Amy has always believed that the best way to bring people together is through food — not just eating together but chopping and sautéing together too. She and Claire did just that at two recent plant strong cooking demonstrations. We presented easy-to-prepare five-course menus with knockout flavor to a dozen or so interested attendees.
The menu included Vegetable Spring Rolls, Sweet Potato Lentil Chili and Smoky Miso Tofu Sandwiches, Spring Vegetable Risotto (at Amy’s house) or Italian Rice & Beans (at Claire’s house) and finally Chocolate Mug Cakes for dessert (yes, dessert!) Most of the participants had a hand in the cooking, including Amy’s kids who were first in line for the Spring Rolls.
We gathered plant and meat eaters alike, a breast cancer survivor, two mothers with their vegetarian daughters, a woman transitioning to a plant-strong lifestyle, someone who never tasted tofu before, a personal trainer, women eager to learn how to add more vegetables to their families’ diets, a woman with high cholesterol, and a woman who reversed diabetes by losing weight.
By attracting a cross-section of people with diverse interests and goals, we share the many reasons people are beginning to explore plant-based eating.
Here’s what they had to say about our events:
“I learned a lot, but one thing is that you both eat very little tofu. I always assumed someone who eats a vegan diet would eat tofu often. It is a mindset change to move away from expecting a main course of ‘protein’.” -Marisa
“The journey to healthier eating is not always so simple (as we discussed!) so just getting some motivation and support along the way is really nice.” -Jessie“I thought it was wonderful and delicious. I learned that B12 Is the only vitamin you miss out on by eliminating animal products and that nutritional yeast (which is great on baked kale) is a wonderful way to add it back in.” -Joanne
“I mentioned earlier how soundly I slept, which is no easy feat for me. I learned that tofu is not at all scary!” -Penny
“I learned about seitan, egg replacers, and how to use lentils! I am always looking to expand my family’s food horizon. Thanks so much for both of your expertise in plant strong diets.” –Steffanie
Don’t take their word(s) for it. Join us for our next cooking event where we will showcase the amazing flavor and versatility of vegetables. Until we announce future dates, give these recipes a try to see if you agree with our test group. Then share your own feedback.
Vegetable Spring Rolls
with Asian Ginger Plum Sauce or Spicy Thai Mango Sauce
‘Spring Rolls Skin’ (round package in the background can be found at Meijer in the International Aisle)
Vegetables – matchstick carrots, broccoli slaw, green onions, asparagus spears
Assorted seasonings – dulce flakes, kelp seasoning, Mrs. Dash
Asian Ginger Plum Dressing from Wildtree & Spicy Thai Mango from Thai Kitchen
Sweet Potato Lentil Chili
Adapted from Eat, Drink & Be Vegan by Dreena Burton
1 ¾ C. onions, diced
1 C. celery, diced
2-2 ½ C. sweet potatoes, peeled and cubed about 1-in thick
3 large cloves garlic, minced
1 t. sea salt
Freshly ground black pepper to taste
2 t. chili powder
1 t. paprika
½ t. freshly grated nutmeg
½ t. cumin
¼ t. cinnamon
½ t. crushed red pepper flakes
1 ¼ C. dry red lentils
2 ½ C. water
1 can 28oz. crushed tomatoes
1 can 14oz. black beans or kidney beans, rinsed and drained
1 bay leaf
3 T. freshly squeezed lime juice
1 avocado
In a large pot on medium heat, add ½ C. of liquid (water, vegetable broth, wine, beer), onions, celery, sweet potatoes, garlic, salt, pepper, chili powder, paprika, nutmeg, cumin, cinnamon, and red pepper flakes and stir to combine. Cover and cook for 6-8 minutes, stirring occasionally; reduce heat if onions are sticking to bottom of pot. Rinse lentils. Add lentils, water, tomatoes, beans and bay leaf. Stir to combine and increase heat to bring to a boil. Once boiling, reduce heat to low, cover, and simmer for 25 minutes or longer until sweet potatoes are softened, stirring occasionally. Serve with sliced or smashed avocado, lime wedges and generously squeeze on juice!
Smoky Miso Tofu Sandwiches
From Vegan Yum Yum by Lauren Ulm
Makes 18-20 thin slices, for 4 to 5 sandwiches
1 block super-firm tofu, drained and pressed
3 T. red miso
3 T. lemon juice
3 T. sugar
3 T. tamari or soy sauce
1 T. nutritional yeast
¼ t. Liquid Smoke flavoring
10 slices crusty bread
Broccoli slaw with Maple Dijon Vinaigrette*
Step 1 Preheat the oven to 425 degrees F. Wrap your drained tofu in a few paper towels, then again in a terry cloth bar towel. Press with something heavy, like a cast-iron skillet or a plate with some cans on top, for 10 to 20 minutes.
Step 2 Meanwhile, mix together the miso, lemon juice, sugar, tamari, yeast and Liquid Smoke to make a marinade.
Step 3 Unwrap the tofu and cut many thin, width-wise slices with a large knife (you should get 18 to 20 slices out of one block of tofu.)
