Very Vegan New Year Cooking Class

I had a great time cooking up a three-course gourmet vegan dinner at The Weekend Kitchen in Essex, CT this weekend. We wined and dined in a gorgeous 18th century inspired farmhouse kitchen and prepared a delicious menu of fresh, seasonal ingredients.

This class provided hands-on instruction on  how to create whole food plant-based recipes perfect for entertaining guests or eating on a daily basis. 

Students learned techniques for balancing color, taste, and texture, maximizing nutrition by using fresh, seasonal ingredients, and incorporating foods high in antioxidants and phytonutrients into their cooking repertoire. 

We created eight recipes from my new cookbook, Eat Vegan with Me. These quick and easy recipes taste as good as they make you feel! 

We started with an appetizer of Endive Leaves with Vegan Caviar and Cashew Crema. This savory start whetted appetites for the meal to follow.

The entree included a Pecan Crusted Tempeh that was marinated in a seasoned tamari and tomato paste sauce, then dipped in a gluten free breading of crushed pecans, nutritional yeast, corn starch, and other ingredients. 

 

This was served on a bed of mashed root vegetables, coconut roasted asparagus, and a savory crimini mushroom gravy. 

We finished our meal with gluten free Dirty Blondies made with coconut, chopped pecans, and chocolate chips. The secret ingredients were Great Northern Beans and oatmeal pureed into the batter to create a rich, dense texture.  The dessert was not only delicious, but heart healthy as well. 

The Dirty Blondies were plated with a cinnamon spiced Maple Pumpkin Butter Sauce that added a bright contrast to the dessert. 

Afterward, we sat down at the long farmhouse table to enjoy the meal we had prepared together. Thank you to Nancy, owner of The Weekend Kitchen, and to everyone for attending this fun class! Happy Vegan New Year! 

Vegan Resolution presentation

Yesterday I had the pleasure of speaking before a group of about 50 people who had come to learn about how to be a healthy vegan.  The theme of the presentation was "Vegan Resolutions," for anyone who had made a New year's resolution to go vegan.  I was happy to learn that almost half the audience were vegan and the rest were, as I like to call them, "pre-vegans" - those who came because they were curious, but not yet ready to commit to making a change.

There was interest right from the moment people walked through the door and saw a beautiful array of vegan snacks out on a table generously provided by the Unitarian Universalist Society's sustainable living committee for them to sample.  Conversation was lively and everyone was primed to learn more about how to make these delicious foods just from plant-based sources.

It comes as second nature to me now, having been vegan for nearly 20 years, but I remember one of the first vegan meals I ever ate at a restaurant and being shocked that you could make ravioli with a béchamel sauce without using any butter or cheese!

 

I imagine there were many people in attendance here who had the same reaction when eating a layered bean dip topped with melty gooey Daiya cheddar and decadent chocolate brownies.

I shared information about obtaining maximum nutrition on a vegan diet including where to get your protein, iron, and calcium, stocking your pantry with superfoods, and overcoming obstacles to making the vegan transition.  For more information and individualized recommendations, I offer a Vegan Wellness Jumpstart and nutrition coaching services.  Contact me for details!
  

Recipe: Spiced Raw Vegan Wraps with Sweet Onion Dressing

I'm really excited to announce a new feature of this Blog with guest blogger and recipe creator, Kayleigh Walsh.  She is a talented and artistic young chef who enjoys experimenting with vegan foods and will be here sharing some of her delicious creations with you lucky readers.  Today she will be treating us to an amazing spiced raw wrap with a savory filling.  Enjoy!

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Hi everyone! My name is Kayleigh Walsh and I am a raw vegan from West Hartford, Connecticut. I am passionate about fresh fruits and vegetables that keep my body energetic and thriving. Mary has asked me to write for her blog, so I will be posting recipes and health tips regularly. I am eager to share my creative recipes and vegan advice with you all! 

This week, I am sharing my Spiced Raw Vegan Wraps with a Sweet Onion Dressing. This is one of my favorite raw dishes because it is quite reminiscent of a traditional sandwich. Its hearty combination of flavors and textures provide a satisfying burst of flavor in every bite. This is the perfect choice if you are looking for a healthy raw vegan meal that isn’t as daunting as a gigantic salad. It’s also a great alternative for anyone in search of a gluten-free or dairy-free wrap. Hope you enjoy these tasty sandwiches! 

