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Contents

  1. If you can’t do it all, do these three things.
  2. The 4-Hour Body – Sample Chapter and Full Table of Contents
  3. Maine Charter School Commission | Department of Education
  4. About Nikki Kreuzer

One more: dishes in the sink. My priorities are like Kristin Going Country. Priority one: making sure we have food in the house, storing and preparing that food. If someone uses up the last of the creamer, they better tell me. Otherwise, we all drink black coffee until next Monday when I go buy food again! Priority two: clean laundry. Priority three: That clutter monster. I cannot stand the stacks of stuff laying around. If the ceiling fans were furry, and the bathrooms a tad smelly, I know I could get to those sometime this week, but general clutter drives me insane.

Plus, I think we own too much, and I think its hard to relax in a cluttered up home, dirty or otherwise! So, I am always looking to reduce what we own and what we bring in…. My top three are also Laundry, Cooking at home and Paper clutter. I did lose a bill in the paper clutter last month. I love this!! Just this morning I was kicking myself for having dirty baseboards, a greasy backsplash, and fingerprints on the mirrors.

But hey, we need to cut ourselves a break. Nobody can keep a perfectly tidy home while maintaining their sanity. I absolutely despise dirty floors, so I try to sweep every morning before I work. Making the beds. I enjoyed this post. Your housekeeping ways seem very close to mine. Out of sight, out of mind. I get overwhelmed very easily… my two kids, one on the way, and homeschooling are enough to keep me sufficiently challenged…..

My priorities are -Clean dishes -Clean laundry putting it away is even better! Having kids has forced me to let go of having a spic n span house all the time. If the pink starts bugging him too much, he does clean it. But his tolerance is definitely higher for household messes and such than mine is! And I hardly ever see the pink stuff, so…our shower is rarely looking pristine. In our breakdown of household work, the bathroom cleaning is my responsibility. That reply was for Candace. I think you are spot on here. I am the same way. I do clean my bathroom on the main floor once a week including the mirror.

It is the one that we use the most and that a guest might see. If I am flustered by my house I clean the kitchen first thing. Then I can concentrate on everything else. The nice thing about living in a small town is that there are not many places to eat out. We have to cook on a regular basis if we want to eat good food. It simply fries my brain if I have no place to work, so keeping the kitchen counters cleared off and wiped down, and keeping the sink empty is also a priority.

I love dishwashers. I was more into laundry when I had them here. Clean bathrooms.

Directions:

I have to have a clean bathroom or I get stressed. Our master bathroom where we shower and get ready is upstairs, and the bathroom downstairs gets used during the day while we are downstairs in the living room and kitchen, so both need to be cleaned. I hate climbing into rumpled sheets at night — I want them smooth and neat. It makes the bedroom look neater instantly, when the bed is made.

I keep the floors vacuumed pretty often, at least in the traffic areas, as we have a lot of hard flooring and five! I have actually washed my windows outside, about four times in 19 years in this house, but they always look dirty again two weeks later. I absolutely, positively HATE to dust. I just turn a blind eye to the rest of the mess and regularly enlist my family to help.

Last week, my kids, ages 4 and 6, cleaned almost the whole house because I bribed them with going to the HS football game. He also loves to grocery shop, so in covered there as well. My priorities are 1 a clean kitchen, meaning no dishes in the sink, clean counters, and no junk mail clutter. I wash blankets and comforters every other week. I hate to mop, but I vacuum and dustmop every other day.

This is very timely. Homecooking- especially good lunches for all. Laundry 3. With a big family I feel like our home descends into chaos when a bunch of junk is lying around so the house is picked up every day by the aforementioned children and my husband and I. Wipe down kitchen counters. I buy Mrs. Meyers spray in lavender and either me or my husband or one of the older kids wipes down the kitchen table and counters every night before bed.

It makes such a difference in my anxiety level! Another sanity saver: I teach my kids to fold and put away their own laundry when they turn 4. I keep the kitchen clean, no dirty dishes in the sink, no icky stuff on the countertops. I clean the bathrooms every day. I do a load of laundry every day. No, DH does the cooking.

I found if I clean the bathroom every day, I never have to do a deep clean. I will add making a home cooked meal every day and prepping my coffee pot every night for the next morning after the dishes are done and the counters and sink are wiped down. If I can get these three things done before going to bed every night, it makes my life easier. Food tops my list.

My husband and I have three small children who eat away from the house at lunch. So our nights are spent preparing dinner and then lunch the next day. Focusing on this task saves us money, keeps us healthier, and saves time during the work day. Second is to declutter everything, not just paper.

We airbnb our house on the weekend, and we have a woman who cleans on Friday. Constant decluttering, having the kids pick up toys, taking care of papers, having a place for everything, means much easier prep for the cleaning lady and our airbnb guests on Friday morning. Less clutter also makes me feel like I can breathe. But sometimes I will quickly sweep or vacuum the floors. Even if in reality there is a pile of dishes in the sink, laundry to be folded, and marker all over the walls.

My husband and I trade off these tasks. One night he does dishes and lunch prep, decluttering, etc. The next night we flip. Trading off ensures that there is time carved out to makes sure these tasks get done. We would be up a creek without food or clean clothes in the absence a system!

Bathroom it is tiny, it needs cleaning a lot when your husband is hairy!! One of my biggest time savers, say, ever, is to not wash my clothes every wearing. Unless I sweat or am stinky for some strange reason, my work clothes go back to be worn again. My jeans? I do only wear my undies once. This saves me from mountains of laundry, and my clothes last a long time too. I totally agree on the clothes. Makes it sooo much easier, and it did away with the piles of clothes languishing in the land of too clean to wash and too dirty to put away. If only my bedroom was big enough to have a chair in it….

