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Tuesday, April 26, 2016


Best Blog Tips

It's been a long time since I last blogged. I've been taking a semi-break from internet activity for a little while, but that isn't the only reason. We've been eating pretty simply, for one thing, and I'm preparing for a cooking workshop coming up soon. Also, we've had company and the odd family emergency, and, to tell you the truth, I just haven't had much inspiration in the kitchen.

Well, today I got some inspiration-- I had a hankering for vegan Thai corn fritters. But, I wanted to develop a recipe that could be baked, for vegans who don't use much fat, or shallow-fried for those who don't mind a little oil but prefer not to deep-fry, and also for the gluten-free crowd-- or not. Seemed a tall order, but it wasn't really very difficult.

I have read many, many recipes for this crispy Thai delight and, believe me, there are many versions and variations! My version gives you some leeway about the type of flour you use and I decided to use aquafaba (the brine or cooking liquid from chickpeas or other beans that is making waves in the vegan community and even in the mainstream culinary world) as an egg replacer.

The batter is quick and easy to mix up and you have a choice of baking or shallow-frying-- I liked both versions. The baked version is not quite as crispy as the fried, but still delicious.

Printable Copy

Makes about 20, or 5 servings (Can be GF)
There's no need to deep-fry these delicious morsels. With this recipe you have a choice between shallow-frying the fritters in a little bit of oil, or baking them.

1 cup unbleached white flour
½ cup brown rice flour 
(ALTERNATIVE: You can omit the rice flour and use 1 ½ cups unbleached white flour, OR you can use your favorite GF flour mixture)
2 ¼ tsp. baking powder
¾ tsp. salt OR 2 tsp. soy sauce (Note: If you use the soy sauce, add it to the liquid ingredients.)
½ cup nondairy milk
6 tablespoons aquafaba (the broth from cooking chickpeas, or the liquid from canned chickpeas)
2 tablespoons fish-free Thai red curry paste, such as Maesri, or Taste of Thai brands
6 green onions, finely chopped
1 tablespoon grated fresh ginger
3 cups fresh OR frozen and thawed corn kernels, drained

Ingredients for the fritters
Serve with:
Thai Sweet Chilli Sauce, purchased or homemade (see recipe for homemade Thai-style Sweet Red Chile Sauce below)


If you are going to bake the fritters, preheat the oven to 400°F.

If you are going to shallow-fry the fritters, have ready a large frying pan and oil suitable for frying. (Cast iron, carbon-steel or hard-anodized are good pans-- I no longer use any nonstick.)

Combine the two flours (or alternative), baking powder and salt in a dry medium-sized mixing bowl. ( If you use the soy sauce instead of the salt, add it to the liquid ingredients.)

In a smaller bowl, whisk together the nondairy milk, aquafaba and red curry paste (and the soy sauce, if you are using that instead of salt), until there are no lumps of curry paste left (use an immersion blender, if you like). Pour this mixture into the flour mixture and mix briefly. Add the corn kernels to the batter (it is thick) and mix just to distribute the kernels well.

If you are baking the fritters, lightly oil a large dark baking sheet (or 2 small ones). Scoop a heaping soup spoon-full of the batter out for each fritter and plop it onto the baking sheet(s). Repeat until the sheet is full, but don't crowd the fritters too much. Smooth out the tops, but don't spread too thin. Bake for 10 minutes, then flip the fritters over and bake 10 minutes more, or until golden brown and crispy on both sides. Serve hot with the Sweet Red Chile Sauce.

Baked fritters on the left, shallow-fried fritters on the right

If you are shallow-frying the fritters, pour about 1/4 cup of oil into your skillet and set it to heat over medium-high heat for several minutes. When you drop a bit of batter into the oil, it should sizzle. Scoop a heaping soup spoon-full of the batter out for each fritter and plop it into the hot oil. Repeat until the pan is full, but don't crowd the fritters too much. Smooth out the tops, but don't spread too thin. Fry until the bottoms are golden brown and crispy, then carefully turn them over and cook until the second side is the same. Repeat until all of the batter is used, adding a bit more oil as needed. Remove the fried fritters from the pan to paper-lined plates or baking sheets, so that any excess oil is absorbed by the paper. Serve hot with the Sweet Red Chile Sauce.

