Vegan Pleasin' "Recipes for a vegan Lifestyle" by Jovan Nash

Vegan Pleasin’ Recipes for a Vegan Lifestyle

· Stew · Mac No Cheese · Lasagna

DINNER

· Cheese Cake Designed By Jovan Nash ·

Vegan Pleasinâ&#x20AC;&#x2122; Recipes for a Vegan Lifestyle Designed by Jovan Nash

Vegan Pleasin' 7

Vegan Pleasin' 8

Table of Contents A Vegan LifeStyle ..................................................................... 11 Breakfast ....................................................................................13 Lunch ........................................................................................ 19 Dinner ....................................................................................... 27 Dessert .......................................................................................35 Colophon .................................................................................. 45

Vegan Pleasin' 9

Jovan Nash | GD231 | FA10

Vegan Pleasin' 10

A Vegan Lifestyle What is a VEGAN?

A vegan (pronounced VEE-gun) is someone who, for various reasons, chooses to avoid using or consuming animal products. While vegetarians choose not to use flesh foods, vegans also avoid dairy and eggs, as well as fur, leather, wool, down, and cosmetics or chemical products tested on animals.

Why VEGAN?

Veganism, the natural extension of vegetarianism, is an integral component of a cruelty free lifestyle. Living vegan provides numerous benefits to animals' lives, to the environment, and to our own health through a healthy diet and lifestyle.

For the ENVIRONMENT

Animal agriculture takes a devastating toll on the earth. It is an inefficient way of producing food, since feed for farm animals requires land, water, fertilizer, and other resources that could otherwise have been used directly for producing human food.

For our HEALTH

The consumption of animal fats and proteins has been linked to heart disease, colon and lung cancer, osteoporosis, diabetes, kidney disease, hypertension, obesity, and a number of other debilitating conditions. Cows' milk contains ideal amounts of fat and protein for young calves, but far too much for humans.

For the ANIMALS

Despite the common belief that drinking milk or eating eggs does not kill animals, commercially raised dairy cows and egg laying chickens, whether factory farmed or "free range", are slaughtered when their production rates decline.

Vegan Pleasin' 11 A Vegan lifestyle

Vegan Pleasin' 12

路 Cr茅pes 路 Rice and Raisin Pudding

BREAKFAST Vegan Pleasin' 13

Crépes Ingredients

Directions

• ½ cup soy milk

1. In a large mixing bowl, blend soy milk, water, ¼ cup margarine, sugar, syrup, flour, and salt. Cover and chill the mixture for 2 hours.

• ½ cup water • ¼ cup melted soy margarine • 1 tablespoon turbinado sugar • 2 tablespoons maple syrup • 1 cup unbleached all-purpose flour • ¼ teaspoon salt

2. Lightly grease a 5–6" skillet with some soy margarine. Heat the skillet until hot. Pour approximately 3 tablespoons batter into the skillet. Swirl to make the batter cover the skillet’s bottom. Cook until golden, flip and cook on opposite side.

Servings 6

Amount Per Serving

Calories: 252 | Total Fat: 11.6g | Cholesterol: 0mg

Prep Time: 5 Minutes | Cook Time: 20 Minutes | Ready In: 2 Hours 25 Minutes

Vegan Pleasin' 14

Breakfast

Vegan Pleasin' 15

Rice and Raisin Pudding Ingredients

Directions

• 1 cup water

1. In a medium saucepan bring water to a boil. Add rice and stir. Reduce heat, cover and simmer for 45 minutes, or until rice is tender.

• 1 cup uncooked brown rice • ½ cup raisins • ¼ cup real maple syrup • 1 cup soy milk • ½ cup toasted and chopped almonds • 1 teaspoon ground cinnamon • ½ teaspoon ground cardamom

2. In a medium saucepan, combine cooked rice, raisins, maple syrup, soy milk, almonds, cinnamon and cardamom. Bring to a boil over medium-high heat. Immediately reduce heat to low and simmer, stirring frequently, until thickened about 5–8 minutes. Spoon into bowls and serve.

Servings 4

Amount Per Serving

Calories: 344 | Total Fat: 10.2g | Cholesterol: 0mg

Prep Time: 10 Minutes | Cook Time: 5 Minutes | Ready In: 1 Minutes

Vegan Pleasin' 16

Breakfast

Vegan Pleasin' 17

Vegan Pleasin' 18

LUNCH 路 Chili 路 Curried Tofu Salad 路 Avocado Tacos

Vegan Pleasin' 19

Vegan Pleasin' 20

Chili Ingredients

Directions

• 1 (12 ounce) package vegetarian burger crumbles

1. In a large pot combine crumbles, tomato sauce, water, onion, garlic, Worcestershire sauce, liquid smoke, chili powder, blackpepper, mustard, salt and pepper flakes. Cook on low heat for 30 minutes, or until heated through.

