Wednesday, August 31, 2011


I made this one today for use in my eggplant parmesan.  This "cheese" sauce is a substitute for the mozzarella cheese, typically used.  It would be a tasty addition ladeled over a variety of cooked vegetables. 

no cheese eggplant parmesan


1/2 cup extra-firm silken tofu
1/2 cup unsweetened soy milk
1/2 cup vegetable broth
2 Tbsp tahini OR cashew butter
1 tsp onion powder
1 1/2 Tbsp nutritional yeast
1/2 tsp salt
1/8 tsp white pepper
2 tsp corn starch


Put all ingredients into the food processor and blend until smooth.  Store in frig if not using right away.  Before using, remix if the mixture has started to separate.

dig in


the latest press release:

Forks Over Knives Expands into Retail Stores

Forks Over Knives film was released yesterday in U.S. retail stores.  The film is now available at Amazon, Barnes and Noble, Whole Foods, select Costco stores and more! And, of course, the DVD, Blu-ray, and companion book are available on the FOK website.  We greatly appreciate your support!

Tuesday, August 30, 2011


start with a pkg of silkened Tofu for this great substitute for the commercial vegan mayo

Next time I will play with adding different herbs from my garden for herb inspired mayo spreads.  I have an abundance of basil right now.  I think its addition would work particularly well as a spread for my black bean burgers,  breakfast vegan sausage sandwiches or even my vegan grilled cheese and tomato combos.  The possibilities are endless.


1 (12.3 oz.) pkg silken tofu
1 1/2 Tbsp lemon juice
1 tsp agave nectar
1/2 tsp salt
1/2 tsp dry mustard
1/8 tsp white pepper


Put all of the ingredients into the bowl of a food processor and process until smooth.  Store in a covered container in the refrigerator.

makes 1 1/2 cups

Monday, August 29, 2011


day 1, used it as a dip for Mary's crackers
day 2, spread all on a warm whole tortilla and topped with shredded lettuce

I keep this dip very simple; work hard to eliminate all of the "bad" fats that the typical party-served layered spread usually has.  There are many variations BUT keep it healthy.


1 can vegetarian refried beans
1 small can  diced mild green chilies, drained
1 avocado
1/2 lime, juiced
1 clove garlic, grated
1 jar salsa, chunky


On a plate, spread a layer of the refried beans, using all.
Spoon on a layer of the green chilies.
In a small bowl, mash together the avocado, salt, garlic and lime juice.
Spread this avocado mixture on top of the chilies layer.
Top all with a generous layer of salsa, making sure to cover all of the avocado.

Vegan cheddar cheese would be a great additional layer.

Sunday, August 28, 2011


How lucky am I? ...rainy balmy day (Irene is passing by Charleston) and a friend has made me lunch, a warm hearty soup.  Great Comfort for the Soul no matter what ails ya?


3  boxes of organic veggie broth
1 white onion,diced
1 red pepper, diced
5 carrots, grated
4 cloves garlic, grated or minced
1 box Falafel Mix, mix and make small shaped balls
thyme, rosemary and celery seed - 1/4 teaspoon each
salt  and pepper to taste
1 cup veggie Parmesan cheese
1 cup egg pastina or orzo


Make falafel mix according to pkg directions.  Fry the balls in a bit of veggie broth.
In a lg. soup pot, saute the onions, peppers, carrots and garlic in some broth. 
Add the seasonings.  Add the broth. 
Simmer for about 20 minutes.  Add the falafel balls.  Cook low for another 30 minutes, lid on.
Add the pastina or orzo and cook on low for an hour.
Turn off heat and let sit for another 15 minutes.
Adjust salt and pepper.

warm and hearty

Friday, August 26, 2011


ready to serve/ready to eat


1 savoy cabbage
2 medium onions
small am't oil
3 garlic cloves, crushed
1 tsp fennel seed
1/2 tsp salt
1 Tbsp roughly chopped fresh rosemary
plenty of salt and fresh ground black pepper
1 Tbsp balsamic vinegar


Chop off the hard core of cabbage and discard, rinse the cabbage well and shred.
Put the onion in the olive oil in a medium saucepan and cook gently until a good golden color.
Add the garlic and rosemary and cook for 2 minutes.
Add the fennel seeds and cabbage.
Cook until the cabbage has wilted turning often with tongs, then season with salt and pepper and pour over the vinegar.
Cover with lid and cook very gently for 45 minutes turning often.
IF the cabbage dries up add 1 Tbsp. of water.