Nutrition Facts (for Baked version)

Nutrition (per serving: 4 fritters): 255 calories, 14 calories from fat, 1.7g total fat, 0mg cholesterol, 305.7mg sodium, 624.1mg potassium, 55.9g carbohydrates, 4.7g fiber, 4.7g sugar, 7.9g protein, 7.4 points.

One of the many brands of this sauce.

Servings: 11

Yield: 2/3 cup (11 tablespoons)

3/4 cup light-colored organic unbleached sugar
3/4 cup cider or rice vinegar
1 dried red chile, crushed
1 large clove garlic, crushed
1/2 teaspoon salt
Make the Sweet Red Chili Sauce ahead of time. Combine the sauce ingredients in a small saucepan and boil over medium-high heat until reduced to 2/3 cup. (Keep a close eye on it.) Pour into a small bottle or pitcher and refrigerate.

Nutrition Facts
Nutrition (per 1 tablespoon): 55 calories, less than 1 calories from fat, 0g total fat, 0mg cholesterol, 85.7mg sodium, 17.7mg potassium, 14.7g carbohydrates, less than 1g fiber, 13.6g sugar, less than 1g protein, 1.6 points.


Thursday, March 31, 2016


Best Blog Tips

I am suffering from a bad cold today.  This my third day, but the worst one.  I'm hoping that it will improve rapidly from here.

I wasn't very hungry at all and skipped breakfast today, but I thought that I should make some sort of light, but nourishing soup for lunch-- full of garlic and ginger in a tasty broth.  I used what I had in the house, and this is what I came up with-- very delicious, and, importantly, very fast and easy to make, even when not at your best.

I hope you enjoy it-- even if you don't have a cold.

Printable copy

Servings: 6

9 cups very tasty vegan "chicken-y" broth (I use "Better Than Bouillion No-Chicken Vegan Soup Base")
1 cup water
1 cup broken up dry Soy Curls
(OR use 1 1/2-2 cups thin commercial vegan "chicken-y" strips, or strips of "Chicken-y" seitan, or thin strips of  extra-firm tofu)
4  oz. buckwheat soba noodles, broken in half (or other thin noodles of choice)
6 oz. kale leaves (stripped off stems), thinly sliced (other greens could be used instead)
4 Tbs grated fresh ginger
3 large cloves garlic, crushed
1 tsp Sriracha hot sauce
Optional: up to 1 Tbs soy sauce/tamari
dark sesame oil
chopped green onions

In a large pot, bring the broth and water to a boil.  Add the remaining ingredients (except for the Garnishes).  Bring to a boil and then turn down and simmer for 5 minutes.

Taste the soup-- if it's not too salty, add up to 1 Tbs tamari/soy sauce, if desired.

Serve each bowl with a drizzle of dark sesame oil, a sprinkle of green onions and more Sriracha on the side.

Nutrition Facts
Nutrition (per serving): 124 calories, 16 calories from fat, 1.9g total fat, 0mg cholesterol, 831.6mg sodium, 198.4mg potassium, 21.4g carbohydrates, 1.7g fiber, less than 1g sugar, 8.7g protein, 3.6 points.

Enjoy (and, if you're under-the weather like I am, get well soon)!

Sunday, March 20, 2016


Best Blog Tips

You might have noticed that I haven't been posting much for the last few months.  Since I retired  from the library where I worked for 36 years, I have been slowly trying to weed out my belongings and re-organize the storage in our small house-- particularly in my office, closets and the kitchen.  So, that has kept me busy.  But, aside from that, my husband and I are striving to eat less and to eat more simply-- not just because of reduced income, but also because we are getting older and need to keep an eye on our health.  We are both well and active, but need to lose some weight.

Consequently, we eat homemade soup almost every day for lunch (sometimes we switch it up and have soup for dinner and a more substantial meal at lunchtime). We also eat bean dishes frequently. The following recipe is a variation on one that I wrote for Dr. Neal Bernard's Program for Reversing Heart Disease (I developed almost all of the recipes in that book.-- all virtually fat-free, low in sodium, high-fiber, vegan.)  It has remained a favorite over the years and is so easy to make. (I cook my own beans of various kinds and freeze them in 2-cup quantities.)  I hope you'll enjoy it as much as we do.

