Vegetarian Times - April 2016 PDF

21 NEW VEGAN RECIPES
VEG DISHES
TO MAKE
TONIGHT
ONE-POT
WONDERS
NO-FUSS VEG DISHES!

POP-UP GARDEN
5 EASY-TO-GROW VEGGIES
GARLICS HEALTHBOOSTING POWERS
BEST-EVER
CAULIFLOWER
PIZZA CRUST
STUFFED SWEET POTATOES WITH

WATERCRESS CHIMICHURRI, p. 77
New Look,
Same Great
Taste!
11 New
Delicious Products!
WE MAKE FOOD THAT MAKES SENSE

We are Dr. Praegers a multi-generational, family-owned food company,
founded by two heart surgeons. Were committed to encouraging a way
of eating sensibly through inspired offerings. Everything we create in our
own kitchen starts with no-compromise recipes that help support an
active lifestyle, so your appetite rules, not your schedule.
While the world has changed over the last 20 years that weve been in
business, we remain true to our values and continue to create products
that make our dads proud.
www.drpraegers.com
april 2016
features
52 VEG WORLD:
REST, RELAX, RESTORE
Four health-giving retreats
where amazing veg meals are
part of the program.
BY MARY MARGARET CHAPPELL
78
60 5 INGREDIENTS:
RAMEN REVIVAL
The almost-instant soup noodles
yield quick supper satisfaction.
RECIPES BY ABIGAIL WOLFE
66 VEG BY THE BOOK:

LET THEM EAT CAKE
The pastry chef and Clean Cakes
author shares her sweet creations
free of gluten and dairy.
RECIPES BY HENRIETTA INMAN
72 1 FOOD 5 WAYS:
WATERCRESS
The powerhouse veggie tastes great
in saladsand so much more.
BY SARAH TENAGLIA
78 EASY ENTERTAINING:
FRIENDS' NIGHT IN
Invite friends over for an evening
of fuss-free food, fun, and craftbeer cocktails.
BY LOUISE LEONARD AND MARY
MARGARET CHAPPELL
on the cover
22 Garlic's Health-Boosting
Powers
31
Pop-Up Garden:
5 Easy-to-Grow Veggies
32 Best-Ever Cauliflower
Pizza Crust
35 One-Pot Wonders:
No-Fuss Veg Dishes!
vegetariantimes.com
APRIL 2016 1
departments
TRENDING VEG
86 CANT LIVE WITHOUT IT
16
Chef Amanda Cohen brings out

vegetables unique flavor.
BY NICOLE GREGORY
18
VIVA VEGAN CHOCOLATE!

We tasted 5 veganfriendly chocolates.
BY KRISTEN KUCHAR
30
20
ADOPT A FARM ANIMAL

Sponsor an animal in need.
BY NICOLE GREGORY
88 LAST BITE
EAT BETTER, GET HEALTHY,
SAVE THE PLANET
Learn the essentials of plant-based
nutrition with our new online course,
plus enjoy this freekeh-lentil salad
recipe from the course.
BY MARY MARGARET CHAPPELL
GARDEN TO TABLE
30 BE FRUITFUL
Grow a fruit tree, wherever you live.
BY SCOTT MEYER
31
5 FABULOUS EDIBLES
FOR CONTAINERS
Youll be surprised by what
you can grow in a pot.
BY THERESE CIESINSKI
20
22
32 LOSE THE GLUTEN

CAULIFLOWER PIZZA CRUST
A gluten-free pizza alternative
thats also vegan.
BY JULIE MORRIS
86
35 30 MINUTES
ONE POT WONDERFUL
Flavor without fuss (or mess) is what
these hearty dishes are all about.
BY SELMA BROWN MORROW
5
6
10
87
LETTER FROM THE EDITOR

CONTRIBUTORS
COMMUNITY
RECIPE INDEX
40 OUT OF THE BOX

HEALTHY VEG
22 IN PRAISE OF GARLIC
Get the most from this
ancient superfood.
BY KAREN ASP
26 DAIRY FACTS AND FICTION
Nutritious powerfood, or food group
that torpedoes your well-being?
BY MATTHEW KADEY, MS, RD
28 SUPPLEMENT SMARTS
Asian ginseng to the rescue.
BY DAVID KALMANSOHN
2 APRIL 2016
vegetariantimes.com
NOTHING COULD BE FINER

than to be in Carolina in the
springtime, when tender
veggies are kicking off the
growing season.
BY CRISTIN NELSON
48 WEEKEND WHIZ
MAKE-AHEAD
MORNING SMOOTHIES
Power up your a.m. routine
with a selection of premade,
no-ice smoothies.
BY LISA TURNER
16
Issue 429, Vol. 42, No. 5. Vegetarian Times (ISSN 0164-8497, USPS 433-170) is published monthly except February, August, and December by Cruz Bay
Publishing, Inc., an Active Interest Media company. The known office of publication is at 5720 Flatiron Pkwy, Boulder, CO 80301. Periodicals postage paid at
Boulder, CO, and at additional mailing offices. 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).
BEST FEET FORWARD

These animal-friendly kicks
will put a spring in your step.
BY ASHLEE PIPER
PROBIOTICS
NEVER
TASTED
SO
GOOD...
Strawberry, Blueberry, Banana, Mixed Fruit.

American Health chewable Acidophilus delivers
1 billion 9 microorganisms to help keep your micro ora
in balance.* Each wafer contains the good bacteria
to help keep your digestive system feeling good all
day, every day.*
Support your digestive health*...delicious Chewable
Acidophilus from American Health. 0/#++ $!(0$
) !/%),(!
!(%%+1/01.(.1%0(2+./%((%+*%+0%2!. 51(01.!/ 9 !(,/ %*0%*%#!/0%2!!(0$

1,,+.0/,0%)( *0!/0%*((*!* 10.%!*0/+.,0%+*.+)+0!/2!.(( ))1*!!(0$
AVAILABLE AT HEALTH, NATURAL FOOD AND VITAMIN SPECIALTY STORES.
$!/!/00!)!*0/$2!*+0!!*!2(10! 50$!$!/!,.+ 10/

.!*+0%*0!* ! 0+ %#*+/!0.!01.!+.,.!2!*0*5 %/!/!
^At time of manufacture )!.%*!(0$ *
Learn more at AmericanHealthUS.com
YOUR NEW
S C
IN THE
TW
PON
ITCH N
P U
Quickly sweeten
breakfast foods like
pancakes, oatmeal,
cereal and yogurt.
Add into
delicious savory
dishes, sauces,
marinades
and dressings.
IX
Sweeten and bake

all of your favorite
desserts - brownies,
bar cookies and pies.
Easily blend into hot

and cold beverages
great for sweetening
smoothies and
summer drinks.
Domino and C&H Organic Blue Agave Nectars

are delicious syrups made from the core of the blue agave
plant and are perfect for all of your sweetening needs.
the
2016 Domino Foods, Inc.
RtoealdoWay
Sweet!
TM
dominoagave.com | chagave.com
Vegan baking can be tricky, but VT

food editor Mary Margaret
Chappell (a former pastry chef)
shows you all the secrets of delicious, vegan baked-good success
in our new online course: Secrets
of Vegan Baking: American
Classics. The course includes
instruction, assignments, a tutorial
on egg and dairy substitutes, and
mouthwatering recipes.
PHOTO OF MICHELE: RICHARD CUMMINGS; HAIR/MAKEUP: BETH WALKER; STILL LIFE PHOTO: RICHARD CUMMINGS; STYLIST: NICOLE DOMINIC
VEGETARIANTIMES.COM/VEGANBAKING
Vegan Vanilla Pound Cake
Busy travel schedules can wreak

havoc on your weight-loss goals.
Nutritionist Sara Sullivan, who
developed VTs 6 Weeks to
Plant-Powered Weight Loss
online course, gives tips on how
to stick to your healthy eating
plan while on the road in 5
Ways to Avoid Weight Gain While
Traveling, available online.
VEGETARIANTIMES.COM/BLOG/5-WAYS-
TO-AVOID-WEIGHT-GAIN-WHILE-TRAVELING/
FACEBOOK.COM/VEGETARIANTIMESMAG
VEG DISHES
IN A DASH
SPRING IS THE time each year that my enthusiasm
for new thingstravel, food, house projectstends
to spin out of control. I want to finish everything on
my 2016 to-do list, right now! But reality inevitably
sets in, and Ill often spend late spring recalibrating
my expectations for the rest of the year.
With everyones busy lives in mind, were
focusing this issue on dishes that get you in and out
of the kitchen in a flashwithout sacrificing health
or flavor. One Pot Wonderful (30 Minutes, p. 35)
brings you five hearty skillet dishes to keep you energized for those spring projects.
In Ramen Revival (Five Ingredients, p. 60), we show you how to quickly turn a
dorm-room staple into delicious, inventive
dishes, including lettuce wraps and an
addictive chilled cucumber soup.
Want to have a few friends over
but dont have time to cook an elaborate
meal? Check out the simple-to-make yet
elegant recipes in Friends Night In
(Easy Entertaining, p. 78).
One way to create fast meals is to start
with fresh edibles that you grow yourself.
Now that springs (almost) in full swing,
you can start planning a compact, edible
container garden so your salad fixings
Want to have friends over but dont
will be just a few steps away all summer
have time to cook an elaborate meal?
long. We lay the groundwork for you in
Check out Friends Night In, with five
easy, elegant recipes (p. 78).
5 Fabulous Edibles for Containers
(Garden to Table, p. 31).
Finally, if getting away from it all (at least vicariously) is your goal for 2016, youll
love Rest, Relax, Restore (Veg World, p. 52), which features images of and recipes
from four idyllic retreats that feature amazing plant-based meals.
No matter how much you take on this spring, youll find lots of inspiration in
these pages for cooking healthy, plant-based dishes to fuel your many pursuits!
@VEGTIMES
PINTEREST.COM/VEGTIMES
INSTAGRAM.COM/VEGETARIANTIMESMAG
Michele Crockett
Editor in Chief
vegetariantimes.com
APRIL 2016 5
WE ASKED OUR CONTRIBUTORS,
What food do you

love to grow?
Henrietta Inman
11 New
delicious items!
Find Dr.Praegers
in your
grocers freezer.
MANUFACTURERS COUPON
EXPIRES 12/31/16
Raspberries and gooseberries and black, red, and white

currants. I also love to grow dark-green vegetables
curly kale, cavolo nero, sprouting broccoli, Swiss chard,
and spinach."
Richard Cummings
Richard Cummings has done many photo shoots for the
natural-products industry over the decades. For "Friends'
Night In" (p. 78), he says, [The shoot] included a great
team and beautiful food, like a holiday dinner with friends
and a camera.
Culinary herbs like rosemary, lemon thyme, and
basil.Theyre a great addition to any dish."
Karen Asp
$1.00 OFF
Any Dr. Praegers Purely Sensible Foods Product

NOT ELIGIBLE FOR DOUBLE COUPONING RETAILER: We will reimburse you the face
value of this coupon plus 8 handling provided you and the customer have complied
i i v vvi Vi } V>i v vwVi V Vi
presented coupons must be shown on request. Any other application may constitute
fraud. Coupon void where prohibited, taxed or restricted. Consumer must pay any
sales tax. Cash value .001. Reproduction of this coupon is expressly prohibited.
Mail to: Dr. Praegers, Inmar Dept. #80868, One Fawcett Drive, Del Rio, TX 78840
Karen Asp, an Indiana-based journalist, Womans Day

contributing editor, and world recordholding Nordic
walker, wrote this issues guide to garlic (p. 24). As a writer,
she specializes in health, fitness, nutrition, pets, and
travel; as an avid plant-based cook, she uses garlic as
much as possible.
Because I was born with a brown thumb, most of
my growing is in the form of burgeoning bills at local
farmers markets (and at the grocery store, with its
organic-produce section), unless, of course, chia seeds
count. I make a mean chia breakfast pudding!"
PHOTOS, FROM TOP: JACQUI SMALL LLP, AN IMPRINT OF QUARTO PUBLISHING GROUP; JIL BETHANY; COURTESY OF KAREN ASP
Look for our
Henrietta Inman, a skilled pastry chef and owner of

Henrietta Inman Ptissire, is author of the cookbook
Clean Cakes, featured in "Let Them Eat Cake" (p. 66).
She lives in Suffolk, England, and conducts baking
demonstrations, runs cooking classes, and sells her cakes
at farmers markets, pop-up bakeries, and festivals.
VP & GENERAL MANAGER Kim Paulsen

PUBLISHER Joanna Shaw
800-443-4974 x709 jshaw@aimmedia.com
EDITOR IN CHIEF Michele Crockett

ART DIRECTOR Wis Mollerud Holt
[ E DITOR IAL ]
[ CONSUMER MA RKET I NG ]
FOOD EDITOR
CIRCULATION DIRECTOR
Mary Margaret Chappell
Jenny Desjean
ASSISTANT EDITOR
DIRECTOR OF RETAIL SALES
Kristen Kuchar
Susan Rose
COPY CHIEF
RESEARCH MANAGER
Matt Samet
Lori Rodriguez
[ ART & PRODUCTION ]
[ SALES ]
CONTRIBUTING DESIGNERS
ASSOCIATE PUBLISHER & EAST

COAST FOOD & SUPPLEMENT
SALES DIRECTOR
Larissa Davis
Kimberly Haugh
Eleanor Williamson
PRODUCTION DIRECTOR
Cynthia Lyons
PRODUCTION MANAGER
Mark Stokes
SENIOR IMAGE SPECIALIST
Allan Ruhnke
PRODUCTION ASSISTANT
Minniette Johnson
TEST KITCHEN MANAGER
John Kirkpatrick
Dan Vincent
770-437-0861
dvincent@aimmedia.com
Vegetarian Times, 2520 55th St., Suite 200,

Boulder, CO 80301 Fax: 303-625-1602
We assume no responsibility for unsolicited
manuscripts and/or artwork, which must
be accompanied by a self-addressed,
stamped envelope.
FOR EDITORIAL QUESTIONS,
CALL 303-625-1600; SUBSCRIPTION
INQUIRIES, ADDRESS CHANGES,
RENEWALS, CALL 877-717-8923 (U.S.
& Canada) OR VISIT vegetariantimes.com/
customerservice; FOREIGN ORDERS, CALL
386-447-2398.
EXECUTIVE CHAIRMAN
Efrem Zimbalist III
MIDWEST FOOD &

SUPPLEMENT SALES
DIRECTOR
PRESIDENT & CEO
Lisa Dodson
800-443-4974 x703
ldodson@aimmedia.com
Brian Sellstrom
WEST COAST FOOD &

SUPPLEMENT SALES
DIRECTOR
Andrew W. Clurman
EXECUTIVE VP & CFO
EXECUTIVE VP, OPERATIONS
Patricia B. Fox
VP, CONTROLLER
Joseph Cohen
TEST KITCHEN ASSOCIATE
Tanya Scribner
tanya@scribmedia.com
VP, RESEARCH
Robin Zimmerman
DETROIT AD SALES
VP, FINANCE
TEST KITCHEN ASSISTANT
Beth Seuferer
PHOTOGRAPHER
Dennis Kennedy
[ CON TR IB U TOR S ]
CONTRIBUTING EDITORS
Nicole Gregory
Don Rice
CONTRIBUTORS
Keith Cunningham
248-763-0526
kcunningham@aimmedia.com
CLASSIFIEDS &
MARKETPLACE SALES
Elizabeth Regan
303-625-1625
eregan@aimmedia.com
DIRECTOR OF
INTEGRATED MARKETING
RECIPE TESTERS
MARKETING COORDINATOR
Casey Easton
Lisa Turner
Lindsey Carrier
lcarrier@aimmedia.com
NUTRITION CONSULTANT
MARKETING DESIGNER
Antonina Smith
Judith Nesnadny
jnesnadny@aimmedia.com
Greg Brenton
gbrenton@aimmedia.com
SENIOR EXPERIENTIAL
MARKETING MANAGER
Rachel Van Buskirk
COMMUNICATIONS DIRECTOR
DIRECTOR OF CONSUMER
EXPERIENCE
Dayna Macy
dmacy@aimmedia.com
Michael Daecher
SENIOR DIGITAL DIRECTOR
SENIOR EXPERIENTIAL
MARKETING MANAGER
Rachel Van Buskirk
vegetariantimes.com
Kristy Kaus
Craig Rucker
Copyright 2016 by Cruz Bay Publishing, Inc.
VEGETARIAN TIMES is a registered trademark.
Please use the content of Vegetarian Times wisely.
It is intended to educate and inform, not to
replace the care of a health professional.
[ MA RKET I NG & WEB ]
Louise Leonard
Julie Morris
Selma Brown Morrow
Sarah Tenaglia
Cristin Turner
Lisa Turner
Abigail Wolfe
[ AIM HE ALTHY U ]
8 APRIL 2016
Address editorial correspondence to:
Alan Zucker
Made in the U.S.A.
2016 Solgar, Inc.
If a probiotic
is CLINICALLY
DOCUMENTED
to work on even
the most upsetting
digestive issues...
DAILY DIGESTIVE WELLNESS *
INTEGRATED BOWEL SUPPORT *
Imagine what it can do for you!
Probi 20 Billion AND Probi 30 Billion FROM SOLGAR
On again off again digestive issues can alter your living
over 10 years of scientic review and human clinical
routine to the point that where you go and what you do
studies. Probis active probiotic has been substantiated and
has to be carefully planned. Even if your digestive issues
demonstrated to effectively help with occasional
are less concerning, the occasional and unexpected can
gas and bloating and support daily abdominal comfort.*
still disrupt a normal day. Taken once a day, Probi from
Finally, getting your digestive system on track is easily
Solgar effectively helps balance your digestive tract, so
within your reach.*
feeling well becomes that easy.*

With the right probiotic strain delivered in the right place
Probi from Solgar is different. Focusing on todays
in the right dosage, Probi from Solgar can make a real
probiotic advances, Probi concentrates less on the
difference in your life day after day after day.*
quantity and number of different strains, and more on
True potency of 20 or 30 billion live probiotic cultures
identied strains that are documented to work through
GUARANTEED. All that in one little capsule once a day.
THE COMPLETE LINE OF SOLGAR NUTRITIONAL SUPPLEMENTS IS AVAIL ABLE AT FINE HEALTH FOOD RETAILERS WORLDWIDE.
FOR STORE LOCATIONS AND ADDITIONAL INFOR M ATION, VISIT SOLGAR.COM OR CALL 1. 8 0 0 . 6 4 5 . 2 24 6
Probi is a registered trademark of Probi AB.
*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.
F R E S H V E G FA R E
FEATURED BLOG: Dolly and Oatmeal
dollyandoatmeal.com
Food stylist, photographer,
blogger, and author (Chickpea
Flour Does It All, to be released
April 5) Lindsey S. Love lives
with her husband and dog in
Brooklyn, N.Y. Her blog, Dolly
and Oatmeal (dollyandoatmeal
.com), celebrates healthy wholegrain, gluten-free foods, as
well as seasonal produce. This
recipe was born out of a love
for old-fashioned potato salad
and a desire for a new, mayofree version of the traditional
one. Serve these savory spuds
hot or at room temperature.
WA RM FI NG ERLI NG POTATOES
WITH GARLIC-TURMERIC SAUCE
SERVES 4
A golden yogurt sauce laced with turmeric

turns a simple combination of roasted potatoes,
cabbage, and chives into something special.
Garlic-Turmeric Sauce
Potatoes
1 2 cup unsweetened,
cultured coconutmilk yogurt

2 tsp. tahini paste
2 tsp. grated fresh
turmeric, or 1 tsp.
ground turmeric
1 2 tsp. apple
1
cider vinegar
1 clove garlic, minced
(1 tsp.)
tsp. fine sea salt
1 8 tsp. freshly ground
pepper
2 Tbs. olive oil,

plus more for brushing
parchment paper
1 lb. fingerling
potatoes, halved
lengthwise (2 cups)
tsp. coarse sea salt
1 8 tsp. freshly ground
black pepper
1 cup shredded purple
cabbage
1 4 cup chopped fresh
chives
1 Tbs. black or white
sesame seeds
To make Garlic-Turmeric Sauce: Whisk together all ingredients

in small bowl. Cover, and refrigerate until ready to use.
To make Potatoes: Preheat oven to 400F, and line baking sheet

with parchment paper. Brush parchment liberally with olive oil.
with salt and fresh pepper. Place potatoes cut-side down on prepared
baking sheet, and roast 20 to 22 minutes, or until cut sides are lightly
browned. Turn potatoes with tongs, and roast 10 minutes more,
or until potatoes are golden all over, and tender. Cool 10 minutes.
4 Transfer Potatoes to bowl, and toss with cabbage and chives.

