VeganCulinaryExperience May 2009 PDF

Table of Contents
Click on any of the titles to take you to the appropriate piece
Features Columns
Spice It Up for Flavor and What’s Cooking? 3

Nutrition 12
Find out what’s up with the Vegan
By Jill Nussinow, MS, RD
Culinary Experience this month.
Spices, history, trade, nutrition!
Edible Landscapes: The
Curries, More than Just a Pun‐ Exotic Spice Garden 28
gent Taste 16 By Liz Lonetti
By Marty Davey, MS, RD
Our expert gardener, Liz, has some
Marty regales us with terrible great ideas for how to grow some
puns while discussing some of the of the more exotic herbs and
ingredients found in Southeast spices!
Asian curries!
Are Your Workouts Working?
Fusion Fun: Japanese & Thai 30
20 By Barry Lovelace
By Chef Philip Gelb
This month, Barry gives us some
Chef Phil combines his best Thai tips on how to keep up our
curries with his incredible workout momentum.
knowledge of Japanese cuisine!
Marketplace 8
Where The Curries Are 22
By Chef Mayra Get connected and find out about
vegan friendly businesses and
Ever wonder just how many organizations.
countries have curry? Chef Mayra
answers that question for us and Recipe Index 46

more.
A listing of all the recipes found in

this issue, compiled with links.
A Curry Primer 25
By Chef Jason Wyrick

see the following page for
Learn how to recognize different
interviews and reviews…
regional curries and get inspired
to craft your own.

Curries from around the World 1| May 2009

Table of Contents 2
Click on any of the titles to take you to the appropriate piece
Interviews Reviews
Interview with Author Isa Restaurant Review:
Chandra Moskowitz 32 Zen Palate 40
By Jason Wyrick
Isa is a prolific vegan cookbook
author and the personality behind Zen Palate is one of NYC’s oldest
the famous Post Punk Kitchen! vegetarian restaurants, specializing
in a hybrid of American and Asian
Interview with Erik Marcus cuisine.

of Vegan.com 35

Product Review: World
Erik is an author of several books Foods Curry Sauces 42
on the ethics of eating vegan, By Jason Wyrick

author of The Ultimate Vegan
Vegan curry and stir fry sauces?
Guide, and runs the popular site
Inconceivable!
Vegan.com.

Book Review: Horizons, New
Featured Artist Vegan Cuisine 44
By Jason Wyrick
Singer and Songwriter
Horizons is one of the premier
Alex Arndt 37

vegan restaurants in the world,
Alex is a Los Angeles based with a companion cookbook that
musician, blending his energetic showcases chefs Laundau’s and
style of rock with a compassionate Jacoby’s tropical inspirations.

message.


The Vegan Culinary Experience

What’s Cooking?

Curries from around the World May2009
Curries are often associated with
Publisher Jason Wyrick

Indian cuisine and rightly so. Cumin,
Editors Eleanor Sampson, coriander, pepper, chilies, each curry
Carolyn Mullin filled with wondrous spices. Yet the
Nutrition Analyst Eleanor Sampson
popularity of curry has made it a

Web Design William Snell & Jason Wyrick staple dish throughout much of the
Graphics Alex Searcy & Jason Wyrick world, from Jamaica to Thailand, with
Video Production Kristen Mozafarri
each region lending its indigenous

Contributing Authors Jason Wyrick ingredients to the mix, each region’s people creating their own
Jill Nussinow unique blends of culinary beauty. This issue is dedicated to those
Marty Davey people. That’s one of the reasons this issue has very few Indian
Mayra “Dr. Flavor”
Liz Lonetti
curries in it. The other reason is that Indian is getting its own issue!
Sharon Valencik
Philip Gelb Until then…
Barry Lovelace

Eat healthy, eat compassionately, and eat well!
Photography Credits

Recipe Images Jason Wyrick

Milan Valencik of
Milan Photography

Garden Pictures Liz Lonetti

Cumin, Cardamom, GNU Free Documentation
Kaffir Lime, Pepper License
Turmeric

Galangal, Fenugreek Public Domain

Music Notes linkwaregraphics.com/music

Isa Moskowitz Pictures Courtesy of Isa Chandra
Moskowitz
Erik Marcus Picture Courtesy of Erik Marcus
Alex Arndt Courtesy of Alex Arndt

World Foods Sauces World Foods
Zen Palate Exterior Zen Palate Website


Contributors
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.
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.

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 Eleanor@veganculinaryexperience.com.


Contributors

Marty Davey ‐ Marty Davey is a Registered Dietitian and has a Masters degree in Food and
Nutrition from Marywood University. She became a vegetarian in 1980 when she discovered
that the chemicals in American meat made them unsellable to Europeans. She and her
husband have raised their son as a vegan. She teaches nutrition and has a private practice
specializing in assisting clients transitioning to a plant‐based regime step by step. Her
website is www.martydavey.com.

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.

Contributors
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.

About the VCE
The Vegan Culinary Experience is an educational vegan culinary
magazine designed by professional vegan chefs to help make
vegan cuisine more accessible. Published by Chef Jason Wyrick,
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 links to
articles, recipes, and sites embedded throughout the magazine to
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 the
growing number of people interested in vegan cuisine.

Eat healthy, eat compassionately, and eat well.
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

Marketplace
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
chefjason@veganculinaryexperience.com for details!

Current Members

Rational Animal
(www.rational‐animal.org)
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)


Marketplace

www.mychefmayra.com chef@mychefmayra.com
Call 702.372.4709
Eating 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 & Public
Cooking Classes ☺ Sport Nutrition information-cooking tips. ☺ How to prepare foods as a
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Hire Chef Mayra Mention this ad and Save 25% on your next Private Service


Marketplace


Marketplace


Spice It Up for Flavor and Nutrition
By Jill Nussinow, MS, RD, The Veggie Queen™

If you remember your 6th grade history, you’ll likely Turmeric is a root, Curcuma longa, that looks very
recall stories of explorers who traveled the globe in similar to ginger. But when you slice it open, the
search of spices and salt. I only began to inside is bright yellow, and it will stain. It is
understand the significance of this until fairly occasionally available fresh and is grown in Hawaii
recently. but more likely you will find it as a bright yellow,
slightly bitter powder. It is the base, and yellow
During the time of the explorers in the 15th century color, for most Indian curry blends.
and beyond, there was no refrigeration. (In fact,
modern electric refrigerator is a fairly modern Turmeric is most likely the spice with the highest
invention, appearing in the early 20th century.) This antioxidant activity, has anti‐inflammatory and
meant that food either needed to be very fresh or cholesterol‐lowering effects. The active component
preserved in some way. That’s where the salt came in turmeric is curcumin. Andrew Weil, M.D. has
into play. Also, food that was possibly on the verge formulated a tea drink that incorporates turmeric.
of spoilage likely tasted better if it was spiced and In the West Indies they grate the root and apply it
flavored. as a salve to help with arthritis and other muscle
aches. Some herbalists recommend as part of a
Although no one at that time knew about prevention program for heart disease and cancer.
antioxidants (something about which we are still In Chinese medicine it is used to treat asthma.
exploring), it seems that they are the component Most people like their turmeric as an ingredient in
which may have helped preserve food and keep it savory dishes.
safer.
Ginger is also a root, Zingiber officinale, that can be
Spices likely date back to about 5000 BC. And using used fresh, chopped or grated, or dried and
spices as they are currently engaged, also known as ground, just like turmeric. In fact, the two of them
extravagant use, most likely didn’t occur until the look similar in their gnarliness. With either root,
1st Century AD. look for a shiny or smooth exterior. If it looks
wrinkled, it’s a sign that the root is aging.
I will be reviewing just a few spices for you here. I Ginger has been used medicinally in many ways for
also want to clarify gastrointestinal disturbances, for dizziness or
that spices are nausea and motion or car sickness (the latter is
usually the buds, definitely a modern application). It has not been
seeds or bark of a tested in pregnancy so it’s not recommended for
plant where herbs morning sickness. Making it into tea make help
are usually leaves with breaking up congestion from colds.
from a woody plant. It is easily incorporated in a wide variety of dishes,
and whole pieces may be candied and used in

recipes or pickled and served as a condiment, as It’s easy to add to your morning oatmeal or put
used in Japanese cuisine. into a green smoothie.

Cayenne is a type of dried hot ground chile pepper. In the Middle Ages cinnamon became a favorite
It usually accounts for the heat in curry powder and flavor in many banquet foods and was regarded as
other hot spice blends. It works well in both savory an appetite stimulator, a digestive, an aphrodisiac,
and sweets dishes (think of hot pepper jelly). A and a treatment for coughs and sore throats.
pinch added to your next batch of brownies adds a
pleasant kick. Sales have been going Cumin is one of my favorite spices. I
up about 25% per year, according to buy whole seeds and toast them in a
Steven Krusie, PR director for Frontier, dry pan until they are fragrant. I
an organic spice company. Krusie then grind them in a coffee or spice
suspects that the potential medicinal grinder. Toasted cumin is much
and nutritional benefits may be more aromatic than previously
driving sales. ground cumin. Cumin has anti‐
microbial properties (the kind that would keep
Cayenne likely helps open capillaries and increase food fresher in the “olden” days although in the
circulation. Additionally adding cayenne (and other quantities used, this quality is questionable), and
hot peppers) to food can help boost your help you digest your food better.
metabolism. Capsaicin, the active ingredient in

chile pepper may be used topically to treat
rheumatism and internally in nose spray (one Whole cumin seeds will last a long time (for at least
brand that I recommend is called Sinus Buster). a year, preferably in a cool, dark place) while
Some people are more sensitive to the heat in ground cumin (and other spices) will often lose
chilies than others so if you’ve got a delicate palate their aroma and seasoning quality if more than a
avoid cayenne pepper. year old.

Using cayenne, along with other, spices helps cut
Cumin is a common ingredient in curry powder (at
down on the amount of salt, and therefore sodium,
least in mine) but is also used in cuisines
that you consume.
throughout the world.

Cinnamon is the bark of a tree that gets ground.
Black Peppercorns ‐ “One
There are a number of types of cinnamon, and
fascinating tribute to the
names for it including cassia and canela. The one
value of spices, such as
with the most volatile oils and luscious scent is
peppercorn, was their
Saigon cinnamon. One of the most common spices
acceptance in medieval
used it is most often added to sweet dishes but it
times as a substitute for
also adds a sweet and mysterious note to savory
money; thus, some landlords
dishes and tones down the heat in curry powder.
would be paid a “peppercorn
Historically cinnamon was considered good for
rent”. Conquerors would accept spice stores as
digestion and for relieving sore throats. Recent
booty or as a victory tax. The flow of pepper along
studies on cinnamon have shown that a teaspoon
trade routes provided opportunities for trade taxes
of ground cinnamon a day may help prevent
to be imposed at major trading cities by Arabians,
diabetes and can also help regulate blood sugar.

Egyptians, Turks and Venetians. The increasing The Author
custom duties in the 15th century resulted in a 30‐ Jill Nussinow, MS, RD, The Veggie
fold rise in the price of Indian pepper, at a time Queen™ loves to spice up her food
when the social desire for pepper and other exotic for both the nutritional and
spices was maximal. Changes in pepper prices had medicinal benefits. She buys
an effect on national economies and on aggressive almost all organic spices and
reactions comparable to that seen in the Western recommends that you do the
appetite for fuel oil today,” according to the same. She sells spice blends from
According to the UCLA Medicinal Spices Exhibit South Africa through her email
http://unitproj1.library.ucla.edu/biomed/spice/ind newsletter. You can sign up at
ex.cfm?displayID=20. http://www.theveggiequeen.com or send an email
to Jill at jill@theveggiequeen.com.
While other spices are known for their medicinal
effects, grinding black peppercorns (which keeps
them freshest and most potent), can prove See Jill’s Recipe for Spiced Ruby Red Rice
irritating for mucosal linings and may stimulate
and French Lentils Below!
appetite. This may have been beneficial way back
when but few of us need this today. Still, freshly
ground black pepper can add wonderful flavor
accents to food.


Spiced Ruby Red Rice and French Lentils

In the dish I use only half of this spice mixture. Put the rest away in a cool, dark place and write the date
on it, along with what it is so that you can use it later.
(The following spice blend is wonderful added to any rice or lentil dish. I use it in my Spiced Red Rice and
French Green Lentils dish found on my pressure cooking DVD, Pressure Cooking: A Fresh Look, Delicious
Dishes in Minutes. )
2 teaspoons coriander seeds

1 teaspoon cumin seeds
½ teaspoon black peppercorns
In a small skillet, toast the seeds over medium heat until they smell toasty, about 2 minutes. Let cool and
then grind. Reserve half for another use.
1 cup Thai Ruby Red Rice (Alter Eco or other brand)

¼ cup French green lentils
1 tablespoon vegetable oil (optional)
1 teaspoon mustard seeds
½ of the above spice blend
2 cloves garlic, minced
1 teaspoon minced fresh ginger
2 ¼ cups water
½ teaspoon salt
Raisins and almonds or cashews, if desired
Soak the rice and lentils while you prepare the toasted spices. Drain the rice and lentils.
Heat the oil in a pressure cooker over medium heat. Add the mustard seeds and toast for about 30 seconds.
Add the ground spices,, garlic and ginger and stir. Add the drained rice and lentils, and the water. Turn the
heat to high and lock the lid on the cooker. Bring to high pressure and maintain high pressure for 7
minutes. Remove the cooker from the heat and let rest for 10 minutes while the pressure comes down
naturally.
Remove the lid, tilting it away from you. Add the salt and stir. Put rice mixture on platter. Garnish with
raisins and nuts, if desired. It looks nice if you garnish it with tomatoes or other brightly colored vegetables.
If you want to really spice this up, add a pinch of cayenne while the rice is cooking.
Note: If you don’t have a pressure cooker, you can make this on the stove top and it will likely require
about another ½ cup water and take 30 minutes cooking.

Recipe by Jill Nussinow

Curries, More than Just a
Pun-gent Taste
By Marty Davey, RD, MS

Knock, knock. origin. All I know is that the tastes are multi‐
cultural and multi‐dimensional. Oh yeah, I love
Who’s there?
them all.
Curry . . .
In my search for the biggest health bang for the
Curry who? caloric buck, the spices used in curries are akin to
finding The Nutrient Dollar Store. A pinch of this
Curry me back to ♫Ole Virginny♫, or ♫Curry on and a dash of that have been used for centuries to
Wayward Son♫, for you Kansas fans. vanquish more than the common cold. I chose my
most favorite flavor enhancers and share their
Knock, knock.
incredible properties.
Who’s there?
Cardamom – This
Curry . . . spice is used in the
most unique ways
Curry who?
from Indonesian
Curry –iosity killed the cat. [Thanks, so much for curries to
the groans. I’m here through Thursday] Scandinavian cookies.
However, cardamom has been researched for use
The pun is one of the oldest forms of humor. It is with chelation therapy and for its antioxidant
also one of the highest intellectual forms of humor properties with positive results,2 as well treating
due to depth of understanding a language and its hypertension,3 kidney and urinary disorders,
connection to culture. modulating gut activity and acting as a sedative.4
The evidence is fairly clear that I need to eat more
Curries are one of the oldest types of stew
cookies.
recorded. The first being documented in Babylon
around 1700 BC.1 And, according to my hierarchy Cilantro/Coriander – AKA, Chinese parsley. People
of cooking skills, curries are one of its highest forms have a love/hate relationship with cilantro. Many
due to the spice complexities melding to a specific times I use it in my guacamole when I make it with
flavor. my garden produce. It can have a fabulous drying
quality to flavors when used fresh. Be aware that
The word curry is theorized to be an Anglofication
cooking can dull the flavor.5
of a Sanskrit word, Karli. However, it appears that
there are a number of words theorized to be the
The health aspects are numerous. The traditional sclerosis, Alzheimer's disease, osteoporosis,
use of cilantro to decrease hypertension is heavily psoriasis, septic shock, and AIDS.13 Cumin, black
supported in scientific literature.6 7 Historically, it cumin seeds in particular, have been put on a list of
has been used to treat diabetes, indigestion, herbs which stop the manufacturing of this
rheumatism and joint pain. Current research is substance in your body. Thus cutting, “I’ll Be Back”
supporting its use to decrease blood glucose in from your metabolic movie quotes.
diabetics, though the research is not conclusive.8
Fenugreek –
The claims of including cilantro or coriander as part
Although the
of chelation therapy for high mercury poisoning is
most common
anecdotal and based on loosely documented case
method of
studies.
calming infants in
Coconut Milk – We have all heard about the the United Arab
problems of coconut milk: high in saturated fat. Emirates was
Saturated fat is what you find in butter and steak. breast feeding, when herbal teas were used
Conversely, native cultures which regularly ingest fenugreek was in the top five. Interestingly, 90% of
coconut milk do not show that intake has any these mothers preferred not to use pacifiers, but
connection with heart disease. Studies divided themselves and their motherly instincts to help
traditional coconut eating subjects into those with their babies. Historically, fenugreek has been used
coronary disease and those without. Results in the treatment of diabetes and current research
showed that animal product intake related directly appears to support this theory, although the
to risk of coronary events. Higher evidence is not conclusive.14 15
carbohydrate intake and low animal
Galangal – Beginning its life in
product intake was what kept you
China and Java, galangal is
heart healthy.9 Obesity rates
similar to ginger. Its distinctive
among Tanzania adults rose with a
flavor not only gives a richness
lower activity rate and high
to Thai curries, it has been
consumption of dairy milk.
traditionally used to relieve
Decreased obesity rates mentioned
many GI tract problems such as
coconut milk as part of this regular
bad breath, sea sickness, indigestion, ulcers and
diet.10 In addition to heart health, anecdotally,
stomach inflammation and diarrhea. This may be
coconut with aloe vera is purported to cure hair
due to its antimicrobial properties.16 Like ginger it
loss.11
increases circulation especially to the hands and
Cumin – That lovely dry heat which goes so well in feet.17 No wonder Tom Yum soup does the trick on
my Aloo Gobi has been shown to kick butt when it colder nights.
comes to colon cancer cells [Pun intended, See
Garam Masala – The term, masala means mixture.
Knock, Knock]12 The property of cumin playing The
There isn’t a garam masala bush or tree. I include
Terminator role on cancer cells is Thymoquinone.
this to help you shop for ingredients found in this
Additionally, another fun name, factor‐kappaB has
month’s recipes. However, not all masalas are the
been seen to initiate such diseases as cancer,
same. If you know your store, you can explain your
atherosclerosis, myocardial infarction, diabetes,
taste preference and they may be able to assist you
allergy, asthma, arthritis, Crohn's disease, multiple

in finding the heat and flavor mixture for your Curry . . .
palate.
Curry who?
Kaffir Lime – In
Curry up and end this diatribe. We want to EAT!
Southeast Asian
cooking you may The Author
use the kaffir rind
Marty Davey is a Registered
or leaf in a recipe.
Dietitian and has a Masters
Each has a sour
degree in Food and Nutrition
flavor which works
from Marywood University.
so well with the sweetness of coconut. The vodka She became a vegetarian in
company, Smirnoff, makes a mojito with kaffir 1980 when she discovered
limes and the beer company, Molson flavors its that the chemicals in
Blue Moon line with the leaves.18 Folk medicine American meat made them
uses the leaves as a gum disease prevention, and a unsellable to Europeans. She and her husband have
digestive aid. So far the beverages are covered for raised their son as a vegan. She teaches nutrition and
this year’s May 8th, Thai Royal Ploughing Day party. has a private practice specializing in assisting clients
[Yes, actual holiday.] transitioning to a plant‐based regime step by step. Her
website is www.martydavey.com.
Lemon Grass – The antifungal activity of lemon

grass oil has been well documented.19 Perhaps
that is why it was considered a sacred herb and
1
used by warriors. Its pungent taste comes from a Grove P, Grove C. [2008] The origins of ‘Curry’, (Is it
really English?)Retrieved from
chemical which also gives it antimicrobial http://www.menumagazine.co.uk/book/curryhistory.html
qualities.20 The astringent properties not only help on April 25, 2009.
2
in wound healing, but promote gum and hair Yadav AS, Bhatnagar D. [2007] Free radical
scavenging activity, metal chelation and antioxidant
health.21 power of some of the Indian spices, Biofactors, 31(3-
4):219-27. [Abstract]
Turmeric – Not only will it make your tofu scramble 3
Gilani AH, Jabeen Q, Khan AU, Shah AJ. [2008] Gut
a beautiful yellow color, turmeric has been shown modulatory, blood pressure lowering, diuretic and
sedative activities of cardamom, Journal of
to increase detoxifying agents in your body, lessen Ethnopharmacology, Feb 12;115(3):463-72. [Abstract]
DNA damage and heighten DNA repair.15 Why 4
Ballabh B, Chaurasia OP, Ahmed Z, Singh SB. [2008]
Traditional medicinal plants of cold desert Ladakh-used
does that matter? When DNA misreads, “I am an
against kidney and urinary disorders, Journal of
Ear Cell” for “Stick it in your ear gel”, the cell can Ethnopharmacology, Jul 23;118(2):331-9. [Abstract]
5
mutate into a cancer cell. We want our DNA copy Loha-unchit K, [2000]. Cilantro – Pak Chee. Retrieved
from
machine with a just cleaned plate and no paper http://www.thaifoodandtravel.com/ingredients/cilantro.ht
clips. ml on April 25, 2009.
6
Jabeen Q, Bashir S, Lyoussi B, Gilani AH. [2009]
With all of these cleansing, antioxidizing, fungi‐ Coriander fruit exhibits gut modulatory, blood pressure
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Dhanapakiam P, Joseph JM, Ramaswamy VK, Moorthi
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Who’s there?

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Eidi M, Eidi A, Saeidi A, Molanaei S, Sadeghipour A, Organic Facts. Health Benefits of Essential Lemon
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Lipoeto NI, Agus Z, Oenzil F, Wahlqvist M,
Wattanapenpaiboon N. [2004] Dietary intake and the risk
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Njelekela M, Kuga S, Nara Y, Ntogwisangu J, Masesa
Z, Mashalla Y, Ikeda K, Mtabaji J, Yamori Y, Tsuda K.
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http://www.wellsphere.com/wellpage/coconut-milk-
health-benefits on April 25, 2009.
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Gali-Muhtasib H, Diab-Assaf M, Boltze C, Al-Hmaira J,
Hartig R, Roessner A, Schneider-Stock R. [2004]
Thymoquinone extracted from black seed triggers
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Aggarwal BB, Shishodia S. [2004] Suppression of the
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Hydroxyisoleucine: a plant-derived treatment for
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their health significance, Asian Pacific Journal of Clinical
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Huang H, Wu D, Tian WX, Ma XF, Wu XD. [2008]
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http://www.currysimple.com/whatisgalangal.html on April
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Fusion Fun: Japanese & Thai
with Chef Philip Gelb

Curry is a very generic term that seems to be 2 stalks lemongrass, chopped (remove bottom and
coined to denote anything from a very large group out leaves, first)
of spicy, saucy dishes from southern and Southeast 2 large shallots, chopped
Asia and the southern and Southeast Asian 6 kaffir lime leaves
diaspora. A wide array of extraordinary, often 1 tsp. sea salt
complex dishes from India, Thailand, Burma, 8 cloves garlic
Jamaica, and countless other countries are often 2 inch piece ginger
labeled curry. 10 fresh red thai chilis
2 tsp. fermented chinese bean curd
Since Thai curries are my personal favorites, I have
recently begun to create my own Thai curry pastes. Soup Ingredients
Wonderful, rich, complex flavors are created by 1 pound fried tofu, julienned
combining toasted spices with fragrant delights 2 cups (Japanese pumpkin), sliced thin
such as kaffir lime leaves, lemongrass, garlic, ginger 1 lotus root, sliced
and of course, hot chilies. In Thailand, great efforts 2 cups maitake mushrooms chopped
are made to pound spices, herbs, chilies and 1 cup snow peas
vegetables in a mortar and pestle to make ½ cup basil or thai basil
delightfully hot and flavorful curry pastes. In thinly sliced strips of tempeh
modern kitchens, one can often get away with 1 tsp. coconut oil
doing this in a food processor but better results ¼ cup shoyu
come from a mortar and pestle. 6 cups seaweed stock
2 tbsp. agave
Another long, ongoing interest has been the 2 tbsp. sesame oil (non toasted)
introduction of various Japanese ingredients fused
in other styles of cuisine. This month I would like Place all paste ingredients in food processor and
to present two of my curry paste recipes along with grind down till smooth. Add a little water to help
two dishes that fuse some of my favorite Japanese form the paste.
vegetables with Thai flavors; a red curry soup and a
Massamam curry stew. In a saucepan, heat up sesame oil and add 1/3 cup
red curry paste and cook for 3 minutes, stirring
red curry soup with japanese vegetables frequently. Add vegetables (except for the
and fried tempeh strips mushrooms) and coat with paste. Add stock and
Type: soup Serves: 6 shoyu and bring to simmer. Add the rest of the
ingredients and cook for 5 minutes or till all
The Chinese fermented bean curd takes the place of vegetables are tender.
fish sauce; providing a salty, skunky flavor that
remains vegan. Meanwhile pan fry the slices of tempeh in 1 tsp
coconut oil till browned on each side. Garnish the
Curry Paste Ingredients soup with the fried tempeh and add lime juice if
8 large dried guajillo chilies desired.
1 tbsp. coriander seeds (toasted)
1 ½ tsp. black peppercorns (toasted) what to serve with it
2 tsp. cumin seeds (toasted) Rice! Green papaya salad
Recipe by Chef Philip Gelb

massamam curry with japanese vegetables ingredients and cook 3 minutes. Remove cinnamon
Type: stew Serves: 6 stick and cardamom pods before serving.

