Veggie School

Kohlrabi-Pineapple Stir-Fry with Tofu

noreply@blogger.com (Cynthia Zirkwitz) — Tue, 06 Oct 2026 16:00:00 +0000

Vegan • Colourful • Sweet & Savory

• Serves 3 adults or a family of 4

Sweet pineapple, crisp kohlrabi, tofu and colorful vegetables come together in this easy vegan stir-fry, served with quinoa for a satisfying meal.

Ingredients

2 medium kohlrabi, peeled and chopped into small bite-size pieces
2 cups fresh pineapple chunks
1 medium onion, chopped
3 cloves garlic, minced
1 teaspoon fresh ginger, grated
1 red bell pepper, chopped
1 block firm or extra-firm tofu, pressed and diced
1 cup sliced shiitake mushrooms, optional
2 tablespoons coconut oil, divided
3 tablespoons soy sauce, plus more to taste
1/4 teaspoon salt, or to taste
Cooked quinoa, for serving
You might also enjoy VeggieSchool's learn-as-you-go recipe for Intuitive Veggie Stew for Two.

Directions

Prepare the tofu.
Pat the tofu as dry as possible and cut it into small cubes.
Brown the tofu.
Heat 1 tablespoon coconut oil in a large skillet or wok over medium-high heat. Add the tofu and cook for 6–8 minutes, turning occasionally, until lightly golden on several sides. Remove the tofu to a plate.
Cook the vegetables.
Add the remaining 1 tablespoon coconut oil to the skillet. Add the chopped kohlrabi and onion. Stir-fry for about 5 minutes.
Add the red bell pepper and optional shiitake mushrooms. Cook another 3–4 minutes, stirring often.
Add the flavour.
Stir in the garlic and grated ginger and cook for about 30–60 seconds, just until fragrant.
Bring it all together.
Return the tofu to the skillet. Add the pineapple and soy sauce. Stir gently and cook for another 3–4 minutes, until the pineapple is heated through and the kohlrabi is tender-crisp.
Taste and add a little more soy sauce or salt if needed.
Serve hot over cooked quinoa.

Little kitchen notes

Don't overcook the pineapple or kohlrabi. The nicest texture here is juicy pineapple, tender-crisp kohlrabi, and golden little pieces of tofu. If you like a little extra sauce, add 2–3 tablespoons of water along with the soy sauce and let everything bubble together for a minute.

Learn more about Kohlrabi HERE

Kohlrabi was my Dad's favorite novelty vegetable. I think we ever only grew a few. He liked to slice it up when it was a young veg, salt it and crunch away like you would eat chips. Kohlrabi is with a mild brassica with a mild, fresh cabbage-type flavor and fragrance. It is a good fresh salad choice, but it also adds a crispy texture to stirfries, vegetable stews, and casseroles.

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🥤 Recipe and photos © 2026 Cynthia Zirkwitz | Veggie School
Please share the link, not the full recipe — thanks for supporting independent food writers!
Find more quick, healthy vegan recipes and potluck ideas at Veggie School

Intuitive Veggie Stew for Two

noreply@blogger.com (Cynthia Zirkwitz) — Tue, 29 Sep 2026 14:00:00 +0000

Intuitive Veggie Stew for Two

Learning to Cook by Taste, Instinct—and What You Have on Hand

Intuitive cooking means learning to make food without feeling that you must follow a recipe exactly. You use what you have, think about which ingredients and flavours might work together, and adjust as you cook. It isn't really “cooking without knowledge.” In fact, the more you cook and taste, the more intuitive you become. This simple vegetable stew is a good place to begin because there is no single correct list of ingredients. You are building your own stew.

Start by Looking in Your Kitchen

Before you begin, open the refrigerator, look in the pantry, and see what needs to be used.

For a stew for two, choose a little from several of these categories. You don't need something from every category.

1. Choose a Vegan Protein

Pick one, or combine two:

1 cup cooked chickpeas
1 cup cooked kidney beans
1 cup cooked black beans
1 cup cooked white beans
1 cup cooked lentils
1 cup cooked green or brown lentils
1 cup cubed firm tofu
1 cup cubed tempeh
1 cup vegan meat substitute, if desired

Canned beans are perfectly fine. Drain and rinse them before adding.

2. Choose Some Root Vegetables

Root vegetables give the stew body and a satisfying, hearty quality.

Try:

potato
sweet potato
carrot
parsnip
turnip
rutabaga
beet
winter squash

For two people, about 1 1/2 to 2 cups of diced root vegetables is a good starting point.

3. Add Some Softer or “Watery” Vegetables

These cook more quickly, so they generally go in later.

Possibilities include:

zucchini
summer squash
mushrooms
tomatoes
bell peppers
celery
frozen peas
corn

About 1 to 1 1/2 cups is plenty.

4. Don't Forget the Greens

Greens can turn an ordinary stew into a very nourishing-looking meal.

Try:

kale
spinach
Swiss chard
collard greens
bok choy
cabbage
beet greens
frozen chopped spinach

Tender greens such as spinach can be stirred in near the end. Tougher greens such as kale or collards need more cooking time.

5. Add a Grain or Noodles—If You Like

Your stew can stand alone, or you can make it more substantial with:

cooked rice
barley
quinoa
farro
small pasta
broken spaghetti
rice noodles
soba noodles

You can also serve the finished stew over a cooked grain rather than putting the grain into the pot.

Now Think About Flavour

This is where intuitive cooking really begins.

Ask yourself:

What kind of stew sounds good to me today?

For a Mediterranean direction:

Garlic + onion + oregano + basil + rosemary + lemon

For a smoky stew:

Garlic + onion + smoked paprika + cumin + tomatoes

For a curry-style stew:

Garlic + onion + curry powder + ginger + turmeric

For a warming herb stew:

Garlic + onion + thyme + rosemary + bay leaf

For something bright and fresh:

Garlic + herbs + lemon + a little chili or red pepper

You don't need a special combination. Choose the flavours you enjoy.

Let's Build the Stew

For two generous servings, begin with approximately:

1 tablespoon olive oil
1/2 medium onion, chopped
1–2 cloves garlic, minced
1 1/2–2 cups diced root vegetables
1–1 1/2 cups softer vegetables
1 cup vegan protein
2–3 cups vegetable broth or water, as needed
1–2 cups greens
herbs and spices of your choice
salt and pepper to taste
lemon juice or another finishing ingredient, if desired

These aren't rules. They are simply a starting frame.

Step 1: Begin With the Aromatics

Heat the olive oil in a medium pot.

Add the onion and cook for about 3–5 minutes, until it begins to soften.

Add the garlic and cook for another 30–60 seconds.

Now add your dried herbs and spices.

A good starting point is:

1 teaspoon of a main spice such as smoked paprika, curry powder or cumin
1/2 teaspoon of an herb such as oregano or thyme

If you're uncertain, start with less. You can always add more later.

This is also a good time to add a small amount of salt—perhaps 1/4 teaspoon to begin with.

Step 2: Add the Vegetables That Need the Most Cooking

Add your diced potatoes, carrots, sweet potatoes, parsnips or other firm vegetables.

Stir them around with the onions and spices for a minute or two.

If you have tomato paste, this is a good time to add 1 tablespoon and stir it into the vegetables. It adds colour and depth.

Then add enough vegetable broth or water to come about halfway to two-thirds of the way up the vegetables.

You are making a stew, not soup, so don't drown everything.

Bring it to a gentle boil, then reduce the heat and cover.

Simmer for about 10–15 minutes, depending on the size of your vegetable pieces.

Step 3: Add the Quicker-Cooking Vegetables

Once the root vegetables are beginning to soften, add your zucchini, mushrooms, bell pepper, tomatoes, peas or other softer vegetables.

Add your cooked beans or lentils now, too.

If the pot looks dry, add another 1/2 cup broth or water.

Continue cooking until the vegetables are tender but not falling apart.

Taste.

This is the important part.

Ask Your Stew What It Needs

Does it taste...

Flat?
Try a little more salt.

Too heavy?
Try lemon juice.

Bland?
Try more garlic, herbs or spices.

Too spicy?
Add more vegetables or broth, or something creamy such as a little unsweetened plant milk or coconut milk.

Too watery?
Simmer uncovered for a few minutes.

Not savoury enough?
Try a little more salt, a spoonful of tomato paste, nutritional yeast, or a small splash of soy sauce or tamari.

There is no magic answer.

Taste, think, adjust.

That is intuitive cooking.

Step 4: Add the Greens

Stir in your greens toward the end.

Spinach may need only a minute or two.

Chopped kale, collards or other sturdy greens may need 5–10 minutes.

If you're using cooked grains or noodles, stir them in during the final few minutes—or put them into the bowls and spoon the hot stew over them.

Three Ways to Cook Your Intuitive Stew

The Stovetop Method

This is the easiest method for learning because you can see, smell and taste everything as it cooks.

Sauté the onion and garlic in oil. Add the spices, then the firm vegetables and enough broth to partially cover them. Simmer until they begin to soften. Add the quicker vegetables and protein. Finish with greens and your final seasonings.

This is probably the best method when you're learning to trust your cooking instincts.

The Roasted-Vegetable Method

Want deeper flavour?

Dice your potatoes, carrots, sweet potatoes, squash or other firm vegetables and toss them with a little olive oil and your chosen herbs and spices.

Roast at 425°F (220°C) until browned and tender.

Meanwhile, make a simple stew base on the stovetop with onion, garlic, tomatoes and vegetable broth.

Add the roasted vegetables, vegan protein and greens to the pot near the end.

Roasting gives the vegetables a completely different character. This is a wonderful example of how the cooking method itself becomes part of your recipe.

The Instant Pot Method

The Instant Pot can also make an intuitive stew, but you must reduce the amount of liquid because pressure cooking cooks with much less evaporation.

1. Sauté first

Press Sauté and add the oil, onion and garlic.

Cook for several minutes.

Add your spices and stir for about 30 seconds.

2. Add the vegetables

Add firm vegetables such as potatoes, carrots, sweet potatoes and celery.

Add your beans or lentils if they are already cooked.

Pour in approximately 1 1/2 cups vegetable broth for a stew for two.

Scrape the bottom of the pot well so nothing is stuck there.

3. Pressure cook

Secure the lid and cook on High Pressure for about 3 minutes for small pieces of potato and other fairly tender vegetables.

Allow about 5 minutes of natural release, then carefully release the remaining pressure according to your Instant Pot instructions.

If your vegetables are larger or particularly firm, they may need a little more cooking time.

4. Finish intuitively

Open the pot and add zucchini, spinach, other tender greens, peas or cooked noodles as appropriate.

Use the Sauté function for a few minutes if needed.

Now taste.

Add salt, pepper, lemon juice, herbs, spices or a little more broth until the stew tastes right to you.

And Now It Becomes YOUR Stew

The beauty of intuitive cooking is that the same basic method can produce dozens of completely different meals.

One night you might make:

Potato + carrot + chickpeas + kale + smoked paprika + tomato

Another night:

Sweet potato + black beans + corn + zucchini + cumin + chili + lime

Or:

Potato + white beans + mushrooms + spinach + rosemary + garlic + lemon

None of these is the recipe.

They are possibilities.

And next time you make one, you might change something again.

Perhaps you didn't have zucchini. Perhaps you remembered that your mother always added celery. Perhaps you suddenly thought that lemon would be wonderful with the rosemary. Perhaps you tasted the finished stew and decided it needed more garlic.

That's how recipes evolve.

Someone makes a substitution.

Someone experiments.

Someone remembers what their family used to do.

Someone opens the refrigerator and thinks, I wonder if this would work...

And eventually, what began as an experiment can become a family favourite—and someday, perhaps, someone else's “traditional recipe.”

Your Intuitive Cooking Challenge

Next time you make a vegetable stew, don't start with a recipe.

Start with what you have.

Choose:

1 protein + 2–4 vegetables + 1 flavour direction + a cooking method.

Then cook.

Taste.

Adjust.

And give your creation a name.

You may be surprised at what you can make when you stop asking, “What does the recipe say?” and start asking, “What does this need?”

If you found the above article helpful, you might also enjoy these other following VeggieSchool articles:

💚100 Ways To Thicken Veggie Soups or Stews

💚Easy Meal Planning Using A.I.

💚💚💚💚Thanks to our granddaughter Angelika Devara for inspiring this post. Like all innovative creators, she is looking for quick but delicious ways to be nourished so she can get on to what she most enjoys doing in her life💚💚💚💚

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Mediterranean and Asian-inspired 5-Day Jar Salads

noreply@blogger.com (Cynthia Zirkwitz) — Sun, 13 Sep 2026 18:25:47 +0000

TWO MAKE-AHEAD JAR SALADS

Healthy • Vegan • Gluten-Free • Student-Friendly

When university days get busy, it is awfully tempting to grab whatever food is quickest. These make-ahead salads offer another option: prepare five jars at once, keep them refrigerated, and you have a nourishing lunch ready to grab and go.

The secret to keeping jar salads fresh-tasting is how you layer them. The dressing goes on the bottom, followed by sturdy ingredients that can sit in the dressing without becoming soggy. Tender greens go right at the top.

Makes: 5 salads in 1-quart (1-L) jars

MEDITERRANEAN CHICKPEA & QUINOA JARS

Mediterranean, Chickpea, and Quinoa Jars

Fresh, colourful and satisfying, this salad combines chickpeas, quinoa and crisp vegetables with a bright lemon-garlic dressing. It makes a particularly good packed lunch because the sturdy ingredients hold up well in the refrigerator.

FOR THE SALAD

1 cup (250 mL) cooked quinoa, cooled
1 can (15 oz/425 g) chickpeas, drained and rinsed
1 large cucumber, diced
1 red bell pepper, diced
2 cups (500 mL) cherry tomatoes, halved
1/2 red onion, finely chopped
1/2 cup (125 mL) Kalamata olives, sliced — optional
1 cup (250 mL) fresh parsley, chopped
5 cups (1.25 L) baby spinach or chopped romaine

LEMON-GARLIC DRESSING

1/2 cup (120 mL) extra-virgin olive oil
1/4 cup (60 mL) fresh lemon juice
2 cloves garlic, minced
1 tablespoon (15 mL) Dijon mustard
1 teaspoon (5 mL) dried oregano
1/2 teaspoon (2 mL) salt
1/4 teaspoon (1 mL) black pepper, optional

MAKE THE DRESSING

Whisk all the dressing ingredients together in a small bowl, or put them into a small jar with a tight-fitting lid and shake well.

ASSEMBLE THE FIVE JARS

Divide the ingredients among five clean 1-quart (1-L) jars in this order:

1. Dressing
Put about 2 tablespoons (30 mL) dressing into the bottom of each jar.

2. Chickpeas
Divide the chickpeas among the five jars.

3. Quinoa
Add the cooled cooked quinoa.

4. Vegetables
Add cucumber, red bell pepper and cherry tomatoes.

5. Onion and olives
Add the red onion and olives, if using.

6. Parsley
Sprinkle chopped parsley over the vegetables.

7. Greens
Fill the remaining space with baby spinach or chopped romaine.

Do not pack the greens down tightly. Leave a little room so the salad can be shaken or tipped into a bowl.

TO STORE

Put the lids on tightly and refrigerate at 1–4°C (34–40°F).

For the best texture and freshness, enjoy within 4–5 days.

When ready to eat, shake the jar gently to distribute the dressing, or turn the contents into a bowl and toss.

STUDENT TIP

Cook a batch of quinoa while you are doing something else in the kitchen. Once it has cooled, it can be divided among the jars in just a few minutes.

For extra protein, you can add a little more chickpea, edamame or cubed baked tofu.

ASIAN-INSPIRED CRUNCH JARS

Asian-inspired Crunch Jars

This colourful salad is full of crunchy vegetables, plant protein and fibre. Cabbage, carrots and broccoli are especially good choices for make-ahead salads because they remain crisp in the refrigerator.

The ginger-lime dressing gives the salad a fresh, slightly sweet-and-tangy flavour.

FOR THE SALAD

1 cup (250 mL) cooked brown rice or quinoa, cooled
1 can (15 oz/425 g) chickpeas, drained and rinsed
OR 1 1/2 cups (375 mL) shelled edamame
2 cups (500 mL) shredded carrots
2 cups (500 mL) finely shredded red cabbage
1 red bell pepper, thinly sliced
2 cups (500 mL) small broccoli florets
4 green onions, chopped
5 cups (1.25 L) baby spinach or finely shredded cabbage

GINGER-LIME DRESSING

1/4 cup (60 mL) sesame oil
1/4 cup (60 mL) fresh lime juice
2 tablespoons (30 mL) low-sodium soy sauce or gluten-free tamari
1 tablespoon (15 mL) maple syrup
1 tablespoon (15 mL) fresh ginger, finely grated
2 cloves garlic, minced
1/4 teaspoon (1 mL) salt
1/4 teaspoon (1 mL) black pepper, optional

MAKE THE DRESSING

Whisk all the dressing ingredients together in a small bowl, or shake them together in a small jar with a tight-fitting lid.

ASSEMBLE THE FIVE JARS

Divide the ingredients among five clean 1-quart (1-L) jars in this order:

1. Dressing
Put about 2 tablespoons (30 mL) dressing into the bottom of each jar.

2. Chickpeas or edamame
Divide the chickpeas or edamame among the jars.

3. Carrots
Add the shredded carrots.

4. Red cabbage
Add the shredded cabbage.

5. Bell pepper and broccoli
Add the sliced red pepper and broccoli florets.

6. Green onions
Sprinkle the chopped green onions over the vegetables.

7. Brown rice or quinoa
Add the cooled cooked grain.

8. Greens
Finish with baby spinach or finely shredded cabbage.

TO STORE

Put the lids on tightly and refrigerate at 1–4°C (34–40°F).

