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, December 29, 2010

Peanut Butter Cup Bars

On weekends I would ride to town with my grandpa Martin, he'd say let's go "silky"! He nicknamed me "silky" because I had long dark brown silky hair. We would pick up a newspaper and groceries. He would always buy me a peanut butter cup at the bus stop where we bought the newspaper. It was something I looked forward to every weekend and something I have held in my memory all my life.

- Vegan Mama Jodi

1 c "Earth Balance" buttery spread or sticks, melted

1 - 3/4 c crushed graham crackers (Health Valley Amaranth OR Oat Bran work well)

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

1 c peanut butter (creamy OR chunky)

In a bowl, mix melted "Earth Balance", graham cracker crumbs, powdered sugar and 1 c peanut butter. Pat into an oiled 9 x 13 inch pan and let cool.

2/3 c Vegan chocolate chips

2/3 c peanut butter (creamy OR chunky)

In a saucepan melt chocolate chips and remaining peanut butter. Spread over the first layer and refrigerate. Cut into bars, take a bite and bring back childhood memories!

Sunday, December 26, 2010

"Hail Caesar" Salad

Caesar salad can be made Vegan, use no anchovies and make sure that your Worcestershire sauce in Vegan too! We like to serve "Hail Caesar" Salad as a side dish with our Fabulous Fettuccine Alfredo recipe on 9/19/10!

"Hail Caesar" dressing (vinaigrette style):

2 cloves garlic, crushed

1/3 c extra virgin olive oil

3 T fresh squeezed lemon juice

2 t Vegan Worcestershire sauce (Robbie's or Annie's brand are Vegan)

1/4 t dry mustard powder

Fresh cracked black pepper to taste

*If you want a creamier "Hail Caesar" dressing, whisk in a 1/4 c of Vegan mayonnaise (this is our choice)!

2 - 4 hearts of Romaine lettuce, torn into bite-size pieces

1 c Vegan garlic croutons

1/4 - 1/2 c Vegan grated Parmesan cheese

Whisk together crushed garlic, extra virgin olive oil, lemon juice, Worcestershire sauce, dry mustard powder and black pepper in a bowl (whisk in Vegan mayonnaise if you want it creamier). When ready to serve pour dressing over the Romaine lettuce, toss until coated. Sprinkle with Vegan garlic croutons and Vegan grated Parmesan cheese.

Wednesday, December 22, 2010

Swedish Rye Bread Ubetcha!

This is a delicious sweet bread. Making bread takes time and needs a warm place to rise. We suggest turning your oven on warm and letting the dough rise covered on top of the stove. If you happen to be lucky enough to have a fireplace (we had a gas radiant fireplace in Medicine Hat, AB), let your dough rise covered on the side of the hearth for warmth.

1 package dry yeast

1/4 c warm water

In a small bowl or liquid measuring cup, add yeast to 1/4 c warm water.

1/4 c Vegan dark brown sugar

1/4 c molasses

2 T Vegan shortening

1 - 1/2 c hot water

1 - 1/2 c rye flour

3 to 3 - 1/2 c unbleached white flour

2-3 t caraway seed

In a large bowl or food processor combine sugar, molasses, shortening and hot water, stir until dissolved. Cool. Add the rye flour to the sugar mixture and mix well. Stir in the yeast mixture. Add the caraway seed and the rest of the flour 1 c at a time and knead until the dough is soft and starts to form a ball. Place ball of dough into a large greased bowl, cover and let rise until doubled in size (approximately 1-1/2 hours). Divide the dough in half to make 2 loaves. You can use oiled loaf pans, but we prefer round Artisan loaves placed on oiled baking sheets. Place dough in loaf pans or shape into balls and place on a baking sheets. Cover and let rise in a warm place until doubled in size (approximately 1 hour). Bake in a 350 degree oven for 30 minutes or until done.

*Great bread for our "Luck of the Irish" Reuben Sandwiches recipe on 4/11/10!

Sunday, December 19, 2010

Chilled Creamy Coleslaw

Chilled Creamy Coleslaw is good with any meal. You can shred your own cabbage or just buy pre-shredded bags!

1 large head of cabbage, shredded OR 2 - 10 oz bags shredded cabbage, coleslaw mix or broccoli slaw (mixture of shredded broccoli stalks and carrots)

1 shredded carrot (if not using coleslaw mix or broccoli slaw)

Sauce:

1 c Vegan cane sugar

1/2 c white OR apple cider vinegar

1 t fresh squeezed lemon juice

1/2 c Vegan mayonnaise

1/2 c canola oil

1/2 t minced onion OR onion powder

1 t celery seed OR 1/2 t celery salt

1/2 t fresh cracked black pepper

In a saucepan, boil the sugar, vinegar and lemon juice for 1-1/2 minutes. Let cool. Add remaining ingredients and beat well. Pour sauce over the shredded cabbage and carrot mixture, toss lightly. This recipe makes a lot of sauce, add more cabbage if it gets too juicy or cut the recipe in half to serve 4 as a side dish. Refrigerate and chill until ready to serve. Makes 6 - 8 servings.

Wednesday, December 15, 2010

Mom P's Oven Caramel Corn

There is always an orchestra of baked goods being made in my mom's kitchen at Christmastime! Mom P's Oven Carmel Corn was amongst the yummy Christmas desserts we all waited for! Make a batch, wrap it up in bags with pretty ribbons and hand them out to your favorite Vegan friends for Christmas!

