A Taste of
Vitality
Nutrient-Dense Cooking

By Mark Foy
(Food Photographs by Mark Foy)

This Cookbook Available for Free at:
http://www.vitalita.com/
Notes about this free cookbook:

Because this cookbook is continually being updated and
reposted to the vitalita.com web site, you might like to keep
up-to-date on the changes by downloading a new version of
this cookbook every few months (at
http://www.vitalita.com/ ).
Announcements of new cookbook versions will be posted to
the following web page/blog/RSS feed:
http://www.vitalita.com/updates_news/

--------

Because this cookbook is always being updated, please do not repost
this cookbook file, or any of the recipes contained in this cookbook,
to any other web sites. Please do feel free to distribute links to this
cookbook. This cookbook can be obtained from the following links:
http://www.vitalita.com/
or the PDF version of this book available directly from
http://www.vitalita.com/docs/ATasteOfVitality.pdf

This cookbook and its contents (recipes, photos, etc.) are
copyrighted and are proprietary products of Vitalita
(www.vitalita.com).
Copyright 2010 Vitalita, Inc. All rights reserved.
No part of this cookbook may be reproduced or distributed in any
form, or by any means, without permission from Vitalita, Inc. You
may, however, print this cookbook for your personal use (for making
the recipes).

00-* Introduction *
1
00-*Chapter Listing*
3
01- ******* NOTES/GLOSSARIES *******
4
01-* General Notes *
5
01-* Glossary of Cooking Terms *
8
01-* Glossary of Ingredients *
10
02- ******* APPETIZERS *******
19
02-Adzuki Bean Dip
20
02-Creamy Horseradish Dip with Raw Vegetables
22
02-Hummus
23
02-Pecan-Pinto Bean Dip
24
02-Quinoa Croquettes
26
02-Roasted Portobella Mushroom Pate
28
02-Savory Black Bean Dip
30
02-Shiitake Mushroom-White Bean Dip
32
02-Spicy Black Bean Dip
34
02-Split Pea Dip
36
02-Stuffed Mushrooms
38
02-Sweet Potato "Fries"
40
02-Sweet White Bean Dip
42
03- ******* SOUPS AND STEWS *******
44
03-Black Bean and Vegetable Stew
45
03-Chana Dal with Collards
47
03-Collard-Garbanzo Soup
49
03-Creamy Cauliflower Soup
51
03-Creamy Mushroom-Sweet Potato Soup
53
03-Ginger-Miso Soup with Stuffed Tofu Dumplings
55
03-Hot and Sour Soup
57
03-North African Saffron Stew
59
03-Potato-Kale Soup
61
03-Roasted Garlic-Vegetable Soup
62
03-Roasted Vegetable Soup
63
03-Swiss Chard-Leek Soup
65
03-Tempeh Bourguignon
66
03-Thai Basil Coconut Soup
68
03-Thai Stew
70
03-Tibetan Pumpkin Garlic Soup
72
03-Tomato-Lentil Soup with Polenta Balls
74
03-White Bean-Asparagus Stew with Preserved Lemon
76
04- ******* MISCELLANEOUS *******
78
04-Pine Nut Cream
79
04-Preserved Lemons
80
05- ******* SALADS *******
82
05-Asian Sweet Potato Salad
83
05-Italian-Roasted Vegetable-Rice Salad
85
05-Jicama Salad
87
Contents
05-Quinoa Salad
88
05-Raspberry-Beet Salad
90
05-Tempeh "Tuna" Salad
91
06- ******* MUFFINS *******
93
06-Apricot Muffin Tops
94
06-Apricot-Hazelnut Scones
96
06-Banana-Nut-Ginger Bread
98
06-Blue Cornbread
100
06-Blueberry Muffins
102
06-Blueberry-Almond Scones
104
06-Coconut-Ginger Muffins
106
06-Cornbread
108
06-Lemon-Marzipan Scones with Goji Berries
110
06-Orange-Pecan Muffins
112
06-Pina Colada Scones
114
06-Savory Biscuit Topping
116
07- ******* BREAKFAST *******
118
07-Cranberry-Corn Pancakes
119
07-Fresh Cranberry Salad
121
07-Gingered Fruit Compote
122
07-Glazed Fruit Salad
123
07-Orange-Nut Pancakes
125
07-Tofu Scramble
127
08- ******* GRAINS *******
128
08-Asparagus Quinoa Risotto
129
08-Garlicky Quinoa Patties
131
08-Green Rice Patties
133
08-Indonesian-Vegetable Fried Rice
135
08-Lemon Pepper-Tofu Pilaf
137
08-Millet Mash
138
08-Mushroom-Garlic Rice Noodles
139
08-Savory Mushroom Quinoa
140
08-Southwestern Millet
142
08-Spanish Rice
144
08-Thai Vegetable-Rice Burgers
145
08-Wasabi-Vegetable Quinoa Rolls
147
09- ******* BEANS *******
149
09-Brazilian Black Beans
150
09-Lentils with Kale
151
09-Lentils with Mushrooms
153
09-Red Wine Glazed Garbanzo Beans with Arugula
155
09-Spicy Black Bean Patties
156
09-Spicy Chickpea Puree
158
09-Spicy Swiss Chard and Black Beans
160
09-Vegan Haggis with Clapshot and Whiskey Gravy
161
09-White Beans with Arugula
163
Contents
10- ******* CASSEROLES *******
164
10-Garden Vegetable Baked Spiral Pasta
165
10-Layered Potato-Mushroom-Olive Tempeh
167
10-Spicy Vegetables and Kidney Beans with a Biscuit Topping
169
10-Tuscan Roasted Vegetable-Rice Casserole
171
11- ******* COMPILATION DISHES *******
173
11-Asian Lasagna
174
11-Asian-Style Roasted Vegetables and Tofu in Filo Purse
177
11-Asparagus-Garbanzo Strudel
179
11-Broccoli Quiche
181
11-Enchiladas
183
11-Greek Spinach Pie
185
11-Millet-Bean Patties
187
11-Mushroom-Garlic Lasagna
189
11-Rice-Sweet Potatoes-Collard Torte
191
11-Saffron-Garbanzo Rice Pilaf Wrapped in Filo
193
11-Savory Cutlets
195
11-Sicilian Rice Balls (Arancini di Riso)
197
11-Spinach Lasagna
199
11-Stuffed Poblano Peppers (Chile Rellenos Style)
201
11-Stuffed Portobello Mushrooms
203
11-Vegetable Strudel
204
11-Wild Mushroom Strudel
206
12- ******* TEMPEH AND TOFU DISHES *******
208
12-Barbequed Tempeh
209
12-Braised Tempeh and Cabbage
210
12-Coconut Tempeh
212
12-Coconut-Ginger Tofu
213
12-Corn-Tofu Saute
214
12-Italian Pomegranate Tempeh
215
12-Jerk Tofu
217
12-Mexican-Style Tempeh
219
12-Orange-Miso Tempeh
221
12-Pan Fried Tofu with Preserved Lemon
223
12-Roasted Tempeh and Vegetables
225
12-Saag Tofu
227
12-Savory Tempeh Patties
229
12-Seasoned Pan Fried Tofu Strips
230
12-Sichuan Tofu
231
12-Spicy-Green Chili-Tempeh
233
12-Sweet Ginger Tempeh and Sweet Potatoes
234
12-Tempeh with a Mediterranean Tomato-Olive Sauce
236
12-Tempeh with Indian-Style Soy Yogurt Sauce
238
12-Teriyaki Tempeh
240
12-Tofu Burgers
241
13- ******* VEGETABLES *******
243
Contents
13-Baked Cauliflower
244
13-Braised Broccoli
246
13-Broccoli Rabe with Shiitake Mushrooms
247
13-Brussels Sprouts With Hazelnuts
248
13-Collards with Corn and Red Bell Pepper
249
13-Creamed Kale
250
13-Glazed Arame
251
13-Hearty Greens and Chickpea Saute
252
13-Indian Cauliflower (Phool Gobi)
254
13-Kale with Sun-Dried Tomatoes
256
13-Orange Glazed Broccoli with Carrots and Kale
257
13-Roasted Green Beans with Balsamic Vinegar
