COOKBOOK Point Loma High School - VEGAN COOKING CLUB
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Point Loma High School Vegan Cooking Club Cookbook Point Loma High School VEGAN COOKING CLUB COOKBOOK 2018-2019 Liz Gary, M.A. PLHS Class of ‘80 1
Point Loma High School Vegan Cooking Club Cookbook Special thanks to the IMIN ARC-Experience for providing enriching and educational after school programs. Additional thanks to Jensen’s Foods and the VegFund for supporting the PLHS Vegan Cooking Club 3
Point Loma High School Vegan Cooking Club Cookbook Table of Contents Why Vegan Product Sampling: Almond and Oat Milk Vegan Grilled Cheese Soyrizo Tacos No-Fish Tacos Product Sampling: Coconut Milk Caramels Vegan Philly Cheesesteak Sandwiches Chocolate Milk Shakes Baja Black Bean Buger Homemade French Fries Vegan Rice Krispie Treats Mixed Berry & Coconut Milk Yogurt Smoothies Spring Rolls Chipotle Fettuccini Chocolate Brownies Roll-out Sugar Cookies 4
Point Loma High School Vegan Cooking Club Cookbook Top three reasons to choose vegan. Health: Medical science today has proven that we can thrive on a plant-based diet and reduce our risk of (SAD) Standard American Diet related diseases (heart disease, diabetes, obesity, many cancers and more) by avoiding the consumption of animal products. Environment: Our food choices have an impact on our environment. The production of animal-based food products require exceedingly far more natural resources than the production of plant-based foods. The United Nations has reported that animal agriculture’s damage to our environment in the form or methane gas and water pollution overshadow the levels of damage caused pollutants generated by burning all sources of fossil fuels combined. Animal Welfare: Animals are sentient beings and they endure extreme hardship and suffering on factory farms. Choosing plant-based foods helps to reduce our reliance on animals as a central food source. The good news is there’s a vegan version of just about everything imaginable from meat to eggs, dairy to fish, you can have it all again plant-based. 5
Point Loma High School Vegan Cooking Club Cookbook Product Sampling: Silk Unsweetened Vanilla Almond Milk OAT-LY Chocolate Oat Milk Sample as many non-dairy milk alternatives as you can to find your favorites. 6
Point Loma High School Vegan Cooking Club Cookbook Vegan Grilled Cheese Sandwiches Experiment and taste test a variety of vegan cheeses to find your favorites. 1-2 slices vegan cheese vegan mayonnaise 2 slices bread Spread mayonnaise on one side of two slices of bread. Heat a griddle on medium high and place one piece of the bread mayo side down on the hot griddle. Top with a slice or two of vegan cheese then top with the second slice of bread mayo side up. Grill 3-4 minutes on each side or until golden brown and the cheese melts. Transfer to a plate, cut in half and serve with a soup or salad. Try adding sliced tomato, lettuce, or sliced veggies to your sandwich before adding the second layer of bread. 7
Point Loma High School Vegan Cooking Club Cookbook Soyrizo Potato Tacos 1 package vegan chorizo 1/2 bunch of fresh cilantro 6 green onions, chopped 1 jalapeño, seeded and chopped 1 package shredded cabbage or lettuce 3 potatoes, diced 1/4 cup vegetable oil vegan sour cream hot sauce or salsa tortillas pinch of sea salt Heat a large skillet and add the oil, when the oil starts to shimmer drop the potatoes in carefully to avoid splattering. Cook the potatoes on medium high heat stirring occasionally until they are lightly golden brown. Add the onion and cilantro and continue to cook a few more minutes. In a separate skillet heat just a tablespoon or two of oil the add the vegan chorizo sausage. Cook on medium high heat turning a few times for 4-5 minutes then transfer into the pan with the potatoes and mix well. Squeeze lime juice over the mixture and sprinkle with sea salt. Quickly heat the tortillas on a flat grill flipping them until they are warm and pliable. Fill with the potato mixture and top with cabbage lettuce, vegan sour cream and hot sauce or salsa. Adding slice of avocado is also a perfect match for these tacos. 8
