VCEMarch 11

Table of Contents
Clickonanyofthetitlestotakeyoutotheappropriatepiece
Features
MakingTastyBurgers 13
ByJillNussinow,MS,RD
Columns
WhatsCooking? 3
Jillwritesaboutwhatmakesa perfectburgerforherusingonly realingredients.Hint:Quality grains,therightbeans,andlotsof flavor.
FindoutwhatsupwiththeVegan CulinaryExperiencethismonth.
FromtheGarden:Whata Peach!26
ByLizLonetti
BurgerSchmurger!16
ByMartyDavey,MS,RD
Everywonderexactlywhatthe differenceisbetweenaburger andaregularsandwich?Marty takesusthroughthehistoryofthe burgerandconsultsseveralchefs andauthorsaboutwhatmakesa burgertothem.
Liztalksaboutthebesttechniques forgrowing,harvesting,and storingfreshpeaches.
VeganCuisineandtheLaw: RiskyBusinessTheReal StoryofGrilledMeatsand FastFoodLawsuits28

ByMindyKursban,Esq.
MakingthePerfectPatty19
ByChefJasonWyrick
Greatburgersarentjustabout theflavor,theyrejustasmuch Marketplace7 abouttexture.Learnhowtomake theperfectseitanandtheperfect Getconnectedandfindoutabout blackbeanburgerpatties. veganfriendlybusinessesand organizations.
Findoutaboutthelatestlawsuit regardingthedangersofgrilled meatsandhowthefastfood industryisreactingtoit.
BurgersintheRaw24
ByChefAngelaElliott
RecipeIndex58
Angelatreatsustoafabulousraw mealwithadeliciousburger, onionrings,andshake.
Alistingofalltherecipesfoundin thisissue,compiledwithlinks. seethefollowingpagefor interviewsandreviews
Burgers, Fries, & Shakes
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Table of Contents 2
Clickonanyofthetitlestotakeyoutotheappropriatepiece
Interviews
InterviewwithDynise Balcavage31
Reviews
RestaurantReview: Cinnaholic50
ByRyanLuttrell
TheUrbanVegantalksabouther cookbooksandlifeasanauthor.
VeganDieticianandPublic HealthNutritionistGinny Messina,MPH,RD35
Aveganbakerydedicatedtothe magnificentcinnamonrollin Berkeley.
RestaurantReview:BayLeaf 52
ByEleanorSampson
Ginnytalksabouthercareer, veganisminthemedicalfield,and weighsinontheoptimalvegan dietdebate.
DeliciousAsianinspireddishesin Portland.
ActivistsHillaryRettigand DanNordstromofVegan ProtestFuel40
BookReview:The VeganopolisCookbook54
ByJasonWyrick
LearnhowHillaryandDanstarted VPF,anorganizationthatmerges veganactivismwithsocialjustice protests.
Afoodloverscookbookfeaturinga mixofstandardrecipesanda delicioushostofdishesoffthe beatenpath.
FeaturedArtist
ProductReview:Wayfare VeganCheeseSpreads56
ByMadelynPryor
ChildrensAuthorLisa CottrellBently44
Lisawriteseducationalchildrens bookswithaveganfamilyasthe protagonists!
Dipsandcheesesthatmakethe grade!
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The Vegan Culinary Experience

Burgers,Fries,&ShakesMarch2011
PublisherJasonWyrick EditorsEleanorSampson, MadelynPryor NutritionAnalystEleanorSampson WebDesignJasonWyrick GraphicsJasonWyrick ReviewersMadelynPryor JasonWyrick EleanorSampson RyanLuttrell ContributingAuthorsJasonWyrick MadelynPryor LizLonetti SharonValencik MartyDavey MindyKursban JillNussinow AngelaElliott PhotographyCredits
Whats Cooking?
Finding the perfectveggieburgerisa journeyformanyvegans;somemight evencallitaquest.Iwonderifits becauseagoodveggieburgerhasa satsifyingweighttoit,orifitsbecause ittriggershappyassociationswehave withoutdoorpartiesandgoodfriends, orifitsawaytosaythatourtastes arethesameaseveryoneelsesplusastrongdoseofcompassion. Perhapsitsallthree.Whateverthecase,agoodveggieburger requiresnotonlytherighttaste,buttherighttexture,moresothan mostothermeals.Itsgottobejuicywithoutbeingmushy,itsgot tobeheartywithoutbeingtough,anditabsolutelyhastotaste great. Thisissueowesalotofinspirationtosomeofthegreatchefsout theretakingthisclassicAmericandishandputtingcreativetwists onit.Theirworkspurredmeontocreatemyown.Inallhonesty, whattheirworkreallydidwasmakemehungryforagreatveggie burger,andIhopethisissuedoesthesameforyou!Ofcourse,an issuededicatedtothemightyburgerwouldntbecomplete withoutafewrecipesforhomemadefries,onionrings, condiments,shakes,andotherassortmentswesooftenassociate withtheclassicburger. OnelastbitbeforeIgo.Youllfindalotofgreatburgerpatty recipesthroughoutthisissue.Theyredesignedtobe interchangeableforthemostpart,sojustbecauseyouseeone burgerpattyrecipewithaparticularsetofcondimentsdoesnt meanyoucantusethatpattyinanotherrecipeandviceversa.If youreshortontime,orinclination,youcansubstituteastore boughtveggieburgerpattyinnearlyalloftheserecipes.Now headtothekitchenorthegrillandgetyourburgeron! Eathealthy,eatcompassionately,andeatwell!
CoverPageJasonWyrick
RecipeImagesJasonWyrick MadelynPryor MilanValencikof MilanPhotography PeachTreeGNUFreeDocumentation License PeachBlossomMadelynPryor DyniseBalcavageCourtesyofDyniseBalcavage HillaryRettigCourtesyofHillaryRettig GinnyDavisCourtesyofGinnyDavis LisaCottrellBentleyCourtesyofLisaCottrellBentley BayLeafBayLeafWebsite&Eleanor Sampson WayfareSpreadsWayfareWebsite CinnaholiRyanLuttrell
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Contributors
JasonWyrickChefJasonWyrickistheExecutiveChefofDevilSpice,Arizona'svegancatering company,andthepublisherofTheVeganCulinaryExperience.ChefWyrickhasbeenregularly featuredonmajortelevisionnetworksandinthepress.Hehasdonedemoswithseveral doctors,includingDr.NealBarnardofthePCRM,Dr.JohnMcDougall,andDr.Gabriel Cousens.ChefWyrickwasalsoaguestinstructorintheLeCordonBleuprogram.Hehas cateredforPETA,FarmSanctuary,FrankLloydWright,andGoogle.VisitChefJasonWyrickat www.devilspice.comandwww.veganculinaryexperience.com.
MadelynPryorMadelynisaloverofdessert,whichshecelebratesonherblog, http://badkittybakery.blogspot.com/.Shehasbeenmakingherowntastydessertsforover 16years,andeatingdessertforlongerthanshecarestoadmit.Whensheisntinthe kitchencreatingnewwondersofsugarygoodness,sheischasingafterherbadkitties,or reviewingproductsforvariouswebsitesandpublications.Shecanbecontactedat thebadkittybakery@gmail.comormadelyn@veganculinaryexperience.com.
SharonValencikSharonValencikistheauthorofSweetUtopia:SimplyStunningVegan Desserts.Sheisraisingtwovibrantyoungvegansonsandrescuedanimals,currentlyarabbit andadog.Shecomesfromalineageofartisticchefmatriarchsandhasbeenbakingsinceage five.Sheisworkingonhernextbook,WorldUtopia:DeliciousandHealthyInternational VeganCuisine.Pleasevisitwww.sweetutopia.comformoreinformation,toaskquestions,or toprovidefeedback. MilanValencikMilanValencikisthefoodstylistandphotographerofSweetUtopia:Simply StunningVeganDesserts.Hiscompany,MilanPhotography,specializesinartisticevent photojournalism,weddings,andothertypesofphotography.Milanisalsoafineartistand musician.MilanisoriginallyfromCzechRepublicandnowlivesinNJ.Formoreinformation aboutMilan,pleasevisitwww.milanphotography.comorwww.sweetutopia.com. JillNussinow,MS,RD,TheVeggieQueenJillisaRegisteredDietitianandhasaMasters DegreeinDieteticsandNutritionfromFloridaInternationalUniversity.Aftergraduating,she migratedtoCaliforniaandbeganaprivatenutritionpracticeprovidingindividualconsultations andworkshops,specializinginnutritionforpregnancy,newmothers,andchildren.Youcan findoutmoreaboutTheVeggieQueenatwww.theveggiequeen.com.
Burgers, Fries, & Shakes March 2011 | 4
Contributors
LizLonettiAsaprofessionalurbandesigner,LizLonettiispassionateaboutbuilding community,bothphysicallyandsocially.ShegraduatedfromtheUofMNwithaBAin Architecturein1998.ShealsoservesastheExecutiveDirectorforthePhoenixPermaculture Guild,anonprofitorganizationwhosemissionistoinspiresustainablelivingthrough education,communitybuildingandcreativecooperation(www.phoenixpermaculture.org). Alongtimeadvocateforbuildinggreenerandmoreinterconnectedcommunities,Liz volunteershertimeandtalentforotherlocalgreencauses.Inhersparetime,Lizenjoys cookingwiththeveggiesfromhergardens,sharinggreatfoodwithfriendsandneighbors, learningfromandteachingothers.TocontactLiz,pleasevisitherblogsite www.phoenixpermaculture.org/profile/LizDan. MartyDaveyMartyDaveyisnotonlyLaDiva,Dietitian!,butaRegisteredDietitianwitha MastersdegreeinFoodandNutrition.Shebecameavegetarianin1980whenshe discoveredthatthereweremorechemicalsincattlethenattendantsataGratefulDead concert.Herfamilyareallvegan,exceptthedogwhodrewthelineatvegetarian.She conductsfactualandhilariouspresentationsandfooddemos.Whileherprivatepractice includesthosetransitioningtoaplantbasedlife,LaDiva'smostpopularprivateconsulting topicis"I'mtoobusyandIdon'tcook."Herwebsiteiswww.ladivadietitian.com. AngelaElliottAngelaElliottistheauthorofAliveinFive,HolidayFarewithAngela,The SimpleGourmet,andmorebooksontheway!AngelaistheinventorofFiveMinuteGourmet Meals,RawNutFreeCuisine,RawVeganDogCuisine,andTheCelestialwich,andthe ownerandoperatorofSheZenCuisine.www.shezencuisine.com Angelahascontributedtovariouspublications,includingVegnewsMagazine,Vegetarian BabyandChildMagazine,andhastaughtgourmetclasses,holisticclasses,lectured,andon occasiontouredwithLouCorona,anationallyrecognizedproponentoflivingfood. MindayKursban,Esq.MindyKursbanisapracticingattorneywhoispassionateabout animals,food,andhealth.Shegainedherexperienceandknowledgeaboutvegancuisine andthelawwhileworkingfortenyearsasgeneralcounselandthenexecutivedirectorof thePhysiciansCommitteeforResponsibleMedicine.SinceleavingPCRMin2007,Mindyhas beenwritingandspeakingtohelpothersmaketheswitchtoaplantbaseddiet.Mindy welcomesfeedback,comments,andquestionsatmkursban@gmail.com. EleanorSampsonEleanorisaneditorandnutritionanalystforTheVeganCulinary Experience,author,andanexpertveganbakerwithaspecialtyindeliciousvegansweets (particularlycinnamonrolls!)YoucanreachEleanorat Eleanor@veganculinaryexperience.com.
Contributors
RyanLuttrellRyanLuttrellisaculinaryconsultant,currentlyworkingasaFoodStylistfor theFoodNetworkandworkedforPartyPlannersWestinpreparationforSuperBowlXVIin Indianapolis.Hehas16yearsoffoodindustryexperienceaftergraduatingfromthe CulinaryInstituteofAmerica.ChefLuttrellhasbeenanExecutivePastryChefatChez PhilippeinthePeabodyHotel,ErlingJensens,RonnieGrisantis,andwasProgramDirector forLEcoleCulinaire(allinMemphis,Tennessee).Additionally,hehasworkedatthepast threeSuperBowlsastheManagingCulinaryDirectorandispursuinganMBAdegreefrom theUniversityofMemphis.HeresidesinBerkeley,California,withhiswifeandson.
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Marketplace
WelcometotheMarketplace,ournewspotfor findingvegetarianfriendlycompanies,chefs,authors, bloggers,cookbooks,products,andmore!Oneofthe goalsofTheVeganCulinaryExperienceistoconnect ourreaderswithorganizationsthatproviderelevant productsandservicesforvegans,sowehopeyou enjoythisnewfeature! ClickontheAdsEachadislinkedtotheappropriate organizationswebsite.Allyouneedtodoisclickon theadtotakeyouthere. BecomeaMarketplaceMemberBecomeconnected byjoiningtheVeganCulinaryExperience Marketplace.Membershipisavailabletothosewho financiallysupportthemagazine,tothosewho promotethemagazine,andtothosewhocontribute tothemagazine.ContactChefJasonWyrickat chefjason@veganculinaryexperience.comfordetails!
CurrentMembers
RationalAnimal (www.rationalanimal.org) FarmSanctuary (www.farmsanctuary.com) VegansinVegas (www.vegansinvegas.com) GoDairyFree.organdMySweetVegan (www.godairyfree.org) MartyDavey,MS,RD (www.ladivadietitian.com) SweetUtopia (www.sweetutopia.com) ThePhoenixPermactultureGuild (www.phoneixpermaculture.org) MilanPhotography (www.milanphotography.com) JillNussinow,MS,RD (www.theveggiequeen.com)
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About the VCE

TheVeganCulinaryExperienceisaneducationalveganculinary magazinedesignedbyprofessionalveganchefstohelpmake vegancuisinemoreaccessible.PublishedbyChefJasonWyrick, themagazineutilizestheelectronicformatofthewebtogo beyondthetraditionalcontentofaprintmagazinetooffer classes,podcasts,aninteractivelearningcommunity,andlinksto articles,recipes,andsitesembeddedthroughoutthemagazineto makeretrievinginformationmoreconvenientforthereader. TheVCEisalsodesignedtobringveganchefs,instructors, medicalprofessionals,authors,andbusinessestogetherwiththe growingnumberofpeopleinterestedinvegancuisine. Eathealthy,eatcompassionately,andeatwell.
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An Educational and Inspirational Journey of Taste, Health, and Compassion

Making Tasty Burgers

By Jill Nussinow, MS, RD, The Veggie Queen
Icanalmostrecallmakingsomeofmyfirst imaginativeburgersintheearly1980swhenIwas invitedtoattendapotluckgroup.Iknewthatthere werealotofgreatvegetariancookswhoattended. IwasyoungerthanmostofthemandIwasunsure ofwhattoprepare. WhenIdidarefrigeratorscan,Ihadsomeleftover cookedsplitpeas.Iwonderediftheymightmake greatburgers.Itturnedoutthatcombinedwith brownriceandspices,theycreatedsynergy, transformingsimpleingredientsintoasublime meal.Thiswasatatimewhenburgerswerereally invogue,butmostlyformeateaters.Thesewere thedaysbeforefrozenveggieburgersgracedthe freezercasesliketheydonow. SincethattimeIhavecreatedmanydifferent burgersandpatties,usuallyfromleftoverbeans andgrainsbutsometimesIhaveinventedthem basedonthetaste,textureorcolorthatIwanted. Myburgersfrom20yearsagooftencontained cheeseoreggsbutthesedays,alltheburgersare veganandstillworkoutquitewell.Unlikemy earlierrecipetesting,Iusuallyknowinglytestthem onmyself,orothers,longbeforebringingthemto anevent. WhenIshowupwithburgers,Ioftenavoid mentioningthattheyareveganuntilsomeone asks.Iamgoingtosharemytipsformakingtasty burgerswithappeal.AndsinceIdonteatmany bunsormuchbreadthesedays,Ioftenservethe burgersorpatties,wrappedinalettuceleafora cornortefftortilla. Hereshowmytypicalburgerbegins:withwell cookedbeans,grainsandspices.Itmayalso
containsomeflourorbreadcrumbsforbinder.I alsooftenliketoaddnutsorseedsfortextureand flavor.Myburgersusuallydontcontainanyegg replacerbutsometimestheyhavesilkenorregular tofu,orgroundflaxseedsandwater,forbindingor fortexture.Somepeopleliketofreezethetofuso thatitscrumblybutIdontfindthatitseasy enoughtomakeintoburgersinthatform.Cooked mushroomsalsomakeagreatadditiontoburger texturebutmustbecookedthoroughlysothat theydontaddtoomuchliquid. Thesameistrueforvegetablessuchassummer squashorspinachthatisstillwatery.Theylloften turnburgersintoamushy,butsometimestasty, mess. Burgerscaneasilybemadefromstorebought meatsubstitutesmadefromsoyorglutenbutI stoppedpreparingthoseafewyearsago, preferringtouserealingredients.WhenIwanta burgerlikethat,Ijustbuyapackagetokeepon hand. WhatIlikebestaboutmakingmyownburgersis thatitissoeasytovarytheflavors.Youcaneasily seasononebatchofburgersinacoupleofdifferent ways,ormakeadoublebatchandseasonitin threeorfourways.Theonlythinglimitingyouwill beyourcreativityandyourpantry. Mostburgerscanbecooked,thenfrozenand defrostedwhenyourereadyforthem.Grilling afterdefrostingisnotalwaysagoodideaasthe burgersmightstick.Infact,manyburgersstickon thegrillsoIliketopanfrythemorovenbakethem onparchmentpaperbrushedwithalittleoil.Ifyou eatoilfree,itwillbedifficulttogettheburgersto
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brownandcrispbuttheyarestilltasty.Ifyouwant asmokyflavorinyourburgers,addapinchof smokedpaprika,smokedsaltorbarbecuesauce goodsmokewithoutthegrill. HeresmyrecipeforMushroomVeggieBurgers frommycookbook,TheVeggieQueen: VegetablesGettheRoyalTreatmentandanewer recipeforBlackBeanQuinoaBurgers.

Note:Ifyouwanttomakethisglutenfreeyoucanuse glutenfreebreadtomakecrumbsorusetoastedbaby, orquickcookingglutenfree,oats.
Black Bean Quinoa Burgers

Makes 6 medium
Mushroom Veggie Burgers

Serves 6
I like this burger recipe because I love eating mushrooms and the ingredient list is short.
This will likely work with any cooked grain or bean with slight adjustments in amounts. I developed this recipe for one of the Barbaras in my life who wanted something tasty and easy to prepare and eat.
- 1 - 2 2 2 cup cooked quinoa cups cooked black beans cup onion cloves garlic Fresh herbs such as parsley, basil or cilantro tablespoons nutritional yeast teaspoon salt, if using fresh cooked, not canned, beans tablespoons hemp seed, if you have it
1 3 4 5 1 1-1/2
tablespoon oil cup finely diced onion pound mushrooms, shiitake, crimini or Portabello, sliced cloves garlic, minced cups spinach leaves, washed sundried tomatoes, rehydrated in boiling water, chopped fine cup cooked bulgur, rice, quinoa or other grain cups fresh bread crumbs, processed in the food processor Salt and pepper
Preheat oven to 350 degrees F. Put the quinoa, beans and onion in the food processor. Pulse a few times until slightly mixed. Do not pulse too many times or you will end up with a sticky mess. Add the garlic, herbs, yeast, and salt, if using. Pulse again, adding 1-2 tablespoons bean liquid, stock or Braggs liquid amino acids if it needs it. Remove from processor and stir in hemp seeds. Form into patties. If the mixture doesnt feel thick enough, add more quinoa and combine again. Bake on an oiled or parchment lined baking sheet for 10 minutes. Turn over and bake another 10 minutes. Eat, refrigerate or freeze.
Heat oil in a large skillet or saut pan. Add the onion and saut for about 1 minute over medium heat. Add the mushrooms and cook for 3 to 4 minutes. Add the garlic, saut 1 minute more. Then lay the spinach on top of the vegetable mixture. Cover and let spinach wilt for 1 to 2 minutes. Put this mixture into the processor and whir until mixed. Add the grain and pulse to combine. Put mixture into a bowl. Add the sundried tomatoes, breadcrumbs and salt and pepper. Mix with a spoon or your hands until everything is combined. Form into 6 patties about 3-inches in diameter and inch thick. Pan-fry or grill for 5 to 8 minutes per side or until lightly browned.
This burger tastes especially great served with avocado and sprouts on a corn tortilla.
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TheAuthor JillNussinowisaRegistered Dietitian,cookbookauthorofThe VeggieQueen:VegetablesGet theRoyalTreatmentandstarsin theDVDPressureCooking:A FreshLook,DeliciousDishesin Minutes.Shesavailabletodo cookingclassesandworkshops throughouttheUS.Shehopestotakeanumberof groupstravelingnextyear.YoucanfindJillat www.theveggiequeen.com.

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Burger Schmurger!
By Marty Davey, RD, MS
Whendidthehamburgerbecomeaburger? Whyisitcalledahamburgerwhenithasnoham? These,andotherlifechangingquestions,arewhat occupymybrainwhenIwakeupat3a.m.andI cantgetbacktosleep.Iliveashallowlife. Thehistoryofthehamburgerisveryinteresting becauseitisaglobalaffair.Thedefinitiveburger articleIfoundwaswrittenbyLindaStradley.1All otherarticlesandreferencematerialeitherquoted Ms.Stradleysworkorwereincludedinhertreatise totheAllAmericanculinarydelight.Whatfollows isatruncatedarendition.However,thewebsiteis listedbelowsoifyouareupat3a.m.youcanget allofthedetailstomakeyouthetriviamavenat thenexttriptoyourlocalvegburgerjoint. Myfreezersflatdiscslooknothinglikethepatties GenghesKhanandhistribewouldplaceunder theirsaddlestotenderize.Afteradaysrideof propersmashing,thebitsofmuttonwereeaten rawinonehandwhileguidingtheirhorsewiththe other. ThemeatpattyleftMongoliaforRussiainthe13th centurywithKhubliaKhanandadoptedthe monikerSteakTartare.TheinvadingMongolians weredubbedTartarsbytheRussians.Itwasthere thatIvan,theunknownhashslinger,tookthe cholesteroltoanewlevelbyintroducingraweggs, thenaddingonions.Yum! Skipaheadacoupleofcenturiestotheportcityof Hamburg,Germany.Amongtheimportsfrom RussianshipswasTartareSteak.Abrilliant
1
Stradley L. [2004] Hamburgers - History and Legends of Hamburgers. Retrieved on February 12, 2011 from http://whatscookingamerica.net/History/HamburgerHistor y.htm.
appellationswitcharoobyachefnodoubtaname changeforbettermarketing. Afewhundredyearslater,Hamburgsailorslonged fortheirnativedishinthenascentUnitedStates. Themeathadbecomesaltedandhardinitsmove fromfeedingrovingbandsontheplainstomenat sea.EatingestablishmentsofNewEnglandserved thissteakcookedintheHamburgstyle. Jewishemigrantswereknowntomake,Hamburg beef,andstretched[it]withbreadcrumbsand onions.Itwasalsonotedtohavebeenserved betweentwopiecesofbread. Thenineteenthcenturyiswherethehistoryand mythofhamburgersmerge.Newlybuilt mechanicalmeatchoppersunleashawaveof revampedproductssoldinamultitudeoflocales andestablishments.Thus,aformofthe hamburgershowsupattheDelmonicoRestaurant inNewYorkCityaswellastheClipperRestaurant inSanFernando,California.Itevengetsthenod fromtheBostonCookingSchoolCookBookin 1844. 1885istheinfamousyearthemodernhamburger haditsbirth.However,itappearsitwastwins oneborninSeymour,Wisconsinandtheotherin Akron,Ohio.Wisconsinnative,CharlieNagreenis quotedtohavesoldmeatballsandwiches,but realizedthelittleballsweretoounstablefor walkingatacountyfair,soheturnedtheminto patties.Buckeyeboys,theMenchesbrothers,sold outoftheirporksandwichesatacountyfair.They switchedtobeefandputitbetweentwopiecesof bread.
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Whoreallywinsthetitle?ItcouldbeWisconsin. Theirfairdidincludeaketchupslide.Ontheother hand,theLosAngelesTimesbestowsFrank Mencheswiththehonor.Bothstateshavehad celebrationsandvehementlyclingtonumerouno status.AllIcansayis,Girls,girls,youreboth pretty. Thereisntdebateonwhoputtheconcoctionona bunOscarWeberBilby,in1891.Hisburgerwas searedonagrillbeforesittingatopGranny Fannysbuns.Toclarify,thepattieswereplaced onhomemadeyeastedbunsasopposedtobread ortoast. NewHaven,Connecticutsson,LouisLassenclaims tohaveconceivedthehamburgersandwich,not thehamburgersteak.ItisstillservedatMr. LassensluncheonetteinConnecticutontoast,no buns. Afterthisinitialslewofinventors,cooksprodded andpokedburgersforthenexttwentyyears.In 1931,theAmericanicon,Popeyewassynonymous withspinach,butanothercharacter,Wimpy,is knownforhistagline,Iwillgladlypayyou Tuesdayforahamburgertoday.Consideringthis wasduringtheGreatDepressionrepletewith25% unemploymentandsouplines,Imsurehewasnt theonlyoneattemptingthebargain. ItwaseitherLionelC.SternbergerinPasadena, California[1920s]orCharlesKaelininLouisville, Kentucky[1934]whoslappedalittledairyontothe sizzlingsandwichandcoinedtheterm, cheeseburger. RayCroctookthehamburgerglobalwithhislunch wagonturnedfranchiseMcDonalds.Thusbegan theburgerjointbonanza.Mypersonaltouchwith burgerfamewasacollegeroommatewhoworked withWendy,ofWendys.Shereallyhadredhair. Now,inthe21stcenturymostrestaurantshave burgersonthemenu.Choicesextendbeyondthe cheeseburgerorhamburgersteak.Youcanget lentilburgers,soyburgers,tempeh,mushroomor
veggieburgers.Withsomanyburgerrecipes,what designatestheparametersofaburger.Iasked someexpertstoweighinon,whenisaburgera burger? ChefJoanneGoode,workedinNewYorkCityat restaurantssuchasJeanGeorgesandUnionSquare CafebeforebecomingownerofTheCentertonInn inCenterton,NewJersey.Joannetookthe questionveryphilosophically.Itneedstobe layered.Itneedstoberound,notelongated.It shouldnotbeprecooked.Beanscanbecookedto amalleablestate,butiftheyareprefried,then youaremakingacroquette.Ingredientsneedto begroundorchoppedandflattenedontop,not shapedlikeaball,tosustaintoppingsuchas onions,lettuceortomatoes.Forher,ithasto haveabun. ChefAllanWilliamsofPhiladelphiaandmy friend/chef,FranCostigan,authorofMoreGreat GoodDairyFreeDessertsNaturally,agreewiththe tenetoftheshape.Itmustberoundandapatty. Allanalsosawthedefinitiondilemma,although, putanythingbetweentwopiecesofbreadanditis asandwich.Franfeels,itshouldbesmeared withketchup,toppedwithlettuceandtomatoand sliceofpickle.However,nocommentonthebun breadcontroversy. So,otherthanshape,thejuryisstilloutonwhat constitutesaburger.OnerestaurantIwenttohad mushroomburgeronthemenu,butserveda whole,grilledportobellomushroomonfoccacia.I lookedattheplateandthought,Thisisnota burger.Itremindedmeofajudgesremarkabout pornography,Icantdefineit,butIknowitwhenI seeit.
TheAuthor Marty Davey is not only LaDiva, Dietitian!, but a Registered Dietitian with a Masters degree in Food and Nutrition. She became a vegetarian in 1980 when she
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discovered that there were more chemicals in cattle then attendants at a Grateful Dead concert. Her family are all vegan, except the dog who drew the line at vegetarian. She conducts factual and hilarious presentations and food demos. While her private practice includes those transitioning to a plant-based life, LaDiva's most popular private consulting topic is "I'm too busy and I don't cook." Her website is www.ladivadietitian.com.
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Making the Perfect Patty

