2013 Vegan Food Fair Recipe Booklet

8/17/2019 2013 Vegan Food Fair Recipe Booklet

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Vegan Recipe Booklet

Bronte Seventh-day Adventist Church

Vegan Food Fair, September 2013


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Vegan Recipe Booklet Vegan Food Fair, September 2013

Bronte SDA Church -- page i -- www.brontesda.org

Table of Contents

Easy Overnight Buckwheat Parfait ............................................................................... 1

Maple Millet A La Crockpot .......................................................................................... 2

Crunchy Granola .......................................................................................................... 3

Raw Almond Milk ......................................................................................................... 4

Quinoa Pancakes ......................................................................................................... 5

Pineapple Fried Quinoa (in a Boat!) ............................................................................. 6

Vegetarian Chili ............................................................................................................ 8

Mushroom Nut Roast ................................................................................................... 9

Vegan Shepherds Pie ............................................................................................... 10

Cashew Red Pepper Roast ........................................................................................ 12

Butternut Squash Soup .............................................................................................. 13

Kale Soup with Cashew Cream ................................................................................. 14

Hot Beet Borscht ........................................................................................................ 15

Detox Tabbouleh ........................................................................................................ 16

Glow Kale Salad ......................................................................................................... 17

Diakon-Carrot Salad ................................................................................................... 18

Cilantro Hummus ....................................................................................................... 19

Basic Hummus ........................................................................................................... 20

Tofu Sour Cream ........................................................................................................ 21

Vegan Caesar Dressing ............................................................................................. 22

Raw Lemon Drops ..................................................................................................... 23

Pineapple Bars ........................................................................................................... 24

Raw Chocolate Almond Fudge .................................................................................. 25

Oil Free Chocolate Zucchini Walnut Muffins .............................................................. 26

Date and Prune Squares ............................................................................................ 27

Vegan Sweet and Sour Meatballs .............................................................................. 28

Vegan Coconut Cranberry Scones ............................................................................ 29

How to Plan a Vegetarian Diet ................................................................................... 30

Vegetarian Facts ........................................................................................................ 31

The Worlds Longest-Lived and Happiest People ...................................................... 31

Hidden Animal Ingredients in Foods .......................................................................... 32

12 Fruits and Veggies With The Most Pesticides (2013 Dirty Dozen) ....................... 34


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Bronte SDA Church -- page 1 -- www.brontesda.org

Easy Overnight Buckwheat Parfait

Ingredients:

¼ cup raw buckwheat groats, soaked in water¾ cup almond milk

2 tbsp chia seeds

1 large banana (mash half, chop other half)

¼ tsp cinnamon

¼ tsp pure vanilla extract

Optional: strawberries, blueberries, bananas, blackberries, peaches, maple syrup

Instructions:

1. Add the buckwheat groats into a bowl and cover with water. Stir and place in

refrigerator overnight, or soak for at least several hours.

2. In a separate bowl, whisk together the chia seeds, almond milk, mashed

banana, cinnamon, and vanilla extract. Wisk well until no chia seed clumps

remain. Place in refrigerator overnight.

3. In the morning, rinse the buckwheat with cold water in a strainer until no slimy

bits remain. Add the rinsed and strained buckwheat into the chia seed mixture

and stir well.

4. Top with any desired fruit toppings to make a parfait.

5. Just before serving, drizzle with a small amount of maple syrup.

Adapted from Oh She Glows at www.ohsheglows.com


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Maple Millet A La Crockpot

Ingredients:

1½ cups dry millet1 cup chopped dates

1 tsp salt

9 cups water

2 tbsp maple syrup

1 tsp pure vanilla extract

½ cup raisins or chopped dried apricots

1 tsp cinnamon2

3 cup raw almonds

Instructions:

1. Combine in a crock-pot the dry millet, dates, salt, 8 cups water, maple syrup,

vanilla extract, raisins or apricots, and cinnamon.

2. Blend the almonds and 1 cup water in a blender until creamy.

3. Pour the almond and water cream into the crock-pot and mix together.

4. Cook on low overnight.

5. Stir before serving.


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Crunchy Granola

Ingredients:

4 cups organic rolled oats½ cup natural bran

½ cup wheat germ

¼ cup sesame seeds

1 tsp cinnamon

½ tsp ground nutmeg

½ cup raw cane sugar

1 3 cup agave nectar

1

3 cup sunflower oil

1 cup raisins

½ cups dried fruits (i.e. chopped dates, apples, shredded coconut, raw sunflower

seed, raw pumpkin seeds, cranberries, blueberries, chopped nuts, slivered almonds,

banana bits, etc.)

Instructions:

1. Mix together the oats, bran, wheat germ, sesame seeds, cinnamon, nutmeg,

and cane sugar in a large mixing bowl.

2. In a separate bowl, mix together the agave nectar and the sunflower oil.

3. Combine the two mixtures together, stirring well.

4. Line the bottom of a cookie sheet with parchment paper and spread on the

mixture.5. Bake at 300°F for 30-35 minutes, making sure to stir every 5-10 minutes as not

to burn the granola.