Point Loma High School Vegan Cooking Club Cookbook No-Fish Tacos No-Fish Fillets: 3-4 medium zucchinis Batter: 1 cup brown rice flour 1 teaspoon garlic powder 1 teaspoon onion powder 1 1/2 cups unsweetened non-dairy milk White Sauce: 1/2 cup vegan mayonnaise Juice of 1/2 lime Accompaniments: 8-10 corn tortillas 2-3 cups red and green cabbage, thinly sliced 2 avocados, sliced or your favorite guacamole Pico de Gallo Lime wedges Sprigs of cilantro High heat oil for frying Cut the stem ends off each zucchini, cut each zucchini in half to make two even pieces about 3-4 inches in length. Next, slice each piece lengthwise into fourths to create four equal fillets about 1/4th inch thick each. Mix together the brown rice flour, garlic powder, onion powder, sea salt and black pepper in medium mixing bowl. Add the non-dairy milk and mix well, set aside. Combine the vegan mayonnaise and lime juice in a small bowl and set aside. Prepare the cabbage, avocado, lime wedges, sprigs of cilantro, and Pico de Gallo and set aside. Warm the tortillas by wrapping them in foil and placing them in a 350 degree oven for 10-15 minutes or heat them individually on a flat grill a minute or two on each side. Prepare the tortillas while frying the zucchini fillets and keep them warm. Heat a flat grill to medium high and lightly coat it with a few tablespoons of oil. 9
Point Loma High School Vegan Cooking Club Cookbook Using tongs, dip the zucchini fillets in the batter and coat them evenly one at a time then transfer them to the grill. Grill each piece about 3-4 minutes on each side or until they begin to turn golden brown and crispy. Transfer the fillets to a paper towel lined plate to absorb any extra oil. Build the tacos by placing one or two fillets in each heated corn tortilla, add a spoonful of white sauce then top with shredded cabbage, pico de gallo, avocado or guacamole, another drizzle of white sauce and a sprig of cilantro. Serve with a wedge of lime. 10
Point Loma High School Vegan Cooking Club Cookbook Product Sampling: Cocomel Bites Chocolate covered coconut milk caramels, no cows required, all plant-based. Available at Jensen’s, Jimbo’s Horton Plaza, OB People’s and a growing number of other stores. 11
Point Loma High School Vegan Cooking Club Cookbook Grilled Vegan Philly Cheesesteak Sandwich Wheat Meat: 2 cups Bob’s Red Mill Vital Wheat Gluten 1/2 teaspoon ground sage 1 teaspoon marjoram 1 teaspoon onion powder 1 teaspoon garlic powder 2 cups water Broth: 6 cups filtered water 2 tablespoons molasses 2 tablespoons tamari or soy sauce Marindade: 3 tablespoons tamari 2 tablespoon grape-seed or canola oil 2 teaspoons maple syrup 1 teaspoon smoked paprika 1 teaspoon garlic powder 1 teaspoon onion powder Sea salt and freshly ground pepper to taste Veggies: 1/2 red bell pepper 1/2 yellow bell pepper 1/2 green bell pepper 1/2 sweet yellow onion 2 tablespoons grape-seed or canola oil Accompaniments: Field Roast Vegan Chao Creamy Slices Ciabatta or your favorite artisan roll Vegan mayonaise Follow Bob’s Red Mill package instructions for Basic Seitan. In a medium saucepan bring the six cups of water for the broth to a boil, add the molasses and tamari or soy sauce and reduce to simmer. 12
Point Loma High School Vegan Cooking Club Cookbook In a medium mixing bowl combine the vital wheat gluten with the spices. Add the water and mix until a dough forms. Knead the dough for about 1-2 minutes, adding a little extra vital wheat gluten if the dough feels wet or spongy. Continue to knead the dough and sprinkle with additional vital wheat gluten until it feels firm and elastic. Be careful not to over knead, it should reach the right texture within just 2-3 minutes of kneading. Divide the dough into five even pieces and place them in the simmering broth. Continue cooking for 60 minutes, stopping to turn each piece every 10-15 minutes to cook evenly. After 60 minutes remove the meat from the remaining broth, place it on a cutting board and let it cool. While it’s cooling prepare the marinade and veggies. Slice the bell peppers and onion into thin strips, heat a medium frying pan, add two tablespoons of oil and sauté the veggies until the peppers soften and the onions begin to caramelize. Set them aside, keep them covered and warm. In a medium mixing bowl combine the marinade ingredients and mix well. Thinly slice three of the five pieces of cooled meat on a mandolin or by hand, toss the sliced meat in the marinade to coat evenly. Heat the frying pan or grill again to medium high and add the sliced meat, grill the meat until it begins to brown. Arrange the slices into three to four separate servings in the pan or grill, top with the cheese and turn down the heat to allow the cheese to begin to melt. Spread a light amount of vegan mayonnaise on the inside of each piece of bread and place the bread mayo side down on the hot grill. Grill the bread until it begins to lightly brown on the inside then transfer to a serving plate. Use a spatula to transfer the grilled meat and melted cheese onto the bottom half of the warm bread, layer on the grilled onions and bell peppers then top with the second half of the bread and serve. 13
