| What's Cooking
Vegetarian Special
Hosted by Kim O'Donnel
washingtonpost.com Staff
Thursday, March 28, 2002; Noon EST Calling all foodies! Join us for the 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. If you couldn't make the live event, you can always send Kim O'Donnel an e-mail or drop in on the What's Cooking message boards. 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.
Kim O'Donnel: Welcome to my monthly special on meat-free shopping, cooking and eating.
About a month ago, many of you inquired about Quorn, the newfangled meat-free product presently found in the frozen aisle of upscale food stores such as Whole Foods. I pledged to find it, give it a taste whirl or two and report back with my findings and impressions.
I tried the lasagna, the nuggets and the patties, and my colleague, Ms. B., whose palate I trust implicitly, took home a sack of the "tenders" to whip up for her brood. A 10-ounce-ish pale orange box costs about $3.69 (although I believe it's on sale at Fresh Fields).
The consensus? Quorn [say KWorn] tastes good. You could fool someone into believing he is eating chicken. The lasagna, which is served with a "meat" sauce that resembles ground beef, doesn't translate as well -- the noodles drown in a cloyingly sweet tomato sauce. Now, when I say it tastes good, it's relatively tasty for something coming from the pre-processed, frozen food world. While I was snacking on my "nuggets," I was imagining myself at a ball game, in an airport or at a mall food court. It's got that homogeneous, cookie cutter shape, feel and smell that is pervasive at fast food joints. Yeah, it tastes like chicken -- when I'm on the road inbetween toll booths.
Quorn got its start in the mid-1980s in the UK. It's manufactured by a company called Marlow Foods, which is a subsidiary of pharmaceutical giant AstraZeneca. The root of Quorn is a fungus called fusarium venenatum, which was discovered in a field in England. The fusarium is placed in fermentation towers (check out the quorn.com and go to the UK section to see the pic) about 150 feet tall and its byproduct is something called mycoprotein. The Quorn packaging states that the mycoprotein "comes from a small, unassuming member of the mushroom family" a claim over which the Center for Science in the Public Interest is taking Marlow Food to task. CSPI has argued that while all mushrooms are fungi, not all fungi are mushrooms -- and if so, it's possible that the package labeling may be misleading. CSPI has also asked the FDA to further review the product for more testing, as it arrived on the US market in January as "GRAS"-- which means "Generally Recognized As Safe." CSPI has argued that because new proteins are entering the food supply, consumers may have allergic reactions and the product needs to be tested as such.
I won't get into the nitty gritty over this debacle, as I think health reporter Sally Squires covers it well in her March 11 story. But I will say this: Is this necessary? And is this a reasonable option for vegetarians? I dunno.
To me, this product goes as far away from the ground as you can get. Slow food it is not. Future food? Oh dear, I hope not. Vegetarians have lots of options, many of which don't come from a frozen box. I know we live in a fast food nation, and many veggies love Garden Burgers and other convenience meat-free foods, but at least those products are made with soy. I'm not claiming to be an expert here -- just offering my first-hand experiences and the thoughts that have been rattling through my brain. I'm interested in your thoughts, too.
Washington, D.C.: Help! I love meat but my vegan friends protest. Is there a resource for non-vegans to find simple but scrumptious (and easy) recipes. It must not be fun being served a hastily thrown together dish as an after-thought. One cool site I found is www.veggilicious.com. Oh, and they may not eat meat but you ever notice how aggressive those vegetarians are? Thanks. Kim O'Donnel: Well, aren't you one to stir things up? I've looked at veggilicious.com and it seems half-done, like a work in progress. So I guess we'll have to wait. The Food section recently did a cover on vegetarian and vegan, and in it were a few Web sites for vegetarians. Your first question, tho, is confusing: Are you looking for vegetarian or are you looking for meat? More info.
Bethesda, Md. Mom: Hi Kim:
Unfortunately, I won't be able to join you live today, but, following up on postings from the last veggie chat, I wanted to pass on this link to low-fat, vegetarian Kosher for Passover recipes. It even has three recipes for matzoh balls without all the fat and cholesterol of whole eggs. Happy Holidays to you and all the chowhounds, whatever day you celebrate, keep the luv flowing! Kim O'Donnel: Many thanks. With Passover in full swing, this I'm sure will be of great help. Cheers.