Spiced Wrap Ingredients (makes 4 servings)

 12 Medjool dates, pitted 

 1/3 cup white chia seeds

 3 tbsp. milled flax seeds

 3 cups water

 1⁄2 tsp cinnamon

 1⁄4 tsp cumin

 1⁄2 tsp ground cayenne pepper

This wrap may seem like it would turn out super sweet due to its base of Medjool dates, but surprisingly, the spices give it more of a warming savory flavor. Mix all the ingredients in a high speed blender. Pour into the center of four parchment paper sheets or Teflex sheets that have been laid over your dehydrator trays. After pouring, tilt the dehydrator trays in circular motions until you reach the desired thickness. These wraps do not shrink much, so no need to worry about making them super thick or large. 

Dehydrate at 110°F for about eight hours. The dehydration time will vary based on the size of your wraps and the humidity of your house. The wraps are done when the centers are completely dry and won’t stick to sheet when peeled off. No flipping is necessary.  

When ready, gently peel back each wrap from the sheets. Use immediately or store in a Ziploc plastic bag, making sure to release any excess air.

Sweet Onion Dressing Ingredients

 3 tbsp. apple cider vinegar

 1/3 cup golden raisins

 1 1⁄2 cups celery (use mostly light parts near base)

 1⁄2 tbsp. Italian blend spices (I used Frontier All-Purpose Seasoning Blend)

 3 tbsp. raw hulled hemp seeds

 1⁄4 cup Vidalia onions, chopped

 2 tbsp. water

Mix all ingredients in a high speed blender. I recommend the NutriBullet for sauces and dressings like this one. Optional: Top with scallions and more dried spices. This dressing can be used inside your wraps and/or as a dipping sauce.

Next, add any toppings of your choice inside your wraps. I used kale, tomatoes, carrots, and sprouts. 

Finally, tuck one edge of your wrap over the toppings, and roll up the rest. Cut through the center at an angle. Aaaaand that’s a wrap! (Too cheesy? Lol) 

I hope you enjoy these filling wraps. They are awesome for lunch or dinner. Make sure to share this recipe with your friends and family. Have a wonderful day!

(This wrap was inspired by TannyRaw. Check out her YouTube channel at www.youtube.com/user/TANNYRAW for more delicious recipes.) 

Intro to a WFPB Diet Class

Today I'll be hosting an Introduction to a Whole Foods Plant Based Diet class at Well on Wheels.  It's the perfect first step toward making the transition to a healthy lifestyle for you, the animals, and the planet.  The class will teach the basics of a whole foods plant based diet including how to achieve maximum vegan nutrition, food substitutions, stocking your pantry, and the principles of creating culinary balance through color, taste and texture. 

Handouts with nutrition guidelines, sample meal plan, recipes and a resource list plus lunch made with superfoods will be provided.  The all-inclusive price for this class is a mere $25!

MENU

• Pomegranate, Banana, Coconut and Pineapple Superfoods Smoothie
• Chipotle Smoked Lentils with Cashew Sour Cream and Fresh Herbs
• Date Nut Truffles with Hemp Seeds, Goji Berries and Cacao Dust
  
  
  More information can be found here.  

Recipe: Raw Pizza Pate

What's a girl to do when her neighbor hands her a big bunch of lettuce and green onions fresh from his garden?  Make a salad, of course!  But more importantly, top it with something super tasty and fresh.

My inspiration was what's in abundance in my own garden:  oregano.  This perennial herb has been spreading like a weed, and it seems that the more I use the more it grows.  This does not upset me because I've been enjoying plenty of pesto made from it and tossed with pasta and veggies or even as a salad dressing.

I made a modified version of oregano oil which is how I lightly dressed these gorgeous tender leaves. Simply pulse together in your food processor a huge bunch of fresh herbs, in this case oregano, and add the juice of about half a lemon, a tablespoon of nutritional yeast, a clove or two of garlic, about 1/2 teaspoon of sea salt and enough olive oil to make smooth (about 1/2 a cup).  Then pour it all into a squeeze bottle.  It keeps in the refrigerator for about a week.  Just be sure to let it warm up to room temperature before use because the olive oil will solidify when it's chilled.

I topped the simple salad with an equally simple raw pate made with walnuts, pecans, carrot, sundried tomatoes, kalamata olives, garlic, shallot, fresh basil, and sea salt.  I figured it would be delicious since I love all of those ingredients, and after I had blended it together I thought to myself, "hmmm.... wait, this tastes familiar.... kinda like... pizza!!"  Yes indeed, once you take your first bite you will be transported to the taste memory of brick ovens and garlicky baked goods and a hint of cheese.  I scooped up mine with the lettuce leaves, making little bite-sized raw pizza pate packages wrapped in green.  It was such a refreshing reward after an afternoon working in the yard.

