photos courtesy of Jo-Anne McArthur
Eating a whole food vegan diet is not as daunting as you may think! In fact each GFJ participant has remarked that once equipped with the knowledge and the experience, a Ghost-Free diet is accessible, compassionate, delicious and healthy.
VEGAN COOKBOOKS FOR GETTING STARTED
Vegan with a Vengeance : Over 150 Delicious, Cheap, Animal-Free Recipes That Rock
By Isa Chandra Moskowitz
Everyday Happy Herbivore: Over 175 Quick-and-Easy Fat-Free and Low-Fat Vegan Recipes
By Lindsay S. Nixon
The Complete Idiot’s Guide to Plant-Based Nutrition
By M.S., R.D., C.P.T., Juliean.
Forks Over Knives – The Cookbook: Over 300 Recipes for Plant-Based Eating All Through the Year
By Del Sroufe
La Dolce Vegan
By Sarah Kramer
YUMMY RECIPES from our very own past Ghost-Free Journey participants!
BLUE POTATO, BROCCOLI AND OLIVES
by Bonnie Anderson
1 lb Blue Potatoes
1/2 Lemon, zested and squeezed
1 Tsp red wind vinegar
2 small crowns of broccoli
3-4 Tbsp Olive Oil + extra for cooking
Salt and Pepper
1/2 cup Kalamata olives
1 tsp Dijon Mustard
Preheat oven to 400F. Cut potatoes (peeled or not) into 1 1/2 inch sized pieces, toss in olive oil and salt and pepper- set on roasting sheet and roast for 20-30- minutes, until cooked and starting to brown. Turn once or twice.
Meanwhile, cut the stalks off the broccoli and separate into florets close in size to the potatoes (you can use stalks if you wish). Towards end of potatoes cooking time, lightly steam the broccoli, about 3 min.
Make simple dressing by combining red wine vinegar, Dijon and 2 Tbsp of Olive oil.
In a small pan warm a Tbsp of Olive oil with the lemon zest add the olives. Gently cook for about 5 minutes.
When potatoes are done, remove from the oven to a large bowl. Add broccoli, olives and lemon juice; toss with dressing. Season with salt and pepper and serve warm.
VEGAN QUINOA SALAD WITH A MEDITERRANEAN TWIST
by Abigail Doan
1 cup quinoa to 2 cups water
1 tsp. olive oil
a large pinch of salt
1/3 cup roasted pine nuts
1 clove garlic / chopped
1/4 cup chopped parsley /chopped
*additional add-ins to taste/according to preference: chopped red pepper, diced celery, fresh sliced dates.
Most quinoa packages come with cooking instructions, but either way it is best to pre-soak for 20 minutes and then rinse. Cook the quinoa in water with the salt and 1 tsp. of olive oil.
Bring to a boil, cover, and then simmer for an 10 additional minutes.
Remove from stove and then let the steam continue to cook the grains with the pot lid on.
Cool before transferring to a serving bowl and fluff with a fork.
Roast the pine nuts in a saute pan with a bit of olive oil and then add to the quinoa in the serving bowl.
Add additional preferred ingredients (add-ins) above.
Small bits of fresh dates are delicious (if available in your region) and add an interesting texture with the somewhat nutty and chewy quinoa.
Season or garnish with a wedge of lemon and serve on a bed of organic greens.
Feel free to add extra salt and cracked black or cayenne pepper to taste.
by Nina Beveridge
I am a bit of a random chef, and I like a little heat in my meals! Please note the measurements and timings are approximate!
Cut one cup of firm organic Tofu into one inch cubes
Saute in coconut oil on medium heat until browned on all sides – set aside
Chop finely all the following ingredients:
1 green chile
1 TB ginger
1 clove garlic
1/4 cup onions
1 stick celery
1/4 red pepper
Saute the onions on med. heat until transparent, then add the remaining ingredients and stir for 4 minutes.
Add tofu and stir in for 2 minutes.
Add 1/2 tomato – cubed and stir gently together for 3-4 minutes.
Garnish with roughly chopped coriander.
Serve with toasted pita quarters.
Add ground pepper and hot sauce to taste.
FETTUCINI WITH ASPARAGUS, PEAS, LEMON
& BAKED MARINATED CHICKPEAS
by Marsha Miranda
BAKED MARINATED CHICKPEAS
2 cups canned chickpeas, rinsed
1 tablespoon balsamic vinegar
2 1/2 teaspoons tamari
1/2 teaspoon fresh rosemary, chopped (or 1 teaspoon fresh thyme or oregano)
1/2 teaspoon pure maple syrup
Preheat oven to 400 F (205 C).
Line a baking sheet with parchment paper.
On the baking sheet, add all ingredients and toss to combine.
Bake for 20 – 25 minutes, tossing chickpeas once or twice during baking, until the marinade is almost absorbed.
Don’t let dry out, remove from the oven when still a little moist.
(These are meant to still be tender, not crunchy).
Serve warm for appetizers or at room temperature for snacks.
Note: These chickpeas make a sensational topper for salads, pasta dishes, soups, and stir-fries.
Also, leftovers can be lightly mashed with condiments for a sandwich spread, or whizzed in a mini-food processor with lemon juice, garlic, and tahini for a chunkier hummus!
FETTUCINI WITH ASPARAGUS , PEAS & LEMON
With the added lightness of lemons and parsley, create a beautiful springtime dish, perfect for lunch or dinner.
6–8 stalks asparagus
2 cloves garlic, minced
Juice of 1 lemon, about 2 tablespoons
Pinch of coarse sea salt
6 ounces fettuccine
2 tablespoons minced parsley
1 cup peas
Toss the asparagus in the garlic, lemon juice, and salt.
Grill the asparagus until it just starts to develop a few blackened spots.
The asparagus should still have some crispness to it.
Cut the asparagus into 2-inch-long pieces.
Bring the water to a boil.
Boil the pasta until it is al dente.
Toss the cooked pasta with the asparagus, parsley, and peas.
VEGAN PROTEIN COOKIE
by Jeanine Landau Straight
Scant 1/2 cup brown rice flour
1/4 cup almond milk (or any nut milk)
1/4 cup vegan chocolate chips
1/4 cup dry oats
1TBS flax seeds
1 scoop vegan protein powder
Mix together to form cookie batter.
Adjust milk/rice flour accordingly.
Bake on parchment paper for 10-12 min at 350 degrees