Vegan Recipe Booklet

Transcription

Bronte Seventh-day Adventist Church
Vegan Food Fair, September 2013
Table of Contents
Easy Overnight Buckwheat Parfait............................................................................... 1
Maple Millet A La Crockpot .......................................................................................... 2
Crunchy Granola .......................................................................................................... 3
Raw Almond Milk ......................................................................................................... 4
Quinoa Pancakes ......................................................................................................... 5
Pineapple Fried Quinoa (in a Boat!) ............................................................................. 6
Vegetarian Chili ............................................................................................................ 8
Mushroom Nut Roast ................................................................................................... 9
Vegan Shepherd’s Pie ............................................................................................... 10
Cashew Red Pepper Roast........................................................................................ 12
Butternut Squash Soup .............................................................................................. 13
Kale Soup with Cashew Cream ................................................................................. 14
Hot Beet Borscht ........................................................................................................ 15
Detox Tabbouleh ........................................................................................................ 16
Glow Kale Salad......................................................................................................... 17
Diakon-Carrot Salad................................................................................................... 18
Cilantro Hummus ....................................................................................................... 19
Basic Hummus ........................................................................................................... 20
Tofu Sour Cream ........................................................................................................ 21
Vegan Caesar Dressing ............................................................................................. 22
Raw Lemon Drops ..................................................................................................... 23
Pineapple Bars ........................................................................................................... 24
Raw Chocolate Almond Fudge .................................................................................. 25
Oil Free Chocolate Zucchini Walnut Muffins .............................................................. 26
Date and Prune Squares............................................................................................ 27
Vegan Sweet and Sour Meatballs .............................................................................. 28
Vegan Coconut Cranberry Scones ............................................................................ 29
How to Plan a Vegetarian Diet ................................................................................... 30
Vegetarian Facts ........................................................................................................ 31
The World’s Longest-Lived and Happiest People ...................................................... 31
Hidden Animal Ingredients in Foods .......................................................................... 32
12 Fruits and Veggies With The Most Pesticides (2013 Dirty Dozen) ....................... 34
Bronte SDA Church
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Easy Overnight Buckwheat Parfait
Ingredients:
¼ cup raw buckwheat groats, soaked in water
¾ cup almond milk
2 tbsp chia seeds
1 large banana (mash half, chop other half)
¼ tsp cinnamon
¼ tsp pure vanilla extract
Optional: strawberries, blueberries, bananas, blackberries, peaches, maple syrup
Instructions:
1. Add the buckwheat groats into a bowl and cover with water. Stir and place in
refrigerator overnight, or soak for at least several hours.
2. In a separate bowl, whisk together the chia seeds, almond milk, mashed
banana, cinnamon, and vanilla extract. Wisk well until no chia seed clumps
remain. Place in refrigerator overnight.
3. In the morning, rinse the buckwheat with cold water in a strainer until no slimy
bits remain. Add the rinsed and strained buckwheat into the chia seed mixture
and stir well.
4. Top with any desired fruit toppings to make a parfait.
5. Just before serving, drizzle with a small amount of maple syrup.
Adapted from “Oh She Glows” at www.ohsheglows.com
Bronte SDA Church
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Maple Millet A La Crockpot
Ingredients:
1½ cups dry millet
1 cup chopped dates
1 tsp salt
9 cups water
2 tbsp maple syrup
1 tsp pure vanilla extract
½ cup raisins or chopped dried apricots
1 tsp cinnamon
2
̷3 cup raw almonds
Instructions:
1. Combine in a crock-pot the dry millet, dates, salt, 8 cups water, maple syrup,
vanilla extract, raisins or apricots, and cinnamon.
2. Blend the almonds and 1 cup water in a blender until creamy.
3. Pour the almond and water cream into the crock-pot and mix together.
4. Cook on low overnight.
5. Stir before serving.
Bronte SDA Church
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Crunchy Granola
Ingredients:
4 cups organic rolled oats
½ cup natural bran
½ cup wheat germ
¼ cup sesame seeds
1 tsp cinnamon
½ tsp ground nutmeg
½ cup raw cane sugar
1
̷3 cup agave nectar
1
̷3 cup sunflower oil
1 cup raisins
½ cups dried fruits (i.e. chopped dates, apples, shredded coconut, raw sunflower
seed, raw pumpkin seeds, cranberries, blueberries, chopped nuts, slivered almonds,
banana bits, etc.)
Instructions:
1. Mix together the oats, bran, wheat germ, sesame seeds, cinnamon, nutmeg,
and cane sugar in a large mixing bowl.
2. In a separate bowl, mix together the agave nectar and the sunflower oil.
3. Combine the two mixtures together, stirring well.
4. Line the bottom of a cookie sheet with parchment paper and spread on the
mixture.
5. Bake at 300°F for 30-35 minutes, making sure to stir every 5-10 minutes as not
to burn the granola.
6. When the granola mixture is golden, remove from oven. Cool slightly and then
stir in the raisins and dried fruits.
