Vegan A Go-Go show

Vegan A Go-Go

Summary: A simple vegan cooking show.

Podcasts:

 EP 26: Chap Chae | File Type: video/mp4 | Duration: 05:49

Click here to view the embedded video. Chap Chae Serves: 4 Difficulty:  Easy Prep time:  20 minutes Cook time:  ~10 minutes Korean food holds a special place in my heart. Try this noodle dish with or without tofu. 4 ounces cellophane noodles, soaked for 20 minutes covered in hot water 2 tablespoons oil 1 carrot, cut into matchsticks 1 onion sliced 2 zucchini, cut into sticks ½ red bell pepper, sliced thinly 2-3 ounces shitake mushrooms, stems removed and caps sliced 4 white mushrooms, sliced 1 ½ cups bean sprouts, washed and drained 4 tablespoons soy sauce 1 tablespoon sugar 1 teaspoon sesame oil 4 scallions, finely sliced salt and pepper, to taste Optional marinade: Blend together: 1 tablespoon sugar 2 tablespoons soy sauce 3 tablespoons sesame oil 4 finely chopped scallions 1 clove crushed garlic 1 package firm tofu, cut into ½ inch cubes Marinate tofu for ~10 minutes. Drain the tofu. Heat the oil in the wok and fry the tofu in wok prior to adding veggies. Add only one tablespoon of soy sauce when you would add the “soy sauce mixture” below. Heat the oil in a large skillet or wok over medium heat. While the oil is heating, cook the noodles in boiling water for the duration of the recipe (~5 minutes). Add onions and carrots to the wok and cook for 2-3 minutes until soft. Mix the soy sauce, sesame oil and sugar in a small bowl with half of the sliced scallions. Add the rest of the vegetables to the wok and toss until just cooked. Optional – Drain the noodles and snip into short lengths. Add the noodles and the soy sauce mixture; toss well. Garnish with sliced scallions. Notes If you can’t find cellophane noodles, just cook up the veggies and serve over rice. Substitute the shitake mushrooms with more white mushrooms if unavailable. Try using ½ cucumber instead of 2 zucchini. Canned bean sprouts are an acceptable substitution for fresh. The scallions are completely optional.

 EP 25: Pretzels | File Type: video/mp4 | Duration: 09:50

Click here to view the embedded video. Soft Pretzels Serves: 12 Difficulty:  Easy/medium Prep time:  30 minutes to 1 hour (plus one hour of rise time) Cook time: 8-10 minutes Freshly baked pretzels taste best right out of the oven. These are addictive and easier than you’d think! 1 (.25 ounce) package active dry yeast 2 tablespoons brown sugar 1 1/8 teaspoons salt 1 1/2 cups warm water (110 degrees F/45 degrees C) 3 cups all-purpose flour 1 cup bread flour 2 cups warm water (110 degrees F/45 degrees C) 2 tablespoons baking soda 2 tablespoons vegan margarine, melted 2 tablespoons coarse kosher salt In a large mixing bowl, dissolve the yeast, brown sugar and salt in 1 1/2 cups warm water. Stir in flour, and knead dough on a floured surface until smooth and elastic, about 8 minutes. Place in a greased bowl, and turn to coat the surface. Cover, and let rise for one hour. Combine 2 cups warm water and baking soda in a shallow dish. After dough has risen, cut into 12 pieces. Roll each piece into a 3-foot rope, pencil thin or thinner. Twist into a pretzel shape, and dip into the baking soda solution. Place on parchment covered cookie sheets, and let rise 15 to 20 minutes. Bake at 450 degrees F (230 degrees C) for 8 to 10 minutes, or until golden brown. Brush with melted margarine, and sprinkle with coarse salt, garlic salt or cinnamon sugar. Notes All-purpose flour can be used for the entire recipe if you don’t have bread flour on hand. Let the yeast “bloom” for a few minutes before adding the flour to ensure that it is still active. Any type of sugar will probably work well in this recipe. Try brushing the finished pretzels with water instead of melted margarine before adding the salt or cinnamon sugar if you’d like less fat. These are great dipped in marinara sauce. This would be a wonderful project and learning experience to share with the kiddies.

