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Interviews ReviewsInterviewwithChefBrianBeLiveLucas34BrianBeLiveLucasisatalentedandversatilerawchefbasedoutofSouthernCalifornia. DiscoverBrianssecretstomaintainingahealthy,funrawlifestyle.InterviewwithAthleticsTrainerBarryLovelace40Barryisoneofthoseraretreasures. Aveganandafitnesscoach! FindouthowBarrygotstartedwhereheistoday.InterviewwithTheTravelingVegetarian,YvonneSmith43Yvonne,alsoknownasTheTravelingVegetarian,hasawonderfulinternet/televisionshowthatyouabsolutelyshouldnotmiss.
RestaurantReview:PizzaFusion 46ByJasonWyrickPizzaFusionisoneofthoserestaurantsthatcallsoutforareturnvisit,againandagain.ProductReview: GoldenBeanRawChocolates48ByJasonWyrickGoldenBeanisthequintessentialpurefood. Healthy,organic,incrediblydelicious,andcompletelydecadent.BookReview: TheSaucyVegetarian50ByEleanorSampsonTheSaucyVegetarianisfullof,yoguessedit,saucerecipes. Perfectfortheinexperiencedandexperiencedcookalike.
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ATourofItaly February2009Publisher JasonWyrick
Editor EleanorSampson
NutritionAnalyst EleanorSampson
WebDesign RandallWillis&JasonWyrick
Graphics AlexSearcy&JasonWyrick
VideoProduction KristenMozafarri
ContributingAuthors JasonWyrick
JillNussinow
MartyDavey
ZelAllen
MayraDr.Flavor
LizLonetti
RichardBarnett
SharonValencik
PhilipGelb
PhotographyCredits
RecipeImages JasonWyrick
ZelAllen
MilanValencik
CuppaTeaPhotos, JasonWyrick
GreenTea,BlackTea,
YinYangTea
SproutPhotos LizLonetti
ItalianGreensPhotos JudyWittsFrancini
Semolina,FavaBeans, GNUFreeDocumentation
Lentils,Chickpeas License
CannelliniBeans CreativeCommons
Farro PublicDomain
InterviewPictures Providedbyinterviewees
GoldenBeanPictures ProvidedbyChrisPeck
agoodreasonwhyItaliancuisineislovedtheworldover. Itsrichflavor,itsheavyuseofearthyherbs,thesmoothblendofingredients,and,ofcourse,itsamazingvariety. Countmeamongstoneofitsfans! Yet,itsnotsomuchthemodernItaliankitchenthatIadore,buttherustic
kitchenofahundredyearsago. Why? Becausethatkitchenisfilledwithwhole,mostlyunprocessedfoods. Itmakesuseofthenaturalharvestoftheland. And,manyoftherecipesfromthateraareeitherveganoreasytoconverttovegan,whichisnotwhatiscommonlyassociatedwiththemodernItaliankitchen. Discoveringthatwasapleasantsurprise. Ofcourse,notalltherecipesinthisissue
are
traditional
Italian
recipes
made
vegan.
Many
of
them
aresimplyinspiredbythisfascinatingcuisineandIhopeyoufeel
inspiredbyit,aswell.LookforsomeupcomingannouncementsandexcitingadditionstotheVeganCulinaryExperienceandkeepspreadingtheword! Itistrulyajoytosharethismagazinewithallofyou.Eathealthy,eatcompassionately,andeatwell!
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JillNussinow,MS,RD,TheVeggieQueen JillisaRegisteredDietitianandhasaMastersDegreeinDieteticsandNutritionfromFloridaInternationalUniversity.Aftergraduating,she
migratedtoCaliforniaandbeganaprivatenutritionpracticeprovidingindividualconsultations
andworkshops,
specializing
in
nutrition
for
pregnancy,
new
mothers,
and
children.
You
can
findoutmoreaboutTheVeggieQueenatwww.theveggiequeen.com.
ZelAllen Whenafocusonhealthyeatingopenedanewdoor,theveganjourneyledChefZelandherhusband,Reuben,topublishVegetariansinParadise,anonlinevegetarianmagazine.
Together,theywriteandeditarticlesthatprovideawiderangeofresourcesforthevegetarian
community.Zel
quells
her
curiosity
about
food
history
and
nutrition
by
researching
and
writing
foodfeaturesforthemagazine.Thepublicationspotlightsherhumorousillustrationsandher
innovativerecipes.VisitChefZelAllenatwww.vegparadise.com.
JasonWyrick ChefJasonWyrickistheExecutiveChefofDevilSpice,Arizona'svegancateringcompany,andthepublisherofTheVeganCulinaryExperience.ChefWyrickhasbeenregularly
featuredonmajortelevisionnetworksandinthepress. Hehasdonedemoswithseveral
doctors,
including
Dr.
Neal
Barnard
of
the
PCRM,
Dr.
John
McDougall,
and
Dr.
Gabriel
Cousens. ChefWyrickwasalsoaguestinstructorintheLeCordonBleuprogram. Hehas
cateredforPETA,FarmSanctuary,FrankLloydWright,andGoogle.VisitChefJasonWyrickat
www.devilspice.comandwww.veganculinaryexperience.com .
MayraDr.Flavor - ChefMayrahasbeeninthehealthyeatingandcookingindustryforover11yearsandhascertificationsinsportsnutrition,macrobioticcooking,veganand
vegetarian,holistic,
and
feng
shui
cuisine.
She
started
her
career
as
acook
by
learning
and
experimentingwithFrench,Caribbean,Southern,Cajun,andWestAfricancuisine.
ChefMayraisachefinstructorandconductsavarietyofclassesanddemonstrationsgeared
towardsveganathletes,personaltrainers,andanyonewhowouldliketoliveahealthierlife.
Dr.Flavorcanmakehealthycookingeasierbybecomingyourpersonalchef!
VisitChefMayraatwww.mychefmayra.com orcallherat7023724709.
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EleanorSampsonEleanoristheeditorforTheVeganCulinaryExperience,author,andanexpertveganbakerwithaspecialtyindeliciousvegansweets(particularlycinnamonrolls!)
MartyDavey MartyDaveyisaRegisteredDietitianandhasaMastersdegreeinFoodandNutritionfromMarywoodUniversity.Shebecameavegetarianin1980whenshediscovered
thatthechemicalsinAmericanmeatmadethemunsellabletoEuropeans.Sheandher
husbandhaveraisedtheirsonasavegan.Sheteachesnutritionandhasaprivatepractice
specializinginassistingclientstransitioningtoaplantbasedregimestepbystep.Her
websiteiswww.martydavey.com.
LizLonetti Asaprofessionalurbandesigner,LizLonettiispassionateaboutbuildingcommunity,bothphysicallyandsocially. ShegraduatedfromtheUofMNwithaBAin
Architecturein1998.ShealsoservesastheExecutiveDirectorforthePhoenixPermaculture
Guild,anonprofitorganizationwhosemissionistoinspiresustainablelivingthrough
education,communitybuildingandcreativecooperation(www.phoenixpermaculture.org).
Alongtimeadvocateforbuildinggreenerandmoreinterconnectedcommunities,Liz
volunteersher
time
and
talent
for
other
local
green
causes.
In
her
spare
time,
Liz
enjoys
cookingwiththeveggiesfromhergardens,sharinggreatfoodwithfriendsandneighbors,
learningfromandteachingothers. TocontactLiz,pleasevisitherblogsite
www.phoenixpermaculture.org/profile/Liz.
SharonValencik SharonValencikistheauthorofSweetUtopia:SimplyStunningVeganDesserts.Sheisraisingtwovibrantyoungvegansonsandrescuedanimals,currentlyarabbit
andadog.Shecomesfromalineageofartisticchefmatriarchsandhasbeenbakingsince
agefive.Sheisworkingonhernextbook,WorldUtopia:DeliciousandHealthy
InternationalVeganCuisine.Pleasevisitwww.sweetutopia.com formoreinformation,toask
questions,ortoprovidefeedback.
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ChefPhilipGelb PhilipGelbwasbornandraisedinBrooklynNY.HeendedupinFloridawherehereceivedaBAinculturalanthropologyanddidgraduatestudiesin
ethnomusicology. ForthelastdecadehehaslivedintheSanFranciscoBayAreawherehe
worksasaprofessionalmusicianandmusicteacheraswellasaveganchef.Asamusicianhe
hasperformed
all
over
the
United
States
and
in
Japan,
Europe
and
Canada.
5years
ago
he
startedIntheMoodforFood,avegetarianpersonalchefandcateringcompany. Hehas
beenvegetariansince17andafterbecomingvegan4yearsago,hechangedhisbusinessto
strictlyvegancuisine.Althoughtotallyselftaughtasachef,heisaverypopularvegan
cookingteacher,hostingmonthlyclasses. Hisotherinterestsincludehiking,travelling,and
heisanavidfilmbuff.Ofcourse,helovescooking,especiallyforfriendsaswellasprofessionally.VisitPhilat
www.myspace.com/InTheMoodforFood.
Dr.LeslieVanRomer Dr.LeslieVanRomeristheauthorofweightloss,bodybestbook,"GettingIntoYourPants,"chiropractor,weightlosscheerleader,andfeelgoodaboutyou
motivationalhealthspeaker. Formoreinformationcontacther:3606838844or888375
3754orvisit:www.gettingintoyourpants.com .
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SubscribingtotheVCEisFREE! SubscribershaveaccesstoourLearningCommunity,backissues,recipe
database,andextraeducationalmaterials.
Visithttp://veganculinaryexperience.com/VCESubscribe.htm
to
subscribe.
*PRIVACYPOLICY Contactinformationisnever,evergivenorsoldtoanotherindividualorcompany
MealServiceTheVeganCulinaryExperiencealsoprovidesweeklymealsthatcoincidewiththerecipesfromthemagazine.
ShippingisavailableacrosstheUnitedStates. Raw,glutenfree,andlowfatdiabeticfriendlyoptionsare
available. Visithttp://veganculinaryexperience.com/VCEMealService.htmformoreinformation.
CulinaryInstructionChefJasonWyrickandmanyofthecontributorstothemagazineareavailableforprivateculinaryinstruction,
seminars,interviews,andothereducationalbasedactivities. Forinformationandpricing,contactusat
http://veganculinaryexperience.com/VCEContact.htm.