Curry Paste Ingredients what to serve with it
8 dried guajillo chilis Rice! Green papaya salad, raw spring rolls, fried
2 tbsp. coriander seeds, toasted tempeh or fried tofu
1 tbsp. cumin seeds, toasted
1 tsp. black peppercorns, toasted Recipe by Chef Philip Gelb
3 large shallots, chopped
10 cloves garlic, chopped The Author
2 inch piece, ginger, chopped
1 tbsp. ground cardamom Philip Gelb was born and raised
2 tsp. ground cinnamon in Brooklyn NY. He ended up in
1 tsp. ground cloves Florida where he received a BA in
2 stalks lemongrass, chopped. Remove the bottom, cultural anthropology and did
top and outer layers, first graduate studies in
6 kaffir lime leaves ethnomusicology. For the last
1 tbsp. fermented bean curd decade he has lived in the San Francisco Bay Area
1 tsp. sea salt where he works as a professional musician and
music teacher as well as a vegan chef. As a
Veggie Ingredients musician he has performed all over the United
2 satsuma imo (Japanese sweet potato), rough cut States and in Japan, Europe and Canada. 5 years
2 carrots, rough cut ago he started In the Mood for Food, a vegetarian
6 sato‐imo (Japanese taro), peeled and halved personal chef and catering company. He has been
1 lotus root, sliced vegetarian since 17 and after becoming vegan 4
20 chinese long beans, cut in 2 inch pieces years ago, he changed his business to strictly vegan
½ cup peanuts, toasted cuisine. Although totally self taught as a chef, he is
1 onion sliced a very popular vegan cooking teacher, hosting
1 tbsp. tamarind paste monthly classes. His other interests include hiking,
2 cups coconut milk travelling, and he is an avid film buff. Of course, he
2 cups seaweed stock loves cooking, especially for friends as well as
1 cinnamon stick professionally. You can reach Chef Philip Gelb at
4 cardamom pods www.myspace.com/inthemoodforfood.
¼ cup shoyu
2 tbsp. agave
1 tbsp. sesame oil (non toasted)

For the paste, place all ingredients in a food
processor and grind down till smooth, adding a
little water if needed to help make the paste.

In a sauce pan, add sesame oil and 1/3 curry paste
and saute for 3 minutes or till very fragrant. Add
coconut milk and stock and bring to simmer. Add
the onion, sato‐imo, satsuma‐imo, carrot, lotus
root reduce heat and simmer 10 minutes or till
they are cooked through. Add the rest of the

Where the Curries Are
by Chef Mayra
Curry is used in the cuisine of almost every country subsequent cravings, often followed by a desire to
and can be incorporated into a dish or even a drink. move on to hotter curries. Some refer to this as
The word comes from “kari,” which is from the addiction, but other researchers contest the use of
Tamil language and was later anglicized into the word "addiction" in this instance. Additionally,
“curry”. Curry powder itself is not a single spice but curry addiction is an example of a colloquial use of
a blend of different spices and can be mild or hot. the word "addiction" as the medical definition of
This golden colored spice is one of the oldest spice the word requires continued use despite harmful
mixes and is most often associated with Indian effects. Since medicine has not shown harmful
cuisine. effects of curry consumption, the use of the word
"addiction" is debatable.
Because of the long history of curry and its
adaptation into so many different cuisines, curry Health Benefits
itself can have many different tastes and colors.
Although we usually associate the golden yellow Some studies have shown that ingredients in curry
color (from the turmeric) and pungent spice with may help to prevent certain diseases, including
the term curry, it can be mild or firey hot and come colon cancer and Alzheimer's disease.
in a variety of colors. But no matter what spices
you mix in your curry ‐ it’s guaranteed to always be
exotic and tasty!
Mayra’s Curry Powder #1
Curry Powder
1 tsp. black peppercorns
Curry powder is a blend of up to twenty different 1 tsp. mustard seeds
herbs and spices, including chilies, cinnamon, ½ tsp. coriander seeds
cloves, coriander, cumin, fennel, fenugreek, mace, ½ tsp. cumin seeds
nutmeg, pepper, poppy seeds, sesame seeds, ½ tsp. fennel seeds
saffron, tamarind and turmeric (which gives curry ½ tsp. cayenne pepper
its characteristic golden color). In Indian cooking 1 large bay leaf, broken
curry is freshly ground each day (making it far more 8 whole cloves
flavorful and pungent than the mixes sold in the 6-12 cardamom seeds (pods
store), and comes in "standard" and "Madras" (hot) removed)
versions.
In a spice-mill or blender, grind all

the ingredients together until fine. If
Some Interesting Facts about Curry not using right away, store in an
airtight container in the refrigerator.
A number of studies have claimed that the reaction
of pain receptors to the hotter ingredients in Recipe by Chef Mayra
curries, even korma, leads to the body's release of
endorphins and combined with the complex
sensory reaction to the variety of spices and
flavors, a natural high is achieved that causes

Cuisine of Trinidad and Tobago

The curry influence is indicative of the blends of
Amerindian, European, African, Creole, Indian,
Lentil Curry
Chinese, and Lebanese gastronomic influences. Serves 4
Curry powder is a blend of many spices, and comes
in almost infinite varieties. Each curry powder can My Lentil Curry dish chockfull of flavor, fiber and
have different component spices, in differing other healthful nutrients. Lentils cook quickly and
amounts‐‐making each curry blend unique. go deliciously well with warm curry and rich
coconut milk. Despite being high in saturated fat,
Cuisines by Region That Use Curry coconut is composed of a type of saturated fat that
is actually believed to boost metabolism.
Bengali, Oriya and Bangladeshi cuisines Additionally, coconut milk contains lauric acid,
North Indian cuisine which makes it healthfully akin to mother’s milk.
Northeast Indian and Nepalese cuisines
South Indian and Sri Lankan cuisines Ingredients (buy organic when possible)
Andhra or Telugu cuisine 1 tbsp. vegan margarine
Karnataka cuisine 1 tbsp. vegetable oil
Malayali cuisine 1 tbsp. yellow curry powder
Tamil and Sri Lankan cuisines 1 onion, finely chopped
Gujarati cuisine
2 cloves of garlic, minced
Pakistani cuisine
1 jalapeno, seeded, minced
Punjabi cuisine
1 cup yellow or green lentils, rinsed
Sindhi cuisine
2‐1/4 cups vegetable or mushroom broth
Pashtun cuisine
Chinese cuisine 1 cup diced tomatoes, canned or fresh
Indonesian cuisine ½ cup coconut milk
Japanese cuisine 2 cups cooked jasmine rice
Malaysian cuisine
Thai cuisine Directions
Caribbean cuisine 1. Place margarine and oil in a large saucepan over
British cuisine medium heat. When butter is melted, add curry
Balti cuisine and onion and cook, stirring often, for 5 minutes.
Add garlic and jalapeno and cook, stirring, for 2
minutes.

Mayra’s Curry Powder #2
2. Add lentils and broth, stirring to combine. Bring
to a boil, reduce heat to medium‐low, cover and
1 oz. cayenne
2 oz. ginger simmer for 15 minutes or until lentils are tender.
8 oz. coriander seeds Stir occasionally to make sure lentils aren’t sticking
8 oz. turmeric to the bottom of the pan.
2 oz. mustard seeds
4 oz. fenugreek seeds 3. Stir in tomatoes and bring to a simmer. After 5
4 oz. cinnamon stick minutes, stir in coconut milk and cook, stirring,
until curry is heated through. Ladle over rice and
Pound, bottle and cork well.
serve warm.
Recipe by Chef Mayra Recipe by Chef Mayra

Till’ 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.


A Curry Primer
By Chef Jason Wyrick
Curry may have its origins in India, but its influence Thai
on the rest of the world’s cuisine is unmistakable.
From Thailand to the UK, curry has become a Thai curries use a lot of fresh ingredients enhanced
welcomed staple food, yet each region has a very with dry spices, everything ground together into a
different take on this style of dish, with India smooth paste which is then lightly fried. The base
obviously having the most variations. I like to think for a Thai curry is usually shallots and garlic with
there’s something for everyone in a curry dish, or fresh chili peppers, galangal (a relative of ginger),
at least there are enough variations of curry that and sometimes lemongrass, lime zest, and kaffir
one can find something to enjoy. Below is a very lime leaves. The spices tend to be aromatic, with
brief and far from exhaustive guide to the major common ingredients being white pepper, cloves,
curry regions of the world with some info to help cinnamon, and coriander. Thai curries should
you identify them and some ingredients to inspire always be a blend of salty, spicy, bitter, sweet, and
you to craft your own. You can also check out the sour and Most Thai curries are based with water or
recipe section of the magazine to get some hard coconut milk. To make a great Thai curry, start
and fast curry blends. with plenty of shallots and garlic, throw in a hot
chili pepper, a one inch piece of galangal, a stalk of
Indian lemongrass, two or three kaffir lime leaves, a dash
of cumin, white pepper, and coriander seed, a
While Indian curries have the most variation, they touch of salt, and a little sugar with enough
tend to be spicy and make heavy use of dried, coconut milk to blend the ingredients into a paste.
toasted spices with high proportions of cumin Lightly fry the paste for about three minutes, stir in
seeds, coriander seeds, turmeric, and ginger. a can of coconut milk, simmer this for about ten
Typically, the spices are dry‐toasted individually, minutes, and add steamed or simmered veggies of
with the hardest spices being toasted the longest, your choice. This should always be served with
or they are fried whole for several minutes. The rice. See our Thai recipes on pages 70 ‐101 and
more aromatic curries use cloves, fennel, and 20‐22.
pepper. The base for these curries is usually
tomato, cream, yogurt, or coconut based. I could Indonesian
write several pages on Indian curries, but these will
be explored in more depth in the coming Indian Indonesian curries are similar to Thai curries, but
issue of The Vegan Culinary Experience. For now, they tend to be a bit sweeter and feature more
check out our red and yellow curry powders on fruits, such as jackfruit, and tamarind paste.
pages 47 and 51. Indonesian curries are frequently curry reductions
instead of sauces and feature a lot of tempeh and
meat, which is easily replaced with seitan. The
most famous curry from Indonesia is the Rendang
curry, a sweet tamarind reduction filled with lots of spices. They tend to feature hot peppers, lots of
fresh, pungent ingredients and garnished with allspice, and fresh herbs like thyme (particularly in
shredded coconut. To make a great Indonesian Jamaican curries) based in coconut milk. These
curry, use the same ingredients for the Thai curry curries are strongly aromatic, spicy, and sweet. To
paste and add tamarind and a touch of turmeric. make a great Caribbean curry, start with a couple
Fry it like a Thai curry paste and then add half a can tablespoons of yellow curry powder and add a
of coconut milk. Allow this to reduce and serve it couple pinches of allspice, a couple pinches of
with eggplant, jackfruit, or seitan. Look for the cinnamon, and lots of fresh thyme with fresh
Rendang curry recipe on page 82. ginger, a hot pepper, and garlic. This should all be
fried for about a minute and then coconut milk
Chinese should be stirred into it. Allow the sauce to simmer
for at least fifteen minutes. See the Jamaican curry
Chinese curries are an interesting blend of Indian recipe on page 123.
masalas (spice mixes), usually red curry powder,
with Cantonese‐style noodles, veggies (think green Japanese
peppers, broccoli, bean sprouts, etc.), and meat,
which again, should be replaced with seitan or Japanese curries are often thicker than most other
tofu. The sauces tend to be a bit sweet, spicy, and curries because they use a roux (a mixture of flour
are not quite as developed as Indian curries. As and oil that is fried) mixed with curry powder to
with Indonesian cuisine, they are just as likely to be thicken the curry sauces. These mixes are often
reductions or coatings on the main ingredients purchased already packaged, but you can make
instead of soupy like a Thai curry. If they are your own by adding about one tablespoon of curry
soupy, however, they are usually water‐based powder to one tablespoon each of oil and flour.
curries instead of coconut milk‐based curries. The basic veggies are onion, carrot, and potato,
Chinese curries are sometimes thickened with which can be served over rice, as a filling for bread,
cornstarch like other Chinese sauces. To make a or served over noodles. Fruit such as raisins and
good Chinese curry, lightly toast red curry powder apples are often used with Japanese curries. Check
on a medium heat for about a minute, then slowly out the kare‐pan recipe on page 101 for an
stir in water until you have a thin broth. Add a example of a Japanese curry.
touch of sesame oil and braise your veggies, tofu,
or seitan in the water for about ten minutes. A Pakistani
small amount, usually a teaspoon or so, of
cornstarch can be used to thicken the broth and Pakistani curries tend to be hot and thick with lots
then it should be garnished with fresh cilantro. See of dried spices. They also tend to be oily and are
the Cantonese water curry recipe on page 110. either tomato based, cream, yoghurt, or butter
based (particularly Punjabi curries), or the spice
Caribbean mix (masala) is simply fried with the main
ingredients and no sauce is added. They are
Caribbean curries combine tropical fruits and obviously heavily influenced by Indian curries, but
veggies (think plantains, peppers, pineapple, etc.) have a distinct Middle Eastern quality to them.
with either yellow curry powder or a mix of cumin, Biryani is an excellent example of a Pakistani curry.
coriander, and turmeric with plenty of indigenous See the biryani recipe on page 139.

East African
The Author
East African curries tend to be hot in either thick
coconut or tomato sauces with starchy ingredients Chef Jason Wyrick is
an award winning
like plantains, yams, sweet potatoes, carrots, and
vegan chef and the
cabbage. The spices are generally fried along with
owner of Arizona's
the main ingredients and then the sauce is added only vegan catering
to the pan. They often feature ingredients not company, Devil Spice.
typically found in other curries, such as lemon juice Serving the state
and dark leafy greens like kale and collard greens. since 2004 as both a
Want to create your own African curry? Fry some caterer and a prolific vegan culinary instructor, Chef
plantains with cumin, coriander seeds, hot dried Jason has garnered local and national attention. He was
pepper, fresh ginger, and garlic, then add a cup of chosen as vegcooking.com's October, 2005 Chef of the
crushed tomatoes, a cup of coconut milk, sliced Month and has been featured in the Arizona Republic
collard greens, and a few diced apricots, and allow and on ABC's local morning show, Sonoran Living Live.
Formerly a diabetic, Chef Jason approaches vegan
everything to simmer until the collard greens are
cuisine from both a health and ethical standpoint with
soft. See the Mozambique‐style curry on page 115
an eye for taste and simplicity.
or check out the September 2008 African issue of

The Vegan Culinary Experience for plenty of African
curry ideas.


Exotic Spice Gardens
By Liz Lonetti
We all know how section of the Asian Market all the time. Thai Basil
fantastic fresh basil, is a particularly easy plant to grow from the
oregano, cilantro or cuttings (it is like mint or tomatoes that way). I
thyme is and can always seem to have a few sprigs on my kitchen
appreciate keeping window developing roots at all times of the year.
a place for it in our They make great gifts to people when I pot them
gardens or window after establishing enough roots to transplant and
boxes, but what are very happy in our outdoor gardens or in pots.
about the lesser
known but equally
essential plants for
creating out of this
world (or
continent) flavors in
Thai, Indian and
other region's
cooking traditions?
Thai Basil Rooting in Window
Lemongrass, Curry
Leaves, Kaffir Lime, Thai Basil and others are all
easily grown plants. If you're interested in getting
the freshest flavors for your culinary experiments, Fresh Ginger Root Sprouting in the Natural Life
Sprouter
definitely consider adding a few of these 'exotics' to
your garden, patio or greenhouse.
It is fun to grow ginger and galangal from the
Lemongrass is a relative newcomer to my garden. I market as well. Clearly these would have to be an
have been shocked at how fast and abundant it indoor plant everywhere but the most frost free
grows here in Phoenix. In at least a zone 9 zones (think Florida or Hawaii), but they can do well
(southern climates) it will be a perennial plant and in pots indoors and could be moved seasonally to
easily grown in sunny locations. I was lucky enough keep them from feeling the least bit chilly! Ginger
to find a plant to transplant from a local grower, is happy when temperatures do not dip below 60
but you could start one from the cuttings at your degrees (yes 60! – and will die off below 40
local Asian grocer. Look for stalks that are not dried degrees). Some other plants that are commonly
out and still have as much of the root base as grown from rhizomes (root cuttings) include
possible attached (if you can find a few actual roots turmeric, hops (yes, that's for making beer),
intact‐ even better!) Trim back the leaf portion so bananas, asparagus and some kinds of bamboo.
the whole thing is about 8” long and keep in a Look for healthy, plump root cuttings at the market,
water glass by a sunny window. Roots should or order from an online source for your best chance
appear in 2‐3 weeks if the stalks had enough of the of success. I've managed to grow plants from
base or 'crown' attached. about 1/3 of the roots from the Market, so keep
trying even if it doesn't work out the first time.
I start plants from cuttings from the fresh produce These tropical plants love heat, rich well draining

soils and lots of water. The Author
As a professional urban designer,
Some of my favorite plants in the garden include Liz Lonetti is passionate about
the Curry Leaf, Kaffir Lime, Bay Leaf and Allspice building community, both
trees. The curry, lime and bay are all grown for physically and socially. She
their aromatic and flavorful leaves in cooking and graduated from the U of MN with
nothing compares to grabbing fresh leaves from the a BA in Architecture in 1998. She
garden to add to depth of flavor to your favorite also serves as the Executive
recipes. My plants were from local nurseries Director for the Phoenix
(Bakers, Tropical Mango and Dos Arbolitos – love Permaculture Guild, a non‐profit
those guys!) and have been growing happily in pots organization whose mission is to inspire sustainable
for the last couple years. I can easily move them to living through education, community building and
more sheltered areas when I need to because of creative cooperation
heat or frost. (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/Liz

Resources
www.urbanfarm.org
www.phoenixpermaculture.org
Curry Leaf Tree and Kaffir Lime in the Potted Herb
Garden

My favorite thing about these plants is that they
are as fun to grow as they are to cook with! Don't
be discouraged if your first attempts don't yield
quick results, keep experimenting to find out what
works for your area and tastes.

Are Your Workouts Working?
by Barry Lovelace
I have a sad statistic for you. Unfortunately, the see results, you have to know how much
majority of people who start an exercise program you eat. It is easy to be less than honest
quit within six months. I find this to be so sad. since we are the only ones who know how
When someone decides to start an exercise much we eat. However, avoiding this crucial
program they tend to be full of excitement and step will keep you from reaching your goals.
anticipation. Sadly, when they end up quitting all
that excitement is usually replaced by a feeling of 3) Setting unrealistic goals. This is one that I
hopelessness and failure. see all the time. People will come in to my
gym and say that they need to lose 20
When asked why, one of the top reasons was this: pounds for a wedding that is three weeks
Not seeing the desired results. away. Or someone will have a goal of
looking like a fitness model. When it comes
Most people make the same exercise mistakes, to goal setting it is important to be realistic
then get frustrated and quit. Let’s tackle the most with the time frame as well as the end
common mistakes so that we can avoid them in the result. If you set your goal to lose 20
future. pounds in three weeks (which is an
unrealistic goal) than you won’t be happy
Here is a list of the four most common workout when you lose 10 pounds in three weeks. If
mistakes: you lose 10 pounds in three weeks you
should be happy! So this is an example of
1) Focusing on quantity instead of quality. setting the goal too high, it leads to
This is a big one. If you look around the gym disappointment and then quitting
you will see many people who are just altogether.
wandering around and through their
workout. The treadmills are full of people 4) Worrying too much about what you weigh.
who are reading or watching television and Don’t you love the feeling of putting on a
not working out as hard as they could be if pair of pants and having them fit loose
they focused. The weight rooms are full of when they used to be tight? This is progress
people talking for minutes on end between and it is real progress. Weighing yourself
sets and taking breaks. For a workout to can be a bit of a trap. The body has lots of
really work, it requires focus. That time natural fluctuations that affect how much
must be dedicated to work and effort, we weigh. Also, muscle weighs much more
anything less and you are cheating yourself. than fat yet takes up less room.
Think about it this way, if you are going to
spend the time, make it worth it. The best So if you build muscle and lose fat at the same time
thing about increasing the quality of your you will not necessarily see a big change in weight
workout is that the quantity will actually go but you will see the change in how you look and
down. You will accomplish more in less how your clothes fit. This is where your focus
time! should be.

2) Not keeping track of food intake. Too many Have you ever made any of the above mistakes?
people fool themselves when it comes to Trust me, you are not alone. Don’t give up. Now
how much they eat. If you really want to that you are aware of them you can be prepared.

This way, you will not make the same mistakes
again. Stay on track, be patient and enjoy the
process of getting fit and healthy. You can do it!

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

An
n Inte
erview
w with
h Isa Chan
C ndra
Mosskowiitz of Postt Punk Kittchen
n!

