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STOCK UP!
10
‹‹ ››
fresh
VEG COOKING
MUST-HAVES
38 SPECTACULAR
FAST, GREEN
SEASONAL RECIPES
INCREDIBLE
MAIN-DISH
SALADS
QUICK
& TASTY
NOODLE
BOWLS
IN SEASON
NEW WAYS TO
LOVE APPLES
KOREAN
CRISPY RICE
WITH ALL
THE FIXINGS,
p. 36
ON THE COVER
10 VEG COOKING
MUST-HAVES 32
INCREDIBLE
MAIN-DISH
SALADS 48
QUICK & TASTY
NOODLE BOWLS 24
NEW WAYS TO
LOVE APPLES 72
september
2014
FEATURES
56 68
A TASTE OF VIETNAM THE GLEANERS
Traditional recipes that go Advocates against hunger
beyond stir-fries, summer rolls, and waste are reviving an
GINGER-PLUM SOUR
CREAM CAKE, p. 66 and noodle soups. ancient practice.
BY JOSHUA SHAPIRO BY EMILY HORTON
62 72
EAST MEETS WEST 1 FOOD 5 WAYS: APPLES
Dial up the flavor in everyday Fresh ways to love autumn’s
COVER recipes with incredible Asian signature fruit.
PHOTOGRAPHY BY Beatriz da Costa ingredients. RECIPES BY
FOOD STYLING BY Susie Theodorou BY MARY MARGARET CHAPPELL FRANCES LARGEMAN-ROTH, RDN
6 CONTRIBUTORS
known office of publication is at 5720 Flatiron Pkwy., Boulder, CO
46 ASK THE NUTRITIONIST 80301. Periodicals postage paid at Boulder, CO, and at additional
mailing offices. POSTMASTER: Send all address changes to Vegetarian
Should you be sweet on agave 10 COMMUNITY 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
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BY DAWN JACKSON BLATNER, RD 14 THE BUZZ
2
A Perfect Snack for any Pocket
Elizabeth Turner
PASTA: VICTORIA WALL HARRIS; CHOWDER: YUNHEE KIM; OATMEAL: DIMITRI NEWMAN
vegetariantimes.com/office
Associate editor Tami Fertig shares four foolproof
tricks she uses to avoid eating every last bar and cookie
that tempts her taste buds at VT HQ.
SHARE
Reader Recipe
Tomato Curry with
Tofu and Vegetables
SERVES 6
Anjali Lalani, of San Diego, created this
curry based on one of her mom’s recipes.
Lalani suggests serving it with rice or naan.
CURRY SAUCE
1 Tbs. vegetable oil
4 cloves garlic, minced (4 tsp.)
1 tsp. minced fresh ginger
1 medium white onion, diced
5 large tomatoes, chopped (6 cups)
1/3 cup plain yogurt
¼ cup raw cashews
½ tsp. ground turmeric
¼ tsp. garam masala, optional
TOFU AND VEGETABLES
!
2 Tbs. vegetable oil, divided
t
monsed
OUR JULY/AUGUST ISSUE’S MOST POPULAR RECIPE ON PINTEREST?
K ATE SE A RS
1 16-oz. pkg. firm tofu, drained,
pin
RED QUINOA ZUCCHINI BURGERS (GLUTEN-FREE REDO: “VEGGIE
pressed, and cut into ½-inch cubes
BURGERS,” p. 52)! JOIN THE FUN AT PINTEREST.COM/VEGTIMES.
8 oz. white button mushrooms,
quartered (3 cups)
½ cup frozen peas, thawed
BIO-tract ® is a registered trademark of Nutraceutix, Inc. U.S. Patent Nos. 6,627,220, 7,150,623 & 8,007,777
^At Time of Manufacture. ©2014 American Health, Inc. | 14-AH-1095 www.AmericanHealthUS.com
COMMUNITY
tell VT
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V IC TO RIA WA LL HA RRIS
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black beans, avocado, red crumbled feta and reduced dipping sauce. —ALEXA
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P E AK
S E AS O N BY ELIZABETH STARK
CHILE PEPPER
PHOTOGRAPHY: ROMULO YANES
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GRIST & TOLL PHOTOGRAPHY: KATE WERTHEIMER; DOUGH: VICTORIA PEARSON; WHEAT: ©STOCKFOOD/ALBERT FRITZ
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USE IT RIGHT
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SLIPPERY, SLURPY,
SATISFYING COLD
NOODLE DISHES
cool comfort From sushi bars to street food carts, cold noodle dishes are
popular fare throughout Asia. The combinations of chilled
noodle strands, fresh vegetables, and flavorful sauces make
for a fast, light, and refreshing meal.
SINGAPORE
HAWKER
NOODLES WITH
GOLDEN TOFU
AND COCONUT,
p. 28
PHOTOGRAPHY Maren Caruso FOOD STYLING Karen Shinto PROP STYLING Kerrie Sherrell Walsh
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30 MINUTES
REVOLUTION EFAs are key for maintaining heart health, joint health, and
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the
essentıal spices, and salt for a Hope Romero, author of
snack. Spread chickpeas Salad Samurai, favors
A well-stocked pantry means a nourishing meal is never on a baking sheet, and aromatic brown basmati:
more than a cupboard (or freezer!) away. Short on shelf bake at 400°F for 40 “If I’m going to take the
minutes, or until crispy. time for brown rice, why
space? We asked cookbook authors and nutrition experts
not make it a nutty,
to help us narrow down our list of the most versatile veg
ingredients. Here are 10 must-haves for your kitchen. 2 OATS
Rolled oats are great
hearty grain that smells
like buttered popcorn?”