TheVeganCulinaryExperienceisaneducationalveganculinmagazinedesignedbyprofessionalveganchefstohelpmake
vegancuisinemoreaccessible. PublishedbyChefJasonWyrthemagazineutilizestheelectronicformatofthewebtogo
beyondthetraditionalcontentofaprintmagazinetooffer
classes,podcasts,aninteractivelearningcommunity,andlink
articles,recipes,andsitesembeddedthroughoutthemagazi
makeretrievinginformationmoreconvenientforthereader.
TheVCEisalsodesignedtobringveganchefs,instructors,
medicalprofessionals,authors,andbusinessestogetherwith
growingnumberofpeopleinterestedinvegancuisine.
Eathealthy,eatcompassionately,andeatwell.
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WelcometotheMarketplace,ournewspotforfindingvegetarianfriendlycompanies,chefs,authors,bloggers,cookbooks,products,andmore! OneofthegoalsofTheVeganCulinaryExperienceistoconnectourreaderswithorganizationsthatproviderelevantproductsandservicesforvegans,sowehopeyouenjoythisnewfeature!ClickontheAdsEachadislinkedtotheappropriateorganizationswebsite. Allyouneedtodoisclickontheadtotakeyouthere.BecomeaMarketplaceMemberBecomeconnectedbyjoiningtheVeganCulinaryExperienceMarketplace. Membershipisavailabletothosewhofinanciallysupportthemagazine,tothosewhopromotethemagazine,andtothosewhocontributetothemagazine. ContactChefJasonWyrickatchefjason@veganculinaryexperience.comfordetails!
CurrentMembersHolisticHolidayatSeaVegetarianCruise(www.atasteofhealth.org)GoDairyFree.org andMySweetVegan(www.godairyfree.org)JillNussinow,MS,RD,TheVeggieQueen(www.theveggiequeen.com)MartyDavey,MS,RD(www.martydavey.com)ChefMayraDr.Flavor(www.mychefmayra.com)GettingintoYourPants(www.gettingintoyourpants.com)SweetUtopia(www.sweetutopia.com)InTheMoodforFood(www.myspace.com/inthemoodforfood)
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Isa Chandra Moskowitz is a Brooklyn native who began
her vegan cooking journey almost twenty years ago atthe age of sixteen. She's inspired by New York City's
cuisine from all over the world,as well as her own Jewishheritage, and she loves to fuse the two. Isa is the author
of Veganomicon: The Ultimate Vegan Cookbook, Vegan
with a Vengeance, Vegan Cupcakes Take over the Worldand an upcoming Vegan Brunch Book.
Lectures and Workshops FeaturingWorld-renowned Teachers and Healers
Special Guest: Isa Chandra Moskowitz
*Rate is in US dollars,per person, based on double occupancy, minimum category. Includes holistic prograGovernment taxes,gratuities and fuel surcharges additional.Certain restrictions apply.Additional chargeapply.Ships Registry: Italy.6025
Cruise for 7 nights aboard the stunning
Costa Fortuna to quaint Key West, exoticRoatn (Honduras), and beautiful GrandCayman and Cozumel from friendly Ft. Lauderdale, March 1-8,2009and enjoy a relaxing holistic vacation.
Discover why 3,200 people have sailed with us over the last 5 cruise
Bask in warm, gracious, Italian hospitality and service allwhile enjoying spirited lectures and vegetarian/vegannatural foods and beverages prepared by our own chefsand bakers. Regular cruise menu is optional.
Over 30 teachers and 120 holistic lectures,workshops and 12cooking classes. Special Yoga Nidra and Integrative Relaxation
workshops.
Private consultations and treatments available.
Daily Yoga, Meditation, Pilates,Do-In, Run/Walk Stretch and ABWorkouts.
Award-winning,environmentally-friendly ship.
Swim, snorkel and dive in the crystal waters of the Caribbean.
Continuing Education Credits available.
Dancing, fun socials and singles events; vegan pizza and ice creaparties; cancer support group and recovery panel.
Also scheduled to appear: Dr. Christine Horner M.D.,Dr. Will TuttlPh.D.,Dr. Ronald Peters M.D., Chef Mark Hanna, Ohashi,JessicaPorter, Denny Waxman,Warren Kramer, Bob Carr, Robert Pirello,Lino Stanchich and Norio Kushi.
rates from
$
1,195*
Dirk BenedictDirk is the author ofConfessions of a Kamikaze Cowboy,which documents his lifes journey towards holistichealth and recovery from prostate cancer. He is aworld-renowned actor (The A Team,Battlestar Galactica,etc.). Benedict made his directing debut with his originalscreenplay CAHOOTS,starring Keith Carradine.
Dr. Sherry RogersSherry Rogers,M.D., treats emotional illness and chronicdisease with diet,nutritional biochemistry,detoxification,and other lifestyle changes. One of this country'sprominent environmental medicine practitioners,shehas published 16 books, including Detoxify or Die.
Christina PirelloChristina is a nationally known vegetarian/ vegan
chef,Emmy Award-winning TV celebrity hosting herown show, Christina Cooks, and author of severalbest-selling cookbooks such as Cooking the WholeFoods Way and Glow.
Yogi Amrit DesaiRenowned Yoga master and authority on holisticliving. One of the earliest pioneers to bring Yoga tothe West. Founder of the Kripalu Center for Yoga andHealth.
T.Colin Campbell,Ph.D.Research scientist and Professor of NutritionalBiochemistry at Cornell University,T.Colin Campbell,Ph.D is author of the best selling book, The China Study:The Most Comprehensive Study of Nutrition EverConducted and the Startling Implications for Diet,WeightLoss and Long Term Health.
Dr. Neal BarnardNeal Barnard,M.D. is an internationally knownintegrative medicine researcher, founder ofPhysicians Committee for Responsible Medicine andauthor of the vegetarian classic Food for Life.
For program information call 1-828-749-9537For reservations in the U.S. call 1-800-496-0989
For reservations from outside the U.S. call 1-828-749-1959For more details visit www.atasteofhealth.org
Chosen by National Geographic Traveler as One of the 100 best worldwide vacations to enrich your life
BOOK
NOW
FORBES
T
RATESA
ND
AVAILA
BILITY.
egetarian ruiseV CH O L I S T I C H O L I D A Y A T S E A V IMARCH 1-8, 2009
A Tour of Italy February 2009|9
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http://www.myspace.com/inthemoodforfoodhttp://www.theveggiequeen.com/http://www.sweetutopia.com/http://www.gettingintoyourpants.com/7/31/2019 VeganCulinaryExperience - Feb 2009
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Whenyou
think
of
Italian
food,
thefirstthingthatcomesto
mindisoftenpasta.Forme,
though,itsgreens.Thats
probablybecauselocalfarms
growalotofItaliangreens,
includingpuntarelle,radicchio
andescarole.
Ibelievethatmanypeople
avoidItaliangreens,someofwhich,
radicchioincluded,areactuallyred,
becausetheyarebitter.MostAmericans
dontlikebitterfoods(thinkaboutarugula
foraflavorcomparison). Iactuallycrave
bittergreens,especiallyinthespringwhen
myliverneedsagoodcleaningandmost
tendergreens,suchasdandelion,start
emergingfromtheground.
But,backtothegreens.OneofmyItalian
sources,Judy
Witts
Francini
of
Divina
Cucinahttp://www.divinacucina.com/,
sharedsomeinformationwithmeon
traditionalItaliangreensthatIwillpasson.
Westartedoutwitha
discussionofmyfavorite
green,whichhereinthe
U.S.iscalledDinosauror
Lacinatokale.InItalyis
called
cavalo
nero
or
blackTuscankale.The
darkgreen,ruffledleaves
haveadensetextureandearthyflavor,
evenaftertheyarecooked.Thiskales
narrowleavesaddziptosoups,pasta
saucesandstews.Italsoworkswellinside
dishes,such
as
my
recipefor
Mediterranean
Greens.
Thereisdebate
aboutwhetheritis
besttoblanch
greensbefore
cookingornot.I
havepreparedthembothwaysandoften
nowbraise,ratherthanblanch,them.Its
simplerandyieldsthesameresults.Ifind
thatstrippingthegreensfromthestems
makesthemmorepalatableineithercase.
MostItaliangreens
tastegreatwithgarlic.
WittsFrancinisays,
puntarelle(arelative
toendiveand
escarole)is
always
eatenrawinRome,
soldatthemarkets
alreadycleanedandslicedintothinthreads,
onlyneedingtobedressedwiththe
typicalanchovy,oildressingwithlemon.
Mysuggestionforveganizingthedressingis
substitutingabitofmisofortheanchovy.If
youwantfatfree,justdrizzlethepuntarelle
withfreshlemonjuice.
Braisingpuntarelleorescaroleseemsto
takethebitternessout.Thebestwaytodo
thisisbysautinginabitofoil,ordry
sauting,andthenaddingasmallamount
ofvegetablestockforcooking,untilthe
greensaretoyourliking.Ioftenaddonions
and/orgarlicinthisprocess.
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WittsFrancinialso
describedawonderful
saladcalledradicchioe
fagioli(orradicioefasioli)
whichis
made
from
a
beautifulradicchiofrom
Castelfranco,thatis
servedshreddedanddressedwithoiland
vinegarandtoppedwithawarmpinto
beans,someofwhicharepureedand
othersleftwhole,tocreateasoup.
Personally,Idprefercannelliniratherthan
pintobeans,becausetheyarecreamier.
WittsFrancinidescribedbeinginNaples
andhavingbroccolirabesautedand
servedasasidedish.Itisoftenserved
alongsidesausage.Soundslikeagoodtime
toserveupsomeFieldRoastorTofurky
sausages,if
youlike.
Thered
chunksina
salador
saladmix
are
radicchio.
WittsFrancinisfavoriteradicchiolookslike
apalegreenandredfleckedflower(see
photo).Shesaysthattheleavesaremore
delicatethanthestandardredtype,andits
justslightlybitter.Sheremarksthat
radicchiogenerallyiseatenrawbutcanalso
begrilled.Seemsashametoruinthe
delicate
nature
of
the
flowery
type
radicchiowithgrillingbutperhapsthe
standardheadingtypeortheotherredone
(seephoto)wouldworkwell.Again,cooking
mellowstheflavor.
Irecentlymadepestousingarugula,along
withbasil,whichwasquitetasty.Youcan
alsocookarugulatomellowitsflavor,
whichissomethingnotoftendonehere
intheU.S.
