Organic Vegan: A Noble Way of Living

B E VE GAN, MAK E PEACE

1

Contents ORGANIC VEGAN Loving Hut Vegan Restaurant Chain 3-6 Health & Nutritional Information

7-9

FAST VEGAN RECIPES FROM AROUND THE WORLD Organic Homemade Recipes

10-15

Prepare Food with Love

16-17

International Vegan Recipes

18-35

As well as providing the healthiest nutrition on earth, the organic vegan diet is the easiest, best and quickest solution to stop climate change and save our planet from challenges currently faced, and an effective everyday way of spreading love, peace and joy which we can all share. This booklet provides everything needed to make this smallest shift with the biggest consequences: leaving meat and dairy behind to embrace the exciting new lifestyle of delicious vegan cuisine which endows radiant personal and planetary health for ourselves and future generations.

2

BE VE G A N , M A K E PE ACE

VEGETARIANISM IN RELIGION THE BAHÀ'I FAITH

“Regarding the eating of animal flesh and abstinence therefrom, know thou of a certainty that, in the beginning of creawwwtion, God determined the food of every living being, and to eat contrary to that determination is not approved.”

BUDDHISM

…ALL MEATS EATEN BY LIVING BEINGS ARE OF THEIR OWN RELATIVES. ~ Lankavatara Sutra (Tripitaka No. 671)

~ Selections from the Bahá’í Writings on Some Aspects of Health

CAO ĐÀI

... The most important thing is to stop killing... because animals also have souls and understand like humans.... IF WE KILL AND EAT THEM, THEN WE OWE THEM A BLOOD DEBT.”

~ Teachings of the Saints, About Keeping the Ten Precepts – Abstaining from Killing, Section 2

CONFUCIANISM

“All men have a mind which cannot bear to see the sufferings of others. The superior man, having seen the animals alive, cannot bear to see them die; having heard their dying cries, HE CANNOT BEAR TO EAT THEIR FLESH”.

CHRISTIANITY

Meats for the belly, and the belly for meats: but God shall destroy both it and them. ~ 1st Corinthians 6:13, Holy Bible “And while the flesh was yet between their teeth, ere it was chewed, the wrath of the LORD was kindled against the people, and the LORD smote the people with a very great plague.” ~ Numbers 11:33, Holy Bible

ESSENES

I am come to end the sacrifices and feasts of blood, and if ye cease NOT OFFERING AND EATING OF FLESH AND BLOOD, the wrath of God shall not cease from you.

~ Gospel of the Holy Twelve

~ Mencius, King Hui of Liang, Chapter 4

HINDUISM

“Since you...cannot bring killed animals back to life, you are responsible for killing them. Therefore you are going to hell; there is no way for your deliverance.” ~ Adi-lila, Chapter 17, verses 159-165

ISLAM

ALLAH WILL NOT GIVE MERCY TO ANYONE, EXCEPT THOSE WHO GIVE MERCY TO OTHER CREATURES. ~ Prophet Muhammad, Hadith Do not allow your stomachs to become graveyards of animals! ~ Prophet Muhammad, Hadith

“He who desires to augment his own flesh by eating the flesh of other creatures lives in misery in whatever species he may take his birth.” ~ Mahabharata, Anu. 115.47. FS, pg. 90

JUDAISM

And whatsoever man there be of the house of Israel, or of the strangers that sojourn among you, that eateth any manner of blood*; I WILL EVEN SET MY FACE AGAINST THAT SOUL THAT EATETH BLOOD*, and will cut him off from among his people. *blood: meaning “flesh”

JAINISM

A true monk should NOT ACCEPT SUCH FOOD AND DRINK as has been especially prepared for him INVOLVING THE SLAUGHTER OF LIVING BEINGS.

~ Sutrakritanga

~ Leviticus 17:10, Holy Bible

TAOISM

Do not go into the mountain to catch birds in nets, nor to the water to poison fishes and minnows. Do not butcher the ox that plows your field. ~ Tract of the Quiet Way

SIKHISM

Those mortals who consume marijuana, flesh and wine - no matter what pilgrimages, fasts and rituals they follow, they will all go to hell.

“Those plants, I, Ahura Mazda (God), rain down upon the earth,to bring food to the faithful, and fodder to the beneficent cow.” ~ Avesta, Venidad Fargard 5-20

The offering to the deities of meat obtained by killing animate beings is like offering a mother the flesh of her own child; and this is a grievous failure.

ZOROASTRIANISM

TIBETAN BUDDHISM

“Everybody knows the vegetarian diet is good for health and to save the planet. They will be awakening their own great, compassionate, loving, self-nature. And then their level of consciousness will rise up automatically. And they will understand more than they ever did. And they will be closer to Heaven than what they are right now.”

Supreme Master Ching Hai Videoconference with Sydney Center, Australia – August 17, 2008

B E VE GAN, MAK E PEACE

3

Leonardo Da Vinci Italian polymath: artist, inventor and scientist

Pythagoras

Greek philosopher, mathematician and music theorist

Albert Einstein

Theoretical physicist & Winner of 1921 Nobel Prize in physics

Lao Tzu

Chinese philosopher & spiritual teacher

Ingrid Newkirk

Animal rights activist and president of People for the Ethical Treatment of Animals (PETA)

Ellen Degeneres

Stand-up comedian, television host and actress

Moby

American DJ, singer-songwriter, musician and writer

Carl Lewis

Legendary track and field athlete, 9-time Olympic gold medalist and 8-time World Championships gold medalist

John Salley

Professional basketball player and winner of 4 NBA championships

4

BE VE G A N , M A K E PE ACE

Scott Jurek

Ultramarathon champion

Coretta Scott King

Widow of Dr. Martin Luther King Writer, activist and civil rights leader

Lisa Bloom

Award-winning TV legal expert

Alica Silverstone

Actress (Batman & Robin, Clueless) and animal activist

Loving Hut is created with a vision that all beings can live in peace, love and harmony with each other and the planet.

New Loving Hut restaurants are regularly opening around the world.

An invitation to gourmet international cuisine at a great price, it's all animal-free and made with wholesome vegan ingredients, also offering an accessible starting point for those who want to make the noble transition to a plant-based diet.

Over 170 locations worldwide!

For all kinds of vegan products, please visit:

www.LovingHut.com

Loving Hut wins the 2010 Veggie Award for Favorite Restaurant (Worldwide), as voted by readers of VegNews magazine.

B E VE GAN, MAK E PEACE

5

The Nobel Veg Diet "Don't eat meat, ride a bike and be a frugal shopper - that's how you can help brake globe warming... meat is a very carbon intensive commodity."

Dr. Rajendra Pachauri, Head of United Nation’s 2007 Nobel Prize-winning Intergovernmental Panel on Climate Change, Vegetarian

"Until he extends the circle of his compassion to all living things, man will not himself find peace."

Albert Schweitzer, 1952 Nobel Laureate for Peace, Vegetarian

Albert Einstein, 1921 Nobel Laureate for Physics, Vegetarian

"It’s much more efficient and energy efficient to have a vegetarian lifestyle."

"As long as people will shed the blood of innocent creatures there can be no peace, no liberty, no harmony between people."

Venkatraman Ramakrishnan 2009 Nobel Laureate for Chemistry, Vegetarian

“Animals are my friends... and I don’t eat my friends”

Isaac Bashevis Singer, 1978 Nobel Laureate for Literature Vegetarian

Linus Pauling

Daw Aung San Suu Kyi

1925 Nobel Laureate for Literature, Vegetarian

1954 Nobel Laureate for Chemistry 1962 Nobel Laureate for Peace Vegetarian

1991 Nobel Laureate for Peace Vegetarian

Subrahmanyan Chandrasekhar

Rabindranath Tagore

George Wald

1983 Nobel Laureate for Physics Vegetarian

1913 Nobel Laureate for Literature Vegetarian

1967 Nobel Laureate for Medicine Vegetarian

J M Coetzee

Sir C.V. Raman

Elie Wiesel

2003 Nobel Laureate for Literature Vegetarian

1930 Nobel Laureate for Physics Vegetarian

1986 Nobel Laureate for Peace Vegetarian

Shmuel Yosef Agnon

V.S. Naipaul

Romain Rollande

1966 Nobel Laureate for Literature Vegetarian

2001 Nobel Laureate for Literature Vegetarian

1915 Nobel Laureate for Literature Vegetarian

George Bernard Shaw

6

"Vegetarian food leaves a deep impression on our nature. If the whole world adopts vegerarianism, it can change the destiny of humankind."

BE VE G A N , M A K E PE ACE

B E VE GAN, MAK E PEACE

7

NUTRITIONAL FACTS

The source of the data listed here is the USDA Nutrient Database: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl http://www.soystache.com/sources_of_protein.htm

Source Wheat gluten Soy protein isolate Seaweed, spirulina, dried Soybeans, mature seeds, raw

Fat g

Protein g

Cholesterol mg

Calcium mg

Total

75.160

0.000

142.000

1.850

58.130

0.000

363.000

Magnesium mg

Iron mg

Fiber g

Energy kcal

0.27

25.000

5.200

0.600

370.000

0.46

0.052

315.000

10.780

3.600

290.000

195.000

28.500

5.500

331.000 416.000

Saturated

57.470

0.000

120.000

7.720

2.65

36.490

0.000

277.000

19.940

2.884

280.000

15.700

9.300

Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted

30.940

96.000

7.000

8.140

2.870

29.000

1.140

0.000

206.000

Chicken, broiled, fried, cooked, roasted, light meat, meat only Lamb, domestic, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted

30.910

85.000

15.000

4.510

1.270

27.000

1.060

0.000

173.000

28.300

89.000

8.000

7.740

2.760

26.000

2.120

0.000

191.000

Lentils, mature seeds, raw Finfish, halibut, Atlantic and Pacific, cooked, dry heat

28.060

0.000

51.000

0.960

0.135

107.000

9.020

30.500 338.000

26.690

41.000

60.000

2.940

0.417

107.000

1.070

0.000

Peanuts, spanish, raw 26.150 Broadbeans (fava 26.120 beans), mature seeds, raw

0.000 0.000

106.000 103.000

49.600 1.530

7.642 0.254

188.000 192.000

3.910 6.700

9.500 570.000 25.000 341.000

Finfish, salmon, chinook, cooked, dry heat

25.720

85.000

28.000

13.380

3.214

122.000

0.910

0.000

Beans, kidney, royal red, mature seeds, raw

25.330

0.000

131.000

0.450

0.065

138.000

8.700

24.900 329.000

Leonardo da Vinci Leonardo da Vinci has been described as the archetypal Renaissance man and a polymath. He was an Italian architect, anatomist, sculptor, inventor, geometrician, musician and painter.

Leonardo adhered to a vegetarian diet for ethical reasons. He said: “He who does not value life does not deserve it.” He also thought of those who ate meat: “their own bodies shall be made a tomb and the means of transit of all the living bodies which they have slain.” Furthermore he stated: “Truly, man is the king of beasts, for his brutality exceeds theirs. We live by the death of others: we are burial places! I have from an early age abjured the use of meat, and the time will come when men such as I will look on the murder of animals as they now look on the murder of men.”