Raw Pizza Pate
(makes 2-4 servings)
1/4 cup walnuts (soaked in water 1 hour, drained and rinsed)
1/4 cup pecans (soaked in water 1 hour, drained and rinsed)
1 medium carrot, chopped
2 Tbl shallot, chopped
1 clove garlic
6 sundried tomatoes
8 kalamata olives
1 large handful of fresh basil
1 handful of fresh Italian parsley
sea salt to taste
1-2 Tbl water, or enough to blend

Combine all of the above ingredients in a food processor.  Pulse together a few times to roughly chop ingredients, then blend until mixture begins to clump together, adding enough water to achieve a pate consistency.

Recipe: Strawberry Rhubarb Hemp Crisp

This Sunday is Mother's Day, and to celebrate I made this delicious and healthy dessert on WWLP-TV's Mass Appeal entertainment program. 

Strawberry Rhubarb Hemp Crisp is the perfect dessert for a summery day like today. It's refreshingly sweet and tart and packed with antioxidants, Omega-3 oil and spices that will make you feel good. 

It's also allergen-friendly since it's gluten-free.  Instead of using wheat flour, I substituted a high protein gluten-free flour made from chickpeas and also added some almond meal.  The topping is slightly crisp and toffee-like on top with just the right amount of gooey-ness underneath.

It's a delicious dessert with none of the guilt! You can get the recipe and see me demonstrate how to make it on the link below. More quick and easy recipes like this one can be found in my cookbook, Easy Peasy Vegan Eats.


From Ashley, Seth, and all of us on the set of Mass Appeal, Happy Mother's Day!!  

See me demonstrate how to make Strawberry Rhubarb Hemp Crisp here.

Strawberry Rhubarb Hemp Crisp

When strawberries and rhubarb are in season this is the dessert to make. The combination of sweet and tart will make you smile. Garnish with fresh strawberries and edible flowers to make a pretty presentation.

Filling Ingredients:
3 cups strawberries, sliced, reserving about 1/2 cup for garnish
1 cup rhubarb, diced into 1-inch pieces (fresh or frozen)
1/2 cup vegan sugar
1 tsp vanilla
1/4 tsp cinnamon
1 Tbl corn starch
pinch of sea salt

Topping Ingredients:
1/2 cup Erewhon Buckwheat Hemp Flakes
1/2 cup almond flour
1/2 cup all purpose gluten-free flour
1 Tbl hemp seeds
1 tsp cinnamon
1/3 cup vegan sugar
1/3 cup coconut oil
1/4 tsp sea salt
2 Tbl sliced almonds

Directions:
Preheat oven to 375 degrees. In an 8″x8″ pan, toss together filling ingredients, then set aside. In a food processor, pulse buckwheat hemp flakes, almond flour, gluten-free flour, and hemp seeds several times until flakes are slightly crushed. Add cinnamon, sugar, coconut oil, and sea salt and pulse until they begin to clump together. Sprinkle topping loosely over the filling mixture, leaving spaces around the edges of the pan, then sprinkle with sliced almonds. Cover with foil and place on cookie sheet to catch any drips. Bake for 30-40 minutes or until fruit filling is bubbly, then remove cover and bake an additional 10-15 minutes to crisp the top. Remove and let cool before serving.

Easy Peasy Vegan Cooking Class

This week I had the pleasure of teaching a seasonal cooking class featuring recipes from my new cookbook, Easy Peasy Vegan Eats.  This was for the North Branford Adult Education program, which is part of the Connecticut Shoreline adult education system ERACE.

Nine students gathered with me in the school's cafeteria to learn about vegan cooking, where to get your protein, iron and calcium, and how to make quick and easy recipes that everyone will enjoy. I was happy to hear that most everyone was familiar with the health benefits of a plant-based diet and had come to the class wanting to learn more about what to eat to reverse conditions like heart disease, high blood pressure and diverticulitis.  I think everyone was also pleasantly surprised to learn that healthy food could also be pretty darn tasty, too!

The menu featured recipes made with fresh local ingredients I picked up from the City Seed farmers market in Edgewood Park.  The gorgeous heirloom tomatoes were from Rosedale Farm in Simsbury and the luscious peaches were from Rose's Berry Farm in Glastonbury.  Using these fruits and vegetables when they're at their peak provides the most nutrients and flavor.