Mt. Airy, Md.: Hiya Kim and happy Easter/Passover to everyone. I'm not vegan but what I'm looking for would fit into a vegan menu. Mom wants me to make the salad for Easter dinner. We came up with baby spinach, orange supremes, strawberries and toasted pine nuts. I was thinking of a blood orange vinagrette with a bit of extra pepper, maybe some balsamic vinegar (to kick up the strawberries). I've never used blood oranges before, do you or anyone else have any recipes/thoughts or ideas? I bought extra blood oranges to "trial run it." Thanks and hugs. Kim O'Donnel: Sticks,
Blood oranges are great in salads, both as a vinaigrette and as part of the whole mix. Generally, I've gone real easy, allowing the blood orange flavor to come through, so all I add is a stitch of olive oil. Squeeze out your oranges and then emulsify with your oil. A cinch. Have fun.
Garbanzo Bean Question: Hi Kim, I found this recipe on one of your chats and was wondering if they mean canned garbanzos beans or dry ones?
Basically it's a spicy garbanzo recipe that calls for a bunch of spices and a little water sauteed in a pan and then you throw the garbanzo beans in and simmer for half an hour. Which kind of garbanzo did you mean? If you mean dry, can I use canned? What's the difference between canned and dry beans, aside from the obvious. Does it really matter? Can't imagine using dry beans just because they take so long. Am I missing something? Kim O'Donnel: I've used canned garbanzos for this recipe, and it's not necesary to simmer for 1/2 hour, you can do it in less time. There are times when you really want the nuttiness of the garbanzos to come through, like if you made a soup...but often the canned guys, as long as they're rinsed, do justice.
Silver Spring, Md.: I'm looking for any vegetarian cookbooks with fairly simple, easy to follow recipes. I'm a novice in the kitchen, but would love to start making my own meals and learning the ropes. Most of the cookbooks that friends have just seem too complicated for a beginner (or at least this beginner). Any suggestions? Kim O'Donnel: Any title by Jeanne Lemlin is a winner for aspiring veggies. She's got a real easy going style.
Germantown, Md.: Hi Kim, About two months after I decided to cut most of the red meat out of my diet, I found out I am pregnant. Hurray! Now I'm worried I might not be getting enough iron in my diet, and may lack protein (although I do eat chicken and fish). Any suggestions on how I can get that iron back into my diet, without having to eat the meat? Kim O'Donnel: Vegetarian sources of iron:
Molasses, tofu, dark greens like kale, bok choy and swiss chard, dried beans, lentils, raisins...
Tofu question: Hi, I've read that you can freeze tofu. My question: do you squeeze the liquid out and then freeze? or vice-versa? Also, I need some good recipes for vegetables. The salad thing is getting really old -- especially since all the things I like to put on it are fat and/or sodium laden. Help! Kim O'Donnel: You can freeze tofu. Since you'll have to do a thaw, and that will involve water leakage, best to hold off and do your draining after the tofu's been thawed. Help me out with your quest for veggies: what do you fancy? At least a top 1 or 2...
Takoma Park, Md.: Some weeks ago, maybe in your weekly discussion, someone was saying that soy sauce is a poor substitute for fish sauce. I've bought vegetarian fish sauce and vegetarian oyster sauce at an Asian grocery in Silver Spring. I can't compare them with the "real thing," but I assume the taste is closer than soy sauce. Kim O'Donnel: The fish in fish sauce is usually anchovies...and it's quite pungent. I haven't seen vegetarian fish sauce but I am planning a run at an Asian market today and if I have a chance, I'll do a taste test.
the whole quorn thing: I really don't get this -- if the issue is you don't want to eat meat, why eat something that's been made to taste like meat (or close to it?) What's the point? While most of my veg friends have moral/ethical issues governing their choices, they also say that the taste/smell of meat grosses them out. They aren't interested in veggie burgers or other "meat substitutes." Kim O'Donnel: I agree. I've been wondering about the target audience for Quorn and I would think it might be younger folks, kids in college...but I'm with you. If I go days without meat, which I do from time to time, the last thing I want to do is eat pretend meat.
