But What Do You Eat?
Justina Walls
Were you one of the people so fortunate as to have heard Vesanto
Melina, R.D., speak at the metro Denver chapter meeting in October? I certainly hope so, but if you were not, don't despair - you can read the information that she presented, and more, in her new book. In fact, you should consider all of her books! Although she spoke on her most recent book, Becoming Vegan, (Book Publishing Company, 2000), her earlier
Becoming Vegetarian (Book Publishing Company, 1995) is an excellent book, as is the topic of this column,
Cooking Vegetarian, coauthored with Joseph Forest (Chronimed Publishing, 1998).
Cooking Vegetarian opens with a forward by Graham Kerr (yes, "The Galloping Gourmet") and "our own" Ron Pickarski (cooking Olympics gold medallist, and author of
Friendly Foods, Eco-Cuisine, and developer of numerous vegan food lines). With such an auspicious beginning, we wonder if the book itself will deliver - but deliver it does!
Ms. Melina offers us excellent instruction on developing a healthy diet, and offers lots of facts and useful information without being "preachy" or pedantic. Chef Joseph has chosen wonderful recipes that are clear and easy to follow. At the end of each recipe is a nutritional breakdown providing information on calories, protein, carbohydrates, fat, dietary fiber and sodium, that also advises us of the vitamins and minerals for which the dish is either an "excellent" or "good" source. The appendices provide resources for books and organizations, ingredients and equipment, and information on unusual ingredients and cooking tables for grains and legumes. Enjoy this lovely offering, and welcome the New Year with a healthier, and more compassionate, approach to life!
CAESAR SALAD - p. 90
Here's a healthier version of a perennial favorite. Drying the lettuce leaves as much as possible after washing serves two functions. It lets the dressing cling to the leaves, and it removes water that would otherwise dilute a very flavorful dressing. You may purchase croutons made with or without oil for use in the salad (check labels).
Dressing: - makes 2 cups
12 oz. package soft silken tofu 3 cloves garlic
5 T. lemon juice 2 T. capers
4 t. Dijon mustard ½ t. salt
1/8 t. freshly cracked black pepper 2 T. extra-virgin olive oil (opt.)
Drain water from tofu package and place tofu in a food processor or blender. Add garlic, lemon juice, capers, mustard, salt and pepper, and purée until smooth. If using oil, pour in very slowly. Adjust seasoning.
Salad:
1 head romaine lettuce (8 cups) 1 ½ c. croutons
½ c. Caesar dressing (above) 2-4 T. grated soy or dairy Parmesan cheese
Cut romaine into bite-size pieces (1" square). Rinse lettuce in cold water and spin or pat dry with a clean tea towel. Place lettuce in large bowl and toss with croutons and dressing until lettuce is coated. Sprinkle with cheese.
TOFU MARINADE - p. 110 makes 1 ¾ cups
Tofu takes on other flavors very easily, hence its exceptional versatility. Here's a marinade that will make tofu seriously tasty. It can also be used to marinate tempeh for stir-fries or barbecues. It's also delicious as a light salad dressing or simply served over brown rice.
½ c. canned tomatoes ½ c. tamari or soy sauce
½ c. water ¼ c. apple cider vinegar
2 T. toasted sesame oil 1 t. chopped garlic
1 t. minced, peeled gingerroot ½ t. turmeric
In a blender, purée tomatoes, tamari, water, vinegar, sesame oil, garlic, ginger, and turmeric; blend for 10 seconds or until smooth. Cover bite-sized cubes of tofu or tempeh with marinade, and refrigerate for at least 4 hours. Transfer unused marinade to a jar with tight-fitting lid. This marinade keeps in the refrigerator for 2 to 3 weeks.
CREAMY VEGETABLE SOUP -
p. 116 - serves 4
Tahini makes this hearty soup extra creamy. Broccoli, kale, and Chinese cabbage have become favorites of many people because the calcium in these greens is highly available to the body. This soup also provides iron, magnesium, potassium, and zinc, and is packed with vitamins!
6 ½ c. water ½ c. brown rice
1 clove garlic, minced 1 t. peeled, minced gingerroot
1 c. diced carrots 1 c. diced zucchini
1 c. sliced broccoli 1 c. sliced Chinese cabbage
1 c. sliced kale *1/3 c. tahini (sesame seed paste)
2 T. tamari or soy sauce **2 T. miso (opt.)
1 T. diced green onion
In a covered pot, combine water, rice, garlic, and ginger; simmer for 45 minutes. Add carrots; cook for 5 minutes. Add zucchini, broccoli, cabbage, and kale; cook for 5 more minutes. In small bowl, combine
tahini, tamari, and miso along with ½ cup of liquid from soup; mix into smooth paste. Add to soup. Adjust seasoning and garnish with green onions.
