Issuu on Google+

YOUR GUIDE TO SHOPPING THE FARMERS MARKET

SUMMER ENTERTAINING Special

BONUS! LIGHT & EASY SUMMER DESSERTS

Go Mediterranean!

Veg-friendliest French cuisine

Beyond Burgers 4 fabulous grilledveggie recipes

30 Minutes

46 plus

Party-ready pasta dishes

CROWDPLEASING DISHES

8 New Health Reasons To Go Veg

Vegan? Try this Fire-Up-the-Grill Vegetable Salad, p. 80.


s

S r a e m m o m s a u S

. sy ea

os as,

Ni ne

bu rr i

ce &

Be an s

va r ie

in

the

pan try t mak oh tos e ple e , ta at a asing m cos nd s eals erve … BPA or us e in ma , BP king S&P VC fr ee line d cans.

tie s

Pure & Purifying

Oodles of free recipes at edenfoods.com

© 2016 Eden Foods 08677

EN

ED

sa

m

Ri


july/august 2016 features 52 GEAR GUIDE VT’s PERSONAL-CARE PRIMER Ditch the harsh chemicals and go for these safe sunscreens, bug repellents, and more. BY TAMI FERTIG

56 VEG WORLD FLAVORS OF PROVENCE Here’s why this southern French region is a culinary paradise.

62 5 INGREDIENTS SWEET SIMPLICITY Cap off summer meals with these ultra-easy desserts.

68 EASY ENTERTAINING CHEERS TO SUMMER Celebrate the Fourth of July with an easy menu of updated American classics.

74 SUMMER SALAD SPECIAL CRUNCH TIME From crisp greens to toothsome tomatoes, texture is what these summer salads are all about.

80 OUTDOOR COOKING SMOKIN’ GOOD! Add the rich, smoky flavor of flame-seared veggies to these seasonal medleys.

on the cover 26 8 New Health Reasons to Go Veg 31 30 Minutes: Party-Ready

00

Pasta Dishes

38

Your Guide to Shopping the Farmers’ Market

56 Go Mediterranean! Veg-Friendliest French Cuisine 62 Bonus! Light & Easy Summer Desserts 80 Beyond Burgers: 4 Fabulous Grilled-Veggie Recipes

68 vegetariantimes.com

JULY/AUGUST 2016 1


departments TRENDING VEG

31 30 MINUTES

15

GUEST-WORTHY PASTA DINNERS These six toss-together dishes take the stress out of hosting.

18

THE GOOD LIFE These three planned communities are close to nature and feature healthy living. BY NICOLE GREGORY

20

GO FOR VEGGIE GRILLERS Veggie burgers and sausages, plus tasty toppings. BY KRISTEN KUCHAR

38 OUT OF THE BOX FARMERS’ MARKET SUPERSTARS Here’s how to make the most of summer’s prime produce.

46 VEG LITE NOODLE-LICIOUS All you need is a peeler to turn summer squash into light, luscious veggie-noodle dishes that showcase the flavors of the season.

86 CAN’T LIVE WITHOUT IT CHEF DAVE MARTINEZ This punk-rocker-turned-chef uses unique spices at Elf Cafe, a hip LA eatery.

31

88 LAST BITE SUMMER SPECTACULAR A make-ahead berry trifle is the answer to all your picnic needs. 5 6 10 87

LETTER FROM THE EDITOR CONTRIBUTORS COMMUNITY RECIPE INDEX

HEALTHY VEG

22

KNOW YOUR COOKING OILS Best uses, smoke points, and caveats for favorite cooking oils. BY LISA TURNER AND NICOLE GREGORY

25

HEART HEALTH & COOKING OIL Four common claims examined.

26 8 REASONS WHY A PLANTBASED DIET IS GOOD FOR YOU Research continues to reveal the many ways in which the veg diet can benefit health. BY VT STAFF 28 HEALTH BOOSTER: VITAMIN D The latest news on vitamin D shows benefits far beyond supporting healthy bones. BY JACK CHALLEM 2 JULY/AUGUST 2016

vegetariantimes.com

38

74 86

Issue 432, Vol. 42, No. 8 Vegetarian Times (ISSN 0164-8497, USPS 433-170) is published monthly except for February, August, October, and December by Cruz Bay Publishing, Inc., an Active Interest Media company. The known office of publication is 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).

WHAT’S OLD IS NEW AGAIN Age-old health and home remedies are enjoying a new popularity. BY NICOLE GREGORY


pour

cook

bake

mix 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.

dominoagave.com | chagave.com ©2016 Domino Foods, Inc.


PHOTOS, FROM LEFT: ALEXANDRA SHYTSMAN; RICHARD CUMMINGS; HAIR/MAKEUP: BETH WALKER

LETTER FROM THE EDITOR

EARN REGISTERED DIETITIAN CPE CREDITS Thinking about earning Continuing Professional Education (CPE) credits in nutrition? Our Foundations of Plant-Based Nutrition Course, developed in cooperation with the Natural Gourmet Institute (NGI), provides 20 CPEs for registered dietitians. Kayleen St. John, MS, RD, and the director of nutrition at NGI, says she created the course to provide “an indepth review of nutrition science with hands-on techniques, recipes, and tips all focused on plant-based foods and ingredients.” Perfect for beginners and advanced chefs alike, the eight-module online course provides a solid foundation in nutrition—through videos, lessons, assignments, and quizzes. Once you enroll, you’ll have continuous access to all course content, and you can review lessons at any time. If you’re serious about boosting your plantbased-nutrition knowledge—and especially if you’re an RD looking for a hassle-free way to earn CPE credits— check out our Foundations of PlantBased Nutrition Course. VEGETARIANTIMES.COM/NUTRITION

S AV O R T H E

summer

EATING OUTSIDE is such a simple thrill, whether you’re having a well-planned garden-to-table feast or savoring a simple salad and berries under the willow trees. In this issue, we bring you some of our favorite dishes for casual outdoor dining. “Cheers to Summer” (p. 68) features a collection of updated American classic picnic fare, including Star-Spangled Tofu Kebabs, a hearty potatoand-green-bean salad, and a lovely free-form fruit pie. Grill masters will enjoy our selection of savory dishes (“Smokin’ Good!” on p. 80) that turn vegetables into delicious mains and sides for your next barbecue. Want to keep it light? You’ll love our inventive veggie-noodle dishes (“Noodle-Licious,” p. 46), which are low on carbs but high on flavor. And “Crunch Time” (p. 74) celebrates the bounty of summer produce with an exquisite Strawberry-Watercress Salad with Creamy Gorgonzola Dressing, vibrant Cherry-Quinoa Salad, and other refreshing salads that are likewise packed with nutrients. Since this is the season for being outdoors, you’ll need a game plan for sun and insect protection. We’ve got you covered with a guide to sunscreens and insect repellents (“VT’s Personal Care Primer,” p. 52), and even deodorants that use natural ingredients to absorb excess moisture. No matter what you’re doing this summer, take a few moments at some point to savor fresh berries and warm sunshine. Be well!

Kayleen St. John, MS, RD, and the NGI director of nutrition. Michele Crockett Editor in Chief

vegetariantimes.com

JULY/AUGUST 2016 5


contributors

WE ASKED OUR CONTRIBUTORS,

“What’s your favorite vegetarian food to grill?” Nicole Gregory Vegetarian Times contributing editor Nicole Gregory lives, writes, and edits in Southern California. She has contributed to Family Circle, Los Angeles magazine, The Boston Globe, the Orange County Register, the Los Angeles Times, ZesterDaily.com, and other publications and websites. When she’s not obsessing about her garden, she enjoys traveling, cooking, and reading fiction. “Zucchini with garlic and oil—heaven!”

Eleanor Williamson

“Corn right in the husk. Though I’ve been spoiled, now it’s the only way I can enjoy it! Also, my dad taught me how to grill romaine lettuce. At first I thought he was crazy, but he was right: It’s crisp and delicious.”

Matt Samet Matt Samet is the copy chief for Vegetarian Times and Yoga Journal, and a longtime writer and editor based in Colorado. He got his start in journalism writing about rock climbing, but gravity and creaky fingers have lately conspired to make him better suited to deskwork than rock-wrestling. He has written for magazines including Climbing, Rock & Ice, Alpinist, and Outside. “Veggie kielbasas with mozzarella cheese melted over them and a grilled bun with pesto. Easy to make and super tasty.”

PHOTOS, FROM TOP: COURTESY OF NICOLE GREGORY; JULIA VANDENOEVER; ANDY MANN

Vegetarian Times contributing designer Eleanor Williamson is a Colorado-based graphic designer and photographer. She recently shifted from the ski world, where she was the art director at SKI magazine, to the food world and couldn’t be happier. Williamson now collaborates on multiple publications, including VT. 


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.


Don’t let YOUR greatest moments be ruined by digestive discomfort. The probiotic strains in our award winning, scientiďŹ cally proven formula distinguish themselves by becoming distinctive to your body’s speciďŹ c needs. Dr. Ohhira’s ProbioticsÂŽ takes probiotic support to a whole new level by: Q Providing the restorative biogenic ingredients (produced by living bacteria through the fermentation process) needed to support YOUR exclusive probiotic â€˜ďŹ ngerprint’* Q Q

Promoting your digestive and whole health*

Enhancing the absorption of nutrients from food and other supplements*

N-

T I M E WI N R

SEV

NE

E

Discover the Dr. Ohhira Difference™ and Embrace Life’s Big Moments.

R

SEV E

NE

&IND$R/HHIRAS&ORMULASATBETTERHEALTHFOODSTORESNATIONWIDEsWWW%SSENTIAL&ORMULASCOMs   * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

N-

T I M E WI

N


VP & GENERAL MANAGER Kim Paulsen PUBLISHER Joanna Shaw 800-443-4974 x709 jshaw@aimmedia.com

EDITOR IN CHIEF Michele Crockett ART DIRECTOR Wis Mollerud Holt [ E D I TO R I A L ]

FOOD EDITOR

Mary Margaret Chappell ASSISTANT EDITOR

Kristen Kuchar COPY CHIEF

Matt Samet [ ART & PRODUCTION ]

FOOD & PROP STYLISTS

Alise Arato A.J. Battifrano Lisa Cherkasky Karen Gillingham Jee Levin Frank Melodia Karen Quatsoe Stephanie Rose Suzanne Springer [ CON S U ME R MAR KE TI NG ]

CONTRIBUTING DESIGNERS

[ MA RKET I NG & WEB ]

DIRECTOR OF INTEGRATED MARKETING

Greg Brenton gbrenton@aimmedia.com MARKETING COORDINATOR

Lindsey Carrier lcarrier@aimmedia.com MARKETING DESIGNER

Judith Nesnadny jnesnadny@aimmedia.com

Larissa Davis Eleanor Williamson

CIRCULATION DIRECTOR

PRODUCTION DIRECTOR

DIRECTOR OF RETAIL SALES Dayna Macy

Cynthia Lyons

Jenny Desjean Susan Rose

dmacy@aimmedia.com

RESEARCH MANAGER

Mark Stokes

Lori Rodriguez

[ DI GI TA L ]

CONTRIBUTING EDITOR

Nicole Gregory NUTRITION CONSULTANT

Antonina Smith RECIPE DEVELOPERS

Tara Bench Lauren Chattman Andrea Chessman Alissa Cohen Didi Emmons Kathy Farrell-Kingsley Tara Gidus Joyce Goldstein Alexandra Greely Dana Jacobi Patsy Jamieson Fiona Kennedy Myra Kornfeld Ellen Lieberman Victoria Abbott Riccardi Robin Robertson Lorna Sass PHOTOGRAPHERS

Renée Comet John Kelly Jacqueline Hopkins Scott Hyers Kim Wong Dasha Wright

EXECUTIVE CHAIRMAN

Efrem Zimbalist III

[ SALE S ]

CONSUMER MARKETING DIRECTOR

ASSOCIATE PUBLISHER & EAST COAST FOOD & SUPPLEMENT SALES DIRECTOR

Collin Stewart

Andrew W. Clurman

DIGITAL DIRECTOR

EXECUTIVE VP & CFO

Alan Zucker

Brian Sellstrom

Dan Vincent 770-437-0861 dvincent@aimmedia.com

SENIOR NEW MEDIA MARKETING MANAGER

EXECUTIVE VP, OPERATIONS

Rachel Van Buskirk

VP, CONTROLLER

MIDWEST FOOD & SUPPLEMENT SALES DIRECTOR

EMAIL MARKETING MANAGER

Joseph Cohen

Rebecca Schmidt

Kristy Kaus

Lisa Dodson 800-443-4974 x703 ldodson@aimmedia.com

DIGITAL PRODUCER

Laurel Kallenbach [ CO N T R I B UTO R S ]

Vegetarian Times, 5720 Flatiron Parkway, Boulder, CO 80301 Fax: 303-625-1602 We assume no responsibility for unsolicited manuscripts and/or artwork, which must be accompanied by a self-addressed, stamped envelope. For editorial questions, call 303-253-6300; subscription inquiries, address changes, renewals, call 877-717-8923 (U.S. & Canada) or visit vegetariantimes.com/ customerservice; foreign orders, call 386-447-2398.

COMMUNICATIONS DIRECTOR

PRODUCTION MANAGER PROOFREADER

Address editorial correspondence to:

WEST COAST FOOD & SUPPLEMENT SALES DIRECTOR

Tanya Scribner tanya@scribmedia.com DETROIT AD SALES

Keith Cunningham 248-763-0526 kcunningham@aimmedia.com CLASSIFIEDS & MARKETPLACE SALES

Samantha Trueheart

PRESIDENT & CEO

Patricia B. Fox

VP, RESEARCH VP, FINANCE

Craig Rucker Copyright © 2016 by Cruz Bay Publishing, Inc. VEGETARIAN TIMES® is a registered trademark. Please use the content of Vegetarian Times wisely. It is intended to educate and inform, not to replace the care of a health professional.

Elizabeth Regan 303-253-6350 eregan@aimmedia.com

vegetariantimes.com

JULY/AUGUST 2016 9


COMMUNITY

SPICING IT UP ONLINE FEATURED BLOG: Vegan Richa veganricha.com

Seattle-based cook Richa Hingle is the recipe developer and photographer behind VeganRicha.com. On her blog and in her cookbook, Vegan Richa’s Indian Kitchen, Hingle turns her talents to simplifying and reworking traditional Indian dishes in innovative, plant-based ways, as well as creating new recipes for the modern vegan kitchen.

MAKES ONE 10-INCH PIZZA

Check out Hingle's Almond Milk Pepper Jack Cheese recipe on her blog to make your own cheese for this thin-crust pizza. Recipe adapted from veganricha.com. Sriracha BBQ Tofu 4 2 3 ½

oz. firm or super-firm tofu Tbs. vegan barbecue sauce tsp. sriracha or other chili sauce tsp. garlic powder or garlic paste

Pizza 2 tsp. active yeast 1 tsp. maple syrup ¾ cup spelt flour, plus extra for sprinkling 1 Tbs. cornstarch or arrowroot starch 1 3 tsp. salt ⁄ 2 tsp. olive oil, optional

Toppings ½ cup prepared marinara sauce or barbecue sauce ½ cup chopped onions ½ cup sliced red bell peppers 3 ⁄4 cup vegan shredded Pepper Jack cheese 1 4 cup chopped cilantro ⁄

10 JULY/AUGUST 2016

1 To make Sriracha BBQ Tofu: Wrap tofu in paper towels or clean kitchen towel. Set plate on top, and weigh down with 2 cans or a bag of flour 15 minutes. Meanwhile, stir together barbecue sauce, sriracha sauce, and garlic powder or paste in bowl. Cut tofu into cubes, and toss with barbecue sauce mixture. 2 To make Pizza: Stir together 1⁄4 cup warm water, yeast, and syrup in bowl. Let stand 5 minutes, or until frothy. 3 Preheat oven to 450°F. Stir together spelt flour, cornstarch or arrowroot starch, and salt in separate bowl. Add to yeast mixture along with oil, if using; mix and knead 2 minutes, or until smooth dough forms. Transfer dough to sheet of parchment paper, and sprinkle with flour. Roll dough into 10-inch circle or oval on parchment with rolling pin. Let rest 10 minutes. 4 Slide parchment with crust onto baking sheet. Spread marinara or barbecue sauce on dough. Layer onions and peppers over top. Season with salt and pepper, if desired, and top with Sriracha BBQ Tofu. Drizzle any remaining marinara sauce over tofu, then sprinkle with cheese. 5 Bake Pizza 12 to 14 minutes, or until crust is brown. Serve sprinkled with cilantro. Cut into six slices. PER SLICE 117 CAL; 7 G PROT; 6 G TOTAL FAT (<1 G SAT FAT); 26 G CARB; 0 MG CHOL; 477 MG SOD; 2 G FIBER; 4 G SUGARS

vegetariantimes.com

PHOTOS (2): RICHA HINGLE, VEGANRICHA.COM

S R I RAC H A B B Q TOFU PIZZA WITH PEPPER JACK


THE BEST WAY TO VEG

IS YOUR WAY TO VEG.

Banh Mi with Chik’n Strips

Whether you’re doing it for yourself or the good of the Earth, any way you veg is the right way. Find a new favorite recipe at MorningStarFarms.com. #WayToVeg


COMMUNITY

TELL VT What is your favorite vegetarian food to grill?

, Mushrooms of any kind especially baby bellas. —Laura Wade

Mushroom-and-quinoa burgers, with a side of squash and pineapple. —Teresa Ann House Asparagus! —Holly Thibault

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

CHECK OUT 20 WAYS TO GRILL FRUITS & VEGGIES: VEGETARIANTIMES.COM/20WAYS

I recently had grilled kale burgers that were pretty stellar. —Debbie Royer-Wood Veggie skewers with cauliflower, broccoli, multicolored peppers, and pineapple. Sprinkle with extra-virgin olive oil and Himalayan salt. So yum! —Amanda Houghton

JOIN US ONLINE

FACEBOOK.COM/VEGETARIANTIMESMAG TWITTER @VEGTIMES

PINTEREST.COM/VEGTIMES

INSTAGRAM.COM/VEGETARIANTIMESMAG

The very best is pineapple with coconut cream! —Becky Hutchison

Marinated tofu cutlets were last year’s favorite. —Laurie Brown

PHOTO: ISTOCKPHOTO/STACY ABLE

Thick-sliced eggplant brushed with roasted-garlic-infused olive oil. After the eggplant is grilled, drizzle with a balsamic vinegar reduction, and season with salt and pepper to taste. —Amy Henry


COMMUNITY

MOST LIKED RECIPE THIS HEARTY, PROTEIN-PACKED BROCCOLI RAAB FRITTATA HAD

EASING

J O I N T PA I N

2,800

Glucosamine may provide relief, with few side effects By David Kalmansohn

THE ORIGINS OF joint pain are many, ranging from injury to magnesium deficiency. But the most common cause of all those sore hips, hands, and knees is arthritis, and the most common type of arthritis—affecting 27 million Americans—is osteoarthritis, a condition that occurs as joint cartilage and bone wear out. Numerous supplements can aid joint health (calcium, vitamin D3) or relieve joint pain (ginger, turmeric). But glucosamine may accomplish both goals.

LIKES, COMMENTS, AND SHARES.

POWER SOURCE

USE IT RIGHT

The amino sugar glucosamine sulfate is produced naturally in the body and helps to make and maintain the cartilage and thick fluid that surround and protect joints. Studies on glucosamine’s efficacy have yielded mixed results: Some found it to be no better than a placebo, while others found that glucosamine actually improves joint mobility while reducing osteoarthritis pain to the same degree as nonsteroidal anti-inflammatory drugs—but without NSAIDs’ potential vascular and gastrointestinal risks. Glucosamine does, however, take one to two months to work.

Of the several forms of glucosamine, the most studied—and thus most recommended—is glucosamine sulfate, which supplement manufacturers harvest from shellfish. Vegetarian options utilize a form called glucosamine hydrochloride. Manufacturers sometimes add ingredients like the connective-tissue builder chondroitin, but these have yet to demonstrate reliable benefits. Standard glucosamine dosage is 1,500 milligrams per day, preferably combined with weight loss (if you're carrying extra pounds), gentle exercise, and an antiinflammatory diet to help improve results.

STANDARD DOSAGE

1,500 mg daily

TRY

Deva Vegan Glucosamine $10/90 500 mg tablets; devanutrition.com

Solgar Glucosamine Hydrochloride

WATCH OUT FOR Few side effects have been reported. Do not use glucosamine if you take blood thinners or are pregnant or nursing. Quality control can be an issue, so choose a trusted brand or one that’s been tested independently.

$12.72/60 1,000 mg tablets; solgar.com

Journalist David Kalmansohn covers issues of mind, body, and spirit.

28 MAY 2016

vegetariantimes.com

CORRECTION The photo credit on p. 28 of our May issue (No. 430), in the Healthy Veg “Easing Joint Pain” story, should have read istockphoto/kieferpix.

GET THE RECIPE vegetariantimes.com/recipe/ broccoli-raab-frittata

ONLY

JOIN OUR FACEBOOK COMMUNITY facebook.com/vegetariantimesmag

4

SIMPLE INGREDIENTS

No No No

artificial preservatives high-fructose corn syrup artificial ingredients

Add flavor.

NOT FAT.

At only 20 calories per serving, each splash of Nakano® is a fresh, fat-free way to make your dish feel as good as it tastes.

SIMPLE SWAP

for Steamed Veggies

SWAP: 1 Tbsp of butter 11 grams of fat 100 calories

FOR: 1 Tbsp NAKANO® Original Seasoned Rice Vinegar 0 grams of fat 20 calories

Follow us on pinterest.com/NAKANOSplash Look for us in the vinegar aisle ©2016 Mizkan America, Inc.

PHOTO: CHRISTINA HOLMES; FOOD STYLIST: PAUL GRIMES; PROP STYLIST: PAMELA DUNCAN SILVER

HEALTHY veg

Broccoli Raab Frittata


{ TRENDING VEG } What’s Old Is New Again Age-old health remedies, cleaners, and beauty products made from natural ingredients—some found in our own backyards— are enjoying a new popularity. Here’s why.

PHOTO: ISTOCKPHOTO/ALEXRATHS

By Nicole Gregory

IN HER NEW book, Forgotten Ways for Modern Days: Kitchen Cures and Household Lore for a Natural Home and Garden (TarcherPerigee, 2016), author Rachelle Blondel shows how easy it is to use homegrown ingredients for a surprising number of purposes—things like honey to treat small cuts, or combining lemon, water, and vinegar to keep glass sparkling clean. These age-old recipes and remedies connect us to past traditions by using just a few commonplace ingredients. Blondel, who lives in Yorkshire, England, and founded the website and blog dockandnettle.com, shares why she’s drawn to homemade solutions. vegetariantimes.com

JULY/AUGUST 2016 15


trending veg { home remedies }

VT Are you hoping that people will connect to their own place of living by learning how much is useful in the natural environment? The more people leave behind harsh chemicals and use natural alternatives the better—and that can only be a good thing for our health, the planet, and living alongside nature rather than battling it. It’s amazing how much you can clean with vinegar and a drop of citrus.

