What's Cooking Vegetarian

low-carb veggie ideas, risotto tips, "meaty" tomato sauce...

Kim O'Donnel (Craig Cola - washingtonpost.com)

Calling all foodies! Join us for a vegetarian edition of What's Cooking, our live online culinary hour with Kim O'Donnel.

A graduate of Peter Kump's New York Cooking School, Kim spends much of her time in front of the stove or with her nose in a cookbook.

The transcript follows.

Editor's Note: Washingtonpost.com moderators retain editorial control over Live Online discussions and choose the most relevant questions for guests and hosts; guests and hosts can decline to answer questions.

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Kim O'Donnel: Hello, and welcome to the first vegetarian hour of 2004! It's been a while since we talked, and by now you've recovered from the craziness of the holiday season. Now, for many of us, it's coping with the brutally cold weather that won't leave the eastern part of the States. Ouch. Not my best time of year. What do you do in the kitchen to keep warm and forget about the cold? Eager to hear your ideas...Let's go.

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Silver Spring, Md.: I saw a recipe for a fruit salad dessert that called for a syrup made with castor sugar. What exactly is castor sugar?

Kim O'Donnel: Castor sugar is another name for superfine sugar. Castor is the term used by the Brits.

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Washington, D.C.: Hi Kim,
Can you recommend any "raw food" cookbooks or Web sites with good "raw food" recipes?

Kim O'Donnel: I understand that Chicago ubu-chef Charlie Trotter teamed up with Roxanne something something who's got a very chi-chi raw restaurant in Marin County, Calif. I think book was just released. There was a great piece on a raw guru, also from Cali, in recent issue of Gourmet. Anyone else with raw ideas?

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Baltimore, Md.: There's a great place in downtown Baltimore called A Cook's Table that offers one-night cooking classes, complete with tasting and wine. I called and asked about vegetarian classes, and they said they've offered them in the past, but they didn't get enough interest, so they don't host them anymore. Do you know of anywhere in Baltimore City or Baltimore County that offers vegetarian cooking classes? I've also tried the local community colleges, and I think I may have researched this to death, but I'm hoping there's a pearl out there that I haven't yet found.
Thanks!

Kim O'Donnel: I rarely make it to Baltimore, so I'm not cued into the scene there. My first call would be to the Vegetarian Resource Group, also based in your home town. Cheers.

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Ohio: Can you tell me what are good (and tasty) vegetarian sources of zinc? Iron? I think I may not be getting enough of these two vitamins. Thanks, love your chats.

Kim O'Donnel: Hey Ohio,
RDA for zinc is 12 mg for women, 15 mg for men.
Good veggie sources include legumes (peanuts, beans, peas) and whole grains.
RDA for iron is 15 mg per day for women, 12 mg for men
Great resources include lentils, quinoa, tofu, beans: kidney, chickpeas, limas, pinto, black-eyes, plus dark leafy greens -- spinach, kale, chard, and don't forget the broccoli and bok choy. Cheers.

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Washington, D.C.: I've been vegetarian for over 10 years. I'm one of
those people who does it for health, as well as
ethical issues. However, I have always liked the
taste of meat (which will explain to non-veggies
why some of us like things that taste like meat yet
are still vegetarian). Anyway, I miss the meat
flavor in some thing, especially home made pasta
sauce.

My sauce is good, mind you, but it is stll very, very
tomato-y tasting. I use alot of garlic and red
pepper (but not too much to be overwhelming)
and other spices. I used to love the sausage taste
of my mom's sauce as a kid. Is there any way to
get that flavor w/o the meat?

Kim O'Donnel: I'd add some diced onion, some herbs, some red wine. As for meat subs that you can throw into the sauce, consider those soy crumbles. You won't get great taste but you'll get texture. Another idea is to add some of the Gimme Lean soy sausage which definitely has a meaty kick to it.

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Washington, D.C. : Hi Kim,

At risk of being ridiculed, I would like to offer one suggestion to chatters that are just learning to cook tofu: the Foreman Grill. It's not something I am recommending you run out and buy (I have only found it useful for this application), but it presses out excess water as it gives the outside a crispy finish. It's definitely the easiest way to cook tofu.

