Jodi and Amy

Jodi and Amy

Vegan, Vegetarian or Flexitarian?

Vegans are those who eat plant products only. No products derived from animals, meat, eggs, dairy, honey, fur or leather.

Becoming a Vegan is very challenging.

If its overwhelming becoming a VEGAN, here are some groovy choices to start with:

Vegetarians eat mostly plant products. A lacto-vegetarian include plant foods + dairy. A lacto-ovo vegetarian include dairy + eggs. A Vegetarian who will eat fish is called pescevegetarian or piscetarian, but consume no red meat, chicken or pork.

Flexitarians are those who eat a mostly vegetarian diet, but occasionally eat meat.

*Enjoy our 125+ Pink Vegan Recipes (low sodium)! All of our recipes can be altered to suit the needs of Vegans, Vegetarians and Flexitarian's alike!

*This blog is an attempt to provide healthier low sodium recipe choices. Scientific evidence overwhelming suggests that we need to use less sodium and add many fruits and vegetables to our diet.

*Calcium, eat broccoli, beans, leafy green vegetables, almonds, soy milk, tofu and calcium-fortified orange juice!

*Protein, beans, lentils, tofu, soy or almond milk, peanut or almond butter, peas, tempeh, whole grains, brown rice, oatmeal, quinoa, walnuts and almonds, seeds and seitan (wheat gluten).

*B12 (which is not found in plants), for a healthy nervous system. Make sure to include beans, nuts, whole grains and leafy green vegetables for iron.

*Omega-3 fatty acids, another essential nutrient. Found in fish, flax seeds, hemp seed and oils and algae.

*Choline, found in lettuce. Buy dark leafy green lettuce, like Romaine.

*ALWAYS CONSULT YOUR PHYSICIAN BEFORE MAKING A DIETARY CHANGE*

Wednesday, March 31, 2010

Jumbo Stuffed Shells

We baked a pan of these ahead of time and let them cool. We placed them in a rolling cooler and took a train trip down to San Diego. We reheated the shells in the microwave in our hotel room. This was one of the first Vegan Italian dishes we tried and it was a hit (served with Vegan Cabernet wine of course)! Don't be afraid of the amount of spices in this recipe, that's what makes it taste so good and remember no need to add salt! After supper, we sat out under the stars and watched Christopher Cross and Air Supply in concert!

2 c crushed tomatoes

1/2 T fresh squeezed lemon juice

1 T garlic powder

1 t onion powder

1 T dried oregano

1 t dried basil

1 t paprika

In a bowl, combine crushed tomatoes, lemon juice, garlic powder, onion powder, oregano, basil and paprika. Spread a thin layer over the bottom of 9 x 13 pan or baking dish.

1 package (12.3 oz) any silken tofu (Mori-Nu tetra package works well)

1 t fresh squeezed lemon juice

1/4 c nutritional yeast (we use Bragg)

1 T dried basil

1/2 t onion powder

1/2 t dried oregano

1/4 t fresh cracked black pepper

4 garlic cloves minced

1 package (10 oz) frozen chopped spinach, thawed, drained and squeezed dry (we recommend chopping it even more so that it is not stringy in your dish) or you could use fresh baby spinach (we prefer fresh) if you have it on hand.

16 cooked jumbo pasta shells (if using manicotti shells (tubular), they are easier to stuff uncooked. Just make sure there is enough liquid so they cook in the sauce and bake them longer).

In a food processor, blend tofu, lemon juice, nutritional yeast, basil, onion powder, oregano, pepper and garlic until smooth. Pour into another bowl. Stir in spinach until well combined. Spoon about 1-1/2 T tofu filling into each pasta shell. Arrange stuffed shells in a prepared pan or baking dish; spread with remaining tomato mixture. Cover and bake at 350 degrees for 30 minutes (or up to an hour for uncooked shells).

Sunday, March 28, 2010

I Don't Like Carrots...

My entire life I have said, "I don't like carrots", I don't like frozen peas either! So to be fair to all of you who are carrot lovers, I will share this yummy recipe with you!

- Vegan Mama Jodi

1/2 t cumin seeds

2 T extra virgin olive oil

1 t fresh ginger minced

1 - 1/2 c peeled and sliced carrots, cut 1/4 inch thick (or just use baby carrots)

2 T water

1 t fresh squeezed lemon juice

1 t pure maple syrup

*Fresh or dried parsley makes a nice garnish

Over medium heat in a dry saute pan toast cumin seeds, shake the pan back and forth until seeds start to pop and become aromatic. Add olive oil and ginger, saute for 2 minutes. Stir in carrots and turn heat down to low. Add water, cover and let simmer until fork tender. Stir in lemon juice and pure maple syrup. Makes 4 servings.

