The Veggie Queen Sprouts Again

I have been following a partly-raw diet for most of my life. I have always eaten raw fruit and vegetables, and for at least 30 years, on and off, I have been sprouting. I love the simplicity of the jar method:

• you put the seeds in a jar with a screened lid or piece of cheesecloth secured with a rubber band,
  
• soak,
  
• rinse,
  
• put in a bowl on an angle in a cabinet and then rinse twice a day
  
• When ready, place the jar in a spot with indirect sunlight and let the sprouts green up by absorbing light and turning it into chlorophyll.

Here is the first step in seed soaking overnight. This has to happen no matter which method you use. This jar has a screen on the top.









But for the past 16 months, I have been using the Sprout Master Mini Triple Sprouter which is like a little stacked sprout house which is available from a place called The Sprout House where I buy most of my exotic sprout seeds. I purchase the usual beans and grains in bulk at my local natural foods store and send away for mixes (check out the Veggie Queen mix) and exotic seeds such as broccoli, clover, radish and many more.

I have discovered why my compact sprout system works better for me than the jar method. I recently made mung bean sprouts and put them in the cabinet to sprout in the dark. Twenty four hours later I realized that I had not remembered to rinse them. They were still OK but had a forgotten longer they may have stopped sprouting or rotted which is a big waste. I see my Sproutmaster on the counter top and remember to rinse the seeds which is vitally important.

I also discovered that the seeds seem to sprout better in the Sproutmaster than in the jar so I ended up putting my "jar seeds" into the Sproutmaster to finish sprouting. I made this salad with all those sprouts (no apologies for no photo since I made it for the McDougall program participants and didn't stop to take a photo. Believe me, it was beautiful. If you were there and want to comment, please do. I have to wait a few days for new sprouts before I can shoot the photo so... in the interest of time and getting this post up -- NO photo of the actual recipe).

Contact Rita at The Sprout House if you want to become a great sprouter like me. For the month of March you'll get a free pound of St. Patrick's mix with your sprouter. (Note: I am an affiliate of the Sprout House but only recommend people and products that I personally love.)

Rainbow Sprout Salad
Serves 4
I recently ate something like this at a mushroom hunting potluck. I had already likely eaten too much but it was too beautiful and tasty to pass up. Vary the ingredients based on what you have available.

1 1/2 cups mung bean sprouts
1 1/2 cups lentil sprouts
1 cup shredded red cabbage
½ cup shredded carrots
3 tablespoons toasted sunflower seeds
3 tablespoons dried cranberries or raisins (optional)
1 teaspoon grated orange zest
1/4 cup freshly squeezed orange juice
2 tablespoons water
1-2 teaspoons mellow white miso
1-2 teaspoons Dijon mustard
1-2 teaspoons agave syrup (optional)

Combine all the vegetables in a bowl and toss, adding sunflower seeds and dried fruit, if using.
In a small bowl, combine orange juice, zest, water, miso, mustard and agave syrup, if using. Combine dressing with sprouts and vegetables right before serving.

© 2010 The Veggie Queen™, Jill Nussinow, MS, RD http://www.theveggiequeen.com

If It's Winter, it Means Squash

I recently reported that I bought a new-to-me squash. That doesn't happen that often. And I couldn't remember the name so I had to write it down. It's called Aunt Thelma's Sweet Potato Pie squash. I still must do some research and find out more about it (it's in the photo and is the largest squash in the back with a butternut-type color, wedged between 2 delicatas). Nathan Boone of First Light Farm and now Oh Tommy Boy's potatoes sold me the squash and told me that there really is an Aunt Thelma.

I cooked the squash and here is my report. The squash was easy enough to cut and the color was a lot like a butternut. I couldn't tell much about its texture until it was thoroughly cooked. And when it was, it was soft and perfect for soup. It did not have the intense sweetness or dense texture of my favorite squash which is the delicata. I am sure that I prefer a number of other squash over Aunt Thelma's Sweet Potato Pie squash. And when I make Sweet Potato pie, I prefer having sweet potatoes in it. It's one of two dessert recipes in my cookbook, The Veggie Queen: Vegetables Get the Royal Treatment.

Since I also really like squash soup, this squash was just fine. I liked the size of it but I'm not likely to buy one again. Good thing that I have a few delicata squash put away for future use.

The Veggie Queen Brings Color to Thanksgiving Table

I should have gotten a hint about my husband's eating habits when the first salad that he made me contained iceberg lettuce, a rock hard tomato, cucumber and green pepper. He probably thought that he'd done fine but not in my world. Over the years, I've helped my husband upgrade what's in the salad bowl (see What's Up Doc, a sidebar story in my cookbook, The Veggie Queen: Vegetables Get the Royal Treatment). Rick still avoids "the weeds" (all the bitter things that I really like) but will eat almost any dark green lettuce put in front of him, in copious quantities now, even asking for salad nightly.

