In this weekly series we have been discussing the benefits of a vegetarian diet including: better health, animal rights, frugal living, food safety, global food crisis, public health and the staggeringly huge impact of livestock/meat production to climate change/resourse depletion
Greenhouse Gas Emissions: 2.5 Pounds
Each time you have a plant-based lunch like a PB&J you'll reduce your carbon footprint by the equivalent of 2.5 pounds of carbon dioxide emissions over an average animal-based lunch like a hamburger, a tuna sandwich, grilled cheese, or chicken nuggets. For dinner you save 2.8 pounds and for breakfast 2.0 pounds of emissions.
Those 2.5 pounds of emissions at lunch are about forty percent of the greenhouse gas emissions you'd save driving around for the day in a hybrid instead of a standard sedan.
If you have a PB&J instead of a red-meat lunch like a ham sandwich or a hamburger, you shrink your carbon footprint by almost 3.5 pounds of greenhouse gas emissions.
Conserve Water: 133 Gallons
You'll conserve water at lunch too! How about 133 gallons of water conserved at lunch versus the average American lunch? To put this in perspective, five PB&Js or other plant-based lunches per month would save more water than switching to a low-flow showerhead. If you're replacing hamburgers, it should take you just three lunches to conserve more water than the low-flow showerhead.
Save Land: 24 Square Feet
Don't forget the land you save from deforestation, over-grazing, and pesticide and fertilizer pollution: about 24 square feet at lunch.
Please sign our petition asking the FDA not to privatize poultry inspection. We have close to 70,000 signatures already! Deregulation of our food system has left us with a health killing, Earth killing food supply. Let's not make it worst. As you well know once an area is privatized it's extremely difficult to change back.
Macca's Meatless Monday/Meatless Advocates is a solution oriented activist group, with solutions for some of the most pressing issues of our time including: climate change, global food/water insecurity and public health. Here we don't just talk about the severity of the crisis. Armed with knowledge about how our actions can contribute we become part of the solution.
I was inspired to create this series by former Beatle and vegetarian advocate Paul McCartney(Macca) who partnered with the Meatless Monday campaign to promote less consumption of meat. We not only discuss the advantages of a less meat diet we also do some cooking, share recipes and listen to great Beatle music!
Today I'm being self-indulgent and writing about one of my favorite flavors. There is so much I love about curry. I love that you can vary the flavor by an infinite combination of spices. It's easy to make seasonal by just changing out your vegetables and/or grains. And you know me convenience is paramount so the fact that it's fast and easy to pull together a curry menu is of prime importance. Oh, and I can't forget to mention that a curry dinner can be super economical! And because I wasn't raised on southeast Asian cuisines a homemade curry dinner has the taste of the exotic for a great change of pace.
courriel
CURRY SPICE MIX
This is just one of hundreds' of curry spice mixes. You can make your own for freshness and individuality or you can purchase a prepared mix at any supermarket. This one is from Alton Brown and is medium heat and spice and plays well with most curry recipes. I have a small former coffee bean grinder that I now use to grind spices.
2 tablespoons whole cumin seeds, toasted (toast in dry pan until fragrant..just a few seconds)
2 tablespoons whole cardamom seeds, toasted (see above for toasting)
2 tablespoons whole coriander seeds, toasted
1/4 cup ground turmeric
1 tablespoon dry mustard
1 teaspoon cayenne
Place all ingredients in a container with an airtight lid. Shake to combine. Store in a cool dry place for up to 6 months. When ready to use, grind and add to dishes according to taste.
creative commons
CURRIED SWEET POTATO APRICOT SOUP
This is super good all year..even tastes good cold!
1 tablespoon butter (I use Earth Balance)
1 tablespoon curry powder (whatever curry powder you like)
1 1/2 pounds sweet potatoes, peeled and chopped
1 cup dried apricots (about 1/2 pound)
Salt
4 cups vegetable stock
Add the butter to a large pot, and melt over medium-high heat. Pour in the curry powder and still well for about 30 seconds. Toss in the sweet potatoes and apricots, stir well, and cook for about a minute.
Sprinkle in a pinch of salt and then pour in the stock. Bring to a boil then cover, reduce heat to medium-low, and simmer. Cook for 20 to 30 minutes, or until the sweet potatoes are very tender.
