Vegan & Vegetarian Cooking Tips

Vegetarian Easter: Recipes and tips

Easter is a celebration of resurrection and rebirth, so it is the perfect occasion for everyone – veggies and non-veggies alike – to enjoy a delicious meat-free meal. Here are some helpful resource for finding vegetarian Easter recipes. For vegetarian Passover recipes, click here. Musubi Easter Eggs Vegan Lunch Box has a post about making Easter eggs out of Japanese sticky rice. “I pressed the sticky rice into a plastic Easter egg sprayed with nonstick spray to start forming the egg, then used my hands to solidify and finish the shaping. I pushed the filling in where an egg yolk would be. These are filled with cashew butter but tart, salty umeboshi plum is traditional.” Hot Cross Bun recipes Hot Cross Buns, marked with a symbolic cross, are a traditional around Easter. Hot Cross Buns This recipe from Gourmet magazine is not vegan, but you can substitute ingredients. has 45 Hot Cross Bun recipes, and atleast two of them are vegan. Vegan Hot Cross Buns calls for vegan egg white, but you can just brush them with oil. Hot-cross Buns (gluten, Dairy and Egg Free) includes a variation for using a bread-making machine. “These are great for Easter or… Read More

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Vegan Lunch Ideas

Start your vegetarian meal plan right with delicious vegan lunch ideas Great vegetarian and vegan lunch ideas can be key to sticking to a budget and maintaining a healthy vegetarian diet plan. From easiest to hardest Buying lunch See our fast food page for what’s available at the chains in the way of veggie burgers, pizza, burritos, falafel, etc. When visiting a sandwich deli shop, you can often just point to what you want in your sandwich. Many grocery stores sell veggie sandwiches, veggie sushi or healthy soups in jars. Bring leftovers It is very easy to make extra at dinner to pack for lunch the next day. This works especially well if you have a way of easily reheating it, or if it tastes fine at room temperature. Or you can get a thermos. “I think the hardest ‘daily’ change was: What’s for LUNCH! I don’t have much time to cook or prepare lunch so I needed something easy, filling and fast.“ – Patty, Houston, AK Simple sandwiches Avocado, store-bought hummus, veggie deli meats, veggie burgers, tofu slices, veggie paté, nut butters, etc. Hearty salads Greens, beans or lentils, pasta, noodles,… Read More

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Simple Meal Ideas

Here are some suggestions for preparing a delicious and satisfying vegetarian meal. Main meals Hearty soup. Start with water or a soup base made from vegetable bouillon cubes, vegetable juice, tomato juice or packaged soup mixes. Add potatoes, split peas, lentils, carrots, spinach or any leftover vegetables. Season with bay leaves, salt, herbs or miso. For additional flavour add fried leeks, onion or celery. Pasta. Cook up your favourite noodles, then add a sauce such as tomato, pesto, mushroom, or herbs and olive oil. Sauces can be purchased ready-made or create you own. For a heartier meal add in some tofu cubes, chickpeas, lentils or nuts. Toss in some steamed veggies or serve on the side. Stir Fry. Fry any combination of fresh vegetables, onions, tofu, tempeh, nuts or seeds. For flavour use soy sauce, ginger, garlic, or toasted sesame oil. To create a sauce, add about one cup of water when the vegetables are half cooked, and simmer. The liquid can be thickened by adding 1 Tbsp. of cornstarch dissolved in cold water. Serve on rice, couscous, bulgur or pasta. Tip: add in any greens near the end as they don’t take very long to cook. Substantial salads. Potato… Read More

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Eggs and vegan alternatives

Some rely on eggs as a source of protein and vitamin B12, but a plant-based diet can be rich in these essential nutrients, and by avoiding eggs you can have optimal health. Eggs are loaded with cholesterol – about 210 milligrams (70% of the U.S. daily value) for an average-sized egg. Eggs  contain about 4.5g of fat, of which 1.6g is saturated. Calorie-wise eggs are 75 percent fat, 20% protein and 5% carbohydrate. [Source:] Note: eggs are often eaten with high-fat foods such as cheese (in omelets), or fried with bacon and sausage, boosting the meal’s fat content further. Because egg shells are fragile and porous and because conditions on egg farms are crowded, eggs are the perfect host to salmonella bacteria – a leading cause of food poisoning. But don’t worry! They’re easy to replace. Replacing eggs in baking Eggs in baking are rarely used for their flavour but rather for their binding and raising qualities. If a recipe calls for just one or two eggs, you can often skip them. Add a little extra water and oil for each egg eliminated to balance out the moisture content of the recipe. Or try one of these substitutes in place of one egg: 1 Tbsp ground flaxseed and 3… Read More

Filed under: Eat Veg Vegan & Vegetarian Cooking Tips Vegetarian Meal Ideas

Colourful pasta recipes

Gourmet vegetarian chef, Neela Shukla, has turned her interests to refreshing meals using colourful pastas. Quick Rigatoni Primavera makes 6 large portions 3/4 cup each carrots, asparagus, squash and zucchini, julienned 3/4 cup sliced mushrooms 3/4 cup finely chopped fennel 3/4 cup finely chopped leek 3 cups uncooked rigatoni pasta 1/2 cup fresh basil, chopped 1/2 cup fresh parsely, chopped 2 cloves garlic, chopped 2 tbsp olive oil (or water) salt and pepper to taste Cook rigatoni according to directions. Drain well. Pre-heat oven to 475 degrees F. Mix herbs, salt and pepper, garlic and oil or water with vegetables in a shallow baking pan. Roast vegetable mixture for 5-7 minutes or until brown. If dry, add 2 more tbsp water and mix. Remove from oven and toss with pasta. Serve immediately. Note: A low-fat parmesan cheese or substitute could be sprinkled on top. No Cheese Lasagna Serves 6 – 8 12 strips lasagna noodles 1 large onion, chopped 1 tbsp oil or 3 tbsp water 2-4 garlic cloves, chopped finely 1/4 cup fresh basil (or 1/2 tsp dried) 1/4 cup fresh parsley (or 1/2 tsp dried) 2 1/2 cups tomato sauce 1/4 cup fresh oregano (1/2 tsp dried) 2 pkgs… Read More

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Vegetarian energy foods for kids & athletes

Vegetarian energy foods for growing kids, active teens, and those with fast-paced metabolisms Book store shelves are stocked with “Eat more, weigh less” nutrition books, but little is written on healthy ways to increase your caloric intake. Enter vegetarian energy foods; vegetarian diets, particularly vegan diets, tend to have low calorie intakes because of their low fat and high fibre contents. There are many cases where “high octane” foods are required to accommodate high energy demands. Those engaged in physical sports have increased energy needs ranging from 2000 to 6000 calories per day. Others such as pregnant women may easily meet their energy needs but may not necessarily meet nutrient requirements unless some attention is given to nutrient-dense foods. Even children, with limited stomach capacities have high nutrient requirements. Big breakfasts granola-type cereal with soy milk, dates, figs, and other dried or fresh fruit. banana soy milk smoothies with tahini or almond, cashew or sunflower butter added nut butter, such as almond or cashew, with banana on whole grain toast and juice pancakes with sliced fruit, walnuts, non-hydrogenated margarine and maple syrup whole grain muffins with tahini & honey spread, banana and juice Lay it on for lunch hummus in… Read More

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