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Culinary Insight & Information Technology Excellence

Sample Recipes from the Vegan Cookbooks

Sample Recipes - Taken from the Free Vegan (Vegetarian) Cookbooks: A Taste of Vitality and Desserts of Vitality.

The pages lists a very small sampling of the recipes from the two free cookbooks available from the Vitality Culinary Group (VCG). To obtain the full cookbooks (A Taste of Vitality and Desserts of Vitality), visit the main cookbook page.

ASIAN LASAGNA

- A dish with a combination of cuisines (style from Italy, ingredients from Asia) for a meal more nutritionally-dense and complete than the original Italian lasagna.

INGREDIENTS

                
       FILLING

  3          cups  broccoli florets
  1 1/2    cups  broccoli stalks -- peeled, sliced (florets and stalks from 2 bunches - about 3 pounds)
                        ---
  1 1/2    tablespoons  dark (toasted) sesame oil
  180      grams  portobello mushrooms -- sliced 1/2" thick (about 2 large mushrooms, stems chopped)
  1          large  onion -- diced
  5          medium  carrots -- sliced
  1          medium  red bell pepper -- cubed
   1/2    pound  collard greens -- chopped (about 8 collard leaves)
  6         garlic cloves -- minced
                        ---
  1 1/2   tablespoons  ginger juice, fresh -- (squeezed from fresh, grated ginger root)
  1         tablespoon  sweet sherry -- (e.g., mirin)
   1/2   teaspoon  sea salt
                        ---
                      
 TEMPEH

  1         tablespoon  dark (toasted) sesame oil
  8         ounces  tempeh -- defrosted
   1/4     cup  water
  1         tablespoon  Tamari soy sauce
  1         tablespoon  sweet sherry -- (e.g., mirin)
                        ---
                        
SAUCE

  18       ounces  no-salt-added vegetable broth -- (or water)
  14      ounces  coconut milk
  2        tablespoons  ginger juice, fresh -- (squeezed from fresh, grated ginger root)
  8        garlic cloves -- crushed
  3        tablespoons  tahini -- (adjust tahini depending on your tastes) (use more if you want a richer dish) (use less if you want a lighter dish)
 1/8      teaspoon  sea salt                        
  4        tablespoons  brown rice flour -- (or whole-grain spelt flour, but only if the dish can have some gluten)
  1        tablespoon  white miso
                        ---
                        
PASTA

1/2       pound  no-boil/oven-ready rice lasagna noodles -- (or no-boil/oven-ready whole wheat lasagna noodles, but only if the dish can have some gluten) (if you want to use regular lasagna noodles, prepare as indicated on the package, and then use them in this recipe as directed) (about 9-12 inch pieces)
                        ---
                        
GARNISH

4         tablespoons  basil, fresh -- chopped
3/4      cup  green onions -- chopped (about 6 stalks)

DIRECTIONS

VARIATIONS:

CHOCOLATE-RASPBERRY CAKE

INGREDIENTS

FILLING

  * CAKE

DRY INGREDIENTS

1 1/4     cups  brown rice flour -- (or spelt flour if it OK for the cake to have gluten)
1/4       cup  millet flour -- (or spelt flour) (or brown rice flour)
1 1/2   cups  sorghum flour -- (or spelt flour) (or brown rice flour)
4         tablespoons  tapioca flour
1         tablespoon  ground flax seed
1 1/4   cups  cocoa -- (unsweetened)
3/4       teaspoon  sea salt
2         teaspoons  baking powder -- (double acting)
3/8      teaspoon  baking soda
                        ---
                      
WET INGREDIENTS

1/4       cup  high oleic sunflower oil -- (or coconut oil) (or other oil high in monounsaturated fat)
1/4       cup  unrefined coconut oil -- (or other oil as above)
4         tablespoons  applesauce, unsweetened -- (or puree about 1/3 of an apple)
1 3/4    cups  maple syrup
1/2       cup  unrefined granulated sugar -- (such as Rapadura or Sucanat) (or any granulated sugar)
1 1/2     tablespoons  vanilla extract
14       ounces  coconut milk -- (or water)
1         cup  water

* FILLING

10       ounces  raspberries, frozen -- (or 10 ounces fresh raspberries) (or .5 cup jam mixed with 1 T lemon juice)
1         tablespoon  brown rice syrup -- (or maple syrup)
                      

 ---


* GARNISH

1           recipe  Chocolate Icing -- (see recipe below)
4           ounces  fresh raspberries
1           teaspoon  citrus zest -- in long, thin strips (from 1 pieces of citrus fruit)
1           teaspoon  chocolate, bittersweet, dairy-free -- shaved
1/3        cup  pecan halves -- toasted, glazed

DIRECTIONS

Pre-heat oven to 375 degrees F (190 degrees C).  Oil and flour two 10 inch round spring form pans (it is also possible to use one 9 inch by 13 inch pan) (for more information refer to the Cake Pan discussion in the "Cake Notes" at the beginning of this chapter).

VARIATIONS:

CHOCOLATE ICING

If you have time, make this icing a day in advance and refrigerate it. It will make the icing thicker and therefore easier to spread on a cake

INGREDIENTS

100        grams  chocolate, bittersweet, dairy-free -- melted (about 3/4 cup when cut) (or 3/4 cup dairy-free chocolate chips)
12 1/3 ounces  silken tofu, extra-firm or firm (aseptically packaged) -- (do not use soft or medium or fresh tofu because it will not make a firm enough icing) (see the "Glossary of Ingredients" for more information about silken tofu)

1        teaspoon  vanilla extract

1/4     cup  brown rice syrup -- (or maple syrup)

2        tablespoons  maple syrup

2        tablespoons  unrefined granulated sugar -- (such as Rapadura or Sucanat) (or any granulated sugar)

2        tablespoons  cashew butter -- (optional) (or other type of nut butter with a compatible flavor for the dessert such as almond butter or hazelnut butter)

1        pinch  sea salt

DIRECTIONS

Blend all ingredients with an electric hand blender (immersion blender) (this makes for easier clean up) or a food processor until smooth.

Refrigerate icing to firm it up and make it easier to spread on a cake.


Spread on cooled cake.  Optionally, if you feel it is needed to setup the icing, refrigerate briefly to set the icing to the cake.  Do not leave the cake in the refrigerator too long because that will dry out the cake.


Should have enough icing to cover a double-layered-10-inch round cake.

VARIATIONS:

  • Add more cashew butter (or other nut butter) for a thicker icing.
  • As the sweetener, any combination of sweeteners (maple syrup, brown rice syrup, barley malt syrup, agave syrup, granulated sugar, etc.) can be used, and in varying amounts depending on your tastes (see "Dessert Notes" for more information about sweeteners).
  • For a lower fat icing, use 2/3 cup cocoa powder in place of the dairy-free, bittersweet chocolate.  Although this icing will not be nearly as rich and smooth, this will yield an icing which contains only 12% calories from fat (about 0.5 grams of fat per serving).
  • "Carob Icing" - on a carob cake, use chunks of dairy-free carob bars or chips in place of chocolate (or carob powder in place of cocoa powder if making the low fat variation listed above).
                                    - - - - - - - - - - - - - - - - - - - 
Per Serving (excluding unknown items): 69 Calories; 3g Fat (37.2% calories from fat); 2g Protein; 10g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 9mg Sodium.  Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2 Fat; 1/2 Other Carbohydrates.

Should have enough icing to cover a double-layered-10-inch round cake.

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