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CONTENTS Special Edition VegWorld Magazine - March 2014

RECIPE BONANZA MARK REINFELD 9

Roasted Red Bell Pepper Hummus

10 Zucchini Roll-Ups 11 Roasted Root Vegetable Soup 12 Macademia Nut Crusted Tofu 13 Lao Tse’s Kung Pao Tofu

This carrot un-tuna dish will have your mouth watering. Goes great on a salad or sprouted grain toast. pg. 19

CHEF JENNY ROSS (RAW) 16 Passion Pasta 18 Creamy Garlic & Kale Salad 19 Heart Healthy Truffles

Pasta never tasted so creamy and delectable. Healthy and raw, this dish will be a hit at the dinner table. pg. 16

CHEF BABETTE DAVIS 22 Mock Chicken Salad 23 Carrot Un-tuna This creative quickie mashup is loaded with flavor plus its super-healthy. Quick and easy, just the way we like it. pg. 30

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24 Soul Food Platter

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CONTENTS Special Edition VegWorld Magazine - March 2014

LANI MUELRATH QUICKIES 28 Butternut Squash Curry w/ Black Rice 29 Potato Palooza 30 Creative Quickie Mashup 31 What’s In Your Fridge?

This award-winning dish is the most incredible tofu dish we have ever tasted. Dive in and try it out. You’ll love it! pg. 12

CHEF TESS 33 15-Minute White Bean & Kale Soup 34 Ginger Lime Carrot Soup 35 Hungarian Chickpeas This Hungarian version of chickpeas is savory, complex and filling. Works great as a side or main dish at your next meal.

Get the recipe on pg. 35

36 Almost Raw Asian Kale Salad 37 Indian Spiced Supergrained Cereal

CHEF AJ 41 Pumpkin Raisin Muffins 42 Chocolate “Fun” Due

Purely decadent and shockingly healthy, whip up a batter of this chocolate “fun”due for a guilt-free trip to pure chocolate ecstasy. pg. 42

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CREDITS VegWorld staff

Editor-in-Chief Steve Prussack Associate editor Julie Varon Graphic design Veronique Zayas Magazine layout Lise-Mari Coetzee Content editor: Carol Sudakin

Contributing chefs

Mark Reinfeld

VegWorld Magazine

Jenny Ross

Babette Davis

Lani Muelrath

Chef AJ

Tess Challis

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FIT QUICKIES

I

t’s a new year. And to start it off right, I’m going to give you the ultimate strategy to tone one of the more troublesome areas of the body: Those pesky inner thighs.

Ready to learn that inner thigh exercise? Then, squeeze on!

The strategy I will show you in the video below can be described in two keywords: isolation and overload. This is the technique that I have added to my workout rotation that has dramatically impacted my body shape in the past two years by challenging those hard-to-reach muscles like the inner thighs. This method is incredible for creating great shape and saving you time while giving you results.

Most people incorporate only so-called “compound exercises” in their workout routines. Compound exercises are those that use lots of muscles together in any exercise, such as squats, plies, and pushups. These are important to have in your workout rotations, because they create functional fitness, wellness, and can burn lots of calories.

Compound exercises can leave the little guys in the dust.

But compound exercises use large muscle groups together. So, they can allow those smaller, lessworked muscles to check out of the process and kind of go along for the ride. And as luck would have it, these “off duty” muscles are also very important when it comes to shaping the body.

Take the inner thighs. They do fire up a little with each step we take, but their investment in that workload is minimal. Is it any wonder that they lose condition?

“Isolating and overloading,” as I teach you to do in the video, forces these muscles to activate, delivering a whole different feel to the inner thighs.

Getting a great body shape is extremely rewarding and though you have to work to get it, is simple to achieve if you implement the right tools and have a few toys like a child’s playground ball (yes, you heard that right) to help you step up to the challenge.

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IMAGINE

THE DAY WHEN ALL ANIMALS ARE FREE TO BE.

Working together, it’s within reach. For over a decade, Mercy For Animals has been campaigning diligently to prevent cruelty to farmed animals and promote compassionate food choices and policies. Through education, undercover investigations, corporate outreach, and legal advocacy, we are changing the course of history for animals -- inspiring both compassion and change.

Join us.

MercyForAnimals.org

ROASTED RED PEPPER HUMMUS

ROASTED RED PEPPER HUMMUS

by Mark Reinfeld

Organic Ingredients:

Procedure: 1. Preheat oven to 400°F. Roast bell peppers.

• 2 red bell peppers (1 cup roasted) • 3 cups cooked and well-drained garbanzo beans

2. Place peppers in a food processor with lemon juice, soy sauce or tamari, and olive oil, and process until well blended.