Ifyouarewaryof
eatinggreens
becauseyouthink
thattheytaste
bitter,thencookingis
inorder.My
MediterraneanGreens,
whichIusuallymake
withDinosaurkale,
collards,andpurple,
RedRussianorotherkale,combinesa
varietyofflavorstoproduceasweetand
sourdish(agrodolceinItalian)thatworks
wellasasidedishorcombinedwithpasta,
servedoverfarro,barleyorpolenta.Ihope
thatyoulikeit.
JillNussinow,MS,RD,TheVeggieQueen JillisaRegisteredDietitianandhas
aMastersDegreein
Dietetics
and
Nutrition
from
FloridaInternational
University.After
graduating,shemigratedtoCaliforniaand
beganaprivatenutritionpracticeproviding
individualconsultationsandworkshops,
specializinginnutritionforpregnancy,new
mothers,andchildren. Youcanfindout
moreaboutTheVeggieQueenatwww.theveggiequeen.com.
SeeNextPageforJillsMediterraneanGreensRecipe
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Ijustlovegreens,especiallyinthewinterwhentheytastethebest.Heretheyarepairedwith
tangy,sweetandsalty:asplashofbalsamicvinegar,raisinsorcurrantsandolives. Jill
Ingredients1tbsp.ofoliveoil(optional)
cupoffinelymincedonion
2poundsofgreens,washedbutnotdriedandcenterribsremoved,cutfinely
cupofgoldenraisinsorcurrants
Waterorbrothasneeded
cupoffinelychoppedkalamataolives
12tbsp.ofbalsamicvinegar
1tbsp.ofextravirginoliveoil(optional)
Freshlygroundblackpepper
Directions
theoilinasautpanoveramediumheat.
theonionandsautfor34minutes,untilitturnstranslucent.
thegreensandsautfor1minute.
theraisinsorcurrantsandcookuntilthegreensturnbrightgreen.
intheolives.
thegreensgetdrywhilecooking,addbrothorwater1tbsp.atatimebeingcarefulnot
toletthemixturegettoliquid.
fromthe
heat
and
let
cool
abit.
thebalsamicvinegarandoliveoil.
andadjustseasonings,addingmorevinegar,oil,orpepperasnecessary.
oncrostini(Italiantoasts)orwithpasta.
Note: ItiseasytoMcDougallizethisrecipebyleavingouttheoil. Itisstillquitedelicious.
FromTheVeggieQueen:VegetablesGettheRoyalTreatmentbyJillNussinow,MS,RD
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Whatcouldagirlfromameatandpotatoes,Irish
backgroundknowaboutItaliancuisine?
Umtomatoesandpizza? Puttingmycuriosityto
thetest,Iresearchedforsomerealcuisineand
foundanabundanceofingredients. Besidesthe
traditionalredsaucespaghettibowl,trueItalian
dishesconsist
of
eggplant,
zucchini,
summer
squash,fennel,grains,legumes. Grainsand
legumes?
Yes,muchofItaliancookingisnotmerely
substitutingricecheeseforitscowderived
alternative. Hereisasampleofthegrainsand
legumesusedinItaliancooking. Somearewell
knownfoodstaplessuchassemolina,andothersI
hadntknown
or
thought
of
for
years.
Since
Chef
Jasonhassomanyincrediblevegetabledishes,
hopefullythesewillenticeyoutotrythemorethe
proteindenseingredientsofItaliangastronomy.
FarroThisgrain,
alsoknownas
Emmer
Wheat,was
whatthe
Roman
legions
fedtheir
troopsoh so
manyyears
ago. Itwasoneoftheearlydomesticated
plantsintheMideast.1 Thegrainalmost
wentoutofexistenceorwouldhavebeen
relegatedtoatiny,localcropexceptthat
theFrenchintroduceditintothehighend
restauranttrade. Theyfounditworkedwel
withhardysoupsandsauces.
Whilefarroresemblesspelt,thetwoare
extremelydifferentwithregardstocooking
methods. Speltcanbecookeddirectly,
whilefarroneedstobesoaked. Farroalso
hasa
strong
texture
and
spelt
can
become
mushy. Historically,farrowasgroundintoa
pasteandcooked.2
Ifoundrecipesforfarroinsoupsfromthe
EmiliaRomagna,Tuscany,andGarfagnana
areas. Theyusedalltypesofvegetables
includingkaleandothergreens. Itisalso
usedasacolddishwithvegetablesand
spicesfrommanyotherareasofItaly.
Sincespelt
is
a
virtual
twin,
read
any
packagescloselytomakesureyouare
gettingtherealthing.
SemolinaSemolinais
notagrainitself,
ratheracourse
remnantof
durumwheat
particles
separatedfromthebran. Thisistheheart
ofthe
durum
kernel
or
semolina.
There
is
a
softsemolinacalledfarina,generallyused
asabreakfastcereal.Itisthehardand
coarse,groundsemolinaordurumflour
whichisusedtomakepasta,couscousand
manybreadproducts.3 Thehighglutenand
proteincontentallowstheflourtobe
shapedintothemanypastaderivatives.4
thinking outside the pasta box
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PolentaWhencornmealmetItaliancooking
expertise,polentawasinvented. Originally
combinedwithfarroorchestnutflour,
polentacanbemilledfineorcoarseto
createamushorfirmmealcomponentsuch
aspolentacakes. Polentaisfoundin
northernItalyandcanbecookedwith
mushrooms,rapiniorothervegetablesto
createatrulyItaliandish.
Intraditionalcooking,polentatakesatleast
anhourandrequiredconstantstirring.5
However,therearemethodsusinga
microwavethattakeabout12minutes.6
Polentacanalsobeusedasacoatingor
batterforbakedvegetablesorevenmade
intoasimplecakefordessertandtopped
withfruitcompote.7
RisottoWhenisrice,notrice,andwhenispasta,notpasta? Whenitisrisotto. Ihaveto
confessIhadnoideatheyactuallygrewrice
inItaly. Infact,Italyisthelargestrice
producerinEurope,especiallynorthern
Italy. DuringtheMiddleAges,ricewas
consideredmedicinalandwasusedonlyin
seedform. Thensomenamelessbrainchild
gottheideatoplantitinthePovalley,and,
VOILA!theItalianricemarketwasborn.
Thereis
a
natural
water
flow
which
floods
ricefieldsinthePiedmontandLombardy
regions. Thehotsummersalsoaddto
necessaryclimateconditionsfor
cultivation.8 Itwasasmallindustryuntil
1839whenanunnamedfriarrippedoff
someseedsfromthePhilippines,planted
themandbeganexperimentingto
germinateadiseaseresistantstrain. An
irrigationsystemwasputtogetherandin
the
early
1900s
the
Experimental
Rice
Centrewasestablished.
Risottoismadefromoneofthreetypesof
ricegrowninEurope:Arborio,Carnarolior
Vialonenano.9 Manypeopleconfusethe
pastaOrzowithArboriorice. Orzostaysin
separatepieceswhileArboriocreams
together. Arborioisthemostpopularrice
forrisottointheUnitedStates,whereas
Carnaroliismorepopularontheotherside
oftheAtlantic.
WhatIfoundinterestingisthatArboriois
cookedsodifferentlythanitsAsian
counterpart. Asianricesareaddedto
boilingwater,liddedandboiledforatime.
Risottoisheatedwithoil,stirreduntilit
absorbsthe
oil,
and
then
a
stock
is
added.
WearealltoldnottoliftthelidonAsian
rice;risottoisconstantlystirredandmade
insmallbatches. Unlikericewhichisfluffed
withaforkattheendofcookingtime,
risottoshould,inthewordsofWisegeek,
oozeontotheplatemuchlikealavaflow.
CouldrisottobeatipofthehattoPompeii?
BorlottiBeansThesebeautifulbeanscomeinred
andwhitestreakedpods. Whenthepods
areopenedthebeanshaveredandwhitestreaksintheoppositedirection. Theymay
notseemlikeabeanyoucangetinNorth
America,butaccordingtotheUnitedStates
DepartmentofAgriculture,theyareexactly
likecranberrybeansfoundinmanynatural
foodsstoresthroughouttheUS.10
Most
recipesresearchedsimplyhadthebeans
cookeduntiltender,notsoft,andaddeda
fewspiceswitholiveoil. Theyhaveanutty
taste.Though
bold
in
color
when
raw,
they
turnbrownduringthecookingprocess.
Thatssomethingtokeepinmind,ifcoloris
keytoyourmealpresentation.
CannelliniTheseare
theonesusedin
mostItalian
soups,although
theiroriginis
Argentina.11
In
Tuscany,the
cannellinibeanbecameaprincipalcrop. In
fact,Tuscansareknownfortheirbean
consumptionandarecalled,mangiafagioli,
translatedtoBeanEaters. Manybeans
specieswereeatenthroughoutItaly;
however,sinceCannelliniswerefromthe
NewWorld,theyreallydidnttakeon
nationallyuntilthe17th
century.12
White
anddelicateinflavor,thecookedbeans
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stayintact. Thismakesthemveryversatile
asthebaseofabeanandveggiesalad,hot
mealsincludingzucchiniandsummer
squashes,antipastospreadwithpickled
onionsorasalettucesaladtopper.
ChickPeasIsthere
acuisine
whichdoesnt
usechick
peas
somewhere?
Theoriginofchickpeasisnotclear. Whatis
clearisthatItaliancookingincludestheCeci
peas[chickpeas]forsalads,soups,and
spreads. Thereareanumberofrecipes
whichcallforcecistobesoakedforeight
hoursormore.13
Ihaventfoundthis
necessary.Iwill
soak
them
in
hot
water
for
20minutesbeforecooking,butnotmuch
moreisreallyneeded. Italiansservethem
justcookedwithoilandafewspicesoras
partofmoreelaboratedishes. Witha
blenderorfoodprocessoryoucancreate
chickpeaflourwhichisusedtomakeatype
ofpolentacalledpanissa. Itismixedwith
onionsandgreenstomakeaonedishmeal.
Soundslikelunchtome.14
FavaBeans
Once
usedas
currency,fava
beansare
traditionally
planted
November2or
AllSoulsDay,aholydayintheCatholic
religion. Supposedlytherearesmallcakes
madetoresemblefavabeanseatenthat
day
called,
fave
dei
morti,
or
Beans
of
the
Dead. Havingafavabeaninyourpocketis
consideredgoodlucksinceyoucarrywith
youtheessentialsoflife.15
Favabeansarealsoknownasbroadbeans
andareonlyavailablefreshafewweeksa
year. Theyarelaborintensivewhenused
freshbecauseyoumustfirstboilthemto
opentheskins. Then,boilagain. However,
theflavorisworthyofsomeofthework.
