VeganCulinaryExperience - May 2009

http://www.veganculinaryexperience.com

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Click on any of the titles to take you to the appropriate piece

Features Columns Spice It Up for Flavor and Nutrition 12 By Jill Nussinow, MS, RD

Spices, history, trade, nutrition!

Curries, More than Just a Pun‐

gent Taste 16 By Marty Davey, MS, RD

Marty regales us with terrible puns while discussing some of the ingredients found in Southeast Asian curries!

Fusion Fun: Japanese & Thai 20 By Chef Philip Gelb

Chef Phil combines his best Thai curries with his incredible knowledge of Japanese cuisine!

Where The Curries Are 22 By Chef Mayra

Ever wonder just how many countries have curry? Chef Mayra answers that question for us and more.

A Curry Primer 25 By Chef Jason Wyrick

Learn how to recognize different regional curries and get inspired to craft your own.

What’s Cooking? 3

Find out what’s up with the Vegan Culinary Experience this month.

Edible Landscapes: The Exotic Spice Garden 28 By Liz Lonetti

Our expert gardener, Liz, has some great ideas for how to grow some of the more exotic herbs and spices!

Are Your Workouts Working? 30 By Barry Lovelace

This month, Barry gives us some tips on how to keep up our workout momentum.

Marketplace 8

Get connected and find out about vegan friendly businesses and organizations.

Recipe Index 46

A listing of all the recipes found in this issue, compiled with links.

see the following page for interviews and reviews…

Curries from around the World 1| May 2009

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Click on any of the titles to take you to the appropriate piece

Interviews Reviews Interview with Author Isa Chandra Moskowitz 32

Isa is a prolific vegan cookbook author and the personality behind the famous Post Punk Kitchen!

Interview with Erik Marcus of Vegan.com 35

Erik is an author of several books on the ethics of eating vegan, author of The Ultimate Vegan Guide, and runs the popular site Vegan.com.

Featured Artist

Singer and Songwriter Alex Arndt 37

Alex is a Los Angeles based musician, blending his energetic style of rock with a compassionate message.

Restaurant Review: Zen Palate 40 By Jason Wyrick

Zen Palate is one of NYC’s oldest vegetarian restaurants, specializing in a hybrid of American and Asian cuisine.

Product Review: World Foods Curry Sauces 42By Jason Wyrick

Vegan curry and stir fry sauces? Inconceivable!

Book Review: Horizons, New Vegan Cuisine 44By Jason Wyrick

Horizons is one of the premier vegan restaurants in the world, with a companion cookbook that showcases chefs Laundau’s and Jacoby’s tropical inspirations.


The Vegan Culinary Experience

Curries from around the World May2009 Publisher Jason Wyrick Editors Eleanor Sampson, Carolyn Mullin Nutrition Analyst Eleanor Sampson Web Design William Snell & Jason Wyrick

Graphics Alex Searcy & Jason Wyrick Video Production Kristen Mozafarri Contributing Authors Jason Wyrick Jill Nussinow Marty Davey Mayra “Dr. Flavor” Liz Lonetti Sharon Valencik Philip Gelb Barry Lovelace

Photography Credits

Recipe Images Jason Wyrick Milan Valencik of Milan Photography Garden Pictures Liz Lonetti Cumin, Cardamom, GNU Free Documentation Kaffir Lime, Pepper License Turmeric Galangal, Fenugreek Public Domain Music Notes linkwaregraphics.com/music Isa Moskowitz Pictures Courtesy of Isa Chandra Moskowitz Erik Marcus Picture Courtesy of Erik Marcus Alex Arndt Courtesy of Alex Arndt World Foods Sauces World Foods Zen Palate Exterior Zen Palate Website

WWhhaatt’’ss CCooookkiinngg??

Curries are often associated with Indian cuisine and rightly so. Cumin, coriander, pepper, chilies, each curry filled with wondrous spices. Yet the popularity of curry has made it a staple dish throughout much of the world, from Jamaica to Thailand, with each region lending its indigenous

ingredients to the mix, each region’s people creating their own unique blends of culinary beauty. This issue is dedicated to those people. That’s one of the reasons this issue has very few Indian curries in it. The other reason is that Indian is getting its own issue! Until then… Eat healthy, eat compassionately, and eat well!


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Jill Nussinow, MS, RD, The Veggie Queen ‐ Jill is a Registered Dietitian and has a Masters Degree in Dietetics and Nutrition from Florida International University. After graduating, she migrated to California and began a private nutrition practice providing individual consultations and workshops, specializing in nutrition for pregnancy, new mothers, and children. You can find out more about The Veggie Queen at www.theveggiequeen.com.

Jason Wyrick ‐ Chef Jason Wyrick is the Executive Chef of Devil Spice, Arizona's vegan catering company, and the publisher of The Vegan Culinary Experience. Chef Wyrick has been regularly featured on major television networks and in the press. He has done demos with several doctors, including Dr. Neal Barnard of the PCRM, Dr. John McDougall, and Dr. Gabriel Cousens. Chef Wyrick was also a guest instructor in the Le Cordon Bleu program. He has catered for PETA, Farm Sanctuary, Frank Lloyd Wright, and Google. Visit Chef Jason Wyrick at www.devilspice.com and www.veganculinaryexperience.com.

Mayra “Dr. Flavor” - Chef Mayra has been in the “healthy eating and cooking” industry for over 11 years and has certifications in sports nutrition, macrobiotic cooking, vegan and vegetarian, holistic, and feng shui cuisine. She started her career as a cook by learning and experimenting with French, Caribbean, Southern, Cajun, and West African cuisine. Chef Mayra is a chef instructor and conducts a variety of classes and demonstrations geared towards vegan athletes, personal trainers, and anyone who would like to live a healthier life. “Dr. Flavor” can make healthy cooking easier by becoming your personal chef! Visit Chef Mayra at www.mychefmayra.com or call her at 702‐372‐4709.

Eleanor Sampson – Eleanor is the editor for The Vegan Culinary Experience, author, and an expert vegan baker with a specialty in delicious vegan sweets (particularly cinnamon rolls!) You can reach Eleanor at [email protected].



Marty Davey ‐ Marty Davey is a Registered Dietitian and has a Masters degree in Food and Nutrition from Marywood University. She became a vegetarian in 1980 when she discovered that the chemicals in American meat made them unsellable to Europeans. She and her husband have raised their son as a vegan. She teaches nutrition and has a private practice specializing in assisting clients transitioning to a plant‐based regime step by step. Her website is www.martydavey.com.

Liz Lonetti ‐ As a professional urban designer, Liz Lonetti is passionate about building community, both physically and socially. She graduated from the U of MN with a BA in Architecture in 1998. She also serves as the Executive Director for the Phoenix Permaculture Guild, a non‐profit organization whose mission is to inspire sustainable living through education, community building and creative cooperation (www.phoenixpermaculture.org). A long time advocate for building greener and more inter‐connected communities, Liz volunteers her time and talent for other local green causes. In her spare time, Liz enjoys cooking with the veggies from her gardens, sharing great food with friends and neighbors, learning from and teaching others. To contact Liz, please visit her blog site

www.phoenixpermaculture.org/profile/LizDan.

Sharon Valencik ‐ Sharon Valencik is the author of Sweet Utopia: Simply Stunning Vegan Desserts. She is raising two vibrant young vegan sons and rescued animals, currently a rabbit and a dog. She comes from a lineage of artistic chef matriarchs and has been baking since age five. She is working on her next book, World Utopia: Delicious and Healthy International Vegan Cuisine. Please visit www.sweetutopia.com for more information, to ask questions, or to provide feedback.

Chef Philip Gelb ‐ Philip Gelb was born and raised in Brooklyn NY. He ended up in Florida where he received a BA in cultural anthropology and did graduate studies in ethnomusicology. For the last decade he has lived in the San Francisco Bay Area where he works as a professional musician and music teacher as well as a vegan chef. As a musician he has performed all over the United States and in Japan, Europe and Canada. 5 years ago he started In the Mood for Food, a vegetarian personal chef and catering company. He has been vegetarian since 17 and after becoming vegan 4 years ago, he changed his business to strictly vegan cuisine. Although totally self taught as a chef, he is a very popular vegan cooking teacher, hosting monthly classes. His other interests include hiking, travelling, and

he is an avid film buff. Of course, he loves cooking, especially for friends as well as professionally. Visit Phil at www.myspace.com/InTheMoodforFood.



Barry Lovelace ‐ Barry Lovelace is a vegan fitness coach specializing in the functional training of athletes. He is the owner of FitQuest Fitness in Allentown, PA, and frequently produces routine fitness podcasts at his site www.barrylovelaceblog.com.


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An Educational and Inspirational Journey of Taste, Health, and Compassion

The Vegan Culinary Experience is an educational vegan culinary magazine designed by professional vegan chefs to help make vegan cuisine more accessible. Published by Chef Jason Wyrick, the magazine utilizes the electronic format of the web to go beyond the traditional content of a print magazine to offer classes, podcasts, an interactive learning community, and links to articles, recipes, and sites embedded throughout the magazine to make retrieving information more convenient for the reader. The VCE is also designed to bring vegan chefs, instructors, medical professionals, authors, and businesses together with the growing number of people interested in vegan cuisine. Eat healthy, eat compassionately, and eat well.


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Welcome to the Marketplace, our new spot for finding vegetarian friendly companies, chefs, authors, bloggers, cookbooks, products, and more! One of the goals of The Vegan Culinary Experience is to connect our readers with organizations that provide relevant products and services for vegans, so we hope you enjoy this new feature! Click on the Ads – Each ad is linked to the appropriate organization’s website. All you need to do is click on the ad to take you there. Become a Marketplace Member – Become connected by joining the Vegan Culinary Experience Marketplace. Membership is available to those who financially support the magazine, to those who promote the magazine, and to those who contribute to the magazine. Contact Chef Jason Wyrick at [email protected] for details!

Current Members Rational Animal (www.rational‐animal.org) GoDairyFree.org and My Sweet Vegan (www.godairyfree.org) Jill Nussinow, MS, RD, The Veggie Queen (www.theveggiequeen.com) Marty Davey, MS, RD (www.martydavey.com) Chef Mayra “Dr. Flavor” (www.mychefmayra.com) Sweet Utopia (www.sweetutopia.com) In The Mood for Food (www.myspace.com/inthemoodforfood) The Phoenix Permactulture Guild (www.phoneixpermaculture.org) Milan Photography (www.milanphotography.com)


http://www.mysweetvegan.com


www.mychefmayra.com [email protected] Call 702.372.4709 Eating vegan doesn't have to be boring. In fact, it is the most exciting way to eat! Fresh and organically grown plant‐based foods are among nature's most healthful and delicious gifts.

Private Chef Mayra provides**Baby Food Classes** plus these healthy services. ☺"A Seduction of the Senses" ☺ A flavor fusion to seduce your palate ☺ Private & Public Cooking Classes ☺ Sport Nutrition information-cooking tips. ☺ How to prepare foods as a

Vegan or Vegetarian ☺Vegan Desserts & Meal delivery ☺ Guidance and coaching for healthy eating for you and your family

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If you remember your 6th grade history, you’ll likely recall stories of explorers who traveled the globe in search of spices and salt. I only began to understand the significance of this until fairly recently. During the time of the explorers in the 15th century and beyond, there was no refrigeration. (In fact, modern electric refrigerator is a fairly modern invention, appearing in the early 20th century.) This meant that food either needed to be very fresh or preserved in some way. That’s where the salt came into play. Also, food that was possibly on the verge of spoilage likely tasted better if it was spiced and flavored. Although no one at that time knew about antioxidants (something about which we are still exploring), it seems that they are the component which may have helped preserve food and keep it safer. Spices likely date back to about 5000 BC. And using spices as they are currently engaged, also known as extravagant use, most likely didn’t occur until the 1st Century AD. I will be reviewing just a few spices for you here. I also want to clarify that spices are usually the buds, seeds or bark of a plant where herbs are usually leaves from a woody plant.

Turmeric is a root, Curcuma longa, that looks very similar to ginger. But when you slice it open, the inside is bright yellow, and it will stain. It is occasionally available fresh and is grown in Hawaii but more likely you will find it as a bright yellow, slightly bitter powder. It is the base, and yellow color, for most Indian curry blends. Turmeric is most likely the spice with the highest antioxidant activity, has anti‐inflammatory and cholesterol‐lowering effects. The active component in turmeric is curcumin. Andrew Weil, M.D. has formulated a tea drink that incorporates turmeric. In the West Indies they grate the root and apply it as a salve to help with arthritis and other muscle aches. Some herbalists recommend as part of a prevention program for heart disease and cancer. In Chinese medicine it is used to treat asthma. Most people like their turmeric as an ingredient in savory dishes. Ginger is also a root, Zingiber officinale, that can be used fresh, chopped or grated, or dried and ground, just like turmeric. In fact, the two of them look similar in their gnarliness. With either root, look for a shiny or smooth exterior. If it looks wrinkled, it’s a sign that the root is aging. Ginger has been used medicinally in many ways for gastrointestinal disturbances, for dizziness or nausea and motion or car sickness (the latter is definitely a modern application). It has not been tested in pregnancy so it’s not recommended for morning sickness. Making it into tea make help with breaking up congestion from colds. It is easily incorporated in a wide variety of dishes, and whole pieces may be candied and used in

Spice It Up for Flavor and Nutrition

By Jill Nussinow, MS, RD, The Veggie Queen™


recipes or pickled and served as a condiment, as used in Japanese cuisine. Cayenne is a type of dried hot ground chile pepper. It usually accounts for the heat in curry powder and other hot spice blends. It works well in both savory and sweets dishes (think of hot pepper jelly). A pinch added to your next batch of brownies adds a pleasant kick. Sales have been going up about 25% per year, according to Steven Krusie, PR director for Frontier, an organic spice company. Krusie suspects that the potential medicinal and nutritional benefits may be driving sales. Cayenne likely helps open capillaries and increase circulation. Additionally adding cayenne (and other hot peppers) to food can help boost your metabolism. Capsaicin, the active ingredient in chile pepper may be used topically to treat rheumatism and internally in nose spray (one brand that I recommend is called Sinus Buster). Some people are more sensitive to the heat in chilies than others so if you’ve got a delicate palate avoid cayenne pepper. Using cayenne, along with other, spices helps cut down on the amount of salt, and therefore sodium, that you consume. Cinnamon is the bark of a tree that gets ground. There are a number of types of cinnamon, and names for it including cassia and canela. The one with the most volatile oils and luscious scent is Saigon cinnamon. One of the most common spices used it is most often added to sweet dishes but it also adds a sweet and mysterious note to savory dishes and tones down the heat in curry powder. Historically cinnamon was considered good for digestion and for relieving sore throats. Recent studies on cinnamon have shown that a teaspoon of ground cinnamon a day may help prevent diabetes and can also help regulate blood sugar.

It’s easy to add to your morning oatmeal or put into a green smoothie. In the Middle Ages cinnamon became a favorite flavor in many banquet foods and was regarded as an appetite stimulator, a digestive, an aphrodisiac, and a treatment for coughs and sore throats.

Cumin is one of my favorite spices. I buy whole seeds and toast them in a dry pan until they are fragrant. I then grind them in a coffee or spice grinder. Toasted cumin is much more aromatic than previously ground cumin. Cumin has anti‐

microbial properties (the kind that would keep food fresher in the “olden” days although in the quantities used, this quality is questionable), and help you digest your food better. Whole cumin seeds will last a long time (for at least a year, preferably in a cool, dark place) while ground cumin (and other spices) will often lose their aroma and seasoning quality if more than a year old. Cumin is a common ingredient in curry powder (at least in mine) but is also used in cuisines throughout the world. Black Peppercorns ‐ “One fascinating tribute to the value of spices, such as peppercorn, was their acceptance in medieval times as a substitute for money; thus, some landlords would be paid a “peppercorn rent”. Conquerors would accept spice stores as booty or as a victory tax. The flow of pepper along trade routes provided opportunities for trade taxes to be imposed at major trading cities by Arabians,


Egyptians, Turks and Venetians. The increasing custom duties in the 15th century resulted in a 30‐fold rise in the price of Indian pepper, at a time when the social desire for pepper and other exotic spices was maximal. Changes in pepper prices had an effect on national economies and on aggressive reactions comparable to that seen in the Western appetite for fuel oil today,” according to the According to the UCLA Medicinal Spices Exhibit http://unitproj1.library.ucla.edu/biomed/spice/index.cfm?displayID=20. While other spices are known for their medicinal effects, grinding black peppercorns (which keeps them freshest and most potent), can prove irritating for mucosal linings and may stimulate appetite. This may have been beneficial way back when but few of us need this today. Still, freshly ground black pepper can add wonderful flavor accents to food.

The Author Jill Nussinow, MS, RD, The Veggie Queen™ loves to spice up her food for both the nutritional and medicinal benefits. She buys almost all organic spices and recommends that you do the same. She sells spice blends from South Africa through her email

newsletter. You can sign up at http://www.theveggiequeen.com or send an email to Jill at [email protected].

See Jill’s Recipe for Spiced Ruby Red Rice and French Lentils Below!


Spiced Ruby Red Rice and French Lentils

In the dish I use only half of this spice mixture. Put the rest away in a cool, dark place and write the date on it, along with what it is so that you can use it later. (The following spice blend is wonderful added to any rice or lentil dish. I use it in my Spiced Red Rice and French Green Lentils dish found on my pressure cooking DVD, Pressure Cooking: A Fresh Look, Delicious Dishes in Minutes. ) 2 teaspoons coriander seeds 1 teaspoon cumin seeds ½ teaspoon black peppercorns In a small skillet, toast the seeds over medium heat until they smell toasty, about 2 minutes. Let cool and then grind. Reserve half for another use. 1 cup Thai Ruby Red Rice (Alter Eco or other brand) ¼ cup French green lentils 1 tablespoon vegetable oil (optional) 1 teaspoon mustard seeds ½ of the above spice blend 2 cloves garlic, minced 1 teaspoon minced fresh ginger 2 ¼ cups water ½ teaspoon salt Raisins and almonds or cashews, if desired Soak the rice and lentils while you prepare the toasted spices. Drain the rice and lentils. Heat the oil in a pressure cooker over medium heat. Add the mustard seeds and toast for about 30 seconds. Add the ground spices,, garlic and ginger and stir. Add the drained rice and lentils, and the water. Turn the heat to high and lock the lid on the cooker. Bring to high pressure and maintain high pressure for 7 minutes. Remove the cooker from the heat and let rest for 10 minutes while the pressure comes down naturally. Remove the lid, tilting it away from you. Add the salt and stir. Put rice mixture on platter. Garnish with raisins and nuts, if desired. It looks nice if you garnish it with tomatoes or other brightly colored vegetables. If you want to really spice this up, add a pinch of cayenne while the rice is cooking. Note: If you don’t have a pressure cooker, you can make this on the stove top and it will likely require about another ½ cup water and take 30 minutes cooking.

Recipe by Jill Nussinow


Knock, knock.

Who’s there?

Curry . . .

Curry who?

Curry me back to ♫Ole Virginny♫, or ♫Curry on

Wayward Son♫, for you Kansas fans.

Knock, knock.

Who’s there?

Curry . . .

Curry who?

Curry –iosity killed the cat. [Thanks, so much for the groans. I’m here through Thursday]

The pun is one of the oldest forms of humor. It is also one of the highest intellectual forms of humor due to depth of understanding a language and its connection to culture.

Curries are one of the oldest types of stew recorded. The first being documented in Babylon around 1700 BC.1 And, according to my hierarchy of cooking skills, curries are one of its highest forms due to the spice complexities melding to a specific flavor.

The word curry is theorized to be an Anglofication of a Sanskrit word, Karli. However, it appears that there are a number of words theorized to be the

origin. All I know is that the tastes are multi‐cultural and multi‐dimensional. Oh yeah, I love them all.

In my search for the biggest health bang for the caloric buck, the spices used in curries are akin to finding The Nutrient Dollar Store. A pinch of this and a dash of that have been used for centuries to vanquish more than the common cold. I chose my most favorite flavor enhancers and share their incredible properties.

Cardamom – This spice is used in the most unique ways from Indonesian curries to Scandinavian cookies.

However, cardamom has been researched for use with chelation therapy and for its antioxidant properties with positive results,2 as well treating hypertension,3 kidney and urinary disorders, modulating gut activity and acting as a sedative.4 The evidence is fairly clear that I need to eat more cookies.

Cilantro/Coriander – AKA, Chinese parsley. People have a love/hate relationship with cilantro. Many times I use it in my guacamole when I make it with my garden produce. It can have a fabulous drying quality to flavors when used fresh. Be aware that cooking can dull the flavor.5

Curries, More than Just a Pun-gent Taste

By Marty Davey, RD, MS


The health aspects are numerous. The traditional use of cilantro to decrease hypertension is heavily supported in scientific literature.6 7 Historically, it has been used to treat diabetes, indigestion, rheumatism and joint pain. Current research is supporting its use to decrease blood glucose in diabetics, though the research is not conclusive.8 The claims of including cilantro or coriander as part of chelation therapy for high mercury poisoning is anecdotal and based on loosely documented case studies.

Coconut Milk – We have all heard about the problems of coconut milk: high in saturated fat. Saturated fat is what you find in butter and steak. Conversely, native cultures which regularly ingest coconut milk do not show that intake has any connection with heart disease. Studies divided traditional coconut eating subjects into those with coronary disease and those without. Results showed that animal product intake related directly to risk of coronary events. Higher carbohydrate intake and low animal product intake was what kept you heart healthy.9 Obesity rates among Tanzania adults rose with a lower activity rate and high consumption of dairy milk. Decreased obesity rates mentioned coconut milk as part of this regular diet.10 In addition to heart health, anecdotally, coconut with aloe vera is purported to cure hair loss.11

Cumin – That lovely dry heat which goes so well in my Aloo Gobi has been shown to kick butt when it comes to colon cancer cells [Pun intended, See Knock, Knock]12 The property of cumin playing The Terminator role on cancer cells is Thymoquinone. Additionally, another fun name, factor‐kappaB has been seen to initiate such diseases as cancer, atherosclerosis, myocardial infarction, diabetes, allergy, asthma, arthritis, Crohn's disease, multiple

sclerosis, Alzheimer's disease, osteoporosis, psoriasis, septic shock, and AIDS.13 Cumin, black cumin seeds in particular, have been put on a list of herbs which stop the manufacturing of this substance in your body. Thus cutting, “I’ll Be Back” from your metabolic movie quotes.

Fenugreek – Although the most common method of calming infants in the United Arab Emirates was breast feeding, when herbal teas were used fenugreek was in the top five. Interestingly, 90% of these mothers preferred not to use pacifiers, but themselves and their motherly instincts to help their babies. Historically, fenugreek has been used in the treatment of diabetes and current research appears to support this theory, although the

evidence is not conclusive.14 15

Galangal – Beginning its life in China and Java, galangal is similar to ginger. Its distinctive flavor not only gives a richness to Thai curries, it has been traditionally used to relieve many GI tract problems such as

bad breath, sea sickness, indigestion, ulcers and stomach inflammation and diarrhea. This may be due to its antimicrobial properties.16 Like ginger it increases circulation especially to the hands and feet.17 No wonder Tom Yum soup does the trick on colder nights.

Garam Masala – The term, masala means mixture. There isn’t a garam masala bush or tree. I include this to help you shop for ingredients found in this month’s recipes. However, not all masalas are the same. If you know your store, you can explain your taste preference and they may be able to assist you


in finding the heat and flavor mixture for your palate.

Kaffir Lime – In Southeast Asian cooking you may use the kaffir rind or leaf in a recipe. Each has a sour flavor which works so well with the sweetness of coconut. The vodka company, Smirnoff, makes a mojito with kaffir limes and the beer company, Molson flavors its Blue Moon line with the leaves.18 Folk medicine uses the leaves as a gum disease prevention, and a digestive aid. So far the beverages are covered for this year’s May 8th, Thai Royal Ploughing Day party. [Yes, actual holiday.]

Lemon Grass – The antifungal activity of lemon grass oil has been well documented.19 Perhaps that is why it was considered a sacred herb and used by warriors. Its pungent taste comes from a chemical which also gives it antimicrobial qualities.20 The astringent properties not only help in wound healing, but promote gum and hair health.21

Turmeric – Not only will it make your tofu scramble a beautiful yellow color, turmeric has been shown to increase detoxifying agents in your body, lessen DNA damage and heighten DNA repair.15 Why does that matter? When DNA misreads, “I am an Ear Cell” for “Stick it in your ear gel”, the cell can mutate into a cancer cell. We want our DNA copy machine with a just cleaned plate and no paper clips.

With all of these cleansing, antioxidizing, fungi‐eating actions going on inside, it is little wonder why gurus live so long.

Knock, knock.

Who’s there?