Cooking 2. Putting things away as soon as I am done with them. I will also add washing dishes shortly after using them. Nothing worse than a sink full of dishes when you are trying to cook or just having to do a whole days worth at once. Thank you so much for saying this. I see nothing wrong with lowering our cleaning standards a bit, whilst most people I know think that not doing the dishes one day will lead to roaches and damnation. Good Times. Daily: 1. I try to do 15 minutes of housework a day, I have a task for each weekday so that my weekends are bogged down with cleaning.

This results in the house being fairly clean most of the time. We have a big dog that sheds a LOT in the summer. Seasonally 4 times per year : I clean the windows maybe its an Idaho thing, but my windows get really dirty dust the baseboards more dog hair sweep the cobwebs from the front porch. But I have to admit, that especially when I had several long-haired cats, I often thought about the prospect of a cat-hair sweater. Think of the allergic implications though! LOVE this post! So my number one priority is dishes — and curiously, for me it all starts with emptying the clean dishes out of the dishwasher and putting them away.

But once you run out… then it becomes an imperative! And clutter, well… the more time you waste looking for things, or moving things around, the less time you have for everything else! So, based on what I actually do, I prioritize:. Tidying up. Wiping kitchen counters and dirty spots in the fridge. Much easier to take care of it now, rather than wait, letting it get stickier and spreading the mess onto whatever it touches. Mail and paper … somewhat. I bat it back regularly, albeit not daily, lest it take over.

The job is never done but with effort I can keep it at bay. Dealing with finances, paperwork and emails. Keeping the kitchen picked up. I feel the whole house it trashed when the kitchen is messed up. Cooking -I do not like to eat out. Countertops — I must remove crumbs! This may be a slight compulsion. Living Room Clutter — We have a big basket in my living room. Plus letting them pile up in the sink makes the chore overwhelming to me and I push it off even further.

Wow, lots of people are weighing in on this one. I correct with each child at the start of the class. Clutter cleared before next task can begin. We do laundry ONCE a week. We run big loads saves water, soap, and time and now that there are only 3 of us it usually takes only 4 loads—whites, light colors, dark colors, jeans and towels. When my eldest was still at home one or two of those loads might have had to split into two.

Everyone has enough clothes and underwear to make it at least 10 days, but laundry day is always Sunday unless we are out of the house all day, then it spreads from Sunday night into Monday. It is such a relief not to have to do laundry daily! I never understood how people dirty enough clothes to do laundry daily.

We use the same towel all week, sheets are only done once a month or so, and clothes are washed when they are dirty and only when there are enough clothes to make up a full load. So much less time consuming! So, excluding that, my top three are:. Unloading the dishwasher my husband is the loader 2. Cleaning out the litterboxes for obvious reasons 3.

Laundry a load a day makes the mountain go away. I cook almost every day, and we have leftovers. He gets a sammish, a fruit, a vegetable, a baked something, and a carton of yogurt. The puppy has big paws, and his mouth is always dripping after a drink of water. This is canning and dehydrating season, etc. Food — and this includes meal planning, grocery shopping, preserving, cooking and cleaning up after. I wasted a lot of food and money in those days. This goes for both flavor and nutritional quality. Superfoods are those foods that are packed with nutrients and have been shown to have outstanding health xvii.

Many of these are ancient foods that have been revered for thousands of years for their healing qualities. They are high in disease-fighting antioxidants, which are known to protect cells from damage, even slowing down the aging process in many instances. We highlight these wonder foods throughout the book and show how they represent the wave of the future in terms of reclaiming our health.

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If you can’t do it all, do these three things.

Organic food is grown without the use of chemical fertilizers and pesticides, many of which have not been fully tested for their effects on humans. We highly recommend using organic ingredients whenever possible in our recipes. Live food cuisine is a growing trend in the culinary world.

People who eat raw foods report feeling increased energy, weight loss, healing, and a host of other benefits. We indicate the raw food recipes in the book with a B. The importance of eating locally grown foods whenever possible cannot be overemphasized. Eating local foods ensures freshness and saves those resources involved in shipping across long distances. Growing foods in your own garden or participating in community-supported agriculture programs CSAs is the best option if you have the opportunity. Make friends with the people growing your food! Many of the recipes in this book can be adapted to include whatever fresh ingredients you have on hand.

Our general approach in the kitchen emphasizes minimizing the use of processed and packaged foods. Not only is this much better for your health, the reduction in packaging is good for the planet as well. In our recipes, we often list homemade alternatives to packaged products, such as to canned beans, commercially made vegan mayonnaise, or sour cream. Going Green with Vegan Cuisine A vegetarian diet is one that does not include meat, fish, or poultry. Vegan food contains no animal products or by-products. First and foremost, vegan foods taste incredible, as you will discover when you sample the recipes in this book.

People also turn to vegan foods for weight loss and disease prevention. Numerous studies show that many illnesses, such as diabetes, heart disease, certain forms of cancer, and obesity can be prevented and reversed with appropriate changes in diet and lifestyle. A plant-based diet also helps protect the environment. Now with more attention than ever on global warming and greenhouse gases, people are realizing that making changes to our diet is the most effective impact we can have on our planet. The environmental footprint of a vegan diet is a fraction of that of a meat-based diet.

It takes 16 pounds of grain and 2, gallons of water to produce a single pound of beef. For more information on veganism and organic foods, please see appendix A. About VeganFusion. In our books and classes, we share tips and tricks based on years of experience at our restaurants and feedback from countless customers.

Visit our Web site, VeganFusion. Several recipes do have cooking or baking times that xix. These are clearly noted. The clock starts ticking once the ingredients have been gathered and are ready for use. Read through the recipe carefully, perhaps even twice. Make sure you have everything you need and gather it before you begin. Also remember that with practice, everything becomes easier. The more you make a recipe, the faster you will become. Use these recipes as a starting point for creating your own versions and specialties based on your preferences and whatever ingredients you have on hand.