1 3 cup Garlic-Turmeric Sauce, and toss to coat. Sprinkle
Drizzle with
with sesame seeds. Serve warm with more Garlic-Turmeric Sauce,
if desired.
PER SERVING 239 CAL; 4 G PROT; 13 G TOTAL FAT (3 G SAT FAT);

28 G CARB; 0 MG CHOL; 328 MG SOD; 4 G FIBER; 4 G SUGARS
10 APRIL 2016
vegetariantimes.com
PHOTOS, FROM TOP: FRANK LOVE; LINDSEY S. LOVE
3 Toss together potatoes and 2 Tbs. olive oil in bowl, and season
TELL VT
What food do you love to grow?
tchen
Im starting my rst ki
suspect
I
t
bu
,
er
m
m
su
is
th
en
gard
melons.
it will be my wee water
Amanda Baker
Zucchini! Its the gift that keeps on giving. I grate and freeze
a bunch for zucchini fritters in the winter.
Mary Duncan
Tomatoes and dark, leafy greens in the vegetable garden. Plus,

I love to grow a variety of fruit trees so I can have yard fruit nearly
year-round. I cant imagine not having citrus trees.
Shawn Plowman
I have a little kitchen herb patch that keeps me in flavorwith

basil, parsley, thyme, rosemary, sage, bay, dill, and tarragon
across three seasons. I try something a little different each year.
Jennifer Minnick
*Responses are edited for clarity.
JOIN US ONLINE
@VEGTIMES
PINTEREST.COM/VEGTIMES
INSTAGRAM.COM/VEGETARIANTIMESMAG
12 APRIL 2016
vegetariantimes.com
Hot peppers! Love to can them and

use year-round in dishes and on pizza.
Rhonda Simpson
I love growing Sun Sugar tomatoes.
They are grape sized, orange colored,
and taste like (healthy) candy.
Arlene Stilgenbauer Lengyel
Okra.
Reina Ruiz
Kale and beets.
Jaime Harris
Thyme, basil, and parsley
on my small terrace.
Mireille Davenne
PHOTO: ISTOCKPHOTO/BOYARKINAMARINA
Every issue, we ask a foodrelated question, and our

VT community responds!*
MOST LIKED RECIPE
This vibrant Beet-and-Lentil Hummus

recipe, created by My New Roots blogger
Sarah Britton (mynewroots.org), reached
more than 215,000 people on Facebook.
GET THE RECIPE

vegetariantimes.com/recipe/beet-and-lentil-hummus/
JOIN OUR FACEBOOK COMMUNITY:

PHOTO: BEATRIZ DA COSTA; FOOD STYLING: SUSIE THEODOROU
Beet-and-Lentil Hummus
Dont let YOUR greatest moments be ruined by digestive discomfort. The probiotic strains in our award
winning, scientically proven formula distinguish themselves by becoming distinctive to your bodys
specic needs. Dr. Ohhiras Probiotics takes probiotic support to a whole new level by:
Q Providing the restorative biogenic ingredients (produced by living bacteria
through the fermentation process) needed to support YOUR exclusive probiotic ngerprint*
Q
Q
Promoting your digestive and whole health*
Enhancing the absorption of nutrients from food and other supplements*
N-
T I M E WI
N
R
SEV
NE
Discover the Dr. Ohhira Difference and Embrace Lifes Big Moments.
SEV
E
NE
&IND$R/HHIRAS&ORMULASATBETTERHEALTHFOODSTORESNATIONWIDEsWWW%SSENTIAL&ORMULASCOMs

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
N-
T I M E WI
BEST FEET
F O R WA R D
These animal-friendly kicks will put a spring in your step

By Ashlee Piper
Cork is the latest in breathable glamour, and this

Sydney Brown Curved Heel Pump impresses in the boardroom yet transitions seamlessly to after-work drinks.
$455; sydney-brown.com
AFTER A COLD, SLUSHY WINTER, the brighter days of spring beg for peppy pedicures and breezy, more
stylish footwear. In addition to being on-trend for warmer-weather ensembles, these shoes maintain a lighter
footprint by boasting ethical construction (no sweatshops), sustainable materials (like reclaimed cork, vintage
fabrics, and faux leather made from plastic bottles), and intentionally animal-free fabrications. With ecocred so solid, you can skip, hop, and run for your commuter bus with a clear conscience.
Airy, flirty, and

made from unique
reclaimed fabrics, no
two Cordulia Sandals
by Brazilian brand
Insecta Shoes are
alike. And the style
pairs perfectly with a
sundress and freshly
painted toes. $129;
insectashoes.com
16 APRIL 2016
For days when you

want to keep your
piggies under wraps,
these Sallys by
U.S.-crafted brand
Nicora can be laced
up for an old-school
Happy Days look,
or rocked laces-out
for casual flair. $197;
nicorashoes.com
vegetariantimes.com
An indispensable
addition to any
womans closet, the
classic ballet flat
gets a floral upgrade
with naes Marina
Flat, whose slight
heel works perfectly
dressed up or down.
Whats more, theyre
made in a carbonneutral factory.
$114; nae-vegan
.com/en
Slip into something

more comfortable
with the Indosole
Prahu Boat Shoe.
Made from recycled
motorcycle tires
and organic cotton
canvas, these will
become his favorite
shoe of the season.
$60; indosole.com
Men can dress down

this lace-up Luke
boot by Bourgeois
Boheme by cuffing
pant legs and going
sans socks, or dress
it up with a fitted
suit. The Luke is a
very versatile shoe for
transitioning seasons.
$276; bboheme.com
Chicago-based author Ashlee Piper writes

about eco-beauty and style at her site,
The Little Foxes (thelilfoxes.com).
!
ss
e
n
d
Goo
Enhance the flavor of your favorite foods with the goodness of
Natures Way Liquid Coconut Oil. Great for baking, sauting
or adding to dressings and dips, its the smart cooking oil
alternative. Its always liquid, even when refrigerated.
V I VA V E G A N
C H O C O L AT E !
The VT staff indulged their sweet tooth by tasting ve fantastic vegan

chocolates. Some were made with equipment that also processes milk
so check the label to make sure its the right bar for you!
By Kristen Kuchar
dark
chocolate
Theo
Salted
Almond
Not for the faint
of heart, this
super-intense
chocolate had
a strong salt taste
that paired nicely
with the almonds.
$4/3 oz.;
theochocolate.com
cocoa
Alter Eco
Dark Quinoa
Organic
Chocolate
The nutty, toasted, puffed royal

pearl quinoa added a fun, light,
crispy crunch to this Ecuadorian
dark chocolate, with raw cane
sugar, and Madagascar bourbon
vanilla bean. $3.99/2.82 oz.;
alterecofoods.com
cocoa
Salazon Chocolate Co. Organic

Dark Chocolate
with Sea Salt
& Turbinado
Sugar
Check out our online Vegan
Baking course to learn how
to choose the right ingredients
to replace dairy, as well as other
professional vegan-baking
techniques.
vegetariantimes.com/
veganbaking
18 APRIL 2016
vegetariantimes.com
Granules of both sugar and sea

salt balanced each other out,
offering a delightful taste and
consistency. At least 1 percent of
gross proceeds support the Pacific
Crest Trail Association and its
mission to preserve the legendary
Pacific Crest National Scenic Trail.
$4/2.75 oz.; salazonchoc.com
cocoa
Endangered
Species
Natural
Dark
Chocolate
with
Blueberries
We enjoyed the subtle blueberry taste, but we love even

more that 10 percent of the
net profits are donated to
nonprofit partners that protect
and preserve wildlife. $2.99/
3 oz.; chocolatebar.com
cocoa
Lake
Champlain
Dark
Chocolate
Peppermint
Crunch
Crunchy peppermint candies
smothered in creamy, sweet
chocolate created a great texture
in this small-batch bar that's
crafted in Vermont. $4/3 oz.;
lakechamplainchocolates.com
!
W
NE
NUTRITION
YOU CAN TRUST
20g PLANT-BASED
PROTEIN
7g FIBER
This is the best tasting plantbased protein Ive ever had!
FRUIT &
VEGETABLE BLEND
GF
DANICA PATRICK
Professional Race Car Driver
GLUTEN FREE*
GMO NON-GMO
Healthy & Organic

meets
Delightfully Delicious
Turmeric Protein Smoothie

INGREDIENTS:
1 cup frozen or fresh
pineapple
1/2 tbsp. fresh ginger
1/2 tbsp. ground turmeric
1 1/2 cups carrot juice
Juice from
1/2 small lemon
1 serving Purely Inspired

Organic Protein, French Vanilla
Blend ingredients until creamy
and smooth. Add more carrot
juice if difficult to blend. Scrape
down sides as needed. Garnish
with pineapple and turmeric
if desired.
*Processed in a facility that also processes milk, egg, wheat, soy, sh oil, shellsh, peanut and tree nut ingredients.
Read the entire label before use. 2016
purelyinspired.com
Facebook logo is owned by Facebook Inc.
ADOPT A
FA R M A N I M A L
For animal lovers who cant personally take in a rescued animal,
sponsoring one with a monthly donation offers real help
MEET ATHENA. She is a miniature

black Angus who was recently rescued
from slaughter in a Southern California
cruelty case.
Shes the cutest little thing, says
Ellie Laks, founder of The Gentle Barn,
a rescue group with locations in Santa
Clarita, Calif., and Knoxville, Tenn.
A backyard butcher brought animals
at auctions, slaughtered them, cut them
up, and sold the meat to people in his
community. The animals, explains Laks,
were diseased and kept in filthy conditions.
The meat was tainted with parasitesit
was a hazard to the animals and to the
people he was feeding, she says.
Local authorities finally confiscated
the animals, and The Gentle Barn took
them in. Among them was Athena,
emaciated, sick, and terrified. It took a
long time to heal their bodies, help them
gain weight, and build muscle, says Laks
of the rescued animals.
Animal lovers moved by stories like
thisand who want to help but cannot
take in an animalmight find that
adopting, or sponsoring, a rescued animal
is an emotionally satisfying solution.
Compassion in action
Adopting means making a monthly
donation for that animals care to the
group that does this work, paying a
portion of the very high food and
veterinary bills.
20 APRIL 2016
vegetariantimes.com
The costs are tremendous with the

level of care we give them, says Laks.
We take animals no one else wants. So,
out of the gate, we have huge vet costs.
The Web site for The Gentle Barn
and those for similar groups provide a
virtual barnyardphotos and stories of
the rescued animals, allowing donors to
choose which theyll sponsor.
The Gentle Barn, founded in 1999,
cares for 175 animalsall rescued from
abuse or neglect.
By sponsoring a rescued animal,
a person participates in its recovery,
says Meredith Turner-Smith, the mediarelations specialist at Farm Sanctuary,
It took a long time

to heal their bodies, help
them gain weight, and
build muscle, says Laks
of the rescued animals.
founded in 1986, with three locations in
California and New York. Says TurnerSmith, The sponsor is sent a letter
detailing how their new adoptee got to
Farm Sanctuary, an adoption certificate
naming them as the Proud Parent,
and a 4- x 6-inch color photograph of
their adoptee.
Farm Sanctuary sponsorships

continue for a minimum of one year,
but can go on for as long as the sponsor
wishes. We have one person who
sponsored Bing Goose from 1990 until
Bing died in 2015, says Turner-Smith.
Sponsorships range from $10 a month
for a chicken to $50 for a cow.
Farm Sanctuary currently cares for
873 animals. Over 30 years of Farm
Sanctuarys existence, thousands of
animals have been recognized in this
way, Turner-Smith says.
Happy outcome for all

Sponsoring is a win-win-winfor the
animals, their caretakers, and the sponsors.
Adopting a farm animal allows
sponsors to express their activism on
this issue, Turner-Smith explains. The
Gentle Barn updates sponsors every
three months about their adoptees.
Sponsorships range from $5 per month
for chicks to $50 for horses.
For the lucky few [animals] who
come to us pregnant or with their young,
they never have to worry about being
separated from their families again and
are able to raise them and share them
with the humans who care for them,
says Turner-Smith.
Sponsors share in that healing
process and can witness firsthand how
their donations completely turn around
the lives of these individuals, she says.
PHOTOS OF ATHENA, KRISHNA, AND RASCALINA, COURTESY OF THE GENTLE BARN; ALL OTHERS COURTESY OF FARM SANCTUARY
By Nicole Gregory
Safran
Bodhi
Rascalina
Liza
For the lucky few

[animals] who come to
us pregnant or with their
young, they never have
to worry about being
separated from their
families again.
Krishna
Marlon
Athena
Melvin
Lily
Bebe
Portia
vegetariantimes.com
APRIL 2016 21
IN PRAISE OF
GARLIC
Garlic is a favorite ingredient for cooks
around the worldand provides a variety
of health benefits. Heres how to get the
most from this ancient superfood.
By Karen Asp
The list of its many benefits goes on.

Garlics benefits include lowering
total cholesterol and blood pressure,
reducing oxidative stresswhich
has been linked to numerous health
conditionscontrolling infections,
helping keep iron in circulation, and
possibly reducing the risk of cancer,
says George Mateljan, Hawaii-based
author of The Worlds Healthiest Foods
22 APRIL 2016
vegetariantimes.com
(GMF Publishing, 2015) and founder

of Health Valley Foods.
COOKED VS. RAW

As for its famous odor? Not until
you cut into a garlic clove will its
sulfur compounds release their smell.
The compounds found in raw garlic
confer the greatest health benefits,
but cooked garlic is a superstar, too
lending a flavor kick to soups, stews,

breads, meats, vegetables, sauces, and
dressings. It can also be roasted on its
own so that each clove becomes soft
and spreadable.
Meanwhile, letting crushed garlic
stand for 10 minutes before cooking
with it can prevent the loss of its cancerfighting properties, according to a study
in the Journal of Nutrition.
PHOTO: ISTOCKPHOTO/FOTOGRAFIABASICA
GARLIC MAY STINK, literally, but when it comes to health benefits, this plant is a winner. Not only is it rich in
phosphorus, calcium, and copper, but when incorporated into a regular diet, it may reduce risks of cancer and heart disease.
The TUVJGTDCNDTCPF with both

Non-GMO and TRU-ID certification
KNOW YOUR GARLIC

Yes, there are festivals dedicated
to garlic! Check out one of these
garlic parties, where you can buy
different types of garlic, attend
cook-offs, watch chefs in action,
and more.
GILROY GARLIC FESTIVAL
Gilroy, Calif. | July 29 to 31
gilroygarlicfestival.com
ELEPHANT GARLIC FESTIVAL
North Plains, Ore. | August 12 to 14
funstinks.com
MINNESOTA GARLIC FESTIVAL
Hutchinson, Minn. | August 13
sfa-mn.org/garlicfest
CLEVELAND GARLIC FESTIVAL
Cleveland, Ohio | August 27 & 28
clevelandgarlicfestival.org
Supermarkets usually carry just one kind of garlic, but there are actually
hundreds of different typesthey can be found at farmers markets and garlic
festivals (see left). They all fall into one of two general categories:
SOFTNECK
HARDNECK
Characteristics Most frequently
Characteristics Garlics in this
found in grocery stores, this type

produces stalks, but usually also
has more individual cloves than the
hardneck types.
category feature hard, woody stalks

that often send up a floral stalk, and are
larger but provide fewer cloves per bulb
than softneck varieties.
Flavor profile This category includes
a wider variety of flavorsincluding
some that border on intensethan
softneck garlics.
Common types Rocambole,
porcelain, purple stripe, marbled purple
stripe, glazed purple stripe
Flavor profile Generally milder than

hardneck.
Common types Silverskin and

artichoke
Garlic supplements to try

Although garlic and its derivatives are included on the Food and Drug
Administrations Generally Recognized As Safe list, check with your doctor
before taking garlic supplements, particularly if you are pregnant, nursing,
or on blood-thinning medications. Here are a few options:
POCONO GARLIC FESTIVAL

East Stroudsburg, Pa.
September 3 & 4
poconogarlic.com
Kyolic Aged Garlic Extract

$21.99/300 Formula 100 capsules;
kyolic.com
GARLIC AND HERB FESTIVAL

Bennington, Vt. | September 3 & 4
lovegarlic.com
Metagenics SuperGarlic 6000

$31.95/90 600 mg concentrate
tablets; metagenics.com
HUDSON VALLEY GARLIC

FESTIVAL
Saugerties, N.Y. | October 1 & 2
hvgf.org
VIRGINIA WINE & GARLIC
FESTIVAL
Amherst, Va. | October 8 & 9
virginiagarlicfestival.com
24 APRIL 2016
vegetariantimes.com
Natures Way Garlic Bulb

$5.49/100 580 mg vegetarian
capsules; naturesway.com
The Vitamin Shoppe Aged Garlic
Extract
$15.99/200 600 mg capsules;
vitaminshoppe.com
S
TORONTO GARLIC FESTIVAL

Toronto, Ont. | September 18
torontogarlicfestival.ca
Natural Factors GarlicRich Super

Strength Garlic Concentrate
$13.97/90 500 mg coated softgels;
natralfactors.com
Journalist Karen Asp writes about fitness, health, nutrition, travel,

and pets for numerous publications, including More, O, Prevention,
Family Circle, and Better Homes and Gardens.
Discover Why This

Health-Conscious Vegetarian
Uses BioSil for Her
Skin, Hair, and Nails!
CHRISTIE BRINKLEY at 61
Look Youthful, Look Beautiful, Look Healthy at Any Age

You dont look this youthful, beautiful and healthy at 61 without
making some very smart choices. Thats why Christie eats healthy
organic foods, gets in 10 to 20 minutes of exercise a day, and takes
the first and only advanced collagen generator, BioSil Hair, Skin,
Nails. Why BioSil? Its simple...
After the age of 21, we women lose about 1% of our collagen
every year, says Christie. Collagen is directly responsible for
plumping skin, removing wrinkles, and creating vital skin
elasticity. Whats more, collagen increases nutrient-rich blood
flow to the scalp giving you thicker, stronger, and shinier hair.
I was drawn to BioSil because of the clinical trial results I saw
in medical journals. BioSil gives you the ability to re-gain lost
collagen, add new collagen, and protect both new and existing
collagen. I am amazed at the difference I see in my skin, hair,
and nails, Christie says smiling. I also appreciate that BioSil
works naturally and contains no animal parts. Christies other
secrets to looking great at any age
Clinically Proven BioSil
Reduces Fine Lines & Wrinkles 30%

Strengthens & Thickens Hair 13% **
Improves Skin Elasticity 89%
Strengthens Nails
As demonstrated versus placebo in the published clinical trials: Barel et al. 2005, Archives of Dermatological
Research 297, 147-153. ** Wickett et al. 2007, Archives of Dermatological Research 299, 499-505.
ts may vary.
Exfoliate everyday, always wear sunscreen (even on cloudy days),

and be beautiful on the inside by caring about all living creatures!
See Christies Daily 15-Minute Health & Beauty Routine
www.BioSilUSA.com/VTA416
The First and Only Advanced Collagen Generator One Very Smart Choice!
Available at natural health stores nationwide
2016 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil, the ch-OSA logo and Advanced Collagen Generator are registered trademarks of Bio Minerals NV.
This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
FACTS & FICTION

Nutritious powerfood with health-boosting potential
or food group ready to torpedo your well-being? Heres the
lowdown on some of the biggest dairy facts and fallacies.
By Matthew Kadey, MS, RD
TO DAIRY, or not to dairy? That is the question many vegetarians mull over.
Controversy swirls around this food group, but if you know whats true and whats
not about dairy, you can make informed decisions about how it fits into your diet.
Dairy is better if its greener. Researchers

at Washington State University tested
organic and conventional milk samples
from across the U.S. and found that the
former contained on average 25 percent
less inflammatory omega-6 fatty acids
and 62 percent more anti-inflammatory
omega-3s than non-organic milk. Dairy
products carrying the USDA organic
seal must hail from cattle that spend at
least four months of the year roaming
and nibbling on pasturea more natural
feeding method that improves fat
profiles over a grain-only diet.
TIP Animals on organic farms are not
given antibiotics or hormones, so their
milk wont contain these substances, either.
FICTION: YOU MUST GUZZLE MILK

TO BUILD BONES OF STEEL
Studies show that going dairy-free
will not necessarily lead to weak bones.
Though calcium and vitamin D are
an important part of building a breakresistant skeleton, optimal bone health
26 APRIL 2016
vegetariantimes.com
requires a balanced diet featuring a

range of nutrients, including protein,
magnesium, vitamin D, vitamin K,
and maybe even omega-3 fats and
antioxidants.
TIP Beyond moo juice, you can meet
your calcium needs via calcium-set
tofu, dark greens, legumes, sesame seeds,
and fortified non-dairy beverages like
hemp milk.
FACT: DAIRY IS A PROTEIN

POWERHOUSE
When it comes to sources of complete
protein, meaning something that
contains a full arsenal of essential amino
acids, few foods outperform dairy:
A 6-ounce serving of Greek yogurt
packs as much as 18 grams of protein,
while a glass of milk delivers 8 grams
(almond milk has only a single gram).
TIP Dairy has a Biological Value
(the measurement used to determine
what percentage of protein is utilized
by the body) thats higher than meat.
This makes dairy potentially useful in
building lean body mass.
FICTION: DAIRY IS THE CAUSE

OF MANY ILLS
The Internet is replete with tales of
dairy-linked wellness woes, including
cancer, excessive inflammation, nasal
congestion, and even osteoporosis. There
is no credible proof that a glass of milk
or a square of stinky cheese is harmful
for most people. With that said, dairy
can cause digestive woes for those
sensitive to lactose or casein protein.
TIP People who have trouble digesting
milk might opt for lactose-free varieties,
or fermented products like kefir.
FACT: SOUR HAS POWER

During fermentation, milk products like
yogurt, kefir, and moldy cheese become
populated by a colony of good-for-you
probiotics. Once consumed, these
probiotics can improve your gut flora for
improved digestive and immune health.
TIP If you are including dairy in your
diet, be sure to prioritize fermented
products, opting for cultured dairy
in which the beneficial bugs arent
swimming in added sugars.
PHOTO: ISTOCKPHOTO/KARANDAEV
FACT: ORGANIC DAIRY IS

A WORTHWHILE SPLURGE
FICTION: FAT-FREE IS BEST

Recent research suggests that moderate
intakes of saturated fat wont necessarily
hurt your heart. In fact, a 2015 study
found that full-fat dairy offered some
protection from metabolic syndrome,
a cluster of conditions that elevates
heart-disease risk. Dairy with
some fat still present can
increase the absorption of
fat-soluble vitamins A and
D, while fat-free options
like yogurt can be laced
with added sugars.
TIP To keep overall
calorie intake in check,
select 2 percent milk and
yogurt, while enjoying
full-fat cheese moderately.
Matthew Kadey is a registered

dietitian and food writer based
in Waterloo, Canada. His is also the
author of Rocket Fuel (VeloPress, 2016)
and Muffin Tin Chef (Ulysses, 2012).
vegetariantimes.com
APRIL 2016 27
SUPPLEMENT SMARTS
ASIAN
GINSENG
TO THE RESCUE
If taken correctly, this type of
ginseng may help to restore your
mental and physical energy
By David Kalmansohn
WITH A STARBUCKS on every corner, its obvious that caffeine is Americas first response to its personal energy crisis. But the
caffeine in coffee and other products can backfire, leading to restlessness and insomnia. An alternative to caffeines quick fix is Panax
ginseng, an adaptogenic (stabilizing) herb that may help the body cope long-term with fatigue, stress, immune-system dysfunction, and
numerous other health conditions. The World Health Organization finds clinical support for ginsengs use as a restorative agent for
enhancement of mental and physical capacities in cases of weakness, exhaustion, tiredness, and loss of concentration.
TWO TO TRY
Precautions
There are three types of ginseng. The first

twoPanax ginseng, also called Korean or
Asian ginseng; Panax quinquefolius, also
called American ginsengcontain active ingredients known as ginsenosides. Meanwhile,
Siberian ginseng, which is a different plant,
does not contain ginsenosides. In Chinese
medicine, Panax quinquefolius is considered
the cooling yin to the warming yang of Panax
ginseng. And a study published in Acta
Pharmacologica Sinica confirmed that Panax
ginseng stimulates the central nervous system, while Panax quinquefolius calms it.
A clinical study published in

The Journal of Alternative
and Complementary Medicine
found that for healthy adults,
Panax ginseng is safe and
tolerated up to 2 grams per day
for four weeks. However, the
herb can negatively interact
with a long list of medications;
check with your health care
practitioner before using. Also,
women who are pregnant or
nursing should avoid ginseng.
Paradise Herbs Panax

Red Ginseng
$14/60 vegetarian capsules
(200 mg extract standardized
to 20 percent ginsenosides,
with 50 mg licorice root, red date,
and tangerine rind);
paradiseherbs.com
Solgar Korean Ginseng
$20/60 vegetarian capsules
(250 mg extract standardized to
8 percent ginsenosides, plus
200 mg raw ginseng powder);
solgar.com
Use It Right
For health maintenance and improved energy, the University of Maryland Medical
Center advises taking ginseng in cycles, e.g., three weeks on and two or three weeks
off. Suggested daily supplementation usually ranges from 100 to 600 milligrams,
standardized to at least 4 percent ginsenosides, in divided doses.
28 APRIL 2016
vegetariantimes.com
Los Angelesbased David Kalmansohn

has a long history of covering issues
of mind, body, and spirit. He is the former
executive editor of Natural Health and
former deputy editor of Mens Fitness.
PHOTO: ISTOCKPHOTO/COURTNEY KEATING
Power Source
BE
fruitful
Go forth and grow
your own apples,
peaches,
or other tree fruit
wherever you live
Standard fruit trees top 30 feet

tall, while those sold as semidwarf can be more than 15 feet.
Dwarf and miniature types peak
at 10 feet tall, with a similardiameter canopy. Just about every
kind of fruit tree now comes in the
smaller sizesthese are the easiest to start with.
Apples You can choose from

many varieties, including favorites
like Honey Crisp and Golden
Delicious. In the tightest spaces,
you can plant a columnar apple,
which has stubby limbs that keep
the fruit close to the trunk.
Cherries Pie (aka tart) types

tend to be more productive and
less prone to problems than sweet
cherries. Whichever you choose,
cover the tree with netting to
prevent birds from devouring your
crop before harvest time.
Citrus Lemons, limes, and

mandarin oranges dont tolerate
freezing temperatures, but the
dwarf trees grow well in pots that
you can bring inside during the
winter months. Meyer lemons and
kaffir limes are especially welladapted to containers.
30 APRIL 2016
Peaches These summer

favorites come in early season,
midseason-, and late seasonripening varietiesthe latter are best
where hard frosts continue well
into spring, which can kill the blossoms of earlier types.
Sunshine and fresh air Your

fruit tree will grow vigorously and
avoid issues if you situate it in
a spot with all-day sun and an
unobstructed breeze.
Mind the graft Dwarf fruit trees
are made by grafting a branch from
the desired fruit-tree type with
a rootstock that stays short. The
graft line is visible as a swelling
near the base of the trunk. Dig a
hole, loosen the soil inside it, then
set your tree so that the graft line
is 2 inches above the soil.
At stake A young trees shallow
roots leave it vulnerable to damage
in heavy winds, so you want to
keep it securely staked for the first
couple of years. After pushing two
wooden stakes into the soil on opposite sides of the trunk, use tree
ties or any broad, elastic material to
wrap a figure-eight loop between
vegetariantimes.com
your door sounds heavenly, doesnt it? If you have

a sunny spot in your yard or just on a balcony, you
can cultivate homegrown apples, cherries, citrus,
peaches, and more. Dwarf trees fit into small
spaces yet bear bushels of full-sized fruit. Many
thrive in containers, so you dont even need a yard
for planting. That puts them in reach of just about
anyone who loves fresh, healthy food.
the trunk and stakes. The ties

should be taut but still allow the
tree to bend a bit in the wind.
Open the center Air circulating

through your young tree prevents
diseases and fungi. As branches
grow, some will lean out and others will lean in toward the main
tree trunk. In late winter, prune off
branches that cross in the center
and block air flow.
Light container A 15-gallon container is big enough to

grow a dwarf fruit tree, but still
manageable to move. Ceramic
pots look nice, but plastic is not
as heavy. Fiber pots are the best
option: Theyre lightweight, dont
overheat in the sun (unlike plastic),
and air-prune the trees roots
so they dont encircle the pot and
choke the tree.
Super soil Never use soil youve

