vegetarian times 2014-01-02

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contents

BROCCOLI RAAB FLAT BREAD PIZZA, p. 71

features54 Winter JewelsCitrus and exotic fruits

add instant bling to

cold-weather cooking.

RECIPES BY

SELMA BROWN MORROW

60 TV PartyInvite guests over for

fabulous food while you

watch the season’s best

television events.

BY MARY MARGARET CHAPPELL

66 1 Food 5 Ways: Broccoli RaabWinter is the ideal time to

get familiar with this tasty

bitter green.

RECIPES BY

VICTORIA ABBOTT RICCARDI

72 Gut Health Tune-UpFive strategies to get lean

and regular in the New Year.

BY SUSAN ENFIELD

ON THE COVER

COMFORT IN A BOWL 22

GUT CHECK 72

FRESH IDEAS FOR

FROZEN FRUITS &

VEGGIES 32

5 BEST HERBS TO

GROW INDOORS 38

COVER Photography by Victoria Wall Harris

Food styling by Vivian Lui

Prop styling by Scott Horne

JANUARY/FEBRUARY 2014 | ISSUE 409 | VOL. 40 | NO. 3

January/February | 2014 | vegetariantimes.com

2 January/February | 2014 | vegetariantimes.com2

staples4 editor’s note

6 contributors

10 community

14 the buzz

83 recipe index

22 30 minutes

Simple Asian-style soups

to warm up winter meals.

RECIPES BY ABIGAIL WOLFE

28 ask the doc

So many carbs, so much

worry; and what’s the

deal with test-tube meat?

BY NEAL D. BARNARD, MD

32 5 ingredientsLook to your freezer for

a break from so-so winter

produce.

BY FRANCES LARGEMAN-

ROTH, RD

38 planet home

VT’s guide to growing

and using indoor herbs.

BY WILLI GALLOWAY

42 technique Rice cookers aren’t

just for rice.

BY JULIE MORRIS

48 vegan gourmet

Decadent treats from

a chocolate master.

RECIPES BY FRAN COSTIGAN

84 taste buds

Pairing sunchokes

and leeks infatuates

the Sexy Vegan.

Issue 409, Vol. 40, No. 3. Vegetarian Times (ISSN 0164-8497, USPS 433-170) is published

monthly except February, May, and August by Cruz Bay Publishing, Inc., an Active Interest

Media company. The known offi ce of publication is at 5720 Flatiron Pkwy., Boulder, CO

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POSTMASTER: Send all address changes to Vegetarian Times, PO Box 420235, Palm Coast, FL

32142-0235. SUBSCRIPTIONS: Basic Rate: $19.90 per year (9 issues); Canada: $31.95 per

year; all other international orders: $43.95 per year (U.S. funds only).

FAB 5 Can’t decide what to make tonight? Here are our fi ve favorite recipes from this issue:

1. Sesame-Ginger Broccoli Soup, p. 24

2. Bittersweet Cashew Cream Truffl e Squares, p. 50

3. Philly-Style Broccoli Raab, Provolone, and Portobello Sandwiches, p. 69

4. Green Bean Curry with Peas and Cashews, p. 36

5. Black Bean Tostadas with Kiwifruit Salsa, p. 56

IT’S FRENCH FOR UPSIDE DOWN PIE, p. 34

Say ‘hi’ to us on Facebook.

Seven gluten free À avors. No arti¿ cial À avors or colors. All delicious.

©2

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Wheat Chex® and Multi-Bran Chex® are not gluten free.

VEG DAILY BLOG: Farmers’ Market Find: Romanesco Broccoli vegetariantimes.com/romanesco

This beautiful vegetable can be a bit intimidating.

Never fear, VT food editor Mary Margaret Chappell

is here, with a quick Romanesco primer and

cooking tips.

Check out our Vegan Dinners board on Pinterest pinterest.com/vegtimes/vegan-dinners

That’s amore!vegetariantimes.com/valentine

This Valentine’s Day, treat your loved ones

to a cozy feast of trattoria-style dishes.

what’s cooking on vegetariantimes.com

For fresh produce freaks, it’s easy to feel bereft in January. Many farmers’ markets have gone into hibernation, and supermarket produce selections can look a little paltry this time of year.

But the fact is there are plenty of fruit and veggie gems ripe for the picking right now. You just need to know where to look.

First, think exotic: kiwifruit, mangoes, pineapples, and other tropical and winter fruits make it easy to brighten up all sorts of sweet and savory dishes. A homemade kiwifruit salsa, for example, transformed a black bean tostada into something so special, we were compelled to put it on this issue’s cover. You’ll fi nd the recipe and more fruit-spiked inspirations in “Winter Jewels” (p. 54).

Second, don’t get too hung up on the idea of fresh: Frozen fruits and veggies often get a bad rap, but many of them work beautifully in recipes. They also tend to retain all their nutrients. Turn to “Freezer Pleasers” (5 Ingredients, p. 32) for four incredible recipes featuring these good-for-you convenience foods.

Finally, cultivate your own herb plants indoors: “Take Your Pick” (Planet Home, p. 38) highlights how to grow and use fi ve tasty herbs that are hardy enough to thrive even during the dark days of winter.

Elizabeth Turner

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Looking to get more

plant-based dinners into

your meal rotation at

home? Visit our Vegan

Dinners board on Pinterest

for a mouthwatering

collection of entrées from

the VT archives.

4 January/February | 2014 | vegetariantimes.com

editor’s note

winter wake-up call

Nothing tastes like the whole grain goodness of our oatmeal. With all the healthy benefits, varieties and ease of prep, it's no wonder Bob's Red Mill oatmeal

won the 2009 Golden SpurtleTM World Porridge Making Championship.

Pro

duct

of

the U

SA

For deliciously creative oatmeal recipe ideas, go to bobsredmill.com/oatmeal

Frances Largeman-Roth, RDRecipe Developer

5 Ingredients: “Freezer Pleasers,” p. 32

Who or what inspires you most?

My children are a constant source of inspiration. Coming up with recipes that they’ll eat and enjoy is always a good challenge.What was your most memorable dining experience?

A visit to Ono Farm in Maui. The fruit they grow there is the most fl avorful I have ever experienced. As a fruit lover, I was in absolute heaven.What’s your No. 1 pantry staple?

Sprouted quinoa. It’s so easy and quick to cook. Fifteen minutes and you’re done.

Fran CostiganRecipe Developer and Cookbook Author

Vegan Gourmet: “Crazy for Chocolate,” p. 48

What’s your most treasured family food tradition?

When my son and daughter come to visit, we invariably make chocolate pudding and hot cocoa, two treats we cooked together when they were young. The difference now is that the ingredients are organic and fair-trade, and their children (ages 2, 4, 6, and 8) help with the cooking.What’s your favorite piece of cookware?

A medium-size saucier. The sloping sides make cooking sauces easy.What was your best improvisatory moment

in the kitchen?

I recently made a Raisinet-type candy from bloomed chocolate I’d found in my pantry. It was thrifty and delicious!

Victoria Wall HarrisPhotographer

Technique: “Rice Cooker Meals,” p. 42;

“Winter Jewels,” p. 54

What did you discover while on this assignment?

I never expected winter fruit to be so bold and colorful. I have a new love for winter produce.What’s your most treasured family food tradition?

My mom made our family breakfast every morning before school, and we all sat down together even if it was only for 10 minutes. What’s your favorite piece of cookware?

My old enamel Dutch oven. It makes everything taste great.

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EDITOR IN CHIEF Elizabeth Turner

CREATIVE DIRECTORDaphna Shalev

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PASTA E CECI (PASTA WITH CHICKPEAS)

community


lettersSOUPED UP

My occasional-meat-eating son made a second batch of Pasta e Ceci (Pasta with Chickpeas) [“Lucky Beans,” December 2013, p. 68] after eating the fi rst within an afternoon. The second batch was gone by the next day. A real winner in my home. Delicious and so like a great Italian dish. Thank you! My son says he is now 97 percent vegetarian.

SHARON STETT | VIA VEGETARIANTIMES.COM

CRANBERRY BLISS

I was so thrilled with your November 2013 issue and the recipe for Frozen Cranberry-Cream Pie [5 Ingredients: “Easy as Pie,” p. 40]. I am allergic to corn and cannot eat canned cranberry relish or jellied cranberry sauce

because they [usually] contain corn syrup. We had an early Thanksgiving this year, so I made the cranberry, brown sugar, water, and allspice mixture called for in the pie recipe, and I simmered and used it for cranberry sauce—it was a hit!

BARB MCDONELL | ST. PAUL, MINN.

For the Record: We omitted instruc-tions for when to add the dried cranberries in our Almond-Cranberry Twist recipe (Technique: “Healthy Whole-Grain Baking,” December 2013, p. 58). They should be sprinkled over the fi lling in the center of the dough.

Send your letters to: [email protected]

CH

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SHARE: READER RECIPEThe StackServes 4 | 30 minutes or fewer

Luanne Firestone, of Buff alo, N.Y.,

makes this hearty breakfast for her

family on weekend mornings.

“You can stack pretty much anything,”

she says. “Don’t be limited by the

recipe. Use your imagination!”

¼ cup sour cream

½ tsp. chipotle chile powder

3 small Yukon gold potatoes,

scrubbed and sliced into thin rounds

½ small onion, diced (½ cup)

1 clove garlic, minced (1 tsp.)

1 12-oz. bunch Swiss chard, stems

removed, leaves chiff onaded

4 large eggs

1 small tomato, diced, for garnish

1 | Combine sour cream and chipotle

powder in small bowl, and set aside.

2 | Coat medium skillet with cooking

spray, and heat over medium heat.

Arrange potato rounds in single layer in

skillet, cover, and cook 5 to 6 minutes,

fl ipping halfway through. Add onion,

and season with salt and pepper, if

desired. Cover, and cook 2 to 3 minutes

more, or until potatoes are fork-tender.

Remove potatoes to plate, and set aside.

3 | Wipe out skillet, coat with

cooking spray, and heat over medium

heat. Add garlic, and sauté 30 seconds.

Add Swiss chard, and sauté 3 to 5

minutes more, or until bright green

and tender.

4 | Meanwhile, bring saucepan fi lled

with 2 inches of water to a boil. Crack

eggs into saucepan; reduce heat to

low, and poach 4 minutes.

5 | To serve: Divide potato mixture

among 4 plates, and top each with

1½ tsp. chipotle sour cream, Swiss

chard, and 1 poached egg. Dollop

1½ tsp. chipotle sour cream atop egg,

and garnish with diced tomato.

PER SERVING 218 cal; 11 g prot; 8 g total fat

(3 g sat fat); 27 g carb; 192 mg chol;

252 mg sod; 4 g fi ber; 4 g sugars

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community

Edamame. I pop them into

stews, soups, casseroles,

and anything else that needs

a little extra green.

—EMMA,

VIA VEGETARIANTIMES.COM

Organic corn—it’s great in

tacos, soups, salads, salsas,

and as a side.

—PENNY MAUS, VIA FACEBOOK

I always keep frozen

pineapple on hand—my

family goes through it so

fast. We put it on pizza, in

smoothies, in homemade

juice pops, and my kids even

like to eat it all by itself!

—RACHEL KAMISH,

VIA VEGETARIANTIMES.COM

Frozen bananas for late-

night ice cream fi xes. Freeze

sliced bananas, toss into

blender, and voilà! Instant

banana ice cream!

—AVERI STEVENS, VIA FACEBOOK

Grapes—natural popsicles!

—TRICIA SAUERS-DICKERSON,

VIA FACEBOOK

TELL VT What frozen fruit or veggie do you always keep on hand?

next question: What’s your best idea for an exciting (and healthful) weekday lunch? Visit vegetariantimes.com/tellvt to share your answer—and see what others

have to say. Our favorite responses will be published in the next issue of VT.

HAPPY

What motivated you to go veg?

A chef recommended I watch

Food, Inc. I went vegetarian the

very next day—“cold turkey!”

What’s your favorite veg

restaurant, and what do

you order there?

Ethos Vegan Kitchen in Winter

Park, Fla.: “Sheep’s Pie,” a vegan

shepherd’s pie.

What fruit or veggie best

describes you and why?

A fruit salad actually! Colorful,

healthy, and refreshing.

What’s your most treasured

piece of cookware?

A sifter for making cornbread as

a child with my mom.

What’s your best advice for

new vegetarians/vegans?

Find a local group to meet other

vegetarians for recipes,

restaurant recommendations,

and experiences.

Reader Name: Mollie Moore, pictured

with her rescued greyhound, Rhiannon

Location: Orlando, Fla.

Vegetarian Since: March 2009

Share your at vegetariantimes.com/vegiversary.

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January/February | 2014 | vegetariantimes.com14

THEbuzz P E A K S E A S O N

On their own,

collard greens

have a mild,

smoky taste, but

they also take

on other fl avors

beautifully. Given

their versatility,

it’s no surprise

they’re featured

in dishes globally,

from the Brazilian

couve à mineira to

the Kashmiri haak.

Here in the U.S.,

collards are a soul

food staple.

—ELIZABETH STARK

TRY THE COLLARD GREEN PHYLLO TRIANGLES ON VEGETARIANTIMES.COM.

MIK

E L

OR

RIG

HOW TO SELECT AND STORE

Brick Goldman of Goldman Farm

in Cullen, Va., says to choose

“nice green leaves with no

blemishes. Look for leaves that

aren’t wilted, then you know

they’re fresh.” To store, simply

place collards in a zip-top bag

and refrigerate. Collards should

keep well for up to fi ve days. TRY THIS

For a veg version of traditional Southern collard

greens, sauté the collards and garlic in olive oil,

and simmer in rich vegetable broth; to make it

a meal, add sautéed onions, carrots, and celery,

and fi nish with a (drained) can of white beans.

Heat vinegar, salt, sugar, and pickling spices until

steaming, and add chopped collard stems; pour

into jars, seal, and refrigerate overnight.

Sauté garlic in olive oil, and stir in red chile paste,

fresh lime juice, and collards; cook over low heat.

PREP TIPS Collard greens can be sandy, so to

clean, submerge them in water to loosen any

grit, then wash and dry. For raw preparations

including salads and slaws, you’ll want to use

smaller, tender collard leaves, and cut them into

thin ribbons. Larger, more fi brous leaves are best

roasted, sautéed, or braised; slice off the woody

stems, which can be set aside for pickling, and

then cut or tear the leaves into bite-size pieces

before cooking.