Curry . . .

Curry who?

Curry up and end this diatribe. We want to EAT!

The Author

Marty Davey is a Registered Dietitian and has a Masters degree in Food and Nutrition from Marywood University. She became a vegetarian in 1980 when she discovered that the chemicals in American meat made them unsellable to Europeans. She and her husband have raised their son as a vegan. She teaches nutrition and has a private practice specializing in assisting clients transitioning to a plant‐based regime step by step. Her website is www.martydavey.com.

1 Grove P, Grove C. [2008] The origins of ‘Curry’, (Is it really English?)Retrieved from http://www.menumagazine.co.uk/book/curryhistory.html on April 25, 2009. 2 Yadav AS, Bhatnagar D. [2007] Free radical scavenging activity, metal chelation and antioxidant power of some of the Indian spices, Biofactors, 31(3-4):219-27. [Abstract] 3 Gilani AH, Jabeen Q, Khan AU, Shah AJ. [2008] Gut modulatory, blood pressure lowering, diuretic and sedative activities of cardamom, Journal of Ethnopharmacology, Feb 12;115(3):463-72. [Abstract] 4 Ballabh B, Chaurasia OP, Ahmed Z, Singh SB. [2008] Traditional medicinal plants of cold desert Ladakh-used against kidney and urinary disorders, Journal of Ethnopharmacology, Jul 23;118(2):331-9. [Abstract] 5 Loha-unchit K, [2000]. Cilantro – Pak Chee. Retrieved from http://www.thaifoodandtravel.com/ingredients/cilantro.html on April 25, 2009. 6 Jabeen Q, Bashir S, Lyoussi B, Gilani AH. [2009] Coriander fruit exhibits gut modulatory, blood pressure lowering and diuretic activities. Journal of Ethnopharmocology. Feb 25;122(1):123-30. [Abstract] 7 Dhanapakiam P, Joseph JM, Ramaswamy VK, Moorthi M, Kumar AS. [2008] The cholesterol lowering property of coriander seeds (Coriandrum sativum): mechanism of action, Journal of Environmental Biology. Jan;29(1):53-6. [Abstract]


8 Eidi M, Eidi A, Saeidi A, Molanaei S, Sadeghipour A, Bahar M, Bahar K. [2009] Effect of coriander seed (Coriandrum sativum L.) ethanol extract on insulin release from pancreatic beta cells in streptozotocin-induced diabetic rats. Phytotherapy Research, Mar;23(3):404-6. [Abstract] 9 Lipoeto NI, Agus Z, Oenzil F, Wahlqvist M, Wattanapenpaiboon N. [2004] Dietary intake and the risk of coronary heart disease among the coconut-consuming Minangkabau in West Sumatra, Indonesia, Asian Pacific Journal of Clinical Nutrition, 13(4):377-84. [Abstract] 10 Njelekela M, Kuga S, Nara Y, Ntogwisangu J, Masesa Z, Mashalla Y, Ikeda K, Mtabaji J, Yamori Y, Tsuda K. [2002] Prevalence of obesity and dyslipidemia in middle-aged men and women in Tanzania, Africa: relationship with resting energy expenditure and dietary factors. Journal of Nutrition Science and Vitaminology, Oct;48(5):352-8. [Abstract] 11 Retrieved from http://www.wellsphere.com/wellpage/coconut-milk-health-benefits on April 25, 2009. 12 Gali-Muhtasib H, Diab-Assaf M, Boltze C, Al-Hmaira J, Hartig R, Roessner A, Schneider-Stock R. [2004] Thymoquinone extracted from black seed triggers apoptotic cell death in human colorectal cancer cells via a p53-dependent mechanism, International Journal of Oncology, Oct;25(4):857-66. [Abstract] 13 Aggarwal BB, Shishodia S. [2004] Suppression of the nuclear factor-kappaB activation pathway by spice-derived phytochemicals: reasoning for seasoning, Annals of New York Academy of Science, Dec;1030:434-41. [Abstract] 14 Jetté L, Harvey L, Eugeni K, Levens N. [2009] 4-Hydroxyisoleucine: a plant-derived treatment for metabolic syndrome, Current Opinion in Investigated Drugs, Apr;10(4):353-. [Abstract] 15 Krishnaswamy K. [2008] Traditional Indian spices and their health significance, Asian Pacific Journal of Clinical Nutrition ;17 Suppl 1:265-8. [Abstract] 16 Huang H, Wu D, Tian WX, Ma XF, Wu XD. [2008] Antimicrobial effect by extracts of rhizome of Alpinia officinarum Hance may relate to its inhibition of beta-ketoacyl-ACP reductase, Journal of Enzyme Inhibition and Medical Chemistry, Jun;23(3):362-8. 17 Curry Simple. What is Galangal? Retrieved from http://www.currysimple.com/whatisgalangal.html on April 25, 2009. 18 Wikipedia. [2009] Retrieved from http://en.wikipedia.org/wiki/Kaffir_lime on April 25, 2009. 19 Mishra AK, Dubey NK. [1994] Evaluation of some essential oils for their toxicity against fungi causing deterioration of stored food commodities, Applied and Environmental Microbiology, Apr;60(4):1101-5. 20 Irkin R, Korukluoglu M. [2009] Effectiveness of Cymbopogon citratus L. essential oil to inhibit the growth of some filamentous fungi and yeasts, Journal of Medicinal Food, Feb;12(1):193-7. [Abstract]

21 Organic Facts. Health Benefits of Essential Lemon Grass OiI. Retrieved from http://www.organicfacts.net/health-benefits/essential-oils/health-benefits-of-lemongrass-essential-oil.html on April 25, 2009.


Curry is a very generic term that seems to be coined to denote anything from a very large group of spicy, saucy dishes from southern and Southeast Asia and the southern and Southeast Asian diaspora. A wide array of extraordinary, often complex dishes from India, Thailand, Burma, Jamaica, and countless other countries are often labeled curry. Since Thai curries are my personal favorites, I have recently begun to create my own Thai curry pastes. Wonderful, rich, complex flavors are created by combining toasted spices with fragrant delights such as kaffir lime leaves, lemongrass, garlic, ginger and of course, hot chilies. In Thailand, great efforts are made to pound spices, herbs, chilies and vegetables in a mortar and pestle to make delightfully hot and flavorful curry pastes. In modern kitchens, one can often get away with doing this in a food processor but better results come from a mortar and pestle. Another long, ongoing interest has been the introduction of various Japanese ingredients fused in other styles of cuisine. This month I would like to present two of my curry paste recipes along with two dishes that fuse some of my favorite Japanese vegetables with Thai flavors; a red curry soup and a Massamam curry stew. red curry soup with japanese vegetables

and fried tempeh strips Type: soup Serves: 6

The Chinese fermented bean curd takes the place of fish sauce; providing a salty, skunky flavor that remains vegan. Curry Paste Ingredients 8 large dried guajillo chilies 1 tbsp. coriander seeds (toasted) 1 ½ tsp. black peppercorns (toasted) 2 tsp. cumin seeds (toasted)

2 stalks lemongrass, chopped (remove bottom and out leaves, first) 2 large shallots, chopped 6 kaffir lime leaves 1 tsp. sea salt 8 cloves garlic 2 inch piece ginger 10 fresh red thai chilis 2 tsp. fermented chinese bean curd Soup Ingredients 1 pound fried tofu, julienned 2 cups (Japanese pumpkin), sliced thin 1 lotus root, sliced 2 cups maitake mushrooms chopped 1 cup snow peas ½ cup basil or thai basil thinly sliced strips of tempeh 1 tsp. coconut oil ¼ cup shoyu 6 cups seaweed stock 2 tbsp. agave 2 tbsp. sesame oil (non toasted) Place all paste ingredients in food processor and grind down till smooth. Add a little water to help form the paste. In a saucepan, heat up sesame oil and add 1/3 cup red curry paste and cook for 3 minutes, stirring frequently. Add vegetables (except for the mushrooms) and coat with paste. Add stock and shoyu and bring to simmer. Add the rest of the ingredients and cook for 5 minutes or till all vegetables are tender. Meanwhile pan fry the slices of tempeh in 1 tsp coconut oil till browned on each side. Garnish the soup with the fried tempeh and add lime juice if desired. what to serve with it Rice! Green papaya salad Recipe by Chef Philip Gelb

Fusion Fun: Japanese & Thai with Chef Philip Gelb


massamam curry with japanese vegetables Type: stew Serves: 6 Curry Paste Ingredients 8 dried guajillo chilis 2 tbsp. coriander seeds, toasted 1 tbsp. cumin seeds, toasted 1 tsp. black peppercorns, toasted 3 large shallots, chopped 10 cloves garlic, chopped 2 inch piece, ginger, chopped 1 tbsp. ground cardamom 2 tsp. ground cinnamon 1 tsp. ground cloves 2 stalks lemongrass, chopped. Remove the bottom, top and outer layers, first 6 kaffir lime leaves 1 tbsp. fermented bean curd 1 tsp. sea salt Veggie Ingredients 2 satsuma imo (Japanese sweet potato), rough cut 2 carrots, rough cut 6 sato‐imo (Japanese taro), peeled and halved 1 lotus root, sliced 20 chinese long beans, cut in 2 inch pieces ½ cup peanuts, toasted 1 onion sliced 1 tbsp. tamarind paste 2 cups coconut milk 2 cups seaweed stock 1 cinnamon stick 4 cardamom pods ¼ cup shoyu 2 tbsp. agave 1 tbsp. sesame oil (non toasted) For the paste, place all ingredients in a food processor and grind down till smooth, adding a little water if needed to help make the paste. In a sauce pan, add sesame oil and 1/3 curry paste and saute for 3 minutes or till very fragrant. Add coconut milk and stock and bring to simmer. Add the onion, sato‐imo, satsuma‐imo, carrot, lotus root reduce heat and simmer 10 minutes or till they are cooked through. Add the rest of the

ingredients and cook 3 minutes. Remove cinnamon stick and cardamom pods before serving. what to serve with it Rice! Green papaya salad, raw spring rolls, fried tempeh or fried tofu

Recipe by Chef Philip Gelb The Author Philip Gelb was born and raised in Brooklyn NY. He ended up in Florida where he received a BA in cultural anthropology and did graduate studies in ethnomusicology. For the last decade he has lived in the San Francisco Bay Area where he works as a professional musician and music teacher as well as a vegan chef. As a musician he has performed all over the United States and in Japan, Europe and Canada. 5 years ago he started In the Mood for Food, a vegetarian personal chef and catering company. He has been vegetarian since 17 and after becoming vegan 4 years ago, he changed his business to strictly vegan cuisine. Although totally self taught as a chef, he is a very popular vegan cooking teacher, hosting monthly classes. His other interests include hiking, travelling, and he is an avid film buff. Of course, he loves cooking, especially for friends as well as professionally. You can reach Chef Philip Gelb at www.myspace.com/inthemoodforfood.


Curry is used in the cuisine of almost every country and can be incorporated into a dish or even a drink. The word comes from “kari,” which is from the Tamil language and was later anglicized into “curry”. Curry powder itself is not a single spice but a blend of different spices and can be mild or hot. This golden colored spice is one of the oldest spice mixes and is most often associated with Indian cuisine. Because of the long history of curry and its adaptation into so many different cuisines, curry itself can have many different tastes and colors. Although we usually associate the golden yellow color (from the turmeric) and pungent spice with the term curry, it can be mild or firey hot and come in a variety of colors. But no matter what spices you mix in your curry ‐ it’s guaranteed to always be exotic and tasty! Curry Powder Curry powder is a blend of up to twenty different herbs and spices, including chilies, cinnamon, cloves, coriander, cumin, fennel, fenugreek, mace, nutmeg, pepper, poppy seeds, sesame seeds, saffron, tamarind and turmeric (which gives curry its characteristic golden color). In Indian cooking curry is freshly ground each day (making it far more flavorful and pungent than the mixes sold in the store), and comes in "standard" and "Madras" (hot) versions.

Some Interesting Facts about Curry A number of studies have claimed that the reaction of pain receptors to the hotter ingredients in curries, even korma, leads to the body's release of endorphins and combined with the complex sensory reaction to the variety of spices and flavors, a natural high is achieved that causes

subsequent cravings, often followed by a desire to move on to hotter curries. Some refer to this as addiction, but other researchers contest the use of the word "addiction" in this instance. Additionally, curry addiction is an example of a colloquial use of the word "addiction" as the medical definition of the word requires continued use despite harmful effects. Since medicine has not shown harmful effects of curry consumption, the use of the word "addiction" is debatable. Health Benefits

Some studies have shown that ingredients in curry may help to prevent certain diseases, including colon cancer and Alzheimer's disease.

Where the Curries Are by Chef Mayra

Mayra’s Curry Powder #1 1 tsp. black peppercorns 1 tsp. mustard seeds ½ tsp. coriander seeds ½ tsp. cumin seeds ½ tsp. fennel seeds ½ tsp. cayenne pepper 1 large bay leaf, broken 8 whole cloves 6-12 cardamom seeds (pods removed) In a spice-mill or blender, grind all the ingredients together until fine. If not using right away, store in an airtight container in the refrigerator. Recipe by Chef Mayra


Cuisine of Trinidad and Tobago The curry influence is indicative of the blends of Amerindian, European, African, Creole, Indian, Chinese, and Lebanese gastronomic influences. Curry powder is a blend of many spices, and comes in almost infinite varieties. Each curry powder can have different component spices, in differing amounts‐‐making each curry blend unique. Cuisines by Region That Use Curry Bengali, Oriya and Bangladeshi cuisines North Indian cuisine Northeast Indian and Nepalese cuisines South Indian and Sri Lankan cuisines Andhra or Telugu cuisine Karnataka cuisine Malayali cuisine Tamil and Sri Lankan cuisines Gujarati cuisine Pakistani cuisine Punjabi cuisine Sindhi cuisine Pashtun cuisine Chinese cuisine Indonesian cuisine Japanese cuisine Malaysian cuisine Thai cuisine Caribbean cuisine British cuisine Balti cuisine

Lentil Curry Serves 4 My Lentil Curry dish chockfull of flavor, fiber and other healthful nutrients. Lentils cook quickly and go deliciously well with warm curry and rich coconut milk. Despite being high in saturated fat, coconut is composed of a type of saturated fat that is actually believed to boost metabolism. Additionally, coconut milk contains lauric acid, which makes it healthfully akin to mother’s milk. Ingredients (buy organic when possible) 1 tbsp. vegan margarine 1 tbsp. vegetable oil 1 tbsp. yellow curry powder 1 onion, finely chopped 2 cloves of garlic, minced 1 jalapeno, seeded, minced 1 cup yellow or green lentils, rinsed 2‐1/4 cups vegetable or mushroom broth 1 cup diced tomatoes, canned or fresh ½ cup coconut milk 2 cups cooked jasmine rice Directions 1. Place margarine and oil in a large saucepan over medium heat. When butter is melted, add curry and onion and cook, stirring often, for 5 minutes. Add garlic and jalapeno and cook, stirring, for 2 minutes. 2. Add lentils and broth, stirring to combine. Bring to a boil, reduce heat to medium‐low, cover and simmer for 15 minutes or until lentils are tender. Stir occasionally to make sure lentils aren’t sticking to the bottom of the pan. 3. Stir in tomatoes and bring to a simmer. After 5 minutes, stir in coconut milk and cook, stirring, until curry is heated through. Ladle over rice and serve warm. Recipe by Chef Mayra

Mayra’s Curry Powder #2

1 oz. cayenne 2 oz. ginger 8 oz. coriander seeds 8 oz. turmeric 2 oz. mustard seeds 4 oz. fenugreek seeds 4 oz. cinnamon stick

Pound, bottle and cork well.

Recipe by Chef Mayra


Till’ the next Month……. Stay Green, Lean And Sexy…With an “Animal Free” lifestyle Chef Mayra a.k.a Dr Flavor

The Author

Chef Mayra has been in the “healthy eating and cooking” industry for over 11 years and has certifications in sports nutrition, macrobiotic cooking, vegan and vegetarian, holistic, and feng shui cuisine. She started her career as a cook by learning and experimenting with French, Caribbean, Southern, Cajun, and West African cuisine. Chef Mayra is a chef instructor and conducts a variety of classes and demonstrations geared towards vegan athletes, personal trainers, and anyone who would like to live a healthier life. “Dr. Flavor” can make healthy cooking easier by becoming your personal chef! Visit chef Mayra at www.mychefmayra.com or call her at 702‐372‐4709.


Curry may have its origins in India, but its influence on the rest of the world’s cuisine is unmistakable. From Thailand to the UK, curry has become a welcomed staple food, yet each region has a very different take on this style of dish, with India obviously having the most variations. I like to think there’s something for everyone in a curry dish, or at least there are enough variations of curry that one can find something to enjoy. Below is a very brief and far from exhaustive guide to the major curry regions of the world with some info to help you identify them and some ingredients to inspire you to craft your own. You can also check out the recipe section of the magazine to get some hard and fast curry blends. Indian While Indian curries have the most variation, they tend to be spicy and make heavy use of dried, toasted spices with high proportions of cumin seeds, coriander seeds, turmeric, and ginger. Typically, the spices are dry‐toasted individually, with the hardest spices being toasted the longest, or they are fried whole for several minutes. The more aromatic curries use cloves, fennel, and pepper. The base for these curries is usually tomato, cream, yogurt, or coconut based. I could write several pages on Indian curries, but these will be explored in more depth in the coming Indian issue of The Vegan Culinary Experience. For now, check out our red and yellow curry powders on pages 47 and 51.

Thai Thai curries use a lot of fresh ingredients enhanced with dry spices, everything ground together into a smooth paste which is then lightly fried. The base for a Thai curry is usually shallots and garlic with fresh chili peppers, galangal (a relative of ginger), and sometimes lemongrass, lime zest, and kaffir lime leaves. The spices tend to be aromatic, with common ingredients being white pepper, cloves, cinnamon, and coriander. Thai curries should always be a blend of salty, spicy, bitter, sweet, and sour and Most Thai curries are based with water or coconut milk. To make a great Thai curry, start with plenty of shallots and garlic, throw in a hot chili pepper, a one inch piece of galangal, a stalk of lemongrass, two or three kaffir lime leaves, a dash of cumin, white pepper, and coriander seed, a touch of salt, and a little sugar with enough coconut milk to blend the ingredients into a paste. Lightly fry the paste for about three minutes, stir in a can of coconut milk, simmer this for about ten minutes, and add steamed or simmered veggies of your choice. This should always be served with rice. See our Thai recipes on pages 70 ‐101 and 20‐22. Indonesian Indonesian curries are similar to Thai curries, but they tend to be a bit sweeter and feature more fruits, such as jackfruit, and tamarind paste. Indonesian curries are frequently curry reductions instead of sauces and feature a lot of tempeh and meat, which is easily replaced with seitan. The most famous curry from Indonesia is the Rendang

A Curry Primer By Chef Jason Wyrick


curry, a sweet tamarind reduction filled with lots of fresh, pungent ingredients and garnished with shredded coconut. To make a great Indonesian curry, use the same ingredients for the Thai curry paste and add tamarind and a touch of turmeric. Fry it like a Thai curry paste and then add half a can of coconut milk. Allow this to reduce and serve it with eggplant, jackfruit, or seitan. Look for the Rendang curry recipe on page 82. Chinese Chinese curries are an interesting blend of Indian masalas (spice mixes), usually red curry powder, with Cantonese‐style noodles, veggies (think green peppers, broccoli, bean sprouts, etc.), and meat, which again, should be replaced with seitan or tofu. The sauces tend to be a bit sweet, spicy, and are not quite as developed as Indian curries. As with Indonesian cuisine, they are just as likely to be reductions or coatings on the main ingredients instead of soupy like a Thai curry. If they are soupy, however, they are usually water‐based curries instead of coconut milk‐based curries. Chinese curries are sometimes thickened with cornstarch like other Chinese sauces. To make a good Chinese curry, lightly toast red curry powder on a medium heat for about a minute, then slowly stir in water until you have a thin broth. Add a touch of sesame oil and braise your veggies, tofu, or seitan in the water for about ten minutes. A small amount, usually a teaspoon or so, of cornstarch can be used to thicken the broth and then it should be garnished with fresh cilantro. See the Cantonese water curry recipe on page 110. Caribbean Caribbean curries combine tropical fruits and veggies (think plantains, peppers, pineapple, etc.) with either yellow curry powder or a mix of cumin, coriander, and turmeric with plenty of indigenous

spices. They tend to feature hot peppers, lots of allspice, and fresh herbs like thyme (particularly in Jamaican curries) based in coconut milk. These curries are strongly aromatic, spicy, and sweet. To make a great Caribbean curry, start with a couple tablespoons of yellow curry powder and add a couple pinches of allspice, a couple pinches of cinnamon, and lots of fresh thyme with fresh ginger, a hot pepper, and garlic. This should all be fried for about a minute and then coconut milk should be stirred into it. Allow the sauce to simmer for at least fifteen minutes. See the Jamaican curry recipe on page 123. Japanese Japanese curries are often thicker than most other curries because they use a roux (a mixture of flour and oil that is fried) mixed with curry powder to thicken the curry sauces. These mixes are often purchased already packaged, but you can make your own by adding about one tablespoon of curry powder to one tablespoon each of oil and flour. The basic veggies are onion, carrot, and potato, which can be served over rice, as a filling for bread, or served over noodles. Fruit such as raisins and apples are often used with Japanese curries. Check out the kare‐pan recipe on page 101 for an example of a Japanese curry. Pakistani Pakistani curries tend to be hot and thick with lots of dried spices. They also tend to be oily and are either tomato based, cream, yoghurt, or butter based (particularly Punjabi curries), or the spice mix (masala) is simply fried with the main ingredients and no sauce is added. They are obviously heavily influenced by Indian curries, but have a distinct Middle Eastern quality to them. Biryani is an excellent example of a Pakistani curry. See the biryani recipe on page 139.


East African East African curries tend to be hot in either thick coconut or tomato sauces with starchy ingredients like plantains, yams, sweet potatoes, carrots, and cabbage. The spices are generally fried along with the main ingredients and then the sauce is added to the pan. They often feature ingredients not typically found in other curries, such as lemon juice and dark leafy greens like kale and collard greens. Want to create your own African curry? Fry some plantains with cumin, coriander seeds, hot dried pepper, fresh ginger, and garlic, then add a cup of crushed tomatoes, a cup of coconut milk, sliced collard greens, and a few diced apricots, and allow everything to simmer until the collard greens are soft. See the Mozambique‐style curry on page 115 or check out the September 2008 African issue of The Vegan Culinary Experience for plenty of African curry ideas.

The Author

Chef Jason Wyrick is an award winning vegan chef and the owner of Arizona's only vegan catering company, Devil Spice. Serving the state since 2004 as both a

caterer and a prolific vegan culinary instructor, Chef Jason has garnered local and national attention. He was chosen as vegcooking.com's October, 2005 Chef of the Month and has been featured in the Arizona Republic and on ABC's local morning show, Sonoran Living Live. Formerly a diabetic, Chef Jason approaches vegan cuisine from both a health and ethical standpoint with an eye for taste and simplicity.


Thai Basil Rooting in Window

Fresh Ginger Root Sprouting in the Natural Life Sprouter

We all know how fantastic fresh basil, oregano, cilantro or thyme is and can appreciate keeping a place for it in our gardens or window boxes, but what about the lesser known but equally essential plants for creating out of this world (or continent) flavors in Thai, Indian and other region's cooking traditions? Lemongrass, Curry

Leaves, Kaffir Lime, Thai Basil and others are all easily grown plants. If you're interested in getting the freshest flavors for your culinary experiments, definitely consider adding a few of these 'exotics' to your garden, patio or greenhouse. Lemongrass is a relative newcomer to my garden. I have been shocked at how fast and abundant it grows here in Phoenix. In at least a zone 9 (southern climates) it will be a perennial plant and easily grown in sunny locations. I was lucky enough to find a plant to transplant from a local grower, but you could start one from the cuttings at your local Asian grocer. Look for stalks that are not dried out and still have as much of the root base as possible attached (if you can find a few actual roots intact‐ even better!) Trim back the leaf portion so the whole thing is about 8” long and keep in a water glass by a sunny window. Roots should appear in 2‐3 weeks if the stalks had enough of the base or 'crown' attached. I start plants from cuttings from the fresh produce

section of the Asian Market all the time. Thai Basil is a particularly easy plant to grow from the cuttings (it is like mint or tomatoes that way). I always seem to have a few sprigs on my kitchen window developing roots at all times of the year. They make great gifts to people when I pot them after establishing enough roots to transplant and are very happy in our outdoor gardens or in pots.

