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, November 24, 2013

Pink Vegan Recipe #131 Bacon Wrapped Water Chestnuts

It is tradition in our family to have these every Christmas Eve.  Christmas Eve would not be the same if these were not passed around as an appetizer.

1 can whole water chestnuts, drained


1 package Vegan  "Smart Bacon"


Wrap smart bacon around each water chestnut, over lapping, secure with a toothpick.  Place on a greased wire rack over a baking sheet or use a greased broiler pan.  Bake in a 350 degree oven for 30 minutes.  

1 c Vegan ketchup

1/3 c Vegan brown sugar

While they are baking, combine ketchup and brown sugar in a saucepan and simmer until the sugar dissolves.  Remove the water chestnuts from the oven.  Dip each chestnut in the sauce and place back on the rack or pan and bake for another 20 minutes.  Serve warm.

Sunday, October 27, 2013

Pink Vegan Recipe #130 Dal Soup

I love soup, any kind of soup!  This one is hot and spicy! Again, any soup can be modified.  Don't be afraid if you are missing an ingredient, improvise and throw something else in the pot!  Become familiar with your spices...

-Vegan Mama Jodi

7 oz lentils OR split peas (you choose the color), rinsed

7 c vegetable stock (we use low sodium)

1 can diced tomatoes OR 2 fresh tomatoes, peeled and chopped

1 carrot, peeled and chopped

1 fresh red or green chili pepper, chopped

1 t ground turmeric

1 fresh squeezed lime OR lemon

1 T fresh coriander, chopped OR 1 t ground coriander

2 T oil (your choice)

1 medium onion, chopped

1 T garlic, chopped

1 t ground garam masala

1 t ground curry powder

1 bay leaf (do not eat)

Fresh cracked black pepper to taste

In a large saucepan or Dutch oven over high heat combine the lentils, the stock, tomato, carrot, chili pepper, turmeric  lime or lemon juice and coriander.  Turn heat down, cover and simmer until lentils are tender.

In another saucepan over low heat add the oil, onion, garlic, garam masala, curry and bay leaf.  Cook until onions are soft.  Add onion mixture to the pot of soup.  Once the lentils are soft, turn off the heat and serve.

Serve with Naan, an Indian flat-bread.

Sunday, September 29, 2013

Pink Vegan Recipe # 129 Etta's cookies

Mom Pittman got this recipe from a good friend on a fishing trip.  Her friend made them ahead of time and shared them with everyone on the trip.  This recipe calls for many ingredients!  They are one of Amy's favorite cookies!  Amy will leave me a  note saying Etta's cookies please mom!

-Vegan Mama Jodi

In a large mixing bowl, using a mixer, cream sugars, Earth Balance, egg substitute, oil and vanilla.

1 c Vegan cane sugar

1 c Vegan brown sugar

1 c Earth Balance spread OR sticks

1 egg substitute = 1/4 c (your choice: use applesauce, banana puree, pureed soft tofu, 1 T ground flax seed in 3 T water OR Ener-G egg replacer)

1 c canola oil

1 t vanilla

Add flour and baking soda to creamed mixture, using a mixer, mix well.  Add coconut, nuts and oatmeal, using a mixer, mix well.  Stir in Rice Krispies by hand.

3 1/2 c flour

1 t baking soda

1 c shredded coconut

1 c walnuts OR pecans, chopped

1 c quick OR old fashioned oatmeal

1 c Rice Krispies (they are Vegan)

Roll into 1 inch balls, flatten with a fork dipped in four.  Flatten until quite thin.

Bake 350 degrees for approximately 10-15 minutes.

Sunday, August 25, 2013

Pink Vegan Recipe #128 Grandma P's Navy Baked Beans

My mom has been making these beans for every family event since the 1960's.  This recipe is great for a large group or gathering.  I finally watched her make them from beginning to end for the first time.  Get your protein!

-Vegan Mama Jodi

*Rinse and sort the beans well using a colander!

2 - 1 pound bags of dry navy beans (rinsed and sorted, this is a tedious job, but sometimes there are bad beans, stones or twigs in the bags)

In a large Dutch oven or roaster pan, cover sorted beans with water.  Bring to a boil, turn the heat down and simmer until the skins start separating.  You will know when the beans are ready by scooping up a spoonful and blowing on them, the skins will separate from the beans. 

