the complete guide to vegan food substitutions: veganize it! foolproof methods for transforming any...
TRANSCRIPT
“Exasperatedbyeggs?Challengedbycheese?Yourlifeisabouttochange,thanks to The Complete Guide to Vegan Food Substitutions! Fun andinformative,thebookdiscussesthescienceofcookingandbakingandshowshoweasyitistoembraceacruelty-freelifestyle.Filledwithmorethan200tried-and-true recipes, this book is essential for any vegan or aspiringvegan’sbookshelf.”
-TAMASINNOYES,authorofAmericanVeganKitchen
“Funandinformative,TheCompleteGuidetoVeganFoodSubstitutionsisacreativefeast fortheeyes, fuel for imagination,andmost importantly,atruepalatepleaser.Expecttobeentertainedandsatisfiedbythisone-of-a-kindcookbook.”-ALISAFLEMING,authorofGoDairyFree:TheGuideandCookbook
forMilkAllergies,Lactoseintolerance,andCasein-Freeliving(www.GoDairyFree.com)
“Itisnotjustright,itisbeautiful;itisinspiredanditmakesaperfectgiftforthoserelativeswhoalwaysaskwhatonearthyoueat!”-JEFFREYMASSON,Ph.D.,bestsellingauthorofWhenElephantsWeep,
TheFaceonYourPlate:TheTruthAboutFood,andTheDogWhoCouldn’tStopLoving
“The Complete Guide to Vegan Food Substitutions is a gold-mine foranyonedesiringtounderstandthepracticalkeystohealthier,kinder,moreplanet-friendlyeating.Ihavefoundittobeatreasuretroveofsubstitutiongemstoconfidentlyveganizetraditionalrecipeswithnosacrificeoftasteortexture,and it’spackedwithuser-friendlyrecipesandbeautifulphotos toboot.Notonlyaretherearesectionsonthesavvysubstitutionofdairy,egg,meat,andanimalby-products,butforgluten,soy,sugar,andfataswell.Atlastwehaveapracticalmanualtoreclaimnutritionalsanity!”-WILLTUTTLE,PH.D.,pianist,composer,formerZenmonk,authorof
theacclaimedbestsellerTheWorldPeaceDiet,andrecipientoftheCourageofConscienceAward
INCLUDESRECIPES!
THECOMPLETEGUIDETO
VEGANFOODSUBSTITUTIONS
VeganizeIt!FoolproofMethodsforTransformingAnyDishintoaDeliciousNewVeganFavorite
CelineSteenandJoniMarieNewmanAuthorsof500VeganRecipesPhotographybyCelineSteen
Contents
Introduction
SECTION ONE: LET THE COWS COME HOME! FOOLPROOFSUBSTITUTIONSFORDAIRY
Chapter1HowToSubstituteforDAIRY
Recipes
Chapter2HowToSubstituteforCHEESE
Recipes
SECTION TWO: MAKE THE CHICKENS SMILE! FOOLPROOFSUBSTITUTIONSFOREGGS
Chapter3HowtoSubstituteforEGGS
Recipes
SECTION THREE: KEEP THE FARM ANIMALS FLOURISHING!FOOLPROOFSUBSTITUTIONSFORMEAT
Chapter4HowtoSubstituteforBEEF,CHICKEN,PORK,andSEAFOOD
Recipes
SECTION FOUR: LEAVE THE BEES TO BUZZ! FOOLPROOFSUBSTITUTIONSFORANIMALBY-PRODUCTS
Chapter5HowtoSubstituteforHONEYandGELATIN
Recipes
SECTION FIVE: LET YOUR BODY REJOICE! FOOLPROOFSUBSTITUTIONSFORGLUTEN,SOY,REFINEDSUGAR,ANDFAT
Chapter6HowtoSubstituteforGLUTEN
Recipes
Chapter7HowtoSubstituteforSoy
Recipes
Chapter8HowtoSubstituteforREFINEDSUGAR
Recipes
Chapter9HowtoSubstituteforFAT
Recipes
SECTION SIX: ENJOY KITCHEN SUCCESS! THE COMPLETECHARTOFVEGANFOODSUBSTITUTIONS
Acknowledgments
AbouttheAuthors
Index
Introduction
SO HERE YOU ARE, leafing through The Complete Guide to Vegan FoodSubstitutions.Welcome!Nomatterwhatyourreasonsforwantingachange,thefact remains that you’re doing something for your health, the good of theanimals,aswellastheplanet.Aguidetoveganfoodsubstitutionshasneverbeenmoreneeded,considering
thenumberofpeoplewhoarechoosingtomakelifestylechangesforethicalorenvironmental reasons.Equally importantare thosewhohavenochoicebut tocompletelyoverhaultheireatinghabitsduetohealthissues.Withsomanywaystoreplacetraditionalingredientswiththosethatarefree
ofanimalproductsandallergens,youwillsoonwonderwhyanyonewouldevenbotherwiththelesshealthy,notcruelty-freeversionsinthefirstplace.Wecreated thisbook tounveil themysteriesofvegan foodsubstitutions, to
makeitpossiblefortheeverydayhomecooktocreatedairy-free,egg-free,meat-free,andanimal-freedishesthatarebothdeliciousandkind.You may have family recipes going back several generations and feel like
givingthemahealthier,animal-friendlyspin.Whileyoucouldsimplygooutandtry to findavegancookbook that contains a somewhat similar recipe, there isenormousandlastingsatisfactionthatcomesfromknowingthatprettymuchanydishcanbemadeveganusingyourownhandsandyourownsetofcookingandbaking skills. That’s the goal of our book: to give you the know-how andconfidencetotransformanytraditionalrecipeyoucomeacross—andhavethedishturnoutdelicious,healthy,andkindeverysingletime.Throughoutthisbook,wewillteachyouhowtomakeyourown,orshopfor
simpleingredientswapsthat“veganize”yourfavoriterecipes.Wewillgiveyourecommendationsonparticularproductsandbrandsthathaveperformedwellinour kitchens. Then, at the start of each chapter, we will walk you through atraditional recipe andpoint out preciselywhatwewoulddo tomake it vegan.Beforeyouknowit,you’llhavethatsameability—allowingyoutolookatanyrecipeandinstantlytranslateitfortheveganchef.We’rebigfansofmakingourfoodfromscratch.It’susuallycheaperandso
importanttoknowexactlywhatgoesintoourfood.Asabonus,wecanalsotakefull credit for the outcome! That being said,we find that the quality of someitemshaveyettoberivaledinthehomekitchen,so,forinstance,westicktothestore-bought kind of cream cheese and other melt-y cheeses. And in otherinstances,we’rejusttoolazytobothermakingthingsliketofuandtempeh.Enoughpreambles;let’sgetstartedonthistastytripintothemagicalworldof
veganfoodsubstitutions!(Unicornsnotincluded.)
ANoteonFoodAllergiesWecannotstressenoughhowvitalitisthatyoukeepanextremelycloseeye
ontheingredientsyouusebeforemakingarecipethatislabeledasbeinggluten-,nut-,soy-free,andsoon.Whilewehavedoneourbesttolabelsaidrecipes,allergensstillhaveawayof
sneaking into ingredients that you’d expect to be respectful of the restrictionsyouhavetofollow.Youareyourbestadvocate.Wecareaboutyourhealth,sopleaseuseextremecaution.Throughoutthisbookyouwillfindrecipeslabeledinthefollowingway:
CornFree:Recipesthatdonotcontaincorn.FortheMoreExperiencedCook:Recipesthattakealittlemoretimeandare
best enjoyed on days when you have more freedom. Or, that could beprepared in several steps, on several different occasions, to cut back oncookingand/orbakingtime.
Gluten Free: Recipes that do not contain gluten. Double-check ingredientlabels. Recipes that contain certain ingredients such as vinegars, grainalcohol,andflavorextracts(suchasvanilla)maybelabelledasglutenfree.Use your best judgment when consuming these products, and search outcertifiedglutenfreeingredientswhenpreparingfoodsforthosewithglutensensitivity. For more information regarding gluten free ingredients, visitCeliac.com.
LowFat:Recipesthatcontainthreegrams(theequivalentof27fatcalories)offat,orless,perserving.
NutFree:Recipesthatdonotcontainnuts.Double-checkingredientlabels. Quick and Easy: Recipes that take less than thirty minutes to whip up,
providedyouhaveintermediatecookingand/orbakingskills.Raw: Recipes that only contain raw ingredients or ingredients not heated to
temperaturesabove118°F(48°C).SoyFree:Recipesthatdonotcontainsoy.Double-checkingredientlabels.Wheat Free: Recipes that do not contain wheat. Double-check ingredient
labels.Throughout thebookyouwillalsosee the followingsymbols,whichhighlightthemainsubstituteineachrecipe,accordingtothesubjectmatterofthatchapter,sothatyoucaneasilydetectwhatworkswhereandhow:
DairySubCheeseSub
EggSubMeatSubFishSubBy-productSubGlutenSubSoySubSugarSubFatSub
IngredientsAsyouflipthroughthepagesofthisbook,youmaycomeacrossingredientsyouare not be familiarwith. That’s okay; it’s all part of the process.Most of theingredientsusedinthisbookcanbefoundinanysupermarket—andstoresmakeiteasyonusvegansbygroupingmostofthevegancheeses,yogurts,faux-meats,mayos,andotheritemstogether,usuallyintheproducedepartmentalongsidethetofu.Thelesscommoningredientsmayrequirea trip toyour localhealth-foodstoreorco-op,andifyou’reunabletofindaparticularingredientinyourarea,aquickInternetsearchshouldgiveyoumanyoptions.Below is a list of ingredients thatmay require extra explanationandabrief
description of how we use them throughout this book. More in-depthdescriptionsofcertainingredientsappearineachofthechapters.Beans: For convenience’s sake, we like to use canned beans, rinsing and
draining themthoroughly toget ridofunnecessaryextrasodium.Ifyouprefercookingyourown,morepowertoyou!Keepinmindthatone15-ounce(425g)canofbeansgenerallyequalsapproximately12/3cups(294g)cookedbeans,or2/3cup(120g)drybeans.ChiaSeeds:Smallmild-flavoredseeds,usuallydarkgrayorblack incolor,
that becomegelatinouswhen combinedwith liquid,making theman excellentthickeningagentinpuddings,dressings,andevencrackers.Flours: Scooping vs. lightly spooning? We’re of the lightly spooning and
scraping school. This means that we use a spoon to transfer flours into themeasuringcup,soasnottooverpackthestuff.Itcanmakeadifferenceinhowrecipesturnout,soit’sagoodthingtokeepinmind.Asforthekindofflourweprefer,weliketogetasmuchnutritionoutofour
foodaswepossiblycan,nomatterhowsinfulorhealthytherecipe.That’swhywegenerallyusewholewheatpastryflourforourbakedgoods.Ifwholewheatpastry flour is hard to find, you can simply combine equal amounts of
unbleached all-purpose and whole wheat flours to get the same results. Ofcourse,youcangowithall-purposeflouronly,ifyouwantbakedgoodsthataretruesttoform.Liquid smoke: A flavoring that’s stocked near the marinades in most
markets.Actuallymadebycondensing smoke into liquid form.A littlegoes alongwayingivingasmokyflavortomanyfoods.Maca powder: A dried root that is somewhat of a superfood, since it is
packedwithvitamins(B),minerals(includingcalcium),andaminoacids,andissaid to increase stamina, reduce fatigue, and even enhance libido. It is ratherexpensive,butalittlegoesalongway.Nondairymilks:We like ours to be unsweetened so that it lends itself to
prettymuchanyuse,butwearen’ttoopickyonwhichkind:soy,almond,rice,hemp...They’realltastybutyouwillhavetodoataste-testingforyourself,asbothbrandsandpersonalpreferencemightplaya rolehere.When it comes tomakingbuttermilkforbakingbycombiningnondairymilkandvinegarorlemonjuice,wefindthatsoyisthebestoption.Pleasehavealookatchapter1(page16)formoreonnondairymilks.Nutbutters:Welovethemall,aslongasthey’remadeofnothingbutnutsor
atmosthavealittlebitofaddedsalt.Pleasehavealookatchapter1(page17)formoreonnutbutters.Nutritionalyeast:Themagical,nonactivekindofyeastmostvegansadore.
Itsnuttyandcheesyflavorisabitofanacquiredtaste,sogiveyourselftimetogetused to it, andyoumight findyourselfhopelesslyaddicted to it likemanyothersbeforeyou.Lookforthevegetarian-supportformula(thiswillbenotedonthelabel),asitisenrichedinvitaminB12.Oils: We generally use neutral-flavored vegetable oils (such as canola,
vegetable,peanut,etc.)inbaking,unlessotherwisementioned.CanolaoilhasabitofabadreputationduetoGMOissues,soyoucanoptfor
peanutorvegetableoil,butthechoiceisuptoyouanddependsonwhatyoucanaffordorwhatyourhealthconsciencetellsyou.Whenitcomestocooking,weliketouseextra-virginoliveoilonsalads,andpeanutoilfordishesthatinvolvealongfryingtimeasithasahigh-smokepoint.There are two campswhen it comes to coconut oil: Some people think it’s
highlyunhealthy,whileothersswearbyitandthinkitcancureprettymuchanyailment—andsaveyourmarriage,too.We’reallformoderationandactuallylikethestuff,soyouwillfindafewrecipesinthisbookthatlistitasaningredient:Again,dowhatyourconscienceandwallet tellyou,andsubstituteaway!It is,after all, the purpose of this book to showyou that recipes do not have to be
rigid,andthatyoucandevelopyourownguidelinesforwhatsoundsandtastesrighttoyou.Salt andpepper:We like to respect your habitswhen it comes to salt and
pepper,sothemeasurementsyouwillfindinourrecipesaremeantasaguide.Weusuallyadd“totaste”sothatyoucanfollowyourneedsandpreferences.Wepreferusingseasalt,asitretainsaminusculeamountofminerals.Andwe
like to use a small amount of black salt in recipes that replicate eggs, to lendthemadelicatesulfurousflavor.Seaweed,suchashijiki,dulse,andnori:Edibleseaweedsaddafishyflavor
tofoodswithoutusingfish.Soysauce:Canbe replacedwith tamariorBraggLiquidAminos. Ifyou’re
watchfulofyour sodium intake,purchase the reduced-sodiumkind.The liquidaminosonlycontainasmallamountofnaturalsodiumandhappentobeglutenfree.Theflavorandcost,however,maytakealittlegettingusedto.Sriracha or “Rooster Sauce”: An addictive hot sauce made from chili
peppers,garlic,vinegar,andsaltgroundtogethertoformasmoothpaste.Checkforingredients,assomebrandscontainfishsauce.Sweeteners:We have used a wide selection of sweeteners in this book to
showyoutheirdifferentusesandqualities.Wemostcommonlyuseevaporatedcane juice(inplaceofgranulatedwhitesugar),brownsugar,Sucanat,andrawsugar.Asfortheliquidsweeteners,we’rebigfansofagavenectar,puremaplesyrup, and brown rice syrup.We have also dabbled in calorie-free all-naturalsweetenerssuchassteviaandxylitol.Pleasehavealookatchapter8(page226)to get more information about our most commonly used types of sweeteningagents.Tamarindpaste:Welovetousethissourcondiment,butthetypewefindat
the international foodstore isn’tmadeof100percent tamarindand thereforeabitmilderthanpuretamarindpaste.Adjustamountsaccordingtowhatyoucanfindandtoyourliking.Tofu and tempeh: Silken, soft,medium, firm, extra firm, even super firm!
Weusesilkenfordessertsandsauces,andprefer firmorevenfirmer tofryorbake.Keep inmind it’s best to press your tofu if you’re going to fry it, as itmakes for a chewier,meatier texture.Here’s aneasymethod:drain any liquidfromtheblockof tofuand thensandwich itbetweeneither twofoldedkitchentowelsorseveralfoldedlayersofpapertowelsandplaceaheavyobject,suchasabookorfryingpan,ontoptopressoutexcessmoisture.Allowtositforaboutanhourtopress.Pleasehavealookatchapter4(page109)formoreinformationabouttofuandtempeh.Vitalwheatgluten:Aperfectsourceofproteintomakedeliciousseitan(the
gloriouswheatmeat),orusedinbreadstoimprovetexture,glutenisthenaturalprotein portion removed from whole wheat. It can be found in most grocerystores these days or ordered online. It is important to know that vital wheatgluten flour is completely different from high gluten flour. The two are notinterchangeableandwillnotperformsimilarlyinrecipes.Xanthangum:Don’tletthenamescareyou:Thisnaturalcarbohydratethatis
producedfromcornorcabbagedoeswondersforgluten-freebakingandcookingbyaddingvolumetothegoods.Availableatmosthealth-foodstoresoronline,onebagshouldlastyouaverylongtime.Pleasehavealookatchapter6(page173)formoreinformationaboutxanthan
gum.
SECTIONONE
LETTHECOWSCOMEHOME!
FOOLPROOFSUBSTITUTIONSFORDAIRY
Chapter1
FromFrozenDelightstoDreamySauces:
HOWTOSUBSTITUTEFORDAIRY
DID YOU KNOW that the human race is the only species on earth thatconsumesanothermammal’smilkforsustenance?How’sthatforspooky?
ConsidertheFactsMilk’s primary function is to provide high levels of nutrition, including fat,protein, carbohydrate, and calcium, to a newborn baby through breastfeedingbeforethebabyiscapableofconsumingotherfoods.Innature,milkismeanttobeconsumedonlybytheoffspringofthemother
who is producing it. Milk contains high levels of casein, which is a proteinknowntohaveopiate-likeeffects.Thepurposeofthisistocauseanaddictiveresponseintheinfantsoitwillcravethemother’smilkandcontinuetofeedandnourish.Lactose is the sugar found in milk. In infants, the intestinal villi produce
lactase, an enzyme secreted specifically to break down lactose. As the infantgrows,theamountofnaturallyproducedlactasedecreases,makingitmoreandmoreuncomfortabletodigest.Isitanywonderthatsomanypeoplearelactoseintolerant?Itsimplyisn’tnaturalorhealthytoconsumeanothermammal’smilk.
GuidelinesforSubstitutingforDairyUnlikemanyotherfoods,substitutingfordairyisprettystraightforward.Forthemostpart, ifa recipecalls for1cup (235ml)milk, simply replacewith1cup(235 ml) nondairy milk, such as soy or almond milk. Same rule applies foryogurt,sourcream,andbutter.Allyouhavetodoisreplacetheseitemsata1:1
ratiowiththeirnondairycounterpart.
VEGANIZED!:SAMPLERECIPEHavealookatthefollowingtraditionalrecipeforanexampleofhowwewouldreplacethedairyandothernonveganingredients:
BROWNIEPUDDINGCAKEThispudding-likechocolatecakehasbeenadaptedfromtheBetterHomesandGardensNewCookBook.
PREHEATOVENto350°F(180°C,orgasmark4).Lightlycoatan8-inch(20cm)squarebakingdishwithcookingspray.In amedium bowl, stir together flour, evaporated cane juice, 2 tablespoons
(10g)ofcocoapowder,bakingpowder,andsalt.Combinemilk,oil,andvanillainasmallbowl.Foldwetingredientsintodry,
beingcarefulnottoovermix.Foldinwalnuts.Pourbatterevenlyintopreparedbakingdish.In a small bowl, stir together Sucanat and remaining 1/4 cup (20 g) cocoa
powder.Combinewithboilingwaterandslowlypourmixtureoverbatter.Bakefor40minutes.Placeonawirerackforabout30minutes.Scoopoutwhilestillwarmandtopwithvanillanondairyicecream.
YIELD:6to8servings
FindingDairySubstitutesattheStoreFindingnondairyversionsofoldfavoriteshasneverbeeneasier.Withtheever-growing popularity of veganism, as well as the prevalence of dairy allergies,mainstreamgrocershaveexpandedtheirofferingsoftheseproducts.
From milk to butter to sour cream to yogurt and even kefir, there is anamazingamountofnondairysubstitutesavailableatyourlocalmarket.Right alongside the cow’smilk, it is nowcommon to find soymilk, almond
milk, and ricemilk.These can also be found in aseptic packages for a longershelflife.Justremembertoshakethesemilksasingredientshaveatendencytosettle!Next to the Ben and Jerry’s, you can easily find delicious dairy-free ice
creamsmadefromsoy,rice,andcoconutmilk.Sittingrightalongsidethebutter,youwillfinddairy-freemargarinesbothintubsandinsticks.Ifyour local supermarketdoesn’t carry these items,our advice is to ask for
them.Mostgrocersaremorethanwillingtoplacespecialordersforcustomers,andiftheitemssellwell,theywillstartorderingmore!Almost all store-bought nondairymilkwill keepwell for seven to ten days
onceopened,whenstoredinthefridge.Almond milk: Tasty and creamy, rich in protein, this is a favorite in our
kitchens and we use it a lot for both cooking and baking. We like itunsweetened,butitcomesinanumberofflavors,too.Coconutmilk: Both in its full-fat form and lighter versions, coconut milk
adds creamydepthof flavor tomany savory and sweetdishes.Recentlymadeavailableincartonformspecificallyfordrinking,thismilkalsotastesgreatovercerealorallbyitselfinaglass.Hempmilk:Abitofanacquired taste;weprefer it in itschocolateversion
whenweareenjoying itasabeverage. Itsprotein levels fallbetween thoseofsoyandricemilks.It’sgoodforsomecookingusesandfabulousinlattes.Nondairybutterormargarine:Therearelotsofbrandsonthemarket,and
manyof themstillcontaindairyandnastyhydrogenatedfats.Becarefulwhenshoppingandkeepaneyeoutforsneakyingredientslikewheyandcasein.WepreferEarthBalancebothforitstasteandperformance.Nondairycreamer:Thickandcreamy,itmakesawonderfuladditiontoyour
morningcuppa,aswellasaniceenhancementforsavorysauces,icecreams,andotherdesserts.Weliketousetheunsweetenedkindwhencookingandbaking,asitisfarmoreversatilethantheflavoredversions.When it comes to heavier types of creams, we hear great things about
MimicCreme, Soyatoo!, and Oatly. These brands can be found in your localhealth-foodstoreoronline.Nondairysourcream:Severalbrandsareavailablethattastesorichtheywill
haveyoudoingdouble takes as towhetherornot it’s the real thing.Look forbrandssuchasTofuttiorFollowYourHeart thatdonotcontainhydrogenated
fats.Nondairyyogurts:Nowavailableinmanyvarietiesmadefromsoy,rice,and
even coconut milk. Many flavors are available for snacking, baking, andcooking.Lookforbrandsthatcontainliveactiveculturestogetthefullbenefitsofthecreamystuff.Nut butters: Peanut, cashew, almond, hazelnut, pistachio—so many
possibilities, so little time! Try to purchase organic as often as you can,especiallywith regards to peanut butter, as one of our favorite beans tends tocontainalotofpesticides.Make your own butters using a high-power blender such as aVita-Mix, or
toastwhatever nut youwant to turn into butter, anduse a coffee grinder.Theresultsarequiteamazing,eventhoughcleaningupcanbeabitofapain.Powderedmilk: Soy, rice, and coconut milk powders are available if you
onlyusemilkoccasionally.Becarefulwiththelatter,however,assomebrandsusecasein,forexample,asanadditive.Rice milk: Thinner than most other nondairy milks, but free of most
allergens,makingitaperfectadditiontohouseholdswhereallergiesareanissue.It’s rather low in protein and doesn’t perform very well in most cookingapplicationsasitisnotasrichandcreamyasnondairymilkssuchascoconutorsoymilk.Wefeelit’sbestenjoyedasabeverageorwithbreakfastcereal.Soymilk: The nondairy milk that is most commonly found in stores
worldwide.Be sure to check for ingredients, as they are not all created equal.Look for those enriched in calcium to get the most out of your drinkingexperience,andmakesurethattheusuallyaddedvitaminDisD2,notD3,asthelatterisaby-productfromsheep.It ispossible to finda flavor tosuitanypalateorcookingandbakingneed:
unsweetened, chocolate, vanilla, plain, and even crazier flavors such asstrawberry-banana,soynog,pumpkinspice,orpeppermintchocolate.Besuretodoatastetesttofindthesoymilkyoulikebest.Vegetableshortening:Goodasareplacementforbutterinbakedgoods.The
generalruletoreplace1cup(224g)butter is touse3/4cup(168g)vegetableshortening.Lookforabrandthatusesnonhydrogenatedoilsandisofcoursefreeof animal products. Again, we favor Earth Balance both for its taste andperformance.
MakingDairySubstitutesatHomePurchasingnondairymilkscangetexpensive,soifyouhavethetime,whynot
make your own? You’ll know exactly where the ingredients come from andthereforewon’thavetoworryaboutpotentialcross-contamination.Youwillfindthatitiseasytogetcreativeandsubyourfavoritenuts,seeds,
grains, and flavorings for the ones we chose in the homemade milk recipesincluded here.The texturewill depend on the amount ofwater you choose touse.Costlyequipmentisn’tevenarequirement,asyourgoodoldblenderorjuicer
willdoaproperjobofit.Allyouneedisafine-meshstrainerandcheesecloth,oroneofthenutmilkbagsthatareavailableforpurchaseonlineorathealth-foodstores.They’reeasytocleanandabitlesswastefulthancheesecloth.Ifyouhavetheopportunity, trytobuysoybeans,nuts,seeds,rice,andother
grains inbulk to loweryourcostandpackagingwaste.Also, ifyoucanaffordorganic,itisalwaysbest.
USENONDAIRYBUTTERMILKCombine1tablespoon(15ml)freshlemonjuiceorvinegar,suchasappleciderorwhitebalsamic,with1cup(235ml)unsweetenednondairymilk(soyworksbest).Letstandafewminutestoletthemilkcurdle.
USECOCONUTMILKCombine equal parts unsweetened dried coconut and water in a mediumsaucepan. Bring to a boil. Remove from heat, and let sit for one hour. Strainmixture through a fine-mesh sieve linedwith cheesecloth, or use a blender onhighspeedandthenstrain.
USENONDAIRYEVAPORATEDMILKMixingtogether2/3cup(122g)drysoyorricemilkpowderwith3/4cup(180ml) water will yield 1 cup (235 ml) evaporated milk. Use at a 1:1 ratio forevaporatedmilkcalledforinarecipe.
USENONDAIRYHALF-AND-HALFCombine 1/2 cup (120 ml) full-fat coconut milk with 1/2 cup (120 ml) anyunsweetenednondairymilk.Yields1cup(235ml)nondairyhalf-and-half.
USEINSTANTNONDAIRYCOFFEECREAMER
Mix 1 cup (184 g) soy or rice milk powder with 1 tablespoon (6 g) vanillapowderand1/4cup(30g)powderedsugarforaninstantcreamyboostforyourcoffee.
USESWEETENEDCONDENSEDSOYMILKBring 3 cups (705ml) soymilk and 1 cup (192 g) evaporated cane juice to asimmeroverlowheatandsimmeruntilliquidreducesto1cup(235ml).Strainanylumpsorsolidsbeforeusing.
TheRecipes:DairyBasedRecipes...withouttheDairy!Firstwe’lltakeyoubacktobasicswithsimpletriedandtruerecipesfordairy substitutes that you can make at home. Then, we will showcasedeliciousdishesusinghomemadeorstore-boughtdairysubstitutes.
BASICOLIVEOILBUTTER
GlutenFree QuickandEasy WheatFreeThis fast and easy spread makes an easy task of whipping up homemade“butter.” Though it doesn’t quite perform like the store-bought stuff whencooking andbaking, it certainly tasteswonderful on toast or a bagel, orwhenusedtomakegarlicbreadoroverhotcornbreadormuffins.
1/2cup(120ml)oliveoil6ounces(170g)silkentofu1teaspoonmacapowder1/2teaspoonseasalt1/2teaspoonxanthangum
USINGABLENDER,puréeallingredientsuntilsilkyandwhipped.Storeinanairtightcontainerinthefridgeforupto2weeks.
YIELD:1heapingcup(about200g)
Variations:Substitutecanola(oranymild-flavoredvegetableoil)fortheolive oil and add 3 tablespoons (63 g) agave to make whipped honeybutter.Tastesgreatwithcornbread.Add1tablespoon(15g)mincedgarlic,1teaspoondriedbasil,and1/4
teaspoonpaprikatomakeaspreadthat’sperfectforgarlicbread.
BASICHOMEMADESORTAYOGURT
GlutenFree LowFat QuickandEasy WheatFreeWhilethisisnotyourtypicalyogurtpackedwithliveculturesandothergoodies,wefinditisahandyrecipesinceitdoesexactly thesametrickstore-boughtyogurtdoes inbakedgoods,whilebeingcheaperandmorereadilyavailable.Theamountofcornstarchusedwilldependonthethicknessandqualityofthe
milk: 1 tablespoon is enough for soymilk, 2 tablespoons are necessary forcoconutmilk.Forano-cookversion,replacethecornstarchwith½teaspoonxanthanorguar
gumandblenduntilthickened.
1cup(235ml)full-fatsoyorcoconutmilk1 to2 tablespoons (15 to30ml) fresh lemon juice (1 is enough to curdlemilk,2bringsatypicalyogurtsourness)
2tablespoonssweetenerofchoice(24grawsugar,42gagavenectar...)1 to2 tablespoons (8 to16g)cornstarch,dependingonthicknessofmilkPinchfineseasalt
1teaspoonpurevanillaextract,optionalLemonzest,optionalFreshfruit,optional
COMBINEMILKandlemonjuiceinamediumbowl,letcurdlefor2minutes.Addsweetener,cornstarch,andsalt.Usinganimmersionblender,blendingredientsforoneminute.Heat in microwave for 1 minute for soymilk, 2 minutes for coconut milk.
Throughoutcooking,keepacloseeyetomakesurethemixturedoesn’tbubbleup.Blendagain.Heat in microwave for 1 minute for soymilk, 2 minutes for coconut milk.
Blendagainorsimplystirwithafork.Heatinmicrowavefor1moreminute:Thetopofthemixturewilllooklikea
thinpudding.Stirinoptionalflavoringsorfruit.Storeinfridgetothicken.Stiragainbeforeusing.Enjoychilledwithin4daysofpreparation.
YIELD:11/2cups(375g)
BASICTOFUSOURCREAM
CornFree QuickandEasy WheatFreeEventhoughyoucanbuypremadenondairysourcream,sometimesit’seasiertomakeyourown!
7ounces(198g)extra-firmtofu,pressedanddrained1/4cup(28g)rawcashews,groundintoafinepowder1tablespoon(15ml)whitericevinegar1tablespoon(15ml)lemonorlimejuice1tablespoon(18g)whitemiso1tablespoon(15ml)mild-flavoredvegetableoil
PLACEALLINGREDIENTSinablenderorfoodprocessorandblenduntilvery,verysmoothandcreamy.Keeprefrigeratedinanairtightcontaineruntilreadytouse.Shouldlastuptoaweek.
YIELD:11/2cups(355ml)
BASICPEANUTMILK
CornFree GlutenFree SoyFree WheatFreeThistakesourloveforpeanutstoawholenewlevelbyturningthemintoamilkperfect forbakingandcookingand leavingbehindapulp that replaces tofu inbakingquitebeautifully.Adjusttheamountofwaterandsweetenertoobtaintheperfect thickness, creaminess, and flavor you prefer. Check out our Pulp NotFictionMuffins(page75)thatmakegooduseofthismilkanditsleftoverpulp.
2cups(304g)finelychoppedpeanuts1/4teaspoonfineseasalt2tablespoons(24g)Sucanat
1/4teaspoongroundcinnamon,optional3cups(705ml)filteredwater
PLACEPEANUTS, salt,andSucanat ina largefryingpan.Toastonmediumheat,stirringconstantly,untilfragrantandlightlybrown,about2minutes.Addcinnamon,ifusing,andwater.Spoonmixtureintoblenderandblenduntilsmooth.Strainthroughafine-meshsieve,linedwithcheesecloth,orusenutmilkbags.
Donotdiscardthepeanutpulp!Storeinfridge.Stirorshakebeforeusing.
YIELD:2cups(470ml)
BASICVANILLACASHEWMILK
CornFree GlutenFree SoyFree WheatFreeUnlikealotofothernutmilks,thisoneneedsnostraining.Inaddition,youcanmakethiswithoutsoakingthenutsifyouareinahurry(justmakesuretoblenditalittlelonger).Cashewmilkisalittlethickerthanothernutmilks,soitlendsitselfnicelytosweetapplicationsandtastesamazingincoffee.Feelfreetoleaveoutthevanillaandagaveifyouwanttousethisinasavorydish(wonderfulincurries!).
5ounces(140g,about1cup)rawcashews2tablespoons(42g)agavenectar1tablespoon(15ml)purevanillaextract2cups(470ml)filteredwater
SOAK THE CASHEWS inwater overnight in the fridge. Rinse in cleanwater anddrain.Addsoakednuts,agave,andvanillatoablenderandaddwaterslowlyasyou
puréeonhighuntilmilky,about3minutes,oruntilthereisnomore“grit.”
YIELD:21/2cups(590ml)
Note:Forthinnermilk,increasetheamountofwatertogetyourdesired
consistency. For a thicker cream, reduce the amount ofwater to reachyourdesiredthickness.
WHITEORMILKCHOCOLATEBAR
DairySub: riceorsoymilkpowderfornon-fatdrymilkpowderUseyourhomemade chocolate in cookies by breaking it into small chunks to replacechocolate chips, or create specialty chocolates of your own! You can adddifferentflavoredextracts,evenloosetealeaves,food-gradelavenderpetals,andlemon peel to create one-of-a-kind confections for gift giving or personalenjoyment.The optional soy lecithin granules, found in the supplement section of your
localhealth-foodstoreoronline,aretheretohelppromotebondingbetweentheingredients.Feel free to leave themout ifyoudon’thaveeasyaccess to them,butmakesuretocompletelydissolveandmixallotheringredients.
FORWHITECHOCOLATE:3ounces(84g)food-graderawcacaobutter(notforuseasbodycream)1/2cup(60g)powderedsugar
1tablespoon(12g)ricemilkorsoymilkpowder1teaspoonpurevanillapowder1/4teaspoonsoylecithingranules,optional
FORMILKCHOCOLATE:2ounces(56g)food-graderawcacaobutter
2tablespoons(23g)ricemilkorsoymilkpowder2tablespoons(10g)unsweetenedcocoapowder1/4cup(30g)powderedsugar1teaspoonpurevanillapowder1tablespoon(14g)soylecithingranules,optional
INASMALLSAUCEPAN,meltcacaobutteronverylowheat.Onceliquefied,addinremaining ingredients and continue to stir until everything is completelydissolved.Pourintoamold(aloafpanworksnicely)andrefrigerateforabout1hourto
harden.
YIELD:One4-ounce(112g)bar
BERRYSUISSEBIRCHERMUESLI
DairySub:nondairyyogurtandnondairymilk CornFree WheatFreeIfyoufeellikestartingyourdayontherightfoot,trythisversionofthetypicalSwissbreakfast.Prepareitthenightbeforeandenjoyfirstthinginthemorning.
23.5-ounce(100g)packagesstore-boughtroastedchestnuts3/4cup(180ml)applecider
1/2cup(120g)nondairyyogurt1/2cup(160g)all-fruitberryspread
3/4cup(180ml)nondairymilk,moreifneeded2tablespoons(42g)agavenectar1teaspoonpurevanillaextractPinchgroundcinnamonPinchseasalt
1/3cup(40g)driedberries1cup(80g)old-fashionedoats3/4cup(113g)freshblackberriesandraspberriesHandfulslicedalmonds
PLACECHESTNUTSand1/2cup(120ml)ofcider inasaucepan.Bring toaboil,lowerheat,andsimmerfor6minutes,oruntil thechestnutsaresoftenoughtomashcoarselyandmostoftheliquidisgone.Setasidetocool.Using a blender, blend yogurt, berry spread, 1/2 cup (120 ml) of milk,
remaining1/4cup(60ml)cider,agave,vanilla,cinnamon,andsalt.Stirincooledchestnuts,driedberries,andoats.Themixturewilllookthinner
thanitshould,buttheoatswillusetheextramoisturetothickenup.Ifyoufindthatthepreparationisactuallynotthinenough,addmoreciderormilk.Coverandletsitovernightinthefridgetolettheoats“cook.”Add remaining 1/4 cup (60 ml) milk if the mixture is too thick. Adjust
sweetness to taste. Serve with fresh berries. Decorate each serving with asprinkleofalmonds.Keepsforupto4daysinthefridge.
YIELD:4cups(996g)
BASICMAPLECREAM
CornFree GlutenFree WheatFreeNeed something lusciously sweet and creamy to accompany yourwaffles andothersweettreats?ThiscreamtastesamazingservedwithCarrotCakeWaffles(page80)!
1cup(117g)walnuthalvesor(99g)pecanhalves3/4cup(180ml)puremaplesyrupPinchfineseasalt
2tablespoons(28g)nondairybutter2teaspoonsmapleextract1/2cup(96g)Sucanat12ounces(340g)extra-firmsilkentofu2teaspoonspurevanillaextract1teaspoongroundcinnamon,optional
COMBINENUTS,1/4cup(60ml)syrup,salt,andbutter insmallsaucepan.Cookovermediumheatforacoupleofminutes,untilthenutsbecomefragrantandthemixturethickensupalittle.Using an immersion blender or a food processor, blend all ingredients until
perfectlysmooth.Chillforatleast4hourstothicken.Useinwafflesorasatoppingforcakes.
Keeprefrigeratedforuptoaweek.
YIELD:21/2cups(590ml)
Note:GotleftoverMapleCream?Proceedtotherecipebelow!
BASICCHOCOLATEMAPLEDESSERTDairySub:justnaturallydairyfree!
1cup(235ml)BasicMapleCream(above)9ounces(255g)semisweetchocolatechips
12ounces(340g)silkensofttofu2tablespoons(30ml)puremaplesyrup
COMBINE MAPLE CREAM and chocolate chips in a medium bowl. Heat in themicrowaveforabout1minute,oruntil thechipsmeltwhenstirring themwiththemaplecream.Combinewith tofu andmaple syrup.Using a blender, purée until perfectly
smooth.Serve chilled or frozen in small dishes. Thaw for a few minutes before
enjoying.
YIELD:6to8servings
SAVORYCHUTNEYMUFFINS
DairySub:nondairymilk(almond) SoyFreeTahiniandsesameoilpairupbeautifullyinthesetastymuffinstocreatearichand palatable muffin that will be perfect to buddy up with your Indian-styledishes.Becausethetextureofbothtahiniandchutneyscanvary,youmighthaveto
addmoremilkorwaterifthebatteristoothick.
Nonstickcookingspray1/2cup(144g)spicymangochutney1/4cup(64g)tahini1tablespoon(15ml)sesameoil(nottoasted)2teaspoonsgroundcoriander1/2teaspoonredpepperflakes,plusmore
tosprinkleontop
1cup(235ml)unsweetenedalmondmilk13/4cups(210g)wholewheatpastryflour2teaspoonsbakingpowder1teaspoonfineseasalt1teaspooncuminseeds
PREHEATOVENto350°F(180°C,orgasmark4).Lightlygreaseajumbomuffintinwithcookingspray.Inalargebowl,combinechutney,tahini,andsesameoiluntilemulsified.Add
coriander,redpepperflakes,andmilk.Siftflour,bakingpowder,andsaltontop.Folddryingredientsintowet,beingcarefulnottoovermix.Addextramilkif
needed.Dividebatterequallyintomuffincups.Sprinklecuminseedsandpepperflakesontopofeachmuffin.Bakefor40minutes,oruntilatoothpickinsertedintocenterofmuffincomes
outclean.Removefromthepanandletcoolonawirerack.
YIELD:6jumbomuffins
Note: If you don’t have a jumbo muffin tin, bake batter in a regularmuffinpanfor20minutes.You’llgetabout12muffins.
BUTTERYSAVORYQUICKBREAD
DairySub: nondairybutter andnondairymilkThis is the typeof rich,buttery, dense quick bread that just belongswith soups and stews. It containsquite a large amount of nondairy butter, which makes things even easier bycuttingonestep,sinceyouwon’thavetospreadanythingonitbeforeenjoyingeverybite.
Nonstickcookingspray
4ounces(112g)nondairybutter4ounces(112g)unsweetenedapplesauce
1cup(235ml)veganbeerornondairymilk1cup(80g)old-fashionedorquickoats,finelyground1cup(120g)whitewholewheatflour1cup(120g)breadflour1tablespoon(12g)bakingpowder
1teaspoonfineseasaltHandfulsunflowerseedsorslicedalmondstosprinkleontop
PREHEATOVENto375°F(190°C,orgasmark5).Lightlycoatan8x4-inch(20x10cm)loafpanwithcookingspray.Combinebutter,applesauce,andbeerormilkinamicrowave-safebowl,and
heatfor40seconds.Stirtomeltthebutter.Setasidetocool.Inalargebowl,whisktogethergroundoats,flours,bakingpowder,andsalt.Foldwetingredientsintodry,beingcarefulnottoovermix.Place batter into prepared pan. Sprinkle a generous handful of seeds or
almondsontop,pressingdowngentlytomakesuretheyadheretothebatter.Bake for 55 minutes, or until a toothpick inserted in the center comes out
clean.Looselycoverwithapieceoffoilifbreadstartstobrowntooquickly.Removefromovenandcoolonawirerack.
YIELD:One8-inch(20cm)loaf
PAPETVAUDOIS
DairySub:nondairybutterandnondairymilkorcreamer NutFreeWheatFreePapetvaudois isarich,traditionaldishofleekswithsausagefromtheFrench-speakingregionofSwitzerland.It isusuallymadewithbacon,sausage,cream,and dairy butter.What a treat it is to find once again that the animal-friendlyversionisjustasgood(perhapsevenbetter)thantheso-calledrealthing!Servewithyourfavoritesauerkraut-,onion-,orbeer-basedveganbratwursts.
1/4cup(56g)nondairybutter1 pound (454 g) fingerling potatoes, halved (about 1/2-inch [1.3 cm]chunks)
3cups(267g)leeks,whiteandlightgreenpartsonly,thoroughlycleaned,cutin1-inch(2.5cm)chunks
1largeonion,cutin1-inch(2.5cm)chunks1/2teaspoonfineseasalt1/4teaspoongroundnutmeg
Whitepeppertotaste1/3cup(80ml)vegetablebroth1/3cup(80ml)drywhitewine1teaspoonliquidsmoke
1/3cup(80ml)unsweetenednondairymilkorcreamer
MELT3TABLESPOONS(42g)ofbutterovermedium-highheatinalargesaucepanorskillet.Addpotatoes, leeks,onion,andsalt.Sautéfor10minutes,until thepotatoes
juststarttobrown.Addnutmeg,pepper,broth,wine,andliquidsmoke.Bringtoaboil.Cover and cookovermediumheat for 20minutes, or until the potatoes are
tender.Removelid,addremaining1tablespoon(14g)butteralongwithmilkorcreamer.Cookuntilverylittleliquidisleft.
YIELD:4servings
GRANOLABISCUITS
Dairy Sub: nondairy butter and nondairy milk Flaky, buttery, anddelicate—whoneedsrealbutterwhenyoucanhavetheseforbreakfastinsteadoftheheavilyprocessedbiscuitspoppedfromacan?
11/2cups(110g)granola11/2cups(188g)all-purposeorwholewheatpastryflour
2teaspoonsbakingpowder1/2teaspoonfineseasalt1/2teaspoongroundcinnamon1/4cup(56g)coldnondairybutter,
cutintosmallpieces2tablespoons(30ml)puremaplesyrup1/4cupto1/4cupplus2tablespoons
(60to90ml)coldnondairymilk
PREHEAT OVEN to 375°F (190°C, or gas mark 5). Line a baking sheet withparchmentpaperonasiliconebakingmat.Combinegranola, flour,bakingpowder, salt, cinnamon,butter,andsyrup in
foodprocessor.Pulseafewtimesuntilcombined.Addmilkuntilmoistdoughforms.Dividedoughinto6equalportionsofoneheaping1/4cup(77g)perbiscuit.Patdoughtoshapeintoround,1-inch(2.5cm)-thickbiscuits.Bake for 14 to 16minutes, until biscuits are light golden on top and at the
bottom.Letcoolonawirerack.
YIELD:6biscuits
PUMPKIN-DRESSEDSLAWWITHCHIPOTLEWALNUTS
DairySub:veganmayonnaise(forcreaminess) CornFree WheatFreeUsethiscreamyandcomfortingslawasasandwichfillingorenjoyitonitsown.No matter what, be sure to combine with the walnuts: The two just belongtogether!
FORCHIPOTLEWALNUTS:1cup(117g)walnuthalves1tablespoon(15g)adobosaucefromacan,including1/2teaspoonfinelychoppedchipotlepepper
1/2teaspoongroundcumin1/2teaspoonunsweetenedcocoapowder1/4teaspoonfineseasalt1teaspoonagavenectar
FORPUMPKIN-DRESSEDSLAW:
5tablespoons(70g)veganmayonnaise1/2cup(122g)pumpkinpurée1/2teaspoonfineseasalt1teaspoononionpowder2tablespoons(30ml)applecidervinegarPeppertotaste
1teaspoondijonmustard10ounces(283g)shreddedgreencabbage
TOMAKETHECHIPOTLEWALNUTS:Preheatovento325°F(170°C,orgasmark3).Combine all ingredients and spread onto a baking sheet; toast for 10minutes,stirringoncehalfwaythrough.Letcoolonsheet.
TO MAKE THE SLAW: Combine all ingredients except cabbage, until emulsified.Addcabbageandstirwell.Chillfor1hourtoletflavorsmeld.Servewithwalnuts.
YIELD:4servings
PEARANDCAULIFLOWERCURRY
DairySub:coconutoilandcoconutmilk CornFree GlutenFree
SoyFree WheatFreeThiseasyandspicy recipe is so low-keyyouwon’tknowwhat todowith thefree time it’ll give you.We love to pair it with Carrot Ginger Burgers (page114).
3tablespoons(42ml)melted
coconutoil1tablespoon(6g)garammasala1teaspoongroundcumin1/2teaspoongroundginger
1/2teaspoongroundcoriander1/2teaspoonbrownmustardseeds1/2teaspoonredchiliflakes1teaspoonturmeric1teaspooncoarseseasalt1smallheadcauliflower,brokenintosmallflorets
2firmpears,quarteredandcored2clovesgarlic,peeledandminced1/3cup(53g)choppedyellowonion
1/4cup(60ml)coconutmilk1/3cup(45g)dry-roastedsaltedcashews
1/4cup(15g)choppedfreshcilantroorparsley
PREHEATOVENto400°F(200°C,orgasmark6).Combineallingredientsina9x13-inch(23x32cm)bakingdish.Roastfor30minutes,stirringoncehalfwaythrough.Turnovenoffandleave
dish in theoven foranother15minutes,oruntil thecauliflower is fork tenderwithoutbeingmushy.Sprinklewithcashewsandcilantroorparsleybeforeserving.
YIELD:4servings
Note: Try serving this curry atop quinoa or rice, or alongside somemeatlessburgers.
CREAMYBUTTERNUTPASTABAKE
Dairy Sub: almonds, nondairy milk, and vegan mayonnaise (forcreaminess) Pasta is a surefireway to get your energy roaring, andwhen youdress itupwithflavor-richandnutritious ingredients thatmore thanmatch thetraditional cheesinessyou’re accustomed to?There truly isnothingbetter thanthat.ServewithCurlyMustardGreens(page262).
5cups(1kg)cubedbutternutsquash2tablespoons(30ml)extra-virginoliveoil1pound(454g)rotinipasta
1cup(160g)dry-roastedalmonds2tablespoons(30ml)adobosauce,fromachipotlecan1tablespoon(15g)choppedcannedchipotle1/2teaspoonfineseasalt2teaspoonsgroundcoriander1teaspoongroundcumin3clovesgarlic,peeledandminced1/4cup(40g)choppedonion2tablespoons(30ml)triplesecororangejuice
11/4cups(295ml)unsweetenednondairymilk
1/4cup(56g)veganmayonnaiseorsourcream2tablespoons(30ml)freshlemonjuice
TO ROAST SQUASH, preheat oven to 400°F (200°C, or gasmark 6). Toss cubeswitholiveoilandspreadonbakingsheet.Cookfor45minutes,oruntiltender.Setaside.Cookpastaaccordingtopackagedirections.Drainandsetaside.Inafoodprocessor,blendalmondsintoafinepowder.In a large saucepan, combine squash, adobo sauce, chipotle, salt, coriander,
cumin,garlic,andonion.Cookovermediumheatfor6minutes,untiltheonionsaretranslucent.Addtriplesecorjuice;simmerfor2minutes.Remove fromheat. Transfermixture to food processorwith almonds,milk,
mayonnaiseorsourcream,andlemonjuice.Blenduntilsmooth.Preheat oven to 375°F (190°C, or gasmark5).Combine cookedpastawith
sauceina9x13-inch(23x33cm)bakingdish.Pressdownevenly.Bakefor20minutes,oruntilgoldenbrown.Letstandfor15minutesbefore
serving.Tastesevenbetterthenextday.Freezeswell.
YIELD:6servings
PUMPKINBISQUE
DairySub:nondairymilk
QuickandEasyThis flavorful bisque is ready inmereminutes.Great as a snackor as amoresubstantialmealservedalongsidecrustybread.
1can(15ounces,or425g)pumpkinpurée11/2tablespoons(39g)yeastextractspread,suchasMarmite
3tablespoons(48g)naturalpeanutbutter2clovesgarlic,peeledandchopped3tablespoons(30g)finelychoppedonion2teaspoonsgarammasalaPepper1/2teaspooncayennepepper1teaspoonveganWorcestershiresauce
2cups(470ml)unsweetenednondairymilk2cups(470ml)waterorvegetablebroth2teaspoonspuremaplesyrup
COMBINEALLINGREDIENTS,exceptmaplesyrup,inasouppot.Bring to a low boil, lower heat, and simmer for 10 minutes, whisking
occasionally.Addmaplesyrup.Usingablender,puréetodesiredtexture,andserve.
YIELD:4servings
TRIPLEOLIVESPREAD
DairySub:silkentofu(forcreaminess) CornFree
QuickandEasy
WheatFreeDelicious as a sandwich spread but also great alternative to pesto on pasta orbakedpotatoes.
12ounces(340g)softsilkentofu,drained1/2cup(67g)pittedblackolives8pittedgreenolives1teaspooncapers,withoutbrine2tablespoons(30ml)whitebalsamicvinegar1/2cup(20g)packedfreshbasilleaves3tablespoons(45ml)extra-virginoliveoilFineseasalttotastePeppertotaste
PinchredpepperflakestotasteZestof1/2largelemon1largeclovegarlic,peeledandchopped
1/4cup(29g)toastedwalnuts
USINGABLENDER,puréeallingredientsuntilsmooth.Storecoveredinthefridge.Keepswellforupto4days.
YIELD:2cups(555g)
ROASTEDTOMATOAIOLI
DairySub:veganmayonnaise(forcreaminess) CornFree WheatFreeServe this creamy concoction as a hot or cold dressing for 1 pound (454 g)cookedpasta,withbakedpotatoes,orasasandwichspread.
FORROASTEDTOMATOES:1pound(454g)grapetomatoes1tablespoon(15ml)extra-virginoliveoil1/2teaspoonfinesalt1/4cup(40g)choppedonion3clovesgarlic,peeledandhalved
FORAIOLI:
1/2cup(112g)veganmayonnaise1 tablespoon (15 g) blended chopped canned chipotle pepper and adobosauce
1teaspoonpaprika1/2teaspoonfineseasalt2teaspoonsagavenectar1/2teaspoongroundcumin2clovesgarlic,peeledandchoppedPeppertotaste
TOMAKETHEROASTEDTOMATOES:Preheatovento400°F(200°C,orgasmark6).Combineallingredientsinan8-inch(20cm)squarebakingpan.
Roast for20minutes,stirringoncehalfway through,until the tomatoes looklikedeflatedtires.Removefromovenandsetaside.
TO MAKE THE AIOLI: Combine all ingredients and roasted tomatoes in a foodprocessororblender.Blenduntilsmooth.Serveasiswithpastaorbakedpotatoes,butchilltothickenbeforeusingasa
sandwichspread.
YIELD:23/4cups(605g)
CHOCOLATEPUDDING
DairySub:nondairymilk(Chocolatesoy) GlutenFree NutFree
WheatFreeFeel free to add various extracts to this delicious dessert, such as peppermint,almond, orange, or rum, to take your pudding from mighty tasty to simplyirresistible. This can take the place of nondairy yogurts in recipes like theWalnutChocolateBrownies(page88).