259
13-Roasted Mexican-Style Vegetables
260
13-Roasted Mixed Vegetables
261
13-Roasted Root Vegetables
262
13-Sautéed Collards with Preserved Lemon and White Beans
263
13-Spiced Butternut Squash Puree
265
13-Tsimmes
266
14- ******* DESSERTS *******
267
14-* Dessert Notes *
268
14-* Cake Notes *
272
14-Amazake Dessert Sauce
275
14-Autumn Pear Pie
276
14-Carrot Cake
278
14-Chocolate Icing
280
14-Chocolate-Raspberry Cake
282
14-Dried Fruit and Nut Pie Crust
284
14-Frangelico-Glazed Toasted Hazelnuts
286
14-Kahlua-Chocolate Chunk Ice Cream
287
14-Lemon-Ginger Icing
289
14-Lime Icing-Low Fat
290
14-Macadamia Nut Cream
291
14-Mango Cream Pie
292
14-Maple Cake
294
14-Maple Cake-Low Fat
296
14-Non-Gluten Pie Crust
298
14-Orange Icing
300
14-Peanut Butter-Chocolate Chunk Cookies
302
14-Pink Grapefruit Sorbet
304
14-Raspberry-Almond Pastry
306
14-Simple Vanilla Ice Cream
308
14-Vanilla Sugar Cake
310
15- ******* SAUCES AND DRESSINGS *******
312
15-Abbey Ale Dressing
313
15-Apricot-Date Chutney
315
15-Balsamic Glaze Dressing
316
Contents
15-Barbeque Sauce
318
15-Basil-Key Lime Dressing
320
15-Black Bean Sauce
322
15-Carambola (Starfruit) Chutney
323
15-Chili-Soy-Lime Dressing
324
15-Cilantro Sauce
326
15-Cream Sauce
327
15-Creamy Cherry-Red Wine Sauce
328
15-Creamy Roasted Garlic Sauce
329
15-Creamy-Lime Dressing
330
15-Grapefruit Vinaigrette
331
15-Italian-Style Pico de Gallo
333
15-Kiwi Dressing
334
15-Lemon-Basil Dressing
335
15-Mango-Rum Dressing
337
15-Mediterranean Tomato Sauce
338
15-Nectarine Dressing
339
15-Orange-Juniper Sauce
340
15-Orange-Thai Dressing
341
15-Pineapple-Ginger Dressing
343
15-Pomegranate Sauce
345
15-Preserved Lemon Dressing
346
15-Pumpkin Seed Dressing
348
15-Raspberry-Orange Dressing
350
15-Raspberry-Vinaigrette Dressing
351
15-Red Wine Reduction Dressing
353
15-Roasted Garlic Dressing I
355
15-Roasted Garlic Dressing II
356
15-Strawberry-Champagne Vinaigrette Dressing
357
15-Tahini-Miso Sauce
358
15-Tofu Sour Cream
359
15-Wasabi-Garlic Cream Sauce
360
15-Wasabi-Ginger Dressing
361
15-White Bean-Pesto Sauce
363
15-Yuzu-Umeboshi Plum Dressing
365
16- ******* BEVERAGES *******
367
16-Almond Milk
368
16-Orange-Ginger Spritzer
369
16-Peach Mango Iced Tea
370
16-Pine Nut Milk
372
16-Strawberry Smoothie
374
17- ******* MENUS *******
375
17-* Menu Composition *
376
17-American Vegan Menu
378
17-Easter Menu
379
17-Low Fat Appetizer Buffet/Menu
380
Contents
17-Mexican Menu I
381
17-Mexican Menu II
382
17-Picnic Menu
383
17-Thai Menu
384
18- ******* EPILOGUE *******
385
18-* Mail Order Companies *
386
Contents
00-Introduction/Chapter List
00-* Introduction *
Nutrition Facts
Servings per Recipe: 1
Amount Per Serving
0
Calories
Calories from Fat: 0
% Daily Values*
Total Fat
0g
0%
Saturated Fat
0g
0%
0%
Cholesterol
0mg
0%
Sodium
0mg
0%
Total Carbohydrates
0g
0%
Dietary Fiber
0g
Protein
0g
Vitamin A
0%
Vitamin C
0%
Calcium
0%
Iron
0%
* Percent Daily Values are based on a 2000
calorie diet.
Servings: 1
*** A Taste of Vitality: Nutrient-Dense Cooking ***
** Recipes from the Vitalita Culinary Group Kitchen **
This cookbook comes from the Vitalita Culinary Group (VCG) and contains exclusively vegan-whole food-nutritionally
dense recipes. The focus of this book is creating wonderful vegan food without gluten (i.e., the protein in many grains
such as wheat).
This cookbook (and others by the VCG such as "Desserts of Vitality" which includes many more desserts) can be
found on the internet at:
http://www.vitalita.com/
Written by Mark Foy (mfoy@vitalita.com)
Version 1.27 (Sept 10, 2013)
This cookbook is a work in progress. To assist in making this cookbook better, please send any suggestions or errors
to Mark Foy at:
mfoy@vitalita.com
Because this cookbook is continually being updated and reposted to the web site, you might like to keep up-to-date on
the changes by downloading a new version of this cookbook every few months (at http://www.vitalita.com/ ).
Announcements of new cookbook versions will be posted to the following web page/blog/RSS feed:
http://www.vitalita.com/updates_news/
The Vitalita Culinary Group is a vegan cooking company which offers personal chef service (including baked goods
service), catering, and vegan food consulting in Berkeley, California, USA.
This cookbook is made publicly available in the spirit of a "freeware" cookbook, but if you enjoy this cookbook, you
might consider sending a $10 contribution to show your appreciation. As all proceeds from this cookbook are donated
to Vegan Outreach (a non-profit vegan promoting/education group), please send all contributions directly to Vegan
Outreach at:
Vegan Outreach
1
PO Box 30865
Tucson, AZ 85751-0865
USA
http://www.veganoutreach.org/
Some of the recipes in this cookbook were prepared at a cooking demonstration in 1999, and this demonstration is
available on video. This video is offered by the organization that ran the conference where this cooking demonstration
was presented. To order a video cassette of the "Decadent Gluten-Free Desserts" cooking demonstration by Mark
Foy, contact the American Vegan Society (http://www.americanvegan.org/). Specify that you want the video #B-10
from the 1999 AVS Convention in Boulder, Colorado which contains the cooking demonstration "Decadent Gluten-
Free Desserts" by Mark Foy. Specify if you want the US format (regular VHS) or the PAL format (oversees format).
--------
Because this cookbook is always being updated, please do not repost this cookbook file, or any of the recipes
contained in this cookbook, to any other web sites. Please do feel free to distribute links to this cookbook. This
cookbook can be obtained from the following links:
http://www.vitalita.com/
or the PDF version of this book available directly from
http://www.vitalita.com/docs/ATasteOfVitality.pdf
This cookbook and its contents (recipes, photographs, etc.) are copyrighted and are proprietary products of Vitalita
(www.vitalita.com). Copyright 2013 Vitalita, Inc. All rights reserved.
No part of this cookbook may be reproduced or distributed in any form, or by any means, without permission from
Vitalita, Inc. You may, however, print this cookbook for your personal use (for making the recipes).