• 3/4 cup tahini, roasted (creamy) • 1/4 cup lemon juice, fresh squeezed

3. Add garbanzo beans and remaining ingredients and process until smooth.

• 3 Tbl wheat-free tamari or soy sauce • 1 Tbl olive oil • 2 tsp cumin powder, toasted

Variations: Replace red pepper with one of the following:

• 1 1/2 tsp garlic, minced • 3/4 tsp sea salt, or to taste • 1/2 tsp black pepper, ground to taste • 1/4 tsp cayenne pepper • 1/2 tsp chipotle chile powder (optional)

Garlic lover’s: 1 1/2 cups roasted garlic, 1½ tsp minced fresh garlic.

Sun-dried tomato-basil: 1/2 cup sun-dried tomatoes, soaked & drained; 2 Tbl basil, minced.

Kalamata rosemary: 1 1/2 Tbl fresh rosemary, minced; 3/4 cup kalamata olives, chopped.

SERVES 6-8

Caramelized onions: add 1 cup caramelized onions before puréeing.

Add garbanzo beans and remaining ingredients and process until smooth.

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ZUCCHNI ROLL-UPS

ZUCCHINI ROLL-UPS

by Mark Reinfeld

Organic Ingredients:

Procedure:

• 2 zucchini

1. Preheat the oven to 400°F and well oil a baking sheet. Slice each zucchini lengthwise into nine or more thin strips ( about 1/8 inch side), using either a mandoline or a vegetable peeler.

• 1 pound extra-firm tofu, crumbled • 2 tablespoons minced fresh basil • 2 tablespoons minced fresh Italian parsley • 1 teaspoon minced fresh rosemary • 3 tablespoons creamy tahini • 2 tablespoons nutritional yeast • 1/2 teaspoon dried thyme • 1/2 teaspoon dried oregano • 1 teaspoon sea salt, or to taste • 1/4 teaspoon black pepper, or to taste

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2. Combine the tofu and the remaining ingredients in a large mixing bowl and mix well. If the tahini is not creamy, you may need to add a bit of olive oil to maintain the creamy consistency. Spread about 2 tablespoon of this mixture along each piece of zucchini and roll it up.

3. Place the rolls on the baking sheet and bake for 10 minutes, then remove from the oven.

Serve on a platter or with two or three rolls per individual plate. Refrigerate if you are not serving immediately. The rolls are awesome chilled as well.

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ROASTED ROOT VEGETABLE SOUP

ROASTED ROOT VEGETABLE SOUP Organic Ingredients:

Procedure:

• 2 cups diced tomatoes

1. Preheat the oven to 450°F. Place the tomato, onion, garlic, carrot, parsnip, sweet potato, fennel and bell pepper, if using, in a bowl and mix well. Add the oil, balsamic vinegar, 1 teaspoon of the salt, and the black pepper and stir well.

• 1 1/2 cups chopped yellow onion (½-inch pieces) • 5 large garlic cloves, chopped • 1 cup chopped carrot (½-inch pieces) • 1 cup chopped parsnip (½-inch pieces) • 1 cup chopped sweet potato (½-inch pieces) • 1/2 cup chopped fennel • 3/4 cup seeded and diced red bell pepper ( optional) • 1 tablespoon olive oil • 2 tablespoons balsamic vinegar • 1 tablespoon sea salt, or to taste • ½ teaspoon ground black pepper • 5 cups vegetable stock or water • 3/4 cup diced celery • 1 1/2 tablespoons Italian Spice Mix (see below) or 1 teaspoon dried thyme plus 2 teaspoons each dried oregano and dried marjoram • 1 tablespoon wheat free tamari or other soy sauce ( optional)

2. Transfer to a well-oiled baking sheet or casserole dish. Roast for 20 minutes, stirring a few times to ensure even cooking.

3. Meanwhile, place the vegetable stock, celery and dried herbs in a 3 quart pot over medium heat.

4. When the vegetables are done, add to the pot along with the remaining ingredients including additional sea salt to taste, and stir well before serving.

Italian Spice Mix 3 tablespoons dried basil 2 tablespoons dried marjoram 1 tablespoon dried oregano 1 tablespoon dried sage

• 2 tablespoons chiffonaded fresh basil

2 teaspoons dried thyme

• 1 tablespoon finely chopped fresh flat-leaf parsley

1 teaspoon garlic powder Place all the ingredients in a medium-size bowl and mix well. Store in a glass jar.

