Jalapeño poppers

 by Corina

Puff pastry sheets / Blätterteig

Jalapeños (sliced)

Soft cheese - like cheezwiz (in Germany: Gouda's Glorie creamy cheese style)

Defrost, cut, and stretch out the pastry sheets. Place cheese and then jalapeños on top. Seal the edges of the pastry sheet to itself. Bake at 200C for 15 min or until golden brown on top.

Fava Bean Hummus

 By Dieter

200g broad beans / dicke Bohnen (gekocht, aus einer Dose/Glas)

4T white sesame seeds / weisse Sesamsamen

1t coriander powder / Korianderpulver
1t black pepper / schwarzer Pfeffer
1t salt / Salz
1t lime or lemon juice / Limetten- oder Zitronensaft
3T olive oil / Olivenöl
5T water / Wasser

The broad beans come in two forms already cooked in a glass or dry. If they are cooked in a glass or can, cook them again in boiling water, then use them in the hummus. If the beans are dry, soak them in water for 24 hours, then boil them for 50 minutes, and either mash them with a fork or put them in the blender with the rest of the ingredients. With the dry beans, we like to leave the skins on, but if you prefer a smoother hummus, you can remove the skins after boiling.

Combine all ingredients in the blender, and mix until it is a smooth thick paste. You might have to use the pulsing function on the blender, and you can adjust the amount of water depending on how thick you want the hummus to be.

Eat with toasted pita bread or pumpkin seed crackers.

Alle Zutaten in den Mixer geben und mixen, bis eine glatte, dicke Paste entsteht. Möglicherweise muss die Pulsierfunktion des Mixers verwendet werden. Die Wassermenge kann angepasst werden, je nachdem wie dick der Hummus sein soll.

Iss mit getostete pita brot oder protein knäcke brot.

Protein boosters

g protein/100g : g protein/tablespoon

• 80 : 7 vital wheat gluten (seitan powder)
• 50 : 4 nutritional yeast
• 40 : 5 soy flakes
• 40 : 2 soy flour
• 30 : 3 hemp seeds
• 27 : 3 almond butter
• 26 : 2.5 broad (fava) beans - high in leucine 2.1g/100g (Rondanelli et al 2020) for muscle building and in L-dopamine (Bhattacharyya 2022) for restless leg syndrome (Manconi et al 2021)
• 25 : 4 peanut butter
• 25 : 2 peanuts
• 21 : 2 almonds - high leucine 1.5
• 19 : 2 sesame seeds
• 18 : 1 flax seeds
• 17 : 3 chia
• 15 : ? hazelnuts 
• 12.5 : 3 oats
• 9 : 1 lentils
• 9 : 1 kidney beans
• 6 : 1 green peas

Tricks

• Add hemp seeds, peanut butter, and/or soy flakes to cereal/müsli and use high protein soy milk (5g/100ml so about 12g/250ml Alpro, which is 1 breakfast)
• Add peanuts and nutritional yeast to stir frys, noodle dishes, mac & cheese, etc.
• Add lentils to curries
• Add cheese sauce to anything! (8g protein - add 9g if you replace the flour w half soy flour & half vital wheat gluten)
• Baked goods (including noodles)! Replace part of the flour with a 1:1 mixture of vital wheat gluten and soy flour. For example, if the recipe says 150g flour, use 50g of wheat gluten, 50g of soy flour, and 50g of regular flour (=65g protein with the 3 flours combined)

Snacks (g protein/snack sized amount)

• 20g Clif Builder bar (Amazon, Riegelpower.de)
• 15g (5 nuggets) Nuggets: 3g/nugget
• 14g (4 pieces) Puffy tofu (Komy Tofu: pate de soja frit): 30/100g & 170g pack so about 53g total, each pack has 15 pieces so 3.5g/piece (Mekong)
• 12g Sportness vegan bar (DM)
• 10g Alpro high protein yogurt - I can eat 200g as a snack so that's 10g (5/100g)
• 10g IronMaxx Vegan 30 bar (Rewe)
• 8g Dacon (tofu natur: 13/100g & use 600g/dacon batch)
• 8g Dofurky (30/100g)
• 8g Japanese tofu: 8g/filet
• 5.6g/bar Protein bars

Breakfast: overnight oats = 46 g protein

• Combine in a bowl: 100g oats, 3T soy flakes, 1T hemp seeds, 2T almonds, 200ml high protein soy milk
• Put in fridge overnight. For breakfast, add blueberries 

Meal ideas

• Broad bean hummus - also high in leucine and L-dopa 
• Massaman curry 
• Roasted spicy cauliflower 
• Cheesedurgers 
• Tofu scramble 
• Lentil dal 

