Vegan Cooking Lesson

I love love LOVE experiences like these! It's so wonderful when we cook together and share delicious food! 

I was asked to put together a Mexican themed menu for a Mother's Day celebration. This morphed into a cooking lesson since my client wanted to learn how to prepare the food along with her niece.  

It was such a pleasure to cook with a budding young chef who was very interested in learning and share some chef's secrets that I hope will make cooking a fun adventure. 

Here's what my client had to say:

"We had such an amazing, fun, educational and delicious day with personal instruction by vegan personal chef Mary Lawrence of Well on Wheels! 

Abby and I had so much fun in Mary’s cooking lesson. Abby is a serious Sous Chef!! 😊

We celebrated an early Mother’s Day Compassion Feast with an awesome Mexican flare, that coincidentally just happened to fall on Cinco de Mayo weekend. Vegan black bean and zucchini enchiladas, tostadas, Mexican rice, fresh guacamole, fresh salsa and cashew nut cheese." 

This was also such a great example of vegan activism since my client is the only vegan in her family and is interested in getting everyone interested in learning more about a plant-based diet. Delicious food helps make that happen!

If you'd like to learn more, contact me to schedule your personal, customized cooking lesson!
  

High Energy Vegan Cooking Lesson

One of the things I enjoy most about being a chef is getting to teach people how to make delicious vegan food at home.  Not only is it a privilege to share awesome recipes and expand someone's repertoire, but I get to chat with my clients and have a good time in the process.  Such was the case this week when I had a second cooking lesson with a client who is trying to incorporate more raw foods into her diet.  She is eating healthier and already seeing some positive results:  more energy, excitement about cooking new foods, and even a family that is willing to try her creations (and enjoy eating them, too!).

For this lesson we did a raw twist on Mexican by making "refried beans" from sunflower seeds.  The sunflower seeds are soaked, drained, then rinsed and pulsed together in a food processor with carrot, onion, garlic, olive oil and spices.  It comes together as a sort of pate that serves as a filling in a Romaine lettuce leaf (our "taco").   This was topped by a luscious mango salsa and fresh cilantro.

The leaf can also be rolled burrito style and topped with the salsa.  While the presentation is lovely either way, I kinda like the hands-on action of picking up that great big lettuce leaf taco.

Next, we made Quinoa and Black Bean Stuffed Baked Zucchini with Roasted Red Pepper Coulis.  I can't say enough about that sauce.  It's luscious, rich, flavorful, and so easy to make.  Plus it makes a really nice heart on the plate, perfect for Valentine's Day.

We also made Cornmeal Crusted Tofu Cutlets, which are reminiscent of KFC, though I didn't steal Colonel Sanders' secret recipe.  This one's probably a little healthier anyway!  The cornmeal combined with nutritional yeast and a few spices provides a flavorful crunch on the outside, and the tofu inside stays moist.  It's a nice accompaniment to the other recipes we prepared in this lesson.  Or, as is the case with my client, it can be used as a meat substitute when everyone else is eating chicken and you don't want to prepare a completely separate vegan dinner for yourself.  It also works great as a sandwich filling,  or cut up as a topping for a salad.

All of these recipes combined are high in protein and fiber, yet low in fat and calories since we used very little oil.  This is the perfect menu for high energy living!

Kitchen Challenge

In my 6 years as a private vegan chef and cooking instructor, I think last night I faced my greatest challenge ever. All of the ingredients were present to create a recipe for disaster:  a kitchen with no lighting or countertops, a limited pantry, and a lonely little stove.  And yet, somehow, some magical alchemy occurred and a delicious meal resulted.  It helped that my student had a sense of humor about the situation and was happy to have some guidance.

For anyone who thinks you need granite this and stainless steel that and every fancy whirring gadget from the Williams-Sonoma catalogue before you can learn to cook vegan, last night's lesson would prove otherwise.  What is most important is a willingness to experiment with new flavor combinations, tastes and textures, and also the ability to be accepting of what you have and where you are in the journey.  If there's anything holding you back, it's all in your mind.