Otherthanuseinsoups,favabeansarein
sidedisheswithartichokes,eggplantanda
hostofvegetablesandbroths,including
onerecipewithamlangeofroot
vegetables. Oneoftheeasiestandtastiest
iswithonions,garlicandbeetgreensina
favabeanpuree.16
However,youusethem;
theyllincreaseyournutritionalcurrency
exponentially.
LentilsBackwhenIwas
young,duringthe
Paleolithicand
Mesolithicages
[13,0009,000
B.C.],Iusedto
parkmydinosaurattheFranchthiCavein
Greece,andchowdownonlentils. They
didntserve
lentils
with
coriander
chutney
then,justalittlesalt. AndIhavetoconfess
thatIjustcouldnttalkEsau,theguyfrom
theoldJewishandbiblestory,outofgiving
uphisbirthrightforaplateofthem.17
That
waseitheronehungrydudeoronegreat
plateoflentils.
LentilsdidnthititbiginItalyuntilthe
BronzeAge.[AndItaliansthinktheyareso
cuttingedge! Mypeoplehadalreadybuilt
Stonehenge.]After
that
it
became
a
core
componentofItaliancooking. Theobelisk
inSt.PetersSquaredatesbackto37A.D.
andwasshippedfromEgypttoItalypacked
inacrateoflentils.18
[Iwonderedwhere
theideaofpackingpeanutscamefrom.]
TwotypesoflentilsaregrowninItaly,
mainlyinthesouth. Neitherstrainwas
statedasusedmorethananother.Of
course,lentilsareusedinsoups,butalso
sidedishes
such
as
lentil
fritters,
and
appetizers. OnNewYearsDay,lentilsarea
must. Theysymbolizecoinsandbringing
financialsuccessinthenewyear.19
Again,Ifoundmanyrecipessuggesting
soakingthemforhoursbeforeuse,
somethingIhavenotfoundnecessary
especiallyifyouarepressurecookingthem.
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Icantendthissectiononbeanswithout
referencingMaccudiSan'Gnuseppi,orLegume
soupforSt.Joseph. Thestorygoesthatoneyear
allofthecropsfailedinSicilyexceptforbeans. The
beanskepteveryonefromstarvation. Thegrateful
populationgavethankstoSt.Josephforthisfood
crop. Thecommemorativesoupusesallofthe
aforementioneddriedseedsinabrothflavored
withanativeherb,borragine,whichcanbe
substitutedwithgreens.20
Madeatthespring
equinox,thisdishincorporatestheoldwinter
staplesthehousewifeclearsfromherpantry
makingroomforthefreshyieldofthecoming
seasons.
So,beansandgrainsareusedthroughoutItalywith
greens,onions,rootvegetables,squash,fresh
herbs,andartichokes. Ohyeah,theyalsohave
somedishes
that
use
...tomatoes.
TheAuthorMartyDaveyisaRegistered
DietitianandhasaMasters
degreeinFoodandNutrition
fromMarywoodUniversity.
Shebecameavegetarianin
1980whenshediscovered
thatthechemicalsin
Americanmeat
made
them
unsellabletoEuropeans.Sheandherhusbandhave
raisedtheirsonasavegan.Sheteachesnutritionand
hasaprivatepracticespecializinginassistingclients
transitioningtoaplantbasedregimestepbystep.Her
websiteiswww.martydavey.com.
1Wisegeek. WhatisFarro?Retrievedfrom
http://www.wisegeek.com/whatis
farro.htm
on
January
26,
2009.2PhillipsK.[nd].Farro:GrainoftheLegions.About.com.
Retrievedfrom
http://italianfood.about.com/library/rec/blr0002.htmon
January26,2009.3Semolina,Wikipedia. Retrievedfrom
http://en.wikipedia.org/wiki/SemolinaonJanuary26,2009.4Conent,P.[nd]Grainproductsbasicssemolinaand
couscous.EpicureanTable.Retrievedfrom
http://www.epicureantable.com/articles/agrainsemolina.htm
onJanuary26,2009.
5Wikipedia.[nd]Polenta.Retrievedfrom
http://en.wikipedia.org/wiki/PolentaonJanuary26,2009.6Cooks.com.[nd]Microwavepolenta.Retrievedfrom
http://www.cooks.com/rec/view/0,1629,148162
224203,00.htmlonJanuary26,2009.7MeleD.[2008]OliveOilPolentaCakeWithPoachedPears.
ItalianFoodForever!Retrievedfrom
http://www.italianfoodforever.com/onJanuary26,2009.8
Italian
Institute
for
Trade.
Five
centuries
of
Italian
Rice.
Retrievedfrom
http://www.italtrade.com/showroom/riso.htmonJanuary
27,2009.9Wisegeek.[nd]IsRisottoRiceorPasta?Wisegeek.
Retrievedfromhttp://www.wisegeek.com/isrisottoriceor
pasta.htmonJanuary27,2009.10
EhlerJT.[nd]BorlottiBeans.Foodreference.com.Retrieved
from
http://www.foodreference.com/html/fborlottibeans.htmlon
January27,2009.11
EhlerJK.[nd]CannelliniBeans.FoodReference.Retrieved
from
http://www.foodreference.com/html/fcannellinibeans.html
onJanuary27,2009.12
BelangerL.[2006]CannelliniBeans.HighBeamresearch.
Retrievedfromhttp://www.highbeam.com/doc/1P2
7946313.htmlonJanuary27,2009.13
PhillipsK.[nd]Ceci!Chickpeasorgarbanzos.About.com.
Retrievedfrom
http://italianfood.about.com/od/aboutingredients/a/aa0211
00.htmonJanuary27,2009.14
PhillipsK.[nd]Panissa.About.com.Retrievedfrom
http://italianfood.about.com/od/primivari/r/blr0687.htmon
January27,2009.15
Wikipedia.
[2009]
Vicia
faba.
Wikipedia.
Retrieved
from
http://en.wikipedia.org/wiki/Vicia_fabaonJanuary27,2009.16
PhillipsK.[nd]FavaBeansandBeetGreens.About.com.
Retrievedfrom
http://italianfood.about.com/od/legumesandpasta/r/blr0615
.htmonJanuary27,2009.17
WrightC.[nd]Ashorthistoryoflentils.CliffordA
Wright.com.Retrievedfrom
http://www.cliffordawright.com/caw/food/entries/display.ph
p/id/61/onJanuary27,2009.18
BarrettJ.2004.Fagioli.Pennsylvania.Rodale.19
PhillipsK.[nd]Lenticchie,ThatsLentils!About.com.
Retrievedfrom
http://italianfood.about.com/od/aboutingredients/a/aa0122
00.htmonJanuary27,2009.20
PhillipsK.[nd]LegumeSoupforSaintJoseph's Maccudi
San'Gnuseppi.About.com.Retrievedfrom
http://italianfood.about.com/od/legumesandpasta/r/blr0689
.htmonJanuary27,2009.
.
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Growingup
in
Brooklyn,
Ibecame
enamored
by
Italianfoodatanearlyage. Althoughmyapproach
tofoodhasdramaticallychangedsincechildhood,I
stillretainaloveofItalianfoodandthedelightful
pastasandbreads,incredibleredsauces,richolive
oils,allsortsofgreenvegetablesandofcourse a
richarrayoffrozenandotherdesserts. Italyisa
hugefoodculturewithavarietyofverydiverse
regionsandapproachesofferingincredibleculinary
treasuresforeveryonethusforobviousreasons,
Italianfoodisenjoyedbypeoplefromalloverthe
worldandonecanfindItalianchefsinallmajor
citiesaroundtheworld.Inaddition,onecanfindin
manypartsoftheplanetgreatchefswhohave
gonetoItalytolearnoneoftheworldgreat
culinarytraditions. NorthernCaliforniasharesa
similarclimatetotheMediterraneanthuswecan
growmostoftheingredientsfoundinItalian
cuisineandofcoursebothregionsareknownfor
wineandolives.Andofcourse,wecanuseour
incrediblyrich,12monthayearharvestalongwith
Italiantechniques
to
create
some
delightful
fusions.
AllMediterraneancuisineshaveaverylarge
proportionofvegetariandishesfoundinmost
everydaymeals. Anditisrelativelyeasyto
changesomeofthemeatdishesintotofuorseitan
dishes.However,dairytendstoplayamajor
portioninthedietofItaly. Inrecentyears,more
packaged,vegancheezesareappearingonthe
market.
Unfortunately
these
tend
to
be
highly
processedandwhentheymelt,appearmorelike
meltedplasticthanmozzarella. ToquoteAlton
Brown,thatisnotexactlygoodeats.Inmy
kitchen,weprefertokeepingredientscloserto
theirnaturalstatesandwemakenonmelting
cheezoutofnutsortheveryancientanddiverse
ingredientfromChinaandJapan,tofu.
TheRecipesSautdRapiniandCapersWildMushroomRisottoBloodOrangeandFennelSaladLasagna(dough,almondricotta,cashewparm,redsauce)VeganFrittataChocolateIceCreamPizzawithPestoandTofuRicottaPolentawithPistachiosStuffedSquashBlossomsGriddledRadicchio
sautedrapiniwitholivesandcapersserves4
Therearesomanyvarietiesofgreenvegetablesinthebrassicafamily.Italianchefsfrequentlyemploymanyoftheseslightlybitterormustardykindsofgreensinavarietyofsoups,stewsandsimplesidedishes.Asignificantpartofourdietcomesfromthisfamilyofvegetable,providingincredibleflavorsanddelightfultexturesaswellasafinesourceofnutrientsandfiber.Throughouttheplanetwefindmanytraditionalwaystopreparegreensofalltypes.Thisisasimpleandveryquickwaytopreparerapini,oneofthemanytastyItaliangreens.1poundbunchrapini,washedandcutin2inch
pieces
4clovesgarlicsliced
1shallot,slicedthinly
5greenolives,chopped
1tsp.capers
2tbsp.oliveoil
cupwine(zinfandelworksnicely;marsalaworks
greatbutdonotuseitifyouarealreadyusingitin
therisottoorotherdishonthesamecourse)
Blackpepper
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Preheatfryingpanovermedium highheatwithoil
andsautgarlicandshallotfora30secondsand
thenaddrapini,stirringwelltocoatandsautfor2
minutesortillvegetablestartstoslightlywilt. Add
olives,capersandwine,immediatelycoverfor30
seconds.Removefromheat,addblackpepperand
serveimmediately
optionsalmostanygreenvegetablecanbesubstituted
suchasBrusselssprouts,broccoli,broccolirabe,
etc.
useblackolives
addtoastedpinenuts
wildmushroomrisottoserves6
Risottoisoneofmyfavoritedishes!WhenIfirstsawmyroommateandoldfriend,PhilBallmanpreparingrisottowhileIwasingraduateschool,Ilaughed. IknewtheAsianmethodofcookingriceandthatwasclosethelidanddonottouchittillitisdone!Andheremycrazyroommateissittingoverahotstoveandstirringconstantly.However,IstoppedlaughingwhenItastedtheresults.Risottoisanimmenselypopulardishthatisnotdifficulttoprepareandcertainlyworththeeffort.1cupArboriorice
1onionchopped
1leekchopped
1poundwildmushrooms,cleanedthoroughlyand
chopped
5clovesgarlicminced
11/2tspseasalt
1/2cupmarsalawine
6cupsseaweed/mushroomstock
1/4cupchoppedparsley
freshlycrackedblackpepper
4tbspoliveoil
Keepthestockatsimmer. Inapreheatedfrying
pan,sautmushroomswithgarlicand1tbsp.of
oliveoilfor5minutesortillwellcooked.Setaside.
