Shmooed Food

Butternut Squash Lasagna

2011-06-05T10:54:00.000-07:00

A healthy "lasagna" made from layers of butternut squash! This dish was inspired by a recipe my sister-in-law sent me from her local newspaper. I made it nutritarian and vegan by leaving out the oil, salt, and cheese.

The sweeter the squash, the better this dish will be!

1 medium onion, diced
1 large bunch kale, washed, trimmed, and chopped
1 large butternut squash
1 28-ounce can diced tomatoes, drained well
1 teaspoon fresh sage, minced
Salt and black pepper (optional)
Olive oil (optional)

Preheat the oven to 350°F. Spray a 9-inch by 13-inch baking pan with nonstick spray and set aside.

Water-saute the onion in a skillet on medium heat until soft. Add the kale and a little water, cover, and steam until kale is tender, about 5-10 minutes. Drain the kale mixture of all excess water (if it's very wet, place the kale mixture in a colander and use a spoon to press out the water) and set aside.

Meanwhile, peel the butternut squash, remove the seeds, and slice as thinly as possible, about 1/8-inch.

Cover the bottom of the baking pan with an overlapping layer of squash slices.

Top this layer with the cooked kale mixture. Season with salt and pepper, if desired.

Add another overlapping layer of squash. Top this layer with the diced tomatoes and fresh sage.

Cover the tomatoes with a final layer of squash. Optional: you can drizzle the top layer with olive oil and some more salt and pepper if you like.

Bake for 50-60 minutes, until the squash is tender when pierced with a sharp knife.

Cool on a wire rack for a few minutes, then cut into squares and serve.

Cabbage Rolls

2009-11-27T15:09:00.000-08:00

These tasty little cabbage parcels are filled with a vegan loaf mixture made from nuts, beans, and rice. It makes a fantastic healthy vegan centerpiece dish during the holidays.

This dish can be made in advance and refrigerated; it reheats well.

makes 10 cabbage rolls

1 cup walnuts
1 cup cooked brown rice
1 cup canned garbanzo beans, rinsed and drained
1 cup oat bran
1/2 teaspoon marjoram
1/4 teaspoon thyme
1/4 teaspoon onion powder
2 tablespoons soy sauce
2 tablespoons Dijon-style mustard
18 to 20 large cabbage leaves
1 cup tomato-vegetable juice blend
2 tablespoons freshly-squeezed lemon juice
Salt and freshly ground black pepper, to taste

Preheat the oven to 350°F.

Using a food processor fitted with the metal blade, process the walnuts into very small bits. Pour out the walnuts into a large mixing bowl and set aside.

Add the garbanzo beans and brown rice to the bowl of the food processor and process until the mixture forms a coarse mash. Add to the mixing bowl along with the oat bran, marjoram, thyme, onion powder, soy sauce, and mustard. Using your hands, knead the mixture well until it is thoroughly mixed and holds its shape. Set aside.

Bring a large saucepan of salted water to a boil. Add the cabbage leaves and cook for 2 to 3 minutes (the leaves should be limp enough to roll but not cooked through). Drain the leaves thoroughly.

Divide the bean and rice mixture into ten equal pieces. Form each piece into a tiny round loaf.

Place a cabbage leaf on your work surface (if there is a rip in the leaf, cover it with another small cabbage leaf; if the leaf has a tough middle stem that won’t roll, cut it away and overlap the remaining leaf). Place a loaf at one edge of the cabbage leaf and roll it up, folding in the edges as you go. Repeat with the remaining bean and rice loaves.

Place the cabbage rolls seam side down in an oiled baking dish. Use a knife to shred the remaining cabbage leaves and pieces you have left over. Sprinkle the shredded cabbage over and around the cabbage rolls.

Mix the tomato juice and lemon juice together and pour evenly over the rolls. Sprinkle with salt and pepper to taste. Bake the rolls for 45 to 50 minutes, until gently brown on top.

Sunny Wholegrain Sushi

2009-06-03T10:56:00.000-07:00

I’ve always been crazy for vegan sushi; in fact, I used to joke that I was "addicted" to my weekly avocado roll. It turns out, though, maybe I was! I have the hardest time with sugar addiction, and regular white sushi rice is seasoned with a mixture of rice vinegar, salt, and lots of sugar. Happily, I came up with this recipe for healthy, wholegrain sushi that lets me enjoy my tasty nori rolls without all that sugar and salt.

When preparing this sushi for your lunch box, include a container of low-sodium soy sauce or Ponzu Sauce for dipping (see recipe below), and a bit of wasabi if you like the heat. When it comes time to fill and roll your sushi, there are dozens of delightful vegan fillings you can choose from. Avocado is my favorite, but you might also like blanched asparagus, red pepper strips, cucumber, sunflower sprouts, grilled shiitake, or fresh mango.

Sunny Wholegrain Sushi

As I was experimenting with healthier sushi rolls, I found that brown rice alone did not get sticky enough to spread well on nori like traditional white sushi rice. I solved the problem by adding tasty millet and tiny amaranth to my brown rice. I found that cooking the three grains together resulted in perfect sushi rice, along with extra flavor and nutrition. A hint of lemon and the crunch of sunflower seeds add flavor and interest.

makes 4 rolls, to serve 2

¾ cup shortgrain brown rice
1/8 cup millet
1/8 cup amaranth
1 teaspoon fresh lemon zest
1/8 cup sunflower seeds
4 sushi nori sheets (sheets of dry, toasted nori seaweed)
Avocado slices or other filling of your choice

Put the rice, millet, and amaranth into a medium pot and add 1 ½ cups water. Bring to a boil, reduce the heat to low and cook, covered, for 35 minutes. Remove pan from heat and let sit, still covered for another 10 minutes.

Transfer the rice mixture to a large mixing bowl. Stir in the lemon zest and sunflower seeds with a wooden rice paddle or spoon, tossing the rice with light strokes to aerate and help cool the rice. Set the rice mixture aside to cool completely.

When the rice is cool, spread ¼ of the mixture on a sheet of nori laid out on a sushi rolling mat (keep a small bowl of fresh water handy to dip your fingers and keep the rice from sticking). Leave a 1-inch strip at the top of the nori sheet uncovered. Arrange the avocado or other filling down the center of the rice. Use your fingers to lightly moisten the top strip of nori with a dab of water, then use the rolling mat to roll your sushi up and seal it shut.

Transfer the roll to a cutting board and cut into 6 pieces with a sharp knife, wiping the knife with a damp cloth between cuts.

Ponzu Sauce

This makes a refreshing, lower sodium alternative to plain soy sauce for dipping sushi.

makes about ¼ cup

1 tablespoon low-sodium tamari
1 tablespoon brown rice vinegar
1 tablespoon mirin (Japanese cooking wine)
1 tablespoon fresh squeezed lime juice

Combine all ingredients. Adjust seasonings to suit your taste.

Picnic Potato Salad

2009-05-08T07:39:00.000-07:00

I love this mayonnaise-free version of potato salad. It makes a great potluck or picnic dish.

serves 6 to 8

8 medium Yukon Gold potatoes (3 pounds)
1/4 cup apple cider vinegar
1/4 cup olive oil
1 medium red onion, diced (about 1 cup)
2 tablespoons Dijon mustard
3 Tbs. capers
1 red, yellow, or orange bell pepper, diced
4 stalks of celery, chopped

Boil potatoes in their jackets 20 to 25 minutes, until tender but still holding their shape.

As soon as potatoes are cool enough to handle, peel skins off with the back of a knife. Dice potatoes, and place them in large mixing bowl. Add cider vinegar.

Heat olive oil in sauté pan, and cook onion, stirring often, 3 minutes, until barely soft.

Add onions to potatoes along with mustard, capers, bell pepper, and celery. Season with salt and freshly ground black pepper to taste.

