Jazzy Vegetarian Classics: Vegan Twists on American Family Favorites
312
Jazzy Vegetarian Classics: Vegan Twists on American Family Favorites
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Overview
Fun and simple to incorporate into anyone's lifestyle, Jazzy Vegetarian Classics provides wholesome full-menu plans for everything from weekday meals to special celebrations such as parties and holiday dinners. Laura even includes suggestions on how to present appetizing, plant-based meals in unique and festive ways, with her “Jazzy Music Pick" for each menu to help set the mood.
Written for everyone—from seasoned vegans looking for innovative new dishes, to casual home cooks interested in adding one or two plant-based meals a week to their repertoire—Jazzy Vegetarian Classics includes guides to the basics of vegan cooking coupled with a glossary of common ingredients. Laura also provides simple instructions on how to use a variety of substitutes for “veganizing" timeless main dishes, desserts, soups, salads, and so much more.
Put on some good music and embrace a healthy, delicious, and jazzy lifestyle!
Product Details
| ISBN-13: | 9781937856939 |
|---|---|
| Publisher: | BenBella Books, Inc. |
| Publication date: | 09/17/2013 |
| Pages: | 312 |
| Product dimensions: | 7.20(w) x 9.40(h) x 0.90(d) |
About the Author
Read an Excerpt
CHAPTER 1
The Jazzy Basics
There are some fundamental foods, tools, and, well, basically "basics" that are essential in my daily cooking. They make my life in the kitchen easier and a lot more fun. I'll bet ease and fun are things you'd like to have in your kitchen, too, so in this chapter I share some of my favorites with you. Let's get cookin'!
Glossary of Ingredients
Here, you'll find a comprehensive list of some of the star ingredients featured in this book. The good news is that most of these items are found in major supermarkets nationwide. If your grocer does not currently carry an item you are looking for, try asking the store manager to order the item specifically for you. I have had great luck with this tactic, leading to the item being regularly stocked in the store.
Brown rice (short grain, long grain, basmati): Brown rice comes in both short- and long-grain varieties and may be the most commonly used grain in vegan cooking. Brown rice has a slightly nutty flavor and is chewier and more nutritious than refined white rice. Brown rice is delicious either served by itself as a side dish with vegetables and beans, or as a basic ingredient in casseroles and soups. Brown rice can easily become rancid when stored at room temperature, so refrigerate it after purchase.
Brown sugar, vegan: Pure brown sugar has a distinctive molasses flavor that enhances many recipes, giving them a sweet, rich flavor. It is especially tasty in homemade baked goods or sprinkled over hot cereals. I like to buy organic, fair-trade brown sugar whenever possible. To be sure your brown sugar is vegan, purchase a brand that has been made without the use of any animal products during the manufacturing process. Several vegan-friendly sugar companies are listed online.
Cheese, vegan: This "cheese" is easily substituted for dairy cheese in most recipes, and a wide variety of flavors and styles are usually available in supermarkets and health food stores. If you are looking for a vegan cheese, be sure it is free of casein or calcium caseinate (a milk protein that may be used in soy protein cheeses for texture). There are many tasty rice, pea protein, soy, tapioca starch, arrowroot, and even hemp-based vegan cheeses in the marketplace today. Vegan cheese is delicious in sandwiches (both cold and grilled), lasagna, casseroles, and even cubed and served as a snack on a whole-grain cracker.
Cocoa powder, unsweetened: Cocoa powder is made by grinding cacao beans and pressing out the cocoa butter, resulting in a dense powder that's low in fat but high in flavor. It adds a rich and flavorful chocolate taste to recipes such as baked goods and puddings. Try buying organic, fair-trade nonalkalized cocoa powder whenever it is available, and read the label to be sure it's dairy-free!
Dark chocolate, vegan: Good-quality dark chocolate is made by adding sugar and fat (typically cocoa butter) to ground cacao beans, the seeds from cacao (chocolate) trees. For a vegan option, purchase chocolate that is fair-trade, organic, and dairy-free. Today, there are many nondairy varieties of dark chocolate readily available in most major supermarkets. For a deep, rich taste, purchase dark chocolate that is labeled as containing at least 60 percent or higher cacao content.
Extra-virgin olive oil: Olive oil is a rich and flavorful fruit oil obtained from olives. The International Olive Oil Council (IOOC) defines extra-virgin olive oil as oil coming from cold pressing of the olives, containing no more than 0.8 percent acidity, and having a superior flavor. I use it sparingly, but extra-virgin olive oil can be tasty when used in salad dressings or to add extra flavor to casseroles, soups, sauces, stews, baked goods, or lightly sautéed vegetables.