I had many various cravings last nite so I served this with an unusual pairing: a biryani rice that I buy at Trader Joe's, frozen, vegetarian and CHEAP.  First I put a small amount of water and tamari into a saucepan, added 1/2 cup of RAW cashews and boiled them for a few minutes.  I drained out the water and add the frozen rice mixture; cook about 6 - 8 minutes.  YUM

Wednesday, August 24, 2011


Tried a new one this week, looking for a way to use my beautiful head of cauliflower.  What's better than Indian curry?  You can eat this one by itself or with steamed rice.


1 whole cauliflower
3 medium onions, diced
4 cloves garlic, minced or grated
1/2 tsp fresh ginger, grated
2 tsp ground coriander
2 star anise
1/2 tsp ground chili
2 tsp curry
2 tsp garam masala
2 tsp ground cumin
1 lg. can diced tomatoes
1 can chickpeas, drained and rinsed


Remove the stalks from the cauliflower and cut into large florets.
In a pan of boiling water, add the cauliflower and cook for 5 minutes.  Remove and drain water. Set aside.
In the same pan, add some butter (Earth Balance), diced onions, grated or minced garlic and the ginger.  Saute until golden brown.
Add the cauliflower.  Stir and continue to cook a couple of minutes.
In the same pan, add the dried spices and cook another 5 minutes.
Add the can of tomatoes and chickpeas and stir well. 
Top with 1/2 cup of water.
Cook 1 1/2 to 2 hrs. on low.
Can be garnished with chopped fresh coriander.

OOPS, almost forgot to take the picture; had already started eating this delicious curry dish

Tuesday, August 23, 2011


This recipe has succeeded in turning more people into tofu lovers than any recipe I know of.  Even children will love this one.  It's super simple too!



12 oz. extra firm tofu
4 oz. thick sauce (vegetarian oyster, sweet and sour , BBQ or other favorite - I used my Asian Salad Dressing
1 tsp vegetable oil - I skip this and use parchment paper instead
to taste:  salt, pepper, garlic powder or any other seasoning
peanut sauce


Cover a cookie sheet with parchment paper.
Slice tofu lengthwise, about 1/4 in. thick, and pat dry. cut each slice into strips.
Put sauce into a dish, and lay the pieces of tofu into the sauce and cover with more.  Cover with saran wrap and store in the frig.

tofu marinating all day in my oil-free Asian Salad Dressing (previously posted)

When you are ready, preheat the oven to 400 degrees.
Place the tofu strips in a single layer on the parchment paper.  The pieces should not be touching.
Sprinkle on the seasonings, generously. 
Bake for 20-30 minutes ( I prefer 30), depending on how crispy you like it. 
Some people like it very chewy, while others prefer it when it's still soft.
Serve with peanut sauce for dipping.

marinated tofu placed on the parchment paper


wonderful served with peanut sauce as the dipping sauce

great at lunch with a pitcher of sangria / yep, I'm retired!


So apparently the "BIG" one, Irene,  might be visiting Charleston (relevations???).  I admit, most people worry about batteries, water, candles, propane, etc. (lived in Florida during some tumultous times) .  My worries happen to be, GO FIGURE, FOOD and what will I eat and how creative can I be???

I have gone shopping, bought some supplies and have compiled a tentative list of my "in the dark" menues.  I'm wondering what others would do or have thought of.  As I persued the aisles of Publix, I thought of menus I would and could create with the lack of electricity and gas (boo hiss, my grill is electric),  keeping in mind my already filled freezer and pantry. 

