Archive for the 'Vegan' category

Vegan Senegalese Vegetable Stew

Mar 06 2012 Published by under Vegan

Vegan Senegalese Vegetable Stew

This is one of my all-time favorite vegan recipes. It’s a spicy stew of winter vegetables such as cabbage, sweet potatoes, and rutabaga, along with chickpeas, tomatoes, peanut butter, and as many Scotch Bonnet peppers (also called habeneros) as you can handle. Vegan Senegalese Vegetable Stew is easy to prepare, although it does require a lot of chopping. Once that’s done, the rest goes fairly quickly. The stew is served over a bed of cooked millet.

The Republic of Senegal is a country in West Africa, along the Atlantic Coast. Peanuts are the primary crop, and are incorporated into many recipes. Meats and vegetables are typically stewed or marinated in herbs and spices, and then served over rice or couscous, or simply eaten with bread.

Not for the faint of heart, this vegan stew is SPICY! If you like your food on the tamer side, reduce the cayenne pepper and number of chilies, or omit them all together. Tom and I love hot food, but even we can’t handle the six chilies this recipe calls for. I usually make it with four.

Scotch Bonnet chilies are usually green, orange, or red. They look like this:

Scotch Bonnet peppers

Vegan Senegalese Vegetable Stew

Serves: 6-8

Ingredients:

2 tablespoons oil
3 cups coarsely chopped cabbage (about ½ medium-sized head)
1 medium onion, chopped
2 garlic cloves, minced
½ tablespoon cayenne pepper
(optional)
6 scotch bonnet peppers, whole (optional, I use 4)
1/2 tablespoon curry powder
1/2 tablespoon dried thyme
2 (14.5-oz.) cans diced tomatoes, undrained
2 cups vegetable stock (or water)
4 tablespoons creamy peanut butter (chunky works, too)
3 cups sweet potatoes, cubed
(about 2 medium sweet potatoes)
2 cups rutabaga, cubed
(about ½ small cabbage)
3 carrots, sliced into ¼-inch thick
1 (15-oz.) can chickpeas, drained and rinsed
Salt, to taste

Directions:

Heat the oil over medium heat in a large stockpot and add the cabbage, onion, and garlic. Cook, stirring frequently, until the cabbage begins to soften.

Add the cayenne pepper, curry powder, and thyme. Cook for a minute, and then add the tomatoes. Cook about 3 minutes more, until the tomatoes are heated through. It will look something like this.

Step 3

Add the peanut butter and the stock to the pan and stir to combine. Next, add the vegetables, chickpeas, and chilies.

Simmer until veggies are tender

Bring the stew to a boil, and then reduce to a simmer and cook, uncovered, for about 30 minutes or until the vegetables are tender.

Remove the peppers from the stew and set aside. Serve the stew on a bed of millet and place the whole peppers on top. Traditionally, guests mash a pepper into their stew before eating.

About millet:

You may know millet only as the main ingredient in birdseed, but millet is delicious for people, too. It’s also gluten-free. Millet is a small, round grain and can be white, gray, yellow, or red. The yellow variety is most readily available near me. Here is what it looks like uncooked:

Toast the millet

To make moist millet that is similar to rice in texture, toast 1 cup of millet in a dry pan for a few minutes until it starts to pop and releases a nutty fragrance. Carefully add 2 cups of water to the pan. Bring to a boil and then simmer 20-25 minutes, until all of the water is absorbed. Turn off heat and let stand, covered, for 5 minutes.

If you’ve never prepared millet before, get more detailed instructions on the Vegan Coach website.

This stew is also excellent served over brown rice, quinoa, or couscous.

The Vegan Senegalese Vegetable Stew recipe was adapted from this recipe, which I found online.

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Crime Shows, vegan Ted Danson and the perfect baked potato

Feb 02 2012 Published by under Vegan

 

I love crime shows. Bones, Unforgettable, Psych, White Collar, Sherlock (BBC)… I can watch them for hours. I mourned for weeks when Monk went off the air, and was flabbergasted when Fox cancelled The Chicago Code after only one season. Jennifer Beals was fantastic!

