Monthly Archives: July 2012

Double Cherry, Almond and Long Bean Salad!

Melissa brought us some GORGEOUS long beans from her Dad’s garden. Green beans are easier to find in your supermarket but long beans have a subtly sweeter flavor. Here she is below, breaking off the ends and snapping them into bite sized pieces.

We used the following:

3-4 cups of long beans, ends trimmed and cut

1 carton of cherry tomatoes, cut in half

1/4 cup of dried cherries (dried cranberries work too!)

15-20 toasted salted almonds, crushed

Melissa blanched the beans by steaming them.

I tossed together the fruits and veggies and dressed it with 3 tablespoons of balsamic vinegar that I whisked together with a tablespoon of Dijon mustard.

This salad disappeared fast: sweet fruits and veggies, savory nutty almonds and tart dressing. The textures were contrasting and very welcome and this is a light filling salad that’s beautiful to boot! We hope you get to try it.

This is Melissa, Christie and Brent, signing off!

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PB2: Powdered Peanut Butter

I was talking to a friend who’s a vegetarian (Hi, Yamini!) when she asked if I had heard of PB2. I had not. So she gave me some to try. How awesome is that?

PB2 is a powdered peanut butter product. Say what? Yep. Powdered peanut butter.

PB2 has three ingredients: roasted peanuts, sugar, and salt. It’s basically traditional peanut butter — without  fat or oil. Per their web site, this is how the product compares to traditional peanut butter:

AMAZING, right?! Making the peanut butter is easy. Simply mix 2 tbsp of the powder with 1 tbsp of PB2. Adjust as needed if you want something more runny or more thick.

I’ll admit that I wasn’t completely blown away by PB2, but if I hadn’t known that it started out as a powder, I would have been fooled. My six-year-old niece tried some, and she loved it! I do wonder why sugar was added; not a huge deal, though.

I prefer traditional peanut butter, but the nutrition facts speak for themselves. I sometimes go several days in a row when I eat peanut butter and toast for breakfast. The lower fat and calorie content, along with 5g of protein per serving, makes PB2 a GREAT option. In addition, having peanut butter in powder form makes it easy to mix into smoothies or when baking and cooking. I definitely intend to use PB2 next time I make kare kare.

Learn more about PB2 at their official web site! Let us know what you think if you try it, and I hope you do. –Melissa

 

 

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Minty Banana Colada!

Summer is definitely a time for frosty summery drinks and this is definitely a frosty summer drink. We combined the following in the blender:

1 frozen banana

1 tbsp shredded coconut

1 cup of coconut cream or coconut milk

1 tsp coconut sugar (more or less depending on your taste)

1/2 cup fresh mint leaves

1.5 cups of ice

1.5 cups almond milk

1/2-1 cup of rum (optional)

Blend this up to creamy perfection. Garnish with more mint. Share with friends!

This is Brent, Christie and Melissa, signing off!

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Being Vegan is Easy at Over Easy Cafe

Dining out when you’re vegan is generally a challenge, but it seems to be even more of a challenge when going out for breakfast. Pre-vegan, I would get overwhelmed at the vast breakfast/brunch selection at some restaurants. Now I go to those same places and get frustrated because the only vegan thing on the menu is a bowl of fresh fruit.

This morning, I perused several prospects in the hopes of finding a place that would please both myself and my non-vegan dining companions. I was really glad to come across Over Easy Cafe. Why? Because they have a tofu scramble on the menu! My Mom and niece didn’t have to be weirded out by menus that vegan/vegetarian places tend to have (let’s admit it… sometimes supremely vegan spots can be kind of weird for those who aren’t vegan) and I was able to enjoy a hearty vegan breakfast.

