Veronica Grace

Things I Learned from Dorie Greenspan at IFBC International Food Blogger Conference 2013

September 20, 2013 by Veronica Grace 5 Comments

The first day of #IFBC or International Food Blogger Conference is over and I have a few little gems I’d like to share. First my day started off with a nice little breakfast at Wayward Vegan Cafe – my go to place in Seattle for vegan breakfast and then IFBC started this afternoon.

Photo From PoorMansFeast.com

Next, was a keynote from Dorie Greenspan who had a lot of little gems of information to share that really resonated with me. I was impressed to hear that she has authored 11 cookbooks, worked with Julia Child and has successfully transitioned from old media to “new media” with the web and social media among many many other things. Also she is not formally trained nor did she attend culinary school. A true hero to me, as you may know I have no formal training either but working from home and cooking from scratch has taught me almost everything I know. Julia child was self taught too, so it may be important to know that you don’t HAVE to go to culinary school to be able to create recipes or write a recipe book these days. There’s much more that than just that. You just have to be able to learn, cook, test and test some more. Of course being able to write and take your own photographs doesn’t hurt either. Oh and I forgot to mention putting a lot of love and caring into your work matters a lot too! This is probably the most important part.

Some little quotes from Dorie from her keynote today:

“Community doesn’t happen because you pay. Communities happen because of passion and love”

“Concentrate on the work, it’s the only thing you have control over”

“Do the work you are most proud of”

“Always, always say yes”

She has a wonderful way of speaking that is very personable and authentic and I cannot even begin to repeat all of her culinary and literary work history it was probably the most impressive I’ve heard from anyone… and that says a lot.

So I will remember to “always say yes”, concentrate on my projects and building a community, and keep building what I am proud of. Being real and sharing who you are is so important these days on the internet. People can only connect with you from afar through your words, pictures, or videos so it’s important to take that into consideration and offer up something good – something to be proud of.

Even if you didn’t hear Dorie speak, I think the select quotes I’ve shared above can give you insight into what kind of person she has and the amazing work ethic she continues to show day after day. One day I hope to have created an amazing community and line of cookbooks that I can look back on and be proud of – just like Dorie.

Going to IFBC in Seattle Sept 2013 as a Plant Based Blogger

September 17, 2013 by Veronica Grace Leave a Comment

I’m excited to be attending my 3rd blogger conference now, this time it’s in Seattle, WA. I attended IFBC last year as my first blogger conference ever when it was hosted in Portland. It’s nice for me to get out of my little online box and mingle with REAL people who are in a similar situation as me (living life online through a blog) and I’ll be attending with my friend Meghan from The Gluten Free Vegan.

Meghan and I have this funny story where we first “met” at IFBC in Portland last year because a few of us vegans found each other to eat with at the conference. And then throughout the evening we noticed each other’s blogs sounded familiar…. and then we clued in, we had actually emailed back and forth before and were vegan food swap buddies just a few months before and Meghan sent me this awesome food basket.

We went to Vida Vegan Con together back in May 2013 to Portland again and we’re teaming up for another vegan road trip to attend IFBC. We really like attending this conference because there’s a lot of new seminars every year and they offer helpful topics for writing, content, SEO, tech and some food photography.

Plus who doesn’t like going on road trips to vegan friendly cities such as Portland and Seattle? So it’s nice to go for a visit too.

This year the the line up of content is:

Thursday, September 19, 2013

2:30 – 5:45 Optional Excursion: Food and Wine Excursion to Chateau Ste. Michelle Winery in Woodinville @SteMichelle
Space is limited! Learn more here and register.

7:00 Exclusive Documentary Preview Screening: GMO OMG! (showing at the W Hotel)
Great Room 2, 3rd Floor

Nature’s Path is pleased to invite you this award-winning documentary’s first preview screening in Washington state. GMO OMG is an honest and heartwarming journey of discovery. Finn is 6 and fascinated with seeds. Like any good Dad, Jeremy wants to encourage his son’s curiosity. Who knew it would lead whim from the kitchen table to Monsanto’s doorstep? Read more about this film here!
*Light refreshments will be served.
Please RSVP to Candice Macalino.

Friday September 20, 2013

12:00 -1:30 Registration & Lunch
Foyer, 2nd Floor

Gluten Free Carnitas & Tofu Sofritas Bowls provided by Chipotle Mexican Grill
@ChipotleTweets

1:40-2:00 Conference Welcome
Great Room 1, 2nd Floor

2:00 – 2:45 Keynote Speaker: Dorie Greenspan@DorieGreenspan
Great Room 1, 2nd Floor

2:45 – 4:15 Live Food Blogging with Amazon.com Grocery
Great Room 1, 2nd Floor

In this fun session, you will have the opportunity to hone your micro-blogging skills while discovering new favorite treats.Amazon Grocery will sample fifteen specialty, niche or hard-to-find brands. Each brand will have around three minutes to serve you the product, give a short explanation, and answer questions while you blog or tweet about the product. After three minutes, a new brand will take the stage.

Annie’s Homegrown @annieshomegrown
Fever-Tree @FeverTreeMixers
Drink Chia @drinkchia
BumbleBar @bumblebar
ZICO Coconut Water @zico
Bai5 @drinkbai
Navitas Naturals Organic @NavitasNaturals
LINDOR Chocolate @Lindt_Chocolate
Brookside Chocolate @brookside_choc
Scharffenberger @scharffenberger
Manuka Doctor @ManukaDr
YumEarth Organics @YumEarth
Sahale Snacks @sahalesnacks
Suja Juice @sujajuice
Kashi
Happy Family @HappySuperfoods

4:30 – 5:45 Sessions

Session 1: Technology: Making Your Blog Work for You
Studio 4/5, 3rd Floor

WordPress.com theme designer and developer, Michael Cain(@mapandmenu, @michaeldcain), will take you through the ins and outs of designing a food blog that appeals to and works for your particular audience. His talk will cover blog design and usability basics and a number of the open-source features and technologies available specifically to food bloggers.