It is fun to grow ginger and galangal from the market as well. Clearly these would have to be an indoor plant everywhere but the most frost free zones (think Florida or Hawaii), but they can do well in pots indoors and could be moved seasonally to keep them from feeling the least bit chilly! Ginger is happy when temperatures do not dip below 60 degrees (yes 60! – and will die off below 40 degrees). Some other plants that are commonly grown from rhizomes (root cuttings) include turmeric, hops (yes, that's for making beer), bananas, asparagus and some kinds of bamboo. Look for healthy, plump root cuttings at the market, or order from an online source for your best chance of success. I've managed to grow plants from about 1/3 of the roots from the Market, so keep trying even if it doesn't work out the first time. These tropical plants love heat, rich well draining

Exotic Spice Gardens

By Liz Lonetti


Curry Leaf Tree and Kaffir Lime in the Potted Herb Garden

soils and lots of water. Some of my favorite plants in the garden include the Curry Leaf, Kaffir Lime, Bay Leaf and Allspice trees. The curry, lime and bay are all grown for their aromatic and flavorful leaves in cooking and nothing compares to grabbing fresh leaves from the garden to add to depth of flavor to your favorite recipes. My plants were from local nurseries (Bakers, Tropical Mango and Dos Arbolitos – love those guys!) and have been growing happily in pots for the last couple years. I can easily move them to more sheltered areas when I need to because of heat or frost.

My favorite thing about these plants is that they are as fun to grow as they are to cook with! Don't be discouraged if your first attempts don't yield quick results, keep experimenting to find out what works for your area and tastes.

The Author

As a professional urban designer, Liz Lonetti is passionate about building community, both physically and socially. She graduated from the U of MN with a BA in Architecture in 1998. She also serves as the Executive Director for the Phoenix Permaculture Guild, a non‐profit

organization whose mission is to inspire sustainable living through education, community building and creative cooperation (www.phoenixpermaculture.org). A long time advocate for building greener and more inter‐connected communities, Liz volunteers her time and talent for other local green causes. In her spare time, Liz enjoys cooking with the veggies from her gardens, sharing great food with friends and neighbors, learning from and teaching others. To contact Liz, please visit her blog site www.phoenixpermaculture.org/profile/Liz

Resources www.urbanfarm.org www.phoenixpermaculture.org


I have a sad statistic for you. Unfortunately, the majority of people who start an exercise program quit within six months. I find this to be so sad. When someone decides to start an exercise program they tend to be full of excitement and anticipation. Sadly, when they end up quitting all that excitement is usually replaced by a feeling of hopelessness and failure. When asked why, one of the top reasons was this: Not seeing the desired results. Most people make the same exercise mistakes, then get frustrated and quit. Let’s tackle the most common mistakes so that we can avoid them in the future. Here is a list of the four most common workout mistakes:

1) Focusing on quantity instead of quality. This is a big one. If you look around the gym you will see many people who are just wandering around and through their workout. The treadmills are full of people who are reading or watching television and not working out as hard as they could be if they focused. The weight rooms are full of people talking for minutes on end between sets and taking breaks. For a workout to really work, it requires focus. That time must be dedicated to work and effort, anything less and you are cheating yourself. Think about it this way, if you are going to spend the time, make it worth it. The best thing about increasing the quality of your workout is that the quantity will actually go down. You will accomplish more in less time!

2) Not keeping track of food intake. Too many

people fool themselves when it comes to how much they eat. If you really want to

see results, you have to know how much you eat. It is easy to be less than honest since we are the only ones who know how much we eat. However, avoiding this crucial step will keep you from reaching your goals.

3) Setting unrealistic goals. This is one that I

see all the time. People will come in to my gym and say that they need to lose 20 pounds for a wedding that is three weeks away. Or someone will have a goal of looking like a fitness model. When it comes to goal setting it is important to be realistic with the time frame as well as the end result. If you set your goal to lose 20 pounds in three weeks (which is an unrealistic goal) than you won’t be happy when you lose 10 pounds in three weeks. If you lose 10 pounds in three weeks you should be happy! So this is an example of setting the goal too high, it leads to disappointment and then quitting altogether.

4) Worrying too much about what you weigh.

Don’t you love the feeling of putting on a pair of pants and having them fit loose when they used to be tight? This is progress and it is real progress. Weighing yourself can be a bit of a trap. The body has lots of natural fluctuations that affect how much we weigh. Also, muscle weighs much more than fat yet takes up less room.

So if you build muscle and lose fat at the same time you will not necessarily see a big change in weight but you will see the change in how you look and how your clothes fit. This is where your focus should be. Have you ever made any of the above mistakes? Trust me, you are not alone. Don’t give up. Now that you are aware of them you can be prepared.

Are Your Workouts Working? by Barry Lovelace


This way, you will not make the same mistakes again. Stay on track, be patient and enjoy the process of getting fit and healthy. You can do it! The Author Barry Lovelace is a vegan fitness coach specializing in the functional training of athletes. He is the owner of FitQuest Fitness in Allentown, PA, and frequently produces routine fitness podcasts at his site www.barrylovelaceblog.com


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Punk Kitchen is all about community now, people having potlucks, meet‐ups, organizing activist things...it's amazing. So many of my vegan friends are people I met online. It's great going to different cities and having this tight knit group of friends automatically. Obviously, Vegan with a Vengeance, Veganomicon, and Vegan Cupcakes Take over the World have been quite successful! What is your next book going to cover and do you have any tidbits you can share with us? My next book is a solo effort all about my favorite meal of the week...brunch! It's got everything you would expect; omelets, scrambles, French toast, pancakes, waffles, muffins, plus a few twists like a breakfast risotto. It was so much fun to write and I hope, hope, hope that it's just as fun for people to use. What do you find yourself cooking most often at home? God, that's a really tough one. I do lots of beans, greens and grains. Lots of garlic, olive oil. It just depends what's in season. During the winter I make lots of stews using beans and root veggies. During the summer, lots of grain based salads. Simple things that I can just throw together that will be easy, yummy and satisfying. Do you have any advice on kitchen management? I am notoriously disorganized, However I started organizing to work with the way I cook. So I have a baking cupboard with all my baking spices, chips, measuring stuff, etc. Then I have a separate cooking cupboard. I keep all the tools I need within arms’ reach in a cannister right by the stove...so my spaghetti spoon, tongs, spatulas are always within arm's reach. I guess my advice is, as much as you can, make it easy for you to get to the things you need. If your baking sheets are stuffed underneath bags of cat litter in a cabinet below the sink, you

aren't going to be inspired to drag it out. Of course a smaller kitchen will have more limitations, but don't be afraid to hang pots and pans on the walls, or to just remove doors from your cabinets if that helps make things more accessible. What is your most amusing kitchen accident? I guess those involving my cats covered in some kind of batter or other. Or that time I accidently chopped my nose off with the food processor blade. Just kidding.

How do you think people should reach out to non‐vegetarians? With nun‐chucks! Just kidding again. I don't know, it depends on the situation. Reaching out with a cupcake can be pretty effective. Remembering that we weren't always vegetarians helps. How did you want to be spoken to? For the most part, finger wagging and chastising doesn't work, but honestly, in awhile it does! Just use common sense. And make great food.

What advice can you give aspiring vegan authors/chefs? My advice is always the same, just keep cooking. Earn your stripes. Learn the basics and do whatever it is you need to do to keep yourself inspired; read food magazines, visit farmer's markets, eat at restaurants, have potlucks. Surround yourself with food. What’s on the horizon for you, aside from your new book? Oi vey. So much. I'm also finishing up a cookie book with my cooking partner, Terry. I'm redoing my website. I'm traveling a lot this summer, visiting some farm sanctuaries and food


fests. I'm working on my garden and trying to become a real gardener, growing my own veggies and what not. Thanks Isa! You can reach Isa at [email protected].


Most of us didn’t start out vegetarian, let alone vegan. What led you to that decision? I ate meat until my first year of college, when I encountered some slaughterhouse footage. A few months later I picked up a "Boston" album that mentioned that the people associated with the band were vegetarians, so I sent away for some information. Within a few months I switched to a vegetarian diet. And, over the next couple of years, I started to discover that eggs and dairy products are every bit as objectionable as meat, so I became vegan. When did you decide to get active and start educating others? In the late 1980s and early 1990s there was a paucity of persuasive and reliable vegan advocacy information. Since my background is in writing it was only natural for me to decide to contribute to the literature. How did vegan.com come about? I was finishing the writing of my first book, and had the chance to take over the responsibility of publishing Vegan.com. I jumped at the opportunity and, over time, publishing Vegan.com has overtaken book writing as the focus of my career. How do you use the site to help your advocacy and has it taken you in any unexpected directions?

It's definitely taken me in unexpected directions, given that blogging didn't even exist for the first few years I published the site. I now spend several hours each day blogging. I was also the first person to do a podcast related to food, in fact my original Erik's Diner podcast was one of the first hundred podcasts available. I still do occasional Vegan.com podcasts, but I've switched mainly to interviews, and I've changed the podcast's name to VegTalk. Your first book, Vegan ‐ The New Ethics of Eating, was a huge hit and helped introduce a lot of people to the ethical issues behind their food choices. Have you found your own book influencing your later work? It did me a lot of good to let five years go by before starting a follow‐up to Vegan: The New Ethics of Eating. By the time I started Meat Market, I had thought through the huge amount of research I had done for my first book and arrived at a set of positions that propelled my advocacy in an exciting new direction. Additionally, Meat Market was the most research‐intensive project I've ever tackled. There's no way I could have attempted writing a book like Meat Market without having written my first book. Please tell us about your newest book, The Ultimate Vegan Guide! What kind of response have you received and have you found the mainstream media starting to pay attention to it?

An Interview with Author Erik Marcus of Vegan.com


My Ultimate Vegan Guide was a sharp departure from my previous writing. I realized that somehow there still wasn't a super simple and entertaining book that teaches newcomers everything they could possibly need to know about becoming vegetarian or vegan. So my Guide has a fun, conversational sort of tone, while simultaneously covering a significant amount of territory in very few pages. It's off to a strong start, and I expect it to become my most popular book. Having been vegan for so long, what changes have you seen in society regarding vegan issues? Well, for one, the food no longer sucks. Back in the 1980s, many veggie cookbooks and convenience foods were simply dreadful. But now, there's too much competition in the marketplace for inferior vegan products to survive. On top of that, nearly everyone can now correctly pronounce vegan, and many people even know exactly what it means! Do you prefer to eat out or cook at home? I love to do both. I talk about simple "core foods" in my Ultimate Vegan Guide, and that accounts for most of what I make at home: smoothies, sandwiches, salads, stir‐fries, and grilled veggies. When I go out, I like to eat stuff that's a little fancier and more sophisticated. There's a Sri Lankan place in Santa Cruz called Malabar Cafe that I try to eat at every week. My favorite cuisines are Sri Lankan, Middle Eastern, Ethiopian, and Mexican. What do you like to cook when you do cook? I rarely have time to cook anything fancy, but the one meal my mother always makes for special family get‐togethers is Bryanna Clark Grogan's Italian Stuffed Crepes.

http://www.vegan.com/recipes/vegancom‐top‐10‐recipes‐of‐2008/italian‐stuffed‐crepes‐vegancom‐top‐10‐recipe‐2008 Do you have any advice for new animal advocates? I've actually devoted a couple book chapters to answering this question in my Ultimate Vegan Guide. Basically, it comes down to learning the most persuasive rhetoric, and then sharing this information widely and productively. I'm also a huge fan of leafletting for Vegan Outreach ‐‐‐ I think that may well be the single most effective sort of advocacy. What is on the horizon for you? What new project are you working on? Nearly all of my time is going into improving Vegan.com. Apart from my daily blogging and regular podcasts, I expect to be rolling out some great new features in the near future. I hope some of your readers will take a moment to subscribe Vegan.com's RSS feed or email list. Thanks Erik! Erik Marcus is the publisher of www.Vegan.com, and the author of the just‐published The Ultimate Vegan Guide. He is also the author of Meat Market: Animals, Ethics, & Money, and Vegan: The New Ethics of Eating. He blogs daily and podcasts occasionally at Vegan.com, and is a graduate of Columbia University and UC Santa Cruz.


- Endless Beginnings by Alex Arndt

Visit Alex at www.myspace.com/alexarndt Click on a note to listen to Alex’ song

Please tell us a bit about your background. I grew up in Virginia, 12 miles south of DC in Springfield. I lived there until going off to college at Virginia Tech for 4 years. Shortly after graduating with an Environmental Science degree I longed for a change. I packed the car and drove to San Diego, California. I lived there for 4.5 years and now in Los Angeles for 2.5 years. I'm loving life. Have you always been interested in music or was it something you came to when you were older? I've always really had a special connection with musical vibrations. I was songwriting at five years old I think, although the songs were quite rudimentary. I used to record sounds and singing onto a tape recorder and then play it and record more sounds onto a different tape recorder. I kept going back and forth until I had a static‐filled mess. I'd often try to recruit friends to spend the night and record with me; it was so much fun! I used to pretend I was the rock artist on the radio singing. I also remember putting on shows for family and friends in my parents' backyard shed. Only three feet tall, I'd have someone pull open the shed door with me inside pretending to play a beat up old guitar without any strings. I was so thrilled about the performance aspect of music.

Did you ever go through any training or are you completely self‐taught? It was not actually until my second year of college that my sister asked me if I wanted to take her guitar to school (‘cause she didn't play it), that I really started becoming a musician. Although I have been in chorus classes since elementary school, I didn't begin singing with all my heart until writing my own songs on a guitar. I took a couple lessons from a guitar teacher in my college town, but other than that I just studied using the internet and playing cover songs. How would you describe your musical style and what artists influenced you? Have you found artists that you’ve influenced? My music is a stylistic mesh. Sweet AND spicy rock with a conscious message. Kinda like... Anthony Kiedis and John Lennon meet for tea, meanwhile Scott Weiland and Bradley Nowell rush the bathroom!

Featured Artist: Alex Arndt


http://veganculinaryexperience.com/Music/EndlessBeginnings2.mp3

Lots of artists have influenced me, but to name a few: The Beatles, Pink Floyd, Led Zeppelin, Stone Temple Pilots, Sublime, Radiohead, Coldplay, Red Hot Chilli Peppers, NIN.... Now what I'm doing is combining the rock'n'roll with elements of electronica... it's what I call, "Rave Rock". I have been going to raves since the 7th grade. Now, I want to give the people the best of both words. I also incorporate reggae, soul, hiphop, blues, hard rock, soft rock, alternative, folk rock, classical, and jazz into my songs. It's a great feeling when other artists who I respect say I've influenced them in their music. That's starting to happen more these days. You use your music to inspire hope and bring attention to social issues, including the way animals are treated. Was this always a part of your repertoire or did social consciousness enter your music down the line? This is a good question (actually they are all nice questions!). I've always wanted to write about social issues, and used to try to, but until the beginning of 2008 I don't think I was really writing about anything that important! Relationship issues and heartache are important in ways, but I don't seem to write too many of those types of songs now. A lot of my success in songwriting this past year can be attributed to my lyric writing partner, Kay Glynn who is a brilliant and sensitive writer. And a man by the name of Punya actually came up with the title to the song "My Innocence Begins Today". Punya has inspired Kay and me to write songs about many social issues, including ending world hunger, and creating peace, and compassion in the world.

What led you to become vegan and how has that affected your artistry? I was in love with a girl, Jillian Lotz, who is vegan. We dated for a few years and she helped me to realize true compassion, without pushing me. I really got the hint after watching a slaughterhouse video on peta.org. After sobbing profusely, I decided my innocence was to begin that day... 4.5 years ago! It was the simplest, yet most profound choice I ever made. "My Innocence Begins Today" was inspired by this experience. Kay and I wanted to create a song that spoke about my personal experience, instead of sorta preaching to people. Becoming vegan has brought me to a place of ultimate peace, love, and integrity. I feel like I'm more of sincere artist than I could have ever hoped to be.... and this is just the beginning! You recently shot a music video and used your music to be an advocate for farm animals. What was that process like and what brought you to that decision? Jason Wyrick, you recently catered that music video and did an amazing job!!!!!!!! I cannot begin to thank you enough. What a blessing to have you cooking vegan food for all of the cast and crew! I think you made a big impact on everyone's thoughts of vegan food! Wow, that video was so much fun to shoot. I wanted to shoot a video for that song because the message really needs to get out to the masses. YouTube is a great way of spreading love and positivity and I wanted to present the idea in a video. I told a wonderful person and vegan film producer friend, Germaine de Pibrac James, that I was trying to make this video and shortly after, she


advertised the idea on a public interview. Later, I was contacted by Jon Bonnell and Kevin Phipps of Infinite Spectrum Productions. I love these guys! We discussed concepts and then this March, about 35 passionate people worked together to shoot some amazing footage. I am indebted to every person on the set and off who contributed to this vision. How did the crew respond to shooting a vegan music video? Everyone on the crew had a wonderful heart and was inspired by doing something meaningful and positive. Not everyone was completely familiar veganism or the compassionate lifestyle, but I think everybody learned a lot and felt moved by the experience. Do you have any favorite bands or music you like to listen to while you eat? Eating is such a pleasurable thing for me, I don't usually have music playing. I give thanks to universe for providing food for me. I am so appreciative everyday that I have something to satisfy my basic needs. Gratitude! Do you have a favorite dish that you like to make for yourself and your friends? Well, I would actually like to someday start my own vegan restaurant. I've got so many quick and easy foods I make. But here's one of my favorites. Tortilla Wonders: Sauté some alternative meat sausage in olive oil‐ good choices: Field Roast or Tofurkey Sauté a corn or flour tortilla in olive oil Cut up organic tomato and onions Spread hummus or Vegenaise on hot tortilla with

veggie sausage, organic greens, tomato, and onions. Impress your friends!!! :) What new projects do you have coming up? There is a music video in production for the song "Plastic Soup," which speaks of the plastic that's destroying our ocean. Music videos also in production: "There Are No Slaughterhouses in the Spiritual World," "The Inside of a Rainbow," "Swallowed In the Pocket," and "Alex Arndt and the Sonic Universe" has a brand new album coming out in late June. "Alex Arndt and the Sonic Universe" start touring in June, with one of the shows being Vegan Earth Day in LA June 21, produced by Bob Linden of Go Vegan Radio. All Vegan Records is my label which I'm writing a business plan now in order to get funding. Thanks Alex! Alex resides with his band, Alex Arndt and the Sonic Universe, in Los Angeles, CA. You can reach Alex at www.myspace.com/alexardnt and at 619‐607‐3335.


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Food I ordered the mu shu crepes and my dining partner ordered the taste of curry, a Malaysian‐style dish with potatoes, watercress, cauliflower, okra, squash, and puffed tofu. Naturally, I was excited to try her meal and we fully expected to split everything, but I definitely ended up on the better end of the deal. The curry was surprisingly bland and tasted very little like curry. When I order curry, I’m expecting something full‐bodied, perfectly blended, and a bit in‐your‐face. This curry is more aptly described as cowering‐in‐the‐corner. Fortunately, the mu shu crepes more than made up for it. The veggies were not overcooked, a problem common with mu shu, allowing their distinct flavors to shine and giving the dish a nice crunch, and the amount of tangy sauce served with the crepes was just enough to accent the veggies, but not overwhelm them. Lucky for me, my partner was not hungry, so I got the lion’s share of the mu shu! Final Thoughts With so many great vegan and vegetarian places in NYC, I’m not sure I’ll make the effort to head back to Zen Palate, but if I’m in the area, I wouldn’t hesitate to stop in and have a bite to eat.

The Reviewer Chef Jason Wyrick is an award winning vegan chef and the owner of Arizona's only vegan catering company, Devil Spice. Serving the state since 2004 as both a



Have you ever been in search of a good Thai curry sauce or a Southeast Asian stir‐fry sauce? With most of the commercial versions containing shrimp paste and fish sauce, they’re not always easy to find, with the staple vegan versions being the common Thai red and green curry pastes. Sometimes, though, I’m in the mood for a Masaman curry or a galangal coconut sauce and I simply don’t want to make my own. That’s where World Foods comes in.

I first discovered this product line at Cost Plus World Market, where I noticed nasi goreng, an Indonesian fried rice paste. A new ingredient I hadn’t seen before? Should I try it? Of course I should! First, I had to make sure it was vegan and

that’s where my next nice surprise came, because the back of the jar clearly said, “SUITABLE FOR: Vegetarians, Vegans, and Celiacs.” It also said non‐GMO! Soon after, I came across the green curry sauce, the Masaman curry sauce, the Thai coconut galangal sauce, the Thai galangal lemongrass stir‐fry sauce, the Thai red curry sauce, red curry paste, and a Rendang curry sauce. If that sounds like a lot, it is, and it is by no means exhaustive. This

covers maybe a third of the World Food’s product line…and they’re all vegan. (editor’s note: always check the jar, but every World Food product I’ve seen so far is vegan) Ironically, World Foods is not even a vegetarian company, but they fully realize that there is a huge market for vegan products and they make them accordingly. So how are they? Good enough that I keep looking for the other World Foods products. I particularly like the Masaman curry as a seitan or tofu reduction and the green curry sauce goes great with grilled sweet potatoes. I do have to add salt to these usually, but that’s personal preference because I like salty food. If you are not a vegetarian and are used to Thai curry sauces with shrimp paste and fish sauce, you may also find you need to add a bit of salt to the Thai sauces. On the other end of the spectrum, the nasi goreng paste is very salty, but that’s expected. Each of the sauces I’ve tried has been well‐balanced, smooth, and incredibly tasty. They’re also easy to modify, so like I said, if you like salty, you can add some salt. If you like spicy, you can easily add a couple chili peppers. They make

Product Review: World Foods Southeast Asian Curries

Reviewer: Chef Jason Wyrick

World Foods, part of Staag, Ltd. www.worldfoods.com.my Prachuab Kirikhan, Thailand


great sauces, even better reductions, and are perfect for a five minute Southeast Asian meal. At less than $5 a jar, these are also a great purchase and you can get at least two meals out of each one! Good quality vegan Southeast Asian products have long been missing from store shelves, so this is a welcome addition to my local market’s repertoire. If you have a chance to try any of the World Food products, take it. You won’t be disappointed.

The Reviewer Chef Jason Wyrick is an award winning vegan chef and the owner of Arizona's only vegan catering company, Devil Spice. Serving the state since 2004 as both a



I first interviewed chefs Rich Landau and Kate Jacoby a few months ago and while I learned a good deal about their history and personalities, you never really know a chef until you’ve seen their cuisine. Let me say, this is a couple you will want to get to know! Imagine flying through the Caribbean, island hopping and trying out the local cuisine, while watching lush red sunsets over crisp blue waves. Ok, you don’t get to do that just by reading a cookbook, but you do get to read about the fruits of those travels and I couldn’t help but feel some of the inspiration that these two felt from these locales transferred over to myself. If you can’t tell yet, I was captivated by this cookbook. I’ll start off with the layout. The ingredients are all listed in sidebars with the instructions taking up the bulk of the page. It took me a couple reads to get used to it, but I like the separate layout as it is easier on the eyes in the kitchen. Each ingredient section is also broken down into different categories, so you may find a list for the main part of the meal and then another list for the sauce. The layout of the colors is pleasant, if rather uniform, and nearly every recipe has a beautiful

picture. You can learn a thing or two about presentation from scanning the various recipes, giving you an idea of how the finished dish should look, what size each ingredient should be, and most importantly, you’ll be inspired to make the dish! Speaking of the dishes in the book, I have to mention a few of my favorites and yes, these were hard decisions to make! I particularly enjoyed the Hearts of Palm Moqueca, which happens to be the recipe featured on the cover of the book. It’s a great mix of coconut milk, peppers, tomatoes, hearts of palm, and an intoxicating mix of spices. The Spicy Jamaican Curry Seitan Stew was hot, aromatic, and full of depth while the Spanish Tomato‐Artichoke Soup with Peas was an easy recipe to love. I can’t wait to try the Caramelized Cauliflower in Spanish Green Garlic Sauce, which sounds good, but when you see the picture, you’ll realize it doesn’t just sound good, it looks amazing. On my plate, as well, is the Pan‐seared Tofu with Tortilla Crust and Tomato‐tortilla Sauce. While I’m not the biggest fan of tofu, this recipe simply looks fun to make.

Authors: Rich Landau & Kate Jacoby Publisher: Horizons Copyright: 2007 ISBN: 9180615161266 Price: $21.95

Book Review: Horizons, New

Vegan Cuisine Authors: Rich Landau and

Kate Jacoby Reviewer: Jason Wyrick


There is also a section of baking and desserts at the end of the book and while it’s not extensive, the recipes not only look delicious, they look like recipes even beginning dessert makers and bakers can perform at home. When it cools down, I’m definitely going to try my hand at the pistachio biscotti. Finally, there first part of the book is a mini‐primer on various aspects of vegan cuisine, from how to work with tofu, seitan, and tempeh, to kitchen equipment, to spices, stocks, wines, vinegars, and other common ingredients. Again, it’s a great educational book as well as an inspirational cookbook and well worth the purchase. Chef Landau peppers this book with his experience with travel and food, his recipes show it, and I couldn’t resist being taken along that journey with him.