8

140.000

BE VE G A N , M A K E PE ACE

231.000

Based on a 100g serving

Source Mung beans, mature seeds, raw Pumpkin and squash seed kernels Beef, ground, regular, cooked, broiled, medium Tempeh, cooked Oats Tofu, raw, firm, prepared with calcium sulfate Egg, whole, cooked, fried Quinoa Egg, whole, cooked, hard-boiled Egg, whole, raw, fresh Tofu, firm, prepared with calcium sulfate and magnesium chloride Garlic, raw Milk, store bought, liquid, 3.7% milkfat Seaweed, spirulina, raw Peas, green, raw Milk, nonfat Carrots, raw Bananas, raw

Fat g

Protein g

Cholesterol mg

Calcium mg

Saturated

25.210

0.000 0.000

Total

138.000

1.640

0.114

267.000

7.570

24.540

0.000 0.000 0.000

43.000

45.850

8.674

535.000

14.970

3.900

541.000

24.070

90.000

11.000

20.690

8.130

20.000

2.440

0.000

289.000

18.190 16.890 15.780

(0.000) 0.000 0.000

95.600 54.000 683.000

11.380 6.900 8.720

3.290 1.217 1.261

77.200 177.000 58.000

2.126 4.720 10.470

?

2.300

197.000 389.000 145.000

13.540

459.000

55.000

15.000

4.167

11.000

1.560

0.000

199.000

13.100 12.580

0.000 424.000

60.000 50.000

5.800 10.610

0.590 3.267

210.000 10.000

9.250 1.190

5.900 0.000

374.000 155.000

12.490

425.000

49.000

10.020

3.100

10.000

1.440

0.000

149.000

8.040

0.000

162.000

4.460

0.646

46.000

1.450

0.400

77.000

6.360 20.4

0.000 3.280

181.000 14.300

0.500 3.660

0.089 2.278

25.000 13.4000

1.700 0.050

2.100 0.000

149.000 64.172

5.920

0.000

12.000

0.390

0.135

19.000

2.790

?

26.000

5.420 3.4 1.030

0.000 2.000 0.000

25.000 123.000 27.000

0.400 0.180 0.190

0.071 0.117 0.030

33.000 0.040 15.000

1.470 0.030 0.500

5.100 0.000 3.000

81.000 35.000 43.000

1.030

0.000

6.000

0.480

0.185

29.000

0.310

2.400

92.000

For further information, please see the websites listed below: The Vegan Society (vitamin B-12) http://www.vegansociety.com/food/nutrition/b12/ Seventh-day Adventist Dietetic Association http://www.sdada.org/plant.htm Mercy for Animals http://www.mercyforanimals.org/

Magnesium mg

Iron mg

Fiber g

Energy kcal

18.300 20.000 341.000

MFA Blog http://www.mfablog.org/2010/09/veganism-the-diet-of-champions.html Supreme Master Television http://www.SupremeMasterTV.com T. Colin Campbell Foundation http://www.tcolincampbell.org/ PCRM; Physicians Committee for Responsible Medicine http://www.pcrm.org/

Alicia Silverstone Alicia Silverstone is a noted Hollywood actress best known for her roles in Hollywood films such as Clueless and her portrayal of Batgirl in Batman & Robin. Her performances have garnered Emmy and Golden Globe nominations and she also won National Board of Review.

Silverstone is noted for being an animal rights and environmental activist.

She became a vegan in 1998 after attending an animal rights meeting, saying “I realized that I was the problem … I was an animal lover who was eating animals.” She also added, “Being vegan truly is the secret to my life’s joy and peace. I feel physically and spiritually better than I could have ever imagined knowing that I am doing everything I can to reduce animal suffering with simple lifestyle choices like being vegan, never wearing any products made from animals (like wool and leather), and buying only from companies that NEVER test their products or ingredients on animals.

B E VE GAN, MAK E PEACE

9

Your Healthy Recipes

ORGANIC

HOME

Soy Milk

3 cups of soy beans make 1 gallon of soy milk

Step 1: Soak 3 cups of dried organic soybeans in water overnight, or for at least 8 hours.

Step 2: Drain and carefully rinse the soybeans then add them to a grinder or blender and blend until smooth. If using a blender add some water to aid blending.

Step 3: Pour 1 gallon of drinking water into a large pot and add the blended liquid into it and stir for a few minutes.

Step 4: Strain the liquid through a muslin cloth (cheesecloth) and squeeze out the soya milk. The pulp remaining in the cheesecloth is very nutritious also and can be used in bread making or soups.

Step 5: Bring the liquid to a boil, then lower the heat and simmer for at least 25 minutes. Stir it with a wooden spoon to prevent burning.

Step 6: The soy milk can be enjoyed on its own, or with agave syrup, sugar or vanilla which can be added at this stage to flavour it.

Step 7: Serve warm, or chill and enjoy.

NOTE: Soy milk may foam up quickly to the top of the pot. If this happens, remove the pot from the heat or turn off the heat for a few moments until it cools a little and the foaming stops.

Soy milk can also be used as a dairy-free substitute in milkshakes, puddings, soups, and cream sauces.

Grind the soy beans with one of the following: juicer; blender; food processor; grinder or stone grinder.

10

BE VE G A N , M A K E PE ACE

(1)

(2)

(5)

(6)

MADE Tofu

(1)

Step 1:Prepare 1 gallon of hot soy milk (see 'Soy Milk' recipe).

Step 2:Mix 2 or 2½ teaspoons of epsom salts as a coagulant with 1 ½

cups of warm water until they dissolve.

Step 3:Pour 1¼ cups of the epsom salts mixture into the hot soy milk.

Stir the liquid well, and then let the mixture stand undisturbed

for 4 to 5 minutes.

Step 4:If the resulting curd is similar to the picture on the left, then don't

pour in the rest of epsom salts mixture. If the mixture does not

separate into liquid and solid, then add the remaining salt coagulant.

Step 5:Pour the mixture into the wooden framed box lined with cheesecloth.

Step 6:Wrap the cheesecloth around the mixture and put another

wooden box or weights on top of the mixture to press the water

out of the mixture.

Step 7:The tofu will be ready in about 5-10 minutes to be cut into

shapes for you to enjoy. A sprinkle of

salt and black pepper will enhance its

flavor.

(4)

(5)

(6)

NOTE: Lemon juice, apple cider vinegar, vinegar, calcium sulfate (gypsum), or natural nigari salt can also be used as coagulants.

lemon juice

natural nigari salt

apple cider vinegar

calcium sulfate (gypsum)

B E VE GAN, MAK E PEACE

11

Your Healthy Recipes

ORGANIC

HOME

Vegan Steak

Ingredients: Soy meat or wheat meat 400g Flour 2 tbsp Wheat gluten powder 5 tbsp Corn flour 1 tbsp Sweet red pepper powder or beetroot powder 1/8 spoon Seasonings: Salt 1 tsp Sugar 1/2 tsp Black pepper 1 tsp Thyme 1/2 tsp Rosemary 1/2 tsp Soy sauce 2 tbsp Vegetable oil

80g Water

4 to 5 tbsp

5 tbsp Linseed liquid ★5 tbsp of Linseed liquid : take 20g linseed and add 120ml hot water.

After 30 minutes, strain out the seeds keeping only the liquid.

Direction: Step 1: Soak the soy meat pieces in water until soft. Drain off excess

water. Break them up slightly using a blender (need to keep their

fibrous texture so that they have a better taste). Blend only for a

few seconds, stopping the blender regularly to check. Then, drain

off the water and use hands to press until dry.

Step 2: Put into a pot. Add in all the flour ingredients and all the

seasonings, then add 5 tbsp linseed liquid. Mix them evenly.

Step 3: Divide into 7 or 8 portions. Use a jar lid as a mold to make the

vegan steak with the thickness and size of your liking. Then,

steam for 5 to 6 minutes.

Step 4: Remove the steamed vegan steak. Pan fry both sides until they

are a golden color. This vegan steak can be used as a hamburger

patty or can also be topped with sauce and eaten with rice. It is

nutritious, delicious and healthy.

(1a)

(1b)

(1c)

(2)

(3)

12

BE VE G A N , M A K E PE ACE

MADE (1)

(2a)

Vegan Ham

Ingredients: Soy meat or wheat meat 600g

Corn flour 90g Wheat gluten powder 150g

All purpose flour 50g Sweet potato flour 40g

Linseed liquid 6 tbsp Sweet red pepper powder or beetroot powder 3g (for coloring) Material: Cotton cloth

(2b)

(2c)

(2d)

(3)

Seasonings: Salt Black pepper Rosemary

Soy sauce

2 pieces about 50cm in length and width 28g 1 1/2 tsp 1 tsp 4 tbsp

Sugar Thyme Assorted spices Vegetable oil

30g 1 tsp 1 tsp 200g

Direction: Step 1:Soak the soy meat pieces in water until soft. Drain off excess

water. Break them up slightly using a blender (need to keep their

fibrous texture for best results). Blending for a few seconds is

enough; stop the blender regularly to check. Filter off the water

and use hands to press until dry.

Step 2:Put into a pot. Add in all the flour ingredients and all the

seasonings, then add 6 tbsp linseed liquid. Mix them evenly.

Divide into 2 portions. Put one of them into a plastic bag

and press out the air to make it tight. At the same time, make

it into a cylindrical or rectangular shape. Then use a cloth to

cover it tightly and place in steamer. Use high heat to boil for

5 minutes and then turn to medium heat to steam for 40

minutes. Take it out and cut to eat or freeze it for later use.

Step 3:This vegan ham can be shredded for

salads, sliced to be used as a burger

or put on bread. It tastes great and is

a terrific meat substitute.

B E VE GAN, MAK E PEACE

13

Your Healthy Recipes

ORGANIC

HOME

Peace Pate` ^

(1)

Ingredients: Section 1:

Walnuts Silken tofu Soy sauce

50g 290g 20ml

Sunflower seeds Soymilk

75g 100ml

Section 2:

Frying oil Garlic powder powder

20ml 1 tbsp 1/2 tsp

Dried bean curd Onion powder

300g 1 tbsp C u r r y

(2)

Section 3:

Apple cider vinegar 40ml Lemon juice 20ml Olive oil 60ml Nutritional yeast 4 heaped tbsp Salt 1g Mustard sauce 20ml Light brown sugar 10g Directions: Step 1: Blend first section of ingredients until smooth.

Step 2: Fry dried bean curd and other section 2 ingredients in pan until

brown. Remove and heat the paste from step 1 in the pan, stirring

constantly to avoid sticking. Do so for 5 minutes or until it is hot

throughout (to pasteurize the mixture).

Step 3: Put section 3 of the ingredients into the blender and blend well.

Add cooled liquid from frying pan and blend to mix.

Step 4: Add dried bean curd and pulse blender to combine the fried bean

curd fully into the mix. Mix for 10-20 seconds.

Storage and Notes: ★Produces about 1.3-1.5 liters – store in an airtight container. ★Refrigerate ★Will stay fresh 2 weeks.

(3a)

(3b)

(3c)

14

BE VE G A N , M A K E PE ACE

MADE

Ice Cream

Equipment: Blender or food processor Ingredients: Cashew nuts 1 cup, 150g Virgin coconut oil

30ml Maltose (or rice or barley syrup) 200g Banana (frozen)

200 ~ 250g Directions: Step 1: Soak the cashews in the water for 30 minutes and then drain the water.

