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, October 31, 2010

Morning Harvest Hash

We wanted something to satisfy our breakfast appetite for lunch, so we decided to make Morning Harvest Hash for Tim's dad's birthday! It was amazing! We also made Amy's Favorite Cinnamon Rolls and Craig's Cracked Wheat Bread!

8 oz shredded Vegan cheddar cheese or mozzarella

1 - 12.3 oz package Mori-Nu Organic Silken Tofu, drained, patted dry and crumbled (for a more scrambled egg texture, use firm or extra firm tofu, drained, patted dry and crumbled)

2 tomatoes, diced

1/2 t fresh cracked black pepper

1/2 t paprika

1 T refined coconut oil, divided

8 oz Vegan chorizo, crumbled OR Vegan bacon or breakfast sausage, crumbled

1/2 onion, chopped

1/2 red bell pepper, diced

2 cloves garlic, crushed

1 lb baby medley potatoes or 2 russet potatoes cut into cubes (roast on an oiled pan in a 350 degree oven for approximately 30-40 minutes OR boil your potatoes until fork tender)

In a large bowl, combine the cheddar cheese, tofu, tomatoes, black pepper and paprika. Set aside.

In a large non-stick or cast iron frying pan over medium heat, add 1/2 T of the coconut oil. Add the Vegan chorizo, onion, garlic and red bell pepper. Heat and stir the chorizo mixture until onions are soft. Turn off the heat, add the chorizo mixture to the tofu mixture and toss. Heat the frying pan again and add the other 1/2 T coconut oil. Pour all ingredients back into the heated pan, stir gently and simmer until bubbling. Stir in the hot potatoes and serve.

Serves 4 - 6

Wednesday, October 27, 2010

Split Pea Soup

Traditional split pea soup is made with smoked ham hocks, we get our smoky flavor from liquid smoke! This soup can be made with green or yellow split peas or lentils. Make some of Bernie's Brown Buns or Craig's Cracked Wheat Bread to serve on the side.

1 package green OR yellow split peas

2 T canola oil

1 t paprika

1/2 t cayenne pepper

1 large onion, diced

1 c celery, diced

1 carrot, chopped

4 t garlic, minced

1-2 t liquid smoke

1-2 T liquid aminos

Fresh cracked black pepper to taste

8 - 10 c low sodium vegetable broth

If you have time soak your split peas in a large bowl overnight, but not necessary. Drain the split peas before adding them to the soup.

In a Dutch oven or large saucepan, heat oil, add paprika and cayenne pepper. Add onions, celery, carrots, garlic and black pepper. Simmer for 10 minutes or until onions are soft. Drain split peas, add split peas and vegetable broth. Bring soup to boil, reduce heat. Add liquid smoke and liquid aminos. Simmer for 2 - 3 hours or until the split peas are soft (add more low sodium vegetable broth or water if your soup gets too thick).

Sunday, October 24, 2010

Craig's Cracked Wheat Bread

This recipe was given to us in the early 1980's by a friend named Craig Reinhem from Minnesota! We have lost touch with Craig, but we still remember him and enjoy his amazing bread! It has been Veganized!
Thank you Craig!

Makes 2 round Artisan loaves

2 c boiling water

2 T "Earth Balance" buttery spread or sticks

2/3 c packed Vegan dark brown sugar or 1/2 c honey (if you are not Vegan)

2 c cracked wheat (bulgur wheat)

Combine boiling water, "Earth Balance" buttery spread or sticks, dark brown sugar and cracked wheat in a large mixing bowl. Cool to warm.

2 T yeast

1/2 c warm water

Meanwhile, in a small bowl, pour yeast into warm water. When the cracked wheat mixture has cooled to warm, add the yeast mixture and combine.

4 - 1/2 to 5 c unbleached flour

Beat in 4 c of unbleached flour, turn out onto a floured surface and knead in enough remaining flour to make moderately stiff dough. Knead 5 minutes. Place in a large oiled bowl and cover. Let rise in a warm place until double (approximately 1 hour). Punch down and shape into 2 round Artisan loaves. Place loaves on 2 oiled cookie sheets, cover and let rise again until doubled in size (approximately 30-40 minutes).