Flaxseeds (golden or brown), freshly ground: Freshly ground flaxseeds are high in lignans, which are touted to have a host of health benefits. Freshly ground flaxseeds have an impressive omega-3 fatty acid content, and they are high in both soluble and insoluble fiber. Found in most health food stores and some supermarkets, golden flaxseeds work well in baking and smoothie recipes, and they are also tasty sprinkled on cereals or salads. Before using the flaxseeds, grind them with a high-performance blender or grain mill. If you don't have either of those, use a coffee grinder you've designated for flaxseeds only.
Gomasio:Gomasio is a dry condiment made from unhulled sesame seeds. Gomasio can be enhanced with flavorings such as sea salt, seaweed, or garlic to name a few. Sprinkle gomasio over steamed veggies, stews, pasta dishes, or soups right before serving to add flavor and texture. Look for gomasio in the Asian ingredients aisle of your grocery store.
Maple sugar: Maple sugar is produced by boiling pure maple syrup in order to concentrate the sugars. As it cools, it is stirred from a liquid solution into pure maple granulated sugar. Maple sugar is delicious sprinkled over hot oatmeal or stirred into fresh lemonade. I often use it in cookies, muffins, cakes, and other dessert recipes. It adds a sweet flavor to steamed carrots, baked squash, sweet potatoes, or even marinara sauce! If your supermarket does not carry maple sugar, you may use brown sugar or sucanat in its place.
Maple syrup: Maple syrup is a sweet, sugary-tasting syrup made from the sap extracted from various types of maple trees. Purchase organic maple syrup whenever it is available to avoid undesirable additives. I cook with Grade B maple syrup, which is darker in color and thicker in consistency than the Grade A variety, so it delivers a more concentrated maple flavor. If you prefer a lighter maple taste, buy the Grade A variety, which is lighter in color and has a less intense flavor profile.
Margarine, vegan: Vegan margarine is often sold as a tub-style spread. It can be substituted for stick butter or margarine in most any recipe. Buy a vegan margarine that is non-GMO (free of genetically modified ingredients), organic, and free of hydrogenated oils, and use it sparingly. Spread it on baked goods or cook with it in any recipe that calls for butter or margarine.
Marinara sauce, vegan: A good, low-fat, jarred marinara makes a time-saving staple for many plant-based recipes such as lasagna, chili, sauces, casseroles, stews, and more. Opt for jarred rather than canned marinara to avoid a metallic taste. Read the label to make sure there are no dairy or meat products used in the brand that you choose. Keep several jars stocked in your pantry for use when time is at a premium.
Mayonnaise, vegan: Egg-free vegan mayonnaise can be used in place of traditional mayonnaise in most recipes. It is often soy-, safflower-, or grapeseed-based, and it is now also available in low-fat varieties. Found in health food stores and many supermarkets, this mayonnaise-style spread is usually displayed in either the refrigerated section or the condiment aisle. Vegan mayonnaise is perfect to use in pasta or potato salad or as a base for homemade dips and salad dressings.
Medjool dates: The medjool date is the fruit of the date palm tree. There are many varieties of dates, but medjool dates are generally larger and sweeter, so they are ideal to use in baked goods and desserts. I prefer medjool dates over other varieties because they are very soft and quite sweet. On their own, they make a great snack. Plus, I like adding pitted dates to smoothies to sweeten them up naturally. Yum!
Nondairy milk: Nondairy milk, such as soy, almond, rice, oat, hemp, coconut, cashew, or hazelnut milk, is now readily found in supermarkets and health food stores nationwide. Organic, nonflavored, plant-based milks make the perfect substitute for dairy milk in most recipes. The flavored and sweetened varieties are ideal for use in smoothies or baking, pouring over cereal, or just plain sipping!
Nori (toasted sheets): Nori is one of the tastiest sea vegetables. Good quality nori has a sweet, delicate flavor and is a good source of minerals, vitamins, iodine, and protein. Use toasted nori sheets for making sushi or nori rolls, or grind them in a blender and then sprinkle the powder in salads or soups. A bonus: nori is fat-free, low-sodium, and a source of calcium.
Quinoa: This excellent alternative to brown rice is technically a seed, not a grain, but its texture, taste, and preparation method echoes that of many whole grains, so it is often categorized as a grain. Quinoa is quick to prepare (it cooks up in 15 to 17 minutes) and is high in protein. Quinoa is thought to be a "complete" protein due to the presence of balanced proportions of all nine essential amino acids. Quinoa is delightful when used as a stuffing for peppers or squash, and it is delicious served alongside a healthy-sized plate of steamed vegetables or cooked up with canned beans to make a quick and hearty supper. Cooked quinoa makes a great base for a cold summer salad or a tasty thickener for soups.