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TRENDING VEGTHEbuzz

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(4).

Think sushi is all

about raw fi sh?

Think again: at these

eateries, customers line

up to order vegan rolls

that mix traditional

sushi fl avors with

regional and fresh,

in-season ingredients. —LEAH SOT TILE

RICE CAPADESBEYOND SUSHINew York City beyondsushinyc.com

The Big Apple’s bright-and-colorful Beyond Sushi bars are

the brainchild of former Hell’s Kitchen competitor Guy

Vaknin. “Fish are consistently disappearing from our oceans,”

he says. “I wanted to create something that would appeal to

consumers and also conserve fi sh and our planet.”

Roll Model The Spicy Mang: avocado, mango, cucumber, and

spicy veggies wrapped in black rice and topped with toasted

cayenne sauce

CHA-YASan Francisco and Berkeley, Calif.

(415) 252-7825; (510) 981-1213

Cha-Ya’s commitment to vegan cuisine is a family affair, which

may account for the low-key ambiance at both locations. “My

father started Cha-Ya about 10 years ago,” says current chef

Mie Katsumata, “and our regulars keep coming back.”

Roll Model The Soba Sushi: spinach, deep-fried tofu,

cucumber, asparagus, pickled burdock, shiitakes, and kampyo

gourd, with buckwheat noodles subbing for sushi rice

LOVING VEGANAlbuquerque, N.M. lovingvegannm.com

Chef Kathy Tunya combines traditional Japanese cuisine

with trademark New Mexican ingredients. “We use a lot

of green chiles,” she says. “Green chiles are a signature

of New Mexico.”

Roll Model The Loving Vegan Roll: green chiles coated in

tempura and wrapped around avocado, cucumber, vegan

lobster, and vegan cream cheese, then deep fried

DEPARTURE RESTAURANT + LOUNGEPortland, Ore. departureportland.com

To develop the vegan menu options at this swanky, rooftop

restaurant—and, says chef Gregory Gourdet, help elevate

what sushi can be—Gourdet draws inspiration from classic

vegan ingredients such as earthy-tasting tempeh and nutri-

tional yeast.

Roll Model The Greens & Seeds Roll: avocado; cucumber;

fresh basil, mint, dill, and cilantro rolled in seasoned white

rice; topped with pumpkin, sesame, and sunfl ower seeds;

dusted with nutritional yeast; and drizzled with jalapeño oil

the world’s largest collection of vegetarian recipes

1. Spicy Shirataki Noodles 2. Lemon-Rosemary Butter Cookies 3. Jasmine Risotto Spring Rolls with Vanilla Dipping Sauce 4. Herbed Ricotta Cheese Toasts 5. Grilled Portobello Tacos with Salsa Verde 6. Frozen Tomatoes

7. White Pizza with Broccoli and Mushrooms 8. Tofu Mimosa 9. Vichyssoise (or Creamy Potato-Leek Soup) 10. Honey-Goat Cheese Phyllo Triangles 11. Mini Pumpkin-Sage Balls 12. Frisée Salad with Creamy Truffle Vinaigrette

13. Smooth & Creamy Vanilla Ice Cream in Strawberry Meringue Nests 14. Summer Cymllings 15. Vegetarian Pho 16. Oranges Givrées 17. Roasted Pear Salad with chévre and Fig Vinaigrette 18. Ricotta-Basil Stuffed Tomatoes

vegetariantimes.com

1. 2. 3. 4.

5. 6. 7. 8.

9.

12.

13. 14.

15. 16. 17. 18.

10.

11.

Top Things to Do on VegetarianTimes.com Search the world’s largest collection

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WIN BIG: Enter super sweepstakes and win fantastic foodie prizes

Download a free Vegetarian Starter Kit

RECOVERY (MEAL) PLAN

Jamie Anderson eats an “Ayurvedically balanced” meal to help her recover

following a training session. According to Ayurveda (India’s traditional

system of healing), organically grown whole foods, along with a balance

of herbs and spices, can be used to create meals to promote health and

longevity, says Anderson: “I cook quinoa with coconut oil and [ground]

turmeric added to the water; I top the quinoa and [cooked] beans with

grated beetroot and carrots, and some fresh avocado and lime. And I

lightly steam green veggies with sea salt and a little coconut or olive oil.”

IN PERSONTHEbuzz

What would you like people to know about slopestyling?

A That the sport is super-fun and free-

spirited. You use your creativity to give

a unique performance.

It’s been reported that you hug trees before competing. Is this a kind of ritual for you?

A It’s not a ritual, I just like to take

a moment to ground my energy and

connect with the elements around me.

What do you eat to fuel a workout?

A A Raw Cacao Bliss smoothie from Free

Bird Cafe [in Lake Tahoe, Calif.]. It’s made

with raw cacao, coconut oil, raw almonds,

and banana, and I’ll add hemp. It’s delicious,

and very high in protein.

Top snowboarding slopestyle

athlete Jamie Anderson is expected

to be a competitive member of Team

USA when her sport debuts as an event

in this winter’s Olympic Games. Besides

racking up medals at ESPN’s X Games,

Anderson designs an eco-friendly

line for apparel company Billabong.

“Respecting our Earth” led Anderson

to a plant-based diet, she says.

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THEbuzz NATURAL Rx KIT

That same arid winter air that has you

slathering on moisturizer can leave your

pooch or kitty biting and scratching scaly,

itchy skin. Ease your pet’s dry skin woes

with these all-natural fi xes.

—RACHEL DOWD

DRY SKIN

RELIEVERS

PET SPECIAL

OATMEAL

why This long-standing home remedy is as

good for our four-legged friends as it is for

humans. Oatmeal contains anti-infl ammatory

and antioxidant compounds that help soothe

irritated skin; what’s more, the starchy grain is

able to hold lots of water to hydrate parched

skin cells.

how Veterinarian Nancy Scanlan, DVM,

executive director of the American Holistic

Veterinary Medical Association, says you can

give your pup an oatmeal bath by adding

1 ounce of fi nely ground colloidal oatmeal

to warm water, leave on at least 5 minutes,

and rinse well; or simply lather her up using

an oatmeal shampoo.

COCONUT OIL

why Many dry skin problems are caused by a

fungus, says animal nutritionist and herbalist

Marc Ching, owner of The PetStaurant in

Sherman Oaks, Calif. Moisturizing coconut oil

is a powerful fungus-fi ghter, and it’s also

packed with skin-protecting antioxidants and

fatty acids.

how Ching uses coconut oil externally and

internally to help relieve dry skin. Massage

the oil into your pet’s dry, itchy skin, and drizzle

coconut oil onto his food at every meal: measure

½ teaspoon for pups and kitties under 15 pounds,

1 teaspoon for breeds 20 to 40 pounds,

1½ teaspoons for dogs 40 to 60 pounds, and

2 teaspoons for canines over 60 pounds.

BIOTIN

why The B vitamin biotin helps metabolize

the nutrients needed for skin health. A study

in the Swiss journal Schweizer Archiv für

Tierheilkunde found that daily doses of biotin

improved dermatitis in dogs and gave them

brighter coats and smoother, healthier skin.

how Dogs taking antibiotics long-term and

those eating raw eggs, which contain a

compound that binds biotin, are the most likely

to be lacking in the vitamin. Jennifer Larsen,

DVM, PhD, assistant professor of clinical nutrition

at the University of California, Davis, School of

Veterinary Medicine, says the National Research

Council recommends 2 micrograms of biotin per

kilogram [2.2 lb.] of body weight for adult dogs.

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PHOTOGRAPHY Christina Holmes FOOD STYLING Paul Grimes PROP STYLING Pamela Duncan Silver

comfort in a bowlSimple Asian-inspired soups to warm up your winter meals

Want an easy way to ward off the chill of a winter evening? Turn to a big

bowl of Asian-style soup. The following recipes show you don’t need a long

list of specialty ingredients or hours of simmering time to make soups that

are rich, satisfying, and totally good for you.

SPICY TOFU STEW, p. 26

30 minutes

Sesame-Ginger Broccoli SoupServes 6 | 30 minutes or fewer

A combination of ginger, sesame, and tamari add Asian fl avors to a simple broccoli soup.

10 cups broccoli fl orets, divided

1 2-inch piece fresh ginger,

peeled and sliced

1 tsp. salt

2 Tbs. low-sodium tamari or

soy sauce

1 Tbs. toasted sesame oil

1 Tbs. pickled ginger, plus more

for garnish, plus 1 Tbs. pickling

liquid

1 Tbs. toasted black and/or white

sesame seeds, for garnish

Texture combinations

are highly prized in Asian

cuisines. Here, crisp-tender

broccoli, crunchy sesame

seeds, and paper-thin

pickled ginger garnish

a blended soup.


1 | SSet aside 2 cups smallest, prettiest

broccoli fl orets.

2 | Bring 8 cups water, fresh ginger,

and salt to a boil in large pot. Add

remaining 8 cups broccoli fl orets; cook

5 to 7 minutes, or until broccoli is bright

green and tender.

3 | Transfer broccoli from water to

blender with slotted spoon; discard

ginger. Carefully add cooking water,

tamari, oil, pickled ginger, and pickling

liquid to blender. Purée until smooth.

4 | Return soup to pot, and turn heat

to medium-low. Add reserved 2 cups

broccoli fl orets, and simmer soup

5 to 7 minutes, or until fl orets are

crisp-tender. Season with salt and

pepper, if desired. Garnish with pickled

ginger and sesame seeds.

PER 11⁄3-CUP SERVING 73 cal; 4 g prot;

4 g total fat (<1 g sat fat); 8 g carb; 0 mg chol;

633 mg sod; 4 g fi ber; <1 g sugars

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Red Curry Vegetable SoupServes 6 | 30 minutes or fewer

Thai red curry paste provides the spicy

base for this soup. Feel free to substitute

whatever vegetables you have on hand

for the caulifl ower and green beans.

1 Tbs. canola oil

12 oz. caulifl ower, cut into 1-inch

fl orets (3 cups)

4 large green onions, thinly sliced,

white and green parts separated

2 Tbs. Thai red curry paste, such as

Thai Kitchen

4 cups low-sodium vegetable broth

1 15-oz. can petite diced tomatoes

in juice

¾ cup light coconut milk

6 oz. green beans, cut into 1-inch

pieces (1½ cups)

1 Tbs. lime juice

1 | Heat oil in large saucepan over

medium-high heat. Add caulifl ower and

white parts of green onions; sauté

5 minutes, or until vegetables begin to

brown. Add curry paste, and sauté

1 minute more.

2 | Add broth and tomatoes with their

juice. Bring to a boil, reduce heat to

medium-low, and simmer 10 minutes.

3 | Add coconut milk and green beans,

and simmer 5 minutes, or until beans

are tender.

4 | Stir in lime juice and remaining

green onions. Season with salt and

pepper, if desired.


4 g total fat (2 g sat fat); 13 g carb; 0 mg chol;


Spicy Tofu StewServes 6 | 30 minutes or fewer

Roasted and fresh bell peppers add

a hint of sweetness to a satisfying stew

that gets extra heat from prepared

chile sauce.

1 16-oz. jar roasted red peppers,

rinsed and drained

2 Tbs. sambal oelek chile paste or

chile-garlic sauce, such as Huy Fong


1 16-oz. pkg. fi rm or extra-fi rm tofu,

cut into 1-inch cubes

2 medium bell peppers, thinly sliced

(2 cups)

1 10-oz. pkg. frozen baby spinach

1 | Combine roasted peppers and chile

paste in blender or food processor; purée

until smooth. Transfer purée to soup pot,

add broth and 2 cups water; bring to a boil.

2 | Add tofu cubes and bell peppers, and

simmer 5 minutes, or until bell peppers

are tender.

3 | Add spinach, and simmer 5 minutes,

or until spinach is bright green and soup

is heated through. Season with salt and

pepper, if desired.




Miso-Roasted Eggplant SoupServes 6 | 30 minutes or fewer

Miso-coated roasted eggplant provides a

rich, creamy base for a hearty blended soup.

¼ cup sweet white miso

¼ cup fresh orange juice

1 Tbs. mirin or dry white wine

2 tsp. brown sugar

1 Tbs. almond oil

2 medium eggplants (2 lb.),

sliced into ¼ -inch-thick rounds

1 medium onion, quartered and

thinly sliced (1½ cups)

½ cup unsweetened almond milk

2 Tbs. toasted sliced almonds,

for sprinkling

1 | Preheat oven to 400°F. Line 2 baking

sheets with foil; spray with cooking spray.

2 | Stir together miso, orange juice, mirin,

brown sugar, and almond oil in small bowl.

3 | Brush both sides of eggplant slices

with miso mixture, arrange in single layer

on baking sheets, and top with onion slices.

4 | Roast eggplants and onion 15 to 20

minutes, or until slightly caramelized.

5 | Transfer eggplants, onion, and any

liquid from baking sheets to blender. Add

almond milk and 2½ cups boiling water,

and purée until smooth, adding more

water if soup seems too thick. Season

with salt and pepper, if desired. Serve

sprinkled with toasted almonds.

PER 1-CUP SERVING 136 cal; 4 g prot; 4 g total

fat (<1 g sat fat); 24 g carb; 0 mg chol;


30 minutes

RED CURRY VEGETABLE SOUP

Mushroom Wonton SoupServes 6 | 30 minutes or fewer

This delicately fl avored soup is just the

thing for when you’re feeling under the

weather. Wonton wrappers are usually

found in the supermarket refrigerated

aisle near the produce section. You can

also fi nd them fresh or frozen at Asian

markets. For an even quicker version,

skip the wonton-making altogether and

use prepared wontons instead.

1 12-oz. pkg. sliced mushrooms

6 peeled medium carrots (5 thinly

sliced, 1 minced), divided

½ head bok choy (2 cups thinly sliced,

remaining minced), divided

6 Tbs. chopped fresh chives

1 Tbs. prepared black bean sauce

2 tsp. sesame oil

4 cups prepared mushroom broth

2 tsp. low-sodium soy sauce

24 wonton wrappers, such as

Twin Dragon brand

1 | Set aside 1 cup sliced mushrooms

in small bowl, and mince remaining

mushrooms. Combine minced mush-

rooms, minced carrot, and minced

bok choy with chives, black bean sauce,

and oil in medium bowl. (You should

have about 1½ cups.)