Whaat led you to o become ve egan and wh hat led you increedibly inacceessible if you

u don't havee money so II
to be ecome a veggan chef? neveer thought I would be ab ble to cook
proffessionally.
I alw
ways loved an nimals and sso when I fou und out
abou ut vegetarian nism and subsequently vveganism it Postt Punk Kitch hen rocks! Pllease tell ou
ur readers a
wasn n't a difficultt decision to
o make. Givinng up meat bit aabout it and what it wass like in the beginning.
was no problem, Dairy was aa little bit to ougher. But
as thhe saying goees, there's a little bit of vveal in The story is in thhe beginningg of Vegan w with a
everry glass of milk. Part of b becoming a vvegan chef Vengeance but I shall tell it again. Like I said, I had aa
was just cookingg a lot. I wan nted to eat th
hings that deceent office job, so was ab ble to have time to workk
weree delicious and satisfyingg. I started ccooking on oother things.. I was workiing as a cheff in a cafe on
n
becaause at the time there w weren't manyy vegan the side and just found mysself doing a ccooking
restaaurants, and d I didn't havve money to eat out all show w in my head. I was also o obsessed wwith the
the ttime anywayy. I loved exp perimentingg and Food d Network aat the time. SSo I got some friends
cookking for my ffriends and ffamily. togeether to put together a sshow. It just kind of tookk
off ffrom there!
Whaat was your career beforehand?
Do yyou have an ny more vide eos planned or are you
I wouldn't say I eever had a caareer. I was a waitress conccentrating o on writing?
for aa long time, w which was a great positiion to be in
to leearn about fo ood. Then du uring the do
ot com I havve web videos planned b but other things keep
boom m I was lucky enough to o pick up a co
ouple of gettting in the way. I am definitely conceentrated on
skillss that let mee ride that wave. That waas awesomee writting but I also
o want to geet back in fro
ont of the
becaause once I w wasn't living on minimum m wage, I cammera.
was able to get m more time to o really work on my
cookking. Howw has your o online presen nce affectedd your
worrk?
Did yyou always know you w wanted to do o this or did
it come as a surp prise? I don't think I would have go otten anywh here withoutt
my w website and blog. Makin ng the video
os accessible
I did always wan nt to do something involving food. to people outsid de of Brooklyyn was hugee. And then
Wheen I was a teenager I would dream about havingg beinng able to intteract with mmy audiencee, forget
a caffe. The vegan cooking scchools that eexist are so about it! That iss the most am mazing part.. The Post

Punk Kitchen is all about community now, people aren't going to be inspired to drag it out. Of course
having potlucks, meet‐ups, organizing activist a smaller kitchen will have more limitations, but
things...it's amazing. So many of my vegan friends don't be afraid to hang pots and pans on the walls,
are people I met online. It's great going to different or to just remove doors from your cabinets if that
cities and having this tight knit group of friends helps make things more accessible.
automatically.
What is your most amusing kitchen accident?
Obviously, Vegan with a Vengeance,
Veganomicon, and Vegan Cupcakes Take over the I guess those involving my cats covered in some
World have been quite successful! What is your kind of batter or other. Or that time I accidently
next book going to cover and do you have any chopped my nose off with the food processor
tidbits you can share with us? blade. Just kidding.

My next book is a solo effort How do you think people should reach out to
all about my favorite meal of non‐vegetarians?
the week...brunch! It's got
everything you would expect; With nun‐chucks! Just kidding again. I don't
omelets, scrambles, French know, it depends on the situation. Reaching
toast, pancakes, waffles, out with a cupcake can be pretty effective.
muffins, plus a few twists like Remembering that we weren't always
a breakfast risotto. It was so vegetarians helps. How did you want to be
much fun to write and I hope, spoken to? For the most part, finger wagging
hope, hope that it's just as and chastising doesn't work, but honestly, in
fun for people to use. awhile it does! Just use common sense. And
make great food.
What do you find yourself
cooking most often at home? What advice can you give aspiring vegan
authors/chefs?
God, that's a really tough one. I do lots of beans,
greens and grains. Lots of garlic, olive oil. It just My advice is always the same, just keep cooking.
depends what's in season. During the winter I make Earn your stripes. Learn the basics and do whatever
lots of stews using beans and root veggies. During it is you need to do to keep yourself inspired; read
the summer, lots of grain based salads. Simple food magazines, visit farmer's markets, eat at
things that I can just throw together that will be restaurants, have potlucks. Surround yourself with
easy, yummy and satisfying. food.

Do you have any advice on kitchen management? What’s on the
horizon for you,
I am notoriously disorganized, However I started aside from your
organizing to work with the way I cook. So I have a new book?
baking cupboard with all my baking spices, chips,
measuring stuff, etc. Then I have a separate Oi vey. So much.
cooking cupboard. I keep all the tools I need within I'm also finishing
arms’ reach in a cannister right by the stove...so my up a cookie
spaghetti spoon, tongs, spatulas are always within book with my
arm's reach. I guess my advice is, as much as you cooking partner,
can, make it easy for you to get to the things you Terry. I'm
need. If your baking sheets are stuffed underneath redoing my website. I'm traveling a lot this
bags of cat litter in a cabinet below the sink, you summer, visiting some farm sanctuaries and food
fests. I'm working on my garden and trying to
become a real gardener, growing my own veggies
and what not.

Thanks Isa!

You can reach Isa at postpunkkitchen@gmail.com.


An Interview with Author Erik Marcus
of Vegan.com
Most of us didn’t start out vegetarian, let alone It's definitely taken me in unexpected directions,
vegan. What led you to that decision? given that blogging didn't even exist for the first
few years I published the site. I now spend several
I ate meat until my first year of college, when I hours each day blogging.
encountered some slaughterhouse footage. A few
months later I picked up a "Boston" album that I was also the first person to do a podcast related
mentioned that the people associated with the to food, in fact my original Erik's Diner podcast was
band were vegetarians, so I sent away for some one of the first hundred podcasts available. I still
information. Within a few months I switched to a do occasional Vegan.com podcasts, but I've
vegetarian diet. And, over the next couple of switched mainly to interviews, and I've changed
years, I started to discover that eggs and dairy the podcast's name to VegTalk.
products are every bit as objectionable as meat, so
I became vegan. Your first book, Vegan ‐ The New Ethics of Eating,
was a huge hit and helped introduce a lot of
When did you decide to get active and start people to the ethical issues behind their food
educating others? choices. Have you found your own book
influencing your later work?
In the late 1980s and early 1990s there was a
paucity of persuasive and reliable vegan advocacy It did me a lot of good to let five years go by before
information. Since my background is in writing it starting a follow‐up to Vegan: The New Ethics of
was only natural for me to decide to contribute to Eating. By the time I started Meat Market, I had
the literature. thought through the huge amount of research I
had done for my first book and arrived at a set of
How did vegan.com come about? positions that propelled my advocacy in an exciting
new direction. Additionally, Meat Market was the
I was finishing the writing of my first book, and had most research‐intensive project I've ever tackled.
the chance to take over the responsibility of There's no way I could have attempted writing a
publishing Vegan.com. I jumped at the opportunity book like Meat Market without having written my
and, over time, publishing Vegan.com has first book.
overtaken book writing as the focus of my career.
Please tell us about your newest book, The
How do you use the site to help your advocacy Ultimate Vegan Guide! What kind of response
and has it taken you in any unexpected have you received and have you found the
directions? mainstream media starting to pay attention to it?

My Ultimate Vegan
Guide was a sharp http://www.vegan.com/recipes/vegancom‐top‐10‐
departure from my recipes‐of‐2008/italian‐stuffed‐crepes‐vegancom‐
previous writing. I top‐10‐recipe‐2008
realized that somehow
there still wasn't a super Do you have any advice for new animal
simple and entertaining advocates?
book that teaches
newcomers everything I've actually devoted a couple book chapters to
they could possibly need answering this question in my Ultimate Vegan
to know about becoming Guide. Basically, it comes down to learning the
vegetarian or vegan. So most persuasive rhetoric, and then sharing this
my Guide has a fun, information widely and productively. I'm also a
conversational sort of tone, while simultaneously huge fan of leafletting for Vegan Outreach ‐‐‐ I
covering a significant amount of territory in very think that may well be the single most effective
few pages. It's off to a strong start, and I expect it sort of advocacy.
to become my most popular book.
What is on the horizon for you? What new project
Having been vegan for so long, what changes have are you working on?
you seen in society regarding vegan issues?
Nearly all of my time is going into improving
Well, for one, the food no longer sucks. Back in the Vegan.com. Apart from my daily blogging and
1980s, many veggie cookbooks and convenience regular podcasts, I expect to be rolling out some
foods were simply dreadful. But now, there's too great new features in the near future. I hope some
much competition in the marketplace for inferior of your readers will take a moment to subscribe
vegan products to survive. On top of that, nearly Vegan.com's RSS feed or email list.
everyone can now correctly pronounce vegan, and
many people even know exactly what it means! Thanks Erik!

Do you prefer to eat out or cook at home? Erik Marcus is the publisher of www.Vegan.com,
and the author of the just‐published The Ultimate
I love to do both. I talk about simple "core foods" Vegan Guide. He is also the author of Meat
in my Ultimate Vegan Guide, and that accounts for Market: Animals, Ethics, & Money, and Vegan: The
most of what I make at home: smoothies, New Ethics of Eating. He blogs daily and podcasts
sandwiches, salads, stir‐fries, and grilled veggies. occasionally at Vegan.com, and is a graduate of
When I go out, I like to eat stuff that's a little Columbia University and UC Santa Cruz.
fancier and more sophisticated. There's a Sri
Lankan place in Santa Cruz called Malabar Cafe that
I try to eat at every week. My favorite cuisines are
Sri Lankan, Middle Eastern, Ethiopian, and
Mexican.

What do you like to cook when you do cook?

I rarely have time to cook anything fancy, but the
one meal my mother always makes for special
family get‐togethers is Bryanna Clark Grogan's
Italian Stuffed Crepes.

Featured Artist:
Alex Arndt

Please tell us a bit about your background.
- Endless Beginnings by Alex Arndt
I grew up in Virginia, 12 miles south of DC in
Visit Alex at www.myspace.com/alexarndt
Springfield. I lived there until going off to college
at Virginia Tech for 4 years. Shortly after Click on a note to listen to Alex’ song
graduating with an Environmental Science degree I
longed for a change. I packed the car and drove to
San Diego, California. I lived there for 4.5 years and Did you ever go through any training or are you
now in Los Angeles for 2.5 years. I'm loving life. completely self‐taught?

Have you always been interested in music or was It was not actually until my second year of college
it something you came to when you were older? that my sister asked me if I wanted to take her
guitar to school (‘cause she didn't play it), that I
I've always really had a special connection with really started becoming a musician. Although I
musical vibrations. I was songwriting at five years have been in chorus classes since elementary
old I think, although the songs were quite school, I didn't begin singing with all my heart until
rudimentary. I used to record sounds and singing writing my own songs on a guitar.
onto a tape recorder and then play it and record
more sounds onto a different tape recorder. I kept I took a couple lessons from a guitar teacher in my
going back and forth until I had a static‐filled mess. college town, but other than that I just studied
I'd often try to recruit friends to spend the night using the internet and playing cover songs.
and record with me; it was so much fun!
How would you describe your musical style and
I used to pretend I was the rock artist on the radio what artists influenced you? Have you found
singing. I also remember putting on shows for artists that you’ve influenced?
family and friends in my parents' backyard shed.
Only three feet tall, I'd have someone pull open the My music is a stylistic mesh. Sweet AND spicy rock
shed door with me inside pretending to play a beat with a conscious message. Kinda like... Anthony
up old guitar without any strings. I was so thrilled Kiedis and John Lennon meet for tea, meanwhile
about the performance aspect of music. Scott Weiland and Bradley Nowell rush the
bathroom!


Lots of artists have influenced me, but to name a What led you to become vegan and how has that
few: The Beatles, Pink Floyd, Led Zeppelin, Stone affected your artistry?
Temple Pilots, Sublime, Radiohead, Coldplay, Red
Hot Chilli Peppers, NIN.... I was in love with a girl, Jillian Lotz, who is vegan.
We dated for a few years and she helped me to
Now what I'm doing is combining the rock'n'roll realize true compassion, without pushing me. I
with elements of electronica... it's what I call, "Rave really got the hint after watching a slaughterhouse
Rock". I have been going to raves since the 7th video on peta.org. After sobbing profusely, I
grade. Now, I want to give the people the best of decided my innocence was to begin that day... 4.5
both words. I also incorporate reggae, soul, years ago! It was the simplest, yet most profound
hiphop, blues, hard rock, soft rock, alternative, folk choice I ever made.
rock, classical, and jazz into my songs.
"My Innocence Begins Today" was inspired by this
It's a great feeling when other artists who I respect experience. Kay and I wanted to create a song that
say I've influenced them in their music. That's spoke about my personal experience, instead of
starting to happen more these days. sorta preaching to people.

You use your music to inspire hope and bring Becoming vegan has brought me to a place of
attention to social issues, including the way ultimate peace, love, and integrity. I feel like I'm
animals are treated. Was this always a part of more of sincere artist than I could have ever hoped
your repertoire or did social consciousness enter to be.... and this is just the beginning!
your music down the line?
You recently shot a music video and used your
This is a good question (actually they are all nice music to be an advocate for farm animals. What
questions!). I've always wanted to write about was that process like and what brought you to
social issues, and used to try to, but until the that decision?
beginning of 2008 I don't think I was really writing
about anything that important! Relationship issues Jason Wyrick, you recently catered that music
and heartache are important in ways, but I don't video and did an amazing job!!!!!!!! I cannot begin
seem to write too many of those types of songs to thank you enough. What a blessing to have you
now. cooking vegan food for all of the cast and crew! I
think you made a big impact on everyone's
A lot of my success in songwriting this past year can thoughts of vegan food!
be attributed to my lyric writing partner, Kay Glynn
who is a brilliant and sensitive writer. And a man Wow, that video was so much fun to shoot. I
by the name of Punya actually came up with the wanted to shoot a video for that song because the
title to the song "My Innocence Begins Today". message really needs to get out to the masses.
Punya has inspired Kay and me to write songs YouTube is a great way of spreading love and
about many social issues, including ending world positivity and I wanted to present the idea in a
hunger, and creating peace, and compassion in the video. I told a wonderful person and vegan film
world. producer friend, Germaine de Pibrac James, that I
was trying to make this video and shortly after, she

advertised the idea on a public interview. Later, I veggie sausage, organic greens, tomato, and
was contacted by Jon Bonnell and Kevin Phipps of onions. Impress your friends!!! :)
Infinite Spectrum Productions. I love these guys!
What new projects do you have coming up?
We discussed concepts and then this March, about
35 passionate people worked together to shoot There is a music video in production for the song
some amazing footage. I am indebted to every "Plastic Soup," which speaks of the plastic that's
person on the set and off who contributed to this destroying our ocean. Music videos also in
vision. production: "There Are No Slaughterhouses in the
Spiritual World," "The Inside of a Rainbow,"
How did the crew respond to shooting a vegan "Swallowed In the Pocket,"
music video? and "Alex Arndt and the Sonic Universe" has a
brand new album coming out in late June.
Everyone on the crew had a wonderful heart and
was inspired by doing something meaningful and "Alex Arndt and the Sonic Universe" start touring in
positive. Not everyone was completely familiar June, with one of the shows being Vegan Earth Day
veganism or the compassionate lifestyle, but I think in LA June 21, produced by Bob Linden of Go Vegan
everybody learned a lot and felt moved by the Radio.
experience.
All Vegan Records is my label which I'm writing a
Do you have any favorite bands or music you like business plan now in order to get funding.
to listen to while you eat?
Thanks Alex!
Eating is such a pleasurable thing for me, I don't
usually have music playing. I give thanks to Alex resides with his band, Alex Arndt and the Sonic
universe for providing food for me. I am so Universe, in Los Angeles, CA. You can reach Alex at
appreciative everyday that I have something to www.myspace.com/alexardnt and at 619‐607‐
satisfy my basic needs. Gratitude! 3335.

Do you have a favorite dish that you like to make
for yourself and your friends?

Well, I would actually like to someday start my own
vegan restaurant. I've got so many quick and easy
foods I make. But here's one of my favorites.

Tortilla Wonders:
Sauté some alternative meat sausage in olive oil‐
good choices: Field Roast or Tofurkey
Sauté a corn or flour tortilla in olive oil
Cut up organic tomato and onions
Spread hummus or Vegenaise on hot tortilla with

Resttauran
nt Re
eview: Zen
n Palate
Reviewer: Ja
ason Wyrick

Zenn Palate
http
p://zenpalatte.com/
6633 9th Ave. at 46th St. (oth
her locationss in
NYCC and Prince eton)
Neww York, NY 10036
2122‐582‐1669
Houurs: 11:30amm‐10:30pm Mon‐Sat,
12p
pm‐10pm Su unday

Zen Palate was m my first NYC restaurant eexperience mosst of the nigh ht) to grow aaccustomed! By the end d
and I had no idea what to exxpect. One o of my of th
he night, I foound it moree charming than
frien
nds who wen nt to culinaryy school in M Manhattan
had mentioned tthis place se everal times to me, so
natuurally I had to o try this plaace as soon aas possible, claustrophobic aand that made for a memorable
whicch was the night I landed d. It also helped that dininng event. I sstill would have preferreed more
Zen Palate is onee of NYC’s m most venerab ble spacce and a few w classier touuches to the tables and
vegeetarian restaurants, having been aro ound since walls, but it wass a fun time, nonetheless.
1991 1, so I knew there had to o be someth hing good
abou ut it. Of course, that me eant I had higgh Servvice
expeectations and d that’s alwaays dangerous when
visitiing a new reestaurant. The service was decent, butt nothing speecial.
Unfo ortunately, m my waitress was unable to make a
Atmosphere good d recommen ndation for tthe menu, but was at
least able to kno owledgeablyy answer wh hich items
Cultu ure shock waas my first e experience o of Zen were vegan and d which oness had dairy aand eggs.
Palatte. This resttaurant has tthe advantage of being
on a corner at th he intersection of 9th Avee. and 46th Pressentation
St., sso it wasn’t ttucked into aa wall like m many of the
otheer restaurantts in the areaa, but it wass still much The presentatio on, like the seervice, was ffairly
smalller than I exxpected. Wh hen I walked d into the averrage. Some attention w was paid to it, but not
restaaurant, I wass led to a dark room with tables thatt much for m my dish. My partner’s dish was donee
crowwded together and I won ndered, is this the main a bitt better, with her curry aartfully mouunted on a
dininng room? Th he answer w was yes. Com ming from a lighttly fried breaad basket.
largee, spread out city with lo ots of space between
tablees, large dining rooms, aand bright ligghting, this
was an experien nce that tookk me a few m minutes (ok,

Food The Reviewer

I ordered the mu shu crepes and my dining partner Chef Jason Wyrick is
ordered the taste of curry, a Malaysian‐style dish an award winning
with potatoes, watercress, cauliflower, okra, vegan chef and the
squash, and puffed tofu. Naturally, I was excited to owner of Arizona's
only vegan catering
try her meal and we fully expected to split
company, Devil Spice.
everything, but I definitely ended up on the better
Serving the state
end of the deal. The curry was surprisingly bland since 2004 as both a
and tasted very little like curry. When I order caterer and a prolific vegan culinary instructor, Chef
curry, I’m expecting something full‐bodied, Jason has garnered local and national attention. He was
perfectly blended, and a bit in‐your‐face. This chosen as vegcooking.com's October, 2005 Chef of the
curry is more aptly described as cowering‐in‐the‐ Month and has been featured in the Arizona Republic
corner. Fortunately, the mu shu crepes more than and on ABC's local morning show, Sonoran Living Live.
made up for it. The veggies were not overcooked, Formerly a diabetic, Chef Jason approaches vegan
a problem common with mu shu, allowing their cuisine from both a health and ethical standpoint with
distinct flavors to shine and giving the dish a nice an eye for taste and simplicity.

crunch, and the amount of tangy sauce served with
the crepes was just enough to accent the veggies,
but not overwhelm them. Lucky for me, my
partner was not hungry, so I got the lion’s share of
the mu shu!

Final Thoughts

With so many great vegan and vegetarian places in
NYC, I’m not sure I’ll make the effort to head back
to Zen Palate, but if I’m in the area, I wouldn’t
hesitate to stop in and have a bite to eat.


Product Review: World Foods Southeast Asian
Curries
Reviewer: Chef Jason Wyrick

World Foods, part of Staag,
Ltd.
www.worldfoods.com.my
Prachuab Kirikhan, Thailand

Have you ever been in search of a good Thai curry covers maybe a third of the World Food’s product
sauce or a Southeast Asian stir‐fry sauce? With line…and they’re all vegan. (editor’s note: always
most of the commercial versions containing shrimp check the jar, but every World Food product I’ve
paste and fish sauce, they’re not always easy to seen so far is vegan) Ironically, World Foods is not
find, with the staple vegan versions being the even a vegetarian company, but they fully realize
common Thai red and green curry pastes. that there is a huge market for vegan products and
Sometimes, though, I’m in the mood for a they make them accordingly.
Masaman curry or a galangal coconut sauce and I
simply don’t want to make my own. That’s where So how are they? Good enough that I keep looking
World Foods comes in. for the other World Foods products. I particularly
like the Masaman curry as a seitan or tofu
I first discovered this product reduction and the green curry sauce goes great
line at Cost Plus World Market, with grilled sweet potatoes. I do have to add salt
where I noticed nasi goreng, to these usually, but that’s
an Indonesian fried rice paste. personal preference because I
A new ingredient I hadn’t seen like salty food. If you are not a
before? Should I try it? Of vegetarian and are used to
course I should! First, I had to Thai curry sauces with shrimp
make sure it was vegan and paste and fish sauce, you may
that’s where my next nice surprise came, because also find you need to add a bit
the back of the jar clearly said, “SUITABLE FOR: of salt to the Thai sauces. On
Vegetarians, Vegans, and Celiacs.” It also said non‐ the other end of the spectrum,
GMO! Soon after, I came across the green curry the nasi goreng paste is very salty, but that’s
sauce, the Masaman curry sauce, the Thai coconut expected. Each of the sauces I’ve tried has been
galangal sauce, the Thai galangal lemongrass stir‐ well‐balanced, smooth, and incredibly tasty.
fry sauce, the Thai red curry sauce, red curry paste, They’re also easy to modify, so like I said, if you like
and a Rendang curry sauce. If that sounds like a salty, you can add some salt. If you like spicy, you
lot, it is, and it is by no means exhaustive. This can easily add a couple chili peppers. They make

great sauces, even better reductions, and are The Reviewer
perfect for a five minute Southeast Asian meal. At
less than $5 a jar, these are also a great purchase Chef Jason Wyrick is
and you can get at least two meals out of each one! an award winning
Good quality vegan Southeast Asian products have vegan chef and the
long been missing from store shelves, so this is a owner of Arizona's
only vegan catering
welcome addition to my local market’s repertoire.
company, Devil Spice.
If you have a chance to try any of the World Food
Serving the state
products, take it. You won’t be disappointed. 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.


Book Review: Horizons, New

Vegan Cuisine Authors: Rich Landau & Kate
Jacoby
Authors: Rich Landau and

Publisher: Horizons
Copyright: 2007
ISBN: 9180615161266
Kate Jacoby Price: $21.95

Reviewer: Jason Wyrick

I first interviewed chefs Rich Landau and Kate picture. You can learn a thing or two about
Jacoby a few months ago and while I learned a presentation from scanning the various recipes,
good deal about their history and personalities, you giving you an idea of how the finished dish should
never really know a chef until you’ve seen their look, what size each ingredient should be, and
cuisine. Let me say, this is a couple you will want most importantly, you’ll be inspired to make the
to get to know! Imagine flying through the dish!
Caribbean, island hopping and trying out the local
cuisine, while watching lush red sunsets over crisp Speaking of the dishes in the book, I have to
blue waves. Ok, you don’t get to do that just by mention a few of my favorites and yes, these were
reading a cookbook, but you do get to read about hard decisions to make! I particularly enjoyed the
the fruits of those travels and I couldn’t help but Hearts of Palm Moqueca, which happens to be the
feel some of the inspiration that these two felt recipe featured on the cover of the book. It’s a
from these locales transferred over to myself. If great mix of coconut milk, peppers, tomatoes,
you can’t tell yet, I was captivated by this hearts of palm, and an intoxicating mix of spices.
cookbook. The Spicy Jamaican Curry Seitan Stew was hot,
aromatic, and full of depth while the Spanish
I’ll start off with the layout. The ingredients are all Tomato‐Artichoke Soup with Peas was an easy
listed in sidebars with the instructions taking up recipe to love. I can’t wait to try the Caramelized
the bulk of the page. It took me a couple reads to Cauliflower in Spanish Green Garlic Sauce, which
get used to it, but I like the separate layout as it is sounds good, but when you see the picture, you’ll
easier on the eyes in the kitchen. Each ingredient realize it doesn’t just sound good, it looks amazing.
section is also broken down into different On my plate, as well, is the Pan‐seared Tofu with
categories, so you may find a list for the main part Tortilla Crust and Tomato‐tortilla Sauce. While I’m
of the meal and then another list for the sauce. not the biggest fan of tofu, this recipe simply looks
The layout of the colors is pleasant, if rather fun to make.
uniform, and nearly every recipe has a beautiful

There is also a section of baking and desserts at the The Reviewer
end of the book and while it’s not extensive, the
recipes not only look delicious, they look like Chef Jason Wyrick is
recipes even beginning dessert makers and bakers an award winning
can perform at home. When it cools down, I’m vegan chef and the
definitely going to try my hand at the pistachio owner of Arizona's
biscotti. only vegan catering
company, Devil
Finally, there first part of the book is a mini‐primer Spice. Serving the
on various aspects of vegan cuisine, from how to state since 2004 as both a caterer and a prolific
work with tofu, seitan, and tempeh, to kitchen vegan culinary instructor, Chef Jason has garnered
equipment, to spices, stocks, wines, vinegars, and local and national attention. He was chosen as
other common ingredients. Again, it’s a great vegcooking.com's October, 2005 Chef of the Month
educational book as well as an inspirational and has been featured in the Arizona Republic and
cookbook and well worth the purchase. Chef on ABC's local morning show, Sonoran Living Live.
Landau peppers this book with his experience with Formerly a diabetic, Chef Jason approaches vegan
travel and food, his recipes show it, and I couldn’t cuisine from both a health and ethical standpoint
resist being taken along that journey with him. with an eye for taste and simplicity.