For the best texture and freshness, enjoy within 4–5 days.

Shake gently before eating, or empty the jar into a bowl and toss.

STUDENT TIP

This salad is very forgiving. You can substitute vegetables you already have in the refrigerator—snow peas, cucumber, radishes, snap peas or finely chopped broccoli stems all work nicely.

If you like a little heat, a small amount of chili sauce can be added to the dressing.

A SIMPLE 7-JAR-SALAD FORMULA

Once you understand the layering trick, you don't really need a special recipe every time.

BOTTOM: dressing
↓
PROTEIN: chickpeas, beans, lentils or edamame
↓
STURDY VEGETABLES: carrots, cabbage, broccoli, peppers, cucumber
↓
GRAIN: quinoa, brown rice, barley or another cooked grain
↓
TOPPINGS: herbs, seeds, olives, etc.
↓
GREENS: spinach, lettuce or other delicate greens

The basic rule is simple: keep the wettest and heaviest ingredients at the bottom and the tender greens at the top.

That little bit of planning can turn five minutes of lunch preparation into five ready-to-go university or work lunches.

If you enjoyed these recipes you can apply your own favorite salads and/or salad ingredients using the same principes as above: layer the vegetables as shown, with the dressing on the bottom and the delicate greens dry on the top. Here are some salads that might be made into jar salads on Veggie School site (or maybe just eaten asa regular family salad 😈:

Lemon-Poppy Seed Salad with Creamy Cashew Dressing

Wild Blueberry-Walnut-Spinach Salad

Wild Blueberry-Cucumberr-Summer Bowl

Wild Blueberry-Carrot Slaw

Mediterrranean Chickpea-Olive Salad

Tropical Church Basement Fruit Salad

Fresh Pineapple Quinoa Salad with Lime-Mint Dressing

Millet-Tabouli Salad

Easy Meal Planning with A.I.

Potato and Chive Salad with Lemon Dressing

Saskatoon Berry Ensalata with Apples

Thai Quinoa Salad

The Haystack Salad

The Hawaiian Haystack Salad

Tabolleh with Chickn Crumbles

2 nice Tomato Dressing Recipes

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Mediterranean Garden Zucchini Casserole

noreply@blogger.com (Cynthia Zirkwitz) — Tue, 08 Sep 2026 15:00:00 +0000

Vegan • Creamy • Garlic & Herb • Makes a generous long-pan casserole

Vegetables

1 large zucchini, peeled if the skin is tough, halved lengthwise and sliced about ¼-inch thick
(If it is extremely large and seedy, scoop out the soft seed center first.)
2 medium sweet potatoes, peeled and cut into small cubes
2 carrots, thinly sliced
1 fresh red bell pepper, sliced or chopped
4–6 fresh chard leaves, stems removed and leaves chopped
½ small onion, thinly sliced
2–3 cloves fresh garlic, minced
6–8 mini tomatoes, halved, for dotting over the top
1–2 tablespoons extra-virgin olive oil

Mediterranean herb mixture

1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried oregano
½ teaspoon dried marjoram
¼ teaspoon dried sage
1 tablespoon fresh rosemary, finely chopped
2 tablespoons fresh basil, chopped
¾ teaspoon salt, or to taste
½ teaspoon freshly ground black pepper

Rich Cashew Sauce

1½ cups raw cashews, soaked in hot water for 20–30 minutes and drained
1½ cups water or unsweetened plant milk
2 cloves fresh garlic
1 tablespoon extra-virgin olive oil
1 tablespoon lemon juice
1 tablespoon nutritional yeast
¾ teaspoon salt
¼ teaspoon black pepper
½ teaspoon garlic powder
½ teaspoon onion powder

For an especially rich sauce: use 1¼ cups liquid rather than 1½ cups. You want it pourable but quite thick, almost like a creamy Alfredo sauce.

Alternative #1: Make Walnut Sauce: Swap in raw, shelled walnuts for the cashews. Soak as you with the cashews (30 minutes) and use the same ingredients and directions to make the walnut sauce. Cashews and walnuts may both improve heart health by lowering blood pressure and triglycerides. Walnuts benefit brain health with high levels of omega-3 fatty acids. Cashews are higher in protein and lower in fats so could be seen as a better nut as per weight management.

You have an allergy to nuts? Thanks to a reader who asked, here is a simple, nut-free Hollandaise Sauce you can make instead (vegan-- no dairy or eggs)":

Alternative #2: Simple Nut-Free Vegan Hollandaise-Style Sauce

Ingredients for Hollandaise-Style Sauce:

1 cup unsweetened plain plant milk (soy or oat work well)
2 tablespoons cornstarch
1 tablespoon nutritional yeast
1 tablespoon vegan butter or extra-virgin olive oil
1 tablespoon fresh lemon juice
1/2 teaspoon garlic powder
1/4 teaspoon onion powder
1/2 teaspoon salt, or to taste
1/4 teaspoon turmeric, optional, for a lovely Hollandaise-yellow color
A little black pepper

Directions for Hallandaise-Style Sauce:

In a small saucepan, whisk the plant milk and cornstarch together until completely smooth.
Whisk in the nutritional yeast, garlic powder, onion powder, salt, and optional turmeric.
Place over medium-low heat, stirring constantly.
Within a few minutes, the mixture will thicken into a smooth, creamy sauce.
Remove from the heat and whisk in the vegan butter or olive oil.
Stir in the lemon juice last. Taste and add a little more lemon or salt if desired.

For your casserole

I would use the sauce in exactly the same place as the cashew sauce:

Pour the warm Hollandaise-style sauce evenly over the assembled vegetables before baking.

Because this sauce is thickened with cornstarch rather than nuts, it should hold together nicely while baking. I would use about 1 1/4 cups plant milk if you want a particularly rich, spoonable sauce, or the full 1 1/2 cups for a somewhat more pourable coating.

One small change I'd make to your recipe: since the Hollandaise has a lovely lemony flavor, I'd leave the optional lemon juice at the end of the casserole, rather than adding it automatically. The sauce itself should provide enough brightness.

If you do opt for the Hollandaise-style sauce, you won't need to add any other lemon juice at the end of the baking-- the lemon in this saucy alternative contains lemon and is "bright enough"! 🌿🍋

Last Note re Nut Substitutes here:: You can also substitue cooked white beans that you have whirled up in the blender. Follow the rest of the recipe as is.

Mediterranean Garden Casserole Directions

1. Prepare the vegetables

Preheat oven to 400°F (200°C).

Place the sweet potato cubes and sliced carrots in a large bowl. Toss with about 1 tablespoon olive oil, a little salt and pepper, and a sprinkle of the dried herbs.

Spread on a baking sheet and roast for about 15 minutes.

Meanwhile, slice your giant zucchini.

A tip for a huge zucchini: If the flesh around the seeds is very soft or spongy, remove that center. You can save the firmer zucchini flesh for another recipe.

2. Make the cashew sauce

Put the soaked cashews, water or plant milk, garlic, olive oil, lemon juice, nutritional yeast, salt, pepper, garlic powder and onion powder into a high-speed blender.

Blend until very smooth and creamy.

Taste and adjust the salt, pepper or lemon juice. Set aside.

3. Sauté the flavor base

Heat a large skillet over medium heat.

Add a little olive oil, then add:

sliced onion
minced fresh garlic
red bell pepper
chopped chard

Cook for about 4–5 minutes, just until the vegetables begin to soften.

Add the fresh rosemary, basil, oregano, marjoram and sage. Stir for another minute.

4. Assemble

Lightly oil a long 9 × 13-inch baking dish (or a similar large casserole dish).

Arrange about half of the zucchini slices across the bottom.

Sprinkle with some of the herb mixture, salt and pepper.

Add the roasted sweet potatoes and carrots, followed by the sautéed pepper, onion and chard mixture.

Cover with the remaining zucchini.

Pour the rich cashew sauce evenly over everything. Use the back of a spoon to spread it into the vegetables.

Finally, scatter the halved mini tomatoes over the top like little red jewels. 🍅

Drizzle very lightly with olive oil and sprinkle with a little more black pepper and fresh basil.

5. Bake

Cover loosely with foil and bake at 375°F (190°C) for 30 minutes.

Remove the foil and bake another 20–25 minutes, until the zucchini is tender and the cashew sauce is bubbling and beginning to turn golden.

Let it stand for 10–15 minutes before serving. This gives the sauce time to thicken.

🌿 A little Veggie School secret

Because you're working with a large zucchini, I would resist putting it in completely raw and in very thick slices. Large zucchini can release a surprising amount of water. The brief roasting of the sweet potatoes and carrots also means that everything finishes cooking at approximately the same time.

And I think the combination of rosemary + basil + oregano + marjoram + just a touch of sage will give this a wonderfully old-fashioned Mediterranean garden flavor without any one herb overpowering the others.

Optional finishing touch: When it comes out of the oven, sprinkle the casserole with a little more fresh chopped basil and a few drops of fresh lemon juice. That should really brighten the rich cashew sauce. 🌱

If you like this casserole (and what is NOT to like? lol), perhaps you would like an additional 7 other vegan, plant-based casseroles that you can take to potlucks or serve at home. Easy-to follow ebook format. No ads.

Check out the 7 Heavenly Casseroles HERE.

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3 Do-It-Yourself Ramen Bowls

noreply@blogger.com (Cynthia Zirkwitz) — Tue, 18 Aug 2026 15:30:00 +0000

Three tasty ramen bowls featuring tofu, shiitake mushrooms, garden vegetables and flavorful miso-ginger, spicy garlic-sesame and ginger-soy broths-- Above, Recipe #3: Ginger-Soy Ramen with Tofu , Shtaki Mushrooms and Garden Veg..

Our granddaughter Angelika spent seven days of her precious summer vacay with us before going home to prepare for her second year of a Business program at the University of Alberta. We had fun visiting with her and, of course, feeding her. Asked what she would like for her second-last evening with us, she requested a Ramen noodle bowl.

Because we originally thought we would eat out every night, we checked out our local ramen noodle restaurant but thought that we could likely put together an equally delicious meal using fresh veggies from our own garden and some stuff in the fridge-- shitake mushrooms and tofu-- that is begging to be in the Ramen bowls. Also, we have neighbors on two sides of our yard with chickens, so she could even round out her bowl with some fresh eggs...(we are vegan, she is not).😌

We decided to make the three bowls distinctly different in flavor so they give Angelika and our Veggie School readers some real choices: miso-ginger, spicy garlic-sesame, and ginger-soy garden vegetable. The first contains the hard-boiled egg; the other two are completely vegan.

1. Savory Shiitake–Miso Ramen with Egg

A rich, comforting ramen bowl with shiitake mushrooms, tofu, garden greens and a hard-boiled egg.

Serves 2

Ingredients

🐤2 packages ramen noodles, seasoning packets discarded

🐤1 cup shiitake mushrooms, sliced

🐤1 cup firm tofu, cut into small cubes

🐤1 medium zucchini, thinly sliced

🐤1 red bell pepper, thinly sliced

🐤1 cup small cherry tomatoes, halved

🐤1 cup chopped bok choy or chard

🐤2 green onions, sliced

🐤1 hard-boiled egg, halved

🐤2 teaspoons sesame oil

🐤Sesame seeds, for garnish

Miso-Ginger Broth

🥄4 cups vegetable broth

🥄2 tablespoons white or yellow miso paste

🥄1 tablespoon soy sauce or tamari

🥄1 teaspoon freshly grated ginger

🥄1–2 cloves garlic, minced

🥄1 teaspoon rice vinegar

🥄½ teaspoon toasted sesame oil

🥄Pinch of chili flakes, optional

Direction

1. Cook the noodles according to the package directions. Drain and set aside.

2, In a large saucepan, combine the vegetable broth, ginger, garlic, soy sauce and rice vinegar. Bring to a gentle simmer.

3, Whisk the miso with a little of the hot broth in a small bowl until smooth, then stir it back into the saucepan. Don't boil the miso broth, as gentle heating preserves more of its delicate flavor.

4, Meanwhile, heat the sesame oil in a skillet. Add the tofu and cook until lightly golden. Add the shiitakes and cook for 2–3 minutes.

5, Add the zucchini and red pepper and cook until just tender. Stir in the tomatoes and bok choy or chard and cook for another minute or two, just until the greens wilt.

6. Divide the noodles between two large bowls. Ladle the hot miso broth over them.

7. Arrange the tofu and vegetables on top. Add half a hard-boiled egg to each bowl.

8. Finish with green onions and sesame seeds.

Flavor tip: A tiny drizzle of toasted sesame oil at the table makes this bowl especially fragrant. For someone who likes a little heat, add chili crisp or chili-garlic sauce.

2. Spicy Garlic-Sesame Ramen with Garden Vegetables

Bold, garlicky and slightly spicy, with crispy tofu, shiitakes, zucchini, green beans and fresh greens.

Serves 2

Ingredients

🧄2 packages ramen noodles, seasoning packets discarded

🧄1 cup shiitake mushrooms, sliced

🧄1 cup firm tofu, cut into small cubes

🧄1 medium zucchini, sliced

🧄1 red bell pepper, thinly sliced

🧄½–1 cup green beans, trimmed and cut into bite-sized pieces

🧄1 cup chopped chard or bok choy

🧄½ cup cherry tomatoes, halved

🧄2 green onions, sliced

🧄1 tablespoon sesame oil

Spicy Garlic-Sesame Sauce

🥄2 tablespoons soy sauce or tamari

🥄1 tablespoon tahini or Chinese sesame paste

🥄1 tablespoon rice vinegar

🥄1 tablespoon maple syrup

🥄1–2 teaspoons chili-garlic sauce or sriracha, to taste

🥄1 large clove garlic, minced

🥄½ teaspoon grated fresh ginger

🥄½ cup warm vegetable broth

🥄1 teaspoon toasted sesame oil

Directions

1. Cook the ramen noodles according to package directions. Drain well.

2. Whisk together the soy sauce, tahini, rice vinegar, maple syrup, chili-garlic sauce, garlic, ginger and warm vegetable broth. Stir in the sesame oil.

3. Heat the sesame oil in a large skillet or wok. Add the tofu and cook until golden on several sides.

4. Add the shiitakes and cook until beginning to soften.

5. Add the green beans, zucchini and red pepper. Stir-fry for 3–4 minutes, keeping the vegetables slightly crisp.

6. Add the chard or bok choy and tomatoes and cook for another 1–2 minutes.

7. Add the cooked noodles and pour the sauce over everything. Toss gently until the noodles and vegetables are coated and heated through.

8. Divide between two bowls and sprinkle generously with green onions and sesame seeds.

Flavor tip: This one is particularly good with a squeeze of lime juice just before serving. If your granddaughter likes heat, put the chili-garlic sauce on the table so she can add more herself.

Make it less spicy: Simply leave out the chili sauce. The garlic, ginger, sesame and soy still make a very flavorful bowl.

3. Ginger-Soy Ramen with Tofu & Garden Veggies

A lighter, fresh-tasting ramen bowl that lets the vegetables—and those beautiful garden greens—shine.

Serves 2

Ingredients

𜱤2 packages ramen noodles, seasoning packets discarded

𜱤 1 cup shiitake mushrooms, sliced

𜱤1 cup firm tofu, cubed

𜱤1 1 medium zucchini, thinly sliced

𜱤1 1 red bell pepper, thinly sliced

𜱤 ½–1 cup fresh green beans, trimmed

𜱤 1 cup chopped chard or bok choy

𜱤 ½ cup cherry tomatoes, halved

𜱤 2 green onions, sliced

1𜱤 1 tablespoon sesame oil

Ginger-Soy Broth

🥄4 cups vegetable broth

🥄3 tablespoons soy sauce or tamari

🥄1 tablespoon freshly grated ginger

🥄1 clove garlic, minced

🥄1 teaspoon rice vinegar

🥄1 teaspoon maple syrup

🥄½ teaspoon toasted sesame oil

🥄Pinch of black pepper

Optional: a few drops of lime juice

Directions

1, Cook the ramen noodles according to package directions. Drain and set aside.

2. Combine the vegetable broth, soy sauce, ginger, garlic, rice vinegar, maple syrup and black pepper in a saucepan. Bring to a gentle simmer and cook for about 5 minutes.

3. Meanwhile, heat sesame oil in a skillet. Add the tofu and cook until golden.

4. Add the shiitake mushrooms and green beans. Cook for 2–3 minutes.

5. Add the zucchini and red pepper and continue cooking until the vegetables are tender-crisp.

6. Stir in the chard or bok choy and tomatoes and cook just until the greens wilt.

7. Divide the noodles between two bowls. Pour the hot ginger-soy broth over them.

8. Spoon the tofu and vegetables over the noodles. Sprinkle with green onions.

9. Add a few drops of lime juice and toasted sesame oil if desired.

Flavor tip: This is the bowl I'd choose if you want the freshest garden flavor. The chard, green beans, zucchini and tomatoes don't need a heavy sauce; the ginger-soy broth gives them plenty of character.

A little Veggie School ramen wisdom

📖The beauty of these bowls is that the vegetables don't all have to appear in every recipe. That's actually what makes ramen so much fun.

📖Shiitake mushrooms: Bring deep, savory umami. Sautéing them first makes them especially flavorful.

📖Tofu: Cubes are wonderful pan-fried until golden before adding them to the bowl.

📖Zucchini: Add near the end so it remains slightly firm rather than becoming mushy.

📖Red bellpepper: Adds sweetness, color and crunch.

📖Cherry tomatoes: Add them right at the end. They become warm and juicy without completely falling apart.

📖Chard: Your garden chard would be lovely in ramen. Chop the stems fairly small and add them before the leaves.

📖Bok choy: Add the stems first and the leafy portions last.