By Chef Jason Wyrick

Areyouonaquestfortheperfectveggieburger, too?SometimesIfeellikeagrailknight,armed withmychefskniferidingthroughfieldsofseitan, beans,oats,breadcrumbs,andahostofother ingredients,ajuicyveggieburgeremblazonedupon myshield.Ok,nowthatsaweirdimage,butifyou lovefood,youprobablyidentifywiththe sentiment. Agoodveggieburgernotonlyhastotastegreat,it hastohavetherighttexture.Usually,veggie burgersfallshortonthetexturecategory.Someof themaresomushy,theycantevenholdupina sautpanletaloneonthegrill.Somearemadeof slabsofseitanandseemmorelikeathickpieceof chewystuffbetweentwobuns.Idratherhave thickchewystuffthanmushystuffforaburger,but neitheraretrulysatisfying. Thisarticlewillconcentrateontwoofmyfavorite burgerpattiesandgointothereasonsofwhyeach ofthemworks,withplentyoftipsforaddingextra flavortoeachburger.Thefirstoneisaground seitanpattyandthelatterisablackbeanand groundoatpatty.Theseitanpattyhasthemost meatliketextureandtheblackbeanoatpattyis perfectforcapturingstrongflavorsandidealifyou wanttoavoidusingseitan.Enjoy!
ThePerfectSeitanPatty
Seitanalreadyhasameatliketextureandwhen yougrindit,itcomesoutverysimilartoground round,perfectformakingaburger.Itholds togetherwellonthegrillaswellasinthepanand
hasthemostclassicburgerfeeltoit.Letsstart withthebasicrecipe. 2cupsofgroundseitan 2cupsofcubedwholewheatbread,about1 pieces cupofdarkaleorwater Placetheseitaninyourfoodprocessor.Ifitcomes inalargechunk,chopitafewtimesfirst.Pulsethe foodprocessorafewtimesuntilyouhaveground seitanthatsaboutthetextureofgroundround.If youpulseittoomuchandyourseitangrind becomesverysmall,theburgerpattywillhavea homogenoustexture.Itwillstillbegood,butnot perfectandweareonaquestfortheperfect veggieburger,afterall!Notethatyoucanuse
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severalmockmeatproductsinsteadofseitan,they justtendtomemoreexpensive.Mostofthe GardeinproductsworkquitewellandTraderJoes hasBeeflessStripsthathaveagreattexture.In fact,whenlookingatthemockmeatingredient,if youseesomesortofpeaorbeanproteinormixed intothewheatgluten,chancesareitwillhavethe righttexture.Thattypeofproteiniswhatgivesit thatdensetexturewithoutbecomingoverlyheavy. Thedisadvantageisthatyoucantmodifythe flavortoomuch,butyoucanifyoumakeyour own!Moreonthatlater. Next,cubethebread,butdontpresstohardon thebreadwhenyoucutit.Thefluffieryoucan keepit,themoreabsorbentitis.Pourthealeor wateroverthebreadandquicklytossit.This keepstheliquidfromjustsettlinginafewcubesof thebread.Keepslowlytossingituntilmostofthe liquidhasbeenabsorbed,thenmashthebread intoapaste.Thishelpsholdallthegroundseitan together.Ironically,thisisanathemainalotofthe highendmeatburgerrecipes,buthereitsthe opposite(infact,itsnecessary)sincetheseitan isntstickyenoughtobinditselftogether.Keepin mindthatthebreadyouusewillimpartitsflavorto theburger,whichiswhywholewheatbreadis important.Notonlyisitmorenutritionallysound thanwhitebread,thedeeperflavorofwhole wheatbreadwilltranslateintoadeeperflavorfor theburger.MyfavoritebreadtouseisTuscan panne.Ithasarobustcrust,buttheinsideisfluffy enoughtoquicklyabsorballtheliquid. Theliquidyouusehasatremendousimpactonthe flavoroftheburger.Ilikethecaramelflavorale givestotheburger.Ifyouwantsomethingabit salty,cutthealewithatbsp.oftamari. Onceyouvegotthebreadpaste,addtheground seitantothemixingbowlandstartworking everythingtogetherbyhand,smashingthebread
andseitanbetweenyourfingers.Thiscreatesa pattybasethatwillsticktogetherandalsomore thoroughlymixestheseitanwiththebread.Plus, itsfun! Ifyouaregoingtoaddanyspicesorherbs,make sureyoudothatwhenyouaddtheseitan,but beforeyoustartsmashingtheseitanintothe bread.Ifyoutrytoaddthoseafterthefact,youll haveahardtimeevenlyincorporatingthem. Ilikeaddingfinallymincedherbsandspicesatthis point,butIgenerallyavoidaddingingredientslike mincedonionorevenchoppedherbs.Theirsize tendstoinhibittheburgerpattystickingtogether andtheyneverthoroughlycook.Ifyoureseton addingthoseingredientstothepattydough, cookthemfirst,letthemcool,andthenaddthem tothepatty.Useaslittleoilaspossiblewhen cookingthemsincethatwillalsointerferewiththe pattystickingtogether.Finally,becausebreadand seitancutflavorssomuch,dontbeafraidtouse lotsofspices.Foreverytwocupsofgroundseitan Imusing,Igoforabout11tsp.ofspices.Less thanthatjustdoesntseemworthwhile.Takean opportunitytoplayaroundhere!Youcanmake chileburgers(chipotlepowder,Mexicanoregano, andabitofcumin),Cajunburgers,curryburgers, crackedpepperburgers,garlicburgers.The possibilitiesareamazing. Thenextstepistoformpattiesappropriatelysized tothebunsyouvegotonhand.Thepattyshould stretchtotheedgeofthebunandcaneven possiblyhangoverbyjustabit,butifthepattyis toosmall,whatyoullmostlytasteisbun. Makeaballfromsomeofthepattydoughand flattenitintoadiskabouttothick.Smaller thanthatandthepattydoesntjustseemhearty anymoreandlargerthanthat,thepattydoesnt fullycookinthecenter.Youllprobablyhave
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taperededges.Patthoserelativelyflatsoyou donthaveapattythatlookslikeaflyingsaucer. Thathelpsensurethateverybiteofyourburgeris succulentandfilling.Repeatuntilyouveusedall thedough. Ifyouregoingtocookthemonthestovetop, youllwantanironskillet.Theheavyironpanwill conductheatevenlyacrosstheburgerandgiveita nice,crispyoutside.Heatthepanuptoamedium heat,waitacoupleminutes,thenaddoliveoilto thepan.Immediatelyaddoneortwopatties,but dontaddmorethanthat.Toomanypattiesinthe skilletlowersthecookingtemperature.Cookeach sideabout2to3minutes,andthenyouredone! Ifyouwanttogrillthese(somethingIhighly recommend),youneedtoliberallybrushthe pattieswithoil.Seitanlikestosticktothegrillrack andtheoilhelpsmitigatethat.Placethepatties overthehotcenterofthegrillandgetreadytoflip themquickly.Theyshouldbedonecookingafter about1to2minutespersideonthegrill(yes,they cookquickly).Putthemoveradirectflamefor charbroiledecstasy. Timetotalkaboutseitan.Besidesbeingthe compassionatechoice,seitanhasasignificant advantageovermeatinonearea.Youcancreate boldflavorsdirectlyintheseitanitself.Mostseitan startswithvitalwheatglutenpowder.Iliketouse amixof1cupofVWGPandcupofchickpeaflour orpeaproteinasthebasemix.Regardless,for every1cupsofpowderyouvegot,youllwant about1tbsp.ofspices.Lessthanthatjustwont cutthroughthepowder.Myfavoritemixis2tsp. ofsmokedpaprika,tsp.ofcumin,tsp.ofgarlic powder,1tsp.ofonionpowder,and1tsp.of Mexicanoregano.Onceyouvegotthedry ingredientsmixedtogether,addinabout1cupof wetmix.Youllwantabout3tbsp.oftamari,2 tbsp.oftomatopaste,1tbsp.oftahini(thisgives
theseitanasofttexture),andtherestasdarkbeer. Baketheseitanon350degreesinacoveredbaking dishforabout35minutes.Thiskeepstheseitan softandcooksitjustenoughsothatitsdense,but willstillgrindupnicely.Ifyoudontcoverthe bakingdish,youlldevelopatough,rubberycrust thatwillshowupinyourburger.Theseitanshould alsobebakedinsteadofsimmeredbecause simmeredseitancanbetoomoisttoproperlystick togetherinthepattydough.Thatsaboutallthere istoit. Notethattheseburgerskeepverywellinthe refrigerator,welluptothreeweeks,andlongerif youfreezethem.Justwraptheminplasticwrapso theydontdryout.
ThePerfectBlackBeanPatty
Iloveblackbeanburgers.Theyhavesucharobust flavorandtheysupportalotofspicesforwhichI haveanaffinity,namelyMexicanand Southwesternspices.Theyrealsogreatifyou wanttoavoidseitan,whichisundeniablya processedfood.However,beanburgersoftenturn outeithermushyorgummy.Fortunately,thereisa wayaroundthat! 1cupsofrinsed,cookedblackbeans 1cupsofsteelcutoats tsp.ofsalt 1tbsp.ofspicesandherbs Cookandrinsetheblackbeans,thenallowthemto dryasmuchaspossible.Excessmoisturemeans youneedtoaddmoreoats,whichcutstheflavorof theburger.Mashthebeansbyhandintoarough blackbeanpaste.Dontmakeitcompletely smooth,though.Thiskeepsthetextureofthe finishedburgermoreinteresting.Blackbeanslike tosticktogethermoresothansomeotherbeans becauseoftheirhighproteincontent.Theyalso
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haveadeepflavorbecausetheyarerathersmall, meaningthatthereisahigherratioofflavorfulskin inthemashedbeansthanwithotherlargerbeans. Taketheoatsandpulsetheminafoodprocessor untiltheyarecoarselyground.Youdontwantto turntheoatsintooatflour(thiswouldmakethe pattiesgummy),butyoudontwanthugeflakesof oatseither.Thinklargebreadcrumbsize.Getting thisrightispartofthekeytomakingagreatblack beanburger.Theoatsshouldbegroundjustsmall enoughtoholdtheburgertogether,butnotso smallthattheburgertextureishomogenous. Thatsboring! Stiryoursaltandspicemixintotheoats,thenadd thattotheblackbeans.Thisgetsthespicesto evenlydistributethroughoutthepattydough, whichishardertodoifyouaddthemdirectlyto themoistmashedbeans,sincethespiceswill clump. Thisis,ofcourse,theplacetoplayaroundwiththe spicesandblackbeanscanaccommodatejust aboutwhateveryouwanttodo,thoughtheydo bestwithveryboldflavorssincetheyprovidea flavorfulbaseonwhichthosespicescanride.You mayevenwanttoaddamincedchipotleinadobo ortwo!Also,becausetheblackbeansaremoist andverysticky,blackbeanburgerscanhandle
ingredientslikemincedonionandchoppedherbs betterthanaseitanburger. Myfavoritespicemixconsistsof: 1tbsp.ofsmokedpaprika 2tsp.ofanchopowder 1tsp.ofcumin 2clovesofgarlic,minced And2chipotlesinadobo,minced Smashtheoatsintothebeansandcreateastighta doughaspossible.Letitsitforabout5minutes beforeworkingwithitfurther.Thisallowsthedry oatstoabsorbsomeofthesurroundingliquidfrom thebeansandgivesthedoughmoresticking power. Onceitssat,followthesameguidelinesyouwould forformingpattiesthatyouwouldfortheseitan burger.Samesize,etal.andfortheexactsame reasons. Ifyouaregoingtocooktheseonthestovetop, cooktheminanironskillet,butsetthe temperaturetojustbelowmediumandcookthe burgersforabout3to4minutesperside.Because theburgerissofterthanaseitanburger,itrequires amoredelicatetreatment. Ifyouaregoingtogrillthem,Isuggestbakingthem firstinacovereddishat325degreesfor15 minutestogettheburgerstosetbeforetheyhit thegrill.Makesuretoliberallybrushthemwithoil tokeepthemfromstickingtothegrillrackand cookthemoffcenterofthehotpartofthegrill. Again,theyrequireamoredelicatetreatmentthan seitanpatties.
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Conclusion
IhopeyouenjoytheseasmuchasIdid.Ifyou maketheseorcreateyourownvariation,Idlove tohearaboutyourexperiencewiththem!Email meyourburgerstoryat chefjason@veganculinaryexperience.com.Inthe meantime,Imgoingtotakeabreakfrommyquest andhaveaburger.
TheAuthor JasonWyrickisthe executivechefand publisherofThe VeganCulinary Experience,an educationalvegan culinarymagazine withareadershipof about30,000.In 2001,ChefJasonreversedhisdiabetesbyswitchingtoa lowfat,vegandietandsubsequentlylefthispositionas theDirectorofMarketingforanITcompanytobecome achefandinstructortohelpothers.Sincethen,hehas beenfeaturedbytheNYTimes,hasbeenaNYTimes contributor,andhasbeenfeaturedinEdiblePhoenix, andtheArizonaRepublic,andhashadnumerouslocal televisionappearances.Hehascateredforcompanies suchasGoogle,FrankLloydWrightFoundation,and FarmSanctuary,hasbeenfeaturedintheScottsdale CulinaryFestivalspremierevent,andhasbeenaguest instructorandthefirstveganinstructorintheLeCordon BleuprogramatScottsdaleCulinaryInstitute.Recently, ChefJasonwroteanationalbestsellingbookwithDr. NealBarnardentitled21DayWeightLossKickstart.You canfindoutmoreaboutChefJasonWyrickat www.veganculinaryexperience.com.
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Burgers in the Raw

a complete raw burger meal
By Angela Elliott

Gorgeous.Sinful.Energetic.Delicious.Soul satisfying.Allofthesewordscanbeusedto describethisdelectablerawburgermeal.How coulditnotbe?Arawburger,rawonionrings,and arawpeanutbutterchocolateshake?Divine! Evenbetterishoweasyitistomake.Accessible. Theresanotherwordtodescribethismeal. Fabulous.
burgerstylepatty.Youcanservethisdishcoldona bedoflettuceoryoucandehydratethemfor4 hoursat104degrees.Servewithonionrings.
onion rings
Serves4 InitialPrep 2largesweetonioncutintorings 1stCoating 5tbs.oliveoil 2tbs.water Seasalttotaste 2ndCoating: 1cupsofgroundgoldenflaxseeds cupofgroundunsoakedalmonds 1tbsp.ofnutritionalyeast 12tsp.ofpaprika Seasaltandpeppertoseason Directions:Sliceonionsintorings.Marinatethe onionsinthefirstcoatingforabout15minutes untilwellsaturated.Placetheingredientsofthe secondcoatingintoabag.Placethemarinated onionsintotheplasticbagandshakeuntileach onionincoatedwiththedrymixture.Gentlytake thethecoatedonionringsandputthemon dehydratortrays(withoutteflexsheets)and dehydratetheringsforabout1014hrsat105 degreesF.oruntilcrispy.
the fabulous burger

Makes46burgers 1cupofalmonds 1cupofwalnuts 1cupofhempseeds cupofoliveoil cupofwater 2celerysticks,finelychopped cupofchoppedredbellpepper tsp.ofcayennepepper 1/3cupofdicedsweetonion 1tsp.oflemonjuice 1clovegarlic,minced 1tsp.ofthyme 2tsp.ofrosemary 1tsp.ofchilepowder 1tbsp.ofHimalayansaltormoretotaste Directions:Grindnutsandseedsinahighpowered blenderlikeaVitamixorinafoodprocessor.Mix allingredientsinabowl,addingwaterlast.It shouldformastickymound.Formmixtureintoa
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reeses peanuts in a glass, oh my!

Serves3 1cupofcashews 3cupsofice 3tbsp.ofrawcacaonibs 1tbsp.ofSunfoodNutritionWildJunglepeanut butter 3softdates,pitsremoved 1cupsofwater cupofdatesyrup tsp.ofHimalayansalt Directions:Addalltheaboveingredientstoa blenderandblenduntilsmoothandcreamy. *Note:Youwillneedahighpoweredblenderto makethisrecipe.
TheAuthor AngelaElliottistheauthorofAlivein Five,HolidayFarewithAngela,The SimpleGourmet,andmorebookson theway!AngelaistheinventorofFive MinuteGourmetMeals,RawNut FreeCuisine,RawVeganDog Cuisine,andTheCelestialwich, andtheownerandoperatorofShe ZenCuisine.www.shezencuisine.com.Angelahas contributedtovariouspublications,includingVegnews Magazine,VegetarianBabyandChildMagazine,and hastaughtgourmetclasses,holisticclasses,lectured, andonoccasiontouredwithLouCorona,anationally recognizedproponentoflivingfood.

backyard peaches and apricots

By Liz Lonetti
Thefruittreesarebloominginmybackyardandit makesmethinkofallthewonderfulpeaches, apricots,applesandotherdelightscomingmyway! Oneofmyfavoritesisthepeaches.Nothingis quitelikeahomegrownpeach,juicerandmore flavorfulthananythingIeverboughtatthestore, theyareperfecttoeatastheyareortomakeinto allsortsofwonderfulrecipes. Ifyouareinterestedingrowingyourownpeaches, chooseavarietythatwilldowellinyourarea. Hereinthedesertweneedtochoosefruitthatdo wellinourbrutallyhotsummersandmildwinters. Manyofthefruittreesweenjoyaredeciduous trees,meaningtheydroptheirleavesinwinterand godormantthroughthewintermonths. Amazingly,itismoreimportanttotake considerationofthewintercold,thanthe summersheathere.Chillhoursisatermused bygrowerstodeterminehowmuchcoldwillbe necessaryforagiventreesdormancyperiodas measuredintimebelow45degrees.Bycontacting yourlocalextensionofficeyoucanfindouthow manychillhoursyourregiontypicallygetsandthen makeyourfruittreeselectionaccordingly.Herein Phoenix,wegetrangeofchillhoursdependingon whereintownyoulive,between250400,so lookingfortreesonthelowerendofthatspectrum willmeanbetterfruitproduction.Iyoupickatree withmorechillhoursthanyourareaallows,that treemayneversuccessfullybearfruit! Anotherpointtoconsiderwhenchoosingapeach treeisthetypeofpitorstoneinthefruit.There aretwobroadcategories,freestoneorclingstone.
What a Peach!
Liketheysound,afreestonestylehasaneasyto removepitwhereaclingstonewouldneedtobe cutoutofthefruit.Dependingonwhatyouplanto dowiththefruit,thetypeofstonemaybe important. Afterthefruitstartstoripen,youwillonlyhavea matterofdaystogetyourharvestinbeforeyour localbirdpopulationwillstarttodothejobfor you!Somebackyardorchardistshavesuccesswith hangingoldCDsfromthebranches,thedancing reflectionscanstartlethebirdsandkeepthem away.Somegrowerswillputpaperbagsoverthe fruit,andsomejustletthebirdstakesomeordont mindacoupleofpeckholesintheirfruit.No matteryourpreference,youcanonlyeatsomany peachesandwhenthetimecomes,youshouldbe preparedwithaplantohandlethebounty.After stuffingmyselfwithfreshfruit,givingsometothe neighborsandbakingacouplepies,therearestill lotslefttoeithercanorfreeze. Freezingisoneofmyfavoritemethodsfor preservingthefruit.Itissupereasy.Itakemyfree stonepeachesandjustcuttheminhalf,removing thepitsandnoIdontbotherwithremovingthe
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TheAuthor
skins.Next,laythemonatrayinasinglelayerand putinthefreezeruntilfrozensolid.Afteryour peachesmorecloselyresemblelittlehockeypucks, slidethemintoaplasticbagandvacuumsealitto minimizemoisturelossandfreezerburn(or doublebaginZiplocktypefreezerbagsusinga strawtosuckoutasmuchairasyoucan).Peaches frozenthatwayareeasilyportionedoutforusein smallorlargebatchesbecausethefruitcanbe removedpiecebypiece.Youcouldalsofreezethe fruitwhole,butIlikenothavingtodefrostbefore usingbecauseofapitinthere.Ofcourseyoucan dothewholeascorbicacidorlemonjuicewith sugarsyrupandotheraddedstepsifyouliketodo morework,butthesimplerthebetterIsay!
LizLonettiAsaprofessional urbandesigner,LizLonettiis passionateaboutbuilding community,bothphysicallyand socially.Shegraduatedfromthe UofMNwithaBAin Architecturein1998.Shealso servesastheExecutiveDirector forthePhoenixPermaculture Guild,anonprofitorganizationwhosemissionisto inspiresustainablelivingthrougheducation, communitybuildingandcreativecooperation (www.phoenixpermaculture.org).Alongtime advocateforbuildinggreenerandmoreinter connectedcommunities,Lizvolunteershertimeand talentforotherlocalgreencauses.Inherspare time,Lizenjoyscookingwiththeveggiesfromher gardens,sharinggreatfoodwithfriendsand neighbors,learningfromandteachingothers.To contactLiz,pleasevisitherblogsite www.phoenixpermaculture.org/profile/LizDan.
Resources www.urbanfarm.org www.phoenixpermaculture.org
Happygrowing!
Favorite Peach Smoothie

24peaches,dependingonsize cupofyourfavoritenondairyyogurt Optionalagavenectarforthosewithastrong sweettoothorifusingplainyogurt 1cupsoyorricemilk,addingmoretoachieve desiredthickness Splashofvanilla Placeallingredientsinahighpoweredblender(like aVitaMix)andblendtodesiredconsistency.
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Vegan Cuisine and the Law

Risky Business the real story of grilled meats and fast food lawsuits
By Mindy Kursban, Esq.
Cancerisafrighteningdisease.Thoughitsthe secondleadingcauseofdeathintheUnitedStates, claimingmorethanhalfamillionliveseachyear, thereisstillmuchwedontknowaboutit.While someriskfactors,suchassmoking,arewellknown andextensivelystudied,manycausesarestill unknown. Eventhefactorsweknowaboutareoftenbeyond ourcontrol.Wecannotcontrolourageorfamily history.AstherecentnuclearcrisisinJapan disturbinglyillustrates,wecantevencontrolour exposuretoradiation. Butthereareplentyoffactorswecancontrol.A reportissuedbytheWorldHealthOrganizationin February2011indicatedthatsimplechangesin dietandlifestylecouldprevent30percentofall cancers. Nothingyoudocanguaranteethatyouwontget cancer,buttherearechoicesyoumakeallthetime thatprofoundlyaffectyourrisk.Notsmokingisa goodchoice.Usingcosmeticsfreeoftoxic chemicalsisanothergoodchoice.Exercising regularlyisagoodchoice. Perhapsthemostsignificantchoiceofallisonewe makeseveraltimesaday,everyday:WhatamI goingtoeat? Thecancerpreventivepropertiesoffruitsand vegetablesarewellknownandwelldocumented. Ontheflipside,redmeatsuchasbeeforlamband processedmeatslikehotdogs,bologna,andlunch meatscanincreasetheriskofcertaintypesof cancersuchascolorectalandprostate. AccordingtotheAmericanInstituteforCancer Research,redmeatcontainssubstancesthatare
linkedtocoloncancersuchashemeiron,the compoundthatgivesredmeatitscolor. Additionally,processingredmeatsbysmoking, curing,salting,oraddingpreservativescanform cancercausingsubstances,asnotedinthe2010 DietaryGuidelinesforAmericansaswellasbythe AmericanCancerSocietyandtheNationalCancer Institute. Unbeknownsttomany,howwecookandprepare meatcanalsoincreaseourcancerrisk.Meatsthat havebeengrilledorpanfriedathightemperatures canincreasetheriskforcolon,prostate, pancreatic,stomach,andbreastcancers.Onestudy fromtheUniversityofMinnesotafoundthateating charredmeatonaregularbasisincreasestherisk forpancreaticcancerbyupto60%. Cancercausingcompoundscalledheterocyclic amines,orHCAs,formwhenmeatisgrilled.Oneof theseHCAsisachemicalcalledPhIP.Significant amountsofHCAsarefoundinnearlyallgrilled meats,includingbarbecuedpork,hamburgers,and grilledsalmon.Toppingthelistisgrilledchicken. Evenaskinless,bonelessbreastofachicken containsmoreHCAsthananyothergrilledmeat product. Giventhehighratesofcancerandthepopularityof havinganimalfleshatthecenterofthedinner table,especiallythemeatofchickens,youwould thinkthatthelinkbetweengrilledmeatandcancer wouldbecommonknowledge.Unfortunatelyitis not. In2006,thedoctorsgroupPhysiciansCommittee forResponsibleMedicine(PCRM)setouttochange that.PCRMcommissionedindependentlaboratory testsonthelevelsofPhIPingrilledchickenfrom sevenofthemostpopularfastfoodrestaurant
March 2011 | 28
chains.Thesetestsrevealedsubstantialamountsof PhIPineachofthe100samplestested. Basedontheresultsofthosesamples,PCRMfileda lawsuitinCaliforniapursuanttoCalifornias Proposition65,theSafeDrinkingWaterandToxic EnforcementAct.Prop65workslikethis.Thereisa Prop65listthatidentifieschemicalsknownto causecancer.Businessesarerequiredtogive warningstoconsumersbeforesellingaproduct thatcontainschemicalsontheProp65list.Prop65 givesconsumers,includingnonprofitorganizations, theopportunitytoactinthepublicsinterestby filingalawsuitagainstabusinessallegedtobein violation.Nootherstateslawdoesthis;inthe remaining49states,thepublicmustrelysolelyon governmentagenciestoprotecttheirinterests. ThefollowingSafeHarborwarninglanguageis standardonproductscontainingchemicalsonthe Prop65listsoldinCalifornia: WARNING:Thisproductcontainschemicals knowntotheStateofCalifornia tocausecancerandbirthdefectsorother reproductiveharm. OnSeptember27,2006,PCRMfiledalawsuitto compelthefastfoodgiantsMcDonalds,Chickfil A,Chilis,T.G.I.Fridays,OutbackSteakhouse, BurgerKing,andApplebeestostopsellinggrilled chickenunlesstheypostwarningsintheir Californiarestaurantlocationsaboutthecancer riskposedwhenconsuminggrilledchicken.On September23,2009,PCRMfiledaseparatebut similarlawsuitagainstKFC,whichintroduced grilledchickentoitsmenuearlierthatyear. IndependentlaboratorytestsonKFCsgrilled chickenwereallpositiveforPhIP. PostingtheSafeHarborwarningintherestaurants wouldnotprovidethelegallyrequiredclearand reasonablewarningtoconsumersofthedangers ofgrilledchicken.Toaddressthisconcern,the lawsuitsdemandedmoreappropriatewarnings, suchas: WARNING:WellCookedChicken,Including theChickenServedinthisRestaurant,
ContainsChemicalsKnowntotheStateof CaliforniatoCauseCancer. BurgerKingwasthefirstandonlycompanyto settlethelawsuit.BurgerKingnowpoststhe followingwarninginitsCaliforniarestaurants: Somefoodsservedheremaycontain chemicalsformedasabyproductofcooking thatareknowntotheStateofCaliforniato causecancerorbirthdefectsorother reproductiveharm.Thesechemicalsinclude PhIP(ingrilledchicken). Buttheremainingfastfoodchainscontinueto fightthelawsuit,arguingthattheydonothaveto complywithProp65becauseitconflictswiththe federalPoultryProductsInspectionActslabeling schemeintendedtoensurethatchickensare thoroughlycookedtopreventthespreadoffood borneillness. Thereissomethingnoticeablymissingfromthis defense.Thefastfoodchainsdonotarguethat theirgrilledchickendoesnotcontainPhIP,and noneofthemassertthateatingtheirgrilled chickenwillnotincreasetheircustomersriskof gettingcancer. Thereasonfortheirfailuretomakethisargument isclear:Eatinggrilledchickenincreasestheriskof gettingcancer.PhIP,whichdoesnotexistnaturally inchickensoranyotheranimalsflesh,hasbeen knowntoincreasetheriskofcancerformorethan adecade.TheNationalInstitutesofHealthandthe InternationalAgencyforResearchonCancer, amongotherwellrespectedhealthorganizations, haveidentifiedPhIPascarcinogenic.Numerous scientificstudieshaverepeatedlyconfirmedthis fact.Whetherthecourtswillrequirethesefast foodgiantstoadequatelywarnconsumersofthis riskisanothermatter,stilltobedecided. Bynow,youmightbeworryingaboutcarcinogenic chemicalsshowingupingrilledveganfoods.But restassuredthateventhoughthegrillisfiredup, theresnocauseforalarm.Littletononeofthe chemicalsthatarecreatedwhenmeatisgrilledare formedduringthegrillingofplantbasedfoods.
March 2011 | 29
Sonexttimeyouaskyourself,WhatshouldI eat?,goaheadandthrowsomeveggieburgers, vegetableandtofukabobs,orPortobello mushroomsonthegrill.Theonlythingyouwill needtothinkaboutishowdeliciousyourfoodwill be.

TheAuthor MindyKursbanisa practicingattorneywhois passionateaboutanimals, food,andhealth.She gainedherexperienceand knowledgeaboutvegan cuisineandthelawwhile workingfortenyearsas generalcounselandthenexecutivedirectorofthe PhysiciansCommitteeforResponsibleMedicine. SinceleavingPCRMin2007,Mindyhasbeen writingandspeakingtohelpothersmakethe switchtoaplantbaseddiet.Mindywelcomes feedback,comments,andquestionsat mkursban@gmail.com.
March 2011 | 30
An Interview with the Urban Vegan, Dynise Balcavage!