These are some of my stockpiled items and my food ideas:

V-8 juice
I immediately hardboiled all of my eggs
Tuna in a bag
Can and Jar goods:
hummus (jars)
vegetarian refried beans
flatbreads and tortillas
crackers, Marys are my favorite
boxed almond milk
oatmeal (see my summer oatmeal blog)
almond butter
cashew butter
dried fruits and nuts
bag of apples and oranges
brewed coffee, we'll turn this into iced coffee
chest with ice
WINE - makes you forget about the lack of food

Thus I should have at the very least,  mexican wraps, tuna and egg salads, summer oatmeal, apples and nut butters and that all important morning coffee AND dinner vino.

I plan on using lots and lots of spices.  Any other ideas out there?  I was absolutely LOST in the grocery store.  :(


Ray Underhill said...

Well, I have one for the Vegans, who is a great simple recipe.
The recipe includes Pasta, Greens and mushrooms. Just add garlic and olive oil into a pan. Saute until a little brown add mushrooms.
Wash spinach or Romain to add to the mushrooms and garlic. Once the mushrooms are cooked a little add spinach.
Cook. The spinach and mushrooms create a nice liquid.
Then finally, top with grated cheese and garnish with my favorite, cherry tomatoes, fresh from the garden.
You can add pepper a little salt. I tend not to and still has a nice flavor.
22 August, 2011


Monday, August 22, 2011


I used to buy this already prepared salmon for $13 per pound at the fresh fish market up in NJ. Then one day the fish monger told me how to make it.  He was full of good tips.  The horseradish brings out the sweetness of the salmon.

Horseradish Topped Salmon

Pre-heat oven to 350 degrees.

I served this with brown rice and my kale with walnut sauce (prior blog).

In a bowl mix together seasoned panko crumbs and horseradish sauce.  Pat this mixture thickly on top of the salmon flesh. 
Place the salmon, skin side down, in a bit of water (keeps fish from sticking) in a baking dish.
Baking time will depend on the thickness of your fish, as little as 15 min., NO MORE than 20 minutes

I can't close this posting without sharing the fish monger's simple simple recipe for a seafood dipping sauce.  He gave me this recipe as an accompaniment to my coconut shrimp.  Simple and delicious!


Mix equal parts of soy sauce and pineapple preserves.  SERVE



This recipe is great for the outdoor or indoor grill OR oven.  I love it served in a sandwich with coleslaw on a whole wheat bun. 


8 oz. tempeh
1 large onion, I used red, thinly sliced
1 1/2 cup bottled barbecue sauce


Cut tempeh into 1 inch chunks.  Steam over boiling water for 15 minutes.
Place tempeh and sliced onion in a deep glass or ceramic dish and pour barbecue sauce over all.

Toss gently, cover and marinate in refrigerator for at least 1 hr.
Cook on outdoor or indoor grill until browned and heated through.

the tempeh will have a nice sear on it

Baste frequently with barbecue sauce.
Alternatively, bake in a covered casserole dish in a 350 degree oven for 30 minutes.
sauce thickens, tempeh sears and onions caramelize

serve as a protein with sides OR a quick sandwich; great with coleslaw

Sunday, August 21, 2011


I knew it was way too good to be true, CNN's showing of The Last Heart Attack was preempted for the recent updates on the invasion of Libya.  UGH!  I've been waiting for 1 month to see this show.

Apparently it will be broadcast NEXT Saturday, 8 pm.  We'll see.  Eventually the VEGANS will have their day!


Don't forget CNN is running a special tonight at 8pm., The Last Heart Attack featuring an interview with Bill Clinton, burger eater turned vegan.

Meanwhile, read more about some of the cast of characters in this film that explores vegans on the silver screen:

Get insight as to why habits die hard!

Thursday, August 18, 2011


good to use FRESH ginger
TIP: use a spoon to peel the ginger, simple, quick and everyone has a spoon

1/4 cup rice vinegar
1/4 cup low-sodium soy sauce
1/2 tsp red pepper flakes (omit or decrease if you don't like spicy)
1/4 tsp minced garlic
1/4 tsp grated ginger

Combine all in a jar and shake. 