Basmati rice isn’t just for
1 CHICKPEAS
Not just for hummus,
for making your own
granola or blending into
DIY oat flour for cookies
Indian cooking—add it to
burritos, veggie bowls,
and stir-fries too.
these protein-packed and scones. Save
beans also make
satisfying scrambles and
can be mashed and used
chewier steel-cut oats
for oatmeal: “Oats
contain soluble fiber
4 COCONUT
MILK
in place of canned tuna and beta-glucans, Swirled into soups or
for chickpea salad which may lower total mashed into sweet
sandwiches. Joni Marie cholesterol and control potatoes, a little creamy
Newman, author of blood pressure,” says coconut milk goes a
Fusion Food in the Vegan Matthew Ruscigno, long way. Newman uses
Kitchen, loves roasting MPH, RD, author of it for everything from
chickpeas with olive oil, Superfoods for Life: curry to coconut cream
Cacao. “They are one pie, saving the thick
of the best breakfast cream at the top of the
foods for keeping you can as a rich dessert
feeling fuller longer.” topping. Worried about
fat content? “Although
3 BROWN RICE
Sure, brown rice doesn’t
coconut milk is high in
saturated fat, some of
this fat helps to raise
cook as quickly as its good HDL cholesterol,”
white counterpart, but says Ginny Messina,
it’s richer in fiber thanks RD, author of Never Too
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Now a little quinoa goes a long way.
quinoa
quin
plump raisins
zesty cinnamon
Better eating
5 MISO
Think beyond miso soup: this
LENTILS PACK A POWERFUL
PUNCH: THEY’RE NEARLY starts with
fermented bean paste, a traditional
Japanese staple brimming with
30 PERCENT PROTEIN.
flax seeds.
antioxidants and beneficial bacteria,
“adds depth and umami to everything
8 ALMOND BUTTER
Tired of peanut butter? Give almond
from spaghetti to stew,” says Miyoko butter a try: it has less saturated fat
Schinner, author of Artisan Vegan and more iron and calcium. Plus, its
Cheese. Use it in pad Thai instead of subtle flavor makes it the perfect
fish sauce, sub for Parmesan cheese in addition to baked goods. To swap
pesto, or stir into homemade salad for oils and other fats, use a 1:1 mixture
dressing for a rich, salty kick. Kept in of almond butter and unsweetened
the fridge, miso will last up to a year. applesauce for the full amount of fat
in your favorite muffin, quick bread,
SOAK CASHEWS and cookie recipes. Look for almond
butter without added sugars or
OVERNIGHT AND BLEND
hydrogenated fats.
THEM WITH WATER TO
MAKE YOUR OWN
HEALTHFUL SUBSTITUTE 9 LENTILS
Any lentil variety makes a tasty soup
FOR HEAVY CREAM.
standby, but inexpensive, easy-to-find
green lentils are hard to beat. Cook,
6 QUINOA
Truly a culinary powerhouse, nutty-
lightly mash, and try them in sloppy
Joes, lasagna, and tacos. Lentils may
tasting quinoa takes to many flavor be small, but they pack a powerful
profiles, from Indian to Mediterranean. punch: they’re nearly 30 percent
Add it to salads and stir-fries for protein protein. Schinner keeps them handy
and crunch. To avoid mushy quinoa, try for practical reasons. “Lentils are the
baking it: mix two parts water and one fastest legume to cook, so we eat them
part quinoa in a casserole dish, cover, a lot when I’ve forgotten to soak other
and bake at 350°F for 20 minutes, or beans,” she says.
until the liquid absorbs and the tails pop
out. “Comes out nice and fluffy every
time,” says Newman. 10 FROZEN BLUEBERRIES
“Blueberries have such a short season,”
says Romero. “Once past their
7 NUTS
More than an energy-boosting snack,
explosion in July and August, they
command a steep price.” Your best bet?
nuts are ideal for bringing crunch, Go for frozen. Toss a few into muffin
creaminess, or bulk to any meal. and pancake batter, swirl into oatmeal
“They can be turned into a sauce, or with almonds and cinnamon, or use in
ground to provide a meaty texture,” smoothies instead of ice. Romero likes
®, TM, © 2014 Kashi Company
says Schinner. Before using in recipes, to let the berries partially thaw, then
try lightly toasting nuts in a cast-iron mix them into plain coconut yogurt for
skillet. Or make your own healthful a sweet antioxidant boost.
substitute for heavy cream: soak
cashews in water for two hours or Isa Chandra Moskowitz writes cookbooks,
overnight, then blend with an equal travels the world to Instagram food, and is
amount of water until smooth. opening Nebraska’s first vegan restaurant.
TECHNIQUE
BY Abigail Wolfe
bibimbap
basics
HOW TO ROCK THE
KOREAN FAVORITE
AT HOME
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8
M O R E M I X- I N S
T O T RY
1. Julienned cucumber
2. Julienned
daikon radish
3. Thinly sliced
green onions
4. Thinly sliced
soaked wakame
5. Thinly sliced
bell pepper
BIBIMBAP WITH SPICY
STEAMED TOFU AND 6. Steamed spinach
FRIED EGGS, p. 42 7. Steamed bok choy
8. Soy-Simmered
Shiitake Mushrooms
how to eat Bibimbap means “mixed rice” in Korean. It can be served
individually in bowls or passed around the table family
from vegetarian
times.com
bibimbap style. Either way, everything gets stirred with chopsticks
so that it’s all mixed together.