Pleasetellusabitaboutyourself. Imacreativegypsywithitchyfeetandrestless legs.ImalsotheauthorofTheUrbanVegan:250 Simple,SumptuousRecipesfromStreetCart FavoritestoHauteCuisine(GlobePequot,2009).I lovetravelingoutsidethetouristcageand experiencingothercultures.IliveinPhiladelphia withmy3cats,allformerstrays. Whydidyougoveganandhowhasthataffected you? IhavebeenprimarilyvegetariansinceIwas14and Idabbledinveganismunsuccessfullyinmyearly 20s.Iwentveganin2006forethicalreasonsafter muchreadingandresearch.Theresidualhealth andenvironmentalbenefitsalsoreinforcedmy decision.Youcantcallyourselfan environmentalistwithoutatleastbeingvegetarian. AccordingtoPeterSinger,theaveragepersonwho followstheSADdietisresponsibleforgenerating, onaverage,1.5tonsofcarbondioxideeachyear. Switchingtoafuelefficientcarpreventsabout1 tonofCO2emissions.Soswitchingtoavegandiet isactuallybetterfortheenvironmentthan
switchingtoafuelefficienthybridcar! Andasfarashealthgoes,manystudiespublished inrespectedmedicaljournalspointtothebenefits ofaveganorvegetariandiet.ThreelargeEuropean studiespublishedinthe90sshowedvegetarians areabout40percentlesslikelytodevelopcancer comparedtomeateaters.Veganandvegetarians alsohavebetteroutcomesthanmeateatersin ischemicheartdisease,bloodpressure,gallstones, kidneystones,osteoporosis,andinloweringand preventingdiabetes. Butsincethisinterviewisforaculinarye magazine,fromaculinarystandpoint,Ilovedand stilllovethechallengeofcookingvegan.WhenI firstwentvegan,mostveganfoodIhadtriedhad tastedeithertoostereotypically"healthy"orbland. (Andtobehonest,sadly,alotofitstilldoes.)Iwas determinedtolearntocookveganfoodthatjust plaintastedgoodsogoodthatitdefied categorization.Letsfaceit:anyonecanthrow6 eggsandacupofheavycreamintoadessertand callitrichordecadent.Attainingthesame woweffectwithplantbasedfoodstookalittle morecreativityandIliketendtogravitatetoward
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conceptsthatstretchmyhorizons,bothfrom culinaryandartisticperspectives. Howdidgoingveganaffectme?Itsabigquestion. Idofeelmoreofasenseofpeaceasavegan.ButI alsofeelsomewhatmoreisolatedsincethereisstill anirrationalstigmaattachedtobeinganherbivore; Iwasandamstillsurprisedbyhowextrememost peopleviewaplantbaseddiet.Imalsosurprised byallthehealthmisconceptions,evenamongthe socallededucatedalternativehealingcommunity. Imabitwearyofpeopleaskingme,Howdoyou getyourprotein? AsIwasquotedassayinginaNewYorkTimes articleafewyearsback,Imnotavegangelical.I reallyhateproselytizingofanykind,soIdonot pushmybeliefsontoothers.Ifpeopleaskme questions,Ianswerthembutneverwhilethey areeatingmeat.IalsotrytorememberthatIam alwaysrepresenting.Asunfairasitis,ifavegan getscrankyorfussyatarestaurant,itsprime fodderforthecrazymilitantveganlabeltostick.I didabitmoreofthatatfirst.Now,Imamuch morechillvegan. Whatisyourapproachtoveganism? Itsanindividualisticapproach,IguessbecauseIve neverbeenmuchofajoiner.Imanindependent voter,considermyselfacitizenoftheworldrather thantheUS,andIdontofficiallysubscribetoany religions.Inmyeyes,veganisnotacompartment; itsjustasmallpartofwhoIam.Iliketothinkof myselfasacook,forexample,andnotavegan cook.Honestly,Iamgettingwearyofbeing categorizedassuch,justaswomenartistsorartists ofcolorgetwearyofbeingcategorizedasfemale artistsorblackartistsinsteadofjustartists.
Whatwastheinspirationforyourbook,The UrbanVegan? TheUrbanVeganwas bornpartlyfrommy blogofthesamename (www.urbanvegan.net), andpartlyfrommylove ofcitiesandtraveling. Ivebeenluckyenough tovisitsomeamazing countriesincluding India,Syria,Jordan, Morocco,China,andPeru.Andexperiencingother culturesinevitablymeanstryingnewfoods.Once youtastesomethingyoulikeinanothercountry, youinevitablywanttobringthatexperiencehome withyou. Asanewauthor,whatwasitlikegettingyourfirst bookpublished?Whatweresomeofthe challengesyoufacedandhowdidyouovercome them? Actually,TheUrbanVeganwasnotmyfirstbook, althoughitwasmyfirstcookbook.Ihadpreviously published10booksforyoungreaders.Butits alwayssimultaneouslythrillingandanticlimactic gettingabookpublished. Takeusthroughtheprocessofwhatitslikefor youtodeveloparecipe. Inspirationisnotlikeadogthatcomeswhenits called.Itcomesonitsowntermsandinitsown timeframe.Igetrecipeideaswhilewalkingthrough themarketandspottingaparticularlysucculent fooditem,likeagorgeousbunchofkaleoran interestingnewgrain,forexample.Inspirationalso comesfromreadingbooks,magazines, newspapers;fromtravelingandsometimes,by accidentwhileexperimentinginmykitchen.Being
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awordcentricperson,often,myrecipetitlescome tomefirst,aswasthecasewiththePankoCrusted TofuwithRaspberryTamarindGlazethatIcreated formyfirstcookbook.Theysayyoueatwithyour eyesfirst.Well,wordsarevisual,sothereyougo. Whenitcomestocreatingnewrecipes,Iam usuallysuccessfulonthefirsttry;Imtotally comfortablywithmosttechniqueshaveapretty goodsenseofwhatgoeswithwhat.ButIalways takecopiousnotes,andifsomethingsnotright,I willtweakuntilitis.Idoconsidermyselfabetter cookthanabaker;Ihavetoworkharderatbaking thancooking. Ialsorelyonmycadreoffabulousrecipetesters becausetherearesomanyvariableswhencreating arecipelikeoventemperatures,altitude,humidity, portions,variations,etc.Writingacookbookis easy,butsubjectingrecipestotesterswhoare honestandtrulywantsuperiorrecipesisnotfor thethinskinned.Iamluckythatmytesterswantto helpeachrecipeshine.Theytellitlikeitis,and thathelpseveryone.Ittrulytakesavillage. Asafoodie,Iimagineyoureconstantlyexploring notjustnewrecipes,butnewcuisinesandstyles ofcooking.Whatistheonethathasmost recentlycapturedyourattentionandwhatdrew youtoit? Rawfood.Ihadrecentlyexperiencedsomehealth problems,andaftersomeresearch,learnedmore abouthowoverlyacidicmyhedonisticdietwas. (Justbecauseyoureveganorvegetariandoesnot automaticallymeanyouareahealthyeater especiallyifyouarepronetohedonismlikeme!). Ivebeendabblinginrawfoods;IdoubtIwillevery become100%raw,butIdolovethe health/freshnessfactor.AsIsaid,Ilikeconcepts thatstretchmyhorizonsandrawfoodcertainly doesthat.Cookingrawalsoforcesyoutoslow
downandbecomemorepresentalwaysagood thing. Whatisyourfavoritedishthatyoumakefor yourselfathome?(pleasesharetherecipe!) Iknowthismaysoundstereotypicallyvegan,butI canandsometimesdoeatsaladforbreakfast, lunchanddinner.Makingsaladislikeajazzriffa constantprocessofimprovisationanditseasily changeabledependingonmymood.Iusuallystart withahugebowlofbabyorganicspinach,mesclun, frisee,orarugulaorsomecombinationofthe above.ThenIaddaboutcupofacookedgrain likequinoa,sometoastednuts,sweetonions, somethingelsesweet,likeraisins,driedcranberries orfreshfruit,andifImreallyhungry,some protein,likebeansordryfriedtofu.Dressing dependsonmymoodsometimesImakea balsamicvinaigretteoragingermiso.Sometimes Illgowithatahinisauce.Imayaddleftover cookedorrawveggies.Ijustdontseehowanyone couldnotlovemakingoreatingsalad. Whatareyourgotostaplesinyourpantry? Nutritionalyeast:Iadorethenuttycheesycreamy flavor.Isprinkleitoneverything:soups,popcorn, saladandpasta. Chickpeas:Theyreafabulousbasefoodforsalads, soupsandtheveggieburgers,butIsometimeseat themoutofthecan. Allkindsofgrainsquinoa,spelt,wheatberries, millet,etc.Kamut,ismycurrentfavorite:Iusually cookupalargebatchonSundayandthenuseit duringtheweek,oftenasasaladtoppingormaybe asagrainpilafbase.
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WasaCrispbreads:Imaddicted.Lovethemas snacks,withhummus,tapenade,peanutbutteror anythingspreadable. Whatadvicecanyougivenewcookbookauthors? Youmeanaspiringcookbookauthorsorpublished cookbookauthors? Aspiringcookbookauthors:putinyour apprenticeshipinbothcookingandwritingbefore tryingtopublish.Thenlearnallyoucanaboutthe marketandpublicrelationsandbargainhard becausepublishingisatoughbusiness;writingand sellingabookismuch,muchmoreworkthanyou thinkitwillbe. Whatnewandexcitingprojectsareyouworking onnow?Whatsinyourfuture? Mynextcookbook,VeganCelebrations:200 AnimalFreeRecipesforEveryOccassion(Globe Pequot,October2011),willhitthestoresthis summer.Itsacompilationofmenusfor celebrationsfrompopularreligiousandcivic holidays,likeChristmasandtheFourthofJulyto lesserknownholidayslikeCandlemasandGuy FawkesDay.Ialsoincludemenusforeveryday causesforcelebrationlikeslumberparties, anniversaries,tailgating.Imcurrentlyworkingona thirdcookbookwhichwillbetonsoffunandvery timely,butmoreonthatlater. ThanksDynise! ContactInfo Blog:www.urbanvegan.net Twitter:theurbanvegan Facebook:theurbanvegan
Bio TheauthorofTheUrbanVegan:250Simple, SumptuousRecipesfromStreetCartFavoritesto HauteCuisine(GlobePequot,2009)andthe upcomingVeganCelebrations:200AnimalFree RecipesforEveryOccassion(GlobePequot,October 2011),DyniseBalcavagehasbeenwriting professionallyforthepast20years.Shehasalso penned10booksforyoungreadersand300+ articlesfornewsstandmagazinesincluding VegNews,PublishandVgtariensmagazine(in French).DynisehasbeeninterviewedintheNew YorkTimesandtheInternationalHeraldTribune andhasdonecookingdemonstrationsacrossthe globe,fromNewYorktoParis. DynisevolunteersforPhillyPAWS(Philadelphia AnimalWelfareSociety.)andisanactivistfor countlessanimalandhumanrightsorganizations. Whenshesnotcookingorwriting,Dyniseenjoys travelingandrunning.ShelivesinPhiladelphia.
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An Interview with Vegan Author and Dietitian Ginny Messina, MPH, RD!

Pleasetellusabitaboutyourself! Imadietitianwithafocusonvegannutrition.Ilive inalittletownoffthebeatentrackonWashington StatesOlympicPeninsulaandmydaysarefilled withtasksandprojectsrelatedtoveganism writingandprovidingtechnicalconsultingservices forthemostpartpluslocalanimalvolunteer workandtakingcareofmyownlittleherdof rescuedcats. Whydidyoubecomeveganandwhatimpactdid youseepersonallywhenyoudidso? Ibecamealactoovovegetarianforethicalreasons justaftergettingmygraduatedegreeinnutrition.I hadasortofepiphanywhilepagingthrougha vegetariancookbook;thelittlelightbulbwenton overmyheadandIrealizedjustexactlywhatit meanttoeatmeat. ButitwasstillafewyearsbeforeIlearnedthata compassionatediethadanythingtodowithdairy andeggs.WhenIstartedworkingforPCRMin1989 Ibeganreadingaboutbothfactoryfarmingand animalrightsphilosophyandalsobecauseitwas myjobtopromoteveganismaboutvegan
nutrition.Iimmediatelystartedeliminatingall animalproductsfrommydietandlifestyle. Imsorrytosay,though,thatIdonthaveanygreat storiesabouthowveganismimprovedmyhealth.I wasaprettyhealthyomnivoreandthenahealthy vegetarianbeforeIwentveganlowcholesterol andnoproblemswithweightorhypertensionso thingsdidntchangemuchinthatregard. Therehavebeenotherimpacts,though.Iknowits aclichtosaythatgoingveganbroadensones foodhorizonsandmakesfoodmoreinteresting, butlikemanyclichs,itsalsotrueoratleastit wasforme.Icertainlyfoundthatcookingbecame muchmorefunwhenIwentvegan.Butthereal personalbenefitscenteronmybeliefsregarding animals.EventhoughIveempathizeddeeplywith animalsforaslongascanremember,Iwasnt actuallylivinginsyncwithmyprinciplesandvalues untilIwentvegan.Ididntknowit,ofcourse,and cantsaythatIsufferedanyangstoveritbut whenIwentvegan,itfeltgoodtoknowthatmy actionswere,forthefirsttime,actuallylinedup withmyideals.
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Beingveganinthemedicalcommunityhasnot alwaysbeentheeasiestroutetotake.What obstacleshaveyouencounteredandhowdidyou overcomethem? Meatfreedietsaredownrightmainstreamthese days,andhealthprofessionalsallknowabout them.Veganismisadifferentstory.Iveworkedon manyprojectscoauthoringtheADAsPositionon VegetarianNutrition,forexample,anddoing technicalreviewsforpublishers,andevenworking withvegetarianorganizationswheretherehas beenalotofdisagreementabouttheroleofdairy indiets.Inalmostallcasestherehavebeen compromises,andtheyhaventalwaysbeentomy completesatisfaction. ButthatsokaybecauseIthinktheoutcomeis stillbetterthanitmighthavebeenhadIor someoneelsenotpresentedabalanced perspectivethatfavoredaveganapproachorat leastaveganoption.Thatsoneofthewayswecan createchangewithinmoreconservativesectorsof thehealthindustrybybeingthereandpresenting informationaboutveganismthatisscientifically soundandbalanced.Itsaprocessofnudgingand compromisingtomoveperspectivesalong. Whatchangeshaveyouseeninthepastcouple yearsfromaprofessionalstandpoint? Well,thechangesinthepastcoupleofdecades havebeenprettyimpressive.Wehaveapractice groupwithintheAmericanDieteticAssociationjust fordietitianswhoareinterestedinvegetarianism somethingthatdidntexistwhenIfirstbecamea dietitian.Theresearchonvegetariandietsusedto focusalmostexclusivelyonnutrientdeficiencies andnowthereisamuchgreaterinterestin benefitsofplantbasedeating.Thereseemstobe somelevelofprofessionalinterestinvegetarian andvegandietsthroughoutthedietetics
community,evenamongthosewhodonthavea personalinterest. Morerecently,thenewDietaryGuidelineshave putmuchmoreemphasisonplantfoodsandeven concludedthatpeoplecanchoosenondairymilks tomeetcalciumneedswhichishugefor somethingcomingfromtheUSDA.Eventhoughthe guidelinesleavealottobedesired,thisisasign thatevenmoreconservativeandbiased perspectivesonnutritionareshifting. Butwhilenutritionprofessionalsareincreasingly likelytoacceptthatdietsfreeofanimalfoodscan behealthyandthattherearehealthbenefitsto eatingmoreplantfoods,whatIhavenotseenis muchwillingnesstolookattheethicsoffood choicesastheyrelatetoanimals.Theperspective stillfocuseslargelyonveganismasmedical therapy,andthereisntmuchconversationabout factoryfarming(andcertainlynotaboutanimal rights.)Wedoseemorediscussionaboutthe effectsofdietontheenvironment,though,soI thinkthereishopethatwecaneventuallyget morehealthprofessionalstalkingaboutotherways inwhichdiethasanimpactbeyondnutrition. Whatisyourapproachwhenadvisingnewvegans orpeopleconsideringbecomingvegan?Whatare someofyourkeyrecommendationsforthem? Allofuswhoadvocateforveganismneedtobe dietcounselorstosomedegreeandthatmeans recognizingthatthereisnoonesizefitsall approachtogoingvegan.Itdependsonsomany factorswhetherpeopleliketocookornot,what kindsoffoodstheyenjoy,whatshardestforthem togiveup,andtheinfluencesoffamily,social networks,andwork. Myadvicegenerallyfocusesonthreethings:First,I suggestmakingonebigchangethatreallyhasan
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impactonanimalsufferinglikeeliminating chickensandotherbirdsfrommeals.Second,there aremanylittlechangesthatpeoplecanmakethat mayhavealesserimpact,butaresoeasythat thereisnoreasonnottomakethem.Substituting Vegenaisemayonnaiseforregularmayo,orvegan sourcreamfordairysourcreamdoesntpresent manychallengestofoodpreparation.Andfinally,I thinkitsimportantforpeopletobesmartabout nutritionrightfromthestart.Thatmeanstakinga B12supplementfromtheminuteyoustart transitioningtoveganism.Andliningupgood sourcesofcalciumrightaway. Quiteafewofthebignameveganhealth professionalsareinthenooiladded,lowfat camp,butyouactivelyadvisenotbeingso stringent.Whyandwhatbenefitsdoyouseein doingso? Idontthinkthesciencesupportsacompleteban onaddedfats.Thebenefitsofultralowfatdiets overvegandietsthatincludemorehealthfulfats haventbeenshownandthereisnoreasonto believethereareany.Somepeoplefindthateating verylowfathelpsthemloseweight,andifthats whatworksforthem,Imallforit.Butothersfind healthyvegandietstobemoresustainableinthe longruniftheycanhavesomehigherfatfoods, includingsmallamountsofaddedfats.And, accordingtotheresearch,allowinghigherfatfoods canactuallyhelppeoplemaintainweightlossand stickwithhealthierplantbasedmealswhich,in turn,helpscombatchronicdisease. Certainlyfortheaverageveganwhoisingood health,effortstodemonizevegetableoils especiallythemorehealthfuloneslikeoliveand canolaoilsjustdontmakesense.Thereisno singleoptimaldietforvegansbutratherarangeof choicesthatcansupporthealth.Ithinkwelosea lotofpotentialveganswhenwestartpilingontoo
manyrestrictionsratherthanallowingpeopleto explorethedifferentstylesofveganeatingtosee whatworksforthem. Howhasthisstancehadanimpact,positiveor negative,onyouprofessionally? Nomatterwhatstanceyoutakeonvegan nutrition,theprofessionalimpactislikelytobea mixedbag.SomepeopleareunhappywhenI suggestthatoilsandmeatanalogscanfitinto healthydiets.Anditcanbeespeciallyhardtohear someofthemythsregardingcalcium,proteinand othernutrientsconfronted.Othersappreciatethat thereareprovegandietitiansandthereare manyofuswhoarewillingtochallengecertain ideasaboutoptimalvegandiets.Ithinkoratleast Ihopethattheyrecognizethatwewantthebest andmostcurrentinformationtobeavailableto vegans.Andbeingcredibleandscientific,rather thandogmaticisgoodfortheimageofveganism. Foronething,ithascertainlygivenmemore opportunitiestoworkwithotherprofessionalsand otherhealthorganizationsoutsideofvegan dietetics. Whatisyourfavoriterecipethatyoumakeat home? Imagoodenoughcook,butnotanespecially inspiredone,soIrelyalotofthecreationsof others.Ihavestacksandstacksofwonderful cookbooks,butthesedaysImcookingalotfrom JulieHassonsVeganDinerandIsaMoskowitzs VeganBrunch. Butthatsweekendcookingforthemostpart. Duringtheweek,Ieatprettysimplymostly grains,tofu,andbakedandsteamedveggies,andI dependonsaucesasaquickwaytogivethose mealsalittlerichnessandpizzazz,andtomake themmoresatisfying.OnethatImakeoftenis
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adaptedfromtworecipesoneforCashew CheeseSauceinJoStepaniaksTheSaucy VegetarianandanotherforHurryUpAlfredoin LaurenUlmsVeganYumYum.Itsaneasysauce thatgoesoverjustaboutanything.
Cashew Cheese Sauce

cuprawcashews 1tbsp.tahini 2tbsp.nutritionalyeast 1tbsp.lemonjuice 1tbsp.Dijonmustard 1tbsp.tamari Pinchofgarlicpowder(orateaspoonof garlicinfusedoliveoilorsomefresh garlictotaste) cupwaterorasmuchasneededto makethemixturesaucy Puteverythinginablenderandblend untilsmooth.Adjustseasoningsto taste.Enjoyoversteamedbroccoli, bakedsweetpotatoes,quinoa, scrambledtofu,leftoverpasta,or whatevereelsisinyourfridge.
Whatstaplesdoyoukeepinyourpantry? TheseitemsarealwaysonhandbecauseIeatthem everyday:Tofu,orangejuice,lowsodiumV8juice, cashews,sweetpotatoes,leafygreenveggies, apples,peanutbutter,wholewheatbread,coffee, ingredientsforhummus,andredwine.Ialsoeat lotsofbeans,pasta,quinoa,brownrice,and preparedpastasauce.ForsuperquickmealsIkeep

TofurkyandFieldRoastsausagesinthefreezeror fridge.CondimentsIcantlivewithoutareDijon mustard,salsa,goodqualityoliveoil,balsamic vinegar,coconutmilk,currypaste,nutritional yeast,marmite,miso,andVegenaiseveganmayo. And,ofcourse,garlicandonionsarestaples.There aremanymoreitemsinmypantry,butifallIhad wasthislistoffoods,Icouldliveandeatpretty happilyforaverylongtime. Whatprojectsdoyouhaveonthehorizon? MybookVeganforLife,coauthoredwithJack Norris,isdueoutinJulyandwerejustfinishingup thelasttasksforthatproject.ThenIhaveacouple ofprofessionalpapers,includingoneonvegetarian dietsandcancer,thatIneedtodiveinto. Whatadvicecanyougivetoaspiringvegans enteringthehealthandwellnessfield? Forthosewhowanttoworkinnutrition,Iwould suggestfirstofallgettingasolidbackgroundinthe basicsciencesandgettingcredentialed.People oftenwanttoknowthebestplaceforveganstogo toschooltobecomeanRD,butIdontthinkit matters.Ifyourprogramisntalreadyvegan friendly,thenyouhavetheopportunitytoeducate yourclassmatesandinstructorsalittlebitthrough theprojectsyouworkonandpapersyouwrite. Thereareboundtobelotsofopportunitiesto bringaveganfocustosomeofyourclassworkin anyprogram.And,fordietitians,schoolprovides justthefoundation.Thebulkofourlearningcomes afterwardswhenwestartreadingthenutrition research,collaboratingwithotherprofessionals andworkingindifferenthealthsettings. Finally,weneedtohaveveganhealthprofessionals inallkindsofsettingsnotjustinpositionsthat focusonvegannutrition.Onceyouletyourinterest andexpertisebeknown,otherhealthprofessionals
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andclientswillseekyououtforadviceandhelp withprojects,whichopensallkindsofdoorsfor outreachandeducation. ThanksGinny! ContactInfo www.TheVeganRD.com Bio VirginiaMessina,MPH,RDisadietitianandpublic healthnutritionistspecializinginvegannutrition. SheisaformercoauthoroftheAmericanDietetic Associationspositiononvegetariandietsandof thefirsttextbookonvegetariandietswrittenfor healthprofessionals. GinnyhasworkedasadietitianforthePhysicians CommitteeforResponsibleMedicine,wasan instructorinthedieteticsprogramatCentral MichiganUniversity,andservedasdirectorof nutritionservicesforamedicalclinicserving50,000 patientsatGeorgeWashingtonUniversity. SheisacoauthorwithdietitianJackNorrisof VeganforLife,whichwillbeavailableinJuly,2011. Hergoalistosharethebestandmostuptodate informationonvegannutritionandtomakeethical eatingahealthy,easyandrealisticoptionfor everyone.Shewritesaboutavarietyofissues relatedtohealthandanimalrightsonherblog www.TheVeganRD.comandastheNationalVegan Examineratwww.examiner.com/veganin national/virginiamessinaandconsultswitha varietyoforganizationsonnutrition. Inadditiontoherworkasadietitian,Ginny volunteersatthelocalanimalshelter,servesasa boardmemberofalocalspay/neuteroutreach organizationandspendsherleisuretimefeeding feralcats,reading,knitting,andgardening.
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Interview with Super Activists Hillary Rettig and Dan Nordstrom of Vegan Protest Fuel!

Pleasetellusalittlebitaboutyourselves. VeganProtestFuelwascofoundedbyHillary RettigandDanNordstrom. Hillary:I'mauthorofTheLifelongActivist:Howto ChangetheWorldWithoutLosingYourWay (LanternBooks,2006),aselfhelpguidefor progressiveactivistsandotherswithastrongsocial mission.I'mavegan/animalrightsactivist,and professionallyIworkasaproductivitycoach helpingpeoplewithissuesofprocrastinationand writer'sblock.I'maBronxnative,butcurrentlylive inBoston.I'mahugedogpersonandaformer fosterparent;andpeoplecanreadaboutmyvegan kidneydonationhere: http://girliegirlarmy.com/blog/20090107/kidney karmaramaorhowmykidneyfoundmrright/
Dan:Iwasrecentlycontactedoutoftheblueby HillaryandaskedifIwantedtoworkwithheron thisprojectfeedingprodemocracyprotestorshere whereIliveinMadison,Wisconsin.Iwas interestedingettingmoreinvolvedanddoing somethingforthelargenumbersofpeoplecoming here,especiallythosewhowerespendinglong hoursbothinsideandoutsidetheCapitol.Ispenta nightsleepingoutmyself,andasaveganIfelt reallystronglythatthefoodthatwasbeingoffered atthesquare,likepizza,wasnotstuffthatIor otherveganscouldeat.Soitsbeenreallygreat doinglogisticsandeverythingelseontheground forVeganProtestFuel,andImexcitedthatthings aremovingtoothercitiesnow.Iamalsoa unionizedWisconsinstateemployee,andthe Republicanattacksonourfreedomanddemocracy reallyhitclosetohome.Assomeonewhohas workedonpeaceandjusticeissuesformanyyears
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Ihavereallybeenhappytoseesomanynew peoplebecomingpoliticizedlatelyandfeelingthis momentumagainstconservativeradicalismgrow strongerandstronger.Ihopethatourworkwith VeganProtestFuelwillinfusethemovementwitha broaderandstrongerfoundationconsistingofthe principlesofnonviolenceandcompassiontoward animalsandpeople. Whatmadeyoudecidetogovegan? Hillary:Iwentveganimmediatelyafterseeingthe moviePeaceableKingdomatFARM'sAnimalRights Conferencein2004.Itwasassimpleasthat.Ialso rememberthatoneofthethingsinthemoviethat reallygottome,alongwiththeanimalsufferingof course,wasthedehumanizationoftheworkersin theslaughterhouse.Itwashorrific. Dan:IhadbeenvegetariansinceIwasateenager livinginChinainthelate1980sandseeinganimals beingmistreated.ButitwasntuntilIwasin collegein1995whenIbecameveganandIdont rememberexactlywhy,exceptthatIknewfora whilethatmostcheesecontainedrennet(apork byproduct)andthatitwasinconsistentformeto continueeatingitandignoringthatfact.Eversince thenIvelearnedsomuchmoreandhavenever regrettedmydecisionintheslightest. WhatisVeganProtestFuel? VeganProtestFueldoesveganoutreach specificallyatprotestsforpeace,democracyand economicjustice.Thus,we:(1)increasethe visibilityofvegansinthelargersocialjustice community,andshowouralignmentandsolidarity withothersocialjusticemovements;(2)introduce nonvegansincludingmanypoliticallyaware potentialalliestodelicious,healthy,ethicalvegan food;(3)supportandsustaintheprotesters;and
(4)supportlocalvegan(orveganfriendly) businesses. Isn'twhatyou'redoingredundantwithother veganoutreach? No!Infact,wethinkwecomplementthemvery well.Wespecializeinprotestsbecausewebelieve thereisaspecialbenefittobegainedfrommaking astrongveganappearanceatthem(seeabovefour goals). Whydoyouuserestaurantfood?Isntthatmore expensivethanpreparingityourselves? Itsometimesis.However,weliketoseevegansat theprotests,insteadofhomecooking.Also,theres abenefittosupportingtheveganeconomy.Butif peoplewanttobringfoodthey'vemadeand distributeitaspartofVPF,thatsOK,too,of course. Howdidthisprojectcomeabout? Hillarysawanewsstoryabouthow,duringthe Wisconsinprotests,peoplefromaroundtheglobe wereexpressingtheirsolidaritybyorderingpizzas tobedeliveredtoCapitolprotesters.Andshe thought,Whataboutthevegans?Sheputan announcementoutonFacebooklookingfora Madisonbasedveganactivisttopartnerwith,and thatwashowshewasintroducedtoDan.Together, weputeverythingtogetherveryquickly,with supportfromthreeotherkeyplayers:logistical supportfromLynnPaulyoftheSimplyVeganvegan outreachcampaigninMadison (www.simplyvegan.net),graphicsandWebsupport fromveganactivistPatrickTyrrell,andfiscal sponsorshipfromtheMadisonbasedPC Foundation.
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Whatareyour major accomplishments sofarandhowdid youachievethem? Inourfirsttwo weeks,weraised morethan$1,800 fromdonorsin fifteenstatesand Quebec.Wethink that'sterrific,and showsthatmanypeoplesupportourgoals.We usedthosefundstoprovidehundredsofvegan mealsandsnackstoWisconsinprotesters,andalso gaveoutveganliteratureexplainingwhyveganism isaformofeconomicjustice.(Youcanreadabout thattopichere: http://veganprotestfuel.com/meatindustry abusersanimalslabor/) Also,we'reveryproudthattheblogofamajor progressiveeconomicsjournal,Dollars&Sense, wroteusup: http://dollarsandsense.org/blog/2011/03/vegan protestfuelinmadisonandmore.html.Soclearly ourmessagethatveganism=economicjusticeis gettingthrough. Beinganactivistisntalwayseasy.Whatkeeps yougoing? Hillary:Helpingpeoplekeepgoingismy professionalspecialty!InTheLifelongActivistand myotherwriting,Iexplainhowburnoutiscaused byamisalignmentbetweenyourvaluesandyour actions.Toomanyactivistsdenytheirownneeds, orliveinscarcityanddeprivation,ordoactivistor otherworkthey'renotagoodfitfor,orhang aroundpeoplewhodragthemdown,orrefuseto takesabbaticalsormakeneededcareerswitches.
Anyoftheseconditionswillprobablyleadto burnoutbecausemostofuscanonlyliveindenial anddeprivationforsolong. Anotherimportantfactoristoworkeffectively.I wasn'tveryeffectiveinsomeotherrecentactivist projects,butVeganProtestFuelleveragesmy strengthsmyabilitytoseeandcommunicate connectionsandsoitfeelsright,andfeelseasy.A greatprojectalsoattractsgreatpeopletohelpyou, whichthisprojectcertainlyhas.Beingeffectiveas opposedtodoingthekindofineffective, nonstrategicworkthatthelateanimalactivist HenrySpiracalledhyperactivismfeelsgreat, andisselfenergizing.(Butyoustillhavetopace yourself!) Whathaveyouservedtothecrowdssofar?What wasthefavoriteitem? Wehaveservedallkindsofthings,butthemost popularitemshavebeenthecookiesandmuffins fromEastSideOvensandMotherFools Coffeehouse,aswellastheTofuScramblerwraps fromtheGreenOwlCaf.Theywereespecially appreciatedbecausetheywereniceandwarm,and manyfolkshadbeenattheCapitolforseveral hoursinthecoldbythetimewearrived. Whatkindofimpacthaveyouseenwithyour work?Doyouhaveanyonestorythatstands out? Wehaveseenallkindsofresponses,fromsurprise tototalgratitude.Icanttellyouhowmanypeople toldus,ThankyouSOmuch,buttherewereat leastacoupleinstanceswhereourvolunteers receivedhugsfrompeoplewhotoldthemthatwe weresavingtheirlivesbybeingouttherewiththis food.
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WhatareyourplansforVPFsfuture? Ourmissionistohaveastrongveganpresenceat everyprodemocracyandpropeaceandjustice protestaroundtheworld,andindoingsoto strengthenthetiesbetweenveganandanimal activistsandtheotherprogressivemovements. Also,tohelpeducateprogressivesonwhy veganismandanimalrightsareintrinsictothe strugglesfordemocracy,peaceandeconomicand socialjustice. IfsomeonewishestodonatetoVPF,howdothey doso? Thatwouldbeterrific!Pleasevisit www.veganprotestfuel.comandclickonthe donatebutton.Wearealsolookingforlocal contactsintownswithprotests.Anyonewhowants toworkwithusshouldemail hillaryrettig@yahoo.com. ThanksHillaryandDan! ContactInfo PeoplecanlearnmoreaboutHillaryandherwork atwww.hillaryrettig.comandcanemailherat hillaryrettig@yahoo.com. VPFWebsite:www.veganprotestfuel.com
Bios HillaryRettig,authorofTheLifelongActivist:How toChangetheWorldWithoutLosingYourWay (LanternBooks,2006),isanexpertonhelping peoplemanagetheirtimeandovercome procrastination,perfectionismandwriter'sblock. Shehaspublishedwidely,andgivesworkshops throughouttheU.S.Sheisalsoavegan,adog lover,afostermomtofourSudaneseLostBoys (nowalladultandlivingindependently),anda kidneydonor.Hernextbook,TheSevenSecretsof theProlific:TheDefinitiveGuidetoOvercoming Procrastination,PerfectionismandWriter'sBlock, willbepublishedthissummer.Formore information,visitwww.hillaryrettig.comandemail hillaryrettig@yahoo.com. DanNordstromisacertifiedsocialworkerwho workswithstudentswithdisabilitiespursuing highereducationattheUniversityofWisconsin Madison,aswellasactingasavolunteerfacilitator withSMART RecoveryofMadison.Dangrewup withastronginternationalbackground,having livedasayouthinBeijing,China,andGaborone, Botswana,andhavingalsolivedinKyiv,Ukraine, forseveralyearsasanadult.Danwasbroughtup inapoliticallyactivehome,andsincehighschool hasbeenworkingonpeace,humanrights,and environmentalcauses.Since2000,Danhasbeen mostactiveinworkingtoraiseawarenessabout nuclearweapons,power,andwasteissues,aswell ashelpingcommunitieswhocontinuetobe affectedbythe1986ChernobylDisaster.Danis marriedandhastwosmallkids.Youcanfollowhis blogatwww.waysandmeanings.blogspot.com
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Featured Artist: Childrens Author Lisa Cottrell-Bently!