While I've done wonders with Rick, of his own volition, of course, the same is not true for the family wherein he grew up. My mother-in-law, whom I love dearly, informed me that everything was OK for Thanksgiving because she got the rolls that everyone loves (store bought white, bake and serve dinner rolls), the boiling onions and the celery and radishes. I've come to learn that my husband's family is all about the "white stuff": white bread, mashed potatoes, stuffing and turkey. I am, of course, all about the vegetables, especially since I am a vegetarian.

My incredibly sweet MIL told me that she bought me some (frozen, I am sure) fettuccine Alfredo to eat for Thanksgiving. She somehow cannot grasp the concept that I am vegan. She used to buy me frozen lasagna but I told her that I didn't like it. She also does not understand that while I am not specifically gluten-free, I eat few gluten-containing foods because I feel better eating this way.

Since I joined the family, I have been infiltrating Thanksgiving with color. I am not sure which is harder for them to take: the actual colorful vegetables or me and how I am "different". I've been trying for years to get my niece and nephew to eat my roasted root vegetables, which often contain pink and purple potatoes. They think that I am a bit odd. And while that may be true, I am not going to give up on offering them vegetables.

I made my usual Curried Squash and Pear Soup, roasted root vegetables and Fruited Wild Rice, all of which are in my cookbook, The Veggie Queen: Vegetables Get the Royal Treatment.

This year I also included a Match Meat vegan holiday roast that I made with the "chicken" flavor stuffed with cooked wild rice and "sausage" Match, made almost according to the recipe with some tweaking. Tasted good but not a preferred every day food for me.

I was able to get Brussels sprouts on the stalk so roasted a nice batch of those. Luckily my son also likes them, which drives Rick, my husband, crazy as he likes to say that he "hates" them.

I've turned more than one B.s. hater into a tolerater but...

I don't have high vegetable hopes for my husband's family but I am still going to bring the color to Thanksgiving. I just can't help myself.

Summer Squash Love and Alchemy

I now recall why I love summer squash: you can basically eat as much as you want and not gain weight. It's a class of vegetables, like greens of all types, that lends itself to eating massive amounts. And I am sure that's why one squash plant produces so much. It's a reminder that in the summer, it's a good idea to eat lots of higher water vegetables.

I don't need research to tell me that there's something good for me in summer squash, as my intuition does that. In fact, I don't eat food because it's healthy, I eat it because it fuels me and I feel best when I have the energy to go fast and far.

You wouldn't try to run your car on water would you? Well, your body is more forgiving than any car and will let you run it on all kinds of (pardon the vernacular here) crap for quite a long time. But eventually, you need the high-octane fuel to get, and keep you, running at top speed.

All this leads to a simple recipe that I had for breakfast (you can call me odd, that's OK) but most people would eat for lunch or dinner. It amazes me how so few ingredients can turn into something so wonderfully delicious. I say that it serves 3-4 but it only made 2 servings for me.

Simple Summer Squash
Serves 3-4

Fresh ingredients are a must for this dish because they're the star. Best to grow them yourself, get them from a neighbor or go to the farmer's market or local farmstand.

2 teaspoons olive oil (optional)

1/2 cup sliced onion

3/4 cup chopped red, orange or yellow pepper

2-3 cloves garlic, minced

2-3 teaspoons Bragg's liquid amino acids, tamari or soy sauce

8 ounces firm tofu or tempeh (optional), or 1 cup cooked garbanzo beans

3 cups chopped summer squash (I used Bianco de Siciliana and Costata Romanesco)

2 teaspoons Organic Vegetable Rub , Italian seasoning or other herb blend

Chopped fresh basil, if you have it

Heat a saute pan over medium-high heat. Add the oil and then the onion. Saute the onion for about 2 minutes and add the pepper and garlic. Saute another minute or two. Add the tofu and Bragg's, cook for another 5 minutes, stirring occasionally so tofu doesn't stick. Add the summer squash and vegetable rub and cook for 2-4 minutes, until the squash is cooked through, but still firm (this depends upon the type and age of your squash). Garnish with basil, if desired.

Pressure Cooker directions:

Heat the pressure cooker over medium heat. Add the oil,if using, and onion. Saute for a minute. Add the peppers and garlic and cook for 1 more minute. Add the tofu and Bragg's and cook 1 more minute. Add the squash and vegetable rub, plus 2-3 tablespoons water. Lock on the lid and bring to high pressure. Lower the heat to maintain high pressure for 1 minute, 30 seconds (for regular zucchni, crookneck or yellow squash, only cook for 45 seconds to 1 minute). Quick release pressure and serve right away. Garnish with basil, if desired.

This dish will last a few days in the refrigerator. It does not freeze well. You can adjust this recipe anyway that you want and make it your own. It's a starting point.

Family Foodies CBC (Cross Blog Conversation) Answer Number 2

Debbie, although you only posed one real question about how I manage to incorporate and maintain yummy meals during winter when “fresh” items are scarce or really expensive, I also see that you asked about vegetarian proteins.