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MACADEMIA NUT CRUSTED TOFU

SERVES 4

MACADEMIA NUT

CRUSTED TOFU Organic Ingredients: • 1 pound extra firm tofu • 1 tablespoon soy sauce • 1 tablespoon coconut oil • 1 tablespoon water

Tahini Marinade • 2 tablespoons tahini • 1 teaspoon soy sauce • 1/2 teaspoon minced garlic (optional) • 2 tablespoons water or more, depending on consistency of tahini

Crust • 1/2 cup macadamia nuts • 2 tablespoons dried coconut • 2 teaspoons blue cornmeal (optional) • 1/4 teaspoon ground cumin • 1/8 teaspoon sea salt • 1/8 teaspoon black pepper • 1 tablespoon minced fresh cilantro, Italian parsley, basil, or herb of your choosing

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Procedure: 1. Preheat the oven or toaster oven to 350°F. Slice the tofu into four cutlets. Or try making triangles by slicing the block of tofu diagonally and then slice in half to create four cutlets. Place on baking dish with soy sauce, coconut oil, if using and water. Marinate for 5 minutes flipping periodically.

2. While the tofu is marinating, prepare the tahini marinade by placing the ingredients in a small bowl and whisking well.

3. Place the tofu, along with the marinade, in the oven and roast for 12 minutes. While tofu is cooking, prepare the crust. Pulsechop the macadamia nuts in a food processor until they are coarse bread crumbs.

Be careful not to over process or they will turn into paste. Transfer to a bowl with the remaining crust ingredients and mix well.

4. Remove the tofu from the oven and coat the tip of the cutlets with tahini marinade, using a spoon. Liberally top the cutlets with the crust mixture and bake for an additional 5 minutes. Serve immediately.

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LAO TSE’S KUNG PAO TOFU

LAO TSE’S KUNG PAO TOFU Vegetable Medley Ingredients: • 1 Tbl sesame oil • 1 cup onion, sliced • 1 Tbl ginger, peeled & minced • 1/4 tsp crushed red pepper flakes • 1/4 cup shiitake mushrooms, sliced thin

SERVES 4-5

Tofu Ingredients: • 1/4 cup filtered water • 2 Tbl wheat-free tamari or soy sauce • 1 lb tofu, extra firm, ½” cubes • 1 Tbl sesame oil

• 1/2 cup red bell pepper, diced • 1 small bok choy, sliced • 1/4 cup water or vegetable stock • 1 cup purple cabbage, julienned, 2” strips • 1/2 cup snow peas • 1/4 cup cashews, whole • 2 Tbl Italian parsley, chopped

Basmati Rice Ingredients: • 2 cups white basmati rice • 3 1/4 cups vegetable stock or water • 3/4 tsp sea salt

• 1 tsp hot sauce • Wheat-free tamari or soy sauce to taste • Sea salt, to taste • Black pepper, ground to taste VegWorld Magazine

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LAO TSE’S KUNG PAO TOFU

Preparation: 1. Preheat the oven to 375°F. Combine all tofu ingredients in a bowl and let sit for at least 20 minutes.

Place on a well-oiled baking sheet or casserole dish and bake until golden brown, approximately 20 minutes (convection ovens work great for this purpose). Place in a large mixing bowl.

2. Place rice, water, and salt if using, in a pot over high heat. Bring to a boil. Reduce the heat to low, cover and cook until all of the water is absorbed, approximately 15 minutes. Remove from the heat. Allow to sit for 10 minutes. Fluff with a fork before adding to the recipe. Place in the mixing bowl along with the tofu.

3. Place oil in a large sauté pan on medium-high heat. Add onion, pepper, mushroom, and ginger and cook for 5 minutes, stirring frequently. Add bok choy and water or stock and cook for 5 minutes, stirring occasionally.

4. Add cabbage, snow peas, and cashews, cook for 5 minutes, stirring occasionally.

5. Add parsley, soy sauce/tamari, hot sauce, and salt and pepper to taste, and mix well.

6. Place the vegetables in mixing bowl with tofu cubes and rice, gently mix well.

About the Author

Mark Reinfeld is a bestselling author and the winner of Vegan.com’s Recipe of the Year Award for 2011 and has over 20 years experience preparing creative vegan and raw food cuisine.

He is described by VegCooking.com as being “poised on the leading edge of contemporary vegan cooking”. He is the founding chef of the Blossoming Lotus Restaurant, winner of Honolulu Advertiser’s ‘Ilima Award for “Best Restaurant on Kaua’i”.

Tap here to find out more about Mark.

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PASSION PASTA

Passion pasta is especially good for sharing and also can be quick and easy to prepare in three simple steps: 1) Blend the sauce 2) Slice your veggies 3) Toss and serve!

PASSION

PASTA

SERVES 4

by Chef Jenny Ross

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PASSION PASTA

Sauce Ingredients:

Preparation:

• 1 roma tomato

1) Blend all sauce ingredients until well combined.

• 1 sun dried tomato • 3 leaves fresh basil • 2 tbsp olive oil • 1 clove garlic • 1 tsp chili powder • 1 tsp miso paste

2) Cut, chop, slice and dice all vegetables and place in mid sized mixing bowl.

3) Right before serving toss together the sauce and the vegetables and pile high on the plate. Enjoy fresh!