Kim O'Donnel: Whatever works, babe. I ridicule you not.

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Arlington, Va.: Fresh herbs and spices are as important if not more important to vegetarian as to "regular" cooking. I am looking to buy my first mortar and pestle to help with this. Do you have an opinion about what kind is best for all-purpose use? I hear that wood splits regardless of how high quality it is. Do you have an opinion on the Mexican-style ones that are made of volcanic rock? It seems like they might be too coarse, but others say they are great. Any advice would be appreciated! Thanks.

Kim O'Donnel: The Mexican mortars are fab. So are the marble ones. All depends on how much you're willing to pay. A good pal of mine picked one up for me at a thrift shop. It's also fun to a few in different sizes.

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Freezing, Washington, D.C.: Thanks for taking our questions! Any winter veggies that are peaking now that you recommend for a hearty casserole?

Kim O'Donnel: The story will be the same for at least the next month or so, Freezing. Squash, root veggies (sweet potatoes, celeriac, beets, turnips, parnsips, rutabaga), hearty greens (kale, chard, collards), mushrooms...

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Iron Sources: Make sure you get enough Vitamin C, which helps the body to absorb iron. Also, plant-based iron is not absorbed as readily as that from meat.

Kim O'Donnel: Yes, I neglected to mention that. Thanks for chiming in.

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RAW: is the name of the cookbook, by Charlie Trotter and Roxanne Klein, published in Nov. 2003. Here's the synopsis from Barnes and Noble:
Prepared with basic techniques such as juicing, dehydrating, and slicing, raw food has all of its nutritional value intact since it isn't subjected to the enzyme-rupturing process that intense heat induces. In RAW, six-time James Beard Award-winner Charlie Trotter collaborates with restaurateur Roxanne Klein-whose eponymous restaurant in Larkspur, California, has become a mecca for raw-food devotees-to produce a landmark collection of over 100 recipes; the ultimate tribute to the culinary heights that this dynamic cuisine can reach. The chefs exalt the innate wholesomeness and beauty of fruits and vegetables in such innovative, remarkably flavorful dishes as Heirloom Tomato Soup with Alberquina Olives and Shaved Fennel; Peppercorn-Crusted Cashew Cheese with Honey Comb, Medjool Dates, and Dried Apricots; Polenta with Wild Mushroom Ragout; and Watermelon Soup with Sharlyn Melon Granit?. Artfully presented, healthful, and deeply satisfying, raw food is not about austerity, but rather the celebration of food in its glorious natural state. In such skilled hands, it's nothing short of a revolution in the way we cook and eat.

Kim O'Donnel: Cool. Thanks for sharing!

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Washington, D.C.: Kim,
I want to make homemade pizza this weekend, but don't have a great recipe for making dough. Got any suggestions? I would really like a recipe for thin crust.
Thanks.

Kim O'Donnel: Let me share with you the link to last year's pizza recipe/video, dear.

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Washington, D.C.: Dear Kim,
I am spice-impaired, but am hoping to be rehabilitated. When I grew up, the only thing that was in our spice rack was a salt shaker and a jar of garlic salt. I don't know where to begin. Yesterday I made some rice (which for me, miraculously turned out okay!). I then put some olive oil and butter into a pan, and threw in some onion, red pepper, squash, carrots, broccoli, and zucchini. It looked great but tasted bland. I intended to serve it over the rice, but it was so dull. What should I do with it? And can I make a big batch of this, and use it during the week, or is this something that needs to be eaten within a day or so? What will happen to it if I freeze it? HELP!

Kim O'Donnel: Yes, we shall rehabilitate. You're on the right track; did you slat your veg after they were cooked? A little bit of diced shallot would have been nice. Fresh herbs, like thyme or parsley, are lovely. A squeeze of lemon or even better, some zest of lemon. Use it during week, but don't freeze it, dear. YOu'll be disappointed.

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Guac?: Hi Kim?

Got a great and easy recipe for guacamole? Superbowl in mind!

Thanks!

Kim O'Donnel: check this out, guac. I think you'll be pleased.