7. Store any leftovers in refrigerator.
Bronte SDA Church
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Raw Almond Milk
Ingredients:
1 cup raw almonds soaked in water overnight
3 cups distilled or spring water
Optional: 1 tsp organic vanilla extract, 2 dates
Instructions:
1. Soak the almonds overnight in water.
2. In the morning, rinse the almonds several times, until the water is clear.
3. Put the almonds, 3 cups water, vanilla, and dates in high speed blender.
4. Blend at low for 1 minute, and then blend on high for 1 minute to get a pulp.
5. Pour the pulp into a mesh bag, over a tall wide container or a narrow bowl.
Squeeze out all the liquid from the bag.
6. Optional: to get a little extra milk, add 1 additional cup of water to the pulp and
repeat steps 4 and 5.
Bronte SDA Church
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Quinoa Pancakes
Ingredients:
1 cup cooked cold quinoa
¾ cup all organic flour
2 tsp baking powder
½ tsp sea salt
2 tbsp coconut oil+ more for frying
½ cup almond milk
Optional: 2 tbsp pure maple syrup, agave nectar
Instructions:
1. Mix the baking powder, flour, and salt together, and then combine with quinoa.
2. In a separate bowl, whisk together 1 tbsp coconut oil, milk, and maple syrup.
3. Combine the two mixtures, whisking lightly to create a batter.
4. Lightly coat a large non-stick skillet with 1 tbsp coconut oil. Heat over medium
heat.
5. Drop the batter into the skillet, approximately ¼ cup at a time. Cook until bubbles
start to appear on the top (about 2 minutes).
6. Flip the pancake over, pressing lightly, and cook until undersides are golden.
7. Serve with warm maple syrup or agave nectar.
Adapted from the Toronto Star
Bronte SDA Church
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Pineapple Fried Quinoa (in a Boat!)
Ingredients:
1 whole pineapple (if serving in a pineapple boat) or 2 cups fresh pineapple
1 ¼ dry quinoa (yields about 4 cups cooked quinoa)
Ingredients (First Saute):
½ package tofu, cut into 10 mini-sized triangles
1 tbsp maple syrup
2 tsp tamari
fine black pepper
½ cup red onion, diced
1 cup shiitake mushrooms, sliced
Ingredients (Second Saute):
1 ½ cup fresh pineapple, diced
¼ red onion, diced
1 cup kale, shredded
¼ cup nutritional yeast
½ tsp dried jalapeno (for spicy accent), to taste
splash of maple syrup
pinch of salt
Ingredients (Garnish Saute):
½ cup finely diced pineapple
1 tbsp mint, chopped
Ingredients (Tahini Pineapple Dressing):
2 tbsp tahini
3 tbsp pineapple juice
1 tsp chopped mint
Instructions (First Saute):
1. Mix (either in a pot or rice cooker) the quinoa, water, veggie broth, and salt.
Cook on high heat, stirring occasionally, until quinoa is soft (similar to the
texture of cooked rice).
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2.
3.
4.
Coat a large frying pan with 1 tbsp olive oil and place on stove in medium heat.
Once the frying pan is heated, add the tofu (dry out as much as possible first).
Allow the tofu to sizzle until slightly brown (about 1 minute per side).
Add the tamari and maple syrup with a generous layer of black pepper. Cook
on high heat for 2 minutes on both sides.
Add the shiitake mushrooms and ½ cup red onion. Cook until the vegetables
are tender. Remove the tofu from the pan and set aside.
Instructions (Second Saute):
1. In the same pan, combine the cooked quinoa, 1 ½ cups diced pineapple, ¼ cup
red onion, 1 tbsp mint, kale, nutritional yeast, and jalapeno. Cook on high heat
for about 3 minutes, stirring to ensure even cooking of the quinoa. Note: a few
crisped bits of quinoa are a good thing.
2. Transfer the fried quinoa mixture to a bowl. Set aside.
Instructions (Garnish Saute):
1. In the same frying pan over medium heat, mix ½ cup finely diced pineapple and
1 tbsp mint. Brown the edges of the pineapple (approximately 2-3 minutes).
Instructions (Tahini Pineapple Dressing):
1. In a small bowl, combine the tahini, pineapple juice, and 1/2 tbsp mint to make
a light dressing. Set aside.
To Serve:
Serve either in a bowl or a hollowed pineapple by layering. First place the fried
quinoa. Cover the quinoa with the pineapple garnish, with any leftover mint. Serve
with the dressing and tofu either on the side or directly over top the dish.
Bronte SDA Church
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Vegetarian Chili
Ingredients:
2 tbsp extra virgin olive oil
1 ½ cups chopped yellow onion
1 cup chopped organic red bell pepper
2 tbsp minced garlic
2-3 Serrano peppers, stemmed, seeded, and minced
1 medium organic zucchini ends trimmed and cut into small dice
2 cups fresh corn kernels (about 3 ears of corn)
1 ½ pounds Portobello mushrooms (about 5 large) stemmed, and cubed
2 tbsp chili powder, 1 tbsp ground cumin, ¼ tsp cayenne
4 large organic tomatoes, peeled seeded and chopped
3 cups cooked black beans
15 ounce tomato sauce
1 cup vegetable stock or water
¼ cup chopped fresh cilantro leaves
cooked brown rice, vegan sour cream, diced avocado, chopped green onions
Instructions:
1. In a large pot, heat oil over medium-high heat. Add the onions, bell peppers,
garlic, Serrano peppers and cook, stirring until soft for about 3 minutes.