Dare to thin Youll harvest the
biggest and best fruit if you thin out
the crop each year. When the fruit
is quarter sized, choose one to keep
every 3 inches or so on each branch,
and then remove the rest. Painful,
yes, but youll be glad you did it.
dug up outsideit holds too

much water. You can use bagged
potting soil, but the ideal mix for
a fruit tree is equal parts peat or
coir (coconut husk fiber), mature
compost, and vermiculite.
Food and drink Give your tree

Go organic Pests and diseases
can sometimes infest backyard
fruit trees, but you can keep
your harvest pure by treating
problems with safe, natural
controls, such as horticultural
oil and mineral sprays.
a gallon of water every 7 to 10

days when it hasnt rained. Each
spring and fall, scratch a couple
inches of mature compost into the
top layer of soil mixture to nourish
the tree and keep it bearing fruit
season after season.
Scott Meyer, author of The City Homesteader (Running Press, 2011),

has no happier memory than climbing the cherry trees at his
grandparents home in Philadelphia.
PHOTO: ISTOCKPHOTO/MASHABUBA
By Scott Meyer
RIPE FRUIT HANGING from trees right outside
Fabulous Edibles for

By Therese Ciesinski
PHOTOS, LEFT TO RIGHT: ISTOCKPHOTO/ALEXSTAR; ISTOCKPHOTO/MKOS83; ISTOCKPHOTO/OLEKSANDR PEREPELYTSIA; ISTOCKPHOTO/MASHUK; ISTOCKPHOTO/ALASDAIR THOMSON
You dont need acres of land and the sweat of your brow to grow vegetablesa few big pots
can yield a bountiful and delicious harvest, with less work. Gardening in containers keeps
produce off the ground, making diseases less likely. If a plant is wilting in the sun, simply move
it into the shade. And did we mention that harvesting is a breeze? Grow your favorites, or try
some of the new, compact varieties specifically bred for containers.
Blueberries Yes, blueberries. Standard bushes

can grow 6 feet tall, but
smaller varieties top out
at 2 to 3 feet. One thing
blueberries need to thrive
is acidic soiluse a soil mix
especially for blueberries,
azaleas, or rhododendrons.
Try dwarf varieties Jelly
Bean (Raintree), Sunshine Blue (Peaceful Valley), or Top Hat (Burpee).
Cucumbers Grow
cukes in a pot? Absolutely.
Cucumbers take off in the
warm soil of a container.
Try bush varieties, which
get about 2 to 3 feet tall
(a tomato cage works
well as a trellis). Varieties
include Spacemaster
(Botanical Interests),
Patio Snacker (Territorial
Seed), and Arkansas Little
Leaf (Sow True Seed).
Hot peppers Attractive and edible, hot

peppers are the perfect
ornamental for a patio or
deck. Wear gloves when
handling the fruits and
dont rub your eyespepper juice burns. Varieties
include Chinese 5-Color
(Baker Creek), Cayenetta (Territorial Seed), and
Thai hot pepper (Botanical Interests).
Mint Iced tea and

mint juleps are just a
snip awayin a pot on
the patio. Mint prefers
moist, rich soil; growing
it in a pot keeps its
rambunctious nature
under control. Besides
pepper- and spearmint,
there are lemon, pineapple, and chocolate
mint, all readily available
at garden centers.
Room for
roots Almost
The right soil

Not garden
Plenty of water
Potting mix
Enough light
Blueberries,
Faithful feeding
Most potting
anything can be
a pot, as long
as its large, has
drainage holes,
and isnt made
from (or once
held) anything
toxic. Start at 12
to 14 inches in
diameter and 14
inches deep for
a single plant,
and go up from
there. Planters on
wheels or plant
caddies make
heavy containers
easier to move.
soil, which is
too dense, but a
porous organic
potting mix made
for large containers. Look for
mixes made with
coir (coconuthusk fiber) and
amended with
compost or other
organic matter,
which provides
good drainage
while conserving
moisture.
dries out quickly:

Water consistently, and never let
containers dry
out completely.
If its hot or hasnt
rained, you might
need to water
once or even twice
a day. Water until
it runs out of the
drainage holes.
Dont let a pot
stand in water.
In arid climates,
drip irrigation
is a time- and
water-saver.
raspberries, hot
peppers, and
cucumbers need
eight hours of
sunlight a day
for an appreciable
yield. Mint can
get by with less.
Also, make sure
there is good
air circulation
around the pots
smart advice for
any plant growing
in a container.
soils contain
few nutrients,
so fertilizing
plants is a must.
Use a diluted,
water-soluble
fertilizer like
seaweed emulsion, according
to the directions
on the label.
Raspberries In the
garden, raspberries
grow on canes up to
8 feet tall; container
varieties stay 4 feet
and under. Varieties
include red Raspberry
Shortcake (Raintree)
and purple Glencoe
(Burpee)both thornlessand the thorny
but luscious Fall Gold
(Peaceful Valley).
Baker Creek Heirloom Seeds

rareseeds.com
Botanical Interests
botanicalinterests.com
Burpee
burpee.com
Peaceful Valley Farm Supply

groworganic.com
Raintree Nursery
raintreenursery.com
Sow True Seed

sowtrueseed.com
Territorial Seed Company

territorialseed.com
Therese Ciesinski has written for Garden Design, This Old House, and Coast Home magazines. She lives and gardens in Southeastern Pennsylvania.
vegetariantimes.com
APRIL 2016 31
CAULIFLOWER
PIZZA CRUST
A gluten-free pizza alternative thats also vegan
By Julie Morris
CAULIFLOWER PIZZA CRUSTS are all the rage these days among gluten-wary eaters. But to make a cauliflower
PHOTO: RICHARD CUMMINGS; FOOD STYLIST: NANCY ZAMPARELLI; STYLIST: NICOLE DOMINIC
crust thats texturally on-point and truly healthy, youll need a few culinary tricks up your sleeve. Pre-roasting the
cauliflower before creating the dough gets rid of excess moisture and produces a more flavorful, toothsome crust.
Arrowroot flour, flaxseed meal, and tahini replace egg whites (used in most cauliflower pizza crusts) as the plantbased binders holding this gluten-free crust together, while a little brown rice flour offers a welcome hint of crunch.
The result is a slightly crispy crust thats perfect for all of your favorite toppings.
32 APRIL 2016
vegetariantimes.com
CAULIFLOWER PIZZA CRUST

MAKES ONE 9-INCH PIZZA CRUST
This thin-style crust works best when you use a light hand with toppings. Because the crust does not rise,
its important for textural success that you roll out the dough to the correct sizetry using a 9-inch round
cake pan for reference.
1 2 medium head cauliflower,
coarsely chopped (3 cups)

1 Tbs. olive oil
1 4 tsp. sea salt
1 8 tsp. ground black pepper
1 4 cup ground flaxseed meal
1 4 cup brown rice flour
1 4 cup arrowroot flour
2 Tbs. nutritional yeast

3
4 tsp. garlic powder
2 Tbs. tahini paste
on prepared baking sheet, and roast

20 minutes, tossing cauliflower halfway
through cooking time and smoothing back
out on baking sheet.
3 Combine flaxseed meal, brown rice flour,

arrowroot flour, nutritional yeast, and garlic
powder in large bowl. Add cooked cauliflower,
and toss to combine. Whisk together tahini
and 2 Tbs. water in small bowl. Add tahini
mixture to cauliflower, then knead by hand
to fully incorporate. Shape into compact ball.
Preheat oven to 400F. Line baking sheet

with parchment paper.
2 Pulse chopped cauliflower in food

processor until cut into very small, rice-sized
bits. Transfer to large bowl, and toss with olive
oil, sea salt, and pepper. Spread cauliflower
4 Turn baking sheet face-down. Lay

parchment paper atop back side, and lightly
coat with cooking spray. Place dough ball
in center of sheet, and lay second piece of
parchment on top. Press to slightly flatten,
and use a rolling pin to smooth out into
a 9-inch circle. Peel away top layer of

parchment (reserve for next step), and use
your fingers to smooth and round dough
edges. Bake 18 to 20 minutes, or until edges
are slightly browned and crispy.
5 Remove pizza crust from oven, and

cover with reserved parchment. Place a
second baking sheet on top, right-side up.
Sandwich the crust between baking sheets,
flip everything over, and remove hot baking
sheet and top parchment. Top crust with
desired toppings, and bake 5 minutes more,
or until toppings are hot and bubbly. Cut
into 8 slices.
PER SLICE (WITHOUT TOPPINGS) 105 CAL;
3 G PROT; 5 G TOTAL FAT (<1 G SAT FAT);
12 G CARB; 0 MG CHOL; 76 MG SOD; 3 G FIBER;
1 G SUGARS
vegetariantimes.com
APRIL 2016 33
one pot
wonderful
By Selma Brown Morrow
PHOTOS: RICHARD CUMMINGS; FOOD STYLIST: NANCY ZAMPARELLI; STYLIST: NICOLE DOMINIC
Flavor without fuss (or mess!)

is what these hearty dishes are all about
LEMONY VEGETABLE AND POLENTA SKILLET

SERVES 4 | 30 MINUTES OR LESS
Fresh basil and lemon juice brighten the flavors of a fresh vegetable medley. During recipe testing,
weve found that the 18-oz. organic packages of prepared polenta have a deliciously creamy-grainy texture,
so opt for organic if you can find it.
1 2 cups fresh or frozen corn kernels, divided
1
1 tsp. cornstarch
1 large crookneck squash, cut into -inch
1 2 cups)
cubes (2
2 cups small sugar snap peas
1 Tbs. butter or margarine
1 2-inch cubes
12 oz. prepared polenta, cut into
1 cup small grape tomatoes
1 2 cup packed grated Parmesan cheese (11 2 oz.)
2 Tbs. lemon juice

13
cup chopped fresh basil
Blend cup corn,

cornstarch, and cup
water in blender or food
processor 1 to 2 minutes,
or until smooth, scraping
down sides of blender
as needed.
Coat medium skillet

with cooking spray. Add
crookneck squash in even
layer. Top with remaining
1 cup corn, then peas and
butter (do not toss to blend).
Pour in cup water, and
bring to boil over mediumhigh heat. Cover, and cook
5 minutes, or until squash is
just tender.
3 Add polenta, tomatoes,

cheese, lemon juice, and
corn sauce from blender.
Toss gently and cook
1 minutes, or until sauce
thickens. Season with salt
and pepper, if desired. Mix
in basil.
PER 2-CUP SERVING 214 CAL; 9 G PROT; 7 G TOTAL FAT (4 G SAT FAT); 32 G CARB; 17 MG CHOL; 486 MG SOD; 4 G FIBER; 8 G SUGARS
vegetariantimes.com
APRIL 2016 35
BL ACK BEAN
CHIL AQUILES
WITH CHILE VERDE
To prep the bell peppers quickly,

stand each on end, cut the sides
away from the core, and then slice
the sides into strips. Cut strips into
desired length or into small dice.
If heat isnt an issue, use medium
or hot salsa, but try to find a
bottled, chunky one for this dish.
2 large bell peppers, cut into
1-inch strips
2
3 cup chopped red onion, divided
1 Tbs. olive oil
4 cups reduced-fat no-salt tortilla chips
1 16-oz. bottle mild chunky salsa verde,
divided
1 cup no-salt-added black beans,
liquid reserved
1 tsp. chili powder
1 cup grated 4-cheese Mexican blend
2 green onions, chopped (14 cup)
3
4 cup plain nonfat Greek yogurt
EGGPL ANT SHAKSHUKA

This version of shakshuka, a Middle Eastern poached-egg

dish, adds eggplant and olives to the tomato sauce for a quick
vegetable-stew base. Choose the freshest eggs possible for
whites that will hold their shape and for more durable yolks.
2 Tbs. olive oil
1 small onion, chopped (1 cup)
12 pitted green Greek olives,
quartered
1 2 tsp. sweet paprika
1
1 2 tsp. ground cumin
1
tsp. dried red pepper flakes
1
1 14
3
13
medium eggplant, cut into

-inch cubes
cups thick crushed tomatoes
cloves garlic, minced (1 Tbs.)
cup chopped cilantro, divided
large eggs
Pour oil into medium non-stick skillet. Add next 5 ingredients, and toss to combine.
Mix in eggplant. Cover, and cook over medium heat 4 minutes to blend flavors, stirring
occasionally. Mix in crushed tomatoes, garlic, and 34 cup water. Bring to simmer. Cover,
and cook 10 minutes, or until eggplant is tender, stirring occasionally. Stir in cup
cilantro; if sauce is too thick, add 1 to 2 Tbs. water to thin it slightly. Season with salt
and pepper, if desired.
Push aside eggplant mixture near top-center of skillet with wooden spoon, making
deep hole. Drop in 1 egg. Repeat 3 more times, spacing eggs apart. Cover, reduce heat
to medium-low, and simmer 4 minutes. Remove from heat, and let stand, covered,
1 to 2 minutes, or until egg whites are set. Sprinkle with remaining cilantro.
1 2 CUPS STEW AND 1 EGG) 217 CAL; 9 G PROT; 14 G TOTAL FAT (3 G SAT FAT);
PER SERVING (1
36 APRIL 2016
vegetariantimes.com
Coat medium skillet with cooking spray. Add

peppers, cup onion, and oil. Season vegetables
with salt and pepper, if desired. Saut 2 minutes
over medium-high heat, or until some browning
shows. Cover, and reduce heat to medium. Cook
vegetables 3 to 4 minutes more, or until peppers
are tender, stirring occasionally.
2 Add oil, chips, and all but cup salsa to

13
vegetables in skillet. Cook, stirring, 2

minutes, or until blended and chips are
moistened. Spoon beans over chilaquiles
(the cooked chips). Sprinkle with chili
powder, then evenly with cheese.
1 3 cup salsa.
Drizzle with remaining
Cover, reduce heat to low, and cook
2 minutes, or until cheese melts and
sauce is bubbling at edges. Garnish with
green onions and remaining red onion.
Serve with yogurt.
PER 2-CUP SERVING 380 CAL; 14 G PROT;
15 G TOTAL FAT (5 G SAT FAT); 48 G CARB;
25 MG CHOL; 1,023 MG SOD; 9 G FIBER;
10 G SUGARS
CHOWDER
PR I M AV E R A
SERVES 4
30 MINUTES OR LESS
Primavera means spring

in Italian, and this
satisfying soup makes
the most of the delicate
flavors of springtime
veggies. The chowder
is thickened with
pured vegetables
rather than flour and
milk or cream, for
a lighter, glutenfree option.
2 Tbs. olive oil, divided
20 medium asparagus stalks, tips reserved,
bottoms trimmed, stalk centers diced
1 2 cups)
(2
1
1 4 cups frozen petite peas, thawed, divided
1 2 cups)
1
medium leek, thinly sliced (1
1
medium fennel bulb, chopped, some fronds
reserved for garnish (1 cups)
1
cup frozen, thawed, double-peeled fava
beans, or baby lima beans
1 34 cup low-sodium vegetable broth
13
cup chopped fresh mint, divided, plus sprigs
for garnish
Heat 1 Tbs. oil in large saucepan or small Dutch oven over medium heat. Add
asparagus tips, and saut 3 minutes. Add cup peas. Saut 1 minute more, or until
vegetables are just tender. Transfer to plate, and set aside.
Add remaining oil to same saucepan or Dutch oven. Stir in diced asparagus stalks,
remaining 1 cup peas, leek, fennel, and fava beans, and toss to coat with oil. Add broth
and 1 cup water. Cover, and bring to boil. Reduce heat to medium-low, partially cover,
and simmer 5 to 6 minutes, or until vegetables are just tender, stirring occasionally.
3 Transfer 2 cups vegetables (no broth) to food processor. Add cup chopped mint.
Blend 2 minutes, or until smooth. Add remaining mint, if desired, and blend well. Stir
pure into mixture in saucepan, and season with salt and pepper, if desired. Serve
garnished with reserved asparagus tips and peas, then mint sprigs and fennel fronds.
PER 1-CUP SERVING 194 CAL; 8 G PROT; 7 G TOTAL FAT (1 G SAT FAT); 28 G CARB; 0 MG
CHOL; 184 MG SOD; 8 G FIBER; 7 G SUGARS
P R O M OT I O N
LASTING
WEIGHT
LOSS
A Whole-Life Guide to
COURSE HIGHLIGHTS:
9-week interactive course for healthy

and lasting weight loss.
Begins with an introduction and works

through all aspects of successful weight
loss including meal planning, fitness
and goal setting.
Includes thorough course materials

featuring videos, webinars, recipes,
slideshows, quizzes, hands-on
assignments and a printable, takeanywhere manual.
Simply register for the course

between now and April 15th to be
automatically qualified to win the
chance to take this course for FREE!
(A $250 Value! One winner selected each week)
Register today to start

losing weight for FREE!
cleaneating.com/weight-loss
Join weight-loss experts and

Clean Eatings Advisory Board
dietitians Erin Macdonald and
Tiffani Bachus as they lead you,
step-by-step, through a complete
9-week holistic program to lose
weight safely and effectively,
transforming simple tactics into
day-to-day habits that will keep you
t, lean and eating clean for life!
C A J U N R I S OT TO
Soy chorizo brings the flavors of andouille, while okra adds a touch of the South to this hybrid
of risotto and jambalaya.
1
6-oz. soy chorizo sausage,

casing removed
1 Tbs. olive oil
5 green onions, chopped (1 cup)
2 celery stalks, halved lengthwise,
thinly sliced ( cup), plus celery
leaves for garnish
1 4-inch fresh rosemary sprig
cup arborio rice
13
cup dry white vermouth
1 cups low-sodium vegetable broth

1 Tbs. dried chopped onion
1 23 cups frozen sliced okra, thawed
cup drained, diced canned
tomatoes
Coat medium skillet with cooking spray. Add soy chorizo; coat again with
cooking spray. Cook over medium heat 5 minutes, or browned and in separate bits,
mashing with fork. Transfer to bowl.
Add oil to skillet, then cup green onions, celery, and rosemary; saut over
medium-high heat 2 minutes. Add rice; stir 1 minute. Add vermouth; stir 1 minute,
or until absorbed. Add broth, dried onion, and 1 14 cups water. Bring to boil over high
heat. Reduce heat to medium-low, and simmer 15 minutes, or until rice is tender.
3 Stir in okra, tomatoes, soy chorizo, and remaining cup green onions. Season
with salt and pepper, if desired. Serve garnished with celery leaves.
PER 1-CUP SERVING 300 CAL; 10 G PROT; 11 G TOTAL FAT (<1 G SAT FAT); 42 G CARB;
0 MG CHOL; 504 MG SOD; 7 G FIBER; 7 G SUGARS
vegetariantimes.com
APRIL 2016 39
Nothing Could Be
40 APRIL 2016
vegetariantimes.com
Finer
than to be in
Carolina in the
springtime, when
tender veggies are
kicking off the
growing season
By Cristin Nelson
WHEN RICHARD
HOLCOMB, his partner
Jamie DeMent, and
Holcombs four kids moved
to an old farmhouse outside
Durham, N.C., they never
dreamed that their farm
would grow into 55 acres
of vegetable gardens,
orchards, and ponds, with
popular vegetable and egg
community-supported
agriculture (CSA)
programs. Their produce
is organically grown, and
most is heirloom variety,
such as Chioggia beets and
spicy Nero Tondo radishes.
The land, Coon Rock Farm,
is named for a nearby rock
formation that juts into the
picturesque Eno River.
For a taste of spring, try
these recipes that take their
inspiration from items
youd find in a Coon Rock
Farm CSA share.
CRUSHED BEETS WITH

HERB V I NA I G RET TE
CSA Share Items: Beets, mint, chives
SERVES 4
Crushing and pan-cooking roasted beets gives their outer layers a crispy texture, and allows a zesty vinaigrette to pool in
their clefts and valleys. Omit the dollops of yogurt to make the
dish vegan. If desired, substitute dill or tarragon for the mint.
4 small beets
3 Tbs. lemon juice
cup (4 Tbs.) olive oil, divided
tsp. salt
tsp. ground black pepper
1 3 cup fresh mint leaves, chopped
2 Tbs. fresh chives, finely chopped

cup (4 Tbs.) low-fat Greek yogurt
Flaky sea salt to taste (optional)
1 Preheat oven to 400 F. Wrap each

beet in small sheet of foil, and roast on
baking sheet 40 to 50 minutes, or until
beets are tender. Cool, then remove foil,
and rub skins from beets. Crush beets to
about -inch thickness using underside
of small bowl.
Meanwhile, whisk together lemon

juice, 3 Tbs. olive oil, salt, and pepper
until combined. Stir in mint and chives.
3 Heat remaining 1 Tbs. oil in skillet

over medium-high heat. Add crushed
beets and cook 4 minutes on each side,
or until browned.
4 Transfer to serving plate, and top

each beet with 1 Tbs. Greek yogurt and
1 Tbs. vinaigrette. Sprinkle with flaky
sea salt (if using.)
PER BEET 159 CAL; 3 G PROT; 14 G TOTAL
FAT (2 G SAT FAT); 7 G CARB; 1 MG CHOL;
293 MG SOD; 2 G FIBER; 5 G SUGARS
vegetariantimes.com
APRIL 2016 41
SWEET & SOUR BOK CHOY

A ND RA DI S H S TI R-FRY
CSA Share Items: Bok choy and radishes
Resist the urge to stir the radishes during their initial time
in the pan. When left alone, they lose their peppery bite and
pick up a delightful char. However, do be sure to stir-fry
the vegetables constantly after adding the green onions, to
prevent the smaller items from burning. To add heft to this
meal, serve over rice or fold in cubes of tofu.
PASTA WITH BLUE

CH E E SE, A R U G U L A,
FIG S, A N D WAL NU T S
CSA Share Item: Arugula
SERVES 4
30 MINUTES OR LESS
Lightly wilted arugula lends a fresh, green,

peppery flavor to this quick pasta recipe.
The dish is a great way to use up bunches
of arugula that are slightly wilted or just
past their prime.
lb. curly pasta, such as cavatappi
cup low-fat cottage cheese
2 oz. strong blue cheese, such as Point Reyes or
Danish Blue, plus more for garnish (optional)
3 cups arugula, divided
1 3 cup)
6 dried figs, chopped (
1 3 cup chopped toasted walnuts or pistachios
tsp. coarsely ground black pepper
1 Cook pasta according to package directions.