I will start with the protein and give you a list of possible vegetarian protein sources which include tofu (here's my Tofu Italiano), tempeh (not well loved by many non-vegetarians but can work crumbled in foods), seitan, which is wheat gluten and all about the texture, not the taste because it has very little, if any, and beans. Then there are, of course, all the other legumes which include peas, split peas and lentils. There is obviously a large number of food items to choose from. You can also include nuts and seeds as a complement but not as the main protein source as they have a lot of fat.

If you like grains, you can cook some possibly new-to-you grains such as quinoa and then combine them with seasonings (or herbs) and beans in the food processor and turn them into burgers. I brush mine with oil and bake them until done.

Now, on to your question about the winter and vegetables. You are correct that there are fewer vegetables in winter, which is why it’s great that you asked this question now. Summer’s abundance is a great time to stock up for winter. For most vegetables such as broccoli, cauliflower, green beans or peas, blanching the vegetables (giving them a quick dunk in boiling water) and then patting them dry, and packing them in usable amounts in freezer bags works great. You can also freeze the on cookie sheets so that the vegetables are individual and freeze them in the bags. You can then pull out what you need.

Even though I live in Northern California, which is close to a winter vegetable paradise, I rely on a lot of root crops and cabbage then. It’s what you are supposed to eat, according to nature. The cooking is about learning how to be creative with rutabaga, sweet potatoes, celery root, turnips, potatoes, and how to combine them with seasonings in unique ways that make them taste great.

My friend Katie, who lives on the Upper Peninsula in Michigan, has a greenhouse and manages to keep kale going in there all winter. I suspect that you may have local or semi-local farmers who have managed to do the same. Kale, collards and Swiss chard often can make it in the mild parts of winter, if there are any.

BTW, you can tell that I don’t think that there’s anything wrong with frozen vegetables. I buy as much in season as I can but there are times when that becomes far too challenging and that’s when I turn to my freezer or use my canned tomatoes.

Here’s how I describe the seasons: Winter is roots, spring is shoots and summer and early fall are fruits. Greens exist all year in various forms. Eating food that’s local and in-season helps us attune to the local climate and generally what our bodies need.

What kind of questions do you have about products? I didn't mention any "fake meat" products and sometimes these make for a helpful transition from meat eating.

Spring Farmer's Markets in Sonoma County

This weekend I went to 2 farmer's markets: one in Santa Rosa on Saturday, the other in Sebastopol on Sunday. I don't often do this but on Saturday I led a group of 4 through the market to buy ingredients for their private cooking class. I was happy to do this, which turned to thrilled when J. one of the tour group said that he's lived in the area for 40 years but had never been to the market. That's a symphony to my ears.

It was luckily a slow market day due to overcast weather, which made it easier to peruse the stalls and traverse the aisles. We have reached spring abundance and I was able to get everything on my list and more. (I did this by showing up about a half hour before our 9 am meeting just to be on the safe side and snagging some locally grown organic strawberries and asparagus.) I didn't have garlic scapes (the curly part of green garlic that will eventually form a flower), baby artichokes or squash blossoms on the list but we had those. And in addition to a bunch of spring kale (a different variety than the regular curly-type), we were also able to get broccoli rabe for our greens sauteed with garlic. The Spring Surprise Saute had a great mix of spring onions, leeks, asparagus, sugar snap peas and a variety of summer squash, which just appeared in the past week. I would have added cilantro to the mix but didn't want to get into who loves and who hates cilantro.

The menu for the day included Creamy Asparagus Soup (which in my book is Creamy Spinach Soup but I say that you can use the formula for almost any vegetable and asparagus is a favorite), Salad with Balsamic Strawberry Dressing (this is a take off of my Sweet Summer Super Salad), Marinated and Baked Tempeh, Quinoa Pilaf with Mushrooms, and the previously mentioned Greens with Garlic and Spring Surprise Saute. I had so much fun leading the group through the cooking. Miraculously, as we were finishing up the dishes and plating, the sun came out and the group headed outside for an amazing lunch. J. loved the tempeh which was a big surprise and S. loved the quinoa, as she'd never had it before.

Taking a group to the market meant that I couldn't really shop for myself so yesterday I went to Sebastopol ready for my weekly vegetable foray. When I saw the Laguna Vegetable stand with their amazingly sweet carrots, I knew that it was going to be an amazing day there. They also had sugar snap peas and young white Tokyo turnips, with great looking tops which I had the young man remove immediately and put into the bag. BIG TIP HERE: You want to remove the tops of all root vegetables right away as they breathe through the tops. Both roots and leaves will stay fresher this way. Everything else looked great, too, but I was moving on.

I stopped to speak to Paul of Paul's Smoked Salmon for a bit. He's a great guy and we have some good laughs together even about serious subjects such as his mother's recent passing. I love people who have a sense of humor, and he's one of them.

As I walked through the market, I got to say hello to people I know and chat with people that I've never met. It's a warm and friendly place. I guess that it's because everyone is happy to be outside, even if it's not sunny, buying produce, flowers and local goods. This is a huge departure from what it must feel like to buy vegetables at the local supermarket, which I try to avoid.