2. Add the zucchini, corn, mushrooms, and cook, stirring until soft and the veggies
give off their liquid and start to brown around the edges, about 6 minutes.
3. Add the chili powder, cumin, salt, and cayenne, and cook, stirring until fragrant,
for about 30 seconds.
4. Add the tomatoes and stir well.
5. Add the cooked beans, tomato sauce and vegetable stock, stir well and bring to
boil.
6. Reduce heat to med-low simmer, stirring occasionally for about 20 minutes.
7. Remove from heat and stir in the cilantro. Adjust the seasoning, to taste.
To Serve:
Place ¼ cup of brown rice on bottom of bowl, ladle chili into the bowl over the rice,
top with a dollop of Vegan sour cream, spoonful of diced avocado and chopped
green onions.
Bronte SDA Church
-- page 8 --
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Mushroom Nut Roast
Ingredients:
2 cups raw sunflower seeds
2 cups raw cashew nuts
¾ cup water
1 cup onion, finely chopped
1 cup mushrooms, finely chopped
5 cups cooked brown rice, or cooked quinoa
2 ½ tsp vegetarian broth powder
3 tbsp Bragg Aminos or organic soy sauce
2 tbsp nutritional yeast flakes
¼ tsp garlic powder or 1 clove garlic, pressed in garlic press
salt to taste, may use Herbamare seasoned salt
Instructions:
1. Finely grind sunflower seeds in food processor. Place in a large bowl.
2. Blend cashews and water in food processor until smooth. Then put into large
bowl with the ground sunflower seeds.
3. Add onion, mushrooms, rice, vegetable broth powder, Braggs, yeast flakes,
garlic and salt and seasonings.
4. Combine all ingredients. Mix thoroughly.
5. Place into a greased 9x13" baking pan. Bake at 325°F covered, for 45 minutes.
Remove cover and continue baking an additional 45 minutes or until golden
brown on top.
Bronte SDA Church
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Vegan Shepherd’s Pie
Ingredients (Bottom Layer):
3 cups water
½ cup millet washed
½ cup quinoa washed
½ cup hulled buckwheat washed
½ tsp salt
2 tbsp tamari
1 clove garlic
¼ tsp sage
Ingredients (Filling):
3 ½ cups vegetable broth warmed
1 cup cauliflower
2 medium carrots diced
2 small stalks celery chopped
¼ cup corn (fresh or frozen)
1 large Portobello mushroom or 2 ½ cups sliced Crimini mushrooms
½ cup peas
1 medium onion chopped or leeks
5 garlic cloves finely chopped
1 tbsp olive oil
1 tbsp dried rosemary
1 tsp sea salt (can use less if using salted broth)
1 ½ tsp freshly ground black pepper
3 tbsp flour (may use oats ground finely in the coffee grinder or organic white flour)
Ingredients (Potato Topping):
2 large potatoes whole, boiled until soft
1 clove garlic finely chopped
2 tbsp olive oil
½ cup almond milk
pinch of sea salt
Bronte SDA Church
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Instructions:
1. Preheat oven to 350°F
2. In a pot boil water and add millet. Turn heat down and simmer for 20-30
minutes, add quinoa and buckwheat, stir and simmer over low heat for 30
minutes.
3. Let cool to room temperature. Crumble this 3-graim mixture in the pot and add
rest of ingredients to taste.
4. Meanwhile boil potatoes until tender. Drain some water, add milk, oil and mix
until creamy.
5. Sauté onions and add the rest of vegetables one by one. Slowly add the
vegetable broth as needed. Thicken vegetables with flour or oats.
6. Press bottom layer into an oiled casserole.
7. Layer vegetable mixture on top of bottom layer.
8. Spread mashed potatoes evenly on top and bake at 350°F until golden brown.
Bronte SDA Church
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Cashew Red Pepper Roast
Ingredients:
¾ cup raw cashews, coarsely chopped
1 cup Almond milk (unsweetened)
1 medium onion, chopped very fine
½ red bell pepper, finely chopped
1 cup fresh whole wheat bread crumbs (or 1 cup cooked quinoa)
1 tbsp Bragg Aminos
¼ tsp salt
2 tbsp dried parsley or ¼ cup fresh, finely chopped
¼ tsp ground celery seed
¼ cup quick oats
Optional: nutritional yeast flakes
Instructions:
1. In a large bowl add all of the ingredients. Mix well and dump into a greased
baking dish.
2. Bake at 350°F for 45 minutes or until firm and lightly golden.
Bronte SDA Church
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Butternut Squash Soup
Ingredients:
2 small yellow onions, diced
3 garlic cloves, minced
2 large carrots, peeled and diced
1 large parsnip, peeled and diced
2 organic celery stalks, coarsely chopped
1 large Butternut squash, peeled, seeds removed and diced
6 cups water
½ cups loosely packed, finely chopped fresh parsley
5 sprigs of fresh thyme, finely chopped
1 tbsp peeled and grated, fresh ginger root
2 Bay leaves
1 tsp sea salt or Herbamare seasoning salt (or to taste)
1 tsp freshly ground pepper
Juice of half an organic lemon
Instructions:
1. Heat oil in a large stockpot over medium heat.
2. Add the onions and garlic and sauté, stirring occasionally, watching that the
garlic doesn’t burn, about 10 minutes.
