Mornin’ Fruit Bowl – Vegan Crunk Reviews The 30-Minute Vegan

Mornin’ Fruit Bowl

For some reason, when I get new cookbooks, I always make the ridiculously easy recipes first. You know, the recipes that are so simple, you kinda wonder why you even need a recipe. Even though those sorts of easy meals are common sense, I’m always intrigued by simple recipe ideas that I couldn’t have thought up on my own. Take for example, this Walnut Fruit Bowl from 30 Minute Vegan:

 

It’s just mango, banana, a few frozen blackberries, walnuts, and soymilk. That’s it. The recipe actually called for fresh figs, but I subbed blackberries when I couldn’t find any figs. The thing is, I would never think to throw fruit in a bowl with milk unless that bowl also contained cereal. But this bowl was pretty filling without carbs. And I felt super-healthy starting my day with lots of fruit, a food group I don’t really eat from often enough.

The book, 30 Minute Vegan, was a birthday gift from my boyfriend. It’s by Mark Reinfeld and Jennifer Murray (also the authors of the awesome full-color book Vegan Fusion). Though most of the meals — like this fruit bowl — take far less than 30 minutes, a few are more complicated and take longer than a half hour to prepare. The book features a great mix of healthy cooked and raw meals, which is perfect for an occasional raw foodie like me. In fact, I’m making another recipe from the book for Raw Food Day tomorrow. But you’ll have to wait and see what it is…

Raw Cinnamon Rolls – recipe from The 30-Minute Vegan

Raw Cinnamon Rolls courtesy of The 30-Minute Vegan

This is one of the best recipes from our new book, The 30-Minute Vegan. These puppies were a huge hit at our bakery in Kaua`i. The rolling technique is best carried out with the use of a silpat (silicon baking sheet) or teflex sheet (used in dehydrators), but feel free to use a regular baking sheet with parchment paper. You’ll also need a food processor. Cashews can be substituted for the coconut butter in the icing if you cannot find it or you don’t have a taste for coconut.

Makes 12 rolls

2 cups raw buckwheat groats (not kasha)

2 cups + ½ cup pitted Medjool dates, packed

¼ cup + 1 teaspoon agave nectar

¼ cup water

2 tablespoons cinnamon

Pinch of sea salt

¼ cup raisins

½ cup walnuts, chopped

Icing

½ cup coconut butter

¼ cup agave nectar

½ teaspoon vanilla

1 tablespoon orange zest

¼ cup water or freshly squeezed orange juice

1. Process the buckwheat groats for 60 seconds in a food processor or until they are finely ground. There will still be some whole kernels. Add 2 cups of dates and continue to process for about 40 seconds. Add 1 teaspoon of agave nectar and process for 30 seconds more or until a sticky “dough” forms. If a piece of dough can be formed into a tight little ball, it is ready, otherwise add 1 teaspoon at a time of agave nectar until this desired stickiness is reached.

2. Transfer the dough to a flat work surface covered in a silpat, teflex sheet or parchment paper. Using your hands, press the dough into a rectangle that is roughly 9 x 11-inches and ¼-inch thick. Keep some water near by to dip your fingers into to prevent the dough from sticking. Position the dough so that the long side is parallel with the counter’s edge.

3. Process the remaining ½ cup of dates, ¼ cup of agave nectar, water, cinnamon, and salt in the food processor until as smooth as possible. There will probably be chunks because the quantity of mixture may be too small to process thoroughly. Remove the processor blade and stir in the raisins and walnuts. Spread the mixture over all of the dough except for about 1 inch along the far long edge.

4. Roll it up by making a small fold along the near edge, pressing it down, peeling back the silpat, and continuing to roll in the same way, making sure to press the whole thing together as you go so that you have a tight roll. Refrigerate while you make the icing and then cut the log into 12 even slices. 5. Blend all of the icing ingredients until smooth. Either drizzle it over the whole log or over the individual slices. There should be more than enough icing.

World Vegetarian Day – because Gandhi was right

This article appeared in today’s issue of BasilandSpice.com

“Be the change you want to see in the world.”--Mahatma Gandhi

Today is World Vegetarian Day. A day for us to celebrate the delicious bounty of the plant kingdom. It also happens to be the day before the birthday of Mahatma Gandhi. It’s no coincidence that World Vegetarian Day falls close to the birthday of this saintly man, a true symbol of nonviolent resistance. It’s slightly politically incorrect to focus on the topic of nonviolence, especially as it relates to animals. But in honor of Gandhi’s birthday, I am feeling a bit bold.

Generally when discussing the benefits of vegan cuisine, I tend to focus on the health issues. For good reason! This is why most people are inspired to eat more vegan foods. Losing weight, and protection against diseases like heart disease and diabetes definitely top the list of reasons people decide to go meatless.  It’s become common knowledge that our health is a lot better off with the inclusion of these life giving foods and all major health organizations now recommend including more fruits and vegetables to preserve health and prevent disease.