I spent a lot of time with my grandparents and loved helping them around the house and garden. They had lived through hard times and learned to make do with what was available. It felt like second nature to squirrel away these recipes and remedies, and to use them in my own home.

VT How long have you been collecting these ideas? Rachelle Blondel’s new book, Forgotten Ways for Modern Days: Kitchen Cures and Household Lore for a Natural Home and Garden, draws on the wisdom of gardeners and homemakers from past generations, with practical remedies that rely on simple ingredients.

As a child, I would concoct potions from the kitchen cupboards, make “perfume” from flowers in the garden, and spend hours cleaning old British copper coins with vinegar or ketchup to feel a great satisfaction as they shone brightly. I have always listened when folk told me of their favorite way of doing something, using old-fashioned or natural resources. I’d then go off and experiment on my own.

VT According to your new book, a few key essentials to have on hand are eggshells, white vinegar, lemons, and honey. Any others you’d recommend? I use essential oils both for my health and cleaning the house. I trained as an aromatherapist and personally would never be without a bottle of lavender, tea tree, or cedarwood oil in the house. With so many oils to choose from, it’s well worth taking the time to find the right ones for you and your home.

Eggshell Uses

The eggshell is a powerhouse of healthy minerals that can help you clean your home and nourish your garden.

some 1 Place eggshells and lemon juice in a dirty vase and leave for several days, swirling now and again. Empty the vase, wash with hot, soapy water, and let dry.

16 JULY/AUGUST 2016

To make your 2 whites sparkle, place eggshells in a small muslin bag secured tightly with a knot or string. Pop the bag into the wash with your whites and banish all signs of gray.

vegetariantimes.com

slugs and 3 Prevent other creatures from destroying your plants by sprinkling crushed eggshells around the plants.

a handful of 4 Throw crushed eggshells into a hole before you plant tomatoes to help prevent calcium-deficiency problems, such as blossom-end rot.

Add eggshells to 5 the compost heap to boost its calcium content.

PHOTOS: FROM FORGOTTEN WAYS FOR MODERN DAYS: KITCHEN CURES AND HOUSEHOLD LORE FOR A NATURAL HOME AND GARDEN, BY RACHELLE BLONDEL, WITH A FOREWORD BY DOTTIE ANGEL, PUBLISHED BY TARCHERPERIGEE, AN IMPRINT OF PENGUIN PUBLISHING GROUP, A DIVISION OF PENGUIN RANDOM HOUSE LLC; © 2016 BY RACHELLE BLONDEL

VT How did you find these remedies, recipes, and homemade-item ideas, since so many came from previous generations?


Maximum Digestive Support from Human Strains*

Naturally compatible probiotic power. PrimadophilusÂŽ Optima Womenâ&#x20AC;&#x2122;s contains HDS Probioticsâ&#x201E;˘ (human digestive strains) which are naturally compatible with your vaginal, urinary and intestinal tracts to support healthy yeast balance, regularity, digestion and immunity.*


trending veg { sustainable living }

Tres Santos

Serenbe

Hickory Nut Forest

THE GOOD LIFE Want to live close to nature, eat good food, and live a healthy life? These communities just might be for you. By Nicole Gregory

THE WORDS “PLANNED COMMUNITY” usually conjure up images of gated subdivisions with huge homes, overwatered lawns, and residents who drive everywhere and hardly know each other. This suburban vision is exactly the opposite of a new crop of innovative communities that are designed to encourage neighborliness, exercise, and healthy living. Here are three examples.

Tres Santos, a five-acre area that includes homes, a hotel, and shops, is now underway on the coast of Baja California, Mexico. The high-end houses—many of which have been wired for solar panels— feature breezeways, courtyards, and verandas for indoor-outdoor living in Baja’s warm climate. Their architecture complements the coastal landscape in color and vibe; a gray-water system is used for irrigation. Walkways and bike paths connect the various areas, making it easy for residents and visitors to get out and exercise—and socialize. “Research shows that people want to live where they can exercise, enjoy healthy foods, and have frequent social interaction in a beautiful environment,” says Kelsey Meyer, marketing analyst for Tres Santos. A 1.5-acre organic garden is in the works and will be central to life 18 JULY/AUGUST 2016

vegetariantimes.com

here. Run by a local farmer, it will supply food to area residents, as well as to a restaurant and hotel. (Visit tressantosbaja.com for more.)

Serenbe Serenbe, located 35 miles outside Atlanta in the Georgia countryside, is one of many communities created out of a passion to preserve land—it was planned 10 years ago as a food- and health-oriented town. Serenbe’s current 250 homes are “EarthCraft certified,” meaning they’re energy efficient, water saving, and durable. Founders Marie and Steve Nygren intended Serenbe’s 1,000 acres to be agriculturally focused, with a 25-acre farm on site that supplies restaurants and a farmers’ market; Serenbe also runs a CSA program. “Access to good food is one of the elements of a community,” says Monica Olsen, a Serenbe spokesperson. (Visit serenbe.com for more.)

Hickory Nut Forest Located 30 minutes outside Asheville, NC, in the southern Appalachian Mountains, the sustainable community of Hickory Nut Forest consists of homes and lots on 100 acres of protected land purchased by John Myers and partners. “We have a community garden down in the apple orchard that has 25 raised beds,” says Myers. Hickory Nut Forest is being developed slowly and mindfully, with the intention of preserving and supporting the environment. Trails throughout encourage residents to venture into the surrounding nature. (Visit hickorynutforest.com for more.) What kind of home buyers are attracted to these kinds of communities? “It’s a super-mixed group,” says Olsen of Serenbe’s population. “Our oldest residents are 65, and the youngest is 3 months,” says Myers. “We like having a diversity of ages, which makes a more interesting community.”

PHOTOS, FROM LEFT: © FRANCISCO PENA; J. ASHLEY PHOTOGRAPHY; PHOTO COURTESY OF HICKORY NUT FOREST

Tres Santos


Nature's Way® is donating 1°/o of our herbal product sales* June 1 through August 31, 2016 _ to the Rainforest Alliance. .Your purchases help support its mi.ssian.

Learn more at

naturesway.com/RA

d

nongmoproject .org

The first herbal brand with both . Non-GMO & TRU-ID™ certification

~Rainforest

· · Alliance

rainforest-alliance.org *Minimum guaranteed donation of $50,000 up to a maximum of $100,000. Donation based on gross receipts received by Nature's Way during the promotional period.

The Rainforest Alliance works to conserve biodiversity & ensure sustainable livelihoods


trending veg { TASTE TEST }

GO FOR

VEGGIE

GRILLERS

SUMMERTIME IS ALL about cooking on the grill, and if you’re meat-

free you can still barbecue with the best of them. We’ve rounded up some of our favorite veggie grillers, along with the toppings that make them even tastier, for your eating enjoyment. By Kristen Kuchar

Learn how to make your own beer brats! Check out our recipe at VEGETARIANTIMES.COM/ RECIPE/BEER-BRATS

AMY’S ALL AMERICAN VEGGIE BURGER This firm, hearty burger is not only tasty but stands up to the grill.

DR. PRAEGER’S MUSHROOM RISOTTO VEGGIE BURGERS Roasted portobello and button mushrooms give these patties a delightfully earthy taste.

HILARY’S SPICY THAI BURGER Whole-grain millet and adzuki beans combine with bold Thai flavors, including ginger, dried chili flakes, and jalapeño.

LIGHTLIFE JUMBO SMART DOGS Classic-tasting dogs have that “ballpark” flavor; these grillers pack 13 grams of protein per link.

FIELD ROAST ITALIAN SAUSAGE Hearty and satisfying, this sausage is made with eggplant, fennel, fresh garlic, and red pepper— authentic Italian flavor.

$5.69/4 burgers; amys.com

$4.99/4 burgers; drpraegers.com

$3.99/2 burgers; hilaryseatwell.com

$3.99/5 links; lightlife.com

$4.99/4 links; fieldroast.com

TRY THEM WITH Sir Kensington’s Ketchup; sirkensingtons .com

20 JULY/AUGUST 2016

TRY THEM WITH Follow Your Heart Organic Vegenaise; followyour heart.com

vegetariantimes.com

TRY THEM WITH Miso Mayo; misomayo.com

TRY THEM WITH Eden Foods Organic Yellow Mustard; edenfoods.com

TRY THEM WITH Mezzetta Chicago-Style Italian Sandwich Mix Mild Giardiniera; mezzetta.com

PHOTO, TOP: ISTOCKPHOTO/LAURI PATTERSON

©2016


Discover Why This Health-Conscious Vegetarian Uses BioSil for Her Skin, Hair, and Nails! CHRISTIE BRINKLEY at 61

Look Youthful, Look Beautiful, Look Healthy at Any Age You don’t look this youthful, beautiful, and healthy at 61 without making some very smart choices. That’s why Christie eats healthy organic foods, gets in at least 20 minutes of exercise a day, and takes the first and only advanced collagen generator, BioSil Hair, Skin, Nails.† Why BioSil? It’s simple... “After the age of 21, we women lose about 1% of our collagen every year,” says Christie. Collagen is directly responsible for “plumping” skin, removing wrinkles, and creating vital skin elasticity. What’s more, collagen increases nutrient-rich blood flow to the scalp giving you thicker, stronger, and shinier hair. “I was drawn to BioSil because of the clinical trial results I saw in medical journals.” BioSil gives you the ability to re-gain lost collagen, add new collagen, and protect both new and existing collagen.† “I am amazed at the difference I see in my skin, hair, and nails,” Christie says smiling. “I also appreciate that BioSil works naturally and contains no animal parts.” Christie’s other secrets to looking great at any age…

Clinically Proven BioSil®

• Reduces Fine Lines & Wrinkles 30% ‡† • Strengthens & Thickens Hair 13% **† • Improves Skin Elasticity 89% ‡† • Strengthens Nails ‡† As demonstrated versus placebo in the published clinical trials: ‡ Barel et al. 2005, Archives of Dermatological Research 297, 147-153. ** Wickett et al. 2007, Archives of Dermatological Research 299, 499-505. Results may vary.

Exfoliate every day, always wear sunscreen (even on cloudy days), and be beautiful on the inside by caring about all living creatures! See Christie’s Daily Health & Beauty Routine

www.BioSilUSA.com/VTA716

The First and Only Advanced Collagen Generator® – One Very Smart Choice!

Available at natural health stores nationwide

©2016 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil, the ch-OSA logo and Advanced Collagen Generator are registered trademarks of Bio Minerals NV. † This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.


HEALTHY veg

Know Your

COOKING OILS The smoke point for cooking oil is the temperature at which it will burn. Here, learn about the best uses for— and caveats pertaining to— each of these popular oils. PHOTO: ISTOCK/PAKET

By Lisa Turner and Nicole Gregory

22 JULY/AUGUST 2016

vegetariantimes.com


AVOCADO OIL

COCONUT OIL

SMOKE POINT: 520°F

SAFFLOWER OIL

WALNUT OIL

SMOKE POINT: 350°F

OLIVE OIL, EXTRA VIRGIN

SMOKE POINT: 510°F

SMOKE POINT: 400°F

THE SCOOP Emerald-

THE SCOOP Extracted

SMOKE POINT: 320°F

THE SCOOP “Safflower

THE SCOOP With

green avocado oil has the highest smoke point of any plant oil. It adds a full texture and flavor, without leaving foods greasy. Unrefined varieties have a buttery, grassy taste. BEST USES Sautéing, roasting, frying, stir-frying, and baking. Unrefined avocado oil adds a luxurious touch to salad dressings and soups, says Ani Phyo, a Los Angeles–based chef and the author of Ani’s Raw Food Essentials. TRY Ellyndale Naturals Avocado Oil; $13.99/16.9 fl. oz.

from fat-rich coconut flesh, this oil has a creamy texture and buttery flavor with caramel undertones. Unrefined varieties have a coconut taste; refined versions are more neutral. BEST USES Light sautéing, low-temperature stir-frying, and baking. Unrefined coconut oil adds a distinctive Thai or Asian flavor to your baked goods. TRY Carrington Farms Unflavored Odorless Coconut Cooking Oil; $10.99/16 fl. oz. Or: Nature’s Way Extra Virgin Organic Coconut Oil; $15.99/32 oz.

THE SCOOP With its

oil is my choice for a neutral-flavored oil because it’s reliable and mild," says Mindy Hermann, MBA, RDN, a New York–based recipe developer. BEST USES “I use this for baking,” says Hermann. “It’s a neutral oil for salad dressing also.” Chappell agrees: “Safflower oil is especially good for baking when you don’t want an oil flavor, like olive or peanut, coming through.” TRY Spectrum Organic Safflower Oil; $8.99/ 16 fl. oz.

walnut oil, a little goes a long way. “It lends a delicate flavor to dishes, but you don’t need a lot to get that flavor,” says Chappell. BEST USES “I often substitute a tablespoon of walnut oil for a tablespoon of the oil called for in salad dressings. I also use it to replace up to one-third of the oil in baking recipes,” says Chappell. Walnut oil is not good for frying. TRY Flora Certified Organic Walnut Oil, Cold Pressed & Unrefined; $21.77/8.5 fl. oz.

SMOKE POINT: 400°F

GRAPESEED OIL

THE SCOOP “Though

SMOKE POINT: 390°F

it’s somewhat processed, we use canola as one of our staple oils, specifically for frying and some baking,” says Elliott Prag, chef and instructor at the Natural Gourmet Institute, in New York. “It’s neutral in flavor, color, and aroma; has a high smoke point; and is extremely versatile.” BEST USES Roasting, broiling, baking, sautéing, and stir-frying, or as the base for mayonnaise or salad dressings. TRY Spectrum High Heat Organic Canola Oil; $8.49/16 fl. oz.

THE SCOOP Extracted

from the seeds of grapes, usually those used for making wine, this deep-green oil has a neutral flavor and a high smoke point, making it a favorite among cooks. BEST USES Roasting, broiling, sautéing, and stir-frying; making homemade mayonnaise; or blending with stronger-flavored oils, such as walnut or toasted sesame, to soften their flavors. TRY Napa Valley

Naturals High Heat Cooking Grapeseed Oil; $11.39/25.4 fl. oz.

SESAME OIL SMOKE POINT: 410°F THE SCOOP Sesame

PEANUT OIL SMOKE POINT: 450°F THE SCOOP “Peanut oil

adds a nutty-buttery flavor to whatever you fry,” says VT food editor Mary Margaret Chappell. BEST USES “It’s got a high smoke point so you can get it really, really hot in a wok before adding your ingredients for stir-frys,” says Chappell. “I also use it for French fries or any fried-potato recipe, like latkes, because it gives them an incomparable crispness and golden color.” TRY 365 Roasted Peanut Oil; $4.29/8.4 fl. oz.

oil adds instant Asian flair. Golden sesame oil is pressed from raw sesame seeds. Toasted sesame oil is pressed from toasted seeds and has a dark-brown color and nutty flavor. BEST USES Refined sesame oil works well for roasting, broiling, sautéing, and high-heat stir-frying. Unrefined sesame oil is best for light sautéing, low-heat stir-frying, drizzling over vegetables and brown rice, or in Asian-inspired sauces and dressings. TRY Eden Selected Toasted Sesame Oil; $4.94/5 fl. oz.

vegetariantimes.com

TIPS ON OILS

CANOLA OIL

robust flavor, health benefits, and moderate smoke point, olive oil is a necessity in every kitchen. Extra virgin, from the first pressing, is the highest quality, and has grassy, herbal undertones and a green-gold hue. BEST USES Use extra virgin varieties for dressing salads, dipping bread, drizzling over finished dishes, or marinating kale and other raw vegetables, suggests Phyo. Pure olive oil is best for roasting, broiling, sautéing, and stir-frying. TRY Colavita Extra Virgin Olive Oil; $11.90/25.5 fl. oz.

JULY/AUGUST 2016 23


HEALTHY veg { Good for you }

g

HEART HEALTH & COOKING OIL

PHOTO: ISTOCKPHOTO/ZELJKOSANTRAC

Researchers are finding new connections between cooking oils and heart health—confirming some previously held claims and questioning others. Here, a few updates:

CLAIM Coconut oil is bad for heart health.

CLAIM Extra virgin olive oil promotes good heart health.

CLAIM Trans fats are bad for heart health.

CLAIM Omega-3 and omega-6 fatty acids are good for heart health.

EXPERTS SAY Coconut oil contains more saturated fat than butter and meat, which is why people who have high cholesterol levels should avoid it. But it also has a high percentage of a saturated fat called lauric acid, which may contribute to coconut oil’s ability to boost “good” (HDL) cholesterol, according to Walter Willett, MD, of the Harvard School of Public Health. But because it is a saturated fat, Willett recommends using it sparingly.

EXPERTS SAY Research confirms that consuming extra virgin olive oil can help reduce bad (LDL) cholesterol levels and raise the good (HDL) ones. It also helps reduce risk of cardiovascular events, and contains key vitamins and nutrients. But as Cleveland Clinic experts point out, olive oil is still a fat, so it should be used sparingly. Also, because it is delicate, some benefits of olive oil are lost when it’s cooked at high heat.

EXPERTS SAY There is now so much evidence that partially hydrogenated oils—the main source of trans fats—are bad for our health that the FDA started requiring manufacturers to remove them from all packaged foods within three years. Trans fats have been shown to increase the bad (LDL) cholesterol and decrease the good (HDL) cholesterol, increasing risk of heart disease.

EXPERTS SAY Still agreed to be true. Found in sources including flaxseeds, walnuts, canola oil, and unhydrogenated soybean oil, omega-3 fatty acids may help prevent heart disease and stroke, according to a report from the Harvard Medical School. Omega-6s can also protect against heart disease; they are consumed through safflower, soybean, sunflower, walnut, and corn oils.


HEALTHY veg { NEWS }

HERE, HIGHLIGHTS FROM NEW RESEARCH EXPLAIN JUST WHY THE VEG DIET IS GOOD FOR YOU:

REASONS WHY A PL ANTBASED DIET IS GOOD FOR YOU Research continues to reveal the many ways in which the veg diet can benefit health By VT Staff

IF YOU’RE TRANSITIONING to a more plant-based diet, you’ll be happy to know that new studies confirm that the vegetarian diet—typically high in fiber and low in fat—is beneficial to many aspects of your health. And if you’ve been a vegetarian for years, these findings will give you good cause to pat yourself on the back.

26 JULY/AUGUST 2016

vegetariantimes.com

It keeps your weight down

Beans, peas, chickpeas, and lentils are staples of a veg diet. Eating just ¾ cup of these foods every day for six weeks can result in modest weight loss, even when a person’s diet was not restrictive calorie-wise, according to Canadian researchers.

3

It can keep your blood pressure low

5

It reduces your risk of diabetes complications

A group of researchers from Japan reviewing more than 258 studies found that consuming a vegetarian diet was associated with low blood pressure. The researchers concluded that a veg diet “could be a useful nonpharmacologic means for reducing blood pressure.”

A veg diet can help reduce complications related to diabetes. According to the Mayo Clinic, eating vegetables, fruits, whole grains, legumes, and nuts can improve blood-sugar control and make a diabetic’s body more responsive to insulin.

7

It can reduce painful symptoms of arthritis

A veg diet lessens inflammation and arthritis symptoms, according to Nathan Wei, MD, director of the Arthritis Treatment Center in Frederick, MD. Meat-free diets decrease the production of proteins like cytokines that cause or aggravate inflammation.

2

It can reduce your risk of heart disease

A diet that relies on plantbased foods compared to one based on animal-based foods may reduce the risks of dying from stroke and heart disease by an impressive 20 percent, according to the American Heart Association.

4

It can lower your risk of colorectal cancer

6

It can reduce breast-cancer risk

The National Cancer Institute cites colorectal cancer as the third most common type of cancer in the United States. A recent study in the journal JAMA Internal Medicine showed that people who ate a vegetarian diet had a 22 percent lower risk of colorectal cancer than those who didn’t. Vegetarians tend to consume more fiber from whole grains, veggies, and fruit.

Teenage girls and young women who eat more high-fiber foods—particularly fruits and vegetables—may have a significantly reduced risk of breast cancer later in life, according to results from an analysis of more than 90,000 women from the Nurses’ Health Study.

8

And best of all, it can extend your life

A study conducted by researchers at Loma Linda University, in California, followed 73,000 Seventh-day Adventists between 2002 and 2007 and found that a vegetarian diet is associated with lower mortality—from all causes—than all other diets.

PHOTO: ISTOCKPHOTO/FLOORTJE

8

1


YOUR SOURCE FOR 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!

vegetariantimes.com

VEGETARIANTIMES.COM

The World’s LARGEST Collection of Vegetarian Recipes


HEALTHY veg { supplement smarts }

H E A LT H B O O S T E R :

V I TA M I N D The latest news on vitamin D shows benefits far beyond supporting healthy bones By Jack Challem

IF RECENT RESEARCH were measured like a political election, vitamin D would win by a landslide. Over the past decade, You can obtain vitamin D from food, exposure to sunshine, and supplements. It assists in the absorption of calcium, critical for bone health. Yet, three out of every four Americans are either deficient in or have borderline deficiencies of vitamin D. Vitamin D is a prehormone that the body produces when the skin is exposed to sunlight. It eventually converts to calcitriol, a steroid hormone. But people who can’t—or don’t want to—spend at least 15 minutes per day in the sun should look to food or supplements for their vitamin D. For vegetarians, the foods richest in vitamin D are fortified milk, eggs, and mushrooms. Many experts, such as Michael 28 JULY/AUGUST 2016

vegetariantimes.com

Holick, MD, a professor of medicine, physiology, and biophysics at the Boston University School of Medicine, believe that everyone should take vitamin D supplements. Here’s a rundown on the latest research. SURVIVING CANCER An April 2016 study from the University of California, San Diego showed that higher levels of vitamin D are associated with a reduced risk of all invasive cancers. And maintaining normal to high levels of vitamin D may give women an edge if they’re diagnosed with breast cancer. Hans Wildiers, MD, of University Hospitals, Leuven, Belgium,

looked at 1,800 women whose vitamin D levels were measured at the time of their diagnosis. Low vitamin D levels correlated strongly with larger tumor sizes, whereas higher vitamin D levels were associated with smaller tumor sizes. Furthermore, breast-cancer patients with higher vitamin D levels lived longer. After three years of follow-up, postmenopausal women who had high vitamin D levels were more likely to be cancer free. Vitamin D might not prevent prostate cancer, but recent studies suggest that the vitamin can help control the disease in its early stages and reduce the risk of dying from it. A study in the Journal of the National Cancer Institute

PHOTO: ISTOCKPHOTO/ELENA_HRAMOWA

more than 10,000 medical-journal articles have been published on the vitamin, identifying its many health benefits.


found that high levels of vitamin D reduce the risk of death from prostate cancer by more than half. LIVE LONGER AND HEALTHIER Vitamin D blood levels have been found to be lowest in the physically frail. Ellen Smit, PhD, of Oregon State University, and her colleagues analyzed 12 years of data from 4,731 people. The researchers found that people who were both frail and had low vitamin D levels were three times more likely to die compared to the healthiest subjects. Meanwhile, Israeli researchers reported that seriously ill patients are

normal vitamin D levels were almost 20 times more likely than average to be prediabetic. But among people who were obese and had low vitamin D levels, prediabetes was 32 times more common. The researchers noted that obese subjects are at a high risk of vitamin D deficiency because the vitamin is stored in fat tissue, preventing the rest of the body from using it. HOW MUCH SHOULD YOU TAKE? Unless you’re spending a lot of time outdoors and much of your skin is exposed without sunscreen, you’ll likely need to take vitamin D supplements.

