You know you’re crunchy when you tuck your overnight oats to bed in between your oatstraw infusion (left) and your homemade kombucha (right).

You know what I adore? Nut butters! Mmmm, yeah.

But you know what sucks? That inevitable end-of-the-jar, desperate-attempt-to-get-every-last-lick-out-so-as-not-to-waste-one-single-molecule of the delicious goodness. A girl could drive herself crazy just scraping away . . .

Enter “Jar Oats” to the rescue! I can’t think of a better way to turn lemons into lemonade, so to speak. This recipe is resourceful, super easy (no cooking at all!), and it’s great for a morning on the go (very portable!) Best of all it tastes great – and it’s great for your body, too!

Begin with your ‘finished’ jar of nut butter.

Add your ingredients. The general rule is 1 part oats to 2 parts liquid, plus extras. In this batch I did 1/3 cup oats + 1/3 cup coconut milk + 1/3 cup coconut yogurt, then added 2 tbsp flax seed meal, a splash of water kefir, and a handful of raisins. For liquid you can use any alt milk, any alt yogurt, any probiotic drink (kombucha or kefir), or even water. Great add-ins are any dried fruit, any nuts, mashed or sliced bananas, fresh berries, shredded dried coconut, chia seeds, flax seeds, hemp oil . . . I could go on!

Shake it up!

No need to get it uniformly mixed, just give it a good sloshing and then screw the cap back on. Stick it in the refrigerator to soak overnight.

The next morning, all you’ll need to do is grab the jar, grab a spoon, give it a stir and dig in! Om nom nom, brekkies!

Every year my friends and I have a Summer Solstice BBQ because we are crunchy hippie types, and every year I bring something funky because I am a freaky food geek type (last year was mezcal grilled pineapple). Lately I’ve been really into cultured foods and I’m currently sort of obsessed with all things fermented. But I won’t launch into my love-lecture on gut flora, we’ll save that for another time . . .

Miso is a traditional Japanese food made from fermented rice or soy bean paste. There are many varieties with endless flavor profiles, but all tend to add a certain salty quality. Besides its benefits to the belly, miso is high in protein and many vitamins and minerals (specifically the B vitamins). But mostly, it just tastes great!





Ingredients:

Corn on the cob (I recommend buying only organic corn and corn-containing products, as virtually all conventional corn has been compromised by GMO)

White Miso paste


Instructions:





Take an ear of corn and gently peel back the husk, being careful that it doesn’t detach from the stalk. Remove the silk strands.





Spoon out a dollop of miso, maybe a 1/2 teaspoon or so, and use your fingers to rub it into the kernels. Fold the husks back up and you’re good to go. Grill until just barely charred (see top photo).

That’s it! The miso imparts a very subtle flavor, but it’s delicious. No need for ‘butter’ or salt or pepper – the miso takes care of it all!





Happy Summer!!!

‘Easy Vegan‘ is all about practicality. Sure, in an ideal world we’d prepare each meal at home, from organic fresh-from-the-field produce. But what about when you’re held up at work and get home *starving*, with no motivation to cook? And what about when you’re visiting Uncle Bob, in nowhere-ville, and there’s nothing fresh to eat? Or what about when you’ve got that ‘fast/greasy/naughty food’ itch that just really needs to be scratched? What then?

For times like those it’s good to know what’s worth grabbing – and what’s better left on the shelf. Hence, the ‘Easy Vegan‘ guide.


I recently received a small but exciting box in the mail – free nuts! (insert joke here) The nice folks at Sahale Snacks sent me their two vegan varieties to sample and review (see my Integrity Policy here, under ‘Give Me Stuff’). The cool thing about Sahale Snacks is that their nuts have been picked up by Starbucks! So, setting aside any thoughts on the coffee monolith, it’s great to know that wherever there’s a Starbucks (which, let’s face it, is *everywhere*), there’s also reliable vegan eats! (please do note there are 2 varieties that aren’t vegan – the Roasted Almonds with Honey and Sea Salt and the Barbecue Almonds with Mild Chipotle and Ranch)




Sahale Snacks: Soledad Almonds with Apple, Flax Seeds, Date, Balsamic Vinegar and Red Pepper

On the bag: “Influenced by the heat of the Mediterranean sun, this delectable snacking experience features almonds, apples, and flax seeds, tickled with date, balsamic vinegar, and cayenne.”