The Reviewer Chef Jason Wyrick is an award winning vegan chef and the owner of Arizona's only vegan catering company, Devil Spice. Serving the

state since 2004 as both a caterer and a prolific vegan culinary instructor, Chef Jason has garnered local and national attention. He was chosen as vegcooking.com's October, 2005 Chef of the Month and has been featured in the Arizona Republic and on ABC's local morning show, Sonoran Living Live. Formerly a diabetic, Chef Jason approaches vegan cuisine from both a health and ethical standpoint with an eye for taste and simplicity.


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Click on any of the recipes in the index to take you to the relevant recipe. Some recipes will have large white sections after the instructional portion of them. This is so you need only print out the ingredient and instructional sections for ease of kitchen use.

Recipe Page Recipe Page

Curry Powders & Pastes Yellow Curry Powder Red Curry Powder Berbere Green Curry Paste Red Curry Paste Mayra’s Curry Powder #1 Mayra’s Curry Powder #2 Southeast Asian Curried Apples & Onions Curried Seitan Masaman Curry Panang Curried Eggplant Rendang Eggplant Green Curry Sweet Potatoes Red Curry with Potatoes Banana Curry Tom Kha East Asian Kare‐pan Japanese Curry Rice Cantonese Water Curry African Mozambique Curry Bobotie Caribbean Jamaican Curry Curry Baked Tofu Cutlets Trini‐style Curried Potatoes

47 51 54 58 62 22 23

66 70 74 79 83 88 93 97 101

102 107 111

115 119

124 129 132

Miscellaneous Currywurst Biryani Tortilla Wonders Curry Inspirations Red Curry Tamales Polenta with Curried Eggplant Curried Melon Balls Squash stuffed with Curried Plantains Spring Rolls with Red Curry Sauce Curried Red Bean Veggie Burger Curried Cashew Wraps Berbere Black Bean Chili Curry Split Pea Soup Curried Chickpea and Spinach StewCurry Peanut Soup Spiced Ruby Red Rice & French Lentils Mayra’s Curried Lentils Red Curry Soup with Japanese Vegetables and Fried Tempeh StripsMassamam Curry with Japanese Vegetables Desserts Berbere Chocolate Peanut Butter Balls Coconut Lime Tart

135 139 39

143 148 152 155

159 164 168 172 176 180 184 15

23 20

21

188

192


The Vegan Culinary Experience – Education, Inspiration, Quality * www.veganculinaryexperience.com Recipe by Chef Jason Wyrick

Yellow Curry Powder Type: Spice Mix Serves: 1 Time to Prepare: 10 minutes Ingredients 2 tbsp. of coriander seeds 1 tsp. of cumin seeds ½ tsp. of fenugreek seeds ½ tsp. of fennel seeds ½ tsp. of yellow mustard seeds 1 tsp. of white peppercorns 3 whole cloves 1 tbsp. of turmeric 1 tsp. of red chili powder or crushed red pepper Instructions Over a medium heat in a dry sauté pan, toast all of the spices except for the turmeric and chili powder for about 10 minutes. Allow them to cool. Blend them together until they are a powder. Mix in the chili powder and turmeric.



Kitchen Equipment Small Saute Pan Wooden Spoon Measuring Spoon Small Blender or Mortar and Pestle Small Mixing Bowl Presentation

Not applicable.

Time Management Because all of these ingredients are toasted together, the powder can be used immediately. If you do that, add in the chili powder and turmeric at the end of the toasting and then add to the same pan the ingredients with which you will cook the curry. This powder will keep for a week. Complementary Food and Drinks Yellow curry is not incredibly spicy (compared to many other curries), so consider serving it with tofu. The yellow curry will easily suffuse the tofu and give it an incredible flavor. It is best when used with coconut milk. Where to Shop All of these ingredients should be readily available at your local market. However, it can be expensive purchasing jars of each of these spices, so I suggest going to a store like Wild Oats that



has a bulk spice section. The best stores I’ve found for that are Wild Oats, Sprouts, and Central Market in addition to specialty spice stores. How It Works Turmeric powder and chili powder are often already toasted or roasted, so there is no need to toast those with the other ingredients. Toasting the other spices allows them to be more easily ground as well as brings forth their aromas more heavily. Chef’s Notes Yellow curry is the mildest curry powder (unless you use a particularly spicy chili powder), so it is the best type of curry to serve to those with more mild palates. Nutritional Facts (individual servings in parentheses, does not include any options) Calories 82.3 Calories from Fat 26.0 Fat 2.9g Total Carbohydrates 11.1g Dietary Fiber 5.3g Sugars 0g Protein 3.0g Salt 9.9mg Vitamin A 1% Vitamin B6 6% Vitamin C 9% Calcium 12% Iron 22% Thiamin 3% Riboflavin 1% Niacin 2% Folate 0% Phosphorous 8%



Potassium 6% Zinc 6% Magnesium 13% Copper 8% Interesting Facts Turmeric is related to ginger. Turmeric is sometimes used as an antiseptic for cuts and burns.



Red Curry Powder Type: Spice Mix Serves: 1 Time to Prepare: 10 minutes Ingredients 2 tbsp. of cumin seeds ¼ tsp. of fenugreek seeds ¼ cup of coriander seeds 1 ½ tsp. of black mustard seeds ½ tsp. of black peppercorns 10 dried curry leaves 2 dried red chilies ¼ tsp. of turmeric powder Instructions Over a medium heat, toast the cumin seeds and fenugreek seeds for 1 minute. Add the coriander seeds, black mustard seeds, and peppercorns and continue toasting the spices for 2 more minutes. Add the curry leaves and continue toasting the spices for another minute. Add the chilies and turmeric and toast the spices for 30 more seconds. Remove these from the heat, giving them a minute or two to cool. Grind them in a spice grinder or mortar and pestle until you have a fine powder.



Kitchen Equipment Sauté Pan Stirring Spoon Measuring Cup Measuring Spoon Spice Grinder or Mortar and Pestle Presentation Not applicable. Time Management If any of your spices start to burn, remove the pan immediately from the heat and quickly scrape the spices into a bowl. Complementary Food and Drinks This is a spicy curry powder, so it goes best with sweet dishes and highly starchy dishes, both of which cut the heat. Where to Shop Check Sprouts, Central Market, Cost Plus World Market, or Penzey’s for all the ingredients you need for the curry powder. How It Works The spices are toasted from hardest to softest except for the chili peppers, which are only toasted for a brief amount of time so they do not chase you out of the kitchen! Chili peppers will release capsaicin in the air as they cook over a direct heat, which means they should be treated delicately.



Chef’s Notes Yes, this is a hot curry powder. Use with care. Interesting Facts The British Empire and Dutch East India Trading Company are largely responsible for the spread of curry throughout the world.



Berbere Type: Spice Serves: Varies Time to Prepare: 15 minutes Ingredients 1 tsp. ginger, ground ½ tsp. coriander, ground ½ tsp. cardamom, ground ½ tsp. fenugreek seeds ½ tsp. nutmeg, grated ¼ tsp. cloves, ground ¼ tsp. allspice ¼ tsp. cinnamon 1 tbsp. crushed red pepper 1/3 cup paprika 1 tsp. freshly ground black pepper Options: ¼ cup of onion, 1 clove of garlic, 3 tbsp. of oil (use this if you want to make berbere paste) Instructions Set up a small pan on a medium heat. Toast the spices for 1 minute and no more. Immediately remove from the heat. Let them cool and store them. Options: Chop the onion and garlic. In a separate pan from the spices, sauté the onion until it turns brown. Add the garlic and sauté for another minute. Blend up the toasted spices with the onion and garlic. Place in a container and cover with the olive oil.



Kitchen Equipment Sauté Pan Optional: Spice Grinder or Mortar and Pestle if you want to grind your own spices Optional: Grater if you want to use fresh ginger Optional: Blender if you make the paste Presentation

It’s a spice mixture, so there isn’t really any presentation that goes with it.

Time Management This is quick to make, so it can be made just before you use it. It also keeps very well, so you can make a large batch and keep it in your pantry. Complimentary Food and Drinks This goes with just about any darkly colored Ethiopian food and it goes really well crusted on seitan or sautéed onto vegetables like zucchini and potatoes. Where to Shop These spices are most easily found at ethnic stores, particularly Indian and Middle Eastern. They can also be found at African stores, but the other two are a little more common.



How It Works Berbere is a red spice made up of mostly paprika with some heat and a lot of different aromatics. The paprika gives it a dark flavor while the crushed red peppers mingle in with that to give it some heat. The cardamom, cloves, allspice, and nutmeg are the strong aromatics, giving it a hint of lightness. Because these aromatics are so strong, they are added to the berbere in limited quantities. Otherwise, they would be the dominating taste in the berbere and overwhelm the food it was used to spice. The same holds true with the fenugreek, which has a very deep taste to it, helping to round out the spice mixture The ginger adds a staple Ethiopian flavor to the berbere. Chef’s Notes Like curries, berbere mixtures can change from family to family, so it’s not that important to worry about getting this absolutely precise. Experiment with it and you’ll eventually find a mix that is your favorite. Berbere can also be used outside of Ethiopian dishes to great effect. It can be used crusted on seitan, in soups, and even in enchiladas. If you go the optional route and make the berbere paste, put it in a storage jar and cover it with about ¼ inch of olive oil. Use about twice as much paste and you would powder and replace the olive oil when you take some of the paste. The olive oil helps seal in the flavor and freshness of it. It also means you can store it for several weeks. Nutritional Facts (does not include the options) Calories 112 Calories from Fat 27 Fat 3g Potassium Total Carbohydrates 22g Dietary Fiber 13g Sugars 3g Protein 5g Salt 11mg Vitamin A 220% Vitamin B6 67%



Vitamin C 40% Calcium 7% Iron 46% Thiamin 14% Riboflavin 34% Niacin 28% Folate 8% Phosphorous 11% Zinc 9% Magnesium Copper Interesting Facts Berbere is ubiquitous throughout Ethiopian cuisine. Berbere mixes spices that originally came from radically different parts of the world, from the New World to Asia. It is traditional to eat Ethiopian cuisine with the right hand.



Green Curry Paste Type: Spice Mix Serves: 1 Time to Prepare: 20 minutes Ingredients 1” piece of galangal, minced 4 medium sized hot green chilies, deseeded and chopped 1 cup of cilantro, stalks included 2 shallots, minced 2” piece of ginger, grated 2 cloves of garlic, smashed 2 stalks of lemongrass, cut into 2” pieces, use top 2/3 of stalk only Zest of 1 lime Juice of 1 lime 8 kaffir lime leaves 1 tbsp. of coriander seeds 2 tsp. of cumin seeds 1 tsp. of black peppercorns 2 tsp. of soy sauce 3 tbsp. of oil Instructions Soak the galangal in warm water for 10 minutes. While it soaks, prepare the other ingredients. Chop the chilies and cilantro. Mince the shallots. Grate the ginger. Smash the garlic cloves. Slice the lemongrass and smash it. Zest the lime and then juice the lime, setting them aside. Over a medium heat, sauté the coriander seeds, cumin seeds, and peppercorns for 5 minutes. Remove the galangal from the water and mince it. Blend all of the ingredients together until you have a rough paste.



Kitchen Equipment Measuring Cup Measuring Spoon Saute Pan Wooden Spatula Small Knife Cutting Board Small Blender Small Mixing Bowl Presentation

Not applicable.

Time Management Start by soaking the galangal. The galangal is woody and by far the hardest to grind spice in the whole paste. The longer it soaks, the better. You should even consider soaking it overnight! The order in which you do everything else isn’t too relevant. To save time, though, get everything out before hand so you are not searching your cupboards for spices while you make the curry paste. Complementary Food and Drinks This curry paste is hot, so serve it with something that will balance out the heat of the dish. Rice is almost a must with a curry like this, unless you have a strong love of heat. Potatoes are a good ingredient to include in a curry like this as starchy foods help mitigate heat. Coconut milk, with its creaminess, also balances out the paste very well and so will a dash of sugar in the finished dish.



This is often done with hot Thai curries. This goes particularly well with a combination of onion and sweet potatoes (not yams.) Where to Shop Galangal is usually only found in Asian markets. If you can’t find it, substitute extra ginger for it. Kaffir lime leaves are also usually only found in those markets and there is no substitution for them. If you don’t have access to them, simply omit them. The rest of the ingredients are common. How It Works The fresh green chilies give the curry paste an intense heat unlike most other curries. Because they are fresh, the heat will hit the palate right away, but will not linger as long as with a dried red pepper. The base for this curry is the ginger, galangal, garlic, and shallots. Those are very aromatic ingredients that will carry the other spices of the curry. This recipe uses cilantro stems because the stems carry more flavor than the leaves and since it is ground into a paste, you should go for the flavor of the stems instead of the non-existent presentation of the leaves. Chef’s Notes This curry paste is very different than most other curries because of the fresh green peppers. That difference is what marks this curry as clearly Southeast Asian and not Indian. Nutritional Facts (individual servings in parentheses, does not include any options) Calories 547.4 Calories from Fat 380.0 Fat 42.2g Total Carbohydrates 34.8g Dietary Fiber 5.5g Sugars 1.0g Protein 7.0g Salt 605.6mg



Vitamin A 62% Vitamin B6 38% Vitamin C 766% Calcium 10% Iron 23% Thiamin 12% Riboflavin 12% Niacin 13% Folate 19% Phosphorous 16% Potassium 29% Zinc 8% Magnesium 21% Copper 24% Interesting Facts Lemongrass is a perennial plant. Lemongrass is popular in both Asian and Caribbean cuisine.



Red Curry Paste Type: Spice Mix Serves: 1 Time to Prepare: 20 minutes Ingredients 4 red chilies, deseeded and soaked 1 shallot, minced 4 cloves of garlic, minced ½” piece of galangal, minced (about 1 tsp.) 2 tsp. of minced lemongrass 1 tsp. of lime zest 1 tsp. of cilantro stems 7 white peppercorns ½ tsp. of coriander seeds ¼ tsp. of cumin seeds ¼ tsp. of salt Instructions Before you mince the galangal, soak it in warm water with the chilies for 10 minutes. While those are soaking, mince the shallot, garlic, and the tip of a stalk of lemongrass. In a dry sauté pan, toast the cumin seeds, coriander seeds, and pepper corns for about 30 seconds. Mince the galangal. Remove the chilies from the water. Blend everything together or grind it in a mortar and pestle.



Kitchen Equipment Small Bowl to soak the galangal and chilies Measuring Spoon Small Knife Cutting Board Small Saute Pan Wooden Spatula Small Blender or Mortar and Pestle Presentation

Not applicable.

Time Management Because galangal is woody, make sure that soaking it is the first thing you do. This should be stored in a small glass jar and kept covered. It is best after it has sat for at least an hour and will keep for two days. Complementary Food and Drinks Red curry paste goes exceptionally well with a mix of mild vegetables such as potato, red bell pepper, onion, and carrot. It can also be mixed with a sweet tomato sauce to make a curried BBQ sauce.



Where to Shop Asian markets are generally the only places that carry galangal. If you do not have access to one, you can substitute 1 tsp. of grated ginger for it. Lemongrass is also available at Asian markets and most gourmet markets. All of the other ingredients are common enough to be found in the spice aisle and produce section of your local grocery store. How It Works The garlic and shallot provide the base of this curry paste, carrying the small amounts of the other flavors. The moisture of those two ingredients is also what allows this to become a paste and is why the peppers need to be soaked. Toasting some of the spices before they become part of the paste brings out their flavor, but also softens them up enough to be blended. Chef’s Notes Although red is often associated with heat, it is not always the case that red means spiciest. Generally, the peppers and spices in this curry are not nearly as hot as what is found in green curry paste! Nutritional Facts (individual servings in parentheses, does not include any options) Calories 109.2 Calories from Fat 3.5 Fat 0.4g Total Carbohydrates 22.1g Dietary Fiber 2.7g Sugars 0g Protein 4.4g Salt 597.6mg Vitamin A 394% Vitamin B6 30% Vitamin C 732%



Calcium 4% Iron 14% Thiamin 9% Riboflavin 8% Niacin 9% Folate 14% Phosphorous 10% Potassium 20% Zinc 6% Magnesium 12% Copper 17% Interesting Facts Shallots are used extensively not only in European cuisine, but all across Asia as well. French shallots are called griselles, which means “gray shallot.”



Curried Apples and Onions Type: Side Dish, Indonesian Serves: 4 Time to Prepare: 30 minutes (includes 20 minutes for cooking rice) Ingredients ½ of a yellow onion, sliced 2 green apples, cored and sliced 1 tsp. of oil 1 tbsp. of whole wheat pastry flour ¼ tsp. of salt 1 tsp. of yellow curry powder ¼ cup of water Option: ¼ cup of coconut milk instead of water 2 cups of cooked rice Instructions Slice the yellow onion. Core and thinly slice the apples. Over a medium heat, sauté the onion in the oil until it is soft. Add the apples and continue sautéing these ingredients for 2-3 minutes. Add the flour, salt, and curry powder and sauté this for another minute. Slowly stir in the water until you have a thick curry sauce coating the apples and onions. Cook this for another 3-5 minutes. Remove from the heat and serve over rice.



Low-fat Version Omit the olive oil and sauté the onion over a medium heat in a dry pan until it is soft. Add the flour, curry, and salt at this point, then the water, and finally the apples, simmering everything for five minutes. Raw Version Dress the apples in the salt and curry powder and allow them to sit for about 10 minutes. Combine them with only ¼ of a sliced onion and add in about 3 tbsp. of creamed young coconut meat. Kitchen Equipment Knife Cutting Board Sauté Pan Spatula Measuring Cup Measuring Spoon Presentation

Garnish this with a few raisins, peppers, or other contrasting colors.

Time Management If you’re making a large batch of this, the apples will start to brown before they go into the pan. To keep this from happening, soak the apples in a little bit of water or dress them in lemon juice.



Complementary Food and Drinks Serve this with a side of green papaya salad. Where to Shop Whole wheat pastry flour can be found at Sprouts, Whole Foods, and Central Market while the rest of the ingredients are fairly common. Approximate cost per serving is $1.00. How It Works Both major ingredients, the onion and apples, are sweet, but create an interesting interplay with tartness and pungency. The flour is used to make a thick curry sauce which will coat the apples and onions. Chef’s Notes This makes a great side as well as a main dish. Nutritional Facts (individual servings in parentheses, does not include any options) Calories 728.3 (182.1) Calories from Fat 53.6 (13.4) Fat 6.0g (1.5g) Total Carbohydrates 157.2g (39.3g) Dietary Fiber 8.8g (2.2g) Sugars 30.4g (7.6g) Protein 11.5g (2.9g) Salt 587mg (147mg) Vitamin A 3% (0.8%) Vitamin B6 21% (5.3%) Vitamin C 31% (7.8%) Calcium 5% (1.3%) Iron 9% (2.3%)



Thiamin 12% (3%) Riboflavin 10% (2.5%) Niacin 10% (2.5%) Folate 5% (1.3%) Phosphorous 21% (5.3%) Potassium 15% (3.8%) Zinc 13% (3.3%) Magnesium 19% (4.8%) Copper 13% (3.3%) Interesting Facts It’s not surprising that many Southeast Asian curries contain fruit, in particular apples, since China produces over a third of the world’s apple crop.



Penang Curried Seitan Type: Main Dish Serves: 4 Time to Prepare: 20 minutes Ingredients 4 cups of sliced seitan 2 tsp. of peanut oil 1 tbsp. of Penang curry paste ½ cup of mushroom broth 8-10 basil leaves, sliced Instructions Slice the seitan into strips. Bring the oil to a medium heat. Fry the curry paste in the oil for about 3 minutes. Slowly stir the mushroom broth into the paste until you have a smooth sauce. Add the seitan and slowly simmer the seitan in the sauce until it almost completely reduces around the seitan (about 15 minutes). Remove from the heat and immediately garnish with the sliced basil.



Low-fat Version Dry toast the curry paste for five minutes instead of frying it in the oil. Raw Version Use ¼ cup of blended young coconut meat with 1 tsp. of nama shoyu, all blended with the curry paste, to make the sauce. Place dehydrated strips of eggplant in the sauce and allow them to marinate for at least two hours. Kitchen Equipment Pan Stirring Spoon Knife Cutting Board Measuring Spoon Measuring Cup Presentation

The seitan fingers can be propped against each, creating height in the dish.

Time Management This keeps very well, so you can make a big batch and store it in the refrigerator for about four days before it starts to dry out.



Complementary Food and Drinks Serve this with a glass of very dry red wine. Where to Shop Seitan can be purchased at Whole Foods or you can make your own. Alternatively, you can substitute your favorite mock meat strips for the seitan. You will most likely need to make your own Penang curry paste as most of the commercial varieties use shrimp paste. Approximate cost per serving is $1.00. How It Works The Penang curry paste is based with peanuts, which go quite well with seitan. The mushroom broth gives the sauce a very dark flavor and also intensifies the flavor of the curry paste. Because the taste of this dish is supposed to be very strong, the sauce is reduced around the seitan. Basil provides the perfect color and fresh taste accent to the finished dish. Chef’s Notes Mmm, these are some of my favorite ways to do seitan strips. Sometimes I throw them on the grill afterwards for just a few minutes to give them a smoky flavor. Nutritional Facts (individual servings in parentheses, does not include any options) Calories 1603.8 (401.0) Calories from Fat 253.8 (63.5) Fat 28.2g (7.1g) Total Carbohydrates 114.8g (28.7g) Dietary Fiber 21.5g (5.4g) Sugars 1.0g (0.3g) Protein 222.7g (55.7g) Salt 695mg (174mg)



Vitamin A 62% (15.5%) Vitamin B6 38% (9.5%) Vitamin C 66% (16.5%) Calcium 10% (2.5%) Iron 183% (45.8%) Thiamin 12% (3%) Riboflavin 12% (3%) Niacin 13% (3.3%) Folate 19% (4.8%) Phosphorous 16% (4%) Potassium 29% (7.3%) Zinc 8% (2%) Magnesium 21% (5.3%) Copper 24% (6%) Interesting Facts Penang is a state in northwestern Malaysia.



Masaman Curry with Potatoes Type: Main Dish, Thai Serves: 4 Time to Prepare: 25 minutes Ingredients The Curry Paste

1 hot red chili ½ tsp. of cumin seeds 1 ½ tsp. of coriander seeds 2 white cardamom pods 3 whole cloves 5 peppercorns 3 cloves of garlic 2 shallots 2” piece of lemongrass, diced ½” piece of galangal, minced ½ tsp. of bergamot orange zest ½ tsp. of minced cilantro stems 2 tbsp. of tamarind sauce 2 tbsp. of sugar 1 tsp. of salt

The Ingredients 2 tsp. of oil 2 cups of coconut milk 5 red potatoes, chopped 6-8 large basil leaves, sliced 2 cups of cooked rice

Instructions Blend all of the curry paste ingredients together in a blender until you have a smooth paste, adding coconut milk as needed. In a wok over a medium heat, fry the curry paste in the oil for about 3 minutes. Slowly stir in the coconut milk until you have a smooth paste. Bring the sauce to a simmer.



While the sauce comes to a simmer, chop the potatoes into bite-size pieces. Add the potatoes to the wok and simmer them for about 8 minutes, until they are soft. Slice the basil. Serve the curry over rice and garnish each serving with sliced fresh basil.



Low-fat Version Use almond milk instead of coconut milk. Toast the curry paste in a dry pan instead of frying it in oil. Raw Version Use 4 cups of chopped cauliflower instead of potatoes. Use blended young coconut meat for the coconut milk. Kitchen Equipment Blender Knife Cutting Board Measuring Cup Measuring Spoon Wok Stirring Spoon Presentation

This curry is so beautiful, I usually serve it on a white plate over rice with no other garnish.

Time Management The majority of the labor in this recipe comes from making the curry paste. You can save time by purchasing a packaged curry paste, though watch out for shrimp paste in the ingredients.



