Contents Cover Title Page Copyright Dedication Acknowledgements A Word from Chef Joseph A Word from Vesanto Melina Part One: Making Sense of Food Choices Chapter 1: The Art and Science of Cooking Chapter 2: Making Friends with Your Ingredients Chapter 3: Nourishing Your Body Chapter 4: Food Guide and Menus Part Two: Recipes Introduction to the Recipes Breakfasts and Beverages Dips, Spreads, Sandwiches, and Snacks Salads Dressings Soups Entrées Side Dishes Sauces and Gravies Sweet Treats Appendix 1: Foods Grouped According to Six Tastes Appendix 2: Dietary Reference Intakes (DRIs) for Minerals Appendix 3: Dietary Reference Intakes (DRIs) for Vitamins References and Resources Endnotes Index © 2011 Joseph Forest and Vesanto Melina All rights reserved. No part of this work covered by the copyright herein may be reproduced or used in any form or by any means—graphic, electronic, or mechanical without the prior written permission of the publisher. Any request for photocopying, recording, taping, or information storage and retrieval systems of any part of this book shall be directed in writing to The Canadian Copyright Licensing Agency (Access Copyright). For an Access Copyright license, visit www.accesscopyright.ca or call toll free 1-800-893-5777. Care has been taken to trace ownership of copyright material contained in this book. The publisher will gladly receive any information that will enable them to rectify any reference or credit line in subsequent editions. Library and Archives Canada Cataloguing in Publication Data Forest, Joseph Cooking vegetarian : healthy, delicious and easy vegetarian cuisine / Joseph Forest, Vesanto Melina. — 2nd ed. Includes index. ISBN 978-1-11800-762-4 1. Vegetarian cooking. 2. Vegan cooking. 3. Cookbooks. I. Melina, Vesanto, 1942– II. Title. TX837.F66 2011 641.5′636 C2011-903756-4 ISBN 978-1-118-00762-4 (print); 978-1-118-00891-1 (ePub); 978-1-118-00892- 8 (eMobi); 978-1-118-00817-1 (ePDF) Production Credits Managing Editor: Alison Maclean Production Editor: Lindsay Humphreys Cover photography: David Loftus Limited/StockFood Cover design: Ian Koo Interior design: Pat Loi Typesetting: Thomson Digital Printer: Edward Brothers, Inc. John Wiley & Sons Canada, Ltd. 6045 Freemont Blvd. Mississauga, Ontario L5R 4J3 www.wiley.com I dedicate this book to the Spirit of Love, and to my mother, Louise Forest, who embodies this nourishing Spirit unconditionally. —Joseph Forest I dedicate this book to the very kind and loving people throughout my life: my partner Cam Doré, son Chris Crawford, daughter Kavyo Crawford, long-time co-authors Joseph Forest and Brenda Davis, dear neighbours at WindSong Cohousing Community, and the vegetarians I meet all over the world. —Vesanto Melina Acknowledgements Sincere gratitude to those who made this book possible: Alison Mclean and Lindsay Humphreys at Wiley, Judy Phillips, Pat Loi, Ian Koo and Adrian So. We appreciate the careful recipe testing by: Misuzu Noguchi and Dan Malloy. We greatly appreciate our taste testers: Vesanto's wonderful neighbours at WindSong Cohousing community, including Alan Carpenter, Chandra Carlson, Evan McFee, Gillian Allan, Howard Staples, Kayla Vierling, Jacob Wolfheart, Jessica Bustard, Leslie Wood, Linda Duarte, Michael Mogardo, Mina Mogardo, Miriam Evers, Oliver Bustard, Susan Collerman, Susan McFee, Trevor Erikson, Tricia Carpenter, Valerie McIntyre, and the Thursday Veggie Meal Club. Also Tobias Leenaert and Melanie Jaecques of the EVA (Ethical Vegetarian Union) in Gent, Belgium; Joseph's friends Larissa Drozenko and Siripon Pittayakornpisuth. Special thanks to: Angelina Rogon for kitchen assistance; Cam Doré for computer assistance and inspiration; Cristina Viviani for manuscript review; Lars Warje for his baking expertise; and Maureen Butler for insightful editing help. Love and gratitude to our families and dear ones who encouraged us throughout this project, and understood when we went into hibernation to complete the manuscript: Vesanto's partner, Cam Doré; son Chris Crawford; and daughter Kavyo Crawford; Joseph's mother, Louise; brothers Ray and Forest; sisters Donna and Nicole; teachers and friends Jeffrey Armstrong, Sandi Graham, Sarah Webster, Lee Gross, Sandra Milena Arismendy, Savey Mattu, those from Monday night class, and Sunrise Ranch, and Edenvale Retreat and Conference Centers. We would like to acknowledge the companies that provided us with their outstanding products: Asian Family Specialty Foods (www.asianfamilyfoods.com), gardein (www.gardein.com), Grainworks (www.grainworks.com), LeSaffre Human Care (lesaffre-yeast.com/red-star/vegetarian-support-formula.html), Manitoba Harvest (www.manitobaharvest.com), Nature's Path Organic, (www.naturespath.com), Omega Nutrition (www.omeganutrition.com), Sunrise Soya Foods (www.sunrise-soya.com). Many thanks to the chefs and recipe innovators who generously allowed us to use or adapt their recipes for this book: Brenda Davis: Lemon Sesame Cookies, Cranberry Pecan Muffins, and Coconut Macaroons, the latter from Becoming Raw by Brenda Davis and Vesanto Melina, The Book Publishing Company, 2010 British Columbia Blueberry Board: Blueberry Mince Tart and Pie Filling Cherie Soria: Green Giant Juice, from The Raw Food Revolution Diet by Cherie Soria, Brenda Davis, and Vesanto Melina, The Book Publishing Company, 2008 David Melina: Garden of