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.

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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

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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.

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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

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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

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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

NUTRITIOUS SEAWEED SALAD

Wakame Salad

In honor of the courageous people of Japan, I wanted to feature a seaweed salad. It is said that Japanese people have eaten sea vegetables for more than 10,000 years.

Most seaweed, because it comes from the ocean offers the broadest spectrum of minerals of any food. It also contain a large range of amino acids and numerous trace minerals like zinc, chromium, tin, boron, and bismuth, that are largely non-existent in today's food. They also are rich in lignans, which are known to help protect against cancer and inflammation.

This being said, seaweed is a bit of an acquired taste. My first encounter was with sushi, but when I discovered this salad, it was both amazing and a little intense. Now, I love it. I can feel the minerals being absorbed by my body as I eat it. Forget popping mineral tablets, go for the seaweed salad instead! There is nothing better than eating foods in their wholesome symbiotic natural state. No drug can ever reproduce that without messing up something else in the process! That is one of the biggest problem of Western medicine/pharmaceuticals drugs and all of their harmful side effects. That is from the patient standpoint and not so much the drug companies because they have to keep on producing more drugs to fix new problems the previous drug created! Come to think of it, is rather crafty!

INGREDIENTS:
  3/4 oz. dried wakame seaweed
  1 tbsp. sesame oil
  1 tbsp. soy sauce
  1 tsp. sugar
  1 tsp. ground white sesame seeds
  1 tsp freshly grated ginger (optional)
  Garlic (optional)

WASHING THE SEAWEED:
Dried wakame is preserved in salted water (see photo below). Because of it, it looks a little greyish. So you will need to soak the seaweed in a bowl of warm water for 10 minutes or more until it is soft. Drain, then squeeze out excess water. Wash wakame under cold water well and drain. If wakame is uncut, cut into 1/2-inch-wide strips. The thinner the better because the rehydrated seaweed will have a chewing quality to it but you don't want too much of it.

A loving thought for Japan

PUTTING IT TOGETHER
Combine all the ingredients and lowly add the sesame oil. Whisk dressing together and add  to the seaweed.Mix well and chill for an hour

NUTRITIONAL VALUE per serving:
Wakame is a good source of protein, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Niacin, Pantothenic Acid and Phosphorus, and a very good source of Riboflavin, Folate, Calcium, Iron, Magnesium, Copper and Manganese.



Here is the breakdown:
   15.0mg Calcium
   10.7mg Magnesium
   36.0 of IU vitamin A
   19.6 mcg folate
   1.4mg choline
   18.8 mgTotal Omega-3 fatty acids 

NOTE: Because it comes from the ocean, wakame is high in sodium, so if you have high blood pressure, consume small amounts. Washing it well, will remove a good part of the salt.

Wakame package

This is what the package looks like, but there are other brands available. You can buy it at natural food store or an Asian grocery store.

Oat Crisp Cookies

I have sampled my share of vegan cookies over the years and I have to say that most of the ones bought in stores tend to be a little heavy and doughey, until I discovered these little jewels. Light and cripsy on the outside and tender in the middle. Not too sweet, just the right amount of fat. They remind me of Anzacs, those Australian cookies but less sweet. Like all good things, one or two does the trick. 

INGREDIENTS:
1 cup of quick oatmeal
1/2 cup pastry flour
1/2  tsp baking powder
1/2 cup of unsweetened coconut powder
1/3 cup of sugar
1/2 cup of oil
2 Tb soy milk
1/2 cup raisin
1 tsp cinamon
1 tsp ginger
1 tsp anis seeds (optional)

1. Mix all dry ingredients together, then add the wet ones.
2. Line a baking sheet with parchment paper.
3. Make little mounds and flatten them.
4. Bake at 390F for 10-12 minutes until they are lightly browned.

Enjoy and share!

CROSTINI DI POLENTA (Polenta sticks)

Pronounced "Po-len-tah", this native dish of Italy is made with ground yellow or white cornmeal. Unlike grits, which is corn that has been soaked and processed to remove the tough outer hull, polenta has the hull and is therefore more nutritious and less processed.

If you are tired of rice, pasta, quinoa or other grains, you can make something really good with this simple stapple. Try to buy organic cornmeal because 80% of the corn grown in the US is genetically modified to be fed to cattles and other farm animals (there isn't enough grazing land to feed 10 billion of them!) Come to think of it, it is outrageous that this ancient plant native to the Americas, that was available in so many diverse types has been reduced to a patented engineered seed that has taken over the market.  Don't get me started on this!