 EP 24: Corn and Radish Salad | File Type: video/mp4 | Duration: 05:50

Click here to view the embedded video. Corn and Radish Salad with Zesty Lime Dressing Serves: 8 Difficulty: Easy Prep time: ~10 minutes This salad is perfect for a warm spring day. Sweet with a little spicy kick! 4 cups fresh corn kernels 6 medium radishes, sliced thin ½ cup coarsely chopped parsley ¼ small red onion, sliced thin salt and pepper Dressing 2 tablespoons fresh lime juice 1 small jalapeno, seeded and coarsely chopped 1 teaspoon sweetener (Agave nectar, sugar, etc…) ¼ cup vegetable oil ¼ teaspoon cumin In a blender, prepare the dressing by pureeing the lime juice, jalapeno, sweetener and cumin. With the machine on, add the oil. In a large bowl, toss the corn with the radishes, parsley, red onion and dressing. Season with salt and pepper. Notes You can try using bottled lime juice if fresh limes are not available. Thawed frozen sweet corn instead of fresh works nicely

 EP 23: Sweet & Sour Veggie Stir-Fry | File Type: video/mp4 | Duration: 06:16

Click here to view the embedded video. Sweet and Sour Veggie Stir-Fry Serves: 4 Difficulty: Easy Prep time: 10 minutes Cook time: ~15 minutes Thai-inspired stir-fry makes for a hearty meal good enough to entertain guests. Easy to prepare ahead of time, this recipe is a quick and easy meal! 2 tablespoons oil 4 shallots, sliced thinly 3 cloves garlic, minced 9 ounces Nappa cabbage, shredded 8 baby corn cobs, sliced on the diagonal 2 red bell peppers, sliced thinly 1 ¾ cups snow peas, trimmed and sliced 4 tablespoons veggie broth (optional – 8 ounces tofu, rinsed, drained and cut into ½ inch cubes) 2 tablespoons soy sauce 1 tablespoon sugar 2 tablespoons rice vinegar ½ teaspoon red pepper flakes ½ to 1 cup cilantro, chopped Heat the oil in a large skillet or wok over medium heat. Add shallots and garlic; cook and stir for a few minutes until golden brown. Add the shredded cabbage, toss and cook for 30 seconds to one minute, then add the corn cobs and repeat. Add the red peppers, snow peas and optional tofu, each time adding a single ingredient and tossing it over the heat for about 30 sec to 1 min before adding the next ingredient. Pour in the stock and soy sauce. Mix the sugar and vinegar in a small bowl, stirring until the sugar is completely dissolved, then add to the wok. Sprinkle in chili flakes and cilantro, toss to mix well and serve. Notes Mix this up anyway you want with items you have on hand! Try these substitutions: shallots – small onion, thinly sliced Nappa cabbage – ½ green cabbage, shredded Red peppers – yellow, orange peppers Snow peas – green beans Baby corn – frozen or fresh corn kernels

 EP 22: Spicy Black Bean Burgers | File Type: video/mp4 | Duration: 05:02

Click here to view the embedded video. Jamaican Spiced Black Bean Burgers Serves: 6 Difficulty: Easy Prep time: 8 minutes Cook time: ~10 minutes These burgers are so easy and taste so great, you’ll be making them for breakfast, lunch and dinner! 2 tablespoons olive oil 2 1/4 cups chopped onion 3 cloves garlic, minced 1 habanero pepper, chopped 1 1/2 tablespoons grated fresh ginger root 1 teaspoon salt 3/4 teaspoon ground allspice 3/4 teaspoon ground nutmeg 2 1/4 cups cooked (or two 14.5 oz cans) black beans, rinsed and drained 2 1/4 cups cooked long-grain white rice 2 1/2 cups dry bread crumbs 6 hamburger buns, split Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add onions and garlic; cook and stir for a few minutes. Mix in the habanero pepper and continue cooking until tender. Remove from the heat and transfer to a bowl. Pour in the beans, rice and bread crumbs. Season with ginger, salt, allspice and nutmeg. Mix thoroughly using your hands. Form into 6 patties. Heat the remaining oil in a large skillet over medium-high heat (you can use the same one). Fry the patties until golden on each side, about 10 minutes total. Serve on buns with your favorite toppings. Notes Too spicy? Try a jalepeno or even a green pepper diced very small. Substituting other types of rice would be nice. Try brown, jasmine, basmati, etc… If you don’t have any fresh ginger, try using ground, but reduce the amount by half.

