• a burning sensation in the back of the neck, forearms and chest
• numbness in the back of the neck, radiating to the arms and back
• tingling, warmth and weakness in the face, temples, upper back, neck and arms
• facial pressure or tightness
• chest pain
• headache including migraines
• nausea
• rapid heartbeat
• difficulty breathing in people with asthma
• drowsiness
• weakness

I don’t know about you but this isn’t my idea of a good time! Miyoko Schinner, author of The New Now and Zen Epicure: Gourmet Vegan Recipes for the Enlightened Palate has created a flavoring that doubles as a bouillon. The recipe can be found on a site devoted to the unturkey and below. For those of you who didn’t have a chance to taste an unturkey before Now & Zen went out of business, I highly recommend making the recipe on this site to create one of your own. Unlike the tofurkey, the unturkey tastes good.

The Schinner’s flavoring uses nutritional yeast as its main ingredient and does not use any free glutamates. Nutritional yeast can be found in most health food stores. It’s a nutritional supplement similar to brewer’s yeast. It’s a deactivated yeast that is high in protein and vitamins (especially B-complex vitamins) but low in salt and fat. It has a cheese-like flavor so many vegans and lactose-intolerant individuals use it as a substitute for Parmesan on pasta or as a substitute for white cheddar on popcorn.

Nutritional Yeast vs. Brewer’s Yeast

So, if nutritional yeast is similar to brewer’s yeast, how exactly is it different? The Cook’s Thesaurus does an excellent job of explaining this:

Brewer’s Yeast
Notes: This inactive yeast is rich in protein and B vitamins, and it’s used [as] a nutritional supplement. It’s a by-product of beer-making, which gives it a slightly bitter flavor. If you object to the bitterness, try nutritional yeast, which is made from the same yeast strain but grown on molasses. It’s more expensive but has a more pleasant flavor. You can also buy debittered brewer’s yeast. Brewer’s yeast comes powdered (the most potent form), in flakes (best for health shakes), and in tablets. Don’t confuse this with active forms of yeast, like the kinds bakers, brewers, and winemakers use. If you eat them, active yeasts will continue to grow in your intestine, robbing your body of valuable nutrients.
Substitutes: nutritional yeast (better, nuttier flavor, lighter color) OR yeast extract

Nutritional Yeast
Equivalents: 1 tablespoon powdered = 2 tablespoons flakes
Notes: This nutritional supplement has a pleasant nutty-cheesy flavor and is packed with protein and B vitamins. It comes in flakes or powder and is popular with vegans and health buffs who use it to make cheese substitutes, gravies, and many other dishes. It’s also a great topping for popcorn. Nutritional yeast is very similar to brewer’s yeast, which is also used as a nutritional supplement and is made from the same strain of yeast. The difference is that brewer’s yeast is a by-product of beer production and retains some of the bitter flavor of hops. Don’t confuse nutritional yeast, which is deactivated, with active forms of yeast, like the kinds bakers, brewers, and winemakers use. If you eat them, active yeasts will continue to grow in your intestine, robbing your body of valuable nutrients. Look for nutritional yeast at health food stores. Get fortified nutritional yeast if you’re taking it as a source of vitamin B12.
Substitutes: brewer’s yeast (inferior flavor, darker color) OR Parmesan cheese (as a condiment; higher in fat, less nutritious [and is not vegan]) OR wheat germ (works well in baked goods or sprinkled on cereals) OR yeast extract [which contains free glutamates]

Light Yeast Flavoring Powder

Makes approximately 185 ml (6.5 ounces) of powder

I usually triple the recipe and keep it in the refrigerator. If you don’t think you will go through it quickly enough, you can store it in the freezer. When the recipe is tripled, it makes approximately 2.5 cups (550 ml) of flavoring powder. I use 1 teaspoon Light Yeast Flavoring Powder mixed into 1 cup of boiling water in place of 1 cup broth whenever it is called for in a recipe. This broth is also what I reach for when I’m not feeling well. It makes an excellent seasoning in cooking in general. This recipe will be called on again when I discuss the ways to make seitan.

Ingredients

You may look at the ingredients and think that’s a LOT of spices to purchases and spices are expensive. Check out places like the PCC and Whole Foods which will sell you only the amount of spices you need instead of large jars. Buying spices in smaller amounts will be less expensive and your spices will end up being fresher. Once a month, I buy what spices I think I’ll need that month. I end up spending only a few dollars at most for many different spices instead of just for one and since the spices are fresh, I can use what the recipe calls for instead of increasing it because my spices have lost their flavor.

• 1 c nutritional yeast flakes*
• 1 T salt
• 1/2 t ground ginger
• 1/2 t turmeric
• 1 t ground black pepper
• 1 t leaf marjoram
• 1 t tarragon
• 1 t paprika
• 1 t rosemary leaves
• 2 t rubbed sage
• 2 t celery seed
• 2 t thyme
• 2 t garlic powder
• 2 t onion powder

*Some stores sell two sizes of flakes. Choose the larger size. If only powdered nutritional yeast is available, use half the amount stated above.