Printable Recipe

Servings: 6
The combination of black beans and sweet potatoes is always enticing, but especially so in this soup with Caribbean flavors.

4 cups cooked or canned (2/ 19 ounce cans) black beans, rinsed and drained
4 cup tasty vegetarian broth
4 tsp tomato paste
3/4 tablespoon red wine vinegar
1 tablespoon soy sauce/tamari
1 teaspoon salt
3/4 teaspoon garlic granules
3/4 teaspoon dried thyme
3/8 teaspoon ground allspice
1 bay leaf
1 Field Roast Chipotle vegan sausage, crumbled (or use a large vegan Italian sausage and add some Sriracha or other hot sauce to taste)
4-6 green onions, chopped
1 lb sweet potato, peeled and diced

Mix together the beans, broth, tomato paste, vinegar, soy sauce, salt, garlic granules, allspice, and thyme in a blender or food processor. Puree briefly.  (You can also do this inside the soup pot with a hand immersion blender.)  Pour into a medium-sized pot.

Add the bay leaf, crumbled vegan sausage, green onions, and sweet potato.  Bring to a boil, stirring now and then.  Reduce the heat, cover, and simmer for 30 minutes. (Or you could cook this in a pressure cooker or Instant Pot for about 7 minutes, and use natural pressure release for at least 10 minutes.) Serve hot.

NOTE: for the garnish shown in the photos, have some cooked brown rice ready and kept warm -- short grain is great for this because it is stickier than long grain.  When you have the soup served out in wide bowls or soup plates, pack a 1/2-cup measuring cup (rinsed with water before using) with the rice, pressing down so that it is compact.  Overturn the measuring cup over the soup, tapping the bottom of the cup to dislodge the packed rice intact. (You may need to use a knife to help dislodge it from the cup, but I've never had a mishap with this. This time I used a straight-sided measuring cup, but a slope-sided cup makes a pretty mound and the rice may be easier to dislodge from it.) Repeat for all the servings.

Nutrition Facts
Nutrition (per serving): 261 calories, 28 calories from fat, 3.1g total fat, 0mg cholesterol, 1161.5mg sodium, 677.7mg potassium, 45.2g carbohydrates, 13.3g fiber, 5.6g sugar, 16.1g protein, 7.6 points.


Tuesday, March 8, 2016


Best Blog Tips

From the time I was 4 to 11, my family lived in a winery in the beautiful Livermore Valley of California, just south of San Francisco (where we moved to when I was 11).  My father, Alejandro Jaime Urbina, was the official host at the Cresta Blanca Winery (now Wente Brothers Vineyards).

A view of the vineyards with the Cresta Blanca (white crest) in the background.
My father, Alejandro Urbina, in white, hosting a group of visitors
Several families lived at the winery, and a few of the single employees, as well. One of my dad's colleagues was a young Japanese-American bachelor who used to sometimes come over and cook for us.  Our favorite dish that he cooked for us was a very simple but delicious dish of fresh green beans and hamburger in a sweetish soy-based sauce.  I later discovered that this dish is a common homemade favorite-- a type of okazu.  What is okazu, you might ask?

To explain, here is a quote from a little essay on okazu

"Most Japanese-English dictionaries translate okazu as side dish. This is not quite accurate...      
At a family dinner, a person normally eats three bowls of rice; seasoned food is eaten between bites of rice -- chopsticks potions, to be precise. Okazu is an accompaniment in this sense; it plays a supporting role. But in substance, the dishes that constitute okazu correspond to what is called entrée in the western menu. Vegetables are usually designated as side dishes, and the staples like rice and potato are considered accompaniment to the main dish. By contrast, in Japan, each meal is called go-han, the word for cooked rice -- as opposed to raw rice, which is kome...

      So, A husband may walk into the kitchen and ask: "What's for dinner?" A Japanese husband would ask his wife: "What is the okazu today?" Saying this, he is asking what's for dinner, not what's the side dish."

This particular okazu is very popular, and rightly so. It simple, quick and fresh (low in fat, too). In Japan, this is often made with ground pork, and in North America, with hamburger. It is so easy to veganize with a vegan hamburger crumble substitute, ground seitan, or even minced sauteed mushrooms, and makes a wonderful family meal.  As children, my sister Karin and I loved it.