For novice veggie cooks: Mollie Katzen is another great author of veggie cookbooks -- very laidback style, easy recipes. Try "The Moosewood Cookbook" for one. Enjoy! Kim O'Donnel: Yes, indeed. Katzen is a great resource.
Re:"ever notice how aggressive those vegetarians are?" : Statements like that are exactly what we DON'T need; they only reinforce negative and unfair stereotypes. I was disappointed in the recent Washington Post articles on vegetarianism and veganism as well, for this very reason. Why define someone's character based on their dietary choices? There are tons of Web-based resources for vegetarian recipes. Vegan recipes, I don't know as much about. Try typing "easy vegetarian recipes" into your favorite search engine (Google, DogPile, etc.) and see what you find! Kim O'Donnel: Statements like that are growing pains, part of the interesting dynamic we've created in this country, in which meat-eaters and vegetarians must coexist, dine together, cook together and GET ALONG! But I think "other" is always a funny thing when it still feels new to someone.
re: Quorn: I've been meaning to try it, but have been unable to go to Fresh Fields recently. It is just a bit too far away to be convient. Anyway, what did your friend think of the tenders? I had heard that those were the best to use in recipes. That might take away some of the "road food" feeling. Kim O'Donnel: I've got Ms. B. right here, and she says: "I didn't like those spongy little bites, but my husband did. I think it's a man thing." I have no idea what she's talking about...
Tofu question again: "Help me out with your quest for veggies: what do you fancy? At least a top 1 or 2..." Anything but brussel sprouts -- yuck. Faves: spinach, broccoli, peas and carrots, kale. Kim O'Donnel: Spinach sauteed with garlic, which takes all of five minutes. Can be eaten on its own and with pasta, rice, orzo, you name it. Kale -- ooh. I need to find the recipe from a few weeks back for this fab soup/stew I've been making...a Portuguese number with garbanzos, tomatoes, potatoes, onion, garlic...holler at me with an email. Broccoli can be blanched and thrown into a blender, pureed, mixed with garlic and thyme, salt, gradually added stock and you've got heavenly soup.
Enough already: I'm so tired of the whole defensive meat eater versus "aggressive" vegetarian debate. Couldn't we let it rest for the veggie chat, at least? Kim O'Donnel: the first time I did this hour I told folks there would be no political discussions about individual choices on meat versus not..the Quorn thing does bring it to the front burner, I suppose. I think the banter is good from time to time, and indeed I do think it's growing pains.
Quorn: I haven't tried it, but if it really resembles meat, it could be ideal for families where not everyone is vegetarian. For example, using it for tacos. I also don't think this is just about secret cravings for meat but rather about having some variety in our diets. Kim O'Donnel: Here's a vote for Quorn...
In defense of Quorn: I for one would like to have an option at the drive-thru that didn't involve the factory farm slaughterhouses a la "Fast Food Nation." Better people eat protein-laden fungus than mistreated chickens, I say. Kim O'Donnel: Or you could buy meat from a producer that cares about their animals while raising them...again, I'm not going to get into the heady debate over ethics of meat versus not.
Washington, D.C.: Kim, I made your mushroom-onion-cheese pasta dish last night and it was delicious. But today, I can literally smell the onion, whether coming from my lungs or my skin, I don't know. It's kinda embarrassing at work. Any tips on how to fully enjoy onion and garlic without making your coworkers pay the next day? Kim O'Donnel: You are the second person to share such an experience -- the other guy was having garlic issues. One reader wrote in recently to say that when she pulls out the green strip growing in the middle of garlic (and I presume onions too) then her breathiness issues seemed to disappear.
