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5 FRESH WAYS WITH ASPARAGUS

SUMMER FRESH

36

& EASY RECIPES

SIMPLE & TASTY

SUMMER SOUPS

EASY, GOOD-FOR-YOU

HOMEMADE SNACK BARS

BEST VEG DISHES

plu s 30-Minute

FROM OUTDOOR VENUES

One-Pan Dishes

NATIONALS PARK'S VEGGIE BURGER WITH SRIRACHA AIOLI, p. 69


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june 2016 features

44

56 1 FOOD, 5 WAYS LOVE ME TENDER Easy recipes that make the most of seasonal asparagus. BY SARAH TENAGLIA

62 5 INGREDIENTS SUPER CHILL Cold soup classics that satisfy on a hot summer’s day. BY MARY MARGARET CHAPPELL

68 VEG WORLD OUTDOOR EXTRAVAGANZA Outdoor venues are expanding their veg menus. BY TAMI FERTIG

76 VEG BY THE BOOK FOOD AS ART Phaidon Press embarks on a publishing program highlighting plant-based cookbooks. BY MARY MARGARET CHAPPELL

PHOTO: COURTESY OF JASON LUCY/VIBRANT VALLEY FARM

00 on the cover 36 30-Minute One-Pan Dishes 50 Easy, Good-for-You Homemade Snack Bars

56 62 68

5 Fresh Ways with Asparagus Simple & Tasty Summer Soups

Best Veg Dishes from Outdoor Venues

COVER C OV E R P PHOTOGRA H OTO G RA P H Y A Ashton h R Ray H Hansen | FOOD STYLISTS Nancy and Jimmy Zamparelli | PROP STYLIST Nicole Dominic

vegetariantimes.com

JUNE 2016 1


departments TRENDING VEG

86 CAN’T LIVE WITHOUT IT

17

YOSSY AREFI This cookbook author, blogger, and photographer champions fresh fruits.

OWEN + ALCHEMY This Chicago juice hotspot serves concoctions from fresh ingredients. BY AMY BIZZARRI

88 LAST BITE

WHAT’S YOUR HUMMUS PERSONALITY TYPE? Take your pick among five tasty choices. BY KRISTEN KUCHAR

22

AFRICAN VEG FLAVOR A Senegalese chef shares his love of West African cuisine. BY KATHRYN M. WERNTZ

30 GARDEN TO TABLE

36

30

AN EDIBLE LANDSCAPE Add veggie plants to your flowerbeds for beautiful and tasty landscaping. BY THERESE CIESINSKI

32

WISE WATERING Drip systems are the easiest, most efficient way to keep your garden hydrated. BY SCOTT MEYER

35 LOSE THE GLUTEN SWEET AND EASY! Nothing beats a summer cobbler for luscious simplicity. BY MARY MARGARET CHAPPELL

68

36 30 MINUTES FRITTATA PERFECTION This Italian egg dish is so much more than just an omelet. BY STACY ADIMANDO

44 OUT OF THE BOX HEALTHY VEG

25

EAT TO BEAT ARTHRITIS A vegetarian diet can play a role in relieving painful symptoms. BY SHARON COHEN

28

PUMP UP THE PROTEIN A protein-powder smoothie can help develop strength and stamina. BY DAVID KALMANSOHN

2 JUNE 2016

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FAIR ISLE FOOD LOVERS Fresh dishes showcase Oregon's Vibrant Valley Farm. BY SELMA BROWN MORROW

17

50 WEEKEND WHIZ HEALTHY, HOMEMADE ENERGY BARS Make a stash of protein-packed bars for grab-and-go snacks. RECIPES BY JULIE MORRIS

5 6 10 87

LETTER FROM THE EDITOR CONTRIBUTORS COMMUNITY RECIPE INDEX

Issue 431, Vol. 42, No. 7 Vegetarian Times (ISSN 0164-8497, USPS 433-170) is published monthly except February, August, and December by Cruz Bay Publishing, Inc., an Active Interest Media company. The known office of publication is at 5720 Flatiron Pkwy, Boulder, CO 80301. Periodicals postage paid at Boulder, CO, and at additional mailing offices. POSTMASTER: Send all address changes to Vegetarian Times, PO Box 420235, Palm Coast, FL 32142-0235. SUBSCRIPTIONS: Basic Rate: $19.90 per year (9 issues); Canada: $31.95 per year; all other international orders: $43.95 per year (U.S. funds only).

JACKFRUIT BARBECUE Pull our your slow cooker to try this delicious take on barbecue. BY MARY MARGARET CHAPPELL

20


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PHOTOS, CLOCKWISE FROM TOP RIGHT: RICHARD CUMMINGS; HAIR/MAKEUP: BETH WALKER; ASHTON RAY HANSEN; FOOD STYLIST: NANCY ZAMPARELLI; ASST. FOOD STYLIST: JIMMY ZAMPARELLI; PROP STYLIST: NICOLE DOMINIC; OLIVER BARTH

LETTER FROM THE EDITOR

HAPPY EATING Thinking about going vegan? As vegan chef and longtime VT contributor Julie Morris can attest, embracing a fully plant-based diet can be a transformative decision. “Plant-based eating is a celebration of nature’s incredible bounty of health-giving and undeniably energizing edibles,” says Morris. “It is, perhaps, the essence of happy eating.” If you’re interested in exploring the vegan lifestyle, check out our new online course, Essential Guide to Going Vegan, taught by Morris, who’s authored several vegan cookbooks, including Superfood Snacks and Superfood Kitchen. You’ll get trustworthy nutritional guidelines, cooking techniques (with video instruction), recipes, and meal plans—all in an easy-to-follow online format that you can access any time. VEGETARIANTIMES.COM/GOVEGAN

FACEBOOK.COM/VEGETARIANTIMESMAG

ROAD TRIP! FEW THINGS MAKE my heart race with happiness more than the prospect of a road trip—preferably a very long drive with people I love. I cherish those rambling conversations, random discoveries, and ever-optimistic quests for a decent cup of truck-stop coffee. Although my earlier trips were fueled by caffeine and sugar (I bid a wistful goodbye to Hot Tamales years ago), I’ve learned that when you’re hitting the road, it’s best to bring your own commissary, lest those rotating fried things in the gas station start to look edible. I now pack my own survival kit of nuts (pistachios keep you satisfyingly busy if you’re the passenger), fruit (apples are amazingly durable), and lots of water. In this issue, you’ll find plenty of inspiration for take-along food that goes well beyond nuts and fruit, including homemade energy bars (Weekend Whiz, p. 50) and fiveingredient summer soups that you can bring along in a Thermos (“Super Chill,” p. 62). Plus, VT readers give their pointers for road-trip snacks in our “Tell VT” section (p. 12). If you’re headed out to a ballgame or outdoor concert this summer, you’ll likely find a surprising increase in vegetarian and vegan options on the menus. In “Outdoor Extravaganza” (p. 68), we bring you a sampling of outdoor-venue recipes—such Yes, you can find a kale salad at a baseball game! Try this and other boundary-stretching as a delicious kale salad from recipes from outdoor venues across the United Boston’s Fenway Park—plus States (“Outdoor Extravaganza,” p. 68). a guide to other veg-friendly venues, from raceways to festivals. Wherever your travels may take you this summer, even if it’s only to the local park, enjoy the ride. And bring along an apple!

@VEGTIMES PINTEREST.COM/VEGTIMES INSTAGRAM.COM/VEGETARIANTIMESMAG

Michele Crockett Editor in Chief vegetariantimes.com

JUNE 2016 5


contributors

WE ASKED OUR CONTRIBUTORS,

“What is your must-have road-trip food?” Stacy Adimando “Frittata Perfection,” p. 36

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“I never (ever) drive long distances without a big bag of popcorn by my side, usually flavored with a little olive oil and some sea salt. I also try my hardest not to share.”

Nancy Zamparelli Cover Food-industry vet Nancy Zamparelli cooked professionally on both coasts before settling in Colorado, where for 10 years she and her husband owned and operated an Italian restaurant. She’s now enjoying a calmer career as a food stylist and recipe tester, services she regularly contributes to VT, including throughout this issue. “I run through the bulk aisle at my local organic grocer and make my dream trail mix: sesame sticks, pumpkin seeds, yogurt-covered pretzels, dark-chocolate chips, and chili-coated dried papaya. The result is salty, sweet, crunchy, and a little spicy.”

Amy Bizzarri Trending Veg: Hot Spot, p. 17 Amy Bizzarri is a freelance travel writer focused on family adventure travel, vintage/retro travel, and green/ eco-friendly destinations, both in the United States and abroad. You’ll most likely find her exploring her home city of Chicago by bicycle. “I always pack fresh fruit. Grapes are great for munching on the road! I also spread peanut butter on sproutedgrain wraps, add sliced bananas, sprinkle on plenty of unsweetened coconut, and then roll it all up for easy protein pick-me-ups.”  

PHOTOS, FROM TOP: COURTESY OF STACY ADIMANDO; ELEANOR WILLIAMSON; VAVOOM PINUPS

Dig In!

Stacy Adimando is a writer, recipe developer, and cookbook author currently living in San Francisco. Her writing and recipes have been featured on National Public Radio and in Bon Appétit, Food & Wine, Condé Nast Traveler, Forbes, Vogue, and, of course, VT.


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2

Check out Garden to Table to learn more about edible landscaping [ p. 30 ].

8 JUNE 2016

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PHOTO: SHAWNA CORONADO STOCK CREDIT

Lori Rodriguez


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COMMUNITY

KID-APPROVED VEG DISHES FEATURED BLOG: Fork & Beans forkandbeans.com Cara Reed is creator of the website Fork & Beans (forkandbeans.com), a place where those with food allergies can let their imaginations run wild and free. She loves to teach parents that food can be fun, and that a little creativity can go a long way. Reed is also the author of the cookbook Decadent Gluten-Free Vegan Baking.

VEGAN ICE CREAM SANDWICHES MAKES 6 SANDWICHES

These ice cream sandwiches are the perfect treat to satisfy your (and your kiddos') warm-weather sweet tooth—and they’re bound to make you love summer as much as you did as a child.

3 1 2 1

ripe bananas Tbs. non-dairy milk tsp. maple syrup, optional tsp. vanilla extract

Cookies ½ cup all-natural peanut butter, smooth or chunky ½ cup cooked white beans, rinsed and drained ½ cup gluten-free old-fashioned oats 2 Tbs. unsweetened applesauce 1 Tbs. pure maple syrup 1 tsp. vanilla extract ½ tsp. baking soda ¼ tsp. salt 1 3 cup non-dairy chocolate ⁄ chips, optional, plus more for rolling, optional

1 To make Ice Cream: Line 4-by-6-inch baking dish with parchment paper, allowing paper to hang over sides. 2 Blend all ingredients in high-speed blender until smooth. Spread in prepared dish, and freeze 2 hours, or until set. 3

To make Cookies: Preheat oven to 350°F. Line baking sheet with parchment paper.

4 Blend all ingredients (except chocolate chips) in food processer until dough forms. Fold in chocolate chips, if using. 5 Roll dough into twelve 1-Tbs. balls, and place on prepared baking sheets. Flatten dough into 2-inch circles. 6 Bake 12 to 15 minutes, or until light brown along edges. Cool on baking sheet. Transfer to freezer until ready to assemble. 7 Unmold Ice Cream, and cut into 6 disks using 2-inch round cutter. Place each disk between 2 cookies. Roll edges in chocolate chips, if desired. Freeze until fully set. PER SANDWICH 261 CAL; 8 G PROT; 12 G TOTAL FAT (2 G SAT FAT); 30 G CARB; 0 MG CHOL; 260 MG SOD; 5 G FIBER; 11 G SUGARS

10 JUNE 2016

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PHOTOS, FROM TOP: AARON BENDELE; CARA REED

Ice Cream


COMMUNITY

TELL VT What are your must-have foods for road trips?

Tell us what you’re cooking at facebook.com/ vegetariantimesmag *Responses are edited for clarity.

JOIN US ONLINE

FACEBOOK.COM/VEGETARIANTIMESMAG TWITTER @VEGTIMES

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—Gaye Denman

When I was a kid, my mom would always pack Fig Newtons. Loved them! —Becky Manternach Schuett

Fruits and nuts. —Alioana Nealcos

Almonds. —Nanci Lawson

Seedless grapes. —Teri Miller

Celery sticks, Brazil nuts, apples, bananas, and water with Emergen-C packets. —Michelle DeGondea Amato

Trail mix, apples, and falafel! —Marilyn Shane

PHOTO: ISTOCKPHOTO/REDPHOTOGRAPHER

at is Dried stuff. My dehydr hers, kale maxed out with fruit leat zucchini chips chips, apple rings, and e. f a week befe I leav —Christina Smith

Fresh fruit, nuts, and a container of lightly steamed green vegetables—I always crave these the most when I can’t get them easily.


COMMUNITY

MOST LIKED RECIPE

I was dismayed to read the article “Dairy Facts & Fiction” [April 2016, p. 26], which makes the rather bold statement that “There is no credible proof that a glass of milk or a square of stinky cheese is harmful for most people.” While this statement in and of itself is probably true, it’s also very misleading. Most people will not have just a single glass of milk or one piece of cheese and stop for the day. Countless studies have shown that consumption of dairy products can have a damaging effect on the body and contribute to a range of illnesses. I would challenge the author to cite studies not funded by the dairy industry showing proof that dairy is as healthy as he claims. —Mark Z., via e-mail

This vibrant, vegan Beet Linguine with Cashew Ricotta received more than 1,500 combined likes and comments on Facebook.

vegetariantimes.com/recipe/beetlinguine-with-cashew-ricotta/

JOIN OUR FACEBOOK COMMUNITY facebook.com/vegetariantimesmag

The article “Dairy Facts & Fiction” was surprising in that the animal-welfare aspect was completely ignored.

I understand that VT focuses mostly on the health and nutritional aspects of a plant-based diet, but you do, at least sometimes, mention the ethical side. For instance, the same issue featured an article on adopting a farm animal [Trending Veg, p. 20], and even highlighted a quote on how adopted animals never fear being separated from family again—yet repeated impregnation and separation from calves is precisely what makes the dairy industry move! I wish your article had noted that, at least on some level, animals are being exploited. —Amy H., via e-mail

PHOTO: BEATRIZ DA COSTA; FOOD STYLING PAUL GRIMES

THE DARK SIDE OF DAIRY?

Beet Linguine with Cashew Ricotta

GET THE RECIPE

FEEDBACK


“Love me because I’m healthier

than you thought.”

I can’t help it if my rich, buttery taste seems a bit indulgent. I’m really an all-natural, vegetarian snack packed with nutrition. Hey, does all this thiamin and manganese make my Omega-3’s look fat? (Don’t worry, it’s the “good” fat.) OK, I’m clearing my schedule. How does mid-day look? After your workout? Whenever you’re hungry, I’m here.

That’s me at your local store, waiting for you in the snack aisle.

AVAILABLE IN SIX DELICIOUS VARIETIES:

RoyalHawaiianOrchards.com © 2016 Royal Hawaiian Macadamia Nut, Inc.


{ TRENDING VEG } HOT SPOT

Owen + Alchemy

» This Chicago juice hotspot serves tasty concoctions made from fresh, local ingredients By Amy Bizzarri

C H I C A G O, I L L I N O I S » O W E N A N D A L C H E M Y.C O M

PHOTO: MARIA PONCE

Owen + Alchemy co-owners Jared Van Camp and Anne Owen sampling their "crazy concoctions."

vegetariantimes.com

JUNE 2016 17


trending veg { hot spot }

WHAT IT IS »

A modern juice apothecary

THE BACKSTORY » Owen + Alchemy is a juice apothecary where you can buy cold-pressed, plant-based juices, smoothies, nut milks, foods, and custom herbal blends. As co-owner Anne Owen recalls, when she and her partner, chef Jared Van Camp, first imagined the store, “We tried to pay homage to and include elements of an old-world apothecary, but with a modern twist.” The duo opened Owen + Alchemy in late 2014. “In the past, an apothecary was a place you’d go in order to feel better, or to find some crazy concoction that would heal you,” Owen says, “which is what we hope is part of the customer experience here.”

PHOTO: POTLUCK CREATIVE

WHY WE LOVE IT » The juices are rich in both taste and nutrients. They can be made fresh on the spot or purchased in minimalist glass bottles. Unexpected combinations surprise the taste buds: No. 14 (pineapple, jalapeño, and cucumber) is sweet and refreshing, with an unexpected, heady kick; No. 21 (blueberry, basil, grapefruit,

All packaging for Owen + Alchemy products (like the bottle used for this green-juice elixir) is compostable, biodegradable, or recyclable.

and lime) features tangy, savory, and sweet notes. And if you’re looking to detoxify, go for No. 2, a lively green combination of kale, romaine lettuce, Napa cabbage, parsley, celery, cucumber, and sea salt.  Nut milks are sprouted and rich in omega-3 and omega-6 fatty acids, with natural spices and syrups weaved in to create smooth, slightly sweet drinks, while the smoothies blend nut butters and local, seasonal produce with other earthy elements like raw honey and aloe. Looking to relieve stress? Consider the herbal blends—all based in Chinese medicine and either soluble in hot water or perfect for sprinkling into smoothies or other beverages. A daily rotation of seasonal soups and salads is also available. The decor is sleek and minimalist—yet another reminder that you can’t eat or drink much cleaner than this—with sunny, window-side seating. Step outside onto Milwaukee Avenue and you’re smack-dab in the middle of the bustling Logan Square neighborhood, known for its hip boutiques and hot dining options. 

U NBELIEVABLY smooth and creamy with 6 GRAMS of P LANT - B ASED P ROTEIN per serving.

BONUS » Owen + Alchemy offers subscriptions that work like a CSA: Van Camp hand-selects six juices and a snack to be picked up in-store, delivered locally, or shipped across the country via FedEx or UPS.

Amy Bizzarri is a Chicago-based travel writer who specializes in stories about family adventure, vintage/retro travel, and green/eco-friendly destinations.

Silk.com / SharetheGoodness


TRENDING veg { TASTE TEST }

W H AT ’ S Y O U R

HUMMUS

PERSONALITY T YPE? Take your pick among five tasty choices By Kristen Kuchar

Make your own! If you want to try making your own hummus, check out our simple, vegan hummus recipes at VEGETARIANTIMES .COM/HUMMUS.

©2016

VARIETY » Original If you love this, you’re … laid-back and appreciate the simpler things in life.

VARIETY » Classic, but with a twist If you love this, you’re … easygoing and energetic, with an even-keeled nature.

VARIETY » Bold flavor If you love this, you’re … an out-of-the box thinker who gravitates toward adventure and creativity.

VARIETY » Hybrid If you love this, you’re … eclectic and have a zest for life.

VARIETY » Spicy If you love this, you’re … daring, audacious, and never back down.

OUR CHOICE » Trader Joe’s – Smooth and Creamy Classic Hummus This simple, classic variety offers a pleasantly smooth, whipped texture and subtle sweetness.

OUR CHOICE » Blue Moose of Boulder Roasted Red Pepper Hummus This Colorado-made hummus has a balanced, fresh flavor with a nice, peppery finish.

OUR CHOICE » Hope – Organic Thai Coconut Curry Hummus Complex and unexpected, the unique flavor of this tasty dip truly breaks the hummus mold.

OUR CHOICE » Engine 2 – Spicy Black Bean Hummus Part hummus, part bean dip, this creamy blend offers a hearty blackbean taste.

OUR CHOICE » Falafel King – Red Chile Spicy Hummus Not for the fainthearted, this super-spicy hummus still manages to pack a fantastic flavor underneath the heat.