Our Thoughts: The ingredients sure sound like overkill, but the flavor is totally balanced and nothing overwhelms . Sweetness from the apples leads into a well-rounded and complex flavor profile. The aftertaste is just the tiniest bit of heat – a nice little kick!

Upon tasting, Damian’s eyes got real wide. “What?”, I asked, “do you like it?”. His response: “It’s just so . . . interesting!”

I agree. And we both gave our thumbs up. Would eat again!




Sahale Snacks: Cashews with Pomegranate and Vanilla

On the bag: “We think we’ve found the perfect combination of sublime flavors: pomegranate, vanilla, and cashews. Our whole cashews are teamed with pomegranate and apple, and balanced with pure vanilla beans. Our light glaze adds just the right amount of sweetness.”





Our Thoughts: Okay, I gotta admit I was skeptical at first. It was the vanilla that threw me. But wow, guys, these sort of blew my mind! Very sweet but also complex, I was reminded of the Pralines & Cream ice cream that was my favorite as a child. Such amazing flavors!

The only problem I have with these is my potential to eat the whole bag. NOM.




So guys, now that you’ve read the reviews, here’s the fun part: Sahale Snacks is giving out a gift pack just like I got, to one lucky Bonzai reader. You’ll receive both flavors of vegan nuts and maybe a little something extra as well. All you have to do is leave a comment here! I’ll use the random number generator to choose a winner later this week. Good luck!

‘Easy Vegan‘ is all about practicality. Sure, in an ideal world we’d prepare each meal at home, from organic fresh-from-the-field produce. But what about when you’re held up at work and get home *starving*, with no motivation to cook? And what about when you’re visiting Uncle Bob, in nowhere-ville, and there’s nothing fresh to eat? Or what about when you’ve got that ‘fast/greasy/naughty food’ itch that just really needs to be scratched? What then?

For times like those it’s good to know what’s worth grabbing – and what’s better left on the shelf. Hence, the ‘Easy Vegan‘ guide.


Annie Chun’s Noodle Bowl: Garlic Scallion

On the Box: “Fresh cooked Hokkien noodles with bok choy, carrot, and sesame toppings. 100% all natural. No preservatives. No MSG.”

Left: the picture on the box. Right: the slightly less exciting reality.

Our Thoughts: This bowl was not particularly grand, and not too terribly terrible. It was pretty average, and by that I sort of mean bland. I didn’t get much sense of veggies and I didn’t taste a whole lot of garlic or scallions. To be fair, I like my flavors very very bold, so maybe me and this bowl were just a bad match.

Damian says, “Tangy!” and “It gets better the more you eat it.” *chomp chomp chomp*

The sauce was a bit thin for both of our liking, and we would have liked more (and bigger pieces of) veggies. Overall, we didn’t think that this was Ms. Chun’s best work.


Annie Chun’s Noodle Bowl: Korean Sweet Chili

On the Box: “Fresh cooked Hokkien noodles in a uniquely sweet and spicy red chili sauce. 100% all natural. No preservatives. No MSG.”

Left: the box. Right: what came out of the box.

Our Thoughts: I must admit, I had some reservations about this bowl. You see, I love sweet chili dishes, but since this is a prepackaged meal, I feared sickly-sweetness and very little spicy. How wrong I was! The sauce was delightfully sweet but not overly so, and the spice level was quite good. I have a pretty high tolerance for heat, and I really enjoyed that element here. So yay!

This bowl was a definite win. I still wish for more veggies and a thicker sauce, but as far as flavor this one definitely hit the spot. Would try again!

*** In the interest of full-disclosure, I did not pay for these products. For more information plese see my review policy here, under ‘Give Me Stuff’.***

What you choose for stuffing is totally up to you. As far as I’m concerned, if it’s served up warm and in a tortilla, then it’s a burrito. I’ve wrapped every vegetable under the sun, and plenty of fruits as well. But there are some staples that stay the same: rice (brown and seasoned) and beans (black or pinto, saucy or refried, it don’t matter to me), and fresh veggies representing a spectrum of colors. Remember: more color equals more nutrients (and more tasties!), so variety is key.