Salsa: There are many varieties of jarred salsa available in most health food stores and supermarkets. Salsa can be tomato-, vegetable-, or fruit-based. Salsa can be mild and sweet tasting, hot and spicy, or anything in between. Some tasty salsa flavors include tomato, mango, pineapple, and chipotle. Keep jars of salsa stocked in your pantry, as they can be used to enhance recipes such as chili or soup, used as a quick topper for baked potatoes, or simply poured in a bowl and served with dippers such as whole-grain tortilla chips or veggie sticks. Try to buy salsa that is labeled as being both organic and low-fat.
Seitan: Seitan is made from wheat and is otherwise known as "wheat meat." Seitan is high in protein and it becomes surprisingly similar to meat in appearance, flavor, and texture when cooked, making it a popular meat substitute for many vegans. Although not as common a meat substitute as tofu, seitan is quickly gaining popularity, particularly in vegetarian restaurants. Seitan can be prepared by hand using either whole-wheat flour or vital wheat gluten. I adore using seitan in meatless loafs, meatless burgers, shish kebabs, and oil-free sautés. Prepared seitan can be found in the refrigerated section of most health food stores and some supermarkets.
Tahini (sesame): Tahini is made by grinding hulled or unhulled sesame seeds into a creamy paste. Tahini is rich in calcium and it has a texture similar to peanut butter, but its taste is a bit milder and less sweet. Tahini is traditionally used in hummus (a tasty dip made from mashed chickpeas, flavored with lemon juice and garlic), but it is also delightful used in cookies, pie crusts, and salad dressings. Tahini is available in jars or cans, and it can be found in health food stores or in the ethnic food section of most supermarkets.
Tamari, reduced-sodium: Tamari sauce is rich and mellow-tasting, with a more complex flavor profile than ordinary soy sauce. Since it is fermented naturally, its flavor is more delicate than that of conventional soy sauce. Tamari has subtle flavor-enhancing properties that pair well with many recipes. The reduced-sodium version has about 25 percent less sodium than regular tamari, and you can use it as a substitute for table salt. For every / teaspoon of sea salt (about 590 mg of sodium) listed in a recipe, replace it with about 1 teaspoon of reduced-sodium tamari (about 233 mg of sodium). Make sure to buy tamari that has been made with GMO-free soybeans, is MSG-free, and contains no artificial preservatives. Gluten-free tamari is also available. Use tamari as a flavor booster in sauces, casseroles, pasta dishes, and vegan gravies. It pairs beautifully in stir-fries, with steamed vegetables, and in soups to help create a smooth but full flavor. It also adds great flavor to both sweet and savory marinades for tofu, tempeh, mushrooms, or squash.
Tempeh (non-GMO): Tempeh is made from the controlled fermentation of soybeans. There are many tasty varieties available, such as five-grain tempeh (can be made with soybeans, brown rice, millet, barley, and rye) or three-grain tempeh (can be made with soybeans, plus brown rice, barley, and millet). Tempeh comes in cakes or patties, making it an ideal meat substitute in many recipes. It has a very mild mushroom-like flavor that is slightly chewy in texture, and it readily absorbs marinades. Tempeh is great used in sandwiches, casseroles, stews, and soups. Try tempeh lightly steamed and served on top of steamed veggies or a crisp green salad. Always buy non-GMO, organic tempeh from a reputable source. Once you get the hang of cooking with tempeh, you'll want to make it a staple of your regular diet.
Tofu (non-GMO): This versatile soy food has been a popular mainstay in vegetarian and vegan diets for decades. It is superb in casseroles, stir-fries, soups, puddings, smoothies, and as a ricotta cheese substitute in dishes like lasagna or vegetable casseroles. Tofu is made from soybeans, water, and a coagulant. It is widely available in many supermarkets and health food stores. Plain tofu comes in two main forms: regular (packed in water and refrigerated) and silken (in aseptic cartons and refrigerated tubs). Each type is available in soft, firm, and extra-firm varieties. Baked tofu can be purchased in various flavors such as smoked, Italian-style, lemon pepper, and several Asian-flavored varieties. Another variety of tofu now available is sprouted tofu, which many people find easier to digest. Made from sprouted soybeans, sprouted tofu also tastes great raw.
