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Table of ContentsClickonanyofthetitlestotakeyoutotheappropriatepieceFeatures ColumnsWinterVegetablesbeyondBroccoli:ExpandingYourCulinaryHorizons16ByJillNussinow,MS,RDTwodeliciousrecipes,plusthe

healthbenefitsofmushrooms,

sweetpotatoes,andwinter

squash!

WhattheHeckisHealthy?19ByLaDivaDietitian,MS,RDLaDivachimesinwithher

thoughtsonthemajorhealth

movementsinthevegan

community.

DietTipsfortheNewYearbytheRawFoodGoddess22ByChefAngelaElliottGet

Angelas

tips

for

staying

healthyandgettingtriminthe

newyear.

CauliflowerChameleon25ByRobinRobertsonMac&cauliflowersevendifferent

waysanditshealthy,too?Were

in!

FromBryannasPictoralKitchen:Kale&MascarponeRavioli28ByBryannaClarkGroganCulture,history,andapersonal

touchaccompanythisillustrated

recipefromBryanna.

WhatsCooking? 3FindoutwhatsupwiththeVegan

CulinaryExperiencethismonth.

GuestColumn: ThrivingonaVeganDiet36ByJackNorris,RDJackgivesushisnononsense

adviceformaintainingahealthy

vegandiet.

FromtheGarden: HealthySoil,HealthyFood40ByLizLonettiLearnhowtotakecareofyourso

soitcantakecareofyou.

TheVeganTraveler: CostaRica42ByChefJasonWyrick

Getaglimpse

into

our

first

culinar

tourinthismagicalecofriendly

country.

Marketplace 7Getconnectedandfindoutabout

veganfriendlybusinessesand

organizations.

RecipeIndex 71Alistingofalltherecipesfoundin

thisissue,compiledwithlinks.

seethefollowingpageforinterviewsandreviews

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Table of Contents 2ClickonanyofthetitlestotakeyoutotheappropriatepieceInterviews Reviews

Author/ChefChristyMorgan

49

Christyisahighlycreativemacrobioticvegancookbookauthorandveganchefextraordinaire.MarisaMillerWolfsonof

Vegucated53

MarisaisthedrivingforcebehindVegucated,adocumentaryaboutthreepeoplestransitiontovegan.MichaelGreger,MD57

MichaelGregerisahighlyinfluentialandentertainingdoctor,leadingseveralprojectsfortheHumaneSociety,publishingDVDs,andrunningaNutritionFacts.org,apowerhouseofveganhealthinformation.JeffandSabrinaNelsonof

VegSource60

GettheinsidestoryaboutJeffandSabrinaNelson,thefoundersofVegSource,oneofthemostpopularandlongstandingvegansitesontheweb.

BookReview: BlissfulBites

62

ByJasonWyrickIntervieweeChristyMorganwowsuswithhernewcookbook.BookReview: TheTipsy

Vegan64

ByJasonWyrickDelicious,funrecipescenteredaroundalcohol?Absolutelyafunread.

BookReview: VeganPiein

theSky 66

ByMadelynPryorThetrilogyiscomplete.Getthisbooknow.RestaurantReview: Shangri

LaTeaHouse68

ByJasonWyrickAnenchantingvegetarianteahouseinBoise,Idaho.ProductReview: Toffutis

BetterthanRicotta70

ByJasonWyrickConsiderthisreviewawarning.Eventheiconsofveganfoodcanstumble.

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The Vegan Culinary ExperienceHealthyEats January2012

Publisher JasonWyrickEditors EleanorSampson,

MadelynPryorNutrition

Analyst

Eleanor

Sampson

WebDesign JasonWyrick

Graphics JasonWyrickReviewers MadelynPryor

JasonWyrickContributingAuthors JasonWyrick

MadelynPryorLizLonettiSharonValencikMartyDaveyBryannaClarkGroganJillNussinowAngelaElliottRobinRobertsonJackNorris

PhotographyCreditsCoverPage JasonWyrick

RecipeImages JasonWyrickMadelynPryorMilanValencikofMilanPhotographyRobinRobertsonBryannaClarkGrogan

AtlantaPhotographs JasonWyrickCarrots,Kale, GNUFreeDocumentation

Mushrooms,Peppers LicenseCompostinHands, CreativeCommons

HubbardSquash,VolcanPoas

Beans,Cauliflower PublicDomainCompostBarrel,SweetPotato

ChristyMorgan& CourtesyofChristyMorganAssociatedImages

MichaelGreger CourtesyofMichaelGregerMarisaMillerWolfson& VegucatedAssociatedImages

JeffNelson CourtesyofJeffNelsonShangrilaTeaRoom JasonWyrick

CasaMetta Wendy&ErichStrebe

Whats Cooking?Not only hasveganbeeninthenewsquiteabitthispastyear,butthe

powerofavegandiettoimprove

oneshealthhasgarneredmainstream

attention.To

the

non

vegan

populace,

avegandietoftenappearsasa

homogenousedifice,asthoughvegan

isasingularculinaryentity,butlike

anycommunity,vegansarerifewithdifferences,especiallywhenit

comestohealthissues.Nooil,nonuts,nofatofanykind.Raw

foods.Lowfatrawfoods.Halfcooked,halfraw,dontworryabout

nuts.Mostlywholefoodsanddontstressthesmallstuff.Thelist

goesonwiththemaincampsentrenchedintheirpositions.Sadly,

thescienceofmostofthesecampscomparestheirdietstothe

standard

American

diet,

but

with

little

in

the

way

of

scientific

studiestocomparetheirdietstoeachother.Yetthe

entrenchment,andsometimesvitriol,remains.

Havinggonethroughbeingmorbidlyobeseandrampantlydiabetic

tenyearsagotoregainingmyhealthnineyearsago,Ihave

experiencedtheeffectivenessofgoingveganmyself.Idida

moderatelylowfatveganplan,thoughIdidnteschewoil,nuts,

andavocadoes,butinsteadavoidedgorgingonthem.And,Ihave

seensimilarsuccesscomingfromalltheveganhealthcampsand

thatsayssomethingaboutthepowerofgoingveganandperhaps

aboutthe

uncompromising

position

many

of

these

camps

take

witheachother.Ratherthantakingahard,andsomewhat

unnecessarystandforonedietoranother,thisissueofthe

magazinecelebratesthediversityofhealthyeatinginthevegan

community,

Inthisissue,youwillfindarangeofhealthyrecipeswithnotesfor

eachrecipeabouthowtheyexactlypromotehealth.Whatyouwill

notfindisanissuewithdainty,effetefoodsthatleaveyouhungry

thirtyminuteslater!Therecipesinthisissuearemeanttostick

withyou,

to

keep

you

satisfied,

and

to

keep

you

going

throughout

theday,and,ofcourse,areeminentlytasty.

Eathealthy,eatcompassionately,andeatwell!

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ContributorsJasonWyrick ChefJasonWyrickistheExecutiveChefofDevilSpice,Arizona'svegancateringcompany,andthepublisherofTheVeganCulinaryExperience.ChefWyrickhas

beenregularlyfeaturedonmajortelevisionnetworksandinthepress. Hehasdone

demoswith

several

doctors,

including

Dr.

Neal

Barnard

of

the

PCRM,

Dr.

John

McDougall,andDr.GabrielCousens. ChefWyrickwasalsoaguestinstructorintheLe

CordonBleuprogram. HehascateredforPETA,FarmSanctuary,FrankLloydWright,

andGoogle.HeisalsotheNYTimesbestsellingcoauthorof21DayWeightloss

KickstartVisitChefJasonWyrickatwww.devilspice.comand

www.veganculinaryexperience.com.

MadelynPryor Madelynisaloverofdessert,whichshecelebratesonherblog,http://badkittybakery.blogspot.com/.Shehasbeenmakingherowntastydessertsfor

over16years,andeatingdessertforlongerthanshecarestoadmit.Whensheisntin

thekitchen

creating

new

wonders

of

sugary

goodness,

she

is

chasing

after

her

bad

kitties,orreviewingproductsforvariouswebsitesandpublications.Shecanbe

[email protected]@veganculinaryexperience.com.

BryannaClarkGrogan Authorof8vegancookbooks,Bryannahasdevotedover40yearstotasty,healthfulcooking,23asavegan.Shewasafrequentcontributorand

reviewerforVegetarianTimesmagazinefor5years,and,morerecently,wroteand

publishedasubscriptioncookingzine,VeganFeast,for5years.Sheismoderatorofthe

VegsourceNewVegetarianforum.Bryannahasconductedcookingworkshopsand

classeslocally

(including

a5day

Vegan

Cooking

Vacation

on

beautiful

Denman

Is.),

and

atnumerousvegetariangatheringsinNorthAmerica.Bryannasrecipesappearinthe

TheVegFeastingCookbook(SeattleVegetarianAssociation);onDr.AndrewWeil's

websites;inNoMoreBull!byHowardLyman;andinCookingwithPETA.Bryannaalso

developedtherecipesforthegroundbreakingbook,Dr.NealBarnard'sProgramfor

ReversingDiabetes.

RobinRobertson Alongtimevegan,RobinRobertsonhasworkedwithfoodformorethan25yearsandistheauthorofnineteencookbooks,includingVeganPlanet,1,000

VeganRecipes,VeganFire&Spice,andVeganontheCheap.Aformerrestaurantchef,

RobinwritestheGlobalVeganfoodcolumnforVegNewsMagazineandhaswrittenfor

VegetarianTimes,CookingLight,andNaturalHealth,amongothers.Robinlivesinthe

beautifulShenandoahValleyofVirginia. Youmaycontactherthroughherwebsiteor

blog:www.globalvegankitchen.comandwww.veganplanet.blogspot.com.