I also plan on using this as a marinade for either tofu OR tempeh


While staying at a resort in Antigua, and vacationing by myself, I met a lovely couple from New York.  We used to hang out poolside.  Jay bragged about his fabulous BEER BEANS.  I was able to "snatch up" the recipe and I've been making them ever since.  The ingredients are approximates.

always blend 2 different types of beans/shown pink and black


olive oil
2 cans Goya beans - mix 2 kinds, ie: black and pink / drain and rinse
fresh basil, about 6 leaves
cumin, 1 tsp
ketchup, 3 squirts
3 Tbsp. molasses
1 bottle beer, Samuel Adams / Bass Ale
paprika, 1/2 tsp
veggie bouillon, 1 tsp


1.  In a saucepan, cook onions and garlic in the olive oil. 
     (for a lighter, healthier version, I cook these in a bit of water and powered veggie stock)
2.  Add the beans.

after sauteing the onions and garlic, add the 2 types of beans

3.  Add the fresh basil, cumin, ketchup, molasses, beer, paprika, and veggie bouillon.
4.  Simmer till thickened and the desired consistency.

These are great served on nachos, plain white OR brown rice, in burritos and a hundred other ways.  YUM!

all the ingredients blended to perfection

served this last night with fresh made guacamole, tomato salsa and Recaito Sauce (cilantro sauce) 
leftovers today with rice and coleslaw and in warm burritos

Wednesday, August 17, 2011


Day 2 with the leftover kale: 

I love to make an occasional egg, a rare treat,  for breakfast.  A few yrs. ago the New York Times featured the basic no-fail BAKED EGG.  Your imagination can take this recipe in many ethnic directions. 

mixture assembled in ramekins, ready to bake
a great company dish, ready to bake in quantity and very versatile

Preheat oven to 425 degrees.

Prepare the ramekins by spraying with PAM.
Any variety of ingredients can be layered and topped with an egg and then baked.
This morning I prepared the following:

bite-size cooked kale
top with salsa
sprinkle on Vegan Parm
break an egg on top
season with pepper

Set the ramekins on a cookie sheet for easier handling.  Bake for 15 minutes.

turn these out on the plate to serve

Variations:  crumbled vegan sausage, cheddar cheese, cooked spinach, green chilies, biscuit bottom, broccoli (really any leftover vegetable, meat, cheese / all topped with the egg)  


another featured recipe from Forks Over Knives
great book:  buy it!!!
Prepare the kale:
Clean 1 bunch of kale, remove the ribs, cut into bite size pieces. 
Boil about 1 1/2 inches of water in a large frying pan and spread out the kale greens in the pan.  Cover and cook 5 minutes, test to see if it is cooked to your liking.  Don't overcook it.
Remove from the heat, drain, and serve with the walnut sauce on the side.

1 to 2 tbsp low-sodium tamari
1/2 cup water or more depending on preference for thick or thin
1/2 cup walnuts
1 garlic clove

Put in a blender or food processor the walnuts, garlic and tamari.  Blend and add as much water as necessary (about 1/2 cup) to make it the right consistency to pour over the kale.
Thin is OK and it will go a long way.
I love the kale and sauce served with brown rice.

mix all

the light colored walnut sauce looks great served on the deep green kale

Saturday, August 13, 2011


It's became very obvious, in reading Forks Over Knives, that I NEED to reduce my oil intake.  A great place to start is with my many dressed summer salads that I've been consuming.  Forks Over Knives features SO MANY great sounding recipes that owning my digital copy is now no longer good enough.  I've ordered a hard copy.  Being totally inspired by Julie Powell, of Julie and Julia fame, I feel the need to make, if not ALL, at least most of this book's recipes. 

Today I started with the salad dressings; I've purchased some ingredients for others.  The dressing recipes featured in the book contain NO oil.  This first recipe was delicious and very satisfying.  I'll definitely be making this one again.

some real staples in the vegetarian kitchen:  tahini, nutritional yeast, miso
I was out of fresh lemon so I used frozen REAL lemon juice.


