Creamy Spinach-Artichoke Pasta

Secret Menu Creamy Spinach-Artichoke Pasta Print This

Serves: 4 Prep Time: 15 Minutes Cooking Time: 20 Minutes 20 Minutes

Rating: 5.0/5

( 1 voted )

Ingredients

• One 12-ounce package frozen chopped spinach, thawed (see Tip)
• 1 pound penne or rigatoni pasta (gluten-free if necessary)
• One 12-ounce vacuum-packed block extra firm silken tofu
• 1½ cups unsweetened nondairy milk (nut-free if necessary)
• ⅓ cup nutritional yeast
• ¼ cup vegan white wine
• ¼ cup lemon juice
• 3 tablespoons arrowroot powder
• 2 teaspoons garlic powder
• 2 teaspoons onion powder
• ¼ teaspoon cayenne pepper
• 1 tablespoon vegan butter
• One 14- to 15-ounce can artichoke hearts, rinsed, drained, and quartered if whole
• 2 garlic cloves, minced
• Salt and black pepper to taste
• Pepita Parmesan , optional

Instructions

1. Place the spinach in a clean kitchen towel. Wrap the kitchen towel around the spinach and twist to squeeze out all the extra liquid. Set the spinach aside.
2. Bring a large pot of water to a boil, add a bit of salt, and add the pasta. Cook the pasta according to the package instructions until al dente. Drain and set the pasta aside.
3. While the pasta is cooking, combine the tofu, milk, nutritional yeast, wine, lemon juice, arrowroot, garlic powder, onion powder, and cayenne pepper in a blender and blend until smooth. Set aside.
4. Melt the butter in a large shallow saucepan over medium heat. Add the artichokes and cook, stirring occasionally, for 3 to 4 minutes, until they begin to brown. Add the minced garlic and spinach and cook until heated through. Add the pasta and tofu mixture and stir, cooking until heated through. Add salt and pepper, then remove from the heat. Serve topped with Pepita Parmesan (if using). Leftovers will keep in an airtight container in the fridge for up to 3 days.

Notes

Tip: If you can’t find a 12-ounce package frozen chopped spinach, 10 ounces will also work, or you can thaw 1 pound and leave a little bit out.

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One of the best protein sources on earth, versatile tofu lends itself well to a variety of dishes and cooking methods because it absorbs the flavors of the food with which it is cooked. Also known as “bean curd,” tofu is curdled soy milk, extracted from ground, cooked soybeans, and made in a process similar to cheese. Tofu is available in two main types: regular (Chinese) and silken (Japanese). Both types come in three textures:soft, firm, and extra-firm, each of which lends itself well to various types of dishes.

Extra-firm regular tofu is the sturdiest of the two main types. The firm and extra-firm lend themselves to stir-fries and other dishes in which the tofu must retain its shape. Soft regular tofu is used in recipes where a softer texture is desired, such as in lasagna, where it functions like ricotta, but in which silken tofu would be too soft. Silken tofu, or “Japanese-style,” is used when the desired result is smooth and creamy, such as in smoothies, sauces, and puddings.

Tofu is most often packed in water-filled tubs, so, before using it in a recipe, it is essential to drain, blot, and press out the excess water. (It is not necessary to rinse it.) To squeeze tofu dry, cut the block into slabs and place the slabs on a baking sheet lined with paper towels. Weigh down the slabs with a baking sheet topped with heavy canned goods and let it sit for an hour.

Regular tofu can be frozen. Its texture will become chewy and more porous, which works well for marinating or sautéing. Freezing also makes tofu easier to crumble for use in recipes such as chili. To freeze tofu, cut the drained and pressed tofu into slices and either place in an airtight container or wrap it in plastic wrap. When needed for a recipe, thaw the tofu and squeeze again to remove excess water. Once defrosted, tofu should be used within two or three days. Freezing is a good way to preserve tofu, especially as the expiration date approaches. Frozen, tofu will keep for several months.