To enjoy Chef Jenny Ross's recipes and more join her free recipe mailer at http://jennyrosslivingfoods.com/users/ awp.php?ln=120032

Pasta Ingredients: • 2 medium zucchinis, julienne • 4 shitiake mushrooms, sliced thin • 1/2 Hass avocado, diced • 2 leaves basil, chopped

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CREAMY GARLIC AND KALE SALAD

CREAMY GARLIC

& KALE SALAD SERVES 4

Dressing Ingredients: Note: Dressing is enough for 6 salad servings. Refrigerate between use • 1/2 cup olive oil • 1/4 cup lemon juice • 1/8 cup soaked macadamia nuts • 2 cloves garlic • 1 tbsp dulse flakes

Salad Ingredients: • 4 cups finely chopped kale leaves • 1/2 cup cucumber, julienned • 1/2 Hass avocado diced • 1/4 cup walnut pieces • 1/4 cup kalamata olives

Preparation: 1. Toss all salad ingredients in a mid-sized mixing bowl.

2. Blend dressing until well combined.

3. Coat salad in dressing. Plate and enjoy fresh!

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HEART HEALTHY TRUFFLES

HEART HEALTHY TRUFFLES

MAKES 1 DOZEN 2 OZ. SERVINGS

Organic Ingredients: • 2 cups pumpkin seeds • 1/3 cup raw, soaked gogi berries • 1/3 cup raw cacao • 1/3 cup raw agave nectar • 1 tbsp cinnamon • 1 tsp sea salt • 3 tbsp desiccated coconut (for garnish) • 3 tbsp hemp seeds (for garnish)

Truffles are a nice option to have available anytime on a cake stand as the centerpiece to your kitchen. These truffles in particular are high in protein and can be an excellent snack anytime of the day!

Preparation: 1. In a food processor with the “S” blade attachment in place process the pumpkin seeds down to a meal.

2. Then in turn add all cacao and spices to the processor and pulse until well combined.

3. Then turn on the processor and while mixing add the raw agave nectar until a dough ball forms.

4. Section the dough into even pieces and roll in the garnish. Place on a fun serving dish and enjoy!

About the Author Jenny Ross, the owner and executive chef of the living-foods restaurant 118 Degrees in Costa Mesa, California, has been a pioneering spirit of the raw-foods movement since 2000, beginning with her first Los Angeles café.

As a chef, her unique creations have captivated customers nationwide, and her product line is available in healthfood stores throughout the country. Jenny works with clients of all backgrounds, motivating them toward more vibrant health while teaching them about the healing power of living foods. Her award-winning cuisine has drawn a celebrity clientele to her restaurant and has been a positive catalyst for changing many lives.

Jenny’s books “Raw Basics”, “The Art of Raw Living Food”and “Simply Dehydrated” are019 available at www.

VegWorld Magazine Issue - March 2014 jennyrosslivingfoods.com. Tap here to have a look now.

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MOCK CHICKEN SALAD

MOCK

CHICKEN

SALAD

Organic Ingredients: • 2 tbsp olive oil • 2 lbs extra firm organic tofu, sliced ¼ - ½ inch thick • Organic tamari • 1/4 cup chopped green onion • 1/4 cup diced celery • 1/4 cup diced red bell pepper • 1/2 cup vegenaise

SERVES 4

• 2 tbsp Dijon mustard

Method:

by Chef Babette

Warm olive oil in a saucepan over medium heat. Add tofu slices and brown on both sides, adding Organic tamari as it’s cooking. Remove from heat and allow tofu to cool in the fridge for about 30 min. Once cooled, place tofu in a food processor and pulse, using the “S” blade.

Take care not to over process; mixture should have a grainy texture. Mix tofu with all other ingredients in a bowl and chill.

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CARROT UNTUNA

CARROT UNTUNA Organic Ingredients:

Method:

• 4 cups carrot pulp

Add all ingredients to carrot pulp, mix well and chill.

• 3 tbsp apple cider vinegar • 3 tbsp agave nectar (to taste) • 1/4 cup diced celery • 1/4 cup diced bell pepper • 1/4 cup green onion • 1 tsp celery seed • 1/2 cup vegenaise • 2 tbsp Organic tamari or 1 tsp sea salt

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SOUL FOOD PLATTER

SOUL FOOD

PLATTER Comfort meal to LIVE for! You’ll friends will flip too.

SERVES 6 TO 8

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SOUL FOOD PLATTER

Black-Eyed Peas:

Kale Preparation:

• 2 cups of black eyed peas

Wash greens thoroughly in a sink or bowl until water is clear and there is no residual grit. Remove large stems and chop kale into small pieces. Fill pot with water, add other ingredients and boil for about 10 minutes, (this will be your stock). Add greens and continue cooking covered until leaves are tender.