6. When the granola mixture is golden, remove from oven. Cool slightly and then

stir in the raisins and dried fruits.

7. Store any leftovers in refrigerator.


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Raw Almond Milk

Ingredients:

1 cup raw almonds soaked in water overnight3 cups distilled or spring water

Optional: 1 tsp organic vanilla extract, 2 dates

Instructions:

1. Soak the almonds overnight in water.

2. In the morning, rinse the almonds several times, until the water is clear.

3. Put the almonds, 3 cups water, vanilla, and dates in high speed blender.

4. Blend at low for 1 minute, and then blend on high for 1 minute to get a pulp.

5. Pour the pulp into a mesh bag, over a tall wide container or a narrow bowl.

Squeeze out all the liquid from the bag.

6. Optional: to get a little extra milk, add 1 additional cup of water to the pulp and

repeat steps 4 and 5.


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Quinoa Pancakes

Ingredients:

1 cup cooked cold quinoa¾ cup all organic flour

2 tsp baking powder

½ tsp sea salt

2 tbsp coconut oil+ more for frying

½ cup almond milk

Optional: 2 tbsp pure maple syrup, agave nectar

Instructions:

1. Mix the baking powder, flour, and salt together, and then combine with quinoa.

2. In a separate bowl, whisk together 1 tbsp coconut oil, milk, and maple syrup.

3. Combine the two mixtures, whisking lightly to create a batter.

4. Lightly coat a large non-stick skillet with 1 tbsp coconut oil. Heat over medium

heat.

5. Drop the batter into the skillet, approximately ¼ cup at a time. Cook until bubbles

start to appear on the top (about 2 minutes).

6. Flip the pancake over, pressing lightly, and cook until undersides are golden.

7. Serve with warm maple syrup or agave nectar.

Adapted from the Toronto Star


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Pineapple Fried Quinoa (in a Boat!)

Ingredients:

1 whole pineapple (if serving in a pineapple boat) or 2 cups fresh pineapple1 ¼ dry quinoa (yields about 4 cups cooked quinoa)

Ingredients (First Saute):

½ package tofu, cut into 10 mini-sized triangles

1 tbsp maple syrup

2 tsp tamari

fine black pepper

½ cup red onion, diced

1 cup shiitake mushrooms, sliced

Ingredients (Second Saute):

1 ½ cup fresh pineapple, diced

¼ red onion, diced

1 cup kale, shredded

¼ cup nutritional yeast

½ tsp dried jalapeno (for spicy accent), to taste

splash of maple syrup

pinch of salt

Ingredients (Garnish Saute):

½ cup finely diced pineapple

1 tbsp mint, chopped

Ingredients (Tahini Pineapple Dressing):

2 tbsp tahini

3 tbsp pineapple juice

1 tsp chopped mint

Instructions (First Saute):

1. Mix (either in a pot or rice cooker) the quinoa, water, veggie broth, and salt.

Cook on high heat, stirring occasionally, until quinoa is soft (similar to the

texture of cooked rice).


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2. Coat a large frying pan with 1 tbsp olive oil and place on stove in medium heat.

Once the frying pan is heated, add the tofu (dry out as much as possible first).

Allow the tofu to sizzle until slightly brown (about 1 minute per side).

3.

Add the tamari and maple syrup with a generous layer of black pepper. Cookon high heat for 2 minutes on both sides.

4. Add the shiitake mushrooms and ½ cup red onion. Cook until the vegetables

are tender. Remove the tofu from the pan and set aside.

Instructions (Second Saute):

1. In the same pan, combine the cooked quinoa, 1 ½ cups diced pineapple, ¼ cup

red onion, 1 tbsp mint, kale, nutritional yeast, and jalapeno. Cook on high heat

for about 3 minutes, stirring to ensure even cooking of the quinoa. Note: a few

crisped bits of quinoa are a good thing.

2. Transfer the fried quinoa mixture to a bowl. Set aside.

Instructions (Garnish Saute):

1. In the same frying pan over medium heat, mix ½ cup finely diced pineapple and

1 tbsp mint. Brown the edges of the pineapple (approximately 2-3 minutes).

Instructions (Tahini Pineapple Dressing):

1. In a small bowl, combine the tahini, pineapple juice, and 1/2 tbsp mint to make

a light dressing. Set aside.

To Serve:

Serve either in a bowl or a hollowed pineapple by layering. First place the fried

quinoa. Cover the quinoa with the pineapple garnish, with any leftover mint. Serve

with the dressing and tofu either on the side or directly over top the dish.


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Vegetarian Chili

Ingredients:

2 tbsp extra virgin olive oil1 ½ cups chopped yellow onion

1 cup chopped organic red bell pepper

2 tbsp minced garlic

2-3 Serrano peppers, stemmed, seeded, and minced

1 medium organic zucchini ends trimmed and cut into small dice

2 cups fresh corn kernels (about 3 ears of corn)

1 ½ pounds Portobello mushrooms (about 5 large) stemmed, and cubed

2 tbsp chili powder, 1 tbsp ground cumin, ¼ tsp cayenne

4 large organic tomatoes, peeled seeded and chopped

3 cups cooked black beans

15 ounce tomato sauce

1 cup vegetable stock or water

¼ cup chopped fresh cilantro leaves

cooked brown rice, vegan sour cream, diced avocado, chopped green onions

Instructions:

1. In a large pot, heat oil over medium-high heat. Add the onions, bell peppers,

garlic, Serrano peppers and cook, stirring until soft for about 3 minutes.