• 1 (15 ounce) can tomato sauce • 1 cup water • 1 small onion, chopped • 3 cloves garlic, minced • 1 tablespoon vegetarian Worcestershire sauce • 1 teaspoon liquid smoke flavoring • 2 teaspoons chili powder • ¼ teaspoon black pepper • 1 teaspoon dry mustard • 1 teaspoon salt • ¼ teaspoon red pepper flakes

Servings 5

Amount Per Serving

Calories: 146 | Total Fat: 4.4g | Cholesterol: 0mg

Prep Time: 10 Minutes | Cook Time: 30 Minutes | Ready In: 40 Minutes

Vegan Pleasin' 21

Lunch

Vegan Pleasin' 22

Curried Tofu Salad Ingredients

Directions

• 1 (12 ounce) package extra firm tofu, drained and cubed

1. Preheat an oven to 350 ℉ (175 ℃). Place tofu on a lightly greased baking sheet.

• 1 teaspoon curry powder • 1 tablespoon lemon juice • 2 tablespoons mayonnaise • 1 tablespoon distilled white vinegar • ¼ teaspoon crushed red pepper flakes • 1 tablespoon soy sauce • 1 large carrot, grated • 1 chopped red bell pepper • ¼ cup peanuts

2. Bake tofu in the preheated oven for 25 minutes, stirring halfway through the cooking time. Remove tofu from the oven and allow to cool. 3. Mix curry powder, lemon juice, mayonnaise, vinegar, red pepper flakes, and soy sauce in a small bowl. Set aside. Combine tofu, carrots, red pepper, peanuts, dates, garlic, and green onion in a large bowl. Top with sauce and mix thoroughly. Chill for an hour before serving.

• ¼ cup pitted dates • 1 clove garlic, chopped • 1 large green onion, chopped Servings 6

Amount Per Serving

Calories: 149 | Total Fat: 9.5g | Cholesterol: 2mg

Prep Time: 25 Minutes | Cook Time: 25 Minutes | Ready In: 1 Hour 50 Minutes

Vegan Pleasin' 23

Lunch

Vegan Pleasin' 24

Avocado Tacos Ingredients

Directions

• 3 avocados - peeled, pitted, and mashed

1. Preheat oven to 325 ℉ (165 ℃).

• ¼ cup onions, diced

2. In a medium bowl, mix avocados, onions, and garlic salt.

• ¼ teaspoon garlic salt • 12 (6 ”) corn tortillas • 1 bunch fresh cilantro leaves, finely chopped • jalapeño pepper sauce, to taste

3. Arrange corn tortillas in a single layer on a large baking sheet, and place in the preheated oven 2–5 minutes, until heated through. 4. Spread tortillas with the avocado mixture. Garnish with cilantro and sprinkle with jalapeno pepper sauce.

Servings 6

Amount Per Serving

Calories: 279 | Total Fat: 16.3g | Cholesterol: 0mg

Prep Time: 20 Minutes | Cook Time: 5 Minutes | Ready In: 25 Minutes

Vegan Pleasin' 25

Lunch

Vegan Pleasin' 26

路 Stew 路 Mac No Cheese 路 Lasagna

DINNER Vegan Pleasin' 27

Stew Ingredients

Directions

• 1 onion, chopped

1. In a large pot over medium-high heat, combine onion, carrots, potatoes, parsnip, turnip, rice, pepper, cumin, salt and water. Boil until vegetables are tender, about 30 minutes, adding more water if necessary.

• 3 carrots, chopped • 3 potatoes, chopped • 1 parsnip, chopped • 1 turnip, chopped • ¼ cup uncooked white rice • 1 teaspoon ground black pepper • 1 teaspoon ground cumin • 1 teaspoon salt • 2 ½ cups water

Servings 4

Amount Per Serving

Calories: 232 | Total Fat: 0.6g | Cholesterol: 0mg

Prep Time: 15 Minutes | Cook Time: 30 Minutes | Ready In: 45 Minutes

Vegan Pleasin' 28

Dinner

Vegan Pleasin' 29

Mac No Cheese Ingredients

Directions

• 1 (8 ounce) package uncooked elbow macaroni

1. Preheat oven to 350 ℉ (175 ℃).

• 1 tablespoon vegetable oil • 1 medium onion, chopped • 1 cup cashews • ¼ cup lemon juice

2. Bring a large pot of lightly salted water to a boil. Add macaroni, and cook for 8–10 minutes or until al dente; drain. Transfer to a medium baking dish. 3. Heat vegetable oil in a medium saucepan over medium heat. Stir in onion, and cook until tender and lightly browned. Gently mix with the macaroni.