📖Green beans: They add a surprisingly nice crunch and work particularly well with spicy garlic or ginger-soy flavors.

📖Hard-boiled egg: Wonderful with miso ramen. If you want a vegan bowl, simply leave it out.

Sauces and flavor boosters to keep on the table

A little "ramen condiment bar" would make supper fun:

Soy sauce or tamari • toasted sesame oil • chili-garlic sauce • sriracha • chili crisp • rice vinegar • lime wedges • sesame seeds • sliced green onions

And one important little trick: don't cook the noodles in the broth for very long. They can absorb a surprising amount of broth and become soft. Cooking them separately and assembling the bowls at the end gives you much better texture.

To keep cooked ramen noodles from sticking together while set aside, you can use a few quick techniques:

Rinse with Cold Water: Right after draining, rinse the noodles under cold running water. This washes away excess surface starches that cause sticking and stops the cooking process so they don't get soggy.
Toss with Oil: Add a small splash of neutral oil or sesame oil (about a teaspoon) to the drained noodles and toss thoroughly. The oil creates a protective barrier around each strand to keep them separated (plus, sesame oil adds extra flavor).
Shake Off Excess Water: Ensure the noodles are drained well before oiling/rinsing so they don't get waterlogged.
Reheat with Hot Broth: Don't worry if the noodles are cold when you're ready to serve—pouring your boiling hot ramen broth directly over them in the bowl will warm them right back up instantly.

If you, dear reader, are deciding which of the above to feed your teen grandchild, I'd vote for #1 if your grandie wants something cozy after finishing a project👅 or a singing class, #2 if s[he's hungry and likes spicy food, and #3 if you want to showcase the vegetables from your garden. 🌱

👅our granddaughter is a youtuber and an arty, insightful, Christian mentor to younger youtubers interested in having a happy, successful experience in their life from their current year in school and forward. You can refer them to Angellika's youtube channel HERE.

Adults and teenagers are both interested in these particular Veggie School snack articles: Reclaiming Popcorn as a Saturday Night Snack (with 10 vegan, spicy, herby popcorn topper recipes). Also, 25 Toppings for a Baked Potato Bar.

Please share the link, not the full recipe — thanks for supporting independent food writers!
Find more quick, healthy vegan recipes and potluck ideas at Veggie School.

On Facebook, follow Organic Granny Veggie Recipes and get notified of great recipes and articles as they are published.

Millet-Coconut Plum Cake-- Vegan and Gluten-Free

noreply@blogger.com (Cynthia Zirkwitz) — Tue, 21 Jul 2026 16:00:00 +0000

This past weekend, my husband visited a Seventh-day Adventist Church a about an hour's drive from where we live. He came home with a bag of beautiful yellow plums that a Church member was generously handing out to whoever was receptive to her offer.

Dry Cake Ingredients:

▢1 ½ cups (150 g) millet flour (gluten-free - i grind up my own in

the vitamix.)

▢¾ heaped (100 g) cup unsweetened coconut shreds

▢½ cup (100 g) granulated coconut sugar (or personal choice)

▢1 ½ tsp baking powder

▢½ tsp baking soda

▢1 ½–2 tsp cinnamon

▢⅓ tsp salt

Wet Cake Ingredients:

▢⅔ cup (160 ml) plant-based milk (I used soy milk)

▢1 small (80 g) ripe mashed banana

▢1 tbsp lemon juice

▢1 tsp vanilla extract

Cake Topping Ingredients:

▢8-10 sliced & pitted small yellow plums (large egg-size)

▢1 tbsp maple syrup

▢ 1 tbsp coconut sugar

Instructions

1. Preheat oven to 360 degrees Fahrenheit (180 degrees Celsius).

2. Line the bottom of an 8X8 inch cake pan with parchment paper

3. Wash, deseed and slice the plums.

4.Combine all dry ingredients in a big bowl. Whisk out any lumps.

5. Mash banana and whisk together wet ingredients in a different bowl.

6. Pour the wet ingredients into the bowl of dry ingredients and whisk.

7. Spoon the batter into the cake pan and spread it out evenly.

8. Arrange a single layer of plum slices on the top of the cake batter.

9. Drizzle with maple syrup and sugar.

10. Bake in the oven for 35 minutes or until a toothpick comes out clean.

11. Allow the cake to cool for about 20 to 25 minutes

12. Slice and serve with vegan whipped cream or ice cream.

🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮

If you liked this recipe for vegan Millet-Coconut Plum Cake, you might also enjoy Veggie School's recipe for Bumbleberry Corn Cake which is vegan and Wheat-free.

🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮🥮

This is a delicious rustic cake made with millet flour and yellow plums. You could, of course, use other vegan flour and other fruit. There is also no added oil.

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A.I. was used for editing and research.

Amazon affiliate links appear in this article. Veggie School is supported by readers. If you purchase an item from the link, we are given a referral fee (you are not charged extra). Thank you!

Questions and comments are appreciated (see the bottom Left to leave a comment).

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What Your Adventist Granny Drank:: A Nostalgic Look at the Warm and Cool Drinks That Filled Adventist Kitchens

noreply@blogger.com (Cynthia Zirkwitz) — Tue, 14 Jul 2026 16:13:17 +0000

Long before energy drinks, gourmet coffee shops, and fancy sodas, Adventist kitchens had their own familiar collection of beverages. Most reflected the church's long-standing commitment to health, temperance, and simplicity.

If you grew up in an Adventist home anytime between the early 1900s and the 1970s, chances are you've sipped many of these drinks. Some were everyday favorites, while others appeared only on special occasions or when someone was feeling under the weather.

As well as avoiding stimulent ingredients, like caffeine, theobromine (in cocoa), or spices like cinnamon, temperature of the served drink was also a concern. The early health pioneers believed that very hot (boiling or scalding) drinks or extremely cold drinks (ditch the ice cubes and serve up in just under room temperature, preferably) damaged the stomach lining. The cold drink recipes here contain ice as a recipe ingredient, but it is unlikely that Adventists used ice, at least not as hosts and hostesses.

Let's take a stroll down memory lane.

Warm Drinks

Postum

Perhaps no beverage is more closely associated with Adventists than Postum.

Created by C.W. Post in 1895 as a caffeine-free coffee substitute, Postum was made from roasted wheat bran, wheat, and molasses. It developed a pleasantly roasted flavor without containing coffee or caffeine.

Although Post himself was not an Adventist, he had spent time at Battle Creek Sanitarium under Dr. John Harvey Kellogg and was strongly influenced by the health reform movement flourishing there.

Many Adventist homes served steaming cups of Postum with breakfast or after Sabbath dinner.

Simple Preparation

1 teaspoon instant Postum
1 cup hot water
Add milk or plant milk if desired
Sweeten to taste

Caramel Cereal Drink

Before instant Postum became widely available, many families made their own cereal beverages.

Barley, wheat, rye, or even browned flour were roasted until deep golden, then simmered in water to create a rich, coffee-like drink.

Each family often had its own recipe.Roasted Grain "Coffee"

Some pioneer Adventists roasted barley or rye berries in the oven until dark brown before grinding them.

The grains were brewed much like coffee but contained no caffeine.

This homemade beverage was especially common during the Depression years.

Hot Milk

Warm milk—today easily replaced with oat, soy, or almond milk—was a comforting bedtime drink.

Many grandmothers added:

vanilla
a little honey or maple syrup

Malted Milk Drinks

Ovaltine

Invented in Switzerland in the early 1900s, Ovaltine became popular throughout North America.

It contained malt extract along with milk and cocoa. Although it does contain cocoa, the caffeine content is very small compared with coffee or tea. Some Adventist families embraced it as a nourishing evening drink, while stricter households avoided it because of the cocoa.

Milo

Australians and New Zealanders know Milo well.

Developed in Australia in the 1930s, Milo combines malted barley, milk solids, and cocoa. Like Ovaltine, it contains a small amount of caffeine because of its cocoa content.

Some Adventist homes enjoyed it; others chose to avoid it for the same reason.

Herbal Teas

Although early Adventists generally avoided black and green tea because of caffeine, many families happily enjoyed herbal infusions.

Favorites included:

Peppermint Tea
A soothing after-meal beverage that may ease indigestion.

Chamomile Tea
Often served before bedtime to encourage relaxation.

Linden Blossom Tea
A traditional European remedy used during colds.

Rose Hip Tea
Naturally rich in vitamin C with a pleasant fruity flavor.

Lemon Balm Tea
Gentle and calming.

Red Raspberry Leaf Tea
Especially popular among women.

Cool Drinks

Fresh Lemonade

Nothing says summer like homemade lemonade.

Simple Recipe

juice of 2 lemons
4 cups cold water
sweetener to taste
ice (perhaps)
Many grandmothers floated lemon slices or fresh mint leaves on top.

Limeade

Prepared just like lemonade but using fresh limes.

Fruit Punch

Church picnics almost always featured fruit punch.

A classic combination might include:

grape juice
pineapple juice
orange juice
ginger ale or sparkling water
orange slices
frozen berries

Grape Juice

Grape juice occupies a unique place in Adventist history.

In the late 1800s, the temperance movement sought an unfermented alternative for Communion. Pasteurized grape juice made this possible.

Dr. Thomas Bramwell Welch developed a method of preserving fresh grape juice without fermentation in 1869. His invention spread rapidly among churches that preferred unfermented Communion wine.

Seventh-day Adventists enthusiastically adopted unfermented grape juice for the Lord's Supper, a practice that continues today.

Many Adventist homes also kept Welch's grape juice on hand for guests or Sabbath dinner.

Apple Cider

Fresh pressed apple cider was especially popular during autumn.

Served chilled or gently warmed with cinnamon, it became a seasonal favorite.

Orange Julius-Style Drinks

Many Adventist families made frothy fruit drinks long before smoothies became fashionable.

Blend together:

orange juice
banana
milk or plant milk
vanilla
a little sweetener
ice (possibly)

Homemade Fruit Nectars

Apricot, peach, pear, and prune nectars frequently appeared on Sabbath tables.

Many were home canned from backyard fruit.Tomato Juice

A surprisingly popular health drink.

Often served before meals with a sprinkle of celery salt or black pepper.

Vegetable Juice Cocktail

Homemade versions of V-8-style drinks combined:

tomato juice
celery
parsley
carrot
beet
lemon juice

Adventist Mocktails

Long before "mocktails" became fashionable, Adventists were making beautiful alcohol-free party drinks.

Some favorites included:

Sunrise Punch

Orange juice

Pineapple juice

Grenadine or cranberry juice

Sparkling water

Orange slices

Sparkling Raspberry Punch

Raspberry juice

Lemon juice

Sparkling mineral water

Fresh raspberries

Cucumber Mint Cooler

Cucumber slices

Fresh mint

Lime juice

Sparkling water

Ice

Cranberry Sparkler

Cranberry juice

White grape juice

Sparkling water

Frozen cranberries

Sherbet Party Punch

A church social classic!

Lime or orange sherbet floating in fruit punch with ginger ale created a frothy centerpiece at many weddings, showers, and academy banquets.

The Common Thread

Looking back, what stands out isn't just the beverages themselves.

It was the spirit behind them.

Adventist grandmothers welcomed guests with something warm or cool to drink. Hospitality mattered. Simplicity mattered. Health mattered.

Whether it was a steaming mug of Postum on a snowy Sabbath morning or a pitcher of homemade lemonade after working in the garden, these drinks remind us that fellowship often begins with something shared around the kitchen table.

Perhaps it's time to dust off a few of these old favorites and enjoy a taste of Adventist history.

Do you have a favorite drink from the Adventist Past that you still indulge in today, or would like to try again? Please share in the Comments below!

CLASSIC VEGETARIAN ADVENTIST COOKBOOKS --NEW ONES TOO>GO HERE

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🥤 Recipe and photos © 2026 Cynthia Zirkwitz | Veggie School
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Bringing the Camp Dining Hall Home: 3 Classic Favorites

noreply@blogger.com (Cynthia Zirkwitz) — Tue, 07 Jul 2026 14:41:00 +0000

International Day Menu at 2025 ManSask Camp Meeting Dining Hall Source

If you have ever spent a week under the big-top tent (or the contempory mode--more like an auditorium) or walking the leaf-lined paths at the ManSask Seventh-day Adventist Conference's Whitesand Camp Meeting near Theodore, Saskatchewan, you know that the spiritual nourishment is only half the experience—the community bonding over shared meals in the Dining Hall is just as unforgettable!

Over the years, the kitchen staff has surprised and delighted campers with a diverse rotation of hearty, comforting vegetarian and vegan dishes. Three absolute legendary standouts from previous years' menus have been the rich and creamy Perfect Alfredo, the aromatic and bold Nigerian Jollof Rice, and that sweet, sticky Western-Canadian staple, Ginger Beef.

Now, with this year's camp meeting running from July 3rd to 11th, we aren't quite sure if these specific favorites made the final cut onto this summer's official menu rotation. But whether you are missing the dining hall baseline or just want to recreate that classic camp magic right in your own kitchen, we have completely veganized and perfected all three recipes for you below!

Over to you: What is your absolute favorite camp meeting grub? Do you live for the shared dishes served up fresh in the dining hall, or do you have a secret, go-to snack or meal that you always pack and bring to the campground yourself? Let us know in the comments below!

🍝 1. The Perfect Vegan Alfredo

Vegan Alfredo Image Source

This velvety pasta relies on raw cashews and nutritional yeast to replicate the classic, rich Italian comfort food without dairy.

Prep time: 10 mins | Cook time: 15 mins | Yield: 4 servings
Ingredients:
- 340g fettuccine pasta
- 1 cup raw cashews (soaked in boiling water for 15 minutes and drained)
- 1 cup vegetable broth
- 1/2 cup unsweetened almond or soy milk
- 3 cloves garlic (minced)
- 3 tbsp nutritional yeast
- 1 tbsp lemon juice
- 1 tsp salt (adjust to taste)
- 1/4 tsp black pepper
Instructions:
1. Boil the fettuccine in salted water according to the package directions. Drain and reserve 1/2 cup of pasta cooking water.
2. Blend the soaked cashews, vegetable broth, plant milk, garlic, nutritional yeast, lemon juice, salt, and pepper in a high-speed blender until completely smooth.
3. Simmer the blended sauce in a large skillet over low heat for 3 to 4 minutes until it begins to thicken slightly.
4. Toss the cooked fettuccine directly into the sauce. Add a splash of the reserved pasta water if needed to thin out the coating. Serve immediately.

🍛 2. Vegan Nigerian Jollof Rice

Joloff Rice Image Source: Wikipedia

A vibrant, smoky, one-pot staple. Traditional Nigerian Jollof relies on a rich pepper-tomato base and long-grain parboiled rice.

Prep time: 15 mins | Cook time: 40 mins | Yield: 6 servings
Ingredients:
- 3 cups long-grain parboiled rice (washed thoroughly to remove starch)
- 1 can (400ml) tomato paste
- 2 red bell peppers & 3 plum tomatoes (blended together until smooth)
- 1 large red onion (finely chopped)
- 1/4 cup vegetable oil
- 3 cups vegetable broth
- 2 bay leaves
- 1 tbsp curry powder (use mild, medium, or hot varieties, to taste)
- 1 tsp dried thyme
- 1 scotch bonnet pepper (kept whole for aroma, or pierced for high heat-- I imagine this will not be used in most Adventist homes)
- Salt and white pepper to taste
Instructions:
1. Sauté the chopped onions in vegetable oil over medium heat in a deep pot until translucent (about 5 minutes). Stir in the tomato paste and fry for 7 minutes until it turns a deep crimson color.
2. Pour in the blended bell pepper and tomato mixture. Cook down for 10 minutes until the oil separates to the top.
3. Season with curry powder, thyme, bay leaves, salt, and white pepper. Pour in the vegetable broth and drop in the whole scotch bonnet pepper. Bring to a rolling boil.
4. Stir in the washed rice. Cover tightly with aluminum foil, then place the pot lid over top to trap all steam.
5. Simmer on low heat for 25 to 30 minutes without opening. Let the bottom rice slightly burn at the very end to achieve that authentic smoky flavor. Toss before serving. CLASSIC VEGETARIAN ADVENTIST COOKBOOKS --NEW ONES TOO> HERE

🥢 3. Crispy Vegetarian Ginger *Beef*

Crispy Ginger *Beef* Image by Grok

A plant-based take on the famous Western-Canadian Chinese takeout dish, swapping out steak for crispy, high-protein seitan strips or soy curls.