2 Meanwhile, blend cottage cheese and blue cheese in
food processor until creamy. Add 2 cups arugula, and
blend until smooth.
3 Drain pasta, and reserve 1 cup cooking water.

4 Return pasta to pot, and stir in blue cheese sauce
and cup to 1 cup reserved cooking water. Fold in figs,
remaining 1 cup arugula, walnuts, and pepper, and
season with salt, if desired.
PER 1-CUP SERVING 384 CAL; 15 G PROT; 12 G TOTAL FAT
(4 G SAT FAT); 55 G CARB; 13 MG CHOL; 286 MG SOD;
4 G FIBER; 11 G SUGARS
42 APRIL 2016
vegetariantimes.com
2
2
2
1
Tbs. fresh orange juice

Tbs. unseasoned rice vinegar
tsp. cornstarch
tsp. reduced-sodium soy sauce
or tamari
1 tsp. honey
1 medium head bok choy
2 tsp. vegetable oil
1 bunch radishes, quartered,
or halved if small (1 cups)
bunch green onions, white

and light-green parts only,
thinly sliced ( cup), plus 4 tsp.
thinly sliced dark-green parts,
for garnish
2 cloves garlic, thinly sliced
(1 Tbs.)
1 Tbs. finely chopped fresh
ginger
1 tsp. salt
4 Tbs. chopped cashews, optional
Whisk together orange juice, rice vinegar, cornstarch, soy

sauce, and honey in small bowl; set aside.
Cut greens from bok choy and keep separate from stems.
Cut stems into -inch slices (you should have about
4 cups).
3 Heat oil in large skillet over medium-high heat. Add

radishes and cook, without stirring, 3 minutes. Add bok choy
stems and cook 3 minutes, stirring occasionally.
4 Add cup green onions, and saut 1 minute. Add garlic

and ginger, and saut 1 minute. Add bok choy greens and
salt, and saut 1 minute. Remove from heat.
5 Stir orange juice sauce again to ensure it remains

thoroughly mixed. Add sauce to pan and stir well to coat.
Garnish each serving with 1 Tbs. chopped cashews (if using)
and 1 tsp. green-onion greens.
(<1 G SAT FAT); 11 G CARB; 0 MG CHOL; 670 MG SOD; 3 G FIBER;
7 G SUGARS
CHI LI-G A RLI C

ROASTED BROCCOLI
CSA Share Item: Broccoli
A tasty vegetable side that comes together in minutes and cooks without fuss? Yes, please. Allow the
broccoli to roast until the florets are well browned
and a bit crispy, and youll be hooked.
To cut broccoli
into long spears,
first peel the
stalk with a
vegetable peeler
and trim off the
tough end. Cut
between florets
down through
the stalk.
2
2
4
1
2
Tbs. olive oil

Tbs. lime juice
Tbs. chili powder
medium heads broccoli, cut into long spears
1 Preheat oven to 425 F.

2
Combine olive oil, lime juice, garlic, and chili powder in bottom of
large bowl. Add broccoli and mix until spears are coated. Season with
salt and pepper, if desired. Arrange on baking sheet, and roast
17 to 20 minutes, until florets are brown and crispy at the edges.
PER 1-CUP SERVING 80 CAL; 3 G PROT; 5 G TOTAL FAT (<1 G SAT FAT);
vegetariantimes.com
APRIL 2016 43
KA L E A N D S EMI-P EAR L ED FA RRO PI L A F

CSA Share Item: Kale
SERVES 4
This recipe uses semi-pearled farro, which retains part of the bran, and with it, many of those
good-for-you nutrients. Semi-pearled farro usually cooks in 15 to 25 minutes, and its very
forgivingit wont get mushy when overcooked.
13
1
1
1
18
oz. dried porcini mushrooms

Tbs. olive oil
cup semi-pearled farro
shallot, finely chopped ( cup)
cup white wine
cups low-sodium vegetable broth
tsp. salt
tsp. red pepper flakes
6-oz. bunch kale, torn into bite-sized
pieces (2 cups, packed)
cup (4 Tbs.) sliced toasted almonds,
optional
2 tsp. chopped fresh thyme, optional
Grind porcini mushrooms in food processor until theyre the texture of

coarse sand. Set aside.
Heat oil in medium saucepan over medium heat. Add farro and shallot,
and saut 3 minutes. Add wine and cook 2 minutes, or until reduced by half.
3 Stir in ground mushrooms, broth, salt, black pepper, and red pepper.
Cover, and bring to a boil, then reduce heat to low and simmer 20 minutes.
4 Add kale on top of farro mixture, but do not stir in. Cover, increase heat
to medium-low, and simmer 10 minutes.
5 Stir kale into farro, and taste for doneness. (Farro may need 3 to 5
minutes more cooking time but should still retain a pleasant chew.) Garnish
each serving with 1 Tbs. toasted almonds and tsp. thyme (if using).
PER -CUP SERVING 249 CAL; 9 G PROT; 5 G TOTAL FAT (<1 G SAT FAT); 43 G
CARB; 0 MG CHOL; 316 MG SOD; 8 G FIBER; 3 G SUGARS
44 APRIL 2016
vegetariantimes.com
EVEN KALE CANT
DO IT ALONE.
Grilled Corn &
Quinoa Burger Salad
with Veggie Bacon
More veggies means more goodness for both you and

the world. Try topping your greens with the Roasted
Garlic & Quinoa Burger, and youll add 7 satisfying
grams of delicious veggie protein. Find this recipe and
more at MorningStarFarms.com.
6 WEEKS TO
PLANT-POWERED
WEIGHT LOSS
GENTLE CLEANSE
WITH JENNIFER
ISERLOH
GLUTEN FREE
VEGETARIAN
COOKING
spring
into savings with
SECRETS TO
VEGAN BAKING:
AMERICAN CLASSICS
Hurry! Sale ends April 30 vegetariantimes.com/springsavings
promotion
Join Director of Nutrition at Natural Gourmet

Institute, Kayleen St. John, MS and RD, as she teaches
you the fundamentals of plant-based cooking, giving you
the secrets to make nutritious, balanced and delicious
meals in your own home!
COURSE HIGHLIGHTS
Perfect for beginners and advanced cooks alike!
Starts with the basics and works through in-depth
concepts and techniques.
Each lesson includes thorough course materials
featuring the latest research, interactive activities,
video how-tos, recipes & quizzes to help get you
the most out of the course.
Simply registering for NGIs Foundations of Plant-Based
Nutrition between now and March 31 automatically
enters you for a chance to take the class
for FREE (A $400 value! One winner will
REGISTER
be chosen each week.)
TODAY TO LEAR
N
TO COOK FOR
PHOTOS: COURTESY OF NATURAL GOURMET INSTITUTE
Dont miss this incredible opportunity to work with one of Natural

Gourmet Institutes leading instructors to advance your cooking.
Register Today! vegetariantimes.com/nutrition
Make-Ahead
Morning Smoothies
By Lisa Turner
Power up your a.m. routine with a selection of premade,

no-ice smoothies that pack both flavor and nutrients
MATCHA GREEN
TEA SMOOTHIE
In Weekend Whiz, we
give you four simple,
tasty recipes to make
on the weekend (in
about 2 to 3 hours)
and enjoy throughout
the upcoming week.
Everything you need
is right here, including
a cooking timeline
and a shopping list.
And even if you arent
doing the cooking-onthe-weekend thing,
each recipe is great all
on its own.
48 APRIL 2016
vegetariantimes.com
GOJI BERRY
SUNRISE SMOOTHIE
PHOTOS: RICHARD CUMMINGS; FOOD STYLIST: NANCY ZAMPARELLI; STYLIST: NICOLE DOMINIC
WHATS FASTER AND EASIER than blending a smoothie

for breakfast? Do-ahead, power-packed drinks you can whip
up days in advance and have on hand in the fridge or freezer.
The refrigerator option means early-morning ease for a
household of smoothie drinkersjust give the pitcher a few
shakes, pour out a serving, and youre ready to go. Or you can
freeze portions to take to work or school. By the time you
arrive, youll have a ready-to-sip breakfast.
*optional ingredients
You can make the smoothies in any order you choose

just give the the blender a quick rinse between recipes.
1 Prepare four 1 -quart pitchers or jars with tight lids if refrigerating smoothies,
12
or enough 1-pint canning jars with plastic freezer lids for each smoothie serving you
want to freeze.
Set out all ingredients in groups on the counter so you can make the
smoothies assembly-line style.
3 Pack smoothies into containers, label, and refrigerate or freeze. Smoothies

will keep 3 to 4 days in the fridge, and up to 3 months in the freezer.
Hemp, pea, and whey protein powders are used to boost

nutrient content and thicken some of the smoothies. Feel
free to use your favorite protein powder in place of those
recommended in the recipes.
Canned Goods, Dry Ingredients,

and Seasonings
2
13
14
14
14
14
15-oz. cans light coconut milk

cup quick oats
cup ground flaxseeds
cup chia seeds
cup hemp seeds
cup pea protein, unflavored
or vanilla
14
cup whey protein, unflavored
or vanilla
14
cup hemp protein, unflavored
or vanilla
14
cup goji berries (or substitute
1 4 cup fresh or frozen
raspberries or cherries)
2 Tbs. agave nectar
2 Tbs. unsweetened cocoa
powder or raw cacao powder
2 Tbs. blueberry preserves
2 Tbs. matcha green tea,
or 4 green tea bags
1 Tbs. coconut sugar*
1 Tbs. cacao nibs or bittersweet
chocolate chips*
2 tsp. vanilla extract
Produce, Refrigerated Items,

and Dairy
BLUEBERRY PIE PROTEINPOWER SMOOTHIE
SUPER SEEDS
CHOCOLATE SMOOTHIE
1
1
1
3
12
1
1
1
12
1
4
2
1
12
1
small pineapple (substitute

1 2 cups frozen pineapple)
2
small mango (substitute
3
4 cup frozen mango cubes)
large banana
cups spinach
cups blueberries (substitute
frozen)
medium cooked beet
medium avocado
cup green grapes
3-inch piece fresh ginger
cups almond milk: plain,
vanilla, or chocolate
cups rice milk
cup plain, fat-free yogurt
cups skim milk
vegetariantimes.com
APRIL 2016 49
MATC H A
G RE E N TE A
S M O OT H I E
G OJ I B ER RY
S U NR I S E
S MO OT H I E
SERVES 4
30 MINUTES OR LESS
SERVES 4
30 MINUTES OR LESS
Matcha is a powdered
green tea thats high in
antioxidants; youll find
it in most large natural
grocery stores or Asian
markets. If you cant find
matcha, steep 4 green
tea bags in 12 cup boiling water for 3 minutes.
Remove tea bags and let
liquid cool, then add tea
to smoothie; reduce rice
milk by 12 cup.
This island-inspired
smoothie is made with
coconut milk for nextday thickness, and is
loaded with fruit for
a flavor reminiscent
of a favorite tropical
beverage. Goji berries
add antioxidants and a
lovely peach blush.
If you cant find goji
berries, substitute
1 4 cup fresh or frozen
raspberries or cherries
for a similar color and
antioxidant boost.
3 cups baby spinach

2 cups rice milk
1 medium avocado, peeled
and cut into chunks
1 2 cup green grapes
2 Tbs. matcha green tea

2 Tbs. grated fresh ginger
1 Tbs. agave nectar,
optional
Blend all ingredients in blender
until smooth.
PER 10-OZ. SERVING 170 CAL;
4 G PROT; 9 G TOTAL FAT (1 G SAT
FAT); 22 G CARB; 0 MG CHOL;
87 MG SOD; 5 G FIBER; 9 G
SUGARS
15-oz. cans light

coconut milk
1 2 cups fresh or frozen
2
pineapple chunks
3
4 cup fresh or frozen
mango cubes
14
cup (4 scoops)
unflavored or vanilla
pea-protein powder
14
cup goji berries
1
Tbs. agave nectar,
optional
until smooth.
12 G PROT; 14 G TOTAL FAT (13 G
SAT FAT); 27 G CARB; 0 MG CHOL;
127 MG SOD; 2 G FIBER; 22 G
SUGARS
50 APRIL 2016
vegetariantimes.com
BLUEBERRY
P I E P ROTEI NPOWER
S M OOTHI E
SERVES 4
30 MINUTES OR LESS
Flaxseeds and oats add

thickness and extra
fiber to this supersatisfying, calciumpacked smoothie. Beets
lend it a deep-purple
color, plus iron and antioxidants. If you dont
have cooked beets on
hand, you can skip
themthe smoothies
flavor wont suffer.
cup plain, fat-free
yogurt
1 2 cups skim milk
1
1 2 cups fresh or frozen
1
blueberries
12
cup cooked diced beets
13
cup quick oats
14
cup (4 scoops)
unflavored or vanilla
whey protein
14
cup ground flaxseeds
2 Tbs. blueberry
preserves
S UPER S EEDS
CHOCOL ATE
S M OOTHIE
SERVES 4
30 MINUTES OR LESS
Chia and hemp seeds add

omega-3 fats, protein, and
fiber to this rich, chocolaty
treat. Chia is also the secret
to keeping the smoothie
thick, even at room temperature. For best results,
grind the chia ahead of time
in a clean coffee grinder
or spice mill. If you cant
find cacao nibs, substitute
chocolate chips, or add
1 Tbs. finely ground espresso for an extra boost.

until smooth.
14 G PROT; 4 G TOTAL FAT
(<1 G SAT FAT); 33 G CARB; 11 MG
CHOL; 115 MG SOD; 4 G FIBER;
23 G SUGARS
14
cup chia seeds

4 cups plain, vanilla, or
chocolate almond milk
1 large banana
1 4 cup hemp seeds
1 4 cup (4 scoops) unflavored
or vanilla hemp protein

2 Tbs. unsweetened cocoa
powder or raw cacao powder
1 Tbs. cacao nibs, optional
1 Tbs. coconut sugar, optional
Grind chia seeds to fine powder in
coffee grinder or spice mill. Transfer
to blender, and add almond milk,
banana, hemp seeds, protein
powder, cocoa powder, and vanilla,
and blend until creamy. Add cacao
nibs and sugar, if desired, and
process to desired consistency.
PER 10-OZ. SERVING 245 CAL; 14 G
PROT; 12 G TOTAL FAT (1 G SAT FAT);
21 G CARB; 0 MG CHOL; 185 MG SOD;
advertisement
F RE SH FINDS
A selection of promotions & events from our partners
CLEAN TASTES BETTER
ROYAL HAWAIIAN ORCHARDS DARK

CHOCOLATE MACADAMIA NUTS
A delicious addition to the Garden of Life protein family,

RAW Protein & greens is a Certified USDA Organic and Non
-GMO Project Verified combination of clean organic plant
protein and organic greens. Its a high protein shake (20g)
that also helps you get your daily servings of organic nutritious veggies and greensall in one great-tasting serving!
Royal Hawaiian Orchards Dark Chocolate

Macadamia Nuts are made from nutritiouslydelicious Hawaiian macadamias, covered with
delicious dark chocolate infused with tropical fruit
flavors, for an irresistible indulgence.
gardenoflife.com
royalhawaiianorchards.com
ENDANGERED
SPECIES
CHOCOLATE
Incredibly rich dark
chocolate surrounds
handcrafted, organic
caramel with Pink Himalayan sea salt. Were
taking chocolate and
caramel to new heights!
And generating funds
for species conservation
in the process.
chocolatebar.com
DR. PRAEGERS PURELY SENSIBLE FOODS

Dr. Praegers is introducing a variety of new delicious
veggie burgers, hash browns and veggie puffs to meet
your vegetarian, vegan, and gluten-free lifestyle needs.
You can find these scrumptious items at all Whole Foods
Markets and other retailers nationwide.
drpragers.com
EDEN MATCHA
A 30-gram can of the finest,
organic, hand harvested,
stone ground green tea
powder from Japan. A cup
of Matcha increases energy,
calmness, and mental
concentration. Wisk into hot or
cold water. Citrus enhances antioxidant availability.
Great in ice cream, and smoothies too. Contains half
the caffeine of brewed coffee.
edenfoods.com
VEGGIE DATING APP

Download the Vegan and Vegetarian
dating app, Lettuce Love, from the
App Store or Google Play for free.
lettucelove.com
R E S T,
R E LA X,
RE S TO
52 APRIL 2016
vegetariantimes.com
NEED A BREAK
RE
from it all? These

four fabulous
getaways let you
feed your soul
with gorgeous
vistas, inspiring
activitiesfrom
yoga to soaking
in natural hot
springsand
fabulous plantbased cuisine.
By Mary Margaret Chappell
Majestic view from a hot-springs pool at

Breitenbush Hot Springs Resort, Detroit, Ore.
vegetariantimes.com
APRIL 2016 53
DISCONNECT
TO RECONNECT
Breitenbush Hot Springs,
Detroit, Ore.
DONT MISS: A stroll across the

footbridge over Roaring Creek on
a trail leading from Breitenbush.
breitenbush.com
JOHNS L ASAGNA SUPREME
SERVES 16
At Breitenbush Hot Springs, a gong rung

before meals reminds guests to settle
into a technology-free dining experience,
including even removing their watches.
This lodge favorite pairs the rich, hearty
tastes of lasagna with fresh, light elements
like pesto, spinach, and mushrooms, for
an entre thats a year-round favorite here.
Tomato Sauce
1
1
1
2
1
2
13
1
1
1
14
28-oz. can diced tomatoes

cup drained, jarred roasted red peppers, crushed
6-oz. can tomato paste
tsp. raw sugar or agave
Tbs. olive oil
small onion, diced ( cup)
cloves garlic, minced (2 tsp.)
cup red wine
tsp. dried basil
tsp. Italian seasoning
tsp. crushed fennel seeds
tsp. salt
tsp. black pepper
Cheese Filling
16
2
14
14
14
54 APRIL 2016
vegetariantimes.com
oz. low-fat ricotta cheese

eggs
cup grated Parmesan or Asiago cheese
cup blue or feta cheese
cup low-fat milk
RECIPE EXCERPTED FROM THE BREITENBUSH COOKBOOK. PHOTOS COURTESY OF BREITENBUSH HOT SPRINGS RESORT.
FOOD PHOTO: RICHARD CUMMINGS; FOOD STYLIST: NANCY ZAMPARELLI; STYLIST: NICOLE DOMINIC
From the moment you check into Breitenbush Hot

Springs in the heart of the Willamette National Forest,
you leave the stress of the modern world behind: The
historic retreat, which dates back to the 1920s, is a
car-free zone that has no Wi-Fi, no cell service, and no
televisions. The core of the Breitenbush experience is
that off-the-grid, unconnected immersion in nature,
explains Tom Robinson, events and marketing director.
Guests can soak in the hot springs while looking out over
the river and meadow, hike on the many paths leading
through the surrounding forest, enjoy a yoga class or
massage, or check the board each day for other included
activities like talks, singing groups, and drum circles.
Pesto Filling
4
12
12
7
12
12
cups fresh basil leaves

cup parsley
cup pine nuts or roasted sunflower seeds
tsp. salt
cup olive oil
Meanwhile, heat oil in medium skillet over

medium heat. Add onion and garlic, and saut
5 minutes, or until onion is translucent. Stir
in wine and seasonings, and cook 5 minutes.
Stir onion mixture into tomato mixture, cover,
and reduce heat to low. Simmer 1 hour, stirring
regularly to prevent burning.
Lasagna
3 To make Cheese Filling: Whisk together all
2
1
3
24
1
2
1
ingredients in bowl. Set aside.
Tbs. olive oil, divided

lb. sliced button or cremini mushrooms
small zucchinis, sliced (2 cups)
no-cook lasagna noodles
cup fresh spinach leaves
Tbs. drained capers, optional
cup grated mozzarella cheese
4 To make Pesto Filling: Blend basil, parsley,

pine nuts or sunflower seeds, garlic, and salt
in food processor until finely chopped. With
motor running, blend in oil. Set aside.
5 To make Lasagna: Heat 1 Tbs. oil in large

1 To make Tomato Sauce: Bring diced
tomatoes, roasted peppers, tomato paste, raw
sugar or agave, and 1 cup water to a simmer in
large saucepan.
skillet over medium heat. Add mushrooms,

and saut 5 to 7 minutes, or until all liquid has
evaporated and mushrooms are beginning to
brown. Transfer to bowl, and wipe out skillet.
Heat remaining 1 Tbs. oil in skillet over

medium heat. Add zucchini, and saut 7 to 9
minutes, or until zucchini is tender. Set aside.
7 Preheat oven to 350F.

8 Ladle 1 cup Tomato Sauce in bottom
of deep 9- x 13-inch baking pan. Place layer
of noodles over top. Spread half of Cheese
Filling over noodles, and top with half of
sauted mushrooms. Place another layer
of noodles on mushroom mixture, then
layer with Pesto Filling, spinach leaves, and
zucchini. Top with noodles, remaining Cheese
Filling, and remaining mushrooms. Add
one final layer of noodles, and cover with
remaining tomato sauce. Sprinkle with
capers (if using).
9 Cover lasagna with foil, and bake 1 hour.

Uncover, sprinkle with mozzarella, and bake
10 to 15 minutes more, or until cheese has
melted and is beginning to brown. Cool
30 minutes before serving.
PER SERVING 331 CAL; 13 G PROT; 17 G TOTAL FAT
(4 G SAT FAT); 32 G CARB; 41 MG CHOL;
vegetariantimes.com
APRIL 2016 55
INDULGE
AND UNWIND
Stanford Inn by the Sea,
Mendocino, Calif.
DONT MISS: The Stanford Inns

spa treatments, which incorporate
certified-organic, food-grade
Intelligent Nutrients products.
56 APRIL 2016
vegetariantimes.com
Take all the loveliness of a dream resort on the Northern

California coast (wood-burning fireplaces in every room!),
add an impressive selection of holistic and educational
activities, and throw in a restaurant with gourmet vegan
selections, and what do you get? The Stanford Inn by the
Sea. People come here for the beauty of the Mendocino
Coast, and then stay to eat, rest, and relax, says owner
Jeff Stanford. Activities include yoga, wellness and cooking
classes, foraging excursions for mushrooms and seaweed,
and boat and bike rentals.
PHOTOS COURTESY OF STANFORD INN BY THE SEA
stanfordinn.com
RECIPE EXCERPTED FROM DINING AT THE RAVENS (BENBELLA BOOKS, 2016).