- Vegan Mama Jodi

6 quarts popped corn

2 c Vegan dark brown sugar

1 c "Earth Balance" buttery spread or sticks

1/2 c corn syrup (we use Karo, light or dark)

1 t vanilla

1 c nuts (peanuts, pecans, walnuts, etc.), optional

1 t salt, optional

1 t baking soda (use baking soda for this one, it makes it foam)

In a saucepan boil dark brown sugar, "Earth Balance", corn syrup, vanilla and salt for 5 minutes. Remove from heat and add baking soda (will foam). Stir into popped corn and nuts to coat. Spread coated popped corn and nuts onto a large 11 x 15 inch jelly roll pan or baking sheet with sides. Place in a 200 degree oven for 1 hour, stirring every 15 minutes. Cool and store in a covered container.

Sunday, December 12, 2010

Pink Vegan Pickles

Cucumbers are really good for you and this makes them even tastier! You won't be able to stop eating them, we promise!

Makes 1 quart

6 cucumbers, sliced thin

1 c onion, sliced thin

Place cucumbers and onions in a container that can be covered or that has a lid, preferably glass.

2 T fresh squeezed lemon juice

1 - 3/4 c Vegan cane sugar

1 c apple cider vinegar

Mix lemon juice, sugar and vinegar. Pour over cucumber mixture, cover and refrigerate for 3 days (you'll sneak before that). The lemon juice mixture will not cover your cucumbers, but don't worry, the cucumbers will continue to make their own juice! These will keep for 1 year in the refrigerator, if they last that long!

Wednesday, December 8, 2010

Heavenly Hashbrown Bake

Heavenly!

Serves 4 - 6

1 lb bag frozen hashbrowns (16 oz)

Spray oil a 2 quart casserole or baking dish, add frozen hashbrowns and set aside.

2 c Vegan shredded cheese (Daiya and Teese brands melt well)

1/4 c + 2 t "Earth Balance" buttery spread or sticks, divided

1 - 1/2 c Vegan sour cream

1/4 c onion, chopped fine

1/4 t fresh cracked black pepper

Paprika

In a saucepan over low heat, combine cheese and 1/4 c "Earth Balance" buttery spread or sticks. Stir until almost melted. Remove from heat and blend in sour cream, onion and black pepper. Pour cheese mixture over the hashbrowns and carefully mix to coat. Dot with remaining 2 t "Earth balance" buttery spread or sticks and sprinkle with paprika. Bake in a 350 degree oven for 30-45 minutes or until bubbling.

Sunday, December 5, 2010

Tantalizing Tartar Sauce

If you are a pescevegetarian or piscetarian (eat fish), this tartar sauce will make you happy! If you are Vegan, make our "fish free" sticks recipe below and you'll smile too!

3/4 c Vegan mayonnaise

1/2 c sweet pickle relish

1 medium onion, grated

1 T fresh squeezed lemon juice

1/4 t celery seed

1/4 t fresh cracked black pepper

Mix all ingredients well and serve with your favorite fish or "fish free" meal. Refrigerate leftover tartar sauce.

"Fish free" sticks adapted from our Beer Battered Tempeh Tacos recipe on 7/21/10

Chile-Beer Marinade:

3/4 c beer (any Vegan beer will do)

2 cloves garlic, crushed

2 T canola oil

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

2 T fresh squeezed lime juice

2 - 3 t chili powder

1/2 t ground cumin

Whisk all the ingredients together and pour into a glass pie plate or casserole dish.

1 (8 oz) package tempeh, sliced

Bring water to a boil in a 2 quart saucepan. Slice the tempeh into three pieces lengthwise, then slice each in half, and in half horizontally through the middle (12 pieces). When the water is boiling, add the tempeh, lower the heat and simmer for 10 minutes. Use tongs to remove the tempeh and then immediately place the pieces in the marinade dish. Marinate for 1 hour (or overnight), turning them over once and awhile to cover all sides.

Beer batter:

1 c unbleached flour

1/4 c corn meal

1/2 t baking powder

1 c beer (any Vegan beer will do)

1/4 t paprika

Whisk all ingredients together, if batter is too thick add more beer! Dip tempeh pieces in batter and quick pan fry until golden brown on both sides. Place fried tempeh in a warm oven wrapped in foil until ready to eat. Serve with our Tantalizing Tartar Sauce!

Wednesday, December 1, 2010

"Wanderlust" Bars

We have Veganized this family favorite! Known to most of you as Magic Cookie Bars or in Canada, Hello Dolly Squares, eh! Make a pan and watch them disappear! Make the Vegan sweetened condensed milk first!

Mix together:

2/3 c water

1/2 c "Earth Balance" buttery spread or sticks

1 - 1/2 c Vegan cane sugar

3/4 - 1 c dry soy milk powder (add enough to make it very thick and caramel like)

Mix the first 3 ingredients in a microwave safe dish and microwave on high for 3 minutes. Stir in dry soy milk powder. Place all ingredients in a blender and beat until smooth. Cool and use in all of your favorite recipes that call for Vegan sweetened condensed milk.

Makes 14 oz Vegan sweetened condensed milk

Bars:

1/2 c "Earth Balance" buttery spread or sticks

1 - 1/2 c Vegan graham cracker crumbs (Health Valley is a great brand)

14 oz Vegan sweetened condensed milk

1 - 1/2 c Vegan chocolate chips

1 - 1/3 c flaked or shredded coconut

1 c chopped nuts (we prefer pecans)

Preheat the oven to 350 degrees (if using a glass baking dish, lower the heat to 325 degrees). Melt the "Earth balance" in the oven, in a 9 x 13 pan or baking dish. Remove the melted "Earth Balance" from the oven, add the graham cracker crumbs, mix and press into the pan. Pour Vegan sweetened condensed milk evenly over the crumbs. Sprinkle chocolate chips, coconut and nuts evenly over the top. Press down firmly. Bake 25-30 minutes or until lightly browned. Cool before cutting into bars.