Vitamin D might not prevent prostate cancer, but recent studies suggest that the vitamin can help control the disease in its early stages and reduce the risk of dying from it.

PHOTO, TOP RIGHT: ISTOCKPHOTO/ROBYNMAC

more likely to survive if they have higher blood levels of vitamin D. Howard Amital, MD, and his colleagues tracked 130 patients who were hospitalized for life-threatening infections, heart attacks, heart failure, or accidents. The vast majority of the patients had vitamin D deficiencies. People with higher vitamin D levels lived longer. BETTER RESISTANCE TO DIABETES Several studies have found that vitamin D supplements (often combined with calcium) can help people maintain normal blood-sugar levels. Researchers at Drexel University, in Philadelphia, focused on the relationship between obesity, insulin resistance, and vitamin D levels in a study of 12,900 people. People who were obese and had

A simple blood test can determine whether or not you’re deficient. The recommended dietary allowance (RDA) is 600 IU daily for ages 1 through 70, and 800 IU daily for ages 70 and over. However, some experts consider these recommendations to be conservative. John Cannell, MD, director of the nonprofit Vitamin D Council, recommends that adults take as much as 5,000 IU daily; children and teenagers, meanwhile, should take 2,000 IU daily. The two most common forms of vitamin D are D3 (cholecalciferol, which is made from a substance in sheep’s wool that has been irradiated) and D2 (ergocalciferol, which is made from a substance in yeast), which is vegan, according to the Vegetarian Resource Group.

Precautions

Consult a doctor before taking a vitamin D supplement—this is especially important for pregnant or breastfeeding women, as well as for anyone with headaches, heart disease, immune disorders, or abnormal calcium levels. Vitamin D may affect bloodsugar levels and blood pressure, and can cause allergic skin reactions.

Try COUNTRY LIFE DRY VITAMIN D $8.39/100 1000 IU vitamin D2 tablets; countrylifevitamins .com

VEGLIFE VEGAN D 400 $4.80/100 400 IU vitamin D2 tablets; vitacost.com

SOLGAR VITAMIN D3 1000 IU CHEWABLE TABLETS $7.99/100 1000 IU chewable tablets; solgar.com

Jack Challem is the author of more than 20 books on health and nutrition, including The Food-Mood Solution and Feed Your Genes Right.

vegetariantimes.com

JULY/AUGUST 2016 29


SUPPORTING GREAT HEALTH SINCE 1912

BRAGG 100% GLUTEN FREE ®

Over A Century of BRAGG Health Products!

6oz, 16 & 32 oz 10 oz Glass & in Gallons

16 & 32 oz Glass and Gallons

Tasty over soups, VEG salads, TIMES veggies, Magazine even popcorn! TASTE AWARD Shaker Top

WINNER

Shaker Top Shaker Top

DRINKS

vegan

ES

magazine

NEW BRAGG SOY-FREE Alternative to Soy Sauce

St

tB

health & fitness

BRAGG VINEGAR ENERGY DRINKS

T BE V ER AGE www.VHFmag.com

10 oz Glass

16 & 32 oz Glass, and Gallons

Drinks 16 oz. Glass Bottle Gives Two 8 oz. Servings “Bragg Organic Vinegar Energy Drinks are my secret of secrets.” – KATY PERRY, Singer

“I give thanks for my simple, easy-to-follow Bragg Health Program. You make my days Healthy!” – CLINT EASTWOOD, Bragg Follower 60 years

“Paul Bragg did more for the Health of America than any one person I know of.”

See Patricia’s Social Media Pages on the following: – Dr. C. EVERETT KOOP,

Former US Surgeon General

Patricia Bragg, ND, PhD. Pioneer Health Crusader Health Educator, Author

Paul C. Bragg, ND, PhD. Originator Health Stores Life Extension Specialist

YouTube.com/PatriciaBragg

BraggHawaiiExercise.com

®

Dr. Patricia Bragg World Health Crusader

Now Tops in HEALTH INDUSTRY HALL OF LEGENDS

8006-1990 www.BRAGG.com

NEW

DELICIOUS

BRAGG BLEND for salads, veggies, soups, smoothies, & more

Have an Apple Healthy Life!

Bragg Products available in 16 & 32 oz Glass Health & Grocery Stores in US, Canada, & Worldwide


30 minutes

GUEST-WORTHY PASTA DINNERS These six toss-together dishes take the stress out of hosting

Emerald Udon Bowl with Edamame and Wilted Watercress, p. 32. vegetariantimes.com

JULY/AUGUST 2016 31


30 minutes

E ME R A LD UDON BOWL WITH EDAMAME AND WILTED WAT E R CR E S S SERVES 4 30 MINUTES OR LESS

This one-bowl meal can be eaten right away, or served chilled or at room temperature like a pasta salad (photo p. 31). ¼ 2 2 1 1½ 2 1 1 2

cup low-sodium soy sauce Tbs. rice vinegar Tbs. toasted sesame oil 8.8-oz. pkg. udon noodles cups frozen, shelled edamame cups grated carrots small bunch watercress, coarsely chopped bunch green onions, chopped (½ cup) Tbs. toasted sesame seeds

TORTELLINI WITH ARUGUL A, WHITE BEANS, AND PINE NUTS SERVES 6 | 30 MINUTES OR LESS

Fresh, stuffed tortellini are such a treat for something that’s so easy to prepare. For a saucier dish, substitute two fresh, chopped tomatoes for the sun-dried tomatoes and replace the oil with olive oil. Serve with grated Parmesan cheese, if desired. 2 2

1

Whisk together soy sauce, vinegar, sesame oil, and 2 Tbs. water in bowl. Set aside.

4 4 ½ 8 1 2 ¼

2

Bring large pot of water to boil. Add noodles, and cook 5 minutes less than minimum recommended cooking time on package. Add edamame and carrots, and continue cooking until noodles are tender. (If noodles cook in 5 minutes, add all ingredients at once.) Drain.

3

Return mixture to pot. Stir in watercress, green onions, sesame seeds, and soy sauce mixture. Serve warm or at room temperature. PER SERVING 452 CAL; 21 G PROT; 16 G TOTAL FAT (2 G SAT FAT); 60 G CARB; 0 MG CHOL; 740 MG SOD; 10 G FIBER; 9 G SUGARS

9-oz. pkgs. fresh cheese tortellini Tbs. finely chopped oil-packed sun-dried tomatoes, plus 3 Tbs. oil, divided shallots, minced (½ cup) cloves garlic, minced (4 tsp.) tsp. crushed red pepper flakes cups arugula cup vegetable broth or pasta water, or more as needed 15.5-oz. cans cannellini beans, rinsed and drained cup toasted pine nuts

1 Cook tortellini according to package directions. Drain, reserving 1 cup pasta water. Toss pasta with 1 Tbs. sun-dried tomato oil, and set aside. 2 Heat remaining oil in same pot over medium heat. Add shallots and garlic, and cook 2 minutes, or until softened. Stir in crushed red pepper flakes. 3

Add arugula to pot with broth or pasta-cooking water, sun-dried tomatoes, and season with salt and pepper, if desired. Cook 2 minutes, or until arugula is limp but still bright green. Stir in beans, and cook 1 minute, or until heated through. Add reserved pasta, and toss gently to combine. Sprinkle with toasted pine nuts.

PER SERVING 521 CAL; 23 G PROT; 17 G TOTAL FAT (4 G SAT FAT); 69 G CARB; 36 MG CHOL; 553 MG SOD; 14 G FIBER; 4 G SUGARS

32 JULY/AUGUST 2016

vegetariantimes.com


advertisement

Fresh Finds A selection of promotions & events from our partners NOGII PALEO BARS

HelloFresh VEGGIE BOX

NoGii Paleo bars are formulated to appease even the fussiest palate. With “All-Natural” High Quality Organic ingredients, these bars are a convenient, NO compromise, on-the-go solution to your Paleo Diet. Available in three varieties. nogii.com/paleo-bars

Customers who subscribe to HelloFresh’s Veggie Box will be introduced to 40-60 types of fresh produce each month (depending on the season), 20-30 herbs and spices, plus alternative sources of protein from nuts, beans and legumes, to seitan, cheese and whole grains. It will introduce them to new recipes, ingredients, flavors and cooking techniques to spice up their mealtime routine. hellofresh.com

REAL MATCHA DELICIOUSNESS Only 90 calories packed with 20 grams of whey protein from grass-fed cows. Non-GMO and Certified Gluten-Free. Includes naturally occurring EGCG and antioxidants. Made with real Japanese Matcha tea. For recipe ideas, visit us at biochem-fitness.com

WOODSTOCK – EAT BECAUSE IT’S GOOD!® Add some pizazz to your BBQ favorites this Summer with our WOODSTOCK® Organic Dijon Mustard! woodstock-foods.com

ONE OF THE LARGEST FOOD & LIFESTYLE FESTIVALS IN NORTH AMERICA Good Food, Healthy Living. Don’t Miss Out! International Food Court; Talks by Health Experts; Vegetarian Food Demos; Live Music; Children’s Activities; Free Entry/Free Parking; Over 100 Vendor Booths. Chicago (Lisle) Illinois. veggiefestchicago.org

IF YOU CARE PARCHMENT PAPER If You Care unbleached, FSC® certified, greaseproof papers are all natural for clean baking and cooking. Some baking papers contain heavy metals like chromium, but If You Care uses silicone derived from a natural element. No chlorine is used in production. Oven-safe up to 428 degrees F. ifyoucare.com


30 minutes

FET TUCCINE CAPRESE SERVES 6 30 MINUTES OR LESS

There’s no better way to showcase ripe, juicy summer tomatoes than with this sauce. Seeding the tomatoes takes only a minute or two and makes all the difference. It keeps the sauce sweet—the seeds can be slightly acidic—and prevents it from becoming too watery. 2 ½ lbs. ripe tomatoes, seeded and diced 2 Tbs. brown rice syrup 2 Tbs. balsamic vinegar 2 Tbs. thinly sliced basil 1 Tbs. chopped chives 1 Tbs. chopped Italian parsley 2 cloves garlic, minced (2 tsp.) 1 lb. fettuccine Basil sprigs, for garnish

1 Combine tomatoes, rice syrup, vinegar, basil, chives, parsley, and garlic in large serving bowl. Season with salt and pepper, if desired. 2 Cook pasta according to package directions; drain. 3

Toss pasta with tomato sauce. Season with salt and lots of freshly ground black pepper, if desired. Garnish with basil sprigs. PER SERVING 343 CAL; 11 G PROT; 1 G TOTAL FAT (0 G SAT FAT); 69 G CARB; 0 MG CHOL; 215 MG SOD; 4 G FIBER; 12 G SUGARS

34 JULY/AUGUST 2016

vegetariantimes.com


SMOKY CHIPOTLE PENNE WITH CORN AND TOMATOES SERVES 4 | 30 MINUTES OR LESS

Canned chipotles in adobo sauce, found in the Latin section of most grocery stores, add a smoky, spicy element to recipes like this pasta dish. Leftover chiles will keep in the fridge for a week or can be frozen for later use. 12 2 1 2 1 13 ⁄ 2 2

oz. penne pasta Tbs. olive oil, divided chipotle chile in adobo sauce, finely chopped cloves garlic, minced (2 tsp.) 4-oz. log goat cheese, crumbled, plus more for garnish cup chopped cilantro cups halved cherry tomatoes cups fresh or frozen corn kernels

ORZO WITH LEMONY LEEK SAUCE AND ASPARAG US SERVES 6 | 30 MINUTES OR LESS

Tender leeks are puréed with lemon and parsley for a cream-free creamy sauce that’s stirred into pasta and asparagus.

1 Cook pasta according to package directions. 2 Meanwhile, heat 1 Tbs. oil in skillet over medium-low heat. Add chile and

6

13

garlic, and sauté 1 minute. Stir in goat cheese and ⁄ cup water, and cook 3 to 5 minutes. Stir in cilantro and remaining 1 Tbs. olive oil.

2 2 1 16 ½ ½

3

Drain pasta, and return to pot. Add tomatoes, corn, and cheese sauce. Season with salt and pepper, if desired. Serve garnished with goat cheese crumbles, if desired. 1 2-CUP SERVING 527 CAL; 19 G PROT; 15 G TOTAL FAT (5 G SAT FAT); PER 1 ⁄ 79 G CARB; 13 MG CHOL; 411 MG SOD; 4 G FIBER; 8 G SUGARS

medium leeks, white parts only, halved lengthwise and chopped (6 cups) Tbs. lemon juice Tbs. parsley Tbs. olive oil oz. orzo pasta lb. asparagus, sliced into ½-inch pieces cup grated Parmesan cheese

1 Bring medium pot of salted water to a boil. Add leeks, and cook 10 minutes, or until tender. 2 Drain, and purée in blender with lemon juice, parsley, and oil. Set aside. 3

Cook pasta according to package directions. Add asparagus to pasta water during last 2 minutes of cooking.

4 Drain pasta and asparagus, and transfer to large bowl. Top with leek sauce and cheese. Season with salt and pepper, if desired, and serve. PER SERVING 385 CAL; 15 G PROT; 6 G TOTAL FAT (2 G SAT FAT); 70 G CARB; 6 MG CHOL; 221 MG SOD; 4 G FIBER; 7 G SUGARS

vegetariantimes.com

JULY/AUGUST 2016 35


30 minutes

B E T TE R-THA N-TA K EO UT PEANUT NOODLES SERVES 6 30 MINUTES OR LESS

This is one of those recipes that guests go crazy for. Try it on a bed of sliced cucumbers and tomatoes, or serve alongside roasted vegetables. We’ve given a range of chile paste amounts to use depending on how hot you like your food. 8 13 ⁄ 2 1½ 1–2 ½ 1 ¾ 3 2 4

oz. linguine cup low-fat creamy peanut butter Tbs. low-sodium soy sauce Tbs. rice wine vinegar tsp. chile paste with garlic (sambal oelek) tsp. sugar medium red bell pepper, cut into thin strips cup chopped, seeded cucumber green onions, sliced diagonally into ¼-inch pieces (about ¼ cup) Tbs. chopped cilantro lime wedges, optional

1 Cook linguine according to package directions. 2 Meanwhile, combine peanut butter, 1⁄ cup 4

water, soy sauce, vinegar, chile paste, and sugar in large bowl; whisk until blended. If sauce seems too thick, thin it with a little water—it should have the consistency of cream.

3 Add linguine, bell pepper, cucumber, and green onions, and toss well. Sprinkle with cilantro. Serve with lime wedges, if desired. PER SERVING 234 CAL; 9 G PROT; 8 G TOTAL FAT (1 G SAT FAT); 33 G CARB; 0 MG CHOL; 270 MG SOD; 3 G FIBER; 4 G SUGARS

36 JULY/AUGUST 2016

vegetariantimes.com


promotion

Foundations

of Plant-Based —

Nutrition Join Director of Nutrition at Natural Gourmet Institute, Kayleen St. John, MS and RD, as she teaches you the fundamentals of plant-based cooking, giving you the secrets to make nutritious, balanced and delicious meals in your own home!

COURSE HIGHLIGHTS Perfect for beginners and advanced cooks alike! Starts with the basics and works through in-depth concepts and techniques. Each lesson includes thorough course materials featuring the latest research, interactive activities, video how-tos, recipes & quizzes to help get you the most out of the course. PHOTOS: COURTESY OF NATURAL GOURMET INSTITUTE

REGISTER FOR THIS ONLINE COURSE

TODAY!

Don’t miss this incredible opportunity to work with one of Natural Gourmet Institute’s leading instructors to advance your cooking.

Register Today! vegetariantimes.com/nutrition


out of the box

I

farmersâ&#x20AC;&#x2122; market

superstars

Roasted-Eggplant Pressed Picnic Sandwiches, p. 40.

38 JULY/AUGUST 2016

vegetariantimes.com


For a taste of what “seasonal” really means in the kitchen, turn to the cornerstones of farmers’ market offerings featured in these recipes

vegetariantimes.com

JULY/AUGUST 2016 39


out of the box

ROASTED-EGGPL ANT PRESSED PICNIC SANDWICHES SERVES 4

Market-fresh summer vegetables are piled inside a baguette that’s brushed with olive tapenade and homemade vinaigrette for make-ahead picnic sandwiches that get better as they sit. This is a great recipe to try with heirloom or unusual eggplant varieties. Sandwiches 1 medium eggplant, sliced into ¼-inch rounds (about 2 cups) ½ lb. green beans, trimmed 1 French baguette, halved lengthwise

2 ½ Tbs. tapenade olive spread ½ cup roasted red peppers, rinsed, drained, and cut into ½-inch strips 3 hard-boiled eggs, sliced

Vinaigrette ¼ cup olive oil 2 Tbs. red wine vinegar 1 Tbs. parsley, coarsely chopped 1 ½ tsp. shallots, coarsely chopped ½ tsp. Dijon mustard ½ tsp. sugar

1

To make Sandwiches: Preheat oven to 350°F. Coat baking sheet 4 Pull out most of soft white bread from centers of baguette halves. with cooking spray. Lay eggplant slices in single layer on baking Spread tapenade in hollow of bottom half. Brush with vinaigrette. sheet, and coat with cooking spray. Season with salt and pepper, if Spread green beans over tapenade, and press firmly. Lay red pepper desired. Bake 20 minutes, or until browned and tender, turning once. slices on top, followed by egg slices and eggplant.

2

Meanwhile, cook green beans in large pot of boiling, salted water 5 Brush inside of baguette top generously with vinaigrette, and set 5 minutes, or until tender. Drain and rinse under cold water. Dry well over eggplant slices. Press sandwich together, and tie with twine or wrap with paper towels. tightly in wax paper or plastic wrap. Chill 1 to 4 hours. Slice into 4 servings with serrated knife, and serve with any remaining vinaigrette. 3 To make Vinaigrette: Blend olive oil, vinegar, parsley, shallots, mustard, and sugar in blender until smooth.

40 JULY/AUGUST 2016

vegetariantimes.com

PER SERVING 410 CAL; 12 G PROT; 21 G TOTAL FAT (3 G SAT FAT); 42 G CARB; 159 MG CHOL; 854 MG SOD; 8 G FIBER; 6 G SUGARS


SUMME R SAL AD WITH FRESH HERB VI NAI G RET TE SERVES 4 30 MINUTES OR LESS

Use the vinaigrette recipe below as a template for all your summer salad dressings. The balance of herbs, shallots, vinegar, and oil is just right. Herb Vinaigrette 2 ½ Tbs. olive oil 2 Tbs. champagne or white wine vinegar 1 Tbs. fresh chopped herbs, such as tarragon, oregano, dill, cilantro, sage, and/or basil 2 tsp. chopped shallot 1 ½ tsp. Dijon mustard 1 tsp. honey, optional

ZUCCHINI AND FRESH GOAT CHEESE TART SERVES 8

Salad 4 cups arugula, washed and stemmed 2 cups fresh or frozen corn kernels (2 cups) 1 cup halved cherry tomatoes 1 small red onion, thinly sliced (½ cup) 2 oz. Pecorino Romano cheese, shaved with vegetable peeler

Prepared frozen puff pastry makes quick work of this elegant tart, which can be served warm or at room temperature. Take advantage of fresh farm-stand goat cheese for the filling. 2 Tbs. olive oil, divided 1 lb. zucchini, cut into ¼-inch rounds (3 cups) 10 oz. mushrooms, sliced (2 ½ cups) 2 cloves garlic, minced (about 2 tsp.)

1 tsp. chopped fresh thyme 2 Tbs. Madeira wine 1 sheet frozen puff pastry, thawed (half a 17.3-oz. pkg.) 3 oz. soft cheese, thinly sliced (½ cup)

1 Preheat oven to 350˚F. Line baking sheet with parchment paper. Heat 1 Tbs. oil in large nonstick skillet over medium-high heat. Add half of zucchini, and sauté 5 to 7 minutes, or until browned on both sides. Transfer to paper-towel-lined plate to drain. Repeat with remaining zucchini. Season with salt and pepper, if desired. 2 Add remaining 1 Tbs. olive oil to skillet. Sauté mushrooms 7 to 10 minutes, or until browned and liquid has evaporated. Stir in garlic and thyme, and cook 1 minute. Add Madeira, and sauté 1 minute more, or until liquid has evaporated. Remove from heat.

3 Place puff pastry on prepared baking sheet. Prick dough all over with fork, leaving ⁄1 2-inch border on all sides. Spread mushrooms over pastry inside border. Lay zucchini and cheese over mushrooms. Bake 20 to 25 minutes, or until edges are golden brown and cheese has melted. Let stand 5 minutes before slicing and serving.

1

To make Herb Vinaigrette: Whisk together all ingredients until smooth. Season with salt and pepper, if desired.

2

To make Salad: Combine arugula, corn, tomatoes, and onion in large serving bowl. Toss with vinaigrette. Sprinkle with cheese shavings, and serve immediately.

