CULINARY JOURNEY JUST MOVED!

Hello kind friends and fellow food lovers. 

Just a quick note to let you know that Culinary Journey 

is now Kind Cooking 

and has moved to www.Kindcooking.com

It is still a work in progress ( as in everything in life!) 

Do remember to bookmark the new site, 

and sign up to stay tuned for exciting future updates.

In addition to more delicious recipes

you will find vegan news

useful nutritional tips

Vegan on the go

and much more...

See you there!


PS: To subscribe to the new blog, 
just click on the icon on the upper right
(under Sign up for Updates)
then on Email, then on Feedblitz,
a page will appear, fill out your email address,
click on play to display the security code,
type it in
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Done!

Assiette de Crudités (Raw Vegie Plate)

I was trying to find a name in English for this salad and couldn't come up with one that conveyed the meaning of assiète de crudités. A plate of raw vegetables sounds somehow borring and uneventful while the French equivalent is a standard in French restaurants, showcasing the freshness of local produce for customers wanting a dish that is light in calories but big on flavor and nutrition. 


Vegetables abound in our garden this time of the year. It is an explosion of life force, colors, textures and scents (and also weeds!). What a blessings to take a trip in our backyard and bring back a mountain of fresh greens, tomatoes and wild herbs. It reminds us that the world is abundant, there is enough for everyone if we appreciate and respect nature. One of our favorite dish for a quick but satisfying lunch or dinner is to do a nice spread of fresh vegetables served with some warm bread and/or some form of vegetable protein. 


There are so many advantages to growing your food, one of them is that you don't have to worry about pesticides, herbicides and others nasty chemicals they are tipically dowsed with. A simple rinse and quick check for slugs is all that is required. They do love to nest in small folds, so you have to inspect the merchandise closely.
Some of the other pluses is that you get to take a walk, commune with the elements, thank Mother nature for the abundance she has blessed us with, take deep breaths, listen to the sounds, marvel at newly found treasures burried under deep foliage (a yound egplant, clumps of cherry tomatoes, a baby zucchini or a flower...) look up and watch the birds in the trees. Life is sweet when we take the time to count our blessings.


Ingredients: 
Tomatoes (roma, cherry, red, orange etc.)
Cucumbers
Lettuce
Kale (curley, Russian etc.)
Teese (vegan cheese)*
Fresh chives, basil leaves, 
Mint leaves
Dash of salt, 
Extra virgin olive oil 
Balsamic vinegar 
French bread or herb crackers
Any other vegetable you have on hand.

PUTTING IT TOGETHER:
The arrangement is really up to you.
I usually start by placing a few slices of lettuce, kale and any other wild greens I happen to find on the bottom of the plate.
Make thin slices of tomatoes, spreading them on the plate.
Sprinkle with a dash of find sea salt. Then sprinkle some balsamic vinegar over it, then a little extra virgin olive oil.
Slice some of the Teese mozarella vegan cheese.
Place a slice over each tomato slice.
Chop a few basil leaves and garnish over the slices.
That was the hardest part of this salad.
Peel the cucumbers if you don't like the skin and slice them.
I love to sprinkle them with some rice vinegar and a dash of salt. Mix well in a bowl.
Set on the plate next to the tomatoes.
Toast slices of French bread or just serve with crackers.
I love Wasa crackers, rosemary crackers... they have less calories and are packed with flavors.

Enjoy

Absolute Best Vegan Mozarella cheese!

* Teese has some of the most amazing vegan cheeses. They have a soft mozarella version that is moist, slices well, has a subtle flavor and makes the perfect replacement. One little package makes plenty of slices, depending on how thick you cut them, you can easily make 10 to 15. The price is comparable to the dairy version, without the calories, the hormones, the antibiotics, the fat and more importantly, the abject cruelty dairy cows are subjected to their whole lives. What's not to like, really!

Easy Nutritious Summer Salad

With the plethora of fresh vegetables available this time of the year in our own gardens, why not indulge in a healthy salad, bursting with colors, textures, flavors and nutrition?

Fresh corn is available in stores at the moment (choose organic over conventional since most of the corn grown today is genetically modified to feed cattles and farm animals).

One of my favorite addition for this healthy salad is mung Bean sprouts. It is one of the easiest thing to sprout. You can't mess it up regardless of the temperature, even if you don't rinse them twice a day as it is usually required for other types of seeds or beans. They also keep refrigerated for almost a week.

Mung beans sprouts are crunchy and produce a slight nutty flavor, making them a perfect addition to most salads and wraps.

They may seem small and plain but don't let this fool you. They pack a lot of nutrition in every bite. 1 cup of raw mung beans contains 3 grams of protein. It is an excellent source of folate (vitamin B for DNA and blood cells) and manganese, a mineral essential for a healthy metabolism and bone formation.


Ingredients:
1-2 cups of mung bean sprouts
1 cup fresh corn kernels
1/3 cup of diced red onion
1/2 cup fresh or blanched green beans 
1/2 diced avocado 
1 grated carrots
2 Tbl pine nuts (optional)
2 Tbl grated coconut powder (unsweetened) optional
Fresh mint or coriander leaves

Salad dressing: 
I usually don't buy salad dressing because I have been disappointed by most of them and because they always add all kind of weird stuff to make it thick. Since it only takes less than a minute to make it why not?