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ContributorsJillNussinow,MS,RD,TheVeggieQueen JillisaRegisteredDietitianandhasaMastersDegreeinDieteticsandNutritionfromFloridaInternationalUniversity.After

graduating,shemigratedtoCaliforniaandbeganaprivatenutritionpracticeproviding

individualconsultationsandworkshops,specializinginnutritionforpregnancy,new

mothers,and

children.

You

can

find

out

more

about

The

Veggie

Queen

at

www.theveggiequeen.com.

LizLonetti Asaprofessionalurbandesigner,LizLonettiispassionateaboutbuildingcommunity,bothphysicallyandsocially. ShegraduatedfromtheUofMNwithaBAin

Architecturein1998.ShealsoservesastheExecutiveDirectorforthePhoenix

PermacultureGuild,anonprofitorganizationwhosemissionistoinspiresustainable

livingthrougheducation,communitybuildingandcreativecooperation

(www.phoenixpermaculture.org).Alongtimeadvocateforbuildinggreenerandmore

interconnectedcommunities,Lizvolunteershertimeandtalentforotherlocalgreen

causes. Inhersparetime,Lizenjoyscookingwiththeveggiesfromhergardens,sharing

greatfoodwithfriendsandneighbors,learningfromandteachingothers. Tocontact

Liz,pleasevisitherblogsitewww.phoenixpermaculture.org/profile/LizDan .

AngelaElliott AngelaElliottistheauthorofAliveinFive,HolidayFarewithAngela,TheSimpleGourmet,andmorebooksontheway!AngelaistheinventorofFiveMinute

GourmetMeals,RawNutFreeCuisine,RawVeganDogCuisine,andThe

Celestialwich,andtheownerandoperatorofSheZenCuisine.www.she

zencuisine.com.Angela

has

contributed

to

various

publications,

including

Vegnews

Magazine,VegetarianBabyandChildMagazine,andhastaughtgourmetclasses,

holisticclasses,lectured,andonoccasiontouredwithLouCorona,anationally

recognizedproponentoflivingfood.

JackNorris JackNorrisisaRegisteredDietitianandPresidentofVeganOutreach.JackwonVegNewsmagazine'sColumnistoftheYearawardfor2003and2004.

JackwritesanutritionblogatJackNorrisRD.com.HeistheauthorofVitaminB12:Are

YouGettingIt?,coauthorofVeganforLife,andmaintainswww.VeganHealth.org.Jack

co

founded

Vegan

Outreach

in

1993.

Vegan

Outreach

produces

Why

Vegan

and

other

booklets.TheirAdoptaCollegeprogramdirectlyhandsbookletstoover500,000

studentseverysemester.In2005,JackwaselectedtotheAnimalRightsHallofFame.

JackearnedadegreeinNutritionandDieteticsfromLifeUniversity(Marietta,GA)in

2000andperformedhisdieteticinternshipatGeorgiaStateUniversityin2001.

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ContributorsLaDivaDietitian! MartyDaveyisnotonlyLaDiva,Dietitian!,butaRegisteredDietitianwithaMastersdegreeinFoodandNutrition.Shebecameavegetarianin1980whenshe

discoveredthatthereweremorechemicalsincattlethenattendantsataGratefulDead

concert.Herfamilyisallvegan,exceptthedogwhodrewthelineatvegetarian.She

conductsfactual

and

hilarious

presentations

and

food

demos.

While

her

private

practice

includesthosetransitioningtoaplantbasedlife,LaDiva'smostpopularprivate

consultingtopicis"I'mtoobusyandIdon'tcook."Herwebsite

iswww.ladivadietitian.com.

SharonValencik SharonValencikistheauthorofSweetUtopia:SimplyStunningVeganDesserts.Sheisraisingtwovibrantyoungvegansonsandrescuedanimals,currentlya

rabbitandadog.Shecomesfromalineageofartisticchefmatriarchsandhasbeen

bakingsinceagefive.Sheisworkingonhernextbook,WorldUtopia:Deliciousand

HealthyInternationalVeganCuisine.Pleasevisitwww.sweetutopia.com formore

information,toaskquestions,ortoprovidefeedback.

MilanValencik MilanValencikisthefoodstylistandphotographerofSweetUtopia:SimplyStunningVeganDesserts.Hiscompany,MilanPhotography,specializesinartistic

eventphotojournalism,weddings,andothertypesofphotography.Milanisalsoafine

artistandmusician.MilanisoriginallyfromCzechRepublicandnowlivesinNJ.Formore

informationaboutMilan,pleasevisitwww.milanphotography.com or

www.sweetutopia.com.

EleanorSampsonEleanorisaneditorandnutritionanalystforTheVeganCulinaryExperience,author,andanexpertveganbakerwithaspecialtyindeliciousvegansweets

(particularlycinnamonrolls!) YoucanreachEleanorat

[email protected].

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MarketplaceWelcometotheMarketplace,ournewspotforfindingvegetarianfriendlycompanies,chefs,authors,

bloggers,cookbooks,products,andmore! OneofthegoalsofTheVeganCulinaryExperienceistoconnect

ourreaderswithorganizationsthatproviderelevantproductsandservicesforvegans,sowehopeyouenjoy

thisnewfeature!

ClickontheAdsEachadislinkedtotheappropriateorganizationswebsite. Allyouneedtodoisclickon

theadtotakeyouthere.

BecomeaMarketplaceMemberBecomeconnectedbyjoiningtheVeganCulinaryExperienceMarketplace.

Membershipisavailabletothosewhofinanciallysupportthemagazine,tothosewhopromotethemagazine,

andtothosewhocontributetothemagazine. ContactChefJasonWyrickat

[email protected]!

CurrentMembers

CasaMett TiernoTours SweetUtopia(www.casametta.com) (www.tiernotours.com) (www.sweetutopia.com)

MilanPhotography LaDivaDietitian!,MS,RD JillNussinow,MS,RD(www.milanphotography.com) (www.ladivadietitian.com) (www.theveggiequeen.com)

UrbanVegan BadKittyCreations GoDairyFree.org(http://urbanvegan.net) (www.badkittybakery.blogspot.com)(www.godairyfree.org)BryannaClarkGrogan RobinRobertson(www.bryannaclarkgrogan.com) (www.globalvegankitchen.com)

Nonprofits

VeganOutreach RationalAnimal FarmSanctuary(www.veganoutreach.org) (www.rationalanimal.org) (www.farmsanctuary.com)

ThePhoenixPermactultureGuild(www.phoneixpermaculture.org)

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Marketplace

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Marketplace

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Marketplace

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Marketplace

LaDiva Dietitians

Click&Cook Video

LaDiva, HELP! Can I make easy, healthy food that will give me hair as great asyours???

Yes!!! Take me into your kitchen via your laptop or iPod or whatever device floatsyour boat.

Every month Ill send you links to simple, yummy VIDEO recipes. You can print offthe PDFs, or follow along with the video to create Quick, LOW FAT, no cholesterolhealthy dishes.

EVERY MONTH YOU GET:

List of ingredients and equipment needed 3 recipes of mine and cook with me 1 recipe made by the Planet Pyramid kids.

SO you KNOW you can make it and let the kids have their own kitchen fun

1 shopping or cooking tip, such as how to buy and store knives, creating a pantry,how to read a nutrition label in less than a minute

Click on the YouTube video links below for a taste of what you will get every month.http://www.youtube.com/profile?user=LaDivaDietitian#grid/uploads

All for $5/month or $60 per year.

To Order Go to:http://www.ladivadietitian.com/ladivadietitian/Marketplace/Marketplace.html

Type VCE in the comments for a $10 discount.

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About the VCE

Become a SubscriberSubscribingtotheVCEisFREE! SubscribershaveaccesstoourLearningCommunity,backissues,recipe

database,andextraeducationalmaterials.

Visithttp://veganculinaryexperience.com/VCESubscribe.htm

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*PRIVACYPOLICY Contactinformationisnever,evergivenorsoldtoanotherindividualorcompany

Not Just a MagazineMealServiceTheVeganCulinaryExperiencealsoprovidesweeklymealsthatcoincidewiththerecipesfromthemagazine.

ShippingisavailableacrosstheUnitedStates. Raw,glutenfree,andlowfatdiabeticfriendlyoptionsare

available. Visithttp://veganculinaryexperience.com/VCEMealService.htmformoreinformation.

CulinaryInstructionChefJasonWyrickandmanyofthecontributorstothemagazineareavailableforprivateculinaryinstruction,

seminars,interviews,andothereducationalbasedactivities. Forinformationandpricing,contactusat

http://veganculinaryexperience.com/VCEContact.htm.

An Educational and Inspirational Journey of Taste, Health, and Compassion

TheVeganCulinaryExperienceisaneducationalveganculinmagazinedesignedbyprofessionalveganchefstohelpmake

vegancuisinemoreaccessible. PublishedbyChefJasonWyrthemagazineutilizestheelectronicformatofthewebtogo

beyondthetraditionalcontentofaprintmagazinetooffer

classes,podcasts,aninteractivelearningcommunity,andlink

articles,recipes,andsitesembeddedthroughoutthemagazi

makeretrievinginformationmoreconvenientforthereader.