This Free Vegan Cookbook Available at http://www.vitalita.com/
2
00-Introduction/Chapter List
00-*Chapter Listing*
Nutrition Facts
Servings per Recipe: 1
Amount Per Serving
0
Calories
Calories from Fat: 0
% Daily Values*
Total Fat
0g
0%
Saturated Fat
0g
0%
0%
Cholesterol
0mg
0%
Sodium
0mg
0%
Total Carbohydrates
0g
0%
Dietary Fiber
0g
Protein
0g
Vitamin A
0%
Vitamin C
0%
Calcium
0%
Iron
0%
* Percent Daily Values are based on a 2000
calorie diet.
Servings: 1
A Taste of Vitality: Nutrient-Dense Cooking
- Chapter Listing
01-Notes/Glossaries
02-Appetizers
03-Soups and Stews
04-Miscellaneous
05-Salads
06-Muffins
07-Breakfast
08-Grains
09-Beans
10-Casseroles
11-Compilation Dishes
12-Tempeh and Tofu Dishes
13-Vegetables
14-Desserts
15-Sauces and Dressings
16-Beverages
17-Menus
18-Epilogue
This Free Vegan Cookbook Available at http://www.vitalita.com/
3
01-Notes/Glossaries
01- ******* NOTES/GLOSSARIES *******
Nutrition Facts
Servings per Recipe: 1
Amount Per Serving
0
Calories
Calories from Fat: 0
% Daily Values*
Total Fat
0g
0%
Saturated Fat
0g
0%
0%
Cholesterol
0mg
0%
Sodium
0mg
0%
Total Carbohydrates
0g
0%
Dietary Fiber
0g
Protein
0g
Vitamin A
0%
Vitamin C
0%
Calcium
0%
Iron
0%
* Percent Daily Values are based on a 2000
calorie diet.
Servings: 1
This chapter contains:
- some general vegan cooking/vegan nutrition notes,
- overview of some of the cooking terms/processes that are used in the book (e.g., washing grains and steaming
tempeh), and
- a glossary to some of the ingredients that are used throughout the cookbook.
This Free Vegan Cookbook Available at http://www.vitalita.com/
4
01-Notes/Glossaries
01-* General Notes *
Nutrition Facts
Servings per Recipe: 1
Amount Per Serving
0
Calories
Calories from Fat: 0
% Daily Values*
Total Fat
0g
0%
Saturated Fat
0g
0%
0%
Cholesterol
0mg
0%
Sodium
0mg
0%
Total Carbohydrates
0g
0%
Dietary Fiber
0g
Protein
0g
Vitamin A
0%
Vitamin C
0%
Calcium
0%
Iron
0%
* Percent Daily Values are based on a 2000
calorie diet.
Servings: 1
General Notes:
NUTRITION
- This cookbook is titled "A Taste of Vitality" because the focus of the book is on foods which provide the body fuel for
creating and maintaining an active life style. By focusing on "strong" foods, your body is provided with the needed
protein, carbohydrates, fats, nutrients, vitamins, mineral, phytochemicals, isoflavones, essential fatty acids, and anti-
oxidants it needs to be energetic (especially energy-enhancing vitamins and mineral such as magnesium, zinc, and
vitamin B6). Pure water is also important. "Weak" foods and foods to which a person is allergic can drain energy.
"Weak" foods are discussed below. The most common food allergies are citrus, wheat, corn, milk, soy, dairy
products, yeast, and eggs.
"Strong" foods include (examples in parentheses):
+ unrefined non-gluten grains (brown rice, quinoa);
+ nutrient dense vegetables including:
* cruciferous vegetables (broccoli, cauliflower, Brussels sprouts);
* sea vegetables (nori, arame);
* leafy greens (kale, collards);
* yellow and orange vegetables (sweet potatoes, carrots, winter squash);
* other (snow peas);
+ beans (adzuki, black, lentil);
+ minimally processed soy products (tempeh, miso);
+ whole fruit (apples, citrus, plums);
"Weak" foods included:
+ refined foods including:
* refined grains - especially glutinous grains like wheat (most common form is white flour, often called wheat
flour since it is made of wheat berries, albeit very refined wheat berries);
* refined sweeteners such as white sugar and confectioner's sugar (most candies and sodas contain refined
sweeteners);
+ caffeine from coffee, tea, cola and chocolate;
+ nutrient poor vegetables including:
* mushrooms;
* eggplant;
5
* celery, fennel;
* cucumber;
* summer squash (zucchini, yellow summer squash);
* pale greens (iceberg lettuce);
The "weak" foods simply take space in a diet, do not provide necessary nutrients, and only crowd out good,
nutritionally dense foods (the "strong" foods above).
- Therefore, to promote a active/vital/energetic lifestyle, the emphasis of this cookbook is on cooking with foods that
are:
+ vegan (i.e., free of all animal products, including free of honey);
+ whole and unprocessed (e.g., whole grains such as quinoa and whole-unrefined bean products such as tempeh
- not refined/processed foods like white rice and white/wheat flour);
+ nutritionally dense (high in vitamins and minerals) (e.g., leafy greens, broccoli, carrots, and Brussels sprouts -
not eggplant, cucumber, and summer squash);
+ non-glutinous (e.g., grains like quinoa, millet, amaranth, rice - not wheat, barley, rye, or corn).
These foods are life-sustaining, providing the body with essential vitamins, minerals, phytochemicals, anti-oxidants,
and fiber which are important for maintaining an active lifestyle. The recipes will occasionally call for "weak" foods
(i.e., foods with little or no nutrition) such as mushrooms and celery, but these are used with the understanding that
they are not the main part of a dish (i.e., used in small amounts) and are primarily used for flavor. Also, many of the
desserts call for flour (which is processed due to the grinding), but I do this to create the best desserts, and the
recipes call for exclusively whole-grain flours. Additionally, in the desserts, I almost always use non-glutinous grain
flours (like brown rice, millet, amaranth, and teff flour). This also makes the recipes perfect for people with a gluten
intolerance where grains with gliadin should be avoided. Often, to provide extra binding due to the lack of glutinous
grains, the recipes will call for the addition of finely ground tapioca (tapioca flour - see "Glossary of Ingredients" for
more information) and/or ground nuts or seeds such as flax seed, sesame seeds, or almond meal. This gives the
dessert a more diverse/complete nutritional profile, which provides more energy to the body, while maintaining a
traditional form, taste, and texture.
RECIPES WITH GLUTEN
In general, unless otherwise noted, all the recipes in this cookbook are gluten-free. Only in special cases will a recipe
have the first alternative of the ingredient be one with gluten (e.g., whole-grain wheat pastry flour or spelt flour), and
only when no other alternative was available (e.g., making yeasted pastry dough is difficult without a glutinous flour).
Recipes that contain gluten will be noted as such so people who are strict about needing or wanting to avoid gluten
can skip these recipes.
Occasionally, recipes will give an alternative to the non-gluten flour(s) for cooks who do not want to have to use non-
gluten flours. For example, sometimes in the cake and cookie recipes, I will offer spelt flour as an alternative to brown
rice flour, sorghum flour, millet flour, amaranth flour, or teff flour. Sometimes an adjustment maybe required is in the
amount of water/liquid. This is because different flours contain different amounts of moisture. Use your best
judgment with the amount of water/liquid used.