2 | Bring mushroom broth, 2 cups water,

and soy sauce to a boil in large stockpot or

saucepan. Add sliced mushrooms, sliced

carrots, and sliced bok choy; reduce heat

to medium-low, and simmer 10 minutes.

3 | Meanwhile, prepare wontons:

Lay out wonton wrappers on clean surface.

Spoon 1 heaping tsp. minced vegetable

mixture near one corner of each wrapper.

Brush all edges of each wrapper with

water. Fold wrappers into triangles,

pressing edges together to seal in fi lling.

Take two corners of triangle, press one

over other, and seal with more water.

(Wonton wrapper packages have

illustrations of folding process.)

4 | Add wontons to simmering broth,

and cook 5 minutes.




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BY Neal D. Barnard, MD

ask the doc

MA

RE

N C

AR

US

O

A Not at all. In fact, those carbs are a big part of the reason you’re losing

weight. Despite the bad rap that carbs have somehow acquired, a gram of

carbohydrate has only 4 calories. Compare that with a gram of fat, which has 9.

In other words, carbs are relatively low in calories. That’s one reason why the

majority of people in Japan and other Asian countries where they eat lots of rice

and noodles have customarily been thin. But people in these countries have been

gaining weight since the 1980s, when meaty Western eating habits started to

replace their rice-based diets.

So, if carbs are actually low in calories, how did bread, potatoes, and other

carb-rich foods get their reputation for being fattening? Well, think about how

they’re often served: mashed potatoes are drowned

in butter or gravy; spaghetti is doused with meat

sauce. What are fattening are the greasy toppings,

not the carbohydrate-rich foods themselves, which

are actually innocent bystanders.

Some people have suggested that carbs ought to

be fattening because of the glucose they contain.

When a carbohydrate molecule breaks apart in your

digestive tract, glucose enters your bloodstream;

glucose stimulates the release of insulin, which

escorts glucose into the body’s cells. The theory is

that this insulin release promotes weight gain. What

the theory’s proponents are forgetting is that

insulin release is triggered by proteins too. Just as

insulin helps glucose enter cells, it does the same for

the amino acids that are the building blocks of

protein. So it turns out that fi sh, beef, eggs, and

cheese trigger as much or more insulin secretion as

many high-carb foods.

What’s more, carbohydrates are a pretty big

group. Carbohydrates are in everything from table

sugar, candy, and doughnuts to whole-grain pasta,

fresh blueberries, and heirloom beans. You’ll want to

pick the healthiest representatives of the group,

such as whole grains, beans, fresh fruit, and veggies.

They are better choices than highly processed snack

foods where healthful fi ber is taken out and fatty

ingredients are added.

CO

UR

TE

SY

NE

AL

D.

BA

RN

AR

D,

MD

DOC ON CALL

Physicians Committee

for Responsible Medicine

President Neal D. Barnard,

MD, is the author, most

recently, of Power Foods

for the Brain.

I went vegetarian recently, and although I feel good and am losing weight, IÕm worried because I seem to be eating so many carbs. Is that bad?

What are fattening are the greasy toppingsÑthe

carbohydrate-rich foods are innocent bystanders.

More Cultures. One Capsule. Once a Day.

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Cook Your

RECIPE

Out

CONTEST!

ask the doc

A Let’s start by seeing how cultured

meat works: using current cell-culture

techniques, muscle cells taken from an

animal are made to multiply in a lab

dish, producing thin sheets of muscle

that, when layered, gain bulk to be

recognizable as meat. While the cells

that begin the process come from an

animal, cell cultures can last more or

less forever, requiring few if any

additional samples from actual animals.

For now, the process is expensive and

time-consuming. But evolving

technology is likely to change that.

So is it a better choice than

conventional meat? You be the judge:

Right now, about 1 million animals are

killed for food in the U.S. every hour. As

cultured meat replaces slaughterhouse

meat, fewer animals will be raised and

killed to put meat on people’s plates.

From an environmental standpoint, less

“real” meat will mean less feed grain

grown for livestock—and that will mean

less use of irrigation, fertilizers, and

pesticides. It will also mean less runoff

of fertilizer and fecal material into rivers

and streams and fewer methane-

belching cattle to contribute to climate

change. From a health standpoint,

cultured meat will be free of the

disease-causing bacteria (such as

salmonella and E. coli) that commonly

taint meat products. It will also be free

of the antibiotics now routinely fed to

livestock that contribute to the rise of

superbugs—antibiotic-resistant

organisms that are a growing problem.

And the meat itself could be cultured to

be lower in cholesterol and fat.

All of this is to the good. Even so,

test-tube meat will never match the

nutritiona l value of an apple or a serving

of brown rice. Our best choices will

always be vegetables, fruits, whole

grains, and legumes.

Are there any benefi ts to the test- tube meat that’s been in the news?

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Eating a wide variety of fruits and veggies is an easy task from spring to fall, but

winter produce (or lack thereof) makes it a little more challenging this time of year.

The solution? Round out your meals with tasty picks from the frozen food aisle. There,

you’ll fi nd perennial favorites peas, green beans, and cranberries, plus more exotic

items such as edamame and mangoes just waiting to brighten up your next meal.

Round out your winter produce picks with winners from the freezer aisle

BE

AT

RIZ

DA

CO

ST

A

Edamame Rice BowlServes 4 | 30 minutes or fewer

Frozen bell peppers and onions add

loads of fl avor to recipes, but their

texture can be a little limp. Chopping

the veggies into smaller pieces and

mixing them with edamame and brown

rice solves the problem.

2 14.4-oz. pkg. frozen bell pepper

stir-fry vegetables, such as Birds Eye

1 12-oz. pkg. frozen shelled edamame,

such as Seapoint Farms

½ cup shiitake sesame vinaigrette,

such as Annie’s

1 Tbs. grated fresh ginger

3 cups cooked brown rice

1| Pulse frozen bell pepper stir-fry

vegetables in food processor until

coarsely chopped.

2 | Coat wok or large skillet with

cooking spray, and heat over medium-

high heat. Add chopped stir-fry

vegetables, edamame, ¼ cup vinai-

grette, and ginger, and stir-fry

3 to 5 minutes, or until vegetables have

thawed and released their juices and

most of liquid has evaporated. Add

rice and remaining ¼ cup vinaigrette,

and stir-fry 5 minutes more, or until

rice and vegetables begin to brown.

Season with salt and pepper, if desired.

PER 1½ -CUP SERVING 442 cal; 15 g prot;

19 g total fat (1 g sat fat); 55 g carb;

0 mg chol; 281 mg sod; 9 g fi ber; 3 g sugars

shiitake sesame vinaigrette

bell pepper stir-fry vegetable mix

ginger

g

brown rice

FREEZER PLEASERS

shelled edamame

32

5 ingredients BY Frances Largeman-Roth, RD


BE

AT

RIZ

DA

CO

ST

A

CRANBERRY-PEAR TARTE TATIN


5 ingredients

pears

unsalted butter

dark brown sugar

frozen cranberries

Cranberry-Pear Tarte TatinServes 8

Tarte Tatin is a French upside down pie that’s

traditionally made with apples. Here, tangy

frozen cranberries tame the sweetness of

fresh pears and a golden caramel topping.

1 sheet frozen puff pastry, thawed

(½ 17.3-oz. pkg.)

1 tsp. plus 1 Tbs. unsalted butter, divided

½ cup packed dark brown sugar

1½ cups frozen cranberries, rinsed but

not thawed

4 fi rm, ripe pears, such as Bartlett

(2 lb.), peeled, cored, and thinly sliced

1 | Preheat oven to 400°F. Roll puff pastry

into 12-inch circle on sheet of wax paper.

Refrigerate until ready to use.

2 | Coat bottom and sides of 10-inch

cast-iron or ovenproof skillet with 1 tsp.

butter. Spread brown sugar in even layer

over bottom of skillet, and top with

cranberries. Arrange pear slices in concen-

tric circles, starting from outside edge of

pan. Make 2 layers of pears.

3 | Place skillet on burner, and cook

15 minutes over medium-high heat.

Transfer skillet to oven, and cook 15 minutes

more. Dot pear-cranberry mixture with

remaining 1 Tbs. of butter, and lay puff

pastry round over top.

4 | Return pan to oven, and bake

30 minutes more, or until pastry is

golden. Cool 15 to 20 minutes. Loosen

edges of crust with spatula, then place

large plate face down over pastry, and

invert tart onto plate. Transfer any

cranberries left in pan to top of tart.

PER SLICE 264 cal; 3 g prot; 10 g total fat

(4 g sat fat); 42 g carb; 5 mg chol; 155 mg sod;

5 g fi ber; 25 g sugars

puff pastry

Mango and Black Bean SaladServes 4

Mangoes taste great fresh or frozen. Keep a bag on hand in the freezer for baked

goods, salads, sauces, and snacks.

frozen mangoblack beanscayenne pepper jicamalime

1 lime, juiced and zested

(2 Tbs. juice, 1 tsp. zest)

¼ tsp. ground cayenne pepper

1 15-oz. can low-sodium black beans,

rinsed and drained

1 10-oz. bag frozen mango chunks,

thawed and cut into ¼ -inch pieces

1 cup peeled, diced jicama

Whisk together lime juice, lime zest,

and cayenne pepper; season with salt,

if desired. Stir in black beans, mango

chunks, and diced jicama. Chill 1 hour

before serving.

PER 1-CUP SERVING 142 cal; 7 g prot;

<1 g total fat (<1 g sat fat); 31 g carb; 0 mg chol;


©2014 D

om

ino

Fo

od

s, In

c.

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Green Bean Curry with Peas and CashewsServes 4 | 30 minutes or fewer

Frozen green beans and peas are simmered and then sautéed with a prepared Indian

curry paste for a spicy dish that can be served on its own or with warmed naan bread

or steamed rice.

½ cup raisins

2 Tbs. mild Indian

curry paste,

such as Patak’s

4 cups frozen

green beans

2 cups frozen peas

1 cup coarsely

chopped roasted

unsalted cashews

1 | Place raisins in measuring cup, and cover with

enough boiling water to make 1 cup. Let stand 5 minutes.

Drain, and reserve liquid.

2 | Combine curry paste with ¼ cup raisin-soaking

liquid in large skillet. Cook 1 minute over medium-high

heat, or until curry paste darkens and becomes fragrant.

3 | Add green beans, raisins, and remaining raisin-

soaking liquid; cover skillet, and cook 2 minutes.

Add peas, stir to coat vegetables with liquid, cover, and

cook 2 minutes more, or until peas are mostly defrosted.

Season with salt and pepper, if desired, and cook

3 to 4 minutes more, uncovered, or until skillet is dry

and vegetables are bright green and tender. Serve

sprinkled with cashews.

PER 1½ -CUP SERVING 383 cal; 11 g prot; 18 g total fat (3 g sat fat);

46 g carb; 0 mg chol; 176 mg sod; 10 g fi ber; 20 g sugars

BE

AT

RIZ

DA

CO

ST

A

5 ingredients

cashewsraisinsIndian

curry pastefrozen peas

frozen green beans

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The easiest way to cheer up

your kitchen in the middle of

winter? Grow herbs indoors.

With a few fresh sprigs at your

fi ngertips, you can add instant

fl avor to everything from

smoothies to soups. Most

herbs do well in pots, but n ot

all thrive inside. Here, we off er

expert advice to ensure you’ll

have a steady supply of fi ve

hardy favorites all season long.

BAY

Bay grows into a huge shrub in warmer climates, but this evergreen happily resides in pots, often trimmed into an attractive topiary shape. If you fi nd the taste of fresh bay to be bitter, let the leaves dry for a week to 10 days before using (they should snap in half easily). To harvest, use scissors to clip off sets of the glossy, deep-green leaves.

To make an aromatic bay-infused cream, place 5 fresh or dried bay leaves

in heavy cream or coconut milk, and heat until the liquid is hot but not

boiling. Remove from the stove, steep 10 minutes, then strain out the

leaves, and swirl a spoonful into chilies, soups, and stews.

MINT In the garden, mint tends to take over, making it the perfect candidate for growing in a pot. If you have room for only one container of mint, choose spearmint—its fl avor blends well in both sweet and savory dishes. To encourage new growth when harvesting, snip off sprigs right above a pair of leaves, leaving at least half the length of each stem below.

Ease an upset stomach by pouring 2 cups of boiling water over 3

4-inch sprigs of mint and steeping 10 minutes. Drink the tea hot or cold.

Bay

Mint

Italian Parsley

Variegated Lemon Thyme

Chives

January/February | 2014 | vegetariantimes.

planet home

38

BY Willi Galloway

PHOTOGRAPHY Crystal Cartier

TAKE YOUR PICK

Our guide to growing (and using) indoor herbs

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ITALIAN PARSLEY More than just a garnish, Italian parsley is an unbeatable herb for fl avoring vinaigrettes,

sauces, and soups. Its fl at, serrated leaves emerge from the center of the plant, so harvest

stems from the outside in, cutting them off near the soil line. Never take more than a

third of the stems at one time—the plant needs some leaves to continue growing.

Add a dose of good-for-you greens to breakfast by blending a few tablespoons

of parsley leaves into a blueberry smoothie.

CHIVES Try either garlic chives, which have white star-like fl owers and fl at, solid leaves with a

mild garlic fl avor; or regular chives, which have round, hollow, onion-fl avored leaves

and purple pompom fl owers. Clip off leaves in small clumps, harvesting the outermost

ones fi rst.

Make herb butter by stirring a few tablespoons of minced chives into a stick of

softened butter or buttery spread, along with a teaspoon each of chopped

capers and Dijon mustard. Melt the butter over steamed veggies.

VARIEGATED LEMON THYME This low-growing herb sports pretty green leaves dappled with yellow. Its bright, lemony

fl avor adds delicious herbal undertones to dishes. Use scissors to snip off sprigs, making

the cut right above a set of leaves and harvesting no more than a third of each stem.

Smear goat cheese on a sheet of thawed puff pastry, leaving a 1-inch border.

