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the college vegan
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contents
BEVERAGES
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BREAKFAST
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LUNCH & DINNERS
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introduction Vegan cooking cannot be defined as a particular type or style. Since there are so many different types of cuisines that contain ingredients that can be substituted to ensure that its suitable for vegans. The main definition of vegan cooking, is the use of non-animal products within every cuisine. Any type of cooking can be as easy or complex as you may want. You do not need a long list of ingredients to ensure that a dish will taste good. Most delicous vegan meals contain only few ingredients. People may be mistaken and think that when cooking a vegan diet, that you would have to go out and buy lots of expensive, unfamiliar ingredients; that is not the case. As a college student, I often make vegan meals without even thinking twice about it. Within this cook book, you will see how simple some vegan recipes actually are to make. Do not be afraid to try new things because there are great substitutions out there to ensure you are getting your daily protein intake. Enjoy!
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beverages
Blue-Banana Flax Smoothie
½ cup vanilla soy milk ½ cup water 1 ½ frozen bananas 1 cup frozen blueberries 2 tbsp whole flax seed
Blend and serve top with fresh blueberries, flax seeds and granola. Serving Size: 1
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Green Smoothie
1 ripe banana, peeled and frozen 1 cup mineral water 1 huge handful baby spinach 1 tbsp fresh herbs (mint or parsley) 3 ½ oz frozen mango fresh
Place everything in a blender, ending with the mango so you can adjust the quantity to make up 2 cups, and blend. If your blender isn’t powerful enough to handle rock-hard frozen fruit, let the mixture soften for a few minutes before blending. Serving Size: 2
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breakfast
Chocolate Strawberry Oatmeal 1 cup water ½ cup rolled oats pinch of salt 1 tbsp ground flax seed 1 tbsp brown sugar or coconut sugar (adjust to own preferred level of sweetness) 1 tbsp mini dark chocolate chips 2 tbsp chopped strawberries Optional Toppings: splash of vanilla soy milk (or preferred plant milk) 2 tbsp chopped strawberries drizzle of pure maple syrup 2 tbsp chopped raw cashews 1 tbsp mini dark chocolate chips 1-3 tsp natural peanut butter
In a small saucepan, bring 1 cup water to a boil over high heat. Add the oats and salt together then turn the heat down to medium. Simmer for about 3 minutes before adding the ground flax seed and brown sugar, cook until thick (or until oatmeal reaches your desired consistency.) Add the chopped strawberries and dark chocolate chips, stir and transfer to a bowl immediately. Toppings: Mix the chopped strawberries with maple syrup. Top oatmeal with a splash of vanilla soy milk, the maple syrup & strawberries, dark chocolate chips, and raw cashews. Add a dollop of peanut butter if desired. Serving Size: 1
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Avocado Toast
1 avocado pinch of salt pinch of pepper 1 tbsp whole flax seed 1 whole grain English muffin
Cut avocado in half. Mash avocado into a spreadable consistency. Spread on each side of toasted English muffin. Sprinkle salt, pepper and flax seed across both sides of English muffin. Serving Size: 1
Lemon Poppyseed Muffins Dry Ingredients: 2 ¼ cups Brown Rice Flour 2 tbsp + 1 tsp poppy seeds ½ tsp salt 3 tsps baking powder Wet Ingredients: zest of 1 lemon, finely shredded 2 ⁄3 cup superfine sugar ½ cup olive oil 2 tbsp ground flax seeds 6 tbsp water 3 tbsp lemon juice 1 cup silken tofu, blended Fruit: 3 ½ oz apple, shredded 3 ½ oz pear, seeded and diced Glaze: 1 cup confectioner’s sugar 1 ½ tbsp lemon juice 3 tsp hot water
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The Batter: Preheat the oven to 375 degrees F. Combine all the dry ingredients together. Beat together the wet ingredients. Combine the two mixtures and fold in the fruit. Cooking Spoon the batter into a greased 12-hole muffin pan and bake for about 25 minutes until the muffins are golden brown, and a skewer inserted into the middle comes out clean. Cool. The Glazing: Mix all of the glaze ingredients in a bowl until combined. Add more water if necessary or if you like a thinner glaze. For a thick white glaze, don’t add too much water you want to add just enough water for the glaze to be liquid enough to dip the muffins into it. Plunge the head of each muffin into the mixture, allow the excess to drip back into the bowl, then place the muffins on a rack, top side up, and allow the glaze to set. Makes 12 Muffins Preparation time: 15 minutes, plus cooling Cooking time: about 25 minutes