Complementary Food and Drinks Serve this with a mint and sweet pepper salad. Where to Shop Head to an Asian market for the galangal and a gourmet store for the bergamot orange. The other ingredients are readily available, though I prefer to purchase my spices from the bulk jars at Sprouts. Approximate cost per serving is $1.25. How It Works The curry is fairly typical, using curry paste with a tangy tamarind accent and slightly more aromatic from the heavy use of spices. Red potatoes are used for presentation and because their starchiness helps balance the heat of the curry paste. Chef’s Notes I enjoyed this curry more than I expected in part, I believe, because of the heavy use of dried spices compared to other Thai curries. Nutritional Facts (individual servings in parentheses, does not include any options) Calories 2470.1 (617.5) Calories from Fat 996.1 (249.0) Fat 110.7g (27.7g) Total Carbohydrates 323.5g (80.9g) Dietary Fiber 21.1g (5.3g) Sugars 16.0g (4.0g) Protein 45.0g (11.3g) Salt 768mg (192mg) Vitamin A 64% (16%) Vitamin B6 145% (36.3%) Vitamin C 256% (64%)



Calcium 27% (6.8%) Iron 143% (35.8%) Thiamin 65% (16.3%) Riboflavin 41% (10.3%) Niacin 103% (25.8%) Folate 88% (22%) Phosphorous 136% (34%) Potassium 195% (48.8%) Zinc 57% (14.3%) Magnesium 146% (36.5%) Copper 156% (39%) Interesting Facts Masaman curries are greatly influenced by Indian curries, which is why they use so many dried spices common in Indian cuisine. Masaman curries are part of the Muslim Thai culinary tradition.



Penang Curry with Eggplant Type: Main Dish, Malaysian Serves: 4 Time to Prepare: 25 minutes Ingredients The Paste

2 hot red chilies 2 medium shallots, minced 4 cloves of garlic, minced 2 tsp. galangal, minced 1 tbsp. lemongrass, minced 1 tsp. cilantro stems 3 tbsp. of roasted peanuts Option: 1 tbsp. of vegetarian fish sauce ¼ tsp. of salt ½ tsp. of ground nutmeg, toasted Option: Coconut milk

The Sauce and Eggplant 1 large eggplant, chopped ½ of a yellow onion, chopped 2 tsp. of peanut oil 2 cups of coconut milk 2 cups of cooked rice

Instructions Blend all the curry paste ingredients together until the paste is smooth, using coconut milk if needed to get the paste smooth. Chop the eggplant and onion and set them aside. Over a medium heat, fry the curry paste in the oil for about 3 minutes. Add the eggplant and onion and continue sautéing these with the curry paste for another 3 minutes. Slowly stir in the coconut milk until thoroughly mixed in with curry paste. Bring the curry to a simmer and cook it for 7-8 minutes. Serve over rice.



Low-fat Version Use almond milk instead of coconut milk. Steam the eggplant and onion instead of frying them. Dry toast the curry paste for 5 minutes. Raw Version Use raw peanuts or almonds instead of roasted peanuts. Salt the eggplant and onion and place a weight on them, allowing them to sit for at least 2 hours. Rinse the eggplant and onion. Use blended young coconut meat for the coconut milk, blending the paste with it. Kitchen Equipment Blender Knife Cutting Board Measuring Spoon Measuring Cup Wok Stirring Spoon Presentation

Serve this with a garnish of fresh greens and a chili pepper propped against one of the pieces of chopped eggplant.

Time Management Make sure the eggplant and onion are chopped before working with the paste because the timing on the paste matters a great deal and burnt curry paste maybe lurking on the horizon



Complementary Food and Drinks Serve this with a glass of cinnamon flavored tea and a side of sweet spring rolls. Where to Shop The galangal, chilies, and vegetarian fish sauce can be found at most Asian markets while the rest of the ingredients are fairly common. How It Works The overriding flavor of the Panang curry comes from the roasted peanuts which mingles with the pungency of the shallots and the heat of the chilies, making a perfect trinity of flavors. I chose eggplant because its heavier flavor compliments the spicy peanut sauce, which is also balanced by the sweetness of the onion. Chef’s Notes This is probably one of the more decadent curries, using both coconut milk and peanuts! Nutritional Facts (individual servings in parentheses, does not include any options) Calories 2075.8 (519.0) Calories from Fat 1123.0 (280.8) Fat 124.8g (31.2g) Total Carbohydrates 201.0g (50.3g) Dietary Fiber 23.0g (5.8g) Sugars 14.3g (3.6g) Protein 37.2g (9.3g) Salt 753mg (188mg) Vitamin A 85% (21.3%) Vitamin B6 76% (19%) Vitamin C 86% (21.5%) Calcium 22% (5.5%)



Iron 118% (29.5%) Thiamin 51% (12.8%) Riboflavin 22% (5.5%) Niacin 50% (12.5%) Folate 55% (13.8%) Phosphorous 81% (20.3%) Potassium 79% (19.8%) Zinc 40% (10%) Magnesium 100% (25%) Copper 97% (24.3%) Interesting Facts Vegetarian fish sauce is usually made from mushrooms.



Rendang Curry Eggplant Type: Main Dish Serves: 4 Time to Prepare: 20 minutes Ingredients The Rendang Curry Paste

2 shallots, diced 2 cloves of garlic, diced 1” piece of galangal, diced 1 hot red chili 1 ½ tsp. of tamarind sauce 1 ½ tsp. of brown sugar 1 tsp. of soy sauce Option: 2 tbsp. of vegetarian fish sauce ¼ tsp. of turmeric 2 tsp. of coriander seeds (1 tsp. of ground coriander) 2 tsp. of cumin seeds (1 ¼ tsp. of ground cumin) 2 whole cloves (1/8 tsp. of ground cloves) 1 whole star anise (¼ tsp. of ground star anise) ¾ tsp. of cinnamon ¼ tsp. of freshly ground nutmeg

The Sauce and Ingredients 2 Japanese eggplant, sliced 3 tbsp. of chopped cilantro leaves, for garnish 2 tsp. of oil 1 cup of coconut milk 2 cups of cooked rice 2 tbsp. of shredded coconut, for garnish

Instructions Dice the shallots, garlic, and galangal. Blend all the curry paste ingredients together in a blender until you have a smooth paste. Chop the eggplant and cilantro and set them aside. In a wok or pan, fry the curry paste in the oil over a medium heat for 3 minutes.



Slowly stir in the coconut milk until you have a smooth sauce. Add the eggplant and slowly simmer it for about 10 minutes, allowing the sauce to reduce and coat the eggplant. Serve the eggplant over rice and garnish it with the cilantro and shredded coconut.



Low-fat Version Toast the curry paste for three minutes instead of frying it. Use almond milk instead of coconut milk. Raw Version Omit the vegetarian fish sauce and soy sauce and use a piece of kombu. Salt the chopped eggplant and place a weight over it, allowing it to sit for at least 2 hours. Once it is soft, rinse the eggplant and pat it dry. Combine the curry paste with ½ cup of creamed young coconut meat and stir the eggplant into this sauce. Garnish it with cilantro and dehydrated coconut. Kitchen Equipment Blender Measuring Cup Measuring Spoon Knife Cutting Board Wok Stirring Spoon Presentation

When you garnish the eggplant with shredded coconut, grab a large pinch and rub it gently while moving your hand back and forth over the dish. This helps the coconut distribute evenly and keep it from clumping.

Time Management Making the curry paste is the big labor in this recipe, so if you want to cut down the time, look for a prepared Rendang curry paste at your local Asian market.



Complementary Food and Drinks Serve this with a side of crispy rice flavored with lime and star anise. Where to Shop Many of these ingredients can be purchased at an Asian market, particularly the galangal and tamarind sauce. When shopping for the Japanese eggplant, make sure that the skin is vibrantly purple and tight. If you see wrinkles, the eggplant is starting to go bad and the flavor will significantly diminished. Approximate cost per serving is $1.75. How It Works The Rendang curry paste is heavily flavored with dried, aromatic spices which compliment the tangy sweetness of the tamarind and sugar. This curry is different from many others because the sauce is meant to be a coating on the eggplant, not a soupy broth. Chef’s Notes I particularly enjoyed the presentation on this one. The shredded coconut and cilantro sprinkled upon the eggplant slices looks delectable. Nutritional Facts (individual servings in parentheses, does not include any options) Calories 1579.7 (394.9) Calories from Fat 715.3 (178.8) Fat 79.5g (20.0g) Total Carbohydrates 190.2g (47.6g) Dietary Fiber 20.3g (5.1g) Sugars 14.7g (3.7g) Protein 25.9g (6.5g) Salt 646mg (161mg) Vitamin A 79% (19.8%) Vitamin B6 72% (18%)



Vitamin C 80% (20%) Calcium 19% (4.8%) Iron 79% (19.8%) Thiamin 42% (10.5%) Riboflavin 23% (5.8%) Niacin 40% (10%) Folate 38% (9.5%) Phosphorous 64% (16%) Potassium 64% (16%) Zinc 33% (8.3%) Magnesium 76% (19%) Copper 79% (19.8%) Interesting Facts Rendang curry is one of the most popular curries in Indonesia.



Thai Green Sweet Potato and Lemongrass Curry Type: Main Dish, Thai Serves: 4 Time to Prepare: 30 minutes Ingredients The Green Curry Paste

1” piece of galangal, diced 4 medium size, hot green chilies, deseeded and chopped 1 cup of cilantro, stalks included 2 shallots, minced 2” piece of ginger, grated 2 cloves of garlic, smashed 2 stalks of lemongrass, cut into 2” pieces, use top 2/3 of stalk only Zest and juice of 1 lime 8 kaffir lime leaves 1 tbsp. of coriander seeds 2 tsp. of cumin seeds 1 tsp. of black peppercorns 2 tsp. of soy sauce or vegetarian fish sauce Option: Coconut milk

Curry Ingredients 2 large white sweet potatoes, chopped 2 stalks of lemongrass, chopped 2 tsp. of oil 2 cups of coconut milk 8-10 kaffir lime leaves for garnish 3 cups of cooked rice

Option: 8 oz. of extra firm tofu Instructions Making the Curry Paste

Dice the galangal and soak it in warm water for 10 minutes. Meanwhile, prepare the other ingredients. Chop the chilies and cilantro.



Mince the shallots. Grate the ginger. Smash the garlic cloves. Chop the lemongrass into 2” pieces and smash them. Zest and juice the lime and then set them aside. Over a medium heat, sauté the coriander seeds, cumin seeds, and peppercorns for 5 minutes. Remove the galangal from the water and mince it. Blend all of the ingredients together in a blender until you have a smooth paste, adding coconut milk as needed to make the paste smooth.

Preparing the Curry Chop the sweet potatoes into bite-size pieces. Chop the lemongrass into 2” pieces and smash them. Fry the curry paste over a medium heat in the 2 tsp. of oil for 2 minutes. Slowly stir the coconut milk into the wok, making sure that the curry paste and the coconut milk thoroughly mix. Bring the sauce to a simmer. Add the sweet potatoes, optional tofu, and lemongrass and simmer the curry for about 8 minutes. Remove from the heat, garnish with the lime leaves, and serve over rice. Option: Smoke the sweet potatoes for 10 minutes before adding them to the curry sauce. With this option, they will not need to be simmered.



Low-fat Version Use almond milk instead of coconut milk. Instead of frying the curry paste in oil, toast it for 3 minutes in a dry pan. Raw Version Use fresh coconut cream made from pureed young coconut meat and a bit of coconut water. Instead of sweet potatoes, use chopped zucchini with a star anise rub. Kitchen Equipment Blender Knife Cutting Board Measuring Cup Measuring Spoon Wok Stirring Spoon Presentation

I like to serve this in a small cookpot. It has a very rustic look and also keeps the curry warm.

Time Management The size of your chopped sweet potatoes will determine the cooking time of this dish. While simmering, check the potatoes every minute or so after 5 minutes and if they start to become soft, remove them from the heat. You can cheat and save about 15 minutes of time with this recipe if you purchase a pre-made green curry paste. Be aware, however, that most of them have shrimp paste



in them except for the paste by Thai Kitchen. Complementary Food and Drinks Serve this with a side of fried tofu and spicy peanut sauce. Where to Shop The best place to purchase many of the ingredients for the curry paste is at an Asian market. White sweet potatoes can be found at Sprouts, Whole Foods, and Central Market. Approximate cost per serving is $1.50. How It Works The green curry paste is a mix of heat and fresh green aromatic flavors, particularly from the lime zest and lemongrass. This rests over the pungency of the shallots and garlic. Extra lemongrass is added to the curry sauce to lighten the entire dish. Chef’s Notes I served the smoked version of this recipe at a party for a friend not long ago and it was one of the most well-received dishes at the party. Nutritional Facts (individual servings in parentheses, does not include any options) Calories 2277.7 (569.4) Calories from Fat 978.5 (244.6) Fat 108.7g (27.2g) Total Carbohydrates 289.4g (72.4g) Dietary Fiber 11.8g (3.0g) Sugars 16.0g (4.0g) Protein 35.4g (8.9g) Salt 693mg (173mg)



Vitamin A 1531% (382.8%) Vitamin B6 91% (22.8%) Vitamin C 827% (206.8%) Calcium 32% (8%) Iron 123% (30.8%) Thiamin 41% (10.3%) Riboflavin 29% (7.3%) Niacin 48% (12%) Folate 35% (8.8%) Phosphorous 95% (23.8%) Potassium 76% (19%) Zinc 48% (12%) Magnesium 109% (27.3%) Copper 117% (29.3%) Interesting Facts Thai curries differ from Indian curries in that the base of the curry consists of fresh herbs, shallots, and garlic instead of dried spices.



Red Curry with Potatoes Type: Main Dish Serves: 4 Time to Prepare: 35 minutes Ingredients 1 large potato, cubed 1 carrot, sliced ½ cup of chopped cabbage ¼ cup of sliced basil 2 cups of coconut milk Juice of 1 lime 2 tsp. of sugar 4 cups of cooked rice 1 ½ tbsp. of red curry paste (see red curry paste recipe) Instructions Option: Peel the potato. Cube the potato, slice the carrot, chop the cabbage, and slice the basil. Steam the potato, carrot, and cabbage for 15 minutes. While it is steaming, cook the rice. Curry Paste Method 1…

Bring the coconut milk to a low simmer. Add the curry paste and combine it with the coconut milk.

Curry Paste Method 2… Take 3 tbsp. of coconut milk and simmer it on a medium heat until the water and oil separate. Once this happens, add the curry paste and fry it for 2 minutes, stirring it the whole time (much of the coconut water will probably make it back into the oil while you do this, but by this point, it will have done its job.) Add in the rest of the coconut milk and combine everything.

Add in the steamed veggies, sugar, and lime juice. Simmer this for 5 minutes. Serve over rice.



Kitchen Equipment Sauce Pan Steamer Wooden Spoon Cutting Board Knife Measuring Spoon Measuring Cup Pot to cook the rice Presentation

Save some basil and place it in the center of the plated curry. If you want to get very fancy, you can use a spiral cutter on a steamed beet and put that on the side of the plate with some diagonally slice carrots. That will add a lot of color to the dish. Of course, it entails a bit of extra work, too.

Time Management Start the rice early so you can work while it cooks. Also, if you want to save a lot of time, use an already made curry paste. You’ll lose some flavor, but you won’t spend 20 minutes making a curry paste. Finally, Method 1 for cooking the paste takes about 10 minutes less than Method 2. Complementary Food and Drinks I like to start out a meal like this with some steamed tofu with a sweet peanut sauce or with some fresh Thai spring rolls with the same peanut sauce. That sweet peanut sauce complements the red curry paste quite well. Where to Shop The best red curry paste I’ve found is by Thai Kitchen. It has a good flavor and it also is not



made with any shrimp or fish paste. You should be able to find this at your local market. They also make a very good quality coconut milk. Check out Trader Joe’s for the basil. Everything else should be readily available. How It Works Steaming the veggies lets them soften without losing any of their flavors to the sauce. This gives the curry a more multifaceted quality, making each bite different. With Method 2, the point of simmering the coconut milk is to separate the oil and water so the paste can be fried in the coconut oil. This gives it a very rich flavor because of the oil and deepens the flavor of the curry paste. Chef’s Notes If I’m feeling ambitious, I will fry the curry paste using Method 2. If I’m really ambitious, I’ll make the curry paste from scratch, but most of the time, I use the Thai Kitchen paste and simply simmer the paste in the sauce. This is way also happens to be the way it is most commonly done in Thailand using local brands of curry paste. Nutritional Facts (individual servings in parentheses, does not include any options) Calories 2329.2 (582.3) Calories from Fat 889.6 (222.4) Fat 98.8g (24.7g) Total Carbohydrates 320.1g (80.0g) Dietary Fiber 16.6g (4.1g) Sugars 5.9g (1.5g) Protein 39.8g (9.9g) Salt 715.1mg (178.8mg) Vitamin A 630% (157.5%) Vitamin B6 120% (30%) Vitamin C 891% (222.8%) Calcium 23% (5.8%) Iron 179% (44.8%) Thiamin 98% (24.5%)



Riboflavin 23% (5.8%) Niacin 112% (28%) Folate 159% (39.8%) Phosphorous 105% (26.3%) Potassium 124% (31%) Zinc 53% (13.3%) Magnesium 114% (28.5%) Copper 105% (26.3%) * If you use light coconut milk, you will cut the fat content by over half in this recipe. Interesting Facts Thai eggplant is a popular red curry ingredient. Traditionally, curry pastes were made with a mortar and pestle, but now most home cooks in Thailand purchase a premade one.


The Vegan Culinary Experience – Education, Inspiration, Quality * www.veganculinaryexperience.com Recipe by Sharon Valencik, author of Sweet Utopia, Simply Stunning Vegan Desserts

Banana Curry Type: Main Dish Serves: 4 Time to Prepare: 15 minutes Ingredients 1 medium onion, chopped 2 tbs. vegetable oil or coconut oil 1 can (14 ounces) full-fat coconut milk 1 cup plain nondairy milk 2 tbs. curry powder, or more to taste ½ tsp. ground cumin 1 tsp. ground nutmeg ¼ tsp. ground ginger ½ tsp. salt 2-3 ripe bananas (avoid overripe or mushy fruit), split and cut into 1-inch chunks Optional Additions ¾ cup firm tofu cut into ¾ inch cubes ⅓ cup chickpeas ¼cup pineapple chunks 3 tbs. dried shredded unsweetened coconut 3 tbs. raisins ¼ cup cashews Instructions Sauté the onion in the oil in a large saucepan over medium-high heat until it is translucent. If you are using tofu, you can add it now and cook for 3 minutes or until it begins to brown lightly. Add the coconut milk and non-dairy milk. Reduce heat to medium, add the spices and salt, plus any optional additions you are using, and stir thoroughly, cooking for 1 minute. Add the bananas, and continue to cook until they are hot. Stir gently and infrequently so that the bananas maintain their shape. Serve immediately with basmati rice.



Kitchen Equipment Large Saucepan Wooden Spoon Knife Cutting Board Measuring Cup Measuring Spoon Presentation

Garnish the curry with cashews, some sliced greens, and a sprig of cilantro or parsley.

Time Management Be careful with the bananas because overcooking them for just a few minutes will turn them into mush. Complementary Food and Drinks Serve it immediately after preparing over basmati rice. Where to Shop All of these ingredients should be available at your local market. Approximate cost per serving is $1.00. How It Works The sauce starts with onion cooked to the point where it becomes translucent, but not brown, so that the onion imparts a gentle sweetness to the sauce. Coconut milk and non-dairy milk are



combined to create a soupy broth and to reduce the percentage of fat in the recipe. The bananas are just simmered long enough to fully soften, but should be watched so that they do not fall apart into the sauce. Chef’s Notes This tasty, unusual Indonesian curry is both sweet and savory. It’s a cinch to make and easy to customize to your own taste. Nutritional Facts (individual servings in parentheses, does not include any options) Calories 1118.1 (279.5) Calories from Fat 721.3 (180.3) Fat 80.1g (20.0g) Total Carbohydrates 83.2g (20.8g) Dietary Fiber 9.8g (2.5g) Sugars 36.7g (9.2g) Protein 16.0g (4.0g) Salt 742mg (186mg) Vitamin A 13% (3.3%) Vitamin B6 56% (14%) Vitamin C 58% (14.5%) Calcium 39% (9.8%) Iron 52% (13%) Thiamin 43% (10.8%) Riboflavin 43% (10.8%) Niacin 16% (4%) Folate 10% (2.5%) Phosphorous 32% (8%) Potassium 45% (11.3%) Zinc 16% (4%) Magnesium 56% (14%) Copper 37% (9.3%)



Interesting Facts Bananas originated in the area around the Philippines.


The Vegan Culinary Experience – Education, Inspiration, Quality * www.veganculinaryexperience.com Recipe by Liz Lonetti

Tom Ka Soup Type: Thai Soup Serves: 2-4 Time to Prepare: 8 minutes prep, 10 minutes cooking Soup Broth

6 cups good-quality vegetable stock 1 lemongrass stalk (chopped and crushed) 3-4 kaffir limes leaves (fresh or frozen) 1 cup fresh or dried shiitake mushrooms, sliced (if dried, be sure to soak them in hot water overnight) 2-3” piece galangal, grated or sliced very fine 1-3 fresh red chilies or red chili paste, to taste 1-2 cloves garlic, chopped or sliced 1 can coconut milk (or coconut cream if you're not counting calories!) 2 tbsp. soy sauce

Firm Ingredients 1 package tofu, cubed 2-4 cups chopped assorted vegetables (sweet pepper, eggplant, water chestnuts, etc) 4 green onions, sliced

Finishing Ingredients Juice from 1 fresh lime Handful fresh coriander leaves (cilantro) Handful fresh Thai basil leaves

Instructions Add the first ingredients to a large pot and bring to a boil. Let it cook for a couple minutes, then reduce the heat and add the vegetables and tofu. Cook for about 10 minutes, until the vegetables are a bit soft and remove from heat. Stir in the Lime and fresh leaves and serve immediately.



Kare-pan (Curry Bread) Type: Side, Japanese Serves: 8 Time to Prepare: 3 hours Ingredients The Filling

1 cup of cooked harusame (bean noodles) Options: Instead of noodles, you can use seitan, veggies, beans, and even curried rice 2 tsp. of curry roux 2 tbsp. of water

The Dough 12 oz. of flour 1 ½ tsp. of salt ½ cup of soymilk, slightly warm 1 packet of yeast 2 tbsp. of sugar 1 serving of EnerG Egg Replacer 2 tbsp. of cold margarine, sliced

The Coating ½ cup of soymilk 4 cups of panko breadcrumbs

Instructions As soon as the noodles or other optional filling ingredients are done cooking, immediately mix them with the curry roux, 2 tbsp. of water, and set them aside. Combine the flour and salt in a mixing bowl and set them aside. Warm the soymilk slightly and then add the yeast and sugar to it. Allow it to sit for a few minutes to ensure that the yeast is still active (the soymilk will start to bubble). Once you know the yeast is active, prepare the egg replacer and add it to the liquid. Add the liquid to the dry ingredients until they are thoroughly combined. Add the sliced margarine to the dough. Lightly flour a cold working surface. Knead the dough on the surface until the dough becomes elastic.



Form the dough into a ball, cover it, and set it aside in a warm place. Allow the dough 1 ½ hours to rise. Punch the dough down, recover it, and allow it to rise for another 45 minutes. Divide the dough into 8 pieces and roll them into balls. Allow them to sit, covered, for another 15 minutes. Roll each ball out into a 7” disk. Fill the middle with about 2 tbsp. of curried filling. Wet the edges of the disks. Fold the disks in half, enveloping the filling, and crimp them close. Press the crimped edge of each bun into one side (this keeps the crimped edge from flaring out from the bun). Brush each bun with soymilk. Roll the buns in the panko breadcrumbs. Cover the buns and allow them to rise another 15 minutes. Add enough peanut oil to a wok, Dutch oven, fryer, etc. to fully cover the buns and bring the oil to 350 degrees. Deep fry each bun for about 5 minutes, holding them down in the oil if they refuse to stay submerged. Drain these on a rack. Finish them off in the oven at 300 degrees for 10 minutes.



Low-fat Version Instead of deep frying these, bake them on 360 degrees for 25 minutes. Omit the margarine from the recipe and replace it with 1 tbsp. of almond milk. Kitchen Equipment 2 Mixing Bowls Rolling Pin Measuring Cup Measuring Spoon Crimper or Fork Frying Basket Deep Fryer, Wok, or Dutch Oven Rack Plate to hold the breadcrumbs Oven Baking Sheet Presentation

I garnished this with a bit of shredded coconut as soon as it was done baking. I thought it would be a nice surprise mixed with the panko breadcrumbs.

Time Management These take a long time to make and there is a lot of labor involved at the end, so don’t plan on making these unless you know you can dedicate at least an hour in the kitchen and a couple more hours waiting.



