Thia Pizza

Interview by Toni Okamoto 

Sapling Vegan‘s founder, Stephanie Lundstrom, is fantastic! She’s hilarious, her food is delicious, the photography is beautiful — she has contributed photos to several of Vegan Outreach’s booklets and our website. It is only natural that we’d ask her to be featured for Veg Food Fridays!

Below you’ll find our interview with Stephanie, as well as a delicious recipe from her blog! Enjoy!

Veg Food Fridays with Sapling Vegan on the Vegan Outreach blog!

How will you live without cheese or ice cream?

I was vegetarian for 11 years before going vegan. I thought chickens were laying eggs anyway, so why not eat them? Cows made milk anyway, so why not drink it? Then I read Skinny Bitch and that got the ball rolling. I decided cheese and ice cream weren’t worth the animals having crappy lives. There are TONS of amazing vegan ice creams. My favorite is So Delicious Almond Milk Mocha Almond Fudge. It also makes a perfect milkshake. I made one for a friend and it he couldn’t believe it was all vegan.

Before I became vegan, I LOVED cheese. It was flowing through my veins. But after a while the cravings stop. Your taste buds actually change and you like new flavors. That may sound scary, but cheese does not control you! You can do it! On pizza I leave off the cheese and use pesto or peanut sauce. It’s always a pot luck hit.

Is it possible to be vegan if I live with family members who are not vegan? 

Oh yes! That’s what most vegans do! I was 14 when I went vegetarian. My Mexican family didn’t know what to do with me. I was still living at home when I went vegan. I was in Hawaii when I decided to ditch dairy and eggs. I told my mom, “When I come home I’m going to be vegan.” So upon my return she tells me she bought me a carton of eggs and a gallon of milk because she thought I would have changed my mind by the time I got home. Five years later and I’m still sure I made the right choice.

If you can, take an afternoon to make yourself a bunch of food so if your family didn’t make you a veggie option, you have stuff already made to pop in the microwave. It was hard at times. Expect a little teasing, and have a light hearted non-judgy come back. When you can, bring a veggie dish to family gatherings to show you don’t have to eat salad alone in a corner. My aunts now make the rice and beans vegan for me or they’ll put a small portion aside of dishes before adding in cheese ot meat. They ask me for recipes now! It takes a while but people come around when you show it’s important to you and you are going to stick with it. I’d say join a veggie meet up to make some friends. If there is one thing vegans like, it’s talking about being vegan. If a new vegan wanted to pick my brain, I’d so so stoked.

Is it boring to cook only vegan foods? 

Nooooo. It’s not at all. I have eaten so many things that I love that I never tried as a meat eater or vegetarian. When I cooked as a vegetarian, I relied on cheese to make things better. My meals were heavy and left me in a food coma. You get creative with flavors and trying new things. It’s really opened up my life so much mush good food.

Best veggie tip? 

Make batches of different flavored overnight oats for quick easy breakfast. Always have frozen bananas in the freezer for extra good smoothies. Everything tastes good in a burrito or over a bed of garlic-y sauteed kale.

Sapling Vegan shares her Thai Pizza recipe on Vegan Outreach's blog!

Ingredients:

  • One pre-made dough (Mine was from Trader Joe’s)

For the Sauce:

  • 1/3 cup crunchy peanut butter
  • 1/4 cup coconut milk plus 2 Tablespoons
  • 2 Tablespoons soy sauce
  • 3 large garlic cloves
  • 1 teaspoon grated ginger
  • 1 Tablespoon agave
  • 1 Tablespoon lime juice

For The Pizza:

  • 6 oz tofu cut into small cubes or triangles
  • 1/2 cup chopped pineapple
  • 1/2 cup chopped cilantro divided into two parts
  • 1/2 cup carrots chopped into tiny matchsticks
  • 1 green onion chopped

My dough needed to sit out to rise for 15 minutes. Do what your dough says to do, and preheat the oven according to its package, mine was 400°.

Start making sauce by adding all sauce ingredients and tofu into a pot and stir together under lowest heat (just to take some of the bite out  of the garlic).

Chop all pizza toppings, remembering to keep an eye on the sauce. Stir so as not to burn.

Spread dough out on a baking sheet and top with sauce (with tofu in it) and add all toppings, reserving 1/4 cup of cilantro

Bake until pizza crust is golden brown. Mine baked for 20 minutes. Once it’s done, top with remaining cilantro.

Bean and Zucchini Cutlets

Interview by Toni Okamoto

This week we meet with vegan blogger and cookbook author, Sandra Vungi, of VeganSandra.com!

