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Chula Vista High School Vegan Cooking Club (Preview) Chula Vista High School Vegan Cooking Club Cookbook VEGAN COOKING CLUB COOKBOOK Liz Gary, M.A. ARC - Experience Club Leader Chula Vista High School Vegan Cooking Club Cookbook This recipe book is dedicated to the ARC Experience leadership team and students who came together to experience, learn, and begin to think more critically about our food choices. These recipes help prove you can have it all again…just switch out a few ingredients and you can reduce your risk for disease, help the environment and make an impact by decreasing our dependence on animals as a central food source. It’s awesomeness in action at Chula Vista High School! Chula Vista High School Vegan Cooking Club Cookbook Table of Contents Introducing the Vegan Cooking Club Black Bean Veggie Burgers Lemon and Roasted Garlic Hummus Vegan Chocolate Cheesecake Vegan Pesto & Fettuccini Alfredo Sauces Veganize This! Betty Crocker Chocolate Brownies Chula Vista High Super Sub Sandwich Tropical Fruit Salad with Agave Lime Dressing Soyrizo Potato Tacos Vegan Banana Nut Pancakes Resources & Information Chula Vista High School Vegan Cooking Club Cookbook Introducing the Vegan Cooking Club Minutes before the bell we were ready with 500 free vegan ice cream sandwiches and literature about the vegan diet thanks to a mini-grant from the VegFund and Sprouts Chula Vista Lunchtime information and outreach introducing the Vegan Cooking Club. Vegan ice cream sandwiches got the seal of approval from students. Made with soy milk instead of dairy, they are so similar in every way that most people wouldn’t even know the difference! Chula Vista High School Vegan Cooking Club Cookbook Sprouts Chula Vista has one of the best selections of vegan food products in all of San Diego County. Right here on 3rd Avenue in Chula Vista you can find a wide variety of plant-based alternatives to dairy, eggs, meat, and even seafood. Many of the food products used in our culinary labs came from the local Chula Vista Sprouts Farmer’s Market. Chula Vista High School Vegan Cooking Club Cookbook Black Bean & Sweet Potato Veggie Burgers These veggie burger sliders were easy to make and delicious. You can have it all again! Try making these with the homemade French fries recipe below. Makes 24 slider size burgers or 12 regular burgers. Ingredients: 1 15 oz can black beans, drained 1 medium sweet potato, baked, skin removed 1 cup quinoa, cooked 1 cup brown rice, cooked 1/2 cup organic bread crumbs 1/2 cup hemp seed or finely chopped walnuts 4 green onions, sliced 1/4 cup chopped fresh cilantro 1 tablespoons brown sugar 1 teaspoon smoked paprika 1 teaspoon cumin 1 1/2 teaspoons onion powder 1 1/2 teaspoons garlic powder 1 teaspoon sea salt 1/2 teaspoon ground black pepper Directions: Mash the beans and sweet potato, add the remaining ingredients and mix well. Shape into patties and cook on a lightly oiled flat grill about 8-10 minutes each side. Or lightly coat each patty with olive oil and bake in a 400 degree oven for 20 minutes, flip them over and bake an additional 20 minutes. Chula Vista High School Vegan Cooking Club Cookbook Roasted Garlic and Lemon Hummus Making hummus from scratch is fun and easy…and a lot less expensive than buying it prepared. Try this basic recipe and then explore making additional flavors like chipotle, jalapeño and cilantro, red pepper and more! Ingredients: 2 15 oz. cans garbanzo beans, drained (save 1/2 cup of the liquid) 1/2 head of garlic, roasted juice of 1 lemon, zest of half a lemon 3 tablespoons olive oil 3 tablespoons sesame tahini 1/2 cup reserved liquid from the garbanzo beans 1 teaspoon sea salt Smoked Paprika for garnish Fresh cut vegetables for dipping Directions: Preheat the oven to 400 degrees. Take one whole head of garlic and coat it in olive oil. Place it in a hot oven and roast it about 20 minutes or until it is golden and soft to the touch. Remove from the oven and let cool. Place the beans into the jar of a blender add the 1/2 cup reserved liquid, squeeze the roasted garlic from one half of the head of roasted garlic into the beans, add the lemon juice, olive oil, sesame tahini, and sea salt. Process in the ingredients with the blender starting on low speed progressing to high speed gradually. Add a little more liquid if needed to process until you reach a smooth consistency. Transfer the hummus to a serving bowl, drizzle a little olive oil over the top then sprinkle with smoked paprika. Chill before serving, serve with