Session 2 Writing: Entrepreneurial Journalism:? Building Your Food Blog Media Business?
Great Room 2, 3rd Floor

Join Mark Briggs (@MarkBriggs), Director of Digital Media at KING? Broadcasting, in exploring how food bloggers can ?thrive and grow in the competitive digital writing space. Learn the business dynamics and skills required to turn your blog into a successful media business.

Session 3 Tech: The Elements in Building Traffic
Great Room 1B, 2nd Floor

Join Allrecipes.com’s Judith Dern (@AR_Judith) and Richard Kozel and Foodista.com founders Barnaby Dorfman (@Barnaby) and Sheri Wetherell (@SheriWetherell @Foodista) as they share their tactics in building traffic. They’ll discuss everything thing from writing (are you writing for the web or print?) and web design to SEO and social media and how it all ties in to attracting viewers.

7:00 – 9:00 A Taste of Seattle and Gourmet Fair
Great Room 1, 2nd Floor

Enjoy sampling a variety of gourmet goods from producers, nibble on cuisine prepared by some of Seattle’s best chefs and restaurants, all while discovering goodies in our Gift Suite.

Saturday September 21, 2013

7:00 – 9:30 Breakfast hosted by Pastry Smart @PastrySmart
Great Room 1, 2nd Floor

8:30 – 9:30 Food: What Matters Most: Conversations on Humane, Organic & Sustainable Food Production Practices in a Millenial World presented by Pastry Smart
Great Room 1, 2nd Floor

79 million members of the Millenial Generation are coming of age in the United States. With a strong value system and a bold preference for quality and transparency, this generation is changing business as usual within the food industry. We invite you to join us for breakfast hosted by Pastry Smart CEO and Executive Pastry Chef Mark Ainsworth (@marklainsworth), Pastry Smart COO Merril Gilbert, and Kathi Brock, National Director for Humane Heartland, the farm animal program for American Humane Association. Enjoy tastes of the best organic + humane savories as we explore the changing landscape of food production and defining what Humane, Organic, and Sustainable means for this new DIY generation.

9:00 – 10:00 WordPress.com Happiness Bar
2nd Floor Foyer

Interested in WordPress or have a pressing question regarding your site you need help with? Bring you laptop and thinking cap to the WordPress Happiness Bar at IFBC where WordPress’s Happiness Engineers are there to help you and introduce you to WordPress.com.

10:00 – 12:00 Food Photography & Cooking Demo
Great Room 1, 2nd Floor

Back by popular demand! Renowned The New York Times food photographer Andrew Scrivani (@AndrewScrivani) will open this Food Series with the A-Zs of Digital Food Photography. You’ll also enjoy a live cooking demonstration from Chef John Mitzewich of Food Wishes and Blue C Sushi’s vice president of culinary, Jeffrey Lunak.

12:00 – 2:00 Discovery Expo
2nd Floor Foyer, Studio 1,2,3

Sample delicious food/drink and discover interesting products, services, and more in this afternoon expo featuring these great brands:

Veggie Grill @VeggieGrill
Allrecipes @Allrecipes
DRY Soda @DrySoda
Yelp @YelpSeattle
WordPress.com @wordpressdotcom
Natures Path @NaturesPath
Cascade Ice Unique Beverage Company @CascadeIceWater
California Strawberry @CAstrawberries
Le Cordon Bleu
Readers Digest | Taste Ad Network @TasteAdNetwork
Alaska Seafood @ASMIAkSeafood
Sahale Snacks @SahaleSnacks
Simple & Crisp @SimpleandCrisp
mallow Artisan Marshmallows @shopmallow
Pastry Smart @PastrySmart
La Panzanella Artisan Crackers
Rogue Creamery @Rogue_Creamery

2:15 – 3:45

Sessions

Session 1 Food: Artisan Olive Oil Tasting? With California Olive Ranch @CAOliveRanch
Great Room 2, 3rd Floor

Certainly you are familiar with the fascinating world of tasting wine, but have you learned the nuances of tasting olive oil? Walk with us through a sensory tasting and educational session with our master miller, Bob Singletary, industry icon for over thirty years. You’ll learn the subtleties of tasting notes and flavor profiles, as well as explore what oils pair best with your fresh ingredients and menus. Learn how to set up your own DIY Tasting Party with your friends and fans. Join us in this fun and interactive session, hosted by California Olive Ranch!

Session 2 Wine & Writing: Live Blogging: An Exercise in Writing with @BordeauxWines
Great Room 1B, 2nd Floor

Do you speak wine? Join Bordeaux Wines for an interactive exercise in wine writing! From the basics of blending to taste, tannins and terroirs, come discover your inner oenophile. Our experienced Wine Buffs, Ward Kadel (@drXeNo) and Sam Klingberg (@brokewino), will walk you through the fundamentals of writing about wine, as you taste your way through a variety of reds and whites from the Bordeaux region.

Session 3 Tech: Food Photography Workflow From A-Z
Great Room 1A, 2nd Floor

You’ve taken those great shots now how can you? make them even better? Take your photography to ?the next level with post production tips from? The New York Times‘ food photographer ?Andrew Scrivani.

4:00 – 5:30

Sessions

Session 1 Food & Wine
Studio 1/2/3, 2nd Floor

Chateau Ste. Michelle Culinary Director John Sarich(@JohnSarich) shares practical advice for pairing wine and food, from classic pairings to unexpected surprises. Be ready to rethink the old rules of wine and food pairing and try innovative and magical pairings. John has traveled the world teaching wine and food courses, authored five cookbooks and hosted nationally syndicated TV cooking shows. Don’t miss this opportunity to learn more about Washington wine and experience John’s knowledge and passion for food and wine!