Tools

• Cuisinart fitted with a metal blade — OR — blender*
• Large enough airtight container to hold the finished product. Use a Food Saver container if you have one.
• Measuring spoons and cups

*Only use a blender if you are making the recipe as stated. If you double or triple the recipe, you will have a much easier time if you use a Cuisinart.

Directions

1. Measure and place all of the ingredients in the Cuisinart.
2. Process until the mixture is a fine powder.
3. Place ingredients in an airtight container and store in the refrigerator or freezer.

Vanilla Cupcakes

Serves 12

Ingredients

Dry Ingredients:

• 1 1/4 c pastry flour*
• 2 T arrowroot powder
• 1 t baking soda
• 1 t baking powder
• 1/4 t salt

*I ground soft red wheat.

Wet Ingredients:

• 1/2 c applesauce
• 2/3 c homemade vanilla soymilk
• 1 T canola oil
• 1 t liquid stevia
• 1 1/2 t vanilla extract
• 1 1/2 c okara

Needed Tools

• Muffin/cupcake pan
• 12 paper bake cups
• Sifter
• Cuisinart with metal blade
• Small bowl

Directions

1. Preheat oven to 350 degrees.
2. Place paper baking cups in the muffin pan
3. Sift the dry ingredients together into a small bowl and then set aside.
4. Place the wet ingredients into the Cuisinart and process until smooth. You may need to scrape the sides of the bowl occasionally to make sure that it is completely mixed.
5. Add the dry mixture into the Cuisinart with the wet ingredients. Pulse to blend until the dry ingredients are moistened.
6. Pour 1/4 c of the mixture into each baking cup.
7. Bake for 22 minutes or until toothpick inserted into the center of one cupcake comes out clean.
8. Let cool before turning out.

Nutritional Information

• Character. Moral Courage: principle vs. expediency
• Integrity. Political Indecency: swiftboating
• Action. Real Change: Who will inspire & lead us towards peace?

Another big thank you to Stephanie Steiner the Grocery Buyer/Merchandiser for the PCC. I appreciate the detailed and honest response you sent me about White Wave products. Employees like you are one reason why I continue to be a loyal shopper at the PCC. I wish Whole Foods had been as honest in their response about Horizon Organics and non-response about White Wave instead of hiding behind a confidentiality statement that prohibits me from discussing the contents of their answer with others.

Vegan Carob Brownies

Here’s another recipe for your okara left from your last batch of soymilk. These brownies are absolutely yummy! Serve them hot with a little Soy Delicious vanilla ice cream or a little vanilla soymilk on top and you have quite a treat.

This recipe was inspired by a recipe by Holly Rudin-Braschi.

Ingredients

Dry Ingredients:

• 1 1/3 c pastry flour*
• 1/2 t baking soda
• 1/2 t cinnamon

*I ground soft red wheat.

Wet Ingredients:

• 1/2 c applesauce
• 1/2 c homemade vanilla soymilk
• 1 t canola oil
• 3/4 t liquid stevia
• 1 1/2 c okara
• 1/3 c carob powder

Additional Ingredients

• 1 c Sunspire Vegan Carob Chips

Needed Tools

• 8″ x 8″ baking pan
• Unbleached parchment paper
• Sifter
• Cuisinart with metal blade
• Small bowl

Directions

1. Preheat oven to 350 degrees.
2. Cut a piece of parchment paper to fit the bottom of the baking pan.
3. Lightly grease the bottom and sides of the pan with vegetable oil.
4. Place the cut parchment paper on top of the greased bottom and lightly grease it with vegetable oil.
5. Lightly flour the pan.
6. Sift the dry ingredients together into a small bowl and then set aside.
7. Place the wet ingredients into the Cuisinart and process until smooth. You may need to scrape the sides of the bowl occasionally to make sure that it is completely mixed.
8. Add the dry mixture into the Cuisinart with the wet ingredients. Pulse to blend until the dry ingredients are moistened.
9. Add the carob chips and pulse three times quickly to mix. Don’t pulse too much or too long or you will chop of the carob chips too finely.
10. Pour the mixture into prepared pan.
11. Bake for 22 minutes or until brownies pull away from sides.
12. Let cool before turning out. The parchment paper will peel off the bottom easily.

Nutritional Information

• Reducing inflammation in illnesses such as asthma, arthritis, and migraines
• Promoting bone health by helping to prevent excessive bone turnover
• Reducing the formation of blood clots which potentially reduces the risk of heart attack and stroke for those at risk
• Reducing the risk for colon, prostate and breast cancers
• Lowering blood pressure
• Lowering cholesterol levels
• Relieving constipation
• Stabilizing blood sugar levels in diabetics
• Preventing the blood vessel spasm that leads to migraine attacks
• Promoting relaxation and restores normal sleep patterns
• Reducing the severity of asthma by keeping airways relaxed and open
• Improving chances of conception for those women trying to get pregnant
• Restoring hormonal balance in perimenopausal women
• Lowering the risk of Dry Eye Syndrome (DES)

I’ve made it part of my daily breakfast (see below) and even if it didn’t help with the above, it’s filling and tastes great.

Loom Knitting

When loom knitting with flax yarn, remember to knit loosely because the yarn has little elasticity. It is a not a yarn for beginners to knit with. For intermediate to advanced knitters, remember to follow the guidelines for good loom knitting habits on Loom Knitting Help and you will have a much easier time knitting with this yarn.