FOOD PHOTO: RICHARD CUMMINGS; FOOD STYLIST: NANCY ZAMPARELLI; STYLIST: NICOLE DOMINIC
WILD MUSHROOM AND SPINACH ROUL ADE

SERVES 4
At the Inn, this entre is made with local wild mushrooms, when theyre in season.
Slice and serve with green beans or roasted Brussels sprouts, and black or wild rice.
Dried Mushrooms
1
12
12
cup dried porcini mushrooms

cup white wine
cup low-sodium vegetable broth
Roulade
1
2
To make Dried Mushrooms: Bring all ingredients to a boil in medium

saucepan. Reduce heat to medium-low, and simmer 15 to 20 minutes,
or until mushrooms are soft. Cool.
To make Roulade: Heat oil in large skillet over medium heat. Add
mushrooms, onion, shallots, white pepper, and salt, and saut 10 to 12 minutes,
or until softened and beginning to brown. Add chives, thyme, green pepper, and
ume or white wine vinegar, and stir to combine. Stir in wine, mirin, and golden
balsamic or white wine vinegar, and cook 1 to 2 minutes to deglaze pan. Fold
in Dried Mushrooms. Remove from heat, and stir in spinach. Cool.
Tbs. olive oil

cups fresh chanterelle or hedgehog
mushrooms, sliced
1 medium onion, halved and thinly sliced
(1 cups)
2 shallots, halved and thinly sliced ( cup)
1 tsp. ground white pepper
14
tsp. salt
cup finely chopped fresh chives
1 Tbs. chopped fresh thyme, minced
tsp. green bell pepper, optional
tsp. ume plum vinegar or white wine vinegar
2 Tbs. white wine
1 tsp. mirin
1 tsp. golden balsamic or white wine vinegar
4 cups spinach, chopped
6 sheets thawed whole-wheat phyllo dough
1 tsp. Hungarian (sweet) paprika
Meanwhile, to make Port Wine Reduction: Simmer port wine and maple
syrup in medium saucepan over medium heat 15 minutes, or until reduced
by half.
Port Wine Reduction
7 To serve: Slice Roulade into 4 rounds. Garnish with Port Wine Reduction.
750 ml. bottle organic port wine

12 Tbs. maple syrup, or to taste
3 Preheat oven to 350F. Coat baking sheet with cooking spray.

4 Place 1 phyllo sheet on work surface, and spray with olive-oil cooking spray.
Sprinkle with paprika. Repeat layering with remaining 5 phyllo sheets.
5 Spread mushroom mixture flat over bottom of phyllo stack. Roll phyllo
and filling into very tight roll lengthwise (eventually forming a fat roll), spraying
end with cooking spray and pressing to seal. Transfer to prepared baking sheet,
and bake 15 to 20 minutes, or until golden brown.
PER SLICE, WITH 2 TBS. BALSAMIC REDUCTION 351 CAL; 14 G PROT; 6 G TOTAL FAT
(<1 G SAT FAT); 59 G CARB; 0 MG CHOL; 385 MG SOD; 9 G FIBER; 14 G SUGARS
vegetariantimes.com
APRIL 2016 57
DONT MISS: Guided hikes into the forests and

fields that focus on mindfulness and integrating
yoga with outdoor activities.
C U R RI ED NEW P OTATO, LEEK, A ND S P RING

PEA CAKES WITH AVOCADO-MINT RAITA
SERVES 6
Chef Jeremy Rock Smith came

up with this recipe exclusively
for Vegetarian Times. I wanted
something seasonal that had
all six tastes of Ayurveda: sweet,
sour, salty, bitter, pungent,
and astringent, he explains.
Cakes
FIND YOUR
BALANCE
Kripalu Center for
Yoga and Health,
Stockbridge, Mass.
kripalu.org
Whether youre a yoga newbie or
a confirmed yogi ready to further
your practice, Kripalu offers an
ideal spot to take your yoga to the
next level. The center overlooks
1,200 acres of countryside, with the
Berkshire Mountains on the horizon.
Says Micah Mortali, director of
the Kripalu Schools of Yoga and
Ayurveda, Being in that kind of
natural environment is very healing
and powerful.
Chef Jeremy Rock Smith
reinforces the healing experience
with a wide choice of foods. The
idea is to accommodate everyones
needs so that guests can navigate
the food selections on their own,
feel safe, and find the foods that will
either help inspire or ground them.
58 APRIL 2016
5
7
1
1
1
1
1
1
2
vegetariantimes.com
cups cubed new potatoes (2 lbs.)

medium leek, chopped (1 cups)
large shallot, finely chopped ( cup)
tsp. curry powder
tsp. garam masala
tsp. ground cumin
tsp. ground coriander
clove garlic, minced (1 tsp.)
tsp. minced fresh ginger
cups steamed fresh English peas,
or thawed frozen peas
cup corn flour, such as Bobs Red Mill
egg
Raita
1
avocado, peeled and diced

cup plain low-fat yogurt
Tbs. lemon juice
cup finely diced red bell pepper,
plus more for garnish
cup chopped fresh mint
tsp. salt
To make Cakes: Bring potatoes and enough

water to cover by 1 inch to a boil in large
saucepan. Reduce heat to medium, and boil
5 to 7 minutes, or until tender when pierced
with fork. Drain.
Meanwhile, heat 3 Tbs. oil in large skillet

over medium heat. Add leek and shallot,
and saut 4 to 5 minutes, or until soft and
translucent. Stir in curry powder, garam
masala, cumin, and coriander, and cook
2 minutes. Stir in garlic and ginger, and cook
1 minute more.
3 Mash potatoes in bowl until theyre fairly

smooth, with just a few chunks. Stir in leek
mixture, and cool 20 minutes.
4 Preheat oven to 350F, and coat baking

sheet with cooking spray.
5 Stir peas, corn flour, and egg into potato

mixture, and season with salt and pepper,
if desired. Shape into twelve -cup patties.
Heat remaining 4 Tbs. oil in large skillet

over medium heat. Cook patties in oil
3 to 4 minutes per side, or until golden brown.
Transfer to baking sheet, and bake
10 to 12 minutes, or until a deep golden hue.
7 Meanwhile, to make Raita: Pure avocado,

yogurt, and lemon juice in food processor
until smooth. Stir in bell pepper and mint, and
season with salt and pepper.
8 To serve: Place 2 Cakes on each plate,

top each Cake with 2 Tbs. Raita, and sprinkle
with diced red bell pepper.
PER SERVING 417 CAL; 9 G PROT; 23 G TOTAL
RECHARGE
FOR WELLNESS
Rancho La Puerta,
Tecate, Mexico
rancholapuerta.com
The three-thousand-acre spa and wellness complex
at Rancho La Puerta has focused on helping guests
make lasting healthful life changes since 1940.
We try to expose guests to as many old and new
things as possible to help them make the changes they
want, says Chief Executive Roberto Arjona. Days
here are filled with hikes, fitness courses, yoga classes,
and other activities, but guests can also just unwind
with a walk through the grounds or a dip in the pool.
The primarily plant-based meals (at least 80 percent
vegetarian, according to Arjona) are made by Executive
Chef Denise Roa using produce grown on the resorts
own six-acre organic farm.
DONT MISS: A hike to Rancho La

Puertas organic farm to hear a
talk by the farm manager, and the
unforgettable Watsu (Water Shiatsu)
treatment, a gentle, muscle- and
ligament-stretching water therapy.
GARDEN FRESH FRIT TATA DIVORCIADA

SERVES 8
In Mexico, huevos rancheros are often served divorce-stylewith pools of red and green salsa beneath
eggs separated by a line of beans. Here, dueling salsas turn a roasted vegetable frittata into something
special and add incredible flavor, without piling on the calories or fat.
PHOTOS COURTESY OF KRIPALU CENTER FOR YOGA AND HEALTH AND RANCHO LA PUERTA.
FOOD PHOTOS: RICHARD CUMMINGS; FOOD STYLIST: NANCY ZAMPARELLI; STYLIST: NICOLE DOMINIC
3 Heat remaining 2 Tbs. oil in 12-inch
2
2
3
12
1
1
1
1
carrots, cut into -inch-thick batons

parsnips, cut into -inch-thick batons
eggs, divided
small zucchini, cut into bite-sized pieces (1 cup)
cup yellow onion, diced
cup spinach leaves, plus extra leaf for garnish
cup prepared salsa verde or tomatillo green salsa
cup mild, prepared tomato salsa
Preheat oven to 350F. Toss carrots

and parsnips in 1 Tbs. oil on baking sheet;
roast 25 to 30 minutes, or until tender
and beginning to brown. Cool until easy
to handle, then dice and set aside.
Meanwhile, beat 10 eggs in large

bowl, and season with salt and pepper,
if desired. Set aside.
ovenproof skillet over medium heat. Add

zucchini and onion, and saut 5 minutes,
or until onion is translucent. Add spinach
and roasted carrots and parsnips, and saut
2 minutes more, or until spinach is melted.
Pour beaten eggs over vegetables, stirring
once or twice to distribute vegetables evenly
in skillet. Crack remaining 2 eggs carefully
into center of frittata, taking care not to break
yolks. Transfer skillet to oven, and bake frittata
20 minutes, or until center is set.
4 To serve: Cool frittata 10 minutes, then

cut into wedges. Spoon 2 Tbs. of each salsa
onto serving plates. Set frittata in center, and
garnish with spinach leaf.
PER SERVING 203 CAL; 10 G PROT; 13 G TOTAL
vegetariantimes.com
APRIL 2016 59
The almost-instant
soup noodles yield
quick supper
satisfaction
ramen
Revival
By Abigail Wolfe
60 APRIL 2016
vegetariantimes.com
GREEN CURRY RAMEN BOWL [ P. 62 ]
vegetariantimes.com
APRIL 2016 61
GREEN CURRY RAMEN BOWL

Spice up a weeknight dinner with a quick curried noodle dish. Weve called for a frozen-vegetable mix to get
in as much color and texture as possible (no chopping necessary), but 2 cups of quick-cooking fresh, chopped
veggies, such as broccoli, asparagus, Napa cabbage, and bell peppers, would be delicious as well.
3 cups low-sodium
vegetable broth
1 3-oz. pkg. plain ramen
noodles
cup light coconut milk

1 Tbs. green curry paste
1 16-oz. bag frozen stir-fry
vegetables
Bring broth to a boil in medium saucepan. Add ramen noodles,

and cook 2 minutes.
2 Meanwhile, stir together coconut milk and curry paste in small bowl.
3 Stir coconut milk mixture into broth, and add vegetables to pot.
Bring soup to a boil, then remove from heat, and let stand 2 to 3
minutes, or until vegetables are bright and tender. Ladle into bowls.
PER 2-CUP SERVING 372 CAL; 13 G PROT; 12 G TOTAL FAT (7 G SAT FAT);
RAMEN LET TUCE WRAPS

MAKES 12 LETTUCE WRAPS | 30 MINUTES OR LESS
Celery and trail mix give this noodle-y finger food a

surprising crunch.
Cook noodles according to package directions. Rinse under cold

water, and drain.
3-oz. pkg. plain ramen

noodles, snapped in half
3 stalks celery, halved
and shaved into ribbons
with vegetable peeler
1 2 cups)
(1
14
cup (4 Tbs.) prepared

peanut sauce, divided
12 large Butter, Bibb, or
Redleaf lettuce leaves
3
4 cup (12 Tbs.) fruit and nut
trail mix
Toss together noodles, celery ribbons, and 2 Tbs. peanut sauce

in medium bowl. Season with salt and pepper, if desired.
3 To assemble, pile cup noodle mixture in center of each lettuce

1 4
leaf. Top each with 1 Tbs. trail mix, and then drizzle with 12 tsp.
remaining peanut sauce.
PER WRAP 86 CAL; 3 G PROT; 4 G TOTAL FAT (1 G SAT FAT); 10 G CARB;
62 APRIL 2016
vegetariantimes.com
CHILLED CUCUMBER SOUP WITH RAMEN,

ASI A N P E A R, AND AVO C A D O
SERVES 4
This vibrant soup is flavored with ponzu, a citrus-based Japanese sauce that adds a salty tang.
Many ponzu sauces are made with bonito (fish) flakes, so read the label carefully before choosing.
2 English cucumbers,
finely diced (4 cups),
divided
2 Asian pears, peeled, cored,
and finely diced (2 cups),
divided
4 Tbs. ponzu marinade, such

as Eden Foods, divided
1 avocado, finely diced
(1 cup)
noodles
Blend 3 cups cucumber, 1 cup pear, and 2 Tbs. ponzu marinade in

blender until smooth. Season with salt and pepper, if desired. Refrigerate
30 minutes, or until chilled.
3 Cook noodles according to package directions. Rinse under cold

water, and drain well. Toss with remaining 1 Tbs. ponzu marinade, and
season with salt and pepper, if desired.
4 Ladle cup cucumber soup into each of 4 bowls. Pile cup

12
13
12
cooked noodles into each bowl. Spoon cup fruit-and-veggie mix

over noodles. Garnish with freshly cracked pepper and coarse sea salt,
if desired.
Combine remaining cucumber and pear with avocado and 1 Tbs.

ponzu marinade in small bowl. Season with salt and pepper, if desired,
and refrigerate until soup is chilled.
vegetariantimes.com
APRIL 2016 63
R A M E N I N MI S O B R OT H
Cubes of green onion and mushroom omelet turn a quick noodle soup
into a meal. To make the recipe vegan, substitute diced tofu or baked,
seasoned tofu for the omelet.
2 large eggs
6 green onions, thinly sliced
on a bias, white parts
separated from darkgreen parts
4 tsp. low-sodium sweet
white miso, divided
2 oz. shiitake mushrooms,

stems removed, caps
halved and thinly sliced
(1 cup)
noodles, snapped in half
Crack eggs into mini food-processor bowl. Add 14 cup sliced darkgreen onion tops, 14 tsp. miso, and 1 Tbs. water. Process until smooth.
2 Heat small non-stick skillet over medium heat. Spray lightly with
cooking spray. Add mushrooms to pan in single layer, and cook
2 minutes, or until lightly brown. Reduce heat to low, add 12 cup white
parts of onions, and season with salt and pepper, if desired. Cook
2 minutes, or until mushrooms are tender and onions start to brown.
64 APRIL 2016
vegetariantimes.com
3 Pour egg mixture into pan, cover, and cook 6 minutes, or until
omelet is lightly browned on bottom and top is mostly dry. Turn off
heat and let stand, covered, 2 minutes. Slide omelet onto cutting board
and cut into 12 -inch pieces.
4 Bring 2 cups water and remaining miso to a boil in small saucepan.

Add ramen noodles, and cook 4 to 5 minutes, or until tender, stirring
once or twice.
5 To serve, ladle cup broth and cup noodles into each bowl; top
14
14
each bowl with 2 Tbs. diced omelet and 1 Tbs. sliced green-onion tops.
PER SERVING 154 CAL; 7 G PROT; 6 G TOTAL FAT (3 G SAT FAT); 18 G CARB;
S P I C Y RA M EN S T I R-F R Y
WITH BROCCOLI, TOFU,
AND MANDARIN ORANGES
Combine tofu, broccoli, orange segments, and hot-chile sesame

oil in medium bowl, stirring to coat evenly. Marinate at room temperature
30 minutes.
SERVES 4
Cook noodles according to package directions; drain, reserving

cup cooking water. Set aside.
When making this simple stir-fry, be sure to get the

wok or skillet really hot so that the broccoli and
ramen noodles get a seared crispiness to them.
3 Heat wok or large skillet over medium-high heat, and coat with
7-oz. pkg. baked tofu,

cubed
3 cups small broccoli florets
4 mandarin oranges, peeled
and cut into 1-inch pieces
(1 cup)
2 Tbs. hot-chile sesame oil

noodles
cooking spray. Add broccoli mixture, and stir-fry 7 to 8 minutes, or until

tofu is browned and broccoli is tender.
4 Add noodles to skillet, and toss to combine with vegetables, adding

cooking water to moisten. Season with salt and more hot-chile sesame
oil, if desired.
Drain ramen noodles

well before adding to
stir-fries so they don't
get soggy or add excess
liquid to the sauce.
vegetariantimes.com
APRIL 2016 65
66 APRIL 2016
vegetariantimes.com
Henrietta Inmans new book, Clean Cakes,

brings the British pastry chefs dairy-free,
gluten-free, naturally sweetened creations to
bakers on this side of the Atlantic
DELICIOUS THINGS THAT
happ
ha
app
ppen
en to bee goo
ood
d for yo
y u
u
th
hat
a s how Hen
enrietttaa Inm
n an
desc
de
scri
sc
riibe
ribe
bess he
herr c
cle
lean
le
an cak
akes
es, swe
weeet
et
trea
tr
eats str
ea
trip
ip
ppe
p d off all
l errge
g nss and
nd
refi
re
fine
fi
ned
ne
d su
suga
gars
ga
rs, bu
rs
butt st
stil
illl ch
il
choc
ockoc
kfull of the luscious flavors and
textures youd expect from a
classically trained pastry chef.
The British cooks mousses are
especially impressive, as these
two recipes from her latest book,
Clean Cakes, show.
Recipes excerpted from Clean Cakes: Delicious
ptisserie made with whole, natural and nourishing ingredients and free from gluten, dairy
and refined sugar. Courtesy of Jacqui Small, an
imprint of Quarto Publishing Group USA.
Photography by Lisa Linder.
vegetariantimes.com
APRIL 2016 67
To find out what Henrietta

Inman is baking these
days, check out her blog at
henscleancakes.com.
68 APRIL 2016
vegetariantimes.com
BLUEBERRY LEMON MOUSSE CAKE

WITH SCENTED GERANIUM FLOWERS
SERVES 12
If you cant find scented geranium flowers, Inman recommends any other edible blooms. Rose petals would be lovely,
or marigold petals would look quite stunning because theyre
bright orange. You could also use pansies, she says. The cake
will keep well in the fridge for up to five days.
Filling
Vanilla Base
118 cups raw cashews

tsp. Himalayan pink salt,
divided
2 cups fresh blueberries, divided
cup honey
13
cup plus 1 Tbs. lemon juice
3 Tbs. grated lemon zest

13
cup coconut oil
1
14-oz. can full-fat organic
coconut milk, chilled
2
3
2
2
cup pitted Medjool dates

tsp. Himalayan pink salt
vanilla bean, split lengthwise
and with seeds scraped out
cup hemp seeds
Tbs. shredded coconut
Tbs. coconut oil, melted
Garnish
1
cup fresh blueberries
Scented geraniums or
other edible flowers
To make Filling: Soak cashews in 1 cups filtered water with tsp. salt
3 to 4 hours.
To make Vanilla Base: Line bottom of 9-inch springform pan with parchment
paper. Set aside.
3 Pulse dates, salt, and vanilla seeds in food processor until thick paste forms.
Add hemp seeds and coconut, and pulse to combine. Add coconut oil, and pulse
until incorporated. Press mixture on bottom of prepared pan. Chill.
4 Pure 1 cup blueberries, honey, lemon juice, lemon zest, and remaining
tsp. salt until smooth and juicy.
5 Drain cashews, rinse, and drain again. Add cashews to food processor,
and blend until smooth. Blend in coconut oil.
Scoop coconut cream from top of can into 1-cup measure, then add enough
remaining coconut milk to make 1 cup. Transfer to bowl, and beat with electric mixer
until smooth and thick.
7 Gently fold blueberry-cashew mixture into coconut cream. Fold in remaining

blueberries. Chill 2 hours until firm.
8 Unmold cake; use blueberries and scented geranium flowers as garnish.

PER SLICE 301 CAL; 4 G PROT; 20 G TOTAL FAT (14 G SAT FAT); 29 G CARB; 0 MG CHOL;
vegetariantimes.com
APRIL 2016 69
CLEAN BAKING TIPS

Henrietta Inman offers the following
advice for new clean bakers:
Start with something easy like
brownies, and then work your way up
to more complex recipes.
Read the recipe all the way through
before you start.
Measure precisely. A digital kitchen
scale is essential if youre going to do a lot
of baking. In Clean Cakes, measurements
are given by weight as well as volume
(cups). Weight gives a more accurate
amount for ingredients.
Dont be frightened by new techniques
and ingredients. Clean baking isnt any
more complicated than other kinds of
baking.
70 APRIL 2016
vegetariantimes.com
TI RA M I S M O US S E
SERVES 4
I spent time in Italy and working with Italians in a

restaurant kitchen, which made me want to figure
out how to make a healthier tiramis alternative,
explains Inman. This version omits the ladyfingers and instead focuses on alternating layers of
flavored cream.
Coffee Mousse
2
14-oz. cans full-fat,

organic coconut milk,
chilled in fridge, divided
Tbs. ground coffee
cup boiling water
large avocado, peeled
and cut into chunks
cup maple syrup
tsp. unsweetened cocoa
powder
tsp. carob powder
5
2
3
1
1
1
pinch Himalayan
pink salt
1 Tbs. coconut oil, melted
2 oz. dark chocolate,
for grating
Vanilla Cream
2
cups coconut cream

(from cans, above)
2 Tbs. raw honey
vanilla bean, split
lengthwise and with
seeds scraped out
To make Coffee Mousse: Scrape thickened, chilled coconut cream

from tops of cans (you should have 2 cups). Set aside.
2 Stir cup boiling water into ground coffee in small mug.

2
Set aside.
3 Blend cup coconut milk (from can), avocado, maple syrup,

2
cocoa powder, carob powder, salt, and vanilla extract in blender until
smooth. (Reserve any remaining coconut milk for another use.)
4 Strain coffee; add cup to mousse mixture along with coconut

oil. Blend until smooth. Spoon cup Coffee Mousse into
4 glasses; chill.
5 To make Vanilla Cream: Whip reserved 2 cups coconut cream with

electric mixer until smooth and thick. Add honey and vanilla, and
beat until smooth.
Spread 3 Tbs. Vanilla Cream over Coffee Mousse. Repeat layering

of Coffee Mousse and Vanilla Cream. Chill. Grate chocolate over
Tiramis Mousses before serving.
38 G CARB; <1 MG CHOL; 66 MG SOD; 6 G FIBER; 28 G SUGARS
vegetariantimes.com
APRIL 2016 71
W AY
AYS
S
WAYS
PHOTO: ISTOCKPHOTO/ROBYNMAC
F O OD
FOO
FOOD
OD
FOOD
772
2 A
AP
PR
RIIL 20
0116
16
v eeggeta
g eeta
t a ri
ta
r iiaa nt
ria
n ttii m
nti
mes
me
e s.co
es
s .co
co m
co
Watercress
The powerhouse veggie
tastes great in saladsand
so much more
By Sarah Tenaglia
MOVE OVER, ARUGULA. Theres a new salad green on the

scene, and it boasts a hefty nutritional pedigree. Since Roman times,
watercress has been recognized for its health-promoting properties.
Modern science has proven ancient wisdom right, with the Centers
for Disease Control citing watercress as its number-one powerhouse
fruit or vegetable (with a perfect score of 100).
But what sets watercress apart from its dark-leafy-green cousins
(including arugula) is its versatility. Cooked or raw, chopped or whole,
the small, scalloped leaves lend peppery flavor to everything from rice
to salad dressing.
vegetariantimes.com
APRIL 2016 73
FOOD
WAYS
WATERCRES S G REEN
G ODDES S DI P
Peppery watercress and creamy

avocado give this all-purpose dip
its spring-green color. Serve with
assorted crudits, or thin with water
to use as a salad dressing. The dip can
be made up to two days ahead.
2 cups packed, trimmed watercress sprigs
(1 hydroponic bunch)
2 green onions, chopped ( cup)
2 Tbs. chopped fresh tarragon
1 Tbs. chopped fresh Italian parsley
1 clove garlic, peeled
cup reduced-fat mayonnaise
cup plain nonfat Greek yogurt
4 tsp. white wine vinegar
ripe avocado, cut into chunks
Blend first 5 ingredients in mini food processor
until finely chopped. Add mayonnaise, yogurt,
and vinegar, and blend until smooth. Add avocado
and blend again until smooth. Season with salt
and pepper, if desired. Transfer to bowl. Cover and
refrigerate at least 1 hour to develop flavors.
PER -CUP SERVING 80 CAL; 2 G PROT; 6 G TOTAL FAT
TRADITIONAL OR STEM Sold in bunches or bags of pre-washed

leaves, the dark-green, sturdy leaves have a distinctive peppery flavor.
HYDROPONICALLY GROWN Sold in bunches with roots and stems
still attached, hydroponic watercress is becoming more and more
common in supermarkets because it stays fresh longer when kept in
water. The leaves are tender and the flavor is mild.
UPLAND CRESS Southern cooks know these tough, stemmed greens
with a distinctive, almost horseradishlike bite as "creasy greens."
74 APRIL 2016
vegetariantimes.com
WAT ER C R ES S, AVO C ADO, A ND TA NG ERI NE S A L A D

Peppery watercress is a natural fit with Asian flavorsin fact, Asian grocery stores are
good places to find inexpensive bunches of fresh watercress. Present this bright and
refreshing salad on a platter to show off its beautiful colors.
3
2
2
6
1
4
1
ha
alllloottss
Tbs. seasoned rice vinegar
Tbs. vegetable oil
tsp. minced, peeled fresh ginger
tsp. toasted sesame oil
cups trimmed watercress sprigs (2 bunches)
cup sliced mushrooms
tangerines, peeled, and sliced -inch thick
large ripe avocado, cut into -inch wedges
Whisk together shallots, vinegar, vegetable oil, ginger,

and sesame oil in small bowl. Season with salt and pepper,
if desired.
Toss together watercress and mushrooms in large bowl

with half of dressing. Spread salad out on medium platter.
Tuck tangerine slices and avocado wedges in between
watercress sprigs. Drizzle remaining dressing over salad.
FOOD
WAYS
ME X I C A N G R EEN R I C E P I L AF
This bright side dish goes especially well with

enchiladas or tacos. Unsweetened almond milk
lends a natural, delicate sweetness and moistness
to the rice while also boosting protein content.
1
1
1
cups low-sodium vegetable broth

cup plain unsweetened almond milk
cup packed, trimmed watercress sprigs,
plus more watercress for garnish, divided
cup packed cilantro leaves
tsp. salt
1 Tbs. olive oil
1 cups jasmine rice
1
small onion, finely chopped ( cup)
2
6
Tbs. toasted, salted pepitas or pumpkin seeds, optional*
Pure broth, almond milk, watercress sprigs, cilantro, and salt in

blender until smooth.
Heat oil in medium saucepan over medium-high heat. Add rice, and
saut 2 minutes. Add onion and garlic. Stir in watercress pure, and
bring to simmer, stirring often. Reduce heat to low. Cover tightly, and
simmer 15 minutes, or until rice is almost tender. Remove from heat.
Let stand, covered, 3 minutes.
CREA MY FENNEL A ND
WATERCRES S S O UP
Fresh fennel gives this simple yet satisfying soup a

creamy texturewithout the cream. The soup is best
served within a few hours when its emerald-green
color is brightest. If garnishing with the optional
fennel seeds, coarsely crush in a mortar and pestle to
release their flavors.
1
Tbs. unsalted butter
1
Tbs. olive oil
2 cups chopped fennel bulbs; reserve 4 small fronds
for garnish
medium onion, chopped ( cup)
2 cups low-sodium vegetable broth
3
cups tightly packed, trimmed watercress sprigs
2
tsp. lemon juice
Crushed fennel seeds, for garnish, optional
2
Tbs. plain Greek yogurt, at room temperature
3 Gently fluff rice with fork. Transfer to bowl, and serve sprinkled with
watercress leaves and pumpkin seeds, if using.
PER SERVING 211 CAL; 4 G PROT; 4 G TOTAL FAT (<1 G SAT FAT); 38 G CARB;
Heat butter and oil in medium saucepan over medium-high heat.

