Vegetarian/Vegan

  • A Year in Food

    1. Super Natural Every Day by Heidi Swanson (Ten Speed Press; $23; heidiswanson.com/su pernaturaleveryday) // Swanson is something of a modern cookbook goddess. Super Natural Every Day is her third cookbook and arguably her best.

    Our editors pick their favorite cookbooks from 2011.
  • Clued In: An Interview With Alicia Silverstone

    In a world where image often trumps integrity, 33-year-old Alicia Silverstone is a breath of fresh air. The actress, best known for her starring role in Clueless, is a devoted vegan, environmentalist, and animal-rights activist—and has been for 11 years.

    Interview by Sarah Toland
  • Elimination Round

    For more years than she cares to remember, La Vaughn Kemnow, 73, of Chiloquin, Oregon, was plagued by unrelenting stomach ailments—heartburn, bloating, sharp pain—along with extreme mental and physical fatigue. Whatever virus or bug happened to be floating around, Kemnow would catch.

    Identify food intolerances with this easy diet.
    By Matthew Kadey, RD
  • Meet the Fakers

    Summer grilling season may be in full swing, but before you throw another burger or dog on the grill, now read this: According to the American Institute for Cancer Research’s Guidelines for Cancer Prevention, once you tip over the recommended max of 18 ounces of lean red meat per week, each additional 1.5 ounces increases your cancer risk by 15 percent.

    By Bryce Edmonds
  • Sweet Potato, Carrot, and Onion Dip

    1 pound sweet potatoes, scrubbed
    1 medium carrot, peeled
    and thinly sliced
    1/2 medium onion, peeled and thinly sliced
    1 tablespoon tahini
    1/2 teaspoon sea salt
    1/2 teaspoon curry powder
    1/4 teaspoon ground cumin

    1. Preheat the oven to 400 degrees. Wrap the sweet potatoes in foil, and roast for 50 minutes or until cooked through. Uncover, and let sit for 10 minutes. Remove the skin, and chop the potatoes into medium-size pieces.
    2. In a small saucepan, bring 1 cup of water to a boil. Add the carrot and onion, return to a boil, reduce the heat, simmer for 10 minutes. Do not drain; set aside.
    3. In a food processor, combine the sweet potato, the carrot-onion mixture with the cooking liquid, and the remaining ingredients. Puree until smooth. Refrigerate, covered, till ready to serve or for up to three days.

    nutrition info (per 1/4 cup): 63 calories; 0.9 g fat; 0.1 g saturated fat; 0 mg cholesterol; 1.2 g protein; 12.9 g

  • Grain and Vegetable "Meat" Loaf

    Weekly Recipe: 
    NonWeekly

    1 cup millet
    2 tablespoons tamari soy sauce
    1 1/2 cups soy granules
    1 tablespoon olive oil
    1 teaspoon minced garlic
    1 teaspoon minced shallots
    1 cup chopped onions
    1 cup chopped zucchini
    1/2 cup chopped red bell peppers
    1/2 cup white wine
    1 teaspoon ground coriander
    1/4 cup julienned fresh basil
    1/4 cup minced fresh parsley
    2 teaspoons of tamari soy sauce
    1 cup cooked brown rice
    1 1/2 cups cooked lentils, pureed
    2 tablespoons egg whites (from 1 egg)
    Sea salt to taste
    Freshly ground black pepper to taste

    1. Simmer the millet in 2-1/2 cups of water for 15 minutes. Remove from the heat, cover, and let stand for 20 minutes. Fluff the millet with a fork before using.
    2. Meanwhile, in another saucepan, bring 1 cup of water to a boil with the soy sauce. Add the soy granules. Remove the pot from the heat, and let it sit covered for 10 minutes. Fluff the granules with a fork before using.
    3. Preheat the oven to 350 degrees. In a nonstick skillet over medium heat, heat the olive oil. Add the garlic and shallots, and cook, stirring, until golden, about 1 minute. Add the onions, zucchini, and red peppers, and cook, stirring, for 4 to 6 minutes. Add the wine, coriander, basil, and parsley. Simmer until the liquid is reduced 75 percent, 4 to 5 minutes. Transfer to a mixing bowl.
    4. Mix soy sauce into cooked rice.
    5. Add the rice, lentils, soy granules, millet, and egg white to the sautéed vegetables, and season with salt and black pepper to taste. Mix thoroughly.
    6. Spray a nonstick loaf pan with canola oil spray, and firmly press the mixture into the pan. Bake for 30 to 40 minutes. Let cool for 20 to 30 minutes before slicing.