10 oz./$2.99; traderjoes.com

7 oz./$3.00; bluemooseofboulder.com

8 oz./$3.99; hopefoods.com

8 oz./$2.99; engine2diet.com

10 oz./$4.49; falafelkingfoods.com

20 JUNE 2016

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PHOTO, TOP: ISTOCKPHOTO/ALEXPRO9500; TRADER JOE'S HUMMUS: PHOTO COURTESY OF TRADER JOE'S

Hummus is a household staple for many vegetarians, including the VT staff. As we tasted the varieties below, we noticed that each hummus type attracts a different personality. Here are five of our favorite brands and flavors, plus our insights about the people who love them.


s t a e B g n i h t o N ® ! e v i l A g n i l e e F High potency vitamins for a high potency lifestyle. Made with Orchard Fruits,™ Garden Veggies,™* minerals, B Vitamins for energy* and more. Visit FeelAlive.com *This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.


TRENDING veg { new flavors }

AFRICAN

V E G F L AV O R

A Senegalese chef shares his love of West African cuisine

By Kathryn M. Werntz

SENEGAL IS RENOWNED for its beaches, music, and hospitality, but one Senegalese chef, Pierre Thiam, is working to spread the word about the flavorful foods of his country, including its plethora of vegetarian meals. Thiam, who has owned two restaurants in New York, is author of Yolele! Recipes from the Heart of Senegal and, most recently, Senegal: Modern Senegalese Recipes from the Source to the Bowl. He spoke to us about vegetarian foods in West Africa.

HOW TO PREPARE FONIO This healthy, gluten-free grain can be used as a side in the same way you would use rice, couscous, or quinoa. There are two basic methods for steaming fonio: You can cook it in a steamer basket (the traditional way) or just in a pot on the stove.

I’ve also had success cooking it in the rice cooker, if you have one (keep the ratio of fonio to water 1:1). You can always add a little bit of butter or oil to the fonio while cooking to keep the grains more separated, if you’d like.

Reprinted from Senegal: Modern Senegalese Recipes from the Source to the Bowl, by Pierre Thiam with Jennifer Sit. Recipes © Pierre Thiam; Photos © Evan Sung.

Made with fresh herbs, lemon, and mango, Mango Fonio Salad is a flavorful Senegalese side dish.

22 JUNE 2016

vegetariantimes.com


Chef Pierre Thiam hosts culinary tours to Senegal to introduce food lovers to West African dishes.

Look for our

11 New

What are some of the most popular fruits and vegetables grown in Senegal? Mango, of course, but also baobab fruit, tamarind, and ditakh—a superfood that’s extremely rich in vitamin C.

of the oldest—if not the oldest—grains, and it’s rich in protein and vitamins, and easy to digest. You can find fonio on Amazon and also in African grocery stores in big cities like New York.

What’s your favorite? Madd—it’s a sweetand-sour fruit that comes during the rainy season.

Which ingredient is so dear to the heart of a Senegalese that if it were in a dish, he’d just have to try it? A great choice would be nététou, a fermented locust bean that’s a great substitute for fish sauce. You see it everywhere in our cooking—not only in Senegal but throughout West Africa. Nététou is strong and pungent, and recently I’ve seen it packaged in a powder—so people can just add it to their sauce. Senegalese people would love and recognize it in a dish— the flavor is particular.

Which vegetarian ingredients are key to Senegalese dishes? Local ingredients that are very rich in protein, such as niébé, our version of black-eyed peas. Traditionally, a niébé dish is made with sweet potatoes in a tomatobased stew. It makes a perfectly balanced and delicious meal. There’s also fonio, which I love. It’s one

In Senegal, the biggest holiday is Tabaski, the Muslim New Year. Are veg dishes served?

delicious items!

Sauce Feuille is one, usually prepared with cassava leaves or sweet potato leaves, tomatoes, and ground peanuts. It’s a bit like creamed spinach but healthier— without dairy.

Find Dr.Praeger’s in your grocer’s freezer.

You’ve owned several restaurants in the United States, and you just opened a restaurant, Nok by Alara, in Lagos, Nigeria. Are there vegetarian options on your menus? Always! You can’t have a restaurant without vegetarian options now—not in New York and not even in Nigeria. It’s amazing. And you can’t just have one option— you need a couple!

Kathryn M. Werntz is a restaurateur, teacher, farmer, and writer based in Germany and Senegal. She’s passionate about dark chocolate, long bike rides, African dancing, good food, and sustainable farming. 

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HEALTHY veg

E AT T O B E AT

ARTHRITIS A vegetarian diet can play a role in relieving painful symptoms

PHOTO: ISTOCKPHOTO/JIMKRUGER

By Sharon Cohen

WHETHER YOU HAVE osteoarthritis (OA) or rheumatoid arthritis (RA), the pain, swelling, and joint damage you experience are caused by the same thing: inflammation. In RA, an autoimmune illness, the inflammation is systemic, which means it can affect your entire body. A plant-based, anti-inflammatory diet can help, says Don Colbert, MD, author of Let Food Be Your Medicine: Dietary Changes Proven to Prevent or Reverse Disease (Worthy Publishing, 2015). vegetariantimes.com

JUNE 2016 25


HEALTHY VEG

It reduces inflammation and pain “A vegetarian or vegan diet lessens inflammation and arthritis symptoms, while the standard Western diet aggravates them,” says rheumatologist Nathan Wei, MD, director of the Arthritis Treatment Center, in Frederick, MD. The theory is that diets heavy

Losing weight is important from two perspectives. The first is mechanical: More weight creates more pressure on the joints. “With osteoarthritis, or ‘wear-and-tear’ arthritis, we often see pain and damage in the weight-bearing joints, such as the legs, hips, and back, as well as the fingers,” Colbert says. Fat cells produce leptins—proteins that aggravate inflammation. “If you’re carrying around extra weight, you’re carrying around an inflammationcreating machine,” Wei says.

“If you already have arthritis, going vegetarian is a good decision. But even if you don’t, it couldn’t hurt because it’s generally a healthier diet.” in meat, especially red meat, increase inflammation, while meat-free diets decrease the production of proteins like cytokines that cause or aggravate it. “Fruits and vegetables are packed with a type of antioxidant that is especially helpful,” Wei says. Research also shows omega-3 fatty acids (found in flax seeds and walnuts), olive oil, nuts, seeds, and beans to be beneficial. One caveat: “For about 50 percent of osteoarthritis patients, vegetables in the nightshade family aggravate their symptoms,” Colbert says. “These include tomatoes, potatoes, paprika, peppers, and eggplant.” He also advises steering clear of oils that contain polyunsaturated omega-6 fatty acids, such as corn, cottonseed, safflower, and sunflower oils.

It can lighten the load on your joints Obesity is a risk factor for both OA and RA, the Arthritis Foundation reports. Maintaining a healthy weight can help you avoid developing arthritis and improve your symptoms if you already have it. “Among the advantages of a vegetarian or vegan diet for people with arthritis is weight loss,” Wei says. 26 JUNE 2016

vegetariantimes.com

It can lower your risk for RA-linked heart disease “People with RA are at greater risk for atherosclerosis [clogged arteries] because they suffer from chronic inflammation,” Wei says. In fact, people with RA have up to twice the risk of heart disease and heart failure as the general population, a 2013 Mayo Clinic study found. “A plantbased diet can reduce that risk,” he adds. Research from 2011 found that vegetarians also tend to have lower blood pressure and cholesterol levels. All these factors are linked to better heart health.

A possible role in prevention? A typical Western diet, high in red and processed meats, was also shown to increase women’s risk for developing RA, the Harvard Medical School’s Nurses’ Health Study II found. More research is needed to determine whether a meat-free diet can actually help prevent arthritis, but the diet’s benefits for people who have the disease are clear. Says Wei, “If you already have arthritis, going vegetarian is a good decision. But even if you don’t, it couldn’t hurt, because it’s generally a healthier diet.”

FOODS THAT HELP Packed with helpful antioxidants, these foods may decrease inflammation: » Beans » Fruits » Nuts » Olive oil » Seeds » Vegetables

FOODS TO AVOID These foods may increase inflammation and therefore symptoms: » Corn Oil » Cottonseed oil » Eggplant » Meat » Paprika » Peppers » Potatoes » Safflower oil » Sunflower oil » Tomatoes

PEOPLE WITH RA HAVE

2X THE RISK OF HEART DISEASE AND HEART FAILURE AS THE GENERAL POPULATION

Sharon Cohen is a Los Angeles– based writer and editor.

PHOTO: ISTOCKPHOTO/OKSANA_S

Here are two important ways in which a vegetarian or vegan diet can relieve your arthritis symptoms, plus one in which it lowers your risk for heart disease if you already have RA.


HEALTHY VEG { SUPPLEMENT SMARTS }

Mixing protein powders into a post-exercise smoothie can help you develop strength and stamina By David Kalmansohn

PUMP UP THE

PROTEIN

for high-achievement athletes, protein powders have become a category of fast food all their own. While clinical research has yet to catch up to some of the newer claims (e.g., “diabetes management,” “stress reduction,” etc.), it has confirmed that protein powders are preferred as post-workout potions when you want to increase strength and stamina.

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1

POWER SOURCE Regular resistance training—using weights or body-weight exercises like push-ups or pull-ups—increases lean muscle mass by improving the ratio of protein synthesis to protein breakdown. Ingesting protein after resistance training enhances these gains for improved muscle growth and power. Although animal proteins deliver all the essential amino acids needed to maximize this process, most individual plant sources do not. That’s why eating a variety of plant-based proteins (like pumpkin seeds, beans, avocado, quinoa, et al.) has always been a good idea—and why using a protein-supplement blend eliminates the amino-acid shortfalls of one-plant powders made from peas or rice, or eliminates too much reliance on soy for your protein needs. (Some people prefer to avoid soy’s estrogenic effects.)

2

USE IT RIGHT The more you work out, the more protein works for you—i.e., protein powders won’t improve your results unless you exercise regularly. However, taking in surplus amounts of protein after resistance training has limited returns: Ingesting 20 grams of protein offers a solid 89 percent of the return provided by 40 grams. The time window for muscular benefits may be as much as 24 hours, though a research overview in the journal Frontiers in Physiology calls it “optimal” to ingest protein (along with fluid and carbohydrates) immediately after exercise.

3

WATCH OUT FOR The most-studied protein powder is made from whey, which you can use if you’re lacto-vegetarian. Plant-based powders may be best when mixed with fruits, vegetables, or non-dairy milk instead of water. Excessive intake of protein (more than 35 percent of your daily calories) can put a strain on kidneys. PHOTO: ISTOCKPHOTO/MAGNEZ2

ONCE PRIMARILY a resource


TRY

PHOTO: ISTOCKPHOTO/MAREKULIASZ

ALOHA ORGANIC PLANT-BASED PROTEIN $37.10/14 37g servings (18g protein); aloha.com

MANITOBA HARVEST HEMP PRO 70 PLANT BASED PROTEIN SUPPLEMENT $29.99/15 30g servings (20g protein); manitobaharvest.com

BOB’S RED MILL PREMIUM QUALITY WHEY PROTEIN POWDER $12.99/17 20g servings (15g protein); bobsredmill.com

NATURADE 100% WHEY PROTEIN BOOSTER $27.49/17 20g servings (16g protein); naturade.com

DR. MERCOLA VEGAN PROTEIN $43.97/30 23g servings (12g protein); products.mercola.com

NATURE’S ANSWER PLANT HEAD PROTEIN $30/30 27g servings (15g protein); naturesanswer.com

GARDEN OF LIFE RAW PROTEIN BEYOND ORGANIC PROTEIN FORMULA $45/28 22g servings (17g protein); gardenoflife.com

NATURE’S WAY EFA GOLD ORGANIC HEMP PROTEIN & FIBER POWDER $12/15 30g servings (11g protein); naturesway.com

ONLY

4

SIMPLE INGREDIENTS

No No No

artificial preservatives high-fructose corn syrup artificial ingredients

NOW SPORTS PEA PROTEIN $17.99/27 33g servings (24g protein); nowfoods.com SUNWARRIOR WARRIOR BLEND RAW VEGAN PROTEIN $25.47/20 25g servings (17g protein); sunwarrior.com

Protein powders come in vanilla, chocolate, and many other flavors.

Los Angeles–based journalist David Kalmansohn has a long history of covering issues of mind, body, and spirit. He is the former executive editor of Natural Health and former deputy editor of Men’s Fitness.

VEGA CLEAN PROTEIN $34.99/15 35g servings (25g protein); vegasport.com

Add flavor.

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GARDEN TO TABLE

AN

EDIBLE

LANDSCAPE Adding colorful vegetable plants to your flowerbeds allows you to have a garden and eat it, too By Therese Ciesinski

DO YOU HAVE limited garden space, yet yearn to grow both radishes and roses? Time to try foodscaping, the artful combination of cultivating vegetables, fruits, and ornamental plants. Also called edible landscaping, this practice offers the best of all worlds for small or minimally sunny properties, or where a traditional vegetable garden would look out of place—say, in a front yard. Many edibles look as good as they taste—think kale, Swiss chard, bronze fennel, and peppers. And annual vegetables aren’t the only ones to win the beauty contest: Perennials like asparagus and fruits like blueberries, pears, and rhubarb offer beauty and flavor. Bonus: This diversity attracts pollinators and nurtures wildlife. “Given a choice between an edible ornamental and

a non-edible ornamental, I design for the edible,” says Patty Laughlin, owner of Lorax Landscaping in Epping, New Hampshire. “When I introduce clients to the idea of ‘browsing’ their landscape, they get a whole new perspective of what their garden can be.” A few guidelines: Grow edibles next to ornamental plants with the same cultural needs. As a general rule, most vegetables and

fruits need rich, welldrained soil, full sun, and one inch of water per week. Use organic gardening practices, such as adding compost, mulching, and fertilizing with seaweedbased plant-food. Don’t use pesticides or herbicides. Transplant seasonally appropriate vegetables into your garden during the gaps between harvests: E.g., plant kale after you’ve plucked the lettuce or Swiss chard.

Therese Ciesinski has written for Garden Design, This Old House, and Coastal Home magazines; Houzz .com; and the Philadelphia Inquirer. She was an editor at Organic Gardening magazine, and lives and gardens in Southeastern Pennsylvania.

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FIVE EDIBLE BEAUTIES FOR BEGINNERS

BLUEBERRIES

BACKGROUND PHOTO: SHAWNA CORONADO; INSET PHOTOS, FROM LEFT: ISTOCKPHOTO/FLOORTJE; ISTOCKPHOTO/ANNA QUAGLIA; ISTOCKPHOTO/SORENDLS; ISTOCKPHOTO/VOLOSINA; ISTOCKPHOTO/FOTOGAL

VACCINIUM

“When it comes to adding edibles to a landscape, I call blueberries the gateway fruit,” says Laughlin, because the berries are tasty and the plants easy to grow. Highbush blueberries, which grow to 12 feet, are good for hedging. At 2 feet tall, lowbush, or wild, blueberries, add interest to a flowerbed. Plant more than one variety to improve yields. Blueberries need the same acidic soil as rhododendrons and azaleas.

‘BRIGHT LIGHTS’ SWISS CHARD

CHERRY TOMATOES

BETA VULGARIS SUBSP. VULGARIS

LYCOPERSICON ESCULENTUM VAR.  CERASIFORME

When you plant Swiss chard in a flowerbed, the veggie's big, glossy green leaves and brilliant-red, -pink, and -orange stalks give the garden a tropical feel. This plant handles both cool and hot weather, and it likes soil that’s rich and moist. Sweet alyssum and cosmos make colorful companions. Swiss chard grows to 16 inches tall by 8 inches wide. 

ROSEMARY

Super-easy, fastgrowing cherry tomatoes will keep the garden colorful while producing fruits as fast as you can eat them. There are red, yellow, orange, and “black”—actually deep purple— varieties, with names like ‘Red Robin,’ ‘Sungold,’ ‘Gold Nugget,’ and ‘Black Cherry.’ Tuck a couple in a border to scramble around black-eyed Susans or coneflowers.

SCARLET RUNNER BEANS

ROSMARINUS OFFICINALIS

This heat-loving perennial herb does best in a warm, dry climate. Its fragrant, needlelike leaves and intenseblue flowers make it a natural low hedge or border. The cultivar Arp grows upright and can be shaped into a small tree; Prostratus can spill prettily over a wall or serve as groundcover. Rosemary isn’t hardy in Zones 5 and colder, but plants can be brought indoors and overwintered in front of your sunniest window.

PHASEOLUS COCCINEUS

Scarlet runner bean is an annual vine, with bright-red blooms that turn into 8-inchlong pods. You can eat the flowers—and the cooked pods when young (before the beans appear)— or you can harvest the dry pods for their pink-purple beans. Train scarlet runner bean on an arbor or trellis. The more you pick, the more flowers you get, which makes hummingbirds and bees happy, too.

BOOKS TO CHECK OUT FOODSCAPING, BY CHARLIE NARDOZZI

(COOL SPRINGS PRESS, 2015; $19)

EDIBLE LANDSCAPING, BY ROSALIND CREASY

(COUNTERPOINT, 2010; $30)

EAT YOUR YARD!, BY NAN CHASE

(GIBBS SMITH, 2010; $18)

vegetariantimes.com

JUNE 2016 31


garden to table { GOOD HYDRATION }

WISE WAT E R I N G Drip irrigation is the easiest, most efficient way to keep your garden hydrated By Scott Meyer

WATERING SEEMS LIKE a simple gardening task, but how you do it can make all the difference in your plants’ health and productivity—and even in your utility bills. Fruit and vegetable crops need about an inch of water a week (in dry or scorching climates, it’s two inches); plants may survive on less, but to grow and bear fruit, that’s the minimum. When rainfall doesn’t supply enough, you need to make up the difference. With drip irrigation—moisture delivered gradually right to the roots—no water is lost and the soil can absorb and slowly disperse the moisture. You don’t need to spend a lot on a basic drip system, though you can invest in a more elaborate setup that lets you forget about watering altogether. Here are the options: WATERING SPIKES With empty 2-liter soda bottles and attachments available through gardening suppliers, you can make a DIY drip system for containers. Fill a soda bottle with water, thread a spike on top, turn the bottle upside down, and push the spike into the soil. The fluid drains out in drops; when it’s time to water again, you just refill the bottle.

SOAKER HOSE Made with rubber that’s been perforated, soaker hoses seep water along their length and saturate the ground about 6 inches in all directions. To install, simply position the hose around the target plants, connect the open end to a garden hose or spigot, and turn on the water. Soaker hoses work best on flat surfaces and for short runs no longer than 100 feet.

Price: Less than $10 for a set of six spikes

TAPE AND TUBING Drip tape is plastic line with holes. Tubing costs more, but can handle higher water flow. Tube kits scaled for container gardens are available. With tape or tubing, you'll need a pressure regulator; you’ll also need a diverter to prevent dirty water from flowing back into your home’s plumbing.

TIMERS Attaching a timer to your irrigation system lets you water at the ideal time—in the early morning, so the moisture is absorbed before it can evaporate. And with a timer, you can take a summer vacation without having to ask a friend or neighbor to water your garden while you’re gone.

Price: $40 to $120, depending on features

Price: $20 for basic models

Drip Tips

1

2

WATER DEEPLY, NOT DAILY. Irrigating your garden frequently and lightly causes roots to cluster near the damp surface. Better to water once or twice a week, slowly. The roots will grow longer, making for healthier, sturdier plants.

32 JUNE 2016

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3

COVER, DON’T BURY. Keep your garden looking good and hold the moisture in the soil by covering the lines loosely with mulch—burying them in soil can lead to clogs and other problems.

