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, November 10, 2010

Perfect Pot Pie

How perfect is that! I think we've all had a pot pie or two, a true comfort food. You can adapt this recipe anyway you like using your favorite Vegan meat alternatives and veggies, until it's just perfect for you!

2 potatoes, cut into small cubes

Boil potatoes until just fork tender (approximately 10-15 minutes), drain and set aside.

3 T canola oil, divided

12 oz meatless ground (Yves meatless beef, chicken or turkey) OR any other meat alternative, like "Gardein" meat free products

4 T soy sauce, tamari (balsamic vinegar or liquid aminos for low sodium), divided

1/2 t garlic powder

1/4 t cayenne pepper

In a large frying pan or cast iron skillet over medium heat, add 1 T canola oil and add any meat alternative you choose, saute until browned. Stir in 2 T soy sauce, garlic powder and cayenne pepper. Set aside.

1 c button mushrooms, sliced (optional)

1 c onion, chopped

2 c frozen mixed vegetables

2 t crushed garlic

1/4 c unbleached flour OR potato starch

2 c low sodium vegetable OR mushroom broth

In a large skillet or Dutch oven over medium heat, saute mushrooms, onion, vegetables and garlic in 1 T canola oil until onions are soft. With the heat still on, push vegetables aside in your pan. Add remaining 1 T canola oil, stir flour into the oil until thick and smooth. Mix into vegetables. Pour broth into vegetables and contiue to simmer and stir until thick gravy is made.

1/2 c soy, almond OR rice milk

3 T red OR white wine

1 t dried thyme

1 t poultry seasoning OR sage

Fresh cracked black pepper to taste

1 t hoisin sauce, optional

1 t Vegan Worcestershire sauce

Add meat alternative, potatoes, vegetables, soy milk, 2 T soy sauce and wine. Stirring gently, add thyme, poultry seasoning, black pepper, hoisin sauce and Worcestershire sauce. Turn off heat and set aside.

Note: Make a bottom crust and a top crust or just make a top crust. Make one big Perfect Pot Pie or make individual pies (freeze some for later). We like to use a 9-10 inch pie plate or a large baking dish.

Flaky crust (makes two 9-10 inch crusts):

2 - 1/4 c unbleached flour

2 t baking powder (heaping)

3/4 c Vegan shortening

Approximately 6-8 T ice water

In a bowl, sift flour and baking powder. Cut in Vegan shortening using a pastry blender or 2 forks until it resembles small peas. Add water 1 T at a time until mixture comes away from the sides of the bowl and starts to form a ball, do not over mix. Divide the dough in half, roll into 2 pie crusts. Line pie plate or baking dish with pastry (if making a bottom crust).

If only making a top crust, use the rest of the dough as a dessert! Grandma Pittman would always roll out the extra dough, spread with butter ("Earth Balance" buttery spread or sticks), sprinkle ground cinnamon and Vegan cane sugar on top and bake in a 375 degree oven until golden brown, yum!

Pour filling into pie plate or baking dish and top with crust, make sure crust covers all of the filling. Poke crust with a fork or knife to make several air vents so steam can escape and your pie does not boil over (we like to place our pie plate or baking dish on a cookie sheet, just in case it decides to boil over). If using a bottom crust, line pie plate or baking dish with rolled out pastry, pour in filling and place with top crust, tucking top crust under the bottom crust covering all vegetables. Again, don't forget to poke your top crust to let the steam out (do not poke your bottom crust).

Bake in a 375 degree oven for 45-60 minutes or until golden brown (filling becomes very hot, be careful not to burn yourself).

No comments:

Post a Comment