A Maryland Huntress: Okay -- I just want to rant a bit. Why is it that people have such difficulty seperating animal rights from vegetarianism. I am almost a vegetarian (can't give up seafood -- yum!). It isn't because I have moral/ethical issues about animals. In fact, I hunt. That's right -- I, a vegetarian, enjoy killing animals for fun. The Post article is the perfect example -- half of it was about moral & ethical issues. I was expecting more info about nutrition and social issues (such as, how to politely tell your in-laws that you aren't going to eat the Tanksgiving turkey). There are a lot of people like you, who choose to go meatless frequently. Lots of people have eliminated meat for health reasons. To answer your question about meat substitues, I rarely use them when I cook for just myself. However, I find they are a good compromise between my diet and my meateater husband. Kim O'Donnel: Thanks for sharing. Yes, there are a lot of people who swing both ways of the meat spectrum, and that's what makes Amurrica bootiful. Cheers.
re: freezing tofu: Actually, I drain it first. Pressing the water out of firm tofu and then freezing will produce tofu that crumbles, much like ground beef, when you thaw it. Great for tacos and "meat" sauce. Also for stuffed peppers and stuffed zucchini. Yum. Kim O'Donnel: But if you don't want to have crumbles, then no draining before freezing, right? I must confess, I am a tofu virgin. I just prepared it for the first time this week. Have eater all kinds of ways in restaurants with mixed results. I had great success after all the reading I've done, but it was an eyeopening experience. I loved it.
Hairbrained: Re: Recipe for kale I love to use this in a low-fat burrito: Empty one can black beans into saucepan (liquid and all) on medium heat Add two teaspoons cumin, two teaspoons coriander, salt and pepper Onion, garlic as you wish 1 cup diced button mushrooms
1 head kale, rinsed and chopped Put the kale in last, then cover that baby. Get it steamed. Stir it up a bit until wilted and soft, 15 minutes. You may need to add a little water (usually the 'shrooms take care of that, though). Spoon onto flour tortillas, add a little salsa, or cheese, whatever. Roll up and eat. Roll up extras and reheat next day for dinner. Also makes a mean tortilla chip dip, and it's low fat! Kim O'Donnel: Thanks, dear. You're a doll.
Vegetarian who loves meat... kinda: I am a vegetarian. I also LOVE a good burger. Sure, the smell grosses me out, but only because I realize that I am smelling burning flesh. Don't have that problem when I smell a good ole TVP burger smoking on the grill. So yes, it is a moral, ethical, thing. But sometimes even THAT doesn't overcome what your tastebuds crave. Just wanted to fill you in on the oxymoron on veggies that want fake meat. Kim O'Donnel: Thanks for chiming in. I love it -- a vegetarian who loves a good burger. Rock on.
Arlington, Va.: Not a vegetarian, but definitely a vegetable question: I have a can (I know, fresh is better) of asparagus spears that I really want to use. Can you recommend a good sauce for them -- I was thinking some white-wine kind of sauce. thanks! Love all your shows!
washingtonpost.com: What's Cooking Video: Blanched Asparagus with Gingery Soy-Sesame Vinaigrette (March 2002) Kim O'Donnel: Thanks to my trusty producer, you can check out my suggestion for the 'gras. Recipe is on the page in cut-out fashion. See what you think.
Arlington, Va.: I too would rather avoid the veg/non-veg debate, but I have to take issue with one thing you said. You suggested eating meat from producers that raise the animals humanely is an option. Without getting into the ethics of that, I'd like to point out that animal-rights groups and state inspection agencies have several times uncovered cases where so-called humane producers were not much better than factory farms. E.g., "free-range" chickens being raised in extremely crowded conditions. There are undoubtedly legitimate producers out there, but buyer beware: don't be content to let the label assuage your conscience if you really care about the animals. Kim O'Donnel: Yeah, I wrote that statement without this caveat, as I do research on this issue constantly. I did a whole hour on the state of beef last April, and it looks like I need to do a refresher for 2002, with new tidbits.
re: reeking of onions: I notice that if you cut away the root of the onion and discard the "middle" parts, you really do lose the overly pungent "parts" of the onion. To me, the outer rings have a more subdued pungency. Kim O'Donnel: Another vote for doing away with the "middle..."
re: yummy stinky garlic: I have noticed two things: one, over time, as I continue to consume garlic on a regular basis, I don't notice the day-after stink so much. Not at all anymore. I used to smell it on my hands for days!
two, rub your fingers on the stainless steel ring in your sink after you chop your garlic. something in the steel neutralizes the garlic odor. Works like a charm -- at least for me! Kim O'Donnel: Except you might have to tote along the steel soap to work the next day, which is where our chowhound is having distress...poor thing.