3. Add the carrots, parsnips, celery and squash and cook, stirring for another 2
minutes.
4. Add the water, parsley, thyme, ginger root, bay leaves, salt and pepper. Cover
and bring to boil over medium-high heat, and then reduce heat to a low simmer.
5. Let simmer until veggies are tender, about 45 minutes. Remove from heat and
let cool for 15 minutes. Remove the Bay leaves. Puree the soup in batches in a
food processor or blender. Puree until smooth and creamy. Add the lemon juice
and stir to combine.
Bronte SDA Church
-- page 13 --
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Kale Soup with Cashew Cream
Ingredients:
3 tbsp olive oil
1 large onion, chopped
1-2 cloves garlic, minced
2-3 carrots, peeled and diced small
An 8 once package of sliced mushrooms
2 medium white potatoes, peeled and diced small, organic if possible
1 bunch organic kale, washed, ends trimmed and coarsely chopped
10 cups water
½ cup cashews
1 cup water or almond milk (unsweetened)
1-2 tbsp Braggs Aminos (optional)
salt to taste or Herbamare seasoned salt
Instructions:
1. Heat oil in a large stockpot over medium heat. Add the onions and garlic and
saute, stirring to prevent the garlic from burning.
2. Add the carrots, mushrooms and sauté for a few minutes or until the carrots
and mushrooms are soft.
3. Add the diced potatoes, chopped kale, stir for a minute. Add the Bragg
seasoning and a small amount of salt or Herbamare seasoning.
4. Add the water and turn the heat up to high, let the vegetable mixture come to a
boil. Reduce heat and let the soup simmer for about 45 minutes.
5. Meanwhile, put the cashew nuts in a blender; add the water or Almond milk.
Puree in blender until smooth and creamy and no lumps remain.
6. When the soup is almost finished cooking add the cashew cream, stir soup to
combine the cashew mixture.
7. Adjust seasoning as required.
Bronte SDA Church
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Hot Beet Borscht
Borscht is an old-world favorite. It can be served hot or cold. For winter, borscht is
nice hot and this is an equally refreshing cold soup for summer.
Ingredients:
4 large beets with tops
1 medium onion, thinly sliced, slices quartered
2 cloves garlic, minced
Juice of 1 lemon
3 quarts water
1 lb peeled potatoes cut into bite-sized pieces
1 stalk celery chopped
1 carrot cut into small cubes
½ liter tomato juice
salt to taste
lemon juice to taste
Instructions:
1. Cut off beet greens. Wash, chop, and set aside. Peel beets, coarsely shred in
food processor or with hand grater or cube in small cubes and put them into a
stock pot.
2. Add onion, salt, garlic, celery, carrots, and water to stock pot. Cover and bring
to a boil over high heat. Turn heat down to medium, and simmer gently for
about 20-25 minutes.
3. Add potatoes to stock pot along with reserved beet greens. Cook 8 to 10
minutes on medium-high heat, or until potatoes are soft.
4. Adjust seasonings with salt, tomato and lemon juice. Borscht should have a
sweet and sour flavor. Since everyone's palate is just a little different, it may
take some playing with the salt, and lemon juice to reach that perfect balance
of flavor. Let your taste will be your guide.
Bronte SDA Church
-- page 15 --
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Detox Tabbouleh
Ingredients (salad):
1 large cauliflower leaves removed
1 pint (1 ½ cups) grape or cherry tomatoes
1 ½ cups fresh parsley, minced
1 ¼ cups celery, finely chopped
¾ cup cilantro, minced
2-4 green onions, thinly sliced
2 tbsp hulled hemp seeds
Ingredients (dressing):
1
̷3 cup organic lemon juice
1 tbsp pure maple syrup (or other liquid sweetener)
¼ tsp fine grain sea salt or Herbamare seasoning salt
1 clove garlic, crushed (optional)
Instructions:
1. If using a food processor, use the grate blade attachment. Drop the cauliflower
florets into the machine to grate. If using a box grater, quarter the cauliflower
and grate each piece until just the stem is left. Scoop into a large bowl and
discard leftover stem pieces.
2. Stir in the rest of the veggies (tomatoes, parsley, celery, cilantro, and green
onions).
3. Whisk together the dressing in a small bowl. Pour over the salad and toss to
combine, adjusting salt and seasonings. Serve immediately or place it in the
fridge for a few hours for the flavors to develop.
4. Sprinkle with Hemp Heart seeds.
Taken from Oh She Glows www.ohsheglows.com
Bronte SDA Church
-- page 16 --
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Glow Kale Salad
Ingredients (Salad):
1 bunch of organic kale (about 4-6 cups)
1 cup red onion, finely chopped
½ cup red organic bell pepper
½ to ¾ cup organic carrot, coarsely grated
1 English cucumber, chopped (approximately 2 cups)
1 avocado, chopped
1 ¼ cup organic grape tomatoes, chopped
½ cup raisins or goji berries
¼ cup hemp seeds
1
̷3 cup walnuts, chopped
½ a cup of lemon juice
Ingredients (Tahini Lemon Dressing):
¼ cup tahini
2 cloves garlic, pressed through a garlic press
½ cup fresh lemon juice
¼ cup nutritional yeast flakes
2-4 tbsp extra virgin olive oil
1 tsp kosher salt
3 tbsp water, or as needed
black pepper to taste
Instructions (Tahini Lemon Dressing):
1. Mix ingredients in a bowl, or blend ingredients together in blender until smooth.
Instructions (Salad):
1. Julianne (cut into long thin strips) kale leaves and put into large bowl. Pour
lemon juice over kale strips and lightly massage kale leaves for about 1 minute.
