Ingredients:

1 cup white wine

2 cups water

1/2-3/4 cup nutritional yeast flakes

1/3 cup quick-cooking rolled oats

1/4 cup tahini

4 tbsp arrowroot or cornstarch

2 tbsp fresh lemon juice

2 tbsp onion granules

2 tbsp Dijon mustard

1 tsp salt (optional)

1/8 tsp ground white pepper

Instructions:

Put all ingredients in a blender. Blend for a few minutes. Ensure that the oats are ground until fine. You are aiming for a smooth consistency.

Pour this mixture into a heavy-based saucepan. Bring to the boil whilst stirring constantly.

Reduce heat to low and simmer for a few minutes. Continue to stir.

Keep cooking until the mixture turns thick and smooth.

Prepare the fondue pot. Pour in the vegan fondue and keep warm in the usual fashion for fondue.

Ingredients:

Preheat oven to 350 degrees

4 cups vegetable broth or water

1/2 cup all purpose flour

2 Tbsp Earth Balance vegan butter

4 cloves garlic, minced or pressed

2 pinches of thyme

1/2 tsp salt (or more to taste)

several pinches of fresh ground black pepper

1/4 tsp turmeric

1 1/2 cups nutritional yeast flakes (try Bob’s Red Mill)

2 Tbsp lemon juice

2 tsp yellow mustard

1lb classic elbow pasta (or your fave)

1/2 cup Italian bread crumbs

Directions:

Add pasta to boiling water and cook until al dente. Drain and rinse with cold water and set aside.

For cheesy sauce, mix flour and broth and whisk until blended. In a heavy bottomed skillet, add butter, garlic, thyme, salt and pepper and cook on medium heat for 30 seconds. Add to broth mix and heat on medium/low heat. Add turmeric, yeast flakes, lemon juice and mustard and stir well with whisk. When sauce begins to bubble, lower heat.  Stir continuously until sauce is thick like a melted cheese sauce.

Pour pasta into a casserole dish and pour cheesy sauce over the pasta and mix thoroughly.

Sprinkle bread crumbs over the top of the pasta.

Bake until bubbly and slightly browned. You may also place under the broiler to really crisp the top.

Ingredients:

1 butternut squash, peeled, cleaned and diced into chunks

1-2 parsnips peeled and diced into chunks

2 bunches or kale cleaned and chopped

3 cloves garlic pressed or diced

1Tbsp olive oil

1 Tsp tamari or soy sauce

juice from 1/2 lime

1 (gulp) package of vegan stuffing (OR 3-4 cups of stale bread cut into small cubes, seasoned with thyme and sage)

2 Tbsp olive oil or Earth Balance vegan butter

1 3/4 cup water

1/2 tsp Thyme

1/2 tsp sage

1/4-1/2  onion, finely diced

1 apple diced into small pieces

1 package seitan cut into bite sized cubes

2 Tbsp canola oil

Directions:

#1) Add squash and parsnip chunks to a pot and fill with water until it is just covering the veggies. Bring to a boil and cook for 5-7 minutes until the veggies are soft and tender. Drain and mash with a hand mixer or potato masher. You may need to add some water or non dairy milk if it is too sticky. Add salt and pepper to taste.

#2) Put the olive oil and garlic into a large saucepan or stock pot and heat on medium until garlic begins to sizzle. Add the kale and stir well. Add the tamari and lime juice and a pinch of salt and cover the pot. Simmer on very low until the kale is wilted.

#3) Put the seitan chunks and canola oil in a heavy bottomed pan and heat on high/medium high stirring occasionally until the seitan is browned and crispy. Season with the 1/2 tsp thyme and 1/2 tsp sage. Stir well.

#4) In a heavy bottomed skillet, add 2 Tbsp of olive oil or Earth Balance butter and onion. Heat on medium until onion is softened. Add the apple and stir well. Add the stuffing mix and the water and stir. The stuffing will get a bit sticky. Mix in the seitan.