NUTRITIONAL ANALYSIS OF RECIPES
All recipes in this book are analyzed for nutritional content. Depending on the version of the cookbook you have, the
percentage of daily values for nutrients such as vitamin A and calcium will be shown (not shown in the ASCII text
version). These values are helpful for determining the nutritional content of the recipe. There are some problems with
this analysis though. First, the nutrients shown are only a fraction of the important nutrients (e.g., magnesium is not
shown). Second, some of the ingredients listed in the recipes are not included in the ingredient "dictionary" that was
used to calculate these numbers (the USDA handbook) (e.g., flax seeds), so the analysis of the recipes in not always
exactly correct. Third, these "percent of daily values" have been calculated off the US RDA (Recommended Dietary
Allowance) that are (according to the National Research Council committee that developed the RDAs) set too high for
most people. The levels were set high as a built in "safety factor" according to the 1989 report. For example, the
committee has set the current RDA for calcium at 1000 mg per day. That does not mean that you must have 1000 mg
per day; it means that if you are among the population whose bodies are least able to absorb calcium consumed, you
may require that much calcium to absorb the amount your body needs. Nutrition experts usually say that 75 percent
(750 mg) of the RDA for calcium is acceptable. Additionally, experts say that vegetarians tend to absorb nutrients
more efficiently than meat-eaters, and they tend to need less of some nutrients because they generally eat less
protein. (A high protein intake increases the body's excretion of certain nutrients, especially calcium.) Therefore,
these "percentage of daily values" are useful and interesting, but should not be taken as a gold standard. (Reference:
Vegetarian Times, September 1997, page 82)
6
NUTRITIONAL ANALYSIS OF RECIPES WITH RESPECT TO VARIATIONS/OPTIONS
When a choice of ingredients is given, the analysis reflects the first ingredient listed (i.e., not the alternative
ingredients). Optional ingredients listed in the main ingredient list ARE figured into the analysis. Options given in the
VARIATIONS section are not figured into the analysis. Recipe declarations such as low-fat or non-gluten only apply to
the original ingredient list (first ingredient listed) without optional ingredients, and not necessarily to any of the other
options or variations.
CREATIVITY
As a general rule, I support individual creativity in cooking, therefore, I urge you, the reader, to alter recipes to suit
your needs/wants. For example, I often substitute ingredients or just leave things out if I do not like them or do not
have them on hand. Additionally, people have different tastes for saltiness, sweetness, and richness, so feel free to
change ingredient quantities to fit your tastes. Lastly, if you have an allergy or sensitivity to one of the ingredients
called for in a recipe, try to think of a replacement (or just leave the ingredient out) to make the recipe fit your needs.
SERVING SIZES
Some of the recipes in this cookbook serve more than 8 people (up to 24 servings for some of the appetizer type
dishes). If you want to have fewer serving, simply divide the recipe to meet your needs. In the recipes included here,
this causes no problems. I personally like to cook in large amounts so the food will last for a number of days.
Additionally, some items I will store in the freezer for later use. I find that the following items freeze well: bean dishes
(including dips and pates), stews, some vegetable dishes, cookies, and cakes, whereas the following do not freeze
well: grain dishes and pies.
ORGANIC PRODUCE
I recommend the use of organically grown ingredients (i.e., food grown without chemical fertilizers or pesticides) when
ever possible as I have found organic produce and staples to have substantially more flavor than conventionally grown
items. Additionally, there are studies which have shown that organically grown food has more nutrients that
conventionally grown food.
VEGETABLE QUANTITIES
In all the recipes in this book, I try to call for the use of entire vegetables. For example, with onions, if at all possible, I
call for the use of whole numbers of onions, instead of halves of onions. I have found this to be the best way to use
vegetables so that leftover cut pieces do not sit around getting old (exposed to the air, losing nutrients) before they are
used in some other dish.
VEGAN DIET COMPONENTS
I believe that a balanced vegan diet should include 5 components:
1) Vegetables
2) Whole Grains (primarily non-glutinous grains such as brown rice and quinoa, but also glutinous grain all alright in
moderation, such as whole spelt, if a person is not gluten intolerant/sensitive)
3) Concentrated Vegetable Protein (tempeh, beans, tofu, and some seitan is alright in moderation if a person is not
gluten intolerant/sensitive)
4) Leafy Greens (kale, collards, ...)
5) Fruit
The menus listed at the end of this cookbook are composed to represent all of these important dietary components
(with the exception of fruit, which is often eaten on its own, rather than with a meal). See the discussion on "Menu
Composition" in the Menu chapter for more about composing meals.
NOTE TO THE READER
The contents of "A Taste of Vitality" are not intended to provide personal medical advice. Medical advice should be
obtained from a qualified health professional.
This Free Vegan Cookbook Available at http://www.vitalita.com/
7
01-Notes/Glossaries
01-* Glossary of Cooking Terms *
Nutrition Facts
Servings per Recipe: 1
Amount Per Serving
0
Calories
Calories from Fat: 0
% Daily Values*
Total Fat
0g
0%
Saturated Fat
0g
0%
0%
Cholesterol
0mg
0%
Sodium
0mg
0%
Total Carbohydrates
0g
0%
Dietary Fiber
0g
Protein
0g
Vitamin A
0%
Vitamin C
0%
Calcium
0%
Iron
0%
* Percent Daily Values are based on a 2000
calorie diet.
Servings: 1
Glossary of Cooking Terms:
+ Cooking Beans
Beans should never be cooked with salt (or any salty ingredient) or anything acidic (like tomatoes, vinegar, or lemon
juice) because these substances make the outer coating of the bean tough, so the bean will never get soft because
the water can not penetrate the coating around the bean. Before soaking or cooking, all beans should be sorted (to
remove large foreign particles like stones) and washed (to remove fine dirt and dust). See "Washing Grains and
Beans" below for further information. For time savings, and to ensure properly cooked beans, I prefer a pressure
cooker, although this is not necessary to get properly cooked beans. For long and medium term cooking beans (such
as garbanzo beans and navy beans), soak for about 12 hours before cooking. Short term cooking beans (such as
lentils and adzuki beans) do not require soaking. Cook beans with water in a 1:3 ratio (1 cup dried beans to 3 cups
water), and cook until they are soft, but not so mushy that they loose their structure. Cooking beans with a small piece
(about 2 inches) of kombu (a sea vegetable) will help the beans be more digestible. After the beans are fully cooked
is the time to add salt (and also acidic ingredients if desired).
+ Cooking with a simmer plate (sometimes called a "flamer tamer")
A simmer plate is a metal disk (with about the same diameter as a large pot) which is placed between a stove top
burner and a pot. The simmer plate absorbs the heat put off by the burner flame or burner coil, and distributes it
evenly over the entire simmer plate thus avoiding hot spots on the bottom of a pot. Because it distributes the heat
move evenly over the entire area of a pot/sauce pan bottom, it helps avoid burning foods. This particularly applies to
cooking grains (such as rice, millet, and quinoa) where you want to cook the grain at a low temperature for a long
period and all the liquid will be absorbed. This can also be helpful for cooking beans.
+ Sealing (vegetables)
Saute in a little oil (as directed), so that the oil lightly glazes all the items (vegetables), under a medium to medium-
high heat. The word seal refers to the effect that the oil and heat have on the vegetable; It is "sealed" by having a
light coating of oil cooked around it, sealing in the flavors and juices. A sealed vegetable usually takes on a brownish
tinge (it is partially "roasted"). Usually, items (vegetable) are sealed by adding one at a time in succession, starting
with the longer cooking vegetables which do not readily absorb oil. Therefore, oil is the first ingredient into the pan
after which the first ingredient (vegetable) is added, and mixed to distribute oil evenly over all pieces. These pieces
should be sauteed/sealed for a few minutes before the next vegetable is added, thereby allowing the pieces to develop
a rich flavor, and have these flavors sealed in. When the next ingredient is added, it should be gently mixed to allow
8
the oil on the first ingredients to spread on to and cover this new ingredient. Items should not be added too quickly in
succession or the pan can get over loaded with raw ingredients, and the flavor of each ingredient will not develop as
richly as possible.
+ Steaming Tempeh
Most of the recipes in this cookbook that use tempeh will call for steaming the tempeh before using in the recipe.
Tempeh can have a slightly bitter taste, and this reduces that taste, and ensure the tempeh is fully cooked. There are
recipes that leave out this step; usually those recipes have the tempeh cooked quite a long time in a strongly favored
sauce, so the steaming is not necessary because it gets so well cooked in the course of the recipe.