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New Haven, Conn.: I recently tried two new recipes at once and they worked great to fend off the cold.

I roasted 1/2 lb each, beet, turnip, parsnip, onion. Then into 4 cups of veggie broth till tender. Immersion blender till smooth. Salt and pepper. Top with blob of sour cream. What a color contrast!

Next to that, 2 eggs shirred in a ramekin partly filled with sauteed mushrooms and kale. A small spoon of cream and some parm on top.

The roasting and shirring were particularly nice because we ate in the kitchen, and by leaving the oven door open, we ate in far more comfort than we usually have when the days are this cold.

I find it hard to motivate myself to cook when I'm so cold, but I love trying new recipes, so that's how I'm staying warm...

Kim O'Donnel: Terrific ideas, New Haven! Shimmying off the cold is a tall order, and it sounds like you are well on your way.

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Omnivority, Md.: Hi Kim,

So, my new favorite thing to do with tofu: cube it and add it to soup. Being an omnivore, I add it to chicken soup, and it's wonderful. It sucks up all the chicken-ness and gets a little chewy. I'm going to try it soon with vegetable broth!

Kim O'Donnel: Omni, I like your style. Keep it going. Now add some ginger and some spinach and you'll be in seventh heaven.

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Silver Spring, Md.: I'm hoping this doesn't sound whiny but it sure feels like it is. We recently moved into a house (from a condo) and while I love the house, I HATE HATE HATE the kitchen. We plan on redoing it in a few months, but in the meantime I can't bring myself to go in there. I whip up something quick (usually in the microwave) then leave as fast as I can. I've rearranged the cabinets a few times in an attempt to make it more user-friendly to no avail. I put in a few plants and tried to make a batch of cookies to make it more inviting, but it's still gross. The cabinets are falling apart and the counters are uneven. The wallpaper is peeling off and the lighting is harsh. Is there anything I can do to make it more inviting? Living out of the microwave in this weather is depressing. Help!

Kim O'Donnel: Play some funky music while you cook, Silver. Remind yourself that it's temporary and that nourishing your body and soul are more of a priority than how the room looks. It'll get done, in good time. In the meantime, you gotta eat. Take care.

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Sticks;: Hiya Kim. sending you hugs to keep you warm. This week warm foods are Chili and Mexican to keep my family warm. Soft taco's, hard tacos, burittos, and all the condiments that go with the (lime wedges, cheese, guac, sour cream, chopped onions and pickled jalapenos etc.).

Superbowl...bratwursts with lots of different toppings. Chips and veggies and dip.

Hugs,
Sticks (who has to run out and hates to miss the rest of chat)

Kim O'Donnel: Sounds good to me, Sticks. I mentioned on the radio this morning the power of lentils, and I think that's what i'll whip up over the weekend.

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Crystal City, Va.: A week or so ago someone wrote in with what to do with extra celery after you have what you need for a recipe. I have just started going to the salad bar in the grocery and measuring out what I need for a single recipe. No muss, no fuss, no celery lying in the bin until it turns into a science project.

Kim O'Donnel: Thanks for following up, Crystal. Good tip.

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Meaty veggie tomato sauce: In one of the Moosewood books they recommend using ground fennel seeds for a meaty undertone. (I think it's in the Tomato Wine Sauce from Moosewood Low Fat Favorites.)

Kim O'Donnel: Ooh...nice idea!

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Arlington, Va.: Speaking of spices: I have a milk crate full of jars of spices. I have no idea how old some of them are, but I know it is time to purge. Any guidelines?

Kim O'Donnel: If you can't remember when you bought them, it's time to give the heave ho, Arlington. One way to prolong shelf life is to keep spices in the freezer. They really do keep well. If not, I'd keep them out of sunlight and in coolest place in the kitchen. Somewhere dark, even better.

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Oakland, Calif.: Kim, I'm making my first solo risotto tonight (I've helped out others with it once before, but never done it all on my own). Any last minute pointers? I'm doing it with skinny asparagus, I've already got the good wine, stock, and parmesean... any other suggestions for add ons? I'm making it for dad and sis, and sis hates mushrooms, so none of those. I want it to have some good flavor, maybe a little spice, any ideas? Thanks, Kim, I'm excited about this!