TheVCEisalsodesignedtobringveganchefs,instructors,

medicalprofessionals,authors,andbusinessestogetherwith

growingnumberofpeopleinterestedinvegancuisine.

Eathealthy,eatcompassionately,andeatwell.

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Broccolihasmadethechartsandmostpeople

(exceptaformerpresidentandafewotherpeople)

eatitwillingly.Mybrotherinlawhasdevelopeda

crushonbroccoliandlovestoeatthesmallside

shootsbothrawandcooked.Personally,Iprefer

lightlycookedbroccoli.WhatIhavediscoveredis

thatmanyofushaveforgottenthatwinter

vegetables

reach

far

beyond

broccoli

and

its

cruciferouscousins,kale,collards,cabbage,

cauliflower,kohlrabiandBrusselssprouts.These

cruciferousvegetablesaregreatsourcesofthe

classofantioxidantscalledisothiocyanatesand

sulforaphanewhichhavenaturalanticancerand

detoxifyingabilities.

Winterisalsotraditionallytheseasonofrootsand

tubers,

from

the

somewhat

lowly

radish

and

carrot

tothemoreexoticparsnip,turnip,rutabaga,celery

root,Jerusalemartichokeandavarietyofboth

sweetpotatoes(yam,standard,hana,Japanese

white,purpleOkinawan)andpotatoesofmany

varieties.Theyareallgreatsourcesofcomplex

carbohydratesthatareimmenselysatisfyingina

sticktotheribsway.Theorangeandyellowsweet

potatoes,aswellascarrots,areexcellentsources

ofVitaminAwhichhelpboostyourimmunesystem

whichisoftennecessaryinthewinter.Therule

withroots,aswithallvegetables,isthatthemore

highlycoloredthevegetable,themore

antioxidantsitcontains.Sopurplepotatoeshave

moreantioxidantsthanwhitepotatoes,andcarrots

havemoreantioxidantsthanparsnips.Pay

attention

but

do

not

avoid

your

favorite

vegetablesbecausetheycontainfewerantioxidants.All

vegetableshavesomethingtooffer.

Mostwinterrootsortubersworkwellinbraised,

roastedandinsoups.Ilovetomixupthe

vegetablessothatthereisagoodvarietyofcolors

andtextures.OneofmyfavoritedishesisHerb

RoastedRootVegetableswhichissimpletomake.

Unfortunately,itisnoteasytodowithoutoil,so

thoseon

oil

free

diets,

please

forget

that

Isaid

that.Insteadcombineyourrootvegetablesto

maketastystews.Thecover

photoofmylatestbook,TheNewFastFood:TheVeggieQueenPressureCooksWholeFoodMealsinLessthan30Minutes,isAutumnSunset

Stewwhichcontainsavariety

ofdifferent

vegetables.

Atthistimeofyear,wecannotforgetaboutwinter

squashwhichtechnicallyisafallvegetablebut

sinceitstoressowell,itisaroundalmostallwinter,

orinmostplacesuntilaroundMarch.Ilovethe

sweetnessofsquashinsoups,sidedishesand

addedtomyotherroastedroots.Wintersquashis

alsoagreatsourceofVitaminA.Again,themore

Winter Vegetabled beyond BroccolExpanding Your Culinary Horizons

By Jill Nussinow, MS, RD , aka The Veggie Queen

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brightlycoloredtheflesh,the

moreantioxidantsitcontains.

Myfavoritesquashvarieties

changeoften,dependingupon

theindividualsquash.Ifyou

seeonethatlooksinteresting,

pleasedonthesitatetobuyit

insteadofthemorestandard

acornorbutternut.Thereisa

worldofsquashawaitingyou.

SinceIliveinNorthernCalifornia,Icannotleave

mushroomsoffthewintervegetableslisteven

thoughtheyaretechnicallyfungi.Whetherthey

arewild(andedible)orstorebought,mushrooms

areincrediblyflavorful,lowincaloriesand

generallyimmune

boosting.

Shiitake

also

has

anticancerproperties.Oystermushroomsinlarger

amountsmightalsohelptoloweryourcholesterol.

Allmushroomsareawonderfulsourceoffiber.

TheretextureboostsmanydishesandIaddthem

tomywintervegetablestews.

Therearealsogreenvegetablesinwintersuchas

leekswiththeironiony,butbetterandmore

subtle,flavorwhichIprefertostrongerflavored

storageonions.Theyarewonderfulwaytostarta

soupandwhatwouldPotatoLeekSoupbewithout

them?

Toaugmentthevegetablesthatyoucanbuyin

winter,Isuggestthatyougrowsproutssothatyou

alwayshavefreshvegetableswithoutmaintaininga

garden.YoucangettopnotchsuppliesfromThe

SproutHouse.

Mylastwintervegetable

recommendationistoeithermake

yourownfermentedvegetablesor

tobuysome.Thebeneficialbacteria

infermentedvegetables,which

includessauerkrautandkimchi,wil

helpkeepyourimmunesystem

healthyandprovidemoreVitaminC

becausetheseproductsaremade

withcabbageornapacabbage.Ilovetoadd

fermentedvegetablesontopofbrownriceand

steamedvegetables.

Tomakeyourvegetables,freshorfrozen,ifyou

must,morepalatable,Isuggestthatyouaddherbs

andspices,aswellasingredientssuchasginger

andgarlic.

These

additions

are

nutrition

boosters

whichareincrediblysourcesofantioxidantsin

smallpackages.Anumberofrecentstudiesconfirm

thissuchasthisoneintheJournalofNutrition.

Herbsandspicesappealtomefortheirflavor;their

elevatednutritionprofileisanaddedbonus.The

followingrecipeswillhelpyouboostyourintakeof

wintervegetables.

Garlic, Greens and Bok Choywith Sweet Ginger SauceServes 4

This tastes great and can be served with sobanoodles or colored rice, or your favorite grain

or noodle.

1 tablespoon oil (optional for oil-freediets) leek, sliced, some green part OK2 medium garlic cloves, crushed with flatside of a knife1 1-inch thick slice of gingerroot, halved

and smashed with flat side of a chefsknife blade

1 teaspoon minced ginger2 tablespoons tamari or soy sauce1 teaspoon sesame oilSalt and ground black pepper

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1 teaspoon agave syrup or othersweetener, if desired

1 pounds mustard or other greens (1large bunch), washed well, leavestrimmed from ribs and cut into 2-inchpieces

3-4 stems green garlic, sliced into 2-inchdiagonal pieces or 6 cloves garlic, minced anddivided1-2 cups sliced bok choy1-2 cups pea shoots (also called peasprouts)3 tablespoons toasted sesame seeds

Heat the oil in a saut pan over medium highheat. Add the leeks, garlic and ginger. Sautefor 1-2 minutes. Add the mustard and othergreens. Add the broth and simmer for 2-3

minutes. Add the remaining ingredients exceptfor sesame seeds. Cook until greens arecooked through and the liquid is almostabsorbed. Sprinkle with the sesame seeds.

2012,TheVeggieQueen

http://www.theveggiequeen.com

Late Winter Green Soup withNettles, Garlic and LeeksServes 4 to 6

This is a wonderfully easy blend of very freshingredients that needs little more than some saltbut you can easily add thyme and bay leaf whencooking it. Nettles are wild greens but you can

substitute other greens if nettles (which really dosting) are unavailable.

1 tablespoon olive oil (optional)1 medium onion, diced1 cup chopped green garlic or 4 cloves

regular garlic, minced1 cup chopped leeks, green and white parts2 cups potatoes, diced1 bunch nettles, carefully removed from stems6 cups vegetable broth-1 teaspoon salt

Freshly ground black pepper, to taste

Saut onion, garlic and leeks for 3 minutes. Add

the potatoes and broth. Lock lid on cooker and

bring to high pressure. Reduce heat. Cook for 4

minutes. Quick release thepressure. Remove thelid, carefully tilting it away from you. Blend with a

hand blender. Add salt and pepper, to taste.

2012,TheVeggieQueen

http://www.theveggiequeen.com

TheAuthorJillNussinow,MS,RDistheauthorofTheVeggieQueen:VegetablesGettheRoyal

Treatmentcookbookandtheebook,TheNewFastFood:TheVeggieQueenPressureCooks

WholeFoodMealsinLessthan

30Minutesdueoutinpaperbackthisfall.YoucanseeandreadmoreaboutwhatJilldoesathttp://www.theveggiequeen.com .FindJillonFacebookatTheVeggieQueenorfollowJillonTwitter.

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Thewordhealthyissooverusedthat,when

adorninganyfoodpackaging,itresemblesaplaid

pantedusedcarsalesman. Itsrightuptherewith

thatothernutritionworddevoidofrealmeaning,

moderation. MarionNestlegotitrightinher

book,FoodPolitics,wheresheexplainsthefood

industrysspecificuseofavagueterminorderto

createpublicpablum.

RogetsThesauruslistsgood,healthful,large

andsalubriousundertheterm. Butareallthings

statedtobehealthyreallyso? Letslookata

numberofdietspurportedtobehealthyandsee

iftheyarejustlargeintheirhypeortrulya

salubriousregime.

Healthywill

be

defined

in

this

article

by

arenown

scientificpanelofone. Afterconsultingme[via

texting],myself[viatwitter]andI[viacarrier

pigeon],healthyisdefined1)tonotcausethe

eateranyphysicaldetriment;2)nourishcellsand

supportfunctionsofthehumanbody.[This

definitionwasconcludedandenactedinabout5

minutes. Therefore,thepanelunanimouslyvoted

tosupplanttheentireUnitedStateslegislative

branch.]