Capitol Hill, Washington, D.C.: I came up with a great low-fat, vegetarian recipe recently. I follow the standard procedure for making risotto, sauteing the rice and some chopped onion for a few minutes, adding some wine -- but instead of using chicken broth to cook the rice, I use a packaged miso broth that I get at Trader Joe's. It adds a wonderfully deep, smoky flavor to the risotto, so much so that adding parmesan cheese at the end of cooking is totally unnecessary. In fact, I think it stays creamier than the standard risotto. I usually add some parboiled julienned carrots and mushrooms toward the end of cooking to round out the dish, and it's absolutely terrific, either as an entree or a side dish! Kim O'Donnel: This is a wonderful idea. If you don't like miso, veggie stock is grand, too. You can make your own, regular veg style or do a mushroom stock which is heady and rich.
In defense of Brussels Sprouts: OK, I confess I never liked brussels sprouts either -- but this recipe turned me. I got it from the new Joy of Cooking, and they truly are superb! Give it a chance!! 10-12 brussels sprouts (small to medium)
1 1/2 tbsp unsalted butter
1 1/2 tbsp olive oil
2-3 cloves garlic, smashed with the flat of a knife but still in large chunks
salt and fresh-ground pepper
1/4 cup fresh grated parmesan (optional) Wash sprouts and cut in half lengthwise. In a medium skillet, heat butter and oil on medium-low heat till melted. Add garlic and saute until garlic is lightly browned (adjust heat if necessary to keep garlic from burning). Remove garlic and discard. Add sprouts to pan, cut side down, cover, and cook on low heat 10-15 minutes or until tender. Sprinkle with salt and pepper, top with parmesan cheese if desired. When I made these the sprouts got a little browned on the cut sides and had a great garlicky flavor, without that bitter-sour-cabbagey taste that has made me dislike them in the past. Kim O'Donnel: I love bsprouts...and I love them steamed all the way through, with sesame oil and soy. Thanks for sharing.
Virginia: Stupid question - can I use egg substitutes if I'm making something for my veg friends? I'm not veg, but we always eat veg when we get together. Kim O'Donnel: There is a vegetarian egg sub called EnerG, I believe. If your friends are vegan, this is an issue. If vegetarian, eggs are okay.
Veggie vs. Meat: On the topic of "aggressive veggies" of course many veggies can be! Case in point, one poster wrote: "I for one would like to have an option at the drive-thru that didn't involve the factory farm slaughterhouses a la "Fast Food Nation." Better people eat protein-laden fungus than mistreated chickens, I say." Statements like these are going to cause omnivores to react defensively. If "aggressive veggies" don't like the label, stop the use of active AND passive digs at folks who do not choose to limit their food choices (for whatever reason). ps: best example of how we CAN get along is my friend Ann, a vegetarian. She treats it as no big deal and doesn't comment negatively on my food choices. I treat her with equal courtesy and respect.
Kim O'Donnel: Right on.
cooking with kale: There's a Portuguese soup called caldo verde that uses kale (or sometimes a cabbage that is a lot like kale). Saute about three or four cloves of minced garlic in some olive oil; add a quart of water (yes, just plain water), and a pound of waxy potatoes (like red bliss), which have been peeled and sliced. Simmer about 30 minutes or so unti the potatoes fall apart and then mash them well into the soup. While the soup is simmering, wash and dry the kale and then roll the leaves up into cigar-like tight cylinders; then chiffonade finely (that is, slice the "cigars" into little circles). Add the kale to the soup and simmer about 15 minutes; season with salt and pepper to taste and top off with good quality olive oil. This with bread is a great cold-weather meal. For the non-vegetarians out there, add rounds of cooked chorizo or liguica sausage at the end. Kim O'Donnel: This is a variation of what I was just describing...thanks, dear.
Logistical question: Vegetarian here, going from Easter brunch (at a restaurant) with one side of the family going straight to Easter lunch/dinner with the other side. I am bring my own veggie food to Easter dinner. If I premix falaful (sp) can it stay in the car during brunch? The car would be in a garage and therefore stay kinda cool, maybe around 50 degrees? What do you think? Kim O'Donnel: Do you have a cooler? Always the safest bet.
