletechnique enhances the flavor of any dish. To roast veggies, follow these simple steps.1.Preheat oven to 400.2.Place vegetables in a casserole dish or on a baking sheet.3.The veggies can be marinated, mixed with olive oil and spices, or simply cooked inwater and their own juices.

4.Cook until just soft, stir occasionally to make sure veggies are getting evenlycooked.

Good veggies to roast include the root vegetables such as beet, potato, carrot, yam andradish. Zucchini, corn, garlic and bell peppers are also awesome. We particularly like



38/153


39/153

Vegan Fusion Myth Busters

It is a complete myth to think that a vegan diet does not provide the necessary nutrientsfor us to thrive.

In 1995 report, the U.S. Department of Agriculture and the U.S. Department of Healthand Human Services affirmed that all of the bodys nutritional needs can be metthrough a well-planned plant-based diet.

In 2009, The American Dietetic Association restated their position that well-plannedvegan and other types of vegetarian diets are appropriate for all stages of the life cycle,including during pregnancy, lactation, infancy, childhood and adolescence. It is theirofficial opinion as well as that of the Dietitians of Canada that "appropriately plannedvegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionallyadequate, and may provide health benefits in the prevention and treatment of certaindiseases.

They go on to say that the results of an evidence-based review showed that avegetarian diet is associated with a lower risk of death from ischemic heart disease.

Vegetarians also appear to have lower low-density lipoprotein cholesterol levels, lowerblood pressure, and lower rates of hypertension and type 2 diabetes than non-vegetarians. Furthermore, vegetarians tend to have a lower body mass index and loweroverall cancer rates. Features of a vegetarian diet that may reduce risk of chronicdisease include lower intakes of saturated fat and cholesterol and higher intakes offruits, vegetables, whole grains, nuts, soy products, fiber, and phytochemicals.



40/153

Lesson 3 ~ The World of Grains and LegumesTechniques covered in this lesson:

Cooking GrainsGrillingSteamingBlanchingCooking LegumesRecipes covered in this lesson:Grilled Vegetables and Quinoa SaladMultigrain CerealCoconut Spinach RiceAsparagus RisottoTwo Bean SaladBlack Bean DipKitchari

See also Maple Granola (VF pg. 183), Buttermilk Pancakes (30MV pg. 66) Black EyeCollards (VF pg 144), Split Pea Roasted Parsnip Soup (VF pg 39)

Rice & Grain Dishes

Grains, beans and legumes and other complex carbohydrates are a wonderful additionto the modern day diet. For thousands of years, these staple food items have providedimportant nutrients. Science is also revealing how beneficial these life giving foods arefor heart and digestive health.

Grains are complex carbohydrate foods that are filled with fiber and nutrition. As such,they are the staple food for many of the worlds cultures. They promote energy and are

rich in minerals and B-vitamins, and are fun to cook with as well.

Whole grains contain an oil that can become rancid and attract insects if not storedcorrectly. To store grains, it is recommended to keep them in a tightly sealed containerin a cool, dry location. They can be stored in a refrigerator for up to four weeks and in afreezer for up to six months. Cooked grains may be kept in the refrigerator for up tothree days and in the freezer for up to three months.

Many grains may also be soaked and sprouted, therefore enjoyed in their live state.These sprouts may also be dehydrated and ground into flour for low temperature livefood baking.

Today we have the benefit of being able to enjoy incredible grains such as short grainbrown rice, buckwheat, millet, quinoa and barley. Additionally it is easy to create orpurchase pastas made with these life-giving grains. We try to eliminate as muchprocessed wheat as possible from our diet, because we feel that gluten is difficult foranyone to digest, etc.

More and more people are coming forward with wheat and gluten allergies orintolerances. It is theorized by some that up to 20% of the population has some sort of



41/153

reaction to eating gluten. Rice, buckwheat, quinoa, millet, amaranth, teff, and severalother grains are 100% gluten-free and wonderful options for anyone with a glutenintolerance. Most health-food stores today carry gluten-free flours including rice,tapioca, potato starch, sorghum, and others from Bobs Red Mill brand, making it mucheasier to enjoy a nutritious diet with a gluten-free approach.

Vegan Fusion Technique: Cooking Grains

Simply follow these instructions and you will always have perfectly cooked grains.

1.Rinse the grain thoroughly and drain the excess water.2.Bring the measured amount of grain and liquid (either vegetable stock or filteredwater) to a boil. You may wish to add a dash of sea salt.

