'Get Healthy, Go Vegan' by Dr. Neal Barnard offers tantalizing recipes, cruise – San Francisco Arts & Culture

20090224 Homemade vegan carrot-and-garlic bread (now including a recipe!)
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Not that there’s a shortage of vegan bread in shops (most seem to be vegan) but this way…
– I can mix as much garlic (and a lot of other tasty and nutritious stuff) into the dough as I like.
– Home-baking is enough of a hassle to keep me from eating too much of the result. :B
– I get buns that tend to be both big and dense, and very filling.

Eventually I got a cheap, second-hand bread machine to save time. But below is the recipe for the buns. I found it on www.vegan.nu and modified it a bit.


Cut your fingernails for easier dough-removal.
And google "unit converter" if you’re American. 😀
For 16 buns you’ll need:

1 liter of water
1 liter of white wheat or spelt flour + some extra for kneading
1 liter of whole-grain rye or spelt flour + some extra for kneading
100 grams of yeast
1 tablespoon of salt
1.5-2 deciliters of pumpkin seeds
1.5-2 deciliters of sunflower seeds
Olive oil or canola oil
2-3 carrots depending on size (or any other fruit / veggie you like)
3-4 cloves of garlic (or any other spice you like)
About 3 hours

-Shred carrots and garlic (watch out for garlic burns on your fingers)

-Mix seeds and flour in a bowl

-Heat the water to finger temperature

-Pour the water into a huge bowl

-Add salt and crumbled yeast to the water and stir until there are no more yeast lumps

-Add the flour mix and vegetables bit by bit to the water and start stirring it into a dough

-Add whatever additional flour you need until the dough doesn’t stick horribly to the bowl (the white flour seems to work best for this)

-Tip the dough onto a table and knead it well with more flour, at least until it doesn’t stick to anything anywhere (maybe longer, as "proper kneading" will result in better bread according to the original recipe)

-Rub a layer of flour onto the dough, then put it back into the huge bowl, cover it with some cloth and let it rise for 40 minutes

-Tip the dough back onto the table and knead it some more (additional flour may be necessary)

-Make a long sausage of dough and cut it into 16 pieces

-Shape the pieces into flattish, circular buns

-Rub a thin layer of flour on their bottom sides, so they won’t stick to the baking plate

-Place the buns (not too close together) on two baking plates

-Cover the buns with cloth again and let them rise for another 30 minutes

-Start the oven (200 degrees Centigrade)

-Brush a bit of oil on top of the buns (or just use a wad of kitchen paper)

-Sprinkle a tiny bit of water on each bun with your fingers

-Put the buns in the oven. Two plates at the same time works for me, not sure if it’s a good idea with every kind of oven. After 8-10 minutes I switch the plates around so the top one becomes the bottom one, then leave them in for another 8-10 minutes. If you keep just one plate at a time in the oven, I think each plate should stay in for about 14 minutes.

-Put the hot buns on an airy surface such as a metal grille or a basket, and let them cool under a cloth

-Eat one

-Bag and freeze the remaining buns


Veggies and combinations I’ve used… so far:
Carrot & garlic
Spinach & garlic
Apple & cinnamon
Tomato & basil
Black olives & garlic
Carrot & caraway
Banana & carrot & cinnamon
Spinach & caraway
Grated soy cheese (Cheezly’s Gouda!) & carrot

Beans, lentils, potatoes, raisins, figs, dates, pears, mustard, blueberries, dried apricots, etc etc etc may also get tested… :9

Vegan FAQ! 🙂

The Web Site the Meat Industry Doesn’t Want You to See.

Please watch Earthlings.

Dr. Neal Barnard and chef Robyn Webb, MS, in Barnard’s latest cookbook, The Get Healthy, Go Vegan Cookbook, (.95 from Da Capo Press, 2010) features affordable, international recipes with aromatic spices, lovely colors and textures plus fresh produce. The book will infuse your daily life with qualities an artist would love and I detail many below with just 120 to go.
Even if you don’t go vegan and exchange for tofu your dairy, meat, fish, poultry and eggs cold-turkey, Barnard offers page after page of tantalizing dishes using no products derived from animals and tells us why, being an expert on diabetes. Similarly Robyn Webb, the nutritionist, edits Diabetes Forecast magazine but more importantly, contributes frequently to one of my favorite magazines Cooking Light. These satisfying dishes don’t slow or weigh you down.
Spiritually and morally, these dishes are good for the soul as Barnard serves as president of the Physicians Committee for Responsible Medicine, Dr. Barnard actually grew up on a cattle ranch in North Dakota, which adds weight to the moral decision to go vegan. In any event he aims to reduce cholesterol and sugar for weight loss, presenting interesting alternatives for any time of day or year, even if he goes heavy on the black bean recipes.
He pays attention to liquids as well as solid ingredients and you won’t find baked things per se. He splashes some dishes with lovely vinegars or dry sherry but not wine. Probably his greatest tip would be using stock instead of oil in cooking. If sodium is a concern, one can purchase low sodium canned beans just as one may purchase low sodium vegetable stock. So, I tried several black bean recipes. It’s so hard to choose not only among them but all the recipes in the book.
Portion control?
I find the recipes are affordable and make enough for one or two adults but not the four servings he lists. I’m a bicycle commuter and walk three dogs so maintain a good appetite. Even so, my nurse practitioner in Berkeley told me about the ‘plate method’ and that means watching portions plus I’ve been told by another health professional to simply not eat fat and keep eggs to one a week. At 5’4’and age 53 on October fifth, I should weigh around 140 and I do with no cholesterol or blood sugar problem. Did I say no stretch marks or cellulite either?
Killer Cola and the evils of artificial sweeteners
A few months ago I also read in conjunction with Dr. Barnard’s book, one called Killer Cola, about the evils of artificial sweeteners. They pack on the pounds as the body reacts just as it does to sugar, creating a beer belly even if one doesn’t drink. So. I purchased a couple of Brita filtered pitchers. The cheapest is just about and a package of filters can be on sale, each one lasting two months. Consequently I went off of diet soda after literally a life time of addiction, effortlessly save for about a week of caffeine withdrawal headaches. Turns out, it wasn’t the caffeine keeping me on the stuff, I was just thirsty and the cold filtered water refreshes beautifully. I never looked back and I’m maintaining a toned size eight. I still have not found a recipe to fade my freckles.
Get Healthy, Go Vegan at Brunch, Lunch and Dinner
Barnard collected his recipes from all over the world, as the vegetarian Moosewood restaurant did in the 70s. He offers recipes of Morocco, Trinidad, France, Italy, Native Americans, Mexico, Brazil, Japan, China and beyond. I didn’t see any Thai food.
On that note, I loved Molly Katzen’s original Moosewood cookbook and learned to cook in general with it twenty years ago when I married my ex, a vegetarian. I still use Katzen’s handwritten oversized paperback. She however as a vegetarian relied heavily on cheeses and saut??s in oil so often dishes were delicious, of high quality but high in fat and she used eggs.
The Recipes
First from the 125 recipes of Dr. Barnard I had to make the Sweet Potato and Black Bean Brunch Burritos with Salsa Fresca. It’s definitely worth chopping up the tomatoes, jalapeno, red onion and cilantro for the salsa fresca. I purchased spinach wraps although tomato or herb would be good and colorful too. Recipe below.
The sweet potatoes in these hefty burritos add a lovely subtle sweetness that compliments the beans and aromatic spices while the fresh lime juice and scallions really give this dish a kick. These babies weigh in at a half pound each and I ate two in one sitting they were so tantalizing, 280 calories each and the recipe makes four. The air fills with the aroma of thyme, chili powder, cumin, fresh ground sea salt, fresh ground black pepper, that alone worth the effort.
I did not miss the cheese at all and felt so healthy for having omitted it.
I tried the Brazilian Black Bean Soup with Orange. I added tons of garlic when he only calls for three cloves, plus two bay leaves instead of one. This sweet and mildly hot soup takes fresh squeezed orange juice. It’s a thick pureed soup yet bright, the citrus elevating the red onion, cumin, oregano and crushed red pepper.
As the San Francisco Bay Area hits the low nineties this September week, I tried the Tempeh Burgers with Pineapple Mango Salsa. I found almost everything including the mirin and tamari in the Asian section at my local grocery store. The main event, the tempeh for the burger itself, came from the refrigerated section with tofu items and vegan burger patties at Trader Joe’s. The eight ounce tempeh patty weighs the same as meat and has a substantial feel. The marinade of soy sauce with ginger and garlic carmelizes as the tempeh sizzles in the pan. The pineapple-mango salsa is a must, enlivened with fresh lime juice and crunchy bits of red onion and scallions. Again, I ate the entire recipe in one sitting after a bike commute, not dividing it into the four servings envisioned by the writers.
The Mango Salsa for Black Bean Burgers, the dish on the front cover, is the same recipe but omitting the pineapple and adding the pungent coolness of cilantro. Pair these burgers with the mango smoothie?
Did You Know?
Dr. Barnard’s entertaining little ‘Did You Know’ blurb on this page is about the pineapple. Did you know, he asks, that because the pineapple symbolizes hospitality it’s a common motif carved in doors, gates and entryways. What he doesn’t add is that when I toured plantations in New Orleans, they said the same thing but if you get the whole pineapple at your bedroom door, it’s time to go home.
The Spanish-style Scrambler Wrap does bring out the stereotypical tofu calling it faux-egg. This Latino feeling dish however brings to the table green bell pepper, onion, chili powder, cumin, turmeric and salsa along with a nice handful of spinach. I felt light and satisfied after stirring this up to fill moist spinach tortillas. It’s nice to avoid that weighed down feeling from refried beans. I ate most of this filling in one sitting by myself, filling two wraps not the four cited with the recipe. So that would be 426 calories each instead of 213.
Breakfasts and Snacks
Spiced Pumpkin Oatmeal is perfect as autumn approaches. I am waiting for pumpkin spice soy milk to appear in the stores to use in this recipe instead of vanilla. I’ve also been using the tip about starting oatmeal in the cold milk so it comes out creamy. I’ve been making this pumpkin oatmeal often and have been omitting the cinnamon, nutmeg and ginger and keeping the vanilla just to lighten it as a daily staple. The cranberries add color and a tart twist to the classic raisens. Barnard recommends agave to sweeten the mix but I find it hard to give up brown sugar topping. Brown sugar is made for oatmeal and pumpkin. I might toss in some walnuts this fall too. Barnard cites 274 calories a serving, which would be a half cup of the old-fashioned rolled oats dry. Zero cholesterol.
Banana Ginger Pancakes also taste divine on an autumn morning. These ginger-colored cakes smell warm while the ginger remained mild. Bananas keep them moist while the applesauce replaces oil and butter, the cakes turning out just fine with vegetable oil cooking spray in a non-stick pan. Recipe below.
A fast and easy protein shake is the Chocolate Cherry Nirvana, just a quick blend of lower calorie chocolate soy milk, a banana and frozen dark cherries into a smoothie. The serving size of this in the book is too small, half of what I consider a satisfying serving’a latte glass full. My size would be half the recipe for one serving, making it 300 calories. It’s expensive though when dark store-brand frozen cherries cost .50 for three cups and one serving takes one cup. This is a treat though and rejuvenating even with just the banana.
Cruise to Lose: It’s the vegan and vegetarian vacation March 2 ‘ 9, 2013
Dr. Barnard will speak on a vegan and vegetarian cruise ship traveling from Fort Lauderdale to the Cayman Islands and Jamaica this spring.
One always hears that cruise ships bring out the gluttony in vacationers. When the Queen Mary docked in San Francisco a few years ago, one cruiser complained of so much waste in the dining room and how it was the Americans who porked out. Dr. Barnard, however, will be speaking on a luxurious cruise ship called the MSC Poesia which features his life changing ways including cooking classes.
Just for fun, check out the Bill Clinton Vegetarian Diet on the Holistic Holiday at Sea’s page.
Recipes–Sweet Potato and Black Bean Brunch Burritos with Salsa Fresca
‘? preparation time: 20 minutes ‘? Cook time: 25 minutes
FOR THE SALSAFRESCA:2 cups grape tomatoes,quartered1/2 jalapeno, seeded andfinely chopped2 tablespoons finelychopped red onion1/4 cup chopped freshcilantro1 garlic clove, minced1 teaspoon red winevinegarsea salt to tastefreshly ground blackpepper to taste
FOR THE BURRITO:1 1/2 pounds sweetpotatoes, peeled and cutinto bite-size chunks1/2 cup vegetable broth1/2 teaspoon dried thyme1 teaspoon chili powder1/2 teaspoon ground cumin1 cup canned black beans(rinsed and drained)1/2 jalapeno, seeded andchopped3 scallions, slicedJuice of 1 limesea salt to tastefreshly ground blackpepper to taste4 (8-inch) whole wheattortillas
1. Combine all ingredients for salsa fresca and set aside.2. Place sweet potatoes in a medium stockpot and add waterto cover. Bring to a boil and simmer for about 6 to 8 minutes,until sweet potatoes are tender. Drain and set aside.3. Heat broth, thyme, chili powder, and cumin in a skillet overmedium heat. Simmer for 3 minutes. Add cooked sweet potatoes,black beans, and jalape??o. Cook for about 5 minutes,stirring carefully so as to not break up potatoes andbeans. Stir in scallions, lime juice, salt, and black pepper.4. Warm tortillas by placing them one by one in a dry skilletover medium heat, turning once, for a total of about a totalof 1 to 2 minutes per side. Divide sweet potato mixtureevenly over all tortillas and top with about 1/2 cup salsa. Rolltortillas tightly and slice in half before serving.
Beans for breakfast?Consider black beans on toastwith salsa, a favorite in Mexico.Or baked beans, a popularbreakfast in England. They areloaded with soluble fiber to cutcholesterol, along with protein,calcium, and iron.
Did You Know?Although often called ‘yams,’ sweet potatoes areactually a different vegetable and are not related toyams. Yams are much larger in size than sweet potatoes,not as starchy, and come in many colors ranging frompale orange to bright garnet. These tubers are very hardand can be a bit difficult to chop, so be sure to have agood grip on your knife and take your time.
PER SERVING (1/4 OF RECIPE):281 calories2.1 g fat0.4 g saturated fat6.4% calories from fat0 mg cholesterol10 g protein59 g carbohydrate11.6 g sugar12.8 g fiber731 mg sodium103 mg calcium3.8 mg iron36.9 mg vitamin C13171 mcg beta-carotene2.2 mg vitamin E
Recipes–Banana Ginger Pancakes
1 1/4 cups whole wheatpastry flour2 teaspoons bakingpowder1 1/2 teaspoons groundginger1/4 teaspoon salt2 tablespoons agavenectar1 1/4 cups vanilla soy milk3 tablespoonsunsweetened applesauce1 teaspoon vanilla extract1 cup mashed bananasVegetable oil cookingspray1. In a medium bowl, combine the flour, baking powder, ginger,and salt. In another bowl, combine the agave nectar,soy milk, applesauce, and vanilla. Add the liquid to the flourmixture. Mix until just combined (the batter will belumpy). Add the bananas.2. Heat a large skillet over medium heat, then coat with cookingspray. Pour 1/4 cup of batter onto the hot skillet. The pancakeis ready to flip when tiny bubbles appear on the topand burst, and the pancake is lightly browned on the edges.Flip the pancake and cook for about 1 to 2 minutes, untilthe underside is lightly browned. Adjust your heat so thatthe pancakes cook for about 1 to 2 minutes per side.
DID YOU KNOW?One of the most popular condiments in the Philippinesis banana ketchup, a sauce made of mashed bananas,vinegar, salt, and spices.
PER SERVING (3 PANCAKES):268 calories2.2 g fat0.4 g saturated fat6.9% calories from fat0 mg cholesterol8.6 g protein57.4 g carbohydrate16.7 g sugar7.1 g fiber442 mg sodium267 mg calcium3.2 mg iron5.3 mg vitamin C19 mcg beta-carotene1.6 mg vitamin E
For more information: Lifelong Books, 44 Farnsworth Street, Third Floor, Boston, Massachusetts 02210.
For more articles by this writer, check out CBS San Francisco’s website under arts & culture; or Examiner.com under San Francisco Theater; San Francisco Opera.

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