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*

Sunday, May 30, 2010

Bernie's Brown Buns

Bernie loves fresh hot bread and buns! He would watch and help his Grandma Stewart make fresh hot bread and buns on the family farm in Manitoba. He has many fond memories of the summers he spent there. Amy and I were also lucky enough to make buns with Grandma Stewart (Great-Grandma to Amy) in our kitchen in Alberta when Grandma came to visit.

Makes 12 - 16 buns (depending on the size you like)

4 - 5 c flour (we mix half unbleached and half whole wheat pastry flour)

2 pkgs dry yeast

1 cup soy, almond OR rice milk

3/4 c water

1/2 c canola oil

1/4 c Vegan cane sugar

If you have a food processor, use it!

Mix 2 c flour and yeast in a bowl or food processor.

In a microwaveable bowl, heat soy milk, water, oil and sugar. Heat until lukewarm, approx. 1 1/2 minutes in the microwave. Add all at once to flour mixture and beat until smooth. Mix in enough flour to make a soft dough (2-3 more cups). Mix well, then turn out onto a floured surface and let the dough rest under a bowl for approx. 10 minutes. Shape dough into 12-16 slightly flat balls and place on greased cookie sheet and let rise until doubled in size (20-30 minutes). Bake in a preheated 400 oven for 12-15 minutes(the last 3-5 minutes we spray them with oil).

Wednesday, May 26, 2010

"Cheezy" Scramble (or makes a Heavenly Hollandaise Sauce)

We talk about scrambles a lot. It is a great breakfast dish if you have a large group to feed! There are so many variations to this dish, try different ingredients and make it your own! Ours changes all the time depending on what we have in our Pink Vegan pantry or fridge! Extra firm tofu will give you the most "egg like" texture, just pat it dry with a paper towel and crumble. It will absorb all the wonderful spices and sauces you give it!

For the "cheezy" sauce (can be made into a Heavenly Hollandaise sauce, just add fresh squeezed lemon juice until you have the desired taste you are looking for):

1/2 c unbleached flour

1/2 c nutritional yeast

1 t garlic powder

2 c water

1 t yellow mustard

4 T "Earth Balance" buttery spread or sticks

1/2 - 1 fresh squeezed lemon juice (optional)

Mix the first three ingredients together in a sauce pan. Add water and mix thoroughly. On medium heat, stir until thick and bubbly. Remove from heat and add mustard and margarine. Set aside.

Stir fry:

2 T canola oil, or any other med-high heat oil (1 T for sauteing vegetables and 1 T for scrambling the tofu)

1/2 onion, finely chopped

1/2 green or red bell pepper, chopped

1 pkg extra firm tofu, drained and crumbled

1 t turmeric, adds flavor and yellow color (optional)

Fresh cracked black pepper to taste

In a frying pan or wok:

Saute onion and bell pepper in 1 T canola oil. When the onion and bell peppers are soft, move them to the sides of the pan and scramble your tofu in the middle. Add 1 T canola oil to the center of the pan and add your drained and crumbled tofu. Saute until the tofu becomes golden, mix the onion and bell peppers back in and keep sauteing. Add turmeric for color (optional)and pepper to taste.

Add the "cheezy" sauce and mix in to coat, stir until golden. Depending on how saucey you want it, you might have extra. Save the extra "cheezy" sauce for nachos.

Serve with a side of fried potatoes, Vegan bacon or sausage, toast, biscuits or Vegan English muffins and you will have a feast!

Makes 3 - 4 servings

Sunday, May 23, 2010

Lazy Day Lasagna

If you want to make your favorite Vegan marinara sauce from scratch go ahead, but to make it lazy use any Vegan marinara sauce from a jar! No need to cook your noodles first either, use any regular, whole wheat or brown rice lasagna noodles right out of the box! The noodles will cook in the sauce!