The day I took these photos I added:

• corn (fire roasted)
• olives
• chives (from my herb garden)
• tomato (from a friend’s garden)
• mango (oh yes, soooo good)
• avocado
• vegan sour cream

Other interesting additives include:

• Alternate grains like quinoa, wild rice, millet, barley, or freekah
• Alternate legumes like lentils, chickpeas, split peas, or other beans like adzuki, kidney, navy, or anasazi
• Root veggies like roasted beets, turnips, seasoned potatoes or sweet potatoes
• Asian veggies like snow peas, water chestnuts, Thai basil, bamboo shoots, etc
• ANY VEGETABLE
• Seeds like sunflower, pumpkin, or toasted sesame (quinoa is technically a seed as well, but most people put it with grains)
• Tropical fruits like mango or papaya, grilled pineapple, plantains, or grilled strawberries
• Hummus!!!
• Alternate sauces like BBQ, Asian peanut sauce, chutneys, etc
• Oh my god, I could go on but you get the picture, right? CREATIVITY

Bonus Feature!!! : The Right Way To Roll A Burrito
So growing up in Southern California, I’ve been eating Mexican since before I could walk. One of my earliest memories is of sitting on the kitchen counter in our tiny kitchen, constructing burritos with my Mother, naming each ingredient out loud as we added it into the mix (except the olives which went on my fingers). So needless to say, I’ve got my rolling technique down. It always surprises me how many people improperly package the goodness – and the goodness ends up in their laps! Here’s how the pros fold:

Step 1
Begin by constructing your burrito, starting with the hot sloppies and moving on to the cold crispies.

Step 2
Always with the fun nail polish, always with the fabulous rings – I like big sparkly cocktail ones – ready yourself at one side of the pile. Remember, however tempting those toppings may be, do not overfill. Remember also, always roll ‘lengthwise’, so that each bite will have a bit of everything.

Step 3
Carefully tuck in the top and bottom, keeping them in place with your ring and middle fingers (pinkies will rest on the plate for stability).

Step 4
Grasping the tortilla between your index fingers and thumbs, lift it up and fold it over on top of the goodness. Some of the goodness will try to escape.

Step 5
Gently holding the tortilla in place with one hand, use the other hand to tuck the goodness back up under the flap. Then complete the fold of the tortilla onto itself, carefully pulling back to make it tight around the goodness (see the telltale smear in the second pic – this is from pulling it back tight).

Step 6
Finish by rolling it over onto the final flap.

¡Que bueno!  ¡Que perfecto!  Está terminado, y come ahora.

The Two-Finger Test
Your burrito should easily balance on two fingertips, without splitting or spilling. Now *that’s* a well-rolled wrap!

Recently, I wrote a review of that versatile, that visionary, that ever-variable chameleon they call hummus. In response, a number of readers requested my recipe. I’d considered it prior, but to be honest, it just didn’t seem fair. You see, the elegance of hummus is in its simplicity. Posting a ‘recipe’ would feel like cheating on substance. It’s too easy!

But clearly, a recipe is necessary. It’s foundational; the keystone to an entire cache of vegan culinary creations. You must master the primary construction of hummus.

So I devised a scheme, to give you guys the fundamentals you’ll need – the most basic bare-bones hummus how-to – without compromising my quality of content.

I’ve spent the past week entirely immersed in hummus. I slow-cooked an entire pound of chickpeas, and over the course of the week I’ve pounded them, blended them, seasoned them, roasted them, styled them, and photographed them in every iteration or adaptation my little mind could imagine. We’ve eaten hummus every day, sometimes more than once, slathered on veggies, stuffed into pita, clinging to falafel, squished between tortillas, riding on corn chips, rolled up in wheat wraps, and even as dressing on salad. It’s been a tough trail to blaze, but somebody had to do it!

And so here it is, a not-even-close-to-comprehensive guide to what can be done to this spectacular schmear.

We’ll start at the very beginning, a very good place to start.

Ingredients:

1 cup chickpeas (aka garbanzo beans), canned or home cooked, drained and rinsed

2 heaping tablespoons tahini

2 tablespoons fresh squeezed lemon juice

1/4 cup ‘liquid’ (half water / half olive oil if you’re concerned with fat, or all olive oil if you’re concerned with flavor, or any ratio in between)

2 cloves garlic

seasoning of choice, added  to taste

Instructions:

Place all ingredients, except spices, in the bowl of a food processor. If you don’t have a food processor you can use a blender, or an immersion blender, or a potato masher, or a mortar and pestle (old school style!), or whatever you have around. You get the idea.