Top with roasted root veggies, and sprinkle with 2 teaspoons of lemon thyme

leaves. Bake at 400°F 20 minutes, or until golden.

GEAR UP!EcoForms Containers Made from

rice hulls, these biodegradable

containers are designed to last for

up to 10 years of indoor use. They

come in a variety of shapes and sizes

(we love Bowl 7, shown above at left

and right). $4.99; ecoforms.com

Compact Tabletop SunLite Garden

A steel-framed grow light that

provides the right amount of light for

indoor plants, and the light fi xture

adjusts to accommodate herbs as

they grow. $149; gardeners.com

Mini Herb Snips The powder-coated

steel handles of these herb scissors

(shown on p. 38) are spring-loaded,

which makes harvesting a breeze,

and the needle-nose blades allow

for precision snipping. $14.95;

williams-sonoma.com

GR

OW

ING

TIP

S PLANT SEEDLINGS Indoor herbs grow best from

seedlings as opposed to seeds. Buy starter plants at a local

nursery or online from Territorial Seed (territorialseed.com),

and plant seedlings at the same depth they were growing

in their nursery containers. Use a regular potting mix for

mint, parsley, and chives. Bay and thyme like very well-

drained soil, so plant them in a 1:1 ratio of cactus mix and

regular potting soil.

GO BIG Choose pots that are at least 5 inches wide and

deep—any smaller and you risk root-bound plants. Once the

bay plant reaches 8 to 12 inches, repot it into a 1-gallon (or

larger if you can spare the space) container. Grow one plant

per pot, and make sure the pots have holes in the bottom

so water can drain out.

LET THERE BE LIGHT To avoid plants growing weak and

spindly from a lack of light, place them in a sunny south-

facing window that gets at least 6 hours of bright sunlight

every day. Even better, set them under a grow light that

stays on for 16 hours a day and off for 8 hours at night.

Using supplemental light encourages more robust growth.

WATER SPARINGLY The roots of pot-grown plants are

prone to rotting: indoor herbs most often die from soil that

stays too wet, rather than overly dry. Test the soil moisture

frequently with the tip of your fi nger, and water only if the

soil is dry down to the top of your fi rst knuckle.

INCREASE HUMIDITY Indoor herbs prefer drier soil,

but their leaves appreciate a bit of humidity. Set the pots on

a shallow tray fi lled with river rocks. Fill the space between

the rocks with water, making sure that the bottoms of the

pots stay above the water line. As the water evaporates,

it helps humidify the air directly around the plants.

FERTILIZE LATER Wait to fertilize until daylight hours

begin to lengthen in spring and the plants begin to actively

grow. Water the plants with a liquid organic fertilizer, such

as Dr. Earth Liquid Solution Concentrate, once a month.

Follow the fertilizer application rates and directions on

the label.

Willi Galloway is the author of the edible gardening book Grow

Cook Eat: A Food Lover’s Guide to Vegetable Gardening.


planet home

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not tonight, I’m too tired.

42

The handy small appliance isn’t just for rice

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rice cooker meals

BY Julie Morris

technique

Flawless beans, tender vegetables,

epic stews—aand perfect rice. T These

are just a few of the many reasons the

electric rice cooker has become a go-to

kitchen staple in so many healthful

households. Rice cookers use “slow-

cook” technology: a large pot sits on top

of a heated plate to maintain an even

temperature. Automatic cooking times

and programmable heat settings

transform simple recipes into rich,

mouth-watering meals.

YELLOW SPLIT

PEA DAL, p. 44

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NOOK is a registered trademark of Barnes & Noble, Inc. NOOK® Tablets is a trademark of Barnes & Noble, Inc.

Kindle and the Kindle Fire are trademarks of Amazon.com, Inc. or its affiliates.

vegetariantimes.com/tablet

Experience magazine

in a whole new way!

Now on the iPad, NOOK® Tablets and Kindle Fire.


Yellow Split Pea DalServes 4

You can easily master this classic

Indian dish in a rice cooker. If your

cooker comes with a steamer basket,

try steaming fresh caulifl ower or

broccoli to accompany the dal.

2 Tbs. coconut oil

1 small yellow onion, fi nely chopped

(1 cup)

6 cloves garlic, minced (2 Tbs.)

½ cup fi nely chopped carrots

1 tsp. cumin seeds

1 tsp. turmeric powder

2 tsp. red pepper fl akes, plus more

for garnish

1½ cups dried yellow split peas

1 lemon, juiced (2 Tbs.)

½ cup cilantro leaves,

for garnish, optional

1 | Set rice cooker setting to “sauté”

(or similar), and preheat 2 to 3 minutes.

Add coconut oil, and heat 1 minute more.

Add onion, garlic, and carrots, and sauté

5 to 6 minutes, or until vegetables are

softened. Add cumin, turmeric, and red

pepper fl akes; cook 1 minute more.

2 | Adjust rice cooker setting to

“slow cook” (or similar). Pour in 4 cups

water, stir in split peas, and season with

salt and pepper, if desired. Cover, and

cook 3 to 4 hours, or until peas are soft.

Thin dal with water, if desired. Serve

drizzled with lemon juice, and garnish

with cilantro (if using).

PER 1¼ -CUP SERVING 344 cal; 16 g prot;



Black-Eyed Pea Chili Serves 4

Like any good chili, this black-eyed pea

version is even tastier the second day.

½ lb. dried black-eyed peas (1¼ cups)

2 Tbs. coconut oil

1 small onion, diced (1 cup)

1 small green bell pepper, diced (1 cup)

2 cloves garlic, minced (2 tsp.)

1 15-oz. can fi re-roasted tomatoes

2 Tbs. tomato paste

1 Tbs. chili powder

1 cup low-sodium vegetable broth

4 green onions, thinly sliced (½ cup)

1 | Place black-eyed peas in large bowl,

add 2 qt. water, and soak 8 hours, or

overnight at room temperature. Drain,

and rinse well.

2 | Set rice cooker setting to “sauté” (or

similar), and preheat 2 to 3 minutes. Add

coconut oil, and heat 1 minute more.

Add onion, and sauté 3 to 4 minutes;

then add bell pepper and garlic, and sauté

3 to 4 minutes more, or until bell pepper

and onion have softened. Stir in toma-

toes, tomato paste, and chili powder, and

simmer 2 to 3 minutes.

3 | Adjust rice cooker setting to “slow

cook” (or similar). Pour in black-eyed peas

and broth. Cover, and cook 5 to 6 hours,

or until beans are tender. Season with salt

and pepper, if desired, and serve topped

with green onions.

PER 1½ -CUP SERVING 308 cal; 15 g prot;



technique

1 | AROMA DIGITAL RICE COOKER & FOOD STEAMER Simple is the name of

the game, thanks to the one-touch features of this budget-friendly 20-cup machine.

A convenient 15-hour delay timer allows for plan-ahead meals that are ready when

you are. $39.99; aroma-housewares.com

2 | ZOJIRUSHI MICOM RICE COOKER AND WARMER The Rolls-Royce of rice cookers

uses computer technology to fi ne-tune cooking times and temperatures. Attention to

detail can be seen through the extended menu settings, which include all types of rice, as

well as a delay timer for hands-free cooking. Available in 5.5-cup capacity, $244 (shown);

or 10-cup, $268; amazon.com

3 | VITACLAY CHEF 2-IN-1 RICE N’ SLOW COOKER A nice alternative to nonstick

cookware, this 6-cup rice cooker combines sleek digital features with authentic clay pot

cooking. While its natural unglazed materials can require a little extra care, the porous

clay pot helps bring out the natural sweetness and earthy fl avor in foods. $119.99;

vitaclaychef.com

4 | BREVILLE RISOTTO PLUS This 10-cup combination cooker is attractive enough to

leave on the counter and off ers a variety of easy-to-use settings—rice, steam, slow cook

(high or low), sauté, and its signature risotto setting. Includes a steam basket for

vegetables. $129.99; brevilleusa.com

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TOMATO RISOTTO WITH PINE NUTS


pepper, if desired. Top with basil and pine

nuts, and drizzle with truffl e oil (if using).




Pinto Beans and Winter Greens BowlServes 6

Winter greens are gently cooked in

a seasoned bean cooking liquid for

a brothy, comforting meal in a bowl.

1 lb. dried pinto beans, picked over and

rinsed (2½ cups)

2 Tbs. coconut oil

1 small onion, fi nely chopped (1 cup)


1 red jalapeño chile, minced

6 cups winter greens such as kale, chard,

or collards, thinly sliced into chiff onade

1 cup cilantro leaves, minced, for garnish

1 cup fresh parsley leaves, minced,

for garnish

3 limes, cut into wedges, for garnish

1 | Soak beans 8 hours or overnight in

large bowl with 2 qt. water and 1½ Tbs.

salt. Drain, and rinse well.



Add coconut oil, and heat 1 minute more.

Add onion, garlic, and jalapeño, and

sauté 3 to 4 minutes, or until vegetables

are softened.

3 | Adjust rice cooker setting to “slow

cook” (or similar). Pour in soaked beans

and enough water to cover beans by

1 inch (about 6 cups). Cover, and cook

3 to 4 hours, or until beans are tender

and cooked through.

4 | Fold in greens 1 handful at a time.

Cover, and cook 10 to 15 minutes more,

or until greens are bright green and

tender. Serve garnished with cilantro,

parsley, and lime wedges.




After fi ne-tuning the recipes for this story,

cookbook author Julie Morris has enough slow-

cooked meals to last her through the winter.

Tomato Risotto with Pine NutsServes 6

The gentle heat of a rice cooker turns

out perfect no-stir risottos.

¼ cup pine nuts

2 Tbs. olive oil


2 cups Arborio rice

1½ lb. Roma tomatoes, grated (3 cups)

½ cup dry white wine, such as

Sauvignon Blanc


1 cup low-sodium tomato juice

¼ tsp. salt

1½ cups fresh basil, thinly sliced

into chiff onade

White truffl e oil, for drizzling, optional



Add pine nuts, and toast 5 to 6 minutes,

or until golden brown. Remove pine nuts

from cooker, and set aside.

2 | Add oil to rice cooker, and heat

1 minute. Stir in garlic, and heat

2 to 3 minutes, or until golden, stirring

occasionally. Pour in rice, and cook

2 to 3 minutes, stirring constantly. Stir

in tomatoes, and cook 3 to 4 minutes.

Add wine, and simmer 5 minutes, or until

wine has cooked down.

3 | Adjust rice cooker setting to “risotto”

or “slow cook” (or similar). Add broth,

tomato juice, and salt; cover, and cook

20 to 30 minutes, or until risotto is

cooked through and soft. Let stand

5 minutes, then season with salt and

Cooking times and

settings may vary

among rice cookers.

Refer to your machine’s

manual for specifi c

instructions.

technique

*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease. ©2014 American Health, Inc. | 13-AH-1230 AmericanHealthUS.com

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RECIPES BY Fran Costigan

vegan gourmet

CRAZY FOR CHOCOLATEFrom truffl es to tortes, a chocolate master shares her art

In the vegan dessert world, pastry chef and culinary instructor Fran

Costigan is in a league of her own. Whether she’s teaching up-and-

coming vegan chefs in New York City or jetting off to London, Paris,

and other far-fl ung destinations to share her skills with an international

audience, her experience and dedication have earned the respect of fellow

chefs and chocoholics alike. When it comes to chocolate, Costigan reigns

supreme, as you’ll see in these recipes from her latest book, Vegan

Chocolate: Unapologetically Luscious and Decadent Dairy-Free Desserts.

Fran Costigan’s

book includes

many of her

favorite

recipes from

courses and

demonstrations

she’s given.

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Bittersweet Cashew Cream Truffl e SquaresMakes 36 truffles

We have Fran Costigan’s instructions for

coating truffl es in melted chocolate, but

you can skip the chocolate coating and

dust them with cocoa powder (sifted

through a small strainer) instead. This

recipe makes more Cashew Cream than

necessary; save the rest for another use.

CASHEW CREAM

1 cup whole raw cashews

¼ cup agave nectar or pure Grade B

maple syrup

1 tsp. pure vanilla extract

¼ tsp. guar gum

TRUFFLES

17 oz. dark chocolate (72% to 75%

cocoa), chopped, divided

1 tsp. pure vanilla extract

¼ cup toasted cashews, ground or

chopped fi ne, optional

1 | To make Cashew Cream: Rinse

cashews, cover with cold water, and soak

3 hours, or overnight. Drain, then blend

with 2⁄3 cup room temperature water,

agave, and vanilla, starting on low blender

speed, and quickly increasing to high

speed. Blend 1 minute, or until perfectly

smooth. Add guar gum, and blend at low

speed 30 seconds, then blend at high

speed 1 minute.

2 | Pour 1 cup Cashew Cream into

small saucepan, and set aside.

3 | To make Truffl es: Process chopped

chocolate in food processor until

powdered. Add 7 oz. chocolate to

Cashew Cream in saucepan, and cook

1 minute over low heat, stirring slowly

and constantly until chocolate is about

two-thirds melted. Remove pan from

heat, and continue to stir gently until

chocolate is completely melted into

a smooth ganache. Stir in vanilla.

4 | Line 8-inch square baking pan with

parchment paper large enough to hang

over sides. Spoon ganache into pan,

smooth top, and chill 2 hours, or until

fi rm. Freeze 4 hours, or overnight.

5 | Lift ganache block onto cutting

board with help of parchment paper.

Square edges with sharp knife, and

cut block into 36 square Truffl es. Return

to freezer.

6 | To coat Truffl es with chocolate: Place

8 oz. powdered chocolate in deep,

heat-proof bowl set over saucepan of

barely simmering water. Stir once or twice

until chocolate is almost melted.

(Chocolate should be 100° to 110°F.)

Remove bowl from saucepan, add

remaining 2 oz. unmelted chocolate, and

whisk vigorously until all chocolate is

melted. Check temperature with instant-

read thermometer: when temperature

drops into low 80°s, return bowl to

saucepan, and slowly bring temperature

back up to between 88°F and 90°F.

7 | Remove Truffl es from freezer, and let

stand at room temperature 5 minutes.

Drop 1 Truffl e into center of melted

chocolate, and use a thin-tined fork or

chocolate dipping fork to submerge.