Hot and Spicy: Hey Kim! Thanks for doing this chat today. Here's my hot and spicy question: Are tabasco sauce and hot sauce the same thing? I sometimes put tabasco in eggs and in guacamole. I know you have suggested adding a splash of your favorite hot sauce to things like marinades, etc. Are you talking about tabasco when you say this, or is there a totally different kind of sauce out there? Thanks! Kim O'Donnel: Tabasco sauce is made from tabasco chile peppers...it's only one of a zillion kinds of hot pepper sauces out there...I have grown to love stuff that's hotter and more intense than Tabasco...and there's a ton of varieties you can try available in your markets...
Reston, Va.: Hi Kim -- wanted to send this to you and the foodies. Made this for my hubby the night before the D.C. marathon. He finished a minute off his record time, so it must have done the job! It was delish! ORECCHIETTE WITH BROCCOLI RABE AND FRIED CHICKPEAS 1 pound orecchiette pasta (little ear-shaped pasta) or penne 2 tablespoons (1/4 stick) butter
6 tablespoons olive oil
4 garlic cloves, minced
2 15 1/2-ounce cans garbanzo beans (chickpeas), well drained
1/3 cup thinly sliced fresh sage 1 1-pound bunch broccoli rabe, trimmed, cut into 1-inch pieces
2/3 cup dry white wine
1 cup (packed) freshly grated Parmesan cheese (about 3 ounces) Cook orecchiette in large pot of boiling salted water until pasta is tender but still firm to bite. Drain pasta, reserving 1 cup cooking liquid. Meanwhile, melt butter with olive oil in another large pot over high heat. Add garlic and stir 30 seconds. Add garbanzo beans and sauté until garbanzo beans are beginning to color, about 8 minutes. Add half of sliced fresh sage and sauté 1 minute to blend flavors. Add broccoli rabe, wine, and 1/2 cup reserved cooking liquid to pot. Cover and simmer until broccoli rabe is crisp-tender, about 5 minutes. Uncover and add pasta, remaining sage, and Parmesan cheese; toss to combine. Mix in more of reserved cooking liquid by tablespoonfuls if pasta is dry. Season to taste with salt and pepper. Transfer to large bowl and serve. Makes 6 servings. Bon Appétit
January 2002 Kim O'Donnel: Thanks for sharing, Reston. And if you wanted to go lower fat, you could shave away the butta.
Washington, D.C.: Is seitan a good vegan protein? Where can I get it? Kim O'Donnel: Yes, it is. It's also known as wheat meat. Try a place like Fresh Fields or your local health food store.
Organic Girl: Yea! It's spring, and fresh veggie time again. Last night for supper, I roasted asparagus, browned some butter, mixed a bit of soy sauce and balsamic vinegar in the butter, drizzled it all over the asparagus, and ate the entire mess with my fingers, while standing over the stove -- yummmmm.
For the vegetarian/pregnancy question. It definitely can be done. Been there myself. My advice is to listen to your body -- if all of a sudden you have a craving for a burger, throw together a big spinach salad, because you're probably low on iron. Eggs (if you're vegetarian, not vegan) are a great source of quick, easy protein. I generally scrambled one egg for breakfast, needed the protein boost to get going.
Hope this helps in some way! Kim O'Donnel: Nice going, OG.
Orlando, Fla.: How can you make sure you're getting enough nutrients with a vegeterian diet? How can you be a mother of two caring for her vegeterian family and work full time? Are there any shortcuts or easy-to-prepare healthy meals?
Kim O'Donnel: Orlando, if you're talking about protein, iron and calcium, it's quite easy. See my earlier post about vegetarian sources of iron. As for protein, eggs, soy products and dried beans, legumes...if you're looking for some quickie recipes, you may want to try "Vegetarian Meals in Minutes" and a new title called "Vegetarian Meat and Potatoes" by Robin Robertson.