2. Add the zucchini, corn, mushrooms, and cook, stirring until soft and the veggies

give off their liquid and start to brown around the edges, about 6 minutes.

3. Add the chili powder, cumin, salt, and cayenne, and cook, stirring until fragrant,

for about 30 seconds.

4. Add the tomatoes and stir well.

5. Add the cooked beans, tomato sauce and vegetable stock, stir well and bring to

boil.

6. Reduce heat to med-low simmer, stirring occasionally for about 20 minutes.

7.

Remove from heat and stir in the cilantro. Adjust the seasoning, to taste.

To Serve:

Place ¼ cup of brown rice on bottom of bowl, ladle chili into the bowl over the rice,

top with a dollop of Vegan sour cream, spoonful of diced avocado and chopped

green onions.


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Mushroom Nut Roast

Ingredients:

2 cups raw sunflower seeds2 cups raw cashew nuts

¾ cup water

1 cup onion, finely chopped

1 cup mushrooms, finely chopped

5 cups cooked brown rice, or cooked quinoa

2 ½ tsp vegetarian broth powder

3 tbsp Bragg Aminos or organic soy sauce

2 tbsp nutritional yeast flakes

¼ tsp garlic powder or 1 clove garlic, pressed in garlic press

salt to taste, may use Herbamare seasoned salt

Instructions:

1. Finely grind sunflower seeds in food processor. Place in a large bowl.

2. Blend cashews and water in food processor until smooth. Then put into large

bowl with the ground sunflower seeds.

3. Add onion, mushrooms, rice, vegetable broth powder, Braggs, yeast flakes,

garlic and salt and seasonings.

4. Combine all ingredients. Mix thoroughly.

5. Place into a greased 9x13" baking pan. Bake at 325°F covered, for 45 minutes.

Remove cover and continue baking an additional 45 minutes or until golden

brown on top.


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Vegan Shepherds Pie

Ingredients (Bottom Layer):

3 cups water½ cup millet washed

½ cup quinoa washed

½ cup hulled buckwheat washed

½ tsp salt

2 tbsp tamari

1 clove garlic

¼ tsp sage

Ingredients (Filling):

3 ½ cups vegetable broth warmed

1 cup cauliflower

2 medium carrots diced

2 small stalks celery chopped

¼ cup corn (fresh or frozen)

1 large Portobello mushroom or 2 ½ cups sliced Crimini mushrooms

½ cup peas

1 medium onion chopped or leeks

5 garlic cloves finely chopped

1 tbsp olive oil

1 tbsp dried rosemary

1 tsp sea salt (can use less if using salted broth)

1 ½ tsp freshly ground black pepper

3 tbsp flour (may use oats ground finely in the coffee grinder or organic white flour)

Ingredients (Potato Topping):

2 large potatoes whole, boiled until soft

1 clove garlic finely chopped2 tbsp olive oil

½ cup almond milk

pinch of sea salt


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Instructions:

1. Preheat oven to 350°F

2. In a pot boil water and add millet. Turn heat down and simmer for 20-30

minutes, add quinoa and buckwheat, stir and simmer over low heat for 30

minutes.

3. Let cool to room temperature. Crumble this 3-graim mixture in the pot and add

rest of ingredients to taste.

4. Meanwhile boil potatoes until tender. Drain some water, add milk, oil and mix

until creamy.

5. Sauté onions and add the rest of vegetables one by one. Slowly add the

vegetable broth as needed. Thicken vegetables with flour or oats.

6. Press bottom layer into an oiled casserole.

7. Layer vegetable mixture on top of bottom layer.

8. Spread mashed potatoes evenly on top and bake at 350°F until golden brown.


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Cashew Red Pepper Roast

Ingredients:

¾ cup raw cashews, coarsely chopped1 cup Almond milk (unsweetened)

1 medium onion, chopped very fine

½ red bell pepper, finely chopped

1 cup fresh whole wheat bread crumbs (or 1 cup cooked quinoa)

1 tbsp Bragg Aminos

¼ tsp salt

2 tbsp dried parsley or ¼ cup fresh, finely chopped

¼ tsp ground celery seed

¼ cup quick oats

Optional: nutritional yeast flakes

Instructions:

1. In a large bowl add all of the ingredients. Mix well and dump into a greased

baking dish.

