Sample Recipes

7/27/2019 Sample Recipes

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Sample Recipes from the Two FreeOriginal Vegan Cookbooks:A Taste of VitalityNutrientDense CookingAndDesserts of VitalityExtraordinary NonDairy Desserts

By Mark Foy

Entire Cookbooks available forFree at:http://wwwvitalitacom/


2/6URLhttp://wwwvitalitacom/ A Taste of Vitality

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Makes servings

Preparation Time: hours minutes

Serving Ideas:With brown rice

and "CilantroSauce" (seerecipe)

A combination of cuisines (style from Italy ingredients from Asia) for a dish morenutritionallydense and complete than the original Italian lasagna See the "Glossary of Ingredients" for information about making ginger juice

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CaloriesCalories from fat

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Total Fat gSaturated Fat g

Cholesterol mgSodium mgCarbohydrate g

Dietary Fiber g Protein g

Vitamin A Vitamin C Calcium Iron

* Percent Daily Values are based on calorie diet

FILLING

cups broccoli florets

/ cup broccoli stalks peeled sliced

(florets and stalks from bunch)

/ tablespoons dark (toasted) sesame oil

grams portobella mushrooms sliced /" thick(about large mushrooms stems chopped)

large onion diced

medium carrots sliced

medium red bell pepper cubed

/ pound collard greens chopped

(about collard leaves)

garlic cloves minced

/ tablespoons ginger juice fresh

(squeezed from fresh grated ginger root)

tablespoon sweet sherry (eg mirin)

/ teaspoon sea salt

TEMPEH

tablespoon dark (toasted) sesame oil

ounces tempeh defrosted

/ cup water

tablespoon Tamari soy sauce

tablespoon sweet sherry (eg mirin)

SAUCE

ounces nosaltadded vegetable broth (or water)

ounces coconut milk

tablespoons ginger juice fresh

(squeezed from fresh grated ginger root)

garlic cloves crushed

tablespoons tahini(adjust tahini depending on your tastes)

(use more if you want a richer dish)

(use less if you want a lighter dish)

tablespoons brown rice flour

(or wholegrain spelt flour but only if

the dish can have some gluten)

teaspoons dark miso

PASTA

/ pound noboil/ovenready rice lasagna noodles

(or noboil/overready whole

wheat lasagna noodles but onlyif the dish can have some gluten)

(about inch pieces)

GARNISH

tablespoons basil fresh chopped

/ cup green onions chopped

(about stalks)

FILLINGTo prepare the broccoli: a) cut off the florets b) peel the stalks and c) slice the stalks


3/6URLhttp://wwwvitalitacom/ A Taste of Vitality

To prepare the filling heat a skillet over mediumhigh heat and add oil Saute mushroom onion sliced broccolistalks carrots red bell pepper collard greens broccoli florets and garlic sealing them one at a time (about minutes total) After sealing season vegetable mixture with ginger juice sherry and salt Turn off heat

TEMPEHDuring this process prepare tempeh Slice tempeh into long / inch strips Dab the oil on all sides of all thetempeh strips then heat a pan over mediumhigh heat and add the tempeh Seal on all sides Combine watertamari soy sauce and sherry When finished turn down heat and pour combined liquids over the tempeh Cookgently until all moisture is absorbed by the tempeh and then turn off the heat

SAUCEAs time allows prepare the sauce Combine all sauce ingredients except flour and miso in a sauce pan Slowlysprinkle in flour stirring continuously so lumps do not form Heat over low to mediumlow heat for about

minutes to integrate and thicken (may use a flame tamer) The sauce should be not get too thick Add additionwater if needed to make a thin sauce texture (or add additional flour to thicken more) Take a / cup of sauce oof the sauce pan and dissolve the miso in it Add this back to the sauce and stir Turn off heat

To assemble use a large (about "x") baking pan Spread a thin layer of sauce in the bottom of the pan (about cup) Place pieces of lasagna noodles (about / of the noodles) in the bottom of the pan You don't want thnoodles to overlap since the pasta will expand during baking Spread another thin layer of sauce over the noodleLay half of the tempeh slices on this and then spread half of the vegetable filling on top and around the tempehContinue this noodletempehfilling layering until all filling is used and then top with the last layer of noodlescovering it thoroughly with sauce There should be layers of noodles and layers of tempeh/filling

Cover pan with foil and bake in a degree F ( degree C) oven (no need to preheat oven) for minutes thremove foil and bake minutes more to give the top layer a golden brown appearance

Serve garnished with basil and green onions

VARIATIONS: For a lower fat dish replace coconut milk in the sauce with an equal amount of water plus / teaspoon coconuextract Use even more coconut milk in place of some of the water in the sauce Note: this will give the dish a higher facontent You can use regular lasagna noodles (ones that are not oven ready and need to boil): follow instructions to boilnoodles and use just as described above

