Vegetarian Cooking… Try Something New for Breakfast

Next time you’re putting together a tofu scramble, try using soy flour instead of tofu. One-quarter cup of the dry flour has 10 grams of protein, 10 % of the daily requirement for calcium, 25% for iron, 14% for phosphorus and 30% for magnesium. I find that very impressive for something that is also quite tasty.

In a small cereal bowl, take a couple tablespoons of soy flour and add equal parts water. Mix it well with a fork. Add two raw eggs and mix well. Add a tablespoon of salsa and scramble that in. Cover the bowl with a small plate and microwave it for three-and-a-half minutes. When done, drizzle soy sauce on it. Serve with whole-wheat toast and fresh avocado slices. Suellen Ocean is the author of the vegetarian cookbook, Poor Jonny’s Cookbook. Available here:

http://www.amazon.com/Poor-Jonnys-Cookbook-Suellen-Ocean/dp/0965114031

eBook or computer download through Smashwords:

https://www.smashwords.com/books/view/260122

eBook through Barnes & Noble:

http://www.barnesandnoble.com/w/poor-jonnys-cookbook-suellen-ocean/1102338251?ean=2940016618609

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What’s the Taste Difference Between Real Cream Cheese and Fake Cream Cheese Made From Tofu?

What’s the Taste Difference Between Real Cream Cheese and Fake Cream Cheese Made From Tofu? Honestly, when it comes to cheesecake… a big difference. I bought some Tofutti brand cream cheese before Thanksgiving because I wanted to make my award winning (brag, brag) Acorn Cheesecake and I thought it was time I tried making it dairy free. When I got the Tofutti cream cheese home I tasted it and was impressed with the flavor, thinking it would be perfect for the acorn onion dip I make. But it just didn’t cut it flavor wise for the cheesecake. It wasn’t bad, it just didn’t have the rich flavor of a real cheesecake. But I do look forward to trying Tofutti cream cheese to make my acorn-onion dip. That’s on the menu for the coming holiday! Suellen Ocean is the author of Acorns and Eat’em, a how-to vegetarian cookbook and field guide for eating acorns. Find it here: http://www.amazon.com/Acorns-Eatem-How–Vegetarian-Cookbook/dp/1491288973

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Cooking With Leached Acorns… How Long Do They Need To Cook?

Not very long. It’s about the same amount of time that you would cook raw oats and they don’t need to boil away, just a little simmer for five or ten minutes will do. Be very careful because the acorns like to stick to the pan, so bring the heat up slowly and stir constantly. Remember, the cooking of the acorns comes AFTER they are leached. It doesn’t take a lot of effort to leach the acorns, it’s the shelling that takes a little bit of your time but you can put your feet up and relax while doing it, even listen to music or turn on a movie. Acorns are a wonderful addition to any dish you make, the effort is worth it.

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Suellen Ocean is the author of Acorns and Eat’em, a how-to vegetarian cookbook and field guide for eating acorns. Find it here: http://www.amazon.com/Acorns-Eatem-How–Vegetarian-Cookbook/dp/1491288973

The Beauty In Beans … They Are Nutritious … Easy and Inexpensive

Beans have got to be one of the cheapest foods available. Humans have cultivated them for thousands of years. Some of the beans we plant in our gardens are the same variety the ancients planted in theirs. I don’t doubt that cultures who eat a lot of beans also have nice skin, hair, bones, nails, etc., provided they’re other nutritional needs are met. Beans have the fiber we need, they have protein, no fat, no cholesterol and almost no salt unless added. One quarter cup of dried black beans has nine grams of protein and that can be increased if you eat corn or rice with it.  They’re delicious too. What’s not to like? I’m cooking black bean chili today. I’ll cook up the black beans then add some cumin spice, onions, basil, oregano, a little soy sauce and I’ll add some tomatoes as well. I leave it on the back burner all day and maybe I’ll toss a teaspoon of brown sugar into the pot to bring out the flavor. About an hour before dinner I’ll make some whole grain whole wheat corn bread. My husband will love it and I will too.

Suellen Ocean is the author of the vegetarian cookbook, Poor Jonny’s Cookbook. Available here:

http://www.amazon.com/Poor-Jonnys-Cookbook-Suellen-Ocean/dp/0965114031

eBook or computer download through Smashwords:

https://www.smashwords.com/books/view/260122

eBook through Barnes & Noble:

http://www.barnesandnoble.com/w/poor-jonnys-cookbook-suellen-ocean/1102338251?ean=2940016618609

Poor Jonny's Cover

 

Vegetarian Nutrition: No Wonder They Say Eat Your Peas!

Frozen peas are great to have in the freezer. For vegetarians, protein is something we are always seeking and it isn’t always easy to come by “quickly”. I read the back of the plastic bag of frozen peas and two-thirds a cup has the following: NO saturated fat, NO transfat, No cholesterol, 4 grams of protein, 35% of daily Vitamin A needs and 25% of our Vitamin C needs. WOW! That’s a lot of helpful vegetable protein and nutrition and two-thirds cup is nothing. So throw frozen peas into your veggie soups, stir fry, fried rice and matzo ball soup. You’ll be glad you did.