Session 2 Writing: Story Telling: The 7-Part Structure of Stories
Great Room 2, 3rd Floor

Make your food writing and public speaking not just effective, but compelling by understanding the foundations of telling a good story. We’ll be ON OUR FEET practicing improvisational theater games which teach participants the classic seven-part structure of stories, plot advancement vs. embellishment and how to engage the imagination and memory to find unobvious details. Take away tools that make your communication richer (and stickier) for your audience. These are valuable skills for those interested in better video performance too. Leave your notepad in your bag, let go of your fear of failure and prepare to play. Taught by Cookus Interruptus performers and cooks Cynthia Lair and Matt Smith (@cookusinterrupt).

Session 3 Tech: Sous Vide Cooking Demystified with Seattle Food Geek
Great Room 1A, 2nd Floor

Scott Heimendinger (@SeattleFoodGeek), Director of Applied Research for Modernist Cuisine, and creator of the Sansaire $199 sous vide machine, will explain everything you’ve ever wanted to know about cooking sous vide at home. He’ll cover the basics of sous vide cooking, strategies for feeding a crowd without breaking a sweat, and why the world’s best restaurant chefs trust sous vide and leave nothing to chance. Scott will also address some common misconceptions and offer practical tips for cooking sous vide on any budget! this super fun food science session!

5:30 – 6:45: Taste of Alaska Seafood Reception Hosted byAlaska Seafood @ASMIAkSeafood
Great Room 1B/Foyer, 2nd Floor

Alaska Seafood Marketing Institute will share some creative and delicious tastes of the best seafood Alaska has to offer. On the menu: Alaska Halibut Corn Dogs, Buffalo Alaska Cod Quesadillas, Sockeye Salmon Bites and Bacon Wrapped Scallop Sliders.

7:00 – 10:00 Urbanspoon Dine-Around Dinner
Join Urbanspoon (@Urbanspoon) for a Surprise Saturday Supper. Urbanspoon is hosting more than a dozen intimate dinner parties around the city. Enjoy a tasting menu at one of the top restaurants in Seattle. Here is a little extra fun — we are going to keep the actual locations a secret! Don’t worry, for those of you with dietary restrictions, we’ve got you covered! Dinner will include transportation and an opportunity for a meet and greet with the host restaurant’s chef or manager. Seattle has an amazing foodie scene, so get out and have some fun! Let Urbanspoon surprise you!

Sunday September 22, 2013

6:00 – 9:30 Wake up With Pike Place Market @Pike_Place

Don’t miss this self-guided tour of the historical Pike Place Market! Customized maps will be provided by The Market listing some great places to visit. The best time to be there is in the morning, so grab a coffee and have fun watching this amazing market come to life!

9:45 – 11:15 Sessions

Session 1 Food: Low Salt Living…with LoSalt?? @LoSalt
Studio 1/2/3, 2nd Floor

Join speaker Caroline Klinge in exploring the world of salt around us and how it affects our health. Partake in an interactive blood pressure test, enjoy taste testing, sample the LoSalt product, and learn how you can cook with LoSalt. Also, find out how you can become a LoSalt Ambassador!

Session 2 Writing: Snap Out of It!
Great Room 1A, 2nd Floor

Author/journalist Kim O’Donnel will lead this interactive timed-writing workshop on how to wake ourselves up from a writing coma, aka writer’s block, and breaking out of old patterns. We’ll stir the pot, literally and metaphorically!

Session 3 Tech: Google Plus, AuthorRank, and Where Search Is Going?
Great Room 1B, 2nd Floor

Think G+ doesn’t matter? Think again. Google’s using it as the anchoring point for their latest effort to track and rank writer significance across the web. Attend this session with internet marketing executive Ian Lurie (@portent) to learn how you can correctly set up your profile, your blog, and how to capitalize.

Plant-Based Broccoli Mushroom Rotini Casserole (Vegan Pasta)

September 15, 2013 by Veronica Grace 17 Comments

I had some leftover broccoli florets and mushrooms in the fridge I needed to use up and thought of baking them into pasta casserole. Then I thought, what if I were to chop these up super super small and HID them in a cheezy sauce? Then I would have a fantastic recipe for those who have a hard time getting their children or spouses to eat their vegetables!

So that’s why this recipe was designed and it’s not quite as indulgent as just pasta in cheezy sauce. It has some delicious veggies hiding in it too!

I like to use rotini pasta because the spirals hold onto the sauce and really grab it, plus it has a nice texture to it too. I recommend following these directions, but if you don’t have a food processor you can chop the veggies into very very small pieces instead so they don’t overwhelm the pasta. Also make sure not to use too much broccoli or you will end up with a more pungent pasta creation (as broccoli contains sulfur it can be strong smelling).

So give this healthy pasta bake a try and let me know what you think!

Vegan Broccoli Mushroom Pasta Bake

Serves 6

Ingredients:

1 cuo/150 grams of broccoli
8 oz. sliced mushrooms
1 medium onion, peeled and quartered
3 large cloves of garlic
16 oz. whole wheat rotini, elbows or spirals
1/4 cup panko bread crumbs
1/2 tsp dried basil
1/2 tsp dried oregano
Paprika to garnish
White pepper to garnish
Herbamare or salt to garnish

Cheezy Sauce:

2 cups almond milk
1/4 cup cashews
1 large clove of garlic
1/3 cup nutritional yeast
5 tsp Genmai brown rice miso paste
1 tbsp cornstarch
1 tsp smoked paprika

Directions:

Preheat oven to 350 F.

1. Bring a large pot of water to a boil. Add salt if desired. Cook rotini or spirals for about 6 minutes just until al dente. (Do not overcook)

2. Pulse, broccoli, mushrooms, onions and garlic separately in a food processor (unless you have a very large one) until broken into tiny pieces. Add to a large wok or sauté pan and cook for 7 minutes until soft. Add a little water or vegetable broth as necessary to cook.

3. Blend cheezy sauce ingredients in a blender and taste test. Adjust seasonings if desired with more salt and pepper or smoked paprika.