Becky’s Breakfast Granola

Most store-bought granolas are not good for you because of the amount of added sugar and hydrogenated fats. My granola has no added fat and the sugar used, agave syrup, has a lower glycemic index and load than most sweeteners on the market. Even so, the agave syrup can be omitted if you’d prefer. While this breakfast is not low in calories, it is high in protein and fiber. It’s also high in omega-3 fatty acids which has the many wonderful health benefits noted above. If you are not used to eating a high fiber diet, you should begin to incorporate flaxseed into your diet 1 teaspoon at a time to avoid flatulence and bloating. Be sure to drink enough water during the day (6-8 cups).

We can all feel the price of foods squeezing our wallet. A recent study done at the University of Washington confirms that the cost of healthy foods has skyrocketed compared to junk foods. The cost of organic foods is even higher so many people have become smart about which ones they purchase. The grains, nuts and some fruits listed below are on the list of foods to consider purchasing as organic because they are loaded with pesticides. Please keep this in mind when preparing the granola.

I make my granola in a dehydrator but you can spread it out on cookie sheets and bake it in the oven as well. Be sure to store your granola in the refrigerator once it’s done.

This granola tastes great with soymilk.

14 servings

Ingredients

• 4 cups old fashioned oats
• 1 cup wheat germ
• 1 cup oat bran
• 1 cup chopped deglet noor dates
• ½ cup organic raw blue agave syrup
• Flaxseed

Optional:

• 1 cup sliced almonds
• 1 cup unsweetened coconut flakes
• &fract12; cup each of other dried fruits

Directions

1. In a large bowl, mix the oats, wheat germ and oat bran together.
2. Heat the agave syrup in the microwave for 30 seconds and pour over the grain mixture. Mix well. Lumps will form as you mix.
3. Add the chopped dates and other optional ingredients. Mix well.
4. Spoon the mixture onto the dehydrator trays.
5. Set the dehydrator to 145º and keep it on for 2-7 hours.
6. Put in the glass or plastic container and store in the refrigerator.
7. Serve with 2-4 T of ground flaxseed.

If you go through the granola quickly, you can add the ground flaxseed before putting the container in the refrigerator. Ground flaxseed goes rancid quickly though so it’s recommended to add it at the time you eat it.

Nutritional Information

Low-fat Vegan Pumpkin Pie

Makes 8 servings.

Ingredients

• 15 oz can of pumpkin or 2 cups cooked
• 2 1/4 c okara (from 2 batches of soymilk)
• 1/2-2/3 t stevia
• 2/3 c soymilk
• 1 t vanilla (only if the soymilk is not vanilla)
• 1 T pumpkin pie spice
• 1 unbaked 9″ pie crust

Directions

1. Preheat oven to 350º.
2. Place the okara and soymilk in the food processor or blender and process until smooth.
3. Add the pumpkin, stevia, pumpkin pie spice and vanilla (if using) and blend well.
4. Pour into the pie crust.
5. Bake in oven for 1 hour. The filling will still be soft when done.
6. Chill in the refrigerator for at least one hour. The filling will firm as it chills.

Nutritional Information

To also help you along your way, here a recipe for making soymilk in a soymilk maker. The one I use is a SoyaPower by Sanlix.

Vanilla Soymilk

This is a very smooth tasting soymilk that makes approximately six servings. In addition to the soymilk maker, you’ll need a gold coffee filter, wide mouth funnel, and glass pitcher. I highly recommend Frigoverre pitchers as they have a hermetically-sealed lid. You can purchase these pitchers from Chef’s Catalog, Village Kitchen and GreenFeet. Do not use a plastic pitcher to store your soymilk in.

Ingredients

• 100 grams soybeans
• 2″ piece of a vanilla bean, cut into 4-6 pieces
• 10-15 drops of liquid stevia such as SteviaClear
• Pinch of salt

Directions

1. Rinse and soak the soybeans overnight (8-10 hours) in the refrigerator.
2. Drain and rinse beans. Do not worry about removing the hull from the beans.
3. Fill the pitcher of the soymilk maker with filtered water until it reaches a halfway point between the two water level marks on the side of the pitcher.
4. Place the beans in the soymilk maker’s filter and attach to the soymilk maker per your manufacturer’s directions.
5. Place the soymilk maker’s head onto the pitcher. Lock the latches if your maker has them.
6. Plug the power cord into the soymilk maker and then into a power outlet.
7. Push the Start button on your soymilk maker. The machine will start by heating the water and then it will grind the soybeans. After 15-20 minutes, the machine will beep to let you know that it has finished and the milk is done.
8. After hearing the beep, unplug the power cord from the power outlet and then from the soymilk maker. Set the power cord aside.
9. Unlock the latch if necessary and lift the head off of the pitcher. Place the head aside and let it cool.

Once it has cooled, store the okara in the refrigerator or freezer for another recipe. You can also use okara in place of eggs in some recipes.

10. Using a spoon, slowly stir the milk in the pitcher to help the foam dissipate.
11. Put the salt, stevia, and vanilla bean into the glass pitcher. Place the funnel in the glass pitcher and the gold coffee filter on top.
12. Pour the milk into the glass pitcher through the gold coffee filter.
13. Allow to cool to room temperature and then store in the refrigerator.

