Yummy Vegan Dairy Substitutes Compiled by Susan Pitcairn With blessings to Earth’s beautiful cows, goats, sheep. May you graze happily with your beloved families. Nut Milk 5 min. or less: Fill a blender about 1/3 full with organic filberts, almonds or pecans. Cover with water and soak a few hours or overnight. Then add a dash each of agave (or stevia or dates), nutmeg and maybe a tad of salt. Blend til smooth. Strain thru a cloth bag or thin dish towel. (Cullturesforhealth.com sells organic nut milk bags for $5.) Squeeze & twist till all the milk out. (This creamy 1st squeeze can be used in tea or coffee.) Pour into glass pitcher. Dilute to taste:3-5 parts water to 1 part nuts. Cashew Milk Good for creamy sauces, “Cheez,” French Toast, etc. Blenderize 1/2 cup with 1 cup water. Then add 2 more cups water. Strain in fine mesh strainer or bag. Yogurt/Whipped Cream Puree in blender til smooth: 1 pkg. organic silken tofu (no GMOs!), 3T. lemon or lime juice, 1/2 t. salt to taste. Add vanilla, agave, etc. to taste. Sour Cream Puree in blender til smooth: 1 pkg. organic silken tofu (no GMOs!), 1-2 T. lemon juice and a 1/4 t. salt to taste. For sweet topping for pancakes, etc., add 2 tsp. organic sugar or Xylitol. Or, for dip/ Mex. food, use onion and garlic powder to taste. For dip, add spinach. Also good on salads. The MacDougalls simply puree 1 pkg. siilken tofu with 1 pkg. taco seasoning for a great taco topping. Tofu Mayo (Forks Over Knives Cookbook, Del Sroufe) Puree in blender til smooth: 1 pkg. organic silken tofu (no GMOs!), 3 T. red wine vinegar, 1 t. dry mustard, 1/2 t. garlic powder, 1/2 t. salt to taste. Several tasty commercial brands too. No-Cheese Sauce (Forks Over Knives Cookbook, Del Sroufe) Low fat Puree in blender in this order til smooth and creamy, adding up to 1/2 water.1 lg. yellow onion (chopped, maybe water sauteed first), 1 lg. red bell pepper (seeded & chopped, or roasted, from jar), 3 T.. cashews (optional, 1 T. tahini (optional) , 1 c. nutritional yeast. salt to taste. Add salsa for nice dip. Easy Cheezy Sauce (my imitation of Sage Kitchen, Scottsdale) Puree in blender to taste: 1.5 c. soaked cashews, 3/4 c. coconut or plant milk, 1+ T. lemon, 1+ T. nutritional yeast(optional), 1 t, garlic ,1 t, onion, perhaps turmeric for color. Chill to firm it up. “Chick Cheese” (Breaking the Food Seduction, Neal Barnard MD) Puree 2 c, cooked chickpeas, 3 t. nutritional yeast, 2 T. tahini, 2 t white wine vinegar, 1.5 t. light miso, 1 T. olive oil, 1 t. onion, 3/4 t. salt, 1/2 t. paprika, 1/4 t. garlic, 1/4 t. dry mustard. Carrot Cheese Sauce (Oh She Glows Cookbook, Angela Liddon) 15-20 min. Puree 1. c. soaked cashews, 1 c. cooked carrots (chopped), 2 T. nutritional yeast, 2 T. lemon, 1 garlic clove, 1+ t. fine sea salt, 3/4 t. chili powder, 1/2 t. onion powder, 1/4 t. cayenne? • Great in nacho casserole: Layer with marinara sauce, fine chopped green onion, spinach. Top with crushed corn chips. Bake 25 min. @ 400F. Sprinkle w chopped green onions. Ricotta/Cottage Cheese Mash together in bowl: 12 oz firm organic tofu, drained; 1/2 t. salt, 3 T. lemon juice, 1 clove garlic, 1/2 t. salt, perhaps1 T. sugar, and perhaps 2 T. olive oil (if weight loss not desired). Add basil? Vegan Parmesan (Minimalist Baker, online) Pulse or mix in food processor or nut grinder til you get a fine meal: 3/4 c. cashews (walnuts ok too-SP), 3 T. nutritional yeast, 3/4 t. sea salt, 1/4 t. garlic powder. Keep in fridge (lasts several weeks). Or-- just mix equal parts almond meal and nutritional. yeast, seasoning with onion powder, salt. Ice Cream 5 min. or less: 1. Puree frozen bananas with cacao powder or fruit. OR--- 2. Puree and freeze: 12 oz. silken tofu, 2-3 T. agave or maple syrup, 1/4 t. vanilla, 1/8 t.b, and flavorings as desired (cacao, fruit, etc.) Before serving, puree in 6 oz more of the tofu. Or enjoy delicious vegan frozen desserts from store. Yummy Vegan Meat Substitutes Compiled by Susan Pitcairn With blessings to Earth’s cows, pigs, chickens, ducks & turkeys. May you live free with your loved ones.