Puree the soup with an immersion blender, or in a blender. You might need to do it in batches if using a blender. Season to taste with salt.
creative commons
COCONUT TOFU CURRY
At the moment this is my fave curry. adapted from Treehugger
1 package firm tofu cut into about 1" cubes
3 tablespoons vegetable oil
1 small onion, peeled and chopped
1 garlic clove, peeled and minces
1 tablespoon grated fresh ginger or less to taste
2 tablespoons madras curry powder( or your fave)
1/2 teaspoon ground coriander
1/4 teaspoon ground cumin
1 cup vegetable broth
1 cup coconut milk
1 large Granny Smith apple, cut into small chunks (I use 2 apples)
assorted toppings: (I love all these toppings)
roasted cashews or peanuts, fresh mango chunks, banana slices,
toasted coconut, chopped scallions, raisins
Over medium-high heat, warm the oil in a wide, shallow saucepan or small Dutch oven.
Sauté the onion, garlic, and ginger for 2 minutes. Add the curry powder, coriander, and cumin and cook, stirring, until fragrant, another minute or two.
Add the broth and coconut milk and simmer for 10 minutes to thicken. Add the apple and tofu and cook for an additional 10 minutes or until cooked through. Serve with rice and whatever toppings you like.
Jess B
CURRIED CARRIBEAN BLACK EYED PEAS with PLAINTAINS
I have a real weakness for carribean flavors, so wonderful any time of year..serves 4
This is an adaptation of an adaptation from Appetite for Reduction
1 teaspoon olive oil
1/4 cup finely chopped shallot
1 red pepper , finely diced
1/2-1 habanero pepper , seeded and minced
3 garlic cloves , minced
2 teaspoons minced ginger
2 bay leaves
1 star anise
2 teaspoons mild curry powder
1 pinch cinnamon
about 3 stems fresh thyme
1/2 teaspoon salt
3/4 cup light coconut milk
3/4 cup water
16 ounces black-eyed peas , drained and rinsed
1 teaspoon light agave nectar
juice from about 1/2 a lime
2 very ripe plantains , split lengthwise and cut into 1 inch chunks
2 cups cooked rice
Bring your steamer apparatus to a boil and preheat a small, heavy bottomed pot over medium heat. Saute the shallot, red pepper and habanero in the oil for about 5 minutes, until softened.
Add the garlic and ginger, bay leaf and star anise, and saute about 2 minutes more.
Add a splash of water, the curry powder, the cinnamon and thyme stems. Mix for about 30 seconds, just to toast the curry powder a bit.
Add the salt, coconut milk, water and beans. Cover and heat through for about 5 minutes.
Add agave and lime. Taste for salt and seasoning. Turn off heat, let sit for 10 minutes to let flavors meld.
In the meantime, steam(I pan fry) the plantain for about 5 minutes. They should appear plump and bright yellow or lightly brown.
Remove thyme stems, anise and bay leaves from the curry.
To serve, ladle curry over brown rice and top with plantains.
CURRIED CHICKPEA PATTIES
A delicious way to get your burger fix..serves 6 adapted from veggie num num
3 garlic cloves, peeled
2 slices wholemeal bread, roughly torn
2 x 400g (14oz) tinned chickpeas, drained
1 tbs good quality curry powder
1 tsp madras curry paste (optional) or purchase
1 tsp corn flour (cornstarch)
1 tbs apple sauce
2-3 tbs vegetable oil
Add the garlic and torn pieces of bread to a food processor and process until the bread forms fat breadcrumbs. Add the remaining ingredients except the oil and process until well combined, stopping to scrap down the sides frequently.
Once the ingredients are well combined add the vegetable oil slowly while the food processor is running until the chickpea mixture comes together easily.
Turn the mixture out into a bowl adding salt and pepper to taste. Form the chickpea mixture into 6 large or 8 medium patties.
The patties can be refrigerated for a couple of hours before cooking. To cook the patties fry in a large lightly oiled grill pan or frying pan or on the barbeque for a few minutes either side until golden, set aside on absorbent paper until you are ready to assemble your veggie burger.
Aioli(ish) Mayo
This from veggie num num
4 tbs vegan(I use Veganaise..yum!) mayonnaise
1 garlic clove, minced
2 tsp olive oil
1 tsp white wine vinegar
Whisk all ingredients together until smooth.
Tzatziki
Also great with the chickpea patties. Makes 3 1/2 cups..may be halved
3 cups Greek Yogurt
juice of one lemon (about 3 T)
1 garlic clove, chopped
2 medium cucumbers, seeded and diced (peeled unless organic)
about 1 T kosher salt for salting cucumbers
1 T Mint leaves, chopped
Kosher salt and fresh ground black pepper to taste
Peel cucumbers, then cut in half lengthwise and take a small spoon and scrape out seeds. Discard seeds. (If you use the small seedless or European cucumbers with few seeds, you can skip this step.) Slice cucumbers, then put in a colander, sprinkle on 1 T salt, and let stand for 30 minutes to draw out water. Drain well and wipe dry with paper towel.