Warmupastainlesssteelpotandadd3tbsp.olive
oilandseasalt,leekandonionandsautfor3
minutes. Addriceandsautforaminute,then
deglazethepotwithmarsalawine,cookingtillitis
evaporated.Addonecupofstockatatime,stirring
frequently.Whenitisabsorbedaddanotherand
keepthisprocessgoingtillthericeiscooked,
usuallytakesabout20minutes. Addthecooked
mushrooms,choppedparsleyandblackpepper,
stirwellandserveimmediately
optionstoptherisottowithroastedbutternutsquashasa
garnishforcolorandflavor
garnishwithtoastedpinenuts
substitutesomeoftheparsleywithfreshbasil
insummertime,addfreshpeasinthelastfew
minutesofcooking
bloodorangefennelsalad6servings
OrganicbloodorangesareeasytofindinNorthernCaliforniainmidandlatewinter.Oneofthemany,trulyuniqueanddelightfulmembersofthecitrusfamilyfrequentlyfindsitswayintosaladsanddessertsinmywintermenus.HereitispairedwithaclassicItalianvegetableandthedressingformyverypopularbloodorangefennelsaladshowssomeofmyJapaneseinfluences.dressingJuiceandzestof2bloodoranges
5tbsp.oliveoil
1tbsp.toastedsesameoil
4tbsp.champagnevinegar
1tbsp.balsamicvinegar
2tsp.agavesyrup
1tbsp.shoyu
tsp.seasalt
Blendalloftheingredientstogether.
salad1smallbulbfennel,shavedthinly
3bloodoranges,peeledandsectioned
2cupsbabyromaineleaves
12pecanhalves,toasted,chopped
Mixtheingredientsandtopwiththedressing.
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lasagnaWhodoesnotlovelasagna?Layersofnoodleswithvegetablesandsauces. Thereisnoonerecipeforthisclassicdish;everyonehastofindanddiscovertheirownapproach. Thisdishtakestime.Makingyourownnoodlesisalotoffuntodowithyourfamilyandfriends.noodles
Thegarbanzobeanflouraddsproteintothedough
whichhelpstogiveanicetexture.
1cupsemolinaflour
cupgarbanzobeanflour
2/3cupwhiteflour
tsp.seasalt
2/3cupwater
Whisktogether
the
dry
ingredients.
Add
flour,
kneadbyhandorinmachinefor10minutes,till
verysmooth.Coverandletsitfor30minutes.
Dividethedoughinto8partsandthenuseyour
pastamachinetorolloutdowntothesecondto
smallestsetting.Youwillnotneedallthisdough
foronelasagna.
redsauceInsummerandfall,Ialwaysusefresh,locallygrownorganictomatoesandinnorthernCalifornia,wehaveaccesstoawidearrayofheirloomvarietiesatfarmersmarketsandsomeshops. Ireallydislikecannedfoodbutinthewinterthereisoneexceptionandthosearetomatoes.4clovesgarlic,minced
1onion,finediced
1carrot,finediced
1redpepper,finediced
1stalkcelery,finediced
32oz.cantomatoesor15romatomatoes,diced
1tsp.thyme
1tsp.oregano
1tsp.seasalt
1tbsp.maplesyruporagave
tsp.blackpepper
cupbasilleaves,finelychopped
3tbsp.oliveoil
1cupredwine
Inapreheatedstainlesssteelpot(donotusecast
ironpotsfortomatosauces),fryonionstill
translucentinoliveoilwithseasalt.Addtherestof
thevegetablesandcoverfor5minutes,addthe
restoftheingredients,cover,lowerheatandcook
foronehour.
ricottacheezRicottaiseasytoimitate!Thiskindofcheeseisaboutthetexture,nottheflavor.Wecaneasilydothiswithnutsorwithsofttofu.cuprawalmonds
2cupswater
3tbsp.lemon
3tbsp.kudzuorarrowroot
tsp.seasalt
1tsp.
agave
1tbsp.oliveoil
Bringwatertoboilandblanchalmondsfor1
minute.PlacealmondsANDhotwaterinfood
processorandprocesstillverysmooth.Thiswill
takeatleastaminute.Addtherestofthe
ingredientsandprocess. Placethisintoasmall
saucepan,overlowheat,stiruntilitthickens.Put
inbowlandrefrigeratetillset.
veganIdarenotcallitparmesagn!1cuprawcashews
cupnutritionalyeast
1tbsp.whitemiso(saikyomisoisbest!)
tsp.seasalt
Putallingredientsinfoodprocessorandprocess
tillsmooth.
vegetableoptionsoption1slicedzucchini,roasted
slicedeggplant,roasted
slicedportabella,roasted
sliceanycombinationofthesevegetablesin1/3
inchslices,tosswithasmallamountofsafflower
oilandtsp.seasaltandroastat425,coveredfor
30minutes.
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option2sautpoundmushroomsinoliveoiltillslightly
cookedandreleasesitswater.
assembling
Haveeverythingreadytogobeforeyoustart
rollingoutthenoodles!Rollthenoodlesoutasyou
placetheminthepan. Takea13by9bakingpan
andoilthebottomandplaceasmallamountof
sauceonthebottomtocover. Placealayerof
noodleandspreadsomeofthericottaonthat.
Addalayerofvegetable. Alternatelayersof
noodles,sauce,vegetables,andthe2cheezes.
Bakeinpreheated350ovenfor30minutes.Let
coolfor10minutesbeforecuttingandserving
veganfrittataagreatbreakfastorbrunchorevenadinnertreat.Wecaneasilyreplicatethetextureofafrittatawithsilkentofucoloredwithturmeric.Useyourimaginationforfillings.Hereisabasilshitakeone.Zuchini,artichoke,sundriedtomatoesarealldelightfuladditionsorsubstitutes.1poundsilkentofu
tsp.turmeric
2tsp.kudzuorarrowroot
1shallot
minced
3clovesgarlic,minced
1tsp.seasalt
Freshlycrackedblackpepper
20basilleaves,chiffonade
10shitake,julienned
2tbspbrandyormarsala
Smokedpaprika
Infoodprocessor,placesilkentofu,kudzuand
turmericandprocesstillverysmooth. Preheat
ovento400. Preheatfryingpan,overmedium
highheataddoliveoil,shallots,garlicandsaltand
saut1minuteovermedumhighheat.Addshitake
andbasilandsaut1minute,addbrandy,cover
andletsteamsautfor10seconds.Addthistothe
tofumixture. Ladlethetofumushroommixture
ontoanoiledbakingsheet,creatingcirclesthesize
ofanadultpalm. Sprinklewithsmokepaprikaand
bakefor25minutes.
chocolateicecreamIcecreamisoneofthesupremecomfortfoodsformanychildrenandadultsandperhapsthehardestthingformetobecomeveganwasicecream! Icouldnotpossiblyimaginealifewithoutthisspecialfrozendessertandmysamplongsofpackagedveganicecreamsleftmeverydissatisfiedbecauseofflavor,textureandingredients.SoIhadtosetoffonmakingmyown.Aftermuchresearch,Iendedupwithsomeincrediblysatisfyingveganicecreamflavorsthatarelovedbynonvegansaswellasvegans!Forthelasttwoyears,mostofmydesertshaveincludedsomeofmyverypopularicecreamsandIhavedevelopeddozensofflavors.Forsoymilk,Ialwaysmakemyownandithas2ingredients,organicsoybeansandfilteredwater.Mostpackagedsoyandothergrainandnutmilkshavealotofadditive,sweeteners,etc.Ifyouuseapackagedonemakesuretheingredientsareonlysoybeansandwater.Itishighlysuggestedtoonlyconsumeorganicsoybeansasnonorganicsoyishighlygeneticallymodified.Youwillneed2specialpiecesofequipmenttomakegoodicecream;ahighspeedblenderandanicecreammaker.Icecreammakerscomeinmanystyles,thebestoneseitherhavecompressorsbuiltinortheoldfashionedstyleswiththeicebuckets.Theoneswhereyoufreezethebowlovernightdonotworkwellastheytendtodefrostbeforeyouricecreamhasset.3cupssoymilk(unsweetened)
cuprawcashews
cupmaplesyrup
1tbsp.kudzuorarrowroot
2tsp.vanillaextract
tsp.seasalt
cup100%cocoapowder
Inahighspeedblenderplace: cashews,maple
syrup,kudzu,and1cupsoymilk. Processonhigh
tillverysmoothyouwantthecashewstobe
juicedwithnogritorpowderyresidual. Place
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thismixtureintoastainlesssteelpotandoverlow
heat,whiskingcontinuously,bringtosimmer.You
mustconstantlywhiskthemixtureoritwillstick
andburn.Continuetillitisverythick,removefrom
heatandpourbackintoblender. Addtherestof
theingredientsandblendtillsmooth. Placeinice
creammakerandfollowtheinstructionsforyour
icecreammaker.