Homemade "Maple Syrup"

2008-10-10T18:32:00.000-07:00

A lot of vegan recipes call for maple syrup. Here's an inexpensive recipe for those times when you can't afford the real thing.

makes 2 cups

2 cups firmly packed brown sugar
1 cup water
1 teaspoon cornstarch
1 teaspoon natural maple flavor (like this one)

Put the brown sugar into a medium saucepan. Put the cornstarch into a small bowl or cup and drizzle with about 2 tablespoons of the water. Stir or whisk with a fork until the cornstarch is dissolved, then add it to the saucepan along with the rest of the water.

Stir or whisk constantly over medium-high heat until the mixture comes to a boil. Boil one minute, still stirring.

Remove the saucepan from the heat and let the syrup cool completely. When it is cool, stir in the maple flavor.

Store in the refrigerator.

Candice's Roll-Out Vegan Oatmeal Cookies

2008-09-22T13:29:00.000-07:00

This recipe is from Candice, one of the winners of the Vegan Lunch Box Contest. These healthy cookies contain powdered soy milk (available at health food stores), rolled oats, wholewheat flour, wheat germ, almonds, and flax seeds. "They aren't very sweet," Candice says. "I mostly make them to have a fun activity to do with my 3 1/2 year old son."

Thanks for sharing it with us, too, Candice!

makes 5-6 dozen cookies (or 4 if you use big shapes)

1 cup vegetable oil
1 cup brown sugar
1 2/3 cup rolled oats
1/3 cup mixture of the following: flax seeds, sesame seeds, sunflower seeds, and almond slivers (I actually pre-mix a container of this along with rolled oats that I use in all kind of recipes involving oatmeal. When I make these cookies, I do 1 cup of regular rolled oats and 1 cup of my special "medley")
1 cup powdered soy milk
½ cup water
2 ¼ - 2 ½ wheat flour (finely ground)
3 tsp baking powder
1 tsp salt

Preheat oven to 325º.

Cream together vegetable oil and brown sugar. Add the oats, seed-nut mixture, powdered soy milk, and water, and beat well.

Sift together the flour, baking powder, and salt. Fold into creamed mixture and mix well. You are supposed to chill the dough but I don't have any trouble working with it immediately.

Sprinkle flour on a surface and roll out the dough (since this is a vegan recipe, and therefore not dangerous to eat raw, the whole reason I adapted this recipe was so that my almost 4-year-old son could help me roll it out and use cookie cutters. He is always dying to help me do things in the kitchen! Using the sifter is fun, too!)

Cut out shapes from rolled dough (about 1/4 inch thick) and place on baking sheets. Put the sheets in the oven as soon as they are filled. Bake about 10-15 minutes.

Full Meal Muffins

2007-02-19T13:17:00.000-08:00

When I was working on Vegan Lunch Box, I came up with the idea of including a "Full Meal Muffin" recipe that would serve as a convenient, portable, inconspicuous lunch for older kids and teens that included fruits and vegetables. At the time I also wanted to include protein powder for a protein boost, but I was never satisfied with the texture and taste of the muffins with added powder.

After several unsuccessful attempts I decided to bag the muffin idea, but several of you emailed asking what had happened to it. So this week I dusted off my notes, kicked out the protein powder, and here it is! Even without the extra protein this is a nutritious main course at lunchtime: each muffin is filled with whole grains, banana, zucchini, iron- and calcium-rich blackstrap molasses, and omega-3-rich walnuts. They also contain no added sugar, salt, oil, soy, or wheat.

makes 12 muffins

1 cup whole spelt flour
1 cup barley flour (or use 1 cup white and 1 cup whole wheat flour in place of spelt and barley if you prefer)
1 teaspoon cinnamon
2 teaspoons baking powder
1 teaspoon baking soda
2 ripe bananas, peeled
3 tablespoons blackstrap molasses
½ cup apple juice, plus more as needed
2 teaspoons apple cider vinegar
1 zucchini, finely grated (about 1 ½ cups)
½ cup finely chopped or ground walnuts
½ cup currants or raisins (optional, they add a touch of sweetness)

Preheat the oven to 375º. Line a muffin tin with paper liners and spray with nonstick spray.

Combine both flours, cinnamon, baking powder, and baking soda in a mixing bowl and whisk together.

Place the bananas, blackstrap molasses, apple juice, and apple cider vinegar in a Vita-Mix or other blender and blend until smooth. Mix the wet and dry ingredients together, then fold in the zucchini, walnuts, and currants or raisins. Use a bit more apple juice if needed to wet all the flour.

Divide mixture evenly into the 12 lined muffin cups, and bake for 20 minutes, or until the top springs back to the touch. Remove muffins from the pan and cool on a wire rack.

Store in an airtight container or freeze in individual freezer bags to pull out and put into lunches as needed.

Vegan Goldfish Crackers

2007-01-22T12:04:00.000-08:00

In some toddler circles, Goldfish Crackers are one of the four major food groups. Now vegan kids and those with dairy allergies can enjoy them, too! Nutritional yeast and spices add a cheesy taste without the cheese.

But how can we make the crackers orange without cheddar? Well, how about using the same thing real cheese crackers use: natural annatto food coloring. Annatto seed extract is used to color cheese and many other foods; of course, you can use any orange food coloring you wish or leave out the coloring for crackers that are white but just as tasty.

Before you begin, you'll need to purchase a tiny fish cookie cutter like this one.

makes several dozen

2 ¾ cups white flour
2 tablespoons nutritional yeast flakes
1 teaspoon baking soda
½ teaspoon salt
1 teaspoon paprika
1/8 teaspoon cayenne
½ teaspoon onion powder
½ cup canola oil, chilled in the freezer for at least 30 minutes
½ cup ice water
1 tablespoon apple cider vinegar
Orange food coloring, as desired
Olive oil cooking spray
Fine sea salt, to taste

Preheat the oven to 375ºF. Line baking sheets with parchment paper and spray with nonstick spray.

Combine the flour, nutritional yeast, baking soda, salt, paprika, cayenne, and onion powder in a medium mixing bowl and whisk to combine. Drizzle in the cold canola oil and toss with your fingers until the oil is incorporated and the flour has formed small to medium-sized clumps. Add orange food coloring to the flour mixture, if desired.

Mix the ice water and apple cider vinegar together and drizzle it over the flour, stirring with your fingers until the dough holds together.

Turn out the dough onto a lightly floured work surface. Knead a few times, adding a bit more water if needed to form a cohesive dough. Use a rolling pin to roll the dough out thinly, about 1/8-inch thick.

Cut out fish shapes using a small cookie cutter. If you would like to make happy fishies, use the curved tip of a spoon to give them a smile and a toothpick to give them an eye.

Place the fish on the baking sheets, spray with olive oil and sprinkle with fine sea salt.

Bake for 10 minutes, or until lightly golden on the bottom. Slide the parchment paper covered with fish onto a wire rack to cool.

Continue rolling, cutting, and baking little fish until you just can't take it anymore.

Creamy Shallot Dijon Dressing

2007-01-13T13:54:00.000-08:00

This is the perfect dressing for a vegan bacon spinach salad: toss it with baby spinach leaves, fresh sliced mushrooms, and crisp bites of smoky marinated tempeh, like Fakin' Bacon.

makes about ½ cup

1 tablespoon shallot, minced
1/3 cup Vegenaise
1 ½ tablespoons red wine vinegar
½ teaspoon Dijon mustard
Lots of freshly ground black pepper

Combine the shallot, Vegenaise, red wine vinegar, and Dijon mustard in a small bowl and whisk until well blended. Add lots of freshly ground black pepper, to taste.

Oranges with Raspberry Sauce and Ginger

2007-01-13T13:40:00.000-08:00

This is a nice way to add excitement to oranges in the middle of winter, when most other fruits are out of season. The pickled ginger adds just the right touch of zing.

serves 4

6 large oranges
One 10-ounce package frozen raspberries, thawed
Sugar, to taste (optional)
Finely sliced pickled ginger (I use Ginger People Grated Ginger)

Peel and segment the oranges and remove all the membrane (I cheat on this and cut my oranges in half, then score and scoop them out just like a grapefruit). Do this over a medium bowl, collecting all the extra juice and putting the orange segments into the bowl.