2. Chop vegetables and put in the bowl with the kale. Add avocado and raisins.
3. Pour dressing over the salad and toss until thoroughly combined.
4. Top salad with walnuts and hemp seeds.
Bronte SDA Church
-- page 17 --
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Diakon-Carrot Salad
Ingredients:
1 daikon, peeled
¼ tsp sea salt
1 carrot
¼ tbsp ginger, grated and peeled
1 tsp unseasoned rice vinegar
2 tsp fresh lime juice
¼ cup olive oil
1 tsp toasted sesame oil
1 ¾ tsp white sesame seeds
1 ¾ tsp black sesame seeds
Instructions (Dressing):
1. Whisk the ginger, vinegar, lime juice and salt in a large bowl. Slowly whisk in
the olive oil and sesame oil until blended.
2. Toast the sesame seeds in a skillet over medium heat, tossing occasionally,
until the white seeds are golden, for about 5 minutes. Add 1 tsp of each type of
sesame seed to the dressing.
Instructions (Salad):
1. Peel the daikon with a peeler. Toss daikon with the salt in a colander; then let it
drain in the sink, tossing occasionally, for about 15 minutes. Meanwhile, shave
the carrots into ribbons with the peeler.
2. Toss the daikon and carrots with the dressing and season with salt.
3. Top with the remaining sesame seeds.
Bronte SDA Church
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Cilantro Hummus
Ingredients:
2 cups cooked chickpeas
2 cloves garlic, pressed
3 tbsp tahini
2 tbsp water (or more if needed)
1 ½ freshly squeezed lemon juice
2 cups organic cilantro (fresh)
½ tsp sea salt or Herbamare seasoned salt
Instructions:
1. Place chickpeas, garlic, and cilantro in a food processor. Pulse a few times to
break up the chickpeas.
2. Add the remaining ingredients and process until smooth.
3. Add more water if mixture is too thick.
4. Pour into a serving dish and drizzle with olive oil.
5. Serve as a dip with raw veggies
.
Bronte SDA Church
-- page 19 --
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Basic Hummus
Ingredients:
2 ½ cups of cooked chickpeas
2 cloves of freshly pressed garlic
1 tbsp Tahini
1 lemon squeezed
1 tsp dried parsley
1 tsp paprika
½ tsp sea salt, pinch of black pepper or pinch of cayenne
¼ cup extra virgin olive oil
Instructions:
1. In food processor combine the chickpeas, garlic, tahini, lemon juice, parsley,
paprika, salt, black pepper or cayenne. Pulse until combined.
2. With the processor running, slowly add the oil through the feed tube, pulsing
until the mixture is smooth.
3. Add small amounts of water if necessary.
4. Pour into a serving dish and drizzle with olive oil and a sprinkle of paprika.
Bronte SDA Church
-- page 20 --
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Tofu Sour Cream
Ingredients:
1 12-oz. package organic silken tofu
1 tbsp lemon juice
½ cup raw cashew nuts
1 tsp salt or Herbamare seasoning salt
1 tsp onion powder
2 tbsp snipped fresh chives
1 clove fresh garlic, crushed
Instructions:
1. Place all ingredients in a blender, except the chives. Blend for at least 1 minute,
until smooth.
2. Stir in the chives. Mixture will thicken the longer it sits. Refrigerate.
To Serve:
This tofu sour cream can be served on baked potatoes, as a spread with a sandwich
wrap, or used as a dollop on veggie chili or bean burritos.
Bronte SDA Church
-- page 21 --
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Vegan Caesar Dressing
Ingredients:
1
̷3 cup olive oil
4 tbsp apple cider vinegar
3 tbsp lemon juice
3 tbsp water
2 tbsp raw almond butter
2 medium cloves garlic, minced
1 tsp dijon mustard
1 tsp honey
½ tsp salt
Instructions:
1. Mix all ingredients by hand in a glass jar or alternately process with a blender.
To Serve:
Use this zippy dressing on romaine hearts.
Bronte SDA Church
-- page 22 --
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Raw Lemon Drops
Ingredients:
1 cup raw almonds
1 ½ cups soft dates
1 tbsp pure vanilla extract
zest from one organic lemon
2 tbsp organic lemon juice
1 ¼ cups dried shredded coconut
¾ tsp Celtic sea salt
hemp heart seeds or flaked coconut (for coating lemon drops)
Instructions:
1. Place almonds in food processor and process into a fine powder.
2. Add dates, vanilla, lemon juice and lemon zest. Pulse until combined.
3. Once everything is processed, add the shredded coconut. Pulse a few times
until coconut is mixed into the almond, date mixture. Add the salt, and pulse
mixture again.
4. Now dump the mixture into a large mixing bowl. Mix everything together with
hands. The mixture should hold together.