Kim O'Donnel: Hooray for you, Oakland! Risotto is an exciting adventure. In a video/recipe I did last year, I outline a bunch of pointers you may find useful. Most important: have fun. Do you have an onion to start with? Molto importante. Very finely diced.

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Washington, D.C.: My wife has been a vegetarian for four years. Before she became a vegetarian her favorite fun desert was rice krispy treats. We were at a carry out restaurant the other night (Noodles and Company, where everything on the menu is made vegetarian) and they had rice crispy treats. I ate one and she refused because of the gelatin in marshmellows. Is gelatin really not vegetarian, are there not synthetic gelatins? Also, is there a recipe for rice crispy treats that is great, but gelatin free. Thanks.

Kim O'Donnel: Gelatin is really not vegetarian. There is a vegetarian friendly variety out there. Head to a Whole Foods or your neighborhood health food store.

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Maryland: How is Raw food related to cooking? Isn't it uncooked by definition?

Geez -- next trend might be grazing on the front lawn.

Kim O'Donnel: I first heard about it a few years ago in Miami. It seems to be big in places where the climate allows for larger variety of veggies and less requirements for foods to warm off snow and ice. Nothing can be more than 118 degrees. The 'cooking' done is by dehydration, using a fancy machine.

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Washington, D.C.: For the solo risotto maker: A really nice thing to do if you're adding asparagus is to saute it in butter. I've never sauteed asparagus before (usually steam or roast it) and it was delicious. It will stay fairly crunchy, but that provides some nice texture. Add the tips a bit after the stems, as they cook faster.

Kim O'Donnel: Yes, cook that asparaus separately, good tip.

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Sausage substitute: I love sausage, especially in tomato sauce, but won't bring any pig product into my kitchen. To me, though, nothing says "sausage" like the taste of fennel seeds, which can also be tossed liberally into lots of dishes (not just sauce).

Kim O'Donnel: Another vote for fennel...

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Risotto: If you're making asparagus risotto, a dash of lemon juice in the broth might be a good thing. Though I'm not sure how well that would work with the parm -- I usually make my lemon risotto with little sweet peas and sometimes shredded carrot.

Kim O'Donnel: Nice. Keep the ideas coming, folks.

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Falls Church, Va.: RE: Meatless tomato sauce: You can also add some portobello mushrooms to your sauce for more texture and meaty flavor. I make burgers with portobello quite often instead of ground beef and love it! ( and I am a meat eater).

Kim O'Donnel: Yes, I forgot to mention the meaty quality of portos...good one.

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Mortar and pestle (spelling?): I got a marble one at the Le Creuset outlet for about $6.00 a few years ago. I have put the thing in my dishwasher, ground glass in it (I don't recommend this but I needed glass frit) and have dropped it a few times. And it is still in one piece. Do not bother with wood -- look around at kitchen outlets, junk shops and you can find a marble one.

Kim O'Donnel: First-hand reports on M&Ps...thanks.

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Reston, Va.: I have been experimenting a lot lately with the gimme lean sausage substitute, with good results. Specifically, I've been using it to make a lot of middle-eastern meatball dishes. My only problem is that the stuff is so "sausage-y" tasting that it tends to overpower everything else... does this company make another ground beef substitute that is less strong-tasting? Is there something else you could reccomend? Thanks!

Kim O'Donnel: I think there is a ground beef variety that's not sausagey...check that out.

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Virginia: Is there any way to make avocades last longer once they've been cut? I'm a single parent and it seems that every recipe I've came across ask for more avocades than I can eat in one day. They turn brown the next day and I have to throw it out!; I do put lemon juice over them. I've heard air makes them brown. Should I cut the recipe in half so I only make one serving--just enough that I dont have any leftover. Also should I put the saran wrap right on top of the food instead of on top of bowl? I love avocades but I'm tired of them going to waste so quickly.

Kim O'Donnel: Keep pit in the other half. Will help a bit. And yes, covering with plastic helps a tad.