Recipe Index

Click on any of the recipes in the index to take you to the relevant recipe. Some recipes will
have large white sections after the instructional portion of them. This is so you need only print
out the ingredient and instructional sections for ease of kitchen use.

Recipe Page Recipe Page

Curry Powders & Pastes Miscellaneous
Yellow Curry Powder 47 Currywurst
Red Curry Powder 51 Biryani 135
Berbere 54 Tortilla Wonders 139
Green Curry Paste 58 39
Red Curry Paste 62 Curry Inspirations
Mayra’s Curry Powder #1 22 Red Curry Tamales
Mayra’s Curry Powder #2 23 Polenta with Curried Eggplant 143
Curried Melon Balls 148
Southeast Asian Squash stuffed with Curried 152
Curried Apples & Onions 66 Plantains 155
Curried Seitan 70 Spring Rolls with Red Curry Sauce 159
Masaman Curry 74 Curried Red Bean Veggie Burger 164
Panang Curried Eggplant 79 Curried Cashew Wraps 168
Rendang Eggplant 83 Berbere Black Bean Chili 172
Green Curry Sweet Potatoes 88 Curry Split Pea Soup 176
Red Curry with Potatoes 93 Curried Chickpea and Spinach Stew 180
Banana Curry 97 Curry Peanut Soup 184
Tom Kha 101 Spiced Ruby Red Rice & French 15
Lentils
East Asian Mayra’s Curried Lentils 23
Kare‐pan 102 Red Curry Soup with Japanese 20
Japanese Curry Rice 107 Vegetables and Fried Tempeh Strips
Cantonese Water Curry 111 Massamam Curry with Japanese 21
Vegetables
African
Mozambique Curry 115 Desserts
Bobotie 119 Berbere Chocolate Peanut 188
Butter Balls
Caribbean Coconut Lime Tart 192
Jamaican Curry 124
Curry Baked Tofu Cutlets 129
Trini‐style Curried Potatoes 132


Yellow Curry Powder
Type: Spice Mix Serves: 1

Time to Prepare: 10 minutes
Ingredients
2 tbsp. of coriander seeds
1 tsp. of cumin seeds
½ tsp. of fenugreek seeds
½ tsp. of fennel seeds
½ tsp. of yellow mustard seeds
1 tsp. of white peppercorns
3 whole cloves
1 tbsp. of turmeric
1 tsp. of red chili powder or crushed red pepper
Instructions
Over a medium heat in a dry sauté pan, toast all of the spices except for the turmeric and chili
powder for about 10 minutes.
Allow them to cool.
Blend them together until they are a powder.
Mix in the chili powder and turmeric.
The Vegan Culinary Experience – Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Kitchen Equipment
Small Saute Pan

Wooden Spoon
Measuring Spoon
Small Blender or Mortar and Pestle
Small Mixing Bowl
Presentation
Not applicable.
Time Management
Because all of these ingredients are toasted together, the powder can be used immediately. If you
do that, add in the chili powder and turmeric at the end of the toasting and then add to the same
pan the ingredients with which you will cook the curry. This powder will keep for a week.
Complementary Food and Drinks
Yellow curry is not incredibly spicy (compared to many other curries), so consider serving it with
tofu. The yellow curry will easily suffuse the tofu and give it an incredible flavor. It is best when
used with coconut milk.
Where to Shop
All of these ingredients should be readily available at your local market. However, it can be
expensive purchasing jars of each of these spices, so I suggest going to a store like Wild Oats that


has a bulk spice section. The best stores I’ve found for that are Wild Oats, Sprouts, and
Central Market in addition to specialty spice stores.
How It Works
Turmeric powder and chili powder are often already toasted or roasted, so there is no need to
toast those with the other ingredients. Toasting the other spices allows them to be more easily
ground as well as brings forth their aromas more heavily.
Chef’s Notes
Yellow curry is the mildest curry powder (unless you use a particularly spicy chili powder), so it is
the best type of curry to serve to those with more mild palates.
Nutritional Facts (individual servings in parentheses, does not include any options)
Calories 82.3
Calories from Fat 26.0
Fat 2.9g
Total Carbohydrates 11.1g
Dietary Fiber 5.3g
Sugars 0g
Protein 3.0g
Salt 9.9mg
Vitamin A 1%
Vitamin B6 6%
Vitamin C 9%
Calcium 12%
Iron 22%
Thiamin 3%
Riboflavin 1%
Niacin 2%
Folate 0%
Phosphorous 8%


Potassium 6%
Zinc 6%
Magnesium 13%
Copper 8%
Interesting Facts
Turmeric is related to ginger.

Turmeric is sometimes used as an antiseptic for cuts and burns.


Red Curry Powder

Ingredients
2 tbsp. of cumin seeds
¼ tsp. of fenugreek seeds
¼ cup of coriander seeds
1 ½ tsp. of black mustard seeds
½ tsp. of black peppercorns
10 dried curry leaves
2 dried red chilies
¼ tsp. of turmeric powder
Instructions
Over a medium heat, toast the cumin seeds and fenugreek seeds for 1 minute.
Add the coriander seeds, black mustard seeds, and peppercorns and continue toasting the spices
for 2 more minutes.
Add the curry leaves and continue toasting the spices for another minute.
Add the chilies and turmeric and toast the spices for 30 more seconds.
Remove these from the heat, giving them a minute or two to cool.
Grind them in a spice grinder or mortar and pestle until you have a fine powder.


Kitchen Equipment
Sauté Pan
Stirring Spoon
Measuring Cup
Measuring Spoon
Spice Grinder or Mortar and Pestle
Presentation
Not applicable.
Time Management
If any of your spices start to burn, remove the pan immediately from the heat and quickly scrape the
spices into a bowl.
This is a spicy curry powder, so it goes best with sweet dishes and highly starchy dishes, both of
which cut the heat.
Where to Shop
Check Sprouts, Central Market, Cost Plus World Market, or Penzey’s for all the ingredients
you need for the curry powder.
How It Works
The spices are toasted from hardest to softest except for the chili peppers, which are only toasted
for a brief amount of time so they do not chase you out of the kitchen! Chili peppers will release
capsaicin in the air as they cook over a direct heat, which means they should be treated delicately.


Chef’s Notes
Yes, this is a hot curry powder. Use with care.
Interesting Facts
The British Empire and Dutch East India Trading Company are largely responsible for the
spread of curry throughout the world.


Berbere
Type: Spice Serves: Varies

Ingredients
1 tsp. ginger, ground
½ tsp. coriander, ground
½ tsp. cardamom, ground
½ tsp. fenugreek seeds
½ tsp. nutmeg, grated
¼ tsp. cloves, ground
¼ tsp. allspice
¼ tsp. cinnamon
1 tbsp. crushed red pepper
1/3 cup paprika
1 tsp. freshly ground black pepper
Options: ¼ cup of onion, 1 clove of garlic, 3 tbsp. of oil (use this if you want to make berbere paste)
Instructions
Set up a small pan on a medium heat.
Toast the spices for 1 minute and no more.
Immediately remove from the heat.
Let them cool and store them.
Options: Chop the onion and garlic.
In a separate pan from the spices, sauté the onion until it turns brown.
Add the garlic and sauté for another minute.
Blend up the toasted spices with the onion and garlic.
Place in a container and cover with the olive oil.


Kitchen Equipment
Sauté Pan
Optional: Spice Grinder or Mortar and Pestle if you want to grind your own spices
Optional: Grater if you want to use fresh ginger
Optional: Blender if you make the paste
Presentation
It’s a spice mixture, so there isn’t really any presentation that

goes with it.
Time Management
This is quick to make, so it can be made just before you use it. It also keeps very well, so you can
make a large batch and keep it in your pantry.
Complimentary Food and Drinks
This goes with just about any darkly colored Ethiopian food and it goes really well crusted on
seitan or sautéed onto vegetables like zucchini and potatoes.
Where to Shop
These spices are most easily found at ethnic stores, particularly Indian and Middle Eastern.
They can also be found at African stores, but the other two are a little more common.


How It Works
Berbere is a red spice made up of mostly paprika with some heat and a lot of different aromatics.
The paprika gives it a dark flavor while the crushed red peppers mingle in with that to give it some
heat. The cardamom, cloves, allspice, and nutmeg are the strong aromatics, giving it a hint of
lightness. Because these aromatics are so strong, they are added to the berbere in limited
quantities. Otherwise, they would be the dominating taste in the berbere and overwhelm the food
it was used to spice. The same holds true with the fenugreek, which has a very deep taste to it,
helping to round out the spice mixture The ginger adds a staple Ethiopian flavor to the berbere.
Chef’s Notes
Like curries, berbere mixtures can change from family to family, so it’s not that important to worry
about getting this absolutely precise. Experiment with it and you’ll eventually find a mix that is your
favorite. Berbere can also be used outside of Ethiopian dishes to great effect. It can be used
crusted on seitan, in soups, and even in enchiladas. If you go the optional route and make the
berbere paste, put it in a storage jar and cover it with about ¼ inch of olive oil. Use about twice as
much paste and you would powder and replace the olive oil when you take some of the paste. The
olive oil helps seal in the flavor and freshness of it. It also means you can store it for several weeks.
Nutritional Facts (does not include the options)
Calories 112
Calories from Fat 27
Fat 3g
Potassium
Total Carbohydrates 22g
Dietary Fiber 13g
Sugars 3g
Protein 5g
Salt 11mg
Vitamin A 220%
Vitamin B6 67%


Vitamin C 40%
Calcium 7%
Iron 46%
Thiamin 14%
Riboflavin 34%
Niacin 28%
Folate 8%
Phosphorous 11%
Zinc 9%
Magnesium
Copper
Interesting Facts
Berbere is ubiquitous throughout Ethiopian cuisine.

Berbere mixes spices that originally came from radically different parts of the world, from the New
World to Asia.
It is traditional to eat Ethiopian cuisine with the right hand.


Green Curry Paste

Ingredients
1” piece of galangal, minced
4 medium sized hot green chilies, deseeded and chopped
1 cup of cilantro, stalks included
2 shallots, minced
2” piece of ginger, grated
2 cloves of garlic, smashed
2 stalks of lemongrass, cut into 2” pieces, use top 2/3 of stalk only
Zest of 1 lime
Juice of 1 lime
8 kaffir lime leaves
1 tsp. of black peppercorns
2 tsp. of soy sauce
3 tbsp. of oil
Instructions
Soak the galangal in warm water for 10 minutes.
While it soaks, prepare the other ingredients.
Chop the chilies and cilantro.
Mince the shallots.
Grate the ginger.
Smash the garlic cloves.
Slice the lemongrass and smash it.
Zest the lime and then juice the lime, setting them aside.
Over a medium heat, sauté the coriander seeds, cumin seeds, and peppercorns for 5 minutes.
Remove the galangal from the water and mince it.
Blend all of the ingredients together until you have a rough paste.


Kitchen Equipment
Measuring Cup
Measuring Spoon
Saute Pan
Wooden Spatula
Small Knife
Cutting Board
Small Blender
Small Mixing Bowl
Presentation
Not applicable.
Time Management
Start by soaking the galangal. The galangal is woody and by far the hardest to grind spice in the
whole paste. The longer it soaks, the better. You should even consider soaking it overnight! The
order in which you do everything else isn’t too relevant. To save time, though, get everything out
before hand so you are not searching your cupboards for spices while you make the curry paste.
This curry paste is hot, so serve it with something that will balance out the heat of the dish. Rice is
almost a must with a curry like this, unless you have a strong love of heat. Potatoes are a good
ingredient to include in a curry like this as starchy foods help mitigate heat. Coconut milk, with its
creaminess, also balances out the paste very well and so will a dash of sugar in the finished dish.


This is often done with hot Thai curries. This goes particularly well with a combination of onion
and sweet potatoes (not yams.)
Where to Shop
Galangal is usually only found in Asian markets. If you can’t find it, substitute extra ginger for it.
Kaffir lime leaves are also usually only found in those markets and there is no substitution for them.
If you don’t have access to them, simply omit them. The rest of the ingredients are common.
How It Works
The fresh green chilies give the curry paste an intense heat unlike most other curries. Because
they are fresh, the heat will hit the palate right away, but will not linger as long as with a dried red
pepper. The base for this curry is the ginger, galangal, garlic, and shallots. Those are very
aromatic ingredients that will carry the other spices of the curry. This recipe uses cilantro stems
because the stems carry more flavor than the leaves and since it is ground into a paste, you should
go for the flavor of the stems instead of the non-existent presentation of the leaves.
Chef’s Notes
This curry paste is very different than most other curries because of the fresh green peppers.
That difference is what marks this curry as clearly Southeast Asian and not Indian.
Calories 547.4
Fat 42.2g
Dietary Fiber 5.5g
Sugars 1.0g
Protein 7.0g
Salt 605.6mg


Vitamin A 62%
Vitamin B6 38%
Vitamin C 766%
Calcium 10%
Iron 23%
Thiamin 12%
Riboflavin 12%
Niacin 13%
Folate 19%
Phosphorous 16%
Potassium 29%
Zinc 8%
Magnesium 21%
Copper 24%
Interesting Facts
Lemongrass is a perennial plant.

Lemongrass is popular in both Asian and Caribbean cuisine.


Red Curry Paste

Ingredients
4 red chilies, deseeded and soaked
1 shallot, minced
½” piece of galangal, minced (about 1 tsp.)
2 tsp. of minced lemongrass
1 tsp. of lime zest
1 tsp. of cilantro stems
7 white peppercorns
½ tsp. of coriander seeds
¼ tsp. of cumin seeds
¼ tsp. of salt
Instructions
Before you mince the galangal, soak it in warm water with the chilies for 10 minutes.
While those are soaking, mince the shallot, garlic, and the tip of a stalk of lemongrass.
In a dry sauté pan, toast the cumin seeds, coriander seeds, and pepper corns for about 30
seconds.
Mince the galangal.
Remove the chilies from the water.
Blend everything together or grind it in a mortar and pestle.


Kitchen Equipment
Small Bowl to soak the galangal and chilies

Measuring Spoon
Small Knife
Cutting Board
Small Saute Pan
Wooden Spatula
Small Blender or Mortar and Pestle
Presentation
Not applicable.
Time Management
Because galangal is woody, make sure that soaking it is the first thing you do. This should be
stored in a small glass jar and kept covered. It is best after it has sat for at least an hour and will
keep for two days.
Red curry paste goes exceptionally well with a mix of mild vegetables such as potato, red bell
pepper, onion, and carrot. It can also be mixed with a sweet tomato sauce to make a curried BBQ
sauce.


Where to Shop
Asian markets are generally the only places that carry galangal. If you do not have access to one,
you can substitute 1 tsp. of grated ginger for it. Lemongrass is also available at Asian markets and
most gourmet markets. All of the other ingredients are common enough to be found in the spice
aisle and produce section of your local grocery store.
How It Works
The garlic and shallot provide the base of this curry paste, carrying the small amounts of the other
flavors. The moisture of those two ingredients is also what allows this to become a paste and is
why the peppers need to be soaked. Toasting some of the spices before they become part of the
paste brings out their flavor, but also softens them up enough to be blended.
Chef’s Notes
Although red is often associated with heat, it is not always the case that red means spiciest.
Generally, the peppers and spices in this curry are not nearly as hot as what is found in green curry
paste!
Calories 109.2
Fat 0.4g
Dietary Fiber 2.7g
Sugars 0g
Protein 4.4g
Salt 597.6mg
Vitamin A 394%
Vitamin B6 30%
Vitamin C 732%


Calcium 4%
Iron 14%
Thiamin 9%
Riboflavin 8%
Niacin 9%
Folate 14%
Phosphorous 10%
Potassium 20%
Zinc 6%
Magnesium 12%
Copper 17%
Interesting Facts
Shallots are used extensively not only in European cuisine, but all across Asia as well.
French shallots are called griselles, which means “gray shallot.”


Curried Apples and Onions
Type: Side Dish, Indonesian Serves: 4

Time to Prepare: 30 minutes (includes 20 minutes for cooking rice)
Ingredients
½ of a yellow onion, sliced
2 green apples, cored and sliced
1 tsp. of oil
1 tbsp. of whole wheat pastry flour
¼ tsp. of salt
1 tsp. of yellow curry powder
¼ cup of water
Option: ¼ cup of coconut milk instead of water
2 cups of cooked rice
Instructions
Slice the yellow onion.
Core and thinly slice the apples.
Over a medium heat, sauté the onion in the oil until it is soft.
Add the apples and continue sautéing these ingredients for 2-3 minutes.
Add the flour, salt, and curry powder and sauté this for another minute.
Slowly stir in the water until you have a thick curry sauce coating the apples and onions.
Cook this for another 3-5 minutes.
Remove from the heat and serve over rice.


Low-fat Version
Omit the olive oil and sauté the onion over a medium heat in a dry pan until it is soft. Add the flour,
curry, and salt at this point, then the water, and finally the apples, simmering everything for five
minutes.
Raw Version
Dress the apples in the salt and curry powder and allow them to sit for about 10 minutes.
Combine them with only ¼ of a sliced onion and add in about 3 tbsp. of creamed young coconut
meat.
Kitchen Equipment
Knife
Cutting Board
Sauté Pan
Spatula
Measuring Cup
Measuring Spoon
Presentation
Garnish this with a few raisins, peppers, or other contrasting

colors.
Time Management
If you’re making a large batch of this, the apples will start to brown before they go into the pan. To
keep this from happening, soak the apples in a little bit of water or dress them in lemon juice.


Serve this with a side of green papaya salad.
Where to Shop
Whole wheat pastry flour can be found at Sprouts, Whole Foods, and Central Market while the
rest of the ingredients are fairly common. Approximate cost per serving is $1.00.
How It Works
Both major ingredients, the onion and apples, are sweet, but create an interesting interplay with
tartness and pungency. The flour is used to make a thick curry sauce which will coat the apples
and onions.
Chef’s Notes
This makes a great side as well as a main dish.
Calories 728.3 (182.1)

Calories from Fat 53.6 (13.4)
Fat 6.0g (1.5g)
Total Carbohydrates 157.2g (39.3g)
Dietary Fiber 8.8g (2.2g)
Sugars 30.4g (7.6g)
Protein 11.5g (2.9g)
Salt 587mg (147mg)
Vitamin A 3% (0.8%)
Vitamin B6 21% (5.3%)
Vitamin C 31% (7.8%)
Calcium 5% (1.3%)
Iron 9% (2.3%)


Thiamin 12% (3%)
Riboflavin 10% (2.5%)
Niacin 10% (2.5%)
Folate 5% (1.3%)
Phosphorous 21% (5.3%)
Potassium 15% (3.8%)
Zinc 13% (3.3%)
Magnesium 19% (4.8%)
Copper 13% (3.3%)
Interesting Facts
It’s not surprising that many Southeast Asian curries contain fruit, in particular apples, since
China produces over a third of the world’s apple crop.


Penang Curried Seitan
Type: Main Dish Serves: 4

Ingredients
4 cups of sliced seitan
2 tsp. of peanut oil
1 tbsp. of Penang curry paste
½ cup of mushroom broth
8-10 basil leaves, sliced
Instructions
Slice the seitan into strips.
Bring the oil to a medium heat.
Fry the curry paste in the oil for about 3 minutes.
Slowly stir the mushroom broth into the paste until you have a smooth sauce.
Add the seitan and slowly simmer the seitan in the sauce until it almost completely reduces around
the seitan (about 15 minutes).
Remove from the heat and immediately garnish with the sliced basil.


Low-fat Version
Dry toast the curry paste for five minutes instead of frying it in the oil.
Raw Version
Use ¼ cup of blended young coconut meat with 1 tsp. of nama shoyu, all blended with the curry
paste, to make the sauce. Place dehydrated strips of eggplant in the sauce and allow them to
marinate for at least two hours.
Kitchen Equipment
Pan
Stirring Spoon
Knife
Cutting Board
Measuring Spoon
Measuring Cup
Presentation
The seitan fingers can be propped against each, creating height in

the dish.
Time Management
This keeps very well, so you can make a big batch and store it in the refrigerator for about four
days before it starts to dry out.


Serve this with a glass of very dry red wine.
Where to Shop
Seitan can be purchased at Whole Foods or you can make your own. Alternatively, you can
substitute your favorite mock meat strips for the seitan. You will most likely need to make your own
Penang curry paste as most of the commercial varieties use shrimp paste. Approximate cost per
serving is $1.00.
How It Works
The Penang curry paste is based with peanuts, which go quite well with seitan. The mushroom
broth gives the sauce a very dark flavor and also intensifies the flavor of the curry paste. Because
the taste of this dish is supposed to be very strong, the sauce is reduced around the seitan. Basil
provides the perfect color and fresh taste accent to the finished dish.
Chef’s Notes
Mmm, these are some of my favorite ways to do seitan strips. Sometimes I throw them on the grill
afterwards for just a few minutes to give them a smoky flavor.
Calories 1603.8 (401.0)

Fat 28.2g (7.1g)
Sugars 1.0g (0.3g)
Salt 695mg (174mg)


Vitamin A 62% (15.5%)
Vitamin B6 38% (9.5%)
Vitamin C 66% (16.5%)
Calcium 10% (2.5%)
Iron 183% (45.8%)
Thiamin 12% (3%)
Riboflavin 12% (3%)
Niacin 13% (3.3%)
Folate 19% (4.8%)
Phosphorous 16% (4%)
Zinc 8% (2%)
Copper 24% (6%)
Interesting Facts
Penang is a state in northwestern Malaysia.


Masaman Curry with Potatoes
Type: Main Dish, Thai Serves: 4

Ingredients
The Curry Paste
1 hot red chili
½ tsp. of cumin seeds
1 ½ tsp. of coriander seeds
2 white cardamom pods
3 whole cloves
5 peppercorns
3 cloves of garlic
2 shallots
2” piece of lemongrass, diced
½” piece of galangal, minced
½ tsp. of bergamot orange zest
½ tsp. of minced cilantro stems
2 tbsp. of tamarind sauce
2 tbsp. of sugar
1 tsp. of salt
The Ingredients
2 tsp. of oil
2 cups of coconut milk
5 red potatoes, chopped
6-8 large basil leaves, sliced
Instructions
Blend all of the curry paste ingredients together in a blender until you have a smooth paste, adding
coconut milk as needed.
In a wok over a medium heat, fry the curry paste in the oil for about 3 minutes.
Slowly stir in the coconut milk until you have a smooth paste.
Bring the sauce to a simmer.