Point Loma High School Vegan Cooking Club Cookbook Chocolate Milkshakes 1 quart vegan chocolate ice cream 2 cups non-dairy milk Combine the ice cream and 1 cup of milk in the blender. Gradually add more milk until the desired consistency is reached and serve! Just say no to plastic straws and help the environment, try paper straws instead! 14
Point Loma High School Vegan Cooking Club Cookbook Baja Black Bean Burgers 1 15-oz. can black beans, drained 4 green onions, sliced 1/2 red bell pepper, diced fine 1/2 cup fresh cilantro, stemmed and chopped 1 12-oz. package soyrizo 1 cup finely ground tortilla chips ½ cup vital wheat gluten 1 Tbs. ground flax seed 2-3 tablespoons water Olive oil for coating the burgers Accompaniments: 16 slider buns Vegan Mayo Avocado slices Lettuce Purple onion Preheat the oven to 350 ⁰ Line a baking sheet with parchment paper and set aside. Drain the beans and add them to a large mixing bowl. Mash them with a masher or the back of a spoon. Add the onion, bell pepper, cilantro, soyrizo, tortilla chips, gluten and flax seed. Sprinkle 2-3 tablespoons of water over the mixture then stir to combine, use your hands to complete the mixing then then divide the mixture into 16-20 balls. Flatten each ball and coat it on both sides with a light amount of oil. Transfer to the parchment lined baking sheet and place in the oven for 20 minutes, remove the burgers from the oven, flip them over and continue baking another 20 minutes. While the burgers are baking prepare the lettuce by tearing it into pieces, slice the purple onion, and slice the avocados. Set aside. Spread vegan mayo on the inside of each bun. Heat a skillet or flat grill to medium high and toast each bun mayo side down for 2 minutes each side or until they begin to brown. Prepare each slider by placing a burger on a toasted bun, top with the avocado, lettuce and onion and serve. 15
Point Loma High School Vegan Cooking Club Cookbook Homemade French Fries 2 1/2 pounds of russet potatoes, cleaned and scrubbed high heat vegetable oil (grape seed, canola or safflower) Sea salt and black pepper to taste Organic ketchup or vegan ranch dipping sauce Wash and scrub the potatoes. Slice each potato lengthwise into three to four slices, next lay each down and cut into even strips. Add about one inch of oil to a large frying pan, turn the heat to medium high and test for readiness by dropping one potato into the pan, if it bubbles it’s ready. Next, add a single layer of potatoes to the pan, using tongs carefully turn the potatoes every few minutes to brown evenly. Once the potatoes are golden brown transfer them to a paper towel lined plate and drain. Sprinkle with salt and seasonings, repeat again with the remaining potatoes. Serve with ketchup and/or vegan ranch dressing dipping sauce. 16
Point Loma High School Vegan Cooking Club Cookbook Vegan Rice Krispie Treats 1 package Dandies or Trader Joe’s Vegan Marshmallows 1/2 cup vegan butter 6 cups Rice Krispies 1/2 cup vegan chocolate chips, melted Place the marshmallows in a medium saucepan, add the butter and heat on the stove on medium low, stir until melted. Measure the Rice Krispies into a large bowl. Pout the melted marshmallow mixture over the cereal and still until all the rice krises are coated with the marshmallow mixture. Lightly grease a sheet of wax paper or parchment with vegan butter, transfer the Rice Krispie mixture onto the paper and spread into a rectangle about 2 inches thick. Put the melted chocolate into a pastry bag or a ziplock bag with one corner cut off. Drizzle the chocolate across the top and let cool until firm. Cut into squares and serve. 17