Never let one or two missing ingredients stop you from making a recipe. There is always something you can substitute—be creative! Create the Space We encourage you to create an inspiring ambience when you prepare your meals. Listening to your favorite music and bringing flowers or other objects of beauty into the kitchen will help spark your culinary creativity.

We sincerely hope that Minute Vegan motivates you to prepare more of your own vegan food and to share a meal with loved ones. Celebrate the flavors and the ease of these recipes. Have fun and enjoy the process! To Life! Mark and Jennifer. This chapter highlights our favorite ingredients to help you set up a rocking vegan pantry. We also go over some of the kitchen gear that will help you along your way. Finally, we have a list of tips and tricks for kitchen efficiency and tastiness.

Consult this list frequently! As you go through the recipes, you will be learning many of the basic techniques involved in natural food preparation. These techniques are detailed in chapter 2. Shopping Try shopping on your least busy day and make an adventure of it. Spend lots of time in the produce aisle and sample different fruits and vegetables as they become available seasonally. Educate yourself by reading labels. If you are having trouble pronouncing ingredients, it could be that artificial ones lurk within the package.

When shopping for produce, look for vibrant colors with a bit of firmness. Nuts and seeds should have a crunch to them. We always recommend enjoying foods as soon after preparing them as possible. Some dishes actually do taste better the next day, once the flavors have had a chance to deepen. The recipes in this book generally keep for at least two or three 3.

The Vegan Pantry. Ingredients Galore! So many awesome flavors await you! Build your pantry over time. The more variety of foods you have access to, the more motivated you will be to try new dishes. All of these ingredients are available at health food stores. You can also check out appendix B for Web sites where you can place special orders online.

Remember to go for local and organic ingredients whenever possible. Visit ethnic markets to experience the diversity of culinary traditions. See the glossary for more information on many of these ingredients. Consider stocking up on some of these essentials: Fruits: Fresh fruits are the ideal snack. You will appreciate having many types on hand, including lemons and limes, which are excellent on salads and with drinking water.

Dried fruits are also fabulous for quick snacks and natural sweeteners. Sample some of the many dates available, such as Medjool, Deglet Noor, or Barhi.


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We like to keep dates soaking in water in the refrigerator, for use in smoothies and desserts. We also love figs black mission, Turkish, Calimyrna , raisins, apricots, and cranberries. Store dry fruits in an airtight glass container in a cool, dry place, or in the refrigerator. You may also wish to have some store-bought organic lemon or lime juice on hand, especially when making larger batches of dishes that call for the juice. The Santa Cruz Organic juice company puts out a good product. Vegetables: Staples include mixed salad greens, kale, carrots, onion, celery, potatoes, and garlic.

A steamed veggie medley is just moments away with such veggies as broccoli, cauliflower, and zucchini. You may wish to consider stocking some frozen vegetables, such as peas, carrots, corn, and spinach, for when you are really in a crunch for time. Dried chiles are an amazing addition for Mexican, Indian, and Southwestern dishes. Try different varieties, such as Serrano, chipotle, ancho, and guajillo. Most herbs grow well in pots and have a long his4. Sample herbs one at a time to learn their characteristics.

Try different combinations to discover flavors you like. Consider experimenting with fresh culinary herbs such as basil, dill, oregano, thyme, rosemary, lemongrass, chives, mints, cilantro coriander , marjoram, sage, chervil, turmeric, kaffir lime leaves, bay leaves, tarragon French and Mexican varieties , Thai basil, and flat-leaf Italian parsley.

If a recipe calls for fresh herbs and all you have is dried, you can substitute. Use 1 teaspoon of dried herb for every 1 tablespoon of fresh herb called for in the recipe. Spices: Getting to know your different spices and spice combinations is an ongoing adventure. Expertise comes with practice over time as you build upon your knowledge. Consider stocking your pantry with these popular dried culinary spices: cumin, chile powder see Note , cinnamon, cloves, curry powder, turmeric, ginger, coriander dried cilantro , cardamom, fenugreek, mustard seeds, fennel seeds, nutmeg, black pepper, saffron, cayenne, paprika, allspice, and aniseed.

Note: For recipes that call for chile powder: you can use the available chile powder blends, which contain ground chile as well as cumin, garlic, and other spices. If so, make sure you are using a salt-free variety.

The 4-Hour Body – Sample Chapter and Full Table of Contents

You can also use pure ground chile powder molido , which is made only with ground chiles. Please keep in mind that this pure ground chile is spicier than the blends. Nuts and Seeds: Purchase the raw varieties and store them in airtight glass jars in a cool, dark place, even the refrigerator or freezer if you have the space. Some of our favorite nuts include almonds, walnuts, pecans, macadamia nuts, cashews, hazelnuts filberts , pine nuts, pistachios, walnuts, and almonds.

For seeds, try sunflower, pumpkin, sesame the unhulled variety , flax, and hemp. We also like to have ground flaxseeds on hand for juices and for several recipes in this book. Place flaxseeds in a blender or spice grinder and grind to a fine meal.

Maine Charter School Commission | Department of Education

Store the flax meal in an airtight glass container in the refrigerator for up to a week. Grains and Legumes: Quite a few grains can be cooked and enjoyed within thirty minutes. These include quinoa, oats, buckwheat, amaranth, millet, and white basmati rice. Other important grains to include are short-and long-grain brown rice, brown basmati rice, black rice, and barley. Although these grains take longer than thirty minutes to cook, the amount of time required to prepare them is actually less than five minutes.

Please see the grain cooking chart in chapter 2 for more information on cooking grains. Regarding legumes, red lentils can cook in less than thirty minutes. Other favorites that take longer than thirty minutes include black beans, pinto beans, kidney 5. Prepare beans in advance or have cans on hand for when you are pressed for time. Refer to the legume cooking chart in chapter 2 for information on cooking legumes. Salts: We recommend sea salt over iodized table salt, which is highly refined and contains anticaking agents.

