Vegan 101 Cooking Demo

I love introducing people to vegan food. Whenever I give library presentations, I never know who will show up or what their interest will be. Sometimes people a curious but cautious, sometimes people are already vegan, and sometimes they just come for the free food! But nearly always, everyone leaves pleasantly surprised realizing how delicious and easy it is to make.

That was the case this afternoon when I gave a food demo at Canton Public Library. It was a full house with about 30 people, about half of whom identified themselves as either newly vegan or semi-vegan. There was even a whole vegan family with three young kids!

I made one of my favorite recipes for this time of year:  Spring Quinoa Salad with Asparagus, Pistachios, and Dijon Vinaigrette. I talked about the health benefits of antioxidants and anti-inflammatory foods, where to get protein on a vegan diet (hint: quinoa is a complete protein!), and how to prepare food that has a balance of color, taste, and texture.

Everyone appreciated the step by step instruction and explanation of how to cook the perfect pot of quinoa. And of course, they loved getting samples of the finish recipe!

It's a colorful salad which is perfectly fine served straight from a bowl. But, because I like to get creative, I demonstrated how to serve for a party dressed up with a scallions, chopped pistachios, and edible pansies for garnish. It was almost too pretty to dig in!

As always, if you know a school, library, or organization that would enjoy having me give a presentation, please contact me to schedule a speaking engagement. I'm happy to help make eating vegan easy for you!

CT Vegetarian Fest Recap

What an exciting weekend!  I am so happy to have been a part of the first Connecticut Vegetarian & Healthy Living Festival hosted at the CT Convention Center in Hartford this weekend.  Thank you to all who attended, volunteers who ensured everything ran smoothly (and for tracking down that elusive food processor!), vendors and non-profits who showcased amazing products and services, provided musical entertainment, and who screened the  brilliant documentary Vegucated.  It was a fabulous opportunity to connect with others of like-mind, and perhaps even open some minds (and hearts!) to the benefits of vegetarianism.

I've read anecdotal reports that approximately 5,000 people attended the event... in Hartford!  And not even for a UCONN game!!  Great job publicizing and spreading the word in advance!  In addition, hundreds of bags of canned goods were collected for organizations such as Food Not Bombs and the Connecticut Food Bank.  I hope someone enjoys the canned mango I donated!

I had a great time giving my presentation, "Waking the Taste Buds:  Foods of Spring."  It was a tough slot since Chef AJ and Ellen Jaffee Jones (Vegan on $4 a Day) were also presenting at the same time.  Decisions, decisions.  I was glad to see about 35 people huddled in close to hear me talk about healthy spring foods like asparagus, radishes, and quinoa.

I think the Asparagus, Radish, and Quinoa Salad with Dijon Vinaigrette, Pistachios and Herb Oil was a hit!

Here's some of the nice feedback I received:

"The class was extremely informative.  Mary was very kind and entertaining, and the quinoa salad was simple and delicious!  I will be going home to make some!  This class was sure a highlight."

" I enjoyed learning about the health benefits of some of the ingredients like asparagus.  Mary was very nice.  Thanks for the class!"

"Delicious recipe.  Easy to make.  Great idea to take along for upcoming cookouts, picnics, etc.  Informative nutrition information."

"Great recipe!  Very knowledgeable, personable presenter." 

[special thanks to:  Michael for photos, my cooking assistants Devin & Jessica, Carol for the good mood (ring), and my awesome mom, the roadie, editor, head cooking assistant, and everything else!!] 

yay - microphone!  wish I had my guitar!

nice crowd! 

 mixing the vinaigrette

here's the herb oil in progress 

getting it all lined up and ready to go

my mom doing her thing 

leftovers work really well in zucchini boats!