4. Drain rotini and add to sauté pan and pour sauce over (or combine in a large pot if you don’t have a lot of room). Toss to coat.

5. Pour into a large casserole pan. Top with panko breadcrumbs and smoked paprika.

6. Bake for 20-25 minutes.

7. Serve and enjoy!

Additional Tips:

This recipe is best served fresh, but if you need to reheat it rebake it or else the panko bread crumbs will be mushy.

Have you ever made a plant-based baked pasta casserole before? What do you put in it?

Plant-Based Soy Curls, Squash and Kale Soba Noodles in Peanut Sauce

September 8, 2013 by Veronica Grace 9 Comments

This plant-based peanut soba noodle dish is a recipe I decided on making after rummaging through my dried goods and freezer. I had bought a package of soba noodles so long ago I don’t remember when and I thought, you know I haven’t made any vegan Asian noodle dishes since my Vietnamese Vermicelli Noodle Salad (which is omg delicious btw). So I started looking online for something with noodles and butternut squash and I found this recipe online by Bryanna Clark Grogan of Vegan Feast Kitchen which is not really what I made, but it gave me the idea of putting butternut squash with kale, noodles and peanut sauce. Yum! 🙂

I decided to make this recipe lower in fat and steamed the butternut squash and kale (instead of roasting in oil) and I used a lower amount of peanut butter for my sauce. I also added some Soy Curls to it which actually make it taste a little like chicken noodle salad. Soy Curls are made from non-GMO soy and are really easy to make. Just soak in water to rehydrate and sauté in a pan with seasonings. It’s totally optional for this recipe, you can choose to use some tofu or tempeh instead if you like.

Feel free to use any kind of noodle you like, green or starch. This soba noodle recipe is very versatile and I’m sure you can come up with lots of variations to make use of what you have on hand. Scroll down for the recipe!

SoyCurlSquashPeanutSobaNoodles (2)

Vegan Soy Curl, Squash and Kale Soba Noodles in Peanut Sauce

Serves 4

Ingredients:

1 cup Soy Curls/1 package smoked tofu/1 package tempeh
1 9.7 oz/ 275 g package buckwheat soba noodles (I used Organic Sweet Potato & Buckwheat Noodles) or other egg free noodles
1 bunch of kale, de stemmed and cut into bite sized pieces
12 oz/340g package cubed butternut squash or 1 lb peeled and cubed (or 1 large sweet potato/yam peeled and diced)
2 cloves of garlic, minced
Salt and pepper to taste
Sesame seeds to garnish *optional

Plant-Based Peanut Sauce:

1/2 cup peanut butter or almond butter
1/2 cup water
2 1/2 tbsp maple syrup or other liquid sweetener
1-2 tbsp low sodium soy sauce or gluten free tamari *or to taste
2 tbsp rice vinegar
1 tbsp minced ginger
2 cloves of garlic
1 tsp Sriracha or other hot chili sauce *or to taste

Directions:

1. Soak Soy Curls in warm water with a little salt and garlic powder or no salt seasoning if desired.
2. Blend sauce ingredients together
3. Bring a large pot of water to a boil.
4. Next water sauté or use low sodium vegetable broth to cook kale, squash and Soy Curls (or tofu or tempeh) in a large skillet or wok. Season with a little bit of salt and pepper as desired.
5. Meanwhile, cook noodles in pot of water according to directions on package and drain in a colander and set aside.
6. In a large bowl or pot toss the noodles with the blended sauce and plate. Garnish with sautéed kale, squash and Soy Curls. Sprinkle with sesame seeds or Gomaiso if desired.
7. Serve.

I hope you try this delicious recipe! What’s your favorite asian noodle dish? Do you make anything at home?

Plant-Based Chocolate Banana Cream Pie – Oh My! (Dairy-Free and Vegan!)

September 1, 2013 by Veronica Grace 20 Comments

Ok so you may or may not know but I try not to make desserts very often! You see I don’t like to tempt myself by keeping things like this in the house as I used to be addicted to candy and baked goods as a kid. But occasionally I make desserts for special occasions or for guests and I came up with a healthier version of one of my favorites. Chocolate banana cream pie.

You see plain old banana cream pie doesn’t do it for me… no, no I like to coat the crust in a little melted dark chocolate and drizzle some on top for good measure. But this is a special treat! I don’t eat chocolate every day and certainly not desserts.

Here’s what the final product looks all sliced up and pretty!

I also made a coconut milk whipped creme to top it off with as well, but this is optional. If you are looking for a lower fat dessert you can certainly skip the coconut milk whipped cream. I have never made coconut whipped creme before so I wanted to try my hand at it. Turns out it helps to actually own egg beaters! (which I don’t… hah) So mine ended up being a little flat and not really whipped… but it still tasted great nonetheless. So I recommend using egg beaters (the kitchen tool not the product!) to make whipped cream.

Ok so now I’m going to show you how you can make a basic banana cream pie with fresh ripe bananas, almond milk and vanilla pudding. Then I’ll give you the option of using dark chocolate and/or coconut whipped cream. That means you can totally choose how to build your banana cream pie to your tastes and dietary needs. So if you are on a strict diet don’t throttle me please! This is a special occasions recipe and sometimes you want to blow your guests away with a totally vegan and plant based treat.

Compared to the original non vegan recipe this is definitely “reduced in guilt”. 🙂

There’s a new print function installed on the blog, click the print icon at the top of the post and you can edit the text to print and remove the photos if you like as well.

