Alissas Pumpkin Chocolate Chip Cookies

30 min prep / 15 min cooking / Yield 3 dozen

15 oz. cooked pumpkin
1/3 cup apple sauce
1 cup sucanat
2 1/4 cups spelt flour
4 TBL baking powder
1 TBL ground flax seed
2 tsp filtered water
1/4 tsp nutmeg powder
3/4 tsp cinnamon powder
1/4 tsp pumpkin pie spice
1/2 tsp sea salt
1 cup chocolate chips

Loving Preparation
Preheat oven to 375.Combine all ingredients in a large bowl and mix well.
Place on a well oiled cookie sheet and bake for 13-15 minutes.

Recipe: Egg Free ‘Egg’ Salad

Egg Free ‘Egg’ Salad

25 minutes / 3-4 servings
1 lb Extra firm tofu, crumbled
¾ C Celery, diced
½ C Red onion, diced
½ C Vegan mayonnaise, (page 196 of cookbook)
1 Tbl Dill, minced, or ½ tsp dry
2 ½ tsp Stone ground mustard
1 ½ tsp Apple cider vinegar, raw
1 tsp Turmeric powder
½ tsp Garlic, minced
. Black pepper, ground to taste
. Sea salt, to taste
2½ Tbl shoyu

Loving preparation
1. Combine all ingredients in a large mixing bowl and gently mix well. For additional flavor, allow to sit for a few hours before serving.

Note
This wonderful dish acquires a yellow color thanks to the turmeric.
Serving Suggestions

Serving Suggestions
Great as a sandwich and wrap filling or in stuffed tomatoes with a salad.

Recipe: Cashew Cream Squares

Image by dr.coop via Flickr

Cashew Cream Squares -
Recipe courtesy Shellee Rae, of Ashland Oregon

7 to 10 minutes / 10 to 12 servings (depending on size)

Ingredients
3/4 cup raw organic cashews
1 1/3 cup raw organic walnuts
1 1/4 cup shredded (sugar-free) coconut
8 good-sized soft pitted dates (Medjools are my favorite)
1/4 Tsp Celtic sea salt
2 1/2 Tbl raw amber agave nectar

Loving preparation
1. In A 7-cup Cuisinart (Preferably),process cashews and walnuts until crumbly. Add dates, salt and 3/4 cup of coconut, blend for a minute or so, then add the agave nectar.

2. Turn on the food processor and watch carefully – once the oil begins to separate from the nuts
- about 3 minutes (you’ll see it start clinging to the sides of the processor) the ‘batter’ is done.

3. Press the batter down into a 4×9 glass pan (the oil will rise to the top – do not pour it off!)
Then sprinkle the remaining coconut over the oil-topped batter and place in refrigerator…once the oil congeals the coconut becomes the ‘frosting’…you can add more coconut until all of the oil is absorbed.

Once chilled, cut into Squares.

Serving suggestions:

Serve room temperature or chilled alone with one of the following:

-fresh raspberries blended with a little agave and drizzled over the top
-cashew cream drizzled over the top (cashews agave and a tiny bit of water in the vita-mix until smooth)
-fresh strawberries and cashew cream drizzled over the top (It’s like Strawberry
Shortcake!)

Recipe: Mint Chocolate Chip Cookies

Mint Chocolate Chip Cookies

Image by roboppy via Flickr

25 minutes prep/15  minute cook / 8 large cookies

Ingredients

Dry
2    cups                spelt flour
1    cup                vegan chocolate chips- try sunspire brand
1    cup                walnuts – chopped
3/4    cup                rolled oats
1/2    tsp.                sea salt
3/4    tsp.                baking soda
1/8    tsp.                cinnamon
1    pinch                nutmeg

Wet
2/3    cup                maple syrup
2/3    cup                canola oil
2    Tbl.                 filtered water
1    tsp.                peppermint extract

1. Preheat oven to 350 °F.  Place dry ingredients in a large mixing bowl and mix well.  Combine wet ingredients in another large bowl.  Add wet to dry and mix well.  Refrigerate for 15 minutes.

2. Place 8 scoops on a well oiled baking sheet and flatten slightly with hand. Space evenly so cookies have room to spread.

3. Bake until golden brown, approximately 10 minutes. Allow to cool before enjoying

Going Raw Do’s and Don’t

Image by cobalt123 via Flickr

Q: Mark, for the past several months, I have been interested in adding more raw foods to my diet. I just picked up your new book, The Complete Idiot’s Guide to Eating Raw and am really enjoying it. Can you give me any other pointers on going raw?

A: We came up with a list of do’s and don’ts for folks to consider as they embark upon their raw journey. Consider these tips:

Do

• eat fresh local and organic foods whenever possible.
• listen to your body.
• sleep when tired.
• eat when hungry.
• drink and bathe in clean water.
• prepare as much of your own food as possible.
• get moderate exercise.
• enjoy the sunshine (in moderation) as it produces vitamin D for your body.
• supplement your raw food diet with vitamin B12
• rinse all produce well, especially non organic produce.
• read food labels very carefully.
• spend time in the produce aisle and at farmers markets locating new produce to experiment with.
• enjoy the local raw community scene or create one.