Blend, blend, blend until smooth and creamy. You may have to add water (or oil) to thin it out. Mix it good and long to get it nice and creamy, and then add your spices to taste. Seasonings may include salt, cumin, garam masala, garlic or onion powder, paprika or cayenne, oregano, basil, dill, thyme, or anything else you fancy. It’ll take a few batches of playing around, but you’ll figure out your favorite ratio pretty quickly. Give it a final blend, and you’re ready to go!

From there, you can do almost anything. I’m not going to offer specific recipes, but here’s just a few of my favorites themes from my extensive experimentation.

Chunky Olive Hummus, garnished with cayenne and slivered greens.

Hummus topped with Caramelized Red Onion and Dill, drizzled with olive oil.

Green Garden Hummus with spinach and freshly snipped herbs. I grow parsley, oregano, and thyme. Topped with a sprig of oregano.

Super Über Garlicky Goodness, with an entire roasted head. This one hurt! Whew!

Spicy Avocado Chipotle Hummus, dusted with chili and drizzled with lemon.

Sun-dried Tomato and Basil Hummus, served on a thick fresh slice.

Oven Roasted Chickpea Hummus. This one is great if you want to leave out the olive oil altogether, because the roasting adds a great full-bodied flavor. Cooked in cumin and curry spice, and dusted with cayenne, cumin, and turmeric.

I certainly hope I’ve left you inspired. Clearly, your options are endless, and the flavor combinations are infinite. I’m sure you’ll have as much fun as I did, trying to taste them all! And don’t forget to share your favorite creations!

A lot of people ask me for easy vegan recipes, because they want to eat better but feel that they don’t have the means or the know-how. But it ain’t about all that!

Firstly, eating vegan is almost always cheaper. That animal stuff is expensive! This isn’t a financial obstacle, it’s a misunderstanding of options. So here, I’m aiming to get you thinking outside of the SAD (standard American diet) box.

So without further ado, let me introduce you to the most dynamic dip, and your new best culinary companion: the incredible, the unparalleled, hummus!

You’ve probably tasted this splendid spread, and perhaps you’ve even made it (1 can chickpeas, add tahini + EVOO + garlic + lemon juice + spices, then blend). You probably know that it’s full of nutrients, low in fat, high in protein, and easily altered to suit your every edible whim. But have you truly explored its endless versatility? Here are a few of my favorite applications:

Sandwich   Don’t leave the great garbanzo for carrot sticks and crackers. Stick it in a sandwich in lieu of meat or cheese! Flavorful and filling, this schmear is sure to shine. I usually layer avocado, tomato, and cucumbers for a simple Mediterranean flavor. It’s also great with kalamata olives + roasted peppers + spinach, or sprouts + shredded carrots + black olives, or hot green chiles + vegan cream cheese, or . . . well, you get the idea! Try it on toast or wrap it up in a whole wheat tortilla, or fill a cabbage cup for a gluten-free creation. It’s simply divine, and different every time!

Quality bread, like fresh baked no-knead, is key!

Quesadilla   This is hands-down one of Damian’s favorite dinners, totally simple and scrumptious. Cook it in a skillet just like the dairy version, but replace the cheese with blended chickpeas! Dress it up Mexican, Mediterranean, or however suits your fancy. We like ours with with bell peppers, black beans, olives, and salsa. They’re also great with grilled veggies, or fresh garden greens like parsley and cilantro. If you’re eating gluten-free, just substitute corn tortillas!

Easy green olive and green pepper quesadilla.

Pizza   Last but not least, one of my favorite creations. Unpretentious and nostalgic, pizza is just about as fun as food gets.  Once more the hummus fills in for cheese, and from there your pizza is all up to you. Top it with whatever excites you, from fresh or grilled veggies, to red sauce or pesto or olive oil, to exotic additions like thai cilantro or hawaiian pineapple. 100% unique, 100% awesome!

Simple pizza margherita with whole-clove garlic and fresh Italian basil.

Healthy, hearty, and utterly heavenly, hummus has it all! So now tell me, what’s your favorite creative way to feast on this most flexible food?