2 Tbs. toasted Oven method Preheat oven to 400°F. Heat Dutch oven or heavy
sesame oil or ovenproof skillet in oven 15 minutes, then brush bottom and sides
vegetable oil of pan with oil. Press cold cooked rice in even layer in bottom of pan
4 cups cold with wooden spoon. Bake 20 to 30 minutes, or until rice around
cooked rice, edges begins to brown and rice on bottom is crisp and golden.
such as Stove-top method Heat heavy-bottomed skillet or Dutch oven
short- or 5 minutes over medium-high heat. Brush bottom and sides of pan
medium- with oil. Press cooked rice in even layer in bottom of pan with
grain brown wooden spoon. Cover, and cook 5 to 7 minutes, or until rice around
rice edges begins to brown and rice on bottom is crisp and golden.
PER 1-CUP SERVING 278 cal; 5 g prot; 9 g total fat (1 g sat fat); 46 g carb; DOLSOT BIBIMBAP RICE
0 mg chol; 2 mg sod; 4 g fiber; 0 g sugars
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Circle reply #11 on Info Center card
TECHNIQUE
Bibimbap with Spicy Steamed 1 Tbs. toasted sesame seeds layer on prepared baking sheet, and roast
Tofu and Fried Eggs Gochugaru (Korean chili powder), in oven 5 minutes, or until crisp-tender.
SERVES 4 optional, for garnish 4 | Heat remaining 1 tsp. oil in large
Preparing Dolsot Bibimbap Rice in the skillet over medium heat. Fry eggs in oil
oven frees up your stove top for the 1 | Whisk together 2 Tbs. oil, rice wine 4 to 5 minutes, or until just set.
steamed tofu and egg toppings. vinegar, and gochujang in small bowl. 5 | Leave Dolsot Bibimbap Rice in its
Measure out ¼ cup sauce, and set aside. skillet or Dutch oven, and top with tofu,
2 Tbs. plus 1 tsp. toasted Pour remaining sauce over tofu, turning spinach, and vegetables, alternating so
sesame oil, divided to coat, and let marinate 5 minutes. there are four tidy portions of each.
2 Tbs. rice wine vinegar 2 | Steam tofu triangles in steamer Gently place eggs in center, drizzle
2 Tbs. gochujang (Korean chile 5 minutes. (This may need to be reserved sauce over top, and garnish with
paste) or other hot sauce done in batches depending on size of sesame seeds and gochugaru (if using).
1 10-oz. pkg. firm tofu, drained and steamer insert.) PER SERVING (2 CUPS RICE AND VEGETABLES,
cut into 2-inch triangles 3 | Preheat oven to 400°F. Line baking 1 EGG, AND 1 TBS. SAUCE) 551 cal; 21 g prot;
2 medium carrots, cut into sheet with parchment paper. Spread 26 g total fat (5 g sat fat); 58 g carb; 186 mg
matchsticks (1 cup) carrots, zucchini, and bell pepper in single chol; 586 mg sod; 8 g fiber; 5 g sugars
1 small zucchini, cut into
matchsticks (1 cup)
1 small red bell pepper, Bibimbap is supposed to be served—and kept—hot. To keep
tıp
cut into matchsticks (1 cup) the rice from cooling off too quickly at the table when it’s not
4 large eggs served in a stone pot, fill serving bowls or plates half full of
1 recipe Dolsot Bibimbap Rice boiling water, then empty them out and wipe dry just before
(p. 38) or 4 cups steamed rice you bring the dish to the table.
2 cups cooked spinach
Invite Delicious
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TECHNIQUE
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ASK A NUTRITIONIST BY Dawn Jackson Blatner, RD
cook’s corner
A RULE OF THUMB
AG AVE : DI M ITR I NE WM AN
800-445-Flax | barleans.com
VEGAN GOURMET BY Nava Atlas
While it’s rare in Asia to find something akin to the familiar bowls of leafy
greens and raw veggies that characterize the classic American salad, a closer
look at Eastern food traditions reveals some seriously inspired options. At
one end of the spectrum are simple vinegar-spiked dishes such as Japanese
sunomono, and at the other end are beautifully composed cold platters such as
Thai kao yum pahk dai, which look quite fancy but couldn’t be easier to make.
color &
THAI COMPOSED
RICE SALAD, p. 52
crunch
TEXTURE,
PRESENTATION,
AND DIVINE
SAUCES MAKE
ASIAN SALADS
SPECIAL
PHOTOGRAPHY
Beatriz da Costa
FOOD STYLING
Susie Theodorou
48
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VEGAN GOURMET
Chinese-Style Shredded
Vegetable and Tofu Salad
SERVES 4
Literally translated, the name for this
salad in Chinese is “cold mix.”
DRESSING
3 Tbs. low-sodium soy sauce
3 Tbs. rice vinegar
2 Tbs. natural sugar, such as
coconut sugar
1 Tbs. toasted sesame oil
SALAD
1 8-oz. pkg. baked tofu,
cut into matchsticks
2–3 oz. shiitake mushrooms,
stemmed and thinly sliced
2 medium celery stalks,
cut into matchsticks CHINESE-STYLE
2 medium carrots, peeled and SHREDDED
cut into matchsticks VEGETABLE AND
1 small turnip, peeled and TOFU SALAD
cut into matchsticks
½ medium cucumber, peeled and
cut into matchsticks
¼ cup chopped cilantro
2 green onions, green parts only,
cut into ribbons
½ tsp. red pepper flakes
2 packed cups shredded romaine
lettuce or baby kale
¼ cup toasted cashew pieces, Japanese Cucumber and
optional Wakame Salad
1 Tbs. sesame seeds, optional SERVES 4
This simple preparation is typical of 1 | Cover wakame with hot water, and
1 | To make Dressing: Combine all a sunomono, any of a variety of let stand 10 to 15 minutes.