Turmeric: Turmeric is a member of the ginger family and it is a great spice to add to your vegan recipe repertoire. Turmeric's stunning yellow/orange color adds visual beauty and its mild taste imparts depth to many savory dishes, such as recipes made with tofu, tempeh, grains, and vegetables. Turmeric provides anti-inflammatory health benefits, and it is used in both Chinese and Ayurvedic medicine. Try adding turmeric to classic rice and beans, scrambled tofu, vegan quiche, or steamed tofu with veggies.
Vegetable broth and bouillon cubes: Many brands of these handy flavor enhancers are available in most supermarkets. Keep several brands of organic vegetable broth (I like the ones packaged in aseptic cartons) in your pantry to enhance soups, stews, chilies, sauces, vegan gravies, and casseroles. Vegetable bouillon cubes are handy to use in the same manner. Try to purchase the organic cubes and make sure they are free of hydrogenated oils. Cubes are convenient to use as a last-minute flavor enhancer in many savory recipes.
Wheat germ (toasted and raw): This embryo of the wheat kernel is dense in flavor, texture, and nutrients. Wheat germ should be refrigerated after opening to prevent it from becoming rancid. Wheat germ is easily found in supermarkets and health food stores. Try the toasted variety sprinkled over pasta instead of Parmesan cheese or layered in a casserole instead of bread crumbs. It adds protein and great taste when incorporated into baked goods, casseroles, and smoothies.
Whole-grain bread, flour, and pasta: Bread, flour, and pasta made with 100 percent whole grains are considered to have a superior nutritional profile to refined grains, offering a complex, full-bodied texture and flavor. Look for the word "whole" on the package label. In addition, sprouted, flourless, and/or wheat-free whole-grain bread varieties can be readily found in many larger supermarkets. Buy certified organic bread, flour, and pasta whenever they are available to you.
Herbs and Spices
Cooking with Dried Herbs & spices
Layers of flavor: that's the basis of great plant-based cooking. Cooking with dried herbs and spices is an easy way to jazz up your everyday recipes by adding flavorsome seasonings. I love incorporating various herbs and spices into each meal of the day, including breakfast and snacks! Simply put, adding layers of seasonings makes your food taste delicious.
Try to buy herbs and spices that are organic and nonirradiated whenever possible, and store them in a cool, dark place away from sunlight and heat. Check the expiration dates on your herbs and spices every six months and replace items that are past their prime. Replacing old herbs and spices with new items ensures that they will add robust aroma, appealing color, and fresh-tasting flavors to your recipes.
Jazzy Tip: Consider using reusable shopping bags. Start by buying a few recyclable cloth bags. Consider also purchasing some insulated shopping bags, and you will be supporting the environment while helping your frozen and refrigerated foods to stay chilled on your trip home from the marketplace.
A word here about herb and spice seasoning blends. I have received many e-mails concerning this topic. I often use seasoning blends in my recipes because they save a lot of time in the kitchen. I believe that the easier and quicker the recipes in this book are to prepare, the more likely you are to want to re-create them in your own home kitchen. For example, when making an Italian-inspired recipe, rather than having to individually measure out marjoram, oregano, basil, rosemary, sage, and thyme (who has the time?), I suggest using an Italian seasoning blend instead. Different seasoning blends incorporate various amounts of herbs and even vary the herbs themselves, creating great flavors for you to add to your recipes. So by testing and purchasing numerous seasoning blends, you can cook up culinary creations in your own home kitchen that you and your family will savor while saving prep time on your meals!
(Continues…)
Excerpted from "Jazzy Vegetarian Classics"
by .
Copyright © 2013 Laura Theodore.
Excerpted by permission of BenBella Books, Inc..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Foreword xi
Acknowledgments xii
Introduction xv
Chapter 1 The Jazzy Basics 1
Glossary of Ingredients 3
Herbs and Spices 9
Helpful Tips for Low-Fat Cooking 13
Tips for Improvisation 14
Table of Equivalent Measures 15
Chapter 2 Menus Made Easy 17
Chapter 3 Sauces, Dressings, and Accompaniments 41
Chapter 4 Nibbles, Noshes, and Thirst Quenchers 63
Chapter 5 Breakfast Favorites 75
Chapter 6 Marvelous Muffins 89
Chapter 7 Soups, Bisques, and Stews 103
Chapter 8 Standout Salads 117
Chapter 9 Pastas and Pizzas with Pizzazz 145
Chapter 10 Jazzylicious Main Dishes 163
Chapter 11 Symphony of Sides 197
Chapter 12 Cookies, Cakes, and Confections 223
Chapter 13 Puddings, Pies, and Frozen Desserts 253
About the Author 275
Index 277