Remove Truffl e with fork, and hold over

bowl until dripping subsides. Wipe

bottom of Truffl e gently on side of bowl,

and place on parchment-lined baking

sheet to set. Repeat with remaining

Truffl es. Refrigerate 5 to 10 minutes to

harden coating. Drizzle with remaining

tempered chocolate, if desired, and

sprinkle with ground cashews, if using.

PER TRUFFLE 83 cal; 1 g prot; 7 g total fat

(4 g sat fat); 8 g carb; 0 mg chol; <1 mg sod;


vegan gourmet

Silke Ullmann is a registered dietitian

who provides nutritional guidance

for Almased. Contact Silke at

[email protected].

T he conversion of food to en-ergy is what helps us burn calories, get rid of excess

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Created over 25 years ago by Ger-man holistic therapist Hubertus Trouillé, Almased has become Ger-many’s most popular diet product. With Almased, you can lose weight without hunger or cravings and feel more energized and youthful in the process. The formula can even be used by people with diabetes. Its positive effects have been docu-mented in over ten years of clinical studies. The program is easy to fol-low and the results will amaze you - give it a try! Almased is more than a diet, it’s a way of life.

T

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Your Almased Diet Plan

Week 1 Replace all 3 meals with an Almased

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each). In addition, drink plenty of veg-

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mention Vegetarian Times.


THE NO-OIL-ADDED CHOCOLATE TORTE TO LIVE FOR WITH BITTERSWEET GANACHE GLAZE


vegan gourmet

1 | To make Torte: Preheat oven to

350°F. Oil sides and bottom of 9-inch cake

pan, and line with parchment circle.

2 | Sift fl ours, cocoa, sugar, arrowroot,

baking powder, baking soda, salt, and

cinnamon into bowl. Whisk to aerate.

3 | Whisk together coconut milk,

almond milk, maple syrup, vanilla,

chocolate extract (if using), and vinegar.

Whisk dry mixture into wet mixture until

smooth. Pour into prepared pan, and bake

25 to 30 minutes, or until toothpick

inserted into center comes out clean or

with just a few moist crumbs.

4 | Cool Torte in pan on wire rack,

10 minutes. Run thin knife around Torte,

and invert onto rack. Peel off parchment

paper. Invert Torte again, top side up, on

rack to cool completely. Chill 30 minutes.

5 | To make Bittersweet Ganache Glaze:

Place chocolate in bowl. Bring almond

milk, sugar, and salt to a simmer in

saucepan. Pour hot milk over chocolate to

submerge completely. Cover bowl with

plate, and let stand 4 minutes. Add vanilla

and oil (if using), and whisk from center

out until smooth and glossy. Strain

ganache into bowl, and let thicken at

room temperature 15 to 25 minutes, or

until ganache coats a spoon thickly, but

remains pourable.

6 | Pour cooled glaze over cooled Torte.

Chill until glaze is set.




Gluten-Free Brownie BitesMakes 24 mini brownies

Prune purée is the secret ingredient that

keeps these morsels chewy and tender.

Be sure to check the label of your

gluten-free baking mix: if xanthan gum

is not listed, add the optional ¼ tsp.

xanthan or guar gum to this recipe.

½ cup plus 2 Tbs. gluten-free

all-purpose baking mix

¼ cup unsweetened Dutch-process

cocoa powder

¼ cup sugar

3½ Tbs. whole cane sugar, such as

Sucanat, ground in blender until

powdered

¾ tsp. aluminum-free baking powder

½ tsp. fi ne sea salt

¼ tsp. baking soda

¼ tsp. xanthan or guar gum, optional

¼ cup mild-fl avored olive oil

¼ cup nondairy milk

1 2-oz. jar organic baby food prunes

or plums

1 Tbs. pure vanilla extract

¼ tsp. chocolate extract, optional

¼ cup gluten-free, vegan mini

chocolate chips

1 | Position rack in center of oven,

and preheat oven to 325°F. Coat mini

muffi n pan cups with cooking spray.

2 | Sift baking mix, cocoa powder,

sugars, baking powder, salt, baking soda,

and xanthan gum (if using) into large

bowl. Whisk mixture to aerate.

3 | Whisk together oil, nondairy milk,

baby food prunes, vanilla, and chocolate

extract (if using) in small bowl. Mix

liquid ingredients into dry ingredients

with rubber spatula. (Batter will be thick.)

Stir in chocolate chips.

4 | Fill each baking cup two-thirds full.

Bake 12 to 13 minutes, or until brownies

have risen and feel set when lightly tapped.

5 | Cool pan 5 minutes on wire rack.

Use small off set spatula to lift brownies

onto wire rack. Cool completely. For best

fl avor, refrigerate 1 hour before serving.

PER BROWNIE BITE 65 cal; <1 g prot; 3 g total fat

(<1 g sat fat); 9 g carb; 0 mg chol; 102 mg sod;

<1 g fi ber; 5 g sugars

The No-Oil-Added Chocolate Torte to Live For with Bittersweet Ganache GlazeServes 10

The only oil this rich, decadent torte needs

goes on the pan. The optional oil called for

in the glaze gives it a lovely sheen.

TORTE

½ cup all-purpose fl our

½ cup minus 1 Tbs. whole-wheat

pastry fl our

¼ cup plus 1 Tbs. unsweetened

Dutch-process cocoa powder

¼ cup sugar, fi nely ground in blender

1½ Tbs. arrowroot powder or

cornstarch

1 tsp. aluminum-free baking powder

1 tsp. baking soda

½ tsp. fi ne sea salt

¼ tsp. ground cinnamon

½ cup unsweetened full-fat coconut

milk (do not use light), stirred

½ cup almond milk or water

½ cup Grade B pure maple syrup

1 tsp. vanilla extract

1 tsp. chocolate extract, optional

1 tsp. apple cider vinegar

BITTERSWEET GANACHE GLAZE

8 oz. dark chocolate (70% to 72%),

fi nely chopped

1¼ cups almond milk or soymilk

2 Tbs. sugar

1 pinch fi ne sea salt

1¼ tsp. pure vanilla extract

2 tsp. mild-fl avored olive oil, optional

To order, visit yogajournalstore.com

or call 1-800-I-DO-YOGA (436-9642)

BUY

NOW

AT VT, WE LOVE a good root vegetable medley as much as anyone else. And those hearty greens such as kale, collards, and cabbage? Can’t get enough of them. Still, when the cold weather really sets in, there are times when we want dishes with a little zing and a splash of razzle-dazzle color to contrast with the cozy, comforting tastes of winter. Enter zingy citrus and exotic fruits, which make dazzling additions to a wide array of recipes.

W I N T E R

54

RECIPES BY Selma Brown Morrow

PHOTOGRAPHY Victoria Wall Harris FOOD STYLING Vivian Lui PROP STYLING Scott Horne

Citrus and exotic

fruits add instant

bling to cold-

weather cooking

55vegetariantimes.com | January/February | 2014

Black Bean Tostadas with Kiwifruit SalsaServes 4 | 30 minutes or fewer

Marinating onions in lime juice for

just 15 minutes develops the fl avors

of a quick-stir fruit salsa. Taste the

jalapeño before you add it to the

salsa; fresh chiles can vary in heat

and intensity.

½ cup chopped white onion, plus 1⁄3 cup

minced white onion, divided

1 Tbs. lime juice

¼ tsp. salt

3 medium kiwifruit, peeled and diced

½ cup coarsely chopped cilantro

1 Tbs. fi nely chopped jalapeño chile

3 dried New Mexico chiles, seeded and

cut into small pieces

2 tsp. olive oil

1 15-oz. can black beans, drained,

liquid reserved

4 tostada shells

1 cup plain nonfat Greek yogurt

1 | Toss together chopped onion,

lime juice, and salt in bowl. Let stand

15 minutes, stirring occasionally. Stir

in kiwifruit, cilantro, and jalapeño.

2 | Grind dried chiles to fi ne particles

(like sugar) in spice mill or coff ee

grinder; set aside.

3 | Heat oil in nonstick skillet over

medium heat. Add minced onion,

cover, and cook 5 minutes, or until

softened, stirring occasionally. Add

beans, ½ cup reserved bean liquid,

and 2½ tsp. ground chiles. Mash beans,

leaving some whole for texture.

Cook 5 minutes, or until mixture is

thickened, but moist, stirring often.

4 | Place 1 tostada shell on each plate.

Divide bean mixture among tostadas,

leaving ½-inch border. Top each with

¼ cup yogurt and ¼ cup salsa; dust

with ground chiles. Serve with

remaining salsa.

PER TOSTADA 241 cal; 12 g prot; 6 g total fat



Kiwifruit tastes like

a summer fruit, but

the fuzzy orbs are

harvested in the fall,

then stored and

marketed throughout

the winter like apples

and pears.

I W I F R U I T

56

Root Veggies with Pineapple, Lemon, and Mint Butter SauceServes 8 | 30 minutes or fewer

The sweet-tart fl avor of pineapple

enhances the natural sweetness of

root vegetables.

1 golden beet, cut into chunks (8 oz.)

1½ cups chilled pineapple juice, divided

2 strips Meyer lemon peel or lemon peel

2 large carrots, cut into 1-inch chunks

2 large parsnips, cut into 1-inch chunks

1 large yam or sweet potato, quartered

lengthwise, then cut into chunks

1½ Tbs. fresh Meyer lemon juice or

lemon juice

3 Tbs. unsalted butter, diced

¼ small pineapple, cored, halved

lengthwise, and cut crosswise into

½ -inch chunks (¾ cup)

1⁄3 cup coarsely chopped fresh mint,

for sprinkling

1 | Place beet chunks and 1⁄3 cup water in

small, microwave-safe bowl. Cover, and

cook on high power 7 minutes, or until

tender. Set aside; reserve cooking water.

2 | Bring 1 cup pineapple juice, 1 cup

water, lemon peel, and sprinkle of salt

to a boil in large nonstick skillet over

medium-high heat. Add carrots, parsnips,

yam, beet, and beet cooking water.

Cover, reduce heat to medium, and cook

12 minutes, or until all vegetables are

tender. Remove from heat.

3 | Hold sieve over skillet. Spoon

vegetables into sieve so liquids drain

back into skillet. Set sieve aside on foil.

Add remaining ½ cup pineapple juice and

lemon juice to skillet. Boil over medium-

high heat 4 to 5 minutes, or until juices

thicken almost to a glaze, stirring often

(do not let juices brown). Reduce heat to

low. Add butter, and whisk until sauce is

smooth. Season with salt and pepper,

if desired.

4 | Return vegetables to skillet, add

pineapple chunks, and cook 1 minute,

or until mixture is hot and coated with

sauce. Sprinkle with mint.

PER ¾ -CUP SERVING 125 cal; 1 g prot;



Radicchio, Kale, and Persimmon Greek SaladServes 4 | 30 minutes or fewer

Surprise! No tomatoes, cucumber, or

peppers, and no iceberg lettuce. Instead,

hearty greens, salty cheese, earthy olives,

and fi rm, sweet persimmons off er a whole

new look for a classic salad.

¼ cup olive oil

5½ tsp. white wine vinegar

1¼ tsp. dried Mexican oregano leaves,

crumbled

1 clove garlic, minced (1 tsp.)

2 large Fuyu persimmons, peeled and cut

into thin wedges

1 head radicchio, torn into 1-inch pieces

4 leaves lacinato kale, center ribs

removed, torn into 1-inch pieces

¾ cup crumbled feta cheese

¾ cup thinly sliced red onion

16 quartered kalamata olives, optional

Whisk together oil, vinegar, oregano,

and garlic in large bowl. Season with salt

and pepper, if desired. Add persimmons,

radicchio, kale, feta, onion, and olives

(if using), and gently toss until salad

leaves are coated with dressing.


fat (6 g sat fat); 29 g carb; 25 mg chol;


U Y U P E R S I M M O N S

Firm, sweet Fuyu persimmons are a late fall and early

winter fruit that can be eaten like an apple, or peeled

and added to raw and cooked dishes.

RADICCHIO, KALE, AND PERSIMMON GREEK SALAD

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57

Margarita Fruit Coupe Serves 4

Served in a dessert goblet known as a

coupe, this winter fruit salad gets extra

grown-up fl avor from the combination

of tequila and lime. If the fruit macerates

for longer than 1 hour, the juices will

increasingly dilute the liquor. So taste

before serving, and add more tequila

for more kick and/or more lime juice

for tartness.

2½ Tbs. silver tequila

2½ Tbs. sugar

1 Tbs. juice from Mexican or Key limes,

plus 1 lime, quartered, for garnish

1½ tsp. frozen orange juice concentrate,

thawed

1 pinch salt

1 1-lb. mango, peeled and diced

2 Fuyu persimmons, peeled and cut

into chunks

3 kiwifruit, peeled and diced

¼ medium pineapple, peeled and diced,

plus 8 thin pineapple slices for garnish,

divided

Kosher salt, for garnish

1 | Whisk together tequila, sugar,

lime juice, orange juice concentrate,

and salt in large, shallow bowl. Add

mango, persimmons, kiwifruit, and

diced pineapple. Chill at least 30 minutes

or up to 1 hour, stirring occasionally.

2 | Pour kosher salt onto small plate.

Dip 1 coupe or margarita glass into

fruit and syrup to moisten rim, then

dip rim into salt to coat. Repeat with

remaining glasses.

3 | Divide fruit and syrup among

prepared glasses. Garnish each coupe

with 2 pineapple slices and 1 lime wedge.

PER 1-CUP SERVING 270 cal; 3 g prot; <1 g total



58

Small, round tart Mexican or Key

limes have two seasons, late fall/

early winter and late spring.

Ripe fruits turn pale yellow, though

the limes are usually harvested

and sold green.

Mango Spice Cake with Mango CompoteServes 12

Lightly sweet, with a hint of spice, this

simple cake can be served for brunch,

tea, or dessert.

2 cups all-purpose fl our

2 tsp. ground cinnamon

1 tsp. ground ginger

1 tsp. baking soda

½ tsp. salt

4 large mangoes, peeled and diced,

divided (4 cups)

1¾ cups sugar, divided

½ cup saffl ower or sunfl ower oil

1 Tbs. apple cider vinegar

½ cup golden raisins

1½ cinnamon sticks, slightly cracked

with mallet

1 | Position 1 rack in center and 1 rack

in lowest position of oven, and preheat

to 350°F. Coat 8-inch square baking pan

with cooking spray.