Celtic sea salt is a widely acclaimed unprocessed whole salt from France.


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Himalayan crystal salt is another popular choice. Most of the recipes that call for salt suggest adding it to taste. Sweeteners: Refined white sugar is implicated in many illnesses. The good news is that there are many natural sweet tastes to choose from. Try these less-refined natural sweeteners: agave nectar or syrup, stevia leaf, maple syrup, Sucanat stands for sugar cane natural , turbinado sugar, molasses, barley malt syrup, brown rice syrup, and yakon syrup.

See the glossary for more explanation of these natural sweeteners. Sea vegetables or seaweeds: These make an important addition to the vegan pantry. In addition to providing vital minerals and nutrients, they also impart a seafood flavor to dishes. Try dulse, arame, hijiki, kombu, wakame, nori sheets, and kelp. Store sea veggies in an airtight container in a cool, dark place.

Also, a versatile new product is on the market: kelp noodles from Sea Tangle Noodle Company, which is a refrigerated item. Oils: For maximum freshness, to minimize oxidation and prevent the oil from becoming rancid, be sure your oils are cold pressed and stored in dark jars. Choose cold-pressed, extra-virgin olive oil. Other oils to consider include sesame toasted and light , coconut, sunflower, and safflower.

For salads, we like flaxseed oil and hemp oil. These oils have a nutty flavor and are plant-based sources of essential fatty acids. They require refrigeration and are not meant to be heated. You can also try borage and pumpkin seed oils. Vinegars: Most vinegar lasts about two years in a cool, dark place. Once opened, use within six months to a year, for best flavor. Our favorite vinegar is raw unfiltered apple cider vinegar, which also has a rich folklore for treating many ailments.

Other vinegars to sample include balsamic, red wine, unfiltered brown rice vinegar, umeboshi plum vinegar, and more exotic vinegars such as raspberry or champagne. See page to discover how to create your own herbal vinegars. Water: We cannot overstate the importance of using pure, clean water. We recommend using filtered water for all of our recipes. High-quality tap water can be 6. Contemplate this: Our body is comprised of 70 to 80 percent water. We are what we drink! We also like sprouted whole-grain breads and tortillas.

As for flours, spelt and buckwheat are our favorites. Spelt is an ancient variety of wheat. However, please note that it is not gluten-free and may not be tolerated by those allergic to wheat. Buckwheat is both wheat- and gluten-free. Pastas and Noodles: Brown rice pasta is our favorite. Tinkyada puts out a superior product. Experiment with different shapes and sizes. Also check out Japanese noodles such as soba, which is made from buckwheat, and udon, made from wheat. Read noodle ingredients carefully to be sure the product does not contain lactose.

About Nikki Kreuzer

Tofu and Tempeh: Tofu is processed soybean curd and has its origins in ancient China. It comes in several forms, including extra-firm, firm, soft, and silken. Our recipes indicate which type is called for. Recently, you can even find sprouted tofu. The sprouting makes the tofu easier to digest while the flavor is much the same.

Tempeh is originally from Indonesia. It consists of soybeans fermented in a rice culture, then cooked. Many different varieties are created by mixing the soybean with grains, such as millet, wheat, or rice, and with sea vegetables and seasonings. Tempeh has a heavier, courser texture than tofu. It usually has a mild, slightly fermented flavor. Its color is usually tan with a few dark gray spots. To store, tempeh may be frozen or refrigerated.

Condiments and Special Treats Condiments are a simple way to enhance the flavor of dishes. We provide recipes for many of our favorites in chapter Check out your local health food stores or comprehensive Web sites, such as www. Here are some more staples to include: Nut and seed butters: Try almond, cashew, and macadamia.

They are available in many health food stores. We also love tahini, a creamy butter made from ground sesame seeds, which is a staple in Middle Eastern cuisine. A few companies 7. Coconut butter is another favorite for smoothies and desserts. Store nutritional yeast in a cool, dark place in an airtight jar, and use it within a few months. Mirin: A sweet rice wine that imparts a depth and sweet flavor to dishes.

The culturing process creates enzymes and many beneficial nutrients such as B-vitamins and essential amino acids. Be sure to purchase the unpasteurized variety. Miso varies in color from light varieties, such as mellow, shiro, or garbanzo bean miso to the darker ones, such as brown rice, hatcho, red, or barley miso. The lighter varieties are usually fermented for a shorter period and are more delicately flavored and sometimes sweet. The darker varieties are heavier and saltier.

We list Nama Shoyu as the soy sauce in our raw recipes. For the cooked recipes, we like to use tamari, a wheat-free soy sauce. Feel free to replace the soy sauce listed in the recipes with Shoyu, tamari, or a soy sauce of your choosing. There are many varieties on the market, so try a few to find your favorite. See chapter 3 for homemade seed and nut milks. Baking and dessert ingredients: To explore the world of desserts, stock up on baking soda, baking powder, grain-sweetened dairy-free chocolate and carob chips, dairy-free cocoa powder, vanilla extract preferably alcohol-free , and flavorings such as mint, raspberry, orange, almond, coffee, banana, hazelnut, and more.

Also consider a few specialty items such as tapioca flour or Egg Replacer by Ener-G Foods , shredded coconut, rosewater and other food grade hydrosols. Superfood condiments: Culinary superfood supplements that we add to smoothies and live desserts include raw cacao powder and nibs, spirulina, maca 8.

Fresh vanilla beans add gourmet flair to smoothies and desserts. Try the Tahitian and Mexican varieties. Japanese condiments: Pickled ginger, wasabi powder, and umeboshi plum paste are available at most health food stores and Asian foods markets. Use pickled ginger and its brine to add an extra exotic flare to dishes. Wasabi, the green spicy mustard paste you get with sushi, can be used to add a deep spicy twist.