Waking the Tastebuds: Foods of Spring

I've been preparing all day today for my presentation this weekend at the first annual Vegetarian and Healthy Living Festival at the Connecticut Convention Center, and all I can think about is asparagus!  It's one of my favorite vegetables because it has that elegant, chi chi look, and yet it's so easy to prepare.  Just a quick dunk in a pot of boiling water, then a rinse of ice cold water and it's done.

I'm going to be demonstrating how to make a quick and easy salad with it along with a more common spring veggie, the radish.  These are like the yin and yang of the vegetable world:  One is prized and classy, while the other is more like the uncouth cousin nobody likes having around.  And yet, somehow, they come together in perfect familial harmony in the recipe I will be demonstrating on Sunday:  Asparagus, Radish and Quinoa Salad with Dijon Dressing, Chives, and Pistachios.

This is the same recipe I prepared for the "Planting a Chef's Garden" presentation I did last week, but it was such a hit that I decided to reprise it this weekend.  Plus, this will be a chance for those who weren't able to attend last week to get a taste.  It's so easy to make.

I hope you can stop by, say hello, and try a sample.  I'll also have cookbooks and aprons for sale - wheeeee!!

Planting a Chef's Garden

It's been a busy week here at Well on Wheels headquarters.  On Wednesday I did a presentation called "Powered by Plants:  Healthy Whole Foods for the 21st Century Athlete" at New Milford Public Library. Even though there weren't many traditional athletes in attendance, all of the feedback afterward indicated that the nutrition information I provided was very helpful for the layperson considering a plant-based diet. Two people even commented that I've inspired them to try going vegan right away!  Woo!  That's always nice to hear.

The next day I was in Orange, CT giving a presentation called "Planting the Chef's Garden."  This was a fun one since I did a mini cooking demo of my new favorite spring vegetable salad, Quinoa with Asparagus, Radish, Pistachios, and Dijon Vinaigrette.  I also accompanied this with some clover sprouts drizzled with parsley and oregano oil and garnished with pretty little pansies from my garden.  Attendees also left with their very own pea seedling which I started last week.  It's so exciting to see them sprouting!

Here's an excerpt from another happy attendee:

Just wanted to say how much we enjoyed your session last
night at the Case Library in Orange. I just made the quinoa salad
that you had and my husband tasted it and loved it too. What a treat!!! 

NBC30 Health & Wellness Fest Recap

This year's Health & Wellness Festival at the Connecticut Convention Center was even better than years past.  Maybe it was the weather.  Maybe it was the schedule of events.  Or maybe it was the excellent coordination by NBC's community intern, Natalie, who helped make it run so smoothly.  All in all, I'm happy with the positive response my cooking demonstration received.

About 20 people were in the audience at the start of my presentation, then by the time I was ready to serve samples, I think about 50 more people came swarming in. 

It was a chilly fall day and the topic of my presentation was "Vegan Comfort Food," so I decided to make a Gingered Winter Vegetable Bique with Spiced Pepitas.  Each bowl contained a heaping serving of butternut squash, parsnip, sweet potato, carrot, and onion - all vegetables that make you feel strong and grounded for the cold months ahead.  To add another warming element, I squeezed in a few chunks of ginger and its juice. 

The soup was topped with pumpkin seeds that I toasted lightly and tossed with chili powder and cinnamon.  The spicy crunch was a nice contrast to the sweet and smooth soup.  Thank you to all who attended and assisted in the event (especially mom & dad!!).

NBC30 Health & Wellness Festival

I'll be giving a gluten-free vegan cooking demonstration at the Connecticut Convention Center as part of the NBC 30 Health and Wellness Festival.  This year's presentation will be perfect for a chilly autumn afternoon:  Winter Vegetable Bisque with Spiced Pepitas.  It's savory and sweet with a luscious combination of root vegetables (carrot, parsnip, sweet potato) and butternut squash, pureed together with soy milk.

The soup is topped with green onions and pumpkin seeds are toasted with the warming spices of chili powder and cinnamon.  The contrast of spicy and sweet is highly addictive!