Bake in a 400 degree oven for 30 minutes.

Wednesday, October 20, 2010

Quick Chocolate Cake

If you need to whip up a small cake in a hurry, this is it! This is a very dense cake, fudge brownie like and rich!

Make 1 - 8 x 8 chocolate cake. Serve it unfrosted or make Chocolate Buttercream Frosting/Icing!

1 - 2/3 c unbleached flour

1 c Vegan cane sugar

1/4 c cocoa powder

2 t baking powder

1/2 c Vegan chocolate chips

Mix the dry ingredients in a bowl.

1 c water

1/4 c canola oil

1 T white vinegar

1 t vanilla

Mix the wet ingredients in another bowl.

Add mixed wet ingredients to the mixed dry ingredients and stir until well combined. Oil and flour an 8 x 8 pan and pour in the batter. Bake in a 350 degree oven for 30-35 minutes (or when it springs back when touched).

Chocolate Buttercream Frosting/Icing

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

1/4 c Vegan shortening

1/2 c cocoa powder

1 - 1/2 c Vegan powdered sugar OR icing sugar

2 - 3 T soy, almond OR rice milk

1 - 1/2 t vanilla

Cream "Earth balance" buttery spread or sticks and shortening together, until mixed well. Add the cocoa powder and beat until smooth. Add the powdered sugar 1/2 c at a time and soy milk a little at a time until well combined. Add the vanilla and continue to beat until light and fluffy.

Sunday, October 17, 2010

Curried Tofu with Cashews

I made this recipe up many years ago and named it Curried Cashew Chicken. I always make something special for Amy's birthday dinner and this is one of her choices! Of course we've now Veganized it by using tofu, but it's just as yummy!

- Vegan Mama Jodi

2 t toasted sesame oil (divided)

1 - 14 to 16 oz package extra firm tofu, drained, patted dry and cubed OR a package of your favorite meatless chicken substitute

1 medium onion, sliced

1 c French (not creamy) or Catalina dressing (many have honey in them, look for Vegan)

1 t curry powder (add more to taste)

1 t ground ginger (add 1 T fresh grated ginger if you have it)

3 - 4 T soy sauce (balsamic vinegar or liquid aminos for low sodium)

1/2 t fresh cracked black pepper

3 - 4 drops Tabasco sauce

1 - 8 oz can sliced water chestnuts (drained)

1 - 20 oz can pineapple chunks (save the liquid)

Cashews

Brown rice (cook according to package directions)

In a wok or large frying pan heat 1 t toasted sesame oil, add the cubed tofu and toss until crisp and brown. Remove the tofu from the wok and set aside. Add 1 t toasted sesame oil to the wok, add onion and stir-fry until soft. Add the French dressing, curry powder, ground ginger, soy sauce and black pepper, let simmer for 10 minutes. Add water chestnuts and drained pineapple (add pineapple juice to taste), until heated through. Add the browned tofu and toss lightly. Serve on a bed of steamed brown rice. Sprinkle with cashews just before serving.

Wednesday, October 13, 2010

Mama Jodi's Chili

Chili on a chilly day, what can I say! Serve it in "Mama's Unsalted Salty Bread" bread bowls or with a side of "Chili Cornbread". Top with Vegan cheddar cheese and Vegan sour cream. I have given you the basics, but chili can be altered in many ways, so make it your own!

- Vegan Mama Jodi

1 T canola oil

1 - 12 oz package meatless ground or shreds (we like Yves)

1 medium onion, chopped

1 clove garlic, minced

1/2 red or green bell pepper, diced

2 - 15 oz cans of crushed or diced tomatoes

1 - 15 oz can red or white kidney beans

1 T ground cumin

1 T chili powder

1 t ground paprika

1/2 t crushed red pepper flakes

1 - 4 oz can of green chilies

Fresh cracked black pepper and Tabasco sauce to taste

In a large cast iron skillet or Dutch oven, saute canola oil, meatless ground, onions, garlic and red bell pepper. Add tomatoes, kidney beans, ground cumin, chili powder, paprika, crushed chili peppers, green chilies, black pepper and Tabasco sauce to taste. Let simmer until all the flavors and aroma drive you crazy, then eat!

