Veggie Newsletter. Up Coming Meetings. May Meeting. April Meeting. April Healthy Snacking for All Ages. June-No meeting.

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Cordelia Smith
5 years ago
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Is it better to eat three squares July-No Meeting a day or graze? What are the healthiest snack options August-No Meeting for our busy lifestyles?

1 May Meeting Healthy Snacking for All Ages Veggie Newsletter Up Coming Meetings April 2017 Snacking has become the new American pastime, May 6, Healthy Snacks for All Ages with whether it s after school, tailgating, or movie Christine Carlson watching. It seems like every hour and every event June-No meeting is a reason to snack. But how much harm are these snack habits doing us? Is it better to eat three squares July-No Meeting a day or graze? What are the healthiest snack options August-No Meeting for our busy lifestyles? Join Christine Carlson in a discussion of how to snack healthfully. She will share examples of good (and not so good!) daily snacks, along with recipes and samples. We will meet at Saturday May 6th at Unitarian Universalist Fellowship of Fredericksburg, 25 Chalice Circle Fredericksburg, Va April Meeting April meeting was really great--we made some fantastic food--as usual, and made some decisions regarding where we want our group to go. The up shot of these decisions are as follows: 1. Most likely beginning in Sept. we will meet at Unity Church, 2217 Princess Anne St., 101-1A. It is located in the George Washington Executive building (across from Carl s Ice Cream) from 11:30 to 1:00 PM. 2. Beverly and Rich will cochair 3. Members agreed to have a month they will be responsible for the program, either doing the program or getting a speaker.

2 Recipes from the April Meeting While this recipe wasn t at the meeting-this is what I would have brought if I could have been there. This raw cake from the Unconventional Baker is to die for (just remember to eat only 1 slice). Sharon Layered Caramel Nougat Chocolate Cake Author: Unconventional Baker PREP TIME: 40 MINS COOK/CHILL TIME: 5 HOURS READY IN: 5 HOURS 40 MINS MAKES: 4-6 SMALL SERVINGS INGREDIENTS Base Layer: ½ cup cashews (or another nut) 2 tbsp maple syrup 1 soft medjool date, pitted 1 tbsp coconut oil 1 tbsp cocoa powder (I recommend using alkalized cocoa) Cashew Cream Layer: 5 tbsp cashew butter 3 tbsp warm water 2 tbsp maple syrup 2 tbsp coconut oil ⅛ tsp salt Nuts: 3 tbsp raw cashew pieces or roasted peanuts ¼ tsp salt Chocolate Ganache: 2 tbsp of caramel mixture above 4 tbsp cocoa powder 2 tbsp warm water 1 tbsp maple syrup Toppings: cacao nibs, extra nuts (I used peanuts) INSTRUCTIONS Process all crust ingredients in a food processor into a sticky crumbly mixture. Transfer into a lined small tupperware container (I used one that s 4.5 x4.5 ) or anything of a similar size. Press down into an even flat crust. Freeze while working on the next step. Make sure all further ingredients are at room temperature. Blend all cashew cream layer ingredients in a power blender until smooth. Transfer this mixture into the prepared pan over the crust and smooth out. Freeze for minutes. Blend all caramel layer ingredients into a smooth consistency in a power blender. Remove the pan from the freezer. Sprinkle the 3 tbsp nuts over the cashew cream layer. Leave about 2 tbsp of the caramel mixture in the blender, and spoon the rest evenly over the nuts in the pan. Freeze for minutes. Add all chocolate ganache ingredients to the 2 tbsp caramel layer already in the blender and blend until smooth. Spoon this mixture over the caramel layer in the pan. Smooth over the top. Sprinkle with desired toppings and then freeze for 5-6 hours or overnight to set. Remove from pan, trip edges, cut into slices and enjoy! Keep frozen until serving time, or thaw out lightly a few minutes first (this one gets messy to slice if too thawed out, so I recommend slicing and plating while frozen). Keep any leftovers frozen. Enjoy! Caramel Layer: ½ cup soft dates, pitted 2 tbsp warm water 2 tbsp coconut oil 1 tbsp maple syrup 1 tbsp carob powder

Tofu Chocolate Pie No one will guess the secret ingredient in this amazingly rich and creamy pie. In fact, you don t even have to tell them it s tofu until after they ve finished the very last crumb.