• 1 ¼ cups water • salt to taste • ¼ cup canola oil • 3 ounces roasted red peppers, drained • 3 tablespoons nutritional yeast • 1 teaspoon garlic powder • 1 teaspoon onion powder

4. In a food processor, mix cashews, lemon juice, water, and salt. Gradually blend in canola oil, roasted red peppers, nutritional yeast, garlic powder, and onion powder. Blend until smooth. Thoroughly mix with the macaroni and onions. 5. Bake 45 minutes in the preheated oven, until lightly browned. Cool 10–15 minutes before serving.

Servings 4

Amount Per Serving

Calories: 648 | Total Fat: 39.2g | Cholesterol: 0mg

Prep Time: 15 Minutes | Cook Time: 45 Minutes | Ready In: 1 Hr 15 Minutes

Vegan Pleasin' 30

Dinner

Vegan Pleasin' 31

Lasagna Ingredients

Directions

• 3 cloves garlic, minced

1. Preheat oven to 375 ℉ (190 ℃).

• ½ pound mushrooms • 1 tablespoon vegetable oil • 1 (10.75 ounce) can tomato puree • 1 (10 ounce) package frozen spinach, thawed and drained • 2 teaspoons garlic salt • 2 tablespoons Italian-style seasoning • 1 (12 ounce) package soft tofu • 1 (16 ounce) package instant lasagna noodles

2. In a large skillet, saute garlic and mushrooms in oil until all the liquid is cooked out. Add ¼ tomato puree to mushrooms and garlic, cook 2–3 minutes, and remove from heat. 3. In a microwave-safe bowl, combine spinach, garlic salt, Italian seasoning and tofu. Blend until the mixture is an even consistency. Heat in a microwave on high for 2 minutes. 4. In a 9”x 9” baking pan, pour one thin layer of remaining tomato puree, a layer of noodles, ½ the tofu mixture, the mushroom sauce, a layer of noodles, ½ the tofu mixture, a layer of tomato puree, a layer of noodles, and a final layer of tomato puree. 5. Bake 45 minutes in the preheated oven.

Servings 3

Amount Per Serving

Calories: 427 | Total Fat: 12.7g | Cholesterol: 4mg

Prep Time: 30 Minutes | Cook Time: 1 Hour | Ready In: 1 Hour 40 Minutes

Vegan Pleasin' 32 Dinner

Vegan Pleasin' 33

Vegan Pleasin' 34

路 Cheese Cake 路 Brownies 路 Cupcakes 路 Pumpkin Gingerbread

DESSERT Vegan Pleasin' 35

Vegan Pleasin' 36

Cheesecake Ingredients

Directions

• 1 (12 ounce) package soft tofu

1. Preheat oven to 350 ℉ (175 ℃).

• ½ cup soy milk

2. In a blender, combine the tofu, soy milk, sugar, vanilla extract and maple syrup. Blend until smooth and pour into pie crust.

• ½ cup white sugar • 1 tablespoon vanilla extract • ¼ cup maple syrup • 1 (9') prepared graham cracker crust

3. Bake at 350 ℉ (175 ℃) for 30 minutes. Remove from oven and allow to cool; refrigerate until chilled.

Servings 6

Amount Per Serving

Calories: 312 | Total Fat: 10.8g | Cholesterol: 0mg Prep Time: 20 Minutes | Ready In: 20 Minutes

Vegan Pleasin' 37

Desert

Vegan Pleasin' 38

Brownies Ingredients

Directions

• 2 cups unbleached all-purpose flour

1. Preheat the oven to 350 ℉ (175 ℃).

• 2 cups white sugar • ¾ cup unsweetened cocoa powder • 1 teaspoon baking powder • 1 teaspoon salt • 1 cup water

2. In a large bowl, stir together the flour, sugar, cocoa powder, baking powder and salt. Pour in water, vegetable oil and vanilla; mix until well blended. Spread evenly in a 9"x 13" baking pan. 3. Bake for 25–30 minutes in the preheated oven, until the top is no longer shiny. Let cool for at least 10 minutes before cutting into squares.