Use a strainer to get all the extra orange juice out of the bowl of oranges and place it in a Vita-Mix or other blender along with the raspberries. Blend until smooth. Taste and add a little sugar if desired.

To serve, divide the orange segments into dessert bowls and top with a generous amount of pickled ginger. Serve with raspberry sauce.

Vegan Fudge

2006-12-19T14:52:00.000-08:00

Oooh, this fudge is creamy, rich, smooth and sweet. Basically, it's everything you ever dreamed chocolate fudge could be. And no one will believe that there's no dairy, butter, or evaporated milk in here.

It can be a bit soft, though, especially if you add the optional marshmallow fluff, so keep it well refrigerated.

makes one 9-inch x 9-inch pan

4 cups powdered sugar
½ cup cocoa powder
½ cup nondairy milk
2 tablespoons nonhydrogenated margarine
1 ½ teaspoons vanilla
½ cup vegan chocolate chips
1 cup cut up vegan marshmallows or ½ cup Ricemellow Creme (optional but sooo good)
½ cup chopped nuts

Spray a 9-inch x 9-inch baking pan well with nonstick spray and set aside. (For holiday gift giving I used seven well-sprayed foil baking cups.)

Sift the powdered sugar and cocoa powder together into a large mixing bowl, add the chocolate chips, and set aside.

In a small saucepan, heat the nondairy milk and margarine to a boil over medium-high heat, stirring constantly to avoid burning. When the milk is at a steady, strong boil, pour it over the powdered sugar mixture and stir well with a wooden spoon until everything is well combined and the heat has melted the chocolate chips.

Stir in the vanilla, then fold in the marshmallows or Ricemellow Creme and the nuts.

Spread the fudge out into the prepared pan(s) and refrigerate for a day or more to solidify.

Variations: One inspired cook used soy nog for the nondairy milk with great results.

Christmas Limas with Chestnuts and Brussels Sprouts

2006-12-10T20:20:00.000-08:00

A lovely celebration dish for the holidays, filled with sweet chestnuts and hearty Christmas Lima Beans. Christmas Limas are also called Chestnut Limas, because they have the nutty flavor and potato-ey texture of a chestnut. They are lovely, large beans with white and burgundy swirls that you can still see after the beans are cooked.

These Brussels sprouts are finely shredded and almost disappear into the dish -- a nice way to be sneaky with them if you or your family don't normally like them.

serves 6

1 cup dried Christmas Lima Beans
2 tablespoons olive oil
8 fresh Brussels sprouts, cleaned, ends removed, and leaves finely shredded
One 7 oz. package vacuum packed chestnuts or 20 fresh chestnuts, roasted and peeled
3 tablespoons brown sugar
1 tablespoon apple cider vinegar
Salt and freshly ground black pepper, to taste

Soak the lima beans overnight in water to cover. Drain, rinse, and place in a medium saucepan with fresh water to cover. Bring to a boil and reduce heat; simmer until the beans are tender, about 40 minutes to 1 hour. Drain, reserving some of the bean broth.

Heat the olive oil in a large skillet over medium heat. Add the shredded Brussels sprouts leaves and cook, stirring, until the greens are tender and beginning to turn golden, about 2 minutes. Add the beans, chestnuts, brown sugar, apple cider vinegar, and a ½ cup of bean broth. Stir together and simmer until the liquid has cooked away and everything is heated through. Season with salt and pepper to taste.

Petite Pasta Salad

2006-11-27T13:03:00.000-08:00

A fun and easy way to show off those adorable teeny-tiny pasta shapes like stars or alphabets that you usually see in soup. Adjust the vegetables according to your taste.

serves 4 to 6

One 7 oz. package tiny pasta stars or alphabet shapes
1 cup frozen corn
8 oz. sugar snap or snow peas, cut into bite-size pieces
One cucumber, peeled or not as desire, cut into bite-size pieces
One tomato, seeded and diced
½ a red or orange bell pepper, diced
One 2.25 oz. can sliced black olives, rinsed and drained
½ cup fresh cilantro, chopped
1 tablespoon fresh basil, chopped
2 tablespoons olive oil
1 to 2 tablespoons white wine vinegar, to taste (the smaller amount of vinegar may appeal more to children with sensitive palates)
1 teaspoon white balsamic vinegar
Salt and white pepper, to taste

Bring a medium saucepan of water to a boil. Add the pasta and cook until just barely tender, about 2 to 3 minutes. During the last minute, add the frozen corn and chopped sugar snap or snow peas.

Drain the pasta, corn, and peas and rinse well with cold running water. Drain.

In a large mixing bowl, toss the pasta, corn, and peas with the rest of the vegetables and fresh herbs.

In a small bowl whisk together the olive oil, vinegars, salt, and white pepper. Pour over the pasta salad and toss together until well combined. Taste and adjust seasonings according to taste.

Vegan Glorified Rice

2006-11-20T19:16:00.000-08:00

I grew up eating sweet, fluffy Glorified Rice at Grandma's house every Thanksgiving and Christmas. Grandma and Betty Crocker taught me to mix rice with crushed pineapple, whipped cream, and maraschino cherries. But now that so many people in our family are vegan (yay!), I wanted to come up with a non-dairy, sans technicolored cherries version. I did it! The flavor is so spot-on, even Grandma would approve.

serves 6 to 8

1 cup dry short grain white rice
One 20 oz. can crushed pineapple, well drained
½ cup + 4 tablespoons sugar
One 12.3 oz. pkg. firm silken tofu
2 tablespoons fresh lemon juice
1 pint fresh strawberries, sliced

Cook the white rice according to package directions. While the rice is still hot, place the rice in a large mixing bowl and stir in the crushed pineapple and ½ cup sugar. Let the mixture rest at room temperature for one hour to cool. Cover and refrigerate until cold.

Place the silken tofu, 4 tablespoons sugar, and lemon juice in a Vita-Mix or other blender. Blend until completely smooth. Fold the blended tofu into the rice mixture, breaking apart any clumps of rice with a wooden spoon.

Top with fresh sliced strawberries and serve.

Nacho Cheese Dip

2006-10-18T13:17:00.000-07:00

My good friend Linda shared this fantastic recipe with me. We were all delighted by this creamy, cheesy nacho dip; pour it on tortilla chips, tacos, and burritos, or serve it as a warm dip with carrots, celery, and bell pepper strips.

We believe the recipe is adapted from Something To Shout About (follow link and scroll down) by Donna Green-Goodman. The book chronicles her recovery from aggressive breast cancer by following a healthy, plant-based diet.

makes about 2 cups

2 cups water
¼ cup raw cashews
One 4 oz. jar pimentos, drained
1 cup nutritional yeast flakes
2 tablespoons cornstarch
1 tablespoon fresh lemon juice
1 ½ teaspoons salt, or to taste
½ teaspoon onion powder
¼ teaspoon garlic powder
½ teaspoon cumin, heaping

Combine all ingredients in a Vita-Mix or other blender and blend until completely smooth. Transfer mixture to a medium saucepan and whisk constantly over medium heat until thickened, about 5 to 6 minutes.

Serve as a dip with tortilla chips and vegetables.

Variations: Add some vegetarian burger crumbles, black olives, or salsa.

Peach Blueberry Campout Crumble

2006-08-21T10:03:00.000-07:00

Perfect for campouts, this sugar-free crumble is made in one pot on the stovetop. The dehydrated blueberries plump up quickly during cooking and go nicely with warm peaches and toasted almonds.

serves 4

¾ cup rolled oats
¼ cup sliced almonds
One 28 oz. can sliced peaches (canned in juice)
1 ½ TB cornstarch
½ tsp. mace
One 1 oz. package Just Blueberries

Mix the oats and almonds together and cook in a saucepan over medium high heat, stirring constantly, until the oats and almonds are toasted. Transfer the oat mixture to a bowl and set aside.

