Vegan Brunch Bonanza: Tofu Quiche and Waffle Recipes

This morning I made a lovely brunch with even lovelier friends and their adorable kids. I'm always nervous cooking for omnis but these guys are super about trying new foods, and have no problem with meatless meals. We had waffles and quiche, and the guests brought a gorgeous fruit salad. Unfortunately we ate everything before I thought to take out the camera, but next time I make the quiche (which will be soon because I have dough left for crust) I will post it here. Here are the recipes. They both turned out surprisingly good. The kids loved those waffles.

Tofu Spinach Quiche

Crust:

• 1 cup whole wheat flour (I used white whole wheat)
• 1 cup all-purpose flour
• 1/3 cup cold water
• 2/3 cup olive oil
• 1/2 tsp salt

Mix all, divide in half, roll, and press into pans. Makes 2 pies. I do NOT recommend this pie crust for a dessert; the olive oil in the crust pairs beautifully with a savory pie only.

Filling:

• 1 lb firm tofu
• 2 tbsp olive oil, divided
• 1 small or 1/2 large onion, chopped (about 2/3 - 3/4 cup)
• 1/4 cup finely chopped jarred of fresh sweet red pepper
• 1 tsp cumin
• 1 Tbsp sherry
• 2 tsp salt, divided
• 1 10-oz box frozen chopped spinach, thawed and squeezed out WELL (to make it easy, do it with a large sieve or a colander with tiny holes)
• juice of 1 small lemon, divided
• 1 large clove garlic, minced
• 1/3 cup nutritional yeast
• 1 tsp maple syrup
• 1/2 tsp white pepper
• 2 tsp dried basil
• 1 tsp rice (or apple cider) vinegar
• few pinches of sweet paprika

1. Press tofu for at least 15 minutes. (I place it between 2 plates and top them with a huge pot of water). Preheat oven to 350 degrees.

2. Saute onion and cumin in 1 Tbsp olive oil on low to medium heat for 10 minutes, until onion starts to caramelize. (If using fresh red pepper, add them about 5 minutes into the saute period.) Add sherry and cook until evaporated. (If using jarred peppers, add them now.) Add 1/2 tsp salt and saute a couple more minutes. Place veggies in a small bowl until later.

3. Saute garlic in remaining olive oil over low to medium heat until garlic starts to become a bit golden. Add spinach and saute about 3 minutes. Add 1/2 of the lemon juice and 1/2 tsp salt. Saute another 2 minutes and remove from heat.

4. Place pressed tofu in a food processor. Blend until very smooth and creamy. Add remainder of lemon juice, 1 tsp salt, nutritional yeast, maple syrup, white pepper, basil, and vinegar. Process until completely smooth and blended.

5. Add spinach to tofu mixture in the processor. Pulse a few times until just blended. Do not over-process.

6. Scrape tofu-spinach mixture into a bowl. Fold in onions and peppers until combined.

7. Pour into shell, sprinkle on paprika, and bake for 40 minutes, or until tofu is set and crust is golden brown.


Dina's Foolproof Waffles

• 1 cup whole wheat flour (I used white whole wheat)
• 1 cup all-purpose flour
• 2 Tbsp baking powder
• 1 tsp cinnamon
• 1 packet instant oatmeal (I used organic flax-blueberry - nice!)
• 1 tbsp sugar
• 2 cups soy milk
• 2 Tbsp canola oil
• 1/2 cup applesauce
• 1 tsp vanilla extract

Whisk together dry ingredients. Stir together wet ingredients. Combine all and stir until just mixed. Let sit for at least 5 minutes (gives the oats a chance to soak up the liquid and act as a binder).

Pour into prepared iron (might need to spray with nonstick oil spray) and serve with fresh fruit.

What's your biggest Veggie Vent?

It's time to vent! Pet peeve, whine, grouse, kvetch, anyone?

Here's my #1: When there's a vegetable soup on a restaurant menu (be it black bean, minestrone, lentil, or just plain old vegetable) and it's made with a chicken or beef stock. WHY? Make it suitable for everyone! What, will the meat eaters refuse it because it's made with a rich, roasted vegetable stock instead of canned chicken broth? Can you imagine?

Patron: "Hi, I'll have the lentil soup."
Server: "Ok, but you're aware it's made with a veggie stock?"
Patron: "Oh NO! Well in that case I'll have the beef chili."