2. Bake at 350°F for 45 minutes or until firm and lightly golden.


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Butternut Squash Soup

Ingredients:

2 tbsp extra virgin olive oil2 small yellow onions, diced

3 garlic cloves, minced

2 large carrots, peeled and diced

1 large parsnip, peeled and diced

2 organic celery stalks, coarsely chopped

1 large Butternut squash, peeled, seeds removed and diced

6 cups water

½ cups loosely packed, finely chopped fresh parsley

5 sprigs of fresh thyme, finely chopped

1 tbsp peeled and grated, fresh ginger root

2 Bay leaves

1 tsp sea salt or Herbamare seasoning salt (or to taste)

1 tsp freshly ground pepper

Juice of half an organic lemon

Instructions:

1. Heat oil in a large stockpot over medium heat.

2. Add the onions and garlic and sauté, stirring occasionally, watching that the

garlic doesnt burn, about 10 minutes.

3. Add the carrots, parsnips, celery and squash and cook, stirring for another 2

minutes.

4. Add the water, parsley, thyme, ginger root, bay leaves, salt and pepper. Cover

and bring to boil over medium-high heat, and then reduce heat to a low simmer.

5. Let simmer until veggies are tender, about 45 minutes. Remove from heat and

let cool for 15 minutes. Remove the Bay leaves. Puree the soup in batches in a

food processor or blender. Puree until smooth and creamy. Add the lemon juice

and stir to combine.


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Kale Soup with Cashew Cream

Ingredients:

3 tbsp olive oil1 large onion, chopped

1-2 cloves garlic, minced

2-3 carrots, peeled and diced small

An 8 once package of sliced mushrooms

2 medium white potatoes, peeled and diced small, organic if possible

1 bunch organic kale, washed, ends trimmed and coarsely chopped

10 cups water

½ cup cashews

1 cup water or almond milk (unsweetened)

1-2 tbsp Braggs Aminos (optional)

salt to taste or Herbamare seasoned salt

Instructions:

1. Heat oil in a large stockpot over medium heat. Add the onions and garlic and

saute, stirring to prevent the garlic from burning.

2. Add the carrots, mushrooms and sauté for a few minutes or until the carrots

and mushrooms are soft.

3. Add the diced potatoes, chopped kale, stir for a minute. Add the Bragg

seasoning and a small amount of salt or Herbamare seasoning.

4. Add the water and turn the heat up to high, let the vegetable mixture come to a

boil. Reduce heat and let the soup simmer for about 45 minutes.

5. Meanwhile, put the cashew nuts in a blender; add the water or Almond milk.

Puree in blender until smooth and creamy and no lumps remain.

6. When the soup is almost finished cooking add the cashew cream, stir soup to

combine the cashew mixture.

7. Adjust seasoning as required.


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Hot Beet Borscht

Borscht is an old-world favorite. It can be served hot or cold. For winter, borscht is

nice hot and this is an equally refreshing cold soup for summer.

Ingredients:

4 large beets with tops

1 medium onion, thinly sliced, slices quartered

2 cloves garlic, minced

Juice of 1 lemon

3 quarts water

1 lb peeled potatoes cut into bite-sized pieces

1 stalk celery chopped

1 carrot cut into small cubes

½ liter tomato juice

salt to taste

lemon juice to taste

Instructions:

1. Cut off beet greens. Wash, chop, and set aside. Peel beets, coarsely shred in

food processor or with hand grater or cube in small cubes and put them into a

stock pot.

2. Add onion, salt, garlic, celery, carrots, and water to stock pot. Cover and bring

to a boil over high heat. Turn heat down to medium, and simmer gently for

about 20-25 minutes.

3. Add potatoes to stock pot along with reserved beet greens. Cook 8 to 10

minutes on medium-high heat, or until potatoes are soft.

4. Adjust seasonings with salt, tomato and lemon juice. Borscht should have a

sweet and sour flavor. Since everyone's palate is just a little different, it may

take some playing with the salt, and lemon juice to reach that perfect balance

of flavor. Let your taste will be your guide.


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Detox Tabbouleh

Ingredients (salad):

1 large cauliflower leaves removed1 pint (1 ½ cups) grape or cherry tomatoes

1 ½ cups fresh parsley, minced

1 ¼ cups celery, finely chopped

¾ cup cilantro, minced

2-4 green onions, thinly sliced

2 tbsp hulled hemp seeds

Ingredients (dressing):

1

3 cup organic lemon juice

2 tbsp extra virgin olive oil

1 tbsp pure maple syrup (or other liquid sweetener)

¼ tsp fine grain sea salt or Herbamare seasoning salt

1 clove garlic, crushed (optional)

Instructions:

1. If using a food processor, use the grate blade attachment. Drop the cauliflower

florets into the machine to grate. If using a box grater, quarter the cauliflower

and grate each piece until just the stem is left. Scoop into a large bowl and

discard leftover stem pieces.

2.

Stir in the rest of the veggies (tomatoes, parsley, celery, cilantro, and greenonions).

3. Whisk together the dressing in a small bowl. Pour over the salad and toss to

combine, adjusting salt and seasonings. Serve immediately or place it in the

fridge for a few hours for the flavors to develop.

