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 the Institute of Culinary Education (formerly Peter Kump's New York Cooking School), O'Donnel spends much of her time in front of the stove or with her nose in a cookbook.

Catch up on previous transcripts with the What's Cooking archive page. For daily dispatches from Kim's kitchen, check out her blog, A Mighty Appetite.

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Kim O'Donnel: Hi! Be right there, I'm wiping frosting off my elbows.

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Kim O'Donnel: Ah, that's better! I spent this morning in the kitchen, elbow deep in batter and frosting...for a completely vegan cupcake! Check out tomorrow's blog for all of the details. They're DIVINE. Totally blown away.

And now, let's get this meatless show on the road...

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Tofu bad?: Is it true that tofu can cause breast cancer? I am worried about that, and also when I am pregnant, should I avoid tofu? As a vegetarian, I eat a fair amount of tofu and am wondering if I should limit my intake of tofu. Thanks!

Kim O'Donnel: the jury is still out on soy. Here's a link to an article on the controversy. I think everything in moderation is the key. I would also buy organic or locally produced tofu, eliminates the GMO factor. Don't avoid tofu, but a diverse diet, yes, do that.

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Center of the World, D.C.: I love spinach and broccoli, was coerced (by my-eyes-are-bigger-than-my-stomach) into buying 5 lbs of spinach and 3 lbs of broccoli from the bulk grocery store. And it's just ME! Now I don't know what to do with it. I want to cook it but want to do something other than lasagne, quiche and souffle and would prefer vegan recipies. Now I don't know what to do with it before it spoils. Help! Thanks!

Kim O'Donnel: Holy smokes. For the spinach, consider making a pesto similar to what I did with a whole of arugula earlier this week. I combined it with ricotta for pasta, but you don't have to do that. Check out this recipe for broccoli soup, which contains no dairy at all.

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Arlington, Va.: I saw in the Mighty Appitite a question about powdered vanilla. I bought some when I was in Grenada a few weeks ago as well as some other wonderful spices that they grow there. However, I am not sure how to use it. Do I use it the same as regular vanilla extract as in 1 tsp of extract equals one tsp. of powderd vanilla? I am looking forward to using it but don't want to ruin what I am making because I don't know the amount to use.

washingtonpost.com: Chat Leftovers: Powdered Vanilla, Ham Surplus and Food Blogs ( A Mighty Appetite, March 26)

Kim O'Donnel: Hey, what did you think of Grenada? Beautiful island, no? I don't know for sure, but I think you can substitute equally. Anyone ever use the powder instead of extract as a sub?

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Arlington, Va.: So, I asked the food chat yesterday, but thought I'd get some input from you. I bought some salsify on a whim the other day, and want to cook it tonight for dinner. Do you have thoughts on preparing it? Looks like it's best roasted or braised -- I'm open to both ideas. Thanks!

Kim O'Donnel: For my cooking school graduation dinner at James Beard House, we cooked salsify (aka oyster root) as a side. You can slice it thin and cook it in butter until just tender, as if you were glazing carrots.

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Picky eatersville: Kim, I am STILL thinking about the picky eaters story from your last chat -- and I have to say that I am in my 20s and I have several friends who haven't outgrown it yet. Any tips on what to do when you're a vegetarian with extremely vegetable-averse carnivore friends? Why didn't their mamas raise them right?

Kim O'Donnel: Much of this picky syndrome, in my opinion, stems from the fact that we have so many choices in this country. If we don't eat what's on our plate, we can always go somewhere at any time of night and fill our bellies. That's the not the case in so many other parts of the world. Can you imagine telling someone in the developing world you don't like something that's just been put on your plate? It would not be tolerated. I think a dialogue with your friends, in a peace-loving way, is a good start. The "try it once" game is also a good way to get the ball rolliing.

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Oakton, Va.: Hi, Kim -- my 16-year-old daughter (who is also a vegetarian) is developing an interest in baking and I want to buy her some decent baking pans (something I don't have myself). What do you think about the silicone pans versus the metal pans? Thanks.

Kim O'Donnel: I have been reluctant to buy the silicone pans but really like my silicone brushes, pot holders and spatulas. I know the silicone is really easy to clean, but I like the crust you get from a metal pan. Anyone out there who can offer a differing opinion?

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Gainesville, Fla.: Beans! Beans! I am trying to incorporate more beans into my vegetarian nutrition regimen. I prefer to use dried beans because they are cheaper and contain less sodium. But I have a hard time finding recipes for dried beans, specifically black beans and lentil beans. Any suggestions?