PREP FOR WINTER. Where temperatures drop below freezing, thoroughly drain your drip system at the end of the growing season. This protects the lines from cracking as any water turns to ice and expands inside them.

Scott Meyer is editorial director of Blue Root Media, author of The City Homesteader (Running Press, 2011), and former editor of Organic Gardening magazine. He lives with his wife and two children and tends his small but productive garden at his home near Philadelphia.

P HOTO: ISTOCKPHOTO/KEN BROWN

Price: About $15 for 25 feet


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LOSE THE GLUTEN

SWEET AND EASY! Nothing beats a summer cobbler for luscious simplicity by Mary Margaret Chappell

IF YOU’VE EVER TRIED to incorporate cold butter into a dough recipe on a hot summer day, then you know how tricky it can be to get the texture right. And rubbing butter into a recipe that uses gluten-free flour? Let’s just say it takes a light touch and a lot of patience to get the desired results. That’s why VT came up with a cobbler topping that does away with the butter-adding step altogether. In this recipe, the fat in a can of coconut milk stands in for the fat from butter, for a sweet summer treat that’s both wheat- and dairy-free.

BLUEBERRY COBBLER

PHOTO: ASHTON RAY HANSEN; FOOD STYLIST: NANCY ZAMPARELLI; ASST. FOOD STYLIST: JIMMY ZAMPARELLI; PROP STYLIST: NICOLE DOMINIC

SERVES 12

This cobbler recipe is extremely versatile: If you’re in a hurry, you can replace the flours and starches in the Topping with 1 3⁄4 cup of any all-purpose gluten-free flour blend. You can also substitute any fruit for the blueberries, or mix and match fruits for different fillings. Filling

Topping

½ 3 18 ⁄ 6

½ ½ ½ ¼

1

cup sugar Tbs. cornstarch tsp. salt cups (2 lbs.) blueberries, fresh or frozen and thawed tsp. melted margarine or coconut oil, optional

2 1 ½ 1

3

cup white or brown rice flour cup sorghum or oat flour cup tapioca starch cup cornstarch or potato starch Tbs. sugar, plus more for sprinkling, if desired Tbs. baking powder tsp. salt cup full-fat canned coconut milk, plus 2 Tbs. for brushing top Tbs. turbinado sugar

1 Preheat oven to 375˚F. 2 To make Filling: Whisk together sugar, cornstarch, and salt in large bowl. Add blueberries and margarine or oil, and stir to coat. Set aside. 3 To make Topping: Whisk together rice flour, sorghum or oat flour, tapioca starch, cornstarch or potato starch, sugar, baking powder, and salt in large bowl. Stir in coconut milk. Let stand 10 minutes, until dough firms into spongy consistency. 1 2- to 3-quart baking dish. 4 Spread Filling in 2 ⁄

Scoop 1⁄4-cup dollops of Topping over Filling with ice-cream scoop, leaving space between each dollop. Brush dollops with coconut milk; sprinkle Topping with turbinado sugar. Bake 1 hour, or until Filling is thick and bubbly and Topping is golden brown. Cool 15 minutes before serving. Serve warm.

vegetariantimes.com

JUNE 2016 35


30 minutes

FRITTATA By Stacy Adimando

This Italian egg dish is so much more than just an omelet

CREAMED CORN, CHARD, AND RED POTATO FRIT TATA WI TH JAL APE Ñ O S SERVES 8 | 30 MINUTES OR LESS

Sweet corn and spicy jalapeños add Southwestern flavor to this spuds-and-greens skillet supper. 6 ¼ 2 ½ 1 1½ ½ 1 1½

large eggs cup plus 1 Tbs. half-and-half or low-fat milk Tbs. olive oil, divided cup chopped onion large red potato (¾ lb.), halved and sliced 1⁄8-inch thick cups yellow corn kernels, divided jalapeño chile, thinly sliced cup torn Swiss chard leaves 1 3 cup) oz. queso fresco, crumbled (⁄

1 Set oven rack in top third of oven; preheat oven to 400°F. 2 Whisk eggs with 1 Tbs. half-and-half or milk, and season with salt, if desired. Set aside. Heat 1 Tbs. oil in large ovenproof skillet over medium heat. Add onion, and sauté 1 minute. Increase heat to medium-high, add potato, and season with salt, if desired. Cook 5 minutes, or until browned in some places and al dente, stirring occasionally.

4 Meanwhile, pulse 1 cup corn kernels and 1 tsp. jalapeño slices with remaining ¼ cup half-and-half or milk in food processor until chunky. 5 Stir creamed corn mixture and remaining ½ cup corn kernels into potato mixture; cook 1 minute. Reduce heat to medium, and stir in chard and remaining 1 Tbs. olive oil. Drizzle eggs over vegetables to coat evenly. Cook 2 minutes, shifting vegetables so that egg coats bottom of the pan and all vegetables lie flat and are at least halfway submerged by egg. Sprinkle with remaining jalapeño slices and queso fresco. Bake frittata in oven 7 to 10 minutes. Cool 10 minutes before serving. PER SLICE 170 CAL; 8 G PROT; 10 G TOTAL FAT (3 G SAT FAT); 14 G CARB; 147 MG CHOL; 119 MG SOD; 2 G FIBER; 3 G SUGARS

36 JUNE 2016

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PHOTOS: ASHTON RAY HANSEN; FOOD STYLIST: NANCY ZAMPARELLI; ASST. FOOD STYLIST: JIMMY ZAMPARELLI; PROP STYLIST: NICOLE DOMINIC

3


BREAKFAST. BRUNCH.

LUNCH. LINNER. DINNER.

Almond Butter & Pear Sandwich with Original Veggie Sausage Patty Serving Size = 1 Sandwich

There are millions of ways to eat more veggies. And whether you’re digging in because it’s better for you or for the Earth, any way you veg is the right way. Find a new favorite dish at MorningStarFarms.com. #WayToVeg


30 minutes

R E D C A B B AGE F R I T TATA WITH L E M ON A N D HER B S SERVES 8 | 30 MINUTES OR LESS

Parsley, toasted garlic, and lemon bring out red cabbage’s sweeter side in this surprising frittata combination. 1 5 5 10 ½ 1

Tbs. olive oil cloves garlic, peeled and thinly sliced cups thinly sliced red cabbage large eggs cup packed Italian parsley leaves, plus more leaves for garnish small lemon, very thinly sliced Fresh mint leaves, for garnish

1 Set oven rack in top third of the oven; preheat oven to 400°F. 2 Heat oil in large, ovenproof skillet over medium heat. Add garlic, and cook 2 to 3 minutes, or until lightly toasted, stirring occasionally. Add cabbage, and season with salt and pepper, if desired. Cook 10 minutes, or until cabbage is lightly browned in places and tender. 3

Meanwhile, whisk eggs in large bowl, and season with salt and pepper, if desired. Set aside.

4 Stir parsley leaves into cabbage in skillet. Pour eggs into skillet, and cook frittata 2 minutes, shifting cabbage around so that egg coats bottom of pan. Arrange lemon slices over frittata. Transfer skillet to oven, and bake 12 minutes, or until eggs are fully set and begin to slightly pull away from sides of skillet. Remove from oven, and cool 2 minutes before serving. Garnish with mint and parsley leaves. PER SLICE 124 CAL; 9 G PROT; 8 G TOTAL FAT (2 G SAT FAT); 5 G CARB; 233 MG CHOL; 104 MG SOD; 1 G FIBER; 2 G SUGARS

38 JUNE 2016

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30 minutes

S U M M E R S QUA S H, FINGER LING POTATO, AND RED ONION FRIT TATA

1 Set oven rack in top third of oven; preheat oven to 400°F. 2 Heat 1 Tbs. oil in large, ovenproof skillet over medium heat. Add

SERVES 8 | 30 MINUTES OR LESS

onion, and season with salt, if desired. Cook 4 minutes, or until softened, stirring occasionally. Add potatoes, and cook 6 minutes, or until browned in places. Increase heat to medium-high, and add zucchini, squash, and remaining 1 Tbs. oil. Cook 5 minutes, stirring occasionally. Reduce heat to medium.

Celebrate the start of summer with a frittata that makes the most of local squash and potatoes. We’ve called for fingerling potatoes, but any firm “boiling” or new potato variety will work.

3 2 ½ ½ 1¼ 1 6 ½

Tbs. olive oil, divided large red onion, thinly sliced (1 cup) lb. fingerling potatoes, thinly sliced lengthwise (1 ¾ cups) cups thinly sliced zucchini (1 medium zucchini) cup thinly sliced yellow squash (1 medium squash) large eggs tsp. fresh thyme leaves, plus fresh thyme sprigs for garnish

Meanwhile, whisk eggs in medium bowl, and season with salt and pepper, if desired. Pour eggs into pan, and cook frittata 2 minutes, shifting vegetables around so that egg coats bottom of pan. Sprinkle with thyme leaves, then bake frittata 7 to 8 minutes, or until eggs are no longer runny and begin to slightly pull away from sides of skillet. Cool 2 minutes before serving. Garnish with thyme sprigs.

PER SLICE 116 CAL; 6 G PROT; 7 G TOTAL FAT (2 G SAT FAT); 8 G CARB; 140 MG CHOL; 56 MG SOD; 1 G FIBER; 1 G SUGARS

40 JUNE 2016

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GRAPE TOMATO AND COLL ARD GREENS FRIT TATA SERVES 8

| 30 MINUTES OR LESS

Kale, mustard greens, and turnip greens can be used in place of the collards depending on which dark, leafy green looks freshest when you’re shopping. The beauty of using grape tomatoes is that they don’t leach too much liquid into the frittata batter. 10 2 1 2 4 1

1¾ 1

large eggs tsp. finely grated Parmesan cheese, plus more for garnish tsp. prepared horseradish, plus more for dolloping Tbs. olive oil cloves garlic, minced (1 Tbs. plus 1 tsp.) small bunch collard greens, stems removed, leaves torn into 2-inch pieces then thinly sliced into ribbons (3 cups), plus a few ribbons for garnish cups halved grape tomatoes or small cherry tomatoes, plus more for garnish cup shredded low-fat mozzarella cheese

1 Set oven rack in top third of oven; preheat oven to 400°F. 2 Whisk together eggs, Parmesan, and horseradish in large bowl. Season with salt and pepper, if desired. Set aside.

3

Heat 1 Tbs. oil in large, ovenproof skillet over medium-high heat. Add garlic, and sauté 1 minute. Add collard greens and 1 Tbs. water, and season with salt, if desired. Sauté 2 minutes, or until greens are just wilted. Add 1 ¼ cups tomatoes and cook 3 minutes, or until flesh begins to break down a little, stirring occasionally. Reduce heat to medium, and add remaining 1 Tbs. oil to skillet. Pour in eggs, drizzling over tomatoes and greens to coat evenly. Cook 2 minutes, shifting vegetables around so that egg coats bottom of pan and all vegetables lie flat and are at least halfway submerged by egg.

4 Sprinkle frittata with cheese, then scatter remaining ½ cup tomatoes cut-side up over top. Bake 8 minutes, or until top is just set and cheese is melted. Increase oven heat to broil, and broil 4 to 5 minutes, or until cheese begins to brown around edges and eggs are just starting to pull away from sides of the pan. Cool 2 minutes before garnishing with Parmesan, collard ribbons, and tomatoes. PER SLICE 176 CAL; 12 G PROT; 12 G TOTAL FAT (4 G SAT FAT); 4 G CARB; 242 MG CHOL; 199 MG SOD; <1 G FIBER; 2 G SUGARS

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JUNE 2016 41


30 minutes

GO LD E N F R IT TATA WITH RED BELL PEPPER, CHICKPEAS, AND BABY SPINACH SERVES 8 30 MINUTES OR LESS

Ground turmeric lends a hint of Indian flavor and a rich saffron color to this cheese-free frittata. 9 1¼ 2 ½ 1 1½

1

large eggs tsp. ground turmeric Tbs. olive oil medium yellow onion, sliced into ¼-inch half-moons large red bell pepper, sliced (2 cups) cups cooked chickpeas, or one 15-oz. can chickpeas, rinsed and drained packed cup baby spinach, roughly torn

1 Set oven rack in top third of oven; preheat oven to 400°F. 2 Whisk together eggs and turmeric, and season with salt and pepper, if desired. 3 Heat oil in large, ovenproof skillet over medium-high heat. Add onion, and season with salt if desired. Sauté 2 minutes, or until onion is slightly softened. Add bell pepper, and cook 4 minutes, or until pepper is slightly softened. Stir in chickpeas and spinach, then pour in eggs, drizzling all over vegetables and chickpeas to coat evenly. Cook 2 minutes, shifting vegetables around so that egg coats bottom of skillet and all vegetables lie flat and are at least halfway submerged by egg. Transfer to oven. 4

Bake frittata 12 minutes, or until top and center of eggs are just set. Cool 2 minutes before serving.

PER SLICE 178 CAL; 10 G PROT; 10 G TOTAL FAT (2 G SAT FAT); 12 G CARB; 209 MG CHOL; 162 MG SOD; 3 G FIBER; 3 G SUGARS

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out of the box

fair isle food lovers By Selma Brown Morrow

The duo behind Vibrant Valley Farm helps nurture local, sustainable agriculture on Oregon’s Sauvie Island Vibrant Valley Farm's Kara Gilbert (left) and Elaine Walker.

KARA GILBERT AND ELAINE WALKER are living, breathing, growing proof that you don’t need to own a lot of land to operate a successful CSA (Community Supported Agriculture) program. Just last year, they moved Vibrant Valley Farm to four acres on Sauvie Island, north of Portland, Oregon, where they do much more than just raise vegetables. The two veterans of the international organic-farming exchange program World Wide Opportunities on Organic Farms share their love of the land through outreach programs with schools and through youth projects that include a full day of hands-on learning at their farm. Vibrant Valley Farm’s CSA program (vibrantvalleyfarm.com) kicks off the first week of June. We’ve used veggies from a typical, early-summer share as a springboard for some simple, fresh-from-the-farm recipes you can make with your own local produce.

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Dinner under stunning Oregon skies at Vibrant Valley Farm.

AVG OLE MONO LI NG UI NE WITH CHARD RIBBONS CSA Share Item: Swiss chard SERVES 4 | 30 MINUTES OR LESS

Most people know avgolemono as a lemony Greek chicken-and-rice soup that’s thickened with egg yolks. In this vegetarian version, the lemon–egg yolk combo is used to make a creamy, tangy carbonara sauce for linguine and sliced Swiss chard.

FARM AND PRODUCE PHOTOS COURTESY OF JASON LUCY/VIBRANT VALLEY FARM. RECIPE PHOTOS: ASHTON RAY HANSEN; FOOD STYLIST: NANCY ZAMPARELLI; ASST. FOOD STYLIST: JIMMY ZAMPARELLI; PROP STYLIST: NICOLE DOMINIC

3 ½ 13 ⁄ 3½ 2 13 ⁄ 8

large egg yolks cup whole milk cup plain 2% Greek yogurt Tbs. lemon juice pinches sugar cup (1 oz.) finely grated Parmesan cheese oz. linguine

1 2

Tbs. unsalted butter 10-oz. bunches Swiss chard, stems removed, cut into ¾-inch-thick ribbons ¼ cup chopped fresh basil, plus sprigs for garnish Lemon wedges, for garnish

1 Whisk together egg yolks, milk, yogurt, lemon juice, and sugar in medium bowl. Whisk in Parmesan. Set aside. 2 Cook linguine in large pot of boiling, salted water 8 minutes, or until just tender. Drain, and reserve 1 cup cooking water. Set aside. 3

Melt butter in same pot over medium-high heat. Add chard, and season with salt and pepper, if desired. Cook 2 to 3 minutes, or until wilted, tossing with tongs. Add pasta and ¼ cup cooking water to chard. Toss 30 seconds, or until chard is evenly distributed through pasta. Stir in egg-yolk mixture and basil, and cook 3 to 4 minutes, or until sauce thickens and coats pasta; toss constantly and add more reserved cooking water, if necessary. Season with salt and pepper, if desired. Serve garnished with lemon wedges and basil sprigs.

PER 1-CUP SERVING 354 CAL; 16 G PROT; 11 G TOTAL FAT (5 G SAT FAT); 51 G CARB; 156 MG CHOL; 433 MG SOD; 3 G FIBER; 6 G SUGARS

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SPICY FENNEL-TOMATO C H U T N E Y B RU S C HET TA

3

CSA Share Items: fennel, tomatoes

4 Stir 1 ½ Tbs. vinegar, then fennel, into tomato mixture; reduce heat to medium-low and simmer 1 minute. Stir in 2 Tbs. fennel fronds, and season with salt and pepper, if desired. Transfer chutney to bowl, and cool. Stir in remaining ½ Tbs. vinegar.

MAKES 12 BRUSCHETTA

Want a new variation on your usual tomatobasil bruschetta fare? Try this chutney topping, which gets its heat from ginger, mustard seeds, and prepared red pepper jelly. Unlike fresh tomato bruschetta, which needs to be used immediately, this mixture will keep up to one week in the fridge. 1 1½ 2 1½ 1½ 5 3 2 ¾ 12

medium bulb fennel, diced (1 ¼ cups); fronds reserved and chopped (2 Tbs.), plus extra for garnish Tbs. vegetable oil tsp. minced fresh ginger tsp. fennel seeds tsp. yellow mustard seeds plum tomatoes, halved, seeded, and diced (2 cups) Tbs. red pepper jelly Tbs. red wine vinegar, divided cup (12 Tbs.) reduced-fat ricotta cheese, or almond-milk ricotta cheese, such as Kite Hill ½-inch-thick baguette slices, toasted

1

Steam diced fennel in steamer basket 4 to 5 minutes, or until tender. Set aside.

2 Heat oil in nonstick skillet over medium heat. Add ginger, fennel seeds, and mustard seeds, and cook 4 minutes, or until mustard seeds darken slightly and start to pop, stirring occasionally.

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Stir in tomatoes. Cover, and cook 4 minutes. Stir in pepper jelly. Cook, uncovered, 7 minutes, or until chutney is thickened, stirring often.

5 Spread 1 Tbs. ricotta on each slice toasted bread. Top with 1 Tbs. chutney, and garnish with fennel fronds. PER BRUSCHETTA 99 CAL; 4 G PROT; 3 G TOTAL FAT (<1 G SAT FAT); 14 G CARB; 5 MG CHOL; 125 MG SOD; 1 G FIBER; 4 G SUGARS

CAULIFLOWER QUESADILL AS WITH PARSLEY SALSA VERDE CSA Share Item: cauliflower SERVES 6

A cauliflower filling makes quesadillas hearty enough to be a light meal by themselves, and it lets you cut down on the cheese. You can prepare the cauliflower and salsa a day ahead, then cook them with the tortillas right before serving. Meanwhile, any leftover salsa makes for a great guacamole seasoning or sandwich spread. 4 ½ tsp. olive oil, divided 8 large cauliflower florets, halved 2 cups chopped, seeded Anaheim chiles (two 5-oz. chiles) 3 medium tomatillos, husked, rinsed, and halved

1 3 cup chopped white onion ⁄ 1 3 cup finely chopped Italian ⁄ parsley leaves, divided 4 8-inch flour tortillas 1 cup coarsely grated Pepper Jack cheese ½ cup crumbled goat cheese


out of the box

1 Brush 1 ½ tsp. oil over bottom of large nonstick skillet. Lay florets, cutside down, in skillet in single layer. Add ¼ cup water; bring to boil. Cover, reduce heat to medium, and cook 5 to 6 minutes, or until cauliflower is tender. Transfer cauliflower to plate, and wipe out skillet. 2

5 Place cauliflower florets on work surface, cut-side down. Press each with fork to about ½-inch thickness (they may break a bit). Lay tortillas on work surface, and sprinkle one half of each with 2 Tbs. Pepper Jack Cheese. Top with florets, crowding slightly (all may not fit); add remaining Pepper Jack, 1 Tbs. salsa, and 2 Tbs. goat cheese. Fold plain half of tortilla over filling. Press to close.

