Quick and easy recipes from Vegan Vittles.
Creamsicle
Frappe
A wonderful drink inspired by a favorite childhood dessert.
1 cup orange juice (or ¼ cup orange juice concentrate + ¾
cup water)
½ cup lite silken tofu (firm)
½ cup ice water
2 Tablespoons orange juice concentrate
¼ to ½ teaspoon vanilla extract, to taste
1. Place all the ingredients in a blender, and process until the mixture is very smooth and creamy. Serve at once.
Yield: 2 servings
Per serving: Calories: 109; Protein: 5 gm.; Carbohydrates: 21 gm.; Fat:
1 gm.
Phenomenal
French Toast
It's so delicious and homey, city folk won't believe how easy it is to
make.
2/3 cup low-fat, non-dairy milk
4 teaspoons whole wheat pastry flour
1 ½ teaspoons Red Star Vegetarian Support Formula (T6635+) nutritional
yeast flakes
pinch of salt (optional)
4 slices whole grain bread or whole grain sourdough bread
1. Place milk, flour, nutritional yeast flakes, and salt in a small mixing
bowl and beat together with a wire whisk to make a smooth, thin batter.
Pour the batter into a wide, shallow bowl.
2. Dip the bread slices, one at a time, into the batter, making sure that
both sides are well saturated.
3. Coat a large skillet with nonstick cooking spray or a thin layer of
canola oil and place over medium-high heat. When the skillet is hot, add
the soaked bread slices in a single layer.
4. When the bottoms of the bread slices are well browned, carefully turn
each slice over. Cook the other sides until they are a deep golden brown.
5. Slice each piece of French Toast diagonally into two triangles and
serve hot.
Yield: 2 servings
Per serving: Calories: 193; Protein: 9 gm; Carbohydrates: 33 gm; Fat:
3 gm
Crock
Cheeze
This cheddar-style spread is sharp, tangy and rich. It's reminiscent of
the aged spreads found in small, brown pottery crocks in gourmet restaurants
and specialty food shops.
½ pound fat-reduced regular tofu (firm), rinsed, patted dry, and
crumbled
3 Tablespoons Red Star Vegetarian Support Formula (T6635+) nutritional
yeast flakes
2 Tablespoons tahini
2 Tablespoons fresh lemon juice
1 ½ Tablespoons light miso
1 teaspoon onion granules
¾ teaspoon salt
½ teaspoon paprika
¼ teaspoon garlic granules
¼ teaspoon dry mustard
1. Place all the ingredients in a food processor fitted with a metal
blade and process until the mixture is very smooth. Stop the processor
occasionally to stir the mixture and scrape the sides of the work bowl.
2. Spoon the mixture into a storage container and chill in the refrigerator
for at least an hour before serving. It will keep for about a week in
the refrigerator.
Yield: 1 ½ cups
Per 2 Tablespoons: Calories: 45; Protein: 3 gm; Carbohydrate: 3 gm; Fat:
2 gm
Happy
Hen Salad
Keep your heart healthy and the hens happy by using this tofu-based spread
instead of egg salad.
½ pound fat-reduced regular tofu (firm), rinsed, patted dry and
well mashed
¼ cup of your favorite egg- and dairy-free mayonnaise
¼ cup diced celery
2 Tablespoons minced fresh parsley (optional)
2 teaspoons pickle relish, drained
½ teaspoon onion granules
1/8 teaspoon tumeric
salt and ground black pepper, to taste
1. Place all the ingredients in a medium mixing bowl and stir them together
until they are thoroughly combined.
2. Serve the salad at once, or transfer it to a storage container and
chill in the refrigerator.
Yield: About 1 ¼ cups
Per ¼ cup: Calories: 74; Protein: 6 gm; Carbohydrates: 4 gm; Fat:
4 gm
Southern-Fried
Tofu
Truly finger-lickin' good. Don't let the long list of seasonings fool
you-this recipe is very simple to prepare.
1 pound fat-reduced regular tofu (firm), rinsed and patted dry
Seasoning Mix:
1 ½ cups Red Star Vegetarian Support Formula (T6635+) nutritional
yeast flakes
2 teaspoons salt
1 teaspoon garlic granules
1 teaspoon onion granules
1 teaspoon dried parsley flakes
½ teaspoon paprika
½ teaspoon dried tarragon
½ teaspoon dried dill weed
½ teaspoon dried basil leaves
½ teaspoon dried oregano leaves
½ teaspoon curry powder
¼ teaspoon dry mustard
¼ teaspoon ground rosemary
¼ teaspoon ground celery seed
2/3 cup low-fat, non-dairy milk
2 teaspoons fresh lemon juice
2/3 cup whole wheat pastry flour, as needed
1 Tablespoon canola oil, more or less as needed for browning
1. Cut the tofu horizontally into three equal slabs. Wrap each slab in
a clean tea towel or paper towel and press the tofu for 45 minutes. If
time does not permit, wrap tofu and press gently to extract as much moisture
as possible.
2. For the seasoning mix, place the nutritional yeast, salt, herbs, and
spices in a wide, shallow mixing bowl. Stir together well.