Kim O'Donnel: Well, you came to the right place! Check out this blog post with a slew of green lentil recipes. I've also got a favorite for red lentil puree, which takes about 35 minutes, start to finish.

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Any tips on what to do when you're a vegetarian with extremely vegetable-averse carnivore friends? Why didn't their mamas raise them right?: that's not a vegetarian v. meat eating issue. There are picky vegetarians (who doesn't know the collge vegetarian who'll only eat fries and yogurt) and adventurous meat eaters. It's not about all meat eaters being picky and all vegetarians being so flexible and easygoing.

Kim O'Donnel: I totally agree, the pickiness goes both ways.

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Baltimore, Md.: Hi Kim,

I have published a book on simplified vegetarian cooking. Will it be okay to tell your audience about the title of the book and/or Web site?

Thanks,

Kim O'Donnel: sure. Why don't you send me a review copy? E-mail me at: kim.odonnel@wpni.com

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Vanilla: I've always substituted equal parts powder for liquid, and it's never been a problem for me. But I love vanilla, so no amount has ever really struck me as problematic.

Kim O'Donnel: I'm with you. I love vanilla, but thanks for your feedback.

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Arlington, Va.: Powdered Vanilla person:

LOVE Grenada. I lived in Puerto Rico for two years and visited nearly all the islands while I was there. Besides Culebra and Vieques, I think that Grenada, Bonaire and Aruba are my favorites. I always pick up lots of spices when I am there but this is the first time for vanilla powder. I will try it one for one and let you know how it turns out. My ginger snaps are great with the fresh ginger, cinnamon, nutmeg and cloves. Do you have a recipe for crispy ginger snaps. The ones I make are GREAT, but are the soft kind. Others like the crispy kind like my grandma used to make.

Kim O'Donnel: One of these days I'll get back there. I think I have a ginger snap recipe, but have to check. I'll let you know.

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Silicone: Hey, for some reason my silicone pans always set off the fire alarm when I open the oven. Don't know why-only that my metal and stoneware pans NEVER do this. Finally pitched the silicone-actually I cleaned them and let my kids use them as tub toys.

Kim O'Donnel: Interesting. thank you for this report.

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Washington, D.C.: OOOOOOOOOOOH Kim, smooches, smooches, smooches to you. I am loving your easy recipe of white beans over kale or spinach with plenty of garlic and seasoning and a bake in the oven -- so very good.

Problem is though that the only white beans I can find are Goya. Do you know if there are other brands of white beans in the can?

Kim O'Donnel: And smoochies back atcha darlin....Yes, there are other brands of white beans. I think Eden is one such brand, and pardon me, I just went down to the kitchen, and the other brand is Westbrae Natural, those are pretty good. BUT...when are you going to try the dried heirlooms from Rancho Gordo??

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East Coast USA: Tofu -- Thanks for the article. I enjoy your recipes and blog. The FISH and mercury scare me (pregnant). Is Spinach safe now?? Do you recommend Whole Foods for fruits and veggies purchases? What is a safe and healthy diet? I have been more vegan for the last three years. Thanks so much, Kim!

Kim O'Donnel: it seems that everything is at risk these days. This is a great reason to eat local, fewer hands,more quality control. Don't be scared; it will raise your blood pressure, and that is no good for the bun in the oven. Everything in moderation!

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The picky eater story: Sorry, but every kid on earth loves spaghetti. Those kids were declining for another reason.

Kim O'Donnel: Maybe. Or maybe they're just impolite.

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Washington, D.C.: Kim, I confess, I was a picky eater as a kid. And I persisted until I was about 20 years old. Finally, I told myself I was not allowed to say I didn't like something if I couldn't remember actually trying it. Wow, what a difference that made.

My boyfriend was an even picky eater. When we started dating, I would cook various interesting vegetables or take him for veggie-friendly ethnic food (such as Ethiopian). Now, when we're with his family, and we talk about restaurants or foods we cook, they just look astonished. At least they don't have to try to hide vegetables in his food anymore!

Kim O'Donnel: These are the kind of stories I like to hear! Well done. Hiding vegetables in food is a bad idea. We must learn to celebrate the jewels of the earth and refrain from disguising them!!

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Spicy veggies: Hi Kim,

My 2.5-year-old is a vegetarian by choice (hates meat and even "fake" veggie meat). He also hates anything bland. But, like most 2.5-years-olds, he doesn't want veggies either. A suggestion by a nutrionist is to spice up his veggies. It sounds easy enough, but I'm at a loss. I just usually steam and serve.