• 1 cup vegetable oil • 1 teaspoon vanilla extract

Servings 16

Amount Per Serving

Calories: 284 | Total Fat: 14.3g | Cholesterol: 0mg

Prep Time: 10 Minutes | Cook Time: 25 Minutes | Ready In: 35 Minutes

Vegan Pleasin' 39

Desert

Vegan Pleasin' 40

Cupcakes Ingredients

Directions

• 1 tablespoon apple cider vinegar

1. Preheat oven to 350 ℉ (175 ℃). Grease two 12 cup muffin pans or line with 18 paper baking cups.

• 1 ½ cups almond milk • 2 cups all-purpose flour • 1 cup white sugar • 2 teaspoons baking powder • ½ teaspoon baking soda • ½ teaspoon salt • ½ cup coconut oil, warmed until liquid • 1 ¼ teaspoons vanilla extract

2. Measure the apple cider vinegar into a 2 cup measuring cup. Fill with almond milk to make 1 ½ cups. Let stand until curdled, about 5 minutes. In a large bowl, Whisk together the flour, sugar, baking powder, baking soda and salt. In a separate bowl, whisk together the almond milk mixture, coconut oil and vanilla. Pour the wet ingredients into the dry ingredients and stir just until blended. Spoon the batter into the prepared cups, dividing evenly. 3. Bake in the preheated oven until the tops spring back when lightly pressed, 15–20 minutes. Cool in the pan set over a wire rack. When cool, arrange the cupcakes on a serving platter. Frost with desired frosting.

Servings 18

Amount Per Serving

Calories: 152 | Total Fat: 6.4g | Cholesterol: 0mg

Prep Time: 10 Minutes | Cook Time: 15 Minutes | Ready In: 25 Minutes

Vegan Pleasin' 41

Desert

Vegan Pleasin' 42

Pumpkin Gingerbread Ingredients

Directions

• 3 cups sugar

1. Preheat oven to 350 ℉ (175 ℃). Lightly grease two 9"x5" loaf pans.

• 1 cup vegetable oil • 1 cup almond milk • ½ cup water • 1 (15 ounce) can pumpkin puree

2. In a large mixing, combine sugar, oil and eggs; beat until smooth. Add water and beat until well blended. Stir in pumpkin, ginger, allspice cinnamon, and clove. 3. In medium bowl, combine flour, soda, salt, and baking powder. Add dry ingredients to pumpkin mixture and blend just until all ingredients are mixed. Divide batter between prepared pans.

• 2 teaspoons ground ginger • 1 teaspoon ground allspice • 1 teaspoon ground cinnamon • 1 teaspoon ground cloves

4. Bake in preheated oven until toothpick comes out clean, about 1 hour.

• 3 ½ cups all-purpose flour • 2 teaspoons baking soda • 1 ½ teaspoons salt • ½ teaspoon baking powder

Servings 24

Amount Per Serving

Calories: 263 | Total Fat: 10.2g | Cholesterol: 35mg

Prep Time: 15 Minutes | Cook Time: 45 Minutes | Ready In: 1 Hour

Vegan Pleasin' 43

Desert

Vegan Pleasin' 44

Colophon I started the idea of the cookbook with cuisine from the Vegan Life style. Making a cookbook would have been easy with some of my own sub culture cuisine recipes but I wanted to challenge myself and gain knowledge from this project. Not knowing anything about this particular subject, I did a lot of research. I found out what a vegan was and the existent a person of this life style goes threw every day. The book is in a size that is easy to handle and not too large that it will take up a whole counter when cooking. It has coil binding and heavy paper with tabs separating the four different sections: breakfast, lunch, dinner, dessert. The recipes come from family, friends and other vegan sources such as books and the Internet. This cookbook concentrates on the culture and how to make tasty food with out hurting world. Vegan food is a very diverse cuisine for any palette and age. Sources:

• http://allrecipes.com/Search/Recipes.aspx?WithTerm=vegan • http://www.gettyimages.com/Search/Search. aspx?contractUrl=2&language=en-US&p=Vegan&assetType=image • http://www.vegan.org/FAQs/index.html • http://www.quotegarden.com/vegetarianism.html

Vegan Pleasin' 45

Colophon

Vegan Pleasin' 46

Vegan Pleasin' 47

"Think of the fierce energy concentrated in an acorn! You bury it in the ground, and it explodes into an oak! Bury a sheep, and nothing happens but decay." George Bernard Shaw

Vegan Pleasin' 48