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Is it expensive to be vegan?

Definitely not. For me, it would be expensive to eat meat and dairy products. Veggies, fruits, grains, seeds and nuts are not that expensive and if you know some hacks, you can save even more. For example, eat porridge for breakfast instead of sandwiches. Porridges are filling, healthy and cheap. My favorite is buckwheat flake porridge with a dash of olive oil and soy sauce. Of course, oatmeal is great too. Cook a load of food for lunch or dinner and save the leftovers for next day or freeze them. You can also bring the leftovers to school or work. Make your own food rather than eating out. You will save a lot of money that way. Stock up on grains, veggies, canned or dried legumes, nuts and seeds and condiments.

Is it possible to be vegan if I live with family members who are not vegan?

It is. I lived that way for many years. Number one advice would be: learn to cook your own food. It is one of the best skills you could ever learn. There are tons of great vegan recipes out there. Just check out my tasty, cheap and easy recipes at vegansandra.com or look for my cookbook Vegan Dinner Party on Amazon. It is filled with delicious vegan dinner ideas. No one can deny the amazing taste of a finely made vegan meal!

Is it boring to cook only vegan foods?

Absolutely not. For me, cooking with meat, dairy and fish seems mundane and pretty nasty, to be honest. You wouldn’t believe what foods you can make out of all these vegan options. Just one day I made crispy turnip and bean balls and served them with vegan mayo. They had only 4 ingredients and they tasted amazing!

Do you have any tips or advice for people interested in vegan living?

1) Roll up your sleeves and start cooking and experimenting. Good food is the game changer.
2) Don’t pay attention to the negative comments of others. It’s just noise. Most of the people are not arguing with you, they are arguing with their conscience.
3) When in doubt, always follow your heart.
4) Thank you for considering a compassionate lifestyle!

Recipe to share? Bean and Zucchini Cutlets! Only a few ingredients but packed with tons of flavor and texture. I have heard only high praise for these cutlets from the omnivores and vegans.

Bean and Zucchini Cutlets made by Vegan Sandra on the Vegan Outreach blog!

Ingredients:

  • 2 x 14 oz / 2 x 400 g canned kidney beans
  • 3 bigger onions
  • medium zucchini
  • 3 tsp curry powder
  • salt to taste (1-2 tsp)
  • ¾ cup / 100 g whole-wheat flour
  • oil for cooking

Directions:

Drain and rinse the beans, put them into a bigger bowl and mash them with a fork or use your hands to do the job (I prefer the last option). Add finely diced onions and zucchini along with curry powder, salt and whole-wheat flour. Mix carefully with your hands or with a fork. Heat up the pan, pour a couple of tablespoons of oil on it, form medium cutlets with your hands and cook them in hot oil until crispy on both sides. Serve with potatoes and gravy, as a burger or just on a bread with a little bit of mild mustard.

Jackfruit Noodle Soup

HELLO-3

By Toni Okamoto

Nothing says comfort like a big bowl of soup, and this particular bowl took me right back to my childhood home! It has the familiar taste and texture of chicken noodle soup, but without all the cruelty.

I originally saw this recipe posted by Justin Lewis, one of the contributors on my blog Plant Based on a Budget. I had been meaning to add more jackfruit recipes to the Vegan Outreach blog, and with his permission I was able to test it out for all of you!

If you haven’t cooked with jackfruit before, it can be a little strange. This recipe calls for you to let the fruit sit in broth for an hour. I made the mistake of not doing that, and began cooking on an empty stomach. Make sure you give yourself sufficient prep time to avoid hangry-ness*. After you let the fruit soak, the rest goes by quickly and easily.

I really enjoyed the recipe. It was perfect for this cold and rainy day!

Ingredients:

  • 1 can of jackfruit in brine
  • 1 medium carrot
  • 1 stalk of celery
  • 1 small onion
  • 1 clove of garlic
  • 2 bouillon cubes
  • 1 cup dry noodles
  • 8 cups of water

Directions:

  • To make the “chicken” you’ll want to open and drain the can of jackfruit and put into a bowl. Add in two cups of boiling water and one bouillon cube. Let that sit for an hour or so. The idea here is that the jackfruit will soak in some of that flavor. Once you’ve let it sit for a while,  fire up the stove. In a skillet, add a couple tablespoons of oil. We use sunflower or safflower oil because their flavors are mild and won’t interfere with our seasoning. Carefully add the jackfruit and fry until each side browns. Save that broth. Once the jackfruit browns you’ll want to take a couple forks to shred it.