Combine remaining 3 tsp. oil, chiles, and tomatillos in same skillet, and season with salt, if desired. Bring to a simmer over medium heat. Simmer, uncovered, 12 minutes, or until chiles are tender and beginning to char, stirring occasionally.

6 Cook quesadillas 2 at a time in nonstick skillet 3 to 4 minutes per side. Cut quesadillas into thirds, and serve with remaining salsa.

3 Transfer tomatillos to plate. Scrape remaining contents of skillet into blender, and blend until very smooth. Cool mixture in blender 15 minutes.

PER SERVING (2 WEDGES) 257 CAL; 10 G PROT; 13 G TOTAL FAT (6 G SAT FAT); 25 G CARB; 28 MG CHOL; 472 MG SOD; 3 G FIBER; 4 G SUGARS

4

Add tomatillos, onion, and ¼ cup parsley to blender, and pulse until chunky. Transfer to bowl, and stir in remaining parsley. Season with salt and pepper, if desired.

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JUNE 2016 47


OUT OF THE BOX

ROASTED BE ET QUARTERS WITH MUSTARDY CRUMBLES CSA Share Item: beets SERVES 4

Once you’ve made the topping for these roasted beets, you’ll want to find other ways to use the simple, surprising “crumbles.” Be sure to roast the golden beets separately from the red beets so that the colors remain distinct. 2½ Tbs. olive oil, divided ½ cup panko breadcrumbs 1 ½ Tbs. Dijon mustard 6 small golden beets, peeled, quartered, leafy tops reserved (1 lb.) 6 small red beets, peeled, quartered, leafy tops reserved and chopped

1 Preheat oven to 375°F. Coat baking sheet with cooking spray. 2 Heat 1 Tbs. oil in large skillet over medium heat. Add breadcrumbs and mustard, and cook 7 to 8 minutes, or until crumbs are deep golden, mixing, pressing, and separating with flexible spatula or back of fork. Transfer to plate. Wipe out skillet, and set aside.

3

Toss golden beets with ½ Tbs. oil in bowl, and spread on half of prepared baking sheet. Repeat with ½ Tbs. oil and red beets. Roast beets 35 minutes, or until tender, turning after 25 minutes if flat sides become too dark.

4 Meanwhile, heat remaining ½ Tbs. oil in reserved skillet over medium heat. Add beet greens, and sauté 2 minutes, or until wilted. Season with salt and pepper, if desired. 5 Arrange roasted beets on platter, slightly mounded in center. Sprinkle with sautéed greens and breadcrumb crumbles. PER SERVING (6 BEET WEDGES WITH ¼ CUP GREENS) 191 CAL; 4 G PROT; 9 G TOTAL FAT (1 G SAT FAT); 26 G CARB; 0 MG CHOL; 353 MG SOD; 4 G FIBER; 12 G SUGARS

Through Vibrant Valley Farm’s CSB (Community Supported Bouquets) program, Portland, Oregon, residents can pick up the farm’s fresh-cut flowers each week at drop-off locations around the city.

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YOUR WEEKLY BOUQ UE T


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weekend whiz

Healthy, homemade

ENERGY BARS BY Julie Morris In Weekend Whiz, we give you four simple, tasty recipes to make on the weekend (in about 2 to 3 hours) and enjoy throughout the coming week. Everything you need is right here, including a cooking timeline and a shopping list. And even if you aren’t doing the cooking-on-the-weekend thing, each recipe is great all on its own.

Make a stash of protein-packed bars for grab-and-go snacks LOVE THE QUICK, satisfying convenience of energy bars when you’re out and about on a busy day? Then it’s time you learned just how easy it is to prepare your own. We turned to Superfood Snacks author Julie Morris for a protein-bar selection you can make with minimal equipment and fuss right at home. Prepare and package them one weekend afternoon, then savor them for weeks to come—if they last that long!

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PHOTOS: ASHTON RAY HANSEN; FOOD STYLIST: NANCY ZAMPARELLI; ASST. FOOD STYLIST: JIMMY ZAMPARELLI; PROP STYLIST: NICOLE DOMINIC

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WEEKEND WHIZ

30 minutes

cooking timeline

1 Pit the dates for the Cookie Dough Snack Bars and Zesty Green Energy Bars; chop the dried apples for the Apple-Cinnamon Crunch Bars; zest and juice the lemon for the Zesty Green Energy Bars.

2

Preheat the oven to 350°F. Line two 9-inch-square pans with parchment paper, and spray one with cooking oil.

3 Prepare the Apple-Cinnamon Crunch Bars. 4 Prepare the Savory Chickpea Protein Bars. 5 Prepare the Cookie Dough Snack Bars and the Zesty Green Energy Bars.

6

shopping list

COOKIE DOUGH SNACK BARS MAKES 8 BARS OR SQUARES

These superfood protein bars taste convincingly similar to premade oatmeal cookie dough, except that they’re composed entirely of natural ingredients. 1

cup Medjool dates, pitted (16 large dates) ¼ cup dried goji berries ¼ cup roasted almond butter 4 Tbs. vanilla plant-based protein powder

1 ¼ 18 ⁄ ¼

cup raw walnuts, divided cup rolled oats, divided tsp. sea salt cup mini chocolate chips or finely chopped dark chocolate

1 Pulse dates, goji berries, almond butter, protein powder, ½ cup walnuts, 2 Tbs. oats, and salt in food processor until doughlike and thick. Test consistency by pinching dough between two fingers—it should stick together easily. If too dry, add water 1 tsp. at a time until desired consistency is achieved. 2 Add remaining ½ cup walnuts, 2 Tbs. oats, and chocolate chips, and pulse several times to coarsely chop, while leaving plenty of texture. 3 Line cutting board with plastic wrap. Press dough into compact mound on wrap. Loosely wrap mound with plastic wrap, then use rolling pin to firmly flatten into a ½-inch-thick rectangle. Unwrap, and cut into bars or squares. PER BAR 312 CAL; 7 G PROT; 14 G TOTAL FAT (2 G SAT FAT); 46 G CARB; 0 MG CHOL; 59 MG SOD; 7 G FIBER; 35 G SUGARS

CREDIT TK

2 cups Medjool dates 1 large lemon 1 Tbs. yellow miso 4 cups brown rice cereal 1 cup cooked chickpeas ¼ cup dried goji berries ½ cup dried apple slices 2 cups raw walnuts ¾ cup raw almonds ¼ cup rolled oats (regular or gluten-free) 2 Tbs. coconut oil ¼ cup tahini paste ½ cup roasted almond butter 7 Tbs. vanilla plant-based protein powder 1 tsp. spirulina powder, or greens powder ¼ cup mini chocolate chips 7 Tbs. ground flaxseed meal ½ cup raw sunflower seeds ¾ cup hulled hemp seeds 5 Tbs. chia seeds ½ cup reduced-fat coconut shreds 6 Tbs. maple syrup 1 tsp ground cinnamon 1 Tbs. harissa powder Sea salt

S

Cut all recipes into bars; wrap individually in plastic or parchment paper. Store at room temperature 2 weeks or freeze in an airtight container for several months.

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WEEKEND WHIZ

S

SAVO RY CHICKPEA PROTEIN BARS

MAKES 10 BARS OR SQUARES

Just because it’s a protein bar, doesn’t mean it needs to be sweet! This mouthwatering combination of chickpeas, nuts, seeds, and spices makes low-sugar snacking both convenient and deeply satisfying. In place of the harissa powder, feel free to use another spice blend, such as a good chili powder. 3 2 1 1 ¼ 2 1 1 ½ ¼ 1

Tbs. ground flaxseeds or flaxseed meal cups crispy brown rice cereal cup raw walnuts cup cooked chickpeas, rinsed, drained, and patted dry cup tahini paste Tbs. maple syrup Tbs. yellow miso paste Tbs. harissa powder tsp. sea salt cup raw sunflower seeds Tbs. chia seeds, optional

1 Preheat oven to 350°F. Line 9-inch-square baking pan with parchment paper, allowing paper to spill over sides for easy removal. Coat lightly with cooking spray. 2 Whisk together flaxseed meal and ½ cup water in small bowl. Set aside. 3

Pulse rice cereal and walnuts in food processor until partially ground. Add chickpeas, tahini paste, maple syrup, miso paste, harissa powder, salt, and flaxseed mixture, and blend until dough forms. Add sunflower and chia seeds, and pulse until just incorporated.

4 Spread dough in prepared pan, and press into a smooth, compact layer. Bake 20 to 22 minutes, or until top looks dry and edges have begun to turn golden. Transfer to wire rack to cool, then unmold and cut into bars. PER BAR 187 CAL; 6 G PROT; 13 G TOTAL FAT (1 G SAT FAT); 16 G CARB; 0 MG CHOL; 211 MG SOD; 3 G FIBER; 4 G SUGARS

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APPLE-CINNAMON CRUNCH BARS MAKES 10 BARS Enjoyably crispy and loaded with spiced apple flavor, these bars satisfy hunger pangs thanks to their mineral-rich seeds. Amplify their healthy benefits further by choosing the lowest-sugar crispy brown rice cereal you can find. 2 ¼ ¼ ¼ ¼ ½ 2 ¼ ¼ 1 ¼

cups crispy brown rice cereal cup chia seeds cup hulled hemp seeds cup raw sunflower seeds cup ground flaxseeds or flaxseed meal cup finely chopped dried apple slices Tbs. coconut oil cup roasted almond butter cup maple syrup tsp. ground cinnamon tsp. sea salt

S

1 Line 9-inch-square pan with parchment paper, allowing paper to spill over sides for easy removal.

Z E S T Y G RE EN ENER GY B A R S

2 Mix together rice cereal, chia seeds, hemp seeds, sunflower seeds, flaxseed powder, and apple slices in medium bowl. Set mixture aside.

MAKES 8 BARS

3

These bars may look green, but each soft, invigorating bite is loaded with sweet lemon flavor and packed with protein. You can use any kind of unflavored, pure green powder here, from spirulina to wheatgrass. cup Medjool dates, pitted (about 16 large) cup raw almonds Tbs. vanilla plant-based protein powder tsp. spirulina powder, or greens powder Tbs. lemon juice, plus more if needed Tbs. grated lemon zest cup hulled hemp seeds cup reduced-fat coconut shreds

4 Spread mixture into prepared pan, using back of spatula to press very firmly into place. Refrigerate 1 hour. Transfer to cutting board, and cut into bars. PER BAR 196 CAL; 5 G PROT; 12 G TOTAL FAT (3 G SAT FAT); 19 G CARB; 0 MG CHOL; 79 MG SOD; 4 G FIBER; 8 G SUGARS

S

1 ¾ 3 1 1 1 ½ ½

Melt coconut oil in large saucepan over medium heat. Whisk in almond butter. Stir in rice cereal mixture, and cook 1 to 2 minutes to heat through. Pour in maple syrup, cinnamon, and salt, and cook, stirring constantly, 1 minute more or until all liquid has evaporated.

1 Pulse dates, almonds, protein powder, spirulina, lemon juice, and lemon zest in food processor until doughlike and thick. Test consistency by pinching dough between two fingers—it should stick together easily. If too dry, add water 1 tsp. at a time until desired consistency is achieved. 2 Add hemp seeds and coconut shreds, and pulse several times to coarsely chop, while leaving plenty of texture. 3

Line cutting board with plastic wrap. Press into a compact mound on plastic wrap. Loosely wrap with the plastic, then use rolling pin to firmly flatten into a ½-inch-thick rectangle. Unwrap, and cut into bars. PER BAR 266 CAL; 8 G PROT; 11 G TOTAL FAT (2 G SAT FAT); 38 G CARB; 0 MG CHOL; 12 MG SOD; 6 G FIBER; 28 G SUGARS vegetariantimes.com

JUNE 2016 55


PHOTO: ISTOCKPHOTO/IDEALISTOCK

ONE FOOD FIVE WAYS

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Easy recipes that make the most of seasonal asparagus By Sarah Tenaglia Photography by Ashton Ray Hansen

THESE DAYS, you can easily buy asparagus year-round, but the imported bunches of the veggies simply can’t compare to the tasty (often local) stalks found in late spring and early summer. Less is more when it comes to preparing peak-season asparagus, and a light sauce is often all you need to showcase these unique green spears at their tender best.

ASPARAGUS TEMPURA WITH OR A N GE D I P P I NG S AU C E SERVES 4 | 30 MINUTES OR LESS

FOOD STYLIST: NANCY ZAMPARELLI; ASST. FOOD STYLIST: JIMMY ZAMPARELLI; PROP STYLIST: NICOLE DOMINIC

For this appetizer, use the thickest, sturdiest asparagus you can find so that the spears hold their texture and shape when fried in hot oil. For a light meal, you could also pile the crispy veggies atop a tossed salad and use the dipping sauce as dressing. Sauce 3 1 1 1 1 1 12 ⁄ 1

Tbs. fresh orange juice Tbs. grated orange zest Tbs. reduced-sodium soy sauce Tbs. seasoned rice vinegar Tbs. sweet chili sauce tsp. grated fresh ginger tsp. toasted sesame oil Tbs. chopped cilantro

Tempura 5 12 1⁄ ½ 8–12 oz. 12 1

cups peanut oil or vegetable oil cups brown rice flour tsp. salt lager beer, such as Sapporo thick asparagus spears, bottom 2 inches trimmed off large red onion, cut into rings (about 12 large and small rings)

1 To make Sauce: Whisk together all ingredients in small bowl. Set aside. 2 To make Tempura: Heat oil in large saucepan or Dutch oven to 365°F. 3 Whisk together rice flour and salt in large bowl. Add beer, and whisk to form smooth batter.

4

Working in several small batches, dip asparagus and onion rings into batter to coat, then use tongs to lower vegetables into oil. Deep-fry vegetables 2 minutes, or until golden brown. Using tongs, transfer vegetables to paper towels to drain.

5 Divide Tempura among 4 plates. Sprinkle with cilantro. Serve with Sauce. PER SERVING (3 ASPARAGUS SPEARS AND 3 ONION RINGS) 375 CAL; 7 G PROT; 13 G TOTAL FAT (2 G SAT FAT); 59 G CARB; 0 MG CHOL; 542 MG SOD; 5 G FIBER; 7 G SUGARS

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ONE FOOD FIVE WAYS

ASPARAGUS WITH GRI B I C H E S AU C E SERVES 4 | 30 MINUTES OR LESS

Gribiche is a cold French sauce made with capers and eggs. It has a bright, tangy flavor and offers a foolproof, lighter alternative to hollandaise. Âź 2 2 1 1 1 12 1â &#x201E; 1 1 20

cup olive oil Tbs. drained capers, coarsely chopped Tbs. finely chopped shallot Tbs. chopped flat-leaf parsley Tbs. lemon juice Tbs. reduced-fat sour cream tsp. Dijon mustard hard-boiled egg, chopped Tbs. chopped fresh tarragon, plus 4 tarragon sprigs, for garnish thick green asparagus spears, bottom 2 inches trimmed

1 Whisk together oil, capers, shallot, parsley, lemon juice, sour cream, and mustard in small bowl. Fold in egg and tarragon, and season sauce with salt and pepper, if desired.

2

Bring large skillet of salted water to a boil. Add asparagus and cook 2 minutes, or until crisp-tender, depending on thickness. Transfer asparagus to baking sheet with tongs, and refrigerate to cool quickly.

3 Arrange 5 asparagus spears on each plate. Spoon 2 Tbs. gribiche sauce over each serving. Garnish with tarragon sprigs. PER SERVING 174 CAL; 4 G PROT; 16 G TOTAL FAT (3 G SAT FAT); 6 G CARB; 48 MG CHOL; 168 MG SOD; 2 G FIBER; 3 G SUGARS

CHA RLES L A M B

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WARM SPINACH AND ASPARAGUS SAL AD WITH FENNEL VINAIGRET TE SERVES 4 | 30 MINUTES OR LESS

1 Whisk together oil, vinegar, oregano, and fennel seeds in small

Fennel, feta cheese, oregano, and olives bring out asparagus’s Mediterranean side in this tender salad. Thin asparagus spears work best in this recipe.

bowl. Season with salt and pepper, if desired. Add sliced fennel, onion, olives, and currants, and toss to combine.

2 Meanwhile, heat 1 cup water in large nonstick skillet over 4 12 1⁄ 1 12 1⁄ 1 12 ⁄ 14 ⁄ 14 ⁄ 12 1 3 ⁄4

Tbs. olive oil Tbs. sherry vinegar Tbs. chopped fresh oregano tsp. fennel seeds, coarsely ground in mortar with pestle small fennel bulb, thinly sliced small red onion, thinly sliced cup pitted Kalamata olives, halved cup dried currants oz. thin asparagus spears, halved 6-oz. package baby spinach leaves cup coarsely crumbled feta cheese

medium-high heat. Add asparagus; cover and cook 1 minute, or until crisp-tender. Drain quickly, then return asparagus to same skillet.

3

Immediately add fennel mixture and spinach to asparagus, and toss to coat. (Residual heat from asparagus and skillet will slightly wilt the spinach.) Sprinkle with feta, and toss gently. Season with salt and pepper, if desired. PER SERVING 268 CAL; 8 G PROT; 20 G TOTAL FAT (6 G SAT FAT); 17 G CARB; 25 MG CHOL; 318 MG SOD; 5 G FIBER; 11 G SUGARS

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ONE FOOD FIVE WAYS

1 3 1 5 2 2 1 12 1⁄ 12 ⁄ 2 12

¼ 12 ⁄

cup quinoa, rinsed and drained Tbs. lemon juice Tbs. grated lemon zest Tbs. olive oil Tbs. white balsamic vinegar Tbs. agave nectar Tbs. curry powder tsp. whole coriander seeds, coarsely cracked in mortar with pestle cup chopped cilantro green onions, chopped (¼ cup) oz. pencil-thin asparagus, cut into ½-inch pieces small head purple or white cauliflower, cut into ½-inch pieces (1 cup) cup coarsely chopped dried apricots

1 Place quinoa in large saucepan with enough cold water to cover by 2 inches. Bring to boil over high heat. Boil 8 minutes, or until almost tender, stirring occasionally. Drain, and spread on rimmed baking sheet to cool.

2 Stir together lemon juice and lemon zest in CURRIED QUINOA SAL AD WITH ASPARAGUS AND PURPLE CAULIFLOWER SERVES 4

Pencil-thin asparagus spears are added raw to this salad, which gets its crunch from cauliflower and its sweetness from dried apricots.

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large bowl. Whisk in oil, vinegar, agave nectar, curry powder, and coriander. Stir in cilantro, green onions, and quinoa. Gently fold in asparagus, cauliflower, and apricots. Season with salt and pepper, if desired. PER 3⁄4-CUP SERVING 216 CAL; 6 G PROT; 14 G TOTAL FAT (2 G SAT FAT); 36 G CARB; 0 MG CHOL; 18 MG SOD; 5 G FIBER; 11 G SUGARS


ROASTED ASPARAGUS WITH WALNUT CHARMOUL A SERVES 4

Charmoula is a North African sauce made of herbs, lemon juice, oil, and spices. Traditionally served with seafood or meat, it’s also delicious with vegetables.

1 Preheat oven to 400ºF. Toast cumin seeds in small, heavy saucepan over medium heat 1 minute, or until lightly browned and fragrant. Transfer to mortar, and coarsely grind with pestle.