FirstupistheUnitedStatesDepartmentof

Agriculture[USDA]DietaryGuidelines.

Theguidelines,representedbyaplate,instructyou

tofillhalfyourplatewithfruitsandvegetables.

Thatsacouple

of

cups

aday

and

includes

legumes

asavegetable. Onequarterofyourplateshould

besomeotherproteinsource,althoughlegumes

arelistedhereaswell. Ifyoureallylookatthe

guidelinedocument,youwillseethattheUSDA

plantbasedmealplanincludesprocessedsoy

productseveryday. Justincaseyoumissedthefat

andsodiuminfleshitems,youcanbesuretocover

itinsomeofthemockmeatsonthemarket.

Wholegrainsshouldtakeupthelastquarterof

yourplate.

According

to

the

USDA

food

guidelines,

wholegrainsarenotasourceofprotein. Well,at

leastasascribedontheplatewebpage,buttheydo

havealotofproteinintheirprofilesontheUSDA

nutrientdatabasepage. Confused? Healthily

confused? Confusedinmoderation?

Tokeepitsimple,letsjuststicklegumesinwith

proteinandwholegrainswith...wholegrains,

although,manylegumeshavealotofcalcium. So,

whatabout

that

blue

circle

on

the

plate

picture?

Thedairygroup. IactuallywrotetotheUSDAand

askedwhythereisntacalciumgroupsincethisis

whattheysaythedairygroupdoesforthebody

andwouldincludeavarietyofsourcessuchasdark

green,leafyveggiesandtofu. Tofuanddarkgreen

leafyveggiesarethehighestABSORBABLEcalcium

offoodsintheUSmarketplace.

What the Heck is Healthy?By LaDiva Dietitian!, MS, RD, LDN

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TheUSDArepliedthatdairydoesmorethanjust

serveasacalciumsource,suchashavinghigh

concentrationsofpotassiumandmagnesium. I

respondedthatallofthesenutrientsaremore

absorbableinsoymilktherefore,followingtheir

nutritionlogic,weshouldchangethenametothe

soygroup. Theyinformedmethattheywere

stickingto

their

categorization

even

though

73%

of

theworldislactoseintolerant. Theydidthankme

formyinterest.

Eventhough,thereisamountainofevidencethat

fleshfoodsraisecholesterollevels,cancerlevels

andadversecardiacevents,theUSDAlistsabounty

ofthesefoodsasproteinsources. Theyalsohavea

longlistofpeas,beans,nutsandseedsassources,

whichisagreatimprovementoverprevious

guidelines.However,

they

do

not

believe

that

thereisanyothersourceforOmega3fatexcept

fromseafood,althoughthefishgetitfromplants.

PerhapstheUSDAismoderatelyconfused. Maybe

thefishare,too.

SincetheUSDAbeganmakingguidelinesAmericans

havebecomeheavier,sickerand,whenlookingat

ouryouth,willhavealowermortalityagethan

earliergenerations.

So,healthyorno? Notevenclose.

Next,glutenfree. Glutenfreedietshavebecome

verypopular. Infact,tennisproNovakDjokovic

saysthatitisthebasisofhiscurrentwinningstreak

onthecourt. Glutenisaproteinfoundinsome

grains. Themostcommonoftheseisrepresented

bytheword,BROW barley,rye,oatandwheat.

Whenpeoplewiththissensitivityeatagluten

productthereareanumberofsymptomsranging

fromnausea,

flatulence

to

depression

and

poor

dentalhealth,accordingtotheGlutenFree

Network. Itisthoughtthatatleast15%oftheUS

populationhasglutensensitivity.

Theglutenfreedietdoescurtailcertaingrains,be

theywholeornot. However,thereisan

abundanceofglutenfreegrainstoeatand

cookbooksgalore. Otherthantheremovinggluten

partofyourdailynoshing,thereisntmuchabout

otherfoods.

So,healthyorno? Inconcordanceofthe

parametersofthisarticle,GlutenFreeisdeclared

healthybecauseitrelievessymptomswhichcause

detrimenttotheeaterandsupportscelland

humanbody

functions.

Vegetarianisusuallythoughtofashealthy.

Vegetarianhasalsobeentwistedbyfolkswanting

tostretchthedefinitionofthetermbythrowingin

somequalifiersuchas,Imavegetarian,butIstill

eatfishsometimes. Thisisnotavegetarian. A

vegetariandoesnteatfleshproducts. Period.

Theydoeatfleshbyproductssuchaseggsand

dairy. Inmoststudiesvegetarianseatmorefruits

andvegetables

than

flesh

eaters

of

every

variety.

Theytendtobehealthierthanfleshdiners. Dr.Tim

Key,oneoftheforemostauthoritiesonvegetarian

scholarshipandoneoftheleadauthorsofthe

EPICOxfordstudy,saysthatvegetarianshave

lowermortalityratesfromischemicheartdisease

[reducedbloodsupplytotheheart]andsome

formsofcancer. Thepositionpaperbythe

VegetarianNutritionDieteticsPracticeGroup

withintheAcademyofNutritionandDietetics

states:

Vegetarianstendtohavealowerbodymassindex

andloweroverallcancerrates.Vegetariandiets

tendtobelowerinsaturatedfatandcholesterol

andhavehigherlevelsofdietaryfiber,magnesium

andpotassium,vitaminsCandE,folate,

carotenoids,flavonoidsandotherphytochemicals.

Thesenutritionaldifferencesmayexplainsomeof

thehealthadvantagesofthosefollowingavaried,

balancedvegetariandiet."

Thiswouldleadonetothinkthatvegetarianis

healthy. However,thereisacaveatwithregardsto

cholesterolconsumptionandadversehealth

effectsfromautoimmunediseasesassociatedwith

dairyconsumption. Someofthediseasestates

attributedtomilkproductsare:increasedmucus,

ParkinsonsDisease,MultipleSclerosis,Insulin

DependedDiabetesandarthritis. Egg

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consumption,oneperday,waslinkedtohigher

mortalityrates.

Healthyorno? No. Itsbetterthanbeingatotal

flesheaterandsupportscellnourishmentandbody

function. However,itstillhasintakeofitems

knowntocausephysicaldetriment.

Now,Icanheareveryonemountingtheirhigh

horsesforveganism. Thisisavegetarianwhogot

ridofthefleshbyproducts. But,beforeyouridein

totowntotoastyourgoodhealth,realizethatbeer

andpotatochipscanbeavegandiet. So,justbe

happythatyouaredoinggreatthingsforyourself

andfortheplanet. Ofcourse,youcanbuyaround

ofstrawberrybananasmoothiesforeveryone. The

oneissuewithvegansisthattheydonothavea

reliablefood

source

of

B12.

There

are

plenty

of

fortifiedfoodsoutthereandsupplementationis

easy,buttobefairIgottastatethefacts.

So,healthyorno? Yes. Thereisnophysical

detrimentbyeatingaplantbaseddietandit

supportshumanbodyfunctionsaslongasyouget

yourB12. Ontheotherhand,thereisonefood

allowedandreadilyusedbyvegansthatdoescause

somedetriment oils. Whichleadsmeto Oil

Free.

Dr.CaldwellEsselstynisthefatheroftheOilFree

movement. Dr.Esselstynsworkwithreversing

heartdiseasebeganin1985. Hehasfoundthat

anyamountofoildigesteddamagestheinterior

liningoftheartery. Thatsright,evenoliveoil,

coconutoilandnuts. Heincludesabanonpeanuts

althoughtheyarealegume. Healsocautions

aboutsoybecausebothhaveahighfat

concentration. IsawDr.Esselstynlastyear. Heis

theperfect

spokesperson

for

health.

Healthyorno? Healthy,yes. Nocaveat,although

hiswebsitedoesnotmentionB12

supplementation.

CanIbeanymoreperfect? Depends. Rawfooders

comeinafewvarieties. Imgoingtostickwiththe

8020type. Theseeat80%rawand20%cooked

foods. IknowDr.DougGrahammayhaveafield

daywiththis,butmostrawfoodersIknoweata

littlecookedfood. BrendaDavis,RDandVesanto

Melina,MS,RDhavetwobooksonraw. Theystill

recommendsupplementingB12. TheissueIhave

withgoingrawismyloveoflocalandmylocale. I

livewherethegrowingseasonstopsinOctober.

Mostof

the

foods

listed

in

the

myriad

of

raw

websiteswouldhavetobetruckedthousandsof

miles. Thereweremanyrawrecipeswith

sproutinganddehydratingforhoursordaysata

time. Ontheotherhand,thishadnothingtodo

withthepanelsdefinitionofhealthy.

So,healthyorno? Yes. Definitelyhasnophysical

detrimenttotheeaterandsupportscellandall

humanbodyfunctions.

Thepanelisconcludedandsendssalubritytoall

whilewhippingupthismonthsrecipes.

NexttaskforthepanelisthatMideastPeacething.

..shouldbedoneintimeforlunch. Oilfreesalad,

ofcourse.

TheAuthorMartyDavey,RD,MSisnotonly

LaDiva,Dietitian!,

but

a

RegisteredDietitianwitha

MastersdegreeinFoodand

Nutrition.Shebecamea

vegetarianin1980whenshe

discoveredthatthereweremorechemicalsincattle

thenattendantsataGratefulDeadconcert.Her

familyisallvegan,exceptthedogwhodrewthe

lineatvegetarian.Sheconductsfactualand

hilariouspresentationsandfooddemos.Whileher

privatepractice

includes

those

transitioning

to

a

plantbasedlife,LaDiva'smostpopularprivate

consultingtopicis"I'mtoobusyandIdon'tcook."