Step 2: Put the maltose into the blender.

Step 3: Add 200ml hot water into the blender to melt the maltose, waiting for 5 minutes before blending.

Step 4: Blend for 30-60 seconds until fully dissolved.

Step 5: Add the cashews and blend for another minute until very smooth.

Step 6: Add virgin coconut oil and blend for 1/2 a minute (30 secs).

Step 7: Add in frozen banana cut into pieces and blend for 30 seconds.

Step 8: Put in the freezer for 1 day. Then it is ready to serve.

If you wish to add berries, add after the banana and blend for 30 seconds.

You may replace cashews with avocados (1 large avocado per cup of cashews).

You may substitute 2 large frozen mangos for bananas and berries for a different flavor.

All the fresh fruits must be placed in the freezer for 1 day before blending. For richer (creamier) icecream, double the amount of coconut oil.

Marzipan Sauce

Ingredients: Almond meal (finely ground almonds) 50g Cashews

50g Almond essence (non-alcohol base) 70ml Salt 1/2 tsp Non-sweetened soya milk 130ml Vanilla powder 1 tsp Firm tofu 1/2 block (150gm) Coconut oil 25ml Xanthan gum 1/2 tsp Light brown sugar 125g Water 300ml Directions: Step 1: Bake almond meal & cashews at 220-250 째C for about 6-10 minutes.

Step 2: Put the soya milk into the blender.

Step 3: Add the baked almond meal and cashews into the blender and blend for 1-2 minutes.

Step 4: Add the brown sugar, salt, tofu, almond essence and vanilla. Blend for 1 minute or until

mixed well.

Step 5: Near the end of blending, add the coconut oil.

Stpe 6: Add the water and xanthan gum and blend for 30 seconds until the texture is consistent.

Step 7: Makes around 800ml and keeps for around 2 weeks in refrigerator.

The Marzipan Sauce is best stored in the refrigerator for 1 day to thicken before serving. Pour over cakes, cereal, bread, ice-cream or puddings. Add to warm water for a refreshing drink. Serving size is usually 20-30ml.

B E VE GAN, MAK E PEACE

15

P repare F ood with L ove

Our bodies need food to keep us healthy. Our souls depend on love to grow.

The work in the kitchen is a very great mission. It is like taking care of God's children, giving them energy and uplifting their souls through the food.

We wish you to enjoy the food that we have prepared for you with

our love and our sincerity. You will see for yourself that vegan foods are really delicious and nutritious. I can say even more nutritious and more delicious than the meat diet; and it's bloodless. When we eat vegetarian food, afterwards we feel very light: no conscience; no burden of guilt. We feel like we are full of life and full of vitality again, to do anything we want, a way of life without any killing, without any blood, without any burdened conscience.

16

BE VE G A N , M A K E PE ACE

~ The Supreme Master Ching Hai

Two Dishes Specially Offered by Supreme Master Ching Hai

Bachelor’s P ot

An ideal dish for busy bachelors-Supreme Master Ching Hai used this recipe when She was working for the U.N. refugees and did not have time to cook every day. ★ Any type of soy protein may be substituted in place of the wheat gluten, vegetarian ham or fried bean curd. ★ Add soy sauce (flavoured) if you need more flavor: a delicious taste is guaranteed. Cook onion with some fresh mint so as to avoid too strong a flavor, or leave it out if desired. ★ The best way to enjoy Bachelor's Pot is to make a large amount at one time, store in refrigerator, and reheat only the serving needed for one day. Serve with rice, noodles, or bread.

Add water to rice and Bachelor’s Pot, cook over medium heat for 5-10 minutes and serve as delicatessen congee. Or, add noodles instead of rice and serve as noodle soup. ◎ Ingredients: Onion (finely chopped) 1/2 Ginger (slices) 5-6 Green onions (finely chopped) 6 Fried bean curd (cut into 1" cubes) 600g (21 oz) Wheat gluten (cut into 1" pieces) 600g (5-6 pieces) Vegetarian ham (cut into 1" cubes) 100g (3.5 oz) Carrot (cut into chunks) 1 (medium size) Turnip, daikon radish (cut into chunks) 1 lb.

Cauliflower (cut into small sprigs) 1/2 head Green bell pepper (cut into squares) 1 Tomatoes (cut into chunks) 2 (medium) Lima beans 300g (10 oz) Cabbage (cut into chunks) 1/4 (small) Cilantro (chopped) 1 small bunch Vegetable oil 5 tbsp ◎ Seasonings: Preserved bean curd 4 cubes Soy sauce 2 tbsp Salt 2 tsp Sugar 3 tsp Vegetarian seasoning 2 tsp Black pepper 1/2 tsp Tomato ketchup 2 tbsp Five spices powder 1 tsp Chili sauce or chili powder Optional Thoroughly mix above ingredients and set aside. ◎ Directions: 1. Preheat 5 tbsp of oil in a frying pan. Stir-fry onion and green onions until slightly golden and fragrant. Add fried bean curd, wheat gluten and vegetarian ham, and sauté evenly for 2 minutes. Then add carrots, turnips, cauliflower, green peppers, tomatoes, lima beans and cabbage and mix evenly.

2. Pour pre-mixed seasonings into the mixture, and stir slightly. Add 200ml water, and stir evenly, then cover. Bring to a boil, then reduce heat and simmer until vegetables are just tender. Sprinkle with cilantro. Remove from heat and serve hot.

3. Fresh salad, cucumbers, pickles, or nuts can be served with this dish to add some variety.

Good W ife Tofu

Named by Supreme Master Ching Hai, the title means that such a delicious dish will win the good wife a place in her husband’s heart.

◎ Ingredients: Oil 2 tbsp Onion (diced) 1 tsp Vegetarian ham (diced) 1 thick slice Tomatoes (diced) 2-3 medium size Soft tofu (diced) 1 box (100g) Fresh cilantro (finely chopped) 1/2 cup Green onion, mint and basil (finely chopped) ◎ Seasonings: Salt 1/2 tsp Sugar

1 tsp Vegetarian seasoning 1 tsp Black pepper

a dash Soy sauce 3 tbsp

Chili sauce (optional) (or 2 pieces preserved bean curd and 1 tbsp Soy sauce) Thoroughly mix above ingredients and set aside. ◎ Directions: 1. Preheat oil in a saucepan, add onion and sauté until lightly golden in color.

2. Add vegetarian ham and stir evenly for about half a minute, then add tomatoes.

3. Stir in premixed seasoning, then add tofu and stir evenly.

4. Add 1 to 1½ cups water, cover and simmer for 5 minutes.

5. Now add green onion, cilantro and basil, stir and remove from heat.

6. Good Wife Tofu is ready to serve. Top with a dash of pepper, and some mint, if desired. It can also be served over toast and accompanied by some fresh cucumber and lettuce.

B E VE GAN, MAK E PEACE

17

M ushroom & S oymilk C ream S oup

◎ Ingredients: Mushrooms (sliced) 6 pcs Organic sugarless soymilk 1½ cup Parsley a little ◎ Seasonings: Sea salt

Organic flour Vegan butter

1 tbsp ½ tbsp

a dash

◎ Directions: 1. Heat saucepan on low heat then melt vegan butter in pan, add flour and stir, while adding in soymilk little by little.

2. Let cool and blend until smooth and free of lumps. Pour back into saucepan, add mushrooms slices, bring to boil, add sea salt and season to taste. Garnish with parsley and you're ready to serve.

◎ Ingredients: Pumpkin Carrot ◎ Seasonings: Sea salt

C arrot & Pumpkin C ream S oup 1/3 head 1/2

Coconut milk Water

a little 200 ml

a dash

◎ Directions: 1. Peel skin of pumpkin, remove seeds and rinse, dice; peel skin of carrot and dice.

2. Boil 200 ml water, cook carrot for about 5 min; add pumpkin and cook for 5 more min until tender. Remove from heat to let cool; blend to form juice.

3. Pour juice into pot, bring to boil, add sea salt, stir well; turn off heat and pour into bowls, add coconut milk and serve.

C reamy C orn S oup with

B amboo P ith F ungus & A sparagus

◎ Ingredients: Ginger Bamboo pith fungus Creamy corn soup Diced asparagus

1 slice 2 pcs 1 can 15 pcs

Water Wood ear mushroom Carrot Veg ham

◎ Seasonings: Salt

1/4 tsp

Veggie flavor enhancer

◎ Thickener: Water

2 tbsp

Corn starch

1½ cup as desired as desired as desired 1/4 tsp 2 tsp

◎ Directions: 1. Soak bamboo pith fungus in water until softened. Boil water in pot with ginger in it; add bamboo pith and wood ear mushroom, cook for 2 min., drain dry. Segment bamboo pith; mince wood ear mushroom, carrot and veg ham; dice mini asparagus.

2. Cook creamy corn soup with water and bamboo pith added; upon boiling, add diced asparagus and thickener. Pour into serving bowl, arrange carrot, wood ear mushroom and veg ham bits in the center, garnish with asparagus tips, serve.

18

BE VE G A N , M A K E PE ACE

5 -C

olor

V eggies

◎ Ingredients: Potato (medium-sized) 2 Avocado ½ Tomato 1 Pumpkin 250g

Purple cabbage Small cucumber Parsley

3 leaves ½ 1 sprig

◎ Seasonings: Sea salt, black pepper (crushed), olive oil - a little of each ◎ Kitchen utensils:1 planer, 1 stainless steel cylindrical-shaped mold ◎ Directions: 1. Wash clean 1 potato and cook it in boiling water. On cooling down, peel the skin and mash.

Rinse and finely chop the parsley. Add sea salt, crushed black pepper and the parsley with some olive oil to the mashed potato.

2. Cut a cross on the bottom of the tomato, immerse in boiling water for a while, peel off the skin, let cool, remove seeds, and then chop. Drain out excessive water; mix with sea salt, black pepper, and olive oil.

3. Peel the pumpkin, remove seeds, and dice. Cook in boiling water until well done, let cool and mash; mix with some olive oil.

4. Rinse the purple cabbage leaves, cook in boiling water, drain and wipe dry, chop. Add a dash of sea salt and some olive oil.

5. Remove shell and core of avocado, scoop out the flesh, and mash.

6. Place cylindrical mold in middle of plate; add in mashed purple cabbage, potato, tomato, avocado and pumpkin layer by layer while pressing gently. Slowly and carefully remove the mold. Garnish with peppermint leaves.

7. Peel the potato second, rinse the cucumber, and use a planer to make thin slices of both.

Deep fry potato slices. Put the potato chips and cucumber slices by one side of the plate, and garnish the other side with finely chopped parsley in olive oil.

◎ Ingredients: Dragon fruit (large size) Peach (diced) Cucumber (diced) Avocado (diced)

D ragon F ruit S alad 1 pc a little a little a little

Strawberry (diced) Organic raisins Vegan eggless mayonnaise

a little a pinch 2 tbsp

◎ Directions: 1. Cut out a cross section of dragon fruit about ⅓ from the top. Scoop out the flesh and dice it, reserving the shell for later use.

2. Put diced dragon fruit, diced peach, diced cucumber, diced avocado, and diced strawberry into a bowl, then add vegan eggless mayonnaise. Toss well.