Vegan Chocolate Banana Cream Pie

Serves 8-10 (depending how big the slices are)

Pie Ingredients:

1 graham cracker pie crust (look to see if it contains honey- if concerned, many don’t)
3 oz. semi sweet baking chocolate (dairy free)
3 bananas, ripe
2 cups almond milk or other non dairy milk
1 package vanilla pudding mix (not instant the stovetop kind)

Coconut Whipped Cream Ingredients *optional

1 can coconut milk (regular, not light)
2-3 teaspoons maple syrup or confectioners sugar
1/2 tsp vanilla extract or vanilla powder

Chocolate Drizzle Ingredients *optional

1 oz semi sweet baking chocolate (dairy free)

Pie Assembly Directions:

1. Remove graham cracker crust lid. Melt chocolate in a microwave safe bowl for 1 1/2 to 2 minutes.

2. With a spatula carefully spread chocolate mixture over crust, gently dragging it up the sides. Set crust in refrigerator to harden.
3. When chocolate is firm, slice one of the bananas and place half of it on the bottom of the crust. Reserve the other half banana.
4. Blend 2 remaining bananas with 2 cups almond milk in a blender. Add to a saucepan with vanilla pudding mix and cook as directed on package. This makes the vanilla pudding turn into banana pudding with no artificial flavors. (Bring to a boil over medium to medium high heat, stirring constantly until mixture boils.)

5. When thickened pour into pie crust and cool until chilled and set.

If you want the lowest fat version, stop here and serve as is without coconut whipped cream and chocolate drizzle

6. Garnish top of pie with remaining banana slices. Cover and refrigerate for 2-3 hours until set.
7. If desired top with coconut whipped creme and chocolate drizzle, or serve as is for a lower fat version. Instructions below.

Coconut Whipped Cream Directions:
1. Place the can of coconut milk in refrigerator for 6-8 hours, or in freezer for 3-4 hours until really really cold.
2. Place metal bowl and egg beaters or immersion blender stick in freezer for a few minutes.
3. Remove the can of coconut milk from the freezer and turn upside down. Open the can and pour off coconut water. (reserve for another recipe such as a smoothie!)
4. Remove the bowl from the freezer and scoop out the coconut cream with a spatula and add it to the chilled bowl.
5. Whip cream until light and fluffy. Add maple syrup or vanilla extract if desired. Whip again until combined.
6. Garnish or serve.

Chocolate Drizzle Directions
1. In a microwave safe bowl melt chocolate (1-1/2 minutes on high).
2. Drizzle over pie or dessert and serve.

Have you ever had chocolate banana cream pie before? Have you ever made a vegan pie at home?

My Top 10 Most Frequently Made Low Fat Plant Based Recipes

August 27, 2013 by Veronica Grace 7 Comments

I’ve been doing some list making over the past few weeks as you might have noticed because a lot of you are finding it really helpful to have a bigger picture overview for tools, gadgets and easy recipes. I like being helpful so this is fun for me sharing my top 10 favorite fast vegan recipes with you as well! 🙂

I don’t cook fancy all the time, in fact most of the time I’m just like everyone else and want to get a healthy meal on the table quickly. So I’ve compiled a little list of the top recipes I fall back on when I don’t know what else to make, or am running low on new or “exotic” ingredients. I usually have all the staples necessary for these recipes on hand and it makes it easy for me to make again and again.

Sometimes I don’t follow the amounts of vegetables or seasonings exactly each time and season to taste as it’s easier than measuring everything out. So I wanted to share with you what I make when I can’t think or don’t have time to think of coming up with something new.

Most of these are dinner recipes but there’s a few you can use for breakfast or lunch as well.

Let me know if I picked any of your favorites!

1. Red Lentil Tarka Dal

I really love this curry because it’s so fresh and flavorful and doesn’t require any fresh vegetables. So I make this when I’m down to things like onions, ginger and garlic and if I’m lucky I have some left over cilantro in the fridge. This dal is super simple and you basically only need red split lentils, canned or fresh tomatoes and water or vegetable broth and Indian spices. I serve it with Basmati or brown rice. It’s truly a delicious fat free meal.

2. Rotini Marinara with Vegetables

Once upon a time I bought this giant box of whole wheat rotini from Costco and I STILL am eating from the same package. Buying 1 box of pasta at Costco pretty much negates needing to buy any more or any other kind of pasta for a long time lol, so every week or two I make rotini marinara or pasta primavera with fresh or frozen vegetables. It’s really nice to mix it up and use whatever I have left and it never gets old, it’s still one of my favorite quick recipes.

3. Soy Curls with Chickpeas in Tomato Sauce

Canned tomatoes or tomato sauce is well utilized in my kitchen as it’s an easy way to create a delicious fat free sauce and it can be seasoned with Mediterranean, Indian or Mexican spices really easily. I always have some chickpeas on hand and dried Soy Curls (which I pick up every time I go to Portland). You can use tempeh or tofu or skip it all together, but I like the texture of soy curls as it is a little meaty and goes really well with chickpeas in this recipe. Soy curls are also nice because they are compact and can be rehydrated so one package actually lasts for quite a few meals. If you like Chana Masala or Chicken Cacciatore you’ll like this.

4. Deluxe Dijon Tofu Scramble

I don’t really make or eat breakfast, but on weekends sometimes I make brunch. Whenever someone wants a hot breakfast or brunch I make this and it’s great for using up leftover veggies in the fridge, as I usually have half a bell pepper, or zucchini or some broccoli or mushrooms. You can also use whatever leftover veggies and greens you have in your fridge and throw this together. To make this faster I like to use pressed tofu (you can find it organic) as it’s already firm and doesn’t have much moisture in it so it’s great at absorbing flavours.

5. Vegetable Stir Fry with Tofu and Tahini Sauce (sometimes I add pressed or smoked tofu as well)

Stir fry is probably the easiest thing to make especially if you have some frozen vegetables and dried rice. I like to change it up and make a little tahini sauce from scratch to top it with instead of using bottled sauces. I don’t use any Asian bottled sauces as most of them contain MSG and have a lot of sugar and sodium in them. This way I can control the flavor of the sauce and make it to my tastes with things like fresh garlic, ginger, soy sauce and spices. You can also change it up by using different fresh or frozen veggies and different nut butters.