Nutritional Information

To increase the calcium, add calcium carbonate to your soymilk after it has cooled. You can purchase the supplements from your local pharmacy. It is also available for purchase from VeganEssentials. You will need to shake the soymilk before each use to distribute it.

Infant Sweater

Infant Sweater byRebecca Novelli is licensed under aCreative Commons Attribution-Noncommercial-Share Alike 3.0 Unported License.

Pattern Information

Loom: DA ESG Wonderloom
Gauge: 4 sts 5 rws per 1″, Twisted Stockinette St
Yarn: Pymouth Jellie Beenz, Baby Blue
Estimated Ydg: 220
Main stitch: Twisted Stockinette St (knit tbl (e-wrap) stitch)

Suggestions

Cast-on: Crochet cast-on
Bind-off: Provisional and Crochet bind-offs
Increase stitch: Bar increase

Loom Knitting Instructions

Back

• Cast on 41 sts.
• Estab rib pat on Row 1: *K1 , P1.
• Repeat from *. End K1. Work 7 rws. On row 8, increase as below using a bar increase. [1.5″].
• Rib-to-Body Inc Row:[Work 6, inc 1 in next st] 5x, work 6. (46 sts)
• Work in pat st until piece meas 6″ [row 22]. Place underarm markers.
• Cont in pat st until piece meas 10.5″ [row 46].
• Bind off all stitches using a provisional bind-off using a different color yarn. Do not gather. (Stitches will be used as: 15 shoulder sts, 16 back neck sts, 15 shoulder sts.)

Work Front. (below)

Front

• Work as for back, including all shaping, and, at the same time when piece meas 8.5″ [row 34]
• Begin Neck Shaping: Work to stitch 20. Bind off center 6 sts using a provisional bind-off using a different color yarn. Do not gather.
• Attach another ball of yarn on opposite side of bound off stitches and complete the row.
• Work both sides at once. Bind off 2 sts (each side) at neck edge 1 x using provisional bind-off. Use the same yarn used for the center stitches.
• Dec 1 st at each neck edge by binding off as above, every other row 3x.

The bind-off will be a wide “U” shape around the neck. These stitches will be picked up when you finish off the sweater.

• Cont in pat st until each side meas 10.5″ [row 46].
• Leaving a long tail on each side, bind-off as for back but with separate yarns holding each side.

Work sleeves. (below)

Sleeves

• Cast on 21 sts.
• Work same as body rib for 7 rws [1.5″]. On the next rib rw:
• Cuff-to-Sleeve-Inc Row: Work 5 [inc 1 in next st, work 4, inc 1 in next st, work 5] 1 x, [inc 1 in next st, work 4] 1 x.
• Sleeve Shaping: Work one (odd #) row.
• Begin sleeve shaping: Inc 1 st on each side every 2nd rw 1x, then every 4th rw 5x.
• Cont in pat st until piece meas 6.5″[row 26].
• Leaving a long tail, bind off using a provisional bind-off using a different color piece of yarn (total of 36 sts). Do not gather.

Blocking

Some people choose to skip this step but it’s a mistake. It makes a difference, even with acrylic and it’s your chance to “fix” uneven fabric.

• Wet block by spray. Do not press.

Finishing & Assembly

Sides

• Place RS Front and Back fabrics facing each other.
• On the left side, join the seam from the bottom up to row 22 where the underarm markers are located and then again for the top 6 rows.
• Repeat the the right side.
• Weave in all ends.

Finish each shoulder. (15 sts)

Shoulders

• With the sweater inside out, place the stitches from both fabrics for the left shoulder onto a loom (first 15 stitches)
• Knit off all stitches
• Bind off using the crochet bind-off.
• Weave in ends.
• Repeat for the right shoulder (last 15 stitches).

Finish the Neck.

Neck

• On a circular loom, place the 16 sts from each fabric around neck edge for a total of 32 stitches on the circular loom.
• Work in single rib (*K1 , P1; rep from * to end) for 1″ or desired length.
• Bind off loosely using a crochet bind-off.
• Weave in ends.

Finish each sleeve.

Sleeves

Work with the sleeve RS out and the torso WS out.

• Setup a FG Wonderloom as a 36-peg circular loom.
• Place each sleeve row from the torso onto a peg. Remember that the WS should be facing out, down the loom.
• Push the RS-out sleeve down the torse and place each stitch on top of a stitch on the loom. There should be two stitches on each peg when you are finished.
• Knit off.
• Bind off using a crochet bind-off.
• Weave in ends.
• Repeat for the other sleeve.

Moroccan-style Lentil & Yam Stew

Ingredients

• 2 lbs garnet yams, peeled and cut into 1-2 in chunks
• 1 large sweet onion, cut into 1/2 inch crosswise slices
• 1 cup French lentils*
• 1 cup golden raisins
• 1/2 tsp cinnamon
• 1/4 tsp ginger
• 1/4 cup honey or 2T agave syrup
• 1 tbl vegan non-hydrogenated margarine
• 1 tbl olive oil
• 2 1/2 cups water or vegetable broth
• finely ground salt & pepper to taste

If using a solar oven, you’ll need to soak the French lentils overnight.