ingredients in small bowl. Set aside. vinegary cold dishes served as part 2 | Place cucumber slices in colander,
2 | To make Salad: Combine tofu, of Japanese meals. sprinkle with salt, and let stand
mushrooms, celery, carrots, turnip, 10 to 15 minutes. Cover cucumber slices
cucumber, cilantro, and green onions in ½ cup dried wakame seaweed with clean tea towel, and press down
bowl. Pour Dressing over top, and toss 1 medium hothouse (English) on cucumbers in colander to drain
gently. Let stand at least 30 minutes, cucumber, thinly sliced excess liquid.
stirring occasionally. (1½ cups) 3 | Drain wakame, and transfer to
3 | Just before serving, sprinkle in red ¼ tsp. fine sea salt medium bowl. Add cucumbers, vinegar,
pepper flakes. Line platter or fill bowls ¼ cup rice vinegar and sugar; mix well. Marinate 30 minutes
with shredded romaine, top with 1½ Tbs. natural sugar, such as or more, stirring several times.
tofu-vegetable mixture, and garnish with coconut sugar 4 | Sprinkle with sesame seeds just
cashews and sesame seeds (if using). 2 tsp. tan or black sesame seeds before serving.
PER 1-CUP SERVING 187 cal; 10 g prot; 7 g total PER ½-CUP SERVING 53 cal; 2 g prot; <1 g total
fat (1 g sat fat); 23 g carb; 0 mg chol; fat (0 g sat fat); 10 g carb; 0 mg chol;
617 mg sod; 4 g fiber; 17 g sugars 289 mg sod; 2 g fiber; 8 g sugars
TM
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VEGAN GOURMET
Thai Composed Rice Salad Dressing and shredded coconut at the 3 plum tomatoes, sliced ¼ inch thick
(Kao Yum Pahk Dai) table for diners to serve themselves. (2 cups)
SERVES 4 | 30 MINUTES OR LESS PER SERVING (½ CUP RICE AND 1¼ CUPS ½ medium cucumber, halved and
For a Thai feast of flavors, textures, and VEGETABLES) 294 cal; 7 g prot; 8 g total fat sliced into ¼-inch-thick half-
colors, a mound of rice is surrounded (7 g sat fat); 49 g carb; 0 mg chol; circles (1 cup)
by a variety of veggies and a sweet-tart 735 mg sod; 6 g fiber; 16 g sugars 1 cup fresh mung bean sprouts
fruit—usually pineapple or green apple.
Indonesian Mixed Vegetable 1 | To make Tempeh: Heat oil and soy
DRESSING Platter with Peanut Sauce sauce in wide skillet over medium-
¼ cup lime juice (Gado Gado) high heat. Add tempeh, and stir-fry
¼ cup low-sodium soy sauce SERVES 4 | 30 MINUTES OR LESS 3 to 5 minutes, or until golden and
or tamari This well-loved assemblage of lightly crisp on most sides. Remove from heat,
¼ cup chopped cilantro cooked and raw vegetables translates and set aside.
2 shallots, finely chopped (¼ cup) literally as “mix-mix.” A colorful combina- 2 | To make Peanut Sauce: Whisk
10 fresh basil or Thai basil leaves, tion of wholesome ingredients is arranged together all ingredients in small bowl.
thinly sliced on a platter in separate mounds and 3 | To make Salad: Place potato chunks
2 Tbs. natural sugar, such as served with a peanut-coconut sauce. in deep skillet with just enough water
coconut sugar to keep bottom of pan moist. Cover,
2 tsp. grated fresh ginger or TEMPEH and bring water to a boil. Reduce heat
galangal root 1 Tbs. vegetable oil to medium, and steam potatoes
SALAD 1 Tbs. low-sodium soy sauce 8 minutes, or until just tender. Drain,
2 cups cooked brown rice, cooled or tamari and rinse under cool water. Transfer to
1 cup fresh mung bean sprouts, 1 8-oz. pkg. tempeh, cut into serving platter.
or green sprouts, such as sweet 1-inch pieces 4 | Wipe out skillet, and arrange green
pea shoots PEANUT SAUCE beans and cauliflower side by side
1 cup coarsely shredded carrots ¾ cup light coconut milk without mixing together. Add more water
1 cup shredded green or red ⅔ cup natural crunchy peanut butter, to pan to keep bottom moist, cover, and
cabbage, or a combination at room temperature steam over medium heat 4 to 5 minutes,
1 cup diced pineapple or papaya, 2 Tbs. lime juice or until vegetables are crisp-tender.
or 1 medium diced green apple 2 Tbs. low-sodium soy sauce Remove from heat, then scoop out each
1 cup thinly sliced cucumber, cut 2 Tbs. natural sugar, such as vegetable separately, rinse with cool
into half-circles coconut sugar water, drain, and arrange on platter.
GARNISHES 2 tsp. grated fresh ginger 5 | Arrange Tempeh, tomatoes,
¼ cup thinly sliced lemongrass, ½ tsp. sriracha or other hot sauce, cucumber, and bean sprouts on platter.
optional plus more for serving 6 | Serve family-style, and pass Peanut
Lime wedges SALAD Sauce and additional sriracha or hot
2 thinly sliced green onions, 2 medium red-skinned or golden sauce at the table.
green parts only potatoes, scrubbed and cut into PER SERVING (¾ CUP SALAD AND ¼ CUP SAUCE)
½ cup toasted unsweetened 1-inch chunks (2 cups) 426 cal; 21 g prot; 24 g total fat (5 g sat fat);
shredded coconut 4 oz. green beans, trimmed (1 cup) 37 g carb; 0 mg chol; 341 mg sod; 6 g fiber;
2 cups bite-size cauliflower florets 12 g sugars
1 | To make Dressing: Stir together all
ingredients in small bowl. Set aside.