3. Stuff mixture into the dragon fruit shell, sprinkle with raisins. ★ Choose your own favorite variety of fruit to make the salad. ★ Vegan eggless mayonnaise is available in larger supermarkets and health stores.

Deli S alad withVeganC heese & Red Kidney Beans

◎ Ingredients: Organic lettuce 1 packet Yellow bell pepper 1 Vegan tofu cheese 1 packet Red bell pepper 1 Red kidney beans 1 cup Avocado 1 Cherry tomato 10 pieces Cucumber 1 Olives (pitted) 8 pieces Roasted almonds several ◎ For the salad dressing: Organic olive oil 2 tbsp Syrup 2 tbsp Organic apple cider vinegar 3 tbsp Roasted almonds 1 cup Roasted cashews 1 cup Lemon (squeezed) 1 Sea salt, thyme, black pepper a little of each ◎ Directions for salad dressing: 1. Grind the almonds and cashews into powder using a grinder.

2. Blend all the materials for ½ min for dressing, ready for use. ◎ Directions for the salad: 1. Rinse the lettuce with filtered water and drain dry.

2. Dice the vegan tofu cheese; rinse both bell peppers, remove seeds and dice; remove shell & core of avocado, scoop out the flesh and dice; rinse cucumber and dice, rinse cherries, rinse red kidney beans with filtered water and drain dry.

3. Put all materials (except vegan tofu cheese and roasted almond) in a big bowl, add olive oil and toss well. Sprinkle vegan tofu cheese and roasted almond on top. ★ Salad dressing can stay fresh for 1 week kept in a glass container and stored inside the fridge. ★ Salad dressing can also serve as a bread and sandwich spread. ★ Vegan tofu cheese is dairy-free and free from animal substances; available in organic stores.

B E VE GAN, MAK E PEACE

19

Tomato C up

◎ Ingredients: Tomato Veg dried scallop (shreds) Potato (diced)

4 pcs 1 can 1 pc

Onion (diced) Vegan soy cheese (cut into strips) Parsley (chopped)

½ pc 1 pc a pinch

◎ Seasonings: Vegan eggless mayonnaise Black pepper (ground)

1½ tbsp a pinch

Sea salt

a dash

◎ Directions: 1. Rinse tomato, cut open the top, scoop out the seeds; reserve shell for later use.

2. Heat pan, add some olive oil, sauté onion and potato on medium heat till done, then put in a bowl.

3. Empty the dried scallop shreds in a bowl, loosen with a fork; add onion, potato, vegan eggless mayonnaise, ground black pepper, parsley and sea salt, mix well; stuff inside the tomato shell, spread some olive oil around the shell, and arrange vegan cheese strips on top.

4. Put into an oven preheated to 160°C, bake for 5-8min, remove; garnish with parsley and serve. ★ Vegan soy cheese is dairy-free and free from animal substances. Available in organic stores.

T ri-color Bell P eppers S tuffed with M ashed P otato & B lack Pepper

◎ Ingredients: Potatoes Wheat germ Thyme ◎ Seasonings: Soy sauce Sea salt

4 pcs 1 cup a pinch

Ground flaxseed Black pepper (crushed) Green, red & yellow bell pepper

a dash ½ tsp

Raw sugar

1 cup a dash 1 of each 1 tsp

◎ Sauce: Water 2 tbsp Raw sugar ½ tsp Sea salt ½tsp Soy sauce 1 tsp Cornstarch 1½ tsp

◎ Directions: 1. Boil potato until tender, using toothpick to test, let cool on a plate. Then mash it, adding wheat germ, ground flaxseed, crushed black pepper, thyme and seasonings. Mix well.

2. Rinse green & red & yellow bell peppers, remove stems, seeds and ribs. Wipe dry, sprinkle with cornstarch inside. Stuff in potato mash; flatten the surface, sprinkle the top with cornstarch.

3. Heat pan, add 2 tbsp oil, fry the potato mash side on low heat until browned, place bell peppers nicely on plate.

4. Add a little oil into the pan, boil the sauce and pour on top of the bell peppers.

T ri-color B ell Pepper S alad with E ggplant & Z ucchini

◎ Ingredients: Red, orange & yellow bell pepper Italian eggplant (chunks) Zucchini (sliced)

1 of each as required as required

◎ Seasonings: Sea salt a dash Dill a pinch

Potato (peeled/chunks) Water

Pumpkin (diced)

1 pc 1½ cup 1 cup

Black pepper

a pinch

◎ Directions: 1. Boil the pumpkin cubes in 1½ cups of water in a saucepan until tender. Remove from heat, let cool, and blend to juice.

2. Boil the potato in water until half done. Drain dry.

3. Heat pan, add olive oil, fry the potato on low heat until browned; add tri-color bell peppers, eggplant, zucchini and fry lightly; sprinkle sea salt and black pepper, leave aside.

4. Slowly pour pumpkin juice onto a plate, pile up potato chunks, and then lay tri-color bell peppers, eggplant, and zucchini on top and to the side of the potato chunks. Add the remaining juice on top, garnish with dill and serve.

20

BE VE G A N , M A K E PE ACE

C har S iew Roll with T urmeric Powder

◎ Ingredients: Organic mung bean sprouts White sesame Pea shoots

2 handfuls a pinch ½ tub

Loving Hut cheerful vegan ham paste Vegan whole-wheat pastry wrapper

300g 6 sheets

◎ Seasonings for pastry topping sauce: Non-GM soymilk 1 tbsp

Turmeric powder

a pinch

◎ Seasonings for char siew marinade: Korean chili sauce 1 tsp Sesame oil 1 tbsp Japanese mirin 1 tsp

Non-GM soy sauce Tomato ketchup Brown sugar

2 tbsp 1½ tbsp 1 tbsp

◎ Directions: 1. Mix all ingredients for char siew marinade, set aside. Tear vegan ham paste by hand into small shreds, add char siew marinade, let marinate for over half an hour. Sauté marinated char siew in skillet, and then sprinkle with white sesame.

2. Slightly heat pastry wrappers in pan without using oil, until softened and done; dish up and set aside.

3. Place sautéed char siew in pastry wrapper, add mung bean sprouts, pea shoots, and make a roll.

4. Coat surface of baking pan with olive oil, arrange char siew rolls on it, brush on turmeric soymilk (mix turmeric powder with soymilk), and then sprinkle with white sesame. Bake in a 150°C oven for about 15 minutes until browned. Serve.

S tuffed Veggie Tofu Puffs in Portuguese S auce

◎ Ingredients: Tofu puff Potato Mixed vegetables (chopped)

10 pcs 2 pcs 2/3 cup

◎ Seasonings: Veg mushroom seasoning Sea salt

½ tsp 1 tsp

Curry powder Coconut water Water

Raw sugar

1½ tbsp 1 can 1 tbsp 1 tsp

◎ Directions: 1. Quick-boil the mixed vegetables, drain dry.

2. Wash potato and boil until well done, drain and let cool, peel and mash; add mixed vegetables and seasonings, mix well.

3. Rinse the tofu puffs with hot water to lessen oiliness, squeeze dry and halve, sprinkle some corn starch on the inside; stuff in potato mash, sprinkle the surface with corn starch until the surface is brown, leave aside.

4. Heat the pan with some oil, add water to curry powder and stir well, pour into pan to fry, add coconut juice and seasonings. Finally add tofu puffs, stir fry a bit, and dish up to serve. ★ Deep-fried tofu puffs better rinsed with hot water or quick-boiled to remove any surface oil, then squeezed dry.

◎ Ingredients: Mexican tortilla Red lettuce Lettuce Organic celery Carrot (stripped)

M exican T ortilla 2 pcs 2 leaves 2 leaves 2 sticks 2 stems

Cucumber (stripped) Canned chickpeas Organic tomato sauce Mexican salsa Mustard sauce

2 stems 2 cups 4 tbsp 3 tbsp a little

◎ Directions: 1. Rinse chickpeas, blend into paste. Pour into pan and bring to boil; add tomato sauce and Mexican salsa, mix well, let cool on a plate.

2. Blanch carrot strips in boiling hot water for a short while, remove from heat.

3. Rinse red lettuce, lettuce and celery; remove outer stringy fiber of celery stalks and cut into strips.

4. Heat the pan without any oil, warm both sides of tortilla on low heat, and lay flat on a plate. Add lettuce, chickpea paste, celery , carrot, cucumber and mustard sauce on top, roll it up and serve. ★ No need to blanch the carrot if you prefer it crunchy. ★ May add or replace fillings freely with your favorite veggie ingredients.

B E VE GAN, MAK E PEACE

21

◎ Ingredients & Seasonings: Veggie medley Cherry tomatoes Baked cashews Canned red kidney beans Veggie flavor enhancer

Garden Pasta S alad 1 portion as desired as desired as desired ½ tsp

Fusilli pasta Unsweetened soymilk Mixed herb seasoning Salt

¼ package ½ cup as desired ½ tsp

◎ Directions: 1. Rinse veggies, drain dry; rinse cherry tomatoes, halve; rinse red kidney beans, drain dry.

2. Cook pasta with water for 4 minutes, with lid on let stand for 2 more minutes until tender but firm, drain dry.

3. Fry pasta with olive oil, add unsweetened soymilk, veggie flavor enhancer and mixed herbs.

Stir-fry for a while; add veggie medley and cherry tomato, stir fry to mix well. Sprinkle with baked cashews; serve. ★ May use veggie broth instead of unsweetened soymilk for a more savoury dish.

B aked Pumpkin R ice

◎ Ingredients: Pumpkin Veg shrimp dices Mushroom dices Red/brown rice

1 head 1 cup 1 cup 3 bowls

Green veggie stalk (diced) Veg chicken dices Veg ham dices

1 cup ½ cup ½ cup

◎ Seasonings: Salt

1 tsp

Veggie flavor enhancer

¼ tsp

◎ Directions: 1. Rinse and cross cut the upper part of the pumpkin, scoop out the center pith and seeds.

2. Heat 1 tbsp oil in skillet, fry cooked red/brown rice till the grains split, then put in a bowl.

3. With ½ tbsp oil, fry diced veg shrimp, veg ham, veg chicken, mushroom, green veggie stalk for a while, add red/brown rice and seasonings, stir fry to combine well. Stuff mixture into a pumpkin, covering with foil sheet.

4. Preheat oven at 200°C for 15 minutes; bake the stuffed pumpkin for 20 minutes. ★ Red/brown rice should be soaked for 4 hours before cooking. May add diced pumpkin as an ingredient.

A ngel H air Pasta with M ushroom M edley & A sparagus

◎ Ingredients: Angel hair pasta Shiitake mushroom Button mushroom Porcini mushroom

½ package 4 pcs 6 pcs as desired

King oyster mushroom Ganoderma mushroom Baby asparagus Green/red bell pepper

1 pc 1 pc 15 pcs as desired

◎ Seasonings: Salt Olive oil

1½ tsp a little

Veggie flavor enhancer

1 tsp

◎ Directions: 1. Cook angel hair pasta in warm water for ½ min, drain.

2. Rinse and soak porcini mushroom until tender, squeeze dry and keep the water for later use.

Rinse and segment asparagus. Slice shiitake mushroom; slice button mushroom; peel the end of ganoderma mushroom; slice king oyster mushroom. Cut bell peppers into threads.