Don’t

• get frustrated if you are not living up to your expectations.
• buy food with additives or preservatives.
• judge others by what they eat or don’t eat.
• wait until tomorrow to make the healthy choices.
• allow the well intentioned advice of friends and family deter you from making changes you wish to make.

You will begin to discover your own dos and don’ts as you introduce more raw foods into your life. Let your body and your intuition be your guide as you continually learn from others.

Q: Thanks for that! Can you share a favorite recipe from the book?

A: Sure, here you go.

Mediterranean Sunflower Seed Dip

This is a wonderful sunflower seed dish with olives, sun-dried tomatoes and fresh herbs that bring out the flavors of the Mediterranean.

Yield: 2 cups
Prep time: 20 minutes
Soak time: 2+ hours

1 cup sunflower seeds
2 sun-dried tomatoes
1 TB. freshly squeezed lemon juice
2 TB. red bell pepper, ribs and seeds removed, diced
2 TB. kalamata olives, diced
1 TB. green onion
1 TB. basil, minced
1 TB. parsley, minced
1 tsp. nama shoyu
1/2 tsp. garlic, minced
1/4 tsp. oregano
1/4 tsp. freshly ground black pepper
1 TB. nutritional yeast
1 TB. olive oil

1.    Soak sunflower seeds in water to cover for 2 hours to overnight. Soak sun-dried tomatoes in water to cover for at least 30 minutes. Strain and place in food processor with lemon juice, red bell pepper, olives, green onion, basil, parsley, shoyu, garlic, oregano, black pepper, nutritional yeast and olive oil. Process on high speed for 20 seconds until smooth. Scrape down the sides as necessary to ensure the flavors are evenly distributed.

2.     Allow pate to sit for at least 20 minutes, covered, in the fridge before serving to enhance the flavor. Serve with fresh cucumber slices, with Flax Crackers or as part of a salad.

Have a question for the natural chef? Please email mark [at] veganfusion [dot] com

Chicken-Free Noodle Soup

Chicken-Free Noodle Soup

20 min prep / 35 min cooking / 4-5 servings

Ingredients

8 C Filtered water or vegetable stock
1 C Thin noodle pasta, uncooked
1 ½ C Onion, chopped
¾ C Celery, sliced thin
¾ C Carrot, sliced thin
¾ C Parsnip, sliced thin
2 Tbl Garlic, minced
1 ½ C Chicken-style seitan,
½” chop (see Glossary)
2 Tbl shoyu, or to taste
1 ½ Tbl Italian parsley, minced
1 Tbl Dill, minced (1 ½ tsp dry)
• Sea salt, to taste
• Black pepper, ground to taste

Loving preparation

Image via Flickr

1. Place water or stock, onion, carrot, parsnip, celery and garlic in a large pot, cook over medium heat for 20 minutes, stirring occasionally.
2. Add seitan and cook for 5 minutes, stirring occasionally. Add remaining ingredients, reduce heat to low and cook until pasta is done, approximately 8 minutes, stirring occasionally.

Que Bella Asparagus Risotto

Image via Wikipedia

Que Bella Asparagus Risotto

20 min prep / 25 min cooking / 3-4 servings

Ingredients
2 Tbl Olive oil
¼ C Shallots, diced
1 C Arborio rice
2 Tbl Lemon juice, fresh squeezed
3 ½ C Filtered water or vegetable stock
4-6 large Asparagus, steamed until just soft, sliced, 1 ½ C
¾ C Coconut, soy or rice milk
2 Tbl Nutritional yeast
1 Tbl Tahini
1 Tbl Mirin
1 ½ tsp Basil, minced
1 ½ tsp Italian parsley, minced
½ tsp Sea salt, or to taste
¼ tsp Black pepper, ground to taste
¼ tsp Saffron strands soaked in 2 Tbl warm filtered water
Pinch Crushed red pepper flakes
• shoyu, to taste (optional)

Loving preparation
1. Place oil in a large sauté pan on medium high heat. Add shallots and cook for 3 minutes, stirring constantly. Add rice and cook for 2 minutes, stirring constantly. Reduce heat to medium, add lemon juice and stir well. Slowly add water or stock, stirring constantly, cook until all liquid is absorbed, approximately 20 minutes.

2. Add remaining ingredients including steamed and sliced asparagus, gently mix well and enjoy.

Variations
For roasted squash risotto, replace asparagus with 1 C of roasted squash

The Raw Food Pantry

As a raw foodist, will I be condemning myself to a diet of carrots, celery sticks and lettuce?