22/3cups(630ml)chocolatesoymilk1/4cupplus2tablespoons(60g)SucanatPinchfineseasalt1/4cup(20g)unsweetenedcocoapowder1/4cup(32g)cornstarch2teaspoonspurevanillaextract
USINGABLENDER,blendallingredientsuntilsmooth.Transfer into a large saucepan and cook over medium-high heat until
thickened,about6minutes.Transfer to small dessert dishes, cover with plastic wrap. Chill overnight
beforeenjoying.
YIELD:23/4cups(700g)or6to8servings
BERRYFROYO
DairySub:nondairyyogurt
CornFree
LowFat
GlutenFree
WheatFreeNondairyyogurtsare justasgoodas theirdairycounterparts.Wantproof?Trythisfrozendessert!
31/4cups(491g)freshorfrozenberries,partiallythawed
3six-ounce(170g)containersnondairyyogurtJuiceof½alargelemon,about2tablespoons(30ml)
1/4cup(84g)agavenectar1/2teaspoonpurevanillaextract1/4teaspoonpurehazelnutextract,optional1/8teaspoonpurealmondextract,optional
USINGABLENDER,blendallingredientsuntilsmooth.Strainusingafine-meshsieve,toremovepeskyseeds.Placeinice-creammakerandfollowmanufacturer’sinstructions.Placeinthefreezerforanhourbeforeenjoyingforfirmerfrozenyogurt.
YIELD:8largescoops
VANILLALATTEICECREAM
DairySub:vanillacashewmilk forcow’smilk GlutenFree SoyFreeThistastesamazingtoppedwithcaramelsauce,andmakesgooduseoftheBasicVanillaCashewMilk.
OnerecipeBasicVanillaCashewMilk(page22)or21/2cups(590ml)nondairymilk2cups(470ml)brewedcoffee1cup(192g)evaporatedcanejuice1/4cup(32g)cornstarchcombinedwith3/4cup(180ml)watertomakeaslurry
2tablespoons(30ml)purevanillaextract
COMBINEMILK,coffee,andevaporatedcanejuiceinamediumpot.Bringtoaboilandimmediatelyremovefromheat.Stirincornstarchslurrytothicken.Stirinvanilla.Place in the fridge to cool for a fewhoursbeforemaking it into ice cream.
Followthemanufacturer’sinstructionsonyouricecreammaker.
YIELD:71/4cups(36ounces,or1kg)
MAPLEORANGECREAMYSORBET
Dairy Sub: silken tofu (for creaminess) This is one tasty and refreshingdessertwhereincookiepiecestastelikelittlebitsofcaramelheaven.
1cup(235ml)freshorangejuice3/4cup(144g)rawsugar1cup(117g)walnuthalves
12ounces(340g)silkensofttofu1teaspoonpurevanillaextract1teaspoonmapleextractPinchfineseasalt
10 store-bought Speculoos cookies or 6 homemade Speculoos-SpicedCookies(page97),brokeninsmallpieces
COMBINEALLINGREDIENTS(exceptcookies)inblender,andprocessuntilsmooth.Chillforafewhours.Placeinice-creammakerandfollowmanufacturer’sinstructions.Addcookie
piecesabout5minutesbeforetheicecreamisdonechurning.
Placebackintothefreezerforafirmerconsistency,orenjoystraightaway.
YIELD:8largescoops
FROZENPOTSDECRÈME
DairySub: extra-firmor firm tofu (for creaminess and texture) Corn
Free GlutenFree WheatFreeRichandbittersweetdessert, ahoy!The tofuaddsawonderful creaminess andtexture to this treat, while the syrup, nectar, coffee, and chocolate give itmaximalflavor.
1cup(235ml)ChocoPBSyrup(page232)1/2cup(168g)agavenectarPinchfineseasalt3/4cup(180ml)hotcoffee8ounces(227g)unsweetenedbakingchocolate,chopped1tablespoon(15ml)purevanillaextract14ounces(397g)extra-firmorfirmtofu,drained,squeezedandcrumbled
COMBINE SYRUP, nectar, salt, and coffee in a microwave-safe dish, or in asaucepanonthestovetop.Heatfor1minute,oruntilwarmedthrough.Addchocolateandstirintowarmliquiduntilcompletelymelted.Usingablenderorfoodprocessor,combinewithvanillaandtofu,andblend
until perfectly smooth, scraping sides occasionally. Transfer into 8 to 10microwave-safedessertdishes.Placeintofreezer.Thawfor30minutesormicrowavefor15secondsbeforeenjoying.Alternatively,useanice-creammaker,followingmanufacturer’sinstructions.
YIELD:8to10servings
PUMPKINICECREAM
Dairy Sub: vegan cream cheese or vegan creamer (for creaminess andtexture)Movealong,dairyicecreams:Thisoneisrich,thick,andcreamy,andit’snotashamed.If you have a hard time finding Speculoos cookies or don’t have the time tomakeyourown,usegrahamcrackersinstead;justbesuretocheckfornonveganingredients.Addafewtoastedwalnuts,ifyouwantanevenfanciertreat.
12(about94g)store-boughtSpeculooscookies,plus4moreasadd-in3/4cup(144g)Sucanat11/4cups(305g)pumpkinpurée
8ounces(227g)vegancreamcheeseorthickvegancreamer1/4teaspoonlemonzest2teaspoonspurevanillaextract2teaspoongroundcinnamon1/4cup(44g)semisweetchocolatechips
BLEND 12 COOKIES in food processor, until finely ground. Add remainingingredients except the extra cookies and process until smooth.Chill for a fewhours.Placemixtureinice-creammakerandfollowmanufacturer’sinstructions.Stir
in 4 extra cookies, broken into chunks, as add-ins during last 5 minutes ofchurning. Place back into the freezer for a firmer consistency, or enjoy rightaway.
YIELD:8largescoops
Variation: If you’d rather use toastedwalnuts as an add-in,make ‘emmaple!
1cup(117g)walnuthalves
1/4cup(60ml)puremaplesyrup
Pinchfineseasalt
Preheatovento325°F(170°C,orgasmark3).Combineallingredientsona small baking sheet, and toast for 10 minutes, stirring once halfwaythrough.
Removefromovenandletcoolonsheet.
LEMONTARTINTWISTEDGRAHAMCRACKERCRUST
Dairy Sub: nondairymilk (soy) and nondairy butter Corn FreeNutFreePuckerup,Buttercup!Soyouthoughtyourdaysofenjoyingtartanddeliciouslycreamylemonpieswereover?We’rehappytotellyou,nothingcouldbefurtherfromthetruth.
FORFILLING:
2cups(470ml)plainorvanillasoymilk2teaspoonslemonzest1/3cup(80ml)freshlemonjuice1/2cup(96g)rawsugar1teaspoonpurevanillaextract1/4cup(30g)all-purposeorlightspeltflourPinchfineseasalt
FORCRUST:Nonstickcookingspray
1/2cup(112g)nondairybutter1/4cup(48g)Sucanat1cup(140g)wholespeltflour1/4cup(40g)brownriceflour1/2teaspoonfineseasalt1teaspoongroundcinnamon
TO MAKE THE FILLING: Using an immersion blender, combinemilk, zest, juice,sugar,vanilla,flour,andsaltinamicrowave-safecontainer.Heatfor2minutes,blendagain.Heatanotherminutetothicken,setasideto
cool.
TO MAKE THE CRUST: Preheat oven to 350°F (180°C, or gas mark 4). Lightlygreasea9-inch(23cm)roundbakingpanwithcookingspray.Usinganelectricmixer,creamtogetherbutterandSucanat.Addflours,salt,andcinnamon.Mixuntilcombined.
Crumbledoughintopreparedpan;pressdownwiththepalmofyourhandorarubber spatula, until the sides and bottom are covered with the crust. Lightlyprickwithaforktoavoidairbubbles.Prebakecrustfor15minutes,turningoncehalfwaythroughandmakingsure
itdoesn’tburn.Removefromoven,placeonawirerackfor10minutes.Pour filling into crust. Bake for 30 minutes. Let cool completely before
placinginthefridge,andletsetovernight.Enjoychilled,withinadayortwoofpreparation.
YIELD:8slices
Chapter2
FromMouthwateringMactoBrilliantBrie:
HOWTOSUBSTITUTEFORCHEESE
CHEESE: THE LAST VESTIGE OF ANIMAL BY-PRODUCTS to keepvegetariansfrommakingthefinalswitchtoveganism.Whatisitaboutcheesethatpeoplelovesomuch?Ittastesgood,itmeltsand
it’sgooey, itaddspizzazz topizza, texture tosalads,andwhatwouldagrilledcheesesandwichbewithout,well,cheese?Be it sharpcheddaror a soft andcreamybrie,we totallyunderstandpeople
wholovethestuff.Inthischapterwewillintroduceyoutoseveralalternativesthatwillhelpweanyouoffthecasein-filled,artery-clogging,so-calledrealthingand replace that craving with nut, grain, bean, soy, and yeast-based cheesesubstitutes.
ConsidertheFactsWe’vealreadytoldyouabouttheaddictivepropertiesofdairyinchapter1(page13).Cheese ismademostly fromdairy,but in addition,manycheeses containrennet, which is traditionally made using sliced up pieces of the dried-outstomachsofcalves.Consideringthefactthatcheeseisalsoloadedwithsaturatedfatsandsodium,theseshouldbereasonsenoughtomakeanyonegiveupcheese.
GuidelinesforSubstitutingforCheeseDepending on the availability of ready-made nondairy cheeses in your area,replacing the cheese in traditional recipes can be a simple task, or one thatrequiresalittlebitofeffort.Ifyouhaveaccesstogood-tastingcheesesubstitutes,thenyoucanjustreplace
thecheeseintheoriginalrecipeata1:1ratiowithanondairyversion.If you are not fond of store-bought cheese alternatives or don’t have easy
accesstothem,youmayhavetobealittlebitmorecreative.Itcanstillbedone!Withingredientssuchascashews,walnuts,nutritionalyeast,tofu,macapowder,agar,andmiso,yourhandcraftedcheeseswillnotonlytastedeliciousandofferirresistibletexture,buttheywillalsogiveyouapowerfulnutritiousboost.Theseingredientsmayseemabitforeignatfirst,butyou’llfindthatinnotime,theywill become indispensable to both your kitchen and taste buds, just like yourfavoriteParmesanandcheddarusedtobe.
VEGANIZED!:SAMPLERECIPELet’shavea lookat thefollowingtraditionalrecipeforanexampleinhowwewouldreplacethecheeseandothernonveganingredients:
BAKEDCHEESEGRITSThisheartybreakfasttreatwasadaptedfromtheBetterHomesandGardensNewCookBook.
PREHEATOVENto325°F(170°C,orgasmark3).Havereadya1-quart(0.95L)casserole.In a saucepan, bring broth to a boil. Slowly add grits in a fine stream,
whiskingconstantly.Remove from heat; stir in sour cream, cream cheese, or yogurt, alongwith
shreddedcheeseorCheeseSauceandnondairybutteruntilmelted.Transfermixtureintocasseroleandbakefor25to30minutes,oruntilaknife
insertedintothecentercomesoutclean.Letstand5minutesbeforeserving.
YIELD:4servings
FindingCheeseSubstitutesattheStoreUntil recently, itwasallbut impossible to findstore-boughtcheesesubstitutesthatnotonlytastedgoodbutactuallyfunctionedlikecheeseinrecipes.Severalnew brands have leaped into themarketplacewith impressive results. Tofutti,FollowYour Heart, Galaxy, Teese, Sheese, and Dr-Cow have all made giantstridesinofferinggoodtastingcheesealternatives.OurcurrentfavoriteisDaiya,whichisnotonlydairyfreebutalsohappensto
be soy andglutenFree. It has sprungup in specialtymarkets andpizza jointsacrosstheUnitedStates.Itcomesinwhiteandyellowshredsaswellasinsolidblock form. The stuff not onlymelts but stretches, too! The taste ismild andreminiscent ofAmerican processed cheeses. Itworks bestwhenmelted, tastesfantasticonpizza,inquesadillas,andgrilledcheesesandwiches,and,ofcourse,ineveryone’sfavorite,macaroniandcheese.Besides the cheese subsmentioned above, there are also a couple of really
good cream cheese substitutes on the market. Both Tofutti and Follow Your
Heartmake excellent versions,which are pretty spot-on for the real thing andcan be used interchangeably for the dairy version in recipes calling for creamcheese.
MakingCheeseSubstitutesatHomeThemere thoughtofgoing through the lengthyprocessofmakingdairy-basedcheese at home isn’t something most home cooks ponder, considering thatcheese is so readily available at the store. Once you discover how easy it is,makingvegancheeseathomeissomethingyouwillnotonlycometoconsider—you’llactuallylookforwardtoit.Like all true artisan cheeses, a homemadewheel of BakedMacadamiaNut
Brie(page48)orapotofhotFondue(page53)willhaveyouchompingatthebittoinviteallyourfriendsandfamilyoverforaveganwineandcheeseparty!
TheRecipes:CheeseandCheese-BasedRecipes...withouttheCheese!Ifthesometimeshardtofind,andoftencostlystore-boughtvegancheesesaren’t really your thing, see how easy it can be to make your ownincrediblecheesesthatcanbedevouredontheirownorincorporatedintootherrecipes.Once again,we startwith recipes formade-from-scratch cheeses and
then offer up delectable dishes that will more than satisfy your cheesecravings—theymayevenmakeyouaskwhyyoueverlikedthedairystuffinthefirstplace!
TOFUFETA
Cheesesub: tofuforfeta CornFree GlutenFree NutFree
WheatFreeMake this a day ahead, as it is really important to let the flavors developovernight.Useasyouwouldanyfeta.14ounces(397g)extra-firmtofu,drainedandpressed3tablespoons(45ml)extra-virginoliveoil2tablespoons(30ml)lemonjuice1tablespoon(2g)driedbasil,or3tablespoons(9g)finelychoppedfreshbasil
Saltandpeppertotaste
CRUMBLETOFUintoabowluntilitresemblesfeta.Addinotheringredientsandusehandstomixtogether.Storeinanairtightcontainerinthefridge.Keepswellforatleastaweek.
YIELD:About21/2cups(590ml)
Note:Add2tablespoons(17g)capersforanextra-brinyfeta.
TOFURICOTTA
Cheesesub:tofuformilk,cashewsforcreaminess,andnutritionalyeastfor
cheesyflavor CornFree GlutenFree QuickandEasy
WheatFree
Useasyouwouldanyricotta,inlasagna,onpizza,instuffedmanicotti,etc.
14ounces(397g)extra-firmtofu,drainedandpressed
1/4cup(35g)rawcashews,finelyground
1/4cup(30g)nutritionalyeast3tablespoons(45ml)extra-virginoliveoil2tablespoons(6g)finelychoppedfreshbasil,or1tablespoon(2g)driedbasilSaltandpeppertotaste
CRUMBLETOFUintoabowluntilitresemblesricotta.Addinotheringredientsandusehandstomixtogether.Storeinanairtightcontainerinthefridge.Keepswellforatleastaweek.
YIELD:About21/2cups(590ml)
MARINATEDBUFFALO-STYLETOFUMOZZARELLA
Cheesesub:silkentofuforfreshbuffalomozzarella CornFree
QuickandEasy
WheatFreeThis simple preparation tastes great on toasted bread, crackers, as a pizzatopping,insalads,sandwiches,andmore.
1/2cup(120ml)extra-virginoliveoil
1/4cup(60g)julienne-cutsun-driedtomatoes,packedinoil2tablespoons(30ml)balsamicvinegar1tablespoon(2g)driedbasil1tablespoon(15g)mincedgarlic1teaspoonfennelseed1/2teaspoonseasalt1/4teaspoonfreshcrackedblackpepper14ounces(397g)silkentofu,drainedbutnotpressed
MIXTOGETHERallingredients(excepttofu)inabowl.Cutblockoftofulengthwiseonce,andthen10timeswidthwise,tomake20
squares.Gentlytossthetofuinthemarinadeandtransfertoanairtightcontainerwitha
tight-fittinglid,suchasamasonjar.Letmarinateovernight.Storeinthefridge,butbringtoroomtemperaturebeforeusing.
YIELD:2cups(425g)
BAKEDMACADAMIANUTBRIE
Cheesesub:silkentofuformilk,macadamianutsforcreaminess Corn
Free WheatFreeOtherthanthebakingtime,thisisabrie-zetothrowtogether.
14ounces(397g)silkentofu3ounces(85g)dry-roastedmacadamianuts2tablespoons(16g)arrowrootpowder2tablespoons(42g)agavenectar1tablespoon(18g)whiteoryellowmiso1tablespoon(15ml)applecidervinegar1teaspoongroundmustardseed1/2teaspoonseasaltNonstickcookingspray
PREHEATOVENto350°F(180°C,orgasmark4).
Addallingredientstoablenderandblenduntilsilkysmooth.Coatasmallroundcasserole(about6inches[15cm])indiameteror4small
ramekinswithcookingspray.Pourmixture intobakingdish,makingsure to leaveat leastahalf inch(1.3
cm)atthetoptoallowforrising.Placebakingdish(es)onabakingsheet(incaseitcooksover)andbakefor30
minutesforsmallramekins,or45minutesforsmallcasserole.Removefromovenwhensurfaceisslightlyfirmtothetouchandstartingto
brown.Placeinthefridgeandallowtocoolcompletelybeforeserving.To serve, invert on plate and top with fresh berriers or fruit compote, if
desired.
YIELD:1largeor4smallwheelsofbrie
NUTTYPEPPERJACK
Cheesesub:rawcashewsforcreaminess,nutritionalyeastforcheesyflavor
CornFree
GlutenFree
SoyFree
WheatFreeWithjustatouchofheatfromthepeppers,thisJack-likeloaftastesgreatslicedoncrackersandinsandwiches,andisespeciallywonderfulinquesadillas.
Nonstickcookingspray1ounce(28g)agarflakesorpowder3cups(705ml)water2cups(275g)rawcashews,finelygroundintoapowder3tablespoons(45ml)freshlemonjuice2tablespoons(30ml)oliveoil1/4cup(30g)nutritionalyeast2teaspoonsfineseasalt
1/2teaspoononionpowder1/2teaspoongarlicpowder1/4cup(25g)jarredslicedjalapeños,diced1/4cup(25g)dicedpimientopeppers(orroastedredpeppers)
PREPARE A 9 x 5-inch (23 x 13 cm) loaf pan (or other deep rectangularcontainer)bylightlyoilingorcoatingwithcookingspray.Place agar in water and bring to a full boil. Boil for 5 minutes, whisking
regularly.Placeallotheringredientsintoafoodprocessorandblenduntilsmooth.Pourintotheagarmixtureandmixuntilcreamyandsmooth.Stirinthepeppers.Removefromheat.Quicklypourintooiledloafpanandrefrigerateuntilhardened.
YIELD:1loaf
Clockwisefromtop:MarinatedBuffalo-styleTofuMozzarellainjar(recipeonpage47),BakedMacademiaNutBrie,NuttyPepperjack
I’VEGOTTHEBLUESDRESSING
Cheese sub: nondairy sour cream for sour cream, veganmayo formayo,
andextra-firmtofuforbleucheesecrumbles QuickandEasy
WheatFree
Why the blues? Because no one, not even us, has come up with a reputableveganalternativetomoldybluecheese.Evenso,thisdressingisabittangy,hasanicecreamytexture,andthankstothecrumbledtofu,themouthfeel,ifnottheexactflavor,ofbluecheesedressing.
1/4cup(60ml)unsweetenedsoymilk1tablespoon(15ml)lemonjuice1/4cup(60g)nondairysourcream,store-boughtorhomemade(page20)
2 tablespoons(28g)veganmayonnaise,store-boughtorhomemade(page66)
1tablespoon(4g)chiaseeds1tablespoon(15ml)whitewinevinegar1teaspoonagavenectar1/4teaspoongarlicpowder2ounces(56g)extra-firmtofu,crumbledSeasaltandfreshlygroundblackpeppertotaste
ADDLEMONJUICEtomilkandletcurdlesoitresemblesbuttermilk.Whisktogether remaining ingredients and store in an airtight container in therefrigeratoruntilreadytouse.
YIELD:1cup(235ml)
MAC&CHEESEMIX
Cheesesub:cashewsforcreaminess,nutritionalyeastforcheesyflavorCornFree
GlutenFree
QuickandEasy
SoyFree
WheatFreeAseasyasrippingopenapacketoforangepowder,thismixwillmakeaquicktaskofmakingkid-friendlymacandcheese.
3cups(413g)rawcashews2cups(240g)nutritionalyeast1/2cup(64g)arrowrootpowder3tablespoons(24g)garlicpowder3tablespoons(24g)onionpowder1tablespoon(18g)seasalt1tablespoon(8g)groundmustardseed2teaspoonspaprika1teaspoondriedparsley1teaspoondriedgreenonion1/2teaspoonturmeric1/2teaspoongroundblackpepper1/4teaspooncayennepepper(orchilipowderforlessheat)1/4teaspoongroundcumin
USINGAVERYDRYBLENDERoracoffeegrinder,grindcashewsinsmallbatchesintoaveryfinepowder.In a container with a tight-fitting lid, add all other ingredients and shake
vigorouslyuntilwellmixed.Refrigerateforuptoamonth,orfreeze.Touse,combineaheaping½cup(about95g)mixwith1cup(235ml)water
(or nondairymilk for extra creaminess) in a saucepot. Stir overmediumheatuntilthickenedandaddto1pound(454g)ofpreparedpasta.
YIELD:5cups(950g),enoughfor10batchesofpreparedmacandcheese
CHEESYNO-COOKSAUCE
Cheese sub: nondairy milk for creaminess, nutritional yeast and maca
powderforcheesyflavor QuickandEasy WheatFreeThiscreamysaucetakesnotimetoprepare,thankstothemagicofxanthangum,and it canbe tailored to suityour tasteas it is extremelyversatile inhowyouseasonit.
1cup(235ml)unsweetenednondairymilk1/4cup(30g)nutritionalyeast1/2teaspoonfineseasalt1/4teaspoongroundWhitepeppertotaste11/2teaspoonswhole-grainmustard1teaspoongranulatedonion1largeclovegarlic,peeledandchopped2tablespoons(30ml)extra-virginoliveoil1tablespoon(15g)macapowder,optionalbutrecommended1/2teaspoonxanthangum
USINGABLENDER,combineallingredientsuntilthickened.Thisshouldtakeupto2minutes.Chill the sauce if you want it to thicken even more. Serve hot, on top of
gratins,orasadipforveggies.
YIELD:11/4cups(265ml)
WALNUT“PARMESAN”SPRINKLES
Cheese sub: walnuts for Parmesan, nutritional yeast for cheesy flavor,
pankofortexture QuickandEasyMaketheseandstoretheminashakerjartoaddflavortopasta,pizza,salads,oranywhereyou’dwanttosprinklesomegratedParmesan.
1/2cup(60g)walnutpieces
1/2cup(60g)nutritionalyeast1/2cup(40g)pankobreadcrumbs1/2teaspoondriedbasil1/4to1/2teaspoonsalttotaste
ADDALLINGREDIENTStoablenderorfoodprocessorandpulsetocombineuntilwalnutpiecesaregroundintoapowder.Storeinanairtightcontainerinthefridge.Keepsforweeks.
YIELD:11/2cups(126g)
NACHOQUESO
Cheese sub: soy creamer for heavy cream, nutritional yeast for cheesy
flavor, cashews for creaminess, and miso for sharp cheddar-like flavorWheatFreeSpicy,creamy,andperfectpouredoverapileoftortillachips!2cups(470ml)soycreamer1/2cup(80g)nutritionalyeast1/2cup(70g)rawcashews,groundintoafinepowder1tablespoon(16g)tahini2tablespoons(36g)mellowwhitemiso2tablespoons(16g)cornstarch1tablespoons(8g)onionpowder1tablespoon(8g)garlicpowder1tablespoon(8g)groundmustard1teaspooncumin1teaspoonhotsauce,likeTabasco,addmoreifyoulikeitreallyhot8to10piecesofjarredslicedjalapeños1tablespoon(15ml)juicefromthejarofjalapeños
USINGABLENDER,combineallingredientsuntilverysmooth.Pour into a saucepot and stir constantly over medium heat until mixture
thickenstodesiredconsistency.
YIELD:21/2cups(588ml)
SPIRALSWITH“FETA”ANDSPINACH
Cheese sub: tofu feta for fetaHowabout a lighter but oh-so-satisfyingpastadish?
1pound(454g)uncookedspiralpastaOnerecipeTofuFeta(page46)
1tablespoon(10g)mincedgarlic1shallot,diced2tablespoons(30ml)oliveoil2cups(60g)babyspinach1/2cup(60g)pinenuts1/3cup(80ml)balsamicvinegarSaltandpepper
PREPAREPASTAaccordingtopackagedirections.PrepareTofuFetaandsetaside.Whilepasta isboiling, sautégarlicand shallot inoliveoil for5minutes,or
untilfragrantandtranslucent.Drainpastaandreturntothepot.Addfeta,spinach,andpinenuts.Inasmall
bowl,whisktogethervinegarandsautéedmixture.Addmixturetothepotandtosssoallingredientsarewellincorporated.Addsaltandpeppertotaste.Servewarmorcold.
YIELD:4to6servings
FONDUE
Cheesesub:nutritionalyeast,macapowder,andmisoforcheesyflavorand
sharpness CornFree QuickandEasyThiscookbookcouldnotbeco-writtenbyaSwisspersonifitdidnotincludearecipe for fondue! This delicious concoction will be thin when cold but will
thickenbackuponceheated.
2cups(470ml)drywhitewine11/2cups(455ml)unsweetenednondairymilk1/2cup(60g)nutritionalyeast2tablespoons(30g)macapowder,optionalbutstronglyrecommended3tablespoons(48g)tahini1tablespoon(18g)reduced-sodiumwhitemiso1/4cup(40g)potatostarch2tablespoons(30ml)whitewinevinegar1tablespoon(7g)granulatedonion1clovegarlic,peeledandchopped1teaspoonwhole-grainmustard1/2teaspoongroundWhitepeppertotastePinchseasalttotaste11/2to2teaspoonsKirsch,optional(makesforamoreauthentictaste)
BRINGWINE to a boil in a large saucepan. Lower heat to a simmer. Use ablendertocombinetherestoftheingredientsuntilsmooth.Pourblendedmixtureintowine,whiskingimmediatelytoavoidlumps.Cook
untiljustthickened,about2minutes.Dip bread cubes or veggies into fondue. If you have leftovers and need to
reheatthefondue,youmighthavetoaddextranondairymilktothinitoutabit.
YIELD:31/2cups(825g)
Variation: Make Croûtes au Fromage by preheating oven to 375°F(190°C,orgasmark5).Add2tablespoons(42g)ormorefondueandaslice of tomato to each thick slice of crusty bread, adding a sprinkle ofoliveortruffleoilontop,andbakingfor15minutesoruntilthefondueisbrowningupandbubblingonthebread.
INDIAN-SPICEDPUMPKINGRATIN
Cheesesub:coconutmilkforrichness,pumpkinwithturmericforcolorWhoneedscheesewhenspicesandcoconutnaturallyimpartdeliciousflavorstomealssuchasthisbeautifullyorange-huedgratinthatgetsbettereveryday?
FORFILLING:2mediumpotatoes,chopped1pound(454g)uncookedmacaroni2teaspoonscuminseeds1teaspoonmustardseeds2tablespoons(28g)coconutoil,melted1can(15ounces,or425g)chickpeas,drainedandrinsed2clovesgarlic,peeledandminced1teaspoongroundcoriander6cups(180g)babyspinach
FORPUMPKINSAUCE:1cup(244g)pumpkinpurée2tablespoons(24g)Sucanat2tablespoons(30g)tamarindpaste1/2teaspoonredpepperflakesPeppertotaste1/2teaspoonseasalt1teaspoonturmeric1/2teaspoongroundcinnamon1/2teaspoongroundcardamom2teaspoonsgranulatedonion1cup(235ml)heatedvegetablebroth
FORCOCONUTSAUCE:1cup(235ml)coconutmilk1/2teaspooncurrypowder1/4teaspoongingerpowderPeppertotaste1/2teaspoonseasalt1/2teaspoonredpepperflakes
TOMAKETHEFILLING:Placepotatoesinalargepotfilledwith5quarts(4.7L)water.Bringtoaboil,cookfor4minutes.Addpastaandcookaccordingtopackage
instructions.Drainandsetaside.Toastseedsinoilinmediumsaucepan.Addchickpeas,garlic,andcoriander.
Letbrownfor2minutesovermediumheat.Coarselymashchickpeas.Addspinach,andcookuntilwilted,about2minutes.Setaside.
TO MAKE THE PUMPKIN SAUCE: Combine all ingredients with broth.Combinewithpastaandchickpeas.
TOMAKETHECOCONUTSAUCE:Inamediumbowl,whiskallingredientsexceptforpepperflakes.Preheat oven to 375°F (190°C, or gas mark 5). Prepare a 9-inch (23 cm)
square, deep baking dish. Press down pasta into dish. Pour coconut sauce onpasta.Sprinklewithredpepperflakes.Placedishonarimmedbakingsheet.Bake for 20minutes, or until light golden brown.Let stand for 15minutes
beforeserving.
YIELD:6servings
SAVORYARTICHOKEPIE
Cheesesub:nutritionalyeastforcheesyflavorWithaflakyandcheesycrust that is a snap to make, this flavorful pie offers great textures andcreaminess.
FORCRUST:Nonstickcookingspray11/2cups(188g)all-purposeflour1/4cup(30g)nutritionalyeast1clovegarlic,peeledandchopped1/2teaspoongroundblackpepper1teaspoonfineseasalt1/4cupplus1tablespoon(70g)nondairybutter1/4cup(60ml)water
FORFILLING:1can(14ounces,or397g)artichokehearts,chopped2teaspoonspeanutoilPinchseasaltPinchredpepperflakesPinchgroundnutmeg
1cup(270g)RoastedSquashandLentilSpread(page256)
FORTOPPING:1can(15ounces,or425g)chickpeas,drainedandrinsed1/4cup(30g)nutritionalyeast1clovegarlic,peeledandchoppedZestofalemon1/2cup(112g)reduced-fatveganmayonnaise1/2cup(120ml)unsweetenednondairymilk1/2teaspoongroundblackpepper1/2teaspoonseasalt
Preheat oven to 375°F (190°C, or gasmark 5). Lightly coat a 9-inch (23-cm)roundbakingpanwithcookingspray.
TOMAKETHECRUST:Combineflour,yeast,garlic,pepper,andsaltinfoodprocessor.Pulsetocombine.Add butter. Pulse to reach consistency of a coarse meal. Add water, 1
tablespoon(15ml)atatime,untildoughholdstogetherwhenpinched.Crumbledoughevenlyintopan.Pressdownatthebottomandedges.Prebakefor18minutes,untiledgesturngoldenbrown.Setaside.
TOMAKETHE FILLING: Combine artichoke hearts, oil, salt, and spices inmediumsaucepan.Cookovermediumheatuntilartichokesbrown,about6minutes.AddRoasted
SquashandLentilSpread;stirtocombine.Placefillingevenlyintocrust.
TO MAKE THE TOPPING: Combine all ingredients in blender or foodprocessor.Blenduntilsmooth.Spreadevenlyontopoffilling.Bakefor20minutes,oruntilgoldenbrown.Letstandfor15minutesbefore
serving.
YIELD:8slices
BAKEDPESTOTATOES
Cheese sub: firm tofu for creaminessThis fresh and creamypesto yieldsenoughdeliciousnesstofillabout12bakedpotatoes.Thepestocanalsobeusedasasandwichspread,dipforcrudités,orservedwithpasta.
FORPESTO:19ounces(539g)firmtofu11/2cups(60g)freshbasilleaves1/4cup(60ml)applecidervinegar1/4cup(60ml)extra-virginoliveoil3/4teaspoonfineseasaltWhitepeppertotaste1/2teaspoonredpepperflakestotaste2largeclovesgarlic,peeledandchopped2teaspoonsgranulatedonion1heapingteaspoonwhole-grainDijonmustard11/2teaspoonsagavenectar2tablespoons(30ml)freshlemonjuice1teaspoonfreshthyme
FORBAKEDPOTATOES:2 large russet potatoes, brushed clean, unpeeled, lightly rubbed withpeanutoil,piercedwithaforkabout10times
TOMAKETHEPESTO:Useanimmersionblenderorafoodprocessor.Blendallingredientsuntilsmooth.Storeinthefridge.
TOMAKETHEBAKEDPOTATOES:Preheatoven to375°F (190°C,orgasmark5).Place potatoes directly on upper rack, with a baking pan on lower rack to
catch drippings. Bake for 1 hour, or until tender. Let sit until cool enough tohandle.Carefullyhollowoutthepotatobycuttingoutaholeinthecenterofthepotato (keep it in one piece—you will place it back after adding the pesto!).Place2heapingtablespoons(60g)pestoineachpotato.Placehatbackontopofpotato,bakeforanother10minutes.Serveimmediately.
YIELD:3cups(780g)pesto;2pesto-filledpotatoes
CREAMYPOLENTACHILIBAKE
Cheesesub:nutritionalyeast forcheesy flavorThischilicomes toppedwith a deliciously creamy polenta sauce, which is sure to rival and no doubtsurpassanycheesesauceyou’vetastedbefore.
FORCHILI:1can(6ounces,or170g)tomatopaste1/4cup(40g)choppedonion2clovesgarlic,peeledandminced1teaspoongroundcumin1teaspoonMexicanoregano1tablespoon(8g)mildtomediumchilipowder1/2cup(120ml)drywhitewine1teaspoonveganWorcestershiresauce1can(15ounces,or425g)kidneybeans,drainedandrinsed1can(15ounces,or425g)blackbeans,drainedandrinsedWater,optional,asneeded,tobringchilitodesiredconsistency
FORPOLENTA:2cups(470ml)unsweetenednondairymilk1/4cup(30g)nutritionalyeast1teaspoonfineseasalt1/2teaspoonblackpepper1/2cup(70g)cornmeal1tablespoon(14g)nondairybutterCayennepeppertotaste,optional
TOMAKETHECHILI:Combine the first 8 ingredients in a small saucepan.Bringtoalowboil.Lowerheat,andaddbeans.Addoptionalwater,asneeded,toreachdesiredconsistency.Simmerfor10minutes.Setaside.
TO MAKE THE POLENTA: Combine the first 4 ingredients in a smallsaucepan.Bringtoalowboil.Slowlywhiskincornmealtoavoidlumps.Cookfor8minutes,stirringoften.
Stirinbutteruntilmelted.Setaside.Preheatovento375°F(190°C,orgasmark5).Placechiliinanonstick9x5-
inch (23 x 13 cm) loaf pan. Top evenly with polenta, and sprinkle cayennepepperontopifdesired.Bakefor30minutes.Letcoolfor10minutesbeforeserving.
YIELD:3servings
SECTIONTWO
MAKETHECHICKENSSMILE!
FOOLPROOFSUBSTITUTIONSFOREGGS
Chapter3
FromTenderCakestoScrumptiousScrambles:
HOWTOSUBSTITUTEFOREGGS
ONEOFTHEMOSTCOMMONQUESTIONSaskedofvegans is, “Howdoyoubakewithouteggs?”Easily, in fact!Contrary topopularbelief, eggshaven’talwaysbeen readily
available, and vegansweren’t the first ones to have to come upwithways toreplace them. Consider the famous Wacky Cake, created ages ago due towartimerationing,basedonthesimplecombinationofvinegarandbakingsoda.It is to this day the most famous and beloved, “accidentally vegan” recipeavailable.Forthemostpart,eggsareusedinrecipesasemulsifying,binding,leavening,
or structure-giving agents. Fortunately, there are many vegan-friendlyingredientsthatlendthemselvesquitenicelytotheseexactsamepurposes.
ConsidertheFactsManypeopledon’t see theharm ineatingeggs.After all, youneedn’tkill thehen to get her eggs, right? While technically this may be true, the livingconditionsofevenso-calledcage-freechickensarehorrendous.Consider the fact thatamere30yearsago,hen-layingchickensweighedan
averageof2to3poundsandlaidapproximately50to60eggsperyear.Today,achickentypicallyweighsabout5to6poundsandlaysabout175ormoreeggsperyear.Ifthat’snotgeneticengineering,whatis?(Formoreinformationonthehorrors of the egg industry, visit NoEggs.com.) BAD FOR THECHICKENSANDBADFORYOU,TOOThe egg industrywouldhaveyoubelieve that eating eggs is both harmless tochickens and rather healthy for you. In truth, however, eggs rank toward the
bottom of the healthmeter: They have been shown to contribute to allergies,weightproblems,andotherhealthissues,evenearlydeath.How could that be? One Grade A large (50 g) egg contains 71 calories, 5
grams of fat (2 g saturated fat), 70mg of sodium, 6 grams of protein, and awhopping211mgofcholesterol.Asonegramoffatisequaltoninecalories,wecanseethatthisartery-clogging“food”getsmorethanhalfofitscaloriesfromfat.Certainlydoesn’tsoundlikeahealthfoodtous!
EggSubstitutionGuidelinesNowthatyouknowwhyeggsaren’tsogolden,let’sfocusourattentiononhowwecansubstitutefortheminourcooking.Whendeterminingthefunctionoftheeggyouarelookingtoreplace,consider
thefollowing:•Ifyou’remakinganairyandfluffycakeorbread,youwanttheeggsubstitutetoactasaleaveningagent.Youcanusuallytelltheeggisneededasaleaveningagentiftherecipeyouareworkingfromrequires2to3eggs.
• For chewy and sometimes crispy cookies, your substitute will functionmore as amoisturizingandbindingagent.Youcanusually tell the egg isneededasabindingagentiftherecipeyouareworkingfromrequires1egg.• When making savory dishes, such as gnocchi or meatloaf, the eggsgenerallyactasbinders.•When it comes to quiches and scrambles,where eggs are the star of theshow,tofuisyourgo-tosubstitution.
Formorespecificguidelines,letusturntothefollowingchart,andthenseeifwecanapplyourknowledgetoanonveganrecipe.
VEGANIZED!:SAMPLERECIPELet’s lookat a traditional recipe for anexampleofhowwewould replace theeggsandothernonveganingredients:
SNICKERDOODLES
Thiscinnamonandsugarcookiehasbeenadapted from theBetterHomesandGardensNewCookBook.
BEATNONDAIRYBUTTERwithanelectricmixeronmediumtohighspeedfor30seconds.Add1 cup (192g) evaporated cane juice, baking soda, and creamof tartar.
Beatuntilcombined,scrapingsidesoccasionally.Add blended tofu and vanilla, and beat until well combined. Beat in flour,
usingthemixer.Coverandchilldoughfor1hour.Preheatovento375°F(190°C,orgasmark5).Line2cookiesheetswithparchmentpaperorsiliconebakingmats.Combine remaining 2 tablespoons (24 g) evaporated cane juice with
cinnamon.Setaside.Shapedoughinto1-inch(2.5cm)balls.Rollballsincinnamonsugarmixture
tocoat.Place2inches(5cm)apartonpreparedcookiesheets.Bakefor10to12minutes,oruntiledgesturngolden.Assoonasthecookies
are firm enough, transfer from cookie sheets to a wire rack and let coolcompletelybeforestoring.
YIELD:36cookies
FindingeggSubstitutesattheStore
There are several commercially available egg replacers on the market. Theseproducts make an easy task of turning virtually any recipe into an egg-freedelight! Two of the brandswe like are Ener-G andBob’sRedMill. Personalexperience has taught us that Ener-G tends toworkmore favorably in savorydishes,whileBob’sRedMill lends itselfwell tobaking.Bothareavailableathealth-food stores and online. The usual rule for using these products is tocombine bywhisking 11/2 teaspoons egg replacer powderwith 2 tablespoons(30ml)warmwater.Whenitcomestoanotheregg-basedproduct,mayonnaise,welikeVegenaise
asithasthebestflavorandisnowavailableinalow-fatversion.
MakingEggSubstitutesatHomeNota fanofcommercialegg replacers?Hereare severalways to replaceeggsusing ingredients you probably already have in the kitchen. In the followingpages,youwillfindlotsofrecipesutilizingthesehandytechniques.
USEAGARPOWDERIfyouarelookingtoreplacejustthewhitepartoftheegginyourbakingrecipe,dissolve 1 tablespoon (8 g) agar powder in 1 tablespoon (15ml)water,whip,chillthoroughly,andwhipsomemore.
USEAPPLESAUCESimply replace 1/4 cup (60 g) unsweetened applesauce (store-bought orhomemade, page 231) for each egg called for in a recipe. Thisworks best inbaking recipes, such as cakes, soft cookies, or muffins. The flavor won’toverwhelm the recipe.Adding an extra 1/2 teaspoon baking powderwill helpobtainalightertextureinbakedgoods.
USEBANANASMash1/2 a ripebanana toget about1/4 cup (60g)purée to replace eacheggcalledforinarecipe.Thisworksbestinbakingrecipes,suchascakes,cookies,ormuffins.Becarefulifyouarenotafanofthebananaflavor,asitwilloftentaketheleadintherecipe.
USEBINDINGAGENTSINSAVORYITEMS
Whenmakingveggieburgersandmeatlessballs,floursandstarches,oats,potatoflakes, breadcrumbs, and even tomato paste and applesauce do a great job atreplacing the egg in such recipes. Use 2 tablespoons (15 g for starches andflours,33gfortomatopaste)toreplace1egg.
USECOCONUTMILKUse1/4cup(60ml)coconutmilkperegg.Theamountoffatnaturallycontainedincoconutmilkreplacesthefatfoundineggs.Becarefulifyouarenotafanofthecoconutflavor,asittendstodominatetherecipe.
USEDRIEDFRUITCombine equal parts of any dried fruit andwater in saucepan. Simmer for 15minutes. Blend. Substitute 1/4 cup (about 71 g, depending on fruit) of themixturepereggcalled for ina recipe.We’rebig fansofusingdriedplumsordates,butwehaven’tmetadriedfruitthatdidn’tyieldgreatresults.
USEFLAXSEEDWhisk 21/2 tablespoons (18 g) ground flaxseeds with 3 tablespoons (45 ml)warmwater to replaceonebeateneggcalled for in a recipe.Themixturewillbecome gelatinous.Keep inmind that thismixturewill lend a nutty flavor toyourrecipe.
USEFLOURSANDSTARCHES2 tablespoons (30ml)waterwhiskedwith2 tablespoons (approximately15g)flour,suchasall-purpose,orstarch,suchaspotato,tapioca,arrowroot,orcorn,can be used in a similar fashion as store-bought powdered egg replacer toreplaceoneegg.Bestifusedinrecipessuchaspuddings,casseroles,andotheregg-heavydishes.SeeChocolatePudding(page36)andAmarettiCookies(page189)forexamplesofuse.
USEHOMEMADEMILKPULPDon’t throw away the pulp that is left behind once you’re done preparinghomemade milks! Add 1/4 cup (45 g) leftover pulp blended into the liquidingredients called for in the recipe to replace one beaten egg. See Pulp Notfictionmuffins(page75)forexampleofuse.
USENONDAIRYPUDDINGReplace1/4cup(60g)pudding(store-boughtorhomemade[page36])foreacheggneededinarecipe.Thistechniqueworkswellinbaking.Youcanadjusttheflavorofpuddingusedtosuittheneedsoftherecipe.
USE NONDAIRY YOGURTS, SOUR CREAM, ORMAYOReplace1/4cup(60g)nondairyyogurt(store-boughtorhomemade[page20])foreacheggneededinarecipe.Thistechniqueworkswellinsweetandsavoryrecipes.Youcanadjusttheflavorofyogurtusedtosuittheneedsoftherecipe.Considerusing1/4cup(60g)nondairysourcreamormayonnaiseifyourunoutof yogurt: Itwon’t change the flavor but containsmore fat thanyogurt and isoftenhardertofindandabitmorecostly.
USENUTBUTTERSMix1 teaspoonof nut butter (store-bought or homemade [page251]) into 1/4cup(60ml)nondairymilk.Worksbestincookierecipes.Becarefulifyouarenotafanofstrong-flavorednutbutters,suchaspeanut,asitwilltaketheleadintherecipe.
QUICKTIP!
Rememberthatstrong-flavoredeggreplacers,suchasbananasorpeanutbutter,willaffectthetasteofthefinaldish,soavoidusingtheminrecipeswheretheymaynotcomplementtheotheringredients.
USEOILMix1teaspoonofanyneutral-flavoredoil into1/4cup(60ml)nondairymilk.Worksbestincookierecipes.
USETOFUAdd1/4cup(60g)silkentofu,blendedintotheliquidingredientscalledforintherecipe to replaceonebeatenegg.Worksbest inmuffinsandcakes,as tofucontributestoasoftertexture.
USEVEGETABLEPURÉEPumpkin,carrot,butternutsquash,andsweetpotatopuréesworkespeciallywell.Add1/4cup(60g)toreplaceoneegg.Workswellincakeormuffinrecipes.
TheRecipes:Egg-BasedRecipes...withouttheeggs!Startwiththebasicsandworkyourwaytowardthemoredifficult.Frommayonnaise, muffins, cakes, and cookies, to scrambles and quiches—you’llbewhippingupsomegreatdisheswithouteverhavingtocrackanegg!
BASICTOFUMAYO
CornFree QuickandEasy WheatFreeThisrecipeworksverywellasasandwichspreadorinanyofthemayo-baseddressingsinthisbook.Andaslongasyouusegluten-freevinegar,thisrecipeis
GlutenFree,too.
7ounces(198g)extra-firmtofu,drainedandpressed1/4cup(35g)rawcashews,groundintoaveryfinepowder1tablespoon(15ml)lemonjuice1tablespoon(12g)rawsugaror(21g)agavenectar11/2teaspoonsdijonmustard1teaspoonapplecidervinegar1/2teaspoonseasalt1/4 cup plus 2 tablespoons (90 ml) canola oil or other mild-flavoredvegetableoil
PLACE ALL INGREDIENTS except oil in a blender or food processor andblenduntil smooth.Slowlydrizzle in theoiluntilyouget theconsistencythatyoulike.Storerefrigeratedinanairtightcontainerforupto2weeks.
YIELD:2cups(470ml)
BASICSOYMILKMAYO
NutFree WheatFreeTiredofpayingformayonnaiseat thestore?Trythissimple, tastyversionthatalso makes for a great gratin topping. Get creative and switch seasoningsdependingonuseandpreference!1cup(235ml)unsweetenedsoymilk1to2tablespoons(15to30ml)applecidervinegarorfreshlemonjuiceoracombinationofboth
11/2teaspoonspreparedmustardofchoice1/4teaspoongarlicpowder1/2teaspoondriedmincedonionGenerouspinchdrieddill
1/2teaspoonfineseasalt1/4teaspoongroundpepper11/2tablespoons(12g)cornstarch1/4cup(60ml)extra-virginoliveoil
COMBINESOYMILKandvinegarinamediumbowl;letcurdleforafewseconds.Addremainingingredients.Usinganimmersionblender,blendfor1minute.Heat in microwave for 1 minute; watch to make sure the mixture doesn’tbubbleup.Blendagain.Heatinmicrowavefor1minute;blendagain.Heat1lastminute;letstandtocool.Oncecooled,stirwithafork.
Transfer toanairtightcontainer.Chill in thefridge to thicken.Stirwithaforkbeforeusing.Keepstoredinthefridgeforuptoaweek.
YIELD:1generouscup(250g)
Note: Make it into a no-cook mayo: Replace cornstarch with 1 scantteaspoonxanthangum,andblendthoroughlyuntilthickened.Themayowill thicken evenmore in the fridge.Thiswillworkwith anynondairymilk.
“HARD-BOILEDEGG”SALADEggsub:nutritionalyeastandmacapowder
CornFree NutFree
QuickandEasy SoyFreeWe used to enjoy hard-boiled egg salad as kids, and the flavor of this reciperemindsusofit,thankstothecombinationofnutritionalyeastandmacapowder,whichalsohappenstobeagreatsourceofcalcium.1tablespoon(10g)choppedonion
1tablespoon(7g)nutritionalyeast
1teaspoonmacapowder1tablespoon(15ml)extra-virginoliveoil1tablespoon(15ml)whitebalsamicvinegar1mediumtomato,choppedWhitepeppertotastePinchblacksalttotaste,optional2cups(75g)packedfreshbabyspinach
COMBINEALLINGREDIENTSexceptspinachinalargebowl.Oncecombined,addspinachandmixtogether.
YIELD:1main-dishor2side-dishservings
TRADITIONAL“EGG”SALAD
Eggsub:tofuforhardboiledeggs CornFree NutFree
QuickandEasy WheatFreeWithoutanyoftheadd-ins,thissalad’stexturemaybealittlerunny;tothicken,don’tuseallofthedressing.
FORDRESSING:
14ounces(397g)silkentofu,drainedbutnotpressed1/2cup(120ml)canolaoil2tablespoons(30ml)yellowmustard1tablespoon(15g)mincedgarlic1tablespoon(18g)mellowwhiteoryellowmiso1/2teaspoonblacksalt
FOREGGS:20ounces(567g)extra-orsuper-firmtofu,drainedandpressed1teaspoonturmericSaltandpeppertotaste
OPTIONALADD-INS:Choppedcelery,picklerelish,choppedfreshparsley,choppedfreshgreenonions
TOMAKETHEDRESSING:Puréeallingredientsinablenderuntilsmooth.
TO MAKE THE EGGS: Mash half of the tofu in a mixing bowl with theturmeric until it resembles crumbled egg yolks and the turmeric is wellincorporated. This is the “egg yolks.” Cut the remaining tofu into tiny cubes.This will be the “eggwhites.” Combine thewhites and yolks andmix in thedressing.Addoptionaladd-ins,withsaltandpeppertotaste.
YIELD:6cups(800g),dependingonadd-ins
EGGSBENEDICTWITHHAM
EGGSUB: tofuforeggs,blacksaltforsulphuryegglikeflavorThisdinerclassic is sure to please! Make the ham ahead of time to save time in themorning.4Englishmuffins,halvedandtoasted
FORHAM:1/2cup(60g)garbanzoorfavabeanflour1/2cup(72g)vitalwheatgluten1/2cup(120ml)waterorvegetablebroth1/4cup(60ml)vegetableoil2tablespoons(18g)brownsugar2tablespoons(15g)nutritionalyeast11/2tablespoons(24g)tomatopaste1/2to1teaspoonliquidsmoketotaste1/2teaspoonblackpepper1/4teaspoonsaltAluminumfoil
FORFRIEDEGGS:2to4tablespoons(30to60ml)vegetableoil1/4teaspoonturmeric
1/4teaspoonblacksalt1/8teaspoongroundblackpepper1 pound (454 g) extra firm tofu, drained and pressed, cut into 8 thin,
squares
FORHOLLANDAISE:1/4cup(56g)nondairybutter2tablespoons(15g)all-purposeflour1cup(235ml)plainsoycreamer,moreifneeded1tablespoon(15ml)lemonjuice1tablespoon(8g)nutritionalyeast1/8teaspooncayennepepperSalttotaste
TOMAKETHEHAM:Preheatovento350°F(180°C,orgasmark4).Combineallingredientsuntilgoopymixtureforms.Spread large sheetof foil on counter.Placemixture in themiddle.Roll foil
overmixture;twisttheendstightlytoformalog.Place foil on a cookie sheet, seam side down; bake for 45minutes or until
firm.Letcoolbeforeunwrapping.
Storeinanairtightcontainer.Refrigerateforuptoaweekorfreezeindefinitely.
TOMAKETHEFRIEDEGGS:Heatoilinaskilletovermedium-highheat.Combineturmeric,blacksalt,andpepper.Addtofusquarestooil.Sprinklehalfofthespicemixtureovertofu.Flipafter5minutes.
Sprinkle remainingspicemixtureon theothersideof tofusteaksandcookforanother5minutes.
TOMAKETHEHOLLANDAISE:Inapot,meltbutteroverhighheat.Add flourandwhiskvigorouslyuntil smooth.Addcreamer,bring toaboil,
andremovefromheat.Stir in juice, yeast, cayenne, and salt.Addmore creamer if the sauce is too
thick.Assembledishbyplacinga sliceofhamon topofone-half toastedEnglish
muffin;placeeggontopofham,andpourgenerousamountofhollandaisesauceontop.Seasontotaste.