Another of my favorites is CSI: Crime Scene Investigation, the one set in Vegas. Though I sometimes watch the Miami and New York spin-offs, they just don’t hold my interest like the original.

I was skeptical when Ted Danson joined the CSI cast last year, replacing Laurence Fishburne. I liked Fishburne’s dark and tormented character Ray Langston, and only knew Danson as a comedic actor. I gave him a chance, though, and I’m glad I did. Danson brings a refreshing lightness to the show as JW McGraw. He’s funny, but not too funny. It works.

I’m even more of a Danson fan since I learned he recently adopted a vegan diet. According to VegNews magazine, Danson says a plant-based diet gives him the energy he needs to keep up with the physical demands of filming CSI. Plant power!

Maybe Danson can make his CSI character a vegan, too. I’d pay good money to see a vegan character that wasn’t just the butt of jokes or a complete and utter flake.

_______

While my favorite crime show characters use their skills to solve robberies, kidnappings, and murders, I most often use my problem-solving abilities to create nutritious vegan meals from simple ingredients. One of my favorites is the loaded baked potato: a fluffy baked potato topped with vegan butter and delicious veggies.

I used to wonder why restaurant baked potatoes tasted so much better than the ones I made at home, until I discovered the secret:  Bake them directly on the oven rack!

If you cook your potatoes wrapped in foil, which is what I used to do, you are actually steaming, not baking, the potato. Steaming keeps the potato skin soft and moist, while baking gives you that crispy outer skin, just like the baked potatoes in a restaurant.

Russet potatoes are good for baking, as are yellow potatoes like Yukon Gold. I typically bake four to six potatoes at a time, and keep them on hand for easy meals throughout the week.  Here’s how to get perfect baked potatoes, every time.

Restaurant-style baked potatoes

Preheat the oven to 400 degrees Fahrenheit.

Wash the potatoes thoroughly in cold water. Pierce each potato several times with a fork to allow steam to escape during the baking process.

Put the potatoes in a large bowl. Drizzle them with olive oil and sprinkle with coarse salt (such as sea salt or kosher salt). I also like to add dried herbs and spices such as rosemary, thyme, and garlic powder, but this is optional. Use your hands to coat each potato in the oil, salt, and spices (if using).

Add oil and seasonings
Place the potatoes on the center rack in the oven. I usually put a cookie sheet on the rack below to catch any drippings.

Potatoes right on the rack

Bake at 400 degrees F for 1 hour, turning once, or until tender when pierced with a fork. If you are baking more than 4 potatoes, your cooking time will increase. They should look like this:
Fresh from the oven

To serve, make a small lengthwise slice in the top of the potato, then gently squeeze the potato with your thumb and index finger to pop the potato open.
Squeeze to open

Enjoy your baked potato plain, or with your favorite toppings.  I like mine with sauteed mushrooms and steamed broccoli.

Vegan stuffed baked potato

Potatoes sometimes get a bad rap because they are high in carbohydrates. Potatoes are in fact very healthy if you prepare them in a healthy manner, such as baking or boiling. A medium-sized russet potato (with skin) has about 160 calories, hardly any fat, 4 grams of fiber, 4 grams of protein, and 925 mg of potassium.

Now that I know how to cook them properly, we eat potatoes at least once a week, usually more. They are inexpensive, versatile, and keep for a long time when stored in a cool, dark place.

Do you enjoy potatoes on a regular basis or do you tend to avoid them because of the carbs?