In food processor with steel blade, add cucumbers, garlic, lemon juice, mint, and a few grinds of black pepper. Process until well blended, then stir this mixture into the yogurt. Taste before adding any extra salt, then salt if needed. Place in refrigerator for at least two hours before serving so flavors can blend. (This resting time is very important.)
This will keep for a few days or more in the refrigerator, but you will need to drain off any water and stir each time you use it.
Jenny Ryan
PF CHANG'S COCONUT CURRY VEGETABLES
Here is a treat from one of my fave restaurants..serves 2
1 small onion, cut into 3/4 inch cubes
1 small red bell pepper, cubed
1 cup halved mushrooms
3 cups broccoli or cauliflower or mixed
1 cup thinly sliced carrots or whole sugar snap peas
Coconut-Curry Sauce
1/2 cup canned coconut milk
2 teaspoons soy sauce
1/2 teaspoon curry powder
1 1/2 packed teaspoons brown sugar
2 teaspoons unseasoned rice vinegar or cider vinegar
2 teaspoons canola oil
2 teaspoons cornstarch dissolved in
1 1/2 teaspoon cold water
Separately blanch the broccoli and carrots (or sugar snap peas)until tender-crisp in plain boiling water. Drain and rush under cold water to stop the cooking. Drain again.
Combine the Coconut-Curry Sauce ingredients. Taste and adjust the sugar to your liking.
Heat a wok or wide skillet over high heat until hot. Add the canola oil, swirl to glaze the pan. Then add the onions and bell pepper. Stir-fry until tender-crisp, about 3-4 minutes.
Add the mushrooms and stir until hot, a few minutes more.
Add the blanched vegetables and toss to mix.
Stir the sauce and add it to the pan. Bring it to a simmer, tossing to combine. Stir the cornstarch mixture to recombine and add it to the pan. Stir until the sauce turns
glossy, about 10 seconds (a bit longer if you are doubling the sauce).
serve over rice or quinoa
CURRIED COUSCOUS SALAD
Super fast and easy main dish salad by Hatal Mama's World Kitchen..serves 2
Salad:
1 cup of water
1 cup of couscous
1 ½ cup broccoli florets steamed
½ cup red onion diced
½ cup carrots, shredded
½ cup dried cranberries
Cashew nuts to taste
1 can garbanzo beans, rinsed and drained
Dressing:
1 Tbsp white vinegar
1 ½ Tbsp olive oil
1 Tbsp sugar
1 ½ tsp curry powder
1 tsp bottled ginger
Salt to taste
Make couscous with 1 cup of boiling water per package instructions. Mix all ingredients except cashew nuts.
Mix all dressing ingredients together, then mix into the salad.
Toss in cashew nuts and serve at room temperature.
he cooks she cooks
NAAN
I finally found a stove/grill top naan recipe I love...so perfect with the curries above or even makes a great pizza base.
3 1/2 cups all-purpose flour
1 cup whole wheat flour
1 teaspoon salt
1 teaspoon baking powder
1 teaspoon ground coriander
1 1/2 teaspoons ground cumin
1 cup plain soymilk
1 cup vegan sour cream or reg. sour cream
1/4 cup garlic , finely chopped (optional)
Mix together flour, baking powder,salt, cumin and corriander in a lerge mixing bowl.
Stir in the soy milk and vegan sour cream, then knead it in the bowl till it holds together well, adding more flour if necessary.
Place on a floured surface and continue kneading for about 5 to 10 minutes till the dough feels smooth and elastic.
Form the dough into a ball and put it in a non-stick bowl, covered with a towel, to rest for an hour or longer.
Take the dough out and cut it into 12 equal pieces.
Form each into a ball and press the balls flat into round discs.
Heat a large non-stick frying pan or griddle on medium heat.
Take 1 piece of dough at a time and roll it out on a floured surface till it is about 8-10 inches across and less than 1/4 inch thick.
Lay it on the hot griddle and cook it over a medium heat for 2-3 minutes on each side or until it puffs up and some blackish-brown spots apear.
Serve hot.
To reheat, wrap them in aluminum foil, in packets of 5 or 6 breads (or less) and bake (in pre-heated oven) at 400 degrees for 10-15 minutes. Can be frozen
"Come and Get It" Paul McCartney "you better hurry cause it may not last
"She Came In Through The Bathroom Window" The Beatles
What have you all been cooking? Please share your recipes and fave Beatle music here!