Add fennel and onion, and cook 5 minutes, or until beginning to soften,
stirring occasionally. Add broth, and bring to simmer. Reduce heat
to medium-low, cover, and simmer 20 minutes, or until fennel is very
tender. Stir in watercress and cook 30 seconds, or just until wilted.
Pure soup in batches in blender until very smooth. Pour soup back
into pot and warm over low heat. Mix in lemon juice. Season with salt
and pepper, if desired.
3 Ladle soup into 4 small bowls. Sprinkle each with pinch of crushed
Heat 1 tsp. olive oil in small skillet. Add 3 Tbs. raw
pumpkin seeds, and saut 1 to 2 minutes, or until
beginning to pop. Season with salt and ground cumin.
76 APRIL 2016
vegetariantimes.com
fennel seeds, if using. Top with a 1 tsp. dollop of yogurt, and garnish
with fennel fronds.
PER -CUP SERVING 111 CAL; 2 G PROT; 7 G TOTAL FAT (3 G SAT FAT);
STUFFED SWEET POTATOES WITH WATERCRESS CHIMICHURRI

SERVES 4
The watercress sauce used to flavor these

sweet potatoes is a twist on classic Argentinian
chimichurri sauce, which calls for parsley.
Chimichurri
1
2
3
2
1
1
cups packed, trimmed watercress sprigs

green onions, thinly sliced ( cup)
Tbs. vegetable oil
Tbs. lemon juice
Tbs. chopped fresh marjoram
clove garlic, peeled
tsp. red pepper flakes
Stuffed Sweet Potatoes

4
4
2
13
medium sweet potatoes or yams

oz. plain goat cheese, softened
Tbs. unsalted butter or margarine, softened, divided
cup finely grated Romano cheese, optional
oz. Broccolini, cut into 1-inch pieces
2 To make Stuffed Sweet Potatoes: Position oven rack in middle

and lower sections of oven and preheat to 450F. Pierce potatoes
several times with a fork, and put directly on middle rack. Place
sheet of foil on lower rack to catch any juices. Bake potatoes for
35 to 45 minutes, or until tip of sharp knife inserted into centers
pierces easily.
3 Meanwhile, whisk together goat cheese and 2 Tbs. butter in

medium bowl until fluffy. Whisk in Romano cheese. Season with
salt and pepper, if desired. Set aside.
4 Melt remaining Tbs. butter in large non-stick skillet over

medium-high heat. Add Broccolini, and saut 1 minute. Add 2 Tbs.
water, and cook 4 minutes more, or until Broccolini is crisp-tender.
Season with salt and pepper, if desired. Set aside.
1 To make Chimichurri: Pure all ingredients in mini food
Cut potatoes lengthwise almost to opposite ends. Using

fingertips, push short ends toward center to open potatoes.
Partially mash potato centers with fork. Drizzle 1 Tbs. Chimichurri
over Potatoes, then top with 2 Tbs. cheese mixture, then Broccolini,
then more Chimichurri and cheese mixture.
processor until smooth. Season with salt, if desired. Let stand at

room temperature while potatoes cook for flavors to develop.

vegetariantimes.com
APRIL 2016 77
78 APRIL 2016
vegetariantimes.com
FOOD STYLIST: NANCY ZAMPARELLI; STYLIST: NICOLE DOMINIC
Invite friends over

for an evening
of fuss-free food,
fun, and craft-beer
cocktails
friends'
Night In
By Louise Leonard and Mary Margaret Chappell
Photography by Richard Cummings
vegetariantimes.com
APRIL 2016 79
DIRT Y BLONDE COCKTAIL

Beer cocktails like this simple concoction offer a light, refreshing

alternative to mixed drinks. Non-alcoholic option: Omit vodka and
substitute non-alcoholic beer or seltzer water for the blonde ale.
113 cups fresh orange juice
6 oz. (34 cup or 6 shots) vodka
2 12 oz. bottles blonde ale
8 dashes Angostura bitters
Orange slices, for garnish
Fill 8 tall glasses with ice. Stir
together orange juice and vodka in
shaker or small pitcher, and divide
among glasses. Top off each glass
with ale and 1 dash bitters, and then
garnish with orange slice.
PER SERVING 112 CAL; 1 G PROT;
<1 G TOTAL FAT (<1 G SAT FAT);
8 G CARB; 0 MG CHOL; 2 MG SOD;
<1 G FIBER; 7 G SUGARS
80 APRIL 2016
vegetariantimes.com
SHAVE D CEL ER Y
SAL AD WITH
RH UB A RB
VI N A I GRE T T E
2
1
2
14
8
4
2
4
SERVES 8
30 MINUTES OR LESS
This salad is a play on the

celery and carrot sticks
commonly served with
Buffalo wings. Shaving the
vegetables with a peeler and
adding rhubarb to the vinaigrette elevate the crunchy
combination to an elegant
side dish.
cup chopped fresh or thawed frozen rhubarb

Tbs. white wine vinegar
Tbs. honey
tsp. Dijon mustard
cup olive oil
cups torn romaine lettuce leaves, plus several small leaves for garnish
celery stalks
medium carrots
oz. crumbled blue cheese
Cook rhubarb in small saucepan of boiling water, 5 minutes. Drain, and transfer to blender. Add
vinegar, honey, and mustard to blender, and blend until smooth. With motor running, blend in oil.
Season vinaigrette with salt and pepper, if desired.
Place romaine lettuce in large salad bowl. Shave celery and carrots into strips using vegetable peeler,
and add to salad bowl. Toss vegetables with rhubarb vinaigrette, and top with crumbled blue cheese.
Serve garnished with whole lettuce leaves.
PER 1-CUP SERVING 144 CAL; 4 G PROT; 11 G TOTAL FAT (4 G SAT FAT); 8 G CARB; 11 MG CHOL; 226 MG SOD;
vegetariantimes.com
APRIL 2016 81
SALT AND PEPPER SWEET

POTATO F R I ES
SERVES 8
A soak in a vinegar bath plus a hefty dose of both

black and white pepper give sweet potato fries an
intense flavor. Baking them in a hot oven ensures
they are crispybut without all the fat from frying.
Serve with your favorite ketchup, aioli, or dipping
condiment.
13
1
1
cup white vinegar

sweet potatoes, cut into -inch-thick wedges
cup vegetable oil
Tbs. kosher salt
tsp. black pepper
tsp. white pepper
tsp. chopped fresh parsley
1 Combine vinegar and 12 cups water in large bowl, and add sweet
potatoes. Soak in refrigerator 1 hour, or overnight.
S M A S HED S P RI NG P EA A N D
ASPARAGUS TARTINES
The smashed peas in these open-faced sandwiches

have a zippy beer-and-jalapeo kick.
Preheat oven to 425F. Line 2 baking sheets with foil, and coat
with cooking spray.
1
6
1
1
2
13
2
1
3 Drain sweet potatoes, dry well, spread on baking sheets, and

drizzle with oil.
4 Stir together salt, black pepper, and white pepper in bowl. Sprinkle
salt mixture over potatoes, and toss to coat.
5 Bake 25 minutes, then flip potatoes over with spatula and bake
20 minutes more, or until golden brown. Cool 5 minutes, then toss
with parsley.
PER 34-CUP SERVING 74 CAL; 1 G PROT; 4 G TOTAL FAT (<1 G SAT FAT);
16-oz. loaf crusty French bread, cut into eight 1-inch-thick slices
lb. asparagus, ends trimmed and peeled
bunch green onions, ends trimmed
jalapeo chile, minced (1 Tbs.)
lb. fresh or frozen English peas
cup blonde ale
Tbs. chopped mint
lemon, halved
cup salted peanuts, chopped
Preheat broiler. Spread bread slices on baking sheet, brush with

2 Tbs. olive oil, and season with salt, if desired. Lightly toast bread
under broiler, or until golden brown. Set aside.
Toss asparagus and green onions with 2 Tbs. olive oil on baking
sheet, and season with salt and pepper, if desired. Broil 6 to 8 minutes,
or until slightly charred. Remove from oven and cool slightly. Slice
asparagus and green onions to fit toasted bread.
3 Heat remaining 2 Tbs. olive oil in large skillet over medium-high heat,
and add jalapeo. Saut 2 minutes, then add peas and cook for
5 minutes. Add blonde ale and cook 5 minutes more, or until peas are
tender. Transfer to bowl, mash with potato masher, and season with salt
and pepper, if desired. Stir in mint.
4 To assemble tartines: Spread cup pea-jalapeo mixture atop each

toast, then top with asparagus and green onions. Squeeze lemon juice
over top and garnish with peanuts. Serve warm or at room temperature.
PER TARTINE 363 CAL; 12 G PROT; 14 G TOTAL FAT (2 G SAT FAT); 48 G
82 APRIL 2016
vegetariantimes.com
CHOCOL AT E OATMEAL STOUT CUPCAKES

MAKES 12 CUPCAKES
The stout added to the batter keeps

the cupcakes extra rich and moist,
while dark-brown sugar and
vanilla extract intensify the
chocolate flavor. The cupcakes will
stay fresh and delicious up to
3 days in the fridge.
Preheat oven to 350F. Coat twelve -cup muffin molds with cooking spray, or
line with cupcake liners.
To make Cupcakes: Stir together flaxseed meal and 5 Tbs. water in small bowl.
Set aside.
3 Blend silken tofu in food processor 1 to 2 minutes, or until smooth. Set aside.
(You should have cup.)
Cupcakes
2
4
1 14
Tbs. flaxseed meal

oz. silken tofu, drained
cups all-purpose flour
cup unsweetened cocoa powder
tsp. baking soda
cup (6 oz., bottle) oatmeal stout beer
Tbs. vegan margarine, cut into small
pieces
1 cup dark-brown sugar
cup vegan chocolate chips, optional
Frosting
12
18
oz. vegan cream cheese, softened

cup confectioners sugar
tsp. almond extract
cup granola, optional
4 Whisk together flour, cocoa powder, and baking soda in medium bowl.
Set aside.
5 Bring stout to a boil in small saucepan. Pour over margarine in medium bowl,
and whisk until margarine has melted. Whisk in brown sugar, then flaxseed
mixture, then vanilla extract. Whisk in blended tofu. Stir in flour mixture. Fold in
chocolate chips. Divide batter among prepared muffin molds, and bake
15 to 20 minutes, or until toothpick inserted in center comes out clean. Cool 15
minutes, then remove from pan, and cool completely.
To make Frosting: Beat together cream cheese, confectioners sugar, and

almond extract with electric mixer 1 to 2 minutes, or until smooth and creamy.
7 Spread or dollop Frosting on cupcakes. Decorate with granola (if using).

PER CUPCAKE 273 CAL; 5 G PROT; 13 G TOTAL FAT (4 G SAT FAT); 39 G CARB;
enjoy!
vegetariantimes.com
APRIL 2016 83
THESE SATISFYING
RECIPES ARE ALL
UNDER 350 CALORIES
vegetariantimes.com
SPECIAL RECIPE SECTION
Weve taken the guesswork out of sticking to a

low-cal diet with tasty breakfasts, sides and snacks,
sandwiches, entres, and even dessertsall under
350 calories per serving.
BREAKFAST
Poached Eggs over Asparagus, p. 3

Blueberry Breakfast Smoothie, p. 4
Sweet Cornmeal Crpes with Fresh Blueberries, p. 4
Banana Buckwheat Pancakes, p. 5
Broccoli Raab Frittata, p. 5
Breakfast Egg Nests, p. 6
Quinoa-Rice Granola, p. 6
SIDES & SNACKS
Quick Pesto with Broiled Tomatoes, p. 7

Summer Rolls with Marigolds and Nasturtiums, p. 8
Sesame-Ginger Steamed Broccoli, p. 8
Soy-Sesame Bok Choy Rolls, p. 9
Moroccan Whole Chickpea Hummus, p. 9
Classic Hummus, p. 9
BURGERS & SANDWICHES

Gluten-Free Veggie Burger, p. 10
Smoked Eggplant and Tomato Pitas, p. 10
Edamame Pt Sandwiches, p. 11
Mediterranean Veggie Burgers, p. 11
ENTRES
Broccoli Stir-Fry with Ginger-Avocado Sauce, p. 12

Three-Pepper Burger Fajitas, p. 13
Thai Green Bean Curry with Pineapple Sweet Potatoes, p. 13
Farfalle with Tomato-Goat Cheese Cream, p. 14
Cherry Tomato and Yellow Squash Crumble, p. 14
Chickpea Tikka Masala, p. 15
Stir-Fried Shiitake Mushrooms with Tofu and Bok Choy, p. 15
STIR-FRIED SHIITAKE
MUSHROOMS WITH
TOFU AND BOK CHOY
[ P. 15 ]
DESSERT
Iced Oatmeal Cookies, p. 16
vegetariantimes.com
POACHED EGGS
OVER ASPARAGUS
When poaching eggs, use the freshest organic

eggs you can find because fresh whites hold
their shape best. Adding vinegar to the poaching water prevents the whites from spreading,
and adding salt keeps the eggs buoyant.
4 Tbs. olive oil, divided
12 38 -inch-thick
baguette slices
1 clove garlic, halved
1 lbs. asparagus spears,
preferably thick
2 Tbs. distilled or white

wine vinegar
1 tsp. salt
4 large eggs
1 Tbs. snipped chives
Preheat oven to 400F. Place paper towellined plate next

to stove.
Spread 2 Tbs. oil over half of baking sheet. Arrange

baguette slices in single layer on top of oil, and press down to
coat 1 side with oil. Flip baguette slices over on baking sheet,
and toast in oven 8 to 10 minutes, or until golden. Rub each
toasted slice with garlic.
3 Bring 1 inch salted water to a boil in skillet over medium

heat. Add asparagus; cook 3 to 5 minutes, or until crisptender. Drain, and keep warm.
4 Bring 2 qt. water, vinegar, and salt to a boil in 9-inch

saucepan over medium heat. Crack 1 egg, and drop it into
water, holding shell as close to surface as possible. Rapidly
repeat with remaining eggs. Bring to gentle simmer. (Small
bubbles should break surface of water around edges, not
bubble up from bottom of pot.) Reduce heat to maintain
temperature. Poach eggs 3 minutes. Transfer to prepared
plate with slotted spoon.
5 Divide asparagus among 4 plates. Top each serving with

1 poached egg. Drizzle with remaining 2 Tbs. olive oil. Season
with salt and pepper (if desired), sprinkle with chives, and
garnish with toasted baguette slices.
vegetariantimes.com
SWEET CORNMEAL CRPES WITH FRESH

B LUEBERRI ES
MAKES 20 CRPES
Cornmeal and blueberries are a match made in heaven. For assembling ease, make the crpes ahead of time, wrap in aluminum foil,
and keep warm in the oven.
Cornmeal Crpe Batter
1 cup all-purpose flour
1 cup yellow or white
cornmeal
cup sugar
2 Tbs. grated lemon
zest
tsp. salt
3 large eggs, lightly

beaten
2 cups low-fat milk
Filling
3 cups fresh blueberries
8 oz. blueberry jam
Whisk together flour, cornmeal, sugar, lemon zest, and salt in bowl. Whisk in eggs; mixture
will be shaggy. Whisk in milk cup at a time until batter is smooth. Whisk in vanilla. Cover,
and chill 30 minutes, or overnight.
Place blueberries in bowl. Bring jam and 1 cup water to a boil in saucepan. Simmer
1 minute. Cool 5 minutes, then fold jam into berries.
BLU E B E RRY
BREAKFAST
S M O OT H I E
MAKES 2 SMOOTHIES
30 MINUTES OR LESS
Frozen bananas make

smoothies that are rich and
thick (not icy). You don't even
need to slice the bananas:
Simply break them into
chunks before blending.
Preheat oven to 200F, if serving right away. Whisk cup water into batter to thin. Lightly
grease 9-inch non-stick skillet with canola oil. Heat skillet over medium-high heat.
4 Pour cup batter into hot skillet, lifting and turning pan to swirl batter so that it coats
bottom of pan. Cook 1 to 2 minutes, or until edges begin to brown and center is dry. Flip, and
cook 30 seconds to 1 minute more. Transfer crpe to plate, and place in warm oven. Repeat
with remaining batter.
5 To serve: Place 1 crpe on plate, and fill with 2 Tbs. filling. Fold sides of crpe over filling.
Repeat with second crpe and filling. Drizzle 2 Tbs. filling over both crpes.
PER SERVING (2 FILLED CRPES) 277 CAL; 6 G PROT; 4 G TOTAL FAT (1 G SAT FAT); 56 G CARB;
2 frozen bananas, broken into

1-inch chunks (2 cups)
1 cup nonfat plain yogurt
cup frozen blueberries
cup granola
1 Tbs. honey
Place all ingredients in blender and
process until completely smooth.
1 2 to
Thin to desired consistency with
1 cup water.
PER 8-OZ. SERVING 268 CAL; 10 G PROT;
2 G TOTAL FAT (<1 G SAT FAT); 58 G CARB;
3 MG CHOL; 97 MG SOD; 5 G FIBER; 37 G
SUGARS
vegetariantimes.com
BANANA BUCKWHEAT
PANCAKES
SERVES 6 (MAKES 18
3-INCH PANCAKES)
Egg replacer keeps these breakfast

treats tender, without dairy or
extra oil.
2
2
1
1
1
2
2
1
2
cups plain soymilk, divided

tsp. fresh lemon juice
cup buckwheat flour
cup all-purpose flour
tsp. baking powder
tsp. salt
tsp. baking soda
tsp. egg-replacer powder
Tbs. canola oil
Tbs. maple syrup, plus more for serving
bananas, thinly sliced
BROCCOLI RAAB FRIT TATA

Classic Italian flavors are paired with broccoli raab in this

satisfying frittata.
1
1
1 Mix 1 cups soymilk with lemon juice in small

3
bowl. Let stand 5 minutes.
Combine flours, baking powder, salt, and

baking soda in medium bowl.
3 Whisk egg replacer and remaining cup

14
soymilk in small bowl. Add to soymilk mixture.

Whisk in oil and maple syrup.
4 Stir flour mixture into soymilk mixture. Fold

in bananas.
5 Lightly oil griddle, and heat over medium

heat. Pour 2 Tbs. batter onto griddle for each
pancake, and cook 2 minutes, or until batter
bubbles and pancakes begin to brown around
edges. Flip, and cook 2 minutes more. Serve with
maple syrup.
PER SERVING 258 CAL; 8 G PROT; 7 G TOTAL FAT;
44 G CARB; 412 MG SOD; 4 G FIBER; 9 G SUGARS
vegetariantimes.com
Tbs. olive oil

large red onion,
chopped (2 cups)
small orange bell
pepper, chopped,
optional
Tbs. chopped oilcured sun-dried

tomatoes
1 Tbs. minced fresh
rosemary
2 cups chopped
broccoli raab
4 cloves garlic,
minced (4 tsp.)
5 large egg whites
3 large whole eggs
cup shredded Swiss
or Gruyre cheese
1 Preheat broiler. Coat 10-inch ovenproof skillet with cooking spray.

2 Heat oil in skillet over medium heat. Add onion, bell pepper (if using), sun-dried
tomatoes, and rosemary; saut 10 minutes. Add broccoli raab and garlic, and cook 10
minutes more.
3 Whisk together egg whites, eggs, and cup water in bowl. Stir in cheese.
4 Pour egg mixture over vegetables in skillet, and cook 2 minutes, using rubber spatula to
13
gently pull edges of frittata in toward center of skillet so uncooked egg can flow onto pan
surface. When egg mixture has nearly set, place skillet under broiler 2 minutes, or until top
is set and has puffed 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;
BREAKFAST EGG NESTS
Adjust oven rack to lowest position. Preheat

oven to 325F. Coat six 6-oz. ramekins with cooking
spray, and place on sheet pan. Flatten each bread
slice with rolling pin to 18-inch thickness. Line
prepared ramekins with bread slices, pressing
against bottom and sides, and overlapping where
necessary (bread may extend over top).
SERVES 6
Classic omelet ingredientseggs, cheese,

and herbsget a stylish makeover when
baked in a nest of whole-wheat bread.
6 slices whole-wheat bread,

crusts removed
4 medium cremini mushrooms,
chopped (about cup)
1 green onion (white and green
parts), thinly sliced (about 2 Tbs.)
1 Tbs. finely chopped fresh tarragon,
plus extra leaves for garnish (optional)
6 large eggs
1 3 cup shredded Swiss cheese
tsp. smoked or regular paprika
Combine mushrooms, green onion, and tarragon in small bowl. Season with salt
and pepper, and divide among ramekins. Break 1 egg carefully into each ramekin. Top
with cheese and paprika; sprinkle with salt and pepper.
3 Bake 20 to 25 minutes, rotating pan after 10 minutes, or until whites are completely
set and yolks begin to thicken but are still creamy. Bake slightly longer for hard-cooked
yolks. Cool on rack 2 minutes, then unmold, and transfer to serving plates. Garnish with
tarragon leaves, if desired.
PER SERVING 164 CAL; 11 G PROT; 8 G TOTAL FAT (2 G SAT FAT); 14 G CARB; 218 MG CHOL;
QUINOA-RICE GRANOL A
Use this recipe as a model for other granola combinations with

different dried fruits, nuts, and spices. It should stay crisp for a week
stored in an airtight container. If it loses its crunch, toast 3 to 5
minutes in a 350F oven. Note: Substituting agave or brown rice syrup
for the honey, and oil for the margarine, will result in a less-crisp
granola with smaller clusters.
5 unsalted brown rice cakes
cup quinoa flakes, such as
Ancient Harvest
cup coarsely chopped or
slivered raw almonds,
or other nuts
1 3 cup honey
4 Tbs. ( stick) margarine or butter

1 Tbs. vegetable oil
tsp. ground cinnamon
1 cup dried cranberries, cherries,
or other bite-size dried fruit
1 Preheat oven to 300F.