Ingredients:
2 Tbl olive oil
1 Tbl balsamic vinegar
1 tsp lemon
1 Tbl nutritional yeast
salt, pepper to taste

By the way, this salad tastes even better if refrigerated over night.
I used the leftover to make a wrap with collard leaves from my garden. Talk about fresh!

Wheat Free & Gluten Free French Crepes

Gluten free crêpes

I am not allergic to wheat (although with maturing, I can't eat as much bread as I used to when I grew up in Europe!) but several of my friends and many of my students are, so I wanted to experiment with different recipes, types of flours and starch and see if I could get close to the original texture. So if you have been diagnosed with Celiac disease or have noticed a frequent allergic reaction to wheat products, you can add this recipe to your gluten free diet. 


Gluten is a great source of protein and binding, so when preparing a gluten free crepe, or pancake, the trick is to find replacements that can incorporate the binding and the light texture. When researching various gluten free recipes, I was shocked by the various complicated wheat free flour combinations I found. OMG! I don't know about you but a recipe that uses 4-5 different types of flours, like potato, sorghum, powder egg replacer, cornstarch is way too labor intensive and not flexible enough to accomodate what I may have in my pantry. Life is short, food should be fun, not a drag!


So I attempted to simplify the batter as much as possible and yet obtain the right consistency and texture. It took several attempts to get it right. The first one, was a fiasco. The recipe called for potato starch, I could only find potato flour, not sure what happened but the batter ended lumpy and thick. As aunt Vula in the movie My Big Fat Greek Wedding would say: "It no work!" I couldn't find potato starch in any local store, so that recipe was a no go! But with perseverance, I got it to where it was virtually impossible to tell the difference. Call me a purist, but the look of the food also matters. Using buckwheat may be healthy and safe but your crepes take on a grunge/hippie look that is more on the pancake side than the delicate French crepe. Call me a snob! 

So without further adieu, here is the recipe:

1/3 cup sorghum flour
1/4 cup tapioca starch
1 heaping Tbl ground flax seeds in 1/4 cup of warm water
1 cup unsweetened non-dairy milk
4 tsp vegetable oil (not olive oil)

This recipe is not only wheat free but also corn free and soy free. This way, just about everyone, should be able to enjoy the pleasure of crepes.

Enjoy and share with others
Multiply and have many happy little crepes!

2011 FALL CLASSES

A TASTE OF THAILAND


WHEN: Thursday Nov 1st,
WHERE: Firstenburg Community Center, Vancouver
PRICE: $38
REGISTER AT: 360-487-7001


DESCRIPTION: One of the most gracious culture on earth and beautiful people can be found in Thailand. Learn to make exquisite traditional Thai dishes such as papaya salad, mee krob, vegetable pad thai and discover the rich culture of kingdom of Siam.

A TASTE OF VIETNAM


WHEN: Thursday Nov 3rd, 6-8:30pm
WHERE: Clark Community College, Vancouver
CLASS ID: F185 CTC Rm: 153
PRICE: $75
REGISTER AT: (360)992-2939


DESCRIPTION: Journey to the mystical land of Aulac, now known as Vietnam. Blending the best of Chinese and French influences, discover fresh dishes that incorporate unique herbs like lemongrass, kaffir lime leaves and several mint leaves. Learn to make the traditional 'pho' soup, heavenly salad, summer rolls, pickled vegetables and more.

THE LIGHT SIDE OF FRENCH COOKING


WHEN:  Thursday Nov 17th, 5-6:30pm
WHERE: Clark Community College, Vancouver
CLASS ID: F177  CTC Rm: 153
PRICE: $75
REGISTER AT: (360)992-2939




DESCRIPTION: Nouvelle Cuisine from the South of France is admired the world over but it usually characterized by rich and fattening dishes. This class, taught by a native of the French Riviera, will teach you how to create and enjoy some of the rich flavors of French cooking without the heavy calories and artery clogging results! A guilt-free way to a French palate. All the dishes are free of animal products for people with dietary restrictions. Recipes include: Onion soup ‘gratinée, olive tapenade, escalope with mushroom cream sauce, vegan chocolate mousse and much more

CHINESE BANQUET


WHEN:  Monday Dec 5th, 5-6:30pm
WHERE: Firstenburg Community Center, Vancouver
PRICE: $38
REGISTER AT: 360-487-7001




DESCRIPTION: Treat yourself or impress your friends with a complete traditional Chinese meal you can make at home, with no msg, less salt and fat. Learn a few tricks to create popular dishes served all over the world, in this fun and interactive class.

RHUBARB CRISP

My only exposure to rhubard as a child was with jam, a friend used to make and give to my mom. She had a huge vegetable garden bursting with all kinds of edible treasures. I remember helping her around huge cooking pots with long fibrous stems slow cooking in her kitchen. Carefully removing the foam at the top from time to time. She always mixed them with strawberries.  