PER SERVING 157 CAL; 7 G PROT; 8 G TOTAL FAT (3 G SAT FAT); 19 G CARB; 10 MG CHOL; 244 MG SOD; 3 G FIBER; 5 G SUGARS

PER SERVING 204 CAL; 6 G PROT; 14 G TOTAL FAT (4 G SAT FAT); 14 G CARB; 8 MG CHOL; 349 MG SOD; 2 G FIBER; 2 G SUGARS

vegetariantimes.com

JULY/AUGUST 2016 41


out of the box

TUSCAN TOMATO AND BREAD SAL AD SERVES 4

A classic Italian bread salad gets a briny kick from olives and capers. The dish is especially beautiful when made with small, whole basil leaves and heirloom tomatoes. 1 small loaf French bread, cut into 1-inch cubes (4 cups) ¼ cup olive oil 3 cloves garlic, minced (1 Tbs.) 1 ½ lbs. tomatoes, diced (3 ½ cups) 1 medium cucumber, seeded and diced (1 cup) 1 small red onion, thinly sliced (½ cup) ¼ cup green olives, pitted and coarsely chopped ¼ cup small, fresh basil leaves or coarsely chopped fresh basil 2 Tbs. red wine vinegar 2 tsp. capers, drained and chopped 1 tsp. sugar ½ tsp. grated lemon zest

1 Preheat oven to 350°F. Spread bread cubes on baking sheet. Bake 15 to 20 minutes, or until golden brown. 2 Heat oil in small saucepan over medium-low heat. Cook garlic 2 minutes, or until fragrant. 3

Place all remaining ingredients in large serving bowl. Add olive oil mixture, and toss to coat. Season with salt and pepper, if desired. Let stand 20 minutes or up to 4 hours to allow flavors to develop. PER SERVING 260 CAL; 4 G PROT; 14 G TOTAL FAT (2 G SAT FAT); 29 G CARB; O MG CHOL; 266 MG SOD; 4 G FIBER; 7 G SUGARS

42 JULY/AUGUST 2016

vegetariantimes.com


PHOTO: ISTOCK/GORDANA JOVANOVIC

WATERMELON G RANI TA SERVES 4

Freezing watermelon juice with a sugar syrup intensifies the fruit flavors in this icy dessert. 13 ⁄ 1 1 3 2½

cup sugar small, fresh mint sprig 2-inch piece lime zest lbs. watermelon, cut into chunks Tbs. lime juice

1 Combine sugar, mint, lime zest, and 1 3 cup water in small saucepan. Bring ⁄ to a simmer over medium-high heat, and cook 1 minute, or until sugar has dissolved. Remove from heat, and cool. Strain, and remove mint and zest. 2 Purée watermelon in blender or food processor. Strain liquid. (You should have about 2 cups juice.) 3

OLIVE, WALNUT, AND ROSEMARY BUT TER MAKES 1

CUPS

If you think buttered corn on the cob is a little taste of heaven, just wait till you spread those steamed, grilled, or roasted ears with flavored butter. Also try this butter as a bread spread, a pasta sauce, or a garnish for vegetables and potatoes. 1 cup pitted kalamata olives, drained ½ cup chopped, toasted walnuts 2 cloves garlic, minced (2 tsp.)

Combine watermelon juice and lime juice in large bowl. Add sugar syrup and stir to combine. Pour into 9- × 9-inch baking tin, and freeze 45 minutes. Stir with fork. Continue to freeze 3 to 4 hours, stirring every ½ hour to fluff crystals and prevent granita from turning solid. Cover with plastic wrap, and freeze until dessert time. Scoop into bowls with fork or small spoon, and serve.

PER SERVING 100 CAL; 1 G PROT; O G TOTAL FAT (O G SAT FAT); 26 G CARB; O MG CHOL; 1 MG SOD; O G FIBER; 24 G SUGARS

1 Tbs. fresh rosemary, chopped ¼ tsp. ground black pepper 1 cup (2 sticks) salted butter, softened

1 Process olives, walnuts, garlic, rosemary, and pepper in food processor until finely chopped. Add butter and pulse until combined. Chill ½ hour, or until firm enough to shape into a log. 2 Place butter mixture on sheet of plastic wrap. Shape into log, and roll up in plastic. Chill until firm. Will keep in refrigerator up to 2 weeks, or in freezer 6 months. PER TEASPOON 27 CAL; 0 G PROTEIN; 3 G TOTAL FAT (2 G SAT FAT); 0 G CARB; 6 MG CHOL; 22 MG SOD; 0 G FIBER; 0 G SUGARS

vegetariantimes.com

JULY/AUGUST 2016 43


out of the box

shop smart

farmers’ market GUIDE

SUMMER SQUASH

TOMATOES

Choose Squash that feel firm, not soft or floppy. Look for little hairs standing up all over the skin—it means that the squash are very fresh. Store in the fridge. Use Lighten up homemade hummus by using half chickpeas, half steamed squash. Types to try Sunburst (pattypan) squash in casseroles; avocado squash in place of zucchini; baby squash roasted on the grill or in the oven.

Choose Tomatoes that feel heavy in your hand and don’t have soft spots. Store stem-side up on the counter—the cold of the refrigerator turns tomatoes mealy. Use Toss chopped tomatoes with hot pasta, olive oil, fresh herbs, and a splash of vinegar. Types to try Cherokee Purple and Green Zebra in summer salads; Patronage (a juicy, jumbo tomato) on sandwiches.

WATERMELON

CORN

Choose Fruit with dull (not shiny) skin. Store in the fridge or a cool, dark place. Use Make agua fresca by blending 4 cups cubed watermelon with 2 Tbs. lime juice and 1 cup water. Types to try Moon and Stars for its pretty purple rind; Sugar Baby for its picnic-perfect size.

Choose Ears with tight husks and silk that’s dry and pale brown, not wet or black. Store in the fridge, husks on. Wrap in plastic wrap if storing more than 24 hours. Use Stir raw kernels into guacamole, or add them directly to omelets. Types to try Red, black, and even green heirloom varieties and bi-color ears add wow to your summer cookouts.

BEANS Choose Plump, full-looking beans that are free of spots and wrinkles. Store in an airtight container or plastic bag in the fridge. Use Cook lima beans, pole beans, or fresh cranberry beans in the pod, sprinkle with salt, and serve like edamame as an appetizer. Types to try Buttery-flavored gigante beans in place of lima beans; European Soldier beans in salads and grain bowls.

I 44 JULY/AUGUST 2016

FRESH HERBS Choose Fragrant herbs, with no signs of wilting or insect damage. Store wrapped in a damp paper towel sealed in a plastic bag in the fridge, or on the counter in a glass of water like a bouquet of flowers. Use Make salsa verde by mixing equal parts chopped parsley, cilantro, and mint with olive oil, lemon juice, and minced jalapeño chile. Types to try Chocolate or pineapple mint and lemon verbena (shown above) in iced tea or fruit salads.

I vegetariantimes.com

PHOTOS THIS PAGE, CLOCKWISE: ISTOCK/PICTUREPARTNERS; ISTOCK:/JULES_KITANO; ISTOCK/MOSTAFA HEFNI; ISTOCK/ANNA YU; ISTOCK/LE DO; ISTOCK/KAAN ATES

Select produce like a pro with these shopping tips to find the superstars of your summer farmers’ market


PROBIOTICS NEVER TASTED SO GOOD...

Strawberry, Blueberry, Banana, Mixed Fruit. American HealthÂŽ chewable Acidophilus delivers 1 billion 9 microorganisms to help keep your microďŹ&#x201A;ora in balance.* Each wafer contains the â&#x20AC;&#x153;goodâ&#x20AC;? bacteria to help keep your digestive system feeling good all day, every day.* Support your digestive health*...delicious Chewable Acidophilus from American HealthÂŽ. 0Ä&#x161;/ĆŤ#++ ĆŤ$!(0$ĆŤ ) !ĆŤ/%),(!Ä´Ä&#x2039;

Ä&#x2018;ĆŤ!(%%+1/ĆŤ01.(ĆŤ.1%0ĆŤ(2+./ĆŤÄ&#x2018;ĆŤÄ ĆŤ%((%+*ĆŤ%+ÄĄ0%2!Ä&#x152;ĆŤ. 5ĆŤ1(01.!/ 9ĆŤÄ&#x2018;ĆŤ!(,/ĆŤ %*0%*ĆŤ%#!/0%2!ĆŤ!(0$Äľ Ä&#x2018;ĆŤ1,,+.0/ĆŤ,0%)(ĆŤ *0!/0%*(ĆŤ(*!ĆŤ* ĆŤ10.%!*0ĆŤ/+.,0%+*ľƍÄ&#x2018;ĆŤ.+)+0!/ĆŤ2!.((ĆŤ ))1*!ĆŤ!(0$Äľ AVAILABLE AT HEALTH, NATURAL FOOD AND VITAMIN SPECIALTY STORES.

Äľ$!/!ĆŤ/00!)!*0/ĆŤ$2!ĆŤ*+0ĆŤ!!*ĆŤ!2(10! ĆŤ5ĆŤ0$!ĆŤÄ&#x2039;ĆŤ$!/!ĆŤ,.+ 10/ĆŤ .!ĆŤ*+0ĆŤ%*0!* ! ĆŤ0+ĆŤ %#*+/!Ä&#x152;ĆŤ0.!0Ä&#x152;ĆŤ1.!Ä&#x152;ĆŤ+.ĆŤ,.!2!*0ĆŤ*5ĆŤ %/!/!Ä&#x2039;ĆŤ ^At time of manufacture ƍƍƍħƍƍƍįÄ&#x201A;Ä&#x20AC;Ä Ä&#x2021;ĆŤ)!.%*ĆŤ!(0$ĆŤ *Ä&#x2039;ĆŤĆŤĆŤÄ§ĆŤĆŤĆŤÄ Ä&#x2021;ÄĄÄĄÄ Ä&#x20AC;Ä Ä&#x2C6;

Learn more at AmericanHealthUS.com


veg lite

noodle

licious

All you need is a peeler to turn summer squash into light, luscious veggie-noodle dishes that showcase the ďŹ&#x201A;avors of the season

46 JULY/AUGUST 2016

vegetariantimes.com


RAW ZUCCHINI FET TUCCINE WITH MA R I N A RA S AUC E SERVES 6 30 MINUTES OR LESS

To give this marinara sauce a hit of rich, cooked flavor without turning on the stove, we’ve blended in softened sun-dried tomatoes. For a raw, vegan version of the entrée, simply omit the mozzarella and Parmesan. 1 ½ lbs. plum tomatoes, quartered 1 cup packed fresh basil leaves, chopped, plus sprigs for garnish 1 3 cup dry-packed sun-dried tomatoes, ⁄ softened in warm water, chopped 1 shallot, chopped (¼ cup) 4 Tbs. olive oil, divided 1 small zucchini 1 small yellow squash 8 oz. fresh mozzarella, diced 1 cup chopped walnuts Grated Parmesan cheese, optional

1

Pulse tomatoes, basil, sun-dried tomatoes, shallot, and 3 Tbs. oil in food processor, until sauce resembles finely textured salsa. Season with salt and pepper, if desired.

2 Peel zucchini and squash lengthwise on 4 sides into 1-inch-wide slices with vegetable peeler. Save soft centers for another use. Stack slices, and cut into 1 4-inch-wide strips. Transfer to bowl, ⁄ and toss with mozzarella, walnuts, and remaining 1 Tbs. oil. 3

Pour sauce into 6 shallow bowls, and top with squash mixture. Season with salt and pepper, if desired. Garnish with basil sprigs and Parmesan, if using. PER 1-CUP SERVING 320 CAL; 16 G PROT; 26 G TOTAL FAT (2 G SAT FAT); 14 G CARB; 590 MG SOD; 5 G FIBER; 7 G SUGARS

SQUASH PASTA SAL AD WITH VEGAN TWO-HERB PESTO SERVES 4 | 30 MINUTES OR LESS

Pesto is an ideal sauce for squash noodles because it sticks to the veggie strips and coats them with rich flavor. Here, the pesto is made using both cilantro and fresh basil, with Bragg’s Liquid Aminos standing in for Parmesan. 2 2 ½ ½ ½

medium-sized zucchini medium-sized yellow squash cup pine nuts cup cilantro cup fresh basil

3 2 4–5 2

Tbs. Bragg’s Liquid Aminos Tbs. lemon juice cloves garlic, peeled cups coarsely chopped tomatoes

1 Shave zucchini and squash into ribbons using vegetable peeler. 2 Purée pine nuts, cilantro, basil, liquid aminos, lemon juice, and garlic in food processor until smooth. Add tomatoes, and pulse until blended.

3 Toss squash ribbons with pesto. Season with salt and pepper, if desired. PER 1-CUP SERVING 171 CAL; 6 G PROT; 12 G TOTAL FAT (1 G SAT FAT); 15 G CARB; O MG CHOL; 506 MG SOD; 4 G FIBER; 8 G SUGARS

vegetariantimes.com

JULY/AUGUST 2016 47


veg lite

MARINATED ZUCCHINI NOODLES WITH CRUMBLED FETA SERVES 6

A lemony marinade lightly “cooks” thin strips of zucchini in this tender Mediterranean salad. You can sub other fresh summer herbs for the parsley and mint. For uniformly wide squash noodles, use a mandoline to thinly slice veggies. 3 2 1 13 ⁄ 2

Tbs. lemon juice tsp. grated lemon zest clove garlic, minced (1 tsp.) cup olive oil medium zucchinis, peeled into thin ribbons with a vegetable peeler (4 cups)

1 medium sweet onion, such as Vidalia or Walla Walla, thinly sliced (1 cup) ½ cup crumbled feta cheese 2 green onions, chopped (¼ cup) 1 Tbs. chopped fresh mint 1 Tbs. chopped fresh parsley

Whisk together lemon juice, lemon zest, and garlic in large serving bowl. Gradually whisk in oil. Season with salt and pepper, if desired. Add zucchini and onion, and toss to coat. Cover and marinate overnight, or up to 2 days. Serve sprinkled with feta, green onions, mint, and parsley. PER 1-CUP SERVING 149 CAL; 3 G PROT; 12 G TOTAL FAT (3 G SAT FAT); 9 G CARB; 11 MG CHOL; 252 MG SOD; 2 G FIBER; 5 G SUGARS

48 JULY/AUGUST 2016

vegetariantimes.com


Dig In! Bake and enjoy

your treats knowing they’re made with 100%

sun-sweetened

pure cane sugar that’s sustainably grown. Our sugar cane is grown with

earth-friendly care because we know what begins on our farm, ends at your table.

Earth Friendly. Uniquely Delicious. ©2016 Domino Foods, Inc .

For recipes and to learn more about how we are Sweet to Mother Nature, visit floridacrystals.com. fc2069 Dig In Ad_402_Spec.indd 1

12/21/15 11:03 AM


veg lite

ASPARAGUS AND SUMMER SQUASH LINGUINE WITH TEMPEH BOLOGNESE SERVES 4

Crumbled tempeh replaces ground meat in a quick bolognese sauce served over lightly cooked squash noodles. You can cook the sauce and the noodles a day ahead, and then reheat just before serving. Sauce 1 1 1 2 6 13 ⁄

Vegetable Linguine

medium-sized carrot, cut into chunks celery stalk, cut into 1-inch pieces small onion, cut into 8 pieces tsp. olive oil oz. tempeh, crumbled cup dry white wine

13 ⁄ cup unsweetened soymilk 2 cups canned diced tomatoes 4 tsp. tomato paste Pinch ground nutmeg 13 ⁄ cup fresh basil leaves, roughly torn, as garnish, optional

16 4 2 1

fat asparagus, trimmed large zucchini large yellow squash tsp. olive oil

1 To make Sauce: Pulse carrot, celery, and onion in food processor until finely chopped. Set aside. 2 Heat oil in large saucepan over medium heat. Add carrot, celery, and onion, and season with salt and pepper, if desired. Sauté 3 to 4 minutes, or until vegetables are softened. Stir in tempeh and wine. Simmer 3 to 4 minutes, or until until wine is almost evaporated, stirring occasionally. Add soymilk; simmer 4 to 5 minutes, stirring occasionally. Add tomatoes, tomato paste, and nutmeg, and season with salt and pepper, if desired. Bring to a boil; reduce heat to medium-low, and simmer 10 to 12 minutes, stirring occasionally. 

3 To make Vegetable Linguine: Peel asparagus into ⁄1 2-inch-wide strips with vegetable peeler (you should have 8 to 10 strips per asparagus). Peel zucchini and yellow squash into 3⁄4 -inch strips until you reach inner seeds. Halve strips lengthwise. Save centers of asparagus and squash for another use. 4

Bring 8 cups salted water to a boil in large saucepan. Add asparagus, zucchini, and yellow squash, and cook 2 minutes. Drain, and then plunge vegetables into bowl of ice water. Drain again, and pat dry with paper towels.

5 Heat olive oil in medium skillet over medium heat. Add vegetable strips, and sauté 1 minute, or until heated through. 6 To serve, divide Vegetable Linguine and Sauce among 4 wide, shallow pasta bowls. Garnish with basil, if desired. PER 1-CUP SERVING 220 CAL; 16 G PROT; 8 G TOTAL FAT (1 G SAT FAT); 28 G CARB; 510 MG SOD; 11 G FIBER; 8 G SUGARS

50 JULY/AUGUST 2016

vegetariantimes.com


JOIN THE MOVEMENT! Tampa - May 21st New Orleans - May 28th Austin - June 4th Phoenix - June 11th Las Vegas - June 18th YJ Live! San Diego - June 24-27th

Los Angeles - July 9th San Francisco - July 16th Portland - July 23rd Seattle - July 30th Vancouver - Aug 6th

Salt Lake City - Aug 13th Minneapolis - Aug 20th Chicago - Aug 27th Kansas City - Sept 3rd Denver - Sept 10th YJ Live! Estes Park - Sept 22-25th

follow the Tour at yogajournal.com/livebeyoga and #livebeyoga on social SUPPORTING PARTNERS


PHOTO: ISTOCK/ONDINE32

52 JULY/AUGUST 2016

vegetariantimes.com


GEAR GUIDE

VT’s

personal-care PRIMER By Tami Fertig

Ditch the harsh chemicals in favor of these all-natural (and cruelty-free) summer essentials READY TO EMBRACE the warm weather— sun, sweat, bugs, and all? Know that you don’t need to resort to chemical-laden personal-care products this summer. Here’s our guide to protecting yourself with safe and effective sunscreen, deodorant, insect repellent, and more.

vegetariantimes.com

JULY/AUGUST 2016 53


gear guide

Freshen Up

OUR PICKS

Protecting your skin from the sun is a must. Mona Gohara, MD, associate clinical professor of dermatology at Yale University, advises applying a broad-spectrum sunscreen with an SPF of 30 or higher before you step outdoors. Wary of chemical sunscreens? The American Academy of Dermatology considers them safe, but you can easily find chemicalfree alternatives: Mineral sunscreens, which typically contain zinc oxide or titanium dioxide, sit atop the skin and block the sun’s rays without being absorbed into your bloodstream, making them ideal for toddlers and kids. They may, however, be a little chalkier in texture and appearance, notes Gohara.

+

RECENT RESEARCH FINDS THAT OXYBENZONE—THE ACTIVE INGREDIENT IN MANY CHEMICAL SUNSCREENS— MAY DAMAGE CORAL REEFS WHEN WASHED OFF INTO THE OCEAN.

54 JULY/AUGUST 2016

1

2

3

BADGER SPF 30 TINTED ZINC OXIDE SUNSCREEN CREAM No more ghostlywhite sunscreen streaks! This tinted lotion blends in with most skin tones. $15.99/2.9 oz.; badgerbalm.com

THINKBABY SPF 50+ SUNSCREEN Not just for babies, this zinc oxide– based sunscreen works great for anyone with sensitive skin. $12.99/3 oz.; gothinkbaby.com

BLUE LIZARD AUSTRALIAN SUNSCREEN SENSITIVE SPF 30+ Need a sunscreen reminder? This cream’s bottle turns bright blue in UV light. $18.99/5 oz.; bluelizard.net

vegetariantimes.com

OUR PICKS

1

PRIMAL PIT PASTE JACKED-UP JASMINE NATURAL DEODORANT Just one little peasized scoop will keep you smelling like a flower. $8.95/2 oz.; primalpitpaste.com

2

SOAPWALLA CITRUS DEODORANT CREAM xpect a frostinglike t xture and pleasing g apefruity aroma. $ 4/2 oz.; s apwallakitchen.com

3

SCHMIDT’S LAVENDER + SAGE NATURAL DEODORANT The new stick version of this cultfave deodorant goes on super-smoothly. $8.99/3.25 oz.; schmidtsdeodorant .com

PHOTO, TOP LEFT: ISTOCKPHOTO/PIXDELUXE

Don’t Get Burned

On hot, sticky days, it may be tempting to reach for an antiperspirant. But holistic dermatologist Alan Dattner, MD, author of Radiant Skin from the Inside Out, cautions against overuse. “When antiperspirants stop sweating by coagulating protein in the sweat ducts, they inhibit a natural process of elimination,” he says. While there’s no proof that too much aluminum—the active ingredient in most antiperspirants—increases risk of disease, Dattner recommends playing it safe: Consider choosing an aluminum-free deodorant, and pack a washcloth and soap for a quick midday rinse to remove any odor and odor-causing bacteria. Working up a serious sweat? Look for sticks or jars with natural ingredients that absorb excess moisture, such as arrowroot powder or clay.


Bug Off Got mosquitoes in your neck of the woods? You don’t need to douse yourself with DEET—the chemical-based active ingredient in many insect repellents. “DEET is the gold standard and is safe for adults when used properly, but some natural ingredients like oil of lemon eucalyptus are very effective,” says Joshua Zeichner, MD, director of cosmetic and clinical research in dermatology at Mt. Sinai Hospital, in New York City. Indeed, studies show that oil of lemon eucalyptus works just as well as low concentrations of DEET, plus it’s the only plant-based repellent ingredient endorsed by the Centers for Disease Control and Prevention. (The effectiveness of other natural repellents, such as citronella oil, has not been as widely studied.) In addition to spraying yourself often, Zeichner suggests wearing long-sleeved shirts and pants, and light colors rather than dark ones, so that you can easily spot insects.

OUR PICKS

1

2

3

REPEL LEMON EUCALYPTUS INSECT REPELLENT You get 6 hours of protection against mosquitoes with this powerful repellent. $4.99/4 oz.; target.com

QUANTUM HEALTH BUZZ AWAY EXTREME This peppermint-scented spray wards off not just mosquitoes, but ticks and black flies, too. $8.99/4 oz.; quantumhealth.com

ALL TERRAIN HERBAL ARMOR NATURAL INSECT REPELLENT This sweat-resistant option uses botanical oils including soybean, citronella, and lemongrass. $9.99/4 oz.; allterrainco.com

Follow the Rules

We asked Mona Gohara, MD, associate clinical professor of dermatology at Yale University, to share her top tips for protecting your skin from the sun. DO

DO

DON’T

DON’T

apply sunscreen underneath clothing. If you know you’re going to get intense sun, protect exposed and unexposed skin. Don’t forget these oft-overlooked spots: scalp, ears, eyelids, and the tops of your feet.

protect yourself, even if it is cloudy, raining, or snowing outside. Check the website epa .gov/sunsafety for the UVindex forecast in your area.

forget to reapply sunscreen. Use a shotglass-sized dollop for your whole body every two hours, or more often if you’re swimming or sweating.

assume having dark skin prevents you from getting burned. “No one is immune to the damaging effects of UV rays,” says Gohara. “Everyone, regardless of skin tone, should protect themselves daily.”