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Vegan in two minutes or less

Nov 29 2011 Published by under Guest Posts, Kindness and Compassion, Nonconformity, Vegan

Today’s guest post is by my husband, Tom Breuer, talented author and fellow vegan. I’ve been bugging him for more than a year to write something for Peculiar Girl, and last night he surprised me with a shiny new post. Tom is the co-author of three political humor books including Sweet Jesus, I Hate Bill O’Reilly

Chicken
When Mercy for Animals released the findings of its recent investigation into Sparboe Farms—one of the nation’s largest egg producers and, until recently, a major supplier to McDonald’s—I was angry and more than a little frustrated.

In the group’s undercover video, workers were shown cutting off the tips of chicks’ beaks, and male chicks were seen being left in plastic bags to suffocate.

Surprisingly, what made me angriest was not the video footage but rather McDonald’s reaction to the investigation. In a statement, the company said, “McDonald’s wants to assure our customers that we demand humane treatment of animals by our suppliers.”

That’s a wonderful sentiment, but McDonald’s had to have known about at least some of the abuses shown on the video.

How can I say this? Because I knew about them. Those very same abuses are among the biggest reasons I went vegan.

About three years ago, while reading PETA’s website, I discovered that chickens used in the egg industry have their beaks cut off without painkillers and that male chicks are simply discarded. Some of these discarded animals are left to suffocate in plastic bags—as Mercy for Animals’ video showed—while others are ground up alive.

So I suppose it’s within the realm of metaphysical possibility that McDonald’s was simply ignorant of these practices—then again, I’m pretty sure the company has heard of PETA. Just a hunch.

To be fair, McDonald’s has now discontinued its purchases from Sparboe, but what sticks in my craw is how the company dealt with the brewing PR disaster. In reality, the problem is that this is how animals on factory farms are treated. McDonald’s would like people to believe the problem is one egg supplier that went rogue.

Of course, the one-bad-egg-producer theory is unlikely to withstand even the barest of scrutiny, but luckily for McDonald’s, the media—and the public—will soon direct their attention elsewhere, satisfied that no animals will be harmed in the production of their next Egg McMuffin.

(For the real story, they might want to listen instead to Mercy for Animals Executive Director Nathan Runkle, who notes, “Every time that MFA sends investigators into a factory farm or slaughterhouse, they emerge with shocking images of blatant animal abuse.”)

So I let my anger fester for a few days. I was angry at Sparboe and McDonald’s, of course, but also angry at consumers for allowing themselves to be duped. How can people allow these industries to get away with such rampant cruelty?

So I responded as many “enlightened” vegans do—with the kind of self-righteous indignation that allows us to imagine there’s a morally superior “us” eternally pitted against an ethically stunted “them.”

But then I realized how much my ego was getting in the way of my ideals. If you don’t do anything useful with it, at best righteous indignation is pretty useless, and at worst it will just piss people off.

After all, I was a meat-eater for 26 years, ate eggs and dairy for another 17 after that, and have been a vegan for only three. I rationalized, evaded, and minimized as much as any fur coat-wearer or veal lover does—indeed, as much as anyone facing any real moral dilemma does—but eventually I was confronted with facts I could not wish away.

The truth is, the vast majority of people in the world are compassionate and humane. Almost no one actually enjoys or condones animal cruelty or animal suffering. At the same time, most people eat meat, eggs, and dairy, which are almost always the products of immense animal suffering.

Unfortunately, sometimes I think that vegans get a little full of themselves and are more than happy to nurture the delusion that they’re more compassionate than the rest of the world. I think we all need to remember where we came from. I used to fish and go duck hunting with my dad, and ate enough mushroom and Swiss burgers in my day to choke a carnivorous horse.

We’re not more compassionate, we’re not better, and we’re not smarter. We just—unfortunately for us, sometimes—know what’s really going on.