YIELD:8servings
DENVERQUICHE
Eggsub:tofuforeggsThis eggless quiche can be made crustless or with the flaky crust from theSavoryArtichokePie(page55).It’sperfectforbrunchandtastesgreatthenextdaycrumbledintoabreakfastburrito!Theblacksaltwillfooleventhepickiesteatersintothinkingthere’snowaythisisvegan!
Nonstickcookingspray
14ounces(397g)silkentofu,drainedbutnotpressed1/4cup(30g)nutritionalyeast1/4cup(30g)chickpeaflour1/4cup(36g)cornstarch1/4cup(60ml)oliveoil1teaspoononionpowder1teaspoongarlicpowder1/4teaspoonturmeric1tablespoon(15g)mildDijonmustard
1/4teaspoonblacksalt1/2teaspooncumin1/4teaspoonpaprika1/2teaspoonliquidsmoke1cup(160g)dicedonion(redorwhite)1redbellpepper,coredandseededanddiced1greenbellpepper,coredandseededanddiced1/4cup(21g)imitationbaconbits,store-boughtorhomemade(page143)4ounces(112g)dicedpreparedseitan
PREHEATOVENto350°F(180°C,orgasmark4).Preparea9-inch(23cm)piepanwithcookingsprayorbyinsertingapremadeorhomemadepiecrust(page55).Inablender,combinetofu,nutritionalyeast,chickpeaflour,cornstarch,olive
oil,onionpowder,garlicpowder,turmeric,mustard,blacksalt,cumin,paprika,andliquidsmoke.Puréeuntilsmooth.Transfer mixture to a mixing bowl and stir in onion, red and green bell
peppers,baconbits,andseitan.Pourmixtureevenlyintopiepan.Bake,uncovered,for45minutesto1hour,oruntiltopisgoldenbrown,and
centerisfirm.Letcoolforatleast10minutesbeforeslicing.
YIELD:8servings
Note: If youprefer a cheesy quiche, fold 1 cup (112 g) shredded vegancheeseintothemixturealongwiththepeppers.
SPINACHANDMUSHROOMTOFUSCRAMBLE
EGGSUB::tofuforscrambledeggs,blacksaltforsulphuryegglikeflavor
CornFree NutFree QuickandEasy WheatFreeThe tofu scramble is amust in every vegan’s repertoire.Once youmaster thebasics, it’s a snap to make endless variations of this tasty, protein-packedbreakfaststaple.
2tablespoons(30ml)canolaorothermild-flavoredvegetableoil3/4cup(113g)whiteoryellowonion,chopped11/4cups(113g)slicedbuttonorbabybellamushrooms1tablespoon(15g)mincedgarlic2tablespoons(56g)jarred,dicedpimientopeppers
10to14ounces(283to397g)extra-firmtofu,drainedandpressed1/4cup(30g)nutritionalyeast1teaspoonturmeric2cups(60g)babyspinach1tablespoon(15ml)mildDijonmustardSaltandpeppertotaste
Pinchblacksalt,optional
HEATOILINSKILLETovermedium-highheat.Sauté onion andmushrooms for about 5minutes.Add garlic and pimientos
andcontinuetosautéfor2moreminutes.Crumbleintofuandcontinuetocookforanotherminute.Addinyeastandturmeric,andtosstocoat.Addinspinachandcontinuetocookuntilwilted,about2moreminutes.Removefromheatandaddmustard.Tosstocoat.Addsaltandpeppertotaste,addingapinchofblacksaltifusing.
YIELD:4servings
SUPERPEANUTPUMPKINMUFFINS
Eggsub: fruitpurée(banana)andvegetablepurée(pumpkin)formoistureand binding There are several egg substitutes in these tasty and nutritiousmuffins,whichwill give you superhuman-like strength allmorning long! Thepeanut butter and pumpkin take charge when it comes to flavor, leaving thebananatoworkonkeepingthesemuffinsdeliciouslytender.
Nonstickcookingspray11/2cups(180g)wholewheatpastryflour2teaspoonsbakingpowder1/4teaspoonfineseasalt1teaspoonpurevanillaextract
2small(2/3cup,or160g)ripebananas,mashed1/3cup(35g)flaxseedmeal3/4cup(144g)canesugar1/2cup(128g)smoothnaturalpeanutbutter1/2cup(120ml)nondairymilk
3/4cup(183g)pumpkinpurée1/4cup(40g)favoriteadd-in:choppednuts,chocolate,orraisins
PREHEAT OVEN to 350°F (180°C, or gas mark 4). Lightly coat a jumbomuffintinwithcookingspray.Whiskflour,bakingpowder,andsaltinamediumbowl.Inalargebowl,combinevanilla,bananas,flax,sugar,peanutbutter,milk,and
pumpkin.Folddryingredientsintowet,beingcarefulnottoovermix.Stirinadd-inofchoice.Divide batter into prepared pan. Bake for 40 minutes, or until a toothpick
inserted into center ofmuffin comes out clean. Remove from the pan and letcoolonawirerack.
YIELD:6jumbomuffins
Note: If you don’t have a jumbomuffin tin, bake for 25minutes in aregularmuffinpan.You’llgetabout12muffins.
PULPNOTFICTIONMUFFINS
Egg sub: Nondairy milk pulp (peanut) for binding Want to put yourhomemademilkand its leftoverpulp togooduse?Enjoy thesemuffinswithagenerous amount of our FruityChocolateTopper (page 254) orABCMousseTopper(page244).
11/2cups(256g)BasicPeanutMilk(page21)pulp
1cup(235ml)BasicPeanutMilk(page21)1/4cup(60ml)peanutoil2teaspoonspurevanillaextract2/3cup(128g)Sucanat1/2teaspoonfineseasalt2teaspoonsgroundcinnamon1/2cup(80g)raisinsor(88g)semisweetchocolatechips11/2cups(180g)wholewheatpastryflour1tablespoon(12g)bakingpowder
PREHEATOVENto375°F(190°C,orgasmark5).Lineastandardmuffintinwithpaperliners.Combine pulp, milk, oil, vanilla, Sucanat, salt, and cinnamon in a blender.
Blenduntilsmooth.Combineraisinsorchips,flour,andbakingpowderinalargebowl.Foldwetingredientsintodry,beingcarefulnottoovermix.Dividebatterintopreparedmuffintin.Bake for 20minutes, or until a toothpick inserted in the center of amuffin
comesoutclean.Letcoolonawirerackforafewminutesbeforetransferringmuffinsdirectly
ontorack.
YIELD:12muffins
CINNAMONFRENCHTOAST
Eggsub:Justnaturallyeggfree!
CornFree NutFree QuickandEasyThis recipe is so easy it’s almost embarrassing. But who doesn’t love aridiculouslyeasyrecipe?Sohereyougo:Super-easy,egg-free,cinnamonFrenchtoast.
3/4cup(93g)all-purposeflour1tablespoon(12g)evaporatedcanejuice1/4teaspoongroundcinnamonPinchsalt1cup(235ml)nondairymilk6to8slicesofthick,stalebread
IN A SHALLOW BOWL or dish, combine flour, evaporated cane juice,cinnamon,andsalt.Whiskinmilkuntilsmooth.Preheatanonstickpanorskilletoverhighheat.Dipeachsliceofbreadintothemixturetocoatwithathinlayer.Place bread into the pan and “toast” for about 2 minutes per side, or until
goldenandcrispy.Flipandrepeat.Repeatwithremainingslices.Servehot,smotheredinnondairybutteranddarkmaplesyrup.
YIELD:6to8slices
Note:Stalebreadisstronglyrecommendedinthisrecipe,asfreshbreadmakes the toast soggy. If youdon’thave stalebread, fake it byputtingslicesof freshbreadonabakingsheetandplacing it in theovenat thelowestsettingforaboutanhour.
DROPITLIKEIT’SABISCUIT
Egg sub: Vegetable purée (squash and lentil) for binding and moistureCrispy outside, tender inside—the best of both worlds! The squash and lentilspreadgivesgreatflavorandbodytothistastytreat.Enjoythesefreshlybakedwithabigbowlofsoup,andbemerry.2/3cup(160ml)unsweetenedsoymilk
1cup(270g)RoastedSquashandLentilSpread(page256)1/3cup(80ml)peanutoil1teaspoonfineseasalt1teaspoongranulatedonion1teaspoongroundcoriander1teaspoonredpepperflakestotaste21/2cups(300g)wholewheatpastryflour1tablespoon(12g)bakingpowder
PREHEATOVENto375°F(190°C,orgasmark5).Linea largecookiesheetwithparchmentpaperorasiliconebakingmat.Combinemilk,spread,oil,salt,onion,coriander,andpepperflakesinalarge
bowl;mixthoroughly.Siftflourandbakingpowderontopofmixture.Stirwelluntilcombined.Scoopingoutagenerous1/3cup(134g)preparationperbiscuit,placedough
onpreparedsheet.Bakefor30minutes,oruntilbiscuitsaregoldenbrown.Letcoolonawirerack.Enjoywarmfromtheoven,ortoastbeforeeating.
YIELD:6biscuits
CRANBERRYBANANABREAKFASTCAKE
Eggsub:Fruitpurée (banana) forbindingBananasdeliverbindingpowerandmoisture to this lightly sweetened cake thatmakes a great breakfast itemwhenyetanotherbowlofoatmealjustwon’tdo.
Nonstickcookingspray2cups(240g)wholewheatpastryflour2teaspoonsbakingpowder1/4teaspoonfineseasalt
3small(1cup,or240g)ripebananas1/2cup(96g)rawsugar1teaspoonpurevanillaextract3/4cup(180ml)brewedcoffee,cooled3tablespoons(45ml)peanutoil1cup(95g)freshcranberries1/3cup(40g)choppedwalnuts1/3cup(67g)veganwhitechocolate,carob,orsemisweetchocolatechips
PREHEATOVENto350°F(180°C,orgasmark4).Lightlycoata9-inch (23cm)roundbakingpanwithcookingspray.Inalargebowl,combineflour,bakingpowder,andsalt.Inamediumbowl,mashbananasintosmallchunksalongwithsugar,vanilla,
coffee,andoil.Tosscranberries,walnuts,andchipswiththeflourmixture.Foldwetingredientsintodry,beingcarefulnottoovermix.Pour batter into prepared pan and bake for 35minutes, or until a toothpick
insertedinthecentercomesoutclean.Letcoolonwirerackfor15minutesbeforeremovingfrompanandcooling
completely.
YIELD:6to8servings
CARROTCAKEWAFFLES
Eggsub:Vegetablepurée(carrot)forbindingThepuréedcarrotshelpbindtheseheartywaffles, towhichyou can add shredded coconut, raisins, or freshpineapple.ServewithBasicMapleCream(page26).
1pound(454g)carrots,peeledandchoppedinto1-inch(2.5cm)pieces1cup(80g)old-fashionedoats1cup(117g)toastedwalnuthalves1cup(120g)lightspeltflour1tablespoon(7g)groundcinnamon1teaspoongroundginger1/2teaspoongratednutmeg1/2teaspoonfineseasalt2teaspoonsbakingpowder3/4cup(144g)Sucanat1/2cup(120ml)freshorangejuice11/2cups(355ml)lightcoconutmilk1/4cup(60ml)meltedcoconutoil2teaspoonspurevanillaextractnonstickcookingspray
PLACECARROTSinamediumsaucepan;addenoughwatertocoverby1inch(2.5cm).Cookfor30minutes,oruntilcarrotsaretenderenoughtopurée.Letcoolcompletelybeforeusing.Combine oats,walnuts, flour, spices, salt, baking powder, and Sucanat in a
foodprocessor.Processuntilfinelyground.Transfertoalargebowl.Placecooledcarrots,orangejuice,1/2cup(120ml)ofmilk,oil,andvanillain
foodprocessor.Processuntilpuréed.Addpuréetodryingredients.Addremaining1cup(235ml)milkasneeded,
untilthebatterispourablewithoutbeingtoothin.Followwaffleironinstructionstopreparewaffles,rememberingtosprayiron
betweeneachwaffleforbestresults.
YIELD:8Belgianor16standardwaffles
BANANACHUTNEYQUICKBREAD
Eggsub:Fruitpurée(bananachutney)forbinding SoyFreeThisbreadtakesnotimetothrowtogetherandwillshinewhenservedalongsidesoups or salads.The chutney iswhat replaces the egg in this recipe, giving ittextureandtastiness.
Nonstickcookingspray
1cup(240g)BananaChutney(page245)2teaspoonsgarammasala1/4teaspoonredpepperflakes1/2cup(128g)crunchynaturalpeanutbutter2tablespoons(30ml)vegetableoil2cups(470ml)water,upto1/4cup(60ml)moreifneeded11/2cups(188g)all-purposeflour11/2cups(180g)whitewholewheatflour1tablespoon(12g)bakingpowder11/2teaspoonsfineseasalt
PREHEATOVENto350°F(180°C,orgasmark4).Lightlycoatan8-inch(20cm)squarepanwithcookingspray.Combinechutney,garammasala,redpepperflakes,peanutbutter,andoilina
mediumbowl.Stiruntilemulsified.Addwaterandstiruntilcombined.Inalargebowl,whiskflours,bakingpowder,andsalt.Foldwet ingredients intodry,beingcarefulnot toovermix.Addextrawater
(1tablespoon[15ml]atatime)ifthebatteristoothick,asitwilldependonthetextureofboththechutneyandpeanutbutterused.Pour batter into prepared pan. Bake for 60 minutes, or until a toothpick
insertedinthecentercomesoutclean.Letcoolonawirerackforatleast
15minutesbeforeremovingfrompan.Thecakewilllooklikeitisn’tdoneifyousliceitbeforeit’scooled.
SPELTFLAXSAVORYQUICKBREAD
Egg sub: Soymilk, vinegar, and baking soda combination for leavening,
fruitpurée(apple)formoisture CornFreeThis versatile and rather dense quick bread is reminiscent of corn bread, eventhoughitcontainsnocorn.Intriguing,butwewon’ttaketoomuchtimethinkingaboutitandwillgladlyenjoyanothersliceinstead.Nonstickcookingspray
1tablespoon(15ml)applecidervinegar
1cup(235ml)soymilk21/4cups(315g)wholespeltflour1/4cupplus2tablespoons(42g)flaxseedmeal1teaspoonfineseasalt2teaspoonsbakingsoda2tablespoons(30ml)meltedcoconutoil
4ounces(112g)unsweetenedapplesauce
PREHEATOVENto350°F(180°C,orgasmark4).Lightlycoatan8x4-inch(20x10cm)loafpanwithcookingspray.Combinevinegarandsoymilk inamediumbowl; itwillcurdleandbecome
likebuttermilk.Inalargebowl,combineflour,flaxseed,salt,andbakingsoda.Addcoconutoilandapplesaucetothebuttermilkmixture.Pourbatterintopreparedpan.Bake for 45 minutes, or until a toothpick inserted in the center comes out
clean.Place on a wire rack for 15 minutes before removing from pan; let cool
completelybeforeslicingorstoring.
YIELD:One8-inch(20cm)loaf
PBANDJPIE
Egg sub: Nondairy yogurt for binding Turning America’s favorite snackintopie-formmakesthisdessertperfectforIndependenceDay—andeveryotherday!UsingNondairyyogurthelpsmakeitevenmoredelectableandtender.
1cup(256g)crunchynaturalpeanutbutter3/4cup(180g)nondairyyogurt,store-boughtor
BasicHomemadeSortaYogurt(page20)1cup(192g)rawsugar2teaspoonspurevanillaextract
1cup(120g)lightor(140g)wholespeltflour
1teaspoonbakingpowder1teaspoongroundcinnamonOne9-inch(23cm)prebakedveganpieshell
1/2cup(160g)all-fruitstrawberryjam
PREHEATOVENto350°F(180°C,orgasmark4).Withanelectricmixer,creampeanutbutter,yogurt,sugar,andvanilla.Inaseparatebowl,combineflour,bakingpowder,andcinnamon.Adddryingredients intowet,stirringuntil justcombined.Thebatterwillbe
stiff.Dividethebatterintwoequalpartsandspreadhalfintothecenterofthepie
shell.Usingafrostingspatulaorrubberspatula,startfromthecenter,andbringthebattertotheedges,justlikewhenfrostingacupcake.Spreadthejamontopofthefirstlayerofbatter.Spread the rest of the batter on top of jam.Don’tworry if the jam escapes
aroundtheedges;itwillcreatejellylikebitsoncebaked.Bakefor30minutes,oruntilpieissetandturnsgoldenbrown.
YIELD:8slices
WHEREDOYOUGETYOURPROTEIN;CAKE
Eggsub:Fruitpurée(apple)forbindingAhealthy,chocolatycakethatisabit reminiscentofhoneycake,even though it ismadesanshoney.Theproteincomesfromboththetempehandalmondbutter.
FORCAKES:
2tablespoons(30ml)peanutoil8ounces(227g)tempeh,crumbled2cups(384g)SucanatNonstickcookingspray
2cups(470ml)nondairymilk1tablespoon(15ml)purevanillaextract1/4cup(64g)creamynaturalalmondbutter1/4teaspoonfineseasalt4ounces(112g)unsweetenedapplesauce11/4cups(156g)all-purposeflour1cup(120g)wholewheatpastryflour2/3cup(53g)unsweetenedcocoapowder21/4teaspoonsbakingpowder
FORTOPPING:1cup(240g)raspberryjam1/2cup(40g)unsweetenedcocoapowder
TOMAKETHECAKES:Addoil to amedium skillet; add tempeh and cookovermediumheatforabout6minutes,oruntilgoldenbrown.StirSucanatintotempehuntilcombinedanddissolved.Preheatovento350°F(180°C,orgasmark4).Lightlygreasetwo9-inch(23
cm)roundcakepanswithcookingspray.In a blender, combine tempeh, milk, vanilla, almond butter, salt, and
applesauce.Blenduntilperfectlysmooth.Inalargebowl,sifttogetherflours,cocoa,andbakingpowder.Foldwetingredientsintodry,beingcarefulnottoovermix.Dividebatterequallybetweenpreparedpans.Bakefor35minutes,oruntilatoothpickinsertedinthecenterofcakecomes
outclean.Letcoolcompletely.
TOMAKETHETOPPING:Combine jamand cocoa in amediumbowluntilsmooth.Divideequallyamongbothcooledcakesandspreadinanevenlayer.Placeonecakeontopoftheother.Enjoyatroomtemperature.
YIELD:10to12servings
SPICYANDWARMCUPCAKES
Egg sub: Soymilk, vinegar, and baking soda combination for leaveningFurther proof of the powers that result from combining nondairy milk andvinegar!Sprinklewithpowdered sugar rightbefore servingandyou’re sure tofindbliss.
Nonstickcookingspray1/2cup(112g)nondairybutter,softened11/4cupsplus2tablespoons(325ml)
soymilk1tablespoon(15ml)applecider
vinegar3/4cup(144g)Sucanat11/2teaspoonsgroundginger1teaspoongroundcinnamon1/2teaspoongroundnutmeg1/4teaspoonfineseasalt2cups(240g)wholewheatpastryflour1teaspoonbakingsoda
PREHEATOVEN to 350°F (180°C, or gas mark 4). Lightly coat a standardmuffintinwithcookingspray.Using a blender, combinebutter, soymilk, vinegar,Sucanat, spices, and salt
andblenduntilsmooth.Whiskflourandbakingsodainalargebowl.Fold wet ingredients into dry, being careful not to overmix. Divide batter
amongmuffincups.Bakefor20minutes,oruntila toothpick inserted in thecenterofacupcake
comesoutclean.
YIELD:12cupcakes
WALNUTCHOCOLATEBROWNIES
Eggsub:PuddingforbindingWalnutsgiveagreatintensityandrichnesstothesetreats,whilethepuddingimpartsmoistnessandextraflavor.Justthewaywelikeourbrownies!Nonstickcookingspray1cup(117g)walnuthalves1/2cup(96g)Sucanat1/2cup(96g)rawsugar1/4cup(60ml)canolaoil2teaspoonspurevanillaextract
1cup(250g)ChocolatePudding(page36)1cup(125g)all-purposeflour1/2cup(40g)unsweetenedcocoapowder1/4teaspoonbakingpowder1/4teaspoonfineseasalt1/2cup(88g)semisweetchocolatechips
PREHEATOVENto350°F(180°C,orgasmark4).Lightlycoatan8-inch(20cm)squarepanwithcookingspray.Combinewalnutsandsugarsinfoodprocessor.Processuntilfinelyground.In
amediumbowl,combinegroundwalnuts,oil,vanilla,andpudding.Inalargebowl,sifttogetherflour,cocoa,bakingpowder,andsalt.Foldwetingredientsintodry,beingcarefulnottoovermix.Foldinchips.Bake for 32minutes, or until brownies are firm and the sides start pulling
awayfromthepan.
YIELD:12servings
CHICK-O-LATEBROWNIECAKE
Eggsub:Vegetablepurée(chickpea)forbindingRich?Check.Decadent?Prettymuch. The chickpeas are the secret weapon in a dessert that sneaks inproteinaswellashealthyfiber.
Nonstickcookingspray11/3cups(242g)semisweetchocolatechips
3tablespoons(42g)solidcoconutoil1/3cup(64g)rawsugar1/3cup(64g)SucanatPinchfineseasalt
2teaspoonspurevanillaextract1cup(99g)pecanshalves1cup(125g)all-purposeflour1/2teaspoonbakingpowder
1can(15ounces,or425g)chickpeas,drainedandrinsed
PREHEATOVENto350°F(180°C,orgasmark4).Lightlycoatan8-inch(20cm)squarepanwithcookingspray.Combinechipsandcoconutoilinasmallbowl.Microwavefor1minute.Stir and microwave again if needed until chips melt. Stir sugars, salt, and
vanillaintothemixture.Setasidetocool.Process2/3cup(66g)ofpecansuntilground;addflourandbakingpowder
andpulsea few timesuntil incorporated.Addchickpeas,processuntilpuréed,scrapingsidesonce.Add chocolate mixture to food processor and pulse until just combined,
scrapingsidesonce.Addremaining1/3cup(38g)pecans,pulseafewtimesuntiljustcombined.
Thebatterwillbestiff.Pourbatterintopreparedpan.Bakefor25minutes,oruntilsetandthesides
pullawayfromthepan.Letcoolonawirerackbeforeremovingfrompan.Letcoolcompletelybefore
enjoying,lestthebrowniesbecrumbly.
YIELD:8to10servings
Note:Make thecakegluten freebyusing1cup (160g) sweetrice flourinsteadofall-purposeflour,andincreasebakingpowderto1teaspoon.
MARZIPAN-FILLEDPILLOWS
Egg sub: Starch and water combination for bindingMarzipan is usuallymadewitheggwhites,butpotatostarchworksbeautifullyhere.Youwillhaveleftovermarzipanforfuturebakingprojects—orjustfornibbling.
FORMARZIPAN:1cup(96g)almondmeal
11/2teaspoonspotatostarchHeaping1/2cup(120g)rawsugar
1/2teaspoonpurealmondextract11/2tablespoons(23ml)water
FORPILLOWS:11/3cups(240g)choppedbittersweetchocolate1cup(120g)wholewheatpastryflour1/2teaspoonbakingpowderpinchfineseasaltpacked1/4cup(60g)organicbrownsugar
1/4cup(60ml)peanutoil2teaspoonspurevanillaextract2tablespoons(30ml)water,moreifneededHeaping1/2cup(120g)homemademarzipan
TOMAKETHEMARZIPAN:Combinealmondmeal,starch,andsugarinfoodprocessor. Process until combined. Add almond extract andwater, until pasteforms.Wrapinplastic;storeinfridge.
TOMAKE THE PILLOWS: Preheat oven to 350°F (180°C, or gas mark 4).Line2cookiesheetswithparchmentpaperorsiliconebakingmats.
Combine thechocolate, flour,bakingpowder, salt, andbrownsugar in foodprocessor.Processuntilfinelyground.Add oil and vanilla; pulse until combined. Add water until dough holds
togetherwhenpinched.Divide dough into 16 equal portions of 1 heaping tablespoon (32 g) each.
Shapeandflattendoughintodisks.Dividemarzipaninto8equalportionsof1heapingtablespoon(15g)each.Place marzipan in the center of 8 cookie dough disks. Cover with another
cookiedoughdisk,pressingdownandflatteningdoughtosealtheedges.Ifthedoughstartstodryoutfrombeinghandled,moistenyourhandswithwater.Becarefulnottomaketheedgestoothinortheywillbaketooquicklyandburn.Bakefor12minutes,oruntilset.Leaveoncookiesheetfor10minutes.Let
coolonwirerack.
YIELD:8largecookiesandabout½cup(120g)leftovermarzipan
WALNUTCOOKIES
Eggsub:Coconutpasteforbinding SoyFreeAswewere cleaning the coffee grinder after working on another project, wenoticed thewater turned thegroundcoconut intoa rather interestingpaste thatcouldbeusedasaneggreplacer.
1cup(94g)shreddedcoconut,groundintofineflour1/4cupplus2tablespoonsplus
2teaspoons(100ml)hotwater1cup(117g)walnuthalves,halfturnedintobutter(seepage251formoreinfoonmakingnutbutters),otherhalfcoarselychopped
1cup(192g)Sucanat1/4cup(60ml)peanutoil1teaspoongroundginger1teaspoongroundcinnamon1/2teaspoongroundcardamom1/2teaspoongroundallspice2teaspoonspurevanillaextract1/2teaspoonfineseasalt11/2cups(180g)wholewheatpastryflour1/2teaspoonbakingpowder
PREHEATOVENto350°F(180°C,orgasmark4).Line2largecookiesheets
withparchmentpaperorsiliconebakingmats.Thoroughly combine coconutwithwater in a large bowl; the coconut flour
willdissolveandformapaste.Stir inwalnut butter and choppedwalnuts, Sucanat, oil, spices, vanilla, and
salt.Siftflourandbakingpowderontop,andstiruntilcombined.Dividedoughusing2heapingtablespoons(57g)percookie.Flatten dough on prepared sheets; the cookies will not spread much while
baking.Bakefor15minutes,oruntilcookiesaregoldenbrownaroundtheedges.Letcoolonsheets fora fewminutesuntil firmenough to transfer toawire
racktocoolcompletely.
YIELD:12largecookies
COOKIECOOKIES
Eggsub:EggreplacerpowderforbindingandleaveningWefirstwitnessedtheadditionofOreopiecesintoahomemadecookieoncookiemadness.netandpromptlyranintothekitchentoexperimentwiththeidea.We’rehooked!1/2cup(112g)nondairybutter1cup(192g)rawsugar,groundintofinepowder
1tablespoon(8g)eggreplacerpowder,suchasEner-G1/4cup(60ml)warmwater1/2teaspoonfineseasalt2teaspoonspurevanillaextract21/2cups(300g)wholewheatpastryflour1/4cupplus2tablespoons(66g)semisweetchocolatechips1/2teaspoonbakingpowderNondairymilk,ifneeded
10store-boughtvegancream-filledcookies,quartered
PREHEATOVENto350°F(180°C,orgasmark4).Line2largecookiesheetswithparchmentpaperorsiliconebakingmats.Usinganelectricmixer,creamtogetherbutterandsugaruntilfluffy.Whisktogethereggreplacerandwaterinasmallbowluntilfoamy.Addeggmixturetobuttermixture,alongwithsaltandvanilla.
Beat for another minute. Combine flour, chips, and baking powder in aseparatedish.Addtobuttermixture,andmixuntilcombined.Ifthedoughistoodry,addsomemilkuntilitismoremanageable.Gentlyfoldincookiepieces.Scoopingapproximately1/4cup(75g)ofdough,shape12largecookiesand
place themon thepreparedsheets.Flatten thedoughasmuchasyouwant thecookiestobe,astheywon’tspreadmuchduringbaking.Bake cookies for 16 to 18minutes, until slightly golden around the edges.
Removefromovenandletcool,untilthecookiesarefirmenoughtotransfertoawirerack.
YIELD:12largecookies
SWEETPOTATOBARS
Egg sub: Vegetable purée (sweet potato) for moisture and bindingWheatFreeIf you’ve always dreamed of eating a thick oatmeal chocolate cookie in barform,yourwishhasbeengranted:Thesweetpotatoandcornstarchcombohelpsbindthisportableandirresistibletreat.
Nonstickcookingspray11/4cups(112g)shreddedcoconut2cups(160g)old-fashionedoats1cup(192g)rawsugar1/2cup(88g)semisweetchocolatechips1/4cup(32g)cornstarch11/3cups(325g)sweetpotatopurée1/4cup(56g)coconutoil,melted2teaspoonspurevanillaextract2teaspoonsgroundcinnamon1/2teaspoonfineseasalt2teaspoonsbakingpowderNondairymilk,ifneeded
PREHEATOVENto350°F(180°C,orgasmark4).Lightlycoatan8-inch(20cm)squarebakingpanwithcookingspray.Combinecoconut,oats,sugar,andchipsinfoodprocessor.Processuntilfinelyground,forabout2minutes.In a separate large bowl, combine cornstarch, purée, oil, vanilla, and
cinnamon.Add oat mixture, along with salt and baking powder, into sweet potato
mixture.Stiruntilcombined;addmilkifthebatterisdifficulttomix.Placethebatterintopreparedpan.Bakefor30minutes,oruntilgoldenbrown.
Coolinpanonawirerack.
YIELD:10to12bars
CINNAMONOATCOOKIES
Eggsub:Nondairymilk(full-fatcoconut)formoistureCoconutmilkplaystheeggroleinthesecinnamonytreatsbyaddingtherichnesseggsusuallyimparttotraditionalcookierecipes.
2/3cup(149g)nondairybutter11/2cups(288g)Sucanat
1/2cup(120ml)full-fatcoconutmilk
2tablespoons(14g)groundcinnamon1/2teaspoonfineseasalt2teaspoonspurevanillaextract21/2cups(200g)oldfashionedoats21/2cups(300g)wholewheatpastryflour2teaspoonsbakingpowder2/3cup(108g)packedraisinsor(117g)semisweetchocolatechips
PREHEATOVENto350°F(180°C,orgasmark4).Line2largecookiesheetswithparchmentpaperorsiliconebakingmats.Usinganelectricmixer,creamtogetherbutterandSucanat.Addcoconutmilk,
cinnamon,salt,andvanilla.Beatforanotherminute.Inaseparatebowl,combineoats,flour,andbakingpowder.In 3 batches, add dry ingredients to the wet ingredients. Add raisins or
chocolatechips.Stiruntilcombined.Scoop1/3cup(99g)doughpercookie;placeonpreparedsheets.Flattenslightly,ascookieswon’tspreadmuchwhilebaking.Bakefor16minutes,untilcookiesaregoldenbrownattheedges.Leaveonsheets forat least10minutesbefore transferring toawire rack to
cool.
YIELD:12largecookies
SPECULOOS-SPICEDCOOKIES
Eggsub:Justnaturallyeggfree!Spicyandreminiscentoftoffee,thesecookiesaresoself-sufficienttheyneednohelpwithbinding.TheyarealsousedasacrustinChocoplumPie(page236).
1/2cup(80g)dry-roastedunsaltedalmonds
1cup(192g)Sucanat1/4cup(40g)brownriceflour1cup(140g)wholespeltflour1/2teaspoonfineseasalt1/8teaspoongroundwhitepepper1tablespoonplus1teaspoon(9g)groundcinnamon1teaspoongroundnutmeg1teaspoongroundginger1/2teaspoonbakingpowder1/2cup(112g)nondairybutter2tablespoons(30ml)puremaplesyrup
COMBINEALMONDS,Sucanat,flours,salt,spices,andbakingpowderinfoodprocessor;processuntilfinelyground.Addbutterandpulseseveraltimes,untilwellincorporated.Add syrup and pulse a few times until combined. Add a few teaspoons of
water,ifthedoughistoodryanddoesn’tholdtogetherwhenpinched.Chilldoughforatleast1hour.Preheatovento350°F(180°C,orgasmark4).
Line2largecookiesheetswithparchmentpaperorsiliconebakingmats.Scoopout2heapingtablespoons(40g)ofdoughandplaceontocookiesheet:
The doughwill spreadwhile baking, so leave about 1 inch (2.5 cm) betweeneachcookie.Bakefor12minutes,oruntilcookiesturngoldenbrownaroundtheedges.Letcoolonsheetuntilfirmenoughtotransfertowireracktocoolcompletely.
YIELD:16cookies
TAMARINDBANANACOOKIES
Eggsub:Nondairymilk (soy)andoil combination formoisture CornFreeThese have a soft, chewy consistency when eaten out of the fridge and awonderfullysaltyedge.Thesoymilkandoilcombinetoreplacetheegghere.
1/2cup(112g)nondairybutter1cup(192g)Sucanat
2tablespoons(30g)tamarindpaste1/2teaspoonlemonzest1/2teaspoongratedfreshginger
1/4cup(60ml)soymilk
1teaspoonneutral-flavoredoil2/3cup(40g)softdriedbanana,cutintostripswithscissorsordiced1/2teaspoonfineseasalt2cups(240g)wholewheatpastryflour1teaspoonbakingsoda
PREHEAT OVEN to 350°F (180°C, or gas mark 4). Line 2 large cookiesheetswithparchmentpaperorsiliconebakingmats.Using an electric mixer, cream together butter and Sucanat. Add tamarind,
zest,andginger.Stirinmilk,oil,banana,andsalt.Addflourandbakingsoda.Scoopupabout2tablespoons(57g)ofdoughandplaceonpreparedsheets.
Noneedtoflattenthecookies,astheyspreadwhilebaking.Bake for12minutes,oruntil cookies set and theedges start turninggolden
brown.Cooloncookiesheetsuntil firmenoughto transfer towirerack.Enjoycold
fromthefridge.
YIELD:12largecookies
GINGERAPPLECOFFEECAKE
Egg sub: Fruit purée (apple) for binding Light, moist, and nutty: That’swhat this cake is all about. The recipe may look involved, but its wonderfulautumnalflavorwillrewardyouforyourefforts.
FORSIMPLEGINGERSYRUP:3/4cup(144g)rawsugar3/4cup(180ml)spicedapplecider3/4cup(72g)thickslicespeeledfreshginger
FORSIMPLESTREUSEL:
1/2cup(50g)pecanhalves,coarselychopped1/4cup(48g)Sucanat1teaspoongroundcinnamon2teaspoonsvegetableoil
FORCAKE:NonstickcookingsprayScant1/2cup(113g)homemade
Applesauce(page231)1/4cup(60ml)peanutoil3/4cup(105g)wholespeltflour1cup(125g)all-purposeflour2teaspoonsbakingpowder2teaspoonsgroundcinnamon1/2teaspoonfineseasalt1cup (135g)roastedapples fromunblended,no-juice-addedHomemadeApplesauce(page231),choppedabitsmaller
1/3cup(45g)finelychoppedcandiedginger
TO MAKE THE GINGER SYRUP: Combine all ingredients in a saucepan,bring toaboilandsimmer for20minutesoruntil syruphas reduced to1cup(235ml).Letcool;discardginger.
TO MAKE THE STREUSEL: Combine all ingredients in a small bowl. Setaside.
TOMAKETHECAKE:Preheatovento350°F(180°C,orgasmark4).Lightlycoatan8-inch(20cm)squarepanwithspray.Inamediumbowl,combineapplesauce,oil,andgingersyrup.Inalargebowl,
sifttogetherflours,bakingpowder,cinnamon,andsalt.Foldwetingredientsintodry,beingcarefulnottoovermix.Foldinapplesand
candiedginger.Pourbatter intopreparedpan.Sprinkle streusel evenlyon top.Bakefor35minutesoruntilcakeisgoldenbrownandfirminthecenter.Transfertoawirerackandcoolbeforeremovingfrompan.
YIELD:8to10servings
SPICY RED BUFFALO OR SPICY GREEN VERDEMACARONISALAD
Eggsub:SilkentofuformayoMaybeJoni’sbeenworkinginadelifortoolong,but shecanalwaysbecountedon towhipupagreatmacaroni salad forget-togethers.
Thissaladworkstwoways—greenorred—dependingonwhatkindofmoodyou’rein!Bothhaveaspicykickandaremayofree.
FORREDBUFFALODRESSING:
14ounces(397g)softsilkentofu,drainedbutnotpressed1/2cup(112g)nondairybutter,melted1/4cup(60ml)vegetableoil2to4tablespoons(30to60ml)hotsaucetotaste1tablespoon(8g)garlicpowderSaltandpeppertotaste
FORGREENSPICYVERDEDRESSING:
14ounces(397g)softsilkentofu,drainedbutnotpressed1/3cup(80ml)AjiVerde(page208)1tablespoon(8g)garlicpowderSaltandpeppertotaste
FORSALAD:1 pound (454 g) elbow macaroni, prepared according to packageinstructions
1cup(30g)freshbabyspinach1cup(170g)choppedroastedredpeppers1/2cup(80g)dicedredonion1cup(100g)choppedcelery1tablespoon(8g)redpepperflakes,totaste
TOMAKETHEDRESSINGS:Putall ingredientsinablenderandpuréeuntilsmooth.
TOMAKETHESALAD:Rinseanddraincookedpastaandreturntothepot.Add dressing, spinach, roasted red peppers, onion, celery, and red pepper
flakes.Tosstocoat.Servewarmorcold.
YIELD:8main-dishor12to14side-dishservings
CAKELIKECORNBREAD
Egg sub: Fruit purée (apple) for binding The alcohol in this recipe is sosubtlethatyoucanbarelytellit’sthere.Itjustgivesthedishalittlesomething-somethingthatmakesforascrumptioustreat.Thiscornbreadiscakelikenotbecauseofsweetness(sohaveatitwithchilies
andothersavorystuff,too)butbecauseofitsdelicateandrefinedtexture.Andnodrynesstobefoundhere—thankstotheapplesauce!
Nonstickcookingspray11/4cups(175g)cornmeal1/2cup(63g)all-purposeflour1teaspoonfineseasalt2teaspoonsbakingpowder1tablespoon(15ml)tequila1tablespoon(15ml)triplesec1tablespoon(21g)agavenectar3/4cup(180ml)unsweetenednondairymilk1/4cup(60ml)peanutoil4ounces(112g)unsweetenedapplesauce2 tablespoons (30 g) fire-roasted diced green chilies, or 1/2 teaspoon redpepperflakes
PREHEATOVEN to 375°F (190°C, or gasmark 5).Lightly grease an 8-inch(20cm)squarebakingdishwithcookingspray.Inalargebowl,whisktogethercornmeal,flour,salt,andbakingpowder.In a medium bowl, whisk together tequila, triple sec, agave, milk, oil,
applesauce,andchilies.Foldwetingredientsintodry,beingcarefulnottoovermix.Pour batter into prepared dish. Bake for 35 minutes, or until cornbread is
goldenbrown,firmontop,andthesideshavestartedtopullawayfromthepan.Letcoolonawirerackbeforeslicing.
YIELD:6to8servings
Note:Foradensercornbread,addanextra1/2cup (63g) flour to thebatter.Thecornbreadwillbereadyin25minutes.
SECTIONTHREE
KEEPTHEFARMANIMALSFLOURISHING!
FOOLPROOFSUBSTITUTIONSFORMEAT
Chapter4
FromSavoryBurgerstoBlackForestBLTs:
HOWTOSUBSTITUTEFORBEEF,CHICKEN,PORK,ANDSEAFOOD
SOHOWWILLYOUGETENOUGHPROTEINwhenyou takemeatoutofthepicture?Let’sfaceit,proteinisessentialforahealthylife:Weneedittobuildstrong
bodies,hormones,growmuscle,bones,nails,hair....yougettheidea.Proteinis createdby amino acids, someofwhich are naturally created byour bodies,whiletherestneedstocomefromwhatweeat.With that in mind, it is actually quite easy to create hearty, delicious, and
protein-packed meals with all the tasty foods that can be harvested naturallyfromtheearth,likebeans,wholegrains,quinoa,nuts,seeds,legumes,andsoy.
ConsidertheFactsYou arewhat you eat, and unfortunately, so is yourmeat, pork, chicken, andfish.Because of factory farming and pollution, themeat sold atmostmarketstoday is not the same as that which our grandparents served up for dinner.Hormones, pesticides, chemicals, and pollution run rampant in today’s factoryfarmedmeats.Ifthatisnotenoughtomakeyoustopeatingmeat,considerthis:•Beef: Saturated fats in red meat cause heart disease, atherosclerosis, coloncancer,rheumatoidarthritis,andendometriosis.Andthat’swhatitdoestoyourbody.Shallwegointodetailaboutwhatitdoestothecow’sbody?
•Poultry: Potentially fatal, salmonella poisoning is farmore prevalent inpoultry than any other food.Consumer Reports found over two-thirds ofstore-boughtchickencontainedmeasurable levelsof thisharmfulbacteria.Oh,anddidwementionthebatterycages?
•Pork:Inadditiontohavingmanyofthesamehealthconcernsasbeefandpoultry,porkishighinhistaminelevelsaswellassulfur.Also,pigsinlargefactoryfarmsareoftenfedtheworstoffoods,whicheventuallyfindawaytoyourplate.Besides,didyouknowthatpigsareknowntobeevensmarterthantheaveragecompaniondog?•Seafood:Pollutionhasproducedmanychemicals,includinghighlevelsofmercury, that flow through the fish in our oceans.There is awebsite thatpublishes “The Fish List,” which lists the best and worst seafood to buybasedonfoodsafetyandenvironmentalissues.Ifyouneedalisttotellyouifyourfoodissafe,don’tyouthinkit’stimetoswitchtoanewfood?
Formoreinformationonthehorrorsoffactoryfarming,visitwww.meat.org.
GuidelinesforSubstitutingforMeatRecreatingtraditionallymeat-baseddishesisactuallyaprettyeasytask.Asyoubegintoexperimentwithdifferentproteins,youwillfindwhichonesyoupreferand how to season them tomimic the tastes and textures of themeat you aretryingtoreplace.Generally speaking, when subbing a vegan protein for an animal-based
equivalentinarecipe,usethesameweightedmeasure.Forinstance,ifarecipecallsfor6ounces(170g)ofbeef,use6ounces(170g)ofabeef-styleorplainseitancutlet.Formorespecificguidelines,lookatthefollowingchart,andthenwe’llapply
ourknowledgetoanonveganrecipe.
VEGANIZED!:SAMPLERECIPELet’shavealookatthefollowingtraditionalrecipetoseehowwewouldreplacethemeatandothernonveganingredients:
STEAKWITHSWEETPEPPERSAUCEThismeatymaincoursewasadaptedandveganizedfromtheBetterHomesandGardensNewCookBook.
ADDOILtoalargeskilletoverhighheatandsautépeppers,onion,andgarlicforabout4minutes,oruntilvegetablesarestillcrispbuttender.Removevegetablesfrompanandsetaside.Reduce heat to medium; add portobellos or seitan cutlets to the same pan,
addingmoreoilifnecessary.Add salt and pepper. Cook for about 4 minutes per side and transfer to a
servingplatter.Addbrothandoreganoorbasiltothepan.Bringtoaboil;lowerheat.Simmer
uncoveredforabout3minutes,oruntilliquidisreducedbyhalf.Addcookedvegetablesandtomatoes.Cookuntiljustheatedthrough.Spoonmixtureoverportobellosorseitancutlets.
YIELD:4servings
FindingMeatSubstitutesattheStoreWe can’t imagine how vegans of years past could functionwithout all of theamazingproductsnowavailable.If you have access to a local international foodmarket, youwill find some
astonishingly realisticmockmeats from chicken, to duck, to ham, even foods
likemockcrabandtuna.Twothingstokeepinmind,however:Thesefoodsareusually gluten-based, and as with all foods, moderation is key sincemany oftheseready-madeproductsarehighlyprocessed.Breakfast patties and sausages: Lightlife steals the show for quickmeaty
breakfasts.TheirGimmeLeanSausageandSmartLinksmakeaneasy taskofmorningmeals.Delislices:Great for lunchesandpicnics,Tofurkyslicesearnourpraisefor
their tasteand texture.Thesedon’t really taste likemeat,but theydo the trickwhenyouneedsomethingquicktothrowbetweentwoslicesofbread.Fakebacon:We love tomake our own, in order to choose the strength of
flavors, but we also rely on Lightlife with its Smart Bacon and Bacon StyleStrips.When it comes to bacon-flavored bits, there aremany to choose from;just make sure to check ingredient labels and avoid those with peskyhydrogenatedfats.Gardein: Oh, Gardein. You look and taste just like chicken! There are
prepackaged dishes prepared with Gardein, and you may also find entire“breasts”inthedelidepartmentofyourlocalhealth-foodstore.Hotdogs,brats,andveggieburgers:Thesecanbelifesaverswheninvitedto
aparty,barbecue,orothersocialevent,andalmosteverygrocerystorecarriesatleastonevarietyofeach.Double-check ingredients, ascertainbrands sneak inegg or dairy. Some of our favorites? Tofurky makes excellent wieners, andWildwoodmakessomeofthebestveggieburgersintheworld!Pairingbeansandwholegrains,nuts,andseeds:Whynottakeabreakfrom
processedmeat substitutes?Combine beanswithwhole grains, nuts, or seeds,andyougetacompleteprotein!Ifyoudon’thavetheopportunitytopairthesefoodstogetherinonesinglemeal,youneednotfret:Itisactuallystillpossibletoobtain a complete protein by enjoying grains, beans, nuts, and seeds over thecourse of one to two days. They are especially tasty when served togetherthough,soitreallyisuptoyou.Afewexamples:whole-grainpitachipsdippedintohummus,brownriceand
beans, peanut butter on whole wheat bread, corn chowder enjoyed withsunflower-seed buttered toast. The possibilities are limitless and far lessprocessedthanmostofthemeatsubsonefindsatthestore.SeeBeetRiceSalad(page216)andTriple-BStew(page211)forideas.Seitan:Thereareseveralready-madevarietiesavailableonthemarket.You
canusuallyfindthemintherefrigeratedsectionofyourlocalhealth-foodstore,nearthetofu.Soychorizo:WeareparticularlyfondofboththeSoyrizobrandandthesoy
chorizosoldatTraderJoe’s.It’sperfectlyseasoned,andthetextureisspot-on.
SoyCurls:SimilartoTVP,butway,waybigger.Thesecanbehardtofindongrocery-storeshelves,soifyou’dliketogivethematry,visitButlerfoods.comtoorderonline,ortofindastorenearyou.Tempeh:Therearemanyvarietiesof this fermented treat fromplainsoy to
multigrain.Wesuggestyoustartwithaplainvarietyandthenexperimentwithdifferent flavors until you find one you love. Tempeh comes either vacuum-sealed (almost always pasteurized) and more rarely, fresh (unpasteurized).Simmering vacuum-sealed tempeh in 2 cups (470 ml) vegetable broth, alongwithadriedbayleaf,for20minuteshelpscutoutthebitterness.Drainwellanduse inany recipe.Unpasteurized tempehmustbeboiled for20minutesbeforeeating.Tofu: The silken variety comes in soft,medium, firm, and extra firm. The
regular version comes in soft,medium, firm, extra firm, and even super firm.The latter is fantastic when fried, because it doesn’t need to be pressed andyields deliciously crispybits. Silken is bestwhenmaking sauces anddesserts,althoughwe’vehadgreatresultsusingregularfirmtofuinmoussesandpies.TVP(TexturedVegetableProtein):Aversatilemeatsubstitutethathasthe
appearance of Grape Nuts in its smaller granulated form.When reconstitutedwithvegetablebrothorwater,itmimicsthetextureofgroundmeats.Ithasverylittle flavor on its own and, much like tofu or seitan, takes on the flavor ofwhatever it is prepared with. Very low in fat, high in protein and fiber, it isproducedfromdefattedsoyflourandcookedunderpressure,beforebeingdried.WelikeBob’sRedMillbrandbutalsobuyitfromthebulkbinstosaveabuck.NotethatTVPchunkscomeinvarioussizes,andthelargeronesarehandywhenmakingcurries,stir-frydishes,andstews.Vitalwheatgluten:Thisflourwillbecomeastapleinyourpantryfromthis
point forward. Ithasendlessuses in thevegankitchen, fromcreating flavoredmeatsubstitutes(orseitan)fromscratch to improvingthe textureandflavorofyeastbread.
MakingMeatSubstitutesatHomeYes,therearealotofready-mademeatsubstitutesrightatyourfingertips.Buttheycan’tmatchthesatisfactionyougainfrommakingyourownfromscratch.Tofuandtempehareexcellentsourcesofproteinandareusedextensivelyinthevegankitchen.Freshlymadeartisantofuandtempehhavearicher,nuttier,andoftenbeanierflavorthantheirsupermarketcounterparts.Andwhileitispossibleto make fresh tofu and tempeh in the home kitchen, both require sterile
workspaces and specialized equipment, so for our own safety, we prefer topurchaseourtofuandtempeh.
TheRecipes:Meat-BasedRecipes...withouttheMeat!Herewesharethesecretsto“beefing”upyourrepertoireofbasic,made-from-scratchmeatsubstitutes.Andthenweputthebasicstogoodusetocreateheartymeatfree,protein-packed,savorydishes.
BASICTRADITIONALBOILEDSEITANOnce you master the basics of homemade seitan, you can experiment withdifferentspicemixturesandtechniquestomakeanynumberofvariations.
FORBROTH:2.5quarts(2.35l)water2cups(470ml)soysauce10clovesgarlic,peeledandhalved5bayleavesthree2-inch(5cm)slicesfreshginger
FORDOUGH:1cup(144g)vitalwheatglutenflour5cups(600g)wholewheatflour21/2cups(588ml)water3stalksgreenonion,whitesonly,finelychopped1/2cup(30g)freshchoppedparsley1teaspoongarlicpowder1teaspoononionpowder1teaspoonto1tablespoon(2to6g)groundblackpeppertotastecheesecloth
COMBINEBROTHingredientsinapotandbringtosimmerwhilepreparingdough.In large bowl, mix flours together; slowly add water to form stiff dough.
Kneadabout70times,rightinthebowlifyou’dlike,andletrest20minutes.Bringdoughinbowltothesinkandcoverwithwater.Kneadthedoughuntil
the water becomes milky; discard water. Cover with fresh water and repeatprocess10to12times.
Afterlastrinse,thetextureofthedoughwillbewetandloose.Addonions,parsley,andspices.Mixthoroughlybyhand.Dividedoughinhalf.Placeonehalfofdoughinthecenterofalargepieceof
cheesecloth and roll tightly into a log.Tie ends to secure.Repeatwith secondhalf.Placebothlogsinbroth;simmerfor90minutes.Remove logs frombrothand setonaplate tocool.Discardcheesecloth. (If
clothsticks,rununderwateranditwillcomeoffeasily.)Storeseitaninfridgeinairtightcontainer.Toretainmoisture,addsomebroth tocontainer.Keepswellforupto2weeks,orindefinitelyinthefreezer.
YIELD:About4pounds(1.8kg)
SALISBURY STEAK WITH MUSHROOM, ONION, ANDSAGESAUCE
Meatsub:TVPandvitalwheatglutenLikeaTVdinner—that’smadefromscratch!
FORSTEAKS:1cup(235ml)waterorvegetablebroth
1cup(96g)TVPgranules2to3tablespoons(30to45ml)soysauceortamari
1cup(144g)vitalwheatglutenflour1teaspoongarlicpowder1teaspoononionpowder1/4teaspoonpaprika1/3cup(80ml)oliveoilSaltandpeppertotaste
TOMAKETHESTEAKS:Inamicrowave-safebowl,combinewaterorbroth,TVP,andsoy sauceor tamari.Cover tightlywithplasticwrapandmicrowavefor5to6minutes.(Alternatively,bringwatertoaboil,pouroverTVPandsoysauce,coverandletstandfor10minutestoreconstitute.)Allowtocool.Combine remaining ingredients with reconstituted TVP, using hands and
mashingittogethersotheTVPdoesn’tcrumblewhenshapingsteaks.Letstandfor20minutestoletglutendevelop.Divideinto6equalportions,shapinginto1/4-inch(6mm)-thickpatties.Preheatlargeskilletovermediumheat.Frysteaksfor5to7minutesperside,
untilgoldenbrownandcrispy.(Alternatively,bakethemat350°F[180°C,orgasmark4]for15minutes.)Servetoppedwithsauce.