Washington, D.C.: Hey Kim, Care to share your tofu experience of late? How did you prepare/cook and what was the outcome? I'm always looking for different approaches to the curd thing. Kim O'Donnel: I drained it for an hour, under the weight of a plate. Then I diced it into cubes and marinated in a mixture of soy sauce, sesame oil, rice vinegar and hoisin, about 15 minutes. I fired up my pan in some canola oil, waited til it got hot and threw in the cubes. They crisped up beautifully. I added some cornstarch to the leftover marinade and after I yanked out my golden cubes, I threw in the sauce, did a little deglazing and added some veg -- diced red pepper and bok choy, with some chopped ginger. Then I threw everthing together. It was great.
Minneapolis, Minn.: If I wanted to make eggplant parmesan, but broil it instead of pan fry, how long would it take to cook the eggplant under the broiler? How would I be able to tell if the eggplant had been cooked enough or heated through? Thanks Kim O'Donnel: Broiling your slices takes no time. It chars when it's done.
Fairfax, Va.: It is very amusing to see the two sides arguing. I think that people could be agressive or defensive on both sides. My husband who is pretty easy to feed, he loves most types of veggies and fruits, except for mushrooms (he tried several times). Yet we ran into people that act shocked that he does not like mushrooms, and keep trying to talk him into have a taste. People should just relax and eat what they want and not question other people's preference or choice. Kim O'Donnel: Amen. Nice way of putting things into perspective.
for the seitan person: The cheapest place to get seitan, though, is in asian markets. Pretty much any Asian food store will do -- the Chinese version of seitan is called "wheat gluten" and comes in cans. By the way, I have found that for most ingredients used in Asian cooking (whether soy sauce, hoisin, ginger, lemongrass, rice, or what have you), the Asian food stores are by far the least expensive way to go and have great variety. Kim O'Donnel: Thanks for adding onto this thread...I completely forgot to mention the Asian markets.
Washington, D.C.: In terms of nutrients, if you're a veggie/vegan woman, be careful about B12.
My doc told me not to worry about protein (his comment was that Americans almost never get too little protein), to worry somewhat about iron, and to take a B supplement (with both B12 and folic acid), since I almost certainly wouldn't be getting enough.
Oh, and if you're vegan, watch the calcium, too.
Kim O'Donnel: Thanks for offering this advice.
Capitol Hill, Washington, D.C.: Kim -- I've been eating healthier lately and came up with this recipe I thought your veg chowhounds (and the rest of us for that matter) might enjoy! Sweet Potato Burritos 2-3 Sweet Potatoes
1/2 sweet onion
2 cloves garlic
1 can black beans, drained
cinnamon
nutmeg
cumin
honey Boil or bake sweet potatoes until soft. Mash. Saute' onion and garlic in a pan until clear and fragrant. Add the black beans and the sweet potato mixture. Add cumin, cinnamon, honey and nutmeg (or pumpkin pie spice mix) to taste. Warm whole wheat flour tortillas, spread mixture on tortillas. Add some monterrey jack cheese if you like. Roll up. Top with fat free sour cream and some mango or peach salsa. Yum! Filling, lots of great vitamins, and quite healthy! Kim O'Donnel: Nice chowhound.
Provo, Utah: Kim -- I'd love answers from you or the peanuts (soynuts?). I'm pretty new to vegetarian cooking. I've always enjoyed it but haven't done much of it, and the moe I try, the more I love it as a tasty and healthy addition to everything else I like to make! I'm not sure, however, what kind of staples to have on hand for veg cooking. Do I keep tofu around -- and if so, how long will it keep? What kinds of spices, etc.? Any help would be lovely. Thanks so much for inspiring me to try new things! Kim O'Donnel: Tofu, once opened, only lasts in fridge about 5 days. Store it in water in a plastic container; change water daily. I need more info, tho. Do you have cuisine preferences -- ie Asian, Caribbean, Italian...that helps determine your pantry. What about beans? Do you like beans? If you can, write back with details.
re: meat-free products: I, like you, prefer an all-veggie meal from time to time. I like chicken and some beef, but don't like to eat it all that often. (I know this is a veggie chat, bear with me). I consume things like veggie burgers for pure nutrition value. I get protein, less fat, fewer calories, and a yummy taste. I learned to choose the products that tasted good on their own without being a "meat substitute." It's just something else that tastes good in a bun. By the way, the kind I get, Morningstar Garden Veggie patties, appear to be made of mostly - gasp - veggies. Veg. burgers vary greatly in their nutritional content and healthiness. Gotta read the label, I guess. Kim O'Donnel: I hear you. Despite those food pyramids, many of us don't know where to begin with our daily diets, meat-eaters and veggies alike. It seems that ALL of us need to learn more about the benefits of cetains food groups and what the average daily requirements are -- and then create a kitchen and pantry to help us execute the process.