Complementary Food and Drinks Serve this with a side of curried udon noodle soup. Where to Shop EnerG Egg Replacer can be found at Sprouts, Whole Foods, Central Market, and markets that have a large healthy eating section. The noodles will be most commonly found at an Asian market in the Japanese aisle, but they’re really just a suggestion. The filling can be anything curried. Panko breadcrumbs can also be found at Asian markets and at Trader Joe’s. The rest of the ingredients should be easy to find. Approximate cost per serving is $.75. How It Works The yeast in the bread is what makes the bread puffy and will help it expand even more as it fries. This gives it a light texture which responds well to frying. Allowing the dough to rise several times makes the dough extra tender. The sliced margarine creates little pockets of margarine in the dough, creating a pastry like quality to the finished buns. Chef’s Notes This is a great way to use left-over curry! Nutritional Facts (individual servings in parentheses, does not include any options) Calories 2840.9 (355.1) Calories from Fat 254.6 (31.8) Fat 28.3g (3.5g) Total Carbohydrates 580.1g (72.5g) Dietary Fiber 14.9g (1.9g) Sugars 14.0g (1.8g) Protein 66.5g (8.3g) Salt 4174mg (522mg)



Vitamin A 30% (3.8%) Vitamin B6 11% (1.4%) Vitamin C 0% (0%) Calcium 40% (5%) Iron 61% (7.6%) Thiamin 41% (5.1%) Riboflavin 38% (4.8%) Niacin 22% (2.8%) Folate 22% (2.8%) Phosphorous 41% (5.1%) Potassium 10% (1.3%) Zinc 24% (3%) Magnesium 30% (3.8%) Copper 30% (3.8%) Interesting Facts Kare pan means curry bread, with pan being the word for bread in most of the Romance languages.



Japanese Curry Rice (Kare Raisu) Type: Japanese, Main Dish Serves: 4 Time to Prepare: 20 minutes Ingredients 3 potatoes, chopped 2 carrots, chopped ½ an onion, sliced 1 tsp. of oil ¼ cup of Japanese curry roux 2 cups of water 2 cups of cooked rice Instructions Chop the potatoes and carrots. Slice the onion. Over a medium heat, sauté the potato, carrot, and onion for 5 minutes. Add the curry roux to the pan and sauté it for another 2 minutes. Slowly stir the water into the pan until the curry roux and water are thoroughly combined. Simmer this for 10 minutes. Serve over rice.



Kitchen Equipment Measuring Cup Sauté Pan Knife Cutting Board Stirring Spoon Presentation

The curry can be served on the side of the rice, though I think it looks a bit better when served on top of a mound of rice. I like to stir in a bit of cilantro at the end for color, though this is far from necessary.

Time Management Start cooking your rice before you start chopping the veggies. The curry should be done at about the same time as the rice. Complementary Food and Drinks This goes great over bread or mixed with a bowl of noodles. Where to Shop Curry roux is a particular type of Japanese curry paste made from oil, flour, and curry and can be found in most Asian markets. The other ingredients are fairly common. Approximate cost per serving is $1.00.



How It Works Japanese curries tend to be thick, which is why flour is used in the curry paste. This is the same technique used to make many gravies. Chef’s Notes I like the mix of sweetness and pungency in the curry paste and I particularly enjoy the way the sauce coats the rice. Nutritional Facts (individual servings in parentheses, does not include any options) Calories 948.7 (237.2) Calories from Fat 48.2 (12.1) Fat 5.4g (1.3g) Total Carbohydrates 205.0g (51.2g) Dietary Fiber 15.1g (3.8g) Sugars 12.4g (3.1g) Protein 20.2g (5.0g) Salt 108mg (27mg) Vitamin A 387% (96.8%) Vitamin B6 89% (22.3%) Vitamin C 140% (35%) Calcium 12% (3%) Iron 27% (6.8%) Thiamin 33% (8.3%) Riboflavin 16% (4%) Niacin 34% (8.5%) Folate 40% (10%) Phosphorous 46% (11.5%) Potassium 70% (17.5%) Zinc 22% (5.5%) Magnesium 44% (11%) Copper 34% (8.5%)



Interesting Facts Curry was introduced to Japan via the British in the late 1800s.



Cantonese Water Curry (Ga Li) Type: Chinese, Main Dish Serves: 3 Time to Prepare: 20 minutes Ingredients 1 green bell pepper, chopped 1 onion, chopped 1 potato, chopped 6 oz. of extra firm tofu, chopped 1 tsp. of sesame oil 1 tsp. of chili paste 2 tsp. of yellow curry powder 3 cups of water 2 oz. of noodles 2 cups of cooked rice Instructions Chop the bell pepper, onion, potato, and tofu. In a pot over a medium heat, sauté the pepper, onion, potato, and tofu over a medium heat in the sesame oil for about 5 minutes. Add the chili paste and curry powder and sauté everything for another 30 seconds. Add the water and stir everything together. Bring the liquid to a simmer, cooking the curry for another 10 minutes. Add the noodles and simmer them in the curry for 3-5 minutes (check the instructions on your package of noodles). Serve over rice.



Kitchen Equipment Pot Stirring Spoon Knife Cutting Board Measuring Spoon Measuring Cup Presentation

I generally serve the curry with the rice on the side so that the curry does not get completely absorbed by the rice before it is eaten!

Time Management This is a curry that can be kept for several days and will increase in flavor as time goes by. If you plan on making a lot, slightly undercook the veggies because they will finish cooking when you warm up the broth. Complementary Food and Drinks Serve this with a side of curried wontons. Where to Shop All of these ingredients should be readily available. Approximate cost per serving is $1.00. How It Works The veggies are sautéed a bit before the water is added so that the sugars in them can caramelize



and the tofu can tighten. Chili paste best releases its flavor when it is toasted or fried for a brief amount of time, but don’t fry it too long. Exposure to direct heat releases its capsaicin in the air and that can be painful if too much comes out of the pot! Chef’s Notes I prefer coconut and tomato based curries, but this is a nice, light, and spicy way to have a lunchtime meal. Nutritional Facts (individual servings in parentheses, does not include any options) Calories 1335.7 (445.2) Calories from Fat 165.1 (55.0) Fat 18.3g (6.1g) Total Carbohydrates 248.1g (82.7g) Dietary Fiber 17.5g (5.8g) Sugars 9.7g (3.2g) Protein 44.6g (14.9g) Salt 405mg (135mg) Vitamin A 7% (2.3%) Vitamin B6 104% (34.7%) Vitamin C 468% (156%) Calcium 44% (14.7%) Iron 57% (19%) Thiamin 67% (22.3%) Riboflavin 35% (11.7%) Niacin 51% (17%) Folate 28% (9.3%) Phosphorous 82% (27.3%) Potassium 78% (26%) Zinc 39% (13%) Magnesium 76% (25.3%) Copper 59% (19.7%)



Interesting Facts Chinese curries are heavily influenced by Singaporean and Malaysian cuisine.



Mozambique Curry Type: Main Dish, East African Serves: 4 Time to Prepare: 20 minutes Ingredients 1 onion, chopped 2 cups of chopped king trumpet mushrooms (oyster mushrooms can be substituted) 2 cloves of garlic, minced 1 tsp. of oil 2 tsp. of yellow curry powder 2 cups of crushed tomatoes 1 bay leaf 1/8 tsp. of salt 2 cups of coconut milk Juice of 1 lemon 2 cups of cooked rice Instructions Chop the onion and mushrooms. Mince the garlic. Sauté the onion on a medium heat in the oil until the onion becomes soft. Add the mushrooms and garlic and continue sautéing these for 3 minutes. Add the curry powder and sauté the ingredients for another 30 seconds. Stir the crushed tomatoes, coconut milk, bay leaf, and salt into the pan. Simmer the curry for 5 minutes. Remove it from the heat. Stir in the lemon juice. Serve over rice.



Low-fat Version Omit the coconut milk and use rice milk instead or add in one additional cup of crushed tomatoes and stir two tablespoons of cashew butter into the sauce instead of using coconut milk. Raw Version Heavily salt the chopped mushrooms and onion. Place a weight over the onion for about an hour, then add the mushrooms and leave it on for another hour. Use young coconut meat blended with two tomatoes for the sauce and then stir in two more diced tomatoes. Serve over shredded cauliflower or zucchini shreds. Kitchen Equipment Knife Cutting Board Wok or Large Pan Measuring Spoon Measuring Cup Presentation

I like how the dark bowl contrasts the rice which in turn contrasts the curry. Make sure that some of the rice is showing when you plate the curry on it.

Time Management Timing matters a great deal with this curry because there are three sautéed ingredients with greatly different cook times. The onion is the hardest ingredient, so it needs to go in first. If you put the mushrooms in at the same time, they will be far too soft by the time the curry sauce is done simmering. Note that once you get the curry powder into the pan, you must have the liquid ready



because the powder will burn if it’s sautéed more than thirty seconds or so. Complementary Food and Drinks Serve this with a side of hot pickled cabbage, cucumbers, and tomatoes. Where to Shop I usually have to get my king trumpet mushrooms at an Asian market and I use Muir Glen’s crushed fire-roasted tomatoes for my sauce. Approximate cost per serving is $1.75. How It Works The onion makes the sauce sweet while the mushrooms provide some bulk to the curry. King trumpet mushrooms are thick and hearty, which is why they are my ingredient of choice for this recipe. Coconut milk is used to make a creamy tomato sauce and crushed tomatoes are used so that the sauce has some texture to it. The lemon juice makes this a very tangy curry and is added at the end so that its fresh flavor is preserved. Chef’s Notes The lemon juice is what made this curry for me. Next time, I may add some lemon zest, as well. Nutritional Facts (individual servings in parentheses, does not include any options) Calories 1650.4 (412.6) Calories from Fat 925.6 (231.4) Fat 102.8g (25.7g) Total Carbohydrates 154.0g (38.5g) Dietary Fiber 8.9g (2.2g) Sugars 10.7g (2.7g) Protein 27.2g (6.8g) Salt 387mg (97mg)



Vitamin A 7% (1.8%) Vitamin B6 46% (11.5%) Vitamin C 81% (20.3%) Calcium 21% (5.3%) Iron 114% (28.5%) Thiamin 38% (9.5%) Riboflavin 49% (12.3%) Niacin 73% (18.3%) Folate 43% (10.8%) Phosphorous 87% (21.8%) Potassium 71% (17.8%) Zinc 40% (10%) Magnesium 82% (20.5%) Copper 89% (22.3%) Interesting Facts Mozambique curries a very tangy quality to them, which is derived from the tomatoes and the lemonjuice.



Bobotie Type: Main Dish, South African Serves: 6 Time to Prepare: 2 hours Ingredients The Seitan

2 cups of wheat gluten powder 2 tbsp. of hot red curry powder 1 tbsp. of onion powder ½ tsp. of salt 2 tbsp. of tahini ¼ cup of tamari 1 ¾ cup of water

The Filling 1 onion, sliced 1 tsp. of peanut oil 1 slice of bread 1 cup of soymilk 2 tsp. of hot red curry powder ½ tsp. of sugar ¾ tsp. of salt ¼ tsp. of freshly grated pepper ½ tsp. of turmeric 1 tbsp. of malt vinegar ¼ cup of raisins 2 tbsp. of tomato chutney 2 bay leaves

The Topping 12 oz. of silken tofu ¼ tsp. of salt Left over soymilk from the filling section



Instructions Making the Seitan

Combine the wheat gluten powder, the curry powder, the onion powder, and the salt. Combine the tahini, tamari, and water. Knead the dough until everything is thoroughly combined. Place the seitan dough in an oiled baking dish and cover it. Bake it on 375 degrees for 45 minutes. Once it is done, allow it to cool for a few minutes. Shred the seitan by pulsing it in a food processor and set the seitan aside.

Making the Filling Slice the onion. Over a medium high heat, sauté the onion in the oil until it turns brown. Reduce the heat to medium. Add the shredded seitan and sauté this for about 5 minutes. Remove the pan from the heat. Soak the bread in the soymilk until it is soft (about 5 minutes). Squeeze the bread and mash the squeezed bread with a fork, saving the squeezed-out soymilk and combining it with any remaining soymilk. Combine the onion, seitan, bread, and all the other filling ingredients. Place the filling mixture in a baking dish and set it aside.

Making the topping Blend the tofu, salt, and any remaining soymilk together. Pour this over the filling.

Finishing the Bobotie Bake the bobotie on 350 degrees F for 30 minutes. Serve with extra tomato chutney.



Low-fat Version Sauté the onion over a dry medium-high heat until it browns, then add a thin layer of liquid. Allow the liquid to evaporate and remove the onion from the heat. Combine the onion with the shredded seitan and all the other ingredients and proceed with the recipe as outlined above. Raw Version This can be made with half of a minced onion, two cloves of garlic, and four cups of almonds and walnuts pulsed together until everything was coarsely ground and combined. Stir the rest of the filling ingredients into the nut mix and then top the bobotie with cashew butter. Allow it to sit for at least an hour. Kitchen Equipment Mixing Bowl 2 Baking Dishes Foil Oven Measuring Cup Measuring Spoon Knife Cutting Board Blender Presentation

I think this looks a bit better when served individually and slightly mixed together so that the solid white topping gets mixed with the rest of the bobotie.



Time Management You can save a lot of time by using packaged seitan rubbed with curry powder, but the bobotie will cost a lot more money. Complementary Food and Drinks This should be served with steamed yellow rice and extra tomato chutney. Where to Shop Tomato chutney can be purchased at Indian grocery stores, Whole Foods, and Central Market. Wheat gluten powder can be purchased from the bulk bins at Whole Foods and Central Market and packaged at Sprouts. The rest of the ingredients should be available at your local market. Approximate cost per serving is $1.55. How It Works The traditional recipe uses curry powder when the meat is sautéed, but I used the opportunity to put it directly into the seitan, suffusing the dish with curry flavor. The onion gives sweetness while the chutney is full of aromatic spices. The softened bread holds everything together and also keeps the seitan from becoming dry. The tofu and soymilk blend mimic a custard topping. Chef’s Notes While this can be made with different types of chutney, I keep gravitating towards the tomato chutney. This is very much comfort food and the tomato makes it even more so. Nutritional Facts (individual servings in parentheses, does not include any options) Calories 1162.1 (193.7) Calories from Fat 236.6 (39.4) Fat 26.3g (4.4g) Total Carbohydrates 91.5g (15.3g)



Dietary Fiber 14.7g (2.4g) Sugars 38.2g (6.4g) Protein 139.9g (23.3g) Salt 4010mg (668mg) Vitamin A 16% (2.7%) Vitamin B6 18% (3%) Vitamin C 30% (5%) Calcium 52% (8.7%) Iron 118% (19.7%) Thiamin 40% (6.7%) Riboflavin 50% (8.3%) Niacin 13% (2.2%) Folate 8% (1.3%) Phosphorous 45% (7.5%) Potassium 39% (6.5%) Zinc 23% (3.8%) Magnesium 43% (7.2%) Copper 50% (8.3%) Interesting Facts Bobotie is an old recipe, going back to at least the 17th century and probably originating with the Dutch East India Trading Company.



Jamaican Curry Type: Main Dish, Caribbean Serves: 4 Time to Prepare: 25 minutes Ingredients The Curry Powder

1 tsp. of cumin seeds 1 tsp. of brown mustard seeds 1 tsp. of fenugreek seeds 1 tsp. of fennel seeds 1 tsp. of black peppercorns 1 tsp. of coriander seeds 6 allspice berries 1 ½ tsp. of turmeric

The Sauce and Ingredients 1 red bell pepper, seeded and chopped ½ of an onion, chopped 1 plantain, sliced 1 Scotch bonnet pepper, minced (or other hot pepper) 2 cloves of garlic, minced 1 tsp. of freshly grated ginger ½ tsp. of fresh thyme leaves 1 tsp. of oil 2 cups of coconut milk 2 cups of cooked rice Cilantro and lemon for garnish

Instructions Grind the dry spices together until you have a fine curry powder and set it aside. Chop the pepper and onion. Peel and slice the plantain into ½” medallions. Mince the Scotch bonnet pepper and garlic. Grate the ginger.



In a wok or pan over a medium heat, sauté the bell pepper, onion, and plantain in the oil until the onion is soft. Add the garlic, pepper, thyme, and curry powder and continue sautéing this for another 30 seconds. Stir in the coconut milk. Bring the curry to a simmer, cooking it for about 5 minutes. Serve over rice. Garnish with fresh cilantro and a slice of lemon.



Low-fat Version Instead of a coconut milk base, make this with a tomato base and add in 2 tbsp. of cashew butter for every cup of tomato sauce you use. Sauté all of the ingredients except for the tomato base, cashew butter, and cilantro, in a dry pan before adding in the tomato sauce and cashew butter. Raw Version Slice the plantain into very thin medallions or chop up a very ripe plantain. Use blended young coconut meat for the coconut milk. Allow the spices to marinate in the coconut meat blend for at least 30 minutes before serving. Kitchen Equipment Spice Grinder or Mortar & Pestle Wok or Pan Stirring Spoon or Spatula Knife Cutting Board Small Mixing Bowl Measuring Spoon Measuring Cup Presentation

Garnish this with fresh citrus and a sprig of cilantro or parsley, propping the citrus partially upright against the veggies.

Time Management You can save some time by using a yellow curry powder instead of making your own.



Complementary Food and Drinks Start this meal out with grilled fruit and finish it off with a cold ginger beer. Where to Shop Head to Sprouts or Central Market for the spices as they can be purchased from bulk spice jars. When shopping for the plantain, look for a slight amount of browning on the skin, enough that there are just a few brown splotches. Scotch bonnet peppers are not commonly available, so you may want to substitute a ripe serrano pepper for it. Approximate cost per serving is $1.25. How It Works The curry mix is a basic yellow curry mix (meaning it’s heavy on turmeric) combined with the strong aromatic flavor of allspice, which is what gives this curry its unique Caribbean identity. The plantain is sliced in half-inch slices so that it does not become mushy while it cooks. Slicing it smaller would cook the plantain too quickly. Chef’s Notes I made this curry several years ago for a party and it was the second time I had ever made my own curry powder. Nutritional Facts (individual servings in parentheses, does not include any options) Calories 1884.5 (471.1) Calories from Fat 963.5 (240.9) Fat 107.1g (26.8g) Total Carbohydrates 208.2g (52.0g) Dietary Fiber 9.4g (2.3g) Sugars 34.4g (8.6g) Protein 22.1g (5.5g) Salt 67mg (17mg)



Vitamin A 81% (20.3%) Vitamin B6 66% (16.5%) Vitamin C 187% (46.8%) Calcium 13% (3.3%) Iron 98% (24.5%) Thiamin 24% (6%) Riboflavin 18% (4.5%) Niacin 36% (9%) Folate 30% (7.5%) Phosphorous 70% (17.5%) Potassium 73% (18.3%) Zinc 31% (7.8%) Magnesium 89% (22.3%) Copper 67% (16.8%) Interesting Facts Caribbean curries utilize a lot of aromatic spices like allspice and cinnamon and tend to be on the hot side.


The Vegan Culinary Experience – Education, Inspiration, Quality * www.veganculinaryexperience.com Recipe by Chef Mayra a.k.a Dr Flavor

Chef Mayra’s Caribbean Curry Baked Tofu Cutlets Type: Main Serves: 4 Time to Prepare: 1 hour Ingredients 1 pound firm tofu -- sliced 1-inch thick 8 ounces tomato sauce 4 tbsp. lime juice 1 tbsp. grated purple onion 1 tbsp. of chopped green onions 4 tbsp. of curry ¼ tsp. garlic powder 1/8 tsp. sea salt 1/8 tsp. pepper 1 ¼ tsp. coconut extract Instructions Press tofu slices between two pans for one to two hours to squeeze out the water and compress the tofu. While tofu is draining, combine remaining ingredients. Mix well and set aside. Preheat oven to 350 F. Lightly oil a 7 x 11-inch baking pan or spray with a nonstick cooking spray. Spoon about a third of the sauce into prepared pan. Place pressed tofu on sauce and top with remaining sauce. Bake uncovered, 45 minutes.



Kitchen Equipment 7x11 Daking Dish Knife and Large Spoon Cutting Board Wooden Spoon Measuring Cup Measuring Spoon Bowl Plate Paper Towels “” A SMILE with lots of LOVE” Complementary Drinks Coconut water Hot tea Fruit Juice Water Any non dairy Milk Complementary Dishes Brown Rice Potatoes Roti Couscous Greens* Fresh Salad Mustard greens How to Store Curry Curry quickly loses its pungency. It will keep for 2 months in an airtight container.

Where to Shop Curry can be found in your favorite natural or general grocery store, both packaged and from bulk spice bins. If you cannot find a good curry powder locally, many online stores sell organic versions of it. Try to purchase organic when possible.



Chef’s Notes

For easy and quick preparation, there are now many and varied curry powders and ready-made curry sauces and pastes available but nothing can beat the taste of a curry prepared with fresh herbs and spices. Added to this are the health benefits of the fresh vegetables that are usually included in curry dishes.

In addition there is the chef factor. No two cooks make identical meals. Every good cook has his or her own special style and adds that individual touch to a meal. Essentially a curry is a spicy recipe, but the way the types of spices and herbs are used differs considerably from country to country.

Interesting Facts Curry powder is a blend of up to 20 different herbs and spices, including the commonly used: cardamom, chiles, cinnamon, cloves, coriander, cumin, fennel, fenugreek, mace, nutmeg, pepper, poppy seeds, sesame seeds, saffron, tamarind and tumeric (which gives curry its characteristic golden color). In Indian cooking curry is freshly ground each day (making it far more flavorful and pungent than the mixes sold in the store), and comes in "standard" and "Madras" (hot) versions.



Chef Mayra’s Curry Potatoes Trini Style Type: Side Dish Serves: 2 Time to Prepare: 25 minutes Ingredients 4 tsp. curry powder 1 small onion, cut into small pieces 4 cloves garlic, minced or crushed 2 medium sized potatoes ½ cup of water Options: Depending on the recipe involved, other items can include things like chili, curry leaves, garlic, ginger, garam masala, onions, lemon grass, cinnamon and pepper and mustard seeds. Instructions Use a sharp knife to slice potatoes in wedges. Use a large pan to heat the curry powder and any optional ingredients in the oil on a medium heat, being careful not to burn the curry powder (about 1-2 minutes). Add onion and garlic and cook 2 minutes. Add the potatoes and cook them for 2 additional minutes. Add the water and cook potatoes until tender on a medium heat.



Kitchen Equipment Large Pan Sharp Knife Cutting Board Wooden Spoon Measuring Cup Measuring Spoon “A SMILE with lots of LOVE” Time Management It’s important to cook the potatoes only to the point where they are al dente, or else you risk them becoming mashed potatoes in your pan! Complementary Food and Drinks Coconut water, hot tea, fruit juice, or water for drinks and brown rice or a breakfast dish for food. Where to Shop All of these ingredients should be fairly common, but try to choose organic ingredients when possible. Approximate cost per serving is $.75. How It Works Frying the curry powder deepens its flavor and activates many of the volatile oils in the spices, increasing the impact the curry has on the potatoes and onions. Chef’s Notes An important point about curries - and most other Asian meals - is their health giving properties. Many of the spice and herb ingredients used provide exciting and satisfying tastes but they also have long established health and medicinal values. This is additional to the vitamins and protein provided by the meals. Finding a curry to suit your palate is a matter of trial and error. Unless you



are accustomed to hot spicy food it is best to start with mild curries. Once you find a recipe you like you may soon join the millions of curry addicts around the world. Interesting Facts The first commercial curry powder appeared in 1780. Britain’s first curry house, called the Hindustani Coffee House and located in London’s Portman Square, opened in 1809.



Currywurst Type: German, Street Food Serves: 4 Time to Prepare: 20 minutes Ingredients The Brats

4 Tofurky beer brats 1 tsp. of olive oil ¼ tsp. of salt

The Sauce 2 tsp. of minced onion 2 tsp. of yellow curry powder ½ tsp. of sweet Hungarian paprika ⅓ cup of ketchup 2 tbsp. of water

Instructions Over a medium heat, sauté the beer brats in the oil and salt until they are slightly browned on all sides, then set them aside. Mince the onion. In the same pan, sauté the onion over a medium heat until it becomes soft, but not browned, about 2-3 minutes. Add the curry powder and paprika and continue sautéing these for another 30 seconds or so. Add in the ketchup and water, stirring everything together. Simmer this for 2-3 minutes. Top the brats with the sauce.



Raw Version Use a sliced nut loaf made from almonds, garlic, and a touch of onion. Blend half a tomato with one cup of sundried tomatoes, the curry powder, and paprika to make the sauce. Kitchen Equipment Sauté Pan Knife Cutting Board Spatula Measuring Cup Measuring Spoon Presentation

Serve this by itself dressed with the sauce and a touch of curry powder or serve it in a bun. It can also be served chopped over other ingredients.