Printable Recipe

Servings: 6

2 tsp oil
12  ounces commercial vegan ground meat sub (such as Yves "Ground Round") OR ground seitan (or even crumbled up veggie burgers)
NOTE: A possible GF and soy-free sub might be 2 packed cups sautéed minced mushrooms--measured after sautéing.
3 large cloves garlic, minced
1 tsp grated fresh ginger
1 1/2 lbs small green beans, cut in half
3/4 cup hot water
3 Tbsp brown sugar
3 Tbs soy sauce/tamari
steamed short grain brown rice
Optional for serving: Sriracha sauce

Heat the oil in a medium skillet or sauté pan.  When hot, add the "Ground Round" or ground seitan, along with the garlic and ginger. Reduce heat to medium-high and stir-fry until it browns a bit.  Remove from the pan.

Add the water and green beans to the pan. Bring to a boil, then turn down to medium, cover and cook until they are just tender-- about 7 or 8 minutes.

There should be just a bit of water left in the pan.  Add the brown sugar and soy sauce and cook, uncovered, on high heat until it reduces a bit.

Serve hot over steamed short-grain brown rice.

NOTE: Some versions of this dish call for a bit of chili in some form or other.  I don't remember it that way, but you can serve some Sriracha sauce on the side for those who like a bit of heat, if you wish.

Nutrition Facts
Nutrition (per serving): 144 calories, 19 calories from fat, 2.2g total fat, 0mg cholesterol, 781.2mg sodium, 565.6mg potassium, 21g carbohydrates, 7.1g fiber, 9.4g sugar, 13.4g protein, 4.3 points.


Sunday, February 28, 2016


Best Blog Tips

I was very happy to be asked to review Jill Nussinow's brand-new book, "Vegan Under Pressure", especially because I had recently purchased a new Instant Pot IP-DUO60.  Jill's book "The New Fast Food" has been a wonderful introduction to healthful, quick, easy and delicious vegan pressure cooking, and I found her cooking time charts the most accurate of many that I had perused.  (No more mushy beans!) So, I was excited to see the new book, which had the addition of information on pressure cooking in the increasingly popular Instant Pot.

The book is colorful, with a very pleasant layout and colors that are easy on the eye. In Chapters One and Two, Jill leads you by the hand as you embark on your first encounter with a pressure cooker-- whether it be with an old "jiggle-top" version, a modern stove-top version, an electric pressure cooker, or the Instant Pot (which is a pressure cooker, slow cooker, rice cooker/porridge maker, steamer, yogurt maker, warming device, and it has a sauté/browning function).

I have had some experience with all of those types of pressure cookers over the years and my mother used a pressure cooker sometimes (though I wasn't really paying attention at that point in my life), but I still benefited immensely from reading the introductory chapters. I use all sorts of cooking methods in my  kitchen, but find that the pressure cooker or Instant Pot is a great tool particularly for vegans.  It makes quick work of cooking your own beans from the dry state, and cooking whole grains and homemade vegan soups and stews.

In Chapter One, Jill first explains how the pressure cooker can not only save you time, but also fuel, calories (most of Jill's recipes are very low in fat), and nutrients (and water, if that's a concern-- you don't need much for many types of food); how it differs from a slow cooker; how a pressure cooker actually works; and the history of pressure cooking.  

She also shares how to choose a pressure cooker, the most important features to consider, using stovetop cookers on different types of heat sources, and whether or not it's a good idea to have two pressure cookers; and what size or sizes you might need. 

(Observation: I think it would be a great idea to purchase this book before you buy a pressure cooker rather than afterwards, because all of the above information is so important to know ahead of time.)

In Chapter Two, Jill gives you the basics of how different pressure cookers work; what a pressure cooker can do; and everything you need to know about timing;  each step of the cooking process; adjusting recipes for electric cookers; adapting slow cooker recipes to the pressure cooker; and notes on vegan ingredients.
Chapter Three is a whole chapter on making your own seasonings-- yay!  Subsequent chapters have mouth-watering recipes for Grains; Beans; Vegetables; Soups; Main Courses; Burgers, Patties, and Savory Cakes; Toppers (Sauces, Fillings, and More); Appetizers; and Desserts (Yes!).