    nutrition info (8): 236.1 calories; 3.2 g fat;1.1 g saturated fat; 0 mg cholesterol; 23.6 g protein; 33.9 g carbohydrates; 276 mg sodium

  • Quinoa Vegetable Soup

    3/4 cup quinoa
    1 tablespoon canola oil
    2 onions, finely diced
    3 carrots, peeled and finely diced
    3 stalks celery, finely diced
    2 zucchini, finely diced
    1/2 cup yellow corn kernels
    1 red bell pepper, finely diced
    1 tablespoon minced garlic
    2 teaspoons sea salt
    12 cups low-sodium vegetable stock
    1 28-ounce can whole, peeled tomatoes
    1 tablespoon ground cumin
    2 teaspoons ground coriander
    1/3 cup finely chopped fresh cilantro
    Freshly ground black pepper

    1. Rinse quinoa well, and drain. Heat large, heavy skillet over medium heat. Add quinoa, and stir constantly for 10 minutes, or until the moisture evaporates and the quinoa crackles and becomes golden. Transfer quinoa to a bowl, and set aside.
    2. Heat oil in large, heavy stockpot over medium-high heat. Add onions, carrots, and celery. Sauté for 12 minutes. Add zucchini, corn, red pepper, garlic, and salt. Sauté 3 minutes longer, or until vegetables begin to release their juices.
    3. Add stock, cover, and bring to a boil over high heat. Stir in the toasted quinoa, and simmer over medium-low heat, stirring occasionally for 10 minutes or until quinoa is almost tender.
    4. Squeeze the tomatoes into the soup, and add the juices from the can; then stir in the cumin and coriander. Simmer uncovered, stirring occasionally, for 10 minutes or until quinoa is tender.
    5. Stir in the cilantro, and season to taste with pepper and more salt, if desired.

    nutrition info per serving (10-12): 156 calories; 4 g fat; 1 g saturated fat; 0 mg cholesterol; 9 g protein; 23 g carbohydrates; 152 mg sodium

  • Veg Out

    Ask a roomful of vegetarians why they decided to make the meat-free leap, and you’ll likely get a roomful of answers. Some might love animals. Some might have ecological reasons. Some might have eschewed their steak-eating days to lose weight.

    Becoming a vegetarian can do wonders for your health—if you do it right
    By Bryce Edmonds
  • Spiced Nut and Seed Mix

    1 tablespoon melted butter
    1 tablespoon olive oil
    1 tablespoon agave nectar
    1 1/2 teaspoons cumin
    1 1/2 teaspoons cinnamon
    1/8 teaspoon cayenne
    1/4 teaspoon black pepper
    1/2 teaspoon salt
    3/4 cup walnuts
    1 cup almonds
    1/2 cup pumpkinseeds
    1/4 cup sunflower seeds
    2 tablespoons flaxseeds

    1. Preheat oven to 400 degrees.
    2. In a medium saucepan, combine butter, olive oil, agave, and spices. Cook on low heat for one minute. Add nuts and seeds; coat well.
    3. Spread in a single layer on baking sheet. Roast 5 minutes, or until nuts are golden.

    nutrition info: 203.4 calories; 17.7 g fat; 2.3 g saturated fat; 3.1 mg cholesterol; 5.9 g protein;
    8.5 g carbohydrates; 3.4 g fiber; 118.9 mg sodium

  • Warm Artichoke and Crab Dip

    2 tablespoons olive oil
    1 red bell pepper, finely chopped
    3 medium garlic cloves, crushed
    1 15-ounce can artichoke hearts, chopped
    1 small Serrano chile, seeded and finely minced
    6 scallions, thinly sliced (include some green tops)
    1/2 cup Montrachet, or other creamy goat cheese
    1/2 pound jumbo lump crabmeat, picked over
    1/4 cup grated Asiago cheese
    1/4 cup finely chopped raw walnuts

    1. Preheat oven to 375 degrees.

    2. In a medium saucepan, heat olive oil and sauté red pepper and garlic until red pepper is tender. Remove from heat and stir in artichokes, Serrano chile, scallions, and goat cheese. Gently fold in crabmeat.

    3. Transfer to a lightly oiled baking dish. Sprinkle with grated Asiago and walnuts. Bake on middle rack about 20 minutes.

    4. Remove from oven and serve warm, with sliced whole-grain baguette or crackers.

    nutrition info per serving (6 to 8): 210.4 calories; 15.3 g fat; 4.8 g saturated fat; 21.1 mg cholesterol; 9.4 g protein; 10.6 g carbohydrates; 3.6 g fiber; 296.8 mg sodium