So maybe it’s Hallowe’en Eve and you’ve carved out a Jack-O-Lantern.  Or perhaps it’s a cold winter night and you’re roasting a butternut.  Or, it could be that you’ve just been fussing over a delicious slow-simmering batch of Indian Pumpkin Curry. Whatever the case may be, the scenario is the same: you have a pile of raw slimy squash seeds that seem too wonderful to waste.  And they are!  These little baby’s are carrying all the nutrients to build a whole new plant, including protein, zinc, iron, phosphorous, omega-3s, and Vitamin E.  You can’t let all that goodness go the way of the compost pile!  Toasted seeds are exceptionally easy to prepare.  I always intend on cooking them up and eating them throughout the week, but their savory perfection and crunchy-munchy texture is just too much fun . . . they rarely make it past that first night!

To Toast:

Scoop out all the guts and seeds and transfer them to a colander.  Rinse under warm running water, using your hands to separate the seeds from the guts, washing away all the goop.  You want to end up with a colander full of clean seeds.  

Preheat the oven to 400º.  In a mixing bowl, toss the seeds with about a tablespoon of Tamari or soy sauce (use Braggs if you are gluten-free) and about 2 teaspoons of olive oil.  Add salt and fresh ground pepper to taste (the Tamari/soy/Braggs have varying sodium, so beware).   ***

Spread the seeds evenly on a lightly greased cookie sheet or baking pan.  Put the pan on the oven’s top rack, and bake for 15-20 minutes, until the seeds are browned to your preference.  I usually give the seeds another sprinkle of Tamari when I remove them from the oven, but this is not necessary.  Let them cool completely before digging in.

***At this point you can also toss in additional spices, such as garlic salt, Italian seasoning, or whatever suits your fancy.  I usually don’t get too complex with these, but everyone’s tastes will vary.  As always, experiment and have fun!

In the Feedback Forum last Friday, a number of you requested recipes for easy to prepare, inexpensive, and quick vegan recipes. This dish is one of my absolute cold-weather favorites, and although it does not adhere to all three criteria, it is incredibly simple and incredibly cheap. As far as ‘quick’, much like No-Knead Bread it requires time only in a passive way. The longer you can slow-roast (at a lower temperature) the better, but the actual prep work is very short.  I will be posting more recipes to meet these criteria in the coming weeks, so I’ve added a new tag, ‘quick/easy/cheap‘, for speedy access.

The delight of this dish is it’s diversity – the same fruit is used for two totally different taste profiles: one sweet and one savory.  When I photographed this dish I had prepared a Butternut squash, but I have also used Acorn and Heirloom varieties.  I think this recipe would work well with any winter squash, including Pumpkin.

Ingredients:

1 large or 2 small Winter Squash

1/4 cup olive oil

2-8 garlic cloves, dependent on your garlic affinity

Your choice of herbs, such as Oregano, Basil, Thyme, etc

1/4 cup Maple or Agave syrup

sprinkle of cinanamon

sprinkle of nutmeg

optional: tablespoon of Earthbalance™, melted

Instructions:

Preheat oven.  If you have more time preheat to 325º, if you have less time preheat to 375º.  Cut your squash in half, lengthwise, and scoop out the seeds and guts.  If you intend to roast these, set aside.  If not, toss ‘em!  

In a small bowl, mix the olive oil and herbs.  Using a pastry brush, brush the mixture over one half of the squash.  If you don’t have a pastry brush that’s okay – just drizzle it.  Peel the garlic cloves and place them, whole, into the little bowl made by the squash’s belly (where the seeds were).  Salt and pepper to taste.

On the other half of the squash, drizzle the syrup and then give a light sprinkling of cinnamon and nutmeg.  If you want, drizzle with the melted Earthbalance™ as well.

Place both halves on a cookie sheet lined with foil or parchment paper and bake. Bake time will vary depending on the oven and the size of your squash, but you should bake them until the tops are a bit crispy and a knife slides easily through them.  I find it better to cook for lower, longer, but in a pinch you can cook them pretty high and quick.  [very] Rough estimate of general cook time is about an hour.

You can cut them into portions to serve.  For the savory, mash the garlic into the squash.  For the sweet, serve with Earthbalance™.  And as always, please experiment, and enjoy!