Directions

1. Preheat the broiler.
2. Brush the onion slices with olive oil on both sides. Place them on a baking sheet and broil, turning them until they are lightly browned on each side. Reserve.
3. Place the lentils, garnet yams, raisins, cinnamon, ginger, honey (or agave syrup), vegan non-hydrogenated margarine, and water in a slow cooker.
4. Place the reserved onions on top.
5. Cook until done:

• A couple of hours in a slow cooker on low
• 45-70 minutes in a tagine at 350º
• 2-3 hours in a solar oven
• 10 minutes at high pressure in a pressure cooker, allow it to come down naturally

6. Add salt & pepper to tast.

Serve alone or over couscous. Enjoy!

Benefits

There are many advantages and benefits to using a solar oven. Here are a several reasons directly from the solar cooking wiki:

• Food needs little attention while cooking, leaving the cook free to attend to other matters.Scorching is very rare, so clean-up is simplified.
• Most of the preparation for a meal can be done early in the day, so there is less last-minute fuss.
• While food cooks in the sun, the kitchen stays cool.
• The gentle cooking preserves flavor and aroma, so the food tastes better.
• Foods can be preserved for out of season use at no cost in power, either by solar dehydration or, in the case of some acidic foods, by canning.
• In some climates, the fact that a panel cooker has potential to be used at night as a chiller could be very useful in preserving some types of short-term fresh foods or leftovers.

I hope you’ll consider giving it a try. For those of you who have looms on order from Decor Accents, Inc., the shipping box makes a great box for a solar oven. You’re part way there!

More Information

For more information on solar ovens and solar cooking, check out the following resources:

• Plans for building your own
• Solar Cookers International
• Solar Oven Society
• The Solar Cooking Archive

The lids can be made or bought from your local health food store. If they don’t sell them, you can always purchase a lid from Sprout People. I use a three-tray Biosta sprouter. It holds the perfect amount of water in each try and has a large yield. The downside is that it takes up more counter space than using a jar but probably not more once you factor that you can grow three different types of sprouts at once.Sprouts are said to be the most nutrient dense food and they are highly digestible. These are two reasons why they are promoted by advocates of raw food diets. Curious about what the nutritional value of sprouts actually is? Here’s a table of some of the most common sprouts folks like to eat. Nutritional data is from the USDA.

Safety

There are some health concerns associated with eating sprouts that can be easily avoided.

• Toxins: Some legumes contain toxins that is reduced during the process of soaking, sprouting and cooking. If you are eating sprouted legumes raw, it’s best to limit the amount to 20 oz or less a day which is still quite a bit.
• Phototoxic: If you each large quantities of sprouted buckwheat, you may become sensitive to light. See an article by Gilles Arbour for more information.
• Salmonella and E. coli O157: Some people believe if you sprout your own seeds, you won’t have to deal with these issues but that’s not true. If the bacteria are present in or on seed, they can grow to high levels even under clean conditions. If this is of concern to you, do not eat the sprouts raw.

Egg Substitutes

The first thing to determine in your recipes is whether the egg is being used for binding, leavening (lift & lightness), and/or taste. Once you’ve determine that, you’ll have an easier time of determining a replacer.Here’s a table of egg replacers in baking that I’ve tried. One of my favorites is using soy lecithin. All entries below equal 1 whole egg. Other egg replacers are noted below the table.

Other substitutions for eggs:

• Egg Whites: Mix 1 T agar agar powder with 1 T water, whip and chill. Whip again.
  

  N.B.: I’m not a fan of powdered agar agar. While it does have 5x the gelling powder of flakes & bars, it’s also highly processed and tends to leave a bad taste in the finished dish. Whenever possible, I use bars or flakes instead but I have not have much luck in that regard in replacing egg whites.

• “Egg” Salad or Scrambled “Eggs”: Use 1/4 c cubed firm tofu or 1/4 c okara per egg in the recipe.

Dairy Substitutes

I’ve found that dairy substitutes are much easier to make than egg.

This post has also been made into a separate page on BlueDogBlog.com. It’s a question that I’m frequently asked by both vegans and people with allergies so I wanted to make it as easy as possible to find.

Organic Produce

We’re often told that we should buy organic whenever possible, for both our own and the earth’s health. I once read that organic produce costs 150% more on average than non-organic produce in the Greater Seattle area. This makes it too costly for many to buy organic. Instead of giving up, be smart about what you purchase. Earth Easy has a list of which produce contains the highest and lowest levels of pesticides. They also provide a list of possible substitutes if you can’t find or afford organic for the produce on your grocery list. Another list is available from Environmental Working Group. They have a free wallet-sized list that you can carry with you when you shop or a grocery bag you can purchase that has the list on it.There is a definite difference in taste between organic and non-organic produce. The flavor is more intense. I find that I feel much better when I eat as much organic as possible, too, but YMMV.

Rebecca Novelli’s Lentil Soup

This soup is great when you are all stuffed up. The heat from the jalapenoes (or Anaheim’s for less intense heat) really clears out your sinuses! Garlic is also supposed to help with infections, especially chest problems. The soup is a pretty peach color and has a chowder consistency. It tastes wonderful served with mustard rye bread (recipe below). Makes 6 servings.