Suellen Ocean is the author of the vegetarian cookbook, Poor Jonny’s Cookbook. Available here:

http://www.amazon.com/Poor-Jonnys-Cookbook-Suellen-Ocean/dp/0965114031

eBook or computer download through Smashwords:

https://www.smashwords.com/books/view/260122

eBook through Barnes & Noble:

http://www.barnesandnoble.com/w/poor-jonnys-cookbook-suellen-ocean/1102338251?ean=2940016618609

Organic Gardens, Butterflies and Fava Beans

Planting fava beans in your garden will attract butterflies and bees that pollinate your other crops and fix nitrogen into your soil. Great for companion planting, fava beans will get a little tall and could shade things but you can always pull them or trim them and as a benefit you can eat them. In temperate climates you can plant them as a winter crop and they will be flowering in the spring.  Suellen Ocean is the author of Acorns and Eat’em, a how-to vegetarian cookbook and field guide for eating acorns. Find it here: http://www.amazon.com/Acorns-Eatem-How–Vegetarian-Cookbook/dp/1491288973

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The Battle Between Our Higher and Lower Selves

The battle between our higher and lower selves rages constantly. It’s a cycle that goes round and round. When our lower self pushes us to make unhealthy choices it’s as natural as soil erosion on a rainy day. It’s nature’s way to break us down physically so that we’ll be fodder for the next cycle of life. There’s nothing we can do to change that. But we can slow it down. We throw mulch on our yards to keep the rain from washing our topsoil away. So if we want to live longer we should listen when our higher self says, “Don’t do that… not good”. Suellen Ocean is the author of the historic novel The Lies of the Lion Available here:

http://www.amazon.com/Lies-Lion-Lions-Trace/dp/0965114074

eBooks and computer downloads available through Smashwords:

https://www.smashwords.com/profile/view/ocean

eBook at Barnes & Noble:

http://www.barnesandnoble.com/w/lies-of-the-lion-suellen-ocean/1102338550?ean=2940016618999

    

Minestrone Soup… Also Called Italian Vegetable Soup

When I was young my father always took us to the best Italian restaurants. One of my favorite dishes was hot Minestrone soup. The red beans and saute’d onions cooked in fresh tomatoes along with other vegetables and topped with grated Parmesan cheese … well, makes my mouth water just thinking of it. Here are the ingredients that you need to make a great Italian vegetable soup:

dried beans (my favorite are red beans)

olive oil for sauteing herbs and spices: garlic, onions, green and red pepper, celery, parsley, thyme, freshly ground black pepper and a little salt.

Vegetables like cooked potatoes, zucchini, cabbage and of course those fresh tomatoes I mentioned above.

You’ll need to soak and cook your favorite beans, using lots of water. You’ll saute your herbs and spices separately. Drain the beans after they have been cooked, leaving enough liquid for the vegetables to cook in and to have a soupy consistency, being careful not to dilute the flavor with too much water. Throw a huge spoonful of cooked macaroni in with the beans and veggies (one cup each vegetable) and add the herbs and spices. Simmer long enough to cook the vegetables. I suggest you let it cool then put it in the refrigerator overnight, it will be much tastier the next day. After reheating, don’t forget to add the Parmesan cheese on top unless you’re going Vegan.  Suellen Ocean is the author of the vegetarian cookbook, Poor Jonny’s Cookbook. Available here:

http://www.amazon.com/Poor-Jonnys-Cookbook-Suellen-Ocean/dp/0965114031

eBook or computer download through Smashwords:

https://www.smashwords.com/books/view/260122

eBook through Barnes & Noble:

http://www.barnesandnoble.com/w/poor-jonnys-cookbook-suellen-ocean/1102338251?ean=2940016618609

Poor Jonny’s Fruit Salad

Fruit Salad

2 oranges

2 peaches (or nectarines)

2 bananas

1 cup strawberries, grapes or any other fruit

¼ cup chopped walnuts

2 Tbs milk (rice milk works great)

few drops of fresh lemon

1 heaping Tbs honey

pinch of cardamom spice

Peel oranges and bananas. Hull strawberries and slice peaches and remove the pits. Cut up the fruit (except grapes) into ¾ inch size pieces and toss into a bowl. Squeeze a few drops of fresh lemon onto the fruit. Mix the fruit together in a bowl and add walnuts. Add the milk, honey and cardamom. Mix and refrigerate.

Suellen Ocean is the author of the vegetarian cookbook, Poor Jonny’s Cookbook. Available here:

http://www.amazon.com/Poor-Jonnys-Cookbook-Suellen-Ocean/dp/0965114031

eBook or computer download through Smashwords:

https://www.smashwords.com/books/view/260122

eBook through Barnes & Noble:

http://www.barnesandnoble.com/w/poor-jonnys-cookbook-suellen-ocean/1102338251?ean=2940016618609

Radiation Exposure? Try Some Kelp Salad Dressing

Always keep a shaker of kelp on the table. It’s available at health food stores, buy a little at a time, there are different varieties, some varieties tastier than others. Kelp is loaded with trace minerals and vitamins. Due to kelp’s iodine content, it is reputed to be advantageous in the event of exposure to radiation.

Kelp Salad Dressing

1 cup olive oil

1 Tbs dried kelp

1 Tbs seasoning salt

1 tsp each of: sage, basil, tarragon

Suellen Ocean is the author of the vegetarian cookbook, Poor Jonny’s Cookbook. Available here:

http://www.amazon.com/Poor-Jonnys-Cookbook-Suellen-Ocean/dp/0965114031

eBook or computer download through Smashwords:

https://www.smashwords.com/books/view/260122

eBook through Barnes & Noble:

http://www.barnesandnoble.com/w/poor-jonnys-cookbook-suellen-ocean/1102338251?ean=2940016618609