Photo:@EvergreenPlanet

Regular tofu is also sold as “marinated and baked” and can be used as it is without additional seasoning. You can find it in a variety of flavors, including lemon-pepper, Mediterranean, and teriyaki. It is firm and delicious and since it can be eaten right out of the package, I think of it as a protein-rich convenience food. Cube it and add to salads and stir-fries, or slice it and add to sandwiches and wraps.

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Whether you use refined, white cane sugar or a natural sweetener in your cooking is a matter of personal preference, though many people avoid refined sugar because some of it is filtered using charred animal bones. Another reason is that it’s devoid of nutritional value and difficult for the body to metabolize. In cooking, I prefer to use an unrefined sugar, or naturally processed granulated cane sugar, which is sold under various brand names, including Sucanat or Florida Crystals.

These can be substituted in equal measure for white table sugar, although they are a little darker in color than white granulated sugar and have a slight molasses flavor. If the filtering issue is important to you but you want to use a white granulated sugar, you can use beet sugar, which is more expensive than cane sugar, but does not use bone char for filtration.

Photo: @brittleighhhh

There are also some companies that make granulated cane sugar using other filtration methods. Since honey is not vegan, you’ll want a reliable substitute when a liquid sweetener is desired. Two good substitutes for honey are agave nectar and pure maple syrup, though maple will always add a bit of its distinct flavor to whatever you’re cooking. Both have a similar sweetness level as honey.

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Vegans have been around for thousands of years, and plant-based eating has been known by various names. Some people call the vegan diet “strict vegetarian,” but it is more accurately “pure vegetarian,” the original name and meaning of “vegetarian.” As the word “vegetarian” drifted to include eggs and dairy (lacto-ovo vegetarians), a new term was needed for the purists. “Vegan” was coined in 1944 by Donald Watson, founder of The Vegan Society in the U.K. As more people seek healthy alternatives to meat and dairy, vegans are the fastest growing segment because many vegetarians are now shifting to pure plant-based diets. People who choose vegan do so chiefly for three reasons: ethics, environment, and health, or a combination of all three.

Ethics

What do ethics have to do with what you eat for dinner? People who go vegan by way of conscience believe it is wrong to kill animals for food. Supporting that belief is clear proof, documented by responsible investigators, of the cruel conditions of factory farms and routine, inhumane slaughtering practices. The brutal evidence spans the fullspectrum of the beef, veal, pork, and poultry industries.

The commitment of ethical vegans doesn’t stop with diet, but extends to avoiding all animalrelated products, such as leather, silk, fur, and wool products. They even avoid products such as soaps and cosmetics that contain animal products, purchasing only those labeled “crueltyfree” or “vegan,” as well as avoiding products made by companies who use animal testing. (See Resources for books and Web sites containing more information on this aspect of veganism). In terms of ethics, choosing vegan food is choosing a diet of compassion.

Environment

Aside from the ethical and health issues, meat production has a well known deleterious effect on the environment, ranging from deforestation, to pollution, to the waste of fresh water. The fact is that meat production is the most inefficient and wasteful use of land and water one could devise. Over half of the water consumed in the United States is used for animal feed. The amount of water needed to produce an entire day of food for a human requires only a fraction of the water needed for the production of one pound of meat. Much of the rain forest being cleared in South America is not for human food but for feed for cattle for beef exports. The pollution from meat consumption is devastating and includes mountains of animal waste and chemical run-off that spoils the rivers, lakes, and oceans. The plant-based diet may become especially important in the light of the coming water crisis, which was acknowledged by the federal government in October 2007.

Health

Do you want to look younger, trim down, have clearer skin, and enjoy more energy? If this sounds like a pitch, it is. A well-balanced vegan diet that includes lots of fresh produce, beans, and whole grains, can actually improve health, beautify the skin, minimize the symptoms of seasonal illnesses, colds, and flu, and also provide more energy. Fresh whole foods are loaded with vitamins, nutrients, and, yes, even protein, as well as antioxidants, minerals, and calcium. At the same time, they contain no cholesterol and are low in saturated fats.