3.Cover with a tight-fitting lid, reduce heat to low and simmer for the recommendedtime. Since the grain is being steamed, do not lift the lid until the grain is finishedcooking.

Cooking times may vary depending upon altitude and stove cooking temperatures. The

grain is generally finished cooking when it is chewy and all of the liquid is absorbed.Check out the attached grain cooking charts or Vegan Fusion World Cuisine or The 30-Minute Vegan.

The first dish is a perfect example of a simple grain-based salad. It consists of the IncanSuperfood quinoa, and has perfect balance of grilled vegetables, herbs and seasonings.



42/153

Grilled egetable and Quinoa SaladGluten-freeServes 4-5

3 1/2 cups filtered water or stock

2 cups quinoa3/4 tsp sea salt

3 1/2 cups assorted grilled vegetables, chopped (onion, bell peppers, zucchini,mushrooms, and or corn)1/2 cup kalamata olives, sliced1/2 cup green onion, sliced1/4 cup fresh herbs, minced2 Tbl balsamic vinegar or lemon1/4 tsp crushed red pepper flakessea salt and fresh ground black pepper to taste

1.Place quinoa, salt, and water or stock in a 3 quart pan and bring to boil. Reduceheat to simmer, cover and cook until liquid is absorbed, approximately 10 minutes.(If quinoa is already prepared, use 5 1/2 cups cooked quinoa for this recipe.) Placein a large bowl.

2.Grill vegetables according to method below. Add to bowl with quinoa andremaining ingredients and gently mix well.

Variations~try adding 2 Tbl flax oil and 1 Tbl of nutritional yeast.~try adding1 Tbl of any of the seasonings in this manual for a specific ethnic flare.

~try altering the fresh herbs and the veggies that are grilled. Or you may use roastedveggies instead of grilled.~try with another grain such as rice or couscous.~replace Grilled Vegetables with smoked ones (see Lesson 6).

Ingredient Profile: QuinoaThis ancient mother grain of the Incas is another one of our favorite Superfoods.Quinoa has been cultivated in the Andes mountain region for over 5000 years. Itcontains more protein than any other grain and is particularly rich in the amino acid

lysine, which is essential for tissue growth and repair. In addition to protein, quinoacontains a multitude of healthful nutrients including calcium and the B- vitamins.And yes, it is gluten-free.



43/153

Vegan Fusion Technique: Grilling

Nothing beats the flavor that grilling adds to dishes. You will be amazed how simple thisis while contributing a wonderful smoky flavor. Consider grilling tempeh and tofucutlets, as well as many vegetables such as portabella mushrooms, corn on the cob,onions, baby bok choy, peppers, zucchini, eggplant or whatever is in season in yourlocal area. Grilled vegetables are amazing to have on hand for last minute sandwichesand salads too.

1.Preheat grill.2.Place items to be grilled in a marinade. (See below or check out marinade recipesin Lesson 4) Marinate for a few minutes or even overnight. The longer an itemstays in the marinade, the more of the flavor it will absorb. Be careful not to overmarinate.

3.Place on grill and baste with basting sauce. Brush occasionally and grill until charmarks appear and the item is heated thoroughly, flipping periodically. If using agas grill, avoid placing items over a direct flame.

Simple Marinade1/4 cup water3 Tbl olive oil1 Tbl soy saucewheat-free tamari or soy sauce1 Tbl maple syrup1 Tbl Italian Spice Mix (see lesson 1)



44/153

The recipe is a twist on a breakfast favorite. A step above a simple bowl of oatmeal, thequinoa and kasha in the following recipe add a hint of nuttiness and create a groundingway to start the day, especially on cold winter mornings. Experimenting with thedifferent grains and add-ons listed below will help you create a new hot cereal each day.

Multigrain CerealGluten-freeServes 2 to 4

1/2 cup quinoa3 1/4 cups water1/2 cup rolled oats1/4 cup kasha (toasted buckwheat)1 medium banana, slicedPinch of cinnamonPinch of cardamom

Soy, rice or nut milk to tasteMaple syrup or agave nectar to taste

1.Place the quinoa and water in a small pot over medium low heat. Cook uncoveredfor 5 minutes.

2.Add the kasha and cook for 10 minutes, stirring occasionally.3.Add the rolled oats, reduce heat to low, and cook for approximately 7 minutes, oruntil all grains are cooked through, stirring frequently. Add additional water ifnecessary.