Still, it was indeed a challenge, so we kept the Menu basic and uncomplicated:  Romaine Lettuce Salad with Granny Smith Apple, Pecans and Dried Cranberries Tossed with Balsamic Vinaigrette; Oven-Roasted Brussels Sprouts; and Quinoa with Toasted Almonds.  Light, energizing, and grounding.  And perfect for a Tapas party!

So my advice for all budding vegans out there is:  keep it simple.  Focus on your favorite vegetables and flavors and build a menu around them.  Or just pick one.  In this case, it was Brussels Sprouts.  When they're roasted in the oven with a dressing of balsamic vinegar and olive oil, they develop a rich, caramelized sweetness.  We used the same dressing to toss with our salad, which also simplified the menu.  To balance out the sweet tanginess, I thought quinoa with toasted almonds would add some depth and richness.

Planning out the time for each recipe and choreographing each step to allow for multi-tasking is my second piece of advice.  The quinoa cooked in the same amount of time as the Brussels Sprouts, and as they cooked we prepared the salad, so everything came together at once.  In about a half an hour, dinner was on the table.

Any challenge can be overcome with a little creativity.  And if you have some challenges of your own that have been holding you back, I hope you'll see them in a new light - not as limitations, but as rungs in a ladder that will take you to higher places.

Cooking Lesson

Yesterday I was pleased to give a cooking lesson to someone celebrating his one-year vegan anniversary. Hooray!  And congratulations!  It's always fun cooking with someone who considers this new way of eating an adventure and is eager to learn more.

He decided on some recipes that could be incorporated into his weekly repertoire that were quick, easy, and versatile.   One such standard is Veggie Fried Rice with Tofu.  In this recipe, I explained how to bake the tofu first so it wouldn't fall apart during the sauteeing process.  Any veggies can be used, but we chose the complimentary broccoli and carrot combo.

Since he wanted to learn how to make some tempeh recipes, I shared two of my favorites.  The first is Pan-fried "Fish Cakes" with Remoulade.  I think they're awesome, and I've been told they're even better than the real thing since they're not as rich and heavy.  As an added bonus, since the ingredients are safe to eat uncooked, the crumbled mixture makes a pretty decent substitute for tuna salad.

Another tempeh recipe we did was Tempeh and Broccoli with Indonesian Peanut Sauce and Rice Noodles.  This can be eaten hot or cold, and it's really easy to assemble.  The sauce can be used on noodles, or even as a dipping sauce for dumplings or summer rolls.  I love the sweet and spicy flavors  combined with the velvety creaminess of the peanut butter.

I was told all of these recipes came out delicious... and the only trouble was resisting the temptation to eat them all in one sitting, because they needed to make it to work the next day.  I wonder what the co-workers comments were like when they saw these creations!

Mia's Mexican Fiesta

What a way to spend a birthday!  Mia Flowers and 12 of her very best friends gathered together Saturday afternoon for a cooking lesson to celebrate her 9th birthday.

The afternoon began with all the kids sequestered in the family room decorating their chef hats and aprons.  Nice job everyone!

Then we headed to the kitchen for some cooking.

The theme of the party was a Mexican Fiesta, which was perfect for the rainbow of colorful fruits and veggies we were about to prepare.  And there was one little guy particularly happy about spicy food!

The recipes included Really Good Salsa, Make Your Own Tacos & Burritos, and Fresh Fruit Tart with Nut Crust.  Everyone enjoyed creating their own little fruit tart masterpieces from bananas, kiwis, strawberries, blueberries. 

Then we followed with some home made tacos.  It was a fiesta filled with fun, good food and friends.

Happy Birthday Mia!!

Woodbridge Public Library

This week I did my third cooking demonstration at the Woodbridge Public Library. The theme: Vegan Apps. Dips and Hors D'ouvres for the Holidays. This is probably my favorite thing to make, since each little appetizer is like a work of art. The key is always remembering to balance color, taste, and texture.

For appetizers, the flavors are always bold.... salty, sweet, spicy, sour, savory, and bitter. For these recipes I used olives and capers for the saltiness, red peppers for the sweetness, plus various herbs and spices for the remaining flavors.