FORSAUCE:2tablespoons(30ml)oliveoil11/4ounces(113g)buttonmushrooms,sliced3/4cup(113g)choppedwhiteonion2tablespoons(30g)mincedgarlic2tablespoons(30ml)soysauceortamari1cup(235ml)vegetablebroth1/4cup(30g)all-purposeflourmixedwith1/2cup(120ml)watertomakeaslurry
1/2teaspoonpowderedsage1/4cup(15g)freshparsley,finelychoppedSaltandpeppertotaste
TOMAKETHESAUCE:Preheatoilinpanovermedium-highheat.Sautémushrooms and onion for 5 to 7minutes.Add garlic and cook for 2
minutes.Addsoysauceortamariandbroth.Bringtoasimmer.Stirinslurryandstirto
thicken.Removefromheat.Stirinsage,parsley,salt,andpepper.Serveasis,oruseblendertopuréeintoasmoothsauce.
YIELD:6servings
Note:Togetthinsteaks,placeoneportion,slightlyflattened,ontoaplate.Place a second plate on top and apply pressure to flatten to desiredthickness.
DIJONPORTOBELLOSTEAKS
Meatsub:portobelloforsteaks CornFree LowFat NutFree
QuickandEasy SoyFree WheatFree
There is nothing quite as naturallymeatywithout beingmeat as a thick juicyportobellosteak!ServethemushroomswithYuccaFries(page178)andpunchyAji Verde sauce (page 208), or use them to make an amazing panini with aschmearofRoastedTomatoAioli (page35). If youhave leftovermarinade, itworksgreatasasaladdressing!
1/2cup(120ml)mildDijonmustard3tablespoons(45ml)balsamicvinegar2tablespoons(30ml)agavenectarSaltandpeppertotaste
2largeportobellomushrooms,stemsremoved
INA SMALLMIXINGBOWL,whisk togethermustard, vinegar, agave, saltandpepper.Placemushroomsinashallowdishandcoverwithmarinade.Letsoakforat
least15minutes.Removemushrooms frommarinade and place on the grill or in a grill pan;
cookforabout7minutesperside,bastingwithmarinade,untilmushroomsaretender.
YIELD:2servings
Clockwisefromtop:ajiVerde(page208),dijonportobellosteaks,Yuccafries(page178)
MEATFREEBALLS
Meatsub:vitalwheatgluten CornFree
Thesearesodelectablethatyou’llwanttodoubleortriplethebatchsoyoucanfreeze some for next time. Serve in a sub-style sandwich, topped with yourfavoriteslawanddressing(aspictured),ortopwithyourfavoritemarinaraand
shreddednondairymozzarella—broilandmangia!
4ounces(112g)unsweetenedapplesauce,pumpkinpurée,ortomatopaste2tablespoons(30ml)peanutoil2tablespoons(15g)nutritionalyeast
1/4cup(36g)vitalwheatgluten1teaspoononionpowder1/4teaspoongarlicpowder1/2teaspoonfineseasalttotaste1/4teaspoongroundblackpeppertotaste1/2cup(40g)pankobreadcrumbs1/4cup(60ml)BBQsauce
PREHEATOVENto375°F(190°C,orgasmark5).Lineasmallbakingsheetwithparchmentpaper.Combinethefirstseveningredientsinamediumbowl.Addbreadcrumbsand
mixuntilwellcombined.Divide and shape mixture into 8 balls. Place the balls in the center of the
parchmentpaperonbakingsheet;foldpaperoverballstoenclosethementirely.Arrangewrappedballsfoldedsidedown.Bake for 20 minutes, or until golden brown. Unwrap and coat with BBQ
sauce.Bakeunwrappedforanother8minutes.
YIELD:81-inch(2.5cm)meatfreeballs
CARROTGINGERBURGERS
Meatsub:vitalwheatglutenandbeans CornFreeThesemeatyburgersaredeliciousservedwithPearandCauliflowerCurry(page32)!
3largecarrots,cutintobite-sizechunks2cups(470ml)fresh-squeezedorangejuice1/4cup(60ml)sesameoil(nottoasted)1/4cup(60ml)tamari
2teaspoonsgarlicpowder1/4cup(34g)choppedcandiedginger11/2tablespoons(23ml)sriracha3tablespoons(45ml)seasonedricevinegar
1can(15ounces,or425g)chickpeas,drainedandrinsed
3cups(432g)vitalwheatgluten
COOK ALL INGREDIENTS except gluten in a saucepan over medium-highheat until the carrots are very tender, about 15 minutes. Purée mixture in ablenderuntilsmooth.Combinewithgluten:ifyouhaveastandmixer,ithelpstouseithere,oruse
yourhandstokneaditin.Preheatovento350°F(180°C,orgasmark4).Line2largecookiesheetswith
parchment paper or silicone baking mats. Scoop 1/3 cup (95 g) of mixture,shapingandflatteningatotalof17burgersontothepreparedsheets.Coverwithfoiltokeeptheburgersmoist.Bakefor20minutesoneachside,
oruntilgoldenbrown.Theseburgersfreezewell.
YIELD:17burgers
WESTERNBACONCHEESEBURGERS
Meatsub:TVPandvitalwheatglutenforgroundbeef,imitationbaconbitsforbaconReminiscentoffastfoodburgers—onlymuchhealthier—theseshouldbeservedwithBBQsauce,onionrings,andourBBQBeans(page156).
1cup(96g)TVPgranules1cup(235ml)vegetablebroth1/4 cup (25g) imitationbaconbits, store-boughtorhomemade Imitation
BaconBits(page143)
1cup(144g)vitalwheatgluten1/8teaspoonliquidsmoke1/2cup(60g)nutritionalyeast1tablespoon(8g)garlicpowder1tablespoon(8g)onionpowder2tablespoons(32g)creamyno-stirnutbutter21/2tablespoons(18g)groundflaxseedsmixedwith3tablespoons(45ml)warmwater
1/4cup(60ml)maplesyrup1/4cup(60ml)vegetableoil1/4cup(60ml)BBQsauceSaltandpeppertotaste
COMBINETVPwithbroth inmicrowave-safebowl,cover tightlywithplasticwrapandmicrowaveonhighfor6minutes.(Alternatively,bringbrothtoaboil,pouroverTVP,coverandletstandfor10minutes.)Letcoolbeforehandling.CombineTVPandremainingingredientsinamediummixingbowlandknead
togetherforatleast5minutes.Letsitforafewminutesandformmixtureinto4patties.Choosemethodofcooking:Forgrilling,cookfor5to7minutespersideover
amedium-highflame.Forstovetop,sauté inoil for5 to7minutesperside,oruntilbrownedandcrispy.Tobake,preheatovento350°F(180°C,orgasmark4);placeburgersonlinedbakingsheetandcookfor20minutes;flipandbakefor20moreminutes.Youcanbakeandthenquicklypan-frytheburgerstocrispthemup.
YIELD:4large(1/2pound,or227g)burgers
TACOMEAT
Meatsub:TVPforgroundbeef QuickandEasy
UsethisMexicanspicedgroundbeefwannabeintacosandburritos,onnachos,orprettymuchanywhereyouwouldwantsomeyummy,spicy“beef.”
FORGLUTENFREEVERSION:
1cup(96g)TVPgranules1teaspoonevaporatedcanejuice2teaspoonschilipowder1teaspoongarlicpowder1teaspoononionpowder1teaspoongroundcumin1teaspoonpaprika1/2teaspooncayennepepperorgroundchipotlepowder1/2teaspoonsalt1cup(235ml)water2tablespoons(30ml)oliveoil(orothermild-flavoredvegetableoil
FORSOY-FREEVERSION:
1cup(144g)vitalwheatgluten2teaspoonschilipowder1teaspoongarlicpowder1teaspoononionpowder1teaspoonSucanat1teaspoongroundcumin1teaspoonpaprika1/2teaspoonfineseasalt1/2teaspooncayennepepperorgroundchipotlepowder1/2cup(120ml)water2tablespoons(30ml)peanutoil
INAMICROWAVE-SAFEDISH,mixtogetherTVPgranuleswithevaporatedcanejuice,spices,andsalt.Stirinwaterandoil.Covertightlywithplasticwrapandmicrowaveonhighfor5to6minutes.Alternatively,youcanbringwatertoaboil,pourintoTVPandspicemixture,
addoilandstirtocombine,cover,andletstandfor10minutes.Combine dry ingredients in a skillet, using a spatula. Add 1/4 cup (60ml)
waterandoil.Usingyourfingertips,mixandcrumble themixtureuntilnodryspotsareleft.Addatouchmorewaterifmixtureistoodry.Cookcrumblesovermediumheat,breakingapartlargercrumbles,andstirring
oftenfor12minutes,oruntilbrownedandcookedthrough.
YIELD:21/2cups(312g)meat
CHILICONCARNE
Meat sub: vegetablebasedbroth forbeefbase,TVP forgroundbeefLowFatIfyou’relookingforsomethingtoslatheronfries,hotdogs,bakedpotatoes,orcorn chips, this bean-less and tomato-less chili is for you. Top it with dicedonionsandshreddedvegancheese,andoh,boy!
21/2cups(588ml)water1 tablespoon (18 g)beef-flavoredvegetablebouillon (suchasBetter than
BouillonNoBeefBase)1/2cup(63g)all-purposeflourmixedwith1cup(235ml)watertomakeaslurry
1cup(96g)TVPgranules2tablespoons(16g)chilipowder2tablespoons(14g)driedmincedonion1tablespoon(7g)paprika1teaspoongarlicpowder1/2teaspooncayennepepper,totaste1teaspoonevaporatedcanejuice2tablespoons(30ml)whitevinegarSaltandpeppertotaste
1/4teaspoonliquidsmoke,optional
BRINGWATERandbouillontoaboilinapot;reducetoasimmerandslowlyaddflourslurry.Whiskuntilthickenedtotheconsistencyofgravy.AddTVPgranulesandcontinuetostir.Stirinspices,evaporatedcanejuice,vinegar,salt,pepper,andliquidsmoke,if
using.Coverandsimmerforabout10minutes.
YIELD:4cups(940ml)
THINPIZZACRUST
Meatsub:justnaturallymeatfree!This recipe yields a scrumptious pizza crust that’s a perfect base for SesameOrange Tempeh with Caramelized Onions Pizza (page 119) and PineappleTempehCrumbles(withPizzaOption)(page120).
1/2cup(120ml)SesameOrangeMarinade(page119)1/2cup(120ml)water11/2teaspoonsactivedryyeast2tablespoons(16g)blacksesameseeds1tablespoon(8g)brownsesameseeds1/2teaspoonfineseasalt1cup(120g)breadflour11/2cups(180g)whitewholewheatflour1/2teaspoonpeanutoil,tocoatbowl
INAMEDIUMBOWL,combinemarinadeandwater.Heatuntillukewarm,about100°F(38°C).Stirinyeast,andletfoamforafew
minutes.Inalargebowl,combinesesameseeds,salt,breadflour,and1cup(120g)of
whitewholewheatflour.Stirwetingredientsintodry.Transfer dough to a lightly floured surface and knead for about 8 to 10
minutes,untilitissmoothandpliable,addingmorewheatflourifdoughistoowet.Shapeintoaball.Lightlycoatalargebowlwithoil,placedoughinbowlandturntocoat.Cover tightlywith plasticwrap, and let rise until doubled in size, 60 to 90
minutes.Topreparepizza,followdirectionsinPineappleTempehCrumbles(page120)
andSesameOrangeTempehwithCaramelizedOnionsPizza(page119).
YIELD:1pizzacrust
SESAME ORANGE TEMPEH WITH CARAMELIZEDONIONSPIZZA
Meatsub:tempehForasatisfyinglycompletemeal,weliketoeatthispizzawithcoleslaw.
OneThinPizzaCrust(page118)
FORSESAMEORANGEMARINADE:3/4cup(180ml)orangejuice1tablespoon(21g)agavenectar3tablespoons(45ml)sesameoil(nottoasted)3tablespoons(45ml)tamari1teaspoonsrirachatotaste1 clove garlic, peeled andminced 1/2-inch (1.25 cm) fresh ginger, peeledandmincedpinchseasalt
FORTOPPING:
8ounces(227g)tempeh,crumbledinsmallpieces1/2cup(120ml)SesameOrangeMarinade2tablespoons(30ml)peanutoil1largeredonion,thinlyslicedintohalf-moons2largeshallots,thinlysliced4largeclovesgarlic,peeledandminced1-inch(2.5cm)piecefreshginger,peeledandminced
1/2teaspoonfineseasalt3tablespoons(45ml)freshlemonjuice1teaspoonvegetableoil2tablespoons(18g)cornmeal,tosprinklesheet
PREPAREPIZZADOUGHfollowingrecipeinstructions.
TOMAKETHEMARINADE:Whisktogetherallingredients.
TOMAKETHETOPPING:Combinetempehandmarinadeinmediumbowl.Setaside.Heatpeanutoilinsaucepan.Addonion,shallots,garlic,andginger.Cook overmedium-high heat for 4minutes, stirring often, until onions are
tender.
Add salt and lemon juice; cook until onions start to caramelize, about 10minutes.Addtempehandmarinade;cookuntiltempehbrownsnicely,about6minutes.
Setaside.
TOASSEMBLEPIZZA:Preheatovento400°F(200°C,orgasmark6).Lightlybrusharimless14x16-inch(36x41cm)cookiesheetwithoilandsprinklewithcornmeal.Punchdowndough.Grabandstretchdoughas thinaspossible intoacircle,
beingcarefulnottotear.Spreadtoppingondough.Letpizzarestfor10minutesbeforebaking.Bakefor24minutes,untiledgesofcrustturngoldenbrown.Coolonwirerackforseveralminutesbeforeserving.
YIELD:6servings
PINEAPPLETEMPEHCRUMBLES(WITHPIZZAOPTION)
Meatsub:tempehChickensjoinusinthankingyouforchoosingtempehandwantyoutoenjoythisdishonitsown,alongsideahealthyhelpingofbrownjasminericeorquinoa,orcrumbledontopofapizzacrust.
OneThinPizzaCrust(page118),ifmakingpizza2tablespoons(18g)cornmeal,ifmakingpizza1teaspoonvegetableoil,ifmakingpizza8ounces(227g)tempeh,crumbled2tablespoons(30ml)pomegranate(orregular)redwinevinegar1tablespoon(15ml)soysauce2tablespoons(30ml)coconutoil,melted3clovesgarlic,peeledandminced1teaspoongarammasala1tablespoon(6g)currypowder1/2teaspoongroundcumin1teaspoonmustardseeds,toasted1cup(156g)freshpineapplebits
1/3cup(53g)choppedonion2tablespoons(42g)agavenectar1/2teaspoonredpepperflakesGeneroushandfulfreshbabyspinach,optional
IFMAKINGPIZZA,preparedoughfollowingrecipeinstructions.Whiledoughisrising,preparethetempeh:Combineallingredientsinalarge
bowl,usingyourhands.Transfer toalargeskilletandcookovermedium-highheat,untilonionistenderandcrumblesstarttobrown,about8minutes.Addspinach,ifusing,andcookuntiljustwilted.
IFMAKINGPIZZA: Preheat oven to 400°F (200°C, or gasmark 6). Lightlybrush a rimless 14 x 16-inch (36 x 41 cm) cookie sheet with vegetable oil.Lightlysprinklewithcornmeal.Punchdowndough.Grabandstretchdoughas thinaspossible intoacircle,
beingcarefulnottotear.Addtempehtopping.Letstandfor10minutes.
Bakefor22minutes,untiledgesofcrustturngoldenbrown.Coolonwirerackforseveralminutesbeforeserving.
YIELD:6servings
CHEESY“CHICKEN”CASSEROLE
Meatsub:TVPorsoycurls forpulledchicken,vegetable-basedbrothforchicken stock This recipe calls for just about every category of “fake”: fakecheese,fakemeat,fakebutter,fakesourcream.Butdon’tbefooled....Ittastesrealgood!
1pound(454g)pennepasta
2cups(120g)largechunkTVPor(80g)SoyCurls2 cups (470ml) boilingwatermixedwith 2 tablespoons (16 g) “chicken-flavored”brothpowder
1/2cup(56g)shreddednondairycheddar1/2cup(56g)shreddednondairymozzarella1/4cup(56g)nondairybutter
1/3cup(80g)nondairysourcream1/4cup(60g)nondairycreamcheese1cup(130g)frozenpeas1cup(130g)frozencarrots1/3cup(27g)pankobreadcrumbsSaltandpeppertotaste
PREHEATOVENto350°F(180°C,orgasmark4).Boilthepastainsaltedwater,accordingtopackagedirections.Whilepastais
cooking,reconstituteTVPbypouringboilingbrothmixtureoverTVP,coveringandallowingtositfor10minutes.Drainpastaandreturntopot.Stir in shreddedcheese,butter, sourcream,andcreamcheese,until creamy.
Stirinpeas,carrots,reconstitutedTVP(orSoyCurls),alongwithanyremainingbroth.Transfermixturetooven-safe9x13-inch(23x33cm)casseroledish;sprinkle
pankoevenlyontop.Bakeuncoveredfor20minutes.Increaseheatto450°F(230°C,orgasmark8)
andbakeforanother10minutes,oruntilbrownedontop.
YIELD:8servings
“CHICKEN”CORDONBLEU
Meatsub:gardeinorseitanforchickenbreasts,veganhamorBlackForestBaconforhamThisrecipecanbemadetwoways.Super-dupereasyusingstore-bought ingredients in a semi-homemade fashion, or from scratch using onlyhomemadeingredients.Eitherway,weguaranteeyouwillhaveadeliciousmealworthyofguestsorholidaydinners.
FORBREADING:1/2cup(63g)all-purposeflour1cup(235ml)unsweetenedsoymilk2tablespoons(30ml)freshlemonjuice11/2cups(100g)pankobreadcrumbs1tablespoon(2g)driedparsley1teaspoongarlicpowder
1/4teaspoonpaprikaSaltandpeppertotaste
FORSEMI-HOMEMADEVERSION:
4GardeinChickenBreasts2ounces(56g)veganshreddedcheese,suchasDaiya
4veganham-flavoreddelislices,suchasYves
FORSCRATCH-MADEVERSION:
4BakedSeitanCutlets(page130)2ounces(56g)NuttyPepperjack(page48),omittingpeppers
4slicesBlackForestBacon(page142),withoutfrying
PREHEATOVEN to350°F (180°C,orgasmark4).Lineabaking sheetwithparchmentpaperorsiliconebakingmat.Placeflourinashallowdish.Combine soymilk and lemon juice in a shallow bowl; it will curdle and
becomelikebuttermilk.In a shallow dish, mix together bread crumbs, parsley, garlic powder, and
paprika.Takeeachbreast(orcutlet)andcutaslitinthesidelargeenoughtostuffwith
cheeseandham(orbacon).Stuff1/2ounce(14g)cheeseandasliceoftheham(orbacon)insidetheslit
andsealwithtoothpicks.Dipthestuffedbreastorcutlet inflourtolightlycoat; thendipintosoymilk
mixture;thenintobreadcrumbmixturetocoat.Placebreastorcutletonbakingsheet.Repeatwithremaining3breastsorcutlets.Bakefor45minutes,oruntilgoldenandcrispy.Topwithextracheeseduring
last10minutesofbaking.
YIELD:4serving
TOFFALO HOT WINGS WITH COOL RANCH DIPPINGSAUCE
Meat sub: tofu, seitan, or tempeh Enjoy this spicy finger food whilewatchingthenextbiggame!Servewithranchdressingandstalksofceleryforanevenmorerealisticexperience.Adeep-fatfryercomesinhandyhere,butapotfilledwith4inches(10cm)oilheatedto350°F(180°C)willdojustfine.
1pound(454g)tofu,seitan,ortempeh
FORBATTER:1cup(125g)all-purposeflour1/2teaspoongroundpeppertotaste1/4teaspoonpaprika1/4teaspoondriedoregano1/4teaspoondriedbasil1cup(235ml)full-fatcoconutmilkVegetableoilforfrying
FORBUFFALOSAUCE:1/2cup(112g)nondairybutter,melted2to4tablespoons(30to60ml)hotsaucetotaste1teaspoongarlicpowderSaltandpeppertotaste
FORCOOLRANCHDIPPINGSAUCE:1 cup (224g) veganmayonnaise, store-bought orhomemade (page66or67)
1/2cup(120g)nondairysourcream,store-boughtorhomemade(page20)1/2teaspoondriedparsley1/2teaspoondrieddill1/4teaspoongarlicpowder1/4teaspoononionpowder1/4teaspoongroundcumin1/8teaspoonsalt1/8teaspoonblackpepper
TOMAKETHEWINGS:Cut tofu,seitan,or tempeh into16“chickenwing”-sizepieces.Heatoilto350°F(180°C).Inashallowdish,combineflour,pepper,paprika,oregano,andbasil.Placecoconutmilkinasecondshallowdish.Double dredge a “wing” by dipping it into coconut milk, then into flour
mixture,thenbackintomilk,andbackintoflour.Placewinginhotoilandfryuntilgolden,about1minute.Transferwingtoapapertowel–linedplatetoabsorbexcessoil.
Repeatwithremainingwings.
TOMAKETHEBUFFALOSAUCE: Stir hot sauce, garlic powder, salt, andpepperintomeltedbutter.PlacefriedwingsinalargebowlandtopwithBuffaloSauce.Gentlytosstocoat.
TOMAKETHEDRESSING:Combineallingredientsuntilwellincorporated.Storedressinginairtightcontainerforupto2weeksinfridge.
YIELD:16wings,11/2cups(350ml)CoolranchDippingSauceHowtoSubstituteforBeef,Chicken,Pork,andSeafood
CRISPYTOFUVEGGIESPRINGROLLS
Meatsub:extra-firmtofu
CornFreeCelineused tobeaddicted to shrimp-andbeef-filled spring rollsbut finds thatthistofuversionisjustastastyanddefinitelyhealthierforeveryone,especiallytheshrimpandcows.ServewithTamarindAlmondDip(page257).
2tablespoons(30ml)peanutoil1 pound (454 g) extra-firm tofu, drained and pressed, cut into 1/2-inch
(1.27cm)cubes1/2teaspoonfineseasalt1/2teaspoonwhitepepper2tablespoons(30ml)reduced-sodiumsoysauceGenerousSquirtsrirachatotaste
1/4cup(40g)choppedonion3clovesgarlic,peeledandminced1inch(2.5cm)freshginger,peeledandgrated2tablespoons(30ml)sesameoil(nottoasted)
5cups(600g)shreddedcabbage2cups(390g)cookedbrownjasminerice40springrollricepaperskins
ADD1TABLESPOON(15ml)ofoiltoskilletandcooktofu,salt,andpepperovermedium-highheatfor10minutes,until tofuturnsgoldenbrown.Transfertoaplateandsetaside.Addsoysauce,sriracha,onion,garlic,andgingertosesameoilandcookfor2
minutes. Add cabbage and cook over medium-high heat until wilted, about 4minutes.Combinewithtofuandrice.Rice papermust be softened before use. Immerse rice paper one sheet at a
timeinwarmwater.Soakuntilsoft,approximately1minute.Handlecarefullyaspaperbreakseasily.Drainoncleankitchentowelbeforerolling.Place 1 heaping tablespoon (30 g) of tofu mixture in lower middle of rice
paper.Tightlyrolloutandfoldendswhenarrivingatthetopofthericepaper,rolling
outoncemoretotuckinseams.Heatremainingtablespoon(15ml)oilinlargeskillet.Fillwithasmanyspring
rolls aspossiblewithoutovercrowding, and cookovermedium-highheat untilgoldenbrownonbothsides.Repeatwithremainingspringrolls,addingmoreoilifneeded.
YIELD:About40rolls
SHEPHERD’SPIE
Meatsub:extra-firmtofuortempehComfortfoodalltheway,thisheartydishusestofuortempehtokickmeattothecurb.
FORGRAVY:1cup(235ml)vegetablebroth
1/2cup(120ml)sherryordrywhitewine2tablespoons(30ml)soysauce1tablespoon(16g)mildDijonmustard2clovesgarlic,peeledandminced1/4cup(30g)nutritionalyeast2tablespoons(16g)cornstarch
FORFILLING:1pound(454g)extra-firmtofu,drainedandpressed,ortempeh,cutinto
1/2-inch(1.27cm)cubesSaltandpeppertotaste
1teaspoonceleryseeds6ounces(170g)choppedonion1tablespoon(15ml)peanutoil1pound(454g)frozenmixtureofpeas,carrots,andcorn1tablespoon(3g)driedoregano1/4cup(15g)choppedfreshparsley1teaspoondriedrosemary
FORPOTATOTOPPING:6mediumrussetpotatoes,cutintolargechunks,boileduntiltender1/4cup(56g)nondairybutter,plusextra2tablespoons(28g)tobrowntop1/2cup(120ml)unsweetenednondairymilkSalttotaste1teaspoonredpepperflakes
TOMAKETHEGRAVY:Whiskallingredientsinmediumbowl.Setaside.
TOMAKE THE FILLING: Cook tofu or tempeh, salt, pepper, celery seeds,onionandoilinskilletovermedium-highheatuntilgoldenbrown,stirringoften,about10minutes.Stir in frozen vegetables, herbs, and gravy; cook over medium heat until
thickened,about3minutes.Setaside.
TOMAKE THE POTATO TOPPING: while the potatoes are still hot, mashthemtogetherwith1/4cupofbutter,milk,andsalt,addingmoremilkifneededtogetdesiredconsistency.Preheatovento350°F(180°C,orgasmark4).Placetofuortempehfillingin
a9-inch(23cm)squarebakingdish.Topevenlywithpotatoes.Dot remainingbutterontop.Sprinklewithredpepperflakes.Placebakingdishonrimmedbakingsheet.
Bake for 25 minutes, or until golden brown. For a crisp topping, put dishunderbroilerforacoupleofminutes.Watchcarefullysoitdoesn’tburn!
YIELD:6servings
BUTTERNUTLENTILBURGERS
Meatsub:vitalwheatglutenandredlentils CornFree SoyFreeAquick-and-easywaytogetyourproteinintheformofgluten,oryoucanmakea gluten-free version by simply taking out the vital wheat gluten. Serve withSmokyPotatoWedges(page131).
1cup(200g)cubedbutternutsquash2tablespoons(30ml)extra-virginoliveoil1/4cupplus1tablespoon(105g)preparedtomatochutney
1/2cup(140g)cookedredlentils2tablespoons(30ml)sesameoil(nottoasted)1tablespoon(6g)garammasala1teaspoonfineseasalt1cup(80g)pankoorregularbreadcrumbs
1cup(144g)vitalwheatgluten
PREHEATOVENto400°F(200°C,orgasmark6).Tosscubeswitholiveoilandspreadonbakingsheet.Roastfor45minutesoruntiltender.Setaside.Lowertemperatureto350°F(180°C,orgasmark4).Lineacookiesheetwith
parchmentpaperorsiliconebakingmat.Havehandyanotherpieceofparchmentpaperorbakingmat,alongwithanothercookiesheet.Combinesquashcubes,chutney,lentils,oil,garammasala,andsaltinalarge
bowl.Combinewell,usingapotatomasher.Addbreadcrumbsandgluten;stirwell.Dividepreparationinto1/2-cup(120g)portions.Shapeintoburgers,about
1/2-inch(1.27cm)thick.Youshouldhave6burgers.Placeburgersonpreparedcookiesheet.Coverwithsecondlayerofparchment
paperorbakingmatandtopwithsecondcookiesheettokeeptheburgersfrompuffinguptoomuch.Bake for 35minutes (no need to flip halfway through), or until burgers are
goldenbrownandfirm.
YIELD:6burgers
BAKEDSEITANCUTLETS
Meatsub:vitalwheatglutenIfyoulikeyourseitanonlylightlyflavoredsothat it can join in prettymuch anydish youhave inmind, this one’s for you.Crispyanddeliciouswithoutanyfurtherpreparation,italsoworkswonderfullyindishwhereseitaniscommonlyused.
Nonstickcookingspray2tablespoons(30ml)tamari1/4cup(60g)ketchup1/2cup(120ml)lukewarmwater,upto1/4cup(60ml)moreifneeded1tablespoon(15ml)peanutoil
11/2cups(216g)vitalwheatgluten2tablespoons(15g)nutritionalyeast2tablespoons(24g)coarsealmondmealor(14g)groundflaxseeds1/2teaspoongarlicpowder1teaspoongranulatedonion1/2teaspoonall-purposeseasoning,suchasMcCormick
PREHEATOVENto350°F(180°C,orgasmark4).Lightlycoatalargebakingsheetwithcookingspray.Whisktogethertamari,ketchup,water,andoilinasmallbowl.Add gluten, yeast, almond meal or flaxseed, garlic powder, onion, and
seasoning, stirring with a spoon. Add more water, a little at a time, if thepreparationistoodryanduseyourhandstoincorporate.Kneadforaminute.Letrestfor5minutes.Cutdoughintofourequalparts.Shapepiecesintoflat,thincutlets,about4inches(10cm)long,andlessthan
1/2-inch(1.27cm)thickPlacecutletsonpreparedsheet,leavingroombetweeneach.Bakefor20minutes.Flipcutletsoverandbakeforanother20minutes.
YIELD:4cutlets
SMOKYPOTATOWEDGES
Meat sub: liquid smoke (for flavor) Corn Free Soy FreeWheatFreeIf it’s the smokiness and crispiness of bacon that keeps you coming back formore,whynotsimplyaddliquidsmoketohealthystuffandcallitaday?Besuretodrythepotatoeswhentheyarecuttoallowthemtocrispupnicely.
Anotherwaytoensureextracrispnessistopreheatthebakingsheetatthesametimetheovenheats.
2largerussetpotatoes,eachcutinto8wedges11/2tablespoons(23ml)peanutoil1tablespoon(15ml)applecidervinegar
11/2teaspoonsliquidsmoke1/2teaspoonfineseasalttotasteWhiteorblackpeppertotaste2tablespoons(16g)potatostarch
PREHEAT OVEN to 425°F (220°C, or gas mark 7). Place a large rimmedbakingsheetintheovenwhileitpreheats.Tosspotatowedgesinalargebowlwithoil,vinegar,liquidsmoke,salt,and
pepper.Sprinklewithpotatostarch;tossagain.Spreadwedgeson thebaking sheet.Bake for25minutes; flipwedgesover.
Bake for another 25minutes, or until golden brown, crispy, and tender to thefork.Addmoresaltandpepperbeforeserving,ifdesired.
YIELD:16wedges
Variations:BecreativeandexperimentwithseasoningssuchasherbesdeProvence, paprika and cayenne pepper, Creole seasoning, or garammasala.
“BEEF”ANDBROCCOLIBOWLS
Meatsub:seitan
CornFree QuickandEasyInordertobetruetothe“beef”texture,wesuggestusingpreparedseitanforthemeat,butyoucanusetofuortempehhere,too.
FORSAUCE:1/4cup(84g)brownricesyrup2tablespoons(30ml)reduced-sodiumtamariorsoysauce2teaspoonsmirin
1tablespoonplus1teaspoon(20ml)sesameoil(nottoasted)2teaspoonsarrowrootpowder1teaspoonmincedgarlic1/2teaspoonredpepperflakestotaste
FORBOWLS:2cups(370g)cookedbrownrice2cups(312g)steamedbroccoliflorets8 ounces (227 g) chopped prepared seitan, store-bought or homemade
(page110)1greenonion,chopped1teaspoonsesameseeds
TOMAKETHESAUCE:Whiskallingredientsinamediumsaucepotandheatoverlowheat,stirringoften,untilheatedthroughandslightlythickened.
TOMAKETHEBOWLS:Dividericebetweentwobowls.Topwithbroccoli.Add seitan to the sauce, toss until coated and just heated through. Divide
seitanbetweenbowls.Sprinklewithchoppedonionandsesameseeds.
YIELD:2bowls
GREENTEMPEHVEGGIEFEAST
Meatsub:tempehIt’ssotastyandfilling,beinggreen.Waytoshowyourenvironmentalistcolorsbychoosingnottoeatmeat!Thisdishisdeliciousonitsownorservedwithrice,mashedpotatoes,orpasta.
FORPESTO:1/3cup(40g)roastedsaltedpepitas(hulledpumpkinseeds)1cup(40g)packedbasilleaves1clovegarlic,peeledandchopped1/2teaspoonredpepperflakes1/4cup(60ml)extra-virginoliveoil
FORVEGGIECOMBO:2tablespoons(30ml)peanutoil1 pound (454 g) Brussels sprouts, trimmed, and thinly sliced (use foodprocessorforbestresults)
2 cups (178 g) leeks, trimmed and sliced into 1/2-inch (1.27 cm) pieces,thoroughlycleaned
2clovesgarlic,peeledandminced1/2teaspoongroundblackpeppertotaste1/2teaspoonfineseasalttotasteDashveganWorcestershiresauce
8ounces(227g)tempeh,crumbledintosmallbits3/4cup(180ml)vegetablebroth,moreifneeded
TOMAKETHEPESTO:Placepepitas in foodprocessor.Processuntil finelyground.Addbasil,garlic,andredpepperflakes.Process until ground. Drizzle in oil, with processor running, until pesto
reachesdesiredconsistency.Setaside.
TOMAKETHEVEGGIECOMBO:Heatoilinalargesaucepanovermediumheat.Add Brussels sprouts, leeks, garlic, pepper, salt,Worcestershire sauce, and
tempeh.Stirandcookuntiltempehstartstobrown,about4minutes.Add broth and cook until liquid has almost evaporated and the veggies are
tender,about6minutes.Addmorebrothifneeded.Stirpestointoveggies.Servehot.
YIELD:4servings
MAMOU’SSPAGHETTIALLABOLOGNESE
Meatsub:firmtofuThe original version contained meat, easily replaced with tofu here. Beef-
flavoredseitanorgroundfauxbeefwouldbegreat,too!
1/2cup(10g)driedshiitakeorothermushrooms2medium(200g)russetpotatoes,peeledandcutinto1-inch(2.5cm)cubes
6ounces(170g)whole-grainspaghetti5Romatomatoes1tablespoon(15ml)oliveoil2clovesgarlic,peeledandminced1mediumonion,chopped11/2tablespoons(15g)choppedshallot
8ounces(227g)firmtofu,crumbled2cups(300g)dicedgreenandyellowbellpeppers15small(150g)whitemushrooms2tablespoons(5g)choppedfreshbasil1tablespoon(3g)mincedfreshthyme1driedbayleaf1teaspoonfineseasalttotasteBlackpeppertotaste
1tablespoon(17g)tomatopaste1can(15ounces,or425g)dicedtomatoes,withliquid1/2cup(58g)walnut“Parmesan”Sprinkles(page51)1/3cup(20g)choppedfreshparsley
SOAKMUSHROOMSinhotwaterfor10minutes.Placepotatoesinlargesaucepanandaddenoughwatertocoverby2inches(5
cm).Bringwater toaboil; cook for5minutes.Addpastaandcookaccording to
packageinstructions,untilpotatoesaretenderandpastaisaldente.Drainandsetaside.In the same saucepan, bring water to a boil and blanch tomatoes for 30
seconds.Peel,core,andslicetomatoes.Drainandrinserehydratedmushrooms.Sliceiftheyarelarge.Inlargesaucepan,heatoilovermedium-high.Addgarlic,onion,andshallot;
cookfor2minutes.Add tofu and cook for 2 minutes. Add bell peppers, rehydrated and fresh
mushrooms,basil,thyme,bayleaf,salt,andpepper.Cookfor3minutes,stirringoccasionally.Stirintomatoslices,tomatopaste,anddicedtomatoes;simmerfor5minutes.Stir in potatoes, pasta,Walnut “Parmesan” Sprinkles, and parsley. Simmer
untilheated through,addingmore salt andpepper ifdesired.Removebay leafbeforeserving.
YIELD:4to6servings
MADAMEEDAMAMESALAD
Meatsub:edamame
CornFree QuickandEasyIt’s good to take a break from mimicking meat every now and then. Here,edamamebringsproteintothetablethatpairsnicelywiththerefreshingflavorsandnutritionalpunchdeliveredbythecrunchyvegetables.
FORDRESSING:1/4cup(40g)raisins3tablespoons(45g)stone-groundmustard2tablespoons(42g)agavenectar2teaspoonsdriedthyme1/4cup(60ml)whitewine2tablespoons(30ml)redwinevinegar2tablespoons(10g)finelygroundwalnuts1/4cup(40g)choppedgreenonions1clovegarlic,peeledandminced2tablespoons(30ml)extra-virginoliveoilFreshlygroundblackpeppertotastePinchredpepperflakestotaste
1/2teaspoonfineseasalttotaste
FORSALAD:1/4cup(15g)choppedfreshparsley
12/3cups(255g)ready-to-eatshellededamame2endives,thinlysliced1smallheadradicchio,chopped10radishes,thinlysliced
TOMAKETHEDRESSING:Combineall ingredients inamediumsaucepan.Bringtoalowboil.Simmerfor4minutestoletflavorsdevelop.Enjoywarmorcold.
TO MAKE THE SALAD: In a large bowl, combine veggies and enoughdressingtolightlycoat.
YIELD:4servings
ALL-AMERICANHOTDOGS
Meat sub: vitalwheatglutenand tofu forporkorbeefhotdogsWhetherservedinabunwithketchupandmustard,ortoppedwithChiliConCarne(page118),onions,andahealthydoseofnondairyshreddedcheese,ormadeintoBeerBattered Corndogs (right page), these everyday wieners are sure to pleaseeveryone—eventhekids!
2cups(288g)vitalwheatglutenflour1cup(120g)wholewheatpastryflour2tablespoons(14g)smokedpaprika1teaspoongarlicpowder1teaspoononionpowder1teaspoonmacapowder(optional)1/2teaspoonturmeric11/2(355ml)cupswater
4ounces(112g)extra-firmtofu,drainedandpressed1/2cup(120ml)canolaorvegetableoil1/4cup(60ml)soysauceortamari1/4cup(84g)brownricesyrup2tablespoons(33g)tomatopaste1tablespoon(15ml)liquidsmoke
PREHEATOVENto350°F(180°C,orgasmark4).Mixtogetherflours,paprika,garlicpowder,onionpowder,macapowder,and
turmeric.In a blender, puréewater, tofu, oil, soy sauce or tamari, rice syrup, tomato
paste,andliquidsmoke.Addwetingredientstodryandmix.Divide dough into 8 to 12 pieces, depending on how large you like your
weiners.Tearoff8to12piecesofaluminumfoil,eachabout6x12inches(15x30
cm).Formeachpieceofdoughintoasausageshapeandplacenearthelongedge
ofthefoil.Rollupthefoilandtwisttheendstight.Place seam side downon a baking sheet and bake for 30 to 40minutes, or
untilfirm.Removefromovenandletsituntilcoolenoughtohandlebeforeunwrapping.
YIELD:8to12hotdogs
BEERBATTEREDCORNDOGS
Meatsub:veganhotdogsforhotdogsWhodoesn’tloveacorndog?Madewithbeer, this batter cooksupquickly, is crispier than the traditional carnivalfare,andatadmoresophisticated.Wethinkwhole-grainmustardistheperfectcondimentforthisspiffydog.
3/4cup(93g)all-purposeflour3/4cup(105g)yellowcornmeal1cup(235ml)veganbeer2tablespoons(30ml)vegetableoil1tablespoon(21g)agavenectar1teaspoondijonmustard1/2teaspoonbakingsoda1/2teaspoonbakingpowder1/4teaspoonpaprika
6veganhotdogs,store-boughtorhomemade(page136)6Popsiclesticks,skewers,ordisposablechopsticksVegetableoilforfrying
IFYOUDON’THAVEADEEPFRYER,fillapotwith4inches(10cm)oil.Preheat oil to 350°F (180°C, or gasmark 4). Line a plate or tray with papertowels.Mixflour,cornmeal,beer,2tablespoonsvegetableoil,agave,mustard,baking
soda, baking powder, and paprika until smooth.Transfer batter to a tall glass,likeapintglass,tomakedippingeasy.Insertapopsiclestick,skewer,ordisposablechopstickintothebottomofeach
hotdog,makingsuretoleaveenoughstickshowingforahandle.Dipeachhotdoginbattertocoat.Wearakitchenglovetoprotectyourhandsfromhotoilsplatter.Submerge the battered dog, using the handle, into the hot oil to fry until
goldenandcrispy,about1minute.Transfercorndogstopapertowel–linedplatetodrainexcessoil.
YIELD:6full-sizecorndogsor18corn-dognuggets
Note:Youcanomitthesticksandmakecorndognuggetsbycuttinghotdogs into 2-or 3-inch (5 or 8 cm) pieces and using a slotted spoon toremovethemfromtheoil.
PIZZAPEPPERONITOPPING
Meatsub:TVPgranulesandvitalwheatglutenWeoffer twoversionsofwhatyou’lldiscoverisanunbelievablyrealisticrenditionoftherealthing.
FORGLUTEN-FREEVERSION:
1cup(96g)TVPgranules1/2teaspoongroundpepper1tablespoon(7g)paprika1tablespoon(8g)garlicpowder1teaspoonaniseed1teaspoonseasalt1/2to1teaspoonredpepperflakestotaste1teaspoonSucanat1teaspoondriedbasil1/2to1teaspooncayennepeppertotaste2tablespoons(30ml)oliveoil1–2tablespoons(15–30ml)liquidsmoke,totaste1cup(235ml)water
TOMAKE GLUTEN-FREE VERSION: In a microwave-safe bowl, combinefirstTVPwithherbsandspices,throughcayennepepper.Stirinoil,liquidsmoke,andwater.Cover tightly with plastic wrap and microwave on high for 6 minutes.
Carefullyremovefrommicrowave,stir,andletcool.Alternatively,combineTVPwithherbsandspices, throughcayennepepper.
Bring water to a boil, add in oil and liquid smoke, stir into TVP and spicemixture,cover,andletsitfor10minutes.Fluffwithafork.
FORSOY-FREEVERSION:
1cup(144g)vitalwheatgluten1/2teaspoongroundpepper1tablespoon(7g)paprika1tablespoon(8g)garlicpowder1teaspoonaniseseed1teaspoonseasalt1/2to1teaspoonredpepperflakestotaste1teaspoonSucanat1teaspoondriedbasil1/2to1teaspooncayennepeppertotaste2tablespoons(30ml)oliveoil1–2tablespoons(15–30ml)liquidsmoke,totaste1/4cup(60ml)water,moreifneeded
TO MAKE SOY-FREE VERSION: Combine first 10 ingredients (throughcayennepepper)inmediumbowl.Placeoil and liquid smoke in skillet.Combinewithdry ingredients,usinga
spatula.Addwaterandmixitallin,usingyourfingertips,crumblingthemixtureuntilnodryspotsareleft.Addmorewaterifmixtureistoodry.Frycrumblesovermediumheat,breakingapart largercrumbles,andstirring
oftenforabout10minutes,oruntilbrownedandcookedthrough.
YIELD:21/2cups(312g),enoughtotop1largepizza
BABYBACKRIBS
Meatsub:vitalwheatgluten ForthemoreexperiencedcookWeknowthatmostvegansareprettyturnedoffbytheideaofgnawingmeatoffbones,butwealsoknowthattherearealotofveganswhousedtoeatmeatandrememberthatittastedgood.Wethoughtitwouldbefuntoofferafewrecipesthattrulymimicthelook,taste,texture,andsmellofsomeofthoseremembered
dishes.
3cups(432g)vitalwheatglutenflour1cup(120g)wholewheatflour1tablespoon(8g)garlicpowder1tablespoon(8g)onionpowder1teaspoonblackpepper1teaspoonpaprika1teaspoonchipotlepowder1/3cup(80ml)oliveoil1/3cup(80ml)BraggLiquidxAminos,tamari,orsoysauce1/3cup(80ml)BBQsauce1tablespoon(15ml)liquidsmoke1cup(235ml)vegetablebroth6bones,optional(seenote)1cup(235ml)extraBBQsauce,forbakingandbasting
Note: Disposable bamboo chopsticks or even Popsicle sticks workwondershere,butifyouwanttokickitupanotch,tryfood-gradecedarcut into1/2x6-inch(1.27x15cm)“bones,”makingsure tosanddownany rough edges. Whichever you choose, start by soaking them in amixtureof2cups(470ml)warmwatermixedwith2tablespoons(30ml)liquidsmoketoaddsomesmokyflavortotheribs.
PREHEATOVENto350°F(180°C,orgasmark4).Lineabakingpanwithfoilorparchmentpaper.Inalargemixingbowl,mix
togetherdryingredients.Inaseparatebowl,mixtogetherwetingredients.Addwetingredientstothedryandkneadfor5minutes.Letmixturerestfor
20minutes.Shapemixture into a large rectangle, about 5 x 10 inches (13 x 25 cm). If
usingbones,pushthemthroughthemixture,atequaldistancesfromeachother.Pour1/2cup(120ml)ofbarbecuesauceintothebottomofthebakingpan.Place“rackofribs”inthepan.Spreadtheother1/2cup(120ml)barbecuesauceoverthetop.Coverpantightlywithfoilandbakefor90minutes.Youcanenjoy theseas is,or refrigerate for lateruse.To reheat, fireup the
grill to give ribs extra smoky flavor and grill marks. Brush with even morebarbecuesaucewhilegrilling!
YIELD:6largeribs
BLACKFORESTBACON
Meatsub:vitalwheatgluten ForthemoreexperiencedcookPrepareyourselfforsweet-smoky-pepperygoodness.Andwhenwesaysmoky,wearen’texaggerating: Ifyouaren’tcareful,yourhousewillbefullofsmokewhenpreparingthis,sopaycloseattention!
FORBACON:
2cups(288g)vitalwheatglutenflour1/2cup(60g)wholewheatpastryflour1tablespoon(7g)smokedpaprika1tablespoon(8g)garlicpowder1teaspoongroundblackpepper1/4cup(60ml)canolaorothermild-flavoredvegetableoil1/4cup(60ml)maplesyrup1cup(235ml)vegetablebrothorwater2tablespoons(30ml)liquidsmoke
FORGLAZE:1/4cup(60ml)maplesyrup1/4cup(55g)firmlypackedbrownsugar3tablespoons(18g)groundblackpepper2tablespoons(30ml)liquidsmoke2teaspoonsseasaltAluminumfoilNonstickcookingsprayAdditionaloilforfrying
TOMAKETHEBACON:Preheatovento350°F(180°C,orgasmark4).Inamixingbowl,combineglutenflour,pastryflour,paprika,garlicpowder,
andpepper.Combineoil,syrup,brothorwater,andliquidsmokeinaseparatebowl.Addwetmixturetodryandkneadtogetheruntildoughforms.Ifitistoodry,
addmorebrothorwater.Setaside.
TOMAKETHEGLAZE:Whiskallingredientsinasmallbowl.Placealargepieceoffoilonarimmedbakingsheet.Sprayfoilwithnonstick
spray.Place the dough in the center of the foil and shape into a rectangular loaf
about8x6x1inches(20x15x2.5cm).Reservingabout1/4cup(60ml)ofglaze,carefullypourtherestovertheloaf.Carefully fold the foil around the loaf and seal completely. This is an
importantstep.Youdon’twanttheglazetoleakoutofthefoilontothepan.Itwillburnandcauseasmokymess!Bakefor45minutes.Remove from oven and let cool for a fewminutes. Increase heat to 450°F
(230°C,orgasmark8).Carefully open the top of foil envelope, pour in reserved 1/4 cup (60 ml)
glaze,andreturntoovenfor10moreminutes.Watchcarefullyasyoudon’twanttheglazetoleakout.Removebakingsheetfromovenandletcoolcompletely.Orrefrigerateuntil
readytosliceandfry.Using a sharp knife, cut thin “bacon” strips from the slab, and fry in oil in
skilletsetoverhighheatuntilcrispy.
YIELD:About20slices
IMITATIONBACONBITS
Meatsub:TVPforbaconbits GlutenFreeThese are so easy to whip up, you can have bacony goodness whenever youwant! Sprinkle on top of baked potatoes, in tofu scrambles, or anywhere youwouldusebaconbits.
2tablespoons(30ml)liquidsmoke1scantcup(205ml)water
1cup(96g)TVPgranules1/4teaspoonsaltFewdropsbeetjuiceforredfoodcoloring,optional
3tablespoons(45ml)canolaorothervegetableoil
ADDLIQUIDSMOKEtoa1-cup(235ml)measuringcup;addwatertofillto1cup. In amicrowave-safe dish, combine liquid smokemixture, TVP, salt, andcoloring,ifusing.Covertightlywithplasticwrapandmicrowaveonhighfor5minutes.(Alternatively you can bring water to a boil, pour over TVP, stir in liquid
smoke and salt, cover and let stand for 10minutes.) Carefully remove plasticwrap.Preheataskilletwithoilovermedium-highheat.AddreconstitutedTVPtothepanandtosstomakesureitgetscoatedwithoil.
Fryuntildesiredcrispnessisreached,stirringoften.Youdon’tnecessarilywanttobrownthebits,butratherdrythemout,whichshouldtakeabout10minutes.
Let cool completelybefore transferring to an airtight container.Store in thefridge.Keepswellforatleastaweek.
YIELD:1cup(65g)
ORANGECOUNTYROLLS
Fishsub:justnaturallyfishfree!Thisfun,easyrolltakesthefearandfussoutofsushi.ServewithSpicySushi
SaucefordippingandenjoyyoursushithewaytheRealHousewivesdo.
FORROLLS:2cups(360g)uncookedsushirice3cups(705ml)water2tablespoons(42g)agavenectar2tablespoons(30ml)ricewinevinegarSalttotaste4toastednorisheets1/2cup(120g)nondairycreamcheese1carrot,grated1bellpepper,cored,seededandslicedjuliennestyle1/2mediumredonion,slicedjuliennestyle1cucumber,seededandcutintomatchsticks1ripeavocado,sliced
FORSPICYSUSHISAUCE:1/2cup(112g)veganmayonnaise,store-boughtorhomemade(page66or67)
2tablespoons(30ml)sriracha1/4teaspoontoastedsesameoil
TOMAKE THE ROLLS: Add rice, water, agave, vinegar, and salt to a ricecooker.Orpreparericeaccordingtopackageinstructionsaddingagave,vinegar,andsalttothewater.Whilericeiscooking,prepvegetables.Letricecoolbeforeassemblingyourrolls.Place1sheetofnori,shinysidedown,onsushimatoronaverydrysurface.Addone-quarterofthericetothelongedgeofthenori,spreadingitevenly,so
that itcoversone-thirdof thesheet.Spread2 tablespoons(30g)creamcheesealongthecenteroftherice.Followwithalayerofcarrot,alayerofbellpepper,alayerofonion,alayer
ofcucumber,andfinallyalayerofavocado.Carefullyand tightly roll the sushi likeaburrito.The tighteryou roll it, the
easieritwillbetocut.Repeatwithremaining3sheetsofnori.Usingasharpknife,cuteachrollinto
8equalpieces.TOMAKETHESAUCE:Whisktogethermayo,sriracha,andsesameoil.
YIELD:32piecesand½cup(120ml)sauce.
FISH-YSTICKSWITHTARTARSAUCE
Fish sub: nuts and seeds for texture, seaweed for fishy flavorTreat yourtoddlers(andyourself!)tothesetastyandhealthfullittlefish-yfingers.
FORFISH-YSTICKS:2cups(470ml)vegetablebroth1cup(168g)dryquinoa1cup(96g)TVPgranules
1/4cup(35g)pumpkinseeds
1/4cup(32g)sunflowerseeds
2tablespoons(16g)sesameseeds1/4cup(29g)wheatgerm
1/2cup(56g)rawcashews,groundintoapowder1/2cup(72g)vitalwheatglutenflour1/4cup(26g)flaxseedmeal1/4cup(60ml)oliveoil
1/4cup(30g)dulseorkelpgranules2tablespoons(30g)mincedgarlic1teaspoonpaprikaSaltandpeppertotaste
1cup(235ml)full-fatcoconutmilk1cup(80g)pankobreadcrumbs1/2cup(120ml)vegetableoilforfrying
FORTARTARSAUCE:1 cup (224g) veganmayonnaise, store-bought orhomemade (page66or67)
2tablespoons(30g)sweetpicklerelish1tablespoon(7g)driedmincedonion2tablespoons(30ml)freshlemonjuice1teaspoondriedor1tablespoon(1g)freshdillSaltandpeppertotaste
TOMAKETHEFISH-YSTICKS:Bringbrothtoaboil.Add quinoa and reduce to a simmer. Allow quinoa to absorb most of the
liquid,butleaveitsoupy.