4. Sprinkle with Hemp Heart seeds.

Taken from Oh She Glows www.ohsheglows.com


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Glow Kale Salad

Ingredients (Salad):

1 bunch of organic kale (about 4-6 cups)1 cup red onion, finely chopped

½ cup red organic bell pepper

½ to ¾ cup organic carrot, coarsely grated

1 English cucumber, chopped (approximately 2 cups)

1 avocado, chopped

1 ¼ cup organic grape tomatoes, chopped

½ cup raisins or goji berries

¼ cup hemp seeds

1

3 cup walnuts, chopped

½ a cup of lemon juice

Ingredients (Tahini Lemon Dressing):

¼ cup tahini

2 cloves garlic, pressed through a garlic press

½ cup fresh lemon juice

¼ cup nutritional yeast flakes

2-4 tbsp extra virgin olive oil

1 tsp kosher salt

3 tbsp water, or as needed

black pepper to taste

Instructions (Tahini Lemon Dressing):

1. Mix ingredients in a bowl, or blend ingredients together in blender until smooth.

Instructions (Salad):

1. Julianne (cut into long thin strips) kale leaves and put into large bowl. Pour

lemon juice over kale strips and lightly massage kale leaves for about 1 minute.2. Chop vegetables and put in the bowl with the kale. Add avocado and raisins.

3. Pour dressing over the salad and toss until thoroughly combined.

4. Top salad with walnuts and hemp seeds.


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Diakon-Carrot Salad

Ingredients:

1 daikon, peeled¼ tsp sea salt

1 carrot

¼ tbsp ginger, grated and peeled

1 tsp unseasoned rice vinegar

2 tsp fresh lime juice

¼ cup olive oil

1 tsp toasted sesame oil

1 ¾ tsp white sesame seeds

1 ¾ tsp black sesame seeds

Instructions (Dressing):

1. Whisk the ginger, vinegar, lime juice and salt in a large bowl. Slowly whisk in

the olive oil and sesame oil until blended.

2. Toast the sesame seeds in a skillet over medium heat, tossing occasionally,

until the white seeds are golden, for about 5 minutes. Add 1 tsp of each type of

sesame seed to the dressing.

Instructions (Salad):

1. Peel the daikon with a peeler. Toss daikon with the salt in a colander; then let it

drain in the sink, tossing occasionally, for about 15 minutes. Meanwhile, shave

the carrots into ribbons with the peeler.

2. Toss the daikon and carrots with the dressing and season with salt.

3. Top with the remaining sesame seeds.


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Cilantro Hummus

Ingredients:

2 cups cooked chickpeas2 cloves garlic, pressed

3 tbsp tahini

2 tbsp water (or more if needed)

1 ½ freshly squeezed lemon juice

2 cups organic cilantro (fresh)

½ tsp sea salt or Herbamare seasoned salt

2 tbsp extra virgin olive oil

Instructions:

1. Place chickpeas, garlic, and cilantro in a food processor. Pulse a few times to

break up the chickpeas.

2. Add the remaining ingredients and process until smooth.

3. Add more water if mixture is too thick.

4. Pour into a serving dish and drizzle with olive oil.

5. Serve as a dip with raw veggies

.


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Basic Hummus

Ingredients:

2 ½ cups of cooked chickpeas2 cloves of freshly pressed garlic

1 tbsp Tahini

1 lemon squeezed

1 tsp dried parsley

1 tsp paprika

½ tsp sea salt, pinch of black pepper or pinch of cayenne

¼ cup extra virgin olive oil

Instructions:

1. In food processor combine the chickpeas, garlic, tahini, lemon juice, parsley,

paprika, salt, black pepper or cayenne. Pulse until combined.

2. With the processor running, slowly add the oil through the feed tube, pulsing

until the mixture is smooth.

3. Add small amounts of water if necessary.

4. Pour into a serving dish and drizzle with olive oil and a sprinkle of paprika.


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Tofu Sour Cream

Ingredients:

1 12-oz. package organic silken tofu1 tbsp lemon juice

½ cup raw cashew nuts

1 tsp salt or Herbamare seasoning salt

1 tsp onion powder

2 tbsp snipped fresh chives

1 clove fresh garlic, crushed

Instructions:

1. Place all ingredients in a blender, except the chives. Blend for at least 1 minute,

until smooth.

2. Stir in the chives. Mixture will thicken the longer it sits. Refrigerate.

To Serve:

This tofu sour cream can be served on baked potatoes, as a spread with a sandwich

wrap, or used as a dollop on veggie chili or bean burritos.


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Vegan Caesar Dressing

Ingredients:

1 3 cup olive oil

4 tbsp apple cider vinegar

3 tbsp lemon juice

3 tbsp water

2 tbsp raw almond butter

2 medium cloves garlic, minced

1 tsp dijon mustard

1 tsp honey

½ tsp salt

Instructions:

1. Mix all ingredients by hand in a glass jar or alternately process with a blender.

To Serve:

Use this zippy dressing on romaine hearts.


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Raw Lemon Drops

Ingredients:

1 cup raw almonds1 ½ cups soft dates

1 tbsp pure vanilla extract

zest from one organic lemon

2 tbsp organic lemon juice

1 ¼ cups dried shredded coconut

¾ tsp Celtic sea salt

hemp heart seeds or flaked coconut (for coating lemon drops)

Instructions:

1. Place almonds in food processor and process into a fine powder.

2. Add dates, vanilla, lemon juice and lemon zest. Pulse until combined.

3. Once everything is processed, add the shredded coconut. Pulse a few times

until coconut is mixed into the almond, date mixture. Add the salt, and pulse

mixture again.