Wednesday, March 24, 2010

"Gimme More" Guacamole!

This is a guacamole recipe without all the guilt!

1 - 15 oz can white kidney beans (cannellini), drained and rinsed

1 T fresh squeezed lime juice

1 jalapeno chile seeded and chopped fine (wear gloves if your pepper is hot!)

1/2 c loosely packed cilantro leaves

1/4 c onion, chopped

1 ripe avocado, pitted

2 plum tomatoes, seeded and chopped

In food processor puree beans and lime juice until smooth. Transfer to a medium bowl.

Place jalapeno, cilantro and onion in processor and puree until thick and juicy.

Scoop avocado out of peel and into bowl with beans, mash with a fork until blended.

Cut tomatoes in half and squeeze out the seeds and juice. Chop tomatoes. Stir tomatoes and onion mixture into bean/avocado mixture until blended.

Serve with your favorite tortilla chips or fresh vegetables. Guacamole is best served right away. You can make this up to one hour ahead of time. Keep covered and refrigerated until you are ready to serve. Then, get ready to hear "Gimme More"!!!

Sunday, March 21, 2010

Mums Muffins

This is Grandma Beth's bran muffin recipe, it has been VEGANIZED! Most bran muffins are bland, the spices in this recipe really jazz them up! A family favorite hot and fresh out of the oven, but don't eat too many (they are full of fiber). Whip up a batch and watch them disappear!

(1) 1 c unbleached flour

(2) 1 c oat OR wheat bran

(3) 3/4 c Vegan dark brown sugar

(4) 2 t baking powder

(5) 1/2 t ground ginger, 1/2 t ground cloves, 1/2 t ground nutmeg and 1 t ground cinnamon

Mix 1, 2, 3, 4 and 5 in a medium bowl.

(6) 6 T canola oil (1/3 c)

(7) 3/4 c raisins

(8) 1 egg substitute (Ener-G egg replacer works well, 1-1/2 t Ener-G to 2 T warm water)

(9) 1 c boiling water

In a small bowl combine 6, 7 and 8, slowly stir in 9. Mix wet ingredients into dry, scoop batter into muffin papers 3/4 full. Makes 1 dozen.

Bake 425 degrees for 20-25 minutes.

Wednesday, March 17, 2010

"Weezie's" Committee Salad

This recipe is from our friend Louise Perkins (known to our family as "Weezie"). At age 6 Karen could not say Louise, it always came out "Weezie". Louise battled breast cancer for many years and is no longer with us, she was a great friend and a great chef! She made our family some of the most fabulous dinners and this salad was served at every one! We love you and miss you "Weezie"! You would be so proud of our "Pink Vegan" blog!!!

1/2 c canola oil

3 T red wine vinegar

1 T fresh squeezed lemon juice

2 t Vegan cane sugar

1/2 t dry mustard powder

1 garlic clove crushed

Mix ingredients together and set aside. This dressing can be mixed up ahead of time.

1/2 c sunflower seeds

1/2 c slivered almonds

2 T "Earth balance" buttery spread or sticks

Saute 1/2 c sunflower seeds and 1/2 c slivered almonds in 2 T "Earth Balance" buttery spread or sticks until browned. Cool on a plate with a paper towel and set aside.

1 head green leaf lettuce (Amy loves to substitute with baby spinach leaves)

2 - 3 green onions

1 - 10 oz can mandarin oranges, drained

In a bowl, tear 1 head of green leaf lettuce into bite size pieces. Add 2 - 3 green onions chopped fine. Add 1 - 10 oz can of mandarin oranges, drained. Toss in nuts and dressing just before serving.

Sunday, March 14, 2010

Cracked Pepper Gingersnaps

A good friend gave this gingersnap recipe to Grandma Pittman and it has become a family favorite! It has been Veganized! Don't let the secret ingredient frighten you, it's "black pepper"!

3/4 c Vegan shortening

1 c Vegan cane sugar

1 egg substitute (Ener-G egg replacer 1-1/2 t Ener-G to 2 T warm water)

4 T molasses

2 c unbleached flour

2 t baking powder

1 t ground cinnamon

1 t ground cloves

3/4 t ground ginger

1/4 t black pepper

In a large bowl cream shortening, sugar, egg replacer and molasses. In a small bowl, mix flour, baking powder, cinnamon, cloves, ginger and black pepper. Add dry ingredients to creamed mixture and mix well. Shape into 1" balls, dip in Vegan cane sugar and flatten to approx. 1/4" (we use the bottom of a water glass sprayed with oil for flattening).