Prep time: 20 mins | Cook time: 15 mins | Yield: 4 servings
Ingredients:
- 300g dehydrated soy curls or seitan strips (rehydrated in warm veggie broth)
- 1/2 cup cornstarch
- Oil for shallow frying
- 1 red bell pepper & 1 green bell pepper (sliced into thin strips)
- 1 medium carrot (julienned)
- The Sauce: 1/3 cup dark soy sauce, 1/3 cup brown sugar, 3 tbsp fresh ginger (grated), 4 cloves garlic (minced), 2 tbsp rice vinegar, 1 tsp chili flakes, 1/2 cup water mixed with 1 tsp cornstarch.
Instructions:

Coat the rehydrated, squeezed-dry soy curls evenly in the 1/2 cup of cornstarch until completely dusty.
Fry the coated pieces in hot oil over medium-high heat until they turn golden brown and crisp. Remove and drain on a paper towel.
Stir-fry the carrots and bell peppers in 1 tablespoon of oil in a clean wok for 2 minutes until tender-crisp.
Whisk the sauce ingredients together and pour into the wok with the veggies. Bring to a boil so the sugar melts and the starch thickens the sauce into a sticky glaze.
Toss the crispy soy curls rapidly into the sauce until completely coated. Serve immediately over jasmine rice.

text yourself the Grocery Lists

============================================================
VEGGIE SCHOOL BLOG - SHOPPING LIST: PERFECT VEGAN ALFREDO
============================================================
[ ] 340g Fettuccine pasta
[ ] 1 cup Raw cashews
[ ] 1 cup Vegetable broth
[ ] 1/2 cup Unsweetened plant milk (almond or soy)
[ ] 1 bulb Garlic (3 cloves needed)
[ ] 1 container Nutritional yeast (3 tbsp needed)
[ ] 1 Lemon (1 tbsp juice needed)
[ ] Salt & Black pepper

============================================================
VEGGIE SCHOOL BLOG - SHOPPING LIST: VEGAN NIGERIAN JOLLOF
============================================================
[ ] 3 cups Long-grain parboiled rice
[ ] 1 can (400ml) Tomato paste
[ ] 2 Red bell peppers
[ ] 3 Plum tomatoes
[ ] 1 large Red onion
[ ] 1 Scotch bonnet pepper
[ ] 3 cups Vegetable broth
[ ] 1 bottle Vegetable oil
[ ] Curry powder (1 tbsp needed)
[ ] Dried thyme (1 tsp needed)
[ ] Bay leaves (2 needed)
[ ] White pepper & Salt

============================================================
VEGGIE SCHOOL BLOG - SHOPPING LIST: GINGER BEEF (VEGGIE)
============================================================
[ ] 300g Dehydrated soy curls OR Seitan strips
[ ] 1 box Cornstarch (1/2 cup + 1 tsp needed)
[ ] 1 Red bell pepper
[ ] 1 Green bell pepper
[ ] 1 medium Carrot
[ ] Fresh ginger root (3 tbsp grated needed)
[ ] 1 bulb Garlic (4 cloves needed)
[ ] Dark soy sauce (1/3 cup needed)
[ ] Brown sugar (1/3 cup needed)
[ ] Rice vinegar (2 tbsp needed)
[ ] Chili flakes
[ ] Cooking oil (for shallow frying)
[ ] Jasmine rice (for serving)

Use code with caution.

You might also be interested in Veggie School's DIY Camp Stroganoff recipe to pack along with you on your overnight or day-hiking trips-- a healthier, tasty dehydrated meal that you can quickly rehydrate and serve. No worries about refrigeration, and much more economical than the commercial packages (we think: tastier too).
💖💖💖💖💖💖💖💖💖💖💖💖💖💖💖💖💖💖 On Facebook, follow Organic Granny Veggie Recipes and get notified of great recipes and articles as they are published.
🥤 Recipe and photos © 2026 Cynthia Zirkwitz | Veggie School
Please share the link, not the full recipe — thanks for supporting independent food writers!
Find more quick, healthy vegan recipes and potluck ideas at Veggie School

Lemon Poppy Seed & Creamy Cashew Cucumber Salad

noreply@blogger.com (Cynthia Zirkwitz) — Tue, 30 Jun 2026 14:55:00 +0000

Unpopular opinion: Lemon poppy seed isn't just for muffins! 🤫

If you are a fan of that bright, zesty, bakery-style flavor profile, you have to try this Lemon Poppy Seed & Creamy Cashew Cucumber Salad. It is completely plant-based, dairy-free, and oil-free—relying on a rich, blended cashew base instead of heavy creams.

It is the perfect refreshing addition to a peaceful summer afternoon table. ✨

📋 The Recipe

For the Salad Base:

2 large English cucumbers (Scorched with a fork for texture, then thinly sliced)
1 small shallot (Thinly sliced into rings)

For the Creamy Lemon Poppy Seed Dressing:

1/2 cup raw cashews (Soaked in boiling water for 15 minutes, then drained)
1/4 cup fresh lemon juice (About 1-2 juicy lemons)
A tiny pinch of salt (or not)
1 tbsp pure maple syrup
3–4 tbsp water (Just enough to help your blender run smoothly)
1 tbsp poppy seeds

🥣 Simple Steps:

Prep the Veggies: Toss your sliced cucumbers and shallots into a serving bowl.
Blend the Base: In a high-speed blender, combine the soaked cashews, lemon juice, maple syrup, salt, and water. Blend on high until completely silky, smooth, and creamy.
Add the Crunch: Stir the poppy seeds into the dressing using a spoon (don't blend them, or your dressing will turn gray!).
Toss & Serve: Pour the dressing over your cucumbers, toss gently to coat, and let it chill in the fridge for 20 minutes before serving.

👇 Tell me in the comments: Are you team savory or team sweet when it comes to summer salads?

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and get notified of great recipes and articles as they are published.

Please share the link, not the full recipe — thanks for supporting independent food writers!
Find more quick, healthy vegan recipes and potluck ideas at Veggie School.

Old Fashioned Summer Berry Pudding

noreply@blogger.com (Cynthia Zirkwitz) — Tue, 23 Jun 2026 15:30:00 +0000

Old-fashioned summer pudding bursting with blueberries, raspberries, and strawberries
. Vegan, wholesome, and perfect for warm-weather desserts.

I was looking for a quick berry pudding recipe-- this one from An Apple A Day Cookbook Volume #3*fits the bill. I have modified the recipe to even be gluten-free if you want it to be. Here you go:

Ingredients:

🍓4 cups fresh blueberries, rinsed

🍓½ cup sugar

🍓½ tsp. Vanilla

🍓1 cup fresh strawberries, rinsed

🍓1 cup fresh raspberries, rinsed

🍓10 slices whole-wheat sandwich bread, crust removed

--OR--

10 slices Gluten-free sandwich bread, crust removed

🍓2 tablespoons soft vegan butter OR unrefined coconut oil, melted

Instructions:

1. In a sauce pan, combine the blueberries with the sugar. Bring to a gentle boil, stirring, for about 10 minutes.

2. Remove the pan from the burner and add vanilla.

3. In a large bowl, slightly crush together the strawberries and raspberries.

4. Line a large bowl with plastic wrap OR parchment paper (wet and squeezed to get the water out works really well for lining and staying) with about a 6"" overhang around.

5. Lightly spread each side of the bread slices with vegan butter or melted coconut oil, gently pressing the slices in to fit tightly together. Cut bread to fit.

6. Spoon raspberry-strawberry mix over the bottom to evenly cover the whole bread surface.

7. Cover with another layer of ""buttered bread"" (both sides) to fit.

8. Layer with blueberry sauce and a final layer of bread to fit.

9. Cover the pudding with the overhang of damp parchment paper.

10. Top the bowl with a slightly smaller plate and on top of that put a 1-pound can of tomatoes or beans, etc. (15 oz=450-500 grams)

11. Refrigerate from 10 hours to 48 hours.

12. Remove from fridge. peel off the top layer of parchment (or plastic) and invert the bowl on to a serving plate. Carefully peel away the rest of the parchment paper or plastic wrap. (Note: I use parchment in personal preference to not using so much plastic)

This pudding offers about 8 servings with about 3 g protein, 35 g. carbs, and 4 g. fibre.

🍓This pudding is a fabulous celebration of the berry abundance of summer. Kids will remember that true berry deliciousness far into their adulthood.

The Apple A Day* recipe books are available through llumedaux.org

**Editing and image generation thanks to Chatgpt.com

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25 Toppings for a Baked Potato Bar

noreply@blogger.com (Cynthia Zirkwitz) — Thu, 04 Jun 2026 14:32:24 +0000

A baked potato bar makes a wonderful party meal—easy, economical, and adaptable to almost every dietary preference.

25 Toppings for a Baked Potato Bar

Vegan sour cream
Cashew cream sauce
Shredded vegan cheddar cheese
Nutritional yeast flakes
Chopped green onions
Chives chopped
Diced red onions
Salsa
Pico de gallo
Guacamole
Sliced black olives
Sweet corn kernels
Steamed broccoli florets
Roasted mushrooms
Sautéed bell peppers
Caramelized onions
Baked beans*
Lentil chili*
Chickpea curry*
Vegan taco crumbles
Barbecue jackfruit*
Diced tomatoes
Pickled jalapeños*
Fresh parsley or cilantro
Sunflower seeds or pumpkin seeds

Party Setup Ideas

Arrange toppings in small bowls around a basket or platter of hot baked potatoes. Include labels so guests can easily identify ingredients. A combination of creamy, crunchy, savory, spicy, and fresh toppings allows everyone to build their own perfect potato.

Popular combinations include:

Broccoli + vegan cheese + green onions
Chili + onions + vegan sour cream
Salsa + black olives + jalapeños
Barbecue jackfruit + coleslaw
Mushroom + caramelized onion + parsley

If you are a lover of the spud, you might also enjoy the following articles and recipes on the Veggie School site: Recipe for Potato-Oat-Nut Patties and Recipe for SUNNY SOUR CREAM- vegan, gluten-free . For more delicious vegan potato recipes, simply type "potato" in the search bar right top in this site. For the best health-related book about the nutritional and weight-management aspects of the humble potato, read Dr. John McDougall's The Starch Solution: Eat the Foods You Love, Regain Your Health, and Lose That Weight for Good!! *

*Amazon affiliate link. We receive a commission for eligible purchases.

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Wild Blueberries and the Adventist Health Tradition

noreply@blogger.com (Cynthia Zirkwitz) — Tue, 02 Jun 2026 16:01:00 +0000

Dr. Kellogg’s “Blueberry Before Bed” Idea Revisited

Long before “superfoods” became fashionable, Adventist physician and health reformer John Harvey Kellogg encouraged simple natural foods as part of a calm, restorative lifestyle. According to stories repeated in health circles and on YouTube channels today, Dr. Kellogg reportedly recommended eating about 1/2 cup of raw wild blueberries before bedtime.

Why might he have suggested that?

Modern nutrition science offers some fascinating clues.

Why 1/2 Cup of Wild Blueberries Before Bed?

A half-cup serving of raw wild blueberries is small enough not to overload digestion before sleep, yet rich enough in plant nutrients to gently nourish the body overnight.

People who eat berries in the evening often report:

lighter digestion than heavier desserts
fewer late-night sugar cravings
a calmer feeling before sleep
less waking up hungry during the night
improved bowel regularity the next morning

Wild blueberries contain:

anthocyanins (deep blue-purple antioxidants)
fiber
vitamin C
manganese
small amounts of natural melatonin-related plant compounds
polyphenols that support blood vessels and brain health

Because they digest slowly compared to cookies or refined desserts, they may help stabilize blood sugar through the night.

The Adventist health message has always emphasized simple evening meals and avoiding rich late-night foods. A modest bowl of berries fits beautifully into that tradition.

Why Wild Blueberries Are Different

Wild blueberries are not simply “small blueberries.”

Wild blueberries (called lowbush blueberries) grow naturally and spread underground through rhizomes. Cultivated blueberries are larger berries grown on taller bushes specially bred for farming.

Wild blueberries are usually:

smaller
darker blue
more intensely flavored
higher in skin-to-pulp ratio
richer in antioxidant pigments

Researchers consistently find that wild blueberries contain higher antioxidant concentrations than many cultivated blueberries because most antioxidants are concentrated in the skin.

Wild Blueberries vs. Other Berries

Wild Blueberries

Strengths:

exceptionally high anthocyanins
strong antioxidant activity
excellent for brain and blood vessel support

Cultivated Blueberries

Strengths:

still very healthy
easier to find fresh
slightly sweeter and juicier

To roughly equal the antioxidant impact of 1/2 cup wild blueberries, many people would need closer to:

3/4 to 1 cup cultivated blueberries

Blackberries

Strengths:

very high fiber
rich in vitamin K and manganese
excellent for digestion

Approximate equivalent:

3/4 cup blackberries

Strawberries

Strengths:

extremely high vitamin C
refreshing and hydrating
lower in calories

Approximate equivalent:

1 to 1 1/4 cups strawberries

Raspberries

Strengths:

among the highest fiber berries
rich in polyphenols

Approximate equivalent:

3/4 cup raspberries

No berry is “bad.” Wild blueberries simply happen to be one of the most concentrated berry sources of protective plant compounds.

Raw vs. Cooked Berries

Raw Berries

Best for:

vitamin C
delicate antioxidants
enzymes and freshness

Raw berries generally preserve the highest level of heat-sensitive nutrients.

Cooked Berries

Cooking can:

soften fiber
reduce vitamin C
lower some antioxidant compounds

However, cooked berries still retain many beneficial plant chemicals and are far healthier than sugary desserts.

Fresh vs. Frozen

Surprisingly, frozen wild blueberries are often nearly as nutritious as fresh.

Why?

Because commercial wild blueberries are usually:

harvested at peak ripeness
flash frozen within 24 hours

Frozen berries may sometimes contain MORE nutrients than “fresh” berries that sat in transport for days.

Frozen berries are also available year-round, making them one of the easiest healthy foods to keep in the freezer.

Where Wild Blueberries Grow

Wild blueberries grow naturally in colder northern regions with acidic soils.

Canada

Major regions include:

Quebec
Nova Scotia
New Brunswick
Prince Edward Island
Newfoundland and Labrador
parts of northern Ontario

United States

Especially:

Maine
parts of Michigan
some northeastern states

Europe

Lowbush-style bilberries and wild blueberries grow in:

Finland
Sweden
Norway
Poland
Scotland
the Baltic countries
mountain regions of Germany and Austria

Northern European forests are famous for summer berry-picking traditions.

How People Get Wild Blueberries

People obtain wild blueberries through:

seasonal u-pick farms
roadside berry stands
farmers markets
frozen berry sections in grocery stores
online frozen berry suppliers

Fresh wild blueberries are usually available only during late summer harvest season:

approximately August through early September

Frozen berries are available all year.

Is the 2025 Drought Affecting Wild Blueberries?

Yes.

Severe drought and weather extremes in Maine and parts of eastern Canada damaged portions of the 2025 wild blueberry crop. Growers reported major losses from heat, drought stress, poor pollination, and shrinking berries.

This has affected:

prices
availability
Costco inventory in some regions

Will Costco Carry Wild Blueberries Again?

Most likely yes.

Canadian Costco locations have continued carrying frozen wild blueberries intermittently, though shortages occurred because of the weak 2025 harvest.

Many shoppers expect stronger availability after the late-summer 2026 harvest season.

Besides Costco, people often find frozen wild blueberries at:

Walmart
Safeway
health food stores
regional grocers
specialty frozen-food retailers

Wyman’s is one of the best-known wild blueberry brands in North America.

Shop Wild Blueberry products (powders, berries, jams, etc.) here. <-This is an affiliate link. As affiliates, we receive a small commission if you purchase eligible products. You pay the advertised price only.

Why Eat Berries Before Bed Instead of Morning?

Morning berries are wonderful too.

But evening berries may offer special advantages:

replacing sugary nighttime snacks
reducing heavy late-night eating
providing slow, gentle fiber overnight
supporting blood sugar stability
fitting Adventist ideas about light suppers

A small serving before bed is usually easier on digestion than cakes, ice cream, or rich desserts.

Three Raw Wild Blueberry Salads

Scrumptious Wild Blueberry-Walnut-Spinach Salad

1. Wild Blueberry Walnut Spinach Salad

Ingredients

2 cups baby spinach
1/2 cup raw wild blueberries
1/4 cup chopped walnuts
1/4 avocado, sliced
thin slices red onion
splash of lemon juice

Directions

Toss gently and serve immediately.

Blueberries, cukes, apple, and mint-- heavenly!

2. Wild Blueberry Cucumber Summer Bowl

Ingredients

1 cucumber, diced
1/2 cup wild blueberries
1 chopped apple
fresh mint
squeeze of lime juice

Directions

Mix together and chill before serving.

Delicious Creamy Wild Blueberry-Carrot Slaw!

3. Creamy Wild Blueberry Carrot Slaw

Ingredients

2 cups shredded carrots
1/2 cup wild blueberries
2 tablespoons raisins
1 tablespoon sunflower seeds
plain unsweetened plant yogurt

Directions

Fold together gently and refrigerate 20 minutes before serving.l

Notes: June 13th Sabbath Potluck: I made the above carrot slaw with blueberries and green onion snips, but I didn't have raisins or seeds, so added in about 1/4 cup of capers (for a little pop of salty) and a squeeze of lemon in the yogurt just to give the salad a little more flavor depth. I think it all came together very nicely, the sour/salty/pungeant flavors really balanced the sweetness of the carrot and blueberries.

Takeaway Thoughts

The old Adventist health reformers often emphasized that healing foods were simple foods.

Wild blueberries are not magic. But they are one of nature’s most concentrated little packages of color, fiber, and protective plant compounds.

Perhaps Dr. Kellogg appreciated something we are rediscovering today:

Sometimes the healthiest bedtime snack is also the simplest.

🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐

If you got value from this Veggie School article about the early Adventist health message about wild blueberries, you might also want to find out about how Adventists were involved in promoting the benefits of consuming peanut butter and/or olives, and yummy recipes to go along with information about these nutritious foods.

🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐🫐

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Olives and the Seventh-day Adventist Church: A Little Fruit with a Big Story

noreply@blogger.com (Cynthia Zirkwitz) — Fri, 22 May 2026 03:09:22 +0000

When many people think of Adventist food traditions, they think of nuts, grains, or breakfast cereals—but olives deserve a place at the table too. This ancient fruit has nourished cultures for thousands of years and was specifically praised by Ellen G. White as a valuable health food.

Let’s look at the history, the science, and the delicious possibilities.

1. A Brief History of Olives

Olives are one of humanity’s oldest cultivated foods.

Olive trees were being grown over 6,000 years ago in the Mediterranean Basin.
Ancient peoples used olives not only for food, but for medicine, lamps, soap, and religious ceremonies.
In the Bible, the olive branch symbolized peace and reconciliation (think of Noah’s dove).
Olive trees can live for hundreds—even thousands—of years.