While the sauce comes to a simmer, chop the potatoes into bite-size pieces.
Add the potatoes to the wok and simmer them for about 8 minutes, until they are soft.
Slice the basil.
Serve the curry over rice and garnish each serving with sliced fresh basil.


Low-fat Version
Use almond milk instead of coconut milk. Toast the curry paste in a dry pan instead of frying it in
oil.
Raw Version
Use 4 cups of chopped cauliflower instead of potatoes. Use blended young coconut meat for the
coconut milk.
Kitchen Equipment
Blender
Knife
Cutting Board
Measuring Cup
Measuring Spoon
Wok
Stirring Spoon
Presentation
This curry is so beautiful, I usually serve it on a white plate over

rice with no other garnish.
Time Management
The majority of the labor in this recipe comes from making the curry paste. You can save time by
purchasing a packaged curry paste, though watch out for shrimp paste in the ingredients.


Serve this with a mint and sweet pepper salad.
Where to Shop
Head to an Asian market for the galangal and a gourmet store for the bergamot orange. The
other ingredients are readily available, though I prefer to purchase my spices from the bulk jars at
Sprouts. Approximate cost per serving is $1.25.
How It Works
The curry is fairly typical, using curry paste with a tangy tamarind accent and slightly more aromatic
from the heavy use of spices. Red potatoes are used for presentation and because their
starchiness helps balance the heat of the curry paste.
Chef’s Notes
I enjoyed this curry more than I expected in part, I believe, because of the heavy use of dried spices
compared to other Thai curries.
Calories 2470.1 (617.5)

Fat 110.7g (27.7g)
Sugars 16.0g (4.0g)
Salt 768mg (192mg)
Vitamin A 64% (16%)

Vitamin B6 145% (36.3%)
Vitamin C 256% (64%)


Calcium 27% (6.8%)
Iron 143% (35.8%)
Thiamin 65% (16.3%)
Niacin 103% (25.8%)
Folate 88% (22%)
Zinc 57% (14.3%)
Copper 156% (39%)
Interesting Facts
Masaman curries are greatly influenced by Indian curries, which is why they use so many dried
spices common in Indian cuisine.
Masaman curries are part of the Muslim Thai culinary tradition.


Penang Curry with Eggplant
Type: Main Dish, Malaysian Serves: 4

Ingredients
The Paste
2 hot red chilies
2 medium shallots, minced
2 tsp. galangal, minced
1 tbsp. lemongrass, minced
1 tsp. cilantro stems
3 tbsp. of roasted peanuts
Option: 1 tbsp. of vegetarian fish sauce
¼ tsp. of salt
½ tsp. of ground nutmeg, toasted
Option: Coconut milk
The Sauce and Eggplant
1 large eggplant, chopped
½ of a yellow onion, chopped
Instructions
Blend all the curry paste ingredients together until the paste is smooth, using coconut milk if
needed to get the paste smooth.
Chop the eggplant and onion and set them aside.
Over a medium heat, fry the curry paste in the oil for about 3 minutes.
Add the eggplant and onion and continue sautéing these with the curry paste for another 3
minutes.
Slowly stir in the coconut milk until thoroughly mixed in with curry paste.
Bring the curry to a simmer and cook it for 7-8 minutes.
Serve over rice.


Low-fat Version
Use almond milk instead of coconut milk. Steam the eggplant and onion instead of frying them.
Dry toast the curry paste for 5 minutes.
Raw Version
Use raw peanuts or almonds instead of roasted peanuts. Salt the eggplant and onion and place a
weight on them, allowing them to sit for at least 2 hours. Rinse the eggplant and onion. Use
blended young coconut meat for the coconut milk, blending the paste with it.
Kitchen Equipment
Blender
Knife
Cutting Board
Measuring Spoon
Measuring Cup
Wok
Stirring Spoon
Presentation
Serve this with a garnish of fresh greens and a chili pepper

propped against one of the pieces of chopped eggplant.
Time Management
Make sure the eggplant and onion are chopped before working with the paste because the timing
on the paste matters a great deal and burnt curry paste maybe lurking on the horizon


Serve this with a glass of cinnamon flavored tea and a side of sweet spring rolls.
Where to Shop
The galangal, chilies, and vegetarian fish sauce can be found at most Asian markets while the rest
of the ingredients are fairly common.
How It Works
The overriding flavor of the Panang curry comes from the roasted peanuts which mingles with the
pungency of the shallots and the heat of the chilies, making a perfect trinity of flavors. I chose
eggplant because its heavier flavor compliments the spicy peanut sauce, which is also balanced by
the sweetness of the onion.
Chef’s Notes
This is probably one of the more decadent curries, using both coconut milk and peanuts!
Calories 2075.8 (519.0)

Fat 124.8g (31.2g)
Sugars 14.3g (3.6g)
Salt 753mg (188mg)
Vitamin A 85% (21.3%)

Vitamin B6 76% (19%)
Vitamin C 86% (21.5%)
Calcium 22% (5.5%)


Iron 118% (29.5%)
Thiamin 51% (12.8%)
Niacin 50% (12.5%)
Folate 55% (13.8%)
Zinc 40% (10%)
Magnesium 100% (25%)
Copper 97% (24.3%)
Interesting Facts
Vegetarian fish sauce is usually made from mushrooms.


Rendang Curry Eggplant

Ingredients
The Rendang Curry Paste
2 shallots, diced
2 cloves of garlic, diced
1” piece of galangal, diced
1 hot red chili
1 ½ tsp. of tamarind sauce
1 ½ tsp. of brown sugar
1 tsp. of soy sauce
Option: 2 tbsp. of vegetarian fish sauce
¼ tsp. of turmeric
2 tsp. of coriander seeds (1 tsp. of ground coriander)
2 tsp. of cumin seeds (1 ¼ tsp. of ground cumin)
2 whole cloves (1/8 tsp. of ground cloves)
1 whole star anise (¼ tsp. of ground star anise)
¾ tsp. of cinnamon
¼ tsp. of freshly ground nutmeg
The Sauce and Ingredients
2 Japanese eggplant, sliced
3 tbsp. of chopped cilantro leaves, for garnish
2 tsp. of oil
1 cup of coconut milk
2 tbsp. of shredded coconut, for garnish
Instructions
Dice the shallots, garlic, and galangal.
Blend all the curry paste ingredients together in a blender until you have a smooth paste.
Chop the eggplant and cilantro and set them aside.
In a wok or pan, fry the curry paste in the oil over a medium heat for 3 minutes.


Slowly stir in the coconut milk until you have a smooth sauce.
Add the eggplant and slowly simmer it for about 10 minutes, allowing the sauce to reduce and coat
the eggplant.
Serve the eggplant over rice and garnish it with the cilantro and shredded coconut.


Low-fat Version
Toast the curry paste for three minutes instead of frying it. Use almond milk instead of coconut
milk.
Raw Version
Omit the vegetarian fish sauce and soy sauce and use a piece of kombu. Salt the chopped
eggplant and place a weight over it, allowing it to sit for at least 2 hours. Once it is soft, rinse the
eggplant and pat it dry. Combine the curry paste with ½ cup of creamed young coconut meat and
stir the eggplant into this sauce. Garnish it with cilantro and dehydrated coconut.
Kitchen Equipment
Blender
Measuring Cup
Measuring Spoon
Knife
Cutting Board
Wok
Stirring Spoon
Presentation
When you garnish the eggplant with shredded coconut, grab a

large pinch and rub it gently while moving your hand back and forth
over the dish. This helps the coconut distribute evenly and keep it
from clumping.
Time Management
Making the curry paste is the big labor in this recipe, so if you want to cut down the time, look for a
prepared Rendang curry paste at your local Asian market.


Serve this with a side of crispy rice flavored with lime and star anise.
Where to Shop
Many of these ingredients can be purchased at an Asian market, particularly the galangal and
tamarind sauce. When shopping for the Japanese eggplant, make sure that the skin is vibrantly
purple and tight. If you see wrinkles, the eggplant is starting to go bad and the flavor will
significantly diminished. Approximate cost per serving is $1.75.
How It Works
The Rendang curry paste is heavily flavored with dried, aromatic spices which compliment the
tangy sweetness of the tamarind and sugar. This curry is different from many others because the
sauce is meant to be a coating on the eggplant, not a soupy broth.
Chef’s Notes
I particularly enjoyed the presentation on this one. The shredded coconut and cilantro sprinkled
upon the eggplant slices looks delectable.
Calories 1579.7 (394.9)

Fat 79.5g (20.0g)
Sugars 14.7g (3.7g)
Salt 646mg (161mg)
Vitamin A 79% (19.8%)



Vitamin C 80% (20%)
Calcium 19% (4.8%)
Iron 79% (19.8%)
Thiamin 42% (10.5%)
Niacin 40% (10%)
Folate 38% (9.5%)
Potassium 64% (16%)
Zinc 33% (8.3%)
Magnesium 76% (19%)
Copper 79% (19.8%)
Interesting Facts
Rendang curry is one of the most popular curries in Indonesia.


Thai Green Sweet Potato and Lemongrass Curry
Type: Main Dish, Thai Serves: 4

Ingredients
The Green Curry Paste
1” piece of galangal, diced
4 medium size, hot green chilies, deseeded and chopped
1 cup of cilantro, stalks included
2 shallots, minced
2” piece of ginger, grated
2 cloves of garlic, smashed
2 stalks of lemongrass, cut into 2” pieces, use top 2/3 of stalk only
Zest and juice of 1 lime
8 kaffir lime leaves
2 tsp. of soy sauce or vegetarian fish sauce
Option: Coconut milk
Curry Ingredients
2 large white sweet potatoes, chopped
2 stalks of lemongrass, chopped
2 tsp. of oil
8-10 kaffir lime leaves for garnish
Option: 8 oz. of extra firm tofu
Instructions
Making the Curry Paste
Dice the galangal and soak it in warm water for 10 minutes.
Meanwhile, prepare the other ingredients.
Chop the chilies and cilantro.


Mince the shallots.
Grate the ginger.
Smash the garlic cloves.
Chop the lemongrass into 2” pieces and smash them.
Zest and juice the lime and then set them aside.
Over a medium heat, sauté the coriander seeds, cumin seeds, and peppercorns for 5
minutes.
Remove the galangal from the water and mince it.
Blend all of the ingredients together in a blender until you have a smooth paste, adding
coconut milk as needed to make the paste smooth.
Preparing the Curry
Chop the sweet potatoes into bite-size pieces.
Chop the lemongrass into 2” pieces and smash them.
Fry the curry paste over a medium heat in the 2 tsp. of oil for 2 minutes.
Slowly stir the coconut milk into the wok, making sure that the curry paste and the coconut
milk thoroughly mix.
Bring the sauce to a simmer.
Add the sweet potatoes, optional tofu, and lemongrass and simmer the curry for about 8
minutes.
Remove from the heat, garnish with the lime leaves, and serve over rice.
Option: Smoke the sweet potatoes for 10 minutes before adding them to the curry sauce.
With this option, they will not need to be simmered.


Low-fat Version
Use almond milk instead of coconut milk. Instead of frying the curry paste in oil, toast it for 3
minutes in a dry pan.
Raw Version
Use fresh coconut cream made from pureed young coconut meat and a bit of coconut water.
Instead of sweet potatoes, use chopped zucchini with a star anise rub.
Kitchen Equipment
Blender
Knife
Cutting Board
Measuring Cup
Measuring Spoon
Wok
Stirring Spoon
Presentation
I like to serve this in a small cookpot. It has a very rustic look and
also keeps the curry warm.
Time Management
The size of your chopped sweet potatoes will determine the cooking time of this dish. While
simmering, check the potatoes every minute or so after 5 minutes and if they start to become soft,
remove them from the heat. You can cheat and save about 15 minutes of time with this recipe if you
purchase a pre-made green curry paste. Be aware, however, that most of them have shrimp paste


in them except for the paste by Thai Kitchen.
Serve this with a side of fried tofu and spicy peanut sauce.
Where to Shop
The best place to purchase many of the ingredients for the curry paste is at an Asian market.
White sweet potatoes can be found at Sprouts, Whole Foods, and Central Market.
Approximate cost per serving is $1.50.
How It Works
The green curry paste is a mix of heat and fresh green aromatic flavors, particularly from the lime
zest and lemongrass. This rests over the pungency of the shallots and garlic. Extra lemongrass is
added to the curry sauce to lighten the entire dish.
Chef’s Notes
I served the smoked version of this recipe at a party for a friend not long ago and it was one of the
most well-received dishes at the party.
Calories 2277.7 (569.4)

Fat 108.7g (27.2g)
Sugars 16.0g (4.0g)
Salt 693mg (173mg)


Vitamin A 1531% (382.8%)
Vitamin B6 91% (22.8%)
Vitamin C 827% (206.8%)
Calcium 32% (8%)
Iron 123% (30.8%)
Thiamin 41% (10.3%)
Niacin 48% (12%)
Folate 35% (8.8%)
Potassium 76% (19%)
Zinc 48% (12%)
Copper 117% (29.3%)
Interesting Facts
Thai curries differ from Indian curries in that the base of the curry consists of fresh herbs, shallots,
and garlic instead of dried spices.


Red Curry with Potatoes

Ingredients
1 large potato, cubed
1 carrot, sliced
½ cup of chopped cabbage
¼ cup of sliced basil
Juice of 1 lime
2 tsp. of sugar
1 ½ tbsp. of red curry paste (see red curry paste recipe)
Instructions
Option: Peel the potato.
Cube the potato, slice the carrot, chop the cabbage, and slice the basil.
Steam the potato, carrot, and cabbage for 15 minutes.
While it is steaming, cook the rice.
Curry Paste Method 1…
Bring the coconut milk to a low simmer.
Add the curry paste and combine it with the coconut milk.
Curry Paste Method 2…
Take 3 tbsp. of coconut milk and simmer it on a medium heat until the water and oil
separate.
Once this happens, add the curry paste and fry it for 2 minutes, stirring it the whole time
(much of the coconut water will probably make it back into the oil while you do this, but by
this point, it will have done its job.)
Add in the rest of the coconut milk and combine everything.
Add in the steamed veggies, sugar, and lime juice.
Simmer this for 5 minutes.
Serve over rice.


Kitchen Equipment
Sauce Pan
Steamer
Wooden Spoon
Cutting Board
Knife
Measuring Spoon
Measuring Cup
Pot to cook the rice
Presentation
Save some basil and place it in the center of the plated curry. If
you want to get very fancy, you can use a spiral cutter on a
steamed beet and put that on the side of the plate with some
diagonally slice carrots. That will add a lot of color to the dish.
Of course, it entails a bit of extra work, too.
Time Management
Start the rice early so you can work while it cooks. Also, if you want to save a lot of time, use an
already made curry paste. You’ll lose some flavor, but you won’t spend 20 minutes making a curry
paste. Finally, Method 1 for cooking the paste takes about 10 minutes less than Method 2.
I like to start out a meal like this with some steamed tofu with a sweet peanut sauce or with some
fresh Thai spring rolls with the same peanut sauce. That sweet peanut sauce complements the red
curry paste quite well.
Where to Shop
The best red curry paste I’ve found is by Thai Kitchen. It has a good flavor and it also is not


made with any shrimp or fish paste. You should be able to find this at your local market. They also
make a very good quality coconut milk. Check out Trader Joe’s for the basil. Everything else
should be readily available.
How It Works
Steaming the veggies lets them soften without losing any of their flavors to the sauce. This gives
the curry a more multifaceted quality, making each bite different. With Method 2, the point of
simmering the coconut milk is to separate the oil and water so the paste can be fried in the coconut
oil. This gives it a very rich flavor because of the oil and deepens the flavor of the curry paste.
Chef’s Notes
If I’m feeling ambitious, I will fry the curry paste using Method 2. If I’m really ambitious, I’ll make the
curry paste from scratch, but most of the time, I use the Thai Kitchen paste and simply simmer the
paste in the sauce. This is way also happens to be the way it is most commonly done in Thailand
using local brands of curry paste.
Calories 2329.2 (582.3)

Fat 98.8g (24.7g)
Sugars 5.9g (1.5g)
Salt 715.1mg (178.8mg)
Vitamin A 630% (157.5%)

Vitamin B6 120% (30%)
Vitamin C 891% (222.8%)
Calcium 23% (5.8%)
Iron 179% (44.8%)
Thiamin 98% (24.5%)


Niacin 112% (28%)
Folate 159% (39.8%)
Potassium 124% (31%)
Zinc 53% (13.3%)
Copper 105% (26.3%)
* If you use light coconut milk, you will cut the fat content by over half in this recipe.
Interesting Facts
Thai eggplant is a popular red curry ingredient.

Traditionally, curry pastes were made with a mortar and pestle, but now most home cooks in
Thailand purchase a premade one.


Banana Curry

Ingredients
1 medium onion, chopped
2 tbs. vegetable oil or coconut oil
1 can (14 ounces) full-fat coconut milk
1 cup plain nondairy milk
2 tbs. curry powder, or more to taste
½ tsp. ground cumin
1 tsp. ground nutmeg
¼ tsp. ground ginger
½ tsp. salt
2-3 ripe bananas (avoid overripe or mushy fruit), split and cut into 1-inch chunks
Optional Additions
¾ cup firm tofu cut into ¾ inch cubes
⅓ cup chickpeas
¼cup pineapple chunks
3 tbs. dried shredded unsweetened coconut
3 tbs. raisins
¼ cup cashews
Instructions
Sauté the onion in the oil in a large saucepan over medium-high heat until it is translucent.
If you are using tofu, you can add it now and cook for 3 minutes or until it begins to brown lightly.
Add the coconut milk and non-dairy milk.
Reduce heat to medium, add the spices and salt, plus any optional additions you are using, and stir
thoroughly, cooking for 1 minute.
Add the bananas, and continue to cook until they are hot.
Stir gently and infrequently so that the bananas maintain their shape.
Serve immediately with basmati rice.

Recipe by Sharon Valencik, author of Sweet Utopia, Simply Stunning Vegan Desserts

Kitchen Equipment
Large Saucepan
Wooden Spoon
Knife
Cutting Board
Measuring Cup
Measuring Spoon
Presentation
Garnish the curry with cashews, some sliced greens, and a sprig of
cilantro or parsley.
Time Management
Be careful with the bananas because overcooking them for just a few minutes will turn them into
mush.
Serve it immediately after preparing over basmati rice.
Where to Shop
All of these ingredients should be available at your local market. Approximate cost per serving is
$1.00.
How It Works
The sauce starts with onion cooked to the point where it becomes translucent, but not brown, so
that the onion imparts a gentle sweetness to the sauce. Coconut milk and non-dairy milk are

combined to create a soupy broth and to reduce the percentage of fat in the recipe. The bananas
are just simmered long enough to fully soften, but should be watched so that they do not fall apart
into the sauce.
Chef’s Notes
This tasty, unusual Indonesian curry is both sweet and savory. It’s a cinch to make and easy to
customize to your own taste.
Calories 1118.1 (279.5)

Fat 80.1g (20.0g)
Sugars 36.7g (9.2g)
Salt 742mg (186mg)
Vitamin A 13% (3.3%)

Vitamin C 58% (14.5%)
Calcium 39% (9.8%)
Iron 52% (13%)
Thiamin 43% (10.8%)
Niacin 16% (4%)
Folate 10% (2.5%)
Zinc 16% (4%)
Magnesium 56% (14%)
Copper 37% (9.3%)


Interesting Facts
Bananas originated in the area around the Philippines.


Tom Ka Soup
Type: Thai Soup Serves: 2-4

Time to Prepare: 8 minutes prep, 10 minutes cooking
Soup Broth
6 cups good-quality vegetable stock
1 lemongrass stalk (chopped and crushed)
3-4 kaffir limes leaves (fresh or frozen)
1 cup fresh or dried shiitake mushrooms, sliced (if dried, be sure to soak them in hot water
overnight)
2-3” piece galangal, grated or sliced very fine
1-3 fresh red chilies or red chili paste, to taste
1-2 cloves garlic, chopped or sliced
1 can coconut milk (or coconut cream if you're not counting calories!)
2 tbsp. soy sauce
Firm Ingredients
1 package tofu, cubed
2-4 cups chopped assorted vegetables (sweet pepper, eggplant, water chestnuts, etc)
4 green onions, sliced
Finishing Ingredients
Juice from 1 fresh lime
Handful fresh coriander leaves (cilantro)
Handful fresh Thai basil leaves
Instructions
Add the first ingredients to a large pot and bring to a boil.
Let it cook for a couple minutes, then reduce the heat and add the vegetables and tofu.
Cook for about 10 minutes, until the vegetables are a bit soft and remove from heat.
Stir in the Lime and fresh leaves and serve immediately.

Recipe by Liz Lonetti

Kare-pan (Curry Bread)
Type: Side, Japanese Serves: 8

Time to Prepare: 3 hours
Ingredients
The Filling
1 cup of cooked harusame (bean noodles)
Options: Instead of noodles, you can use seitan, veggies, beans, and even curried rice
2 tsp. of curry roux
2 tbsp. of water
The Dough
12 oz. of flour
1 ½ tsp. of salt
½ cup of soymilk, slightly warm
1 packet of yeast
2 tbsp. of sugar
1 serving of EnerG Egg Replacer
2 tbsp. of cold margarine, sliced
The Coating
½ cup of soymilk
4 cups of panko breadcrumbs
Instructions
As soon as the noodles or other optional filling ingredients are done cooking, immediately mix them
with the curry roux, 2 tbsp. of water, and set them aside.
Combine the flour and salt in a mixing bowl and set them aside.
Warm the soymilk slightly and then add the yeast and sugar to it.
Allow it to sit for a few minutes to ensure that the yeast is still active (the soymilk will start to
bubble).
Once you know the yeast is active, prepare the egg replacer and add it to the liquid.
Add the liquid to the dry ingredients until they are thoroughly combined.
Add the sliced margarine to the dough.
Lightly flour a cold working surface.
Knead the dough on the surface until the dough becomes elastic.


Form the dough into a ball, cover it, and set it aside in a warm place.
Allow the dough 1 ½ hours to rise.
Punch the dough down, recover it, and allow it to rise for another 45 minutes.
Divide the dough into 8 pieces and roll them into balls.
Allow them to sit, covered, for another 15 minutes.
Roll each ball out into a 7” disk.
Fill the middle with about 2 tbsp. of curried filling.
Wet the edges of the disks.
Fold the disks in half, enveloping the filling, and crimp them close.
Press the crimped edge of each bun into one side (this keeps the crimped edge from flaring out
from the bun).
Brush each bun with soymilk.
Roll the buns in the panko breadcrumbs.
Cover the buns and allow them to rise another 15 minutes.
Add enough peanut oil to a wok, Dutch oven, fryer, etc. to fully cover the buns and bring the oil to
350 degrees.
Deep fry each bun for about 5 minutes, holding them down in the oil if they refuse to stay
submerged.
Drain these on a rack.
Finish them off in the oven at 300 degrees for 10 minutes.


Low-fat Version
Instead of deep frying these, bake them on 360 degrees for 25 minutes. Omit the margarine from
the recipe and replace it with 1 tbsp. of almond milk.
Kitchen Equipment
2 Mixing Bowls
Rolling Pin
Measuring Cup
Measuring Spoon
Crimper or Fork
Frying Basket
Deep Fryer, Wok, or Dutch Oven
Rack
Plate to hold the breadcrumbs
Oven
Baking Sheet
Presentation
I garnished this with a bit of shredded coconut as soon as it was

done baking. I thought it would be a nice surprise mixed with the
panko breadcrumbs.
Time Management
These take a long time to make and there is a lot of labor involved at the end, so don’t plan on
making these unless you know you can dedicate at least an hour in the kitchen and a couple more
hours waiting.