After health reasons, protecting the environment is another main reason people choose to go vegan. It’s cool to be green these days and eating your veggies is about as green as it gets. The environmental impact of a meat-centered diet compared to a plant based one is staggering. For instance, it takes roughly 2500 gallons of water to produce a pound of meat, and approximately 30 gallons for a pound of potatoes. As far as carbon emissions, a 2006 UN Report, “Livestock’s Long Shadow” reports that over 18 percent of all green house gases come from the livestock industry!

Dr. R. K. Pachauri, head of the Nobel prize winning intergovernmental panel on climate change actually went so far as to recommend going meatless once a week as the most effective and immediate way we can reduce our carbon footprint.

So where does nonviolence fit into this? It seems to me that it is a noble endeavor to strive to reduce the violence and suffering we see in the world. Who wants to send their children to school where violence is a daily occurrence? How many people are planning their vacation in Afghanistan or Baghdad? Who among us does not feel shocked frequently when we read the newspaper or watch the news?

We have all heard the expression “Love thy neighbor as thy self.” This raises the question “Who is our neighbor?”. To whom should we extend this love? I turn to Albert Einstein for the answer. He said “Our task must be to free ourselves by widening our circle of compassion to embrace all living creatures and the whole of nature and its beauty.” This to me is the correct response. All of life is our neighbor.

For many of us, peace begins in the kitchen. This means when two choices are before us, in life and regarding our food choices, we take the path that causes the least suffering. It’s something to think about.

Here is a recipe to enjoy while contemplating these vegetarian issues. It’s from our new book, The 30-Minute Vegan.

Zucchini Roll Ups

Makes approximately 18 roll ups2 zucchinis
1 pound extra firm tofu, crumbled
2 tablespoons minced basil
2 tablespoons minced Italian parsley
1 teaspoon minced rosemary
3 tablespoons creamy tahini

2 tablespoons nutritional yeast

½ teaspoon thyme
½ teaspoon oregano
1 teaspoon sea salt, or to taste
¼ teaspoon black pepper, or to taste1. Preheat the oven to 400°F and well-oil a baking sheet. Slice each
zucchini lengthwise into 9 or more thin strips (about 1/8-inch) using
either a mandoline (careful for those fingers) or a vegetable peeler.
2. Combine the tofu, and the remaining ingredients in a large mixing bowl
and mix well. If the tahini is not creamy, you may need to add a bit of
olive oil to maintain a creamy consistency. Spread approximately 2
tablespoons of this mixture along each piece of zucchini and roll them up.
3. Place the rolls on the baking sheet and bake for 10 minutes, and remove.
Serve on a platter or 2 to3 rolls per plate. Refrigerate if you are not
serving immediately. The rolls are awesome chilled as well.

Variation
•    Replace zucchini with eggplant, thinly sliced.

Mark Reinfeld has been preparing inspired vegan and live food cuisine for over 15 years. He is the founding chef of The Blossoming Lotus Restaurant and the recipient of a Platinum Carrot Award given to America’s top “trailblazing and innovative chefs.” He is a recognized authority in the field of healthy cuisine. His first book, Vegan Fusion World Cuisine has won 9 international awards including a Gourmand Award for ‘Best Vegetarian Cookbook in the USA.’ He is the coauthor, along with Jennifer Murray of The Complete Idiot’s Guide to Eating Raw. His latest book, also coauthored with Murray is The 30 Minute Vegan. Have a question for the natural chef? Please email mark@veganfusion.com

Raw Pasta Puttanesca – Free Recipe from The 30-Minute Vegan

Raw Pasta Puttanesca

Please enjoy this free  recipe courtesy of The 30-Minute Vegan. This dish is a living foods entree that appeals to everyone. The zucchini noodles will astound you. They are a fantastic gluten-free substitute in any pasta dish!

Click here for our Raw Pasta Puttanesca Recipe

Free Recipe from The 30-Minute Vegan – Macadamia Nut Crusted Tofu

Please enjoy this free recipe courtesy of The 30-Minute Vegan. This is the dish to serve when you wish to impress your friends with tofu’s delicious possibilities. The crust lends itself to numerous variations. For a thirty-minute meal, serve on a bed of quinoa. You will love it on its own, or if you have more time, serve with Pesto, Mushroom-Onion Gravy, or Salsa.

Click here for our Macadamia Nut Crusted Tofu Recipe

Heavenly Arame Salad

Recipe courtesy of Vegan Fusion World Cuisine

35 Minutes prep / 3-4 servings

Salad

2 cups purple cabbage, julienned, 2 ” long

1 cup grated carrots

1 cup fresh or frozen corn

1 cup diced red bell pepper

1 cup of Arame, soaked in warm water until soft; then drained

1/2 cup diced green onion

2 tablespoons minced cilantro

2 tablespoons diced pickled ginger

Dressing

1/2 cup water

1/4 cup freshly squeezed lemon juice

2 tablespoons raw tahini

1 tablespoon agave nectar

1 tablespoon soy sauce, or to taste

crushed red pepper flakes/ diced fresh hot chiles to taste

Soak arame for a minimum of 15 minutes. Drain and rinse very well. Remove as much excess liquid as possible.

Combine all salad ingredients in a large bowl and mix well.

Place all dressing ingredients in a small bowl and whisk well. Add dressing to salad ingredients and gently toss well.

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