2 | Whisk together fl our, cinnamon,

ginger, baking soda, and salt in medium

bowl. Purée 1½ cups mango chunks in

blender or food processor until smooth.

Transfer purée to bowl, and whisk in 1 cup

sugar, oil, and vinegar. Stir in fl our

mixture, then fold in raisins.

3 | Spread batter in prepared pan. Slide

large empty baking sheet onto bottom

rack in oven to diff use heat. Place cake

pan with batter on upper rack, and bake

28 to 30 minutes, or until toothpick

inserted in center of cake comes out clean.

Cool in pan on wire rack.

4 | Bring 1 cup water, remaining ¾ cup

sugar, and cinnamon pieces to a boil in

medium saucepan over medium heat.

Reduce heat to medium-low, and simmer

syrup 8 minutes, or until mixture is

reduced to 1 cup. Transfer syrup (with

cinnamon pieces) to shallow bowl to cool.

5 | Stir remaining 2½ cups mangoes into

syrup. Cut cake into 12 triangles, and

serve with compote spooned over top.

PER SERVING (1 SLICE CAKE WITH ¼ CUP COMPOTE)

325 cal; 3 g prot; 10 g total fat (<1 g sat fat);

60 g carb; 0 mg chol; 204 mg sod; 2 g fi ber;

41 g sugars

Los Angeles–based recipe developer Selma

Brown Morrow can fi nd locally grown citrus

and exotic fruits at her local farmers’ market.

Kent and Tommy Atkins mangoes

from Mexico, Guatemala, Brazil,

Ecuador, and Peru are abundant in

January and February. The best

test for ripeness is a gentle squeeze

to check that the fruit has a little

softness and give.

E X I C A N & K E Y L I M E S

E N T & T O M M Y A T K I N S

M A N G O E S


From the Super Bowl to

awards ceremonies,

with the Sochi Winter

Olympics and season

premieres thrown in for

good measure (Downton

Abbey, anyone?), January

and February are great

months for casual get-

togethers around the TV.

Clear off the coff ee table,

rearrange the furniture for

maximum viewer comfort,

and set out a selection of

familiar favorites to nosh

on as the action unfolds.

HOMEMADE TOMATO SOUP

MUSHROOM SLIDERS

OVEN-FRIED TRUFFLE “CHIPS”

INDIVIDUAL COBB SALADS

CHERRY TURNOVERS

MENU


BY Mary Margaret Chappell

PHOTOGRAPHY Christina Holmes FOOD STYLING Paul Grimes PROP STYLING Pamela Duncan Silver ILLUSTRATION Vidhya Nagarajan

TV PARTYINVITE GUESTS FOR AN EVENING OF

FABULOUS FOOD AROUND THE TUBE

easy entertaining

Homemade Tomato SoupServes 8 | 30 minutes or fewer

Once you’ve discovered how easy it is to make a great tomato soup,

you’ll wonder why you ever bought canned. For party fl air, use mini

cutters to cut sliced bread into shapes (stars, footballs, snowfl akes, or

simple triangles), which you can toast and fl oat on top of the soup.

2 Tbs. olive oil

1 medium onion,

chopped (1½ cups)

1 Tbs. tomato paste

2 cloves garlic, minced

(2 tsp.)

1 tsp. sugar

1 15-oz. can diced

tomatoes

1 vegetable bouillon

cube, optional

2 tsp. balsamic vinegar

½ tsp. dried thyme

1 | Heat oil in medium saucepan over

medium heat. Add onion, and sauté

5 minutes, or until soft and translucent.

Stir in tomato paste, garlic, and sugar,

and cook 1 minute, or until tomato paste

darkens. Stir in diced tomatoes, bouillon

cube (if using), balsamic vinegar, thyme,

and 4 cups water. Cover pan, bring soup

to a boil, then reduce heat to medium-low,

and simmer, covered, 15 minutes.

2 | Remove from heat, and blend soup with

immersion blender or in blender or food

processor until smooth. Season with salt and

pepper, if desired.

PER ½ -CUP SERVING 60 cal; <1 g prot; 3 g total fat

(<1 g sat fat); 7 g carb; 0 mg chol; 122 mg sod;



KEEP IT SMALLLadle soup into small bowls, tumblers, or demitasse cups that are easy to hold or fi t on a plate while guests sit on the couch.


Mushroom SlidersMakes 24 sliders

Sturdy homemade buns mean you can assemble these

sliders ahead of time, then pop them in the oven to warm

before serving.

SLIDERS

½ cup olive oil

3 Tbs. red wine vinegar

1 Tbs. Dijon mustard

1 Tbs. Italian seasoning

1 tsp. vegetarian

Worcestershire sauce

2 cloves garlic, minced

(2 tsp.)

24 large baby bella

mushrooms, stemmed

6 deli slices Gouda

cheese, cut into

quarters

24 thin tomato slices

24 slider-size torn lettuce

leaves

BUNS

1 0.25-oz. pkg. yeast

4½ cups all-purpose fl our

2 Tbs. sugar

2 tsp. salt

1½ tsp. baking powder

½ tsp. baking soda

4 oz. nonhydrogenated

vegetable shortening

or unsalted butter,

cut into cubes

1½ cups low-fat buttermilk

or 2 tsp. lemon juice

mixed with 1½ cups plain

soymilk, warmed

1 | To make Buns: Combine yeast with ¼ cup warm water (110°F)

in measuring cup. Set aside.

2 | Whisk together fl our, sugar, salt, baking powder, and baking

soda in large bowl. Add shortening, and rub with fi ngers until

shortening is incorporated into fl our mixture.

3 | Whisk yeast mixture into warm buttermilk, then stir into fl our

mixture—dough will be soft and light.

4 | Line 2 baking sheets with parchment paper, or coat with

cooking spray. Roll out dough to ¾ -inch thickness, and cut into 24

3-inch rounds. Place dough rounds on prepared baking sheets, and

set in warm place to rise 30 minutes.

5 | Preheat oven to 400°F. Bake Buns 10 to 13 minutes, or until

golden brown.

6 | To make Sliders: Combine oil, vinegar, mustard, Italian season-

ing, Worcestershire sauce, and garlic in large bowl. Add mushrooms,

and toss to coat. Marinate at room temperature 1 hour, or in the

fridge overnight.

7 | Preheat oven to 425°F. Drain mushrooms, and place curved side

down on baking sheet. Bake 15 to 20 minutes, or until browned and

most of juices have evaporated. Reduce oven heat to 350°F.

8 | Split Buns in half, and place bottoms on 1 baking sheet and tops

on another. Set 1 mushroom on each Bun bottom, and top with

1 piece Gouda cheese. Warm/toast Sliders and Buns in oven

7 to 10 minutes, or until cheese has melted. Layer each Slider with

tomato and lettuce, then top with Bun.

PER SLIDER 181 cal; 5 g prot; 8 g total fat (3 g sat fat); 22 g carb; 8 mg chol;


PERSONALIZE PORTIONS

Pack chips into tumblers or cups lined with paper napkins or parchment for single-size servings that stay warm longer.

63

Oven-Fried Truffl e “Chips”Serves 8

Short and thick, these oven-baked fries are modeled after British “chips.”

Parsley, Parmesan, and truffl e oil toppings give them a gourmet feel.

3 lb. Idaho or russet

potatoes, peeled

2 Tbs. olive oil

½ cup chopped fresh

parsley

¼ cup grated

Parmesan cheese,

optional

1 tsp. truffl e oil

1 | Cut potatoes into English-style “chips” by slicing length-

wise into ½ -inch-thick sticks. Transfer to large saucepan with

enough salted water to cover, and bring to a boil. Boil 2 minutes.

Drain, and cool.

2 | Preheat oven to 425°F. Line 2 baking sheets with parch-

ment paper. Toss potatoes with oil in large bowl. Spread in single

layer on prepared baking sheets, and bake 30 minutes, stirring

potatoes and switching baking sheets from top to bottom racks

every 10 minutes. Transfer potatoes to bowl, and toss with

parsley, Parmesan (if using), and truffl e oil. Season with salt and

pepper, if desired.

PER ½ -CUP SERVING 169 cal; 4 g prot; 5 g total fat (1 g sat fat); 29 g carb;

2 mg chol; 120 mg sod; 2 g fi ber; 2 g sugars

64

Cherry TurnoversMakes 18 turnovers

The puff pastry crusts of these tasty

turnovers get a quick sugar glaze when

they come out of the oven.

1 16-oz. bag frozen cherries

1 Tbs. plus ½ cup sugar, divided

1 Tbs. cornstarch

1 tsp. lemon juice

1⁄8 tsp. almond extract, optional

1 pinch ground cinnamon, optional

1 17.3-oz. pkg. frozen puff pastry

(2 sheets), thawed

1 | Place cherries and ¼ cup water in

medium saucepan, and bring to a boil.

Reduce heat to medium-low, and boil

5 minutes, or until juices begin to thicken,

crushing cherries with fork to break up.

2 | Combine 1 Tbs. sugar and cornstarch

in bowl. Whisk in lemon juice and 2 tsp.

water. Stir cornstarch mixture into

cherries, and cook 1 minute, or until juice

is thick. Remove from heat. Stir in almond

extract (if using) and cinnamon. Cool.

3 | Preheat oven to 400˚F. Roll out 1 puff

pastry sheet to 12-inch square. Transfer to

parchment paper, place on baking sheet,

and chill 10 minutes. Repeat with second

puff pastry sheet.

Individual Cobb SaladsServes 8 | 30 minutes or fewer

According to the legend, Cobb salad

was invented in the 1930s at the famed

Brown Derby restaurant in Los Angeles.

Our take on the ultimate Hollywood

Golden Age salad—a rich combination

of chopped lettuce, tomato, avocado,

(soy) bacon, blue cheese, and eggs—

needs just a little olive oil and lemon

juice for dressing.

2 romaine lettuce hearts (3 oz. each),

chopped (4 cups)

1 large tomato, fi nely diced (1½ cups)

1 avocado, fi nely diced (1 cup)

4 slices soy bacon, cooked and

crumbled

1⁄3 cup crumbled blue cheese (1½ oz.)

2 hard-boiled eggs, quartered

1 lemon, sliced into 8 wedges

Olive oil, for drizzling

Toss together romaine, tomato,

avocado, soy bacon, and blue cheese

in large bowl. Scoop ½ cup salad into

each of 8 ramekins, small bowls, or

old-fashioned cocktail glasses, and top

each salad with 1 wedge hard-boiled egg

and 1 wedge lemon. Serve olive oil on

the table so guests can drizzle their own.

PER SALAD 144 cal; 5 g prot; 13 g total fat

(3 g sat fat); 5 g carb; 51 mg chol; 208 mg

sod; 2 g fi ber; 2 g sugars

4 | On fl oured work surface, cut each

puff pastry sheet into 9 squares. Brush

edges of squares with water, then spoon

1 Tbs. cherry mixture in center of each

square. Gently fold dough from corner

to corner to form triangular turnovers;

press dampened edges together to seal.

Place turnovers upside down on parch-

ment-lined baking sheet, and return to

refrigerator to chill 10 minutes.

5 | Remove turnovers from refrigerator,

and crimp edges with fork. Score tops

with 3 small, shallow knife slashes. Bake

17 to 20 minutes, or until golden brown.

6 | Meanwhile, combine remaining

½ cup sugar and ¼ cup water in small

saucepan, and bring to a boil. Boil

1 minute, then remove from heat.

7 | Remove turnovers from oven, and

immediately brush with sugar syrup.

Cool 15 minutes before serving warm.

PER TURNOVER 155 cal; 2 g prot; 7 g total fat



PLAY UP PRETTY SHAPESIt doesn’t take much to make simple foods look spectacular when you arrange them in circles or rows (like the turnovers, below) and give them enough room to show off their natural beauty.

vegetariantimes.com | 2014 | January/February 65

RECIPES BY Victoria Abbott Riccardi

Broccoli raab may share part of its name with a more familiar green veggie, but the

similarities end there. “People get confused and associate it with broccoli, but it’s

not broccoli at all. Instead of having thick stems and big fl orets, broccoli raab is very

leafy, with small broccoli-like sprouts,” explains Mindy Bartholomae, who started

Breezy Hill Farm with her husband in Homeworth, Ohio, in part so she could grow

favorite vegetables such as broccoli raab. “I don’t think there’s anything that com-

pares to its pungent, almost turnip green–like fl avor.” Broccoli raab is at its leafi est,

tender best in winter months, meaning there’s no better time to give it a try.

1 FOOD 5 WAYS

Winter’s the best time to get to know this tasty bitter green

BROCCOLI RAAB


PHOTOGRAPHY Christina Holmes

FOOD STYLING Paul Grimes

PROP STYLING Pamela Duncan Silver

BROCCOLI RAAB

FLAT BREAD PIZZA, p. 71

67

At the market, look for leafy bunches with thin stems. “Check the stems’ cut ends to make sure they look green and tender,” advises Mindy Bartholomae of Breezy Hill Farm in Homeworth, Ohio. “Thick, white stems mean the broccoli raab is past its prime and may be woody.”

SHOP

SMART

PHILLY-STYLE BROCCOLI RAAB,

PROVOLONE, AND PORTOBELLO

SANDWICH

CHEESY SANDWICHES GET A HEALTHFUL KICK AND CRUNCH FROM SAUTÉED BROCCOLI RAAB.


Philly-Style Broccoli Raab, Provolone, and Portobello Sandwiches

IDENTITY CHECK

Serves 4

Cheesy sandwiches get a healthful kick

and crunch from sautéed broccoli raab.

2 lb. broccoli raab, trimmed

3 Tbs. olive oil, divided

½ tsp. red pepper fl akes

6 cloves garlic, minced (2 Tbs.)

1 cup chopped roasted red peppers,

optional

4 large portobello mushrooms, sliced

1 Tbs. balsamic vinegar

1 baguette, cut into 4 pieces and halved

4 slices provolone cheese, halved

1 | Preheat oven to 400°F.