 EP 21: Scookies | File Type: video/mp4 | Duration: 05:03

Click here to view the embedded video. Scookies (Scones) Serves: ~12 Difficulty: Easy Prep time: 8 minutes Cook time: ~10 minutes Who doesn’t love scones with tea? Enjoy these with jam and some Earl Grey! 2 cups all-purpose flour 3/4 cup white sugar 4 teaspoons baking powder 1/2 teaspoon salt 3/4 cup margarine 1/2 cup soy, rice, or nut milk, any variety (sweetened, vanilla, unsweetened, etc.) Preheat the oven to 400 degrees. Grease a baking sheet, or line it with parchment paper. Sift the flour, sugar, baking powder and salt into a large bowl. Cut in margarine until the mixture is the consistency of large grains of sand or cornmeal. Stir in any additional ingredients (cranberries, lemon zest/juice, poppy seeds, etc.). Gradually stir “milk” into the dry ingredients until the batter is moistened, but still thick like biscuit dough. You may not need all of the liquid. Place batter in 1/4 cup sized amounts onto the greased baking sheet or roll out the dough and cut into more traditional wedge shapes. Bake for 10 to 15 minutes in the preheated oven, until golden. Notes If you like a less muffin-like scone, reduce the liquid used in the recipe. Keep a watchful eye while baking; the undersides of these scones may burn. Lower the baking temperature to 350-375 degrees if your oven runs a bit warmer than most. Other tasty scone additions: The juice and zest of one lemon and two tablespoons poppy seeds. One teaspoon vanilla and a handful of pecans. For a super chocolaty scone, use chocolate soy milk instead of plain, add one tablespoon of cocoa powder and a handful of chocolate chips. Half a cup of blueberries (fresh or frozen). The juice and zest of one orange and a handful of dried cranberries.

 EP 20: Minestrone | File Type: video/mp4 | Duration: 05:41

Click here to view the embedded video. Easy Minestrone Serves: 4-5 Difficulty: Easy Prep time: 8 minutes Cook time: 30-40 minutes Great soup is at your fingertips! Give this recipe a try for an extremely healthy and hearty meal. 2 medium carrots, chopped 1 celery rib, thinly sliced 1 small onion, chopped 1 garlic clove, minced 2 teaspoons vegetable oil 3 cups water or veggie broth 1 can, 14.5 oz, stewed or diced tomatoes, undrained 1 can, 14.5 oz, kidney beans, drained and rinsed slightly ¾ tsp dried basil 1 cup spinach, fresh or frozen 2/3 cup cooked pasta, any shape salt and pepper to taste In a saucepan, sauté carrots, celery, onion and garlic in oil for 5 minutes. Add water/broth, tomatoes, and beans; bring to a boil. Reduce heat. Simmer, uncovered, for 20-25 minutes or until vegetables are tender. Stir in spinach, macaroni and pepper; heat through. Notes Sauté one cup chopped cabbage with the carrots, celery and onion for some added texture and fiber. Italian stewed tomatoes would add a nice layer of flavor. This soup would be great with or without the pasta; for even more fiber, try using a whole-wheat variety. If available in your area, you can try substituting edamame (green soy beans) instead of the kidney beans.

 EP 19: Apple Crisp | File Type: video/mp4 | Duration: 06:27

Click here to view the embedded video. Apple Crisp Serves: 6 Difficulty: Easy Prep time: 8 minutes Cook time: 30-40 minutes 4 cups sliced apples 1 teaspoon ground cinnamon 1/2 cup water 1 cup white sugar 1/2 cup vegan margarine 3/4 cup all-purpose flour 1/2 cup oats (optional) Preheat oven to 350 degrees F (175 degrees C). Grease an 8×8 inch baking dish. Place apples in prepared dish. Sprinkle with cinnamon. Pour water over all. In a bowl, cream together sugar and butter. Blend in flour. Sprinkle mixture evenly over apples. Bake in preheated oven 30 to 40 minutes, until apples are tender and crust is golden. Notes: You can use apple pie spice or a touch of nutmeg for flavor. You can make individual servings by splitting up the ingredients into ramekins; just bake for about 25 minutes. Try adding raisins or dried cranberries to the apples for more sweetness and texture. If you like nuts, try adding some chopped walnuts or almonds to the topping.