I ended up buying beautiful long beets (about which they didn't know the variety) but didn't want the greens and asked them to give them to pass them along to someone who wants them. I hadn't even left the stand when a woman walked up and asked how much for beet greens. She was handed the bag of my greens. FREE. Now, that is sheer joy, in my book.

I had more than one conversation with a farmer about stores that carry local produce and the small degree to which it really happens. I said that we need to rethink the system and figure out something that works better for all. (I still love my idea of teaching gardening and cooking to all, for FREE. If you know of any companies who might want to throw money at this, just let me know.) Regional food supplies are a good way to start changing things. Maybe each neighborhood has a community garden or group of growers or who knows what?

Dan Kahane (of Graton Greens, or at least that's what I think that his farm is called) and I were about talking about the motto, "reduce, reuse and recycle", and how we might want to add rethink. I told him that means that we have to get more people thinking in the first place. I know you are, and hope that you will work on continuing the conversation with those that you know. Each one of us has the ability to influence change.

I am now going to cook something for a block party this afternoon. Still wondering which of these vegetables I want to use: beets, asparagus, turnips, English peas, sugar snap peas, torpedo onions, garlic scapes, green garlic, summer squash, red romaine lettuce, salad mix and cilantro. I also have organic strawberries, cherries, peaches and nectarines. It may just turn out to be Spring Surprise Salad today. Only time will tell.

Coconut in Cooking - Vegan Dishes Get the Yum Factor

I wish that I lived in the tropics. The closest that I've come to that was the 7 years that I spent living in Florida, which is semi-tropical, while going to college and graduate school. My backyard contained a number of tropical trees: mango , star fruit, orange (which turned out to be sour oranges much to my disgust) and papaya, but no coconut.Friends grew sapote (of which there are many varieties), kumquat, grapefruit, lemons and limes but still no coconut.

I am sure that coconut has sustained people in tropical climates for thousands of years, if not longer. There is great debate about whether coconut oil or coconut, in general, is helpful or harmful when it comes to fat intake. Rather than enter that fray, I'd just like to say that I love the way that coconut tastes and the flavor that it adds to vegan dishes, especially the Thai and Indian types.

The good news for coconut lovers, like me, is that there are now many different forms in which you can buy your coconut from coconut milk beverage and yogurt by So Delicious, coconut cream, coconut milk -- lite and regular and coconut water. The latter is best if you are following a low- or fat-free diet.


If you do use the regular or lite coconut milk, here is tip that I want to share, after my sister discovered an unusable can of leftover coconut milk in my Mom's refrigerator -- if you do not use all your coconut milk, freeze what's left in ice cube trays or small containers in amounts from 2 tablespoons to 1/2 cup, which are amounts that you might use in a recipe.


I rarely use an entire can unless I am making a dish that serves at least 8 people. My choice most of the time these days is coconut water which provides coconut flavor and no fat. The dishes are not as rich but that's fine with me -- I am usually going for flavor, and that's what I call the "yum factor."

If you want more great info on freezing food, visit Mark Bittman's column in the New York Times.

Meeting the Rancho Gordo Big Bean Guy at Denver Airport

While snaking through the security line at Denver airport, I spotted Steve Sando of Rancho Gordo bean fame. Just about a week or so ago he was featured in the New York Times. And he still talks to me. That's impressive.

Steve was a presenter at the IACP (International Association of Culinary Professionals) conference in Denver. He was nice enough to mention me during his bean presentation. I felt very special.

So imagine my surprise when I was standing at the Mexican food place in the airport on my way to my Southwest flight, when someone tapped me on the shoulder. I was intently studying the menu. "Are you trying to figure out the nutrition of this stuff?" Steve asked.

"No, I want to figure out what I might eat," I replied. Steve had already eaten and wanted some coffee. I wanted to check out my other options so we walked together. It turned out that the Mexican place seemed most appealing -- a better choice than bagels. So we circled around to the Mexican place again where Steve and I talked over my bean tostada with guacamole. It was small and tasty and just a bit spicier than I expected for an airport restaurant.

Steve said that his burrito was quite good. Now, that's like me saying that those vegetables get a B+ for their taste. Steve knows his Mexican food. In fact, as we talked he mentioned that he's now the Big Bean Guy because he's growing so many pounds of them (this has nothing to do with Steve's stature, so don't even go there).

It's almost futile to try to buy Steve's beans at this point because many of them are sold out (but check them out anyway because you never know). He'll have his next crop in the fall. But keep watching because Steve told me that since the Times article the bean farmers are coming out of the woodwork and he should be able to increase production for this year. That means in October or November there could be beans for sale.

Steve is also working with Mexican growers who according to Steve are "beyond organic" because they have to use natural methods for their crops due to lack of money. We talked about how beans are not a crop that is often bothered by a lot of pests. Probably too much work for pests who prefer to attack strawberries as an easy target.

In any case, it was special to share time with the "Big Bean Guy" at the Denver airport. Even though Steve only lives about an hour from my home, we've never had a chance to just chat for 40 minutes. You never know what might come your way --- some heirloom beans would be great. And if you've never had them, there's always later in the year.