Umeboshi plum paste is very tangy and salty; it takes a little getting used to. It is revered in macrobiotic food preparation for its health promoting properties. Use in moderation to satisfy a craving for their less healthy dairy alternatives. Follow Your Heart is a company that makes Vegenaise, an outstanding vegan mayo.

They also have a superior vegan mozzarella and cream cheese. Earth Balance tops the list for dairy-free butter replacers. Teese makes an awesome vegan mozzarella. Tofutti also makes a vegan sour cream. Of course, there are old favorite condiments such as ketchup and mustard. Kitchen Gear Many gadgets and utensils make cooking fun—and easy. As with the vegan pantry, build your kitchen gear over time as your means allow.

Here are some essentials to begin with: Knives: A good knife is the single most important tool in the kitchen. Having a reliable sharp blade to work with makes the difference between an enjoyable experience and a highly unpleasant one. It is less likely for an injury to occur when using a sharp blade. Start with an 8-inch chef knife. Other knives to include are a paring knife, for garnishes and peeling, and a serrated knife, which is handy for slicing bread and tomatoes.

For stainless-steel knives, we like Henckels, Wusthof, and Victorinox. You may wish to consider investing in ceramic knives. Ceramic knife blades are lightweight, easy to clean, leave no metallic taste or smell, and are stain- and rust-proof. Check out the Kyocera and Shenzhen brands. Blender: We recommend investing in a good blender. You will thank yourself every time you whip up a smoothie or creamy pudding. They are also ideal for dressings, creamy soups, sauces, frostings, and spreads. Hamilton Beach makes a decent household brand. Toaster oven: This is a must-have for the Minute Vegan kitchen.

It takes less time to heat up, uses less energy, and cooks food faster than a regular oven. Many quick and easy dishes can be prepared on the baking tray. Cuisinart is a popular brand. Juicer: Some recommended brands include Green Star, which sells possibly the best juicer in terms of minimal loss of nutrition. It extracts the juice of virtually anything, even wheatgrass, without needing to change parts. It can also process nuts, seeds, and grains. The Champion Juicer is another classic and it can be used to make nut butters and all-fruit ice creams.

The Breville brand is another popular and highly rated juicer. Here is a checklist of other gear, from aprons to zesters, to consider as you accessorize your kitchen: Apron bring your fashion sense to the kitchen Baking sheets and casserole dishes—avoid aluminum; we like stoneware Bamboo sushi mat, for nori rolls Basting brush Cast-iron or stainless-steel pots and pans of various sizes no aluminum or Teflon.

Also, most stores offer a starter pack with several pots and pans, which is a great way to begin. Hand towels Kitchen scissors, for harvesting fresh herbs and opening packaging Mandoline—enables you to slice, julienne, and waffle-cut your favorite vegetables. The blade is razor sharp, so pay attention when slicing. Measuring cups and spoons Mixing bowls—use nonreactive metal or glass, not plastic Oven mitts and pot holders Salad spinner Scoops of various sizes, including a small melon scoop Slow cooker, such as Crock-Pot Spatulas—wood and firm plastic ones Spice grinder a.

Steamer basket—use one of bamboo or stainless steel Strainers—you can get very cheap fine-mesh ones at most drugstores and they come in very handy. Usually they have plastic handles with wire mesh and come in a set of two or three. Or look for stainless-steel strainers, which are sturdier and rustproof.

Vegetable peeler Whisks Zester—one of our favorite tools is the Microplane fine grater that grates citrus peels and spices into ultrafine zests. The Pen Is as Mighty as the Fork Keeping a food journal is an effective way to chart your progress in the kitchen. If your goal is to lose weight, a recent study revealed that the simple act of writing down foods eaten during the day can double the amount of pounds you lose. You can also track your food intake on Web sites such as www. A Word about the Recipes Our recipes are selected with the idea of transitioning in mind.

This means to hold a vision of where you would like to be with your diet and take steps to get there. We do include recipes with soy cheese or vegan mayonnaise as transition foods for those accustomed to the flavor and texture of animal-based dishes. We encourage you to gravitate toward lighter foods and your body will thank you. Sidebars Throughout the pages you will see the following sidebars: If You Have More Time: these recipes and variations of recipes take longer than thirty minutes.

If you have time to explore them, you will be well rewarded. Quicker and Easier: while the whole book may be considered quick and easy, these recipes are even quicker and easier to prepare. Superfoods for Health: these sidebars highlight some of our favorite superfoods and describe how they contribute to optimal health. Tips and Tricks: learn the secrets of the pros that make your life in the kitchen easier and more fun. Read each recipe thoroughly. Look up words and ingredients you are unfamiliar with in our glossary or a dictionary. Understand the process involved.

Understand when multitasking is necessary rather than waiting for each step to be complete before moving on to the next step. Before beginning any preparation, create a clean work area.

BACK TO SCHOOL Lunch Ideas For Kids + HOT Lunches 🍎 Bunches Of Lunches

Gather the ingredients in the recipe before you start. This ensures that you have everything you need, that you will know what you will be using as a substitute if necessary , and eliminates time spent searching through cabinets. Gather your measuring spoons and cups, tools, and appliances. Preparing food in a clean and organized space is always easier. Having the proper tools is essential to being able to whip food up quickly.

Work up to a fully stocked kitchen. Although the recipes are designed to taste their best by your following the exact measurements, eventually you will learn to discover acceptable approximations. At some point you will be able to look at two different cloves of garlic and know that one is about one teaspoon, and the other is about one tablespoon. With baking, however, measurements need to be precise, since leavening is involved. Just keep them bundled together and chop into the whole bunch at once. The thin parts of the stems generally have the same flavor and, once minced, basically taste the same.