3. Heat olive oil in skillet; stir fry mushroom medley, asparagus and bell peppers. Add the reserved water in (2); add angel hair pasta and seasonings; stir fry with more olive oil, combine well and serve.

22

BE VE G A N , M A K E PE ACE

H amburger with Tofu C utlet

◎ Ingredients: A (Burger Bun): Organic bread flour 200g Vegan butter 2 tbsp Organic whole-wheat flour 2 tbsp Yeast 1 tsp Raw brown sugar 2 tbsp Warm water ½ cup Sea salt a dash Soymilk a little Black & white sesame a pinch B (Tofu Cutlet): Firm tofu 1 box Organic white flour 2 tbsp Wheat germ 3 tbsp Veggie flavor enhancer ½ tsp Flaxseed 3 tsp Sea salt ½ tsp Brewer’s yeast 3 tsp Raw sugar ½ tsp Organic oatmeal 3 tbsp Organic whole-wheat flour 3 tbsp Dill, thyme a pinch C (Fillings): Lettuce 1 leaf Vegan eggless mayonnaise a little Vegan soy cheese 1 slice Mustard sauce a little Tomato 2 slices ◎ Directions: A (Burger Bun): 1. Dissolve yeast in a little warm water, add some raw brown sugar, cover with lid, leave in a warm place to ferment.

2. Put bread flour, whole-wheat flour, raw sugar, vegan butter, and sea salt in a bowl, add fermented yeast, stir well while adding warm water little by little, knead gently to make dough. Transfer to kitchen board, roll from the inside out repeatedly until smooth and not sticky.

3. Roll to form round dough, place inside a bowl, cover with wet towel or plastic wrap to prevent the surface from chapping, leave in a warm corner for 1st fermentation which takes about 40 min, depending on the room temperature.

4. Transfer fermented dough to kitchen board again, divide into 4 portions, roll each into a ball; place on baking pan lined with foil, brush on soymilk, sprinkle with black & white sesame, and leave in a warm place for 2nd fermentation which takes about 15 min, then put inside an oven pre-heated to 170°C for about 20 min.

B (Tofu Cutlet): 1. After rinsing firm tofu, put some heavy object on it to press out excessive water, then mash up with a fork, add wheat germ, flax seed, oatmeal, whole wheat powder, flour, brewer’s yeast, dill, thyme and seasonings, stir well and divide into 4 portions, roll to form patties.

2. Add oil to heated pan, fry both sides of the patties until browned.

3. Halve each cooled burger into 2 shells, arrange nicely tofu cutlet and fillings (in C) between them; serve. ★ Use vegan cheese free from eggs and animal substances, available in organic stores. ★ Can use a clean linen cloth to wrap the firm tofu and squeeze out excessive water. ★ In summertime when temperatures are high, fermentation usually takes a shorter time than in wintertime. ★ In case there is no fermentor to use, preheat the oven to 30°C then switch off. Use it as a fermentor to ensure accurate timing; also independent from weather influence. ★ There are many types of vegan butter or spreads available in large stores or healthfood shops.

Vegan Cutlet with Basil

◎ Ingredients: (Serves 4) Loving Hut vegan ham paste/shredded fresh tofu sheet 350g Potato 150g Cauliflower 100g Burdock 50g Endive (chicory) 20g Fresh basil leaf 25g Cooked brown rice 400g Red bell pepper 50g Toasted black sesame ½ tsp Yellow bell pepper 50g ◎ Seasonings/Topping sauce: Italian spices 1 tsp Japanese mirin 2 tbsp Thyme ¼ tsp Water (120cc) 8 tbsp Soy sauce 4 tbsp Fructose 3 tbsp Cornstarch thickener (4 tsp cornstarch + 2 tsp water) ◎ Directions: 1. Steam potato until cooked and mash; fine chop fresh basil; cut burdock into short threads (2 cm long), cut red & yellow bell pepper into small wedges, and cauliflower into small pieces.

2. Tear up vegan ham paste into shreds, blend in potato mash, basil bits, burdock shreds, mix thoroughly by hand, and then knead into a ball shape. Compress to flatten and form a veggie cutlet. Heat oil in skillet, fry on low heat until both sides turn golden brown. (Preferably fry in a pan with mesh-pattern surface so as to leave a beautiful pattern on the cutlet).

3. Blanch red & yellow bell pepper and cauliflower in boiling water until tender to the bite. ◎ Topping sauce: Boil all seasonings in a pot, add cornstarch thickener and let boil again. Ready for use. ◎ Assembly: Fetch a large round plate. Assemble on a large round plate cooked brown rice, basil-flavored vegan cutlet, red & yellow bell pepper, cauliflower and endive, drizzle toasted black sesame over brown rice, finally top with topping sauce. Well done - what a yummy and benevolent vegan meal!

B E VE GAN, MAK E PEACE

23

◎ Ingredients: Tomato Carrot bits Celery bits Curry powder Pita Canned chickpeas

Middle E ast P ita 4 slices 1 cup 2 cups 2 tbsp 1 piece 2 cups

Cucumber Tomato bits Avocado Fresh basil Veg beef mince

4 slices 2 cups 1 pc 4~6 leaves 2 cups

◎ Seasonings: Sugar ½ tsp Salt ¼ tsp Veggie flavor enhancer ¼ tsp ◎ Directions: 1. Blend chickpeas, carrot bits, tomato bits, celery and basil leaves in a mixer. Fry curry powder in a hot pan with some olive oil, adding the rest of the ingredients, some water, and seasonings. Upon boiling, switch to low heat, simmer for 5 min. The fillings are ready to use.

2. Cut and tear open one side of the pita bread, stuff in fillings, add cucumber and tomato slices. ★ Avocado and cucumber can be replaced with fresh vegetables of your preference.

Heart to Heart

◎ Ingredients: Tomatoes 4 pcs Potato 1 pc Blueberry 3 pcs Vegan beef patty 2 pcs Brussel sprouts 2 halves Baby carrot 3 pcs Spaghetti 1 serving Mixed herbs a little Kiwi fruit a few slices Strawberry 2 halves ◎ Seasonings: Salt 1/3 tsp Sugar 1 tbsp Veggie flavor enhancer 1/4 tsp Soy sauce 3 tbsp ◎ Directions: 1. Cut vegan patty into a heart shape, fry on low heat until slightly browned.

2. Add small amount of salt and oil to boiling water, cook spaghetti for 5 min, remove from heat, and cover for 3 min, drain.

3. Blanch brussel sprouts and baby carrot in boiling water. Cut a cross on the bottom of the tomato, soak in hot water for a while; peel, chop into bits, and blend with seasonings and mixed herbs to make a sauce.

4. Cut potato into 6 slices, fry on low heat until browned, sprinkle with salt. Stir fry spaghetti with olive oil until hot, add tomato sauce, and stir to combine.

5. On a big plate, place heart-shaped vegan beef patty and spaghetti; lay brussels sprouts, baby carrot, potato, kiwi, strawberry and blueberry on the side; top with the remaining tomato sauce.

◎ Ingredients: (Serves 2) Eggplant (100g) Red bell pepper (50g) Yellow bell pepper (50g)

Ratatouille

1 piece 1/4 pc 1/4 pc

Cucumber (or Squash) Large tomato

100g 1 pc (150g)

◎ Spices: Garlic (optional) 2 cloves Thyme 2 shoots Mini purple onion/shallot (optional) 4 pcs Basil (fresh or dried) 1/2 cup Rosemary 1 tiny sprig ◎ Seasonings: Extra virgin olive oil 1 tbsp Sea salt 1/4 tsp ◎ Directions: 1. Chop vegetables into chunks.

2. Heat oil in skillet, fry garlic bits and onion, (also fine without garlic or onion - optional).

3. Add bell peppers, followed by eggplant.

4. Add cucumber (or hairy squash, if available).

5. Finally add tomato chunks, rosemary and thyme; simmer on low heat until all veggies turn soft.

Garnish with a handful of basil, remove from heat and serve.

24

BE VE G A N , M A K E PE ACE

J apanese S ushi

◎ Ingredients: Cooked sushi rice Kelp (seaweed) granules Shredded carrot

2 cups 2 tbsp 1 tbsp

Nori (seaweed) strip (1”x3”) Veg dry meat sprinkle Black and white sesame

3 pcs 1 tbsp 1 tbsp

◎ Fillings: Cucumber, diced

as desired

Veg ham, diced

as desired

◎ Directions: 1. Fill cooked sushi rice into half of the triangle mold, press a hole in the center, stuff in fillings, cover with rice to fill up mold. Compress. Remove mold; repeat to make more sushi.

2. Paste a nori strip onto the base of each triangular sushi; mount opposite sides with kelp granules, black and white sesame, sesame, veg dry meat sprinkle, or carrot shreds respectively. ★ Method for making sushi rice: mix hot cooked Japanese rice with sushi vinegar. ★ Veg dry meat sprinkle is available in many healthfood and Asian stores.

◎ Ingredients: Soft tofu Cold water ◎ Seasonings: Ginger, finely chopped

M iso S oup 2 cups 6 bowls 5 g

Konbu seaweed

Miso paste Sesame oil

15 g 1 tbsp

a few drops

◎ Directions: 1. Cut tofu into small pieces, soak seaweed bud in the water for 20 minutes, change water in between to dilute the salt.

2. Fully mix miso into 2 bowls of cold water (Shake well in a jar).

3. Pour 3-4 bowls of the water into saucepan (depend on your taste), add ginger and heat to boil, then toss in seaweed bud and boil 2 more minutes.

4. Put the tofu chunks into the pan.

5. Pour the liquid miso into the pan then simmer for 3 minutes.

6. Add a few drops of sesame oil.

S ushi with D ried S eaweed

◎ Ingredients: Carrot (long strips) Cucumber (long strips) Chinese mushroom (strips)

1 1 2

Shredded veggie meat Cooked sushi rice Veg ham (long strips)

1 tbsp 1 cup 1 slice

◎ Directions: 1. Scald carrot strips, drain and dry. Soak and rinse Chinese mushroom, season with a little sugar, salt, and oil. Steam for 5 minutes, let cool and cut into strips.

2. Scald rectangular tofu pockets in boiling water for a while to reduce oiliness and blot dry. Cut open two short ends and one long side, spread out to form a long tofu sheet.

3. Laying dried seaweed sheet on a sushi rolling mat, evenly spread a layer of sushi rice on top.Apply enough rice to one straight edge for sealing later.

4. Top with shredded veggie meat, carrot, mushroom, cucumber, veg ham along the long side of the rice. Roll up tightly with both hands. Cut into 1-inch segments. Serve and enjoy.

B E VE GAN, MAK E PEACE

25

Pipa - S haped T ofu

◎ Ingredients: Firm tofu 2 pcs Wakame (soft seaweed) ½ cup Chinese Mushroom (soaked & diced) Chinese porcelain spoon 6 ◎ Seasonings: Sea salt Raw sugar

1 tsp 1 tsp

◎ Sauce: Water 4 tbsp Sesame oil a little

Red bell pepper (diced) Tapioca powder 6 pcs

1 cup 4 tbsp

Veggie flavor enhancer Pepper

½ tsp a dash

Cornstarch

3 tsp

◎ Directions: 1. Press water out of firm tofu with some heavy object or squeeze water out using a piece of clean linen.