Rhubarb Crisp

Well, rhubarb is in season now so why not take advantage of what Mother Nature is offering us? One of the simplest dish you can make with Rhubarb is a crisp. To use less sweetener, add other fruit like cherries, peaches, pears or a little apple juice. Turns out, rhubard is a vegetable, not a fruit! So you can have your vegetable and eat it like a fruit! 

INGREDIENTS:
5-6 rhubarb stems, trimmed at the end
1-2 cups of other chopped sweet fruit (cherries, peaches, apples...)
Some granola (make sure it doesn't contain honey because most do!)
Little sugar for the top

PREPARATION:

1. Wash, trim and chop the rhubarb. Keep the left over for your compost pile. 
2. Pour into a large pot
3. Add a cup of apple juice or water
4. Sprinkle a little sugar
5. Mix and cover and cook over low to medium heat (15mn max).
6. Mix every now and then
7. Remove from heat

When ready to serve you can do one of several things depending on how much time you have and if you don't mind a few more calories:


1. Quick serve: just pour some granola over the top and serve
2. A little more fancy: Melt a few tablespoons of vegan butter, mix them with the granola and spoon over the top. Broil for 2 minutes at 350 to caramelize the top. Yumm!
3. Fancier ever: broil the top and serve with your favorite vegan icecream! 

NUTRITIONAL CORNER:
Rhubarb is low in calories (just 26 calories in 1 cup, not bad), 95% of it is water. You do want to add some sugar to lower its acidity (3.1 pH), just don't go crazy with it.

GROWING TIPS: 
If you are thinking of growing it, make sure to have space for it, because it is like zucchinis, it needs space around it. Rhubarb needs heavy mulching in the winter to protect the bulb from the cold. Mulch also throughout the year. Remember that leaves are poisonous, so be careful with children. 


Use rhubarb to make an aphid spray: 
Chop 3 to 5 rhubarb leaves and add to a quart of water. 
Boil for 30 minutes.
Strain and add a dash of liquid, non-detergent, soap.
Pour in a spray bottle and spray as needed.

MINT COLESLAW

Why not take coleslaw, an all-American favorite, spice it up a little and create a ligther version?  You will have an explosion of flavors that will make the traditional version a boring distant memory. Here is how:


INGREDIENTS:
1/2 Red and 1/2 green cabbage finely chopped
1/2 cup fresh spearmint or a mix of other mint leaves
3 Tbl vegenaise
1 Tbl cider vinegar
1 tsp dry sweetener
dash of salt
1/2 cup fresh spinach



PREPARATION:

1. In a food processor, chop the cabbage until it is fine.
2. Roughly chop the mint
3. In a small bowl, mix the Vegenaise*, the vinegar, the sugar and the salt.
4. Toss the cabbage and mint with the dressing.
5. Make a bed with the spinach leaves and spoon the coleslaw.

Bon appétit

*Vegenaise is the best eggless mayonnaise.

French Sweet Crepes

I woke up Sunday morning, it was a gorgeous day. Not too hot, just enough air to keep it cool and enjoy a nice breakfast on the deck. I was given a great crepe pan as a gift the day before so what better treat than a lovely sweet French crepe for breakfast. French crepes are soft in the middle but ligthly crunchy on the edge. They are very thin (on the other end of the spectrum of the thick hearty pancakes).
One of my favorite fruit, this time of the year are nectarines, because they seem to always be sweet. I haven't had the same luck with peaches that feel more like tennis balls in terms of hardness and rarely ripen once at home.
The filling for this recipe may seem pretty basic but don't let it fool you, it is exquisite. French deserts are amazing, not because they have tons of sugar or fat (granted, some do) but because they allow the natural flavors to be discovered. There is such freedom in going back to this simplicity and nature. Honestly, why complicate when you can enjoy things as they are.

INGREDIENTS
1 cup soymilk
1/2 cup water
1 cup flour
2 tsp dry sweetener (like turbinado sugar)
1 tsp vanilla extract
2 Tbl vegan butter
1 Tbl ground flaxseeds

Note: Many recipes call for powder egg replacer but you may not have it at home, so stick to flaxseeds. It is a nice way to add Omega-3 essential fatty acids (great for heart conditions), lots of anti-oxydants and is a great source of fiber. I love its nutty flavor too.

TIPS: Buy whole flax seeds and only grind a little at a time in a blender or coffee grinder because they go rancid more quickly after being ground into meal. If you grind more, refrigerate and use in salad dressing, over stir-fries, over breakfast cereals, in shakes...

PREPARATION:

Place all ingredients in a blender and blend for a few seconds.
In a thick bottomed frying pan, place a little vegetable oil and bring heat to medium high.
Pour a small laddle and immediately spread the batter so that an even layer spreads accross the pan.
Using a spatula, gently lift the sides and when it no longer sticks to the pan, either flip the crepe with the spatula or with the pan. The ladder one may take a little practice but it will impress your friends.
When the other side is done, place on a plate.
Spread 1 Tbl of your favorite jam (I used peach) in the middle of the crepe in the form of a strip.
Place fresh slices of nectarines on top.
Sprinkle with a little granulated sugar.
Fold the left and right flaps on the middle, then the top and bottom to create a lovely bundle.
Serve as is.