Travel Kit

Planning a summer getaway? Pack these suitcase-friendly personal-care products. 1. All Terrain Lip Armor SPF 28 Refreshing, pepperminty lip protection. $2.99/0.15 oz; allterrainco.com 2. Kiss My Face Pure Olive Oil Bar Soap Just three basic ingredients in this fragrance-free bar: olive oil, water, and sea salt. $2.99/4 oz.; kissmyface.com 3. Yes to Cucumbers Daily Calming Moisturizer SPF 30 Does double duty as a facial sunscreen for people with sensitive skin. $14.99/1.4 oz.; yestocarrots.com 4. Badger After-Bug Travel Stick Soothing oatmeal-based balm for itchy bites. $6.99/0.6 oz.; badgerbalm.com

vegetariantimes.com

JULY/AUGUST 2016 55


VEG WORLD

Four health-giving retreats where amazing veg meals are part of the program

PROVENCE 56 JULY/AUGUST 2016

vegetariantimes.com


STOCK PHOTOS, CLOCKWISE FROM LEFT: MARKETPLACE: ISTOCK/OVERSNAP; WINE: ISTOCK/KOTKOA; FRUIT: ISTOCK/PETER BURNETT; OLIVES: ISTOCK/ ADAM SMIGIELSKI

The French Mediterranean region is a vegetarian paradise

Year-round outdoor markets offer Provenรงal cooks plenty of produce options.

vegetariantimes.com

JULY/AUGUST 2016 57


VEG WORLD

P I S S A L A DIÈ R E SERVES 6

This pizzalike Provençal tart was originally devised as a way to use extra bread dough. Recipe makes two 10-inch tarts. 3 4 3 2 5 1 ½ 20

1

Heat oil in large skillet over medium-low heat. Add onions, garlic, bay leaves, and thyme, and season with salt and pepper, if desired. Cover and cook 35 to 45 minutes, or until onions are very soft and turn pale golden brown, stirring occasionally.

2 Uncover pan, increase heat to medium, and cook 10 minutes, or until liquid has evaporated

and onions are brown, stirring occasionally. Discard thyme and bay leaves. Tbs. olive oil lbs. sweet onions, thinly sliced Place an inverted baking sheet on oven rack set in lowest position. Preheat oven to 450˚F. cloves garlic, minced (1 Tbs.) bay leaves Divide Quick Whole-Wheat Dough into 2 balls. Place 1 ball in center of 15-inch piece of sprigs fresh thyme parchment paper. Flatten into 10-inch circle. Repeat with second dough ball. recipe Quick Whole-Wheat Dough (p. 59) cup roasted red pepper strips Spread half of onions over dough circle, leaving 3⁄4-inch border. Arrange half of red pepper strips cured black olives, pitted and halved in crisscross pattern. Dot with half of olives. Repeat with remaining dough circle and toppings. Slide parchment papers with tarts onto baking sheet. Bake 10 minutes, or until crust is golden.

3 4 5

PER SERVING 370 CAL; 8 G PROT; 13 G TOTAL FAT (2 G SAT FAT); 57 G CARB; 0 MG CHOL; 620 MG SOD; 5 G FIBER; 16 G SUGARS

58 JULY/AUGUST 2016

vegetariantimes.com


TOFU NIÇOISE SAL AD SERVES 4 30 MINUTES OR LESS

Who needs tuna (the traditional protein in this iconic salad) when you have seasoned, baked tofu? This salad is so easy to assemble you could throw it together in minutes for a weekday lunch—as long as you steam the green beans beforehand. ¼ 1 1 18 ⁄ 6 4 2 ¼ 4 16

cup prepared low-fat Italian dressing Tbs. lemon juice clove garlic, minced (1 tsp.) tsp. freshly ground black pepper cups baby salad greens medium-sized tomatoes, each cut into 4 wedges 8-oz. pkgs. Italian-style baked tofu, cut into 8 slices each lb. baby green beans, steamed and chilled medium-sized white mushrooms, thinly sliced pitted, cured black olives

1

Whisk together dressing, lemon juice, garlic, and pepper. Let stand 10 minutes.

2 Divide salad greens among 4 large salad plates. Arrange 4 tomato wedges and 4 slices of tofu on top. Divide green beans equally among salads. Scatter on mushrooms and 4 olives each. Drizzle each with 1 Tbs. dressing. PER SERVING 260 CAL; 21 G PROT; 14 G TOTAL FAT (2 G SAT FAT); 17 G CARB; 0 MG CHOL; 830 MG SOD; 8 G FIBER; 6 G SUGARS

QUICK WHOLE-WHEAT DOUGH MAKES 2 10-INCH PIZZAS OR PISSALADIÈRES

This dough takes less than 2 minutes to mix and knead. If the dough is ready before you are, you can punch it down and let it rise again, or even make it ahead of time and refrigerate it, covered, overnight. Bring it to room temperature before shaping. 1 1⁄2 12 ⁄ 1 3 ⁄4 1

cups all-purpose white flour cup whole-wheat flour tsp. instant yeast tsp. salt Tbs. olive oil, plus more for greasing bowl

1

Combine both flours, yeast, and salt in food processor; pulse to combine. With motor running, add olive oil and 3⁄4 cup warm water (105–110˚F) through feed tube, and process 15 seconds, or until dough forms a ball.

2 Turn dough onto lightly floured work surface, and knead 1 minute, or until just smooth and manageable. Rub large bowl with olive oil. Place dough in greased bowl, and turn to coat. Cover with damp kitchen towel, and let rise in warm, draft1 2 hours, or until doubled. (Dough is ready when fingerprint on surface free place 1–1 ⁄ fills in slowly.) PER SERVING 177 CAL; 5 G PROT; 4 G TOTAL FAT (0 G SAT FAT); 29 G CARB; 0 MG CHOL; 247 MG SOD; 2 G FIBER; 0 G SUGARS vegetariantimes.com

JULY/AUGUST 2016 59


VEG WORLD

TOMATO-B A SI L TART INES SERVES 4 30 MINUTES OR LESS

C AM A R G UE R E D R ICE FARCIS SERVES 4

Farcis, or stuffed vegetables, are a Provençal specialty. Camargue red rice, a variety grown in the Camargue wetlands of Provence, has a similar taste and texture to North American wild rice. 4 ¾ ½ 1½

large yellow bell peppers cup pomegranate juice cup dried figs, stemmed and chopped cups cooked Camargue red rice or wild rice 1 cup diced yellow squash ½ cup crumbled feta cheese ½ cup chopped walnuts Olive oil, for drizzling, optional

vegetariantimes.com

1½ 1½ 1½ 1 3 4 1

1 Preheat oven to 400˚F. 2 Cut tops off peppers to use as lids. Scrape out seeds and ribs with knife.

3

Bring juice and figs to a simmer in large saucepan over medium heat.Cook 10 minutes, or until figs soften and juice reduces and becomes syrupy. Remove from heat, and stir in rice, squash, feta cheese, and walnuts. Fill peppers with mixture, and set in 9- × 13-inch 1 2 inch baking dish. Place tops on peppers. Add ⁄ water to pan, and cover with foil.

4 Bake 30 to 40 minutes, or until peppers are tender with slightly wrinkled skins and filling is hot. Drizzle with olive oil just before serving, if desired. PER SERVING 325 CAL; 14 G PROT; 10 G TOTAL FAT (1 G SAT FAT); 51 G CARB; 2 MG CHOL; 215 MG SOD; 9 G FIBER; 23 G SUGARS

60 JULY/AUGUST 2016

The base of these tartines— English muffins—is a nod to the British, whose love of the French Riviera turned the area into a resort destination in the nineteenth century. Added recipe bonus: English muffin halves are the same size and shape as a large beefsteak tomato slice. cups packed fresh basil leaves Tbs. grated Parmesan cheese Tbs. olive oil clove garlic, minced (1 tsp.) Tbs. nonfat plain yogurt English muffins, split large ripe tomato, thinly sliced

1

Blend basil, Parmesan cheese, olive oil, and garlic in food processor until well combined. Add yogurt, and process until smooth. Season with salt and pepper, if desired.

2 Preheat broiler. Place muffins on baking sheet. Broil 1 to 2 minutes, or until lightly toasted. Spread each half with basil mixture, and top with several tomato slices. Broil for 1 to 2 minutes, or until heated through. PER SERVING 203 CAL; 7 G PROT; 7 G TOTAL FAT (1 G SAT FAT); 29 G CARB; 2 MG CHOL; 354 MG SOD; 2 G FIBER; 0 G SUGARS


BROCCOLI AND CHEESE CRUS T L ES S QUI CHE SERVES 6

Take the crust off a quiche and what do you get? A low-cal pie that’s still just as luscious. This basic recipe works well with other vegetables and cheeses, too. 2 ½ 1 5 1¼ 1 2 4 2 ½ ¼ 18 ⁄ 1

tsp. olive oil cup thinly sliced onion clove garlic, minced (1 tsp.) cups broccoli florets cups low-fat milk cup shredded Swiss cheese tsp. Dijon mustard large egg whites, lightly beaten large eggs, lightly beaten tsp. salt tsp. ground black pepper tsp. ground nutmeg Tbs. grated Parmesan cheese

1

Preheat oven to 350˚F. Spray 9-inch pie pan with cooking spray.

2

Heat oil in large nonstick skillet over mediumhigh heat. Add onion and garlic, and sauté 2 minutes. Add broccoli, and sauté 1 minute. Spread mixture in pie pan.

3

Whisk together milk, cheese, mustard, egg whites, eggs, salt, pepper, and nutmeg in large bowl. Pour over broccoli mixture; sprinkle with Parmesan cheese.

4 Bake 40 minutes, or until top is golden and knife inserted in center comes out clean. Let stand 5 minutes before serving. PER SERVING 160 CAL; 14 G PROT; 9 G TOTAL FAT (4 G SAT FAT); 8 G CARB; 85 MG CHOL; 370 MG SOD; 2 G FIBER; 3 G SUGARS

vegetariantimes.com

JULY/AUGUST 2016 61


Five ingredients

sweet

SIMPLICITY

STOCK CREDIT EDIT

Cap off summer meals with these ultra-easy desserts

62 JULY/AUGUST /AUG GU 2016

vegetariantimes.com ntim s


F RE S H-F R U I T YO G U R T POP S MAKES 8 POPSICLES

Any summer fruit except watermelon, which has too high of a water content, will work in this recipe for healthy, colorful popsicles. 2 1 1 ¼ 2

cups low-fat vanilla yogurt tsp. vanilla extract Tbs. fresh lemon juice cup corn syrup or agave nectar cups fresh summer fruit, such as raspberries, pitted cherries, etc.

1

Place yogurt, vanilla, lemon juice, corn syrup, and 1 cup fruit in blender or food processor, and purée until smooth. Add remaining 1 cup fruit, and pulse 3 or 4 times, or until fruit is broken down into small pieces.

2

Pour mixture into eight 1 2-cup frozen-pop molds. Place ⁄ top on mold; insert wooden stick. Freeze at least 4 hours.

PER POP 100 CAL; 3 G PROT; 1 G TOTAL FAT (<1 G SAT FAT); 21 G CARB; 5 MG CHOL; 55 MG SOD; 1 G FIBER; 19 G SUGARS vegetariantimes.com

JULY/AUGUST 2016 63


Five ingredients

STRAWBERRY MILKSHAKES MAKES 2 SHAKES | 30 MINUTES OR LESS

Hot summer evenings call for something cool and light to round out a meal. Pre-frozen strawberries (fresh are best!) and soft tofu thicken this luscious concoction for a healthy milkshake you could even serve as a breakfast treat. 1 2 ½

cup frozen strawberries cups reduced-fat or non-dairy milk cup soft tofu, chilled

2 2

Tbs. frozen orange juice concentrate Tbs. ground flaxseeds or hemp hearts, optional

Place all ingredients, in order, in blender. Whirl until smooth and frothy. Pour into tall glasses. PER SERVING 206 CAL; 12 G PROT; 6 G TOTAL FAT (3 G SAT FAT); 27 G CARB; 18 MG CHOL; 131 MG SOD; 2 G FIBER; 23 G SUGARS

64 JULY/AUGUST 2016

vegetariantimes.com


B ER R Y-O R ANG E I CE M I LK SERVES 8

Pick up two baskets of fresh summer berries and make this lighter alternative to ice cream. 2½ 1 1 1 3 2

cups sugar cup orange juice Tbs. grated lemon zest Tbs. grated orange zest cups whole milk cups fresh or frozen berries

1

Bring sugar and orange juice to a boil in saucepan over medium heat. Add lemon and orange zests. Stir until sugar is dissolved; remove from heat, and chill.

2 Whisk together orange juice mixture and milk. Churn mixture in ice cream maker according to manufacturer’s directions, adding berries at the end once ice milk is thick and smooth. Serve immediately, or freeze until ready to serve.

1 2-CUP SERVING 320 CAL; 3 G PROT; 3 G TOTAL FAT (2 G SAT FAT); 71 G CARB; 10 MG CHOL; PER ⁄ 50 MG SOD; 1 G FIBER; 66 G SUGARS

vegetariantimes.com

JULY/AUGUST 2016 65


Five ingredients

F R OZ EN CRÈM E BRÛLÉES SERVES 4

This simple recipe is a great way to showcase the premium, small-batch ice creams sold at farmers’ markets and grocery stores during the summer.

down inner sides of saucepan to dissolve any sugar crystals that cling. Cook mixture 10 minutes, or until it begins to caramelize (swirl pot to brown evenly).

3

2

cups vanilla ice cream, slightly softened 2 ⁄3 cup granulated sugar 14 ⁄ cup evaporated milk Fresh berries or mint sprigs for garnish, if desired

1 Spread ⁄ cup ice cream into each of 12

4 oval ramekins. Freeze until firm.

2

Meanwhile, combine sugar and 1 3 cup water in saucepan, and bring to ⁄ a boil over medium-high heat, stirring to make sure sugar dissolves. Using pastry brush dipped in water, wipe

66 JULY/AUGUST 2016

vegetariantimes.com

Cook 1 to 2 minutes more, or until caramel is medium-brown. Remove from heat, and stir in 2 Tbs. water. Let cool 3 minutes, stirring occasionally. Stir in evaporated milk. Cool completely.

4 Spread thin layer of cooled caramel over ice cream in ramekins. Return to freezer until ready to serve. Garnish with fresh berries or mint sprig, if desired. PER SERVING 280 CAL; 3 G PROT; 8 G TOTAL FAT (5 G SAT FAT); 50 G CARB; 35 MG CHOL; 70 MG SOD; 0 G FIBER; 46 G SUGARS


GO URM E T S’MO R ES MAKES 12 S’MORES | 30 MINUTES OR LESS

You don’t need a campfire to make s’mores! Pull these out of the oven at your next summer get-together and you'll win raves from kids and adults alike. ½ 1 6 1 1 ¾

cup fresh raspberries tsp. sugar low-fat graham crackers, broken in half 4-oz. bar milk chocolate, broken into 1-inch pieces banana, thinly sliced on an angle cup Marshmallow Fluff

1 Preheat broiler. Toss berries with sugar in bowl, and let stand 10 minutes. 2 Place graham cracker halves on baking sheet, and top with chocolate pieces.

3

Set 2 or 3 banana slices over each of 6 s’mores. Top remaining s’mores with raspberries.

4 Spread 2 Tbs. Marshmallow Fluff over each s’more. Place 6 to 8 inches under broiler, and broil 1 1⁄2 to 2 minutes, or until chocolate is melted and fluff is toasty and browned. Serve immediately. PER SERVING (2 S’MORES) 283 CAL; 4 G PROT; 7 G TOTAL FAT (3 G SAT FAT); 51 G CARB; 4 MG CHOL; 177 MG SOD; 3 G FIBER; 30 G SUGARS

FRES H G RA P E TA RT SERVES 6 30 MINUTES OR LESS

This dessert takes only about 20 minutes to put together and can be made with various jams and summer fruits. Grapes, blueberries, apricots, and plums all work well. 1 1 1 2 1

sheet (half a 17.3-oz. pkg.) frozen puff pastry, thawed Tbs. sugar lb. seedless grapes, halved (2 cups) Tbs. apricot jam tsp. grated lemon zest

1

Preheat oven to 400°F. Open puff pastry on floured surface and roll out to 14- × 12-inch rectangle. Brush water 1 4 inch around edges and fold in to make border. ⁄

2 Sprinkle dough with sugar, and prick lightly with fork. Bake 10 to 15 minutes, or until crust is golden. Transfer to serving plate, and flatten pastry inside border with back of spoon to deflate.

3

Meanwhile, combine grapes and jam in saucepan. Bring to a simmer over medium-low heat, and cook 5 to 7 minutes, until grapes are warm and jam melts. Spread on pastry, and sprinkle with lemon zest. Serve warm or at room temperature. PER SERVING 230 CAL; 3 G PROT; 11 G TOTAL FAT (3 G SAT FAT); 32 G CARB; 0 MG CHOL; 189 MG SOD; 1 G FIBER; 17 G SUGARS

vegetariantimes.com

JULY/AUGUST 2016 67


EASY ENTERTAINING

Cheers to Summer

Celebrate the Fourth of July with an easy menu of updated American classics

STAR-SPANGLED TOFU KEBABS SERVES 8 | 30 MINUTES OR LESS

Fire up the grill for these sweet-and-spicy skewers that give veggie burgers a run for their money. Cherry preserves in the barbecue sauce give a nod to one of summer's most anticipated fruits. The grilled tofu cubes can also be served on warmed hot-dog rolls to soak up all the tangy sauce. 2 ⁄ 1 2½ 1

13

2

16-oz. pkgs. extra-firm tofu, cubed cup orange juice tsp. cornstarch Tbs. vegetable oil, plus extra for grill rack medium shallot, finely chopped

⁄3 ¼ ¼ ¼ 18 ⁄

cup cherry preserves cup ketchup cup cider vinegar tsp. cayenne pepper tsp. ground coriander

1

Wrap each tofu block in 2 layers of paper towels, and place on cutting board. Set dinner plate on top, and put 2 cans on plate. Let stand 15 minutes, then pat tofu dry. Meanwhile, soak 8 wood skewers in cold water.

2 Whisk together juice and cornstarch in bowl. Heat ⁄ Tbs. oil in saucepan over medium-low heat. Add 12

shallot and sauté 3 to 5 minutes, or until softened. Stir in preserves, ketchup, vinegar, cayenne, coriander, and orange juice mixture, and bring to a boil. Simmer 10 to 12 minutes, or until sauce is glossy, stirring frequently. Season with salt and pepper, if desired. Set aside.

3

Brush grill rack with oil, and preheat grill. Thread tofu cubes on skewers. Brush tofu with remaining oil. Season with salt and pepper, if desired.

4 Grill tofu 6 to 8 minutes, or until cubes are browned, turning occasionally. Transfer to serving platter, and brush with sauce. Serve with remaining sauce on the side. PER KEBAB 224 CAL; 11 G PROT; 11 G TOTAL FAT (1 G SAT FAT); 23 G CARB; O MG CHOL; 166 MG SOD; 19 G SUGARS

68 JULY/AUGUST 2016

vegetariantimes.com


STAR-SPANGLED TOFU KEBABS [ P. 68 ] FIRECRACKER SLAW [ P. 70 ] vegetariantimes.com

JULY/AUGUST 2016 69


EASY ENTERTAINING

FIRECRACKER SL AW SERVES 8

For this colorful slaw, salting the cabbage draws out excess moisture, so your slaw won't be watery. The cider vinegar dressing holds up better at picnics and outdoor get-togethers than a cream- or mayonnaise-based dressing. 1 Tbs. kosher or coarse sea salt, divided ½ small head green cabbage (about 1 ¼ lbs.), thinly sliced ½ small head red cabbage (about 1 ¼ lbs.), thinly sliced 2 Tbs. mustard seeds 1 Tbs. vegetable oil ¼ tsp. chili flakes ½ cup cider vinegar ¼ cup sugar 1 tsp. Dijon mustard 1 red bell pepper, cut into thin strips (1 ½ cups) 1 yellow bell pepper, cut into thin strips (about 1 ½ cups) 1 large carrot, peeled and coarsely grated (1 cup)

1

Stir 1 ½ tsp. salt into green cabbage in large bowl. Stir 1 2 tsp. salt into red cabbage in other large remaining 1 ⁄ bowl. Refrigerate both salted cabbages 90 minutes.   Put mustard seeds, oil, and chili flakes in small skillet; cover and cook over medium-high heat 1 minute, or until mustard seeds start to pop, shaking constantly. Remove from heat and continue shaking pan until popping subsides. Transfer to bowl to cool. Whisk in vinegar, sugar, and Dijon mustard. Season with salt and pepper, if desired.

  2

3 Rinse cabbages under cold water, and squeeze out excess liquid. Drain. Combine cabbage, bell peppers, and carrot in large bowl. Add dressing, and toss to coat. Serve immediately, or store up to 1 day in refrigerator. PER 1-CUP SERVING 111 CAL; 3 G PROT; 2 G TOTAL FAT (<1 G SAT FAT); 20 G CARB; O MG CHOL; 148 MG SOD; 4 G FIBER; 13 G SUGARS

G REEN BEA N A ND RED P OTATO S A L A D SERVES 8

Green beans and potatoes are dressed with a mint-and-parsley pesto sauce for a satisfying salad that can be eaten hot or cold. For extra elegance, snap only the stem ends off the green and wax beans. 2 1 ½ 13 ⁄ 1 1 1 ¼ ½ 1¼ 1

Tbs. chopped walnuts cup packed fresh mint leaves cup packed fresh parsley leaves cup olive oil Tbs. chopped fresh ginger Tbs. fresh lemon juice clove garlic, minced (1 tsp.) tsp. sugar, optional tsp. salt lbs. red potatoes, scrubbed and halved lb. green beans, or ½ lb. green beans and ½ lb. wax beans, trimmed

1

Toast walnuts in small skillet 4 to 5 minutes over medium heat, or until nuts are fragrant, shaking pan frequently. Cool.

2 Purée walnuts, mint, parsley, oil, ginger, lemon juice, garlic, sugar, and salt in food processor or blender until smooth, stopping to scrape down sides of bowl once or twice. Transfer to bowl. Press plastic wrap onto surface of pesto to keep from turning brown, and let stand at room 1 2 hour, or up to 3 hours. temperature ⁄

3

Bring large pot of salted water to a boil. Add potatoes and cook 8 minutes. Add beans, and cook 4 to 5 minutes more, or until vegetables are tender. Drain.