  • Once it is all shredded, add one cup of broth to the skillet and simmer until most of the liquid is cooked off. At this point your “chicken” is ready for the soup. You can roast it in your oven to toughen up the texture a bit more if desired.

  • For the rest of the soup you only need to make some mirepoix, add the “chicken” and more broth, and whatever noodles you prefer.

If you give it a try, please let us know how you liked it!

*Hangry: When you get so hungry that you become angry.

 

Tofu Scramble

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By Toni Okamoto

I’ve made this tofu scramble a million times and it has always come out perfect! The recipe was originally created by my friends Gina and Jeremy on Plant Based on a Budget, and I modified it slightly for the Guide to Cruelty-Free Eating.

Like a lot of our recipes, you can mix and match ingredients based on what you have on hand. For the scramble photographed above, I kept it simple with spinach and red bell pepper, but in the past I’ve added olives, or finely chopped potatoes, tomatoes, etc.

It’s a great breakfast entree that is delicious paired with potatoes, toast, and vegan sausage! Let us know how you try it!

Ingredients:

  • 12 oz firm tofu
  • crumbled 1/2 yellow onion
  • 2 cloves garlic
  • 2 tbsp cooking oil
  • 2 tbsp non-dairy margarine
  • 1-1/2 tbsp turmeric
  • 1 tsp oregano
  • 3 tbsp nutritional yeast
  • your favorite veggies
  • salt & pepper to taste

Directions:

In a large frying pan, cook the tofu, diced onions, and minced garlic in the oil for a few minutes. Add margarine, let it melt, and stir so that it coats the tofu. Add in the turmeric, oregano, and nutritional yeast and stir again. Add in most of your veggies. If you are using veggies that cook longer (such as broccoli, carrots, or potatoes), you’ll want to let them cook for about 10 minutes before adding in veggies that cook fast (such as mushrooms, kale, spinach, and tomatoes). Cook the whole mixture for about 15 minutes.

Tortilla Soup

TortillaSoup

By Lisa Rimmert, Director of Development

Recently, a Vegan Outreach supporter shared via Facebook a recipe by her daughter, Maddie, who is vegan because she loves animals. At only ten years old, Maddie makes dinner once or twice a week, and this tortilla soup is in frequent rotation because it’s easy, fast, and tasty. The soup was inspired by an online recipe, but Maddie modified it so that it is easier to make.

Maddie uses cumin and chili powder rather than a commercial taco seasoning, and she’s eliminated ingredients that aren’t essential to the soup. Feel free to add fresh herbs, more veggies, or lime juice. Mix it up and use chickpeas and pita chips instead of black beans and tortilla chips! When I saw this recipe on Facebook, I was impressed by its simplicity and ease–not to mention Maddie’s kitchen skills! I asked her mom if I could share it with all of you on the VO blog, and here it is!

Recipe by Maddie R.

Ingredients:

  • 6 cups low-sodium vegetable stock
  • 28 oz low-sodium diced tomatoes
  • 1 cup frozen corn
  • 15.5 oz black beans (drained)
  • Small can diced green chilis
  • Tortilla chips
  • Avocado
  • 1/4 tsp chili powder
  • 2 tsp ground cumin

Directions:

  1. Put the vegetable stock in a stockpot and heat on high.
  2. Stir in chili powder and ground cumin.
  3. Add diced tomatoes, frozen corn, black beans, and diced green chilis.
  4. Once the soup is hot, pile tortilla chips in a bowl, pour the soup over, and garnish with avocado.

Let us know in the comments below how yours turns out!

Cocoa Jerk Tofu and Cocoa Potato Tacos

Superfoods For Life: CACAO Vegan Outreach Review

Reviewed By Toni Okamoto

First of all, the author of this book, Matt Ruscigno, is amazing! When the tour promoting Superfoods for Life: Cacao came through our area, I went with VO Executive Director Jack Norris to see him speak at Timeless in Oakland. He was extremely knowledgeable and entertaining.  He’s heavily involved in activism for both animals and humans, he is a super athlete who rides thousands of miles on his bike, he’s a well-known vegan Registered Dietitian, and is a generally nice guy! In addition to co-authoring this fantastic book with Joshua Ploeg, he also has co-authored books with big-time chefs like Isa Moskowitz.

But if that isn’t enough to make you want to go out and buy this book, the recipes will definitely help you make up your mind! The master chef behind the food portion of Superfoods For Life: Cacao is Joshua Ploeg, occasional fellow Sacramentan and 100%-of-the-time talented cook. He’s exceptionally creative with pairing ingredients, and has you mixing amazing spice blends you would have never thought of on your own.