Pleasetellusabitaboutyourself. MynameisLisaCottrellBentley,andIaman author/publisher.Iliveontenquietacresin Sahuarita,AZwithmyalwayshomeschooled daughtersZoe(14)andTeagan(10),husbandGreg, andfiveindoorhousecats.Originallyfromthe QuadCityareaofIowa/Illinois,IvebeeninArizona nowfor11.5years. Whatspurredyouontobecomevegan? IbecameveganinApril2003afterhavingbeen vegetarianforafewyears,andchickenandfish onlyvegetarianforafewyearsbeforethat.My turningvegetarianwasencouragedmyoldest daughter,Zoe,whenshewasonlytwoorthree yearsold.Shewasaveryverbaltoddlerand refusedtoeatordoanythingshedidnt understandfully.Onedaywhenshewasinterested inbroadeningherfoodhorizons,sheaskedme whatIwaseating.IwaseatingchickenandItold herthat.Shequicklywentfromlaughing(thinking itwasajoke),tobeingquitemadatme,tobeing sadthatmostpeopleintheworldeatanimals.To me,thatwasveryenlightening.Itwasthatdaythat myhusbandandIdecidedtobecomefully
vegetarian,asourdaughterhadalreadyinsistedon beingherwholelife. Formebecomingveganstartedasa100%health decision.Ihaveahistoryofavarietyofdiseases, including,butnotlimitedto:Irritablebowel syndrome,diagnosedbleedingulcers,severe debilitatingmigraines,acne,kidneystones, gallstones,severemenstrualissues,andmuch, muchmore.Allofthesewerediagnosedbywell meaningdoctorsstartingwhenIwasjustababy.In 2003,Iwasfinallysickofbeingsick.Idtrieda varietyofpillsanddietstocureme,andnothing worked.Ideventriedalternativethingslike homeopathyandacupuncture.Iaccidentally stumbleduponveganismasacuretovarious diseases.SinceIdalreadytriedmanydifferent diets,Ithoughtthewholethingwashogwash. So,Isetouttoprovethatveganismwouldntwork forme.Igaveitathreedaytrial,whichin retrospectseemsincrediblyshortsided,andI stockeduptherefrigeratorwithveganfoods.At theendofthethreedaytrial,Idneverfeltsogood inmylife.Myacnehadcleared.Ihadnthada headache,letaloneamigraine.Ihadnthada singlestomachpain.Iwaseffectivelydiseasefree
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andIneverwantedittoend,soImadethe commitmenttostayvegan.
Howhasthataffectedyourlifeandyourfamily? Itshadaverypositivedominoeffectonmyfamily. Iwasthefirsttofullyembraceveganism.OnceI wasfeelinghealthy,Istartedtoreadandresearch moreandmoreaboutthemiracleofveganismand whydoctorsandotherswerentshoutingaboutit fromtherooftops.Isharedmyresearchwithmy familyandfriends.Myhusband,Greg,decidedto giveitatry,followedshortlybyZoe.Teagan continuedtoeatdairyoutsideofourhomefor anotheryearortwo.ForGregandI,wewantedour childrentocometothevegandecisionontheir own,sothatlaterinlifetheywouldntfeelthe needordesiretorebelagainstit.Currently,they areextremelyhardcoreethicalvegans.They understandthatIbecameveganforhealth reasons,butforthemitsallaboutethics. Youreanauthorofseveraleducationalbooks gearedtowardsyoungadults.Tellusaboutyour booksandhowyougotintowritingthem. Ilovetotellthisstory,and,infact,havewrittenan entirebookaboutthislongprocess.See www.richauthorpoorwriter.comtoreadmore aboutmypublishingjourney,andhowimportantI
foundthatitistocustomizeeveryonesjourneyin life. IhavebeenawritersinceIwasasmallchild.When mychildrenweresuperlittle,Iwroteseveral novelsandshortstories.Ourhomehasalways beenoverflowingwithbooksandotherreading materials.WhenZoe(shesalwaysmyinstigator) wassevenoreight,wewereswimminginapool andIaskedheraboutthebooksshedbeen readinglately.Sinceshewasaveryearlyreader, shewasalreadyintonovelsandIhadahardtime keepingupwithher.Shewentontotellmeabout howfrustratedshewaswitheverythingshedbeen reading.Theyallhadabsentordeadparents, siblingswhohatedeachotherandcalledeach othernames,andapredominanceofschool relatedscenes(mostofwhichwerethecharacters sayinghowmuchtheyhatedeverythingabout school).Asahomeschoolerwholovedhersister andenjoyedspendingtimewithherparents,she justcouldntrelate.Westartedsearchingforbooks shecouldrelateto,andcouldntfindany.So,we decided(sinceIwasalreadyawriter)thatIdgo aheadandwritetheperfectchildrenschapter bookseries,andtheWrightfamilywasborn.(And, ofcourse,wedecidedtheydbevegan.Itwouldnt havebeentheperfectstoryiftheywerent.) TheWrightonTimeseries www.wrightontimebooks.comisaboutanRV living,homeschooling,vegan,familywhotravelthe USA.Eachstatetakesthewholefamilyonanew adventureallwhileexploringaneducational theme.Theplanned50bookserieshasaveryscifi overallstoryarcthatmyfamilyandIhaveworked outtogether.Forus,theWrightsarerealandwe lovethesebookssincesomuchofusisinthem.
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Whatreceptionhaveyour booksreceived?Doyou haveanyparticularmoving stories? Itsbeenreallyfunhavinga bookseriesout.EveryfamilyImeetwhohasread thebooksraveandraveaboutthem.Fathers,in particular,say,Finallyabookthatdoesntbore me.Ilovethat! Sincethemainchildcharacters,Aidan(7)and Nadia(11),arehomeschoolers,Imostlymarketto homeschoolingfamilies(yetIreceivealotoffan mailfromkidsinschoolwhohavewrittengreat bookreportsonthem).Homeschoolersarethrilled tofindmodernbookswithrealistichomeschoolers inthem.Mosthomeschoolingcharactersinbooks todayarentrealisticatallandgivehomeschoolers apoorreputation(muchlikemostvegansinfiction aregivenanegativereputation). Pleasetelluswhatitwasliketogetpublishedthe firsttime! Averylongprocess,butworthit. OnceIdwrittenthefirstsixbooksinmyWrighton Time(whichnowhasaregisteredtrademark) series,Idecideditwastimetotrytogetanagent and/orpublisher.Isentoutdozensofqueryletters, andwasaskedmanytimesforfulls(thismeans theagentorpublisheractuallywantedtoread whatIdwritten,ratherthanjustsayno immediately).Everysingletimethishappened,I wastold,Thewritingisgreat,butcanyou(1)get ridoftheparents,(2)makethechildrennotlike eachother,becausesiblingsdontlikeeachother inreallife,and(3)getridofthehomeschooling?
Sincethosewereexactlythe threereasonsIwrotethebook, Irefused.Thiswentonfor abouttwoyears. Finally,onedayIrealizedthat mystyleandtopicofwritingwasntadetriment, butanasset.Ifpublishersdidntwanttoreachthis hugeuntappedmarket,thenIddoitmyself.I immediatelywroteupabusinessandmarketing planandstartedseekinganinvestortofundme startingmyownpublishingcompany,DoLifeRight, Inc.www.doliferightinc.com IstartedtryinginMarch2009,andIreceived fundinginApril2009.Thosemonthswerea whirlwindofexcitementformyfamilyandI.This fundingenabledmetodoallthenecessarythings tostartapublishingcompanylegallyandtopublish myfirstWrightonTimebook.Ivesincetakenall theproceedsfromthatfirstbookandhave publishedtwomore.Withtheproceedsfromall three,WrightonTime:SouthDakota,Book4,is comingoutattheendofMarch2011.Ivealso expandedandhavesignedonsevennewauthors. TwoofthosebookswillbecomingoutinApril 2011,andatleasttwomorewillbeoutlaterthis year. SinceIenjoyhavingavarietyofactivitiestochoose from,owningapublishingcompanyisreally rewarding.ItsmygoaltobuildDoLifeRight,Inc. upintoahighlyesteemedcompany. Howdoyouincorporateveganismandanimal rightsissuesintoyourwork? Formyfictionwriting,Ikeepmyworldsvegan.For me,itssoeasytoliveaveganlifestyle.Ithinkone ofveganismsbiggestmythsisthatpeoplehaveto sacrificeandstruggletolivevegan.Forme,there hasbeennothingmorefreeing.Ifeelontopofthe worldwithmyhealthreclaimedanditsneverbeen
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astruggle.Sure,therewasatransitionperiod,and yes,Ihavetoreadeverylabel(foodsandnon foods)carefully,butthatsjustsecondnatureto menow. Ifeelitsimportanttopresentveganismasbeing normal.SoIdontusuallyexplicitlypointoutthe charactersveganchoicesinmybooks,theyare justmatteroffact.Myveganreadersnoticeand appreciatethecharactersbeingvegan.Mynon veganreadersareexposedtoveganismina positivelightwithoutitbeingpreachedtothem.So manybooksdotheopposite,anditturnspeople awayfromeverconsideringveganism. Asanauthor,mycharactersarealleithervegan,or theybecomeveganbytheendofthestoriesItell aboutthem.Sometimesthestorieswithcharacters whobecomeveganduringtheirpersonalgrowthin mywritingsarethemostcompellingforthevegan movement. Asapublisher,Igivetopprioritytostorieswith homeschooling(thisishowIreceivedmyinitial capital),andifthereisveganisminthebook,then itgoesevenhigheronmylistofbooksthatIsign ontopublish.Imparticularly excitedaboutanupcoming childrensbook,CodyGreeneand theRainbowMysterybynew authorLindaFields,whichisset rightnextdoortoavegandeliin NewMexico. Whatkindofreactionhasthatgarneredfrom yourreaders? Interestingly,veryfewnonvegetarianpeopleeven noticetheveganisminmyfoods.Theydonotice howmuchthecharactersseemtolovefood thoughandImsometimesaskedforrecipes.
Ontheotherhand,vegansandvegetariansemail mefanmailallthetimethankingmeforhavinga bookwherethecharactersarentruinedbytheir meateatingways. Whatisyourfavoritedishyoumakeathome? IhesitatetosharesinceImnotachefManyof myrecipesarebasicallyoldfavoritesthatIve veganized.Ilovefiguringouthowtoturnaweird childhoodcravingintosomethinghealthyand delicious.Itfeelsveryempoweringtodothis. OnefavoriteofmyfamilysismyCheesyStuffed Tomatoes.Thesecanbemadefatfree (McDougallfriendly)bynotusinganycheese, andtheytastejustasgood.
LisasVeganCheesy StuffedTomatoes
12+ tomatoes 2-3 large onions 1 package vegan crumbles (Bocas are currently vegan, check labels) Spices: Black pepper Coriander Cumin Cumin seeds (this is the vital ingredient) Garlic powder Sea salt, optional Turmeric Basil, just a tiny bit Nutritional Yeast Hot pepper sauce (like Franks red hot, or Tabasco) Options: one container Tofutti Better Than Cream cheese, optional brick Vegan Gourmet mozzarella, optional brick Vegan Gourmet cheddar, optional
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Wash and cut the tops off of the tomatoes. These can be chopped and put into a large stockpot. Scoop out the tomato innards and chop them. Set the empty shells into a deep baking dish. Add the chopped ones to stockpot. Chop onions. (Optionally) brown them using water only (no need for oil, just keep adding water). Once caramelized, add to stockpot. Put crumbles into pot and cook until the crumbles are warm and/or the tomatoes have softened. Add spices to tasteI put a lot of spices into my dishes, so double or even triple what you think it needs. If you are in a rush, the heating step can be skipped, but I usually love to watch, and taste, the flavors blend. Put a small spoonful of the cream cheese into the bottom of each of the empty tomatoes. Once the tomato mixture is thick, fill the empty tomato shells. Go ahead and allow the tomatoes to overflow. Sprinkle with shredded vegan cheese, and bake at 375F for about 30 minutes. If the cheese isnt browned, turn your broiler on high for 2-3 minutes. AnotherfavoriteofmyfamilysismyStrawberry CreamCheesePie LisasVeganStrawberry CreamCheesePie Your favorite pie crust (I sometimes make a homemade one, and sometimes buy a frozen vegan one) Strawberries, fresh (frozen if out of season, but they arent as good) Corn starch sugar, vegan kind, of course 1 container Tofutti Better Than Cream cheese
Put cream cheese on counter to soften. Mix the strawberries and enough water to cover them in a saucepan. Put on medium-high. Mix - cup of sugar and the same quantity of corn starch in a measuring cup. Poke holes in the crust and bake it until it is completely cooked. Chop or slice the rest of the strawberries into pretty slices. When the strawberries in the pot are boiling, mash them up and add the sugar/cornstarch mixture. Continue to boil until thick. Mix c or so of sugar with the cream cheese (the sugar part is optional). Spread the mixture on the bottom of the cooked pie crust. Cover with the fresh strawberries, then the strawberry mixture, then more fresh strawberries. Eat and enjoy! Whatadvicecanyougiveauthorswhowantto incorporateveganissuesintotheirwork? Behonest!Neverhideyourveganism,butdont talkaboutitconstantlytothepointofantagonizing othersintobeingsoboredorsoannoyedwithyou thattheyareturnedofffromveganism.Ifyouare writingnonfiction,youcanbringupvegan analogieswhentalkingaboutcompletelydifferent topics.Ifyouwritefiction,haveyourcharactersbe vegan,discussveganism,oratleastnotgooutfor steak. Showhoweasyandhealthyitistoliveavegan lifestylebyexample.
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Doyouhaveanyexcitingprojectscomingup? AsIsaidearlier,WrightonTime: SouthDakota,Book4bymeis comingoutlaterthismonth.Im alsoreallyexcitedaboutCody GreeneandtheRainbowMystery byLindaFields,achildrens chaptermysterybook.Itwasa greatmanuscriptfromthestart,andtheauthor wasveryhappytoaddlittlevegantouchesintoit thereisavegandeli,thefoodisallvegan,and thereismuchtalkaboutmanydeliciousfoodsthey arealwaysmakingandeating. Onthehomefront,myfamilyistravelingtoOhioin MaywheremyolderdaughterandIhavebeen giventheopportunitytogivetalksaboutourlives atanUnschoolersconference.Zoewillalsobe workingforNASAforaday.Wereallreallyexcited aboutthissincetheconferencewillbefantastic anditsinalocationweveneverbeentobefore. Itsagoalofminetotakemydaughterstoall50 statesbeforeZoeis18.Ihave3.5yearstotake themto18morestates ThanksLisa!
ContactInfo Lisacanbefoundat: www.doliferight.comLisaspersonalblogwhere shetalksaboutveganismandunschooling. www.wrightontimebooks.comTheWrightonTime seriesofchildrenschapterbooks. www.doliferightinc.comDoLifeRight,Inc. publishingcompany. www.richauthorpoorwriter.comLisasRich Authorconcept. Herdaughterscanbefoundat: www.exogeologyrocks.comZoesExogeology ROCKS!project,whichstartedasaNASA competitionentry,whichshewon2ndplacefor. www.teaganscreations.comTeagansbusiness, currentlysellingfaviconsandcustomjewelry.
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Restaurant Review: Cinnaholic

Reviewer: Ryan Luttrell
Cinnaholic http://www.cinnaholic.com 2132OxfordStreet Berkeley,CA94704 510.647.8684 Hours:ClosedonMonday TuesFri8a.m.7p.m. SatSun9a.m.7p.m. Food ThecuisineofCinnaholicconsistsofsolely cinnamonrolls,buttakestheirsimplicityand evolvesitintovarietythroughover30flavorsof cinnamonrolls.Theworkershaveabasic cinnamonroll,whichcanbetoppedwithanumber oftoppings,whilealsousingflavoringstochange theicingflavortofittheconsumerschoice. OnmytriptoCinnaholic, Itriedtwodifferent rolls:RaspberryPiewith raspberryglazeandthe Originalwithchocolate chips,cookiedoughand vanillaicing.Iwas thoroughlyimpressed withtheRaspberryPie, asitwasjusttheright temperaturewiththe propermixtureoffreshraspberries,cinnamonand tangyraspberryglaze.Theoutsidecrustofthe cinnamonrollwascrispyandlaminatedto perfection,whiletheinteriorwaslight,fluffy,moist anddelicate.Theglazewasspreadonthetopand drippeddownthesides,seemingtofallperfectly onthenextbiteeachtime.Toppingtherollwerea fewfreshraspberries,whichhonestlycouldbea dessertontheirownright.Theexperienceofthe RaspberryPiewasaverypleasantintroductionto Cinnaholicscuisine!
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AftermovingtoBerkeley,Idecidedtolearnmore oftheveganbakeryandrestaurantscene.Ibegan withCinnaholic,anestablishmentnestledatthe baseoftheBerkeleyfoothills,acrossfromthe UniversityofCalifornia.Cinnaholicproduces mouthwatering,gourmetcinnamonrollsina varietyofflavors,toppingsandicings.Therolls looklikegiantsnailsofcinnamondelight,produced fromonlyveganproducts(althoughthe establishmentisopentoallandasidefromthe website,thereislittlementionoftheveganstatus). Itwasajoyfulexperienceandhighly recommended! Atmosphere CinnaholicispositionedonOxfordStreet,right betweenUniversityAvenueandAllstonin Berkeley.Itfillsaspotinacenterdesignedfor coffeeshopsandgeneralcommerce,rightoffof ShattuckAvenue.Whilethesignageandstorefront aredesignedwithsimplicity,theinsideisagothic patternofblackandwhiteovereverysquareinch. Thecountersaredesignedtoemploythe establishmentsfunenvironment,fromthetipjar battlebetweenkittensandNintendotothe iPadusedforthebakeryscashregisterandcheck outsystem.Theoverwhelmingsmellofcinnamon rollsbakingstretchesfromwalltowallbringing memoriesofeatingcinnamonrollsasachild.
Next,ItriedtheOriginalRoll,whichheldmanyof thesamecharacteristicsoftheRaspberryPie(they aremadefromthesamebasedough).Theicingon thisonewasabitthicker,asithadnotbeen thinnedbytheadditionofaflavoring,but remainedaperfectcomplementtothecinnamon rollflavor.Theadditionofthecookiedoughpieces andchocolatechipswereabitmuchforthebun,as italmosttookawayfromtheflavorandtexture differences.Beingthattherollsareheated,the cookiedoughchunkspresentedaproblemof meltinghalfway,andmadethecentersomewhat gooey.Overall,mypreferencewastheRaspberry Pie,butbothcinnamonrollsweredesirable. Price Thepriceoftherollsvariesdependinguponthe selection,butrangefrom$5$6.Thepriceis reasonablegiventheconsiderablesizeofthe productandthevarietyofselection.Additionally, Cinnaholicpromotesandprovidesanumberof discountsbaseduponvolume.Theyalsoactively selltheirproductthroughinternetsalesandsocial mediaawareness. Conclusion Cinnaholicprovidesaveryserviceableand delightfulopportunityforveganbaking.Itsquick, efficientandoffersavarietyofchoicestokeepthe experiencesnewandfresh.Ihighlyrecommend theexperiencefortheveganorother!
TheReviewer RyanLuttrellisaculinary consultant,currentlyworkingas aFoodStylistfortheFood NetworkandforPartyPlanners WestinpreparationforSuper BowlXVIinIndianapolis.Hehas 16yearsoffoodindustryexperienceafter graduatingfromtheCulinaryInstituteofAmerica. ChefLuttrellhasbeenanExecutivePastryChefat ChezPhilippeinthePeabodyHotel,ErlingJensens, RonnieGrisantis,andwasProgramDirectorfor LEcoleCulinaire(allinMemphis,Tennessee). Additionally,hehasworkedatthepastthreeSuper BowlsastheManagingCulinaryDirectorandis pursuinganMBAdegreefromtheUniversityof Memphis.HeresidesinBerkeley,California,with hiswifeandson.
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Restaurant Review: Bay Leaf Vegetarian

Reviewer: Eleanor Sampson
BayLeafVegetarianRestaurant http://www.bayleafvegetarian.com 4768SEDivisionStreet Portland,OR97206 503.232.7058 Hours:ClosedonTuesday M,WSa11:00a.m.10:00p.m. Sun12:00p.m.9:30p.m.
Restaurant
Ah,Portland. Possiblythemostveganfriendlycityinthecountry, Portland,Oregonboastsavarietyofveganfare thatIhaveneverseenanywhereelse.Fromvegan photomultiplepizzashopswith"NowServing VeganandSoyCheeses"bannersdanglingout front,Portlandisdefinitelyaculinarydestination foranyvegantraveler. PortlandisalsohometotheBayLeafVegetarian Restaurant,whichhassomeofthefinestChinese cuisinethisreviewerhasevereaten. Noteverydish isahomerun, ofcourse.The appetizerspring rolls,which arrivedatthe tablefreshfrom thefryer,were hotand extremelycrispyasfriedspringrollsshouldbe,but thefillingwasprettystandardfare.Likewise,the veggiesdelightnoodle,stirfriedlomeinnoodles withmixedvegetables,prettymuchtastedlike everyothervegetablelomeindishIhaveever eaten.Thankfully,however,itwaslessgreasythan
mostotherplacesI'vehadthatparticulardish.Not thateitherofthesedisheswerebadtheywere fine,justnotexceptional. Alsofallingintothefinebutnotexceptional categorywasthehotandsoursoup,althoughit wasrefreshingtoseechunksofmushroomfloating aroundinthedarkbrownbroth.Personally,I preferredthecornchowderBayLeaf'sversionof thedecidedlynonveganeggflowersoupthatone seesatalmostallChineserestaurants.Thecorn chowderisasticktoyourribssoup,withalovely delicateflavorthatisstillboldenoughtomatchthe thicknessofthesoup. Althoughtherewereafewmisses,whenBayLeaf getsitright,theyknockitoutofthepark. Take,forinstance,thesesametofu.It'ssofttofu thathasbeendippedinbatterstuddedwith sesameseedsandthenlightlyfriedtolightgolden perfection.Itwasservedwithsteamedbroccoli, brightgreenandtenderyetwithjusttheright firmness.Thesauce,however,iswhatmakesthe dishphenomenalthetofuisservedwithalight, refreshing,andunusualcitrussauce,tangyand sweetallatonce.Otherhitsincludethelion's manesatay,firmlion'smanemushroomsserved withaslightlyspicypeanutsauce,andyousimply can'tgowrongwitheitherthemushroomor
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eggplantcrisps(separateyetsimilardishes),thinly slicedmushroomsoreggplantthatarebattered withasurprisinglypepperymixtureandthendeep fried.Thetofuclaypot,anotherdishIconsider standardintheChinesecuisinerepertoire,wasso goodthatIdon'tknowthatI'lleverorderitat anotherrestaurantagain.Thevegetableswereso fresh,perfectlycooked,floatinginanincredibly savoryandthickbrownsaucewiththetofu. BayLeafalsohasaseasonalspecialsmenu.The lasttimeIwent,Iorderedthemangotofuspecial, whichturnedouttobeasweetandsourtypedish, withlotsoftofuandwhathadtohavebeenat leasttwomangos(yes,therewasthatmuch mango!).Mostdishesareservedwithasideof yourchoiceofriceIhighlyrecommendthemixed rice,whichisacombinationofbrown,purpleand blackrice.Thericealoneistastyenoughto warrantavisit.Addtothattheridiculousbargain ofeatingatBayLeaf(mostdinnerentreesare under$10.00,with$5.95lunchspecialsrunning MondaythroughSaturday),andit'salmostacrime nottostopbyifyou'reinthePortlandarea. ThefinalreasonthatBayLeafhasbecomeoneof myfavoriteplacestoeatisthesmall,thoughtful touchesthattheownerhasincorporated.The wallsarepaintedasoft,soothinggreen,andare adornedwithbothtraditionalChineseartand tastefulabstractpaintings.Thedarkwood furnitureisalovelycompliment,givingthe restaurantamuchmoreupscaleambiencethan themenupricesmightindicate.Manydishesare servedwithbeautifulgarnishes;mymangotofu, forexample,wasservedwithasinglecarrotcarved andshapedintotheshapeofabutterfly.Evenif thereisnogarnish,it'sclearthatthoughtisput intothewayeachdishislaidoutontheplate.It's thesesmalltouchesthatrevealtheprideandcare thattheownerandstaffhaveforthistruly outstandingrestaurant.
TheReviewer Eleanorisoneoftheeditorsandthe nutritionanalysistforTheVegan CulinaryExperience,author,andan expertveganbakerwithaspecialty indeliciousvegansweets (particularlycinnamonrolls!)You canreachEleanorat Eleanor@veganculinaryexperience.com.

Book Review: The Veganopolis Cookbook

Authors: David Stowell and George Black
Reviewer: Jason Wyrick
WhenIfirstvisitedPortland,Ihadscoutedout veganrestaurantstogotry(asanyrespectable veganfoodieshoulddo!)andwasfrequentlytoldI shouldheadtoVeganopolis.Sadly,Veganopolis closedtwoweeksbeforeImadeittoPortland. Luckily,therewereplentyoftastyveganplacesin Portlandtokeepmesatisfiedmyentiretrip,but withsomanyrecommendations,Iwasabitwistful aboutVeganopolis.Thatis,untilIsawthe Veganopoliscookbookhittheshelves.Atlast!An opportunitytotrysomeofthedishesIhadjust missedouton. Whatimmediatelystruckmeaboutthiscookbook wasthestyleofrecipesitoffered,thatisrecipes thatarehighonflavor,butmostofthemare probablyregionaldishesmostveganshavenever seenbefore.Ofcourse,ifhassomebasicslikethe CreamyPotatoSaladandtheVeganopolisMacand Cheese,butitalsohasrecipesforCoqauVin, BlackenedTofuEtoufee,Ceviche,AchioteRice,and EcuadorianYapingachos.Ifyouhaventheardofa lotofthese,thatsok.Thefactthatithasflavorful, offthebeatenpathrecipesisoneofthebigselling pointsofthebook.Mostvegancookbooksseemto
Authors:DavidStowelland GeorgeBlack Publisher:SurreyBooks Copyright:20140 ISBN:1572841109 Price:$20.00
treadthatsamestagnantwatersandthisonegoes outofitswaytoteachsomethingdifferent.I mean,howmanybooksfeatureachiotepaste,let aloneavegancookbook?Bigpointsfromme. OfparticularnoteistheCheitanrecipe.Thisisa seitanrecipethatalsouseschickpeaflourand otherproteinstoachievearemarkablymeatlike texture.Inmanyways,itremindedmeofGardein mockmeats. Ishouldmentionthatthisbookisforpeoplethat lovetocook.Someoftherecipeshavelong ingredientlistsortakeseveralstepsmorethana quickanddirtyrecipe.WhileIthinkeven beginnerscanhandlethosethings,beginnerscan sometimesgetintimidatedbythem.Thisbookis notaveganprimer,butratheranexplorationof foodforthepersonthatinstantlysmileswhenthey walkinthekitchen. Iwoulddefinitelyrecommendthisbook.
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TheReviewer JasonWyrickisthe executivechefand publisherofThe VeganCulinary Experience,an educationalvegan culinarymagazine withareadership ofabout30,000. In2001,ChefJasonreversedhisdiabetesby switchingtoalowfat,vegandietandsubsequently lefthispositionastheDirectorofMarketingforan ITcompanytobecomeachefandinstructortohelp others.Sincethen,hehasbeenfeaturedbytheNY Times,hasbeenaNYTimescontributor,andhas beenfeaturedinEdiblePhoenix,andtheArizona Republic,andhashadnumerouslocaltelevision appearances.Hehascateredforcompaniessuch asGoogle,FrankLloydWrightFoundation,and FarmSanctuary,hasbeenfeaturedinthe ScottsdaleCulinaryFestivalspremierevent,and hasbeenaguestinstructorandthefirstvegan instructorintheLeCordonBleuprogramat ScottsdaleCulinaryInstitute.Recently,ChefJason wroteanationalbestsellingbookwithDr.Neal Barnardentitled21DayWeightLossKickstart.You canfindoutmoreaboutChefJasonWyrickat www.veganculinaryexperience.com.
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Product Review: Wayfare Cheese Dips & Spreads