+ Toasting (and Glazing) Nuts and Seeds
Toast nuts or seeds on baking sheet in a 300 degrees F (150 degrees C) oven for about 15 minutes. Mix nuts on
sheet, and continue to bake, watching to make sure they do not burn. The total amount of time needed depends on
the type of nut (pine nuts toast very quickly, whereas almonds take longer), and on how toasted you want the nuts. I
toast them on a low temperature because most nuts, when they are near done, go quickly from light golden brown to
burnt. A lower temperature slows down the process, reducing the chances of ending up with burned nuts.
If seasoning the nuts with a salty liquid like tamari soy sauce or ume vinegar (see "Glossary of Ingredients" for more
information about these ingredients), splash this over the nuts near the end of toasting, mix thoroughly to coat all nuts,
and then if needed, bake a few more minutes to dry the nuts out again.
If glazing the nuts with a sweetener (such maple syrup and/or sucanat) (which is obviously best for desserts) and/or
with a liqueur (like Sambuca), follow the same directions as for a salty liquid, but do not expect them to become as dry
in the oven if using significant quantities of liquid sweetener (in drier climates, they will dry out completely when they sit
outside the oven for a while). If the nuts are very sticky, and the glaze will not "dry", you can place the nuts in the
refrigerator (on a parchment paper covered baking sheet) to "dry/"freeze" the glaze onto the nuts.
Another option for toasting and glazing is described in the recipe "14-Frangelico-Glazed Toasted Hazelnuts".
+ Washing Grains and Beans
Whole grains and beans (which have not been processed; that is, not made into flour or rolled) should be washed
before cooking to remove all dust and foreign particles. If not washed, the flavor of the dish could be negatively
effected (possibly a dusty flavor). To wash, place grain or beans in a large bowl, add water to cover generously, and
massage grains or beans between hands to remove all dust. Drain, and repeat 2 more times (or until water poured off
is clear). Certain grains and beans should be washed more gently, and more quickly than this; these include:
buckwheat, red lentils, and split peas; when pouring off washing water from these foods, the water will never be clear,
so just stop after 2 or 3 quick washings.
This Free Vegan Cookbook Available at http://www.vitalita.com/
9
01-Notes/Glossaries
01-* Glossary of Ingredients *
Nutrition Facts
Servings per Recipe: 1
Amount Per Serving
0
Calories
Calories from Fat: 0
% Daily Values*
Total Fat
0g
0%
Saturated Fat
0g
0%
0%
Cholesterol
0mg
0%
Sodium
0mg
0%
Total Carbohydrates
0g
0%
Dietary Fiber
0g
Protein
0g
Vitamin A
0%
Vitamin C
0%
Calcium
0%
Iron
0%
* Percent Daily Values are based on a 2000
calorie diet.
Servings: 1
Glossary of Ingredients:
+ Adzuki Beans
Adzuki beans (also azuki or aduki) are small oval-shaped beans with a deep reddish burgundy color used commonly
in Japanese cooking. These beans accommodate salty and sweet flavors. They are short to medium-term cooking
beans, taking about 1 to 1.5 hours to cook. Like all beans, it should be carefully washed/rinsed before cooking (see
"Glossary of Cooking Terms" for more information).
+ Agar Flakes (Agar or Agar Agar)
Agar agar (Kanten) is a vegetable gel used as a vegetarian replacement for gelatin. It is made by boiling sea
vegetables, pressing it into a gel, and then drying it into flakes. Agar comes in bar form, flake form, and powder form.
The flake form is the most common, and the recommend form for the recipes in this cookbook. If you use powder,
and the recipe calls for flakes, use a smaller amount; e.g., if the recipe calls for 3 teaspoons of agar flakes, use 2
teaspoons (or a little less) of the agar powder.
Agar flakes dissolve in hot liquids and thicken as they cool to room temperature or below.
General preparation to gel a liquid goes as follows: Add 4 tablespoons of flakes to 4 cups or fruit juice or other liquid
and let the agar sit on the top of the liquid for 5 or more minutes. Then bring to a boil, reduce heat and simmer 5
minutes or until dissolved. Cool until firm.
+ Agave Nectar Syrup (Light Agave Nectar Syrup - Agave Nectar - Agave Syrup)
This natural sweetener is extracted from the pineapple-shaped core of the blue agave (a cactus-like plant native to
Mexico best known for its use in making tequila). A 93% fruit sugar content allows agave nectar to absorb slowly into
the body, decreasing the highs and lows associated with sugar intake. Also, because fruit sugars are 25% sweeter
than sugar, you use less. It has a very neutral taste. If an agave syrup is called light, it is referring to its color. There
are both darker colored agave nectars (medium brown color), and lighter colored agave nectars (soft yellow color
similar to honey). Maple syrup can often work in place of light agave nectar syrup; two considerations that will change
the final dish: 1) color - maple syrup is darker than light agave syrup, so the final dish will be darker in color which may
not be the desired outcome (e.g., the "Pink Grapefruit Sorbet" specifically calls for light agave nectar syrup instead of
maple syrup because we wanted to keep the final sorbet a lighter color); 2) sweetness - cup for cup, agave nectar
syrup is slightly sweeter than maple syrup - for small amounts this should not make a big difference. One of the
10
producers of Agave nectar has some interesting information about agave on their web site:
http://www.madhavahoney.com/agave.htm
+ Arame
A sea vegetable - the most mildly flavored of sea vegetables. A good introduction sea vegetable since it only has a
mild sea/fish flavor. As with all sea vegetables, it is a nutritionally dense food that is high in mineral and trace
elements.
+ Barley Malt Syrup
This natural sweetener which is made from sprouted whole barley, and made basically the same way as brown rice
syrup (see below). Barley malt syrup does have more of a flavor than brown rice syrup: barley malt syrup has a flavor
more like molasses, while brown rice syrup has a flavor more like agave nectar or honey, but with a slightly bitter edge
(similar to butterscotch). You can substitute one sweetener in place of the other keeping this flavor difference in mind.
The caramel-flavored syrup is about half as sweet as sugar or honey. It is high in carbohydrates, and is generally the
least expensive natural sweetener. GLUTEN NOTE: Barley malt syrup contains gluten, so if you are avoiding all
gluten, simply replace barley malt syrup with brown rice syrup.
+ Birch Sugar
(This information was gathered from various sources, including bottles of birch sugar and marketing materials
distributed by birch sugar distributors)
Pure birch sugar is derived from birch bark, and it is also known as Xylitol. One producer of pure birch sugar in the
U.S. is The Ultimate Life (see "Mail Order Companies" at the end of this book for more information). Birch sugar has
only half the calories of sugar, but is used as a replacement for granulated sugar 1:1. It does not promote tooth
decay. It is metabolized very slowly, so it helps prevent sugar "highs" and "lows", and can be suitable for people with
diabetes, hypoglycemia, chronic fatigue syndrome, and candida (yeast infection).
+ Broccoli Rabe
This vegetable is more leafy than regular heads of broccoli, and is high in calcium.
+ Brown Rice Syrup
A natural sweetener similar to barley malt syrup. Brown rice syrup contains complex sugars that are not hard on the
body/blood sugar levels. It is my absolute favorite sweetener because it has the mildest flavor (not as strong as barley
malt syrup), and its pH is closer to our bodies' pH than any of the other sweeteners, making it the most gentle on the
system. It is about half as sweet as maple syrup and granulated sugar. Often times I "balance" brown rice syrup with
maple syrup in a recipe because brown rice syrup all by itself has a slightly bitter butterscotch flavor, so I like to round
out that flavor with the straight sweet flavor of maple syrup. It is not suitable for use in cakes because it causes the
cake to become too dense and sticky.
+ Cashews, Raw
Raw cashews are one of the few nuts that work wonderfully in vegan ice creams. They provide a wonderful richness,
smooth consistency (with very little grit), and a very light color (like milk which is what people are used to seeing).