Drain all the juices from the canned peaches into the saucepan and slowly add the cornstarch and mace, whisking with a fork. Add the Just Blueberries and bring to a boil over medium high heat, stirring constantly. Cook, stirring, until the mixture thickens and the blueberries have plumped up, about one minute. Remove from heat and stir in the sliced peaches.

Divide the peach mixture into four bowls and top each serving with the oats and almonds.

Banana Oatmeal Cookies

2006-07-27T04:17:00.000-07:00

Cookies without wheat, sugar, oil, or salt? You betcha! You'll need a good, strong blender like a Vita-Mix to blend the oats into a fine flour; otherwise, purchase oat flour at the health food store.

makes about 24 cookies

2 cups oats
3/4 tsp. baking soda
1 tsp. cinnamon
4 medium overripe bananas
1/4 cup sunflower seeds
1/4 cup chopped dates

Preheat the oven to 350ºF. Line a baking sheet with parchment and spray with nonstick spray.

Use a good blender to blend the oats into fine flour. Pour the oat flour into a mixing bowl and add the baking soda and cinnamon.

Put the peeled, overripe bananas into the blender and blend until completely smooth. Add to the oat mixture along with the sunflower seeds and dates, and mix until well combined.

Use a 1-ounce cookie scoop to place spoonfuls of the cookie dough on the baking sheet.

Bake for 12 minutes. Cool cookies on a wire rack and store in an airtight container in the refrigerator.

Fruit & Nut Bars

2006-07-27T04:11:00.000-07:00

These bars contain no oil and no sugar; they get their sweetness from dried fruit. They are also chock full of walnuts, which contain lots of those fabulous omega-3 fatty acids. These bars are wheat and soy-free -- great for those with allergy concerns.

makes 16 bars

1 cup whole spelt flour
1 cup rolled oats
¼ cup prune purée or one 2.5 oz container baby prunes
½ cup currants or finely chopped raisins
½ cup dried apricots, chopped fine
1 cup walnuts, chopped
⅓ cup water

Preheat the oven to 325ºF. Lightly coat an 8-inch x 8-inch pan with nonstick spray and set aside.

Combine all the ingredients in a large bowl and knead with your hands until a good, stiff dough forms. Add a tablespoon of water if the mixture is too dry. Press dough firmly and evenly into the prepared pan. Cut into squares with a sharp knife before placing in the oven.

Bake for 25 to 30 minutes, until baked through but still soft (don’t overbake them or the bars will be tough). Store leftover bars in the refrigerator.

Tahinopita

2006-05-26T12:52:00.000-07:00

Tahinopita is Greek tahini cake -- a dense cake studded with raisins and nuts that tastes something like an enormous raisin cookie. It is "strict fasting" or "Lenten", meaning it contains no dairy, eggs, or oil and is suitable for "fasting" days in the Orthodox church.

makes one 8-inch cake

for the dough:
2 ¼ cups all-purpose flour
3 ¼ tsp. baking powder
¾ tsp. kosher salt
¾ tsp. cinnamon
¾ cup tahini (raw or roasted; roasted lends a nice flavor)
¾ cup orange juice
½ cup sugar
¾ cup raisins
1/3 cup chopped walnuts

for the syrup:
½ cup sugar
1/3 cup water

Preheat oven to 350º. Spray an 8-inch round springform pan (or cake pan) with nonstick spray and dust with flour. Set aside.

Sift together the flour, baking powder, salt, and cinnamon and set aside. Place the tahini in a large mixing bowl and slowly drizzle in the orange juice while beating with an electric beater. Add the sugar and beat well for several minutes, until smooth and lighter in color.

Add the dry ingredients and mix well. The dough will be thick like cookie dough, so stop if your beaters get bogged down. Knead in the raisins and walnuts.

Press the dough into the prepared pan, using a spatula or slightly moistened fingers to press the dough into place and smooth out the top.

Bake for 35 to 38 minutes, until golden brown on top. Let the cake rest in the pan for several minutes, then remove from the pan and cool on a wire rack.

Now, you can eat the cake just like this, or dust it lightly with powdered sugar, but if you want to be really Greek about it you'll make a sugar syrup:

Boil the sugar and water together in a small saucepan for about 10 minutes to form a slightly thick sugar syrup. Drizzle the syrup liberally over the top of the cake and brush on the sides.

Cut into wedges and enjoy!

Vegan Chocolate Babka

2006-05-24T10:35:00.000-07:00

My idea of heaven: rich, buttery bread dough filled with a swirl of chocolate and cinnamon and topped with crispy, sugary streusel. This dough also makes a lovely French brioche (see variation at the end).

makes four small 3"x5" loaves or 24 muffin babkas

for the dough:
¼ cup warm water
1 ½ tsp. active dry yeast
½ cup sugar
3 ½ cups all-purpose flour
1 tsp. kosher salt
¾ cup plain nondairy milk
4 TB plain mashed potatoes
8 TB nonhydrogenated margarine, at room temperature

for the chocolate filling:
one 12 oz. package vegan chocolate chips, ground in a food processor until finely chopped
¾ tsp. cinnamon
1/3 cup sugar
4 TB nonhydrogenated margarine, at room temperature

for the streusel topping:
3 TB all-purpose flour
3 TB sugar
½ tsp. cinnamon
2 TB nonhydrogenated margarine

If making small loaves, spray four 3"x5" loaf pans with nonstick spray. If making individual muffin-sized babka, line 24 muffin cups with paper liners and (important!) spray the muffin papers with nonstick spray. Set aside.

Whisk the warm water and yeast together in the bowl of a stand mixer. Measure out the sugar and sprinkle a pinch of it into the water. Allow the yeast to proof for five minutes.

Meanwhile, sift the flour and salt together, and in another bowl mix the nondairy milk and mashed potatoes together (no lumps).

Add all the sugar, flour mixture, and milk mixture to the yeast and mix on low speed for 3 minutes using the dough hook attachment. Turn the mixer speed up a notch and add the margarine a tablespoon at a time. Mix for 10 minutes. When you first add the margarine the dough will look like a mess, but hang in there and it will come back together into a smooth ball.

Form the dough into a ball and place in an oiled mixing bowl. Cover with plastic wrap and place in a warm, draft-free place to rise for 2 1/2 hours.

While the dough is rising make the chocolate filling by combining all the chocolate filling ingredients and kneading them together with your hands until the margarine is completely incorporated. Make the struesel topping by combining all the struesel ingredients and working the margarine in with your fingers until well-combined and crumbly.

Scrape dough from the bowl onto a lightly floured surface. Press the air bubbles out and use a lightly floured rolling pin to roll the dough out into a 16"x12" rectangle. Spread evenly with the chocolate filling.

If making four small loaves, cut the dough into four squares and roll each piece up cinnamon-roll style. Pinch the ends together to seal and place in the loaf pans.

If making muffin babka, cut the dough in half the long way and roll each rectangle up the long way. Cut each roll into twelve equal pieces and place each piece in a prepared muffin cup.

Crumble the streusel evenly on top of each muffin or loaf. Cover loosely with plastic wrap and let rise in a warm place for about 40 to 50 minutes. Preheat the oven to 350º during this final rise.

Bake muffins for 20 to 25 minutes, loaves for 30 to 35 minutes, until golden brown. Cool on a wire rack.

Variation: To make this dough into a lovely French brioche, add 1 tsp. vanilla to the dough. Leave off the filling and streusel, and bake in brioche molds. Baking time will depend on the size of your pans.

Vegan Lamingtons

2006-05-12T09:32:00.000-07:00

Lamingtons are a traditional Australian treat made by dipping squares of sponge cake in chocolate icing and rolling them in coconut.

