The 30-Minute Vegan's Taste Of The East Part 11

This is a wonderfully refres.h.i.+ng dessert. The peppercorns give a sharp bite that contrasts with the sweet and pungent flavors of the pears and sauce. Simply divine when served warm or cold.

SERVES 6 TO 8 SERVES 6 TO 8.

2 cups water 1 tablespoon peeled and minced fresh ginger 1 cinnamon stick 2 tablespoons whole peppercorns 2 large Korean pears, peeled and quartered, or 4 pears, quartered 3 tablespoons agave nectar, or sweetener of choice to taste 2 teaspoons arrowroot dissolved in 2 tablespoons cold water teaspoon ground cardamom teaspoon ground cinnamon cup pine nuts, toasted (see page 225) 1. Place the water, ginger, and cinnamon stick in a large saute pan over medium heat. Press a few peppercorns into the sides of the pears. Place them on the bottom of the saute pan and cook for 15 minutes, gently stirring and flipping the pears occasionally. Add the agave nectar and gently stir well. 1. Place the water, ginger, and cinnamon stick in a large saute pan over medium heat. Press a few peppercorns into the sides of the pears. Place them on the bottom of the saute pan and cook for 15 minutes, gently stirring and flipping the pears occasionally. Add the agave nectar and gently stir well. 2. Add the arrowroot and cook until the sauce thickens, approximately 3 minutes, stirring frequently. Garnish each serving with a pinch of cardamom and cinnamon and a sprinkle of pine nuts. 2. Add the arrowroot and cook until the sauce thickens, approximately 3 minutes, stirring frequently. Garnish each serving with a pinch of cardamom and cinnamon and a sprinkle of pine nuts.

Variations Experiment with different varieties of pear such as Bosc, Anjou, or Bartlett. Experiment with different varieties of pear such as Bosc, Anjou, or Bartlett. Be bold and replace the pears with four apples. Be bold and replace the pears with four apples. Garnish each serving with chopped dates and a sprinkle of nutmeg. Garnish each serving with chopped dates and a sprinkle of nutmeg. Try adding 1 tablespoon of rose water. Try adding 1 tablespoon of rose water.

Acknowledgments.

Can you thank your parents enough? Not really. So, much love and grat.i.tude to our parents Roberta and Martin Reinfeld and Deborah and Patrick Murray for all of the ways you have supported us throughout our lives. Thank you to all of our friends and family who helped make this book possible. Thanks to our agent, Marilyn Allen of Allen O'Shea Literary Agency. Thank you, Marilyn, for your support and vision.

Many thanks to our Da Capo editors-Renee Sedliar, Collin Tracy, Alex Camlin, and Mich.e.l.le S. Asakawa.

Tremendous thanks to all of our thorough recipe testers, tasters, and developers: Jessyka Murray, Elizabeth Warfield-Murray, Lisa Parker, Roland Barker, Gabriel Zingaro, Aaron Warfield-Murray, Gia Baiocchi, Roberta Reinfeld, Roger Vossler, Dawn Reinfeld, Bill Townsend, Ryan Hughes, Neil and Erica Greene, Laura Bishop, Jerrod Perry, Kelika Ranke, Natalie and Scott Kuroiwa, Aaron Mauck, and Ali Karasic. We could not have done this without all of you!

Love and grat.i.tude to Sarah Warfield for taking the initiative and persevering with the food photography. Thanks also to Sarah Joy Davis for her invaluable a.s.sistance with the food styling and photography.

Thank you to all of the many chefs and culinary creatives out there who have contributed to our knowledge, inspiration, skills, and careers.

Metric Conversions The recipes in this book have not been tested with metric measurements, so some variations might occur. The recipes in this book have not been tested with metric measurements, so some variations might occur. Remember that the weight of dry ingredients varies according to the volume or density factor: 1 cup of flour weighs far less than 1 cup of sugar, and 1 tablespoon doesn't necessarily hold 3 teaspoons. Remember that the weight of dry ingredients varies according to the volume or density factor: 1 cup of flour weighs far less than 1 cup of sugar, and 1 tablespoon doesn't necessarily hold 3 teaspoons.