That’s longevity in every sense.

2. What Ellen G. White Thought About Olives

In The Ministry of Healing and Testimonies for the Church, Volume 7, Ellen White spoke positively about olives and olive oil—especially in an era when butter and animal fats were common.

Her main points, summarized:

✅ A good replacement for butter and meat fats
She recommended properly prepared olives as a plant-based substitute for animal products.

✅ Helpful for digestion
She noted that olives and olive oil can help relieve constipation naturally.

✅ Gentle on the stomach
She described olives as soothing for an inflamed or irritated stomach.

✅ Useful in healing diets
She specifically mentioned their value for “consumptives” (the historical term for people suffering from tuberculosis or wasting illnesses), likely because olives provide concentrated nourishment.

In today’s language:

Ellen White basically said:
“Choose plant fats over animal fats—and olives are an excellent choice.”

Modern nutrition science would largely agree.

3. What Modern Nutrition Says About Olives

Olives are technically a fruit—a stone fruit, like peaches or cherries.

A typical serving (about 10 olives) provides:

~50–70 calories
healthy monounsaturated fat
fiber
vitamin E
copper
iron
small amounts of calcium
antioxidants called polyphenols

Important compounds include:

Oleic acid — linked to heart health
Hydroxytyrosol — a powerful antioxidant
Oleuropein — may help reduce inflammation

Possible health benefits:

✔ supports heart health
✔ may reduce inflammation
✔ may help protect brain function
✔ supports gut health
✔ naturally satisfying—helps meals feel complete

One caution: many olives are high in sodium, so if you are watching salt intake, rinse them or choose lower-salt varieties.

Click here--> Get the above Kindle EBook FREE (you can use any device to read this). Available on Amazon.com or .ca The Mediterranean Way of Eating: Evidence for Chronic Disease Prevention and Weight Management.

4. Three Vegan Mediterranean Recipes Featuring Olives

1. Mediterranean Chickpea Olive Salad

Ingredients

2 cups (480 ml) chickpeas
1 cup (150 g) chopped cucumber
1 cup (150 g) tomatoes
1/2 cup (75 g) olives, sliced
2 tbsp (30 ml) lemon juice
1 tbsp (15 ml) olive oil
parsley

Toss and chill. Perfect potluck food.

2. Olive Tapenade on Whole Grain Toast

Blend:

1 cup olives
1 garlic clove
1 tbsp capers
1 tbsp lemon juice
2 tbsp olive oil

Spread on toasted sourdough or crackers.

3. Warm Mediterranean Lentils with Olives

Combine:

cooked lentils
sautéed onions
chopped spinach
sliced olives
oregano
lemon

A hearty supper bowl.

5. Fun Facts About Olives

🫒 Olives are too bitter to eat directly from the tree—they must be cured.

🫒 There are more than 1,000 varieties worldwide.

🫒 Spain produces the most olives globally, followed by Italy and Greece.

🫒 Green and black olives are often the same fruit—just picked at different stages.

🫒 One olive tree can keep producing fruit for centuries.

A Takeaway Thought

It’s fascinating that over a century ago, Ellen G. White wisely singled out olives as a health food. Today, nutrition science continues to confirm what traditional Mediterranean cultures—and many Adventists—have long known: small fruit, big blessing.

What do you think about olives? Were they a part of your food experience growing up? Apart from using olives as part of a Nuteena sandwich or as an add-in to the Haystack, do you have any favorite recipes with olives as a major ingredient? We'd love to read your comments (write them just below, left).

** A.I. (Both ChatGPT and Grok) participated in this article in assistance with research and editing. The header picture of Ellen G. White, with side dish of olives, looking out into a May California early evening, was generated by Grok. The author of this piece is Cynthia Zirkwitz. Please feel free to provide a llink to this article and not the article in its entirety. Thank you for supporting independent bloggers and writers online. https://veggieschool.blogspot.com Article and images © 2026 Cynthia Zirkwitz

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Cinnamon-Sugar-Topped-Gluten-Free-Vegan-Foccaccia-Bread: Light, Soft, and Delicious

noreply@blogger.com (Cynthia Zirkwitz) — Tue, 12 May 2026 17:00:59 +0000

I recently sampled some gluten-free focaccia bread with a cinnamon-sugar topping from a downtown bakery that specializes in gluten-free baking. I was not thrilled. Mama Mia! The bread was dense and tough, a real caution for anyone with dentures 😂

Then and there, I decided that I would create a light, feather-soft gluten-free vegan focaccia bread with a cinnamon-sugar topping that feels exactly like “old meets new” Veggie School recipe– familiar comfort food but updated for today.

And I agree– while some old-school Adventist kitchens avoided “exciting” spices like cinnamon in savory settings, a cinnamon-topped sweet focaccia feels like it would fit safely at a church social or a Sabbath brunch. No objections expected. 😊

So, I sat down with Chad (my name for ChatGPT) and did some real and artificial brain-storming around how to bypass the usual challenge in gluten-free focaccia: ending up with a texture that is either dense and gummy or crumbly and dry. Ugh. To get close to wheat bread, we need to build structure + lift + tenderness.

The key tricks

Use a starch-forward flour blend (lighter than many GF blends):

1 part Brown rice flour
1 part Tapioca starch
1/2 part Potato starch
a little Almond flour for tenderness

Psyllium husk powder is essential
This replaces gluten’s stretch. It creates that “real bread” chew instead of cake texture.
Aquafaba (chickpea liquid) for lightness
Whipped lightly, it adds surprising lift. (I whipped it for a minute in a cup with a clean whisk until bubbly– it is such a little bit of liquid).
Olive oil + a touch of maple syrup
Keeps it tender and helps browning.
Higher hydration (almost like thick batter)
Gluten-free dough should look too wet compared to wheat dough.

Veggie School Test Recipe:

Feather-Light Cinnamon Sugar Focaccia (GF + Vegan)

Dry

1 1/2 c (180 g) Brown rice flour
1 c (120 g) Tapioca starch
1/2 c (75 g) Potato starch
1/4 c (25 g) Almond flour
2 Tbsp whole Psyllium husk
2 1/4 tsp instant yeast
1 tsp sea salt

Wet

1 1/2 c (360 ml) warm water
3 Tbsp Olive oil
2 Tbsp Maple syrup
3 Tbsp Aquafaba

Topping

2 Tbsp Coconut sugar (or organic cane sugar)
1 tsp Cinnamon
1 Tbsp melted vegan butter or olive oil

Method

Oil the surface well in an 8x8 (20x20cm) pan
Mix dry ingredients thoroughly.
Whisk wet ingredients separately.
Combine—expect sticky, soft dough, more like thick muffin batter.
Spread the batter in the oiled pan.
Let rise 40–50 minutes until puffy.
Dimple the top with oily fingers.
If it doesn’t seem quite puffy enough after the initial 40-50 minutes, give it another 15 minutes to rise.
Preheat oven to 400°F / 205°C
Brush with oil/butter; sprinkle cinnamon sugar.
Bake at 400°F / 205°C for 24–28 minutes.
Cool 15 minutes before slicing (hard but important).
An Optional Trick: for extra softness: after baking, brush the warm top with 1 tsp Maple syrup + 1 tsp warm water. It gives a bakery-style tender crust and a little shine.

For extra feather-light (my strongest recommendation)

Separate 2 Tbsp of the aquafaba and whip it until foamy before folding it in at the end.
It sounds fussy—but it makes a real difference.

Flavor ideas for Veggie School variations

Apple-cinnamon Sabbath bread: add tiny diced Apple
Orange-cardamom (more modern, less traditional)
Raisin swirl (very church-basement friendly)
Maple-pecan brunch focaccia with chopped Pecan

Fiesta bowls. EBay affiliate link.

Search for Everything at EBay *affiliate

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Closing the Sabbath: Gratitude, Reflection, Games, and Food

noreply@blogger.com (Cynthia Zirkwitz) — Thu, 07 May 2026 19:17:00 +0000

Closing the Sabbath: Gratitude, Reflection, Games, and a Joyful Table

If the popcorn article lit up the comments with a pile of childhood memory comments on Best Adventist Recipe Swaps, you already know how deeply the end of the Sabbath touches Adventist hearts. For many Adventists, Saturday sunset isn’t just the close of a holy day, it’s a tender bridge filled with family, faith, food, and fun. While the classic popcorn-and-fruit-salad ritual feels less common in some homes today, the spirit of gathering, gratitude, and laughter lives on, even with the pull of the Internet and all the other tech distractions. Let’s revisit what “closing the Sabbath” means, when it happens, the rhythm of the day, the traditional (and evolving) closing meal or snacks, and the games that turned many Saturday nights into cherished family traditions.

What Closing the Sabbath Means and When It Happens

The Sabbath runs from sunset Friday to sunset Saturday, following the biblical “evening and morning” pattern. Closing the Sabbath at Saturday sunset is a gentle farewell to those sacred hours—a time to thank God for the rest, renewal, and blessings of the day and to ask for His strength as we step into the workweek. It’s not an abrupt cutoff but a meaningful transition of gratitude and commitment. Official Adventist resources encourage short, attractive sunset services (at home or church) with family participation: a hymn or two, a brief Bible reading, and heartfelt prayer. It’s intimate, joyful, and doable for any size group.

A Typical Sabbath Day: What Happens Before Closing

Friday is all about Preparation Day—cooking, cleaning, and setting worries aside so the Sabbath can truly be a delight. Saturday itself focuses on rest, worship, and relationship:

Morning church services (Sabbath School and worship).
Bible study, nature walks, or quiet time with God.
Fellowship meals (the classic potluck lunch!).
No secular work, shopping, or busyness, just reconnecting with God, family, and community. That is the principal goal.

By late afternoon, the atmosphere feels peaceful yet anticipatory. As the sun dips, families often gather intentionally for the closing.

The Closing Moment: Simple, Sacred, and Shared

At sunset, the service is usually brief and beautiful. Families might sing favorite contemporaty Christian worship songs or old adults might lead out with “Day Is Dying in the West,” “God Be with You Till We Meet Again,” or other beloved hymns from their youth. Someone reads a short Scripture, shares a quick reflection, and everyone prays, thanking God for the Sabbath and inviting His presence into the week ahead. Whether around the kitchen table or at a church vespers gathering, it’s a sweet, shared pause.

The Traditional Closing Meal (or Snacks): Where the Memories Live

While the spiritual focus comes first, generations of Adventist families have added a cheerful, lighthearted meal or snack right afterward (or as the sun sets). It signals “the Sabbath is over, but the joy lingers.” The undisputed classic is still popcorn and fruit salad—lightly buttered or seasoned-salt-dusted popcorn paired with a fresh fruit mix. Simple, kid-friendly, and full of nostalgia. Other beloved traditions include:

Pizza and snacks—especially with youth groups or busy modern families. A casual “close the Sabbath” pizza night followed by games or a wholesome movie.
Leftovers or quick suppers—sandwiches, wraps, or relaxed family meals assembled once the sun sets. Other snack-type meals mentioned in the Swap Group were toasted tea buns or cinnamon toast to go with the apple slices, apple sauce or fruit salad. Nothing too grand. In my eyes, what my U.K. relatives would call "tea".
CLASSIC VEGETARIAN ADVENTIST COOKBOOKS --NEW ONES TOO> GO HERE

A few easy recipe tweaks for game-night snacks (perfect for grazing while playing):

Trad. Popcorn: Air-pop 8–10 cups plain popcorn. Toss with 2 Tbsp olive oil or melted butter, then sprinkle generously with Lowry’s seasoning salt, garlic powder, and a handful of nutritional yeast for a “cheesy” twist. Add pretzels or roasted chickpeas for extra crunch—ready in 5 minutes and infinitely shareable. If you missed the Veggie School post with the 10 vegan toppings for popcorn, you can find it here.
Fruit salad 2.0: Keep the classic but serve it as grab-and-go skewers. Thread melon, berries, grapes, and banana slices onto sticks.

Above is a fairly exotic Tropical Church Basement Classic recipe. It makes 20 half-cups with the following ingredients:

5 cups mango cubes
5 cups pineapple
4 cups kiwi slices
3 cups strawberries
2 cups red grapes
1/2 cup unsweetened coconut
Juice of 2 limes

Directions:

Combine all ingredients
Chill until ready to serve

🍯 3 Healthy Vegan Fruit Dips

1. Creamy Maple Cashew Dip

1 1/2 cups soaked raw cashews

1/3 cup maple syrup

1 teaspoon vanilla

1/4 cup plant milk

Blend until silky smooth.

2. Chocolate Protein Fruit Dip

1 cup almond butter

2 tablespoons cocoa or cacao powder

2 tablespoons maple syrup

1/4 cup plant milk

Combine all and whisk until smooth.

3. Pineapple Coconut Yogurt Dip

1 1/2 cups coconut yogurt

1/2 cup crushed pineapple (drained)

1 tablespoon maple syrup

Combine all ingredients.

Stir and chill.

Quick pizza hack: Use pre-made whole-grain crusts or flatbreads. Top with marinara, veggies, olives, and cheese (or plant-based alternative). Bake while the closing service wraps up—hot, fresh, and perfect for a crowd.

These aren’t fancy—they’re fast, flexible, and designed for laughter around the table. (The above recipes are printable if you go HERE.<-- Click)

Other snack recipes on Veggie School: Vegan Millet Gluten-free Berry Muffins, Vegan Tapas and Mocktail Recipes, and Veggie Burritos

Games and Laughter After the Sunset: What Adventist Families Played

Once the closing prayer ends and the snacks are passed, the tone shifts to joyful normalcy. For decades, this has meant pulling out the games—the perfect bridge from sacred quiet to everyday fun. Rook remains the undisputed king (the “Adventist card game” with its special deck free of face cards or gambling associations). But it’s far from the only favorite.Here are some of the most commonly remembered games from Adventist childhoods and family nights:The Card-Game Classics

Rook – The go-to for countless families. Played around the kitchen table with house rules that varied from home to home—some played “high bid wins,” others added special scoring twists. Kids learned young, and grandparents loved the friendly competition.
Dutch Blitz – A fast-paced, shouting, table-slapping favorite. Colorful cards and speed are the name of the game—build piles 1–10 while yelling “Blitz!” when you empty your hand. Loud, chaotic, and exactly the energy that says “Sabbath is closed—let’s play!” You can find different versions of Dutch Blitz at Amazon here. (affiliate link-- see disclosure at the bottom of this screen)

The Dexterity and Table Games

Crokinole – The wooden board game (tabletop shuffleboard with discs and a center hole) that became a quiet hit in many circles. Satisfying flicks, friendly rivalry, and no batteries needed—perfect for church game nights or cabin retreats.
Standard favorites like Monopoly, Trouble, and Pictionary – Monopoly for the strategists, Trouble for the younger crew (that popping die was pure magic), and Pictionary for the creative ones who turned every round into giggles.

More Modern Adventist-Created Games for Fresh Families

If you’re looking for something new that feels faith-affirming, try these gems created by Seventh-day Adventists:

GoYe! – A strategic mission-themed board game where players spread the gospel across a world map of SDA conferences and divisions, collect Total Member Involvement (TMI) points, and even “plant churches.” It blends fun strategy with Adventist history and identity—2–6 players, ages 13+, about 1–2 hours. Many families say it’s perfect for Saturday-night socials!
Apostolos and Eden’s Conflict – Other SDA-designed games that turn Bible stories and spiritual themes into cooperative or strategic play (building the seven churches of Revelation or exploring spiritual warfare).

These games—old and new—create the same warm memories your popcorn post tapped into: cousins arguing over the last handful of popcorn, parents pretending not to let the kids win, and everyone feeling the gentle shift from holy rest to joyful noise. Here is a variety of Board Games (old and new) to browse through on eBay. (affiliate link-- see disclosure at the bottom of this screen)

And of course, some youth groups or families convene to activities outside the home or church, like floor hockey at the Church School gym (what kids did in Canada) or bowling, swimming , etc.

What Comes After: Stepping into the New Week

With games underway and snacks refilled, the evening flows naturally—stories about the week ahead, board-game marathons, or settling in for a wholesome movie. The spirit of the Sabbath often lingers: more prayer, more kindness, more awareness of God’s presence even in the busy days.

Why It Matters and Why We Love It

Closing the Sabbath reminds us that the day isn’t about rules but relationships. It’s a weekly rhythm that says, “Thank You, Lord, for this gift of rest—and now walk with us into whatever comes next.” And for foodies and families like some, that rhythm includes the table and the game board—whether it’s Grandma’s special popcorn, a quick pizza upgrade, or a round of GoYe that sparks both laughter and mission-minded conversation.

What are your family’s closing Sabbath traditions now? Still doing popcorn? What games light up your Saturday nights—Rook, Dutch Blitz, or something new like GoYe? Any favorite snack tweaks or modern game discoveries? Share in the comments—your stories made the post special and relatable, and they just might inspire someone else’s table (and game night) this weekend. May your next Sabbath closing be filled with gratitude, good food, great games, and even better fellowship. Happy (closing) Sabbath

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🥤 Recipe and photos © 2026 Cynthia Zirkwitz | Veggie School
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Top This: Reclaiming Popcorn As A Saturday Night Snack

noreply@blogger.com (Cynthia Zirkwitz) — Mon, 04 May 2026 19:23:00 +0000

From Plain to Inspired: Reclaiming Popcorn

For decades, popcorn often meant:

butter + salt (or nothing at all)

But today, we’re rediscovering something important:

👉 Popcorn is a blank canvas.

And in a plant-based kitchen—especially one embracing herbs and spices—it becomes a vehicle for global flavor without heaviness.