Filling:

2 t extra virgin olive oil

1 large onion, chopped

3 cloves garlic, minced

1 - 10 oz bag of fresh baby spinach

2 - 12 oz pkgs. firm tofu, drained

1 - 8 oz container Vegan cream cheese

1/2 c fresh basil, chopped

1/4 c nutritional yeast

Heat oil in a frying pan over medium high heat, saute onions and garlic until golden. Add spinach and cook until wilted. Transfer spinach mixture to a food processor or blender. Add tofu, cream cheese, basil and nutritional yeast. Puree until mixture is thick and smooth. Season with fresh cracked black pepper.

Lasagna:

5 - 1/2 c Vegan marinara sauce

12 uncooked lasagna noodles

12 oz Vegan Italian sausage links (sliced) OR meatless ground (crumbled)

1 c Vegan shredded soy OR rice mozzarella cheese

Spread 1/4 of your favorite Vegan marinara sauce in the bottom of a 9 x 13 inch baking pan. Cover with 4 noodles, then half of the filling, and another 1/4 of the sauce. Repeat with 4 noodles and remaining filling. Spread sausage evenly over top, and top with 1/4 sauce. Finish with final layer of noodles and remaining sauce. Sprinkle with Vegan shredded cheese.

Cover lasagna with foil and bake at 350 for 45 minutes or until bubbling. Uncover and bake for 15-20 minutes more or until noodles are tender and cheese is melted.

Wednesday, May 19, 2010

Coconut Snowballs

One day we were looking for a quick dessert using coconut and this recipe caught our eye! Easy to make and easy to devour! After they are baked, dip in Vegan melted chocolate chips (using a tongs, dip and swirl coconut tops in melted chocolate and place on a rack to cool).

1 - 1/2 c unsweetened shredded or flaked coconut

1 c unbleached flour

1 t baking powder

1/4 c Vegan cane sugar

1/3 c Agave nectar

1/4 c "Earth Balance" buttery sticks or spread

In a large dry frying pan over medium heat, add coconut and stir constantly until coconut is golden brown. Place browned coconut in a large bowl and cool completely. Once cooled, whisk in flour and baking powder.

In a medium bowl, combine sugar, agave and melted "Earth Balance" buttery spread or sticks. Stir well and add wet ingredients to dry mixture. Mix until just combined, being careful not to over mix. Use an ice cream scoop to make your snowballs. Scoop, pack and carefully place each snowball on a cookie sheet approx. 1 1/2 inches apart.

Bake in a 350 oven for 10-12 minutes, until barely browned around the edges and no longer shiny on top. Let snowballs rest for 10 minutes on the cookie sheet and then let cool on a wire rack. This is when you can dip them in Vegan melted chocolate chips!

Sunday, May 16, 2010

Pink Vegan Pita Bread

Now that you have tackled making our hummus, it's time to make your own pita bread! Make sure your pita bread dough is moist and your oven is hot! The moisture in the pita bread dough turns into gas and pushes the dough out to form a pocket! I remember the first time we made these, we were skeptical? Then we watched the pita's form their pockets through the glass oven door, it was amazing!

1 - 1/2 c warm water

3 T canola oil

1 - 1/2 T Vegan cane sugar

1 pkg. yeast

3 - 3/4 c flour (any combination)

*If you have a food processor, let it do the kneading for you! Pour warm water, canola oil and sugar in a large bowl or food processor, sprinkle with yeast. Add 1 c of flour at a time until the dough comes together and starts to form a ball. I know that you will want to add more flour until this dough is not sticky anymore, DO NOT DO THIS! This dough must stay sticky and wet. If you find working with the wet dough a challenge, wet your hands too! Just make sure your working surface is well floured.

This recipe makes 8-12 pita pockets, depending on how big you decide to make them. As soon as the dough is mixed, cut into 8-12 pieces (a pizza cutter works well), and then roll each piece into a round ball. Place all the balls together (not touching) on a well floured surface and cover with a damp dish towel. Let them sit for 20-30 minutes. Roll balls into discs approx. 1/8"-1/4" thick (you can use your hands or a rolling pin, but be gentle). Place discs onto baking sheets.

Move your oven rack to the bottom and only bake one baking sheet at a time. Preheat oven to 500 degrees! Make sure every time you take a baking sheet out, you let the oven get up to temperature again!