optionsAdd1ofthefollowing
tsp.cardamom
1tsp.cinnamon
cuprum
cuptoasted,choppedpecansoralmondsor
walnuts
cupdarkchocolatechips
cupdriedblueberriesorcherriesorraspberries
cup
madeira
PizzaAsImentionedearlier,IgrewupinBrooklyn.Nuffsaid,ILOVEpizzaandneedtoconsumeitonasemiregularbasis.Makingpizzaathomehasdifficultiesasideallywewanttobakeatincrediblyhightemperatures,upto800degrees!Homeovensusuallystopat475andfewofushavethefortunetohaveourownwoodfiredovensinourhomeswherewecanplaywithsuchhightemperatures.Apizzastoneisveryhelpfulforallpizzaandbreadbakinginhomeovensandturnituptothehighestpossibletemperatureyouhave.Forme,Iprefersimplewhenitcomestopizza,notapiledupmoundoftoppings,butverysparinglytoppedismypreference.Again,ratherthangoforafakemeltinghighlyprocessedcheez,Iprefertoeithergocheeselessortheoptionofatofubasedricotta.dough
1cupwhiteunbleachedflour
cupsemolinaflour
tsp.yeast
tsp.seasalt
tsp.agave
1cupwater
Placeallthedryingredientsinastandmixer.Add
waterandletitkneadfor25minutes.This
producesaverywetdough. Coverandletrise
about6hoursorovernight
basilpestosauce3cupsbasil
1cupparsley
1/3cuptoastedpinenuts
3clovesgarlic
1tsp.salt
1tbsp.whitemiso(saikyoisbest)
cupoliveoil
Placeallingredientsinafoodprocessorandblend
tillitformsapaste.
tofuricotta1pound
medium
or
firm
tofu
2tbsp.freshbasil,finelychopped
3tbsp.lemonjuice
1tbsp.oliveoil
tsp.seasalt
Mashthetofuandblendtheotheringredientsin
assembling
Preheatovento475withthestoneintheoven.
Divide
dough
into
2
halves.
Toss
dough
into
a
circle. Spreadpestoonthedough. Addsmall
dollopsofthetofuricotta. Placeonstoneand
bake1315minutes,tillbottomisstartingto
brown.
polentawithpistachiosandfennel1cuppolenta
3cupsstock
1cupunsweetenedsoymilk
1tsp.seasalt
1tbsp.freshparsley,chopped
2tbsp.freshbasil,chopped
2tbsp.oliveoil
cuptbsp.dicedfennel
cupdicedredpepper
1cupredonion,diced
2clovesgarlic,minced
cupchardonnayorotherfruitywhitewine
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3tbsp.pistachios,toasted,chopped
Freshlycrackedblackpepper
Preheatfryingpan,addoil,fennel,redpepper,red
onion,garlicandsaltandsautfor2minutesortill
vegetablesaresoft.Addwineandherbs,cover,
simmeroneminute,removefromheatandset
aside. Insaucepan,bringtosimmerthesoymilk
andstockandaddpolentawhilestirring.Continue
cookingoverlowheat,stirringconstantlyfor30
minutes.Addthecookedvegetablestothe
polenta.Pressthepolentainarectangulartrayto
shapeandset.Oryoucanshapethemintosmall
cakes.
stuffedsquashblossomsserves4
8small
zucchini
or
yellow
squash
with
blossoms
intact
1poundsilkentofu
2tbsp.rawcashews
2tbsp.basil
1tbsp.parsley
2tbsp.lemonjuice
1tsp.seasalt
2tbsp.pinenuts
Cornmealtocoat
cup
soymilk
Oliveoilforpanfrying
Infoodprocessor,placesilkentofu,cashews,salt,
andlemonjuiceandprocesstillsmooth. Add
basil,parsleyandpinenutstothismixture. Stuff
thismixtureintosquashblossoms. Brushsquash
andblossomswithsoymilk,coatwithcornmealand
panfryinoliveoil,turningevery2minutesorwhen
startingtobrown.
griddledradicchioAnincrediblysimpleanddelightfulsidedish.Cutradicchioinhalfandrubeachhalflightlywith
seasalt. Placefacedownonaveryhotgriddleand
cover.Cook2minutesortillverycaramelized. Add
3tbspbalsamicvinegar,coverandletsteamtill
cookedthrough,about30seconds.
TheAuthorPhilipGelbwasbornandraisedinBrooklynNY.HeendedupinFloridawherehereceivedaBAinculturalanthropologyanddidgraduatestudiesinethnomusicology. ForthelastdecadehehaslivedintheSanFranciscoBayAreawhereheworksasaprofessionalmusician
andmusicteacheraswellasaveganchef.AsamusicianhehasperformedallovertheUnitedStatesandinJapan,EuropeandCanada. 5yearsagohestartedIntheMoodforFood,avegetarianpersonalchefandcateringcompany. Hehasbeenvegetariansince17andafterbecomingvegan4yearsago,hechangedhisbusinesstostrictlyvegancuisine.Althoughtotallyselftaughtasachef,heisaverypopularvegancookingteacher,hostingmonthlyclasses. Hisotherinterestsincludehiking,travelling,andheisanavidfilmbuff.Ofcourse,helovescooking,especiallyforfriendsaswellasprofessionally. YoucanreachChefPhilipGelbatwww.myspace.com/inthemoodforfood.
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Ican
image
being
aVegan
in
Italy.
With
an
emphasisonfreshlocalproduce,oliveoilinstead
ofbutter,andpizzawithoutcheese,eatingvegan
inItalyisabreeze.Thatdoesntmeanitdoesnt
requirealittleeffort,becausemeatisdefinitelyon
allthemenus,butonceyouknowwhattolookfor,
Iamguessingyouwill havenoproblemenjoying
localItaliancuisineasajoyfulvegan. Sowiththat
inmindletshaveatourofItaly,Dr.Flavorsstyle.
EachregionofItalyhasadistinctcuisineand
traditionaldishincorporatingfreshingredientsand
localproducts.LinkstoItalianrecipesandarticles
onItalianfood it'snotjustredsauceandpizza!
AndlearnaboutItalianwinesandthehistory,
tradition,andcultureofwinemakinginItaly.
Italydoesn'thaveavegantraditionperse.Inthe
past,muchofthepopulationcouldn'taffordtoeat
meatmorethanonceaweekandasaresulteating
meatoftenwasastatussymbol. Thisdoesn'tmean
therearent
any
vegetarian
recipes,
however.
Minestronecomestomind,andtherearemany
othermeatlessdishesthatwillworkverywellas
thecenterpieceofaveganmeal.Addtothem
tossedsaladandawine(white,probably),and
you'reinbusiness!
Hereareacoupleofmixesforyoutohavean
Italianvacationinyourkitchen:
(chooseorganicispossible)
PESTOVeganSTYLEwithSeveralIdeasforPestoFlavorsPesto(Italian['pesto],Genoese['pestu])isasauce
originatinginGenoaintheLiguriaregionof
northernItaly(pestoallagenovese).Thenameisthecontractedpastparticipleofpest("topound,
tocrush",fromthesameLatinrootastheEnglish
wordpestle),
in
reference
to
the
sauce's
crushed
herbsandgarlic.InsteadoftheparmesanIusebrewer'syeast,or
soy/riceparmesan,oramixtureofboth.
1bunchfreshbasil(anicefullhandful) cuppinenuts 5wholeclovesgarlic tsp.salt severalfreshgrindsofblackpepper,ortsp.alreadyground
2oz.mediumtofu cupyeastand/orsoyparm cupextravirginoliveoil
CombineallingredientsEXCEPTOILinthebowlof
afoodprocessor.
Processuntilsemismooth.
Withprocessorrunning,addoilinacontinuous
stream.
Tosswith
pasta;
serve
on
toasted
bread
with
tomatoes,etc.
Alloftheseamountsareapproximate.
Adjustthemtoyourowntaste.
It'sprettyhardtomessup.
Ioftenuseotherherbsbesidesbasil.
Rightnowthere'sacilantropestointhefridge,and
lastweekwasbasilmint.
Walnutsoralmondscanbeusedinplaceofthe
pinenuts,whichareawfullyexpensive(Iprefer
walnuts).
Ifyouliketonsofgarlic,addasmuchasyouwant,
butthemoregarlicyouaddthelongeryoushould
letitsitbeforeeating.
Pestokeepsverywellandisdeliciousthenextday.
Itfreezeswell,too.
AdashofDr.Bronner'sliquidaminosisnicein
pesto.
quick and easy ideas for making delicious Italian meals veg
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SpinachLinguinewithLemon,AsparagusandSpringHerbs
2tbsp.oliveoil 2tbsp.veganmargarine 1largebunchscallions,includinghalfofthegreens thinlysliced
2
tsp.
grated
lemon
zest
1tbsp.freshthyme,sage,ortarragon finelychopped
Seasaltandfreshlygroundpeppertotaste 2poundsfreshasparagus toughendsremoved
1pound spinachlinguine 4tbsp.pinenuts toasted 3tbsp.freshparsley chopped 2tbsp.freshsnippedchives,plusblossoms
ifavailable
ChefsNote:
UseVeganCheese(mozzarella)togarnishyourpasta.Greatlightdish
pairedwithOrganicWHITEwine...YUM~
VIVALaVEGAN
Linguine(alsospelledlinguini)isaformofpasta
flatlikefettuccineandtrenette,butnarrowlike
spaghetti.Thenamemeans"littletongues"in
Italian.Accordingtothemakingofpastahistory,
linguineoriginates
from
the
Campania
region
of
Italy.
Whilespaghettitraditionallyaccompanies
tomatodishes,linguineisoftenservedwithpesto.
Linguineisslightlywiderthanspaghetti,andthere
isacompanionproductcalledlinguinifiniwhichis
similarinwidthtospaghetti.Inmostrecipes
spaghettiandlinguineareinterchangeable.
Cookthelinguiniaccordingtopackagedirections. I
suggestcookinglinguinipastauntilaldenteaswell.
Whilewaterisheatingforthepasta,heathalfthe
oilandbutterinawideskilletoverlowheat.
Addthescallions,lemonzest,thyme,andafew
pinchesofsaltandcookslowly,stirring
occasionally.
Meanwhile,slice3inchtipsofftheasparagus,the
slicetheremainingstalksdiagonallyormakearoll
cut.
Whenthewaterboils,saltit,addtheasparagus,
andcookuntilpartiallytender,about3to4
minutes.
Scoopitout,addittothescallions,andcontinue
cooking.
Cookthepasta,thenaddittothepanwithsomeof
thewaterclingingtothestrands.