Most of the ice cream recipes in this cookbook now call for raw cashews because I am not able to find my old favorite
very often: neutral tasting pine nuts. Most of the pine nuts I come across these days have a very pronounced smoky
flavor, which make them unsuitable for most desserts (including most ice creams). See the glossary entry for pine
nuts for more information.
I have read that nuts can be more digestible if they are soaked a couple of hours before using (and drained and rinsed
before using), so most of the ice cream recipes using cashews OPTIONALLY call for soaking them before making the
ice cream custard. I have had good luck with soaking as well as skipping the soaking, so if you have the time and
occasionally have trouble digesting nuts, then go ahead and soak the cashews.
+ Coconut Oil, Unrefined
Coconut oil is a saturated fat, but the unrefined version (which is rarely found in commercial baked goods - they use
the refined type) can be part of a balance diet. It does not contain any trans fatty acids (TFAs) like hydrogenated oils
do. It is a source of Medium Chain Triglycerides (MCTs), which are especially valuable to people who have trouble
digesting fat. MCTs enable the body to metabolize fat efficiently and convert it to energy rather than storing it as fat.
Additionally, almost 50% of coconut oil's fatty acid content is lauric acid, a disease fighting fatty acid not commonly
11
found in plant sources.
Coconut oil is particularly good in desserts that traditionally use butter (also a saturated fat) such as cookies and pie
crusts. It gives the cookies a wonderful texture with less oil than if you used an unsaturated oil (like high oleic
sunflower oil). See "Mail Order Companies" at the end of the cookbook for sources of unrefined coconut oil (some of
which are also organic). Generally, vegetable shortening (in its non-hydrogenated state) (see below) can be used in
place of coconut oil. Additionally, you could use high oleic sunflower oil (or other oil as suggested in the "Dessert
Notes" section under "Oils") as a substitute, but the result will not be quite the same since it will not provide that
saturated fat quality.
+ Collard Greens
Used traditionally in African and African-American cooking, I find this strong green best when quick cooked (e.g.,
sauteed) rather than boiled. A slightly stronger flavor than kale. It can be used in place of kale. This green beats all
other vegetables on nutrition.
+ Egg Replacer Powder
A starch based powder (similar to the look and texture of corn starch) which is used as a binder/leavening ingredient.
It is a unique egg replacement item since it contains no animal products (whereas most contain egg whites), and one
box (costing a few dollars) makes about 150 "eggs". Approximate replacements for egg replacer powder is arrowroot
powder or cornstarch, but these mainly only provide the binding effect, not the leavening effect. The egg replacer
power I know of is made by "ENER-G Foods", and you can find more information about this company at the end of this
cookbook under "Mail Order Companies".
+ Filo (or Phyllo)
A thin paper-like dough used for savory dishes (see "Greek Spinach Pie") and desserts (see "Orange Custard in Filo
Cup"). It is low in fat, and can be used to enhance the presentation of dishes, particularly by making filo sheets into
cups. These cups can be filled with any number of foods like: "Gingered Fruit Compote", any type of bean dip (like
"Adzuki Bean Dip"), side salads (like "Asian Sweet Potato Salad"), side vegetables (like "Spiced Butternut Squash
Puree"), pie fillings (like "Hazelnut Pie"), or custards, puddings, or mousses (like chocolate mousse - see "Chocolate
Cream Pie").
The first way to make filo cups involves the use of a muffin tin. Fold one sheet of dough so that it covers one cup on
the muffin tin (approximately a square), with about 1 inch to spare on all sides. Lay folded sheet into muffin cup,
pressing down so the center of the sheet is touching the bottom of the cup (the overall effect is to create a cup shape
with the dough). Repeat for as many cups as needed, and bake in the muffin tin for about 5 minutes at 350 degrees F
(175 degrees C) or until cups are crisp and lightly browned. The second way to make filo cups does not require a
muffin tin, but a baking sheet. This method is best done when the filling to be put into the cups can be heated, as
cups are best made around the filling, and then briefly baked. As before, fold a filo sheet (or multiple filo sheets if you
want to create a more substantial cup that will hold more or heavier fillings). Lay folded sheet on a baking sheet, and
place some filling into the center. Then fold the outer filo up to make a wall around the filling. Repeat for as many
cups as needed, and bake for about 5 minutes at 350 degrees F (175 degrees C) or until cups are crisp and lightly
browned.
GLUTEN NOTE: Filo is made from wheat flour, so it does contain gluten, so if you are avoiding gluten, do not use this
ingredient.
+ Ginger Juice (Fresh)
To make fresh ginger juice, take fresh whole ginger root pieces and grate them. (Asian groceries often sell purpose-
made ginger graters; you can also find microplane graters specifically for ginger; a regular fine grater can also be
used.) Then press the juice out of the pulp (a fine strainer works well for this). Alternatively, run ginger root through a
juice (as you would carrots). If ginger juice is to be stored for more than 5 days, add some lemon juice to the ginger
juice to help it keep. Place it in a sealed bottle in the refrigerator. It should keep about 5 days without lemon juice,
and about 10 days with lemon juice (or something acidic). A half cup of fresh whole ginger root pieces makes about
3-4 tablespoons of ginger juice. A teaspoon of dried, powdered ginger can be used in place of a tablespoon of fresh
ginger juice, but the flavor will not be the same.
+ Goji Berries
Goji berries are small red dried fruits about the same size as raisins. They have flavor somewhere between a
cranberry and a cherry. Many of these berries come from Tibet. They are good in dishes the same way as raisins,
12
dried cranberries, dried currents, etc.
Wolfberries are similar to goji berries, and can be used interchangeably. I have also sometimes seen goji berries
called gogi berries or lycium berries.
+ High Oleic Sunflower Oil (also sometimes called High Heat Sunflower Oil)
High oleic sunflower oil is a slightly different variety of sunflower plant that products a seed with a higher proportion of
monounsaturated fat to polyunsaturated fat. Sunflower oil of the high oleic variety is very similar in fatty acid profile to
extra virgin olive oil. The high oleic variety of sunflower oil is my favorite oil for baking (along with coconut oil) because
it is high in monounsaturated fats (healthier than polyunsaturated fat and stands up better to heat), not a heavy oil, and
has very little flavor, allowing the flavor of the dessert to shine through. See the "Dessert Notes" under Oils for more
information and other oils that can be used in place of high oleic sunflower oil.
The high oleic sunflower oil I use is from Omega Nutrition (see "Mail Order Companies" at the end of this book) and
combines unrefined high oleic sunflower oil, palm oil and unrefined sesame oil (they call it High-O Sunflower Oil
Blend). The palm and sesame oil are included to facilitate the handling of higher cooking temperatures.
+ Kale
This winter green is related to cabbage, and may be the oldest known green. Similar to collard greens, which can be
used in its place. I prefer it quick cooked and it is nutritionally superior to most all other vegetables.
+ Kombu
This variety of seaweed is most commonly used as a flavoring (as in soup stock). It has a mild flavor compared to
most seaweed. Kombu often is used in cooking beans and seitan, since it improves the flavor and digestibility of
those products. Generally an optional ingredient.
+ Lecithin
Lecithin is generally made from soy. It is an emulsifier (like egg yoke) that helps oils and liquids blend together. It is
often used in chocolate bars to bring together (emulsify) the cocoa and cocoa butter. It can be used in cakes, ice
creams, cookies, etc. to help integrate the oil with the other ingredients for a smother product.
For cooking, it is easiest to find lecithin in granule form, but it is also possible to find it in liquid form (Mountain Rose
Herbs makes a liquid lecithin - http://www.mountainroseherbs.com/). Sometimes I prefer the liquid form because
when the granules are used in larger quantity, sometimes they can add a slightly off flavor. But in general, either form
can work in a recipe. And, the lecithin can always be left out of any recipe as it is not absolutely required.
+ Light Agave Nectar Syrup
See Agave Nectar.
