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Wednesday, July 30, 2014


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When I posted this blog post about a recent picnic, I promised to  post the recipe for my multi-grain inari sushi.  It took me a few years to get this recipe right-- I had tasted enough bland and either dry or mushy brown rice sushi in my time to make me determined to do better!  I wanted a sushi that was nutritious, and delicious enough so that anyone eating it would enjoy it for what it was and not immediately think " health food"!

My rice mixture is made from short grain brown rice with some millet or quinoa added, and it is nicely seasoned.  The grain mixture provides variety and extra nutrients, but the texture of the rice predominates, which is what I prefer. (I find the millet or quinoa grains too small and separate to use alone in sushi.) This whole grain sushi mix does not taste heavy or starchy, and I was happy to discover that the seasoned fried tofu pockets or pouches (agé) are less calorific and fat-laden than I had assumed-- the seasoned ones contain only about 60 calories per pouch. We love it for summer meals.

BTW, inari sushi is great for anyone (like my husband) who does not like seaweed, and it makes great picnic food.  It should not be refrigerated, since this makes the rice hard, so plan to eat it up in one day (which is not a difficult feat!).

I hope you enjoy this sushi!

This was a batch of my multi-grain inari sushi, tops dipped in toasted sesame seeds, that I made for a picnic with friends a few weeks ago.
Printable Recipe

Makes 16 pockets

16 storebought seasoned inari sushi pouches (You can buy them refrigerated in Asian grocery stores in small packets, or in cans on amazon and from online Asian food venders.)
OR, if you are preparing your own seasoned inari sushi pouches, you will need:
1 package (80 g-- 8 pieces) of abura agé (plain, unseasoned Japanese fried tofu rectangles), cut across in half to make "pouches" (You can buy them refrigerated or frozen in Asian grocery stores and some natural food stores in small packets.)
Flavoring Broth:
2 T. soy sauce or tamari
2 T. dry sherry or mirin (Japanese rice wine) (or a non-alcoholic sweetish white wine)

(To cook the grains, for each one, bring the water and grain to a boil in a heavy pot with a tight lid, turn down to low and cook covered for the time indicated.)

Grain Choice #1:
3/4 c. Japanese short grain brown rice + 1/4 c. toasted millet
, cooked together 40-45 minutes in 
1 1/2 c. water 
(Toast the millet in a dry heavy saute pan or skillet over medium heat, stirring all the while, until light brown and fragrant. If the grains start to pop, reduce the heat.) 
OR Grain Choice #2:
1/2 cup Japanese short grain brown rice cooked in 2/3 cup water for 45 minutes
1/2 cup quinoa cooked separately in 1 cup water for 15 minutes  
(Let the quinoa stand, covered, off the heat 10 minutes.)
3/8 tsp. salt
Optional but recommended: 1 T. dry sherry or mirin (Japanese rice wine)
Additions: (Traditionally, only seasoned rice is used for filling, but I like to add some color and texture with vegetables.)
1/2 c. frozen baby peas, thawed
1 medium carrot, peeled and finely grated
Optional: toasted sesame seeds to taste

If you are preparing your own seasoned inari sushi pouches, cut each piece of abura agé tofu across in half.  Pour boiling water over them, then drain and squeeze them carefully to remove the oil.

In a medium pot, bring the flavoring broth to a boil, add the tofu pockets and reduce the heat.  Simmer for 5 minutes, turning now and then.  Drain and cool until you can handle them.  Gently squeeze out excess liquid.   

Whichever type of seasoned pouches you are using-- store-bought or home-prepared-- carefully separate one “wall” of each pocket from the other to make the pouches.

Dump the hot cooked rice (make sure it is tender) and the millet or quinoa into a large shallow baking dish.  Mix the sugar and salt with the vinegar and wine until it is dissolved.  Pour this over the hot rice.  Turn the rice mixture with a small spatula (wooden, preferably, or a bamboo rice paddle), using an over-and-under-motion, until the mixture is cool.  (Traditionally, you fan the rice while you mix.)