On the contrary, the art of live food preparation has evolved greatly over the years. There is an incredible variety of ingredients and flavors to experience while eating raw. The many gourmet raw restaurants opening up around the planet are testimony to the diversity and elegance that is possible with this form of cutting edge cuisine. Even world-renowned chef Charlie Trotter has published a raw recipe book.

As a raw foodist, you will be feasting upon all of your favorite fresh fruits, berries, vegetables, herbs, nuts and seeds in every configuration imaginable. Many grains such as wheat, rye, quinoa and buckwheat are included – soaked and sprouted and added to many dishes. The raw pantry also includes wonderful milks, cheeses and yogurts from nuts and seeds. You will experience superfoods, sea vegetables, sauerkrauts, kimchi and even home-grown micro greens.

Creating raw food is fun and easy and sometimes it’s just as simple as using your blender or food processor. You may be surprised to learn that you can even create live breads, wraps, burgers, ‘pastas’, ice creams, and even tacos. The raw menu rivals that of any cuisine and includes the full range of foods from appetizers to desserts and everything in between.

What type of equipment will I need to prepare all of these delicacies?

You can start simply, as your means allow. A good knife is your most trusty companion and will allow you create countless salads. With a blender, you will be astounding your friends and family with delicious soups, sauces, dressings and puddings. With a food processor you can create wonderful spreads and pates. For those serious about raw food preparation, look into purchasing a dehydrator. Dehydrators allow you to heat food at low temperatures, which preserves vital nutrients and opens vast new realms of culinary creation as you enjoy flavorful dehydrated crackers, breads, cookies and granolas.

Can you share a simple raw recipe with us?

Here you go! Try this innovative Key Lime Ice Cream with Raspberry Sauce courtesy of The Complete Idiots Guide to Eating Raw coauthor, Jennifer Murray.

Yield: 2 cups
Prep Time: 15 minutes
Freezer Time: 3+ hours minimum

Lime Ice Cream
2 cups avocado, mashed
6 TB. plus [3/4] tsp. freshly squeezed lime juice
[1/2] tsp. lime zest
[3/4] cup agave nectar
[1/2] tsp. vanilla extract
Pinch sea salt
[1/4] lb. fresh or frozen raspberries
Pinch cardamom

1. Place avocado, 5 tablespoons lime juice, lime zest, [1/2] cup agave nectar, vanilla extract, and salt in a food processor fitted with an S-shaped blade or a strong blender. Process on high speed for 40 to 60 seconds, stopping occasionally to scrape down the sides.
2. Freeze in an airtight container for at least 3 or 4 hours to overnight. Depending on the temperature of your freezer, you may need to let ice cream thaw before serving.

Raspberry Sauce
[1/4] lb. fresh or frozen raspberries
[1/4] cup agave nectar
[3/4] tsp. freshly squeezed lime juice
Pinch cardamom

1. While ice cream is freezing, place raspberries, remaining [1/4] cup agave nectar, remaining [3/4] teaspoon lime juice, and cardamom in a food processor fitted with an S-shaped blade. Process on high speed for 25 seconds.
2. Strain through a fine mesh strainer to remove seeds. Refrigerate to chill at least 30 minutes. Pour into a small bowl, and top with [1/2] cup scoop of lime ice cream and serve immediately. Enjoy the flavors as well as the colors!

Note: The best time to use an avocado for this recipe purpose is one that’s at that perfectly stage of ripeness. Just a little before or after this point and you may need to adjust the flavors slightly to accommodate the stronger as the flavor of the avocado is stronger. More agave nectar might may be desired, but go slowly when adding lime juice or zest. A good way to check for ripeness is to remove the stem end and stick a toothpick into the avocado. If it goes in easily, it is ready. If there’ is a stronger stronger-than-desired avocado flavor, the delicious raspberry sauce covers it wonderfully.

Have a question for the natural chef? Please email mark [at]veganfusion [dot] com

Paris in Spring Time

The adventures of the traveling Vegans continue! We have been staying in the Latin Quarter of Paris for the past few nights. This city is breathtaking and exudes chic! Strolling along the wide boulevards and the narrow streets, the magnificent museums, parks and cathedrals and never ending people watching fill us with the joie d’vivre – big time. We went to a great veggie restaurant today, called The Supreme Victory of the Heart- what a name!

For more pictures from Paris, please visit Mark’s Facebook page.

Tomorrow we are off to Normandy to visit with a friend at her B&B- in a castle! After that we are headed to the South of France before journeying to Italia. We will keep everyone posted.

Notre Dame Cathedral

Spring time in Paris

Mark and Jennifer in Paris

Recipe: Quick & Easy Herbal Vinegar

Herbal Vinegar

Add a few sprigs of rinsed and dried fresh herb to a 16 ounces glass bottle of white wine vinegar. Place bottle in a sunny place for 2 – 3 weeks. The longer it stays in the sun the more flavor it will absorb. Try with tarragon, basil, chives, dill, lavender, rosemary, sage or thyme. Also, try with 3 TbL crushed fresh garlic.

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