CURRY IN A HURRY - p. 135 serves 4
Good quality curry paste brings the rich spices of the East directly into your kitchen, allowing you to produce a tasty curry in minutes. Red lentils are the fastest-cooking legume; by serving them with white basmati rice, you can produce a nourishing meal in less than 30 minutes. You may want to add leftover cooked vegetables such as carrots, cauliflower, or zucchini in the last 5 minutes of cooking.
2 T. vegetable stock or water 1 c. chopped tomato
½ c. onion, diced 1 clove garlic, minced
1 T. mild curry paste 2 ½ c. water
1 c. dried red lentils ¼ t. salt
Sauté tomato, onion, garlic and curry paste in 2 tablespoons stock or water in pot over medium heat for 3 to 5 minutes. Stir in water and lentils. Cover and simmer for 20 minutes. Add salt and adjust seasoning.
Variation: When you can allow more cooking time, make this dish using the slower cooking green, brown, or gray lentils, simmering the curry for 45 minutes instead of 20 minutes. These lentils are higher in the minerals iron, magnesium, potassium, and zinc and the vitamins folate and thiamin than are the red lentils.
ROASTED ROOT VEGETABLES - p. 179 - serves 4
Root vegetables are a part of the autumn harvest that provides a great deal of nourishment and warmth. We have chosen a combination particularly rich in vitamin A, however, you may want to include other vegetables such as parsnips, turnips, and squash.
2 carrots 2 yams
2 potatoes 1 large onion
2 T. extra-virgin olive oil 1 T. chopped fresh herbs (such as basil,
thyme, oregano, dill) or 1 t. dried herbs
¼ t. salt pinch pepper
Preheat oven to 375 F. Cut vegetables into 2 inch pieces and place them in large bowl. Sprinkle with oil, herbs, salt, and pepper, tossing well to coat vegetables. Transfer to 13 x 9 inch baking dish. Bake, uncovered, for 35 to 40 minutes or until vegetables are tender.
SPINACH WITH GOMASIO - p. 183 - serves 4
The next time you go to a Japanese restaurant, order Spinach Gomae along with vegetarian sushi and perhaps a tofu dish. In the meantime, here is our version of this warm spinach salad that you can make at home.
2 bunches torn fresh spinach (6 cups) *2 t. flaxseed oil or canola oil
2 t. lemon juice 1 t. tamari or soy sauce
1 t. Gomasio (see recipe below, or commercial)
Wash spinach well and remove stems. Steam spinach in steamer over medium-high heat for 3 minutes or until leaves are just wilted. Mix oil, lemon juice, and tamari in a bowl. Stir in steamed spinach and toss. Sprinkle with
Gomasio.
GOMASIO - p. 76 makes ½ cup
Sprinkled over vegetables, soups, or cooked grains and beans, Gomasio deepens the overall flavor of a dish. It is a perfect alternative to using salt at the table.
½ c. hulled sesame seeds ½ t. salt
**¼ t. dulse or kelp powder, optional
Note: to grind this amount of seeds all at once, you need a mortar that has a 2 inch deep bowl and a 3 ½ inch wide mouth. If your mortar is smaller, crush seeds in batches. Alternatively, use a small electric grinder.
Dry-roast sesame seeds in a skillet over medium heat for 5 to 7 minutes, stirring frequently until seeds can be crushed between your thumb and finger. Transfer to mortar or food grinder. Add salt and
dulse. Using pestle and grinding in a circular motion or using pulse action of the grinder, grind seeds until most of them are crushed (approximately 75 percent) and coated with their own oil. Store in a sealed jar in a refrigerator for several weeks.
BROWN RICE PUDDING - p. 205 serves 5
Brown rice quickly becomes a mainstay and a favorite in a vegetarian's kitchen pantry. It provides a wider assortment of trace minerals and B vitamins than its refined counterpart, white rice. Cook rice in large batches and incorporate leftovers in this comforting dessert or in International Roll Ups (page 139). This pudding also makes a fine breakfast food.
2 c. soy or dairy milk 4 c. cooked brown rice
½ c. raisins or chopped dates ¼ c. maple syrup
½ t. grated lemon rind 2 t. lemon juice
1 t. vanilla extract ½ t. ground cinnamon
1/8 t. ground cloves 1/8 t. ground nutmeg
Preheat oven to 325 F. Pour milk over rice in bowl. Stir in raisins, maple syrup, lemon rind and juice, vanilla, cinnamon, cloves, and nutmeg, mixing well. Pour into 8-inch square baking dish. Cover and bake for 30 to 40 minutes or until set.
*available in health food stores and some major grocery chains
** available in health food stores and Asian markets