The appropriate chapters have really helpful "At-a-Glance" cooking charts for Grains and Rice, Beans, and Vegetables.  And, I have to tell you-- I've used charts from other books and ended up with over-cooked food.  Jill's charts are much more realistic and accurate.
**I am now a big fan of steaming potatoes in the pressure cooker/Instant Pot, using Jill's timing chart. You put 1/2 to 1 cup of water (I use boiling water from my electric kettle to speed things up) into the pot, add the steaming basket and pile in the potatoes-- peeled or not, whole or cut.  Diced potatoes for making fat-free hash-browns under the broiler take 2-3 minutes; large chunks of potatoes for a mash take about 5 minutes; whole large potatoes take about 10 minutes; and so on.  This saves alot of fuel (and water) compared to boiling or even steaming potatoes in the usual way on a stove, and you preserve nutrients.

Enough said! On to the recipes I tried...

I chose the following three recipes from the list of recipe choices the publisher gave me partly because of the ingredients I had at my disposal (I live on an island and can't run to a well-stocked store whenever I want), and partly because the recipes appealed to me and seemed appropriate to the season. I used the Instant Pot for all of them

I look forward to trying many of the other recipes in Jill's new book as the seasons roll on.

Sassy Sesame Tofu with Sweet Potato, Carrots, and Sugar Snap Peas 
(Photo by Bryanna Clark Grogan)

My Notes on this recipe: 
A quick, easy, colorful and tasty meal-in-a-bowl with steamed brown rice or, perhaps, cooked noodles.  Jill's method of cooking the tofu in some of the flavorings so that it absorbs flavor is a great idea. Jill's Sweet and Spicy Red Pepper Sauce recipe is in Chapter Three, but I didn't have all the ingredients, so I used a combination of Thai Sweet Red Chile Sauce and Sriracha Sauce instead.  You can add more Sriracha at the table if you like it really spicy.

Sassy Sesame Tofu with Sweet Potato, Carrots, and Sugar Snap Peas
Serves 4
This crowd-pleasing recipe is a simple and delicious way to prepare tofu, which gets firmer under pressure and absorbs the flavors of the cooking liquid. It cooks very quickly. It’s best to cook the sugar snap peas on low pressure for just a minute so they don’t become mushy. The sweet and spicy sauce at the end makes it even more special. Serve this over any type of rice or other grain.

2 teaspoons toasted sesame oil
1 medium yellow, white, or sweet onion, sliced from top to bottom to equal about 2 cups
1 carrot, peeled and cut on the diagonal into ½-inch pieces
1 cup diced peeled sweet potato
3 cloves garlic, minced
2 tablespoons sesame seeds
1 pound extra firm tofu, cut into 1-inch cubes
1 to 2 tablespoons tamari [I used 2 Tablespoons-- BCG]
1 tablespoon rice vinegar
⅓ cup vegetable stock
2 cups sugar snap or snow peas, cut in half
2 tablespoons Sweet and Spicy Red Pepper Sauce or Sriracha [I used half Thai Sweet Chile Sauce and half Sriracha-- BCG]
2 tablespoons tahini, optional, for a richer dish [I didn't add this--BCG]
2 tablespoons chopped scallion, for garnish

1. Heat a stovetop pressure cooker over medium heat or set an electric cooker to sauté; add the sesame oil. Add the onion, carrot, and sweet potato and sauté for 2 minutes. Add the garlic and 1 tablespoon of the sesame seeds and sauté another minute. Add the tofu, tamari, vinegar, and stock.

2. Lock the lid on the cooker. Bring to high pressure; cook for 3 minutes. Quick release the pressure. Carefully remove the lid, tilting it away from you.

3. Add the peas and lock the lid back on. Bring to low pressure; cook for 1 minute. (If you do not have a low pressure option, lock the lid on and let sit for 2 to 3 minutes.) Quick release the pressure. Remove the lid, carefully tilting it away from you.

4. Stir in the pepper sauce and tahini, if using. Garnish with the remaining 1 tablespoon sesame seeds and the chopped scallion and serve.

Variations: Use broccoli florets or 1-inch pieces of green or wax beans instead of the peas. Cook at low pressure for 2 minutes with a quick release.