For our main dish I made Three Sisters Stew which incorporates squash, corn and beans into a tomato based broth seasoned with cumin and oregano.  The dish was served on top of creamy polenta and garnished with a drizzle of parsley pistou and a sprinkling of toasted spiced pepitas.

The colors, tastes and textures create a culinary balance that leaves one feeling satisfied.

For dessert I modified a recipe for Gooey Toffee Apple Crisp from my cookbook, substituting peaches for the apples because they just looked so tempting.  They soften up in the oven and meld nicely with the crunchy topping.  A dollop of vegan coconut milk ice cream would be the perfect accompaniment, but this was a nice refreshingly sweet ending to the meal on its own.

Thank you to Pat Cardozza and ERACE for inviting me to give this class and for everyone who attended.  I will be creating more meals like this in the coming weeks.  Stay tuned for more Easy Peasy classes and events!

Month of Menus

It's been such a busy summer here at Well on Wheels headquarters that I haven't had a chance to post photos of what's been cooking in the kitchen.  From heirloom tomatoes, to fresh local zucchini and patty pan squash, here's a peek at the entrees that have been featured this month.

Black-eyed Pea Fritters with Quinoa Pilaf, Asparagus, Parsley Pistou and Toasted Pepitas

Baked Tofu Puttanesca with Brown Rice and Sauteed Greens

Panfried Tempeh with Dijon Agave Glaze, Mashed Sweet Potatoes and Brussels Sprouts

Ratatouille and Butter Beans on Baked Polenta

Baked Eggplant Stacks with Tofu Cheese, Fire-roasted Tomato Marinara and Sauteed Greens

Portobello Steak with Miso Glaze, Asparagus and Mashed Potatoes

Bok Choy Boats with Brown Rice and Adzuki Bean Sautee

Tofu and Veggies with Peanut Sesame Sauce on Brown Rice

Refried Beans, Brown Rice and Calabacitas

French Lentil, Brown Rice and Kalamata Olive Pilaf with Fresh Lemon Zest and Green Beans Amandine

Fresh from the Garden Vegan Cooking Demo

Summer is in full swing with hot and humid days followed by thunderstormy nights, which is the perfect weather for our gardens.  And they're abundant!  I was happy to give a cooking demonstration at Cora J. Belden Library in Rocky Hill, CT last night featuring a veggies from the summer garden:  zucchini, green beans and corn.  I picked up these beauties from Northfordy Farm at the City Seed Farmers Market in Wooster Square.

This time of year is perfect for Three Sisters Stew, a recipe featuring the Native American trio of squash, beans and corn which grow together in perfect harmony and taste great together, too.  The squash grows low to the ground and crowds out the weeds while beans vine up the tall stalks of corn.  The corn and beans also form a complete protein of all the essential amino acids the body can't produce, so it's the perfect one-dish meal.  The stew is seasoned with cumin, red pepper flakes and oregano to add a spicy, savory component.

I augmented the recipe just a bit by plating the stew on top of a bed of polenta, then garnished with a drizzle of parsley pistou and sprinkle of toasted pepitas.  This makes for a simple and satisfying meal that has a pleasing balance of color, flavor and texture.  All of these recipes can be found in my new cookbook, Easy Peasy Vegan Eats.

I was really happy to see many people come up for seconds, even two young girls who politely asked for more.  Now, when kids eat your food - especially when they want another serving - you know you have a winning recipe!

I also enjoyed reading class evaluations afterward with statements like:

"It was informative and fun to watch as the cooking process and flavors unfolded."

"Great class!!  I enjoyed it very much.  Mary is an excellent teacher/demonstrator, very thorough.  She explained everything as she went along." 

"The chef was very patient to answer questions and kept the class lively."

and my favorite

"I really enjoyed this demo.  From what I learned I would like to try having more vegan meals.  Thank you!"

Thank you to Carole Fisher and friends of Cora J. Belden Library for inviting me to give this presentation, and to everyone who attended.  You inspire me to make vegan food that is easy to prepare, healthy to eat and delicious!  I hope you will share what you learned with family and friends.  
    

WIn a FREE Copy of EZPZ Vegan Eats!

We're just a few days away from the official Easy Peasy Vegan Eats Book Signing to kickoff my summer book tour.  I will be traveling widely over the next few months to give lectures, cooking demos, classes and presentations at vegetarian festivals to promote my cookbook and get to know all of you.  

To get the party started, I will be giving away cookbooks and gift certificates for services from Well on Wheels at this special event.  All you have to do is "like" us on Facebook to enter and come to the book signing to find out if you're a lucky winner.  