Serve this with a side of curried udon noodle soup.
Where to Shop
EnerG Egg Replacer can be found at Sprouts, Whole Foods, Central Market, and markets
that have a large healthy eating section. The noodles will be most commonly found at an Asian
market in the Japanese aisle, but they’re really just a suggestion. The filling can be anything
curried. Panko breadcrumbs can also be found at Asian markets and at Trader Joe’s. The rest
of the ingredients should be easy to find. Approximate cost per serving is $.75.
How It Works
The yeast in the bread is what makes the bread puffy and will help it expand even more as it fries.
This gives it a light texture which responds well to frying. Allowing the dough to rise several times
makes the dough extra tender. The sliced margarine creates little pockets of margarine in the
dough, creating a pastry like quality to the finished buns.
Chef’s Notes
This is a great way to use left-over curry!
Calories 2840.9 (355.1)

Fat 28.3g (3.5g)
Sugars 14.0g (1.8g)
Salt 4174mg (522mg)


Vitamin B6 11% (1.4%)
Vitamin C 0% (0%)
Calcium 40% (5%)
Iron 61% (7.6%)
Thiamin 41% (5.1%)
Niacin 22% (2.8%)
Folate 22% (2.8%)
Zinc 24% (3%)
Copper 30% (3.8%)
Interesting Facts
Kare pan means curry bread, with pan being the word for bread in most of the Romance languages.


Japanese Curry Rice (Kare Raisu)
Type: Japanese, Main Dish Serves: 4

Ingredients
3 potatoes, chopped
2 carrots, chopped
½ an onion, sliced
1 tsp. of oil
¼ cup of Japanese curry roux
2 cups of water
Instructions
Chop the potatoes and carrots.
Slice the onion.
Over a medium heat, sauté the potato, carrot, and onion for 5 minutes.
Add the curry roux to the pan and sauté it for another 2 minutes.
Slowly stir the water into the pan until the curry roux and water are thoroughly combined.
Simmer this for 10 minutes.
Serve over rice.


Kitchen Equipment
Measuring Cup
Sauté Pan
Knife
Cutting Board
Stirring Spoon
Presentation
The curry can be served on the side of the rice, though I think it
looks a bit better when served on top of a mound of rice. I like to
stir in a bit of cilantro at the end for color, though this is far from
necessary.
Time Management
Start cooking your rice before you start chopping the veggies. The curry should be done at
about the same time as the rice.
This goes great over bread or mixed with a bowl of noodles.
Where to Shop
Curry roux is a particular type of Japanese curry paste made from oil, flour, and curry and can be
found in most Asian markets. The other ingredients are fairly common. Approximate cost per
serving is $1.00.


How It Works
Japanese curries tend to be thick, which is why flour is used in the curry paste. This is the same
technique used to make many gravies.
Chef’s Notes
I like the mix of sweetness and pungency in the curry paste and I particularly enjoy the way the
sauce coats the rice.
Calories 948.7 (237.2)

Fat 5.4g (1.3g)
Sugars 12.4g (3.1g)
Salt 108mg (27mg)
Vitamin A 387% (96.8%)

Vitamin B6 89% (22.3%)
Vitamin C 140% (35%)
Calcium 12% (3%)
Iron 27% (6.8%)
Thiamin 33% (8.3%)
Riboflavin 16% (4%)
Niacin 34% (8.5%)
Folate 40% (10%)
Zinc 22% (5.5%)
Magnesium 44% (11%)
Copper 34% (8.5%)


Interesting Facts
Curry was introduced to Japan via the British in the late 1800s.


Cantonese Water Curry (Ga Li)
Type: Chinese, Main Dish Serves: 3

Ingredients
1 green bell pepper, chopped
1 onion, chopped
1 potato, chopped
6 oz. of extra firm tofu, chopped
1 tsp. of sesame oil
1 tsp. of chili paste
3 cups of water
2 oz. of noodles
Instructions
Chop the bell pepper, onion, potato, and tofu.
In a pot over a medium heat, sauté the pepper, onion, potato, and tofu over a medium heat in the
sesame oil for about 5 minutes.
Add the chili paste and curry powder and sauté everything for another 30 seconds.
Add the water and stir everything together.
Bring the liquid to a simmer, cooking the curry for another 10 minutes.
Add the noodles and simmer them in the curry for 3-5 minutes (check the instructions on your
package of noodles).
Serve over rice.


Kitchen Equipment
Pot
Stirring Spoon
Knife
Cutting Board
Measuring Spoon
Measuring Cup
Presentation
I generally serve the curry with the rice on the side so that the curry
does not get completely absorbed by the rice before it is eaten!
Time Management
This is a curry that can be kept for several days and will increase in flavor as time goes by. If you
plan on making a lot, slightly undercook the veggies because they will finish cooking when you warm
up the broth.
Serve this with a side of curried wontons.
Where to Shop
All of these ingredients should be readily available. Approximate cost per serving is $1.00.
How It Works
The veggies are sautéed a bit before the water is added so that the sugars in them can caramelize

and the tofu can tighten. Chili paste best releases its flavor when it is toasted or fried for a brief
amount of time, but don’t fry it too long. Exposure to direct heat releases its capsaicin in the air
and that can be painful if too much comes out of the pot!
Chef’s Notes
I prefer coconut and tomato based curries, but this is a nice, light, and spicy way to have a lunchtime
meal.
Calories 1335.7 (445.2)

Fat 18.3g (6.1g)
Sugars 9.7g (3.2g)
Salt 405mg (135mg)
Vitamin A 7% (2.3%)
Vitamin B6 104% (34.7%)
Vitamin C 468% (156%)
Calcium 44% (14.7%)
Iron 57% (19%)
Thiamin 67% (22.3%)
Niacin 51% (17%)
Folate 28% (9.3%)
Potassium 78% (26%)
Zinc 39% (13%)
Copper 59% (19.7%)


Interesting Facts
Chinese curries are heavily influenced by Singaporean and Malaysian cuisine.


Mozambique Curry
Type: Main Dish, East African Serves: 4

Ingredients
1 onion, chopped
2 cups of chopped king trumpet mushrooms (oyster mushrooms can be substituted)
1 tsp. of oil
2 cups of crushed tomatoes
1 bay leaf
1/8 tsp. of salt
Juice of 1 lemon
Instructions
Chop the onion and mushrooms.
Mince the garlic.
Sauté the onion on a medium heat in the oil until the onion becomes soft.
Add the mushrooms and garlic and continue sautéing these for 3 minutes.
Add the curry powder and sauté the ingredients for another 30 seconds.
Stir the crushed tomatoes, coconut milk, bay leaf, and salt into the pan.
Simmer the curry for 5 minutes.
Remove it from the heat.
Stir in the lemon juice.
Serve over rice.


Low-fat Version
Omit the coconut milk and use rice milk instead or add in one additional cup of crushed tomatoes
and stir two tablespoons of cashew butter into the sauce instead of using coconut milk.
Raw Version
Heavily salt the chopped mushrooms and onion. Place a weight over the onion for about an hour,
then add the mushrooms and leave it on for another hour. Use young coconut meat blended with
two tomatoes for the sauce and then stir in two more diced tomatoes. Serve over shredded
cauliflower or zucchini shreds.
Kitchen Equipment
Knife
Cutting Board
Wok or Large Pan
Measuring Spoon
Measuring Cup
Presentation
I like how the dark bowl contrasts the rice which in turn contrasts
the curry. Make sure that some of the rice is showing when you
plate the curry on it.
Time Management
Timing matters a great deal with this curry because there are three sautéed ingredients with greatly
different cook times. The onion is the hardest ingredient, so it needs to go in first. If you put the
mushrooms in at the same time, they will be far too soft by the time the curry sauce is done
simmering. Note that once you get the curry powder into the pan, you must have the liquid ready


because the powder will burn if it’s sautéed more than thirty seconds or so.
Serve this with a side of hot pickled cabbage, cucumbers, and tomatoes.
Where to Shop
I usually have to get my king trumpet mushrooms at an Asian market and I use Muir Glen’s crushed
fire-roasted tomatoes for my sauce. Approximate cost per serving is $1.75.
How It Works
The onion makes the sauce sweet while the mushrooms provide some bulk to the curry. King
trumpet mushrooms are thick and hearty, which is why they are my ingredient of choice for this
recipe. Coconut milk is used to make a creamy tomato sauce and crushed tomatoes are used so
that the sauce has some texture to it. The lemon juice makes this a very tangy curry and is added
at the end so that its fresh flavor is preserved.
Chef’s Notes
The lemon juice is what made this curry for me. Next time, I may add some lemon zest, as well.
Calories 1650.4 (412.6)

Fat 102.8g (25.7g)
Sugars 10.7g (2.7g)
Salt 387mg (97mg)


Vitamin A 7% (1.8%)
Vitamin B6 46% (11.5%)
Vitamin C 81% (20.3%)
Calcium 21% (5.3%)
Iron 114% (28.5%)
Thiamin 38% (9.5%)
Niacin 73% (18.3%)
Folate 43% (10.8%)
Zinc 40% (10%)
Copper 89% (22.3%)
Interesting Facts
Mozambique curries a very tangy quality to them, which is derived from the tomatoes and the
lemonjuice.


Bobotie
Type: Main Dish, South African Serves: 6

Time to Prepare: 2 hours
Ingredients
The Seitan
2 cups of wheat gluten powder
2 tbsp. of hot red curry powder
1 tbsp. of onion powder
½ tsp. of salt
2 tbsp. of tahini
¼ cup of tamari
1 ¾ cup of water
The Filling
1 onion, sliced
1 slice of bread
1 cup of soymilk
2 tsp. of hot red curry powder
½ tsp. of sugar
¾ tsp. of salt
¼ tsp. of freshly grated pepper
½ tsp. of turmeric
1 tbsp. of malt vinegar
¼ cup of raisins
2 tbsp. of tomato chutney
2 bay leaves
The Topping
12 oz. of silken tofu
¼ tsp. of salt
Left over soymilk from the filling section


Instructions
Making the Seitan
Combine the wheat gluten powder, the curry powder, the onion powder, and the salt.
Combine the tahini, tamari, and water.
Knead the dough until everything is thoroughly combined.
Place the seitan dough in an oiled baking dish and cover it.
Bake it on 375 degrees for 45 minutes.
Once it is done, allow it to cool for a few minutes.
Shred the seitan by pulsing it in a food processor and set the seitan aside.
Making the Filling
Slice the onion.
Over a medium high heat, sauté the onion in the oil until it turns brown.
Reduce the heat to medium.
Add the shredded seitan and sauté this for about 5 minutes.
Remove the pan from the heat.
Soak the bread in the soymilk until it is soft (about 5 minutes).
Squeeze the bread and mash the squeezed bread with a fork, saving the squeezed-out
soymilk and combining it with any remaining soymilk.
Combine the onion, seitan, bread, and all the other filling ingredients.
Place the filling mixture in a baking dish and set it aside.
Making the topping
Blend the tofu, salt, and any remaining soymilk together.
Pour this over the filling.
Finishing the Bobotie
Bake the bobotie on 350 degrees F for 30 minutes.
Serve with extra tomato chutney.


Low-fat Version
Sauté the onion over a dry medium-high heat until it browns, then add a thin layer of liquid. Allow
the liquid to evaporate and remove the onion from the heat. Combine the onion with the shredded
seitan and all the other ingredients and proceed with the recipe as outlined above.
Raw Version
This can be made with half of a minced onion, two cloves of garlic, and four cups of almonds and
walnuts pulsed together until everything was coarsely ground and combined. Stir the rest of the
filling ingredients into the nut mix and then top the bobotie with cashew butter. Allow it to sit for at
least an hour.
Kitchen Equipment
Mixing Bowl
2 Baking Dishes
Foil
Oven
Measuring Cup
Measuring Spoon
Knife
Cutting Board
Blender
Presentation
I think this looks a bit better when served individually and slightly
mixed together so that the solid white topping gets mixed with the
rest of the bobotie.


Time Management
You can save a lot of time by using packaged seitan rubbed with curry powder, but the bobotie will
cost a lot more money.
This should be served with steamed yellow rice and extra tomato chutney.
Where to Shop
Tomato chutney can be purchased at Indian grocery stores, Whole Foods, and Central Market.
Wheat gluten powder can be purchased from the bulk bins at Whole Foods and Central Market
and packaged at Sprouts. The rest of the ingredients should be available at your local market.
Approximate cost per serving is $1.55.
How It Works
The traditional recipe uses curry powder when the meat is sautéed, but I used the opportunity to
put it directly into the seitan, suffusing the dish with curry flavor. The onion gives sweetness while
the chutney is full of aromatic spices. The softened bread holds everything together and also
keeps the seitan from becoming dry. The tofu and soymilk blend mimic a custard topping.
Chef’s Notes
While this can be made with different types of chutney, I keep gravitating towards the tomato
chutney. This is very much comfort food and the tomato makes it even more so.
Calories 1162.1 (193.7)

Fat 26.3g (4.4g)

Sugars 38.2g (6.4g)
Salt 4010mg (668mg)

Vitamin B6 18% (3%)
Vitamin C 30% (5%)
Calcium 52% (8.7%)
Iron 118% (19.7%)
Thiamin 40% (6.7%)
Niacin 13% (2.2%)
Folate 8% (1.3%)
Zinc 23% (3.8%)
Copper 50% (8.3%)
Interesting Facts
Bobotie is an old recipe, going back to at least the 17th century and probably originating with the
Dutch East India Trading Company.


Jamaican Curry
Type: Main Dish, Caribbean Serves: 4

Ingredients
The Curry Powder
1 tsp. of brown mustard seeds
1 tsp. of fenugreek seeds
1 tsp. of fennel seeds
1 tsp. of coriander seeds
6 allspice berries
1 ½ tsp. of turmeric
The Sauce and Ingredients
1 red bell pepper, seeded and chopped
½ of an onion, chopped
1 plantain, sliced
1 Scotch bonnet pepper, minced (or other hot pepper)
1 tsp. of freshly grated ginger
½ tsp. of fresh thyme leaves
1 tsp. of oil
Cilantro and lemon for garnish
Instructions
Grind the dry spices together until you have a fine curry powder and set it aside.
Chop the pepper and onion.
Peel and slice the plantain into ½” medallions.
Mince the Scotch bonnet pepper and garlic.
Grate the ginger.


In a wok or pan over a medium heat, sauté the bell pepper, onion, and plantain in the oil until the
onion is soft.
Add the garlic, pepper, thyme, and curry powder and continue sautéing this for another 30
seconds.
Stir in the coconut milk.
Bring the curry to a simmer, cooking it for about 5 minutes.
Serve over rice.
Garnish with fresh cilantro and a slice of lemon.


Low-fat Version
Instead of a coconut milk base, make this with a tomato base and add in 2 tbsp. of cashew butter
for every cup of tomato sauce you use. Sauté all of the ingredients except for the tomato base,
cashew butter, and cilantro, in a dry pan before adding in the tomato sauce and cashew butter.
Raw Version
Slice the plantain into very thin medallions or chop up a very ripe plantain. Use blended young
coconut meat for the coconut milk. Allow the spices to marinate in the coconut meat blend for at
least 30 minutes before serving.
Kitchen Equipment
Spice Grinder or Mortar & Pestle

Wok or Pan
Stirring Spoon or Spatula
Knife
Cutting Board
Small Mixing Bowl
Measuring Spoon
Measuring Cup
Presentation
Garnish this with fresh citrus and a sprig of cilantro or parsley,

propping the citrus partially upright against the veggies.
Time Management
You can save some time by using a yellow curry powder instead of making your own.


Start this meal out with grilled fruit and finish it off with a cold ginger beer.
Where to Shop
Head to Sprouts or Central Market for the spices as they can be purchased from bulk spice jars.
When shopping for the plantain, look for a slight amount of browning on the skin, enough that
there are just a few brown splotches. Scotch bonnet peppers are not commonly available, so you
may want to substitute a ripe serrano pepper for it. Approximate cost per serving is $1.25.
How It Works
The curry mix is a basic yellow curry mix (meaning it’s heavy on turmeric) combined with the strong
aromatic flavor of allspice, which is what gives this curry its unique Caribbean identity. The
plantain is sliced in half-inch slices so that it does not become mushy while it cooks. Slicing it
smaller would cook the plantain too quickly.
Chef’s Notes
I made this curry several years ago for a party and it was the second time I had ever made my own
curry powder.
Calories 1884.5 (471.1)

Fat 107.1g (26.8g)
Sugars 34.4g (8.6g)
Salt 67mg (17mg)


Vitamin A 81% (20.3%)
Vitamin B6 66% (16.5%)
Vitamin C 187% (46.8%)
Calcium 13% (3.3%)
Iron 98% (24.5%)
Thiamin 24% (6%)
Niacin 36% (9%)
Folate 30% (7.5%)
Zinc 31% (7.8%)
Copper 67% (16.8%)
Interesting Facts
Caribbean curries utilize a lot of aromatic spices like allspice and cinnamon and tend to be on the
hot side.


Chef Mayra’s Caribbean Curry Baked Tofu Cutlets
Type: Main Serves: 4

Time to Prepare: 1 hour
Ingredients
1 pound firm tofu -- sliced 1-inch thick
8 ounces tomato sauce
4 tbsp. lime juice
1 tbsp. grated purple onion
1 tbsp. of chopped green onions
4 tbsp. of curry
¼ tsp. garlic powder
1/8 tsp. sea salt
1/8 tsp. pepper
1 ¼ tsp. coconut extract
Instructions
Press tofu slices between two pans for one to two hours to squeeze out the water and compress
the tofu.
While tofu is draining, combine remaining ingredients.
Mix well and set aside.
Preheat oven to 350 F.
Lightly oil a 7 x 11-inch baking pan or spray with a nonstick cooking spray.
Spoon about a third of the sauce into prepared pan.
Place pressed tofu on sauce and top with remaining sauce.
Bake uncovered, 45 minutes.

Recipe by Chef Mayra a.k.a Dr Flavor

Kitchen Equipment
7x11 Daking Dish
Knife and Large Spoon
Cutting Board
Wooden Spoon
Measuring Cup
Measuring Spoon
Bowl
Plate
Paper Towels
“” A SMILE with lots of LOVE”
Complementary Drinks
Coconut water
Hot tea
Fruit Juice
Water
Any non dairy Milk
Complementary Dishes
Brown Rice
Potatoes
Roti
Couscous
Greens* Fresh Salad
Mustard greens
How to Store Curry

Curry quickly loses its pungency. It will keep for 2 months in an airtight container.
Where to Shop
Curry can be found in your favorite natural or general grocery store, both packaged and from bulk
spice bins. If you cannot find a good curry powder locally, many online stores sell organic versions
of it. Try to purchase organic when possible.

Chef’s Notes
For easy and quick preparation, there are now many and varied curry powders and ready-made
curry sauces and pastes available but nothing can beat the taste of a curry prepared with fresh
herbs and spices. Added to this are the health benefits of the fresh vegetables that are usually
included in curry dishes.
In addition there is the chef factor. No two cooks make identical meals. Every good cook has his or
her own special style and adds that individual touch to a meal. Essentially a curry is a spicy recipe,
but the way the types of spices and herbs are used differs considerably from country to country.
Interesting Facts
Curry powder is a blend of up to 20 different herbs and spices, including the commonly used:
cardamom, chiles, cinnamon, cloves, coriander, cumin, fennel, fenugreek, mace, nutmeg, pepper,
poppy seeds, sesame seeds, saffron, tamarind and tumeric (which gives curry its characteristic
golden color). In Indian cooking curry is freshly ground each day (making it far more flavorful and
pungent than the mixes sold in the store), and comes in "standard" and "Madras" (hot) versions.


Chef Mayra’s Curry Potatoes Trini Style
Type: Side Dish Serves: 2

Ingredients
4 tsp. curry powder
1 small onion, cut into small pieces
4 cloves garlic, minced or crushed
2 medium sized potatoes
½ cup of water
Options: Depending on the recipe involved, other items can include things like chili, curry leaves,
garlic, ginger, garam masala, onions, lemon grass, cinnamon and pepper and mustard seeds.
Instructions
Use a sharp knife to slice potatoes in wedges.
Use a large pan to heat the curry powder and any optional ingredients in the oil on a medium heat,
being careful not to burn the curry powder (about 1-2 minutes).
Add onion and garlic and cook 2 minutes.
Add the potatoes and cook them for 2 additional minutes.
Add the water and cook potatoes until tender on a medium heat.


Kitchen Equipment
Large Pan
Sharp Knife
Cutting Board
Wooden Spoon
Measuring Cup
Measuring Spoon
“A SMILE with lots of LOVE”
Time Management
It’s important to cook the potatoes only to the point where they are al dente, or else you risk them
becoming mashed potatoes in your pan!
Coconut water, hot tea, fruit juice, or water for drinks and brown rice or a breakfast dish for food.
Where to Shop
All of these ingredients should be fairly common, but try to choose organic ingredients when
possible. Approximate cost per serving is $.75.
How It Works
Frying the curry powder deepens its flavor and activates many of the volatile oils in the spices,
increasing the impact the curry has on the potatoes and onions.
Chef’s Notes
An important point about curries - and most other Asian meals - is their health giving properties.
Many of the spice and herb ingredients used provide exciting and satisfying tastes but they also
have long established health and medicinal values. This is additional to the vitamins and protein
provided by the meals. Finding a curry to suit your palate is a matter of trial and error. Unless you

are accustomed to hot spicy food it is best to start with mild curries. Once you find a recipe you
like you may soon join the millions of curry addicts around the world.
Interesting Facts
The first commercial curry powder appeared in 1780.

Britain’s first curry house, called the Hindustani Coffee House and located in London’s Portman
Square, opened in 1809.


Currywurst
Type: German, Street Food Serves: 4

Ingredients
The Brats
4 Tofurky beer brats
1 tsp. of olive oil
¼ tsp. of salt
The Sauce
2 tsp. of minced onion
½ tsp. of sweet Hungarian paprika
⅓ cup of ketchup
2 tbsp. of water
Instructions
Over a medium heat, sauté the beer brats in the oil and salt until they are slightly browned on all
sides, then set them aside.
Mince the onion.
In the same pan, sauté the onion over a medium heat until it becomes soft, but not browned, about
2-3 minutes.
Add the curry powder and paprika and continue sautéing these for another 30 seconds or so.
Add in the ketchup and water, stirring everything together.
Simmer this for 2-3 minutes.
Top the brats with the sauce.


Raw Version
Use a sliced nut loaf made from almonds, garlic, and a touch of onion. Blend half a tomato with
one cup of sundried tomatoes, the curry powder, and paprika to make the sauce.
Kitchen Equipment
Sauté Pan
Knife
Cutting Board
Spatula
Measuring Cup
Measuring Spoon
Presentation
Serve this by itself dressed with the sauce and a touch of curry
powder or serve it in a bun. It can also be served chopped over
other ingredients.
Time Management
If you want to save a few minutes, you can do the sauce and the brats at the same time in 2 separate
pans.
Serve this with a glass of beer, of course!
Where to Shop
Tofurky beer brats are most commonly available from Whole Foods. The other ingredients are

easy to find. Approximate cost per serving is $1.25.
How It Works
The beer brats are sautéed to crisp the outside and also to give them a nice color. The onion is
minced so that it disappears into the ketchup and only a small amount is used so that it serves as an
accent instead of overwhelming the sauce. The curry powder and paprika are briefly toasted to
fully activate their flavors and then the ketchup and water are immediately added so that the onion
does not brown and the spices do not burn. A bit of water is added to make up for the
evaporation that occurs while the ketchup simmers for a few minutes.
Chef’s Notes
I first heard about currywurst just a couple weeks before doing this recipe and I wasn’t sure how
much I would like the sauce, but it was truly delicious and fun to eat. The quality of ketchup you
use will greatly affect the flavor, so try to find a good, organic one.
Calories 1193.3 (298.3)

Fat 64.3g (16.1g)
Sugars 22.9g (5.7g)
Salt 4074mg (1018mg)

Vitamin B6 8% (2%)
Calcium 18% (4.5%)
Iron 10% (2.5%)
Thiamin 2% (0.5%)


Niacin 6% (1.5%)
Folate 3% (0.8%)
Phosphorous 4% (1%)
Zinc 1% (0.3%)
Magnesium 5% (1.3%)
Copper 7% (1.8%)
Interesting Facts
This is a popular street food served in Germany.