1 T baking soda

Remove the beans from the heat, carry the pot over to the sink and pour 1 T baking soda into the pot.  The soda will make the beans foam and the water will turn green.  Using a colander, rinse and drain the beans thoroughly.

Spray oil

1 medium onion, chopped

6-8 slices Smart bacon, chopped

Spray oil a Dutch oven or roaster pan (my mom uses a blue enamel roaster pan with a lid), add the chopped onion and chopped bacon.  Pour the drained beans into the onion and bacon mixture and toss lightly.  Add the molasses, catsup, brown sugar, liquid aminos, pepper, salt and water.

3/4 c to 1 c molasses (to taste)

3/4 c to 1 c catsup (to taste)

1 c Vegan brown sugar

2 T liquid aminos

1/2 t liquid smoke (optional)

Fresh cracked black pepper to taste

Salt if desired

Add enough water to cover the beans in a Dutch oven or roaster pan.  At this point taste the broth and make adjustments, like more molasses or catsup to taste?

Cover and bake at 350 degrees for 2-3 hours or until beans are no longer chewy.  Check the beans half way through the cooking process to make sure there is enough liquid.  Don't let your beans get too dry.

If there are any leftovers, make "bean sandwiches" the next day or the day after that...mmm beans on a bun!

*They also freeze well, store in an airtight container.

Sunday, July 28, 2013

Pink Vegan Recipe #127 Summer Strawberry Shortcake

Strawberry shortcake is always a great dessert, but for some reason it even tastes better in the summer!

Mix dry:

2 T Vegan cane sugar

1 c flour

1/4 t cream of tartar

1/4 t baking soda

Add wet:

4 T Earth Balance spread OR sticks

1/2 c soy, almond OR rice milk

3/4 T fresh squeezed lemon juice

Mix dry ingredients in a large bowl.  Add wet ingredients and stir just until it comes together.  Do not over mix.  Drop tablespoonfuls  onto a greased baking sheet.  Bake 450 degrees for approximately 10-12 minutes.

Serve with fresh sliced strawberries (or berries of choice) and Vegan whipped cream.

*If you can't find Vegan whipped cream, make your own:

1 c soy milk powder

1 c cold water

1 T fresh squeezed lemon juice

1/2 c Vegan cane sugar

1/2 t vanilla

Gradually add the soy milk powder into the cold water. Add lemon juice, sugar and vanilla. Whip until stiff. Chill and whip again before using.

Makes approximately 2 cups

Sunday, June 23, 2013

Pink Vegan Recipe #126 Grandma Pittman's Sour Cream Vegetable Dip

Grandma Pittman makes this dip all the time, delicious with a variety of cut up raw veggies!

1/2 c Vegan sour cream

1/2 c Vegan mayonnaise

1 T minced dry onion

1 T dried parsley flakes

1 t dried dill

1 t Beau Monde seasoning

Mix all ingredients well and serve with your favorite cut up raw veggies or choice of chips.

Some suggestions:
Red, yellow, orange or green pepper strips
Carrots sticks
Celery sticks
Cherry or grape tomatoes
Broccoli florets
Cauliflower florets
Sliced cucumber
Sliced zucchini
Green beans
Snow peas

Sunday, May 26, 2013

Pink Vegan Recipe #125 Wild Rice Soup

There are several variations of this soup.  Most wild rice soup recipes call for chicken, ham or bacon!  We have substituted liquid smoke to get the flavor.  We think you will fall in love with this recipe and the wild rice and almonds give such an "earthy" chewy delight!

6 T "Earth Balance" spread OR sticks

1 T onion, minced

1/2 c flour

3-4 c "Not-Chick'n" broth OR vegetable broth (we use low sodium)

2 c wild rice, cooked (1/2 c wild rice to 2 c water = approximately 1-1/2 c to 2 c cooked wild rice.  Simmer for 45 minutes covered)

1/2 t liquid smoke

1/2 c carrot, shredded

3 T slivered OR sliced almonds

1 c soy creamer

2 T dry sherry OR dry red OR white wine

2 T liquid aminos

Melt the "Earth Balance" in a large soup pot or Dutch oven.  Add the minced onion and simmer until softened.  Blend in the flour and stir, gradually add the broth.  Stir constantly and bring to a boil for approximately one minute.  Add the cooked wild rice with the water (do not drain the rice).  Add the liquid smoke, carrots and almonds, simmer for 5 minutes.  Slowly add the soy creamer, sherry and liquid aminos.  Heat until just heated through, do not let boil.