My favorite thing about this book is the diverse range of recipes. It caters to different levels of cooking, different comfort ranges in your palette, and has many options for varying budgets. Below are the recipes I chose to try, and both were amazing!

Tasty Cocoa Jerk Tofu recipe on the Vegan Outreach blog!Tasty Cocoa Jerk Tofu

If you like spicy, this recipe is for you! You could probably skip the hot sauce if you don’t, but it is REALLY good. Since Josh is a friend of mine, I messaged him and asked what veggies I should pair this dish with and he recommended spicy broccoli and carrots. I just steamed them and added some red chili flakes and they were delicious.

Ingredients:

For the sauce:

  • 2 teaspoons curry powder
  • 1 teaspoon chili powder
  • 1/2 teaspoon each black pepper, cinnamon, and all spice
  • 2 tablespoons hot sauce
  • 1/3 cup cocoa powder
  • 1/4 cup tamari
  • 1/3 cup vegetable broth
  • 2-3 crushed garlic cloves
  • 1 tablespoon agave nectar
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice or balsamic vinegar
  • 2 tablespoons hoisin, or tamarind, or plum sauce
  • 1/2 teaspoon salt, or to taste
  • 1/2 teaspoon ground oregano

For the tofu:

  • 16 oz firm tofu
  • 1 onion, sliced
  • 1 red and 1 green bell pepper, each sliced

Directions for the sauce:

  • Blend together the sauce ingredients in a blender and set aside.

Directions for the tofu:

  • Cut the tofu block into 4 sections and then cut each of these into 4 strips. Mix the tofu with the vegetables and sauce in a casserole dish or other flat-bottomed vessel and allow to sit for an hour.
  • Add the tofu and bake, turning once, for 30 minutes, adding a bit more liquid if you need or want this dish to be saucier. Increase the heat to broil and broil for 5 to 7 minutes to finish.

Suggestions:

  • Serve this dish with seasoned black beans and rice. Some fried plantains would work well, too! Garnish with grated chocolate and scallions, if desired.

Cocoa Potato Tacos on the Vegan Outreach blog!

Cocoa Potato Tacos

These tacos were very inexpensive to make and the cocoa powder added a complexity that basic potato tacos usually miss. I wish I had dressed them up with more veggies (I’d add tomatoes and lettuce), but they were still tasty paired with black beans and Mexican Rice.

Ingredients:

  • 1/2 teaspoon salt
  • 1 teaspoon chili powder
  • 1 tablespoon cocoa powder
  • 2 teaspoons olive or canola oil
  • 2 teaspoons lime juice
  • 2 cups cooked mashed potatoes
  • 2 minced garlic cloves
  • 1/2 cup sliced onions
  • 2 tablespoons grated bittersweet chocolate, more to taste
  • 2 to 3 tablespoons minced fresh cilantro
  • 8 to 10 corn tortillas
  • Olive oil, for brushing and sauteing
  • Lime wedges for serving

Directions:

  • Stir the salt, chili powder, cocoa powder, oil, and lime into the mashed potatoes in a medium mixing bowl. Set aside.
  • Saute the garlic and onions in a little oil in a large skillet over medium-high heat for 2 minutes. Add the mashed potatoes, lower the heat to medium, and cook, flipping until browned in places (this will take around 4 minutes per “side”). Scoop into the tortillas (about 1/3 cup per tortilla), sprinkle with grated chocolate, cilantro, a little lime juice, and chile sauce and fold over. Cook in very light oil in a skillet over medium heat, turning once, until crispy on both sides (around 2 to 3 minutes per side). Or alternately brush with oil and bake at 400 degrees, turning once, for 7 to 10 minutes or until the shells are browned. You can also not bother with the oil if you don’t wish to.

Suggestions: The One-Hour Mole or the Enchilada Sauce variation if the Chocolate Marinara from this book go very well with these tacos, as does salsa or avocado. For a spicy kick, add 2 tablespoons chopped sliced jalapenos to the saute.

 

Homemade Pizza Dough & Calzones

Easy Vegan Calzones with Homemade Dough!

By Toni Okamoto

This recipe was inspired by my awesome friend Amy. She often makes several batches and freezes calzones individually for her husband to take to work. You can mix and match your pizza filling using whatever veggies you have in your fridge. They are delicious!