4.Add the banana, spices, milk of choice, and sweeten to taste.

Variations~Try adding 1 Tbl of almond butter or other nut butter after cooking.~Add your favorite fruits and dried fruits.~You can add the banana in with the oats while cooking for an extra infusion ofsweetness.~Toast chopped walnuts or other nuts or seeds in a toaster oven for a few minutesat 350F and add before serving.

Many variations are possible using different grains. See the grain cooking chart forcooking times. Consider rice and polenta as substitutions. Be daring and try a 4 graincombination with your favorites.



45/153

The next dish combines a grain (rice) with vegetables and a bean and Indian spices. Italso demonstrates cooking a grain in coconut milk.

Coconut Spinach RiceServes 6

1 tsp ground cumin2 tsp mustard seeds1 tsp curry powder1 tsp sea salt, or to taste1/2 tsp ground black pepperPinch cayenne2 cups white basmati riceOne 14-ounce can coconut milk, or fresh1 1/2 cups water or vegetable stockOne 10-ounce package frozen spinach (3/4 cup cooked spinach pressed firmly)

One 14-ounce can garbanzo beans- optional

1.Toast the cumin and mustard seeds in a medium pot for 1 minute over mediumhigh heat, stirring constantly. Add the curry powder, salt, pepper, cayenne, rice,coconut milk and water and bring to a boil.

2.Cover, reduce the heat to simmer and cook until the liquid is absorbed,approximately 10 minutes. Allow to sit for 5 minutes.

3.Add the spinach and garbanzo beans, if using, and gently toss well.

Variations~Add 2 tsp minced garlic and 1/4 cup diced onion along with the spices.~For a heartier dish, add another 10-ounce package of spinach.~Add 1/2 cup chopped roasted cashews along with the spinach.~Replace the basmati with brown basmati or another brown rice.



46/153


47/153

Place water in a pot with a steamer basket and lid, bring to a boil. Water should not beabove the bottom of the basket. When water boils, place veggies in basket and cookuntil just tender. The time will depend on the type of veggie and the size of the cut.

If several vegetables are used, place the firmer vegetables that take longer to cook, likeyams, carrots, cauliflower, etc. in the steamer first and steam for a few minutes. Addother vegetables like broccoli, green beans, red bell peppers, mushrooms, purple

cabbage, zucchini or snow peas, keeping all veggies vibrant and just cooked until tender.Please do not overcook. Check steam water periodically to make sure you dont run out.

Different people like their veggies cooked to different states of tenderness. Find yourpreference. In general its best to avoid overcooking, cook until they are just soft andtender for your enjoyment. This preserves as much of the nutritional value as possible.Experiment with different timings to discover how long it takes to cook them toperfection.

Vegan Fusion Technique: Blanching

Sometimes we like to precook some of the hardier veggies like the broccoli, Brusselssprouts, and cauliflower before using them in a saut. Blanching involves dipping anitem in boiling water from several seconds to a few minutes, and then placingimmediately into ice water. This helps stop the cooking process and keeps a fresh colorto vegetables.

This technique is used if you want to precook veggies for reheating later. Its also usedto keep vibrant colors on veggies for a cold pasta dish like pasta primavera. Tryblanching broccoli, and cauliflower to ad to veggie crudits. When the ingredients areleft in the water for longer, it is considered parboiled. We like to parboil string beans for

a few minutes before adding to our sauts.

Legume dishes

Legumes, including beans, peas and other pulses such as lentils, are a highly nutritiousaddition to the diet and are a great source of protein. They are a high fiber, low calorie,low fat, low sodium and cholesterol-free food. They are also quite high in essentialamino acids, vitamins and minerals.

As with grains, although it takes longer to cook the beans, the time of preparation andserving is less than 7 minutes. If you are pressed for time, canned beans are a suitablesubstitution. Make sure you choose organic beans whenever possible. There are manydelicious brands to sample.



48/153

Vegan Fusion Technique: Cooking Legumes

Before you cook legumes, it is recommended to clean thoroughly, rinse well and soakovernight. This improves digestibility and reduces gas. Other methods for improvingdigestibility include adding some fennel seeds, a handful of brown rice or a few strips ofthe sea vegetable kombu to the legumes while cooking. If you forget to soak beans overnight, a quick method is to bring beans and four times the amount of water to boil,remove from heat, cover and allow to sit for a few hours.