Banana Bread Dry Ingredients: 1 cup + 1 tbsp brown rice flour 1 ⁄3 cup buckwheat flour 1 ½ tsp baking powder 1 tsp ground cinnamon Wet Ingredients: 1 ⁄3 cup light brown sugar 5 tbsp sunflower oil 1 banana ¾ cup applesauce 1 tsp agave nectar Fillings: 5 ¾ banana (1 medium banana) (finely diced or mashed with a fork) ¾ cup Non-dairy chocolate chips (chopped into small pieces)
Makes one 9 x 5 inch loaf Preperation time: 20 minutes, plus cooling Cooking time: 55 minutes
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Good Pops In each case, you simply blend everything together in a blender or food processor, as you would for a smoothie. Fill molds with the mixture, insert popsicle stick or handles at the top, the seal and freeze. You can use store-bought molds with built-in handles, or use disposable cups or recycled dessert containers as molds. Freeze the popsicles for at least 8 hours. Take the popsicle out of the freezer to warm up for a few minutes before trying to sink your teeth into it. Strawberry: 3 tbsp maple syrup or sugar syrup 1 cup water 13 oz strawberries Watermelon: ¼ cup maple syrup or sugar syrup 1 lb 4 oz watermelon 6 mint leaves Canteloupe: 1 lb 4 oz canteloupe 3 ½ oz banana Lemonade: 2 cups lemon juice 1 cup maple syrup or sugar syrup Blueberry Smoothie: 5 ¾ oz blueberries 5 ¾ oz banana 1 1⁄3 cups orange juice
Makes 6 Large popsicles Preparation time: 5 Minutes Freezing time: at least 8 hours
Blue Cup
10 ½ oz frozen banana 10 ½ oz frozen blueberries 4 ¼ oz avocado 1 ½ tbsp maple syrup or agave syrup ¼ cup water
The Mix: Blend all the ingredients together in a food processor or blender. If the frozen fruit is too hard, let it thaw for a few minutes before blending. If you don’t have a food processor, you could mash everything up with a fork for a chunkier version. Serve like a frozen yogurt with toppings, such as fresh fruit and granola. Serving Size: 4 Preparation time: 5 minutes
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Peanut Butter
1 lb 2 oz peanuts, roasted and salted 1 ½ oz coconut oil 1 ½ tbsp peanut oil (for smoothness) 1 ½ tbsp light honey
Blend all the ingredients together in a food processor until smooth. Add more oil if necessary for the desired smoothness. Makes about 1 lb 5 oz Preparation time: 5 Minutes
Apple Jelly 2 lb 12 oz granny smith apples (or other cooking apples) 3 ¼ cups water (for an estimated yield of 3 ¼ cups juice) 1 ½ tbsp lemon juice 2 ¼ cups sugar ¼ vanilla bean 2 tsp margarine
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The Apple Juice: Roughly chop the apples, including the skin and seeds, and simmer in water for 15-20 minutes. Place the apples in a store-bought jelly bag, or a homemade equivalent, then let the juice drip and filter through without pressing for 8-12 hours (ideally overnight). Measure the filter juice and adjust the amount of lemon juice and sugar proportionally. For example, for 1 ž cups juice, you will need 2 teaspoons lemon juice, 1 cup of sugar, and so on. Preparation: To check whether the jam is ready without a sugar thermometer, use the cold saucers test: Place three small clean saucers in the freezer at least 30 minutes before you start cooking the jam. Cooking: Combine the filtered juice with the lemon juice and sugar in a saucepan. Stir constantly over low heat. Once the sugar has dissolved, bring the mixture to a low boil, continuing to stir. Place the sugar thermometer into the mixture at this point, still stirring, until the mixture reaches 220 degrees . Turn off the heat and let the jelly stand for 5 minutes, then turn the heat back on to bring the jelly back to 220 degrees F. The Right Consistency: Instead of, or as well as the thermometer method, you can test whether the jelly is ready by spooning 1 teaspoon jelly on one of the plates chilled in advance in the freezer. Start doing this test after about 5 minutes of boiling. The jelly is ready when the mixture sets on contact with the cold plate. If this doesn’t happen, repeat the test every 5 minutes until you get the desired result, turning the heat off while you perform the test. Storing: Mix in the margarine and vanilla to transfer the jelly to clean jars. Allow to cool and store in the refrigerator.