Pesto

 by Dieter

2 handful fresh basil leaves / 2 Hände frischer Basilikum
1 tablespoon walnuts / 1 Esslöffel Walnüsse
2 tablespoons olive oil / 2 Esslöffel Olivenöl
1 teaspoon nutritional yeast / 1 Teelöffel Nahrungshefe
1 teaspoon lime juice / 1 Teelöffel Limettensaft
1 teaspoon black pepper / 1 Teelöffel schwarzer Pfeffer
1 teaspoon salt / 1 Teelöffel Salz
1/2 teaspoon coriander powder / 1/2 Teelöffel Korianderpulver

Mix all ingredients in a blender until it forms a smooth paste. Add to your pasta of choice. Depending on how thick you like your sauce on your noodles, this amount is enough for 2-4 portions.

Alle Zutaten in einem Mixer mixen, bis eine glatte Paste entsteht. Zu den Nudeln Ihrer Wahl geben. Je nachdem, wie dick die Sauce auf den Nudeln sein soll, reicht diese Menge für 2-4 Portionen.

Strawberry shortcake

Make the biscuits and strawberries as in this Veganista recipe 

I wasn’t a fan of the coconut whipped cream linked at the recipe (overpowering coconut taste). I suggest making the whipped cream from your favorite brand. I like Rama in Germany.  

Tortilla-less soup

Modified from Deryn Macey by Corina

3T olive oil

1 tomato diced

1/2 can pasta sauce

1t stock cube

2T tomato paste

Put in a pot and simmer for 5 min, then add…

1 can chili beans

1 lime

1/4C sweet corn

1C water

(*if you are going to add tortillas, add 4 small corn tortillas here)

Serve with avocado

*Adding tortillas changes the taste a bit (need to add more lime if you add tortillas). It is good, but tastes more like an enchilada rather than a sweet and sour thick summer soup.

Tempura

makes 8 starters or 3 large portions

Ingredients:

1/2 cup cold water

1/4 cup cornstarch

2 x 1/4 cup flour

1/2 t baking powder

1/4 cup oil

6 handful of fillings: mushrooms, broccoli, pickled ginger. It also works with a cheese that melts if you flip it frequently and pour runny batter over it when it is in the frying pan!

Preparation:

• Cut the fillings into mouth sized pieces
• Heat the oil to a medium-high temperature
• For the batter, mix the 1/2 cup cold water with the 1/4 cup cornstarch, 1/4 cup flour, and 1/2 t baking powder until there are no more clumps. It is can be good if the batter is quite runny because it will fry quickly in the oil.
• Pour the remaining 1/4 cup flour on a plate
• Place each filling into the dry flour, shake off excess, and then place into the batter. Make sure all sides are coated.
• Place the batter-coated piece into the pan with hot oil. You can scoop extra batter up with a spoon and put it into the hot oil to increase batter coverage for each piece. 
• Fry on each side for ~2 mins or until golden brown. 

Note: not our favorites = tofu, bell peppers, avocado 

Tom Yum

based on a recipe from The Spruce Eats   

Modifications:                          - no garlic                 - less stock cube                  - generous amount of dried chili flakes

Cornbread

I like the recipe at Nora Cooks. Things I do differently: 

• mix everything right in the baking pan rather than dirtying up an additional bowl
• use a larger pan so it is thinner and crispier (don't need to reduce the baking time because I had to add about 25 min to the baking time with the smaller pan)

It would be interesting to try the recipe at Rainbow Plant Life because it is partially fried and therefore crispier.

Dacon ("bacon")

based on a great recipe at BBC

- Prepare the marinade in a sealable container (potentially large enough to later store the finished bacon) by mixing together and shaking: 6T soy sauce 1.5t smoked paprika 1.5T maple syrup 1.5T tomato puree 1T olive oil - Cut two packs of firm tofu (2x 200g) into thin slices - Spread some of the marinade on a large oven pan, drape the tofu slices next to each other on the marinade, and evenly spread the remaining marinade across the tops of the slices - Let the marinated tofu rest for 1 hour - Bake the marinated tofu in the oven at 150C / 300F for 20 mins, turn the slices over, and bake for another 5 minutes. Adjust baking times depending on how thin your slices are and on how crispy you want the bacon to be

- Bereiten Sie die Marinade in einem verschließbaren Behälter vor (möglichst groß genug, um den fertigen bacon später aufzubewahren), durch mischen und schütteln von:

• 6 T Sojasauce
• 1,5 t geräucherter Paprika
• 1,5 T Ahornsirup
• 1,5 T Tomatenmark
• 1 Esslöffel Olivenöl

- Zwei Packungen festen Tofu (2x 200g) in dünne Scheiben schneiden

- Ein großes Ofenblech mit einem Teil der Marinade bestreichen, die Tofuscheiben nebeneinander auf der Marinade drapieren, und die restliche Marinade gleichmäßig auf den Oberseiten der Scheiben verteilen

- Den marinierten Tofu 1 Stunde lang ruhen lassen

- Den marinierten Tofu im Ofen bei 150 C / 300 F für 20 Minuten backen, die Scheiben umdrehen und weitere 5 Minuten backen. Die Backzeit anpassen je nachdem wie dünn die Scheiben sind und wie knusprig der bacon sein soll

Cheesedurgers

by Dieter

makes 6 burgers

150g pilze / mushrooms

200g tofu (fest / firm)

3T walnüsse /walnuts

1T hefeflocken / nutritional yeast

1t salz / salt

1T pfeffer / pepper

2t geraucherte paprika / smoked paprika

1t gemüsebruhe wurfel / stock cube

1T leinsamen / ground flax seed

2T vital wheat gluten / Seitan-Gluten or flour/Mehl

4T sonnenblumen öl / sunflower oil

• pilze frittieren im 2T öl und salzen
• Walnüsse in einer Ziploc-Tüte klein walzen
• Alle Zutaten (bis auf das Öl) in einer Schüssel mit den Händen verkneten, eventuell extra Mehl/Gluten hinzufügen
• die paste in 2T öl frittieren bis beide seiten braun sind auf eine mittler hitze damit sie knusprig werden

Sammeln die durger mit slaw und 2 scheibe Character / Cheddar käse in ein typ brot.

How much protein? 4.6g from mushrooms, 26g tofu, 8g walnuts, 4.3g flax, 8g gluten = 50.9g total (8.5g/burger)

Alternative version: Sloppy D's

The Sloppy D version

Instead of putting slaw on it after it is done having the cheese melted, pile on top: mustard, vegannaise, BBQ sauce, lettuce, tomato, and pepperoncinis. Eat with a knife and fork because it is messy!

Mac & Cheese - a work in progress

by Corina

I'm trying to recreate the Kraft mac & cheese that I grew up with and so far haven't landed on the holy grail yet, but I'm encountering some great recipes along the way!

Try sweet potato mac https://www.forksoverknives.com/recipes/vegan-soups-stews/sweet-potato-chili-with-kale/

I think this comes the closest

a recipe by Kris and modified by Corina

100ml Oatley cream

2T margarine

1T flour

2T nutritional yeast

1t mustard

1t salt

2 slices of cheese (Simply V Character)

3 C pasta (Makka Chips in Germany look like the noodles used by Kraft)

1 red bell pepper

• Put everything (except the pasta and bell pepper) in a pot on medium heat and stir until mixed/melted
• Add the pasta and bell pepper, garnish with black pepper and/or chili powder, and lots more nutritional yeast

Thin sauce like Kraft, but taste is still not there (though how would I know when it's been over 20 years since I tasted Kraft?)

a recipe by Richard Makin and modified by Corina

4T nutritional yeast

4T corn starch

1T mustard

2t salt

250ml Oatley cream

2T margarine

Pinch smoked paprika powder

3 C pasta (Makka Chips in Germany look like the noodles used by Kraft)

• Put everything (except the pasta) in a pot on medium heat and stir until mixed
• Add the pasta, garnish with black pepper

Similar to Annie's sweet potato pumpkin mac & cheese

a recipe by Chocolate Covered Kate and modified by Corina

0.5 C cashews (soaked overnight)

1 carrot (boiled until soft)

0.25 C nutritional yeast

1t apple cider vinegar

0.5 C water

1T margarine

1t salt

Pinch nutmeg

3 C pasta (Makka Chips in Germany look like the noodles used by Kraft)

• Put everything (except the pasta) in a blender and blend until the chunks are gone
• Pour into a pan on low heat and add...

4 slices cheese (a cheddar kind is best - SimplyV Character in Germany)

Lots more salt (2t?)