NOTE: Use any fruit, get creative. Can be served with your favorite vegan icecream or sherbet.

New potatoes and leek stir-fry

Nature is such a wonderful thing we take for granted.
Last fall, I discovered some potatoes that I had completely forgotten about and as a result had sprouted in the back of my pantry. I proceeded by cutting them into small pieces, each with a sprout and planted them in my garden covering them with thick layer of leave mulch. I knew that not much grows in the winter in the Northwest but hoped that something will come out eventually out of it. And it did. Beautiful leaves grew a few months ago and some potatoes even appeared. It was time to harvest. Wow, so many beautiful little potatoes. It was like a treasure hunt. And when I thought I was done, more were found.

And the funny thing is that the original pieces of potatoes were still almost intact in the ground, and yet they had produced a whole family of little ones.  Next to the potatoes, some leeks also grew. And when you have potatoes and leeks, what do you do? You make potato leek soup, oven roasted vegies or a great stir-fry. We did all three.

New potatoes are only harvested in the spring and summer so look out for them in the stores or better, grow your own. Eat with the season to  What is really unique about them is that they have a thinner skin and a high moisture content which gives them a creamy texture. They are usually used as side dish but why not making them the star of the show?

You can lightly steam the potatoes and stir fry them with a little garlic, green onion, salt and pepper and any other condiment you like. Potatoes goes really well with rosemary for example for something different. That's what we did in the photo. Super simple, quick and delicious. I added some vegan sausages for a little quick protein.

Leeks are essentially giant green onions. They are from the same alium family. In terms of nutrition, leeks are a great source of vitamin C as well as iron and fiber, they are known for helping the blood and the heart.
In terms of handling leeks, you always want to check and wash the dirt of the bottom after removing the roots. You can also stir fry the leeks with a little water and salt.




 The finished product:

Wild mushroom Fettucini with wilted spinach salad

Ok, so I may have spoken too fast. Summer hasn't arrived yet. It looks like the seasons have shifted a whole month forward. April showers are now May showers and the temperatures aren't exactly summer like these days. Apparently with the various large earthquakes and tsunamis, the earth's axis has shifted more than one degree. So warm dishes are really nice until the sun decides to make an extended appearance!


Every now and then, we have a craving for pasta but we wanted something a little more rich with a creamy sauce. Living in the pacific Northwest, we have a great selection of wild mushroom available at regular grocery stores. So I combined a vegan cream sauce my friend and chef Miyoko Schinner showed me a few years ago with these tender and full of flavors mushrooms.  Yum!


And to balance cooked food with something fresh, I prepared my signature wilted spinach salad dish. The challenge with these 2 dishes is the timing. Got to work fast and get things lined up correctly. In real estate, it is location, location, location. When it comes to cooking, it is preparation, preparation, preparation.

1. Cook the pasta
Cook the pasta according to package instructions. 
The trick is that when it is almost completely done (taste to be sure but don't burn your fingers or your tongue in the process!), pour out the water and rinse under cold water until the noodles are warm to the touch. Pour 1/2 Tbl of oil and mix with hands to prevent from sticking. Put aside and get started on the sauce.

2. Prepare the mushroom sauce
First the cream:
Blend 1 cup of cashew nuts with 2 cups of broth in a blender (or you can use plain water too).
Add some salt if you are using water. Add some black pepper and garlic powder. Make sure that the liquid is smooth (no small pieces of nuts should be left) Pour into a small pan.

3. Pan Fry the mushrooms

1. Gently wash the mushrooms. Any type will do (porcini, portobellos, white caps etc.) and cut in half if they are small or slice the shrooms, as we call them at home.
2. In a frying pan, put 1 Tbl vegetable oil, 1-2 cloves of minced garlic over medium heat. Make sure that it doesn't burn.
3. Add the mushrooms making sure that they are not too crowded.
4. Add 2 Tbl balsamic vinegar and quickly mix into the mushrooms to make them sweat and caramelize. Don't overcook, they are full of water and only need a little tenderizing.
5. Taste, add some salt if you need it. Remove from heat and put aside.

Putting it all together

1. Heat up the cashew cream sauce over medium heat. Using a wooden spoon, gently stir the sauce until it thickens a little. As soon as you see that it does, remove from heat.
2. Place the pasta in a large frying pan, mix the caramelized mushrooms, then pour the sauce over and gently mix for a minute or so. Immediately serve. Save some cream sauce and mushrooms because you will be asked for seconds. Guaranteed!

4. Wilted Spinach salad
Looks and tastes fancy but it is so easy to make and preserves most of the nutrient in the spinach.
The trick is to heat 2-3 Tbl of extra virgin olive oil (regular olive oil will also do, but treat yourself to good things from time to time). I know, virgin olive oil should be consumed cold, but it is also nice now and then heated.