The Spicy Tofu Scramble consists of tofu scrambled with “chorizo” spiced veggie crumbles, red peppers, & jalapenos, topped with salsa verde & guacamole. It came with a red potato hash and a choice of whole wheat, multi-grain, sourdough, or rye toast. Let me pause here and mention that I’m not certain that the veggie crumbles were vegan and I didn’t think to ask when I was there.  Um, it was delicious. Here’s a close-up:

I hope that more places will follow the lead of Over Easy Cafe and come up with at least one vegan/vegetarian-friendly dish on their menu. It makes a huge difference.

If you’re in Chicago, try out Over Easy Cafe! –Melissa

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Soy Curl Adobo with Eggplant Salad

Adobo is a quintessential Filipino dish and cooking method. Pork or chicken are usually used, however, seafood and even vegetables can be cooked adobo-style. Clearly, soy curls are a great substitute. I’m still amazed by what a great meat substitute they are. I’m also amazed that it took me so long to try making soy curl adobo because it’s so quick and easy. Special shout-out to my cousin Dulce for motivating me!

Here’s what you’ll need for soy curl adobo:

soy curls
soy sauce
white vinegar
garlic cloves, very coarsely minced
black peppercorns
bay leaf
Butler Chik-Style Seasoning (optional)
turbinado (optional)

I’m not listing measurements because all you need to know is this: use equal parts soy sauce and vinegar and use more if you want the adobo to be soupy and less if you don’t. The amount of garlic is your call, too, but adobo is meant to be garlicky. With about 1 cup of soy curls, I used 2 tbsp each of soy sauce and vinegar and two garlic cloves.

I put the soy sauce, vinegar, garlic, and peppercorns in a small bowl (I didn’t have a bay leaf). Then, I fired up a small frying pan (you can also use a saucepan or pot), heated some olive oil in it, threw in my rehydrated soy curls and some Chik-Style seasoning, and mixed it all together.

Immediately after that, I added in the soy sauce-vinegar mixture. I mixed it again and let it cook. Optional: once the liquid starts cooling off a bit, you can add some turbinado (I did not).

I didn’t use a lot of liquid, so I ended up with some dry adobo, which suits me just fine.

To accompany the adobo, I made an eggplant salad using one roasted eggplant, diced tomato, and minced shallot. My dad pickles his pepper surplus, so I took one of these little chili peppers, minced it, and threw it in the salad along with some salt.

So yummy! The best part is, this dish can last for several days. It’s a road trip favorite for Filipinos for this very reason. I hope you’ll try it. Oh! I made another great discovery today. My sister usually has an allergic reaction to soy milk and tofu. She tried this and so far, no reaction. Yay! –Melissa

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Is “GMO” a bad word?

Apologies in advance, this isn’t a simple issue so I have to make a lengthier post than you’re probably used to here on Turning Veganese. Also, please don’t hesitate to ask me questions. I have trouble talking like a normal person because I spend most of my time with other eggheads so I understand if more explanation is needed. Genetically modified organisms or GMOs are often a hot topic in news reports and nutrition bulletins, and I want to give you the perspective of a scientist.

A GMO is any organism whose genes have been altered in a laboratory. Genes are passed back and forth between organisms in nature often enough that there are dedicated natural mechanisms to promote and facilitate gene transfer. Scientists have harnessed these mechanisms as tools for understanding and interacting with the world around us. The intent behind each genetically engineered product is colored by the perspective of the engineer. My point is that, genetic engineering isn’t necessarily bad.

Golden rice is an example of a GMO created in 2000 as a humanitarian tool. Above is regular polished rice next to golden rice. Golden rice was engineered to contain beta caroteine which is a precursor to vitamin A. Vitamin A deficiency is the culprit for 1-2 million deaths annually, 500,000 cases of irreversible blindness and millions of cases of xeropthalmia (that means “without tear ducts”) in countries where dietary vitamin A is scarce. Golden rice has the capability to end the horrors of this tragic and preventable vitamin deficiency cheaply. Golden rice has been distributed and hybridized with local varieties to maintain genetic diversity (which I’ll talk more about shortly).  Several of the researchers who developed this boon to impoverished earthlings went on to work at big agriculture and chemical corporations which takes me to a criticism of a GMO crop.