5. Using a tablespoon for measuring, scoop date and nut mixture and form into
small 1" balls. Roll balls into Hemp Heart seeds or flaked coconut.
To store:
1. Drops can be frozen and/or can also be made into bars.
Bronte SDA Church
-- page 23 --
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Pineapple Bars
Ingredients (Crust):
½ cup unsweetened coconut (shredded)
½ cup raw almonds
2
̷3 cup whole wheat flour or ¾ cup rolled oats
2 tbs honey (or 2 tbs brown sugar with 2 or 3 tbs water)
pinch of salt
Ingredients (Pineapple Filling):
¼ cup organic cornstarch
½ cup orange juice
1 ½ cup pineapple juice
1 cup coconut milk
Brown sugar to taste
2 tbs. lemon juice
Pinch of salt
Instructions (Crust):
1. Place coconut and almonds in food processor and chop until fine.
2. Add flour, salt, and lastly, honey. Mix well.
3. Put in pan and pat down.
4. Bake at 350°F for 10 minutes.
Instructions (Pineapple Filling):
1. In a saucepan, dissolve cornstarch in orange juice.
2. Place on low and add other ingredients. Slowly bring to boil (it will thicken).
Take off heat and pour on crust.
3. Garnish with shredded coconut.
4. Place in refrigerator to cool and thicken.
Bronte SDA Church
-- page 24 --
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Raw Chocolate Almond Fudge
Ingredients:
½ cup virgin coconut oil
¼ cup raw almond butter (or nut butter of choice)
½ cup cocoa powder (or raw cacao powder)
½ cup pure maple syrup
1 tablespoon pure vanilla extract
pinch of fine grain sea salt, to taste
¾ cup raw almonds, roughly chopped
Instructions:
1. Mix coconut oil and almond butter.
2. Sift in the cocoa powder and beat again until combined.
3. Pour in the maple syrup, vanilla, and salt and beat until smooth.
4. Stir in the almonds.
5. Line a loaf pan with a piece of parchment paper. Scoop the chocolate mixture
into the pan and spread out until even
6. Freeze uncovered for about 1 hour, or until solid. Slice into small squares and
prepare to be seduced.
Bronte SDA Church
-- page 25 --
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Oil Free Chocolate Zucchini Walnut Muffins
Ingredients:
1 flax egg (or 1 tbsp ground flax seed with 3 tbsp water)
1 ¼ cup lightly packed shredded zucchini, skin left on
1 ¼ cup almond milk
2 tbsp apple cider vinegar
3 tbsp pure maple syrup
1 tsp pure vanilla extract
2 cups whole wheat pastry flour (or All Purpose)
1
̷3 cup Organic Cocoa Powder
1 tbsp baking powder
1 tsp baking soda
1/2 tsp fine grain sea salt
1/2 cup organic cane sugar (or 1/2 cup soft pitted dates, chopped and soaked with a
few tbsp of boiling water, to make a soft smooth paste to make the muffins sugar
free)
1
̷3 cup dark chocolate chips
2
̷3 cup chopped, walnuts
Instructions:
1. Preheat oven to 350°F and lightly spray muffin pans or line with muffin liners.
2. Mix flax egg in a small bowl and set aside. Coarsely grate zucchini, set aside.
3. Mix almond milk and apple cider vinegar in a small bowl and set aside.
4. In a large mixing bowl, mix together the dry ingredients (flour, cocoa powder,
baking powder, baking soda, salt, and sugar).
5. Mix together the wet ingredients (flax egg, almond milk mixture, maple syrup,
and vanilla) and then pour over the dry ingredients. Stir until just combined.
6. Fold in the chocolate chips, walnuts, and shredded zucchini.
7. If the mixture is too dry add a small amount of almond milk.
8. Bake about 15-17 minutes at 350°F or until muffins slowly spring back when
touched. A toothpick should come out mostly clean.
9. Cool for 5 minutes and then remove from pans.
Bronte SDA Church
-- page 26 --
www.brontesda.org
Date and Prune Squares
Ingredients (Filling):
1 ½ cups chopped pitted date (get the soft loosely packaged dates)
1 ½ cups chopped pitted prune
1 cup boiling water
¾ tsp cinnamon
¼ tsp nutmeg
pinch of salt
Ingredients (Crust):
1 ½ cups of organic oatmeal
1 ½ cups of organic flour
¾ cup Raw Cane Sugar
½ tsp salt
½ tsp baking soda
2
/3 cup Earth Balance Margarine or Coconut Oil
2 tbsp cold water
½ cup chopped raw almonds
instructions (Filling):
1. In a bowl combine dates, prunes and boiling water, let stand for 20 minutes.
2. Stir in cinnamon, nutmeg and salt, mash with fork.
Instructions (Crust):
1. In a food processor pulse together oats, flour, sugar, salt and baking soda until
oats are chopped.
2. Pulse in margarine until crumbly, pulse in cold water until mixture comes
together.
3. Add the chopped almonds and pulse till combined.
4. Press 2̷3 of the mixture into a 9x13" pan. Spread date mixture on top. Sprinkle
remaining oat mixture on top and press lightly.