Text excerpted from Vegan Under Pressure, © 2015 by Jill Nussinow. Reproduced by permission of Houghton Mifflin Harcourt. All rights reserved.


4 C’s Warm Rye Berry Salad; Photo © Lauren Volo.

My Notes on this recipe: 
The rye is chewy and even a little sweet-- I found it very pleasant and a great match with the cabbage and caraway/mustard flavoring. Instead of dry-sauteing, I cooked the  onion and cabbage in a covered Pyrex casserole in the microwave on High for 5 minutes, then just dumped them into the Instant Pot with the soaked rye berries, caraway seeds, bay leaves, and stock.
I would like to try this with farro or oat groats, which probably would not need to be soaked first.

4 C’s Warm Rye Berry Salad
Serves 4 to 6
This hearty salad tastes great but has very simple ingredients, including cabbage, caraway, carrots, and chives. If you’ve never cooked rye berries before, you might be surprised by their firm texture and amazing flavor. You can also make a salad with other whole grains such as farro, Kamut, spelt, wheat berries, or—if you want it to be gluten-free—whole oat groats.

1 cup chopped red or yellow onion
1½ cups chopped red cabbage plus 1½ cups thinly sliced red cabbage
1 cup rye berries, soaked overnight and drained
1 teaspoon caraway seeds
2 bay leaves
¾ cup vegetable stock or water
2 tablespoons whole-grain mustard [not the sweet kind--BCG]
1 tablespoon date or maple syrup
1 to 2 tablespoons fresh lemon juice
1 medium carrot, grated (½ to 1 cup) 
¼ cup chopped fresh chives [my chives are still small, so I used sliced scallion greens-- BCG]
Salt, optional
Lots of freshly ground black pepper

1. Heat a stovetop cooker over medium heat, or set an electric cooker to sauté. Add the onion and the 1½ cups chopped cabbage and dry sauté until the onion starts to look translucent. Add water by the tablespoon as needed to prevent any sticking.

2. Add the rye berries, caraway seeds, bay leaves, and stock. Lock the lid on the cooker. Bring to high pressure; cook for 25 minutes. Let the pressure come down naturally. Remove the lid, tilting it away from you.

3. Carefully remove and discard the bay leaves. Transfer the grain mixture to a large bowl and let cool until almost room temperature. Once cool, drain and discard any remaining cooking liquid.

4. Combine the mustard, date or maple syrup, and lemon juice in a small bowl. Add the dressing to the cooled rye.

5. Stir in the sliced cabbage, carrot, and chives. Add salt (if you like) and pepper to taste. Serve immediately or store in the refrigerator for up to 5 days. Taste and adjust seasonings before serving.

Text excerpted from Vegan Under Pressure, © 2015 by Jill Nussinow. Reproduced by permission of Houghton Mifflin Harcourt. All rights reserved.


Orange Scented Beet Salad: Photo by Bryanna Clark Grogan

My Notes on this recipe:  
This is the first time I have cooked beets for a salad after simply scrubbing them before slicing-- usually I peel them first, or I roast them in foil with the skins on and then peel the skins off under running water.  Simply scrubbing them well (I used a new stainless steel scrubber) is a brilliant idea!  Another brilliant idea is cooking the beets in some of the flavoring elements (orange juice, vinegar, orange zest) that would ordinarily go into the dressing, which would be added to the beets after cooking.  With Jill's method, the beets are infused with some of the dressing flavorings as they cook. Genius!

Orange Scented Beet Salad
Makes four 1-cup servings of beets plus 1/2 cup greens
Cooking beets has never been easier. They become so tender that you don’t even need to peel them if you don’t want to. It’s best to use young beets that are no more than 3-4 inches in diameter.
3 minutes high pressure; 10 minute natural pressure release

1 1/2 pounds beets, about 6 medium 
1/2 cup freshly squeezed orange juice (zest oranges before squeezing) 
2 tablespoons cider vinegar 
3 large slices orange zest 
2 tablespoons Sucanat or brown sugar 
2 teaspoons Dijon mustard 
2 teaspoons orange zest 
2 green onions, sliced 
2 cups spicy greens like arugula, mustard or a mix, washed and dried [I used kale because that's what I had in the garden--BCG] 

1. Scrub beets. Remove tops, stems and tails and cut in half. Then cut into ¼-inch slices. 

2. Put the orange juice, vinegar and the large slices of orange zest into the cooker. Add the beet slices. Lock on the lid. Bring to high pressure.  Cook for 3 minutes. 