• 4-6 cups of water • 1/2 cup diced red onion • 1 tbsp cumin • 1 tbsp garam masala • 2 tbsp smoked paprika • 1/4 cup Organic tamari

Cole Slaw: • 1 medium head of purple or white cabbage

• 1 tbsp agave nectar

• 1 carrot

Peas Preparation:

• 1/4 cup chopped green onion

Wash and soak peas for 8 hours and rinse before cooking. Cook in 4 cups of water, uncovered on medium heat for 40 minutes or until tender. Add water and other ingredients and continue cooking covered until peas are totally covered. Add less water if you desire a thicker soup.

• 1/4 cup chopped celery • ¼ cup diced red bell pepper • 2 tbsp balsamic vinegar • 2 avocados • 2 tbsp agave nectar

Kale Greens: • 2-3 bunches of greens

• 1/2 tsp sea salt • 1-cup fresh squeezed apple juice (5 cored,

• 8 cups of water

peeled and juiced—set pulp aside for

• ¼ cup Organic tamari

apple sauce)

• ½ cup chopped red onion • 2 tbsp smoked paprika • 2 tbsp agave nectar • 2 tbsp cumin

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Slaw Preparation: Shred cabbage and carrot in food processor. In a large bowl, mix cabbage, carrot, onion, celery and bell pepper. Place vinegar, avocados, agave nectar and apple juice in blender. Blend on high until creamy. Combine sauce and veggies, add salt and stir. Add sweetness or more salt to taste.

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SOUL FOOD PLATTER

Yams Ingredients: • 4 medium yams

Golden Applesauce Cornbread Ingredients:

• 2 tsp nutmeg

• 1 cup barley flour

• 2 tbsp agave nectar (or to taste)

• 1 cup yellow cornmeal

• 1 tsp sea salt

• 2 tsp baking soda • 1 tsp baking powder

Yams Preparation:

• 1/2 tsp sea salt

Wash and peel yams. Slice into 1/4 inch discs.

• 1 tbsp dried basil

Place in a saucepan, cover with water and boil for about 10 minutes or until fork tender.

Remove from water, drain and place one layer of yams in a 4-quart casserole dish.

Add half of nutmeg, agave nectar and salt.

Make a second layer of yams and top off with remaining ingredients.

Bake at 350 degrees for 15 minutes.

• 1 tbsp dried parsley (optional)

• 1 tbsp paprika • 1/4 cup agave nectar • 3/4 cup almond or soymilk • 1/4 cup unsweetened applesauce

Cornbread Preparation: Preheat oven to 425°. Lightly grease an 8x8inch baking pan. Mix dry ingredients together in a medium bowl.

In a separate bowl, stir together wet ingredients. Fold the wet mixture into the dry ingredients and mix together well.

Pour the mixture into the baking pan. Bake in the preheated oven until golden brown, about 15 to 20 minutes.

About the Author

Vegan soul food pioneer Babette Davis is the owner of Stuff I Eat Vegan Restaurant, a California restaurant that is vegan, organic and eco-friendly. Davis sees her path as a “spiritual philosophy that we as humans have a connection with the food we eat; therefore only the best deserves to enter our temples.”

Find out more about Chef Babette by clicking here.

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BUTTERNUT SQUASH CURRY WITH BLACK RICE

QUICKIE BITES #1: BUTTERNUT SQUASH

CURRY WITH BLACK RICE

by Lani Muelrath VegWorld “Fit Quickie” Guru, Lani Muelrath, is also a “quickie” in the kitchen.

On those days when you are short on time, possibly with only odds and ends in the fridge, Chef Lani has a few recipes to save the day.

Ingredients: • 2 cups cubed butternut squash • 1 large sweet onion, coarsely chopped • 10 – 12 small Brussels sprouts (optional – you could use anything green to add more color and ‘green’ nutrition) • Vegetable broth for cooking

Black Rice Directions: Just throw the last 3 ingredients above together into a rice cooker.

Cooking time about 40 minutes.

Prep time about 60 seconds.

• Curry vindaloo powder to taste (I use about 2 teaspoons; you could also use a curry paste) • Fresh grind or two of salt crystals • 2 cups black rice, rinsed • 4 cups water • pinch of salt crystals

Butternut Squash Curry Directions: • Cover the bottom of your cooking pan (I use stainless steel) with vegetable broth and start to heat.

• Add chopped onions, cubed butternut squash, and halved brussels sprouts.

• Cover to cook and add more vegetable broth as needed so as not to burn. You will need to do this 2 or 3 times as the broth cooks down.

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Tempeh Topper My favorite way to prepare tempeh is to just lightly roast it in a pan and then crumble or break into smaller bites to top my veggies and grains. I then put just a few drops of sweet chili sauce on top to add a bit of red.

* I’m a big fan of black rice and had to share this recipe with you. As a backdrop for my quickly created butternut squash curry, you’ve got to agree it’s an unbeatable feast – for both the eyes and the belly.