1. So place the washed and dried spinach in a large bowl,
2. Slice some red onion thinly if you like raw onions
3. Sprinkle some pine nuts and some nutritional yeast (1-2 Tbl)
4. Heat up the oil in your smallest pan, on high heat for less than a minute depending on how quickly your stove heats up. Watch it because it happens very quickly. Don't let it smoke.
5. It is all in the timing.
6. Pour it immediately over the spinach and quickly mix it until all the leaves are coated and shinny.
7. Sprinkle with a little lemon juice (optional) and serve.

Bon appétit!

Kale Salad with Braised Tofu

Summer is almost here so it is a good time to increase the amount fresh foods, salads in our diet. I have grown kale for many years and because of its hardiness have enjoyed it all year around. Several of my favorites, Russian Red and Scotch curley kale are great for salads. Dinosaur kale works great steamed or in stews. Don't take my word for it, try it out.

Kale is the star of the dark-green leafy vegetables family.
It is so easy to grow that everyone should have a patch with some in their garden. If you don't have space or time to grow some, get some at your local farmer's market. Make sure to wash it well to remove any dirt.

Is Kale a superfood? You bet it is.


It is rich in manganese, iron, copper, calcium, vitamin C, vitamin B1, B2, B6 and E. A daily portion of kale gives you a massive 192% of your daily vitamin A needs and 89% of your daily vitamin C requirements (helps reduce free radicals, inflammatory diseases, arthritis and asthma. That's impressive.


Kale belongs to the brassica family (cauliflower, collars greens and broccoli), known for its powerful anticancerous and antioxidant properties. 
Wait, it is also rich in fiber so that it prevents and reduces clogging of arteries, stabilizes blood sugars (great for diabetics) and relieves constipation and diarrhea.

WAYS TO EAT KALE:
In your morning shake (Frozen banana, fruit juice, berries, protein powder...)
    1) As a salad
    2) Sauted
    3) As chips

Harvest from the garden

As a Salad:
Because it is quite fibrous, use lemon juice with a little sea salt and olive oil to tenderize it overnight.
If you don't have time, you can use wooden spoons and bruise the kale when tossing the kale with the lemon dressing. Now, I don't believe in harming anything in life, but a little kale bruising is as far as I would go to make it tender and tasty.  

Basic salad dressing:
  Juice from 1 lemon
  1 Tbl olive oil
  1 Tbl flax seed oil
  1 Tbl nutritional yeast
  Garlic powder
  To add some omega 3, add some flaxseed oil to the dressing

Sauteed Kale
  Mince some garlic and a little olive oil.
  Chop some of your favorite kale, add to the garlic.
  Sprinkle with a little salt.

Kale Chips
  Forget commercial processed chips and make your own healthy version packed with nutrition.

  Preheat your oven to 350F.
  Wash your hands
  Cut of the stem and tear off a large bunch of curley kale into small pieces
  Spread the pieces onto a baking sheet making sure that they don't overlap
  Bake for 12 to 15 minutes until they are crispy
  Remove from oven and put into a large bowl
  Drizzle 2 Tbl of olive oil, 2 Tbl of nutritional yeast and 1/2 teaspoon of salt (you can use garlic powder too)
  Toss gently with your hands
  Serve immediately
  Keeps in an airtight container at room temperature
  Do not refrigerate
 
Braised Tofu  Slice firm tofu and pat dry in a clean cotton towell.
  Coat the tofu in some arrowroot or cornstarch with a little salt and garlic powder.
  Pan fry the tofu in a little oil until crisp. Flip each side.
  Sprinkle some soy sauce towards the end.
  You can also grate fresh ginger to the soy sauce for additional flavoring.
  Serve the salad and place the braised tofu on top.

  Et voilà !
  Bon appétit

ORANGE CARROT CAKE

I have been busy preparing my summer classes and as a result have been neglecting my blog a little. The good news is that many new dishes are being created and fine tuned in the process of designing the classes. Add to that the fact that we are moving and you get the picture how exciting things have been.  
 
I don't know about you but I have been craving citrus fruit and oranges lately and finding ways to add them to my food. Must be my body asking for vitamin C!

The traditional moist vegan carrot cake has been enhanced with zest and juice from juicy oranges, giving it an aromatic flagrance and unique taste. Yum! Enjoy!





DRY INGREDIENTS:                        WET INGREDIENTS:
  2 cups all purpose flour*                          1/2 cup soy milk
  2 tsp baking powder                                1/2 cup vegetable oil
  1 tsp baking soda                                     1/2 cup orange juice
  2 tsp ground cinnamon                              rind from 2 oranges
  2 tsp ground nutmeg                                 1/4 cup maple syrup or agave
  1 tsp ground ginger                                   2 tsp vanilla extract
  2 Tbl anis seeds (optional)                        2 cups finely shredded carrots
  1 tsp salt                                                  1/2 cup golden raisins
  1 cup organic sugar or sweetener

*you can substitute 1/2 cup potato flour and 1/2 cup of  tapioca flour if you are allergic to gluten.