Plenty Salad Jennifer Cornbleet: Raw Mango Strawberry Pie, from Raw Food Made Easy, The Book Publishing Company, 2005 Jo Stepaniak: Gooda Cheeze and Gee Whiz Spread, from The Uncheese Cookbook, The Book Publishing Company, 2003 Valerie McIntyre: Pesto-the-Best-Oh! A Word from Chef Joseph The book you hold in your hands is a work of love from two friends who greatly appreciate food and its ability to impact health and well-being. I am delighted to work with my dear colleague and mentor Vesanto Melina in bringing to you this well-researched and tested guide to adopting more plant-based foods into your daily food regime. This book contains cutting-edge scientific information on vegetarian nutrition, along with over 150 recipes that are nutritious, tasty, and easy to prepare. The full spectrum of recipes will take you through the day, from breakfast to desserts, with choices that you can revisit time and time again as you discover how truly good these recipes are. But before you make your shopping list and fill your fridge and pantry with wholesome foods, let me tell you a bit about myself. My career as a professional chef began 27 years ago, and by today's standard, that is a long time to stay in a single occupation. The more I deepen my knowledge of food, the further I experience its ability to nourish and heal the body, mind, and spirit, and the more I appreciate my vocation. Having found my right livelihood is a blessing, and this particular path bestows gifts that go far beyond the health that I experience along the way. As a young adult I embarked upon formal chef training that opened doors into the world of fine-dining restaurants, where the focus was serving individual plates to appreciative audiences. Later I worked in the banquet kitchens of prestigious hotels such as the Four Seasons, where I learned to transfer the high standards of quality that I had learned in smaller settings to volume cooking. These skills were eventually transferred to the world of film catering, where I worked as a team member feeding movie crews. Highlights of my livelihood include developing a whole food catering company, working as a consultant to several natural food manufacturers, assisting in the production and revision of two corporate cookbooks, and acting as a consulting chef for the opening of two natural food restaurants. Along the way I have had the honour of feeding international rock-and-roll personalities, political leaders, dignitaries, and numerous Hollywood celebrities. However, my favourite achievement has been co-writing the Canadian bestselling cookbook, Cooking Vegetarian, with Vesanto Melina, Registered Dietitian. The book was launched in 1996 and subsequently released in the United States in 1998, where it also enjoyed widespread popularity. I met Vesanto in 1991 and over the last 20 years we have collaborated on numerous projects. The nutritional knowledge I gained from working with Vesanto has been invaluable, and I consider my working relationship with her to be one of the most rewarding associations of my professional life. The roots of my love for food go back to my youth—to when I lived in Edmonton with my parents and five siblings. Mine was a large family, and my mother spent a good amount of time making sure we were well fed. My mom and dad came from big Prairie families; they were raised on farms, so they knew the value of planting vegetable seeds in the spring to reap a harvest that would feed active, growing family members. Soon after my mom and dad were married, they bought their first home from a gardener. That property had a large garden plot in the backyard, along with fruit trees and plenty of flowering plants. Every spring I helped plant a vegetable garden that would yield produce well into the autumn. Two crab apple trees not only offered twisting branches for good climbing but also a secret hiding place at the height of summer. Come fall, the abundant fruit from those trees was turned into jams and jellies. They took their place in the basement pantry alongside canned peaches, pears, beets, tomatoes, and Saskatoon berry jam—what seemed at the time to be countless jars of bright, multicoloured, mouth-watering food. I never went hungry. Growing up in a large family, most kitchen duties were shared among my brothers and sisters. My preference was always to help my mom after school with the preparation of dinner, rather than with the dishwashing afterward. I didn't know it then, but the seeds of a lifelong relationship with the nourishing properties of food were being planted in my psyche. My first formal work experience with food began at the age of 13. I worked as a baker's assistant on a part-time basis during the school year and full time during the summer months. Although, as a teenager, the thought of a career in the arena of food was not a consideration, this destiny would continue to beckon me. Many years later, when I finally made the decision to enrol in a year-long culinary arts program, my primary intention was to work in a kitchen to pay for my university education. During the course of my chef training, I had the very good fortune of being sent on a three-week practicum to the Vancouver Four Seasons Hotel. I was awestruck at the size of the kitchen, the high standards of excellence, and the sheer number of kitchen personnel. The staff included 47