4 Transfer vegetables to large bowl, and toss with pesto. Serve warm or at room temperature. PER 1-CUP SERVING 174 CAL; 3 G PROT; 10 G TOTAL FAT (1 G SAT FAT); 18 G CARB; O MG CHOL; 231 MG SOD; 4 G FIBER; 1 G SUGARS

70 JULY/AUGUST 2016

vegetariantimes.com


vegetariantimes.com

JULY/AUGUST 2016 71


EASY ENTERTAINING

F ROZ EN G I N S O U R S SERVES 8 | 30 MINUTES OR LESS

Muddling the lemon slices with the sugar in this revamped cocktail releases the oil from the skins for extra-lemony flavor that's not too sour. Blend drinks in two batches so there's plenty of room in the blender for the ice to chop evenly. 1 lemon, thinly sliced 1 ½ cups sugar 1 cup fresh lemon juice 1 ½ cups gin 8 cups cracked ice cubes Lemon slices and mint sprigs for garnish

1

Put lemon slices and sugar in nonreactive bowl. Mash together with back of wooden spoon 20 to 30 times. Stir in 1 cup water and lemon juice, and let stand 10 minutes, stirring occasionally to dissolve sugar. Strain.

2 Blend half of strained-juice mixture, ⁄ cup gin, and 4 cups cracked ice in blender 3

4

until smooth. Pour into 4 chilled glasses. Repeat with remaining ingredients. Garnish each glass with a lemon slice and mint sprig, and serve immediately. PER SERVING 264 CAL; 0 G PROT; O G TOTAL FAT (O G SAT FAT); 41 G CARB; 0 MG CHOL; 1 MG SOD; 0 G FIBER; 38 G SUGARS

72 JULY/AUGUST 2016

vegetariantimes.com


FR E E-F O R M S U MMER FR U IT PI E SERVES 8

This galette recipe can be made with 6 cups of any fresh fruit. The cornmeal crust has a rich golden color and a crisp texture.

Cornmeal Crust ¾ ¾ ½ 18 ⁄ 6 4

cup all-purpose flour, plus extra for sprinkling cup yellow cornmeal cup sugar tsp. salt oz. reduced-fat cream cheese, diced Tbs. (½ stick) unsalted butter, diced

Peach-Blueberry Filling 5

medium peaches, peeled, pitted, and sliced (about 5 cups) 1 ½ cups blueberries 1 3 cup sugar ⁄ 3 Tbs. fresh lemon juice 2 Tbs. cornstarch ¼ tsp. ground cinnamon

1

To make Cornmeal Crust: Pulse flour, cornmeal, sugar, and salt in food processor 2 or 3 times to combine. Add cream cheese and butter, and blend until dough resembles coarse meal. Add 3 Tbs. cold water, and pulse several times, or until dough comes together. Pat into a flat disk, wrap in plastic wrap, and chill 1 hour, or overnight.

2

Preheat oven to 425°F. To make PeachBlueberry Filling: Toss peaches, blueberries, sugar, lemon juice, cornstarch, and cinnamon in large bowl. Let stand 15 minutes, or until sugar is dissolved.

3

Place sheet of parchment paper on work surface, and sprinkle with flour. Roll dough into 12-inch 1 2 inch to create sides. Slide round. Fold in edge ⁄ parchment and dough onto ungreased baking sheet or pizza pan.

4 Spoon fruit into center of crust with slotted spoon. Discard juices. Bake 15 minutes. Reduce heat to 350˚F, and bake 20 minutes more, or until crust is crisp and brown. Cool 10 minutes. Slide pie from parchment onto serving plate. PER SERVING 319 CAL; 5 G PROT; 11 G TOTAL FAT (6 G SAT FAT); 52 G CARB; 31 MG CHOL; 123 MG SOD; 3 G FIBER; 29 G SUGARS

vegetariantimes.com

JULY/AUGUST 2016 73


Summer salad special

crunch time

From crisp greens to toothsome tomatoes, texture is what these summer salads are all about

74 JULY/AUGUST 2016

vegetariantimes.com


STRAWBERRY-WATERCRESS SAL AD WITH C R EAMY G O R G ONZO L A DRES S I NG SERVES 6 30 MINUTES OR LESS

Gorgonzola makes a tart, creamy dressing for a salad of tender lettuce, peppery watercress, and sliced berries. The optional toasted almonds provide both crunch and sweetness. Dressing ¼ cup Gorgonzola cheese, softened ½ cup low-fat plain yogurt 2 Tbs. fresh lemon juice 1 Tbs. vegetable oil

Salad 1 large head butter lettuce, torn into bite-sized pieces (8 cups) 4 cups watercress leaves 12 cups strawberries, hulled and sliced 18 large fresh mint leaves, thinly sliced ¼ cup toasted, slivered almonds, optional

1

To make Dressing: Pulse Gorgonzola cheese and yogurt in food processor. Add lemon juice and oil, and pulse until combined, adding 1 Tbs. water to thin, if necessary. Season with salt and pepper, if desired. Set aside.

2 To make Salad: Toss together lettuce, watercress, strawberries, and mint in bowl, and season with salt, if desired. Add Dressing, toss well, and arrange on salad plates. Garnish with toasted almonds, if using.

STRAWBERRIES PHOTO: ISTOCK/FLOORTJE

1 2-CUP SERVING 90 CAL; 4 G PROT; 6 G TOTAL FAT (2 G SAT FAT); 7 G CARB; 10 MG CHOL; PER 1 ⁄ 115 MG SOD; 1 G FIBER; 4 G SUGARS

vegetariantimes.com

JULY/AUGUST 2016 75


summer salad special

TO M ATO AND F R ES H FET T U C I N E S AL AD SERVES 4 30 MINUTES OR LESS

Most pasta salads are made with small shapes, but this one pairs long strands of fettucine with an assortment of tomatoes. 1 1 1 2 2 2 1 1 1 1 1 14 ⁄ ½

9-oz. pkg. fresh spinach fettuccine Tbs. olive oil Tbs. lemon juice Tbs. grated Parmesan cheese Tbs. chopped oil-packed sun-dried tomatoes tomatillos, thinly sliced plum tomato, diced heirloom tomato, cubed cup grape tomatoes cup cherry tomatoes cup pear tomatoes cup prepared sun-dried tomato vinaigrette cup pumpkin seeds

1

Cook pasta according to package directions. Drain, and cool under cold water. Transfer to bowl, and toss with oil, lemon juice, Parmesan, and sun-dried tomatoes.

2 Combine all remaining ingredients in large bowl. Divide fettucine among serving bowls. Top with tomato mixture, PER 2-CUP SERVING 310 CAL; 12 G PROT; 9 G TOTAL FAT (2 G SAT FAT); 48 G CARB; 45 MG CHOL; 60 MG SOD; 4 G FIBER; 3 G SUGARS

WARM POTATO SAL AD WITH RACLETTE CHEESE SERVES 8 30 MINUTES OR LESS

Raclette cheese is a mild, semi-soft cheese from the Swiss Alps, where it's usually melted and poured over potatoes. Here, we've tossed it with an assortment of warm potatoes for a similar flavor and feel. 1 1 1

lb. small fingerling, purple, and red-skinned potatoes Tbs. Dijon mustard Tbs. red wine vinegar

3 4 4

Tbs. olive oil shallots, chopped (½ cup) oz. raclette cheese, cut into cubes

1

Place potatoes in large pot, and cover with salted water. Bring to a boil. Reduce heat to medium-low, and cook 10 to 15 minutes, or until potatoes are tender. Drain.

2 Meanwhile, whisk together mustard and vinegar. Add oil, and whisk until smooth. Stir in shallots. 3 Cut potatoes into large cubes while still hot, using rubber gloves to protect your hands. Toss with dressing and cheese in large bowl, and serve. 1 2-CUP SERVING 155 CAL; 6 G PROT; 9 G TOTAL FAT (3 G SAT FAT); 12 G CARB; 16 MG CHOL; PER ⁄ 149 MG SOD; 1 G FIBER; 1 G SUGARS

76 JULY/AUGUST 2016

vegetariantimes.com


FA RM E R S’ MAR KET CORN SAL AD SERVES 6 30 MINUTES OR LESS

All of the ingredients for this ultra-summery salad can be picked up on your next trip to the farmers’ market. Sweet summer corn can be sliced right off the cob into the bowl. The mixture can also double as a chunky salsa to serve with chips.

6 1 2 1 3 1 1 1 ¼ 3

Tbs. olive oil, divided cup finely minced red onion tsp. chili powder tsp. ground cumin cups fresh corn kernels red bell pepper, diced (1 cup) green bell pepper, diced (1 cup) cup peeled, seeded, and diced tomatoes cup chopped cilantro Tbs. sherry vinegar

1

Heat 2 Tbs. oil in small skillet over medium heat, and cook onion 2 to 3 minutes. Add chili powder and cumin, and cook 1 minute more. Cool in bowl. Add corn, peppers, and tomatoes to onion. Fold in cilantro.

2 Whisk together remaining 4 Tbs. oil and vinegar, drizzle over salad, and toss to combine. Season with salt and pepper, if desired. PER 1-CUP SERVING 300 CAL; 4 G PROT; 27 G TOTAL FAT (3 G SAT FAT); 22 G CARB; 0 MG CHOL; 25 MG SOD; 4 G FIBER; 6 G SUGARS

vegetariantimes.com

JULY/AUGUST 2016 77


summer salad special

WHEAT BERRY SAL AD WITH CHICKPEAS AND G O L D E N RAI S I NS SERVES 8

At VT, we can’t get enough of hearty grain salads like this one, which can be served as a side dish or a light summer meal. When you cook the wheat berries ahead of time (say, the night before), the salad comes together quickly, too. Wheat Berry Salad 1 cup wheat berries 2 15-oz. cans chickpeas, rinsed and drained 2 small bulbs fennel, chopped (1 ½ cups) ½ cup golden raisins 4 green onions, thinly sliced (½ cup) 16 pitted large green olives, coarsely chopped 1 5-oz. bag arugula or baby spinach (6 cups) 3 oz. aged goat cheese, crumbled (¾ cup) ¼ cup shelled pistachio nuts, coarsely chopped Honey-Balsamic Dressing 3 ½ Tbs. balsamic vinegar 3 ½ Tbs. honey

1

To make Wheat Berry Salad: Bring 4 cups water to a boil in saucepan. Add wheat berries, reduce heat to low, and simmer, partially covered, 1 hour, or until grains are tender, adding more water as necessary. Cool in covered pan, then drain if necessary.

2

Toss together wheat berries, chickpeas, fennel, raisins, green onions, and olives.

3

To make Honey-Balsamic Dressing: Place balsamic vinegar and honey in small lidded jar, cover, and shake to combine.

4 To serve: Toss arugula with 3 Tbs. HoneyBalsamic Dressing in bowl. Toss wheat berry mixture with goat cheese, pistachios, and remaining dressing. Divide arugula among eight plates. Top with Wheat Berry Salad, and serve. PER 1-CUP SERVING 343 CAL; 13 G PROT; 9 G TOTAL FAT (3 G SAT FAT); 54 G CARB; 8 MG CHOL; 485 MG SOD; 9 G FIBER; 19 G SUGARS

78 JULY/AUGUST 2016

vegetariantimes.com


CHERRY-QUINOA SAL AD SERVES 6

Whether you use juicy Bing cherries or chewy dried cherries, this hearty grain salad is a satisfying combination of sweet, creamy, crispy, and crunchy. It’s great for picnics because the ingredients won’t get soggy in transit. ¼ 1½ 2 2 1 1 1 ¼ 3 2 2

cup sliced almonds cups quinoa, rinsed and drained cups spinach leaves cups fresh cherries, pitted and halved, or 1 cup dried cherries, chopped cucumber, peeled, seeded, and diced (about 1 ½ cups) 15-oz. can chickpeas, rinsed and drained small red onion, finely chopped (about ½ cup) cup plain low-fat yogurt Tbs. olive oil Tbs. fresh lemon juice cloves garlic, minced (about 2 tsp.)

1

Preheat oven to 350°F. Spread almonds on baking sheet, and toast 7 to 10 minutes, or until golden brown, shaking pan occasionally. Cool.

2

Bring 3 cups salted water to a boil in pot over medium-high heat. Stir in quinoa. Reduce heat to medium low, cover, and simmer 15 minutes, or until all liquid has been absorbed. Remove from heat and cool, covered, in pot.

PEACH-ARUGUL A SAL AD WITH GOAT CHEESE NUG G ETS SERVES 4 30 MINUTES OR LESS

Soft goat cheese balls rolled in chopped walnuts give a basic arugula salad restaurant-style flair.

3

Lay 5 or 6 spinach leaves flat on top of one another on cutting board. Roll tightly into cylinder, then slice into slivers. Repeat with remaining spinach.

4 ½ 1 2 2 5 2

4 Toss together almonds, quinoa, spinach, cherries, cucumber, chickpeas, and red onion in large bowl. Whisk together yogurt, olive oil, lemon juice, and garlic in small bowl. Pour over salad, and toss to coat. Season with salt and pepper, if desired. Chill 30 minutes to allow flavors to develop, then serve. PER 1-CUP SERVING 352 CAL; 11 G PROT; 12 G TOTAL FAT (1 G SAT FAT); 52 G CARB; 1 MG CHOL; 492 MG SOD; 8 G FIBER; 10 G SUGARS

oz. soft goat cheese cup walnuts, chopped small shallot, minced (2 Tbs.) Tbs. balsamic vinegar Tbs. olive oil oz. baby arugula (4 cups) medium peaches, sliced (3 cups)

1

Scoop teaspoon-sized balls of goat cheese with melon baller or small spoon. Roll cheese balls in walnuts until well coated. Set aside.

2 Combine shallot and vinegar in small bowl, and season with salt and pepper, if desired. Whisk in oil.

3

Combine arugula and peach slices in large bowl. Add vinaigrette, and toss to coat. Divide salad among 4 plates, and top each with 3 balls of goat cheese. PER SERVING 290 CAL; 9 G PROT; 22 G TOTAL FAT (6 G SAT FAT); 19 G CARB; 13 MG CHOL; 116 MG SOD; 3 G FIBER; 14 G SUGARS

vegetariantimes.com

JULY/AUGUST 2016 79


OUTDOOR COOKING

Smokin' Want to kick up your cook of flame-seared veggies t

g

? Add h

i h

k fl

good!

80 JULY/AUGUST 2016

vegetariantimes.com


RATATOUILLE WITH FRES H HERBS FIRE-UP-THE-GRILL VEGETABLE SAL AD SERVES 4

A basic balsamic vinegar–olive oil combination does triple duty here, seasoning grilled vegetables, wilting baby spinach leaves, and dressing this colorful warm-weather entrée. Feel free to replace the asparagus with zucchini or yellow squash (just slice them in half before grilling) or to add a bell pepper or two to the mix. On the off chance that you have leftovers, they taste great in a veggie sandwich or tofu scramble the next day. ½ 6 ¼ ¼ 3

cup balsamic vinegar Tbs. olive oil cup finely chopped fresh parsley cup finely chopped fresh basil cloves garlic, minced (1 Tbs.)

1 lb. asparagus, trimmed 2 medium-sized portobello mushrooms, stems removed 1 large red onion, cut into ½-inch rings (2 cups) 6 cups baby spinach leaves

1

Whisk together vinegar, olive oil, parsley, basil, and garlic in large, shallow baking dish. Season with salt and pepper, if desired. Add asparagus, mushrooms, and onion, and toss to coat. Cover with plastic wrap and let stand at room temperature 30 minutes. Place spinach in large serving bowl; set aside.

2

Coat grill or grill pan with oil or nonstick cooking spray. Preheat to mediumhigh heat.

3

Drain asparagus mixture, reserving marinade. Grill vegetables 6 to 8 minutes, or until tender and lightly charred, turning occasionally. Transfer to cutting board. Cool 2 minutes, and cut into bite-sized pieces.

4 Add grilled vegetables to spinach. Transfer reserved marinade to small saucepan, and bring to a boil. Remove from heat. Pour over salad mixture. Toss salad with hot marinade, using tongs. Season with salt and pepper, if desired. PER 1-CUP SERVING 285 CAL; 5 G PROT; 15 G TOTAL FAT (2 G SAT FAT); 21 G CARB; 0 MG CHOL; 203 MG SOD; 6 G FIBER; 8 G SUGARS

SERVES 6

In Provence, ratatouille can be served hot, at room temperature, or even chilled. Traditional ratatouille is simmered on the stove—here, we've grilled the veggies so they retain their shape and can be seasoned with fresh parsley and basil. ¾ 1 3 3 1 ¼ ¼ ¼

cup balsamic vinegar medium eggplant, sliced ½-inch thick large red bell peppers, cut into quarters medium zucchini, halved lengthwise medium onion, sliced into ½-inch rings cup parsley, chopped cup basil, chopped cup pine nuts

1

Put vinegar in small saucepan and bring to a simmer over high heat. Reduce heat to medium, and cook 12 minutes, or until vinegar becomes syruplike and reduces to ¼ cup. Set aside.

2 Toss together eggplant, peppers, zucchini, and onion in large bowl, and season with salt and pepper, if desired. Let stand 30 minutes at room temperature, or refrigerate overnight. Pour off any liquid.

3

Heat grill or grill pan over medium-high heat. Spritz vegetables with cooking spray, and grill 2 to 3 minutes on each side, or until cooked through. Cool slightly, and chop into 1-inch pieces. Toss with parsley, basil, pine nuts, and balsamic syrup. Serve warm or chilled. PER 1-CUP SERVING 153 CAL; 4 G PROT; 5 G TOTAL FAT (5 G SAT FAT); 27 G CARB; 0 MG CHOL; 217 MG SOD; 7 G FIBER; 18 G SUGARS

vegetariantimes.com

JULY/AUGUST 2016 81


OUTDOOR COOKING

S PI C Y GRI L LED TO F U AND G REEN BEA NS SERVES 4 | 30 MINUTES OR LESS

An Asian-style sauce is used to flavor tofu cubes and fresh green beans in a hearty side dish, or when doubled, a fine salad supper. If you don't have mirin, rice, wine, or sake on hand for the marinade, you can substitute sherry, white wine, or white grape juice. 15 5 2 2 1 1 1 1 1

oz. extra-firm tofu Tbs. low-sodium soy sauce Tbs. toasted sesame oil Tbs. mirin, rice wine, or sake tsp. rice vinegar tsp. chili paste with garlic 5-oz. bag arugula lb. green beans, trimmed onion, halved and cut into slivers

1 Preheat grill or grill pan to medium-high. 2 Wrap tofu in paper towels, and squeeze gently to remove excess water. Pat dry. Slice into 3 pieces horizontally; cut each piece in half. Set aside.

3

Mix together soy sauce, sesame oil, mirin, vinegar, and chili paste in 9- × 13-inch glass baking dish. Add tofu, turn to coat, and let sit 15 minutes.

4 Spray tofu with cooking spray on all sides, and grill 4 minutes per side, or until brown and crusty. Arrange arugula on large serving platter, then arrange grilled tofu on top of arugula.

5 Meanwhile, add green beans and onion to remaining soy sauce mixture, and toss to coat. Grill beans and onion on perforated grill rack, 8 to 10 minutes, or until beans are tender and browned. Arrange beans and onion on top of tofu. Pour any remaining soy sauce mixture on salad. Serve. PER 1-CUP SERVING 260 CAL; 17 G PROT; 15 G TOTAL FAT (2 G SAT FAT); 17 G CARB; 0 MG CHOL; 530 MG SOD; 6 G FIBER; 6 G SUGARS

82 JULY/AUGUST 2016

vegetariantimes.com


GRILLED EGGPL ANT AND PEPPERS WITH FRESH TOMATOES SERVES 6

There’s no better way to cook eggplant than by grilling it—it becomes slightly crusty outside, meltingly moist inside. Serve over rice or on its own as a side dish. 2 red bell peppers Olive oil, for brushing vegetables 2 large eggplants, peeled and sliced 3⁄8-inch thick 2 tomatoes, seeded and diced 1 3 cup chopped green onions ⁄ ½ cup chopped fresh parsley ¼ cup chopped cilantro 2 Tbs. chopped fresh mint 2 large cloves garlic, minced ¼ cup lemon juice

1 Heat grill or grill pan to medium-high. 2 Grill whole red peppers 20 minutes, or until charred on all sides, turning occasionally. Place in bowl or paper bag, cover or close, and let stand 10 minutes to loosen skins. Working over bowl to catch pepper juices, remove skin, seeds, and stems, and discard all. Dice peppers, and set aside.

3

Brush oil onto one side of eggplant slices; place on grill, oiled-side down. Grill 5 to 7 minutes, or until tender and grillmarked. Oil tops, turn over, and grill 5 to 7 minutes more, or until tender. Transfer to cutting board, and chop.

4 Combine eggplant, peppers and juices, tomatoes, green onions, parsley, cilantro, mint, and garlic in large salad bowl, and toss to mix. Add lemon juice, and season with salt and pepper, if desired. Serve at room temperature. PER 1-CUP SERVING 100 CAL; 3 G PROT; 5 G TOTAL FAT (1 G SAT FAT); 15 G CARB; O MG CHOL; 10 MG SOD; 7 G FIBER; 7 G SUGARS

vegetariantimes.com

JULY/AUGUST 2016 83


LIGHT AND BRIGHT FOR SUMMER

23 seasonal, satisfying recipesâ&#x20AC;&#x201D;all under 300 calories!

1 JULY/AUGUST 2016

vegetariantimes.com

SPECIAL RECIPE SECTION


Yet another great thing about summer? It’s just so easy to eat well, thanks to the bounty of vibrant fruits and vegetables available everywhere, from the smallest roadside stand to the biggest city supermarket. We’ve put together a collection of our favorite low-cal recipes that make the most of the season’s best—and would also work great with any slim-down program.