🍿 Popcorn & the Movies: How It Became “The Snack”

Popcorn is ancient—archaeologists have found evidence of it being eaten in the Americas thousands of years ago—but its rise to iconic status is surprisingly recent.

What really cemented popcorn in everyday life was the early 20th century:

In the late 1800s, portable popcorn machines made it easy to sell on streets, fairs, and gatherings.
By the 1920s–30s, movie attendance exploded—and popcorn vendors followed the crowds.
During the Great Depression, popcorn (at 5–10 cents a bag) became an affordable luxury when little else was.
Theater owners eventually brought popcorn inside, and concession sales helped keep cinemas financially alive.
During World War II, sugar shortages made candy scarce—so popcorn became the dominant snack.

By the 1940s, popcorn and movies were inseparable—a pairing built on economy, simplicity, and sensory pleasure (that smell!).

🌿 Popcorn in the Adventist Lifestyle

There isn’t a single documented moment when Adventists “adopted popcorn for Sabbath evening,” but the fit is historically very natural.

Early Adventist health leaders—like Dr. John Harvey Kellogg—actually praised popcorn as a whole grain, easily digestible, simple meal food, and not just a snack! Ellen White’s primary health consultant saw popcorn as a suitable meal in itself!

That matters.

Because within the Adventist rhythm:

🙂‍↕️ Sabbath meals were meant to be simple, restful, and non-labor-intensive

🙂‍↕️ Late Sabbath (after sunset) often called for something light, communal, and unfussy

Popcorn quietly checked every box:

inexpensive
quick to prepare
no heavy cooking
easy to share in a bowl

Over time, especially mid-20th century onward, it became a kind of informal Sabbath-closing tradition in many homes, alongside fruit, hot drinks, or simple spreads.

In other words, popcorn wasn’t adopted as a novelty, it emerged organically from shared values: simplicity, healthfulness, and fellowship.

TO PRINT THE FOLLOWING RECIPES CLICK HERE:

✨ 10 Vegan Spicy & Herby Popcorn Toppings

You can present these as mix-and-match “sprinkle blends” (great for jars and gifts too):

1. Smoky Paprika & Garlic

Smoked paprika + garlic powder + pinch of salt
→ warm, campfire flavor

2. Nutritional Yeast & Dill

Nutritional yeast + dried dill + onion powder
→ cheesy, herby, comforting

3. Curry Coconut Dust

Mild curry powder + coconut milk powder (or very fine coconut)
→ gentle, fragrant warmth

4. Chili Lime Zest

Chili powder + lime zest + sea salt
→ bright, tangy, slightly spicy

5. Italian Garden Blend

Oregano + basil + thyme + garlic
→ like pizza without the heaviness

6. Za’atar Style

Sesame seeds + thyme + sumac (or lemon zest)
→ earthy and Middle Eastern-inspired

7. Rosemary & Black Pepper

Finely crushed rosemary + cracked pepper
→ elegant and aromatic

8. Turmeric & Ginger Glow

Turmeric + ginger powder + pinch of black pepper
→ golden, anti-inflammatory, warming

9. Cinnamon Cocoa (or Cacao) Whisper (lightly sweet)

Cocoa or Cacao powder + cinnamon + tiny pinch of salt
→ cozy and surprising (cacao is less bitter than cocoa)

10. Spicy Taco Sprinkle

Cumin + chili powder + smoked paprika + garlic
→ bold and familiar

👉 Tip: Toss popcorn with a very light mist of olive oil so spices stick without heaviness.

🎁 A Gentle Gift Idea

These blends practically beg to be shared.

Pack them in:

small glass jars
paper sachets
reused spice bottles

Label ideas:

“Sabbath Sunset Sprinkle”
“Cozy Evening Popcorn Blend”
“Garden Herb Popcorn Dust”

Or this premade gift pack from Amazon**

🌿 Popcorn began as a humble grain, became a cultural icon, and quietly found a place in Sabbath

evenings—not because it was special, but because it was simple enough to let the moment be special.

And now, with a handful of herbs and spices, it becomes something more again:
a small, joyful expression of creativity, health, and shared life.

**Amazon affiliate disclosure at base of this page

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Beyond the “Same Old Casserole”: A New Generation of Adventist Flavor Explorers

noreply@blogger.com (Cynthia Zirkwitz) — Mon, 27 Apr 2026 23:43:00 +0000

There’s a quiet but unmistakable shift happening in Adventist kitchens.

It shows up in threads on my favourite Facebook recipe group*, potluck conversations, and the spice aisles of grocery stores. It sounds like Emma’s honest observation: “Do most Adventist recipes all pretty much sound alike?”—and the chorus of voices responding, “You’re not wrong.”

But what’s most exciting is not the critique. It’s the creativity that follows.

A growing number of Adventist cooks—especially younger ones, but not only—are stepping beyond the familiar trio of Bragg’s, McKay’s, and nutritional yeast. They’re exploring global flavors, experimenting with fresh herbs, reducing processed ingredients, and discovering that plant-based cooking can be both deeply healthy and wildly flavorful.

This isn’t a rejection of tradition. It’s an expansion of it.

1. A Gentle Revolution in Adventist Kitchens

Historically, Adventist vegetarian cooking developed under constraints: limited ingredient availability, tight budgets, and a strong emphasis on practicality. That’s how beloved staples like haystacks, patties, and casseroles became central.

But as one commenter insightfully noted, “We are living in one of the best times for access to vegetarian and vegan recipes… Start looking, learning, and keeping an open mind.”

Today’s cooks are doing exactly that.

From your shared discussion, several trends emerge:

Moving away from heavily processed meat substitutes
Reducing reliance on canned soups and high-sodium seasonings
Exploring whole-food, plant-based approaches
Learning flavor layering (building taste in stages)
Using spices intentionally—not just habitually

And perhaps most importantly:

👉 A desire for food that tastes alive, not repetitive

2. Ethnic Foods: The Great Teacher

If there’s one theme that came up again and again, it’s this:

Look beyond traditional North American vegetarian cooking.

Many global cuisines have long histories of plant-based eating—not as substitutes, but as complete culinary traditions.

From your thread, cooks mentioned exploring:

Indian and Pakistani dishes (rich in layered spices and base gravies)
Caribbean cuisine (a mix of spicy cultural tastes)
Ethiopian cuisine (bold blends like berbere)
Mediterranean foods (fresh herbs, olive oil, simplicity)
Asian cooking (umami depth from miso, mushrooms, fermented sauces)
Mexican and Latin flavors (cumin, chili, cilantro, lime)

What do people learn from this?

Vegetables don’t need to imitate meat to be satisfying
Spices can create identity, not just background flavor
Cooking methods matter as much as ingredients (toasting spices, browning onions, slow simmering)
Simplicity and freshness often beat heaviness

As one cook put it beautifully:
“Authentic, ethnic food is often vegetarian, gluten-free, and super tasty.”

3. “Teaming” Spices: A Simple Way to Transform Any Recipe

One of the most practical insights shared was the idea of “spice teams.”

Instead of memorizing hundreds of recipes, you can transform a single base dish (beans, lentils, tofu, or grains) just by changing the spice profile.

Here are a few classic “teams”:

Italian: garlic, basil, oregano
Mexican/Latin: cumin, coriander, chili, cilantro
French: thyme, rosemary, marjoram
Indian: turmeric, cumin, coriander, ginger
Chinese: five spice (anise, cloves, cinnamon, fennel, pepper)
Middle Eastern: cumin, sumac, za’atar
Spanish: paprika, garlic, saffron

✨ The takeaway:
You don’t need a new recipe—you need a new flavor direction.

Flavor-Maker Challenge: I created a small 7-casserole recipe eBook on this site called 7 Heavenly Casseroles. The recipes are drawn from different cultures and nationalities and are pretty tasty. But I admit that I left the seasoning pretty bland to suit the cook and the palates of the people at Church fellowship dinners. My mission is to raise money for ADRA's feeding programs, local and international. For every purchased recipes, $3 is sent to ADRA. (The leftover amount goes to cover the admin. cost here and at ADRA). For families, who also eat casseroles (lol), you can jazz up the casseroles with different "spice teams" or your own ideosyncratic spice combinations. Buy the eBook, contribute to a meal for a hungry person, and send me your adapted seasonings for a recipe. I will be happy to include those changes, with credit to you, in my next issue of the eBook. Go here to purchase the eBook.

4. Favorite “New” Seasonings and Ingredients

From the Facebook group discussion, here’s a snapshot of the ingredients Adventist cooks are experimenting with:

Global & Bold Flavors

Harissa
Berbere seasoning
Gochujang
Thai red curry paste
Garam masala
Za’atar
Sumac

Umami Boosters

Mushroom powder
Miso
Coconut aminos
Smoked salts
Nutritional yeast (used more intentionally)

Specialty Salts & Aromatics

Kala namak (black salt)
Hing (asafoetida)
Fresh ginger
Cloves (used subtly)

Creative Additions

Banana sauce
Teriyaki
Adobo-style sauces
Smoked paprika
Vinegars and citrus

What stands out is not just variety—but intentionality. These aren’t random additions; they’re chosen to build depth, balance, and interest.

5. Growing Your Own Flavor: Herbs for a North American Garden

Many commenters emphasized one simple upgrade:

👉 Fresh herbs change everything

Even a small backyard or patio can support a vibrant herb garden.

Easy-to-Grow Favorites:

Basil
Parsley
Cilantro
Thyme
Rosemary
Sage
Chives
Oregano
Mint

Tips:

Group herbs by water needs
Keep sun-loving herbs (like basil and rosemary) together
Harvest often to encourage growth
Use fresh at the end of cooking for maximum flavor

6. Herb Garden Plan

Here’s a simple backyard herb garden layout and a visual of the herbs you might grow.

🌿 Garden Layout Plan

Example layout:

Back row (tall): rosemary, sage
Middle: basil, oregano, thyme
Front: parsley, cilantro, chives
Edge or pots: mint (to prevent spreading)

7. 🌱 Mature Herb Garden (What You’ll Harvest)

There is something deeply satisfying—and health-promoting—about stepping outside to snip fresh herbs for your meal.

A herb garden is such a pleasure to cultivate. Herbs can also be grown in pots on apartment balconies or many can be grown and snipped as ''houseplants''

8. Resources for Today’s Adventist (and Beyond) Vegetarian Cook

We truly are living in a golden age of plant-based learning.

Adventist & Adjacent Resources

Revive Café Cookbooks (fresh, modern Adventist-inspired cuisine)
Healthier Steps Cookbook (Adventist-Caribbean inspired, gluten-free)
A Taste of Heaven Cookbook Series by Kyong Weathersby
80 World Flavors for the 7th Day Sabbath Table: Delicious, Nutritious Fellowship Meals from Around the World.
The Optimal Diet : The Official CHIP Cookbook by Darlene Blaney
3ABN cooking programs
Camp meeting cooking classes
Church potlucks (still a living laboratory!)

Broader Plant-Based Resources

Cookbooks:

The Vegetarian Reset: 75 Low-Carb Plant-Forward
Make It Plant-Based! Filipino: 60+ Recipes ...
High-Protein Vegan Diet Cookbook for Seniors: Quick and Delcious Plant-Based Recipes for Active Aging...

Blogs & Websites:

Monkey and Me Kitchen Adventures
Minimalist Baker
PlantYou
VeggieSchool.Blogspot.com (you are here)
Organic Granny (www.organicgranny.com)

Video & YouTube:

Global cooking channels (Indian, Asian, Middle Eastern)
Vegan chefs demonstrating techniques and flavor layering

Online Learning:

Cooking courses and webinars
Plant-based education platforms
Communities like the one led by Ocean Robbins (Food Revolution Network)

Events & Experiences:

Vegetarian food festivals
Cultural food events
Vegan cruises and retreats
Local cooking classes

Community:

Facebook groups (like the one that sparked this article!)
International recipe-sharing communities

A Closing Thought: Tradition + Curiosity

There’s room in the Adventist kitchen for both:

The nostalgic Special K loaf
And a fragrant Ethiopian lentil stew
A simple haystack
And a Thai curry bursting with ginger and basil

This isn’t about abandoning identity.
It’s about enriching it.

As one commenter wisely said:
“You can make the same recipe taste 100+ ways.”

And perhaps that’s the heart of this movement:

👉 Not sameness—but possibility.
👉 Not limitation—but discovery.

*My fave recipe group on Facebook is Best Adventist Recipe Swap with recipes and related information shared by almost 50,000 members! The Admin. staff is superlative. This article is mostly based on a post that spawned almost 100 comments. Join and find the traditional Adventist recipes along with new flavorful recipes that are on the track to becoming trad. faves!

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What do you think of Adventist vegetarian cooking? Do you see trends? 👇👇Please drop a comment below👇👇

The Best Plant-Based Cheeses for Comfort Food (And 4 Hacks to make them Super Gooey!)

noreply@blogger.com (Cynthia Zirkwitz) — Sun, 12 Apr 2026 20:03:00 +0000

If you are transitioning to a plant-based diet or cooking for loved ones who miss the heavy, comforting pull of dairy cheese, walking down the grocery aisle can be overwhelming. Many vegan cheeses look great on the package but turn into a plastic-like layer when baked, or are filled with artificial binders and controversial oils.

Let's break down the best vegan cheese slices and shreds available across the US and Canada.

We will evaluate them by their ingredients, processing levels, and how well they actually melt in your favorite casserole and sandwiches.

The Ingredient Truth: What is Actually in Vegan Cheese?

Most commercial vegan cheeses do not use a continuous protein matrix like dairy cheese. Instead, they are stabilized using a mix of water, solid vegetable fats, and starches. To avoid high amounts of saturated and heavy chemical emulsifiers, look for brandsutilizing whole food bases like cashews or oats instead of just oil and modified food starch.

A note on Palm Oil:

Many health-conscious consumers avoid palm oil due to its

high saturated fat content and environmental concerns. Rest assured none of the prominent options listed below contain palm oil!

1. The Undisputed King of "Clean" US Cheese: Miyoko's Creamery

Format: Blocks, Slices, Shreds, and a revolutionary "Liquid Pizza

Mozzarella". The Base: Organic cashew milk and coconut oil.

Processed Level: Very Low (Ultra-Clean). Miyoko's relies on traditional, live-cultured cheesemaking rather than chemical thickeners and fillers.

The Performance: This is arguably the best-tasting artisan brand on the market. If you are making a pizza or a baked casserole, their Liquid Mozzarella is a miracle. You pour it over the dish raw, and it bakes up to bubble, stretch, and brown exactly like real dairy.

Availability: Widely available across the US at major grocers like Whole Foods, Target, and Kroger. (Available in limited specialty stores in Canada).

2. The Best for Melting & Stretch: Daiya (New Oat Cream Blend)

Format: Slices and Shreds (Cheddar, Mozzarella, Mexican Blend).

The Base: Coconut oil and Daiya's "Oat Cream" blend.

Processed Level: Moderate. While it still relies on starches, the addition of oat cream makes it feel much closer to a real food product.

The Performance: This is the ultimate choice for your grilled cheese sandwiches and heavy baked casseroles. Historically, Daiya had a reputation for not melting well, but their updated oat formula melts flawlessly and gets wonderfully gooey.

Availability: Everywhere! This is the most accessible brand in both the US and Canada.

3. The Best "Clean Label" for Casseroles: Field Roast Chao Slices

Format: Slices and Shreds (Creamy Original, Tomato Cayenne).

The Base: Coconut oil and fermented tofu (soy).

Processed Level: Low-to-Moderate. The use of traditional fermented tofu to create that rich, savory, bitey cheese flavor is a massive win over brands that just use artificial "vegan natural flavors".

The Performance: Chao slices have a spectacularly buttery mouthfeel. They melt very smoothly into a velvety pool, making them fantastic for layering inside heavy bakes or melting over a veggie burger. Because they are so creamy, they don't give you tha aggressive, elastic "mozzarella stretch," but the flavor is top-tier.

Availability: Widely available in both the US and Canada

4. The Canadian Whole-Food Gem: Nuts For Cheese

Format; Cultured wedges and spreads (which can easily be crumbled over casseroles).

The Base: Organic fermented cashew milk and coconut oil.

Processed Level: Very Low (Cleanest Option). These are individually handcrafted using traditional culturing methods without heavy starches or isolates.

The Performance: Because they are made of real, blended cashews, they do not turn into "liquid plastic" when heated. Instead, they soften into a beautifully rich, creamy texture. Crumbles of their "Un-Brie-Lievable" style over a hot casserole provide a rich, bubbling fat profile that tastes incredibly gourmet.

Availability: Heavily available across Canada and rapidly expanding into premium/natural grocery stores in the United States!

5. The Everyday Cold Slice: Violife

Format: Slices and Shreds (Cheddar, Provolone, Smoked).

The Base: Coconut oil and potato/tapioca starch.

Processed Level: Moderate-to-High. Violife relies heavily on isolated food starches to get its texture.

The Performance: If you prioritize a slice that tastes and feels exactly like a real dairy cheese slice right out of the fridge without being heated, Violife wins. It does not have that coconut aftertaste that some people dislike. It melts well for grilled cheese but can sometimes get a slightly thin look if baked at high heat for too long in a casserole.

Availability: Massive distribution in both the US and Canada.

Summary Checklist for Your Grocery Trip:

For a clean, gourmet experience (especially pizza):

Buy Miyoko's.

For the ultimate gooey grilled cheese:

Reach for the new oat-cream Daiya Slices.

For the least-processed, whole-food ingredients:

Reach for Nuts For Cheese or Miyoko's.

For classic cold sandwiches with no weird aftertaste:

Reach for Violife.

💡 Bonus: 4 Simple Hacks to Make Vegan Cheese Melt Like the Real Thing!