After soaking the legumes or boiling them in this fashion, discard the soak water, addthe measured amount of vegetable stock or filtered water to a thick bottomed pot,bring to a boil, cover, reduce heat to simmer and cook until tender. These times in thefollowing chart are for cooking dry legumes. Please reduce cooking time by 25% whenlegumes are soaked.

Do not add salt to the cooking liquid, it can make the legumes tough. Legumes are donecooking when they are tender, but not mushy. They should retain their original shape.

This first dish uses cooked beans as the base of a salad, which can be enjoyed cold or

warm.



49/153

Two Bean SaladGluten-freeServes 2-3

1 1/2 cups cooked kidney beans

1 1/2 cups cooked navy beans1/2 cup red bell pepper, diced1/4 cup green onion, diced small2 Tbl safflower oil1 Tbl tarragon, fresh minced1 Tbl lime juice, fresh squeezed if possible1 1/2 tspchampagne vinegar, raw apple cider vinegar or lemon juice1 1/2 tsp Dijon mustard1/2 tspgarlic or ginger, minced1/2 tspsea salt, or to taste1/4 tspfresh ground black pepper

3 dropswhite truffle oil, optionalpinchcrushed red pepper flakes

1.Cook beans according to instructions above, or use 1 can of each. Combine withremaining ingredients in a large bowl and mix well.

Serving suggestions~allow to sit for at least 15 minutes before serving. The longer it sits, the moreflavorful it will become.

Variations

~try experimenting with different beans. Replace tarragon with other fresh mincedherbs. Replace red bell pepper and green onion with diced fresh vegetables of yourchoosing.~try adding 1 tsp of Italian, Mexican, Indian or Moroccan spice mixes.



50/153

Black Bean DipGluten-freeMakes 4 cups

4 cupscooked blacked beans, drained and rinsed

2 Tbl coconut or safflower oil1 cup diced red bell pepper1 cup onion, diced1 Tbl garlic, minced4 1/2 tsp cumin powder4 1/2 tsp coriander powder1 Tbl chili powder2 Tbl apple cider vinegar, raw unfiltered, or lemon juice2 Tbl minced cilantro1 tsp sea salt

1.Place cooked beans in a large bowl and mash with a fork or potato masher untilmany of them are mashed. You can also place the beans in a food processor andprocess until smooth.

2.Place oil in a saut pan on medium high heat. Add onion, pepper, garlic and spicesuntil onions are translucent, approximately 5 minutes. Add apple cider vinegar,remove from heat and add to bowl with beans. Add cilantro and salt, mix well andenjoy your fiesta.

Serving suggestions~serve with chips and salsa, toasted pita bread or cucumber slices.~can use as a main filling for tacos, enchiladas or burritos.

Variations~try experimenting with different beans.~you can add 1 cup of assorted veggies, chopped small to saut after the onions aretranslucent, cook until vegetables are tender.~try replacing cilantro with other fresh minced herbs.



51/153

The next recipe is Kitchari, a staple dish in the Indian Ayurvedic healing tradition. Duringcleanses called pancha karma, royalty would eat this as their only dish for days at atime. Here we are combining a grain and a bean in the same cooking process.

KitchariGluten-freeServes 4-6

2 Tbl coconut or safflower oil2 tsp cumin seeds2 tsp fennel or mustard seeds1 Tbl ginger, minced1 cup brown rice1 cup mung beans, rinsed and drained7 cups filtered water or stock2 cupsassorted vegetables, chopped small

2 tsp coriander or curry powder2 tsp sea salt or to taste2 Tbl minced cilantro, optionalpinch asafoetida, optional

1.Place oil in a stock pot on medium high heat. Add seeds and ginger and stirconstantly until the seeds pop. Add rice, beans and water, reduce heat to mediumand cook for 35 minutes, stirring occasionally.

2.Add veggies and spices and cook for 5 minutes or until veggies, beans and rice arecooked through and most of the liquid is absorbed, stirring frequently.

Serving suggestion~Serve warm or cold as a side dish on top of a bed of organic green salad mix.

Variations~It is not traditional, but adding a bit less salt and adding 1 Tbl of wheat-free tamarior soy sauce imparts a nice flavor to this dish.~Have fun with adding different types of vegetables.~You can experiment with different Indian seeds and spices and different types ofmung beans. There are various varieties of split mung beans available. An Indiangrocery will have several different varieties to try. You will need less water for thesplit mung varieties.