2 Transfer cumin to medium bowl. Add walnuts, parsley, onion, 3 Tbs. oil, lemon zest, paprika, and turmeric. Season with salt and pepper, if desired.

12 1⁄ 12 ⁄ 12 ⁄ 1 4 1 1 12 ⁄ 20

tsp. cumin seeds cup chopped, toasted walnuts cup coarsely chopped fresh parsley green onion, chopped Tbs. olive oil, divided Tbs. grated lemon zest tsp. sweet paprika tsp. ground turmeric thick asparagus spears Lemon wedges, for garnish

3

Place asparagus on large baking sheet. Drizzle with remaining 1 Tbs. oil, and season with salt and pepper, if desired. Depending on thickness, roast asparagus 7 minutes, or until crisp-tender. Transfer to plates.

4 Spoon ⁄ cup charmoula over asparagus. (Reserve remaining sauce for 12

another use.) Garnish with lemon wedges. PER SERVING 135 CAL; 4 G PROT; 12 G TOTAL FAT (1 G SAT FAT); 6 G CARB; 0 MG CHOL; 6 MG SOD; 3 G FIBER; 2 G SUGARS

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FOOD STYLIST: NANCY ZAMPARELLI; ASST. FOOD STYLIST: JIMMY ZAMPARELLI; PROP STYLIST: NICOLE DOMINIC

FIVE INGREDIENTS

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super Cold soup classics that satisfy on a hot summer’s day By Mary Margaret Chappell Photography by Ashton Ray Hansen

WATERCRES S V I CHYS S O I S E We’ve added watercress to this classic French cold soup to give it extra color and zip. The soup is also delicious served hot. If you can’t find crème fraîche, substitute sour cream. 1 Tbs. butter 2 medium leeks, halved, white and light-green parts thinly sliced (2 cups) 1 medium Russet or Yukon gold potato (6 oz.), peeled and diced 4 cups fresh watercress, plus more for garnish 3 Tbs. crème fraîche

1 Melt butter in medium saucepan over medium heat. Add leeks, cover, and cook 5 minutes, or until softened. Add potato and 3 cups water, cover, and bring to a boil. Reduce heat to medium-low, and simmer, covered, 20 minutes.

2 Remove soup from heat, and stir in watercress. Cover, and let stand 1 minute, or until watercress is wilted, but still bright green. Blend with immersion blender until smooth, then stir in crème fraîche. Season with salt and pepper, if desired. Chill before serving. Garnish with watercress sprigs. PER 1-CUP SERVING 129 CAL; 3 G PROT; 7 G TOTAL FAT (4 G SAT FAT); 14 G CARB; 23 MG CHOL; 51 MG SOD; 2 G FIBER; 3 G SUGARS

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FIVE INGREDIENTS

G O L D E N B E ET B O R S C H T SERVES 4

1 Bring beets, onion, potato, and 3 cups water to a boil in medium saucepan.

This blended soup showcases the subtle, earthy flavor of golden beets, though it can also be made the traditional way, with red beets. Diced, cooked potato gives the soup extra body and texture for a filling summer appetizer or main dish. Serve hot or cold, with dark pumpernickel or rye bread.

Season with salt and pepper, if desired; cover, and simmer 50 minutes to 1 hour, or until beets are tender.

2 Remove from heat, and transfer potato to plate to cool. Blend beets and onion with immersion blender until smooth. Cool.

3 Once potato is cool enough to handle, cut it into ¼-inch dice and set aside.

1 lb. golden beets (about 3 baseball-sized beets), peeled and quartered 1 small yellow onion, peeled and quartered 1 large Yukon gold potato (whole, unpeeled) ½ cup coarsely chopped fresh dill 4 tsp. sour cream

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4 To serve: Ladle 1 cup borscht into bowl. Place ¼ cup diced potatoes in center of bowl, and sprinkle soup with 2 Tbs. dill. Garnish with 1 tsp. sour cream. PER 1-CUP SERVING 119 CAL; 3 G PROT; 1 G TOTAL FAT (<1 G SAT FAT); 25 G CARB; 2 MG CHOL; 68 MG SOD; 4 G FIBER; 7 G SUGARS


P E RSI A N C U C U M BER SO U P SERVES 4

The thin skins and small seeds of Persian cucumbers mean you can grate this smaller variety straight into the soup. If you want to use conventional or English (hothouse) cucumbers, peel and seed them to maintain the soup’s sweetness and smooth texture. ¼ cup dried currants 4 Persian cucumbers, finely diced, or 1 large English cucumber, preferably organic, peeled and seeded 4 green onions, finely chopped (½ cup) ½ cup chopped fresh mint 2 cups kefir or buttermilk

1 PLACE CURRANTS IN SMALL BOWL, AND COVER WITH BOILING WATER. LET STAND 10 MINUTES, THEN DRAIN AND TRANSFER TO LARGE BOWL.

2

Coarsely grate cucumbers or pulse several times in food processor until finely chopped. (You should have 1 ½ cups.) Transfer to bowl with currants, add all remaining ingredients, stir, and season with salt and pepper, if desired. Chill at least 30 minutes before serving. PER 1-CUP SERVING 116 CAL; 5 G PROT; 4 G TOTAL FAT (<1 G SAT FAT); 15 G CARB; 0 MG CHOL; 61 MG SOD; 2 G FIBER; 13 G SUGARS

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FIVE INGREDIENTS

HUNGARIAN COLD CHERRY SOUP SERVES 4

One bite of this unusual soup and you’ll be hooked on its fresh, sweet-tart flavor. Serve it as a palate-awakening appetizer or save it for dessert. Using fresh cherries, which give off more juice than frozen, will yield more soup.

1 lb. fresh or frozen pitted Bing cherries, halved 1 ½ cups sour-cherry juice, such as Knudsen’s 2 Tbs. honey ½ tsp. ground cinnamon 1 3 cup low-fat sour cream ⁄

1 BRING CHERRIES, CHERRY JUICE, HONEY, AND CINNAMON TO A BOIL IN MEDIUM SAUCEPAN. REDUCE HEAT TO MEDIUMLOW, AND SIMMER 5 MINUTES.

2 Stir ½ cup hot cherry juice into sour cream in bowl until smooth. Stir remaining mixture into soup. Season with pinch of salt, if desired, and chill. PER ½- TO ¾-CUP SERVING 173 CAL; 2 G PROT; 2 G TOTAL FAT (<1 G SAT FAT); 40 G CARB; 3 MG CHOL; 38 MG SOD; 3 G FIBER; 33 G SUGARS

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SPANISH GAZPACHO SERVES 4

Keep a jar of this refreshing tomato soup on hand all summer long for low-calorie lunches, dinners, appetizers, or snacks. The gazpacho will keep in the fridge up to three days. 1 ½ lbs. tomatoes (about 5 medium tomatoes), cut into chunks, plus finely diced tomato, for garnish 1 large cucumber, peeled, seeded, and cut into chunks ½ small green bell pepper, seeded and cut into chunks, plus finely diced green bell pepper, for garnish ¼ large white onion, cut into chunks 3 Tbs. garlic-flavored olive oil

Place all ingredients in food processor and season with salt and pepper, if desired. Pulse 10 times, or until coarsely chopped. Let stand 30 minutes, or until vegetables have released their juices. Process until smooth. Chill at least 30 minutes before serving. Serve garnished with diced tomato and green bell pepper. PER 1-CUP SERVING 135 CAL; 2 G PROT; 11 G TOTAL FAT (2 G SAT FAT); 9 G CARB; 0 MG CHOL; 11 MG SOD; 3 G FIBER; 6 G SUGARS

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veg world

OUTDOOR EXTRAVAGANZA

By Tami Fertig

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THINK YOU CAN’T find top-notch veg food at a baseball game or outdoor concert? Think again. These days, open-air venues are catering to the health-conscious crowd, with meatless menu options to satisfy vegans, vegetarians, and omnivores alike. You don’t need a ticket to sample these must-order eats—we tracked down recipes from stadiums and amphitheaters around the country that you can make right at home. (Just remember to take ’em outside: Nothing beats dining al fresco on a hot summer’s night.)

FOOD PHOTOGRAPHY: ASHTON RAY HANSEN; FOOD STYLIST: NANCY ZAMPARELLI; ASST. FOOD STYLIST: JIMMY ZAMPARELLI; PROP STYLIST: NICOLE DOMINIC. STOCK S ST TO TOC T OCKCOURTESY O CREDIT CR C ED DIIIT D T OF NATIONALS PARK PHOTO

VT’S SUMMER GUIDE TO VEG-FRIENDLY VENUES AROUND THE UNITED STATES


NATI ONA LS PA RK'S VEGGIE BURGER WITH SRIRACHA AIOLI MAKES 12 BURGERS WASH INGTO N, D.C.

NATIO NALS PARK CAPAC

You can find this satisfying bean-andquinoa burger at several concession stands around Nationals Park. The aioli will last in the fridge up to one week. Sriracha Aioli 1 cup reduced-fat mayonnaise 1 Tbs. sriracha sauce, plus more to taste 1 Tbs. lemon juice

IT Y: 41 ,546

Veggie Burgers

Get your tacos, empanadas, Buffalo wraps, and portobello Reubens right here! Meatless comfort food abounds at this ballpark, which scores points for having an exclusively vegetarian vendor—one of the few of its kind at an American professional sports venue—and for selling veggie dogs at every “Nats Dogs” stand at the stadium.

3 19-oz. cans cannellini beans, rinsed and drained 1 ¼ cups cooked quinoa 1 ¼ cups diced roasted red peppers 1 ¼ cups panko breadcrumbs 5 8 cup liquid eggs or 2 large eggs, lightly beaten ⁄ 4 cloves garlic, minced (1 ½ Tbs.) 2 Tbs. all-purpose flour 5 ⁄8 tsp. dried basil 5 ⁄8 tsp. smoked paprika 5 ⁄8 tsp. onion powder ½ tsp. black pepper ½ tsp. kosher salt 1 Tbs. olive oil 12 hamburger buns

1 To make Sriracha Aioli: Combine all ingredients in medium bowl. Set aside.

2 To make Veggie Burgers: Pulse beans in food processor until roughly chopped.

3

Combine chopped beans, quinoa, roasted red peppers, and panko breadcrumbs in large bowl. Stir in eggs, garlic, flour, basil, paprika, onion powder, black pepper, and salt. Shape mixture into 12 patties, and chill 1 hour.

4

Heat oil in nonstick skillet over medium heat. Cook patties 6 to 8 minutes per side, or until golden brown. Serve on buns with Sriracha Aioli. PER SERVING (BURGER WITH 1 TBS. AIOLI) 361 CAL; 16 G PROT; 6 G TOTAL FAT (1 G SAT FAT); 60 G CARB; 0 MG CHOL; 733 MG SOD; 13 G FIBER; 6 G SUGARS

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VEG WORLD

We love more than just the view at this amphitheater overlooking the Columbia River: Along with a handful of other outdoor venues run by Live Nation, Gorge Amphitheatre began using locally grown produce and selling vegan and vegetarian dishes in 2013. Concert-goers can now chow down on portobello burgers and veggie-packed bowls.


GE WA S O R G E , HING TO N

G AMP ORGE HITH C A PA EATR CITY : 2 7, 5 E 00

S O B A N O OD L E S AL AD SERVES 12 | 30 MINUTES OR LESS

This colorful noodle salad, which is new at the Gorge this summer, makes a great take-along lunch. It’ll stay fresh in the fridge for up to three days.

PHOTO COURTESY OF GORGE AMPHITHEATRE

1 2 1 3 2 1 2 1 5 50 3 ⁄4 1

lb. soba noodles Tbs. canola oil Tbs. sesame oil medium carrots, halved lengthwise and thinly sliced on bias (2 cups) stalks celery, thinly sliced on bias (1 cup) medium red bell pepper, cut into thin 2-inch-long strips (1 cup) cloves garlic, minced (2 tsp.) small English cucumber, quartered, seeded, and thinly sliced on bias (2 cups) green onions, thinly sliced on bias (½ cup) cilantro leaves (about 10 sprigs) cup prepared teriyaki sauce tsp. toasted sesame seeds

1 Cook noodles according to package directions. Drain, rinse under cold water, and set aside.

2 Heat canola and sesame oils in large skillet over medium heat. Add carrots, celery, bell pepper, and garlic, and sauté 2 minutes. Transfer to large bowl, and cool.

3

Add cucumber, green onions, and half of cilantro to carrot mixture. Gently stir in teriyaki sauce and noodles. Divide among bowls, and garnish with sesame seeds and remaining cilantro. PER 1-CUP SERVING 210 CAL; 9 G PROT; 4 G TOTAL FAT (<1 G SAT FAT); 38 G CARB; 0 MG CHOL; 497 MG SOD; 1 G FIBER; 5 G SUGARS vegetariantimes.com

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VEG WORLD

Park City might be known for its snowy season, but visiting in summer lets you hike, bike, and take in evening concerts at this amphitheater in the mountains. Deer Valley Resort, which is home to Snow Park Amphitheater, makes multicourse picnic baskets for a variety of diets (vegan, vegetarian, gluten-free, and traditional) that you can order beforehand and enjoy on the grass.


PA R K C IT U TA H Y,

SNOW PARK OUTDO OR AMPHI THEATE C A PA C R I T Y : 5 ,0 00

D E E R VAL L EY R ES O R T’S G LUTEN-FREE CHOCOL AT E CHIP COOKIES

PHOTO COURTESY OF SNOW PARK OUTDOOR AMPHITHEATER

MAKES 10 COOKIES

Almond flour and agave nectar keep this vegan and gluten-free version of the classic cookie tender and sweet. This luscious, one-bowl recipe is easy to re-create at home. 5 1 1⁄4 1 12 ⁄ 1 3 ⁄4 2 8

cups almond flour tsp. salt tsp. baking soda tsp. xanthan gum cup agave nectar cup grapeseed oil Tbs. vanilla extract oz. vegan chocolate chips

1 Preheat oven to 325˚F. Line baking sheet with parchment paper. 2 Stir together almond flour, salt, baking soda, and xanthan gum in large bowl. 3

Whisk together agave nectar, grapeseed oil, and vanilla in separate bowl. Stir agave mixture into almond flour mixture. Fold in chocolate chips.

4

baking sheet. Flatten cookies with bottom of drinking glass. Bake cookies 12 minutes, or until golden brown. Cool on baking sheet. PER COOKIE 664 CAL; 12 G PROT; 51 G TOTAL FAT (9 G SAT FAT); 48 G CARB; 0 MG CHOL; 417 MG SOD; 10 G FIBER; 34 G SUGARS

Scoop 3⁄8 cup dough onto prepared

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VEG WORLD

ON, BOST USETTS ACH MASS

AY W N FE PARY: K 3 3 7, 6 7 CIT

FENWAY FARMS’ KALE SAL AD SERVES 8 | 30 MINUTES OR LESS

At Fenway Park, this crunchy, kid-friendly salad uses fresh greens grown on-site at Fenway Farms. The stadium also offers a vegan version without goat cheese. Salad

Dressing

¼ cup raw pecan halves 1 10-oz. bunch kale, stems removed, leaves cut into thin strips or chiffonade 1 generous pinch salt 1 small fennel bulb, trimmed, thinly sliced, and submerged in ice water (2 cups) 1 Granny Smith apple, cored and julienned ½ cup dried cranberries 4 oz. fresh goat cheese, crumbled

¼ 2 1 1 2 6

1 To make Salad: Preheat oven to 350˚F. Spread pecans on baking sheet, and toast 7 minutes, or until light brown and fragrant, stirring frequently. Cool, then roughly chop.

2

To make Dressing: Combine maple syrup, lemon juice, mustard, shallot, and thyme in small bowl. Slowly whisk in oil. Season with salt and pepper, if desired.

3 Place kale in medium bowl, and massage with salt. Drain fennel, and add to kale. Stir in apple, cranberries, goat cheese, and toasted pecans. Toss with Dressing. PER 1-CUP SERVING 233 CAL; 4 G PROT; 16 G TOTAL FAT (4 G SAT FAT); 21 G CARB; 7 MG CHOL; 155 MG SOD; 3 G FIBER; 15 G SUGARS

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cup pure maple syrup Tbs. lemon juice Tbs. Dijon mustard small shallot, chopped (1 Tbs.) tsp. chopped fresh thyme Tbs. olive oil

Forget peanuts and Cracker Jack. At the home of the Red Sox, Fenway Park—the country’s oldest Major League Baseball stadium— a 5,000-square-foot organic rooftop garden provides fresh herbs and vegetables for sophisticated salads and wraps sold at the concession stands. Eco perk: The garden, which was installed last spring, insulates the building below, reducing energy usage.

PHOTO COURTESY OF FENWAY FARMS

C A PA


STILL HUNGRY? Check out these veg-friendly summertime spots and shindigs in your neck of the woods THE GOVERNORS BALL MUSIC FESTIVAL New York City | NY

ARROWHEAD D STADIUM Kansas City | MO

The food lineup at this festival is almost as impressive as the music, attracting the BIG APPLE’S BEST FOOD TRUCKS AND RESTAURANTS, with vegan and vegetarian choices galore (denoted with handy symbols on the festival’s Web site).

PHOTOS, CLOCKWISE FROM TOP LEFT: COURTESY OF THE GOVERNERS BALL MUSIC FESTIVAL/ FOREST WOODWARD; ISTOCK/SNAPPY_GIRL; ISTOCK/MARK SWALLOW; ISTOCK/EPICUREAN

CITIZENS BANK PARK Philadelphia | PA Even meat-loving Phillies fans will dig this ball park’s WILD MUSHROOM AND TOFU CHEESESTEAK, a hearty veg version of the iconic Philly sandwich. Also delish: VEGAN THREE-BEAN CHILI NACHOS and SEASONED BROCCOLI RABE.

SONOMA RACEWAY Sonoma | CA A KALE AND QUINOA salad at a NASCAR race? Yup—the one served at this track's hospitality suites is made with fresh herbs and vegetables plucked from an on-site organic garden, which is maintained using recycled water.

In a city synonymous with meaty barbecue, the Chiefs’ stadium stands out for or offering plenty of alternative fare, including VEGETARIAN TACOS and SPICY LENTIL-AND-VEGGIE BURGERS WITH SWEET POTATO FRIES.

SANTA FE OPERA HOUSE/ CROSBY THEATRE Santa Fe | NM It’s customary at this hilltop opera house to have a pre-performance “tailgate picnic” in the parking lot, complete with tablecloths, silverware, and wine. GOURMET VEGAN AND VEGETARIAN BOXES are available for pre-order.

LEVI'S STADIUM San Francisco | CA The 49ers’ new home boasts at least one vegan item at every permanent food stand, and we’re not just talking veggie dogs: think BBQ JACKFRUIT SANDWICHES and CACTUS TORTAS.

BONNAROO MUSIC & ARTS FESTIVAL Manchester | TN

PITCHFORK MUSIC FESTIVAL Chicago | IL An abundance of vegetarians on staff at pitchfork.com means you can count on an abundance of meatless dishes at its annual festival. Last year’s favorites: SEITAN GYROS, COUNTRY-FRIED VEGETARIAN “BACON,” and FRIED VEGAN CHEESECAKE ON A STICK.

No need to bring a tent’s worth of food to this camping festival on a 700-acre farm—most of the 100-PLUS VENDORS OFFER EXCELLENT VEG OPTIONS. Download the festival app to sort by food type (vegan, vegetarian, gluten-free, organic).