Step 4 Line up your tofu slices on a baking sheet that is covered with parchment paper or a Silpat baking mat. Brush both sides of the tofu with the marinade
Step 5 Let the slices absorb the marinade for 10 minutes or so, then brush just the tops again. Bake for 20 minutes. Remove from the oven and let the slices cool on the sheet. The tofu should be darkened around the edges, but not burned.
Step 6 To make a sandwich using the tofu slices, use whatever sandwich ingredients you love.
*We think slaw is a great accompaniment to this BBQ-type sandwich. Broccoli slaw tossed with Maple Dijon Vinaigrette is our slaw of choice.
Broccoli Slaw with Maple Dijon Vinaigrette
1 package of broccoli slaw
1/4 C. maple syrup
1/4 C. grapeseed oil
2 T. apple cider vinegar
2 garlic cloves, minced
1 T. minced shallots
1 T. Dijonmustard
1/4 t. salt
1/4 t. freshly ground black pepper
Put all ingredients into a small blender (like the Magic Bullet) for the best emulsification. Can also be made by whisking all ingredients in a bowl or shaking in a salad dressing shaker cup.
Spring Vegetable Risotto
From The Vegan Table by Colleen Patrick-Goudreau
2 to 4 servings
1 bunch asparagus, cut into 2-in pieces
4 carrots, peeled and julienned
6 C. vegetable stock
½ C. dry white wine
1-2 T. olive oil
2 garlic cloves, minced
2 bunches scallions, white parts chipped, and ¼ C. of thinly sliced green parts reserved
2 C. Arborio rice
1 C. frozen baby green peas, thawed
Salt & pepper, to taste
Yellow pear tomatoes, for garnish
Steam asparagus and carrots until tender but crisp, about 10 minutes. Transfer to a bowl and set aside until needed. Add stock and wine to a saucepan. Heat until barely simmering. In a large sauté pan, heat oil over med heat. Add garlic and white parts of the scallions and cook, stirring, until softened, about 3 minutes. Add rice and cook, stirring constantly, for 2 minutes.
Reduce heat to medium, and add 1 cup simmering stock. Stir until stock is absorbed. Continue to add stock, one ladleful at a time, until almost all of the liquid has been absorbed and the rice begins to soften, about 20 minutes.
Stir in peas and another cup of stock. Continue stirring constantly until the liquid has almost been absorbed and the rice begins to thicken. Stir in the steamed vegetables, adding more of the stock as needed, until the mixture is creamy, not runny, the rice is tender yet firm to the bite, and the vegetables are heated through, about 5 minutes.
Remove from heat and stir in reserved ¼ cup scallion greens and salt and pepper. Serve at once, garnished with pear tomatoes.
Italian Rice and Beans
From Vegan Yum Yum by Lauren Ulm
(sorry, no photo…we were too busy eating!)
2 to 3 servings
1 C. brown rice, uncooked
3 T. olive oil*
2-3 T. Italian herbs of your choice
½ C. oil-packed** sun-dried tomatoes, sliced into strips
¼ C. pine nuts
1 can great northern beans, rinsed & drained
½ t. kosher salt
2 t. balsamic vinegar
2 large handfuls baby spinach
Zest from 1 lemon
Step 1 Start cooking rice
Step 2 When rice is finished, heat the olive oil in a sauté pan over med heat
Step 3 Add the herbs, tomatoes, and pine nuts. When the pine nuts start to turn golden brown, add the beans. Toss gently, trying your best to keep the beans whole.
Step 4 Add the salt and vinegar and stir gently. Turn down the heat to low.
Step 5 Place spinach in one layer on top of the beans. Place the hot, steaming rice over the spinach and leave for 30 seconds or so, until you see the spinach start to wilt. Mix gently and taste. If it doesn’t have the “pop” that you want, add in a little bit more vinegar and salt to taste.
Step 6 Grate the lemon zest on top of the rice and beans and serve.
* We feel that this added oil is unnecessary when using oil-packed sun-dried tomatoes.
** May also use dehydrated sun-dried tomatoes to save further on unnecessary oil.
Chocolate Mug Cake
From The Happy Herbivore
4 T. white whole wheat flour
2 T. brown sugar
2 T. unsweetened cocoa
¼ t. baking powder
3 T. nondairy milk
¼ + C. unsweetened applesauce
vanilla extract
dash cinnamon
2-3 T. vegan chocolate chips (brands such as Trader Joe’s & Enjoy Life)
In a small bowl, whisk flour, sugar, cocoa, baking powder and cinnamon together, set aside. For a really sweet cake, add more sugar. In another small bowl, whisk ¼ cup applesauce, nondairy milk, and a drop or two of vanilla extract together. Pour wet into dry, then add chips, stirring to combine.
Add another 1-2 tbsp of applesauce, until the batter is wet and resembles regular cake batter. Pour batter into a coffee cup, and microwave for three minutes (at 1000 watts – if your microwave is weaker or stronger, please adjust accordingly).
Planting A Seed 