Reviewer: Madelyn Pryor
WayFare,Inc. http://www.wayfarefoods.com/ P.O.Box1910 Bozeman,MT59771 8775865220 Canbepurchasedat:Whole FoodsandthroughtheStore LocatorontheWayFaresite Price:$4.00$5.00pertub
Iteachcookingclassesatleastonceaweek,and onequestionIconsistentlygetisHowdoIreplace cheese?Ialsohearmanypeoplesaythatcheeseis thehardestthingtogiveupastheytransition.Of course,animalcheeseisnotonlywrongfroman animalrightsview,itisahealthdisaster.Luckily, moreandmoregreatanimalfreealternativesare lettingushaveourcheeseandeatit,too.Oneof thegreatcompaniesmakingtastycheeseis WayFare.WayFaremakestheirproductswith oatmealasoneofthekeyingredients,whichlets themkeepitsoyfree(anddelicious). Asofthiswriting,WayFarehasfiveproducts:a sourcream,cheddardip,cheddarspread,Mexi cheddardrip,andahickorycheddarspread.Ihave notyethadthesourcreamsinceitisntinmyarea, butIhavesampledthedipsandspreads.Thedips haveasoftertexture,thinksourcream.The spreadsarelikeacreamcheeseorthickhummus.I cannotstopeatingthehickorycheddarspread seriously.Itisaddictive!Itiscreamy,smoky,and hasanicecheddartaste.Itiswonderful,andworth trackingdown.MyhusbandandIarepolishingoff thehickorycheddarasIwrite,becauseonceyou start,youcannotstop.Themexicheddardipisless addictive.Tome,ithasaslightlystrongflavorof
cuminwhenyoufirstdigin.However,afterafew bitesthatrecedesandyoujustgetthecreamy tastinessofthecheese.Itwouldbeperfectfor makingabigpileofvegannachos.Thecheddar spreadisalotlikethehickoryspread,onlywithout thesmokiness.Ilikedit,butIthinkitneedstobe usedinsomething,ratherthaneatenalone.One suggestionwouldbetoputitoutforguestswith somegoodcrackersandslicesofTofurkeysausage thathavebeenskilletbrowned.Onitsown,itjust doesnotillicitanyawe. Overall,Iwasimpressedwiththetextureand cleantastethatWayFarehasmanagedtocreatein itscheesedipsandspreads.Theyarecreamy,tasty andslightlyaddictive.Itisalsogreatthattheyare freeofmanyallergens,suchassoyandwheat. Overall,theyreaverysafebetjustdontgetthe hickoryifyouareonadiet,becauseyouwilleatit all! Recommended. TheReviewer Madelynisabusyculinary instructorteachingpeople
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thatveganfoodisnotonlytasty,itisfillingand comforting,too.Sheisworkingontryingtogeta fewofherownwebsitesupandrunning,chasing afteratribeofverybadcats,andmakingdelicious desserts.Shecanbereachedat madelyn@veganculinaryexperience.com.
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Recipe Index
Clickonanyoftherecipesintheindextotakeyoutotherelevantrecipe.Somerecipeswill havelargewhitesectionsaftertheinstructionalportionofthem.Thisissoyouneedonlyprint outtheingredientandinstructionalsectionsforeaseofkitchenuse.
Recipe
Burgers BBQBurgerwithMarinatedOnion Rings BurgerallNorma ChimichurriBurger ClassicBurgerwithSeitan EggplantBurgerswithToasted CuminKetchup FastSmokyMushroomBurgers GreekBurger GreenOliveChorizoBurger NewOrleansSliders PattyMeltswithLentilPeanut BurgerandCrispySage RawBurger SmokehouseBaconBurger SouthwesternBurger SunnyBurger TofuSteakBurger TheFabulousBurger SeitanPatty BlackBeanPatty MushroomVeggieBurger BlackBeanQuinoaBurger Fries,OnionRings,&PotatoChips ClassicFrieswithGarlicFries Option CajunspicedOvenFries GrilledSteakFries SweetPotatoFries OnionRings CrackedPepperPotatoChips RawOnionRings
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Recipe
Buns ClassicBurgerBun PotatoBun Condiments BalsamicKetchup AioliDijon PickledOnions SweetPickles PiquilloPepperAioli SerranoRelish HerbedSunflowerCheese SweetMustard Shakes,Smoothies,&Desserts CheesecakeShake ChocolateRaspberrySmoothie CoconutAlmondShake PeanutButterChocolateShake RaspberryBananaNoguiltShake SpicyMangoShake StrawberryMilkshake LimeRaspberryCheesecake ReesesPeanutsinaGlass PeachSmoothie StrawberryCreamCheesePie Miscellaneous CashewCheeseSauce CheesyStuffedTomatoes
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March 2011 | 58
BBQ Burger with Marinated Onion Rings

Type: Burger Serves:4 TimetoPrepare:10minutesifyouuseapremadepatty(plustimefortheonionringstomarinate),or 20minutesifyoumakeyourownpatty Ingredients TheBurger ofaredonion,slicedintothinrings Whitevinegar 4buns,toasted 4veganburgerpatties(seebelowfortheperfectblackbeanburgerpatty) 2tsp.ofoliveoil cupofBBQsauce 3tbsp.ofchoppedparsley ThePatty 1cupsofrinsed,cookedblackbeans 2tbsp.ofpaprika 2tsp.ofgroundcumin tsp.ofsalt ofaredonion,minced 1cupsofoatflakes Instructions MakingtheBurgers Slicetheredonionintorings. Marinatetheringsinwhitevinegarforatleast4hours. Toastthebunsoveramediumhighheatinadrypanforabout30secondsorintheovenon 325degreesfor2minutes. Makethepatties(seebelow)oruseapremadepatty. Sautthepattiesin2tsp.ofoliveoiloveramediumhighheatuntillightlybrownedonboth sides. Reducetheheattomedium. AddtheBBQsaucetothepanandquicklyflipthepattiesacoupletimestomakesureeach sidegetscoatedinsauce. Alloweachsidetocookinthesauceforabout30seconds. Addthepattiestothebunsandtopwiththemarinatedonionrings. Choptheparsleyandgarnishwiththeburgerwithparsley. MakingthePatties Rinsetheblackbeansandallowthemtodry. Smashtheblackbeansintoathickblackbeanpaste. Addthepaprika,cumin,andsaltandworkthemintotheblackbeanpastebyhand. Mincetheonionandworkthatintotheblackbeanpastebyhand. Pulsetheoatsacoupletimesinafoodprocessoruntilroughlyground(makesureitdoesnt turnintooatflour).
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick
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Worktheoatsintotheblackbeanpasteuntilyouhaveatightdough. Formthedoughintopatties. Tapthesidesofthepattysothepattiesdonttaperattheedges.

March 2011 | 60
LowfatVersion
Insteadofsautingthepattiesinoil,baketheminacoveredbakingdishon325degreesfor15 minutes.
RawVersion
Useyourfavoriterawpatty(seetherawburgerpattyrecipeinthisissue).Marinatetheonionsin rawapplecidervinegar.TomaketheBBQsauce,puree4Romatomatoes,1tbsp.ofrawapplecider vinegar,1tsp.ofgroundyellowmustardseeds,1tbsp.ofrawagave,1tbsp.ofoliveoil,tsp.ofsalt, andtsp.ofgroundallspice. KitchenEquipment SautPan Spatula Knife CuttingBoard MixingBowltomarinatetheonionrings MeasuringCup MeasuringSpoon Presentation Dontjustploptheonionringsontotheburger.Arrangethemso theyareproppedagainsteachother,creatingheightontheburger. Whenyougarnishwithparsley,slowlyrubtheparsleybetweenyour fingersasyoumoveacrosstheburgersotheparsleydoesnot clump. TimeManagement OncetheBBQsaucehitsthepan,quicklyfliptheburgers,butbecarefulnottobreakthepatties.The sauceshouldjustbegintocaramelizeandthenyouneedtogetthepattiesoutofthepan immediately. ComplementaryFoodandDrinks Garlicfriesdressedwithfreshlycrackedblackpepperandmincedoreganomaketheperfect companiontothisburger.
March 2011 | 61
WheretoShop
Alloftheseingredientsarefairlycommon.However,whenshoppingforBBQsauce,payclose attentiontotheingredientsontheback.Naturalflavorsisusuallyanindicatorofanunlistedanimal ingredientandsomeBBQsaucesuseanchoviesforsaltiness. HowItWorks Theburgerisputtogetherwithafewsimpletechniques.First,BBQsauceisaddedjustlongenough togetittosticktotheburgerandlightlycaramelizeit.Thiskeepstheburgermoistandgivesitajuicy texture.Caramelizingthesaucetoomuchdriestheburgerout.Marinatedonionringsgiveashotof aciditytotheburgerandredonionisusedforcolor.Freshparsleyfinishesitoffwithmorecolorand minorherbalnote. Withthepatties,thebeansshouldberelativelydry.Thisminimizestheamountofoatsneeded, allowingtheflavorofthebeans,paprika,andcumintoshinethroughinsteadofbeingdominatedby anoatflavor.Oatsareusedbecausetheycomplementtheblackbeanflavor.Theyarecoarsely groundsothathugeflakesofoatsdontshowupintheburger,buttheyarentgroundsomuchthat theybecomeaflourbecausethetextureofafinegrainedflourusuallymakesaburgergummy.The groundoatsareaddedlastsothatthespicesandonioncanbethoroughlyincorporatedintotheblack beanpaste,whichcanbeaproblemifthepattyisalreadytightenedbytheoats. ChefsNotes ImahugefanofBBQ,sothisburgerwasanaturalwinnerforme.WhatIdidntexpectwhenI createdtherecipewasthepatty,whichturnedouttobethebestburgerpattyIveevermade. NutritionFacts(perserving) Calories464 CaloriesfromFat72 Fat8g TotalCarbohydrates76g DietaryFiber14g Sugars8g Protein22g Salt424mg InterestingFacts Blackbeansareabout30%proteinandincrediblyhighinfiber.

March 2011 | 62
Burger alla Norma

Type:Burger Serves:4 TimetoPrepare:40minutes Ingredients 1large,wideeggplant,sliced 1largetomato,sliced 2clovesofgarlic,sliced 1tbsp.ofoliveoil tsp.ofsalt tsp.ofcrackedblackpepper 1tbsp.ofchoppedfreshoregano 812largebasilleaves Veganmozzarella 4buns(bottomsonly) Instructions Slicetheeggplantinto1roundsandkeepthefourlargestpieces. Slicethetomatointothickrounds,abouteach. Slicethegarlic. Tosstheeggplant,tomatoes,andgarlicintheoliveoil,salt,pepper,andoregano. Bakethison400degreesfor2025minutes. Slicethemozzarellauntilyouhaveenoughslicestothoroughlycovereacheggplant. Createfourstackswithabottomlayerofeggplant,amiddlelayerofmozzarella,andatoplayerof tomato. Returnthistotheoveninacoveredbakingdishfor5minutes(justlongenoughtosoftenthecheese, butnotthoroughlymeltit). Whilethisisbaking,toastthebunsinadrypanoveramediumheatforabout30seconds. Placeeachstackonabunandtopwith23basilleaves.

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LowfatVersion
Insteadofbrushingtheeggplantwitholiveoil,youcanbaketheminalayerofwaterorbrothina coveredbakingdish.Theywonthavethesamelushtaste,buttheyalsowonthavethefat.Omitthe veganmozzarellaanduseathinsliceofextrafirmtofumarinatedinlightlemonjuice,salt,andwater solution(usecupofwater,juiceof1lemon,andtsp.ofsalt,mostofwhichwillgetwashed away).
RawVersion
Heavilysalttheeggplantslicesandputaweightonthem.Allowthemtositforabout4hours.Usea sunflowerseedandcashewcheesepureedwithatouchofsaltandthejuiceofofalemonforthe mozzarella. KitchenEquipment CoveredBakingDish Oven Knife CuttingBoard MeasuringSpoon Presentation Thisburgercanbeservedopenfacedorclosefaced,butthekeyto makingitlookniceistogetjustabitofmeltedmozzarellatoooze downthesidesoftheeggplantandtochooseabunthatdoesnot overwhelmtheeggplantwithitssheersize. TimeManagement Thetricktothisburgeristogettheeggplantmostlycooked,sothatyoucanfinishitoffwiththe mozzarellaandtomatowithoutovercookingthose.Ifyouputthemallinatthesametime,the tomatowillburnandthemozzarellamayturnwatery. ComplementaryFoodandDrinks ThisdefinitelydeservesaglassofItalianredwineandasideofgarlicfries.
March 2011 | 64
WheretoShop
Lookforeggplant(aubergine)thatisaswideaspossible,soyoucangetawide,thickburgeroutofit. Theskinshouldbelustrousandtight.Thetomatoshouldalsobefirm,sothatitcanmaintainits shapewhenitbakes.MyfavoritevegancheesetousewiththisburgerisTeese,whichcanbe orderedonlineandalsofoundinplaceslikeWholeFoods.Ifyoucantfindit,tryFollowYourHeart. Approximatecostperservingis$2.00. HowItWorks Aproperlycookedeggplantisbothheartyandlush,whichcanbeachievedbycookingitata moderatelyhightemperatureinacovereddish.Withoutcoveringthebakingdish,theeggplanthasa tendencytodryoutandaburgershouldbejuicy!Thetomatoandmozzarellaareaddedtowardsthe endofthecookingprocesssothattheycansoften,butnotoverlycook. ChefsNotes ThisrecipeisbasedonanItaliandishcalledPastaallaNorma,deconstructed,andreassembledinto burgerform! NutritionFacts(perserving) Calories230 CaloriesfromFat90 Fat10g TotalCarbohydrates28g DietaryFiber6g Sugars7g Protein7g Salt388mg InterestingFacts PastaallaNormaisquintessentialSicilian,showcasingsimplerecipeswithalovingtreatmentofthe ingredients.

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Chimichurri Burger
Type:Burger Serves:2 TimetoPrepare:10minutes Ingredients TheBurger 2buns,toasted 2veganburgerpatties 1tsp.ofoliveoil 1largeroastedgreenchile(suchasaHatchchile)orcupofroasted,dicedgreenchiles 46rawBrazilnuts,chopped Option:2slicesofwhitevegancheese TheSauce 1cupofchoppedflatleafparsley 2tbsp.ofwhitevinegar(whitebalsamicmakesthebestsauce) 1tbsp.ofoliveoil 2clovesofgarlic tsp.ofcrushedredpepperflakes tsp.ofcrackedblackpepper 1/8tsp.ofsalt Instructions Toastthebunsoveramediumhighheatinadrypanforabout30secondspersideorintheovenon 325degreesforabout1minute. Overamediumheat,sautthepattiesintheoiluntilbrownonbothsides. Option:Brushthepattieswithoilandgrillthemoverwoodfiregrillforasmokyflavor. Option:Ifyouusethecheese,cookonsideoftheburger,flipit,lowertheheattomedium,addthe cheese,coverthepan,andcooktheothersideoftheburgerforabout2minutes. ChoptheroastedchileintolargepiecesandgivetheBrazilnutsaroughchop. Pureealltheingredientsforthesauce. Dressthepattieswiththesauce,thenthechiles,andthentheBrazilnuts.

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LowfatVersion
Omittheoilfromthechimichurrisauce.IfyouwanttoomittheBrazilnuts,addafewslicesofcelery togetthecrunchbacktotheburger.
RawVersion
Useyourfavoriterawpatty(seetherawpattyrecipefromthisissue)andyourfavoriterawflatbread oralargelettuceleaf.Insteadofaroastedchile,useachoppedHatchorpoblanochile.The chimichurrisauceshouldremainasis.Therawversionofthisgoesincrediblywellwithasunflower seedcheese. KitchenEquipment SautPan Spatula Blender MeasuringSpoon MeasuringCup Knife CuttingBoard Presentation Theburgerhasaveryenticinglooktoit,soIusuallyservethetopof thebunontheside.Youcanalsodrizzlesomechimichurrisauceon theplateand/orgarnishtheplatewithafewextrachoppedBrazil nuts. TimeManagement Thisburgerissuperfasttoputtogether,sothereisntmuchtoworryaboutinthewayoftime management. ComplementaryFoodandDrinks Theburgerisspicy,soserveitwithasweetdrink,butonethatsnotacidic.Tryasweetteaora blendedwatermeloncooler.
March 2011 | 67
WheretoShop LargeroastedchilescanusuallybefoundintheMexicanaisleofyourlocalgrocerystore.RawBrazil nutscanbefoundatTraderJoesandalsoinstoresthatsellitemsfrombulkbins,likeWholeFoods. Approximatecostperservingis$2.00. HowItWorks Theroastedchileprovidesasoft,lushtexturetotheburgerandasmooth,semisweetflavorwhile theBrazilnutsgivetheburgersomecontrastingcrunch.Thechimichurriisbasicallyaparsleypuree madetangywiththevinegarandsmoothedoutwiththeoliveoil.Itsanexplosiveflavorthatbrings theburgertolife. ChefsNotes WhenIfirstmadethisburger,Ithoughtthechimichurrisaucewouldbethestaroftheburger,butit actuallyturnedouttobethetrinityofthesauce,theroastedchile,andtheBrazilnuts.Withoutone ofthoseingredients,theburgerisgreatlydiminished. NutritionFacts(perserving) Calories432 CaloriesfromFat180 Fat20g TotalCarbohydrates35g DietaryFiber11g Sugars3g Protein28g Salt635mg InterestingFacts ChimichurrishowsitsSpanishrootswiththestronguseofvinegarinthesauce.

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Classic Burger with Seitan

Type:Burger Serves:4 TimetoPrepare:20minutes Ingredients ThePatty 2cupsofgroundseitan 2tbsp.ofmincedparsley tsp.ofsalt 1tsp.ofcrackedblackpepper 2cupsofcubedbread,moistened 2tsp.ofoil TheBurger 1cupofshreddedlettuce 1largetomato,sliced 1216pickleslices cupofketchup cupofmustard cupofveganmayonnaise Option:4slicesofveganAmericancheese 4sesameseedbuns,toasted Instructions MakingthePatty Pulseseitaninafoodprocessoruntilyouhaveabout2cupsworthwithagroundround texture. Mincetheparsley. Combinetheseitanwiththeparsley,salt,andpepper. Cubethebreadandmoistenitwithwater. Smashthebread. Combinethesmashedbreadwiththegroundseitanuntilyouhaveafairlyuniform distribution. Formthismixinto4thick1pattiesandpatthesides,sothepattiesdonttaperattheedges. Inanironskillet,heattheoiltoamediumhighheat. Sauteachpattyforabout2minutesperside. Option:Ifyouusethecheese,sautonesideofthepatty,flipit,addthecheese,andcover theskillet. FinishingtheBurger Shredthelettuce. Slicethetomato. Toastthebunsinadrypanoveramediumheatforabout30secondsorintheovenon350 degreesforabout1minute. Addanyoftheburgerfixingsyoulikeandassembleyourburger!

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LowfatVersion
Insteadofsautingthepatties,lineabakingdishwithparchmentpaper.Coverthebakingdishand bakethepattieson350degreesfor20minutes.Omittheveganmayonnaise. KitchenEquipment MeasuringCup MeasuringSpoon Knife CuttingBoard FoodProcessor IronSkillet Spatula SmallSpatula Presentation Thisburgerdoesntneedafancypresentation.Justgivetheburgera gentlesqueezeonceitsplatedtohelpalltheingredientsstay together(althoughitmaygetmessyanyway,dependingonhow muchyoustuffitwithgoodies!). TimeManagement Thetwominutecooktimeisabitofabestguess.Thesizeofthepattyandthewidthofyouriron skilletwillheavilydeterminethecooktime.Thekeyistolookforjustabitofcrispnessontheburger. Onceyouvegotthat,itstimetoflip. ComplementaryFoodandDrinks Icecoldbeerandpotatochipsorfriesaretheclassicsidesforthisburger.Tryfriesdressedwith cayennepepperandgarlicandanIndianPaleAlefortheidealmatch. WheretoShop SeitancanbefoundatWholeFoods,Asianmarkets,andothermarketswithhealthyeatingsections. TraderJoesalsohasbeefstripswhichcanbeusedjustliketheseitan.Therestoftheingredients arefairlycommon.Approximatecostperservingis$2.50.
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HowItWorks
Gettingtherightgrindontheseitanisoneofthekeystothisrecipe.Toolargeanditdoesntstick together.Toosmallandtheburgerhasaboring,homogenoustexture.Theotherkeyisgettingthe breadmoistenedtotherightlevelsothatitproperlybindstheseitantogetherwithoutbeingtoowet. Ifyougetthosetwopartsright,thisburgercomestogetherinasnap. ChefsNotes Mywifesaidthisisabsolutelythebestveggieburgersheseverhad! NutritionFacts(perserving) Calories450 CaloriesfromFat99 Fat11g TotalCarbohydrates55g DietaryFiber6g Sugars11g Protein34g Salt735mg InterestingFacts SeitanwasinventedbyBuddhistmonkssothattheycouldforgomeatwithoutforgoingtheirfavorite dishes.

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Eggplant Burgers with Toasted Cumin Ketchup

Type: Sandwich Serves:4 TimetoPrepare:15minutes Ingredients 1large,wideeggplant,slicedintorounds 1tbsp.oftoastedsesameoil tsp.ofsalt 1tsp.ofwholecuminseeds cupoftomatopaste 2tbsp.ofbalsamicvinegar 1cupofarugula 2bunsor4slicesofbread(kalamataolivebread,roastedgarlicbread,andfocacciaallmakegreat burgerbunsforthisrecipe)* Instructions Slicetheeggplantintothickrounds. Bringtheoilandsalttoamediumhighheat. Oncetheoilishot,addtheeggplantandsautbothsidesuntilsoftandwellbrowned. Option:Ifyouneedtofurthersoftentheeggplant,butitsgettingtobrowned,youcanaddathin layerofwatertothepantofinishitoffbysimmering. Toastthecuminseedsoveramediumheatinadrypanforabout3minutes. Grindthetoastedcuminintoapowder. Combinethetomatopasteandbalsamicvinegar. Toastthebunsorbread. Spreadtheketchuponthebread,placetheeggplantslicesonthebread,andtopwitharugula. *Thesearemeanttobeservedopenfaced,whichiswhythereareonlytwobuns/fourslicesofbread intherecipe.However,ifyoupreferaclosedsandwich,usefairlythinlyslicedbread.
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LowfatVersion
Insteadofsautingtheeggplantinoil,sautthemonbothsidesinadrypanuntiltheyarelightly browned,thenaddathinlayerofwatertothepantosoftentheeggplantslicesbysimmeringthem.
RawVersion
Useasundriedtomatopureefortheketchup.Tosoftentheeggplant,salttheeggplantandplacea heavyweightovertheslices.Allowthistositforacouplehours,thenrinsethesaltofftheeggplant. Servethisoverarawbreadorinalettucewrap. KitchenEquipment SautPan Spatula Knife CuttingBoard SpiceGrinder MeasuringCup MeasuringSpoon Presentation Iliketousebabyarugula.Itssmallandlight,soyoucancreate heightontheburgerbyheavilygarnishingitwiththearugulaor createasplashofgreenbylightlygarnishingit.Iprefertheheavy garnish,butthepictureusesthelightonesoyoucanstillseethe eggplantpatty. TimeManagement Theeggplantpattieswilllastforoveraweekintherefrigerator,soyoucandoalotoftheseburgers atonceinawidepan,savingthemtoeatthroughouttheweek. ComplementaryFoodandDrinks Servethiswithasideoforangesweetpotatochipsandanicecoldale! WheretoShop BabyarugulacanbefoundcheaplyatTraderJoes.Youcanalsogetagoodbreadorbunthere.
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Whenshoppingfortheeggplant,lookforatight,shinyskin.Approximatecostperservingis$1.00. HowItWorks Toastedsesameoilisusedtogivetheeggplantabitmoredepthoftastethanoliveoilwouldgive, thougholiveoilwillworkjustfine.Theoilneedstocometotherightheatbeforetheeggplantis added,orelsetheeggplantwillabsorballtheoilbeforeitproperlycooks.Balsamicvinegarisusedin theketchuptogivetheketchupaburstofflavorthatanormalvinegarwouldnotimpart.Arugula lendsnotonlyapepperytastetotheburger,butalightpresentation.Finally,theseareservedopen facedsothatthebreaddoesnotoverwhelmtheeggplantpatty. ChefsNotes TheseburgersareabsolutelyoneofthebestburgerrecipesIvecreated.Theyarehugehitsnotonly withadults,butwithkids,aswell,whichsurprisedme. NutritionFacts(perserving) Calories148 CaloriesfromFat36 Fat4g TotalCarbohydrates22g DietaryFiber8g Sugars6g Protein5g Salt299mg InterestingFacts Manyrecipescallforeggplanttobesaltedandallowedtosittodrawoutthebitterness.However, thisisnotnecessarywithaproperlycookedeggplant.

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Fast Smoky Mushroom Burgers

Type:Burger Serves:2 TimetoPrepare:10minutes Ingredients 6creminimushrooms,sliced 2clovesofgarlic,minced tsp.offreshthyme 1tsp.ofoliveoil tsp.ofLiquidSmoke 1/8tsp.ofsalt 2veganburgerpatties cupofDaiyawhitecheese 2buns,toasted Option:2largeleavesofSwisschard,slicedandwilted Instructions Slicethemushrooms,mincethegarlic,andcombinethemwiththethyme,thensetthemaside. Bringtheoil,LiquidSmoke,andsalttoamediumhighheat. Sautthepattiesuntiltheybrownonbothsides. Reducetheheattomedium. SprinkletheDaiyacheeseonthepattiesandcoverthepan. Keeptheburgersontheheatinthecoveredpanforabout1minute. Keeptheheatgoingandplacethepattiesonthebuns. Addthemushrooms,garlic,andthymetothepanandsautuntilthemushroomsarejustsoft(about 2minutes). Topthepattieswiththemushroommix. Givetheburgersagentlepress. Option:Ifyouwanttoaddthewiltedchard,slicetheleavesandreducetheminthepaninwhichyou cookedthemushrooms.Thechardwilltakeabout5minutestoproperlyreduce.Onceyouaredone, toptheburgerswiththem.

March 2011 | 75
LowfatVersion
OmittheDaiyacheese.Cookthemushroommixfirst,thencooktheburgers,keepingeverythingata mediumheat.Therewillbejustenoughmoistureinthepantogetadecentsautgoing,butnotso muchthatthepattiesbecomemushy. KitchenEquipment Knife CuttingBoard SautPanwithLid MeasuringSpoon Spatula Presentation Thisisoneofthoseburgersthatshouldbesqueezedjustabitsothe juicefromthemushroomspenetratesthebun.Garnishtheplate withsomechoppedcurledleafparsleytogetsomegreenonthe plate. TimeManagement Thisgoesquickly,butIfindthepattiesbrownbetterifIsautthembeforesautingthemushrooms, sothecookingordermatters. ComplementaryFoodandDrinks Servethiswithasidesaladwitharoastedredpeppervinaigretteandsomecrackedpepperpotato chips. WheretoShop Alloftheseingredientsarefairlycommon,thoughCostCohasagreatpriceonBocaburgers,ifyou preferthose.Approximatecostperservingis$2.00. HowItWorks Thisisbasicallyaclassicmushroomburger,withacoupletwists.Thymeisusedtoprovideadeep herbalnoteandalsobecauseitcanaccenttheflavoroftheLiquidSmoke.SpeakingofLiquidSmoke,
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thatstuffispowerful,whichiswhysolittleisused.TheDaiyaisusedbecauseitmeltswellandbinds themushroomstothepattiesjustabitwhentheburgerispressed. ChefsNotes Ilovesmokyfoods,butsometimesIdontwanttogetmygrillgoing.Ijustwanttositdownandeat! Thisburgerisanicecompromise. NutritionFacts(perserving) Calories324 CaloriesfromFat72 Fat8g TotalCarbohydrates37g DietaryFiber8g Sugars3g Protein26g Salt720mg InterestingFacts Liquidsmokeiscreatedbycondensingsmokeasmuchaspossible,thenpassingthatthroughwater. Thewaterpicksupthesmokyparticlesasthesmokemovesintoit.

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Greek Burger
Type: Burger Serves:3 TimetoPrepare:15minutes Ingredients ThePatty 1cupofgroundseitanorveggiecrumbles tsp.ofcrackedblackpepper 2tsp.ofchoppedfreshoregano 1cupofcubedwholewheatbread Water Option:cupofcrumbledsoyfeta 2tsp.ofoliveoil TheSauce 3tbsp.ofplainsoyyogurt 3tbsp.ofvegansourcream 1cloveofgarlic Juiceof1lemon ofacucumber,peeledandchopped Pinchofsalt Pinchofgroundwhitepepper 1tsp.offreshdill TheBurger 3buns,toasted 9orsofreshredonionringsor68tbsp.ofdicedredonion 1largetomato,chopped 1012kalamataolives,chopped Instructions Grindtheseitaninafoodprocessoronalowspeeduntilyouhavegroundround. Combineitwiththepepperandoregano. Cubethebreadandmoistenituntilthebreadisslightlydamp,butnotsoggy. Combinethebreadandseitantogether,pressingitintoaburgerdough. Make2thick(about)burgerpattieswithitandsetitaside. Option:Ifyouareusingthesoyfeta,makesureitiscrumbledandmixitintotheseitanbefore mashingeverythingupwiththebread. Sautthepattiesoveramediumheatintheoliveoilforabout2minutesperside. Pureealltheingredientsforthesaucetogether. Toastthebuns. Slicearedonionintoafewrings. Chopthetomatoandolives. Addthepattiestothebuns,topwiththesauce,thenaddthetomatoesandolivesnext. Finishtheburgeroffwiththeonionringsorthedicedredonion.