*If your dough is moist enough and your oven is hot enough, your pita bread should make their pockets. Bake for only 5-7 minutes, if they start to turn brown, take them out! Let pita bread cool until you can handle them and then place them in a brown paper bag sealed tightly (we use a clothes pin). They will deflate, forming a flat bread with a pocket. They are still yummy even if they do not form a pocket, tear into pieces to dip into hummus or use with our "Falafel Pita Pockets" recipe.

Wednesday, May 12, 2010

Yummy Hummus

Hummus was introduced to us when we moved to California! There are some good store bought brands out there, but watch the sodium content! Making fresh hummus from scratch is a yummy treat! We will share a made "from scratch" pita bread recipe next time!

15 or 16 oz can garbanzo beans (chick peas) or any white bean of your choice, do not drain

3 T tahini paste

3 T fresh squeezed lemon juice

3 T water

3 T olive oil

3 garlic cloves, chopped

2 T ground cumin

1/2 t cayenne

1 t paprika

Place all ingredients in a food processor or blender. Process until beans are well chopped, approx. 2-3 minutes, scraping the sides every minute to make sure all spices are well mixed in. Coarsely chop your favorite ingredient (like sun dried tomatoes) and add to the bean mixture. Process an additional 2-3 minutes until preferred creaminess. Place in a glass container and cover tightly. Refrigerate several hours to allow flavors to develop. Serve with pita bread, pita chips, raw veggies or crackers.

*You can alter this recipe by adding any of the following ingredients (coarsely chop, add to the bean mixture and process until creamy):

8 sun dried tomatoes

1 bulb roasted garlic

1 roasted red bell pepper

*Wrap a whole bulb of garlic or 1 red bell pepper drizzled with oil in foil and roast in a 350 degree oven until soft, approx. 45 minutes to 1 hour. Let cool, squeeze garlic out of skins or peel and seed red bell pepper)

10 - 12 Kalamata olives (pitted)

Basil, handful of fresh or 1 t dried basil

4 - 6 whole artichoke hearts

*Or any other flavor you prefer!

Sunday, May 9, 2010

Grandma Beth's "Cloud Biscuits"

Another favorite recipe from Grandma Beth, it has been Veganized! These scrumptious little biscuits are devoured at family gatherings! We can usually polish them off, but sometimes there are one or two left. Store in a sandwich bag and they are great with a little jam the next morning!

2 c unbleached flour

1 T Vegan cane sugar

4 t baking powder

1/2 c Vegan shortening

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

2/3 c soy, almond OR rice milk

Sift dry ingredients. Cut in shortening. Combine egg-replacer and soy milk all at once. Knead 20 strokes and gently pat out onto a floured surface. Use a small round biscuit cutter, cut out biscuits and place on an ungreased baking sheet. Bake in a 450 oven for 10-14 minutes or until golden on top.

Makes 2 dozen

Wednesday, May 5, 2010

Tim's Tempting Tempeh-Nadas With Sweet Chili Sauce

We had an "Academy Award Winning Appetizer Party 2010" and this is one of the appetizers that was featured...and the winner is "Tim's Tempting Tempeh-Nadas"! This was the first time we tried this recipe and it won't be the last! In fact, we also made these for Deb's birthday celebration in March 2010! After spending the afternoon at the pool, we served these poolside and proposed a toast to the birthday girl!

*Makes a dozen or more, depending on how big you make them. We use a large circle cookie cutter or a pint glass.

*We usually double this recipe to use up an 8 oz package of tempeh. If you just can't finish them all, freeze uncooked remaining Tempeh-Nada's until you are ready!

The dough (takes time, but worth every minute):

2 c unbleached flour, plus 1/4 c for flouring your work surface

3/4 c cold water

1-1/2 T "Earth Balance" buttery sticks or spread, room temperature

*If you have a food processor, use it!

Pour flour into a large mixing bowl and slowly add water. Mix together creating a firm ball. Knead dough for 5 minutes, wrap in plastic wrap and refrigerate for approx. 20 minutes. While the dough is in the refrigerator, prepare a floured surface and a floured rolling pin.