In a casserole dish, spread the squash/parnsip mix in the bottom of the pan. Add the layer of kale, spreading it out evenly. Top the dish with the seitan stuffing mixture. Heat in the oven at 350 degrees for 10 minutes and serve with a side of cranberry sauce! Happy Holidays!

I am frequently asked about what I eat on a daily basis to attain the nutritional values needed to sustain not only a healthy but very active lifestyle. Nutritional considerations for a vegan athlete include getting enough of they key nutrients of omega 3′s, iron, zinc, calcium, vitamin D and B12. Foods high in these nutritional values include fruits, vegetables, whole grains, seeds, nuts and beans. Some nutrients such as B12 must be supplemented or eaten in fortified foods. (try Bob’s Red Mill Nutritional Yeast!)

Many people have continued to ask me about getting enough protein which has lead me to do some research on the subject. Each scientific journal article and report I have read suggests that that athletes in general do not require more protein than non active persons whether vegan or not. The recommendation for athletes and the general public is to have 12-15% of your daily calories be from protein-adjusting calories (and therefore protein) based on physical activity.

Based on my personal stats, a 50kg athlete (110lbs) eating 12% of my calories (kcal/d) as protein would look like this, (using calculating methods based on the Food and Nutrition Board) Based on 2500 calories per day (.12 x 2500kcal/4kcal per gram of protein=75g of protein) The RDA recommends 40-50g/d as a general guideline for the average sedentary-normally active person of my size.

Here is a sample of what I might what in an average work/training day. I have estimated protein content for each meal based on the brands that I use. My diet varies slightly on race days or longer or harder training days when I add extra calories before racing and often have a recovery smoothie with protein right after a race.

You can see how easy it is to actually get plenty and possibly too much protein in your diet if you are not mindful of your calorie intake and expenditure.

BREAKFAST: 18-25g protein

1/4-1/2 cup cooked Bob’s Red Mill rolled or steel cut oats (7-14g protein)

1/4 cup dried fruit and seeds (6g protein) optional

1/2 cup soy or rice milk (4.5g protein) optional

1 banana (1g protein)

OR

A smoothie with:

1 cup rice or soy milk (4-9g protein)

1 cup water or coconut water

2 cups (or 3-4) stalks of kale or spinach (5g protein)

1 banana (1g protein)

1 cup of frozen fruit (2g protein)

1-2 Tbsp Bob’s Red Mill ground flax meal and/or Hemp protein (3-6g protein)

MID MORNING SNACK:

I have a juicer now and I love that I can make a nutrient packed mid morning snack in a liquid. Here are my 2 favorites:

1 large cucumber (peeled if not organic-always wash your veggies regardless!)

Large fistful of kale or spinach

4 stalks celery

1 to 2 big broccoli stems

1 pear or green apple

1 inch of ginger (or less), peeled

OR

2 apples

4-6 carrots

1 inch of ginger, peeled

LUNCH: (27-45g protein)

2-3 cups mixed greens or spinach salad with: (2-4g protein)

1/2 avocado (1.5g protein)

1/2 cup chopped carrots (1g protein)

1/4-1/2 block of sauteed tofu (pan seared with a little olive oil and spices) or 1/2 package of seitan (13-22g protein)

1/4-1/2 cup quinoa (6-12g protein)

2-3 TBSP of seeds or nuts (3-4g protein) optional

SNACK: 8-12g protein this is usually a post workout snack for me!

1 slice whole grain or sprouted bread (or toast) (6-8g protein)

2 TBSP hummus (2-4g protein)

tomato or apple slices

salt and pepper to taste

DINNER: 26-50g protein

1 cup steamed broccoli, kale, chard, brussels sprouts or collard greens (generally something bright green) (4g protein)

1/2 cup Bob’s Red Mill short or long grain brown rice or buckwheat groats, wild rice or another grain mixed with: (6-12g protein)

1/2 cup crispy chickpeas (7g protein)

1/2 chopped onion

1/2 chopped apple

1/4 cup seeds or nuts (4-6g protein) optional

1/2 of a roasted delicata or acorn squash (2g protein)

2-3 TBSP Bob’s Red Mill Nutritional yeast (3-4g protein) LOTS of B12!