2-3 average-size garlic cloves
1/2 fresh chives
1/2 cup fresh parsley
2 Tbsp tahini
2 Tbsp nutritional yeast
1 Tbsp miso
2 Tbsp freshly squeezed lemon juice
1/2 tsp salt
? water (as needed, Tbsp at a time)

Put all into the food processor.  Blend and serve.

I used this dressing on a combination of lettuce, mango, red onion, English cucumber and shredded carrots


Image Gallery

My brother has jokingly suggested that I feature this new item on my BLOG, well here it is Bill.  He stated that "at least it's not meat".  This new Iowa State Fair item is a great example of why obesity is such a problem in our country in this decade.

Watch the video:

Friday, August 12, 2011


ABOUT.COM says it best about spaghetti squash,

"The fear of pasta deprivation is one of the things that turns people away from low-carb diets. The cries ring out: "I can’t live without my pasta!" Fear not. There are many low-carb alternatives to pasta, and at least one possibly good low-carb pasta on the market."

AND it's very nutritious: 

Spaghetti squash contains many nutrients, including folic acid, potassium, vitamin A, and beta carotene. It is low in calories, averaging 42 calories per 1-cup (155 grams) serving.[2]

shred the cooked squash and it looks just like our favorite pasta!

You can even make spaghetti squash pancakes:

assemble quality ingredients, using today OKRA harvest from my garden


1 whole spaghetti squash or 2 if small,cut into chunks
2 cans diced tomatoes, basil garlic and tomatoes
1/4 cup red wine
1/4 cup green olives, roughly chopped
3 Tbsp. olive juice
8 pieces of okra, trimmed and cut into slices (opt)
1 tsp oregano
1/2 tsp dried basil
10 fresh basil leaves, chopped
pinch of red pepper flakes
pepper to taste

to clean squash, scoop out all of the seeds


Place the squash sections in the crockpot.  Place all of the ingredients over the top of the squash.  Cover and cook about 7 hrs. on low.

When squash is fork tender, remove the squash and shred it with a fork.  Place it all in one bowl.  Discard the skins.

Pour all the remaining ingredients into a bowl.  This will be the sauce to be served over the "spaghetti".
Great served with Vegan Parmesan Cheese.
in crock pot BEFORE cooking

when finished cooking, remove squash and shred the pulp with a fork

the finished sauce
serve the sauce separately
with Vegan Parmesan Cheese on the side

Wednesday, August 10, 2011


This is a super quick Fish Taco, using Costco's frozen crispy Panko breaded Talapia fillets.


3  frozen Panko coated Talapia fillets
olive oil
mild or medium salsa
pepper to taste and or hot sauce
whole wheat tortillas


Pan-fry the fillets in olive oil.  I use a lid to ensure the center cooking.  Cook till golden brown and crispy.
Cut the cooked fish into strips.
Heat the tortillas in microwave OR in low oven between 2 moist dish towels.
Fill the tortillas with salsa, coleslaw and fish.  Pepper/season to taste.  WRAP.
Makes 2

salsa, coleslaw and Talapia strips, the makings of a good taco

taco before wrapping


UPDATE:  the DVD is NOW available for immediate shipping

Monday, August 8, 2011


After spending 8 hrs. in a car today, I was able to throw this dinner together in no time.  Mark Bittman stated on the Today Show that this recipe was one of his top 4 quick meals.  This is a meal to fall back on when you're short of ingredients or time.

very few ingredients needed


1/2 pkg whole wheat pasta, I prefer linguine
olive oil
garlic (1 or 2) clove, minced or grated
4 eggs
pepper to taste
1 cup Parmesan cheese, I use the VEGAN substitute


Cook the pasta, drain.
Meanwhile cook the garlic in some olive oil.
Add the pasta to the oil and garlic.  Heat a bit, then break the eggs directly into the pasta and stir to break and cook the eggs.
Add pepper to taste.
Add the cheese and mix together.

serving this tonight with my favorite Italian Okra (in abundance after being away)

                                                       the first of many servings for me