Per serving: Calories; g Fat ( calories from fat); g Protein; g Carbohydrate; mg Cholesterol; mg Sodium


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Makes servings

Preparation Time: hour minutes

Serving Ideas:Serve with "Macadamia Nut

Cream" (seerecipe)

Refer to the "Cake Notes" at the front of this chapter for information about making cakes(including the methods that can be used to make a cake more "decadent" and othermethods to make a cake lower in fat) An easy way to grind flax seeds is in a coffee grinder An easy way to make tapioca flour is by grinding old fashion pearl tapioca in a coffeegrinder (see the "Glossary of Ingredients" for more information on making or buying tapiocaflour) See the "Glossary of Cooking Terms" for information about toasting and glazing nuts







Dietary Fiber gProtein g



CAKE

/ cups brown rice flour (or spelt flour)

/ cups sorghum flour (or spelt flour)

tablespoons tapioca flour

tablespoon ground flax seed

/ cups cocoa (unsweetened)

/ teaspoon sea salt

tablespoons baking powder (double acting)

/ cup walnut oil refined (or canola oil)

tablespoons applesauce unsweetened

(or could blend up about / of an apple)

/ cups maple syrup

/ cup sucanat sugar

(or granulated sugar)

/ tablespoons vanilla extract

ounces coconut milk (or water)

cup water

FILLING

ounces raspberries frozen

(or ounces fresh raspberries)

(or cup jam mixed with T lemon juice)

tablespoon brown rice syrup (or maple syrup)

GARNISH

servings Chocolate Icing (see recipe)

ounces fresh raspberries

teaspoon citrus zest in long thin strips

(from pieces of citrus fruit)

teaspoon chocolate bittersweet dairyfree shaved

/ cup pecan halves toasted glazed

Preheat oven to degrees F ( degrees C) Oil and flour two inch round spring form pans (it is alsopossible to use one inch by inch pan) (for more information refer to the Cake Pan discussion in the "CakeNotes" at the beginning of this chapter)

CAKESift dry ingredients together (except ground flax seed) Stir in ground flax seed Blend liquids then stir into theflour mixture Pour into the prepared cake pans

Bake for minutes (longer if using one inch by inch pan) Test to be sure the cakes are finished: the cakshould slightly pull away from the sides of the pan and a toothpick inserted into the cake should come out fairlyclean (not wet with batter clinging to it) Also be careful not to overbake the cakes because they can become todry and dense in this case

FILLING



When making a layered cake (using identical sized pans) make the raspberry layer filling by lightly cooking thefrozen raspberries with brown rice syrup adding tablespoons of water as needed

GARNISHOnce raspberry layer filling has cooked down a bit and after the cakes have cooled place the bottom layer of thecake on a serving plate (with parchment paper under the edges) and spread filling over the top of this first layerThen place the second layer on top of the first and frost/ice the entire cake

Garnish cake with fresh whole raspberries citrus zest shaved chocolate and toasted glazed pecans (chopped nuaround the edge and halves for the top)

VARIATIONS: "CarobRaspberry Cake" Use carob powder in place of cocoa and "Carob Icing" in place of "Chocolate Icing" (se

recipe) This will yield a lower fat cake "Black Forest Cake" Use cherry jam in place of the raspberry filling and then garnish with pitted cherries (eithfresh drained cherries from a can or thawed frozen cherries) "Chocolate Sambuca Cake" Add tablespoons of Sambuca liqueur to the batter and add teaspoons to theicing Additionally glaze the pecans with the liqueur after they are toasted




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Makes servings

Preparation Time: minutes

Serving Ideas:Excellent on "Chocolate

Raspberry Cake"(see recipe)

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







Dietary Fiber gProtein g



grams chocolate bittersweet dairyfree melted

(about / cup when cut)

(or / cup dairyfree chocolate chips)

/ ounces tofu lowfat silken (extrafirm)

teaspoon vanilla extract

/ cup brown rice syrup

/ cup maple syrup

tablespoon sucanat sugar

(or granulated sugar)

Blend all ingredients with a small electric hand blender (easier clean up) or a food processor until smooth

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

Spread on cooled cake and if necessary refrigerate briefly to set the icing to the cake

Should have enough icing to cover a doublelayeredinch round cake

VARIATIONS: As the sweetener any combination of unrefined liquid sweeteners (maple syrup brown rice syrup barley maltsyrup agave syrup etc) can be used and in varying amounts depending on your tastes (see "Dessert Notes" formore information about sweeteners) For a lower fat icing use / cup cocoa powder in place of grams of dairyfree bittersweet chocolateAlthough this icing will not be nearly as rich and smooth this will yield an icing which contains only caloriefrom fat (about grams of fat per serving) "Carob Icing" on a carob cake use chunks of dairyfree carob bars or chips in place of chocolate (or carobpowder in place of cocoa powder if making the low fat variation listed above)


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