4. Now dump the mixture into a large mixing bowl. Mix everything together with

hands. The mixture should hold together.

5. Using a tablespoon for measuring, scoop date and nut mixture and form into

small 1" balls. Roll balls into Hemp Heart seeds or flaked coconut.

To store:

1. Drops can be frozen and/or can also be made into bars.


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Pineapple Bars

Ingredients (Crust):

½ cup unsweetened coconut (shredded)½ cup raw almonds

2

3 cup whole wheat flour or ¾ cup rolled oats

2 tbs honey (or 2 tbs brown sugar with 2 or 3 tbs water)

pinch of salt

Ingredients (Pineapple Filling):

¼ cup organic cornstarch

½ cup orange juice

1 ½ cup pineapple juice

1 cup coconut milk

Brown sugar to taste

2 tbs. lemon juice

Pinch of salt

Instructions (Crust):

1. Place coconut and almonds in food processor and chop until fine.

2. Add flour, salt, and lastly, honey. Mix well.

3. Put in pan and pat down.

4. Bake at 350°F for 10 minutes.

Instructions (Pineapple Filling):

1. In a saucepan, dissolve cornstarch in orange juice.

2. Place on low and add other ingredients. Slowly bring to boil (it will thicken).

Take off heat and pour on crust.

3. Garnish with shredded coconut.

4. Place in refrigerator to cool and thicken.


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Raw Chocolate Almond Fudge

Ingredients:

½ cup virgin coconut oil¼ cup raw almond butter (or nut butter of choice)

½ cup cocoa powder (or raw cacao powder)

½ cup pure maple syrup

1 tablespoon pure vanilla extract

pinch of fine grain sea salt, to taste

¾ cup raw almonds, roughly chopped

Instructions:

1. Mix coconut oil and almond butter.

2. Sift in the cocoa powder and beat again until combined.

3. Pour in the maple syrup, vanilla, and salt and beat until smooth.

4. Stir in the almonds.

5. Line a loaf pan with a piece of parchment paper. Scoop the chocolate mixture

into the pan and spread out until even

6. Freeze uncovered for about 1 hour, or until solid. Slice into small squares and

prepare to be seduced.


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Oil Free Chocolate Zucchini Walnut Muffins

Ingredients:

1 flax egg (or 1 tbsp ground flax seed with 3 tbsp water)1 ¼ cup lightly packed shredded zucchini, skin left on

1 ¼ cup almond milk

2 tbsp apple cider vinegar

3 tbsp pure maple syrup

1 tsp pure vanilla extract

2 cups whole wheat pastry flour (or All Purpose)

1 3 cup Organic Cocoa Powder

1 tbsp baking powder

1 tsp baking soda

1/2 tsp fine grain sea salt

1/2 cup organic cane sugar (or 1/2 cup soft pitted dates, chopped and soaked with a

few tbsp of boiling water, to make a soft smooth paste to make the muffins sugar

free)

1 3 cup dark chocolate chips

2

3 cup chopped, walnuts

Instructions:

1. Preheat oven to 350°F and lightly spray muffin pans or line with muffin liners.

2. Mix flax egg in a small bowl and set aside. Coarsely grate zucchini, set aside.

3. Mix almond milk and apple cider vinegar in a small bowl and set aside.

4. In a large mixing bowl, mix together the dry ingredients (flour, cocoa powder,

baking powder, baking soda, salt, and sugar).

5. Mix together the wet ingredients (flax egg, almond milk mixture, maple syrup,

and vanilla) and then pour over the dry ingredients. Stir until just combined.

6. Fold in the chocolate chips, walnuts, and shredded zucchini.

7. If the mixture is too dry add a small amount of almond milk.

8. Bake about 15-17 minutes at 350°F or until muffins slowly spring back when

touched. A toothpick should come out mostly clean.

9. Cool for 5 minutes and then remove from pans.


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Date and Prune Squares

Ingredients (Filling):

1 ½ cups chopped pitted date (get the soft loosely packaged dates)1 ½ cups chopped pitted prune

1 cup boiling water

¾ tsp cinnamon

¼ tsp nutmeg

pinch of salt

Ingredients (Crust):

1 ½ cups of organic oatmeal

1 ½ cups of organic flour

¾ cup Raw Cane Sugar

½ tsp salt

½ tsp baking soda2

/3 cup Earth Balance Margarine or Coconut Oil

2 tbsp cold water

½ cup chopped raw almonds

instructions (Filling):

1. In a bowl combine dates, prunes and boiling water, let stand for 20 minutes.

2. Stir in cinnamon, nutmeg and salt, mash with fork.

Instructions (Crust):

1. In a food processor pulse together oats, flour, sugar, salt and baking soda until

oats are chopped.

2. Pulse in margarine until crumbly, pulse in cold water until mixture comes

together.

3. Add the chopped almonds and pulse till combined.

4.