2 | Bring 2 inches of water to a boil in

large saucepan. Add broccoli raab, cover

pan, and cook 4 minutes. Turn with tongs,

and cook 4 minutes more. Drain. Cool

5 minutes, and coarsely chop.

3 | Heat 2½ Tbs. oil in nonstick skillet

over medium heat. Add red pepper fl akes

and broccoli raab, and sauté 5 minutes, or

until tender. Stir in garlic, then roasted

peppers (if using). Transfer to bowl.

4 | Wipe out skillet, and heat remaining

1½ tsp. oil over medium-high heat. Add

mushrooms, and sauté 6 minutes.

Stir in vinegar, and cook 2 minutes more,

or until all liquid has evaporated.

5 | Toast baguette slices 6 minutes on

baking sheet in oven. Divide broccoli raab

and portobello slices among bread

bottoms, then top each with 2 cheese

half-moons. Return loaded sandwich

bottoms to oven, and bake 5 minutes.

Place tops over sandwiches.

PER SANDWICH 397 cal; 22 g prot; 16 g total fat



Broccoli raab has a few diff erent names as

well as a couple of look-alikes on the market.

Here’s what’s what:

BROCCOLI RAAB (aka broccoli rabe or rapini)

is a member of the turnip family. It has thin

stalks and a mixture of serrated leaves and

bud-like tops.

CHINESE BROCCOLI (aka Chinese kale) has

thick stems and fl oppy, paddle-shaped leaves.

It has a fairly sweet taste.

BROCCOLINI is the trademarked name of

a broccoli-and–Chinese broccoli hybrid. It has

thin, tender stems topped with small budded

clusters and a fl avor some liken to asparagus.


BROCCOLI RAAB

FRITTATA

ITALIAN JOB

Broccoli raab is best known in Italian cuisine, where it’s blanched,

sautéed in olive oil with lots of garlic, then eaten on its own or paired

with pasta. It also makes a perfect addition to a simple frittata.


Broccoli Raab Frittata Serves 4 | 30 minutes or fewer

Classic Italian fl avors are paired with

broccoli raab in this satisfying frittata.

1 Tbs. olive oil

1 large red onion, chopped (2 cups)

1 small orange bell pepper, chopped,

optional

1 Tbs. chopped oil-cured

sun-dried tomatoes

1 Tbs. minced fresh rosemary

2 cups chopped broccoli raab


5 large egg whites

3 large whole eggs

¾ cup shredded Swiss or

Gruyère cheese

1 | Preheat broiler. Coat 10-inch

ovenproof skillet with cooking spray.

2 | Heat oil in skillet over medium heat.

Add onion and bell pepper (if using),

sun-dried tomatoes, and rosemary; sauté

10 minutes. Add broccoli raab and garlic,

and cook 10 minutes more.

3 | Whisk together egg whites, eggs,

and 1⁄3 cup water in bowl. Stir in cheese.

4 | Pour egg mixture over vegetables in

skillet, and cook 2 minutes, using rubber

spatula to gently pull edges of frittata in

toward center of skillet so uncooked egg

can fl ow onto pan surface. When egg

mixture has nearly set, place skillet under

broiler 2 minutes, or until top is set and

has puff ed and browned slightly. Let

stand 5 minutes, then run spatula around

edges, and slice into wedges.

PER WEDGE 229 cal; 17 g prot; 13 g total fat

(5 g sat fat); 12 g carb; 158 mg chol;


Broccoli Raab Flat Bread PizzaServes 6 | 30 minutes or fewer

Grab a package of prepared dough and

a jar of your favorite tomato sauce to

make an easy pizza that gets gourmet

fl air from broccoli raab.

¼ cup cornmeal, for sprinkling on baking

sheet, plus more for rolling out dough

1 1-lb. bunch broccoli raab, trimmed

1 Tbs. garlic oil

1 16-oz. pkg. prepared whole-wheat

pizza dough

1 cup prepared marinara sauce

12 pitted kalamata olives, chopped

3½ oz. fi nely crumbled or shaved

goat’s milk feta (or goat cheese or feta)

¼ cup diced roasted yellow bell pepper,

optional

1 | Place 1 oven rack on bottom rung of

oven and second rack on middle rung.

Preheat oven to 450°F. Sprinkle large

baking sheet with cornmeal.

2 | Bring 2 inches water to a boil in large

saucepan. Add broccoli raab, cover pan,

and cook 4 minutes. Turn greens with

tongs, and cook 4 minutes more, or until

bright green. Drain, and coarsely chop.

3 | Heat oil in skillet over medium heat.

Add broccoli raab, and cook 10 minutes.

4 | Sprinkle work surface with cornmeal.

Roll out dough into 16- x 12-inch oval.

Transfer to prepared baking sheet, and

bake on middle rack 10 minutes, or until

dough is puff ed.

5 | Remove dough from oven, and

spread marinara sauce over top. Scatter

broccoli raab pieces over sauce, and

top with olives, cheese, and bell pepper

(if using). Bake on bottom oven rack

10 minutes more, or until crust is crispy.




Broccoli Raab with Spicy Peanut-Miso DressingServes 4 | 30 minutes or fewer

An easy Asian-style dressing gives broccoli

raab an East-meets-West makeover. Serve

this salad as a side dish or a light meal.

1 lb. broccoli raab, ends trimmed

3 Tbs. chunky-style natural

peanut butter

1 Tbs. rice vinegar

2 tsp. sweet white miso

2 tsp. agave nectar

½ tsp. chile-garlic sauce

1 | Bring 2 inches of water to a boil in

large saucepan. Add broccoli raab, cover

pan, and cook 4 minutes. Turn with

tongs, and cook 4 minutes more, or

until bright green and tender. Drain,

then cool; halve stems.

2 | Whisk together peanut butter,

2 Tbs. water, vinegar, miso, agave nectar,

and chile-garlic sauce in small bowl.

Pour dressing over broccoli raab, and

toss to distribute evenly.

PER ¾ -CUP SERVING 122 cal; 7 g prot; 6 g total



Quinoa with Broccoli Raab and PistachiosServes 4 | 30 minutes or fewer

Feel free to play around with the dried

fruit and nuts in this simple dish. Serve

warm or chilled.

1 cup quinoa, rinsed and drained

2 cups chopped broccoli raab

2 Tbs. lemon juice

1 Tbs. balsamic vinegar

1 tsp. grated lemon zest

2 Tbs. olive oil

4 green onions, thinly sliced

(½ cup)

1⁄3 cup golden raisins

¼ cup chopped fresh parsley

2 Tbs. chopped toasted pistachios

1 | Bring 2 cups water to a boil in large

saucepan. Add quinoa, reduce heat to

medium-low, and simmer, covered,

8 minutes. Add broccoli raab and ½ cup

water; cover, and cook 8 minutes more, or

until broccoli raab is tender. Remove from

heat, and let stand 5 minutes. Drain any

excess water, then transfer quinoa and

broccoli raab to large serving bowl.

2 | Whisk together lemon juice, vinegar,

and lemon zest in bowl. Whisk in oil

until blended. Stir dressing into quinoa

mixture along with green onions, raisins,

and parsley. Season with salt and pepper,

if desired. Sprinkle with pistachios.


fat (2 g sat fat); 42 g carb; 0 mg chol; 13 mg sod;


Author and journalist Victoria Abbott Riccardi

successfully tamed broccoli raab’s bitterness

without sacrifi cing any of its unique fl avor.


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/3214291071/

BY Susan Enfield PHOTOGRAPHY Crystal Cartier FOOD STYLING Liesl Maggiore

STRATEGIES TO GET

LEAN AND REGULAR IN

THE NEW YEAR

A WEALTH OF NEW RESEARCH SHOWS THAT OUR

OVERALL HEALTH STARTS—OR STALLS OUT—IN THE GUT.

Researchers believe the key is the gut microbiome, the trillion or

so bacteria that inhabit the gastrointestinal (GI) tract and help

regulate everything from metabolism to immunity to mood. In

the spirit of the New Year, why not consider a tune-up for your

“digestive engine”? You’ll feel better, likely gain energy, reduce

risks for some diseases, and probably even drop a few pounds.

YOUR MICROBIOME,

YOUR METABOLISM

“There are 10 times more bacteria

in our digestive system than cells in

our bodies, and 99 percent of our

DNA is in these bacteria,” says Liz

Lipski, PhD, director of nutrition

programs at Maryland University of

Integrative Health and author of

Digestive Wellness. “The gut microbi-

ome really runs your metabolism.

If it’s imbalanced—which is easy to

do—your metabolism won’t work

the right way.” This is especially

true for people with “thrifty genes,”

she says. “Their systems use every

single calorie, so it’s easy for them

to gain weight.”

Established during the fi rst two

years of life, the gut microbiome is

shaped by diet, antibiotic use, stress,

and other environmental factors.

“We used to believe that once

established, we couldn’t change

it,” Lipski says. The good news: the

latest research indicates that specifi c

dietary changes can re-establish a

healthier bacterial balance.

Even if you consider yourself

a healthful eater, some seemingly

benign habits can compromise

your digestive effi ciency over time.

Read on to discover a handful of

pitfalls that may be messing with

your digestive and weight-loss

mojo, along with expert-approved

strategies to achieve belly bliss.


2 PROBLEMoverlooking foodsensitivities

1PROBLEMeating a low-fiber diet

“The foods you eat consistently determine

the types of bacteria in your gut. Most

people eat too many processed foods,”

says Robynne Chutkan, MD, founder of the

Digestive Center for Women in Chevy

Chase, Md., and author of Gutbliss. The

average American gets less than half the

fi ber we did 150 years ago, says Lipski.

the fix GET MORE FIBER. (IT’S THE ORIGINAL PREBIOTIC.) Eating a variety of fi ber-rich plant foods

helps fuel “good” bacteria strains. “Seventy

percent of the immune system is in your

gut,” explains herbalist Christopher Hobbs,

PhD, LAc, co-author of Grow It, Heal It:

Natural and Eff ective Herbal Remedies from

Your Garden or Windowsill. “A healthy

balance of benefi cial bacteria protects

against pathogenic bacteria and regulates

immune response, so your body doesn’t

overreact to certain foods.”

In a study published in 2010, researchers

compared the gut microbes of young

children in Europe to those of kids in the

West African country of Burkina Faso.

There were lots of protective bacteria

associated with cellulose breakdown in the

guts of the African kids eating a traditional

diet rich in high-fi ber tubers. The European

kids lacked the protective bugs.

A study published in the journal Science

in 2011 showed that switching to a

high-fi ber diet can change gut bacteria

within 24 hours. For lasting benefi ts, Lipski

notes, people need to change their diets

over the long term.

Which high-fi ber foods most eff ectively

foster good bacteria? Research points to

fruits, vegetables, and grains that contain

digestion-resistant starches such as inulin

and FOS (fructo-oligosaccharides). These

include root vegetables (such as beets,

turnips, rutabagas, and sweet potatoes),

garlic, onions, leeks, Jerusalem artichokes,

asparagus, apples, oats, barley, jicama root,

broccoli, and caulifl ower, says Lipski. “The

prebiotic fi bers [in root vegetables] seem

to have the most eff ect.”

“Many of us lose our ability to digest dairy products as we age,” says Chutkan. “More

than half the population has some degree of lactose intolerance.” Lactose sensitivity

can cause gas and bloating, and saturated fat–rich dairy foods such as cheese and ice

cream can slow digestion and contribute to constipation, she says. Gluten sensitivity is

another problem for a growing number of people, who report that bloating, constipation,

diarrhea, and other symptoms improve when they cut out wheat and other grains that

contain gluten.

the fix ELIMINATE PROBLEM FOODS FOR 10 DAYS. Cut out dairy and wheat, along with added sugar and alcohol, for up to 10 days. It may

sound extreme, but you’ll feel signifi cantly better in three or four days, promises Chutkan.

“People may eat these foods every day and always feel suboptimal, so they never put

together the big picture,” she says. Especially after holiday indulgences, a gentle cleanse

will also kick-start your metabolism and help regulate fl uctuating hormones, says Lipski.

Keep it simple: replace wheat and dairy with nutrient-dense alternatives that you

enjoy, such as brown rice, millet, quinoa, and buckwheat; low-sugar milk alternatives such

as unsweetened almond milk and soymilk; and dark leafy greens for calcium.

GUT-FRIENDLY SUPPLEMENTS

PROBIOTICS

Use probiotic supplements to

help populate your system

with benefi cial bacteria.

Try: American Health Probiotic

CD ($21.99/60 tablets;

drugstore.com), a formula

that includes Bifi dobacterium

longum, a probiotic strain

shown to reduce anxiety, or

Rainbow Light ProbioActive

1B, a vegan probiotic-prebiotic

formula ($19.95/90 veg caps;

rainbowlight.com)

FIBER

Choose a ground psyllium husk

supplement without artifi cial

colors or sweeteners.

Try: Now Foods Psyllium Husk

Powder ($14.59/24-oz. bag;

amazon.com)

DIGESTIVE ENZYMES

Along with probiotics, taking

extra enzymes can help with

food sensitivities. For instance,

lactase helps break down

lactose. Because enzymes help

you digest food better, you

also may feel more energy.

Try: Renew Life DigestMORE

Ultra ($26.99/90 veg caps;

renewlife.com)

TURMERIC

This potent antioxidant

spice combats chronic

infl ammation, Hobbs says.

Choose a supplement that lists

a bioavailability-enhancing

agent to improve absorption

of the active ingredient.

Try: Life Extension Super

Bio-Curcumin ($28.50/60 veg

caps; vitaminshoppe.com)


work it out“If you’re not moving,

neither are your bow-

els,” says Robynne

Chutkan, MD. Exercise

stimulates the contrac-

tions that move things

along the GI tract.

Try running or other

aerobic exercise and the

twisting poses of yoga.

C o n t i n u e d o n p . 8 1 .

4

5PROBLEM

taking certain medications

PROBLEM

indulging your sweet tooth

PROBLEM

overeating, especially at night 3

“Although food quality is important, so is quantity, as well as when you eat,” says Hobbs.

“Even healthy people overeat when they’re stressed.” Chutkan reminds clients that the

stomach is small: the size of a closed fi st. Overfi lling it—especially with hard-to-digest rich

or fried foods—and then lying down to sleep can cause delayed emptying of the stomach

and lead to heartburn, bloating, and abdominal pain.