StirinTVP,cover,removefromheat,andletstandforatleast10minutes.Inadryskillet,addpumpkinseeds,sunflowerseeds,sesameseeds,andwheat
germ.Toastovermediumheat,stirringconstantly,beingcarefulnottoburn.Add toasted seeds, ground cashews, gluten flour, flaxseed meal, olive oil,
dulsegranules,garlic,paprika,salt,andpeppertotheTVPandquinoamixture.Mixthoroughly,usingyourhands.Formintofishstick-sizefingers,andrefrigeratefor1hourtostiffenup.Place
coconutmilkinashallowbowl,placebreadcrumbsinashallowdishorplate,andpreheatskilletwithoilovermedium-highheat.Dipafishstickincoconutmilk,coatinbreadcrumbs,andplaceintheskillet.Fryfor3to5minutesperside,untilgoldenbrown.
TOMAKETHETARTARSAUCE:Whisktogetherallingredientsandstoreinanairtightcontainerintherefrigeratoruntilreadytouse.
YIELD:24fishsticksand1cup(250g)tartarsauce
Note:Ifyoucannotfinddulseorkelpgranules,youcanmakeyourownbygrindingsheetsofkelpordulseintogranulesinafoodprocessor.
HAPPYSEATEMPEHSALAD
Fish sub: tempeh for texture, hijiki for fishy flavor Corn FreeGlutenFree
QuickandEasy WheatFreeThis no-cook salad comes together inmereminutes and tasteswonderful as asandwich,amelt,oncrackers,orovergreens.Theseaweedused in this recipegivesitjustahintofthatfish-yflavoronelooksforinamock-tunasalad.
1/4cup(20g)hijiki,reconstitutedin1/2cup(120ml)warmwater
8ounces(227g)tempeh1stalkcelery,chopped1/2cup(80g)dicedredonion1/4cup(32g)hulledsunflowerseeds2tablespoons(30g)picklerelish1tablespoon(1g)freshdillor1teaspoondrieddill1/4to1/2cup(56to112g)veganmayonnaisetotastesaltandpeppertotaste
ADDHIJIKITOWARMwaterandletsitwhilepreppingtherestofthesalad.Drainexcessliquidbeforeaddingtothesalad.In a mixing bowl, crumble tempeh until it almost broken into individual
beans.Addremainingingredientsandmixwell.Chillovernighttoletflavorsmeld.
YIELD:2cups(450g)orenoughforabout6sandwiches
Note:Ifyoucan’tfindordon’tlikehijiki,youcanuseanydriedseaweed,evennorisheets,cutintotinypieces.Ifyoudousenori,youdon’tneedtoreconstituteit,justmixitinwiththerestoftheingredients.
Somepeopleprefer to simmeror steam their tempehbeforeusing it.Thiscanbeahelpfultipfortempehfirst-timers,asittendstomellowthefermented flavor a bit. If you’re interested, just steam or simmer yourtempehforabout20minutes,andletcoolcompletelybeforecrumbling.
SURFANDTURFSALAD
Fishsub:hijikiorotherdriedseaweed CornFree WheatFreeAlittlebitfromtheseaandalittlebitfromtheearth.Thisnuttysaladiseasytothrowtogetherandaddsalotmoretoapotluckthanthetraditionalpastasaladorcoleslaw.
FORSALAD:2cups(370g)cookedcoldredquinoa1cup(280g)cookedcoldgreenoryellowlentils1cup(140g)wholerawcashews1/4cup(20g)hijikiorotherdriedseaweed,
reconstitutedin1/2cup(120ml)warmwater1redorgreenbellpepper,cored,seeded,anddiced
FORDRESSING:1/4cup(60ml)oliveoil2tablespoons(30ml)whitericevinegar1tablespoon(15ml)soysauceortamari1/4cup(84g)agavenectar1teaspoonredpepperflakestotaste1/2teaspoongroundgingerSaltandpeppertotaste
DRAINEXCESSLIQUIDfromhijiki.
Inamediumbowl,tosstogethersaladingredients.Inasmallbowl,whisktogetherdressingingredients.Tossdressingwithsaladtocoat.Refrigerateforseveralhoursbeforeenjoyingfortheflavorstodevelop.
YIELD:4to6servings
SECTIONFOUR:
LEAVETHEBEESTOBUZZ!
FOOLPROOFSUBSTITUTIONSFORANIMALBY-PRODUCTS
Chapter5
FromSyrupyGlazestoJigglingJellies:
HOWTOSUBSTITUTEFORHONEYANDGELATIN
ADOPTINGAVEGANLIFESTYLEmeansmorethansimplycuttingmeatanddairyoutofyourdiet.It’salsoimportanttokeepacloseeyeonthelessobviousmanufacturingprocessandhiddenanimalby-productsthatgointoanythingyoudecidetosupportwithyourhard-earnedcash,beitfood,cosmetics,orclothing.
ConsidertheFactsAnanimalby-productisanythingthatisforcefullytakenfromananimal,whenit’sstillaliveoralreadybutchered.Thisencompasses thewoolofasheep, thehoneyfrombees, theacidboiledoutofdried insects todyefoods, thecharredanimalbonesusedtowhitenthesugaryouliketoaddtoyourmorningcoffee.Notveryappetizing...These by-products aren’t used because they yield better results or are
healthier, which they surely aren’t, but simply because they are the cheapestalternative.Ithasbeenproventhatplant-based,cruelty-freemethodscanbeusedtoyieldthesameifnotsuperiorresults.Here is a list of some of themost common by-products that sneak into the
foods we eat and the cosmetics we use. If you ever find yourself in doubtwhether an ingredient is plant or animal derived, we strongly recommendcontacting the manufacturer. We also recommend you consult AnimalIngredientsAtoZbyEGsmithCollective,forathoroughlistofanimal-derivedingredients.
•Albumin•Calciumstearate•Carmine
•Cochineal•Capricacid•Casein•Clarifyingagent,orfiningagent•Gelatin•Glycerides(mono-,di-,andtri-)•Isinglass(exceptJapaneseisinglass,whichismadefromagar)•Lactose•Lacticacid(exceptifmadefromsyntheticIactonitrile)•Lanolin•Lard•Oleicoroleinicacid•Pancreatin•Pepsin•Propolis•Rennet•Royaljelly•Stearicacidoroctadecanoicacid•Suet•Tallow•VitaminD3•Whey
AnimalBy-ProductsSubstitutionGuidelinesFormorespecificguidelines,letusturntothefollowingchartandthenseeifwecanapplyourknowledgetoanonveganrecipe.
VEGANIZED!:SAMPLERECIPETakealookatthefollowingtraditionalrecipeforanexampleofhowwewouldreplacetheanimalby-productsandothernonveganingredients:
REDWALDORFCAKEThis traditional favorite usually calls for artificial food color. It was adaptedfromtheBetterHomesandGardensNewCookBook.
LIGHTLYCOATtwo8-inch(20cm)roundcakepanswithcookingspray.Inasmall bowl, combine cocoa and beet juice. In another bowl, combine flour,cornstarch,bakingpowder,andsalt.Preheat oven to 350°F (180°C, or gasmark 4).Beat butterwith an electric
mixer for 30 seconds. Add evaporated cane juice and vanilla; beat until wellcombined.Beatincocoamixture.Alternatelyaddflourmixtureandbuttermilk,beatingon lowtomediumspeedaftereachadditionuntil justcombined.Placebatterintopreparedpans.Bake for 35 minutes, or until a toothpick inserted in the center comes out
clean.Removepansandcoolfor10minutes.Removecakefrompans,andcoolonwirerack.Whencakeshavecooledcompletely,applyfrosting.
YIELD:12servings
FindingAnimalBy-ProductSubstitutesattheStoreMostofthefollowingingredientscanbefoundatyourlocalhealth-foodstoreor
internationalmarket.Somehard-to-findingredientscanbepurchasedonline.Agar: This is the thickening agent we use the most when looking for a
gelatin-like consistency. Used almost exactly like gelatin, this colorless,odorless,andtastelessseavegetablecanbepurchasedinflakesorpowder.Trytofinditinitsnaturalform,whichlooksalmostlikealongrodofStyrofoam,asthisformofagarismuchlessexpensivethantheothers.Ifyoucanfindit thisway,breakoffachunkandgrinditintoflakesorpowderusingaverydryfoodprocessororblender.Use3tablespoons(15g)agarflakesor11/2teaspoonsagarpowdertothicken2cups(470ml)ofliquid.Ifusinganacidicliquid,usealittlemoreagar.Combinewithliquid,bringtoaboil,andsimmer15minutes,oruntiltheagarflakesorpowderdissolve.Letcooltothicken.Agave andother sweeteners: Liquid sweetenerswork perfectly in place of
honey,usually at a1:1 ratio.See chapter 8 (page226) formore infoon thesesubstitutes.All-natural food colors: Look for brands such as India Tree for cake and
cookiedecorationsandforall-naturalplant-basedfooddyes.Usingdehydratedvegetablepowders,suchasspinach,carrot,tomato,andbeet,alsoworkswellforaddingall-naturalcolorwithoutintroducingextraliquid.Beet powder: Ground from the dried beetroot. The issue with using beet
powderinbakedgoods,namelyinRedVelvetcake,isthatitspigmentreactstoheat and pH, so it won’t show its true colors when combined with bakingpowder and baking soda. Using juice is best for stronger colors in baked orcookedfoods.Keepinmindthatliquidnaturalcoloringwillalterthetextureoffrosting, so have extra powdered sugar on hand when playing around withcoloring.Carrageenan: A purple seaweed used as a thickener, found in health-food
stores.Oneounce (28g)carrageenan thickens1cup (235ml)of liquid.Rinsecarrageenanandsoakuntilitswells.Combinewithliquidandbringtoaboilfor10minutes.Strainanddiscardcarrageenan.Fruitpectin:Usedtomakejamsandjelliesgel,thishandypowderisalsousedinplaceofgelatininmanyrecipes,andcanbefoundinthecanningsectionatthesupermarket.Followinstructionsonpackagingforbestresults.Locustbeangum:Youmayknowitascarobgum,sinceitisextractedfrom
theseedsofthecarobtree.Mostoftenusedasathickenerinprepackagedfoods.Marshmallows:SweetandSaraandDandiesaretheonlytwoveganbrands
we know of as of printing. Both are scrumptious and available in stores andonline.Nondairybutter: It is nowpossible to purchase animal-friendly and heart-
healthybutteryspreads thatplease thepalate justasmuchascholesterol-laden
dairybutter.Seechapter1(page16)formoreinfoonthisingredient.Vegetable gelatin: Natural Desserts makes both flavored and unflavored
vegangelatinmixesthatactandlookjustlikeJell-O.
MakingAnimalBy-ProductsSubstitutesatHomeThemostimportantthingtorememberistocheckyouringredientswhenbuyingprepackaged items.Asyougrowmoreaccustomed toyourvegankitchen,youwill find yourself doing a lot more cooking from scratch and thereforeeliminatingthepossibilityofhavinganimalby-productsinyourmeals.Oneeasysubstituteyoucanmakeathomeisfoodcoloring.Ifyouhaveaccess
toavegetablejuicer,youcancreateaplethoraofall-naturalfooddyesrightinyour ownkitchen. Just one half of an average-size red beetwill yield enoughjuicetogiveavibrantreddish-pinkhuetofrostings,cookies,andcakes!Choose between carrots, spinach, and blueberries to add awhole palette of
colorstoyourgoodies.Turmericdoesafantasticjobofaddingabrightyellowhuetofoods.Havefunexperimenting!
RecipeswithoutAnimalBy-Products!Fastenyour seatbelts andget ready to enterawonderfulworld that isfreeofgelatin,honey,andotheranimalproducts!
SUPERSIMPLECREAMYDIJONDRESSING
By-product sub: agave for honey Corn Free Gluten Free
QuickandEasy WheatFreeWebelievethisrivalsanystore-boughthoneymustarddressingavailable,eventheveganvarieties.Anddidwementionthatthisdelectabledressingtakeslessthan2minutestomake?
10ounces(283g)silkentofu1/4cup(84g)agavenectar1/4cup(60g)mildDijonmustard2tablespoons(30ml)applecidervinegarSaltandpeppertotaste
PLACEALLINGREDIENTSinablenderandpuréeuntilsilkysmooth.Storeinanairtightcontainerintherefrigeratorforupto2weeks.
YIELD:2cups(470ml)
BBQBEANS
By-productsub:agavenectarforhoney CornFree GlutenFree
LowFat NutFreeThere’snoneedforsugarorhoneyinyourBBQsauce!Agavenectardoesthetrick beautifully and gives these protein-rich little jewels a sweet and tangypunch.
2/3cup(160ml)water6ounces(170g)tomatopasteororganicketchup(forasweetersauce)
1/4cup(84g)lightagavenectar2tablespoons(30ml)balsamicvinegar2tablespoons(30ml)veganWorcestershiresauce2tablespoons(30ml)adobosauce,optional1tablespoon(22g)regularmolasses1/4teaspooncayennepeppertotaste1teaspoonliquidsmoke,optional1/3cup(53g)choppedonion1largeclovegarlic,peeledandminced2teaspoonswhole-grainDijonmustard2to3cans(each15ounces,or425g)beansofchoice,drainedandrinsed
USINGABLENDER,purée all ingredients (except beans) until smooth.Poursauce into a large pot. Combinewith beans, using the amount that yields therightbalanceofbeansandsauce.Bringtoalowboil,lowerheat,andsimmeruncoveredfor20minutes,stirring
occasionally.
YIELD:6side-dishservings
SOUPOFTHESHRIER
By-productsub:agaveforhoney GlutenFree NutFree
SoyFree WheatFree
ThissoupisinspiredbysomeofJoni’sbesties,theShriers:Laurence,Jennifer,andBabyBerlin.Thissoupisforthem!
2tablespoons(30ml)oliveoil1leek,whitesandlightgreensonly,slicedintothinrings4clovesgarlic,peeledandchopped6cups(1.41L)vegetablebroth3ounces(84g)kale,stemmed,tornintosmallpieces1 can (15 ounce, or 425 g) garbanzo beans orwhite beans, drained andrinsed
1teaspoonredpepperflakestotaste
2tablespoons(42g)agavenectar1/4cup(60ml)lemonjuiceSaltandpeppertotaste
HEATOILinasouppot.Sautéleekandgarlicuntilfragrantandjustbeginningtobrown.Addbroth.Bringtoaboil, reduce toasimmer.Addkale,beans, redpepperflakes,and
agave.Simmerfor15minutes.Removefromheatandstirinlemonjuice,salt,andpepper.
YIELD:4servings
CHERRY-GLAZEDTOFU
By-productsub:justnaturallyby-productfree!
CornFree
GlutenFree
NutFree WheatFreeThisglazeworkswellontofuandtempeh,sopickyourfavoriteprotein!
1cup(235ml)redwineorpomegranatejuice1/2cup(80g)driedcherries1/4cup(80g)cherryorraspberrypreserves2tablespoons(30ml)oliveoil1tablespoon(15g)mildDijonmustard1teaspoondriedthymeor1tablespoon(3g)freshthyme1/2teaspoongroundblackpepper1/4teaspoonsalt12to16ounces(336to454g)extra-firmtofu,drainedandpressed
PREHEATOVENto350°F(180°C,orgasmark4).Combineallingredients,excepttofu,inapotandbringtoaboil.
Lower temperature and simmer for 10 to 12 minutes, or until mixture issyrupyandcherriesareplump.Whileglazeissimmering,cuttofuinto4equal“steaks.”
Place tofu steaks in a baking dish that is not too large but big enough for thesteakstohaveatleast1inch(23cm)separatingthemonallsides.Pourreducedglazeovertofusteaksandbakeuncoveredfor30minutes.
YIELD:4servings
RAWDULSECRISPS
By-productsub:justnaturallyby-productfree!
CornFree GlutenFree
Raw SoyFree WheatFree
Onethingabouttakingonaraw-foodlifestyleistheamountoftimeittakestopreparefoods,unlessyouplanoneatinggardensaladsandavocadosfortherestof your life. This recipe is no exception. However, if you prepare this recipetogetherwithRawBananaApple“Leather”(page206)andRawFlaxandHempSeedCrackers(page176),you’llcutyourpreptimeby30percent!Adehydratormakes things easy here, but if you don’t have one, an oven set to its lowesttemperaturewillalsowork.
1ounce(28g)air-drieddulse1tablespoon(15ml)cold-pressedextra-virginoliveoil1tablespoon(15g)mincedgarlic2tablespoons(13g)flaxseedmeal4peppadeworpiquantepeppers,seededandcored1/2teaspoonseasalt1/4cup(32g)rawhulledsunflowerseeds2tablespoons(20g)flaxseeds
ADDDULSE,oil, garlic, flaxseedmeal, peppers, and salt to a foodprocessorandpulseuntilfinelychopped.Stirinsunflowerandflaxseeds.
Spreadmixturethinlyontothelinertrayofyourdehydrator.Ifyoudonothavealinertray,useparchmentpapercuttotheshapeofyourtrays.Setdehydratorto115°F(46°C)and“cook”for8hours,oruntilcrispy.Ifyoudonothaveadehydrator,setyouroventothelowestsetting.Leave theovendoorcrackedopen.Trynot to let theovengetabove115°F
(46°C).Spreadmixturethinlyonabakingsheetlinedwithparchmentpaperorasiliconemat.Oncecrispy,useasharpknifeoryourhandstobreakintoshards.
YIELD:12crackers
CRISPYCHOCOLATYCEREALCANDY
By-productsub:nondairybutterforbutter CornFree QuickandEasyYou may remember Puppy Chow from holiday parties and Christmas giftbaskets.It’sridiculouslyeasyandquicktoprepare!Itisperfectforgiftgiving,asonebatchmakesenoughforabout5goodiebags.This can easily be made gluten free by choosing certified gluten-free
ingredients.
1cup(176g)semisweetchocolatechips1/2cup(128g)creamyno-stirpeanutbutter
1/2cup(112g)nondairybutter1tablespoon(15ml)purevanillaextract1box(13ounces,or369g)crispyricepocketcereal,SuchasRiceChex3cups(360g)powderedsugar
COMBINECHOCOLATECHIPS, peanut butter, and butter in a microwave-safe bowl. Microwave on high for 1 minute. Stir mixture. If not completelymelted, continue to heat in microwave for 20-second intervals. Alternatively,youcanuseadoubleboiler.Stirinvanilla.Pourcerealintoyourlargestmixingbowl.Add melted peanut butter and chocolate mixture and toss until cereal is
completelycoated.Add powdered sugar 1 cup (120 g) at a time and toss to coat. Let cool
completelybeforepackaging.
YIELD:12cups(624g)
SWEETTIROPITAKIA
By-productsub:tofuforcreamcheese,cashewsforcreaminess,agaveforhoneyTraditionalGreektiropitakiaisacheese-filledminiphyllopie,sometimessweetened with honey. We’ve made it moderately sweet with a cashew–cinnamon–creamcheese–type filling, sprinkledwith cinnamon and sugar.Youcanmakethemaheadoftimeandkeepthemrefrigerated(orevenfrozen!)untilreadytobake.
1package(1pound,or454g)phyllodough1cup(224g)nondairybutter,melted
FORFILLING:
14ounces(397g)silkentofu,drained
1cup(112g)rawcashews
1/4cup(84g)agavenectar1/4teaspoongroundcinnamon1teaspoonpurevanillaextract2tablespoons(30ml)vegetableoil8leavesfreshmint1/2cup(60g)walnutpieces
FORSUGARSPRINKLES:2tablespoons(24g)evaporatedcanejuice1/8teaspoongroundcinnamon
PREHEATOVENto400°F(200°C,orgasmark6).Line2bakingsheetswithparchmentpaperorsiliconebakingmats.Thawphylloaccordingtopackageinstructions.Prepare filling by placing tofu, cashews, agave, cinnamon, vanilla, oil, and
mintintoablender.
Puréeuntilsmooth.Stirinwalnutpieces.Unroll phyllo, place long side closest to you. Using a sharp knife or pizza
cutter,cuttheentirestackinhalf.Cuteachhalfinhalfagain,soyouendupwithstripsabout4inches(10cm)
wideby12inches(30cm)long.Useabout6to8stripsperpie,brushingalayerofmeltedbutterbetweeneach
strip.Addabout1/4cup (60g) filling to theshortendofabutter-brushedpileof
stripsandfoldoveronecornertomakeatriangle.Continuefoldingpastrystripsfromsidetosideintheshapeofatriangleuntiltheentirepastrystripcoversthefilling.Repeatwithremainingpastrystripsandfillinguntilallareused.Place8piesoneachbakingsheet.Mixtogetherevaporatedcanejuiceandcinnamonfortopping.Brushallpieswithanadditionalmeltedbutterandsprinklewithevaporated
canejuice-cinnamonmixture.Bakeforabout30minutes,oruntilpastryispuffed,golden,andcrispy.
YIELD:16pies
PUFFPASTRYFRUITANDCHEESEDANISHES
By-product sub: nondairy cream cheese for cheese, fruit preserves forhoneyThegreat thing about thesedeliciousDanishes is that you canmake asmanyorasfewasyouneed,refreezethem,andbakethemlater.Getcreativewiththefillings:Howaboutpeanutbutterandjellyorchocolate?
8squares(5-inch[13cm]square)veganpuffpastry,thawedaccordingtopackageinstructions
8tablespoons(1/2cup,or120g)nondairycreamcheese
8tablespoons(1/2cup,or160g)fruitpreservesRaworsparklingsugarforsprinkling
PREHEATOVENto375°F(190°C,orgasmark5).Line2bakingsheetswithparchmentpaperorsiliconebakingmats.
Lay1squareofpuffpastryonaflatnonsticksurface.Place1tablespoon(15g)creamcheeseinthecenterofthesquare.Makeanindentioninthecreamcheesewiththebackofaspoon.Place1tablespoon(20g)fruitpreservesinthecenterofthecreamcheese.Foldtwooppositecornersofthesquareintothecenterandpinchtogether.Repeatwithremaining2corners.Makesureall4cornersareproperlysealed.Placeonbakingsheetandrepeatwithremainingsquares.SprinkleDanishesliberallywithraworsparklingsugar.Bakeforabout15to20minutes,oruntilpuffed,goldenbrown,andflaky.The
centershouldpopopenrevealingtheyummyfilling.
YIELD:8danishes
MAPLESPONGECANDY
By-productsub:maplesyrupforhoney CornFree Forthemore
experiencedcook GlutenFree
NutFree WheatFreeThisisacrispyandsweet,molasses-flavored,optionallychocolate-coatedtwistonold-fashionedhoneycombcandy.Notforthenovice,itrequirespatienceandanaccuratecandythermometer.Don’tletthesimpleingredientsfoolyou:Thiscandyispurescience!
Nonstickcookingspray2cups(384g)Sucanat
1/2cup(120ml)puremaplesyrup1/2cup(120ml)water1tablespoon(14g)bakingsodameltedchocolatefordipping,optional
LINE A 9 x 13-inch (23 x 33 cm) baking dish with foil and coat foil withcookingspray.In a large pot, place the Sucanat, maple syrup, and water. Heat on low,
constantlystirringuntilSucanatiscompletelydissolved.
Raise heat and bring to a boil, watching temperature carefully. Bring thetemperature to 250°F (121°C) andmaintain that temperature constantly for 10minutes.Remove from heat and quickly but thoroughly stir in baking soda. The
mixturewillbegintobubbleandfroth.Immediatelypourthemixtureintoprepareddish.Letcoolcompletelybeforeremovingfrompanandbreakingintopieces.Dipinmeltedchocolate,ifusing.Letcoolcompletelybeforestoring.Storein
anairtightcontainerforupto1week.
YIELD:30pieces
LEMONCAKE
By-productsub:pectinforgelatinThisold-fashionedcakeoriginallycalledforapackageoflemonJell-O.Naturalfruitpectin,foundinthecanningsectionofthesupermarket,andlemon-limesodamakeanicestand-inforthissweetandlemonyBundtcake.You can shake a little powdered sugar on top before serving, or mix up a
simpleglazeofpowderedsugarandlemon-limesoda.
Nonstickcookingspray2cups(250g)all-purposeflour11/2teaspoonsbakingpowder1/2teaspoonbakingsoda1/4teaspoonsalt
1box(1.75ounces,or49g)fruitpectin,suchasSure-Jel1cup(192g)evaporatedcanejuice16-ounce(170g)containerplain,lemon,orvanillanondairyyogurt1cup(235ml)naturallemon-limesoda(notdiet!)1/4cup(60ml)freshlemonjuice1teaspoonpurevanillaextract1tablespoon(15ml)lemonextract
PREHEATOVEN to 350°F (180°C, or gas mark 4). Lightly coat a standardbundtpanwithcookingspray.
In a largemixing bowl, whisk together flour, baking powder, baking soda,salt,andpectin.Inamediumbowl,beat togetherevaporatedcane juice,yogurt, soda, lemon
juice,andextracts.Addwettodryingredientsandmixuntiltherearevirtuallynolumps.Pourbatterintopan,andbake35to45minutes,oruntilatoothpickinserted
comesoutclean.Letcoolbeforeinvertingontoaplatter.
YIELD:10servings
PERFECT CREAM CHEESE FROSTING WITH ALL-NATURALFOODCOLORS
By-productsub:justnaturallyby-productfree!
GlutenFree NutFree QuickandEasy WheatFreeThenaturalfoodcolorsusedhereyieldapastellookthat’snotquiteasvibrantascommercial food colorings, but they contain no harmful dyes or artificialingredients.
1tub(8ounces,or227g)nondairycreamcheese,suchasTofutti1/2cup(112g)nondairybutter,cubed1teaspoonvanillapowder4cups(480g)powderedsugarAll-naturalfoodcoloring,optional
USINGANELECTRICMIXER,beattogethercreamcheese,butter,andvanillapowderuntilfluffy.Beatinpowderedsugar1/2cup(60g)atatime.Beat until smooth and fluffy. Beat in desired colors, if using, remembering
thatusingliquidwillaffecttheconsistencyofthefrosting.Addmorepowderedsugarifnecessary.Refrigerateuntilreadytouse.
YIELD:Enoughfor24cupcakesorone9-inch(23cm)double-layercake.
Note: Here are the colors you can create using natural ingredients: •Turmeric:Yellow•Beetjuiceorpowder:Pink•Carrotjuiceorpowder:Orange/Peach•Spinachjuiceorpowder:Green•Blueberryjuice:Purple•Unsweetenedcocoapowder:Chocolate/Brown
SESAMEFUDGE
By-product sub:maple syrup and nondairymilk CornFree By-productsub:agarpowderMakingcandytakespatience.Don’trushtheprocess,although working quickly is a must. We recommend having all of youringredientsreadytogo.
Nonstickcookingspray1tablespoon(15ml)purevanillaextract2cups(512g)thicktahini1/4cup(32g)sesameseeds2cups(384g)evaporatedcanejuice
1/4cup(60ml)puremaplesyrup
1/2cup(120ml)nondairymilk
LINE A 9-inch (23 cm) square baking dish with foil and coat with cookingspray.Inamediumbowl,mixtogethervanilla,tahini,andsesameseeds.In a medium saucepan, heat evaporated cane juice, maple syrup, and milk
overlowheatuntilcompletelydissolved,stirringconstantly.Raisetheheatandbringtoafullrollingboil,forexactly1minute.Pourboilingmixtureintotahinimixture;stirquicklyandvigorouslytomix.Immediatelypourintopreparedbakingdish.Refrigeratetoset.Oncecompletelycooledandhardened,cutintosquares.Storeinfridge.
YIELD:36pieces
FRUITJIGGLERS
By-product sub: agar powder CornFree GlutenFree Low
Fat NutFree SoyFree WheatFreeBetter than Jell-O! Substitute any juice you have on hand for the açaipomegranatejuice.Placewholeberries inservingdishes,andpourthemixtureontopandsurpriseyourfamilywithrealfruitintheirdessert.You can also have fun shaping the dessert; for example, pourmixture into
star-shapedice-cubetrays,chill,andhaveahealthytreatyourkidswilllove!
2cups(470ml)açaipomegranatejuiceblend1cup(235ml)freshorangejuice
2tablespoons(42g)agavenectar
1tablespoon(8g)agarpowder
COMBINE ALL INGREDIENTS in a saucepan. Bring to a boil, whiskingconstantly;lowerheattomedium-low.Cookforanother5minutes.Divideinto6smalldessertdishes.Chillforatleast1hourbeforeenjoying.
YIELD:6dessertservings
AMBROS-ISHSALAD
By-productsub:veganmarshmallows QuickandEasyTherearehundredsofvariationson this theme, andyoucanplayaroundwithdifferent fruits to add in.For us, it’s all about the sweet, creamy, fluffywhitedressing.Wecallforcannedfruitinthisrecipe,butfreshorfrozeniscertainlyokay,too.
12ounces(340g)nondairysourcream,suchasTofutti16-ounce(170g)containernondairyyogurt1tablespoon(15ml)purevanillaextract1cup(120g)shreddedcoconut3/4cup(90g)powderedsugar1can(14ounces,or397g)mandarinoranges,drained1 can (14 ounces, or 397 g)maraschino cherries, drained, stemmed andhalved
1can(14ounces,or397g)pineapplechunks,drained1can(14ounces,or397g)peaches,drained
10ounces(283g)veganmarshmallows,suchasDandies
WHISKTOGETHERsourcream,yogurt,vanilla,coconut,andpowderedsugar.Foldinfruitandmarshmallows.Refrigerateuntilreadytoserve.
YIELD:8to12servings
Note: Other favorite fruits to add include grapes, strawberries,blueberries,raspberries,bananas,andmangoes.Somefolksliketomakethis salad even easier by using a big can of fruit cocktail instead ofindividualcansoffruit.
SECTIONFIVE
LETYOURBODYREJOICE!
FOOLPROOFSUBSTITUTIONSFORGLUTEN,SOY,SUGAR,ANDFAT
Chapter6
FromCrispyCrackerstoRockin’RawTruffles:
HOWTOSUBSTITUTEFORGLUTEN
AWORDABOUTGLUTENSAFETY:Please be extremely vigilantwhethercooking and baking for yourself or another gluten-sensitive person. Check allingredientsthoroughlyandbehealthy.
ConsidertheFactsGluten is a protein that canbe found in all foods that containwheat, rye, andbarley.Ingestingfoodsthatcontainglutencanbelife-threateningforthosewhosuffer from celiac disease, which prevents vital nutrients from being properlyabsorbedbythebody.Whileleadingahappygluten-freelifeisabsolutelypossible,itcanbetricky
becauseglutenshowsupinmanyprocessedfoodsonewouldassumearesafetoconsume,suchasvinegars,flavorextracts,alcohol,andsoysauce,aswellasincosmeticsandmedications.As if it weren’t complicated enough already, one also has to take cross-
contaminationintoaccount:Whileagluten-freeproductshouldbesafe,itwon’tbe if it gets processed on the same equipment as nongluten-free items. That’swhy it is so important to be extremely vigilant when purchasing items andingredients that claim they’re free of gluten.Look for brands that certify theirproductissafeforpeoplewhoaresensitivetogluten.
Gluten-FreeSubstitutionGuidelinesCookinggluten-free(GF)foodsiseasywhenitcomestovegetables,fruits,rice,beans,corn,potatoes,andmore—allofwhicharenaturallyglutenfree.Gluten-
free baking, on the other hand, can be trickier.Wewish itwere as simple asreplace“this”with“that,”butitisn’t.Moreoftenthannot,itbecomesascienceexperimentinthekitchen,mixingalittlebitofthiswithalittlebitofthat,togettheperfectcrumb,texture,andtasteinbakedgoods.Butdon’tfret;playingthemad scientist everynowandagain canbe fun, and themoreyoupractice, theeasieritgets.Formorespecificguidelines,letusturntothefollowingchart,andthenapply
thisknowledgetoanonvegan,nongluten-freerecipe.
VEGANIZED!:SAMPLERECIPELet’shavealookat thefollowingtraditionalrecipeforanexampleofhowwewouldreplacetheglutenandnonveganingredients:
FUDGYCAPPUCCINOCRINKLESThis fudge-tastic recipehasbeenadapted fromtheBetterHomesandGardensNewCookBook.
USING AN ELECTRIC MIXER, beat butter with dark evaporated cane juice untilcreamy.Add cocoa powder, coffee granules, baking soda, salt, and cinnamon.Beatuntilcombined,scrapingsidesoccasionally.Beatinyogurtuntilcombined.Addflour,cornstarch,andxanthangum.Beatuntilcombined.Preheatoven to350°F (180°C,orgasmark4).Line twocookie sheetswith
parchmentpaperorsiliconebakingmats.Place evaporated cane juice in a small bowl. Drop 2 heaping teaspoons of
dough into sugar and roll into balls. Place 2 inches (5 cm) apart on preparedcookiesheets.Patdowna little.Bake8 to10minutes,oruntiledgesare firm.Transfer toawire rackas soonascookiesare firmenough tobehandled.Letcoolcompletely.
YIELD:20cookies
FindingGluten-FreeSubstitutesattheStoreMost self-respectinghealth-foodstoresarewell stocked ingluten-freecookingandbakingsupplies,andtheyusuallycarrymanyprepackagedcrackers,breads,pastas,andsnackfoods.Ifyoudon’thaveeasyaccesstoahealth-foodstore,youshouldfindmanyitemsatyourregulargrocerystoreorshoponline.Amaranth: Rich in protein and fiber, this nutty-flavored grain cooks up
similarlytoriceandprovidesgreattextureinsaladsandsidedishes.Amaranthflourisgreattouseinbakedgoodsincombinationwithotherfloursandstarch.
Brownorwhitericeflour:Brownriceflourisheartier,hasanuttierflavor,and is richer in nutrients and fiber than white rice flour. Brown makes forcrumblier and denser baked goods, while white is better for yielding moredelicateresults.Coconut flour: Naturally sweet, makes for rich, high-fiber, high-protein
goods. Use in dishes where a hint of coconut flavor is welcome. Worksexceptionallywellincookies.Garbanzoand/orfavabeanflour:Excellentsourceoffiberandprotein,has
adistinctflavor,almostegg-y.Gluten-freecertified ingredients:Remember tocheck thatcommonlyused
bakingingredients,suchasextracts,bakingpowder,andcornstarch,arecertifiedgluten-free; many are processed with grain alcohol that can contain traceamountsofgluten.Guar gum: A legume-based, high-fiber thickener that acts as a binder in
gluten-freebaking.Cheaperthanxanthangum.Use1teaspoonpercup(120g)of flour in bread-type recipes. Use 1/2 teaspoon per cup (120 g) of flour inmuffin-type recipes. Use 1/2 teaspoon or less or none at all in cookie-typerecipes.Instant ClearJel: Made from modified food starch, usually waxy maize
(corn),thispregelatinizedpowderworkswelltothickenwithoutheat.Itshouldbemixedinwithdryingredientsbeforeaddingtoliquidstopreventlumping.Quinoa:Greatsourceofcalcium,protein,andiron.Nuttyflavor.Rinsetoget
rid of bitter-tasting saponins. Quinoa flourmakes formoist and tender bakedgoods.Sorghumflour:Millet-likegrainthat’snutrition-packed.Useincombination
withotherGFfloursinflourmixestoreplacewheatflour.Starches:Arrowrootpowder,cornstarch,potatostarch,andtapiocastarchcan
allbeusedwithgreat success ingluten-freebaking/cooking.Allhavea ratherneutral flavor, and even though it is said that all have their own specificproperties, we find they can be used interchangeably. Note that tapioca flourproduces chewier baked goods, making it especially great for use in cookierecipes.Ifusedinsaucesorpuddings,itisbesttoaddthestarchattheendofcooking,
in the formofslurry (mixingequalpartsstarchwithwater),and letcookuntilthemixturethickens.Use1tablespoon(8g)percup(235ml)ofliquid.Store-bought gluten-free flourmixes: Bob’s RedMillmakes a variety of
gluten-freebakingmixes,frompancakeandwafflemixestoall-purposebakingmixes.Xanthan Gum: Corn-based thickener that acts as a binder in gluten-free
baking.Moreexpensivethanguargum.Use1teaspoonpercup(120g)offlourinbread-typerecipes.Use1/2teaspoonpercup(120g)offlourinmuffin-typerecipes.Use1/2teaspoonorlessornoneatallincookie-typerecipes.
MakingGluten-FreeSubstitutesatHomeMakeyourownGF flourmixesandyou’llget tocontrolwhich floursgo intoyourmix,aswellasthecost.Onethingtobearinmind:Thestarch(arrowroot,corn,potato, tapioca,etc.)
shouldonlyrepresentuptoone-thirdofthetotalmix.Usingtwotypesofgluten-freeflourisbesttohelpwithtextureandtoprevent
theflavorofoneofflourfromoverwhelmingtheother.Itisusuallypreferabletoaddxanthanorguargumwhenreadytobakerather
thanaddingtotheflourmix.Itwillgiveyoumorecontroloverthequantityyouneeddependingontherecipeyou’veselected.
HOMEMADEALL-PURPOSEGLUTEN-FREEBAKINGMIX
GlutenFree WheatFreeThefollowingisanexampleofabasicGFbakingmix,whichisnicetohaveonhandforquicksubstitutionsinthekitchen.Itworkswellformuffinsandcookiesandisespeciallygoodindeep-fryingbatters.Use1cup(120g)bakingmixtosubstitutefor1cup(120g)wheatflour.Notrecommendedasareplacementinbreadrecipes.
11/3cups(160g)garbanzofavabeanflour1cup(136g)whitesorghumflour2/3cup(84g)cornstarchorarrowrootpowder1/4cup(48g)evaporatedcanejuice31/2teaspoonsxanthangum11/2teaspoonssalt1/2teaspooncreamoftartar
COMBINEALLINGREDIENTS.Storeinanairtightcontainer.
YIELD:4cups(480g)
TheRecipes:Gluten-BasedRecipes...withouttheGluten!Remember to check that even themost common baking ingredients inyourkitchen(bakingpowder,vinegars,etc.)arefreeofgluten,andyou’llbeallsettoenjoyandsharethedeliciousfruitsofyourlabor.
SAVORYTRIPLECORNWAFFLES
Glutensub:cornmealandflaxseedmeal GlutenFree Quickand
Easy WheatFreeAtastyfoundationfordipsorsalsa.Enjoywithsouporasasnack!
4heapingcups(120g)gluten-freetortillachips
2cups(280g)cornmeal
1cup(104g)flaxseedmeal1tablespoonplus1teaspoon(16g)bakingpowder2teaspoonsfineseasalt1teaspooncayennepeppertotaste1/4cup(60ml)peanutoil1cup(235ml)unsweetenednondairymilk,plusextraifneeded1cup(235ml)greensalsa1cup(164g)frozencornNonstickcookingspray
PLACE CHIPS in food processor. Process until mostly ground. Add cornmeal,flaxseedmeal,bakingpowder,salt,andcayennepepper.Processuntilcombined.Addoil,milk,andsalsa.Processuntilcombined.Addcorn,pulseafewtimes
to incorporate. The batter will be very thick, but it shouldn’t be too dry; addmoremilkifneeded.Follow manufacturer’s instructions and cook waffles on waffle iron. Spray
waffleironbetweeneachwaffleforbestresults.
YIELD:6Belgianor12standardwaffles
STONE-GROUNDCORNPANCAKES
Glutensub:GFbakingmixfor flour GlutenFree NutFreeWheatFreeThecorngritsgivethesepancakesanearthybite.Foranevenheartierversion,add 1/2 cup (125 g) corn kernels to themix.Enjoywithmaple syrup orwithblueberrycompote.
1cup(140g)drystone-groundcorngrits1 cup (120 g) gluten-free all-purpose baking mix, store-bought or
homemade(page173)2tablespoons(24g)evaporatedcanejuice11/2teaspoonsbakingpowder1/2teaspoonbakingsoda1/2teaspoonsalt11/2cups(355ml)nondairymilk2tablespoons(30ml)freshlemonjuice2tablespoons(30ml)vegetableoil3tablespoons(30g)eggreplacerpowder,suchasEner-G1/4cup(60ml)warmwater
INAMEDIUMmixingbowl,whisktogethergrits,bakingmix,evaporatedcanejuice,bakingpowder,bakingsoda,andsalt.Inasmallbowl,combinemilkandlemonjuice; itwillcurdleandbecomelikebuttermilk.Addoiltothebuttermilkmixture.Whisktogethereggreplacerpowderwithwarmwateruntilfrothy.Foldintobuttermilkandoilmixture.Foldwetingredientsintodry,beingcarefulnottoovermix.Thebattershould
belightandfluffy.Preheatnonstickpanoverhighheat.Prepareasyouwouldanypancake,notingthatthecookingtimewillbeatad
longerthantraditionalpancakes.
YIELD:8(6-inch,or15cm)pancakes
CHOCOLATECHIPMUFFINS
Glutensub:GFbakingmixforflour GlutenFree NutFree
WheatFreeThesemuffinshaveagreatcrumb,andyoucanhardlytellthey’reglutenfree!
2cups(240g)HomemadeAll-PurposeGluten-FreeBakingMix(page173)1/3cup(27g)unsweetenedcocoapowder1teaspoonbakingpowder1/2teaspoonbakingsoda1teaspoonvanillapowder6ounces(170g)nondairyyogurt1/2cup(120ml)canolaoil1cup(200g)evaporatedcanejuice1/2cup(120ml)nondairymilk1cup(176g)semisweetchocolatechips
PREHEATOVEN to350°F (180°C,orgasmark4).Preparea standardmuffin tinwithpaperliners.In a largemixing bowl,whisk togetherBakingMix, cocoa powder, baking
powder,bakingsoda,andvanillapowder.Inasmallbowl,whisktogetheryogurt,oil,evaporatedcanejuice,andmilk.Foldwetingredientsintodry,beingcarefulnottoovermix.Foldinchocolatechips.Fillcupcakelinersalmostcompletely.Bakefor25to30minutes,oruntilatoothpickinsertedinthecentercomesout
clean.Transfertowireracktocool.
YIELD:12muffins
RAWFLAXANDHEMPSEEDCRACKERS
Glutensub:justnaturallyglutenfree CornFree GlutenFree
Raw SoyFree
WheatFreeMaketheseonyourdayoff,andenjoytheheart-healthybenefitsofflaxandtheessentialfattyacidsfromhempseedthroughouttheweek.
1/2cup(84g)flaxseeds1/2cup(80g)hulledhempseeds3tablespoons(20g)flaxseedmeal1tablespoon(6g)chiaseeds1/4cup(15g)choppedfreshparsley1tablespoon(15g)mincedgarlic1/2teaspooncayennepeppertotaste1/2cup(120ml)water
INAMEDIUMBOWL,mix togetherall ingredientsand letsit for1hour to let theflaxseedsandchiagelatinize.Ifyouhaveadehydrator,spreadmixturethinlyandevenlyonthelinertray.Alternatively,lineabakingsheetwithparchmentpaperandsetyourovento
the lowest setting, leaving the oven door cracked open to help keep thetemperaturebelow115°F(48°C).Dehydrateorbake inoven for4 to6hoursuntilcrispy.Break intocracker-
sizepieces.
YIELD:15crackers
CURRYTOFUANDARUGULASALAD
Glutensub:justnaturallyglutenfree!
GlutenFree QuickandEasy WheatFree
Themorenaturalcolorsonyourplate,thehealthierthemeal!Thissaladisariot
ofpepperygreenarugula,sweetredpeppers,andyellowcurrydressing.You’rewelcome toenjoy iton itsown,butwhynot try scooping itontoacrostiniorstuffit inawraporpita?Ifyouarenotafanofarugula,feelfreetosubstitutebabyspinach.
1pound(454g)extra-firmtofu,drainedandpressed,pan-friedifdesired3ounces(84g)stemmedarugula1/4cup(40g)raisins1/4cup(30g)pinenuts1/4cup(46g)dicedroastedredpeppersHalfamediumredonion,finelydiced
1 cup (224g) veganmayonnaise, store-bought orhomemade (page66or67)
2tablespoons(30ml)applecidervinegar1tablespoon(6g)currypowdertotasteSaltandpeppertotaste
CHOPTOFUINTOsmallcubesandplaceinalargemixingbowl.Addarugula,raisins,pinenuts,redpeppers,andonion.Inasmallbowl,whisktogethermayo,vinegar,currypowder,salt,andpepper.Adddressingtosaladandtosstocoat.
YIELD:4main-dishor8side-dishservings
TEMPEH,CORN,ANDARUGULASALAD
Glutensub:justnaturallyglutenfree!
GlutenFree WheatFreeThisisgreatonitsownasasimplemaindish,butitalsotastesfantasticinapitaorwraporpiledontoapizzacrustandbaked.
1cup(235ml)vegetablebroth8ounces(227g)tempeh,cutintobite-sizecubes4cups(2ounces,or56g)babyorwildarugulaleaves1/2cup(84g)dicedpimientopeppersorroastedredpeppers
1cup(250g)cornkernels1tablespoon(15ml)sesameoil(nottoasted)2tablespoons(30ml)tamari1tablespoon(15ml)mirin1teaspoonredpepperflakesSaltandpeppertotaste
COMBINEBROTHandtempehinalargeskillet.Bringtoaboil.Reducetoasimmer;cookuntilmostoftheliquidisabsorbed.Add arugula, peppers, and corn to pan.Cookuntil arugula iswilted, 3 to 5
minutes.Stirinsesameoil,tamari,mirin,andredpepperflakes.Cookanother3minutes,untilcornandpeppersareheatedthrough.AddSaltandpeppertotaste.
YIELD:2main-dishor4side-dishservings
QUINOALENTILPILAF
Glutensub:quinoaandlentils CornFree GlutenFree
QuickandEasy
WheatFree
Amightytastycombinationofgluten-freegrainsthataregreatservedeithercoldorwarm.
1cup(170g)uncookedquinoa,rinsed
1cup(192g)uncookedredlentils,rinsed2mediumredbellpeppers,cored,seeded,andchopped1/4cup(40g)raisinsorchoppeddates2tablespoons(30ml)extra-virginoliveoil1/4cup(60ml)freshorangejuice1/4cup(60ml)applecidervinegar1teaspoongranulatedonion
2clovesgarlic,peeledandminced2tablespoons(30ml)tamari1/2teaspoonredpepperflakestotaste1teaspooncarawayseeds1/2teaspoonfineseasalttotaste1/2cup(69g)chopped,toasted,saltedcashews2tablespoons(5g)choppedfreshbasil,optional
COOKQUINOAandlentilsin2quarts(1.9L)waterfor10minutes.Drainandletcool.Combineremainingingredientsexceptforcashewsandbasilinalargebowl.Addcashews,andsprinklewithbasilwhenreadytoserve.
YIELD:4servings
YUCCAFRIES
Glutensub:justnaturallyglutenfree!
CornFree GlutenFree
NutFree SoyFree
WheatFree
Yucca root, or cassava, is a starchy root vegetable that is high in calcium,phosphorous,andvitaminC.Youwillneedtouseaknifetopeelitsthickskin.If youhave a deep fryer, this is a great opportunity to use it.Otherwise fill adeeppotwithabout4inches(10cm)ofvegetableoil.TrydippingthesefriesinAjiVerde(page208).
1pound(454g)yuccaroot1/2teaspoongroundcumin1/2teaspoonsalt1/2teaspoonpaprika1/2teaspoongarlicpowder1/2teaspoononionpowderOilforfrying
PEELANDSLICEyuccaintofry-sizepieces.Rinseundercoolwatertoremoveexcessstarchandpreventdiscoloring.Steam fries for about 20minutes prior to frying to soften and precook them.Whileyuccaissteaming,addspicestoasmallcontainerwithatight-fittinglidandshaketomix.Preheatoilto350°F(180°C).Lineaplateorbakingsheetwithpapertowels.Carefullyaddsteamedfriesinsmallbatchestooil.Donottoovercrowd.Cookforabout3to5minutes,oruntilgolden.Removefromoil,andplaceon
lined tray toabsorbexcessoil.Sprinklewithseasoningmixture to taste.Servehot.
YIELD:4servings
HORSERADISH,CHIVE,ANDPOTATOCROQUETTES
Glutensub:instantpotatoflakesforflour CornFree GlutenFree
NutFree WheatFreeThesetasteawesomeasasidetosome“meaty”proteinandaleafygreen.Theyalsotastegreatservedwithsourcreamorketchup.
2tablespoons(30ml)oliveoil1largeleek,whitesandlightgreensonly,slicedintothinrings4clovesgarlic,peeledandminced1/4cup(56g)nondairybutter1cup(235ml)unsweetenednondairymilk1cup(235ml)water
21/2cups(165g)instantpotatoflakes2tablespoons(30g)preparedhorseradish1tablespoon(0.5g)driedchivesor3tablespoons(3g)freshfinelychoppedchives
2cups(168g)frozenhashbrownpotatoes,thawedSaltandpeppertotaste
PREHEATOVENto425°F(220°C,orgasmark7).Lineabakingsheetwithparchmentpaperorasiliconebakingmat.Heatoilinaskilletovermedium-highheat.
Add leek and garlic; sauté until fragrant and beginning to brown. Removefromheatandsetaside.Inamediumpot,bringbutter,milk,andwater toaboil.Remove fromheat
andstirinpotatoflakes.Add leek and garlic mixture to pot, followed by horseradish, chives, hash
brownpotatoes,andsaltandpepper.Fill1/3-cup(80ml)measuringcupwithmixture.Invertontobakingsheet.Repeatuntilyouhave12croquettes.Bakefor15minutes,flip,andbakeforanadditional15minutes.Servewarm.
YIELD:12croquettes
REDWINERAGOUT
Gluten sub: sweet potatoes CornFree GlutenFree WheatFreeConsider incorporating crispy tempeh or tofu into this tasty gluten-free stewrightbeforeserving.
2tablespoons(28g)nondairybutter2tablespoons(30ml)oliveoil
4mediumsweetpotatoes,peeled,quartered,andthinlysliced1pound(454g)carrots,thinlyslicedintocoins1/2cup(80g)choppedonion1teaspooncoarseseasalttotaste1/2teaspoongroundblackpepper2teaspoonsmildtomediumchilipowder3/4cup(180ml)redwine2tablespoons(30ml)redwinevinegar2tablespoons(30ml)puremaplesyrup3driedbayleaves1cup(144g)frozengreenpeas
ADDBUTTERandoil toa largepot.Heatovermediumheat,until thebuttermelts.Addpotatoes,carrots,onion, salt,andpepper.Cookfor5minutes.Addchilipowder,wine,vinegar,andmaplesyrup.Stirwell.
Bring to a low boil. Burrow bay leaves in the veggies. Cover potwith lid;lowerheattomedium-high;andcookfor20minutes,stirringoccasionally.Addgreenpeasandcookforanother5minutes,oruntilveggiesaretender.Discardbayleavesbeforeserving.
YIELD:4side-dishservings
INSTANTPOTATOCHEESESOUP
Glutensub:justnaturallyglutenfree!
GlutenFree QuickandEasy WheatFreeThecoolestthingaboutthissoupishowfastitcomestogether.Youcanmakeitevenfasterbymixingtogetherthedryingredientsaheadoftime!Garnish with a pile of shredded vegan cheese, extra chives, and Imitation
Bacon bits (page 143) for extra excitement. When purchasing instant potatoflakes,remembertochooseaproductwithonlyoneingredient:potatoes.
5cups(11/4quarts,or1.18L)vegetablebroth2tablespoons(36g)whiteoryellowmiso1/4cup(60g)nondairysourcream,store-boughtorhomemade(page20)1cup(60g)instantpotatoflakes1/4cup(30g)nutritionalyeast1tablespoon(8g)garlicpowder1tablespoon(7g)driedmincedonion1tablespoon(.5g)driedchives,or3tablespoons(3g)fresh,finelychoppedchives
1/4teaspoonsweetpaprikaSaltandpeppertotaste
INAMEDIUMPOT,bringbrothtoaboil,reducetoasimmer.Addmiso,sourcream,potatoflakes,nutritionalyeast,garlicpowder,mincedonion,chives,andpaprika.Stiruntilcreamy.Seasonwithsaltandpepper.
YIELD:2largebowls,or4sideservings
FRENCHONIONSOUP
Glutensub:justnaturallyglutenfree!
GlutenFree WheatFreeAclassic soup that should be servedwith a crusty piece of bread (gluten-freebreadifpreparingaGF-friendlymeal)toastedandtoppedwithasliceofmeltedvegancheese.