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VEG BY THE BOOK

Raw: Recipes for a Modern Vegetarian Lifestyle BY SOLL A E IRÍKSDÓT T I R Who knew an Icelandic cookbook could be so … green? From the opening photos of grassy hills and flowering lichen to the fresh, vegetable-centric recipes, Solla Eiríksdóttir paints a vibrant picture of vegetarian food in Iceland, whether it’s the dishes she prepares at home or at Gló, her restaurant in Reykjavik.

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Recipes adapted from Raw: Recipes for a Modern Vegetarian Lifestyle, by Solla Eiríksdóttir (Phaidon, 2015). Images © Simon Bajada.

B EAU T I FUL RAW ROOT S A L A D SERVES 6

A mandoline or vegetable peeler slices vegetables into tender petals that can be artfully arranged on salad plates. Dressing

Salad

14

4 2 1 1 1

⁄ cup walnut or olive oil 3 Tbs. lemon juice 3 Tbs. fresh mandarin orange juice or orange juice 1 Tbs. unseasoned rice vinegar 1 tsp. ras-el-hanout spice blend 1 tsp. onion powder ½ tsp. sea salt

5 1 1 13 ⁄ 10 14 ⁄

cups thinly sliced red cabbage carrots, thinly sliced (1 ½ cups) zucchini, thinly sliced (1 1⁄4 cups) yellow beet, thinly sliced (1 cup) candy cane or red beet, thinly sliced (1 cup) radishes, thinly sliced (3⁄4 cup) pear, halved and thinly sliced cup fresh or frozen pomegranate seeds cup coarsely chopped pistachios dried Incan golden berries or raisins cup cilantro, mint, basil, and/or parsley, finely chopped


VEGAN BURGERS SERVES 6

Solla Eiríksdóttir serves her burgers on whole-grain “seed” bread instead of buns, and tops them with homemade cashew mayonnaise, avocado slices, tomato slices, and her own coconut bacon. 3 Tbs. vegetable oil, divided 5 cups thinly sliced white or cremini mushrooms 4 cloves garlic, minced (4 tsp.) 2 cups cooked black beans 1 sweet potato, baked, peeled, and cut into cubes (2 cups)

3

⁄4 13 ⁄ 1 1 1 12 ⁄

cup almond flour cup ground chia seeds Tbs. smoked paprika tsp. onion powder tsp. salt tsp. ground black pepper

1 Heat 1 Tbs. oil in large saucepan over medium heat. Add mushrooms and garlic, and cook 5 minutes, or until beginning to brown. Transfer to large bowl, and add all remaining ingredients. Knead together with hands. Divide mixture into 6 patties. Transfer to plate, and chill 30 minutes.

2 Heat remaining 2 Tbs. oil in large skillet over medium heat. Add burgers, and cook 3 to 4 minutes per side, or until golden brown on both sides. PER BURGER 345 CAL; 13 G PROT; 18 G TOTAL FAT (2 G SAT FAT); 38 G CARB; 0 MG CHOL; 493 MG SOD; 13 G FIBER; 6 G SUGARS

1 To make Dressing: Shake together all ingredients in jar.

2

To make Salad: Massage Dressing into cabbage, carrots, zucchini, beets, and radishes with hands in large bowl. Season with salt and pepper, if desired, and let stand 15 to 20 minutes. Top with remaining ingredients before serving.

1 2-CUP SERVING PER 1 ⁄ 231 CAL; 5 G PROT; 13 G TOTAL FAT (1 G SAT FAT); 28 G CARB; 0 MG CHOL; 145 MG SOD; 7 G FIBER; 16 G SUGARS

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VEG BY THE BOOK Recipes adapted from The Middle Eastern Vegetarian Cookbook, by Salma Hage (Phaidon, 2015). Images © Liz and Max Haarala Hamilton.

The Middle Eastern Vegetarian Cookbook BY SALMA HAGE At last! A compendium of Middle Eastern dishes written especially for vegetarian cooks. Salma Hage’s recipes range from Lebanese classics to inspired modern creations that can all be prepared in a home kitchen.

GINGER, STRAWBERRY, AND MINT LIMEADE SERVES 4

Ginger, mint, and citrus zests are steeped in boiling water for a tangy base to this refreshing cooler. 5 14 ⁄ 1 3 ⁄2 2

oz. fresh lime juice cup fresh lemon juice Tbs. grated lime zest Tbs. grated lemon zest

2 Tbs. honey 1 2-inch piece fresh ginger, peeled and sliced 20 mint leaves, plus more for garnish

10 strawberries, hulled and sliced Ice Lime wedges, for garnish

1 Place lime and lemon juices and zests in heatproof pitcher, and add honey, ginger, and mint leaves. Stir in 4 ⁄ cups boiling water. 14

Set aside to steep and cool. (This will take 1 hour.)

2

Purée strawberries in blender until smooth. Stir strawberry purée into zest-and-ginger mixture. Serve over ice garnished with mint leaves and lime wedges. PER 1 1⁄4-CUP SERVING 61 CAL; <1 G PROT; <1 G TOTAL FAT (<1 G SAT FAT); 17 G CARB; 0 MG CHOL; 2 MG SOD; 2 G FIBER; 11 G SUGARS

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LEBANESE VEGAN MOUSSAKA SERVES 4

The Lebanese name for this dish is maghmour. You can store any extra 7-Spice Seasoning in an airtight container and use it to season soups, stews, roasted vegetables, and dips. Lebanese 7-Spice Seasoning 5 5 4 4 4 12 3⁄ 12 3⁄

Tbs. ground allspice Tbs. ground cloves Tbs. grated nutmeg Tbs. ground fenugreek Tbs. ground ginger Tbs. ground cinnamon Tbs. ground black pepper

Moussaka 4 Tbs. gluten-free flour blend 2 tsp. Lebanese 7-Spice Seasoning 2 large eggplants, sliced 1 2-inch thick ⁄ 2 Tbs. olive oil 2 14-oz. cans chickpeas, rinsed and drained

Tomato Sauce 2 Tbs. olive oil 1 medium onion, finely 1 2 cups) chopped (1 ⁄ 4 cloves garlic, minced (4 tsp.) 1 tsp. ground cumin 1 bay leaf 6 large, fresh tomatoes, finely chopped 7 sun-dried tomatoes, preserved in oil, drained and chopped 2 Tbs. tomato paste 1 14-oz. can diced or chopped tomatoes 1 tsp. unsweetened pomegranate molasses 2 Tbs. lemon juice

1 Preheat oven to 400ºF. Line baking sheet with parchment paper. 2 To make Lebanese 7-Spice Seasoning: Stir together all ingredients in lidded jar.

3

To make Moussaka: Stir together gluten-free flour blend and Lebanese 7-Spice Seasoning on large plate, and season with salt and pepper, if desired. Dredge eggplant in flour mixture until lightly coated. Transfer to prepared baking sheet, drizzle with olive oil, and bake 10 minutes. Flip, and bake 10 minutes more, or until crisp and brown. Cool on baking sheet.

4

Meanwhile, to make Tomato Sauce: Heat oil in large skillet over medium heat. Add onion, and sauté 2 minutes. Add garlic, and cook 1 minute, then add cumin and bay leaf, and sauté 1 to 2 minutes more. Stir in fresh chopped tomatoes, and cook 3 minutes. Add sundried tomatoes, tomato paste, can of diced tomatoes, pomegranate 1 3 cup water, and bring to a boil. Reduce heat molasses, lemon juice, and ⁄ to medium-low, and simmer 20 to 30 minutes, or until sauce is thick, stirring occasionally. Season with salt and pepper, if desired, and remove bay leaf.

5 Layer eggplant, tomato sauce, and chickpeas in deep baking dish (3 to 4 layers), ending with a layer of tomato sauce. Bake 40 minutes, or until vegetables are tender and sauce is bubbling. Cool, and serve at room temperature. PER SERVING 596 CAL; 20 G PROT; 20 G TOTAL FAT (3 G SAT FAT); 95 G CARB; 0 MG CHOL; 555 MG SOD; 30 G FIBER; 38 G SUGARS

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VEG BY THE BOOK

FUSILLI WITH GREEN BEANS, ROASTED POTATOES, AND PESTO GENOVESE

Studio Olafur Eliasson: The Kitchen

SERVES 6 | 30 MINUTES OR LESS

Turn pasta with pesto sauce into a hearty, texture-laced treat when you fill it out with potatoes, green beans, and a hint of spice. Pesto Genovese

BY OLAFUR ELIASSON, WITH A FOREWORD BY ALICE WATERS

Fostering a creative environment for artists means nourishing them body and soul at Studio Olafur Eliasson in Berlin, Germany. Studio members gather each day in the canteen to share a freshly prepared lunch around communal tables. Through drawings, images, and, of course, recipes, The Kitchen tells the story of how the canteen came to be and the role it plays in studio members’ collaborations.

3 2 12 2⁄ 12 ⁄ 14 ⁄ 2–3

Tbs. pine nuts cloves garlic, peeled cups fresh basil leaves cup olive oil cup grated Parmesan cheese Tbs. grated Pecorino Romano cheese

Fusilli 1 1⁄4 lbs. Yukon gold potatoes, peeled and cubed (3 cups) 2 small crushed chiles, such Thai bird chiles, or 2 tsp. crushed red pepper flakes 4 Tbs. olive oil 3 cups trimmed green beans (3⁄4 lb.) 1 2 lbs. fusilli or other short pasta 1⁄ 3 ⁄4 cup Pesto Genovese Grated Parmesan, optional

1

To make Pesto Genovese: Finely chop pine nuts and garlic in food processor. Add basil and olive oil, and process until smooth. Add Parmesan and Pecorino, and blend until smooth.

2 To make Fusilli: Preheat oven to 400˚F. 3

Toss potatoes and chiles with salt and pepper in olive oil on baking sheet. Roast 15 to 20 minutes, or until they are browned and some are crisp.

4

Meanwhile, cook green beans in large pot of boiling, salted water 5 minutes, or until crisp-tender. Drain, cut in half, and set aside.

5 Cook pasta according to package directions for al dente. Drain, and reserve 1 cup cooking water. Return pasta to pot, stir in potatoes, green beans, 3⁄4 cup Pesto Genovese (reserve remaining pesto for another use), and 2 to 3 Tbs. pasta-cooking water. Season with salt and pepper, if desired, and serve with Parmesan (if using). Serve immediately. 1 2-CUP SERVING 735 CAL; 21 G PROT; 28 G TOTAL FAT (5 G SAT FAT); 104 G CARB; PER 1 ⁄ 6 MG CHOL; 144 MG SOD; 7 G FIBER; 6 G SUGARS

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TUSCAN KALE RISOT TO WITH MUSHROOMS AND ROSEMARY SERVES 6

A classic risotto takes time (and a host of different pots and pans!), but the creamy, satisfying results are worth it. 3 Tbs. olive oil, divided 1 2 bunch) Tuscan or dinosaur 5 oz. (⁄ kale, ribs removed, leaves and ribs chopped separately 1 4 cup plus 1 3 cup dry white wine, divided ⁄ ⁄ 8 oz. white mushrooms, chopped (2 cups) 1 tsp. finely chopped fresh rosemary 1 tsp. mascarpone cheese, optional 3 Tbs. unsalted butter 2 medium onions, chopped (3 cups) 12 head celery, stalks finely chopped, ⁄ 1 2 cups) leaves reserved (1 ⁄ 3 cups brown Arborio rice 6 1⁄4 cups low-sodium vegetable broth, warmed 2 cups grated Parmesan cheese

1

Heat 1 Tbs. oil in medium saucepan over medium heat. Add kale ribs, and sauté 2 to 3 minutes, or until softened. Add kale leaves and 1⁄4 cup wine, and season with salt and pepper, if desired. Cover, and set aside.

2

Heat remaining 2 Tbs. oil in large skillet over medium heat. Add mushrooms and rosemary, and sauté 5 to 7 minutes, or until mushrooms are browned and tender. Stir in mascarpone, if using.

3

Heat butter in large saucepan or Dutch oven over medium heat. Add onion and celery, and cook 7 to 10 minutes, or until browned. Stir in celery leaves, then rice, stirring to coat each grain. Cook 1 to 2 1 3 cup wine, and cook until liquid is absorbed; stir constantly. minutes, or until rice is translucent. Add ⁄

4

Add 1 cup broth at a time to risotto, cooking and stirring between each addition until liquid is mostly absorbed. Cook in this manner 30 to 40 minutes, or until rice is al dente. Stir in kale, mushrooms, and Parmesan. Cover, remove from heat, and let stand 5 minutes. Season with salt and pepper, if desired; adjust texture by adding more hot vegetable broth, if needed. 1 2-CUP SERVING 537 CAL; 17 G PROT; 16 G TOTAL FAT (8 G SAT FAT); 89 G CARB; 38 MG CHOL; PER 1 ⁄ 664 MG SOD; 10 G FIBER; 9 G SUGARS

Recipes adapted from Studio Olafur Eliasson: The Kitchen, Foreword by Alice Waters (Phaidon, 2015). Images of Fusilli with Green Beans, Roasted Potatoes, and Pesto Genovese and Tuscan Kale Risotto with Mushrooms and Rosemary: María del Pilar García Ayensa © Studio Olafur Eliasson.

vegetariantimes.com

JUNE 2016 83


OUR 23 BEST

HIGH-PROTEIN, HIGH-ENERGY RECIPES To help you power through your day

MAC AND CHEESE FOR GROWN-UPS [ p. 12 ]

1 JUNE 2016

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SPECIAL RECIPE SECTION


Stay energized all day with these protein-packed dishes that will satisfy your hunger and keep you feeling full longer. The breakfast, lunch, and dinner recipes here each have at least 9 grams of protein per serving.

BREAKFAST Lentil and Egg Bowl, p. 3 Asparagus Morning Soufflés, p. 4 Ban Xeo (Vietnamese Pancakes), p. 4 Huevos Rancheros Enchiladas, p. 5 Baked Eggs in Tomato Cups, p. 5 Southwestern Tofu Scramble, p. 6 Blueberry-Spinach Smoothie, p. 6 Fruity Peanut Butter Wrap, p. 6

LUNCH Tofu and Cucumber Salad with Sesame-Ginger Dressing, p. 7 Seitan Satay with Peanut Sauce, p. 8 Red Lentil-Tomato Soup, p. 8 Crispy Tofu and Vegetable Stir Fry, p. 9 Swiss Chard Quesadillas, p. 10 Camembert Caprese Grilled-Cheese Sandwiches, p. 10

DINNER Spice-Roasted Tofu Fillets with Jade Pesto, p. 11 Cornbread and Chili Bean Shepherd’s Pie, p. 12 Mac and Cheese for Grown-Ups, p. 12 Spaghetti and Seitan Meatballs, p. 13 Brazilian Feijoada, p. 13 Udon Noodles with Walnuts and Pomegranates, p. 14 Peas, Carrots, and Tempeh Sauté with Miso-Almond Sauce, p. 15 Spaghetti with Bok Choy, Poached Egg, and Romano Cheese, p. 15 Warm Spiced Lentils with Yogurt and Smoked Almonds, p. 16

SPECIAL RECIPE SECTION

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JUNE 2016 2


HIGH-PROTEIN, HIGH-ENERGY

BREAKFAST LE NTI L AND EGG BOWL SERVES 2 30 MINUTES OR LESS

Lentils for breakfast? Don't knock it till you try it. The protein-rich legumes make a tender, tasty stand-in for hashbrown potatoes. 1 ½ 2 1 1 1 2 1 1

cup green lentils onion, left whole cloves garlic, smashed bay leaf tsp. butter, optional squeeze lemon juice eggs, poached or fried Tbs. chopped chives Tbs. chopped red bell pepper

1 2 cups water Bring lentils and 2 ⁄ to a boil with onion, garlic, and bay leaf. Cover, and simmer 25 minutes, or until liquid is absorbed. Remove and discard onion, garlic, and bay leaf; stir in butter (if using); season with salt and pepper, if desired. Spoon lentils into 2 bowls, add a squeeze of fresh lemon juice, and top each serving with 1 egg. Garnish with chives and chopped red bell pepper.

PER SERVING (I CUP LENTILS AND 1 EGG) 378 CAL; 26 G PROT; 7 G TOTAL FAT (2 G SAT FAT); 56 G CARB; 185 MG CHOL; 159 MG SOD; 14 G FIBER; 3 G SUGARS

3 JUNE 2016

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SPECIAL RECIPE SECTION


BAN XE O (VI E TNAME SE PANCAKES) SERVES 4 30 MINUTES OR LESS

These thin, flat, savory pancakes are a cross between crêpes and omelets. Sauce 1 ½ Tbs. hoisin sauce 1 Tbs. low-sodium soy sauce 1 Tbs. crushed roasted peanuts 1 ½ tsp. ketchup ½ tsp. rice vinegar ¼ tsp. chile-garlic sauce

Pancakes ½ cup brown rice flour 2 Tbs. cornstarch 2 Tbs. cake flour

AS PA RAGU S MO R NING S O U FFL ÉS

2 green onions, sliced (¼ cup), divided 4 tsp. toasted sesame oil 4 oz. soft tofu, drained and thinly sliced 1 cup sliced mushrooms 2 large eggs, beaten 1 cup bean sprouts ½ cup chopped fresh watercress ½ cup chopped fresh mint ½ cup chopped Thai or sweet basil leaves

SERVES 4 | 30 MINUTES OR LESS

1 To make Sauce: Whisk together all ingredients with

Egg whites and fresh goat cheese pack these light breakfast treats with protein, without overloading them with saturated fat. Fresh out of asparagus? Substitute broccoli florets.

1 Tbs. water in bowl. Set aside.

1 lb. asparagus, trimmed and cut into 1-inch lengths; tips reserved for garnish, optional 1 tsp. olive oil 2 large shallots

2 5 2 5

cloves garlic, peeled oz. fresh goat cheese large eggs large egg whites

1 Coat 4 ramekins with cooking spray; place ramekins in oven, and preheat oven to 425°F. Toss asparagus in oil in bowl, and season with salt and pepper, if desired. 2 Meanwhile, place shallots and garlic in bowl of food processor, and process until finely minced. Add goat cheese, and process until creamy; add eggs and egg whites, and purée until smooth. Season with salt and pepper, if desired. 3

Pour egg mixture over asparagus in ramekins once oven is preheated, stirring to evenly distribute vegetables. Bake 15 minutes, or until tops are light brown and toothpick inserted in centers comes out clean. Garnish with asparagus tips, if using. PER SERVING 186 CAL; 16 G PROT; 11 G TOTAL FAT (6 G SAT FAT); 6 G CARB; 122 MG CHOL; 244 MG SOD; 1 G FIBER; 2 G SUGARS

SPECIAL RECIPE SECTION

2 To make Pancakes: Whisk together rice flour, cornstarch, and cake flour in bowl. Whisk in 1 cup water until batter is smooth. Stir in 2 Tbs. green onion. 3 Heat 2 tsp. oil in large nonstick skillet over medium-high heat. Add 3⁄4 cup batter, and tilt skillet to completely coat pan bottom with batter. Reduce heat to medium-low. Arrange 2 oz. tofu and 1⁄2 cup 1 4 cup mushrooms atop Pancake, and drizzle with ⁄ beaten egg. Cover skillet, and cook 5 minutes.

4

1 2 cup bean sprouts over Uncover skillet, and scatter ⁄ egg mixture. Cook 3 minutes more, or until bottom, is golden and crispy. Scatter 1⁄4 cup watercress, 1⁄4 cup mint, 1⁄4 cup basil, and 1 Tbs. green onions over bean sprouts. Fold Pancake in half like an omelet, and slide onto plate. Repeat with remaining ingredients to make another Pancake. Serve Sauce on the side.