Add the peas and carrots and a bit of the optional toasted sesame seeds, if you like.  Stuff the pockets carefully and evenly (there should be just enough filling for 16 pockets).  Traditionally the pouches are not stuffed full and the pouch is pinched closed at the top, but, as you can see in the pictures, I usually fill them full full and leave them open at the top. 

If you like, you can dip the tops in toasted sesame seeds.  Serve at room temperature.  Rice gets hard when refrigerated, which spoils the texture of the dish, so the sushi pouches should be eaten the same day they are made.


Tuesday, July 22, 2014


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This is a meal that I made pretty-much on the spur of the moment last week, utilizing some ingredients that I need to use up.  It turned out to be one of our favorites so far! Lots of veggies and flavors and creamy goodness, and a minimum of effort.

I originally set out to make an orzo salad (my husband loves orzo, the pasta that looks like rice), but I ended up serving it hot because we didn't want to wait!  It was super-delicious that way, as a sort of pilaf.  The next day, we enjoyed it cold, for lunch, as a salad.  I love making versatile recipes!

CONFESSION:  There is a bit of a sameness about these recipes and I probably would not serve them together again. However, for that particular meal, as I said, I was using up certain ingredients and the idea for the orzo dish came to me partially because I wanted to use up as much of the vegan ricotta as I could!

Printable Copy

Serves 2 to 4

4 large Portobello mushroom caps, stems removed
Salt and freshly-ground black pepper
1 cup vegan ricotta (my vegan ricotta recipes, one tofu, one almond)
1 cup (packed down) finely-chopped fresh spinach (OR use chard or tender kale leaves instead), which has been washed and spin-dried
1/4 cup vegan parmesan (your choice—I like Go Veggie by Galaxy)
1/4 tsp. EACH dried basil, thyme leaves and oregano
3/4 cup of your favorite marinara sauce (fresh tomato sauce with garlic and basil)
extra vegan parmesan to sprinkle on top

Sprinkle the inside of the mushroom caps with a little salt and pepper.  Place them on a baking sheet and spray with a little oil from a pump-sprayer.  Place the pan about 6 inches under your oven’s broiler.  Broil (checking often), until the gills look juicy and the mushroom is softer and semi-cooked.  Remove from the oven and set aside. Turn the oven to 450 degrees F on Bake mode.

In a medium bowl, mash together the ricotta, spinach, vegan parmesan, and herbs.  Combine well.  Divide the mixture evenly between the 4 mushroom caps, mounding firmly.  Sprinkle with some of the vegan parmesan. Bake for about 10 minutes.  While they bake, gently heat the marinara sauce, either on the stovetop or in the microwave.  Serve the mushrooms hot with some of the sauce spooned over them.


Serves 4

You can substitute any vegetables you like for the ones I used.

1 cup orzo pasta
2 cups vegan broth
Roasted Vegetables:
2 medium zucchini, cut across in half and then length-wise into 3/8-inch slices
1/2 large onion (any color), thinly sliced
3 bell peppers, preferable different colors, but it doesn’t matter if they are all the same
1/2 cup chopped fresh parsley
1/2 cup chopped fresh basil
1/4 cup vegan parmesan (your choice—I like Go Veggie byGalaxy)
1/4 cup chopped pitted Kalamata olives
2 tablespoons olive oil
2 tablespoon vegan broth
1 tablespoon Dijon mustard
1/2 cup vegan
ricotta (my vegan ricotta recipes, one tofu, one almond)
1 clove garlic, crushed
2 tsp. dried oregano
Salt and freshly-ground black pepper to taste

Bring the broth to a boil in a small pot and add the orzo.  Bring back to a boil, the turn to Low, cover and cook for 20 minutes. 