2 | To make Salad: Coat soup bowl with
nonstick cooking spray. Pack rice tightly INDONESIAN MIXED VEGETABLE PLATTER WITH PEANUT SAUCE
into bowl, then invert rice onto middle of µ
serving platter to form mound. CHANGE UP THE Swap 1 large broccoli crown for
3 | Surround rice with sprouts, carrots, VEGETABLES the cauliflower. ´
cabbage, pineapple, and cucumber in
ACCORDING TO Use shredded green or napa cabbage
separate small mounds. instead of bean sprouts.
SEASON OR
4 | Garnish platter with lemongrass
(if using), lime wedges, and sliced green
WHAT YOU HAVE Use 1 large or 2 medium sweet potatoes
onion. Serve family-style, and pass ON HAND in place of the potatoes.
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. As always, consult your doctor or
health care team before beginning any weight loss program or reducing your dosage of current medications.
GLUTEN-FREE REDO RECIPE BY Amie Valpone
chocolate-chip
½ tsp. baking soda
½ tsp. salt
¼ tsp. ground cinnamon, optional
cookies
¾ cup chocolate chips
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ŵƵƐƚďĞŵĂĚĞƚŚƌŽƵŐŚ>ŽƌƌĂŝŶĞdƌĂǀĞů
BY Joshua Shapiro
VIETNAMESE
DIPPING
SAUCE, p. 59
a
taste
of VIETNAM
MANGO SALAD
WITH CRISPY
SHALLOTS, p. 61
56
240104_511F_512B:240104_511F_512B 11/17/09 6:03 AM Page 1
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NECESSARY
IF MAILED
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UNITED STATES
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Traditional
recipes that go
beyond stir- In Vietnam, vegetarian cuisine ranges from elaborately
fries, summer presented dishes (with mock meat) that were once part
of 50-course imperial banquets to simply prepared meat-
rolls, and free meals that are still eaten twice a month by observant
Buddhists. Ordinary Vietnamese home kitchens are basic,
noodle soups so cooks don’t rely on complicated techniques, fancy
utensils, or expensive ingredients. Instead, they turn to
an abundance of aromatic herbs and fresh vegetables, as
well as careful attention to presentation, to put together
dishes that are pleasing to the eye, nose, and palate.
CABBAGE LEAF
PARCELS IN
BROTH, p. 61
57
Crispy Rice Pancake
(Bánh Xèo)
SERVES 4 BÁNH XÈO
These rice-based crêpes make a satisfy- (CRISPY RICE
ing alternative to omelets. Eat one with PANCAKE)
a knife and fork, or wrap it in a soaked
rice paper wrapper and eat it out of hand.
Serve with Vietnamese Dipping Sauce
(recipe, p. 59).
Heat oil in medium saucepan Heat oil until very hot. Add sliced Heat oil in skillet over medium heat.
over medium heat. Add garlic, white parts of green onion and Add lemongrass and garlic, and
and sauté 1 minute. Stir in shallot, and fry 30 seconds. Add sauté 1 minute. Add peanut butter,
remaining ingredients, cover, remaining green onions and miso, and ¾ cup water, and simmer
reduce heat to medium-low, and Vegetarian Fish Sauce, and cook 3 to 4 minutes, stirring often.
simmer 30 minutes. 1 minute. Cool. Remove lemongrass pieces before
PER ¼ -CUP SERVING 45 cal; <1 g prot; PER ¼ -CUP SERVING 69 cal; <1 g prot; serving.
2 g total fat (<1 g sat fat); 5 g carb; 7 g total fat (1 g sat fat); 2 g carb; PER 1-TBS. SERVING 121 cal; 2 g prot;
0 mg chol; 187 mg sod; <1 g fiber; 0 mg chol; 15 mg sod; <1 g fiber; 11 g total fat (2 g sat fat); 4 g carb;
4 g sugars 2 g sugars 0 mg chol; 148 mg sod; <1 g fiber;
1 g sugars
MANGO SALAD
WITH CRISPY
SHALLOTS
60
SEASON DISHES LIBERALLY WITH BLACK PEPPER,
a Vietnamese spice favorite along with chiles.
Char-Grilled Purple Eggplant 1 small red or white onion, thinly 1 Tbs. sesame oil
SERVES 4 sliced (1 cup) 1 cup sliced straw, oyster, or shiitake
Onions, soy sauce, and sizzled garlic ¾ cup small fresh mint leaves mushrooms
dress up chunks of grilled eggplant. ¾ cup cilantro leaves 1 large carrot, thinly sliced
1 cup Vietnamese Dipping Sauce 1 tsp. low-sodium soy sauce
4 Chinese eggplants (2 lb.) (recipe, p. 59) ½ cup cilantro leaves
1 Tbs. peanut oil 1 Tbs. vegetable oil
3 cloves garlic, chopped (1 Tbs.) 2 tsp. toasted sesame seeds 1 | To make Stuffing: Mash together all
1 Tbs. low-sodium soy sauce ½ tsp. Chile-Garlic Paste (recipe, ingredients in medium bowl. Season with
½ tsp. sugar p. 59) or sambal oelek chile sauce salt and pepper, if desired, and set aside.