Press

2

3 of the mixture into a 9x13" pan. Spread date mixture on top. Sprinkleremaining oat mixture on top and press lightly.

5. Bake at 350°F for 35-40 minutes or until lightly golden.

6. Cool before cutting.


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Vegan Sweet and Sour Meatballs

Ingredients (Meatballs):

1 12.3-oz. package of soft tofu (preferably water packed)1 medium onion

1 tsp seasoning salt

¼ garlic powder

1 tbsp soy sauce (or Braggs Liquid Aminos)

1 cup of pecan meal

1 ½ saltine crackers, finely crushed (or whole wheat saltine crackers)

spray oil

Ingredients (Sweet and Sour Sauce):

1 18-oz can of tomato sauce (not spaghetti sauce)

1 cup apricots jam (100% fruit, no sugar)

½ tsp seasoning salt

¼ tsp cumin

pinch of salt

1 lemon squeezed

Instructions:

1. In a blender or food processor place tofu, onion, seasoning salt, garlic powder

and soy sauce and blend until smooth.

2. Place blended mixture into a mixing bowl and stir in pecan meal and saltine

crackers.

3. When completely mixed together, form into small balls (a 1 or 2 tbsp ice cream

scoop can be used to form the soft meatball mixture).

4. Spray oil on a cookie sheet and place the meatballs on the cookie sheet.

5. Bake at 350°F for 30-45 minutes or until firm and golden brown.

6. Put meatballs in a baking dish, cover with sweet and sour sauce and return to

the oven.7. Bake for 30 minutes or until the sauce is bubbling.

8. Garnish with fresh parsley.


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Vegan Coconut Cranberry Scones

Ingredients:

3 cups unbleached all-purpose flour1

3 cup of raw sugar

2 ½ tsp aluminum free baking powder

½ tsp baking soda

¾ tsp sea salt

½ cup craisins

1 cup coconut milk

Instructions:

1. Preheat oven to 400°F. Using the coconut oil, grease around baking stone

2. In a large bowl, stir together the flour, sugar, baking powder, baking soda and

salt. Mix in coconut oil until it blends in. Stir in craisins, add coconut milk and

stir until ingredients are all incorporated.

3. Form a ball with the dough and turn onto a lightly floured work surface. Press

the dough into an 8-inch circle, about ½ inches thick. Lightly sprinkle circle with

raw sugar and press in. Cut circle into 8 wedges.

4. Using a small spatula, place scones ½ inch apart onto the prepared baking

stone. Bake 25 minutes or until golden.

5. When done, remove from oven, cool and enjoy.


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How to Plan a Vegetarian Diet

Planning a vegetarian diet does take some knowledge. When removing meat,

chicken and fish from a diet, learning how to replace the missing protein, vitaminsand minerals is important. By using meat alternatives, such as beans, lentils, soy,

tofu, nuts, and seeds (and eggs and dairy), all protein requirements should be met.

Vitamin and mineral intake may be trickier, so here are some helpful tips.

Vitamin B12

Since this essential nutrient is mostly found in animal-based foods, such as meat,

dairy and eggs, strict vegetarians have to find alternative sources. Good choices

include fortified soy beverages, fortified "mock meats" (such as veggie burgers),

nutritional yeast and vitamin supplements.

Calcium

Vegetarians who consume two to three servings of dairy products daily will probably

consume sufficient calcium. Those who restrict dairy will have to increase their intake

of calcium-rich foods by including leafy greens, almonds, sesame seeds, beans, figs

or calcium-fortified

Iron

The richest source of well-absorbed iron is meat, so vegetarians need to look for

alternative foods. Fortified breakfast cereals, beans (chickpeas, lentils, navy, lima

and kidney beans), oatmeal, firm tofu, dried apricots and pumpkin seeds all contain

iron. Pair any food from this list with vitamin Cproviding strawberries, potatoes,

tomatoes, sweet peppers or citrus fruit to help boost iron absorption.

Zinc

An essential mineral in the diet, ample amounts of zinc are found in meat. To replace

zinc, vegetarians can choose these foods: beans and chickpeas, soy nuts, cashews,

pumpkin and sunflower seeds, almonds and yogurt.

Seeing a registered dietitian is a great first step to help plan a balanced diet. They

can help ensure that all nutrient needs are met by following a well-balanced diet.

Find a dietitian by visiting www.dietitians.ca/find.

Taken from www.canadianliving.com


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Vegetarian Facts

Did You Know?

Flexitarians are people who eat vegetarian meals most often but still enjoy meatoccasionally. Many people choose this increasingly popular lifestyle because of their

growing concern for the environment, since they believe that raising animals for the

sole purpose of using their meat as food is an inefficient, planet-harming process.

While animals eat large quantities of grain, they only produce small amounts of meat,

dairy products or eggs in return. In fact, it can take up to 7œ kg (16 lb) of grain to

produce just 500 g (1 lb) of meat.

Choosing a diet based on vegetables, beans and grains is less harmful to the food

supply and to the earth, and cutting back on meat consumption is one way many

environmentalists help protect the planet.

Taken from www.canadianliving.com

The Worlds Longest-Lived and Happiest People

What Do They Have In Common?