If you are trying to make a traditional baked casserole, a potluc dish, or a classic grilled cheese, you might find that

plant-based cheeses need a little extra help to reach that perfect, gooey consistency. Try these easy kitchen hacks to guarantee success every time:

1. Create a "Steam Oven" Under Foil.

Always bake your cheesy casseroles tightly covered with a lid or with aluminum foil for the first $15$ to $20$ minutes. The moisture from the sauce underneath will create steam, which is the absolute best environment to force vegan cheese to soften and melt flawlessly. Remove the lid or foil just for the last $5$ minutes if you want to brown the top.

2. The Skillet Splash Trick (For Perfect Grilled Cheese)

Place your assembled sandwich in the skillet. Right before you put the lid on the pan to help it cook, drop one teaspoon of water directly onto the hot surface (away from the bread) and immediately cover it with the lid. The trapped steam will melt the cheese slice to gooey perfection in seconds!

3. Buy Blocks and Grate Them Yourself

Many pre-shredded vegan cheeses are lightly coated in potato starch or cellulose to keep the shreds from sticking together in the bag. This coating stops them from melting smoothly. If a brand offers a block version (like Violife or Daiya), buy the block and grate it yourself on a fine setting just before cooking. It melts much faster

4. Whisk Shreds Directly Into Warm Sauces

If you are making a recipe that requires a creamy element (like a vegan mac and cheese or a potato bake), don't just put the cheese on top. Stir your shreds directly into your warm sauce on the stove first, whisking vigorously. The direct heat and liquid will melt the cheese smoothly into the base.

What do you think? Your thoughts are much appreciated not only by the Veggie School crew, but also by your fellow readers. Comment on the bottom left. 🥤Recipe and photos © 2026 Cynthia Zirkwitz | Veggie School

Please share the link, not the full recipe — thanks for supporting independent food writers! Find more quick, healthy vegan recipes and potluck ideas at Veggie School.

Reseach and editing were AI-assisted. Disclosure re affiliate ads is at bottom of screen.

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Citrus-Honeydew Glow Fruit Salad

noreply@blogger.com (Cynthia Zirkwitz) — Fri, 10 Apr 2026 20:01:00 +0000

Elegant Fresh Fruit Salad for Fellowship Tables and Brunch Buffets

When you need a dish that looks beautiful on the table yet takes only minutes to prepare, this fresh fruit salad is a lovely choice. With sweet honeydew, bright citrus, juicy pineapple, and a hint of cooling mint, it feels both refreshing and a little bit special; perfect for church fellowship meals, bridal or baby showers, brunch buffets, and family gatherings.
The light drizzle of lime and maple syrup enhances the fruit without overpowering its natural sweetness, making this salad elegant enough for company but simple enough for everyday use. Best of all, it can be prepared ahead and chilled until serving time, which makes entertaining so much easier.
Ingredients Yield: ~20 half-cup servings

6 cups honeydew cubes

4 cups orange segments

3 cups grapefruit segments

3 cups pineapple chunks

1/4 cup chopped fresh mint

3 tablespoons lime juice

3 tablespoons maple syrup

Directions:

Toss gently and chill.

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Orange Sail Boat Orange Metal Flake Shift Knob w/ M16x1.5 Insert Shifter Auto

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Orange Metal Flake Shift Knob

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Real Food Veggie Burger or Taco Crumbles

noreply@blogger.com (Cynthia Zirkwitz) — Wed, 01 Apr 2026 21:59:00 +0000

Vegan black bean tofu burgers with oats, carrot, and corn.
Mildly spiced, low-fat, and hearty—perfect for healthy plant-based meals.

This is a lovely, hearty, real-food veggie burger. 😊

A friend asked me if a burger recipe I had just tried and published had "held up"

-- meaning, did it crumble into pieces when it was removed from the pan?

That got me thinking about vegan binders, the glue-y ingredient that holds the

burgers together when you aren't using eggs.

For this particular burger, I've chosen to use rolled oats, but there are some

other starchy materials that would work as well. The bonus is that if the recipe

turns out crumbly, then you just get a tortilla and have yourself a delicious

taco meal!!

🌱 Do You Need a Starch or Grain?

Short answer: Yes—just a little.

With tofu + black beans, you’ll get great nutrition and flavor, but the texture can be:

Too soft (tofu)
Too crumbly (beans)

👉 A binder + a bit of starch helps:

Hold patties together
Prevent mushiness
Give a satisfying bite

Best options (choose one):

1/2 cup rolled oats (my top recommendation—simple & wholesome)
1/2 cup cooked brown rice or quinoa
1/3 cup breadcrumbs (least “whole food,” but works well)

🌮 Vegan Black Bean–Tofu Burger Patties or Taco Crumbles

Serves: 4–6 (6–8 patties)
Low-fat, gently spiced, freezer-friendly

🥕 Ingredients

1 block (14 oz / 400 g) firm tofu, drained
1 can (15 oz / 425 g) black beans, drained & rinsed
1/2 cup shredded carrot
1/2 cup cooked corn kernels
1–2 tbsp olive oil
1/2 cup rolled oats (or cooked quinoa/rice)

🌿 Taco Seasoning (mild, homemade)

1 tsp chili powder (mild)
1/2 tsp ground cumin
1/2 tsp smoked paprika
1/4 tsp garlic powder
1/4 tsp onion powder
1/4–1/2 tsp salt (to taste)
Pinch black pepper
Optional: pinch oregano

👩‍🍳 Instructions

1. Prep the tofu

Press tofu gently (wrap in towel, press 10–15 min)
Crumble into a large bowl

2. Mash the beans

Add black beans and mash about 75% smooth

Leave some chunks for texture

3. Add vegetables & seasoning

Stir in:

Carrot
Corn
Olive oil
All seasoning

4. Add binder

Mix in oats (or grain of choice)

👉 Mixture should be:

Moist but not wet
Able to hold shape when pressed

If too crumbly → add 1–2 tbsp water or a bit more oil
If too wet → add a few more oats

5. Rest (important!)

Let mixture sit 10–15 minutes
👉 This allows oats to absorb moisture and firm things up

6. Shape patties

Form into 6–8 patties
Press firmly

7. Cook

Option A: Pan-fry (best flavor)

Lightly oil pan
Cook 4–5 min per side until golden

Option B: Bake (lowest fat)

375°F / 190°C
Bake 20–25 min, flipping halfway

🌟 Tips for Success

Don’t skip the resting step—this replaces eggs as a binder
Slightly “under-wet” is better than too wet
Chill patties 20–30 min if they feel delicate after you've shaped them

🥗 Serving Ideas

Whole grain buns with lettuce & tomato
Wrapped in a tortilla with salsa
Crumbled over a taco salad bowl

💡 Flavor Notes

This version is:

Mild but not bland
Warm, earthy, slightly smoky
No excessive oil or heat

If you want just a touch more flavor:

Add 1 tsp lime juice
Or a spoon of tomato paste
Or a 1/2- 1 teaspoon liquid smoke (buy it at the health store).)

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Whole Wheat Raisin Peanut-Butter Bread Recipe

noreply@blogger.com (Cynthia Zirkwitz) — Thu, 05 Mar 2026 22:42:00 +0000

This whole wheat raisin bread comes from The Back to Eden Cookbook by Jethro Kloss—one of the early voices who helped popularize “back to basics” natural health and home food preparation. I love the spirit of his recipes: practical, nourishing, and meant for ordinary kitchens.

This version is a gentle modernization. I’ve kept the original’s memorable twist—peanut butter in the dough—because it adds tenderness, richness, and staying power. What I have updated are the details Kloss couldn’t assume in every home back then: today’s yeast equivalents, clearer rise cues, and modern oven timing (plus a stand-mixer option if you’d rather let the dough hook do the work). The result is a hearty, lightly sweet loaf that feels old-fashioned in the best way—reliable, wholesome, and potluck-ready.

1) Who was Jethro Kloss, and what was his impact?

Jethro Kloss (born 1863) was a Seventh-day Adventist health reformer, herbalist, and early natural-foods advocate. He trained in hydrotherapy/electrotherapy at the Battle Creek Sanitarium, worked in and operated sanitarium settings that emphasized a vegetarian diet + nature-based therapies, and later helped popularize soyfoods in the U.S.

His best-known work, Back to Eden, was published in the 1930s with a major expanded edition associated with 1939 (the “since 1939” framing shows up in modern editions). The publisher describes it as a long-running classic that sold millions of copies and “helped create the natural foods industry.”

Kloss didn’t use the modern term regenerative agriculture, but his message strongly linked human health to soil health—urging foods “grown on fertile soils” and “poison-free,” and even calling for attention to soil analysis and protecting the food supply. That soil-first, chemical-cautious mindset overlaps with today’s regenerative emphasis on building fertility, minimizing harmful inputs, and working with natural systems (even though modern regenerative ag is much more science-defined and data-driven).

The following recipes can be printed by clicking HERE.

2) Modernized Whole Wheat Raisin Peanut-Butter Bread (2 loaves)

Yield: 2 standard loaves
Pan: 2 loaf pans (about 9 x 5 in / 23 x 13 cm)
Oven: 350°F / 175°C

Ingredients

Warm water (divided): 2 cups / 480 ml (see temps below)
Active dry yeast: 1 packet = 2 1/4 tsp / 7 g (or) instant yeast: 2 tsp / 6 g
(A small 0.6-oz cake of fresh yeast ≈ 1 packet dry yeast.)
Salt: 1 tsp / ~6 g
Natural peanut butter: 1 cup / ~260 g
Neutral oil: 4 tbsp / 60 ml
Sweetener (choose one):

3/4 cup maple syrup or honey / ~240 g, or
3/4 cup sugar / ~150 g

Whole wheat flour: about 6 cups / ~720 g (add a little more only if needed)
Raisins: 1 cup / ~150 g (tossed with 1 tbsp flour so they don’t sink)

Water temperature (important)

If using active dry yeast: warm liquid about 100–110°F / 38–43°C
If using instant yeast: warm liquid about 120–130°F / 49–54°C

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Method A: Classic “sponge,” hand-kneaded (closest to Kloss’s method)

Bloom the yeast (active dry only): In a bowl, stir yeast into 1/4 cup / 60 ml of the warm water. Wait 5–10 minutes until foamy.
(If using instant yeast, skip blooming and mix it into the flour later.)
Make the sponge: Stir in 2 cups / ~240 g flour plus your sweetener. Beat until smooth. Cover and let rise 45–90 minutes, until puffy and airy.
Thin the peanut butter: Whisk peanut butter into 1 cup / 240 ml warm water until smooth (an immersion blender works great).
Build the dough: Add peanut-butter mixture, oil, salt, raisins, and enough of the remaining flour to make a soft, slightly tacky dough.
Knead: 8–10 minutes by hand (or until elastic and the dough holds together well).
First rise: Place in a greased bowl, cover, and rise 60–90 minutes (until doubled).
Shape + proof: Punch down, divide into 2 loaves, place in greased pans. Rise 30–60 minutes, until the dough crowns about 1 inch / 2–3 cm over the rim.
Bake: 350°F / 175°C for 40–55 minutes. Tent with foil if browning too fast.
Done when internal temp hits 190°F / 88°C or the loaf sounds hollow when tapped.
Cool: 10 minutes in pan, then turn out and cool completely before slicing.

Method B: Stand mixer (dough hook)

Mix wet: In the mixer bowl, whisk peanut butter + 1 cup / 240 ml warm water until smooth. Add remaining water (minus any used to bloom active dry), oil, sweetener, and salt.
Add dry: Add about 5 cups of the flour + yeast (instant can go right in here). Mix on low until shaggy.
Knead: Dough hook on low-medium 6–8 minutes, adding remaining flour gradually until dough is soft and only slightly tacky.

Finish with the same rise → shape → proof → bake steps as in Method A.

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Other Peanut Butter Recipes on Veggie School:

🥜🥜🥜🥜

*George Washington Carver, Adventists, and the Roots of Plant-Based Eating

*Holy Spread! Adventists and their Enduring Love of Peanut Butter

*Zucchini Brownies

*Peanut Hoisin Dipping Sauce for Vietnamese Fresh Spring Rolls

*Vegan Oriental Sauce for Hawaiian Haystacks

*Spicy Peanut Sauce for over Pho Noodles

*Vegan Carob Waffles

*Simple Tofu Spread

*Peanut Butter-Carob-Date Bars

*Peanut Butter-Carob-Energy Balls

*Peanut Butter-Carob Muffins

*Shirley’s Thai Peanut Sauce

*DIY Hoisin Sauce Recipe

*Thai Quinoa Salad

*Nuteena-like Sandwich Spread

Vegan Apple-Walnut Hermit Cookie Recipe

noreply@blogger.com (Cynthia Zirkwitz) — Tue, 27 Jan 2026 14:00:00 +0000

Anatomy of an Apple-Walnut Hermit Cookie

How Do You Make a Vegan Hermit Cookie?

I have long adored the multiple textures and flavours jammed into a little soft cookie called a "hermit."

Sweeteners

When my grandmother made hermits, she used molasses as part of the sweetening. I think that a little molasses might be a great addition to this cookie, and if I experiment further with this vegan (that is, no eggs or dairy or lard or other animal-based ingredients) recipe, I will try a little molasses in lieu of the maple syrup I used in this rendition.

However, the maple syrup and the coconut nectar sugar (you can substitute brown sugar if you like) make it just the sort of sweet I enjoy.

Spices

My grandmother's hermit was spiced with cinnamon, nutmeg and cloves and stuffed with walnuts and dates. This particular recipe uses only cinnamon and nutmeg as the spices, and I have added chunks of apple to the walnuts and dates.

Storage: Why They're Called "Hermits"

In the tradition of old German cookie recipes, like pfeffernuss or pepper nuts, a Christmas treat recipe that my German mother-in-law let me in on (too bad I was so young and distracted—and probably uninterested—to actually learn her recipe), the hermit cookie is said to improve over time.

These cookies were apparently hidden away in tins in the monastery (or wherever they were first named) for the individuals who lived hidden away, doing their contemplative spiritual practice on their lonesomes. (For more information about human hermits, scroll down below the recipe.) This particular hermit cookie is best hidden away in a freezer if you want to keep the cookies unmolested for a couple of weeks.

Recipe Note

The instructions below are written both for the baker making cookies "from scratch" with traditional tools and, alternatively, for persons using a Kitchen Aid standing mixer.

Prep and Baking Time

Prep time: 20 min

Cook time: 14 min

Ready in: 34 min

Yields: 2 1/2 to 3 dozen cookies

Ingredients

4 cups all-purpose flour (or gluten-free flour)
2 teaspoons baking soda
4 teaspoons ground cinnamon
1 teaspoon ground nutmeg
1 teaspoon fine ground sea salt
3/4 cup coconut oil, extra virgin, melted
3 cups coconut sugar (or packed brown sugar)
1/2 cup maple syrup (or 1/2 cup molasses)
1/2 cup plant milk
2 flax eggs: 2 tablespoons flax meal, 5 tablespoons water
2 cups chopped walnuts
2 cups chopped apples
2 cups chopped dates

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Instructions

In a small dish, mix up the flax egg: Stir together flax meal and water until it is a smooth, glutenous texture and put aside.
Preheat the oven to 350°F/175°C.
Line cookie sheets with parchment paper or silicone mats. Alternatively, spray with cooking oil.
In a large mixing bowl, combine flour, baking soda, cinnamon, nutmeg and salt. (If using a Kitchen Aid mixer, with bowl raised, use whisk attachment on "Stir" to combine—about 20 to 30 seconds.)
In another large mixing bowl, combine and stir together: coconut oil, flax egg, sugar, plant milk, and maple syrup. (Switch to the cooking paddle in your Kitchen Aid Mixer, raise bowl, and stir the above together for about 30 seconds.)
Stir in flour and mix well. (Continuing with cooking paddle in Kitchen Aid, gently stir in the flour—about 20 to 30 seconds—and then increase the speed to about 3 for about 2 minutes until well mixed.)
Fold in the dates, apples, and walnut pieces. (In Kitchen Aid bowl, add dates, apples and nuts, and on "Stir" only, fold the dates, apples and walnut pieces into the batter.)
Drop rounded teaspoons-ful of cookie batter onto the pans, about 1 1/2 to 2 inches apart.
Bake for 12 to 14 minutes, checking around the 8-minute mark. Cool completely on a rack. They are good warm, but they are even better on day 2 or 3 if kept in a tin or the fridge. Beyond a couple of days, freeze.
DOWNLOAD AND PRINT THE RECIPE FOR VEGAN APPLE-HERMIT COOKIES (Click Here)And as a bonus for Lovers of old fashioned Baked Treats, here is a link to a printable recipe for Coffee Cake Squares that turned up at most coffee parties in people's homes (remember them?) back in the day, in various places in Canada. These coffee squares have hot instant coffee in the cake recipe and also in the icing recipe. Download here and print up this recipe for Coffee Cake Squares, a sheet cake.

Coffee Cake like Grandma used to make

Real Hermits: Then and Now

A Hermit's Residence in Spain (Wiki Commons)

Hermits, as regularly understood in our Western society, were Christians who secluded themselves away for a deeper, more contemplative walk with God. Early writings about hermits present them as belonging to a monastic community or, earlier, individuals alone who wandered in the wilderness or lived very secluded, prayer-focused lives.

Individuals living an ascetic lifestyle also have a history in Buddhism, Hinduism, Taoism and Islam. Some hermits were held up as wise men and were sought by those wishing to increase their spirituality or needing worldly advice. Some hermits were so popular that they drew crowds of seekers, which destroyed their original goal of peaceful seclusion.

Where Hermits Lived

There were several sorts of early Christian (Catholic) accommodations for hermits. Some orders of monks had clusters of small cells where the hermits lived, praying and gathering occasionally with the community for prayers and meals. Other early hermits, such as "the Desert Fathers," earned a little income to cover their needs by weaving baskets.