2. Soak wakame in water to remove salty flavor, rinse and drain, cut into segments.

3. Add wakame, diced mushrooms, diced red pepper, tapioca powder and seasonings to tofu, stir well to form tofu paste.

4. Brush some oil onto the inside of porcelain spoons, stuff in tofu paste forming the shape of a pipa (tear drop). Make 6 at a time; steam for about 10 min, leave aside to let cool. Repeat the process to make 6 more, so altogether 12.

5. Heat sauce ingredients in pan, add sesame oil; slowly pour onto a big plate, arrange pipa tofu on it and serve. ★ Tapioca powder serves to hold the shape of tofu. ★ Tapioca powder can be replaced by cornstarch or wheat starch. ★ Choose unseasoned wakame as seasonings contain vinegar.

S autéed A sparagus &

S traw M ushroom with Tofu

◎ Ingredients: Asparagus 3 stalks Straw mushroom 130g Tofu 1 (10cmx10cm) Fresh lotus seed 50g Evening primrose flower a little Ginger 1 slice ◎ Seasonings: Salt ½ tsp Brown sugar ½ tsp Veg oyster sauce 1 tbsp Sesame oil a little ◎ Directions: 1. Peel and dice asparagus; halve fresh straw mushroom; cut tofu into large cubes; remove germ from fresh lotus seed; soak evening primrose flower in salt water, rinse and set aside.

2. Heat oil in skillet, fry tofu until golden brown, put on a dish.

3. Heat oil in skillet, sauté ginger, add straw mushroom to stir-fry; follow with asparagus and fresh lotus seed, and stir-fry for a while. Season to taste, sprinkling with evening primrose flower. Dish up and serve. (May garnish with lotus or other flower petals along dish rim.)

26

BE VE G A N , M A K E PE ACE

V eggie M eatball S plendour

◎ Ingredients: Fried tofu puffs Firm tofu Chinese mushroom (diced)

8 pcs 1 pc ½ cup

Veg ham (diced) Green/red pepper (diced)

1 cup 1 cup

◎ Seasonings: Cornstarch Sugar

½ cup ½ tsp

Salt Veggie flavor enhancer

½ tsp ¼ tsp

◎ Directions: 1. Rinse fried tofu puffs, squeeze out water. Cut an opening in each and turn inside out, set aside.

2. Soak the Chinese mushroom until tender, dice.

3. Prepare the fillings: mash firm tofu, mix with diced ingredients, cornstarch, and seasonings.

4. Stuff tofu puffs with the fillings; use toothpicks to seal the openings.

5. Deep fry the stuffed tofu puffs until golden brown, remove toothpicks and serve with sweet 'n' sour sauce.

◎ Ingredients: Fresh tofu sheet Asparagus Carrot ◎ Sauce: Salt Sugar Water

4-T reasure T ofu S heet B undles 5 long pcs 5 stalks 5 thick strips

Chinese mushroom Veg ham

5 thick strips 5 thick strips

¼ tsp ¼ tsp ½ tsp

Cornstarch Veg oyster sauce

3 tsp 1 tbsp

◎ Directions: 1. Soak Chinese mushroom until tender, rinse. Cut in thick strips; season with salt, sugar, soy sauce, cornstarch, sesame oil. Steam for 10 minutes; set aside.

2. Add a pinch of salt and some oil into boiling water, scald asparagus stalks and carrot strips for a while and cut veg ham in thick strips; drain dry.

3. Lay flat the fresh tofu sheets, place on top of each the 4 different ingredients, roll up nicely and line up on a plate. Steam for 5 minutes over medium heat. Bring the sauce to a boil; pour over the rolls. Serve.

Tofu S heet Rolls in Tomato S auce

◎ Ingredients: Tomato (skinned & diced) 4 pcs Fresh tofu sheet (8 thick strips) 1 package Flour paste (flour + water) as appropriate

Laver (Seaweed sheets) Dry tofu sheet Colored bell pepper (diced)

1 sheet ¼ sheet as desired

◎ Seasonings: Salt Sugar

⅓ tsp 2 tsp

Veg worcestershire sauce Veggie flavor enhancer

2 tbsp ¼ tsp

◎ Thickener: Water

2 tbsp

Cornstarch

2 tsp

◎ Utensil: Sushi rolling mat

1 pc

◎ Directions: 1. Lay dry tofu sheet on sushi rolling mat, brush on flour paste, cover with a piece of laver. Lay fresh tofu strips on top one by one in a row. Apply flour paste along the straight edge of dry tofu sheet for sealing; roll up tightly like in the picture. Chill for 1 hour. Cut into 2cm segments. Deep fry until golden brown; line up on a plate.

2. Cut a cross on the bottom of tomatoes, soak in hot water for a while; peel and dice. Blend to form a thick sauce.

3. Heat ½ tbsp oil in skillet; add tomato sauce, seasonings, and thickener. Remove from heat, stir in bell pepper dices, pour over tofu sheet rolls.

B E VE GAN, MAK E PEACE

27

Zesty Purple Rice with P ine N uts & T ri-B ell Peppers in G rapefruit D ressing

◎ Ingredients: (Serves 2) Cold cooked purple sticky rice Pine nuts Diced veg ham Green bell pepper (diced) Red bell pepper (diced) ◎ Seasonings: Oil Soy sauce

1 bowl 1 tbsp ¼ cup ¼ pc ¼ pc

Yellow bell pepper (diced) ¼ pc Mini corn (diced) 3 pcs King oyster mushroom (cut into long, thin strips) 1pc Lettuce (slightly torn) 2 leaves

1½ tbsp as desired

Salt Italian spices

as desired as desired

Extra virgin olive oil Thyme, salt

1 tbsp as desired

◎ Ingredients for grapefruit dressing: Lemon juice ½ tsp Grapefruit juice

1 tbsp

◎ Directions: 1. Beat all ingredients for the grapefruit dressing in a bowl with a whisk until emulsified (or put ingredients inside a bottle and shake vigorously). Combine lettuce and dressing thoroughly.

2. Heat skillet on low heat; Roast pine nuts on low heat skillet until golden and oily, saving for later use.

3. Heat ½ tsp oil in skillet, sauté king oyster mushroom until done, season to taste with soy sauce, salt, and Italian spices and set aside.

4. Heat 1 tbsp oil in skillet, sauté veg ham dices first, follow with diced veggies, purple rice.

Lastly, add pine nuts and season to taste with salt and soy sauce.

5. Place a circular ring mold in center of plate, empty fried purple rice etc into it, press slightly, top with king oyster mushroom and lettuce, and then remove mold.

S tewed B rown Rice with C hinese M ushroom

◎ Ingredients: (Serves 1) Brown rice 50g King oyster mushroom 50g White rice 50g Veggie broth 350g Chinese mushroom 50g Fresh parsley as desired ◎ Seasonings: Oil 1 tbsp Salt ¼ tsp Soy sauce 1 tsp Italian spices as desired ◎ Directions: 1. Rinse rice and soak for 3 hours; drain dry.

2. Rinse Chinese mushroom, reserve 3 pieces for slicing, chop the rest; rinse king oyster mushroom, chop.

3. Heat oil in skillet, sauté Chinese and king oyster mushrooms, season to taste with soy sauce and Italian spices. Remove Chinese mushroom slices for later use as garnish.

4. Add rice to skillet, stir-fry until fully colored, pour in 150ml veggie broth, let boil, change to medium heat, stirring while simmering. On reduction of the broth add in the rest at intervals, simmering until broth dries up and rice is well cooked, looking soft and moist.

5. Empty rice into dish, top with Chinese mushroom slices, and garnish with parsley.

B aked S easonal V eggies with Rosemary

◎ Ingredients: (Serves 1) Eggplant ½ pc Oyster mushroom 1 pc

Red bell pepper ¼ pc Yellow bell pepper ¼ pc

◎ Seasonings: Rosemary 1 sprig Soy sauce 1 tsp Garlic (optional) 1 clove Salt as desired Olive oil 2 tbsp ◎ Directions: 1. Mince rosemary and garlic, add olive oil, and soak for one night.

2. Cut eggplant and oyster mushroom into slender slices, and bell peppers into shreds.

3. Line baking pan with aluminum foil, place veggies on it layer by layer, pour some olive oil on each layer, sprinkle with a little salt, and repeat until all veggies are done.

4. Finally pour soy sauce over the top, fold in foil from all sides to cover up, and bake at 220°C for 15~20 minutes.

28

BE VE G A N , M A K E PE ACE

E asy L asagna with Pumpkin & V eggies

◎ Ingredients: (Serves 1) Lasagna noodles Pumpkin Veggie broth (or water) Diced onion (optional)

100g 200g 200g 10g

Diced red bell pepper Diced yellow bell pepper Broccoli Diced shiitake mushroom

◎ Seasonings: Olive Oil Soy sauce

1 tbsp 1 tsp

Salt Italian spices

10g 10g 15g 15g ⅛ tsp as desired

◎ Directions: 1. Cook lasagna noodles according to package instructions, drain dry, stir in a little olive oil.

2. Skin pumpkin, remove seeds, steam until soft, blend together with veggie broth to form pumpkin mash.

3. Cut broccoli into small pieces, blanch in boiling water, drain dry and leave aside.

4. Heat oil in skillet, sauté half the portion of onion, follow with broccoli, diced shiitake mushroom, diced red and yellow bell pepper, seasoning to taste with soy sauce. Dish up and leave aside.

5. Heat oil again to sauté the other half portion of onion, stir in pumpkin mash, and heat through; add lasagna noodle, combine so it is evenly covered with pumpkin sauce, season to taste with salt, stir in Italian spices and remove from heat.

6. Serve lasagna noodles on a plate and top with cooked veggies.

S picy H ot S paghetti with B asil & E ggplant

◎ Ingredients: (Serves 2) Spaghetti 200g Soy sauce 1½ tbsp Eggplant 200g Salt ⅔ tsp Fresh ginger 20g Fresh basil leaf 1 cup Red chili pepper 15g Dried basil flakes ½ tsp Olive oil 3 tbsp ◎ Directions: 1. Cook spaghetti in water until tender but firm, drain until dry; add olive oil, combine.

2. Cut eggplant into circular slices; chop fresh ginger finely; slice red chili pepper; remove stems of fresh basil leaves.

3. Heat oil in frying pan; add ginger bits and red chili pepper, sauté lightly.

4. Add eggplant, sauté until tender; add ½ tbsp soy sauce, stir fry lightly.

5. Add spaghetti, 1 tbsp soy sauce, combine with eggplant, add salt to taste and then dried basil.

Stir well and remove from heat.

6. Add finely chopped fresh basil leaves, combine and serve.

B ow T ie P asta in S oup with B lack -E yed B eans & V eggies ◎ Ingredients: (Serves 2) Dried bread (crouton style) Black-eye beans Veggie broth Bow tie pasta

50g ¼ cup 1000 ml 30g

Onion (optional) Carrot Celery Cabbage

◎ Seasonings: Olive oil Italian spices

2 tbsp ⅛ tsp

Sea salt

30g 30g 30g as desired 1½ tsp

◎ Directions: 1. Rinse black-eyed beans and soak in water for over 3 hours; cook in 300ml of veggie broth until tender. Drain dry.