Ingredients

• 2 c uncooked red lentils
• 8 c water (6 if using a pressure cooker)
• 1 large Sweet Vidalia onion
• 1 large carrot
• 1 large celery stock
• 1 large potato
• 2-4 jalapeno peppers (1-2 Anaheim for less heat)
• 4-5 cloves of garlic, minced
• 2 bay leaves
• Freshly ground salt & pepper to taste
• Balsamic vinegar

Directions

1. Pick over lentils and wash. Put aside.
2. In a food processor, shred the onion, carrot, celery, potato and jalapeno peppers.
3. Place the shredded vegetables in a soup pot.
4. Place the 2 cups of uncooked lentils on top of the vegetables.
5. Pour in the water.
6. Add the garlic, bay leaves, salt & pepper.
7. Cook until the lentils have broken down and the soup has the correct consistency. (Approximately 1 hour on the stove top or 5-6 minutes high pressure with a pressure cooker)

Serve with a drop or two of Balsamic vinegar on top of each bowl of soup.

Tofu & Spinach Soup

This is a simple, tasty soup — especially when you’re not feeling well.Makes 4 servings.

Ingredients

• 2 oz bean thread noodles
• 1.5 lbs fresh spinach (or one package of prewashed fresh spinach)
• 8 oz soft tofu
• 4 c vegetable broth
• 2 T light soy sauce
• 3 T rice wine
• 2 t date sugar
• 1/2 t salt

Directions

1. Soak the bean thread noodles in a large bowl of warm water for 15 minutes.
2. While the bean thread noodles are soaking, put the vegetable broth in a saucepan and bring to a simmer.
3. Remove the stalks from the spinach and wash the leaves. Be sure to wash away all of the dirt or your soup will be gritty.
4. Cut the tofu into 1-in cubes.
5. By now the noodles should be soft. Drain the noodles, discarding the water, and cut them into 3-in lengths using a knife.
6. Add the noodles to the vegetable broth and let it simmer for 2 minutes.
7. Add the spinach, light soy sauce, rice wine, date sugar, and salt and let it simmer for another 2 minutes.
8. Add the tofu, taking care not to break the cubes, and let it simmer for 2 more minutes until the tofu is heated through.

Serve immediately.

Mustard Rye Bread

This is a moist, spicy bread that goes well with Rebecca Novelli’s Lentil Soup.Makes 1 large loaf.

Ingredients

• 1.5 c water
• 2T flaxseed ground and blended with 6T of water
• 1T and 1t canola oil
• 2T honey
• 1/4 c country dijon mustard
• 2/3 t salt
• 1 t mustard seeds
• 2 t caraway seeds
• 2 t fennel seeds
• 2-4T vital wheat gluten
• 1 c freshly ground rye flour
• 4 c freshly ground whole wheat flour (hard red wheat)
• 2.5 t yeast

Directions

For a bread machine, place the ingredients in the order prefered by your machine and press start.If doing it by hand:

1. Preheat the oven to 350ºF.
2. Warm a cup by rinsing it with warm tap water and then measure 1/2 c warm water into it. The water should be 110º (just warm to touch). Sprinkle yeast into the water while stirring with a spoon until it is completely dissolved. Set aside.
3. Measure the dry ingredients (whole wheat and rye flours, vital wheat gluten, salt, mustard seed, caraway seed, and fennel seed) into a bowlmaking a well in the center.
4. Mix the remainder of the water, honey, canola oil, flaxseed mixture, and country dijon mustard in a separate bowl and then pour it into the well in the dry mixture.
5. Pour the yeast mixture on top of this.
6. Stir the liquid mixtures into the flour mixtures until you’ve created a soft, sticky dough.
7. Adjust the dough as necessary, adding more flour or more water until you’ve reached the correct consistency.
8. Knead the dough by hand or in your food processor.
9. Let the dough rise for 1.5-2 hours.
10. Deflate the dough and let it rise again for another hour.
11. Shape the dough and place it in a greased loaf pan. Let it rise for another 30-45 minutes.
12. Bake the bread checking at 30 minutes. Most breads take 60 minutes to bake but depending upon your oven, you may need to lower the temperature (if the crust is too brown) or bake for less time.

After the bread has finished baking, removing from the pan and let it cool before slicing.

Liquid Laundry Detergent Recipe

Ingredients & Tools

• 4 cups tap water and 3 gallons hot tap water
• 1 bar Castile or Marseille soap, grated
• 1 cup Sodium Carbonate (aka washing soda or soda ash)
• 1 cup Borax
• 5 Gallon Bucket with lid
• Old laundry bottles washed out well, enough to store 3 gallons of the final product
• 1 long wooden spoons
• Pair of rubber gloves (optional)

Directions

1. Bring 4 cups of water almost to a boil (do not let it boil).
2. Turn down the heat to low and stir in the grated soap with the wooden spoon. Congratulations, you’ve made very soapy water.
3. Pour the 3 gallons of hot tap water into the 5 gallon bucket.
4. Add the very soapy water and stir for about 5 minutes with the wooden spoon.
5. Add the sodium carbonate and continue stirring for 2 minutes.
6. Add the borax and continue stirring for another 2 minutes.
7. Cover the bucket with the lid and let it sit overnight (about 24 hours).
8. Mixture will thicken and will be a slightly lighter shade of whatever color the soap was that you used. Pour into the empty laundry detergent bottles for storage.
9. Use 1/2 cup of mixture per load for a total of 48 loads.