52/153

Lesson 4 ~ Tofu, Tempeh, and Seitan DishesTechniques covered in this lesson:

MarinatingTofu and tempeh cubesStir-fryingBroilingTofu and tempeh cutletsWorking with arrowrootSweating eEggplantBraisingWorking with seitanSkewering

Recipes covered in this lesson:Maple Balsamic MarinadeLemon Dijon MarinadeKung Pao Tofu

Recipes covered in this lesson:Sesame Tofu with Wasabi Cream SauceBraised Tempeh with Sesame SauceSeitan Satay with Peanut Sauce

See also: Greek Salad (30MV, pg 144), Macadamia Nut Crusted Tofu (30MV, pg 224 ), TofuScramble (30MV, pg 62 )

Before discussing tofu and tempeh, lets take a look at marinades. Marinades areimportant when working with tofu and tempeh, as they can define much of the flavorfor the dish.



53/153

Vegan Fusion Technique: Marinade creation

Marinade ingredients greatly determine the flavors of a dish. Simply by placingsomething like tofu or a portabella mushroom in different marinades createsdramatically different taste sensations.

Creating marinades is both fun and rewarding. Below are a couple of our favoritemarinades. For live dishes, place your prepared vegetables in your marinade for aminimum of one hour before serving. For cooked dishes, place items in marinade for aminimum of 10 minutes. The longer it sits in the marinade, the more of its flavors it willacquire. We like to marinate our tofu (as well as vegetables) overnight if possible. Theseare great marinades that make enough for one pound of tofu or tempeh or two servingsof veggies

Be bold in your exploration of different marinades. Please use the following marinadesas a starting point on your own voyage of discovery. Some of our favorite marinadeingredients include: toasted sesame oil, mirin, mustard, minced garlic or ginger, maplesyrup, balsamic vinegar and a variety of spices and herbs.

Maple Balsamic MarinadeGluten-free

Makes approx 3/4 cup

1/2 cup filtered water3 Tbl wheat-free tamari or soy sauce2 Tbl olive oil or coconut oil1 Tbl maple syrup or agave nectar2 tsp balsamic vinegar or red wine vinegar1 tsp garlic or ginger, mincedPinch cayenne pepper

1.Place all ingredients in a medium size bowl and whisk well

Variations~try adding 1 Tbl of the Italian spice mix or 1 tsp of the Indian, Mexican orMoroccan for a specific ethnic flare.~add 1 Tbl of fresh minced herbs.



54/153

Lemon Dijon MarinadeGluten-free

Makes approx 3/4 cup

1/2 cup lemon juice, fresh squeezed if possible1/4 cup filtered water2 Tbl fresh herbs, minced (try thyme, oregano and parsley)1 1/2 tspdijon mustard (can use stone ground)1/2 tsp sea salt1/4 tsp fresh ground black pepper1/4 tsp cayenne pepper - optional

1.Place all ingredients in a medium size bowl and whisk well.

Variations

~try adding 1 Tbl of the Italian spice mix or 1 tsp of the Indian, Mexican orMoroccan~replace salt with 1 tsp wheat-free tamari or soy sauce.~add 1 Tbl of olive oil.

Tofu

An ancient Asian delicacy made popular today, here you will learn everything you needto know about tofu and tempeh. You will be truly amazed at the delicious ways you canprepare these versatile Superfoods. Tofu, which is processed soy bean curd, has its

origins in Ancient China. It is commercially sold in a number of different formsincluding extra firm, soft and silken. Each different form lends itself to a particular typeof food preparation. The recipes will describe which form of tofu is required for thedish.

The silken style may be blended and used to replace dairy products in puddings,frostings, dressings, creamy soups and sauces.

The soft type may be used cubed in soups or pured in sauces, spreads or dips. The firm style may be scrambled, grated in casseroles or cubed in stir fries. The extra firm style may be grilled or baked as cutlets, or it may be cubed androasted. It may also be steamed and used in steamed veggie dishes.

Firm and extra firm tofu may be frozen for up to 2 months. The defrosted tofu has

a spongy texture that absorbs marinades more than tofu that has not been frozen.Always make sure your tofu is as fresh as possible. For best storage, tofu should berinsed and covered with water in a glass container in the refrigerator. For thefreshest tofu, change water daily and use within 4 days.