Brown Rice Biryani
Type: Main Dish, Pakistani Serves: 2

Ingredients
4 cups of water
Juice of 1 lemon
¾ cup of brown basmati rice
½ tsp. of turmeric
¼ tsp. of ground cumin
¼ tsp. of ground coriander
¼ tsp. of ground cardamom
½ tsp. of cinnamon
1 tsp. of salt
2 tsp. of minced mint leaves
1 tbsp. of vegan margarine, olive oil, or toasted sesame oil
Options: 3 tbsp. of slivered almonds or pistachios, 3 tbsp. of raisins, 1 minced hot pepper, 1 diced
roasted red pepper
Instructions
Preheat oven to 325°F.
Combine the water and lemon juice in a pot.
Bring the water to a boil before adding the rice to the pot.
Add the rice to the pot, boiling it for 10 minutes.
Drain the water.
Place the rice in a baking dish.
Stir all the other ingredients into the rice.
Cover the baking dish.
Bake the rice for 20 minutes.


Low-fat Version
Omit oil from the recipe and spritz the rice with water before covering the baking dish.
Raw Version
Use ground cauliflower for the rice, omit the lemon juice, and stir the spices into the cauliflower mix.
Allow it to sit for at least 30 minutes.
Kitchen Equipment
Pot
Strainer
Baking Dish
Foil
Oven
Measuring Spoon
Measuring Cup
Small Knife
Cutting Board
Presentation
If you have any left-over mint, garnish the bowl with a few sprigs of
it. I happened to use all my mint in the biryani mix for this
photograph.
Time Management
Really, this recipe only takes a few minutes to put together. Use the time waiting for rice to boil to
put the spice mix together and begin cleanup.

I like serving my biryani with a side of coarsely ground nuts flavored with coriander, cumin, pepper,
and salt.
Where to Shop
I’ve found all of the spices available in bulk spice jars at both Sprouts and Central Market. Both
places also have brown basmati rice. Approximate cost per serving is $1.00.
How It Works
The rice is boiled in a large amount of water so that the grains stay separate. This is also why
lemon juice is added. The acidity of the lemon juice cuts through the starchy, sticky base of the
rice. The rice is baked with the spices so that they can cook into the rice, but not be pounded into
it the way they would be if the rice was boiled with them. Baking, again, also helps keep the grains
separate. The oil keeps the rice hydrated while it bakes.
Chef’s Notes
Slivered almonds are my favorite addition to any biryani.
Calories 648.3 (324.2)

Fat 17.6g (8.8g)
Sugars 2.5g (1.3g)
Salt 1178mg (589mg)
Vitamin A 0% (0%)


Vitamin C 36% (18%)
Calcium 3% (1.5%)
Iron 11% (5.5%)
Thiamin 38% (19%)
Riboflavin 8% (4%)
Niacin 35% (17.5%)
Folate 9% (4.5%)
Zinc 19% (9.5%)
Copper 20% (10%)
Interesting Facts
This is a Pakistani dish and clearly shows off its West Indian influence.


Red Curry Tamales
Type: Thai, Mexican Serves: 24

Time to Prepare: 1 hour
Ingredients
The Masa
12 cups of masa harina flour
10 cups of water or veggie stock (see below for some tasty stock options, this amount may
also vary depending on the type of masa you use)
1 tbsp. of salt
3 cups of vegetable shortening
¼ cup of red curry paste
Option: 2 cups of oil or margarine instead of the shortening
24 dried corn husks
Water to soak the husks
Option: 1 tbsp. of baking powder
The Filling
4 potatoes, diced
2 carrots, diced
¼ cup of crushed peanuts
Instructions
Making the Masa Paste
Warm the stock.
Combine the masa harina flour with the salt (and optional baking powder.)
Stir the vegetable shortening and curry paste rapidly until they are creamy.
Pour the stock into the masa mix and stir until it is thoroughly combined.
Beat the moist masa mix into the shortening until you have a paste that will spread with a
knife without breaking apart.
You should end up with a semi-thick paste.
If you do not have this, you can add more stock in ¼ cup amounts to the mix until you have
the right consistency.
To check the consistency, spread the masa on a corn husk and if it spreads easily while
staying together, you have the right consistency.


Option: If you use oil instead of the shortening, add it to the dry masa and then add the
stock to the masa.
Stock Options
Boil two dates and a pinch of salt with each cup of water for ten minutes and then remove
the dates.
Boil 2 tbsp. of raisins with each cup of water for ten minutes and then remove the dates.
Simmer one dried ancho, chipotle, or other chile of your choice per three cups of water for
ten minutes and then remove the chile (use the rehydrated chile in your filling.)
Use veggie stock instead of water.
Simmer six cloves of garlic per cup of water for fifteen minutes, removing the garlic when you
are finished.
Simmer 1 tbsp. of peppercorns and 1 cinnamon stick per two cups of water for ten minutes,
straining the stock when you are done.
Whichever stock you use, allow it to cool down to a warm temperature before you use it or
else the heat will cook the masa.
The Filling
Dice the potatoes and carrots.
Steam them for 5 minutes.
Combine them with the crushed peanuts.
Assembling the Tamales

Soak the corn husks for at least two minutes.
Spread masa paste over the top half of a corn husk (the top half is the wide half) about ¼”
high.
Spoon a line of the filling on one side of the masa paste.
Roll the tamale from the filling side to the other side.
You will end up with one half of the roll that has masa paste and one that does not.
Fold the half that does not have the masa paste against the tamale, folding it in towards the
flap of the roll.
Repeat this process with the rest of the ingredients.
Steam the tamales for 45 minutes.
If you have a lot of tamales and a tall steamer, you can place the tamales vertically in the
steamer.


Kitchen Equipment
Pot for the stock

Large Mixing Bowl for the masa mix
Large Mixing Bowl to cream the shortening
Large Pot to soak the husks
Spoon, Knife, or Paint Brush to spread the masa on the husks
Measuring Cup
Measuring Spoon
Whisk
Presentation
I unrolled the tamale in this picture so you could get a glimpse of

the inside, but they should be served closed with an extra strand of
corn husk used to tie them together.
Time Management
Tamales have a reputation for being time consuming, but once you get the masa paste, filling, and
corn husks prepped, you can make them very quickly. To speed up the time, you can make the
filling the day before. The masa paste and the soaked husks take a minimal amount of time to prep.
Tamales can be frozen and kept for up to a year.
Serve this with a side salad made from dark leafy greens, red beans, lime zest, and a touch of
toasted sesame oil.
Where to Shop
All of the ingredients for the basic tamale can be purchased at any store that caters to Mexican


cuisine and may even be available in your local market depending on where you live. When buying
the masa, look for finely ground corn flour and only purchase as much as you think you will use
within the week. Corn flour has a good amount of oil and that means it will go rancid if stored too
long.
How It Works
The stock is added to the masa instead of the other way around so that the masa does not clump.
It is then beat into the shortening, which is used to bind the masa together and make it spreadable,
for the same reason (yes, shortening can clump when added to dry or moist ingredients!) They are
then steamed so that they stay moist and the masa can finish binding together.
Chef’s Notes
I love tamales and I was thinking about making some when I saw the Thai red curry paste in my
refrigerator and was inspired to add it to the masa paste.
Calories 9076.7 (378.2)

Calories from Fat 4392 (183)
Fat 488.0g (20.3g)
Sugars 0.0g (0.0g)
Salt 6972mg (290.7mg)
Vitamin A 0% (0%)
Vitamin B6 253% (10.5%)
Vitamin C 0% (0%)
Calcium 193% (8.0%)
Iron 548% (22.8%)
Thiamin 977% (40.7%)


Niacin 673% (28.0%)
Folate 640% (26.7%)
Zinc 162% (6.8%)
Copper 116% (4.8%)
Interesting Facts
Tamales are traditionally a holiday food, though they are served year round throughout the
Southwest.


Polenta with Curried Eggplant
Type: Side Serves: 12

Ingredients
½ of an onion, diced
1 eggplant, diced
1 tsp. of oil
3 tbsp. or roughly chopped sage leaves
2 packages of polenta
2 tsp. of oil
Pepper for garnish
Instructions
Dice the onion and eggplant.
Mince the garlic.
In a sauté pan over a medium heat, sauté the onion until it becomes soft.
Add the eggplant and garlic and continue sautéing these until the eggplant softens.
Add the curry powder, stirring everything together and continue sautéing the ingredients for 30
seconds.
Add the sage leaves and sauté the ingredients another minute.
Set this aside.
Slice the polenta into ¾” rounds.
Over a medium-high heat, sauté the polenta rounds in a large pan until they are slightly crisp on
both sides.
Top each polenta round with the filling.
Garnish each round with fresh pepper.


Kitchen Equipment
2 Sauté Pans
Stirring Spoon
Spatula
Knife
Cutting Board
Measuring Spoon
Presentation
These are single serving sides, so they should be served on a small

plate so that they do not get overwhelmed by a lot of empty space.
I like to spread the pepper garnish around the plate.
Time Management
The filling can be made well ahead of time, but the polenta is best when it comes out of the pan.
Serve this with a glass of dry white wine. I particularly like how that balances the sage.
Where to Shop
You can purchase packaged polenta at most stores, though Trader Joe’s and Fresh & Easy have
the best price. The ingredients should be relatively easy to find. Approximate cost per serving is
$.75.
How It Works
The eggplant is a simple curried eggplant dish, but instead of the eggplant being chopped, it’s

diced so that it fits on the polenta. The curry powder is added towards the end so it does not burn
and the sage is added at the end so that it crisps just a bit. The timing on the curry powder and
sage is important. The polenta is fried so that it becomes crispy.
Chef’s Notes
I came up with this recipe because I had some left-over polenta in my cabinet from an Italian meal
that I made the night before.
Calories 655.1 (54.6)

Fat 14.1g (1.2g)
Sugars 18.7g (1.6g)
Salt 28mg (2mg)

Vitamin B6 33% (2.8%)
Calcium 7% (0.6%)
Iron 26% (2.2%)
Thiamin 57% (4.8%)
Niacin 34% (2.8%)
Folate 23% (1.9%)
Zinc 8% (0.7%)
Magnesium 24% (2%)
Copper 23% (1.9%)


Interesting Facts
Polenta is commonly available in plastic tubes, which is why it so frequently shaped into rounds.


Curried Melon Balls
Type: Appetizer Serves: 20

Time to Prepare: 10 minutes + 30 minutes to sit
Ingredients
1 cantaloupe
1 small watermelon
½ tsp. of yellow curry powder
Fresh mint for garnish
Instructions
Cut the cantaloupe in half and remove the seeds.
Cut the watermelon in half.
Using a melon scoop, scoop out balls of the melons, making sure not to scoop into the rind.
Lightly sprinkle the curry powder over the melon balls.
Allow this to sit for at least 30 minutes.
Garnish the platter with fresh mint.


Kitchen Equipment
Large Knife
Cutting Board
Melon Scooper
Measuring Spoon
Presentation
Try to prop the mint up amongst the melon balls. This works best
if you leave a few leaves attached to the stem and cut just below
the leaves.
Time Management
These should be served within two hours of scooping out the melon balls or else the melon starts
to oxidize and go bad.
Serve this with a glass of sparkling lime or lemongrass low-sugar soda.
Where to Shop
All the ingredients are fairly common. Approximate cost per serving is $.25.
How It Works
The melon should sit with the curry so that the moisture in the melon balls blends with the curry,
creating a sweet, very lightly flavored curry sauce to coat the melon balls. There should only be a
hint of curry to the melon balls. Mint is used for color.


Chef’s Notes
I love fresh melon and this is a great way to create an unexpected flavor that works well with the
sweetness of the melon.
Calories 902.9 (45.1)

Fat 4.1g (0.2g)
Sugars 176.0g (8.8g)
Salt 109mg (5mg)
Vitamin A 606% (30.3%)

Vitamin B6 66% (3.3%)
Vitamin C 614% (30.7%)
Calcium 19% (1%)
Iron 33% (1.7%)
Thiamin 60% (3%)
Niacin 38% (1.9%)
Folate 41% (2.1%)
Zinc 21% (1.1%)
Copper 54% (2.7%)
Interesting Facts
Cantaloupes have been cultivated for at least 4,000 years starting with the Egyptians.


Baked Squash Stuffed with Curried Plantains

Ingredients
1 Asian green pumpkin or acorn squash
1 plantain, peeled and sliced
2 cups of chopped red cabbage
1 tsp. of oil
2 tsp. of red curry powder
¼ tsp. of salt
½ cup of cooked red beans, rinsed
Instructions
Preheat oven to 425°F.
Bake the squash whole for 40 minutes.
While it is baking, prepare the filling.
Peel and slice the plantain into ½” thick pieces.
Chop the red cabbage into bite-size pieces.
In a sauté pan over a medium heat, sauté the plantains and cabbage with the oil for about 5 minutes.
Add the curry powder and salt and continue sautéing everything for another minute.
Remove the pan from the heat.
Add the cooked beans to the plantain and cabbage filling and set the filling aside.
Once the squash is done baking, carefully remove the top by slicing diagonally into the squash,
cutting out a circle.
Scoop out as many seeds as you can from the inside of the squash.
Fill the squash with the sautéed ingredients and serve.


Low-fat Version
Instead of sautéing the ingredients in oil, you can steam them. If you do this, dress them with the
curry powder and salt before they go in the steamer.
Raw Version
Use mung bean sprouts instead of cooked beans and slice the cabbage thinly instead of chopping
it since there will be no heat to reduce it.
Kitchen Equipment
Oven
Large Knife
Cutting Board
Measuring Cup
Sauté Pan
Spatula
Presentation
Be gentle when you remove the squash from the oven so that it
does not crack. Likewise, gently load the hollowed-out squash so
you do not break it open.
Time Management
Don’t start the filling until the squash has baked for about 30 minutes. This ensures that the filling
will still be warm by the time you start stuffing the squash. If you can’t serve the squash right away,
place the lid back over the sauté pan to keep the filling warm.


Serve this with a side of smoked rice topped with lime zest.
Where to Shop
I purchased my Asian green pumpkin at an Asian market. When you purchase the plantains, look
for ones that are just starting to brown. If they are mostly brown, the plantains will be too soft. If
there is no browning on the skin, they’ll be too hard and the taste will be too dry. Approximate cost
per serving is $4.00.
How It Works
A baked squash creates an edible bowl out where its walls are soft, but do maintain good structure.
The plantains lend sweetness to the dish while the cabbage gives it a nice color. The curry
powder is added at the end so that it does not burn.
Chef’s Notes
I knew I wanted a stuffed squash recipe, but I wasn’t sure what I was going to stuff it with until I went
to the store and saw a number of ripe plantains which I thought would go perfect with the left-over
red cabbage I had sitting in my refrigerator.
Calories 830.3
Fat 6.2g
Dietary Fiber 29.4g
Sugars 35.1g
Protein 22.8g
Salt 608mg


Vitamin A 74%
Vitamin B6 89%
Vitamin C 204%
Calcium 28%
Iron 59%
Thiamin 68%
Riboflavin 21%
Niacin 31%
Folate 96%
Phosphorous 51%
Potassium 103%
Zinc 20%
Magnesium 79%
Copper 47%
Interesting Facts
While plantains are considered a staple of the Caribbean diet, they were not introduced to the
region until the 1500s.
While most pumpkins in North America are orange, most of the ones consumed in Asia are green.


Spring Rolls with Roasted Red Pepper Curry Sauce
Type: Side Serves: 8

Ingredients
The Spring Rolls
1 carrot, shredded
1 cup of shredded red cabbage
1 oz. of thin rice noodles, soaked in warm water
8 leaves of red leaf lettuce
8 spring roll rice paper wrappers, soaked in warm water
The Sauce
1 tsp. of Thai red curry paste
2 roasted red peppers
1/8 tsp. of salt
1 tsp. of agave nectar
Garnish
2 limes, sectioned into quarters
Instructions
Making the Spring Rolls
Shred the carrot and cabbage.
Soak the rice noodles in warm water (about 5 minutes).
Soak a rice paper wrapper in warm water until it just starts to become soft and immediately
remove it (about 1-2 minutes).
Place a piece of red leaf lettuce on one side of the wrapper.
Place a small line of rice noodles in the middle of the lettuce, followed by the shredded
carrot, and then the shredded peanuts.
Roll the wrapper half-way closed over the lettuce and fold up the back side of the wrapper
(the third that is not covered with the lettuce).
Continue rolling the wrapper closed.
Repeat this with the other wrappers.
Making the Sauce


Blend all of the sauce ingredients together until you have a smooth dipping sauce.
Finishing off the Spring Rolls
Serve with a wedge of lime and some extra crushed peanuts.


Low-fat Version
Omit the peanuts from the recipe and add a quarter cup of shredded zucchini to make up the bulk.
Raw Version
Omit the rice paper wrappers and just use the lettuce. Use raw red bell peppers instead of
roasted ones. Instead of rice noodles, use zucchini noodles.
Kitchen Equipment
Pot to warm the water

Plate to soak the wrappers
Small Bowl to soak the rice noodles
Grater or Food Processor
Blender
Knife
Cutting Board
Measuring Spoon
Measuring Cup
Presentation
These can be served family style on a huge platter with a set of

each sauce on either side or individually as shown. If you have a
large lettuce leaf, pat it very dry and place that under the spring
roll.
Time Management
You may be inclined to do all the spring roll wrappers at once before filling them, but I find that as
they sit, they continue to absorb the excess water, making them softer and more prone to tearing as
you roll them. It’s best to do one, fill it, roll it, and then move on to the next one.


Serve this with a coconut peanut curry.
Where to Shop
Thai Kitchen makes a vegan Thai red curry paste (many of them have shrimp paste) and it is
usually available at most grocery stores. Rice noodles and rice paper wrappers are sometimes
available in common grocery stores, but always available at an Asian market. Trader Joe’s and
Fresh & Easy both have great prices on roasted red peppers. Approximate cost per serving is
$.75.
How It Works
The rice paper wrapper only takes a minute or so to hydrate and you can feel it soften with your
fingers incredibly fast. Because it will continue to absorb the excess water left on it, I only hydrate
it to the point where it just starts to become soft. That way it will achieve the right consistency
after it is wrapped as it takes the moisture from the filling and whatever water is left on it. The
filling is a mix of colors with the peanuts thrown in for texture. The sauce is a very sweet sauce
which balances out the pungency and aroma of the red curry paste. The lime is there for those
who want to create a sour taste to go along with the sweetness of the sauce.
Chef’s Notes
I also use the dipping sauce for pasta and salad dressings.
Calories 900.0 (112.5)

Fat 25.1g (3.1g)
Sugars 22.8g (2.9g)


Salt 942mg (118mg)
Vitamin A 564% (70.5%)

Vitamin C 518% (64.8%)
Calcium 15% (1.9%)
Iron 25% (3.1%)
Thiamin 32% (4%)
Niacin 55% (6.9%)
Folate 30% (3.8%)
Zinc 22% (2.8%)
Copper 23% (2.9%)
Interesting Facts
The main ingredient in most Thai curries is shallots.


Red Bean Curry Burger

Ingredients
1 cup of diced onion
1 medium red bell pepper, diced
1 ½ cups of red beans
1 tbsp. of red curry powder
1 tsp. cayenne pepper
½ tsp. of salt
¾ cup of cooked oatmeal
1 ½ cups of breadcrumbs
Instructions
Blend the onion, garlic, bell pepper, beans, and spices until they are coarsely ground.
Add in the breadcrumbs and oatmeal.
Blend until you have a semi-smooth dough.
Form the dough into a ball, compressing it with your hand.
Add in more breadcrumbs as necessary so that the dough easily comes off of your hands.
From that, form four smaller balls and press them into patties.
Lightly oil a sauté pan or grill.
On a medium high heat, cook the patties until they are golden brown.


Kitchen Equipment
Food Processor
Cutting Board
Knife
Measuring Cup
Measuring Spoon
Spatula
Saute Pan or Grill
Presentation
I prefer to leave the burger open-faced so the diner can see what
they’re getting. Place some of the ingredients on the top bun and
leave the patty on the bottom bun. For some extra presentation,
you can garnish the side of the plate with cut cilantro leaves.
Time Management
Start the oats before you begin anything else. That way you can work while the oats cook. It also
helps to get the pan warm before you begin cooking the burger (do this while you blend everything
together) to speed up the cook time. The dough will store for a day if you keep it covered. If you
store it longer than that, add in ¼ tsp. of water to the dough to make up for any lost moisture.
Avocado goes perfectly with this burger, being a good counter to the semi-spicy nature of it while
complementing the curry with its rich creaminess.
Where to Shop
All of these ingredients are fairly common.


How It Works
The stickiness of the oats acts as a binder, holding all of the other ingredients together. The
beans provide the bulk to the burger in addition to a dark taste. The large amount of curry powder
is used because the beans, breadcrumbs, and oats will greatly cut it. The breadcrumbs are used in
conjunction with the oats and beans to act as a mortar. While not a tasty metaphor, that is often
how breadcrumbs are used in any dish in which they are combined with other ingredients.
Chef’s Notes
When working with the burger, it should come off of your hands easily with a minimal amount of
residue. If you find it leaving large amounts of dough on your hands when you are done forming it
into a ball, add more breadcrumbs, remix it, and reform it. Your hand doesn’t have to come away
clean, but the dough should easily come away.
Calories 1321.5 (330.4)

Fat 14.4g (3.6g)
Sugars 3.4g (0.9g)
Salt 2568mg (642.1mg)
Vitamin A 137% (34.3%)

Vitamin B6 58% (14.5%)
Vitamin C 405% (101.3%)
Calcium 53% (13.3%)
Iron 117% (29.3%)
Thiamin 113% (28.3%)
Niacin 68% (17%)


Folate 147% (36.8%)
Potassium 60% (15%)
Zinc 47% (11.8%)
Copper 65% (16.3%)
Interesting Facts
The first veggie burger was ostensibly created in 1982 in London.

Burgers made from beans are just one type of veggie burger. Other types use soy, potatoes, or
seitan.


Curried Cashew Wrap

Ingredients
3 oz. of hard-pressed, super firm baked tofu
¼ cup of roasted cashews
1 green onion, sliced
1/8 of a yellow onion, sliced
½ of a carrot, shredded
1 clove of garlic, minced
½ tsp. of sesame oil
¼ tsp. of salt
Option: ½ tsp. of cayenne pepper
2 large lettuce leaves
Instructions
Chop the tofu and slice the green onion and yellow onion.
Shred the carrot and mince the garlic.
On a medium-high heat, sauté the tofu and yellow onion in the oil for about 4 minutes.
Reduce the heat to medium and add the garlic, green onion, carrot, and cashews.
Sauté these for another 2 minutes.
Add in the salt and curry powder and finish sautéing everything for 2 more minutes.
Place half the mix in each of the leaves and serve.


Kitchen Equipment
Cutting Board
Chefs’ Knife
Sauté Pan
Measuring Spoon
Presentation
Leave the lettuce open so that the contents are displayed

before eating. The carrot will make a nice contrast against
the green of the lettuce and the yellow of the curried
cashews and tofu.
Time Management
Make sure to get everything cut up before you start cooking anything so that you don’t have to
scramble to get all you chopping done while sautéing everything. Also, this mix will keep for a day,
so if you want to make a bigger batch of it, you can take out smaller portions and warm them up
when you want to use them later.
This goes nicely with a sweet chai tea that is made with water, not soy milk.
Where to Shop
The best place to get the tofu is at an Asian market. Usually, the tofu is marked as a baked tofu
cake. I like to get the cashews from a bulk bin as I can control how many I get instead of having to
overbuy with a prepackaged version. The rest of the ingredients are fairly easy to come by.