1 cup Spring Onion Oil (recipe, p. 59) 2 | To make Parcels: Bring 4 qt. water to
1 Tbs. Chile-Garlic Paste (recipe, 1 | To make Crispy Shallots: Preheat a boil in large pot. Add shredded cabbage
p. 59) or sambal oelek chile sauce oven to 200°F. Spread shallots on baking and Vegetarian Fish Sauce. Reduce heat
sheet, and bake 20 minutes, or until to medium-low, and simmer 25 minutes.
1 | Preheat grill or preheat oven to 400°F. beginning to shrivel and dry. 3 | Bring large pot of salted water to
2 | Grill eggplants whole or broil on baking 2 | Heat oil in large saucepan over a boil. Drop in cabbage leaves to blanch
sheet 8 to 10 minutes, turning several medium heat. Add shallots, and cook 2 minutes, or until pliable. Remove from
times, or until charred on all sides. Cool. 10 minutes, or until golden. Transfer to water, and drain. Blanch green halves of
3 | Heat oil in skillet over medium-low paper-towel-lined baking sheet; cool. green onions 30 seconds. Remove from
heat. Add garlic, and cook 1 minute, or 3 | To make Salad: Microwave rice paper water with slotted spoon, and drain.
until light brown. Transfer to paper towel wrappers one at a time 30 seconds, or Shred white parts of green onion into thin
to drain. until crisp. strands using sharp knife, then soak in
4 | Stir together soy sauce and sugar in 4 | Toss remaining Salad ingredients cold water 10 minutes, or until they curl.
small bowl. Set aside. together in bowl. Top with 2 Tbs. Crispy 4 | Heat oil in skillet over medium-high
5 | Peel eggplants, and cut into chunks. Shallots (reserve remainders for another heat. Add mushrooms, and sauté
Transfer to platter. Drizzle eggplant with use). Serve with rice crisps. 3 minutes, or until browned. Set aside.
soy sauce mixture and Spring Onion Oil, PER SERVING (½ CUP SALAD WITH 1 RICE CRISP) 5 | Cut cabbage leaves into 12 6- x 4-inch
and dot with Chile-Garlic Paste. Top with 181 cal; 4 g prot; 6 g total fat (<1 g sat fat); pieces, reserving any leftover cabbage.
sizzled garlic. 30 g carb; 0 mg chol; 45 mg sod; 4 g fiber; 6 | Set 1 cabbage piece on work surface.
PER 1-CUP SERVING 149 cal; 3 g prot; 8 g total 8 g sugars Place 2 Tbs. Stuffing in center. Fold sides
fat (1 g sat fat); 18 g carb; 0 mg chol; of cabbage in over Stuffing, and roll up
155 mg sod; 6 g fiber; 9 g sugars Cabbage Parcels in Broth like a burrito. Set seam side down, and tie
SERVES 4 parcel with 1 blanched green onion length.
Mango Salad with According to Vietnamese tradition, Repeat to make 12 Parcels.
Crispy Shallots a new bride’s cooking skills are measured 7 | Bring cabbage broth to a boil in
SERVES 4 by her ability to make this dish. shallow pan. Add Parcels, mushrooms,
This salad gets a distinctive sour taste carrot slices, and soy sauce. Simmer 6 to
from green, under-ripe mangoes. If you STUFFING 8 minutes, or until carrots are tender.
can’t find green mangoes, try ripe mango, 8 oz. firm tofu, drained Divide Parcels and vegetables among
green papaya, or pineapple. 1 tsp. low-sodium soy sauce bowls, and top each with broth. Garnish
1 clove garlic, minced (1 tsp.) with cilantro and green onion curls.
CRISPY SHALLOTS PARCELS PER SERVING (3 PARCELS AND 1 CUP BROTH)
2 cups thinly sliced shallots ½ lb. shredded cabbage, plus 94 cal; 7 g prot; 4 g total fat (<1 g sat fat);
2 cups vegetable oil 6 cabbage leaves, halved 9 g carb; 0 mg chol; 183 mg sod; 3 g fiber;
SALAD 1½ tsp. Vegetarian Fish Sauce 2 g sugars
4 rice paper wrappers (recipe, p. 59)
1 large green or ripe mango, peeled 12 green onions, sliced, and white Joshua Shapiro traveled to Southeast Asia in
and thinly sliced (2 cups) and green parts separated 2013 and gathered these recipes in Vietnam.
MEETS
DIAL UP THE FLAVOR
west
IN EVERYDAY RECIPES
WITH INCREDIBLE
ASIAN INGREDIENTS
CHICKPEA SUCCOTASH
WITH LEMONGRASS, p. 66
62
Sushi bars, noodle shops, Thai
restaurants, Korean food trucks—
the Asian food landscape in America
has come a long way from generic
Chinese take-out joints. As savvy
diners have expanded their home-
cooking repertoire to include these
cuisines, supermarkets have followed
suit. Shiitake mushrooms are sold
next to buttons and portobellos. The
hot sauce aisle is home to wasabi,
sriracha, and sambal oelek. And you
no longer have to hit up an Asian gro-
cery store for bok choy, lemongrass,
or fresh hands of ginger. All of these
ingredients—and many others—can
be used to add flavor and flair to
Western-style dishes.
DAIRY-FREE
MATCHA GREEN
TEA ICE CREAM,
p. 66
WASABI
Also known as Japanese
horseradish, wasabi is a member
of the cabbage family. Use wasabi
anywhere you’d use horseradish
(Bloody Marys) or want a hit
of heat (barbecue sauce). It makes
a tasty addition to mayonnaise,
mustard, and salad dressing.
Look for powders and sauces
made from 100 percent wasabi
instead of blends that include
mustard and green food coloring.