When I first began writing cookbooks back in the mid-1990s, it was difficult to find reliable research on the benefits of a vegan diet. Since then, dozens of books have been published by medical experts and researchers extolling the plant-based diet. Medical doctors such as Neal Barnard, Michael Klaper, John A. McDougall, Joel Furman, and others have written books and maintain informative Web sites (see Resources). Numerous food companies have placed their prepared vegan food products on grocery store shelves nationwide.

Vegan celebrities abound, too—some, such as Moby and Chrissie Hynde, even opened their own vegan restaurants. Actors such as Alicia Silverstone, Forrest Whitaker, Natalie Portman, and James Cromwell, among many others, as well as sports figures such as marathoner Scott Jurek, and scores of musicians, including the iconic Paul McCartney, know that a vegan diet will keep them healthier and looking younger. In 2008, popular vegan diet books made headlines, with Skinny Bitch by Rory Freedman and Kim Barnouin a runaway New York Times bestseller. That same year, author Kathy Freston’s Quantum Wellness became the inspiration for TV talk show host Oprah Winfrey to explore a vegan diet on her show and Web site.

The end result of a diet of animal products, fast foods, and processed ingredients has actually earned a name for itself—”lifestyle disease.” The long-term effect produces cardiovascular disease, stroke, diabetes, and cancer not only because of the inherent fat and cholesterol in meats and dairy products, but because of the artificial additives, hormones, and antibiotics regularly added to the animal feed to accelerate production. To keep healthy, vegans must learn to eat properly. If even the most committed vegan neglects to maintain a proper balance of nutrients, ill health can be the result—a diet of potato chips and celery may be vegan, but it’s never going to make you healthy. Poor health can occur particularly with people who choose to become vegan but don’t take the time to adapt their daily menu. As with any style of cooking, a common-sense understanding of basic nutrition is important.

Photo: @wcywendy77

The key for a plant-based diet is eating a variety of fresh vegetables, whole grains, legumes, nuts, seeds, and fruits each day, in order to acquire the nutrients necessary for good health, including protein, calcium, fat, and iron. The only elements of the vegan diet requiring supplements are omega-3s (obtained from ground flaxseed) and vitamin B-12. (You should check with your doctor regarding your personal nutrient needs.)

The post Why Vegan appeared first on Secret Menu.

To make plant-based cooking convenient and fun, equip your kitchen with a vegan pantry. In the list below, you will find a variety of items that are especially important for plant-based cooking. It includes beans, grains, pastas, and tomato products, along with ingredients such as tahini, salsa, peanut butter, and chutney, all of which add to your creativity in the kitchen. Certain perishable ingredients are vital to a vegan pantry. These include seeds, nuts, whole grain flours, and oils, which can turn rancid. So, after being opened, it’s best to get these out of the pantry and into the refrigerator.

Other ingredients to keep on hand are dried herbs, spices, vinegars, sea salt, and other basic seasonings, as well as baking items such as baking powder, baking soda, extracts, and thickeners. Fresh ingredients are also important to the list, so if you are not already in the habit, keep onions, celery, and carrots in the fridge drawer, along with fresh lettuce and other salad fixings, and a variety of vegetables and fruits.

Have on hand lemons, limes, garlic, fresh ginger, olives, and fresh herbs whenever available. Also keep handy tofu, tempeh, seitan, veggie burgers, and other products you may use such as vegan sour cream, vegan cream cheese, and vegan mayonnaise. There is no need to stock every item all the time, but choose the items you will regularly use, and purchase others as you need them.

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Take a few moments and do a self-assessment of how you currently eat.

1. Make a list of the meals you now eat. Become familiar with beans, seitan, and other plant-based protein and substitute them for meat in your favorite stews, chili, and soups.

2. Rethink vegetable side dishes: Add beans and/or grains to make a more substantial meal.

3. Avoid bleached grains and pastas—white bread and white pasta are nutritionally deficient—and focus on whole grains foods. Prepare more fresh vegetables to go with them.