Point Loma High School Vegan Cooking Club Cookbook Marshmallows normally contain gelatin, a by product of animal skins and bones. Find vegan marshmallows at Trader Joes and natural food stores. Mixed Berry Non-Dairy Smoothies 1 cup frozen berries 1 frozen banana 1/2 cup non-dairy yogurt 1/2 cup non-dairy milk Place all ingredients in the jar of a blender and blend until smooth. Add a vegan protein powder for an extra energy boost. 18
Point Loma High School Vegan Cooking Club Cookbook Fresh Spring Rolls 4 cups warm water 8 sheets rice paper wrappers 1 large carrot, grated 1/2 cucumber, peeled, seeds removed and cut into thin strips 1/2 red bell pepper, cut in strips 1/2 avocado, sliced 2-3 cups baby greens Place about an inch of warm water Into a wide shallow bowl. Dip a single rice paper wrapper. Let it sit in water for a few seconds to soften, then remove from water and place on a non-porous surface or on wax paper. Arrange a small bunch of lettuce leaves on the wrapper leaving 1/2 uncovered. Add a row of the shredded carrots, cucumbers, red bell pepper and avocado. Be careful not to overstuff the roll. Fold the edge of the rice paper closest to you over filling, then fold the edges over on both sides and roll it away from you to for a neat roll. Repeat with the remaining ingredients. Easy Thai Peanut Sauce 13.5-ounce can of coconut milk 1⁄4 cup of Thai red curry paste 3/4 cup unsweetened creamy peanut butter 1/2 tablespoon salt 1/4 cup sugar 2 tablespoons of apple cider vinegar or white vinegar 1/4 cup water Put everything into a medium heavy-bottomed pot and bring to a very gentle boil over medium heat, whisking constantly. Let the mixture simmer for 3-5 minutes over low heat; be careful not to let the mixture scorch at the bottom of the pot. Take the pot off the heat, let the sauce cool down to room temperature (or slightly warmer), and serve the sauce with your spring rolls. 19
Point Loma High School Vegan Cooking Club Cookbook Chipotle Fettuccini from Scratch Noodles: 1/2 cup soft tofu, packed 2 tablespoons olive oil 1 whole chipotle jalapeño 1 tablespoon chipotle sauce 2 tablespoons water 1 1/2 cups semolina flour Sauce: 1 cup vegan sour cream 1/2 cup vegan cream Juice of two limes 2 tablespoons chipotle sauce 1 teaspoon salt Veggies: 2 zucchinis, grated 1 red bell pepper, cut into strips 2 tablespoons olive oil Accompaniments: Lime wedges Vegan parmesan cheese Chopped fresh cilantro Finely diced green onion Using a food processor or hand mixer combine the tofu, olive oil and water, blend until smooth. Add the semolina flour and stir until it forms a dough ball. Transfer the mixture to a lightly floured cutting board and knead the dough for about 10 minutes until it develops a stretchy texture. Let the dough rest about 20 minutes then divide it into four even parts. Bring a large pot of water to a boil on high heat, add a tablespoon of olive oil and a teaspoon of salt. Shape each dough ball into a flat square. Using a pasta roller begin with the widest setting and roll the dough through a few times trying to keep the edges even and 20
Point Loma High School Vegan Cooking Club Cookbook rectangular in shape and size. Next, adjust the rollers to a tighter setting and continue rolling and adjusting the setting until the pasta is thin enough for fettuccine (about a level 2-3 or the settings). Remove the hand crank from the rollers and place it into the slot for the fettuccini cutter. Gently run the dough through the cutter catching it as it comes out the other side. Lay the noodles on a lightly floured surface and return to roll and cut the remaining dough. Carefully drop the noodles into the boiling water, give them a stir to separate any that might be stuck together and continue boiling them for about 3-4 minutes. While the noodles are boiling saute the zucchini and red bell pepper. When the noodles begin to float let them cook one to two additional minutes then drain and serve. Top the pasta with sautéed zucchini and red bell pepper, the sauce and a sprinkle of fresh cilantro and vegan parmesan cheese. Chipotle Pasta from Scratch 21
Point Loma High School Vegan Cooking Club Cookbook Vegan Chocolate Brownies 1/2 cups vegan butter, melted 1/2 cup soft tofu, packed 1 cup sugar 1 teaspoon vanilla 1/3 cup cocoa powder 1/2 cup flour 1 cup non-dairy chocolate chips 1/2 teaspoon salt Preheat the oven to 350 degrees. Grease and flour a 8-inch square pan. In a medium mixing bowl combine the melted butter, sugar, tofu and vanilla, use an electric mixer or hand whisk and blend until smooth. Add the cocoa, flour, salt and baking powder, stir until mixed then spread into the prepared pan. Bake in a preheated oven 25-30 minutes. Remove from the oven and cool before serving. Traditional brownies are made with lots of eggs and dairy, this amazing recipe yields brownies that are just as good or better! Try them with vegan vanilla ice cream and your favorite toppings. 22