I’m convinced that all it takes to turn a meat-eater vegan is a little knowledge—not a lot. In fact, there were just a few tipping points that persuaded me give up meat, eggs, and dairy—in that order. I present them to Peculiar Girl readers, in the hopes that they will realize in less than two minutes what took me 43 years to understand:

Meat

The only real difference between a dog or cat and a farm animal is that dogs and cats are domesticated animals that we love and pigs, cows, and chickens are domesticated animals that we eat. Like us, all of these animals suffer. Dogs and cats are lucky because they live in our homes. Pigs, cows, and chickens are unlucky because they live on factory farms. When I saw a protester holding up a picture of a calf languishing in a tiny crate over the caption, “If you did this to your dog, you would be arrested,” I knew I wouldn’t be able to justify eating burgers for long. Saying a dog deserves a life free of torture and a pig doesn’t because the dog is your pet is no different than saying your son deserves a life free from slavery and another kid doesn’t because your son happens to be your child.

Eggs

Not only do chickens used by the egg industry have their beaks cut off without painkillers and get discarded if they’re born male, the typical laying hen is confined to a cage and forced to live most of her life on an area that’s smaller than a letter-sized sheet of paper.

Dairy

Every time you purchase milk, butter, or cheese, you support the cruel veal industry. To quote Mercy for Animals, “Every year, approximately one million calves are confined in crates measuring just two feet wide. They are chained by the neck to restrict all movement, making it impossible for them to turn around, stretch, or even lie down comfortably.”

That’s it. Three short arguments representing three tipping points—or, if you prefer, 43 years condensed into two minutes. Let’s hope you’re a bit swifter than I was.

Have something to add? Please, leave a comment with your thoughts. If you enjoyed this post, you can subscribe to Peculiar Girl or share it on Twitter or Facebook.

About Tom

Tom Breuer is an author, vegan, practitioner of Zen Buddhism, and lover of microbrews—the darker the better. He is married to Peculiar Girl creator and writer, Cheryl Breuer. The two live in Madison, Wisconsin, with their dogs, Romeo and Griffin.

Chicken photo by CeresB on Flickr

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A jaunty vegan is born

Oct 26 2011 Published by under Guest Posts, Vegan

October 24 through 31 is World Go Vegan Week, a celebration of compassion and a time to take action for animals. Today’s guest post is by Rebekah of Jaunty Dame, about her journey toward veganism.

It was, as I recall, the spring of 2008. I was perched on a tall stool in a campus computer lab, desperately wishing that my co-worker would wear headphones if he insisted on watching Mamma Mia! at work.

The phone rang. It was Ian, my boyfriend.

“Rebekah,” he said gravely, “There’s something I have to tell you.”

My heart paused. Was Ian leaving me? Was someone dying? Or worse, both; was he dying to leave me! Curses!

Ian said, “I’ve decided to become a vegan.”

Why hadn’t I seen this coming? Date a Buddhist, expect to hear about sentient beings. He had recently read Gary Snyder’s Writers and the War Against Nature and taken a sudden interest in albatross. Most tellingly, he’d gone vegetarian a few months before.

I’d heard of vegans; a well-meaning friend sent me a vegan cookbook that included enticing recipes such as a cooked carrot on a hot dog bun. Somehow, I was in no rush to join their ranks.

In many ways, I was an unlikely candidate for veganism. My heart seemed three sizes smaller than those of veg people. In childhood, I threw our cat down the stairs repeatedly to learn if cats always landed on their feet. (Trust me, they don’t.) My teenage journals reveal entries about Arby’s, I was so thrilled at the prospect of roast beef. As a college sophomore, I defined “rich” to a classmate as “being able to buy meat and dairy whenever you want” and sniffed belts to make sure they were leather. For years, I believed that if misusing animals mattered to God, my church leaders would have told me about it. I had never met a vegan.

By the time Ian announced his pending veganism in 2008, I was newly ex-Mormon and still bristling at extraneous commandments and “thou-shalt-nots” of any stripe. Why trade one set of rules for another?

But in more ways, veganism made perfect sense for me. My family loved animals and always had plenty of pets. I’d read the anti-factory farming children’s book called Nature’s Chicken that had pithy lines like “You do not need cow milk; you are not a baby cow.” My favorite aunt and uncle were vegetarians, which made having unpopular dietary ethics seem feasible. Then as now, videos of baby animals reduced me to a quivering puddle of happiness. Naturally, I loved the movie Babe. When a boyfriend announced he’d shoot a dog or cat for entering his yard or walking on his car, I dumped him the next day. Wouldn’t you?