4. Each week, prepare at least two or three new vegan recipes. Soon, you will have a full repertoire to rotate and keep your meals interesting.

5. Take a new approach to breakfast and lunch using soy milk on your cereal and making your sandwiches on whole-grain breads.

6. Keep a well-stocked pantry so you never have an excuse not to cook a great vegan meal.

7. When dining out, patronize restaurants that offer vegan options. Many Thai and Chinese restaurants prepare great tofu and vegetable dishes, and Indian restaurant menus contain wonderful bean and vegetable items (just be sure they omit ghee or yogurt). There are also vegan options in Italian, Mexican, Greek, Moroccan, and other cuisines

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Out For The Count of Monte Cristo

Secret Menu Odd name for a sandwich but definitely not an odd flavor.  This recipe’s got two parts to it – one is the filling and spread and 2nd is the french toast bagels. It may sounds complicated to make but in… Print This

Serves: 4

Rating: 5.0/5

( 1 voted )

Ingredients

• FOR FILLING AND SPREAD
• 1 tablespoon olive oil
• 12 ounces Moo-Free Seitan, cut into ½-inch strips (see recipe)
• 1½ cups sauerkraut, drained
• 2 tablespoons prepared horseradish, divided
• 1 tablespoon Dijon mustard, divided
• ¼ teaspoon black pepper
• Pinch of red pepper flakes
• 1 large avocado, peeled and pitted
• 2 teaspoons fresh lemon juice
• FOR FRENCH TOAST BAGELS
• ¼ cup cashews, soaked in water for 1 hour, then rinsed and drained
• ½ cup plus 2 tablespoons non dairy milk
• 2 teaspoons Dijon mustard
• 1 tablespoon sauerkraut juice
• 1 tablespoon white wine vinegar
• ½ teaspoon fine sea salt
• ⅛ teaspoon black pepper
• ¼ cup minced scallion
• 1 tablespoon all-purpose flour
• 1 teaspoon baking powder
• Canola oil, for cooking
• 4 bagels, cut in half

Instructions

To make the filling and spread: Heat the oil in a large skillet over medium-high heat. Add the seitan strips and cook until seared, 3 to 5 minutes. Add the sauerkraut, 1 tablespoon of the horseradish, 1 teaspoon of the mustard and the black pepper and red pepper flakes. Cook, stirring, for 4 minutes. For the spread, place the avocado, lemon juice, remaining 1 tablespoon horseradish, and remaining 2 teaspoons mustard in a small bowl. Mash with a fork until smooth.

 

To make the french toast bagels : Combine the cashews, milk, mustard, sauerkraut juice, vinegar, salt, and pepper in a blender. Process until smooth and then pour into a shallow dish. Stir in the scallion, flour, and baking powder. Heat ⅛ inch of oil in the skillet over medium-high heat. (These are prone to sticking, so add additional oil if needed.) Dip the bagels into the mixture, let the extra batter drip back down into the dish, and transfer to the skillet. Cook for 3 to 4 minutes on one side, or until browned. Cook the other side the same way. Place a bagel half on each plate and spread evenly with the  avocado mixture. Divide the seitan/sauerkraut mixture evenly among the bagels. Put the tops on and serve.

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The Incredible Green Sandwich

Secret Menu If you’re all about healthy eating, you can’t go wrong with the Incredible Green Sandwich. This sandwich is all about green things as you can see in the ingredients – avocados, spinach, sprouts, just to name a few. Print This

Serves: 8

Rating: 5.0/5

( 1 voted )

Ingredients

• 2 small ripe avocados, halved, pitted, and peeled
• 1 clove garlic, minced (optional)
• 1½ tablespoons minced scallion or 2 teaspoons chopped chives
• ½ teaspoon minced jalapeño, to taste (optional)
• 1½ tablespoons chopped fresh cilantro or parsley
• 1½ tablespoons fresh lime juice
• Salt, to taste
• Fruity extra-virgin olive oil, for drizzling (optional)
• 8 Green Monster rolls or bagels (see recipe), cut in half and toasted
• 3 cups fresh baby spinach
• 1 ounce favorite sprouts (snow pea, alfalfa, etc.)