PUTTING IT TOGETHER:

1. Preheat the oven at 375°F
2. Grease a square or round baking pan.
3. Mix dry ingredients in one bowl.
4. Mix the wet ingredients in another bowl. 
5. Slowly mix wet and into dry ingredients. 
6. Add the raisins and carrots at the end.
7. Pour into baking dish and bake for 50mn or until a toothpick comes out clean.
8. Let it cool off before slicing it. 
9. Serve as is, or with some homemade icing.

SUMMER CLASS SCHEDULE UPDATED

Please note the new dates.

I clicked the publish button prematurely on the previous post!

JUNIOR CHEF ACADEMY - June 6th, 13th, 20th, 5-7:30pm, Firstenburg, Vancouver, WA

MOROCCAN NIGHT - July 6th, 6-8:30pm, Clark College, Vancouver, WA

FRENCH CUISINE - July 7th, 6-8:30pm, St John Community Center, Portland

HEART HEALTHY COMFORT FOODS - July 11th, 5-6:30pm, Firstenburg C.C., Vancouver

MEXICAN FIESTA - July 14th, 6-8:30pm, St John Community Center, Portland

A TASTE OF THAILAND - July 21th, 6-8:30pm, St John Community Center, Portland

DAIRY FREE AT LAST - July 25th, 5-6:30pm, Firstenburg Community Center, Vancouver

CHINESE BANQUET - July 28th, 6-8:30pm, St John Community Center, Portland

UPCOMING SUMMER COOKING CLASSES

Summer is fast approaching so get ready for some fun and educational vegan cooking classes. Mark your calendar and don't wait to register online because seats are filling in quickly.

____________________________________________________

WHAT:  JUNIOR CHEF ACADEMY
WHEN:  June 6th, 13th, 20th, 5-7:30pm
WHERE: Firstenburg Community Center
                700 N.E. 136th Ave.
                Vancouver, WA 98684

DESCRIPTION: Ages 8-12. Learn how to make your own healthy snacks, basic soups, salads, pasta, pizza from scratch. Hands on course. All dishes are vegan to accommodate for common food allergies.
REGISTER HERE

____________________________________________________

WHEN:   July 6th, 5-7:30pm
WHAT:   MOROCCAN NIGHT
WHERE: Clark College
              1933 Fort Vancouver Way
              Vancouver, WA 98663





 DESCRIPTION: Travel to the mysteries of Marakech and Casablanca from the comfort of your kitchen. Discover a rich cultural heritage and traditional dishes bursting with new flavors and aromatic spices. Treat yourself to a lavish banquet.
REGISTER HERE
Note: Currently, only showing Spring schedule. Wait for the Summer schedule to be posted online.

___________________________________________________

WHEN:   July 7th, 6-8:30pm
WHAT:   VEGAN FRENCH CUISINE
WHERE: St John Community Center
                8427 N Central St,
                Portland, OR 97203



DESCRIPTION: Nouvelle Cuisine from the South of France is admired the world over but it usually characterized by rich and fattening dishes. This class, taught by a native of the French Riviera, will teach you how to create and enjoy some of the rich flavors of French cooking without the heavy calories and artery clogging results! A guilt-free way to a French palate. All the dishes are free of animal products for people with dietary restrictions. Recipes include: Onion soup ‘gratinée, olive tapenade, escalope with mushroom cream sauce, vegan chocolate mousse and much more
REGISTER AT: 503-823-3192

___________________________________________________

WHAT:    HEART HEALTHY COMFORT FOODS
WHEN:    July 11th, 5-7:30pm
WHERE: Firstenburg Community Center
                700 N.E. 136th Ave.
                Vancouver, WA 98684




DESCRIPTION: If you are watching your cholesterol or sugar levels, chances you told to lower your sodium and fat intake. This class you will learn to prepare some of your favorite dishes with a few alterations making them healthy, nutritious and delicious.
REGISTER HERE

___________________________________________________

WHAT:  MEXICAN FIESTA
WHEN:  July 14th, 6-8:30pm
WHERE: St John Community Center
                8427 N Central St,
                Portland, OR 97203



DESCRIPTION: There are as many flavors in Mexico as there are towns and pueblos. Vamos to the South of the border to sample a festive array of flavors and dishes, from roasted tomatillos salsa, fajitas, empañadas and much more.
REGISTER AT: 503-823-3192

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WHAT:  A TASTE OF THAILAND
WHEN:  July 11th, 6-8:30pm
WHERE: St John Community Center
                 8427 N Central St, Portland, OR 97203

DESCRIPTION: One of the most gracious culture on earth and beautiful people can be found in Thailand. Learn to make exquisite traditional dishes such as papaya salad, mee krob, pad thai and discover the rich culture of kingdom of Siam.
REGISTER AT: 503-823-3192

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WHAT: DAIRY FREE AT LAST
WHEN: July 25th, 5-7:30pm
WHERE: Firstenburg Community Center
                700 N.E. 136th Ave.
                Vancouver, WA 98684


DESCRIPTION: About half the population of the United States are considered lactose intolerant. That's millions of people and most don't even know they are. You will learn in this class to make your own nut milk, dairy free 'cheeze' and cream sauce, soft ice dream etc.
In addition to sampling these prepared items, participants will receive a grocery list of non-dairy products they can easily purchase in local stores.
REGISTER HERE:

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WHAT:  CHINESE BANQUET
WHEN:  July 28th, 6-8:30pm
WHERE: St John Community Center
                8427 N Central St, Portland, OR 97203

DESCRIPTION: Treat yourself or impress your friends with a complete traditional Chinese meal you can make at home, with no msg, less salt and fat. Learn a few tricks to create popular dishes served all over the world and discover the therapeutic qualities of some of the ingredients used in in this fun and interactive class.
REGISTER AT: 503-823-3192

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UPCOMING CLASSES FOR FALL SCHEDULE:  

Stay tuned for dates and times

• MOROCCAN NIGHT
• A TASTE OF VIETNAM
• WEIGHT LOSS THE NATURAL WAY
• THE LIGHTER SIDE OF FRENCH CUISINE
• VEGAN THANKSGIVING

LOCATION: Clark College, Vancouver, WA

VEGETABLE STEW OVER POLENTA

Earth Day Portland



What a glorious day today was.
Quite appropriate for Earthday.

I love Portland. As in most cities accross the US, Portland had its celebration of all good things for the earth, found locally, built sustainably, with respect to the earth and all its inhabitants, in music, artful displays, bringing together young and old, two legged, lots of four legged...what a party! And when time came to eat, we found a vegan hot dog stand! Pretty cool or what? Most of the other choices were mostly vegetarian (there was one stand barbecuing animal parts). We had three options: Vegan kielbassa, beer brat and regular hot dog, all made by Tofurky! With all the toppings of course. And on the way out, a few hours later, a vegan bake sale that raised money for several animal sanctuaries. Usually, we try to cut down on sweets, but given the cause, We had to pitch in, someone has to do it! It is my story and I am sticking to it.

Once home, we had a craving for something stewy. I had a few vegetables, some cornmeal. Plenty enough to make a nice vegetable medley with some rich polenta (we had rice the day before!)

VEGETABLE MEDLEY INGREDIENTS:

1/2 onion sliced

2 cloves of garlic

1 Tbl balsamic vinegar

1-2 Tbl soy sauce

1 medium zuchini diced

2 medium tomatoes diced

1 pepper (bell or poblano)

1 can of white beans rinced

1 cup of firm tofu diced

1 tsp cumin powder

1 tsp oil

salt & pepper

VEGETABLE MEDLEY PREPARATION:

1. Heat oil in a large frying pan, add the onions and stir.
2. After 1 minute, add the balsamic vinegar and stir to caramelize them. Add salt, garlic, stir some more.
3. In a separate frying pan, heat a little oil, and pan fry the pepper and the tofu and the cumin.
4. Add salt and pepper to taste. When the tofu is browned and the pepper lightly softened, remove from the heat.
5. Add the tomatoes and zuchini to the onion mixture and gently heat up for a few minutes.
6. Add the peppers. Turn heat off and cover.

7. Now time to prepare the polenta

POLENTA PREPARATION:

3 cups of water

1 cup of cornmeal

1 Tbl vegan butter

1 cube of vegetable bouillon

2 Tbl nutrtional yeast

salt & pepper to taste

1. Bring the water, broth, vegan butter, salt and pepper to a boil, turn down to medium heat.
2. Add the polenta in a thin, steady stream, stirring constantly. Don't add it too quickly, because you risk making the polenta lumpy.
3. Cook slowly, stirring constantly, over very low heat. Be careful because the hot polenta will take on the appearance of molten lava and may spatter as it cooks, so use a long-handled wooden spoon and long sleeve (just kidding for the sleeves). It may take up to 15mn for the polenta to be cooked.
4. Try it and if it tastes gritty, it isn't ready.
5. Add the nutritional yeast at the very end when it is cooked, this will provide a cheezy taste to it and lots of vitamin B.
6. Immediately spoon the polenta while it is soft next to the vegetables.

 Bon appétit

OLIVE TAPENADE

Pronounced "tah-puh-nod", this dish, usually served as an appetizer on sliced French baguette, crackers or fresh cut vegetables, originates from the South of France. It captures the rich and natural essences of Provence, through the olives, the capers and the olive oil.

In some regions, the traditional recipe includes anchovies but it isn't needed in any way. Why add something dead when olives have plenty enough flavor on their own?

Tapenade is traditionally made with black olives, but you can also use green ones or mix a little of both.

INGREDIENTS

1 cup black olives*
1/2 cup walnut ground (optional)
1 clove garlic
3 Tbl capers
2 Tsp Lemon juice
1 tsp  dry oregano, thymes, basil

PREPARATION

Process all above ingredients in food processor, stopping and scraping every few seconds. Make sure not to pureed because you want some texture.  Serve as appetizer, can be added to tomato sauce over pasta, over polenta, as a spread on sandwich with tomatoes, basil etc. Will keep refrigerated for 2 weeks.
*You can use American olives, eventhough they aren't as flavorful as French or Greek olives or use 1/2 of the large American olives and 1/2 of the more expensive ones.

Olives are a good source in fat and sodium, so enjoy every bite. You will feel full and satisfied.