Genetic use restriction technology (GURT) is a seed that will either produce sterile offspring or must be sprayed with a chemical sold by the company that created the GURT plant in order to activate the engineered properties of the plant. Many farmers, particularly in poorer countries save some of their seeds from each crop to plant next year. This means that farmers who buy this plant can’t save seeds (which also stifles diversity; don’t worry, I’m getting to it); they either have to buy more seeds from the company or buy more chemicals. I would compare it to drug dealing where seeds are methamphetamines and withdrawal is almost as disillusioning as being high. Still GURT is just one example of how GMOs can be bad, not a broad statement about genetic engineering, so I’m going to cover some of the shades of grey involved in genetic engineering.

The most common and most desirable mutations are ones that allow crops to survive adverse environmental conditions like frost or drought and ones that prevent them from being susceptible to pesticides, herbicides and fungicides. It really depends on the individual gene that confers these advantages as to whether I can have an opinion on whether they’re good and bad in the context of our bodies. The next obvious issue is whether or not they’re doused with poisons. If there isn’t an alternative I would buy a GMO product that was grown organically versus a non-GMO that was grown conventionally. For example, the picture to the right has a wild type peanut plant (above) and an engineered peanut plant (below) grown without pesticides. The modified one appears healthy and untouched and the wild type is looking gnarly. This particular plant is producing a natural toxin from a soil microbe, Bacillus thurongensis. This particular toxin affects insects by binding to part of the insect’s gut. People just don’t have that part so it doesn’t affect humans, kind of like how antibiotics hurt bacteria but not people (though some people have allergy responses to some antibiotics).  For decades the toxin itself was isolated from the bacterium and sprayed on crops. The issue was that it then washed into the water supply affecting insects other than those targeted by farmers. Putting the gene in the crop meant that only insects that fed on the crop were affected which good because fewer chemicals and less work would be needed to grow the crop but there’s also something not necessarily dangerous but also “not peanut” in it. So, yes. I might buy these GMO peanuts if they were grown organically. Still, I favor organic and non-GMO.

On the other hand, there’s RoundUp Ready soybeans and other crops. These babies are engineered to be resistant to glyphosate. Glyphosate is a highly toxic chemical that’s capable of killing animals, fish, birds and pretty much anything else, including weeds (above). RoundUp Ready crops can be sprayed liberally with this chemical and survive. This would be great except that some of the chemical stays in the crop that eventually people eat. Even in small doses it’s known to be a teratogen (causes birth defects) and carcinogen. Still, I might buy RoundUp Ready crops that had been grown organically because it’s the pesticide that’s an issue, not the genetic modification.

Nature also has a leg up on us and a dry sense of humor. Above is a map of the distribution of weeds that are now resistant to glyphosate, undermining the appeal and advantages of RoundUp Ready crops. Coincidentally the reddest areas are also are the places where RoundUp Ready crops are most frequently planted. As I noted earlier, nature has mechanisms that allow the very genes we manipulated in the laboratory to be exchanged between related organisms as well as the simple elegant process of evolution in its formidable arsenal. If there’s anything I’ve learned as a scientist and farmer it’s that you can’t beat nature; you can only try to work with it.

Now on to my reasons for favoring non-GMO foods. Genetic diversity is important. Often when a crop or livestock is genetically engineered, they all have identical genes. This is important because things that have identical genes have identical susceptibility to disease or adverse environmental conditions. Genetic variation is how some organisms survive while others perish. Humans often plant huge fields with the same crop. This makes fields like big cities where a common cold spreads rapidly because people are in close proximity with one another and can spread disease. Of course some people just don’t get sick. This might be genetic, chance or maybe they’re just healthier. When we engineer crops, we can take away the opportunity for plants to rely on genetic diversity to fight disease.  The icky looking photo [above] is an early image from the 2009 late blight that ravaged tomato and potato crops in the Northeast. I’ve never seen anything like it. I watched entire greenhouses go from emerald green leaves and bursting with beautiful plump tomatoes to steaming heaps of putrid grey mush in only 3 days. THREE DAYS!