DESSERT:

Apple slices with cinnamon OR 2 Homemade raw oat balls (recipe makes at least 12)

1/4 cup chopped dates

1/4 cup dried coconut

1-2 cups rolled oats

1/4-1/2 cup brown rice syrup

1/4-1/2 cup sunbutter or peanut butter (or other favorite nut butter)

2 TBSP chia seeds

1/4 dried cranberries

Mix together and roll into small golf ball sized balls.

Crispy Seitan:

1 package of seitan, diced into bite sized pieces or left in big chunks

2 Tbsp canola oil

1-2 tsp Penzey’s Northwoods Fire spice (or another favorite spice blend)

Heat oil in a heavy saucepan and add the seitan and pan fry until brown and crispy.

Add the spices and stir thoroughly.

Chickpea Gravy:

1/4 cup all purpose flour *GF variation, use GF all purpose flour or Garbanzo bean flour

2 1/2 cups water

1 Tbsp olive oil

1 medium onion,chopped

2 tsp mustard seeds

3 cloves garlic, minced or crushed

1 16 oz can chickpeas, rinsed

2 pinched cumin

2 pinches paprika

pinch of rosemary

pinch of thyme

pinch of oregano

pinch of coriander

3 Tbsp soy sauce * GF variation, use Tamari or other GF soy sauce

juice of 1 lemon

1/4 cup nutritional yeast

Mix water and flour until dissolved. In a large skillet add olive oil, onions, and mustard seeds and cook for 10 minutes until browned. Add garlic and lightly mashed chickpeas and stir together and then add spices, soy sauce and lemon juice. Lower heat and add flour mixture and stir until thick, add nutritional yeast. If it looks too thick, add a bit more water. Serve generously over the crispy seitan. Vegan with a Vengeance

Biscuits:

2 cups all purpose flour, 3 teaspoons baking powder, 1 teaspoon salt *GF use all purpose GF flour plus 1 tsp xanthum gum
¼ cup shortening ( I prefer Earth Balance)
¾ cup “buttermilk” (1 cup soymilk + 1 tsp vinegar, whip together and allow to sit for 5-10 minutes to “curdle”)

Preheat oven to 400 degrees.
Place sifted flour into bowl, add shortening and use pastry blender or fork to cut shortening into small particles.
Add “buttermilk” a little at a time until a medium-soft dough is formed. (More may be needed if dough is too hard.)
Knead a few times onto floured surface until smooth and dust dough ball with additional flour.

For flat biscuits, roll out and cut with a biscuit cutter or an upside down glass.

For tall biscuits, fold dough in half and pat down about 3 or 4 times then roll out and cut. DO NOT twist your cutter or glass when making the biscuits, that seals the edges and they will rise into balls not tall biscuits.

Place in pan with edges touching. Bake at 400 degrees for 10 – 13 minutes or until golden brown.

Serve 2-3 biscuits on the plate with the seitan and gravy.

Ingredients:

1 cup soy, rice, almond or coconut milk

1 tsp apple cider vinegar

1 1/4 cup all purpose flour (or gluten free all purpose flour plus 1tsp xanthum gum)

2 Tablespoons cornstarch or arrowroot starch

3/4 tsp baking powder

1/2 tsp baking soda

1/4 tsp salt

1/3 cup canola oil

3/4 cup granulated sugar

2 1/4 teaspoons vanilla

Directions:

Mix milk and vinegar and allow to sit for a few minutes (this curdles to work like buttermilk) Mix sugar, oil, vanilla and stir well. Add remaining ingredients, mix well and then fill cupcake liners about 3/4 way full. Bake 20-22 min at 350 degrees Recipe makes 12 cupcakes