General Formulas for Metric Conversion Ounces to grams ounces 28.35 = grams Grams to ounces grams 0.035 = ounces Pounds to grams pounds 453.5 = grams Pounds to kilograms pounds 0.45 = kilograms Cups to liters cups 0.24 = liters Fahrenheit to Celsius (F - 32) 5 9 = C Celsius to Fahrenheit (C 9) 5 + 32 = F Linear Measurements inch = 1 cm 1 inch = 2 cm 6 inches = 15 cm 8 inches = 20 cm 10 inches = 25 cm 12 inches = 30 cm 20 inches = 50 cm Volume (Dry) Measurements teaspoon = 1 milliliter teaspoon = 2 milliliters teaspoon = 4 milliliters 1 teaspoon = 5 milliliters 1 tablespoon = 15 milliliters cup = 59 milliliters cup = 79 milliliters cup = 118 milliliters cup = 158 milliliters cup = 177 milliliters 1 cup = 225 milliliters 4 cups or 1 quart = 1 liter gallon = 2 liters 1 gallon = 4 liters Volume (Liquid) Measurements 1 teaspoon = fluid ounce = 5 milliliters 1 tablespoon = fluid ounce = 15 milliliters 2 tablespoons = 1 fluid ounce = 30 milliliters cup = 2 fluid ounces = 60 milliliters cup = 2 fluid ounces = 79 milliliters cup = 4 fluid ounces = 118 milliliters 1 cup or pint = 8 fluid ounces = 250 milliliters 2 cups or 1 pint = 16 fluid ounces = 500 milliliters 4 cups or 1 quart = 32 fluid ounces = 1,000 milliliters 1 gallon = 4 liters Oven Temperature Equivalents, Fahrenheit (F) and Celsius (C) 100F = 38C.

200F = 95C.

250F = 120C.

300F = 150C.

350F = 180C.

400F = 205C.

450F = 230C.

Weight (Ma.s.s) Measurements 1 ounce = 30 grams 2 ounces = 55 grams 3 ounces = 85 grams 4 ounces = pound = 125 grams 8 ounces = pound = 240 grams 12 ounces = pound = 375 grams 16 ounces = 1 pound = 454 grams

Appendix A: Preparation Basics In this section we go over some of the basic principles of vegan natural food preparation used in the recipes in the book.

Toasting Spices, Nuts, and Seeds Toasting brings out a deeper flavor of ingredients. There are two methods we commonly use. One way is to use a dry saute pan. For this method, place the food in a pan, turn the heat to high, and cook until the item turns golden brown, stirring constantly. This method is good for spices, grains, and small quant.i.ties of nuts or seeds. Another method involves preheating an oven to 350F. Place the food on a dry baking sheet and leave in the oven until golden brown, stirring occasionally and being mindful to avoid burning. This method is best for nuts, seeds, and shredded coconut. Nuts become crunchier after cooling down. If you have more time, you can enhance the flavor even more by roasting at lower temperatures for longer periods of time. Nuts, for instance, roasted at 200F for 45 minutes have a richer, toastier flavor than roasting at a high temperature for shorter periods of time.

Working with Tofu Tofu is sold in a number of varieties, including extra-firm, firm, soft, and silken. Each variety lends itself to a particular type of food preparation. The recipes describe which form of tofu is required for the dish.

The silken style may be blended and used to replace dairy products in puddings, frostings, dressings, creamy soups, and sauces. The silken style may be blended and used to replace dairy products in puddings, frostings, dressings, creamy soups, and sauces. The soft type may be used cubed in soups or pureed in sauces, spreads, or dips. The soft type may be used cubed in soups or pureed in sauces, spreads, or dips. The medium, firm, and extra-firm styles may be scrambled, grated in ca.s.seroles, or cubed in stir-fries. The medium, firm, and extra-firm styles may be scrambled, grated in ca.s.seroles, or cubed in stir-fries. The extra-firm style may be grilled or baked as cutlets, or it may be cubed and roasted or cubed and steamed along with vegetables. The extra-firm style may be grilled or baked as cutlets, or it may be cubed and roasted or cubed and steamed along with vegetables.

Leftover tofu should be rinsed and covered with water in a gla.s.s container in the refrigerator. Changing water daily is recommended. Use within 4 days. Firm and extra-firm tofu may be frozen for up to 2 months. Frozen tofu that has been defrosted has a spongy texture that absorbs marinades more than tofu that has not been frozen.

To make tofu cutlets: Slice a 1-pound block of extra-firm tofu into thirds or fourths. If you wish, you can then cut these cutlets in half to yield six or eight cutlets per pound. You can also cut the tofu diagonally to create triangle-shaped cutlets. Cutlets can be marinated and then roasted or grilled. Slice a 1-pound block of extra-firm tofu into thirds or fourths. If you wish, you can then cut these cutlets in half to yield six or eight cutlets per pound. You can also cut the tofu diagonally to create triangle-shaped cutlets. Cutlets can be marinated and then roasted or grilled.

To make tofu cubes: To make medium-size cubes, slice the tofu as you would for three or four cutlets. Then make four cuts along the length and three cuts along the width of the tofu. You can make the cubes larger or smaller by altering the number of cuts. To make medium-size cubes, slice the tofu as you would for three or four cutlets. Then make four cuts along the length and three cuts along the width of the tofu. You can make the cubes larger or smaller by altering the number of cuts.

To grate tofu: Be sure to use medium, firm, or extra-firm tofu that has been drained well. Slide over the large grate on a standard cheese grater. Be careful with your fingers! Be sure to use medium, firm, or extra-firm tofu that has been drained well. Slide over the large grate on a standard cheese grater. Be careful with your fingers!

Marinating Marinade ingredients significantly determine the flavors of a dish. The main rule of thumb is the longer an ingredient sits in the marinade, the more of its flavors it will acquire. Simply placing tofu or a portobello mushroom in different marinades creates dramatically different taste sensations. If possible, allow more time for marinating than the recipe calls for. Up to an hour (or even more) will yield a more flavorful dish.

There is vast room for creative experimentation when it comes to marinades. Some of our favorite marinade ingredients include soy sauce, toasted sesame oil, coconut or olive oil, brown rice vinegar, mirin, mustard, minced garlic or ginger, maple syrup, balsamic vinegar, and a variety of spices and herbs. You can also add sliced or chopped yellow or green onions.

Working with Tempeh Tempeh needs to be thoroughly cooked before consuming. It is typically available in an 8-ounce package. Several varieties come in a thick square block. Others come as a thinner rectangle. Some cooks recommend steaming the tempeh for 10 minutes before using in dishes to remove any bitterness. Store leftover tempeh in a sealed gla.s.s container in the refrigerator for up to 3 days.

To make tempeh cutlets: You can slice the square block in half to create a thinner block and then cut it in half or into triangles. The longer block may also be sliced into thinner cutlets. These cutlets may then be cut into cubes.

Roasting Tofu and Tempeh Tofu and tempeh cubes can be marinated, roasted, and then stored for a couple of days in a gla.s.s container in the refrigerator to be used in salads, stir-fries, or on their own as a snack.

To roast tofu and tempeh cutlets and cubes, follow these three simple steps: 1. Preheat the oven or toaster oven to 350F. Cut the tofu or tempeh into cutlets or cubes as mentioned above. 1. Preheat the oven or toaster oven to 350F. Cut the tofu or tempeh into cutlets or cubes as mentioned above. 2. Place them in a marinade of your choosing. Allow them to sit for at least 5 minutes and up to overnight. If marinating overnight, store in an airtight container in the refrigerator. 2. Place them in a marinade of your choosing. Allow them to sit for at least 5 minutes and up to overnight. If marinating overnight, store in an airtight container in the refrigerator. 3. Place on a well-oiled baking sheet or ca.s.serole dish. Roast until golden brown, approximately 20 minutes, stirring the cubes occasionally to ensure even cooking. If making cutlets, you can flip them after 10 minutes. Try a convection oven or use a broil setting for a crispier crust. 3. Place on a well-oiled baking sheet or ca.s.serole dish. Roast until golden brown, approximately 20 minutes, stirring the cubes occasionally to ensure even cooking. If making cutlets, you can flip them after 10 minutes. Try a convection oven or use a broil setting for a crispier crust.

We prefer to use the toaster oven for small quant.i.ties of up to 1 pound of tofu or tempeh, which conveniently fits in our toaster oven's baking tray. Be aware that food tends to cook faster in a toaster oven than in a regular oven. Depending on the model, you can typically roast the tofu or tempeh in 15 minutes instead of 20.

Working with Seitan Originating in ancient China, Seitan is sometimes referred to as "meat of wheat." It is wheat gluten dough that has been cooked in a broth with different types of seasonings. Seitan can be used as an animal product replacement in virtually any dish. There are several brands available on the market. Experiment with them all to find your favorite. If you are ambitious and wish to make your own, go to www.about.com and enter "making seitan," which gives step by step instructions. Check out page 118 for a quick way to spice-up store-bought seitan and create a "chicken"-style variety. A reminder note: seitan is pure wheat gluten-it's definitely not the dish for the gluten intolerant! and enter "making seitan," which gives step by step instructions. Check out page 118 for a quick way to spice-up store-bought seitan and create a "chicken"-style variety. A reminder note: seitan is pure wheat gluten-it's definitely not the dish for the gluten intolerant!

Grilling We love grilling tempeh and tofu cutlets, as well as many vegetables such as portobello mushrooms, corn, onions, baby bok choy, bell peppers, asparagus, zucchini, coconut meat, pineapple slices, and eggplant. For added flavor, first place the food in a marinade for a few minutes or up to overnight. Baste or brush with oil before and during grilling, and grill until char marks appear and the item is heated thoroughly, flipping periodically. If using a gas grill, avoid placing items over a direct flame.

Another grilling option is to use a stove-top grill. Kitchen supply stores sell cast-iron and nonstick pans that are flat, straddle two burners, and have a griddle on one side and a grooved side for grilling. The flavor is similar to outdoor grilling, and you get the fancy char marks without having to fuss with (or own) a grill.

Broiling Most ovens come with a broiler setting that allows for quick cooking under direct high heat. We use it to broil tofu or tempeh cubes, or vegetables such as eggplant, zucchini, onion, or any other food that might also be grilled. To broil, place food on a baking tray (either lightly oiled or with a small amount of water) and set the tray on the top rack, a few inches below the heat element. This is a relatively fast cooking process, so be sure to keep your eye on the prize.

Soup Stock Here are some tips for a simple and satisfying soup stock: Save your vegetable clippings and sc.r.a.ps used in preparing other recipes. Place them in a large, thick-bottomed stockpot over low heat with water to cover, and simmer until all of the veggies are completely cooked. Experiment with different vegetables and herbs until you determine your favorite combinations.

BASIC NUT OR SEED MILK.

Recipe courtesy of The 30-Minute Vegan The 30-Minute Vegan

Use this base recipe to create countless varieties of nut and seed milks. Each combination will provide its own unique flavor. Partake of this milk in all recipes that call for milk or on its own as a refres.h.i.+ng beverage. This recipe also works for rice milk. Just follow the ratios using uncooked brown rice and water. It's a convenient way to save on packaging, it's fresh, and it tastes better than store-bought brands!

If you have more time and for best results, see the chart at the end of the recipe for recommended soaking times.

MAKES 1 QUART MAKES 1 QUART.

1 cup nut or seeds 4 cups water 1. Rinse the nuts or seeds well and drain. Place them in a blender with the water and blend on high speed for 30 seconds or until creamy. 1. Rinse the nuts or seeds well and drain. Place them in a blender with the water and blend on high speed for 30 seconds or until creamy. 2. Strain the milk through a fine mesh strainer, cheesecloth, or mesh bag. If using a fine mesh strainer, use a spoon or rubber spatula to swirl the nut or seed meal around, which allows the milk to drain faster. If desired, sweeten with agave nectar or maple syrup to taste. Lasts for 3 to 4 days when stored in a gla.s.s jar in the refrigerator. 2. Strain the milk through a fine mesh strainer, cheesecloth, or mesh bag. If using a fine mesh strainer, use a spoon or rubber spatula to swirl the nut or seed meal around, which allows the milk to drain faster. If desired, sweeten with agave nectar or maple syrup to taste. Lasts for 3 to 4 days when stored in a gla.s.s jar in the refrigerator. If You Have More Time If You Have More Time Soaking Chart Soaking Chart Rinse nuts or seeds well and place them in a bowl or jar with water in a 1 part nut or seed to 3 or 4 part water ratio. Allow them to sit for the recommended time before draining, rinsing, and using in recipes. Rinse nuts or seeds well and place them in a bowl or jar with water in a 1 part nut or seed to 3 or 4 part water ratio. Allow them to sit for the recommended time before draining, rinsing, and using in recipes.

Nut/Seed Soak Time in hours Almonds 4 to 6 4 to 6 Macadamia nuts 1 to 2 1 to 2 Hazel nuts 4 to 6 4 to 6 Cashews 1 to 2 1 to 2 Brazil nuts 4 to 6 4 to 6 Walnuts 4 to 6 4 to 6

Nut/Seed Soak Time in hours Pecans 4 to 6 4 to 6 Pine nuts 1 to 2 1 to 2 Sesame seeds 1 to 4 1 to 4 Pumpkin seeds 1 to 4 1 to 4 Sunflower seeds 1 to 4 1 to 4

Try using onions, potatoes, celery, carrots, parsley, parsnips, zucchini, leeks, and garlic. Many people avoid using vegetables that become bitter when simmered, such as bell peppers, radishes, turnips, broccoli, cauliflower, greens, and Brussels sprouts. It is not necessary to add dry herbs or spices to a stock. The stock may be frozen and defrosted for future use. You can also pour the broth into ice cube trays, freeze, and use as needed.

Cooking Grains Grains are the staple food for many of the world's cultures. A source of fiber, minerals, and B vitamins, these complex-carbohydrate foods provide energy to keep us going. Whole grains contain oil that can become rancid and attract insects if not stored correctly. To store grains, keep them in a tightly sealed container in a cool, dry location. They can be stored in a refrigerator for up to 3 months and in a freezer for up to 6 months. Cooked grains may be kept in the refrigerator for up to 3 days.

Follow these 3 easy steps to cook grains: 1. Rinse the grain thoroughly and drain the excess water. 1. Rinse the grain thoroughly and drain the excess water. 2. Bring the measured amount of grain and liquid (either vegetable stock or water) to a boil. You can add a dash of sea salt. 2. Bring the measured amount of grain and liquid (either vegetable stock or water) to a boil. You can add a dash of sea salt. 3. Cover with a tight-fitting lid, lower the heat to low, and simmer for the recommended time. Do not lift the lid until the grain has finished cooking. 3. Cover with a tight-fitting lid, lower the heat to low, and simmer for the recommended time. Do not lift the lid until the grain has finished cooking.

The following chart will give you an approximate cooking time and yield of some of the more popular grains. Cooking times may vary depending on alt.i.tude and stove cooking temperatures. The grain is generally finished cooking when it is chewy and all of the liquid is absorbed.

Many grains can be prepared in less than 30 minutes. If you wish to turn a recipe in the book into a 30-minute meal, begin cooking the grain before doing any other recipe preparation, and the grain will typically be finished by the time you are done preparing the other dishes.

Cooking Beans and Legumes Beans and legumes are a high fiber, low calorie, low fat, low sodium, and cholesterol-free food. They are also relatively high in protein, amino acids, vitamins, and minerals. If you have time to soak and prepare a pot of beans you will save on the packaging of the canned products.

Grain Cooking Chart

Before you cook legumes, it is recommended to clean them thoroughly, rinse well, and soak overnight. This improves their digestibility and reduces gas. Digestibility can also be improved by adding some fennel seeds, a handful of brown rice, or a few strips of the sea vegetable kombu to the legumes while cooking. If you do not have time to soak the beans overnight, a quick method is to bring beans and four times the amount of water to a boil, remove from the heat, cover, and allow them to sit for a few hours.

After soaking the legumes or boiling them in this way, discard the soaking water, add the measured amount of vegetable stock or water to a thick-bottomed pot, bring to a boil, cover, lower the heat to simmer, and cook until tender. The times in the following chart are for cooking dry legumes.

Do not add salt to the cooking liquid-it can make the legumes tough. Legumes are done cooking when they are tender but not mushy. They should retain their original shape.

Note: These times are for cooking dry beans. Please reduce cooking time by 25 percent when beans are soaked.

Dried Bean Cooking Chart

Homemade Coconut Milk Want to avoid using can upon can of coconut milk? Here is a quick recipe for homemade coconut milk or cream. Open a young coconut by puncturing the coconut with a machete, large knife, or coconut opener. Pour the water through a strainer into a blender. Crack the coconut open using a large heavy knife, scoop out the meat, and put into the blender. Blend until creamy. You can use this liquid to replace the coconut milk in any given recipe.

Appendix B: Supplemental Information Why Vegan?

"In terms of immediacy of action and the feasibility of bringing about [greenhouse gas] reductions in a short period of time, [eating vegetarian meals] clearly is the most attractive opportunity. Give up meat for one day [a week] initially, and decrease it from there." "In terms of immediacy of action and the feasibility of bringing about [greenhouse gas] reductions in a short period of time, [eating vegetarian meals] clearly is the most attractive opportunity. Give up meat for one day [a week] initially, and decrease it from there."

-DR. RAJENDRA PACHAURI, CHAIR OF THE n.o.bEL PRIZE-WINNING UNITED NATIONS.

INTERGOVERNMENTAL PANEL ON CLIMATE CHANGE.

"Nothing will benefit human health and increase the chances for survival of life on Earth as much as the evolution to a vegetarian diet."

-ALBERT EINSTEIN

A vegetarian diet is one that does not include meat, fish, or poultry. There are three types of vegetarian diets. A lacto-ovo vegetarian lacto-ovo vegetarian diet includes eggs and dairy products. A diet includes eggs and dairy products. A lacto-vegetarian lacto-vegetarian diet includes dairy products, but not eggs. diet includes dairy products, but not eggs. Vegan Vegan is used to describe a diet and lifestyle that does not include the use or consumption of any animal-based products, including dairy or eggs. This means vegans also avoid wearing leather and silk, and products tested on animals. The phrase is used to describe a diet and lifestyle that does not include the use or consumption of any animal-based products, including dairy or eggs. This means vegans also avoid wearing leather and silk, and products tested on animals. The phrase plant-based plant-based is often used instead of the word is often used instead of the word vegan. vegan.

The reasons people choose to enjoy vegan foods are many. First and foremost, they taste incredible! People also turn to vegan foods for weight-loss and disease prevention. Numerous studies show that many serious illnesses-such as heart disease, obesity, and diabetes-can be prevented and reversed by enjoying more vegan foods.

Want to be Earth-friendly? In addition to providing an out-of-this-world culinary experience, eating vegan foods also happens to be one of the most effective steps we can take to protect the environment. The UN's Food and Agriculture Organization estimates that meat production accounts for nearly one-fifth of global greenhouse gas emissions-more than the entire world's transportation industry combined. We do more for the environment by switching meals to vegan than by trading in our gas guzzlers for an electric car or jogging to work.

Optimal Health There is a true revolution occurring in the medical world regarding the benefits of vegan foods. Renowned doctors such as Dr. Caldwell Esselstyn Jr. and Dr. Dean Ornish have successfully reversed instances of heart disease with programs that incorporate vegan foods. Dr. John McDougall, Dr. Neal Barnard, and Dr. Gabriel Cousens have likewise had success reversing certain forms of diabetes.

The evidence continues to mount that overconsumption of the saturated fat and cholesterol in animal products leads to serious health problems, including obesity, heart disease, diabetes, hypertension, gout, kidney stones, and certain forms of cancer.

In addition, animals raised on factory farms are routinely given hormones to accelerate their rate of growth for maximum profit. Antibiotics are used to protect their health as they are housed and transported in less-than-sanitary conditions. These drugs inevitably make their way into the bodies of the humans that consume them.

In a 1995 report, the U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services affirmed that all of the body's nutritional needs can be met through a well-planned plant-based diet.