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Frustrated foodie: Kim, please help me. For medical reasons, I must be on an extremely low carb diet, which is really tough when you're a lacto-vegetarian, trying to go vegan. I'm looking for suggestions for really low carb meals (please no meat substitutes.) I'd love cookbooks suggestions too, if anyone out there has any. Thanks.

Kim O'Donnel: Low-carb vegetarian. This is a toughie. Nuts. Will you eat eggs? Oh, right, you said, you were trying to go vegan. Tofu. Tempeh. Green leafy vegs, such as kale, chard, spinach. Mushrooms. Broccoli. Who else has ideas?

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Dupont Circle, Washington, D.C.: Hey Kim! I was wondering if you knew which was "better" nutrition-wise, green split peas or lentils?

Kim O'Donnel: I'm not aware that one is more packed than the other. Both are good sources of protein, fiber, zinc, vitamin A & B...and lentils have calcium.

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Re: Iron Sources: Also try, beets, almonds, dried apricots. A great treat is to soak about 15 almonds and 5 apricots overnight. Then whiz in blender with small amount of soaking water and soy milk and frozen berries!

Kim O'Donnel: Nice one. Thanks!

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Boston, Mass. girl: Hey Kim -- I get my organic produce delivered, and the last couple of weeks I've gotten large heads of red and green leaf lettuce which I haven't used because salads are not my mood these frigid days. Any other way to use it up? Thanks!

Kim O'Donnel: Add it to your sandwiches. Use it as a wrapper for fillings, including beans, something Vietnamese-y, with rice noodles and fresh slivers of veg...

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Veggie Marshmallows: Kraft's marshmallows use synthetic gelatin now, and have for the past 7 or 8 years. When you're in the supermarket, look for any marshmallows with a Kosher designation. That will ensure that there's no animal gelatin present.

Kim O'Donnel: A first-hand marshy report...

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Avocados: I've never tried them, but Trader Joe's sells frozen avocado halves. I suppose you could thaw just a half at a time and use it.

Kim O'Donnel: TJ's never ceases to amaze...

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Arlington, Va.: I enjoy seasoning and roasting winter squash in the oven, but I would like to try some other recipes for it, too. Any suggestions?

Kim O'Donnel: Have you done a puree yet? Boil, season, puree -- makes a fab soup...Lots of folks like to stuff squash, with rice combos, etc. Squash is nice cubed as part of a stirfry...

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Marble mortar and pestle: $65 at williamssonoma.com
$14.95 at alliedkenco.com
$12.95 at surlatable.com

Now -- where can I find butane for my chef's torch? I haven't used it yet since I cannot find fuel. Help!

Kim O'Donnel: Wow, what service. Butane for the torch? Have you called your closest hardware store?

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Ballston, Va.: Please help! I'm not a vegetarian, but I'd like to cut down on eating meat. The problem is, I'm having trouble finding meals to make that are meatless and easy to make. Do you have any suggestions?

Kim O'Donnel: Check out Jeanne Lemlin's books, which are geared for first-time vegetarians. Really accessible recipes, simple stuff that you'll find satisfying.

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Arlington, Va. RE: mushroom in sauce: How do you prepare the portabello before you add it to the sauce? Do you cook it first or add it in raw?

Kim O'Donnel: I'm going to post a reader's suggestion for this in just a sec...

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College Park, Md.: I missed the first part of the chat, but for the person looking for a 'meaty' flavor in spag sauce, try chopping portabello mushrooms fine, and give them a nice saute in olive oil. Then add them to the sauce. I do this all the time, and the sauce gets a lovely meaty flavor and texture.

Kim O'Donnel: Yes, saute those babies. Mushrooms need to be cooked before added to other things so they don't taste like rubberbands.

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Reston, Va.: I just found out that I'm allergic to dairy, soy, legumes. How can I avoid these items (especially soy and beans) and still get all the nutrients I need. Thanks.

Kim O'Donnel: Wow, this makes life challenging. Nuts, pasta, eggs and as many veggies that you can handle. Quinoa is a power grain; check that out as well. Keep me posted on your findings.

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Washington, D.C.: Hey Kim,

I've been a vegetarian for about seven or eight years and am dating someone who is not. Any suggestions for some fairly easy recipes that are meatless but would appeal to someone raised on meat? Thanks!