To make vegan Lamingtons, follow the directions for Vegan Twinkies. You can make the batter as cupcakes if you can't find a creme canoe baking pan, but don't try to make the batter as one large cake and cut it into squares -- heartbreak awaits. You can fill the cakes with strawberry jam or leave them plain, as desired.

Let the cakes cool completely; best to make them a day ahead.

Now have a large shallow bowl of finely shredded sweetened coconut at the ready, and make

Chocolate Icing

4 cups powdered sugar
½ cup cocoa powder
½ cup nondairy milk
2 tablespoons nonydrogenated margarine
1 ½ teaspoons vanilla

Sift the powdered sugar and cocoa powder together in a medium bowl; set aside.

In a small saucepan, heat the nondairy milk and margarine to a boil over medium-high heat. Transfer to the top of a double boiler or a heat-proof bowl set over a pan of simmering water. Add the powdered sugar/cocoa and the vanilla. Whisk until completely smooth. Keep the icing over simmering water as you work to keep it soft.

Dip each cake into the icing, using two forks to help turn and coat all sides. Hold the dripping cake aloft and let the excess icing drip off. Now use two more forks to roll the cake in coconut. Transfer to a wire rack and repeat with the remaining cakes.

Let the icing set for about 15 minutes, then transfer to a covered container and keep refrigerated until ready to serve.

Honeybee No-Bakes

2006-04-12T08:18:00.000-07:00

These almond-buttery, coconutty no-bake cookies are a favorite of ours all year long, not just at Easter. Roll them into small balls and store in the refrigerator for a quick treat.

Just Like Honey is a honey substitute made from brown rice syrup, and it really does taste, well, just like honey! Agave nectar is another vegan honey substitute that is generally available at supermarkets and natural food stores.

makes about 33 honeybees

1 ½ cups oat bran
1 cup very finely shredded coconut flakes (sweetened or
unsweetened, your choice)
1/8 cup cocoa or carob powder, plus extra for decorating
1 TB vanilla extract
¼ cup almond butter
½ cup “Just Like Honey” or agave nectar
Sliced almonds

For this recipe the coconut flakes should be very small -- just a bit larger than the oat bran flakes. If they are too big, pulse them down to size in a food processor fitted with the metal S blade.

Line a baking sheet with parchment paper and spray with nonstick spray. Set aside.

In a large mixing bowl, combine the oat bran, coconut, 1/8 cup cocoa or carob powder, vanilla, almond butter, and liquid sweetener. Knead well with your hands until the mixture holds together well.

Pinch off bits of dough (about 2 tsp.), roll them into ovals and place them on the baking sheet. Dip your fingers into a bowl of water if necessary to keep the dough from sticking.

Dip a toothpick into cocoa or carob powder and press two or three lines into the top of each “honeybee” to create stripes. Gently insert an almond slice into each side to resemble wings.

Store in the refrigerator.

Vegan Croissants

2006-03-21T09:40:00.000-08:00

This is my veganized, whole-wheatified version of a recipe from The Fannie Farmer Baking Book. My husband called these "uncommonly good", and promised to gain weight if I would make them more often.

makes 16

1 ¼ cups plain soy milk, warmed
2 ¼ tsp. active dry yeast
1 TB sugar
1 ¼ tsp. kosher salt
1 ½ cups all-purpose flour, plus more as needed
1 cup whole wheat flour (preferably graham flour)
¾ cup Earth Balance or other non-hydrogenated tub margarine, cold

Put the milk into a large mixing bowl, add the sugar and yeast and whisk to dissolve. Let the yeast mixture sit for a few minutes until foamy.

Mix together the flour, whole wheat flour, and salt. Add the flour mixture to the yeast mixture and stir until a sticky dough forms. Turn the dough out onto a liberally floured surface and knead for a few strokes, just long enough to form a smooth dough. Add flour as needed.

Roll the dough out with a floured rolling pin into a rectangle, about 9 x 14 inches.

Put the margarine between two sheets of wax paper and roll out into a 6 x 8 rectangle. Peel off the wax paper and place the margarine on the bottom half of the dough. Fold the bottom, sides, and top half over the margarine, encasing it completely. Sprinkle the dough with flour, cover with plastic or place in a plastic bag, and refrigerate for 45 minutes.

First turn: place the dough on a liberally floured work surface and roll out with a floured rolling pin using firm, smooth strokes. Roll out to 9 x 14, then fold the bottom and top halves in towards the center (like folding up a letter). Sprinkle with flour, cover with plastic again, and refrigerate for 45 minutes.

Second turn: repeat as above, refrigerating for 45 minutes.

Third turn: repeat as above, refrigerating for 45 minutes.

Shape the croissants: Line a baking sheet with parchment and spray with nonstick spray and set aside. Roll the dough out on a well-floured surface to about 10 x 20. Cut the rectangle in half lengthwise, then cut into eight squares. Cut each square in half diagonally to form 16 triangles.

Pull the top triangle point out a little to lengthen, then start at the bottom of the triangle and roll it up tightly. Tuck the tip under and curve the edges in a bit to form a croissant shape (I give each one a little squish at the end to help hold the shape). Repeat with the remaining croissants, placing them on the baking sheet about 2 inches apart. Spray the croissants with nonstick spray, cover lightly with plastic wrap, and let rise in a warm place for about 1 ½ hours, until light and puffy.

Meanwhile, preheat the oven to 425º.

Bake the croissants for 10 minutes, then reduce the heat to 375º and bake for an additional 10 minutes, until golden brown. Cool on a wire rack.

Vegan Twinkies®

2006-01-13T14:01:00.000-08:00

The biggest difference between these and regular Twinkies® is that these taste good.

Step One. Get one of these...

Yes, it's the Hostess® Twinkies® Bake Set, complete with baking pan, icing injector, spatula, and cowboy-style Twinkies® Container! If you can't find an actual Hostess® set, do a Google search for "cream canoe baking set" and you'll find many brands to choose from.

Step Two. Throw out the icing injector because it's a cheap piece of junk that will break if you attempt to actually use it. Get yourself a pastry bag fitted with a large star or round tip instead.

Step Three. Preheat oven to 350º. Make the batter for Fluffy White Cupcakes. Spray the baking pan with nonstick spray and fill the cups just under halfway full (about 1/4 cup). Bake for 15 minutes, or until a cake tester or toothpick comes out clean.

Step Four. Let the cakes cool in the pan for 10 minutes, then turn them out (running a thin plastic spatula along the sides helps release the cakes) and set them on a wire rack. Let them cool completely before filling.

Step Five. Make Cream Filling:

1/4 cup nonhydrogenated shortening
1/4 cup nonhydrogenated margarine
1 cup powdered sugar
1 tsp. vanilla extract
2 TB barley malt powder (gives the filling a sweet, marshmallowy taste; not to be confused with malted milk powder)

Beat together the shortening and margarine with a handheld beater or stand mixer. Add the powdered sugar and beat until completely light and fluffy, about 5 minutes. Add the vanilla and malt powder and beat for another 2 minutes.

Fill the pastry bag and poke and squeeze out about one tablespoon into three locations in the underside of each cake.

(Yes, I know I'm using the icing injector I told you to throw away; trust me, I know better now.)

This will make about 16 Vegan Twinkies® with Cream Filling, but do us adults a favor and fill some with puréed organic strawberry jam instead. Or dip them in chocolate icing and make Australian Lamingtons.

And hey, you can also use this pan to make vegan corn dogs.