freshly cut vegetables and pita chips. Chula Vista High School Vegan Cooking Club Cookbook Tasting Session! Vegan Chocolate Cheesecake A decadent dessert with all the goodness of cheesecake that anyone would love Crust: 1 1/2 cups nut meal (almond, hazelnut, or walnut) 1/4 cup cocoa powder 1/4 cup maple syrup 1/4 teaspoon sea salt Filling: 1 1/4 cup cashew pieces, soaked 4-6 hours 1 1/4 cup almond milk 1/2 cup maple syrup pinch of sea salt 1 teaspoon vanilla 1 12 oz. package non-dairy dark chocolate 2 tablespoons cocoa powder 1 16 oz. block organic firm Wildwood tofu* Step 1) Combine all the ingredients for the crust in a medium mixing bowl. Mix it well until it becomes fudge like in texture. Spread it evenly on the bottom of a 8-inch spring form pan or silicone cheesecake mold. Use the back of a spoon dipped in water to help press the crust down evenly. Step 2) For best results with the filling use a high speed blender. Combine the drained cashews, almond milk, maple syrup, sea salt, vanilla, cocoa powder and chocolate chips in the blender jar and blend on high for 2-3 minutes and it becomes a smooth liquid. Continue blending, add the tofu gradually in chunks allowing it to blend thoroughly with each addition. Continue blending for another 2-3 minutes until it’s smooth and glossy with the consistency of soft pudding. Pour the contents into the prepared mold and chill for 6-8 hours before serving. *Choose a high protein nigiri tofu, the Wildwood vacuum packed tofu is ideal. Tofu is an ancient superfood that has been eaten for centuries by populations of people who have been studied and found to have much lower rates of the common diseases associated with the Standard American Diet. Soy is one of natures most perfect foods and the United States is the largest producer of soy on earth today. Discover the versatility of tofu and get the latest facts on soy and your health from the Physcians Committee for Responsible Medicine Chula Vista High School Vegan Cooking Club Cookbook Gourmet Seasoned Popcorn Use dairy-free vegan butter and experiment with a variety of toppings and seasonings. Add in optional vegan cheese, nutritional yeast, nuts, seeds, chopped dried fruit, or chocolate chips for a super hearty delicious snack. 3 tablespoons coconut or vegetable oil 1/2 cup organic or non-GMO popcorn kernels 3-4 tablespoons vegan butter sea salt or seasonings Heat a large pot on medium high, add the oil and watch for it to begin shimmering when hot. Drop a kernel into the oil and wait until you see it bubbling. Add the additional kernels, place the lid on the pot and shake it to coat the kernels evenly with the oil. Let it sit a minute and watch for the popping, hold the pot with a hot pads and give it a shake once or twice during popping to cook evenly. When the popping slows down turn off the heat and wait for the last kernels to pop. Transfer the popcorn to a large bowl, place the vegan butter in the hot pan and swirl it around until it melts. Drizzle the butter over the popcorn and serve with a sprinkle of salt or get creative and try any number of a variety of herbs and spices, vegan parmesan cheese is great on popcorn. Buy it ready made or combine equal parts nutritional yeast and walnuts in a blender and grind to make homemade vegan parmesan. Homemade Kettle Corn Fun and easy to make, this lightly salty and sweet homemade version is as good as the kettle corn you find at the fair! 3 tablespoons coconut or vegetable oil 1/2 cup organic or non-GMO popcorn kernels 3-4 tablespoons cane sugar Sprinkle of sea salt Heat a large pot on medium high, add the oil and watch for it to begin to get hot and shimmering, stir in the sugar. Add the popcorn kernels, place the lid on the pot and shake it to coat the kernels evenly with the sugar and oil. Let it sit a minute and watch for the popping, hold the pot with hot pads and give it a shake once or twice during popping to cook evenly. When the popping slows down turn off the heat and wait for the last kernels to pop. Transfer to a serving bowl and lightly season with sea salt. The popcorn will be slightly sticky until it cools down. Chula Vista High School Vegan Cooking Club Cookbook Pasta Sauces Vegan Pesto 2 tightly packed cups of fresh basil ¼ cup flat leaf parsley 1 cup walnuts, pistachios, hemp seed or almonds 1 clove garlic, minced 1/3 – ½ cup olive oil 1tsp sea salt Freshly ground black pepper 1 tbsp lemon juice Place all ingredients in a food processor or blender and process until slightly chunky.
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