Remove dough from the refrigerator, unwrap and roll it out until you have a smooth, even square approx. 1/4" thick. Spread dough with "Earth Balance" buttery spread or sticks, fold in the corners so that they meet in the middle, then roll out again. Repeat this one more time to mix the "Earth Balance" buttery spread or sticks into the dough. Form the dough into a ball again, wrap in plastic wrap and refrigerate for another 20 minutes.

The filling:

2 T canola oil, plus at least 1/4 c for quick frying

1/2 c tempeh, crumbled

1 T onion, chopped

1 t green chile pepper, chopped

1/2 t liquid smoke

1 t paprika

1/2 t garlic, crushed

1 t Vegan dark brown sugar

1/4 c green or red bell pepper, chopped

1/2 t ground cumin

In a frying pan heat 2 T canola oil, add crumbled tempeh and onions, stir and cook for 2 minutes. Add chile pepper, liquid smoke, paprika, garlic and brown sugar. Continue to simmer and add bell pepper and cumin. Cook for another 5 minutes, turn off heat and leave mixture in pan.

Remove dough from the refrigerator and roll out onto prepared surface until 1/8" to 1/16" inch thick (if you doubled the recipe, cut ball of dough in half and roll out each half individually). Cut dough into circles, place 1-2 t tempeh mixture into the center of each circle and fold over, creating a half moon shape. Pinch edges to seal.

Over medium high heat, in a separate frying pan, add remaining canola oil (approx. 1/4 c). Carefully place Tempeh-Nadas into hot oil. Using tongs, fry each side until light golden brown. Place on a plate with a paper towel and serve immediately!

*We like to dip them in sweet chili sauce. You can buy Vegan store-bought sauce, but if you have time you can make your own.

Makes 3/4 cup sweet chili sauce

1/2 c rice wine vinegar

1/4 c Vegan dark brown sugar

2 T low sodium soy sauce (Balsamic vinegar or liquid aminos for low sodium)

2 cloves garlic, crushed

1 t crushed red pepper flakes

In a small saucepan, combine all ingredients and bring to a boil. Reduce to medium heat and simmer for 10 minutes. Allow to cool and serve.

Sunday, May 2, 2010

Three Layer Decadent Pie

If you want to impress your guests, give this pie a try! It is one of the first Vegan desserts we ever made and is so amazing it will blow your mind! Also known as "PMS Pie", so if you're having a crumby day, this pie will make it better!

1 - 9" Vegan graham cracker crust (look for ready-made crust like "Arrowhead Mill's")

The first layer is a peanut butter brownie:

3/4 c unbleached flour

1/2 c cocoa powder

1/2 t baking powder

1/2 cup peanut butter

1/2 c Vegan dark brown sugar

2 T canola oil

1 - 1/2 T ground flax mixed with 4 T water (let sit in a measuring cup until gummy)

1/2 t vanilla

1/2 c soy, almond OR rice milk

Brownie:

Combine peanut butter, brown sugar, canola oil, vanilla, soy milk and flax mixture. Add dry ingredients to the peanut butter mixture and mix until well combined. Batter will be thick (so you don't ruin your crust, we suggest flattening the brownie out into a circle and then place it gently into the crust). Bake in a preheated 350 oven for approx. 30 minutes or until toothpick comes out clean. Let brownie cool and prepare the cookie dough.

The second layer is cookie dough:

1 c unbleached flour

3/4 c Vegan dark brown sugar

1/4 "Earth Balance" buttery sticks or spread

4 T soy, almond OR rice milk

1 t vanilla

1/2 c Vegan mini chocolate chips

Cookie dough:

Cream brown sugar, buttery spread and soy milk. Add flour, chocolate chips and mix well. Spread cookie dough over the cooled brownie, making sure to cover right to the edges. Refrigerate while you prepare the mousse.

The third layer is chocolate mousse:

1/2 package extra firm silken tofu (about 1 c)

1/3 c Vegan cane sugar

2-1/2 T cocoa powder

1/2 t vanilla

Mousse:

Process all ingredients in a food processor or blender until smooth, creamy, light and fluffy. There should be no traces of tofu at all. Spread on top of cookie dough layer and refrigerate for at least an hour before serving. You will go mad waiting for this decadent pie!