3. Stir the milk and lemon juice together in a small mixing bowl. Place
the flour in another mixing bowl.
4. Cut each slab of tofu into 4 triangles, making a total of 12 in all.
Working with one piece at a time, dredge the tofu in the flour. Shake
off any excess. Next, submerge the tofu in the "soured" milk.
Immediately dredge the tofu in the seasoning mix, making sure it is well
coated.
5. Coat a large skillet with canola oil and heat over medium-high. When
the oil is hot, add the tofu pieces in a single layer. Cook until bottoms
are well browned, then turn the pieces over and cook until browned. Add
more canola oil between batches and adjust the heat as necessary.
6. As soon as tofu is removed from the skillet, place it on a plate lined
with a double thickness of paper towels and blot off any excess oil.
Yield: 12 pieces (3 to 4 servings)
Per serving: Calories: 394; Protein: 39 gm; Carbohydrates: 44 gm; Fat:
6 gm
Seitan
& Mushroom Stroganoff
This creamy stroganoff is perfect over rice, toast or egg-free wide noodles.
2 Tablespoons cornstarch
3 Tablespoons soy sauce
1 1/3 cups vegetable broth or water
½ teaspoon garlic granules
2 Tablespoons tahini
2 teaspoons canola oil or olive oil
2 cups thinly sliced onion
4 cloves garlic, minced or pressed
4 cups sliced fresh mushrooms
2 cups thinly sliced seitan strips
ground black pepper, to taste
1. Gravy: Stir cornstarch and soy sauce together in a 2-quart saucepan
and make a thin, smooth paste. Whisk in the vegetable broth or water and
garlic granules. Cook over medium-high heat, stirring constantly until
it thickens and comes to a boil. Remove from heat and beat in the tahini.
Cover the saucepan and set aside.
2. Place oil in a large skillet and heat over medium-high. When the oil
is hot, sauté the onion and garlic for 10 minutes.
3. Add the mushrooms and cook, stirring often, for 5 to 7 minutes.
4. Stir the seitan strips and the reserved gravy into the onions and mushrooms.
Reduce heat to low and stir often, about 5 to 10 minutes, until the seitan
is heated through.
5. Season the stroganoff with ground pepper. Serve at once.
Yield: 4 servings
Per serving: Calories: 248; Protein: 27 gm; Carbohydrates: 20 gm; Fat:
7 gm
Lemon
Cloud Pie
Lemon lovers pucker up for this tart and tangy treat.
Have Ready:
1 pie crust, fully baked
1 tofu-based whipped topping (optional)
Lemon Filling:
2 cups water
1 cup light unbleached cane sugar
¾ cup (1/2 of a 10.5-ounce package) lite silken tofu (firm) crumbled
6 Tablespoons cornstarch
1 Tablespoon canola oil
¼ teaspoon salt
½ cup fresh lemon juice
2 teaspoons finely grated lemon zest (optional)
1. Process water, sugar, tofu, cornstarch, oil, and salt in a blender
until very smooth. Pour into a 2-quart saucepan, place over medium-high
heat and bring to a boil, stirring constantly with a wire whisk. After
the mixture thickens, reduce heat to low and continue to cook, stirring
constantly for one minute longer. Remove saucepan from heat, and beat
in the lemon juice and zest. Pour hot filling into cooled piecrust.
2. Cover the top of the pie with a sheet of waxed paper, gently pressing
it against the filling to prevent a "skin" from forming. Chill
pie in the refrigerator for 8 hours or overnight.
3. Just before serving, carefully remove the waxed paper. If serving meringue
style, spread the top of the pie with topping, or spoon a dollop on each
slice as served.
Yield: 8 Servings
Per serving: Calories: 307; Protein: 6 gm; Carbohydrates: 48 gm; Fat:
10 gm
Oatmeal
Chocolate Chip Cookies
Decadently rich and satisfying.
1 cup whole wheat pastry flour
1 cup quick cooking rolled oats (not instant)
1 cup unbleached cane sugar
½ teaspoon non-aluminum baking powder
¼ teaspoon salt
1/3 cup water
¼ cup canola oil
1 ½ teaspoons vanilla extract
½ cup dairy-free chocolate or carob chips
1/3 cup coarsely chopped walnuts
1. Preheat oven to 350º F. Coat one or two baking sheets with nonstick
cooking spray and set aside.
2. Stir together flour, oats, sugar, baking powder, and salt in a medium-sized
mixing bowl.
3. Stir water, oil and vanilla extract in a small mixing bowl. Pour into
the flour-oat mixture, and mix well to make a stiff dough. Stir in the
chocolate or carob chips and walnuts, and mix until they are evenly distributed.
4. Drop the dough by small, rounded spoonfuls onto the prepared baking
sheet(s), spacing the cookies at least two inches apart. Do not flatten
the cookies, as they will spread out when they bake.
5. Bake for 15 to 18 minutes, or until the cookies are lightly browned.
6. Let the cookies rest on the baking sheet for 5 full minutes before
carefully loosening them. Cool the cookies completely before storing them.
Yield: 3 Dozen Cookies
Per cookie: Calories: 72; Protein: 1 gm; Carbohydrates: 10 gm; Fat: 3
gm
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