While the orzo cooks, place the prepared vegetables on an oiled baking sheet and spray with oil from a pump-sprayer.  Broil under your oven’s broiler, about 4-5 inches from the heat, until they are starting to brown.  Turn them over to the other side and broil again until they are softened and starting to brown. Watch carefully so that they do not char.  Remove from the oven.

Immediately stir the cooked orzo with a spoon and pour into a bowl. 

Blend the Dressing ingredients together until smooth, using a blender or immersion/stick blender.  Add to the bowl with the orzo, along with the roasted vegetables, parsley, basil, vegan parmesan and chopped olives. Combine gently.

Now, you can serve this still hot, at room temperature, or chilled as a sald, depending on your circumstances or preference.


Tuesday, July 15, 2014


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Just wanted to let you know that an article of mine is featured in the latest issue of VegNews magazine (Aug 2014)-- a little bit of history and four colorful and scrumptious vegan-style Peruvian recipes, inspired by foods that I remember from a childhood visit to my father's family in Lima.  I hope you get a chance to see the article and try the recipes.  

The print version is available at Whole Foods, Chapters and other stores, and *you can access it for free online* at  (Personally, I like to have the print version of magazines, but you can download the PDF from this link, and/or print pages.)

Here's a little preview:

Vegan Chikn Anticuchos (Spicy Peruvian Kebabs)

Soltero de Queso/Bachelor's Salad


Escabeche de Tempeh


Lucuma Ice Cream

I hope you'll try some of these-- enjoy!

Thursday, July 10, 2014


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On Monday some old friends from Portland, OR came over to Denman Island for a quick visit and a picnic.  We took a driving tour around the island, stopped at one of the more interesting beaches, and then landed at Fillongley Park, with it's lovely long beach and view of the snow-capped coastal mountains on the mainland, and walk through the old-growth forest to the lovely meadow that was once a homestead.

I brought a picnic lunch to share (our guests brought a watermelon for dessert-- perfect!) and we set everything out on one of the picnic tables near the beach.  I made a vegan traditional-style potato salad (recipe from my first book "The Almost No-Fat Cookbook" and made with my Tofu Mayonnaise):

and my Mulri-Grain Inari Sushi (I'll post the recipe soon!)

along with some of my "B of T" (Breast of Tofu or Crispy Marinated Tofu), with Thai Sweet Chile Sauce and lemon wedges. 

For the veggie dish, since we have an abundance of kale in the garden, I made this lovely salad, which everyone really enjoyed (recipe below):

Serves 6

This is a riff on a recipe in Nava Atlas' wonderful book "Wild About Greens", BTW.  I can't claim it as my recipe-- I just substituted apples for the pears and used my own homemade salad dressing!

10 ounces of kale (weigh after stripping from the stems), washed and spun dry
1/2 tsp. salt, 1/2 tablespoon olive oil and a squeeze of lemon juice
1 1/2 cups thinly-sliced red cabbage
2 medium apples (tart-sweet), washed and thinly sliced
1/2 cup chopped toasted pecans
about 1/2 cup of Pomegranate Molasses Salad dressing (recipe below), or more to taste

Slice the kale into thin ribbons and place in a large bowl.  Sprinkle with the salt, olive oil and lemon juice.  Rub the mixture through the kale with your fingers.  Keep rubbing the kale until it softens and darkens. Add the other ingredients, including the salad dressing and toss well. Serve immediately or refrigerate until serving time.

Yield: about 3/4 cup

Mix together all of the following ingredients:

1/2 cup vegetarian broth or water
2 tablespoons pomegranate molasses
2 tablespoons olive oil
1 tablespoon red wine vinegar
1 tablespoon brown sugar
1/2 teaspoon salt
1 clove garlic, crushed


Monday, June 30, 2014


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This is going to be short and sweet!  Last night I was making a last minute quick meal and looked to see what needed using.  I found a cauliflower and 1/2 cup each of my homemade mayo and some Tofutti Better Than Sour Cream that I had bought for another recipe, as well as some green onions and parsley.  Loving roasted cauliflower as I do, here is what I did with it (and it was delicious!):