PER ½ PANCAKE AND 1 TBS. SAUCE 250 CAL; 10 G PROT; 10 G TOTAL FAT (2 G SAT FAT); 30 G CARB; 93 MG CHOL; 304 MG SOD; 3 G FIBER; 4 G SUGARS

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JUNE 2016 4


HIGH-PROTEIN, HIGH-ENERGY

HUE VOS RA NC HER O S E NC H I L A DA S SERVES 6 | 30 MINUTES OR LESS

Egg crêpes replace tortillas to boost the protein in this healthy breakfast take on enchiladas. 10 ½ 1 1½ 1 1 1 1½ ½

medium eggs cup chopped onion tsp. ground cumin cups cooked pinto beans tsp. minced garlic cup water or vegetable broth cup cooked brown rice cups prepared salsa cup reduced-fat Monterey Jack cheese

1 Whisk eggs with 6 Tbs. water in bowl. Season with salt and pepper, if desired. Heat 8-inch nonstick skillet coated with cooking spray over medium heat. Pour 1⁄4 cup egg mixture into skillet, and swirl to coat bottom completely (like a crêpe). Cook 3 minutes, or until egg is firm in center. Slide onto paper-towel-lined plate. Top with paper towel. Repeat with remaining eggs to make 12 thin egg crêpes,. 2 Wipe out skillet, coat with cooking spray, and heat over medium heat. Add onion and cumin to skillet, cover, and cook 3 minutes, or until onion is soft. Add pinto beans, garlic, and water or vegetable broth. Cover, and simmer 5 minutes. Mash some of beans to thicken sauce; add 1 2 cup prepared salsa. Cook cooked brown rice and ⁄ 5 minutes more, or until only a little liquid remains. 3

Roll 1⁄4 cup filling in each egg crêpe, and place in large baking dish coated with cooking spray. Pour 1 cup prepared salsa down center of enchiladas, and sprinkle with Monterey Jack cheese. Bake 15 minutes at 350°F, or until enchiladas are heated through and cheese has melted. PER SERVING (2 ENCHILADAS) 260 CAL; 17 G PROT; 10 G TOTAL FAT (4 G SAT FAT); 25 G CARB; 280 MG CHOL; 748 MG SOD; 6 G FIBER; 4 G SUGARS

5 JUNE 2016

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BAKED EGGS IN TOMATO CUPS SERVES 8 | 30 MINUTES OR LESS

Cooking the eggs in tomatoes is a nice way to change up your traditional breakfast. These would make a welcome dish for a weekend brunch gathering. 8 large tomatoes ⁄ cup grated Parmesan cheese 13

8 medium eggs 1 tsp. dried herbs, such as oregano, chervil, basil, or sage

1 Preheat oven to 425°F. Slice tops off tomatoes, and scoop out seeds and pulp. Place tomatoes in shallow baking dish, and sprinkle cavities with salt, pepper, and pinches of cheese. 2 Crack one egg into each tomato. Sprinkle with salt, pepper, herbs, and remaining cheese. Bake 20 minutes for soft yolks, 30 to 35 minutes for hard yolks. Serve immediately. PER TOMATO CUP 121 CAL; 9 G PROT; 6 G TOTAL FAT (2 G SAT FAT); 8 G CARB; 214 MG CHOL; 275 MG SOD; 2 G FIBER; 5 G SUGARS

SPECIAL RECIPE SECTION


BLUEBERRYSPINACH SMOOTHIE

FRUIT Y PEANUT BUT TER WRAP SERVES 1 | 30 MINUTES OR LESS

SERVES 1 30 MINUTES OR LESS

Adding hemp hearts to this slightly sweet, refreshing smoothie boosts its protein content and adds a healthy hit of omega-3 fatty acids. 4 ½ 1¼ ½ 2 2

cups baby spinach leaves cup plain soymilk cups frozen blueberries cup firm tofu cubes Tbs. hemp hearts tsp. agave nectar (optional) 1 8 tsp. ground allspice ⁄ (optional)

SOUTHWESTERN TOFU SCRAMBLE

Love PB&J? These easyprep wraps are yummy enough for kids and healthy enough for adults as a morning kick-start. 2 1 1 1 2

¼ 6 ½

Purée spinach leaves with soymilk in blender. Add Ground turmeric gives this egg-free scramble a golden hue and an anti- blueberries, tofu, hemp hearts, oxidant boost. Leftovers (if any) make a great sandwich filling. agave nectar (if using), and allspice (if using); blend until ½ tsp. ground cumin 1 medium red bell pepper, smooth. ¼ tsp. ground turmeric diced (1 cup) PER 2-CUP SERVING 348 CAL; 1 14-oz. package medium tofu, 1 small carrot, diced 20 G PROT; 14 G TOTAL FAT drained and crumbled (½ cup) (1 G SAT FAT); 42 G CARB; 0 MG ½ tsp. hot sauce CHOL; 223 MG SOD; 15 G FIBER; 4 green onions, chopped 19 G SUGARS 2 Tbs. chopped cilantro (½ cup) salsa, for garnish 1 clove garlic, minced (1 tsp.)

Tbs. silken tofu Tbs. peanut butter pinch ground cinnamon 8-inch multigrain or sprouted tortilla Tbs. chopped dryroasted, unsalted peanuts cup grated green apple halved red seedless grapes cup plain unsweetened soymilk or nonfat milk

SERVES 6 | 30 MINUTES OR LESS

Heat large nonstick skillet over medium heat, and coat with cooking spray. Add bell pepper and carrot, and cook 7 minutes, or until just tender. Stir in green onions, garlic, cumin, and turmeric, and cook 1 minute more. Add tofu and hot sauce, and cook 5 minutes, or until heated through and all liquid has cooked off. Stir in cilantro, and serve with salsa.

Mash tofu with peanut butter and cinnamon in small bowl. Spread mixture on tortilla, and sprinkle with peanuts. Place grated apple and grapes in a line just below center of tortilla. Roll up tortilla, folding in sides as you go. Serve with soymilk or nonfat milk. PER SERVING (1 WRAP AND ½ CUP SOYMILK) 431 CAL; 19 G PROT; 24 G TOTAL FAT (4 G SAT FAT); 43 G CARB; 0 MG CHOL; 575 MG SOD; 9 G FIBER; 12 G SUGARS

PER SERVING 113 CAL; 11 G PROT; 6 G TOTAL FAT (1 G SAT FAT); 6 G CARB; 0 MG CHOL; 32 MG SOD; 3 G FIBER; 2 G SUGARS

SPECIAL RECIPE SECTION

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MAY 2016 6


HIGH-PROTEIN, HIGH-ENERGY

LUNCH

TOFU AND CUCUMBER SAL AD WITH SESAME-GINGER DRESSING SERVES 4 | 30 MINUTES OR LESS

Furikake, a Japanese rice seasoning, adds subtle taste and texture to this salad. To make your own furikake, crumble 1 sheet of nori (toasted seaweed used to wrap sushi) and toss with 2 tsp. toasted sesame seeds and 1⁄4 tsp. sea salt. Dressing

Salad

13

1 16-oz. package soft tofu, drained 3 Japanese cucumbers, 1 English cucumber, or 2 garden cucumbers, thinly sliced 1 avocado, halved and sliced 2 oz. daikon radish sprouts, trimmed 6 green onions, thinly sliced 4 tsp. veg furikake seasoning, such as Eden Shake

⁄ ¼ 3 2 4 2 1½

cup reduced-fat vegan mayonnaise cup unseasoned rice vinegar Tbs. minced fresh ginger Tbs. toasted sesame seeds tsp. tamari or low-sodium soy sauce tsp. mirin (rice wine) tsp. sugar

1 To make Dressing: Blend all ingredients in blender 1 minute. Chill. 2 To make Salad: Cut tofu into 12 rectangular slices. Lay 3 slices of tofu, overlapping slightly, on each of 4 plates. Arrange cucumber slices around tofu, and fan avocado slices on plates. Scatter sprouts, then green onions over vegetables. Drizzle Dressing over Salad. Sprinkle with furikake seasoning. PER SERVING 284 CAL; 12 G PROT; 19 G TOTAL FAT (<1 G SAT FAT); 18 G CARB; 0 MG CHOL; 549 MG SOD; 6 G FIBER; 4 G SUGARS

7 JUNE 2016

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RED LENTIL-TOMATO SOUP SERVES 8 30 MINUTES OR LESS

SEITAN SATAY WITH PEANUT SAUCE SERVES 8

Spicy peanut sauce and lemon wedges add flavor to this vegan version of an Indonesian favorite. The skewers and the sauce can be prepared ahead, and then packed for weekday lunches along with the cucumber spears. Seitan Satay ¼ 2 1½ 1 2

cup low-sodium soy sauce Tbs. toasted sesame oil tsp. grated fresh ginger lb. seitan, drained and cut into chunks medium cucumbers, peeled and quartered lengthwise Lemon wedges, for garnish

Peanut Sauce ½ 2 2 1 1 1

cup creamy peanut butter Tbs. tahini paste Tbs. low-sodium soy sauce Tbs. toasted sesame oil tsp. hot sesame oil tsp. minced fresh ginger

1 To make Seitan Satay: Soak 8 wood skewers in water 30 minutes. Combine soy sauce, sesame oil, and ginger in resealable plastic bag. Add seitan; seal, and shake to coat. Refrigerate 1 hour, or overnight. 2 Preheat oven to 375°F. Coat baking sheet with nonstick cooking spray. Drain seitan chunks, and thread onto skewers. Place skewers on prepared baking sheet, and bake 10 to 15 minutes, or until seitan is browned and firm. 3 To make Peanut Sauce: Blend all ingredients plus ⁄1 2 cup water in blender until smooth. Season with salt and pepper, and transfer to serving bowl.

4 To serve: Place cucumber quarters on serving plates. Set skewers on top. Garnish with

The beauty of this quick, filling soup is that the longer it sits, the better it gets. Whip up a batch at the start of a busy week, and you'll have luscious lunches that just need a quick zap in the microwave oven. 2 1 3 1½ 2 1 1 3 1 ½

Tbs. olive oil large red onion, finely chopped (2 cups) cloves garlic, minced (1 Tbs.) cups red lentils Tbs. ground cumin 15-oz. can chopped tomatoes with liquid Tbs. honey bay leaves Tbs. red wine vinegar cup plain low-fat yogurt

1 Heat oil in large saucepan over medium heat. Add onion and garlic, and sauté 5 minutes, or until soft. Stir in red lentils and cumin, and cook 1 minute, or until cumin is fragrant and lentils are coated with oil. Stir in tomatoes with liquid, honey, bay leaves, and 7 cups water. Season with salt and pepper, if desired, and bring to a boil. 2 Cover pan, reduce heat to medium-low, and simmer 20 minutes, or until lentils are soft and falling apart, and soup is thick. Add a little water to thin soup, if necessary. Remove bay leaves, stir in vinegar, and serve with dollops of yogurt.

lemon wedges, and pass Peanut Sauce for dipping. PER SERVING 223 CAL; 21 G PROT; 14 G TOTAL FAT (3 G SAT FAT); 8 G CARB; 0 MG CHOL; 276 MG SOD; 2 G FIBER; 2 G SUGARS

SPECIAL RECIPE SECTION

PER SERVING 211 CAL; 12 G PROT; 5 G TOTAL FAT (<1 G SAT FAT); 32 G CARB; 1 MG CHOL; 378 MG SOD; 7 G FIBER; 7 G SUGARS

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JUNE 2016 8


HIGH-PROTEIN, HIGH-ENERGY

CRISPY TOFU AND VEGETABLE STIR FRY SERVES 4 | 30 MINUTES OR LESS

The secret to this recipe is double-frying the tofu cubes to give them an extra-crisp exterior. We've added a selection of sautéed vegetables to the mix, but feel free to adapt the basic recipe to your tastes and preferences. 2 15 2 2 8 1

Tbs. vegetable oil, divided oz. extra-firm tofu, drained and cut into ½-inch dice tsp. low-sodium soy sauce, plus more to taste cups steamed broccoli oz. sliced mushrooms cup finely chopped onion

1 1 ½ ½ 2 2

cup diced yellow bell pepper cup sliced yellow squash cup shredded cabbage cup grated carrots Tbs. nutritional yeast, or more to taste cups cooked brown rice

1 Heat 1 Tbs. oil in large nonstick skillet over high heat. Add tofu, and sauté 10 to 15 minutes, tossing with spatula, until light golden brown all over. Sprinkle with soy sauce, and sauté 2 to 3 minutes more to further brown tofu. Transfer tofu to paper-towel-lined plate. Drain and rinse skillet, and wipe dry. 2 Heat remaining 1 Tbs. oil over high heat. Add tofu and all vegetables. Sauté 5 to 7 minutes, or until tofu is browned and vegetables are tender, tossing constantly with spatula. Sprinkle with soy sauce to taste. Sprinkle nutritional yeast over tofu to coat. Sauté a few seconds more. Remove from heat. Serve over brown rice. PER SERVING 348 CAL; 19 G PROT; 14 G TOTAL FAT (2 G SAT FAT); 40 G CARB; 0 MG CHOL; 98 MG SOD; 8 G FIBER; 6 G SUGARS

9 JUNE 2016

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SPECIAL RECIPE SECTION


CAMEMBERT CAPRESE G RI LLE D-CHEESE SANDWICHES SERVES 4 30 MINUTES OR LESS

Treat yourself to a gourmet grilled cheese! Fresh basil and tomatoes bring out the lighter side of Camembert. 8 8 6 2 1

1 Brush 4 slices bread with half of melted butter, and set butter-side down on a baking sheet.

SWISS CHARD QUESADILL AS SERVES 4 | 30 MINUTES OR LESS

Filling quesadillas with Swiss chard adds a healthy hit of fiber to the toasty, cheesy wedges. 2 1 2 1 ¼ 18 ⁄

Tbs. vegetable oil small onion, chopped (¾ cup) cloves garlic, minced (about 2 tsp.) jalapeño or serrano chile, minced tsp. cumin seeds tsp. dried oregano or Mexican oregano

¼ 12 8 1

slices rye or sourdough bread tsp. melted butter or olive oil, divided oz. Camembert cheese, thinly sliced large tomatoes, thinly sliced cup large fresh basil leaves

cup tequila oz. Swiss chard, trimmed 6-inch corn tortillas cup grated reduced-fat Monterey Jack cheese

1 Heat oil in pot over medium heat. Add onion, and sauté 5 minutes, or until golden. Stir in garlic, chile, cumin, and oregano, and sauté 2 minutes. Add tequila, and simmer 1 minute, or until liquid has evaporated. Stir in chard. Cover, reduce heat to medium-low, and steam 5 minutes, or until chard wilts. Uncover, and cook 3 minutes, or until liquid has evaporated.

2 Divide Camembert among bread slices on baking sheet. Top with tomato slices, then basil, and cover with remaining 4 slices bread. Brush sandwich tops with remaining butter. 3

Heat large skillet or griddle over mediumlow heat. Cook sandwiches in skillet 4 minutes, or until browned and crisp. Flip, and cook 3 minutes more, or until second side is browned.

PER SANDWICH 380 CAL; 15 G PROT; 20 G TOTAL FAT (12 G SAT FAT); 35 G CARB; 51 MG CHOL; 817 MG SOD; 5 G FIBER; 5 G SUGARS

2

Place 1 tortilla in skillet over medium heat. Sprinkle with 1⁄4 cup cheese. Top with 1⁄4 chard mixture and second tortilla. Cook 2 minutes per side, or until browned. Repeat with remaining ingredients. Slice into wedges; serve.

PER SERVING 301 CAL; 12 G PROT; 15 G TOTAL FAT (5 G SAT FAT); 31 G CARB; 20 MG CHOL; 577 MG SOD; 5 G FIBER; 3 G SUGARS

SPECIAL RECIPE SECTION

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JUNE 2016 10


HIGH-PROTEIN, HIGH-ENERGY

dinner SPICE-ROASTED TOFU FILLETS WITH JADE PESTO SERVES 6

This knife-and-fork tofu entrée is superb served solo or over soba noodles. Garnish with microgreens, if desired. Tofu Fillets 2 16-oz. packages extra-firm tofu, drained, rinsed, and cut into 3 slabs each ½ cup vegetable oil 6 Tbs. dry Southwest, jerk, or Cajun spice blend 4 Tbs. tamari or low-sodium soy sauce 4 tsp. toasted sesame oil

Pesto 6 2 4 ½ 4 4 2 2 18 ⁄

cups loosely packed fresh basil leaves cups loosely packed cilantro leaves whole green onions, chopped (½ cup) cup vegetable oil Tbs. peeled and chopped fresh ginger small cloves garlic tsp. rice wine vinegar tsp. prepared wasabi, optional tsp. white pepper

1 To make Tofu Fillets: Place tofu slabs in large, shallow dish. Whisk together soybean oil, spice blend, tamari, and sesame oil. Pour over tofu slabs, and chill 1 hour, or overnight. 2 Preheat oven to 400°F. Coat baking sheet with cooking spray, and arrange tofu slabs on prepared baking sheet. Bake tofu 12 minutes, or until beginning to brown. 3 To make Pesto: Purée all ingredients with 1 2 cup water in food processor or blender until ⁄ smooth. Slice each tofu slab into 2 triangles. Top with Pesto. PER 2 TRIANGLES, WITH 2 TBS. PESTO 282 CAL; 16 G PROT; 22 G TOTAL FAT (3 G SAT FAT); 6 G CARB; 0 MG CHOL; 511 MG SOD; 2 G FIBER; 0 G SUGARS

11 JUNE 2016

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SPECIAL RECIPE SECTION


MAC AND CHEESE FOR GROWN-UPS (pictured on opener, p. 1)

SERVES 6

This baked pasta dish is a healthful interpretation of the kids' favorite. 2 1 ¼ ¼ 2 ½

CORNBREAD AND CHILI BEAN SHEPHERD'S PIE SERVES 4 | 30 MINUTES OR LESS

Serve this dish with taco toppings (such as salsa, chile and bell peppers, radishes, and shredded lettuce) that can be sprinkled over each serving. 2 14.5-oz. cans pinto beans, drained, 1 ½ cups bean liquid reserved 3 Tbs. tomato paste 1 Tbs. olive oil 1 large red onion, cut into ¼-inch dice (2 ½ cups), divided 2 ½ Tbs. chili powder

3 medium plum tomatoes, seeded and chopped (1 ½ cups), divided 6 Tbs. whole-grain cornbread and muffin mix 1 3 cups plain nonfat Greek yogurt, divided 1⁄ 1 large egg 1 ½ Tbs. sugar

1 Place oven rack in top position, and preheat oven to 425°F. Coat 9-inch pie dish with cooking spray. Whisk reserved bean liquid with tomato paste in bowl.

2 Heat oil in large skillet over medium-high heat. Add 2 cups onion. Cover, and cook 4 minutes, or until onion begins to soften, stirring occasionally. Add chili powder, and stir 10 seconds to coat onions. Stir in tomato paste mixture, 1 cup tomatoes, and then beans. Bring to simmer, stirring occasionally. Reduce heat to low, and simmer uncovered, 6 minutes, or until flavors blend and chili liquids thicken. Season with salt and pepper, if desired. 3 Meanwhile, combine cornbread mix, ⁄1 3 cup yogurt, egg, sugar, and 1 Tbs. water in medium bowl. 4 Spread chili beans in prepared pie dish. Pour cornbread batter over beans, spreading with back of spoon. Bake 10 minutes, or until cornbread is set and golden.

5

1 2 cup onion. Place in small bowl; mix in remaining 1 2 cup Meanwhile, finely chop remaining ⁄ ⁄ tomatoes, and season with salt and pepper, if desired.

6

Divide shepherd’s pie among shallow bowls. Serve with remaining 1 cup yogurt.