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POTATO PALOOZA

QUICKIE BITES #2:

POTATO PALOOZA The name for this recipe was inspired by VegWorld’s Veganpalooza.

Potato Palooza Salad is inspired by my new instant pot that has me cooking an entire 5 pound bag of organic potatoes at a time on a regular basis. This means I’m a fast 15 minutes away from a bucket of taters good for steaming hot spuds for dinner, leftovers for breakfast, and a big batch of potato salad to last a good couple of days.

Procedure: Organic Ingredients: 5 large cooked potatoes (I prefer organic Yukon Gold or red but have found russet is a keeper too) 1/2 cup chopped sweet red onion

1. Chop the potatoes into bite sized pieces – I just leave the skin on and it adds flavor, color, and phytonutrition.

2. Add the other vegetables.

3. Mix all the seasonings in a separate container 1 red or yellow bell pepper, chopped and then pour over all, tossing to mix. Store in the refrigerator for a few hours, tossing on occasion 1/2 cup finely chopped fresh arugula (parsley or cilantro to mix the flavors. This is even better on day two – can pinch hit) if it lasts that long.

1/2 cup chopped celery 1/4 cup apple cider vinegar 2 tablespoons brown rice vinegar (you could use any favorite vinegar)

Cooking the Potatoes:

You can cook the potatoes in your favorite fashion – but here’s how I do it in the instant pot.

2 tablespoons lime juice (lemon works too!)

1. Wash a 5 pound bag of medium sized organic potatoes, any variety.

1 teaspoon garlic granules

2. Put potatoes on a steam rack in the Instant Pot.

1 teaspoon prepared mustard

3. Add 1 1/2 cups of water to the Instant Pot.

fresh ground pepper and salt if you like

4. Using the manual setting and in pressure cook mode, set the time for 15 minutes.

5. When cooking time is complete and the beeper goes off, simply release the steam.

Chill the potatoes for the salad so that they are easier to handle.

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QUINOA, CAULIFLOWER AND CREAMY CORN

QUICKIE BITES #3:

CREATIVE QUICKIE MASHUP Short on ingredients list and time? Use this Quickie Bite to save the day. Pick a starch, pick a veggie, and play around with toppers. Even think outside the box and make a sauce out of corn – just make sure its organic!

Here’s the quick and dirty recipe for my most recent creative quickie mashup: Cauliflower and quinoa in creamy corn sauce.

Quinoa: Cook in the rice cooker, 2 parts water to one part quinoa

Cauliflower: Stir-fry 1/2 head cauliflower cut into pieces in vegetable broth with chunked onions

Creamy Corn Sauce:

Procedure: Creamy Corn Sauce: Blend in food processor or blender until the consistency you like.

Heap on your plate and snip fresh dill on the top. Makes a rainy-day dinner like none other.

Blend in food processor or blender until the consistency you like: 1 – 16 oz bag of frozen organic corn, cooked 2 tablespoons nutritional yeast 1 teaspoon white miso Enough water or vegetable broth to make it to your liking.

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WHAT’S IN YOUR FRIDGE?

QUICKIE BITES #4:

WHAT’S IN YOUR FRIDGE? The key to success with your whole-food plant-based diet is simplicity. It’s easy to get caught up with what you should eat, fancy recipes, and old habits of thinking with meal planning that rub up against a much simpler solution. My idea of a perfect recipe is 5 ingredients or less.

Case in point: This simple-to-make dinner with quinoa, zucchini, and cannellini beans can be made in any variety of ways, depending upon what’s in your fridge. A whole-grain or starchy vegetable, green and yellow veggies, and a bit of bean is all you need. The possibilities are endless.

Simple steps to quinoa, zucchini & cannellini beans prep for two: 40 minutes before dinner: 1. Toss 1 1/2 cups of red quinoa into the rice cooker with 3 cups of water.

15 minutes before dinner: 1. Chop one sweet onion into bite-size bits and start to steam-fry with veggie broth.

2. Slice 4 medium sized zucchini squash into halves lengthwise, then chunk into ¼ inch size bites. Add to the onions. Sprinkle with seasonings (I used Bragg’s Organic 24 herbs).

3. Add can of cannellini beans.

4. Assemble on plate, add any sauces or seasonings you like. (A couple of teaspoons of sweet chilli sauce is a nice match for this one.)

Eat as much as you like and “leftover” the rest. My husband and I are having leftover quinoa with fruit for breakfast.

Simple. Filling. Slimming. Enjoy what you eat.

About the Author

Award winning Lani Muelrath, M.A., CGFI, CPBN, FNS - The Plant-Based Fitness Expert - is author of the Best Selling book “Fit Quickies: 5 Minute Targeted Body Shaping Workouts.”

Learn more about Lani by tapping here. www.lanimuelrath.com.