Nutty “Hamburger” Crumbles (Susan Pitcairn) Start with either organic crumbled firm tofu OR the debris from making nut milk. Mix in olive oil, nutritional yeast, garlic, cumin, tamari to taste, maybe a bit of rice vinegar or chili peppers. Saute in oill til lightly browned. Add to tacos, spaghetti sauce, lasagna, casseroles, etc.

Grilled Portobellos De-stem and clean large organic portobello mushrooms. Brush both sides with a mix of tamari, garilc and pepper, perhaps a dash of rice vinegar or lemon juice. Grill 5 min each side, or simply steam in covered pan. Great as a burger by itself, or atop a vegie burger.

Tofu “Chicken” (Susan Pitcairn) Good addition to salads, stir fries, casseroles. Excellent cold snack. Press 1 lb.firm tofu and cut into rectangular chunks about 1/2 x 1/2 x 2”. Sprinkle lightly with tamari, rice vinegar, then oiive or toasted sesame oil. Coat each piece with nutritional yeast and perhaps hemp hearts or wheat germ or ww flour for crustier appeal. Saute in olive oil til lightly browned. Or you could try broiling for a lower fat version.

Tofu “Steak” (Susan Pitcairn) Press 1 lb.firm tofu (organic only) and cut into large slabs about 3/4” thick. Baste each side with a mix of olive oil, tamari, and minced green onions, garlic and parsley. Broil 3-4 inches from broiler, 3 min each side. Sprinkle with lemon juice, salt and pepper to taste. Top with sauteed mushrooms for a special treat. Worcestershire or BBQ sauce are other options. Good sandwich item also. Tofu “Ham” Wildwood Baked Savory Tofu, sliced thin with a cheese slicer, makes a good ham or cheese substitute in a traditional deli style sandwich with the classic mayo, lettuce, tomato, onion, etc. If you’re out of tomatos, thinly slice apples are an interesting substitute. Veggie Burgers Many recipes online for a crowd, but these non-GMO organic products are great for quick meals: Hilary’s Eat Well burgers (mostly quinoa and sweet potato based) or Wildwood Tofu Burgers (nice chewy texture).

Coconut “Bacon” (Colleen Patrick Goudreau, author of 7 vegan cookbooks) Toss large sized coconut flakes with liquid smoke, maple syrup, tamari and a tad of water. Bake 30 minutes at 350, tossing to brown evenly. Good in BLTs, on Tofu Scramble, potato soups, etc. A commercial product, Fakin Bacon smoked Tempeh, is also excellent, broiled or toasted.