He loves wasabi peas, so I bought wasabi powder. I also bought a spicy soy sauce looking thing. But I have no idea what to make with it.

Can you offer, or point me in the direction, of recipes to spice up veggies?

Thanks

Kim O'Donnel: Oh, try roasted broccoli-- it's got kick but you can adjust as necessary. Takes all of 12 minutes to prepare. Everyone loves this dish.

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Silicone pans: I've heard that the silicone utensils are great but the pans are too unstable -- very hard to lift in and out of ovens.

Kim O'Donnel: I've worried about that as well. Thanks for your comments.

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Chevy Chase, D.C.: I found a whole bag of green lentils in my pantry the other day. What kind of lentil entrees (as opposed to soups) can I make? I think I forgot about them because my previous attempt have been so bland. Thanks!

Kim O'Donnel: You could do a lentil-y loaf or pan-fried patties...please do look at the link I provided earlier. The readers chimed in with their favorites and there are tons of ideas all on one page.

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Lowering the salt: Hi Kim,

What is a good and easy way to start reducing our sodium intake? Do you have any spice recommendations? Trying to get the old blood pressure down a bit for family members. I don't usually add salt, but my husband always complains that veggies taste bland if they are not buttered and salted!

Kim O'Donnel: Herbs are a great way to infuse flavor without the salt. Lemon zest, too. Pepper flakes. A little salt, though, can go a long way. You may want to experiment with some coarse salt that he could use on his plate. Just a few grains really zip up the dish.

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Arlington, Va.: On white beans... I, too, am a lover of all things cannellini. Of the canned beans, I actually think that Trader Joe's brand is the best. I have also ordered dry beans from Rancho Gordo, a favorite Sunday meal in our house. I wanted to share because recently we tried the RG flageolets for the first time. I used them in a fantastic vegetarian cassoulet (something new for me, as a longtime vegetarian) -- recipe here Nearly Vegetarian Cassoulet ( Kitchen Window, NPR). Delicious, great leftovers, and the house smelled wonderfully of herbs for several days!

Kim O'Donnel: Fantastic! thanks for this follow up, dear.

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Washington, D.C.: Ok, Kim, picky eater here. I must confess that I didn't try too hard to like mayonaise, sour cream or ketchup. I am willing to cook with them now, at least. As long as I can't really identify it in the final product. I'm willing to live with that pickyness.

Kim O'Donnel: And you probably know that I've got mayo issues as well. The key, I think, is not to make a stink. When we're among friends who've hosted us, how can we behave?

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Rome, Italy: For Center of the World, D.C. With 5 lbs of spinach and 3 lbs of broccoli, I suggest making pasta with broccoli. Since you are in the U.S., I assume that you have the Sicilian broccoli, as that is the most common. Even though that variety is a bit tougher than the Roman broccoli I buy, you might want to try this:

Trim and dice the stalks, and let them steam. I prepare a kilo at a time, but I really love broccoli.

While they are steaming, press a clove or two of garlic in a casserole, sprinkle with a pinch of salt and add a generous amount of extra-virgin olive oil. In Rome a pinch of red chili pepper is also customary. Do not cook these ingredients, just let them marinate.

Add the rest of the broccoli to the steamer, and cook until tender, but still bright green. Pour the broccoli onto the garlic, oil and chili pepper mix; stir well and cover.

Add enough water to the pot to cook the pasta, in Rome "penne" are the most common, in the water used for steaming the broccoli. I usually boil the water in another pot, then add it. Salt the boiling water and add the pasta. Using a food processor or an immersible blender, puree until the broccoli is an interesting mix of smooth and texture.

Add the pasta, stir well and if not vegan, add a spoonful of real peccorino romano, Rome's sheepmilk cheese that is much tastier with broccoli and cauliflower than Parmigiano. Buon appetito!

Peter in Rome

Kim O'Donnel: Peter, Te amo! Great idea.

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For the Grenada visitor: WHERE can I get nutmeg jam? A friend brought it back from a cruise, I googled it, but the only source I've found doesn't answer my e-mails or faxes? I love the stuff and can't understand why in this day of gourmet stores everyhwere it isn't more available.

Kim O'Donnel: I think I missed that one when I was there. I've seen nutmeg soap, nutmeg first-aid creme, but no nutmeg jam. Anyone?

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Repatriated expat: For too much spinach: Based on a Cranks Cookbook recipe circa 1988 -- spinach and zucchini soup: In a stock pot: saute 1 thinly sliced onion in olive oil with salt, pepper and 1 clove of minced garlic. add 2 zucchini, cut into coins and soften, add 3 cups vegetable stock and one medium potato cut into fine dice and cover and cook until potato is done. Add 1 lb spinach and wilt. Puree the entire soup.