Time Management If you want to save a few minutes, you can do the sauce and the brats at the same time in 2 separate pans. Complementary Food and Drinks Serve this with a glass of beer, of course! Where to Shop Tofurky beer brats are most commonly available from Whole Foods. The other ingredients are



easy to find. Approximate cost per serving is $1.25. How It Works The beer brats are sautéed to crisp the outside and also to give them a nice color. The onion is minced so that it disappears into the ketchup and only a small amount is used so that it serves as an accent instead of overwhelming the sauce. The curry powder and paprika are briefly toasted to fully activate their flavors and then the ketchup and water are immediately added so that the onion does not brown and the spices do not burn. A bit of water is added to make up for the evaporation that occurs while the ketchup simmers for a few minutes. Chef’s Notes I first heard about currywurst just a couple weeks before doing this recipe and I wasn’t sure how much I would like the sauce, but it was truly delicious and fun to eat. The quality of ketchup you use will greatly affect the flavor, so try to find a good, organic one. Nutritional Facts (individual servings in parentheses, does not include any options) Calories 1193.3 (298.3) Calories from Fat 578.6 (144.7) Fat 64.3g (16.1g) Total Carbohydrates 55.8g (14.0g) Dietary Fiber 20.9g (5.2g) Sugars 22.9g (5.7g) Protein 97.9g (24.5g) Salt 4074mg (1018mg) Vitamin A 15% (3.8%) Vitamin B6 8% (2%) Vitamin C 25% (6.3%) Calcium 18% (4.5%) Iron 10% (2.5%) Thiamin 2% (0.5%) Riboflavin 6% (1.5%)



Niacin 6% (1.5%) Folate 3% (0.8%) Phosphorous 4% (1%) Potassium 10% (2.5%) Zinc 1% (0.3%) Magnesium 5% (1.3%) Copper 7% (1.8%) Interesting Facts This is a popular street food served in Germany.



Brown Rice Biryani Type: Main Dish, Pakistani Serves: 2 Time to Prepare: 40 minutes Ingredients 4 cups of water Juice of 1 lemon ¾ cup of brown basmati rice ½ tsp. of turmeric ¼ tsp. of ground cumin ¼ tsp. of ground coriander ¼ tsp. of ground cardamom ½ tsp. of cinnamon 1 tsp. of salt 2 tsp. of minced mint leaves 1 tbsp. of vegan margarine, olive oil, or toasted sesame oil Options: 3 tbsp. of slivered almonds or pistachios, 3 tbsp. of raisins, 1 minced hot pepper, 1 diced roasted red pepper Instructions Preheat oven to 325°F. Combine the water and lemon juice in a pot. Bring the water to a boil before adding the rice to the pot. Add the rice to the pot, boiling it for 10 minutes. Drain the water. Place the rice in a baking dish. Stir all the other ingredients into the rice. Cover the baking dish. Bake the rice for 20 minutes.



Low-fat Version Omit oil from the recipe and spritz the rice with water before covering the baking dish. Raw Version Use ground cauliflower for the rice, omit the lemon juice, and stir the spices into the cauliflower mix. Allow it to sit for at least 30 minutes. Kitchen Equipment Pot Strainer Baking Dish Foil Oven Measuring Spoon Measuring Cup Small Knife Cutting Board Presentation

If you have any left-over mint, garnish the bowl with a few sprigs of it. I happened to use all my mint in the biryani mix for this photograph.

Time Management Really, this recipe only takes a few minutes to put together. Use the time waiting for rice to boil to put the spice mix together and begin cleanup.



Complementary Food and Drinks I like serving my biryani with a side of coarsely ground nuts flavored with coriander, cumin, pepper, and salt. Where to Shop I’ve found all of the spices available in bulk spice jars at both Sprouts and Central Market. Both places also have brown basmati rice. Approximate cost per serving is $1.00. How It Works The rice is boiled in a large amount of water so that the grains stay separate. This is also why lemon juice is added. The acidity of the lemon juice cuts through the starchy, sticky base of the rice. The rice is baked with the spices so that they can cook into the rice, but not be pounded into it the way they would be if the rice was boiled with them. Baking, again, also helps keep the grains separate. The oil keeps the rice hydrated while it bakes. Chef’s Notes Slivered almonds are my favorite addition to any biryani. Nutritional Facts (individual servings in parentheses, does not include any options) Calories 648.3 (324.2) Calories from Fat 158.4 (79.2) Fat 17.6g (8.8g) Total Carbohydrates 111.3g (55.7g) Dietary Fiber 5.1g (2.5g) Sugars 2.5g (1.3g) Protein 11.2g (5.6g) Salt 1178mg (589mg) Vitamin A 0% (0%) Vitamin B6 36% (18%)



Vitamin C 36% (18%) Calcium 3% (1.5%) Iron 11% (5.5%) Thiamin 38% (19%) Riboflavin 8% (4%) Niacin 35% (17.5%) Folate 9% (4.5%) Phosphorous 46% (23%) Potassium 11% (5.5%) Zinc 19% (9.5%) Magnesium 51% (25.5%) Copper 20% (10%) Interesting Facts This is a Pakistani dish and clearly shows off its West Indian influence.



Red Curry Tamales Type: Thai, Mexican Serves: 24 Time to Prepare: 1 hour Ingredients The Masa

12 cups of masa harina flour 10 cups of water or veggie stock (see below for some tasty stock options, this amount may also vary depending on the type of masa you use) 1 tbsp. of salt 3 cups of vegetable shortening ¼ cup of red curry paste Option: 2 cups of oil or margarine instead of the shortening 24 dried corn husks Water to soak the husks Option: 1 tbsp. of baking powder

The Filling 4 potatoes, diced 2 carrots, diced ¼ cup of crushed peanuts

Instructions Making the Masa Paste

Warm the stock. Combine the masa harina flour with the salt (and optional baking powder.) Stir the vegetable shortening and curry paste rapidly until they are creamy. Pour the stock into the masa mix and stir until it is thoroughly combined. Beat the moist masa mix into the shortening until you have a paste that will spread with a knife without breaking apart. You should end up with a semi-thick paste. If you do not have this, you can add more stock in ¼ cup amounts to the mix until you have the right consistency. To check the consistency, spread the masa on a corn husk and if it spreads easily while staying together, you have the right consistency.



Option: If you use oil instead of the shortening, add it to the dry masa and then add the stock to the masa.

Stock Options

Boil two dates and a pinch of salt with each cup of water for ten minutes and then remove the dates. Boil 2 tbsp. of raisins with each cup of water for ten minutes and then remove the dates. Simmer one dried ancho, chipotle, or other chile of your choice per three cups of water for ten minutes and then remove the chile (use the rehydrated chile in your filling.) Use veggie stock instead of water. Simmer six cloves of garlic per cup of water for fifteen minutes, removing the garlic when you are finished. Simmer 1 tbsp. of peppercorns and 1 cinnamon stick per two cups of water for ten minutes, straining the stock when you are done. Whichever stock you use, allow it to cool down to a warm temperature before you use it or else the heat will cook the masa.

The Filling

Dice the potatoes and carrots. Steam them for 5 minutes. Combine them with the crushed peanuts.

Assembling the Tamales

Soak the corn husks for at least two minutes. Spread masa paste over the top half of a corn husk (the top half is the wide half) about ¼” high. Spoon a line of the filling on one side of the masa paste. Roll the tamale from the filling side to the other side. You will end up with one half of the roll that has masa paste and one that does not. Fold the half that does not have the masa paste against the tamale, folding it in towards the flap of the roll. Repeat this process with the rest of the ingredients. Steam the tamales for 45 minutes. If you have a lot of tamales and a tall steamer, you can place the tamales vertically in the steamer.



Kitchen Equipment Pot for the stock Large Mixing Bowl for the masa mix Large Mixing Bowl to cream the shortening Large Pot to soak the husks Spoon, Knife, or Paint Brush to spread the masa on the husks Measuring Cup Measuring Spoon Whisk Presentation

I unrolled the tamale in this picture so you could get a glimpse of the inside, but they should be served closed with an extra strand of corn husk used to tie them together.

Time Management Tamales have a reputation for being time consuming, but once you get the masa paste, filling, and corn husks prepped, you can make them very quickly. To speed up the time, you can make the filling the day before. The masa paste and the soaked husks take a minimal amount of time to prep. Tamales can be frozen and kept for up to a year. Complementary Food and Drinks Serve this with a side salad made from dark leafy greens, red beans, lime zest, and a touch of toasted sesame oil. Where to Shop All of the ingredients for the basic tamale can be purchased at any store that caters to Mexican



cuisine and may even be available in your local market depending on where you live. When buying the masa, look for finely ground corn flour and only purchase as much as you think you will use within the week. Corn flour has a good amount of oil and that means it will go rancid if stored too long. How It Works The stock is added to the masa instead of the other way around so that the masa does not clump. It is then beat into the shortening, which is used to bind the masa together and make it spreadable, for the same reason (yes, shortening can clump when added to dry or moist ingredients!) They are then steamed so that they stay moist and the masa can finish binding together. Chef’s Notes I love tamales and I was thinking about making some when I saw the Thai red curry paste in my refrigerator and was inspired to add it to the masa paste. Nutritional Facts (individual servings in parentheses, does not include any options) Calories 9076.7 (378.2) Calories from Fat 4392 (183) Fat 488.0g (20.3g) Total Carbohydrates 1043.0g (43.5g) Dietary Fiber 131.3g (5.5g) Sugars 0.0g (0.0g) Protein 127.8g (5.3g) Salt 6972mg (290.7mg) Vitamin A 0% (0%) Vitamin B6 253% (10.5%) Vitamin C 0% (0%) Calcium 193% (8.0%) Iron 548% (22.8%) Thiamin 977% (40.7%) Riboflavin 515% (21.5%)



Niacin 673% (28.0%) Folate 640% (26.7%) Phosphorous 305% (12.7%) Potassium 116% (4.8%) Zinc 162% (6.8%) Magnesium 376% (15.7%) Copper 116% (4.8%) Interesting Facts Tamales are traditionally a holiday food, though they are served year round throughout the Southwest.



Polenta with Curried Eggplant Type: Side Serves: 12 Time to Prepare: 30 minutes Ingredients ½ of an onion, diced 1 eggplant, diced 2 cloves of garlic, minced 1 tsp. of oil 1 tsp. of yellow curry powder 3 tbsp. or roughly chopped sage leaves 2 packages of polenta 2 tsp. of oil Pepper for garnish Instructions Dice the onion and eggplant. Mince the garlic. In a sauté pan over a medium heat, sauté the onion until it becomes soft. Add the eggplant and garlic and continue sautéing these until the eggplant softens. Add the curry powder, stirring everything together and continue sautéing the ingredients for 30 seconds. Add the sage leaves and sauté the ingredients another minute. Set this aside. Slice the polenta into ¾” rounds. Over a medium-high heat, sauté the polenta rounds in a large pan until they are slightly crisp on both sides. Top each polenta round with the filling. Garnish each round with fresh pepper.



Kitchen Equipment 2 Sauté Pans Stirring Spoon Spatula Knife Cutting Board Measuring Spoon Presentation

These are single serving sides, so they should be served on a small plate so that they do not get overwhelmed by a lot of empty space. I like to spread the pepper garnish around the plate.

Time Management The filling can be made well ahead of time, but the polenta is best when it comes out of the pan. Complementary Food and Drinks Serve this with a glass of dry white wine. I particularly like how that balances the sage. Where to Shop You can purchase packaged polenta at most stores, though Trader Joe’s and Fresh & Easy have the best price. The ingredients should be relatively easy to find. Approximate cost per serving is $.75. How It Works The eggplant is a simple curried eggplant dish, but instead of the eggplant being chopped, it’s



diced so that it fits on the polenta. The curry powder is added towards the end so it does not burn and the sage is added at the end so that it crisps just a bit. The timing on the curry powder and sage is important. The polenta is fried so that it becomes crispy. Chef’s Notes I came up with this recipe because I had some left-over polenta in my cabinet from an Italian meal that I made the night before. Nutritional Facts (individual servings in parentheses, does not include any options) Calories 655.1 (54.6) Calories from Fat 126.5 (10.5) Fat 14.1g (1.2g) Total Carbohydrates 119.6g (10.0g) Dietary Fiber 16.0g (1.3g) Sugars 18.7g (1.6g) Protein 12.6g (1.1g) Salt 28mg (2mg) Vitamin A 23% (1.9%) Vitamin B6 33% (2.8%) Vitamin C 22% (1.8%) Calcium 7% (0.6%) Iron 26% (2.2%) Thiamin 57% (4.8%) Riboflavin 23% (1.9%) Niacin 34% (2.8%) Folate 23% (1.9%) Phosphorous 16% (1.3%) Potassium 25% (2.1%) Zinc 8% (0.7%) Magnesium 24% (2%) Copper 23% (1.9%)



Interesting Facts Polenta is commonly available in plastic tubes, which is why it so frequently shaped into rounds.



Curried Melon Balls Type: Appetizer Serves: 20 Time to Prepare: 10 minutes + 30 minutes to sit Ingredients 1 cantaloupe 1 small watermelon ½ tsp. of yellow curry powder Fresh mint for garnish Instructions Cut the cantaloupe in half and remove the seeds. Cut the watermelon in half. Using a melon scoop, scoop out balls of the melons, making sure not to scoop into the rind. Lightly sprinkle the curry powder over the melon balls. Allow this to sit for at least 30 minutes. Garnish the platter with fresh mint.



Kitchen Equipment Large Knife Cutting Board Melon Scooper Measuring Spoon Presentation

Try to prop the mint up amongst the melon balls. This works best if you leave a few leaves attached to the stem and cut just below the leaves.

Time Management These should be served within two hours of scooping out the melon balls or else the melon starts to oxidize and go bad. Complementary Food and Drinks Serve this with a glass of sparkling lime or lemongrass low-sugar soda. Where to Shop All the ingredients are fairly common. Approximate cost per serving is $.25. How It Works The melon should sit with the curry so that the moisture in the melon balls blends with the curry, creating a sweet, very lightly flavored curry sauce to coat the melon balls. There should only be a hint of curry to the melon balls. Mint is used for color.



Chef’s Notes I love fresh melon and this is a great way to create an unexpected flavor that works well with the sweetness of the melon. Nutritional Facts (individual servings in parentheses, does not include any options) Calories 902.9 (45.1) Calories from Fat 36.9 (1.8) Fat 4.1g (0.2g) Total Carbohydrates 199.4g (10.0g) Dietary Fiber 13.2g (0.7g) Sugars 176.0g (8.8g) Protein 17.1g (0.9g) Salt 109mg (5mg) Vitamin A 606% (30.3%) Vitamin B6 66% (3.3%) Vitamin C 614% (30.7%) Calcium 19% (1%) Iron 33% (1.7%) Thiamin 60% (3%) Riboflavin 31% (1.6%) Niacin 38% (1.9%) Folate 41% (2.1%) Phosphorous 30% (1.5%) Potassium 107% (5.4%) Zinc 21% (1.1%) Magnesium 68% (3.4%) Copper 54% (2.7%) Interesting Facts Cantaloupes have been cultivated for at least 4,000 years starting with the Egyptians.



Baked Squash Stuffed with Curried Plantains Type: Main Dish Serves: 1 Time to Prepare: 50 minutes Ingredients 1 Asian green pumpkin or acorn squash 1 plantain, peeled and sliced 2 cups of chopped red cabbage 1 tsp. of oil 2 tsp. of red curry powder ¼ tsp. of salt ½ cup of cooked red beans, rinsed Instructions Preheat oven to 425°F. Bake the squash whole for 40 minutes. While it is baking, prepare the filling. Peel and slice the plantain into ½” thick pieces. Chop the red cabbage into bite-size pieces. In a sauté pan over a medium heat, sauté the plantains and cabbage with the oil for about 5 minutes. Add the curry powder and salt and continue sautéing everything for another minute. Remove the pan from the heat. Add the cooked beans to the plantain and cabbage filling and set the filling aside. Once the squash is done baking, carefully remove the top by slicing diagonally into the squash, cutting out a circle. Scoop out as many seeds as you can from the inside of the squash. Fill the squash with the sautéed ingredients and serve.



Low-fat Version Instead of sautéing the ingredients in oil, you can steam them. If you do this, dress them with the curry powder and salt before they go in the steamer. Raw Version Use mung bean sprouts instead of cooked beans and slice the cabbage thinly instead of chopping it since there will be no heat to reduce it. Kitchen Equipment Oven Large Knife Cutting Board Measuring Cup Sauté Pan Spatula Presentation

Be gentle when you remove the squash from the oven so that it does not crack. Likewise, gently load the hollowed-out squash so you do not break it open.

Time Management Don’t start the filling until the squash has baked for about 30 minutes. This ensures that the filling will still be warm by the time you start stuffing the squash. If you can’t serve the squash right away, place the lid back over the sauté pan to keep the filling warm.



Complementary Food and Drinks Serve this with a side of smoked rice topped with lime zest. Where to Shop I purchased my Asian green pumpkin at an Asian market. When you purchase the plantains, look for ones that are just starting to brown. If they are mostly brown, the plantains will be too soft. If there is no browning on the skin, they’ll be too hard and the taste will be too dry. Approximate cost per serving is $4.00. How It Works A baked squash creates an edible bowl out where its walls are soft, but do maintain good structure. The plantains lend sweetness to the dish while the cabbage gives it a nice color. The curry powder is added at the end so that it does not burn. Chef’s Notes I knew I wanted a stuffed squash recipe, but I wasn’t sure what I was going to stuff it with until I went to the store and saw a number of ripe plantains which I thought would go perfect with the left-over red cabbage I had sitting in my refrigerator. Nutritional Facts (individual servings in parentheses, does not include any options) Calories 830.3 Calories from Fat 55.9 Fat 6.2g Total Carbohydrates 170.8g Dietary Fiber 29.4g Sugars 35.1g Protein 22.8g Salt 608mg



Vitamin A 74% Vitamin B6 89% Vitamin C 204% Calcium 28% Iron 59% Thiamin 68% Riboflavin 21% Niacin 31% Folate 96% Phosphorous 51% Potassium 103% Zinc 20% Magnesium 79% Copper 47% Interesting Facts While plantains are considered a staple of the Caribbean diet, they were not introduced to the region until the 1500s. While most pumpkins in North America are orange, most of the ones consumed in Asia are green.



Spring Rolls with Roasted Red Pepper Curry Sauce Type: Side Serves: 8 Time to Prepare: 20 minutes Ingredients The Spring Rolls

1 carrot, shredded 1 cup of shredded red cabbage 1 oz. of thin rice noodles, soaked in warm water ¼ cup of crushed peanuts 8 leaves of red leaf lettuce 8 spring roll rice paper wrappers, soaked in warm water

The Sauce 1 tsp. of Thai red curry paste 2 roasted red peppers 1/8 tsp. of salt 1 tsp. of agave nectar

Garnish 2 limes, sectioned into quarters

Instructions Making the Spring Rolls

Shred the carrot and cabbage. Soak the rice noodles in warm water (about 5 minutes). Soak a rice paper wrapper in warm water until it just starts to become soft and immediately remove it (about 1-2 minutes). Place a piece of red leaf lettuce on one side of the wrapper. Place a small line of rice noodles in the middle of the lettuce, followed by the shredded carrot, and then the shredded peanuts. Roll the wrapper half-way closed over the lettuce and fold up the back side of the wrapper (the third that is not covered with the lettuce). Continue rolling the wrapper closed. Repeat this with the other wrappers.

Making the Sauce



Blend all of the sauce ingredients together until you have a smooth dipping sauce. Finishing off the Spring Rolls

Serve with a wedge of lime and some extra crushed peanuts.



Low-fat Version Omit the peanuts from the recipe and add a quarter cup of shredded zucchini to make up the bulk. Raw Version Omit the rice paper wrappers and just use the lettuce. Use raw red bell peppers instead of roasted ones. Instead of rice noodles, use zucchini noodles. Kitchen Equipment Pot to warm the water Plate to soak the wrappers Small Bowl to soak the rice noodles Grater or Food Processor Blender Knife Cutting Board Measuring Spoon Measuring Cup Presentation

These can be served family style on a huge platter with a set of each sauce on either side or individually as shown. If you have a large lettuce leaf, pat it very dry and place that under the spring roll.

Time Management You may be inclined to do all the spring roll wrappers at once before filling them, but I find that as they sit, they continue to absorb the excess water, making them softer and more prone to tearing as you roll them. It’s best to do one, fill it, roll it, and then move on to the next one.



Complementary Food and Drinks Serve this with a coconut peanut curry. Where to Shop Thai Kitchen makes a vegan Thai red curry paste (many of them have shrimp paste) and it is usually available at most grocery stores. Rice noodles and rice paper wrappers are sometimes available in common grocery stores, but always available at an Asian market. Trader Joe’s and Fresh & Easy both have great prices on roasted red peppers. Approximate cost per serving is $.75. How It Works The rice paper wrapper only takes a minute or so to hydrate and you can feel it soften with your fingers incredibly fast. Because it will continue to absorb the excess water left on it, I only hydrate it to the point where it just starts to become soft. That way it will achieve the right consistency after it is wrapped as it takes the moisture from the filling and whatever water is left on it. The filling is a mix of colors with the peanuts thrown in for texture. The sauce is a very sweet sauce which balances out the pungency and aroma of the red curry paste. The lime is there for those who want to create a sour taste to go along with the sweetness of the sauce. Chef’s Notes I also use the dipping sauce for pasta and salad dressings. Nutritional Facts (individual servings in parentheses, does not include any options) Calories 900.0 (112.5) Calories from Fat 226.1 (28.3) Fat 25.1g (3.1g) Total Carbohydrates 145.7g (18.2g) Dietary Fiber 15.8g (2.0g) Sugars 22.8g (2.9g) Protein 22.8g (2.8g)



Salt 942mg (118mg) Vitamin A 564% (70.5%) Vitamin B6 80% (10%) Vitamin C 518% (64.8%) Calcium 15% (1.9%) Iron 25% (3.1%) Thiamin 32% (4%) Riboflavin 25% (3.1%) Niacin 55% (6.9%) Folate 30% (3.8%) Phosphorous 38% (4.8%) Potassium 43% (5.4%) Zinc 22% (2.8%) Magnesium 41% (5.1%) Copper 23% (2.9%) Interesting Facts The main ingredient in most Thai curries is shallots.



Red Bean Curry Burger Type: Main Serves: 4 Time to Prepare: 15 minutes Ingredients 1 cup of diced onion 4 cloves of garlic, minced 1 medium red bell pepper, diced 1 ½ cups of red beans 1 tbsp. of red curry powder 1 tsp. cayenne pepper ½ tsp. of salt ¾ cup of cooked oatmeal 1 ½ cups of breadcrumbs Instructions Blend the onion, garlic, bell pepper, beans, and spices until they are coarsely ground. Add in the breadcrumbs and oatmeal. Blend until you have a semi-smooth dough. Form the dough into a ball, compressing it with your hand. Add in more breadcrumbs as necessary so that the dough easily comes off of your hands. From that, form four smaller balls and press them into patties. Lightly oil a sauté pan or grill. On a medium high heat, cook the patties until they are golden brown.



Kitchen Equipment Food Processor Cutting Board Knife Measuring Cup Measuring Spoon Spatula Saute Pan or Grill Presentation

I prefer to leave the burger open-faced so the diner can see what they’re getting. Place some of the ingredients on the top bun and leave the patty on the bottom bun. For some extra presentation, you can garnish the side of the plate with cut cilantro leaves.

Time Management Start the oats before you begin anything else. That way you can work while the oats cook. It also helps to get the pan warm before you begin cooking the burger (do this while you blend everything together) to speed up the cook time. The dough will store for a day if you keep it covered. If you store it longer than that, add in ¼ tsp. of water to the dough to make up for any lost moisture. Complementary Food and Drinks Avocado goes perfectly with this burger, being a good counter to the semi-spicy nature of it while complementing the curry with its rich creaminess. Where to Shop All of these ingredients are fairly common.



How It Works The stickiness of the oats acts as a binder, holding all of the other ingredients together. The beans provide the bulk to the burger in addition to a dark taste. The large amount of curry powder is used because the beans, breadcrumbs, and oats will greatly cut it. The breadcrumbs are used in conjunction with the oats and beans to act as a mortar. While not a tasty metaphor, that is often how breadcrumbs are used in any dish in which they are combined with other ingredients. Chef’s Notes When working with the burger, it should come off of your hands easily with a minimal amount of residue. If you find it leaving large amounts of dough on your hands when you are done forming it into a ball, add more breadcrumbs, remix it, and reform it. Your hand doesn’t have to come away clean, but the dough should easily come away. Nutritional Facts (individual servings in parentheses, does not include any options) Calories 1321.5 (330.4) Calories from Fat 129.6 (32.4) Fat 14.4g (3.6g) Total Carbohydrates 242.1g (60.5g) Dietary Fiber 34.8g (8.7g) Sugars 3.4g (0.9g) Protein 55.9g (14.0g) Salt 2568mg (642.1mg) Vitamin A 137% (34.3%) Vitamin B6 58% (14.5%) Vitamin C 405% (101.3%) Calcium 53% (13.3%) Iron 117% (29.3%) Thiamin 113% (28.3%) Riboflavin 51% (12.8%) Niacin 68% (17%)



Folate 147% (36.8%) Phosphorous 98% (24.5%) Potassium 60% (15%) Zinc 47% (11.8%) Magnesium 78% (19.5%) Copper 65% (16.3%) Interesting Facts The first veggie burger was ostensibly created in 1982 in London. Burgers made from beans are just one type of veggie burger. Other types use soy, potatoes, or seitan.