4wholewhiteoryellowonions,peeledandslicedintothinrings1/4cup(60ml)oliveoil1/4teaspoonseasalt1tablespoon(12g)evaporatedcanejuice2tablespoons(30g)mincedgarlic2quarts (1.88L)veganbeef-flavoredbroth, suchasBetter thanbouillonbeefbase
1driedbayleaf
INALARGEPOT,preheatoilovermedium-lowheat.Addonionsandsprinklewithsalt.Caramelizeonionsbycookingthemdownforabout35to40minutes,adding
theevaporatedcanejuiceabout10minutesintotheprocess.Stir often to prevent burning. The onions should turn translucent, soft, and
caramelincolor.Addgarlic,broth,andbayleaf.Bringtoaboil;reducetoasimmer.Coverandsimmerfor1hour.
YIELD:8cups(2quarts,or1.88L)
Note:Ifyoucan’tgetyourhandsonveganbeef-flavoredbroth, trythismixture:13/4quarts(1.76L)low-sodiumvegetablebroth,1/4cup(60ml)steak sauce, and 1/4 cup (60 ml) bragg liquid Aminos or gluten-freetamari.
PROVENÇALSOCCA
Gluten sub: garbanzo bean flour Corn Free Gluten FreeWheatFreeThistraditionalcrepe-likeFrenchdelicacyworksequallywellpizza-style.Yum!
FORTOPPING:1pound(454g)babytomatoes,halved1tablespoon(15ml)oliveoilPinchseasaltPeppertotaste1/2teaspoonredpepperflakes1/4cup(40g)choppedredonion4clovesgarlic,peeledandminced12basilleaves4sprigsfreshthyme3/4cup(100g)pittedblackolives,halved2sun-driedtomatoes,finelychopped12pittedgreenolives11/2teaspoonscapers,withoutbrine4ounces(112g)crumbledfirmtofu,optional
FORSOCCAS:2tablespoons(30ml)extra-virginoliveoil2tablespoons(30ml)applecidervinegar3/4cup(180ml)unsweetenednondairymilk2teaspoonsDijonmustard1/2teaspoonseasaltpeppertotaste4clovesgarlic,peeledandminced2tablespoons(20g)choppedredonion8tornbasilleaves1teaspoonfreshthyme
2heapingtablespoons(24g)dry-roastedalmonds,coarselychopped
1cup(120g)garbanzobeanflour1/2teaspoonbakingsoda2teaspoonspeanutoil
TOMAKETHETOPPING:Combineallingredientsinalargesaucepan.Cookovermedium-highheatuntil tomatoes lookdeflated, about8minutes,
stirringoccasionally.Setaside.
TOMAKE THE SOCCAS: Combine olive oil, vinegar, andmilk inmediumbowl. Let stand for 2minutes then stir inmustard, salt, pepper, garlic, onion,basil, thyme, and almonds. Stir in flour and baking soda until combined. Letstandfor15minutes.Brusha9-inch(23cm)skilletwithpeanutoil.Heatskilletovermedium-high
heat,addhalfthebatter,spreadinguntilitcoversmostofthesurface.Cookovermediumheatfor5minutes,oruntilsoccaisgoldenbrown,carefullyflippingitontoaplateandplacingitbackintheskilletontheotherside.Cookforanother5minutes,untilgoldenbrown.Repeatwithremainingbatter.Serve toppingalongsidesoccas,orcoatsurfaceofsoccaswitholiveoil,add
layerofRoastedTomatoAioli(page35)orTripleOlivespread(page35),andbroiluntilgoldenbrown.
YIELD:Twosoccas
SOUTHWESTERNPOLENTA
Glutensub:justnaturallyglutenfree!
GlutenFree NutFree WheatFreeThis is wonderful served with Nacho Queso (page 52), nondairy sour cream,freshcilantro,andchoppedavocado.FORPOLENTA:
6cups(1.4L)vegetablebrothorwater2cups(280g)corngrits1teaspoongroundcumin1tablespoon(15ml)adobosauce(fromacanofchipotlepeppers)3tablespoons(42g)nondairybutter
FORTOPPING:1can(15ounces,or425g)blackbeans,drainedandrinsed1/2cup(35g)dicedroastedgreenchilies2chipotlepeppersinadobo,chopped1mediumredonion,peeledanddicedOnerecipetacomeat(page117)
1/2cup(4ounces,or112g)nondairycreamcheese
TO MAKE THE POLENTA: Bring the vegetable broth or water to a boil.Reduceheattolowandslowlystiringrits,cumin,andadobosauce.Gently simmer for 30 minutes, stirring often to prevent sticking. It will
bubble, sobecareful. Itwill stopbubblingas it thickens,andby the time it isdone,itwillbeverythickwithnoliquidleft.Stirinbutteruntilmelted.Transfercookedpolentatoa9x13-inch(23x33cm)bakingdishandspread
evenly.Preheatovento400°F(200°C,orgasmark6)whileyoupreparethetopping.
TOMAKE THE TOPPING: In a medium mixing bowl, toss together beans,chilies,peppers,andonion.Spreadevenlyontopofpolenta.Inaseparatebowl,combineTacoMeatandcreamcheese;spreadevenlyon
topofbean,chili,andonionmixture.Bakefor20minutes,oruntiltoppingsareheatedthrough.
YIELD:10to12servings
SUPERFUDGYCOCONUTCOOKIEBARS
Glutensub:brownriceflourandxanthangum GlutenFree WheatFreeWeweretoldthesebarswereahitatarecentLosAngelesveganbakesale!
8ounces(227g)finelyshreddedcoconut13.5-ounce(100g)packagestore-boughtroastedchestnutsorpecans1/4cup(26g)flaxseedmeal
1/4cup(40g)brownriceflour3/4cup(144g)rawsugar1/4cup(60ml)peanutoil(reduceto2tablespoons[30ml]ifusingpecansinsteadofchestnuts)1/2cup(120ml)orangejuice2teaspoonspurevanillaextract1/2teaspoonpureorangeextractNonstickcookingspray
1teaspoonbakingpowder
1/2teaspoonxanthangum1/4teaspoonfineseasalt1/2cupplus1tablespoon(99g)semisweetchocolatechips
COMBINECOCONUT,chestnutsorpecans,flaxseedmeal,flour,andsugarinfoodprocessor.Processuntilfinelyground.Scoopout1packedcup(150g)ofmixture.In a small saucepan, combine 1 cupmixturewith oil and juice. Cook over
medium-highheat for2minutes,until itbecomespaste-like.Setaside tocool.Stirinextracts.Preheatovento350°F(180°C,orgasmark4).Lightlycoatan8-inch(20cm)
squarepanwithcookingspray.Add baking powder, xanthan gum, and salt to food processor. Pulse until
combined.Addcooled-down“paste;”processuntilcombined.Addchips;processuntiljustcombined,ortransfertolargebowlandcombine
withawoodenspoon.Useyourhandstopressthickmixtureintopan.Bakefor25minutes,oruntiledgesturngoldenbrownandbatterisset.Let cool on wire rack for 15 minutes before removing from pan to cool
completely.Enjoychilled.
YIELD:6to8bars
FLOURLESSPEANUTBUTTERCOOKIES
Glutensub:flaxseedmeal GlutenFree SoyFree WheatFreeMakeyourtummyhappybykeepingthesetreatsglutenfreeandflourless.We haven’t tried themwith other nut butters, but we’re positive they’d be
equallydelicious.
2cups(512g)naturalcrunchypeanutbutter1/2cup(168g)agavenectar2teaspoonspurevanillaextract2teaspoonsbakingpowder
1/4cup(26g)flaxseedmeal1/2cup(96g)Sucanat
PREHEAT OVEN to 300°F (150°C, or gas mark 2). Line two large cookiesheetswithparchmentpaperorsiliconebakingmats.Combineallingredientsinasmallbowl,andstirwellforabout1minute.Divide dough in 1/4 cup (66 g) portions to get 12 cookies of equal size.
Flattendoughtodesiredshape;cookieswon’tspreadmuchwhilebaking.Bakefor20minutes,oruntiledgesturngoldenbrown.Ifcookiesarepuffyon
top,useaspatulaandtapgentlytoflatten.Letcoolonbakingsheetsuntilfirmenoughtotransfertoawireracktocool
completely.
YIELD:12largecookies
PEANUTBUTTERCHOCOLATECHIPCOOKIES
Glutensub:coconutflourforflour GlutenFree WheatFreeWelovecoconutflourforitssofttextureandslightlysweetflavor!Thetextureofthesecookiesisreminiscentofapecansandie.
2cups(512g)creamyno-stirpeanutbutter1cup(192g)evaporatedcanejuice
1cup(112g)coconutflour1cup(176g)semisweetchocolatechips1/2cup(120ml)nondairymilk1tablespoon(15ml)purevanillaextract1teaspoonbakingpowder1teaspoonbakingsoda1/2teaspoonsalt
PREHEATOVENto350°F(180°C,orgasmark4).Linetwocookiesheetswithparchmentpaperorsiliconebakingmats.Add all ingredients to a large mixing bowl and combine until well
incorporatedandcrumbly.Grababout2 tablespoons (40g)doughand form intoaball; slightly flatten
intoadiscandplaceoncookiesheet.Place12cookiesoneachsheetandbakeforabout15minutes,oruntilcrackly
ontopandjustbeginningtobrown.Letcoolatleast5minutesbeforetransferringtoaracktocoolcompletely.
YIELD:24cookies
AMARETTICOOKIES
Glutensub:cornstarchorarrowrootpowder GlutenFree SoyFree
WheatFreeCeline’sdad’s favorite cookie,madevegan!The texture and flavor are almostliketheeggy,crispy,almond-flavoredrealdeal,onlysanseggwhites—andsansgluten.
11/4cups(200g)dry-roastedunsaltedalmonds1/2cupplus2tablespoons(120g)rawsugar2/3cup(84g)cornstarchorarrowrootpowder2teaspoonsbakingpowder1/4teaspoonfineseasalt2teaspoonspurealmondextract2tablespoonsplus2teaspoons(40ml)water
PREHEAT OVEN to 350°F (180°C, or gas mark 4). Line two large cookiesheetswithparchmentpaperorsiliconebakingmats.Place almonds, sugar, cornstarch or arrowroot powder, baking powder, and
saltinfoodprocessor.Processuntilfinelyground.Add extract and start with 1 tablespoon (15 ml) water, adding more until
doughappearsabitdrybutholdstogetherwhenpinched.Dividedoughinto16equalportionsof1heapingtablespoon(26g)each.Do
notflattenthecookiesastheywillspreadwhilebaking.Bakefor18minutes,oruntiltheedgesturngoldenbrown.Let coolon sheetsuntil firmenough to transfer toawire rack.Thecookies
willcrispupastheycool.
YIELD:16cookies
Note:These cookiesmakeanexcellentpie crust:Grind20of themandcombinewith 3 tablespoons (45ml)melted nondairy butter, or enoughfor the dough to stick together when pinched. Press crust into lightlygreased9-inch(23cm)roundbakingpanorpieplate,pourfillingontop,andchillbeforeenjoying.
COCOABARS
Glutensub:justnaturallyglutenfree!
CornFree GlutenFree SoyFree WheatFreeAfancygluten-freetreatmadeofseasaltandchocolatethatdoesn’trequireanycooking. These are great for breakfast or as a midday snack, giving you anenergyboostwheneveryouneedit.
1/2cup(50g)pecanhalves18dates(notMedjool),pittedandcoarselychopped1/2cupplus2tablespoons(50g)unsweetenedcocoapowderPinchfineseasaltorfleurdesel
3tablespoons(63g)agavenectartotaste
GRINDPECANSinfoodprocessoruntil finelyground.Adddates,cocoa,andsalt.Processuntildatesareground; itmight takeafewminutes,sopatienceiskey.Addagaveandpulseuntilapasteforms.Samplea little tosee if itneedsmoreagave.Pressmixtureintoan8x4-inch(20x10cm)loafpanlinedwithparchmentpaper.Freeze for1hour.Slice intodesired servingpieces.Store infridgeorfreezer.
YIELD:4to6bars
Variations:This treatoffers limitlesspossibilities!Switchupthetypeofnutordriedfruit,usecarobinsteadofcocoapowderordon’tuseeither,increaseordecreasetheamountofdryorliquidsweetener,orforextracrunch,takeatipfromoureditorandfriendAmandaWaddellandadd3/4 cup (14 g) puffed cereal when you’re almost done processing theingredientsandmoistenthemixturewith2teaspoonsmeltedcoconutoil.Youcanalsousethemixturetoshapeintoballs(asabove).
PURELYPOUNDCAKE
Glutensub:xanthangum,brownriceflour,garbanzofavabeanflour,and
eggreplacerpowder GlutenFree WheatFreeAdeliciousbasiccakewithasuperb texture that invitesdifferent flavors tobeaddedbyvaryingextracts,citruszest,andthrowinginchocolatechipsorotheradd-ins.Youcanalsomakethisrecipeincupcakeform;justreducethebakingtimebyhalf.
Nonstickcookingspray3/4cup(180ml)nondairymilk1/2cup(112g)nondairybutter,softened1cup(192g)Sucanat1tablespoon(15ml)purevanillaextract1/4teaspoonfineseasalt
1/2teaspoonxanthangum
1cup(160g)brownriceflour
1/2cup(60g)garbanzofavabeanflour
1/2cup(80g)Ener-Geggreplacerpowder2teaspoonsbakingpowder
PREHEATOVENto350°F(180°C,orgasmark4).Lightlycoatan8x4-inch(20x10cm)loafpanwithcookingspray.Blend togethermilk, butter, Sucanat, vanilla, and salt. The buttermight not
get thoroughlyblendedwith the rest of the ingredients.Addxanthangumandblendfor1minute,untilslightlythickened.
Inamediumbowl,sifttogetherflours,eggreplacer,andbakingpowder.Pourwetingredientsintodryandcombineuntilwellmixed.Placebatterintopreparedpan.Bakefor40to45minutes,oruntilatoothpickinsertedinthecentercomesout
clean.Transfer to awire rack and cool for 15minutes before removing frompan.
Coolcompletely.
YIELD:One8-inch(20cm)loaf
TOFUCRÈMEBRÛLÉE
Glutensub:justnaturallyglutenfree!
CornFree GlutenFree WheatFreeExperiment with different extracts for exotic flavors. Orange, almond, andchocolate extracts add fabulous flavor—so do espresso powders and dessertliqueurs.
8ounces(227g)silkentofu,drainedbutnotpressed1/2cup(120ml)nondairycreamer1/2cup(96g)evaporatedcanejuice1/4cup(28g)rawcashewpieces1tablespoon(7g)vanillapowder1/4cup(48g)additionalevaporatedcanejuicefortopping(vanillasugarandrawsugaralsoworkwonderfullyhere)
SOAKCASHEWSforseveralhours,orovernight.Drainbeforeusing.Preheatovento350°F(180°C,orgasmark4).Placeallingredientsintoablenderandpuréeuntilverysmooth.Pourevenlyintofour3-inch(7.5cm)ramekins.Placeramekinsinthebottom
ofabakingpan;fillpanwithwatersothatitcomeshalfwayupthesidesoftheramekins.Carefullyplacepaninoven.Bakefor45minutes.Carefully remove pan from oven and refrigerate to cool completely before
topping.Top each ramekin with 1 tablespoon (12 g) sugar, shake gently to evenly
distribute.Youcancaramelizethesugarbyusingakitchentorch,sweepingslowlyside
to side until browned, or by placing ramekins beneath a preheated broiler andwatching closely. Remove from the broiler as soon as tops brown, about 3minutes.Thesearebestservedimmediatelyafterthesugariscaramelizedandcrispy.
YIELD:4servings
SUNFLOWERCOCOABARSWITHMARZIPANTOPPING
Glutensub:sunflowerseedsandxanthangum GlutenFree WheatFreeThese chewy and protein-filled gluten-free bars are great to munch on, comebreakfastorsnacktime.Nonstickcookingspray
4cups(567g)rawsunflowerseeds1cup(80g)unsweetenedcocoapowder11/4cups(240g)organicbrownsugar1cup(235ml)nondairymilk1teaspoonbakingpowder1teaspoonxanthangum1tablespoon(15ml)purevanillaextract1/4teaspoonseasalt3/4cup(180g)coarselychoppedHomemadeMarzipan(page90)
PREHEATOVENto350°F(180°C,orgasmark4).Lightlycoata9-inch (23cm)squarebakingpanwithcookingspray.Combinesunflowerseeds,cocoapowder,andsugarinalargefoodprocessor
(orworkinseveralbatchesifnecessary),untilseedsarefinelyground.Addmilk,bakingpowder,xanthangum,vanilla,andsalt.Pulse tocombine.
Thebatterwillbestiff.Pressbatterintopreparedpan.Sprinklemarzipanoverthetop,pressingdown
slightly.Bakefor25minutesoruntilset.Letcoolonwirerack.Removefrompanand
slice.
YIELD:12bars
BANANAUPSIDE-DOWNCAKE
Glutensub:GFbakingmixforflour GlutenFree WheatFreeThis cake tastes fantastic served warm with a scoop of vanilla nondairy icecream.
Nonstickcookingspray
FOR“BOTTOMING”:1cup(220g)packedbrownsugar1/4cup(56g)nondairybutter1/2teaspoongroundcinnamon2tablespoons(30ml)darkrum2bananas,ripebutfirm
FORCAKE:1/2cup(112g)nondairybutter3/4cup(144g)evaporatedcanejuice1/4cup(26g)flaxseedmeal1/3cup(80ml)warmwater1teaspoonpurevanillaextract11/2cups (180g)HomemadeAll-PurposeGluten-FreeBakingMix (page
173)3/4teaspoonbakingpowder1/4teaspoonbakingsoda1/4teaspoonsalt1/2cup(120g)nondairysourcreamoryogurt
PREHEATOVENto350°F(180°C,orgasmark4).Coata9-inch(23cm)cakepanwithcookingspray.
TOMAKETHE“BOTTOMING”:Inasmallsaucepan,overmediumheat,addbrown sugar, butter, and cinnamon.Heat until butter ismelted andmixture issmooth,stirringoften.
Pourmixtureinthebottomofcakepan.Slicebananasinto1/4-inch(6mm)slicesandplaceinasinglelayerontopof
thebrownsugarmixture.
TO MAKE THE CAKE: Using an electric mixer, cream together butter andevaporatedcanejuice,untilfluffy.Whisk flaxseedmeal intowarmwaterandslowlybeat intobutterandsugar
mixture.Addvanilla.Inasmallbowl,combinebakingmix,bakingpowder,bakingsoda,andsalt.Adddrymixture tobatter insmallbatches,andmixuntilwell incorporated.
Mixinthesourcream.Spoon batter on top of bananas and brown sugar mixture, and carefully
spread.Bake45to55minutes,oruntilcakeisgoldenbrownandatoothpickinserted
inthecentercomesoutclean.Removefromovenandcoolfor10minutes.Runa sharpknife around the edgesof the cake to separate it from thepan.
Invertcakeontoaservingplatterandservewarm.
YIELD:8pieces
CRANBERRYALMONDCUSTARDPIE
Glutensub:coconutflourforflour GlutenFree WheatFreeThisdeliciouslyalmond-yconcoctionispartcheesecake,partfruitcrumble,andpartpie.Ittastesgreatservedwithascoopofnondairyvanillaicecream.
Nonstickcookingspray
FORCRUST:
1cup(112g)coconutflour1/2cup(112g)nondairybutter3tablespoons(36g)evaporatedcanejuice
FORFILLING:8ounces(227g)dry-roastedunsaltedalmonds
2cups(240g)powderedsugar1/2cup(112g)nondairybutter,melted1tablespoon(15ml)purealmondextract1tablespoon(15ml)purevanillaextract14ounces(397g)silkentofu,drained1cup(235ml)nondairymilk1/4cup(32g)arrowrootpowderorcornstarch1teaspoonbakingsoda1teaspoonbakingpowder1/4teaspoonsalt1pound(454g)freshorfrozenwholecranberries1/4cup(48g)evaporatedcanejuice
PREHEATOVENto350°F(180°C,orgasmark4).Coata9x13-inch(23x33cm)bakingdishwithcookingspray.
TOMAKETHECRUST:Addcoconutflour,butter,andevaporatedcanejuicetoafoodprocessorandprocessuntilcrumbsform.Spreadcrumbmixturealongthebottomofthebakingdish.
TOMAKETHEFILLING:Addalmondsandsugartoaverydryfoodprocessorandprocessuntil almondsare finelyground.Addmeltedbutter, extracts, tofu,milk,arrowrootorcornstarch,bakingsoda,bakingpowder,andsalt.Blenduntilsmooth.Spreadmixtureevenlyovercrumbcrust.Addcranberriestothetopinasingle
layer.Sprinkleevaporatedcanejuiceevenlyovercranberries.Bake,uncovered,for40to45minutes,oruntilfillingisbubblingslightlyand
toppinglookscrispy.Placeinfridgefor1hourtoset.
YIELD:12servings
COCONUTCINNAMONRAISINBREAD
Gluten sub: coconut flour for flour Soy Free Gluten FreeWheatFree
For coconut lovers only: This superdense and cakelike bread makes use ofcoconut flour, coconutmilk, and shredded coconut. The topping almost tasteslikeamacaroon!Weenjoyitwarmatbreakfasttime,oranytimeforanot-too-sweetsnack.
FORBREAD:1/2cup(120ml)warmwater11/2teaspoonsactivedryyeast1tablespoon(12g)evaporatedcanejuice
2cups(224g)coconutflour1/2cup(100g)evaporatedcanejuice1/4teaspoonsalt1/2cup(64g)arrowrootpowderorcornstarch1/4teaspooncreamoftartar1/2teaspoongroundcinnamon1/2cup(60g)finelyshreddedunsweetenedcoconut1/2cup(120ml)lightcoconutmilk1/4cup(60ml)vegetableormeltedcoconutoil3/4cup(180ml)water1tablespoon(15ml)purevanillaextract1cup(160g)raisinsNonstickcookingspray
FORTOPPING:1/2cup(120ml)lightcoconutmilk1/2cup(30g)powderedsugar1/4cup(30g)finelyshreddedunsweetenedcoconut
TOMAKETHEBREAD: Inasmallbowl,addyeastand1 tablespoon(12g)evaporatedcanejuicetothewarmwater.Mixandsetasidetoactivate.In a largemixing bowl, combine coconut flour, evaporated cane juice, salt,
arrowrootorcornstarch,creamoftartar,cinnamon,andshreddedcoconut.Mixcoconutmilk,oil,water,andvanillaintotheyeastmixture.Addwetingredientstodryandmixwell.Usingyourhands,addtheraisinsandkneadeverythingtogether.Coverbowllightlywithadishtowel,andletsitforabout1hour.Thedoughwon’trise,buttheyeasthelpsbindandsoftenit.Preheatovento350°F(180°C,orgasmark4).
Lightlycoata9x5-inch(23x13cm)loafpanwithcookingspray.
TO MAKE THE TOPPING: Combine coconut milk, powdered sugar, andshreddedcoconut.Pressdoughevenly intoprepared loafpan,makingsure to leaveat least1/2
inch(1.27cm)atthetoptoaccountforthetopping.Usingafork,pokeholesalloverthedough.Pourthetoppingontopofdough.Bakefor1hour,untilthetoppingisslightlybrownedandalittlecrackly.Letcoolforatleast15minutesbeforeslicing.
YIELD:One9-inch(23cm)loaf
GF-INGERBREADCAKE
Glutensub:lentilsandbrownriceflour GlutenFree WheatFreeWe’rehappytoannouncethatallwhohavetastedthistenderanddeliciouscakewere flabbergasted when they found out it was free of gluten. Imagine theirreactionwhenweannouncedoneofthekeyingredientsislentils!MakeitsuperspecialbywhippinguphalfaportionofPerfectCreamCheese
Frosting(page164),adding1packedteaspoonlemonzesttoitforextrazing.
FORLENTILS:
1/2cup(96g)uncookedredlentils,rinsed11/2cups(355ml)water
FORCAKE:2tablespoons(44g)regularmolasses1/4cup(56g)nondairybutter1/2cupplus2tablespoons(120g)Sucanat2teaspoonsgroundcinnamon1teaspoongroundginger1/2teaspoongroundnutmeg2teaspoonspurevanillaextract1/4teaspoonfineseasalt2tablespoons(10g)unsweetenedcocoapowderNonstickcookingspray
3/4cupplus2tablespoons(140g)brownriceflour1teaspoonbakingpowder1/4cup(30g)powderedsugar
TOMAKETHELENTILS:Combinelentilsandwaterinamediumsaucepan.Bring to a boil; cook over medium heat about 20 minutes, until water is
mostlyabsorbedandconsistencyoflentilsispurée-like.Drainthelentils.
TOMAKETHECAKE:Combinemolasses,butter,Sucanat,andwarmlentilsina medium bowl. Stir until butter melts. Add spices, vanilla, salt, and cocoapowder.Pourmixtureintoblender,andblenduntilsmooth.Letcool.Preheatovento350°F(180°C,orgasmark4).Lightlycoatan8-inch(20cm)
squarepanwithspray.Addflourandbakingpowdertomixtureandstiruntilwellcombined.Placebatterintopreparedpan.Bakefor20to25minutes,oruntilfirmandset
ontop.Let cool completelyonawire rackbefore siftingpowdered sugaron top to
decorate.
YIELD:6to8servings
Chapter7
FromCutletsThatDefinitelyCutIttoSavoryWaffles:
HOWTOSUBSTITUTEFORSOY
AWORDABOUTSAFETY:Pleasebeextremelyvigilantwhethercookingandbaking for yourself or another soy-sensitive person. Check all ingredientsthoroughlyandbehealthy.
ConsidertheFactsWhenfollowingavegandiet,itiseasytotakeinmorethanone’sfairshareofsoy.Andwhilesoyhasbeenlinkedtoamazinghealthbenefits,suchashavingheart-healthy, cholesterol-lowering, and cancer-fighting proteins,overconsumptionofthephytoestrogensfoundinsoyhaveledtoclaimsofearlypuberty in girls and sexual dysfunction and breast development in boys.Moreover, many people suffer from soy allergies, which explains why allproductlabelsintheUnitedStatesidentifysoyasanallergenwhenitisincludedasaningredient.Moderationiskeytoahealthylifestyle,soitisawisetokeepaneyeonhow
muchsoyoneconsumes.
SoySubstitutionGuidelinesBy cutting back on processed and prepackaged foods and focusing onwhole,made-from-scratchfoods,youwillimmediatelyreducetheamountofsoyintakeinyourdiet.One of the easiest ways to cut back or eliminate soy is simply to give up
soymilkandtofu.Formorespecificguidelines,letusturntothefollowingchart,andthenseeifwecanapplyourknowledgetoanonveganrecipe.
VEGANIZED!:SAMPLERECIPELet’shavealookat thefollowingtraditionalrecipeforanexampleofhowwewouldreplacethesoyandothernonveganingredients:
SESAMESTIR-FRYThis recipe has been adapted from theBetterHomes andGardensNewCookBook.
COMBINE1TABLESPOON(9g)peanuts,sesameseeds,ginger,andredpepperinabowl.Combinewithseitancubes.Heatoilinaskilletovermedium-highheat.Addseitanmixture.Stir-fryfor4
minutesoruntilmixturebrowns.Removefromskillet.Addvegetablestoskillet,stir-fry until heated through. Add sauce, cook until bubbly. Return seitan toskillet; cook until heated through. Divide rice among 4 serving dishes, spoonseitanpreparationoverrice.Garnishwithremainingpeanuts,onions,andorangewedges.
YIELD:4servings
FindingSoySubstitutesattheStoreWhen trying to avoid soy, reading labels is of the utmost importance. Manyprepackaged,processedfoodscontainsoyinvariousforms,sosimplyshoppingforalternativefoods,versuslookingfordirectsubstitutesforsoy,willmakeyourshoppingtripsmuchmoreenjoyable.Shoppingtheproducedepartmentisoneofthemostobviousplacestostart.Nosoyinthemapples!Thereareafew1:1substitutesavailable,milksbeingtheeasiest.Skipthesoy
andtryothermilkalternatives:Seechapter1(page14)formoreinformation.A number ofmanufacturers are recognizing the need for soy-free products.
The folks at Earth balance have released a soy-free version of their butteryspread. Daiya cheeses are both soy-free and gluten-free. South River Misomakeschickpeamisoandtamarithatissoy-free.Thelistgoeson...Keep an eyeout for themanyhigh-protein, soy-freewhole foodsout there:
Seitan,nuts,seeds,legumes,grains,evenfruitsandvegetablesallprovideplentyofproteinforasoy-freeveganlifestyle.
MakingSoySubstitutesatHomeItisunlikelyyouwillbemakingdirectsubstitutesforsoyinyourhomekitchensincesubstitutingforsoycomesdowntosimplycookingandbakingwithoutit.Asyoubecomemorefamiliarwithyourfavoritesoy-free ingredients,youwillundoubtedlybecreatingwonderfulsoy-freemeals.Seechapter1(page14)forsuggestedalternativesforsoy-baseddairy,suchas
BasicVanillaCashewMilk(page22).Seechapter2(page43)forsuggestedalternativesforsoy-basedcheese,such
asNuttyPepperjack(page48).See chapter 4 (page 105) for suggested alternatives for soy-based protein
sources,suchasPizzaPepperoniTopping(seitanversion,page138).
RecipeswithouttheSoy!Let’s focus on putting these soy facts to good use by whipping updeliciouslysoy-freecreations!
SAVORYSQUASHWAFFLES
Soysub:almondmilk SoyFreeTheMashedSavorySquashmakesforscrumptiouslyspicywafflesthatwillgeteven crispier and more delicious after spending a few minutes in the toasteroven:1cup(244g)MashedSavorySquash(page207),cooled
13/4cups(415ml)unsweetenedalmondmilk2tablespoons(30ml)peanutoil2teaspoonsgarammasala1/2teaspoonredpepperflakestotaste1/2teaspoonfineseasalttotaste2cups(240g)wholewheatpastryflour1tablespoon(12g)bakingpowderNonstickcookingspray
COMBINESQUASH,milk,oil,garammasala,redpepperflakes,andsalt inalargebowl.Siftflourandbakingpowderontop.Stirtocombine.Preparewafflesaccordingtowafflemakermanufacturer’sinstructions.Coatwaffleironwithcookingspraybetweeneachwaffleforbestresults.
YIELD:5Belgianor10standardwaffles
CARROTGINGERMUFFINS
Soysub:fruitjuiceformilk+justnaturallysoyfree!
CornFree SoyFreeFind yourself longing for autumn? This soy-free recipe makes for perfectlycomfortingandtendermuffinstohelptideyouoveruntiltheleavesstartfallingagain.
Nonstickcookingspray1/4cupplus2tablespoons(90ml)peanutoil
1/2cupplus2tablespoons(150ml)freshorangejuice3cups(300g)finelygratedcarrots1/2teaspoonfineseasalt1cup(192g)Sucanat2teaspoonsgroundcinnamon2teaspoonspurevanillaextract1tablespoon(8g)eggreplacerpowder,suchasEner-G,or2tablespoons(12g)groundflaxseeds
1/4cup(34g)crystallizedginger,finelychopped2cups(240g)wholewheatpastryorall-purposeflour2teaspoonsbakingpowder1teaspoonbakingsoda
PREHEAT OVEN to 350°F (180°C, or gas mark 4). Lightly coat a jumbomuffintinwithcookingspray.Simmeroil, juice, carrots, salt,Sucanat, and cinnamon inmediumsaucepan
for5minutes.Addmixturetoablender;addvanillaandeggreplacerpowderorflax;blend.Addchoppedginger.Letthemixturecoolcompletelybeforeusing.Siftflour,bakingpowder,andbakingsodainalargebowl.Addwetingredientstodry,beingcarefulnottoovermix.Divide into prepared pan. Bake for 45 to 50 minutes, or until a toothpick
insertedintocenterofmuffincomesoutclean.Removefrompanandletcoolonawirerack.
YIELD:6jumbomuffins
Note: If you don’t have a jumbomuffin tin, bake for 25minutes in aregularmuffinpan.
RAWBANANAAPPLE“LEATHER”
Soysub::justnaturallysoyfree!
CornFree GlutenFree LowFat
NutFree Raw SoyFree WheatFreeAdmittedly, dehydrating can take all day, and it’s probably easier just to buysomefruitleather.Butifyouhave4differenttraysinyourdehydrator,it’sworthpreparing a fewbatchesof leathers,RawFlax andHemp seedCrackers (page176), andothergoodies first thing in themorning, set it, check in after6 to8hoursandhaveaweek’sworthoftreats!
2largeripebananas1/4cup(61g)applepurée(usingapplesauceisfinebuttherecipewouldnolongerberaw)
1/4teaspoongroundcinnamon1teaspoongroundvanillabean2tablespoons(30ml)puremaplesyrup
USEABLENDERorfoodprocessortopuréeallingredients.Spreadmixtureontodehydrator’s liner tray. Ifyoudonothavea liner tray,
useparchmentpapercuttotheshapeofyourtrays.Set dehydrator to 115°F (48°C) and “cook” for 8 to 10 hours, or until
consistencyoffruitleatherisreached.Ifyoudonothaveadehydrator,useyourovensettothelowesttemperature.Leave theovendoorcrackedopen.Trynot to let theovengetabove115°F
(48°C).Spreadmixture on a baking sheet linedwith parchment paper or a silicone
mat.Usingasharpknifeorpizzacutter,cutinto12strips.Storebetweensheetsofwaxedpaperorparchmentpapertopreventsticking.
YIELD:12strips
SEASONEDCROUTONS
Soysub:justnaturallysoyfree!
SoyFreeFlavorfulcroutonsmakeatastyadditiontoanysalad,andthesecrispybitesareagreatwaytouseupstalebread.
8slicessoy-freesandwichbread1/4cup(60ml)oliveoil1/4cup(21g)Walnut“Parmesan”sprinkles(page51)Saltandpeppertotaste
PREHEAT OVEN to 300°F (150°C, or gas mark 2). Line a baking sheet withparchmentpaperorasiliconebakingmat.Cutbreadintocrouton-sizecubesandspreadinasingle layeronthebaking
sheet.Drizzleoilevenlyoverbread.SprinklewithParmesan,salt,andpepper.Bakeuncoveredfor30minutes,toss,andbakeforanadditional20minutes.Letcoolcompletelybeforestoringinanairtightcontainer.
YIELD:8servings
MASHEDSAVORYSQUASH
Soysub:unsweetenedalmondmilk GlutenFree SoyFree
WheatFreeAnalternativetoroastingsquashthatyieldsanabsolutelyscrumptiousdishthatcanbeused inSavorySquashWaffles (page204), enjoyedas is, or alongsidegreen vegetables, like Curly Mustard Greens (page 262), and your favoriteprotein.
2tablespoons(30ml)peanutoil1 21/2-pound (1.11kg)butternut squash,peeled,quartered, and cut into1/2-inch(1.27cm)slices
1/2cup(80g)choppedonion1/2teaspoonfineseasalt2largeclovesgarlic,peeledandminced1tablespoon(6g)mildtomediumcurrypowder3tablespoons(60g)mangochutney1cup(235ml)vegetablebroth
1/2cup(120ml)unsweetenedalmondmilk
HEATOILinlargesaucepanovermedium-highheat.Addbutternutslices,onion,andsalt.Stiroftenandcookfor10minutesovermediumheat.Addgarlic,currypowder,chutney,broth,andmilk.Stirwell.Coverwithalid
andcookovermedium-lowheatfor25minutes,oruntilsquashistenderenoughtobemashed.Proceedtomashing.
YIELD:6servings
AJIVERDE
Soysub:justnaturallysoyfree!
CornFree GlutenFree NutFree QuickandEasy Soy
Free YeastFreeJoni’sPeruvianfriendSaraintroducedhertothisamazingcondiment.Itsits insquirt bottleson the tablesofPeruvian andSouthAmerican restaurants and isused for just about everything:Todip sweetpotato friesorYuccaFries (page178),topouroverbread...Iteventastesgreatonsaladsasakickydressingoraddedtomayoforatastyaioli.
JONI’SVERSION2cups(60g)freshbabyspinachScant1/2cup(28g)freshparsley6ajiamarilloescabechepeppers*,stemsremoved11/2cups(355ml)extra-virginoliveoil
2tablespoons(30g)mincedgarlic1tablespoon(15ml)freshlemonjuiceSaltandpeppertotaste
* Aji amarillo escabeche peppers, also known as Peruvian yellow peppers orchileguero,aredarkyellowish-orangechilipeppersfromPeruthatareaboutthesize of a large jalapeño. They aremost likely found at a Latinmarket in thefreezersection.Theyareprecookedandthenfrozen.
THEGRINGAVERSION(cheaper,witheasiertofindpeppers!)2cups(60g)freshbabyspinachScant1/2cup(28g)freshparsley
6roastedjalapeñopeppers*11/2cups(355ml)canolaoil2tablespoons(30g)mincedgarlic1tablespoon(15ml)freshlemonjuiceSaltandpeppertotaste
*Ifjalapeñosareyourpepperofchoice,leavingintheseedsortakingthemoutis up to you.Remove the stems (and seeds if not using) and place on a linedbakingsheetandroastat350°F(180°C,orgasmark4)forabout30minutes.
COMBINEALLINGREDIENTSinablenderandpuréeuntilsmooth.
YIELD:2cups(470ml)
SPICYHARISSAOVERCROSTINI
Soysub:justnaturallysoyfree!
CornFree SoyFreeThisspicytomatojamisanicechangefromtraditionalbruschetta.ItalsotasteswonderfulwiththeTandooriSpicedseitan(page220).
FORHARISSA:11/2teaspoonsredpepperflakes1teaspooncorianderseeds
1teaspooncuminseeds1teaspooncarawayseeds2tablespoons(30ml)oliveoil2tablespoons(30g)mincedgarlic2cans(each15ounces,or425g)fire-roastedorplaindicedtomatoeswithjuices
1tablespoon(6g)freshchoppedmintSaltandpeppertotaste
FORCROSTINI:1Frenchbaguette1/4cup(60ml)oliveoilSaltandpeppertotaste
TO MAKE THE HARISSA: Grind pepper flakes and coriander, cumin, andcarawayseedsinaspiceorcoffeegrinder.Addoiltothebottomofamediumpot;heatovermedium-highheat.Addgarlicandspicemixture;sautéfor1minute,oruntilfragrantandspices
haveabsorbedtheoil.Addtomatoes,mint,salt,andpepper.Reduce heat to low, and simmer, uncovered, for 1 hour or until liquid has
evaporatedandathickpasteforms.Stiroccasionally.TOMAKETHECROSTINI:Preheatovento350°F(180°C,orgasmark4).Slicebaguetteinto1/4-inch(6cm)-thickrounds.Arrangeinasinglelayeron
abakingsheetanddrizzlewitholiveoil.Sprinklewithsaltandpepper.Bakeuncovered,for20minutes,oruntilbreadturnsgoldenandcrisp.Serveonaplatterwithharissainadishfordipping.
YIELD:25crostiniand3cups(720g)harissafordipping
SMOKYTEQUILACHILI
Soysub:blackbeans+justnaturallysoyfree!
CornFree SoyFree WheatFreeSitbackandenjoythesymphonicresultsfrommixingtequilaandorangeliqueurwith the ancho chili and cumin seeds in this magnificent soy-free chili. It is
musictoourears....
FORROASTEDPOTATOES:1pound(454g)babypotatoes,halved2clovesgarlic,peeledandquartered1/2teaspooncoarseseasalt1/2teaspoonredpepperflakes1teaspooncuminseeds1teaspoongroundpepper2tablespoons(30ml)meltedcoconutoil
FORCHILI:1tablespoon(15ml)peanutoil4clovesgarlic,peeledandminced1mediumonion,peeledandchopped4ounces(112g)fire-roasteddicedgreenchilies1/2teaspooncoarseseasalt3tablespoons(23g)anchochilipowder1tablespoon(6g)cuminseeds2tablespoons(4g)driedbasil1/3cup(80ml)tequila2tablespoons(30ml)triplesec1can(15ounces,or425g)tomatosauce2cans(each15ounces,or425g)fire-roasteddicedtomatoes,withliquid
2cans(each15ounces,or425g)blackbeans,drainedandrinsed
TOMAKETHEROASTEDPOTATOES:Preheatovento400°F(200°C,orgasmark6).Combineallingredientsina9-inch(23cm)bakingdish.Roastfor25minutes,stirringoncehalfwaythroughroasting,untiltender.Set
aside.
TO MAKE THE CHILI: Place oil, garlic, onion, chilies, and salt in largesaucepan.Cookovermediumheatuntilonionistender,about4minutes.Stirinchilipowder,cuminseeds,andbasil.Cookforanotherminute.Add tequila and triple sec; bring to a boil. Add tomato sauce and diced
tomatoes.Coverandsimmerfor15minutes.Removelid,addbeans,andsimmeruncoveredforanother15minutes,oruntil
chilireachesdesiredtexture.Stirinpotatoes,heatthrough,andserve.
YIELD:4to6servings
CREAMYEGGPLANTSTEW
Soysub:chickpeas+justnaturallysoyfree!
CornFree GlutenFree
SoyFree WheatFreeThiscreamyandsatisfyingstewisadelightoncoldnights.
1largeeggplant,cutintobite-sizepieces1/4cup(40g)choppedredonion3clovesgarlic,peeledandminced1/2teaspooncoarseseasalt1/2teaspoonredpepperflakes4ounces(112g)fire-roasteddicedgreenchilies1can(6ounces,or170g)tomatopaste1/4cup(64g)crunchypeanutbutter1tablespoon(6g)garammasala21/2cups(590ml)water
1can(15ounces,or425g)chickpeas,drainedandrinsed,optionalHandfulchoppedparsleyorscallions
COMBINE EGGPLANT, onion, garlic, and salt in a large saucepan, and cook overmedium-highheatuntilmixturebrownsandgetsfragrant,about6minutes.Stiroftentopreventburning.Stir in red pepper flakes, chilies, tomato paste, peanut butter, and garam
masala.Cookforanotherminute.Addwaterandchickpeas,ifusing.Cover, andsimmer for20minutes,oruntil eggplant is tender.Garnishwith
choppedparsleyorscallions.
YIELD:4main-dishor8side-dishservings
TRIPLE-BSTEW
Soysub:coconutmilkandblack-eyedpeas+justnaturallysoyfree!
SoyFreeHereisanotheryummy,exotic,andunusualwaytoenjoyyourproteinwithouthavingtoresorttosoy-basedmeatsubs.
2teaspoonspeanutoil2smallbananas,cutin1/2-inch(1.27cm)chunks2teaspoonsmediumchilipowder1/4teaspooncayennepeppertotaste1/2teaspoonfineseasalt1/4cup(40g)choppedshallots2 large cloves garlic, peeled and minced 1/2-inch (1.27 cm) piece freshginger,grated
1cup(235ml)coconutmilk
11/3cups(312g)cookedblack-eyedpeas2cups(314g)cookedbarley1/2cup(120ml)vegetablebroth,ifneeded71/2cups(227g)freshbabyspinach1/4cup(4g)choppedfreshcilantro
ADDOILtolargeskilletovermediumheat.Addbananas,chilipowder,cayenne,salt,shallots,garlic,andgingerandsautéfor2minutes,untilfragrant.Add coconut milk and simmer over medium heat until milk reduces a bit,
about6minutes.Stir in black-eyed peas and barley; simmer for 4 minutes. If preparation
thickensuptoomuch,addbroth.Place spinach at the bottom of 4 serving dishes.Divide the hot preparation
amongalldishes,towiltspinach.Garnishwithcilantroonandserve.
YIELD:4servings
TORTILLASOUP
Soysub:justnaturallysoyfree!
GlutenFree NutFree SoyFree WheatFreeTraditionaltortillasoupcallsforactualtortillastobecookedintothesoup,butifyouthinkaboutit,what’satortilla?Masaharinaflourmixedwithwaterandalittlefat,madeintoatortillaandcooked.Sowhynotcutoutthemiddlemanand
addthemasaharinarighttothesoup?Thisdishhasasweettangatfirstbite,buttheheatwill sneakuponyou. Ifyouare sensitive to spicy foods, fishout thechipotlepepperbeforethefinalpurée.Servegarnishedwithtortillachipsandslicesoffreshavocado.
2tablespoons(30ml)oliveoil1/2whiteonion,roughlychopped2tablespoons(30g)mincedgarlic1can(14ounces,or400g)dicedtomatoeswithjuices8ounces(227g)tomatosauce1chipotlepepperinadobosauce1tablespoon(15ml)adobosaucefromcan2teaspoonsgroundcumin1teaspoonsmokedpaprika1/4teaspoongroundcinnamon1/4teaspoonunsweetenedcocoapowder2cups(470ml)vegetablebroth1/4cup(30g)masaharinaflourSaltandpeppertotaste
INASOUPPOT,heatoilovermediumheat.Addonionandcookforabout5minutes,untiltranslucentandfragrant.Addgarlicandcookanadditional3to4minutes.Add tomatoes, tomato sauce, chipotle pepper, adobo sauce, cumin, paprika,
cinnamon,cocoapowder,andvegetablebroth.Stirandbringtoaboil.Reducetoasimmer,cover,andcookfor20minutes.Uncover, and stir in masa harina to thicken. Remove from heat. Using a
blender,puréemixtureuntilsmooth.
YIELD:4cups(940ml)or2largeservings
GREENBEANSWITHTOASTEDPECANGRAVY
Soy sub: pecans andwater combination for soymilk+ just naturally soyfree!
SoyFree WheatFree
Ifyou like thecombinationof slightlysweetandsalty foods,you’lladore thisdish.
11/4pounds(567g)freshgreenbeans,trimmed1tablespoon(18g)fineseasalt1cup(99g)pecanhalves1tablespoon(15ml)puremaplesyrup1tablespoon(8g)cornstarch1clovegarlic,peeledandminced1teaspoongranulatedonion1/2teaspoongroundwhitepepper1/4teaspooncayennepepper1/4teaspoongroundnutmeg1cup(235ml)water
BRING2QUARTS(1.88L)water toaboil.Addgreenbeans,2 teaspoonsofsalt, and cook over medium-high heat for 6 minutes, or until beans are crisptender.Drain,thenplungebeansintoice-coldwater.Preheatovento350°F(180°C,orgasmark4).Combinepecans,syrup,and1
teaspoonsaltinasmallbakingdish.Toastinovenfor10minutes.In medium bowl, combine cornstarch, garlic, onion, white pepper, cayenne
pepper, and nutmeg. Stir in water. Add toasted pecans. Using an immersionblender,blenduntilsmooth.Cook over medium heat in a medium saucepan, until thickened, about 4
minutes.Servewarmgravyontopofbeans.
YIELD:4side-dishservings;11/2cups(355ml)gravy
LINGUINEWITHGREENBEANSANDSPINACHWALNUTPESTO
Soysub:justnaturally SoyFree!
SoyFree
Thisisfreshandlightandunlikemanypastadishes.Enjoyasamaindish,asidedish,orreplacethelinguinewithspiralsandserveasacoldpastasalad.
1pound(454g)linguine,preparedaccordingtopackageinstructions3 cups (340 g) fresh green beans, trimmed and steamed to desired
tenderness
FORPESTO:1/2cup(120ml)oliveoil1mediumwhiteonion,coarselychopped2tablespoons(30g)mincedgarlic2cups(60g)freshbabyspinach1/2cup(30g)freshcurlyparsley,stemsremoved
1cup(120g)walnutpieces2tablespoons(30ml)freshlemonjuice
WHILEPASTAisboilingandgreenbeansaresteaming,preparethepesto.Add 2 tablespoons (30 ml) of olive oil to a medium skillet and heat over
mediumheat.Addonionandgarlicandsautéuntilfragrantandtranslucent.Toafoodprocessor,addsautéedonionandgarlic,spinach,parsley,walnuts,
lemonjuice,andremainingoliveoil.Puréeuntilwellchoppedbutstillalittlechunky.Afterpastaiscooked,drainandreturntothepot.Tosswithpestoandgreen
beans.
YIELD:4main-dishor8side-dishservings
RUSTICPASTABAKE
Soysub:justnaturallysoyfree!
SoyFreeChock-full of vegetables, this simple pasta dish boasts some serious flavor.SlightlyMediterranean,ittastesgreathotbutwillwinyouoverifyoutryitcoldthenextday.
Make it gluten free by replacing the pastawith quinoa pasta and usingGFbalsamicvinegar.
1pound(454g)pasta,cookedaccordingtopackagedirections1can(15ounces,or425g)whitebeans,drainedandrinsed1can(15ounces,or425g)dicedtomatoeswithjuices1can(15ounces,or425g)artichokehearts,quartered2cups(142g)choppedbroccoliflorets1cup(160g)dicedwhiteonion1/2cup(60g)pinenuts1/4cup(60ml)oliveoil3tablespoons(45ml)balsamicvinegar3tablespoons(45g)julienne-cut,oil-packedsun-driedtomatoes2tablespoons(30g)mincedgarlic2tablespoons(30g)mildDijonmustard1tablespoon(2g)driedbasilor3tablespoons(9g)freshchoppedbasilsSaltandpeppertotaste
PREHEATOVENto375°F(190°C,orgasmark5).Inalargemixingbowl,combineallingredients.Stirincookedpasta.Spreadmixturein9x13-inch(23x33cm)casseroledish.Bake,covered,for
45minutes,oruntiltopisslightlybrownedandcrisp.
YIELD:8servings
BEETRICESALAD
Soysub:black-eyedpeas+justnaturallysoyfree!
CornFree SoyFree WheatFreeThissaladisnotonlyacompleteproteinthankstothecombinationofbeansandrice,butitsgloriousscarletcolorcomescomplimentsofthebeets!Forabrighterpinkhue,skiptheorangejuice,blendone15-ounce(425g)can
beetsincluding1/4cup(60ml)oftheliquid,andadd2packedteaspoonsorangezesttothesalad.
2cups(470ml)water1cup(185g)uncookedbrownjasminerice1cup(170g)cooked,slicedbabybeets1/4cup(60ml)redwinevinegar1/4cup(60ml)freshorangejuice1/4cup(60ml)extra-virginoliveoil2teaspoonsmildDijonmustard1teaspoonfineseasalttotaste1/2teaspoongroundwhitepeppertotaste1largeclovegarlic,peeledandminced2teaspoonsgroundcoriander1/4cup(40g)choppedredonion
11/3cups(312g)cookedblack-eyedpeas,drainedandrinsed1/4cup(15g)choppedfreshparsleyand/or1/2cup(30g)micro-greensoralfalfasprouts
BRINGWATERtoaboilinmediumsaucepan.Stirinrice,coverwithalid.Lowerheat tomedium.Cookriceuntilwater isabsorbedandrice is tender,
about25minutes.Chillriceinfridge.Usingablender,blendtogetherbeets,vinegar,orangejuice,oil,mustard,salt,
pepper,garlic,andcorianderuntilsmooth.Combine chilled rice, beet dressing, onion, black-eyed peas, parsley, and/or
micro-greensorsprouts.Enjoyatroomtemperatureorchilled.
YIELD:4servings
BARLEY,SPINACH,ANDWALNUTSALAD
Soysub:justnaturallysoyfree!
CornFree LowFat
SoyFree WheatFreeFeelfreetohalvethisrecipeunlessyouplanontakingittoapotluck.And,it’s
greattomakethisadayortwoaheadtoallowthespinachtowiltandtheflavorstomeld.
1cup(200g)uncookedpearlbarley3cups(705ml)lightlysaltedwater1/4cup(60ml)balsamicvinegar2tablespoons(30g)mincedgarlic2tablespoons(30g)mildDijonmustard2tablespoons(30ml)freshlemonjuice1tablespoon(21g)agavenectar1shallot,finelydiced3cups(90g)babyspinach8ounces(227g)freshmushrooms,slicedorchopped1/2cup(60g)walnutpiecesSaltandpeppertotaste
There are a fewways to prepare the barley.Mix togetherwater and barley inlightlysaltedwaterinanoven-safecasserole,coverandbakeat375°F(190°C,orgasmark5)for45minutes,oruntilliquidisabsorbed.Youcanalsousearicecooker,orapotonthestovetop.Whenbarleyiscooked,setasidetocool.Fordressing,whisktogethervinegar,garlic,mustard,lemonjuice,agave,and
shallot.Setaside.Inalargemixingbowl,tosstogethercooledbarley,spinach,mushrooms,and
walnuts.Adddressingandtosstocoat.
