Lovin’ Fresh is a series of recipes designed to showcase produce gathered from local farms or grown in my own garden.

Gardening brings so much pleasure and beauty to my life.  I’m really pleased with how my little plot has been progressing over the past few months.  A friend who stopped by my garden the other night asked me to explain my broad sweeping goals for my garden.  I didn’t hesitate with my answer: “slightly unkempt cozy cottage garden with a purpose.” 

When I was selecting what flowers to grow, I held up a standard in my mind: the best flowers out there are those that can serve one or more of three functions – cutting, preserving, and eating.  As such, borage ranks right up there among the best.  Its cool cucumber taste has long been a key ingredient in the English “Pimm’s Cup” cocktail.  It’s blue star flowers are striking used in salads and as garnish for desserts and drinks.  When you think about it, there just aren’t that many naturally blue ingredients available, making borage extra special.

Nasturtiums are another favorite.  My two small plants have more than quadrupled in size over the past two months, making their flowers a frequent and welcomed peppery addition to my salads.  They’re also great in butter and cheese spreads.  I’m getting so many of them, some quite large, I’m also thinking about stuffing them with soft cheese the way I do occasionally with squash blossoms. 

As wonderful as edible flowers are, the real recipe is for today’s post is a sweet and tangy dressing for the salad.  Buoyed by the delicious results of a batch of homemade strawberry dressing earlier this season, I put some of my stash of fresh blueberries into this one, along with some lavender-infused vinegar I’d brewed myself.  If it’s no longer blueberry season where you are, the same results can be gotten with frozen berries.  Just be sure to thaw them before proceeding with the recipe. 

On a fresh seasonal salad adorned with edible flowers, the blueberry lavender dressing really highlights the floral notes without overpowering the bits of cucumber, carrot and lettuce.  The leftover dressing will keep for a week or two in the fridge.  Use it on more salads or drizzle it over steamed or roasted vegetables, such as beets or squash. 

 
BLUEBERRY VINEGAR
Adapted from www.mealsforyou.com

2 C.fresh blueberries
2 C. white vinegar
1/2 C. sugar
1 T. lemon zest

Put blueberries in a large bowl and cover with vinegar. Let stand for 1 hour. Transfer to a large sauce pot and add the sugar and lemon rind and bring to a boil. Reduce heat and simmer, covered, for 20 minutes. Strain the blueberry mixture, pressing out as much liquid as possible.

LAVENDER BLUEBERRY DRESSING

3 T. blueberry vinegar
3 T. lavender vinegar or distilled white wine vinegar
1 small Shallot, finely chopped
1 tsp Dijon Mustard
1/2 tsp sea salt
dash white pepper
6 T. extra virgin olive oil

Combine ingredients in a jar and shake vigirously until combined.  Serve over salad or roasted vegetables.

(makes 1 cup)

Via:  AzSustainability.com

I changed up the ingredients a little bit, and Spring Roll Salad was born. Depending on what you’re in the mood for, you can make this more of a green salad and go heavy on the lettuce and cabbage, or more of a pasta salad, heavy on the vermicelli.

I’ll simply list my ingredients and let your taste guide the quantity.

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Too bad Popeye didn’t know Angie Tagtow, an environmental nutritionist based in Iowa and a leading advocate championing public access to fresh, affordable, sustainably raised food. “Local food is a dream team blend of nutrients and health benefits,” explains Tagtow. “Food’s nutrient value starts to decrease right after it is harvested. Local food is picked and then quickly eaten at the peak of ripeness. It’s thereby fresh, tastes great and packs a more nutritious punch than what might be shipped and processed 1,500 miles away.”

Local, fresh spinach would have also gifted Popeye with a decent long-term health insurance plan.