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15 MINUTE WHITE BEAN AND KALE SOUP

15 MINUTE

WHITE BEAN AND KALE

SOUP

This soup comes together in a flash and promises to deeply nourish you with every single ingredient. It’s perfect for winter, as the immune-boosting kale and garlic will keep your body functioning at peak levels! Plus, what’s more lovely than a hot, comforting bowl of soup on a snowy day?

Photo by Olga Vasiljeva

by Chef Tess

Organic Ingredients:

Procedure:

• Two 15 oz. cans white beans (northern or cannelini), drained and rinsed

1. In a blender, combine the beans, kale, and milk until smooth. Transfer to a soup pot.

• 1 cup lightly packed kale

2. Warm the mixture over medium-low heat.

Add the remaining ingredients and stir well.

As soon as the mixture is warmed through, remove from heat and serve. This will keep, refrigerated in an airtight container, for about a week.

• 1 cup nondairy milk (plain and unsweetened) • 1/4 cup fresh lemon juice • 1 tablespoon extra-virgin olive oil • 3-4 large cloves garlic, pressed or minced • 1 teaspoon EACH: black pepper, sea salt, dried dill, celery seed, and balsamic vinegar

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Serves 3/GF/SF (if using soy-free milk)/Green if using guidelines from Chef Tess’ book, as found by tapping here.

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GINGER LIME CARROT SOUP

GINGER LIME CARROT

SOUP

Photo by Olga Vasiljeva

This soup is pure, vibrant, delicious health in a bowl! If it were any healthier, it might be illegal in certain states. In fact, let’s just keep this between you and me.

Organic Ingredients:

Procedure:

• 3 medium-large carrots, trimmed and chopped (1½ cups chopped carrots)

1. Bake the sweet potato if you haven’t already done so. Remove the skin and set aside.

• 2 cups plus 1 additional cup nondairy milk (plain and unsweetened)

2. Place the sweet potato in a high-speed blender (a Vitamix or Blendtec)* along with all of the additional ingredients (except the cilantro). Blend well, until very smooth. Serve immediately, topped with cilantro. Let the moaning begin!

• 2 tablespoons grated fresh ginger • 1 tablespoon fresh lime juice • 2 large cloves garlic, minced or pressed • 1¼ teaspoons sea salt • 1/4 - 1/2 teaspoon ground cayenne (1/2 teaspoon will make it very spicy) For serving: 1/4 cup chopped cilantro

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Serves 4/GF/SF (if using soy-free milk)/Green if using guidelines from Chef Tess’ book, as found by tapping here. *Note: If you don’t have a high-speed blender, you can simply roast the carrots along with the potato. With softened carrots, your soup should blend up just fine in a regular blender.

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HUNGARIAN CHICKPEAS

HUNGARIAN

CHICKPEAS Welcome to one of my ultimate obsessions. Why do I love this dish so much? Flavor. Just… FLAVOR. Yum.

Organic Ingredients: • 15 oz. can chickpeas (garbanzo beans), rinsed and drained • 2 tablespoons pitted and quartered kalamata olives (or other Greek olives) • 2 tablespoons EACH: raisins, chopped cilantro, and minced yellow or white onion • 1 tablespoon EACH: extra-virgin olive oil and raw agave 4 nectar SERVES • 2 teaspoons EACH: dijon mustard, fresh

• 1 teaspoon dried oregano • 2 large cloves garlic, minced or pressed • 1/2 teaspoon sea salt

Preparation: Combine all of the ingredients and stir very well.

Serve cold or at room temperature. This will keep, refrigerated in an airtight container, for up to a week.

Serves 2/GF/SF/Green (according to the health guidelines in my books)

lime juice, and smoked paprika VegWorld Magazine

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ALMOST RAW ASIAN KALE SALAD Photo by Janet Malowany

ALMOST RAW

ASIAN KALE SALAD Kale is a nutritional powerhouse—it’s insanely high in fiber, iron, chlorophyll, and immune-boosting properties. It’s the perfect way to deliciously supercharge your system with fresh nutrient-dense foods, despite the chill of winter.

Organic Ingredients:

Preparation:

• 6 cups kale (lightly packed), washed well

1. Remove the stems from the kale and chop the kale leaves into thin ribbons (or just finely chop if you prefer). Place in a large bowl.

and drained • 2 tablespoons fresh lime juice • 1 teaspoon toasted sesame oil • 4 teaspoons agave nectar • 1 tablespoon orange juice • 5 medium cloves garlic, pressed or finely minced • 1 tablespoon each: grated ginger and sesame seeds (raw or toasted) • 1/4 teaspoon sea salt VegWorld Magazine

2. Add the lime juice, sesame oil, agave nectar, and orange juice. Using your hands, stir well to combine. Continue to work the liquids into the kale with your hands—you are “massaging” the marinade into the kale. Once the kale turns a darker shade of green and is softened, you’re done with the massage. Lights on, new age music off.