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LowfatVersion
Omitthevegansourcreaminthesauceandbakethepattiesinacoveredbakingdishlinedwith parchmentpaperon325degreesforabout20minutes.Theparchmentpaperkeepstheseitanfrom stickingandburningtothebakingdish.
RawVersion
Useyourfavoriterawpatty.Forthesauce,usecupofcashewcream(madebysoakingcashews andpureeingthem).Useathickleafoflettuceforthebunoryourfavoriterawcracker,thoughI thinkitgoesbestwiththelettuce. KitchenEquipment MixingBowl SautPan Spatulaforthepatties SmallSpatulaforthesauce FoodProcessor MeasuringCup MeasuringSpoon Knife CuttingBoard Presentation ThisisoneofthoseburgersIlikemessy!Letthesaucerundownthe sideoftheburgerabit.Theresjustsomethingaboutamessy burgerthatlooksincrediblyappetizing.Ifyouwantsomemore color,youcandosomechoppedparsley. TimeManagement Tosavetime,useaprepackagedseitanoreventakeacompleteshortcutanduseveggiecrumbles, thoughIprefertheflavoroftheseitanbetterwiththisrecipe.Regardlessofwhichoneyouuse,the pattiesonlytakeafewminutestoassemble.IfyoulikethemandwanttomakeabigbatchofGreek pattiestouseinlaterrecipes,formallthepattiesandthenwrapthemindividuallyinplasticwrapfor storageintherefrigerator.Thiswillhelpthemkeeptheirshapeandstaymoist.
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ComplementaryFoodandDrinks
Servethiswithskordalia,alemongarlicpotatodipandasmallsidesaladloadedwithkalamataolives garnishedwithpinenuts. WheretoShop Plainsoyyogurtshouldbeavailableatmostgrocerystores.Vegansourcreamcanusuallybefound atWholeFoodsandmostotherstoresthathaveahealthyeatingsection,includingmany conventionalmarkets.WholeFoodsisalsothegotoplaceforveganfeta.IusuallyuseSunergias feta.Therestoftheingredientsarefairlycommon.Approximatecostperservingis$3.00. HowItWorks Thegroundseitanusedinthepattyshouldbemoistandwillhaveaverymeatytexture.Ifyou makeyourown,youcaneveninfuseitwithwhateverflavorsyouwish!Moistenedbreadisthenused tobindthegroundseitantogethertocreateathick,juicypatty.Toaddmoreflavortothepatty,lots oforeganoandpepperisused.Infact,itmayseemliketoomuch,butthepattywillcuttheflavorsof thoseingredients,sogoingoverboardabitwillactuallycreateabalancedflavorinthefinished product. ThesauceisbasicallyavegantzatzikisauceandthegarnishisadeconstructedGreeksalad.The saucemakestheburgerlushandcreamyandaddssomeaciditytomakeeverythingspringtolife whiletheGreeksaladgarnishgivescrunchandfreshnesstotheburger. ChefsNotes WhenIusedtoeatdairy,Iwouldmakeburgerpattiesandmixfetaorbluecheeseintothepatty, whichwaspartoftheinspirationforthisburger.Infact,Ialmostalwaysmakethisrecipewiththe soyfeta.Itsgotatanginessthatmakesthepattyexplodewithflavor! Ifyoudontlikeusingsoydairyproducts,tryalemontahinisauceinsteadofthetzatziki. NutritionFacts(perserving) Calories443 CaloriesfromFat117 Fat13g TotalCarbohydrates50g DietaryFiber7g Sugars12g Protein24g Salt605mg
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InterestingFacts
Themodernincarnationofthehamburgerwasinventedinthelate1880s,thoughthereisdispute betweenwhodidit.SomeclaimitwascreatedbyTexanFletcherDaviswhileothersclaimitwas createdbytheMenchesbrothersoutofOhio.

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Green Olive Chorizo Burger

Type: Burger Serves:4 TimetoPrepare:30minutes Ingredients ThePatty 12greenolivesstuffedwithgarlic,chopped cupofrolledoats 1cupofcooked,rinsedwhitebeans(preferablyborlottibeans) 1cupofsoychorizo 2tsp.ofsmokedpaprika 1tbsp.ofSpanisholiveoil TheAioliSauce 6tbsp.ofveganmayonnaise 2clovesofgarlic 1/8tsp.ofsalt tsp.offreshlygroundblackpepper Juiceofofalemon Option:Pinchofsaffron TheBurger 4buns,toasted 23ringsofSpanishonionperburger 2tbsp.ofchoppedparsley 2smallRomatomatoes,sliced Instructions MakingthePatties Choptheolives. Coarselygrindtheoatsbypulsingtheminafoodprocessorafewtimes. Smashthebeans. Combineallthepattyingredientsuntileverythingisthoroughlymixedanddenselypacked. Formthedoughinto4patties,thick. Sautthepattiesoneachsidefor2minutesoveramediumheatintheoliveoil. MakingtheAioli Pureealltheingredientsfortheaioli. FinishingtheBurger Toastthebunsoveramediumheatinadrypanforabout30seconds. CutaSpanishonionintorings. Choptheparsley. Slicethetomatoes. Addthepattiestothebottombun,topwiththesauce,thenaddthetomatoes,thenonion rings,andthenparsley.
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LowfatVersion Tomakealowfatversion,youllneedtomakeyourownchorizo.Allthecommercialonesare relativelyhighinfat.Take1cupofyourfavoriteveggiecrumblesandmarinatethemin1tbsp.of chilepowder,1/8tsp.ofcloves,1/8tsp.ofcinnamon,tsp.ofblackpepper,tsp.ofcumin,1tsp. ofdriedoregano,and3tbsp.ofapplecidervinegar.Tossthecrumbleswithalltheseingredientsand letthemsitforacouplehours.Ifyouareusingdriedcrumbles,addjustenoughwatersothe crumbleswillmoisten.Fortheaioli,useNayonaisefortheveganmayonnaiseandbakethepattieson 350degreesfor20minutesinsteadofsautingthem. KitchenEquipment FoodProcessor MeasuringCup MeasuringSpoon Knife CuttingBoard SautPan Spatula Blender Presentation Iusuallyservethisclosefaced,sothetomato,onion,andaioli flavorscanpenetratethetopbun.Toaddsomecolor,Isuggest usingsomeextrachoppedparsleyasasprinkledgarnishforthe plate. TimeManagement Thepattiesonlytakeafewminutestoassemble.Ifyoudontwanttochopallthoseolives,youcan doitbypulsingtheminafoodprocessorafewtimes.However,youshouldgrindtheoatsbeforeyou dothat.Thedryoatscaneasilyberemovedfromthefoodprocessorwithoutaffectingthechopon theolives,buttheconverseisnottrue. ComplementaryFoodandDrinks Servethiswithaglassofsangriaandasideofgreenolivesandhot,pickledchiles. WheretoShop TraderJoescarriesmyfavoritebrandofsoychorizo,thoughseveralvarietiesareavailableatplaces
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likeWholeFoods.Youcanalsogetthegreenoliveswhileyourethere,aswellasrelatively inexpensivesaffron.Thatsnotalwayseasytocomeby!Approximatecostperservingis$3.00. HowItWorks EventhoughthechorizousedisaMexicanstylechorizo,Iwantedtherestoftheburgertobe reminiscentofaveggiepaella,sotheburgerusesfreshtomato,Spanishonion,whitebeans,and plentyofgreenolives.Thebeansmashupnicely,creatingabinderforalltheingredientswhilethe oatsfirmupthemashedbeanssothatthepattycanmaintainitsshape.Becausetheburgerhas strongflavors,itneedsastrongsauce.Theaiolidoesjustthatandthelemonaccenthelpsbrighten theburger. ChefsNotes Thepattyrecipecanactuallybeusedtomakemeatballsoryourownvegansausage,butIhaveto admittosimplyeatingitasis.Thatmeansalotoftherecipedoesntquitemakeittoburgerform whenImaround! NutritionFacts(perserving) Calories553 CaloriesfromFat153 Fat17g TotalCarbohydrates75g DietaryFiber11g Sugars8g Protein25g Salt953mg InterestingFacts SmokedpaprikaistraditionallyusedinSpanishchorizo,whichisahardsausage,asopposedtothe Mexicanvariety,whichisverysoftandcrumbly.

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New Orleans Slider

Type: Burger Makes:about24sliders TimetoPrepare:about10minutes,plusabout30minutescookingtimeforall24 Ingredients 1canofredbeansor2cupscookedredbeans cupsoatbran 1/2cupofcelery 1/4cupofredonion 1/4abellpepper 3clovesgarlic Saltandpepper teaspoonofdrythymeor1tablespoonoffreshthyme Instructions Cuttheceleryintochunks,andbellandchunktheonion. Removetheseedsfromthebellpepperandcutintochunks. Placethebellpepper,onion,garlic,andceleryinafoodprocessorandpulseuntilsmooth. Rinseandaddthebeans,salt,pepper,andthyme. Processuntilsmoothagain. Taketheingredientsout,thenaddthemtoabowlwiththeoatbran. Mixuntilcombined,thenshapethemixtureintolargewalnutsizedballs. Flattenslightlywithyourhands. Heataskilletovermediumhighheatandoncehot,placeyourslidersinthepan. Cookonbothsidesforabout35minutes,untiltheyarebrowned. Removefrompanandplaceonbuns,thenserve.

Recipe by Chef Madelyn Pryor
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KitchenEquipment Measuringcups,measuringspoons,foodprocessor,skillet Presentation ThisistheNewOrleansSliderservedwithAioliDijonandtopped withcoleslaw.Thecombinationisamazing. ComplementaryFoodandDrinks Theselittlesliderscaneasilybemadeintoregularsizedpattiesifyousochoose.Makethem whateversizewouldworkforyou!ThesearegreatwiththeAioliDijon,buttheywouldalsobegreat withovenfriestoppedwithaslightamountofapreparedNewOrleansstylespiceblend. WheretoShop Theseingredientscanbefoundinanymajorsupermarket. ChefsNotes Youcansubstituteoatmealfortheoatbran,justpulsetheoatmealinthefoodprocessorfirstto breakitdownalittle. NutritionalFacts(perserving)
Calories20 CaloriesfromFat2 FatPerSlider0g TotalCarbohydrates4g DietaryFiber1g Sugars.5g Protein3g Salt33mg InterestingFacts Everyonelovessliders,buttheyhavebeenmadefamousbyWhiteCastle.Ifyoucantfindsliderbuns, trimtheendsoffofgoodqualityhotdogbunsandtrimthemtofit.
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Patty Melt with Lentil Peanut Burger and Crispy Sage

Type:Burger Serves:4 TimetoPrepare:15minutes+1hourforthepatty Ingredients ThePatty 1cupsofwater cupofbrownlentils 1tbsp.ofsmokedpaprika Option:2tbsp.offreshoregano tsp.ofsalt cupofraw,unsaltedpeanuts Option:2tbsp.ofoilforsautingthepatties TheRestofthePattyMelt 34tbsp.ofchoppedsage 1onion,sliced 1tbsp.ofoil 4slicesofvegancheese 68tbsp.ofketchup 8slicesoftoastedbread(roastedgarlicbreadworksincrediblywell) Instructions MakingthePatties Bring1cupsofwatertoaboil. Addthelentils,smokedpaprika,andoptionaloreganoandstir. Returntoaboil,coverthepot,andreducetheheattolow. Cookthelentilsforabout20minutes. Oncetheyaredonecooking,addthesaltandpeanuts. Pureethemix,butdontworryaboutgettingitperfectlysmooth. Thelentil/peanutmixshouldbefairlydenseandtightandshouldhavesomepeanutchunks fortexture. Ifyouneedtotightenthemixmore,youcanaddmorepeanuts. Oncethemixcools,formitintopatties. BakingMethod:Lightlyoilabakingdish,placethepattiesinit,coverthedish,andbakethe pattieson350for30minutes. SautingMethod:Bring2tbsp.ofoiltojustaboveamediumheatandfrythepattiesoneach sideuntillightlybrowned. FinishingthePattyMelt Chopthesage. Slicetheonion. Overamediumhighheat,frythesageintheoiluntilitcrisps. Removeitfromthepanwithaslottedspoon. Addtheoniontothepanandsautituntilitlightlybrowns. Removethatfromthepan.
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Reducetheheattomediumlow. Addthepattiestothepanandtopeachwithasliceofvegancheese. Coverthepanandwaitabout1minuteforthecheesetomelt. Toastthebread. Placeeachpattyonasliceofbread,thenketchup,thenonion,thenthesage,andthentop withanothersliceofbread.

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RawVersion
Youcanmakeagreatrawversionofthisusingsproutedlentilsandrawpeanuts.Use1cupof sproutedlentilsandpureealltheingredientsforthepatties.Addatouchofwaterifnecessaryto createathick,tightdough.Dehydratethison104degreesfor6hourswithanherbedchivespread andchoppedsageontop.Oncethepattyisdone,topwithafewslicedonionsandplacebetween somerawbreadorthickrawflaxseedonioncrackers. KitchenEquipment PotwithLid MeasuringCup MeasuringSpoon BlenderorImmersionBlender SautPan Knife CuttingBoard Spatula SlottedSpoon BakingDish Oven Presentation Itypicallyservetheseopenfacedtoshowoffthedifferentcolors, fromtheburger,tothecheese,theketchup,andthebeautifulcrispy sage.Makesuretosprinklethesageontopinsteadofsmashingit ontotheburgertocreateamorevisuallyappealinggeometrytothe sandwich. TimeManagement Youcangetthesageandoniondoneandthebreadtoastedwhilethelentilsarecooking,sothatonce thepattiesaredone,itonlytakesafewminutestoassemblethepattymelts.Thereareacouple trickstoworkingwiththelentildough.First,pureeitwiththepeanutsassoonaspossibleonceit comesofftheheat.Thelentilswillbehot,theyllsoftenthepeanutsabit,andmakeiteasierto puree.Onceyouredonewiththat,allowthemixtositsoitcancool.Notonlydoesthismakeit easiertoworkwith,ittightensthedough.Stirthemixabitasitcoolstoquicklyreleaseheat.Ifyou liketheselentil/peanutpatties,youcanmakeanextralargebatchandstorethedoughwrappedin plastic.Itwilllastforacoupleweeksintherefrigeratorandwillbereadytobequicklyformedinto patties.Ofcourse,youcanalwaysskipthepattystepanduseastoreboughtveggieburger.
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Servethiswithasaladofcrispyromainehearts,roastedredpeppers,andmarinatedartichokehearts. Theacidityoftheartichokeswilloffsetthepattymeltandthelushnessoftheroastedredpeppers willcomplementit. WheretoShop Alloftheseingredientsarefairlycommon(evenvegancheeseisbecomingcommon!),thoughyou mayneedtogotoTraderJoesoramarketthatsellsnutsfrombulkbinstofindunsalted,raw peanuts.Ifyouwanttousethesaltedpeanuts,omithalfthesaltfromthelentils.Approximatecost perservingis$1.50. HowItWorks Lentilsareusedinthepattybecausetheyhaveaheartyflavor,buttheyalsopureeintoaverythick batter.Peanutsareaddedasabindersothatthepureedlentilscanretaintheirshape,butalso becausetheflavorgoesverywellwiththeketchupandsage.Thepeanutsshouldberawsothatthey havethemostbindingpower.Saltisaddedafterthelentilsarecookedbecausesaltaddedatthe beginningwilltoughenthelentilsandprolongtheircooktime.Thepattiesshouldtheneitherbe bakedorsautedtohelpthepattysetandmeldalltheflavors. Thesageisadded,notonlybecausethesageflavorcomplementsthepatty,butbecauseitgivesa uniquetwistontheclassicpattymelt.Thesageiscookedbeforetheonionsbecauseitminimizesthe amountofoilusedintherecipe.Thesageusesverylittleoftheoil,leavingenoughinthepanto finishofftheonion.However,iftheonionwascookedfist,mostoftheoilwouldleavethepanwith theonionandtherewouldntbeenoughtocrispthesage. Finally,itsimportanttoturnthepandowntomediumlowwhenmeltingthecheese.Otherwise, thereisagoodchancethebottomofthepattywillburnbythetimethecheesemelts. ChefsNotes Thiswasoneofmyfavoriteburger/sandwichrecipesoutoftheentireissue!Ilovedthecombination oftheketchupandsageandthepeanutflavorinthepatty.Therewasjustsomethingspecialabout thatcombo. NutritionFacts(perserving) Calories495 CaloriesfromFat171 Fat19g TotalCarbohydrates59g DietaryFiber15g Sugars8g
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Protein22g Salt868mg
InterestingFacts
WildpeanutsstillgrowinSouthAmerica,wherethepeanutwasfirstcultivated.

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Raw Burger
Type: Burger Serves:3 TimetoPrepare:10minutes+4hoursforthenutsandseedstosoak Ingredients ThePatty cupofBrazilnuts,soaked cupofsunflowerseeds,soaked cupofsundriedtomatoes tsp.ofcoarse,flakyseasalt tsp.ofcrackedblackpepper tsp.ofcrushedredpepper 3tbsp.ofmincedredonion 1cloveofgarlic,minced 1tbsp.ofmincedparsley TheBurger 6slicesofrawbreador3lettuceleavescutinhalf cupofspicysprouts 1largeRomatomato,sliced ofanavocado,sliced Option:68properlycuredblackolives,pittedandsplitinhalf Instructions SoaktheBrazilnutsandsunflowerseedsfor4hours,thendrainthem. Inafoodprocessor,grindthenuts,seeds,sundriedtomatoes,salt,pepper,andcrushedredpepper. Placethismixinamixingbowl. Mincetheonion,garlic,andparsley. Combinethiswiththenutandseedmix,stirringuntileverythingisroughlyevenlydistributed. Formtoballsandpressthemtogetherastightlyaspossible. Gentlypressthemintopatties. Option:Dehydratetheseat107degreesFfor3hours. Slicethetomatoandavocado. Servebetweenrawbread,crackers,orlettuceleaveswithspicysprouts,tomato,avocado,and optionalolives.
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KitchenEquipment
3MixingBowls FoodProcessor MeasuringCup MeasuringSpoon Knife CuttingBoard Presentation Thislookssoniceonitsown,itdoesntneedanyspecial presentation.
TimeManagement Ifyousoakthenutsandseedslongerthanthefourhours,youmayneedacoupleextrasundried tomatoestohelpbindeverythingtogether.Otherwise,thereisntalotoftimemanagementthat goesalongwiththisrecipe. ComplementaryFoodandDrinks Thepattiesaresmall,butincrediblyfilling,soyoullneedalightsidetogoalongwiththem.Consider asaladofmixedbabygreensdressedwithalightandspicycashewcreamandlemondressing. WheretoShop AlloftheseingredientscanbefoundatplaceslikeTraderJoes,WholeFoods,Sprouts,andanyother placethathasabulkbinsection.Approximatecostperservingis$3.00. HowItWorks Brazilnutsareusedbecausetheyhaveadeepflavorwithoutfeelingheavyhanded.Sunflowerseeds areusedbecausetheygrindsowellandprovideanalternatetexturetotheBrazilnuts.Theyare soakedforfourhourssothattheyabsorbsomewater,makingthemeasiertogrindandturnintoa dough,butnotlongerthanthat.Soakingthemlongermayturnthemintoapastewhenblended becauseoftheextrawatercontent.Sundriedtomatoesareusedtobindeverythingtogether.Make suretouseonesdehydratedattherighttemperatureandnotonespackedinoil!Theonion,garlic,
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andparsleyarethenaddedsothattheymaintainsometextureandintegrity,whichwouldnot happeniftheywereaddedtothefoodprocessor. ChefsNotes Iusethisrecipeforquiteafewrawmeatydishes,frommeatballstoburgers. NutritionFacts(perserving) Calories465 CaloriesfromFat333 Fat37g TotalCarbohydrates21g DietaryFiber7g Sugars8g Protein12g Salt352mg InterestingFacts Brazilnuttreesareincrediblytall,reachingupto40yardsinheight!

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Smokehouse Bacon Burger

Type: Burger Serves:4 TimetoPrepare:20minutes+timetosmoketheburgers(dependsuponmethodused) Ingredients ThePatty 2cupsofgroundseitan 2cupsofcubedwholewheatbread,moistenedwithbeer 1bottleofdarkbeer 4clovesofgarlic,minced tsp.ofsalt 1tsp.offreshlygroundblackpepper 1tbsp.ofdriedparsley SpecialIngredient:Hickorychipsorhickorywood Oil TheBurger 1216stripsoftempehbacon cupofBBQsauce 4largeslicesofDaiyayellowcheese(usetheblockkind)orcupshredded 4buns Instructions SmokingtheSeitan Option1:Setupyoursmokerwithhickorychipsandsmokewholechunksofseitanfor24 hours,thengrindituntilyouhave2cupsofgroundseitan. Option2:Insteadofsmokingwholeseitaninasmoker,formthepatties,oilthem,placethem infoilpackets,andpiercethepacketswithafork.Grillthepattiesinaclosedgrillwithhickory chipsorwood,placingthemoffcenterofthehotpartofthegrill,andletthemsitforabout15 minutesperside. MakingthePatties Grindtheseitan. Cubethebreadandmoistenitwithdarkbeer. Mincethegarlic. Mashthebread. Combinetheseitan,bread,garlic,salt,pepper,andparsleytogether,pressingitfirmlyinto pattyshapes(makesuretopattheedgesofthepattiessothepattiesdonttaper). Ifyouaregrillingyourpatties,useOption2above. Ifyouaresautingthem,heatabout1tbsp.ofoiltoamediumheatinanironskillet. Sautthepattiesabout2minutesonthefirstside. FlipthemandaddtheDaiyacheese. Coverthepanandletthemsitforabout1minutes,thenremovethemfromthepan. FinishingtheBurger Addthetempehbaconandsautitforabout15secondsperside. SpreadBBQsauceonthetopbun,addthepatties,thenthetempehbacon,andserve.
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KitchenEquipment
SmokerorGrill Foil MixingBowl FoodProcessor BreadKnife Knife CuttingBoard MeasuringCup MeasuringSpoon IronSkillet Spatula Presentation Servethisclosedfaced.Itkeepsthetempehbaconfromsliding aroundandletsalltheflavorsmeldtogether.Ifyouwanttoadd somecolortotheplate,youcangarnishitwithmincedfreshparsley orservetheburgeronabedofredleaflettuce.
TimeManagement
Thisburgerisoneofthetrickierburgerstoputtogetherinthisissue.Therearetwokeystogetting right.Thefirstistolettheseitansmokeforaprolongedperiodsoitgetsthatsmokehouseflavor. Thebestwaytodoitisinasmoker,whichkeepstheseitanhydrated,butyoucangetadecent approximationofthatbygrillingtheburgersoninawarm,closedgrill.Makesurethegrillisnttoo hotorelsetheburgerswillburnbeforetheycanacquireanysmokyflavor.Thesecondkeyistocook thepattiesjustlongenoughintheskilletsothattheycancrispabitwithoutburningtheseitan.This partsimplytakespractice. ComplementaryFoodandDrinks Thisburgerdeservestobeservedwithsteakfries. WheretoShop TempehbaconcanbefoundatWholeFoodsandothersimilarstores,whileseitancanbefoundin thesameplaces,aswellasTraderJoes(intheformoftheirbeefstrips),andatnearlyallAsian markets.DaiyacanbefoundatWholeFoodsandagain,othersimilarstores.Ifyouuseastore boughtBBQsauce,makesureitdoesnotcontainnaturalflavors.Thisistypicallycodeforan
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animalproductthattheFDAdoesnotmakethemanufacturerlist.Approximatecostperservingis $3.50. HowItWorks Ideally,theseitanshouldbesmokedbeforeitisground.Thishelpskeeptheseitanhydratedduring thesmokingprocess,whichisimportantforkeepingthepattytogether.Hickoryisusedtogetthat traditionalsmokehouseflavor.Thepattiesarethensautedtocrispthemjustabitandfullycook them,thoughtheycantechnicallybeeatenasissincetheingredientsgoingintothepattiesare alreadycooked.Darkbeerisusedtopumpuptheflavorofthisburgerandbecauseitssomething thatevokeshearty,smokyfoods.Daiyaisalsousedforitsstrongflavorandbecauseitmeltssowell. TheburgeristhenfinishedoffwithtempehbaconandBBQsaucetogetthatfullSouthernstyle flavor. ChefsNotes Thisburgerisanoholdsbarredsandwich.Everysingleingredientispackedwithheavy,satisfying flavors. NutritionFacts(perserving) Calories508 CaloriesfromFat117 Fat13g TotalCarbohydrates66g DietaryFiber9g Sugars9g Protein33g Salt760mg InterestingFacts Smokingisntjustformeatythings!Teas,alcohols,andjustaboutanythingelseyoucanimagine canbesmoked.

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Southwestern Burger
Type:Burger Serves:4 TimetoPrepare:30minutes(1015minutesifyouuseapremadepatty) Ingredients ThePatty cupofcorngrits(polenta) 1tbsp.ofchilepowder tsp.ofsalt cupofhotwater 1carrot,shredded(aboutcuplooselypacked) 2cupsofcookedpintoorblackbeans,thoroughlyrinsed Cornflourorbreadcrumbsasneeded PumpkinSeedSpread 1/3cupoftoastedpepitas(greenpumpkinseeds) 4clovesofroastedgarlic 1/8tsp.ofsalt 1tsp.ofoliveoil 3tbsp.ofwater ChileArbolSauce(optional) 812driedredchilesarbol 1/8tsp.ofsalt 2tbsp.ofwhitevinegar(whitebalsamicworksbest) cupofwater BunandGarnishes 4wholewheatbuns 1216ringsofredonion 1roastedpoblano,peeled,deseeded,andchopped cupofarugulaorslicedchard,looselypacked Instructions MakingthePatties Combinethecorngrits,chilepowder,andsaltinasmall,heatproofmixingbowl. Bringthewatertoaboil. Pouritoverthecornmealandstir. Shredthecarrot. Oncethecornmealmixhascooled,stirthecarrotintoit. Addthebeans(makesuretheyarethoroughlyrinsedandasdryaspossible). Smashthemixwithyourhands,formingitintoastightasdoughaspossible. Ifitfeelswetandfallsapart,addcornflourorbreadcrumbs(2tbsp.atatime)untilyouhave atightdough. Formthedoughintopatties. Usethemasis,or
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SautingMethod:Sauteachpattyinathinlayerofoliveoiloveramediumhighheatuntil eachsideisbrowned,about1minutesperside BakingMethod:Placethepattiesinacoveredbakingdishandbakethemon325degreesfor 15minutes. MakingthePumpkinSeedSpread Panroastthegarlicbyleavingtheclovesinthegarlicpaperandplacingtheminadrypanover amediumheatuntilthepaperturnsdarkbrownintheexposedspots. Aftertheyhaveroasted,removethegarlicpaper. Addalltheingredientsforthepumpkinseedspreadtoablenderorsmallfoodprocessorand pureeuntilyouhaveathickpaste. MakingtheOptionalChilesArbolSauce Placealltheingredientsinablenderandpureeasmuchaspossible. AssemblingtheBurger Cutaredonionintothinrings. Roastthepoblano(dothiswhileyouroastthegarlic). Peel,deseed,andchopthepoblano. Dipthebunsinthechilesarbolsauce(ifyoudare!). Addthepatties,spreadthepumpkinseedpasteonthem,andtopwithonionrings,chopped poblano,andarugulaorchard.

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LowfatVersion
Omitthepumpkinseedpasteandusethebakingmethodforthepatties.
RawVersion
Youcanuserawcornandwalnutstomakethepatty.Usethespicesasnormalandgrindthewalnuts andcorntogether,formingthemintopatties.Dehydratethepattieson104degreesfor6hours.Use rawpepitasforthepumpkinseedpasteandrawapplecidervinegarinthechilesarbolsauce.Pour thechilesauceoverthepattiesorcombineitwiththepumpkinseedpastetomakeablendedsauce. Usearawbreadorbutterleaflettuceforthebun. KitchenEquipment SmallPot SmallHeatproofMixingBowl MeasuringCup MeasuringSpoon SautPanandSpatulaorOvenandCoveredBakingDish Knife CuttingBoard Blender Presentation Iservetheseopenfacedsomydinerscanbeenticedbythevisualof thepumpkinseedpasteandchoppedpoblanooffsetbythecolorof theredonionandchilesaucedbun.Igenerallyusebabyarugula becauseitlookslight,butyoucangetthesamelookbyslicingchard intoribbonsanddelicatelyrubbingitbetweenyourfingersasyoulet itfallontheburger. TimeManagement Thisburgerhasseveralpartstoit,buttheyreallverysimple.Infact,ifyouuseapremadepatty,the onlycookingyoullneedtodoisroastingthepoblanoandgarlicandsautingthepatties,whichyou candoatthesametime.Ifyoumakethepattiesinthisrecipe,startthewaterandcornmealmix goingfirstsoithastimetocoolwhileyoupreparethetwosaucesandgetthegarnishesready.Once youredonewiththose,comebacktothepattiessoyoucancomfortablysmashallthoseingredients together.Also,ifyoudonthavetwoblendertopwithwhichtowork,dothechilesaucebeforeyou dothepumpkinseedpaste.Thechilesauceresiduecanquicklyberinsedoutofthetop,makingit readytoreuseforthepaste,whichisnotsoeasytogetoutoftheblender!
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Servethiswithasideofpickledchilesandonionsatopalightsaladofmixedgreensandnuts.The pickledingredientsprovideanicecompaniontotherichpatties. WheretoShop Alloftheseingredientsshouldbereadilyavailableatmostmarkets,exceptforthetoastedpepitas. LookforthoseataMexicanmarketorevenaplacelikeTraderJoes.Approximatecostperservingis $1.50. HowItWorks Thepattyisbasicallymadeofmashedbeansboundwithpolenta.However,ifthecorngrits(thisis thegrainofdriedcornusedforpolenta)getstoowet,thepattybecomesmushy.Tokeepthisfrom happening,thecorngritsarerehydratedinalowamountofveryhotwater.Iftheygettoowetorif yourbeansarewet,youcanabsorbanyexcessmoistureusingcornmeal,cornflour,orbreadcrumbs. Oncethepattiesareformed,theyarethensautedorbakedsotheycanset.Thepumpkinseed pasteactsasthecheesefortheburger,thechilesarbolsauceactsastheketchup,andtheonionand greensmakeaperfectburgergarnish. ChefsNotes Ihadneverusedcorngritsasabinderforaburger,butdecidedtodothataftersomeoneaskedme tomakeonewithoutgluten.ItworkedmuchbetterthanIexpected!Itsalsohardtogowrongwith roastedpoblanos,pepitas,andachilesauce. NutritionFacts(perserving,bakingmethod) Calories488 CaloriesfromFat72 Fat9g TotalCarbohydrates83g DietaryFiber14g Sugars11g Protein21g Salt578mg InterestingFacts CornisactuallyanEnglishwordthatwasusedtorefertocerealcrops. Togetthemostnutritionoutofcorn,itshouldbesoakedinalkaliwater.

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Sunny Burger
Type: Sliders Serves:8 TimetoPrepare:30minutes Ingredients 3tablespoonsoliveoil 1smallredonionorlarge,chopped 2largeclovesgarlic,chopped 1cupwhitemushrooms,chopped 1cupraw,unsaltedsunflowerseeds 1carrot,chopped 1stalkcelery,chopped teaspoonsalt 1/8teaspoonpepper cupcilantroorparsley,chopped Instructions Sautalltheingredientsexceptthecilantroorparsleyintheoliveoilinalargesautpanonmedium heat. Cookforabout12minutes,stirringoften,untilthevegetablesbegintosoften. Processthecilantroorparsleyinafoodprocessor. Addthevegetableandsunflowerseedmixture,inbatchesifnecessary,andprocessuntilgroundand sticky.Refrigeratethemixtureuntilitcools,ahalfhourormore. Form3inchpattiesandcookinalittlebitofoliveorgrapeseedoilinalargesautpanorgriddle. Cooktheburgersabout5minutesoneachside,oruntilbrowned.