2 Crumble rice cakes in bowl until only -inch-or-smaller pieces remain. Stir in quinoa flakes and almonds.
14
3 Melt together honey, margarine, and vegetable oil in saucepan over low heat. Stir in cinnamon. Stir honey mixture into rice cake mixture
until well coated. Spread on baking sheet, and bake 10 minutes. Stir, and bake 10 minutes more, or until granola is golden brown. Cool on
baking sheet. Break granola into small clusters. Mix in dried fruit.
PER -CUP SERVING 337 CAL; 4 G PROT; 16 G TOTAL FAT (2 G SAT FAT); 50 G CARB; 0 MG CHOL; 74 MG SOD; 4 G FIBER; 29 G SUGARS
vegetariantimes.com
QUICK PESTO WITH BROILED TOMATOES

Broiled, vine-ripened tomatoes are a seasonal vehicle for fresh basil pesto. Serve warm or at room temperature.
Quick Pesto
Broiled Tomatoes
3
2
4 medium tomatoes,
cored and halved
crosswise
16 tsp. gluten-free
panko breadcrumbs
cups basil leaves

cloves garlic, peeled
cup pine nuts
cup nutritional yeast
cup olive oil
To make Quick Pesto: Place basil and garlic in food processor, and
process until finely chopped. Add pine nuts and nutritional yeast, and
process 1 minute, or until pine nuts are finely chopped and mixture is
pastelike. With motor running, add olive oil in steady stream. Process
1 minute more, or until smooth. Season with salt and pepper, if desired.
To make Broiled Tomatoes: Preheat oven to broil. Place tomatoes cutside up on baking sheet. Spread each tomato half with 2 tsp. Quick Pesto,
and sprinkle with 2 tsp. panko breadcrumbs. Broil 3 to 5 minutes, or until
breadcrumbs are browned and pesto is bubbly. Serve as a side dish.
PER SERVING 84 CAL; 2 G PROT; 6 G TOTAL FAT (<1 G SAT FAT); 6 G CARB;
vegetariantimes.com
SUMMER ROLLS WITH MARIGOLDS

AND N A STU R T I U MS
MAKES 24 ROLLS
For an extra-elegant touch, press a whole nasturtium flat against the

rice-paper wrapper before rolling. The flower will show through the
translucent wrapper. The marigolds here are Tagetes erecta.
Sauce
Rolls
2
4
1
2
1
2
24
1
1
1
1
cup unseasoned rice or white vinegar

Tbs. brown sugar
tsp. low-sodium soy sauce
tsp. cornstarch
cup chopped green onions
2.4-oz. pkgs. mung bean threads

8-inch round rice-paper wrappers
cups julienned carrot
cups julienned cucumber
cups bean sprouts
cup thinly sliced on bias green onions
cup chopped marigolds
cup chopped nasturtium
cup coarsely chopped fresh mint
cup coarsely chopped fresh cilantro
To make Sauce: Whisk together vinegar, brown sugar, soy sauce, and cornstarch in saucepan.
Stir in garlic and ginger, and bring to a boil. Reduce heat to medium-low, and simmer 3 minutes.
Cool; stir in green onions.
To prepare Rolls: Cook mung bean threads according to package directions. Drain, rinse with
cold water, drain again.
3 Fill 9-inch round cake pan with 1 inch hot water. Soak 1 wrapper in hot water until softened.
Transfer to work surface, and pat dry. Arrange 3 Tbs. bean threads over center of wrapper. Top
with 1 Tbs. each carrot, cucumber, and bean sprouts, then 2 tsp. green onions, 1 tsp. marigold,
1 2 tsp. mint, and 1 2 tsp. cilantro. Fold bottom of wrapper over filling, fold in sides,
1 tsp. nasturtium,
and tightly roll up, burrito-style. Repeat with remaining wrappers and filling. Serve the Rolls
with Sauce.
1 2 TSP. SAUCE) 69 CAL; 2 G PROT; <1 G TOTAL FAT (0 G SAT FAT);
PER SERVING (1 ROLL AND
15 G CARB; 0 MG CHOL; 47 MG SOD; <1 G FIBER; 3 G SUGARS
S ES A M EG I N GER
S TEA M ED
BROCCOLI
SERVES 4
30 MINUTES OR LESS
No steamer basket is required

for this recipe. A modest
amount of liquid in a standard
skillet steams the broccoli to
perfection.
1
lb. broccoli, cut into medium

florets (6 cups loosely packed)
2 Tbs. mirin or sake
1 Tbs. tamari
1 Tbs. minced fresh ginger
1 tsp. toasted sesame oil
1 pinch salt
1 tsp. sesame seeds
Place broccoli, mirin, tamari, ginger, oil,
and 14 cup water in large (2- to 3-qt.)
skillet. Cover, and bring to a simmer over
medium heat. Steam 4 minutes, or until
broccoli is bright green and crisp-tender.
Sprinkle with salt and sesame seeds.
PER 1-CUP SERVING 57 CAL; 4 G PROT;
0 MG CHOL; 264 MG SOD; 3 G FIBER;
1 G SUGARS
SPECIA
SP
AL RECI
ECIPE
PE SEC
SECTIO
TION
TIO
N
vegetariantimes.com
SOY-SE SA ME B O K
C H OY RO L L S
SERVES 4
30 MINUTES OR LESS
If you cant find large, firm bok

choy leaves to use as wrappers
for this recipe, use smaller ones
as cups, and serve the filling
alongside. Choose a bold-flavored prepared teriyaki sauce,
or add sriracha or chile-garlic
sauce for extra kick.
16 large bok choy leaves (about 12 oz.)
7 oz. sprouted tofu, drained and cut
into small cubes (1 cups)
1 cup shredded carrots
4 green onions, thinly sliced ( cup)
cup plus 1 Tbs. low-sodium teriyaki
sauce
Trim stems from bok choy leaves. Finely

chop stems, and then toss in bowl with
tofu cubes, carrots, green onions, and
teriyaki sauce.
MOROCCAN WHOLE
CHICKPEA HUMMUS
CL A S S I C
HUM M US
SERVES 8
SERVES 8
Adding whole chickpeas to hummus gives

this dip a hearty, chewy texture. Here,
the chickpeas are sauted with onion and
spices for extra flavor. For extra flavor,
garnish with olive oil, chopped green
chiles, and chopped cilantro.
Lightly flavored with

tahini, this basic hummus
is creamy smooth. For a
more full-bodied flavor,
increase the tahini by up to
2 cups. Stir the tahini well
right before measuringit
separates when it sits.
2 Tbs. olive oil

cup finely diced
white onion
tsp. salt
tsp. ground
caraway seeds
tsp. ground cumin
tsp. curry powder
1 8 tsp. ground black
pepper
Place 1 bok choy leaf on work surface

with stem end closest to you. Spoon 2 Tbs.
tofu mixture in cup of leaf near tip end.
Roll leaf around filling like a burrito, folding
in sides. Secure with toothpick. Repeat with
remaining ingredients.
PER SERVING (4 ROLLS) 95 CAL; 9 G PROT;
0 MG CHOL; 477 MG SOD; 3 G FIBER; 5 G
SUGARS
1 cups cooked
chickpeas or 1
15-oz. can
chickpeas, rinsed
and drained
2 Tbs. lemon juice
cup finely
chopped Italian
parsley, plus extra
leaves for garnish
1 recipe Classic
Hummus
Heat oil in saucepan over medium heat. Add onion,

salt, caraway, cumin, curry, and pepper; saut 5 to 7
minutes, or until onion is translucent. Add chickpeas;
cook 2 minutes more. Stir in lemon juice and 14 cup
water, cover, and reduce heat to medium-low. Simmer 5
minutes. Remove from heat, and stir in parsley. Cool to
room temperature.
2 Spread Classic Hummus in shallow dish, and

mound chickpea mixture in center. Garnish with fresh
parsley leaves.
3 cups cooked chickpeas, or

2 15-oz. cans chickpeas, rinsed
and drained twice, hot or
warmed in microwave
1 3 cup lemon juice
1 clove garlic
cup tahini
Pure warm chickpeas, lemon juice,
garlic, and 23 cup water in food
processor 3 to 4 minutes, or until
smooth, scraping down sides of
bowl if necessary. Add tahini, and
pure 2 minutes, or until mixture has
consistency of soft cream cheese,
adding 1 to 2 Tbs. water, if necessary.
Season with salt and pepper,
if desired.
PER 14-CUP SERVING 189 CAL; 8 G
PROT; 10 G TOTAL FAT (1 G SAT FAT);
20 G CARB; 0 MG CHOL; 150 MG SOD; 6
G FIBER; 3 G SUGARS
1 2-CUP SERVING 275 CAL; 11 G PROT; 14 G TOTAL FAT

PER
(2 G SAT FAT); 30 G CARB; 0 MG CHOL; 373 MG SOD; 9 G
FIBER; 5 G SUGARS
GLUTEN-FREE VEGGIE BURGER

Simple, speedy, and satisfying, this patty recipe is

made with TVP (textured vegetable protein), which
can be found in the bulk section of natural food
stores. These burgers get their meaty flavor from
dulse, dried seaweed flakes that are a good source
of B vitamins and iron.
1
4
1
2
4
SMOKED EGGPL ANT AND

TOM ATO PI TA S
Never know what to do with a whole bunch of fresh

herbs from the farmers market? Use them to liven up
sauted eggplant in this hearty sandwich.
5 Japanese eggplants,
peeled, quartered
lengthwise, and cut
into 1-inch dice (5 cups)
1 Tbs. salt
cup olive oil
3 large tomatoes, cut
into wedges
1 cup Italian parsley
leaves
cup fresh basil or
cilantro leaves
2 Tbs. sherry vinegar
1 shallot, finely diced
(2 Tbs.)
1 tsp. smoked paprika
1 clove garlic, minced
(1 tsp.)
3 pita breads, halved
4 oz. Asiago or
Manchego cheese,
shaved with vegetable
peeler
cup TVP (textured vegetable protein)

oz. dulse, rinsed and finely chopped
Tbs. ground flaxseed
cup ketchup
tsp. cornstarch
Tbs. horseradish-flavored mustard
Tbs. canola oil
8-inch corn tortillas, warmed
Combine TVP and dulse in large bowl. Add 1 cup boiling water, stir
to combine, and set aside. Combine flaxseed and 2 Tbs. hot water in
separate bowl. Let stand 5 minutes.
Stir flax mixture into TVP mixture. Add ketchup, cornstarch,

and mustard.
Heat canola oil in non-stick skillet over medium heat. Using

1 2 cup measure, scoop and shape four patties. Fry 3 to 5 minutes on
each side, or until golden and crispy. Serve on corn tortillas, topped
with lettuce, tomato, and condiments, if desired.
PER SERVING 277 CAL; 15 G PROT; 9.5 G TOTAL FAT (<1 G SAT FAT); 33 G
Spread eggplant on baking sheet. Sprinkle with salt, and let stand 5
minutes. Rinse, drain, and pat dry. Wipe off baking sheet, and set aside.
Heat oil in large skillet over medium heat. Add eggplant, and saut 5
minutes, or until tender. Transfer to baking sheet, and cool 10 minutes.
Stir eggplant together with tomatoes, parsley, basil, vinegar, shallot,

paprika, and garlic. Season with salt and pepper, if desired. Fill each pita
1 3 cups eggplant mixture. Top with shaved cheese.
half with 1
PER PITA HALF 282 CAL; 10 G PROT; 16 G TOTAL FAT (5 G SAT FAT); 28 G
SP
S
PE
P
EC
CIIIA
AL RE
ECI
EC
CIIPE
C
IP
PE
E SE
SEC
SEC
CT
TIO
IIO
ON
vegetariantimes.com
10
MEDITERRANEAN VEGGIE BURGERS

MAKES 6 BURGERS
Eureka! Weve found the secret glue that holds homemade veggie
burgers together on an outdoor grill: Pure the ingredients with overcooked pasta. A couple other tips for success: Be sure to pat the beans
dry before you add them to the patty mixture, and use a stainless steel
grill topper for a stabler grilling surface. Serve these mouthwatering
miracles with your favorite burger buns and toppings.
4
oz. rigatoni
cup red quinoa
oz. low-sodium vegetable
broth
1 tsp. olive oil
cup chopped onion
9 cloves garlic, finely chopped
1 cups cooked white beans, or
1 15-oz. can white beans,
rinsed, drained, and
thoroughly patted dry
cup steamed broccoli
cup plus 2 Tbs. finely shredded
green cabbage
3 Tbs. finely chopped red
bell pepper
2 Tbs. tomato sauce
6 kalamata olives, sliced
2 oil-packed sun-dried tomatoes,
drained and finely chopped
2 Tbs. canola oil for oiling patties
and grill topper
EDAMAME PT
SANDWICHES
SERVES 4
30 MINUTES OR LESS
The pt can also be spread on

crackers or thinned with additional
water and used as a dip.
1 cups frozen shelled edamame, thawed
cup walnuts
13
cup mint leaves (packed)
1 green onion, chopped

tsp. salt
3 Tbs. lemon juice
8 slices whole-grain bread
2 cups arugula
4 jarred roasted red peppers, drained
2 small cucumbers, thinly sliced
Pure edamame, walnuts, mint, green

onion, and salt in food processor until finely
chopped. With motor running, add lemon juice
and 3 Tbs. water. Process until smooth.
2 Spread each of 4 bread slices with cup

13
12
pt. Add cup arugula, 1 roasted pepper,

and cucumbers to each. Top with remaining
bread slices.
PER SANDWICH 294 CAL; 14 G PROT; 12 G TOTAL
FAT (1 G SAT FAT); 36 G CARB; 0 MG CHOL; 806
MG SOD; 9 G FIBER; 7 G SUGARS
11
vegetariantimes.com
Cook rigatoni in large pot of boiling, salted water 19 minutes, or until very soft. Drain, measure
1 2 cups very tightly packed rigatoni, and set aside.
out 1
Bring quinoa and broth to a boil in saucepan. Cover, reduce heat to low, and cook 13 minutes,
or until slightly undercooked; some of the white germ will have opened, but much of the quinoa
will still have a slight bite. Drain, and set aside.
3 Heat oil in small saucepan over medium heat. Add onion, and cook 1 minute. Add garlic, and
cook 1 minute more. Set aside.
4 Process rigatoni and white beans in food processor 1 minute, or until smooth and pastelike
(its OK if there are a few small bits of pasta still intact). Transfer mixture to large bowl. Stir in
4 cup quinoa, broccoli, cabbage, bell pepper, tomato sauce, olives, sun-dried tomatoes, and
1 2-cuponion-garlic mixture. Season with salt and pepper, if desired. Mash to combine. Form six
sized patties. Brush tops of each patty with canola oil.
3
5 Heat grill to high. Brush grill topper with canola oil. Place each patty oiled-side down on grill
topper. Set grill topper on grill, close grill cover, and cook 6 to 7 minutes. Brush each patty again
with oil, and carefully flip. Close grill, and grill 3 to 4 minutes more.
PER BURGER 276 CAL; 10 G PROT; 9 G TOTAL FAT (1 G SAT FAT); 41 G CARB; 0 MG CHOL; 257 MG SOD;
BROCCOLI STIR-FRY WITH

GINGER-AVOCADO SAUCE
This veggie-packed stir-fry is served over

a bed of baby spinach and dressed with
a creamy ginger-avocado sauce.
Ginger-Avocado
Sauce
1 2-inch piece fresh
ginger, peeled and
sliced into coins
2 avocados
2 Tbs. lemon juice
1 Tbs. cold-pressed
olive oil
2 tsp. raw honey
2 tsp. grated lemon
zest
2 pinches sea salt
Stir-Fry
1 Tbs. coconut oil
1 medium red onion,
halved and sliced
(1 cups)
tsp. sea salt
4 cloves garlic, minced
(4 tsp.)
1 head broccoli, cut
into florets (4 cups)
1 small head cabbage
or 1 bunch kale,
sliced into thin
ribbons ( lb.)
4 cups organic baby
spinach
cup lightly toasted
sesame seeds, for
garnish, optional
To make Ginger-Avocado Sauce: Place ginger in food

processor, and pulse to mince. Add remaining ingredients,
1 2 cup water to thin
and blend until smooth. Blend in up to
to desired consistency. Store in refrigerator.
To make Stir-Fry: Heat coconut oil in wok or large skillet

on medium heat. Add onion and salt; stir-fry 5 minutes, or
until onion softens. Add garlic, and cook 2 minutes more.
Add broccoli and 14 cup water; cover, and steam 3 minutes.
Add cabbage; cover, and steam 2 minutes more.
3 Place 1 cup spinach on plate. Top with 1 cup broccoli

mixture, and drizzle with 2 Tbs. Ginger-Avocado Sauce.
Sprinkle with sesame seeds (if using).
(5 G SAT FAT); 25 G CARB; 0 MG CHOL; 224 MG SOD; 10 G
FIBER; 7 G SUGARS
vegetariantimes.com
12
THAI GREEN BEAN CURRY WITH

PINEAPPLE SWEET POTATOES
SERVES 6
Blending part of the sweet potatoes into the broth of

this hearty dish yields a rich, creamy curry base without an excessive amount of coconut milk.
1
3
1
3
Tbs. vegetable oil

large shallots ( cup)
Tbs. red curry paste
cloves garlic, minced
(1 Tbs.)
2 tsp. minced fresh ginger
1 8-oz. can pineapple
chunks, juice reserved
2 medium sweet potatoes,

peeled and cut into 1-inch
chunks (2 cups)
lb. green beans
cup light coconut milk
Basil or cilantro leaves,
for garnish
Heat oil in medium saucepan over medium heat. Add shallots, and
saut 5 minutes. Add curry paste, garlic, and ginger, and saut
1 2 cups water and reserved
30 seconds, or until fragrant. Add 2
pineapple juice. Cover, and simmer 10 minutes. Add 1 cup sweet potato
chunks, and cook 10 to 15 minutes, or until sweet potatoes are tender.
THRE E-P E PP ER
BURGE R FA J I TAS
SERVES 4
Be sure to taste your spice blend before adding it

some are hotter than others. Warm tortillas alongside
packets during the last 10 minutes of cooking time.
2 large bell peppers (1 red,
1 yellow), seeded and cut
into -inch-thick strips
4 flame-grilled meatless
burgers, cut into -inch
strips
1 large Vidalia onion, sliced
Blend mixture in saucepan with immersion blender, or in blender or

12
food processor, until smooth. Return to saucepan, add remaining 1
cups sweet potatoes, and bring to a boil. Cover, and simmer 5 minutes.
Stir in pineapple chunks, green beans, and coconut milk; cover, and
simmer 7 to 10 minutes, or until green beans are crisp-tender. Garnish
with basil, and serve.
2 jalapeo or serrano chiles,

seeded and thinly sliced
3 cloves garlic, minced
cup coarsely chopped
cilantro
2 Tbs. olive oil
23 tsp. Southwestern or
fajita spice blend, to taste
2 Tbs. fresh lime juice
Preheat baking sheet in 450F oven. Cut four 20-inch sheets of

heavy-duty foil.
Toss all ingredients in bowl. Spoon 14 mixture on one half of foil

sheet. Fold foil over, and crimp edges to seal. Repeat with remaining
ingredients and foil.
Set packets on heated baking sheet. Reduce oven to 400F. Bake 30

minutes, or until vegetables are tender (pierce packet with knife to test).
Let stand 5 minutes.
4 To serve: Place packets on plates, slit tops, and fold back foil.
PER 1-CUP SERVING 148 CAL; 3 G PROT; 4 G TOTAL FAT (2 G SAT FAT); 25 G
PER SERVING 210 CAL; 15 G PROT; 10 G TOTAL FAT (2 G SAT FAT); 19 G CARB;
13
vegetariantimes.com
FARFALLE WITH TOMATO-G OAT

C H E E SE C R EAM
Mild goat cheese lends a sophisticated tang to this creamy orangehued sauce. Tossed with tiny green peas, toasted pine nuts, and
festive bow ties (it's fabulous with fettuccine and gnocchi, too), the
resulting dish is wonderfully easy and original. If you're not a fan
of goat cheese, try the recipe with Boursin or low-fat cream cheese.
You can also add a grating of Parmesan cheese before serving,
if desired.
12
1
2
oz. farfalle pasta

cup frozen petite peas
Tbs. pine nuts
Tbs. olive oil
3
1
1
3
CHERRY TOMATO
AND YELLOW
S Q UA S H
CRUM BLE

cups prepared creamy tomato soup
cup nonfat or regular half-and-half
Tbs. dry white wine, optional
oz. creamy mild goat cheese (6 Tbs.)
Cook pasta in large pot of boiling, salted water according to package directions until
al dente, adding peas during last 3 minutes of cooking. Drain in colander, and set aside.
Quickly return empty pot to same burner (with heat off). Wait a few seconds until pot looks
dry, then add pine nuts. Cook over medium heat 1 minute, or until fragrant and lightly
toasted. Transfer nuts to plate.
SERVES 4
Tomatoes are baked with summer

squash under a blanket of crispy
breadcrumbs.
Add oil to pot, and saut garlic over medium heat 15 seconds, or until just beginning to
brown. Stir in soup, half-and-half, and wine, if using; bring to a brisk simmer over mediumhigh heat. Reduce heat to medium-low, and simmer gently 3 minutes, or until mixture is
slightly reduced and begins to thicken, stirring occasionally. Add cheese, and cook 2 to 3
minutes more, or until cheese is completely melted into sauce, stirring occasionally. Season
with salt and pepper, if desired.
3 Tbs. butter or margarine

1 cups fresh breadcrumbs
2 Tbs. finely chopped parsley
1 small yellow onion, chopped (1 cup)
lb. small yellow crookneck squash, diced
(2 cups)
3 cups cherry tomatoes
1 clove garlic, minced (1 tsp.)
cup grated Swiss or Gruyre cheese
3 Stir pasta, peas, and nuts into sauce in pot; toss well, and serve.
PER 1-CUP SERVING 341 CAL; 11 G PROT; 7 G TOTAL FAT (3 G SAT FAT); 57 G CARB; 7 MG CHOL;
Preheat oven to 400F. Spray 9-inch square

baking dish with cooking spray.
Heat butter in skillet over medium heat until

melted. Pour 2 Tbs. butter over breadcrumbs in
bowl. Stir in parsley.
3 Return skillet to burner, and increase heat

to medium-high. Add onion, and cook 7 to 9
minutes, or until beginning to brown. Stir in
squash, and cook 4 minutes. Add tomatoes
and garlic, and cook 2 minutes more, or until
tomatoes are warmed through. Season with salt,
if desired. Transfer mixture to prepared baking
dish. Sprinkle cheese on top. Spread breadcrumb
mixture over cheese. Bake 30 to 35 minutes,
or until golden and bubbling. Serve hot.
PER 1-CUP SERVING 215 CAL; 7 G PROT; 14 G TOTAL
FAT (8 G SAT FAT); 18 G CARB; 35 MG CHOL; 187 MG
SOD; 3 G FIBER; 7 G SUGARS
SPECIA
SP
SPE
PE
P
EC
CIIIA
CIA
AL REC
REC
EC
ECI
CIIP
PE
ES
SE
SEC
EC
E
CT
TIO
ION
IO
vegetariantimes.com
14
S TI R-FRI ED
SHIITAKE
MUSHROOMS WITH
TOFU A ND BOK
CHOY
SERVES 4 |
30 MINUTES OR LESS
Stir-fries are an ideal way

to experiment with exotic
mushrooms.
1
2
2
2
tsp. cornstarch
Tbs. low-sodium soy sauce
tsp. Thai chile sauce, such as
sriracha
2 cloves garlic, minced (2 tsp.)
1 tsp. sesame oil
3 Tbs. canola oil, divided
1 14-oz. pkg. extra-firm tofu, drained
and cut into bite-sized cubes
1 lb. bok choy, cut into 1 -inch
pieces
2 cups sliced fresh shiitake
mushrooms
CHICKPEA TIKKA MASAL A