Fluffy White Cupcakes

2006-01-13T13:50:00.000-08:00

These are perfection: fantastic, light, fluffy cupcakes. They are just right for birthdays, classroom parties, or other special occasions. You can even add some sprinkles to the batter for a colorful confetti cupcake.

makes 22 cupcakes

1 TB apple cider vinegar
1 ½ scant cups plain soymilk
2 1/8 cups flour
2 tsp. baking powder
½ tsp. baking soda
½ tsp. kosher salt
1 1/8 cups sugar
½ cup oil
1 ¼ tsp. vanilla extract
½ tsp. coconut extract

Preheat the oven to 350º. Spray 22 muffin cups with nonstick spray or line with paper cupcake liners (I like to spray the inside of the muffin papers with nonstick spray to help the cupcakes release). Set aside.

Place the apple cider vinegar in the bottom of a liquid measuring cup and fill the cup with soymilk to equal 1 ½ cups. Stir well and set aside (the mixture will curdle).

In a large mixing bowl, stir together the flour, sugar, baking powder, baking soda, and salt. In another mixing bowl whisk together the soymilk mixture, canola oil, vanilla, and coconut extract. Add the wet to the dry ingredients and beat until smooth using a hand-held mixer, stopping once to scrape down the sides of the bowl.

Fill each muffin cup with ¼ cup of batter. Bake for 15 to 20 minutes, until a cake tester inserted in the middle of a cupcake comes out clean.

Let cool in the pans for 5 minutes, then remove cupcakes from the pan and place on a wire rack. Let the cupcakes cool completely before frosting.

Tofu Fish Sticks

2006-01-10T10:07:00.000-08:00

This has been one of the most requested recipes on the Vegan Lunch Box blog. Everyone's crazy for these cute little fishies! Of course, you can cut them into any shape you prefer, sticks being the easiest and most economical. They stay crispy and crunchy in the lunchbox.

Kelp granules can be found in shaker containers at health food stores or here at vegangoods.com. Sprinkle them on any food for a low-sodium salt alternative; it is a good source of iodine.

serves 4

1 lb. package firm tofu, drained
2/3 cup fine organic cornmeal (or white flour)
2/3 cup sliced almonds
2 tsp. sweet paprika
2 tsp. kelp granules
2 tsp. salt
½ tsp. onion powder
½ tsp. garlic powder
¼ tsp. dill weed
freshly ground black pepper, to taste
2/3 cup plain, unsweetened soymilk
1 lemon
olive oil

Preheat the oven to 400º. Line a baking sheet with parchment paper and coat parchment with olive oil. Set aside.

Combine the cornmeal or flour, sliced almonds, paprika, kelp, salt, onion and garlic powder, dill weed, and black pepper in a blender, and blend on high until most of the almonds have been turned into a coarse meal, with a few larger pieces of almond remaining. Pour the mixture into a wide baking dish or pie plate.

Place the plain soymilk into a bowl and set next to the cornmeal mixture.

With a sharp knife, cut the tofu into even slices just under ½-inch wide. Cut tofu out into fish sticks, or use a fish-shaped cookie cutter to cut out tofu fish.

Working with one piece at a time, dip the tofu into the plain soymilk, then toss gently in the cornmeal mixture to coat evenly. Place on the prepared baking sheet. When all the tofu fish are on the baking sheet, sprinkle them with olive oil.

Bake for 15 minutes, then turn the tofu fish over and bake for an additional 15 minutes, or until crispy (if making tater tots, place them on the baking sheet for the last 15 minutes).

Remove tofu fish onto a plate, and squeeze some fresh lemon juice evenly over the tofu.

A Christmas Lunch Box Menu

2005-12-15T08:56:00.000-08:00

Golden Chestnut Soup
Best Brussels Sprouts
a Clementine or Satsuma mandarin
Gingerbread Vegans with Icing & Sprinkles
Beverage: Silk Nog

Here's a warm welcome to the holidays -- a lunch box filled with traditional wintertime fare. Creamy, piping hot Golden Chestnut Soup warms the tummy and satisfies the soul. Brussels sprouts have long complemented chestnuts and this time is no exception; I find them addictive in this sweet, tangy sauce.

Clementines and Satsumas are sweet, seedless mandarin oranges that become available each year around Christmastime. Pick some up for a special holiday treat and old-time stocking stuffer.

The Gingerbread Vegans are most fun when they are packed along with some sprinkles and a miniature piping bag filled with icing, so the luncher can decorate the cookies right before eating them (see directions in the recipe below).

And finally, what would the holidays be without some soy nog? I think Silk brand soy nog is one of the best things in life. Really, give it a try -- it will nog your socks off (hee hee).

Golden Chestnut Soup

2005-12-15T08:49:00.000-08:00

The first time we ever tried roasting chestnuts, my husband and I bought some on a whim at the grocery store ("Hey, look, chestnuts! Just like in that song!"). We spread them out on a baking sheet and put them in the oven. Unfortunately, we didn’t know you must cut a slit in the shell of the chestnut to release steam. In a few minutes chestnuts were going off like fireworks, ricocheting around inside the oven with deep booming explosions. What a mess that was!

We learned our lesson that day, but we never gave up on chestnuts. They are absolutely delicious roasted and eaten out of hand as a snack, or puréed into a rich, golden soup.

serves 4

1 lb. fresh chestnuts
4 large cloves garlic, unpeeled
1 TB olive oil
1 onion, chopped
1 carrot, diced
1 celery, diced
4 sprigs fresh thyme
2 bay leaves
¾ tsp. salt, or to taste
1/8 tsp. nutmeg
1/8 tsp. white pepper

Preheat the oven to 475º. Cut an "x" in the shell of each chestnut with a sharp paring knife. Arrange the chestnuts on a baking sheet with the unpeeled garlic cloves. Roast for 20 minutes, until the outer shell has pulled slightly away from the chestnut and the shell and the inner skin peel away easily.

Remove the outer shell and inner skin of each chestnut and place them in a bowl. Work quickly while the chestnuts are still hot (hold them with a kitchen towel if they are too hot to touch). Squeeze the roasted garlic out of the garlic cloves and add it to the bowl with the chestnuts. Set aside.

In a medium saucepan, heat the olive oil over medium high heat. Add the onion, carrot, celery, fresh thyme, and bay leaves. Sauté, stirring often, until the onion is translucent, about 5 minutes. Add the chestnuts and garlic and 4 cups of water. Bring to a boil, lower the heat and simmer, covered, until the carrots are tender, about 10 minutes.

Remove from heat. Remove the thyme sprigs and bay leaves and let the soup cool slightly. Transfer the soup to a Vita-Mix or other blender, in batches if necessary, and purée until the soup is completely smooth. Pour the soup into a clean saucepan and add the salt, nutmeg, and white pepper. Warm over medium-low heat, stirring. Taste for salt and serve.

Best Brussels Sprouts

2005-12-15T08:48:00.000-08:00

The name says it all! These sweet-and-sour sprouts are wonderful hot or at room temperature.

serves 4

1 lb. fresh Brussels sprouts, cleaned, trimmed, and cut in half
2 TB olive oil (or 1 TB olive oil and 1 TB margarine)
salt to taste
¾ cup vegetable stock or water
2 TB sugar
2 TB apple cider vinegar
freshly ground black pepper, to taste

Heat the oil or oil and margarine in a sauté pan or well-seasoned cast iron skillet over medium-high heat. When hot, add the Brussels sprouts and sprinkle with salt. Sauté, stirring occasionally, until the sprouts are turning golden, about 5 to 10 minutes.

Add ½ cup of the stock or water and bring to a boil. Lower the heat and simmer, covered with a lid left slightly ajar, until the Brussels sprouts are almost completely tender and the stock or water has been cooked away, about 10 minutes.

Remove the lid and add the last ¼ cup of stock or water, the sugar, and the apple cider vinegar. Cook at a lively simmer, stirring occasionally, until the liquid is reduced to a syrup, about 5 minutes. Taste for salt and season with pepper. Serve hot or at room temperature.