How It Works
Sautéing the onion and tofu together infuses them with the sesame flavor and also softens the
onion without overly caramelizing it. Adding in the other ingredients and sautéing it before the
spices are added allows them to sweat a bit and get coated with the oil which will allows the spices
to stick to them better when they are added. Finally, just adding in salt and curry powder allows
those flavors to be featured.
Chef’s Notes
I like curries that are subtle, but clearly recognizable as curries. This one uses just the right amount
of spice to be that type of curry. If you like bold curries, consider doubling the amount of curry
powder in the recipe.
Calories 377 (189)

Fat 21g (11g)
Total Carbohydrates 30g (15g)
Dietary Fiber 2g (1g)
Sugars 3g (1.5g)
Protein 17g (8.5g)
Salt 567mg (284mg)
Vitamin A 128% (64%)

Vitamin B6 15% (7.5%)
Vitamin C 4% (2%)
Calcium 49% (25%)
Iron 35% (18%)
Thiamin 15% (7.5%)
Riboflavin 6% (3%)
Niacin 5% (2.5%)


Folate 13% (6.5%)
Potassium 22% (11%)
Zinc 24% (12%)
Magnesium 46% (23%)
Copper 48% (24%)
Interesting Facts
Curry powders are made not just of one spice, but several different powders combined.
Curries are individual to families, with curry recipes being passed down from generation to
generation.
Cashew trees also produce cashew apples, which are very tasty.


Berbere Chili with Glazed Tempeh

Ingredients
½ a yellow onion, diced
1 tsp. of olive oil
6 tomatoes, scored
¼ cup of water
15 oz. of black beans
1/3 cup of berbere
1 tsp. of salt
1 tbsp. of chopped basil
4 oz. of tempeh, cubed
2 tsp. of sweet agave nectar
¼ tsp. of allspice
1 tsp. of oil
Instructions
Dice the onion, mince the garlic, score the tomatoes, and chop the basil.
Caramelize the onion on a medium high heat in the olive oil.
Reduce the heat to medium and sauté the garlic for about three minutes.
Add in the water and the tomatoes, smashing the tomatoes.
Simmer this until the tomatoes turn into a sauce.
Add in the berbere, basil, and beans (with liquid) and simmer this for about 30 minutes.
While it is simmering, toss the tempeh in the sweet agave nectar and allspice.
On a medium heat, sauté this in the 1 tsp. of oil until the agave nectar turns into a glaze (this
should only take about five minutes.)
Remove from the heat and add in the glazed tempeh.


Kitchen Equipment
Cutting Board
Chefs’ Knife
Medium-sized Pot
Sauté Pan for the tempeh
Measuring Cup
Measuring Spoon
Presentation
Save a few pieces of fresh basil to add to the top of the chili
to give a nice, fresh, green contrast to this dark chili.
Time Management
There’s a decent amount of downtime right in the middle of the recipe while the tomatoes are
turning into a sauce. If you want to glaze the tempeh early, that is a good time to do it. You can
also do it while it is simmering once the berbere has been added. This is a chili that should be
served within the day, otherwise the glaze will leave the tempeh and blend into the chili. If you want,
you can make the base ahead of time and then just do the tempeh right before you serve it.
Berbere can be spicy, so consider serving this with a sweet cinnamon tea (cinnamon is one of the
flavors found in Ethiopian cuisine and is one of the spices in berbere.)


Where to Shop
Most major cities now have stores that sell some sort of Ethiopian foods, so look for that. You
can also try an Ethiopian restaurant. If you cannot find the spice mix, you can substitute berbere
paste or even make your own berbere. The tempeh can usually be found at any store that has a
decent vegetarian section and of course, at places like Whole Foods, Wild Oats, Central Market,
etc. Trader Joe’s is probably the best place to get the basil. Everything else should be easy to
find.
How It Works
Berbere is an Ethiopian chili powder mix, so it goes great for making an exotic tasting chili.
Because it has such a dark flavor, the black beans make the perfect complimentary food to it and
are small enough to distinguish them from the tempeh. The tempeh gives a shot of firm texture to
the chili and also a shot of intense, aromatic sweetness. Using the allspice on it creates a
complimentary flavor because allspice is one of the ingredients used in berbere. Basil is also used
commonly in Ethiopian hot sauces and goes well with berbere. Finally, adding in the tempeh at the
end ensures that the glaze stays on the tempeh and does not dissolve into the chili.
Chef’s Notes
This is a fun riff to do on a traditional chili as the berbere has a strong chili taste, but it also
contains a number of spices not found in traditional chilis.
Calories 964 (482)

Fat 12g (6g)
Total Carbohydrates 161g (81g)
Dietary Fiber 49g (25g)
Sugars 27g (14g)
Protein 53g (27g)


Salt 2435mg (1218mg)
Vitamin A 366% (183%)

Vitamin B6 110% (55%)
Vitamin C 206% (103%)
Calcium 26% (13%)
Iron 82% (41%)
Thiamin 88% (44%)
Riboflavin 44% (22%)
Niacin 42% (21%)
Folate 160% (80%)
Potassium 144% (72%)
Zinc 38% (19%)
Magnesium 98% (49%)
Copper 70% (35%)
Interesting Facts
Berbere is one of the main spice mixes of Ethiopia.

Ethiopian cuisine has an inordinate amount of vegetarian dishes since they have so many fast days
(fast days are no-meat days.)
Tempeh can take over a month to make scratch.


Curry Split Pea Stew
Type: Soup Serves: 4

Ingredients
¼ of an onion, diced
1 carrot, diced
1 tsp. of oil
2 tsp. of mild yellow curry powder
4 cups of water or veggie broth
1 ½ cups of yellow split peas
½ tsp. of salt
¼ cup of chopped cilantro
Instructions
Dice the onion and carrot.
Mince the garlic.
Over a medium heat, sauté the onion and carrot in the oil until they are soft.
Add the garlic and curry powder and sauté this for another minute.
Add the water and stir everything together.
Bring the liquid to a simmer.
Add the yellow split peas and return the liquid to a simmer.
Cover the pot.
Reduce the heat to low.
Cook the split peas for 20 minutes.
Remove the stew from the heat.
Immediately stir in the salt and cilantro.


Low-fat Version
Omit the oil from the recipe and simmer the onion and carrot with the liquid instead of sautéing
them first.
Raw Version
Create a curried broth by blending the curry, salt, two cups of water, carrot, onion, and garlic until
you have a smooth sauce. Add four cups of ground cauliflower or pulsed sprouted garbanzo beans
to the broth and allow it to sit for at least an hour.
Kitchen Equipment
Knife
Cutting Board
Measuring Cup
Measuring Spoon
Pot with Lid
Stirring Spoon
Presentation
This is a simple soup that deserves a simple presentation.
Time Management
This stew gets better as it sits and will have the best flavor if you let it sit for at least twelve hours.


Serve this with a side of sliced mango dressed with a touch of sriracha sauce.
Where to Shop
All of the ingredients for this are very easy to find. Approximate cost per serving is $1.00.
How It Works
The onion and carrot both impart sweetness to the stew, with the carrot adding color to the dish.
The cilantro is also used for color. Some of the ingredients are sautéed because the hot oil will
change their flavors, giving them a deeper quality, especially the curry powder.
Chef’s Notes
This is a very basic stew, but it makes a great staple recipe.
Calories 1063.0 (265.7)

Fat 9.0g (2.3g)
Sugars 22.2g (5.5g)
Salt 1164mg (291mg)
Vitamin A 195% (48.8%)

Vitamin B6 25% (6.3%)
Calcium 14% (3.5%)
Iron 59% (14.8%)
Thiamin 105% (26.3%)


Riboflavin 28% (7%)
Niacin 38% (9.5%)
Folate 3% (0.8%)
Zinc 55% (13.8%)
Copper 74% (18.5%)
Interesting Facts
Some etymologists think the word curry has English, not Indian, origins.


Curried Garbanzo and Spinach Stew

Ingredients
4 cups of garbanzo beans (chickpeas), rinsed
6 cups of chopped spinach (about two heads of spinach)
1 onion, diced
¼ cup of diced, roasted green chiles
2 tsp. of olive oil
2 tbsp. of yellow curry powder
Optional: 1 tsp. of garam masala
2 tsp. of freshly grated ginger
6 tomatoes
4 cups of water
½ tsp. of salt
Instructions
Chop the spinach, dice the onion, mince the garlic, and grate the ginger.
On a medium heat, sauté the onion until it turns soft.
Add the garlic and ginger and sauté these for about 1 minute.
Add in the yellow curry powder and garam masala and sauté this for another minute.
If your pan dries out, add in a touch more oil to keep the curry powder from sticking.
Add in the water and stir.
Bring this to a boil and then add in the tomatoes, spinach, chiles, and garbanzo beans.
Reduce this to a low simmer and simmer it for 30 minutes.
Gently press on the tomatoes occasionally while they are simmering so they break apart and
disseminate throughout the water.
Remove from the heat and add in the salt.


Kitchen Equipment
Small Knife
Cutting Board
Medium sized Pot
Spoon for stirring the stew
Measuring Spoon
Measuring Cup
Colander to rinse the garbanzo beans
Grater
Presentation
A white bowl does not do this stew justice. Try a yellow or orange
bowl. If you don’t have one of those, a richly colored bowl will do.
A metal bowl will also work because Indian cuisine is frequently
served in that, so we are used to identifying that with curries. A
few fresh spinach leaves make a nice garnish for the stew.
Time Management
Since the cook times are so short on a few of the ingredients, make sure to get them all prepped
before you start working with anything in the pan unless you are particularly quick in the kitchen.
Rice is the obvious complement for this dish, but it also goes quite well over chopped and steamed
potatoes and with a little mashing, makes a nice filling for a stuffed flatbread.
Where to Shop
You don’t have to go to an Indian market to purchase the spices, though you will get a much better
price there than most other places. You should also be able to purchase them in bulk at Sprouts
and Whole Foods or you can make your own or buy them jarred at most conventional markets.


When purchasing the spinach, make sure the spinach is a dark green color and the leaves aren’t
wilting.
How It Works
The onion is sautéed first because it takes the longest to soften of all the ingredients. The garlic
is then added so it can sauté briefly in the oil and release its pungent flavors. The spices are
added next so they can release their flavors without inhibiting the cooking of the onion and garlic.
After that, the rest of the ingredients are added so the stew can simmer and all the flavors from the
spices, onion, and garlic can combine with the tomatoes while they are turning into a sauce.
Chef’s Notes
I first heard the beans referred to as garbanzo beans by my grandfather when I was very young and
grew up not knowing that they were the same thing as chickpeas, so that’s why I called this stew a
Curried Garbanzo Bean and Spinach Stew instead of a Curried Chickpea and Spinach stew.
Calories 1526.4 (381.6)

Fat 23.3g (5.8g)
Sugars 25.2g (6.3g)
Salt 2113mg (528.1mg)
Vitamin A 340% (85%)

Vitamin B6 283% (70.8%)
Vitamin C 412% (103%)
Calcium 56% (14%)
Iron 121% (30.3%)
Thiamin 45% (11.3%)


Niacin 39% (9.8%)Folate 285% (71.3%)
Zinc 79% (19.8%)
Copper 126% (31.5%)
Interesting Facts
Chickpeas are also called ceci beans.

Spinach is related to amaranth.


Curry Peanut Soup
Type: Soup Serves: 4

Ingredients
1 onion, chopped
3 tbsp. of chopped cilantro
4 cups of water
1 cup of unsalted peanut butter
½ cup of rice
1 tsp. of dried safflower
¾ tsp. of salt
1 tbsp. of yellow curry powder
¼ tsp. of cayenne pepper
Instructions
Chop the onion.
Mince the garlic.
Chop the cilantro and set it aside.
Over a medium heat, sauté the onion in the peanut oil until the onion just starts to brown.
Add the garlic and continue sautéing these for another 2 minutes.
Add in 2 cups of water and the peanut butter, stirring until you have a smooth peanut butter sauce.
Add in 2 cups of additional water and stir again until the sauce is smooth.
Bring the soup to a simmer.
Add the rice, dried safflower, salt, curry, and cayenne pepper.
Cover the pot.
Reduce the heat to medium-low.
Cook the soup for 20 minutes.
Remove it from the heat.
Serve the soup garnished with cilantro and crushed peanuts.


Raw Version
Blend one ½ an onion and 2 cloves of garlic with the water, raw peanut butter, salt, curry powder,
and cayenne pepper. Soak the safflower in the soup for at least 10 minutes before serving. Omit
the oil and substitute ½ cup of uncooked rice with 2 cups of shaved jicama.
Kitchen Equipment
Soup Pot with Lid

Knife
Cutting Board
Measuring Cup
Measuring Spoon
Ladle
Presentation
This looks best in a bowl with a decorative rim that has an earth-
toned pattern.
Time Management
This is best served hot and will thicken dramatically if it is allowed to sit for more than ten minutes.
If that happens, you will need to add at least another half cup of water.
Serve this as the first course to a crispy seitan steak or a spicy risotto with smoked mushrooms.


Where to Shop
I typically get my peanut butter freshly ground at Sprouts, though you can also purchase it from
Whole Foods. Jarred, organic peanut butter can be found at Fresh & Easy and Trader Joe’s.
Safflower can typically be found at most Mexican markets. Approximate cost per serving is
$1.00.
How It Works
Sautéed to the point where it just starts to brown, the onion's sweetness is maximized without
adding any bitterness to it. Unfortunately, onions can become bitter tasting when they're allowed
to brown for awhile. The garlic is then briefly sautéed so that it becomes pungent instead of nutty
and then a small amount of water is added. The ratio of water to peanut butter is important for the
first stirring. If there is too much water, the peanut butter clumps. If there’s too little, it burns to the
bottom of the pot before it can turn into a sauce. The safflower is used for a bit of color, but also
to give the soup an earthy taste.
Chef’s Notes
Curry and peanut butter are two of my favorite ingredients and are commonly paired in East
African cuisine.
Calories 2235.0 (558.8)

Fat 153.1g (38.3g)
Sugars 25.7g (6.4g)
Salt 1906mg (476mg)


Vitamin A 0% (0%)
Vitamin B6 85% (21.3%)
Vitamin C 0% (0%)
Calcium 14% (3.5%)
Iron 34% (8.5%)
Thiamin 19% (4.8%)
Niacin 205% (51.3%)
Folate 60% (15%)
Zinc 66% (16.5%)
Magnesium 124% (31%)
Copper 76% (19%)
Interesting Facts
Peanuts are a legume, not a nut.


Berbere Peanut Butter and Chocolate Balls
Type: Dessert Serves: 20

Time to Prepare: 15 minutes of labor + 1 hour for the peanut butter dough to chill + 1 hour for the
finished dessert to chill
Ingredients
1 ½ cups of crunchy salted peanut butter
1 cup of confectioners’ (powdered) sugar
1 ½ tsp. of berbere
16 oz. of dark chocolate, melted
Crushed peanuts for garnish
Instructions
Combine the peanut butter, confectioners’ sugar, and berbere together until you have a semi-tight
peanut butter dough.
Cover the peanut butter dough and place it in the refrigerator for an hour.
Once the dough has chilled, separate it into 20 different pieces and quickly roll each piece into a
ball using the palm of your hands.
Set these aside.
Melt the chocolate over a double boiler.
Line a tray with wax paper.
Quickly dip each peanut butter ball in the chocolate and set them on the wax paper.
Place these in the refrigerator to chill for an hour.
Garnish with crushed peanuts.


Raw Version
Omit the confectioners’ sugar and use an equal amount of ground dehydrated coconut shreds.
Use 1 cup of raw cacao powder, 1 cup of raw agave nectar, and ¼ cup of coconut oil, all combined
to make the chocolate sauce.
Kitchen Equipment
Mixing Bowl
2 Platters
Wax Paper
Double Boiler
Tongs or Basket to dip the peanut butter balls in the chocolate
Measuring Spoon
Measuring Cup
Presentation
Garnish these with crushed peanuts and a sprinkling of berbere.
Time Management
These freeze rather well, so you can make a big batch ahead of time. Allow them to thaw in the
refrigerator for about two hours before serving.
Because this dessert has an exotic flavor, consider serving it with other exotic tasting desserts.
For example, you can serve them with lemon basil leaves dipped in chocolate or frozen oranges with
a raspberry star anise sauce.


Where to Shop
Berbere can be purchased at Cost Plus World Market or you can make your own version of it.
Dark vegan chocolate can be found at Whole Foods, Trader Joe’s, and Fresh & Easy.
Approximate cost per serving is $.40.
How It Works
Berbere and peanut butter make a natural combination for savory dishes, but works surprisingly
well for desserts. It’s got a slightly tangy taste with plenty of aromatic spices that are enhanced by
the confectioners’ sugar. Chocolate and peanut butter are, of course, natural pairings. The
peanut butter dough is chilled so that it remains as tight as possible while working with it. This
helps it keep its ball shape when it is quickly dipped in the warm chocolate. The dessert is then
subsequently chilled so that the chocolate does not run all over your guests’ fingers!
Chef’s Notes
I really wasn’t sure how the berbere would turn out, but I served this at a party about a year ago
and it was a surprisingly huge hit.
Calories 5494.1 (274.7)

Fat 348.7g (17.4g)
Sugars 342.5g (17.1g)
Salt 1835mg (92mg)
Vitamin A 0% (0%)
Vitamin B6 114% (5.7%)
Vitamin C 0% (0%)


Calcium 28% (1.4%)
Iron 110% (5.5%)
Thiamin 25% (1.3%)
Niacin 272% (13.6%)
Folate 89% (4.5%)
Zinc 119% (6%)
Copper 221% (11.1%)
Interesting Facts
While chocolate originated in Central America, West Africa now produces most of the world’s
supply.


Coconut Lime Tart
Type: Dessert Serves: 8

Time to Prepare: 45 minutes + 2 hours to chill
Ingredients
Graham Cracker Crust
1 ½cups graham cracker pieces or crumbs (about 1 sleeve of graham crackers)
1/3 cup canola oil + more for greasing the pan
1 tbsp. granulated sugar
1 tbsp. water
Filling
1 ½cups firm silken tofu, well drained
1 cup soy cream cheese
1 cup granulated sugar
5 tbs. cornstarch
½ cup lime juice
2 tbsp. lime zest
2 tsp. vanilla extract
1 tbs. coconut extract
Garnish
Shredded coconut for garnish
Instructions
Making the Crust
Preheat the oven to 350 degrees F.
Lightly grease and flour a 9-inch tart pan.
Process the graham crackers in a food processor or blender until finely ground.
Add the oil, sugar, and water and process until combined.
Press the crust mixture into the prepared pan.
Bake for 10 minutes.
Let cool before filling.
Making the Filling
Combine the tofu and soy cream cheese in a food processor or blender and process until
smooth and creamy.


Combine the sugar and cornstarch in a small bowl, mix well, and add to the tofu mixture.
Process again, stopping to scrape down the sides of the container and blending again as
needed, until completely smooth.
Transfer to a medium saucepan and cook on medium heat, whisking almost constantly, for 5
to 7 minutes, or until the mixture begins to thicken.
It should not come to a boil or begin to get too lumpy.
Some small lumps are ok, but try to whisk them out.
Pour into a bowl and whisk in the lime juice, lime zest, and extracts.
Stir constantly until well combined, mashing any small lumps that may have formed.
Pour into the cooled crust.
Cover loosely and refrigerate for at least 2 hours before serving.
Garnish with shredded coconut prior to serving.
Store any remaining tart in the refrigerator loosely covered.


Kitchen Equipment
9-inch Tart Pan

Food processor or Blender
Small Bowl
Medium, Heavy-bottomed Saucepan
Whisk
Presentation
Garnish this with a few strips of lime peel.
Time Management
There isn’t a lot of labor involved with this dessert, but you do need to let the tart chill for a couple
hours before serving it or it will fall apart, so plan accordingly.
This goes well with spicy Indian and Thai curries.
Where to Shop
Usually the most inexpensive graham crackers are vegan, but watch out for high fructose corn
syrup.


How It Works
The filling is a basic tofu and cream cheese filling similar to cheesecake, but made very sour by the
lime juice, brightened by the lime zest, and solidified by simmering it with corn starch. This helps it
keep its shape once the tart is cut.
Chef’s Notes
Exceptionally tangy and creamy, this tart is always a hit! It’s the perfect complement to any curry
dish.
Calories 3054.2 (381.8)

Fat 134.7g (16.8g)
Sugars 250.1g (31.3g)
Salt 2180mg (273mg)
Vitamin A 1% (0.1%)
Vitamin B6 11% (1.4%)
Calcium 33% (4.1%)
Iron 68% (8.5%)
Thiamin 45% (5.6%)
Niacin 32% (4%)
Folate 16% (2%)
Potassium 48% (6%)
Zinc 24% (3%)


Copper 81% (10.1%)
Interesting Facts
Tarts can be identified by their light, think pastry or graham cracker crusts.


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Table of Contents

Curries from around the World 1| May 2009

Curries from around the World 2| May 2009

The Vegan Culinary Experience

Curries from around the World 3| May 2009

Curries from around the World 4| May 2009

Curries from around the World 5| May 2009

Curries from around the World 6| May 2009

Not Just a Magazine

An Educational and Inspirational Journey of Taste, Health, and Compassion

Curries from around the World 8| May 2009

Curries from around the World 9| May 2009

Curries from around the World 10| May 2009

Curries from around the World 11| May 2009

Curries from around the World 12| May 2009

Curries from around the World 13| May 2009

Curries from around the World 14| May 2009

2 teaspoons coriander seeds

1 cup Thai Ruby Red Rice (Alter Eco or other brand)

Curries from around the World 17| May 2009

Curries from around the World 18| May 2009

Curries from around the World 19| May 2009

Curries from around the World 20| May 2009

Curries from around the World 21| May 2009

Curries from around the World 22| May 2009

Curries from around the World 23| May 2009

Curries from around the World 24| May 2009

Curries from around the World 26| May 2009

Curries from around the World 27| May 2009

Curries from around the World 28| May 2009

Curries from around the World 30| May 2009

Curries from around the World 31| May 2009

Whaat led you to o become ve egan and wh hat led you increedibly inacceessible if you

Curries from around the World 32| May 2009

Curries from around the World 34| May 2009

Curries from around the World 37| May 2009

Curries from around the World 38| May 2009

Curries from around the World 39| May 2009

Curries from around the World 40| May 2009

Curries from around the World 41| May 2009

Curries from around the World 42| May 2009

Curries from around the World 43| May 2009

Book Review: Horizons, New

Authors: Rich Landau and

Reviewer: Jason Wyrick

Curries from around the World 44| May 2009

Curries from around the World 45| May 2009

Recipe Page Recipe Page

Curries from around the World 46| May 2009

Type: Spice Mix Serves: 1

The Vegan Culinary Experience – Education, Inspiration, Quality * www.veganculinaryexperience.com

Curries from around the World 47| May 2009

Small Saute Pan

Complementary Food and Drinks

The Vegan Culinary Experience – Education, Inspiration, Quality * www.veganculinaryexperience.com

Curries from around the World 48| May 2009

The Vegan Culinary Experience – Education, Inspiration, Quality * www.veganculinaryexperience.com

Curries from around the World 49| May 2009

Turmeric is related to ginger.

The Vegan Culinary Experience – Education, Inspiration, Quality * www.veganculinaryexperience.com

Curries from around the World 50| May 2009

Type: Spice Mix Serves: 1

The Vegan Culinary Experience – Education, Inspiration, Quality * www.veganculinaryexperience.com