Bake 370 F for 8 - 10 minutes.

Wednesday, March 10, 2010

California Chickpea Spinach Curry

Beans and greens are very important to a Vegan diet. If you love curry (found in the spice section), this recipe will become one of your favorites! Keeping it Vegan, coconut milk is used in this recipe instead of cream and butter! The aroma from this dish will make your mouth water!

1 T extra virgin olive oil (or canola oil)

1 T Vegan shortening

1 t ground cardamom

1 t ground cinnamon

1 T curry powder

1/2 t ground cumin

1 - 1/2 c onion, finely chopped

5 garlic cloves, minced

2 T fresh ginger root, grated (or 1 t ground ginger)

Fresh cracked black pepper to taste

1 - 15 oz can chickpeas (Eden Organic No Salt Added)

1 - 14.5 oz can diced tomatoes (Trader Joe's Organic Diced and No Salt Added)

1/2 c coconut milk

1 lb baby spinach leaves (this sounds like a lot, but it wilts)

*Add the juice from 1 - 20 oz can of pineapple chunks, if using pineapple as one of your toppings!

Over medium heat, in a large frying pan add extra virgin olive oil and shortening. Add cardamom, cinnamon, curry and cumin. Stir for a minute. Add onion and cook until tender 4-5 min. Add garlic, ginger, and pepper, cook 1 more minute. Add chickpeas, tomatoes and coconut milk. Bring to a boil, reduce heat, cover and let simmer for approx. 10 min. or until chickpeas are tender. Add spinach and cook for 1-2 min., until spinach is wilted. This is good served over brown rice. 4 - 6 servings.

*Toppings: pineapple chunks, cashews or peanuts, shredded or flaked coconut and chutney.

Sunday, March 7, 2010

Vegan Corn Dogs/Onion Rings

One recipe makes 6 corn dogs, we usually eat 2 each! Which means you might want to double the recipe! If you want to use the same batter for onion rings, just keep making more batter! You are going to be in a deep frying frenzy anyway, so batter up!

6 - Vegan hot dogs (we use Tofurky brand)

6 - skewers (we cut the skewers in half)

1/2 c yellow cornmeal

1/2 c unbleached flour

1 t dry mustard powder (found in spice section)

1 egg substitute (Ener-G egg replacer 1-1/2 t Ener-G to 2 T warm water)

1 T Vegan cane sugar

1 t baking powder

1/2 c soy, almond OR rice milk (add more milk if batter gets thick)

1 T melted Vegan shortening

In a bowl, mix cornmeal, flour, sugar, mustard powder and baking powder. In another bowl combine soy milk, egg replacer and shortening. Add to dry ingredients and mix until smooth. Pour batter into a tall glass. Skewer dogs and dip them into batter, swirl dogs as you come up out of the batter to make sure they are well coated. Deep fry using a med/high heat oil, (we use canola) to about 350 F, for about 2 min. or until golden brown. If you do not have a fryer, you can use a frying pan, but you will have to turn your dogs using a pair of metal tongs. Drain very hot corn dogs on paper towels. Squirt on some yellow mustard (we use Annie's brand) and relive your youth!

*If using this batter for onion rings, buy a large sweet onion like a Vidalia. Slice onion into 1/2 inch rings and separate. The bigger the rings the better! Dip rings in batter to coat, shake off excess and carefully drop into hot oil. Flip after a couple of minutes until both sides are golden brown. Drain very hot onion rings on paper towels. Serve immediately!

Wednesday, March 3, 2010

Grandma Beth's Funny Afternoon Lake Bread

Grandma made this one afternoon while we were at the Lake house in Missouri. We were all hungry after a day of water skiing, so she made up this bread recipe. It has the same texture as a biscuit and it has a really good spicy kick to it. We love it and we love you grandma!

2 c flour (unbleached, wheat or any combination)

1 T baking powder

2 T Vegan cane sugar

1 t onion powder

1 t garlic powder

1 t cayenne pepper

2/3 c soy, almond OR rice milk

1/3 c canola oil

Heat oven to 450F. Mix all ingredients together and the knead on a floured board about 10 times. Shape into a flattened round ball. Place on a oiled cookie sheet (we use non-stick cooking spray oil). Cook for 25 minutes. Serve with "Earth Balance" buttery spread or sticks or with your favorite Vegan soup!