Herwebsiteiswww.ladivadietitian.com.

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Sweet FruitsEverydayyoumusthaveagiantfruitsalad

Thiswillhelpyoumeetyourdailycaloricenergy

productionneeds.

If

you

dont

have

time

to

do

alot

ofchopping,youcaneatyourfruitthroughoutthe

day,butifpossible,makeanentirebreakfastoutof

afruitsalad.Fruitsarebeautifulandsatisfying,

withinterestandappealtothetastebuds.

Emphasizeavarietyoftypesandcolors;andalways

beonthelookoutfornewfruitstotry.Youcantry

sprinklingasmallamountofnutsandseedson

yoursaladortryaddingotherdriedfruitsuchas

figs,berries,apricots,ordates.

Green LeavesEatabigbunchofdark,leafy,greenvegetables

everyday

Keeprecipessimpleandtryoneortwodifferent

leafygreensatatime.Startwithasmallamount(a

fewleaves)andgraduallyincreasetomoregreens

asyougetusedtothetasteandflavors.

Remember,themoregreensthebetter!Try

parsley,cilantro,

red

mustard,

green

mustard

chards,greenkale,rapini,kohlrabi,endive,green

andredlettuce,radishgreens,turnipgreens,

collards,dandeliongreens,beetgreens,wild

greens,spinach...yougetthepicture.Anything

green!

Includeaheapinghandfulofdarkgreenleafy

vegetablesinyourlunchanddinnermeals,anduse

awidevarietythroughouttheyear.Oneeasyway

todothisistoblendgreensinsweetorsavory

greensmoothiesorinrawsoups.Eatasmanyof

theseasyoulike!Drinkslowlyandchewyour

smoothies.Youcantrysprinklingasmallamountof

nutsandseeds(sunflower,flax,sesame,etc)on

yoursmoothiestoencouragechewing.

Raw Plant FatsInclude24heapingtablespoonsofrawnutsand

seedsperday

Makesureyouaregettingavarietyofrawplant

fatsbyrotatingthekindsofnutsandseedsyouuse

inrecipesandrotatingotherfatssuchascoconut

oil,

coconut

butter,

avocados,

olives,

and

olive

oil.

Limityourconsumptionto24tablespoonsofnuts

andseedsperdayanduseonly13differenttypes

ofnutsorseedsperday.Donottogotoo

overboardwiththeconsumptionoftheoils:limit

yourintaketoupto4tablespoonsperday.

Nutsandseedsmustberaw,organicandinan

unpeelednaturalstate.(Somepeoplesellnutswith

thethinouterpeelremoved.Itsokaytobuythem

withoutashell,butmakesurethedelicatepeelis

stillintact.)Itisrecommendedthatyougrindthem

yourselfifthey

are

needed

for

recipes

such

as

pates,sauces,etc.

VegetablesCruciferousvegetablesareextremelyimportant.

Includetheminyourdieteveryday

Theycontainessentialantioxidantsandarehighin

fiber,vitamins,andminerals.Includebroccoli,

Diet Tips for the New Year by theRaw Food Goddess

by Angela Elliott

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cabbage,napacabbage,bokchoy,cauliflower,

Brusselsprouts.Kale,collards,mustardgreensand

othercrucifersinyourmealplan.Inthecaseof

radishes,turnips,andrutabagas,eattheirleafy

topstoo!

Startwithatleastafistsizeserving,EVERYDAY,

andtrytodoubleortriplethatamountasyou

becomemoreaccustomedtothiswayofeating.

Grains and LegumesEatgrainsandlegumesthreeormoretimesaweek

Includelegumessuchaslentils,peas,garbanzos,

quinoa,buckwheat,millet,andamaranth.

Preferably,theseshouldbesproutedand/or

dehydrated,butmayalsobecookedinboiling

water.Brownriceisanotheroptionforacooked

grain.

Addinggrainsandlegumeswilldecreasethe

overallnutrientdensityofyourfoodintake,but

providespecialnutrientsthataidindetoxification

andimmunesystemactivity,withoutadding

excessivefat.

Eatinghealthyjustgotawholeloteasier.Ifyou

followtheaboveguidelines,youwillfeelandlook

yourbest.Tryafewofthesescrumptioushealthy

recipestoday,you'llbegladyoudid!

Angelas Recipes for SuccessThe Stir Fry

Broccoli 2heads,cutintobitesizedpieces Mungbeansprouts 1largehandful

BokChoy 1largehandful Cabbage 1cup,shredded

Garlic 2cloves,finelysliced Freshlemonjuice cup

Himalayansalt totaste Ginger totaste

Black

pepper

to

taste

Curry

powder

to

taste

Redpepperflakes totaste

Mixthefirstfouringredients(broccoli,sprouts,cabbage,andgarlic)togetherinalargebowl.Mixthelemon,

salt,andasmanyspicesasyou'dliketogether.Pourthesauceovertheveggies.Letmarinateforatleasta

coupleofhours.Drainoffanyexcessliquidandserve.

Basic Green Savory

Handfulofspinach 3stalksofcelery

2stalksofasparagus 1largetomato

Bunchupthespinachandjuicewiththecelerythesetaside.Juicetheasparaguswiththetomato.Combine

thetwomixtures,stirandenjoy!

Happiness in a Bow l

2cupspineapplechunks cupSatsumatangerinesegments

2cupsslicedfreshstrawberries 2mediumfirmbananas,sliced

2slicedkiwifruit,peeled,halved,andsliced 2tablespoonslimejuice

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5honeydates,soakedandpitted 2tablespoonsfilteredwater

Slicepineappleintobitesizedchunks.Inabowl,combinethepineapple,tangerines,strawberries,bananas

andkiwi.Inafoodprocessororblender,pureethedates,water,andlimejuicetogether.Pouroverfruit;

gentlytosstocoat.

Creamy Broccoli Soup

2cupschoppedbroccoli 2cupswater

Pinchofeach(ormoretotaste):saltblackpepperpowderedsagedriedthymegarlicpowder

1cupsrawcashews,soaked

Placeallingredientsintheblenderandblenduntilsmooth.

Delightful Rainbow Salad

1cupredcabbage 1cupgreencabbage

1cupbabygreens cupjicama

cup

sprouts

cup

snap

peas

cupgreenbeans 1cupkale

1cupredpepper cupcarrots

10cherrytomatoes 1avocado

teaspoonHimalayansalt

2tablespoonsoliveoil 2tablespoonslemonjuice

Groundblackpeppertotaste

Shredthegreensintoafineribbonsandtosstogetherwithsalt,andmassage.Thismakesthesecruciferous

veggieseasier

to

digest.

Thinly

slice

the

red

pepper

and

carrot

and

add

to

the

cabbages.

Add

olive

oil,

lemon

juice,andblackpepperandtoss.Placeonaplate.Cutthetomatoesintoquartersandarrangeontop.Peel

andthinslicetheavocadoandarrangeontopofthesalad.TheAuthorAngelaElliottistheauthorofAliveinFive,HolidayFarewithAngela,The

SimpleGourmet,andmorebookson

theway!AngelaistheinventorofFive

MinuteGourmet

Meals,

Raw

Nut

FreeCuisine,RawVeganDog

Cuisine,andTheCelestialwich,and

theownerandoperatorofSheZen

Cuisine.www.shezencuisine.com.

Angelahascontributedtovariouspublications,

includingVegnewsMagazine,VegetarianBabyandChildMagazine,andhastaughtgourmetclasses,holisticclasses,lectured,andonoccasiontoured

withLouCorona,anationallyrecognizedproponentof

livingfood.

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Eatingavarietyoffreshvegetablesisimportantfor

ahealthydiet.And,asmostvegansknow,

vegetablesarentjustsidedishestheydeserve

tobethestaroftheshow. Lately,itseems,certain

vegetables,suchaskale,haveachievedsuperstar

statusamonghomecooks,restaurateurs,andfood

writersalike. Stillanothervegetablethathas

achievedrecentacclaimiscauliflower.Thismay

seemsurprisingsince,despiteitsnoblepedigree,

thesnowy

white

cauliflower

used

to

be

abit

of

awallflower,oftenbypassedforitsmorecolorful

sister,broccoli.

Althoughwhiteisthemostcommoncolorof

cauliflower,italsocomesinorange,green,and

purple.Orangeorcheddarcauliflowercontains

25timesmorevitaminAthanthewhitevarieties;

greencauliflower,sometimescalledbroccoflower,

comesintwoshapes:thecommonroundedhead

andaspikyvariationknownasRomanesco

broccoli.There

is

also

apurple

cauliflower,

colored

bythepresenceofcertainantioxidants.

Nutritionally,cauliflowerislowinfatand

carbohydrates,whilebeinghighinfiber,vitaminC,

folate,andseveralphytochemicals.

Now,heresthefunpart.Inadditiontoits

impressivenutritionalresume,cauliflowerisalsoa

culinarychameleon. Thisistruenotjustbecauseit

canberoasted,boiled,fried,steamedoreaten

raw,but

also

because

cauliflower

is

amaster

of

disguise. Thisversatilebrassicahasbeenknownto

standinformashedpotatoes,hasshapeshifted

intograinsofrice,andhasevenbeenservedasa

steak.