Northern Virginia: Can I cook dry black beans in a pressure cooker and avoid the whole "soaking overnight" thing? Kim O'Donnel: You can.
Re: tired of salad: Salads do not have to be all about lettuce and slices of tomato. You could make a Nicoise which is filling and healthy -- green beans, tomatoes, potatoes, onions, olives, with vinaigrette; lentil salads with warm vinaigrette; white bean salad with tuna, etc. All these could be the main dishes with some crusty bread and are great for summer. Kim O'Donnel: Yes, indeed. Apples, pears and orange slices are great with lettuces too.
Provo, Utah: I'll eat about anything -- I love to try new stuff and I like any and all beans. Very fond of indian cusine, allergic to green peppers. Kim O'Donnel: For a vegetarian pantry, beans are an invaluable staple. Lentils, black beans, white beans, garbanzos -- the whole lot. An easy lentil (doesn't matter the color) recipe to get you started: Chop an onion, some garlic, some fresh ginger. Cook in some oil. Add to that some ground cumin, coriander, cinnamon, black pepper, salt, saffron, cayenne...or whatever combo you like. STir with a wooden spoon til it gets pasty. Throw in your dried lentils, coat with oil mix. Gradually add water just enough to cover. Throw in a bay leaf. Bring up to a boil, then down to simmer. Add water if necessary. Cook til tender. Taste for seasonings. enjoy.
Caribbean flava: I just ate a Weight Watchers Caribbean bowl that was so yummy. How did I could I reproduce the stock? Kinda of a brown, jerk flavored stock for sweet potatoes, red peppers, black beans and onion. Kim O'Donnel: lots of thyme, onions, scallions, a scotch bonnet, salt...all pounded up...i'm free assoiciating here and would like to get more specific if you don't mind. So email me to get more detail.
Question on the sweet potato recipe: Do you think I could puree the beans, combine everything and bake it in ramekins instead? With the beans and squash pureed together or left as separate layers? Kim O'Donnel: WE can ask the cook but why not? Try it...what do you have to lose?
Omnivore USA: Just one last thought on this meat/no meat debate. I eat meat but completely respect other peoples' culinary preferences, and at least half of my friends are vegetarians or don't eat certain foods on moral/ethical grounds. But these comments remind me of something. I think it's important to appreciate that not everyone is in a position to make the choice to eat vegetarian. People with kids who are picky eaters often can't force their kids not to eat meat. People who don't make a lot of money or live in parts of town where supermarkets with good produce selections don't exist (or where the produce is terrible or very expensive, as at Fresh Fields) may not have much choice either. Remember, vitamin B12 is only present in animal products (principally meat), and some people may find it unnatural to take a supplement for something that occurs naturally in certain foods. It's just important to remember that this is a personal choice, not something that everyone should do at risk of feeling bad or guilty. Kim O'Donnel: Yes, this is the last thought for the day. I agree with you...except you don't have to be rich to be a vegetarian! But more on that another time. And yes, it's EXTREMELY important to remember that eating choices are indeed very personal, as are our cooking styles. It's funny...I didn't think the hour would go this way, in a debate between veggies and meaties...I really wanted to discuss Quorn, but so many of us haven't tried it yet. I suppose it's a little early to get into the thick of things. I don't really care what anyone puts down their gullet. But I do care -- more and more - that we pay attention to slow versus fast food...and it's not a snob thing. It's a concern for our land, our family farms, the local producers who are close to the foodstuffs as one can get...that's what all my hoopla is really about. Til next time. Happy Spring, and play nicely in the sandbox, ya hear?
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