Recipe by Sharon Valencik, author of Sweet Utopia, www.sweetutopia.com
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KitchenEquipment
LargeSautPan FoodProcessor LargeBowl Spatula Presentation Youcanachieveheightwiththisburgerbyusingastackof ingredientsheldinplacebyatoothpick.
ChefsNotes
Theseburgersarereallysubstantialandsupersatisfying,becauseoftherichnessandnutritional densityofthesunflowerseeds,whicharetinypowerhousesofprotein,fiber,iron,calcium,necessary fatsandothercriticalnutrientsthatllkeepyougoingalongtime. NutritionFacts(perserving) Calories205 CaloriesfromFat117 Fat13g TotalCarbohydrates12g DietaryFiber3g Sugars5g Protein10g Salt273mg InterestingFacts Theveggieburgerwas,initsmodernincarnation,wasinventedin1982inCentralLondon.
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Tofu Steak Burger

Type: Burger Serves:2 TimetoPrepare:15minutes Ingredients ThePatties 2thickslabsofsuperfirmtofu cupoftamari 2tbsp.ofwater TheBurger ofanonion,sliced 1tsp.ofoil 2buns,lightlytoasted(focacciarollsworkbest) cupofspringgreens TheSauce 3tbsp.oftomatopaste 3tbsp.oftamari Option:1tbsp.ofhotsauce Instructions Sliceablockofsuperfirmtofuintothickslabsaboutthesizeofyourbuns. Toastthebunsinadrypanoveramediumheatforabout30secondsorintheovenon350degrees for1minute. Combinethetamariandwaterandsetasidealltheingredientsusedsofar. Slicetheonionintothinstrips. Overamediumhighheat,sauttheonionintheoiluntilitisheavilycaramelized. Removetheonionfromthepanandsetitaside. Addthetofuslabsandsautoneachsideforabout2minutes(iftheystarttostick,addabout1more tsp.ofoil). Addthetamariandwatermix. Quicklymovethetofuaroundforabout10secondsandthenflipthemandrepeatuntilthetamari hascaramelizedontothetofu. Removeitfromthepanandplaceitonthebuns. Combinethetomatopaste,tamari,andoptionalhotsauce. Slatherthisoverthetofuslabs,thenaddtheonion,andfinishtheburgeroffwithmixedspring greens.

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KitchenEquipment
Knife CuttingBoard SmallMixingBowl StirringSpoon Spatula MeasuringCup MeasuringSpoon Presentation Thisburgerisbestwhenpressedfirmly.Itbindsallthesauceand onionstothebunandthebuntothetofusteak.Onceyouvedone that,cuttheburgerinhalfdiagonallyifitsaparticularlybigsliceof tofuorsimplyleaveitasis.
TimeManagement
Watchthepanoncethetamarigoesintoit.Youneedtoreducethetamarienoughthatitsticksto thetofu,butnotsomuchthatitburnstothetofuandpan.Notonlyisthathardtoclean,itmakes thetamariverybitter. ComplementaryFoodandDrinks Thisbegstobeservedwithathin,lightsetofsaltandvinegarpotatochips. WheretoShop TraderJoeshastheirownbrandofsuperfirmtofuandWildWoodproducessomethatissoldat placeslikeWholeFoods.Therestoftheingredientsarefairlyeasytocomeby.Approximatecostper servingis$2.00. HowItWorks Thetofuiscutaboutthicksothatitissubstantivewithoutbeingsothickthatitbecomestoo heavy(superfirmtofuisdense!).Itisthensautedsoitcancrispabit,thensimmeredwiththe waterandtamarisothatitcanhaveafewsecondstoabsorbsomeofthesauce.Thewaterinthe saucealsokeepsthetamarifrominstantlycaramelizingandtamariisusedbecauseitcaramelizes withabetterflavorthanstandardsoysauce.Becausethesuperfirmtofuisdense,itneedssome
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heavyflavorstoaccompanyit,whichiswhyatamariandtomatopasteketchupisusedalongwith caramelizedonions. ChefsNotes IhadaversionofthisburgeryearsandyearsagowhenIfirstbecamevegetarian,thoughitdidnt havethetamaribasedketchup.Itwassearedsuperfirmtofuandtomatoeswithcaramelized ketchuponalightandfluffybun. NutritionFacts(perserving) Calories327 CaloriesfromFat99 Fat11g TotalCarbohydrates36g DietaryFiber6g Sugars13g Protein21g Salt1190mg InterestingFacts Superfirmtofuismadebyslowlycompressingamoldaroundthetofuuntilalmostallwatercontent hasbeensqueezedout,whichisverydifficulttodowithoutcommercialmachinery.

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Classic Fries with Garlic Fries Option

Type:Side Serves:4 TimetoPrepare:30minutes+timeforthepotatoestosoak Ingredients 4largeRussetpotatoes,cutintofrysizedstrips Vegetableoilorpeanutoil(usuallyabout1quart) tsp.ofsalt Options:8clovesofmincedgarlic,3tbsp.ofmincedfreshparsley,tsp.offreshlygroundblack pepper Instructions Thoroughlywashthepotatoes. Peelthepotatoes(ornotifyoulikefrieswiththeskinsonthem!). Slicethepotatoesinthickslabs,thenslicetheslabsintowidestrips. Soaktheminwaterforatleast1hour,butpreferably6hours. Patthemdry. HeattheoilinaheavybottomedpotlikeaDutchovenorafryerto325degreesF. Lineuppapertowelsoverarackorplate. Frythepotatostripsforabout34minutes,untiltheynolongerlookraw,butdonotfullycookthem (theyshouldbelimpandnotcrisp,yet). Setthemtodrainonthepapertowels. Increasetheheatoftheoilto375degreesF. Frythestripsagain,for34minutes,untiltheylookgoldenbrown. Placethemonnewpapertowelsandgivethemaquickshake. Dressthemwiththesaltandgivethemonelastquickshake. Serveimmediately! GarlicFriesOption:Mincethegarlicandparsleyandsetthemaside,keepingthemseparate,before youheatuptheoil.Immediatelyafterthefriescomeoutoftheoil,tossthemwiththegarlic(this hotfrieswillcookthegarlic).Givethefriesashake,thenaddtheparsley,salt,andpepper,and serve.

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KitchenEquipment Knife CuttingBoard LargeBowl RackorPlates PaperTowels Spider(fryingbasket) MeasuringSpoon Presentation

Wraptheseinbrownpaperandplacetheminawickerbasketora cupforafunpresentation.Forcolor,youcangarnishthemwith mincedparsleyorareddishspicemix,likeCajunseasoningor smokedpaprika.
TimeManagement
Donotskiponthesoakingtime!Itsoneofthekeydifferencesbetweenfluffyfriesandgummyfries. Onceyoustartfrying,haveeverythinginplacesoyoucangetthepotatoesoutattherighttime. HowItWorks Thereareafewkeystothisrecipe.Thefirstischoosingtherightpotatoes.Russetsareusedbecause oftheirmealytexture,whichendsupcreatingthatfluffinessfoundinthebestfries.Thehigher starchpotatoes,likeYukongolds,gettoodense.Second,soakingthepotatoesaccomplishestwo things.First,itpullsoutmoreofthatgummystarch,makingthefinishedproductevenfluffier. Second,itsoaksthepotatoeswithwater,whichpushesagainsttheoilinthefryer.Thatoutward pressureiswhatkeepsthefriesfrombeingladenwithoil.Finally,fryingintwobatchescooksthe friesevenlyduringthefirstfrying(whichiswhyitsdoneatalowertemperature)andthenexposes thesurfaceareaofthefriestointenseheatduringthesecondfrying,creatingthatcrispyouterskin. ChefsNotes Idonteatfriedfoodsoften,butproperlydonefriesareirresistible,especiallywhentheyredressed withgarlicandflakyseasalt.Yum! NutritionFacts(perserving) Calories222
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CaloriesfromFat54 Fat6g TotalCarbohydrates37g DietaryFiber4g Sugars2g Protein5g Salt465mg InterestingFacts Frenchfriesarealsoknownaspommesfrites,whichissimplyFrenchforfriedpotatoes. Frieshavebeenaroundforatleast300years,witharecordofthembeingpreparedinBelgiumin 1680.

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Cajun-spiced Oven Fries

Type: Side Serves:4 TimetoPrepare:45minutes Ingredients TheFries 4Yukongoldpotatoes,cutintothinfrysizedstrips 1tbsp.ofoliveoil tsp.ofsalt 2tsp.ofCajunseasoning(recipebelow) TheCajunSeasoning tsp.ofgarlicpowder tsp.offreshthyme tsp.offreshlygroundwhitepepper tsp.offreshlygroundblackpepper tsp.ofcayennepepper tsp.oflemonpepper tsp.offreshlygroundcumin tsp.offreshrosemaryleaves tsp.offreshlygroundfennelseeds tsp.ofallspice tsp.offreshoregano Instructions Cutthepotatoesintoslabs,thencutthoseintowidestrips. Tossthemintheoil,thentosstheminthesaltandCajunseasoning. Placethemonabakingsheet. Bakethemon415degreesfor3540minutes. TomaketheCajunseasoning,combinealltheingredientsandquicklystir.
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LowfatVersion
Donottossthepotatoesinoil,butheavilyspritzthemwithwaterinstead,thentosstheminthe Cajunseasoning.Linethebakingsheetwithparchmentpaperandcoveritwithfoilsothefriesdont dryout. KitchenEquipment Knife CuttingBoard BakingSheet MixingBowl Presentation Roasttheseuntiltherearelotsofheavilybrownededgesonthepotatoes,thenmakesurethose edgesareexposedwhenthefriesareserved. TimeManagement Thecooktimewillvarydependingonthecutofyourfries,butwhenyouseethetipshavebrowned, youllknowtheyredone. HowItWorks Thereisntmuchtothisrecipe,butthekeyistospreadthefriesacrossthebakingsheet.Thisallows thepotatoestoroastevenlyandalsoexposesthemaximumsurfaceareaofthepotatoestothehot, dryairoftheoven.Ifthepotatoesarepiledontopofeachother,theyendupsteamingquiteabit insteadofgettingthefullroast. ChefsNotes Cajunseasoningisoneofmyfavoritepotatospicemixes.Itspackedwithcomplexflavorsandplenty ofheat.IadmitthatIllcheatanduseastoreboughtone,butjustasoften,Illmakemyown. Theresnothinglikefreshlygroundspicestomakeadishcometolife. NutritionFacts(perserving) Calories217 CaloriesfromFat27 Fat3g TotalCarbohydrates40g DietaryFiber4g Sugars2g Protein5g
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Salt487mg
InterestingFacts
PotatoeswerentintroducedtoEuropeuntilthe1500s,soifyouseeapotatobaseddishinastoryor moviethattakesplacebeforethen,itsananachronism!

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Grilled Steak Fries

Type:Side Serves:4 TimetoPrepare:20minutes Ingredients 4RussetorYukongoldpotatoes,cutintowedges 1tbsp.ofoliveoil tsp.offlakyseasalt 1tsp.ofcoarselygroundblackpepper tsp.ofpaprikaorcayennepepper Instructions Cutthepotatoesinhalfalongthelength. Cutthepotatoeshalvesintothickwedgesbyslicingintothepotatoeveryhalfinchandangling towardsthecenter. Bringapotofwatertoaboil. Addthepotatowedges,boilingthemforabout7minutes,untiltheyarebarelydone. Removethemfromthewaterandpatthemdrywhentheycool. Tossthemintheoliveoilandthenthesalt,pepper,andchilepowdermix. Makesureyourgrillishot(ahighheatifyouareusingagasgrill). Grillthewedges,about3minutesperside,untilgoldenbrown.

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LowfatVersion
Looselywrapthewedgesinfoilandpiercethefoilpacketwithaforkseveraltimes.Donottossthe wedgesinoil.Placethefoilpacketonthegrillandrotateiteveryminuteorsoforabout78minutes. KitchenEquipment Grill Tongs Pot Colander Towel Knife CuttingBoard MeasuringSpoon StirringSpoon MixingBowl Presentation Servetheseinabigbasketorplatedalongsideyourfavoritegrilled burger. TimeManagement Itsimportantnottoovercookthepotatoes.Iftheyretoosoft,theyllfallapartonthegrill.Infact, itsbettertoerronthesideofcautionandundercookthemabitifyourenotexactlysure.Theyll finishcookingonthegrill.Also,themoreuniformyoucancutyourpotatowedges,themoreevenly theywillcook.
HowItWorks
Thesearefairlysimple,butitsimportantthatthepotatoesarecookedbeforetheygoonthegrill. Thegrillcookssoquicklythattheoutsideofthepotatoeswillburnbythetimetheinsidecooks, whichiswhytheyhavetobeboiledfirst. ChefsNotes Ilovehoweasythesearetoputtogether.Igenerallywontgetmygrilltogetherjusttodothese, however,butifImalreadygrillingsomeburgers,Illgooutofmywaytomakethesetastytreats!
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NutritionFacts(perserving)
Calories195 CaloriesfromFat27 Fat3g TotalCarbohydrates37g DietaryFiber4g Sugars2g Protein5g Salt270mg InterestingFacts Wildpotatoesareoftenverysmall,justacoupleinchesinlength.

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Sweet Potato Fries

Type: Side Serves:3 TimetoPrepare:15minutes Ingredients 2largeorangesweetpotatoesor3mediumsizedones Vegetableoilorpeanutoil tsp.ofkoshersalt Pinchofallspice Instructions Peelthesweetpotato(es). Slicethemintothickslabs,thenslicethemintowidestrips. FillaDutchovenorfryerwithenoughoiltocompletelysubmergethefries. Heattheoilto365degrees. Getarackorsheetready,liningthemwithpapertowels. Addthesweetpotatostripstotheoilandfrythemfor34minutes,thenplacethemonthetowels. Immediatelytosswiththesaltandallspice.

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LowfatVersion
Omittheoil,spritzthefriesheavilywithwater,tossinthesalt,andallspice,andthenbakethemina coveredbakingdishon375degreesfor3035minutes.
RawVersion
Thesecanbedonerawfairlyeasily.Makethestripsabitsmaller,tossthemwithatouchofoliveoil, thesalt,andallspice,andthendehydratethemon107degreesfor45hours. KitchenEquipment DutchOvenorFryer Knife CuttingBoard MeasuringSpoon MixingBowl Spider(fryingbasket) RackorPlatter PaperTowels Presentation Ifyouservetheseimmediately,servethemoverpaper,whichwill absorbanyexcessoil. TimeManagement Dontkeepwaitingforthesetogetgoldenbrownandcrisplikepotatofries.Sweetpotatoescook differentlyandwontfryupquitethesameway.Also,sweetpotatoeshaveahighamountofsugar andarepronetoburning,sopaycloseattentionwhileyourecookingthem.Ifyouseeany blackening,getthemoutoftheoilrightaway. ComplementaryFoodandDrinks Thesegowellwithanythingyouwouldnormallyservewithfries,butIparticularlyenjoythemwith Southernfood.
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WheretoShop
Lookfororangesweetpotatoes,whichareoftencalledyamsorgarnetsweetpotatoes.Approximate costperservingis$0.75. HowItWorks Becausesweetpotatoeshavemoresugarthanregularpotatoes,theyhavetocookataslightlylower temperaturetoavoidburningthesugar.Thathighamountofsugaralsokeepsthemfromgetting crispylikeregularpotatoes.Thepinchofallspiceistheretojustprovideahintofaromaticspiceand helpsbringoutthesweetnoteofthefries. ChefsNotes IfirsthadsweetpotatofriesatBlossom,inNYC,andhavebeeninlovewiththemeverysince.I particularlylikethemwithspicydishes,sincethesweetnessbalancesheat. NutritionFacts(perserving) Calories184 CaloriesfromFat72 Fat8g TotalCarbohydrates26g DietaryFiber4g Sugars5g Protein2g Salt179mg InterestingFacts Sweetpotatoes,despitethename,arenotrelatedtopotatoes. Someculturesusesweetpotatovinesandflowersintheirdishes.

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Onion Rings
Type:Side Serves:68 TimetoPrepare:30minutes Ingredients 2redonionsorMauisweetonions,slicedintorings 1cupsofcornflakes 2cupsofflour,separatedintoequalportions tsp.ofsalt tsp.ofsmokedpaprika bottleofdarkbeer Vegetableorpeanutoil Instructions Slicetheonionsintoringsandseparatetherings. Removethethinfilmontheinsideofeachring,asmuchaspossible. Pulsethecornflakesinafoodprocessoruntiltheyarecoarselyground(youshouldendupwithjust undercup. Combinethegroundcornflakes,1cupofflour,salt,andsmokedpaprika. Slowlyaddthebeerwhileyoustiruntilyouhaveasemiviscousbatter. Fillaheavypot,Dutchoven,orfryerwithenoughoiltocompletelysubmergeacouplelayersofonion rings. Bringtheoilto375degreesF. Setuparackorplatterwithpapertowels. Addtheremaining1cupofflourtoashallowbowl. Dredgetheonionringsthroughthedryflour. Quicklydredgetheringsthroughthebatterandallowanyexcessbattertofallofftheringsforafew seconds. Frytheonionringsforabout4minutes,thenremovethemandsetthemtodryonthepapertowels.

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LowfatVersion
Use2servingsofEnerGEggReplacertohelpthebatterbindtotheonionringsintheoven.Keepthe cornflakesandbatterseparate.Dredgetheringsthroughthedryflour,thenthebatter,andthenthe cornflakes.Thishelpskeepthebatterintactwhiletheybake.Bakethemon450degreesfor25 minutes. KitchenEquipment FoodProcessor MeasuringCup MeasuringSpoon Whisk DutchOvenorFryer Spider(fryingbasket) RackofPlatter PaperTowels Knife CuttingBoard 2MixingBowls Presentation Forafancypresentation,youcanstackthesearoundasupported woodendowelandgarnishthestackwithmincedparsley. However,Ijustusuallythrownthemontheplate! TimeManagement Thetimeconsumingpartofthisrecipeisactuallyremovingthefilmfromtheinsideofeachring. Dontworryifyoudontgeteverylittlebitoff.Itcanbeapainandmakingtheseshouldbefun! HowItWorks Thefilminsideeachringisslippery,whichmeansthebatterhasahardtimestickingtothatpartof theonionifitslefton.Theringsaredredgedthroughdryflourtocreateagummylayertowhichthe actualbattercanstick.Cornflakesareaddedbecausetheycreatesupercrispyonionrings.Theyre alreadycrispandjustgetcrisperinthefryer.
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ChefsNotes
Onionringsjustoutofthefryerareamazing.Sweetandcrispinawaythatishighlyaddictive! However,theyreabitofworkandtypicallysomethingIdoonlyifImalreadyfryingsomething, whichdoesnthappenthatoften. NutritionFacts(perserving) Calories226 CaloriesfromFat90 Fat10g TotalCarbohydrates23g DietaryFiber3g Sugars2g Protein4g Salt151mg InterestingFacts Onionrings,unlikeothersidesofitstype,areafairlyrecentinvention,mostlikelyinventedinthelate 1920s.

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Cracked Pepper Potato Chips

Type: Side Serves:4 TimetoPrepare:10minutes Ingredients 2largeRussetpotatoes,slicedthinly Vegetableorpeanutoil tsp.ofcoarseseasalt 1tsp.ofcoarselygroundblackpepper Option:1tbsp.ofwhitevinegar(trywhitebalsamic) Instructions Peelthepotatoes. Usingamandolineorfoodprocessorextension,slicethepotatoesasthinlyaspossible,nomorethan 1/8,butpreferablyless(ifthesliceistranslucent,youvegottherightthickness). FillaDutchovenorotherheavypotwithabout1ofoil. Heattheoilto360degreesF. Frythechipsinbatches,onelayeratatimeinthepot,forabout1minutes,flippingthechipsatthe 1minutemark. Settodryonarackorplattercoveredwithpapertowels. Immediatelytosswiththesaltandpepper. Option:Tosswiththevinegar,thentosswiththesaltandpepper.

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KitchenEquipment
MandolineorFoodProcessorwithaslicingextension RackorPlatter PaperTowels DutchOvenorHeavyPot MeasuringSpoon Spider(fryingbasket) Presentation Thekeytoagoodpresentationwiththeseistonotusefinelyground pepper.Afinegroundmakesthechipslookhomogenous. TimeManagement Becausethechipsarethin,theycangofrombeingdonetobeingburnedveryquickly.Watchthem andassoonastheyaregoldenbrown,getthemoutofthehotoil,regardlessofhowmuchtimehas passed. HowItWorks Thekeytogettingacrisppotatochipistheheatoftheoilandthethinnessofthepotatoslices.The thinnertheyare,thecrispertheyget. ChefsNotes Thereissomethingmagicalaboutmakingyourownpotatochips.Theyreeasytodoandits somethingweusuallydontthinkofmakingourselves. NutritionFacts(perserving) Calories129 CaloriesfromFat45 Fat5g TotalCarbohydrates19g DietaryFiber2g Sugars1g
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Protein2g Salt159mg
InterestingFacts
PotatochipsaccountfornearlyonethirdofallsnackssoldintheU.S.

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Classic Burger Bun

Type: Bread Serves:12 TimetoPrepare:2hours Ingredients 1cupofsoymilk 1cupofwater 2tbsp.ofoil 1tbsp.offinelygroundturbinadosugar 1tsp.ofsalt 5cupsofwholewheatpastryflour 1tsp.ofactivedryyeast 2tbsp.ofsesameseeds Instructions Combinethesoymilk,water,oil,sugar,andsaltandwarmituntilthesugardissolves. Addtheyeastandstir. Addtheflourtoalargemixingbowl. Slowlyaddthewetmix,stirringuntilitisthoroughlycombined. Kneadthisonawellflouredsurfaceforabout10minutes,untilthedoughiselastic,butnotoverly tough. Placethisinalightlyoiledbowlandcoverwithatowel,lettingitrisefor1hour. Punchdownthedough. Divideitinto12balls. Oilyourhandsandpateachballdownintoa34disk. Coverthemwithatowelandletthemriseabout20minutes(theyshoulddoubleinsize). Sprinklesesameseedsovereachbunandgiveeachbunaquickgentlepattopresstheseedsintothe bun. Bakethemonthemiddlerackoftheovenat400degreesFfor15minutes. Slicethebunsinhalfaftertheyhavecompletelycooled.
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KitchenEquipment Pot 2LargeMixingBowls BakingSheet Towels MeasuringCup MeasuringSpoon StirringSpoonorLargeWhisk Presentation Notapplicable. TimeManagement Usingamixerwithadoughhookisasurewaytosaveyourselftimekneadingthedoughaswellas yourarms! ComplementaryFoodandDrinks Burgers,ofcourse! WheretoShop Alloftheseingredientsarereadilyavailable,eventhewholewheatpastryflour.Approximatecost perservingis$0.30. HowItWorks Thisisbasicallyaclassicbreadrecipe.Sugarisusedsotheyeastcanfeedonit,releasinggasintothe breadwhichistrappedbytheglutenwebdevelopedbykneadingthedough.Thetrappedgascauses thebreadtorise,givingititsfluffytexture.Fairlysimpleandstraightforward. ChefsNotes Eventhoughthesetakeawhiletomake,theamountoflaborwiththemisfairlyminimalandfresh burgerbunsareamazing. NutritionFacts(perserving) Calories240 CaloriesfromFat36 Fat4g TotalCarbohydrates42g
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DietaryFiber7g Sugars2g Protein9g Salt302mg
InterestingFacts
Wholewheatpastryflourisgroundfromsoftwheat,whichishowitcanhavesuchafinetextureand stillbeawholegrain.

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Potato Buns
Type: Bread Serves:6 TimetoPrepare:1hours Ingredients cupofmashedRussettpotatoes cupoffinelygroundturbinadosugar cupofvegetableshortening 2servingsofEnerGEggReplacer tsp.ofsalt 1tsp.ofactivedryyeast cupofwarmwater 2cupsofwholewheatpastryflour Instructions Peelthepotatoes. Boilthemuntilsoft,thenmashthemuntiltherearenolumps. Combinethemashedpotatoes,sugar,shortening,EggReplacer,andsalt. Combinetheyeastwiththewarmwaterandletitsitforacoupleminutes. Stirthisintothepotatomixuntileverythingisthoroughlycombined. Stir1cupsofflourintothepotatomixuntilthoroughlycombined. Stirtheremainingflourintothemixuntilthoroughlycombined. Kneadthedoughoveralightlyflouredsurfaceforabout67minutes,untilitsjustbarelyelastic. Placethedoughinanoiledmixingbowlsandcoveritwithatowel. Allowittoriseforabout1hour. Dividethedoughinto6balls. Lightlyoilyourhands. Pattheballsintodisksabout34indiameter. Placethemonabakingsheetandcoverthemwithatowel. Allowthemtoriseforabout20minutes(theyshoulddoubleinsize). Bakethemon325degreesfor1215minutes. Cuttheminhalfaftertheyhavecooled.
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LowfatVersion
Youcanmakethiswithouttheshortening,thoughthebunswontbequiteastender.Youwillneed toaddabout3tbsp.ofwatertoreplaceit. KitchenEquipment Pot Peeler Colander PotatoMasher 2LargeMixingBowls MeasuringCup MeasuringSpoon StirringSpoonorWhisk BakingSheet Towels Presentation Notapplicable. TimeManagement Makesurethepotatoeshavecooledwhenyoustarttoworkwiththem.Hotpotatoesretaintheir heatforquiteawhileandarenotoriousforstickingtohands!Hotpotatoesstickingtoyour hands=notfun. ComplementaryFoodandDrinks Thisistheperfectrecipewhenyouwantasoftbunthatmeltsaroundyourburger.Theflavorgoes particularlywellwithspicyburgers. WheretoShop Alloftheseingredientsarecommon.Approximatecostperservingis$0.40. HowItWorks Russetpotatoesareusedbecausetheyproducelight,fluffymashedpotatoes,whichhelpsproduce light,fluffybread.Becausethedoughhaspotatoesinit,itshardtogetitverytight,soifyoukeep workingitpastthepointwhereitjustbecomeselastic,allyouendupdoingistougheningthedough. Thesebunsarebakedatalowtemperaturesothattheyretaintheirsofttexture.Thisisparticularly importantsothepotatoesdontstiffen.Theshorteningisalsousedtokeepthebreadtender,a hallmarkofpotatobread.
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ChefsNotes
Iusuallydonthavethepatiencetopeelpotatoes,boilthem,putthemindough,etc.,butwhenI haveextramashedpotatoesleftover,thisisanidealwaytousethem. NutritionFacts(perserving) Calories389 CaloriesfromFat81 Fat9g TotalCarbohydrates67g DietaryFiber9g Sugars13g Protein10g Salt294mg InterestingFacts Althoughthisbreadseemslikeitshouldhaveaveryoldpedigree,itwasntdevelopeduntilthe 1800s.

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Balsamic Ketchup
Type:Condiment Serves:Makescup TimetoPrepare:710minutes Ingredients 1tsp.ofwholecuminseeds,toastedandground 5tbsp.oftomatopaste 3tbsp.ofbalsamicvinegar tsp.ofsalt(unlessyourtomatopastehassaltalready) Instructions Overamediumheat,toastthecuminseedsinadrypanforabout5minutes. Grindthecuminseedsintoapowder. Combinealltheingredients.

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KitchenEquipment Pan MortarandPestleorSmallFoodProcessor MeasuringSpoon MeasuringCup StirringSpoon Spatula MixingBowl HowItWorks

Toastingthecuminandgrindingitgivesadepthtotheketchupthatitwouldotherwisebemissing, thoughitstilltastesgoodwithoutit.Usingbalsamicaddssweetnesstotheketchupandalsogivesita strongnotewithaclassytouch. ChefsNotes Ivetaughtthisketchupinseveralclasses,includingonesforkids,anditisalwaysahugehit. NutritionFacts(perserving) Calories117 CaloriesfromFat9 Fat1g TotalCarbohydrates22g DietaryFiber4g Sugars14g Protein5g Salt670mg InterestingFacts Ketchuphasbeenaroundforatleast400yearsandhasitsorigininChina.

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Aioli Dijon
Type: Sauce Makes:about1cups TimetoPrepare:about5minutes,pluschillingtime Ingredients 68clovesofgarlic 1cuplowfatveganmayonnaise 3tablespoonsgroundmustard 3tablespoonsDijonmustard 1largetablespoondrythyme teaspoonwholepepper 34tablespoonsofmaltvinegar Instructions Placeallingredientsinablender. Processuntilsmooth. Chillandserve.

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KitchenEquipment Measuringcups,measuringspoons,blender,bowl Presentation ThisistheAioliDijonservedwithaslidertoppedwithcoleslaw.Thecombinationisamazing. ComplementaryFoodandDrinks Thistangydressingservesasagreatdipforsaltandvinegarfries,atoppingforburgers,andisalsoa tastysaladdressing.Itisdeceptivelysimpletomakebutgoeswellwithmanythings. WheretoShop Mostoftheingredientscanbefoundatanywellstockedsupermarket.Theonlythingthatmighttake timetotrackdownisthemaltvinegar.Trysupermarketswithlargegourmetorinternational sections. ChefsNotes Iwasnotpreparedforhowpopularthislittledressingwouldbe!Iserveditwithsaltandvinegarfries. IthoughtImadeenough,butthefriesweregoneandmyhusbandandguestswereusingbreadto sopupthelastofthisdip!Therefore,itisnowsavedasoneofmyprovencrowdpleasers. NutritionalFacts(individualservingsinparentheses,doesnotincludeanyoptions)
Calories2016 CaloriesfromFat1944 Fat216g TotalCarbohydrates12g DietaryFiber2g Sugars8g Protein6g Salt2040mg InterestingFacts MaltvinegarisverypopularinEnglandandCanada.InCanada,allfriesarebroughttothetablewith maltvinegar.Noketchupforthem!

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Pickled Onions
Type: Condiment Serves:Makesabout1cups TimetoPrepare:1day Ingredients 1redorSpanishonion,slicedthinly Enoughwhiteorapplecidervinegartocovertheslicedonion tsp.ofsalt Option:45driedcayenneorarbolchiles Instructions Slicetheonionasthinlyaspossibleintolongstrips. Placetheonionslices,salt,andoptionalchilesinaglassjar. Pourthevinegarovertheonionuntilitiscovered. Sealthejarandallowittositunrefrigeratedforafullday. Refrigerateafterthefirstday.