Sunday, October 10, 2010

Savory Mashed Potatoes

Whip up a batch of Savory Mashed Potatoes to go with our "Meatless" Loaf! Use any potatoes you like, but we like Yukon Gold or red skinned potatoes. A side of our biscuits and "Guiltless" Gravy adds a nice touch too!

*DO NOT peel your potatoes! You lose the best part of the potato if you peel them! Wash them and boil them with the skins on.

2 lbs potatoes, quartered

2 c onions, diced

1/3 c "Earth Balance" buttery spread or sticks

1 T crushed garlic and a few sprigs of fresh chopped chives OR 1 T ground cumin and 1/4 t cayenne pepper (either choice is delicious)

1/2 - 1 c soy, almond OR rice milk (add until desired consistency)

2 T minced fresh thyme (or 1 t dried thyme)

Boil potatoes for approximately 45 minutes or until fork tender.

While potatoes are boiling, saute onions, garlic, chives (or ground cumin and cayenne pepper) and "Earth Balance" buttery spread or sticks over low heat until browned. Turn heat off and add soy milk and thyme.

Drain potatoes and mash or whip with a hand mixer. Add onion mixture to potatoes and continue to mix until well combined. Season with white or fresh cracked black pepper.

Wednesday, October 6, 2010

Pink Vegan Pumpkin Pie

Canadian and American Thanksgiving are just around the corner! Our family often celebrates both, so we can have pumpkin pie twice! If you love pumpkin pie, you don't have to wait for a holiday to make it! Make Louise's Apple Pie crust (9/8/10 recipe) or buy a ready-made crust, just make sure it's Vegan!

Note: use silken (soft) tofu for this recipe!

1 - 12.3 oz package of silken tofu (we use Mori-Nu Organiic Silken Tofu)

1 - 16 oz can of pumpkin puree OR sweet potato puree (approximately 2 c)

1 - 1/2 t ground cinnamon

3/4 t ground ginger

1/2 t ground nutmeg

1/4 t ground cloves

1/3 c canola oil

1 t vanilla

1 c Vegan dark brown sugar

1 - 1/2 T molasses

In a food processor or large bowl, beat all ingredients until smooth. Pour into unbaked pie shell. Bake in a 350 degree oven for approximately 1 hour or until when poked with a toothpick, it comes out clean. Let cool and top with Vegan whipped cream or Vegan ice cream just before serving.

Sunday, October 3, 2010

"Meatless" Loaf

When we think of comfort food, meatloaf and mashed potatoes come to mind. Eat this meal at the table with your family and savor every moment!

2 c rolled oats, divided

2 cloves garlic, minced (2 t), divided

1 bay leaf

1 T canola oil

1 c onion, chopped

1 T herbes de Provence (can substitute Italian seasoning, fine herbs or 2 t poultry seasoning)

1 - 15 oz can diced tomatoes

1 - 8 oz package tempeh

3/4 t white vinegar

3/4 t Vegan cane sugar

3/4 t baking powder

1 - 1/2 c prepared marinara or barbecue sauce

In a saucepan, bring 1-1/2 c rolled oats, 1 t garlic, bay leaf and 1 c water to a boil. Reduce heat, simmer and cook for approximately 10 minutes (stir occasionally). Remove from heat, remove bay leaf and set aside.

In a large frying pan, heat canola oil. Add onion and saute for 3-5 minutes. Add herbes de Provence and remaining 1 t garlic, saute for another minute. Add diced tomatoes in their juice. Crumble tempeh into mixture, stir in vinegar and sugar. Add fresh cracked black pepper to taste. Turn off heat and let cool.

In a food processor or blender, add tempeh mixture, cooked rolled oats mixture and blend until well combined. Add remaining 1-1/2 c rolled oats and baking powder. Pulse just until mixed, do not over mix!

In an oiled loaf pan, spread mixture, pour marinara or barbecue sauce over the top. In a 350 degree oven, bake for 50 minutes to 1 hour or until the top begins to brown and sauce is hot and bubbly.

*Whip up a batch of our Savory Mashed Potatoes, "Guiltless" Gravy, your favorite vegetable and enjoy a feast with your family!