YIELD:8to12servings
LIMASFORLIMALOVERS
Soysub:justnaturallysoyfree!
CornFree GlutenFree
NutFree QuickandEasy
SoyFree WheatFree
Thissimplepreparationshowcasesthelimaforthelima’ssake.Ifpossible,usefreshherbs(tripletheamountofdried)forabrighterflavor.
1pound(454g)freshorfrozenlimabeans2tablespoons(30ml)oliveoil1tablespoon(15g)mincedgarlic1/4cup(40g)dicedyelloworwhiteonion1teaspoondriedthyme1teaspoondriedoregano1teaspoondriedparsley
Steamorboilbeanstodesiredtendernessinlightlysaltedwater.Whilebeansarecooking,heatoilovermedium-highheatandsautégarlicand
onionuntilfragrantandtranslucent,3to5minutes.Oncebeansareready,drainandaddtogarlicandonionmixture.Stirinherbs.
YIELD:4servings
TOMATOCAPERCOUSCOUS
Soysub:justnaturallysoyfree!
CornFree NutFree
QuickandEasy SoyFreeThoughtyoudidn’t like capers?Let this couscousproveyouwrong.Andyoumayfindyourselfwantingtousethissoy-freedressingwithothergrains,too!
FORDRESSING:2tablespoons(15g)caperswithbrine1tablespoon(15g)whole-grainDijonmustard1/4cup(60ml)drywhitewinePeppertotaste1/2teaspoonfineseasalt2tablespoons(30ml)extra-virginoliveoil3mediumRomatomatoes,chopped2clovesgarlic,peeledandminced1teaspoongranulatedonion
FORCOUSCOUS:1cup(235ml)water
1cup(186g)wholewheatcouscous1/2teaspoonfineseasalt2generoushandfulsfreshbabyspinach
TOMAKETHEDRESSING:Combinecapers,mustard,wine,pepper,salt,oil,tomatoes,garlic,andonioninamediumsaucepan.Bringtoaboil,lowerheat.Simmerfor10minutes.Crushtomatoeswithapotatomasher;setaside.
TOMAKETHECOUSCOUS:Bringwatertoaboil,removefromheat,stirincouscous, cover and let steam for 5 minutes. Fluff with a fork. Let cool.Combinecouscouswithdressingandbabyspinach.Serveatroomtemperature.
YIELD:4side-dishservings
REDTHAICOCONUTCURRYRICE
Soysub:justnaturallysoyfree!
CornFree GlutenFree
QuickandEasy SoyFree
WheatFree
This rich and creamy rice tastes great on its own or alongside your favoriteproteinasasidedish.
1can(14ounces,or414ml)full-fatcoconutmilk2cups(470ml)water3tablespoons(45g)Thai-styleredcurrypaste2tablespoons(32g)creamyno-stirpeanutbutter2tablespoons(30g)mincedgarlic1cup(180g)uncookedjasminerice2tablespoons(2g)freshchives,finelychoppedSaltandpeppertotaste
In amedium potwith a tight-fitting lid, bring coconutmilk,water, and currypastetoaboil,reducetoasimmer.Stirinpeanutbutterandgarlic.
Stir in rice, cover, and cook for about 10 minutes or until rice is tender,stirringoften.Removefromheatandletsitforabout10minutestoabsorbexcessliquid.Stirinchives,salt,andpepper.
YIELD:4servings
TANDOORISPICEDSEITAN
Soysub:justnaturallysoyfree!
CornFree SoyFreeThistastyseitanisanaturaltopairwithyourfavoriteMiddleEasterndishes.It’salsogreatonitsownoronasandwichwithahandfulofpepperyarugula!
1cup(144g)vitalwheatglutenflour1/2cup(60g)wholewheatpastryflour1tablespoon(8g)garlicpowder1tablespoon(14g)tightlypackedbrownsugar1/2teaspoongroundcoriander1/2teaspoongroundcumin1/4teaspoongroundcardamom1/4teaspoongroundcinnamon1/4teaspoonsalt1/8teaspoongroundblackpepper11/2cups(353ml)water2tablespoons(30ml)oliveoilAluminumfoil
PREHEATOVENto350°F(180°C,orgasmark4).Inamixingbowl,whisktogetherfloursandspices.Addwaterandoilandmix
untilwellincorporated.Transferdoughintothecenterofalargesheetofaluminumfoil.Rollupthe
foil,andtwisttheendstighttoseal.Bake,seamsidedown,onabakingsheetorinabakingdishfor90minutes,
oruntilfirm.
YIELD:8servings
WHITEBEANCUTLETS
Soysub:justnaturallysoyfree!
CornFree SoyFreeThese easy-to-make flaky cutlets are reminiscent of fish fillets. Eating glutenfree?JustreplacethepankowithGFbreadcrumbs.
1can(15ounces,or425g)whitebeans,drainedandrinsed1tablespoon(15g)mincedgarlic1tablespoon(2g)driedparsley1/2teaspoonpaprika1/2teaspooncelerysalt1/4teaspoongroundblackpepper1/4cup(60ml)vegetableoil1cup(80g)pankobreadcrumbs1/4cup(60ml)water,asneeded2tablespoons(30ml)additionaloilforfrying
ADD BEANS, garlic, parsley, paprika, celery salt, pepper, and oil to a largemixingbowlandmashtogetheruntiltherearealmostnowholebeansremaining.Youcanuseapotatomasherbutwefindusingourhandsworksreallywell.Addpankoandmixwell.Letstandforabout20minutes.Dividemixtureinto4equalportions,andformintocutletsabout3inches(7.5
cm)wide,4inches(10cm)longand1/3inch(1cm)thick.Ifyourmixtureistoodryandcrumbly,addmorewater,alittleatatime.Preheatoilinaskilletovermediumheat.Panfrycutletsfor3to5minutesper
side,oruntilgoldenandcrispy.
YIELD:4cutlets
MUSHROOMMARGARITAFAJITAS
Soy sub:mushrooms for tofu or other soy-based proteins+ just naturallysoyfree!
CornFree GlutenFree LowFat
SoyFree WheatFree
Thesecitrusy-spicyfajitasmakeforalightyetfillingmeal.Servegarnishedwithfreshcilantroandslicesofripeavocadoforarealfreshflavor.
FORMARINADE:1/4cup(60ml)freshlemonjuice1/4cup(60ml)freshlimejuice2tablespoons(30ml)tequila1tablespoon(12g)evaporatedcanejuice1/2teaspoongarlicpowder1/2teaspoononionpowder1/2teaspoonchilipowder1/2teaspoonsweetorsmokedpaprika1/4teaspooncayennepepper1/4teaspoonseasalt1/4teaspoongroundblackpepper
FORFAJITAS:2largeportobellomushrooms,stemsremoved1redbellpepper1greenbellpepper1mediumredorwhiteonion8fajita-sizetortillas
TOMAKETHEMARINADE:Whiskallingredientstogetherandsetaside.
TOMAKETHEFAJITAS:Cutportobellosintothinstrips.Coreandseedpeppers,andcutintothinstrips.Roughlychoptheonion.Placevegetablesinalargeresealableplasticbag,oracontainerwithatight-
fittinglid.Pourmarinadeovervegetablesandshaketocoat.Marinateforafewhours,orovernight.To cook, preheat a large skillet or grill pan over high heat and sauté
vegetablesuntiltheyreachdesiredtenderness.Servesizzlinghotwithwarmtortillas.
YIELD:8fajitas
POTATOCHUTNEYOVERRICE
Soysub:justnaturallysoyfree!
SoyFreeThiswarmandcomfortingdishmakesagreatone-bowlmeal,orrounditoutbyservingwithaheartysideofsteamedkaleandchickpeas.
2mediumrussetpotatoeswithskins,cubed(4cups[470g])3cups(705ml)vegetablebroth1shallot,diced3clovesgarlic,peeledandchopped2tablespoons(30ml)oliveoilornondairybutter5driedapricots,chopped1/3cup(54g)raisins,chopped1/3cup(40g)choppedwalnuts1/2teaspoongroundcumin1/4teaspoongroundallspice1/4teaspoongroundcinnamon1/4teaspoongarammasala1/4teaspooncurrypowder2tablespoons(42g)agavenectar2tablespoons(30ml)applecidervinegarSaltandpeppertotaste
4cups(474g)cookedrice
RINSE POTATOES under cool water to remove excess starch and preventdiscoloring.Toalargeskillet,addvegetablebroth.Bringtoaboil.In a separate pan, overmedium-high heat, sauté shallot and garlic in oil or
meltedbutterfor2to3minutes,untilfragrantandslightlybrowned.Addpotatoestoboilingbroth.Returntoboilandreducetosimmer.
Addsautéedmixture,alongwithanyexcessoilorbutter,tothepotatoes.Stirindriedfruit,nuts,andspices.Simmeruncovereduntilalmostallliquidisabsorbed,about15minutes.Stirinagaveandvinegar.Addsaltandpeppertotaste.Spoonmixtureoverriceandserve.
YIELD:4servings
Chapter8
From Naturally Sweet Pies to Crazy Caramel BakedApples:
HOWTOSUBSTITUTEFORREFINEDSUGAR
THEPROMISEOFSOMETHINGSWEETtoseal theendofanalreadytastymeal never sounded as good as it does nowadays with the many all naturalsweetenersavailableatthemarket,manyofwhichyouprobablyalreadystockinyourpantry.Let’sstartwithalittlebitofhistory...
ConsidertheFactsBlameColumbusifyouhaveaferocioussweettooth,becausehe’stheonewhobroughtsugartotheAmericas.However,backinhistime,sugarwashardlyasrefined as it is today.The processwas kept rather simple:Boil the cane juiceuntilevaporationoccurs,leavingdeliciouslysweetcrystalsbehindthatretainedsomeoftheessentialnutrients.Nowadays?Notsosimple.Theprocessofrefiningwhitesugarstripsthenaturallyoccurringphosphorus,
calcium,iron,magnesium,andpotassiumfoundinthesugarcaneplant,turninga naturally sweet treat into a bone-char bleached mess of empty calories.Research shows that refinedwhite sugar is linked to toothdecay,weightgain,diabetes,andmanyotherhealthproblems.What’s more, many food companies are replacing plain white sugar with
chemically-altered high-fructose corn syrup because it is cheaper. Aside fromhaving no taste, the chemical process involved in making high-fructose cornsyrupstripsoutanynutritionalvaluewhatsoever. Itsalteredchemicalstructureprevents our bodies from breaking it down, and that canwreak havoc on thepancreas.Enter artificial sweeteners, but at what cost? Saccharin, aspartame,
acesulfame-K, neotame, and most recently, sucralose, all have had their 15minutes of fame, promising to slim our waistlines by providing sweetnesswithout adding calories. The FDA would have us believe these non-nutritivesweeteners are safe. While scientific studies have concluded that the linkbetweencancerandartificial sweeteners isunfounded,weprefer tomaintainadiet free of anything artificialwhile focusing on using healthier sweeteners inmoderation.Luckily, there aremany options available for thosewho choose not to add
refinedsugartotheirdiet,whichwewilldescribeinthe“FindingRefinedSugarSubstitutesattheStore”sectiononpage226.
VEGANIZED!:SAMPLERECIPELet’shavealookat thefollowingtraditionalrecipeforanexampleofhowwewouldreplacetherefinedsugarandothernonveganingredients:
POPCORNANDCANDYBALLS
This treat has been adapted from the Better Homes and Gardens New CookBook.
PLACEWARMPOPCORNinaverylargeheatproofbowl,setaside.Inamediumsaucepan,bringsyrupandevaporatedcane juice toaboilover
medium-highheat,stirringconstantly.Removefromheat.Combinewithmarshmallowcrème,butter,andvanilla.Pourmarshmallowmixtureoverpopcorn,stirringtocoat.Cooluntilpopcorn
canbehandled.Stirinchocolatepieces.Usingslightlydampenedhands,shapemixture into 3-inch (8 cm) balls.Wrap individually in plastic. Store at roomtemperatureforuptoaweek.
YIELD:16popcornballs
FindingRefinedSugarSubstitutesattheStoreAlmosteverygrocerystoreshouldcarryatleastonetypeofhealthysweetenertohelp you eliminate refined sugars from your diet, be it in the baking aisle,internationalfoodsaisle,orbreakfastfoodsaisle.Ifyoucannotfindwhatyou’relookingfor,shoppingonlineisanotheroption.
Agave nectar or syrup: Made from the juice of agave, a succulent plant.Perfect as a substitute for honey. Reduce oven temperature by 25°F (3.9°C)whenbakingtreatsthatincludethissweetener,asittendstoover-browneasily.Barleymalt syrup: Produced from sprouted barley, this syrup is thick and
darkwithadistinctmalty,almostmolasses-likeflavor.Becauseitisacomplexsugar,itbreaksdownslowlyinthebody,preventingthatsugar“high”causedbyrefinedsugars.Blackstrap molasses: This dark and bittersweet syrup is what is left over
once cane juice has been crystallized. It is rich in calcium and iron. Regularmolassescanbeusedinitsplace,butitprovideslessnutritionalbenefits.Brown rice syrup: This all-natural liquid sweetener has the consistency of
honey. It is made by combining barleymalt and brown rice and cooking themixtureuntilthestarchesareconvertedtosugar.Itisthenstrainedandreducedto a thick syrup. It has a unique caramel-like flavor that can enhance bakingrecipeswithoutmakingthemtoosweet.Date sugar: Natural sweetener obtained from dates. We use it in cooking
applicationsratherthanforbaking;it’salsogoodforaddingtobreakfastcerealandbeverages.Evaporatedcanejuice:Tastes,measures,andperformsexactly likerefined
whitesugarinrecipes.Itscrystalscanbeabitcoarser,dependingonthebrand.Brands likewholesome sweeteners (which is also fair trade certified), FloridaCrystal,Rapadura,andZulkaareallfairlyeasytofind.palmsugar:Naturalsapcollectedfromsugarpalms,withaflavorreminiscentofmolasses.Weuseitincooking applications rather than for baking and also add it to breakfast cerealandbeverages.Puremaple syrup: The sweet sap adds a boost ofmanganese and zinc to
yourmorningpancakesbutalsoworkswell inmanyothercookingandbakingapplications.WepreferthegradeBdarkambervarietyforitsdeeperflavorandhigherconcentrationofnutrients.Sugarcanenatural,orSucanat:Adarker-colored typeofevaporatedcane
juice with a strong molasses flavor. It delivers iron, calcium, potassium, andotherminerals.Low-CalorieAll-NaturalSweeteners:Pure stevia: An all-natural, calorie-free sweetener that comes from the
tropicalsteviaplantnativetoSouthAmerica.Approximately300timessweeterthansugar,soalittlegoesalongway.Purexylitol:Xylitolisanaturallyoccurringsweetenerfoundinthefibersof
many fruits and vegetables, including various berries, cornhusks, oats, andmushrooms. It measures 1:1 for sugar. Xylitol is not calorie-free; however, it
contains40percentfewercaloriesthansugarandisabsorbedmoreslowlybythedigestive system, limiting its impact on blood-sugar levels. One thing torememberwhencookingandbakingwithxylitol is that ishighlyabsorbent,soyoumayneedtoadjusttheamountofliquidyouuse.Z-Sweet andTruvia are blends of both stevia and xylitol, with additional
fillertohelpbulkthemupandmakethemeasiertouseinrecipes.As is the casewith all foods and especially those that are fairly new to the
market,werecommendusingmoderationwhenconsumingtheseproducts.Havealookatthefollowingcharttohelpyoureplacesugarwiththesesweetenersinyourrecipes,astheyusuallydonotmeasure1:1forsugar.
RefinedSugarSubstitutes
MakingSugarAlternativesandSubstitutesatHomeHereare a few tipsonhow to “sweeten thedeal” in the comfortofyourownhome.
MAKEYOUROWNDATESUGARPreheatovento400°F(200°C,orgasmark6).Bakepitteddatesfor10minutes.Grindinfoodprocessor.Storeinanairtightcontaineratroomtemperature.
MAKEYOUROWNPOWDEREDSUGARUsingahigh-speedblender,foodprocessor,orcoffeegrinder,blendevaporatedcanejuiceuntilpowdery.Iffoodprocessororblenderisn’tefficientenoughonitsown,add2 tablespoons (16g)cornstarch to1cup (192g)evaporatedcanejuice,andblenduntilpowdery.
MAKEYOUROWNMAPLESYRUPSUBSTITUTEIfyourunoutofmaplesyrupbutwanttodouseyourpancakeswithsomethingthat tastes similar, whisk up to 1 teaspoon maple extract into 1 cup (336 g)brownricesyruporagavenectar.
MAKE YOUR OWN CHOCOLATE SAUCE ORSYRUP
Combine 1/4 cup (60ml) liquid sweetener (such as pure maple syrup, agavenectar,orbrownricesyrup)with1/4cup(20g)unsweetenedcocoapowder,atinypinchofsalt,and1to2teaspoonsbrewedcoffee,stirringuntilthesauceisperfectlysmooth.Addflavorings,suchaspureextractsororangezest,totaste.Youcan replace coffeewithnondairymilkor anyotherbeverage.Store in anairtightcontainerinfridge.Keepswellforatleastaweek.
MAKEYOUROWNSUGARSYRUPSCombine1cup(192g)Sucanat,oranyhealthierdrysweeteneralternative,with1/2cup(120ml)waterinasaucepan.Bringtoaboilandlowerheatimmediatelyso that it doesn’t overflow. Stir and simmer for a fewminutes, until crystalsdissolve.Thesyrupwillthickenasitcools.Thiswillyieldapproximately1cup(235ml)syrup.Ifyoutrythiswithdatesugar,youwillneedupto2cups(470ml)water,and
you must blend the mixture for it to be smooth. It’s great on waffles andpancakes! Add flavorings such as cinnamon or vanilla and other extracts. Besuretoaddextractsonlyafterthesyrupisremovedfromthestove,sothattheydon’tevaporate.Thisprocesswillnotworkwithsteviaorxylitol.
MAKEYOUROWNFRUITPURÉESSeechapter3(page63)toseehowtoturndriedandfreshfruit intodelectablesweeteners.Swirlintounsweetenednondairyyogurtsorinyourbreakfastbowlofoatmeal.
Sweet Recipes with Less Sugar, Healthier Sweeteners, or NoSugaratAll!A sweet tooth canbe ratherdemanding, so satisfy itwith the followingrecipes, which focus on sweeteners that are gentler on your glycemicindexandonyourgeneralhealth.
PBAND(O)JWAFFLES
Sugar sub: pure maple syrup and orange marmalade, if using all-fruit
spread CornFreePackedwithamega-doseofpeanutbutterandnorefinedsugar,thesearesuretokeepyourtummysatisfiedandenergyupforhoursonend.
1cup(256g)naturalsmoothpeanutbutter
1/4cup(60ml)puremaplesyrup1teaspoonpureorangeextractZestof1smallorange
1/4cup(80g)orangemarmalade1cup(80g)quickoats11/2cups(180g)wholewheatpastryflour1tablespoon(12g)bakingpowder1/4teaspoonfineseasalt11/2cups(355ml)nondairymilkasneededNonstickcookingspray
COMBINEPEANUTBUTTER,syrup,extract,zest,andmarmalade ina largebowl.Stirinoats,flour,bakingpowder,andsalt.Addmilk,usingmoreifbatteris
toothick.Followwaffleironmanufacturer’sinstructionstopreparewaffles.Besureto
spraybetweeneachwaffle.Ifyourwafflemakerhasathermostat,useamedium
to low temperature as the nut butter makes these waffles brown a bit morequickly.Cool waffles on a wire rack, giving them a couple of minutes to crisp up.
Leftoverscanbereheatedinatoasteroven.
YIELD:10standardwafflesor12mediumpancakes
Note:Maketheseintopancakesbyadding2tablespoonsto1/4cup(30to60ml)nondairymilktothebatter.Cookasyouwouldregularpancakes.
NO-KNEADBANANABREADWAFFLES
Sugarsub:puremaplesyrupandbanana CornFree SoyFreeBreaddough!Shapedlikewaffles!It’scrispyandcrustyandcrazy.Andbestofall,itisfreeofrefinedsugarsandopensthedoortolimitlessvariations.
2/3cup(160ml)water,heatedtolukewarm1/4cup(64g)naturalcrunchypeanutbutter
2tablespoons(30ml)puremaplesyrup
3small(1cup,or240g)ripebananas,mashed2teaspoonsactivedryyeast1cup(125g)all-purposeflour2cups(240g)whitewholewheatflour1teaspoonfineseasalt
COMBINE WATER, peanut butter, maple syrup, and bananas; stir untilcombined.Itdoesn’tmatterifsmallchunksofpeanutbutterandbananasremain.Usingafork,stirinyeastuntildissolved.Placefloursandsaltinalargebowl.Pour liquid ingredients on top of flour mixture, and stir with a fork for a
coupleofminutes,untilbattercombinesandno tracesof flourare left.Gatherdoughinthecenterofthebowlwithasiliconespatula.Coverandletrisefor2hours,oruntilthedoughhasdoubledinsize.Place in the fridge for at least8hoursorovernight.Stirdoughwith a fork.
Grab approximately 1/2 cup (190 g) dough, and bring it back to roomtemperatureforabout45minutes.(Youdon’thavetoprepareallthewafflesatonetime;justplacetheremainingdoughbackintothefridgeanduseasneeded.)Followwaffleironmanufacturer’sinstructionstopreparebreadwaffles.Set heat level to medium low and bake for about 10 minutes or until the
wafflesoundshollowwhentappedandisgoldenbrownincolor.Coolwafflesonawirerackforafewminutesbeforeenjoying.
Serve with maple syrup, jam, vegan chocolate hazelnut spread, nondairybutter,ornutbutters.
YIELD:About6breadwaffles
PEANUTGINGERBERRYGOLDENOATS
Sugar sub: brown rice syrup and dried fruit (berries) CornFreeQuickandEasy
SoyFree WheatFreeStartwithsomeBasicHomemadesortayogurt(page20),addfreshberries,andtossahandfuloftheseoatsontop—you’vegotyourselfaveryhappyandquickbreakfastorsnackindeed!
2tablespoons(30ml)peanutoil
1/4cup(84g)brownricesyrupPinchfineseasalt
2teaspoonsgroundginger1/2cup(68g)vegandry-roastedunsaltedpeanuts2cups(160g)old-fashionedoats
1/2cup(60)anydriedberries
PREHEATOVENto350°F(180°C,orgasmark4).Combine oil and syrup on a large rimmed baking sheet. Add salt, ginger,
peanuts,andoats.Stirtocombine,usingtwoheat-safesiliconespatulas.Spreadmixtureevenlyonbakingsheet.Bake for8minutes, remove fromoven tostirwith spatulas, and spread evenly again. Bake for another 8 minutes or untilgoldenbrown.Stirindriedberries.Letcoolonsheettocrisp.Coolcompletelybeforestoringinanairtightcontainer.Keepsforabout2weeks.
YIELD:21/2cups(360g)
HOMEMADEAPPLESAUCE
Sugarsub:agavenectarandfruitjuice(apple) CornFree GlutenFree
NutFree SoyFree
WheatFreeDiscoverhowrewardingitistomakeyourownapplesauceanduseitinrecipessuchasBakedApplePuddings(page240)andGingerAppleCoffeeCake(page99)!
1 pound (454 g) Braeburn apples(about 4), unpeeled, quartered, cored,eachquartercutinhalf,andcutinto1-inch(2.5cm)cubes
2tablespoons(42g)agavenectar11/2teaspoonsgroundcinnamon1tablespoon(15ml)freshlemonjuice
1/2cupplus2tablespoons(150ml)applejuice
PREHEATOVEN to 350°F (180°C, or gasmark 4). Combine apples, agave,cinnamon, and lemon juice in a large bowl. Place applemixture on a bakingsheet;bakefor35minutes,carefullystirringoncehalfwaythrough.Addapple juice to the roastedapples, andblenduntil smooth.Addmoreor
lessjuicedependingonthetextureofthestore-boughtapplesauceyouprefer.Enjoy warm, at room temperature, or cold. Be sure to let cool completely
beforeusinginbakingrecipes.
YIELD:2cups(520g)
CHOCOPBSYRUP
Sugarsub:Sucanat
CornFree SoyFree WheatFreeThis syrup just begs to be poured over nondairy ice cream or added to milkalternatives orwhatever strikes your fancy.Anotherwin forSucanat!Another
lossfortoothdecayandweightmanagement...
1/2cup(40g)Dutch-processedcocoapowder1/4cup(64g)creamyall-naturalsaltedpeanutbutter
2cups(384g)Sucanat1cup(235ml)water1teaspoonpurevanillaextract
USINGABLENDER, combine all ingredients (except vanilla) until perfectlysmooth.Transfermixture to amedium saucepan; bring to a boil. Lower tomedium
heatandcookforabout3minutes.Watchcarefullyandwhiskoccasionally,asmixturetendstorise!Removepanfromheatandstirinvanilla.Letcoolcompletely.Thesyrupwillthickenalittleasitcools.Transfertoan
airtightglassbottleandstoreinfridge.Willkeepforacoupleofweeks.
YIELD:21/4cups(530ml)
Note: Fancy a hot fudge sauce–like consistency? add an extra 2tablespoons(10Dutch-processedcocoapowderand2 tablespoons(32g)oftheall-naturalsaltedpeanutbutter.
CARAMELBAKEDAPPLES
Sugar sub: Sucanat, brown rice syrup or agave nectar, and dried fruit(raisins) Lots and lots of caramel to cover something healthy (apples, in thiscase),thereforemakingit,well,notsohealthyanymore.Hooray!
FORCARAMEL:
1/4cup(48g)Sucanat1/4cup(56g)nondairybutter
1/4cup(84g)brownricesyrupordarkagavenectar
FORFILLING:
1tablespoon(12g)Sucanat1tablespoon(6g)almondorcoconutflour
2tablespoons(18g)raisins1/2teaspoongroundcinnamonDashrumextractDashpurealmondorcoconutextract
11/2teaspoonsnondairymilk2largebakingapples,suchasGrannySmith,cored1/4 cup (40 g) dry-roasted unsalted whole almonds or (27 g) pecans,coarselychopped
TOMAKETHECARAMEL:Combine sucanat,butter, and syrupor agave inmediumsaucepan.Cookovermedium-highheat,untilbuttermelts.Lowerheattomedium,and
boilgentlyfor1minute,stirringconstantly.Setaside.Preheatovento350°F(180°C,orgasmark4).
TO MAKE THE FILLING: Combine Sucanat, flour, raisins, cinnamon, andextractsinasmallbowl.Stirinmilkuntilcombined.Placeeachappleinthecenterofalargepieceoffoil.Dividefillingbetween
apples, pushing it down into space where core used to be.Wrap foil aroundapple.Place apples in 8 x 4-inch (20 x 10 cm) loaf pan. Bake for 25 minutes.
Unwrapslightly,usinggloves,toavoidburns.Pourinhalfofthecaramel,rewrapandbakeforanother25minutes.Unwrap apples, cover with remaining caramel and chopped nuts. Bake
unwrappedforanother15minutes,oruntilapplesaretendertothefork.Letstandafewminutesbeforeenjoying.Besuretocoattheappleswithany
caramelthatslidtothebottomofthefoil!
YIELD:2servings
REFINED-SUGAR-FREESWEETPIZZA
sugarsub:puremaplesyrupandbanana
CornFree SoyFreeHand your child a slice of sweet pizza and watch for the delighted reaction!don’tmention the fact that it is not only tasty but healthy, too—itmight losesomeofitsappeal.Ifyou’renotlookingforacompletelysugar-freeoption,how
aboutdrizzlingthepizzawithChocoPbsyrup(page232)insteadofjam?
OnerecipeNo-KneadBananaBreadWafflesdough(page230)1/3cup(85g)naturalcrunchypeanutbutter,heatedandemulsifiedwith2 tablespoons (30 ml) water, or as much as needed to make it easy to
spread2largeripebananas,cutinto1/2-inch(1.27cm)slices1/3cup(107g)all-fruitjam,heatedandemulsifiedwith1tablespoon(15ml) water if too thick, or as much water as needed to allow jam to
drizzleontop
LINEALARGECOOKIESHEETwithparchmentpaperora siliconebakingmat.Spread dough as thinly as possible without tearing; use slightly dampened
hands if dough is sticky. Spread peanut butter on top. Let rest at roomtemperature for 1 hour. Preheat oven to 400°F (200°C, or gasmark 6). Placebananaslicesdecorativelyontopofthepizza.Bakefor20minutes,oruntiltheedgesaregoldenbrown.Drizzle asmuch jam as youwant on top.Let pizza rest for a fewminutes,
untilcoolenoughtoeat.
YIELD:6to8servings
CHOCOPLUMPIE
Sugarsub:SucanatThesweetandspicycrustpairsupbeautifullywiththefilling!Andthepietasteseven better straight from the freezer: give it about 15minutes to thaw beforeenjoying.
FORPLUMCOMPOTE:
1cup(170g)driedplums1cup(235ml)waterScant11/2cups(255g)choppedbittersweetchocolate
FORCRUST:NonstickcookingsprayHalfrecipeSpeculoos-SpicedCookies(page97),unbakedandnotrefrigerated
FORFILLING:12ounces(340g)softsilkentofu2teaspoonspurevanillaextract
2tablespoons(42g)agavenectar1tablespoon(8g)cornstarch1/2teaspoonbakingpowder
TOMAKEPLUMCOMPOTE:Combineplumsandwaterinmediumsaucepan.
Bring toaboil.Lowerheat and simmer for15minutes.Remove fromheat.Stirinchipsuntilmelted.Usingablender,blendmixtureuntilsmooth.Letcoolcompletelybeforeusing.
TOMAKECRUST:Preheatovento350°F(180°C,orgasmark4).Lightlycoata9-inch(23cm)roundbakingpanwithcookingspray.Crumble cookie dough evenly into pan. Press down at bottom and around
loweredgesofpan.Pre-bakecrustfor12minutesoruntilgoldenbrown;itwillhardenasitcools.
Placeonwireracktocoolcompletely.
TOMAKEFILLING:Usingablender,blendplumcompote, tofu,vanilla,andagaveuntilsmooth.Addcornstarchandbakingpowder;blenduntilcombined.Placefillingincrust.Bakefor30minutes.Turnovenoffbutleavepieinfor
another15minutes.Letcoolonwire rack.Transfer to freezer for2hours,as it iseasier toslice
frozen
YIELD:8to10servings
APPLEPUMPKINPIE
Sugarsub:agavenectar,driedfruit(dates),andfruitjuice(apple) SoyFreeEver wonder what would happen if an apple and a pumpkin had a pie babytogether?Here’sthescrumptiousanswer.
FORCRUST:11/2cups(180g)lightspeltflour1/4teaspoonfineseasalt
2tablespoons(42g)agavenectar1/4cup(60ml)peanutoil1/4cup(60ml)water
FORFILLING:
1cup(240g)pittedMedjooldates,halved
23/4cups(650ml)applejuice3/4cup(74g)pecanhalves1tablespoon(7g)groundcinnamon1teaspoongroundginger1/2teaspoongroundnutmeg1/4teaspoonfineseasaltNonstickcookingspray
11/2cups(366g)pumpkinpurée2teaspoonspurevanillaextract2teaspoonsmapleextract2tablespoons(16g)cornstarch
TOMAKETHECRUST: Sift flour and salt in large bowl. Stir in remainingingredients,adding1tablespoon(15ml)ofwateratatimeuntildoughforms.Wrapdoughinplasticandrefrigeratefor2hours.
TOMAKETHEFILLING:Combinedatesand3/4cup (180ml)of juice inalargesaucepan.Cookovermedium-highheatfor6minutes,oruntildatesstarttodissolve.Add pecans and spices. Cook for another minute. Add 11/2 cups (355ml)
juiceandsalt.Setaside.Preheatovento375°F(190°C,orgasmark5).Lightly coat a 9-inch (23 cm) round cake panwith cooking spray. Sprinkle
someflouroncounterandrolloutdoughtofitpan.Carefully transfer dough to cake pan and prick in several placeswith fork.
Cover with parchment paper, weigh down with dry beans, and bake for 8minutes.Removefromovenandplaceonwirerack.Usingablender,blenddatemixture,pumpkin,andextractsuntilsmooth.Combineremaining1/2cup(120ml)juicewithcornstarchtomakeaslurry.Addslurrytofilling;blenduntilsmooth.Placefillingintocrust;bakefor50minutes,oruntilcenterisset.Transferpantowirerack.Chillovernight.
YIELD:8to10servings
CHIPOTLECARAMELCOOKIES
Sugarsub:Sucanatandpuremaplesyrup CornFreeThesecookiesarethinandchewyandwilltickleyourtastebuds.Ifthethoughtofaddingchipotletoyoursweetsgivesyoupause,bedaringandtryitwiththeamountofchipotlecalledforandadjusttoyourlikingthenexttimeyoumakeabatch!
1cup(192g)Sucanat1/2cup(112g)nondairybutter
2tablespoons(30ml)puremaplesyrup1/2teaspoonfineseasalt1/2teaspoonchipotlepowdertotaste,optional2teaspoonspurevanillaextract1/2teaspoonbakingsoda1/2cup(68g)vegandry-roastedpeanuts2cups(240g)wholewheatpastryflour
PREHEAT OVEN to 350°F (180°C, or gas mark 4). Line two large cookiesheetswithparchmentpaperorsiliconebakingmats.Inamediummicrowave-safebowl,combineSucanat,butter,syrup,salt,and
chipotle.Microwaveuntilbuttermelts,sugardissolves,andthemixturestartstoboil,at
least1minute.Stirwell.Stir invanilla.Addbakingsoda,stirwell; themixturewillbubble
upandbecomeabitthicker.Stirinpeanuts.Letcoolforafewminutes.Addflourandstirwell.Place2heapingtablespoons(55g)doughontopreparedcookiesheets.Flattenthecookies,astheyonlyspreadalittlewhilebaking.Bakefor10minutes,oruntilcookiesstartturninggoldenbrownattheedges.Removefromovenandletcoolonsheetsuntilfirmenoughtotransfertowire
rack.
YIELD:12largecookies
PEARCHAIROLLS
Sugarsub:Sucanat,fruitpurée(pear),anddriedfruit(pear)Adeliciouslyspicyrollthatmakeswakingupinthemorningatouchmorebearable.Theteamasalausedinboththerollsandthefillingisaspicemixturethatyou’llfindintheinternationalsectionofwell-stockedsupermarkets.
FORROLLS:2teaspoonsactivedryyeast
1/2cup(96g)Sucanat11/4cups(295ml)nondairymilk,heatedtolukewarm1/4cup(56g)solidcoconutoil,melted
8ounces(227g)pearsauce41/4cups(595g)wholespeltflour1tablespoon(7g)teamasala2teaspoonsgroundcinnamon1teaspoongingerpowder
11/2teaspoonsseasalt
FORFILLING:
1/2cup(120g)pearsauce2teaspoonsteamasala
1/4cup(48g)Sucanat
1cup(144g)choppeddriedpear,rehydratedinhottea
FORICING:11/2cups(304g)veganwhitechocolatechips3tablespoons(45ml)nondairymilk
TOMAKETHEROLLS:ProofyeastwithSucanatandmilkfor5minutes.Addoilandpearsaucetoyeastmixture.Combinewith remaining ingredients. Stir for 4minutes, scraping sides and
gatheringdough.Coverwithplasticwrap;letrisefor3hours.Chillovernight.Linebakingsheetwithparchmentpaperorsiliconebakingmat.Grab1/2cup(160g)doughperroll.Flattendoughontoparchmentpaperor
baking mat into thin rectangle. Spread 1 tablespoon (15 g) pear sauce overdough, leaving less than1/2 inch (1.27cm) fromedges.CombinemasalawithSucanat in small bowl; sprinkle 11/2 teaspoons on top of sauce; top with 2tablespoons(18g)choppedpear.Carefullyrollupdoughlengthwise,usingdoughscraperifneeded,asdough
maybesticky.Patdowntoformroll;repeatwithremainingdough.Coverrollswithplasticwrap;letrestfor1hour.Preheatovento375°F(190°C,orgasmark5).Bakefor24minutes,oruntil
bottomofrollssoundshollowwhentapped.Letcoolonwirerack.
TOMAKETHEICING:Combineallingredientsinsmallmicrowave-safebowl.Heatfor1minuteinmicrowave;stiruntilchipsmelt.Drizzleoverrolls.
YIELD:8rolls
BAKEDAPPLEPUDDINGS
Sugarsub:driedfruit(dates)andapplesauce WheatFreeAdeliciousbakedpuddingthatisperfectforbreakfastordessert,andversatileenoughtoencourageyoutoincorporateothergrains,nuts,andspices.
1/2teaspoonnondairybutter1/4cup(20g)old-fashionedorquickoats3/4cup(75g)walnuthalves
4Medjooldates,pittedandquartered
1/2cup(122g)HomemadeApplesauce(page231)11/2teaspoonspurevanillaextract1/2teaspoongroundcinnamonPinchfineseasalt
1/4teaspoonbakingpowder
PREHEATOVENto350°F(180°C,orgasmark4).Lightlycoattwo6-ounce(170g)oven-saferamekinswithbutter.Combineoatsandwalnutsinfoodprocessor.Blenduntilfinelyground.Adddates,andprocessuntilsmooth.Addremainingingredientsandprocess
untilsmooth.Dividethestickybatterintopreparedramekins.Sprinkleanextrapinchofgroundcinnamonontopofeachramekin.Bakefor10minutes,oruntilset.Enjoywarm,atroomtemperature,orcold.
YIELD:2servings
STICKYSWEETCRUNCHYBISCUITS
Sugar sub: Sucanat, pure maple syrup, and dried fruit (raisins) Thepreparationisslightlymessy,butthesecrunchybiscuitsareworthit!
FORSYRUP:
1/4cup(48g)Sucanat1/4cup(56g)nondairybutter
1/4cup(60ml)puremaplesyrupNonstickcookingspray
FORFILLING:
1/3cup(64g)Sucanat2teaspoonsgroundcinnamon
1/3cup(53g)raisins
FORBISCUITS:10ounces(283g)anythickjam1/2cup(120ml)nondairymilk1/4cup(60ml)peanutoil
1tablespoon(15ml)puremaplesyrup1/2teaspoonfineseasalt2cups(280g)wholespeltflour1tablespoon(12g)bakingpowder1/2cup(40g)old-fashionedoats
TO MAKE THE SYRUP: Combine Sucanat, butter, and syrup in medium
saucepan.Cookovermedium-highheat,untilbuttermelts.Lowerheattomedium,and
cookfor1minute,stirringconstantly.Setaside.Preheat oven to 375°F 111(190°C, or gasmark 5). Coat jumbomuffin pan
withcookingspray.Poursyrupintopreparedmuffinpan.Setaside.
TOMAKETHEFILLING:Combineallingredientsinsmallbowl.Setaside.
TOMAKETHEBISCUITS:Whiskjam,milk,oil,syrup,andsaltinlargebowl.Sift flourandbakingpowderon top,stir inwithoatsusingafork,until just
mixed.In each muffin cup, spread scant 1/4 cup (65 g) dough on top of syrup.
Sprinkle 11/2 tablespoons (15 g) filling on top of dough. Carefully spreadremaining dough equally among muffin cups. Place muffin pan on top ofrimmedbakingsheettocatchspills.Bakefor25minutes.Leavingovenon,removepantowirerack;letstandfor
10minutes.Flipbiscuitsontopieceofparchmentpaperorsiliconebakingmat.Transferto
baking sheet; bake for 10minutes.Let cool onwire rack.Enjoy straight fromfridgeforcrispiestresults.
YIELD:6jumbobiscuits
SALTEDCARAMELWHEATTREATS
Sugarsub:organicbrownsugarandbrownricesyrup CornFreeThis snack is all about crunchy, sweet, and salty! If you can find chocolate-covered mini pretzels, more power to you. The caramel prep will melt thechocolate, but who’s complaining? If not, non-chocolate-covered pretzels arejustfine.Thepuffedwheatcanbereplacedwithpuffedbrownrice,andifyoucanfind
gluten-freepretzels,thissnackisreadyfortheGFcrowd.
6cups(114g)puffedwheat8ounces(227g)saltedminipretzels,coarselychopped1/4cup(56g)nondairybutter
1/2cup(96g)organicbrownsugar
1/2cup(168g)brownricesyrup1/4teaspoonbakingsoda1cup(137g)vegandry-roastedsaltedpeanuts1teaspoonpurevanillaextract
LINEA9-inch(23cm)squarepanwithwaxedpaper.Combinewheatandpretzelsinalargebowl.Inamediumsaucepan,combinebutter,sugar,andsyrup.Bringtoaboiland
cookfor1minute,stirringconstantly.Remove fromheat. Stir in baking soda; the caramelwill thickenup.Stir in
peanutsandvanilla.Pourmixtureoverwheatandpretzels;stiruntilcombined.Spreadmixture in pan and press downwith another piece of waxed paper.
Storeinfridgefor1houruntilsetbeforeslicingandenjoying.
YIELD:12treatsormore
NO-SUGAR-ADDEDCAKEYCHOCOLATECOOKIES
Sugar sub: xylitol, stevia, or blends We’re happy to report that thesecookies have no added sugar! And their texture is perfect for whoopie pies!SandwichthemaroundABCMoussetopper(page244)foranindulgenttreat.
21/2cups(313g)all-purposeflour1/2cup(40g)siftedunsweetenedcocoapowder1tablespoon(3g)instantespressopowder,optional11/2teaspoonsbakingpowder1/2teaspoonbakingsoda1/4teaspoonsalt1/4teaspoongroundcinnamon1 cup (192 g) xylitol (or stevia and xylitol blend, such as Truvia or Z-
Sweet)11/4cups(295ml)nondairymilk1/4cup(60ml)oil1tablespoon(15ml)purevanillaextract6ounces(170g)nondairyyogurt
PREHEAT OVEN to 350°F (180°C, or gas mark 4). Line baking sheet withparchmentpaperorsiliconebakingmat.In a large mixing bowl, combine flour, cocoa powder, espresso powder,
bakingpowder,bakingsoda,salt,cinnamon,andxylitol.Inaseparatebowl,combinemilk,oil,vanilla,andyogurt.Foldwetingredientsintodry,beingcarefulnottoovermix.Spoon 2 tablespoons (30 g) batter onto baking sheet, allowing for room to
spread,about6cookiespersheet.Bake for 12 to 15 minutes, until cookies are crackly on top. Cool briefly
beforetransferringtowireracktocoolcompletely.
YIELD:24cookies
ABCMOUSSETOPPER
Sugarsub:fruit(banana)andsugarcontainedinchocolate CornFree
WheatFreeSweetened with fruit and no added refined sugar (other than what’s in thechocolate), this tasty topper ishealthier thanstandard frostings thatarepackedwithshorteningandpowderedsugar.
11/2cups(264g)bittersweetchocolatechunks1/4cup(60ml)coconutmilk
2largeripebananas,sliced(11/2cups,or240g)2smallripeHaasavocados,pittedandpeeled1teaspoonpurevanillaextract1/2teaspoonrumextract1/2teaspoonpureorangeextract1/4teaspoonpurecoconutextractpinchseasalt
MELTCHOCOLATE inmicrowave. Placemilk, bananas, avocados, extracts,andsalt in foodprocessor.Blenduntil smooth.Addhalf themeltedchocolate;process until smooth, scraping sides occasionally. Transfer into large bowl orindividual dessert dishes. Swirl what’s left of the melted chocolate with a
toothpick,makingchocolateribbonsthatwillhardenwhenchilled,providingacrunchysurprisewhenthemousseisenjoyed.Chillbeforeserving.
YIELD: 31/2 cups (963 g), enough for 6 desserts or to frost 24 cupcakes, 12whoopiepies,or1double-layercake
LEMONRASPBERRYFRUIT-FILLEDDESSERT
Sugarsub:justnaturallysugarfree!
GlutenFree NutFree
QuickandEasy SoyFree
WheatFreeThisdessert is tartand lightandperfectonahotafternoonwhenyoucan’tbebotheredtopullouttheicecreammaker!
1ripebanana1/4cup(60ml)freshlemonjuice1cup(123g)freshorfrozenraspberries2cups(470ml)riceorlightcoconutmilk1teaspoongluten-freepurevanillaextract3tablespoons(36g)Z-Sweet,or1tablespoon(12g)Truviaorothersteviablend,or1/4teaspoonstevialiquidorpuresteviapowder
1teaspoonxanthangum
ADDALLINGREDIENTStoblenderandblenduntilsmoothandthickened.Chillinthefridgebeforeserving.
YIELD:3cups(750ml)
Note:Thismixtureworkswellformakingicepops.Justpourtheblendedingredients into ice-popmolds, freeze, and enjoya refreshingno-sugar-addedtreat!
BANANACHUTNEY
Sugarsub:fruit(banana)andSucanat CornFree SoyFree
WheatFreeThisdeliciouslysweetandtangychutneytastesgreatservedwithroastedsweetpotatoesoranywherechutneysarecalledfor.ItisalsothestarofourBananaChutneyQuickBread(page82).1tablespoon(15ml)sesameoil(nottoasted)1/4cup(40g)choppedredonion
2mediumbananas,cutinlargechunks1teaspooncoarseseasalt4ounces(112g)fire-roasteddicedgreenchiliespinchredpepperflakes,optional
1/2cup(96g)Sucanat1/2cup(120ml)applecidervinegar1teaspoongarammasala1teaspoongroundginger1teaspooncuminseeds2teaspoonstamarindpaste
COMBINEOILandredonioninamediumsaucepan.Cookovermedium-highheatfor2minutes,untiltheonionturnstranslucent.Addremainingingredients,andcookovermediumheatfor10minutes,untilthickened.Placemixture inmason jarsandclose tightlywhilestillhot.Store infridge.
Keepswellforatleast1week.
YIELD:2cups(480g)
Chapter9
ForBetter-,Lower-,andNo-FatFoods:
HOWTOSUBSTITUTEFORFAT
LET’SFACEIT:Fataddsflavor.Butcuttingbackandchoosinghealthier,morenatural alternatives doesn’t have tomean you’ve seen the end of great tastingmeals.
ConsidertheFactsGoodfats,badfats,transfats,saturatedfats,unsaturatedfats,monounsaturatedfats,andhydrogenatedfats...Thelistgoesonandon.Truthbetold,notallfatsare bad for us. In fact, essential fatty acids DHA and EPA are essential forproperbrainandnervefunction.But not all fats are created equal. Naturally occurring fats found in nuts,
avocados, seeds, grains, and other plant foods are the best way tomaintain awell-balanceddiet.It’s when we start adding fats to our foods that we need to be careful,
especiallywhenpurchasingready-madefoods.Takeforexamplehydrogenatedfat,acommonaddedfatfoundinprocessed
prepackaged foods. The process of hydrogenating fats is basically addinghydrogen to liquidoil,whichkeeps it solidat room temperatureand increasestheshelflifeandmeltingpoint.Thereisabsolutelynothingnaturalornutritiousaboutit.Studiesshowalinkbetweentheseartery-cloggingfatsandanincreasedriskofcancer,heartdisease,andobesity,andacompromisedimmunesystem.Moderationiskey,andtherearesomanywaysofincorporatinghealthierfats
or switching to flavorful lower fat options that it’d be a pity for anyone tobelievetheonlywaytomaintainahealthyweightandbodyistogiveupontastealtogether.
Let’s get acquainted with a few substitutions by looking at the followingchart.
FatSubstitutionGuidelines
VEGANIZED!:SAMPLERECIPELet’shavealookat thefollowingtraditionalrecipeforanexampleofhowwewould
WACKYCAKEThisrecipehasbeenadaptedfromthewell-knowndepression-eraegg-freeanddairy-freecakethathaspleasedpalatesforages.
PREHEATOVENto350°F(180°C,orgasmark4).Lightlycoatan8-inch(20cm)squarebakingpanwithcookingspray.In a large bowl, sift together flours, powdered evaporated cane juice, cocoa
powder,bakingsoda,andsalt.Setaside.Inasmallbowl,whisktogethervanilla,vinegar,applesauce,andmilk.Foldwetingredientsintodry,beingcarefulnottoovermix.
Foldinchocolatechips,ifusing.Placebatterintopreparedpan.Bakefor30to40minutes,oruntilatoothpick
insertedincentercomesoutclean.Placeonawirerackandcoolcompletely.
YIELD:10servings
FindingFatAlternativesandSubstitutesattheStoreMostsupermarketsandhealth-foodstorescarryalargevarietyofoils,nondairybutters,vegetablebroths,andjuices,aswellas:Applesauce:Seepage231forrecipe. Great as a substitute for fat in baked goods like cakes, muffins, andcookies(ifthelatteraremeanttobeabitcakier).Actsasaneggsubstituteatthesame time.Other fruitandvegetablepuréessuchaspumpkin,driedplum,andsweetpotatoesworkjustaswell,aslongasyoupairthemaccordingtoflavorsothattheydon’toverwhelmthedish.Borageoil:Greatforsaladsorotherfoodsthatdon’trequireheating.Canola oil: Also known as rapeseed, bestwhen purchased organic or non-
GMO.Veryneutralinflavor.Greatforbakingandsautés.Corn oil: Great for sauces, foods cooked at low heat, frying, and for all-
purposecooking.Coconut oil:Adds great flavor.Great for baking, sauces, sautés, and foods
cookedatlowheat.Flaxseed oil: Rich in omega-3 fatty acids. Great for salads and foods that
won’tbeheated.Freshanddriedherbs:Agreatway toaddflavorwith lessornofatwhile
decreasingtheneedforextrasalt.Grapeseedoil:Greatforsalads,baking,andsautés.Hempoil:Richinessentialomegas.Greatforsaucesandfoodscookedatlow
heat.Nondairybutter:Purchasethenonhydrogenatedkind.Useinmoderationas
itisstillahighlyprocessedproduct.Oliveoil:Extra-virginisgreatforsauces,drizzling,andfoodscookedatlow
heat.Regularisgreatforbaking,sautés,frying,andforall-purposecooking.Peanut oil:Great for sauces, foods cooked at lowheat, frying, and for all-
purposecooking.Saffloweroil:Greatforsaladsandotherfoodsthatwon’tbeheated.Sesameoil:Toastedvarietydeliversbold flavorand isgreat for saucesand
foodscookedat lowheat.Regular ismilder in flavor,great for fryingandall-purposecooking.
Walnutoil:Rich in essential omegas.Great for salads andother foods thatwon’tbeheated.Vegetable broth, white and red wine, beer, fruit and vegetable Juices:
Perfect forcookingwith lessorno fat, theseadd flavorwhile retaining food’stextureandmoisture.Chooselow-sodiumvegetablebrothandvegetablejuices,ormakeyourown.Vegetableoil:Mild-flavored.Greatforall-purposecookingandbaking.
MakingFatAlternativesandSubstitutesatHomeIt’ssurprisinglyeasytomakehealthyandlower-fatalternativestooilandbutterathome.
USE FRESH HERBS, SPICES, VEGETABLEBROTH, VEGETABLE AND FRUIT JUICE,WHITEANDREDWINE,VINEGARS,BEERMake use of plenty of fresh herbs, vegetable broth, white wine, and otherseasoningsinyourcooking.It’sawell-knownfactthatfataddsflavortofoods,butthereareotherwaystocontributeflavorwithoutaddingasmanycaloriesorasmuch fat.Add just a small amount of healthy fat tomake sure foodsdon’tstick,andthenturntofreshherbstoaddaburstoffreshnessandvitamins,alongwithapleasingvisualaspectthattakesanydishfromboringtoextraordinary.Iffreshherbsarehard toobtaindependingon theseason,driedherbsareagreatsubstitution.Usually1teaspoonofadriedherbwillprovidethesameamountofflavoras1tablespoon(3g,dependingontheherb)ofitsfreshcounterpart.Using broth, wine, vinegars, and beer (pick nonalcoholic versions if you
prefer)isanothergreatwaytoimpartflavortoyourfood,althoughitwon’tbeaslowincaloriesasusingbrothorherbs.Therearesomanygreatflavorsavailableatyourmarket;youwon’tknowwhichtoselect!Checkwww.barnivore.comtoseewhichwinesandbeersarevegan-friendly.Theseliquidscanbothdeglazeapanandsteamyourveggieswithoutadding
anoutrageousamountoffat.Chooselow-sodiumbrothsinordertocontrolyoursaltintake.