Reliance on one major crop in combination with a late blight was what caused the Irish potato famine between 1845 and 1842 and after seeing it in action, I understand why it was so devastating. If you’re not familiar with that example, consider what happens when when an entire crop of soybeans or corn or other staple is destroyed: food prices skyrocket, farmers lose their livelihoods, people starve to death. The most vulnerable people would be the most severely affected: the poor, elderly and children. This is actually my biggest reason for avoiding GMO foods: to preserve the genetic diversity that’s only possible when seeds are hybridized, harvested and saved by farmers instead of cloned by big corporations. I can’t make any other sweeping statements about abuses of the technology.

So to conclude, it’s more nuanced than “GMO good” or “GMO bad”. Sorry folks, it might not be the concrete answer you wanted but hopefully you learned something. I can still offer this word of wisdom: buying organic shows reverence for the earth in it’s entirety. It made you. Recognize.

This is Christie, signing off.

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Easy Eggplant Sandwich

I’m weirded out by eggplant that I see in grocery stores. They never look as pretty or feel as nice as the ones that grow in my Dad’s garden. I took this photo about three weeks ago; we have a mess of eggplants now.

Eggplant is superb. You can use it in a variety of ways and in a variety of styles (Asian, Mediterranean, Italian, etc.). We “roasted” some eggplant by broiling them whole until they were soft and then peeled the skins. You can refrigerate the roasted eggplant for use later, which is what we did in this case.

You’ll need the following for the Easy Eggplant Sandwich:

roasted eggplant
sliced tomato
vegan pesto
toasted bread

Another garden goody is fresh basil. Here’s a pic of my Dad picking some basil for me for this recipe. I needed it for the pesto!

To make the pesto, put the following into a food processor and combine:

1 1/2 cups fresh basil
4-5 garlic cloves
1/3 c olive oil
1/3 c almonds or pine nuts
1/4-1/3 c nutritional yeast
salt, to taste
crushed red pepper (optional but highly recommended by me)

Look at this beautiful pesto! The non-vegans in the house thoroughly enjoyed it so I am extra proud of it.

Get all your ingredients together on the table.

To construct the sandwich, take your toast, spread pesto on it (it’s okay to be liberal with the amount you use–go crazy!), mash some eggplant on that (no need to reheat if it’s chilled), and top with tomato.

Well, I could write some more about this, but I would like to be alone with my sandwich now… –Melissa

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Lazy Vegan: Vegan French Toast

For a lazy Saturday with friends, there’s nothing like French toast. Our local baker, Karin, makes spelt müseli bread that’s got almost as much fruit in it as whole grain and that’s basically a dog whistle for vegans like me. I used a product called Mom’s Vegan Kitchen French toast mix along with some almond coconut mix.

I found this product straightforward and easy to prepare. I combined the mix with almond milk and grapeseed oil as recommended on the package and soaked sliced bread in it.

In the pan it created an egg-like film on the surface of the bread and had a beautiful toasted look and smelled DIVINE. It didn’t have the bitterness of dairy milk or the sulfur flavor and odor of egg but all the other delightful flavors you’ll find in French toast.

We topped it with Rivermede farm maple syrup (above) alone and with frozen wild blueberries (below).

It was all delicious. I would definitely buy this product again. I don’t know any carnists that would turn this down either. This is a perfect comfort food for when you’re feeling a little lazy but want something decadent. We bought this for just under $6 which I thought was very reasonable for what you get at Vegan Essentials. This website was instrumental when I first became vegan and I totally recommend them. They research all of their products so you know it’s vegan and they are independently owned. I’m about to mow down some more French toast.

This is Melissa, Brent and Christie, signing off!

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Bitter Melon Salad!

Bitter melon or ampalaya is one of those weird ones, you guys, but I grew up eating it.