Taken from the Blue Zones Study


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Hidden Animal Ingredients in Foods

There are many hidden animal products in foods. Many animal ingredients are

present in very small amounts. Some animal products, such as casein and whey both derived from dairy products are acceptable for vegetarians to eat but are not

acceptable to vegans. Others, such as rennet (which comes from the stomach lining

of calves and other baby animals), is unacceptable to all vegetarians.

Ingredient What It Is Where You Find It

Albumin The protein component of egg

whites

Processed foods

Anchovies Small, silver-colored fish Worcestershire sauce,

Caesar salad dressing

Animal shortening Butter, suet, lard Cookies and crackers,

beans, flour tortillas, ready-

made piecrusts

Carmine (carmine

cochineal or carminic

acid)

Red coloring made from a

ground-up insect

Bottled juices, colored

pasta, some candies,

frozen pops

Casein (caseinate) A milk protein Dairy products and some

soy cheeses.

Gelatin Protein from bones, cartilage,

tendons, and skin of animals

Marshmallows, yogurt,

frosted cereals, gelatin-

containing dessertsGlucose (dextrose) Animal tissues and fluids

(some glucose from fruits)

Baked goods, soft drinks,

candies, frosting

Glycerides (mono-,

di-, and triglycerides)

Glycerol from animal fats or

plants

Processed foods

Isinglass Gelatin from the air bladder of

sturgeon and other freshwater

fish

Alcoholic beverages, some

jellied desserts

Lactic acid An acid formed by bacteria

acting on the milk sugar

lactose

Cheese, yogurt, pickles,

olives, sauerkraut, candy,

desserts, fruit preserves

Lactose (saccharum

lactin, D-lactose)

Milk sugar Culture medium for souring

milk and in processed foods


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Ingredient What It Is Where You Find It

Lactylic stearate Salt of stearic acid (see

stearic acid)

As a conditioner in bread

dough

Lard Fat from the abdomens ofpigs

Baked goods, refried beans

Lecithin Phospholipids from animal

tissues, plants, and egg yolks

Cereal, candy, chocolate,

baked goods, margarine,

vegetable oil sprays

Lutein Deep yellow coloring from

marigolds or egg yolks

Commercial food coloring

Oleic acid (oleinic

acid)

Animal tallow Synthetic butter, cheese,

vegetable fats and oils,

candy, ice cream,

beverages, condiments

Pepsin Enzyme from pigs stomachs Cheese

Stearic acid

(octadecanoic acid)

Tallow, other animal fats and

oils

Vanilla flavoring, baked

goods, beverages, candy

Suet Hard white fat around kidneys

and loins of animals

Margarine, mincemeat,

pastries

Tallow Solid fat of sheep and cattle

separated from the

membranous tissues

Margarine

Vitamin A (A1,

retinol)

Vitamin obtained from

vegetables, egg yolks, or fishliver oil

Vitamin supplements,

fortification of foods

Vitamin B12 Vitamin produced by

microorganisms and found in

all animal products; synthetic

form (cyanocobalamin or

cobalamin on labels) is vegan

Supplements, fortified foods

Vitamin D3 Vitamin D3 (cholecalciferol)

comes from fish liver oils or

lanolin

Supplements, fortified foods

Whey Watery liquid that separates

from the solids in cheese

Crackers, breads, cakes,

processed foods

Taken from www.dummies.com


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12 Fruits and Veggies With The Most Pesticides (2013 Dirty Dozen)

The Environmental Working Group (EWG) is out with an annual "Shoppers Guide to

Pesticides" report. This includes The Dirty Dozen, a list of the fruits and vegetableslikely to contain the highest amounts of pesticide residue. It also features the Clean

15, a list of fruits and vegetables least likely to contain pesticides.

How this helps: Choose organic produce when buying anything listed on The Dirty

Dozen. As the EWG says, "The health benefits of a diet rich in fruits and vegetables

outweigh the risks of pesticide exposure."

The Dirty Dozen for 2013:

1. Apples

2. Celery

3. Cherry tomatoes

4. Cucumbers

5. Grapes

6. Hot peppers

7. Nectarines

8. Peaches

9. Potatoes

10. Spinach

11. Strawberries

12. Sweet bell peppers

Dirty Dozen Plus: Kale/collard greens and Summer squash

The Clean Fifteen for 2013:

1. Asparagus

2. Avocados

3. Cabbage

4. Cantaloupe

5. Sweet corn

6. Eggplant

7. Grapefruit

8. Kiwi

9. Mangoes

10. Mushrooms

11. Onions

12. Papayas

13. Pineapples

14. Sweet peas

15. Sweet potatoes

Taken from www.mindbodygreen.com


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Bronte Seventh-day Adventist Church2031 Bronte Rd

Oakville, ON, L6M 4J5

Pastor Gerardo Oudri

Phone: 289-656-1241

Email: [email protected]

General Church Inquries:

Telephone: 905-825-0230

Fax: 905-825-1954

Service Times:

2013 Vegan Food Fair Recipe Booklet

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Transcript of 2013 Vegan Food Fair Recipe Booklet