2. Dice all veggies; roll up cabbage to cut into slender strips; cut dried bread into bite-size portions, each with a crust surface.

3. Place dried bread pieces on a griddle, drizzle olive oil over evenly, sprinkle with Italian spices and bake in a 200°C oven for 10 minutes until golden. (Leave inside oven with door closed to preserve crispiness.)

4. Boil water in pot, cook bow tie pasta according to instructions on package; drain dry, drizzle a little olive oil over and stir, leave aside.

5. Heat 1 tbsp olive oil in skillet, sauté onion, add diced veggies and cabbage strips, add in leftover broth, let boil.

6. Simmer veggie soup on low heat for 10 minutes; turn on high heat, add black-eyed beans and bow tie pasta, let boil again.

7. Pour pasta and soup into bowl; serve with spiced bread pieces.

B E VE GAN, MAK E PEACE

29

V eg N uggets & M ushroom P otato P ie

◎ Ingredients for piecrust: (Two 6-inch flower-shaped pie dishes) Cake flour 200g Chilled unsweetened soymilk 50g Vegan soy margarine 100g Salt ¼ tsp ◎ Ingredients for Veg Nugget & Mushroom layers: Potato 320g Soy sauce ½ tsp Veg nuggets - 4 pcs 80g Salt ¼ tsp Olive oil 1 tbsp Italian spices As desired Button Mushroom 80g Spinach (5 leaf) 1 cup Cake flour 10g ◎ Ingredients for Mashed Potato layer: Vegan soy margarine 10g Unsweetened soymilk 200 ml Cake flour 10g Cornstarch 1 tsp Potato 80g Salt ¼ tsp ◎ Directions for piecrust: 1. Cut margarine into cubes and allow to soften at room temperature.

2. Combine cake flour and margarine well to produce a crumbly texture.

3. Slowly add sugar, salt, soymilk and knead into a smooth dough (do not over-knead otherwise the mixture could become too gluten-like).

4. Store dough inside fridge for at least 1 hour.

5. Divide dough into two 170g parts and form into round balls. Roll out with a rolling pin to form a circular sheet larger than the pie dish; roll up with rolling pin and place on top of the pie dish, flatten out from the inside, covering up the whole dish, then line up the crust edge with the dish edge by pushing inwards with your hands.

6. Preheat oven, place pie dish on upper rack, bake at 200°C for 10 minutes. Remove from heat and set aside. ◎ Directions for pie fillings: 1. Cut all the potatoes into thin slices and steam until tender. When cooked, set aside the 80g of potatoes for mashed potatoes. Tear the spinach leaves by hand into smaller pieces.

2. Slice veg nuggets, fry with olive oil, drain excess oil and let cool for later use.

3. Slice the button mushrooms, cook with remaining oil, season to taste with soy sauce, salt and Italian spices.

4. Blend the remaining cooked potato slices, soymilk, and cornstarch into a paste in a food processor.

5. Heat softened margarine in skillet; slowly blend in cake flour, little by little blend in the potato paste, adding salt to taste.

6. Top piecrust in layers of potato slices, then spinach, then button mushrooms, then veg nuggets, until 80% full.

7. Pour the potato mix on top to fill up to 90% of the crust.

8. Preheat oven to 200°C, place pie dish on middle rack, bake with upper and lower heat turned on for 20-25 minutes or until the centre of the pie is firm.

V eggie K ebabs H ot P late

◎ Ingredients: Button mushroom 3 pcs Crispy tofu cubes 3 pcs Green bell pepper 6 slices Red bell pepper 3 slices Yellow bell pepper 3 slices Firm tofu slices 3 pcs Shiitake mushroom 3 pcs Cherry tomato 3 pcs Bamboo skewer 3 sticks ◎ Satay dipping sauce: Water ½ cup Veg satay paste 4 tbsp Cornstarch 2 tbsp ◎ Directions: 1. Thread all the ingredients in alternating layers on the skewers.

2. Mix cornstarch with water. Heat veg satay paste in skillet, stir in cornstarch solution; bring to a boil, remove from heat.

3. Heat ½ tbsp oil on a hot plate; fry both sides of kebabs until slightly browned. Pour satay dipping sauce over kebabs. Serve.

30

BE VE G A N , M A K E PE ACE

S moked V eg H am with S oy C heese D elicacy

◎ Ingredients: (Serves 6) French baguette (1-cm-thick slice) 6 pcs Potato 250g Softened soy cream cheese 70g Salt ¼ tsp Fuji apple ½ pc Olive oil 3 tbsp Loving Hut Cheerful Log (or any flavor of veg ham) 100g ◎ Seasonings: Black pepper a pinch Bay leaf Italian mixed spices (any combination like rosemary, oregano, parsley)

6 pcs ½ tsp

◎ Directions: 1. Steam veg ham for 10 minutes, let cool; steam potato for 30 minutes or until softened and can be mashed by hand, let cool.

2. Pre-heat oven to 200°C, arrange bread pieces on griddle, pour olive oil over evenly (about 1 tbsp), and sprinkle with Italian spices (extra amount), bake for 10 minutes inside oven or until golden. Place on plate, leave aside.

3. Put veg ham in food processor, add 2 tbsp olive oil, and blend to a paste.

4. Add in potato, soy cream cheese, and salt, blend to a paste.

5. Finally stir in Italian spices and black pepper to taste.

6. Cut Fuji apple into extra thin slices, place on top of bread, scoop on a teaspoonful of cream cheese + ham mash, garnish with coriander on top.

L aver H and Roll with C olorful V eggies & N uts

◎ Ingredients: (Serves 4) Flavored halved laver (dried seaweed) 1 package (20 sheets) Egg-free mayonnaise as desired Dry veg meat sprinkle, soya crunch, or black sesame powder as desired

◎ Fillings: (Choose as you like from the following seasonal veggies, each measuring 1 cup) 1. Leafy vegetables: shredded cabbage, shredded purple cabbage, crinkly lettuce, etc.

2. Sprouts: bean sprouts, alfalfa sprouts, pea shoots, etc.

3. Stems/roots/flowers/fruits: shredded carrot, shredded bell pepper, blanched asparagus, blanched mini corn.

4. Juicy fruit: apple strips.

5. Dried fruit/nuts: raisins, toasted and crushed walnuts, cashews, almonds, etc. ◎ Directions: 6. Layer a laver sheet with various fillings, sprinkle with dry veg meat sprinkle, and squeeze on the mayonnaise.

7. Roll up laver sheet to form a cone. Serve.

P astry-T opped S pinach with P otato & M ushroom

◎ Ingredients: Veg pastry 1 sheet Onion Spinach 50g Veggie broth Mushroom 100g Potato Potato flour (or mashed potato flakes) ◎ Seasonings: Olive oil Salt

1 tbsp 1 tsp

Soy sauce Italian spices

100g 2 cups 4 large 2½ tbsp

½ tsp as desired

◎ Directions: 1. Peel and slice potatoes; soak in ice water for 10 minutes, drain dry, sprinkle with salt, steam for 10 minutes until tender.

2. Chop spinach, dice mushroom and onion.

3. Heat oil in skillet, fry mushroom and onion, season with salt, soy sauce, and Italian spices.

4. Add 2 cups of veggie broth, bring to a boil, and then add potato flour and stir well until it thickens.

5. Layer baking dish with creamy mushroom soup, top with a layer of potato slices, and then a layer of spinach; repeat the procedure until the dish is full, finally topping with creamy mushroom soup.

6. Cut pastry into 1.5cm lengths and arrange in checkerboard pattern on top of dish, pressing the ends firmly against the rim.

7. Pre-heat oven to 190°C, bake for 15 minutes or until pastry turns golden brown. Serve.

B E VE GAN, MAK E PEACE

31

V eggie W onton with Red C hili O il

◎ Ingredients for wonton fillings: Wonton sheets 1 package (500g) Loving Hut veg ham paste (any flavor) 1 package (500g) Sesame oil 2 tbsp (when blending veg ham paste, add to adjust consistency) Salt and pepper ¼ tsp each (optional; can use other spice instead to enrich the taste of veg ham paste) ◎ Ingredients for red chili oil sauce: (Serves for 25 wonton sheets) Red chili oil 1 tbsp Chinese prickly ash powder Vinegar 1 tsp Crushed garlic (optional) Soy sauce ½ tbsp Coriander bits Fructose ½ tsp Celery bits

⅓ tsp ¼ tsp 1 tsp 1 tsp

◎ Directions: 1. Add salt and pepper to veg ham paste, process into paste with processor or juicer; add sesame oil while processing until the paste turns into a sticky mass.

2. Fill each wonton sheet with some of the paste filling.

3. Boil water in pot; in the meantime prepare the red chili oil sauce for wontons.

4. Add salt to boiling water (to add taste to the wonton skin), switch to low heat and cook until wontons float to the surface, ladle and drain dry before placing in dish.

5. Pour sauce onto wontons, sprinkle with coriander & celery bits.

Boiled A sian D umplings

◎ Ingredients: Dumpling sheet Cabbage Non-GM dry tofu slices

1 package (500g) 1 pack (300g) 8 pcs (170g)

Chinese mushroom Bean vermicelli

8 pcs (25g) 1 coil/pack

◎ Seasonings: Oil Salt Sesame oil

3 tbsp 2 tsp 3 tbsp

Soy sauce White pepper

2 tbsp ½ tsp

◎ Directions: 1. Rinse and chop cabbage.

2. Soak Chinese mushroom; soak bean vermicelli in 90°C hot water until transparent & half done, and then chop.

3. Mince Chinese mushroom and dry tofu slices; sauté Chinese mushroom with the cooking oil, add the minced tofu and soy sauce, and fry while stirring to combine all ingredients well.

4. Empty into a mixing bowl, add in chopped cabbage and bean vermicelli.

5. Add salt, white pepper and sesame oil, stir to mix in well, then wrap up fillings in dumpling sheets to make dumplings.

6. Add 2 liters of water into a pot. Place all dumplings in boiling water for 3 minutes, then add 100ml cold water and boil for another 2 minutes. Dish up and serve.

H omemade V egan M ayonnaise

◎ Ingredients: Grape seed oil 75ml Salt ⅛ tsp Non-GM soymilk 1½ tbsp Vinegar 1 tsp Organic sugar 1½ tbsp ◎ Utensils: A small hand blender, a mixing bowl ◎ Directions: 1. Put sugar, salt, and soymilk into mixing bowl; stir for about 2 minutes to combine thoroughly.

2. Add in 10ml of oil, and then whisk continuously with hand blender for about 2 minutes; add oil again and repeat the process until all the oil is mixed in. As you add the oil, you will find the mayonnaise getting thicker and firmer.

3. Finally, add in the vinegar. Stir to combine in well.

32

BE VE G A N , M A K E PE ACE

V eggie O saka Pancake with BBQ S auce

◎ Ingredients for batter: (Serves 2) All-purpose flour 200g Water (or veg broth) 280g Salt ½ tsp Carrot 30g Loving Hut Teriyaki Log veg ham 30g Shiitake mushroom (or king oyster mushroom, elm mushroom etc) 30g Spinach leaf (use only leafy part, or substitute with cabbage during off-season) 50g ◎ Ingredients for Osaka BBQ sauce: (Just combine) Non-GM mushroom soy paste 30 ml Fructose 30 ml Veg dark vinegar 30 ml Tomato ketchup 10 ml ◎ Seasonings & garnishing: Grape seed oil 2 tbsp (has a high smoking point, which is good for high temperature frying.