BREAKFAST Apple, Carrot, Ginger, and Fennel Smoothie, p. 3 Anytime Pesto-Potato Frittata, p. 4 Arugula-Ricotta Omelet for One, p. 5 Blueberry-Beet Smoothie, p. 5

SNACKS Chewy Granola Bars, p. 6 Stovetop Smoker Eggplant Spread, p. 7 Basic Kale Chips, p. 7

SAL ADS Tabbouleh with Mint and Pistachios, p. 8 Nectarine and Watercress Salad with Tarragon-Raspberry Dressing, p. 9 Southwestern Salad with Avocado-Lime Dressing, p. 9 No-Mayo Potato Salad with Toasted Cumin, p. 10 Microgreen Salad with Strawberry-Lime Vinaigrette, p. 10

ENTRÉES Corn, Zucchini, and Green Chile Burritos, p. 11 Louisiana-Style Gumbo, p. 12 Spicy Bolivian Cabbage and Potatoes, p. 12 Farm-Stand Vegetable Skewers with Rosemary-Dijon Vinaigrette, p. 13 Spaghetti Squash with Summer Tomato Sauce, p. 13

DESSERT S

MICROGREEN SALAD WITH STRAWBERRYLIME VINAIGRETTE [ p. 10 ]

SPECIAL RECIPE SECTION

Cocoa-Dusted Candied Almonds, p. 14 Grilled-Plum Sundaes, p. 15 Raspberry Fool, p. 15 Avocado Ice Cream, p. 16 Raspberry-Lemonade Sorbet, p. 16 Peach and Prosecco Sorbet, p. 16

vegetariantimes.com

JULY/AUGUST 2016 2


LIGHT AND BRIGHT FOR SUMMER

BREAKFAST

APPLE, CARROT, G I N GE R, A ND FENNEL SMOOTHIE SERVES 2 30 MINUTES OR LESS

The refreshing bite of ginger in this fiber-rich smoothie will wake you up on the groggiest Monday morning. 1 sweet, crisp apple, such as Pink Lady or Honeycrisp, cored and sliced (1 cup) 1 cup sliced fennel bulb 2 medium carrots, peeled and roughly chopped (¾ cup) 2 Tbs. peeled fresh ginger slices 1 cup unfiltered apple juice 1 Tbs. fresh lemon juice Blend all ingredients in blender until smooth. PER SERVING 144 CAL; 2 G PROT; <1 G TOTAL FAT (<1 G SAT FAT); 36 G CARB; 0 MG CHOL; 63 MG SOD; 5 G FIBER; 24 G SUGARS

3 JULY/AUGUST 2016

vegetariantimes.com

SPECIAL RECIPE SECTION


ANY TIME PESTO-POTATO FRIT TATA SERVES 8

Sure, frittatas make wholesome and hearty breakfast or brunch fare, but did you know that leftovers can be packed into picnics and take-along lunches, too? Try serving room-temperature (or a little warmer) wedges like a quiche, or slide slices onto French bread for a sandwich filling. We’ve lightened up this frittata with extra egg whites, which are lower in calories than yolks and have no cholesterol. 3 1½ 1 1 2 2

Tbs. olive oil, divided lbs. red potatoes, cubed (3 cups) small onion, diced (1 cup) small red bell pepper, diced (1 cup) cups fresh basil leaves, parsley leaves, arugula, or watercress cloves garlic, peeled

2 2 6 3 ¼

Tbs. Dijon mustard Tbs. all-purpose flour large eggs large egg whites cup grated Parmesan cheese, optional

1 Heat 1 Tbs. oil in 9-inch nonstick skillet over medium heat. Add potatoes, onion, and bell pepper, and cook 15 minutes, or until potatoes and onion begin to brown, stirring often. Transfer potato mixture to large bowl, and season with salt and pepper, if desired; cool 10 minutes. 2 Meanwhile, place basil and garlic in food processor, and pulse until finely chopped. Add mustard and flour, and pulse until combined. Add eggs, egg whites, and Parmesan cheese, if using, and blend 1 minute, or until frothy. Stir egg mixture into potato mixture. 3 Wipe out nonstick skillet, and heat remaining 2 Tbs. oil in skillet over medium-low heat, swirling oil over bottom and up sides of pan. Spread potato-egg mixture into hot skillet, making sure potatoes are evenly distributed. Cover, and cook 10 minutes. Gently lift bottom and sides of frittata with spatula to allow uncooked egg mixture to reach pan. Cover, and cook 10 minutes more, or until frittata is brown and crispy on bottom and sides and mostly set in center. 4 Remove skillet from heat, loosen edges of frittata, and place large plate over skillet. Carefully invert frittata onto plate. Slide frittata back into skillet, uncooked-side down, cover, and cook 5 minutes more, or until both sides are browned and crispy. Transfer to serving plate to cool. Serve at room temperature. PER SERVING 200 CAL; 9 G PROT; 9 G TOTAL FAT (2 G SAT FAT); 21 G CARB; 159 MG CHOL; 268 MG SOD; 2 G FIBER; 2 G SUGARS SPECIAL RECIPE SECTION

vegetariantimes.com

JULY/AUGUST 2016 4


LIGHT AND BRIGHT FOR SUMMER

BLUEBERRY-BEET SMOOTHIE MAKES 1 SMOOTHIE

Precooked beets sold in vacuum packs in the refrigerated section of a wellstocked supermarket make quick work of this fiber-rich morning drink. If you have a high-speed blender (like a Vitamix), you could also use raw beets. ½ medium cooked beet, cut into chunks ½ cup fresh or frozen blueberries ½ cup nut, oat, rice, or hemp milk, or water ¼ avocado, cubed ½ Tbs. lime juice Raw honey to taste, optional 2 ice cubes Blend all ingredients in blender until smooth. PER 1 ½-CUP SERVING 134 CAL; 2 G PROT; 7 G TOTAL FAT (<1 G SAT FAT); 18 G CARB; 0 MG CHOL; 95 MG SOD; 5 G FIBER; 11 G SUGARS

ARUGUL A-RICOT TA OMELET FOR ONE SERVES 1 | 30 MINUTES OR LESS

A handful of arugula leaves are used as a peppery filling in this breakfast omelet that clocks in well under 200 calories. 1 egg plus 2 egg whites, or 2 whole eggs 1 small shallot, chopped (2 Tbs.)

1 oil-packed sun-dried tomato, finely chopped, plus ½ tsp. oil from jar

1 cup arugula 1 Tbs. low-fat ricotta cheese

1 Whisk egg and egg whites with 1 Tbs. water in small bowl. Season with salt and pepper, if desired, and set aside. 2 Place shallot, sun-dried tomato, and reserved oil in small nonstick skillet, and heat over medium heat. Sauté 2 to 3 minutes, or until shallot is softened. Add arugula, and sauté 2 to 3 minutes, or until leaves are wilted. 3

Pour in egg mixture, stirring to distribute arugula and tomato bits evenly. Reduce heat to medium-low, and cook 2 minutes, or until omelet begins to set. Dollop ricotta cheese on one side, and cook 1 to 2 minutes more, or until omelet is set. Fold over omelet to cover cheese and form half-circle. PER SERVING 167 CAL; 16 G PROT; 6 G TOTAL FAT (3 G SAT FAT); 6 G CARB; 191 MG CHOL; 234 MG SOD; <1 G FIBER; 2 G SUGARS

5 JULY/AUGUST 2016

vegetariantimes.com

SPECIAL RECIPE SECTION


SNACKS CHEWY G RA N O L A B A R S MAKES 25 SQUARES

These chewy, tender treats are perfect take-alongs for road trips, camping trips, and days at the park. 2½ 1 ½ ½ 2 ⁄3 ½ ½ 1 ½ ½ ¼ 2

cups old-fashioned rolled oats cup whole-wheat pastry flour tsp. baking soda tsp. salt, divided cup chopped dried apricots cup mini semisweet chocolate chips cup chopped walnuts cup packed light brown sugar cup maple syrup cup almond butter cup vegetable oil large egg whites

1 Preheat oven to 350°F. Coat 9- × 13-inch baking dish with cooking spray. 2

Combine oats, flour, baking soda, and ⁄ tsp. salt in bowl. Stir in apricots, chocolate chips, and walnuts.

14

3

Beat brown sugar, maple syrup, almond butter, oil, and egg whites with electric mixer until smooth. Stir in oat mixture.

4

Spread mixture in prepared baking dish, and pat down firmly. Sprinkle top with remaining salt. Bake 30 to 35 minutes, or until firm. Cool 20 minutes before slicing into bars. Unmold, and store in airtight container.

PER SERVING 202 CAL; 4 G PROT; 9 G TOTAL FAT (2 G SAT FAT); 29 G CARB; 0 MG CHOL; 97 MG SOD; 2 G FIBER; 14 G SUGARS

SPECIAL RECIPE SECTION

vegetariantimes.com

JULY/AUGUST 2016 6


LIGHT AND BRIGHT FOR SUMMER

STOVETOP SMOKER EGGPL ANT SPREAD MAKES 1   CUPS

Smoking vegetables in a stovetop smoker lets you infuse them with flavor without adding fat, oil, or calories. Here, home-smoked eggplant and caramelized onions come together for a tasty spread that’s perfect with whole-wheat pita chips. 1 ¾ Tbs. hickory or maple chips 2 Tbs. kosher salt 1 small Italian eggplant, cut into ½-inch-thick slices (14 oz.) 1 ½ Tbs. olive oil

½

medium yellow onion, finely diced (2⁄3 cup) 1 clove garlic, minced (1 tsp.) 2 Tbs. chopped parsley 1 Tbs. lemon juice Hot sauce, to taste

1 Prepare stovetop smoker with wood chips. 2 Sprinkle fine layer of salt on baking sheet. Place eggplant slices on salt, and salt eggplant tops. Let stand 15 minutes.

3

Rinse eggplant slices under cold water, and pat dry. Arrange eggplant slices on smoker rack (it’s OK if they overlap slightly). Smoke eggplant slices 25 minutes, or until tender. Remove from heat, leave covered, and cool to room temperature.

4

Meanwhile, heat oil in small skillet over medium heat. Add onion and garlic, and cook 10 minutes, or until onion is tender and lightly browned, stirring occasionally.

5

Chop cooled eggplant to coarsely puréed texture. Transfer to bowl, and stir in onion and garlic, parsley, lemon juice, and hot sauce. Season with salt and pepper, if desired. Serve immediately, or refrigerate up to 2 days.

PER 2-TBS. SERVING 33 CAL; 1 G PROT; 2 G TOTAL FAT (1 G SAT FAT); 4 G CARB; 0 MG CHOL; 196 MG SOD; 2 G FIBER; 1 G SUGARS

7 JULY/AUGUST 2016

vegetariantimes.com

SPECIAL RECIPE SECTION


LIGHT AND BRIGHT FOR SUMMER

SOUTHWESTERN SAL AD WITH AVOCADO-LIME DRESSI NG SERVES 8 30 MINUTES OR LESS

Think of this salad as a homemade version of those pre-packaged prepared salads you can find at the supermarket— only with a lot more of the good stuff and a lot fewer calories!

NECTARINE AND WATERCRESS SAL AD WITH TARRAGON-RASPBERRY DRESSING SERVES 4 | 30 MINUTES OR LESS

Adding fresh fruit to tossed salads makes them more filling and satisfying, without having to pile on calorie-laden extras like croutons and cheese. Salad

Dressing ¼ 2 1 2 2 ½ ¼

cup raspberry vinegar small shallots, cut into thin rings large nectarine, cut into chunks Tbs. olive oil tsp. fresh tarragon leaves tsp. salt tsp. ground black pepper

4 cups watercress 2 nectarines, halved and cut into ½-inch-thick slices 8 cherry tomatoes, halved (1 cup) ½ small cucumber, halved and sliced ¼ cup chopped toasted pecans, for sprinkling

1 To make Dressing: Pour vinegar over shallots in small bowl; let stand 10 minutes. 2 Place nectarine, oil, tarragon, salt, and pepper in blender. Drain vinegar into blender; reserve shallots. Purée nectarine-vinegar mixture in blender until smooth; season with salt and pepper, if desired.

3 To make Salad: Toss together watercress, nectarines, tomatoes, cucumber, and reserved

2 cups chopped romaine lettuce 1 ½ cups cooked pinto beans or one 15-oz. can pinto beans, rinsed and drained 1 cup grape tomatoes, chopped ½ cup fresh or frozen corn kernels ¼ cup chopped green onions ¼ cup chopped cilantro 1 ripe avocado ¾ cup prepared (not chunky) salsa ½ cup low-fat sour cream 3 Tbs. lime juice 4 drops Tabasco sauce, optional 1 3 cup crushed corn tortilla chips, optional ⁄

1 In salad bowl, combine lettuce, beans, tomatoes, corn, and green onions, adding cilantro on top. 2 Mash avocado in separate bowl, and whisk in salsa, sour cream, and lime juice. Season with hot sauce (if using), and salt and pepper, if desired. Pour dressing over salad, toss well, and top with crushed corn chips (if using).

shallots in large bowl. Drizzle with Dressing, and toss to coat. Sprinkle with pecans. PER 1-CUP SERVING 180 CAL; 3 G PROT; 12 G TOTAL FAT (1 G SAT FAT); 18 G CARB; 0 MG CHOL; 307 MG SOD; 3 G FIBER; 13 G SUGARS

9 JULY/AUGUST 2016

vegetariantimes.com

PER ½-CUP SERVING 115 CAL; 4 G PROT; 4 G TOTAL FAT (1 G SAT FAT); 16 G CARB; 3 MG CHOL; 196 MG SOD; 5 G FIBER; 3 G SUGARS

SPECIAL RECIPE SECTION


MI CROG RE EN SAL AD WITH STRAWBERRY-LIME VI NAI G RET T E SERVES 4

NO-M AYO POTATO SAL AD WITH TOASTED CUMIN SERVES 8

Nonfat Greek yogurt makes a tangy, better-for-you alternative to mayonnaise in this creamy potato salad. A hint of curry powder helps flavor the dressing.

This salad is all about its sweet, fruity vinaigrette, which is light enough to use with tender microgreens, but flavorful enough to stand up to leaves with peppery flavor like watercress or arugula. Vinaigrette 1½ 2 1 2 3

cups diced strawberries Tbs. white balsamic vinegar tsp. pure maple syrup tsp. lime juice Tbs. olive oil

Salad 5 2 ½ ½ 2 ¼ 1 1

large red potatoes (2 lbs.) Tbs. olive oil tsp. whole cumin seeds tsp. yellow mustard seeds cups nonfat Greek-style yogurt cup low-fat milk tsp. curry powder red jalapeño chile, finely chopped, for garnish, optional

1 Place potatoes in large saucepan, and cover with water. Bring to a boil. Reduce heat to medium-low; simmer for 20 minutes, or until potatoes are just tender. Drain, and return to pan. Cover with kitchen towel, and let stand 20 minutes. Cool; slice 1⁄4-inch thick. 2

Heat oil in skillet over medium heat. Add cumin and mustard seeds, and sauté 3 minutes, or until mustard seeds start to pop. Remove from heat.

3 Whisk together yogurt, milk, curry powder, and cumin seed mixture in large bowl. Add potatoes, and toss to coat. Season with salt and pepper, if desired. Chill 1 hour, or overnight. Garnish with chopped jalapeño, if using.

6 oz. microgreens and/or salad greens 12 snow peas, thinly sliced 2 radishes, thinly sliced Halved strawberries, edible flowers, and fresh herb sprigs, for garnish, optional

1 To make Vinaigrette: Combine strawberries, vinegar, and maple syrup in bowl. Let stand 30 minutes. Strain liquid into small bowl (keeping strawberries separate), and stir in lime juice and oil. Season with salt and pepper, if desired. 2 To make Salad: Toss together microgreens, snow peas, radishes, reserved strawberries, and 1⁄4 cup Vinaigrette in bowl. Garnish with halved strawberries, edible flowers, and fresh herb sprigs (if using). PER 2-CUP SERVING 105 CAL; 1 G PROT; 8 G TOTAL FAT (1 G SAT FAT); 9 G CARB; 0 MG CHOL; 11 MG SOD; 2 G FIBER; 5 G SUGARS

PER SERVING 145 CAL; 8 G PROT; 4 G TOTAL FAT (<1 G SAT FAT); 21 G CARB; <1 MG CHOL; 323 MG SOD; 2 G FIBER; 4 G SUGARS

SPECIAL RECIPE SECTION

vegetariantimes.com

JULY/AUGUST 2016 10


LIGHT AND BRIGHT FOR SUMMER

ENTRéES

CORN, ZUCCHINI, AND GREEN CHILE BURRITOS MAKES 4 BURRITOS | 30 MINUTES OR LESS

Bountiful summer zucchini makes a great filling for burritos when paired with fresh corn, black beans, and cheese. This veggie-laden burrito skips the rice to keep carbs and calories down. 2 tsp. vegetable oil 1 small onion, halved and sliced (1 cup) 1 medium zucchini, cubed

2 1 13 ⁄ 1 2

cloves garlic, minced (2 tsp.) cup fresh or frozen corn kernels cup cooked black beans Tbs. diced green chiles Tbs. chopped cilantro

2

cup shredded reduced-fat Monterey Jack cheese, divided 4 8-inch whole-wheat tortillas, warmed 4 Tbs. crumbled queso fresco, optional 1 lime, cut into 4 wedges

⁄3

1 Heat oil in large skillet over medium heat. Add onion and zucchini, and cook 8 to 10 minutes, or until zucchini is tender and onion begins to brown. Stir in garlic, then corn, beans, and green chiles; cook 5 minutes, or until heated through. Stir in cilantro, then stir in 1 3 cup Jack cheese. Season with salt and pepper, if desired. ⁄ 2

1 3 cup Jack cheese and 1 Tbs. queso fresco, if using, over filling. Divide zucchini mixture among warmed tortillas. Sprinkle remaining ⁄ Roll up tortillas, leaving one end open. Serve with lime wedges.

PER SERVING 299 CAL; 12 G PROT; 10 G TOTAL FAT (3 G SAT FAT); 41 G CARB; 14 MG CHOL; 379 MG SOD; 6 G FIBER; 6 G SUGARS

11 JULY/AUGUST 2016

vegetariantimes.com

SPECIAL RECIPE SECTION


LOUISIANA-ST YLE GUMBO SERVES 8

Gumbo gets its distinctive flavor and texture from roux, a mixture of flour and oil that’s cooked until it browns before the other ingredients are added. This version of the stew calls for carrots, parsnips, okra, and green beans, but you could use any vegetables you find at your local farmers’ market. ½ 13 ⁄ 1 1 3 1 2

cup vegetable oil cup flour small onion, chopped (1 cup) small green bell pepper, chopped (1 cup) stalks celery, chopped (1 cup) 28-oz. can diced tomatoes cups fresh or frozen green beans

3 1 1 1 1 1 ¼

carrots, sliced (2 cups) parsnip, diced (1 cup) cup fresh or frozen sliced okra, optional Tbs. ground cumin Tbs. paprika Tbs. dried oregano tsp. cayenne pepper

1

Stir together oil and flour in Dutch oven or heavy-bottomed pot until smooth. Cook over high heat 10 minutes, or until mixture (roux) turns a dark caramel color, stirring constantly.

2 Add onion, bell pepper, and celery, and cook 5 minutes, or until vegetables are softened. Stir in all remaining ingredients plus 4 cups water. Season with salt and pepper, if desired. Reduce heat to medium-low, cover, and cook 40 minutes, or until carrots are tender. PER SERVING 216 CAL; 3 G PROT; 15 G TOTAL FAT (2 G SAT FAT); 21 G CARB; 0 MG CHOL; 309 MG SOD; 6 G FIBER; 8 G SUGARS

SPICY BOLIVIAN CABBAGE AND POTATOES SERVES 8 30 MINUTES OR LESS

Think cabbage has to be soggy and bland? Think again. This fiery South American recipe will change your mind about the vegetable once and for all. Serve with steamed quinoa and a green salad. 8 cups shredded cabbage (1 small head) 1 ½ lbs. small red-skinned potatoes, cut into 1-inch chunks 2 Tbs. tomato paste 1 tsp. sugar 2 Tbs. olive oil 1 large onion, chopped (1 ½ cups) 1 small yellow or orange bell pepper, finely chopped (¾ cup) 5 Roma tomatoes, seeded and chopped ½ aji chile or Scotch bonnet chile, or 1 jalapeño, seeded and finely diced (2 Tbs.) 2 Tbs. lime juice ¼ cup coarsely chopped cilantro

1 Bring large pot of salted water to a boil. Drop cabbage in water, and blanch 5 minutes, or until crisp-tender. 2 Cook potatoes in boiling, salted water 5 to 7 1 2 cup minutes, or until tender. Drain, reserving ⁄ cooking water. Stir tomato paste and sugar into cooking water, and set aside. 3

Heat oil in Dutch oven or large saucepan over medium heat. Add onion and bell pepper, and sauté 5 minutes, or until soft. Stir in tomatoes, chile, and tomato paste mixture, and cook 5 minutes, stirring occasionally. Stir in cabbage and potatoes. Cook 5 to 6 minutes, or until cabbage and potatoes are heated through. Season with salt and pepper, if desired, sprinkle with lime juice and cilantro, and serve.

PER SERVING 137 CAL; 4 G PROT; 4 G TOTAL FAT (1 G SAT FAT); 25 G CARB; 0 MG CHOL; 199 MG SOD; 5 G FIBER; 7 G SUGARS SPECIAL RECIPE SECTION

vegetariantimes.com

JULY/AUGUST 2016 12


LIGHT AND BRIGHT FOR SUMMER

SPAGHET TI SQUASH WITH SUMMER TOMATO SAUCE SERVES 4

The beauty of this recipe is its simplicity, which lets the incomparable flavor of really ripe summer tomatoes shine through. Spaghetti squash keeps the dish extra-light, but you could also use spaghetti or angel hair pasta.

FARM-STAND VEGETABLE SKEWERS WITH ROSEMARY-DIJON VINAIGRET TE SERVES 6

Nothing showcases the flavor of fresh-picked summer vegetables better than grilling them. The vinaigrette marinade and cooking method used here will work with any vegetable combination. Serve with cooked rice or whole grains to soak up any extra sauce.

1 2-lb. spaghetti squash, halved lengthwise and seeded 2 Tbs. olive oil, plus extra for drizzling 1 medium-sized red onion, thinly sliced 1 large zucchini, diced (1 cup) 4 medium tomatoes, diced (4 cups) ½ cup grated Parmesan cheese, optional 1 small lemon, sliced

1 Preheat oven to 350˚F. 2 Place squash halves cut-side down, in baking dish. Add ¼ cup water, and cover dish with foil. Bake 30 minutes, or until tender. Cool slightly.

3 Rosemary-Dijon Vinaigrette 4 4 2 2 1 2 ⁄3 2

Tbs. sherry vinegar Tbs. Dijon mustard small shallots, minced (3 Tbs.) Tbs. lemon juice Tbs. grated lemon zest cup olive oil Tbs. chopped fresh rosemary

Vegetable Skewers 6 small red potatoes, quartered 24 sugar snap peas 24 white or cremini mushrooms, stems removed 1 red bell pepper, cut into 1-inch pieces 1 red onion, cut into 1-inch pieces 1 medium yellow squash, cut into 12 rounds 1 medium zucchini, cut into 12 rounds ¾ cup Rosemary-Dijon Vinaigrette

1 To make Rosemary-Dijon Vinaigrette: Whisk together vinegar, mustard, shallots, lemon juice, and lemon zest in small bowl. Slowly whisk in olive oil until mixture thickens or emulsifies. Stir in rosemary, and season with salt and pepper, if desired. Set aside.

Meanwhile, heat 1 Tbs. oil in large skillet over medium-high heat. Add onion, and cook 3 minutes, or until onion is translucent. Add zucchini, reduce heat to medium, and cook 4 to 5 minutes, or until zucchini begins to brown. Add tomatoes, and salt and pepper, if desired. Reduce heat to low, and cook, uncovered, 10 minutes.