Cauliflowerwasalwaysoneofmypersonal

favorites,nodoubtbecausemymotherbattered

andfrieditcrispontheoutsideyetsoftonthe

inside. ButitwasbackintheeightieswhenIwas

macrobiotic,thatIfirstdiscoveredthatifyoupuree

cookedcaulifloweritbearsanuncanny

resemblancetomashedpotatoes.(Infact,

cauliflowermakesanevenbettermashwhen

blendedwithcookedmillet.)Tothisday,people

lookingtoeatfewercarbsoftenrelyonmashed

cauliflower. Talkabouthealthyeats!

Cauliflowerisequallyathomeinthecuisinesof

India,Italy,EasternEurope,Asia,andtheMiddle

East. TryitinacurryorAsianstirfry,toppedwith

tahinisauce,drizzledwithlemonsauceorcloaked

inacheesysauce. Itsalsogreatcoldinasalador

servedrawwithadip. AmongtherecipesIve

developedusingthischameleonlikewonderare:

CurriedCauliflowerSoupwithRoastedCauliflowerRice

ZitiwithRoastedCauliflowerandTomatoes ShepherdsPieToppedwithCauliflower

Mashers

PicattaCauliflowerSteaks SicilianCauliflowerSaladwithRaisinsand

PineNuts

Cauliflower Chameleonby Robin Robertson

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Mymostrecentdiscoveryisthatpureed

caulifloweralsomakesanamazingsauceforvegan

macandcheese,evenmoredramaticifyouusea

cheddarcauliflower.Overtheyears,Iveuseda

varietyofingredientstomakethecreamycheesy

sauceforveganmacandcheese,including

potatoesandcarrots,alongwithroastedred,

orange,and

yellow

peppers

and

now,

cauliflower.

BelowismyrecipeforMacandCauli. Thisrecipe

allowsyoutohavemacandcheeseyourwayas

saucyasyouwantitandascheesyasyoulike.

Note:Youcansprinklethetopofthecasserole

withanyremainingcrumbsofroasted

cauliflowerittastesdeliciousandlooksgood,

too!Eitherwhiteororangecauliflowercanbeused

inthis

recipe.

Mac & CauliServes6 TimetoPrep30to45minutes

Ingredients

1

small

cauliflower

(cheddar

or

white),

cored,

trimmed

and

cut

into

1/4

inch

slices

12ounceselbowmacaroni

2/3cupcashews,soakedfor4hoursorovernight,anddrained

2cupsvegetablebroth,ormore

2teaspoonsoliveoil

1smallonion,chopped

2garliccloves,minced

Saltandblackpepper,totaste

1/3cupnutritionalyeast,ormore

1(4ounce)jardicedpimientos,drained

2tablespoonsfreshlemonjuice,ormore

1teaspoon

yellow

mustard,

or

more

Instructions

Preheattheovento425degreesF. Arrangetheslicedcaulifloweronanoiledbakingsheetandroastuntilsoftandlightlybrowned,turningonce,20to30minutes. Setaside.Reducetheoventemperatureto350

degreesF.

Whilethecauliflowerisroasting,cookthepastainapotofboilingsaltedwateruntilaldente. Drainwellandsetaside.

Inafoodprocessororhighspeedblender,combinethecashewsandbrothandblenduntilsmooth.

Heattheoilinasmallskilletovermediumheat.Addtheonionandcookuntilsoftened,about5minutes. Addthegarlicandcook1minutelonger.

Transfertheonionmixturetothefoodprocessorwiththecashewmixture.Add2cupsoftheroastedcauliflowerandpureeuntilsmooth.Addthenutritionalyeast,pimientos,lemonjuice,andmustard.Seasonto

tastewithsaltandpeppertheamountofsaltneededdependsonhowsaltyyourbrothis. Iusuallyadd

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aboutteaspoonofsalttostart.Processtoblendwell,thentasteandadjustseasonings,addingmoresaltif

needed.

Now,choosefromamongthesevariations:

Forathinnersauce:addupto1cupofadditionalvegetablebrothoryourfavoriteplainunsweetened

nondairymilk.

Forasharperflavor:addmorelemonjuiceand/ormustard,alittleatatime,mixingwellaftereach

addition.

Foranonsaucy(butflavorful)texture:transferallofthecookedpastatoalightlyoiledbakingdish.

Forasaucytexture:transferonehalftotwothirdsofthecookedpastatothebakingdishandpourin

thesauce,stirringtocoat.Itwillbeverysaucy,butthepastawillabsorbsomeofthesauce.

Forasaucytexturewithnocrumbtopping:covertightlyandbakefor20minutesoruntilhot.Ifyoulike

acrunchycrumbtopping,sprinklethetopwithtoastedpankocrumbsandbakeanadditional10

minutes.

Foranevensaucierversion:omitthebakingstepaltogether,andcombinethepastaandsauceontop

ofthestove(inwhateverproportionsyouprefer)andheatuntilhot.

Foracheesierversion:Stir1/2cupofshreddedvegancheddarcheeseintothemixtureandtopwithan

additional

cup

before

baking.

TheAuthorAlongtimevegan,RobinRobertson

hasworkedwithfoodformorethan

25yearsandistheauthorof

nineteencookbooks,including

VeganPlanet,1,000VeganRecipes,

VeganFire&Spice,andVeganon

theCheap.

A

former

restaurant

chef,RobinwritestheGlobalVegan

foodcolumnforVegNewsMagazine

andhaswrittenforVegetarian

Times,CookingLight,andNaturalHealth,among

others.RobinlivesinthebeautifulShenandoahValleyof

Virginia. Youmaycontactherthroughherwebsiteor

blog: www.globalvegankitchen.comand

www.veganplanet.blogspot.com.

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Mymaternalgrandmothersfamily(Guerriniand

Roncagliolo)hailedfromtheprovinceofLiguria,on

theItalianRiviera.Inthemid1800ssomeof

them,alongwithabout15,000othermostly

northernItalians,emigratedfromLiguriatoPeru,

wheremygrandmother,ClotildeRoncagliolo(her

latermarried

surname

was

Roncagliolo

de

Urbina)

wasborn.Intime,Italiansbecamethesecond

largestEuropeanpopulationinPeruandtheir

cookingstylegreatlyinfluencedmodernPeruvian

cuisine.Butthatsanotherstory!

Whathasintriguedmeforyearsandledtothe

developmentofthisrecipewasthecenturiesold

customofLigurianwomengatheringnutrientrich,

evenmedicinal,greensandherbsinthemountains

andvalleys

to

be

cooked

and

stuffed

into

ravioli,

or

addedtoricedishes,soupsandtorta(savory

vegetablepies).Theparticularmixtureofherbsin

thisregioniscalledpreboggionandencompasses

edibleweedssuchasdandelion,borageandnettle

leaves,amongothers.TherecipeImsharingwith

youinthisissue,thoughitcertainlycanbemade

withstoreboughtherbsandgreens(butyoumay,

asIdo,atleasthavesomekalestillgrowinginthe

wintergarden!),echoesthattradition.

ThehomemadewholemilkcheesethatwasusedinLigurianstuffedpastawascalledPrescinsuaandis

pleasantlysourandcreamy.SomeLiguriancooks

stillliketomaketheirown.(Iliketothinkthatmy

TofuCashewMascarponeissimilar.)The

combinationofthischeesewithgreensandherbs

inathinoliveoilcrustorsimplepastadoughno

doubthelpedtokeephardworkingpeasantsand

farmershealthyandstrongoverthecenturies,

despitetheconstantconflictsthateventuallysent

somanyresidentsoverseaslookingforabetterlife

Idon'tmakestuffedpastadumplingsoften,but

wheneverIdo,

Ivow

to

make

them

regularly

becausetherereallyisnothinglikehomemade

ravioli! (Itsagreatrecipetomakecooperatively

withfriendsorfamily,bytheway.)WhenI

developedthisrecipe,Iwantedrapini(broccoli

raab)inthefilling(Iloveitsbitteredge),andmy

inspirationwastopairthecreamygreenfillingwith

apastadoughfeaturingcorn(polentatoItalians)

andwithacreamysauce.Itturnedoutevenbetter

thanIhadimaginedbecausewehadtheluckto

findwild

oyster

mushrooms

in

our

woods

for

the

sauce,whichwasadeliciouscomponenttothe

dish.Myomniguestshardlyutteredasoundwhile

theyate,otherthan"mmmmm's"andgroansof

pleasure!

WhileIrollthepastaandfillit(nowwitha

traditionallongraviolirollingpinthatImanagedto

find)IthinkofgenerationsofLigurianwomen,

perhapsmyownancestresses,gathering,cleaning

andcookingthepreboggion;choppingand

seasoningandmixingitwithcheese,andfillingthepastatocookforathriftybutelegantand

nutritiousfamilymeal.

RecipeandPicturesFollow

Kale & Mascarpone Raviolby Bryanna Clark Grogan

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KALE & TOFU-CASHEW MASCARPONERAVIOLI WITH CREAMY OYSTERMUSHROOM SAUCEType: Maindish Serves:6(Itsworthdoublingtherecipeandfreezingsomeforfutureuse!)

TimetoPrepare:2to3hours(seenotesonTimeManagementbelowrecipe)

Ingredients

TofuCashewMascarpone

(Thismakes2cups,soyouwillhave1cuptouseinanotherrecipeorasaspread.Itseemseasiertoblendin

thelargeramount.)