But I digress, what is nice about it, is that you can make it in all different ways. You can serve it soft like mash potatoes for a rustic meal (a little like grits). Want to impress your guests? Make thick slices, balls, patties or sticks for an appetizer. Can you see the possibilities?

It is quite versatile, you can serve it with your favorite sauces, maybe a tomato sauce, a curry or mushroom cream sauce. In the photo, I simply pan fried it until it is golden brown and crispy and served it with a dipping sauce. You can also grill it. You can even serve it sweet for breakfast on a cold winter day. When cooked polenta takes on a smooth, creamy texture But don't stop there, pour it into a dish, let it cool off. Then you can slice it. 

TYPES OF POLENTA
There are 2 kinds of polenta (cornmeal). Most stores carry the regular kind but you can sometimes also find instant polenta, which cooks much faster. I don't mind using the regular kind, because I am in the kitchen usually preparing the sauce while it cooks. This way, it is nice, cooks over medium heat. No rush, no stress. That's my motto and I am sticking to it!

COOKING THE POLENTA
Similar to other grains, you need to boil water, add salt and grain, and simmer until tender (approximately 30-45mn). The ratio for the basic recipe is 3 parts liquid to 1 part polenta. You will need to stir every 10mn to keep it from sticking or turning lumpy. If you want a softer result, add a little more water.

Basic ingredients are:
    3 cups water
   1 tsp. salt
   1 Tb vegan butter
   1 cup uncooked polenta

NOTE: For fancier versions, you can use vegetable or mushroom broth, instead of water.
You can also add spices, herbs, chopped olives to change its flavor and appearance (you can see the herbs in the close-up photo above).
Get creative.

When the polenta is cooked, transfer it to a greased loaf pan.
Let it cool off for a few hours or refrigerate, then cut the polenta into slices.
You can either pan fry it or use an electric grill (like in the photo) and grill the sticks with very little oil for a low fat version. That's pretty cool.
Serve with your favorite dipping sauce.
E tutto (that's it, in Italian!)
Buon appetito!

TARTE AU CITRON (Lemon Tart)

This is a wonderful refreshing summer desert but it must be the lack of sun this time of the year that made me crave for lemons. I tried the lemon bar recipe from Isa Chandra Moskowitz's Veganomicon and made it into a tart.
Oh My God, it came out soooo good!
So I thought I had to share it with everyone. One thing though, I wouldn't recommend it for people with high blood sugar, because the sugar content isn't exactly low but if it is totally worth it as long as it is consumed in moderation! That's my story and I am sticking to it!

Ingredients for the pie crust:
  
   1¼ cup all-purpose flour
   2/3 cup confectioner sugar
   1 cup vegan butter
   1 tsp tahini (optional)
   pinch sea salt
   water

1. Combine the vegan butter with the flour, sugar, salt and tahini until it forms a coarse mixture. 
2. Add a little water to form a dough. Place in a plastic bag or in some plastic wrap.  
3. Refrigerate for one hour.
4. Roll out the dough into pie pan and bake at 350F for 25mn then let it cool down.

Start preparing the filling:

1½ cup water+ 3-4 Tbl agar agar flakes or powder*
1¼ cups sugar
½ Ts turmeric
3/4 cup fresh lemon juice
3 Tb arrowroot powder
1 Tb freshly grate lemon zest

To create the texture of a lemon tart, you need something that will create a jello like texture. That's where the agar agar comes in.

1. Place the agar agar (flake or powder) in water and let it dissolve for a few minutes.
2. Juice your lemons, add the arrowroot into it and mix it.
3. Bring the agar agar and water to a boil and mix until it is totally dissolved (2-3mn), add the sugar, turmeric and continue stirring for a few minutes under medium heat.
4. Add the arrowroot mixture and soy milk and continue stirring until it gets thick. Immediately pour into the pie crust and let it rest for 30mn. 
5. When it is cooled enough to touch, place in the refrigerator for 3-5 hours or better overnight.

* agar agar is a vegetarian gelatin substitute made from a variety of seaweed. It comes in flakes and powder. It is a stabilizing and thickening agent for custards, puddings and sauces. Simply dissolve it by boiling it in water, then let it set in the refrigerator. It can be purchased at health food stores, Asian grocery stores. It is very cheap and keeps forever. You will be amazed at the results!