6. Quinoa Bean Chili

This is my most used slow cooker recipe. Whenever I have to feed a lot of people for a potluck or a family gathering I make this. My chili is super hearty with fresh cooked quinoa, black beans, kidney beans, corn, bell peppers, carrots, celery and tomatoes. I’ve fed it to many non vegetarians and they honestly don’t miss the meat. The quinoa is a great ground beef substitute because of it’s small and spongey size and it’s a great alternative to fake meat or soy protein for those who can’t have soy. Did I mention it’s also gluten free? Yeah so I make this recipe because it suits almost everyone’s dietary needs.

7. Chana Masala from Vegan Comfort Foods From Around The World or Eggplant Chickpea Curry

Another one of my favorite curries is a chickpea curry in tomato sauce. It’s also extremely easy to make if you don’t have any vegetables left and are down to canned chickpeas or canned tomatoes. Or you can use fresh cooked chickpeas by using my favorite new tool the EZ Bean Cooker and keep this recipe truly fast and affordable. Don’t be intimidated by curries, this one is extremely easy to make and you’re going to be thrilled with how tasty and filling it is.

8. Baked Butternut Squash Mac and Cheezy

This mac & cheese is my favorite recipe as you’d never guess that there is butternut squash in it and it is very satisfying being baked with panko breadcrumbs.The secret is using miso paste, nutritional yeast and smoked paprika for a delicious vegan cheese sauce. It’s one of my most complimented recipes by family and readers alike, so I hope you try it!

9. Smoothies!

I make smoothies for breakfast, or lunch whenever I don’t have time to make anything else, or I have ripe fruit to use up. Check out my smoothie selection on the blog and get some ideas for easy and tasty fat free smoothies you can enjoy for a quick meal.

10. Black Bean and Corn Tacos

Someone once joked to me that I must only eat tofu tacos as a vegan, and I kind of laughed because I actually have never had tofu tacos. I always make black bean and corn tacos because they feel naturally Mexican, simple and fresh. I serve these tacos often when I don’t have a lot of time and have a lot of people to feed. Then I make up some fresh guacamole and pico de gallo and everyone has a blast loading up their tacos with their favorite toppings. Long gone are the days of boring Old El Paso recipes from a box (like we do in Canada and parts of the USA). Have some real Mexican food the healthy way. Who doesn’t love tacos right?

I hope I’ve given you some inspiration for fast recipes you haven’t thought of before. Which recipe are you most looking forward to trying?

20 Minutes To The Table Episode 5: Zucchini Rotini Marinara with Vegetables

August 25, 2013 by Veronica Grace 14 Comments

It’s been a long day, you’re tired, you’re hungry and you have no imagination for what to make for dinner. – I know this feeling and what to make for dinner when I have no inspiration. This vegan Zucchini Rotini Marinara is something that I make quite often because it’s easy to throw together and it’s great for using up vegetables in the fridge. Sometimes I’ll add in some mushrooms, broccoli, or carrots, but I really love this version with zucchini, bell peppers and peas. I use whole grain rotini and I like this style of noodle because it holds onto the sauce well, has a nice texture and looks really pretty on the plate. I got a giant box of this at Costco for a good deal. It lasted me forever and made quick meals really easy.

I actually prefer a spiral type of noodle compared to spaghetti or fettucini as well. This way I can add more veggies and have a little less pasta. Most of the time I make my own pasta sauce each time with just canned tomatoes and season it and blend it up, but I wanted to show you a quick version of this recipe. I know most of you are probably used to buying pasta sauce in a jar.

When I went shopping in Canada there weren’t too many brands of pasta sauce available that didn’t contain olive oil, canola oil or soy bean oil, but I did find 2 different brands. Just look for one that has a low fat, or light description on the front and then check the back to see if it has any oil. I really try to make sure everything I buy is oil-free, it just doesn’t need the extra calories and I don’t enjoy eating slick or greasy food anymore.

Vegan pasta marinara is one of the easiest dishes you can make, but you can make it delicious and special by jazzing it up with some fresh veggies, cooking them perfectly and seasoning your sauce to your liking. I always like to add some fresh chopped onions for more flavor. The recipe video is below.

If you enjoy my video please click on it to view it in youtube so you can click the like icon and subscribe to my channel so you can get more recipe videos. Thank you for the support!

Recipe follows below.

20 Minutes to The Table Episode 5: Zucchini Rotini Marinara with Vegetables

Serves 6

Pasta Ingredients:

1 onion, diced
2 zucchinis sliced
1 red bell pepper, sliced
1 cup frozen peas
300g/4 cups dried whole wheat rotini (or GF)
1 700 ml/ 24 oz. jar of pasta sauce (look for oil free and low in sodium)
1 tbsp. fresh parsley
Salt to taste
Fresh ground pepper to taste

Directions:

1. Bring a large pot of water to a boil. Add salt if desired.

2. When water is boiling add the pasta, bring it back to a boil and then begin timing it as per the directions on the package.

3. Saute onion in a non-stick pan, dry for 4-5 minutes.

4. Add the zucchini and bell peppers. Cook until just tender.

5. Add the tomato sauce and stir to combine, when hot add the frozen peas.

6. Test the pasta for desired doneness. Drain in a colander.

7. Add drained pasta to pasta sauce in a large saute pan (or a pot if you don’t have one large enough).

8. Marry the flavors together for a minute or two to help the pasta absorb the sauce.

9. Add the fresh parsley and salt and pepper to taste.

10. Serve!

Cranberry Walnut Salad

Ingredients:

4 cups Spring Mix salad
2 tbsp dried cranberries
2 tbsp walnuts, chopped
Balsamic vinegar to drizzle

Directions:

1. Assemble salad in a bowl or on plates.

2. Drizzle with dressing and serve along with pasta.

What is your favorite type of pasta and vegetables to cook together?

Frozen Guru: Vegan Gluten Free Waffles Review

August 23, 2013 by Veronica Grace 2 Comments

I was sent some new Vegan Blueberry Chia (gluten free) waffles from Frozen Guru to try out the other day. Guess what? They are oil free too! This product is currently only available in the USA (from what I can tell) and you may be able to find it at your health food store or from their website online.