Vegan Culinary Tour of New Haven

What do you get when you combine 5 of the best places in New Haven for vegan eats into one 4-hour gustatory extravaganza?  The Vegan Culinary Tour of New Haven!!  Twelve lucky participants gathered together Saturday morning to tour the finest establishments in town and sample some heavenly vegan treats including slow-drip coffee, vegan danish, tofu scramble breakfast wraps, vegan fudge, specialty pizza with vegan cheese, bacon and pepperoni, vegan sushi and hand-crafted Japanese knotweed sake.  They also received goodie bags packed with coupon books for Tofurky artisan  sausage (YUM!) and Attune Foods Erewhon Cereal (my favorite breakfast!), and some handmade raw cacao hemp seed truffles.  Yes, indeed, this was a fabulous way to spend the morning.

We gathered together bright and early on June 7 to begin our whirlwind tour.  First Stop:  The Coffee Pedaler (605 East Street).

Owner Ryan Taylor gave us the history of this young coffee shop which has only been on the scene for 8 months.  He utilizes a slow-drip technique to produce a heavenly, rich coffee like no other in the area.  The shop also offers delicious vegan breakfast danish made exclusively by Bread & Chocolate in Hamden as well as a light vegan lunch menu.  Future expansion plans include lectures and workshops and a mobile bicycle cart serving up their unique brew.

Stop #2 brought us to Fuel Coffee Shop (516 Chapel Street) in Wooster Square.

Owner Courtney Ciesla treated us to some amazing tofu scramble wraps, which are a customer favorite (ours too!!), and some decadent Mister Sister Classic Fudge.  This casual and comfy eatery is hopping on a Saturday morning as visitors to the nearby Farmers Market stop in for a quick bite.

We headed north for our next destination which brought us to the all-vegetarian health food store, Edge of the Woods (379 Whalley Avenue).  This independent grocer has been bringing good health to the New Haven community for decades.  They have an extensive organic produce section, an array of packaged items, abundant bulk goods, an entire upstairs devoted to health supplements and body care, and an almost entirely vegan bakery.  This is where we headed for some delectable treats.

Our lovely kitchen assistant brought out a huge platter of vegan baked goods including brownies, chocolate chip blondies, blueberry cake, cinnamon coffee cake and linzer cookies.  It's amazing to see how quickly vegans can ravage a plate of goodies!

After recovering from this sugary binge, we headed down to State Street for some pizza. Diehard pizza fans know New Haven's thin crust pizza is the best around, but what's a vegan to do at these regular places?  Sure, we could ask for no cheese and load up our pies with veggies.  That's ok, but nothing compared to what you'll find at Da Legna's.

We indulged in two huge pies loaded with such toppings as vegan bacon, vegan pepperoni, Daiya "cheese," fresh spinach and fresh basil.  There is no sacrifice here, and even the nonvegans in the group were won over.  Nothing makes us happier than to be able to enjoy pigging out on pizza like "normal" people do. ;-)

Our final stop on the tour brought us to Miya's, the home of creative, sustainable sushi.  Owner Bun Lai has won numerous accolades for his interpretations of sushi, serving up invasive plants and even insects in his rolls.  We stuck with the plants.

My favorite is the Voompa roll, which is made with roasted eggplant, avocado and jalapeno cashew cheese, then dipped in a spicy fenugreek spice mix.   I also enjoyed the little ball of rice stuffed with Mugwort, a common garden weed that had an earthy, floral taste.

We toasted the Vegan Culinary Tour with a bottle of Japanese Knotweed sake, foraged and crafted by Bun.  It had a refreshing, citrusy flavor reminiscent of lemonade which was perfect for dining al fresco.

Though our tour had reached its final destination, I believe there were many new beginnings as everyone who attended vowed to return to these fine establishments.  I am truly honored to be part of this amazing and supportive community and know the hardworking people behind the scenes who make vegan dining in the city such an enjoyable experience.

A special "thank you!!" to the tour hosts for welcoming vegan customers and for being so generous:  Ryan Taylor (The Coffee Pedaler), Courtney Ciesla (Fuel Coffee Shop), Peter Dodge (Edge of the Woods), Dan Parillo (Da Legna Pizza), and Bun Lai (Miya's Sushi).  

Proceeds from the tour will be donated to Locket's Meadow Farm in Bethany which rescues farm animals and PMU horses destined for slaughter.  

Thank you to all for making this such a successful event!  I look forward to hosting the next Vegan Culinary Tour later this summer.  Contact me for details!

More fun photos from the tour: