VCE - On the Grill (August 2009)

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http://www.veganculinaryexperience.com/


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Table of ontents

Click on any of the titles to take you to the appropriate piece

Features Columns

Two Keys to Great Grilling:

Marinades and Rubs 14

By Jill Nussinow, MS, RD

Marinades

and

rubs

have

a

long

standing tradition when it comes

to grilling, and for good reason.

Southwest Meets Spain:

On the Grill 17

By Chef Philip Gelb

Chef Phil does paella the

traditional way. On the grill!

Summer Celebrations 19

By Chef Mayra

Get some great meal ideas for

your grilling extravaganza.

The Secrets of Smoked Salts

22

By

Chef

Jason

Wyrick

Learn how to make gourmet

smoked salts right in your own

backyard.

What’s Cooking? 3

Find out what’s up with the Vegan

Culinary Experience this month.

The Flavor of Summer in the

Desert – Mesquite! 24

By Liz Lonetti

Learn all about the joys of

mesquite beans and mesquite

flour!

Bring Back the Pushup 26

By Barry Lovelace

Get strong, lean muscle using

simple resistance training.

Living Green:

Compassionate Summer

Grilling 28

By Christine Watson

The Compassionate Nutritionist

gives her tips for summer grilling

and a great Mediterranean

sandwich to go with them.

Marketplace 8

Get connected and find out about

vegan friendly businesses and

organizations.

Recipe Index 49

A listing of all the recipes found in

this issue, compiled with links.

see the following page for

interviews and reviews…

On The Grill August 2009|


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Table of Contents

Click on any of the titles to take you to the appropriate piece

Interviews Reviews

Interview with Raw Chef

Angela Elliott 30

Angela specializes in making raw

food simple and accessible

without compromising on flavor.

Interview with Josh Hooten

of Herbivore 33

Josh is the co‐owner of Herbivore

clothing store and magazine and

one of the long‐time luminaries of

the vegan community.

Featured Artist

Apollo Poetry, the Traveling

Poet 38

Apollo Poetry is a nationally

renowned, award‐winning poet on

a journey to bring art and

compassion to the masses.

Restaurant Review:

Macy’s European

Coffeehouse, Bakery, and

Vegetarian Restaurant

41

By Madelyn Pryor

Located in the heart of Flagstaff,

Macy’s is a quaint, fun vegetarian

coffee house with a great selectio

of coffees and teas and an eclectic

array of menu options.

Product Review: So

Delicious Coconut

‐based

Yogurt 43

By Madelyn Pryor

The perfect yogurt for those

looking to avoid soy or simply for

rich, decadent taste that isn’t

loaded with calories.

Book Review: The Vegan

Table 45

By Madelyn Pryor

Entertainment at its finest, this is

the go‐to book when you’ve got

vegetarian and non‐vegetarian

guests alike.

Book Review: Vegan Scoop

47

By

Madelyn

Pryor

Exotic ice creams. Low‐calorie

desserts. Easy‐to‐follow recipes.

What’s not to like?

On The Grill August 2009|2


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The Vegan Culinary Experience

On The Grill August 2009

Publisher

Jason

Wyrick

Editors Eleanor Sampson,

Carolyn

Mullin,

Madelyn

Pryor

Nutrition Analyst Eleanor Sampson

Web

Design William Snell & Jason Wyrick

Graphics

Alex

Searcy

&

Jason

Wyrick

Video Production Kristen Mozafarri

Reviewer Madelyn Pryor

Contributing

Authors

Jason

Wyrick

Madelyn Pryor

Jill Nussinow

Mayra

“Dr.

Flavor”

Liz

Lonetti

Sharon Valencik

Philip

Gelb

Barry

Lovelace

Christine

Watson

Photography Credits

Cover Page Cathy Fisher

Recipe Images Jason Wyrick

Milan

Valencik

of

Milan

Photography

Smoked

Salts

Jason

Wyrick

Brazier,

Mesquite,

GNU

Free

Documentation

Screwbean, Fire Pit License

Bananas

Creative

Commons

Apollo

Poetry

Courtesy

of

Apollo

Poetry

Angela Elliott Courtesy of Angela Elliott

Josh Hooten & Apparel Courtesy of Josh Hooten and

Herbivore

So Delicious Yogurt So Delicious Website

Macy’s Interior Macy’s Website

What’s Cooking

Grilling shouldn’t just be limited to

summer, despite tradition! The smoky

aroma of the different woods, the

roasted, caramelized flavors of the

different veggies,

the

tangy,

powerful

flavors of the different rubs and

sauces. All of these combine to make

a truly sensual culinary experience and

the primary reason grilling happens to be my favorite way to

prepare meals. It also makes a great excuse for a social gathering

which itself is a great excuse to show off just how good vegan

cuisine can be. In this issue, you’ll learn some basics, some

gourmet goodies, desserts, and ways to please your meat‐eating

grilling companions.

Look for more changes in the coming issues as we expand the

Vegan Culinary Experience to include interactive content and more

columns. We’re also working on a print version of the magazine,

so for those of you crazing the smell of paper and ink that only

comes with printed text, it’s several months off, but it’s on the

way. Until then…

Eat healthy, eat compassionately, and eat well!



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Jill Nussinow, MS, RD, The Veggie Queen ‐ Jill is a Registered Dietitian and has a Masters

Degree in Dietetics and Nutrition from Florida International University. After graduating, she

migrated to California and began a private nutrition practice providing individual consultations

and workshops,

specializing

in

nutrition

for

pregnancy,

new

mothers,

and

children.

You

can

find out more about The Veggie Queen at www.theveggiequeen.com.

Jason Wyrick ‐ Chef Jason Wyrick is the Executive Chef of Devil Spice , Arizona's vegan catering

company, and the publisher of The Vegan Culinary Experience. Chef Wyrick has been regularly

featured on major television networks and in the press. He has done demos with several

doctors, including

Dr.

Neal

Barnard

of

the

PCRM,

Dr.

John

McDougall,

and

Dr.

Gabriel

Cousens. Chef Wyrick was also a guest instructor in the Le Cordon Bleu program. He has

catered for PETA, Farm Sanctuary, Frank Lloyd Wright, and Google. Visit Chef Jason Wyrick at

www.devilspice.com and www.veganculinaryexperience.com .

Madelyn Pryor ‐ Madelyn ‘the Reviewer’ Pryor is one of Amazon.com’s top 1500 reviewers,

and a certified Vine Voice. She also gets several requests every day to review books,

movies,

and

graphic

novels

from

various

publishers

including

Harper ‐

Collins.

That

means

that people really want Madelyn’s advice and opinion, which is fine with her, because it

makes it that much easier for her to enact her plans for world domination. Those plans

currently involve taking a break from her Masters of Psychology program to be the Sous

Chef for the Vegan Culinary Experience. You can reach her at

[email protected].

Eleanor Sampson – Eleanor is the editor for The Vegan Culinary Experience, author, and an

expert vegan baker with a specialty in delicious vegan sweets (particularly cinnamon rolls!)

You can

reach

Eleanor

at

[email protected].



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Mayra “Dr. Flavor” - Chef Mayra has been in the “healthy eating and cooking” industry for

over 11 years and has certifications in sports nutrition, macrobiotic cooking, vegan and

vegetarian, holistic, and feng shui cuisine. She started her career as a cook by learning and

experimenting with

French,

Caribbean,

Southern,

Cajun,

and

West

African

cuisine.

Chef Mayra is a chef instructor and conducts a variety of classes and demonstrations geared

towards vegan athletes, personal trainers, and anyone who would like to live a healthier life.

“Dr. Flavor” can make healthy cooking easier by becoming your personal chef!

Visit Chef Mayra at www.mychefmayra.com or call her at 702‐372‐4709.

Liz Lonetti ‐ As a professional urban designer, Liz Lonetti is passionate about building

community, both physically and socially. She graduated from the U of MN with a BA in

Architecture in 1998. She also serves as the Executive Director for the Phoenix Permaculture

Guild, a non‐ profit organization whose mission is to inspire sustainable living through

education, community building and creative cooperation ( www.phoenixpermaculture.org ). A long time advocate for building greener and more inter ‐connected communities, Liz

volunteers her time and talent for other local green causes. In her spare time, Liz enjoys

cooking with the veggies from her gardens, sharing great food with friends and neighbors,

learning from and teaching others. To contact Liz, please visit her blog site

www.phoenixpermaculture.org/profile/LizDan .

Sharon Valencik ‐ Sharon Valencik is the author of Sweet Utopia: Simply Stunning Vegan

Desserts. She is raising two vibrant young vegan sons and rescued animals, currently a rabbit

and a dog.

She

comes

from

a lineage

of

artistic

chef

matriarchs

and

has

been

baking

since

age five. She is working on her next book, World Utopia: Delicious and Healthy

International Vegan Cuisine. Please visit www.sweetutopia.com for more information, to ask

questions, or to provide feedback.

Chef

Philip

Gelb ‐ Philip Gelb was born and raised in Brooklyn NY. He ended up in Florida

where he received a BA in cultural anthropology and did graduate studies in

ethnomusicology.

For

the

last

decade

he

has

lived

in

the

San

Francisco

Bay

Area

where

he

works as a professional musician and music teacher as well as a vegan chef. As a musician he

has performed all over the United States and in Japan, Europe and Canada. 5 years ago he

started In the Mood for Food, a vegetarian personal chef and catering company. He has

been vegetarian since 17 and after becoming vegan 4 years ago, he changed his business to

strictly vegan cuisine. Although totally self taught as a chef, he is a very popular vegan

cooking teacher, hosting monthly classes. His other interests include hiking, travelling, and

he is an avid film buff. Of course, he loves cooking, especially for friends as well as professionally. Visit Phil at

www.myspace.com/InTheMoodforFood .



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Barry Lovelace ‐ Barry Lovelace is a vegan fitness coach specializing in the functional training

of athletes. He is the owner of FitQuest Fitness in Allentown, PA, and frequently produces

routine fitness podcasts at his site www.barrylovelaceblog.com.

Christine Watson ‐ Christine Watson, MS, RD, has been teaching nutrition, health and

wellness since 1992. She is a registered dietitian, nutritionist, and certified wellness coach. As

the owner of Compassionate Nutritionist, LLC , Christine’s goal for her clients is to help them

incorporate healthy vegetarian eating and green living practices into their busy lives. To

learn more about the services and products offered by Christine and subscribe to her

“Compassionate Living” ezine where you’ll receive a FREE copy of her Healthy & Eco‐

conscious 7 ‐day Menu w/recipes included, visit the company website at

www.CompassionateNutritionist.com or email Christine at

[email protected].



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About the VCE

Become a Subscriber

Subscribing to the VCE is FREE! Subscribers have access to our Learning Community, back issues, recipe

database, and extra educational materials.

Visit http://veganculinaryexperience.com/VCESubscribe.htm

to

subscribe.

*PRIVACY POLICY ‐ Contact information is never, ever given or sold to another individual or company

Not Just a Magazine

Meal Service

The Vegan Culinary Experience also provides weekly meals that coincide with the recipes from the magazine.

Shipping is available across the United States. Raw, gluten‐free, and low‐fat diabetic friendly options are

available. Visit http://veganculinaryexperience.com/VCEMealService.htm for more information.

Culinary

Instruction

Chef Jason Wyrick and many of the contributors to the magazine are available for private culinary instruction,

seminars, interviews, and other educational based activities. For information and pricing, contact us at

http://veganculinaryexperience.com/VCEContact.htm.

An Educational and Inspirational Journey of Taste Health and Compassion

The Vegan Culinary Experience is an educational vegan culin

magazine designed by professional vegan chefs to help make

vegan cuisine more accessible. Published by Chef Jason Wyr

the magazine utilizes the electronic format of the web to go

beyond the traditional content of a print magazine to offer

classes, podcasts, an interactive learning community, and link

articles, recipes, and sites embedded throughout the magazi

make retrieving information more convenient for the reader.

The VCE is also designed to bring vegan chefs, instructors,

medical professionals, authors, and businesses together with

growing number of people interested in vegan cuisine.

Eat healthy, eat compassionately, and eat well.



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rketpl ce

Welcome

to

the

Marketplace, our new spot for

finding vegetarian friendly companies, chefs, authors,

bloggers, cookbooks, products, and more! One of the

goals of

The

Vegan

Culinary

Experience

is

to

connect

our readers with organizations that provide relevant

products and services for vegans, so we hope you

enjoy this new feature!

Click on the Ads – Each ad is linked to the appropriate

organization’s website. All you need to do is click on

the ad to take you there.

Become a Marketplace Member – Become connected

by joining the Vegan Culinary Experience

Marketplace. Membership is available to those who financially support the magazine, to those who

promote the magazine, and to those who contribute

to the magazine. Contact Chef Jason Wyrick at

[email protected] for details!

Current Members

Rational Animal

(www.rational‐animal.org)

Farm

Sanctuary

(www.farmsanctuary.com)

GoDairyFree.org and My Sweet Vegan

(www.godairyfree.org)

Jill Nussinow, MS, RD, The Veggie Queen

(www.theveggiequeen.com)

Marty Davey, MS, RD

(www.martydavey.com)

Chef Mayra “Dr. Flavor”

(www.mychefmayra.com)

Sweet

Utopia (www.sweetutopia.com)

In The Mood for Food

(www.myspace.com/inthemoodforfood)

The Phoenix Permactulture Guild

(www.phoneixpermaculture.org)

Milan Photography

(www.milanphotography.com)

Raw Spirit Festival

(www.rawspirit.com)


http://www.godairyfree.org/


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www.mychefmayra.com [email protected]

Call 702.372.4709Eating vegan doesn't have to be boring. In fact, it is the most exciting way to eat! Fresh and

organically grown plant‐based foods are among nature's most healthful and delicious gifts.

Private Chef Mayra provides**Baby Food Classes** plus these healthy services.

☺"A Seduction of the Senses" ☺ A flavor fusion to seduce your palate ☺ Private & PublicCooking Classes☺ Sport Nutrition information-cooking tips.☺ How to prepare foods as a

Vegan or Vegetarian☺Vegan Desserts & Meal delivery ☺ Guidance and coaching for healthy

eating for you and your family

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Grilled sian Squash Salad

Serves 4

This was inspired by a rub made by Chef Jeffrey Beeson atThe Point Hilton Resort at Tapatio Cliffs in Phoenix,

Arizona. He grows all the herbs and spices in his garden.“We go to the store and still come out with a terrific

product that can be rubbed onto meat, fish, poultry, oreven tofu before grilling. It also makes a good daily spice

blend.”

You can also do this with paprika instead of chilies, andomit the cayenne, for a milder blend. You can also add

toasted and ground sesame seeds to make it richer, but itwon’t last longer.

1‐2 dried chilies (depending on size), cut into

pieces – use ancho or pasilla or any that you like

(or you can use a good pure chili powder, not

spice, which has other spices added)

1 ½ tsp. cumin seeds, toasted

1 tsp. coriander seed

1 tbsp. garlic granules or 2 tsp. garlic powder

¼ tsp. cayenne pepper

1 tsp.

oregano

1 ½ tsp. onion powder

1 ½ tsp. thyme

1 tsp. rosemary (optional)

1 ½ tsp. black pepper (optional)

2‐3 tsp. sucanat or brown sugar

Combine all ingredients except sugar in a spice

grinder or blender. Blend until smooth.

© 2008 The Veggie Queen™

www.veggiequeen.com

Something about putting food over fire makes it

taste great, most of the time. Perhaps childhood

memories of cooking outdoors, or something

deeply ingrained in our genes about cooking with

fire, which at one time was the only way, leads to

the “thrill of the grill.” Often, though, people tell

me that their vegetable or vegan grilling experience

wasn’t as good as they thought that it could be

because their food was dried out. My two

solutions: marinades and rubs.

We can take a lesson from meat‐eaters when it

comes to marinades, which are used often for a

few reasons: to infuse flavor, to keep the food

from drying out and to tenderize No tenderizing

necessary with vegan proteins but they still benefit

from added flavor and moisture. Marinades

produce favorable results with tofu, tempeh and

seitan and with a number of absorbent vegetables

such as summer squash and eggplant.

While I like to make my own marinades, using a

bottle of store bought marinade is just fine. Often,

your favorite vinegar‐based, non‐creamy dressing

will do.

You

can

enliven

it

with

some

fresh

chopped

herbs of your choice. My favorite marinade herbs

include parsley, oregano, cilantro, basil, mint,

tarragon and savory, depending upon what flavor

profile I am seeking, and what I am marinating.

Using dried herbs is fine and I often use dried in the

marinade and add fresh, chopped herbs to the dish

after they’ve been grilled.

Two Keys to Great Grilling:

Marinades and Rubs

By Jill Nussinow MS RD The Veggie Queen

™



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Herb and Chile Rub

Makes ¼ cup

When the squash is prolific, you always need another wayto serve it. This dish is especially easy and delicious. Even

people who say they don’t like squash usually find itirresistible.

1 tbsp. olive oil

1 tsp. toasted sesame oil

2 tbsp. rice wine vinegar

1 tbsp. reduced sodium tamari or Bragg’s liquid

amino acids

4 summer squash of any kind, quartered

lengthwise

1 large onion, cut into rings

3 tbsp. chopped herbs, such as cilantro, Thai

basil, or parsley

2‐3 cloves of garlic, minced

1 tsp. grated ginger

Salt and pepper to taste

Combine olive oil, sesame oil, vinegar, and half

the garlic and ginger in a bowl or zippered bag.

Mix in squash, onion, and herbs. Let marinate at

least 30 minutes to 1 hour. Remove vegetables,

and reserve marinade.

Place veggies

on

a screen

or

basket

on

your

grill

over hot coals or gas (or inside on a grill pan).

Grill for 3‐4 minutes on each side, turning the

vegetables carefully.

Once the squash is grilled, cut it into bite‐size

pieces. Mix with cooked onion rings, reserved

marinade, and remaining ginger and garlic. Add

salt and pepper to taste. Garnish with chopped

cilantro or other herbs. Serve as is or cool to

room temperature.

From The Veggie Queen: Vegetables Get theRoyal Treatment by Jill Nussinow, MS, RD

© 2007 The Veggie Queen™

www.veggiequeen.com

How long should you marinate?

The length of time in the marinade depends upon

the food and how much marinade it will absorb.

Eggplant, which is most sponge‐like, will suck up

the marinade rather quickly so be careful with how

much marinade and the length of time, as well as

how much

tamari,

Bragg’s

liquid

amino

acids

or

soy

sauce you add. Too much makes a dish

unpalatable. Generally, marinating for at least 15

minutes and up to 1 hour is sufficient to infuse

flavor into tofu, seitan and other vegetables,

including mushrooms. Tempeh’s firm texture

allows for longer marination. I like to steam or

simmer tempeh before marinating it to allow for

better absorption. When I do my Grilled Asian

Squash

Salad (recipe

below),

I usually

marinate

for

30 minutes to 1 hour but have done so for as little

as 15 minutes. A lot depends upon how prepared I

am at grill time.

One of the nice things about vegan marinades is

that they can be reserved to use for adding

moisture to the grilled dish. I often reserve the

marinade in case I want to use it afterwards or

brush grilled items with it. You can also taste your

marinade as you go along, which is not possible

with meat‐based marinades.

What’s The Rub?

If you’ve never used a rub before, it’s a great way

to add lots of flavor to veg options. You actually

coat the food with a bunch of mixed spices and let

it sit to absorb the flavors. Rubs work best with

moist

foods

so

don't

work

well

on

dry

vegetables

such as green beans or carrots.

What I love about rubs is that you can buy them

premade, such as those from WholeSpice

http://www.wholespice.com (BBQ spice rub, chili

BBQ spice rub or Jerk seasoning to name a few) or

you can easily make your own from spices that you

already use. A rub can change a vegetable from

ho‐hum to exciting.



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What Are They?

Generally, they are a mixture of spices and dried

herbs mixed with sugar and/or salt. I usually omit

both the sugar and salt. They are used to coat

foods before grilling, often by brushing or rubbing

the food with a bit of oil. If the food is moist, such

as tofu,

seitan

or

steamed

tempeh,

no

oil

is

necessary. I omit the sugar because it can

sometimes burn or cause the food to stick to the

grill.

You do not need to let the rub sit on the food, but

it’s fine if you do. Rubs add a burst of flavor, which

enhances grilled foods. Rubs also work well for

roasting, broiling or general seasoning. Spice rubs

make wonderful

holiday

gifts,

especially

since

you

can personalize each blend, adding ingredients that

friends or family like, and omitting those that they

dislike. This simple Chili Rub keeps well in glass.

Remember not to store salt in metal containers, as

it will corrode them.

Enjoy your summer cooking outdoors.

The Author

Jill Nussinow, MS, RD, The Veggie

Queen ‐ Jill is a Registered Dietitian

and has a Masters Degree in Dietetics

and Nutrition from Florida

International University. After

graduating, she migrated to California

and began a private nutrition practice

providing individual consultations and

workshops, specializing in nutrition for pregnancy, new

mothers, and children. You can find out more about The

Veggie

Queen at www.theveggiequeen.com.



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Grilling! Food tastes good, cooked outdoors over

coals or wood. This is a simple fact of life

recognized by all cultures on all continents.

Barbecue is easily mistaken as something for

carnivores only; however there is a multitude of

ways to prepare delightful vegetables on a grill.

Corn is one of North and Central America’s great

contributions to the global culinary diet. It is high in

nutrition,

fairly

easy

to

cultivate

and

easy

to

prepare in an infinite variety of ways. This staple of

the diet of Native Americans is now found in

“traditional” diets all over the world. Please only

use locally grown organic corn! Otherwise you are

using and thus supporting the farming of

genetically modified corn, which is one of the most

misused of all seeds. Corn is one of the easiest

vegetables to use on the grill, caramelizing the

kernels to a delightful flavor. These can be eaten

simply by themselves or with some pesto or made

into

corn

salads

which

can

then

be

stuffed

into

peppers...well, you get the point. Take an idea and

run with it.

A general rule is to provide one ear of corn per

person. To prepare, submerge each ear of corn in

its husk in water for one hour to hydrate it.

Carefully lift the husk and brush with olive oil and

dust lightly with Himalayan red salt. Rewrap husks

around the ears. Place on grill, over warm coals

and

cover,

for

15

minutes,

turning

every

5

minutes. The husks will char but the corn on the inside will

be ok but do not overcook. Be careful in removing

from the grill as it will be very hot!! From here,

simply remove the rest of the husk and eat, or add

a bit of salt and pepper and perhaps more olive oil.

Or, you can brush with a cilantro pesto!

Cilantro pesto

Ingredients

2 cups cilantro

2 cloves garlic

1/2 cup roasted walnuts

1/2 cup extra virgin olive oil

1 tsp sea salt

black pepper to taste

Instructions

Place all ingredients in a food processor and

process until smooth.

Raw Version (optional)

Do not toast the walnuts.

Paella for Puyol

In

honor

of

an

amazing

season

for

the

incredible

football (soccer) team FC Barcelona had ‐ winning

the Spanish title, the Spanish cup and the European

Championship ‐ I would like to offer this dish for

team Captain, Carles Puyol. Arguably one of the

greatest defensive players in this world, this

Catalonian football player has been an integral part

of this team and the Spanish national team for over

a decade. Historically, FC Barcelona has been a very

progressive team beginning when they went up

against Franco during and after the Spanish civil

war. In

recent

years,

rather

than

take

huge

amounts of money from corporate sponsors in

exchange for putting that corporation on their

uniform, FC Barcelona set a new standard by

paying UNICEF so they can put UNICEF on the

team’s uniforms.

Southwest Meets Spain

On the Grill

with Chef Philip Gelb



19/229

Ingredients

1 cup bomba rice

2 cloves garlic

1 onion, chopped

1/2 cup fresh peas

Ingredients, continued

1 red pepper, julienned

½ pound tempeh, cut in strips

A

few

pinches

saffron

2 tbsp olive oil

½ dry cup white wine

1 tsp sea salt

3 cups stock

Black pepper to taste

Instructions

for

the

paella

Place paella pan on grill, add olive oil,

saffron, salt and onions and sauté for 3

minutes,

add

garlic,

peas,

and

red

pepper

and

sauté

2

more

minutes.

Add

rice

and

sauté 1 minute and then add the wine.

Simmer till evaporated and then add the

stock. Cook for 25 minutes or till water is

evaporated and rice is fluffy.

For the tempeh

Grill tempeh slices till browned on each

side. Place tempeh slices on finished paella.

Grilled

Corn

Salad

Ingredients

4 ears corn

1

red

bell

pepper

1 orange bell pepper

1 serrano pepper

1 poblano pepper

1

jalapeno

pepper

3 limes

1

tsp

sea

salt

3 tbsp olive oil

2 tbsp chopped cilantro

1 tbsp chopped sage

2 scallions, chopped

Instructions

Grill the corn as noted above. Wrap the peppers in

foil and place on grill for half hour. Remove from

foil and peel and remove seeds and chop finely.

Combine all ingredients in bowl and stir gently. Let

sit for an hour for ingredients to blend.

The Author

For the last decade, Phil has lived in

the San Francisco Bay Area where

he works as a professional

musician and music teacher as well

as a vegan chef. As a musician he

has performed all over the United

States and in Japan, Europe and

Canada. Five years ago he started

In the Mood for Food, a vegetarian personal chef

and catering

company.

He

has

been

vegetarian

since 17 and after becoming vegan 4 years ago, he

changed his business to strictly vegan cuisine.

Although totally self taught as a chef, he is a very

popular vegan cooking teacher, hosting monthly

classes. His other interests include hiking,

travelling, and he is an avid film buff. Of course, he

loves cooking, especially for friends as well as

professionally. You can reach Chef Philip Gelb at

www.myspace.com/inthemoodforfood .



20/229

Hello everyone! How is your summer, having fun? I

am so

excited

about

this

month’s

theme….

grilling.

But, let me start by confessing that when I get

invited to an “outdoor party” the question of

“What do you eat?” comes my way quite a bit. I

answer, “A vegan beer, a plant‐based burger, fresh

veggies, corn on the cob (grilled) and a homemade

apple pie a la mode.” I just love the reaction that I

get and the expression on their face as they think

“Ooohhh, that sounds good… I want some of that.”

I just love it!

Whenever people gather at summer celebrations

like the 4th of July, there is often a focus on

informal patio dining with an abundance of food.

What kind of food? Barbeque, of course! The

mention of an old‐fashioned 4th of July celebration

easily conjures up images of friends and family

chatting, joking, and teasing the man of the house

who dons an apron and tends the smoke‐spewing

barbecue. With metal tongs firmly in hand, he

dutifully turns the hamburgers, steaks, hot dogs,

sausages, or shrimp until flames shoot upward and the food is well charred. But, let's leave that old‐

fashioned image behind, and step out onto the

patio of the vegan household to see what's cookin'

for a good old summer grilling fun. The vegan

gathering of family and friends pays homage to its

furry friends, the animals, by letting them roam

free, while the barbecue sizzles with some tasty

treats of the season.

Though people unfamiliar with the vegan table

consider it

very

limited,

it's

actually

quite

the

opposite. With so many possible choices of

excellent dishes, the host and hostess have the

challenge of narrowing them down to just a few

special recipes that take advantage of the outdoor

grill. The vegan choices for the barbecue can also

include succulent “hamburgers”, “steaks”, “hot

dogs”, “sausages”, and “shrimp” made from plant‐

based ingredients. But instead of offering you

mock‐meat fare, I departed to offer you some

extraordinary alternatives

for

your

meal.

Here

is

what I’ve chosen for a sample celebration menu:

Appetizers

Dr Flavor Super Island Chiller

A Tasty Marinated Tofu Fingers with Spicy

Peanut Sauce (will be available in the recipe

section)

Entrée

Tossed Salad with Spicy Coconut Curry

Dressing Grilled Tempeh Chipotle “Steak” (will be

available in the recipe section)

Grilled Garlic‐Veggie Skewers

Grilled Red Onions with Lime

Grilled Corn on the Cob with Paprika

Summer elebrations

by hef Mayra



21/229

Here's an ideal starter that quells the hunger pangs, yet leaves plenty of appetite for the festive delights that follow. Because two

servings fill the blender, you may want to prepare several batches ahead and chill them in pitchers if serving a crowd. Alternatively, have plenty of ingredients on hand and make them

to order.

Dr. FLAVOR’S SUPER ISLAND CHILLER

Yield: 2 delicious servings

Flesh of 2 ripe mangoes

1 1/4 cups unsweetened pineapple juice

1 cup ice cubes

1/2 cup firm silken tofu

1/4 cup coconut milk

1/4 cup maple syrup

Combine all

the

ingredients

in

a blender

and

process until smooth and creamy. Pour into old‐

fashioned glasses.

Dessert

Nutty Chocolate Frozen Bananas

With just a few creative touches you can turn the

patio into a great summer party. Some vegan beer

and wine and you will have the best party.

However, careful planning is part of any successful

party. Many dishes can be prepared a day or two

ahead, making the party

day as enjoyable for the

home chef as well as the

guests. Make‐ahead

dishes include the

Curried Coconut Salad

Dressing, the Grilled

Tempeh Steaks (made

from fermented

soybeans and

available

at

natural foods markets),

the Spicy Peanut Sauce,

and even the Marinated

Tofu Fingers. Both

desserts, including the

Chocolate Sauce, can be

made the day before,

too.

Here's a light dressing

that promises not to

cover up the fresh,

sweet flavors of your

crisp tossed salad.

Instead, those crunchy veggies will show‐off their

best with a topping that compliments their

earthiness.

SPICY COCONUT CURRY DRESSING

Yield: 1 3/4

cups

1 1/3 cups coconut milk*

1/4 cup plus 1 tablespoon lemon juice

2 teaspoons mirin (Japanese sweet cooking

wine)

3 large cloves garlic, crushed

1 1/4 teaspoons curry powder

1 teaspoon salt

1/2‐inch piece fresh ginger, peeled and

finely minced

1/4 teaspoon black pepper

1/8 teaspoon cayenne pepper

1/8 teaspoon guar gum **

Combine all the ingredients in the blender and

process until the garlic and ginger are completely

incorporated and the dressing is smooth. Pour into

a narrow‐neck bottle for easier pouring and chill.

To serve, shake well.

* Choose a coconut milk

containing at 5 to 8 grams

of total fat for a good

consistency and flavor.

Avoid the higher fat

content varieties. They will

produce a heavier dressing

with overpowering

flavor.

** Guar gum is a fine

powder made from the

seeds of a legume called

cluster bean that grows in

India. The powder is an

excellent thickening agent

that requires no cooking.

The powder is on the

(FDA's GRAS list). Used in

small quantities it is

considered completely

safe. Guar gum is available

in natural food markets.

To send chocoholics into ecstasy, purchase a good

quality of dark chocolate and prepare the easiest

sauce you've ever made. A few simple

preparations the day before serving puts this

sinfully delicious treat into the category of nearly

trouble‐free.

Then,

when

the

crowd

is

ready

for

dessert, simply warm the chocolate sauce over

low heat until it is completely melted.

NUTTY CHOCOLATE FROZEN BANANAS

Serving: 6 servings

3 ripe bananas



22/229

1 cup raw walnut pieces

6 ounces or squares unsweetened dairy‐

free dark chocolate

1 1/4 cups organic sugar

1/2 cup boiling water

6 sturdy wooden skewers

TO PREPARE THE BANANAS, peel and cut them in

half crosswise. Insert a wooden skewer deeply into

the center of the cut end of each of the bananas,

and place them on a metal baking pan. Freeze the

bananas for several hours or overnight.

TO PREPARE THE NUTS, coarsely grind the walnuts

in a hand‐crank nut mill or place them in a zipper‐

lock plastic bag and pound them with a hammer.

Place them into a wide mouth bowl and set them

aside.

TO PREPARE THE CHOCOLATE SAUCE , melt the

chocolate squares in a 1‐quart (1 liter) saucepan

over very low heat, stirring frequently.

Place the organic sugar into a 2‐or 3‐cup

measuring cup. Pour the boiling water over the

sugar and stir to dissolve the sugar completely.

When the chocolate is completely melted, turn

off the heat, and add the sweetened water,

stirring until the chocolate develops a shiny,

smooth consistency.

TO SERVE , bring the prepared nuts to the table.

Pour the chocolate sauce into a wide mouth bowl,

place the frozen bananas on a serving platter, and

bring them to the table.

Holding the skewered banana firmly, roll it in the

sauce to coat, then immediately roll the banana in

the coarsely ground nuts. Then, enjoy chocoholic

nirvana. I sure do!!

‘Til the next Month…….

Stay Green, Lean and Sexy…With an “Animal

Free” lifestyle

Chef Mayra a.k.a Dr. Flavor

The Author

Chef Mayra has been in the

“healthy eating and cooking”

industry for over 11 years and

has certifications in sports

nutrition, macrobiotic

cooking,

vegan and vegetarian, holistic,

and feng shui cuisine. She

started her career as a cook by

learning and experimenting with French, Caribbean,

Southern, Cajun, and West African cuisine.

Chef Mayra is a chef instructor and conducts a

variety of classes and demonstrations geared

towards vegan athletes, personal trainers, and

anyone who would like to live a healthier life. “Dr.

Flavor” can

make

healthy

cooking

easier

by

becoming your personal chef! Visit chef Mayra at

www.mychefmayra.com or call her at 702‐372‐

4709.



23/229

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24/229

metal one. Metal containers may start to corrode

because of the moisture.

Quick Tips

• Don’t smoke your salt with other foods in most

cases. The salt will pick up the flavor of that

food, but it won’t pick up all the nice flavors. It

tends to

pick

up

the

acrid

ones

more

than

the

mellow, pleasant ones.

• Soak your wood by submerging it in water for

about an hour if they are wood chips and two to

three hours if you have small logs or coals. This

makes the wood smolder in the grill and makes

for a smoother smoke.

• The darker your salt once its finished, the more

smoky flavor it will have. A full day of smoking

should leave you with a caramel‐colored salt.

•

Place a small

cast

iron

pot

of

water

in

the

grill

to

keep the grill slightly moist. The small amount

of moisture this generates will help the smoky

resin better stick to the salt crystals.

• Stir the salt every 2‐3 hours so that the smoke

more evenly coats the salt.

• Grind your salt once it is finished smoking and

has cooled for a finer salt.

The Author

Chef Jason Wyrick is

an award winning

vegan chef and the

owner of Arizona's

only vegan catering

company, Devil

Spice. Serving the

state since 2004 as both a caterer and a prolific

vegan culinary instructor, Chef Jason has garnered

local and national attention. He was chosen as

vegcooking.com's October, 2005 Chef of the Month

and has been featured in the Arizona Republic and

on ABC's local morning show, Sonoran Living Live.

Formerly a diabetic, Chef Jason approaches vegan

cuisine

from

both

a

health

and

ethical

standpoint

with an eye for taste and simplicity.



25/229

Mesquite leaves and branch

Screwbeans

Summer is here in Phoenix! Our temperatures

have soared past 110º this week and we had to

switch from evaporative coolers to AC. That switch

of cooling methods is the least pleasant indicator of

summer. I prefer to focus on the natural indicators

around me – namely what is growing that I can use

for dinner! The HOT season here in Phoenix is

actually a very productive time of the year and I am

amazed at the variety of what not only survives, but

thrives in

this

season

in

the

desert.

First and

foremost is the

Mesquite

Harvest. Just

before and after

the monsoons,

our native tree

pods will ripen

up and drop

from the

trees.

Now is the time to get out there and gather them

up! Mesquite beans taste a bit like a cinnamon

mocha with hints of lemon – depending on what

type of tree you have. Each tree will have slightly

different flavor and the Velvet, Honey and

Screwbean Mesquite trees produce the sweetest

pods. Non‐native Chilean Mesquites have pods

that are too bitter to eat, but would probably work

fine for smoking on the grill. Mesquite flour is

naturally gluten

free

and

has

a low

glycemic

index.

It is a low sugar, high fiber, low fat food and has a

higher antioxidant concentration than Rice, Corn or

Wheat flour. Not bad for a food source that grows

for free everywhere here in the desert!

You'll want to taste test your local beans to

determine if they are sweet enough to gather for

making in to flour (you'll know if the tree is sweet

or bitter by just chewing the pods, but watch out

for the rock hard seeds!) The best way to harvest

mesquite pods (and carob pods if you are lucky

enough to be around one of those beautiful non‐

native trees) is to let the pods become fully dried

on the tree.

Spread out

your tarps,

old sheets,

frost cloths,

canvas or

any

large fabric

rolls under

the tree you

will harvest.

Gently shake the branches or tap the beans with a

long pole. They should readily fall off the tree if

they are fully ripe. If not, don't pull them off the

tree. Wait a few more days for them to be FULLY

dry and they'll easily drop off the tree. You should

make every attempt to not damage the tree.

You will then pick through the collected beans,

removing twigs, dirt, bad pods or other debris and

spread them out on the driveway in the sun. This

will drive off any bugs that you might have

collected and will kill any remaining insect eggs

(you don't want to find a swarm of bugs when you

pull out your stored beans!) You could also put the

beans in your car with the windows up or bake

them at a low setting (160º) in your oven or solar

oven for

about

an

hour

or

two.

Either

way,

you'll

have bean pods that are now fully dried, insect free

and ready to store in an airtight container.

The collected beans can be used in a number of

ways. One is to use your intact beans to replace

mesquite wood to create a smoky mesquite flavor

on the grill. Just soak the beans in water for about

half an hour prior to use. Place a small handful

directly on the coals or on the grate if you're

The Flavor of Summer in the Desert

Mesquite!y Liz Lonetti



26/229

cooking with gas. They should begin to smoke

readily. The flavors of the mesquite grill are

uniquely suited to pair with the harvest from the

garden right now including squash, peppers and

corn.

Finally, the beans can be ground into a fantastic

flour that can be used in baked goods, as a protein

powder, tea or just sprinkled over meals for added

flavor. You probably wouldn't want to try to grind

these pods yourself as the seeds are extremely

hard and it is quite possible that you could wreck

your blender, spice or coffee grinder. The best way

to get a high quality flour is to take your beans to

be ground at a local native foods event. Here in

Phoenix there will be a milling on Halloween Day

that is sponsored by the Phoenix Permaculture

Guild

(http://phoenixpermaculture.ning.com/events ).

In

Tucson, the Desert Harvesters have an annual

mesquite pancake breakfast event surrounding

their milling that will take place this year on

November 7th. For more locations around southern

AZ, please check out the Desert Harvesters website:

www.desertharvesters.org/calendar/.

The Author

As a professional urban designer,

Liz Lonetti is passionate about

building community, both

physically and socially. She

graduated from the U of MN with

a BA in Architecture in 1998. She

also serves

as

the

Executive

Director for the Phoenix

Permaculture Guild, a non‐ profit

organization whose mission is to inspire sustainable

living through education, community building and

creative cooperation

( www.phoenixpermaculture.org ). A long time

advocate for building greener and more inter ‐

connected communities, Liz volunteers her time

and talent for other local green causes. In her

spare time, Liz enjoys cooking with the veggies

from her

gardens,

sharing

great

food

with

friends

and neighbors, learning from and teaching others.

To contact Liz, please visit her blog site

www.phoenixpermaculture.org/profile/LizDan

Resources

www.urbanfarm.org

www.phoenixpermaculture.org



27/229

One of

the

most

common

questions

people

ask

is

how much weight they should be lifting. They

always want to know if they should be lifting

heavier weights or lighter weights and the reasons

behind each decision. I am a firm believer in lighter

weight and higher repetitions workouts. As long as

you work the muscle to fatigue it will break down

and rebuild and it is in this process that muscles get

bigger and stronger. Lower weight and higher

repetition workouts build muscular endurance,

raises the heart rate and puts much less stress on

your joints; it just makes sense.

All of that being said; the missing link for many

people is body weight training. In other words, why

use weights at all? You can get an incredible

workout and see incredible results from doing

exercises in which the only resistance is your own

body weight.

I know that some of you are already scoffing at this

idea; it

goes

against

everything

you

think

you

know, right? Well let’s not forget that body weight

training is the only training that gymnasts do and

does anyone want to argue about their strength

and the results they get? I didn’t think so.

All too often we see people in the gym struggling to

bench press huge amounts of weight and chances

are that they could not perform even ten push‐ups

done correctly. Notice that I say done correctly .

Plenty

of

people

can

do

ten

push‐

ups

with

their

backs bowed or only coming down half way. The

truth of the matter is that the push‐up is one of the

best over all upper body exercises on the planet

and it gets ignored because the average person

lifting weights has it in their head that they need to

lift actual weights. Well, your body is a weight so

why not use it?

Another awesome exercise is the pull‐up. Like the

push‐up it works the upper body like a whole, it is

very functional and like the push‐up, the average

person cannot do them. If you are still scoffing at

the idea of incorporating these back to basics

exercises into your routine, I’m confused, unless

you can actually do them and do them correctly. I

mean what is there to scoff at when it is something

that you

can’t

do.

Doesn’t

that

tell

you

that

it

is

something to work on and that it is worthy of your

time? Doesn’t that tell you that it just may be a

missing link in your training?

There are many other exercises that only use body

weight as the resistance and I suggest you learn

more about them but I’m using these two because

most people will know what I am talking about. If

you do push‐ups and pull‐ups you will be working

your

rear

deltoids,

chest,

biceps,

lats,

triceps,

shoulders and core. This is what you want, you

want to get the most that you can out of each

exercise that you do, more bang for your buck so to

speak.

Often in the fitness business we are always trying

to come up with something new and exciting. That

is all well and good and indeed there are endless

possibilities out there when it comes to exercise.

Bring Back the Push Up

by Barry Lovelace



28/229

But sometimes we need to be reminded of the

tried and true basics. Things like push‐ups and pull‐

ups may have fallen by the wayside for many of us

but the fact is that they work so why not bring

them back?

The Author

Barry

Lovelace

is

a

vegan

fitness coach specializing

in the functional training

of athletes. He is the

owner of FitQuest Fitness

in Allentown, PA, and

frequently produces

routine fitness podcasts at his site

www.barrylovelaceblog.com.



29/229

Have you ever been invited to a summer barbeque

to find that there was minimal food items prepared

for the vegan/vegetarian palate? We’ve all been

there, at some point, and have had to make do

with the

pasta

salad,

coleslaw,

or

potato

salad.

And when you’re a vegan, even these dishes won’t

do.

If you’re a seasoned vegan or vegetarian, you’ve

learned that early preparation is the key to a

successful and fulfilling summer barbeque.

Whether you are the host or the guest, you must

plan ahead to ensure that everyone is well‐

accommodated. This is not to say that you must

prepare foods with animal products in them if

you’re hosting a summer soirée, but instead do

your best at showing your guests that vegetarian

and grilling can go hand in hand. And when you’re

a guest, offer to bring a dish that you know

everyone will enjoy and appreciate. I’ve found that

a beautifully colored salad is a welcomed dish at

most barbeques, as are the traditional baked

beans, potato salad, and coleslaw become the

boring and usual side dishes chosen by most.

Remember, we

eat

with

our

eyes

before

the

food

makes it to our palate! Let the veggies take center

stage as the entrée and round out the meal by

serving them over pasta, rice or polenta. You can

also make fabulous tasting grilled veggie

sandwiches‐ portobello mushrooms are my favorite

veggie sandwich maker. You can choose summer

and/or zucchini squash as well for making grilled

sandwiches. Served on focaccia bread or pita

bread, the veggies are a sure winner at any

barbeque!

Before you get your grill started, remember that

most vegetarian foods are much more delicate

than meat and also do not contain as much fat.

Therefore, it is very important to keep your grill

clean and well‐oiled before preparing your

vegetables in order to keep them from sticking and

/or falling apart when you try picking them up.

To get you off to a good start, here is one of my

favorite recipes

that

will

surely

get

noticed

at

your

next barbeque, and show others that grilling and

eating with compassion for animals, and our

environment, is easier (and tastier) than they may

think!

Grilled

Mediterranean

Vegetable

Sandwich

(serves 6)

INGREDIENTS

1

eggplant,

sliced

into

strips

2 red bell peppers

2 tablespoons olive oil, divided

2 portobello mushrooms, sliced

3 cloves garlic, crushed

4 tablespoons vegan mayonnaise

1 (1 pound) loaf focaccia bread

Compassionate Summer Grilling

by Christine Watson MS RD



30/229

DIRECTIONS

Preheat oven to 400 degrees F (200 degrees C).

Brush eggplant and red bell peppers with 1

tablespoon olive oil; use more if necessary,

depending on sizes of vegetables. Place on a

baking sheet and roast in preheated oven.

Roast eggplant until tender, about 25 minutes;

roast peppers until blackened. Remove from

oven and set aside to cool. Meanwhile, heat 1

tablespoon olive oil and sauté mushrooms until

tender. Stir crushed garlic into mayonnaise.

Slice focaccia in half lengthwise. Spread

Vegan mayonnaise mixture on one or both

halves. Peel cooled peppers, core and slice.

Arrange eggplant, peppers and mushrooms on

focaccia. Wrap sandwich in plastic wrap; place

a cutting board on top of it and weight it down

with some canned foods. Allow sandwich to sit

for 2 hours

before

slicing

and

serving.

Nutrition Facts: Servings per recipe: 6

Calories: 356 Total Fat : 14.8g

Cholesterol: 3mg Sodium: 500mg Total Carbs:

48.3g Dietary Fiber: 5.5g Protein: 9g

The Author

Christine Watson, MS, RD, has

been teaching nutrition, health

and wellness since 1992. She is a

registered dietitian, nutritionist,

and certified wellness coach. As

the owner of Compassionate

Nutritionist, LLC , Christine’s goal

for her clients is to help them

incorporate healthy vegetarian eating and green

living practices into their busy lives. To learn more

about the services and products offered by Christine

and subscribe to her “Compassionate Living” ezine

where you’ll receive a FREE copy of her Healthy &

Eco‐conscious 7 ‐day Menu w/recipes included, visit

the company website at

www.CompassionateNutritionist.com or email

Christine

at

[email protected].



31/229

What led you to become a raw chef?

I learned about raw food and juicing when I was 15

1/2. Although I knew a lot about raw food, it was

vegan cooking that I enjoyed most until I was

reunited with

raw

foods

after

almost

dying.

I

thought if I were to create amazing, dishes and

desserts, that would be the thing that would keep

me raw and loving it.

What did you do before you became a

chef? Were you always interested in food?

I have been a chef for many years. Yes, I was

always interested

in

food.

My

mom

was

gourmet

French chef and I used to help her in the kitchen.

Are you formally trained or self ‐taught and what

was the process like going from a traditional

American diet to raw cuisine?

Yes, I was formally trained. I have never eaten a

standard American diet, but from vegan to raw

cuisine was

quite

a bit

different.

For

one

thing,

I

was a baker and a seasoned cook before going into

100% raw, so at first I missed baking home‐made

breads, pies, and vegan quiche, but then I figured

out how to make raw quiche and raw pies, so that

made the transition more exciting.

What kind of transformation have you seen in

yourself since becoming raw?

I became more vibrant, more beautiful, sexier,

more alive, energetic, and younger.

What is the key to making delicious raw food?

Fresh herbs and spices, imagination, and always,

always, always keep your pantry and fridge

stocked.

Raw food has a reputation for being laborious

and/or time intensive, but you’ve got a book ( Alive

in 5)

specifically

dedicated

to

making

quick

raw

meals. What is the best tip you can give for

achieving that? If your pantry is stocked, and you

always have something soaking, you are able to

whip up a recipe in very little time. Food processors

help if you are knife skill challenged, because you

can chop something or puree something in seconds

and move onto the next step. For instance if you

were making apple pie, you could make the crust in

seconds in

your

food

processor,

place

sliced

apples

on top, make a sauce, season with cinnamon and

Voila! You have an apple pie! In Alive in Five, I have

the most award winning apple pie recipe ever.

Raw



32/229

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33/229

What advice can you offer aspiring raw chefs and

authors?

Create using your imagination, go wild in the

kitchen, don't be afraid to try something new!

Spice things up all the time, simple doesn't mean

tasteless!

What is on the horizon for you? What new

projects do you have coming up that you are most

excited�

Documents

VCE - On the Grill (August 2009)