 EP 18: Aloo Phujia | File Type: video/mp4 | Duration: 06:10

Click here to view the embedded video. Aloo Phujia Serves: 4 Difficulty: Easy Prep time: 8 minutes Cook time: ~25 minutes Indian food at home couldn’t be easier. This dish has a nice spicy kick! 1 onion, chopped 1 tbs vegetable oil 1 pound potatoes, peeled and cubed 1 teaspoon salt 1/2 teaspoon cayenne pepper 1 teaspoon ground turmeric 1 teaspoon ground cumin 2 tomatoes, chopped Lightly brown onion in oil in a skillet over medium-high heat. Stir in salt, cayenne, turmeric and cumin. Add potatoes and cook 10 minutes stirring occasionally. Add tomatoes, cover pan and cook until potatoes are soft, about 10 minutes. Notes Adjust the spices to your level of flavor/heat. Precooking the potatoes for a few minutes in the microwave or dicing them smaller may help speed the cooking process. Tastes great with a side of rice or served with a tortilla or pita. Add chopped green or red pepper for an extra layer of flavor.

 EP 17: Bruschetta | File Type: video/mp4 | Duration: 05:27

Click here to view the embedded video. Bruschetta Serves: 2-4 Difficulty: Easy Prep time: 5 minutes Appetizer or snack? You decide! 2-4 slices of crusty bread, toasted 1 tomato (or two roma tomatoes) chopped 4 leaves fresh basil, chopped 2 tsp olive oil 1 clove garlic salt and pepper to taste Cut garlic clove in half and rub on the lightly toasted bread. Mix tomato, basil, olive oil, salt and pepper together and spoon onto bread. Enjoy!

 EP 16: Portobello Burgers | File Type: video/mp4 | Duration: 04:47

Click here to view the embedded video. Portobello Burgers Serves: 4 Difficulty: Easy Prep time: ~20 minutes Cook time: ~20 minutes Sometimes you feel like something other than soy. This twist on the usual proves itself to be tasty and filling. 4 portobello mushroom caps 1/4 cup balsamic vinegar 2 tablespoons olive oil 1 teaspoon dried basil 1 teaspoon dried oregano 1 tablespoon minced garlic salt and pepper to taste Place the mushroom caps, smooth side up, in a shallow dish. In a small bowl, whisk together vinegar, oil, basil, oregano, garlic, salt, and pepper. Pour over the mushrooms. Let stand at room temperature for 15 minutes or so, turning twice. Preheat grill for medium-high heat. Brush grate with oil. Place mushrooms on the grill, reserving marinade for basting. Grill for 5 to 8 minutes on each side, or until tender. Brush with marinade frequently.

 EP 15: Pico de Gallo | File Type: video/mp4 | Duration: 07:23

Click here to view the embedded video. Pico de Gallo Serves: 6-8 Difficulty: Easy Prep time: 5-8 minutes Chips and dips! 1 medium onion, diced 1 large tomato (or 3-4 Roma tomatoes), diced 1 rib celery, diced small 1 jalapeño, diced small (adjust depending on desired heat level) ¼ cup chopped cilantro juice of one lime (or 3-4 key limes) 1 tsp salt (or to taste) Combine all ingredients and enjoy! Notes: Add a few spoonfuls to freshly mashed avocado for delicious guacamole.

 EP 14: Ratatouille | File Type: video/mp4 | Duration: 08:13

Click here to view the embedded video. Ratatouille Serves: 4 Difficulty: Easy Prep time: 5-8 minutes Cook time: ~20 minutes This French classic is easier than you might think! Add your favorite veggies for a great dinner served over rice, couscous or with pasta on the side. 1 tbsp olive oil 2 tbsp minced garlic 1 large yellow onion, diced 1/2 tbsp tomato paste 1/3 cup veggie broth 1 eggplant, diced 1 medium zucchini, diced 1 green pepper, diced 1/2 cup quartered mushrooms 1 can chopped tomatoes (or 1 cup diced tomatoes, peeled and seeded) 2 tbs chopped parsley 2 tbs chopped basil salt and pepper to taste Heat olive oil in a skillet over medium heat. Add garlic and sauté about 1 minute. Add the onions and sauté until translucent, 4-5 minutes. Add the tomato paste and cook over medium heat until it darkens and give off a sweet aroma, about 1 minute. Add broth and stir, deglazing the pan (scraping up any browned bits from the bottom of the pan). Add the eggplant, zucchini, mushrooms and green pepper and simmer until the veggies are tender but not falling apart, 10-12 mins. Stir in the tomatoes and continue to simmer until the tomatoes are heated through, about 2-3 mins. Add the parsley and basil; season with salt and pepper to taste. Serve. Notes: You can try using cooking wine or dry sherry to deglaze the pan. Dried herbs can be substituted (~1 tsp each), but add them with the veggies instead of at the end of the recipe to allow the flavors to develop.

 EP 13: Zucchini Nut Muffins | File Type: video/mp4 | Duration: 06:12

Click here to view the embedded video. Zucchini Nut Muffins Serves: ~12 Difficulty: Easy Prep time: 10 minutes Cook time: 30 minutes This healthy twist on zucchini bread makes for a sweet treat. Grab and go in the morning to keep you satisfied ‘til lunch! 1 cup whole wheat flour 1 cup unbleached white flour 1/4 tsp salt 2 tsp baking powder 1/2 cup currants or coarsley chopped dried cherries 1 1/2 cups grated zucchini 1/2 cup chopped walnuts 1 tsp ground cinnamon 3/4 cup vanilla soymilk (or almond or rice) 1 tbsp apple cider vinegar 1/4 cup oil 1/3 cup maple syrup 1/2 cup apple sauce Preheat oven to 375. Mix first eight ingredients together in a medium mixing bowl. Combine soymilk and vinegar, and let sit for 5 minutes. Add the oil, apple sauce, and maple syrup to the soymilk/vinegar mixture and mix well. Combine with dry ingredients and stir until batter is smooth. Lightly oil a 12-section muffin tin. Spoon the batter into the muffin sections and bake for 30 minutes until golden brown. Remove and allow to cool. Notes: Substitute different types of nuts and dried berries to suit your needs/tastes. Tastes great with vegan margarine and jam. No zucchini? Grated carrots might be a good change!

 EP 12: Kitchen Sink Burritos | File Type: video/x-m4v | Duration: 06:19

Click here to view the embedded video. Kitchen Sink Burritos Serves: ~4 Difficulty: Easy Prep time: 10 minutes Cook time: 10 minutes Who doesn’t like burritos? Why go out when you can make them at home in less time with stuff you’ve got lying around! 2 tsp olive oil 2 russet or 6 Yukon gold potatoes 1 small to medium-sized onion, medium dice 1 green pepper, medium dice 1 can (15 oz) black beans (with or without spices) 1 tsp ground cumin ½ tsp chili powder salt and pepper to taste Bake or microwave the potatoes until they are almost tender. When cool enough to touch, cut the potatoes into a medium dice. Heat the olive oil in a large saucepan over medium heat. Add the onions and green peppers; saute until tender, about 5 minutes. Stir in potatoes and cook to desired tenderness. Season with cumin, chili powder, salt, and pepper. Add the black beans and cook until heated through. Serve on a warmed tortilla or with chips. Notes: Get creative! Add frozen corn or spinach; chop up zucchini and sauté with the onions and peppers. Cook up any leftover veggies with the onions. Add garlic or cayenne pepper for an extra kick. This is good with or without the potatoes. Add vegan cheese, lettuce and tomatoes as toppings. Try this recipe with leftover rice (you know you have some from that Thai food takeout).

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