Here’s what the packaging looks like and the nutritional information.

About the ingredients used to make these waffles

From Frozen Guru’s website:

Wholesome Ingredients – By Weight

Non-GMO Tofu

Tofu is the key ingredient in our products and we only source our tofu from Non-GMO soybeans.
Soybeans are known for being a complete protein and for their rich vitamin and mineral content. Soybeans are the only vegetable source that contains all essential amino acids. They are also rich in calcium, iron, zinc, phosphorus, magnesium, B-vitamins, omega fatty acids and fiber.

All Natural Fruit Puree

Fruit puree allows us to naturally find the perfect balance between taste, texture and sweetness. Our waffles contain unsweetened applesauce or unsweetened banana puree.

Gluten-Free Rolled Oats

A great source of fiber from one of the few low glycemic grains that also help inhibit cholesterol synthesis.
Oats can help control glucose and insulin levels by slowly raising blood sugar levels over a lengthier period of time.

Here’s 3 of my toasted waffles topped with some Canadian maple syrup. You may not be able to tell from this photo, but I am using a small side plate and the waffles are a little smaller than you might find in other commercial brands. This could be to reduce product costs or make them cook easier as these are 100% flour free and use gmo free tofu in the base of the batter. 2 would have been too small for me for breakfast, but 3 was just right. These small portions would also work for those who need smaller meals though or are using it as only part of a breakfast with some fruit or a smoothie as well.

They do make several other flavors, but I was told they are not vegan as they contain whey protein (a dairy protein).

I will admit that these really do taste like waffles! I wouldn’t be able to say they taste gluten free at all. Gluten free flour isn’t the greatest texture so it’s nice they didn’t use any in this recipe. The blueberries are really nice in there as well. Maybe they will be available in Canada one day, not all products get to make it here, but these are really tasty and convenient. I have tried many times to make oil free vegan Belgian waffles in my waffle maker and it just has not worked out. They end up dense. Frozen Guru’s waffles are not dense, they remind me of eating waffles from the toaster as a kid! I recommend toasting them in a toaster until crispy 🙂

To find Frozen Guru waffles in your area go here: frozenguru.com/store-locator/

Disclaimer: Low Fat Vegan Chef was not paid for this product review, a review sample was provided in exchange for any kind of review.

Are Teflon (Non Stick) Pans Safe To Cook In?

August 20, 2013 by Veronica Grace 59 Comments

Are Teflon (Non Stick) Pans Safe To Cook In?

One objection I often hear from readers is that they refuse to use non-stick pans to cook oil free cuisine because they believe they are not safe and are terrified of the teflon coating “leaching out” and “poisoning” their food. They believe they have to buy expensive ceramic pans (which often break or don’t last very long) thinking this is the only solution. I have personally received many complaints from readers about ceramic cookware not lasting and breaking as well. I wanted to clear up this misconception on non-stick cookware. Dr. McDougall has actually already covered this topic in a newsletter article here: Non-Stick Pots and Pans: Are They Safe?

If you don’t want to read Dr. McDougall’s full article, here are the basics I am summarizing for you.

Dr. McDougall (and likely other doctors) have never seen anyone becoming sick and/or dying from exposure to surfaces on non-stick pans.
The EPA has asked 8 major manufacturers to reduce PFOA levels by 2010 and completely stop using it by 2015
PFOA is in non-stick pans, but also carpets, draperies, pillows, tape, clothing, food packaging like microwave popcorn bags and pizza box liners. But PFOA in pans is only a tiny percentage of our overall daily exposure.
Teflon (made by Dupont) states on their website that significant decomposition of the surface only occurs above 660 F/349 C, far above the smoke point of oils, and is only a concern if you leave your dry or empty cookware at a high temperature on the stove or in an oven. – So don’t do this.
An independent study researched the effects of heating non-stick pans to 608 F/320 C and found no PFOA was generated.
The amount of PFOA released from microwaveable popcorn bags was hundreds of times higher than new non stick cookware heated to 347 F/175 C. – Don’t eat microwaveable bagged popcorn then for this reason.
With repeated use non stick cookware produces almost no PFOA. -Another reason not to throw away your perfectly fine non-stick pans.
Other types of materials used in cookware are not entirely harmless either. Aluminum should never be used because of a casual relationship with Alzheimer’s Disease. Heating in plastics can release chemicals that are tied to birth defects, fertility problems and cancer. Iron, stainless steel and copper all can have negative effects as well, but are still recommended by Dr. McDougall as there is a low risk of harm from the metals released from these surfaces.
Use quality cookware, new pans have thick coatings that should not scratch or flake off, but even swallowing chips of teflon or non stick surface will not cause any health problems as it is inert.

So what do I recommend when using non-stick pans to stay safe?

#1. Use quality cookware, I have YET to need to replace my non-stick frying pans and I cook in water or vegetable broth all the time. My pans get heavy use by me and I have never had a problem. I only spent about $20-$30 on each pan, so nothing too extravagant. I have heard people cooking with oil have needed to replace pans more often, possibly due to cooking at very high heat with frying food.

#2. Follow the directions before using non-stick pans to cook for the first time! I remember putting water in my pan and bringing it to a boil on its first use and tossing the water after. Cooking with it after this first use makes it safer.

#3. Do not leave your pan on high heat empty or dry on the stove or in the oven. Put something in it! I use vegetable broth or water with zero problems cooking everything.

#4. Don’t cook it on high heat (if you’re still “concerned”) I never have a need to cook above medium high heat with my non stick pans. I usually only cook on medium (level 5) for sautéing my onions or veggies. I do occasionally steam/sauté veggies for a stir fry on high heat with liquid in the pan. This is fine as well.

#5. Use a wooden spoon or a rubber spatula to stir with while cooking so you don’t scratch or wreck your pan. I pretty much use a wooden spoon for everything.