Curried Cashew Wrap Type: Main Serves: 2 Time to Prepare: 15 minutes Ingredients 3 oz. of hard-pressed, super firm baked tofu ¼ cup of roasted cashews 1 green onion, sliced 1/8 of a yellow onion, sliced ½ of a carrot, shredded 1 clove of garlic, minced ½ tsp. of sesame oil 1 tsp. of yellow curry powder ¼ tsp. of salt Option: ½ tsp. of cayenne pepper 2 large lettuce leaves Instructions Chop the tofu and slice the green onion and yellow onion. Shred the carrot and mince the garlic. On a medium-high heat, sauté the tofu and yellow onion in the oil for about 4 minutes. Reduce the heat to medium and add the garlic, green onion, carrot, and cashews. Sauté these for another 2 minutes. Add in the salt and curry powder and finish sautéing everything for 2 more minutes. Place half the mix in each of the leaves and serve.



Kitchen Equipment Cutting Board Chefs’ Knife Sauté Pan Measuring Spoon Presentation

Leave the lettuce open so that the contents are displayed before eating. The carrot will make a nice contrast against the green of the lettuce and the yellow of the curried cashews and tofu.

Time Management Make sure to get everything cut up before you start cooking anything so that you don’t have to scramble to get all you chopping done while sautéing everything. Also, this mix will keep for a day, so if you want to make a bigger batch of it, you can take out smaller portions and warm them up when you want to use them later. Complimentary Food and Drinks This goes nicely with a sweet chai tea that is made with water, not soy milk. Where to Shop The best place to get the tofu is at an Asian market. Usually, the tofu is marked as a baked tofu cake. I like to get the cashews from a bulk bin as I can control how many I get instead of having to overbuy with a prepackaged version. The rest of the ingredients are fairly easy to come by.



How It Works Sautéing the onion and tofu together infuses them with the sesame flavor and also softens the onion without overly caramelizing it. Adding in the other ingredients and sautéing it before the spices are added allows them to sweat a bit and get coated with the oil which will allows the spices to stick to them better when they are added. Finally, just adding in salt and curry powder allows those flavors to be featured. Chef’s Notes I like curries that are subtle, but clearly recognizable as curries. This one uses just the right amount of spice to be that type of curry. If you like bold curries, consider doubling the amount of curry powder in the recipe. Nutritional Facts (individual servings in parentheses, does not include any options) Calories 377 (189) Calories from Fat 189 (95) Fat 21g (11g) Total Carbohydrates 30g (15g) Dietary Fiber 2g (1g) Sugars 3g (1.5g) Protein 17g (8.5g) Salt 567mg (284mg) Vitamin A 128% (64%) Vitamin B6 15% (7.5%) Vitamin C 4% (2%) Calcium 49% (25%) Iron 35% (18%) Thiamin 15% (7.5%) Riboflavin 6% (3%) Niacin 5% (2.5%)



Folate 13% (6.5%) Phosphorous 42% (21%) Potassium 22% (11%) Zinc 24% (12%) Magnesium 46% (23%) Copper 48% (24%) Interesting Facts Curry powders are made not just of one spice, but several different powders combined. Curries are individual to families, with curry recipes being passed down from generation to generation. Cashew trees also produce cashew apples, which are very tasty.



Berbere Chili with Glazed Tempeh Type: Main Dish Serves: 2 Time to Prepare: 45 minutes Ingredients ½ a yellow onion, diced 1 tsp. of olive oil 3 cloves of garlic, minced 6 tomatoes, scored ¼ cup of water 15 oz. of black beans 1/3 cup of berbere 1 tsp. of salt 1 tbsp. of chopped basil 4 oz. of tempeh, cubed 2 tsp. of sweet agave nectar ¼ tsp. of allspice 1 tsp. of oil Instructions Dice the onion, mince the garlic, score the tomatoes, and chop the basil. Caramelize the onion on a medium high heat in the olive oil. Reduce the heat to medium and sauté the garlic for about three minutes. Add in the water and the tomatoes, smashing the tomatoes. Simmer this until the tomatoes turn into a sauce. Add in the berbere, basil, and beans (with liquid) and simmer this for about 30 minutes. While it is simmering, toss the tempeh in the sweet agave nectar and allspice. On a medium heat, sauté this in the 1 tsp. of oil until the agave nectar turns into a glaze (this should only take about five minutes.) Remove from the heat and add in the glazed tempeh.



Kitchen Equipment Cutting Board Chefs’ Knife Medium-sized Pot Sauté Pan for the tempeh Measuring Cup Measuring Spoon Presentation

Save a few pieces of fresh basil to add to the top of the chili to give a nice, fresh, green contrast to this dark chili.

Time Management There’s a decent amount of downtime right in the middle of the recipe while the tomatoes are turning into a sauce. If you want to glaze the tempeh early, that is a good time to do it. You can also do it while it is simmering once the berbere has been added. This is a chili that should be served within the day, otherwise the glaze will leave the tempeh and blend into the chili. If you want, you can make the base ahead of time and then just do the tempeh right before you serve it. Complimentary Food and Drinks Berbere can be spicy, so consider serving this with a sweet cinnamon tea (cinnamon is one of the flavors found in Ethiopian cuisine and is one of the spices in berbere.)



Where to Shop Most major cities now have stores that sell some sort of Ethiopian foods, so look for that. You can also try an Ethiopian restaurant. If you cannot find the spice mix, you can substitute berbere paste or even make your own berbere. The tempeh can usually be found at any store that has a decent vegetarian section and of course, at places like Whole Foods, Wild Oats, Central Market, etc. Trader Joe’s is probably the best place to get the basil. Everything else should be easy to find. How It Works Berbere is an Ethiopian chili powder mix, so it goes great for making an exotic tasting chili. Because it has such a dark flavor, the black beans make the perfect complimentary food to it and are small enough to distinguish them from the tempeh. The tempeh gives a shot of firm texture to the chili and also a shot of intense, aromatic sweetness. Using the allspice on it creates a complimentary flavor because allspice is one of the ingredients used in berbere. Basil is also used commonly in Ethiopian hot sauces and goes well with berbere. Finally, adding in the tempeh at the end ensures that the glaze stays on the tempeh and does not dissolve into the chili. Chef’s Notes This is a fun riff to do on a traditional chili as the berbere has a strong chili taste, but it also contains a number of spices not found in traditional chilis. Nutritional Facts (individual servings in parentheses, does not include any options) Calories 964 (482) Calories from Fat 108 (54) Fat 12g (6g) Total Carbohydrates 161g (81g) Dietary Fiber 49g (25g) Sugars 27g (14g) Protein 53g (27g)



Salt 2435mg (1218mg) Vitamin A 366% (183%) Vitamin B6 110% (55%) Vitamin C 206% (103%) Calcium 26% (13%) Iron 82% (41%) Thiamin 88% (44%) Riboflavin 44% (22%) Niacin 42% (21%) Folate 160% (80%) Phosphorous 71% (36%) Potassium 144% (72%) Zinc 38% (19%) Magnesium 98% (49%) Copper 70% (35%) Interesting Facts Berbere is one of the main spice mixes of Ethiopia. Ethiopian cuisine has an inordinate amount of vegetarian dishes since they have so many fast days (fast days are no-meat days.) Tempeh can take over a month to make scratch.



Curry Split Pea Stew Type: Soup Serves: 4 Time to Prepare: 30 minutes Ingredients ¼ of an onion, diced 1 carrot, diced 2 cloves of garlic, minced 1 tsp. of oil 2 tsp. of mild yellow curry powder 4 cups of water or veggie broth 1 ½ cups of yellow split peas ½ tsp. of salt ¼ cup of chopped cilantro Instructions Dice the onion and carrot. Mince the garlic. Over a medium heat, sauté the onion and carrot in the oil until they are soft. Add the garlic and curry powder and sauté this for another minute. Add the water and stir everything together. Bring the liquid to a simmer. Add the yellow split peas and return the liquid to a simmer. Cover the pot. Reduce the heat to low. Cook the split peas for 20 minutes. Remove the stew from the heat. Immediately stir in the salt and cilantro.



Low-fat Version Omit the oil from the recipe and simmer the onion and carrot with the liquid instead of sautéing them first. Raw Version Create a curried broth by blending the curry, salt, two cups of water, carrot, onion, and garlic until you have a smooth sauce. Add four cups of ground cauliflower or pulsed sprouted garbanzo beans to the broth and allow it to sit for at least an hour. Kitchen Equipment Knife Cutting Board Measuring Cup Measuring Spoon Pot with Lid Stirring Spoon Presentation

This is a simple soup that deserves a simple presentation.

Time Management This stew gets better as it sits and will have the best flavor if you let it sit for at least twelve hours.



Complementary Food and Drinks Serve this with a side of sliced mango dressed with a touch of sriracha sauce. Where to Shop All of the ingredients for this are very easy to find. Approximate cost per serving is $1.00. How It Works The onion and carrot both impart sweetness to the stew, with the carrot adding color to the dish. The cilantro is also used for color. Some of the ingredients are sautéed because the hot oil will change their flavors, giving them a deeper quality, especially the curry powder. Chef’s Notes This is a very basic stew, but it makes a great staple recipe. Nutritional Facts (individual servings in parentheses, does not include any options) Calories 1063.0 (265.7) Calories from Fat 81.4 (20.3) Fat 9.0g (2.3g) Total Carbohydrates 177.6g (44.4g) Dietary Fiber 69.0g (17.2g) Sugars 22.2g (5.5g) Protein 67.8g (16.9g) Salt 1164mg (291mg) Vitamin A 195% (48.8%) Vitamin B6 25% (6.3%) Vitamin C 13% (3.3%) Calcium 14% (3.5%) Iron 59% (14.8%) Thiamin 105% (26.3%)



Riboflavin 28% (7%) Niacin 38% (9.5%) Folate 3% (0.8%) Phosphorous 82% (20.5%) Potassium 89% (22.3%) Zinc 55% (13.8%) Magnesium 74% (18.5%) Copper 74% (18.5%) Interesting Facts Some etymologists think the word curry has English, not Indian, origins.



Curried Garbanzo and Spinach Stew Type: Main Dish Serves: 4 Time to Prepare: 40 minutes Ingredients 4 cups of garbanzo beans (chickpeas), rinsed 6 cups of chopped spinach (about two heads of spinach) 1 onion, diced 4 cloves of garlic, minced ¼ cup of diced, roasted green chiles 2 tsp. of olive oil 2 tbsp. of yellow curry powder Optional: 1 tsp. of garam masala 2 tsp. of freshly grated ginger 6 tomatoes 4 cups of water ½ tsp. of salt Instructions Chop the spinach, dice the onion, mince the garlic, and grate the ginger. On a medium heat, sauté the onion until it turns soft. Add the garlic and ginger and sauté these for about 1 minute. Add in the yellow curry powder and garam masala and sauté this for another minute. If your pan dries out, add in a touch more oil to keep the curry powder from sticking. Add in the water and stir. Bring this to a boil and then add in the tomatoes, spinach, chiles, and garbanzo beans. Reduce this to a low simmer and simmer it for 30 minutes. Gently press on the tomatoes occasionally while they are simmering so they break apart and disseminate throughout the water. Remove from the heat and add in the salt.



Kitchen Equipment Small Knife Cutting Board Medium sized Pot Spoon for stirring the stew Measuring Spoon Measuring Cup Colander to rinse the garbanzo beans Grater Presentation

A white bowl does not do this stew justice. Try a yellow or orange bowl. If you don’t have one of those, a richly colored bowl will do. A metal bowl will also work because Indian cuisine is frequently served in that, so we are used to identifying that with curries. A few fresh spinach leaves make a nice garnish for the stew.

Time Management Since the cook times are so short on a few of the ingredients, make sure to get them all prepped before you start working with anything in the pan unless you are particularly quick in the kitchen. Complementary Food and Drinks Rice is the obvious complement for this dish, but it also goes quite well over chopped and steamed potatoes and with a little mashing, makes a nice filling for a stuffed flatbread. Where to Shop You don’t have to go to an Indian market to purchase the spices, though you will get a much better price there than most other places. You should also be able to purchase them in bulk at Sprouts and Whole Foods or you can make your own or buy them jarred at most conventional markets.



When purchasing the spinach, make sure the spinach is a dark green color and the leaves aren’t wilting. How It Works The onion is sautéed first because it takes the longest to soften of all the ingredients. The garlic is then added so it can sauté briefly in the oil and release its pungent flavors. The spices are added next so they can release their flavors without inhibiting the cooking of the onion and garlic. After that, the rest of the ingredients are added so the stew can simmer and all the flavors from the spices, onion, and garlic can combine with the tomatoes while they are turning into a sauce. Chef’s Notes I first heard the beans referred to as garbanzo beans by my grandfather when I was very young and grew up not knowing that they were the same thing as chickpeas, so that’s why I called this stew a Curried Garbanzo Bean and Spinach Stew instead of a Curried Chickpea and Spinach stew. Nutritional Facts (individual servings in parentheses, does not include any options) Calories 1526.4 (381.6) Calories from Fat 209.4 (52.4) Fat 23.3g (5.8g) Total Carbohydrates 268.8g (67.2g) Dietary Fiber 57.8g (14.4g) Sugars 25.2g (6.3g) Protein 60.5g (15.1g) Salt 2113mg (528.1mg) Vitamin A 340% (85%) Vitamin B6 283% (70.8%) Vitamin C 412% (103%) Calcium 56% (14%) Iron 121% (30.3%) Thiamin 45% (11.3%) Riboflavin 53% (13.3%)



Niacin 39% (9.8%)Folate 285% (71.3%) Phosphorous 117% (29.3%) Potassium 129% (32.3%) Zinc 79% (19.8%) Magnesium 129% (32.3%) Copper 126% (31.5%) Interesting Facts Chickpeas are also called ceci beans. Spinach is related to amaranth.



Curry Peanut Soup Type: Soup Serves: 4 Time to Prepare: 30 minutes Ingredients 1 onion, chopped 4 cloves of garlic, minced 3 tbsp. of chopped cilantro 1 tsp. of peanut oil 4 cups of water 1 cup of unsalted peanut butter ½ cup of rice 1 tsp. of dried safflower ¾ tsp. of salt 1 tbsp. of yellow curry powder ¼ tsp. of cayenne pepper ¼ cup of crushed peanuts Instructions Chop the onion. Mince the garlic. Chop the cilantro and set it aside. Over a medium heat, sauté the onion in the peanut oil until the onion just starts to brown. Add the garlic and continue sautéing these for another 2 minutes. Add in 2 cups of water and the peanut butter, stirring until you have a smooth peanut butter sauce. Add in 2 cups of additional water and stir again until the sauce is smooth. Bring the soup to a simmer. Add the rice, dried safflower, salt, curry, and cayenne pepper. Cover the pot. Reduce the heat to medium-low. Cook the soup for 20 minutes. Remove it from the heat. Serve the soup garnished with cilantro and crushed peanuts.



Raw Version Blend one ½ an onion and 2 cloves of garlic with the water, raw peanut butter, salt, curry powder, and cayenne pepper. Soak the safflower in the soup for at least 10 minutes before serving. Omit the oil and substitute ½ cup of uncooked rice with 2 cups of shaved jicama. Kitchen Equipment Soup Pot with Lid Knife Cutting Board Measuring Cup Measuring Spoon Ladle Presentation

This looks best in a bowl with a decorative rim that has an earth-toned pattern.

Time Management This is best served hot and will thicken dramatically if it is allowed to sit for more than ten minutes. If that happens, you will need to add at least another half cup of water. Complementary Food and Drinks Serve this as the first course to a crispy seitan steak or a spicy risotto with smoked mushrooms.



Where to Shop I typically get my peanut butter freshly ground at Sprouts, though you can also purchase it from Whole Foods. Jarred, organic peanut butter can be found at Fresh & Easy and Trader Joe’s. Safflower can typically be found at most Mexican markets. Approximate cost per serving is $1.00. How It Works Sautéed to the point where it just starts to brown, the onion's sweetness is maximized without adding any bitterness to it. Unfortunately, onions can become bitter tasting when they're allowed to brown for awhile. The garlic is then briefly sautéed so that it becomes pungent instead of nutty and then a small amount of water is added. The ratio of water to peanut butter is important for the first stirring. If there is too much water, the peanut butter clumps. If there’s too little, it burns to the bottom of the pot before it can turn into a sauce. The safflower is used for a bit of color, but also to give the soup an earthy taste. Chef’s Notes Curry and peanut butter are two of my favorite ingredients and are commonly paired in East African cuisine. Nutritional Facts (individual servings in parentheses, does not include any options) Calories 2235.0 (558.8) Calories from Fat 1379.43 (344.9) Fat 153.1g (38.3g) Total Carbohydrates 276.2g (69.1g) Dietary Fiber 18.8g (4.7g) Sugars 25.7g (6.4g) Protein 80.8g (20.2g) Salt 1906mg (476mg)



Vitamin A 0% (0%) Vitamin B6 85% (21.3%) Vitamin C 0% (0%) Calcium 14% (3.5%) Iron 34% (8.5%) Thiamin 19% (4.8%) Riboflavin 21% (5.3%) Niacin 205% (51.3%) Folate 60% (15%) Phosphorous 117% (29.3%) Potassium 57% (14.3%) Zinc 66% (16.5%) Magnesium 124% (31%) Copper 76% (19%) Interesting Facts Peanuts are a legume, not a nut.



Berbere Peanut Butter and Chocolate Balls Type: Dessert Serves: 20 Time to Prepare: 15 minutes of labor + 1 hour for the peanut butter dough to chill + 1 hour for the finished dessert to chill Ingredients 1 ½ cups of crunchy salted peanut butter 1 cup of confectioners’ (powdered) sugar 1 ½ tsp. of berbere 16 oz. of dark chocolate, melted Crushed peanuts for garnish Instructions Combine the peanut butter, confectioners’ sugar, and berbere together until you have a semi-tight peanut butter dough. Cover the peanut butter dough and place it in the refrigerator for an hour. Once the dough has chilled, separate it into 20 different pieces and quickly roll each piece into a ball using the palm of your hands. Set these aside. Melt the chocolate over a double boiler. Line a tray with wax paper. Quickly dip each peanut butter ball in the chocolate and set them on the wax paper. Place these in the refrigerator to chill for an hour. Garnish with crushed peanuts.



Raw Version Omit the confectioners’ sugar and use an equal amount of ground dehydrated coconut shreds. Use 1 cup of raw cacao powder, 1 cup of raw agave nectar, and ¼ cup of coconut oil, all combined to make the chocolate sauce. Kitchen Equipment Mixing Bowl 2 Platters Wax Paper Double Boiler Tongs or Basket to dip the peanut butter balls in the chocolate Measuring Spoon Measuring Cup Presentation

Garnish these with crushed peanuts and a sprinkling of berbere.

Time Management These freeze rather well, so you can make a big batch ahead of time. Allow them to thaw in the refrigerator for about two hours before serving. Complementary Food and Drinks Because this dessert has an exotic flavor, consider serving it with other exotic tasting desserts. For example, you can serve them with lemon basil leaves dipped in chocolate or frozen oranges with a raspberry star anise sauce.



Where to Shop Berbere can be purchased at Cost Plus World Market or you can make your own version of it. Dark vegan chocolate can be found at Whole Foods, Trader Joe’s, and Fresh & Easy. Approximate cost per serving is $.40. How It Works Berbere and peanut butter make a natural combination for savory dishes, but works surprisingly well for desserts. It’s got a slightly tangy taste with plenty of aromatic spices that are enhanced by the confectioners’ sugar. Chocolate and peanut butter are, of course, natural pairings. The peanut butter dough is chilled so that it remains as tight as possible while working with it. This helps it keep its ball shape when it is quickly dipped in the warm chocolate. The dessert is then subsequently chilled so that the chocolate does not run all over your guests’ fingers! Chef’s Notes I really wasn’t sure how the berbere would turn out, but I served this at a party about a year ago and it was a surprisingly huge hit. Nutritional Facts (individual servings in parentheses, does not include any options) Calories 5494.1 (274.7) Calories from Fat 3138.5 (456.9) Fat 348.7g (17.4g) Total Carbohydrates 474.9g (23.7g) Dietary Fiber 47.9g (2.4g) Sugars 342.5g (17.1g) Protein 114.0g (5.7g) Salt 1835mg (92mg) Vitamin A 0% (0%) Vitamin B6 114% (5.7%) Vitamin C 0% (0%)



Calcium 28% (1.4%) Iron 110% (5.5%) Thiamin 25% (1.3%) Riboflavin 89% (4.5%) Niacin 272% (13.6%) Folate 89% (4.5%) Phosphorous 204% (10.2%) Potassium 109% (5.5%) Zinc 119% (6%) Magnesium 276% (13.8%) Copper 221% (11.1%) Interesting Facts While chocolate originated in Central America, West Africa now produces most of the world’s supply.



Coconut Lime Tart Type: Dessert Serves: 8 Time to Prepare: 45 minutes + 2 hours to chill Ingredients Graham Cracker Crust

1 ½cups graham cracker pieces or crumbs (about 1 sleeve of graham crackers) 1/3 cup canola oil + more for greasing the pan 1 tbsp. granulated sugar 1 tbsp. water

Filling 1 ½cups firm silken tofu, well drained 1 cup soy cream cheese 1 cup granulated sugar 5 tbs. cornstarch ½ cup lime juice 2 tbsp. lime zest 2 tsp. vanilla extract 1 tbs. coconut extract

Garnish Shredded coconut for garnish

Instructions Making the Crust

Preheat the oven to 350 degrees F. Lightly grease and flour a 9-inch tart pan. Process the graham crackers in a food processor or blender until finely ground. Add the oil, sugar, and water and process until combined. Press the crust mixture into the prepared pan. Bake for 10 minutes. Let cool before filling.

Making the Filling Combine the tofu and soy cream cheese in a food processor or blender and process until smooth and creamy.



Combine the sugar and cornstarch in a small bowl, mix well, and add to the tofu mixture. Process again, stopping to scrape down the sides of the container and blending again as needed, until completely smooth. Transfer to a medium saucepan and cook on medium heat, whisking almost constantly, for 5 to 7 minutes, or until the mixture begins to thicken. It should not come to a boil or begin to get too lumpy. Some small lumps are ok, but try to whisk them out. Pour into a bowl and whisk in the lime juice, lime zest, and extracts. Stir constantly until well combined, mashing any small lumps that may have formed. Pour into the cooled crust. Cover loosely and refrigerate for at least 2 hours before serving. Garnish with shredded coconut prior to serving. Store any remaining tart in the refrigerator loosely covered.



Kitchen Equipment 9-inch Tart Pan Food processor or Blender Small Bowl Medium, Heavy-bottomed Saucepan Whisk Presentation

Garnish this with a few strips of lime peel.

Time Management There isn’t a lot of labor involved with this dessert, but you do need to let the tart chill for a couple hours before serving it or it will fall apart, so plan accordingly. Complementary Food and Drinks This goes well with spicy Indian and Thai curries. Where to Shop Usually the most inexpensive graham crackers are vegan, but watch out for high fructose corn syrup.



How It Works The filling is a basic tofu and cream cheese filling similar to cheesecake, but made very sour by the lime juice, brightened by the lime zest, and solidified by simmering it with corn starch. This helps it keep its shape once the tart is cut. Chef’s Notes Exceptionally tangy and creamy, this tart is always a hit! It’s the perfect complement to any curry dish. Nutritional Facts (individual servings in parentheses, does not include any options) Calories 3054.2 (381.8) Calories from Fat 1212.5 (151.6) Fat 134.7g (16.8g) Total Carbohydrates 418.6g (52.3g) Dietary Fiber 4.8g (0.6g) Sugars 250.1g (31.3g) Protein 41.8g (5.2g) Salt 2180mg (273mg) Vitamin A 1% (0.1%) Vitamin B6 11% (1.4%) Vitamin C 62% (7.8%) Calcium 33% (4.1%) Iron 68% (8.5%) Thiamin 45% (5.6%) Riboflavin 34% (4.3%) Niacin 32% (4%) Folate 16% (2%) Phosphorous 51% (6.4%) Potassium 48% (6%) Zinc 24% (3%)



Magnesium 49% (6.1%) Copper 81% (10.1%) Interesting Facts Tarts can be identified by their light, think pastry or graham cracker crusts.


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VeganCulinaryExperience - May 2009