Watch for my guest nutrition blog post on Steve's site soon. The preview: beans are very good for you, and for Steve, too.

Sweet Potatoes with Black Beans -- One of My Favorites

OK, I am on a sweet potato kick. It's because there is a sweet potato recipe contest (sponsored by North Carolina sweet potatoes) and I am a big sweet potato fan. What's not to like? (I only enter recipe contests where I truly like the ingredients.)

One of my favorite combinations is sweet potatoes with beans. Had my computer not been wiped out last year, I would likely post my curried sweet potatoes with garbanzo beans but instead, I went with my other favorite sweet potato combo -- with black beans. I happened to have cooked some black beans in my pressure cooker the other night so this dish came together easily. You can used canned beans (or run out and buy a pressure cooker and give up those cans) if you must.

Spicy Sweet Potato and Black Bean Hash
Serves 4
This is an ideal breakfast food for me but others will probably like it for lunch or a light dinner. It can be served over brown rice or quinoa, wrapped in a whole wheat tortilla or made into a soft taco, featured in the photo, or as a side dish.

1 tablespoon oil
1 cup chopped onion
1-2 cloves garlic, minced
2 cups chopped sweet potatoes, about 2 small to medium, peeled
2 teaspoons chili powder (not spice)
½ cup vegetable broth
¼ teaspoon salt
1 cup cooked black beans
¼ cup green onion, chopped
Splash of hot sauce, to taste
Salt to taste
Cilantro, chopped for garnish

Heat the oil in a sauté pan over medium high heat. Add the onion and sauté for 2-3 minutes. Add the garlic for another minute. Then add the sweet potatoes and chili powder. Stir to coat the sweet potatoes with chili. Add the vegetable broth and stir. Cover the pan, lower the heat to medium and cook for 8 minutes, stirring occasionally. Remove the lid and add the salt, black beans and green onion. Cook another minute or two, until the beans are heated through. Add hot sauce, if desired. Taste and add more salt, if you like. Top with chopped cilantro.

I Love Sweet Potatoes in Curried Sweet Potato Soup

Curried Sweet Potato Soup
Serves 4 to 6
This is easy to make and quite tasty, elevating the sweet potato to a new level in an enticingly, exotic way. It also happens to be vegan and gluten- and dairy-free. You can leave out the oil and use coconut water, and it will be low fat but still extremely delicious.

2 teaspoons vegetable oil
1 cup chopped onion
2 cloves garlic, minced
1 teaspoon finely minced fresh ginger root
2 teaspoons curry powder or Red Curry paste
2 medium sweet potatoes, peeled and chopped to equal at least 3 cups
1 14 ounce can light coconut milk or 1 11 ounce carton coconut water
2 cups vegetable broth
1 tablespoon fresh squeezed lime juice plus lime wedges for garnish
½ teaspoon salt , or to taste
Chopped cilantro or parsley, for garnish

Add the oil to a medium saucepan over medium heat. Add the onion and sauté for about 2 minutes. Add the garlic, ginger and curry powder or paste. Saute another minute or so.
Add the sweet potatoes, coconut milk or coconut water and broth. Bring to a boil, then reduce the heat to simmer for 20 to 25 minutes, until the sweet potatoes are easily pierced with a knife.
Using an immersion blender blend the soup until it is the consistency that you like. (I like mine smooth with a few chunks left._ Add the lime juice and salt. Taste and adjust seasonings. Top with chopped cilantro or parsley and garnish with a wedge of lime.

c 2009, The Veggie Queen

The Road to Dietary Salvation is Dotted with Vegetables

This past week a study published in The New England Journal of Medicine revealed that it's not low carb, low fat, low-anything else that helps people lose weight and keep it off, but it's eating fewer calories.

Many of you might not know this but at least 3 times in my adult life I have had to lose a significant amount (I am small so I won't share the number but it's been about 15% of my body weight). I did it by paying attention to what I put in my mouth and eating as many vegetables as I could. And you know that I really like vegetables so...

In my opinion (and by this time if you've read previous posts you know that I absolutely have one), the easiest way to eat fewer calories is by filling yourself up with vegetables and other plant-foods. I put vegetables first because you can eat almost unlimited amounts of the more watery or dense green vegetables such as (I'll start with those in season here in Northern CA) greens, think collards, Swiss chard, kale, spinach, cauliflower, broccoli, cabbage, turnips, onions, leeks and garlic, and then the warmer weather vegetables such as summer squash, cucumber, tomatoes, eggplant, radishes and many more.

The vegetables that are still good for you but present issues due to their higher caloric nature are potatoes, carrots, parsnips, corn, peas and winter squash. There are some that fall between these categories. Beets and celery root are the only two that come to mind.

As for the other plant foods such as beans and grains, the beans will give you more bang for your buck and fewer calories, depending upon how many you eat. In-season fruit is wonderful, in moderation. This time of year in the Northern hemisphere in the U.S. we don't have an issue with this as we are in "apple-pear-citrus" season so the temptations are few.