Stop by at 4:00 to learn the recipe, purchase cookbooks, and enjoy some free samples!

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World Vegetarian Day Cooking Demo

On Friday, October 1, I gave a gluten-free vegan cooking demonstration to a group of employees of Yale's Child Life Center at the Killam's Point conference center.  Coincidentally, it was also World Vegetarian Day, which was the perfect occasion to introduce many of those attending to the benefits of a vegan diet.

I couldn't imagine a more lovely setting that, even on a gloomy, rainy day included panoramic ocean views out the windows which were conveniently in my line of vision as I gave my presentation.  I think this, in part, inspired such a delicious meal. 

It all started in the kitchen where I prepped veggies along a length of countertop that also shared that spectacular view.  I think everyone would enjoy cooking if they gazed upon these sweeping ocean vistas from their kitchen window.  And it must also bring that much more pleasure in eating as well.

From the oceanside table I prepared a cool weather lunch of Three Sisters Stew with Polenta and Pumpkin Seed Pesto, and Mixed Greens tossed with Dijon Vinaigrette and Spiced Pepitas. 

At the start of the day temperatures hovered around 70 degrees, but as the wind and sea churned out the remains of Hurricane Nicole, a cold front descended upon out little oceanside retreat and the air had chilled by at least 10 degrees.  By then, the stew was quite satisfying.

For dessert I made the gluten-free vegan interpretation of my grandma's Lithuanian apple cake.  Although it was a little moist and crumbly from the heat and humidity, the taste was definitively autumn.  A perfect ending to a perfect day, and one of my favorite teaching experiences to date. 

A message from me to the operators of Killam's Point:  If you'd like to hire a live-in chef to accommodate guests with healthy and delicious gourmet vegan food, give me a call!

 



NBC 30 Health & Wellness Festival

I had a great time yesterday at the NBC 30 Health & Wellness Festival. This was my second year making vegan food on their cooking stage, which meant I was a little more relaxed and could goof around with the audience. It helped that my parents were there lending their support, too. :)

I made one of my favorite recipes, a Winter Vegetable Bisque, with butternut squash, sweet potato, carrot, parsnip and leeks, all cooked to perfection and pureed until smooth in my can't-live-without Vita-Mix. The secret ingredient was Mellow White Miso by Westbrae Natural, which gave the base a slightly sweet and savory balance.

It was good to see so many people interested in learning about vegan food. I think there were about 15 people gathered around during the demo, and then a huge swarm of about 30 more people came from out of nowhere to line up for a free sample. Everyone seemed pleasantly surprised by the taste.

I topped off the soup with Spiced Pepitas made by sauteing raw pumpkin seeds in a pan with a little Earth Balance margarine, chili powder and sea salt until they were lightly browned and popping. The slightly spicy toasted seeds contrast really nicely with the smooth and creamy sweetness of the bisque. Plus, I think that's one of my favorite snacks.

Perfect for a rainy autumn afternoon.

Edgewood Park Farmer's Market

I had fun this morning meeting my neighbors in Westville at the Edgewood Park Farmers Market. This is one of 6 markets organized by CitySeed around the city of New Haven. It's one of the many things I love about living here!

Because my garden is overflowing with yellow squash, I decided to make a modified version of Ratatouille. The Yellow Squash, Zucchini and Basil were from my garden; the onion, garlic and diced tomatoes were from the grocery store.

I did a little pre-cooking of the squash at home since my cannister of butane was running low and I didn't want to run out midway through the recipe. So, at the market, I sauteed the onion and garlic in olive oil, which drew plenty of patrons with a good sense of smell over to the table.

Then I added the fresh basil, diced tomatoes and a little sea salt and fresh cracked black pepper. Once that thickened, I added the squash and cooked it for a couple minutes more. The consensus was: delish!!

Beautiful weather + nice people + an abundance of organic veggies = Perfect Summer Day