Black pepper

• Stir until the cheese is melted, then add the cooked noodles. Taste again and add more things as needed

Note: this recipe actually has protein in it from the cashews (about 20g) and the noodles (about 10g)

Slaw

A recipe from Feasting at Home and modified by Corina

5 parts shredded cabbage 

1 part chopped cilantro 

1 part lettuce 

1-2T apple cider vinegar 

4T mayo

0.5t salt 

Black pepper to taste

Optional: tomatoes and 0.5 shredded carrot

Throw all in a container that has a lid and shake. Done 

Lime blueberry scones

inspired by the lavender blueberry scones at the Caffeinated Bakery in Clearwater Beach, Florida, based on the blueberry scone recipe by Nora Cooks, and modified by Dieter and Corina

250g flour (also works with gluten free flour)

1T baking powder

3T ground flax seeds

1t salt

150g sugar

8T margarine

1t vanilla

1 lime

Blueberries (more is better)

Optional: mint

• Mix flour, baking powder, flax seeds, salt, and sugar
• Mix in the margarine until the dough has a course consistency
• Add cream, vanilla, and lime. Add more cream if too thick or more flour/sugar if too runny
• Mix in blueberries
• Put a dollop of dough on an oiled baking sheet and flatten
• Bake at 200 C / 400 F for 25 min

Sandwiches: Cubano, LGBTQIA+

Cubano

Based on the recipe at The Green Table in Florida and advice from https://www.simplyrecipes.com/recipes/cuban_sandwich_cubano/

• Hickory smoked or pepper tofurkey slices (US) or slices of Wheaty 
• Swiss-like cheese on both pieces of bread (Simply V Natur)
• Pickles, thinly sliced
• Mustard
• Cuban bread (slightly sweet) or french bread baguette or just a regular baguette
• Optional: shredded lettuce and tomato, veganaise

Butter the outside of the bread, put in grill and grill until browned, the cheese is melted, and the sandwich sticks together (4-6 min)

LGBTQIA+

Lettuce

Gurken

Bacon

Tomato

Queso

Ingwer (pickled)

Avocado

+ = add sauces to make it saucy!

Vegan staples shopping list

Any time a recipe (even a non-vegan one) calls for "X", you can just swap it out for the vegan version in the exact same amount called for in the recipe

• "Butter" = margarine - in Germany: Naturli bio veganes streichfett at Alnatura, Buttella Sonnenblumen at Aldi, Letta at Rewe
• "Milk" = oat / soy / hazelnut / etc milk. Corina's favorite is chocolate Oatley.
• "Cheese" = fav vegan versions include the flavors natur and character for all purposes and hirtengenuss for a feta alternative - all from Simply V (Rewe, Hit, Kaufland, Aldi in Germany), also Rewe Bio Mozzarisella in a 3-cheese pizza. Daiya mozzarella or Chao (at most stores in the US)
• "Eggs" = you can just leave them out. Or you can add some baking powder (maybe 1t to 1T). If you need a great thickener, mix cornstarch in a little bit of cold water and add to a warm mixture and stir until thick. Don't add bananas though because it will make the whole dish taste like bananas.
• "Cream" = Oatley cream or coconut cream at Rewe
• "Cream cheese" = vegan versions include Simply V streichgenuss and Oatley aufstrich at Rewe, Kaufland, and Hit in Germany
• "Chocolate" = many dark chocolates are already vegan so just check the ingredients to make sure it  doesn't have milk or milk powder. There are also lots of vegan milk chocolates. Our favorites are Hello salted caramel at Rewe for eating and Ja chocolate at Rewe for baking.
• "Marshmallows" = the non-vegan ingredient in these is gelatin, which is made from animals. Replace with Not Guilty Marilyn Mallow from Alnatura in Germany or with Dandies at Whole Foods, co-ops, and health food stores in the US.
• "Mayonnaise" = veganaise in the US (sold at most places) and Veganz sandwichcreme klassik at Edeka in Germany.
• "Noodles" = just make sure they don't have eggs in them
• "Bread" = just make sure it doesn't have lactic acid or enzymes. Both CAN be vegan, but it will only explicitly say it if they are.
• "Sugar" = some sugar is whitened by filtering it through fish bones. In Europe, most sugar is vegan. In the US, if it is labeled ORGANIC or UNREFINED then it is vegan (more info at PETA for US products). It is vegan if it is made from beets 
• "Stock" = there are vegan stock cubes at Vitalia (Cenovis Bio ohne MSG) and Rewe (Bio Gemüsebrühe)

Smochini and fruity signature cocktails

by Corina

Add to each glass: ice cube(s), a stick (chopstick works) with blueberries, strawberries, or thin slices of ginger.

Dieter's signature cocktail: the Smochini

1/2C guava juice

1T coconut milk from a can with the fatty part mixed in

1 sprinkle cacao powder

Corina's signature cocktail: fruity

1/2C guava juice

1T lime juice

1t ginger grated