I prefer to use filtered tap water for this recipe but you don’t have to.You can use any kind of soap that you’d like. I prefer all vegetable soaps since I’m vegetarian plus I try to buy soaps that are handmade locally (check out the PCC). I’m told that milk-based and tallow soaps work well too. If you use Fels Naptha, you should use only 1/3 bar instead of a whole bar due to its size. Sodium Carbonate (Washing Soda) and Borax can be found in the laundry section of the grocery store. Both can be used for cleaning around the house and their boxes can be recycled. By making your own detergent, you help cut down on the fossil fuel needed to make commercial laundry detergent and its packaging. Two boxes of Sodium Carbonate and one box of Borax will make about 12 recipes (a total of 576 loads)!

Powdered Laundry Detergent Recipe

Ingredients & Tools

• 2 cups Castile or Marseille soap, grated
• 1 cup Sodium Carbonate (aka washing soda or soda ash)
• 1 cup Borax
• 1 quart container with lid
• Rubber gloves (optional)

Directions

1. Mix all ingredients and place it a container with a lid.
2. For light load, use 1 T. For heavy or very soiled load, use 2 T.

Like the liquid version, you can use any kind of soap that you’d like. You can also use 2 cups of soap flakes such as Ivory Snow those of you interested in making vegan/vegetarian products should avoid this.

• Terrapass Energy Tip #4
• Project Laundry List

This isn’t something you have to wait for good weather to do. I live in a wet part of the US and I put my Mrs. Pegg’s handy line up in my living room or bathroom when I dry my clothes. For those of you who need to use a humidifier during dry times of the year, the moisture from the clothes drying in the house may eliminate the need. And during the summer, the cool moisture may help lower the overall temp in the house. For those of you working, hang your clothes before you go to bed at night to wake-up to wrinkle-free, dry clothes or hand them before you go to work to come home to the same. It’s a way to help the environment and your pocket book with little effort.

Vinegar

Looking for an environmentally friendly way of softening your clothes? Try adding 1/2-1 cup of white distilled vinegar to your rinse cycle. No joke! It does a great job of not only softening your clothes but also breaking down laundry detergent. Once vinegar dries that “vinegary” smell is gone too so you needn’t worry about smelling like a salad all day. This is also a great way for folks with sensitivities to detergents to keep their clothes nice and soft.Looking for other ways to use vinegar in the laundry or around the house? Check out The Vinegar Institute’s Uses & Tips.

Did you know that you can save 2.675 pounds of CO2 for each day you eat vegetarian for every meal? Vegetarians save 976.375 pounds of CO2 a year. Don’t think you could do it every day? Not a problem! If you were to eat vegetarian meals all day once a week, you’d save 139.1 pounds of CO2 a year and if you were to eat one vegetarian meal a day, you’d save 325.4 pounds of CO2 a year (based on 3 meals a day)! No cheating and doubling up on meat with your next meal.

It’s not always easy to find good vegan desserts. The “ice creams” tend to be chalky and the pastries tend to be dry. I have found four wonderful cookbooks that give lots of great tips for getting around the problem:

• Vegan Cupcakes Take Over the World by Isa Chandra Moskowitz and Terry Hope Romero
• More Great Good Dairy-free Desserts by Fran Costigan
• The Joy of Vegan Baking by Colleen Patrick-Goudreau
• Sinfully Vegan by Lois Dieterly
• Vice Cream by Jeff Rogers

So no more excuses about eating vegetarian meals! You help yourself and the world as an extra bonus.

N.B.: In case someone has suggested ProGurt to you, it is NOT vegan so if you’re after something completely dairy-free, this isn’t it. From their website:DAIRY AND GLUTEN FREE: The highest quality and pure LAB cultures are used in this formula. The yogurt strains are recognized to have exposure to some dairy peptones (broken down molecular structures) during their fermentation. The final culture is filtered and has less then detectable levels of dairy proteins. Considered dairy-free based on the standards established in the nutritional industry. No gluten containing ingredients are used in the production of this product.

Soy Yogurt

Ingredients

• 1 liter freshly made plain soy milk using 1/2 organic soybeans with water to the halfway mark of the Soya Power*
• Pinch of salt (for the soy milk)
• 1-2 T sweetener (honey, agave, maple syrup, sucanet, etc.)
• 1 t New Chapter All-Flora (vegan)
• 1 t Solaray Multidophilus Powder (vegan)
• Agar Agar bar

* Store bought plain soy milk can be used instead. If you use store bought soy milk, be sure to bring it to a boil in the microwaveOther items to have on hand:

• 1-2 liter glass container for the soy milk
• Gold coffee filter
• Salton Yogurt Maker
• Plate, spoon or 2, whisk, food thermometer, measuring spoons, small glass bowl
• Boiling water