Also keep in mind that metabolism naturally slows as we age, says Chutkan: “We need

to make a gradual shift toward smaller portions.” Skipping meals, however, is a no-no, she

adds. “It inevitably leads to overeating later in the day.”

the fix EAT MORE MINI-MEALS AND HEAD OFF STRESS.

Try eating fi ve nutrient-dense mini-meals throughout the day to keep blood sugar steady

and ease digestion. If you do eat a larger meal, Chutkan recommends doing it earlier in the

day: if you plan to eat out, make it breakfast or lunch rather than dinner, she advises.

Many people overeat because they’re bored or stressed, says Hobbs. To combat

emotional eating, he recommends proven stress relievers such as taking a walk outside

and deeply breathing the fresh air. “Walking and other physical activity helps reset insulin

binding and reception, leading to better insulin production,” he says. His other favorite

strategies: Meditate daily; it promotes calm and emotional balance. Cultivate activities

you’re passionate about; they’ll absorb your attention. Don’t procrastinate; it starts a cycle

of anxiety. Work on good communication; you’ll minimize relationship stress.

There is growing awareness of the negative health eff ects of the average American’s

135-pound-a-year refi ned sugar habit, from obesity and diabetes to the chronic,

low-grade infl ammation that’s linked to many major diseases. Even so, it’s easy to have a

blind spot when it comes to your own sweet tooth. Excessive sugar consumption causes

bacterial imbalance in the gut, such as an overgrowth of candida yeast, says Chutkan.

Symptoms can include acne, vaginal discharge, fatigue, and trouble concentrating.

When it comes to women’s hormones, excess sugar is particularly problematic, says

Lipski. “It changes the way hormones work in the body: the pancreas works overtime

releasing insulin to try to get the sugar out of the bloodstream, which can lead to insulin

resistance and hypoglycemic tendencies.”

the fix GET SMART ABOUT SWEETENERS.

It’s easier than you think to cut back on—or even cut out—added sugars, says Hobbs.

“The stimulation in the brain goes away after about a week; it resets to its natural level

rather than an artifi cially stimulated level,” he notes. If you’re not ready to swear off the

sweet stuff altogether, eating naturally sweet foods, such as fresh and dried fruits, can

ease the transition. Unlike refi ned sugar, fruit off ers nutrients and fi ber.

Choose whole-leaf stevia over artifi cial sweeteners, which may throw off your

metabolism and increase diabetes risk, according to initial research on people who drink

diet soda. “Stevia is an herb with chemicals in it called steviosides. They taste very sweet

but do not metabolize like sugar,” Hobbs says. “Stevia has benefi cial eff ects on insulin

binding and metabolism, helping to normalize blood sugar levels.” Grow a stevia plant

indoors and chew on a sweet-tasting fresh leaf to help control cravings, he suggests.

“People—and doctors—have a blind spot

when it comes to NSAIDs and acid-sup-

pressing drugs, both of which upset the

GI tract’s delicate balance,” says Chutkan.

Taken regularly, aspirin and NSAIDs

(non-steroidal anti-infl ammatory drugs

such as asprin and ibuprofen) can damage

the GI tract lining and stress the liver.

“Proton-pump inhibitors block stomach

acid very eff ectively, but we have stomach

vegetariantimes.com | January/February | 2014 75

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NUTRITIONAL SUPPORT FOR WOMENOur vegan Women’s Multi-Vites is formulated to contain higher levels of the special nutrients women need to maintain optimum health. Women get extra support from this multi with Cranberry Extract, Calcium, Vitamin D, Alpha Lipoic Acid, CoQ10, and superfruits (Acai, Mangosteen, and Pomegranate). Get an extra 20% off online with code: WMV20.

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acid for a reason. Taking these has a signifi cant ripple eff ect over the long-term: not digesting food

properly,” Chutkan says. Taking a round of antibiotics upsets bacterial balance in the gut. Not

adequately re-establishing good bacteria can have lingering eff ects. Finally, commonly prescribed

antidepressants have been linked with weight gain and digestive problems such as diarrhea and

constipation in some people , although scientists aren’t yet sure why.

the fix TALK TO YOUR DOCTOR ABOUT FINE-TUNING YOUR MEDS.

Make a list of all of the prescriptions or over-the-counter drugs you take, and discuss with your health

care provider whether any of them might be negatively aff ecting your digestive health. If so, discuss

safe ways to try to reduce their use over time.

In some cases, lifestyle changes or alternative remedies can help. For instance, drinking Swedish or

Angostura bitters mixed into a small glass of seltzer can help prime the digestive system before meals

and head off heartburn, says New Mexico–based Tieraona Low Dog, MD. To relieve chronic pain,

massage therapy, acupuncture, and anti-infl ammatory supplements such as devil’s claw, turmeric,

and ginger are all backed by initial research. If you take NSAIDs, a milk thistle supplement can help

support your liver’s detoxifi cation process, says Hobbs. And new research about the “gut-brain”

shows gut bacteria aff ect brain function, and that consuming probiotics may help relieve anxiety and

depression. Regular exercise, meditation, and omega-3 supplements also can improve symptoms,

researchers say.

Susan Enfi eld is a health writer and editor based in Boulder, Colo.

Taking a round

of antibiotics

upsets the

bacterial balance

in the gut.

Not adequately

re-establishing

good bacteria

can have

lingering eff ects.

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SUPER ANGEL JUICER. All stainless steel heavy duty, 10 year warranty. Free shipping. Fresh and enzyme-rich living juice. www.superangeljuicers.com (877) 870-1004

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HERBS & SUPPLEMENTS

PERSONAL CARE

VEGAN, fl uoride free, oral care products tested on grandchildren, never animals. Healthy smiles! (888) 558-8482, www.VITAMYR.COM

PERSONALS

FIND LOVE AND SAVE THE PLANET Meet singles in the vegetarian, environmental and animal rights community for friendship, dating, romance. Free to browse. Free to join. Join now at: www.greensingles.com

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Foods/Beverages1. Bragg 800.446.1990 | bragg.com

Bragg Health Products & Health Publishing, founded by Paul C. Bragg – Originator of Health Movement in the U.S., lead now by his daughter Patricia. Synonymous with a healthy lifestyle around the world since 1912.

2. Florida Crystals 877.835.2828 Option 3 | floridacrystals.com

We understand the importance of making a positive, lasting impact on our com-munities and the world around us. We take pride in our eco-friendly farming practices and clean, renewable energy production.

3. NOW Real Food 888.669.3663 | nowrealfood.com

NOW Real Food has been committed to providing delicious, healthy, natural and organic foods since 1968. Independent, family owned, and proud of it. We never use artificial sweeteners, colors, preserva-tives or hydrogenated fats in any of our products. Keep it natural. Keep it real.

4. Once Again Nut Butter 888.800.8075 | onceagainnutbutter.com

All organic and natural vegan nut butters. Gluten Free and Kosher certified. Cashew butter, sunflower butter, almond butter, tahini, peanut butter and honeys.

5. Joyva 718.497.0170 | joyva.com

Join the many who use Joyva Sesame Tahini as a dressing for salads and to

make dips and hummus for vegetables.

6. C&H and Domino 800.773.1803 | chagave.com800.729.4840 | dominoagave.com

C&H® Organic Agave Nectar and Domino® Organic Nectar is a delicious liquid sweetener, with a low glycemic index, made from the core of the succu-lent agave plant.

7. GO Veggie!™ 800.441.9419 Option 2 | goveggiefoods.com

Galaxy Nutritional Foods is now GO Veggie!™ and offers delicious, lactose free and dairy free cheese alternatives for consumers who want to eat smart and live happy.

Personal Care Products8. Essential Formulas essentialformulas.com

Vegan EFA alternative to fish oils. Balanced product containing Omegas-3, -6 and -9. Formulated by award-winning microbiologist, Iichiroh Ohhira, Ph.D., from Okayama University. Contains oils carefully processed from eight healthful plants.

9. Almased 877.256.2733 | almased.com

Almased is a unique weight loss supple-ment made from fermented non-GMO soy, yogurt and honey. It is gluten-free and contains no artificial fillers, flavors, added sugars or preservatives.

10. Ester-C® 866.646.8576 | americanhealthus.com

Ester-C® 1000mg Effervescent Powder Packets mix easily with water. With B vitamins to promote energy metabolism plus vital electrolytes. Delicious natural orange flavor. Once daily. Vegetarian for-

mula. Tastes great!

11. Probiotic CD™ 866.646.8576 | americanhealthus.com

If you think the best probiotics are enter-ic coated…think again. Probiotic CD™ is a stomach-acid protected formula with an advanced probiotic release technology that works hour after hour. Once daily.

12. NOW Foods 888.669.3663 | nowfoods.com

A family-owned company since 1968, we are a leader in the nutritional supple-ments industry and dedicated to provid-ing a comprehensive approach to well-ness by offering a variety of high-quality, all-natural and affordable products.

13. ReNew Life 800.830.4778 | renewlife.com

ReNew Life Formulas offers a full spec-trum of award-winning, digestive-care supplements made from only the finest raw ingredients. Our educational materi-als, customer service and superior manu-facturing practices set us apart.

14. Sunwarrior 888.540.3667 | sunwarrior.com

Sunwarrior seeks out the best sources of plant-based nutrition, and uses them in their raw, natural state to fight disease, extend life, and reduce damage to our-selves and our planet.

Kitchen Products15. Tribest888.254.7336 | tribest.com

Famously known for fashionable yet brilliantly made health appliances with cutting-edge technology: GreenStar/Power Juicers, Personal Blender, Freshlife Automatic sprouter and Wolfgang Grain Mill.

Animal Rights16. Friends of Animalsfriendsofanimals.org

An international non-profit animal advo-cacy organizatioin that works to cultivate a respectful view of animals, free-living and domestic.

For more information about all of the advertisers listed, please visit our website at:

vegetariantimes.com/infocenter

Shopping Resources


SOUPS & STEWSBlack-Eyed Pea Chili, p. 44

Homemade Tomato Soup, p. 61

Miso-Roasted Eggplant Soup, p. 26

Mushroom Wonton Soup, p. 27

Red Curry Vegetable Soup, p. 26

Sesame-Ginger Broccoli Soup, p. 24

Spicy Tofu Stew, p. 26

Yellow Split Pea Dal, p. 44

SIDES & SALADS Broccoli Raab with Spicy Peanut-Miso Dressing, p. 71

Individual Cobb Salads, p. 64

Mango and Black Bean Salad, p. 34

Oven-Fried Truffl e “Chips,” p. 63

Radicchio, Kale, and Persimmon Greek Salad, p. 57

Root Veggies with Pineapple, Lemon, and Mint Butter Sauce, p. 57

ENTRÉES Black Bean Tostadas with Kiwifruit Salsa, p. 56

Broccoli Raab Flat Bread Pizza, p. 71

Broccoli Raab Frittata, p. 71

Edamame Rice Bowl, p. 32

Green Bean Curry with Peas and Cashews, p. 36

Mushroom Sliders, p. 62

Philly-Style Broccoli Raab, Provolone, and Portobello Sandwiches, p. 69

Pinto Beans and Winter Greens Bowl, p. 46

Quinoa with Broccoli Raab and Pistachios, p. 71

The Stack, p. 10

Tomato Risotto with Pine Nuts, p. 46

DESSERTS Bittersweet Cashew Cream Truffl e Squares, p. 50

Cherry Turnovers, p. 64

Cranberry-Pear Tarte Tatin, p. 34

Gluten-Free Brownie Bites, p. 52

Mango Spice Cake with Mango Compote, p. 59

Margarita Fruit Coupe, p. 58

The No-Oil-Added Chocolate Torte to Live For with Bittersweet Ganache Glaze, p. 52

VEG

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83vegetariantimes.com | January/February | 2014Vegan and gluten-free recipes are tagged with and respectively. Look for these symbols with the nutritional information at the end of each recipe.

recipe index


taste buds

84

What are the BFFs of the food

world? Here, chefs and other foodies

share their favorite culinary pairings.

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RYle ksunchoke

“Is that some sort of ginger-potato hybrid?”

I asked the fi rst time I saw someone prepare

a sunchoke.

“No,” he said, “this is a sunchoke, but you may

know it as a Jerusalem artichoke.”

“Oh, yes, of course,” I said, “the Jerusalem

artichoke!” I’d actually never heard of such a thing,

but I wanted to sound cool and in the know.

Once I tasted the mysterious tuber—one of the

medley of roasted veggies the guy was prepar-

ing—its slightly sweet, nutty fl avor got my mind

racing about how to put this discovery to good

use. I had great success adding my new, knobby

friend to soups and mashed potatoes, and as

a thinly sliced raw topping for salads. But when

I paired the earthy-tasting sunchoke with the

buttery-fl avored leek, I found a true match.

A leek-and-sunchoke purée is my favorite way

to experience this duo; simmering the veggies

BRIAN L.

PATTON

author most recently of The Sexy Vegan’s Happy Hour at Home: Small Plates, Big Flavors, & Potent Cocktails

together in a basic broth lets their fl avors

commingle before the actual fi bers of their beings

do. Start by slowly sweating sliced leeks in vegan

margarine, with a pinch of salt and fresh thyme,

until the leeks are tender. Add washed, roughly

chopped sunchokes, and cover with vegetable

broth. Gently simmer until the sunchokes are soft,

30 to 40 minutes. Strain the broth, but reserve it.

Purée the leeks and sunchokes in a food processor,

adding a touch of the broth (if desired) for texture.

Serve the purée as a bed for kale and chickpeas

seasoned with lemon zest and cracked pepper. Or

spread it on fresh pizza dough, top with sautéed

wild mushrooms, and fi nish with a smattering of

baby arugula and a drizzle of white truffl e oil.

Bragg Products Ava i lab le Health Depts . & Stores Nat ionwide

Patricia Bragg, ND, PhD.

Pioneer Health CrusaderHealth Educator, Author

Paul C. Bragg, ND, PhD.

Originator Health StoresLife Extension Specialist

BRAGGTaste You Love -

Nutrition You Need

STIR FRYS & VEGGIES

SOUPS

POTATORECIPES

SALADS

,

Shaker Top

Shaker TopShaker Top

Spray

Top

GIVES

TWO 8oz.

SERVINGS

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