+ Mesquite Meal (sometimes called Misquite Flour)
Mesquite meal is a high protein, high-fiber meal that is milled from the sun-ripened seed pod of the mesquite tree.
Ripe mesquite bean pods are gathered, washed, dried, and ground to a medium texture similar to corn meal. There
are two types of mesquite meal: classic Sonoran and sweet Peruvian. Classic Sonoran imparts a mellow taste that's
sweet and slightly nutty. Sweet Peruvian carries a subtle coffee and chocolate flavor, with a hint of cinnamon
(particularly good in desserts). Mesquite meal is used as both a flour and a spice. As a spice, it can be sprinkled on a
wide variety of foods, added to soups, stir-fries, or vegetable dishes. As a flour, substitute mesquite meal for about
one third of the flour in your recipes; if added in significant quantity, it will make a denser baked good. See "Mail Order
Companies" in the Epilogue for information about finding mesquite meal.
+ Millet
Millet is a small, yellow, bead-like grain which has a mild, nutty flavor and fluffy texture. The earliest mention of millet
comes from China, dating back to about 2800 B.C., and referred to as a "holy plant". It grows with very little water and
poor soil.
Millet cooks similarly to rice, but likes more water, with a 3 part liquid to 1 part millet ratio. It cooks in 40 minutes on
the stove top, and 20 minutes in a pressure cooker. Like all grains, it should be carefully washed/rinsed before
cooking (see "Glossary of Cooking Terms" for more information). It can be used as rice and in stuffings, soups, and
puddings, as a topping for salads, or as hot breakfast porridge. It can be ground in flour and used in baked goods.
+ Miso
13
A fermented paste made from beans and/or grains and salt. It is a remarkable digestive aid. It is used mainly as a
flavoring agent in soups and sauces. Tamari Soy Sauce can be used in its place, but the flavor will not be as deep,
and rich. GLUTEN NOTE: If you are avoiding gluten, be sure to select misos that do not contain wheat or barley.
+ Nutritional Yeast
Nutritional yeast is a flavorful "Cheesy" tasting powder or flakes which is grown as a food and food supplement. It is
concentrated in amino acids and B vitamin complex. It is not a by-product like brewer's yeast (from the beer industry).
+ Oats (Rolled Oats, etc.)
GLUTEN NOTE: In the past, oats (all types) have been thought to contain a type of gluten that was not healthy for
people allergic to gluten (e.g., people with celiac disease). Current studies have shown that this may not be the case,
and now the general feeling is that oats are OK for people avoiding gluten. (You can find more information about
celiac disease, and foods that contain gluten, at http://www.celiac.com/ .) I have marked all recipes in this cookbook
that contain oats with a warning about gluten for people who do want to be extra safe and avoid oats.
+ Pine Nuts
Pine nuts are small tear-drop-shaped nuts with significant amounts of vitamin A, thiamin, riboflavin, and niacin. They
puree well in water to make a very creamy milk or cream. Pine nuts are one of the best nuts (if not the best nut) for
making rich vegan ice creams because they have a wonderful richness, puree very smooth with very little grit, and do
not have a dark color.
NOTE: The down side is that some batches of pine nuts can be rather smoky, and this smoky flavor is not desirable in
most desserts including ice cream (especially ones with subtle flavors such as vanilla or peach). I have been able to
successfully use smoky pine nuts in ice creams that contain other strong flavors (e.g., in an amaretto ice cream or
cherry-chocolate chunk ice cream). I am not sure if the smokiness comes from the processing of the pine nuts, or is
just a characteristic of some pine nuts, but in any case, I advise cooks to check their pine nuts, and if they are too
smoky, I would be hesitant about using them to make most desserts.
- For desserts where the pine nuts are to get blended (such as with ice creams or sauces or custards), I would go
ahead and use raw cashews instead. In this case, raw cashews are a very good replacement because they provide a
light color, richness, and smoothness (minimal grit) like pine nuts do. Because I am finding so many smoky bathes of
pine nuts these days, most of the recipes in this cookbook now call for raw cashews. Other types of nuts such as
almond butter or pecans could be used in blended desserts, but depending on the quantity required, they may not
provide the same properties especially because other nuts may make a cream with more grit, or with a different color.
- For desserts where the pine nuts are used whole, and you decided that your pine nuts are too smoky to use in this
particular dessert, choose another nut (maybe chopped) as you see appropriate.
- In general, smoky pine nuts work wonderfully in savory dishes such as "03-Creamy Mushroom-Sweet Potato Soup"
or "02-Sweet White Bean Dip".
+ Quinoa
Quinoa, pronounced keen-wa, is a small pseudo-cereal (350 grains weigh 1 gram). It has a mild, nutty flavor and is
gluten-free. The National Academy of Sciences has called Quinoa the best source of protein in the vegetable
kingdom because it is a complete protein, containing high amounts of all the essential amino acids. Quinoa cooks
similarly to rice with a 2 part liquid to 1 part Quinoa ratio. It cooks in only 15 minutes. Like all grains, it needs to be
washed before cooking, but it is especially important to wash quinoa because it has a bitter tasting substance coating
the grain (saponins) and this is best washed away to obtain a good flavor. It can be used as a side dish (like rice often
is) and in stuffings, soups, and puddings, as a topping for salads, or as a hot breakfast porridge.
+ Ribbon Cane Syrup
Ribbon Cane Syrup is a liquid sweetener made from ribbon cane. It is a bit similar to molasses, but with a lighter
taste. It is still sold today, but was more popular in the 1800s and early 1900s. It is made my taking the stalks of the
ribbon cane plant and feeding them into the cane mill which squeezes the juice out of the stalks. When the cane juice
has been squeezed from the stalk of the ribbon cane plant it is cooked down. After the juice has been properly cooked
down you have the thick sweet taste of ribbon cane syrup. One web site that sells ribbon cane syrup:
http://www.shopmississippi.com/ .
14
A mixture of half maple syrup and half whole granulated sugar (e.g., Sucanat or Rapadura) can be used as a
replacement for ribbon cane syrup. For example, if a recipe calls for 1/2 cup ribbon cane syrup, you could use 1/4 cup
maple syrup and 1/4 cup whole granulated sugar.
+ Roasted Garlic and Roasted Garlic Paste
Their are at least two different methods of making roasted garlic:
(1) Take garlic cloves out of the papery skin. Place garlic cloves in bowl, and drizzle with olive oil. Toss and add a
little salt; toss again. Place on a baking sheet and bake at 350 degrees F (175 degrees C) for about 15 minutes
mixing on the sheet once during the baking. Watch them late in the baking so they don't get over browned/burned. If
they are not soft, continue to bake. Remove from oven.
(2) Take an entire head of garlic and cut off the tips of garlic cloves (about 1/6 of the top of the head). Drizzle 1/2
teaspoon of oil on cut top, and coat the oil around as much as possible. Wrap head in foil, and bake at 350 degrees F
(175 degrees C) for about 45 minutes (until garlic cloves are soft). (I like to bake more than one while I am at it.)
Squeeze soft garlic cloves out of the papery skin.
- If you are making roasted garlic paste, puree the baked cloves in a food processor.
- The flavor of the garlic is significantly mellowed by this roasting process, although it is still very flavorful. This paste
is delicious added to sauces, soups, pates, or sautes. It is also good as a spread directly on rice cakes or crackers.
Equivalents: 40 cloves of roasted garlic = 1/2 cup of whole garlic cloves = 6 Tablespoons of roasted garlic paste.
+ Seitan
Seitan, also known as "wheat meat," is a fat-free food that is high in protein and a good meat substitute (including in
place of poultry). It has a delicious flavor, a meaty texture, and is very filling. It is usually made exclusively from wheat
gluten (the high protein part of the wheat berry), so for this reason, I recommend it in limited amounts in the diet since
gluten is often energy dampening. GLUTEN NOTE: People sensitive or allergic to wheat should avoid seitan
altogether.