 Printable Recipe

 Serves 4   

1 large head    cauliflower   
3 tablespoons    olive oil   
1 cup    chopped green onions (white and green)   
1/2 cup    hickory-smoked almonds, roughly-chopped   
1/2 cup    fresh parsley, roughly-chopped   
1/2 cup    vegan sour cream (such as Tofutti Better Than Sour Cream, or you could try a homemade version, such as this cashew version, or this tofu version.))   
1/2 cup    vegan mayonnaise (preferably a low-fat version, such as my Tofu  Mayo or my Eggless Low-Fat Mayo, or Reduced-Fat Vegenaise or Spectrum Naturals Eggless, Vegan Light Canola Mayonnaise )
1 1/2 tablespoons    grainy Dijon mustard   
1 tablespoon    balsamic vinegar   
1/2 teaspoon    salt   
   freshly ground black pepper to taste   
Heat the oven to 400°F. Clean and trim the cauliflower and cut or slice into small (2-ite) piece. Distribute evenly in one layer in a large shallow roasting pan and toss with the olive oil and a bit of salt. Roast for 20 minutes, or until the pieces are a bit browned and tender, but not falling apart.
While the cauliflower roasts, chop te parsley, almonds and green onions and set aside, and make the dressing.
To make the dressing, simply whisk together the ingredients until smooth. 

When the cauliflower is done, let it cool slightly, then mix gently with the dressing and other ingredients. Serve at room temperature. 
 Nutrition Facts 
Nutrition (per serving): 386.6 calories; 64% calories from fat; 28.9g total fat; 0.0mg cholesterol; 650.5mg sodium; 1122.2mg potassium; 26.1g carbohydrates; 10.4g fiber; 8.4g sugar; 15.7g net carbs; 12.4g protein. 


Monday, June 23, 2014


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A couple of years ago I had three articles on vegan protein alternatives featured in Alive Magazine.  I just realized that I never mentioned them on this blog!  I was looking up a recipe from one of the articles to make again, and thought some of you might welcome some new recipes for tofu, tempeh and basic seitan. So, I'm posting the links to the articles and recipes with the photos below.  I hope you'll find something new and intriguing in this collection.

The photos are all by Scott Yavis.

***The first article was "Versatile Tofu: The Kitchen Chameleon", from the June 2012 issue, which featured 5 recipes:

From top to bottom:
Smoked Tofu Cheese Spread with Smoked Almonds
Tofu Tikki Masala
Smoked Tofu and Fruit Wraps with Chipotle Cream

Top: Jamaican Ginger Beer Sherbet; Bottom: Korean BBQ Tofu and Vegetable Kebabs

***The second article was on Seitan, from the August 2012 issue, featuring 7 recipes, including how to make an easy, basic seitan that is used in all of the recipes.

Top: Basic Seitan; Bottom: Turkish-Style Seitan Shish Kebab
Top: Seitan Marengo; Bottom: Catalonian-Style Seitan Stew with Lemon, Saffron, and Almonds
Top: Farfalle and Seitan Salad with Pecan Pesto; Bottom: Baked Seitan and Bulgur Kibbeh (Middle Eastern Meatless Loaf) with Tomato and Onion, and Lower-Fat Vegan Taheena Sauce

***The third article, also from the August 2012 issue, was "Tempeh for Dinner: Try a Venerable Southeast  Asian Staple", which featured 5 recipes (plus one for my homemade vegan "chickeny" broth powder).

From top to bottom: Smoked Tempeh and Okra Gumbo with Red Beans;
Tempeh "Chorizo"
 Tempeh with Syrian Lemon and Olive Sauce

Top: Cantonese-Style Orange-Sauced Tempeh; Bottom: Black-Eyed Pea Chili with Smoked Tempeh


Monday, June 16, 2014


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I made this the night before last for a quick, hearty supper.  We had it for lunch the next day, enjoying it just as much, and tomorrow I'll bring the last bit for a work lunch. You really can't find a tastier, heartier, easier, everyday dish.  It's also high in fiber and nutrients, low in fat and calories, and quite inexpensive (particularly if you use home-cooked beans), especially factoring in how many meals a couple can expect in return!