I have had this question asked to me quite frequently, everyone wants to know exactly what ceramic pans I use (cuz non-stick seems so dangerous!!!) and I tell them I don’t use ceramic pans. Firstly, I don’t have endless money to keep upgrading the cookware I do have that works perfectly fine… In fact I have the same old basic Ikea pot set I’ve had for about 3 years and they didn’t cost me much money at all and they do the job. My non-stick fry pan is also from Ikea and was maybe $20. I bought a new larger (giant) 3 inch deep sauté pan for my skillet, stir fry and pasta recipes because I needed a bigger size. I think this pan cost me maybe $30. It’s been great without any chipping or scratching.

I have also had people freak out at my recommendations for the EZ Bean Cooker and Zojirushi Rice Cooker as both have non-stick inner pans (which work GREAT btw and are a breeze to clean!) mistakenly thinking the non-stick surface is somehow dangerous, when it’s not. I really prefer to cook in a non-stick pan than a stainless steel pan (which sticks) and there’s no reason to source out a more expensive unit just because it has a stainless steel interior. You’re not going to be cooking at levels anywhere near what it takes to produce fumes from these non-stick surfaces anyway, so do not worry.

I hope this information is helpful and you can breathe a little sigh of relief that you are NOT poisoning yourself by cooking in a non-stick pan. In fact I am far more concerned about Pam Non-Stick Cooking Spray and chemicals in microwaveable popcorn bags than non-stick pans. So it helps to have perspective and have priorities.

Cooking oil-free and plant based in non-stick pans is far far healthier than cooking in oil or lard in a cast iron skillet or an aluminum or stainless steel pan. So this is what I focus on. Oils can absorb chemicals as well as flavors and most oil (in a clear bottle) is rancid (just like fresh pressed juice gets oxidized and spoils quickly) and so just be aware and focus your energy on the important things. Eating whole food, plant based and oil-free and then you can focus on organic, or fancy expensive cookware or whatever else you want once you master the basics and have achieved optimal health.

One last note, if someone in your family or that you cook for is celiac or allergic to gluten, it is very important to know that you cannot use pans that have been used to cook wheat or foods containing gluten (i.e. soy sauce and stir fry sauce) and then cook a gluten free dish for someone with an allergy. The non-stick surface will absorb gluten when heated and redistribute the gluten molecules into the new food. Very sensitive celiacs will become sick by this. So when I cook for gluten free folks I have a separate set of non stick pans I use and keep those away from soy sauce, noodles and such. Just wanted to let you know about that as many people are not aware.

If you’re looking for some recommended non-stick frying pans click here and for a large deep non-stick skillet click here.

Did you know non-stick pans were actually safe? Have you spent a lot of money on alternative cookware unknowingly? Let me know below. (Please be respectful with your comments, any comments that are hostile or innapropriate will be moderated and removed from the blog.)

20 Min To The Table: Rainbow Black Beans and Rice with Garlicky Citrus Kale

August 18, 2013 by Veronica Grace 16 Comments

Beans and rice are and eaten throughout the Caribbean and Latin America and it’s easy to see why! Beans are so easy and versatile to use in many dishes and can absorb all kinds of delicious flavors when seasoned with delicious spices and herbs. It’s also an extremely affordable and satisfying dish that pretty much anyone can make!

This Rainbow Black Beans and Rice is my take on an old staple, but it will also work for pinto beans or kidney beans so feel free to get creative and use what you have.

And aren’t you cooking fresh beans weekly by now with your EZ Bean Cooker or Digital Pressure Cooker? Aren’t you? I hope so. With weekly fresh beans you have to put them to use and start incorporating them in new recipes! Hopefully 🙂

Also if you’d prefer to just buy pre cooked brown rice to always have on hand you can check out Uncle Ben’s Ready Rice Pouch or Steamed Brown Rice Bowls and use it for this recipe.

Video below:

For more delicious recipes please check out my cookbook Vegan Comfort Foods From Around The World here (and pick up an apron while you’re at it too!) To subscribe to my Youtube channel please click on the video to open it in a new browser and hit the subscribe button beside LowFatVeganChef just under the video. Likes are always appreciated as well! The recipe follows below.

Vegan Rainbow Black Beans and Rice

Serves 4

Ingredients:

1 onion chopped
4 cloves of garlic minced or pressed
1 tomato, diced
2 stalks of celery, chopped
1/2 bell pepper, chopped
2 15 oz can black beans or 3 1/2 cups fresh cooked in a little bean liquid
2 1/2 tsp cumin
1 1/2 tsp Trader Joe’s 21 Seasoning Salute or Mrs. Dash (salt free seasoning)
1 1/2 tsp smoked paprika
1/2 tsp chipotle chili powder
1/2-3/4 tsp Herbamare or salt *or to taste
Fresh ground pepper to taste
handful cilantro, chopped
3 cups pre cooked brown rice (about 1 1/2 bags)
8 Corn tortillas *optional

Garlicky Citrus Kale

Ingredients:

1 large bunch of kale, stems removed
4 cloves of garlic, minced or pressed
1/4-1/2 lime juiced
Pinch of salt
Fresh ground pepper to taste

Directions:

1. Add the onions, tomatoes and garlic to a pan over medium high heat and cook for 2-3 minutes.

2. Add the bell pepper and celery and cook for about 5-7 minutes just until the celery is just tender.

3. Add the beans, a little bean liquid and the seasonings and let cook 2-3 minutes.

4. Meanwhile, gently steam the kale and minced garlic in a little boiling water for 2-3 minutes just until cooked and set aside.

5. Add the cooked brown rice to the beans and veggies. Stir gently and heat for a minute. Taste test and adjust seasonings if desired.

6. Drain the kale and season with lime juice, salt and pepper.

7. Quickly heat the tortillas in a microwave (30 seconds) or in a flat pan just until warm and pliable.

8. Serve and Enjoy!

Have you ever made rice and beans? What are your favorite seasonings to add?