Ingredients

Pizza Dough:

  • 1/4 oz packet of yeast
  • 1 teaspoon sugar
  • 1 cup warm water
  • 2 tablespoons olive oil
  • 2 1/2 cups flour – I use all-purpose but you can also use whole wheat
  • 1 teaspoon salt

Filling:

  • pasta sauce – I used marinara sauce, but you can also use BBQ
  • any other pizza fillings you like (I used diced red onions, diced bell pepper, sliced olives, Gardein Chick’n Tenders and Daiya cheese)

Directions:

  • Preheat oven to 425 degrees. Pizza dough: In a large bowl, dissolve yeast and sugar in warm water. Let it sit for about 10 minutes or until it turns foamy.
  • Add remaining ingredients and mix well. Remove dough and knead it with flour (enough so it doesn’t stick). Let sit for about 10 minutes.
  • Divide dough into 3 or 4 (depending on size you’d like) balls. On a well-floured surface (I used two baking sheets), take each ball and roll it out into a circle.
  • Place pasta sauce on the middle of the dough leaving a one inch space from the edge. Place your pizza fillings over the pasta sauce, fold the dough in half and fold the edges over and pinch them together.
  • Bake for 15-20 minutes. Enjoy!

If you have leftover calzones, they freeze fabulously!

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Vegan: Everyday Stories Movie Screenings

Have you heard the news?

Vegan: Everyday Stories—a new feature length documentary—is about to hit the big screens!

Vegan: Everyday Stories logo

The movie explores the lives of four remarkably different people who share a common thread—they’re all vegan.

The stars of the film range from a cattle rancher’s wife to an eight year old, outspoken animal activist. Check it out to see their touching stories!

Here is the current schedule, but be sure to check out the website where you can also see the trailer.

June 4 • Sedona, AZ
June 12 • Portland, OR
June 17 • Los Angeles, CA
June 24 • Kansas City, MO
June 26 • Bournemouth, United Kingdom
August 20 • Santa Rosa, CA
October 2 • Morristown, NJ
October 22 & 23 • Portland, OR

Mighty Migas Tacos

Ingredients

By Lisa Rimmert, Director of Development

With the holidays and all their junk food behind us, a lot of us are trying to remember how to eat healthy like we did in October. Some are turning to cleanses, and there are many to choose from—juice cleanses, raw food cleanses, even lemon juice and cayenne pepper cleanses. But none of those sound very appealing to me. Luckily, I found a cleanse I can get on board with: The Taco Cleanse.

The Taco Cleanse: The Tortilla-Based Diet Proven to Change Your Life, is my new favorite cookbook. Written by a group of hilarious people (er, taco scientists) from Austin, Texas, it offers a new, taco-based way to eat, as well as many tools and pieces of info to help along the way. The book includes recipes for a wide variety of vegan tacos and taco parts: tortillas, fillings, condiments, and Artist Tacos—complete taco recipes you can use “as training wheels before assembling your own taco creations” from the other sections of the book. Also included is a category called Supplements, which are alcoholic beverages to enjoy with your tacos.

While the recipes are certainly the best part of The Taco Cleanse, I also appreciated the accompanying information. Before you get started with your cleanse, the authors make sure you know what a taco is, what the benefits of a taco cleanse are, and who should take part (hint: everyone). You can also take a quiz titled “What Kind of Taco-Eater Are You?” I’m a Taco Adventurist, in case you were wondering!

Okay, back to the food. I made the Wake and Shake Scramble, with a couple changes, which must be my Adventurist coming out. I love a good tofu scramble, and it turns out it’s even more delicious in a taco! The cookbook authors recommend adding their “Living” Chipotle Sauce and Tempeh Bacon, which I did and am very glad.

Taco2

This was without a doubt one of the best tacos I’ve ever had, and I’m so excited to try more. I’m particularly excited to try the Tater Tot-cho Tacos, Energizing Dutch Waffle Tacos, and Chocolate-Raspberry Dessert Tacos. I highly recommend The Taco Cleanse, and you can get started now with the recipe below! Enjoy!

Mighty Migas Tacos
Recipe from The Taco Cleanse: The Tortilla-Based Diet Proven to Change Your Life, copyright ©Wes Allison, Stephanie Bogdanich, Molly R. Frisinger, Jessica Morris, 2015. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold. theexperimentpublishing.com

What started out as a way to use up leftover corn tortillas has become a staple of brunch tables. Migas tacos are transformational because they contain two superfoods: corn and flour tortillas. If you’ve been afflicted with collywobbles or gripe, try eating at least one migas taco a week. Because your homemade corn tortillas are probably too delicious to leave any leftovers, tortilla chips stand in here.