More than anything, I learned about veganism when I was fresh out of organized religion and finding my own moral path; where would I draw my lines?

Back when Ian had first become vegetarian, I’d attempted to follow suit and failed. Unsurprisingly, the strength of his convictions didn’t change my diet. Only when my sympathy for animals finally overrode my love of sausage could I live meat-free.

Veganism was a similar story; when I tried to give up eggs/dairy/leather/silk/honey/the kitchen sink to keep pace with Ian, I couldn’t. It wasn’t food that defeated me; it was the teasing, an endless gauntlet of friends saying “Oh, I’d just DIE without cheddar.” I wasn’t emotionally ready to take a stand. After so many years dutifully defending Mormonism, I was aching to lay low and “play normal.”

In a Thaïs-style twist, Ian stopped being veg. That final factor tipped me from aspiring vegan to vegetarian for more than a year, awkwardly straddling the fence. I drank soymilk, yet ate cheese by the pound. I refused to buy leather, yet ate eggs and honey. I wasn’t disciplined or self-sufficient enough to completely change my ways, but it was too late not to care about animal welfare. Like I said, awkward.

But one of the noblest spillovers from my Mormon upbringing is an abiding love of integrity. Whenever I asked myself “Rebekah, are you comfortable with living and eating this way?” the answer was always no. It was too late for me to “play normal.”

For the past two months, I have been using up the last of my “pregan” possessions (some supplements and mascara, mostly) and inching toward coming out as vegan. My conscience is at peace, my body feels fine—and I live by “rules” I’ve chosen for myself.

About Rebekah

Rebekah is the bookish, soul-searching, nearly-vegan mastermind behind Jaunty Dame. Contact her via Facebook or email rebekah@jauntydame.com.

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Spicy vegan pesto with basil and kale

Sep 01 2011 Published by under Vegan

PG-vegan-pesto-ingredients-kale

Oops! I forgot to put the garlic in the picture. It all looks yummy, though, doesn’t it? As the summer draws to a close, I figured it was time to harvest the rest of my basil and whip up a few batches of vegan pesto. I decided to put a new twist on my recipe so I could use up some other veggies I had on hand, mainly jalapenos from the garden, garlic from my mom’s garden, and some kale from the farmer’s market that was getting a little wilty.

Adding kale to pesto is an excellent way to stretch your basil, and pack in some extra nutrients. (Spinach also works well.) Kale is rich in calcium, lutein, iron, and Vitamins A, C, and K.

Pesto is traditionally made with pine nuts and parmesan cheese. Pine nuts are expensive, and honestly, I don’t care for them, so I use walnuts in my pesto. Nutritional yeast replaces the cheese. If you don’t like spicy food, you can leave out the jalapeno altogether, or try adding 5 rehydrated sun-dried tomatoes instead.

PG-vegan-pesto-bowl

INGREDIENTS
3 cups basil leaves, tightly packed
1 cup kale
1/2 cup raw walnuts
4-6 cloves of garlic
1 large jalapeno pepper
1/2 tsp coarse sea salt
1/2 cup good-quality olive oil
1/4 cup nutritional yeast
2 tsp fresh lemon juice

DIRECTIONS
Combine all of the ingredients in a food processor and blend until mixed, but not completely smooth. Pesto should have a little texture to it.

To serve: mix a generous amount of the pesto with pasta, add to a tomato-based sauce. I also like to mix pesto with cooked rice, vegetables, and chickpeas and bake in a casserole dish until heated through and slightly crispy on top.

Have something to add? Please, leave a comment with your thoughts. If you enjoyed this post, you can subscribe to Peculiar Girl or share it on Twitter or Facebook.

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