The cookbook says to finish with a swirl of heavy cream, which I omit. I also make it thicker than the recipe because I don't like thin soup. The ratio of zucchini to spinach can be altered to taste.

Kim O'Donnel: Yeah, I'm with you on the cream. That potato once pureed adds a whole bunch of body to the mix. Thanks!

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Fairfax, Va.: I am long-term vegetarian by choice, but am encountering more food sensitivities over time, and am now unable to eat anything dairy. Do you know of resources to transition cooking from dairy to soy, for example? Can I use soy or rice milk in place of cows milk in baking? What do I use instead of butter in baking?

Kim O'Donnel: Sounds like you're ready for a vegan cookbook. You may be a good candidate for "Veganomicon" by Isa Chandra Moskowitz and Terry Romero. As for butter replacement in baking, you gotta get your hands on Earth Balance spread. It's pretty fine stuff. I use it regularly in baking and most of the time am quite pleased with the results.

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Seattle, WA: Just wanted to write a quick praise of beans! For all those out there who are afraid of using dried beans, or worried it takes forever, try it! I am an omnivore and eat alot of beans, but always used them in cans. Recently I've been trying to work more with dried beans for their cost savings, nutritional benefits, and generally to cook more from scratch, and what a difference. They don't take nearly as long as I thought, if I just put them in a pot to soak in the morning before I go to work. And a big pot of black beans can last several days and be used in multiple ways. I'm particularly amazed at how much better they taste. A real part of the complexity of the meal, not just a protein add-on. Finally, I've been buying my dried beans at Whole Foods, I know I should try out Rancho Gordo, but man, I hate paying for shipping. Anyway, for all those who are wary, try dried beans!

Kim O'Donnel: Thanks for checking in, Seattle. The great thing about a pot of dried beans is how long it lasts. You've got it for the whole week.

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RE: Picky eating: I think the key with expanding food horizons is low pressure. I started eating different stuff when friends would offer me a bite of their meal or I could try a tiny smidge of something at a potluck. If an entire entree I never had was plopped down in front of me, and especially if I paid for it at a restaurant, it would just be too much pressure.

Another thing I've figured out is how different the same foods can be. I always liked those "special" onions on McDonald's burgers, and it was years till I realized they were just diced onions (or, I think that's what they are!). Turns out, what I really don't like is the texture of slimey caramelized onions. There was nothing special about those McD's onions, they were just served in a different way. So now even if I hate X I'll try it in a different formation, it can almost be a different food!

But, bottom line, low pressure. Go somewhere with burgers AND sushi and let the person have a bite!

Kim O'Donnel: thanks for your thoughts. seems like we got more food for thought on this issue. stay tuned.

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kid who hates meat but likes spice: I know the buffalo veggie chicken thingies (morningstar or equivalent, I forget) are so spicy that I almost can't eat them.

I would also suggest spicing up veggie soups, especially pureed soups. Or introducing the young 'un to Indian curries.

Kim O'Donnel: Indian curries is a great idea for the spicy kid. Thanks!

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Wallace: Okay, I'm not quite vegephobic, but I need to DRAMATICALLY increase my vegetable intake. I tend to get overwhelmed not only by cooking vegetables and having them taste good but also buying them and eating them before they go bad. I think I never got over my picky eating as a kid stage. I have branched out beyond carrots, potatoes, corn, etc.: I now eat mushrooms, onions, spinach, romaine, asparagus and squash (and some other generics, these were the big discoveries). I hate tomatoes and can't have them because of the acid anyways (really, health issue, trust me). I bought a Moosewood cookbook but still feel hesitant. Things like lentils just sound terrible to me. I also get daunted by prep time. Is this a 30 days to healthy habit thing? Please help, a girl should not live on cheese alone (tempting as it is).

Kim O'Donnel: Wallace, I'm going to take your question and put something in the blog early next week. Hang in there. The best part is that you'll get advice and tips from your fellow readers.

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Latrobe, Pa.: Is there a list somewhere online that shows what fruits and vegetables are in season and when? Also, where can I get information about local farmer's markets out in Pa.?

Kim O'Donnel: Hey Latrobe, try Local Harvest and try this link from USDA, it's a search box. They used to have a very handy map, but I'm not seeing in on their site, which appears to be in middle of transition. Will keep you posted.

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Kim O'Donnel: Gotta run! Thanks for stopping by. Stop by tomorrow for vegan cupcakes in A Mighty Appetite!! All best.

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