  • 1 tablespoon cooking oil
  • ½ cup (70 g) chopped onion
  • 1 jalapeno, sliced into rings
  • 14 to 18 ounces (397 to 454 g) firm tofu, drained
  • 1 teaspoon salt
  • ½ teaspoon ground cumin
  • 1/8 teaspoon black pepper
  • 1 cup (37 g) crumbled tortilla chips
  • 1 cup (170 g) seeded, chopped tomato
  • ¼ cup (15 g) nutritional yeast
  • ¼ cup (60 ml) unsweetened plant milk or water
  • ½ cup (48 g) vegan cheddar, optional
  • 8 Flour Tortillas

Heat the oil in a large sauté pan over medium-high heat. Sauté the onion and jalapeño for 2 minutes, or until the onion starts to soften. Crumble the tofu into the pan and sprinkle with the salt, cumin, and pepper. Cook until the tofu is dry and browned on at least one side, about 10 minutes. Try not to stir too often as this prevents browning. Add the rest of the ingredients, including the cheese if you’re using it, and stir thoroughly. Cook until the tomato softens and the liquid is completely absorbed. Serve in the flour tortillas.

Broccoli Wingz

Interview by Toni Okamoto

Margaret Chapman of The Plant Philosophy joins VO today to talk about vegan food! She is an Instagram superstar with over 174,000 followers — and we can see why, her food photography is amazing!

kittyboy

Margaret shares some of her tips in our interview below:

Where do you get your protein?

My highest sources of protein would have to be black beans, garbanzo beans and vegan protein powders. But I also get a high amount from hemp, chia and sunflower seeds. Smaller amounts are found in fruits and veggies, so I eat an abundance of those too.

What chain restaurant do you recommend if you’re traveling or in a hurry?

Chipotle, hands down. It’s found almost everywhere and they have so many vegan options for you to mix and match. My personal favorite is a Sofritas salad with brown rice, grilled veggies, pico de gallo, corn and salsa. You can eat anything there that isn’t meat, cheese or sour cream. They still have so much to choose from, plus it’s pretty affordable for the quantity they give you. A burrito bowl lasts me two meals and costs about $6.80 here in Texas.

How do you live without cheese or ice cream?

That’s a trick question, because I don’t have to! There are so many vegan alternatives today. I adore making my own cashew cheeze with just a few simple ingredients and the best ice cream I’ve ever had was coconut milk based. You can have your cake and eat it too, absolutely no restrictions whatsoever in today’s society with the amount of vegan options.

Is it possible to be vegan if a person lives with family members who are not vegan?

Absolutely! I have a huge family, I was actually living with them when I first became vegan. They were supportive and understanding of my choices, so I had no issue. Now my husband and I live alone and he’s not vegan, but we make due. All you need to do is focus on you, your needs and have a supportive family/partner that accepts that. Either way, you can make it possible all on your own if need be. There are so many like-minded people online. My Instagram community has become like family to me and supports this lifestyle wholeheartedly.

What easy recipe do you have to share with Vegan Outreach supporters who are interested in learning to cook veg foods?

Broccoli Wingz! They’re the easiest thing and come together really quickly.

plant strong vegan

(Yields 1-2 servings)

Ingredients:

  • 1 bag broccoli florets
  • 1 cup flour (can also be gluten-free flour)
  • 1 cup water, filtered
  • 3 tbsp hot sauce (Sriracha is best)
  • 2 tbsp nutritional yeast
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • salt, to taste
  • black pepper, to taste

Directions:
Start by prepping your broccoli. I bought mine already in florets – so that was super handy. Just wash, dry and cut into bite-sized pieces. Measure and whisk together all your batter ingredients, it should be similar to pancake batter in consistency.

Preheat your oven to 445 degrees F.

Dip each floret and let the excess run off by tapping the side of your bowl. Lay flat on a parchment-lined baking sheet. Repeat till everything is coated. Bake for 20-25 minutes, flipping halfway through if you wish (not vital to do so though). Remove from the oven and toss in sauce of choice. I did BBQ sauce, garlic parmesan and a spicy mango chili sauce. All store bought, but the garlic parmesan was just Earth Balance buttery spread with garlic, nutritional yeast and salt.

Once coated, transfer back to your baking sheet and continue at 445 degrees F for another 5-10 minutes.
Serve hot with dipping sauce of choice. I went with roasted red pepper hummus and my cheezy sauce, recipe here.