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I’m always surprised that quinoa hasn’t caught on mainstream, given how easy it is too cook, and its high nutritional content. Despite the fact that in cooking it’s treated like rice or barley, quinoa is actually a seed, not a grain. Known as the staple of the Incas (and also a staple of the vegans, as it’s a complete protein), this crop originated in the Andes Mountains. It’s used more often in Mexican dishes, but I really enjoy it in this Asian-inspired salad.

The kale is chock full of iron and the nori is rich in calcium and iodine. If you opt for a fat-free dressing, then the only fat comes from the avocado. (Which is, you know, a good fat… at least that’s what I tell myself when I’m scarfing down guacamole.) Here’s the full recipe:

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Redwood Sorrel, not to be confused with the also edible garden sorrel, has a tangy, lemony flavor that is a great accent to salads. One thing to note, however, is that is should only be eaten in small quantities, because it contains oxalic acid that can disrupt digestion in large amounts. Since it’s a bit on the sour side, you probably won’t be tempted to overdo it anyway.

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If we can’t find an organic, cruelty-free, free-wheelin’ chicken, I don’t do the roasting bit and use some type of chicken meat substitute (soy or wheat gluten) to make this yummy salad. Works well either way.

Ingredients
Quantities are totally subjective - it is all dependent on how much chicken you are using. Use your best culinary judgment and do what suits you best!

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Ingredients
1-1/2 pounds tofu, extra firm or super firm*
1/2 cup eggless mayonnaise (Nayonnaise and Vegenaise are great, but Wildwood’s Garlic Aioli is my fave)
2 red bell peppers, finely chopped
4 scallions (white and green parts), finely chopped
2 carrots, finely chopped
3 stalks celery, finely chopped
2 tablespoons fresh parsley, finely chopped
4 teaspoons pickle relish
1-1/2 tablespoons prepared mustard
¼ teaspoon turmeric
1 teaspoon sea salt or to taste
Black pepper, to taste
10 slices good-quality sliced bread

Directions
1. In a large bowl, mash tofu with a fork, potato masher, or your hands.

2. Add remaining ingredients and mix well.

3. Spread a few tablespoons of the tofu mixture on the bottom bread slices. Top with remaining slices of bread. (Toasted slices make this even more scrumptious!)

4. Carefully cut the crusts off the sandwiches with a sharp knife. Cut in half diagonally, then cut in half again so you’re left with small triangle-shaped finger sandwiches. (Throw the crust out to the grateful birds.)

*A word about tofu: There are many different types of tofu available, ranging from silken and soft to firm and extra firm - and even super firm, in the case of my favorite brand, Wildwood Organics, but there are also differences within those variations depending on the brand you buy or the way it’s packaged. The perfect textured tofu for this dish is one that is very firm. I recommend an extra-firm tofu (in the refrigerated section of the grocery store). Wildwood brand is my favorite, but if you can’t find it or can only find one that is in a tub of water, you might want to press out the water first. To press tofu: just dump the water and give the tofu a quick rinse. Wrap the tofu in a towel and place on a plate. Place something heavy on the tofu and leave it there for about 20-30 minutes; the towel will be soaked through.

Serving suggestions:

*Wonderful as a sandwich filling on a hard roll or stuffed in a pita
*Serve on crackers as an appetizer or party dish
*Serve as a side salad – great for picnics and BBQs!

Variation suggestion:

*Use cubed, steamed tempeh for a “better than chicken” salad.
*Use potatoes for a tasty potato salad.
*Use garbanzo beans/chickpeas for a “better than tuna” salad. (Grind the beans in a food processor for a tuna-like size and texture.

Other tofu recipes can be found at www.compassionatecooks.com

Also on GO:

All About Tofu - Part 1

I've also seen thousands of people change their diets from one based on animals to one based on plants, and the transition they experience winds up being a lot easier than even they anticipated. Whatever you want to say about how humans eat, the fact is we're not true carnivores. We don't crave flesh the way a lion does: we have neither the strength, claws, teeth, or desire to take down our prey with our bare hands, and we wouldn't die without meat, as would a true carnivore.

The truth is whereas we don't crave the flesh of an animal, we do crave texture. We crave flavor. We crave fat. We crave salt. We also crave satisfaction and familiarity, bringing an entire emotional history to the table when we sit down to eat. When someone says "I tried to eat vegetarian, but I just craved meat," I tell them with confidence that it wasn't meat they were craving. It may have been salt, it may have been fat, it may have been calories, but it most certainly was not the flesh of an animal. Anyone who's ever lived with a true carnivore (i.e. a domestic cat) knows how a carnivore reacts when he spots his prey: teeth chatter, tail flickers, mouth waters. If this happens to you when you spot a bird in your yard or a steer grazing peacefully on the hillside, frankly, I don't want to know.

When we embrace the endless plant options available to us, we recognize a world of foods we didn't even see before. Though we may experience a transition as we let go of certain habits, we can also anticipate the excitement and joy of reshaping old traditions and creating new ones. There's nothing wrong with seeking out familiar-tasting and familiar-looking dishes that we may have enjoyed in the past, because it is the texture and familiarity we still have a right to enjoy.

This "Better Than Tuna Salad" is an example of a dish that provides familiarity and gustatory pleasure without the ethical, environmental, and health concerns associated with eating aquatic animals.

Better-than-Tuna Salad
Serves 4-6, depending on serving style: sandwiches or side dish

1 can organic garbanzo beans/chick peas, drained and rinsed
1/2 cup (or more) eggless mayonnaise (Wildwood’s Garlic Aioli, Nayonnaise, or Vegenaise are great options)
1 red bell pepper, finely chopped
3 scallions (white and light green parts), finely chopped
2 carrots, finely chopped
2 stalks celery, finely chopped
1-2 tablespoons fresh parsley, finely chopped
1/2 cup walnuts, chopped (optional)
1 tablespoon prepared mustard
1/2 teaspoon sea salt or to taste
Black pepper, to taste

DIRECTIONS

1. Add the chick peas to a food processor or blender and grind them down into small pieces. You can even grind them down so it becomes somewhat like a thick puree. The ultimate texture is up to you. Grinding the beans is optional, but I find that it’s easier to eat it as a sandwich this way; plus, it really does resemble tuna in taste and texture when the beans are ground up. It's best if you use the "pulse" button on your food processor so you can control the ultimate texture of the beans.

2. In a large bowl, combine all the ingredients and mix well. Season with salt, pepper, and the amount of aioli/eggless mayonnaise you desire.

Serving Suggestions:

*Wonderful as a sandwich filling on a hard roll or stuffed in a pita
*Serve on crackers as an appetizer or party dish
*Serve as a side salad – great for picnics and BBQs!

Variation Suggestions:

*Of course you may also use beans made from scratch, as opposed to canned beans.
*Use cubed, steamed tempeh for a “Better Than Chicken Salad."
*Use potatoes for a tasty potato salad.
*Use mashed extra firm tofu for an “eggless egg” salad.
*The walnuts are optional, but they add a really nice texture.
*You may sprinkle some kelp flakes in as well, to really add to the “fishy” flavor.

Copyright © 2007 Compassionate Cooks, LLC – All rights reserved - More recipes, resources, and information can be found at Compassionate Cooks' website.

Editor's note: We're pleased to welcome Colleen Patrick-Goudreau to the Green Options writing team! Colleen has taught vegan cooking classes in Oakland, California, for seven years, and is a columnist for VegNews magazine, and a contributing writer for KQED radio's Perspectives program. Her first cookbook, The Joy of Vegan Baking: The Compassionate Cooks' Recipes for Traditional Treats and Sinful Sweets, will be published in October. Colleen has a real knack for making vegan cooking and eating accessible to those of us who may be a bit mystified by the idea of taking animal products out of our diets, and we're very happy to have her on board.

In my work as a vegan educator, advocate, and cooking instructor, one of my goals is to take "vegan food" out of the box. There tends to be a notion that “vegan food” exists in a food group separate from “normal food” or reserved only for those who label themselves “vegan.” But the fact is that even non-vegans eat “vegan” food every day — they just don’t call it “vegan.” Plant-based cuisine is simply made up of the foods we already eat and love: vegetables, fruit, legumes, grains, nuts, beans, seeds, mushrooms, herbs, and spices. When we recognize that “vegan” food is already part of our meals, we take the mystery out of the label.

Plant foods contain all the flavors, textures, and colors that satisfy our palates and our senses. In fact, it is flavor, texture, and familiarity we crave whenever we eat, and all of these elements are found in the rich array of plant foods available to us. The Holy Triumvirate of meat, dairy, and eggs has become so dominant in our daily diets that they have replaced what was once the foundation of the human diet: plant foods. Even when we do eat vegetables, we tend to drown them in fat-laden cheeses, oily butters, and heavy cream sauces – forgetting that the vegetables themselves contain all the flavor we crave.

I’m always surprised when people declare that “vegan food” is bland and boring. I usually remind them that the herbs and spices we flavor our food with are all plant-based – they’re all “vegan.” Considering the fact that we’re the only animal who has to cook and flavor meat before we eat it, it’s not surprising that the things with which we typically serve our hamburgers, hot dogs, and steaks are plant-based: ketchup, mustard, relish, sauerkraut, pickles, tomatoes, lettuce, BBQ sauce, Worcestershire sauce, tabasco sauce, chili sauce, horseradish, liquid smoke, vinegars, lime and lemon juices, and, of course, salt and pepper. You also have your capers, wasabi, tahini, soy sauce, chutneys, and a variety of other condiments to provide flavor, heat, and texture.

A backyard barbecue is the perfect occasion to showcase delicious, nutritious, animal-free foods that will satisfy bellies and arouse taste buds.

**GRILL IT UP**

Every summer, I’m dismayed by the “safety tips” about grilling meat that give people the false impression that they can actually prevent the carcinogenic (cancer-causing) compounds (heterocyclic amines) from forming when they cook meat (including chicken, beef, pork, and fish) at high temperatures. There is no magic formula that people can follow to ensure that these compounds do not form – whether you’re grilling or pan-frying. Undercook your meat, and you risk consuming dangerous food-borne pathogens; heat your meat at high temperatures, and you risk cancer. But what happens when you cook vegetables? They get hot! These cancer-causing substances are not present when plant-based foods, including meatless burgers and hot dogs, are cooked. Period. So, heat up your grill and enjoy these fantastically delicious grilled fiber-rich foods:

*Seasoned eggplant slices
*Marinated Portobello mushrooms
*Skewers of bell peppers, red onions, and summer squash
*Corn on the cob (grilled in their husks)
*Polenta squares (cooked with red onions, garlic, and sundried tomatoes) topped with dairy-free pesto
*Yellow and sweet potatoes or yams
*Tempeh marinated in barbecue sauce
*Tofu flavored with a ginger, citrus marinade

**TOSS IT UP**

A huge array of summer salads can be made from beans, pasta, potatoes, tofu, tempeh, or grains. The options are endless. I’ve included a couple recipes and suggestions below, and many more can be found in my online cookbook.

*Toss pasta (penne, fusilli, et. al.) with chopped raw veggies, lightly toasted pine nuts, fresh basil, balsamic vinegar, and a little extra-virgin olive oil.
*Combine spinach leaves with fresh raspberries, sunflower seeds, brazil or macadamia nuts, and mandarin orange slices in advance, and toss with seasoned rice vinegar just before serving.
*Spread Focaccia bread with dairy-free pesto, and add grilled veggies (eggplant, zucchini squash), thinly sliced tofu, roasted red peppers, fresh tomatoes, and basil. Drizzle with balsamic vinegar.

Tantalizing Thai Slaw a.k.a. Holy Slaw
I call this “Holy Slaw” because it tastes so darn good. This really is filling enough for a meal, but it’s a great side with a veggie burger. Serves 4 as a complete meal; serves 6 as a side

INGREDIENTS

1 small head green cabbage, shredded
½-1 whole head red cabbage, shredded
1 cup shredded carrot
1 red onion, sliced thinly
1 cup roasted, unsalted, peanuts
1 block (about 1 pound) firm or extra firm tofu
½ cup chopped green onion
¼ teaspoon red pepper flakes
1-2 teaspoons toasted or raw sesame seeds (black seeds add beautiful color!)
½ cup chopped parsley or cilantro (optional)
Sesame oil (optional)
Orange Ginger Vinaigrette (see below)

DIRECTIONS

The tofu is optional, as this delicious salad is perfect on its own. Adding sautéed tofu will add some more flavor and texture. If adding the tofu, fry it up with a little sesame oil to make it nice and crispy. Let it cool and then add to the other ingredients. Mix all ingredients together in a large bowl. Voila!

*Oil-free version with tofu: if using a non-stick pan, you can just add the cubed tofu directly to a non-stick skillet. Just let it get golden brown and crispy before turning it over. Don’t fuss with it; let it get brown, and then turn it. Delicious!

Orange Ginger Vinaigrette
¼ cup orange juice
¼-½ cup seasoned rice vinegar
3 tablespoons maple syrup
2 tablespoons grated ginger
2 teaspoons garlic, minced

Copyright © 2006 Compassionate Cooks, LLC – All rights reserved

Cannellini Beans with Tomatoes & Herbs
This light, fresh salad is perfect for a picnic or BBQ. The lemon zest is an especially nice addition and adds beautiful color to this delicious, healthful dish. Makes 4-6 servings

INGREDIENTS

2 cans of Cannellini beans (or other white beans, such as Great Northern or Navy), drained and rinsed
3 or 4 tomatoes (cherry, heirloom, or any tomatoes in season)
½ medium size red onion, diced
1 cup fresh, frozen (thawed), or canned corn kernels
2 red, yellow, orange, or green bell pepper, finely diced
1 ripe avocado, diced
Assortment of fresh herbs: marjoram, basil, thyme, sage, minced
3 tablespoons vinegar, your choice (red, white wine vinegar, seasoned rice vinegar)
Juice from 1 lemon
Zest of 2 lemons
2 cloves of garlic, finely chopped
Salt and pepper

DIRECTIONS

In a large bowl, combine all of the ingredients and set aside for 15 minutes or more to allow the flavors to develop. Add salt and serve at room temperature.

Serving Suggestions and Variations:
*You can use any bean you like for this salad. White beans are just one suggestion. You can use kidney, chick peas, black, pinto – or a combination of all them!
*You may add a tablespoon or two of extra virgin olive oil.
*Fresh tomatoes are best, and keep in mind that tomatoes don’t do well refrigerated. So, if you wanted to make this salad in advance, just eliminate the tomatoes, store in the fridge, and add the tomatoes just before serving.

Copyright © 2006 Compassionate Cooks, LLC – All rights reserved

**SWEETEN IT UP**
Don’t forget dessert! Another misconception about “vegan food” is that desserts are somehow inferior to those prepared with cow’s milk, dairy butter, and chicken’s eggs. These are unnecessary ingredients. What rich baked goods can’t do without, however, is fat, moisture, and leavening – all of which exist outside of animal products. Here are a couple treats to serve at your next summertime soiree. More can be found in the desserts section of our online cookbook as well as in our upcoming cookbook, The Joy of Vegan Baking: The Compassionate Cooks' Recipes for Traditional Treats and Sinful Sweets available for pre-order on Amazon.com and other online stores. (Ask your local bookstore to carry it!)