64
SAMBAL
OELEK
For a pure chile
flavor, turn to
SAMBAL
OELEK SEITAN seedy sambal
WINGS oelek. The
Indonesian
condiment used
throughout Asia
is an intense
mixture of whole
ground chiles,
vinegar, and
WASABI WHIPPED
POTATOES garlic. Use it
anywhere you’d
use hot sauce,
and be sure to try
it with egg dishes
and soups.
Wasabi Whipped Potatoes Sambal Oelek Seitan Wings comes together. Transfer to flour-dusted
SERVES 6 | 30 MINUTES OR LESS MAKES 24 PIECES work surface, dust top with flour, and
The distinctive heat of wasabi plays off A basic hot wing sauce gets its punch from flatten to 9- x 4-inch rectangle. Cut
the mildness of mashed potatoes. sambal oelek. Serve the wings hot with rectangle in half lengthwise, then cut
celery sticks and blue cheese dressing. each piece crosswise into 12 short strips.
1½ lb. russet or Yukon gold potatoes, 3 | Bring remaining 4 cups broth, 1 tsp.
peeled and cut into 1-inch cubes WINGS garlic powder, 1 tsp. onion powder, and
½ cup low-fat milk or rice milk 4¾ cups low-sodium vegetable broth, sambal oelek to a boil in medium
2 Tbs. butter or margarine divided saucepan over medium heat. Add
2–3 tsp. wasabi paste 1 Tbs. low-sodium soy sauce seitan pieces, cover, and bring to a boil.
½ cup chopped green onions, optional 1 cup vital wheat gluten Reduce heat to medium-low, and
½ cup plus 2 Tbs. all-purpose flour, simmer 30 minutes. Drain seitan pieces,
1 | Place potatoes in large saucepan, plus more for dusting work surface and cool. (Discard or reserve broth for
cover with cold water, then drain to rinse 1¼ tsp. garlic powder, divided another use.)
away some starch. Cover with fresh cold 1¼ tsp. onion powder, divided 4 | To make Sauce: bring all ingredients to
BLUE LINES ON WHITE PLATES FROM DANDELIONSF.COM
water, bring to a boil over medium heat, ¼ tsp. poultry seasoning a simmer in small saucepan. Remove
and boil 20 minutes, or until potatoes are ⅛ tsp. freshly ground black pepper from heat, and set aside.
tender and beginning to fall apart. 1 tsp. sambal oelek 5 | Combine 1 tsp. Sauce with vegetable
2 | Warm milk, butter, and wasabi paste 1 Tbs. vegetable oil oil in medium bowl. Add seitan pieces,
in small saucepan over medium-low heat SAUCE and toss to coat. Sprinkle with remaining
until butter is melted. Whisk to combine. ⅓ cup sambal oelek ½ cup flour, and toss until all pieces are
3 | Drain potatoes, and return to ¼ cup butter or margarine coated with flour.
saucepan. Beat on low speed with electric 1 tsp. cider vinegar or unseasoned 6 | Preheat oven to broil. Lay seitan
mixer to break up. With electric mixer rice vinegar pieces in single layer on baking sheet.
running, beat in milk mixture until Broil 6 to 8 minutes, or until browned and
potatoes are smooth and light. Season 1 | To make Wings: Combine ¾ cup broth crisp-looking, turning once.
with salt, if desired. Serve garnished with and soy sauce in small bowl; set aside. 7 | Transfer hot seitan pieces to bowl, and
green onions (if using). 2 | Stir together vital wheat gluten, 2 Tbs. toss with Sauce.
PER ½ -CUP SERVING 131 cal; 2 g prot; 4 g total flour, ¼ tsp. garlic powder, ¼ tsp. onion PER PIECE 61 cal; 4 g prot; 3 g total fat
fat (3 g sat fat); 21 g carb; 11 mg chol; powder, poultry seasoning, and pepper in (1 g sat fat); 5 g carb; 5 mg chol; 118 mg sod;
95 mg sod; 1 g fiber; 4 g sugars bowl. Stir in broth mixture until soft dough <1 g fiber; <1 g sugars
GINGER-PLUM
SOUR CREAM
CAKE
HOW DO WE SQUARE THE FACT
that the U.S. wastes 30 to 40 percent
of the food it produces with the
reality that within the past five years,
6.4 million households haven’t
known where their next meal was
coming from? For a remedy, some
community-minded folks are turning
to an age-old practice. Alluded to in
ADVOCATES the Bible’s Book of Ruth, gleaning has
AGAINST HUNGER traditionally meant harvesting
remnant crops from fields. Today’s
AND WASTE ARE gleaners rescue food not just from
REVIVING AN the fields, but also from restaurants,
ANCIENT PRACTICE farmers’ markets, orchards,
THE
CLOCKWISE FROM TOP: PATTIE BAKER; COURTESY SANTA CRUZ FRUIT TREE PROJECT; JESSICA HARWOOD
potatoes for planting. Skoke expected crusher and a press Schnaar built with a friend. .php/food-champions/food-
to take a few handfuls back to the Schnaar is also a big believer in the potential recovery
plot. Instead, he scored a 40-pound of gleaning to build community, and he should
• THE HUNGER FORUM
box that otherwise would have know: he’s been knocking on doors in pursuit thehungerforum.net/
ended up as compost. He wondered: of fallen fruit for years. So he tries to keep the outside-the-box/gleaning/
How much more food, perishable harvests bike- and walk-friendly, not just to gleaning-programs
but still perfectly edible, are stores reduce the carbon footprint, but also to make • VILLAGE HARVEST
throwing away? it easy for participants to catch up with old villageharvest.org/
He began asking grocery stores to friends, and meet new ones. harvestingdirectory
donate on a regular basis. Only one
turned him down. Now every Monday
and Wednesday, Skoke crisscrosses FIELDS OF MEALS
the city collecting donations in his On late-summer and fall weekends—in her part-time role as gleaning
van, newly painted with helping feed coordinator for Springfield, Mass., non-profit Rachel’s Table—sixth-grade
atlanta on the side. “I’ve been at this teacher Jessica Harwood piles into a bus with other volunteer harvesters. They
for two-and-a-half years and missed drive to small farms around the state to collect the surplus of unshapely or
only three days,” he says. slightly blemished produce that buyers won’t take or out-of-season crops that
Every month, 2,000 hungry people farmers lack the labor to harvest. Up for grabs is the kind of fresh, local produce
benefit from the nearly 3 tons of food that food-aid service organizations don’t usually see much of. “When we bring in
Skoke collects—food that otherwise apples and watermelon,” Harwood says, “people’s eyes light up.”