3.Let the pressure come down naturally for 7 minutes, then release any remaining pressure.

4. Open the lid, tilting it away from you. Remove the large pieces of orange zest. Stir in the Sucanat and mustard. 

6. Remove the beets from the cooking liquid and transfer to a bowl.  Let cool for at least 5 minutes. 

7. Mix the orange zest and green onions with the beets. Pour the liquid from the cooker over the beets. 

8. Spoon one quarter of the mixture onto one half cup of spicy greens on individual salad plates. 

9. Or, you may chill the beets, without the zest and green onions, and let sit in the liquid for a day or two.

10. Right before serving stir in the orange zest and green onions.

Excerpted from VEGAN UNDER PRESSURE, (c) 2016 by Jill Nussinow. Reproduced by permission of Houghton Mifflin Harcourt. All rights reserved.

Happy Pressure Cooking!

Monday, February 15, 2016


Best Blog Tips

Peruvian cuisine is a delicious and exciting melange of indigenous Inca cuisine and ingredients, mixed with Spanish, Italian, Chinese, Japanese, West African, and even German influences.  I never tire of exploring it.  Of course, some of my interest is because my late father, Alejandro Jaime Urbina was Peruvian and I still have family there.  Today I'd like to share a version I just made of one of Peru's most famous dishes, which also happens to be quick and easy to make, and very delicious.

A family gathering in Lima, Peru in 1954: me (on left) and my sister in the very front with a young cousin in the center. My mother is in the center behind us (my Abuelita/grandmother to her left) and my father behind her. (Right-click on photo and choose "open image in new tab" to see a larger version.)
My book "World Vegan Feast" contains a recipe for vegan "Lomo" Saltado, sometimes called Peru's "National Dish".  It's a Chinese-style beef and vegetable stir-fry with some piquant Peruvian accents (chilies, vinegar, cumin and sometimes cilantro), but other versions are available now, including vegan ones.

Saltado dishes are commonly known in Peru to have a definite Chinese culinary  influence. (The culinary term saltado is unique to Peru, and doesn't exist in other Latin countries.) The term Chifa is used in Peru to refer to Chinese-Peruvian cooking, in which Peruvian and Chinese ingredients are fused to Cantonese culinary tradition. It also refers to a restaurant where this type of quick, hearty, cheap and nutritious food has been served to workers for over 200 years.  Now Lomo Saltado (and other versions) is considered a national dish in Peru and people make it home, too.

Chinese immigrants came to Peru mainly from the southern province of Guangdong and particularly its capital city Guangzhou in the late 19th and early 20th centuries. They settled for the most part in the coast of Peru and the capital city of Lima. Chifa has become one of the most popular types of food in Peru and there are thousands of Chifa restaurants across all districts of Lima and throughout other Peruvian cities, with sometimes many Chifa restaurants operating in close together on a single city block.

Peruvian chefs now commonly use products used in traditional Chinese cooking such as ginger, soy sauce, scallions, and a variety of other ingredients.

NOTE: Saltado is generally served with both rice (which is a Spanish as well as Asian import), as well as French fries piled on top. Peruvians often serve rice and potatoes with meals at the same time.  I didn't serve this with French fries this time-- but it's really good either way.

Printable Recipe

Servings: 3

1/2 Tbsp dark sesame oil
2 cloves (large) garlic, chopped
1 Tbsp Peruvian aji amarilllo paste (or use chopped canned or pickled jalapeno peppers, or Sriracha sauce)
2 cups reconstituted Soy Curls (or other vegan "chicken" strips)
3 Tbs soy sauce (divided)
1/2 Tbs ground cumin
1/2 Tbs oil
1/2 medium onion, thinly-sliced
2 medium tomatoes, ripe, cut into wedges (preferably Roma tomatoes, but I've used other ripe tomatoes successfully)
12 ounces thin green beans, blanched and rinsed in cold water, drained
(Note: They can be frozen and thawed, but have to be thin "baby" ones-- you don't have to blanch frozen beans)
2 Tbs red wine vinegar
2 Tbs vegan "chicken-y" broth
a handful of chopped fresh cilantro (Note: If you don't like cilantro, use a combination of basil and mint.  Use 1 tsp each of dried, if you like.)