My message is not something new for me and not something that I've studied for endless hours. I know that it works because I practice it myself. I eat lots of food and I maintain my weight. I eat salad almost every day. My husband now does this, too. And not just a small amount but at least 3 cups each with dinner. See how you can squeeze in extra vegetables such as those sprouts that I've been raving about for a while now. Add greens to your cooked vegetables. Shoot for eating a bunch or two or three a week.

I don't have any magic and I'm not going to give up my vegetable evangelism. I've now shared my story on the road to salvation. I hope that you'll come along.

If you like what I write you can subscribe to my blog by signing up in the box on the right hand side of the page.

More on Flax Your Baking Muscles Recipe Contest

In an attempt to avoid restating everything about the contest, here are more details.

You may enter more than one baked recipe that contains flax but you can only win one prize. Recipes must be original and will become property of The Veggie Queen and Flax USA.

Grand prize is a 12 month supply of flax (ground or whole seed; you choose). Three runners up will win three 12 ounce shakers of Ground Flax Sprinkles and three packages of Roasted Golden Flax Seed Snacks.

Your recipe must contain at least 3 tablespoons of flax, in any form. You may use any type of flour in the recipe, and gluten-free recipes are welcome and appreciated.

Bake something vegan, lowfat, fat-free or any other alternative baking, if you like. You can use sugar, stevia, agave, or other natural sweeteners. The critical decision for the winning recipe is that it has to taste great.

Savory recipes are appreciated just as much as the sweet ones.

Standard recipe format works well and we encourage it:
List of ingredients in order of use, instructions, how many it serves or makes, the usual stuff in a recipe. A note about how you came up with it or why you really like it is good, too.

You must be 18 to enter. You do not need to be a blogger. Please post the name of the recipe on this blog in the comments section and send the entire recipe with your name, email and phone number to flax@crierpr.com.

The winners will be chosen on March 10th and notified by March 16th.

Happy baking.

The Veggie Queen Cooks Under Pressure with John Ash

I am rushing off to the farmer's market to buy ingredients so that I can appear on the radio this morning. I will be demonstrating live, how to use a pressure cooker to make 2 of the recipes on my DVD Pressure Cooking: A Fresh Look, Delicious Dishes in Minutes. I will be on KSRO, 1350 am here in Sonoma County, on the Good Food Hour with John Ash and Steve Garner at 11 am PST.


I will be making Shane's Fabulous Lentil Soup and Market Fresh Breakfast Tofu, Potatoes and Vegetables. I have not yet done live radio pressure cooking but I am sure that all will go just fine. It's a beautiful day and we will be out at Bassignani's Nursery in Sebastopol on a live broadcast.


I am really excited to see what gems appear at the market this morning to go into my vegetable dish. That surely will help relieve the pressure.

Do You Want to Eat Healthier -- For Real?

Last night I taught a private pressure cooking class for a group of runners. The host thought that it would be fun to get her friends interested in pressure cooking because they're all busy and want to eat fast. But do they want to eat healthy? And more importantly, what do they think that even means? And what do you think that it means?

I know that I live in some other reality where I am choosing between red rice or quinoa for breakfast, of all things. Should I eat it with tofu or tempeh? And include nettles or the beautiful purple kale that is new to our farmer's market?

This is a far cry from a bowl of dry cereal with a splash of milk and a banana, which is something I rarely eat. But many people do. So where is healthy on the continuum of life? Does it mean never eating any white products such as pasta or sourdough bread? Only eating organic?

Honestly, I don't know the answers to these questions. I know that the more that I think about it, the more questions I have.

What do you think? What's your best suggestion or tip for "real" healthy eating? I really want to know.

BTW, the menu for the evening was White Bean Soup with Sage, Red Rice with Braised Tofu and Vegetables, Maple Winter Squash Puree, Winter Greens Salad with Beets and Avocado with Blood Orange and Smoked Olive Oil Vinaigrette and Winter Fruit Compote for dessert. All easy, delicious and, dare I say it, healthy.

Match Meat Crab Substitute a Hit with The Veggie Queen's Cooking Class

A while ago I got samples of "fake meat" from Match Meat in St. Louis. I was a bit freaked out when the UPS man dropped off a large box with a picture of a pig on it, reading BBQ. I wasn't sure what to think. I had completely forgotten that I was going to get Match "meat".

I had spoken to Allison Burgess, the owner and founder, of the Match(TM) about her vision and what Match (TM) was all about. She sees it as a way to get meat eaters to eat less meat, thereby saving animals' lives. And if my class is at all typical of most meat eaters, she's got a hit with her product, especially the "crab". All I did with it was form it into patties, sprinkled with a bit of Old Bay seasoning, and pan saute them in a bit of pure olive oil.

If I'd had more time I would have made more traditional "crab cakes" but I was in a hurry. When asked which of the foods the students in my class last night liked best, a significant number responded by saying, "The crab." I was quite surprised.
They had many foods to choose from: chicken Match meat saute, tempeh 3 ways, quinoa pilaf, millet with mushrooms, sauteed greens, chocolate mousse, Thai tapioca and brownie cookies, plus an impromptu dish of Mexican stir-in (another meat sub).