Raisetheheatandstirintheremainingoil,the
pinenuts,parsley,chives,peppertotaste,anda
fewtablespoonsofcheese,ifdesired.
Divideamongpastaplates,gratealittlevegan
cheeseovereachportion,andgarnishwiththe
chiveblossoms(ifavailable).
VeganRotiniSOEASY 1tbsp.oliveoil 3cupsslicedzucchini 1cupslicedfreshmushrooms cupchoppedgreenbellpepper cupchoppedonion 2clovesgarlic minced 114.5ozcanstewedtomatoesundrained&chopped
1tsp.choppedfreshbasilor1/2tsp.dried tsp.choppedfreshoreganoor1/4tsp.dried
tsp.seasaltortotaste
tsp.
freshly
ground
pepper
2cupshotcookedrotiniRotiniisatypeofspiralpasta,relatedtofusilli,but
withatighterhelix,i.e.withasmallerpitch. The
namederivesfromtheItalianfortwists. Rotini
originatedfromNorthernItalyandthetighttwists
helpthemretainawidevarietyofsaucesbetter.
Theyareoftenusedinpastasaladswithpestoor
tomatobasedsauces. Rotiniismostoftenmade
fromrefined(white)wheatflour,althoughvarieties
madefromwholewheatflour,brownrice,orother
grainsarealsoavailable. Itisverysimilartofusilli,
anothertypeofcorkscrewshapedpasta,butfusilli
isthinner.Rotinishouldnotbeconfusedwith
rotelle("wagonwheel"pasta).
HeatoliveoilinaDutchovenovermediumheat.
Addzucchiniandnext4ingredientsandcook,
stirringconstantly,5minutes.
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Addtomatoandnext4ingredients;bringtoaboil,
andremovefromheat.
Addcookedpastaandtossgently.
Serveimmediately.
Whatdoyouthink?Canyoucreateyourdish? You
arethechefinyourkitchen.Thepossibilitiesare
justamazing. Havefun!
E'semplicementedelizioso.....
Buonappetito
TheAuthorChefMayrahasbeeninthe
healthyeatingandcooking
industryforover11yearsandhas
certificationsinsportsnutrition,
macrobioticcooking,
vegan
and
vegetarian,holistic,andfengshui
cuisine.Shestartedhercareerasa
cookbylearningand
experimentingwithFrench,Caribbean,Southern,Cajun,
andWestAfricancuisine. ChefMayraisachef
instructorandconductsavarietyofclassesand
demonstrationsgearedtowardsveganathletes,
personaltrainers,andanyonewhowouldliketolivea
healthierlife.Dr.Flavorcanmakehealthycooking
easierby
becoming
your
personal
chef!
Visit
chef
Mayra
atwww.mychefmayra.comorcallherat7023724709.
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Ithas
been
very
hard
talking
with
my
Grandpa
back
inMinnesotaabouttheweatherwithoutfeelinga
littleguiltyhewastellingmeabout30degree
belowzerowindchillswhileIm
lookingoutovermybeautifuland
productivewintergardenbeds. Of
courseIremindmyselfthatsummer
hereinPhoenixwillcomeagain,
andGrampswillgethisrevenge;
butashelamentedthesadlooking
andridiculouslypricedproducein
thestores,Ifoundinspirationfor
thismonthsarticle.
Inmanyclimates,wintertimecanbe
challengingtofindfresh,vibrant
andnutrientpackedfoodsona
budget. GrowingupinMinnesota,
wereliedheavilyonfrozenand
cannedveggiestoseeusthrough
thelong,darkwintersofthefrozen
tundra(which
is
probably
why
Istill
getcoldshiverslookingatcannedpeasinthe
grocerystore). Abettersolutiontogettingyour
dailydoseofgreenthingsistosproutthem
yourself!
Sproutingisaveryeasyandinexpensivewaytoget
greatnutrition,notjustinwinter,butanytimeof
theyear! Therearesomanywaystousesprouted
grains,nutsandseeds.Youcouldsproutyouroats
before
making
oatmeal
or
add
sprouted
lentils
to
yourpancakesforbreakfast. Someofmyfavorite
sandwichesandsaladsfeaturesproutedradish
seedsforthatlittleextrakickofflavor. Youcanput
sproutsinsmoothies,soups,bakedgoods,dips&
spreads evendesserts!
Sohowdoesonegoaboutharnessingthepowerof
sproutsinyourownhome? Therearemany
differentmethods,IllstartwiththefirstoneIhad
successwith
using
asimple
kitchen
colander
with
lentils.
WhilelivinginCalifornia,Danand
Idevelopedatraditionofhaving
pancakeseverySaturdaymorning
forbreakfast. Well,atraditional
pancakeisnotverynutritiousand
Iamafirmbelieverinconsuming
asmanynutrientsaspossibleper
calorie. SoIstartedthinking
abouthowtoupthenutritional
content,whilemaintainingataste
thatwebothloved,andthe
sproutedlentilblueberrypancake
wasborn! OnWednesdayor
ThursdayeveningIwouldtake
abouthalfacupoflentilsandsoak
theminwarmwaterovernight. In
themorningIwouldrinsethemin
acolanderthatIhungoverthe
sinkand
then
rinse
them
again
in
theeveningbeforeheadingtobed. Everyday,
morningandevening,theywouldgetanotherrinse
andbytheweekendtheywerereadytoaddtothe
pancakebatter. Iwouldalwaysmakelotsof
pancakes,soIcouldfreezethemforlaterinthe
weektheyweresoyummy!
OfcourseaftermovingtoArizona,Idiscoveredthat
mytimetestedcolandermethodnolongerworked
the
air
was
just
too
dry
to
keep
the
little
sprouts
goingonjustatwicedailyrinse. Ihadtostart
experimentingagainandinthecourseofmy
researchIcameacrossamostvaluableresource.
TheSproutPeople(www.sproutpeople.com)had
justwhatIwaslookingfor,asimpledevicethat
workedmarvelouslyformyclimate,theEasy
SproutSprouter. Itwasperfectforkeepingthe
lentilsmoistenoughtosprout,andbecauseitwas
sosuccessfulandeasy,Ibeganexperimentingwith
winter greens in any season
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many
othertypes
ofsprouts.
Thereisa
wealthof
infoon
their
website
andIwas
inspiredto
findnew
favorites.
Soonthey
gotmeto
trypeas,
beans,
broccoli,
and
arugula,
justtonameafew! EventuallyIcametorealize
thatIloveradishsprouts,butunfortunatelythatis
oneofthefewsproutsthatdidntworkasperfectly
astheothersintheEasySproutSprouter,they
nevergotgreenenoughformytastes.
ItwasonlylastmonththatIstumbledacrossmy
otherfavoritesproutingdeviceatourlocalAsian
market,theNaturalLifeComposition
(www.rt4u.co.kr/eng/ceogreeting.html). TheNCL
ismanufacturedbyaKoreancompanyandthe
instructionsmadeitclearthattheyhadusedsome
flawedtranslationsoftware nottoworrythough,
sincethepicturesandphotosareenoughtogetit
setupandworkingproperly. Thisdevicehasa
largecleardomefittingoverceramicdisksthatsit
onawaterreservoir. Thelittlesproutsare
protectedfromdryingoutwhilestayingexposedto
enoughlighttobecomeverygreen. Theradish
sproutsthatcomeoutofitarenothingshortof
miraculousspicy
and
agreat
addition
to
salads
andsandwiches!
FG
Pancakes are definitely worth experimenting with to find the perfect recipe for your tastes! This recipe has been modified fromIsa Chandra Moskowitzs Vegan with a Vengeance, a book that I recommend highly.
Sift together:1 cups Whole Wheat Pastry Flour (I use Bobs Red Mill)2 tsp Baking Powder1 tsp Cinnamon
Blend together:1 cups Rice or Soy Milk1 tbsp Flax Seed1 tsp Vanilla1 tsp Cinnamon
Fold into the batter:1 cups Blueberries, either fresh or frozen (defrosted and rinsed)
Mix the liquids into the dry ingredients, but dont over mix. Let the batter rest for at least 20 minutes. Depending on yourbatter, you might want to add some additional liquid to keep the batter thin enough.
Preheat the skillet (I use cast iron) to just lower than medium (on my gas stove the setting is just over 4 out of 10), lightlygrease the skillet if you are not using a non-stick pan. When water drops on the skillet and splutters, the griddle is ready.Ladle the batter onto the griddle and cook until the edges look a bit dry and have lots of bubbles in the center. Flip and cookuntil both sides are golden brown.
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Sproutsareaperfectsupplementtoyourdiet,
especiallywhentheweatherisparticularly
uncooperativeforgardening. Itreallyisaseasyas
soakingsomelentilsandkeepingthemmoist
enoughoveracoupledaystostartgrowinggo
aheadandgivesproutingatry!
TheAuthorAsaprofessionalurbandesigner,
LizLonettiispassionateabout
buildingcommunity,both
physicallyandsocially. She
graduatedfromtheUofMNwith
aBAinArchitecturein1998.She
alsoservesastheExecutive
DirectorforthePhoenix
PermacultureGuild,anonprofitorganization
whosemissionistoinspiresustainableliving
througheducation,communitybuildingand
creativecooperation
(www.phoenixpermaculture.org).Alongtime
advocateforbuildinggreenerandmoreinter
connectedcommunities,Lizvolunteershertimeand
talentforotherlocalgreencauses. Inherspare
time,Liz
enjoys
cooking
with
the
veggies
from
her
gardens,sharinggreatfoodwithfriendsand
neighbors,learningfromandteachingothers. To
contactLiz,pleasevisitherblogsite
www.phoenixpermaculture.org/profile/Liz
Resourceswww.urbanfarm.org
www.phoenixpermaculture.org
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Americansare
well
aware
of
common
addictions:
smoking,caffeine,alcohol,amphetamines,
prescriptionpainmeds,sleepingpills,andof
courseillegaldrugs,suchascocaineandheroine.
However,mostofusareblindtothiscountrys
biggestaddictionofall:Food.Theshockingtruthis
thattoomuchweightnowkillsmorepeoplethan
cigarettesmoking.
Yes,foodisaddictiveasweallcanattest.
Whetheritsaphysical,mental,emotional,
conditional,cultural,oralloftheaboveaddiction
makesnodifference.Werehooked,andthatswhy
itssotoughtobeatthosecravingsthatloudlylure
usin,nomatterhowmuchwetrytothinkortalk
ourselvesoutofthem.