would have been tossed to make Harwood views gleaning as a
room for new product. He directs this powerful way to conserve resources
surplus to charitable organizations and to empower communities,
throughout Atlanta that serve the especially for the groups of students
homeless and food insecure. “If you she often leads. “It’s an amazing way
had even one person in each city for them to think about how they can
doing something like this,” Skoke give back in their community, and
says, “imagine what a difference where their food comes from, and
it could make.” RACHEL’S TABLE what choices they will make in buying
food,” she says.
for which she serves as executive director. capture as much of the state’s
With BFR, Dansky takes a multi-pronged approach, which she terms “just-in-time” farm surplus—at least 2 million
food rescue, collecting food from grocery stores, restaurants, and farmers’ markets pounds per year—as possible.
and distributing it directly to aid organizations. BFR taps into home gardens too; The concept that we are all in
surplus harvests can be left at a community garden for collection. this together, and that shared
But where BFR really stands out is in its mode of delivery: every bit of recovered resources are more valuable
food is transported by trailer-fitted bicycle. “We wanted to show that this kind of when pooled, runs through
work could be totally sustainable,” explains Dansky. And by being so visible, she Snow’s work. “Working together
hopes to draw attention to the environmental and hunger issues for which BFR is is what’s going to make us more
working. “I think people are inspired by action,” she says, “and when they see people food-sovereign,” she says.
collecting food and giving it to people in need, they say, ‘I want to help too.’”
Seattle-based freelance writer Emily Horton is researching her city’s gleaning opportunities.
1 FOOD 5 WAYS
apples
Here comes apple season! As early as mid-August
(and sometimes mid-July), the first local
fruits are ready to eat, heralding fall’s
impending arrival. The harvest period
extends well into November, leaving
you plenty of time to enjoy the
fresh-picked bounty.
72
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APPLE-ALMOND GALETTE, p. 74
SHOP SMART
With thousands of
apple varieties
grown around the
world and new ones
introduced each
PH OTO G R A PH Y: M A R EN C A RUSO; FO O D ST Y LI N G : K A R EN S H I NTO; PRO P ST Y LI N G : K ER R I E S H ER R ELL WA L S H
73
Apple-Almond Galette 5 | Warm jam in small saucepan over low 1 tsp. baking soda
SERVES 9 heat until melted. Strain through fine ¼ tsp. salt
No need for a pie pan to make a pretty mesh strainer into small dish.
French-style dessert. 6 | Cool galette 5 minutes, then brush 1 | Preheat oven to 375°F. Line 12-cup
with jam. Cut into 9 squares. muffin pan with paper liners. Spray liners
DOUGH PER SLICE 349 cal; 6 g prot; 18 g total fat with cooking spray.
1 cup all-purpose flour (7 g sat fat); 45 g carb; 48 mg chol; 2 | Whisk eggs in large bowl. Whisk
½ cup whole-wheat flour 93 mg sod; 3 g fiber; 24 g sugars in maple syrup, oil, and vanilla extract,
⅓ cup sugar then stir in apple and quinoa.
1 tsp. finely grated lemon zest Apple, Carrot, Ginger, and 3 | Combine flour, sugar, flaxseed,
¼ tsp. baking powder Fennel Smoothie cinnamon, baking powder, baking soda,
¼ tsp. salt SERVES 2 | 30 MINUTES OR LESS and salt in separate bowl. Whisk until
1 stick cold unsalted butter, The refreshing bite of ginger in this combined.
cut into small pieces (½ cup) fiber-rich smoothie will wake you up 4 | Make well in flour mixture, and pour
FILLING on the groggiest Monday morning. in half of apple mixture. Stir to combine.
1 cup slivered blanched almonds For a pretty presentation, garnish with Add remaining apple mixture, and stir
¾ cup confectioners’ sugar diced apple and fennel fronds. until batter is smooth.
1 large egg 5 | Divide batter among prepared muffin
½ tsp. almond extract 1 sweet, crisp apple, such as cups, and bake 20 minutes, or until
2 tart, firm apples, such as Granny Pink Lady or Honeycrisp, cored toothpick inserted in center of muffin
Smith, peeled, cored, and sliced and sliced (1 cup) in center of pan comes out clean. Cool
¼ inch thick 1 cup sliced fennel bulb 5 minutes before serving.
3 Tbs. apricot jam 2 medium carrots, peeled and PER MUFFIN 174 cal; 3 g prot; 4 g total fat
75
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in your life.
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North American Vegetarian Society | PO Box 72 | Dolgeville, New York 13329 | 518.568.7970 | navs@telenet.net