USEFRUITORVEGETABLEPURÉESReplacing fat with fruit purées in baked goods is a healthy and flavorful
substitution thatalsoreduces theamountofsugar,dependingon thesweetnessofthepuréeinuse.Becarefulwhichfruityoupick—some,likebananas,havestrong flavors that can take over the whole dish. Get creative and test outavocado purée, pumpkin purée and even beans!Note that you can reduce theamountoffattoonly2tablespoons(30ml)oilor(28g)nondairybutterinbakedgoodswhileincreasingtheamountofapplesauceorotherfruitpuréeaccordingly—butnot lower than thatas it couldmake forgummy treats.Also,using fruitpuréeincookiestoreplacefatwillchangethetexture,makingforcakeycookies.
USEOLIVEOILBUTTERSeechapter1(page19)forrecipe!
USENONSTICKCOOKINGSPRAYAgreatwaytokeeptheamountoffatandcaloriesdownwhilemakingsurethatyourbakedgoodswon’t disappoint by sticking to thepan andbreaking into amillion pieces.While on the subject of sprays, consider filling a small spraybottlewithanyoilinordertokeeptheamountsusedtoaminimum.
USENUTBUTTERSAsageneralrule,1cup(about128g,dependingonthenut)nutsturnsinto1/2cup(128g)nutbutter.Thehigherinfatthenuts,thesmootherthebutter.Ifyouwantcrunchybutter,addahandfulofextranutswhenyou’realmostdonewiththeprocessing.Makeyournutbutterseasier tospreadand lower in fatbyemulsifyingwith
justalittlewater,fruitjuice,liquidsweetener,oil,ornondairymilk.Ever think about a flavored nut butter? Think cinnamon and raisin, maple
syrup,orevenmeltedchocolate!Wefind that toastingnutsmakes themeasier to turn intobutter. Just spread
themonabakingsheetandbakeat400°F (200°C,orgasmark6) for5 to10minutes,untilfragrant.Make small batches of homemade nut butters, as they are more perishable
thanstore-bought,andstore in thefridgeforuptoamonth.Storeyournuts inthefridgeorfreezersothattheydon’tturnrancidduetotheirhighfatcontent.While using a Vita-Mix makes preparing nut butters a breeze, it is an
expensiveinvestmentthatneitherwenoralotofpeoplecanafford,andyoucanrelyonanefficientfoodprocessortodothejob.Itwilltakemoretimeforthemtoreleasetheiroil,upto15minutesdependingonthenutsandmachine.Take
occasionalbreakssothatthemotordoesn’toverheatonyou!
RecipeswithLessFat,HealthierFat,orNoFatatAll!Ifyouarelookingforwaystoreduceyourfatintake,oryousimplywanttoswitchtofatsthatarebetterforyourheartandgeneralwell-being,thefollowingrecipeswillhelpyoutakeasteptowardshappierarteries.
WHITECHOCOLATEORANGECORNMUFFINS
Fatsub:fruitpurée(apple) LowFatApplesauce providesmoisture so that no added fat is necessary,whichmakesthisatastyandhealthymuffintogetyourdaystartedright.
1/2cup(168g)agavenectar1/2cup(120ml)nondairymilk1/2teaspoonorangezest1/2cup(120ml)freshorangejuice2teaspoonsapplecidervinegar
1/4cup(60g)unsweetenedapplesauce1/2cup(102g)veganWhitechocolatechipsorWhitechocolate(page23),cutintochunks
1/2teaspoonfineseasalt11/4cups(150g)wholewheatpastryflour11/4cups(175g)cornmeal1teaspoonbakingsoda
PREHEATOVENto350°F(180°C,orgasmark4).Lineastandardmuffintinwithpaperliners.Combine agave,milk, zest, juice, vinegar, applesauce, chocolate chips, and
saltinalargebowl.Addflour,cornmeal,andbakingsoda;stiruntilcombined.Dividebatterintopreparedmuffintin,fillingalmosttothetopofpaperliner.Bakefor18minutes,oruntilgoldenbrownontopandfirmwhentouched.Letcoolonwirerack.
CHOCOLATE MUFFINS WITH FRUITY CHOCOLATETOPPER
Fatsub:dried fruitpurée (prunes)madewith fruit juice (apple) Corn
Free LowFat SoyFreeTiredoflow-fattreatsthatareasdryascanbeandlowinflavortoboot?Givethesetenderanddeliciousmuffinsatry,andrestassuredthedriedplumswon’t
overwhelmtheflavor,buttheywillthrowextrafiberandvitaminsintothemix.
FORTOPPER:1/2cup(160g)all-fruitspread1/2cup(40g)unsweetenedcocoapowder
FORMUFFINS:
2cups(470ml)spicedapplecider
3/4cup(120g)driedplums1/4teaspoonfineseasalt1tablespoon(15ml)purevanillaextract1cup(192g)rawsugar1cup(80g)unsweetenedcocoapowder2teaspoonsapplecidervinegar2/3cup(100g)choppedsemisweetchocolate21/2cups(300g)wholewheatpastryflour2teaspoonsbakingsoda
TOMAKETHETOPPER:Combinefruitspreadandcocoapowderinabowl.Themixtureshouldbeeasytospread.Setaside.
TOMAKETHEMUFFINS:Bringcidertoaboil.Addplumsandsimmerfor8minutes.Transfer toblenderalongwithsalt,vanilla, sugar,cocoapowder,andvinegar.Blenduntilsmooth.Setasidetocoolcompletelybeforeusing.Preheat oven to 350°F (180°C, or gasmark 4).Line 2 standardmuffin tins
with16paperliners.Placewetingredientsinalargebowl.Addchoppedchocolate.Siftflourand
bakingsodaontop.Folddryingredientsintowet,beingcarefulnottoovermix.Ifbatteristoodry,
addextraapplecider,1tablespoon(15ml)atatime,stirringjusttocombine.Placebatterintopreparedmuffintins,reachingthetopoftheliner.Bake for 18 minutes, or until a toothpick inserted in the center comes out
clean.Letcoolcompletelybeforeapplyingtopper.
YIELD:16muffins
TOMATOALMONDHUMMUS
Fatsub:naturalfatsinoliveoilandnutbutter(almond) CornFreeQuickandEasy
WheatFreeUse this as you would any hummus: on bread or chips, or on top of roastedpotatoesorveggies.Bythinningitoutwithalittleexcesswaterfromrehydratingthesun-driedtomatoes,you’vegotarichandwonderfulsauceforpasta.
3mediumRomatomatoes,halved1largeclovegarlic
3tablespoons(45ml)oliveoil3tablespoons(45ml)redwinevinegar2teaspoonssmokedpaprika1/2teaspoongroundblackpepper
1/4cup(64g)toastedalmondbutter1/2teaspoonfineseasalttotaste6 sun-dried tomatoes, rehydrated in1/4 cup (60ml)boilingwater for10minutes;squeezeoutexcesswaterbeforeusing
1can(15ounces,or425g)chickpeas,drainedandrinsed
COMBINE ALL INGREDIENTS in blender or food processor. Blend untilsmooth.Serveatroomtemperatureorchilled.Storeinairtightcontainerinfridge.
YIELD:3cups(650g)
FAT-FREEPLUMDIPPINGSAUCE
Fatsub:naturallyfatfreewithenhancedflavors!
CornFree LowFat
NutFree SoyFree
QuickandEasy
GreattoenjoywithCrispyTofuVeggieSpringRolls(page124)oranythingthatneedsakickwithoutextrafat.Addsomechoppedsaltedpeanuts ifyoufancy,forsomecrunch.
22.5-ounce(71g)jarsorganicplumbabyfood3tablespoonsto1/4cup(45to60ml)seasonedricevinegarPinchfineseasalt
1teaspoongroundginger2 teaspoons to 1 tablespoon (15 ml) sambal oelek (a spicy condimentavailableintheinternationalfoodsectionofwell-stockedsupermarkets)
3tablespoons(63g)brownricesyruporagavenectar1clovegarlic,peeledandminced1scallion,chopped
COMBINE ALL INGREDIENTS in a medium bowl. Store in an airtightcontainerinthefridge.Keepswellforaboutaweek.
YIELD:1cup(235ml)
ROASTEDSQUASHANDLENTILSPREAD
Fatsub:naturalfatsinoliveoilandseedbutter(sesame) GlutenFree
SoyFree WheatFree
This spread is great in sandwiches and as a “bff” to your roasted potatoes orsteamedveggies.Youcanalsothinitoutalittleanduseasasauceforpasta.Orbeunladylikelikeusandeatitasiswithaspoon.
23/4cups(564g)butternutsquashcubes
2tablespoons(30ml)extra-virginoliveoil1cup(192g)uncookedredlentils,cookedin1quart(940ml)waterfor20minutesoruntilmushy,drained
1tablespoon(6g)garammasala
1/4cup(64g)tahinioranynutbutter1clovegarlic,peeledandchopped1tablespoon(7g)granulatedonion1teaspoongroundcoriander1/2teaspooncayennepeppertotaste1teaspoonpaprika1teaspoonfineseasalt3/4cup(180ml)unsweetenedalmondmilk,orvegetablebrothforlesssalt
TOROASTSQUASHCUBESpreheatovento400°F(200°C,orgasmark6).Tosscubeswitholiveoilandspreadonbakingsheet.Roastfor45minutes,oruntiltender.Combineallingredients(exceptmilkorbroth)infoodprocessororblender.
Blend until smooth. Add milk or broth as needed, depending on desiredthickness.Enjoywarm,atroomtemperature,orcold.
YIELD:4cups(1kg)
TAMARINDALMONDDIP
Fatsub:naturalfatsinnutbutter(almond) CornFree QuickandEasy
SoyFreeThis flavorful dip is just right served with Crispy Tofu Veggie Spring Rolls(page124).
1/4cup(60ml)filteredwater
1/4cup(64g)crunchynaturalalmondbutter3tablespoons(45ml)seasonedricevinegar2tablespoons(20g)tamarindpastesquirtsrirachatotaste
2tablespoons(42g)agavenectar1teaspoongroundginger1clovegarlic,peeledandchopped
COMBINEALLINGREDIENTSinfoodprocessororblender,andblenduntilsmooth.Storeinanairtightcontainerinthefridge.Keepswellforaboutaweek.
YIELD:1cup(235g)
NO-FATBALSAMICMUSTARDDRESSING
Fat sub: no oil added Corn Free Low Fat Nut FreeQuickandEasyWait!Nooil?That’sright.Asuperkickydressingwithoutanounceoffat!enjoyoverdarkleafygreensorwarmedwithsteamedkale.
1/2cup(120g)mildDijonmustard1/2cup(120ml)balsamicvinegar2tablespoons(30ml)agavenectar1tablespoon(8g)garlicpowder1tablespoon(8g)onionpowder1/4teaspoonsaltBlackpeppertotaste
COMBINEALL INGREDIENTS in an airtight container, coverwith lid, andshaketomix.Storeinthefridgeuntilreadytouse.
YIELD:Justover1cup(270ml)
SPICYMANGOCUCUMBERSALAD
Fatsub:natural fats innutbutter (peanut)andsesameoil CornFree
A refreshing salad that makes for a great summer meal, especially whenaccompanied by Yucca fries (page 178) or toasted baguette slices. For bestresults, combine cucumber slices with 1 teaspoon fine sea salt, and leave tosweatfor1hour,rinsingoffsaltbeforestirringintosalad.
1/4 cup (30 g) chopped chili-coated dried mango (or add 1/2 teaspoonsmoked paprika and 1/8 teaspoon cayenne pepper to sweetened driedmango)
2tablespoons(32g)crunchynaturalpeanutbutter1clovegarlic,peeledandminced2scallions,choppedSquirtsrirachatotaste2teaspoonsbrownricesyrup1/4cup(60ml)ricevinegarPinchfineseasalttotaste
2teaspoonstoastedsesameoil1Englishcucumber,thinlysliced4celerystalks,thinlyslicedChoppedfreshcilantro,forgarnish
COMBINEFIRST9ingredientsinalargebowl.
Addcucumberandcelery,stirtocombine.Sprinklewithfreshcilantro.
YIELD:2servings
KABLOOEY!
Fatsub:justnaturallylowinfat!
CornFree QuickandEasy
SoyFreeThisspinonclassictabouli,madewithkashahere,tastesgreatservedwarmorcold. Though not really low in fat, it contains just a small amount of heart-healthyoliveoil to add to the flavor. Ifyoucannot find toastedkasha, simplytoastyourgroatsinadrypanbeforeboiling.
2cups(470g)vegetablebroth1cup(168g)toastedkasha(orbuckwheatgroats)1cup(60g)choppedfreshparsley8sun-driedtomatoes,packedinoil,chopped1tablespoon(15g)mincedgarlic2tablespoons(30ml)oliveoil1/4cup(60ml)freshlemonjuiceSaltandpeppertotaste
BRINGBROTHtoboil.Add groats and simmer until liquid is absorbed, between 5 to 15 minutes
(cookingtimevariesdependingonbrand).Stiroccasionallytopreventscorchingonthebottomofthepot.Addextraliquidifneeded.Removefromheat.Stirinremainingingredients.Servewarmorcold.
YIELD:2main-dishor4side-dishservings
JALAPENOCRANBERRYPAPAYACOUSCOUS
CornFree LowFatSweet,spicy,andalittlebitsour,withnoaddedfat.Tastesscrumptioushotorcold.Weprefertoeatitcoldoverabedofbabyspinachorsteamedkale.Skiptheoptionaltofuortempeh,andyou’vemadethedishsoyfree!
2jalapeños,seededandcored2cups(470ml)water1cup(173g)uncookedpearlcouscous(Israelicouscous)6ounces(170g)extra-firmtofuortempeh,finelychopped(optional)1/2papaya,finelydiced1/4cup(30g)driedcranberries1/4cup(64g)sunflowerseeds2tablespoons(30ml)freshlemonorlimejuice2teaspoonsricevinegar1teaspoonagavenectar1/2teaspoongroundcumin1/2teaspoonchilipowderSaltandpeppertotaste
PREHEATOVENto350°F(180°C,orgasmark4).Roastjalapeñosinovenfor30minutes.Whilejalapeñosareroasting,preparecouscousbybringing2cupswatertoa
boil. Add couscous, stir, remove from heat, cover, and let sit for about 20minutestoabsorbliquid.Fluffwithafork.Oncejalapeñosareroastedandcoolenoughtotouch,finelydicethem.In a large mixing bowl, combine remaining ingredients with jalapeños and
couscous.
YIELD:8side-dishservings
SMASHEDPEPPERPEAS
Fatsub:justnaturallylowinfat!
CornFree GlutenFree
LowFat NutFree
QuickandEasy SoyFree
WheatFreePeas aregood,but thesepeas are awesome.Serve as analternative tomashedpotatoes...Withoutanyaddedfat!
3/4cup(180ml)vegetablebroth1mediumyellowonion,diced2clovesgarlic,peeledandminced2tablespoons(30g)preparedhorseradish2tablespoons(30g)mildDijonmustard1to2teaspoonsgroundblackpeppertotaste1pound(454g)freshorfrozenpeas,thawedSalttotaste
BRINGBROTHtoaboil.Reducetoasimmer.Addonionandgarlic,cover,andcookovermedium-lowheatfor20minutes,
oruntilvegetablesaresoftandmostoftheliquidhasbeenabsorbed.Stirinhorseradish,mustard,pepper,andpeas.Heatthrough.Usingablenderorfoodprocessor,puréeuntilmostlysmoothbutstillalittle
chunky.Addsalttotaste.
YIELD:4to6servings
COLDMULTIGRAINSALAD
Fatsub:nooiladded CornFree LowFat
NutFreeThisrecipeyieldsahugeamountofadelicioussaladthatisperfectforpotlucks.
FORSALAD:1cup(200g)uncookedpearlbarley1cup(168g)uncookedredorwhitequinoa1cup(180g)uncookedwildriceblend1/3cup(28g)finelychoppedgreenonion1shallot,diced1redorgreenbellpepper,cored,seeded,anddiced2tablespoons(30g)mincedgarlic1cup(60g)packed,finelychoppedfreshparsley
FORDRESSING:1/4cup(60ml)applecidervinegar1/4cup(60ml)BraggLiquidAminosorsoysauce
1/4cup(84g)agavenectar1tablespoon(4g)redpepperflakestotasteSaltandpeppertotaste
TOMAKETHESALAD:Tocookbarley,theratioofgraintowateris1:3.Tocookriceandquinoa,theratiois1:2.Itisnotrecommendedtocookthegrainstogether.Youcan,however, cook them in theovenat the same time.Mix theproper ratios, each into a separate covered oven-safe casserole, and bake at350°F (180°C, or gas mark 4) until water is absorbed and grains are tender,about45minutesto1hour.Fluffwithafork.Refrigerategrainsuntilreadytouse.Oncegrainsarechilled,mixthemtogetherinalargebowl.Addgreenonion,
shallot,bellpepper,garlic,andparsley.Tomake thedressing:Whisk togethervinegar,Bragg’sorsoysauce,agave,
redpepperflakes,salt,andpepperinsmallbowl.Adddressingtosalad;tosstomix.Keeprefrigerateduntilreadytoserve.
YIELD:24side-dishservings
ORANGE MOLASSES GRILLED TEMPEH KEBABS INCURLYMUSTARDGREENS
Fat sub: coconutoil incurlymustard+nooil added in tempeh Corn
Free WheatFreeSweet,savory,smoky,andspicy:Itallworkstogethersowellheretomakethismeal a real showstopper. Remember to soak your skewers in water for thirtyminutesbeforeusingthemtothreadthetempeh.
FORTEMPEH:11/2cups(355ml)orangejuice1/4cup(60ml)applecidervinegar2tablespoons(44g)blackstrapmolasses1tablespoon(15g)whole-grainmustard1pound(454g)tempeh,cutintobite-sizechunksandplacedonskewers(6to8piecesperskewer)
FORCURLYMUSTARD:
2tablespoons(28g)solidcoconutoil1pound(454g)curlymustardgreens,trimmedandchopped1teaspoonblendedchipotleandadobosauce2clovesgarlic,peeledandminced1/3cup(53g)choppedonion1teaspoonliquidsmoke
TOMAKETHETEMPEH:Addjuice,vinegar,andmolassestoasmallpotandbringtoaboil.Reducetomediumheatandcookfor20minutes,oruntilreducedto1/2cup(120ml).Removefromheatandwhiskinmustard.Coatskewerswithsauce.Usingabarbecueorgrillpan,overhighheat,cookskewersfor5minutesper
side,oruntilheatedthrough,andgrillmarksappear.
TO MAKE THE CURLY MUSTARD: Combine all ingredients in a largesaucepan.Cookovermedium-highheatuntilcurlymustard iswilted,about6minutes,
stirringoccasionally.Lower heat to a simmer and cover. Cook for another 8 minutes, or until
tougherpartsofcurlymustardaretender.Servealongsidetempehskewers.
YIELD:4servings
GRAHAMWANNABEQUICKBREAD
Fatsub:peanutoilWhenCeline’shusbandfirsttriedabiteofthisbread,hesaidthatitsflavorwasreminiscentofgrahamcrackers,hencethename.Enjoythislightlysweetenedbreadwithjustatouchofnondairybutter.
Nonstickcookingspray11/2cups(355ml)soymilk2teaspoonsapplecidervinegar1/4cupplus2tablespoons(60g)raisins,optional
1/4cup(88g)regularmolasses1/2cup(120ml)puremaplesyrup1/2teaspoonfineseasalt
2tablespoons(30ml)peanutoil1teaspoonpurevanillaextract3cups(360g)wholewheatpastryflour1teaspoongroundcinnamon2teaspoonsbakingpowder1/2teaspoonbakingsoda
PREHEATOVENto350°F(180°C,orgasmark4).Lightlycoata9x5-inch(23x13cm)loafpanwithcookingspray.Combinevinegarandsoymilkinalargebowl;itwillcurdleandbecomelike
buttermilk.Whisk raisins, if using, together with molasses, maple syrup, salt, oil, and
vanillaintobuttermilkmixture.Addflourinthreebatches,whiskinginbetweeneachbatch,justtoincorporate
andbeingcarefulnottoovermix.Stirincinnamon,bakingpowder,andbakingsodawiththelastbatchofflour.Pourbatterintopreparedpan.Bakefor45to50minutes,oruntilatoothpickinsertedinthecentercomesout
clean.Transferbreadtoawirerackandletcoolcompletelybeforeslicingorstoring.
YIELD:One9-inch(23cm)loaf
CAROBTREATS
Fatsub:naturalfatsinnuts(walnuts) CornFree QuickandEasyHow about a simple dessert or breakfast treat that packs a nutritional punch,contains omega-3s (compliments of the walnuts), and is a distant cousin ofpudding—anditcomeswithanenticinglychewytop?
1/2teaspoonnondairybutter
3/4cup(75g)walnuthalves
1/4cup(48g)rawsugar1/4cup(20g)old-fashionedorquickoats1medium-size,ripebanana11/2teaspoonspurevanillaextractPinchfineseasalt1/4cup(26g)carobpowder1/4teaspoonbakingpowder
PREHEATOVENto350°F(180°C,orgasmark4).Lightlycoat two6-ounce(170-g)oven-saferamekinswithbutter.Combine walnuts, sugar, and oats in food processor. Blend until finely
ground.Addremainingingredientsandprocessuntilsmooth.Divide batter into prepared ramekins. Bake for 10minutes. Enjoywarm or
cold.
YIELD:2servings
CHOCOCADOPUDDING
Fatsub:nooiladded,avocado fornatural fat CornFree GlutenFree
NutFree QuickandEasy
SoyFree WheatFreeThis guilt-free pudding will have people wondering why all puddings aren’tmadefromavocados!Withnoaddedfatorrefinedsugar,it’sokaytogetsecondhelpings.
12ounces(340g)freshavocadoflesh(about4avocados)1/4cup(20g)unsweetenedcocoapowder1/4cup(84g)brownricesyrup1/4cup(84g)agavenectartotaste2teaspoonsfreshlemonjuice1/2teaspoonpurevanillaextractPinchsalt1/4teaspoonchipotlepowder,optional
COMBINEALLINGREDIENTSinablenderandpuréeuntilsilkysmooth.
Divideamong4dessertcupsandchillbeforeserving.
YIELD:4servings
SECTIONSIX
ENJOYKITCHENSUCCESS!
THE COMPLETE CHART OF VEGAN FOODSUBSTITUTIONS
CHAPTER1DAIRY
IFTHEORIGINALRECIPECALLSFOR… REPLACEWITH…
1cup(235ml)buttermilk Combine1tablespoon(15ml)freshlemonjuiceorvinegar,suchasappleciderorwhitebalsamic,with1cup(235ml)unsweetenedsoymilk
1cup(235ml)cow’sorgoat’smilk
1cup(235ml)soymilk1cup(235ml)almondmilk1cup(235ml)hempmilk1cup(235ml)ricemilk1cup(235ml)coconutmilkfordrinking,suchasSoDelicious
1cup(224g)dairybutter 1cup(224g)nonhydrogenated,nondairybutter,suchasEarthBalance1cup(224g)coconutoil3/4cup(168g)vegetableshortening
1cup(235ml)heavycream 1cup(235ml)soycreamer1cup(235ml)full-fatunsweetenedcoconutmilk,orcoconutcream
2scoopsicecream 2scoopssoyicecream2scoopsriceicecream2scoopscoconuticecream2scoopsVanillaLatteIceCream(page38)
2scoopsMapleOrangeCreamySorbet(page38)2scoopsPumpkinIceCream(page40)
1cup(240g)sourcream 1cup(240g)nondairysourcream,suchasTofuttiorFollowYourHeart1cup(240g)BasicTofuSourCream(page21)
1cup(240g)yogurt 1cup(240g)coconutyogurt1cup(240g)riceyogurt1cup(240g)soyyogurt1cup(240g)BasicHomemadeSortaYogurt(page20)
CHAPTER2CHEESE
IFTHEORIGINALRECIPECALLSFOR… REPLACEWITH…
1cup(112g)shreddedcheese 1cup(112g)nondairyshreddedcheese,suchasDaiya
1slicecheese(forsandwiches)
1sliceGalaxyorTofuttiCheeseSlices(availableinseveralflavors)1sliceNuttyPepperjack(page48)
1cup(240g)creamcheese 1cup(240g)nondairycreamcheese,suchasTofuttiorFollowYourHeart
1cup(235ml)nachocheesesauce
1cup(235ml)NachoQueso(page52)
1cup(150g)fetacrumbles 1cup(150g)TofuFeta(page46)
1cup(245g)ricottacheese 1cup(245g)TofuRicotta(page47)
CHAPTER3EGGS
IFTHEORIGINALRECIPECALLSFOR… REPLACEWITH…
1egginbakedgoods,forbinding(forcookiesand
11/2teaspoonseggreplacerpowderwhiskedwith2tablespoons(30ml)warmwater
binding(forcookiesandcakes)
with2tablespoons(30ml)warmwater2tablespoons(16g)cornstarchorarrowroot,oranystarchwhiskedwith2tablespoons(30ml)water21/2tablespoons(18g)flaxseedmealwhiskedwith3tablespoons(45ml)warmwater1/4cup(60g)blendedsilkentofu1/4cup(60g)applesauce,pumpkin,orotherfruitorvegetablepurée
1egginbakedgoods,forleavening(forfluffycakes,muffins,orquickbread)
1tablespoon(15ml)mild-flavoredvinegarcombinedwithnondairymilksoymilkyieldsbestresults)tocurdleandmake1cup(235ml)—worksbestinrecipesthatinvolvebakingsoda1/4cup(60g)nondairyyogurt11/2teaspoonseggreplacerpowderwhiskedwith2tablespoons(30ml)warmwater
1egginbakedgoods,formoisture(forcakesandcookies)
1/4cup(60ml)coconutmilk(foritsfatcontent)1teaspoonoilornut/seedbuttercombinedwithnondairymilks,tomake1/4cup(60ml)1/4cup(60g)fruitorvegetablepurée
1eggwhite 11/2teaspoonseggreplacerpowderwhiskedwith2tablespoons(30ml)warmwaterDissolve1tablespoon(8g)agarpowderin1tablespoon(15ml)water,whip,chillthoroughly,andwhipsomemore.(Wedonotrecommendthisforrecipesthatcallformorethan2eggwhites.)
1egginsavoryfoods,forbinding
11/2teaspoonseggreplacerpowderwhiskedwith2tablespoons(30ml)warmwater1/4cup(60g)blendedsilkentofu21/2tablespoons(18g)flaxseedmealwhiskedwith3tablesppons(45ml)warm
whiskedwith3tablesppons(45ml)warmwater2tablespoons(33g)tomatopasteorothervegetablepuréeorunsweetenednut/seedbutters,asamoisturizingandbindingagent,asinMeatfreeBalls(page114)2tablespoons(15g)flour,starches,breadcrumbs,asabindingagent,asinMeatfreeBalls(page114)orDenverQuiche(page70)
1egginsavoryfoods,forleavening
1/4cup(60g)blendedsilkentofu
Scrambledeggs ScrambledtofuasinSpinachandMushroomTofuScramble(page72)
Hard-boiledeggs Extra-orsuper-frimtofuasinTraditional“Egg”Salad(page68)
CHAPTER4MEAT
IFTHEORIGINALRECIPECALLSFOR… REPLACEWITH…
8ounces(227g)bacon(bits) 8ounces(227g)store-boughtimitationbaconbits,suchasBacuns8ounces(227g)ImitationBaconBits(page143)
8ounces(227g)bacon(strips)
8ounces(227g)store-boughtveganbacon,suchasLightlifeSmartBacon8ounces(227g)BlackForestBacon(page142)
1cup(235ml)beefbroth 1cup(235ml)store-boughtbeef-flavoredvegetablebroth,suchasBetterthanBouillonNoBeefBase1cup(235ml)plainvegetablebroth1tablespoon(15ml)steaksauceand1tablespoon(15ml)soysaucemixedwith1scantcup(205ml)plainvegetablebroth
scantcup(205ml)plainvegetablebroth
8ounces(227g)beef(ground)
8ounces(227g)store-boughtgroundbeefsubstitute8ounces(227g)TVPreconstitutedwithbeef-flavoredbroth
8ounces(227g)beef(steaksorburgers)
8ounces(227g)store-boughtveggieburgers8ounces(227g)Portobellomushrooms8ounces(227g)BakedSeitanCutlets(page130)8ounces(227g)BasicTraditionalBoiledSeitan(page110)
8ounces(227g)beef(strips) 8ounces(227g)BasicTraditionalBoiledSeitan(page110)cutintostrips8ounces(227g)Portobellomushroomscutintostrips
8ounces(227g)chicken(breasts)
8ounces(227g)store-boughtproducts,suchasGardeinorMatchFoods8ounces(227g)BakedSeitanCutlets(page130)
1cup(235ml)chickenbroth 1cup(235ml)chicken-flavoredvegetablebroth,orplainvegetablebroth
8ounces(227g)chicken(stripsornuggets)
8ounces(227g)chicken-stylestore-boughtstripsornuggets,suchasGardeinorMorningstar
8ounces(227g)chickenorturkey(ground)
8ounces(227g)TVPreconstitutedinchicken-flavoredbroth
8ounces(227g)chorizo 8ounces(227g)store-boughtsoychorizo,suchasSoyrizo8ounces(227g)SeitanChorizoCrumbles(recipeincludedin500VeganRecipes)
8ounces(227g)crab(lump) 8ounces(227g)store-boughtimitationcrab,suchasMatchFoods
8ounces(227g)delimeats 8ounces(227g)store-boughtvegandelimeat
8ounces(227g)delimeats(slices)
8ounces(227g)store-boughtvegandelimeatslices,suchasTofurkyorYves8ounces(227g)BasicTraditionalBoiledSeitan(page110)thinlysliced
8ounces(227g)fish(fillets) 8ounces(227g)Fish-ySticks(page145)8ounces(227g)WhiteBeanCutlets(page220)
8ounces(227g)hotdogs 8ounces(227g)store-boughtveganhotdogs,suchasTofurkyorTofupups8ounces(227g)All-AmericanHotDogs(page136)
8ounces(227g)pepperoni 8ounces(227g)store-boughtveganpepperoni,suchasYves8ounces(227g)TVPorSeitanPepperoni
8ounces(227g)cannedtuna 8ounces(227g)store-boughtmocktuna,suchasTun-o8ounces(227g)HappySeaTempehSalad(page146)
CHAPTER5BY-PRODUCTS
IFTHEORIGINALRECIPECALLSFOR… REPLACEWITH…
1cup(224g)butterorlard 1cup(224g)nondairybutter,solidcoconutoil,orvegetableshortening
Fooddye Beet,tomato,spinach,carrot,blueberryjuiceorpowderStore-boughtnaturalfooddye,suchasIndiaTree
Gelatin Agar,fruitpectin,carrageenan,locustbeangum
1cup(235ml)honey 1cup(235ml)agavenectar,barleymalt,puremaplesyrup,blackstraporregularmolasses
CHAPTER6GLUTEN
IFTHEORIGINALRECIPECALLSFOR… REPLACEWITH…
1cup(125g)all-purposeflour
1cup(120g)HomemadeAll-PurposeGluten-FreeBakingMix(page173)orstore-boughtGFbakingmix
1cup(200g)pearlbarley,uncooked
1cup(185g)uncookedbrown,white,orwildrice1cup(168g)uncookedquinoa1cup(200g)uncookedmillet1cup(193g)uncookedamaranth
1cup(19g)puffedwheat 1cup(16g)puffedbrownorregularrice,quinoa,millet,amaranth
8ounces(227g)seitan 8ounces(227g)tofu,tempehorTVP
CHAPTER7SOY
IFTHEORIGINALRECIPECALLSFOR… REPLACEWITH…
1cup(155g)shellededamame
1cup(240g)limabeans,cannellinibeans,garbanzobeans,orfavabeans
1cup(235ml)soymilk 1cup(235ml)othernondairymilk,suchasalmond,coconut,rice,oat,orhemp.(Bemindfulthatnosoyishiddeninstore-boughtnondairyalternativestosoymilk)
8ounces(227g)tofu,tempeh,orTVP
8ounces(227g)seitan,beans,orotherlegumes(exceptsoybeansoredamame),chickpeatofu,peanuttofu
Soy-basedcheese Rice-basedcheese,Daiya,nutritionalyeast–baseddishes,ornut-basedcheeses,suchasNuttyPepperjack(page48)
CHAPTER8SUGAR
IFTHEORIGINALRECIPECALLSFOR…
REPLACEWITH…
1cup(225g)brownsugar,packed
1cup(192g)darkevaporatedcanejuice,suchasSucanat1cup(235ml)liquidsweetener,decreaseotherliquidby1/3cup(80ml)oraddextra1/4cup(30g)flour
1cup(235ml)liquidsweetener
1cup(235ml)agavenectar,barleymalt,puremaplesyrup,blackstraporregularmolasses,brownricesyrup,fruitsyrup1cup(192g)drysweetener,increaseliquidby1/3cup(80ml),ordecreaseflourby1/4cup(30g)Fruitpurée,fruitjuiceconcentratefornondairyyogurtsorsmoothies,totaste
1cup(192g)whitesugar 1cup(192g)evaporatedcanejuice1cup(235ml)liquidsweetener,decreaseotherliquidby1/3cup(80ml)oraddextra1/4cup(30g)flour
1cup(120g)powderedsugar 1/2cupplus2tablespoons(120g)evaporatedcanejuicegroundinaverydryblenderuntilpowdery1cup(120g)store-boughtorganicpowderedsugar
CHAPTER9FAT
IFTHEORIGINALRECIPECALLSFOR… REPLACEWITH…
1/2cup(112g)dairybutter 1/2cup(112g)nonhydrogenated,nondairybutter
1/2cup(112g)dairybutter(inbakedgoods)
1/4cup(60g)unsweetenedapplesauceorothermild-flavoredfruitorvegetablepurée(driedplums,avocado,beans…)plus1/4cup
(driedplums,avocado,beans…)plus1/4cup(56g)nondairybutter
1/2cup(112g)dairybutter(incakes)
1/4cupplus3tablespoons(105ml)vegetableorothermild-flavoredoil
1/2cup(112g)dairybutter(incookies)
1/4cup(60ml)vegetableorothermild-flavoredoil,maychangethetextureofcookies
1/2cup(112g)shortening 1/2cup(112g)nonhydrogenatedvegetableshortening
1/2cup(60ml)vegetableoil(incakes)
1/4cup(60ml)oilplus1/4cup(60g)unsweetenedapplesauceorothermild-flavoredfruitorvegetablepurée(avocado,beans…)
Vegetableoil(tosautévegetables)
Pinchsalttoreleasemoisturefromveggies,plusvegetablebroth,water,wine,orbeerasneededNon-stickcookingsprayFreshherbsandseasoningstoboostflavor
AcknowledgmentsThankyou,AmandaWaddell,andwillkiesteratfairWindsPressforputtingupwithusonceagain; toNancyKing forbeing thebest typo slayer; toRosalindWankeforherinvaluablephotographytips;andtoCarolHoltzforabeautifullydesignedbook.
The“Besters”:Courtney Blair,Monika Soria Caruso,Michelle Cavigliano, Becca Cleaver,
LisaCoulson,AmyGedgaudas,HeatherGraves,RickiHeller,KatHindmarsh,Jenny Howard, Kathleen Mather, Monique and Michel Narbel-Gimzia, TamiNoyes, Jolynn Ochoa, Kat Raese, Constanze Reichardt, Luciana Rushing,AshleyStephen,KarenStewart,NinaStoma,LizWyman,andAndreaZeichner.
Themany businesses and people who supported us when 500 Vegan Recipescameout:JoshandMichelleatwww.herbivoreclothing.comJulieandJayHassonatwww.everydaydish.tvLindseyandMelanieatwww.shophumanitaire.comLeighatwww.cosmosveganshoppe.com
WholeFoodsMarketRusso’sBookstore
Joniwouldliketothankrich,Bryan,Jesus,MattandtherestoftheLAGWFMcrewforworkingaroundherridiculousscheduleandstandingbehindheralongtheway.Shewouldalsoliketothankherhusband,Dan:Iloveyou,baby!And,Celine,therearenotevenwords...
Celinewould like to thankherhusband,Chaz, forsacrificinghisgirlish figureforthesakeofanothercookbook;hercatsforkeepingherinsane;herparentsforbeingthemostsupportiveandgenerouspeopleshe’severknown;AfsoonAzizifor beingmade of kindness; and last but definitely not least, Joni:We did itagain!
AbouttheAuthorsJONIMARIENEWMAN,aSouthernCalifornianative,livesinOrangeCountywithherhusband,threedogs,andthecat.Sheisthefounderofjustthefood.com,theauthorofCozyInside,andtheco-
author of 500 Vegan Recipes. You can get in touch with her [email protected].
CELINESTEENwasborninSwitzerlandandcurrentlylivesinCaliforniawithherhusbandandtwocats.Sheisthefounderofhavecakewilltravel.comandtheco-authorof500Vegan
INDEXallergies,8AnimalIngredientsAtoZ(EGSmithCollective),150beans,9,108,172
breadsandbiscuitsBananaChutneyQuickBread,82,245ButterySavoryQuickBread,28CakelikeCornBread,101CoconutCinnamonRaisinBread,197DropItLikeIt’saBiscuit,78GrahamWannabeQuickBread,263GranolaBiscuits,30PearChaiRolls,239ProvencalSocca,182SouthwesternPolenta,184SpeltFlaxSavoryQuickBread,83StickySweetCrunchyBiscuits,241ThinPizzaCrust,118
breakfastfoodsBakedCheeseGrits,44BasicMapleCream,26,80BerrySuisseBircherMuesli,24CarobTreats,264CarrotCakeWaffles,26,80CinnamonFrenchToast,77CocoaBars,191,194CranberryBananaBreakfastCake,79DenverQuiche,70EggsBenedictwithHam,69GingerAppleCoffeeCake,99,231No-KneadBananaBreadWaffles,230PBand(O)JWaffles,229PeanutGingerBerryGoldenOats,231PearChaiRolls,239PuffPastryFruitandCheeseDanishes,161SavorySquashWaffles,204,207SavoryTripleCornWaffles,174SpinachandMushroomTofuScramble,72Stone-GroundCornPancakes,175SunflowerCocoaBarswithMarzipanTopping,194
by-productsubstitutionsagar,153agave,153beetpowder,153carrageenan,153facts,149–150foodcolors,153fruitpectin,154guidelines,150locustbeangum,154make-at-home,154
marshmallows,154nondairybutter,154shoppingfor,153–154vegetablegelatin,154
cakes.Seealsocookies;muffins;pies.BananaUpside-DownCake,195BrowniePuddingCake,15Chick-o-LateBrownieCake,89GF-IngerbreadCake,199GingerAppleCoffeeCake,99,231PerfectCreamCheeseFrostingwithAll-NaturalFoodColors,164,199PurelyPoundCake,192RedWaldorfCake,152–153SpicyandWarmCupcakes,88WackyCake,59,248WhereDoYouGetYourProtein:Cake,87
candiesandtreats.Seealsocakes;cookies;desserts;muffins;pies.CrispyChocolatyCerealCandy,159MapleSpongeCandy,162PopcornandCandyBalls,225RawBananaApple“Leather,”158,206SaltedCaramelWheatTreats,242SesameFudge,166
cheesesubstitutionsBakedMacadamiaNutBrie,48facts,43Fondue,53guidelines,43make-at-home,45–48MarinatedBuffalo-StyleTofuMozzarella,47NuttyPepperjack,48,122shoppingfor,45TofuFeta,46TofuRicotta,47Walnut“Parmesan”Sprinkles,51
chiaseeds,9
condimentsAjiVerde,112,208BananaChutney,245
cookies.Seealsocakes;desserts;muffins.AmarettiCookies,189ChipotleCaramelCookies,238CinnamonOatCookies,94CocoaBars,191,194CookieCookies,92FlourlessPeanutButterCookies,187FudgyCappuccinoCrinkles,171No-Sugar-AddedCakeyChocolateCookies,243PeanutButterChocolateChipCookies,188Snickerdoodles,62SunflowerCocoaBarswithMarzipanTopping,194SuperfudgyCoconutCookieBars,185SweetPotatoBars,94TamarindBananaCookies,98WalnutCookies,91
crackersGrahamCrackerCrust,41RawFlaxandHempSeedCrackers,158,176,206
dairysubstitutionsalmondmilk,16bananas,65BasicHomemadeSortaYogurt,20,231BasicOliveOilButter,19BasicPeanutMilk,21BasicTofuSourCream,21BasicVanillaCashewMilk,22,38coconutmilk,16,18facts,13guidelines,14hempmilk,16make-at-home,18–23margarine,16MilkChocolateBar,23nondairybutter,16nondairybuttermilk,18nondairycreamer,16,18nondairyevaporatedmilk,18nondairyhalf-and-half,18nondairymayo,65nondairysourcream,17,65nondairyyogurt,17,65nutbutters,17,65oil,65peanutbutter,65powderedmilk,17ricemilk,17shoppingfor,16–17soymilk,17,18tofu,65vegetablepurée,65
vegetableshortening,17WhiteChocolateBar,23
desserts.Seealsocandiesandtreats;cookies.ABCMousseTopper,75,244Ambros-ishSalad,167ApplePumpkinPie,237BakedApplePuddings,231,240BananaUpside-DownCake,195BasicChocolateMapleDessert,26BerryFroYo,36BrowniePuddingCake,15CaramelBakedApples,233CarobTreats,264CarrotGingerMuffins,205Chick-o-LateBrownieCake,89ChococadoPudding,264ChocolateChipMuffins,176ChocolateMuffinswithFruityChocolateTopper,254ChocolatePudding,36ChocoPBSyrup,232,235ChocoplumPie,97,236CranberryAlmondCustardPie,196FrozenPotsdeCremé,39FruitJigglers,166FruityChocolateTopper,75GF-IngerbreadCake,199GingerAppleCoffeeCake,99,231LemonCake,163LemonRaspberryFruit-FilledDessert,245LemonTartinTwistedGrahamCrackerCrust,41MapleOrangeCreamySorbet,38Marzipan-FilledPillows,90PBandJPie,84
PerfectCreamCheeseFrostingwithAll-NaturalFoodColors,164,199PuffPastryFruitandCheeseDanishes,161PulpNotFictionMuffins,21,75PumpkinIceCream,40PurelyPoundCake,192RedWaldorfCake,152–153SavoryChutneyMuffins,27Speculoos-SpicedCookies,97SpicyandWarmCupcakes,88StickySweetCrunchyBiscuits,241SuperPeanutPumpkinMuffins,74SweetPotatoBars,94SweetTiropitakia,160TofuCremeBrulee,193VanillaLatteIceCream,38WackyCake,59,248WalnutChocolateBrownies,36,88WhereDoYouGetYourProtein:Cake,87WhiteChocolateOrangeCornMuffins,252dips.Seealsosauces;spreads;toppings.CoolRanchDippingSauce,123Fat-FreePlumDippingSauce,255Fondue,53NachoQueso,52,184SpicySushiSauce,144TamarindAlmondDip,124,257
dressingsI’veGottheBluesDressing,50No-FatBalsamicMustardDressing,257SuperSimpleCreamyDijonDressing,155
eggsubstitutions
agarpowder,63applesauce,63bananas,63BasicSoymilkMayo,67BasicTofuMayo,66bindingagents,64coconutmilk,64driedfruit,64facts,59flaxseed,64floursandstarches,64guidelines,60–61homemademilkpulp,64make-at-home,63–65nondairypudding,64shoppingfor,63
fatsubstitutionsapplesauce,249beer,249,250borageoil,249canolaoil,249coconutoil,249cookingspray,251cornoil,249facts,246flaxseedoil,249fruitjuice,249,250fruitpuree,250grapeseedoil,249guidelines,247–248hempoil,249herbsandspices,250make-at-home,250–251nondairybutter,249nutbutters,251oliveoil,249,251peanutoil,249saffloweroil,249sesameoil,249shoppingfor,249vegetablebroth,249,250vegetablejuice,249,250vegetableoil,249vegetablepuree,250vinegar,250walnutoil,249wine,249,250
flours,9,11,64,109,170,172foodallergies,8
frostings.Seedesserts.
gluten-freesubstitutionsamaranth,172beanflour,172coconutflour,172facts,169flour,172gluten-freecertified,172guargum,172guidelines,170HomemadeAll-PurposeGluten-FreeBakingMix,173InstantClearJel,172make-at-home,173quinoa,172riceflour,172shoppingfor,172–173sorghumflour,172starches,172xanthangum,173
icecreamBerryFroYo,36MapleOrangeCreamySorbet,38PumpkinIceCream,40VanillaLatteIceCream,38
liquidsmoke,10
macapowder,10
maindishesAll-AmericanHotDogs,136BabyBackRibs,140BakedPestotatoes,56BakedSeitanCutlets,122,130“Beef”andBroccoliBowls,132BeerBatteredCornDogs,136,137ButternutLentilBurgers,129CarrotGingerBurgers,32,114Cheesy“Chicken”Casserole,121“Chicken”CordonBleu,122CreamyButternutPastaBake,33CreamyPolentaChiliBake,57CrispyTofuVeggieSpringRolls,124,255,257DenverQuiche,70DijonPortobelloSteaks,112Fish-yStickswithTartarSauce,145GreenTempehVeggieFeast,133Indian-SpicedPumpkinGratin,54Mamou’sSpaghettiallaBolognese,134MeatfreeBalls,114MushroomMargaritaFajitas,221OrangeCountyRolls,144OrangeMolassesGrilledTempehKebabsinCurlyMustardGreens,262PapetVaudois,29PineappleTempehCrumbles(withPizzaOption),118,120PizzaPepperoniTopping,138PotatoChutneyOverRice,222ProvencalSocca,182Refined-Sugar-FreeSweetPizza,235RusticPastaBake,215SalisburySteakwithMushroom,Onion,andSageSauce,111SavoryArtichokePie,55,70
SesameOrangeTempehwithCaramelizedOnionsPizza,118,119SesameStir-Fry,202Shepherd’sPie,127SouthwesternPolenta,184Spiralswith“Feta”andSpinach,52SteakwithSweetPepperSauce,107TacoMeat,117ThinPizzaCrust,118ToffaloHotWingswithCoolRanchDippingSauce,123WesternBaconCheeseburgers,116WhiteBeanCutlets,220
mayonnaise,65,66,67
meatsubstitutionsBasicTraditionalBoiledSeitan,110beansandgrains,108brats,108breakfastsausages,108delislices,108facts,104fakebacon,108gardein,108guidelines,104–106hotdogs,108make-at-home,109,110seitan,108shoppingfor,108–109soychorizo,108soycurls,109tempeh,109tofu,109TVP(TexturedVegetableProtein),109veggieburgers,108vitalwheatgluten,109
muffins.Seealsocakes;cookies;pies.ABCMouseTopper,244CarrotGingerMuffins,205ChocolateChipMuffins,176ChocolateMuffinswithFruityChocolateTopper,254PulpNotFictionMuffins,21,75SavoryChutneyMuffins,27SuperPeanutPumpkinMuffins,74WhiteChocolateOrangeCornMuffins,252
nondairymilk,10,18nutbutters,10,17,65,251
nutritionalyeast,10
oils,10,65,249,251
pepper,10pies.Seealsocakes;cookies;muffins.
ApplePumpkinPie,237ChocoplumPie,97,236CranberryAlmondCustardPie,196PBandJPie,84SavoryArtichokePie,55,70Shepherd’sPie,127
“roostersauce.”Seesriracha.
saladsAmbros-ishSalad,167Barley,Spinach,andWalnutSalad,218BeetRiceSalad,216ColdMultigrainSalad,261CurryTofuandArugulaSalad,177HappySeaTempehSalad,146“Hard-BoiledEgg”Salad,68I’veGottheBluesDressing,50Kablooey!,258MadameEdamameSalad,135No-FatBalsamicMustardDressing,257SpicyGreenVerdeMacaroniSalad,100SpicyMangoCucumberSalad,258SpicyRedBuffaloSalad,100SuperSimpleCreamyDijonDressing,155SurfandTurfSalad,147Tempeh,Corn,andArugulaSalad,177Traditional“Egg”Salad,68
salt,10sauces.Seealsodips;spreads;toppings.
AjiVerde,112,208BuffaloSauce,123CheesyNo-CookSauce,51CoolRanchDippingSauce,123Fat-FreePlumDippingSauce,255SpicySushiSauce,144
seaweed,10,153Shrierfamily,157
sidedishesBlackForestBacon,122,142Cherry-GlazedTofu,157ChiliConCarne,118CurlyMustardGreens,33,207GreenBeanswithToastedPecanGravy,214HomemadeApplesauce,231Horseradish,Chive,andPotatoCroquettes,179lalapenoCranberryPapayaCouscous,260LimasforLimaLovers,218LinguinewithGreenBeansandSpinachWalnutPesto,214Mac&CheeseMix,50MashedSavorySquash,204,207PearandCauliflowerCurry,32,114Pumpkin-DressedSlawwithChipotleWalnuts,31QuinoaLentilPilaf,178RawDulseCrisps,158RedThaiCoconutCurryRice,219SmashedPepperPeas,260SmokyPotatoWedges,129,131TandooriSpicedSeitan,209,220TomatoCaperCouscous,219YuccaFries,112,178,208,258
soupsandstewsBBQBeans,116,156CreamyEggplantStew,211FrenchOnionSoup,181InstantPotatoCheeseSoup,180–181PumpkinBisque,34RedWineRagout,180SmokyTequilaChili,210SoupoftheShrier,157TortillaSoup,213Triple-BStew,211
soysauce,11
soysubstitutionsfacts,200guidelines,201make-at-home,203shoppingfor,203
spreads.Seealsodips;sauces;toppings.RoastedSquashandLentilSpread,256RoastedTomatoAioli,35,112,182TripleOliveSpread,35,182
sriracha,11stews.Seesoupsandstews.
sugarsubstitutionsagavenectar,226barleymaltsyrup,226blackstrapmolasses,226brownricesyrup,226chocolatesauce,228datesugar,226,228evaporatedcanejuice,226facts,223fruitpurées,228guidelines,224make-at-home,228maplesyrup,226,228palmsugar,226powderedsugar,228shoppingfor,226–227Sucanat,226sugarcane,226sugarsubstitutes,11,223,227sugarsyrups,11,153,224,226,228Truvia,227xylitol,227Z-Sweet,227
tamarindpaste,11tempeh,11,109,146,201tofu,11,65,109,201toppings.Seealsodips;sauces;spreads.
ABCMousseTopper,75,243,244ChiliConCarne,136ChocoPBSyrup,232,235FruityChocolateTopper,75,254ImitationBaconBits,143,180
JalapenoCranberryPapayaCouscous,260PineappleTempehCrumbles(withPizzaOption),118,120PizzaPepperoniTopping,138SeasonedCroutons,207SpicyHarissaOverCrostini,209TomatoAlmondHummus,255
treats.Seecandiesandtreats.
vitalwheatgluten,11,109
Waddell,Amanda,191
xanthangum,11,173
yeast.Seenutritionalyeast.
This book is dedicated to all who areworking, in their own big or smallway,onmakingtheworldafargentlerandmorerespectfulhabitatfortheanimalkingdom.
Text©2011CelineSteenandJoniMarieNewmanPhotography©2011FairWindsPressFirstpublishedintheUSAin2011byFairWindsPress,amemberofQuaysidePublishingGroup100CummingsCenterSuite406-LBeverly,MA01915-6101www.fairwindspress.com
Allrightsreserved.Nopartofthisbookmaybereproducedorutilized,inanyformorbyanymeans,electronicormechanical,withoutpriorpermissioninwritingfromthepublisher.
151413121112345
ISBN-13:978-1-59233-441-4ISBN-10:1-59233-441-5
Digitaledition:978-1-61059521-6Softcoveredition:978-1-59233-441-4
LibraryofCongressCataloging-in-PublicationDataSteen,Celine.
Thecompleteguidetoveganfoodsubstitutions:Veganizeit!Foolproofmethodsfortransforminganydishintoadeliciousnewveganfavorite/CelineSteenandJoniMarieNewman.p.cm.Includesbibliographicalreferencesandindex.ISBN-13:978-1-59233-441-4ISBN-10:1-59233-441-51.Meatsubstitutes.2.Foodsubstitutes.I.Newman,Joni-Marie.II.Title.TX838.S742010641.5’636—dc22
2010028369
Coverdesign:NancyIdeBradham,bradhamdesign.comBookdesign:carolholtz|holtzdesign.comPhotography:CelineSteen|havecakewilltravel.comPrintedandboundinChina