1(12.3ounces)boxextrafirmsilkentofu,drained

cup+2tablespoonsrawcashewpieces,groundveryfineinaclean,drycoffee/spicemillormini

chopper

2tablespoonsfreshlemonjuice

1pinchsalt

Filling

12ounceskale,toughstemsremoved

10ouncesrapini(broccoliraab),toughstemsremoved

3clovesgarlic,sliced

1/3cupveganbroth

teaspoonsalt

2tablespoonsfreshherbs,suchasbasilandmarjoram,minced

1cup

Tofu

Cashew

Mascarpone,

made

ahead

and

chilled

1pinchfreshlygratednutmeg

Sauce

tablespoonEarthBalanceoroliveoil

poundoystermushrooms,lightlyrinsed,patteddryandslicedintomatchsticks

Roux

1tablespoonEarthBalanceoroliveoil

1tablespoonunbleachedflour

BlendedMixtureforSauce

1cupnondairymilk

cup(4ounces)extrafirmsilkentofuormediumfirmtofu,drainedandcrumbled

cup

water

teaspoonchickenstyleveganbrothpowderorpaste

teaspoonsalt

1pinchfreshlygratednutmeg

1pinchwhitepepper

HomemadeVeganPasta

1cups+3tablespoonsunbleachedwhiteflour

cupsoyflourorchickpeaflour(besan)

cupcornflour(notcornstarch;thisisbasicallyyellowcornmealgroundtoapowder)

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teaspoonsalt

2/3cupwater

1tablespoonoil

Garnish

cupveganparmesan(suchasGalaxyFoodsVegan)orchoppedtoastedwalnuts

Optional:choppedItalian(flatleaf)parsley

Instructions

ToMaketheMascarpone(Makethisseveralhoursbeforeyoumakethefilling)

Tip:Ifyouhaveapowerfulblenderlikea

VitaMix,youdonthavetogrindthenutsfirst.

Soakthemfor10minutesinboilingwatertosoften

themupandthendrainthem.Whirlallofthe

ingredientsinablenderathighspeedforseveral

minutes.Bepatient ithastobeextremely

smooth.

Youmayhavetostopthemachineacoupleof

timesand

scrape

the

sides

and

push

the

ingredientsthathaveaccumulatedundertheblade

towardsthemiddle.Whenassmoothaspossible,

scoopintoacoveredcontainerandrefrigerate.It

willfirmupconsiderably.

ToMaketheFilling

Tip:Fillingsshouldnotbetoowetorthey

willmakethedoughsoggyandeasytotear.

Greensshouldbesqueezedasdryas

possiblebefore

using.

Vegan

parmesan

substitutewillabsorbsomeoftheliquid.Ifa

fillingseemstowet,addafewfinedry

breadcrumbs(1tablespoonatatime).

Washandspindrytherapiniandkale.Slicethe

greens1/8inchthick.Heatthebrothandgarlicina

large,heavynonstickskilletoverhighheat.When

thebrothboils,immediatelyaddthegreens.Turn

theheatdowntomediumhighandcookuntilthe

greensaretenderized,butstillbrightgreenandthe

liquidiscompletelyabsorbed,keepingaclose

watchonitandstirringasnecessarytokeepfrom

sticking.Themixtureshouldbefairlydry.Remove

fromheat.Transferthegreenstoafoodprocessor

andpulseuntilthegreensareminced.

Transferthemincedgreenstoalargebowlandmix

inthesaltandherbs.Addthepremadeandpre

chilledTofuCashewMascarpone,alongwiththe

nutmegandveganparmesansubstitute.Mixwell.

Keeprefrigerateduntiluse.

ToMaketheSauce

Tip:Iliketomakethesauceaheadoftime

becausetheraviolicookquickly.

Heatthe1/2tablespoonofoilorEarthBalanceina

large,heavynonstickskilletoverhighheat.When

veryhot,addtheslicedmushrooms.Sautuntil

themushroomsuntilcookedthroughandslightly

browned.Setaside.

TransferalloftheBlendedMixtureingredients,

exceptforthenutmegandpepper,toablender

andprocessuntilvery,verysmooth.Setaside.

Heatthe1tablespoonofEarthBalanceoroilina

heavymediumsaucepanovermediumhighheat

and,whenitshot,whiskintheflour.Whiskitfora

fewminutes,butremovefromtheheatbeforeit

startstochangecolor(youwantawhiteroux).

Scrapethis

roux

into

the

Blended

Mixture

and

blendforafewseconds.Pourthemixtureback

intothepot.Stirovermediumhighheatuntilit

thickensandboils.Turndownandsimmeronlow

heatforafewminutes.Whiskinthenutmegand

pepperandstirinthesautedmushrooms.

MicrowaveOption:Heatthe1tablespoonofEarthBalanceoroilinalargemicrowavesafebowlor1

quartPyrexmeasuringpitcheronHighpowerfor

30seconds.Whiskintheflourandmicrowaveon

Highpower

for

1minute.

Scrape

this

into

the

BlendedMixtureandblendbriefly,thenpourit

backintothesamebowlorpitcher.Alternatively,

youcanpourtheBlendedMixtureintothebowlor

pitchercontainingtherouxandmixwithan

immersion/stickblenderuntilsmooth.Eitherway,

microwavetheBlendedMixturewiththeroux

mixedinonHighpowerfor1minute.Whiskwell.

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Repeatthistwice.Whiskinthenutmegandpepper

andstirinthesautedmushrooms.

MakingthePasta

Tip:Youcanmakethepastaseveralhours

aheadofrollingitout,divideitinto8equal

piecesandkeepitrefrigeratedinaplastic

bag

or

covered

container.

Tip:Humiditymakesthedoughmore

difficulttorollout.

Tomakethedoughbyhandorinaheavyduty

standmixer,mixthefloursandsaltinamedium

sizedbowlorthebowlofyourmachine.Pourinthe

waterandoilandstirwithaforkuntilthedough

comestogetherinaball.Kneadthedoughona

lightlyflouredsurfaceforabout10minutesorina

standmixerwithadoughhook.Thedoughshould

besmooth

and

silky

looking.

Place

the

dough

in

a

plasticbagandletitrestforatleast10minutes.

Tomakethedoughinafoodprocessor,pulsethe

floursandsaltbrieflyinadryfoodprocessorbowl,

thenaddthewaterandoilthroughthetopwith

themotorrunning.Processthedoughforabout30

secondsoruntilasmoothballforms(thedough

mayseemabitsticky,butyou'llbeflouringitas

youwork).Transferthedoughtoaplasticbagand

letit

rest

for

at

least

10

minutes.

Tomakethedoughinabreadmachine,transfer

thedryingredientstothebreadmachinecontainer

andaddthewaterandoilontop(orviceversa,

dependingonthedirectionsforyourmachine)and

turnitonforthedoughcycle.Unplugthemachine

whenitfinisheskneading,oilthedoughlightly,

transfertoaplasticbagandrefrigerateforatleast

halfanhour.(Thedoughtendstogetwarminthe

breadmachine.)

RollingouttheDough

Donotallowthestripsofrolledoutpastadryout

coverthemwithaclean,dampkitchentowelor

plasticwrapwhileyouwork.Donotallowanytears

inthedoughorthefillingwillseepout.Ifyoufinda

tearorhole,folditupandpassitthroughthe

rollersagain.Rollthedoughoutasthinlyasyour

machinewillallow(thismeansthesecondtothe

lastsettingformostinexpensivemachines).

Torollthedoughbyhand,dividethedoughinto

eighthsandkeeptheportionsyouaren'tusing

insideaplasticbagorcoveredbyacleandamp

kitchentowel.Rolleachpieceoutonafloured

surfaceuntilitisabout1/16inchthick,flouringas

yougotopreventsticking.

Torollwithahandcrankpastamachineor

electricpastarollingmachine,dividethedough

intoeighths,keeptheportionsyouaren'tusing

insideaplasticbagorcoveredbyacleandamp

kitchentowel.Flourthedoughwellandrunit

throughthefirstsettingofthemachine.Now,flour

itlightlyagain,folditintothirdsandrunitthrough

thefirstsettingagain.Dothisuntilthedoughlooks

smooth.At

this

point,

flour

the

dough

and

run

it

througheachsuccessivesettingtwice,untilitisthe

desiredthickness.Tip:Ilikethesecondtothelast

settingonmymachine,number6,forstuffed

pasta.Thisisprettystandardfortheinexpensive

handrollermachines.Theveryexpensiveonesare

betteraligned,soyoucanmoreeasilyusethelast,

verythin,setting,ifyouwish.

Eitherway,hangtherolledoutportionsofdough

over

the

backs

of

chairs

covered

with

clean,

dry

kitchentowelsoronapastaracktodryalittlefor5

to10minutesbeforefillingandcutting.

Alternatively,laythepastaoutflatinsinglelayers

onbakingsheets(anysize)linedwithbaking

parchmentcuttofitandsprinkledwithflour.

ToFillthePastaUsingaraviolistamp(availableinanygood

cookwarestore)isoneofthecheapestandeasiest

waystoformravioli,asitcutsandsealstheedges

Igive

directions

for

using

one.

If

necessary,

you

can

usepastrywheelorflutedpastacuttertocut

squaredumplingsandsealtheedgeswiththetines

ofafork.Tip:Ifyouhaveanoldfashionedravioli

rollingpin(Norpromakesagoodinexpensiveone),

youcanusethataccordingtothedirectionswith

therollingpin.Itisfastandeasytouse.