City gatekeepers and ferrying boat operators were often recognized hermits, sanctioned by the church for these duties, and actually seen as being 'saints' by the 11th century.

2 Hindu Saddhus (Hermits)
Source: By I, Luca Galuzzi, CC BY-SA 2.5

.Latter-Day Hermits

A few years ago, I was surprised to discover that a Benedictine monastery (also a College) near Saskatoon, Saskatchewan, still had a hermitage on their grounds where a 'certified' hermit lived. One of my workmates told me about it.

Even more surprising, and quite alluring to me as an introvert, is the information that I found about modern "lay person" hermits that live in voluntary solitude from others—although some of them are married, so I guess the solitude is a relative term.

Examples of Modern Hermits

Although some of the hermits of today are religious persons (eg., former nuns), many hermits are folks who have chosen to live a minimalist lifestyle "away from the madding crowd". While the religious hermits still tend to focus their lives upon spiritual contemplation, including prayer, they also serve in many ways that are reminders of the role nuns used to play in days gone by: voluntarily performing acts of kindness and mercy to the aged and homeless, or writing, among other solitary roles.

A famous hermit is a Japanese man, 82, who lived as the only resident on an Island until health brought him back into the urban world. Other modern-day hermits live out solitary lives in Canadian ghost towns.

And then there are those hermits who were part of the "British Invasion" back in my Cold War youth..

Not Cookies, Not Saints, but Hermits Nonetheless

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From Soil to Supper: George Washington Carver, Adventists, and the Roots of Plant-Based Eating

noreply@blogger.com (Cynthia Zirkwitz) — Tue, 20 Jan 2026 14:24:00 +0000

Explore how George Washington Carver, Adventist nut meats,
and peanuts helped shape today’s plant-based eating movement.
George Washington Carver in his Lab.(AI image by ChatGPT)
At the dawn of the 20th century, the peanut moved from the margins of Southern agriculture into kitchens and dining tables across America—and a major reason was George Washington Carver, the agricultural scientist affectionately nicknamed “The Peanut Man.” His story, while often mythologized, offers a compelling early chapter in the broader history of plant-based eating. (Wikipedia)

Born into slavery around 1864, Carver became a botanist and teacher at Tuskegee Institute in Alabama. There, he worked with farmers whose soils had been exhausted by cotton. By promoting crop rotation with legumes like peanuts and sweet potatoes, he helped rehabilitate the land and introduced crops that were rich in protein and affordable for families who struggled to afford meat. (USDA)

Between 1896 and his death in 1943, Carver published 44 practical bulletins on agriculture and food for farmers. His most famous was How to Grow the Peanut and 105 Ways of Preparing It for Human Consumption (Tuskegee Institute Experimental Station Bulletin 31), first issued in 1916 and reprinted many times. Its recipes ranged from soups and breads to mock meats and desserts; Carver hoped that peanuts would become a nutritional staple in place of expensive animal proteins. (Wikipedia)

Although many of the recipes in 105 Ways were compiled from existing cookbooks and bulletins—Carver acknowledged these sources—his work popularized peanuts as an everyday food with high protein value and broad culinary potential. (Wikipedia)

Peanuts as “Meat” and Protein

Carver’s bulletins explicitly included recipes that treated peanuts as a stand-in for meat: protein-rich soups, peanut sausages, peanut-based sauces, and mock meats made from ground nuts or meals. Contemporary farmers’ bulletins described ways to prepare these foods that would sustain a family without reliance on meat, at a time when meat was a luxury for most rural households. (Ford Library and Museum)

In an era before modern meat analogs, Carver’s work pointed toward protein-forward, plant-based nutrition well before the mainstream rise of vegetarian brands.

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Adventist Roots of Commercial Meat Analogs

At roughly the same time Carver was championing peanuts in the rural South, another movement was shaping vegetarian food in the U.S.: Seventh-day Adventist health reform. Adventists encouraged vegetarian eating as part of their health message beginning in the mid-1800s, later launching commercial products to support plant-based diets. (The Portland Press Herald)

In the late 1800s and early 1900s, Dr. John Harvey Kellogg—an Adventist physician at the Battle Creek Sanitarium—developed some of the first commercial plant-based meats (like Nuttose and Protose), often based on peanuts and other legumes. (columbiaunion.org)

One of the oldest and best-loved Adventist products was Nuteena, a canned vegetarian meat analogue made from peanut meal, soy, corn, and rice flour. Introduced in 1949 by Loma Linda Foods (a company originally owned by the Seventh-day Adventist Church), Nuteena was used much like plant-based meat loaves today—sliced, crumbled into stews, or served in sandwiches. (Wikipedia)

Those Adventist roots helped bring nut-based protein loaves and meat substitutes into homes decades before the explosion of plant-based meat brands like Beyond Meat and Impossible Foods.

Veggie School invites you to look over the following articles and recipes on this site related to Adventists and peanut butter: Holy Spread: Adventists and the Enduring Love of Peanut Butter , and a Recipe for a Nuteena-Like Sandwich Spread

A Link to Today’s Plant-Based Movement

Carver’s advocacy for legumes and Adventist innovation in plant proteins both resonate with today’s plant-based eating trends. Modern consumers seek foods that are:

nutrient-dense and protein-rich without animal products
sustainable and environmentally conscious
flexible and satisfying in familiar meal contexts

Whether it’s a peanut stew inspired by Carver’s bulletins or a modern jackfruit “pulled pork,” the motivation echoes early 20th-century efforts to make plant foods central to everyday nourishment.

Reconstructed Carver-Style Peanut Recipe

Peanut and Sweet Potato Mock “Chicken”

Inspired by Carver’s peanut recipes (Ford Library and Museum)
Serves: 4
Prep + Cook: ~60 minutes
Ingredients
🥜2 large sweet potatoes (about 800 g), peeled and cubed
🥜1½ cups (150 g) roasted peanuts, finely ground
🥜2 tbsp (16 g) whole wheat flour
🥜1 small onion, minced
🥜2 cloves garlic, minced
🥜1 tsp (5 g) salt (adjust to taste)
🥜½ tsp (2 g) black pepper
🥜½ cup (120 ml) vegetable broth or water
🥜1 tbsp (15 ml) oil (optional, for sautéing)
Instructions
Cook the Sweet Potatoes
Place cubed sweet potatoes in boiling water and cook until tender (about 15 minutes). Drain and mash lightly.
Prepare the Peanut Base
In a bowl, combine finely ground peanuts with whole wheat flour, onion, garlic, salt, and pepper.
Combine & Simmer
Stir mashed sweet potatoes into the peanut mixture. Add broth a little at a time, stirring to create a thick, cohesive batter.
Cook the Mixture
Heat oil in a skillet over medium heat (or dry-heat if skipping oil). Spoon the mixture into the pan and cook 5–7 minutes per side, until lightly browned and firm.
Serve
Slice like a cut of meat or crumble into stews and sauces. Garnish with herbs or peanut gravy for extra protein.
Tip: If you want a softer texture, steam rather than fry and serve as a scoopable protein side dish🥜🥜.

click==> Download PDF & Print Recipe <==click

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Primary Source Materials You Can Explore

For authentic historical phrasing and context, these are excellent public-domain sources:
Tuskegee Institute Experimental Station Bulletin No. 31 — How to Grow the Peanut and 105 Ways of Preparing It for Human Consumption (written and compiled by George Washington Carver). (Wikipedia)
USDA Farmers’ Bulletins on peanuts and other legumes from the late 19th and early 20th centuries. (Wikipedia)
Other Peanut Butter Recipes on Veggie School:
🥜🥜🥜🥜🥜🥜🥜🥜🥜🥜
Whole Wheat Raisin-Peanut Butter Bread Recipe
Holy Spread! Adventists and their Enduring Love of Peanut Butter
Zucchini Brownies
Peanut Hoisin Dipping Sauce for Vietnamese Fresh Spring Rolls
Vegan Oriental Sauce for Hawaiian Haystacks
Spicy Peanut Suace for over Pho Noodles
Vegan Carob Waffles
Simple Tofu Spread
Peanut Butter-Carob-Date Bars
Peanut Butter-Carob-Energy Balls
Peanut Butter-Carob Muffins
Shirley’s Thai Peanut Sauce
DIY Hoisin Sauce Recipe
Thai Quinoa Salad
Nuteena-like Sandwich Spread
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🥤 Recipe and photos © 2026 Cynthia Zirkwitz | Veggie School
Please share the link, not the full recipe — thanks for supporting independent food writers!
Find more quick, healthy vegan recipes and potluck ideas at Veggie School

Holy Spread: Peanut Butter and Adventists

noreply@blogger.com (Cynthia Zirkwitz) — Wed, 07 Jan 2026 03:00:00 +0000

Adventists and the Enduring Love of Peanut Butter

When my husband prepared for a school-building mission trip to South America, he was given a packing list that included the usual suspects—sturdy shoes, water bottle, Bible, insect repellent… and one enormous jar of peanut butter. Yes, peanut butter. Not exactly sacramental, but practically sacred among Seventh-day Adventists.

Why the enduring Adventist affection for this humble spread? Is it the nutty taste? The protein? The nostalgia of potluck sandwiches? Or is there something deeper going on?

Let’s dig in.

A Brief History of Peanut Butter

Peanut butter as we know it today was first patented in 1884 by a Canadian, Marcellus Gilmore Edson, who ground roasted peanuts into a paste. It was later developed into a smooth, spreadable food in the U.S. in the 1890s by Dr. John Harvey Kellogg—a name that should ring a big vegetarian bell.

Dr. Kellogg, at the time a devout Seventh-day Adventist and health reformer, promoted peanut butter as a meat substitute for patients at the Battle Creek Sanitarium. He believed plant-based nutrition was divinely ordained for health and clarity of mind.

So yes, peanut butter has Adventist roots. Deep, nutty ones.

Why Adventists Love It

For Adventists, peanut butter ticks all the right boxes:

Plant-based

High in protein

Affordable and shelf-stable

Satisfying and easy to use

Naturally meat-free, dairy-free, and egg-free (check your label, of course)

It’s a staple in church kitchens, school lunches, and mission backpacks alike.

The Homemade Peanut Butter Cookbook:

Delicious Recipes and Tips for Making Your Own Peanut Butter

Peanut Butter by the Numbers

Here’s what’s in 2 tablespoons (32g) of natural peanut butter:

Calories: ~190

Protein: 8g

Fat: 16g (mostly heart-healthy unsaturated fats)

Carbohydrates: 7g

Fiber: 2g

Vitamin E, Magnesium, and Niacin – notable contributors

It's an energy-dense, nutrient-rich food ideal for vegetarians—especially those trying to avoid ultra-processed meat analogs.

sHOP PEANUT BUTTER ON AMAZON

🥜 Peanut Butter Loaf (aka No-Meat Meatloaf)

A vintage vegetarian classic from Adventist kitchens

Ingredients:

1 cup (250 mL) peanut butter (smooth or chunky)

1½ cups (375 mL) whole wheat bread crumbs

1 small onion, finely chopped

½ cup (125 mL) grated carrot

½ cup (125 mL) milk or plant-based milk

2 eggs or flax substitute (2 tbsp flax + 6 tbsp water)

1 tsp (5 mL) soy sauce

Salt and pepper to taste

Instructions:

1. Preheat oven to 350°F (175°C)

2. In a large bowl, mix all ingredients until well combined.

3. Press mixture into a greased loaf pan

4. Bake for 45–50 minutes until golden and firm.

5. Let rest before slicing.

Optional: Serve with tomato glaze or mushroom gravy.

Tips:

Pairs well with mashed potatoes, green veggies, and a sense of community.

You can download it here:

👉 Peanut Butter Loaf Recipe Card (PDF)

Is Peanut Butter Here to Stay?

Absolutely. Peanut butter is having a bit of a renaissance among health-conscious, plant-loving people—and Adventists were ahead of the curve. Whether it's being spooned into smoothies, spread on Ezekiel bread, or packed for a mission trip to the Andes, peanut butter continues to unite taste, convenience, and vegetarian values.

So next time you scoop that jar, know you're partaking in a legacy—equal parts protein and prophecy.

Have a favorite peanut butter recipe or memory from church life? Drop it in the comments!

Ever wrestled with a stubborn jar lid? These easy-open kitchen tools take the strain off your hands and make cooking a pleasure again.

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Other Peanut Butter Recipes on Veggie School:

🥜🥜🥜🥜🥜🥜🥜🥜🥜🥜

Whole Wheat Raisin-Peanut Butter Bread Recipe

George Washington Carver, Adventists, and the Roots of Plant-Based Eating

Zucchini Brownies

Peanut Hoisin Dipping Sauce for Vietnamese Fresh Spring Rolls

Vegan Oriental Sauce for Hawaiian Haystacks

Spicy Peanut Suace for over Pho Noodles

Vegan Carob Waffles

Simple Tofu Spread

Peanut Butter-Carob-Date Bars

Peanut Butter-Carob-Energy Balls

Peanut Butter-Carob Muffins

Shirley’s Thai Peanut Sauce

DIY Hoisin Sauce Recipe

Thai Quinoa Salad

Nuteena-like Sandwich Spread

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Classic Vegan Special K Casserole (With Sensible Variations)

noreply@blogger.com (Cynthia Zirkwitz) — Wed, 17 Dec 2025 19:37:00 +0000

Potluck‑friendly • adaptable • familiar comfort food with modern plant‑based options

This vegan Special K casserole here at VeggieSchool keeps the comfort of the church potluck classic while offering flexible, dairy-free and gluten-free options.

Why This Recipe Gets Its Own Page

If you grew up around church potlucks, you already know this dish. Somewhere between a loaf, a casserole, and a savory bake, Special K Casserole became a dependable staple because it was filling, sliceable, affordable, and easy to transport. Over time, the original egg‑heavy recipe quietly evolved. Today, vegan versions are often the first pan to empty—not because they are labeled vegan, but because they are moist, savory, and familiar without being heavy.

This version is designed for VeggieSchool kitchens: practical, flexible, and respectful of tradition—without turning into a 35‑option ingredient chart.

A Very Short History of Special K Casserole

The earliest versions of Special K casserole (sometimes called Special K Roast) appeared in North American church and community cookbooks in the mid‑20th century. The classic formula was:

6–8 eggs
Cottage cheese or sour cream
Cream soup
Butter
Onion
Crushed Special K cereal

It was protein‑dense, economical, and firm enough to slice—important qualities for large gatherings.

As dietary needs shifted, cooks began quietly modifying it:

Eggs reduced, then replaced with tofu
Dairy swapped for plant milks and vegan cream soups
Butter replaced with oil
Gluten‑free cereals introduced

Interestingly, the vegan version didn’t just survive at potlucks—it often became more popular. Why?

It sits lighter on the stomach
It holds together without being rubbery
It accommodates more dietary needs at one table
It tastes like the original people remember

In short: fewer eggs, more guests served.

Vegan Special K Casserole (Base Recipe)

Yield

Serves 8–10 (one standard 9 × 13 in / 23 × 33 cm pan)

Dry Ingredients

3 cups (90 g) cereal flakes (see cereal options below)
1 cup (120 g) finely chopped onion
½ cup (60 g) chopped celery (optional but traditional)
½ cup (60 g) chopped mushrooms (optional, adds umami)

Wet Ingredients

1 block (400 g) firm tofu, pressed
¾ cup (180 mL) unsweetened plant milk
¼ cup (60 mL) neutral oil (olive or avocado)
2 Tbsp nutritional yeast
1 Tbsp soy sauce or tamari
1 tsp onion powder
½ tsp garlic powder
½ tsp dried sage or poultry‑style seasoning
Black pepper to taste

Optional Binding Boost (Choose One)

(Use only if your casserole seems very loose)

2 Tbsp chickpea flour
OR 1 Tbsp ground flax + 2½ Tbsp water

Sensible Cereal Options (Not 35, Promise)

Use one, not a mix.

Classic: Kellogg’s Special K (original flakes)
Whole‑grain: Generic wheat flakes
Corn‑based: Cornflakes (unsweetened)
Gluten‑free: Brown rice flakes

Tip: Lightly crush flakes with your hands—don’t pulverize.

Flavor Variations (Choose One Direction)

1. Classic Church Basement

Add ½ tsp dried thyme
Use mushrooms and celery

2. Savory Herb Roast

Add 1 tsp poultry‑style seasoning
Use olive oil

3. Mildly Cheesy (Without Cheese)

Increase nutritional yeast to 3 Tbsp
Add ¼ tsp turmeric for color

4. Vegetable‑Forward

Add ½ cup grated carrot or zucchini (squeeze moisture out)

Instructions

Preheat oven to 350°F (175°C).
Grease a 9 × 13 in (23 × 33 cm) baking dish.
Crumble tofu into a food processor or bowl. Blend or mash until ricotta‑like.
Add wet ingredients and seasonings; blend until smooth but not liquid.
Stir in vegetables and cereal flakes by hand.
Transfer mixture to prepared dish and press gently to level.
Bake uncovered for 40–45 minutes, until firm and lightly golden.
Rest 10 minutes before slicing.

Why This Version Works at Potlucks

Holds together cleanly
Neutral but savory flavor appeals across generations
Accommodates vegan, dairy‑free, and optional gluten‑free needs
Familiar name reduces hesitation

Most guests never ask what’s in it—they just ask for the recipe.

Make‑Ahead & Storage

Can be assembled 24 hours ahead and baked day‑of
Keeps 4–5 days refrigerated
Freezes well once baked and cooled

This recipe is part of the VeggieSchool Potluck Classics Series.

Etsy for the coolest casserole carriers-- take a look! *affiliate link

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