4 Scrape squash strands into bowl with fork. Toss with remaining 1 Tbs. oil. Divide squash among 4 bowls. Spoon vegetable mixture over top. Drizzle with more oil, if desired, and garnish with Parmesan cheese. Add lemon slices, and serve. PER SERVING 160 CAL; 3 G PROT; 8 G TOTAL FAT (1 G SAT FAT); 22 G CARB; 190 MG SOD; 5 G FIBER; 7 G SUGARS

2 To make Vegetable Skewers: Cook potatoes 3 minutes in large pot of boiling, salted water. Add sugar snap peas, and cook 1 minute more, or until sugar snap peas are crisptender. Drain vegetables, and rinse under cold water. Drain once more, and pat dry. 3 Toss potatoes, sugar snap peas, mushrooms, red bell pepper, red onion, yellow squash, and zucchini with ½ cup Rosemary-Dijon Vinaigrette. Cover, and refrigerate 1 hour, or overnight.

4

Preheat grill to medium-high heat. Thread vegetables onto 12 presoaked bamboo skewers, leaving ¼-inch space between each one to ensure even cooking.

5

Rub grate or vegetable grill topper with vegetable oil. Grill skewers 3 to 4 minutes per side, or until vegetables are slightly charred and soft. Season with salt and pepper, if desired, and drizzle with remaining ¼ cup Rosemary-Dijon Vinaigrette.

PER SERVING (2 SKEWERS) 267 CAL; 6 G PROT; 11 G TOTAL FAT (2 G SAT FAT); 38 G CARB; 0 MG CHOL; 128 MG SOD; 5 G FIBER; 6 G SUGARS

13 JULY/AUGUST 2016

vegetariantimes.com

SPECIAL RECIPE SECTION


desserts

COCOA-DUSTED CANDIED ALMONDS MAKES 2 CUPS

For those times when you need a sweet treat, these almonds are just the ticket, delivering protein, good fats, and fiber along with the sugar fix. Keep them on hand so you can grab a few instead of reaching for a candy bar. 3 Tbs. maple syrup 2 Tbs. light brown sugar, firmly packed 1 tsp. salt ¼ tsp. cinnamon 2 cups raw almonds 1 ½ Tbs. cocoa powder

1 Preheat oven to 325°F. Line rimmed baking sheet with parchment paper. 2 Combine maple syrup, brown sugar, salt, and cinnamon in saucepan, and bring to a simmer over medium heat. Add almonds, and cook 3 minutes, stirring constantly. Pour almonds onto prepared baking sheet in single layer. Bake 20 minutes, or until almonds are toasted and syrup has become dark brown, stirring occasionally to prevent burning. Stir to separate, then cool.

3

Place nuts in resealable plastic bag with cocoa powder, and shake to coat. Store in airtight container in cool place.

PER 2-TBS. SERVING 120 CAL; 4 G PROT; 9 G TOTAL FAT (<1 G SAT FAT); 9 G CARB; 0 MG CHOL; 147 MG SOD; 3 G FIBER; 5 G SUGARS

SPECIAL RECIPE SECTION

vegetariantimes.com

JULY/AUGUST 2016 14


LIGHT AND BRIGHT FOR SUMMER

RASPBERRY FOOL SERVES 4 30 MINUTES OR LESS

Fruit fools are English desserts that are usually made by folding fruit into whipped cream. In this recipe, Greek yogurt stands in for the whipped cream to keep things light and low-fat. 1 ½ cups fresh or frozen raspberries, plus more for garnish ¼ cup sugar 2 cups plain Greek-style nonfat yogurt 3 Tbs. honey ½ tsp. almond extract 2 Tbs. grated orange zest 2 Tbs. sliced almonds

1 Bring raspberries and sugar to a boil in saucepan. Simmer 10 minutes. Transfer to bowl, and chill 10 minutes. 2 Whisk together yogurt, honey, almond extract, and zest in bowl. Fold 1 ½ cups berry sauce into yogurt mixture, creating a marbled effect. Divide among tall glasses or bowls; garnish with almonds and leftover sauce. PER SERVING 207 CAL; 11 G PROT; 1 G TOTAL FAT (<1 G SAT FAT); 40 G CARB; 0 MG CHOL; 43 MG SOD; 4 G FIBER; 33 G SUGARS

G R I LLE D-PLUM S UNDA ES SERVES 4 | 30 MINUTES OR LESS

A touch of ginger and a stint on the grill bring out the sweetness in fresh plums for a fruity summer sundae. Vegetable oil, for brushing grill ¼ tsp. ground ginger 4 ripe plums, halved and pitted 1 1⁄3 cups vanilla ice cream 8 gingersnaps, crushed

1 Brush grill grates with oil, and preheat grill to medium. Sprinkle ginger over plum halves, and place on grill. Cook 10 minutes, turning once, or until soft and grill-marked. 2

1 3 cup vanilla ice cream and crushed gingersnaps. Place 2 plum halves in each bowl. Top with ⁄

PER SUNDAE 189 CAL; 3 G PROT; 8 G TOTAL FAT (4 G SAT FAT); 28 G CARB; 17 MG CHOL; 101 MG SOD; 1 G FIBER; 19 G SUGARS

15 JULY/AUGUST 2016

vegetariantimes.com


RASPBERRYLEMO NA DE S O R B ET MAKES 1 QUART

AVOC A DO I C E CR E A M MAKES 1 QUART

Desserts made by blending avocados with sugar and lime juice are common in Latin America. Here, we’ve rounded out the flavors with vanilla. 1 1 1 4 ½

cup sugar pinch salt vanilla bean, split ripe Hass avocados cup lime juice

1

Bring sugar, 1 cup water, and salt to a boil in saucepan; cook 1 minute, or until sugar dissolves. Remove from heat, and scrape seeds from vanilla bean into syrup (don’t worry if they stick together), then add vanilla bean to syrup. Cool; remove vanilla bean from syrup and reserve for another use.

2 Blend avocados 3 minutes in blender or food processor until very smooth. Add half of lime juice, and blend until combined. Add remaining lime juice, and vanilla syrup; blend until smooth. 3

Chill, then churn in ice cream maker according to manufacturer’s directions. Transfer to 1-quart container, and freeze. PER ½-CUP SERVING 262 CAL; 2 G PROT; 15 G TOTAL FAT (2 G SAT FAT); 35 G CARB; 0 MG CHOL; 25 MG SOD; 7 G FIBER; 26 G SUGARS

SPECIAL RECIPE SECTION

Sorbets let you get all the satisfaction of indulging in a sweet frozen treat without the fat and calories that come with ice cream. Extra-lemony and not too sweet, this is an easy sorbet to whip up yearround with frozen raspberries. 5 cups fresh or frozen raspberries 1 cup sugar ½ cup lemon juice

1 Purée raspberries in blender or food processor until no whole fruit remains. Press purée through fine sieve, and discard seeds. (You should have 2 cups.) 2 Stir together ½ cup water and sugar in saucepan. Bring to a boil, stirring to dissolve sugar. Remove from heat, and stir in lemon juice. Stir sugar mixture into raspberry purée. 3

Chill mixture in refrigerator, then churn in ice cream maker according to manufacturer’s directions. Transfer to 1-quart container, and freeze.

PER ½-CUP SERVING 141 CAL; 0 G PROT; 0 G TOTAL FAT (0 G SAT FAT); 35 G CARB; 0 MG CHOL; 1 MG SOD; 2 G FIBER; 29 G SUGARS

PEACH AND PROSECCO SORBET SERVES 6

No need to use an ice cream maker to churn up this elegant sorbet. A food processor can do the job just fine once the mixure is frozen in easy-to-chop chunks. 6 very ripe medium peaches (3 lbs.) ¼ cup sugar 4 ¼-inch-thick coins fresh ginger

2 Tbs. lemon juice 2 tsp. grated lemon zest 6 Tbs. Prosecco or white wine

1 Score an X on bottom of each peach. Place in bowl, and cover with boiling water. Let stand 10 minutes. Drain, and rinse under cold water. Remove skins and pits, and chop. 2 Bring peaches, sugar, ginger, lemon juice, and lemon zest to a boil in saucepan. Reduce heat to medium-low, and simmer 5 minutes, or until peaches are soft. 3

Remove ginger, transfer peach mixture to food processor, and blend until smooth. Cool.

4

1 2-cup silicone molds or muffin pan cups. Pour cooled sauce into six ⁄ Press plastic wrap over surface of molds to seal out air. Freeze 4 hours, or until completely solid, then transfer to freezer bag to store.

5 To make sorbet: Pulse frozen cubes and Prosecco in food processor until smooth. Transfer to freezer-safe container, and freeze until ready to serve. 1 2-CUP SERVING 121 CAL; 1 G PROT; 0 G TOTAL FAT (0 G SAT FAT); 28 G CARB; PER ⁄ 0 MG CHOL; 0 MG SOD; 3 G FIBER; 25 G SUGARS

vegetariantimes.com

JULY/AUGUST 2016 16


wise buys a gathering of unique products and services for healthy living and exceptional cooking.

To receive free information from these companies go to vegetariantimes.com/vegmarket

Unscented fragrance additives for women and men Dr. Cutler

VT

GET ATHENA PHEROMONES™ TO INCREASE YOUR ATTRACTIVENESS Published science proves this trade secret formula works for 74%. Created by Dr. Winnifred Cutler, the biologist who codiscovered human pheromones in 1986. From $98.50 for a 6 mo. supply. Free Shipping. Athena Institute, 1211 Braefield Rd, Chester Springs, PA 19425. “I love it! It brings all the fireworks.” Ann (TX)

VEGAN FRIENDLY ORGANIC WINE Share a glass of vegan-friendly wine from Frey Vineyards, America’s 1st organic winery. Made with no added sulfites, no animal byproducts (commonly used for fining). Also, gluten-free! We start with certified organic grapes and finish with no additives – the best of modern and traditional winemaking. Join the Frey Organic Wine Club and uncork the organic!

610.827.2200

800.760.3739

www.AthenaInstitute.com

FreyWine.com/near-you

DRINKING WATER SCAMS EXPOSED!

SWEETNESS THE WAY MOTHER NATURE INTENDED!

MILLIE SNYDER’S LEAN & LUSCIOUS

Free! Special report ($15.00 value) exposes water scams. Shocking truths revealed about alkalized, clustered, distilled, mineral, spring, filtered, bottled, well, reverse osmosis and more. Which one should you drink? We should consume about 2,920 glasses (182 gallons) every year . . . be waterwise . . . discover the best water!

Since 1984, Suzanne’s has been a manufacturer of natural and organic sweeteners. Retail products include Spreadable Fruits in 4 varieties, Rice Nectar including our Original Brown Rice syrups as well as Organic Maple, Chocolate and fruited versions. Organic favorites also include Organic Agave syrup, Organic Wildflower Honey, Molasses and Barley Malt.

Returning to the kitchen to create easy to follow recipes using readily available ingredients is an important right step from the Lean and Luscious Meatless collection of over 350 recipes. With delicious vegetarian fare at your fingertips, the Lean and Luscious collection offers uniquely different combinations to create many new favorite selections with tastes that will add smiles and do it again to each happy eater.

800.874.9028 ext 794

800.762.2135

304.541.6146

www.waterlies.info

www.suzannes-specialties.com

www.milliesnyder.com

VEGAN

SUPER ANGEL JUICER

WORLD’S FINEST EYE CREAM!

Enjoy fresh, enzyme-rich living juice. It’s perfect for leafy greens, vegetables, fruits, wheatgrass and more, featuring easy to clean, whisper quiet, high yield juicing, all stainless steel heavy duty construction.It comes with 10 year warranty. For more information, visit us online at: www.superangeljuicers.com EMAIL: info@superangeljuicers.com

Given a 5 star rating on Oprah’s iVillage, refreshing, anti-aging Airbrush Eye Refining Treatment hydrates, soothes, reduces crow’s feet and puffiness, and promotes collagen for younger, brighter looking eyes. 20% off! Code: 8VEG at:

MUSCLE NUTRIENTS MINUS THE MEAT Veg diets lack important nutrients for Optimal Muscle Health: B-12, Creatine, Carnitine, & Taurine. RareMyo contains 6 key muscle nutrients in 1 vegan capsule. Made in USA, No mega-doses, Gluten & Cholesterol Free, Ethically sourced, 100% Vegan. Buy just in time for Summer with 20% off New Customer Code: SAVE20

877.870.1004 714.731.0045

800.542.0026 OPEN 7 DAYS

888.398.6444

www.superangeljuicers.com

www.dremu.com

www.RareMyo.com


Green Corner

VitaClay Smart Organic Multi-Cooker because VitaClay nutrients and enzymes with an ancient secret–organic unglazed Zisha Clay. - Dr. Mike Fenster, Cardiologist, Professional Chef & Author

NO t Lead t Aluminum t Non-stick Chemicals

Slow Cooker, Rice Cooker, Stock Pot & Steamer. Plus a bonus Yogurt Maker… all in one! Visit us today for a free healthy cook book at

www.VitaClayChef.com Save 15% with Coupon Code Veggie15

YOUR SOURCE FOR 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!

vegetariantimes.com

Contact us to discuss your advertising options.

(303) 625-1625 • eregan@aimmedia.com HERBS & SUPPLEMENTS

www.AmeriHerb.com

“You’re not a number you’re a name.” Bulk Herbs & Spices • Same Day Shipping • No Minimums Call for a FREE Or write: Ameriherb Wholesale Catalog P.O. Box 1968 (800) 267-6141 Ames, IA 50010-1968

classifieds

Collection of Vegetarian Recipes

VEGETARIANTIMES.COM

The World’s LARGEST

Vegetarian Times is the only source and leading authority for the growing population of vegetarians and those who are trying to reduce their meat intake.


CAN’T LIVE WITHOUT IT

Native Angeleno, punk rock musician, culinary innovator This smoked vegetarian tartine, created by chef Dave Martinez, is made with olives, charred onions, and celery leaves.

This vegetarian chef layers flavors into his dishes to create surprising new tastes What spices do you use?

one of the most diverse cities in the United States. And his vegetarian cookery at the hip Elf Cafe reflects that legacy by featuring spices and other ingredients from around the world. “I was a punk rock musician,” says Martinez. “More of my friends were in jail than in college, so I thought maybe I should go back to school.” After attending culinary school, he worked with chefs in Europe, and then returned to Los Angeles. He heard about Elf, a vegetarian restaurant in his neighborhood. “I spoke to the owners about what they do, and they said, ‘We don’t use tofu or seitan.’ I thought, ‘Wow, this is interesting!’” recalls Martinez. “The ethos at Elf is a whole different process of cooking.” We caught up with the busy chef to hear more.

We don’t use black pepper at Elf. There are so many interesting peppers from the Mediterranean that complement dishes in their own way. There’s Aleppo pepper, which has properties that are completely different from Urfa pepper—which has a smoky, coffeelike flavor. I use the spice trinity of Aleppo, za’atar— which is made from green thyme; sesame seeds; and, depending on the region, cumin, oregano, or sumac—and the third is left unspoken.

What is your cooking philosophy?

What’s your go-to kitchen utensil?

Summer ingredients you love?

We only cook with purified water, use local ingredients, and serve clean, natural wine. Not only can I taste the difference, but it’s changed my palate. Now I can taste the difference in food that hasn’t been cooked in purified water.

A fish spatula—it’s a very thin metal spatula for cooking fish. Even though we don’t cook fish at Elf, it’s great for taking things like a giant mushroom out of a pan and keeping the sauce separate, to add later.

Some people get romantic about spring and summer fun, but as a chef I think: “Fava beans—awesome, I can’t wait!” When they’re ready, tomatoes are really nice. And also corn—have you ever had corn just picked that afternoon?

86 JULY/AUGUST 2016

vegetariantimes.com

Last year, we served grilled corn with charred green-onion sauce and romesco.

Favorite Elf menu item? Kofta, a Middle Eastern dish that usually features ground lamb. At Elf, we instead use huge king oyster mushrooms and marinate them in smoked paprika, cumin, coriander, and Urfa pepper, amongst other things—building layers of flavor. We sear the mushrooms, grill them to order, and then make a sauce of red wine, tomato juice, and herbs. We serve them over freekeh—a green cracked wheat—along with mint yogurt on a bed of confit lemon purée and orange-blossom dates. Also, on the plate are smoked red pepper hummus and crispy chickpeas. It’s a party on the plate, and your mouth is the guest of honor.

PHOTOS: ASTARA CALAS

DAVE MARTINEZ, 37, was born and raised in Los Angeles,






Q  

Q  Q  



SALADS, SIDES & SPREADS

Summer Salad with Fresh Herb Vinaigrette, p. 41 Tuscan Tomato and Bread Salad, p. 42 Olive, Walnut, and Rosemary Butter, p. 43 Marinated Zucchini Noodles with Crumbled Feta, p. 48 Tofu Niçoise Salad, p. 59 Firecracker Slaw, p. 70 Green Bean and Red Potato Salad, p. 70 Strawberry-Watercress Salad with Creamy Gorgonzola Dressing, p. 75 Tomato and Fresh Fettuccine Salad, p. 76 Warm Potato Salad with Raclette Cheese, p. 76 Farmers’ Market Corn Salad, p. 77 Wheat Berry Salad with Chickpeas and Golden Raisins, p. 78 Cherry-Quinoa Salad, p. 79 Peach-Arugula Salad with Goat Cheese Nuggets, p. 79 Fire-Up-the-Grill Vegetable Salad, p. 80 Ratatouille with Fresh Herbs, p. 81 Spicy Grilled Tofu and Green Beans, p. 82 Grilled Eggplant and Peppers with Fresh Tomatoes, p. 83

Q 

Q





Q  Q  Q 





Q  Q  

Q  Q  Q  

30 MINUTES OR LESS

LOW-CALORIE

LOW SATURATED FAT

GLUTEN-FREE



DAIRY-FREE

VEGAN

Recipe index



Q  

Q  Q  Q  Q  Q  Q  Q  Q  Q  Q   



Q  Q  Q  Q 











Q  Q  



Q  Q  Q  

Q  Q 



Q  Q 





Q  

Q  





Q  



Q  Q  Q  

Q  Q  Q  Q   Q  Q  



Q 

Q   

Q  Q 

Q  Q  Q  Q  Q  

ENTRÉES Q  Q   Q  Q   





Q  Q  

Q  Q   

Q  Q 





Q 

Q  Q  Q 















Q  Q  Q 



Q 

Q  Q  

Q  Q  Q 



Q  









Q  





Q  Q  Q  Q 

Q   

Q  Q  Q  Q  Q  Q  Q  Q  

Q  Q  

Q  Q  

Q  Q  





Q  Q  Q  







Q  Q  Q 







Q  



Q  Q  Q  Q  Q  Q 



Sriracha BBQ Tofu Pizza with Pepper Jack, p. 10 Emerald Udon Bowl with Edamame and Wilted Watercress, p. 32 Tortellini with Arugula, White Beans, and Pine Nuts, p. 32 Fettuccine Caprese, p. 34 Smoky Chipotle Penne with Corn and Tomatoes, p. 35 Orzo with Lemony Leek Sauce and Asparagus, p. 35 Better-Than-Takeout Peanut Noodles, p. 36 Roasted-Eggplant Pressed Picnic Sandwiches, p. 40 Zucchini and Fresh Goat Cheese Tart, p. 41 Raw Zucchini Fettuccine with Marinara Sauce, p. 46 Squash Pasta Salad with Vegan Two-Herb Pesto, p. 47 Asparagus and Summer Squash Linguine with Tempeh Bolognese, p. 50 Pissaladière, p. 58 Camargue Red Rice Farcis, p. 60 Tomato-Basil Tartines, p. 60 Broccoli and Cheese Crustless Quiche, p. 61 Star-Spangled Tofu Kebabs, p. 68 DESSERTS, DRINKS & BAKED GOODS

Q  Q  Q  Q  Q   Q  Q  

Q  Q  









Q  Q  Q   Q  Q  





Q  

Q 

Q  





Q  













Q

Q  Q  





Q

Q  Q  Q  

Q  Q

Q  Q  







Q 

Watermelon Granita, p. 43 Quick Whole-Wheat Dough, p. 59 Fresh-Fruit Yogurt Pops, p. 63 Strawberry Milkshakes, p. 64 Berry-Orange Ice Milk, p. 65 Frozen Crème Brulées, p. 66 Gourmet S’mores, p. 67 Fresh Grape Tart, p. 67 Frozen Gin Sours, p. 72 Free-Form Summer Fruit Pie, p. 73 Red, White, and Blue Berry Trifle, p. 88

vegetariantimes.com

JULY/AUGUST 2016 87


LAST BITE

SUMMER

S P E C TA C U L A R A make-ahead berry trifle is the answer to all your picnic needs RED, WHITE, AND BLUE BERRY TRIFLE SERVES 16

The festive colors of fresh berries turn this simple dessert into a showstopper. Using store-bought pound cake means you don't even have to turn on the oven or stove to make the trifle, though you may have to make room in the fridge for the bowl! 4 cups fresh or thawed, frozen strawberries, sliced, plus more for garnish 4 cups fresh or thawed, frozen blueberries, plus more for garnish ½ cup sugar ¼ cup lemon juice 3 cups low-fat vanilla yogurt 2 ⁄3 cup low-fat sour cream 1 tsp. vanilla extract 1 16-oz. fat-free pound cake or your favorite prepared pound cake 1 cup seedless raspberry jam

88 JULY/AUGUST 2016

vegetariantimes.com

1 Toss together strawberries, blueberries, sugar, and lemon juice in large bowl. Whisk together yogurt, sour cream, and vanilla in separate bowl. 2 Stand pound cake on side. Cut cake into 4 thin slices lengthwise. Spread first slice with 1⁄4 cup jam, and top with second slice. Continue with remaining slices and jam, and finish with jam layer atop cake. Cut reassembled cake into 1⁄4 -inch-thick slices. 3

Line bottom and sides of clear trifle dish or large glass soufflé dish or bowl with prepared cake slices. Spoon in half of fruit mixture. Top with half of yogurt mixture. Layer with remaining cake slices, and fruit and yogurt mixtures. Cover with plastic wrap, and chill 4 hours, or overnight, to allow trifle to set. Garnish with strawberries and blueberries just before serving.

PER SERVING 226 CAL; 4 G PROT; 3 G TOTAL FAT (1 G SAT FAT); 48 G CARB; 8 MG CHOL; 134 MG SOD; 1 G FIBER; 37 G SUGARS


CN Full_VT 0516


TODAY THERE’S COMFORT ZONE FROM SOLGAR.

© 2016 Solgar, Inc.

ow, “feel better” about the foods you eat... worry less about the foods you enjoy.* ant to enjoy your food in peace? Comfort Zone may help you do just that. Its 11 high-activity enzymes d balanced herbal blend help support your body’s natural digestive process.* So you can turn what y u eat into what you need… helping break down proteins, carbohydrates, and fats—even those foods y u may find hard to digest.* So help make peace with your digestion. Just one Comfort Zone capsule h every meal can make a real difference in your relationship with food.* * ese statements have not been evaluated by the Food and Drug Administration. his product is not intended to diagnose, treat, cure or prevent any disease.


11scsdc