I hope that Allison is successful in her quest because it will help people with their health, and benefit the planet. If you live in the St. Louis area, you can purchase a variety of Match meat at retail and in a whole host of restaurants. If you are a vegetarian or vegan, eating this kind of "crab" won't make you crabby.

John Ash Encourages Sprouting and So Does The Veggie Queen

If you read my previous post you know that I had the privilege of taking a cooking class with John Ash. The most amazing part of the class for me was when John talked about sprouting arising from his hippie days.

I have known John about 20 years and I just can't imagine John as a hippie. I'd have to see the pics to believe it. But I did see his sprouter from those days, and it is very cute. He said that he's had it for many years but it was in just fine shape. They sell a similar one on Amazon for $10.95.

John also encouraged people to sprout with the simple method: quart glass Mason jar, cheesecloth and a rubber band. I have used that method often but sometimes substitute a paper towel for the cheesecloth. I also have a green plastic sprouting lid and a wire mesh lid that fits into a quart jar ring.

I tried my green plastic lid most recently, inspired by Ash who encouraged everyone to go out the next day, Saturday, and start sprouting. He brought his "home-grown" fenugreek sprouts to the class in their sprouter. It was a touching moment.

John also talked about how he's not a gardener and how sprouting fulfills that desire to grow something. That's just my style, too. I had no idea we had that in common.

I was remiss in following Chef Ash's directions to start the next day, as I started sprouting on Sunday, not Saturday, by soaking some French green lentils, along with broccoli, radish and mustard seeds, in a quart jar with my new, green sprouting lid. I found that the holes in the plastic lid made pouring the water out a bit more difficult. I also removed the lid to add water to do the twice a day rinsing.

By day 3, the sprouts seemed ready so I took them out of my kitchen cupboard, where they had lived upside down in a bowl, and put them near a light-filled window so that they could get cholorphylled up, and get green.

This morning I had a half-full quart jar of my own beautiful sprouts. I have been sprouting for possibly as many years as John but I'm not sure as he is a bit older than I. I can tell that having,and growing, sprouts satisfies some deep needs for each of us.

And now, on to the next batch -- I have a 1 pound bag of spicy mix so I had better get to it. Might throw in some red quinoa, just for kicks. Oh, the possibilities are almost endless.

Growing sprouts is very exciting and provides almost immediate gratification, if you can wait a few days. It's hard to realize that each bean, seed or nut actually contains the energy of an entire plant that will yield many more. Give it a try.

A photo will appear as soon as I learn how to use my new camera.

10 Things that The Veggie Queen and John Ash have in Common

I was going to write a post specifically about 1 subject when it dawned on me that John Ash and I share a number of characteristics which I wanted to share with you. Not quite as interesting as Letterman but...

Here goes:

1. Our names start with the same letter
2. We both live in Sonoma County -- Santa Rosa to be exact
3. We're writers
4. We encourage people to use local ingredients
5. We're each cooks and not bakers or gardeners
6. We're each irreverent when we teach and love to share stories
7. We've shared the same behind-the-scenes person, who we both adore
8. We support local and encourage others to do the same
9. We encourage farming without poisons, or the Cide sisters as John refers to them (pesticide, fungicide and herbicide)
10. We've both been sprouting in our kitchens for many years

And it's the last one that I will really post about next time. So, be on the lookout for more about sprouting.

Tempeh -- Don't Serve Without a Warning, Tempeh Vegetable Stir-Fry

I just had the most fascinating email chat with Mark Scarborough about tempeh. Now, how often does one get to do something like that with a kinda famous cookbook author? Not part of my usual day.

Mark described his current desire for tempeh and vegetable stir-fries arising from having raised his own pigs and dealing with the aftermath in his meat-filled freezer . This may not be something that you can relate to, I can't (or it might be, don't know) but in any case, whatever it takes to get people eating more tempeh is just fine with me.

Here is what Mark said about tempeh, "Tempeh is a very hard sell--but I'm really not sure why. Maybe it's that slightly fermented taste? Or the texture? I certainly wouldn't serve it to most people without warning."

Do you need a warning to eat tempeh? I certainly don't but I do believe that Mark has a better handle on what people eat than I do. (I wear vegan- and vegetarian-colored glasses.)

Here's what Mark said about tempeh, "I do indeed like tempeh. We slice it up into a simple, sweet/sour/spicy stir-fry with snow peas, thinly sliced shallots, and thinly sliced red bell pepper. Had it for lunch today, in fact. Hoi sin, soy sauce, sambal, shaoshing, vinegar. Nothing complicated--but over sticky, short-grain brown rice, I think it's a great dish."

Here's my version of Mark's description with a tweak or 2. I like to steam my tempeh first which opens it up to absorb more marinade. Mark doesn't steam or marinate it. Your choice. Either way, it's likely to be delicious.