Tofu Nut Loaf. (Susan Pitcairn) Mash and knead in bowl,: 1 pkg. firm organic tofu, crumbled; 2-4 Tbs. nutritional yeast, 1 c. organic whole wheat or gluten free bread crumbs, 1 c. oatmeal or brown rice, 1 c. walnut pieces (part of this can be the nut debris from nut milk), 1-2 T. tamari, 1-2 t. sage, 1-2 T. oil, 1 chopped onion, pepper. Press into square casserole dish. Top with mushrooms and gravy of your choice, or MacDougall Golden Gravy: (Heat 1.5 c. veg. broth in saucepan, Whisk in small bowl: 1 c. water, 3 T. tamari, 2 T. tahini, then add to broth. Stir while gradually adding 1/4 c. brown rice flour. Add pepper.) Bake @ 375F for 30 min. Great holiday dish.

Tofu Meat Loaf. (Mary McDougall, see the Starch Solution book) Mash and knead in bowl,: 30 oz. crumbled firm organic-only tofu, 3/4 c. whole wheat bread crumbs, 1-2/3 c. quick oats,, 1/2 c. ketchup or BBQ sauce,1/3 c. tamari, 2 T. Dijon mustard, 2 T. vegetarian Worcestershire sauce, 1/4 t. garlic powder, 1/4 t. pepper, and maybe some chopped onion. Press into glass loaf pan, lightly oiled. Bake 30-40 min. at 350 F.

Yummy Vegan Egg Substitutes. Compiled by Susan Pitcairn With blessings to the dear chickens & ducks. May you live freely and joyfully with your families & flocks.

Tofu Scramble (Susan Pitcairn) For a hearty breakfast occasionally. Toss some loosely crumbled firm organic tofu in bowl with nutritional yeast, garlic, pepper, Italian herbs (or dill), and herb salt and/or a bit of tamari to taste. Let sit, while you saute some chopped onions, mushrooms, bell peppers, etc. with either oil or water (low fat). Add tofu and continue sauteeing til warm, adjusting flavors. Serve with salsa, ketchup, etc. Garnish with parsley, sliced oranges, etc.

Eggs Benevolent (adapted from Vegan Bennie and Flo online at One Green Planet) A special weekend treat. inspired by Eggs Benedict Florentine. Sear in lightly oiled pan: about 3/4 pkg. extra firm organic tofu, thinly sliced. Lightly brown both sides. Meanwhile, mix: 2 T. maple syrup, 1 T. tamari, 1/4 c. water and perhaps a few squirts of liquid smoke. Slather over the seared tofu and set slabs aside. Toss some torn kale, chard or spinach with salt and pepper in the pan and saute til limp. Make “hollandaise sauce” by meliting 3 T. vegan butter in saucean. Whisk in 2 T. flour and then gradually whisk in unsweetened almond or other plant milk to desired consistency. Season sauce with: 2 T. nutritional yeast, and to taste with salt, pepper, red pepper flakes, paprika and chili powder. Ready to assemble! Top a toasted English muffin (or omit), with a slice of tomato (or sliced artichoke heart), the kale, then the seared tofu. Drizzle the sauce over top.

Eggless Salad (Susan Pitcairn) Toss loosely crumbled firm organic tofu in bowl. Season to taste with: nutritional yeast, garlic, pepper, lemon juice, cumin, dill, paprika, herb salt and/or a bit of tamari., Mix in chopped celery or bok choy, green onions, and fresh parsley or cilantro plus commercial vegan or tofu mayo. Maybe turmeric for health and color. Good in salad bar or lunch to go with raw vegies on side, as an egg salad sandwich with lettuce & tomatoes. Eggs in Baking Try Bob’s Red Mill egg replacer per instructions, or Ener-G egg replacer, or 1/4 c. silken tofu per egg, or 1 T. ground flax seeds + 3 T. water per egg. For pancakes you can succeed with 1 T. baking powder/egg. Also just googlie for specific items you like (cakes, cookies, crepes, etc.) plus the word “vegan.”

Eggless Mayos (Mary McDougall recipe) All the brands of eggless mayos that we have tried are tasty and satisfying. Make sure any soy or canola ingredients are organic or non-GMO. Or make your own by blenderizing 1 pkg. organic silken tofu with 1.5 T lemon juice, 1 t. sugar, 1/2 t. salt, 1/4 t. mustard powder and dash of white pepper.