55/153

Vegan Fusion Technique: Tofu and tempeh cubes

Tofu and tempeh cubes can also be marinated and then roasted. As with the sautedversion, they can be stored for a few days to be used in salads, stir fries or on their ownas a snack. Heres how:

1.Preheat oven to 400. Cut tofu or tempeh into cubes. Cubes can be cut intodifferent sizes, depending upon the dish, from 1/4 to 1. In addition to the cubes,you can also cut the tofu or tempeh into small cutlets.2.Place in a marinade of your choosing. Allow to sit for at least 5 minutes, beforeplacing on a well-oiled baking sheet or casserole dish. Remember, by altering themarinade, you will alter the flavor of your cubes.

3.Roast until golden brown, stirring occasionally to ensure even cooking. If makingcutlets, flip midway through the process. Try a convection oven or using a broilsetting for a crispier crust. For small quantities of up to one pound of tofu ortempeh, try using the toaster oven for this.



56/153

The following recipe makes use of extra firm tofu, roasted and cubed.

Lao Tses Kung Pao TofuGluten-freeCourtesyVegan Fusion World Cuisine

Serves 4-5

Tofu1/4 cup filtered water2 Tbl wheat-free tamari or soy sauce1 lb tofu, extra firm, 1/2 cubes1 Tbl sesame oil

Vegetable medley1 Tbl sesame oil1 cup onion, sliced1 Tbl ginger, peeled & minced1/4 tsp crushed red pepper flakes1/4 cup shiitake mushrooms, sliced thin1/2 cup red bell pepper, diced1 small bok choy, sliced1/4 cup water or vegetable stock1 cup purple cabbage, julienne, 2 strips1/2 cup snow peas1/4 cup cashews, whole2 Tbl Italian parsley, chopped

1 tsp hot sauceSoy sauceWheat-Free Tamari Or Soy Sauce to tasteSea salt, to tasteBlack pepper, ground to taste

Basmati Rice2 cups white basmati rice3 cups vegetable stock or water3/4 tsp sea salt

1.Preheat the oven to 375. Combine all tofu ingredients in a bowl and let sit for atleast 20 minutes. Place on a well oiled baking sheet or casserole dish and bakeuntil golden brown, approximately 20 minutes (convection ovens work great forthis purpose). Place in a large mixing bowl.

2.Prepare rice according to instructions in Lesson #3. Place in the mixing bowl alongwith the tofu.

3.Place oil in a large saut pan on medium high heat. Add onion, pepper, mushroomand ginger and cook for 5 minutes, stirring frequently. Add bok choy and water orstock and cook for 5 minutes,



57/153

4.stirring occasionally. Add cabbage, snow peas and cashews, cook for 5 minutes,stirring occasionally.

5.Add parsley, soy saucetamari, hot sauce, and salt and pepper to taste, and mixwell.

6.Place the vegetables in mixing bowl with tofu cubes and rice, gently mix well.

Variations

~Countless variations are possible. Tempeh or seitan may be used instead of tofu.Different marinades and sauces may be used for tofu. Rice may be replaced withother grains. Different vegetables of your liking may be used.

Vegan Fusion Technique: Stir frying

Stir frying is a popular cooking technique in Chinese and other Asian cuisine thatinvolves sauting ingredients at a very high temperature, often in a wok. There aremany tips for a successful stir-fry including having all of your ingredients prepped beforehand and having them be of a relatively equal size. Also, be sure to add the most dense

ingredients first, moving them up the sides of the wok as you add more vegetables tothe bottom.

A wok is a large pan with a rounded bottom that is used throughout South and SouthEast Asia and may trace its origins back to China. While most well known for hightemperature cooking, woks are also used for braising, deep frying, boiling, steaming(with a steamer basket) and even smoking (with a rack). Use with a long handled ladleand spatula to prevent burning.

Woks are traditionally cleaned using a bamboo brush rather than submerged in soapywater. This way they stay seasoned with that black well worn look. For regular

cleaning of your wok, simply brush off any food, wipe with a clean towel and rinse.Then set over a low flame on your stovetop to dry off the water. You never want to leavea wok to air dry, this causes rust. If the wok starts to look dull, brush lightly with oil(traditionally peanut or sesame oil) after heating

Vegan Fusion Technique: Broiling

Broiling involves cooking with heat from above. For most folks, broiling can be done inthe oven, using the broil setting.

Tofu or tempeh cubes can be broiled to create a crispier surface to the cubes. Broil

cooking healthy lessons online

Documents