3. Add the remaining ingredients to the kale mixture and stir well, using a spoon (or your hands).

Once the mixture is thoroughly combined, it’s done. This can either be served immediately or refrigerated in an airtight container for several days.

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INDIAN SPICED SUPERGRAINED CEREAL

INDIAN SPICED SUPERGRAINED CEREAL

Photo by Michelle Bebber

Here’s a fabulously healthy way to start the day when you really need some nourishment. I especially love the way this cereal makes your home smell divine while it’s cooking! For extra smelltastic magic, cook this overnight in a slow cooker set to low. You’ll basically wake up in heaven. You’re welcome.

Ingredients: • 1/4 cup each: dry amaranth and dry quinoa, washed well and drained • 1 cup water • 5 whole cardamom pods (preferably green) • 1 teaspoon ground ginger • 1/2 teaspoon ground cinnamon • 1/4 teaspoon vanilla extract • 1/4 cup nondairy milk • 1/8 tablespoon pure maple syrup Optional: 2 tablespoons raisins (or pitted, chopped dates)

Procedure: 1. In a small cooking pot, bring the amaranth, quinoa, water, cardamom, ginger, cinnamon, and vanilla to a boil over high heat, stirring well.

2. Reduce heat to low and simmer for about 10 minutes, or until the grains are tender and the liquid has been absorbed.

3. Remove the cardamom pods and add the remaining ingredients. Stir well and serve. Feel the power. Be it. Love it.

Serves 1-2/GF/SF/Green

About the Author

Quintessence (“Tess”) Challis is an author, vegan chef, and wellness coach. Tess began her holistic health journey in her late teens.

After a lifetime of numerous health ailments (including severe acne, obesity, constant illnesses, anxiety, and depression), she found that a vegan diet along with an inner wellness regime made all the difference.

In 1994, Tess began to work as a personal chef across the country. In 2008, she shifted her focus to writing, coaching, speaking, and teaching healthy plant-based cooking. Her books include “Radiant Health, Inner Wealth,” “The Two-Week Wellness Solution” (foreword by Dr. Neal Barnard), “Radiance 4 Life” (foreword by Robert Cheeke). and “Get Waisted: 100 Addictively Delicious PlantBased Entrees” (coauthored by Dr. Mary Clifton).

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PUMPKIN RAISIN MUFFINS

PUMPKIN

RAISIN MUFFINS

by Chef AJ

Organic Ingredients:

Preparation:

• 2 large, very ripe bananas

Preheat oven to 350°F. In a food processor fitted with the “S” blade, process bananas and nondairy milk until smooth. Add pumpkin, date paste, extract, flax seeds and spice and continue processing until smooth and creamy. Transfer to a large bowl and stir in the oats and raisins. Spoon and equal amount of batter into a muffin tin lined with cupcake liners or silicone baking cups. You need to fill each muffin liner with about ½ cup of batter as these do not rise.

A retractable ice cream scoop works well.

• 1/2 cup nondairy milk • 1 – 15 once can pumpkin (not pumpkin pie filling) • 1/2 cup date paste (see recipe below) • 2 tablespoons ground flax seeds • 1 tablespoon Pumpkin Pie Spice • 1 tablespoon Alcohol-free Vanilla • 1 cup raisins • 3 cups gluten free oats

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BAKE: 45 MINUTES

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CHOCOLATE FUNDUE

CHOCOLATE “FUN”DUE

by Chef A.J.

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CHOCOLATE FUNDUE

Organic Ingredients:

Preparation:

• 1 cup peanut butter (no salt or sugar)

Place all ingredients in a food processor fitted with the “S” blade and process until ingredients are incorporated, scraping down sides if necessary. You can eat this immediately or chill for a firmer texture.

• 1 cup date paste (see recipe below) • 1/2 cup raw cacao powder • 1/2 cup unsweetened non-dairy milk • 1 tablespoon alcohol-free vanilla extract • 4 teaspoons chopped organic parsley (dried, not fresh) • 1-2 tablespoons salt-free seasoning • 1 teaspoon basil

Date Paste: • One pound of pitted dates • One cup of liquid (water, unsweetened nondairy milk, unsweetened juice)

• 1 teaspoon rosemary

Date Paste Preparation: Soak dates in liquid overnight or for several hours until much of the liquid is absorbed. In food processor fitted with the “S” blade, process dates and liquid until completely smooth. Store date paste in the refrigerator.

About the Author A noted vegan/raw pastry chef in Los Angeles, Chef A.J. is a popular keynote speaker and culinary instructor across the United States. She is the author of Unprocessed: How to Achieve Vibrant Health and Your Ideal Weight, and the creator of Healthy Taste of L.A., an annual event where the finest in plant-based cuisine meets the best in nutritional science.

Tap here to find out more about Chef A.J.

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