5. Bake at 350°F for 35-40 minutes or until lightly golden.
6. Cool before cutting.
Bronte SDA Church
-- page 27 --
www.brontesda.org
Vegan Sweet and Sour Meatballs
Ingredients (Meatballs):
1 12.3-oz. package of soft tofu (preferably water packed)
1 medium onion
1 tsp seasoning salt
¼ garlic powder
1 tbsp soy sauce (or Bragg’s Liquid Aminos)
1 cup of pecan meal
1 ½ saltine crackers, finely crushed (or whole wheat saltine crackers)
spray oil
Ingredients (Sweet and Sour Sauce):
1 18-oz can of tomato sauce (not spaghetti sauce)
1 cup apricots jam (100% fruit, no sugar)
½ tsp seasoning salt
¼ tsp cumin
pinch of salt
1 lemon squeezed
Instructions:
1. In a blender or food processor place tofu, onion, seasoning salt, garlic powder
and soy sauce and blend until smooth.
2. Place blended mixture into a mixing bowl and stir in pecan meal and saltine
crackers.
3. When completely mixed together, form into small balls (a 1 or 2 tbsp ice cream
scoop can be used to form the soft meatball mixture).
4. Spray oil on a cookie sheet and place the meatballs on the cookie sheet.
5. Bake at 350°F for 30-45 minutes or until firm and golden brown.
6. Put meatballs in a baking dish, cover with sweet and sour sauce and return to
the oven.
7. Bake for 30 minutes or until the sauce is bubbling.
8. Garnish with fresh parsley.
Bronte SDA Church
-- page 28 --
www.brontesda.org
Vegan Coconut Cranberry Scones
Ingredients:
3 cups unbleached all-purpose flour
1
̷3 cup of raw sugar
2 ½ tsp aluminum free baking powder
½ tsp baking soda
¾ tsp sea salt
½ cup craisins
1 cup coconut milk
Instructions:
1. Preheat oven to 400°F. Using the coconut oil, grease around baking stone
2. In a large bowl, stir together the flour, sugar, baking powder, baking soda and
salt. Mix in coconut oil until it blends in. Stir in craisins, add coconut milk and
stir until ingredients are all incorporated.
3. Form a ball with the dough and turn onto a lightly floured work surface. Press
the dough into an 8-inch circle, about ½ inches thick. Lightly sprinkle circle with
raw sugar and press in. Cut circle into 8 wedges.
4. Using a small spatula, place scones ½ inch apart onto the prepared baking
stone. Bake 25 minutes or until golden.
5. When done, remove from oven, cool and enjoy.
Bronte SDA Church
-- page 29 --
www.brontesda.org
How to Plan a Vegetarian Diet
Planning a vegetarian diet does take some knowledge. When removing meat,
chicken and fish from a diet, learning how to replace the missing protein, vitamins
and minerals is important. By using meat alternatives, such as beans, lentils, soy,
tofu, nuts, and seeds (and eggs and dairy), all protein requirements should be met.
Vitamin and mineral intake may be trickier, so here are some helpful tips.
Vitamin B12
Since this essential nutrient is mostly found in animal-based foods, such as meat,
dairy and eggs, strict vegetarians have to find alternative sources. Good choices
include fortified soy beverages, fortified "mock meats" (such as veggie burgers),
nutritional yeast and vitamin supplements.
Calcium
Vegetarians who consume two to three servings of dairy products daily will probably
consume sufficient calcium. Those who restrict dairy will have to increase their intake
of calcium-rich foods by including leafy greens, almonds, sesame seeds, beans, figs
or calcium-fortified
Iron
The richest source of well-absorbed iron is meat, so vegetarians need to look for
alternative foods. Fortified breakfast cereals, beans (chickpeas, lentils, navy, lima
and kidney beans), oatmeal, firm tofu, dried apricots and pumpkin seeds all contain
iron. Pair any food from this list with vitamin C–providing strawberries, potatoes,
tomatoes, sweet peppers or citrus fruit to help boost iron absorption.
Zinc
An essential mineral in the diet, ample amounts of zinc are found in meat. To replace
zinc, vegetarians can choose these foods: beans and chickpeas, soy nuts, cashews,
pumpkin and sunflower seeds, almonds and yogurt.
Seeing a registered dietitian is a great first step to help plan a balanced diet. They
can help ensure that all nutrient needs are met by following a well-balanced diet.
Find a dietitian by visiting www.dietitians.ca/find.
Taken from www.canadianliving.com
Bronte SDA Church
-- page 30 --
www.brontesda.org
Vegetarian Facts
Did You Know?
Flexitarians are people who eat vegetarian meals most often but still enjoy meat
occasionally. Many people choose this increasingly popular lifestyle because of their
growing concern for the environment, since they believe that raising animals for the
sole purpose of using their meat as food is an inefficient, planet-harming process.
While animals eat large quantities of grain, they only produce small amounts of meat,
dairy products or eggs in return. In fact, it can take up to 7œ kg (16 lb) of grain to
produce just 500 g (1 lb) of meat.
Choosing a diet based on vegetables, beans and grains is less harmful to the food
supply and to the earth, and cutting back on meat consumption is one way many
environmentalists help protect the planet.
Taken from www.canadianliving.com
The World’s Longest-Lived and Happiest People
What Do They Have In Common?