Point Loma High School Vegan Cooking Club Cookbook Roll-Out Sugar Cookies 3/4 cup vegan butter 1/2 cup tofu, pressed, drained, and packed 1 cup organic unbleached cane sugar 1 teaspoon vanilla extract 1⁄4 teaspoon almond extract 1 teaspoon baking powder 3 cups organic all purpose unbleached flour 2-3 tablespoons almond or soy milk Toppings: 1 can non-dairy frosting (check ingredients) Vegan Sprinkles (check ingredients for carnauba wax and dairy products!) Preheat the oven to 350. Combine the vegan butter, tofu, sugar, vanilla and almond extract in the jar of a blender. Blend on medium high stopping to scrape down the sides a few times until smooth and creamy. In a large mixing bowl combine the flour, baking powder, and salt. Stir to blend. Using a rubber spatula pour all the creamed butter mixture into the flour mixture and stir until it forms a dough. Divide the dough in half and shape into disks, wrap each piece in plastic wrap and chill until firm, about 30-40 minutes. Prepare the frosting. Roll the chilled dough to 1⁄4 inch thickness on a lightly floured surface. Cut the cookies with cookie cutters being careful to utilize the maximum cutting area with each roll. Re-roll any remaining dough to cut additional cookies. Bake 10-12 minutes or until lightly golden around the edges. Transfer to a wire rack and cool completely before icing and decorating. 23
Point Loma High School Vegan Cooking Club Cookbook To learn more about the benefits of the vegan diet and plant-based living check out some of these resources. Thank you Point Loma High School for hosting the Vegan Cooking Club!! New Food Documentaries coming in 2018: Eating our way to Extinction: https://vimeo.com/194513120 The Game Changers: https://www.plantbasednews.org/post/james-camerons-new-film-the-game- changers-charts-the-rise-of-veganism The Yo Yo Effect: https://www.youtube.com/watch?v=a82js0Gx-kI Dominion: https://vimeo.com/241265022 Current Food Documentary Films & Trailers found on YouTube and Netflix: What the Health: https://www.youtube.com/watch?v=-m8WwSUcUPE Forks over Knives: https://www.forksoverknives.com/the-film/ Eating You Alive: https://www.youtube.com/watch?v=M8sGE5n-i1Q Fat, Sick and Nearly Dead: https://www.youtube.com/watch?v=Gv3vEXy_EwU Earthlings: https://www.youtube.com/watch?v=S5Jy1Zozz3s Cowspiracy: https://www.youtube.com/watch?v=nV04zyfLyN4 PlantPure Nation: https://www.youtube.com/watch?v=9E6sa0OtjSE Vegan Everyday Stories: https://www.youtube.com/watch?v=2qedrlO1Gg0 Food Inc.: https://www.youtube.com/watch?v=5eKYyD14d_0 Vegucated: https://www.youtube.com/watch?v=GKzng1_byMY Food Matters: https://www.youtube.com/watch?v=r4DOQ6Xhqss Supersize Me: https://www.youtube.com/watch?v=LOvrkkj_T-I The Future of Food: https://www.youtube.com/watch?v=n9Y_QH_c70s Hungry for Change: https://www.youtube.com/watch?v=6vBlxr9E9ks Non-Profits Promoting Plant-Based Living with Education and Outreach: Physicians Committee for Responsible Medicine: www.pcrm.org People for the Ethical Treatment of Animals (PETA) www.peta.org Farm Animal Rights Movement (FARM) www.farm.org Mercy for Animals (MFA) www.mfa.org The Humane League www.thehumaneleague.com The Humane Society of the United States: www.humanesociety.org Last Chance for Animals: www.lcanimal.org Farm Sanctuary: www.farmsanctuary.org A World Well-Fed: www.awfw.org The VegFund: www.vegfund.org Compassion Over Killing: www.cok.net Meatless Mondays: www.meatlessmondays.com Paul McCartney explains the meat industry: www.meat.org Dr. Gregor’s Nutrition Facts: www.nutritionfacts.org Kaiser Permanente, The Plant-Based Diet: www.kaiserpermanente/ThePlantBasedDiet.org Local Vegan Meet-Up Groups & Classes: PlantDiego: www.plantdiego.com San Diego Vegans: www.meetup.com/sandiegovegans New Options Food Group: www.newoptionsfoodgroup.com Plant-based Living: it’s a trifecta of wins. Good for your health, good for the environment, good for the animals. 24
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