Have all of the ingredients prepared before you start cooking. Have steamed long grain rice prepared and kept hot. (NOTE: The rice is usually packed tight into flat-bottom cup that is wider at the top and up-ended on the plate, then surrounded by the stir-fry.)

If you are also serving French fries with the dish, prepare them right before doing the stir-fry and keep them warm in a low oven, spread out on a baking sheet.

Heat the sesame oil in a large heavy skillet or stir-fry pan over medium-high heat. Meanwhile, mix the Soy Curls with 1 1/2 Tbsp. of the soy sauce, garlic, chile paste and cumin.

Add the Soy Curls mixture to the hot oil and stir-fry for a few minutes.  Remove from the pan to a dish.

Heat the remaining oil in the same pan.  Add the onion and green beans to the oil and stir-fry briefly.  Add a little water (a tablespoon or two), cover and cook until the beans are crisp-tender-- it won't take long.

Add the remaining 1 1/2 Tbsp soy sauce, the red wine vinegar and broth, and the optional cilantro, if using. Stir briefly and serve immediately with the rice and, if you're serving the French fries, top the Saltado with a small heap of them.

PS: This Saltado may seem dry compared to many other stir-fries, but, trust me, it's full of flavor!

Nutrition Facts
Nutrition (per serving): 217 calories, 84 calories from fat, 9.6g total fat, 0mg cholesterol, 742.9mg sodium, 535.8mg potassium, 21.7g carbohydrates, 8.4g fiber, 6g sugar, 14.2g protein.


Thursday, February 4, 2016


Best Blog Tips

This is going to be a quickie blog post!  I'm trying to use more cabbage this winter, due to the rising price of veggies in my neck of the woods.  (The low Canadian dollar is having an effect on food prices.)  This type of casserole is fairly common, but, not only did I want to make a vegan version (of course), but I wanted to use more cabbage and less fat than usual.  It was a hit!  The little bit of dark sesame oil is a must for rich flavor.  I will be making this again!

Printable Copy

Servings: 4

This recipe can be doubled and baked in a 13 x 11" baking pan. It can serve as a main dish or a side dish.

3/4 lb. yellow potatoes, scrubbed and cut into large dice
8 oz.  Bryanna's Tofu "Bacon" or your favorite vegan bacon
1 Tbs dark sesame oil
1/2 large onion, chopped
1 1/4 lbs. green or Savoy cabbage (weigh after cutting out core), thinly sliced
1 clove garlic, minced
1 Tbs cider vinegar
1/4 cup non-dairy milk
1/4 cup fresh bread crumbs
salt and freshly-ground black pepper to taste
3/4 cup grated vegan cheese of choice
a few shakes of liquid smoke

Preheat oven to 350 degrees F.

Either steam the potatoes or microwave in a covered microwave-safe casserole (no water necessary-- 5 or 6 minutes) until just firm, but not soft.  Set aside.

Brown the tofu in a lightly greased large skillet or on a baking sheet under your oven's broiler (watch carefully). Remove from pan. Dice it after it cools.

Sauté the cabbage, onions and garlic in the (hot) sesame oil in the same pan until the cabbage is wilted and starts to brown a bit.  (You can do this on a baking sheet under your oven's broiler instead, if you wish-- watch carefully.)

Add the vinegar to the cabbage and stir to de-glaze the pan.  Add the cooked potatoes and "bacon", the nondairy milk and breadcrumbs. Season with salt and pepper and a few s to taste.

Spread the mixture into a lightly-oiled 9 x 9" baking dish and top with the vegan cheese. Cover loosely with aluminium foil.  Bake for 30 minutes, remove the foil and bake 10 minutes longer.

Nutrition Facts
Nutrition (per serving): 307 calories, 134 calories from fat, 15.2g total fat, 0mg cholesterol, 260.4mg sodium, 837.1mg potassium, 34.6g carbohydrates, 6.6g fiber, 7.3g sugar, 11.2g protein.