Taken from the Blue Zones Study
Bronte SDA Church
-- page 31 --
www.brontesda.org
Hidden Animal Ingredients in Foods
There are many hidden animal products in foods. Many animal ingredients are
present in very small amounts. Some animal products, such as casein and whey —
both derived from dairy products — are acceptable for vegetarians to eat but are not
acceptable to vegans. Others, such as rennet (which comes from the stomach lining
of calves and other baby animals), is unacceptable to all vegetarians.
Ingredient
Albumin
What It Is
Where You Find It
The protein component of egg Processed foods
whites
Small, silver-colored fish
Worcestershire sauce,
Anchovies
Caesar salad dressing
Butter, suet, lard
Cookies and crackers,
Animal shortening
beans, flour tortillas, readymade piecrusts
Red coloring made from a
Bottled juices, colored
Carmine (carmine
pasta, some candies,
cochineal or carminic ground-up insect
frozen pops
acid)
A milk protein
Dairy products and some
Casein (caseinate)
soy cheeses.
Protein from bones, cartilage, Marshmallows, yogurt,
Gelatin
tendons, and skin of animals frosted cereals, gelatincontaining desserts
Baked goods, soft drinks,
Glucose (dextrose) Animal tissues and fluids
(some glucose from fruits)
candies, frosting
Glycerides (mono-, Glycerol from animal fats or Processed foods
di-, and triglycerides) plants
Gelatin from the air bladder of Alcoholic beverages, some
Isinglass
sturgeon and other freshwater jellied desserts
fish
An acid formed by bacteria
Cheese, yogurt, pickles,
Lactic acid
acting on the milk sugar
olives, sauerkraut, candy,
lactose
desserts, fruit preserves
Culture medium for souring
Lactose (saccharum Milk sugar
milk and in processed foods
lactin, D-lactose)
Bronte SDA Church
-- page 32 --
www.brontesda.org
Ingredient
Lactylic stearate
Lard
Lecithin
Lutein
Oleic acid (oleinic
acid)
Pepsin
Stearic acid
(octadecanoic acid)
Suet
Tallow
Vitamin A (A1,
retinol)
Vitamin B12
Vitamin D3
Whey
What It Is
Salt of stearic acid (see
stearic acid)
Fat from the abdomens of
pigs
Phospholipids from animal
tissues, plants, and egg yolks
Deep yellow coloring from
marigolds or egg yolks
Animal tallow
Where You Find It
As a conditioner in bread
dough
Baked goods, refried beans
Cereal, candy, chocolate,
baked goods, margarine,
vegetable oil sprays
Commercial food coloring
Synthetic butter, cheese,
vegetable fats and oils,
candy, ice cream,
beverages, condiments
Enzyme from pigs’ stomachs Cheese
Tallow, other animal fats and Vanilla flavoring, baked
oils
goods, beverages, candy
Hard white fat around kidneys Margarine, mincemeat,
and loins of animals
pastries
Solid fat of sheep and cattle Margarine
separated from the
membranous tissues
Vitamin obtained from
Vitamin supplements,
vegetables, egg yolks, or fish fortification of foods
liver oil
Vitamin produced by
Supplements, fortified foods
microorganisms and found in
all animal products; synthetic
form (cyanocobalamin or
cobalamin on labels) is vegan
Vitamin D3 (cholecalciferol) Supplements, fortified foods
comes from fish liver oils or
lanolin
Watery liquid that separates Crackers, breads, cakes,
from the solids in cheese
processed foods
Taken from www.dummies.com
Bronte SDA Church
-- page 33 --
www.brontesda.org
12 Fruits and Veggies With The Most Pesticides (2013 Dirty Dozen)
The Environmental Working Group (EWG) is out with an annual "Shoppers Guide to
Pesticides" report. This includes The Dirty Dozen, a list of the fruits and vegetables
likely to contain the highest amounts of pesticide residue. It also features the Clean
15, a list of fruits and vegetables least likely to contain pesticides.
How this helps: Choose organic produce when buying anything listed on The Dirty
Dozen. As the EWG says, "The health benefits of a diet rich in fruits and vegetables
outweigh the risks of pesticide exposure."
The Dirty Dozen for 2013:
1. Apples
5. Grapes
9. Potatoes
6. Hot peppers
10. Spinach
2. Celery
3. Cherry tomatoes
7. Nectarines
11. Strawberries
4. Cucumbers
8. Peaches
12. Sweet bell peppers
Dirty Dozen Plus: Kale/collard greens and Summer squash
The Clean Fifteen for 2013:
1. Asparagus
2. Avocados
3. Cabbage
4. Cantaloupe
5. Sweet corn
6.
7.
8.
9.
10.
Eggplant
Grapefruit
Kiwi
Mangoes
Mushrooms
11.
12.
13.
14.
15.
Onions
Papayas
Pineapples
Sweet peas
Sweet potatoes
Taken from www.mindbodygreen.com
Bronte SDA Church
-- page 34 --
www.brontesda.org
Bronte Seventh-day Adventist Church
2031 Bronte Rd
Oakville, ON, L6M 4J5
Pastor Gerardo Oudri
Phone: 289-656-1241
Email: [email protected]
General Church Inquries:
Telephone: 905-825-0230
Fax: 905-825-1954
Service Times:
Sabbath School: 9:30am
Worship Service: 11:00am

Vegan Recipe Booklet

Transcription

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