Sunday, April 28, 2013

Pink Vegan Recipe #124 English Muffin Toasting Bread

I grew up eating English muffin toasting bread.  Mom would take us to the outlet bakery and we would load our trunk with bakery items.  One of our all time favorites was this bread.  It's crisp and satisfying and served toasted is the best way to eat it!

-Vegan Mama Jodi

5 c flour, divided

2 pkgs active dry yeast

1 T sugar

1/4 t baking soda

1/4 t ground ginger (optional)

2 c warm milk (soy, almond or rice)

1/2 c warm water

Cornmeal

In a large bowl, combine 2 c flour, yeast, sugar and baking soda.  Add warm milk and water.  Using a mixer, beat on low speed for 30 seconds, scraping the bowl occasionally.  Beat on high speed  for 3 more minutes, this creates the bubbles.

Stir in the remaining flour one cup at a time (batter will be stiff).  Do not knead.  Grease 2 bread loaf pans and sprinkle with cornmeal.  Divide the dough in half and spread the dough into the pans.  Sprinkle the tops with cornmeal.  Cover and let rise in a warm place until doubled, approximately 45-60 minutes.

Bake at 375 degrees for 35 minutes or until golden brown.  Remove from loaf pans immediately and cool on wire racks.  Slice and toast.

Sunday, March 24, 2013

Pink Vegan Recipe #123 Seven Layer Salad

Seven Layer Salad goes well with any meal and is delicious!

Layer all ingredients in a 9 x 13 inch pan:

1 head of lettuce, finely chopped

1 onion, finely chopped

1/2 c celery, finely chopped

1/2 c green bell pepper, finely chopped

1 pkg frozen peas, softened in hot water drain before adding layer

1 pkg Vegan shredded cheddar cheese (like Daiya), sprinkled OR shredded cheddar cheese if you are lacto-vegetarian

Pour dressing over all layers:

1 c Vegan mayonnaise

1/4 c vinegar, white OR apple cider

1/3 c Vegan cane sugar

1/4 t celery seed

Vegan bacon bits, sprinkled on top

Let the dressing work it's magic, the dressing leaks through to the lettuce and makes it taste wonderful!  Cover and refrigerate until ready to serve.  Can refrigerate overnight for even more flavor.

Sunday, February 24, 2013

Pink Vegan Recipe #122 Dry Cream Soup Mix

Anytime a recipe calls for creamed soup, this is it!  If you just want a hot bowl of cream soup, add your favorite vegetables or meat alternatives and enjoy!  So easy!

Recipe to make 1 batch of dry cream soup mix:

1/4 c dry soy milk powder

1-1/2 T cornstarch OR arrowroot

3/4 t dried onions

Dash of fresh cracked black pepper

1/8 t dried basil

1/8 t dried thyme

1/2 t Vegan "not-chicken" bouillon powder OR cube

Combine all ingredients and mix well.  Use in recipes that call for cream of chicken soup, add mushrooms to substitute cream of mushroom soup.  In a saucepan, combine 1/3 c (1 batch), of the dry cream soup mix with 1-1/2 cups cold water.  Stir over low heat until thickened.

Sunday, January 27, 2013

Pink Vegan Recipe #121 Sweet & Sour Cabbage Soup

One of our favorite restaurants offer sweet and sour cabbage soup.  This is normally a beef based recipe, so we made it Vegan!

2 T vegetable OR canola oil

1 large onion, chopped

2 cloves garlic, crushed

1/3 c Vegan brown sugar

1 head green cabbage, chopped

16 oz can crushed tomatoes

1/3 c + 2 T white OR apple cider vinegar

6 c vegetable broth (we use low sodium)

1/4 t fresh cracked black pepper

In a large soup pot or Dutch oven heat the oil on medium heat.  Add chopped onions and cook until soft.  Add garlic and cook a few minutes more.  Stir in brown sugar, then add the chopped green cabbage cook until softened.  Stir in tomatoes, vinegar and broth.  Add fresh cracked black pepper, bring to a boil and then turn down and simmer until the cabbage is tender.  Add more sugar, vinegar and fresh cracked black pepper  to taste.