Cut stacks of veggies rather than each individual piece. The same goes for heads of lettuce and cabbage. Stack tomato, potato, or onion slices and cut them simultaneously. The easiest way to sift flour is with a fine-mesh strainer. For accuracy, always sift baking soda, baking powder, cocoa powder, and any spices that have lumps.

This is not only quicker but also helps preserve the nutritional content of the food. Most blenders have cup and fluid ounce measurements right on the pitcher; no need to dirty more measuring cups. One of the most important tips to help cut down on preparation time is to set aside an hour or so on one of your least busy days for advance prepping. Having prepped ingredients on hand makes it easier to create meals on the go. Here you can cut vegetables and store them in a glass container in the fridge.

You can also cook a squash, grain, or pot of beans. You can then use these foods in recipes over the next few days. Consider preparing a pot of rice in the morning and using it for the evening meal. These techniques, tips, and tricks are referred to throughout The Minute Vegan and are included here to give you a basic understanding of everything you need to know to create world-class vegan cuisine.

The three most important things to remember are practice, practice, and practice. If you are patient and persistent, you will succeed. Knife Work Working with a knife is one of the most basic skills to cultivate in the kitchen. Expertise comes with practice. Here is a brief description of the most common cuts: Mince: cut into tiny pieces, the finest cut that can be cut by hand. Chop: larger than diced, can be various sizes. Slice: many types are possible—thin or thick, half-moon shaped, rings, or diagonal.

Cube: chopped into uniform squares; can be various sizes. Chiffonade: long, thinly cut strips of herbs or leafy veggies, achieved by rolling them up and then slicing. Shred: cut into very thin strips, either by hand or by using a grater or food processor. In your spare time, you can also practice turning fruits and vegetables into beautiful garnishes—an art form in itself. Experiment with different colors and sizes as you decorate your plates before serving.

Carrots can be cut into stars; radishes and beets into roses; and many other intriguing forms await your knife as you become more experienced. Visit www. Steaming Steaming involves using a steamer basket made of either bamboo or stainless steel. Vegetables are placed in the basket; the basket is placed in a pot with 1 to 2 inches of water; and the pot is covered with a lid. As the water boils, the vegetables are cooked in the steam that is generated by the boiling water. A small steamer basket fits well in a 3-quart pot and can provide countless quick and easy steamed veggie medleys.

If several vegetables are used, place the firmer vegetables that take longer to cook, such as yams, carrots, and cauliflower, in the steamer first and steam for a few minutes. Add other vegetables such as broccoli, green beans, red bell peppers, mushrooms, purple cabbage, zucchini, or snow peas, and cook until just tender. Experiment with different timings to discover how long it takes to cook them to perfection. With regard to measurements: Generally, 1 cup of raw vegetables will yield 1 cup of cooked vegetables, if not overcooked.

For the more tender leafy greens, such as This involves dipping the veggies in boiling water for several seconds to a few minutes, and then placing them immediately into ice water. This helps stop the cooking process and imparts a vibrant fresh color to vegetables. Sometimes, we blanch almonds to remove their skins. Timing is important, especially for live food dishes. Drop the soaked almonds in boiling water, remove after 10 seconds, drain, and rinse well under cold water before removing the skins.

The skins will easily pop off after blanching. It is recommended to heat the pan before adding the oil. This is the technique used in the famous stir-fry—with all its variations. If you do use a wok, remember the sides of the wok are cooler than the bottom. As you add new veggies to your stir-fry, move the cooked ones to the side to allow the newer ones to cook on the hotter surface. These oils are damaging to heart health. There are so many wonderful nonhydrogenated oils out there—this book suggests many of them. Reap their benefits for your health and taste buds!

Be sure to avoid heating any oil until it smokes. Everything else with the recipe, including timings and Place a small amount of water or stock in a heated pan, add vegetables, and follow the recipes as you would if using oil. Add small amounts of water at a time if necessary, to prevent sticking. Lemon juice may also be mixed with the water for added flavor. Roasting Vegetables You will be amazed at how this simple technique brings out a deep, rich flavor to vegetables that enhances any dish.

The length of time to roast will depend on the type and size of the vegetables. Softer vegetables, such as corn or zucchini, will take close to ten minutes, whereas some of the root vegetables, if cut into large pieces, will take longer than thirty. To roast veggies, follow these simple steps. The veggies can be marinated see page 21 , mixed with olive oil and spices or herbs, or simply cooked in a bit of water and their own juices.

Place the vegetables in a casserole dish or on a baking sheet, and place in the oven. Stir occasionally to make sure the vegetables are cooking evenly. There is no hard-and-fast rule for the length of time to roast. Roast until just tender and a knife can pass easily through the center of the veggies. Some of our favorite vegetables to roast include root vegetables, such as beet, potato, carrot, yam, parsnip, Jerusalem artichoke, and radish. Zucchini, corn, garlic, and bell peppers are also popular choices that roast faster than the root veggies.

You can also experiment with roasting at a lower temperature for longer periods of time to add even more depth of flavor to your dish. As far as marinades, newbies can start simply with olive oil, salt, and pepper, and experiment from there. For roasted garlic, you can peel the garlic and roast the cloves as mentioned above, or you can roast them while they are still in their skins and remove the skins afterward.

Squeeze the For roasted bell peppers, a quick method is to place them over the flame on a gas stove. Using tongs, flip periodically to ensure even cooking. Cook until char marks appear on the skin. This method also may take longer than 30 minutes. Rinse the peppers and place them on a well-oiled baking sheet. Place them in the oven, skin side up, and cook until the skin is charred and bubbly, approximately 35 minutes. Alternatively, you can roast the peppers on the high broil setting. Make five or six 1-inch slices along the top and bottom of the peppers to flatten them out, place on a well-oiled baking tray, and broil for 10 to 15 minutes, or until the skins are charred black.