Gingerbread Vegans

2005-12-15T08:46:00.000-08:00

Every year around the solstice we throw a "Gingerbread Cookie Party" for all of James’ friends. Kids come over to decorate cookies with piping bags of white and colored icing, to drink Silk Nog and sparkling cider, and play games. No gifts are exchanged, but each guest is asked to bring $2 for the animal shelter. The next day James and I take the money down to the shelter to wish the animals there a happy, homebound holiday.

All-natural vegan food coloring and sprinkles are available on the web from Vegan Essentials.

makes about 2 to 3 dozen cookies, depending on the size you choose

1/3 cup non-hydrogenated margarine, at room temperature
1 cup packed brown sugar
1 cup sweet unsulphured molasses
¾ cup water
6 cups all-purpose flour
2 tsp. baking soda
¾ tsp. kosher salt
1 tsp. cinnamon
1 tsp. ground ginger
½ tsp. cloves
½ tsp. allspice

for decorating:
Gingerbread Vegan Icing (see below)
sprinkles (optional)

In the bowl of a stand mixer fitted with the paddle attachment, or in a large mixing bowl with a hand mixer, cream together the margarine, brown sugar, molasses, and ½ cup of water.

In another bowl, sift together the flour, baking soda, salt, cinnamon, ginger, cloves, and allspice. Add the dry ingredients to the wet ingredients, adding just enough of the water to incorporate all the flour and form a dough that holds together well.

Turn the dough out of the bowl and form into four equal balls. Wrap each ball well with plastic wrap and refrigerate for at least one hour.

Preheat the oven to 350º. Line some baking sheets with parchment and spray with nonstick spray. Set aside.

Working with one ball at a time, roll the dough out on a lightly floured surface with a lightly floured rolling pin. Roll the dough about ¼-inch thick and use cookie cutters to cut out your desired shapes. Use a metal spatula to transfer the cookies to the prepared cookie sheets, placing them about 1 to 2 inches apart.

Bake for 10 to 12 minutes, until the surface is firm. Transfer to a wire rack to cool completely, then decorate with Gingerbread Vegan Icing.

Gingerbread Vegan Icing

You may want to make multiple batches of this icing and color each with a different food coloring for some very colorful cookie creations. I prefer the look of clean white icing on my little vegans.

makes about 3/4 cup

1 cup sifted powdered sugar
½ tsp. vanilla
1 ½ TB Silk Nog or 1 TB water

Combine the powdered sugar and vanilla. Sprinkle in the Silk Nog or water, stirring well with a small spatula and using just enough liquid to form a smooth icing. It should be soft enough to squeeze easily out of a piping bag, but not so runny that it runs out of the bag unbidden. Transfer the icing to the piping bag and decorate the cookies as desired.

To pack some frosting for the lunch box, put a small amount of icing into one corner of a sandwich-sized ziplock bag, then twist the filled corner off and secure snugly with a small rubber band and a piece of holiday ribbon. Cut away the top of the baggie, then cut a very small hole in the tip of the bag to squeeze the icing out. Cover the tip with a bit of plastic wrap so the icing does not dry out before lunch.

Native Blend Popcorn Balls

2005-11-23T08:35:00.000-08:00

Popcorn, sunflowers, pumpkins, blueberries, and cranberries are all foods native to the Americas. They’re darn tasty, too!

makes 12 balls

10 cups popped popcorn (1/2 cup unpopped kernels, popped in 1/8 cup corn or canola oil)
1/3 cup roasted, unsalted sunflower seeds
1/3 cup roasted, unsalted pumpkin seeds (or buy them raw and toast your own, see below)
1/3 cup dried blueberries
1/3 cup dried cranberries
¼ cup brown rice syrup
1 cup packed light brown sugar
½ tsp. salt
margarine or oil

To toast raw pumpkin seeds, preheat the oven to 350º. Place the pumpkin seeds on a baking sheet and toast, shaking the pan one or two times, for 10 minutes, until the seeds are slightly puffed. Set aside.

Pop the popcorn and place it in a large mixing bowl with the sunflower seeds, pumpkin seeds, dried blueberries and dried cranberries. Remove any unpopped kernels. Set aside.

Place the brown rice syrup, brown sugar, salt, and ¼ cup water in a small saucepan over medium heat. Cook, stirring constantly, until the mixture boils over the entire surface. Stop stirring and adjust the heat if necessary to maintain this constant boil without boiling over.

Okay, now you have a choice. If you want soft, somewhat gooey, chewy popcorn balls (my personal preference), boil for about 8-10 minutes (240º on a candy thermometer, aka soft-ball stage). If you want hard, less chewy popcorn balls that crackle when you crunch into them (my husband’s preference), boil for up to 15 minutes (250º on a candy thermometer, aka hard-ball stage).

Pour the sugar mixture evenly over the popcorn, stirring constantly until everything is completely coated, being sure to stir from the bottom of the bowl to catch all those little sunflower seeds that like to fall to the bottom. Put some margarine or oil on your hands to keep the mixture from sticking. Scoop up large handfuls and shape into balls, pressing firmly (if you are packing some inside a lunch box, make sure you make them small or flat enough so that they fit with the lid closed).

Work quickly before the mixture has a chance to cool. If the mixture gets too firm to shape, place it in a warm (300º) oven for 1 to 2 minutes to soften.

Lunch Box Fondue

2005-11-11T09:24:00.000-08:00

Kids love to dip things! Be sure to include a long-handled fork to dip the veggies with. This recipe also makes a nice "cheese" sauce to pour over baked potatoes or steamed greens.

makes about 2 cups

½ cup chopped baby carrots
one 12-oz. package soft or firm silken tofu
¼ cup nutritional yeast flakes
¼ tsp. dry mustard
1 TB mellow brown rice or white miso
1 tsp. fresh lemon juice
¾ tsp. salt, or to taste
pinch of white pepper
pinch of nutmeg

Place the carrots in a small saucepan and cover with a scant ½ cup of water. Bring to boil and lower the heat to a simmer. Cook until the carrots are completely tender.

Meanwhile, place all the rest of the ingredients in a Vita-Mix or other blender. When the carrots are done add them and their cooking liquid and puree until completely smooth.

Place the fondue back into the saucepan and heat on medium low heat, stirring frequently, until piping hot.

To serve, pour the fondue into a small crockpot or fondue pot and serve surrounded by vegetables and bread for dipping (see our list of favorites below). To pack for a lunch, pour hot fondue into a small thermos that has been preheated with boiling water for 10 minutes.

Some Favorite Fondue Dippers:

cubes of crusty wholegrain bread
boiled baby new potatoes
lightly steamed baby carrots
raw or lightly steamed cauliflower florets
raw or lightly steamed broccoli florets
steamed Brussels sprouts
blanched aspargus spears
bell pepper strips
apple chunks
cherry tomatoes
artichoke hearts
raw button mushrooms
raw zucchini slices
blanched whole green beans

Polenta Fries

2005-10-15T09:16:00.000-07:00

Polenta is a coarse grind of cornmeal similar to grits. It is usually yellow, but white polenta and grits also make great fries.

The polenta is prepared the night before and refrigerated. In the morning allow about 20 minutes to slice and broil the polenta wedges, turning them into perfect, crispy fries.

serves 2 to 3

1 ½ cups polenta or grits
1 tsp. salt or to taste
1 TB olive oil, plus more for pan
1 TB nutritional yeast flakes
Barbecue sauce or ketchup, for serving

Spray or brush one 8.5 x 3.5 loaf pan with olive oil. Cut a piece of parchment paper large enough to cover the bottom of the loaf pan with two edges folding up and over the sides of the pan (this will help you unmold the polenta). Spray or brush the parchment with olive oil. Set aside.

In a medium saucepan, bring 4 cups of water to a boil. Add the salt. Gradually add the polenta, whisking constantly. Return to a boil, lower the heat to the lowest setting and cook, stirring constantly with a wooden spoon, until the mixture is thick, about 8 minutes. Add 1 TB olive oil and the nutritional yeast and stir well to combine.