This morning I came across another common complaint: GVP. The Grilled Vegetable Platter. The standard veggie entree in restaurants and catered events across the world. This blogger wants to start an anti-gvp movement:

http://voices.washingtonpost.com/ezra-klein/2010/04/down_with_the_gvp.html

Actually I don't mind a (very flavorful and perfectly cooked) plate of grilled vegetables. It's better than a plate of steamed vegetables, don't you think?

Here are a few more veggie things I've wanted to vent about for a while:

1. "Ah, you're vegetarian! We have a lovely lemon sole this evening..."
2. All fresh pasta seems to be made with eggs. If they can do it for the boxed version, why not fresh?
3. Order a salad "without the cheese" because the menu says it comes with goat cheese... and the salad arrives without the goat cheese but with parmesan cheese sprinkled on top (this happens with pasta too)
4. When you order something at a restaurant "without dairy" or "without cheese" and the server says, "oh it's just a little bit -- you can eat it."
5. Shopping for a loaf of bread or something similar, and the last ingredient is whey.
6. Soy milk made with artificial sweetener (8th continent, to be exact. I've emailed them but they just don't get it.)
7. Otherwise vegan cereals fortified with vitamin D3 (which is animal-derived)
8. Dark chocolate with butterfat added (but then again, this is a good way to weed out the poor quality brands)
9. Foods with "less than 2% of the following" and there is an animal ingredient or two... well if it's less than 2%, do you really need it?
10. Restaurants listing 10,000 entrees, none of which are vegetarian
11. (Many thanks to my DH Dan for this one): when you order an expensive entree, like linguini with shrimp, hold the shrimp, and you ask them to add sun-dried tomatoes... they don't reduce the price for excluding shrimp, but they charge EXTRA for the tomatoes!
    

Green Smoothie Yumminess

What took me so long? I've been reading about green smoothies for ages (fruit smoothie with leafy green veggies thrown in) but I just never got up the nerve to try it. Kale and spinach ... in my fruity breakfast? Well what finally got me was this video by Julieanna Hever, fellow vegan dietitian (and quite possibly my new BFF). She promised that I wouldn't even taste the greens. And she was right! The secret is including a frozen banana every time. I've been having one every other day for breakfast (alternating with whole grain hot cereal with fresh fruit and nuts and flax), and I feel great! Watch her video and give it a try! And for more yumminess and great healthy vegan tips from Julieanna, visit her web site and blog.

New York City Musings

Last weekend we spent a beautiful, unseasonably warm Sunday in Manhattan. In the morning, Dan, Ben, and I drove in, parked the car in a free "no parking except Sunday" spot, walked to the Intrepid Sea/Air/Space museum (Bank of America cardholders can get in for free during the first weekend of every month), then to Times Square, then took a subway to Greenwich village, and back again. A lovely, full, perfect day. Over the course of the day, I thought of ten NYC things I thought would be fun to share here...

1. I would kill for a vegan hot dog from one of those street vendors in Times Square.
2. NYC public works construction guys are the nicest folks ever.
3. Lula's Sweet Apothecary is still as amazing as the day they opened. I don't know which is better, the incredible selection of organic vegan ice cream, or the friendliness of the owners.
4. The playgrounds at Tompkin's Square Park ROCK.
5. Mahmoun's falafel is quite yummy. They offer whole wheat pitas (bonus!). Extra tahini sauce is a must though.
6. Macoun apples are the perfect sweetness and crispness. And they can be found at the Farmer's Market at First & St. Marks.
7. I just don't get all the hype over H&H bagels. I was told I "had" to have a fresh one. So I did. It is the very definition of mediocre. And at over $1 a bagel, I'm awed that they manage to stay in business.
8. I've never seen so many 5-pound dogs in one day in my life.
9. You can get an "I Heart New York" tee shirt for $2.99.
10. As long as I live, I'll never get to try all of the Indian restaurants in Manhattan. But I'm sure going to try.

School Lunches, Bento Style

Most school lunches are nutritionally dismal. Recently I took tours of my town's elementary schools in preparation for sending Ben next year, and I peaked at the kids' trays during lunch at one of the schools. Meatball sub, canned peaches, chocolate chip cookie, milk. It's depressing. Truly it is. I've been reading a lot lately about people who are passionate about doing something about changing school lunch; I plan on getting active locally when my son starts kindergarten. One particularly interesting blog, called "Fed Up With School Lunch," is about a teacher who has committed to eating her school's lunch every day for a year. She figured, if it's good enough for the children, it should be good enough for the adults. Read about her adventures here.

Fortunately for many of us, our children do not have to eat what is served in the school cafeteria. They can bring healthy and delicious food from home. In the Pre-K my child attends, school lunch is not an option so he is quite used to bringing a lunch every day. That won't change when he starts in a new school in the fall.