Instructions

Mash the avocado with the garlic, scallion, jalapeño, cilantro, lime juice, and salt to taste.

Drizzle a little olive oil on each toasted roll half.

Spread a generous 1 tablespoon of guacamole over each roll half.

Top with a handful of spinach and then add a handful of sprouts.

Top with the other roll half, and serve.

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Pickled Red Cabbage & Onion Relish

Secret Menu Pickled Red Cabbage & Onion Relish Print This

Serves: 5 Cups Prep Time: 10 Minutes Cooking Time: 10 Minutes 10 Minutes

Rating: 5.0/5

( 1 voted )

Ingredients

• 2 cups apple cider vinegar, plus more if needed
• ⅔ cup brown sugar (or coconut sugar)
• 1 teaspoon salt
• 3 allspice berries
• 3 cloves
• 1 medium red onion, halved and very thinly sliced
• 3 cups shredded or very thinly sliced red cabbage

Instructions

1. Combine the vinegar, sugar, salt, allspice, and cloves in a small pot and bring to a boil. Once the sugar has completely dissolved, after about 1 minute, remove from the heat and set aside.
2. Pack the onion and cabbage in a large pickling jar or an airtight container. Pour the vinegar mixture over the vegetables. If the vegetables are not completely submerged, add more vinegar until they are. Seal the container and shake to fully combine. Refrigerate for 3 to 4 hours before using. Leftovers will keep in the fridge for 7 to 10 days.

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While most people are quick to tout all of the benefits of Veganism, there are several key disadvantages that are quite common. Some people are able to overcome these disadvantages easily, while others struggle immensely with the needed changes. Everything that occurs within the Vegan lifestyle is typically working to improve the overall quality of life, which can make it extremely complicated to get the most stubborn people to actually change. Vegan is not a lifestyle, which will typically permit very small changes, such a diet would be similar to vegetarian but not something that Vegan quite permits.

For the people who have a difficulty accepting vegan, there are several key reasons why the lifestyle tends to fail. It is not only difficult to find accurate information, but the changes that are required can be very unforgiving. Working to overcome these difficulties is possible, but it will require a large amount of effort, plus a great support network to help you through the difficult times.

Photo:@lelia_milaya

The biggest problem that most people have is giving up meat. This includes all meat, beef, pork chicken, fish, lobster, shrimp and so forth. This also includes meat products such as hot dogs and other similar foods as well. There is no place for meat in a vegan diet at all, unlike some vegetarian diets that permit some small amounts of meat as long as they fit certain guidelines. For someone who is used to eating steak and cheeseburgers, this can be a rather rude awakening and quite complicated to handle.

Another frequent disadvantage is the inability to eat dairy products. This includes milk, yogurt, cheese, and even the beloved summer favorite ice cream. Many people have grown up with such foods their entire life and trying to give them up entirely can be extremely difficult. There are of course some alternatives such as rice milk but these are typically a bit more expensive and does not have quite the same flavor that regular cowís milk would provide.

Aside from giving up specific types of food, a true vegan there are some other disadvantages as well. Clothing and other items made from silk and even leather are not permitted. This is due to the animals that are used to create leather as well as the silkworm, which is used to create silk fabric. There are of course other products such as alligator skin and other similar materials that are not permitted as well. If you are a true fashion maven, this might be an extremely hard adjustment to make.

Photo: @voss

Regardless of how difficult it might seem to become a true vegan every year more people change over to the lifestyle. It is important to note that if the idea of becoming a vegan sounds exciting for a short period of time then it might not be the change that you are looking for. Not everyone is suited to be vegan, but some people find great success with a vegetarian lifestyle instead. Picking the best solution for your needs is very important so that you can make some changes that you are actually thrilled and pleased with. With this in mind, it is very important to avoid rushing into any decisions so that you are fully aware of all of the changes that will be required of you, rather than shocked once they occur.

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