Pour the polenta mixture into the prepared loaf pan. Use a wooden spoon or spatula to smooth the top. Refrigerate several hours or overnight.

In the morning, preheat the oven to broil with the oven rack set about 5-6 inches from the broiler. Line a baking sheet with parchment and brush the parchment with olive oil.

Remove the polenta from the loaf pan and set on a cutting board. Slice the polenta into ½” slices, then cut the slices in half to make bite-size pieces. Arrange the slices on the baking sheet and brush them with olive oil.

Broil for about 10 minutes, until the tops are crispy. Flip the slices over and broil for an additional 5 minutes, until crispy and beginning to brown. Sprinkle with salt if desired. Serve the fries with barbecue sauce or ketchup for dipping.

Pumpkin Carob Chip Muffins

2005-09-29T13:16:00.000-07:00

Muffins are a great way to make orange vegetables attractive to a child who might otherwise dislike them. These scrumptious muffins are filled with whole wheat, flax, pumpkin, and nuts, and are soy-free for those kids with soy allergies. Carob chips taste just right here, but feel free to substitute vegan chocolate chips if you prefer.

makes 12 muffins

1 cup plain canned pumpkin (not pumpkin pie filling)
1/3 cup water
1/3 cup canola oil
2 TB ground flax seed
1 tsp. vanilla
1 2/3 cups whole wheat pastry flour
1 1/3 cups sugar
1 tsp. baking powder
½ tsp. baking soda
½ tsp. kosher salt
½ tsp. cinnamon
¼ tsp. nutmeg
1/3 cup vegan carob chips
½ cup pecans, chopped
Perfect Cinnamon-Sugar* (see below)

Preheat the oven to 350º. Spray a nonstick muffin tin sprayed well with nonstick spray, or line the tin with paper muffin cups and spray the cups with nonstick spray. Set aside.

Put the pumpkin, water, canola oil, ground flax seed, and vanilla in a Vita-Mix or other blender and process on high for at least one minute, until light in color and well-blended. Set aside.

In a large mixing bowl, whisk together the whole wheat pastry flour, sugar, baking powder, baking soda, kosher salt, cinnamon, and nutmeg. Add the pumpkin mixture and mix well with a wooden spoon or large spatula until well-blended. Fold in the carob chips and pecans.

Spoon the batter into the muffin tin, distributing evenly to make 12 muffins. Sprinkle the top of each muffin with some Perfect Cinnamon-Sugar.

Bake for 30-35 minutes, until a cake tested inserted into the center of a muffin comes out clean. Let cool for 5 minutes in the pan, then use a spatula to gently lift each muffin from the muffin tin. Finish cooling on a wire rack.

*Perfect Cinnamon-Sugar: Whisk together ¾ cup sugar with 2 tsp. ground cinnamon and store in a sugar shaker. Use as a sweet sprinkle on porridge, toast, or soy yogurt.

Golden Cauliflower Soup

2005-09-20T20:14:00.000-07:00

This creamy cauliflower soup gets just a hint of cheesiness from nutritional yeast. The soup is filled with potatoes, carrots, and cauliflower -- a great way to eat your vegetables!

makes 6 cups

1 small head cauliflower, cut into small florets (about 6 cups)
1 TB olive oil
½ a small onion, diced
1 large garlic clove, minced
1 ½ cups potato, peeled and chopped
1 cup carrots, peeled and diced
1 ¼ tsp. salt
1/8 tsp. white pepper, or more to taste
1 TB nutritional yeast flakes

Place the cauliflower florets in a steamer basket and steam until tender.

Meanwhile, heat the olive oil in a large saucepan over medium high heat. Add the onion and sauté, stirring frequently, until the onion is soft and translucent, about 5 minutes. Add the garlic and cook, stirring, for another minute. Add the potatoes, carrots, and 4 cups of water. Bring to a boil and lower the heat. Simmer, covered, until the potatoes and carrots are completely tender (the potatoes should be falling-apart tender so the blended soup does not become gluey).

When the cauliflower is tender, measure out 2 cups of the florets and set aside. Add the rest of the cauliflower to the potato mixture.

Remove from heat and transfer the soup to a Vita-Mix or other blender, in batches if necessary, and purée until smooth. Pour soup into a clean saucepan and return to the stove on medium-low heat. Add the cauliflower florets, salt, white pepper, and nutritional yeast flakes. Cook, stirring, until warmed through. Taste for salt and adjust as needed. Serve as is or sprinkled with toasted pumpkin seeds.

Creamy Sweet Potatoes with Almond Butter

2005-09-08T09:27:00.000-07:00

1 medium sized sweet potato, baked
1 TB orange juice
2 TB light brown sugar
½ tsp. cinnamon
pinch nutmeg
1 TB creamy almond butter

Peel and chop the sweet potato. Blend in a food processor along with the orange juice, brown sugar, cinnamon, and nutmeg, until creamy and smooth. Heat gently on the stove or in the microwave. Stir in the almond butter until well-incorporated. Makes 2 servings.

Blackstrap Gingerbread with Lemon Sauce

2005-09-06T10:50:00.000-07:00

This is a fantastic recipe from The Happy Lunchbox by my wonderful knitting friend Renee Pottle, who was kind enough to let me post it here.

Because this gingerbread has no sweetener besides molasses, using all blackstrap might make it a little strong for your taste. You can use sweet molasses instead or a combination of both.

We have an old family tradition of always serving gingerbread with lemon sauce. Pass the sauce around the table to pour over the gingerbread.

1 3/4 cups flour
1/4 cup potato flour
1/2 cup whole wheat flour
1 1/2 tsp. baking soda
1 tsp. cinnamon
1 tsp. ginger
1/2 tsp. allspice
dash salt
1 cup molasses
1/2 cup oil
1 cup hot water
1/4 cup candied ginger, chopped (optional)

Preheat oven to 350º. In an 8 inch baking dish, mix together the flours, baking soda, cinnamon, ginger, allspice, and salt with a fork.

Add molasses, oil and water. Mix well, using the fork to break up all lumps. Stir in the candied ginger, if using.

Bake for 35 to 40 minutes (it took 45 minutes in my oven), or until a wooden pick inserted in the middle comes out clean.

Cool in pan on a wire rack. Makes 9 large servings.

Lemon Sauce

1/2 cup sugar
1 TB cornstarch
1 cup water
1/8 cup margarine (Willow Run and Earth Balance are vegan and trans-fat free)
1 TB lemon juice
zest of one lemon

Whisk sugar and cornstarch together in a small saucepan. Gradually stir in water, and heat over medium high until boiling, stirring constantly with a wooden spoon. Boil for 2 minutes, until sugar has dissolved and the sauce has thickened.

Remove from heat and stir in the margarine, lemon juice, and zest. Serve immediately or refrigerate several hours or overnight; the sauce will thicken more as it cools.

Vegan Tennessee Corn Pone

2005-05-05T13:09:00.000-07:00

This is just right for 2-3 people, but can easily be doubled and baked in a larger skillet or baking dish. You may have to increase baking time for the larger size.

2 cups well-seasoned cooked beans, or one 15 oz. can vegetarian chili
3/4 cup nondairy milk
2 tsp. plain white vinegar
2 TB ground flaxseed
1/2 cup cornmeal
1/2 tsp. baking soda
1/2 tsp. kosher salt

Preheat oven to 400º.

Warm the beans or chili in a pan on the stove until bubbly. Lightly spray an 8-inch cast iron skillet (or other baking dish) with nonstick spray, and set aside.

Meanwhile, whisk the nondairy milk, vinegar, and ground flax together (the soymilk will curdle into soy "buttermilk").

In a seperate bowl, whisk together the cornmeal, baking soda, and salt. Add the liquid ingredients and whisk until well combined.

Drain any excess liquid off the beans (they should be juicy but not too wet). Pour the beans into the skillet and top with the cornmeal mixture.

Bake for 25-30 minutes, until bread is set and golden brown.