PER 1-CUP SERVING 380 CAL; 22 G PROT; 6 G TOTAL FAT (1 G SAT FAT); 63 G CARB; 47 MG CHOL; 556 MG SOD; 16 G FIBER; 20 G SUGARS

SPECIAL RECIPE SECTION

cups (8 oz.) whole-wheat penne lb. spinach leaves, trimmed cup olive oil or butter cup all-purpose flour cups fat-free milk cup plus 2 Tbs. grated Parmesan cheese 2 cloves garlic, minced (2 tsp.) ¼ tsp. ground nutmeg, optional

1 Preheat oven to 350°F. Coat 11-by-9inch baking dish with cooking spray. 2 Cook penne according to package directions. Drain, and set aside. 3

Heat large saucepan or Dutch oven over medium-high heat. Add spinach, and cook 2 to 3 minutes, or until wilted, stirring with tongs to cook all leaves. Drain, and press out any excess liquid. Coarsely chop wilted spinach, and set aside.

4 Heat oil in large saucepan over medium heat. Whisk in flour, and cook 2 minutes, stirring constantly. Gradually whisk in milk, and cook 5 minutes, or until sauce has thickened, whisking constantly. Remove 1 2 cup from heat, then add penne, spinach, ⁄ Parmesan, garlic, and nutmeg, if using, to sauce, and stir until well coated. Season with salt and pepper, if desired. Transfer to prepared baking dish, sprinkle remaining 2 Tbs. Parmesan over mixture, and bake 45 minutes to 1 hour, or until top is browned. PER 1 ½-CUP SERVING 318 CAL; 13 G PROT; 13 G TOTAL FAT (3 G SAT FAT); 39 G CARB; 9 MG CHOL; 212 MG SOD; 5 G FIBER; 6 G SUGARS

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JUNE 2016 12


HIGH-PROTEIN, HIGH-ENERGY

BRAZI LI AN FE I JOADA SERVES 8

Feijoada (fay-zhwah-duh), the national dish of Brazil, is traditionally made with slow-cooked black beans and lots of meat. Here, canned beans cut down on the cooking time, while tempeh strips give the dish hearty flavor. Serve with steamed rice and orange slices.

S PAGH E T TI A ND S EITA N MEATB A LLS SERVES 6

These "meatballs" are perfect with pasta, but they're also tasty in a sandwich. Tomato Sauce 1 3 3 2

15-oz. can diced tomatoes Tbs. olive oil cloves garlic, minced (1 Tbs.) tsp. dried basil

Seitan Meatballs 1 16-oz. package seitan, drained ½ cup pecans

½ cup whole-wheat breadcrumbs ¼ cup chopped fresh parsley ¼ cup chopped fresh basil 2 Tbs. olive oil, divided 3 cloves garlic, minced (1 Tbs.) 1 tsp. low-sodium soy sauce 1 8 tsp. dried oregano ⁄ 1 tsp. egg-replacer powder 16 oz. whole-wheat spaghetti Nutritional yeast for sprinkling, optional

1 To make Tomato Sauce: Simmer all ingredients in partially covered saucepan 25 minutes. Season with salt and pepper, if desired. 2 To make Seitan Meatballs: Preheat oven to 400°F. Coat baking sheet with cooking spray. Blend seitan in food processor until crumbly. Add pecans, and pulse until combined. 3 Transfer to bowl. Stir in breadcrumbs, herbs, 1 Tbs. oil, garlic, soy sauce, and oregano.

4½ 1 1 1 1 4 2 4 1 ¼

tsp. olive oil, divided 6-oz. package smoky tempeh strips medium red onion, chopped (1 ¼ cups) 1 3 cup) rib celery, chopped (⁄ tsp. dried thyme 15-oz. cans black beans, rinsed and drained cups low-sodium vegetable broth cloves garlic, minced (4 tsp.) chipotle chile in adobo sauce, minced cup minced fresh parsley

1 Heat 2 tsp. oil in large skillet over mediumhigh heat. Add tempeh strips, and sauté 2 minutes on each side. 2

1 2 tsp. oil in saucepan Heat remaining 2 ⁄ over medium-high heat. Add onion, celery, and thyme, and sauté 6 minutes, or until onion is golden. Stir in black beans, tempeh, broth, garlic, and chipotle chile. Bring to a simmer, and reduce heat to low. Cover, and cook 45 minutes, stirring occasionally. Remove from heat, and stir in parsley. Season with salt and pepper, if desired.

Whisk egg replacer with 1⁄4 cup water until frothy. Fold egg replacer into seitan mixture.

3 To reheat, place feijoada in skillet over

4

medium-low heat. Cover and heat, stirring occasionally, 15 to 20 minutes, or until heated through.

Shape mixture into 18 balls. Place on prepared baking sheet, and brush with 1 Tbs. remaining oil. Bake 20 minutes, turning once, or until crusty and lightly browned. Meanwhile, prepare pasta according to package directions. Drain, and divide among serving bowls. Top with sauce and meatballs, sprinkle with nutritional yeast, if using, and serve.

PER SERVING 575 CAL; 34 G PROT; 21 G TOTAL FAT (2 G SAT FAT); 68 G CARB; 418 MG SOD; 9 G FIBER; 3 G SUGARS

13 JUNE 2016

vegetariantimes.com

PER SERVING 234 CAL; 13 G PROT; 5 G TOTAL FAT (<1 G SAT FAT); 38 G CARB; 0 MG CHOL; 423 MG SOD; 9 G FIBER; 8 G SUGARS

SPECIAL RECIPE SECTION


UDON NOODLES WITH WALNUTS AND POMEGRANATES SERVES 6 | 30 MINUTES OR LESS

This pasta is the perfect example of how a few pomegranate seeds can make a simple dish spectacular. 1 1 1 2 1

10.25-oz. package dried udon noodles lb. broccoli, cut into small florets (3 cups) small red bell pepper, diced (1 cup) Tbs. toasted walnut oil, divided 12-oz. package extra-firm tofu, drained and cubed

2 ¼ 1 1 5

cloves garlic, minced (about 2 tsp.) cup chopped walnuts Tbs. maple syrup cup fresh pomegranate seeds 1 3 cup) green onions, white and green parts chopped (⁄

1 Cook noodles in boiling, salted water 3 minutes. Add broccoli and bell pepper, and simmer 2 minutes more. Drain. 2 Heat 1 Tbs. oil in skillet over medium heat. Add tofu cubes, and cook 10 minutes, or until browned, turning occasionally. Remove from heat, add garlic, and stir 30 seconds, or until garlic is fragrant. Stir in walnuts, maple syrup, and remaining walnut oil.

3 Toss pasta mixture with tofu mixture, pomegranate seeds, and green onions. PER SERVING 337 CAL; 16 G PROT; 12 G TOTAL FAT (1 G SAT FAT); 44 G CARB; 0 MG CHOL; 185 MG SOD; 5 G FIBER; 7 G SUGARS

SPECIAL RECIPE SECTION

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JUNE 2016 14


HIGH-PROTEIN, HIGH-ENERGY

SPAGHET TI WITH BOK CHOY, POACHED E G G, AND ROMANO CHEESE SERVES 4 30 MINUTES OR LESS

Most people think of bok choy as an Asian vegetable, but the tender, mild leaves and stems can be sautéed like Swiss chard, then folded into pasta, Italian-style. For the best texture, choose larger bunches of bok choy, which will remain crisp-tender after cooking.

PEAS, CARROTS, AND TEMPEH SAUTÉ WITH MISO-ALMOND SAUCE SERVES 4 | 30 MINUTES OR LESS

Quinoa, peas, tempeh, and almond butter all contribute to the whopping 24 grams of protein in this flavorful sauté. 1 3 2 1 1 1

cup quinoa Tbs. almond butter Tbs. lemon or lime juice Tbs. yellow miso Tbs. grated fresh ginger clove garlic, minced (1 tsp.)

1 Tbs. peanut or canola oil 1 8-oz. package plain tempeh, cubed 4 carrots, halved and sliced into half-moons (1 ¾ cups) 1 lb. sugar snap peas (2 ½ cups)

1 8 1 ½ 5 1 4 ½ 4 2

1

Heat oil in skillet over medium-high heat. Add bok choy, bell pepper, and red pepper flakes; sauté 8 minutes, or until vegetables turn golden. Stir in garlic, then broth. Reduce heat to medium-low, and simmer 3 minutes. Season with salt and pepper, if desired, and keep warm.

1

2

2 Whisk together almond butter, lemon juice, miso, ginger, and garlic. Whisk in

3

Bring 2 cups water to a boil. Add quinoa, cover, and reduce heat to medium-low. Simmer 20 minutes, or until all water is absorbed. Remove from heat, and let stand 5 minutes. 13

⁄ cup water. Set aside.

3

Heat large skillet over high heat, until water droplets evaporate within 1 second. Add oil, and swirl to coat wok. Add tempeh, and sauté 2 minutes. Add carrots, and sauté 2 minutes. Add sugar snap peas, and sauté 1 minute. Remove from heat.

4

Tbs. olive oil cups thinly sliced bok choy (1 lb.) red bell pepper, thinly sliced tsp. red pepper flakes cloves garlic, minced (5 tsp.) cup low-sodium vegetable broth large eggs lb. whole-wheat spaghetti green onions, thinly sliced (½ cup) oz. grated Romano cheese (½ cup)

Bring skillet filled with 2 inches of water to a boil. Crack eggs into skillet; reduce heat to low, and poach 4 minutes.

Cook pasta according to package directions for al dente. Toss cooked pasta with bok choy mixture. Divide pasta among serving bowls, and top each serving with 1 poached egg, 2 Tbs. green onions, and 2 Tbs. Romano cheese. Season with salt and pepper, if desired.

Fluff quinoa with fork, top with vegetables, and drizzle with miso-almond mixture.

PER 2-CUP SERVING 448 CAL; 24 G PROT; 17 G TOTAL FAT (2 G SAT FAT); 52 G CARB; 0 MG CHOL; 256 MG SOD; 13 G FIBER; 9 G SUGARS

15 JUNE 2016

vegetariantimes.com

PER 2-CUP SERVING 395 CAL; 22 G PROT; 14 G TOTAL FAT (5 G SAT FAT); 50 G CARB; 203 MG CHOL; 492 MG SOD; 10 G FIBER; 5 G SUGARS

SPECIAL RECIPE SECTION


WARM SPICED LENTILS WITH YOGURT AN D S M O K E D A LMO ND S SERVES 4 | 30 MINUTES OR LESS

Thicker than a soup, this lentil dish makes a hearty one-bowl meal. 2½ 2½ 1 1 1

tsp. toasted sesame oil tsp. whole cumin seeds 1 3 cup) medium carrot, chopped (⁄ rib celery, chopped (¼ cup) medium leek, trimmed and chopped (white and light-green parts)

3 1 3 13 ⁄ ½

cups low-sodium vegetable broth cup brown lentils, rinsed and drained cloves garlic, minced (1 Tbs.) cup smoked almonds, coarsely chopped cup plain nonfat Greek yogurt

1 Heat oil in large saucepan over low heat. Add cumin seeds, and cook 1 minute, or until fragrant. Stir in carrot, celery, and leek. Increase heat to medium-high, and sauté 3 minutes. Stir in broth and lentils. Bring mixture to a simmer, reduce heat to low, and cook 20 minutes, or until lentils are tender. Stir in garlic, and cook 5 minutes more. Season with salt and pepper, if desired. 2

Ladle lentil mixture into 4 bowls, and garnish with almonds and yogurt.

PER SERVING 309 CAL; 18 G PROT; 10 G TOTAL FAT (0 G SAT FAT); 39 G CARB; 0 MG CHOL; 187 MG SOD; 14 G FIBER; 7 G SUGARS

“PROTEIN IS AN ESSENTIAL MACRONUTRIENT WITH IMPORTANT FUNCTIONS, INCLUDING MAINTAINING MUSCLE AND BONE MASS, BUILDING NEW CELLS, AND SUPPORTING THE IMMUNE SYSTEM,” according to nutrition counselor and Cornell-certified plant-based nutrition expert Sara Sullivan. “It's easy to meet your nutrient needs with plant-based foods, many of which also contain fiber, healthy fats, vitamins, minerals, and antioxidants.”

Want to drop a few pounds with a plant-based diet? Join Sara in our interactive online course 6 Weeks to PlantPowered Weight Loss, in which you’ll learn everything you need to know about losing weight and maintaining a healthy lifestyle. Check it out at VEGETARIANTIMES.COM/ PLANTPOWEREDWEIGHTLOSS.

SPECIAL RECIPE SECTION

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JUNE 2016 16


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b Quick & easy vegetarian dishes b How-to cooking videos b Delicious vegan & gluten-free meals b Printable shopping lists b Veg celebrity Q&A’s b Sweepstakes & contests b Veg Daily Blog And more!

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The World’s LARGEST Collection of Vegetarian Recipes


CAN’T LIVE WITHOUT IT

YOSSY AREFI

Yossy Arefi's Apricot and Berry Galette with Saffron Sugar features complementary colors and flavors.

COOKBOOK AUTHOR, BLOGGER, AND FOOD PHOTOGRAPHER She champions fresh-fruit desserts INSPIRED BY HER parents, who gardened and cooked at their home in Seattle, Yossy Arefi grew up with a love of fresh ingredients. Here, she explains how she picks the berries and fruit for desserts featured in her new book, Sweeter off the Vine: Fruit Desserts for Every Season (Ten Speed Press, 2016).

86 JUNE 2016

cook berries that have gone a bit soft into jam or sauce. What are your go-to, essential baking tools? You can bake just about anything with a scale, bowl, spoon, and pan—but I’d also add a rubber spatula, whisk, microplane, and a good sharp knife. I also love my stand mixer—I can’t imagine making cakes and meringues without it.

vegetariantimes.com

Which fruits or berries are best right now? Rhubarb, strawberries, and cherries both sweet and sour, plus herbs like mint and lemon verbena. As a food photographer, how do you make desserts look beautiful when presented to eat? Start with the best-looking ingredients, and keep things simple. You can’t beat a slice

of cake topped with tiny crimson strawberries macerated with just enough sugar to make them extra juicy, and a fat dollop of cream. Your book offers so many amazing-sounding recipes. What are a few favorites? This time of year, I love the Pistachio Cake with Strawberries in Lavender Sugar and the Rhubarb and Rye Upside-Down Cake.

PHOTOS: © 2016 BY YOSSY AREFI

What’s the best way to pick fresh berries or fruit for baking in desserts? Look for plump berries without any bruises or surface wrinkles, and green stems (if they’re still attached). Usually, berries from the farmers’ market—especially strawberries and raspberries—have a shorter shelf life than supermarket berries, so plan to use them quickly after bringing them home. You can


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GLUTEN-FREE

 

VEGAN

DAIRY-FREE

LOW SATURATED FAT

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Spicy Fennel-Tomato Chutney Bruschetta, p. 46 Cauliflower Quesadillas with Parsley Salsa Verde, p. 46 Cookie Dough Snack Bars, p. 53 Savory Chickpea Protein Bars, p. 54 Zesty Green Energy Bars, p. 55 Apple-Cinnamon Crunch Bars, p. 55 Asparagus Tempura with Orange Dipping Sauce, p. 57 SALADS



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Warm Spinach and Asparagus Salad with Fennel Vinaigrette, p. 59 Curried Quinoa Salad with Asparagus and Purple Cauliflower, p. 60 Soba Noodle Salad, p. 70 Fenway Farms’ Kale Salad, p. 74 Beautiful Raw Root Salad, p. 78 SOUPS





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Watercress Vichyssoise, p. 63 Golden Beet Borscht, p. 64 Persian Cucumber Soup, p. 65 Hungarian Cold Cherry Soup, p. 66 Spanish Gazpacho, p. 67

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Creamed Corn, Chard, and Red Potato Frittata with Jalapeños, p. 36 Red Cabbage Frittata with Lemon and Herbs, p. 38 Summer Squash, Fingerling Potato, and Red Onion Frittata, p. 40 Grape Tomato and Collard Greens Frittata, p. 41 Golden Frittata with Red Bell Pepper, Chickpeas, and Baby Spinach, p. 42 Avgolemono Linguine with Chard Ribbons, p. 45 Roasted Beet Quarters with Mustardy Crumbles, p. 48 Asparagus with Gribiche Sauce, p. 58 Roasted Asparagus with Walnut Charmoula, p. 61 Nationals Park's Veggie Burger with Sriracha Aioli, p. 69 Vegan Burgers, p. 79 Lebanese Vegan Moussaka, p. 81 Fusilli with Green Beans, Roasted Potatoes, and Pesto Genovese, p. 82 Tuscan Kale Risotto with Mushrooms and Rosemary, p. 83 Low and Slow Jackfruit Barbecue, p. 88

 

DESSERTS & DRINKS

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Vegan Ice Cream Sandwiches, p. 10 Blueberry Cobbler, p. 35 Deer Valley Resort’s Gluten-Free Chocolate Chip Cookies, p. 72 Ginger, Strawberry, and Mint Limeade, p. 80

vegetariantimes.com

JUNE 2016 87


LAST BITE

JACKFRUIT

BARBECUE Pull out your slow cooker to try the latest, greatest meat substitute THERE’S A NEW whole-food meat alternative making waves in veg and vegan circles: canned, young green (underripe) jackfruit in brine. When cooked, the chunks of the tropical fruit’s flesh come apart in tender shreds that mimic the texture of slow-cooked pork, beef, or chicken. In addition to being an all-natural, minimally processed meat alternative, canned jackfruit is ultra easy to prepare, as this recipe for pulled barbecue shows.

LOW AND SLOW JACK FR U IT BA R BEC U E SERVES 8

The low, steady heat of a slow cooker tenderizes the jackfruit into melt-in-your-mouth strands that soak up all the flavors of a prepared barbecue sauce. Be sure to use young jackfruit canned in brine, not the ripe fruit processed with syrup. Serve on buns with coleslaw and extra sauce. 2 1 2 3 1 1 1 1 ½ 1 1½

20-oz. cans green jackfruit in brine, drained small onion, quartered and thinly sliced (1 cup) Tbs. olive oil cloves garlic, minced (1 Tbs.) tsp. salt tsp. chili powder tsp. dried oregano tsp. sugar, optional tsp. ground black pepper bay leaf cups (one 12-oz. bottle) prepared barbecue sauce

88 JUNE 2016

vegetariantimes.com

1 Place jackfruit in large bowl, and cover with water. Soak 30 minutes. Drain, and pull apart pieces with fingers so they just begin to look shredded. Remove seeds. 2 Stir together jackfruit, onion, olive oil, garlic, salt, chili powder, oregano, sugar (if using), pepper, bay leaf, and 1 ½ cups water in 4- to 6-quart slow cooker. Cover, and cook on high 4 hours. Shred jackfruit into strands with 2 forks. 3

Stir in barbecue sauce, reduce slow cooker to low, and cook 1 hour, or until sauce thickens. Season with salt and pepper, if desired.

PER SERVING (WITHOUT BUN) 84 CAL; 1 G PROT; 5 G TOTAL FAT (<1 G SAT FAT); 10 G CARB; 0 MG CHOL; 906 MG SOD; 1 G FIBER; <1 G SUGARS

PHOTO: ASHTON RAY HANSEN; FOOD STYLIST: NANCY ZAMPARELLI; ASST. FOOD STYLIST: JIMMY ZAMPARELLI; PROP STYIST: NICOLE DOMINIC

By Mary Margaret Chappell


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Domino® and C&H® Organic Blue Agave Nectars are delicious syrups made from the core of the blue agave plant and are perfect for all of your sweetening needs.

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