Bon appétit!

MISO - The ultimate radiation shield

Miso soup

Even though, the news isn't covering the situation in Japan as much as before, the dangers for residents in Japan and people around the world is no less because of it.

While everyone is talking about taking iodine supplement, is there anything else we can do? I found out that there is something everyone can take and it had no side effects.

On August 9th 1945, when the atomic bomb was dropped on Nagasaki,  the deadly radiation spred over the devastated city. Most of the residents of the city died in agony but for a small group of people, a miracle happened. The hospital of Dr Shichiro was destroyed but none of the medical staff that worked there suffered or died from the radiations.

In the years that followed, doctor Shinichiro Akizuki, director of Saint Francis Hospital in Nagasaki investigated what could have caused the survival of these people. His findings concluded that this miracle could only be the result of a special diet the doctor and his staff had followed prior to the bombing. The diet only consisted in brown rice with miso soup and seaweed.

What is miso? It is a traditional Japanese seasoning in the form of a paste made from fermented soy beans, rice or barley with sea salt and an enzyme to ferment it, called Koji.

It was only in 1972 that Japanese researchers (one of them was Dr. Morishita Keiichi) discovered that miso contains dipicolinic acid, an alcaloid that can remove heavy metals like radioactive strontium, lead, mercury, cadmium from the bloodstream through our urine.
Since this extraordinary discovery, the government is now requiring traffic officers to consume 2 bowls of miso everyday, to eliminate the pollutants they are exposed to, breathing fumes from cars all day long.

In addition to preventing radiation from remaining in our bodies, miso is a powerful digestive helper because it contains up to 50 different enzymes (miso is a source of Lactobacillus acidophilus and other micro-organisms). It helps regulating digestion, replenish the intestinal flora with friendly enzymes. So if you suffer from acid reflux, ulcers, irritable bowel syndrome, Crohn disease, candida... start drinking it daily. It is also known to help with allergies because it builds up the intestinal flora by producing friendly bacteria that can break down undigested complex proteins, especially animal proteins that always cause acidosis and putrifaction.

Types of miso

TYPES OF MISO:
There are 3 types of miso: Shiromiso, "white miso", Akamiso, "red miso" and Awasemiso, "mixed miso". The first two being the most commonly found in stores (Asian and natural food stores). The white one is lighter flavored and a good once to start with.

USAGE:
For prevention: drink 1 bowl morning and evening
After X-rays or after going through an airport metal detector: 1 tsp 4-5 times a day in warm water for 2 weeks
In radioactive areas: 1 tsp in hot water 4 times a day.


PREPARATION:
Because miso is a living food containing many beneficial microorganisms, you never want to over cook it. You simply add it to soups just before removing the pot from the heat.
In addition to soups, miso can be used in marinades, sauces, dips.

A cup of miso

BASIC MISO SOUP

Boil 3 cups of water, add some seaweed (rinced kombu or wakame), dice some soft tofu, thinly slice 1/2 cup of green onions. Remove from heat and add 1 Tbl of miso and gently stir.
Note: If you don't have seaweed, just add 1 tsp of sesame oil, it will enhance the flavor.






A CUP OF MISO: water, miso and a little sesame oil is all you need.

MISO SALAD DRESSING (makes 1 cup):
  3 tablespoons white miso
  3 tablespoons rice vinegar
  1/4 cup sesame oil
  1/3 cup orange or lemon juice (optional)
  1 green onion, minced
  1 tsp brown sugar

STORAGE:

Miso will keep virtually forever. I read that a Japanese TV program did an experiment to see of how long certain foods would keep. The oldest item was a small tub of Miso which had been kept in a cool place (not refrigerated or frozen), for (get ready!) 30 years. Turned out it was safe for consumption and edible. It gets darker and drier with time and a little saltier.

So, now that you know how healing miso is, make sure to stock up on it.

VEGAN BACON STRIPS

Spring is coming, soon summer will be here, so what better time to get ready for great sandwiches! This has to be one of the best use of tempeh I know. This recipe doesn't require baking or marinating so it can be put together very quickly. It also takes advantage of the firmness of tempeh. So if you are in the mood for a BLT or need a strip for brunch, this is a good choice.

INGREDIENTS:
   1/2 cake of tempeh
   1 Tbl oil

    Dash of salt

 
Marinade:

  1 TBl white vinegar
  2 TBl ketchup
  2 Tbl soy sauce
  1 Tbl olive oil
  1 tsp liquid smoke
  Dash of garlic powder

PREPARATION:

1. Cut the tempeh in half thickness wise, then make thin slices being careful not to break them.
2. Lightly pan fry  the tempeh and sprinkle with a little salt until crisp.
3. While the tempeh is cooking, prepare the marinade by mixing all the ingredients.
4. Remove from heat and place in a small tupperware with a lid.
5. Immediately pour the marinade over the tempeh and put cover. Invert the container so that the marinade coat all the tempeh. Let it set for a few minutes.

Serve as warm or cold as an appetizer, on a BLT, on a vegan benedict or any sandwich.
Make extras because they will go quickly!

Enjoy