This mild veg version of an Indian-restaurant favorite shows that

Indian food doesnt have to be ultra-spicy to be good.
1
1
1
2
1
Tbs. vegetable oil

medium onion, diced
Tbs. garam masala
Tbs. tomato paste
tsp. grated fresh ginger
serrano chile, minced
2 15-oz. cans chickpeas, rinsed

and drained
1 28-oz. can crushed tomatoes
cup low-fat Greek-style yogurt
cup chopped cilantro
Whisk together cornstarch and 1 tsp.

water in bowl. Whisk in soy sauce, ginger,
chile sauce, garlic, and sesame oil.
Heat 1 Tbs. canola oil in large skillet or

wok over medium-high heat. Stir-fry tofu
7 minutes, or until golden brown; transfer
to plate. Add 1 Tbs. canola oil to pan. Stirfry bok choy 4 minutes; transfer to plate.
Add remaining 1 Tbs. oil to pan. Stir-fry

mushrooms 2 minutes, or until tender.
Return tofu and bok choy to pan. Stir in
soy sauce mixture, and stir-fry 1 minute, or
until hot.
PER SERVING 267 CAL; 13 G PROT;

17 G TOTAL FAT (2 G SAT FAT); 18 G CARB;
0 MG CHOL; 396 MG SOD; 5 G FIBER;
5 G SUGARS
Heat oil in skillet over medium heat. Add onion, and saut 5 minutes, or until softened.
Add garam masala, tomato paste, ginger, and serrano chile, and season with salt, if desired.
Saut 1 minute more.
Stir in chickpeas and tomatoes. Bring to a boil, reduce heat to medium-low, and simmer
15 minutes. Remove from heat, and stir in yogurt and cilantro.
1 2 -CUP SERVING 328 CAL; 16 G PROT; 9 G TOTAL FAT (1 G SAT FAT); 52 G CARB; 2 MG CHOL;
PER 1
15
vegetariantimes.com
ICED OATMEAL COOKIES

MAKES 24 COOKIES
To keep the icing for these chewy morsels from cracking, spread it
on while the cookies are still hot. Applesauce helps trim the amount
of margarine needed, and flaxseed meal stands in for eggs.
Cookies
2 Tbs. flaxseed meal
1 cup oat flour
1 tsp. baking powder
tsp. baking soda
tsp. salt
tsp. ground cinnamon
2 Tbs. vegan margarine, softened
cup light-brown sugar
cup sugar
cup applesauce or prune pure
1 cups old-fashioned oats
cup raisins or dried cranberries
Icing
cup confectioners sugar
2 Tbs. lemon juice
To make Cookies: Stir together flaxseed meal and 3 Tbs. water in small bowl. Set aside. Whisk together oat flour, baking powder, baking
soda, salt, and cinnamon in large bowl. Set aside.
Beat margarine, brown sugar, and sugar in large bowl with electric mixer 1 to 2 minutes, or until light and fluffy. Add flaxseed mixture,
applesauce, and vanilla, and beat until smooth. Stir in oat flour mixture with spatula or wooden spoon. Add oats and raisins, and stir to
combine. Cover, and chill 2 hours, or overnight.
3 Preheat oven to 350F. Line 2 baking sheets with parchment paper, or coat with cooking spray. Roll cookie dough into golf ballsized
1 2 inches apart on prepared baking sheets. Flatten each cookie to 1 4-inch thickness with bottom of drinking
rounds, and place dough balls 1
glass dipped in water. Bake 10 to 12 minutes, or until cookies look dry on top and are just beginning to brown.
4 To make Icing: Whisk together confectioners sugar and lemon juice in small bowl until smooth; Icing should be thick, but spreadable.
Gently brush Icing on hot Cookies with pastry brush. Cool 5 minutes, then transfer to wire rack to cool completely. Store finished cookies in
airtight container.
PER COOKIE 99 CAL; 2 G PROT; 2 G TOTAL FAT (1 G SAT FAT); 20 G CARB; 0 MG CHOL; 109 MG SOD; 1 G FIBER; 13 G SUGARS
vegetariantimes.com
16
Unscented
fragrance additives
for women and men
a gathering of unique
products and services
for healthy living and
exceptional cooking.
To receive free information
from these companies go to
vegetariantimes.com/vegmarket
Dr. Cutler
VT
GET ATHENA PHEROMONES TO

INCREASE YOUR ATTRACTIVENESS
Published science proves this trade secret
formula works for 74%. Created by Dr.
Winnifred Cutler, the biologist who
codiscovered human pheromones in 1986.
From $98.50 for a 6 mo. supply. Free Shipping.
Athena Institute, 1211 Braeeld Rd, Chester
Springs, PA 19425.
I love it! It brings all the reworks. Ann (TX)
VEGAN FRIENDLY ORGANIC WINE

Share a glass of vegan-friendly wine from Frey
Vineyards, Americas 1st organic winery. Made
with no added sultes, no animal byproducts
(commonly used for ning). Also, gluten-free!
We start with certied organic grapes and nish
with no additives the best of modern and
traditional winemaking. Join the Frey Organic
Wine Club and uncork the organic!
610.827.2200
800.760.3739
www.AthenaInstitute.com
FreyWine.com/near-you
Vegetarian Times is the only source and
leading authority for the growing population
of vegetarians and those who are trying to
reduce their meat intake.
DRINKING WATER SCAMS

EXPOSED!
SWEETNESS THE WAY MOTHER

NATURE INTENDED!
Free! Special report ($15.00 value) exposes

water scams. Shocking truths revealed about
alkalized, clustered, distilled, mineral, spring,
ltered, bottled, well, reverse osmosis and
more. Which one should you drink? We should
consume about 2,920 glasses (182 gallons)
every year . . . be waterwise . . . discover the
best water!
Since 1984, Suzannes has been a manufacturer

of natural and organic sweeteners. Retail
products include Spreadable Fruits in 4 varieties,
Rice Nectar including our Original Brown Rice
syrups as well as Organic Maple, Chocolate and
fruited versions. Organic favorites also include
Organic Agave syrup, Organic Wildower
Honey, Molasses and Barley Malt.
800.874.9028 ext 794
800.762.2135
www.waterlies.info
www.suzannes-specialties.com
SUPER ANGEL JUICER
WORLDS FINEST EYE CREAM!
Enjoy fresh, enzyme-rich living juice. Its perfect

for leafy greens, vegetables, fruits, wheatgrass
and more, featuring easy to clean, whisper
quiet, high yield juicing, all stainless steel
heavy duty construction.It comes with 10 year
warranty. For more information, visit us online
at: www.superangeljuicers.com
EMAIL: info@superangeljuicers.com
Given a 5 star rating on Oprahs iVillage,

refreshing, anti-aging Airbrush Eye Rening
Treatment hydrates, soothes, reduces crows
feet and pufness, and promotes collagen for
younger, brighter looking eyes. 20% off!
Code: 3VEG at:
877.870.1004
714.731.0045
800-542-0026 OPEN 7 DAYS
www.superangeljuicers.com
www.dremu.com
Contact us today
to discuss your
advertising options
in Vegetarian Times
(303) 625-1625
email:
eregan@aimmedia.com
NURTURE
YOUR
CALLING
nutrition
Bastyrs
program allows me
to study my two
passions: science
and food.
Raise $500 $50,000

Ideal for organizations and families
As low as $2.05 per book
Perfect keepsake, proven fundraiser
Request a FREE
Kit
800- 445-6621 ext. VT4

morriscookbooks.com/VT4
Elizabeth Lipman,
BS (2013)
Create a
Healthier World
Degrees Include:
Cjig^i^dn
=ZgWVaHX^ZcXZs
=jbVc7^dad\y
:mZrcise Science
Learn more:
Bastyr.edu/Nutritionist
855-4-BASTYR
HZViiaZHVc9^Z\o
plant-vs-implants
f
l
b h
surgery AND have everyone wondering
who your surgeon was! Implants and best
fat transfer (lipo) are needlessly
kept
injurious in light of the dramatic
secret
perennial enlargement that can be of the well
endowed
organically achieved w/NW.
s
from necrosis). Health
advances with breast
size. Holistic, and only
product of its kind.
.com
om
e::
1-800-967-2177
77
HERBS & SUPPLEMENTS

www.AmeriHerb.com
Youre not a number youre a name.

Bulk Herbs & Spices Same Day Shipping No Minimums
Call for a FREE
Or write: Ameriherb
Wholesale Catalog
P.O. Box 1968
Ames, IA 50010-1968
(800) 267-6141
AT FIRST
I WAS EMBARRASSED.
ME, A CAT, LIVING WITH
A SINGLE GUY. BUT WHEN
I WATCH HIM PICK SOMETHING
UP WITH HIS HANDS AND EAT IT,
I CANT HELP BUT LOVE HIM.
MARU
adopted 01-10-10
Contact us today
to discuss your
advertising options
in Vegetarian Times
(303) 625-1625
email:
eregan@aimmedia.com
CHEF AND OWNER
AMANDA COHEN
D I R T C A N D Y, N E W Y O R K C I T Y
dirtcandynyc.com
By Nicole Gregory
CARROTS ARE FLYING

out of the kitchen, says
Amanda Cohen, owner of and
chef at the award-winning
vegetarian eatery in downtown
New York City. Shes talking
about whats popular at Dirt
Candy these days. The mostrequested dish? Carrot sliders
with sauce on an all-carrot
sesame seed bun, served with a
salad of ginger, cilantro, carrot,
and pickled chile peppers,
Cohen says. Sounds delish!
But thats not all: I also
started serving vegetable cocktails a couple of months
ago. Id always avoided doing fancy cocktails, but people
kept asking, so now Ive got a Celery Rickey, a Yellow
Pepper Sunrise Margarita, and The Great Pumpkin
made with squash juice and brandy, she adds.
Its easy to see why Dirt Candy has enjoyed
longtime success, with Cohens creative cooking
style winning praise from the likes of Gourmet and
The New York Times.
The busy chef took time out to tell VT about her
cooking philosophy, favorite foods, and must-haves
in the kitchen.
86 APRIL 2016
vegetariantimes.com
Cauliflower dumplings
with green pea saag
and Dirt Candys
homemade curry
blend, served with
papaya chutney inside
a pappadam round.
WHATS YOUR COOKING PHILOSOPHY?

I cook vegetables. Thats all I do. I want to make them taste as fresh, fun,
and exciting as possible, and that means Im always experimenting to
push them further, divorcing their flavors from the textures, turning them
into broths, dehydrating them, smoking them, and generally treating Dirt
Candy like a mad scientists lab where vegetables are transformed into
bolder, brasher, stranger versions of themselves.
WHAT ARE YOUR GO-TO INGREDIENTS?
Before Dirt Candy, Id never thought much about parsleyit was those
little dried-up green bits sprinkled around the platebut its become my
go-to herb. The same way that citrus brightens flavors without overwhelming them, flat leaf parsley (not the curly kind) brightens that green
flavor without overpowering the vegetables original taste. Its the citrus
of the herb world, a flavor enhancer that truly enhances, not replaces.
WHAT ARE YOUR MOST VALUABLE TOOLS IN THE KITCHEN?
Cutting is vital with vegetables, so all forms of knivesmy mandoline,
my spiralizer, and especially my six-inch chef's knifeare important to
me. Often, I wind up using a knife that I got for free in a gift bag; its not
fancy, but as long as its sharp and the right size, thats all that matters.
IF YOU TRIED TO CONVERT A CARNIVORE TO VEGETARIANISM,
WHAT DISH WOULD YOU OFFER? Id never want to convert anyone.
I just want people to stop agonizing over what they eat, and have fun
when they sit down to dinner. People act so bonkers about foodtheyre
on strangely restrictive diets; they dont eat breadso, the most appealing
thing I can offer at Dirt Candy is a restaurant without guilt or health claims
or any philosophy whatsoever beyond Come on down and have fun.
PHOTOS, FROM TOP: EVAN SUNG; STEPHEN ELLEDGE
She brings out vegetables

unique flavors and creates
a welcoming vibe in her
restaurantjust a couple
reasons why chef Amanda
Cohen is a leader in the
vegetarian cooking movement
LOW-CALORIE
LOW SATURATED FAT

Q
Q Q
30 MINUTES OR LESS
GLUTEN-FREE
DAIRY-FREE
VEGAN
Q Q
Q Q
Q
Q Q
Q
Q Q
Q
Q
Q
Q
Q Q
SALADS & SIDES
Warm Fingerling Potatoes with Garlic-Turmeric Sauce, p. 10

Chili-Garlic Roasted Broccoli, p. 42
Watercress Green Goddess Dip, p. 74
Watercress, Avocado, and Tangerine Salad, p. 75
Mexican Green Rice Pilaf, p. 76
Shaved Celery Salad with Rhubarb Vinaigrette, p. 81
Salt and Pepper Sweet Potato Fries, p. 82
Freekeh-Lentil Salad with Artichokes and Preserved Lemon, p. 88
SOUPS & STEWS
Creamy Fennel and Watercress Soup, p. 76

ENTRES
Q Q

Q Q
Q
Q
Q
Q
Q
Q Q
Q
Q Q
Q Q
Q
Q
Q Q
Q Q
Q Q
Q
Q
Q
Q
Q Q
Q Q
Q Q
Cauliflower Pizza Crust, p. 32

Lemony Vegetable and Polenta Skillet, p. 35
Eggplant Shakshuka, p. 36
Black Bean Chilaquiles with Chile Verde, p. 36
Chowder Primavera, p. 37
Cajun Risotto, p. 39
Crushed Beets with Herb Vinaigrette, p. 41
Pasta with Blue Cheese, Arugula, Figs, and Walnuts, p. 42
Sweet & Sour Bok Choy and Radish Stir-Fry, p. 42
Kale and Semi-Pearled Farro Pilaf, p. 44
Johns Lasagna Supreme, p. 54
Wild Mushroom and Spinach Roulade, p. 57
Curried New Potato, Leek, and Spring Pea Cakes with Avocado-Mint Raita, p. 58
Garden Fresh Frittata "Divorciada," p. 59
Green Curry Ramen Bowl, p. 62
Ramen Lettuce Wraps, p. 62
Chilled Cucumber Soup with Ramen, Asian Pear, and Avocado, p. 63
Ramen in Miso Broth, p. 64
Spicy Ramen Stir-Fry with Broccoli, Tofu, and Mandarin Oranges, p. 65
Stuffed Sweet Potatoes with Watercress Chimichurri, p. 77
Smashed Spring Pea and Asparagus Tartines, p. 82
DESSERTS, SNACKS & DRINKS
Q Q
Q Q
Q

Q Q
Q Q
Matcha Green Tea Smoothie, p. 50

Goji Berry Sunrise Smoothie, p. 50
Blueberry Pie Protein-Power Smoothie, p. 50
Super Seeds Chocolate Smoothie, p. 50
Blueberry Lemon Mousse Cake with Scented Geranium Flowers, p. 69
Tiramis Mousse, p. 71
Dirty Blonde Beer Cocktail, p. 80
Chocolate Oatmeal Stout Cupcakes, p. 83
vegetariantimes.com
APRIL 2016 87
Learn the essentials o

with our new
THIS JUST IN: Vegetarian Times
has teamed up with the Natural
Gourmet Institute (NGI) in
New York City to bring you
a groundbreaking online
course: Foundations of
Plant-Based Nutrition.
Using video lessons,
slideshows, quizzes,
and original recipes,
NGIs director of nutrition
Kayleen St. John covers
everything you need to know
about plant-based cooking and
eating. The certificate course is
open to beginners and experienced
cooks alike, plus you can follow
it online whenever you want,
wherever you want.
FREEKEH-LENTIL SAL AD WITH ARTICHOKES

AND P RE SE R V ED L EMO N
SERVES 6
Freekeh (pronounced free-kuh) is the name for green wheat grains that have been roasted to give them
a chewy texture and rich, nutty flavor when cooked. These high-fiber whole grains are featured in Vegetarian
Times and NGI's Foundations of Plant-Based Nutrition course. Recipe by NGI chef Alexandra Borgia.
1
12
1
4
cup freekeh, rinsed and drained

cup French green Puy lentils
lemon, halved
baby artichokes, trimmed, chokes
removed, and cut into eighths; or
8 frozen artichoke quarters, halved
3 sun-dried tomatoes (not packed
in oil)
14
cup diced preserved lemon peel
13
cup olive oil
1 2 Tbs. champagne vinegar

2
2 cloves garlic, minced (2 tsp.)
12
cup chopped Italian parsley
88 APRIL 2016
vegetariantimes.com
Toast freekeh in medium saucepan over

medium heat 2 minutes, or until dry. Stir in
2 cups boiling water. Cover, and simmer
20 minutes, or until tender. Drain, and cool.
2 Meanwhile, bring lentils and 4 cups water to

a boil in saucepan over medium heat. Simmer
20 minutes, or until tender. Drain and cool.
3 Cook fresh artichokes in large saucepan of

boiling, salted water 15 minutes, or until tender.
(If using frozen artichokes, cook according to
package directions.) Drain, and cool.
4 Rehydrate sun-dried tomatoes in

boiling water in bowl 10 minutes. Drain,
and chop.
5 Whisk together preserved lemon, oil,

vinegar, and garlic in large bowl, and season
with salt and pepper, if desired. Add freekeh,
lentils, artichokes, sun-dried tomatoes, and
parsley; toss to coat.
PER 1-CUP SERVING 272 CAL; 9 G PROT; 13 G
TOTAL FAT (2 G SAT FAT); 33 G CARB; 0 MG CHOL;
PHOTO: RICHARD CUMMINGS; FOOD STYLIST: NANCY ZAMPARELLI; STYLIST: NICOLE DOMINIC
Our Foundations of
Plant-Based Nutrition
Course starts soon!
vegetariantimes.com/
nutrition
+
+
Register Now and Save
THE EVENT THAT
CAN CHANGE
YOUR LIFE
Brenda Davis, RD
Hans Diehl, DrHSc, MPH, FACN
Joel K. Kahn, MD
Michael Greger, MD
Lani Muelrath, MA
Michael Klaper, MD
Lead Dietician in a major

diabetes reversal project in
the Marshall Islands, author of
Defeating Diabetes, Becoming
Raw and Becoming Vegan
Founder of the Lifestyle

Medicine Institute and Clinical
Professor in the Department
of Preventive Medicine at
Loma Linda Universitys
School of Medicine
Vegan Preventive Cardiologist;

author of The Whole Heart
Solution: Halt Heart Disease
Now with the Best Alternative
and Traditional Medicine
Author of the best selling book

How Not to Die: Discover the
Foods Scientifically Proven to
Prevent and Reverse Disease;
founder NutritionFacts.org
Author of The Plant-Based

Journey: A Step-by-Step
Guide for Transitioning to a
Healthy Lifestyle and Achieving
Your Ideal Weight; Fitness
Nutrition Specialist
Staff physician, True North Health

Center, a nutritionally-based
medical clinic specializing in
therapeutic fasting and health
improvement through a wholefoods, plant-based diet
The place to learn about healthy vegan living!

MEET OTHERS OF LIKE MIND
Over 700 attendees of all ages,
from beginners to seasoned
vegetarians; singles, couples
and families. An ideal setting
for building lasting friendships!
Social gatherings for everyone.
FUN FOR EVERYONE!
Music, humor, dancing, games
and much more!
CUTTING EDGE
EDUCATIONAL SESSIONS
Health and Nutrition + Food
Demonstrations + Lifestyle
Issues + Animal Rights +
Exercise + Fitness +
Earth Stewardship +
Compassionate Living
DELICIOUS WHOLE FOOD

VEGAN MEALS
Our meals are designed to
accommodate a variety of
diets, with gluten-free and
raw food options. Prepared
under the direction of award
winning Chef Mark Reinfeld
of Vegan Fusion.
July 6 10
ENLIGHTENING SPEAKERS
Doctors, dieticians, chefs,
authors, social activists
and other educators will
share their knowledge and
experience.
Summerfest is excellent!
I cant believe its taken me
half my life to experience it.
- R.B. (NY)
Johnstown, PA
Scan the QR Code

to learn more about
Vegetarian Summerfest
42nd Annual Conference of the North American Vegetarian Society
vegetariansummerfest.org or call (518) 568-7970

Vegetarian Times - April 2016 PDF

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Vegetarian Times - April 2016 PDF

Uploaded by

Copyright:

Available Formats

21 NEW VEGAN RECIPES

NO-FUSS VEG DISHES!

GARLICS HEALTHBOOSTING POWERS

STUFFED SWEET POTATOES WITH

WE MAKE FOOD THAT MAKES SENSE

66 VEG BY THE BOOK:

86 CANT LIVE WITHOUT IT

Chef Amanda Cohen brings out

VIVA VEGAN CHOCOLATE!

ADOPT A FARM ANIMAL

32 LOSE THE GLUTEN

LETTER FROM THE EDITOR

40 OUT OF THE BOX

NOTHING COULD BE FINER

BEST FEET FORWARD

Strawberry, Blueberry, Banana, Mixed Fruit.

!(%%+1/01.(.1%0(2+./%((%+*%+0%2!. 51(01.!/ 9 !(,/ %*0%*%#!/0%2!!(0$

$!/!/00!)!*0/$2!*+0!!*!2(10! 50$!$!/!,.+ 10/

Learn more at AmericanHealthUS.com

Sweeten and bake

Easily blend into hot

Domino and C&H Organic Blue Agave Nectars

2016 Domino Foods, Inc.

Vegan baking can be tricky, but VT

Vegan Vanilla Pound Cake

Busy travel schedules can wreak

WE ASKED OUR CONTRIBUTORS,

What food do you

Raspberries and gooseberries and black, red, and white

Any Dr. Praegers Purely Sensible Foods Product

Karen Asp, an Indiana-based journalist, Womans Day

Look for our

Henrietta Inman, a skilled pastry chef and owner of

VP & GENERAL MANAGER Kim Paulsen

EDITOR IN CHIEF Michele Crockett

Mary Margaret Chappell

DIRECTOR OF RETAIL SALES

[ ART & PRODUCTION ]

ASSOCIATE PUBLISHER & EAST

Vegetarian Times, 2520 55th St., Suite 200,

Efrem Zimbalist III

MIDWEST FOOD &

PRESIDENT & CEO

WEST COAST FOOD &

TEST KITCHEN ASSOCIATE

TEST KITCHEN ASSISTANT

Rachel Van Buskirk

SENIOR DIGITAL DIRECTOR

Rachel Van Buskirk

[ MA RKET I NG & WEB ]

Address editorial correspondence to:

Made in the U.S.A.

2016 Solgar, Inc.

DAILY DIGESTIVE WELLNESS *

INTEGRATED BOWEL SUPPORT *

Imagine what it can do for you!

Probi 20 Billion AND Probi 30 Billion FROM SOLGAR

On again off again digestive issues can alter your living

over 10 years of scientic review and human clinical

routine to the point that where you go and what you do

studies. Probis active probiotic has been substantiated and

has to be carefully planned. Even if your digestive issues

demonstrated to effectively help with occasional

!(%%+1/01.(.1%0(2+./%((%+%+0%2!. 51(01.!/ 9 !(,/ %0%*%#!/0%2!!(0$

$!/!/00!)!0/$2!+0!!*!2(10! 50$!$!/!,.+ 10/

&IND$R/HHIRAS&ORMULASATBETTERHEALTHFOODSTORESNATIONWIDEsWWW%SSENTIAL&ORMULASCOMs