Directions

1. First, you need to create a sterile environment. Use the boiling water and pour it into the liter glass container, through the gold coffee filter, and over the spoons, whisk, plate, the measuring spoons, the food thermometer and the internal Salton container & lid. You don’t want to mix your own bacteria into this process! I normally sterilize the plate first and put all of the other objects on top of it except the glass container which will sit to the side.
2. Place 1/4-1 bar of Agar Agar in the small glass bowl and pour enough boiling water over it to soak it through. It shouldn’t take much water to do this.
3. Next pour the soy milk from the Soya Power through the gold coffee filter into the glass container. If you took the skins off the soybeans before making the soy milk, this may not be necessary. I usually do both to ensure a very smooth milk.
4. Add the pinch of salt. Animal milk has sodium in it naturally so you need to add in a little to the soy milk.
5. Add the sweetener of your choice. Animal milk again has the necessary sweeteners built in so it’s important to add your own or the probiotics will have nothing to eat. The sweetener that you choose will greatly change the taste of your soy milk.
6. Plug the Salton Yogurt Maker in. You are allowing it to heat up while you get the rest of it together.
7. Pour the soy milk into the internal Salton Yogurt container that is sitting on the plate. Place the food thermometer in the Salton Yogurt container. I usually use the clip to attach the thermometer to the side of the container so I can see the temperature drop.
8. Wash your hands thoroughly. Then squeeze out the Agar Agar and rip it into tiny pieces placing them in the soy milk mixture in the Salton Yogurt container.
9. Let the temperature drop to 50-55ºC (122-130ºF). While you are waiting for the temperature to drop, occasionally whisk the soymilk mixture to keep the agar for gelling to quickly.
10. Once the temperature has dropped to the desired range, stir in the probiotic powders. Do not put the probiotic powders in the soy milk mixture if the temperature is greater than 55ºC. Anything hotter will kill the bacteria. The best temperature for incubation is 50ºC.
11. Place the lid on the container and put it in the Salton Yogurt Maker. Let it sit for 6-8 hours, checking at the 5 hour mark and each hour beyond for tartness and gelling. When the yogurt reaches your desired tartness and gell, unplug the Salton Yogurt maker and place the yogurt in container to put in the refrigerator.

Soy Labneh

If you’re interested in making labneh (a Middle Eastern cheese), you’ll need either unbleached cheese cloth or a Donvier cheese maker. If you are using the cheese cloth, place it inside a strainer that sits over a bowl. Put the yogurt inside the cheese cloth and wring out the initial liquid. Tie the cheese cloth putting it back in the strainer in the bowl and place all of it in the refrigerator. Check on it 1-2 hours later and all of the liquid should have drained leaving you with soy cheese! It’s even easier with a Donvier cheese maker. Simply put the yogurt inside and check on it 1-2 hours later. Labneh tastes wonderful on bread, crackers, and fruit. You can use it on bagels in the morning or in place of recipes that call for cream cheese.

Phantom Load

Appliances in my house that have phantom load:

• VCR
• DVR
• DVD player
• TV
• Xbox
• Air filters
• Security system
• Light wall plates (mine has lights on it to indicate dimming level)
• Microwave
• Stove
• Refrigerator
• Bread machine
• Rice cooker
• Washing machine
• Dryer
• Computers
• Printers
• Treadmill
• Chargers — cell phone, tooth brush, iPod, etc.
• Garage door opener
• Doorbell

In addition to these, be sure to check your toaster, toaster oven, coffee machine, hair dryer.

Other Ideas

Here are some other easy ways that you can lower your bills without much cost:

• Unplug appliances you are not using from the wall. You can put them on a power strip but keep in mind that some of them also have phantom load.
• Lower your thermostat in the winter and raise it in the summer! For every 1 degree you lower your thermostat in the fall/winter or raise it in the spring/summer, you’ll save 2% of your energy costs. In addition, consider lowering your heat 5-10 degrees while you sleep.
• Wash & rinse clothes in cold water. 85-90% of energy use in washing clothes is spent on heating the water and 10-15% is used to run the washing machine.
• Air dry your clothes. Not only does it save energy (5-10% of the average electric bill is from the clothes dryer) but your clothes will last longer. I use Mrs. Pegg’s Handy Line in the house and am very happy with it.
• Don’t run the dishwasher’s dry cycle. Instead, open the door and let the dishes air dry.
• Turn down the water temperature for your dishwasher to 120ºF if you have a separate heating tank otherwise turn down your water heater to 120ºF. The average home runs it at 150ºF.
• Run only full loads in the dishwasher and the washing machine.
• Insulate your attic, walls and crawl space. 10-50% of a home’s energy loss is through improper insulation.
• Plug up holes and put draft dodgers at doors; this can save up to 10% of energy costs.
• Change your shower head to low flow. The new ones don’t trickle! They have great pressure unlike their predecessors. The less water that flows through, the more you save on both water and heating it.
• Don’t put warm food in the fridge. Allow it to cool down first. It takes more energy to keep the fridge at a constant temperature when you put hot food in than if you were to put in room temperature food. Also, don’t overfill the fridge and block airflow. Remember to clean the grill and grate every three months and set the temperature for only as cold as you need and don’t go below.
• Use compact fluorescent light bulbs. Dimmable and 3-way CF bulbs are available so no excuses! 11% of the average electric bill comes from lighting.