+ Silken Tofu
See Tofu.
+ Spelt Berries (Spelt Flour)
Spelt is a primitive form of grain that is related to wheat. The berries can be cooked (kernels have a sweet, nutty taste
and rice-like texture) or ground into flour and used in place of wheat flour. GLUTEN NOTE: Spelt does have as much
gluten as wheat, so if you are avoiding gluten, you should be avoiding spelt. Some people who have wheat
sensitivities or allergies can tolerate spelt, but spelt still has high amounts of gluten.
+ Stevia (both Blended Stevia and White Stevia Powder) - White Stevia Powder is more concentrated than Blended
Stevia - see below for more information
(This information was gathered from various sources, including stevia packaging and marketing materials offered by
stevia distributors.)
Stevia is a herb native to South America. What makes it unique, is that a very small amount of it is very sweet, and it
has no sugar (carbohydrates) or calories. For cooking, it is used as a sweetener. White stevia powder is very
concentrated, 200-300 times sweeter than sugar. Stevia is not widely used in the U.S. due to political reasons.
Because it has no sugar, stevia is recommended by the governments of Brazil, China, and Japan for use by
hypoglycemics and diabetics. Stevia is also anti-fungal, making it ideal for individuals with yeast conditions
(candidiasis); this natural sweet-tasting herb satisfies the desire for a sweet treat without feeding the yeast.
Stevia can be difficult to use because it does not have the same effects as other sweeteners (such as, sugar (e.g.,
sucanat), maple syrup, or agave). Other sweeteners make cakes moist and light, and stevia will not. Other
sweeteners add crispness to cookies, and stevia will not. Other sweeteners will add a kind of "caramel" type flavor
and color when they are baked/cooked, but stevia will not. Therefore, if stevia is used in a dish, and some of these
qualities are needed in the dish, other ingredients will have to provide them (e.g., baking powder for rising, fruit purees
for moisture, extracts/flavoring for flavor, etc.).
Stevia is sometimes blended with a filler to reduce its concentrated sweetness. Different extractions of stevia vary as
to their sweetness, but roughly 3 teaspoons of blended stevia (that is, blended with a filler such as eryhritol, a natural
crystal granulated filler from fruits and grains), or 3/8 teaspoon of white stevia powder (pure steviosides, not blended
with a filler), is equal to 1/4 cup of sugar. The one down side to stevia is that it has a slightly bitter edge to it, so it is
not well suited to all dishes.
- For beverages and non-dessert dishes (or dishes which do not need to rely on a sweetener to be very sweet), it can
be put to good use since only using a little will only cause a little bitterness;
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- It can also work in desserts where a bitter edge/flavor will not adversely effect the dessert;
- It can also be used in small proportions in other desserts where the goal is to reduce the amount of other
sweeteners; for example, for a dessert that called for sweeteners in the total amount of 1 cup, you may try using 3/4 of
the regular sweeteners, and then use stevia for the replacement amount (see above for quantities);
- It can work well with fruits where the fruits are providing a significant amount of the sweetness, and the stevia is just
to enhance it slightly.
Overall, I have found stevia best matched with acidic fruits and bitter foods like chocolate or coffee (or coffee
substitute) where the bitter edge of the stevia can work with the other flavors.
Equivalence summary: 1/4 cup of sugar = 3 teaspoons of blended stevia = 3/8 teaspoon of white stevia powder.
+ Sucanat (Sucanat sugar)
Sucanat (Sugar Cane Natural) is a replacement for white sugar. It is a dry granulated sugar. It is made from
evaporated cane juice and molasses, and has a brown color. It has a variety of vitamins and minerals not contained in
white sugar. It comes in two forms: granulated and as a syrup (sugar cane syrup). Not to be confused with "Sugar In
The Raw" or "Turbinado Sugar" which are basically just white sugars. It equivalent to granulated sugar or brown
sugar, and can be used in the exact same proportions (1:1). It is similar to Whole Sugar (see glossary entry below),
but sucanat has molasses added back, whereas whole sugar does not. Sucanat and Whole Sugar can be used
interchangeably without any difficulty.
+ Sunflower Oil
See High Oleic Sunflower Oil.
+ Sweet Brown Rice Flour
Sweet brown rice flour can be made by grinding sweet brown rice or purchased as a flour. When sweet brown rice
flour is added to a baked goods, it makes the baked good (such as brownies) denser and more gooey. I don't like it in
cakes because it makes them too dense, but for brownies, I have found that using around 10% sweet brown rice flour
adds a good amount of dense and gooey texture. For example, if the recipe calls for 4 cups of flour (maybe a
combination of brown rice flour, sorghum flour, and amaranth flour), and you want to make the baked good more
gooey and dense, you could try and use 1/2 cup of sweet brown rice flour, and 3-1/2 cups of the other flours. This can
work particularly well in brownies since gooey can be very desirable, and non-gluten brownies can be a little crumbly.
+ Tamari Soy Sauce
A version of soy sauce that is sometimes (but not always) made without wheat. It has a rich flavor. Any type of soy
sauce can be used in its place; if you are looking for a gluten-free version, just be sure to read the label since some
tamari soy sauces actually have wheat in them. It is wonderful for seasoning toasted nuts and seeds (see the
"Glossary of Cooking Terms" for more information on how to use this on toasted nuts and seeds).
GLUTEN NOTE: If you are avoiding gluten, be sure to select a soy sauce/tamari that does not contain wheat or barley.
+ Tapioca Flour (also called Tapioca Starch or Tapioca Powder) (Finely Ground Old Fashioned Pearl Tapioca)
Tapioca Flour (also called tapioca starch or tapioca powder) is a common ingredient in non-gluten baked goods.
Tapioca Flour is a starch extracted from the root of the tropical cassava plant (also called manihot or manioc or yuca).
Tapioca Flour can be purchased in its powdered state or it can be ground. If you don't want to purchase it in
powdered state, you can grind it from Pearl Tapioca, but just be sure to use Old Fashion Pearl Tapioca (any size) and
not Minute (or Quick) Tapioca since Minute Tapioca has been pre-cooked, and will probably not act the same way in
baked goods. The best way to grind the pearls is in small amounts in a coffee grinder. Get it as fine as you can, but it
does not need to be as fine as white flour. One of the companies that sells Tapioca Flour is Bob's Red Mill (you can
see the product via this URL=)
(Refer to the Epilogue at the end of this book for more information about Bob's Red Mill).
+ Tempeh
Tempeh is a fermented soybean product, native to Indonesia (dating back more than 2000 years), and is rich in
protein. It is more of a whole food than tofu since tempeh is made from whole soybeans. It is made by soaking whole
soybeans overnight and then briefly cooking them until they are softened. A dry powder of the mold Rhizopus oryzae
is added to the beans, the beans are formed into cakes, and they then sit for about 24 hours. The cakes form very
solidly with a chewy, meat-like texture, and have a slightly nutty, smoky flavor reminiscent of mushrooms.
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To reduce the slightly bitter taste of tempeh, it is a good idea to steam it before using in most dishes; I place it in a
steamer basket over boiling water and let steam for about 20 minutes. I have found that this steaming step is not as
important when the tempeh is going to baked in a marinade since this long "baking in marinade" process is a bit
similar to steaming.
+ Tofu (including Silken Tofu)
%% General Tofu Notes:
+ There are a number of different types of tofu: "Regular" in soft, medium, firm, and extra firm, and "Silken" in soft,
medium, firm, and extra firm. Regular tofu keeps its shape better during cooking, and is not as smooth (it has more
consistency); it is best for use in stir frying and sauteing where you want the tofu to have some texture and hold its
shape during cooking. Silken tofu is very smooth and does not hold its shape well during cooking (e.g., it would be
very difficult to stir fry); it is best used for dips, sauces, d