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KitchenEquipment Knife CuttingBoard GlassJarorMixingBowl MeasuringSpoon HowItWorks

Useawhitebalsamicvinegarorapplecidervinegarforamoremellowpickledonionanduseadry whitewinevinegarforpickledonionswithlotsofbite.Thepicklingprocessbasicallyoccursasthe acidinthevinegarbreaksdowntheonion,softeningtheonionandhelpingtheonionabsorbthe vinegar.Thesaltimpartsjustapinchofflavortotheonionandaddsanotherlayertoit.Sugaris usedinalotoftraditionalpickling,butIfindthatmakestheonionsoverlysweet. ChefsNotes ThesemakeagreatalternativetofriedonionringsandarealsofrequentlyusedinMexicanrecipes. NutritionFacts(perserving) Calories80 CaloriesfromFat0 Fat0g TotalCarbohydrates19g DietaryFiber2g Sugars10g Protein1g Salt126mg InterestingFacts Vinegarisderivedfromvinaigre,whichisFrenchforsourwine. Vinegariscreatedfromthefermentationofethanol.

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Sweet Pickles
Type:Condiment Serves:Makes1cups TimetoPrepare:10minutes+timetosit Ingredients ThePickles 4picklingorPersiancucumbers 12wholeclovesofgarlic Option:3slicedredjalapenos 1tbsp.offreshdill 34slicesofginger 1tbsp.ofwhitepeppercorns 1tsp.ofsalt 3tbsp.ofpicklingspice(useastoreboughtoneorseerecipebelow) 1cupofwhitevinegar(trywhitebalsamicorapplecidervinegar) 3cupsofwater 1cupsofsugar ThePicklingSpice 2cinnamonstick,crushed 1tsp.ofbrownmustardseeds 34wholecloves 34wholeallspiceberries 45juniperberries Pinchofmace 2driedbayleaves Instructions Cuttheendsoffthecucumbersandthoroughlywashthepickles. Slicethepicklesintoaboutthickrounds. Addthecucumbers,garlic,dill,ginger,peppercorns,salt,andpicklingspicestoaglassbowlorjarand thoroughlymix. Bringthevinegar,water,andsugartoasimmer,dissolvingthesugar(makesuretouseapotthat doesnothaveanyexposedmetal). Pourthehotliquidoverthemixandallowittositforatleast4hours.

March 2011 | 137
KitchenEquipment
Knife CuttingBoard GlassBowl NonmetalPot
TimeManagement
Youcancheatandsimmerthecucumbers,garlic,etc.inthevinegarsolutionforabout10minutesto makethepickles.Theflavorswonthavemeldedtogethercompletely,butyoualsowonthaveto waitforhourstohavethemdone. HowItWorks Itsimportantforthecucumberstobethoroughlywashedsothereisntanythingthatcantaintthe picklingsolution.Itsalsoimportantforthesolutiontobesimmeredinapotwithoutanyexposed metalbecausethevinegarwillreactadverselywiththemetal.Sugarisaddedtobasicallymakea sweetandsoursolution,keepingthepicklesfrombeingtobiting. ChefsNotes Makesuretogetnice,crispcucumbers!Softcucumberswillresultinmushypickles. NutritionFacts(perserving) Calories CaloriesfromFat0 Fat0g TotalCarbohydrates12g DietaryFiber3g Sugars9g Protein2g Salt750mg InterestingFacts DillpickleshavebeenproducedinGermanyandPolandforseveralcenturies.

March 2011 | 138
Piquillo Pepper Aioli

Type: Condiment Serves:Makesabout1cup TimetoPrepare:10minutes Ingredients 4clovesofgarlic 6piquillopeppers 1cupofveganMayo(grapeseedVegenaiseworksbest) tsp.ofsalt tsp.offreshlygroundblackpepper Instructions Placethegarlicandpeppersatthebottomoftheblender,thenaddtheremainderoftheingredients. Pureethesauce.

March 2011 | 139
KitchenEquipment
Blender MeasuringSpoon MeasuringCup Spatula
Thiscanbeusedinmostplaceswheremayocanbeusedandisperfectforburgersthatneed creaminessandaciditytobalanceouttheirflavors. WheretoShop Piquillopepperscanbefoundatmanyolivebarsandgourmetstores,aswellasTraderJoes. Approximatecostperservingis$1.00. HowItWorks Atraditionalaioliisbasicallyamayonnaisewithlotsoflemonandevenmoregarlic.Theacidityfrom themarinatedpiquillopeppersreplacesthelemoninthisrecipe.Thegarlicandpeppersareaddedto theblenderfirsttomakesuretheyareclosetothebladessotheygetproperlypureed. ChefsNotes Wow,thisisoneofmyfavoritesauces.Itbrightensjustaboutanythingtowhichitisappliedand makesitsingwithflavor. NutritionFacts(perserving) Calories1400 CaloriesfromFat1296 Fat144g TotalCarbohydrates25g DietaryFiber3g Sugars5g Protein1g Salt1883mg InterestingFacts Traditionalaioliismadewitheggsandoliveoiltocreatethemayonnaise.

March 2011 | 140
Serrano Relish
Type:Condiment Serves:Makescup TimetoPrepare:10minutes+timetosit Ingredients 3pickledSerranochiles,minced cupofdicedSpanishonion 2tbsp.ofdicedyellowbellpepper 3clovesofgarlic,minced 1smallpickle,diced 1tbsp.ofcorianderseeds 2tbsp.ofmincedcilantro(coriander) Applecidervinegar tsp.ofsalt Option:cupoffreshcornkernels Instructions Cutalltheveggies. Placetheminaglassbowlorjarandcoverthemwithapplecidervinegar. Coverthebowlandletthemsitforatleast24hours. Draintherelishwhenyouaredonemarinatingit.

March 2011 | 141
KitchenEquipment Knife CuttingBoard MeasuringSpoon MeasuringCup GlassBowlandCover WheretoShop Getagoodquality,organicpickle.Alotofthemorecommononesaremarinatedwithingredients likefoodcoloringandhighfructosecornsyrup.Therestoftheingredientsarefairlycommon. Approximatecostperservingis$3.00. HowItWorks Everythingiscutverysmallsothatitallmeldstogetherwhenitsserved.Applecidervinegarisused becauseitssweet,whichbalancesouttheSerranochiles.NotethatifyouwanttheSerranoflavor withoutasmuchoftheheat,youcansplittheSerranosinhalf,removetheseeds,andremovethe smallribsontheinsideofthechiles.Yellowbellpepperisalsousedforsweetnessaswellascolor. ChefsNotes Iveneverbeenabigfanofrelishorpickles,butIamasuckerforspicyfoods,sothisisoneofthefew relishesIwillactuallyuseonmyveggieburgers. NutritionFacts(perserving) Calories141 CaloriesfromFat9 Fat1g TotalCarbohydrates30g DietaryFiber4g Sugars12g Protein3g Salt755mg InterestingFacts MostrelishesintheUnitedStatesusemustardseedasoneofthekeyingredients.

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Herbed Sunflower Cheese

Type: Condiment Serves:Makescup TimetoPrepare:6hours Ingredients cupofraw,hulledsunflowerseeds Water 1cloveofgarlic tsp.ofsalt tsp.ofwhitepepper 2tsp.offreshthyme 2tbsp.ofchoppedchives Instructions Placethesunflowerseedsinabowlandaddenoughwatertocoverthembyatleast1. Soakthemforabout6hours,thendrainthem. Pureethemwithalltheotheringredients.

March 2011 | 143
KitchenEquipment
Bowl MeasuringCup MeasuringSpoon Knife CuttingBoard Blender Spatula
TimeManagement
Thiswillkeeprefrigeratedforabouttwodays,butwillstarttolosequiteabitofflavorafterthat. ComplementaryFoodandDrinks Thisisasupereasycheesespread,butitsfairlythick,souseitwithheartyfoodslikeveggieburgers orevenspoonedontotacos. WheretoShop Youllgetthebestpriceonthesunflowerseedsifyoupurchasethemfrombulkbins.Approximate costperservingis$1.00. HowItWorks Soakingthesunflowerseedsmakesthemsemisoft,allowingthemtobesmoothlypureedintoa spread.Oncetheyarepureed,theyhavearich,cleantastethatsatisfiesthepalateinasimilarway tocheese.Ifyoumakethiswithouttheherbs,youshouldstillincludethesaltandwhitepepper.The saltbringsouttheotherflavorsandthewhitepeppergivesitacomplexityitwouldotherwisebe missing. ChefsNotes Iusethisspreadforburgers,lasagna,tacos,andevenjustasadipforrawzucchinichips! NutritionFacts(perserving) Calories CaloriesfromFat Fat36g TotalCarbohydrates14g DietaryFiber4g Sugars2g Protein6g
March 2011 | 144
Salt581mg
InterestingFacts
Sunflowersareactuallycomprisedofover1,000smallerflowers.

March 2011 | 145
Sweet Mustard
Type: Condiment Serves:Makesjustovercup TimetoPrepare: Ingredients 3tbsp.ofyellowmustardseeds 3tbsp.ofbrownmustardseeds tsp.ofdriedwasabipowder 1/8tsp.ofsalt 1tbsp.ofapplecidervinegar 2tsp.ofagavesyrupormaplesyrup Instructions Grindthemustardseedsandsaltintoapowder. Stirintheapplecidervinegarandagaveuntilyouhaveathickmustard.

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KitchenEquipment MortarandPestleorSmallBlender MeasuringSpoon SmallMixingBowl SmallStirringSpoon WheretoShop

Alloftheseingredientsshouldbefairlycommon,thoughyoullgetthebestpriceifyoucanbuyyour mustardseedsfrombulkjars.CheckforthewasabipowderintheAsiansectionofyourlocalmarket. Approximatecostperservingis$0.75. HowItWorks Amixofmustardseedsisusedtoachieveacomplexityofflavor.Wasabiisaddedtospiceitupwhile applecidervinegarisusedtonotonlyaddtheacidityneededformustard,butalsobecauseits sweet.Ofcourse,syrupisusedtocreatemostofthesweetnessintherecipe. ChefsNotes Ilovethisrecipe.Ithaskickfromthemustardseed,adifferenttypeofkickfromthewasabi,anda nicebalanceofsweetandsourtocarryallthosespicyflavors. NutritionFacts(perserving) Calories464 CaloriesfromFat172 Fat19g TotalCarbohydrates56g DietaryFiber10g Sugars35g Protein17g Salt290mg InterestingFacts Theheatofmustardcomesfromanaturalcompoundcalledisothiocyanates.

March 2011 | 147
Cheesecake Shake
Type:Dessert Serves:2 TimetoPrepare:5minutes Ingredients 1pintofsoyvanillaicecream Juiceofofalemon cupofvegancreamcheese 2tbsp.ofvegansourcream 2grahamcrackers Option:1cupsofblueberries,cupofsugar Instructions Pureetheicecream,lemonjuice,creamcheese,andsourcream. Crumblethegrahamcrackers. Addtheshaketotheglassesandtopwiththecrumbledgrahamcrackers. Option:Overamediumlowheat,reducetheblueberriesandsugarintoaroughsauce.Topeach shakewiththeblueberrysauce,thenaddthecrumbledgrahamcrackers.

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KitchenEquipment
MeasuringCup MeasuringSpoon Blender Spatula Presentation Dontcrumblethegrahamcrackersintosupersmallpieces.Leave theminchunkstocreatemoreofacolorcontrastbetweenthe crackersandshake.
TimeManagement
Serveimmediately!Ifyouusetheoptionalblueberrysauce,waitforittocool,thenmaketheshake. Pouringhotblueberrysauceovertheshakewilljustcreatemeltedshake. WheretoShop SoDeliciousmakesoneofthebestbrandsofsoyicecreamsforshakes.Fortunately,itcanbefound inmoststores,thoughyoullprobablygetthebestpriceatplaceslikeFresh&Easy.Approximate costperservingis$3.00. HowItWorks Vegancreamcheese,sourcream,andlemonjuiceformthebaseofquiteafewvegancheesecakes, whichiswhytheyareaddedtothisrecipe.However,itsashakeandnotacheesecake,sothose itemsareusedinlimitedquantitiesmoretoenhancetheflavoroftheicecreamthantotakeitover. ChefsNotes Thisshakeispuredecadencewithallthefaultsandperksthatgoalongwiththat! NutritionFacts(perserving) Calories425 CaloriesfromFat117 Fat13g TotalCarbohydrates57g
March 2011 | 149
DietaryFiber4g Sugars20g Protein7g Salt542mg
InterestingFacts
Shakesinthe1800swerenotmadewithicecream,butratherweremadewitheggsandwhiskey.

March 2011 | 150
Chocolate Raspberry Smoothie

Type: Dessert Serves:1 TimetoPrepare:5minutes Ingredients 1cupvanillanondairymilk cupfrozenraspberries 2tablespoonsdarkchocolatechips 12teaspoonsagavenectar Options:Veganwhippedcream,chocolateshavingsandchocolatesyrupforgarnish Instructions Blendthemilk,raspberries,chocolatechips,andagavenectarinablender. Garnishwithwhippedcreamandchocolate,ifdesired.

March 2011 | 151
KitchenEquipment
Blender Tallglass
Presentation
Thegarnishisdefinitelyworthit,especiallytheshavedchocolate! ChefsNotes Thesedessertsmoothiestastedecadentandacinchtomake. NutritionFacts(perserving) Calories155 CaloriesfromFat63 Fat7g TotalCarbohydrates18g DietaryFiber4g Sugars15g Protein5g Salt129mg InterestingFacts SmoothiesoriginatedinBrazil.

March 2011 | 152
Coconut Almond Shake

Type: Dessert Serves:3 TimetoPrepare:10minutes Ingredients 3tbsp.ofsliveredalmonds,toasted 3tbsp.ofshreddedcoconut,toasted 1pintofcoconutbasedicecream tsp.ofalmondextract Option:cupofrum Instructions Toastthealmondsoveramediumheatinadrypanuntiltheyjustbarelydevelopsomebrowning. Repeatthiswiththecoconut. Pureetheicecream,almondextract,andoptionalrum. Topeachshakewiththecoconutandthenthealmonds.

March 2011 | 153
KitchenEquipment
Pan Spatula Blender MeasuringCup MeasuringSpoon Presentation Pickoutanycoconutshredsthatgotburned.Theshakewillnotonly lookbetter,butyoullbegettingridofanyunwantedtastes.
TimeManagement
Makesurethecoconutshredsandalmondsarecoolbeforeplacingthemontheshake.Otherwise, theyllmelttheshakeandcreateamess. WheretoShop TryplaceslikeWholeFoodsforthecoconutbasedicecream.Approximatecostperservingis$3.00. HowItWorks Thealmondextractinfusesthecoconuticecreamwithalightalmondflavor.Becauseitsso powerful,youdontneedtousealotofit.Thetoastedcoconutandalmondsarethereforboth textureandpresentation. ChefsNotes TryabitoflimejuiceinthisshakeforafunThaiinspiredvariation!
March 2011 | 154
Calories366 CaloriesfromFat198 Fat22g TotalCarbohydrates38g DietaryFiber11g Sugars25g Protein4g Salt47mg InterestingFacts Coconutsaresowaterresistantandbuoyantthattheycantravelacrossanoceanandstillbeedible.

March 2011 | 155
Peanut Butter Chocolate Shake

Type: Dessert Serves:4 TimetoPrepare:10minutes Ingredients 5oz.ofvegandarkchocolate,crushed cupofcrushed,roasted,saltedpeanuts 1pintofvanillasoyicecream(usechocolatesoyicecreamifyouwantaheavilychocolateflavored shake) cupofpeanutbutter 1cupofveganmarshmallows 1smallsquareofvegandarkchocolate,shaved Instructions Placethe5oz.ofdarkchocolateinasmallplasticbag. Smashitwithaheavyutensiluntilyouhavetinychunksofchocolate. Smashthepeanutsinthesamewayorchopthemwithaheavyknifeandsetasideafewtotopthe shake. Pureetheicecreamandpeanutbutter. Stirinthecrushedchocolate,peanuts,andmostofthemarshmallows,savingafewtotoptheshake. Toptheshakewithafewcrushedpeanutsandmarshmallows. Shaveabout1tsp.ofchocolateontoeachshake.

March 2011 | 156
KitchenEquipment
PlasticBag HeavyUtensil Blender MeasuringCup MeasuringSpoon SmallKnife Presentation Makesurethemarshmallowsarethesmallones!Also,dontoverdo itwiththepeanutgarnish.Youwantsomeoftheshaketoshow through.
TimeManagement Serveimmediately! WheretoShop Alltheingredientsarefairlycommonexceptforthemarshmallows.MyfavoritebrandisDandies, whichcanbeorderedonlineorcanbefoundatWholeFoods.Also,bothTraderJoesandWorld Markethavevegandarkchocolate,withWorldMarkethavingaveryinterestingselectionofflavors. Approximatecostperservingis$3.00. HowItWorks Thebaseoftheshakeisrichpeanutbutterandvanilla.Theideaistocreateshotsofchocolate interspersedthroughoutthatrichness,whichiswhychocolatechunksarestirredintotheshake insteadofblendedwithit.Thesaltinessofthepeanutscreatesadeliciouscounterpointtothe sweetnessoftheshakeandtheyprovideanicecrunchytexture,aswell. ChefsNotes Thisendedupbeingmyfavoriteshakeoutofalltheonesinthisissue,butImasuckerforpeanut butterandchocolate.
March 2011 | 157
Calories503 CaloriesfromFat243 Fat27g TotalCarbohydrates54g DietaryFiber7g Sugars33g Protein11g Salt306mg InterestingFacts Peanutbutterwasntinventedinthemodernage.Itwasbeingmade,albeitincoarseform,byAztecs severalcenturiesago.

March 2011 | 158
Raspberry Banana No-guilt Shake

Type: Dessert Serves:2 TimetoPrepare:5minutes Ingredients 2cupsoffrozenraspberries 2ripebananas,peeled 3tbsp.ofagavesyrupormaplesyrup 1cupofalmondmilk Instructions Pureealltheingredients,allowingtheblendertorununtiltheraspberriesareperfectlysmooth.

March 2011 | 159
KitchenEquipment
Blender MeasuringCup MeasuringSpoon Presentation Thishasabeautifuldarkcolor,somakesuretouseaclearglasswhen servingit.
TimeManagement
Youcanservethisimmediatelyorkeepitinthefreezer,stirringitevery10minutes.Onceyouare readytoserveit,allowittositforabout5minutes. WheretoShop Alloftheseingredientsareverycommon.Approximatecostperservingis$2.00. HowItWorks Thebananaandalmondmilkcreatethethickbinderthatgivestheshakeacreamyquality.Pureeing frozenraspberriesintothatmixcreatesanicecreamliketexture. ChefsNotes Ifyoulikesorbet,youlllikethisshake,anditswaylessfatthanamoretraditionalshake.Wayless. NutritionFacts(perserving) Calories218 CaloriesfromFat18 Fat2g TotalCarbohydrates46g DietaryFiber12g Sugars24g
March 2011 | 160
Protein4g Salt82g
InterestingFacts
Thebestseasonforraspberriesismidsummer.

March 2011 | 161
Spicy Mango Shake

Type: Dessert Serves:3 TimetoPrepare:5minutesplustimeforthemangotothaw Ingredients 2cupsoffrozenmango,thawed 2cupsofvanillasoyicecream Juiceof1lime tsp.ofcayennepepperortsp.ofanchopowder 3smallcutsofmint Option:1tsp.ofanchoflakes Instructions Allowthemangotocompletelythaw. Pureethemango,icecream,limejuice,andcayennepepper. Topeachshakewithasmallcutoffreshmintandoptionalanchoflakes.

March 2011 | 162
KitchenEquipment
MeasuringCup MeasuringSpoon Blender Knife CuttingBoard Presentation Trytoleaveatleastastematthebottomofthecutsofmint, theninsertthestemintotheshaketohelpsupportthemint.
TimeManagement
Themangoneedstobecompletelysofttoproperlypuree,sodontrushit. WheretoShop Mostmarketssellfrozenmango,butyoucangetagoodqualityoneatTraderJoesforagreatprice. Ifyougowiththeanchopowderandflakes,youmaybeabletofindsomeataconventionalmarket, butifyoucant,checkyourlocalMexicanmarket.Youcanevenmakeyourownbycrushinganchos yourself.Approximatecostperservingis$2.50. HowItWorks Thesweetlushnessofthemangooffsetsthespicinessofthecayennepepper,creatingbalanceinthe shake.Thelimejuicehelpsaccentuatethesweetnessofthemangoandbrightenstheentireshake. ChefsNotes ThisisashakeversionofamangolimesorbetIliketomakeandIthoughttheadditionofspicychile powderwouldmakethisincrediblyfun! NutritionFacts(perserving) Calories287 CaloriesfromFat27 Fat3g
March 2011 | 163
TotalCarbohydrates61g DietaryFiber5g Sugars32g Protein4g Salt221mg InterestingFacts Mangoesaresoimportanttotheculinarytraditionsoftheworldthattheyarethenationalfruitof severalcountries.

March 2011 | 164
Strawberry Milkshake
Type: Dessert Serves:2or1ifyoureallywantmilkshake TimetoPrepare:about10minutesifyouneedtopreparethestrawberries. Ingredients 1pintnondairyicecream(IuseSoDelicious) 16ozoffreshstrawberries,hulled 3tablespoonsagavenectar 1cupnondairymilk Instructions Ifnotalreadydone,takeyourpintofstrawberriesandhullthem. Addthehulledstrawberries,icecream,milk,andagavetoablender,andwhipitathighspeeduntil creamy.

March 2011 | 165
LowfatVersion
Substitutelowfatmilkandicecream.
RawVersion
Substituterawvanillaicecream,rawmilk,andrawagave. KitchenEquipment Theonlyequipmentneededisaknifeforthestrawberrytopsandablenderforthedrink.Astand blenderwouldworkbetterthananimmersionblender,butyoucouldmakedowithoneinapinch. Presentation Topwithamintleafortwo,orsomesoywhipcream. TimeManagement Thisisverytimefriendly.Therearenoshortcutsbecauseitdoesnttaketime. ComplementaryFoodandDrinks IfyouservethiswithanicegrilledveggieburgerandsweetpotatoFrenchfies,yourfriendswilllove youforever.Seriously. WheretoShop FreshandEasyhascheapSoDeliciousicecream.Butreallyyoubeabletogettheingredientsatmost places.Approximatecostperservingis$2.50. HowItWorks Theblenderwhipsinair,whichhelpsmakethiscreamy.Thatiswhyahighspeedblenderstand blenderworksbestwiththis. ChefsNotes Asmyhusbandwouldsay,thisisextraghettomeaninghesfoodslummingbutcantgetenough.I havehadfriendsholdoutemptycupswithintenselongingintheireyes.Itssosimpleyoumightthink itwontbegood,butitisdelicious! NutritionalFacts(individualservingsinparentheses,doesnotincludeanyoptions) Calories612
March 2011 | 166
CaloriesfromFat172 Fat19g TotalCarbohydrates105g DietaryFiber18g Sugars71g Protein5g Salt91mg InterestingFacts Milkshakes,namedinthelate1800s,wereoriginallymadewithmilk,eggs,andwhiskey.

March 2011 | 167
Lime Raspberry Cheesecake

Type:Dessert Serves:12 TimetoPrepare:2hoursplusseveralhourstorest Ingredients TheCrust 2cupsgrahamcrackerpiecesorcrumbs(or1sleeveofgrahamcrackers) 1/3cupcanolaoil 3tablespoonswater 1tablespoonagavenectar TheFilling 3packages(12.3ounceseach)silkentofu,drained 1package(8ounces)tofucreamcheese 1cupagavenectar cupmaplesyrup cuplimejuice 2tablespoonslimezest(orzestof2limes) 1teaspoonvanilla 2teaspoonscornstarch 2teaspoonslemonextract TheTopping 1cupberryjuice 2tablespoonsagarpowder cupfreshorfrozenraspberries Instructions MakingtheCrust Preheatovento350degreesF. Grindthegrahamcrackersinafoodprocessororblender. Addtheoil,sugarandwaterandmixuntilcombined. Pressintoa9inchpiepanorspringformpan. Bakefortenminutes. Letcoolandthenfill. MakingtheFilling Processthetofu,creamcheesesugar,agave,maplesyrup,limejuice,limezest,vanilla, cornstarchandlemonextractinafoodprocessororblenderuntilsmoothandcreamy. Preparethecheesecakeforawaterbathbywrappingthebottomofthespringformpanin aluminumfoilfirstsothattherearenoleakswhenyouputitinthewaterbath. Placethepaninaroastingpanwith12inchesofwaterthatcomeupthesidesofthe cheesecakepan. Pourthebatterontothecrust. Bakeforanhourand20minutesoruntilthesidespullawayfromtheedgesbutthemiddleis notcompletelyfirm. Letcoolandthenrefrigeratealldayorovernightbeforeserving.
March 2011 | 168
Keeprefrigerated. MakingtheTopping Tomakethetopping,cookthejuicewiththeagarpowderinamediumsaucepanover mediumheatuntilitboils,around7minutes,stirringoften. Stirintheraspberriesandmashthemup. Letthemixturecoolinthepanforaboutahalfhour. Spreadthemixtureoverthecooledcakethenchillitforatleastanhourbeforeservingthe cheesecake.

March 2011 | 169
KitchenEquipment FoodProcessororBlender RoastingPan 9inchSpringFormPanorPiePan Spatula MediumSaucePan Presentation Garnishwithfreshraspberriesandserve withafewcutsoffreshbasilormintfor extracolor. ChefsNotes
Haveabiteofcitrusperfectlycomplementedbythetartnessofraspberry,balancedbythenatural sweetnessofagaveandmaple,swimminginaseaofcreamyfillingatopacrispycrust. NutritionFacts(perserving) Calories384 CaloriesfromFat144 Fat16g TotalCarbohydrates53g DietaryFiber3g Sugars36g Protein7g Salt133mg InterestingFacts CheesecakewasmadeinAncientGreeceandadoptedbytheRomansaftertheirGreekconquest!

March 2011 | 170

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Table of Contents

Jillwritesaboutwhatmakesa perfectburgerforherusingonly realingredients.Hint:Quality grains,therightbeans,andlotsof flavor.

Everywonderexactlywhatthe differenceisbetweenaburger andaregularsandwich?Marty takesusthroughthehistoryofthe burgerandconsultsseveralchefs andauthorsaboutwhatmakesa burgertothem.

Liztalksaboutthebesttechniques forgrowing,harvesting,and storingfreshpeaches.

VeganCuisineandtheLaw: RiskyBusinessTheReal StoryofGrilledMeatsand FastFoodLawsuits28

Greatburgersarentjustabout theflavor,theyrejustasmuch Marketplace7 abouttexture.Learnhowtomake theperfectseitanandtheperfect Getconnectedandfindoutabout blackbeanburgerpatties. veganfriendlybusinessesand organizations.

Findoutaboutthelatestlawsuit regardingthedangersofgrilled meatsandhowthefastfood industryisreactingtoit.

Angelatreatsustoafabulousraw mealwithadeliciousburger, onionrings,andshake.

Alistingofalltherecipesfoundin thisissue,compiledwithlinks. seethefollowingpagefor interviewsandreviews

Burgers, Fries, & Shakes

VeganDieticianandPublic HealthNutritionistGinny Messina,MPH,RD35

Aveganbakerydedicatedtothe magnificentcinnamonrollin Berkeley.

Ginnytalksabouthercareer, veganisminthemedicalfield,and weighsinontheoptimalvegan dietdebate.

ActivistsHillaryRettigand DanNordstromofVegan ProtestFuel40

LearnhowHillaryandDanstarted VPF,anorganizationthatmerges veganactivismwithsocialjustice protests.

Afoodloverscookbookfeaturinga mixofstandardrecipesanda delicioushostofdishesoffthe beatenpath.

Lisawriteseducationalchildrens bookswithaveganfamilyasthe protagonists!

Burgers, Fries, & Shakes

The Vegan Culinary Experience

Burgers, Fries, & Shakes

Burgers, Fries, & Shakes

Burgers, Fries, & Shakes

Burgers, Fries, & Shakes

Burgers, Fries, & Shakes

Burgers, Fries, & Shakes

About the VCE

Not Just a Magazine

An Educational and Inspirational Journey of Taste, Health, and Compassion

Making Tasty Burgers

brownandcrispbuttheyarestilltasty.Ifyouwant asmokyflavorinyourburgers,addapinchof smokedpaprika,smokedsaltorbarbecuesauce goodsmokewithoutthegrill. HeresmyrecipeforMushroomVeggieBurgers frommycookbook,TheVeggieQueen: VegetablesGettheRoyalTreatmentandanewer recipeforBlackBeanQuinoaBurgers.

Note:Ifyouwanttomakethisglutenfreeyoucanuse glutenfreebreadtomakecrumbsorusetoastedbaby, orquickcookingglutenfree,oats.

Black Bean Quinoa Burgers

Mushroom Veggie Burgers

Burgers, Fries, & Shakes

Burgers, Fries, & Shakes

Burgers, Fries, & Shakes

Burgers, Fries, & Shakes

Burgers, Fries, & Shakes

Making the Perfect Patty

Burgers, Fries, & Shakes

Burgers, Fries, & Shakes

Burgers, Fries, & Shakes

Burgers, Fries, & Shakes

Burgers, Fries, & Shakes

Burgers in the Raw

Gorgeous.Sinful.Energetic.Delicious.Soul satisfying.Allofthesewordscanbeusedto describethisdelectablerawburgermeal.How coulditnotbe?Arawburger,rawonionrings,and arawpeanutbutterchocolateshake?Divine! Evenbetterishoweasyitistomake.Accessible. Theresanotherwordtodescribethismeal. Fabulous.

burgerstylepatty.Youcanservethisdishcoldona bedoflettuceoryoucandehydratethemfor4 hoursat104degrees.Servewithonionrings.

the fabulous burger

reeses peanuts in a glass, oh my!

backyard peaches and apricots

Resources www.urbanfarm.org www.phoenixpermaculture.org

Favorite Peach Smoothie

Burgers, Fries, & Shakes

Vegan Cuisine and the Law

Sonexttimeyouaskyourself,WhatshouldI eat?,goaheadandthrowsomeveggieburgers, vegetableandtofukabobs,orPortobello mushroomsonthegrill.Theonlythingyouwill needtothinkaboutishowdeliciousyourfoodwill be.

An Interview with the Urban Vegan, Dynise Balcavage!

Burgers, Fries, & Shakes

Burgers, Fries, & Shakes

Burgers, Fries, & Shakes

Burgers, Fries, & Shakes

Burgers, Fries, & Shakes

Burgers, Fries, & Shakes