Once peppers are cooked according to your preferred method, place them in a brown paper bag or a covered bowl for 10 minutes. Peel off the skin and remove the seeds. Marinating Marinade ingredients significantly determine the flavors of a dish. The main rule of thumb is the longer an ingredient sits in the marinade, the more of its flavors it will acquire. Simply placing tofu or a Portobello mushroom in different marinades creates dramatically different taste sensations. If possible, allow more time for marinating than the recipe calls for. Up to an hour or more will yield a more flavorful dish.

There is vast room for creative experimentation when it comes to marinades. Some of our favorite marinade ingredients include: soy sauce, toasted sesame oil, coconut or olive oil, brown rice vinegar, mirin, mustard, minced garlic or ginger, lemon or lime juices, maple syrup, balsamic vinegar, and a variety of spices and herbs. You can also add sliced or chopped yellow or green onions. Check out our suggested marinades and be creative with the variations!

A source of fiber, minerals, and B vitamins, these complex carbohydrate foods provide energy to keep us Whole grains contain oil that can become rancid and attract insects if not stored correctly. To store grains, keep them in a tightly sealed container in a cool, dry location. They can be stored in a refrigerator for up to three months and in a freezer for up to six months. Cooked grains may be kept in the refrigerator for up to three days. Follow these three easy steps to cook grains: 1. Rinse the grain thoroughly and drain the excess water. Bring the measured amount of grain and liquid either vegetable stock or water to a boil.

You can add a pinch of sea salt. Cover with a tight-fitting lid, lower the heat to low, and simmer for the recommended time. Because the grain is being steamed, do not lift the lid until the grain is finished cooking. The following chart will give you an approximate cooking time and yield of some of the more popular grains. Cooking times may vary depending upon altitude and stove cooking temperatures.

The grain is generally finished cooking when it is chewy and all of the liquid is absorbed. Many grains can be prepared in less than thirty minutes. If you wish to turn a recipe in the book into a thirty-minute meal, begin cooking the grain before starting a recipe, and the grain will typically be finished by the time you are done preparing the other dishes. Cooking Beans and Legumes Beans and legumes are a high-fiber, low-calorie, low-fat, low-sodium, and cholesterolfree food.

They are also relatively high in protein, amino acids, vitamins, and minerals. If you have time to soak and prepare a pot of beans, you will save on the packaging of the canned products. Before you cook legumes, it is recommended to clean them thoroughly, rinse them well, and soak them overnight. This improves their digestibility and reduces gas. Other methods for improving digestibility include adding some fennel seeds, a handful of brown rice, or a few strips of the sea vegetable kombu to the legumes while cooking.

If you do not have time to soak the beans overnight, a quick method to soften them is to bring the beans plus water four times their volume to a boil, remove from the heat, cover, and allow to sit for a few hours. Hearty, nutty flavor. Can be used as a breakfast cereal, and comes in several grinds, from fine to coarse. A highly nutritious, glutenfree grain with origins in ancient China.

Used in casseroles, stews, and cereals, or on its own as a side dish. A versatile grain that is popular as a cereal and for baking. Steel cut oats are oat groats that have been cut into smaller pieces. Basmati rice has a nutty flavor and is used in Indian cooking. A popular rice with full flavor. After cooking, grains are soft and stick together. Great for nori rolls and as a side dish. After soaking the legumes or boiling them in this way, discard the soak water, add the measured amount of vegetable stock or water to a thick-bottomed pot, bring to a boil, cover, reduce the heat to a simmer, and cook until tender.

The times in the following chart are for cooking dried legumes. Do not add salt to the cooking liquid; it can make the legumes tough. Legumes are done cooking when they are tender but not mushy. They should retain their original shape. Note: These times are for cooking dried beans.

Please reduce cooking time by 25 percent if the beans have been soaked. Dried Bean Cooking Chart Legume. Come in green, red, and French varieties. A member of the pea family, used in Indian dhal dishes and soups. Grown in India and Asia; used in Indian dhal dishes. May be soaked and sprouted and used fresh in soups and salads bean sprouts. Come in yellow and green varieties; they do not need to be soaked. Used in soups and Indian dhals. Toasting Spices, Nuts, and Seeds Toasting is another method to bring out a deeper flavor of ingredients.

There are two methods we commonly use. For this method, place the food in a pan, turn the heat to high, and cook until the item turns golden brown, stirring constantly. This method is good for spices, grains, and small quantities of nuts or seeds. Place the food on a dry baking sheet and leave in the oven until golden brown, stirring occasionally and being mindful to avoid burning. This method is best for nuts, seeds, and shredded coconut. Nuts become crunchier after cooling down. As mentioned earlier, if you have more time, you can enhance the flavor even more by roasting at lower temperatures for longer periods of time.

Working with Tofu Tofu is sold in a number of different forms, including extra-firm, firm, medium, soft, and silken. Each different form lends itself to a particular type of food preparation. The recipes will describe which form of tofu is required for the dish. The silken style may be blended and used to replace dairy products in puddings, frostings, dressings, creamy soups, and sauces.

The soft type may be used cubed in soups or pureed in sauces, spreads, or dips. The medium and firm styles may be scrambled, grated in casseroles, or cubed in stir-fries. The extra-firm style may be grilled or baked as cutlets, or it may be cubed and roasted. It may also be steamed and used in steamed veggie dishes. Leftover tofu should be rinsed and covered with water in a glass container in the refrigerator. Changing water daily is recommended. Use within four days. Firm and extra-firm tofu may be frozen for up to three months.

Frozen tofu, once defrosted, has a spongy texture that absorbs marinades more than tofu that has not been frozen. To make tofu cutlets: Slice a one-pound block of extra-firm tofu into thirds or fourths. If you wish, you can then cut these cutlets in half to yield six or eight cutlets per pound. You can also cut the tofu diagonally to create triangle-shaped cutlets. Cutlets can be marinated and then roasted or grilled.