Today, Ben got a fun lunch: three mini pita sandwiches (you can get Mini Whole Wheat Pita Pockets at Trader Joes for $1.49), one with almond butter, one with tofu salad, and one with black bean spread; a homemade vegan banana flax muffin; carrots, celery, and dip; and grapes and strawberries. If you're wondering about that cool lunch box, it is a Laptop Lunch Bento Box, which I've been using for almost 2 years now. I love that thing; it cuts back on waste (no paper or plastic bags needed) and encourages me to include a variety of healthy foods every day (gotta fill those sections!) Most of you out there probably already know about the blog Vegan Lunchbox; the blogger, mom Jennifer McCann, has the Laptop Lunch systems as well (she showcases the one I have in older posts). I think that her family is the best-fed family on the planet!

Anyway, back to school lunch...The sad truth is that many families cannot afford to send their children to school with fresh, healthy food. They qualify for free or reduced school lunch, and since the USDA promises that the meal meets at least 1/3 of a child's daily requirement for nutrients, it should be a trusted program. Unfortunately, the meatball sub meal mentioned above DOES meet these requirements. But imagine if the standards were different -- imagine the meals had to meet OPTIMAL nutrition standards! Antioxidants. Phytochemicals. Fiber. Disease-preventing phytonutrients. The problem, as always, comes down to money: the government provides subsidized foods to school, mainly dairy products and meat. Healthy foods, in OUR system, are costly. It doesn't have to be that way.

In future posts I'll showcase some of the heroic pioneers who are transforming school lunches to make kids maintain a healthy weight, perform better in school, and have reduced risk of chronic diseases that are more frequently showing up in childhood, particularly heart disease and diabetes.

"Chicken" Marsala and Nutty Quinoa

In a strong yet brief moment of inspiration and short-lived deficit of queasiness today, I took the opportunity to throw together dinner. I have a feeling that my brisk walk today (we finally had a break in this frigid weather: a sunny, bright day) did a lot to lift my spirits and chase away the preggo blues.

I made something I loved from my forever-ago bird-eating days: chicken marsala (click on the photo to zoom in). My version features baby bellas, shallots, and mixed bell peppers, but it's a very flexible recipe. I also made a quick quinoa pilaf. Some might argue that these flavors don't meld well, and actually, I would normally agree, but for some reason they worked well together. Plus I served them with a salad with mustard-tarragon salad dressing (by Organicville).

Dina's "Chicken" Marsala

There's something homey and comforting about marsala sauce. If you don't have soy creamer, unsweetened soy milk will work well as a substitute. Less creamy but still yummy.

• olive oil or oil spray
• 1/4 cup chopped shallots or 1/2 cup chopped onion
• 1 10-oz package sliced mushrooms (baby portobellas or button)
• 1 cup chopped bell peppers (they're not a traditional ingredient, but they are tasty IMO, and do boost fiber and antioxidant content. Use whatever veggies you like.)
• 2 packages Light Life Chick'n Style Smart Strips (you can also use 2 lbs sliced seitan, 4 defrosted Morningstar Farms Grillers Chik'n, 1 package of defrosted Morningstar Farms Meal Starters Chik'n Strips, OR 1 package defrosted May Wah chicken substitute. Just don't use pre-breaded veggie chicken.)
• 1/2 cup unbleached all-purpose flour
• 1 Tbsp Earth Balance margarine
• 1 Tbsp olive oil
• 3/4 cup vegetable broth or vegetable stock
• 1/2 cup marsala wine
• 1/2 cup organic soy creamer (unflavored)
• 1 Tbsp freshly squeezed lemon juice
• 1 tsp powdered sage
• Salt & pepper to taste

First, keep the last few ingredients out on the counter, because you might want to change the amount of wine, creamer, lemon, etc. to taste. The amounts here are mere suggestions (plus I didn't measure; I'm guestimating by memory).

Heat olive oil in a large skillet. Add chopped shallots or onions, and cook for about 3 minutes or until translucent. Next add mushrooms, and cook for about 8 minutes, until most of the moisture is expelled from the mushrooms. Then add the peppers, and saute until the peppers start to soften. Saute for another minute or two, and transfer the veggies to a bowl.

Dredge/toss the veggie "chicken" in the flour until well-coated.

Return skillet to stove and melt the margarine with the olive oil. Add the "chicken" and fry until golden brown on all sides. You may need to do this in two batches. Remove the "chicken" from the pan (add to the veggies if room in the bowl, to avoid having to wash an extra plate). The skillet should have tiny bits of floury "chicken" -- leave them in the pan.