One of the things I love about this dish is the rapini (also known as broccoli rabe or raab).  It's what is considered a "bitter green", but that "bitter" edge to the flavor is a great foil for the mellow beans, sweet carrots and flavorful vegan sausage.
Rapini or broccoli rabe/raab
Here's some background about rapini from :
"Although it has broccoli's name, broccoli raab is not related to broccoli.  It is, however, closely related to turnips which is probably why the leaves look like turnip greens. Lots of broccoli-like buds appear here and there but a head never forms. It is grown as much for its long-standing, tasty mustard-like tops as for their multiple small florets with clusters of broccoli-like buds. Good-quality broccoli raab will have bright-green leaves that are crisp, upright, and not wilted. Avoid ones with leaves that are wilted, yellowing, or have dark green patches of slime.

Used extensively in Italian and Chinese cooking, it is not as popular in the United States but is gaining popularity. The stems are generally uniform in size (hence cook evenly) and need not be peeled. Clean it as you would other greens, removing the bottom portion of the stems which appear tough (sometimes the stems are tougher than other times depending on the age of the rapini). They stems can be removed up to where the leaves begin, and sautéed before adding the leaves to the pan. This vegetable is a source of vitamins A, C, and K, as well as potassium. Rapini is available all year long, but its peak season is from fall to spring. To maintain crispness, refrigerate, unwashed, loosely wrapped in a plastic bag or wrap for up to 3 days."  NOTE:  I try to use rapini right away-- it doesn't keep well.  If you can't use it within 2-3 days of purchase, blanch it briefly in boiling water, drain well and freeze it.

If you've never tried rapini before (and it is available in all of the supermarkets in our area, which is NOT a metropolis!), this would be an excellent way to try it for the first time.  I hope you enjoy this dish as much as we do. 

Serves 6
If you really don't like or can't find rapini, you can substitute similar green veg, such as mustard greens and/or turnip greens, or , for milder flavor, kale or chard or even Chinese broccoli (gai lan).

2 tablespoons olive oil
1 medium onion, chopped
2 large carrots, scrubbed and cut into small dice
2 stalks celery (with leaves), chopped
3 cloves garlic, chopped
1 teaspoon dried oregano leaves
1/4 teaspoon chili flakes (Optional)
4 cups (or 2/ 19 oz. cans) cooked white kidney, Great Northern or cannellini beans, OR pinto or Romano beans, rinsed and drained
2 cups tasty vegan broth (I like Better than Bouillon No-Chicken or Vegetable)
1 lb. (1 bunch) rapini (broccoli rabe), washed, drained and thinly-sliced (See this page if you are unfamiliar with this vegetable.)

Heat the oil in a large skillet or stir-fry pan.  When hot, add the onion and sauté over medium-high heat until the onion softens and starts to brown.  Add the celery, carrots and garlic and sauté for a few more minutes, adding a squirt of water or dry white wine as needed to keep the mixture from sticking.  Add the oregano and chilli flakes, the drained beans and broth, and the sausage “coins”.  Bring to a boil, then turn down to a simmer and cook for about 15 minutes, UN-covered. 

Add the sliced rapini, stirring until it starts to wilt.  Cover and cook for about 10 more minutes, or until the rapini is cooked to your taste.  Taste for salt and pepper.

Serve with crusty bread or toast.  Leftovers are a bonus!

Nutrition (per serving): 338.5 calories; 25% calories from fat; 9.8g total fat; 0.0mg cholesterol; 486.3mg sodium; 915.9mg potassium; 43.2g carbohydrates; 16.7g fiber; 5.2g sugar; 26.6g net carbs; 22.9g protein.