To make tofu cubes: To make medium-size cubes, slice the tofu as you would for three or four cutlets. Then make four cuts along the length and three cuts along the width of the tofu. You can make the cubes larger or smaller by altering the number of cuts. Working with Tempeh Tempeh needs to be thoroughly cooked before consuming. It is typically available in an eight-ounce package. Several varieties come in a thick, square block. Others come as a thinner rectangle.

Some recommend steaming the tempeh for ten minutes before using in dishes, to remove the bitterness. Store leftover tempeh in a sealed glass container in the refrigerator for up to three days. To make tempeh cutlets: You can slice the square block in half to create a thinner block and then cut it in half or into triangles. The longer block may also be sliced into thinner cutlets. These cutlets may then be cut into cubes. Roasting Tofu and Tempeh: Tofu and tempeh cubes can be marinated, roasted, and then stored for a couple of days in a glass container in the refrigerator to be used in salads, stir-fries, or on their own as a snack.

To roast tofu and tempeh cutlets and cubes, follow these simple steps: 1. Cut the tofu or tempeh into cutlets or cubes as mentioned above. Place them in a marinade of your choosing see page Allow them to sit for at least 5 minutes and up to overnight. If marinating overnight, store in an airtight container in the refrigerator. Place on a well-oiled baking sheet or casserole dish. Roast until golden brown, approximately 20 minutes, stirring the cubes occasionally to ensure even cooking.

If making cutlets, you can flip them after 10 minutes. Try a convection oven or use a broil setting, for a crispier crust. We prefer to use the toaster oven for small quantities of up to one pound of tofu or tempeh. One pound of tofu or tempeh conveniently fits in the baking tray. Be aware that food tends to cook faster in a toaster oven than a regular oven. Depending on the toaster, you can typically roast the tofu or tempeh in 15 minutes instead of Grilling Consider grilling tempeh and tofu cutlets, as well as many vegetables and fruits such as Portobello mushrooms, corn, onions, baby bok choy, bell peppers, asparagus, zucchini, coconut meat, pineapple slices, or eggplant.

If you wish for added flavor, place the food in a marinade before grilling from a few minutes to overnight see page Baste or brush with oil, brushing occasionally and grilling until char marks appear and the item is heated thoroughly, flipping it periodically. If using a gas grill, avoid placing the items over a direct flame. Another grilling option is to use a stove-top grill.

Kitchen supply stores sell cast-iron and nonstick pans that are flat, straddle two burners, and have a griddle on one side and a grooved side for grilling. The flavor is similar and you get the fancy char marks without having to fuss with or own a grill. Juicing Fresh organic juices are an important part of a healthy lifestyle. Juicing makes the nutrients in fruits and vegetables easier to assimilate.

Enjoy juices on their own or in smoothies, live soups, sauces, and dressings as a convenient way to meet the recommended daily allowance of five to nine servings of fruits and vegetables. Some juicy tips to consider:. Use fresh organic fruits and vegetables whenever possible. It is recommended to drink juices within 20 minutes of juicing, to receive the maximum nutritional benefit. Sometimes we do add a little apple to sweeten a vegetable juice, or lemon to our green juices.

For vegetable juices, use carrots as the base and then experiment with different quantities and types of veggies. Some like to add water to dilute straight fruit juices or even sweet vegetable juices, such as straight carrot, to balance the effect on blood sugar levels. Add other ingredients to enhance the flavor and nutritional quality of your juices, blending them in. Try ground flaxseeds, or supplements such as spirulina and maca powder.

Young coconuts, at about six months of age, have a jellylike center with a texture similar to a melon, which can be scooped out of their shell with a spoon. It has a fresh, fruity, almost nutty flavor, not overly sweet. As the coconut ages, this jelly becomes the meat. The older the coconut, the drier the meat, until it is like the dark brown coconut you find in the market.

The jelly and juice of young coconuts can be consumed straight from the shell, whereas the flesh of more mature coconuts is blended to make coconut cream and milk. The liquid inside the center of the coconut is coconut water, not coconut milk. Try to locate young coconuts at Asian or Latin markets. Place the coconut on its side on a sturdy cutting board or the ground, and hold the bottom of the coconut. This should cut into the hard shell. If not, you can give it another light whack, being careful not to spill the water. Place the coconut over a bowl or a quart-size mason jar and drain out the liquid, which can be stored in a glass jar in the refrigerator for two to three days.

If pieces of the shell fell into the water, strain them out. Once the liquid is removed, you can use the knife to carefully pry off the remainder of the top for easy removal of the meat. Often a meal unto themselves, beverages can provide an abundance of nutrition and satisfaction—for breakfast, lunch, or dinner. Here we offer a selection of tantalizing juices, smoothies, and elixirs. A fresh juice is preferable to a salty or sugary snack anytime. Limeade quenches your thirst and your sweet tooth on a hot sunny day. An almond butter smoothie can easily masquerade as a dessert. So simple, fast, and a joy to create!

We also introduce a recipe for nut and seed milk—an essential for raw food preparation. Being prepared for that emergency smoothie is easy once you get the hang of it. Keep some dates soaking in water in a glass container in the refrigerator. These will last up to a week. Keep whole peeled bananas in an airtight plastic bag or glass container in the freezer.

You can also blend fresh fruit, such as papayas, mangoes, strawberries, and peaches, into a puree, pour into ice cube trays, and freeze. Use in smoothies or to add an interesting flavor to juices. A good drink can take the place of an appetizer when you are having guests. Picture the scene. You are still working on the food when your guests arrive early Rather than hurrying out a plate of sliced watermelon, you throw that same watermelon in the blender with a little rose water and suddenly you are the brilliant culinary mastermind that saved the day.