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Transfertherolledoutdoughsheetstoalightly

flouredflatsurfaceandkeepcoveredwithclean,

dryclothorkitchentowelswhennotworkingwith

it.

Cutthelengthsofrolledoutdoughinto21/2inch

widestrips.

Usinghalfofthedoughsheets,placelevel

tablespoonsizedmoundsofcoldFillingdownthe

lengthofthedoughatintervalswhichgiveyou

roomtocutthedoughwithyourraviolistamp.

Toseal,brushwaterbetweenandaroundthe

moundsoffilling.Covereachofthedoughsheets

withanothersheetofdough,pressthetopsheet

downbetweenthemoundsoffillingandcut21/2

inchsquaresorroundswithasquareorround

raviolistamp

(the

ravioli

stamp

will

seal

the

edges)

or,cutintosquareswithaflutedpastacutteror

pastrywheelandsealtheedgeswiththetinesofa

forkorusearaviolirollingpin.

CautionaryTip:Don'toverfillthedoughandmakesurethatnofillinggetsintothesealontheedges

oritmaybreakopenwhencooking.(Ifthedoughis

niceandmoist,youdon'tneedtomoistenthe

edgestogetagoodseal.)

Setthefilleddumplingsaside(nottouching)on

bakingsheets(anysize)linedwithbaking

parchmentcuttofitandsprinkledwithcornmeal

orflour.Coverthemwithdry,cleankitchentowels

whilealargepotofsaltedwatercomestoaboil.

Turnthedumplingsfrequentlysothattheydon't

getsoggyonthebottomandtearwhenyoutryto

pickthemup.Toholdfor3to4hours(nolonger),

transferthem,stillonthefloured,baking

parchmentlinedbakingsheets,sprinkledwithflour

andcovered

with

plastic

wrap

or

inside

of

large

newfoodsafeplasticbags,totherefrigerator.

Theymustbeturnedfrequentlysothattheydry

outevenlyanddon'tgetsoggyonthebottom,

causingtearingwhenyoupickthemup.Seethe

Tipsbelowaboutfreezingthedumplingsifyou

mustholdoffcookingthemforlongerperiodsof

time.

ToCooktheDumplings

Bereadytostartcookingyourravioliassoonas

theyarestuffedorreadtheTipsonrefrigeratingor

freezingthedumplingsattheendoftherecipe.

Havetheplatesorshallowpastabowlshotand

drizzledwithabitofoliveoilandyoursaucewarm

(eithermicrowaveitorheatgentlyinadouble

boiler),

before

you

start

cooking

the

ravioli.

Usealargepotofboilingsaltedwater.Cookthe

dumplingsinbatcheswhichdon'tcrowdthepot,

droppingthemoneatatimeintorapidlyboiling

water.Timethecookingfromthetimethewater

comesbacktoaboil.Watchoverthemthewhole

timeandstirgentlywithaslottedspoontomake

surenonehavestucktothebottom.Whenthe

ravioliaredancingmerrilyatthetopofthewater,

theyaredone(tastetheedgeofonejusttomake

sure).Tip:

Don't

let

the

water

boil

so

hard

that

the

dumplingscomeapart! Freshlymadeor

refrigerateddumplingsneedabout2to3minutes

tocook;frozendumplingsneedabout4to5

minutes.Thecookingtimesareapproximate it

dependsonyourdough.Bettertostarttestinga

dumplingbeforeitgetsovercooked itsashame

toendupwithsoggyravioliafterallthatwork!

ToServe

Whenthe

dumplings

are

cooked,

quickly

and

gentlyliftthemoutwithaslottedspoonanddivide

evenlybetweenontothehot,oiledplatesor

shallowpastabowls.Drizzleeachservingwith

warmsauceandpassaveganparmesansubstitute

orasprinklingofchoppedtoastedwalnuts.You

cansprinkleonsomemincedItalian(flatleaf)

parsleyforcolor,ifyoulike.Serveimmediatelyand

awaitcomplements!

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Mascarpone

Filling

Sauce

Dough

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MakingtheRavioli

AlternateRavioliMethod

FinishedRavioli

KitchenEquipmentBlender

Foodprocessor

Large,heavyskillet

Largepotforpasta

Slottedspoon

Sharpknife

Rolling

pin

or

hand

crank

or

electric

pasta

roller

Raviolistampsorraviolirollingpin

Severalbakingsheets

Pastrybrush

Plasticwrap,bakingparchment

AmediumsaucepanORa1qtPyrexmeasuring

pitcher

Whisk

Goodtohave,butoptional:Immersion/stickblender

Lettucespinner

Pastarack

Standmixerwithdoughhookorautomaticbread

machine(forkneadingpastadoughifyouprefer

nottodoitbhandorinfoodprocessor)

PresentationSimple platetheraviolionsmalldinnerplatesor

shallowpastabowls,drizzlewithsomeofthesauce

andmushrooms,andsprinklewithveganparmesan

andgarnishedwithItalianparsley. Itisservedon

itsown

as

acourse,

though

crusty

bread

may

also

beonthetable.

TimeManagementComponentscanbemadeaheadandassembledat

yourconvenience. Theraviolicanbemadeeven

weeksaheadoftimeandfrozen.

FreezingRavioli:Stuffeddumplingsshouldnotbe

leftontheflourorcornmealsprinkledbaking

sheets

for

more

than

3

or

4

hours

in

the

refrigerator,andthentheymustbeturned

frequentlysothattheydryoutevenlyanddon't

getsoggyonthebottom,causingtearingwhenyou

pickthemup.So,sometimesitsadvantageousto

freezethemandcookthemwhenyouneedthem.

Transferthem,stillonthefloured,baking

parchmentlinedbakingsheets,sprinkledwithflour

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andcoveredwithplasticwraporinsideofalarge

newfoodsafeplasticbag,tothefreezer.Leave

untilfrozensolid.Loosenthefrozendumplingsby

bangingthesheetonasturdysurface.Transferthe

frozendumplingstozipperlockbagsorrigid

freezercontainerswithbakingparchmentin

betweenlayersandfastenairtightbeforereturning

tothefreezer.Theywillkeepforacoupleof

monthsifwellstored.

ComplementaryFoodandDrinksYourfavoritewineorsparklingwater.

WheretoShopMostlargesupermarketshavetheprimary

ingredients. Youmayhavetogotoahealthfood

storeforchickpeaflour,cornflour,silkentofu,

veganparmesan,andvegetarianbrothcubesor

powderor

paste,

or

buy

them

online

from

VeganEssentials.comoramazon.com. Ifyoucant

findrapini,youcanuseanyotherbittergreen,such

asturnipormustardgreens.

HowItWorksTheprotein,fatsandlecethininchickpeaorsoy

flouractastenderizersinthedough,justlikeeggs

would,coatingthegluteninthewheatflour. The

goldencolorofthebeanflouralsolendsapleasant

goldencolor

to

the

noodles.

The

fine

corn

flour

in

thisparticularversionmakesanevenmoretender

andgoldenpasta,butisstilleasytohandle.

Itispossibletomakenoodlesusingonlyflourand

water,butIdontthinktheyholdupaswellor

haveasmuchflavorasthisversion. (Commercial

pastamakerswhouseonlyflourandwaterinfresh

pastausehighproteindurumsemolinawheat

flour,whichismuchtougherandrequiresspecial

machines

to

make

properly.)

You

can

also

use

tofu

asaneggsubstitute,butit'smoreexpensive,

messier(youhavetoblendthetofufirst),anddoes

notlendthatgoldencolortothenoodles. This

doughissuitableforthosewhohavesoyallergies.

NutritionFacts(perserving)Calories 368

CaloriesfromFat99

Fat11g

TotalCarbohydrates50g

DietaryFiber6g

Sugars3g

Protein

17

g

Salt746mg

InterestingFactsWecansafelysaythatMarcoPolowasnot

responsibleforpastabeingbroughtfromChinato

Italy!Atthattime(1296)pastahadalreadybecome

ahugetradingcommodityinwhatisnowsouthern

Italy.Infacttherearerecipesdatingbackto800

A.D.thatincludeddriedpastamadewithdurum

wheat.

Stuffedpastaverycloselyresemblingtheshapeof

raviolicanbetracedbacktothe11thcenturyArab

world. Theearliestmentionofravioliappearsin

thewritingsofFrancescodiMarco,amerchantof

Veniceinthe14thcentury.

TheAuthor

Authorof8vegan

cookbooks,

Bryanna

has

devotedover40yearsto

tasty,healthfulcooking,23

asavegan.Shewasa

frequentcontributorand

reviewerforVegetarian

Timesmagazinefor5years,and,morerecently,wrote

andpublishedasubscriptioncookingzine,Vegan

Feast,for5years.SheismoderatoroftheVegsource

NewVegetarianforum.Bryannahasconducted

cookingworkshopsandclasseslocally(includinga5day

VeganCookingVacationonbeautifulDenmanIs.),and

atnumerous

vegetarian

gatherings

in

North

America.

BryannasrecipesappearintheTheVegFeasting

Cookbook(SeattleVegetarianAssociation);onDr.

AndrewWeil'swebsites;inNoMoreBull!byHoward

Lyman;andinCookingwithPETA.Bryannaalso

developedtherecipesforthegroundbreakingbook,Dr.

NealBarnard'sProgramforReversingDiabetes.

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In1993,

Ico

founded

the

animal

protection

organization,VeganOutreach.Sincethattime,we

havedistributedover16millionbookletson

modernanimalfarmingandvegetarianism,mostly

byhandingtopedestrians.I