In one hour we made three recipes: Vegan Caviar (Olive Tapenade), Red Pepper and Sundried Tomato Compote, and Artichoke Cream Cheese. Then, they were combined in different ways to make four distinct appetizers. They're so quick, easy, and versatile that you can easily throw together a party spread in less than an hour if you needed. And these look absolutely lovely for the holidays. Below are Endive Boats with Artichoke Cream Cheese and Red Pepper Compote.

They work great for a first course, or could even stand alone for light finger food at an "eat and mingle" party. Enjoy!

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.

Raw Food Lesson

This week's raw request was for another savory nut pate. I did some research and discovered several recipes for mock salmon pate as well as crab cakes, both of which looked delicious. I combined some elements, tweaked the measurements, and ultimately came up with a version that worked really well without garlic, onion or peppery spices for my client. The mock salmon patties are topped with a raw Gomasio made from white and black sesame seeds, Dulse flakes, and sea salt, which gives them a crunch reminiscent of that deep-fried coating of crab cakes.

And of course, you have to have tartar sauce when it comes to fried seafood patties, right? So I did a little more research and found an excellent recipe for creamy dill sauce by Cherie Soria that's made with soaked cashews and lemon juice. I also tweaked it a bit to suit the needs of my client, but we were both pleased with the results. Nothing beats the aroma of fresh dill!

For dessert, we needed to prepare something for a few "regular" people who are new to raw food. I decided that my fresh fruit tart with date nut crust would be the perfect solution. It's something everyone loves, and it looks so beautiful. In the center are some lovely little wild blueberries, and blackberries garnish the perimeter.

I hope dinner was a success!

Vegan Cooking Lesson

I had a request for a cooking lesson from a recent CHIP (Coronary Health Improvement Project) graduate. The lesson was a graduation gift from friends for her completion of the 26-hour educational program which addresses lifestyle factors that contribute to heart disease. Because CHIP recommends following a plant-based diet, she was ready to start cooking. And I was happy to help make it easy and delicious!

We started the meal with a "Sea"sar Salad made with Romaine Lettuce, Pear, Avocado and a Tahini Dulse Dressing. Creamy and crisp, savory and sweet, the textures complemented each other as well as the flavors.

Since my student is a fan of Indian food (as am I!), our entree was a dairy-free take on the traditional Saag Paneer made with Tofu instead of cheese, accompanied by a Curried Chickpea and Quinoa Pilaf. This high-protein, low-fat meal was quite filling.

For dessert, we enjoyed a luscious Red, White and Blue Tapioca Parfait made with sweet and plump strawberries and blueberries.

I am happy to have participated in this journey to healthy eating!

Cooking with Nora

Today I spent the morning cooking in a peaceful home overlooking marshland near Hammonasset State Park in Madison. There's nothing more pleasant than enjoying ocean breezes and the sound of birds chirping while making guacamole.

I am happy to be working with a client who is transitioning to a healthier lifestyle and looking for quick and easy meals to prepare for one person. We created a simple menu of recipes that are a snap to prepare, versatile, and delicious as leftovers. That included a stir-fry with sesame tofu, broccoli, savoy cabbage and carrots; black bean and garnet yam enchiladas; fresh salsa and guacamole. And it made a pretty good feast for lunch, too!

For anyone who loves avocados, this recipe for guacamole is sure to please. There's nothing fancy about it - just straightforward creamy goodness. If you want to get a little crazy, try adding some chopped tomato or a few cilantro leaves.

The key is to get avocados at their peak ripeness: soft but not squishy, with dark skin that holds its shape when pressed. Then, get a fork and mash away. This is really the perfect remedy after a long day at work.

Guacamole (serves 2-4)
2 avocados, pitted and peeled
1 Tbl lime juice
¼ tsp sea salt
1 clove garlic, minced
¼ tsp cumin

Mash the avocados in a bowl with a fork, then combine with the remaining ingredients. Sprinkle lime juice over the top to prevent browning. Serve with corn chips and fresh salsa.