Forsomeofus,itssweetsthatwoo;forothers,its
salt.Itcanbegreasychipswechoose,ordietpop
wegulp.Breadsoothes,meatrules,cheesepleads.
Countlesscombosconnivetocommandand
control.And
lets
not
forget
the
dark
devil
himself,
aseductivemasterwholeavesusweakinthe
kneesandvacantofsensechocolate.
Whichevercravingsholdyouhostage,theseseven
strategiescanhelpyouescapefreeingyoutolose
weight,sidestepdiseases,andbuildhealth.
1.SatisfyYourHungerDrive
You
must
control
your
hunger
drive
to
lose
and
maintainidealweightamythicalculturalmantra
youmaybelieve.Whenyoufailtocontrolyour
hungerandgiveinoncemoretoyourcravings,you
feelinherentlyweak,lackingwillpowerandself
control.Deletethatmythfromyourbrain.Your
hungerdrivecannotbecontrolled.Itisanatural
instinct,and,likeallhumaninstincts,itkeepsyou
alive.
Whenyoure
thirsty,
you
drink.
When
youre
sleepy,yousleep.Whenyourehungry,guess
what?Youshouldeat.Simplyfillupontheright
foodsthatsatisfyyourhungerdrive(seeStrategy
#2).Yippee!Youarenowfreetoeatuntilyoure
full.
Remembertolistentoyourbrainandstopeating
beforeyourstomachbegsformercy.Andwhen
yourehungryagain,trulyhungryandnotjust
needyforemotionalcomfortorrelieffrom
boredom,eat!Whowouldhavethunkit?Youget
toeatwhenyourehungry!
Cravings,triggeredbyhunger,canbecrushed,if
youstopwagingwarwithyourhungerdriveand
startsatisfyingitbyfillinguponthebestforyou
foods.
2.FillUponGoodGuyCarbs
Forall
the
carb
confusion,
there
is
one
glaring
fact.
Allcarbsarenotcreatedequally.Thegoodguy
carbohydrates,sourcedbywhole,freshfruits,
vegetables,unrefinedgrains(brownrice,not
breads)andlegumes,satisfyyourhungerdrive,
therebycalmingcravings.Whenoneofyour
goodies,butbaddiescreamsatyou,whethermid
afternoonorduringeveningT.V.viewing,eatand
filluponnaturesbestforyoufoodsfirst,andbe
amazedbythefadingofthecraving.
Hint:Forcravingstodisappear,youmusteat
enoughofthebestforyoufoodstoreallyandtruly
fillyouup.
3.DitchBadBoyCarbs
Ontheotherhand,thebadboysincitecravings.
Steerclearofthem.Scoutthemoutandbanthem
fromyourhouse,workplace,andcar.As
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experienceteaches,themorerefinedsugar,
desserts,bakedgoods,breads,saltysnacks,and
chocolateyoueat,themorehookedyouget.If
theyareoutofsight,theyaremucheasiertoavoid.
Thenaturalsugarsandsodium(naturessalt),
wrappedupinnaturesperfect,nutrientdense
packageoffruits,vegetables,unrefinedgrains,and
legumes,areyourbiggestalliestosuccessfullyfight
andconquercravings.Whencravingscall,besure
tofirstloaduponthesefoods,especiallywhole
fruitsandvegetables,torenderthosesabotaging
urgespowerless.
4.GrazeonFruitforBreakfast
Freshfruitexpeditesyourfreedomfromcravings.
Thechallengeiseatingenoughfruitinaday
whentraditional
food
faves
demand
front
stage
andcenter.Ratherthanbreakfastingonthetypical
badboycarbswhichtriggercravings(driedup
cerealfromabox,quickoats,browncoloredwhite
toast,pancakes,poptarts,pastries),fatladen
baconandeggs,orjustacupofpickmeupthen
crashmedown,whynotjumpoutofthebreakfast
boxandfillyourmorningandstomachwith
naturesbestcravingcrushersfreshfruits?
Pay
attention
to
your
hunger
drive
and
eat
enough
wholefruits,approximatelyfourtoten,tofillyou
upandsatisfyyou.Grazingonwhole,freshfruits
untilnoonhelpsshutthegatebeforethecravings
getoutofthebarn,gainmomentum,andsneak
attacklaterintheday.Tryit.Seehowmanywhole
freshfruitsfillyouupandbeholdyourincredible
shrinkingcravings.
5.KeepHealthySnacksHandy
Whetherat
home,
work,
or
on
the
go,
think
ahead
andkeephealthysnackswithyouatalltimescut
upveggies,fruit,andraw,unsaltednutsandseeds.
Thatway,whencravingsstartcrooning,your
fortificationswillstopthemdeadintheirtracks.
6.StoptheDietgoRoundForever
Suredietswork,forawhileuntiltheydont.But
theyareexcellentatonethingaddingredhot
fueltoyourcravings.
First,dietsdepriveyouofyourfoodfaves until
youcantstandit,givein,andsneakthemback
intoyourlife.Second,dietsrestrictcaloriesand
portions,leavingyouhungry,makingyoucrave
more,andbuildingthatfoodfrenzytoaheightthat
consumesyourthoughtsandyourlifeuntilyou
givein.Third,dietsoftenlimitthemajornutrient,
carbohydrates.Withashortageofgoodguycarbs,
cravingstakecontrol,andyougrabthefirstbad
guycarbinsight.Theresult:youfeellikea
hopelessfailureonemoretime.
Sothe
next
time
youre
tempted
to
diet,
just
rememberonething:DietsDontWork!
7.AddandWiggle!
Okay.Letsfaceitrightnow.Yourenotperfect.
Youwillneverbeperfect.Nordoyouhavetobe
perfecttofinallybefreefromfoodcravings.So
giveyourselfsomewiggleroom.Insteadof
proclaimingthatyoureneverevergoingtobe
seduced
by
one
of
your
food
friends
again
(thats
notgoingtohappensowhygothere?),tryanew
strategy.
Thinkaddition,notsubtraction.Inotherwords,
insteadoftrappingyourselfinarestrictivefood
boxofcanthaves,deprivingyourselffromthe
getgo,thinkaboutwhichfoodsyougettoaddto
yourdaythatwillgiveyouthemostnutritionfor
yourcaloriebuck.Thesearetheverysamefoods
fruits,vegetables,wholegrains,andlegumesthat
willshort
stop
those
cravings
that
have
enslaved
youfordecades.
Thenfollowthe80/20Rule.Eightypercentofthe
timewhenmealsandsnacksareroutinewithout
holidays,birthdays,orgettogethers,addandfill
upfirstonthosebestforyoufoods.Theother
twentypercentofthetime,dontworryaboutit
andwiggle!Justbewareyoudontwiggletoo
much.
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Nomatterhowdiligentyouareatincorporating
these7Strategiesintospecificactionstepsinyour
dailylife,ifyouareameremortal,therewillbe
timeswhenagoodie,butbaddiewillhopintoyour
openlikeababybirdmouth,andwhenyouleast
expectit.Noworries,withpersistentmindfulness,
time,andpatience,youcanunlockthattrapdoor,
freeyourselffromcravings,andbuildyourbody
dreamcometrue.
TheAuthor
Dr.LeslieVanRomeristhe
authorofweightloss,health
boostingGettingintoYour
Pants,anditscompanion
workbook,GettingintoYour
PantsPlayBook,Sequim
chiropractor,weightloss
cheerleader,andmotivational
healthspeaker.
Formoreinformation,call6838844,emailDr.
[email protected],orhop
intowww.gettingintoyourpants.com.
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restaurant,averypowerfulshifthappened,and
whatIwouldconsiderGodsteppedinandblessed
mewithatalentessentiallyovernight.Atthatpoint
IknewIwouldbeinvolvedwithrawlivingcuisinein
oneformoranotherfromthenon.Youreapublishedrawfoodsauthor,havinghadyourrecipesinseveralrawbooksaswellasyourown,OrgasmoftheTasteBuds. Pleaseenlightenusabouttheseanddoyoufindyourselfbecomingmoreofanauthorandeducatorormoreofatraditionalchefpreppingfoodanddesigningmenusbehindthekitchencounter?Thatsagreatquestion.WellIdontseemyself
behindacountermuchagainlikeinOrganica,butI
aminvolvedinandaminterestedindoingmore
menudevelopmentandconsultationswithother
restaurantsinterested
in
incorporating
living
foods
intotheirestablishments.CarolAlt,thefamous
supermodellovedoneofmyrecipessomuchthat
sheendeduppublishingitinherrawrecipebook
TheRaw50.Itwasarecipethatmymommade
manytimesformewhenIwasgrowingupthatI
convertedintoarawvegandish.IcallitBeLives
MomsStuffedBells;youcangetitonmywebsite
atwww.belivelight.com.IwasraisedSeventhDay
Adventistandmyparentsfedmeavegetariandiet,
even
though
they
ate
meat
themselves.
Many
SeventhDayAdventistsarevegetarians,butsome
ofthemfollowasimilartokoshermeatdiet.
Recently,Iselfpublishedthefirstversionofmy
booktointroduce30ofmyrecipestotheworld,
sincemyfoodhasonlybeenavailableforintimate
gatheringsandprivatechefworkforthepastthree
years.Iseemyselfasafrontlinerwhenturningthe
massesontorealizingitcantasteabsolutely
fabulousandasgoodasorbetterthananycooked
ormeatdishoutthere.
Iunderstandyouvegotover1,500recipesandplanonpublishinganotherbookthisyearaswellasopeningtworestaurants! Whatcanyoutellusaboutthose?Idohaveover1500recipesandcouldcreate20
tantalizingrecipesadaywithenoughtimeand
ingredients.Ihavemorethanthatbecausethats
justwithmyrecipes.InChristmas2007mydads
wifeJeanette,broughtaboxinfromthegarage
andtoldmethatthecontentsinsideweremine
andhadbelongedtomymother.Iopeneditup
andfoundabout20vegetarianbooksfrommy
childhood;tearsinstantlygracedmyeyesrealizing
thatmymomwasherewithme.Irealizedthenand
therethatIwouldbedoingaseriesofrawrecipe
booksinthefuturetransformingmychildhood
favoritesintorawcuisine,anddedicatingthemto
mymom.Ihavealreadyfoundover800recipesout
ofthethousandsthatIwanttocreate.Asfarasthe
2restaurants
that
Ihave
been
visualizing,
1is
going
tobeafastfoodfranchiseandtheotherisgoingto
incorporatediffe