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lunch & dinners
Veggie Burger To Cook: ½ cup pearl barley (or a little more, volumes can vary) To Saute: 3 tsp finely chopped onion ½ oz mushrooms, thinly sliced 3 tsp cooking oil 2 pinches paprika, optional Other Ingredients: 2 tbsp ground flax seeds 6 tbsp water 6 oz can of kidney beans, drained and rinsed 3 medjool dates, pitted 1 tbsp cornstarch 2 tbsp diced beets, preferably raw 3 tsp soy sauce 2 pinches light brown sugar 2 tbsp Italian leaf parsley 1 tsp salt
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Cooking the Pearl Barley: The ½ cup of barley plus three times its volume in water should give you about 1 ½ cups of cooked barley, but to be safe you could cook a little more. Boil the water with the barley, then lower the heat, and simmer for about 30 minutes. If, when the water is absorbed, the barley is still too hard, add more water and keep cooking until the barley is as tender as you like it. If, on the other hand, the barley is tender before all the water is absorbed, turn off the heat and drain off the excess water. Cool. Sauteing the vegetables: Saute the onions and mushrooms in the oil for about 5 minutes until the onions are translucent. Add the paprika to finish. The Patties: Process the sauteed vegetables and the cooked barley with the other ingredients in a food processor, then, using wet hands, shape the mixture into 4 burgers. In a frying pan, cook the burgers in some oil over low heat, 5-7 minutes on each side until nicely browned, then turn them over carefully with a wide, thin spatula. For uniformly shaped burgers, use a round cutter filled to three-quarters in the frying pan. Remove it before turning over the burger. The Burger: Serve on buns with sauce and toppings as for meat hamburgers. Serving Size: 4 burgers Preperation time: 25 minutes Cooking time: 45 minutes
Eggplant Burger Patties: 1 eggplant 2 tsp salt 1 cup brown rice flour 1 tbsp ground flax seeds 3 tbsp water 1 tsp almond milk 1 1â „3 cups dry breadcrumbs 1 tsp dried oregano 1 tsp dried basil Âź cup cooking oil (add more as needed) Other Ingredients: 2 buns 1 medium sized tomato, sliced 1 cup tomato sauce 1 handful fresh spinach leaves
Serving Size: 2 Preparation time: 20 minutes Resting time: 30 minutes Cooking time: 20 minutes
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Sweet Potato Home Fries 2 lb 4 oz sweet potatoes (allow about 3 1/2 - 7 oz per serving) salt and preferred spices cooking oil
Cutting: Preheat the oven to 450 degrees F. Line a baking tray with parchment paper. Peel and clean the sweet potatoes and cut into small uniform pieces. Flavorings: Place the chopped potatoes in a large bowl and toss in a little salt and spices (such as ground pepper, herbs de Provence, cumin, etc.) and combine. Which spices and how much you add is up to you, but it’s better to err on the side of too little, since you can always add more salt, pepper, and condiments to taste at the table. Cooking: Generously drizzle the vegetables with cooking oil and mix by hand to coat, adding more oil as needed. Spread the oiled vegetables on the baking tray in one layer and bake for 30-45 minutes, taking the vegetables out of the over about every 15 minutes to turn them and ultimately to check whether they’re cooked. This recipe could be combined with the two burger recipe’s prior to this page.
Leafy Quick Salad An Infographic Serving Size: 4 Preperation time: 20 minutes Refrigeration time: 30 mintutes Select your base Greens: Romain Lettuce Swiss Chard Spinach Arugula Grab some Grains: Quinoa Farro Wild Rice Freekeh Pick a Protein: Tofu Beans Add Additional Vegetables: Tomatoes Cucumbers Mushrooms Peas Carrots Olives Bell Peppers Onions
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Make it Sweet: Apple Slices Mango Chunks Strawberries Grapes Add some Crunch: Sunflower Seeds Bagel Chips Almonds Tortilla Chips Dress it up: Salad dressing brings all of these wonderful ingredients together. You can make your own easily by adding 3 parts oil to 1 part vinegar and your favorite spices!
Split Pea Soup
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2 ¼ cups split green peas ¼ cup olive oil 1 onion, roughly chopped ¾ cup roughly chopped carrots 1 ⁄3 cup roughly chopped celery 3 garlic cloves, chopped 1 tsp smoked paprika 1 tsp ground cumin 1 bunch cilantro, stems and leaves separated 6 cups water 2 tsp cider vinegar 3 tsp sugar 1 tsp salt ½ tsp ground black pepper
The Split Peas: Soak the split peas in cold water overnight. Discard the water and rinse. While many recipes indicate that it is not necessary to soak split peas, I find that presoaking them produces a less starchy, more digestible soup that is also easier to make since it cooks faster and doesn’t stick as much to the bottom of the pot. You could, however, skip this step, but you should at least rinse the split peas. Cooking: Heat 1 ½ tablespoons of the olive oil in a soup pot over medium heat. Saute the onion, carrot, celery, and garlic and cook for about 5 minutes. Add the spices and chopped cilantro stems, and cook for another 5 minutes, stirring regularly. Add the rinsed peas and cover them with about three-quarters of the water. Bring to a boil and then lower the heat. Simmer for 1 ½ hours or more, until the peas are soft and naturally disintegrate into a puree. Skim and discard any scum that rises to the top as you go. Check regularly to make sure that the peas are not sticking to the bottom of the pot; if they start to stick, turn off the heat. After a few minutes, the stuck (but hopefully not burnt) layer should come away easily with a spatula and you can then resume simmering the soup. Blend the soup with an immersion blender until smooth. Add as much of the remaining water as needed, and more if necessary, to achieve the desired consistency, Add the vinegar, remaining oil, sugar, salt and pepper. The Garnish: Ladle the soup into bowls. Finely chop the cilantro leaves, then scatter them over the soup. Serving Size: 2
Intellectual Property Report: All work within this cookbook has been done by the artist, Brittany Ford. Influenced by New York City Cult Recipes and Kate Spade publishers.