Frosting:

1/2 cup non hydrogentated shortening (I like Earth Balance)

1/2 cup nonhydrogenated margarine (I like Earth Balance)

3 1/2 cups confectioner’s sugar

1 1/2 tsp vanilla 1/4 cup plain soymilk, rice milk or coconut milk

Beat shortening and margarine with hand mixer until fluffy. 5 mins or so. Add sugar and mix well 3-5 minutes until well blended. Add vanilla and milk and beat until fluffy 5-7 minutes

*Recipe from Vegan Cupcakes Take over the World

Ingredients:

1/2 cup cornmeal

1/2 cup brown rice flour (Bob’s Red Mill is fantastic)

1/4 cup black sesame seeds

1 1/2 tsp paprika

1/2 tsp cayenne pepper

1 1/2 tsp salt

About 16 oyster mushrooms ( I just buy a few big bunches)

1 cup soy, almond or coconut milk

Canola oil for frying

For vegan tartar sauce:

3-4 Tbsp vegan mayonaise

3-4 Tbsp dill pickle relish

1 tsp yellow or dijon mustard

Mix together in a small bowl. Add more relish or mustard to taste.

Directions:

Mix all of the dry ingredients in a bowl and stir well. In a separate bowl add the “milk”.

Heat a heavy bottomed pan (cast iron works well) with canola oil until simmering but not smoking.

Chop the “stump” part off of the mushroom bunches dredge each mushroom in the milk and then in the flour mixture. Coat well and fry in batches of 6-8 mushrooms for about 1 1/2 minutes or until slightly browned and crispy. Flip mushrooms about 1/2 way through to evenly crisp.

Add more oil to pan as needed.

Drain mushrooms well on paper towels.

Serve with a side of vegan tartar sauce for dipping.

Try kale chips and snack away with wild abandon, knowing you’re eating something good for you! I have been making these at least once a week since mid winter!

Ingredients:

1 large bunch or kale. Try curly and lacinato varieties. Strip leaves from the tough stem and cut or rip into pieces.

1-2 tsp olive oil

pinch salt and pepper, to taste

*optional, sprinkle with nutritional yeast: http://en.wikipedia.org/wiki/Nutritional_yeast

Directions:

Preheat oven to 400 degrees.

Place kale pieces on a large baking sheet and drizzle with olive oil.

Sprinkle with salt and pepper (add more after cooking if you wish)

Place baking sheet in oven and cook for about 10 minutes. Turn kale chips over with a spatula and cook for another 10-15 minutes, checking them occasionally to see if they are getting crispy.

When the chips are crispy (be careful not to burn them), remove them, allow to cool and place in a big bowl.

Sprinkle with more salt and pepper and nutritional yeast (to taste)

Ingredients:

2 cups quinoa, 1 cup water (bring to boil and then simmer until water is absorbed. Turn off heat, fluff with a fork)

1 granny smith apple, diced into small pieces

4-5 garlic scapes, diced into small pieces

1/4 cup dried cranberries

1/4 cup raw sunflower seeds

salt and pepper, to taste

*optional, sprinkle each serving with raw cashews for crunch

Directions:

After quinoa is cooked and fluffed, add the remaining ingredients to the pot and mix well. Allow to sit and cool with the lid off for 10 minutes and serve. Makes a delicious main course or summer side dish.

Ingredients:

3-4 small zucchini and yellow summer squash (2 of each makes for a nice, colorful dish) sliced with a mandoline or knife into slivers like spaghetti

about 24 cherry tomatoes cut in half

2 cloves garlic, pressed or diced

bunch of fresh basil, chopped

1 Tbsp olive oil

pinch of salt and pepper, to taste

Directions:

For completely raw serving, mix everything in a large bowl and serve!

I like to heat the oil and garlic just a bit until the garlic bubbles in the oil. Stir, turn off the heat and mix into the remaining ingredients. Takes a little bit of the edge off the raw garlic.