Bitter melon is not my favorite thing to eat. In fact, it’s because of its health benefits that I endure its bitter flavor: they don’t call it “bitter” because of its jealousy and resentment. Some of its heath benefits include: lowering insulin (which benefits those with diabetes) and killing bacteria and viruses. It also helps keep the blood clean and improves blood flow which means, for a woman, less painful menstrual cramps. BONUS: My dad grows it in the garden. He’s growing two kinds this year: the darker one that I used in this recipe, and a lighter and longer one shown below.

Christie posted a recipe for pakbet using bitter melon. Today, I’m opting for a simple and raw recipe. I made this when I was visiting Christie and Brent over the weekend. Brent unfortunately could not try it because of an allergy, but I am happy to say that this is Christie-approved!

Bitter Melon Salad

1 bitter melon
1/2 onion, diced
1 medium tomato, diced
salt

First, slice the bitter melon in half, lengthwise. Then, degut it. I used a teaspoon to scoop out the guts.

Slice up the melon, toss it into a bowl, and add 2-3 tbsp of salt. Then add cold water to the bowl and let it soak for about 10 minutes. After 10 minutes, drain and rinse the bitter melon. Toss it into another bowl with the tomato and onion, add salt to taste (I suggest at least a teaspoon), mix it up, and eat it!

I spotted some strawberries in the fridge while the bitter melon was soaking and came up with a wacky idea: bitter melon salad with strawberry and onion!

OMG what a wonderful combination and no salt required! It has this great sweet explosion followed by bitter followed by sweet and the onion ties it all together. YUM YUM YUM.

Don’t be afraid of bitter melon! It has awesome health benefits. Visit the National Bitter Melon Council to learn more. I expect that both Christie and I will offer up more bitter melon recipes. I know I have a lot more to say about the magical ampalaya. In the meantime, be on the lookout and try it if you find it. –Melissa

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Panang Curry!

Curry is kind of awesome. This is a rich veggie curry rich with veggies. Is that redundant? Anyways, we like curry and will eat it whenever we get the chance so this is an easier version you can make if you’ve got a fridge full of veggies like we often do. You’ll need the following:

1.5 tbsp olive oil
1/2 cup chopped shallots/green onions
2 tablespoons minced ginger OR 1/2 tbsp powdered
4 garlic cloves, minced
2 generous tablespoons of peanut butter
1 finger sized piece of turmeric OR 2 tsp powdered
1/2 teaspoon ground cumin
1 teaspoon Thai red curry paste or to taste
1 cup water
1 can of coconut milk (2 cups of almond milk for a lighter version, just add 2 tablespoons of shredded coconut for flavor)
juice and zest from 1 lime

1 tomato, diced
2 tablespoons turbinado sugar or molasses or to taste
1 14-ounce package firm tofu, drained, cut into cubes (optional)
1 sweet potato or white potato, cubed
1 bunch green veg, ripped or cut into bite size pieces (I used broccoli and a green bell pepper because I had them but kale works well too)

salt to taste

You can also add mushrooms, sliced carrots, or other veggies
1/2 cup roasted and salted cashews or peanuts (or cilantro for a lighter version) for a garnish


Heat oil in large pan over medium-high heat. Cook shallots, ginger, turmeric and garlic until tender. Stir in the cumin and curry paste until fragrant. We like ours spicy so I added some red peppers.

Whisk in water, coconut milk, lime juice and zest, and brown sugar and let simmer. Season to taste with salt and adjust the seasonings.

Add tofu, potato and mushrooms if you’re using them and let cook on low heat covered for 20 minutes, or until the potato begins to soften. Then add the green veggies and cook until you like the texture.

Garnish with cashews/peanuts/cilantro and serve as is or with rice or quinoa. Using almond milk instead of coconut milk makes  a huge dent in the number of calories added from fat (even compared with light coconut milk) and makes the flavors more intense. We hope you get to try it!

This is Christie and Brent, signing off!

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