Kim O'Donnel: Take a looksee at "The Vegetarian Meat & Potatoes Cookbook" by Robin Robertson. Perfect for you guys.

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Maryland: sigh. if trader joe sell frozen avocado halves, can we make the leap and, hmmm, freeze the half we don't use? wrap it well in plastic, then in foil, making sure all cut surfaces are first coated in lemon juice.

The idea of commercially prepared frozen avocado halves is almost as sad as having frozen, crustless PB&J sandwiches (6 for about 3 bucks!) which are best sellers. sigh.

Kim O'Donnel: We just don't know how they're doing the big freeze, dear. Probably a flash froze thing. I know, I know. I feel strange about the concept, too.

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Thinking warm thoughts: Vegetarian chili!; It can be quickly made on cold nights if you use canned beans instead of dried. I like to use black beans, kidney beans, and black-eyed peas for a good mix of color. Sometimes I also add habaneros, chickpeas, mushrooms, black olives. My usual spices are garlic, chili powder, cumin, red pepper, but I've also been known to throw in some unsweetened cocoa or cinnamon. Pretty soon, the kitchen is warm and smells lovely!;

Kim O'Donnel: Nice, nice. I especially like your tidbits on cocoa and cinn.

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Baltimore, Md.: Butane: I got a can of butane at the same time I bought my torch. This was at Williams-Sonoma.

Kim O'Donnel: Hmm.. okay. I'm also thinking Home Depot.

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Holy Cast Iron!;: Totally confused... please list the merits of Le Crueset ($200) vs. a regular cast iron dutch casserole ($40). Thanky!;

Kim O'Donnel: Le Creuset is enamel coated, which some claim makes it last longer, more even distribution of heat, etc. Go with your gut. Nothing wrong with the dutch number, nothing at all.

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College Park, Md.: Go with the cast iron. Nothing can hurt it ever. Even if it gets rust, it can be saved! I have one that belonged to my grandmother who was married in the 1800's. It still cooks great!!!

Kim O'Donnel: A vote for the old fashioned cast iron...

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Vienna, Va.: Re: Low Carb Vegan

I am a vegan but the other members of my household are currently in the induction phase of Atkins'... so I too have been trying to bridge the gap.
Let's see... we've been eating many salads. And avacados as guacamole, in salads. one of my favorites is with avacados, chopped nuts and a mustard dressing. Mushrooms are good and versatile. especially good marinated. Other marinated salads/vegetables would work.
Also try using various sea vegetables (the stuff I just bought has zero net carbs). You could use nori for wraps instead of a tortilla.
Check out a raw cookbook. The emphasis is on vegetables and whole grains, which automatically cuts out many carbs. I've found that even though I'm not ready to sprout and/or dehydrate my meals, I do get good ideas about how to creatively combine vegetables.

Kim O'Donnel: Great ideas, Vienna. Thanks so much for your thoughtful post.

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butane update: thanks. just called WS - they have it in in the stores, just not on the website. guess they can't ship it.

Much appreciated!;

Kim O'Donnel: Good-o!

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California: I have found vegetarian marshmallows in every food co-op/health food store I've been to, also there are recipes for making them (seems too hard for me). It shouldn't be hard to find them in order to make Rice Krispies treats, just check out those types of stores, and if you don't have any in your area, there are places you can buy them on-line.

Kim O'Donnel: Thanks!

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Avocado halves: I know, but the TJ'a froz. avocado halves are $3 a pound, and they don't include the pit in the weight. They're a bargain.

Kim O'Donnel: Aha...

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lentils?: kim -- how will you make them? im doing a cooking demo with a friend on lentils this weekend!;

Kim O'Donnel: Onions, garlic, ginger, chilies to start. cumin, coriander, turmeric, black pepper, cinnamon, made into a paste in pot. lentils. water. cilantro at end. salt. Lemme know how your demo goes...

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Kim O'Donnel: Gotta run, my friends. Hey, take it slow, take it easy. Check with me regularly on Tuesdays; if not, end of next month we'll return for more veggie discussion. One love. Over and out.

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