3 Tofu Chocolate Pie No one will guess the secret ingredient in this amazingly rich and creamy pie. In fact, you don t even have to tell them it s tofu until after they ve finished the very last crumb. 1 pastry for a nine-inch pie oz. pkgs silken firm tofu 1/4 cup honey 2 tsp vanilla extract 1/2 tsp almond extract 2 1/2 cups semisweet chocolate chips, melted Whipped cream and sliced fruit (optional) 6-8 Tbsp water Cauliflower 1 head cauliflower, large stalks removed, cut/torn into bite-sized pieces Sauce 1/4 cup red curry paste (ensure vegan friendly(thai True or Thai Kitchen are best) 2 tsp melted coconut oil 2-3 tsp maple syrup (to taste) Water to thin (2-3 Tbsp) 1 Roll out pastry dough to fit a 9-inch pie plate. Transfer pastry to pie plate. Trim pastry to 1/2- inch beyond edge of the pie plate; flute edges. Line unpricked crust with a double thickness of heavy-duty foil. Fill with dried beans, uncooked rice or pie weights. 2 Bake at 450 for 8 minutes. Remove foil and weights; bake 5-7 minutes longer or until golden brown. Cool on a wire rack. 3 In a blender or food processor, combine the tofu, honey, and extracts. Cover and process until smooth. Add melted chocolate; cover and process until blended. 4 Transfer to cooled pie shell. Cover and refrigerate for at least 2 hours. Garnish with whipped cream and strawberries if desired. Servings: 10 Yield: One 9 inch pie Spicy Red Curry Cauliflower Wings Amazing, spicy red curry cauliflower wings that are baked not fried and are gluten free, plantbased, and require just 9 ingredients. Batter 3/4 cup brown rice flour or chickpea flour 1/4 tsp sea salt 1/2 tsp curry powder 2 tsp tandoori masala spice (see note) 1/2 cup unsweetened plain plant-based milk (your choice) Green Chutney for serving 1 recipe 5-Minute Green Chutney (follows) 1 Preheat oven to 450 F (232 C) and line a baking sheet with parchment paper (important or the wings will stick). 2 Next, prepare the batter. Mix dry ingredients together, and then add plant-based milk and 6 Tbsp water to start. Stir with a whisk or fork until well combined. You want the batter to be thick but pourable so it can adhere to the cauliflower-too runny and it won t stick. Add only enough water until you reach the right consistency. Add more brown rice flour if it becomes too thin. 3 Once the oven is preheated, add the cauliflower to the batter to coat. Shake off any excess and place on baking sheet. Give each piece 1-inch of room to prevent soggyness. Depending on the size of your cauliflower this may require cooking on two baking sheets or two batches.

4 Bake for 25 minutes. In the meantime, prepare the sauce by whisking together the curry powder, coconut oil, and maple syrup. Add just a bit of water to thin so it has a glaze consistency.