Alternatively, any other veggie oil can be used) Laver powder, Toasted white sesame seeds, Egg-free mayonnaise as desired ◎ Directions: 1. Pour water into bowl, add flour and salt, beat with manual beater, leave aside for 20 minutes.

2. Cut veg ham, carrot, mushroom, spinach into small shreds; fry veg ham with a little oil.

3. Add to the pancake mixture in the bowl and stir to combine well.

4. Get ready a non-stick skillet, adding 1 tbsp oil to it, and turn on heat. Pour a half portion of the batter into skillet, reaching up to about 1.5cm, fry on medium heat for about 4 minutes or until bottom part becomes golden brown and crispy (if a large frying pan is used, let batter fry for about 2 minutes first. When the bottom sticks to the pan surface, move using two tongs or wooden spatulas).

5 .When the bottom turns golden brown and crispy, flip it over and spread BBQ sauce evenly to this side. When the second side is cooked, flip back over again to fry the BBQ sauce side for a while.

6. Squeeze on mayonnaise, sprinkle with laver powder and sesame seeds. Serve hot.

Veggie Wonton with S pinach & M ushroom

◎ Ingredients: Wonton wrap sheets (150g) Red bell pepper 50g Spinach 50g Yam 150g Mushrooms 50g Almond slices as desired ◎ Seasonings: Olive oil Salt Soy sauce

1 tsp ¼ tsp ½ tsp

Italian spices Black pepper

as desired as desired

◎ Directions: 1. Rinse and dice all veggies. Bake almond slices for 10 minutes at 200°C. 2. Heat olive oil in skillet, sauté mushroom and red pepper for a while, adding yam immediately before turning off heat. Season with salt and soy sauce.

3. Empty contents from (2) into a container, sprinkle with Italian spices and black pepper.

4. Stir in chopped spinach; combine all ingredients.

5. Wrap filling into the wonton sheets, folding in half diagonally into triangular shape.

6. Add a little oil to skillet, line with (vegetarian) wontons, fry a bit, add 30ml water then cover with lid. Cook until water evaporates and wontons turn slightly golden. (Do not overfry or the wontons will become hard, which is less delicious).

Korean Kimchi S oup with Rice C akes

◎ Ingredients:(Serves 1) Korean tube-shaped rice cake 8 mini pcs Vegan napa cabbage kimchi ½ cup Vegan kimchi soup base ½ cup ◎ Seasonings: Oil Celery bits

½ tsp as desired

Veggie broth 250 ml Shiitake mushroom (chunked, stem removed) 1 pc Oily tofu (cut into chunks) 1 pc Coriander bits

as desired

◎ Directions: 1. Bring to a boil in a pot with oil, veggie broth, napa cabbage kimchi, kimchi soup base, and Korean rice cake pieces; continue to simmer on low heat for 10 minutes.

2. Add mushroom, tofu; bring to boil again.

3. Turn off heat, add celery and coriander bits. Serve hot.

B E VE GAN, MAK E PEACE

33

F resh F ruit J elly

◎ Ingredients: (A): Strawberry (sliced) 2 pcs Konjac (elephant yam) powder 30g Kiwi (diced) 1 pc Sugar 1 tsp Mango (diced) ½ pc (B): Blueberry juice 100 ml Konjac (elephant yam) powder 30g Organic soymilk 200ml ◎ Directions: (A): Mix konjac powder with sugar; turn off heat when water boils; add konjac & sugar mixture to water, stir well to form konjac liquid; pour into molds or cups, add in fruit; store in fridge to let solidify. Ready to serve.

(B): Heat organic soymilk, add ½ portion of konjac powder, stir well; pour into molds or cups to let solidify. Heat blueberry juice, add in the rest of konjac powder, stir well; pour over solidified soymilk jelly, and return to fridge to complete setting. Ready to serve. ★ May adjust the firmness of jelly by varying the amount of konjac powder used. ★ May replace konjac powder with agar shreds, Jelly T, or other types of vegan jelly.

S ago Pudding with C oconut M ilk

◎ Ingredients: Sago 200g Vegan butter 1 tbsp Raw sugar 7 tbsp Coconut milk

200ml Custard powder 5 tbsp Pudding cups 4 Cornstarch 5 tbsp ◎ Fillings: Red bean paste (for 4 portions) 4 tbsp ◎ Directions: 1. Rinse sago and soak in water for 15-20 min; while stirring with wooden spoon, cook with 5 times as much water until well done - should then appear transparent. Remove from heat, cover with lid for 5 min - this serves to cook through the sago; finally pour through a fine sieve, and then rinse with cold water.

2. Pour sago into pot, add coconut milk, stir well; add cornstarch and custard powder a little a time, filtering through a sieve, stir well; and then add vegan butter and raw sugar. Cook on low heat to make sago paste.

3. Divide red bean paste into 4 portions, press into round flat shape using plastic wrap, leave aside.

4. Pour sago paste to fill ¼ of cup, add red bean paste, fill up with sago paste to the top.

Baking for 10-15 min will do. May sprinkle a little sugar on top, and then scorch it to golden brown with a rod lighter. ★ May use fruit such as banana or mango, or lotus seed paste, to replace red bean paste. ★ Be careful to avoid using types of red bean paste with animal substances (such as lard) in them.

F resh F ruit Popsicle

◎ Ingredients: Orange 1-2 pcs Strawberry 10 pcs Kiwi 2 pcs Popsicle mold 3 ◎ Directions: 1. Squeeze juice out of orange; leave aside.

2. Peel skin off kiwi, cut into chunks, and blend to juice.

3. Remove leaves from strawberries, rinse and cut into chunks, and blend to juice.

4. Pour orange juice, kiwi juice and strawberry juice into separate molds, ensuring lids are on. Store inside freezer for at least 6 hours until solidified. ★ May replace with your favorite fruit juice, or simply use ready-made juice for the popsicle.

34

BE VE G A N , M A K E PE ACE

Vegan S trawberry P ie

◎ Ingredients for piecrust: Cake flour 200g Organic sugar 60g Vegan bittersweet chocolate 50g Non-GM soymilk 60 cc Olive oil or grape seed oil 45 cc Vegan margarine 40g ◎ Ingredients for filling (vegan cheesecake mix): Non-GM soymilk 250 cc Cake flour 25g Organic sugar 40g Loving Hut soya lecithin 1 tbsp Garnish: Organic strawberry 1 box Vegan Jelly-T powder ⅛ tsp Organic sugar ⅛ tsp Water 2 tbsp ◎ Directions for piecrust: 1. Put sieved flour in mixing bowl, follow with vegan margarine and olive oil; hand mix flour and oil into a grain-like texture.

2. Add soymilk, knead into dough, but do not overdo or else dough turns gummy (gluten forming) and pie will not be crispy.

3. Wrap dough with plastic wrap. Leave inside fridge for 30 minutes.

4. Return now-fermented dough to work surface, sprinkle with flour, roll into a round shape, and fit into mold.

5. Reshape piecrust, poke some holes into the dough using a fork; cover with foil, top with a layer of soy beans. (This practice of using a layer of soy beans is to prevent piecrust from rising while being baked.)

6. Pre-heat oven to 180°C and bake for 15-20 minutes.

7. During the last 3 minutes remove the layer of soy beans and foil, return to oven and bake until golden brown.

8. Dissolve chocolate in a pan or bowl over hot water and spread onto baked piecrust. ◎ Directions for filling: ◎ Assembly & garnish: 1. Sieve cake flour.

1. Rinse strawberry, remove base, wipe dry.

2. Mix soya lecithin with soymilk first, and let stand for 10 minutes.

2. Garnish pie with strawberries.

3. Empty all ingredients into pot, stir while cooking until it boils.

3. Combine ⅛ tsp vegan Jelly-T with ⅛ tsp sugar, add 2 tbsp of water, bring to a Allow to cool a little, then pour into piecrust. boil, let cool; smear onto surface of strawberries.

A romatic M uffin with A pple, C innamon & Brown S ugar

◎ Ingredients: Bread flour 130g Baking soda ½ tsp Oil 2 tbsp Baking powder ¼ tsp Water 140ml Cinnamon powder ½ tsp White vinegar or fruit vinegar 1 tbsp Brown sugar 80g Small size apple 1 pc Salt ¼ tsp Castor sugar (as garnish) some ◎ Directions: 1. Peel the skin off apple; peel several thin slices of the flesh as garnish. Dice the remainder, set aside.

2. Combine bread flour, baking soda, baking powder, and cinnamon powder; and then sieve. Add salt and brown sugar; stir to mix together well.

3. Add water and stir in slowly, then stir in 2 tbsp oil.

4. Add in the diced apple.

5. Finally add 15ml vinegar, stir slowly.

6. Pour batter into mold, coil up apple slices into a rose shape, and place in the center of batter.

7. Bake muffin inside a pre-heated oven to 165°C for about 20-25 minutes. Poke with a skewer - if it comes out clean and not moistened by batter, the muffin is perfect and ready!

H earty O range Pound C ake with F lax S eed

◎ Ingredients: Organic bread flour 240g Olive oil 90cc Baking soda 1 tsp White vinegar/fruit vinegar 2 tbsp Organic sugar 80g Flax seed 4 tsp Fresh orange juice 100cc Water 200cc Salt ¼ tsp Soya lecithin 1 tbsp ◎ Directions: 1. Combine and sieve bread flour and baking soda, then set aside. Juice orange and also set this aside.

2. Boil flax seed in water for 2-3 minutes, then turn off heat (will thicken); add salt, sugar, and soya lecithin (dissolve in warm water for easier mixing with batter later on). Stir well, let stand.

3. When sugar and soya lecithin dissolve completely, slowly add olive oil and orange juice, stirring to mix well.

4. Add all wet ingredients (except vinegar) to bread flour and baking soda; stir moderately to combine. Preheat oven to 190°C. 5. Finally add vinegar to batter, stirring slowly to combine.

6. Bake batter in 190°C oven for about 30 minutes. Just after 10 minutes have passed, take out batter to cut a line along the center, letting the cake bulge up a bit and also to have a “cool” look! When baking is complete, enjoy this succulent dish warm or chilled.

B E VE GAN, MAK E PEACE

35

Be Vegan, Make Peace

ga

W or

ld

Or

n

ic

Ve ga

a nL e P ifestyle for a

u cef

l

For more information on vegan living, including plant-based recipes, cooking shows, and other nutritious info, please visit the following websites: http://www.vegan-nutritionista.com/index.html http://www.chooseveg.com/vegan-recipes.asp http://www.nutritionmd.org/index.html http://www.vegkitchen.com/ http://fatfreevegan.com/ http://vegweb.com/ http://www.vegguide.org/ http://www.veganoutreach.org/guide/ http://www.tcolincampbell.org/courses-resources/calendar51/ http://www.peta.org/living/vegetarian-living/recipes/default.aspx