Mark Scarborough's Tempeh Vegetable Stir-Fry by The Veggie Queen


1 8 ounce package tempeh, any kind, sliced into thin strips (I particularly like Turtle Mountain Spicy tempeh)
2 tablespoons tamari or soy sauce
1 tablespoon Hoisin sauce
1-2 teaspoons sambal oleck or your favorite hot sauce
1 tablespoon rice vinegar or balsamic vinegar
1-2 tablespoons Shaoshing wine (optional)
1-2 tablespoons water
1 tablespoon canola or peanut oil
3 tablespoons thinly sliced shallots
1/2 cup sliced red pepper (in season) or carrots (in winter), thinly sliced on the diagonal
1/2 cup snow peas, stemmed, cut in half on the diagonal


Steam the tempeh for 5 minutes over boiling water.
While the tempeh is steaming, mix together all the liquid ingredients in a shallow pan and stir to combine.
Add steamed tempeh to liquids and let marinate for at least 15 minutes, and up to 30 minutes.
Remove tempeh from the marinade.
Heat a wok over medium-high heat. Add the oil and then the tempeh and shallots. Stir-fry for 1 minute. Add the red pepper or carrot and stir for another 2-3 minutes, until the pepper or carrot is getting cooked through. Add the marinade and the snow peas. Cook until the snow peas are bright green.
Taste and adjust the seasonings, adding more of any of the ingredients until it tastes right to you.
For me, I would garnish this with cilantro but that's because I love cilantro.
Serve over short grain brown rice.

Feel free to let me know what you think by emailing me at jill@theveggiequeen.com.

Jumpin' John (Hoppin' John Update): A Great Way to Start the New Year

I have heard that traditionally in the south, people eat black-eyed peas, rice and greens for good luck in the New Year. Many years ago, I started making my version of Hoppin' John called Jumpin' John because the traditional dish is made with a ham hock for flavor, and I obviously leave it out.

I have made this in the pressure cooker and the peas take only about 3 minutes at pressure, if they are presoaked. Since I use brown rice, it takes quite a bit longer to cook than that so I cook the rice first separately. As I really like brown rice, having leftovers is just fine with me. And the whole thing tastes great stuffed into a whole grain tortilla. You can even mix the leftovers together and form them into burgers.

To pressure cook the brown rice:

1 cup brown rice
1 1/2 cups water
salt, to taste, after cooking


Put rice and water into the pressure cooker. Bring to pressure. Cook at high pressure for 22 minutes. Remove from heat and let the pressure come down naturally. Remove lid and add salt to taste.


If making more than 1 cup, reduce liquid by 1/4 cup for each additional cup.

To pressure cook the black-eyed peas:

1 1/2 cups black eyed peas, picked over
1 tablespoon oil (optional)
1 medium onion, diced to equal at least 1 cup
1 clove minced garlic
1 to 2 teaspoons smoked paprika1/4 teaspoon chipotle chili powder (optional, if you like it spicier)1 1/4 cups vegetable broth

Soak black-eyed peas overnight or quick-soak by putting 3 inches of water over the peas, and bringing to a boil. Let sit for 1 hour. Drain water. Or alternately you can soak overnight.

Add the oil, if using, to the pressure cooker over medium heat. Add the onion and saute for 2 mintues. Add the garlic, smoked paprika and chipotle powder, if using. Saute 1 more minute and add the broth. Lock the lid on the pressure cooker and bring to high pressure. Lower the heat to maintain high pressure for 3 minutes. Remove from heat and quick release pressure.

Remove the lid, tilting it away from you. Add salt, and stir. Let peas sit without the lid for at least 5 minutes. Adjust seasonings. Serve hot over rice, along with greens.

Cook your greens.

I like to use collards or kale and cook them with a bit of olive oil and garlic, salt and pepper.

Mix it all together, add a splash of hot sauce (homemade for me) and eat. Enjoy. And Happy New Year.

The Veggie Queen Shares Vegetable Advice for You

Generally, I don't do a lot of linking to other blogs because I so enjoy writing. Sometimes, though, someone else has written something as well or better than I can. So why reinvent the wheel?

This post was written by Jessica Porter on a blog titled A Grain a Day. You already know that I am into grains but Jessica wrote about vegetables, relating to macrobiotics. I have very strong macro leanings but I am not a full-fledged any-particular-thing. What I choose to eat is my best distillation of the wisdom I possess along with what's in season where I am, and more likely what's in the pantry and refrigerator.

I've run across The Vegan Coach blog more than once. I like the descriptions and how Sassy changes a meal by changing the sauce. It's a concept that I've shared for years, Sassy spells it out so nicely that I wanted to share it with you.

I have resolved that 2009 will be the year that I work smarter and not harder, so I am going to be sharing more of what others do so that I can focus more on what I do -- provide new and interesting information and videos (check me out on You Tube at TheVQ and feel free to rate my videos) related to vegetarian, vegan and pressure cooking, as well as live teaching and speaking.

I have a number of new classes coming up this year that aren't yet posted to my website but include alternative baking, live foods including fermentation, sprouting and salads and a market to table class. I may blog about them before they ever get posted to my website http://www.theveggiequeen.com/.

I always wish you a healthy and happy day but now it's time to wish you a Happy New Year.