Return skillet to stove and pour in the broth, marsala wine, creamer, lemon juice, and sage. Let simmer for about 2-3 minutes (it should thicken a bit). Then, add back the "chicken" and veggies and coat with sauce. Let the sauce boil gently for about 4 minutes; it will thicken nicely. Taste, and adjust by adding salt and pepper, and more lemon juice, creamer, and/or marsala.


Easy Quinoa Pilaf

Since the "chicken" recipe has quite a bit of fat, this oil-free recipe goes quite nicely.

• 1 cup quinoa
• 1 3/4 cups water or vegetable broth (I used a little of each)
• 1/2 cup sliced and blanched almonds
• 1/2 cup dried cranberries
• pinch cinnamon

Rinse quinoa well by running plenty of water through a sieve filled with the grain. Combine quinoa and water/broth in a saucepan and bring to a gentle boil.

Meanwhile, toast almonds in a dry pan or in the toaster oven. Keep a close watch so they don't burn.

When quinoa begins to boil, add almonds, cranberries, and cinnamon and give it a stir. Turn heat to low and cover, cooking for about 1o minutes or until all water is absorbed.

Pregnancy Reflections

This post is neither educational nor interesting; it's also off-topic. I just wanted to get my thoughts down on "paper," as I've been reflecting a lot on this pregnancy.

I'm not the first woman to be pregnant, and I don't feel particularly special. What I do feel is bewildered. Bewildered and curious about how women over thousands of years handled the challenges of pregnancy. About how they endured pregnancy again, again, and again. And again. And how in spite of the challenges of pregnancy, they produced healthy, well-developed offspring.

I feel so nauseated, so disgusted, so lousy, so exhausted, and because of this, I think I actually am experiencing a touch of depression (and I consider myself a generally well-adjusted, content, and happy person; I've never been depressed before). I wonder if many pregnant women experience this, or if I'm among a "lucky" minority. I wonder if it's because I'm older (my first pregnancy, 5 years ago, wasn't this intense). I also wonder if feeling this way is a function of modern life; if women felt better when life was simpler -- small-town, little-house-on-the-prairie lifestyle. I wonder if being indoors so much, if dealing with the stresses of a career and modern life (on top of the usual responsibilities of mom and homemaker) explains why this pregnancy is kicking my butt to the moon.

I don't know. What I do know is that feeling this way makes it nearly impossible to work (I'm behind on all of my projects), impossible to clean the kitchen (the smells are overwhelming and just the sight of crumbs in the sink makes me gag), and I just want this to be over and done with already. I have about 26 more weeks to go.

I've been contemplating the ironies of pregnancy. How the most nutritious foods are often the least appealing. And how the junkiest foods are often irresistible. How I am sure that a glass of wine would relax me and make me feel better, but can't have it. How I'm getting a lot of help (thanks, family) but am still behind. How I feel utterly debilitated during one of the most critical periods of my life: I'm responsible for the healthy development of another human being (what is more important than that?), yet taking good care of myself is more difficult than ever. So why can't I catch a break?

Scientists don't really understand exactly why pregnancy causes these symptoms; it is known that nausea tends to increase with an increase in pregnancy hormones (though this is not the case for all pregnant women) but the mechanism remains a mystery. For me, it's a different kind of nausea than, say, motion sickness. I've been able to reverse motion sickness in seconds by eating a small piece of candied ginger; if I have ginger now, I just feel additionally nauseated.

For dinner tonight I had a bowl of cut up fresh fruit. And honestly it's all I could imagine keeping down. To have to actually plan to get enough protein is something I'm not at all used to; in general I love all sorts of healthful foods and get enough just as a function of getting enough calories from a variety of plant foods. These days, I can't read my own appetite at all (the thought of eating sends my stomach spinning, but often it's a sign that I need to eat something), again, ironic, considering that now more than ever, my appetite should dictate how much I need.

I know what to do: I know the nutritional guidelines for vegan pregnancy inside-out, and I've helped other women eat optimally throughout their vegan pregnancies. It's just particularly challenging to follow those guidelines.

I'm not worried about the baby. I got an ultrasound last week and all is well. In fact, according to my tests, my risk of carrying a baby with Down's is about 1 in 2300, while an untested 38-year-old has a risk of 1 in 114. I have not lost (or gained) any weight, and the baby's growth is right on track. So I'm not apprehensive about the pregnancy's outcome; I'm just sick of being sick, as they say.

Here's to hoping that as I become further immersed into the second trimester, these symptoms dwindle away so I can feel human again.