4 4 Bake for 25 minutes. In the meantime, prepare the sauce by whisking together the curry powder, coconut oil, and maple syrup. Add just a bit of water to thin so it has a glaze consistency. 5 Once the cauliflower has finished baking, remove from the oven and dip/toss in the glaze 1-2 pieces at a time. Shake off any excess, then place back on baking sheet and bake for another minutes, or until browned on the edges and the glaze has caramelized. 6 While baking, prepare chutney (optional). 7 Let cauliflower cool slightly and then serve immediately. Best when fresh. The wings can be frozen (either at the glazed stage or the glazed and baked stage) and then reheated in a 350 oven until warmed through. Servings: 6 Recipe Type: Vegan Recipe Tips Tandoori Marsala blend can be purchased at Whole Foods or I have found it at Wegman s however, you can make your own Tandoori Marsala Blend by combining 3 Tbsp ground cumin, 2 Tbsp garlic powder, 2 Tbsp smoked paprika, 3 tsp ground ginger, 2 tsp ground coriander, 2 tsp ground cardamom. Multiply as needed. 5 Minute Green Chutney 1 bunch fresh cilantro (~3 ounces), stems mostly removed 3 cloves garlic, crushed Salt + pepper to taste (~ 1/4 tsp each) 1 large lime, juiced (or sub lemon) 1 Tbs sweetener (such as cane sugar, maple syrup, or honey if not vegan), plus more to taste Water to thin (1-2 Tbsp) OPTIONAL: 1-2 Tbsp ripe avocado for extra creaminess. Prepare chutney. Use a small food processor, mortar and pestle, or a spice grinder* to combine all ingredients until well blended and pureed. (A blender may work, depending on size - the smaller the better). Add only enough water to encourage blending. Taste and adjust seasonings, adding more garlic, salt, sweetener, or lime as desired. Black Bean Brownies Serve these delicious brownies and THEN tell everyone what s in them. No one ever guesses correctly. Black Bean Brownies 1 1/2 cups black beans (one 15-oz. can, drained and rinsed very well) 2 Tbsp cocoa powder 1/2 cup quick oats 1/4 tsp salt 1/2 cup pure maple syrup 1/4 cup coconut or vegetable oil (melt the coconut oil) 2 tsp pure vanilla extract 1/2 tsp baking powder 2/3 cup chocolate chips 1 Preheat oven to 350 F. combine all ingredients except chips in a good food processor, and blend until completely smooth. 2 Stir in the chips, then pour into a 8 x 9-inch pan. 3 Optional-pour additional chips over the surface of the batter. 4 Cook minutes, then let cool at least 10 minutes before trying to cut. If they still look a bit undercooked, you can place them in the refrigerator over night and they will magically firm up! Source: ChocolateCoveredKatie.com Servings: 9 Veggie Lasagna 4-6 garlic cloves, chopped 1 onion, diced 8 large button mushrooms, sliced 1/4 cup low-sodium veg. broth, for sautéing 10 oz. fresh spinach 1 t. Italian seasoning (see below) 6 1/4 cups marinara sauce (I used Wegman s Chunky Marinara) 12 lasagna noodles, uncooked (I used brown rice noodles to make this gluten free) 1 recipe vegan Ricotta Cheese (see below)

This recipe looks like a lot of work, but I think it is quicker than a traditional lasagna recipe, and it goes together pretty quickly. Italian Seasoning 1 t. dried oregano 1 t. dried basil 1 t.

5 This recipe looks like a lot of work, but I think it is quicker than a traditional lasagna recipe, and it goes together pretty quickly. Italian Seasoning 1 t. dried oregano 1 t. dried basil 1 t. dried rosemary 1 t. dried thyme 1 t. dried marjoram (I combine all these and store in an empty spice jar, then just take what I need for the lasagna recipe.) Vegan Ricotta Cheese Preheat oven to 375. Saute the garlic, onion and mushrooms in veg. broth until tender. Add spinach and cook until it wilts. Stir in Italian Seasoning and set aside. In a 9 x 13 casserole dish, assemble lasagna in this order: 1/2 cup marinara, 4 noodles, half the ricotta, half the spinach-mushroom mixture, 1 3/4 cup marinara, 4 noodles, remaining ricotta, remaining spinach-mushroom mixture, 1 3/4 cup marinara, 4 noodles, remaining marinara. Lasagna noodles are layered uncooked. Bake for minutes (I baked for 60, since brown rice pasta cooks faster than whole wheat). Let stand for minutes before serving, or serve the next day. 3 garlic cloves One 14-ounce block extra firm tofu, drained 1/4 cup nutritional yeast flakes 1/8 t. ground nutmeg 1/2 t. onion powder 1/8 t. cayenne pepper 1 T. lemon juice 1/2 t. salt 1/4 t. black pepper Place all ingredients in food processor. Blend until smooth and creamy. Store in refrigerator. Source: Paul Simpson From the Editor I missed the meeting this month because I was coming back from a trip to San Diego with my husband however, I completely support the decision made at the April meeting to spread the wealth by having various members help plan the programs and be responsible for the meetings. It has been my experience that 20% of any group is usually responsible for 80% of the work. Unfortunately, when there is little participation from the membership for the planning the programs become stale and we all suffer from lack of divergent ideas. We have wonderful participation therefore by encouraging more participation we will have better ideas. Better ideas encourage larger participation and we all benefit. Great ideas everyone! Sharon Bivins sbivins@discoverhealthyu.com Discover a Healthy You

COOKBOOK. Recipes brought to you by. Los Rios Community College District. Employees

COOKBOOK. Recipes brought to you by. Los Rios Community College District. Employees COOKBOOK Recipes brought to you by Los Rios Community College District Employees Fall 2014 APPETIZERS & DIPS Greek Nachos with Feta Ingredients 2 pounds tomatoes, seeded and finely chopped 1/2 small red