No-Bake Strawberry Pie with Chocolate Chunks
This amazingly delicious pie is perfect when strawberries are at their height in the summer. Get the sweetest, ripest strawberries you can find at your farmer’s market. It is best when served within an hour or two of preparing it, since it is at its most fresh then, but it holds up just fine in the fridge. Serves 8-12

INGREDIENTS

Crust:
2 cups raw almonds or pecans
¾ cup pitted dates, preferably Medjool

Filling:
5 cups sliced ripe organic strawberries
5 pitted dates, soaked 10 minutes in warm water and drained
2 teaspoons fresh lemon juice
Dark chocolate chunks, preferably from a good, organic, fair-trade bar (optional)

DIRECTIONS

1. Place the nuts in a food processor and grind until they’re a coarse meal. Add the ¾ cup of dates (for the crust) and process until thoroughly combined. Press the mixture into a non-stick or very lightly oiled pie plate or spring form pan.

2. Arrange 4 cups of the sliced strawberries on top of the crust and set aside.

3. In a food processor or blender, combine the remaining 1 cup of strawberries with the 5 soaked dates and lemon juice. Puree until smooth. Pour the sauce mixture over strawberries.

4. Arrange the chocolate chunks on the top of the sauce (optional), and refrigerate the pie for 1 hour before serving. This will help the pie set and will be perfect for slicing.

Copyright © 2006 Compassionate Cooks, LLC – All rights reserved

Decadent Chocolate Cake
This chocolate cake might be the easiest cake in the world to make – and is the most versatile as well. No eggs or dairy make it cholesterol- and cruelty-free, and it takes about 5 minutes to prepare. Makes one 9-inch cake or 8 cupcakes. Double it for a layer cake or a bundt cake

INGREDIENTS
1-1/2 cups unbleached all-purpose flour
¾ cup sugar (white or turbinado)
½ teaspoon salt
1 teaspoon baking soda
¼ cup unsweetened cocoa powder
1 teaspoon vanilla
½ teaspoon peppermint extract (optional)
1/3 cup canola oil
1 tablespoon white distilled vinegar
1 cup cold water

DIRECTIONS

1. Preheat the oven to 350 degrees. Combine the dry ingredients in a bowl until mixed thoroughly. No need to sift.

2. Make a well in the center and add the wet ingredients. Stir until well mixed.

3. Pour into a 9×9-inch baking dish (or cupcake or bundt pan), and bake in the preheated oven for 30 minutes, until a toothpick inserted in center comes out clean.

4. Cool completely, then frost with Chocolate Frosting (below).

Chocolate Frosting
Makes enough for one 9-inch cake or 8 cupcakes

INGREDIENTS

3 tablespoons softened non-dairy butter (Earth Balance is the best!)
1-1/2 cups powdered sugar, sifted
1/3 cup cocoa, sifted
½ teaspoon vanilla or ½ teaspoon peppermint extract
2-4 tablespoons water or non-dairy milk (almond milk adds a subtle touch of special flavor)

DIRECTIONS
Cream the non-dairy butter in a small bowl then add the sugar, cocoa, vanilla, and enough liquid to make a thick but spreadable frosting.

Copyright © 2006 Compassionate Cooks, LLC – All rights reserved

ENJOY!

First of all, we hope that you don't dry your lettuce with paper towels. That's a big waste! Using a towel to dry those greens works, but if you've got a bunch of greens, you might need a bunch of towels. Salad spinners also do the trick. But, says our tipster and Wish-Bone, "if you’re in the mood for some fun, fill a clean pillowcase with washed and drained greens, then swing it around until the greens are dry, or until your arms get tired."

What a fast, fun, and super-green way to clean those greens! Plus, we're pretty sure it's a great activity to assign to your kids - as long as the lettuce doesn't wind up all over the kitchen floor, and walls, and ceiling.

Rebecca says: Our tipster, my mom, recommends buying a pillowcase at a second-hand store just for this purpose. I'm looking forward to trying out this new tip!